Amore's Log

[amore]

Hey everyone!

Ok... this was the start:

http://www.elitefitness.com/forum/showthread.php?t=443015&page=2

Now time for some serious logging.......................

Start date: 12/5/05. At this time:

Weight 153 lb. (12/5), 148.5 lb (12/8 on emptly stomach - morning)
Age 21.
Body measures (with tape measure, not calipers):
Neck: 13 inches
Bicep: 11.5
Forearms: 9.5
Chest: 36.5
Waist: 28
Hips: 41.5
Thigh: 23.5
Calf: 15

Mesurements w/ calipers (MM):
Chest: 22 (not sure if measured right)
Abdominal: 30
Thigh: 30 (a bit hard to measure again)
Tricep: 12
Subscapular: 6
Suprailiac: 10
Midaxillary: 18

To calculate BF% used:

http://www.linear-software.com/online.html

And 3 measure (tricep, suprailiac, thigh): BF% was: 20.91%
With 7 measure: 24.43%

Supplements:
Multi-vit
L-Glut: 4000 mg/day
Creatine: 4.5 mg/day
Trainer Plus (www.trainerplus.com) thermogenic w/ DL Phenylalanine: 3 caps/day
Whey protein: 40g/day around workout time

Nutrition:
50% of cals protein/20% carbs/30% fat as goal.

Starting caloric intake: 1400-1500/day. Try to keep it closer to 1400.

Workouts:
need help on this. plan to lift heavy though (just ordered gym for home). I maxed out at 210 lb for my squats a year ago, when I was 128 lb at leanest and about 14% BF. Planning to get up to that again. Will likely do Hypertrophy specific training by Bryan Hancock from:

www.thinkmuscle.com

GOAL: CUT! All my fat gets stored in lower bod area: Hips, thighs, lower stomach. Makes me look like a pear and very not propertional.

 

[amore]

Food:
12/6
Meal 1
Milk, Organic Valley, Fat Free Organic 1 cup
Oats 1/2 cup
Honey 1 tbsp
egg whites: 3
egg yolk: 1

Meal 2
Peanut butter 1 tbsp
orange juice 1 cup

meal 3
myoplex protein shake

meal 4
egg whites: 4

meal 5
sardines 110 g
bread 36g (1 slice)

meal 6
whey protein (60 cals, 15g protein)

TOTALS: 1,394 cals, 44g fat, 118g carbs, 133g protein

12/7

meal 1
oats .25 cup
milk 1/2 cup
honey 1 tbsp
egg whites: 6

meal 2
brazil nuts 16g

meal 3
chicken breast 100g
feta cheese 20g
vinaigrette 1 tbsp
romaine lettuce 2 cups shredded

meal 4
chicken breast 112g
alfalfa sprouts 20g
cottage cheese 102g
apple 190g

meal 5
chicken breast 34g
more chicken breast 38g
bread 20g (small slice)
hommus 1 oz
cottage cheese 30g

other
candy (40 calories)

TOTALS: 1,403 cals, 41g fat, 126g carbs, 138g protein

12/8

meal 1
egg whites: 7
apple 182g
omega 3,6,9 (total efa) 1 tbsp

meal 2
brazil nuts 25g

meal 3
sardines 60g
bread 50 g (large slice)
hommus 1 oz

meal 4 /during workout
isopure protein 40g protein whey

meal 5
chicken breast 200g
romaine lettuce 40g

meal 6
chicken breast 200g
cottage cheese 20g

TOTALS: 1,409 cals, 47g fat, 66g carbs, 182g protein

Had trouble eating enough today. maybe bc of the thermo pills which suppress appetite. It's not 8 pm and I'm yet to get meal 5 and 6 in. I go to bed late though so i have time (2 am).

Workout 12/8:

lat raises: 3 sets, 12x 10lb dumbbells
arnolds: 1 set, 10x 10 lb dumbbells
upright row: 3 sets, 15x 10 lb dumbbells
hammer curls: 2 sets, 20x/arm 10 lb dumbbells
tricep extentions: 2 sets, 20x using 1 10 lb dumbbell

cardio: only 2 minutes on stepper machine, fast pace. Felt the burn though big time!

 

[velvett]

Good Luck!

:d

 

[amore]

thanks velvett! ;-)

should be a 'peice of cake' though eating all that chicken IS going to get old fast LOL

 

[iceprincess]

Best of Luck amore!! I look forward to seeing your progress!!

So far your Macro's are looking pretty good!

 

[amore]

thanks ;-) yes I tried hard to get the numbers to come out nicely ;-)

Oh last night (12/8) I substituted the chicken of the last meal with another bottle of isopure zero carb (just could take all that chicken!).

Also, I think that 182g protein is a bit high for me maybe. I did not go to the bathroom (#2) as often as normally. Not sure if it's the protein? I did drink 1 gallon of h20 yesterday. ;-)

I don't know how you gals can stick to such low carbs consistently though. Although I don't crave them probably b/c of the l-glut and the high protein, I'm a bit low energetic on low carbs if I don't take some energy supplements.

Why is it good to do HIIT on an empty stomach?

 

[scorpiogirl]

This......TOTALS: 1,409 cals, 47g fat, 66g carbs, 182g protein looks awesome!!!!

HIIT cardio training is short and intense, which will burn a large amount of calories and keep your body's metabolism high throughout the day. Highter metabolism means more fat burned!!!!

 

[scorpiogirl]

If you get tired of the chicken - which we all do!....substitute solid white Albacore (I get the Bumblebee packs), or regular cottage cheese has a lot of protein in it.

You live where you can get shellfish at a decent price. Shrimp, crab, blue crab, lobster.....don't for get about all those! How about grouper, Ahi or Mahi? You have so many choices of FRESH seafood down there - definitely take advantage of that!!!! I would LOVE it!

 

[amore]

This......TOTALS: 1,409 cals, 47g fat, 66g carbs, 182g protein looks awesome!!!!

HIIT cardio training is short and intense, which will burn a large amount of calories and keep your body's metabolism high throughout the day. Highter metabolism means more fat burned!!!!

So keeping this 1,410 cals, 50g fat, 60-something g carbs, 180+g protein.... If I keep this up, how long do you think it will take for me to see some results??

I'm pretty familiar with HIIT, but why is it important to do it on an empty stomach? Make a calorie deficit??

 

[scorpiogirl]

If you do it on an empty stomach, you body will almost immediately start burning fat for fuel! THAT's the magic part! - well, not really, but that's why it works so well on an empty stomach.

You should start to see something within a week or two. Measure by how your clothes are fitting. You will see a difference on the scale too, but the way your clothes fit is the tell all.

 

[amore]

If you do it on an empty stomach, you body will almost immediately start burning fat for fuel! THAT's the magic part! - well, not really, but that's why it works so well on an empty stomach.

You should start to see something within a week or two. Measure by how your clothes are fitting. You will see a difference on the scale too, but the way your clothes fit is the tell all.

SUPER! HIIT 1st thing tomorrow then. Oh, I have a stepper machine at home: would that work for hiit?? the only thing is that i don't know how long i'll last on it as my leg muscles burn so much after just a few min of intensity on that thing!!!!!!!!!!!!!!!!!!!

 

[scorpiogirl]

Shoot for 10 minutes tomorrow. Don't start the HIIT thing until you can get to 20 minutes with no problem. Your going to burn calories just starting out anyway. You need to start at a lower time so you don't burn out on it and quit because it's too hard. Give yourself 2 weeks to be able to do 25 minutes or so. Increase your time by a couple minutes each time you do cardio. You need to be at a pace where you can talk, but your a bit winded trying.

 

[amore]

Shoot for 10 minutes tomorrow. Don't start the HIIT thing until you can get to 20 minutes with no problem. Your going to burn calories just starting out anyway. You need to start at a lower time so you don't burn out on it and quit because it's too hard. Give yourself 2 weeks to be able to do 25 minutes or so. Increase your time by a couple minutes each time you do cardio. You need to be at a pace where you can talk, but your a bit winded trying.

Deal - 10 min tomorrow ;-) I'll post about it tomorrow night ;-))

This forum is awesome! Great motivation which I need a lot as I work out at home. ;-)

 

[scorpiogirl]

 

[caligirl]

thanks ;-) yes I tried hard to get the numbers to come out nicely ;-)

Oh last night (12/8) I substituted the chicken of the last meal with another bottle of isopure zero carb (just could take all that chicken!).

Also, I think that 182g protein is a bit high for me maybe. I did not go to the bathroom (#2) as often as normally. Not sure if it's the protein? I did drink 1 gallon of h20 yesterday. ;-)

I don't know how you gals can stick to such low carbs consistently though. Although I don't crave them probably b/c of the l-glut and the high protein, I'm a bit low energetic on low carbs if I don't take some energy supplements.

Why is it good to do HIIT on an empty stomach?

you don't have to stick to the consistantly super low carbs, you can cycle them. med one day, low another, high one day a week. Experiment. Keep a journal.

 

[amore]

you don't have to stick to the consistantly super low carbs, you can cycle them. med one day, low another, high one day a week. Experiment. Keep a journal.

Hmm... what does cycling carbs do?

 

[amore]

12/9/05

WOW. just did my leg workout... Sh*t, I'm not used to working out the legs with intensity over the last few months. how the hell was i able to lift 210 lb a yr ago? serious training.... lol.

Full squats using 15 lb dumbbells (2)
1x15
1x10
1x10

Lunges using own body weight
1x20 (10/leg)
1x20

Stiff leg Deadlifts using 15 lb dumbbells (2)
1x20
1x15
1x15

Standing calf raises (own body weight)
1x60
1x50

Food:

meal 1
omega 3,6,9 total EFA 1 tbsp
egg whites: 204 g (7 egg whites)
apple: 190g
cottage cheese: 60g

meal 2
brazil nuts: 10g
bread: 20g
hommus: 1 oz
protein, isopure, zero carb: 10oz (1/2 bottle 20g protein)

meal 3
chicken breast 100g
romaine lettuce 80g
red wine vinaigrette 1 tbsp
feta cheese 20g

meal 4 (while working out)
isopure protein zero carb 10 oz (1/2 bottle, 20g protein)

meal 5
brazil nuts 18g
bread 15g
salmon 75g
cottage cheese 20g

meal 6
protein, isopure, zero carb: 1 bottle (40g) carbs

TOTALS: 1,403 cals, 48g fat, 68g carbs, 176g protein
30%fat/17%carbs/50%protein

Girls, I'm not that hungry to eat 1400 cals a day. I have such a hard time getting all my food in especially toward night time. i'm just not hungry. i feel stuffed and force myself to eat the food even though i'm not hungry. any suggestions??

also my knees hurt today a lot as I was doing the workouts. i guess i am not used to the leg workouts as i've been off training for a while + gained some weights. i think i'll go buy some glucosamine and for now take it easy with leg workouts. after the workout my legs were shaking where i could barely stand for a while (much better now).

good day for nutrition ;-)

 

[amore]

;-( Did not get my 10 min of cardio in this morning. It was more like 1 minute and a half. I got on the stepper machine and my legs hurt from last night's leg workout. Plus I got my period today ;-( you girls know the rest, LOL. Tomorrow hopefully. Plan to get a solid weights workout in tonight. Also plan to eat 1,400 cals today, 48g fat, 65g carbs, 188g protein (30F/17C/53P). ;-)

 

[scorpiogirl]

Stick with your 1400-1500 calories a day for a couple weeks. If you don't start to see improvement you can change it a little bit. My only suggestion if your not hungry is - eat anyway! You can get away with not eating as often as you should occasionally, but to do that constantly would slow your metabolism - and we don't want that!!

If your legs hurt, don't do the cardio - but stretch them. As soon as they stop hurting (a day or two), hop on that stepper, Girl!

Keep it going, looking good so far!!

 

[amore]

12/10 SAT

meal1
oats 26g
milk 1/2 cup
honey 1 tbsp
brazil nuts 10g
protein, zero carb, isopure 1/4 bottle (66 cals)
Meal totals: 322 cals, 10g fat, 42g carbs, 20g protein

meal 2
wild salmon 50g
romaine lettuce 80g
peanut butter 1 tbsp
protein 1/4 bottle
Meal totals: 206 cals, 10g fat, 5g carbs, 25g protein

meal 3
bread 15g
sardines 55g
brazil nuts, 12g
protein 1/2 bottle
Meal totals: 318 cals, 18g fat, 9g carbs, 34g protein

meal 4
romaine lettuce 60g
red wine vinaigrette 1 tbsp
feta cheese 40g
cottage cheese 60g
croutons 6g
Meal totals: 209 cals, 11g fat, 11g carbs, 16g protein

meal 5
myoplex carb senzse 11 oz
Meal totals: 140 cals, 4g fat, 5g carbs, 25g protein

meal 6
protein, isopure 20 oz
Meal totals: 160 cals, 0g fat, 0g carbs, 40g protein

12/10 TOTALS: 1,354 cals, 52g fat, 73g carbs (11g of the 73g is dietary fiber), 161g protein
34% Fat, 19% Carbs, 47% Protein
Sodium total: 1,837 mg

Again had a hard time to get all those calories in today. Would have eaten about 900 if I did not force myself to keep eating. No workout today. Resting legs as they hurt a lot today from yesterday's workout. Shoulders and arms still hurt too, so I figured I won't push my luck. Plan to workout tomorrow though (cardio and weights).

 

[amore]

Also for 12/10 I had:
*3 glucosamine supplement tablets (total of 3 tabs=1.5g glucosamine, 1.2g chondroitin, 800 mg MSM).
*3 L-glutamine capsules (total of 3 caps=3g L-glub; free-form)
*7 creatine monohydrate capsules (6 caps=4.5g creatine)
*1 multi vitamin (Iron Free One Daily from Daily Foods; 100% whole food)
*4 green tea capsules (total of 1600 mg green tea extract)
*1 thermogenic capsule (Trainer Plus)

 

[amore]

12/11 SUN

meal 1
oats 20g
milk 1/2 cup
honey 1 teaspoon
apple 50g
protein, zero carb isopure 10 oz
brazil nuts 10g
green tea extract 1200 mg
trainer plus thermogenic
glucosamine 1.5g
l-glut 2g
multi vitamin
Meal 1 totals: 335 cals, 9g fat, 35g carbs, 29g protein

meal 2
brazil nuts 6g
chicken breast 70g
feta cheese 20g
vinaigrette 1 teaspoon
protein, zero carb 5 oz (1/4 bottle)
romaine lettuce 20g
green tea extract 1200 mg
trainer plus thermogenic
l-glut 2g
creatine monohydrate about 4g
Meal totals: 212 cals, 8g fat, 3g carbs, 31g protein

meal 3
chicken breast 80g
romaine lettuce 20g
feta cheese 20g
vinaigrette 1 teaspoon
peanut butter 1/2 teaspoon
protein isopure 10 oz (1/2 bottle)
Meal totals: 230 cals, 6g fat, 3g carbs, 43g protein

meal 4
apple 50g
brazil nuts 20g
honey 1 teaspoon
myoplex carb sense 11 fl oz
bread 30g
hommus 1 oz
Meal totals: 460 cals, 20g fat, 44g carbs, 34g protein

meal 5
isopure zero carb 20 oz
Meal totals: 160 cals, 0g fat, 0g carbs, 40g protein

TOTALS: 1,397 cals, 43g fat, 84g carbs, 177g protein

Only 5 meals today. I woke up very late today as I was tired from a few things: Being up a bit late the previous night, some business related stress, the new diet, new workouts... Slept an extra 2 hrs today. So started eating late and somehow could not get all my food in too well in the beginning of the day. No serious workout today. Was tired at the time I wanted to workout (the latest possible time b4 sleeping) so only lifted the dumbbells a few times and that was that. Got some exercise running around super walmart shopping though. LOL. And it was a work out as my legs still hurt quite a bit today from that leg workout from a few days ago. Meals weren't exactly that great today. A bit high on the carbs and one meal (#4) was way too big in term of cals and carbs. Oh well, I guess we'll consider today being the cheat day of the week. took a nice epson salt bath though for my sore muscles and I think it may have helped a bit. ;-) will be getting my weights equipment (home gym) this week!! ;-)

 

[scorpiogirl]

A bit high on the carbs and one meal (#4) was way too big in term of cals and carbs.

Your calories and carbs were fine. You can try to stay around a certain amount of calories per meal, but sometimes that doesn't happen. Make it up later if you can. I think you still need to up the calories just a tad. Stay above 1400.

Are you training back, abs, and calves too? On off days when you're sore in other areas, you can hit those and still get training in.

I'm just curious - why the honey?

 

[amore]

Your calories and carbs were fine. You can try to stay around a certain amount of calories per meal, but sometimes that doesn't happen. Make it up later if you can. I think you still need to up the calories just a tad. Stay above 1400.

Are you training back, abs, and calves too? On off days when you're sore in other areas, you can hit those and still get training in.

I'm just curious - why the honey?

LOL, I like honey! ;-))) It's yummy. I grew up on this stuff. Yes, I know that the honey needs to go!

Good point about training abs, etc. Will def try that!

 

[scorpiogirl]

Yes, I know that the honey needs to go!

Adda girl!!!

 

[amore]

I'm so tired today. I woke up late at 11:00 but well I go to bed late normally so that's about normal timing and I feel like I need a nap desperately. maybe b/c I did not take the thermogenic/energy pill?? Damn! I better wake up soon or my day will go downhill as far as nutrition and work out is concerned!

 

[amore]

12/12 MON

I was tired today. Feel like that energy pill (thermo pill) I've been taking has been giving me fake energy and that I have not been getting enough rest and now it's catching up with me. So I took a nap from about 3:30 until close to 7 pm! Got a small workout in but nothing extensive (better than nothing, right?). My legs don't hurt that much anymore so hopefully I can get some cardio in finally tomorrow!! ;-)

meal 1
oats 20g
milk 1/2 cup
honey 1 teaspoon
apple 50g
protein zero carb 5 oz
brazil nuts 10g
Meal totals: 288 cals, 9g fat, 34g carbs, 19g protein

meal 2
brazil nuts 6g
chicken breast 86g
feta cheese 28g
vinaigrette 1 teaspoon
romaine lettuce 34g
croutons 8g
protein, 5 oz
green tea extract x3
glucosamine x1
creatine x2
l-glut x2
multi vit x1
Meal totals: 285 cals, 11g fat, 8g carbs, 36g protein

meal 3
chicken breast 80g
romaine lettuce 30g
feta cheese 20g
vinaigrette 1 teaspoon
Meal totals: 136 cals, 4g fat, 2g carbs 23g protein

meal 4
myoplex protein 11 fl oz
brazil nuts 27g
l-glut x2
glucosamine x2
creatine x4
green tea extract x3
complete EFA capsule x1
Meal totals: 336 cals, 23g fat, 8g carbs, 29g protein

meal 5
protein zero carb 15 oz
Meal totals: 120 cals, 30g protein

WORKOUT:
Chest - incline bench press using 20 lb dumbbells:
1x20
1x30 to failure
Flyes on flat bench using 20 lb dumbbells:
1x16
1x15 to failure
Triceps:
Tricep extensions, overhead using 1 20 lb dumbbell:
1x20
1x20 to failure
Dips: 1x10 w/ own body weight using bench

meal 6
protein zero carb 10 oz
cottage cheese 40g
white potato, baked 60g
chicken breast 80g
Meal totals: 259 cals, 3g fat, 14g carbs, 45g protein

12/12 totals:
1,424 cals, 51g fat, 67g carbs, 183g protein
31% fat/17% carbs/51% protein
1,867 mg sodium

Sleeping time now! I need rest!!!! Big time! ;-))

 

[scorpiogirl]

Keep your sets to "no more than" 15 reps. If you can do more than 15, increase your weight.

 

[amore]

Keep your sets to "no more than" 15 reps. If you can do more than 15, increase your weight.

Good idea! I'm picking up 210 lb of weights today so that should be no problem going forward ;-)

Anyone have any opinions on hypertrophy specific training by bryan hancock?

http://thinkmuscle.com/articles/haycock/hst-01.htm

I've done well with it in the past, alternating that w/ HIIT every other day... (1 day off)

 

[amore]

Hey!! Just got some ON 100% whey protein gold standard. Rocky road. Tasty! But I used 2 scoops in 1 cup of milk so it was too sweet. It has more cals than the zero carb isopure, but lower protein. i think i'll use both to get protein in (1 serving of ON has 24g protein 120 cals and the isopure has 160 cals but 40g protein, no carbs). Also just picked up my weights (210 lb) !!!!!!! ;-)) ;-) ;-) And the squat rack is here so time to install in a few min!!!!!!!!!!!! So excited!!!!!!!

 

[amore]

12/13 TU

meal 1
grapefruit 292g
milk 1/2 cup
oats 20g
honey 1 teaspoon
brazil nuts 10g
l-glut 2x
creatine 2x
green tea 2x
glucosamine 2x
multi 1x
Meal totals: 306 cals, 10g fat, 49g carbs, 10g protein

meal 2
protein zero carb 10 oz
Meal totals: 80 cals, 20g protein

meal 3
myoplex carb sense
Meal totals: 140 cals, 4g fat, 5g carbs, 25g protein

meal 4
salmon 86g
white potato, baked, 50g
brazil nuts 30g
milk 1 cup
ON whey 2 scoops
Meal totals: 702 cals, 29g fat, 33g carbs, 79g protein

meal 5
protein isopure 10 oz
Meal totals: 80 cals, 20g protein

meal 6
chicken breast 50g
lettuce 20g
feta cheese 20g
vinaigrette 1 teaspoon
Meal totals: 105 cals, 4g fat, 2g carbs, 16g protein

12/13 TOTALS:
1,413 cals, 46g fat, 89g carbs, 170g protein
28% fat/23% carbs/48% protein
1,413 mg sodium

workout:
LOL. Saw an ad for a free treadmill (NordicTrac EXP 1000) so I drove about 30 miles one way to pick it up w/ the pickup truck. Got back and UNLOADED it from the pickup truck all by myself and then up 4 stairs to get it into the house. I plug it in. It lights up and doesn't run!!! (ready to pull my hair out I'm so frustrated).

workout 2 unloading 210 lb of weight from the pickup truck

workout 3 (as workout 1 and 2 by themselves do not do me justice). Now mind you it's 12:30 am now and I must be up at 7:30, but have to workout - so let's see:

Deadlifts, stiff leg - total weight: 55 lb
1x12
1x12

Abs - crunches
1x60
1x50

Bent over row w/ barbell (total weight 55 lb)
1x10
1x10

;-)

 

[iceprincess]

12/13 TU
LOL. Saw an ad for a free treadmill (NordicTrac EXP 1000) so I drove about 30 miles one way to pick it up w/ the pickup truck. Got back and UNLOADED it from the pickup truck all by myself and then up 4 stairs to get it into the house. I plug it in. It lights up and doesn't run!!! (ready to pull my hair out I'm so frustrated).
;-)

That SUCKS!! I guess you found out why they were giving it away for FREE!!

Your food macros are looking good...keep up the good work and best of luck with all of your new equipment! I'll bet you are looking forward to lifting heavier!

 

[amore]

That SUCKS!! I guess you found out why they were giving it away for FREE!!

Your food macros are looking good...keep up the good work and best of luck with all of your new equipment! I'll bet you are looking forward to lifting heavier!

Hey there iceprincess! Thank you for the reply!! Yes, the treadmill isn't working but it will be soon. I called the nordictrack company and they are sending a new console and a mechanic to install... FOR FREE!!! ;-) LOL!! Yes! Def looking forward to lifting heavy instead of doing all those sets!!

;-)

 

[amore]

Nice workout today:

Moving boxes of tiles (heavy). This is like deadlifts but more complex, LOL. Also put together the squat rack (looks great!).

12/14 WED

meal 1
brazil nuts 22g (approx)
apple 200g (approx)
protein, advant edge
Meal totals: 372 cals, 18g fat, 36g carbs, 19g protein

meal 2
chicken breast
feta cheese 20g
romaine lettuce
vinagrette
grapes (red) 54g
ON protein
Meal totals: 491 cals, 8g fat, 60g carbs, 49g protein

meal 3
chicken breast
romaine lettuce
feta cheese 30g
red wine vinaigrette
ON protein
Meal totals: 404 cals, 8g fat, 8g carbs, 74g protein

meal 4
brazil nuts 10g
Meal totals: 66 cals, 7g fat, 1g carbs, 1g protein

meal 5
protein
Meal totals: 80 cals, 20g protein

12/14 TOTALS:
1,413 cals, 41g fat, 106g carbs, 163g protein
25% fat, 27% carbs, 46% protein
1,658g sodium

 

[amore]

also supplements like usual for 12/14 including l-glut, creatine, glucosamine, green tea extract, multi vitamin.

 

[iceprincess]

Hey there iceprincess! Thank you for the reply!! Yes, the treadmill isn't working but it will be soon. I called the nordictrack company and they are sending a new console and a mechanic to install... FOR FREE!!! ;-) LOL!! Yes! Def looking forward to lifting heavy instead of doing all those sets!!
;-)

That is great...got to love things that are FREE!! Heavier weight and lower sets are definitely a PLUS and far LESS time consuming!

 

[amore]

I am getting a membership to the gym too (although I'll have an almost full gym at home). A new gym opened up exactly 1 mile from me (geez I could walk there LOL) for $10/month and $49 start up fee. Will be good to get in there for some machines I don't have at home once a week like... For dips and pull ups (offset w/ weights as I can't do them by myself i don't think yet). Also for the high decline bench for abs and the smith machine for when I try to lift too heavy (I lift free weight at home - just using squat rack, no smith). Also will be good to go and show off how much I can lift once I get back to the high weights in about 6 wks. And also, it will be nice to get some interaction with PEOPLE. I work out of home now and well I don't see the public a lot, LOL.

Last night I ate more than the cals I wrote above. I was soooo hungry at about 11:30 pm that I had about 4 oz of blueberries, 2 teaspoons of cottage cheese w/ pineapple and 2 grapes. Puts me at high cals I know, but well I was starving!!! And I burned more energy yesterday than normal as I got up very early... So I guess it's ok.....

My dad just sent me some cookies (to arrive soon) from Poland. He took a trip there and he's now back in CT with the cookies! They are MY FAVORITE!!! Used to eat them all the time when I was a little girl w/ a super fast metabolism, LOL. So tell me, should I eat them all at once or just keep them in the fridge and drool over them?? I don't know the marcos on those cookies at all, but they must be bad (a lot of sugar!!!). I bet you one cookie could have 100 cals easily. I told Dad to send only 3 but I bet you he sent a whole box (about 100 cookies, NO JOKES). LOL.

12/15 THUR

Ate 50g apple in the morning w/ cinnamon and then started on some HIIT. 2 min warm up and then 4 min of HIIT (1 min on, 1 off for total of 4 min). I know that doesn't sound like a lot, but it felt like it. I broke a sweat.... ;-)

 

[scorpiogirl]

Good job on the gym membership - and yes - WALK!! lol

As for the cookies - if you can't resist them - give them away or toss them. Sad, but you gotta' do what you gotta' do to stay on track. NOW....if you can freeze them and stay out of them, you could do that too. Allow yourself a cheat day (one day a week) and eat ONE on your cheat day until they're gone. Consider it your "pat on the back" for staying so dedicated thru the week. Good luck!

 

[Afgrl]

I agree with Sgirl when it comes to the cookie issue......I personally would choose to freeze them and have ONE on cheat day like she said. That way you kinda have something to look forward to after a grueling week of hard workouts and clean dieting. One cookie won't "make or break" your diet. It may even help when it comes to self control, I know at first it was hard for me to resist stuff like that (w/4kids in the house.) But w/every passing day I find it becoming easier & easier. Keep at it, and you'll reach your goals faster than you think. Good luck!

 

[amore]

LOL yesterday i did not go over cals. I put 54g "grapes" instead of 54g LOL! Big difference in numbers.... I was actually at about 1400 for the day. Wow! My bod is good - it knew I tried to eat too little! Amazing!!!

 

[amore]

The trainer plus I am taking (thermo/energy pill) is making me feel weird after i take it! i feel like i've had 2 glasses of wine (kind of dizzy, not all there) but wired. What supp should I replace it w/? Cardio breeze? Does cardio breeze have the same effect? it's almost that i can't function in business after i take one of these.... can't concentrate etc. took one an hr ago and am feeling the effects now (and working out as i'm typing this)... So far squats at 105lb. 2x...

 

[amore]

Yea the trainer plus supplement is gotta go. My day was shot because of it, just like the other few days. I took a long nap again today for a few hours in the late afternoon until about 7 pm. It's like a high and low from that stuff. No good.

12/15 THUR

meal 1
apple 50g with cinnamon

HIIT: 2 min warm up, then 4 min of HIIT (1 min on, 1 off, 1 on, 1 off)

meal 1b
whey ON
milk 1/2 cup
creatine
l-glut
multi
EFA
green tea extract
grapes 20g
Meal total: 268 cals, 6g fat, 22g carbs, 29g protein

meal 2
egg whites 140g
bread 36g
ON whey
sardines
creatine
green tea extract
l glut
blueberries 28g
trainer plus thermogenic
emerg'gen-C drink
Meal total: 452 cals, 12g fat, 31g carbs, 55g protein

WORKOUT

Squats
1x10, 105 lb total
1x6, 105 lb (though squatted lower)

Flat bench flyes
1x12 10 lb dumbbells

Lat raises
1x12 10 lb dumbbells

meal 3
brazil nuts 30g
protein isopure
Meal totals: 317 cals, 20g fat, 4g carbs, 34g protein

meal 4
tilapia 30g
protein isopure
grapes 50g
Meal totals: 165 cals, 3g fat, 10g carbs, 25g protein

meal 5
protein isopure
Meal totals: 40 cals, 10g protein

meal 6
ON whey
cottage cheese 50g
Meal totals: 165 cals, 2g fat, 5g carbs, 31g protein

12/15 TOTALS:
1,408 cals, 44g fat, 72g carbs, 184g protein
27% fat/19% carbs/52% protein

 

[amore]

Question:

What are the best exercises for gaining that V shape? Incline bench? Flat bench press? Also genetically I'm pretty wide in my hips. Any advice on how to get my hips as small as possible?

I have not really figured out a workout routine I guess yet. have been back and forth whether I want to try hypertrophy specific training again..... Or just try to lift heavy right off the bat....... Any ideas here would be appreciated about workouts.

 

[amore]

12/16 FRI

meal 1 (woke up very late today)
2 pm
creatine 1x
l-glut 2x
HIIT training (6 min total, 3 sprints 1 min each, 3 min rest in between)
water 2 cups
blueberries 44g
grapes 36g
ON whey 1.5x
water 1.5 cup
peanut butter 1 tablespoon
green tea 1 cup
green tea extract 3x
complete EFA 3x
multi vit 1x
glucosamine 3x
Meal totals: 375 cals, 13g fat, 22g carbs, 41g protein

meal 2
4:30 pm
tilapia 115g
olive oil 1/2 teaspoon
broccoli cooked 64g
grapes 28g
water 2 cups
creatine 2x
green tea extract 2x
l-glut 1x
Meal totals: 183 cals, 6g fat, 9g carbs, 23g protein

meal 3
6:45 pm
ON whey 1.5x
water
Meal totals: 377 cals, 22g fat, 8g carbs, 40g protein

meal 4
7:45 pm
tilapia 115g
olive oil
ON whey
water
cottage cheese 20g
Meal totals: 361 cals, 9g fat, 10g carbs, 62g protein
brazil nuts 30g

WORKOUT:
~10:30 pm (btw 10:30 and 11:15 – few little breaks):
Lat raises:
1x15 10lb dumbbells
1x10 10lb dumbells
Upright row:
1x15, 16 lb dumbbells
Tricep extensions overhead, 16 lb dumbbell:
1x15 (i need a heavier dumbbell i guess?)
1x14
Dips using bench and own body weight:
1x10
1x10
Arnolds, 16 lb dumbbells:
1x7
Lunges w/ own body weight:
1x: 10x/leg
1x: 10x/leg
Calf raises (standing) holding 1 35 lb plate
1x: 15x/leg
Abs – crunches:
1x100
l-glut 1x
creatine 2x

meal 5
11:30 pm
ON whey 1x
water
Meal totals: 120 cals, 1g fat, 3g carbs, 24g protein

12/16 TOTALS:
1,419 cals, 51g fat, 52g carbs, 191g protein
31% fat/14% carbs/53% protein
1,462 mg sodium

Felt on the irritated side late in the day. Is it the low carbs or outside factors I keep wondering? A little stressed lately for business/family- related reasons and boyfriend problems. I guess dump the boyfriend and get the businesses to bring in more cash flow, huh? Or make up w/ him. Life sucks sometimes. And yet other times it is so great, like when you look in the mirror and look a bit better, weighing a new low of 145.5 lb (7.5 lb change) this morning with a BF% of 18.17 for 3 site measurement (tricep, suprailiac, thigh) or 22.77 for all 7 spots…. Diet must be working a bit? At least for water loss …… ;-)

 

[caligirl]

Lack of carbs can leave you a bit grouchy!! Your brain needs those carbs to function correctly!

 

[mermaid]

Life sucks sometimes. And yet other times it is so great, like when you look in the mirror and look a bit better, weighing a new low of 145.5 lb (7.5 lb change)

Yes it does. But you know what? Having a goal that is solely for yourself helps you get through. I've missed logging and concentrating on my goal. I mean, I'm not doing that well at it actually because life gets in the way (poor excuse?) but it's the only thing in my life that's all about me.

Hang in there honey It all works out one way or another.

Good job on your succes with your goals so far

 

[iceprincess]

Question:

What are the best exercises for gaining that V shape? Incline bench? Flat bench press? Also genetically I'm pretty wide in my hips. Any advice on how to get my hips as small as possible?

I have not really figured out a workout routine I guess yet. have been back and forth whether I want to try hypertrophy specific training again..... Or just try to lift heavy right off the bat....... Any ideas here would be appreciated about workouts.

Wide shoulders with low bodyfat will help most with the V shape. So, work military press, lateral raises, and upright rows for the shoulders, and keep the diet in line for the waist/hip line.

Also, concerning which program to use, I would advise you to pick one and stick with it. If you use it for 2 months and see results each week, then you are learning how your body responds to various exercises/sets/reps/etc. If, at the end of the 2 months, you really haven't seen a big change, try another routine or style of lifting. The important thing is to stick to something consistently for a time period, so that you can learn how your body responds. That information will be invaluable for the future.

Best of luck...you are really doing well - keep up the good work!

 

[amore]

Wide shoulders with low bodyfat will help most with the V shape. So, work military press, lateral raises, and upright rows for the shoulders, and keep the diet in line for the waist/hip line.

Also, concerning which program to use, I would advise you to pick one and stick with it. If you use it for 2 months and see results each week, then you are learning how your body responds to various exercises/sets/reps/etc. If, at the end of the 2 months, you really haven't seen a big change, try another routine or style of lifting. The important thing is to stick to something consistently for a time period, so that you can learn how your body responds. That information will be invaluable for the future.

Best of luck...you are really doing well - keep up the good work!

Thank you iceprincess! I think I will just lift heavy and see what happens ;-) If I regularly work my muscles hard enough, the results should be automatic ;-)

 

[amore]

Yes it does. But you know what? Having a goal that is solely for yourself helps you get through. I've missed logging and concentrating on my goal. I mean, I'm not doing that well at it actually because life gets in the way (poor excuse?) but it's the only thing in my life that's all about me.

Hang in there honey It all works out one way or another.

Good job on your succes with your goals so far

Thank you mermaid!! As for life getting in the way, there's a quote that goes something like ... that we plan for the future with the decisions we make thinking tomorrow will be better, but then if we think it about it, it IS tomorrow - life IS RIGHT NOW. ;-)

 

[buffalogal]

What are the best exercises for gaining that V shape? Incline bench? Flat bench press? Also genetically I'm pretty wide in my hips. Any advice on how to get my hips as small as possible?

Amore, just to add to what IP has already posted...

You should also incorporate back training into the program, specifically exercises that hit the lats. The best ones are pull-ups or pulldowns, both with a wide grip. I've noticed quite a difference just in adding in wide-grip pulldowns.

I also agree with what Iceprincess said about picking a program. I generally will write out a program, use it for 4, 6 or 8 weeks (depending on results) and then change it up. That way you don't have to come up with exercises off the top of your head and wonder if it's doing any good. I carry a notebook and pencil in the gym to help me keep track of everything I've done, that way I know if I need to go heavier next time.

Just be sure, when you write up a program, do compound exercises first with isolation movements toward the end. After you get used to that, you can start manipulating exercises (pre-exhaust exercises, supersets, drop sets, etc) to your advantage.

I know it's a tad confusing - it's taken me four years just to get this far regarding order of exercises, what works what muscle, etc. Just stick with it and ask a lot of questions. There are so many people here who know what they're talking about. Good luck girl - you're doing great!!

 

[amore]

hey everyone,

I think I found a new diet everyone can benefit from:

http://www.angelospizzaironwood.com/diet.pdf

LOL

A ;-)

 

[amore]

12/17 SAT

meal 1
blueberries 54g
grapes 52g grapes
l-glut 2x
creatine 2x
green tea 1 cup

HIIT 8 min total (4 min of 'sprints' on stepper machine)

Meal totals: 70 cals, 1g fat, 17g carbs, 1g protein

meal 2 right post workout
grapes 32g
blueberries 22g
ON whey 1.5x
l-glut 1x
creatine 1x
green tea extract 3x
multi vit 1x
glucosamine 3x
EFA 3x
peanut butter 1 teaspoon
Meal totals: 294 cals, 8g fat, 15g carbs, 39g protein

meal 3
brazil nuts 30g
ON whey 1x
Meal totals: 317 cals, 21g fat, 7g carbs, 28g protein

meal 4
Isopure whey post workout:
Meal total: 80 cals, 20g protein

WORKOUT:
(from memory didn't take notebook to the gym as i should have)
Upright row:
15x20
10x22.5
10x25
Tricep Extensions:
15x20
10x25
Arnolds:
10x15
Lateral raises:
10x10
10x15
Abs crunches on decline:
20x
20x

meal 5
chicken breast 90g~ (at restaurant - * cook made it on olive oil though i wanted grilled which to me means no oil - PLAINNNNN!! this included the broccoli - was swimming in olive oil... oh well ate anyways considered it cheat meal).
broccoli 80g~
olive oil 1.5 tablespoon~
grapes 12g (once i got home)
l-glut 2x
creatine 4x
Meal totals: 321 cals, 23g fat, 6g carbs, 23g protein

meal 6
cottage cheese 54g
blueberries 32g
protein isopure
chicken breast 20g (some from restaurant that i took home so i could weigh the stuff lol)
Meal totals: 167 cals, 1g fat, 6g carbs, 32g protein

meal 7
ON whey 1.5x
bluberries 6 oz or so ~ ** now i was up late until about 4:30 which is about 2.5 hrs past my reg bed time so hence the extra snacking on the blueberries got so hungry and my appetite for sugar went up so i indulged!! **
Meal totals: 275 cals, 2g fat, 29g carbs, 37g protein

12/17 TOTALS:
1,525 estimated cals, 57g estimated fats, 80g estimated carbs, 180g estimated protein
I think my #s were close maybe a bit high as i tried to high ball on the restaurant meal...
32% FAT/19% CARBS/47% PROTEIN

Not bad for somewhat of a cheat day.... I guess?

 

[amore]

12/18 SUN

meal 1
9 am
creatine 2x
l-glut 2x
grapes 54g
blueberries 92g
green tea 2 cups

HIIT 6 min total (3 sprints - stepper machine)

Meal totals: 93 cals, 1g fat, 23g carbs, 1g protein

meal 2 right post HIIT
peanut butter 2 teaspoons
ON whey
creatine 1x
l-glut 1x
EFA 3x
multi 1x
glucosamine 3x
Meal totals: 231 cals, 10g fat, 6g carbs, 27g protein

meal 3
3 pm * was so tired as i got up early and went to bed late last night so i went back to sleep for about 3-4 hrs*
chicken breast (remaining from restaurant) 54g
olive oil 1 tablespoon
broccoli 82g
grapes 64g
peanut butter 2 teaspoons
ON Whey 1x
Meal totals: 440 cals, 23g fat, 21g carbs, 42g protein

meal 4
4:30 pm
Advant Edge caffeine protein to wake me up a bit (day was all screwed up from sleeping being off)
Meal totals: 110 cals, 3g fat, 3g carbs, 15g protein

meal 5
7 pm
chicken with garlic 150g (home made) w/ 1 tablesoon olive oil
broccoli 102g
kiwi 92g
creatine 2x
l-glut 1x
Meal totals: 275 cals, 18g fat, 19g carbs, 39g protein

WORKOUT:
8:15 pm
Squats - pretty much full squats - i've had problems w/ lower squats w/ high weight b4 so i'm retraining my muscles to squat lower...:
10x55
9x70
Lunges:
10xbody weight
10xbody weight +5 total
Deadlifts:
10x45
10x45
Calf raises (standing)
20x holding 25lb plate

meal 6
9:30 pm
isopure protein
red potato 30g
blueberries 40g w/ cinnamon
creatine 3x
l-glut 1x
Meal totals: 174 cals, 0g fat, 12g carbs, 31g protein

12/18 TOTALS:
1,424 cals, 55g fat, 83g carbs, 155g protein
34% fat, 21% carbs, 43% protein

No good... Protein should have been higher and carbs lower. Seems like I'm starting to like fruit too much - need to cut that fruit eating out. I cut out the honey successfully LOL!! ;-) I think I felt cheated on my cheat day yesterday. I still ate very clean!! Didn't feel like cheating and so I wanted to be bad and eat sugar today. Sleeping less didn't help either I guess. Oh well, at least I did not eat a few pizzas or something!! ;-))

 

[scorpiogirl]

Olive Oil is a good fat that you want in your diet. It does, however, have very high calories. So your lunch with the chicken and broccoli wasn't all that bad, just probably high calorie because of the oil.

 

[amore]

Olive Oil is a good fat that you want in your diet. It does, however, have very high calories. So your lunch with the chicken and broccoli wasn't all that bad, just probably high calorie because of the oil.

Yea I guess you are right. But that's one way for me to incorporate some cals without all the bulk so that i can fit all the cals into one day ;-)))

here's a new pic attached... new shirt from poland ;-)) Dad bought it for me on his trip there! AND he DID NOT SEND THE COOKIES!! YES! As I would have a hard time not eating them all!!!!

 

[amore]

12/19 MON

meal 1
brazil nuts 16g
blueberries 46g

HIIT training 4 min total

kiwi 52g
creatine 2x
l-glut 1x
ON whey 1 scoop
Meal totals: 286 cals, 12g fat, 19g carbs, 27g protein

meal 2
brazil nuts 12g
chicken breast 142g
red potato 64g
Meal totals: 275 cals, 9g fat, 14g carbs, 36g protein

meal 3
6:15 pm
glucorell 1x
sesapure 1x
bread 26g
croutons 12g
romaine lettuce 42g
spinach 10g
vinaigrette 1 teaspoon
feta 18g
grapes 26g
hommus 1 oz
t-rex (thermorexin) 1x

WORKOUT:

squats 10x95
leg extensions 10x100
leg curls 10x85
dumbbell pullovers 10x20 lb dumbbell
lateral raises 15x10 lb dumbbells
upright row 10x22.5 lb dumbbells
seated row 10x85
bench press 12x20 lb dumbells
curls 9x20 lb dumbells
tricep extensions 10x27.5 lb dumbell
weighted pullups 12x115 lb offset
weighted dips 9x100 lb offset
calf raises 30x75 (need to raise the weight last time)
abs crunches 25x using weird ab machine w/ 5 lb weight

Meal totals prior to workout:
263 cals, 9g fat, 36g carbs, 10g protein

meal 4
7 pm during workout
isopure
Meal totals: 80 cals, 20g protein

meal 5
post workout
isopure
blueberries 40g
brazil nuts 16g
multi vit 1x
creatine 4x
glucorell 1x
sesapure 1x
7:30 pm
Meal totals: 214 cals, 11g fat, 8g carbs, 23g protein

meal 6
ON whey 2 scoops
cottage cheese 58g w/ cinnamon and 14g blueberries
Meal totals: 301 cals, 3g fat, 10g carbs, 56g protein

12/19 TOTALS:
1,419 cals, 45g fat, 87g carbs, 172g protein
27% fat/23% carbs/48% protein
1,318 mg sodium

Pretty good day in terms of training - we'll see how i feel tomorrow.

New training program will include the exercises I did above plus maybe adding lunges - 1 set of 8-10 reps max - with lots of effort - to failure if possible. I work out alone though and well that's hard sometimes to go to failure... don't want to drop weights on someone's feet or myself..... so i try my best... Will train 3x/week w/ weights this way to allow adequate recovery. HIIT will be done 3-4x/week starting tomorrow at a much bigger effort than the so far max of 8 minutes (4 min of sprints on stepper machine). treadmill should get fixed within a week (part still not in, so that should help!!)...

 

[amore]

Oh I have a question... How does a person get vascularity?? The veins popping out? Very low BF?? Or some special diet?

 

[iceprincess]

I noticed that you take creatine. What type do you take? Are you liking it? Do you notice a difference? How much do you take per day? I am always curious about the opinion of woman on it. I just started taking it yesterday so I am very excited to find out if I will have a noticable difference in my workouts this week!

Sorry for all the questions...curious minds want to know!

 

[buffalogal]

Oh I have a question... How does a person get vascularity?? The veins popping out? Very low BF?? Or some special diet?

Hopefully one of the other girls will answer this, as I'm curious myself. I don't think it has too much to do with low BF. My body fat is only at 18%, and my veins just naturally pop out, even when I was at 25% they stuck out like a sore thumb. Maybe just genetics??

Great job on the log. You're pic looks great!

 

[amore]

I noticed that you take creatine. What type do you take? Are you liking it? Do you notice a difference? How much do you take per day? I am always curious about the opinion of woman on it. I just started taking it yesterday so I am very excited to find out if I will have a noticable difference in my workouts this week!

Sorry for all the questions...curious minds want to know!

Hi iceprincess,

I take creatine in a pill form as I hate the taste of it by itself in just water. I'm very picky about tastes... It's from NOW Sports (bought at local vitamin store). 750 mg, 120 caps. 6 capsules=4.5g creatine monohydrate and 10 cals. I take the creatine in the mornings usually w/ some l-glut and then prior and post workout. I split up the doses to get about 6 caps a day. A difference? i think that I feel more of a pump when I'm on creatine. Almost as if my muscles tightened more when I work out. I've heard from a few very good looking people that creatine is just about the only supplement that REALLY works as a lot of supplements are overrated and just don't work. I think I might need a bit of a highter dose though - i think i should have loaded it as per the bottle instructions 1st. I don't get bloating with this one it seems or stomach problem. When I used a powder form creatine about a year ago I would get stomach problems instantly as in diarrea bad! Hated the stuff so that's why I think I developed a negative neuroassociation w/ the taste. It's difficult to measure results this time around though as I've really just started and was taking the stuff all along. See how it works for you - if you like it, keep taking it ;-) Oh one more thing.. in evaluating a certain supplement, you have to look at so many factors. How do you know if your gains are directly associated with that supplement intake for instance? It could be just diet or workout that you used that's giving your the results. May not be the supplement that makes the result. So you would have to make a scientific study to keep diet, etc. all the same to test if it's really the supplement doing the work. My training and diet has ranged some so I'm not a good test subject. But that's why the studies on creatine exist... And why they say that creatine helps convert ADP back to ATP providing greater amounts of ATP for energy, hence increasing short term endurance and strength. ;-)

 

[scorpiogirl]

WORKOUT:

squats 10x95
leg extensions 10x100
leg curls 10x85
dumbbell pullovers 10x20 lb dumbbell
lateral raises 15x10 lb dumbbells
upright row 10x22.5 lb dumbbells
seated row 10x85
bench press 12x20 lb dumbells
curls 9x20 lb dumbells
tricep extensions 10x27.5 lb dumbell
weighted pullups 12x115 lb offset
weighted dips 9x100 lb offset
calf raises 30x75 (need to raise the weight last time)
abs crunches 25x using weird ab machine w/ 5 lb weight

Did you just do one set of all this stuff?

 

[amore]

Did you just do one set of all this stuff?

YEP... ;-)) I feel it today though. Did all of them almost to failure w/ weight that was heavy for me. Good bad???

 

[amore]

http://www.bodybuilding.com/fun/hitworkout.htm

workout is based on the above. Also based on a lot of study i've done on the Hypertrophy specific training that byan hancock wrote about (thinkmuscle.com). It's worked for me in the past ;-)

 

[scorpiogirl]

Good bad???

Well, if it works for you.......

If you see results from it - go for it. If you don't.....change it up. You MUST go to failure with this though. Do you have the mental ability to do that at this point since you've just started? I'm not saying that to make you feel bad....but most people, when they just start up for the first time...or again...need to really get into it mentally before something like this. JMO

As I said before....if it works for you.......

 

[amore]

Well, if it works for you.......

If you see results from it - go for it. If you don't.....change it up. You MUST go to failure with this though. Do you have the mental ability to do that at this point since you've just started? I'm not saying that to make you feel bad....but most people, when they just start up for the first time...or again...need to really get into it mentally before something like this. JMO

As I said before....if it works for you.......

Girl, I've got the focus!! Big time! Def going to failure!! Might pick up some gym guy or girl to help me though (partner for training) as it's a bit difficult by myself sometimes (hate dropping weights). Failure for def!! Will let everyone know of the progress ;-)) My biceps feel great today, tris too! And back feels good!! Legs will need toucher effort tomorrow as I don't feel them that much. ;-)))) I LOVE FITNESS!!

 

[iceprincess]

Hi iceprincess,

I take creatine in a pill form as I hate the taste of it by itself in just water. I'm very picky about tastes... It's from NOW Sports (bought at local vitamin store). 750 mg, 120 caps. 6 capsules=4.5g creatine monohydrate and 10 cals. I take the creatine in the mornings usually w/ some l-glut and then prior and post workout. I split up the doses to get about 6 caps a day. A difference? i think that I feel more of a pump when I'm on creatine. Almost as if my muscles tightened more when I work out. I've heard from a few very good looking people that creatine is just about the only supplement that REALLY works as a lot of supplements are overrated and just don't work. I think I might need a bit of a highter dose though - i think i should have loaded it as per the bottle instructions 1st. I don't get bloating with this one it seems or stomach problem. When I used a powder form creatine about a year ago I would get stomach problems instantly as in diarrea bad! Hated the stuff so that's why I think I developed a negative neuroassociation w/ the taste. It's difficult to measure results this time around though as I've really just started and was taking the stuff all along. See how it works for you - if you like it, keep taking it ;-) Oh one more thing.. in evaluating a certain supplement, you have to look at so many factors. How do you know if your gains are directly associated with that supplement intake for instance? It could be just diet or workout that you used that's giving your the results. May not be the supplement that makes the result. So you would have to make a scientific study to keep diet, etc. all the same to test if it's really the supplement doing the work. My training and diet has ranged some so I'm not a good test subject. But that's why the studies on creatine exist... And why they say that creatine helps convert ADP back to ATP providing greater amounts of ATP for energy, hence increasing short term endurance and strength. ;-)

Thank you so much for the information amore!! I have been taking the powder form (monohydrate) for about 3 days now and haven't seen any negative responses YET. I go lift tomorrow so I am hoping to have a better gage as to the effectiveness of it and then be able to decide if I need to increase my dosage or not...Again thanks!!

I went and checked out the workout that you are currently doing and wow, that has to be tough, going to failure without a workout partner or someone to encourage and push ya. You seem very motivated and determined so best of luck to you - you can do IT!!! I will be curious to find out your results and your thoughts about the program!!

 

[amore]

Thank you so much for the information amore!! I have been taking the powder form (monohydrate) for about 3 days now and haven't seen any negative responses YET. I go lift tomorrow so I am hoping to have a better gage as to the effectiveness of it and then be able to decide if I need to increase my dosage or not...Again thanks!!

I went and checked out the workout that you are currently doing and wow, that has to be tough, going to failure without a workout partner or someone to encourage and push ya. You seem very motivated and determined so best of luck to you - you can do IT!!! I will be curious to find out your results and your thoughts about the program!!

Absolutely iceprincess, I will be sure to report back my progress. And there will be progress I assure you. See, I think that's in all in the mind. If you believe you'll have the results, you'll have them. If you talk yourself into believing that A=>B, your mind after a while will stop questioning/debating you and it will give you B. It won't know anything else. Perhaps your mind will play some tricks like not responding as much to stress and hence helping you to have higher growth hormone levels or helping you w/ cortisol levels so that you can put on muscle better. Subconsiously you'll get the result you want. Just a theory... ;-))

 

[amore]

I've been watching Million $ Baby and saw how the main character goes running on the beach every day at sunrise. That's what I am going to do from now on. It's 3 am and I am not going to bed until 6 pm today (technically today, LOL). Skipping a night of sleep and reconditioning my body to be up at 6 am instead of 12 noon like I get up now. Being up in the mornings will have business benefits too- need to be up earlier-->more business to do when the rest of the country is doing business (like when the bankers do biz... bankers which i take loans for to get real estate).

So here's the plan:
6 am MEAL 1
6:30 am leave to go to the beach for run
6:30-7:30 running on the beach
7:30-8:30 am Rest/food
8 am MEAL 2
8:30-9:30 cook for the day
9:45 am MEAL 3 prior to workout
10-11 GYM training to failure - my 1 set routine
11-12 noon meet with a banker and get 1 million $
12 noon MEAL 4
12-1 watch TV - bunch of movies I rented
1-2 pm accounting/financials like make payments on bills due
2 pm MEAL 5
2-4 pm clean the house/organize
4 pm MEAL 6
4-6 TV-watch more movies or in the event I get sick of movies, learn Sarbanes-Oxley (accounting compliance laws)
5:30 pm MEAL 7
6 pm-6 am sleep
6 am-8:30 am get up and train again 12/22/05

;-))

 

[amore]

12/20 TUE

meal 1
grapes 78g
peanut butter 2 teaspoons
glucorell 1x
sesapure 1x
creatine 4x
l-glut 2x
EFA 3x
glucosamine 2x
green tea extract 3x
ON whey 1.5 scoops
Meal totals: 348 cals, 11g fat, 21g carbs, 40g protein

meal 2
brazil nuts 16g
Isopure protein 5 oz
Meal totals: 145 cals, 11g fat, 2g carbs, 12g protein

meal 3
brazil nuts 16g
isopure protein 10 oz
Meal totals: 185 cals 11g fat, 2g cabrs, 22g protein

meal 4
glucorell 1x
sardines 50g
bread (flax/sunflower) 42g - large slice
hommus 1.25 oz
sesapure 1x
creatine 3x
l-glut 1x
On whey 1 scoop
Meal totals: 419 cals, 13g fat, 35g carbs, 43g protein

meal 5
advant edge protein, cafe caramel
Meal totals: 110 cals, 3g fat, 3g carbs, 15g protein

meal 6
glucorell R 1x
isopure protein 10 oz
cottage cheese w/ pineapple and cinnamon 130g
Meal totals: 208 cals, 2g fat, 16g carbs, 33g protein

12/20 TOTALS:
1,415 cals, 50g fat, 79g carbs, 165g protein
31% fat, 20% carbs, 46% protein
1,322 mg sodium

 

[amore]

Wow I'm tired. It's 10:45.Trained cardio 45 min this morning. Going to sleep for a while. Met a cool trainer (seemingly) at the gym and some of my form is off so I might hire him. Trying to change my sleeping habits radically may not have been the best idea per the trainer and per what I'm feeling right now (was wired at 6:30 am, but now, well that's another story). Got some training done w/ weights in the gym... Well nap time 4 me ;-))

 

[scorpiogirl]

How 'bout I trade you running on the beach for running in 1 foot of snow!!!! lol

Good luck with getting up earlier and keep us up to date on your progress

 

[amore]

Thanks sc. ;-) Yes, the day was a bit tough as far as being tired. But much better now. Took a nap and tomorrow I should be up earlier than normal ;-) Will take it a bit easy w/ training and nutrition this week though to help my body w/ the change ;-))

 

[amore]

12/21 WED

** did not sleep at all today (last night) as I'm trying to radically change my sleeping habits hence the high cals today... also trained cardio more intensely than normally **

meal 1a/b
4 am
10g brazil nuts
50g grapes
6 am
glucorell
sesapure
thermor
oats
honey
grapes
ON whey
peanut butter
multi vit
l-glut
glucosamine
green tea extract
taurine
EFA
Meal totals: 468 cals, 16g fat, 51g carbs, 32g protein

CARDIO: running/walking on the beach from 6:50 am --> 7:35 am (45 min)

meal 2
8 am
advant edge protein
brazil nuts
Meal totals: 307 cals, 23g fat, 7g carbs, 19g protein

SHORT WEIGHT LIFTING WORKOUT at gym:

Leg extensions 10x115
Leg curls 12x100
Weighted Pullups 7x100 (offset weight)
Weighted Dips 15x100 (offset weight)
Calf raises 20x90

meal 3
4 pm
grapes
kiwi
cottage cheese w/ cinnamon
bread
peanut butter
sardines
glucorell 1x
whey protein
Meal totals: 483 cals, 15g fat, 46g carbs, 45g protein

meal 5
blueberries
ON whey
romaine lettuce
croutons
glucorell 1x
sesapure 1x
chicken breast
feta cheese
vinagrette
Meal totals: 419 cals, 11g fat, 27g carbs, 53g protein

meal 6
polish alcohol candy (2 candies = 16g)
Meal totals: 80 cals, 4g fat, 9g carbs, 1g protein

12/21 TOTALS
1,776 cals, 69g fat, 139g carbs, 155g protein
34% fat, 29% carbs, 35% protein
1,671 mg sodium

I think this is ok considering the effort I made to stay up all night and then go running in the morning... Took an afternoon nap and am off to bed in 1/2 hr (11 pm or so) so I can be up at 6 am. ;-)

 

[iceprincess]

12/21 WED
meal 2
8 am
advant edge protein
brazil nuts
Meal totals: 307 cals, 23g fat, 7g carbs, 19g protein

meal 3
4 pm
grapes
kiwi
cottage cheese w/ cinnamon
bread
peanut butter
sardines
glucorell 1x
whey protein
Meal totals: 483 cals, 15g fat, 46g carbs, 45g protein

Why did you have an 8 hour gap between meal 2 & 3? You know better then that girl!!

Good luck with rearranging your schedule! Running on the beach sounds WONDERFUL

 

[amore]

Why did you have an 8 hour gap between meal 2 & 3? You know better then that girl!!

Good luck with rearranging your schedule! Running on the beach sounds WONDERFUL

Hey iceprincess,

The gab is because I went to sleep I was EXAUSTED!! Could barely function type of exhausted so I figured that I would get some rest ;-) I woke up this morning at 9 though and am very awake. Could have gotten up even earlier but I slept a bit long as I had figured that i have a busy day that will require all kinds of concentration and energy. ;-) So my strategy worked a bit so far ;-)) Better than being up at 1 pm, LOL (4 hrs difference).

;-) Thank you for all the good luck words. ;-) i might need the luck with some of the things I am trying to pull off! ! ;-)

 

[iceprincess]

Hey iceprincess,

The gab is because I went to sleep I was EXAUSTED!! Could barely function type of exhausted so I figured that I would get some rest ;-) I woke up this morning at 9 though and am very awake. Could have gotten up even earlier but I slept a bit long as I had figured that i have a busy day that will require all kinds of concentration and energy. ;-) So my strategy worked a bit so far ;-)) Better than being up at 1 pm, LOL (4 hrs difference).

;-) Thank you for all the good luck words. ;-) i might need the luck with some of the things I am trying to pull off! ! ;-)

Ok...we will let it slip this time!!

You are so welcome, and keep up the good work!! You don't need luck...you have what it takes - just believe in your self and believe that and you can do whatever you put your mind to and you will accomplish your goals.

 

[amore]

Hello everyone!

I just hired a new trainer!! YES! The guy's name is Vince Capuano and he's big on core training. Wow, he trained me at the house yesterday (w/ all my assembled equipment including the treadmill that I MYSELF fixed/reinstalled console) and wow! What a workout. I never knew I had those muscles!! And this morning I went running on the beach again (sleeping sched is finally corrected!). The Vince had me doing ALMOST puke evoking cardio at levels that for me were pretty * tough. ;-)) I like the additional motivation and am finally learning the correct forms for my workouts. Turns out that I've been squatting wrong, walking wrong, etc. So that's why my knees hurt. Now I'm relearning it all, and it's nice. Vince has me bulking for a while (about 8 wks) before we cut for 2, per him. Core training 2 weeks, then 6 wks of weights/ building muscle. he wants me eating about 55% carbs (so high!), 35% protein and about 10% fats. That's a hard diet to put together -- from planning it thus far. He had me buy some muscle milk as well which I am using little of w/ my oatmeals. I see though why he wants me on 55% carbs after training w/ him. At 50g a day, I'd collapse a million times! I've got a good feeling about my training w/ him. Guy looks great. He's competed at Ft Myers NPC event and got 2nd place not too long ago (saw his trophy). Seems to know a lot of good info. Since uping my cals to about 1700-1900 cals/day - last 2 days, I have already noticed a change in my metabolism (up up up). I think I was eating too much proteit and wasn't digesting it very well. My abs hurt today from the core training yesterday and well I've never felt them hurt this bad! ;-))

I'll be posting my nutrition and training later today probably. So excited!! Feels good to have the energy from 200g carbs!! WOW!!

Oh, and I think I want to go out and buy a Ninja motorcycle!! ;-)) As a reward for myself after I look like Michelle Flake in a few months!! ;-))

 

[amore]

ok.. here's the nutrition from the last few days:

12/22 Thur

meal 1
9 am
glucorell
thermor
pb
kiwi
cottage cheese
Totals: 219 cals, 9g fat, 24g carbs, 13g protein

meal 2
noon
chicken breast
cottage cheese
brazil nuts
ON Whey
Totals: 297 cals, 10g fat, 12g carbs, 41g protein

meal 3
3 pm
Greens plus energy bar
muscle milk
creatine
WALK ON BEACH 1 mile
Totals: 510 cals, 23g fat, 30g carbs, 44g protein

meal 4
6:15 pm
chicken breast
potato
brazil nuts
croutons
romaine lettuce
feta
cinaigrette
grapefruit
sesapure
glucosamine
EFA
multi vit
totals: 449 cals, 19g fat, 38g carbs, 33g protein

meal 5
7:30 pm
greens plus energy bar

meal 6
croutons
chicken breast
cottage cheese
kiwi
Totals: 263 cals, 5g fat, 19g carbs, 38g protein

12/22 TOTALS:
1,900 cals, 71g fat, 141g carbs, 181g protein
33% fat/27% carbs/38% protein

Also trained muscles w/ trainer today - CORE WORKOUT

12/23 FRIDAY

6 am
oats
muscle milk
bread
jam
whey ON
multi vit
EFA
sesapure
l-glut
glucosamine
BEACH WALK/RUN
Totals: 544 cals, 16g fat, 56g carbs, 47g protein

meal 2
8 am
isopure whey
coffee
milk
Totals: 79 cals, 3g carbs, 17g protein

CARDIO at GYM w/ trainer -- gut wrenching type

meal 3
isopure
oats
muslce milk
kiwi
creatine
glucosamine
bread
jam
TOTALS: 418 cals, 6g fat, 62g carbs, 33g protein

meal 4
grapes
isopure
3 pm
Totals: 213 cals, 13g carbs, 40g protein

meal 5
5:45 pm
cottage cheese
blueberries
bread
sardines
bread and jam
ON whey
Totals: 430 cals, 13g fat, 49g carbs, 36g protein

meal 6
7:30 pm
chocolate - a treat
creatine
green tea extrct
glucosamine
sesapure
chicken breast
Totals: 198 cals, 11g fat, 22g carbs, 6g protein

12/23 TOTALS:
1,883 cals, 47g fat, 204g carbs, 179g protein
22% fat, 40% carbs, 38% protein


12/24 SAT
REST DAY from workout

meal 1
oats
muscle milk
bread and jam
blueberries
sesapure
multi vit
EFA
creatine
green tea extract
glucosamine
l-glut
9 am
Totals: 362 cals, 11g fat, 54g carbs, 15g protein

meal 2
oats
muscle milk
brazil nuts
jam
bread
chicken breast
polish candy (2=16g)
1:30 pm
Totals: 489 cals, 16g fat, 60g carbs, 32g protein

meal 3
grapes
apple
isopure whey protein
Totals: 216 cals, 1g fat, 35g carbs, 21g protein

meal 4
bread
jam
Totals: 211 cals, 2g fat, 51g carbs, 5g protein

meal 5
broccoli
chicken breast
blueberries
muscle milk
oats
grapes
Totals: 329 cals, 10g fat, 30g carbs, 33g protein

meal 6
ON whey
cottage cheese
Totals: 173 cals, 2g fat, 5g carbs, 32g protein

12/24 TOTALS:
1,779 cals, 41g fat, 235g carbs, 138g protein
21% fat, 48% carbs, 31% protein


12/25 SUNDAY - XMAS
meal 1
grapes
oats
muscle milk
bread
jam
multi vit
creatine
sesapure
green tea extract
glucosamine
l-glut
EFA
7:15 am
Then WALK ON BEACH - 1 hr or so
Totals: 487 cals, 13g fat, 77g carbs, 21g protein

meal 2
apple
isopure protein
milk
coffee
10 am
Totals: 195 cals, 26g carbs, 23g protein

meal 3
11 am
milk
coffee
muscle milk
ON whey
2 marshmellows and cookie
Totals: 236 cals, 5g fat, 25g carbs, 23g protein

meal 4
cookie and marshmellow
coffee
muscle milk
broccoli
cottage cheese
1 pm
Totals: 212 cals, 7g fat, 21g carbs, 17g protein

meal 5
coffee
muscle milk
cookie and marshmellow
lasagna
3:30 pm
Totals: 462 cals, 15g fat, 52g carbs, 29g protein

meal 6
ON Whey
milk
coffee
grapes
1 marshmellow
6:15 pm
Totals: 280 cals, 2g fat, 22g carbs, 43g protein

meal 7
Isopure protein whey
broccoli
9 pm
Totals: 77 cals, 2g fat, 3g carbs, 14g protein

Some abs work today, bicep curls, shoulder work (light) and night cardio on stepper machine at 7 pm

12/25 TOTALS:
1,950 cals, 44g fat, 226g carbs, 169g protein
20% fat, 43% carbs, 34% protein

I'm feeling strong and very energetic. I did not think that I would be getting up at 6 am much, but surprisingly this is becoming more and more common. Almost every day I go walking/jogging on the beach 1st thing in the morning just as the sun comes up. Plan on continuing it. Can't really run too much on the beach though as I have some knee problems and my trainer wants me taking it easy. He rather I do the precor machine/elipticals etc at the gym at a much higher intensity. Beach walks are more for fun and to get some fresh air pumping into me in the mornings. I'm happy that I am now eating regularly w/o needing to remind myself to eat - it's automatic - I get hungry every few hrs. Higher carbs and well overall this diet change has me gaining some water weight back though again, which is not good, but oh well. i think my muscles are getting bigger though just from looking in the mirror, especially in my arms/shoulders and legs. Will be training w/ weights 3x/week w/ the trainer and cardio every other day, 4 days a week. Will try to walk on the beach in the mornings too. Last few days I was a bit devilish in eating a bit more than maybe I should as far as cals go. I'm trying to keep it around 1700 cals a day and well I went above. My excuse was that it's xmas time and I'm still eating pretty clean in comparison to many Americans so I do not feel that guilty. I have also been working on my posture - keeping my back straight, butt more forward and abs tighter. This morning I woke up w/ some back pain b/c of it I think. Lats hurt too for this reason. I have been focusing also on walking better - with better posture and without 'bouncing' as much - so only my legs do the work. Also stairs - I've been practicing stepping up so that my knees don't go over my feet like they usually do - it's a perfect squat I'm practicing w/ this, LOL. So overall my bod hurts even though I have not been liftng heavy. Tried to take it easy this weekend as I know this week will be very intensive w/ training in the gym!! And I am starting my classes for the motorcycle license tomorrow ;-) Will buy the ninja this week (a small one only for now - it will still be FAST though).

Any ideas about this new bulking diet I'm on?? I know that I need to get rid of the bad carbs that I am eating like the cookies and dairy. Need to def eat a LOT more veggies! And more protein from fish and meat - I know that already but I just don't care for cooking so I lag behind a bit on this here and there... I'm feeling pretty good though about this diet -- AS long as the training is VERY intense - only way I'll use up those carbs and look normal not fat soon ;-)

-A-

 

[amore]

Ah ... Just had a nutritional break down and ate a few cookies! * . I knew I should not have bought those damn cookies!!

scratch the above post w/ 1950 cals. New totals are 2,481 cals 23% fat/47% carbs/28% protein. AND i feel gross. Stuffed. Never again! Cookies are the devil!! I threw out the remains. Also threw out the few candies I had left and the marshmellows! GONE!

 

[scorpiogirl]

Oh, Girl....let me tell ya'!!!!! lol My daughter made some Nestle Toll House Chocolate Chunk cookies the other night. I ate about 8 of them before taking - AND LEAVING them at my grandmother's house for the holilday dinner. I had a sugar fix I just couldn't resist! lol

Not to worry - just don't buy them again! lol

 

[caligirl]

Hi Amore!
good to see your trainer has helped you so much! I have some unsolicited advice for you. Ask him for a copy ( if he has not already offered it to you) of your initial fitness assessment, that should have been performed by him and a copy of each training log including exercises, sets, reps written clearly so you can understand them in the future. (can be done weekly). Tell him you need these for your own personal records. You can refer to them in the future if you fall off the wagon. Additionally it is good to have the assessment for comparitives in your future!

 

[amore]

2/4/06

Hello Ladies! It has been several weeks since my postings... I have been training with Vince, my new found personal trainer as of about 5 weeks ago. I've trained with him for this time 2 x per week (lower body one day, upper body other day). Over the last 3 weeks or so I have also started cardio on the days I don't lift and as of this past week I have started weight lifting 3x/week.

The results: I am definitely stronger. Weight is at 151 lbs (went up to 156.6 at highest and now it's dropping). Water gain is going down slowly especially WHEN I remember to drink the water! The diet has been -- NOT calculated. I have been eating very clean though and have not had much craving at all over the last 3 weeks or so for things like pizza or cookies. Actually I have not had this craving at ALL for the last 3 weeks or so. I eat plenty of carbs from mostly fruits, muscle milk (which I am starting to wind down on and eat more real foods rather than mmilk). What else.. My form is so much better now and the workouts are to failure almost every time thanks to Vince being able to spot me and give me a bit of extra help when lifting up a heavy amount of weight. For cardio I do at least 20 minutes of training at my target heart rate (120-155 or) keeping it at mostly about 140 bpm. And I do the cardio training on the beach: Good pace walking with a heavy backpack of now up to 24.5 lbs (last night). Started with a backpack of not much more than 10 lbs and that was hard. Last night it was 24.5 and it was a breeze. For squats at the beginning I couldn’t squat in the perfect form at all (knees were going forward and I was not coming down enough). Now I am at about 125 lbs of weight on me for the squats. For bench press I started at not much weight at all and now I am lifting about 105 lbs with SOME help from Vince. My tummy looks smaller and is a lot less bloated than it was. .. Overall I am a lot less bloated than I was. For supplements I am taking Vaso XP 6 caps per day and a multi … And also glucosamine on occasion.

So I am seeing results in strength… The look in the mirror is a little bit better (arms and posture mostly from training shoulders and back). The only thing I am wondering about is my diet.

Vince insists I eat about 2000 cals a day and well I think I am. He does not recommend I count cals and he believed in just listening to my body for what it needs for nutrition. I have been doing that and I feel good. Vince has me bulking so I get why I need the extra food. Also in order to be able to take the tough training he puts me through w/o collapsing I def need the carbs and cals. But doesn’t that all go completely against what I’ve been told on here?... To count cals?

Also, I’m not sure if Vince knows what it will take for me to get trained and ready for competition one day. He trained one guy for competition, but no women. We women have very different bodies than men do and well I am thinking about switching to a female trainer.. But I’m not sure as I like training with Vince…

Any advice would be very appreciated ;-)

 

[scorpiogirl]

Hey Amore! Great to see you back. Sounds like Vince has you lifting some heavy weight - AWESOME! Well, if he's saying you should be eating 2000 calories a day - but don't count them[/b].....that doesn't make much sense to me.

What we do here is log everything and gage the progress according to our log. We can then go back and see what WAS or WASN'T working for us. It's just a way to keep it all under control and KNOW why something is or isn't working. Don't stop logging on paper OR in fitday. It's going to help you in the long run!

Don't stay away so long, stranger!

 

[caligirl]

Was wondering where you were..
nice to see you are making progress...
A note about your trainer: Keep in mind you are PAYING for a service, it's not a friendship, it's business. You need to feel like your money is well spent, so, if you feel as though you are unsure about him, tell him, be honest with him. Is he aware of your intention to compete?
There is absolutley nothing wrong with shopping for a Figure experienced trainer, after all, it's what you want right? Vince will be able to get you so far, then lets hope he has the balls to tell you when it's time to move on to someone else that can continue, as in a "specialist". ( geez do I sound like a bitch today....?)
There are PLENTY of trainers out there who "say" they can get you where you want to go.... problem is, most are money motivated, they get you dependant upon them, etc... I could go on and on... there are a million "jack of all" Master of none" trainers out there, they can or SHOULD be able to do a general job of improving overall fitness and health and some may even be able to get you ripped and bigger.
You need a trainer that actually specializes in Figure AND contest prep. Contest prep is huge!!
As a trainer myself, I know when to say no... I have my speciality, it's functional athletes. I would never train an ACTUAL BB/Figure/Fitness competitor up to the competition, because I don't have experience with the prep part... I refer them to someone else that can take over, usually at the 8-10 weeks out point in their training.
If you are serious about your goal, you need to be logging what you eat everyday. I could see 2000 cals, but you need to log them, and make sure you dont go over or under... you need a gague.

 

[amore]

caligirl,

Thanks so much for the reply. You are right about the cals I think.. I need to know what I eat and there's no better way than w/ counting (no other way to know)!!

I am going to start counting cals and still train w/ Vince for another month or so. If I don't see enough of a difference at that point, I'll find someone new to train me ;-)

 

[amore]

Here are some pics... How bad are they? LOL

Have been trying to put on muscle/gain strength ;-)

 

[amore]

Hi Girls,

I have starting cutting over the last 3 days:

1500-1600 cals a day from about 2000 +/- as I was not coutning for about 5 weeks.

I don't think I will be posting the diet as I think I've got that down pretty well...

But, I am wondering about cardio: How often and how much?
Also about heart rate:
My heart rate, resting when I'm almost asleep or just after waking is lowest at 58 beats per minute. When I am just sitting around it ranges from about 65 to 75 depending on my thinking level I think (as when I am busy working and stressed it's up somewhat). Yesterday when working out cardio though (which I have never done much of until well now....) my heart rate is at as much as 175 bpm. Is that too high/dangerous? I don't even have to run or go too fast to get my heart rate up to this. About 5 minutes of moderate effort runnin will get me there ;-( I guess that my cardio health isn't the best? How do I make it better? More cardio, right??

Any advice would be very appreciate re heart rate ;-)

 

[scorpiogirl]

I'm just now seeing your pics for the first time. Guess I missed that post somehow. Looks to me like you are above 23%, but it's hard to tell in pics, especially when you always have long pants on. Gaging this on my pics at 23% (although body types differ, so give or take a % or 2 either way).

You haven't been trying to gain muscle all that long. Are you sure you want to cut already?

I know you've already asked about cardio a couple of times. You might want to go back thru your log or other posts and check it out.

 

[amore]

Hi Ladies!

I have been eating btw 1500 and 1600 cals a day. But yesterday I ate 2217 cals. This was because I went dancing at a local dance club and was up all hours of the night so I needed some extra meals (trained w/ weights at gym and then cardio from dancing for hours).

I am starting to notice some shape in my shoulders, abs and legs. I've been a good girl, doing cardio regularly. I've kept as stress free with work as possibly possible and have been eating clean.

I am debating whether to start taking creatine again. I do not want the extra water gain and am not sure if it will make a difference when cutting. Any ideas?

 

[amore]

I have been increasingly doing cardio and I notice that usually after a good workout I get this cold sweat especially around my stomach and back. Is that a good thing? What does this mean??

 

[amore]

??