FigureSkater's Log!

[FigureSkater]

This is technically week 2...I eased in to things last week, dropped 1 pound.

Goals: to lose about 15-20 pounds of body fat (I'll stop when I reach a weight that looks good and can be easily maintained) while maintaining muscle. No need/desire for any more muscle mass, and honestly if I lost a little, it wouldn't be the end of the world. My body fat has been as low as 13% when I was seriously competitive in skating, although I'm more comfortable and its' easier to maintain around 16-18%. I took two years off skating competitively/consistently, then switched to competing at a less demanding level, which is where the extra weight came from. I was actually 20 pounds heavier than I am now, but lost 20 while cutting from July-September. I dont' really keep track of caloires--I eat every 2-3 hours, and eat enough so that I am not hungry. Some days, that means around 1200 cals. Others, it's up around 1600.

The workout: lots of various cardio (around 45 min/day), a little bit of lifting (M/W/F) with lighter weight/low reps, abs tues/thurs. I like doing a lot of cardio, and can do a lot without sacrificing muscle. (My body hangs on to muscle, and I have to work REALLY hard and follow a strict diet in order to lose fat.) I prefer morning workouts, plan on going then once spring semester starts next wk and my univ's gym is back to regular hours. Skating 6-10 hours/week.

Stats: 23 yrs old, 5'4, 155 pounds, bf % in the mid-20's (that's a guess...both scales I've used are inaccurate and inconsistent, but I plan on getting that tested in a few weeks when my univ offers it). Chest: 36", Waist: 28", Hips: 37.5", thigh: 21", bicep: 11.5"


Monday Jan 10:

8am. omelet--5 egg whites, 1/4 cup chopped gr pepper and tomato, 1 oz cheddar cheese. 1 slice plain ww toast.

10:30am, 1 oz roasted (unsalted) almonds

1pm, chinese food steamed chicken and broccoli and brown rice with a little soy sauce

4pm..leftover chinese, same as above

7pm: protein shake

8:30pm: gym. 45 min cardio (25 treadmill, 20 bike).
Lift: chest/shoulders/triceps. First time in about a month, so fairly light:
db presses: 3 sets of 12 at 12.5 lbs (25 lbs total)
shoulder press: 3 sets of 12 at 10 lbs (20 lbs total)
tricep pushdowns (w/cable) 3 sets of 12 at 30 lbs
I normally don't work out that late, but my car was being repaired all day.

10pm: grilled chicken, 4 strawberries.

1.25 gallons of water. Not the best day diet-wise...still getting back into things and dealing with my car breaking down on me (hence the reason I ate chinese!).

 

[The Shadow]

The workout: lots of various cardio, a little bit of lifting (M/W/F) with lighter weight/low reps, abs tues/thurs.

Lots of cardio + little bit of light weights = MAJOR loss of lbm = fat gain when you stop the dieting or activity level.

your cals - are a bit high...when you do track them


too much activity


are you sure this is the road you want to follow??




to my eye - there are a lots of changes a trainer would advise.

 

[FigureSkater]

Lots of cardio + little bit of light weights = MAJOR loss of lbm = fat gain when you stop the dieting or activity level.

your cals - are a bit high


too much activity

My cals arent' high...I'm actually getting less than 10-12x body weight on a normal day.

 

[The Shadow]

My cals arent' high...I'm actually getting less than 10-12x body weight on a normal day.

high as in your 10-12x requirement are much higher than what you are currently eating...couple that with all the activity and you will lose lbm

 

[*MissFit*]

I would agree.. but then again i eat the same thing eEVERy day

high as in your 10-12x requirement are much higher than what you are currently eating...couple that with all the activity and you will lose lbm

 

[skittles]

I would agree.. but then again i eat the same thing eEVERy day

What do you eat everyday? What fuels that brick shithouse?

 

[The Shadow]

What do you eat everyday? What fuels that brick shithouse?

what I tell her.....






















lol

















j/k




Cutie - go girl

 

[*MissFit*]

U don't want to know

What do you eat everyday? What fuels that brick shithouse?

 

[FigureSkater]

This is exactly what I did in July/August/September...I lost 18 lbs of body fat in 12 weeks, and didn't lose a single ounce of LBM. (Then switched to maintenance w/less cardio, lost 2 more pounds of fat along the way.) I plan on doing the same again for the next few months (diet yesterday was a little off, but my car doesn't break down every day ):

Meal 1: 4-5 egg whites, 1/4 cup veggies mixed in, and EITHER: 1-2 slices WW toast or 1/2 cup oatmeal with splenda or 1/4 cup cream of wheat w/a pinch of salt

Meal 2: 3-6 oz lean meat, 4-6 oz sweet potato, 1 oz almonds

Meal 3: protein shake

Meal 4: salad: 3-6 oz lean meat, 1/4-1/2 cup fruit, spinach OR 3-6 oz meat and brown rice, green veggies

Meal 5: 4-6 oz lean meat, green veggies

Meal 6: protein shake or cottage cheese or 1-2 tbsp anpb

workout: 30-45 min cardio/day, walked 3 miles/day M-F (to/from work, 1.5 miles each day--won't be doing that unless the temp is above 30 and not too rainy/snowy).

Lifting: Moday--chest/sh/triceps, Wednesdays--shoulders/back/biceps, Fridays--legs 1-2 exercises for each muscle group, 3 sets of 10-12 reps.

Figure skating practice Tuesday/Thursday/Sunday evenings for 2 hrs.

 

[The Shadow]

Well:

1 - you eat the correct macros

2 - You have a LOT of muscle..so you can eat more cals then most

 

[skittles]

U don't want to know

I'd like to if you ever wanna say.........
My guess : tuna, chicken, tuna, water, tuna.....

 

[The Shadow]

I'd like to if you ever wanna say.........
My guess : tuna, chicken, tuna, water, tuna.....

tuna , peanut better is equal amounts...I bet

 

[FigureSkater]

Well:

1 - you eat the correct macros

2 - You have a LOT of muscle..so you can eat more cals then most

I don't get what you're saying here...are you saying I should be eating more, or that I'm not eating enough cals? That's only about 1300-1400 calories. If I were going by 10-12x body weight, I *should* be eating at least 1550 cals/day (which I have a hard time hitting), but that doesn't work for me. 10-12x my GOAL WEIGHT does.

 

[*MissFit*]

Add in a whole lotta tuna, broccoli and oatmeal.. and that defines the key elements..

There is some other stuff.. but those are my staples.. it won't necessarily work for everyone.. but what i do works for me..

That's why i don't post what i eat.. because i know it on't work for most people.

i have a very expensive peanut butter habit right now

I'd like to if you ever wanna say.........
My guess : tuna, chicken, tuna, water, tuna.....

 

[The Shadow]

I don't get what you're saying here...are you saying I should be eating more, or that I'm not eating enough cals? That's only about 1300-1400 calories. If I were going by 10-12x body weight, I *should* be eating at least 1550 cals/day (which I have a hard time hitting), but that doesn't work for me.

Im saying you are way UNDER the 10-12x requirement...add in all your activity and you will have a VERY difficult time reaching your goal

 

[skittles]

Add in a whole lotta tuna, broccoli and oatmeal.. and that defines the key elements..

There is some other stuff.. but those are my staples.. it won't necessarily work for everyone.. but what i do works for me..

That's why i don't post what i eat.. because i know it on't work for most people.

i have a very expensive peanut butter habit right now

Peanut butter is the best...... go to Costo & get a big tub!

 

[*MissFit*]

my peanut butter habit is alot worse than that.. we are talkign 4-5 big jars a week.. just me

Peanut butter is the best...... go to Costo & get a big tub!

 

[FigureSkater]

Lots of cardio + little bit of light weights = MAJOR loss of lbm

To tell you the truth, I don't see my LBM going anywhere. I've been using weight training for almost 10 years (since I was 14) but I've NEVER been that consistent--usually only during the off-season for skating, during cross country season in HS because we had to, and for 3-6 months at a time during college (then I'd slack for a few months and just do cardio/skate/swim). I've NEVER lifted with a focus on building muscle, nor have I really eaten in a way that supports muscle gain. (I've just always had a decent amount of muscle mass) But my LBM has been consistent (+/- 2 pounds), since I was seventeen years old--even during my 3 hrs of skating/under 1,000 cal/day phase 4 years ago, during the 8 months I was lazy and didn't really do much of anything and ate like crap, etc. However, I do have to have a very tight diet and work VERY hard in order to lose body fat. I personally wouldn't reccomend the calories or the amount of cardio I do to anyone (I've worked as a fitness instructor), but I know what works for ME.

Anyway, today:

7am: omelet--6 egg whites, 1/4 cup gr pepper/tomato, 1 oz cheddar cheese
1 slice ww toast

9:30am: 1oz almonds

12:30am: protein shake

3:30: protein shake (yes, again...stuck @ work late with no food/money to get food on me)

5:30: workout (45 min cardio--30 elliptical, 20 bike)

7:00: handfull red grapes, 1/2c brown rice, 5 oz grilled chix

And at 10pm I'll have some more chicken and some broccoli.

1 gallon water.

 

[The Shadow]

but I know what works for ME.

Do yourself a favor...get calipered now....and then when you lose 20 pounds on your plan... get callipered again.....

Il'll guarantee that you lose more then 2 pounds of lmb....



Ive been doing this a LONG time...personally trained over 50 females...many fitness and state level competitors.....


...I hope you can prove me wrong



in any event I wish you well

 

[FigureSkater]

Ive been doing this a LONG time...personally trained over 50 females...many fitness and state level competitors.....


...I hope you can prove me wrong

I've been doing this for a long time as well. So thanks, but I'm going to do what I know works for me.

 

[*MissFit*]

From what your typing it appears it's not working for you.. Why in the f**k do u ask for advice if your going to fight it every time..

Seriously

I've been doing this for a long time as well. I know my body, I know what works for me, and I will continue doing what I've found works best.

 

[The Shadow]

From what your typing it appears it's not working for you.. Why in the f**k do u ask for advice if your going to fight it every time..

Seriously

....I vote we all leave her alone........

 

[FigureSkater]

From what your typing it appears it's not working for you.. Why in the f**k do u ask for advice if your going to fight it every time..

Seriously

I'm doing what HAS (if you read a few posts back) worked for me, how many times do I have to explain that? But for some reason this Shadow guy feels the need to insist that I'm not doing what I "should" be...I don't see how I'm really doing ANYTHING different than most people (other than a little more cardio). Not everyone's body works EXACTLY the same.

January 12:

8am: 5 egg whites, spinach (omelet), 1/2 cup oatmeal

10am: 1 oz almonds

11:15: 4 oz grilled chicken, handfull red grapes, sugar free Jell-O pudding

2:15: protein shake

 

[The Shadow]

I'm doing what HAS (if you read a few posts back) worked for me, how many times do I have to explain that? But for some reason this Shadow guy feels the need to insist that I'm not doing what I "should" be...I don't see how I'm really doing ANYTHING different than most people (other than a little more cardio). Not everyone's body works EXACTLY the same.

^^^

"Shadow guy"




...classy

 

[FigureSkater]

whatever

Today's workout: (3pm)
walk 1 mile to/from gym
HIIT 5 min warmup @ 6.0mph/15 min intervals--5.0 and 9.0mph/5 min cool down

Lift back/biceps:
assisted chinups
3x12 with 80lbs assist.

lat pulldown
3x12 50 pounds

bicep curls
3x12 12.5lb dumbbells


Food:
5:30pm--grilled chicken, brown rice, asparagus

7:30--skating practice for an hour (5 min warm up, 1x through MIF test, 1x through each of senior compulsory dances, then spending last 40 min choreographing new program, which is more standing around, writing stuff down, reseting music, than anything. Nothing that can be considered a workout.)

10pm--I'll have chicken (again) and broccoli

 

[FigureSkater]

Back from vacation...ate clean about 75% of the time, didn't write anything down, and pretty much ate what I wanted since I was so active the whole time...I spent several hours a day skiing Friday-Tuesday (some downhill, some cross country), little bit of snowshoeing and a couple hours of skating throughout. So plenty of exercise Back to work today...

 

[FigureSkater]

Thursday

8am: 5 egg whites, 1 oz. reduced fat cheddar cheese, 2tbsp (before cooking) cream of wheat

10am: 1 oz almonds, sf jell-o, green beans

1pm: 6 oz grilled chix, 1/2 cup brown rice, broccoli

5pm: grilled chix salad w/walnuts and mandarin oranges @ Panera Bread

8:20pm: gym (30 min cardio--bike)
9-10:45pm: floor practice for synchronized skating team

11pm: protein shake w/1 tbsp pb

1 gallon water (about 32 oz of that was hot tea)

I have a fucking killer headache...haven't had any caffiene today (tea was caff free). I'm not trying to cut it out, just didn't feel like drinking pop at all today (don't have any here at the moment anyhow) and now I'm paying the price

 

[FigureSkater]

Have to put cutting on hold until March...I'm on my university's synchronized skating team, and since this year we have a much larger budget to work with, our competition season schedule is far more intense. We practice 2-3 hrs/night Sunday-Thursday, are out of town competing most weekends starting this weekend, and weekends we are in town we either have exhibitions and/or additional ice on Friday and Saturday. On top of that are my individual skating practices a few hours a week.

So I'm pretty much eating clean, but a lot more calories (around 2000) to keep my strength/energy up. I've cut out all cardio other than skating and walking to/from campus when it's not too cold. The 10 pounds I wanted to lose will probably go away anyway given our schedule.

I'm still lifting upper body twice a week. My biggest question is WHEN the heck am I supposed to lift legs, IF at all??? Skating is such a lower body sport (and it builds muscle--look at figure skaters' thighs and glutes!), and my legs are just constantly exhausted. I also can't afford to have them sore for practice.

This is my schedule on a "normal" day: work 8:30am-3:45, class 4-7pm, skating anywhere from 8pm-midnight....really leaves no time to lift. (Early AM is out of the question, the gym doesn't open until 7:30 and I NEED my sleep.)