LG's *first* Journal

[Tatyana]

You avvie is SMOKING, just gorgeous.

I had thought you nicked some model's photos hun

 

[Thandie]

You avvie is SMOKING, just gorgeous.

I had thought you nicked some model's photos hun

So did I! You look hot, girl!

 

[localgirl]

So did I! You look hot, girl!

lol. Thank ladies


And all the info has been so helpful-

 

[Strategus]

Good work! I'm glad that you've had good results!

 

[localgirl]

Thanks Strategus.

How is everything working w/ you?

 

[OneBreath]

- Last week of ECA-
Up to 3x per day
Still running Var- Noticable strengths gained, a lot of vascularity, none- very mild sides. 3 weeks left of cycle.

Stats: 137.lbs
25.3% bf

Started fasted cardio this morning. Omg, is it ever hard to drag my as* outta bed that early & then to start jumping rope.. VERY HARD.
I feel amazing now though. Only managed to pull of 10 min. of jumping rope. Anyone have any good interval advice on this. I seem to be able to jump hard for about 40-60 sec. before I gotta take a breather.
Fueled up w/ a protien shake after & some creme of wheat for breakfast. Changed up my meal plan for the week. Incorp. carbs early in the day, cut them off @ 2-3pm.
Meal 1- Creme of Wheat 3 tbsp./ 1 tbsp. flaxseed/ 1 tsp. wheat germ/ 1 tsp. brown sugar splenda ( for flava!)
Meal 2- Protien Shake w/ mixed berries 1 tbsp. Flax oil & 4 egg whites
Meal 3- Grapefruit/ 4oz. salmon, 1 cup sweet potato & 4 asparagus
Meal 4- Protien Shake - 2 hours before gym
Meal 5- PWO
Meal 6-egg whites & 1 whole egg/ 1 cup spinich ( I eat dinner really late, hense the low cal meal)
I drink water continuously throughout the day.

I'll keep ya'll posted on how well this works out for me. Fingers crossed.Im ready to see some more changes.

Great journal. How is the jumping rope going? Its the king of cardio as far as i'm concerned. What you want to do is get an interval timer. This is what i use:

http://www.gymboss.com/

Based on what you do now, start with something like 35 seconds work / 25 seconds rest for 14 intervals. Then each week add 5 seconds to the work, subtract 5 seconds from the rest, and add 2 intervals.

In 4 weeks you will be up to 20 minutes total with 50 seconds work and 10 seconds rest. It will be tough but attainable.

Then you can switch up to something like 6 minutes work / 1 minute rest. The fact that you will be able to do this will blow your mind. I remember when i first started i would count how many jumps i could complete before i missed. The first time i hit 1,000 was like a major life accomplishment lol.

Good luck, your avi and enthusiasm are really inspiring.

 

[Thandie]

Great journal. How is the jumping rope going? Its the king of cardio as far as i'm concerned. What you want to do is get an interval timer. This is what i use:

http://www.gymboss.com/

Based on what you do now, start with something like 35 seconds work / 25 seconds rest for 14 intervals. Then each week add 5 seconds to the work, subtract 5 seconds from the rest, and add 2 intervals.

In 4 weeks you will be up to 20 minutes total with 50 seconds work and 10 seconds rest. It will be tough but attainable.

Then you can switch up to something like 6 minutes work / 1 minute rest. The fact that you will be able to do this will blow your mind. I remember when i first started i would count how many jumps i could complete before i missed. The first time i hit 1,000 was like a major life accomplishment lol.

Good luck, your avi and enthusiasm are really inspiring.

I read this on my blackberry while walking on the street and it brought a smile to my face. I've tried jumping rope, but never master it. I think now I will...
Awesome!

 

[localgirl]

I actually kinda gave up on the jump rope- got lazy.. I know..

I am definatly determined enough though to pull it off- so I'll try that tomorrow morning* the intervals seem attainable.

It just gets so frustrating when its 5am, and you miss a jump.. lol
and I feel like throwing my fist at something!! Hahah, actually quit funny how aggervated we can be by ourselves!

I'll post tomorrow how it goes!

Welcome back 5 am......

 

[OneBreath]

I read this on my blackberry while walking on the street and it brought a smile to my face. I've tried jumping rope, but never master it. I think now I will...
Awesome!

Based on what i see in your profile pic you shouldn't have any problem. It just takes a firm work ethic and determination, both which you obviously have.

I'm going to post some notes i just made in a bit for beginning. You guys have inspired me.

 

[OneBreath]

Jumping Rope Basics

Below are some of the things I’ve leaned in the past 3 years of jumping rope. I had to learn for martial arts. It is part of our physical fitness test as well as a tool to cultivate rhythm, balance, footspeed, and coordination.

If I attempted to learn just for fitness, I would have likely gotten discouraged and just hopped back on the elliptical. Hopefully this can help you guys get past that initial phase.

Rope: get the lightest rope with the most speed. It should have thin handles and a PVC cord. Stay away from leather, actual rope, etc.

This is what you want:
http://www.dickssportinggoods.com/product/index.jsp?productId=9108

This is what you don’t want:
http://www.dickssportinggoods.com/product/index.jsp?productId=32081
http://www.dickssportinggoods.com/product/index.jsp?productId=32082

Jumping surface / footwear: This is like the delicate yin yang balance of the Tao. You don’t want a hard surface and hard soles or a soft surface and soft soles. Here are a few of my favorite combinations.

- studio floor / chuck taylors (I have no sense of fashion!)
- wooden deck / chuck taylors
- really hard surface (e.g. sidewalk) / running or cross training shoes
- carpet / socks (no bare feet, misses will sting your toes!)

Body like Water: You want to keep your ankles, knees, and hips as loose as possible. Don’t lock out your knees or hips at any time. Keep constant flexion in those. And only tighten during the landing and spring of the jump. During the spring, your ankles, knees, and hips should work together, don’t put too much on either separately.

Your wrists need to always stay loose and relaxed. You can aid this by holding the handles loosely in your fingers with stability given by the thumb (thus the thin handle recommendation). Visualize your wrists doing all of the work of actually moving the rope. This will help when your shoulders start to BURN!

Jumping: This is possibly the most important thing to know as a beginner. Doing the same jump over and over will wear you out quickly. For instance, the first time you jump you are likely to just jump straight up and down with both feet. This is the easiest jump but you won’t last long doing only it. I was lucky enough to learn this from a boxer who showed me ways to alternate jumps to keep going longer. Your first priority should be to learn a small handful of jumps and practice alternating. Here are the basics:

- 2 feet jump (described above)
- 1 foot jump (jumping on 1 foot of course)
- Skiing jump (2 feet landing side to side like you are snow skiing)

A Simple Jump Set: practice this without a rope first, you want to get the feel of the rhythm and counting before adding the frustration of a rope. Once you have the footwork down, practice a few times again with your hands out and wrists rotating (simulating the rope)

- 2 feet jump 10 times
- 2 jumps left foot then 2 jumps right foot (count 1, 2 on the left / 3, 4 on the right) for 12 jumps

- Skiing jump 10 times
- 1 jump left foot then 1 jump right foot for 10 jumps (count 1 on the left, 2 on the right, imagine yourself running)

- 2 feet jump 10 times
- 1 jump left foot then 1 jump right foot then 2 jumps left foot ….. then 1 jump right foot 1 jump left foot and 2 jumps right foot. (count 1, 2, 3, 4 then 5, 6, 7, 8) do this for 32 jumps. This one is my favorite, once you have it down you are set!

That’s a total of 64 jumps, chances are you are at 30 seconds!

Frequency: Jump 4 days a week but don’t go more than 2 days in a row without a day of rest. When you first start it will be a major shock to your calves. Keep them stretched. Try the intervals as suggested and don’t be discouraged if you can’t make the full progression each week. If you can’t, simply try upping the work OR lowering the rest if needed instead of doing both. Do however keep adding the 2 intervals. If nothing else, just add the 2 intervals.

 

[Thandie]

Jumping Rope Basics

Below are some of the things I’ve leaned in the past 3 years of jumping rope. I had to learn for martial arts. It is part of our physical fitness test as well as a tool to cultivate rhythm, balance, footspeed, and coordination.

If I attempted to learn just for fitness, I would have likely gotten discouraged and just hopped back on the elliptical. Hopefully this can help you guys get past that initial phase.

Rope: get the lightest rope with the most speed. It should have thin handles and a PVC cord. Stay away from leather, actual rope, etc.

This is what you want:
http://www.dickssportinggoods.com/product/index.jsp?productId=9108

This is what you don’t want:
http://www.dickssportinggoods.com/product/index.jsp?productId=32081
http://www.dickssportinggoods.com/product/index.jsp?productId=32082

Jumping surface / footwear: This is like the delicate yin yang balance of the Tao. You don’t want a hard surface and hard soles or a soft surface and soft soles. Here are a few of my favorite combinations.

- studio floor / chuck taylors (I have no sense of fashion!)
- wooden deck / chuck taylors
- really hard surface (e.g. sidewalk) / running or cross training shoes
- carpet / socks (no bare feet, misses will sting your toes!)

Body like Water: You want to keep your ankles, knees, and hips as loose as possible. Don’t lock out your knees or hips at any time. Keep constant flexion in those. And only tighten during the landing and spring of the jump. During the spring, your ankles, knees, and hips should work together, don’t put too much on either separately.

Your wrists need to always stay loose and relaxed. You can aid this by holding the handles loosely in your fingers with stability given by the thumb (thus the thin handle recommendation). Visualize your wrists doing all of the work of actually moving the rope. This will help when your shoulders start to BURN!

Jumping: This is possibly the most important thing to know as a beginner. Doing the same jump over and over will wear you out quickly. For instance, the first time you jump you are likely to just jump straight up and down with both feet. This is the easiest jump but you won’t last long doing only it. I was lucky enough to learn this from a boxer who showed me ways to alternate jumps to keep going longer. Your first priority should be to learn a small handful of jumps and practice alternating. Here are the basics:

- 2 feet jump (described above)
- 1 foot jump (jumping on 1 foot of course)
- Skiing jump (2 feet landing side to side like you are snow skiing)

A Simple Jump Set: practice this without a rope first, you want to get the feel of the rhythm and counting before adding the frustration of a rope. Once you have the footwork down, practice a few times again with your hands out and wrists rotating (simulating the rope)

- 2 feet jump 10 times
- 2 jumps left foot then 2 jumps right foot (count 1, 2 on the left / 3, 4 on the right) for 12 jumps

- Skiing jump 10 times
- 1 jump left foot then 1 jump right foot for 10 jumps (count 1 on the left, 2 on the right, imagine yourself running)

- 2 feet jump 10 times
- 1 jump left foot then 1 jump right foot then 2 jumps left foot ….. then 1 jump right foot 1 jump left foot and 2 jumps right foot. (count 1, 2, 3, 4 then 5, 6, 7, 8) do this for 32 jumps. This one is my favorite, once you have it down you are set!

That’s a total of 64 jumps, chances are you are at 30 seconds!

Frequency: Jump 4 days a week but don’t go more than 2 days in a row without a day of rest. When you first start it will be a major shock to your calves. Keep them stretched. Try the intervals as suggested and don’t be discouraged if you can’t make the full progression each week. If you can’t, simply try upping the work OR lowering the rest if needed instead of doing both. Do however keep adding the 2 intervals. If nothing else, just add the 2 intervals.

Thank you! You're awesome for giving this information..
I'm starting tomorrow morning. I'll keep you posted...

 

[localgirl]

Sooooo grateful for that information!

It will definately be put to good use

And thanks for the compliment- its been a bit of a struggle, I want a nice hardened lean look, risking losing my "girls" ( which already have dissappeared
sulk.
I have a consult this year for a BA & will be scheduling on for the new year. I want to get my bf% down to about 15% before then. Should be attainable hey??
As of this morning: 140lbs
Bf% 18.8-19% - gunna get some calipers for a more accurate read

Any reccommendations to go get up & go songs ( my cardio has been laggin')???

Thanks Everyone!!
Much
Lg

 

[OneBreath]

Sooooo grateful for that information!

It will definately be put to good use

And thanks for the compliment- its been a bit of a struggle, I want a nice hardened lean look, risking losing my "girls" ( which already have dissappeared
sulk.
I have a consult this year for a BA & will be scheduling on for the new year. I want to get my bf% down to about 15% before then. Should be attainable hey??
As of this morning: 140lbs
Bf% 18.8-19% - gunna get some calipers for a more accurate read

Any reccommendations to go get up & go songs ( my cardio has been laggin')???

Thanks Everyone!!
Much
Lg

Couple ?s

How tall are you?
For the BA are you going under the muscle or over?
Saline or silicon?

However i don't see anything wrong with them in your avi!!

My gf is going through the same deal right now. She dropped some fat quickly and lost some size. She just had a consultation. I don't think there is anyway of getting around it unfortunately. Don't let it get you down through!! Our subconscious mind is very powerful. At 5AM its so easy for that little seed to sprout up and hit the snooze button lol.

For music i'm currently with guns n roses appetite for destruction. Gotta love 80s metal for cardio!

Good luck.

 

[OneBreath]

Thank you! You're awesome for giving this information..
I'm starting tomorrow morning. I'll keep you posted...

Good luck, if nothing else switching cardio up to this will provide that good shock to your body.

 

[Thandie]

Good luck, if nothing else switching cardio up to this will provide that good shock to your body.

Thank you!

 

[localgirl]

Couple ?s

How tall are you?
For the BA are you going under the muscle or over?
Saline or silicon?

However i don't see anything wrong with them in your avi!!

My gf is going through the same deal right now. She dropped some fat quickly and lost some size. She just had a consultation. I don't think there is anyway of getting around it unfortunately. Don't let it get you down through!! Our subconscious mind is very powerful. At 5AM its so easy for that little seed to sprout up and hit the snooze button lol.

For music i'm currently with guns n roses appetite for destruction. Gotta love 80s metal for cardio!

Good luck.

I am 5'5 1/2 ( yes the half counts!!)
Definately going under the muscle- Ive done my research & find that it looks the best, IMO. And I'm going to get gummy bear ( silicone)'s.

Is your lady going under the knife soon? It is an unfortunate thing- that something so beautiful is made up of fatty tissue!! I actually found that most of my breast size went down when I started my var cycle- From a D to a B in a couple of months is a big change- But so is being able to see muscles where there once was only softness
Your right- that little seed is an easy sale that early!!

Nothing someone w/ a lil willpower & drive cant pull off though!

* theres ALWAYS room for improvement *

 

[OneBreath]

I am 5'5 1/2 ( yes the half counts!!)
Definately going under the muscle- Ive done my research & find that it looks the best, IMO. And I'm going to get gummy bear ( silicone)'s.

Is your lady going under the knife soon? It is an unfortunate thing- that something so beautiful is made up of fatty tissue!! I actually found that most of my breast size went down when I started my var cycle- From a D to a B in a couple of months is a big change- But so is being able to see muscles where there once was only softness
Your right- that little seed is an easy sale that early!!

Nothing someone w/ a lil willpower & drive cant pull off though!

* theres ALWAYS room for improvement *

You guys are so similar, your bodies look very much alike with the exception that you are an inch (and a half!) taller. She started loosing her's during an anavar cycle where she cut a lot of bodyfat and she feels the same way about getting to see that muscle ..... and so do I! She plans to do it before the end of the year and will go under the muscle with silicon. She's a trainer so her main concerns are with the recovery period and not being able to demonstrate movements/pickup weights/etc. She was told it would be nearly 4 weeks before she could do full movements again and that the first 2 weeks would be very painful. I'm really worried, i HATE to see her in any pain whatsoever.

Hope you made 5AM!

 

[Thandie]

You guys are so similar, your bodies look very much alike with the exception that you are an inch (and a half!) taller. She started loosing her's during an anavar cycle where she cut a lot of bodyfat and she feels the same way about getting to see that muscle ..... and so do I! She plans to do it before the end of the year and will go under the muscle with silicon. She's a trainer so her main concerns are with the recovery period and not being able to demonstrate movements/pickup weights/etc. She was told it would be nearly 4 weeks before she could do full movements again and that the first 2 weeks would be very painful. I'm really worried, i HATE to see her in any pain whatsoever.

Hope you made 5AM!

FYI! I had implants 10 years ago and was lucky to heal quickly and with no complications. I said my Dr. was very skilled and didn't invaded my body in a hurtful way; my Dr. said was due to the fact I was healthy and athletic. Now I think it was both. I suggest you listen to your Dr. pre and post surgery. DO NOT lift anything for a month even if you feel great or you'll pay the consequences. Be careful thereafter as well. Go to www.makemeheal.com and that will give you a great deal of information as to what to do. As a result, I didn't bruise and the whole experience was a lot better then I heard other people having. Good luck to LG and OneBreath's lady!!!!

 

[OneBreath]

FYI! I had implants 10 years ago and was lucky to heal quickly and with no complications. I said my Dr. was very skilled and didn't invaded my body in a hurtful way; my Dr. said was due to the fact I was healthy and athletic. Now I think it was both. I suggest you listen to your Dr. pre and post surgery. DO NOT lift anything for a month even if you feel great or you'll pay the consequences. Be careful thereafter as well. Go to www.makemeheal.com and that will give you a great deal of information as to what to do. As a result, I didn't bruise and the whole experience was a lot better then I heard other people having. Good luck to LG and OneBreath's lady!!!!

Very much appreciated. Thanks!

 

[Thandie]

Very much appreciated. Thanks!

I forgot to mention one important part. Do not use a Dr. because he's reasonable in price. You'll wind up going to another Dr to fix the mistake the first one made and have to pay again for the 2nd. If you can't afford a good Dr now, then wait another year to do it. I've seen many people make that mistake. When I need to get something done, I go to the best Dr or wait till I can afford it. So, shop, shop and shop some more. Rushing plastic surgery is not worth it. At the end of the day, follow your instinct in terms of the Dr. If you feel uncomfortable around the Dr, thendon't go with him.. I hope this helps..

 

[OneBreath]

I forgot to mention one important part. Do not use a Dr. because he's reasonable in price. You'll wind up going to another Dr to fix the mistake the first one made and have to pay again for the 2nd. If you can't afford a good Dr now, then wait another year to do it. I've seen many people make that mistake. When I need to get something done, I go to the best Dr or wait till I can afford it. So, shop, shop and shop some more. Rushing plastic surgery is not worth it. At the end of the day, follow your instinct in terms of the Dr. If you feel uncomfortable around the Dr, thendon't go with him.. I hope this helps..

I think she's very comfortable with the Dr. I'll keep my eye out and if i see any doubt i'll suggest more shopping. I think this one is good though.

Thanks!

 

[localgirl]

HELLO!!

Sorry its been soo long since I posted! Holidays becokned! Now its back to the daily grind..
yay.. haha

Thanks for the advice OneBreath & Than- I have a consult. next month, really excited to see what he has to say.
I'll keep ya in the loop!

 

[needtogetaas]

good to see you back girl. Hope to hear more from you.

 

[OneBreath]

Good to see you! Get back to that grind, gotta love it.

 

[*ebony*]

Good to see you! Get back to that grind, gotta love it.

+1

 

[localgirl]

Thanks!
Yah- didnt miss this much.. damn office jobs!!

Ok I was thinking about what I could ask about- and this came to mind.

I was looking at our photos from our vacation & my arms are truely getting big- lol- no joke-
My weights are pretty heavy- same as when I was on var.
Im just feeling like Im looking strong- but stout. Know what I mean. Since Im not super tall, I almost feel like a little pit bull...
How can I lean it out? Should I try doing lower weights higher reps? More cardio? Maybe incorp. some yoga or more stretching after workouts?

And what do you guys think about warming up before a weight session? Mandatory? I havent EVER warmed up- I know I should, but what are the pro's of it exactly.

Thanks guys!

 

[OneBreath]

Thanks!
Yah- didnt miss this much.. damn office jobs!!

Ok I was thinking about what I could ask about- and this came to mind.

I was looking at our photos from our vacation & my arms are truely getting big- lol- no joke-
My weights are pretty heavy- same as when I was on var.
Im just feeling like Im looking strong- but stout. Know what I mean. Since Im not super tall, I almost feel like a little pit bull...
How can I lean it out? Should I try doing lower weights higher reps? More cardio? Maybe incorp. some yoga or more stretching after workouts?

And what do you guys think about warming up before a weight session? Mandatory? I havent EVER warmed up- I know I should, but what are the pro's of it exactly.

Thanks guys!

Diet for leaning out. Pit bull, LOL, your ava tells a much different story.

This is just me but warming up usually just consists of a little incline treadmill walking or doing super high reps of really low weight of whatever body part i'm going to work. So if i'm doing chest, i'll grab some really light dumbbells, lay down on the bench and pump out 25-30 reps.

You mainly want to lower the risk of injury.

 

[localgirl]

Haha- yeah..the var definately gave me some mass..

My diet is pretty tip top- tho on holidays not soo much.

Anything else you can recommend?

And that makes total sense, so instead of doing like 5 min. warm up w/ cardio, I can just start my sets w/ a light set/ high rep. great! thnx!

 

[OneBreath]

If you're good with the diet then i would try some HIIT 3 times a week and take some lipoflame before the sessions. I remember you saying that you had taken clen before. I've been using lipoflame a little and its nothing like clen as far as jitters/shakes go. It just makes me not want to leave the gym.

 

[localgirl]

LOL. I do intervals when it comes to cardio.
I just recently started running again- maybe I just need to step it up.

I found I wasnt getting the sleep I needed when I tryed getting up @ 5am. That kinda cancelled out the fasted cardio-
Yah the clen I was using was expired- so prob. why it S U C K E D..
and unfortunately- canadians CANT GET LIPOFLAME. B.s if you ask me.. really- not fair at all

 

[OneBreath]

canadians CANT GET LIPOFLAME

Really? That sucks. I don't really do supplements but that is a good one.

 

[localgirl]

YEAH- It actually kinda boggles me a bit...

Dunno what could subsitute it either-

 

[*ebony*]

YEAH- It actually kinda boggles me a bit...

Dunno what could subsitute it either-

do you really need it?? i'm not preaching anything here. i used lipo6 myself for the 2 weeks because i had already purchased a bottle, but stopped cuase i found out i didn't like pills much. anyways just did it natural the rest of the way and planning on going that road until progress needs a boost?

 

[OneBreath]

do you really need it?? i'm not preaching anything here. i used lipo6 myself for the 2 weeks because i had already purchased a bottle, but stopped cuase i found out i didn't like pills much. anyways just did it natural the rest of the way and planning on going that road until progress needs a boost?

For me i like lipoflame specifically because it gives me energy in the gym, i don't want to leave. There have been a few days where i had to leave because i was getting so hungry. Insane workouts.

Most diet pills (never done lipo6) including clen just make me anxious. I don't like the feeling and you absolutely don't need them.

Good point ec.

 

[localgirl]

It is a good point. But at the stage I am at, the boost is very helpful. Plus factor in the 11 hour work days & all the stuff a woman does ( household wise) its hard to stay pumped in the gym. I like the extra boost for that- If someone can post a cutting diet meal plan- Id be down to try that out & go au natural for a bit.

I didnt see a lot of results from the clen. eca was good- but I dont want to go that hard, for my hearts sake right now.
I hear detox's are suppose to help with energy levels..??

 

[Thandie]

It is a good point. But at the stage I am at, the boost is very helpful. Plus factor in the 11 hour work days & all the stuff a woman does ( household wise) its hard to stay pumped in the gym. I like the extra boost for that- If someone can post a cutting diet meal plan- Id be down to try that out & go au natural for a bit.

I didnt see a lot of results from the clen. eca was good- but I dont want to go that hard, for my hearts sake right now.
I hear detox's are suppose to help with energy levels..??

Hi LG, good to see you back!
Could you remind me of your macros? In terms of grams, Pro/carbs/fat. How tallare you and how much you weight now and I'll be able to give you macros to cut..

 

[localgirl]

Oh Than~! Your always such a pleasent suprise!

My macro's are/ protien 150 carbs 100 fat 20-30

Im at 136.4 still 5'5 1/2

Id love to cut up- now that Im off cycle.. like I said before, I feel like I need to stretch out my muscle, I feel soo stout.. know what i mean?

 

[Thandie]

Oh Than~! Your always such a pleasent suprise!

My macro's are/ protien 150 carbs 100 fat 20-30

Im at 136.4 still 5'5 1/2

Id love to cut up- now that Im off cycle.. like I said before, I feel like I need to stretch out my muscle, I feel soo stout.. know what i mean?

Thank you!

Ok,lower your protein to 125g, carbs 100g, fat 25.

Do 45 minutes cardio or 30 morning and 20 afternoon. You should be burning fat with this. However, check with me in about 4 days and let me know how you're looking and how much you weight. If that's not doing it, then lower the carbs to 75 for 5 days and back to 100 for 2 days. Let me know..

 

[localgirl]

Sounds like a plan! Thanks Thandie
This is why I looooove this site, theres always so much helpful advice from the mentors!
Which I can REALLY appreciate since I dont talk to alot of women who can guide me in the right direction any place else but ELITE! xoxo

 

[localgirl]

I have my macro's down to 125 protien/ 100 carb/ 25 fat per day..
but my calorie intake is still super low ( maybe just over 1000).
Is this common? Im confused. Diet has always been my biggest issue- if I could just find exactly what works, I would eat that EVERYDAY! haha..

 

[Thandie]

I have my macro's down to 125 protien/ 100 carb/ 25 fat per day..
but my calorie intake is still super low ( maybe just over 1000).
Is this common? Im confused. Diet has always been my biggest issue- if I could just find exactly what works, I would eat that EVERYDAY! haha..

LG, If you want to get lean and be cut, you have to lower your calories. However, you're not having those macros for long. When I'm competing I go that low for about 2 or 3 weeks. My calories now are 150 pro, 160 carbs and 25 fat. In a week or two, I'll initially drop some of the carbs. The protein I may not have to drop much because I'm already lean. So the question is when do you want to look lean? in a month? 6 months? The further away you need to be lean, the slower the process.
How do you feel with those macros? are you hungry all the time? are you droping any weight?
This is not long term, but temporary untill you get the results you want. You're not going to get lean with the same calories, and you already learned that no product will make you lean; just diet. I learn that the hard way..

 

[localgirl]

I get it now- haha, I musta just had one monster brain fart, cuz I was sitting here, looking at my fitday for the day- and I was like dang, Ive got the macro's down pat ( maybe a point off here or there), but my calories are teenie...and thats when i got .

Thanks Than- that really helped ( as usual!)

Im actually finding those macro's are good. I am a little bit hungry- but I'm tweaking my "feeding" times a bit to try to resolve that. And I am drinking 3 liters of water ED, so that fills the void.

My new short term goal is to be leaned out by Xmas vacation.
I want to continue to build muscle, but I dont want to get the rounded physic as I normally do- any word on a rep/ set range that would benefit this goal?

 

[Thandie]

I get it now- haha, I musta just had one monster brain fart, cuz I was sitting here, looking at my fitday for the day- and I was like dang, Ive got the macro's down pat ( maybe a point off here or there), but my calories are teenie...and thats when i got .

Thanks Than- that really helped ( as usual!)

Im actually finding those macro's are good. I am a little bit hungry- but I'm tweaking my "feeding" times a bit to try to resolve that. And I am drinking 3 liters of water ED, so that fills the void.

My new short term goal is to be leaned out by Xmas vacation.
I want to continue to build muscle, but I dont want to get the rounded physic as I normally do- any word on a rep/ set range that would benefit this goal?

You'll be hungry initially, then it gets better. I usually have green tea when hungry and have to wait for the next feeding.

Xmas vacation? that's a while from now.
Let me know how much you have lost in a week. I might have to increase your food. We're talking about 4 months and that's too far. But let's start here and yake it from how much you have lost. Everyone loses at a different speed.

As far as training, you can check my thread for the workout I do now; that might help. Remember to do cardio, but since you have till xmas, I'd take it slow. 35 minutes a day; 5 days a week. Again, we can adjust as we go..

 

[*ebony*]

Hi LG,
i've been out for a few days but i'm back to EF. glad you figured things out!!

Thandie and OneBreath are great and helpful as usual of course.

 

[localgirl]

Start of a new week - Boo to back to work!

Tryed keeping it very clean this weekend, kept those macro's - maybe off by a little bit. Its getting tighter & tighter daily. I find I can tweak gradually till I find my sweet soft w/ eating

Im doing the green tea thing between meals & keeping up w/the water.
Took mon-fri. off from the gym last week, felt great to get back to it.
Ive kept my strenghtns from the var so far, though it is a LOT harder to push through the last few reps.

135lbs.

 

[Thandie]

Start of a new week - Boo to back to work!

Tryed keeping it very clean this weekend, kept those macro's - maybe off by a little bit. Its getting tighter & tighter daily. I find I can tweak gradually till I find my sweet soft w/ eating

Im doing the green tea thing between meals & keeping up w/the water.
Took mon-fri. off from the gym last week, felt great to get back to it.
Ive kept my strenghtns from the var so far, though it is a LOT harder to push through the last few reps.

135lbs.

Great!
Keep an eye on your weight and how you get (hard/soft)
I want you to weight yourself daily. I don't know if you're a fan of that, but is best to tweek things early and not when you have either gained or lost too fast.
drink plenty of water..

 

[*ebony*]

LG have you looked into L-Carnitine for a supplument, maybe you could add it with the green tea. from what i've read its supposed to great for burning some fat off. its supposed to be cycled and i guess you could give it a try for a few weeks.
you can disregard this amature suggestion b/c you probably know all this anyways.

 

[localgirl]

EB- Ive read about that. I may give it a shot sometime. Are you supp. it? Do you find it works?
By green tea, I mean, actual tea, I buy the TAZO stuff ( from starbucks). The refresh & zen is delicious.

Than- I have been weighing myself daily, what time of the day do you find you get the most accurate reading? I usually drink a glass of water & weigh myself in the morning.

I find Ive definately softened up a bit, but I am leaning out quit nicely.

I havent got the time to do the am cardio in addition to pm cardio- but I am running intervals on the treadmill ( good for leaning out correct?).

I'll keep this up & let you know how I progress

thanks so much for all your help & support.

The thought of training to compete next year has crossed my mind once or twice, can you enlighten me to any of this? procedures, training, how do i... etc.

 

[Thandie]

EB- Ive read about that. I may give it a shot sometime. Are you supp. it? Do you find it works?
By green tea, I mean, actual tea, I buy the TAZO stuff ( from starbucks). The refresh & zen is delicious.

Than- I have been weighing myself daily, what time of the day do you find you get the most accurate reading? I usually drink a glass of water & weigh myself in the morning.

I find Ive definately softened up a bit, but I am leaning out quit nicely.

I havent got the time to do the am cardio in addition to pm cardio- but I am running intervals on the treadmill ( good for leaning out correct?).

I'll keep this up & let you know how I progress

thanks so much for all your help & support.

The thought of training to compete next year has crossed my mind once or twice, can you enlighten me to any of this? procedures, training, how do i... etc.

L-Carnitine is a great supplement. I use liquid (with no added sugar) and add it to my protein powder. I also use Opti-CLA powder, which I alo add to my pp. I didn't nentioned supplements b/c I thought you had that taken care of.
In terms of getting hard, I get hard from dieting and should be getting harder. If you look at my thread, I am pretty hard with striation. That's due to diet, which is the reason I asked you to keep an eye on how hard you get.
The tea should be real hot green tea.

Weight yourself when you first get up in the morning, in order to get an accurate weight since there's no food in your system.
I usually use the bathroom first, but I'm ocd

At least you're doing one session, which is fine since you have so much time to lean out.
If you want to compete, I'll help you, but one thing at a time. When you're ready, we'll talk..

 

[localgirl]

Thanks Than- we'll talk when the time is right.
As for sup's I use Glutamine- added to my protien powder & I do use CLA already, along w/ a multi & milk thistle. So, yah, I do have that covered

I will go get some real green tea ( any brand you prefer, that I should check out?)

Ok, so I am weighing myself at the right time I do the same, after the washroom!!

I do have a long time to lean out, but the sooner the better, obviously! lol
Would it be useful to do an am & pm cardio session 2x a week? I wake up much too early for work to do it during the week, unfortunately.

You do look amazin' Than! Im so gratful to have you be my guidence

 

[Thandie]

Thanks Than- we'll talk when the time is right.
As for sup's I use Glutamine- added to my protien powder & I do use CLA already, along w/ a multi & milk thistle. So, yah, I do have that covered

I will go get some real green tea ( any brand you prefer, that I should check out?)

Ok, so I am weighing myself at the right time I do the same, after the washroom!!

I do have a long time to lean out, but the sooner the better, obviously! lol
Would it be useful to do an am & pm cardio session 2x a week? I wake up much too early for work to do it during the week, unfortunately.

You do look amazin' Than! Im so gratful to have you be my guidence

Any green tea you like. I get 'flavored tea' I don't like green tea like Japanese have; that's too hardcore for me. Now I buy The Republic of Tea, Apple Blossom flavor. I add stevia and cloves for added flavor.
Two days of double is good. But don't workout 7 days a week. If you do workout on the weekends, then take a day off during the week.

Thank you for the compliments!!

 

[OneBreath]

stevia is good stuff. I just started adding it to my shakes/oatmeal/etc. Whenever you need a little taste or extra sweetness its great. Also i think its natural, not like equal.

 

[localgirl]

stevia is the sh*t!! I add half a packet to my tea & I mix a bit in w/ some almond butter & spread it on rice cakes for a lil sweet treat.
It is all natural, derived from rice.

Ok Thandie, I wouldnt ever workout 7 days a week. I usually take the day after a big muscle group day. Especially legs, they still kill 2 days after

 

[*ebony*]

stevia is good stuff. I just started adding it to my shakes/oatmeal/etc. Whenever you need a little taste or extra sweetness its great. Also i think its natural, not like equal.

hmm..i do use equal, i'll look for stevia when i reload. thanks for the input.


LG-about the l-carnitine i haven't tried it. but planning on it. i still have a fair amount of fat haning around my body and i think the more fat you have the better they work.

i know you said you don't have time for AM cardio, but it really works and if you'll be trying the l-carnitine i read its super effective when take before am cardio for fat loss...if you can find a way and do it you'll lean out faster i think. i havn't been consistent with my cardio in the last 2 weeks because it been a bit hectic here, but i did it when i could and i'm still leaning out nicely. i guess just try to incorperate it whenever you can.

 

[localgirl]

Your right EB- anytime you can squeeze in a good cardio sess.
I would looove to be able to start getting up early & bustin' a good session but that would require waking up @ 430am! And you know.. sleep is important to muscle growth! haha

Let me know how the L- carnintine works out. Im def. interested in knowing about it!
Keep up the good work EB!

 

[Thandie]

Hey, LG! How are you coming along? just checking on you and hoping is all going smooth..

 

[localgirl]

Hey Than-
Things are going really good.
I havent been eating as good as I shouldve ( the weekend was too good to me..lol) but Im back on the horse, and man, its hard to get back on after vacations.
Ive got my meal plan down pat for the week.
Still not doing cardio in the am, but have been staying cosistant at the gym & even jacked my weights a bit
100lbs squats My goal is 200lbs. by the end of the year.

weight: 135
10lbs to go...

 

[Thandie]

Hey Than-
Things are going really good.
I havent been eating as good as I shouldve ( the weekend was too good to me..lol) but Im back on the horse, and man, its hard to get back on after vacations.
Ive got my meal plan down pat for the week.
Still not doing cardio in the am, but have been staying cosistant at the gym & even jacked my weights a bit
100lbs squats My goal is 200lbs. by the end of the year.

weight: 135
10lbs to go...

Good; welcome back!

no worries! just go back on the saddle and you'll be fine. 10lbs is attainable....

 

[localgirl]

Thanks Than

Im back on the horse & feel amazing.. Its all coming back to me how great it feels when you've just finished lunch & would love a lil something sweet-- and I just pour myself a cup of green tea & voila! satisfaction! And NO guilts!

I'll keep ya'll in the loop.

How do you feel about carb/ fat blockers?

 

[Thandie]

Thanks Than

Im back on the horse & feel amazing.. Its all coming back to me how great it feels when you've just finished lunch & would love a lil something sweet-- and I just pour myself a cup of green tea & voila! satisfaction! And NO guilts!

I'll keep ya'll in the loop.

How do you feel about carb/ fat blockers?

Great! I'm glad the green tea is working for you. It works for me everytime!
I personally don't believe in carb blockers. I try to attain all my dieting goals by manipulating my diet. I use fat burners, but I feel they work temporarily, not long term. I used them 1 month to 1.5 months before comp. If I used them for a longer period, they stop doing anything and I get a headache. But, I believe you used ephadrine, which I heard it really works....?

 

[localgirl]

I can't really see how a carb/ fat blocker would work too well, but Ive read a lot of reviews saying that the bsn one works phenomenally ( cheater's relief). I ordered some, just to give it a whirl on cheat days-
I am going to maintain my macro's @ what you recmommended, but just so that I dont go absoulutely crazy, Im allowing a 4 hour window a week to cheat- mostly on just pasta or some starbucks. Nothing over board.
I'll keep the board posted.

Effies do work really well, but like any other thermo. if you take em for too long, they will lose there effectivness, like you said.

 

[localgirl]

So.. I have been sticking to those macro's & my weight shot up again...
I am at a total loss here. I am doing everything right.. besides the am cardio..
even with diet alone, I should be losing 1.51 lbs a week with my 755 cal. deficient. and I am below that with my macro's at what they are at..

 

[localgirl]

 

[Thandie]

So.. I have been sticking to those macro's & my weight shot up again...
I am at a total loss here. I am doing everything right.. besides the am cardio..
even with diet alone, I should be losing 1.51 lbs a week with my 755 cal. deficient. and I am below that with my macro's at what they are at..

Hi, LG!
You mentioned last weekend you didn't do so well. I suspect that's the reason your weight went up. Remember, you were losing 1.5lbs per week. My guess is that the calories you had on the weekend added to the gain. Unfortunatly, when we want to be lean and fit, every little thing makes a difference. I'm not saying that's how you have to leave your life, but untill you get to where you want to be, you're better off being tight on your diet for a while.
Does that make sense?
However, if you're consistent for three weeks, you'll be fine. Just go back on the horse..

 

[localgirl]

I know! I shouldnt have fallen off the horse to begin with!! lol

Im down with living a clean lifestyle- it does take a lot of dedication.
Im going to allow that 4 hour window of cheating, but not until Ive stayed on the horse straight for 3 weeks.

I keep ya updated!! Thanks again Than, for all the support

 

[localgirl]

Things are going great.
I switched up my diet- eating every 3 hours. Finally got my macro's right on the money- the protien is a bit higher( 120-150) but I feel good with this.

Meal 1- 1/2 cup oatmeal, 1 cup berries
Meal 2- Protien shake ( 20 grams)
Meal 3- Chicken Salad w/ 2 tbsp's dressing
Meal 4- Tuna & Veg.
Meal 5- 3 Egg Whites & Veg
Meal 6- 1 cup cottage cheese & 3 strawberries

Also I have a pwo shake.

I has a cheat meal this weekend ( homemade nachos! yum!!) and took BSN's cheaters relief with it- that sh*t def. works.. I wouldnt use it as a crutch, but here & there for sure.

My weight is still @ 135lbs. Havent measured bf % in a while.
Jacking the cardio to 30 min. ED this week. Maybe that will help.

It def. does take a while to get back into the swing of things, to get a diet tweaked to get the right macro's.

Going for my BA consult this month too- super excited about that.
New goal- Bf% down to 16% before BA ( gunna schedule in Feb.).

What ya'll think? Do able?

 

[*ebony*]

Things are going great.
I switched up my diet- eating every 3 hours. Finally got my macro's right on the money- the protien is a bit higher( 120-150) but I feel good with this.

Meal 1- 1/2 cup oatmeal, 1 cup berries
Meal 2- Protien shake ( 20 grams)
Meal 3- Chicken Salad w/ 2 tbsp's dressing
Meal 4- Tuna & Veg.
Meal 5- 3 Egg Whites & Veg
Meal 6- 1 cup cottage cheese & 3 strawberries

Also I have a pwo shake.

I has a cheat meal this weekend ( homemade nachos! yum!!) and took BSN's cheaters relief with it- that sh*t def. works.. I wouldnt use it as a crutch, but here & there for sure.

My weight is still @ 135lbs. Havent measured bf % in a while.
Jacking the cardio to 30 min. ED this week. Maybe that will help.

It def. does take a while to get back into the swing of things, to get a diet tweaked to get the right macro's.

Going for my BA consult this month too- super excited about that.
New goal- Bf% down to 16% before BA ( gunna schedule in Feb.).

What ya'll think? Do able?

glad things are still going well LG. i think you could definatly get that bf down...my goal is to get down to 15%

i havn't measused my bf latley though....time to do it. get you measured and let us know what it turns out to be.

also i'm curious as to how your progressig...i mean do you have any recent pics that you took that you can post?

 

[localgirl]

Thanks EB!

Ill measure mine tonight & you measure yours! We'll exchange the good/ or bad news tomorrow!

I dont like posting pic's up on boards, but I was thinking it would be cool to take a before pic now & take one weekly.. Suppose to help w/ the motivation hey?>!

 

[*ebony*]

Thanks EB!

Ill measure mine tonight & you measure yours! We'll exchange the good/ or bad news tomorrow!

I dont like posting pic's up on boards, but I was thinking it would be cool to take a before pic now & take one weekly.. Suppose to help w/ the motivation hey?>!

okay you get your measured and i'll do mine done and we'll share the news......but you go first!!lololol

definatly take the pics and although i would have liked to see where your at, it's still a good idea to take pics and keep them stored in cam...they will definatly motivate you.

 

[localgirl]

Haha- Ok, Ill go first!
Im gunna be totally honest here ( though I dont want to be about my weight!)
137lbs
19%bf
I'm going to take some before photos this weekend, maybe I can just pm them to you- so we can track one anothers progress!

Did 40 min. cardio & abs last night

Today-
Meal 1- 5 egg white & sliced bell peppers & 1 pc. toast
Meal 2- 1 cup cottage cheese & 1 orange
Meal 3- Tofu Salad w/ 2 tbsp.'s dressing
Meal 4- 1 cup of salmon & whole wheat pasta ( cold)
Meal 5- Egg white omlette
Meal 6- 1/2 cup Low fat yogurt & fruit
Plus I have a pwo shake.
Macros: 14.5 - fat 103.2 carbs 131.4 protien

 

[ironwings]

LG - you look amazing. Your body will go through so many changes as you cycle on and off VAR and switch up your workouts. Some will be up and some will be down (yes, the girls).

Awesome determination and discipline - start back on that jump rope

As for my girls (refered to in OB's entry) - way down. I mean, WAY down. Take your time decided on size and make sure to insist you take a couple home to wear for a bit. You'll be amazed at how excited you get to see them under your clothes but then get home and realize they get in the way.

Keep me posted on how it goes for you. I haven't scheduled mine yet (still a little chicken).

 

[localgirl]

Thank you ironwings.
Im really stoked about all the changes my body makes, on cycle & off cycle. Im going to start another cycle shortly, trying to get my bf% down a bit more before I jump in again.
I think if I can maintain a good clean diet & keep up the intensity, I'll be ready to make the absolute most out of my next cycle.

What are you chicken about? Did a lil too much research? lol My consult. is in 2 weeks ( sooo excited & a lil nervous).
Do you have any insight to questions I absolutely must ask? And really, ask to take some home? Do most doctors allow that?

Thanks for your support!!

 

[ironwings]

Be persistent. It is your body and a HUGE decision. I don't think doctors like too but I told them if they wanted my business I had to take the puppies home and try them out. They let me keep them overnight.

Chicken? I kinda like my body a la natural. I won't go into the perks of having my normal size back (maybe a tad larger) on this thread ;-) but I also worry about how they will feel (to my partner!!). Will I change my mind later? It is a big decision for me, very personal.

Questions? Ask anything that is on your mind girl. ANYTHING. You need to be very comfortable with your decision to have implants. Drill them on recovery. I kept getting different answers through research, friends and doctors. Ask them what the worst case scenario is. Because of my profession I can't be out long and when I do go back I need to be physical day one. I would imagine you'd be concerned about your training. Just ask away..... It is a simple procedure so don't get crazed on having to have all the latest research et. Just ask what is on your mind and get a contact and number that you can call with additional questions once you leave.

I went twice and will go back again before my surgery. You know, just in case ;-)

 

[ironwings]

I was looking back through your log - great attitude.

About your workouts and wanting to lose body fat - I have a little something for you to try:

Add light weight complexes to the start of at least 3 days of weight training (I didn't pay close attention to your program or the weight you are lifting - I'll do that later) and put those jump rope drills in at the end of the workout (I'd encourage you to alternate with some boxing drills). More on that later gator.

About these plyo complexes. I added them to my workouts as a warm up and saw a nice reduction in body fat - I added them every workout at first with heavier weights and found that I was over training so cutting back to lighter weight and only doing them 3x a week helped and the changes are still coming. Now I'm addicted - give it a try (again, adjusting weight according to what you lift)

Using a 45lb bar stand in a nice steady position with feet shoulder width apart and bar hanging in front (hands at shoulder press width) and do the following 5 - 8 times. Rest 45 seconds and go again. 4 or 5 sets is all you need.

Squat, clean with jump, press
Good morning (with bar on your back)
Squat press with jump (with bar on your back)
Drop clean, deadlift with a row at the end
repeat 5 - 8 times

Any variation works. I've done lunges instead of squats etc. The idea is to have continuous movement - get some great music with a steady 2 count beat and you are golden!

 

[*ebony*]

Haha- Ok, Ill go first!
Im gunna be totally honest here ( though I dont want to be about my weight!)
137lbs
19%bf
I'm going to take some before photos this weekend, maybe I can just pm them to you- so we can track one anothers progress!

Did 40 min. cardio & abs last night

Today-
Meal 1- 5 egg white & sliced bell peppers & 1 pc. toast
Meal 2- 1 cup cottage cheese & 1 orange
Meal 3- Tofu Salad w/ 2 tbsp.'s dressing
Meal 4- 1 cup of salmon & whole wheat pasta ( cold)
Meal 5- Egg white omlette
Meal 6- 1/2 cup Low fat yogurt & fruit
Plus I have a pwo shake.
Macros: 14.5 - fat 103.2 carbs 131.4 protien

i think my scale broke, its not measuring bf% accuratly although my weight is still about the same- i'm 151lbs right now

i have a scale that measures bodyfat and it seemed to be consistant with the measurements i got at my gym- last time bodyfat was in the high 20s-

i'll go get measured and let you know as promised

Great! did you take your "before" pics. i bet you look awsome with only 16% bf. go ahead and pm it to me if you still don't want to post them. i'm gonna take some pics of my own soon too.

 

[*ebony*]

I was looking back through your log - great attitude.

About your workouts and wanting to lose body fat - I have a little something for you to try:

Add light weight complexes to the start of at least 3 days of weight training (I didn't pay close attention to your program or the weight you are lifting - I'll do that later) and put those jump rope drills in at the end of the workout (I'd encourage you to alternate with some boxing drills). More on that later gator.

About these plyo complexes. I added them to my workouts as a warm up and saw a nice reduction in body fat - I added them every workout at first with heavier weights and found that I was over training so cutting back to lighter weight and only doing them 3x a week helped and the changes are still coming. Now I'm addicted - give it a try (again, adjusting weight according to what you lift)

Using a 45lb bar stand in a nice steady position with feet shoulder width apart and bar hanging in front (hands at shoulder press width) and do the following 5 - 8 times. Rest 45 seconds and go again. 4 or 5 sets is all you need.

Squat, clean with jump, press
Good morning (with bar on your back)
Squat press with jump (with bar on your back)
Drop clean, deadlift with a row at the end
repeat 5 - 8 times

Any variation works. I've done lunges instead of squats etc. The idea is to have continuous movement - get some great music with a steady 2 count beat and you are golden!

this is interesting..
something new to try. thanks for sharing ironwings

 

[ironwings]

this is interesting..
something new to try. thanks for sharing ironwings

Let me know how it goes. I'll post some more complexes later for you guys so you can find something that flows with your body. I realized in looking back I wasn't very specific in how to perform them. Long day yesterday! I'll write something up and post this afternoon, I think you'll enjoy them (and the results).

 

[localgirl]

Thanks Ladies!

EB- I was thinkin, we can exchage our progress pics?! Ill take some this weekend! And you better deliever on that bf%! lol

Iron- That sounds like an awesome way to spice it up a bit. I think my biggest problem was my diet. Ive got this passion for food, and Ive noticed since turned 26, my metab. is not as good to me as it was 6 years ago. lol
My diet has done a complete 180 this week, Im eating every 3 hours, as opposed to every 2 hours, only egg whites for dinner& some low fat yogurt or cottage cheese w/ berries for dessert.
In the past 3 days Ive been doing this, Ive already noticed a nice change.
Been cosistant at the gym, its my heavy week ( I am trying to do 1 heavy week every 3 weeks, see if my result will be better than doing straight heavy). I got pretty bulky with my last cycle, and I would like to gain more lean muscle mass, again though, my diet wasnt in check.

I am totally looking forward to hearing about HOW xactly to do these moves.
Just toss out a complete routine, Ill give it a wirl-

macro's for today: Fat: 17.6 Carbs: 118.6 Pro: 117.4

Its our night off from the gym, but I am still going to do some ab work ( I find i do need to do my abs ED to see good definition) how does that sound ladies?

 

[ironwings]

Complex Training

I promised a better post on complexes. I absolutely adore these. I’ve been a dancer my whole life and this brought that part of me into the weight room (that is a tough one to sell, my former dance peers give me a hard time). All the videos you will find will show men doing each exercise 4 – 6 times in a row and jerking around to the next one like they are having convulsions. Be graceful with these while still being explosive. Perhaps one day I’ll video myself doing a routine so you can see what I’m talking about.

Why Complexes: Complexes work to increase mobility, challenge your balance, and enhance power, endurance, and hypertrophy. They also teach your body to work in a harmonious manner (like a dancer). They are the perfect addition to your workout if you are leaning out. Used as a warm-up they will prepare you for your workout both mentally and physically. You can also use them for a full body workout when time is tight – just add a little weight.

Body Preparedness: You’ll want training gloves, a towel, personal music (see Music below), and water.

Space: I like a lifting platform with a bar rack but as long as the surface has some give (rubber flooring) and won’t be harmed by the equipment you choose then you are golden. You need a little room in the front, back and both sides for mobility.

Equipment: Begin with a wooden dowel if you’d like or simply try these at home with no weight at all to get the flow right. Once you feel comfortable graduate to either a 45lb bar or a lighter weight Olympic bar (or body bar for gyms that have those). Do what you feel comfortable with. You want to be able to flow through the movements with a little explosiveness. Just enough weight to make you burn but not too much that you can’t then do a shoulder workout. You might find when you start to do these your lower body can handle much more than your upper. It will even out a bit as you progress.

Music: You will flow best if you have a two-count rhythm. Rock doesn’t work well (unfortunately). I’m not a huge fan of pop music but Madonna’s release “4 Minutes” does the trick perfectly. At least listen to it for the rhythm and choose something similar.

Sets: Start with 4 repetitions (entire complex is 1 rep) and progress to as many as 6 before resting. Rest 45 to 60 seconds and repeat 3 – 5 times. You can lower your rest time as you progress.

Frequency: 2 to 3 times a week before your workout is plenty. Any more and you will strike a cord with your central nervous system. From experience L

Creating your own: Think about your favorite movements and work to put together a routine that flows from one to the next. The first movement puts you in position for the next etc. This can be as simple as two movements or 10. I’ll give you several types.

Complex 1: Do these as rounds, repeating 3x

Jump squat with light weight bar – 10 seconds
10 Burpees with no weight (rack the bar)

Complex 2: Do each movement once, flowing into the next

Power clean
Front squat
Push press
Squat
Push press

Complex 3: Do each movement once, flowing into the next

Deadlift
Romanian deadlift
Bent over row
High pull
Power clean press
Front squat
Push press
Back squat

Complex 4: Do each movement twice before moving on to the next

Overhead squat
Lateral squat lunge (squat and lean side to side)
Overhead reverse lunge
Sots press (squat while pressing)

Complex 5: Complete each movement twice before moving on to the next

Overhead squat
Lateral squat lunge
Overhead reverse lunge
Romanian deadlift to snatch pull through (my fav)
Curtsy lunge
Sots press (squat while pressing)

Explosive Complex 6 (personal fav): Do each movement once, flowing into the next

Romanian deadlift
Power clean press (jump) – bring the bar to your back
Good morning
Back squat
Push press (jump)
Deadlift
Bent over row

Get addicted.

 

[*ebony*]

Thanks Ladies!

EB- I was thinkin, we can exchage our progress pics?! Ill take some this weekend! And you better deliever on that bf%! lol

Iron- That sounds like an awesome way to spice it up a bit. I think my biggest problem was my diet. Ive got this passion for food, and Ive noticed since turned 26, my metab. is not as good to me as it was 6 years ago. lol
My diet has done a complete 180 this week, Im eating every 3 hours, as opposed to every 2 hours, only egg whites for dinner& some low fat yogurt or cottage cheese w/ berries for dessert.
In the past 3 days Ive been doing this, Ive already noticed a nice change.
Been cosistant at the gym, its my heavy week ( I am trying to do 1 heavy week every 3 weeks, see if my result will be better than doing straight heavy). I got pretty bulky with my last cycle, and I would like to gain more lean muscle mass, again though, my diet wasnt in check.

I am totally looking forward to hearing about HOW xactly to do these moves.
Just toss out a complete routine, Ill give it a wirl-

macro's for today: Fat: 17.6 Carbs: 118.6 Pro: 117.4

Its our night off from the gym, but I am still going to do some ab work ( I find i do need to do my abs ED to see good definition) how does that sound ladies?

Hey LG.
okay bodyfat is 27% right now, but i still haven't got it done at the gym so i don't know how accurate that is....i keep forgetting whenever i go to the gym.

lol..okay you PM me you pics. i took some pics of me last night, i'll PM them to you and you can tell me what you think.

P.S OMG i hear you on the abs....i think i have to start hitting them hard hardcore to see defintion, and of course get my bodyfat evan lower..especially lower abs!!!!

 

[localgirl]

HEY EB-
27% not too shabby.. can I suggest using the calipers to measure. They seem to be more accurate. I have a theory about the electronic bf% devices, the handheld ones only have enough current to measure your upper body & the scale ones, they only have enough current to determine your bottom half- and still can be VERY inacurate.

So its day 5 of the diet & WOW, I have noticed a HUGE difference. I finally found something that is working really well for me. And my will power & self discipline has become very strong, im rather proud of that.
My weight is down to 135.7lbs, I havent measured bf this week again, I will wait 2 weeks till I measure again. So next Monday I will post that.

Did legs & abs last night. Its heavy week- so it was nutz. Loved it!
It would be pretty cool to compete I think, but Ive got so much work to do still & its something I know NOTHING about! lol
Once I get down to my desired weight : 125lbs. Ill talk to someone about that

IRON- Amazing post! I am stoked to try this out. First at home, so I dont look like a total jack as* at the gym.. haha

 

[ironwings]

Complex 6 is the prettiest

 

[localgirl]

Thanks lady!!
I dont mind grunting & looking sweaty @ the gym, I just dis-like looking like a FOOL! lol

So, diet is great, going to the gym again tonight! Its totally showing, 1 week of being on track- freakin amazing!

TGIF everyone!

 

[*ebony*]

Complex Training

I promised a better post on complexes. I absolutely adore these. I’ve been a dancer my whole life and this brought that part of me into the weight room (that is a tough one to sell, my former dance peers give me a hard time). All the videos you will find will show men doing each exercise 4 – 6 times in a row and jerking around to the next one like they are having convulsions. Be graceful with these while still being explosive. Perhaps one day I’ll video myself doing a routine so you can see what I’m talking about.

Why Complexes: Complexes work to increase mobility, challenge your balance, and enhance power, endurance, and hypertrophy. They also teach your body to work in a harmonious manner (like a dancer). They are the perfect addition to your workout if you are leaning out. Used as a warm-up they will prepare you for your workout both mentally and physically. You can also use them for a full body workout when time is tight – just add a little weight.

Body Preparedness: You’ll want training gloves, a towel, personal music (see Music below), and water.

Space: I like a lifting platform with a bar rack but as long as the surface has some give (rubber flooring) and won’t be harmed by the equipment you choose then you are golden. You need a little room in the front, back and both sides for mobility.

Equipment: Begin with a wooden dowel if you’d like or simply try these at home with no weight at all to get the flow right. Once you feel comfortable graduate to either a 45lb bar or a lighter weight Olympic bar (or body bar for gyms that have those). Do what you feel comfortable with. You want to be able to flow through the movements with a little explosiveness. Just enough weight to make you burn but not too much that you can’t then do a shoulder workout. You might find when you start to do these your lower body can handle much more than your upper. It will even out a bit as you progress.

Music: You will flow best if you have a two-count rhythm. Rock doesn’t work well (unfortunately). I’m not a huge fan of pop music but Madonna’s release “4 Minutes” does the trick perfectly. At least listen to it for the rhythm and choose something similar.

Sets: Start with 4 repetitions (entire complex is 1 rep) and progress to as many as 6 before resting. Rest 45 to 60 seconds and repeat 3 – 5 times. You can lower your rest time as you progress.

Frequency: 2 to 3 times a week before your workout is plenty. Any more and you will strike a cord with your central nervous system. From experience L

Creating your own: Think about your favorite movements and work to put together a routine that flows from one to the next. The first movement puts you in position for the next etc. This can be as simple as two movements or 10. I’ll give you several types.

Complex 1: Do these as rounds, repeating 3x

Jump squat with light weight bar – 10 seconds
10 Burpees with no weight (rack the bar)

Complex 2: Do each movement once, flowing into the next

Power clean
Front squat
Push press
Squat
Push press

Complex 3: Do each movement once, flowing into the next

Deadlift
Romanian deadlift
Bent over row
High pull
Power clean press
Front squat
Push press
Back squat

Complex 4: Do each movement twice before moving on to the next

Overhead squat
Lateral squat lunge (squat and lean side to side)
Overhead reverse lunge
Sots press (squat while pressing)

Complex 5: Complete each movement twice before moving on to the next

Overhead squat
Lateral squat lunge
Overhead reverse lunge
Romanian deadlift to snatch pull through (my fav)
Curtsy lunge
Sots press (squat while pressing)

Explosive Complex 6 (personal fav): Do each movement once, flowing into the next

Romanian deadlift
Power clean press (jump) – bring the bar to your back
Good morning
Back squat
Push press (jump)
Deadlift
Bent over row

Get addicted.

cool! good post IW! gonna look into it some more. thnxs.




LG, i PM'd you some pics but i,m not sure if you got them b/c my PM box is acting weird...

 

[Thandie]

Hi LG,
Checking in to see how you're doing!!. Have been really busy and have not been posting much.

 

[localgirl]

EB- I did not receive the PM from you..?

Iron- I havent tryed any of the complex's yet- I have a free gym session on Saturday ( trainer free) so I will def. be trying one of them out then.

Than- I would love to be able to say that I didnt fall off the horse again ( wknds are sooo hard for me), but I did.. and its funny how serving after serving of brownies & fat free ice cream, can still spike weight gain so quickly.
My solution: I have written out a meal plan for each day of the week- INCLUDING the weekend. NO CHEATS allowed until I have reached my 3 weeks stict diet & steady workouts- or 130lbs. whichever comes first. ( before I would only journal the week meal plans, not weekends).
Hope this works. My macro's are looking REALLY good during the week : Fat:10-15g Carbs: 60-80 Protien: 100-140
I am attempting to keep the fat @ 10g.
I have tryed YOGI tea's- YUM! Totally perfect w/ some splenda for dessert.

Thanks for checking in

 

[Thandie]

EB- I did not receive the PM from you..?

Iron- I havent tryed any of the complex's yet- I have a free gym session on Saturday ( trainer free) so I will def. be trying one of them out then.

Than- I would love to be able to say that I didnt fall off the horse again ( wknds are sooo hard for me), but I did.. and its funny how serving after serving of brownies & fat free ice cream, can still spike weight gain so quickly.
My solution: I have written out a meal plan for each day of the week- INCLUDING the weekend. NO CHEATS allowed until I have reached my 3 weeks stict diet & steady workouts- or 130lbs. whichever comes first. ( before I would only journal the week meal plans, not weekends).
Hope this works. My macro's are looking REALLY good during the week : Fat:10-15g Carbs: 60-80 Protien: 100-140
I am attempting to keep the fat @ 10g.
I have tryed YOGI tea's- YUM! Totally perfect w/ some splenda for dessert.

Thanks for checking in

LG, It's not a good idea to keep the fat so low. Especially when the pro and carbs is low as well. Fat is not what's stopping you from losing weight.
In terms of falling off the wagon; it's ok to do so. But in your case as you mentioned, you need to be at a certain weight comes December, therefore it would be best to be strict; as you said, no cheat!
But, overall, hopefully this is a lifetime commitment for you so, if you fall off the wagon 4x this week/month,(for argument sake) then you fall off 3x next week/month, and so forth, untill you get more used to being 'good then bad'.

 

[ironwings]

LG, wanted to share a little something that made a huge difference in my diet. I always worried about low fat too...and it worked great for a long time because it simply lowered my calorie intake but my energy levels were low, low, low. Problem was I would eat things just because they were low fat and didn't watch my sugar or sodium intake. I have found that if I keep my sugar intake very low to zilch and my sodium way down then all is well with higher fat. Fat is a healthy addition to your diet - just watch that sodium and sugar - low fat printed on the label usually screams UNHEALTHY! Watch those labels - you'd be surprised how much sugar and sodium is in processed food. A rule of thumb for me is less than 4g of sugar per serving. And very little processed food ;-)

This is a journey. There is no end. When you get to your goal weight, there will be something new to discover and challenge yourself with. A healthy lifestyle is an extraordinary lifestyle! Keep inspiring us!!

 

[localgirl]

Hi Ladies-

I have been able to maintain @ 15-20g of fat..I do know that fat doesnt make you fat: and I do totally stay away from refined & processed foods.

I have maintained that all throughout last week & I found it to be working really well with my body.
And everything is coming out in the wash correctly ( ie: if my carbs are really low, than my protien goes up & vis versa).

I think my biggest issue is I am so strict mon-fri. & I need to remain that way into the weekends. I think after the first full week of staying on track, the cravings will ease up.

Thank you for all your support. Its been quit a journey so far, and it is definately going to be a life time commitment. I am always one for living a healthy lifestyle, and looking great is an amazing bonus!

 

[*ebony*]

Hi Ladies-

I have been able to maintain @ 15-20g of fat..I do know that fat doesnt make you fat: and I do totally stay away from refined & processed foods.

I have maintained that all throughout last week & I found it to be working really well with my body.
And everything is coming out in the wash correctly ( ie: if my carbs are really low, than my protien goes up & vis versa).

I think my biggest issue is I am so strict mon-fri. & I need to remain that way into the weekends. I think after the first full week of staying on track, the cravings will ease up.

Thank you for all your support. Its been quit a journey so far, and it is definately going to be a life time commitment. I am always one for living a healthy lifestyle, and looking great is an amazing bonus!

hey great to hear LG!
i agree with Thandie though..the cheat day is good when on low carbs to get your glycogen levels up agian, so you don't have cortisol rearing its ugly head.

so maybe in your case you don't have to do the whole day, maybe a cheat meal....it'll get your metabolism soaring agian and i don't think its going to hurt but maybe increase your results.

 

[localgirl]

EB- Thanks girl. The progress is coming along- slow & steady.
I definatly have a bit of a 'treat' once a week- but not a cheat meal as I would like to have. This week is going to be a yummy pb & j sandwich! Already have it all planned!

And I definately dont deprive myself, Ive gotten a LOT of great recipes from Oxygen mag. ( one for french toast w/ banana syrup & berries) Totally delicious!

I'll keep ya'll posted!

 

[OneBreath]

Hey LG, you're doing great. i just wanted to come over and pimp my new avatar (we are playing heman on the boys board)

I personally like Tat's philosophy on cheat meals. Essentially, the more you try to be a nazi to yourself, the greater the chance that you will fail and fall back to bad habits. (at least i think it was tat, maybe bikinimom). A good cheat every now and then keeps you sane.

 

[*ebony*]

Hey LG, you're doing great. i just wanted to come over and pimp my new avatar (we are playing heman on the boys board)

I personally like Tat's philosophy on cheat meals. Essentially, the more you try to be a nazi to yourself, the greater the chance that you will fail and fall back to bad habits. (at least i think it was tat, maybe bikinimom). A good cheat every now and then keeps you sane.

LMAO at the new avi

i hope its not per.

i like the old avi

 

[localgirl]

LMAO - that avi. is the Sh*t...
forreal- didnt Arnold play Conan @ one point in his movie star career?

I agree, noone likes a nazi!! Especially a food nazi! lol

I think that once I begin am cardio ( starts again w/ the rope jumping on Saturday) I will be able to lower my bf% more effiecently & without having to minimize as much on the cheats.

Carbs are NOT friends of mine- unfortunately. And my biggest problem areas: hips & inner thighs.. I cant seem to shake that fat away

 

[Thandie]

Hey LG, you're doing great. i just wanted to come over and pimp my new avatar (we are playing heman on the boys board)

I personally like Tat's philosophy on cheat meals. Essentially, the more you try to be a nazi to yourself, the greater the chance that you will fail and fall back to bad habits. (at least i think it was tat, maybe bikinimom). A good cheat every now and then keeps you sane.

Are you nuts? I loved your avatar!! you have a killer bod...

 

[localgirl]

Ahahaha... e flirt!

 

[OneBreath]

Good lord, you girls are making my head BIG! I better get out of here before ironwings kicks my butt.

You guys should see her doing some of those complexes she posted. I don't think i could take her!

 

[localgirl]

LMAO.
The ladies love the shredded look onebreath-
Do you two train together? Thats so awesome. I train with my hubby & the only thing I have a problem w/ is he doesnt like to switch things up too much..

Trying complex 6 on saturday..ohhh excited!

 

[OneBreath]

Blushing ..........

Yes! Last year we trained almost every session together. She was up to squatting almost 225 and we could really work hard without having to change weights much. I was the envy of guys at the gym. They would come up when she wasn't around and say things like "i wish my girlfriend would deadlift with me".

Lately we've been too busy to train together. I hope we can get back to it soon. Some of my most challenging workouts have been with her. We used to do the Arnold chest/back super set routine which is a killer. I would want to sit down and get rid of the spins between sets and she's pushing me to quit resting so much LOL.

 

[ironwings]

OneBreath can't hang with me in the gym ;-)

Kidding. We have completely different schedules but when we need help working on something - we make time.

LG - let me know how the complex goes. I promise a video soon - I want you to see the tempo and fluidity of the moves.