I am a 22 year old personal trainer who was about to compete in a figrue competition 3 years ago, when my back went out due to a series of overworking my lumbar back during plate raises too fast, too long. That’s when I became a personal trainer- I learned about working out, instead of just doing it, and I learned about nutrition. I was down to 14% BF with two months to go to competition, and I needed to get only about 3-4% more BF loss.
Where am I today? Personal training at a corporate gym, trying weird dieting mechanisms, sprinting, lifting heavy for a spout, lifting light for a spout, and still stuck at around 20% BF. My father has a fat stomach, my mother has a fat bottom, I can see my body following hers. I eat pretty clean, for what I think, and I don’t know what to do aboutmy lifting. I have decent muscle.
This is my breakdown/decription of body composition:
My cheeks can gain weight if i’m not carful, right now, they are decently chiseled.
I have a thin, tall neck with no fat creases.
You can see my clavicals.
You can see my first two sets of abs.
My arms are muscular when I flex, but other than that, they look blah when I’m just standing there.
My love handles are pretty much nonexistant.
I have a 27" waist. My hips are another story…
Butt, and thighs are my fatties areas. My butt is very shapely, but not solid muscle, and my thighs, are kind of thick.
My diet?? Here you go.
Cereal in the morning with fat free milk, except weekends I cook a hearty breakfast.
Coffee…lots and lots, with splenda, and I try for Fat free cream.
My lunch is usually rotisserie chicken lunch meat on wheat with lays light (fat free chips) and a pickle, with water. A f.f. yogurt, some fruit.
dinner can range, from pasta, to steak, to chicken, but I always have a green veggie, I never fry food, and dont use oil, or cheese. My dinners are fairly large, but I can eat a lot and have a decent metabolism.
For a dessert, I will have some fruit, a 100% fruit bar, or 100 cal pack of fudge stripe (i know i know…)
I have a multi vitamin every day.
My lifting?..always 2x15 right now, I feel I have decent muscle mass.
Now its this split (back/bi day 1…chest/tri day 2…legs day 3 rotating so its 5X per week with HIIT training for 20 minutes 2 times per week. I will soon add kabatas)
So there you have it. I have a good body , and definitely in better shape than most women, but I want to compete in figrue this year, but I feel im not even close to ready.
ANY ADVISE- DIET AND LIFTING??