Quick Results Program

[Genie]

Allright, I understand that acheiving our ultimate results takes time and determination - both of which I have and am commttied to. However, I am leaving to go on a vacation in Florida in about 5 weeks and would appreciate some training and diet advice. I want to be aggressive with this and am willing to work as hard as I must. One problem - as I posted earlier this week, I injured my foot and cannot run for another week and a half due to stitches. The treadmill is what I generally use for cardio, however now I will be using the bike and takign spinning classes if possible.

My stats:
5'5, about 135 lbs, about 26% BF
I'd like to go heavy on the cardio to lose as much BF as possible. I am also excited to strat a new weight program - have been doing the same on for a few months now.
I am taking NYC, approx. 5 tabs a day - haven't noticed anything yet, but it has only been a week and a half.
Diet-wise, I eat pretty well and am going to go 100% clean for the next 5 weeks - low carb (almost all from veggies) high protien. I would guesstimate less than 1800 calories a day. Usually, oatmeal or egg whites for breakfast, a salad or turkey for lunch, chicken and veggies for dinner.

Again, I am willing to be aggressive. I am already in decent shape, however I would like to focus on decreasing BF and toning up over teh next 5 weeks. Any body have a great 5-week program or advice?? I appreciate your feedback!!

 

[The Shadow]

Basics:

One body part per day weight training program
Cyclic carb diet to be supplemented with ALA
Cardio 3-4 days per week for longer duration than more often but for less time.

You can make unbelievable prgress n the 5 weeks if you really apply yourself.


I'll pm you some specifics.

 

[The Shadow]

Also - pm me your basic body shape. Apple, pear, etc.

Or post here which ever you prefer

 

[Gladiola]

Cornholio -

I'd love to hear your insight on this & on the carb cycle. I'm going to the Bahamas in 2 mos & would like to get leaner as well.

I'm 24YO, 5'4", 138#, BF -? but fairly lean (got some nice lines, fit in a size 6, good amount of muscle mass all around).

Fat is concentrated in butt & hips - I'm a total pear.

Here's my current diet: http://boards.elitefitness.com/forum/showthread.php?s=&threadid=122134&highlight=critique+my+diet
I did cut out yogurt & incorporated soy milk. I've lost some fat since I started this diet a month ago but have been stalled the past week or 2.

Thanks.

 

[frorider6]

Basics:

One body part per day weight training program
Cyclic carb diet to be supplemented with ALA
Cardio 3-4 days per week for longer duration than more often but for less time.

You can make unbelievable prgress n the 5 weeks if you really apply yourself.


I'll pm you some specifics.

What do you mean by cyclic carb diet? Can you point me to a more in depth description?

 

[Genie]

Corn ~ I never really thought I had much shape at all!! But, when I gain weight, I suppose I carry it in teh middle, around my waist and hips. I'm not really sure what fruit that makes me!!! I

WHat exactly do you mean by a Cyclic carb diet?? I am not familiar with that. As far as cardio, I am planning on doign 45-60 minute son teh bike for teh next week, until my foot heals. I may be able to use the eliptcal machine, but I'll have to see. Thank you so much for your advice!!!

 

[Gladiola]

WHat exactly do you mean by a Cyclic carb diet??

Do some searches on the women's board for "carb cycle" or "Cycle the carbs" - Spatts has explained it a bunch of times. Basically higher carb intake on training days & lower on non-training days.

Unfortunately I only have 1 day/week totally off from the gym - 4X weight training, 2X cardio, yoga pilates at least 1X.

I'm wondering how much of a variance in rotation I need to have to see a benefit. For cutting - using the formulas Spatts provided, I'd have 30G carbs on a low day & 100 on a high. Now I typically have about 150 - 200 every day. I'm aiming for 100 on a low day & 200 - 250 on a high day. I honestly do not want to go lower than 100 - unless maybe I can make up some cals with fat. I really don't like meat that much - I'm totally just cramming stuff down as it is to make 200g of protein.

 

[frorider6]

How many calories do you REALLY need? Long read, probably worth printing and taking home

Changing up the carb cycle...

Gotta have carbs to burn fat

 

[The Shadow]

Ok - I'll post on this forum:

Low-carb Cyclic diet. Think traditional low carb diet for 3 days, followed by a high-carb diet for 2 days followed by a medium carb diet for three days.

IMO - you get most of the benefits from the low carb approach - ie ketosis and loss of BF pretty quickly. Combined with ala and a fat burner and you will be a furnace.

So:

On the medium carb days - take in 1 gram of carbs/pound bw.
on the low carb days - half the amount on the medium days
high days - take in 1.5 times the carbs as the low days.

So for 130 pound Chica:

Low - 65 grams
medium - 130 grams
high 195 grams

Protein ALWAYS remains at 1.25 times bw = ~150 grams
Fat should stay between 50 grams on the high carb days and around 75 grams on the low carb days.


Seem complicated??

Not really. Rely on a GOOD protein/low carb powder for a couple of meals per day. Here you can alter the carbs(fruit) and fat(flax seed oil) very easily.

Supplements:

ALA - add 200-300 mg for every 50-75 grams of carbs you eat at every meal(you should eat 5-6 times per day)

NYC/Ripped Fuel Extreme - Rotate a week on/week off and switch between the two. Of course make sure there are no contraindication on these for you.


Good multi Vit/Mineral is a must


Try the Yohimburn for those stubborn "sticky" fat areas such as hips, hammies, etc. Really makes a cosmetic difference. Not a must but it will help.


Training:

One body part per day - 5 days per week


Back

Chins or pulldowns
Seated Rows
Stiff Arm pulldowns
Hypers

Shoot for 3 sets of 12-15 reps. Add a fourth set when ready


Chest

Incline Press
Flat Flyes
Crossovers or pecdec

3 sets of 12-15 reps. Add forth later



Legs

Focus on doing Giant Sets on these exercises as it will really accelerate fat loss due to the Gh release


Lunges
Stiff Deads
Leg Extensions
Leg Curls

Keep reps between 12 and 15 and start with three cycles. Add a forth in a couple of weeks.


Shoulders

Focus on doing Giant Sets on these exercises as it will really accelerate fat loss due to the Gh release

Dumbell Press
Side Laterals
Front Laterals
Upright rows

3 sets of 12-15 adding a fourth later


Arms

Focus on doing Giant Sets on these exercises as it will really accelerate fat loss due to the Gh release


Incline Curls
Dumbell French Press
Dumbell Curls
Pushdowns

3 sets of 12-15 adding a fourth


Cardio:

Biggest mistake is to do cardio more often at the expense of duration. Going with the standard that it takes at least a few minutes to get in the zone, do an hour instead of 30 minutes x 2.

SO - cardio 3-4 times per week

go for calories burned rather than time

Shoot for 400-500 total burned. This may be a combo of types like bike, tread, etc...or it may be done altogether.

I recommend twice per week on say an elliptical and the other two times split the calories over at least 2 OTHER machines.


I'm sure I have over looked something. Will check back in.

 

[Genie]

Wow - that is exatly what I was looking for. Thanks Corn! Why should I alternate NYC and Ripped Fuel Extreme??

I am not completely familiar with all the exercises you mentioned, but I'll look them up and have Fro help me out. My biggest challenge will be calculating my diet. I have always just gone by common sense - eat well, now carb, low fat. This will take some time, but I'll do it. I usually only eat three times a day and snack on nuts in between, but I'll change that to. Thank you for your help!