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Sassy 2005
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Sassy69
New member
The total protein for the day is supposed to come out to my lean body mass, 140 lb, or 140 g for the day, divided into 4 protein meals = 32 (actually 35 g) of protein in each meal.
Any comments welcome. I"m still absorbing this approach and trying to match it up w/ what I've done in the past, maybe not explicitly this way, but along these lines.
Any comments welcome. I"m still absorbing this approach and trying to match it up w/ what I've done in the past, maybe not explicitly this way, but along these lines.
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I'm really eager to hear about the "overtraining" you'll be doing with your legs. I have lots of muscle but would like more definition. I just changed today to higher reps with lighter weights in the hopes that will help. My legs were killing me at the end!
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Can we go 50/50 on that 05/05 fund? heh*Bunny* said:"Sassy 05/05 fund"
Donations to bunny@paypal... Ill make sure she gets da Ca$h
T
The Shadow
Guest
he said you are 11% BF??
or is he saying that you have to lose 11%?
Also.....I would think bringing UP your legs to match your natl competitor type upper body would be a target goal?
or is he saying that you have to lose 11%?
Also.....I would think bringing UP your legs to match your natl competitor type upper body would be a target goal?
Sassy69
New member
Have to lose that much.
3/12/05:
Wt: 159 lb
Calipers: 8 + 3 + 1 + 10 + 13 + 5 + 6 + 8 + 15 = 69/159 * 0.27 = 11.7%
-- Lean body mass: (100-11.7)% * 159 lb = 140.4 lb
-- Unwanted fat: 11.7% * 159 lb = 18.6 lb
3/16/05
Wt: 159 lb
Calipers: 6 + 1 + 4 + 6 + 13 + 4 + 3 + 6 + 7 = 50/159 * 0.27 = 8.49%
-- Lean mass: (100-8.49)% * 159 lb = 145.65 lb
-- Unwanted fat: 8.49% * 159 lb = 13.35 lb
==> Lost 5 lbs of unwanted fat, gained 5 lbs of lean mass
Diet:
- 4 protein meals @ 145/4 = 32 g protein (1 g protein / 1 lb lean mass across 4 meals)
- + ~ 16 g protein from egg whites pre-AM cardio.
- 2 carb meals of 145/2 = 93 g each (1 g carb / 1 lb lean mass)
(So actually no change in diet right now)
=====
So for today --
Comments:
I'm tired. Work has been very stressful and I'm not getting enough sleep. Cardio 2x / day but not intense, but my legs are always tired. I haven't really gotten bitchy from the lower carbs but I've been flaky in the head -- mostly from lack of sleep. And I notice that I'm getting flat. From the carbing.
Pre cardio: 6:30 am
3 egg whites
Meal 1: 8 am
3 egg whites
5 oz turkey patty
1 c broccoli
Meal 2: 11 am
5 oz sweet potato
Meal 3: 2 pm
5 oz chicken
1 c broccoli
Meal 4: 4:30 pm
5 oz sweet potato
Meal 5: 6:30 pm
5 oz chicken
1 c green beans
Meal 6: 9 pm
1 can tuna
2 c spinach
1 tbsp vinegar & oil
Training:
AM cardio: 30 min precor, low-med speed
PM: Shoulders:
- Stairs: 15/up+down x 10
- "genies": 8x8
- Superset: Plate loaded shrugs, but pull behind w/ elbows + front/back EZ bar military press: 10/8 + 30/8+8 20/8 + 30/8+8 x 7
- DB Side laterals (wrists together, lift from elbows): 8 sets of 8, 5lb, 10, 15, 5, 10, 15, 5, 10
- EZ Bar upright rows: 30/8 x 8
- EZ Bar body pulls: 30/8 x 8
20 min Precor
3/12/05:
Wt: 159 lb
Calipers: 8 + 3 + 1 + 10 + 13 + 5 + 6 + 8 + 15 = 69/159 * 0.27 = 11.7%
-- Lean body mass: (100-11.7)% * 159 lb = 140.4 lb
-- Unwanted fat: 11.7% * 159 lb = 18.6 lb
3/16/05
Wt: 159 lb
Calipers: 6 + 1 + 4 + 6 + 13 + 4 + 3 + 6 + 7 = 50/159 * 0.27 = 8.49%
-- Lean mass: (100-8.49)% * 159 lb = 145.65 lb
-- Unwanted fat: 8.49% * 159 lb = 13.35 lb
==> Lost 5 lbs of unwanted fat, gained 5 lbs of lean mass
Diet:
- 4 protein meals @ 145/4 = 32 g protein (1 g protein / 1 lb lean mass across 4 meals)
- + ~ 16 g protein from egg whites pre-AM cardio.
- 2 carb meals of 145/2 = 93 g each (1 g carb / 1 lb lean mass)
(So actually no change in diet right now)
=====
So for today --
Comments:
I'm tired. Work has been very stressful and I'm not getting enough sleep. Cardio 2x / day but not intense, but my legs are always tired. I haven't really gotten bitchy from the lower carbs but I've been flaky in the head -- mostly from lack of sleep. And I notice that I'm getting flat. From the carbing.
Pre cardio: 6:30 am
3 egg whites
Meal 1: 8 am
3 egg whites
5 oz turkey patty
1 c broccoli
Meal 2: 11 am
5 oz sweet potato
Meal 3: 2 pm
5 oz chicken
1 c broccoli
Meal 4: 4:30 pm
5 oz sweet potato
Meal 5: 6:30 pm
5 oz chicken
1 c green beans
Meal 6: 9 pm
1 can tuna
2 c spinach
1 tbsp vinegar & oil
Training:
AM cardio: 30 min precor, low-med speed
PM: Shoulders:
- Stairs: 15/up+down x 10
- "genies": 8x8
- Superset: Plate loaded shrugs, but pull behind w/ elbows + front/back EZ bar military press: 10/8 + 30/8+8 20/8 + 30/8+8 x 7
- DB Side laterals (wrists together, lift from elbows): 8 sets of 8, 5lb, 10, 15, 5, 10, 15, 5, 10
- EZ Bar upright rows: 30/8 x 8
- EZ Bar body pulls: 30/8 x 8
20 min Precor
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Sassy69
New member
The Shadow said:
"Unwanted fat" = 11%
Size-wise -- figure is a whole other ball of wax from bb. I need to shrink. And my upper body is significantly thicker than my lower body, and the 36D's arne't helping that look. So its all about shaping it to the "cute figure girl" look.
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