5'9 girl needs some help

[txgrl29]

Im 5'9, about 165,25%bf- large frame- very broad shoulders!!

I have been working out for a few years now and just recently wanted to start figure competing. Can someone tell me if my routine/diet is correct. I am 16 weeks out. Please critique!!!!!!!!

Diet:
1st-6 egg whites 1/2c oats
2nd-5oz chicken 1/3c rice
3rd- 5oz chicken 1/2c rice 1c veg
4th- usually same as 3rd
5th - 5 egg whites 1c veg

workout
cardio 5 times week 40 min- no bike
weight training
chest/tri/bis- 3 sets 12-15 reps on each muscle part
back/shoulder - 3 sets 12-15 reps on each muscle part
legs- 5 sets of 15 reps for glutes and hamstrings

[Lady C]

Personally, I think you are asking the wrong crowd. None of us have competed (except Brat). Maybe this site might help you. There are many on that site that have competed including the owner, MsFit. For a fitness competition you need to lower body fat and increase flexibility.

My opinions are;
1-You are eating too many meals with rice and oats.
2-Too many reps - switch to higher weights with reps in the 4-6 range
3-When you workout and what you eat matters. More rice and oats before and after the workout. None in other meals.

[CF-OC_gal]

I never competed in figure, but WBB was not what it is today either! Good luck with your contest goals.

Lady C is right, you should be getting advice from those who are also competitve. That site seem good and the women's photos look like they are right in the know. The discussions seem the same as anywhere else. Use common sense.

Your best approach is going to be to go into your first contest with no expectations. Right now you don't know how you are going to respond to dieting and adjusting your training.

I don't know much about physique contests. All I ever had to prepare was music and a free posing routine designed to show my strengths and hide the weaknesses in development. The posing suits for women were way less complicated back then. Any adornments, structure or thongs were not needed to give you an edge.

I leaned on the experience in dieting down from a friend who had a body type like mine and who had just done her first contest. Back then I was always under 15% bodyfat so it was more of a challenge to lose slowly over time and keep on the gains I had made rather than face a 10-15% bodyfat reduction.

There is so much more to know about where you are at now with training and development that a coach would need to know in order to help you. You can certainly teach yourself. Just be sure to keep your expectations realistic.

And good luck!