Starting all over...

[LaDyBuG]

well i haven't trained consistently in about 4 months and it is really starting to show...haven't really gained any weight...just lost muscle and gotten "squishy"...i can tell my body composition has changed and I DON'T LIKE IT!! haha...anyways, i've attempted to get back into the grind and work out consistently...cutting diet included...anyways, i'm going to post what i'm eating and how i'm training for a week or so just to get input from you guys...any advice is totally welcome!

ok here goes...bad stuff and all...lol

1/12/05

5:45 am cardio (run 2 mins, brisk walk 2 mins...30 mins total)
6:45 am meal # 1 1/2c. kashi go lean cereal w/ 1/2 c. skim milk
chocolate protein shake (25 g protein) w/ 1/4 c skim milk &
water
multi-vitamin
9:30 am meal # 2 1/4c. peanuts
1 capsule of ginger root
12:15 pm meal # 3 1 serving of baked white fish w/ 1 tbsp of tartar sauce
3/4 c. turnip greens
sugar-free jello
3:00 pm meal # 4 1 serving of beef jerkey and 6 cubes of colby jack cheese
1 capsule of ginger root
5:30 pm meal # 5 low-carb yougurt
6:30 pm 10 min warm-up on treadmill (running @ 6.5 mph)
45 min weight training (chest/shoulders) 3 sets of 3 diff exercises
for each body part
20 min cardio (10 min walking @ 4.0 mph @ 8% incline followed by
10 min running @ 7.0 mph)
8:00 pm meal # 6 1 serving of chopped beef steak
1/2 c green beans
1/2 c boiled okra
*i drank 6 20 oz. bottles of water (almost 1 gallon)

so what do ya'll think? thanks in advance....katie

 

[LaDyBuG]

oh, forgot to post stats...i'm 23 (will be 24 next week)...yay!...lol...i'm 5'7'' and weigh about 128 lbs...give or take a couple...i have no clue on the body fat % but if i were to guess and be honest, i would have to say around 23% which is waaaaaaaaay higher than i wanna be...my goal is to get down to around 18%, get comfortably back into my size 4s...they are pretty snug...especially in the butt...and i don't really care how much i weigh...last year i actually weighed about 134 lbs and fit into my clothes a lot better...i think i had more muscle and less bodyfat...so the weight thing is irrelevant here...thanks!

 

[The Shadow]

post a pic and get to work

 

[LaDyBuG]

oh lord...i don't think i'm ready to post a pic just yet...haha...i think i may have one in my gallery from like 3 years ago...not a body shot though...and i'm trying to get to work...cant you tell? or no? haha...what did you think about the diet? eh? so so? feedback needed...i'm desperate here!

 

[The Shadow]

oh lord...i don't think i'm ready to post a pic just yet...haha...i think i may have one in my gallery from like 3 years ago...not a body shot though...and i'm trying to get to work...cant you tell? or no? haha...what did you think about the diet? eh? so so? feedback needed...i'm desperate here!

diet look good...back off the second bout of cardio though

 

[Sassy69]

oh lord...i don't think i'm ready to post a pic just yet...haha...i think i may have one in my gallery from like 3 years ago...not a body shot though...and i'm trying to get to work...cant you tell? or no? haha...what did you think about the diet? eh? so so? feedback needed...i'm desperate here!

Don't be afeerd of the photos. Trust me -- I'm just starting to get my fat but back in action and it's humbling. I'm your height and 30 lbs heavier than you.

 

[The Shadow]

SASSY - you looking HOT Doll

 

[LaDyBuG]

well i may have to take a few then...it's mostly the butt/hamstring area that's driving me nuts...i seem to have lost all my hard earned muscle here...oh well...i can get it back again...oh yeah, and i've started to get the lovely love handles...those are awesome let me tell ya...i'll work on getting the photos...in the meantime, i will work hard and keep posting what's going on with my diet and training...thinking about getting my bf% tested in about a month...give me tips, especially with tweaking the diet...i'm pretty basic and i eat the same things all the time with little variation...mostly for convenience sake...thanks for the replies guys! --katie

 

[The Shadow]

NOOOO.....get the bf donw now...otherwise you runthe risk of spinning wheels during that month wait

 

[Sassy69]

SASSY - you looking HOT Doll

I can't give you K so I'll just have to give you .

 

[The Shadow]

karma doenst give me the same schwing as that.....

 

[Sassy69]

karma doenst give me the same schwing as that.....

Don't get me started.

 

[LaDyBuG]

i see your point about getting my bf% measured now...i'll try to get it done sometime before the weekend...also, i was gonna ask...do you think i'm taking in too much dairy for a cutting type diet...with the cup of milk at meal 1, the cheese at meal 4 and the yougurt at meal 5? i've heard conflicting information about whether dairy helps or hurts a cutting diet...what do ya'll think?

 

[Daisy_Girl]

Hard to say on that dairy. Everyone reacts differently. Only thing you can do is keep it in, then see how it affects your results. If results are very slow, or you plateau quickly, then drop one serving of it. Repeat as necessary.

No reason to eliminate it entirely if you can cut with it. Dairy products are healthy for bones. I can't cut with it. But everyone is different.

 

[LaDyBuG]

i'll keep it in for a few weeks and see what happens...i can probably manage without milk in at least one of my shakes...gotta have it in my oatmeal/cereal/cream of wheat though...also like the yougurt, although it's probably not the best thing to eat, even though it's only 90 cals and 3 grams of carbs...was also going to see what ya'll thought about adding some complex carbs (brown rice/sweet potato) somewhere into my diet...

 

[PowerPrincess]

diet look good...back off the second bout of cardio though

Shadow...can you explain to me why she should back off the 2nd set of cardio? Is this appropriate for all women, or if you're a woman with substantially more body fat w/muscle (covered with flub) would you do two sets of cardio at different points morning/evening?

 

[The Shadow]

Shadow...can you explain to me why she should back off the 2nd set of cardio? Is this appropriate for all women, or if you're a woman with substantially more body fat w/muscle (covered with flub) would you do two sets of cardio at different points morning/evening?

Cardio is WAY overrated in light of a tight diet.


YOu can lose weight via three mechanism really:

1 - Super clean diet

2 - Not such a good siet and you do cardio to buen the excess....

3- Gain muscle mass





IT IS MUCH harder to burn off excess cals than it is to not eat them...excess cardio will ramp cortisol which causes muscle wasting when in excess....


SO the BEST way to lose fat is too :

a - have a great diet
b - train heavy






now - to specifically answer the question




2 bouts of 30 minutes of cardio yields 30 minutes in the fat burning zone


ONe bout of 45 minutes yeields the same effect....






SO:


AM cardio empty stomach
40/30/30 or similar diet
hard training sessions


...are the keys to haviing the best body, genetically possible

 

[PowerPrincess]

Thanks Shadow

Question...when i do spinning classes on an empty stomach i get so nausous and light headed - should i still not eat on them or just have some protein ahead of time...what's the best bet for fat burning?

 

[ashley2212]

2 bouts of 30 minutes of cardio yields 30 minutes in the fat burning zone
ONe bout of 45 minutes yeields the same effect....

That's awesome, great point.

 

[The Shadow]

Thanks Shadow

Question...when i do spinning classes on an empty stomach i get so nausous and light headed - should i still not eat on them or just have some protein ahead of time...what's the best bet for fat burning?

well...if you are sick you cant do cardio...so try just soem water befor e ahnd and go form there.......if you are lightheaded now - the burners will make it worse

 

[LaDyBuG]

well i like doing my cardio in the morning...it kind of gives me energy for the day and wakes me up before work...i don't have time to train then as well...guess i'll keep the am cardio and just do my weights in the evening...i just always feel the need to veer over to the cardio machines after lifting...at least for 10-15 mins...guess it's a girl thing...haha...thanks for everyone's input...now for today's diet/training log entry:

545 am cardio 30 mins (HIIT)
645 am meal 1 kashi go lean cereal w/ milk and protein shake & multi-vitamin
945 am meal 2 1/4 c peanuts & ginger root
1245 pm meal 3 baked fish, boiled cabbage, sugar free jello and unsweet tea
500 pm meal 4 low-fat string cheese, beef jerkey & ginger root
600 pm abs and back (45 mins)
700 pm meal 5 turkey chili
900 pm meal 6 2 tbsp natural peanut butter

drank almost 1 gallon of water plus a glass of unsweet tea

 

[ashley2212]

well i like doing my cardio in the morning...it kind of gives me energy for the day and wakes me up before work...i don't have time to train then as well...guess i'll keep the am cardio and just do my weights in the evening...i just always feel the need to veer over to the cardio machines after lifting...at least for 10-15 mins...guess it's a girl thing...haha...thanks for everyone's input...

Of course you have time. You have time if you MAKE time. I train every morning for the same reason - I have the most energy when I wake up in the morning and it sets my day off right. It's better to train when you have the most energy and can get a great workout in than to train when you are feeling like you have to force yourself to do it.

I wake up at 6am, eat right away, get to the gym for 7, lift for 30-45min, do HIIT cardio for 20-30min, take a quick shower and go to work/school. I've tried MANY times to do cardio in the morning and weights in the evening, but my weight training suffered severely because I just didn't have the energy to do it. I agree that am cardio and pm training is an ideal schedule, which is why I kept trying to do it over and over again. But if you don't do what works for you, you'll be much more likely to give up or slow down your results.

I might get kicked in the face for this, but I don't think cardio in the morning on an empty stomach is essential unless you're pushing trying to push past a plateau into a bf% in the mid teens or lower. It's all diet. Clean up your diet and you'll see results much faster even without the empty stomach cardio.

 

[The Shadow]

might get kicked in the face for this, but I don't think cardio in the morning on an empty stomach is essential unless you're pushing trying to push past a plateau into a bf% in the mid teens or lower. It's all diet. Clean up your diet and you'll see results much faster even without the empty stomach cardio.

totally agree....look some some old posts....


WHile I am a male..my bf is 9ish right now with NO cardio at all

 

[Daisy_Girl]

I might get kicked in the face for this, but I don't think cardio in the morning on an empty stomach is essential unless you're pushing trying to push past a plateau into a bf% in the mid teens or lower. It's all diet. Clean up your diet and you'll see results much faster even without the empty stomach cardio.

No kicking here, I agree.

First AM cardio IS good, but is not a REQUIREMENT to lose the most fat. Infact, many people have cut BF without ANY cardio.

If your diet is not the #1 priority, then you are wasting valuable time. Diet will make a MUCH bigger impact than the timing of cardio.