June competition preparation..

[mommalu]

I agree~ You look fantastic!! Great Job!!
How do you know when to increase/decrease your macro's?

 

[mommalu]

I agree~ You look fantastic!! Great Job!!
How does one know when to increase/decrease their macro's?

 

[Thandie]

I agree~ You look fantastic!! Great Job!!
How does one know when to increase/decrease their macro's?

I increased my macros because I'm looking to gain a couple lbs of muscles. But it's tricky. It's a question of manipulating the pro, carbs and fat. So, I've been manipulating them at the high end for a few months. Because my metabolism is so fast as a result of eating like this, I am now able to eat this much food and still look good, which is awesome. Well, I should say not terrible. I will continue this for another month or so, then lower the carbs a bit first and go from there.

 

[Thandie]

Week 1, Back
Exercise Sets Rep Counts
2 warm up sets whatever you want. Keep the reps high.
Sumo Deadlift 5 work sets 115x10, 135x10, 145x5, 145x5, 150x2 (The problem at this point is barely bring it up. But once I get it, I'm fine)God, it felt heavy tiday..

Chin ups (wide & narrow grip) 3 work sets -50x12, -60x10, -60x8, -70x6
superset
Stright-Arm Cable Pulldown 3 work sets 30x15, 30x15, 40x12, 40x12

Barbell Shrugs 4 work sets 95x10 drop 10, 95x12 drop 12, 100x8 drop 8, 5 drop 100x5
drop set
Standing DB Shrugs 4 work sets 35x15, 35x25, 25x25, 35x25

Preacher curl 3 work sets 50x10, 60x8, 60x6
dropset
Standing DB curl 3 work sets 20x6, 20x8, 17.510

Cardio: 30 minute treadmill at 3.1 at a 10% incline.
My legs were hurting today. They're still very sore from monday.

My weight is 110lbs. I'll post some picture sometime this weekend.

 

[ironwings]

Well, I've added about 2 more lbs. and I feel soft and fat like a cow. I've increased my macros to 150p, 250-300c, 35f.
I'll take more pics this weekend and hopefully I wont be frightened! Lol!
I'll post those as well..

Those macros look great. You get most of your carbs from veggies, right?

 

[Thandie]

Those macros look great. You get most of your carbs from veggies, right?

I don't recommend this to anyone, but most of my carbs come from Yams, oatmeal and brown rice. You'd have to have a pretty fast metabolism to do it. I also love oats and yams and have a LOT of it.
It's best to have mostly fibrous veggies. I like a small variety of vegetables and they don't fill me up. I also love all that fiber. Fibrous vegetables, I have in the evenings. I'd never touch all the starchy vegetables at night.

 

[ironwings]

ditto....well, I don't particularly like oats - if I have them I blend them in my shakes. I definitely can't do that many carbs but I think it is awesome that you can! Only dark greens for me at night! I'm looking to add brown rice back into my diet during the day. I got away from it for a bit because I just can't seem to eat it without my black beans (lived in Central America for awhile and LOVE the food). I plan to do some this week for a couple of my meals and add the beans to my eggs so that I get those too! I'm a picky eater so I really have to get creative so that I don't get burnt out on "good" food!

I have felt terrible the last couple days that I have been off. I can't wait to start again in the morning! BTW - I have your sweet potato muffin recipe and hope to make some this weekend to have!! Many thanks...

 

[Thandie]

ditto....well, I don't particularly like oats - if I have them I blend them in my shakes. I definitely can't do that many carbs but I think it is awesome that you can! Only dark greens for me at night! I'm looking to add brown rice back into my diet during the day. I got away from it for a bit because I just can't seem to eat it without my black beans (lived in Central America for awhile and LOVE the food). I plan to do some this week for a couple of my meals and add the beans to my eggs so that I get those too! I'm a picky eater so I really have to get creative so that I don't get burnt out on "good" food!

I have felt terrible the last couple days that I have been off. I can't wait to start again in the morning! BTW - I have your sweet potato muffin recipe and hope to make some this weekend to have!! Many thanks...

I know how you feel. I grew up eating rice & blk beans and it was very difficult to give it up. No, don't eat them together. Beans with chichen & rice with chicken. I'll give you a recipe for oatmeal tomorrow and see if you'll like it. Combining certain foods makes a difference.

 

[ironwings]

I know how you feel. I grew up eating rice & blk beans and it was very difficult to give it up. No, don't eat them together. Beans with chichen & rice with chicken. I'll give you a recipe for oatmeal tomorrow and see if you'll like it. Combining certain foods makes a difference.

Thanks Thandie - poor OneBreath has tried everything with me. I just don't like the texture of oatmeal. I have found a granola though that only has less than 1g sugar and about the same macros as oatmeal. I eat that with sugar free soy milk every once in a while. I'll try your recipe and let you know! I need the majority of my carbs at the beginning of the day so that I have sustained energy with my clients during the day and night. Oatmeal is the perfect food but I just can't get it down unless it is ground in my shakes - and I don't even like that but I can tolerate it.

Definitely no beans and rice! Oh my. I put beans and pico de gallo with everything else though. It has been about 2 years since I've had the two together. It is just crazy how your body changes as you age. I used to be able to eat cereal, beans and rice, pasta and still look tight as could be. That was only 2 years ago. Forget it now.

I'll watch for the recipe!

 

[Thandie]

Ok, these are my progress pictures. I've added about 7 lbs here. I have about 5 more to go, but I was thinking on putting the brakes. I'm not fun of the fluffy look and don't feel like myself. However, I like how my legs and back are coming along. We'll see!
BTW, the pictures are kind of fuzzy, but is better then non.