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Hello to all the girls
- Thread starter florencia
- Start date
J
Jamie Lynn
Guest
Welcome to EF! 
Sassy69
New member
Hi Florencia 
Welcome aboard!
I answered your post on Aries' new diet thread - I copied that here for you so all your detail doesnt' get buried on that other thread
It looks like you put your meal plan in a food counts program to get the total calories - do you also have totals of amounts of proteins / fats/ carbs that show the % of each? That will help us as well w/ the amounts. Just looking at it, the diet itself looks good but I'd like to verify the amounts of each macronutrient (prot / fat /carb).
===== copied from another thread for Florencia=====================
I am new to the site and I congartulate you. From the pictures you posted, I can see the transformationin 6 months. I am 39 weigh 120 and stand 5'4.
I think I have a 19% BF index. I am trying to lower it, I do eat clean, and lift three times a week, I am lifting pretty well, I squat on the smith with 50lbs. each side and touch a bench with my butt... I put that as an introduction since I have no idea how long I should make this letter.
I am doing cardio on the days I rest from the weights, steady pace trying to combine spinning with jogging with slight hilly terrain, I try to keep inside my Fat burning zone which is 144 hbpm.
I have lost some fat especially on my back, my butt seems to be the last to lose. I can see veins on my abs yet I still have a slight layer of pinchable fat on the ab region and alot more on triceps and hips.
I caanot say I have not improved yet I want to make my training even more efective. This pst week I changed my lifting training because I did have a heavy load to jump start. I was doing legs & hips 3 times a week with other 3 days upper body parts, and cardio sessions of 45-60 minutes after lifting as you can imagine I was able to get away with that trainig for 6 weeks, so now I have come to the conclusion of lifting as heavy as I can and allowing more rest per body part, so I can see more progress. Please let me know what you think and If I amd oing the correct thing to cut up...
Here is my diet...
Meal one (244 cals)
½ C Oatmeal
1 tbsp ground flax seed
4 egg whites
Meal two (160 cals)
4 egg whites
12-14 almonds
Meal three (244 cals)
½ C Oatmeal
1 tbsp ground flax seed
4 egg whites
Meal four (235 cals)
100 gr chicken - brush with ¼ tbsp Olive Oil
1.5 Cups vegetables
Meal five (180 - 230 cals)
EAS Advantage Bar
- or-
1 Cup low fat cottage cheese
1 piece fruit
Meal six (150 cals)
2 egg white omelet with
1 oz low fat cheese
1 oz. chopped cooked chicken
¼ C vegetables (like onions, peppers, mushrooms)
Thanks,
Florencia
Welcome aboard!I answered your post on Aries' new diet thread - I copied that here for you so all your detail doesnt' get buried on that other thread
It looks like you put your meal plan in a food counts program to get the total calories - do you also have totals of amounts of proteins / fats/ carbs that show the % of each? That will help us as well w/ the amounts. Just looking at it, the diet itself looks good but I'd like to verify the amounts of each macronutrient (prot / fat /carb).
===== copied from another thread for Florencia=====================
I am new to the site and I congartulate you. From the pictures you posted, I can see the transformationin 6 months. I am 39 weigh 120 and stand 5'4.
I think I have a 19% BF index. I am trying to lower it, I do eat clean, and lift three times a week, I am lifting pretty well, I squat on the smith with 50lbs. each side and touch a bench with my butt... I put that as an introduction since I have no idea how long I should make this letter.
I am doing cardio on the days I rest from the weights, steady pace trying to combine spinning with jogging with slight hilly terrain, I try to keep inside my Fat burning zone which is 144 hbpm.
I have lost some fat especially on my back, my butt seems to be the last to lose. I can see veins on my abs yet I still have a slight layer of pinchable fat on the ab region and alot more on triceps and hips.
I caanot say I have not improved yet I want to make my training even more efective. This pst week I changed my lifting training because I did have a heavy load to jump start. I was doing legs & hips 3 times a week with other 3 days upper body parts, and cardio sessions of 45-60 minutes after lifting as you can imagine I was able to get away with that trainig for 6 weeks, so now I have come to the conclusion of lifting as heavy as I can and allowing more rest per body part, so I can see more progress. Please let me know what you think and If I amd oing the correct thing to cut up...
Here is my diet...
Meal one (244 cals)
½ C Oatmeal
1 tbsp ground flax seed
4 egg whites
Meal two (160 cals)
4 egg whites
12-14 almonds
Meal three (244 cals)
½ C Oatmeal
1 tbsp ground flax seed
4 egg whites
Meal four (235 cals)
100 gr chicken - brush with ¼ tbsp Olive Oil
1.5 Cups vegetables
Meal five (180 - 230 cals)
EAS Advantage Bar
- or-
1 Cup low fat cottage cheese
1 piece fruit
Meal six (150 cals)
2 egg white omelet with
1 oz low fat cheese
1 oz. chopped cooked chicken
¼ C vegetables (like onions, peppers, mushrooms)
Thanks,
Florencia
alltheway123
New member
Hi Florencia!!
Welcome aboard!
Welcome aboard!
Welcome to EF & Happy Logging!! 
florencia
Banned
THANKS FOR THE WELCOME NOTE....*Bunny* said:There you go ... post up your questions... the ladies would LOVE to help you out as well & say hello
I am desperate to lose BF I think I hace a 19%, and would love to drop it to 14.
What do you know about Clenbuterol 0.02? I have taken 3 or 4 tablets, I am usure if it does help burn fat? What is levorex? and T rex?
Do you have the generic names? I would love to find them in Mexico.
You are welcome! The others can help you with the clen ... I would never touch the stuff.Florencia said:
Levorex 7 T-Rex are supps from the *AF Store* ... Not sure if they ship to Mexico though. Ulter would be happy to help answer those questions.
I agree with the advice Sassy gave you ... repost the macros sweetie!
florencia
Banned
Ok Girls I will have to sit down and add up all the protein, carbs and fat totals. I will post them up as soon as I have them.
Let me ask another thing...Do you lift everyday? And how much cardio do you do on a weekly basis? I get confused because my boyfriend does traithlon and is now training for Lake Placid IRONMAN, so he suggest I do more cardio, he does lean out alot, but I think we are in total different goal lines, I want to look wonderful, I could care less about health...LOL...I do this for pure vanity...My race is different don't you agree?
Bottom line, I want lean muscle mass to show, I need advice on the lifting, cardio zone.
Body parts that cling on to fat in my body...Triceps, and high thigh low butt area...
Let me ask another thing...Do you lift everyday? And how much cardio do you do on a weekly basis? I get confused because my boyfriend does traithlon and is now training for Lake Placid IRONMAN, so he suggest I do more cardio, he does lean out alot, but I think we are in total different goal lines, I want to look wonderful, I could care less about health...LOL...I do this for pure vanity...My race is different don't you agree?
Bottom line, I want lean muscle mass to show, I need advice on the lifting, cardio zone.
Body parts that cling on to fat in my body...Triceps, and high thigh low butt area...
Sassy69
New member
Here's a good program that several of the girls used last year with LOTS of great results - it was put together by our own mod , The Shadow - complete diet & training program that run about 3 months.
- "The Shadow Project" - Excellent diet and training programs many of the EF Ladies are currently following:
http://www.elitefitness.com/forum/showthread.php?t=369796
http://www.elitefitness.com/forum/showthread.php?t=369449
I also recommend that you read the two stickies at the top of the women's board:
- Are you new to EF Ladies Board - START HERE!
- TOP THREADS - MUST READ!
These are compilations of all the best threads & common discussions that will probably answer serveral of your questions to get started.
Where you are holding bodyfat is where most women tend to as a result of our estrogen - so there's no "spot reducing" that you can do - but rather just keep plugging away at the training & diet and it will all come down.
- "The Shadow Project" - Excellent diet and training programs many of the EF Ladies are currently following:
http://www.elitefitness.com/forum/showthread.php?t=369796
http://www.elitefitness.com/forum/showthread.php?t=369449
I also recommend that you read the two stickies at the top of the women's board:
- Are you new to EF Ladies Board - START HERE!
- TOP THREADS - MUST READ!
These are compilations of all the best threads & common discussions that will probably answer serveral of your questions to get started.
Where you are holding bodyfat is where most women tend to as a result of our estrogen - so there's no "spot reducing" that you can do - but rather just keep plugging away at the training & diet and it will all come down.
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