Newby to competitive fitness world - advice needed

Hi everyone

After stumbling upon this site I decided to join in an effort to accumulate more information that I'm struggling to come across on my own by researching/reading. (This forum seems to be the place to be!)

I have been an active person most of my life.In school I took part in sports competitively,but after school I have settled down due to work and study commitments. I do,however,still gym often and compete in equestrian sports. I have recently decided that I'd also like to enter the competitive fitness world,but unfortunately due to a lack of inside information I'm afraid I won't reach my full potential.

My stats are as follows:
23 year old female
1,79m tall
current weight 63,3kg
current bf% 18,8%
currently following a clean diet,working out 4 - 6 days a week (my workout was put together by a friend of mine who is a PT and is aimed at improving fitness and muscletone)

I do know my way around the gym and know my basic diet do's and don'ts,but I currently have no solid workout/diet that I'm following to achieve my goals and I'm really hoping someone here will be able to assist! (In a perfect world I'd have a gym buddy of sorts working in the same direction,or someone who has the know-how and is willing to guide me on a regular basis).

In my mind I'm aiming for a competitive figure in about 6-8months (?)

I would like to achieve my ideal body in the most natural way possible through hard work,careful dieting and with the support of safe supplements.Any information,advice,tips and opinions would be greatly appreciated (PS - unfortunately my budget doesn't allow for a full-time PT to help,hence my post on this forum)

Thanks in advance!

hi miss fitness ...post up some nudies so we can help...just joking...I am not a expert when it comes to comps but have u looked at the keto diets as a start ?

Well you are definitely on the right track already. And being so clear about your stats and your objectives will certainly work in your favour on this forum.
I suspect your diet will be the key element and I'm sure some of the female contributors (or guys with competing wives) will be able to help.

All the best

@ mike123 - hahaha...no I haven't yet,but will start there and have a look! Thanks!

@ LXIX - Thanks for the positive/encouraging reply

Go through DJs diet stickies, they're a massive help.
Simplyshredded.com is a nice place to read a little more in detail about your muscles and how they work, just for a bit more insight.

Keep motivated

Thanks Gerrard48 - will definitely do that!

Can anyone confirm a realistic timeframe for me to get to 14% bodyfat? And whether a Keto diet is ther way to go?

Hi miss fitness. I'm sure if get in contact with DJ. He can help you. I'm current on his diet plan. An I went from almost 26% body fat to 15.6 in just 6. Havnt checked what I'm at now but I'm down few more percent. So I recommend gettin in contact with DJ

Oh wonderful Mike504 - congratulations! I think I must definitely speak to DJ. How can I contact him? (Sorry,I'm very new to the whole forum thing,but I'll catch on quickly)

email admin
www.anabolicsteroids.co.za/contact-us/1-admin

Welcome

Thanks VonD

Hi guys

So I've been researching and chatting to people at the gym w.r.t workouts.

I'm currently a bit stuck with my leg workouts...

Can anyone help me with the following:
- how do I develop the teardrop?
- is there any specific excercise to help with more definition in my quads?

I'm a leg junkie and love my squats/lunges,but haven't quite gotten the legs I want...I do the basic leg press,squats and walking lunges with weights,but maybe there are variations that I'm unaware of that'll help with the final touches? My legs are very well toned but I would like the cut effect
:woohoo:

Thanks!

High rep squats and more high rep squats ?

Mike123,I also thought that much - think I'll lower the weights I use and up my reps again,BUT that's basically what I've also done in the past and have yet to see my legs cut the way I'd like...To be honest I haven't really seen many girls with the legs I want,but guys seem to nail it when it comes to ripped legs :blink: I do know i have to drop my fat% to really see the definition,but I know that in my legs' current "state" they won't be that defined even if I had a lower fat%...but as you said,higher reps - guess I maybe have to give the higher reps more time

Yep change up every 6 weeks ...back to heavy and so on ...but guys can go exstream heavy..

So can girls.. Lower center of gravity and wider hips = heavy squat... For your teardrop focus on close stance front squats and play around with the extensions until you feel it hit the spot.

Thanks Chapel! Would you agree with 4 sets of 15 - 20 reps for both squats and extensions? Add weights to squats or focus more on high reps with bodyweight?

I would suggest you detremine if you need to add some size to your legs or if you just need to get rid of some unwanted bodyfat on your quads. The best is to check your quad skin fold of your body fat assesment. Normally when it's under 20, it's a quite acurate reading and on average, low for a girl. I'v found mixing up my leg workout gave me the best legs, but I did too much heavy squats and leg extentions in my day and am sitting with big quads that's not in balance with the rest of my body. I am currently focusing on sprints, drills, hill runs and plyo's to shape up and lean out my legs and the results with me and my clients are speaking for themselves.

You need to get your body assesed by someone who's got a background on competitions and see where you need work, what you need to bring up, etc and work on that accordingly. Us ladies's bodies does not work the same as men's and that's why we must not train the same. I would suggest you train weak body parts 2 x per week and if you need to add size, do a 4-5 set of 8-10 rep range for hypertrophy and if you need to lean out a muscle and get more definition, 15-25 reps. Look at how the pro's train, look at Nicole Wilkins and read her article on her website (especially her leg workout) of "how I won the figure olympia"

And do not forget cardio. I'm a great fan of mixing up, doing low intensity long duration the one day, and doing HIIT the next in 20-30 min. By mixing it up, you'll keep your body guessing and your body won't hit plateau.

Hope that helps.

Thanks AnnieS! My legs build much faster than the rest of my body and that's why I just want definition at the moment. I'm focusing hard on my calves and hammies as they are lagging in comparison to my quads,that build pretty easily. Thanks for the insights though - it makes total sense!

Try some unilateral training as well, ie single leg deadlift (its difficult if you struggle with balance, but it's most effective, you feel it even deep in your glutes. Do high reps cross over step up's (will also target glute are) but most exercises (exept isolation exercises) targets both hammies and quads. I would suggest you do lying leg curl (and other isolation exercises) for your hammies to bring them up. Do lots of posterior chain work, those help get rid of fat in the gluteal ham region and go heavy with lifts like clean, squat (and if you can manage heavy, add a press in there as well). I try to add at least 2 sprint sessions into my workout a week (which I do on the track and it counts as cardio) and you can do incline treadmill walks with glute raises. (I saw Ava do it and dit works)

I'm giving you all my secrets here...but I really saw changes in my clients as well as my onwn physique with these techniques.

Go heavy, bodybuilding style for upper body, get someone to spot you, you must aim for heavy, try not to loose form, and if you can do more than 10 reps, increase the weight. Remember, when doing physique shows, they are looking for a good V-taper, broad shoulders going into a nice V from the lats down into a small waist and hips. Fitness is more about cartweels and flips, splits, etc. Depending on the federation you want to compete in, and each federation has got another name for the specific division.

For Calves I'v experienced training them 2-3 times a week, drop sets. Don't be afraid to go heavy, it's an endurance muscle which can handle a lot of weight (think of a jump, it throughs your body in the air, a weight of 60kg or so...a lot.

And switch up between different exercises. Always keep your body guessing.

Wow awesome ideas, thanks AnnieS! Really looking forward to trying all those excercises!

Iv noticed that hack squats seem to hit the tear drop quite well, give them a try maybe...

Especially if you do them close stance...

and low...bum to grass

IF I CAN GIVE MY 2 CENT.You say you at 18% body fat.Your diet is key no.1
If you drop your body fat you will start to see muscle you never saw before.If your at your ideal bodyfat then you can see wich muscle group needs more attention.
That is my view of things.Good luck because diets is a bitch!!!

teddy wrote: IF I CAN GIVE MY 2 CENT.You say you at 18% body fat.Your diet is key no.1
If you drop your body fat you will start to see muscle you never saw before.If your at your ideal bodyfat then you can see wich muscle group needs more attention.
That is my view of things.Good luck because diets is a bitch!!!

Diet is a bitch when you want the easy way out ! <---- My 2CENT