Taining Log

[Mrs.Black Boxster]

Well, BB keeps on me for not posting. He doesn't realize that he's always on the computer!!! I'll provide a little history first! Sorry for the long post but wanted to be thorough.

Here it goes.

42 years of age. I'm 5'7, 140-45,(depends on the day) Body Fat 23%.
In my youth, I was volleyball and basketball player. Played both sports until I blew out my ACL'S. Had it repaired and then 9 years ago, blew it them out again playing golf. To this day, I have not had it repaired and a favor that leg. I know it's something that will need to be done in the future. I just want to become healthier before I have the surgery. I baby my left leg and have to be very careful on what excersise I do. Husband finally jumped back on the wagon,as he was a body builder and then blew out is distal tendons. He really took some time off and both of us became huge sluggish coach potatoes! So in June of 08 we began what I hope will be the best time of our lives!

Diet: Was an Adkins junky for 3-4 years and was very successful. I also did cardio 45 mins a day 6 days a week and realized that the muscle I once had was a ball of mush. In June 08 began P90X for 3 months to re-introduce my muscles back to what a dumbell was.. No success. Was very discouraged. Didn't lose a pound nor did I build up any muscle. Could barely pull a 15lb band let alone a 20lb weight.

August of 08: Both BB and I had enough, we got our lazy butts back into the gym and here is my first post:

Dec 3rd. Shoulders

Diet: Switched from Low Fat, Low Carb, High Protein to the Anabolic Diet. Been on the Anabolic for 5 days. Feel very sluggish, in fact, the amount of weight I used last week decreased.


Shldr Press:
65x15
75x9
75x7, drop set to 65x5

Lateral Raise
40x13
40x9
40x10

Deltoid Flys
60x16
60x8
60x13

Upright Rows
65x13
65x13
65x11

Shrugs
90x15
180x13
180x14

Diet:
Supps: 4 CLA's, 3 Lipoflames (love them!), 2 fish oil, and 1000 mg calcium.

Food Intake:

Brkfst: 2 scrambled eggs with 4 pieces bacon.
Snack - 12 Almonds
Lunch - 2 egg cheese omlette with 2 pieces of bacon
Dinner - Meatloaf and green vegtable
Post workout shake

Rest: 9-10 hours of sleep. ( sleeping is my favorite past time)

No cardio as my shoulders were in pain during the course of my workout.

 

[Thandie]

Well, BB keeps on me for not posting. He doesn't realize that he's always on the computer!!! I'll provide a little history first! Sorry for the long post but wanted to be thorough.

Here it goes.

42 years of age. I'm 5'7, 140-45,(depends on the day) Body Fat 23%.
In my youth, I was volleyball and basketball player. Played both sports until I blew out my ACL'S. Had it repaired and then 9 years ago, blew it them out again playing golf. To this day, I have not had it repaired and a favor that leg. I know it's something that will need to be done in the future. I just want to become healthier before I have the surgery. I baby my left leg and have to be very careful on what excersise I do. Husband finally jumped back on the wagon,as he was a body builder and then blew out is distal tendons. He really took some time off and both of us became huge sluggish coach potatoes! So in June of 08 we began what I hope will be the best time of our lives!

Diet: Was an Adkins junky for 3-4 years and was very successful. I also did cardio 45 mins a day 6 days a week and realized that the muscle I once had was a ball of mush. In June 08 began P90X for 3 months to re-introduce my muscles back to what a dumbell was.. No success. Was very discouraged. Didn't lose a pound nor did I build up any muscle. Could barely pull a 15lb band let alone a 20lb weight.

August of 08: Both BB and I had enough, we got our lazy butts back into the gym and here is my first post:

Dec 3rd. Shoulders

Diet: Switched from Low Fat, Low Carb, High Protein to the Anabolic Diet. Been on the Anabolic for 5 days. Feel very sluggish, in fact, the amount of weight I used last week decreased.


Shldr Press:
65x15
75x9
75x7, drop set to 65x5

Lateral Raise
40x13
40x9
40x10

Deltoid Flys
60x16
60x8
60x13

Upright Rows
65x13
65x13
65x11

Shrugs
90x15
180x13
180x14

Diet:
Supps: 4 CLA's, 3 Lipoflames (love them!), 2 fish oil, and 1000 mg calcium.

Food Intake:

Brkfst: 2 scrambled eggs with 4 pieces bacon.
Snack - 12 Almonds
Lunch - 2 egg cheese omlette with 2 pieces of bacon
Dinner - Meatloaf and green vegtable
Post workout shake

Rest: 9-10 hours of sleep. ( sleeping is my favorite past time)

No cardio as my shoulders were in pain during the course of my workout.

I asked you to post your diet at another thread, but here it is.

Well, your husband told me you like the way I look, so I'm going to help you get there faster.
First, you won't get there by eating such small amounts of food and eating all that bacon. LOTS of fat.
If you could start by having 5 to 6 small meaks a day. And when I mean start, I mean it will get to be more.
These are suggestions as you might not like some of these food choices. However, I can help you along. I promise your husband I will, lol.

#1 1/2 cup oatmeal(uncooked) 3 or 4 scrambled egg whites. I add a yolk depending on where you are. You've been eating so much fat that I'm suggesting no yolks for now.

#2 Chichen or any other protein with salad or brown rice.

#3 Same as 3, but with sweet potato and fibrous vegetables.

#4 Protein shake.

#5 Fish with vegetables.

Should be 130p, 120c, 25-30f.

This will help you still gain muscles, but you'll also start getting leaner.

Let me know if you have any question.

 

[Black Boxster]

I asked you to post your diet at another thread, but here it is.

Well, your husband told me you like the way I look, so I'm going to help you get there faster.
First, you won't get there by eating such small amounts of food and eating all that bacon. LOTS of fat.
If you could start by having 5 to 6 small meaks a day. And when I mean start, I mean it will get to be more.
These are suggestions as you might not like some of these food choices. However, I can help you along. I promise your husband I will, lol.

#1 1/2 cup oatmeal(uncooked) 3 or 4 scrambled egg whites. I add a yolk depending on where you are. You've been eating so much fat that I'm suggesting no yolks for now.

#2 Chichen or any other protein with salad or brown rice.

#3 Same as 3, but with sweet potato and fibrous vegetables.

#4 Protein shake.

#5 Fish with vegetables.

Should be 130p, 120c, 25-30f.

This will help you still gain muscles, but you'll also start getting leaner.

Let me know if you have any question.

Hey Thandie,

Thanks for helping out the Mrs

Question and comment....
Both Mary and I was eating low fat, moderate carbs High Protein for awhile.....I lost 30+ lbs that way but it came to a stop...Mary didn't lose a thing...

The Diet we are doing now is Keto diet...much like the Atkins diet...High Protein, High Fat.. No carbs...Body stops using carbs as an energy source and switches to using fat as fuel....this diet is known as the Anabolic Diet and I know of several members of this board and others that it has been effective for....

If you go to my training log and go through past pages...( not this week because that is when the diet changed) you will see TONS of chicken, salads, fibrous vegetables, tuna and egg beater...

Have you ever used a High Protien, high fat diet??

 

[Thandie]

Hey Thandie,

Thanks for helping out the Mrs

Question and comment....
Both Mary and I was eating low fat, moderate carbs High Protein for awhile.....I lost 30+ lbs that way but it came to a stop...Mary didn't lose a thing...

The Diet we are doing now is Keto diet...much like the Atkins diet...High Protein, High Fat.. No carbs...Body stops using carbs as an energy source and switches to using fat as fuel....this diet is known as the Anabolic Diet and I know of several members of this board and others that it has been effective for....

If you go to my training log and go through past pages...( not this week because that is when the diet changed) you will see TONS of chicken, salads, fibrous vegetables, tuna and egg beater...

Have you ever used a High Protien, high fat diet??

BB, you said you tried a high protein diet and after losing 30lbs, you came to a wall and Mary didn't lose any weight. Now you're trying another diet that's been very successful on this board.
I personally won't try any high fat/high protein diet because I don't want to clog my arteries and ruin my skin. I have had the same diet for many years. Never have to change it and it always worked. If I want to lose weight or gain muscles it never fails. Granted, it's a bit harder for me to gain mass because of my age group and being a woman. In addition, all my clients have had 100% results.
I have no problem with anyone trying any diet that suits them best. I'm just here to help anyone that might want a different approach then they have had in the past.

 

[Black Boxster]

Re: Training Log

I'm just here to help anyone that might want a different approach then they have had in the past.

I know you are and really appreciate your feedback!!!! There is only a handful on this forum that I really trust and respect...and you are definitely one of them!!We all love thandie!

I think your pictures and record speak for themselves!! I think Mary is tired of listening to my fat ass...I'm pretty sure she want' to become a Thandie "mini me"...LOL ....you know you're comfortable in your marriage when you are having conversations like..." you know hon...her ass would look really good on you....but this girls thigh...Holy shit that would be hot...."...LOL

So If I get it right, your normal approach is low to no fat, CLEAN carbs ( and mostly before diiner?) and moderate to high Protein? Do you mostly then lower up your total caloric intake during your cutting phase, and just increase you cardio?

When I tried that I felt I was slowing down my system...like I wasn't eating enough. Not that I was really hungry...I'm eating 5-6 times a day..but my total calories was well below my BMI and I hit a wall....

I can't last on low fat...my cheat food in ANPB....my god...I can eat Peanut butter by the jar full!!!

 

[Thandie]

Re: Training Log

I know you are and really appreciate your feedback!!!! There is only a handful on this forum that I really trust and respect...and you are definitely one of them!!We all love thandie!

I think your pictures and record speak for themselves!! I think Mary is tired of listening to my fat ass...I'm pretty sure she want' to become a Thandie "mini me"...LOL ....you know you're comfortable in your marriage when you are having conversations like..." you know hon...her ass would look really good on you....but this girls thigh...Holy shit that would be hot...."...LOL

So If I get it right, your normal approach is low to no fat, CLEAN carbs ( and mostly before diiner?) and moderate to high Protein? Do you mostly then lower up your total caloric intake during your cutting phase, and just increase you cardio?

When I tried that I felt I was slowing down my system...like I wasn't eating enough. Not that I was really hungry...I'm eating 5-6 times a day..but my total calories was well below my BMI and I hit a wall....

I can't last on low fat...my cheat food in ANPB....my god...I can eat Peanut butter by the jar full!!!

Tkx!
What I do is like science. Moderate to high doesn't mean anything to me b/c the only way to know how high and how moderate is to measure it. I determine what the persons macros are according to the gender and hight. However, it's not reading on stones. I tweek peoples diet as we progress. For example, I generally start a female client with my height(5'6")with 120p, 125c and 30 fat. But that's to start; it would change depending on where she is. how much she has lost, how lean she is, if she gained any weight, etc. I'm personally getting 150p 250c, 40 fat. Last night I had 400 carbs(cheat meal) and gained .4 lbs. Now, that's a whole lot of carbs, but I know how I'll look with what I eat. The only challenge with this diet is discipline. I've been looking like this for years; I can only make improvements from where I am. I know I'll never gain a ton of weight or go on a binge. I also know how lean I'm going to be and when. I've gained 3.5 lbs since my last comp. I want to go up to 112lbs (3 lbs to go)and that's because I want to gain 1 to 1.5 lbs per month without adding too much fat.

When I want to cut for comp, I lower my carbs and fat. Protein I sometimes lowered, but sometimes I don't. There's no cookie cutter approach. It's very individual. My first comp, my carbs came down to 75g. Now the lowest I've been is 150g while cutting. Cardio I increase to 5-6 days a week about 1 month before comp, but it's at a good pace.
I did one show where my cardio was 6 days a week with 2 afternoons. I hope I never have to do that again. I was in pain all the time.

You and everybody else. We all seem to LOVE PB. I get a little treat almost every night (I want to stop) but is 1/2 a teaspoon on a rice cake. Rice cake and PB is not the ideal food for before bed. But, I'm indulging a bit before I start getting really serious right after the holidays. For me, January 1st is game on!

 

[*ebony*]

how many hours apart are you taking the CLA ad fish oil?

i remeber reading about this study where it seems to suggest that Fish Oil if taken with CLA will cancel out the benefits of CLA.

Interaction of fish oil and conjugated linoleic acid in affecting hepatic activity of lipogenic enzymes and gene expression in liver and adipose tissue.

so i guess the issue is absorption, as in they seem to compete rather than compliment each other.

BTW i am taking CLA too, but not fish oil.

what are your thoughts on this ladies?

 

[Thandie]

how many hours apart are you taking the CLA ad fish oil?

i remeber reading about this study where it seems to suggest that Fish Oil if taken with CLA will cancel out the benefits of CLA.

Interaction of fish oil and conjugated linoleic acid in affecting hepatic activity of lipogenic enzymes and gene expression in liver and adipose tissue.

so i guess the issue is absorption, as in they seem to compete rather than compliment each other.

BTW i am taking CLA too, but not fish oil.

what are your thoughts on this ladies?

That is correct! Apparently, many of the physiological effects of CLA can be reversed by fish oil.
I take CLA in my protein powder in the morning and fish oil at night with dinner.

 

[*ebony*]

That is correct! Apparently, many of the physiological effects of CLA can be reversed by fish oil.
I take CLA in my protein powder in the morning and fish oil at night with dinner.

i want to add a fish oil sup to my diet and i was thinking of doing the same thing breakfast-dinner or at least space them out at least 4 hours apart.

i take 4 caps of cla in the AM with breakfast; makes 4 grams

how much fish oil do you consume. do you take caps or the real deal?

 

[Thandie]

i want to add a fish oil sup to my diet and i was thinking of doing the same thing breakfast-dinner or at least space them out at least 4 hours apart.

i take 4 caps of cla in the AM with breakfast; makes 4 grams

how much fish oil do you consume. do you take caps or the real deal?

I take Opti-CLA in powder form (1 scoop in shake) and the fish oil I go back and forth between caps and liquid, but they're both the real thing. I suggest you take the best fish oil you can find. Don't skimp in this one. It'll make a world of difference. It's pricey, but worth it.
The fish oil is best at night where as the CLA best in the am.
But you can take it 4 hours apart if it's more convenient for you.