question about nutrition

Tearose1070 · 03-24-2006, 04:14 AM

Hello Kendra, I think its awesome that you have this section on this board. I love your videos of your routines! They are the first routines I have ever seen., I still have like 35-45 lbs to lose just to get down to a more normal size, I am a tight size 14 at 5'5" and about 30% bf. Should I be eating like the figure competitors do now? I also train with weights 3 x a week and do cardio 6 days 30 min 3days and 45 min 3days. Also I figured I should be eating around 2000 calories a day to lose weight. What do you think? I want to compete in a figure contest, there is one in October this year, but I need to get the rest of this weight off and see where I stand.

Here is how I am curently eating:

Meal 1: 4 egg whites 1 yolk with mushrooms and green onions, 1/2 c. oatmeal with a bit of splenda and skim milk ( this is pre-workout)

Meal 2: protein shake mixed with water and green apple ( this is post workout)

Meal 3: chicken breast or tuna and steamed broccoli

Meal 4: protein shake mixed with water and 1/2 ruby red grapefruit with a bit of splenda

Meal 5: chicken breast and salad

Meal 6: protein shake mixed with water

This is pretty much the same everyday I amy have tuna instead of chicken and almonds instead of the grapefruit, or a yam instead of oatmeal, but thats pretty much it.
Thanks!
Tea

*Kendra Elias* · 03-25-2006, 12:11 AM

Hi Tearose!!!

Thank you so much for the compliment. :hug5:

It sounds like you are working really hard to reach your goals. Great work! :clap:

One thing to remember is that competitors usually only follow the very strict competition diets for 12 -15 weeks max. Even then, most competitors start out at higher calories and gradually taper down.

It looks to me like you might want to add some more complex carbs and healthy fats into your diet. In my opinion, your body needs carbs when you are training hard like you are.

Even during my competition diet, we add in complex carbs every 4 days or so to refuel. We have even made a change in the last few weeks where I am now eating the diet shown in my diet section for 4 days, and then adding in complex carbs for 3 days in a row. Michael is going to be updating my online diet to show what we are doing now. We have made some small changes that are working even better.

For you, I would recommend at least one more complex carb meal per day, and then an increase in carbs and calories at least once every 4-5 days.
Also, try adding in 2-3 servings of healthy oils or fats. You'll feel and look a lot better. Trust Me.

As for the Figure competition, that's a Great goal!!! :nosthumbs

I recommend you talk with someone who can look at your body and help you
figure out how far you have to go. You need someone who will give you an honest opinion about your strong and week points and whether or not you can be ready this year. I started training about 1 year before my first competition, specifically for that show. It takes a long time to get ready, but it's worth it. :dumbells:

Keep up the hard work and thank you again for your nice words.
And Please, keep me informed on your progress!!!

OXOXOX
Kendra

Tearose1070 · 03-25-2006, 09:23 AM

Hi Kendra

Thanks for your response. I have a trainer and talked to him about competing in October, I don't think he has any experience training someone for a show, he doesn't want to even talk about it till I get down another 40lbs or so. Should I be concerned that he hasn't had experience training someone for a show? Also what does a serving of healhy fats look like 1T. 2T.? I was taking 1 T. of flax oil daily, and sometimes I will have 2 T. of natural peanut butter with my apple post workout. When I increase my complex carbs every 4 days is it ok to have potatoe, or bread. Is it ok to have a free day where I can have some chocolate, cake or anything like that?

Thanks again!

*Kendra Elias* · 04-04-2006, 05:00 AM

Hi Tearose!!

Sorry it took me so long to reply.
We've been so busy I haven't been able to sit down at the computer very much lately. :crazy1:

It is definitely important that you get someone to help you that has experience with contest preparation. Contest prep. is a lot different than regular training and you need someone who knows what they are doing if you want to be your best. Your regular trainer can probably help you get a long way toward your goal, but at some point you should find someone to help who knows everything involved in competing. There is a lot more to it than you might think.

For your fats it really depends on what type of diet you are following. I get about 15-20% of calories from fats, usually closer to about 15%. Some diets have more fat than that. I take about 2-3 tbsp of flax oil and 1-2 tbsp of peanut butter per day.

I really don't eat bread at all while cutting. On my carb up days I eat long grain rice or whole wheat pasta. As I get closer to competition, it will be all rice.

When you aren't trying to compete it's OK to have a cheat meal every now and them. Every couple of weeks it isn't going to hurt if you have a treat like cream or cake, as long as it isn't all the time.

As you get more serious, you have to cut those things out. I won't anything like that again until next November when the competition season is over. Except, maybe on competition night after the show is over. I usually get a nice cheat meal that night. :eat:

Then, it's back to the diet the next day!

Good luck with everything, and keep me updated about how things are going!!! :waveysmile:

OXOXOX
Kendra

Tearose1070 · 04-07-2006, 08:10 AM

Thanks Kendra

I am not sure how to go about finding someone to help me with a contest in my area.. I am in Queensland Australia, Brisbane. What would you suggest?

Thanks again for taking the time to help me!
hugs, Tea

03-24-2006, 04:14 AM	#1
Tearose1070 Amateur Join Date: Mar 2006 Posts: 51 Recipes: 0 Rep Power: 3	question about nutrition Hello Kendra, I think its awesome that you have this section on this board. I love your videos of your routines! They are the first routines I have ever seen., I still have like 35-45 lbs to lose just to get down to a more normal size, I am a tight size 14 at 5'5" and about 30% bf. Should I be eating like the figure competitors do now? I also train with weights 3 x a week and do cardio 6 days 30 min 3days and 45 min 3days. Also I figured I should be eating around 2000 calories a day to lose weight. What do you think? I want to compete in a figure contest, there is one in October this year, but I need to get the rest of this weight off and see where I stand. Here is how I am curently eating: Meal 1: 4 egg whites 1 yolk with mushrooms and green onions, 1/2 c. oatmeal with a bit of splenda and skim milk ( this is pre-workout) Meal 2: protein shake mixed with water and green apple ( this is post workout) Meal 3: chicken breast or tuna and steamed broccoli Meal 4: protein shake mixed with water and 1/2 ruby red grapefruit with a bit of splenda Meal 5: chicken breast and salad Meal 6: protein shake mixed with water This is pretty much the same everyday I amy have tuna instead of chicken and almonds instead of the grapefruit, or a yam instead of oatmeal, but thats pretty much it. Thanks! Tea __________________ ~Tearose~ Current Goal: 18% bodyfat and fit into a size 10 by June 16th!

03-25-2006, 12:11 AM	#2
Kendra Elias IFBB Fitness Pro Join Date: May 2005 Posts: 54 Recipes: 0 Rep Power: 5	Hi Tearose!!! Thank you so much for the compliment. :hug5: It sounds like you are working really hard to reach your goals. Great work! :clap: One thing to remember is that competitors usually only follow the very strict competition diets for 12 -15 weeks max. Even then, most competitors start out at higher calories and gradually taper down. It looks to me like you might want to add some more complex carbs and healthy fats into your diet. In my opinion, your body needs carbs when you are training hard like you are. Even during my competition diet, we add in complex carbs every 4 days or so to refuel. We have even made a change in the last few weeks where I am now eating the diet shown in my diet section for 4 days, and then adding in complex carbs for 3 days in a row. Michael is going to be updating my online diet to show what we are doing now. We have made some small changes that are working even better. For you, I would recommend at least one more complex carb meal per day, and then an increase in carbs and calories at least once every 4-5 days. Also, try adding in 2-3 servings of healthy oils or fats. You'll feel and look a lot better. Trust Me. As for the Figure competition, that's a Great goal!!! :nosthumbs I recommend you talk with someone who can look at your body and help you figure out how far you have to go. You need someone who will give you an honest opinion about your strong and week points and whether or not you can be ready this year. I started training about 1 year before my first competition, specifically for that show. It takes a long time to get ready, but it's worth it. :dumbells: Keep up the hard work and thank you again for your nice words. And Please, keep me informed on your progress!!! OXOXOX Kendra __________________ IFBB Fitness Pro Please vist my official site: www.KendraElias.com ALRI Sponsored Athlete Proud Member of Team ALRI www.ALRIndustries.com/athletes.htm For Drug Free Bodybuilding, Nutrition and Training, please visit www.MichaelElias.com

03-25-2006, 09:23 AM	#3
Tearose1070 Amateur Join Date: Mar 2006 Posts: 51 Recipes: 0 Rep Power: 3	Hi Kendra Thanks for your response. I have a trainer and talked to him about competing in October, I don't think he has any experience training someone for a show, he doesn't want to even talk about it till I get down another 40lbs or so. Should I be concerned that he hasn't had experience training someone for a show? Also what does a serving of healhy fats look like 1T. 2T.? I was taking 1 T. of flax oil daily, and sometimes I will have 2 T. of natural peanut butter with my apple post workout. When I increase my complex carbs every 4 days is it ok to have potatoe, or bread. Is it ok to have a free day where I can have some chocolate, cake or anything like that? Thanks again! __________________ ~Tearose~ Current Goal: 18% bodyfat and fit into a size 10 by June 16th!

04-04-2006, 05:00 AM	#4
Kendra Elias IFBB Fitness Pro Join Date: May 2005 Posts: 54 Recipes: 0 Rep Power: 5	Hi Tearose!! Sorry it took me so long to reply. We've been so busy I haven't been able to sit down at the computer very much lately. :crazy1: It is definitely important that you get someone to help you that has experience with contest preparation. Contest prep. is a lot different than regular training and you need someone who knows what they are doing if you want to be your best. Your regular trainer can probably help you get a long way toward your goal, but at some point you should find someone to help who knows everything involved in competing. There is a lot more to it than you might think. For your fats it really depends on what type of diet you are following. I get about 15-20% of calories from fats, usually closer to about 15%. Some diets have more fat than that. I take about 2-3 tbsp of flax oil and 1-2 tbsp of peanut butter per day. I really don't eat bread at all while cutting. On my carb up days I eat long grain rice or whole wheat pasta. As I get closer to competition, it will be all rice. When you aren't trying to compete it's OK to have a cheat meal every now and them. Every couple of weeks it isn't going to hurt if you have a treat like cream or cake, as long as it isn't all the time. As you get more serious, you have to cut those things out. I won't anything like that again until next November when the competition season is over. Except, maybe on competition night after the show is over. I usually get a nice cheat meal that night. :eat: Then, it's back to the diet the next day! Good luck with everything, and keep me updated about how things are going!!! :waveysmile: OXOXOX Kendra __________________ IFBB Fitness Pro Please vist my official site: www.KendraElias.com ALRI Sponsored Athlete Proud Member of Team ALRI www.ALRIndustries.com/athletes.htm For Drug Free Bodybuilding, Nutrition and Training, please visit www.MichaelElias.com

04-07-2006, 08:10 AM	#5
Tearose1070 Amateur Join Date: Mar 2006 Posts: 51 Recipes: 0 Rep Power: 3	Thanks Kendra I am not sure how to go about finding someone to help me with a contest in my area.. I am in Queensland Australia, Brisbane. What would you suggest? Thanks again for taking the time to help me! hugs, Tea __________________ ~Tearose~ Current Goal: 18% bodyfat and fit into a size 10 by June 16th!

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