A friend of mine is getting ready for her first show. She has gone all the way from 190 down to about 130. This has been about a 3 year time frame. So she is now 10 weeks out and is having a real hard time progressing. She is doing about 20 minutes of cardio a day fasted at 5am. Eating 3-4 meals mixed in with shakes. Sometimes muscle milk or whatever she can pick up on the go.
Meals are usually
Breakfast: cup of oatmeal and a protein shake.
Everything else:chicken and broccoli with some cauliflower.
Shakes:in between meals and after training.
Also she is natural. Now I have competed in the past, but sadly my knowledge on women's bodybuilding and contest prep is very very limited. I do know she needs to add more carbs this far out and cut them weekly but im not sure exactly where to start. She is doing it all on her own now so any advice from you lady vets would be amazing. Thanks so much!
quick stats:
5' 6"
130
31 years old.
Meals are usually
Breakfast: cup of oatmeal and a protein shake.
Everything else:chicken and broccoli with some cauliflower.
Shakes:in between meals and after training.
Also she is natural. Now I have competed in the past, but sadly my knowledge on women's bodybuilding and contest prep is very very limited. I do know she needs to add more carbs this far out and cut them weekly but im not sure exactly where to start. She is doing it all on her own now so any advice from you lady vets would be amazing. Thanks so much!
quick stats:
5' 6"
130
31 years old.