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Bluebird's Flight to Fancy Schmancy
- Thread starter BlueBird
- Start date
- Status
April 14th
AM Cardio- 3 mile jog on trail
M1-1 tb Flax seed
1 tb olive/soy oil
1 cup Oatmeal
M2-4 rice cakes
1 can tuna
4 ounces strawberry/banana/pineapple smoothie
M3-Protein Shake
1 tb Flax seed
M4- 8 Ounces Tilapia
1 med sweet potato
10 baby carrots
6 celery pieces
M5-Protein Shake
5 cups of green tea
80 ounces water
Total cals-1326
Protein-37%
Carb-35%
Fat-28%
PM Wts
Legs
Stiff deads 10/10/6 105#
Squats (to grass) 10/10/10 50#
Ext 10/10/10 75
Curls 10/10/6 55/55/75
Press 20/20/10 105
Calve raise 10/10/10 105
abs
crunches 3@20
rev 3@20
row machine ab blaster 20/20/15
AM Cardio- 3 mile jog on trail
M1-1 tb Flax seed
1 tb olive/soy oil
1 cup Oatmeal
M2-4 rice cakes
1 can tuna
4 ounces strawberry/banana/pineapple smoothie
M3-Protein Shake
1 tb Flax seed
M4- 8 Ounces Tilapia
1 med sweet potato
10 baby carrots
6 celery pieces
M5-Protein Shake
5 cups of green tea
80 ounces water
Total cals-1326
Protein-37%
Carb-35%
Fat-28%
PM Wts
Legs
Stiff deads 10/10/6 105#
Squats (to grass) 10/10/10 50#
Ext 10/10/10 75
Curls 10/10/6 55/55/75
Press 20/20/10 105
Calve raise 10/10/10 105
abs
crunches 3@20
rev 3@20
row machine ab blaster 20/20/15
April 15
AM Cardio-30 minutes treadmill
M1-1 tb flax seed
1 tb olive/soy oil
1 bowl oatmeal
4 ounces strawberry/banana/pineapple smoothie
M2- 2 rice cakes
1 can tuna
1 cup pineapple
M3-Protein Shake
1 tb flax seed
M3- 6 ounce pork chop
1 serving wild/brown rice
1 cup of corn
M5-Protein Shake
1 tb flax seed
Total cal-1343
protein-35%
carbs-31%
fat-34%
PM WTS
Back
hypers 3@15
pulldown to back 12/12/12 42/42/56
seated rows 10/10/10 75/100/115
chinups 12/12/8
Shoulders
bb press 12/10/9 50/56/60
upright rows 10/10/10 50
side lats 3@12
shoulder shrug 10/10/10 105
AM Cardio-30 minutes treadmill
M1-1 tb flax seed
1 tb olive/soy oil
1 bowl oatmeal
4 ounces strawberry/banana/pineapple smoothie
M2- 2 rice cakes
1 can tuna
1 cup pineapple
M3-Protein Shake
1 tb flax seed
M3- 6 ounce pork chop
1 serving wild/brown rice
1 cup of corn
M5-Protein Shake
1 tb flax seed
Total cal-1343
protein-35%
carbs-31%
fat-34%
PM WTS
Back
hypers 3@15
pulldown to back 12/12/12 42/42/56
seated rows 10/10/10 75/100/115
chinups 12/12/8
Shoulders
bb press 12/10/9 50/56/60
upright rows 10/10/10 50
side lats 3@12
shoulder shrug 10/10/10 105
Tatyana
Elite Mentor
Thought I would share this with you.
My fat loss has not been going as quickly as I or my coach would like, so I have kept a food diary for him.
Looks like I am not eating enough calories either
, and my calories have to go up anyway as I have put on some muscle.
It really does stall the fat loss hun, the numbers on the scale don't really shift, but your body composition will (less fat, more muscle).
My fat loss has not been going as quickly as I or my coach would like, so I have kept a food diary for him.
Looks like I am not eating enough calories either
, and my calories have to go up anyway as I have put on some muscle. It really does stall the fat loss hun, the numbers on the scale don't really shift, but your body composition will (less fat, more muscle).
Tatyana said:
Hey Tatyana!
I just went to the Discovery site calculator. My BMR is: 1323.6 calories. So I guess I am way under. I'll schedule in a 6th meal and see if I can get the needed calories.
I've never had a bf% taken, I'll try to get a caliper at Walmart. Someone has made a guess at about 19-20%, or so.
Bikini Mod
New member
From what I remember of your pics, I would say that that is probably true - I mean your bf being round 19/20% which is OUTSTANDING!
I am thinkin' that perhaps like Ms Tatyana pointed out, instead of worrying about burning bf why not just focus on building mass? As you increase your mass, your bf will go down anyway.
IT HAS TO...
You already have a nice base, quit worrying about dropping to sub 19% bf because I promise you, you will not be pleased with the result at all. You will then see how much mass you NEED...
... just my humble .02
My wonderful guinea pig (she really is great for letting me share this with ya'll) and I are focusing on the exact same idea. Just focus on maintaining the solid base she has, regain her strength and stamina (she's a cyclist - not competitive but very avid) and FEEL BETTER. The wonderful "side effect" will be that she will LOOK BETTER.
I am thinkin' that perhaps like Ms Tatyana pointed out, instead of worrying about burning bf why not just focus on building mass? As you increase your mass, your bf will go down anyway.
IT HAS TO...
You already have a nice base, quit worrying about dropping to sub 19% bf because I promise you, you will not be pleased with the result at all. You will then see how much mass you NEED...
... just my humble .02
My wonderful guinea pig (she really is great for letting me share this with ya'll) and I are focusing on the exact same idea. Just focus on maintaining the solid base she has, regain her strength and stamina (she's a cyclist - not competitive but very avid) and FEEL BETTER. The wonderful "side effect" will be that she will LOOK BETTER.
Tatyana
Elite Mentor
BlueBird said:Hey Tatyana!
I just went to the Discovery site calculator. My BMR is: 1323.6 calories. So I guess I am way under. I'll schedule in a 6th meal and see if I can get the needed calories.
I've never had a bf% taken, I'll try to get a caliper at Walmart. Someone has made a guess at about 19-20%, or so.
You can get accumeasure calipers, one site measurement on line as well.
They are called accumeasure as they are quite accurate until you get below 12% as a woman, which is comp condition and seriously ripped for a woman.
Seriously, it is hard to get your brain around this, I know I still struggle with it at times, drop your calories too low and the fat loss will stagnate.
There are exceptions to this rule (there always are), that starvation diets will work on about 5% of the population.
It is better to assume you don't have the 'freaky' genetics thing.
In the long run, it can mess up your metabolism. It is possible to 'fix' this, but if you don't have to, why even go there.
This is the good news hun, you can EAT MORE and look better.
I know I am making more of an effort to get more food in.
BIKINIMOM said:
Hi BKM! I agree. I've been trying to increase my wts each time I perform an exercise (I have a three-week plan suggested by Wulfgar which I've been following and have noticed I'm able to lift a bit heavier each time). My problem is I work at home and I understand there will eventually be a cap on what I can safely attempt without a spotter. I'm hoping to be moving to an area where I will have access to a real gym..lol.
I'll have to check out your guys' log.
Thanks BKM
Tatyana said:
I just checked out the site: http://www.accumeasurefitness.com/ and 20.00 for a pair is quite reasonable
Seriously, it is hard to get your brain around this, I know I still struggle with it at times, drop your calories too low and the fat loss will stagnate.
There are exceptions to this rule (there always are), that starvation diets will work on about 5% of the population.
It is better to assume you don't have the 'freaky' genetics thing.
In the long run, it can mess up your metabolism. It is possible to 'fix' this, but if you don't have to, why even go there.
This is the good news hun, you can EAT MORE and look better.
I know I am making more of an effort to get more food in.
Thank you Tatyana, it's always wonderful to hear such encouragement. I will be making a concerted effort to get a good quality 6th meal in.
Tat and BKM- Status
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