Training to compete this spring

[jhc005]

I read a lot on here but I don’t post a much. I see some of your week or days out pictures.

I’ve went from excited to nervous.

I signed up with a coach so I guess I am in it now.

I’ve only competed in Figure one time back in 2012. I’m looking for a show spring 2025. Possibly May 31.

I’ve continuously trained over these years since last competed.

With GI autoimmune issues, leaky gut, hernia’s. I’m super nervous. Plus, I was talked into it by 4 other women that were wanting to compete. Now, all I’m hearing is crickets from them.



I’m 43 yrs old, height 5’6, weight 142.

Train 5-6 days a week.

Macro’s 40% protein 153 -220 grams. 30 %Fats 58 grams. 30% Carbs I try to get 153 grams. Calories were around 1,750.



Calories changed to 2200 calories 2 weeks ago.

Macro % will stay the same for now.



Ive always stuck with heavier basic weightlifting. Never did much cardio or stretching. Lots of stretching and cross training (not CrossFit!)

I’m quad, shoulder and back dominant.

I’m not growing the booty I want due to my other dominant muscles taken over. Coach is going to try to correct that.

Currently on Propionate testosterone 100mg/ML 10-15 ML and 100mg primobolan every 10 days.

10 mg anavar 8 weeks (coming off anavar) taking 5 mg a day for the next week then I’ll be off.



He may change that later.

When I come off my testosterone and progesterone drop very low. Last few years blood shows I’m starting to go into pre menopause. Have to keep a little test Propionate even when I come off.

34ish weeks of bulking

9 weeks of dieting down.

Thoughts? Suggestions? Tips?

Who to go to for suits and shoes online?

Wish me luck. It’s been a long time since I’ve been on stage. This was last week. My starting point

 

[Wallyd]

Hopefully GF will chime in to help you because I’ve never competed but I will say you are well on your way imo! Good luck to you!

 

[jhc005]

Hopefully GF will chime in to help you because I’ve never competed but I will say you are well on your way imo! Good luck to you!

That would be great!

 

[Yano]

Good Luck !! you got a hell of a base to build on already , right on !

 

[jhc005]

Good Luck !! you got a hell of a base to build on already , right on !

Thank you!

 

[genetic freak]

Solid foundation and figure is the correct division for you.

If you are looking for advice, don't look at everyone else's pictures and start comparing yourself to them. I did that and it only plays tricks in your head.

For the glutes, you have already identified that you have overactive muscles taking over. How do you fix this? You warm the overactive muscles up prior to executing the lift you are doing to target your glutes. Most people do the exact opposite and think they need to warm up the target muscles first to get a better mind muscle connection.

If your back is taking over during RDLs, this may fix it. Do dumbbell RDLs at the squat rack. Set the bar on the squat rack to where it is about mid-quad. Stand so that your toes are slightly under the bar and the bar is pushing into your quad. Now perform your dumbbell RDL on the other side of the bar. Your hamstrings and glutes should be screaming and your back shouldn't do anything.

You could also try doing RDLs with a landmine post/corner bar row. The issue I see most of the time with this, is people are performing the RDL on the wrong side of the bar. They stand at the end of the bar and perform their RDL. This places most of the load on the lower back. I have my clients use a v-grip and stand just like they are going to do a corner bar row with their feet slightly forward. You do not have to go very deep.

John Meadows Bulgarian Split Squat Drop Set of Death -

Foot placement will determine what is worked the most, but everyone I put through this cannot sit down for days. This is by far my favorite finishing leg exercise of all time. When I am feeling really sadistic we do it 3 times.

Last thing I will say, LISTEN TO YOUR COACH! Do not ask for or solicit outside advice. If you receive some from another coach, that coach is a piece of shit (I know this post is hypocritical. Haha). If you have a problem with something your coach is doing talk them about it or if you have questions as them. If it is not working for you. Fire them and find another coach. I have no problem when a client wants to go a different direction. I have a major problem when they keep going to another coach for advice. Even more of a problem when that coach gives them advice instead of saying, "Ask your coach." or "What did your coach say?"

 

[DungeonDweller]

Have you ever talked to Jen Aguirre? She has had serious gut issues her entire life.

 

[jhc005]

Have you ever talked to Jen Aguirre? She has had serious gut issues her entire life.

I haven’t. Idk who that is.

 

[jhc005]

Solid foundation and figure is the correct division for you.

If you are looking for advice, don't look at everyone else's pictures and start comparing yourself to them. I did that and it only plays tricks in your head.

For the glutes, you have already identified that you have overactive muscles taking over. How do you fix this? You warm the overactive muscles up prior to executing the lift you are doing to target your glutes. Most people do the exact opposite and think they need to warm up the target muscles first to get a better mind muscle connection.

If your back is taking over during RDLs, this may fix it. Do dumbbell RDLs at the squat rack. Set the bar on the squat rack to where it is about mid-quad. Stand so that your toes are slightly under the bar and the bar is pushing into your quad. Now perform your dumbbell RDL on the other side of the bar. Your hamstrings and glutes should be screaming and your back shouldn't do anything.

You could also try doing RDLs with a landmine post/corner bar row. The issue I see most of the time with this, is people are performing the RDL on the wrong side of the bar. They stand at the end of the bar and perform their RDL. This places most of the load on the lower back. I have my clients use a v-grip and stand just like they are going to do a corner bar row with their feet slightly forward. You do not have to go very deep.

John Meadows Bulgarian Split Squat Drop Set of Death -

Foot placement will determine what is worked the most, but everyone I put through this cannot sit down for days. This is by far my favorite finishing leg exercise of all time. When I am feeling really sadistic we do it 3 times.

Last thing I will say, LISTEN TO YOUR COACH! Do not ask for or solicit outside advice. If you receive some from another coach, that coach is a piece of shit (I know this post is hypocritical. Haha). If you have a problem with something your coach is doing talk them about it or if you have questions as them. If it is not working for you. Fire them and find another coach. I have no problem when a client wants to go a different direction. I have a major problem when they keep going to another coach for advice. Even more of a problem when that coach gives them advice instead of saying, "Ask your coach." or "What did your coach say?"

The mind muscle activation I struggle with. If I’m doing belted squats I can places my hands on the top of my glutes and I can feel the activation of the muscle. Looks funny but oh well. Im going to try the Utube video that’s going to be an interesting workout.
This coach does specialize in helping activate muscles and retraining you to use the muscles that you’re no longer using.

Yes, it’s been a really long time since I’ve competed. I’ve heard a lot of the judging and the not so much posing but the curtsy has been taken away. I guess I needed to make that a little bit more clear that like the tips and advice would be for the posing and Sue spray tan any changes not so much on the training.
lol yes I have been told stop comparing myself to others, especially since I haven’t even started the prep.

 

[FlyingDragon]

You have plenty of time to go to a few local shows to see how the judging is compared to when u last competed.

 

[jhc005]

You have plenty of time to go to a few local shows to see how the judging is compared to when u last competed.

That’s a good idea. We did do that last time. I completely forgot about that. Thank you!

 

[genetic freak]

Here is Sandy talking about the Judging Criteria for figure.