Hi all,
I'm a long time lurker, but new to the forum.
I'd like some feedback on a long-term plan for participating in a bikini competition.
I turned 28 this summer and have been thinking about things I'd like to do before I turn 30 and/or to celebrate turning 30. I've decided that a bikini competition is something I'd like to do as a gift to myself when I turn 30. So, I have almost 2 years to prep.
I currently lift casually. 2-3X a week full body with mostly compound lifts. I also do Cardio, hiking/trail jogging or incline walking on treadmill for 30-60 mins 2-3Xa week. I also do other active things... yoga, walk my dogs, play volleyball, etc.
Stats are 5'8" 160lbs 25-30%BF(different depending on the measuring instrument)
This is the general plan I've come up with:
-Start with Lyle Mcdonald's RFL protocol to drop below 20%BF. Continue full body and keep volume low.
-Then move into a higher intensity workout, probably 4 day upper/lower split with LISS and a day or two of HIIT...maybe something like a BB complex for HIIT as a finisher or as a 5th day of lifting. Use carb/calorie cycling during this time. Use this to try and drop down into the teens of BF%.
-From there, move into a more typical 5-6 day split and either continue carb/cal cycling or just use a typical deficit with 40/30/30 or 40/40/20 (depending on which I do better with).
Advice? As I am looking at this I'm wondering if doing something like RFL at the beginning is backwards.
TIA for any help!
I'm a long time lurker, but new to the forum.
I'd like some feedback on a long-term plan for participating in a bikini competition.
I turned 28 this summer and have been thinking about things I'd like to do before I turn 30 and/or to celebrate turning 30. I've decided that a bikini competition is something I'd like to do as a gift to myself when I turn 30. So, I have almost 2 years to prep.
I currently lift casually. 2-3X a week full body with mostly compound lifts. I also do Cardio, hiking/trail jogging or incline walking on treadmill for 30-60 mins 2-3Xa week. I also do other active things... yoga, walk my dogs, play volleyball, etc.
Stats are 5'8" 160lbs 25-30%BF(different depending on the measuring instrument)
This is the general plan I've come up with:
-Start with Lyle Mcdonald's RFL protocol to drop below 20%BF. Continue full body and keep volume low.
-Then move into a higher intensity workout, probably 4 day upper/lower split with LISS and a day or two of HIIT...maybe something like a BB complex for HIIT as a finisher or as a 5th day of lifting. Use carb/calorie cycling during this time. Use this to try and drop down into the teens of BF%.
-From there, move into a more typical 5-6 day split and either continue carb/cal cycling or just use a typical deficit with 40/30/30 or 40/40/20 (depending on which I do better with).
Advice? As I am looking at this I'm wondering if doing something like RFL at the beginning is backwards.
TIA for any help!
by Dandelion30 via Bodybuilding.com Forums - Female Bodybuilding
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