June competition preparation..

[Thandie]

Are you getting proper rest?
Ive got a huge problem with that..I just wanna giver' till I cant anymore, totally discarding the fact that we need to give our body time to recoup.
lol..
Im sure your doing great. more pix?!

Your such an example to me! I am trying so hard..still seem to be struggling to drop the bf%...any tips????

Of course I'm not getting enough rest!!!
I also like to keep going till I can no more, but that's my personality and I'm not going to change that.

I will go back to your thread and check your stats, then I'm able to give yo some tips. In the meantime I want you to know that dropping BF does not happen overnight. Everything takes time. Also, take progress pictures b/c sometimes we think we are not making progress and in fact we are.

When did you first started to work on your goal?

 

[localgirl]

Of course I'm not getting enough rest!!!
I also like to keep going till I can no more, but that's my personality and I'm not going to change that.

I will go back to your thread and check your stats, then I'm able to give yo some tips. In the meantime I want you to know that dropping BF does not happen overnight. Everything takes time. Also, take progress pictures b/c sometimes we think we are not making progress and in fact we are.

When did you first started to work on your goal?

Thank you. I know it doesnt happen over night. I tend to be pretty impatient sometimes..lol.
Ive been working on my goal since about May. Funny thing, last year I looked a lot heavier, but was 10 lbs lighter..so maybe I really do need to stay off the friggin' scale.
My bf hasnt been budging much either. I just dont know what Im doing wrong..its starting to really bum me out

Maybe you need a spa day!!!

 

[Thandie]

Thank you. I know it doesnt happen over night. I tend to be pretty impatient sometimes..lol.
Ive been working on my goal since about May. Funny thing, last year I looked a lot heavier, but was 10 lbs lighter..so maybe I really do need to stay off the friggin' scale.
My bf hasnt been budging much either. I just dont know what Im doing wrong..its starting to really bum me out

Maybe you need a spa day!!!

Ok! Can you post your macros? How much protein/carbs/fat you're having. It's possible you're getting too much protein or carbs.

Also, tell me your current workout. How many days per week, what you do?
I keep my protein not too high or I'll end up holding too much bf.

Yes, I get spa days here and there. They're very necessary...

 

[localgirl]

Ok! Can you post your macros? How much protein/carbs/fat you're having. It's possible you're getting too much protein or carbs.

Also, tell me your current workout. How many days per week, what you do?
I keep my protein not too high or I'll end up holding too much bf.

Yes, I get spa days here and there. They're very necessary...

Your right, they are very necessary. God bless the spa days!

My macro's look a lil something like this: 15-25% Fat/ 30-40% carbs/ 45-50% Protien.
I just checked out my fitday from the past week & it varies between those numbers.
I am very carb sensitive it seems, so I do try to eat all my carbs in the morning & keep my late night meals ( since I dont get out of the gym till 9pm) to egg whites.
I just dont know what Im doing wrong. I drink TONS of water & keep all the sugar to a bare min. ( only from fruits & splenda).

My workout looks something like this ( I workout w/ my bf)
Monday: 45 min. cardio & Abs
Tuesday: 30 min. cardio & back
Wednesday: 40 min. cardio & shoulders
Thursday: 30 min. cardio & legs
Friday: 40 min. cardio & arms
Saturday.45 min. cardio & chest
Sunday:30 min. cardio & legs
We alternate which day we take off each week. and we do alot of supersets, and ive incorp. drop sets recently.
I wanted to lose the last 10lbs. by my bday, ( end of this month, not lookin good..) but it seemed obtainable in may..dunno whats going wrong here. Any ideas? thnx

 

[Thandie]

Your right, they are very necessary. God bless the spa days!

My macro's look a lil something like this: 15-25% Fat/ 30-40% carbs/ 45-50% Protien.
I just checked out my fitday from the past week & it varies between those numbers.
I am very carb sensitive it seems, so I do try to eat all my carbs in the morning & keep my late night meals ( since I dont get out of the gym till 9pm) to egg whites.
I just dont know what Im doing wrong. I drink TONS of water & keep all the sugar to a bare min. ( only from fruits & splenda).

My workout looks something like this ( I workout w/ my bf)
Monday: 45 min. cardio & Abs
Tuesday: 30 min. cardio & back
Wednesday: 40 min. cardio & shoulders
Thursday: 30 min. cardio & legs
Friday: 40 min. cardio & arms
Saturday.45 min. cardio & chest
Sunday:30 min. cardio & legs
We alternate which day we take off each week. and we do alot of supersets, and ive incorp. drop sets recently.
I wanted to lose the last 10lbs. by my bday, ( end of this month, not lookin good..) but it seemed obtainable in may..dunno whats going wrong here. Any ideas? thnx

You're killing yourself, girl!

First of all give me your macros in grams not %, b/c you can be having 3000 calories and 15-25% of that is fat.
Can you get it from Fitday? I think you can..
Post everything you eat and dring and the time. My guess is that you're having too much food, but I can be wrong..

Your workout is too much.
What about Monday: Chest and triceps
Tuesday: Back & biceps
Wednesday: Legs
Thursday: Shoulders.

Cardio 5 days a week. Working out 7 days a week is counter productive. You're destroying whatever you're building.

Take 2 days off for now..

 

[localgirl]

You're killing yourself, girl!

First of all give me your macros in grams not %, b/c you can be having 3000 calories and 15-25% of that is fat.
Can you get it from Fitday? I think you can..
Post everything you eat and dring and the time. My guess is that you're having too much food, but I can be wrong..

Your workout is too much.
What about Monday: Chest and triceps
Tuesday: Back & biceps
Wednesday: Legs
Thursday: Shoulders.

Cardio 5 days a week. Working out 7 days a week is counter productive. You're destroying whatever you're building.

Take 2 days off for now..

F. C. P
16 122 131

Thats ^ from today. I was thinking if anything Im not eating enough? Im getting about 1200 cal. on a low carb day to 1700 on hig carb. Im doing carb cycling 3 low 1 high.
This is my meal plan for the week:
Meal 1- Protien Shake
Meal 2- Oatmeal w/ flaxseed & blueberries
Meal 3- Tuna & asparagus
Meal 4- Grapefruit & protien shake
Meal 5- PWO
Meal 6- egg whites w/ spinich. ON high days- I add toast to breakfast & supper.
I drink nothing but water & clear tea & the occasional soy milk & rice milk.

Haha, okay, 2 days off from now on! Only thing, since I do work out w/ the man, we dont do splits..so we're only hitting each muscle group once a week, besides legs, they get 2 days.
Ive tryed to convince him that a split would be better, but he's a personal trainer, so I dont wanna step on his toes, ya know how sensitive a man's ego can be..
We ALWAYS take a day off at the very least.. depending on how heavy Ive gone that week, I am definately cool w/ taking 2 days off.

I would LOVE to try splits..how can I convince him ??? Nicely... lol

Thanks Your awesome!

 

[Thandie]

F. C. P
16 122 131

Thats ^ from today. I was thinking if anything Im not eating enough? Im getting about 1200 cal. on a low carb day to 1700 on hig carb. Im doing carb cycling 3 low 1 high.
This is my meal plan for the week:
Meal 1- Protien Shake
Meal 2- Oatmeal w/ flaxseed & blueberries
Meal 3- Tuna & asparagus
Meal 4- Grapefruit & protien shake
Meal 5- PWO
Meal 6- egg whites w/ spinich. ON high days- I add toast to breakfast & supper.
I drink nothing but water & clear tea & the occasional soy milk & rice milk.

Haha, okay, 2 days off from now on! Only thing, since I do work out w/ the man, we dont do splits..so we're only hitting each muscle group once a week, besides legs, they get 2 days.
Ive tryed to convince him that a split would be better, but he's a personal trainer, so I dont wanna step on his toes, ya know how sensitive a man's ego can be..
We ALWAYS take a day off at the very least.. depending on how heavy Ive gone that week, I am definately cool w/ taking 2 days off.

I would LOVE to try splits..how can I convince him ??? Nicely... lol

Thanks Your awesome!

You're not eating enough fat.
I don't know how tall you are and how much you weight (forgot to ask) But I am 5'6" My macros are: 125P 150c 25f. I'm keeping the proteing faily low so I don't increase my bf since I'm competing again in Semtember.
You have to convince him to take it easy. Once a week per bp is good, but you're not resting and resting is as important as working. Tell him you are very tired and you want to change your workout a bit..

Get rid of the soy milk. Although you need more fat it shoildn't be with soy. When I used to have it I was holding bf somehow.
Also, you need to eat starchy carbs. Sweet potato, brown rice. You're aeting all veggies.
Try that for a week and see what happens..

 

[localgirl]

You're not eating enough fat.
I don't know how tall you are and how much you weight (forgot to ask) But I am 5'6" My macros are: 125P 150c 25f. I'm keeping the proteing faily low so I don't increase my bf since I'm competing again in Semtember.
You have to convince him to take it easy. Once a week per bp is good, but you're not resting and resting is as important as working. Tell him you are very tired and you want to change your workout a bit..

Get rid of the soy milk. Although you need more fat it shoildn't be with soy. When I used to have it I was holding bf somehow.
Also, you need to eat starchy carbs. Sweet potato, brown rice. You're aeting all veggies.
Try that for a week and see what happens..

Ok! Thank you. Im 5'5 1/2 & currently 140lbs. 25% bf..thing is, Im not getting fatter or anything, definately smaller, but my bf% hasnt been budging. So Im gunna try your macro's this week, see what happens. Yah, Ive heard mixed reviews on the soy, but you could def. be right, i'll chuck the soy milk.
I'll get more fats from flaxseed & olive oil.
And take 2 days off this week.
I'll keep ya in the loop. Thanks again

 

[Thandie]

Ok! Thank you. Im 5'5 1/2 & currently 140lbs. 25% bf..thing is, Im not getting fatter or anything, definately smaller, but my bf% hasnt been budging. So Im gunna try your macro's this week, see what happens. Yah, Ive heard mixed reviews on the soy, but you could def. be right, i'll chuck the soy milk.
I'll get more fats from flaxseed & olive oil.
And take 2 days off this week.
I'll keep ya in the loop. Thanks again

Great! Let me know how it goes..

My weight keeps going down since my body is still trying to recuperate from contest dieting. Increased my carbs, but will increase again.

105.8lbs!

Did calves and 35 minutes cardio.
Feel good, just need more food..

 

[Tatyana]

Ok! Thank you. Im 5'5 1/2 & currently 140lbs. 25% bf..thing is, Im not getting fatter or anything, definately smaller, but my bf% hasnt been budging. So Im gunna try your macro's this week, see what happens. Yah, Ive heard mixed reviews on the soy, but you could def. be right, i'll chuck the soy milk.
I'll get more fats from flaxseed & olive oil.
And take 2 days off this week.
I'll keep ya in the loop. Thanks again

How are you measuring your bodyfat?

There are little inaccuracies with nearly all the methods, unless you get a DEXA or some other type of scan or do water immersion.

It is useful, but you may also not take off fat at the same rate everywhere.

I have one site calipers that I use quite a bit, but as my abs are almost the last place that I lose fat, it is tough to get an accurate reading of my whole body.