Can this be done in 4 months??

[jnuts]

Hi ladies,

haven't been on the board lately due to school etc. Its time to get serious, I'm 5'5 135 18 BF. Can I drop to 12% BF in 4 months? The reason is, I'm thinking about doing a Figure comp. in June. I did one last yr. in June, and did alright 5 th place out of five, bu it was NPC and I trained hard for only 2 months. went from 18%-13% BF,

Here's my meal plan
1. whey protein or Myoplex lite w/1 Tb. P-Butter 1/2 c. skim milk
2. Chk. breast 1/2 c. br. rice 1 c. broc or beans
3. Tuna w/ grn lettuce. 1 T/ flax oil 1 c. broc
4. Chk. or Tuna 2 c. green veggies 1/4 c. brn rice
5. Myoplex lite w/ h20 or skim mild,
1 gal. of h20 per day
Shooting for around 1400 cal.Weights 4 days a week alternating upper/lower
Cardio 5 times per week after weights 30-45 min.
What do you think? Any suggestions re: diet/workout ???

Thanks,
Mrs. JNUTS

 

[***]

dunno. what bf are you at now? 13%? 30%?

 

[jnuts]

I had it done at the gym w/ calipers, which was then done by the computer, said 15% BF. I think its really at 18% BF. Anyway thats it

 

[***]

yeah, it should be possible. your diet looks sound. you may be able to do it in 2-3 months. don't peak too early.

how intense are your cardio workouts? ie %max heart rate?

 

[jnuts]

I usually do a 1 min. walk on the treadmill then jog 5 min., sprint 30 sec. until 30 min's then end w/ a 5 min. walk, other days I use the cross-trainer or stair-master. try to stay in the 60-80% mhr

 

[BrickGirl]

that is easily done, the thing is, if you are at 15-18% bodyfat and doing cardio, it's gonna be rough getting down there I didn't start cardio till I was under 10%, then once i added that in, that helped me get lower, but if your cardio base line is so high, you iwll have to add a lot more cardio in, and thats not good. Since you have 4 months, I would quit cardio totally, it's just counterproductive at this point.

 

[jnuts]

Thanks alot Spatts, I've never given up cardio completely, that would be kinda scary(mentally) as I've always taught classes or ran. Its funny, my husband tells me all the time in order to maintain any muscle I might add, I need to give up the cardio. Do u walk at all or nothing but weights?

 

[jnuts]

Sorry, I meant BrickGirl

Mrs. JNUTS

 

[BrickGirl]

strictly weights no cardio at all, I let diet do everything until i hit a platue, then i take out of my diet and then drop more until i hit a platue, then i take out of my diet again and then drop more until i hit a platue, then add in cardio and that takes me really low, until i hit a platue, then i hit a little clen and that finishes me out

 

[Citruscide]

Thanks alot Spatts,

LOL

C-ditty

 

[jnuts]

Sounds good, can I ask you what your diet consists of? and your training? Is clen all you used or other stuff to get you to a low BF? My diet has always been the challenge for me, if i have something on paper I will follow it religously. Your abs look awesome!! would luv to get a sixpack

 

[BrickGirl]

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=163486&highlight=updated+ab+shot

there is my progess when i went to nationals. I hope it helps

 

[jnuts]

Thanks

 

[JJFigure]

I agree with BrickGirl - I cut the cardio out post season too, and it really just let me focus on lifting. I actually start my diet cycle next week - I'll start changing my macronutrient breakdown by going back on the Anabolic diet, and I'll slowly start decreasing kcals. Once I get to the lowest kcal point I let myself get to, I start gradually increasing cardio. I don't change my lifting routine though.

 

[jnuts]

whats the anabolic diet? how much kcals do u decrease and how long before u drop more?

 

[jnuts]

1 more ques. JJ Figure, do use any supplements?, clen, anavar to get to the low BF digits?

 

[JJFigure]

The Anabolic diet is Dr. DiPasquale's version of a CKD sans ketosis. He's re-engineered it as the Metabolic diet, and you can get info on it at www.metabolicdiet.com. Basically, I eat 50-55%pro, 40-45% fat, 5% carb Mon - Fri (my ratios are slightly diff than his - I like eating slightly higher pro than fat), and 70% carb, 25% fat, 5% pro on Sat and Sun. Mon - Fri I use the ratio 11xbodyweight for my kcaloric level, and I increase kcals 25% on Sat and Sun.

I won't drop to that kcaloric level right away though; my first two weeks will just be adjusting to going back on a low carb diet. I'll keep my carbs really low to get the metabolic shift back into burning fat for energy vs. carbs for energy. I'm eating ~2100-2300 ckals right now, so I'll drop to 1700-1800 kcals/day initially. From there, it all depends on how fast I'm dropping weight. I expect a decent drop the first week (water loss), then I'll slow down to 1 lb./week. If I lose more than that, I will increase the kcals slightly. Within 3-4 weeks, I should be at 11xbodyweight (1400-1500 kcals/day). I won't drop lower than than in kcals; once I stop lowing weight at this level, I'll start increasing the cardio.

I've only used EC (the real stuff, not ephedra), yohimbine hcl, and yohimburn in the past. I've started competing in Europe though, and it was suggested I should start using clen, since everyone there uses it quite heavily. So, I researched the hell out of it, found plenty of evidence it will help prevent catabolism of muscle, and decided to use it this diet cycle. I won't start on it right away though - I want to lose some water and bodyfat before I start it up. It seems to be more effective if you're leaner.

 

[jnuts]

Thanks for all the info, I can see how you really have to play w/the diet and see what works. I've tried Yohimbine HCL from anabolic Fitness and i like it much better than Hydroxycut or Zenadrine etc. Have you ever heard of Spirojet? its another EC. Is your energy low when you first start the Anabolic diet?

 

[jnuts]

Do you drink coffee at all and do use cream or black? I wondered if this has an effect on the Anabolic diet/ I have 2 cups in the a.m. but I use splenda and non-dairy creamer, would this be alright on the anabolic diet?

 

[JJFigure]

I really have no energy problems with the Anabolic diet - I have a lot of energy, sleep well, and hold my strength levels. If anything, I have a tendency to forget to eat when I'm on it, so I have to be very careful about following a timed meal schedule. Not everyone adjusts to low carb diets as easily though, so I think its just something you have to try. I go very low carb - 15-20 grams/day, but my PL friend uses it for making weight, and his low carb days are 100 grams/day. In other words, you can modify the carbohydrate level based on how well you adjust to that level of carb intake, and still see results with the diet.

I don't drink coffee - I've just never really developed a taste for it. I do use EC with 200 mgs of caffeine, so I don't see how a couple cups of coffee would hurt you. The only change I'd make is using real cream instead of non-dairy creamer - remember, this is a higher fat diet. You can get away with things like that.

 

[jnuts]

Sounds good, thanx for all your info, I think I will give this diet a try, as long as I know I can up the carbs and lower the fat on the weekends