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No! No need for ironwings to kick your butt!
Just admiring your physique and getting a compliment...
LG's *first* Journal
- Thread starter localgirl
- Start date
No! No need for ironwings to kick your butt!
Just admiring your physique and getting a compliment...
localgirl
New member
Aloha everyone!
I am happy to annouce that I did really well this weekend
Stayed on track with the diet & actually hit the gym on EVERY scheduled day! Really amazing how that feels- I know consistancy is where its at to see fat loss, so here to week 3 on "sticking to it", I have a feeling Im going to start seeing some results soon...
Wondering if its a good idea to switch up macros... I do eat more carbs on Leg & Back days- but my maro's are always around : fat-15-20g, Carbs-70-100, Protien- 100-130.
Any suggestions?
Got the bf convinced to try out complex 6 ( yay!)
I am happy to annouce that I did really well this weekend
Stayed on track with the diet & actually hit the gym on EVERY scheduled day! Really amazing how that feels- I know consistancy is where its at to see fat loss, so here to week 3 on "sticking to it", I have a feeling Im going to start seeing some results soon...Wondering if its a good idea to switch up macros... I do eat more carbs on Leg & Back days- but my maro's are always around : fat-15-20g, Carbs-70-100, Protien- 100-130.
Any suggestions?
Got the bf convinced to try out complex 6 ( yay!)
Aloha everyone!
I am happy to annouce that I did really well this weekend
Wondering if its a good idea to switch up macros... I do eat more carbs on Leg & Back days- but my maro's are always around : fat-15-20g, Carbs-70-100, Protien- 100-130.
Any suggestions?
Got the bf convinced to try out complex 6 ( yay!)
LG, what do you mean by switching it?
localgirl
New member
Hi Than-
I mean like right now I am keeping the macro's pretty tight, should I be switching up the fats ( ie. take in more one day than another) sorta like the carbs & protien... I heard shocking the body is good- like cheat meals- tho i refuse to cheat until I have reached 130lbs.
Whattdaya think? Or is someone blowing smoke up my bum??? Lol
I mean like right now I am keeping the macro's pretty tight, should I be switching up the fats ( ie. take in more one day than another) sorta like the carbs & protien... I heard shocking the body is good- like cheat meals- tho i refuse to cheat until I have reached 130lbs.
Whattdaya think? Or is someone blowing smoke up my bum??? Lol
You can increase your carbs once a week to 120g and fat no higher then 25g. That said, be careful with a cheat meal. Those increases work, but if you have a cheat meal also, you will gain again.
See, what you are doing is working as if you are competing because you want to look great in December. You can do that easily, but not with cheat meals, however.
When we are in competition we get cheat meal, but that at the beginning of the dieting. Like, I'm just starting to diet for the spring tomorrow with a cheat meal, but I can't do that comes January.
You have 5 lbs to reach your goal? and 3 months? Yes, have a bit more carbs and a bit more fat, you can always adjust it back down once you are close.
localgirl
New member
Hi Than-
Thanks, I love when you hook me up w/ more knowledge, as we both know it is power!
So at the begining of contest prep, you allow yourself a cheat meal once per week? You begin your prep 4 months prior to the comp? How does your diet change closer to the contest date? I gather no more cheat meals, but what else has to change? When do you incorperate the added dreaded cardio?
I am training with really ( grunting & nearly impossible ) weights once a week- keeping the rest of the week moderate weights ( except arms- i keep them ALWAYS moderate, they grow so fast, so 17.5lbs x high reps 3 sets) For cardio I am doing HIIT 6x a week, for 20-30 minutes. I walk on an incline of 2-3 for a lap then crank up the speed to 8 for a lap, rotating that for 20-30 minutes ( good?).
My diet is in check, I am allowing a cheat meal once a week, weather it be something like spagetti or homemade nachos ( its ALWAYS home made & NEVER fast food or ice cream..or brownies for that matter
)
A Sample of my daily meal:
Meal 1- 1/2 Cup Oatmeal, 1/2 cup skim milk & handful of berries
Meal 2- 1 cup cottage cheese & 1 orange / or protien shake w/ 8 almonds
Meal 3- Chicken Salad w/ 1 tbsp. light cal-wise dressing ( I alternate chicken salad & tofu salad)
Meal 4- Tuna mixed with onion, garlic, red cabbage, arugala & 2 tbsps. Apple cider vin. & 1 tsp dijon mustard or 1 cup whole wheat pasta & salmon mixture
Meal 5- PWO shake
Meal 6- 3-4 egg whites & 1 cup green tea ( if I am still hungry, I eat 1/2 cup cottage cheese or yogurt & fruit)
Ive noticed I am just maintaining my weight @ 137lbs. 19% bf. My cal. intake is at just 1000 or less, macro's right on the $$...Ive got till dec. to drop 10lbs........
Thanks, I love when you hook me up w/ more knowledge, as we both know it is power!
So at the begining of contest prep, you allow yourself a cheat meal once per week? You begin your prep 4 months prior to the comp? How does your diet change closer to the contest date? I gather no more cheat meals, but what else has to change? When do you incorperate the added dreaded cardio?
I am training with really ( grunting & nearly impossible ) weights once a week- keeping the rest of the week moderate weights ( except arms- i keep them ALWAYS moderate, they grow so fast, so 17.5lbs x high reps 3 sets) For cardio I am doing HIIT 6x a week, for 20-30 minutes. I walk on an incline of 2-3 for a lap then crank up the speed to 8 for a lap, rotating that for 20-30 minutes ( good?).
My diet is in check, I am allowing a cheat meal once a week, weather it be something like spagetti or homemade nachos ( its ALWAYS home made & NEVER fast food or ice cream..or brownies for that matter
)A Sample of my daily meal:
Meal 1- 1/2 Cup Oatmeal, 1/2 cup skim milk & handful of berries
Meal 2- 1 cup cottage cheese & 1 orange / or protien shake w/ 8 almonds
Meal 3- Chicken Salad w/ 1 tbsp. light cal-wise dressing ( I alternate chicken salad & tofu salad)
Meal 4- Tuna mixed with onion, garlic, red cabbage, arugala & 2 tbsps. Apple cider vin. & 1 tsp dijon mustard or 1 cup whole wheat pasta & salmon mixture
Meal 5- PWO shake
Meal 6- 3-4 egg whites & 1 cup green tea ( if I am still hungry, I eat 1/2 cup cottage cheese or yogurt & fruit)
Ive noticed I am just maintaining my weight @ 137lbs. 19% bf. My cal. intake is at just 1000 or less, macro's right on the $$...Ive got till dec. to drop 10lbs........
Hi Than-
Thanks, I love when you hook me up w/ more knowledge, as we both know it is power!
So at the begining of contest prep, you allow yourself a cheat meal once per week? You begin your prep 4 months prior to the comp? How does your diet change closer to the contest date? I gather no more cheat meals, but what else has to change? When do you incorperate the added dreaded cardio?
I am training with really ( grunting & nearly impossible ) weights once a week- keeping the rest of the week moderate weights ( except arms- i keep them ALWAYS moderate, they grow so fast, so 17.5lbs x high reps 3 sets) For cardio I am doing HIIT 6x a week, for 20-30 minutes. I walk on an incline of 2-3 for a lap then crank up the speed to 8 for a lap, rotating that for 20-30 minutes ( good?).
My diet is in check, I am allowing a cheat meal once a week, weather it be something like spagetti or homemade nachos ( its ALWAYS home made & NEVER fast food or ice cream..or brownies for that matter
A Sample of my daily meal:
Meal 1- 1/2 Cup Oatmeal, 1/2 cup skim milk & handful of berries
Meal 2- 1 cup cottage cheese & 1 orange / or protien shake w/ 8 almonds
Meal 3- Chicken Salad w/ 1 tbsp. light cal-wise dressing ( I alternate chicken salad & tofu salad)
Meal 4- Tuna mixed with onion, garlic, red cabbage, arugala & 2 tbsps. Apple cider vin. & 1 tsp dijon mustard or 1 cup whole wheat pasta & salmon mixture
Meal 5- PWO shake
Meal 6- 3-4 egg whites & 1 cup green tea ( if I am still hungry, I eat 1/2 cup cottage cheese or yogurt & fruit)
Ive noticed I am just maintaining my weight @ 137lbs. 19% bf. My cal. intake is at just 1000 or less, macro's right on the $$...Ive got till dec. to drop 10lbs........
I allow myself time for prep for contest depending on the condition I'm in. I'm usually in pretty good condition since I don't allow myself to go too far from mi diet. This time I started preping in December of '07 for the first show being in June 7th 08. Now, you might think that's too much time, but our body gets transformed slowly, then you have to have room to improve a bit here or there.
In general I'd say 6 to 7 months before contest, but that's if you look pretty good already. I stop cheat meals, again depending on how I look. If I'm in pretty good condition, I stop having a cheat meal about 3 months out in average.
Cardio samething, depending on condition. I do cardio 3x a week all year round, but leasurely. I never go crazy with cardio. I want my body conditioned all the time. About 2 months drom contest, I do it 5 days a week; abou 30-35 minutes a day.
What happens if you let it go too far, by the time you start doing all that cardio to lean out, you then lose muscles. It's inevitable!
Your diet is good, but I'd skip the whole wheat pasta, because your progess wont be as great. Anything that contains flour I'd skip. Wheat or not it makes no difference. Eat whole food!!!!!!!
I am always saying that. There are sooooo many people that say pasta is good, bread is good, but that's why they can't give it up and they NEVER get really lean, unless you have an incredible metabolism. Most young men do!
You've been 137-139 for a while right? If you have 1000 calories, which is very little, but have pasta or what have you; you'll lose a couple of lbs, but will add a cople of lbs.
I eat a lot of food. I'm rarely hungry, but I eat whole clean food and don't have to worry about it. I know my body will get in better and better shape each month that goes by. Consistently!
Does that make sense? Again, is about what you really want. N body has to eat that way unless they really want it. And, I never crave those "cheat meals" because my system is so used to having whole foods, therefore, I'm not suffering..
localgirl
New member
Thanks Than-
I will cut the pasta out, stick w/ the tuna in the afternoon. I actually find that to be more filling for longer.
Other than that- every thing looks good?
Yes, I actually have been hovering around 137 for a while.. I was 143 when I started this log I believe. So that is something right..
But where as my goal is 127lbs.. Ive got a lot of work to do..
I'll keep doing what Im doing.. but if anyone has any advice for how to break thru a plateau....
I will cut the pasta out, stick w/ the tuna in the afternoon. I actually find that to be more filling for longer.
Other than that- every thing looks good?
Yes, I actually have been hovering around 137 for a while.. I was 143 when I started this log I believe. So that is something right..
But where as my goal is 127lbs.. Ive got a lot of work to do..
I'll keep doing what Im doing.. but if anyone has any advice for how to break thru a plateau....
Thanks Than-
I will cut the pasta out, stick w/ the tuna in the afternoon. I actually find that to be more filling for longer.
Other than that- every thing looks good?
Yes, I actually have been hovering around 137 for a while.. I was 143 when I started this log I believe. So that is something right..
But where as my goal is 127lbs.. Ive got a lot of work to do..
I'll keep doing what Im doing.. but if anyone has any advice for how to break thru a plateau....
Everything else looks pretty good!
Consistency will brake the plateau! There's no magic. Once your body has been conditioned for a long time, then when you cheat, it wont be affected much. Is like a ballet dancer. Once she matures those muscles, nothing will make it change that, even whe she's of old age; you can tell she's been a ballet dancer. If I go out tonigh and drink, have dessert, anything I want, the next morning I'd have gained a couple of lbs, but it will take me one day to go back to normal. Because my body is already conditioned to be lean.
