Please Scroll Down to See Forums Below
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.

napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

ALA / CLA / Glutemine

Temple01 said:
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=64969&highlight=introduction

Read this, reread it and when you think you understand it then read it some more!!!

You didn't tell me it was an all-day read. No work accomplished today ... oh well! I've got my priorities straight!

BUT You WIN :) :) :)

I will raise my calories ... more carbs (fibrous) and protein and I'll just up the cardio to an hour.

So here's the plan. Tell me what you think.
My BMR is 1300 cals and when you factor in a light activity factor, it is 1600.

If I eat around 1800 - 2000 cals per day and do 1 hour of cardio 3 x per week --- easily 600 cals per session.

???

Of course I'm also doing an hour of weights 3 x per week.

One question though what do you eat as a fibrous carb when it's your snack meal?
In other words, I eat breakfast, snack, lunch, snack, dinner, snack.
When I have those "snack" meals, for lack of a better word I don't feel for cooked vegetables. That's why I've been relying on yogurt.
Do you have a better idea?

Oh and by the way,
I haven't said this yet but I really, really appreciate your help!
Thanks for being patient!
 
LOL - you're too easy girl. It took Warlobo and Iron God each with a big club to get that beat into my head.
Keep the cardio at moderate intensity - none of this high intensity stuff for now.
I would like to see you do an EOD plan if possible with cardio and lifting on the same day, cardio am/lifting pm but if that is not possible put your cardio and lifting on alternate days and take a full day off every 3 days. Bust your butt on the weights - THIS SHOULD BE YOUR PRIMARY FOCUS.
I usually just keep bags of raw vegetables around and munch on them in between.
My favorite snack is protein pancakes - just heat them and roll em up and eat them plain. Great with coffee.
Also and this is a big one ELIMINATE ALL SUGAR FROM YOUR DIET with the exception of a high glycemic post workout shake.
Don't freak out if you retain some water for the first few weeks, it is your bodies normal response but the cardio should help keep it in check.

Oh, and you are very welcome - I am simply passing along what others on this board did for me way back when and still do. I wish some of the older wiser folks would jump in here as well.
 
p.s. - those extra calories that aren't fitting into your BMR formula... that is what is going to build you some lean mass. You can't build muscle out of thin air and you can't build it from existing bodyfat stores. You must have enough additional calories to grow the muscle.
 
Honestly, Temple, I'm not totally convinced yet about this higher calorie thing, it seems too good to be true. However, I do know that you and Warlobo know your stuff, so I'm gonna try it out. I love food, I love eating, and so I can't stand restricting my calories. Plus, I actually like doin cardio. So, HookdUp, I'm first trying this stuff out too. I'm gonna keep it from 1650-2000 or so instead of 1450-1650 and see what happens. I'm lifting 4 times a week, 2 days on, one off, 2 days on again (low body multi-joint, upper body multi-joint, rest, low body unilateral, upper body unilateral, weekend off). I just started doing 30 mins cardio after weights, plus cardio on my wednesday rest day. I'll keep you updated on how it goes...
 
Last edited:
Just keep it clean and you'll be fine. I really do sympathize with what you are mentally going thru. For the longest time I firmly believed that these principals applied to every woman's body with the exception of mine. Ask ANY woman this board whose physique you admire how many calories they eat per day and it will be pretty consistent.
 
Temple01

You rock!!!

I'm tweaking my diet, so I'm at about 1800 right now.
The only thing I need to do is replace the yogurt.
I guess I should just buy some broccoli or something to munch on.

The only meal that really is giving me a problem is the one before bed.
Honestly, I feel weird eating veggies that late. Is there another option or should I just shut up and stop whining?
I was hoping to do like a whole wheat melba toast with a tsp of light cream cheese but I'm guessing you guys are going to yell at me?
How about oatmeal?
OR what about all-bran buds???

Don't yell ... I promise I'll do as I'm told! :verygood:

Now I'm off to find your training split.

Hey girl,
Thanks again!!!
YOU ROCK :loveyou:
 
LOL - you're funny!
Last meal of the day, hmmmmm. I usually munch on a chicken breast or have a protein shake. Maybe some lowfat cottage cheese. I buy the bags of chicken breasts and boil the whole bag at once, put in a ziplock bag and keep them in the fridge. I love them cold with a little salt and pepper. Hard boiled eggs, toss the yolks are also good with a bit of salt. We recently ordered some of the promeals and they aren't half bad...
A little yogurt isn't the end of the world - I personally hate the stuff so I don't know exactly what the ratios in it are.
Do you make protein pancakes? If not I can give you the recipe - I keep those in the fridge as well and eat them cold with a cup of coffee...
You are doing fine, hon. Just keep gradually bumping up the calories and don't overdo it on the cardio.
 
Found the training split.

I'd love the recipe protein pancakes!!! Sounds yummy.
I had just always heard that you should have fibrous carbs that late and my mind associates fibrous carbs with leafy veggies.

But what I'd like to is eat something like a bit of bran buds with my protein shake.

This is the Nutritional values for a 1/4 cup of bran buds.

Calories 62.1
Calories from Fat 4.86
Total Fat 0.54g
Saturated Fat 0.09g
Polyunsaturated Fat 0.337g
Monounsaturated Fat 0.112g
Cholesterol 0mg
Sodium 149.85mg
Potassium 202.27mg
Total Carbohydrate 17.98g
Dietary Fiber 8.98g
Protein 2.11g

That's definitely fibrous

I'm lowering the cardio and I tried to begin your split this morning but even though I thought my left tricep was better, the pins and needles came back after a few chest exercises.

So I stopped ... I have an appointment with the doctor on Friday and then she'll refer me to a sports MD.

DAMN!!! No serious training until then :mad:
 
Top Bottom