Sassy: help 4 my vaca!

[MUNECA8599]

first thanks so much for the quick response. Here is my current training split:
day1-chest/ 45 min cardio-stepmill mostly, sometimes elliptical on a gluteal course, backwards
day2- back/cardio-same as day 1
day 3-bis& tris/cardio- 30min or skip it
day 4-shoulders/cardio-same as day 1
day 5-legs
day 5-cardio(same as day 1)
---I usually do 3 sets- and aim for heavy enough weight that I can do only 6-8 (this is what I was doing to prep for my show--but only like 3-4 days of 25-30 min cardio--I had to put on muscle, I got so lean that I was flat, and too small to compete.)

My comp diet was:

meal 1- 8 egg whites, 1/2 cup oats w/scoop of protein powder
meal 2- protein shake(pure protein-160 cal or 210 cal of powder I had made for me by my trainer-he owned a supp company)
meal 3-5-6 slices turkey or 1 can tuna dry w/mrs. dash
3oz chicken breast

meal 4-same as meal 3 but with 1 small sweet potato
meal 5- 3oz chicken, 3 oz red meat
2-3 cups broccoli or green vegetable
meal 6-6 egg whites
or protein shake--no more than 200 cal

---i am guessing right now I am about 25 percent BF--but have to have it measured. I really am not looking forward to that!!!

--So what do you think? any advice is really appreciated. I know it is all numbers to lose weight and hard work and that diet is so key!!! I do want a fat burner that isn't junk to waste my money on--I do want a boost to help me along but know that I have to do my hard work...just so unhappy that I fell off the wagon so bad--i used to live in the gym and love it --no one can believe that I let myself get out of shape!!! maybe I was just burnt out. I also work longer hours now--til 530pm. I have to work out at 6am now--mornings for the first time ever--I was an early afternoon person. But I do love it-my energy throughout the workday is awesome!!
Help sass!thanks a million!!

 

[Sassy69]

Well, if it does anything for you I've done competitions at 8% bf & had swings back up to 25% a couple times over the years. Its no fun, especially when in your mind you see yourself always at the 8%.

Its a switch to train in the morning - but I guess you do what you have to. I used to train at 5 am & Bunny now trains in the morning. Its all about what fits & then establiishing the habit.

Honestly your competition diet - looks like a constant about 80g carb? That's not an awful lot and you might've been burning at such a rate that you were nearly in ketosis all the time? I personally prefer carb cycling just to avoid that burn out feeling & the expected slow down in metabolism after awhile.

I'd actually say you could run that diet, maybe shave off some of the protein -- I don't know what it totals up to - you might want to stick it in a food counts program like www.fitday.com to see what you are actually eating (%protein, %fat, %carb & total cals). I cut on something similar for my first show, if you add a 3 oz sweet potato at Meal 2. (I actually did the shake at meal 3 & food at meal 2 because I trained after meal 2 & the shake was the PWO shake). You could then do a carb cycle of day 1 - all 3 complex carb meals, day 2 - replace meal 2 carb w/ 1 tbsp flax seed oil (or equivalent fat source), day 3 - replace meal 2 & meal 4 carb w /1 tbsp flax seed oil (1 at each meal). Day 4 - repeat day 1.

See if that works for you. The training also looks ok -- you might want to replace some of your cardio w/ a couple HIIT sessions to speed up fat burnign as well.

 

[MUNECA8599]

Well, if it does anything for you I've done competitions at 8% bf & had swings back up to 25% a couple times over the years. Its no fun, especially when in your mind you see yourself always at the 8%.

Its a switch to train in the morning - but I guess you do what you have to. I used to train at 5 am & Bunny now trains in the morning. Its all about what fits & then establiishing the habit.

Honestly your competition diet - looks like a constant about 80g carb? That's not an awful lot and you might've been burning at such a rate that you were nearly in ketosis all the time? I personally prefer carb cycling just to avoid that burn out feeling & the expected slow down in metabolism after awhile.

I'd actually say you could run that diet, maybe shave off some of the protein -- I don't know what it totals up to - you might want to stick it in a food counts program like www.fitday.com to see what you are actually eating (%protein, %fat, %carb & total cals). I cut on something similar for my first show, if you add a 3 oz sweet potato at Meal 2. (I actually did the shake at meal 3 & food at meal 2 because I trained after meal 2 & the shake was the PWO shake). You could then do a carb cycle of day 1 - all 3 complex carb meals, day 2 - replace meal 2 carb w/ 1 tbsp flax seed oil (or equivalent fat source), day 3 - replace meal 2 & meal 4 carb w /1 tbsp flax seed oil (1 at each meal). Day 4 - repeat day 1.

See if that works for you. The training also looks ok -- you might want to replace some of your cardio w/ a couple HIIT sessions to speed up fat burnign as well.

tell me about it--you understand exactly--I am freaking out being this size! I guess I just expect to stay that lean and I know it is not possible or realistic. I really like the am training-isnt it better for am cardio especially? Thanks for the diet sugg--I agree, I think my carbs were too low--I was very tired on that diet! I never tried carb cycling but I am definitely going to do that! When I do the flax seed--excuse me if it is dumb- how do it take it--like put it in food or is it a supplement/pill?
also, do you think yohimburn es is a good idea at my weight? will it help you think?
If i work out at 6am and then at work by 9am should I have my meal 1 or do the shake first and switch meals 1 and 3?
I will update you on my progress. Hope this works!the weeks will fly by fast!

 

[2dagym]

If you are only working 1 bodypart a day (I do this also), you might want to consider adding 1 more set to each of your exercises. I know when I started working each bodypart 1 time a week I tried to do only 3 sets for each exercise performed. I found out the hard way that it wasn't enough for me. When I noticed I was loosing muscle and strength, I freaked! I upped to doing 4 sets for each exercise performed and it took care of the problem. I noticed a big difference in about 3-4 weeks.

I hope you find what works best for you. Good Luck!

 

[Sassy69]

I'd say it depends on how your stomach handles protein shakes -- if that's enough for your first meal - chug it and then hit the gym - go for it. I'm an all-real-food girl these days - can't stomach shakes and training on it would be even worse.

Flax seed oil - or better Udo's Choice -- you get it in the refrigerated section of a health food store or whole foods or something. Its like olive oil sort of but I woudlnt' cook w/ it - I stick it on my salads w/ vinegar for a vinaigrette or just toss it in the shake itself.

Yohimburn you can do at any point -- the difference is just much more noticeable if you are low bf already. I throw it on when I do cardio, put a neoprene waist wrap on & start sweating. I've also slept in it for comp prep.

tell me about it--you understand exactly--I am freaking out being this size! I guess I just expect to stay that lean and I know it is not possible or realistic. I really like the am training-isnt it better for am cardio especially? Thanks for the diet sugg--I agree, I think my carbs were too low--I was very tired on that diet! I never tried carb cycling but I am definitely going to do that! When I do the flax seed--excuse me if it is dumb- how do it take it--like put it in food or is it a supplement/pill?
also, do you think yohimburn es is a good idea at my weight? will it help you think?
If i work out at 6am and then at work by 9am should I have my meal 1 or do the shake first and switch meals 1 and 3?
I will update you on my progress. Hope this works!the weeks will fly by fast!

 

[MUNECA8599]

If you are only working 1 bodypart a day (I do this also), you might want to consider adding 1 more set to each of your exercises. I know when I started working each bodypart 1 time a week I tried to do only 3 sets for each exercise performed. I found out the hard way that it wasn't enough for me. When I noticed I was loosing muscle and strength, I freaked! I upped to doing 4 sets for each exercise performed and it took care of the problem. I noticed a big difference in about 3-4 weeks.

I hope you find what works best for you. Good Luck!

thanks for the support--I am going to try 4 sets. After 2 weeks of being back I already feel like 3 isn't enough. Im going to do one for my warm up and then 3more to lift. Hope this works--already I am feeling tighter--hopefully not just in my mind! Going to do body fat testing this week--omg!

 

[MUNECA8599]

I'd say it depends on how your stomach handles protein shakes -- if that's enough for your first meal - chug it and then hit the gym - go for it. I'm an all-real-food girl these days - can't stomach shakes and training on it would be even worse.

Flax seed oil - or better Udo's Choice -- you get it in the refrigerated section of a health food store or whole foods or something. Its like olive oil sort of but I woudlnt' cook w/ it - I stick it on my salads w/ vinegar for a vinaigrette or just toss it in the shake itself.

Yohimburn you can do at any point -- the difference is just much more noticeable if you are low bf already. I throw it on when I do cardio, put a neoprene waist wrap on & start sweating. I've also slept in it for comp prep.

Sass- do you sleep? thanks for the advice! I train at 6am on an empty stomach..Im going to do real food at meal one and then a shake like 2hours later because after training and cardio I am hungry!! So far I feel awesome mentally and clothes feel looser..I feel tighter but have to do my bf test this week--omg!
I read you have to shower before yohimburn but-honestly-rolling out of bed at 5am is hard enough--I have to shower quick too? I shower right before bed--you think it is effective enough to sleep in it versus before cardio in the am cuz I don't shower first?
I really hope this works cuz I'm down to about 5weeks...I am like 2lb lighter-it varies but it seems like there is less fat when I pinch and look especially my stomach!
don't know wtf to do with my legs--they are so muscular but just have more fat on them now I have to get rid of!!
my god what a freakin battle

 

[Sassy69]

Sure you can sleep in YES -- the idea is to get some exfoliation done prior to applicaatoin.

As far as legs - if that's where you tend to carry weight, that's just going to take longer to show bigger leanness. Just keep plugging away!

 

[MUNECA8599]

Sure you can sleep in YES -- the idea is to get some exfoliation done prior to applicaatoin.

As far as legs - if that's where you tend to carry weight, that's just going to take longer to show bigger leanness. Just keep plugging away!

I'm plugging!!! thanks for ths support