So, I’ve decided to embark on this fitness journey! The goal: A figure competition on June 4th. I’ve done the shows before, but it’s been a few years.
I feel like figure/fitness competitions are not something most people know much about, so here’s a little bit of info to help you learn more. “Figure” competitions are done at bodybuilding shows. Normally any show you go to has a few divisions:
1. Men and women’s Bodybuilding
2. Women’s Fitness- this is where you would see women performing amazing routines that showcase strength and flexibility. I’m not a gymnast…so this is out for me! HA!
3. Women’s Figure- this category is all about symmetry and having balance of muscle and femininity. Points are deducted if a woman is too big, or too ripped. Let me make this clear though: this is not a bikini competition. These women are athletes. They bust their behinds in the gym, and the poses on stage aren’t particularly cute.
This is a link to the National Physique Committee’s rules for figure: http://www.npcnewsonline.com/PDFfiles/Rules/NPC_FigureDivisionRules.pdf.
As you can tell by the women pictured this look is probably not everyone’s cup of tea. I’ve had a love for the sport of bodybuilding for a long time, but the old-school body builders. Rachel McClish and Corey Everson are two of my favorites. I find that more of the “figure” competitors now remind me of those old-school body builders. (Although there’s a new division that’s been created called “physique” that fits the bill even more.) I find this is the category that fits me the best.
4. Men and women’s Physique- This is a newer category, and it’s more in line with bodybuilding than figure. I’ve not seen a physique competition yet, but I’m told there are routines. Maybe one day I’ll go for this…but I’m not ready to commit that much yet!
5. Women’s bikini- this is also new and pretty self-explanatory. Not for me, but kudos to the girls who do it because they look great.
The two keys, as with any fitness plan, are diet and exercise. After working in a gym as a personal trainer and aerobics instructor for several years now, I can tell you the two go hand-in-hand. So, I’ll tell you right now that the diet stinks for a competitor. If you are prepared to do this with me, you will be eating lots of chicken and vegetables. I really wouldn’t recommend what I’m doing for the person just looking to get into shape, but the plan is a good baseline to help you see what foods to choose. I’ll be posting some recipes I’ve come up with to make the diet food better, and also healthy alternatives for people just looking to get into decent shape. I’d love you to let me know how your plan is going, and for you to share any good recipes you have too!! Tomorrow I’ll post a little video showing some of my workout with the trainers I’m using, Blair Mone and Brian Brooks.
That being said, here’s the diet plan. The structure is six small meals a day, something I recommend everyone try. We’ll see how I do sticking to it!! LOL!
Brooke Meal Plan Dec. 2011
Pre Cardio supplements: 1 teaspoon of glutamine, 3g Acetyl L-Carnatine, 1000mcg of B12, and a form of Caffeine but not a thermo!
Currently 5-6 days a week of cardio at 30 min
Meal 1: 1/2 cups of oatmeal
3 egg whites 1 whole eggs
Multi vitamin, 1 teaspoon of Glutamine, 1tablespoon liquid Glucosamine and Chondrotin (if you have any joint pains if not don’t worry) , 3g CLA, Milk thistle and Cranberry, Coral Calcium, 5000iu Vit D3, 200mg CoEnzyme Q10
Meal 2: 1/2 cup of Brown Rice
4oz Lean Beef or steak
Meal 3: 1-2 cups of green Vegetables
4oz of Turkey or chicken
Pre workout (30min prior): 1 teaspoon of glutamine, 3g Acetyl L-Carnatine, 1000mcg of B12, Pre-workout Arginine if you would like (ie superpump)
Post workout: 1 teaspoon glutamine, 20g protein whey isolate shake only after weight training days
Meal 4: 5oz sweet potato (this carb meal falls after training only no matter what time of day it is, if it’s a non training day then just have as third meal) 4oz chicken breast
Meal 5: 4oz White Fish (ie orange roughy or tilapia)
1-2 cup of green vegetables
Meal 6: (if you are still hungry and can fit in, may be hard at first to have all six meals but try):
4 egg whites
1-2 cups of green vegetables
Before bed: 2 pills ZMA, 1 teaspoon Glutamine, 1 tablespoon liquid Glucosamine, Milk thistle and cranberry extract, 5000iu of Vitamin D3, 2 pills coral Calcium
Drink at least 1-1.5 gallons of water daily
Carbs: Oatmeal, Cream of wheat, Ezeikel bread, all types of potatoes and rice; just make sure whatever you choose for a carb, it equals 20-25g at each meal
Protein: all the weights are the pre-cooked weights
Green Vegetables: Asparagus, Broccoli, Spinach, Brussell Sprouts, Zuccini, Green Beans…..all other vegetables are fine to add in just must get these in as the measured amount at meals
All spices are good still keep your sodium levels down, cook in olive oil or macadamia nut oil, or olive oil cooking spray is the best. Crystal Lite is okay, diet sodas are really not okay but one here and there now won’t kill you just try to do very little of them and crystal Light drink mostly water and drink. Teas are also ok. If you can help it, keep all things sweetened with Stevia and not Splenda, Equal or Sweet and Low.