Roonytunes 2006

[Roonytunes]

Wed, 10/18

Scale weight: 114.5lbs

6:20am:
55 mins spinning

8am:
1/3 cup oatmeal mixed with:
¼ cup cottage cheese
1 cup diced apple
2 tbsp walnuts
Few dashes apple pie spice & 1 packet splenda

9am:
16 oz hazelnut coffee, ¼ cup skim milk, 2 packets splenda

10:15am:
1 slice Ezekiel bread spread with:
1/3 cup cottage cheese, ½ cup pumpkin, 1 mini box raisins, few dashes pumpkin pie spice & 1 packet splenda

12:30pm:
4oz roasted turkey tenderloin with 2 cups frozen green beans seasoned with Mrs. Dash
1 cup brown rice with 1 tbsp flax oil

2:30pm:
Shrimp salad
3 oz shrimp
2 cups lettuce mix, ½ cup cabbage, cucumbers, celery, onions and tri-color peppers
2 tbsp balsamic vinegar mixed with 1 tbsp flax oil

5pm:
4 oz baked chicken seasoned with lemon pepper
6 brussel sprouts

7:30pm: Lower Body Workout

Leg Press:
3 sets of : 8 reps with regular lower stance, 8 reps with closed feet with sled + 235lbs

Bench-Sit-Stand:
4 sets of 20 reps with 20lb dbs

High Step-ups (step with 7 risers):
5 sets of (5 reps on each leg alternating twice for a total of 10 reps with 20lb dbs)

Leg Extension/Lying Leg Curl Superset:
3 sets of (10 single leg extensions alternated and followed by 5 single leg extensions with 25 lbs + 12 leg curl reps with 55lbs)

8:45pm:
PWO meal: ½ scoop whey mixed with water, 4 oz seasoned red potatoes

Totals: 1350cals ( 162g carbs, 126g protein, 31.5g fat)

 

[WoNderWoMan25]

Hi, how's the ankle? My new gym doesn't have a step mill but I have been walking at max incline on the treadmill. Always kicks my butt.

And South Beach peanut butter cereal bars .... Sounds yum!!

 

[treilin]

Wed, 10/18

Scale weight: 114.5lbs

6:20am:
55 mins spinning

8am:
1/3 cup oatmeal mixed with:
¼ cup cottage cheese
1 cup diced apple
2 tbsp walnuts
Few dashes apple pie spice & 1 packet splenda

9am:
16 oz hazelnut coffee, ¼ cup skim milk, 2 packets splenda

10:15am:
1 slice Ezekiel bread spread with:
1/3 cup cottage cheese, ½ cup pumpkin, 1 mini box raisins, few dashes pumpkin pie spice & 1 packet splenda

12:30pm:
4oz roasted turkey tenderloin with 2 cups frozen green beans seasoned with Mrs. Dash
1 cup brown rice with 1 tbsp flax oil

2:30pm:
Shrimp salad
3 oz shrimp
2 cups lettuce mix, ½ cup cabbage, cucumbers, celery, onions and tri-color peppers
2 tbsp balsamic vinegar mixed with 1 tbsp flax oil

5pm:
4 oz baked chicken seasoned with lemon pepper
6 brussel sprouts

7:30pm: Lower Body Workout

Leg Press:
3 sets of : 8 reps with regular lower stance, 8 reps with closed feet with sled + 235lbs

Bench-Sit-Stand:
4 sets of 20 reps with 20lb dbs

High Step-ups (step with 7 risers):
5 sets of (5 reps on each leg alternating twice for a total of 10 reps with 20lb dbs)

Leg Extension/Lying Leg Curl Superset:
3 sets of (10 single leg extensions alternated and followed by 5 single leg extensions with 25 lbs + 12 leg curl reps with 55lbs)

8:45pm:
PWO meal: ½ scoop whey mixed with water, 4 oz seasoned red potatoes

Totals: 1350cals ( 162g carbs, 126g protein, 31.5g fat)

Just curious I know you had talked with them about your food and meals, and I recall you saying how hungry you have been, and that they adjusted it. Did they adjust it down?!?!? I see 1350 as the cal count. Are they trying to run your metabolism into the ground. Sorry just trying to figure out what they are thinking with your diet. I mean is there a show date, or a date you are aiming for in the works? If so.. with 55 minutes of spin class and a weight routine in one day at 1350 calories, 30 minutes aerobic activity on another day at 1585 only because u ate the extra bar.... I think it will be difficult to jump start your body for any losses for a show. You will have to go to even more extremes to further any progress. Other thing is I wonder why they would drop cals without a recent body fat measure.
I mean 1350 calories, you know your RMR just done said 1280 that would be laying in bed all day not moving just breathing. Add in activity, food thermogenesis, plus work-out, plus cardio..?!?! TEF 1280 X .10 = 138 cals just to burn food a day, TEF + RMR = 1418kcal, RMR = activity thermogenesis plus a NEAT factor = 2048 + 138 (TEF) = 2186kcal; 52.2kg X 1 hour of spin X roughly 6 mets = 314kcal ERAT factor + 2186 =

2,220 kcal you burned yesterday (ohhh not including your weight routine... add another 200 cals at least to that) 2,420 cals, and only fed your body 1350 which is a 1,070 calorie defecit.

If that is a typical day... What was your starting weight, what weight are you at now?!? Has it changed that much? ~3500 cals = 1 pound of fat... You should be melting the weight off at that. You should be losing more then 2 pounds a week.


I'm only bringing this up not to belittle the program or you, but to maybe lay out a picture to not beat yourself up over eating a south beach bar. If this is a maintenance plan just think what it will be like if you have to cut for a show or a day you have planned...

Maybe some questions you can raise with them to get more answers for yourself.. I dunno
2 cents over

 

[WoNderWoMan25]

Treil - The guy I've trained w/before would always encourage some high calorie-junk-cheat meals to jump start your body & metabolism ... for him, those cheat meals come into play up to two weeks before a show. From then on out, it's white fish and oats. Does this sound right to you?

Roony - 114.5lbs at what height? When was the last time you posted pics, prior to the charity date auction? I gotta bump back into your log further.

 

[treilin]

Treil - The guy I've trained w/before would always encourage some high calorie-junk-cheat meals to jump start your body & metabolism ... for him, those cheat meals come into play up to two weeks before a show. From then on out, it's white fish and oats. Does this sound right to you?

Roony - 114.5lbs at what height? When was the last time you posted pics, prior to the charity date auction? I gotta bump back into your log further.

Yeah you can up calories before cutting begins.. but... I'm just saying it doesn't seem like a lot of room to move around... Usually you will start adding in cardio slowly and slowly decreasing the cals. for a easier cut from what I know. If the person is already doing an hour session a day for ~5 times a week for instance, that will lead to almost two cardio sessions a day right off that bat. Plus if starting her even at 1800 cals and dropping, there is little calorie drop room. Probably will have to go lower then 1,000 cals which is not necessarily safe either. Not like the final week or two is anything healthy. I just think if she is hungry then her body is telling her she needs more fuel. I would not like living on a maintenance plan where I am hungry every day. That's one main reason people don't stick to programs. In the end I'm just curious to the thinking behind it. I'm not saying it's wrong it's just not understood from anything I have read or have been taught.

 

[Roonytunes]

If that is a typical day... What was your starting weight, what weight are you at now?!? Has it changed that much? ~3500 cals = 1 pound of fat... You should be melting the weight off at that. You should be losing more then 2 pounds a week.

I'm only bringing this up not to belittle the program or you, but to maybe lay out a picture to not beat yourself up over eating a south beach bar. If this is a maintenance plan just think what it will be like if you have to cut for a show or a day you have planned...

Maybe some questions you can raise with them to get more answers for yourself.. I dunno
2 cents over

Hey Tre! Thanks for taking the time to respond. I’m certainly not beating myself up over the protein bar breakdowns I’ve been having because they are definitely a response to hunger or insufficiency of nutrients. I’ve asked them to re-evaluate for Nov and see if I can get a little more than 35g of complex carbs on non-training days and they’ve said they can do that. I feel even 2 more oz of potato would make me feel that much more revived! So we’ll see what new numbers I get.

I’ve only had my macros altered since I started the program and no real change to calories. This program only tells me how many grams of protein, carbs & fats to eat and so the calories tend to vary between 1250-1550 depending on the foods I choose. They are trying to keep me the same size with no scale weight gain or loss for now, but only change body composition. I send them photos for evaluation so that’s what they are looking at over body fat. They’ve also seen me strip down in person in July and I’m going back in Jan for their winter camp, so they have a good idea of where my weight needs to shift from.

Scale wise, there have been no big changes to my weight. While it can be said that I should be dropping weight like crazy, my body type is the sort that doesn’t lose or gain easily. I know I can go on vacation for 2 weeks and eat and drink everything in sight during that time…yet I won’t really gain weight either. So I know I don’t fit the mould of numbers and it’s going to unfortunately take a while to experiment to achieve the look I want.

I’m open to seeing what they come up with in November. I may also go back to a off-program meal once a week to reset my metabolism if I can conquer the issue of eating in moderation and not stuffing my face.

Stay tuned!

 

[WoNderWoMan25]

Friend of mine has an IFBB show on the 21st. He started w/the Savage program I think? Low carb days are *very* low (1 cup broccoli/day or up to 35g carbs including complex) so... diet is *very* restrictive. 45 mins of cardio to start when he was 12 weeks out; and at two hours daily now.

I just want to cut up before Halloween so I can wear my costume. 1300-1600 cals/day doesn't do it for me. I couldn't do it as maintenance... You are right, but that's for me personally.

 

[Roonytunes]

I would not like living on a maintenance plan where I am hungry every day. That's one main reason people don't stick to programs. In the end I'm just curious to the thinking behind it. I'm not saying it's wrong it's just not understood from anything I have read or have been taught.

I wasn't hungry initially when I started on this plan. It's only been the last 10 days or so. Hopefully with the new slight increases in carbs that I'll get, I'll be okay again.

As far as the thinking behind it, I think it's because a lot of their girls just cut down in 6-8 weeks or so for a show, so they are fairly lean. They also don't necessarily do NPC type shows, but other federations like Fitness America, MsFitness, Fame etc., where there's not as much emphasis on muscle. Not saying this is the right or wrong way to do it, but this is the category I'd fall under too.

 

[Roonytunes]

Roony - 114.5lbs at what height? When was the last time you posted pics, prior to the charity date auction? I gotta bump back into your log further.

I'm 5ft 5" so I'm definitely small, but so is my frame. I've posted regular pics on and off in my log - I don't think you'd consider me stick thin or skin and bones by any means.

And btw, the south beach peanut butter bars are good. They're not terrible either - 140 cals, 15g carbs, 10g protein & 5 g fat. They're more processed than I'd like is all. My ankle also seems to be fine again. Seems like a fluke incident or my foot didn't like the repetitive motion for that long. I hope it doesn't happen again though.

 

[treilin]

I’ve only had my macros altered since I started the program and no real change to calories. This program only tells me how many grams of protein, carbs & fats to eat and so the calories tend to vary between 1250-1550 depending on the foods I choose. They are trying to keep me the same size with no scale weight gain or loss for now, but only change body composition. I send them photos for evaluation so that’s what they are looking at over body fat. They’ve also seen me strip down in person in July and I’m going back in Jan for their winter camp, so they have a good idea of where my weight needs to shift from.

Scale wise, there have been no big changes to my weight. While it can be said that I should be dropping weight like crazy, my body type is the sort that doesn’t lose or gain easily. I know I can go on vacation for 2 weeks and eat and drink everything in sight during that time…yet I won’t really gain weight either. So I know I don’t fit the mould of numbers and it’s going to unfortunately take a while to experiment to achieve the look I want.

I’m open to seeing what they come up with in November. I may also go back to a off-program meal once a week to reset my metabolism if I can conquer the issue of eating in moderation and not stuffing my face.

Stay tuned!

O.k. brain is working over here... I would think if you have a hard time gaining or losing weight... and it doesn't matter how many cals you eat you still don't gain.. then why not up them? What's to lose? At least you will have more tricks up your sleeve for when cutting time comes and you know you'll already have to go the extra mile to lose weight, maybe it'll make it easier... Starting off at a higher calorie balance and then dropping. Body composition wise... will still change. Probably add on a tad more muscle and more muscle = more calories burned= higher RMR. I realize you are not going for a bodybuilding show, but I'm going to say the dreaded word, better toned* *cough* more shapely, etc..

I am staying tuned for November