when do you change your diet?

[lourdesluviano]

Okay?....Im 12 weeks out from my first contest (figure). I havnt registered and I dont even know If I will have the the money to buy the suits, but im training and dieting expecting to do it. Anyway. I am 5'7 135lbs and I am at about 13% (im a woman)lol) though Id add that. io I will post pictures later. A friend of mine who is a trainer and has competed and has trained winners suggested the following diet. I have been eating really well for the past three months and now he has switched it. I would like to add on muscle and I am still holdin alittle bit of fat on my waist and oute thighs. Oh and under armpits. So please look at this diet and tell me what if anything I should change or add. thanks Guys i appreciate it soo much.

5:00 45-60min cardio (30 min elliptical, 30 min treadmill) heart rate up
6:30 7 egg whites, 1 cup oatmeal, h2o, fish oil pill
9:30 35-40 grams whey protein and 2 large plain rice cakes, h2o
12:30 5 oz chicken breast, 1/2 cup white rice, h2o, fish oil pill
3:30 2 cans tuna or chicken breast w/ mustard, 35-40 grams whey protein, h2o
4:30 weight train 1 hour/ cardio 30-45 min 5BCAA pills before mid and after workout
6:30 5oz chicken breast, 1/2 broccoli, h2o, fish oil pill
9:00 or so whey protein
Multivaitamin

before this, i was eating almond, wheat, apple sauce, and stuff like that in between meals, but he said to just keep it basic and simple.
Is this okay for being 12 weeks out? and what is a good lean weight for my height? i guess im asking alot, but I just want to make sure Im not missin anything. What eles should I be taking as far as supplements and vitamins and such?

[scoobysnacks]

Okay?....Im 12 weeks out from my first contest (figure). I havnt registered and I dont even know If I will have the the money to buy the suits, but im training and dieting expecting to do it. Anyway. I am 5'7 135lbs and I am at about 13% (im a woman)lol) though Id add that. io I will post pictures later. A friend of mine who is a trainer and has competed and has trained winners suggested the following diet. I have been eating really well for the past three months and now he has switched it. I would like to add on muscle and I am still holdin alittle bit of fat on my waist and oute thighs. Oh and under armpits. So please look at this diet and tell me what if anything I should change or add. thanks Guys i appreciate it soo much.

5:00 45-60min cardio (30 min elliptical, 30 min treadmill) heart rate up
6:30 7 egg whites, 1 cup oatmeal, h2o, fish oil pill
9:30 35-40 grams whey protein and 2 large plain rice cakes, h2o
12:30 5 oz chicken breast, 1/2 cup white rice, h2o, fish oil pill
3:30 2 cans tuna or chicken breast w/ mustard, 35-40 grams whey protein, h2o
4:30 weight train 1 hour/ cardio 30-45 min 5BCAA pills before mid and after workout
6:30 5oz chicken breast, 1/2 broccoli, h2o, fish oil pill
9:00 or so whey protein
Multivaitamin

before this, i was eating almond, wheat, apple sauce, and stuff like that in between meals, but he said to just keep it basic and simple.
Is this okay for being 12 weeks out? and what is a good lean weight for my height? i guess im asking alot, but I just want to make sure Im not missin anything. What eles should I be taking as far as supplements and vitamins and such?

First there are two approaches on this board that will be discussed someone will say, drop all the carbs and add a lot of fat. Okay fine thats a keto diet.

The approach your trainer has you on has more carbs, and thats what I prefer. However, starting at 330 it goes awry in my opinion. the 330 meal is WAY to much protein, if Im reading that right it says 2 cans of tuna which is about 64 grams protein and then 35-40 grams of whey protein to boot, thats ludicrous.

The great thing is at 13% thats lean for a figure girl with 12 weeks to go, you probably only need to drop that to 9% to be show ready so you are set there....I think its too much protein and to little carbs given your stats....

Id probably go 140P/130-180carbs/25F

Try a carb rotation diet with those macros and maybe throw in a day of 100 gram carbs days here and there.......

So you'd have three rotations

low: 95 carbs
medium: 130
High: 180

Something like that....just my opinion...based on your lean mass of 117 lbs.

[lourdesluviano]

Hey thanks Scooby! Ill try that. Ill try to post some picture later, maybe you can critic me.