Quick Results Program

[Genie]

Allright, I understand that acheiving our ultimate results takes time and determination - both of which I have and am commttied to. However, I am leaving to go on a vacation in Florida in about 5 weeks and would appreciate some training and diet advice. I want to be aggressive with this and am willing to work as hard as I must. One problem - as I posted earlier this week, I injured my foot and cannot run for another week and a half due to stitches. The treadmill is what I generally use for cardio, however now I will be using the bike and takign spinning classes if possible.

My stats:
5'5, about 135 lbs, about 26% BF
I'd like to go heavy on the cardio to lose as much BF as possible. I am also excited to strat a new weight program - have been doing the same on for a few months now.
I am taking NYC, approx. 5 tabs a day - haven't noticed anything yet, but it has only been a week and a half.
Diet-wise, I eat pretty well and am going to go 100% clean for the next 5 weeks - low carb (almost all from veggies) high protien. I would guesstimate less than 1800 calories a day. Usually, oatmeal or egg whites for breakfast, a salad or turkey for lunch, chicken and veggies for dinner.

Again, I am willing to be aggressive. I am already in decent shape, however I would like to focus on decreasing BF and toning up over teh next 5 weeks. Any body have a great 5-week program or advice?? I appreciate your feedback!!

 

[The Shadow]

Basics:

One body part per day weight training program
Cyclic carb diet to be supplemented with ALA
Cardio 3-4 days per week for longer duration than more often but for less time.

You can make unbelievable prgress n the 5 weeks if you really apply yourself.


I'll pm you some specifics.

 

[The Shadow]

Also - pm me your basic body shape. Apple, pear, etc.

Or post here which ever you prefer

 

[Gladiola]

Cornholio -

I'd love to hear your insight on this & on the carb cycle. I'm going to the Bahamas in 2 mos & would like to get leaner as well.

I'm 24YO, 5'4", 138#, BF -? but fairly lean (got some nice lines, fit in a size 6, good amount of muscle mass all around).

Fat is concentrated in butt & hips - I'm a total pear.

Here's my current diet: http://boards.elitefitness.com/forum/showthread.php?s=&threadid=122134&highlight=critique+my+diet
I did cut out yogurt & incorporated soy milk. I've lost some fat since I started this diet a month ago but have been stalled the past week or 2.

Thanks.

 

[frorider6]

Basics:

One body part per day weight training program
Cyclic carb diet to be supplemented with ALA
Cardio 3-4 days per week for longer duration than more often but for less time.

You can make unbelievable prgress n the 5 weeks if you really apply yourself.


I'll pm you some specifics.

What do you mean by cyclic carb diet? Can you point me to a more in depth description?

 

[Genie]

Corn ~ I never really thought I had much shape at all!! But, when I gain weight, I suppose I carry it in teh middle, around my waist and hips. I'm not really sure what fruit that makes me!!! I

WHat exactly do you mean by a Cyclic carb diet?? I am not familiar with that. As far as cardio, I am planning on doign 45-60 minute son teh bike for teh next week, until my foot heals. I may be able to use the eliptcal machine, but I'll have to see. Thank you so much for your advice!!!

 

[Gladiola]

WHat exactly do you mean by a Cyclic carb diet??

Do some searches on the women's board for "carb cycle" or "Cycle the carbs" - Spatts has explained it a bunch of times. Basically higher carb intake on training days & lower on non-training days.

Unfortunately I only have 1 day/week totally off from the gym - 4X weight training, 2X cardio, yoga pilates at least 1X.

I'm wondering how much of a variance in rotation I need to have to see a benefit. For cutting - using the formulas Spatts provided, I'd have 30G carbs on a low day & 100 on a high. Now I typically have about 150 - 200 every day. I'm aiming for 100 on a low day & 200 - 250 on a high day. I honestly do not want to go lower than 100 - unless maybe I can make up some cals with fat. I really don't like meat that much - I'm totally just cramming stuff down as it is to make 200g of protein.

 

[frorider6]

How many calories do you REALLY need? Long read, probably worth printing and taking home

Changing up the carb cycle...

Gotta have carbs to burn fat

 

[The Shadow]

Ok - I'll post on this forum:

Low-carb Cyclic diet. Think traditional low carb diet for 3 days, followed by a high-carb diet for 2 days followed by a medium carb diet for three days.

IMO - you get most of the benefits from the low carb approach - ie ketosis and loss of BF pretty quickly. Combined with ala and a fat burner and you will be a furnace.

So:

On the medium carb days - take in 1 gram of carbs/pound bw.
on the low carb days - half the amount on the medium days
high days - take in 1.5 times the carbs as the low days.

So for 130 pound Chica:

Low - 65 grams
medium - 130 grams
high 195 grams

Protein ALWAYS remains at 1.25 times bw = ~150 grams
Fat should stay between 50 grams on the high carb days and around 75 grams on the low carb days.


Seem complicated??

Not really. Rely on a GOOD protein/low carb powder for a couple of meals per day. Here you can alter the carbs(fruit) and fat(flax seed oil) very easily.

Supplements:

ALA - add 200-300 mg for every 50-75 grams of carbs you eat at every meal(you should eat 5-6 times per day)

NYC/Ripped Fuel Extreme - Rotate a week on/week off and switch between the two. Of course make sure there are no contraindication on these for you.


Good multi Vit/Mineral is a must


Try the Yohimburn for those stubborn "sticky" fat areas such as hips, hammies, etc. Really makes a cosmetic difference. Not a must but it will help.


Training:

One body part per day - 5 days per week


Back

Chins or pulldowns
Seated Rows
Stiff Arm pulldowns
Hypers

Shoot for 3 sets of 12-15 reps. Add a fourth set when ready


Chest

Incline Press
Flat Flyes
Crossovers or pecdec

3 sets of 12-15 reps. Add forth later



Legs

Focus on doing Giant Sets on these exercises as it will really accelerate fat loss due to the Gh release


Lunges
Stiff Deads
Leg Extensions
Leg Curls

Keep reps between 12 and 15 and start with three cycles. Add a forth in a couple of weeks.


Shoulders

Focus on doing Giant Sets on these exercises as it will really accelerate fat loss due to the Gh release

Dumbell Press
Side Laterals
Front Laterals
Upright rows

3 sets of 12-15 adding a fourth later


Arms

Focus on doing Giant Sets on these exercises as it will really accelerate fat loss due to the Gh release


Incline Curls
Dumbell French Press
Dumbell Curls
Pushdowns

3 sets of 12-15 adding a fourth


Cardio:

Biggest mistake is to do cardio more often at the expense of duration. Going with the standard that it takes at least a few minutes to get in the zone, do an hour instead of 30 minutes x 2.

SO - cardio 3-4 times per week

go for calories burned rather than time

Shoot for 400-500 total burned. This may be a combo of types like bike, tread, etc...or it may be done altogether.

I recommend twice per week on say an elliptical and the other two times split the calories over at least 2 OTHER machines.


I'm sure I have over looked something. Will check back in.

 

[Genie]

Wow - that is exatly what I was looking for. Thanks Corn! Why should I alternate NYC and Ripped Fuel Extreme??

I am not completely familiar with all the exercises you mentioned, but I'll look them up and have Fro help me out. My biggest challenge will be calculating my diet. I have always just gone by common sense - eat well, now carb, low fat. This will take some time, but I'll do it. I usually only eat three times a day and snack on nuts in between, but I'll change that to. Thank you for your help!

 

[The Shadow]

Wow - that is exatly what I was looking for. Thanks Corn! Why should I alternate NYC and Ripped Fuel Extreme??

I am not completely familiar with all the exercises you mentioned, but I'll look them up and have Fro help me out. My biggest challenge will be calculating my diet. I have always just gone by common sense - eat well, now carb, low fat. This will take some time, but I'll do it. I usually only eat three times a day and snack on nuts in between, but I'll change that to. Thank you for your help!

Anytime - Fro will know the couple exercise you don't.

Rotate the two because there is a different fat buning agent in them. Kepps thing fresh so to speak.

If you eat out:

Plate should be 50% full of low fat protein, 25% with a crunchy carb and 25% with a mushy carb.

 

[muskles]

Plate should be 50% full of low fat protein, 25% with a crunchy carb and 25% with a mushy carb.

LOL.. first time i've heard this statement... what constitutes a crunchy carb? mushy carb? potatoes could go either way... in the form of french fries, baked, mashed..

IMO it'd be much better to avoid eating out for the next month because it's hard to know what restaurants add for flavor... which can REALLY throw things off... but if you do go out to eat, i would try to make sure it's a chicken and veggie dish, and only eat half or less... breaking up the meals into smaller proportions will help your diet out dramatically... good luck

 

[The Shadow]

LOL.. first time i've heard this statement... what constitutes a crunchy carb? mushy carb? potatoes could go either way... in the form of french fries, baked, mashed..

IMO it'd be much better to avoid eating out for the next month because it's hard to know what restaurants add for flavor... which can REALLY throw things off... but if you do go out to eat, i would try to make sure it's a chicken and veggie dish, and only eat half or less... breaking up the meals into smaller proportions will help your diet out dramatically... good luck

LOL - crunchy means a fibrous vegetable.

True on eating out. It's a fact though that at sopme point, you WILL have not prepared a eal at the right time. Just a rule of thumb.

 

[Gladiola]

IMO - you get most of the benefits from the low carb approach - ie ketosis and loss of BF pretty quickly. Combined with ala and a fat burner and you will be a furnace.

But I thought carbs had to be below 30 to be in keto - so this isn't a cyclic ketogenic diet?

Any reason for the fairly high rep recommendation?

Lunges-
Walking lunges, stationary, or barbell where you step- lunge down- return to standing?

When do you recommend doing the cardio?

Thanks

 

[The Shadow]

But I thought carbs had to be below 30 to be in keto - so this isn't a cyclic ketogenic diet?

Any reason for the fairly high rep recommendation?

Lunges-
Walking lunges, stationary, or barbell where you step- lunge down- return to standing?

When do you recommend doing the cardio?

Thanks

ALA greatly aids ketosis. Think insulin-like results. You will probably be in ketosis from 3-5 days on this program

High-rpes help deplete carb storage to aid in ketosis

Prefer walking but it doesn't really maytter. Hams get hit harded when you walk.

Cardio -

First thing in the AM is best, then:

AFTER training as glycogen stores are low - gets into the zone faster.

 

[Gladiola]

Seems like my strength would have to be maintained on this - no gains??

Since 8-12 reps is ideal for strength gains. Plus I won't be too strong if I'm glycogen depleted.

Walking lunges - my grip almost totally gives out after 20 paces (10 reps per leg) with 35# in each hand. My legs do fatigue, but I feel it in my darn forearms more. Whereas I can do about 20 reps with about 120# on my upper back - with step & lunge, return to standing.

I'm such a wuss about keto. Afraid I won't be able to hang & I'll lose my mind & lose control. (Seriously, when I'm hungry I'm EVIL & do not think straight). I read how glucose is our bodies fuel & even fuels brain function. As I'm in the midst of recovering from horrible sugar addiction, I'm scared to step into territory where I feel lots of risk for total failure.... I gotta get some more courage. Gotta also decide if it's worth it... I'm not unhappy as I am now.

 

[The Shadow]

Seems like my strength would have to be maintained on this - no gains??

Since 8-12 reps is ideal for strength gains. Plus I won't be too strong if I'm glycogen depleted.

Walking lunges - my grip almost totally gives out after 20 paces (10 reps per leg) with 35# in each hand. My legs do fatigue, but I feel it in my darn forearms more. Whereas I can do about 20 reps with about 120# on my upper back - with step & lunge, return to standing.

I'm such a wuss about keto. Afraid I won't be able to hang & I'll lose my mind & lose control. (Seriously, when I'm hungry I'm EVIL & do not think straight). I read how glucose is our bodies fuel & even fuels brain function. As I'm in the midst of recovering from horrible sugar addiction, I'm scared to step into territory where I feel lots of risk for total failure.... I gotta get some more courage. Gotta also decide if it's worth it... I'm not unhappy as I am now.

This is different you are still EATING carbs, but relying on a trick to preferentially shuttle them into the muscle bellies...there will be cravingson the two low carb days...but that's no too bad.

Try walking lunges with the bar across the back, or use straps....

....pm me further on the carb thing.....

 

[VeggieLifterChick]

Hey Genie,
I am in the same boat as you! 5'4'', 132, 21% bf or so, and i have 4 weeks to lose some before my boyfriend's graduation when I have to go to the beach and stuff. I'm going to be trying this same routine. I don't like the idea of rotating in the ripped fuel though, because I DO NOT tolerate ECA very well. But if it works, well....I guess I'll try. I have some Xenadrine, so Cornholio, can I substitute that for ripped fuel?

 

[Genie]

Hey Genie,
I am in the same boat as you! 5'4'', 132, 21% bf or so, and i have 4 weeks to lose some before my boyfriend's graduation when I have to go to the beach and stuff. I'm going to be trying this same routine. I don't like the idea of rotating in the ripped fuel though, because I DO NOT tolerate ECA very well. But if it works, well....I guess I'll try. I have some Xenadrine, so Cornholio, can I substitute that for ripped fuel?

I am actually really excited to do this! The challenges are going to be cardio in the AM, but that is pretty easy to overcomea couple days a week. And, as I mentioned earlier, doing the calculations with the diet. Tonight I am sitting down with my boyfriend and we are writing out a diet schedule. I am nervous because I am afraid I don't know enough about which foods have what. But I am goign to stick to teh basics - chicken, fich, lean meat, veggies, oatmeal, protien shaks and bars. I just need to figure out what goes where.

I have had issues with ECA's as well, but just keep it low. Your body will adjust to it. It is when you increae your dosages too quickly that you can get sick. Let me know how you are doing! I just got back from the mall and was not happy! I am determoned to remain extremely focused for teh next 5 weeks!

 

[Genie]

Does anyone have, or knwo where I can find, a sample carb-rotating diet? I am gearing towards this rotation:

Low-carb Cyclic diet. Think traditional low carb diet for 3 days, followed by a high-carb diet for 2 days followed by a medium carb diet for three days.

So:

On the medium carb days - take in 1 gram of carbs/pound bw.
on the low carb days - half the amount on the medium days
high days - take in 1.5 times the carbs as the low days.

So for 130 pound Chica:

Low - 65 grams
medium - 130 grams
high 195 grams