Newbie..

[jenscats5]

Hi all! I'm going to post that I've recently discovered this board & have been lurking & reading for about a month.

Currently I'm 5'4" tall & about 130-135 lbs depending on the scale. Not sure about bodyfat as the Tanita keeps giving me different numbers. I'm going to guess about 21%. Did the Rock Hard Challenge (3 month program) from M&F recently where I really increased the weight I lift. Example: 280 lbs leg pres, 130 lbs squat.

Any tips for leaning out I could use? I'm sure it's all diet but I'm not planning to compete. Thanks.

 

[PBR]

welcome...you came to the right place....first- PROTEIN, PROTEIN, PROTEIN and cut your carbs down and eliminate your sugar....lots of water....do your body weight in grams for protein- you will see a major change in body compostition...remember any time you implement something, run it out before adding something new....each thing you do will take your body to a different level- this way you can stay in control and know what is, or what is not working.....

 

[jenscats5]

Thanks for the reply! I keep track of my cals, etc on fitday.com & have been doing really well with the protein -- getting at least my body weight. Would you recomend not eating fruit cuz of sugar? I've been working on a 50/30/20 split.

 

[PBR]

fruit is good for you...just dont go over-board, and keep fruit intake at the morning meal....do you have 5 cats??? LOL

 

[spatts]

Here's what I did to lean up:


Weights alternating heavy one week and moderate the next, for example:

Monday: legs
Tusday: back and rear delt
Wednesday: off
Thursday: Chest and tri's
Friday: shoulders and bis
Saturday: abs

On, for example Thursday, do shoulders light and bis heavy (start with the heavy) and then the next week shoulders heavy and bi's light. Heavy being about 90% of max and light being about 60% of max.

Cardio 5-7 days a week max (start with 3 non-training days) first thing in the morning, empty stomach, OR AFTER WEIGHTS. Moderate intensity, moderate speed, longer duration: walk up hill at 15% grade, 2.5 mph, for 60 min...point being, keep the heart rate between 135-140. I added a second cardio session in the evenings, 20-30 min, and straight protein after that, but only if one session and a clean diet aren't cutting it. At least two of my weekly sessions were HIIT Sprints on an eliptical or track.

My cutting diet looked like this:

http://www.asylum-strength.com/spat-cutting.htm

You would have to alter the times by when you train, and cycle the carbs 3 days low (.5g/kg body weight) and 2 days high (2.0g/kg body weight), or high on training days and low on non training days. You would also need to adjust for YOUR BMR. The diet in the link represents the 100g CHO median; this means that low days were around 50g CHO and high days were 150-200g CHO. Almost all starchy carbs pre-workout, and fibrous after.

1Kg = 2.2046 lbs

Remember when figuring the carb intake to subtract out the fiber. For example: 2/3 cups green beans has 7g CHO, and 4g fiber, then your total CHO is only 3g.

If you don't plan to compete, you should never need to do all the cardio I mentioned working up to in the above outline. If you are doing cardio 3-5 days a week and still having trouble losing weight, then the problem is probably your diet. Cardio is very overrated, IMO, for fat loss.


Oh, and welcome!

 

[SouthernBell]

welcome


SB

 

[JJFigure]

Welcome! Listen to Spatts - she's got a great cutting plan that transfers over easily to maintenance as well, so you won't have to be worried about putting all the fat back on when you've reached your goals.

 

[jenscats5]

Thanks everyone!

BTW, I used to have 5 cats but now have 3. The name kinda stuck & I'm used to it....so why change it?

To me, I have been losing weight, albeit slowly, which is fine. I just want some of that "cut" look & visible muscle definition. I didn't know if this was possible to maintain on a daily basis. I thought the competitors leaned out by doing a 12 week diet? Is the lean look possible to maintain every day?

Jen

 

[Sassy69]

welcome to the world of wonder!

 

[JJFigure]

Competition lean = 12-16 weeks of diet to achieve peak leanness for one day. None of us expect to stay that lean for any length of time. Usually, you stay lean enough to get through photo shoots, then you go back to trying to put on muscle.