i am getting it....i hope

[claricestarling]

ok... i think i am getting the hang of this site... it can be a bit complex and hard to read. "i think i can, i think i can"!

hello ladies... here goes..

march 2009 - i weighed 168 pounds/31.5% bf
today - i weigh 132 pounds/16% bf
5'6"
39 years old

7 meals (i ate this to loose my 34 pounds) and when i tell you this was ALL i ate... i mean, that was ALL i ate. not even spices, but i dont really care because dieting is easy for me and i dont really care about how food tastes or when i eat it. i just shovel it in and go on about my day. I AM NOT A SLAVE TO FOOD!!

8am- protien shake
10am- 1/2 cup oats and 4 eggs whites
12- protein shake
2pm- fish or ground chk w/ brown rice and vegs
430pm- 4 egg whts and yogurt
730pm- fish or ground chk w/ brown rice and vegs
9pm- protein shake

201 grams protein a day
1850 calories a day

1 hour cardio (on elliptical level 5) in morning 6 days a week
workout at 1pm 5 times a week

goal... 11% bf at 130 pounds (give or take).

i bought and recieved a 8 week cycle of clen, winn and anavar and am ready to begin taking them on august 8th. i am cleansing my system out and have been for 2 weeks. about 800 calories a day and lots of water.

i will be taking nitro tech for my whey, htp for mood, fish oil, multi-vits, vit-c and st john's wort.

MY ISSUE IS: i just dont know how to eat. do i stay at 1800 calories a day or go up??? when i am in the gym i workout very hard, so intensity is not a problem. do i go up on my calories? again, i keep my diet simple as it can be, no variety or spices. i dont need all that. i have found the easier the better, but i want to know how to nurish my body correctly so that my suppliments work. HELP!!!

clarice

 

[Tami Bellon]

Is your goal to gain muscle, or lose fat? Sorry if you've already stated that...

 

[claricestarling]

hey tami,

today my stats are weight: 131 and bf% 16 and height 5'6". friday i will be starting 12 week cycle of var, winn and clen all at 10mgs a day. the diet i am going on is pretty much like the one i have been on for the last 3 months of which got me down from 30.5% bf to the 16% i am at today.

8am - protien shake
830am - cardio for 30 mins
10am - 4 egg whts/1/2 cup oats
1230 - tuna/brown rice/vegs
230pm - protein shake
300pm - workout
430pm - 4 egg whts/yogurt
730pm - 4 oz fish/1/2 cup brown rice/vegs
900pm - protein shake

a day: 1830 calories, 360 grams protien/ 155 carbs

suppliments: fish oil, flax seed oil, vit-c, multi-vit, htp

i have a runner's build and have a hard time building muscle. is this enough calories and protien for me to make progress? and am i missing anything?

clarice

 

[Tami Bellon]

You're in pretty good shape, girl! Your diet looks good. The only thing I would really suggest doing at this point is dropping the rice at 7:30 pm and substituting with broccoli or romaine.

Until you see what this cycle is going to do, I wouldn't change much. Chances are, the t3/clen are going to kick your metabolism into high gear. Have you ran cycles before, or is this your first?

Also....that might be just a little too much cardio for you. Are you doing steady or HIIT?

 

[future]

Great journal! Love the detail.

 

[claricestarling]

i will be responding to my thread... beginning 12 week cycle of var... ooops.

 

[Tatyana]

hey tami,

today my stats are weight: 131 and bf% 16 and height 5'6". friday i will be starting 12 week cycle of var, winn and clen all at 10mgs a day. the diet i am going on is pretty much like the one i have been on for the last 3 months of which got me down from 30.5% bf to the 16% i am at today.

8am - protien shake
830am - cardio for 30 mins
10am - 4 egg whts/1/2 cup oats
1230 - tuna/brown rice/vegs
230pm - protein shake
300pm - workout
430pm - 4 egg whts/yogurt
730pm - 4 oz fish/1/2 cup brown rice/vegs
900pm - protein shake

a day: 1830 calories, 360 grams protien/ 155 carbs

suppliments: fish oil, flax seed oil, vit-c, multi-vit, htp

i have a runner's build and have a hard time building muscle. is this enough calories and protien for me to make progress? and am i missing anything?

clarice

Hello and welcome and congratulations on the transformation of your body.

If your plan is to build muscle, there are some really simple calculations to have a rough idea of the calories you require.

To maintain your weight at 132 lbs, multiply your weight in pounds by 15-16 = 1980 kcals/day.

To put on muscle your weight at 132 lbs, multiply your weight in pounds by 18-19 = 2508 kcals/day.

This is a general guide, however it is a useful guide.

Some women have a really hard time putting on muscle, and again, a general rule of thumb is that it appears that around 17-20% bodyfat is the ideal range for putting on muscle.

The other issue with women is that typically they don't eat enough.

I find when my bodyfat is lower, I don't need to do any cardio to maintain my weight/bodyfat, and I can still lose fat with intense training and keeping my calories between 1800-2000 kcals. The fat loss is slower without cardio, but that is how I prefer to take off fat.

11% bodyfat is incredibly low for a woman, you may stop menstruating. Having a low bodyfat for a short period of time is not an issue for most, but if you continue to have a very low bodyfat, it can result in some medical issues, especially with your hormones.






This is a more elaborate method from the dieting information thread:


Example:
You are female
You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day

Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:

Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day

 

[claricestarling]

since posting this first thread. i have come to the conclusion that i wont be implimenting clen, win or var into my 12 week plan. after lots and lots of reading.

thank you ladies!!!