My Diet/Training....Starting 2/16/04

[Daisy_Girl]

QS Sis...per your request....plus, anyone feel free to comment on.

Stats....as of last week.... 5'4", 145lbs, 18%BF (wow....BF up 3%! yuck! Luckily, I added lots of muscle too....)

This is what I am starting Monday, Feb 16th, 2004....12 weeks out from an NPC Figure Comp May 15, 2004 (Reno, NV). I plan to follow this without modification UNLESS needed. As long as I am losing fat, I won't change it - but if fat loss stalls, I will chage diet and/or training.

TRAINING
Cardio, 6d/wk
M/W/F 30m HIIT Stepmill (5m WU, 5m CD, 1m on 1m off for 20m)
T/Th/Sat First Thing AM 30m Mod-Int

Weights, 3d/wk
T - Ch/Ba
Th - Sh/Bi/Tri
Sa - Legs
*Lifting is heavy, close to failure ~8-10 reps


DIET
Meal 1: 1/2c Cream of Wheat, 5 Egg Whites, 1 Whole Egg, Low Carb Tortilla (La Tortilla Factory)
Meal 2: Protein Shake
Meal 3: 4-6oz Chicken or Lean Beef, Green Veggie
Meal 4: Protein Shake, Almonds
Meal 5: 4-6oz Chicken or Lean Beef, Green Veggie
Meal 6: PW/Bedtime Protein Shake

*Thinking I need to have starchy carb in Meal 3 instead, or in addition to Veggie.
*Green Veggie - green beans, asparagus or brocolli

This is what I am thinking right now, put together quickly. Thoughts....................?

 

[BucNateR]

QS Sis...per your request....plus, anyone feel free to comment on.

Stats....as of last week.... 5'4", 145lbs, 18%BF (wow....BF up 3%! yuck! Luckily, I added lots of muscle too....)

This is what I am starting Monday, Feb 16th, 2004....12 weeks out from an NPC Figure Comp May 15, 2004 (Reno, NV). I plan to follow this without modification UNLESS needed. As long as I am losing fat, I won't change it - but if fat loss stalls, I will chage diet and/or training.

TRAINING
Cardio, 6d/wk
M/W/F 30m HIIT Stepmill (5m WU, 5m CD, 1m on 1m off for 20m)
T/Th/Sat First Thing AM 30m Mod-Int

Weights, 3d/wk
T - Ch/Ba
Th - Sh/Bi/Tri
Sa - Legs
*Lifting is heavy, close to failure ~8-10 reps


DIET
Meal 1: 1/2c Cream of Wheat, 5 Egg Whites, 1 Whole Egg, Low Carb Tortilla (La Tortilla Factory)
Meal 2: Protein Shake
Meal 3: 4-6oz Chicken or Lean Beef, Green Veggie
Meal 4: Protein Shake, Almonds
Meal 5: 4-6oz Chicken or Lean Beef, Green Veggie
Meal 6: PW/Bedtime Protein Shake

*Thinking I need to have starchy carb in Meal 3 instead, or in addition to Veggie.
*Green Veggie - green beans, asparagus or brocolli

This is what I am thinking right now, put together quickly. Thoughts....................?

Dgirl...are all workouts in am before eating? If so, I'd probably add another carb maybe meal two...oatmeal with the protein shake possibly? That way, you'll replenish your carbs in two meals as opposed to rying to get so many in the first meal post-workout (as you know, causes more insulin response with too many carbs).If you do this, you don't necessarily need to add carbs in meal 3.

Looks good though, how long will you do the training routine? I'd probably change the reps/weight to keep your muscles "guessing" every couple to four weeks...Good luck...can't wait to see what you look like in 12 weeks!

 

[Daisy_Girl]

Meal 2 HAS to stay a Protein Shake. I teach, so it is the only thing I can eat/drink while teaching. No solid foods while teaching - too distracting to the children.

Meal 1 will be at home ~7:30 (Post-cardio 3x a week)
Meal 2 while teaching ~10:30
Meal 3 lunchtime! ~12:15
Meal 4 while teaching ~2:30
Meal 5 as soon as I get home ~4:30-5:00
WORKOUT...lifting or cardio....~7:00
Meal 6 PW/bedtime

Looking over my diet, I think I am short on Fats. Might need to add Flax or Olive Oil to a meal. Maybe drizzle some over Veggies with Balsalmic Vinegar.

(PS...can't eat Oatmeal...it's icky. )

Thanks for thoughts...kep em coming!

 

[Raina]

Just out of curiosity what time of day do you lift?

 

[Shallow Hal]

This is what I am starting Monday, Feb 16th, 2004....

Don't you mean the 17th

 

[Daisy_Girl]

Re: Re: My Diet/Training....Starting 2/16/04

Don't you mean the 17th

Whoops...you're right....stop busting my chops or you get no Valentines presents....

 

[Daisy_Girl]

Just out of curiosity what time of day do you lift?

Evening...around 7pm. I am always an evening lifter - when i am properly fueled and hydrated. I HATE lifting or doing HIIT in the morning. My intensity REALLY suffers then. Morning is always steady-state cardio.

 

[Shallow Hal]

Re: Re: Re: My Diet/Training....Starting 2/16/04

Whoops...you're right....stop busting my chops or you get no Valentines presents....

I just didn't want to eat all that ice cream alone.

 

[Quadsweeps Sister]

thoughts on your nutrition...

Meal 2 HAS to stay a Protein Shake. I teach, so it is the only thing I can eat/drink while teaching. No solid foods while teaching - too distracting to the children.

Meal 1 will be at home ~7:30 (Post-cardio 3x a week)
Meal 2 while teaching ~10:30
Meal 3 lunchtime! ~12:15
Meal 4 while teaching ~2:30
Meal 5 as soon as I get home ~4:30-5:00
WORKOUT...lifting or cardio....~7:00
Meal 6 PW/bedtime

Looking over my diet, I think I am short on Fats. Might need to add Flax or Olive Oil to a meal. Maybe drizzle some over Veggies with Balsalmic Vinegar.

(PS...can't eat Oatmeal...it's icky. )

Thanks for thoughts...kep em coming!

Everyone has to eat when they can, i do understand your schedule dictates this. Nutrition looks pretty good - all clean food. Yes, your short on fats. Need some kind of dressing on your veggies or a salad, or add a Tbsp flax oil in twice daily. Add 5oz sweet potato at lunch. Don't know if cardio is needed 6d a wk, try to split out your body parts and add 1 more day of training and take away a couple days of cardio-let your nutrition do some of the work of fatburning. The 6th meal should be making its disappearance very soon and you should somehow find a way to space your meals apart 3-4 hrs to allow metabolism to stay high. Maybe move meal 4 to 4:30 or 5:00 then eat the 5th meal before bedtime. At 18% bf and with 12 weeks to go - its crunch time. My show is May 22 so i have dropped to 5 meals now. I'm around ~ 15% so i'm about right there with you. I hope this advice is helpful and i will try to find those pics you talked about.

 

[Daisy_Girl]

Re: thoughts on your nutrition...

Everyone has to eat when they can, i do understand your schedule dictates this. Nutrition looks pretty good - all clean food. Yes, your short on fats. Need some kind of dressing on your veggies or a salad, or add a Tbsp flax oil in twice daily. Add 5oz sweet potato at lunch. Don't know if cardio is needed 6d a wk, try to split out your body parts and add 1 more day of training and take away a couple days of cardio-let your nutrition do some of the work of fatburning. The 6th meal should be making its disappearance very soon and you should somehow find a way to space your meals apart 3-4 hrs to allow metabolism to stay high. Maybe move meal 4 to 4:30 or 5:00 then eat the 5th meal before bedtime. At 18% bf and with 12 weeks to go - its crunch time. My show is May 22 so i have dropped to 5 meals now. I'm around ~ 15% so i'm about right there with you. I hope this advice is helpful and i will try to find those pics you talked about.

Good advice..... gives me quite a bit to consider.

1) I will add Fat to 1 meal - oil to a veggie or salad. 1tbsp to meal, prob 1 tbsp to a shake.

2) I know on the cardio - I tend to rely too much on cardio, which is dumb. Blame it on years of overdoing cardio and undoing weights. You are so right on dropping a cardio day. I'll drop it to 4 days, and 1 day of weights. I can always add more in later if needed.

3) I can do 5 meals, no problem. I was just worried the cals would be too low, too quick. I'll see how the first week goes, then adjust as necessary.

Think I'll take some pics this weekend and update them weekly (a la Brickgirls infamous Ab threads ) I think it'll be good motivation for me.

Keep any thoughts or ideas coming...