Ready for Fat Burners?

[GatsbyGirl]

OK, ladies the moment of truth is here. So far I'm 8.5 months into a body transformation that started at 230 lbs and 41% BF. Today I am 168 lbs and 21.7 % BF. My ultimate goal is 15% BF (by 3/2007) to see my abs and I am ready to begin supplementing to help me get there. My short term goal is to really pour it on and shed 4% BF by 12/31.

I am 41 y/o, 5'5" and I am dieting and work out with weights and cardio 4 x a week.

Typical Daily Menu
Total Calories: 1400
Total Fat: 28%
Total Carb: 32%
Total Protein: 44%

Typical Weights Workout (ham/glute/calf day)
Wall squats w/ball 15
Leg press - high! 3 x 15 @ 90/180/360
DB step ups on bench 2 x 15 w/15's
Romanian Deadlifts 2 x 15 @ 85/105
Hamstring curl 2 x 15 @ 37.5/50
Alternating rear lunges 2 x 15 w/15's
Pelvic tilts 20
Ball sit ups 30
Knee tucks on ball 20
Calf raise machine - 15 x 2 x 45
Ascending stair calf raises - 45

Typical Cardio
30 mins elliptical or running

Typical Pre-Workout Fuel
2 scoops NOXplode and 1/2 ISS Advantage Matrix shake

I am considering:
A) Clen plus Yohimburn ES for fat pockets on rear thighs and stomach
B) Thermorexin plus YES

No ECA - I'm allergic to aspirin other than that I'm open to suggestions. What would you do? I'm leery of the Clen but I want FAST results.

Thanks!

 

[florencia]

Welcome to EF! I am in a bit of a hurry and can't help mch for the moment. Best thing I can say is diet is key!!! 90% importance. Please read stickies & Shadow program

 

[*Bunny*]

Congrats on your progress so far! That is really great! With the proper diet & training 1 % bf drop is possible so I don't feel that goal isn't realistic, I am wondering if your caloric intake is too low for you & your activity level.

I would start with your diet and try to ween out any processing & clean it up.
Also, try to add some more explosive type HIIT cardio in lieu of your typical 30 min. Can you sprint? Do some plyometrics? Intervals on the step mill? Intervals on heck ANY piece of cardio equip?

Those minor changes may be more helpful than you realize.

Maybe even consider bumping UP the weights & lowering the rep ranges to 8-12. You aren't eating to get big so I wouldn't worry about that. IMO your cal range is safe up to 1900 if you are in the 160 range. I would NOT dip below 1600 cals though... your muscle is helping burn the fat, no reason to eat it up by not feeding it properly.

Based on what I get from the very informative peeps here on EF, clen is a waste of your time, esp. now & if you cannot see your abs (or are low bodyfat). YES & TREX would be a good choice for sure.

Congrats again & good luck.

My thoughts in sum
* Tighten Up diet (Clean out processed foods)
* HIIT Cardio mixed with your current (maybe 3 days HIIT 1 day steady state or 2 days of each to give you 4 days total)
* Up the weights (rep ranges 8-12)
* Trex & YES great supps to 'supplement' the things stated about

Good Luck

OK, ladies the moment of truth is here. So far I'm 8.5 months into a body transformation that started at 230 lbs and 41% BF. Today I am 168 lbs and 21.7 % BF. My ultimate goal is 15% BF (by 3/2007) to see my abs and I am ready to begin supplementing to help me get there. My short term goal is to really pour it on and shed 4% BF by 12/31.

I am 41 y/o, 5'5" and I am dieting and work out with weights and cardio 4 x a week.

Typical Daily Menu
Total Calories: 1400
Total Fat: 28%
Total Carb: 32%
Total Protein: 44%

Typical Weights Workout (ham/glute/calf day)
Wall squats w/ball 15
Leg press - high! 3 x 15 @ 90/180/360
DB step ups on bench 2 x 15 w/15's
Romanian Deadlifts 2 x 15 @ 85/105
Hamstring curl 2 x 15 @ 37.5/50
Alternating rear lunges 2 x 15 w/15's
Pelvic tilts 20
Ball sit ups 30
Knee tucks on ball 20
Calf raise machine - 15 x 2 x 45
Ascending stair calf raises - 45

Typical Cardio
30 mins elliptical or running

Typical Pre-Workout Fuel
2 scoops NOXplode and 1/2 ISS Advantage Matrix shake

I am considering:
A) Clen plus Yohimburn ES for fat pockets on rear thighs and stomach
B) Thermorexin plus YES

No ECA - I'm allergic to aspirin other than that I'm open to suggestions. What would you do? I'm leery of the Clen but I want FAST results.

Thanks!

 

[Daisy_Girl]

Congrats on your progress- that is absolutely FABULOUS.

I think a "stack" of Thermorexin and Glucorell-R is fantastic. I would start there and get the YES a little later. In my experience, YES is MUSH more effective (noticeable) when you are sub-20%. I would add YES around 17%.

While I think your goal is great, keep in mind that 15% is pretty low to maintain. It will likely take constant work to be that % - meaning, not a lot of room to cheat and go off the diet. For MOST - some can maintain that pretty easily though. For me, 15% was not a place I wanted to stay - too much deprivation to maintian it. I enjoy living life, lol. I think 17% is a great spot - lean, but easily maintained and room to live. But NOTHING wrong with your goal - just make sure the numbers are "fluid".

 

[Sassy69]

Congrats on your progress- that is absolutely FABULOUS.

I think a "stack" of Thermorexin and Glucorell-R is fantastic. I would start there and get the YES a little later. In my experience, YES is MUSH more effective (noticeable) when you are sub-20%. I would add YES around 17%.

While I think your goal is great, keep in mind that 15% is pretty low to maintain. It will likely take constant work to be that % - meaning, not a lot of room to cheat and go off the diet. For MOST - some can maintain that pretty easily though. For me, 15% was not a place I wanted to stay - too much deprivation to maintian it. I enjoy living life, lol. I think 17% is a great spot - lean, but easily maintained and room to live. But NOTHING wrong with your goal - just make sure the numbers are "fluid".

Enjoying some cocktails tonite DG?

I agree -- its ok to have a goal, but for maintenance it becomes a matter either of training your body to stay there or to find the point where your body is comfortable as a reflection of your diet. Speaking as a competitor, sure it would be great to maintain 9% bf, but reality is 15-16% is probably more doable if I watch myself constantly. HOwever also as a competitor my weight & bodyfat swings up & down 20-30 lb w/ training & just the challenges of life. My goal right now is to get my body's happy set point down about 10-15 lb. That is just all about training my body & slowly adjusting the comfort point down. Since I am interested in changing my body's composition as part of this, I will be dropping some muscle mass as well.

 

[Daisy_Girl]

lmao. MUSH

 

[GatsbyGirl]

Bunny - I am working with a nutritionist and I think my diet is pretty clean. Here is a typical day. I eat every 2.5 - 3 hrs. The only difference is that on work out days I add in 1/2 c brown rice or 1/2 sweet potato at lunch. I don't do a cheat day but I will have 1-2 glases of wine a week.

Pre-work out
2 scoops NOXplode
1/2 ISS Advantage matrix shake

Post Work Out
1/2 bottle Nature's Best Isopure protein drink

Meal 1
1/3 c oatmeal with splenda and I Can't Believe It's Not Butter spray
1/2 c egg beaters w/tbls fat free shredded cheese
Coffee with Davinci sugar free syrup

Meal 2
Protein muffins (oatmeal, egg whites, sf syrup, pumpkin pie spice, protein powder) or 2 rice cakes with 2 tbls natural peanut butter

Meal 3
Chicken breast
green salad w/lite balsamic dressing

Meal 4
1/2 c 1% cottage cheese and a carb control yogurt OR a protein bar

Meal 5
White fish (cod/halibut/talapia) 5 x Salmon 1 x steak 1x
Green salad w/lite balsamic OR a cucumber with splenda and balsamic

Where can I get cleaner?

 

[GatsbyGirl]

I am so excited to see how mush BF I can lose! lol

Also, I have a question about the HIIT from the shadow project. It says 8 cycles of 30 sec all out, 60 secs active rest (30-40% effort) after a 20 min warm up. What is the warm up? If I am on an elliptical, for example....

Also what does r-ala mean?

 

[*Bunny*]

That's great that you are eating pretty dang clean. See now we know specifics, easier to help that way for sure.

I am surprised she has your cals so low but LOVE that she is making Protein a priority ... does anyone else think I am wrong about the cals? Please do feel free to comment about my suggestion of possibly increasing them, esp. if a change in routine is made.

I'm going to assume a change is possible since you want to continue with fat loss.. maybe that time to shake things up a bit to kick start things once again to get you closer to your goal.

just my $.02 , feel free to take it or leave it

Best wishes Gatsby

 

[GatsbyGirl]

Thanks so much for your input Bunny. I really appreciate it. I'm willing to do anything to get this going so I am open to any/all suggestions.

So far I plan to incorporate HIIT and I will order the Thermorexin and Glucorell-R and I guess I will wait on the YES until I hit 17%. Although I have a big pocket under my thigh - it really wouldn't help to get started sooner??