A||||16||Temple||Fitnesschick???||||||
Z||000000||Temple||06-24-2000||09:17 AM||dtkb@gpcom.net||I saw your pictures and am truly impressed!!<BR>Can you get a body like yours without using? I am not opposed to the idea although I am not to a point where I am ready but mentioned it to my husband and had to peel him off the ceiling.<BR>Is it possible to lose the fat (I still have at least 25# to go) and put on muscle at the same time?  I read so much conflicting information that I spend most of my time being totally confused.  Could you give me a brief overview of what you did to get you body looking like that?  My body packs on fat faster than anything you ever saw and I am still trying to overcome this fear that I have of eating.<BR>Thanks<BR>Temple||216.170.51.28||reg||
Z||000001||FitnessChick||06-25-2000||08:23 PM||fitnesschick@hushmail.com||hey temple, a.s. use is not necesary to get into shape, but I opted for it to take me to the next level.....I feel I hit a long plateau & wanted to get a bit bigger & stronger......I made drastic improvements with training, supplements, and a good clean diet.....did I mention 3, almost 4 years of training like a man, including a lot of heavy compound movements.....I made drastic changes in the composition of my body, bf way down, muscle & weight up....you saw the stats on my pics I assume.....what is your current weight & bf, what is your diet & training like now.....||209.236.133.135||reg||
Z||000002||Temple||06-25-2000||10:46 PM||dtkb@gpcom.net||Jan 1,2000 I was 5"4" 185# (was that ever attractive) started walking, some aerobics tapes and cleaned up what I was eating. February added weight training 4 days per week, nothing real intense just getting my body used to it. Eight weeks ago started the Body for life program but felt like I was overtraining by doing bodyparts twice a week so went to one upper body day and one lower body day, running (high intensity) 30 min 4 days with one free day.<BR>I am currently at 150#, have checked bodyfat with callipers but am unsure of my accuracy but it looks like about 26%. The last few weeks I have been struggling with the diet, feeling a little burned out but here is what <BR>I normally eat:<BR>I drink ALOT of water<BR>meal 1 - protein shake (myoplex lite) or bran flakes with skim milk  (sometimes mix 1/2 slim fast with protein powder to equal 20g protein 20g carb which is about the makeup of a myoplex but has more sugars<BR>meal 2 protein shake ( I have trouble eating in the morning)<BR>meal 3 tuna w fat free mayo on whole wheat <BR>skim milk<BR>meal 4 - this is the one I sometimes miss <BR>skim milk or leftover piece of chicken breast<BR>meal 5 round steak or lean ground beef, summer squash, salad, green beans sometimes I sub 1/2 of a baked potato for one of the vegetables if the next day is a running day for me as it seems to keep my legs from crapping out on me.<BR>Meal 6 I usually don't get this one in but will wake up at 2 a.m. and eat a little chicken breast<BR>cardio days first thing in the a.m. on empty stomach 20 - 30 min high intensity cardio (running) 4 times per week <BR>upper body:<BR>flyes-12,10,8,6,12<BR>bench press -12<BR>shoulder press 12,10,8,6,12<BR>side raise - 12<BR>bent over rows - 12,10,........<BR>wide grip pulldowns - 12<BR>tricep extensions 12,10,.......<BR>dips - 12<BR>bicep curls 12,10,8.....<BR>hammer curls 12<BR>One day per week am failing on the second exercise for each bodypart rest very little between sets<BR>Lower body once per week follows same format and consists of leg extension, squats<BR>standing leg curls, deadlifts<BR>calf raises<BR>crunches <BR>hanging leg lifts<P>I take a multivitamin, creatine 700 mg, l-glutamine, glucosamine, fish oil also take birth control pills<BR>I have been slipping a pepsi in once in a while (pepsi is almost an addiction) but no more than one a day or two a week and have a free day once a week where I splurge a bit but don't get real wild. Calories vary between 1400 - 1650.  I tend to gain fat really easily and my metabolism is sluggish from years of starving, barfing and whatever else it took to try to keep the weight off.  I am still afraid of eating but know that I have to.  Believe me when I tell you that I am prepared to do whatever it takes to get this body hard, lean and muscular including going to a twelve step program for pepsi addiction.  Also I am 37 years old.  The more I read the more confused I become as there seems to be so much conflicting information on everything from diet to training method to what type of cardio is best.  Also doing everything right how long should it take me to at least get my bodyfat down to 17 or 18 percent?<BR>Thanks<BR>Temple||216.170.51.8||reg||
Z||000003||Temple||06-26-2000||07:39 AM||dtkb@gpcom.net||Also, anyone else who wants to jump in here and give me some advice on what I am doing please feel free.<BR>Temple||216.170.51.3||reg||
Z||000004||havoc||06-26-2000||08:47 AM||iriesun@hotmail.com||Ok your sugar is too damn high, also the meals that you sometimes eat need to be eaten all the time, your diet seems to be alright with the exception of your sugar intake and the fact that you miss some meals, stop missing them and eat.  Also in your leg routine add leg presses preferably single leg presses and on most of your exercises increase the reps to 12-15.  I believe you will respond better to higher, controlled reps. Good Luck.||144.5.1.229||reg||
Z||000005||BigPappa||06-26-2000||10:18 AM||||Get your husband to read this:<BR>[url] <A HREF="http://www.anabolex.com/articles/female_steroid1.html" TARGET=_blank>http://www.anabolex.com/articles/female_steroid1.html</A> <BR>[/url]<BR>He is giving in to the media and a lot of misinformation that is out there.  ||204.255.124.5||reg||
Z||000006||Temple||06-26-2000||06:44 PM||dtkb@gpcom.net||Doing everything right how long should it take me to drop 10% bodyfat?  At what point do you consider using something like clen. Also what is the maximum grams of sugars that I can have a day?||216.170.51.245||reg||
Z||000007||MS||06-26-2000||08:49 PM||mad.scientist55@hushmail.com||Lots to think about Temple.  First of all, try to eat ZERO sugar.  Yes, ZERO.  You don't need it.  If you need a meal in a glass for convenience, better to make your own with at least 30 grams of protein and carbs added as needed.  Rice or oats mix well with protein in a blender, and so does sweet potato!  Throw in 1/2 teaspoon of flaxseed oil and you'll have a nutritious, sugar free MRP.<P>Second, eat 5 meals every day, no excuses.  30-35 grams of protein and 1/2 teaspoon flaxseed oil every one of those meals.  Don't eat within 2 hours of bedtime, and don't wake up at 2am and eat.<P>Third, you may want to try good old fashioned ephedrine and caffeine before jumping straight into clen.  ECA helps blunt the appetite as well as speeding the metabolism up a bit. 5 days on(work up to 3 x day) and 2 days off works well for my clients and myself.<P>Fourth, cut the 'day off' dieting to a 'meal off'.<P>Fifth, throw in a day or two of longer, slower cardio to mix with your high intensity stuff.  Try hill walking or spinning  for at least an hour once a week.<P>Sixth, drop the red meat for now, and eat more fibrous veggies.  Eat veggies at 3 meals a day if you can.<P>Keep total starchy carbs at 100 grams or less, and try not to have any starches after 2pm.  This will mean dropping the skim milk at meal 4.<P>Most important of all, do not let up on your weight training intensity.  You need this stimulus to your muscles to keep them from disappearing on your diet.<P>And finally, if you can follow all this and we've got the calories and exercise right, it is possible to drop 1%bf per week, but more realistic to aim for a 16 week plan to lose the 10%bf.  The clen would best be added in (if you need it) towards the end of the 16 weeks when you feel your hitting a plateau.  There are some other tricks to push through a plateau if necessary, such as increasing carbs, cycling carbs or cheat days, but cross that bridge when you come to it.<P>This is not the only way to achieve your goals.  The main thing is to choose a plan and stick with it.  And don't be afraid to change the program as your body adapts to a particular regime.<P>------------------<BR>The Mad Scientist<BR>||139.80.178.6||reg||
Z||000008||Temple||06-26-2000||09:32 PM||dtkb@gpcom.net||How do you mix the protein shakes so that you can choke them down - tried some plain designer protein in some skim milk and just couldn't do it, I have accepted the fact that I am no longer eating for taste but that got the whole gag thing going on.  By cutting out all sugars do you mean for example skim milk which is pretty high in sugars according to the label?<BR>I have taken hydroxycut before and was up to three 3xday when my blood pressure went sky high, I stopped taking it but seem to almost have developed a sensitivity to it - I now take one  twice a day and seem to be doing okay but just started this week.  I have cut down on the red meat alot but am a ranchers daughter and have all the beef I can eat for free.  Should I add the cardio on my weight training days or a second cardio session when I do the high intensity in the morning?  Is the structure of my weight workouts okay?  Also have limited equipment - a nordicflex, dumbells, bench, dip/chin machine, I have problems with my knees doing lunges and my hamstrings are weak, when I do the standing leg curls on the machine the lowest setting ends up with me cheating by twisting my back, would stiff leg deadlifts be an acceptable alternative to the lunges and curls? <BR>How can I tell if my metabolism is functioning properly.  Where can I get flaxseed oil?  By taking this do I try to eliminate most of the other fats from my diet,quit taking the fish oil capsules?  I use a cholesteral lowering spread on my toast sometimes - it is canola, palm and soy I think, is it okay?<BR>Sorry for so many questions but I really want to get this right.<BR>Temple||216.170.51.47||reg||
Z||000009||Temple||06-27-2000||09:19 AM||dtkb@gpcom.net||I think I know what you are going to say here but what about aspartamine???||216.170.51.72||reg||
Z||000010||FitnessChick||06-27-2000||01:16 PM||fitnesschick@hushmail.com||okay here is my take on it.....your diet should consist of at least 1.5 gm. protein- per lb. of bodyweight daily, I prefer 2....cut your sugar significantly lower, (I prefer to cut out milk when dieting also)....6 meals daily to keep the metabolism going( every 2-3 hours).....no starchy carbs after 3, I prefer the majority of my carbs from fiberous sources anyway.....<BR>what is a lot of water, I hope at least a gallon a day, preferably more.....as far as cardio & weight training, stick to am cardio on an empty stomach with only a fat burner before(xanadrine, hydroxycut,etc.....)....4-5 days a week.....weight train 4 days a week with this split or one similar....day 1 chest and bis, day 2 back, day 3 legs, day 4 shoulders.....for extra fat burning you can split legs into 2 days hams & glutes & quads & calves....your legs are the largest muscle in your body & when training them you burn lots of calories.....train heavy, reps range atound 12....get a training partner for some motivation....pick up a few good magazines( oxygen & muscle & fitness hers will teach you tons)...I agree with MS, until you hit your goal, cut the cheat day to a cheat meal.....take a second dose of a fat burner halfway through the day....you can get flaxseed oil at gnc or any health food store  <IMG SRC="http://www.elitefitness.com/ubb/smile.gif">||209.236.135.208||reg||
Z||000011||WarLobo||06-27-2000||01:20 PM||warlobo@operamail.com||Protein Factory online has Flax oil in the liquid form and is what I buy and use.  DO NOT BUY THE GEL CAPS.<P>Late<P>Lobo||199.211.225.194||reg||
Z||000012||BigPappa||06-27-2000||01:51 PM||||How much Flax oil for a girl who is leaning up with primo and dieting for show????||204.255.124.5||reg||
Z||000013||Fitnessbarbie||06-27-2000||02:01 PM||fitnessbarbie2000@hotmail.com||When you said "prefer the majority of my carbs from fiberous sources" can you please give me a few suggestions of what to eat.||208.37.94.71||reg||
Z||000014||FitnessChick||06-28-2000||02:23 PM||fitnesschick@hushmail.com||stick with brown rice over white rice, broccoli, oatmeal, any green veggies.... ||209.236.135.149||reg||
Z||000015||Iron God||06-28-2000||03:04 PM||irongod@hushmail.com||Barbie,<P>  The advice your getting from these replies is solid ,stay away from processed carbs (anything with white sugar and white flour content) are the worst, on a high protein diet try to take in alot of ruffage like Fitness Chick said.<BR>In the quest for protein alot of BB's lack the fundementals of good nutrition and how a high protein diet can wreak havoc on your degestive system if not counter balanced with high fiber foods...If your interested in diet plan for your post cutting cycle let me know I got tons of info.<P>------------------<BR><I>Nam Et Ipsa Scientia Potestas Est!</I><P>||192.127.94.7||reg||
Z||000016||Temple||06-28-2000||06:04 PM||dtkb@gpcom.net||bump||216.170.51.76||reg||