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Hello all! I just decided I should stop lurking and post an introduction of sorts. I am not new to the lifestyle, but had several (ummm, 12) years off and have been back for the last couple of years. I am not a competitor, and I have no plans to compete at this point in my life, but I am interested in building muscle and having my bf at a healthy, maintainable level (16-20 percent would make me very happy). Basically, I want to look muscular and lean, and be healthy and be able to maintain that for the rest of my life 
My stats:
age: 42 (ugh)
ht-5'3
wt-133 (prefer about 124 for myself)
bf-haven't tested for a while, was almost 28% when I began the journey a couple years ago, was 20% last May, but have neglected testing for some time. (currently would guess about 24% based on how I feel/look). I stayed about 16% when I felt the best of my life years ago.
I took an unplanned hiatus for a couple of months due to injury (of my sweetheart, not myself-he had a complete rupture of the achilles tendon and I went into nuture mode during his recovery) and seem to have put back more fat than I am comfortable with and am in the process of shedding it.
My training schedule:
M/W/F: weight training, I am using HST to help preserve muscle while I am cutting, I am happy with the progress so far (although I absolutely hate the 15s LOL).
T/Th and one weekend day: cardio/HIIT for health and fat burning. I do 10min warm up followed by 20 minutes HIIT then finish with 30 minutes of low intensity-usually I prefer the x trainer for this since I can do the HIIT transition easily.
My diet is fairly tight, though life with a competitive (and world record holding!) powerlifter and young children in the household make it a bit more challenging to keep clean (well, that and being currently unemployed and less money for the food budget). I eat 4-6 small meals a day and keep to my staples of nuts/seeds, egg whites, chicken, turkey, extra lean ground beef, fish, legumes, yogurt and a variety of veggies, berries, bananas etc., I use whole grain or multi grain sources for my carbs, brown rice, oatmeal, and keep whole grain pitas/flatbread/bread for the family (though I steer clear as much as possible myself).
I have noticed that I have to include more "filler" in meals (like pastas etc) in order to keep my family satisfied on a tighter budget, which means I have a tougher time keeping my nutrient profile where I want it (I can do it, but pasta is very tempting to me). I miss greek yogurt alot, but when money became an issue I switched to cheaper yogurt in large containers from Aldi, since we go through alot ALOT of yogurt here.
So, since you have read my book, advice or constructive criticism is welcome....I am especially interested in learning about peptide use for long term muscle gain and fat loss as well as it's anti aging properties....hope to be able to incorporate that some day when I can afford it.
Thanks for reading!
Shan
p.s. maybe I should mention I teach nutrition at the college level and feel very confident about that aspect of my knowledge base-but having the knowledge and being able to follow it 100% are entirely different things LOL
My stats:
age: 42 (ugh)
ht-5'3
wt-133 (prefer about 124 for myself)
bf-haven't tested for a while, was almost 28% when I began the journey a couple years ago, was 20% last May, but have neglected testing for some time. (currently would guess about 24% based on how I feel/look). I stayed about 16% when I felt the best of my life years ago.
I took an unplanned hiatus for a couple of months due to injury (of my sweetheart, not myself-he had a complete rupture of the achilles tendon and I went into nuture mode during his recovery) and seem to have put back more fat than I am comfortable with and am in the process of shedding it.
My training schedule:
M/W/F: weight training, I am using HST to help preserve muscle while I am cutting, I am happy with the progress so far (although I absolutely hate the 15s LOL).
T/Th and one weekend day: cardio/HIIT for health and fat burning. I do 10min warm up followed by 20 minutes HIIT then finish with 30 minutes of low intensity-usually I prefer the x trainer for this since I can do the HIIT transition easily.
My diet is fairly tight, though life with a competitive (and world record holding!) powerlifter and young children in the household make it a bit more challenging to keep clean (well, that and being currently unemployed and less money for the food budget). I eat 4-6 small meals a day and keep to my staples of nuts/seeds, egg whites, chicken, turkey, extra lean ground beef, fish, legumes, yogurt and a variety of veggies, berries, bananas etc., I use whole grain or multi grain sources for my carbs, brown rice, oatmeal, and keep whole grain pitas/flatbread/bread for the family (though I steer clear as much as possible myself).
I have noticed that I have to include more "filler" in meals (like pastas etc) in order to keep my family satisfied on a tighter budget, which means I have a tougher time keeping my nutrient profile where I want it (I can do it, but pasta is very tempting to me). I miss greek yogurt alot, but when money became an issue I switched to cheaper yogurt in large containers from Aldi, since we go through alot ALOT of yogurt here
.So, since you have read my book, advice or constructive criticism is welcome....I am especially interested in learning about peptide use for long term muscle gain and fat loss as well as it's anti aging properties....hope to be able to incorporate that some day when I can afford it.
Thanks for reading!
Shan
p.s. maybe I should mention I teach nutrition at the college level and feel very confident about that aspect of my knowledge base-but having the knowledge and being able to follow it 100% are entirely different things LOL
