Thread: Seeking advice...Please help

Gorgeous sweep in the legs Gymgirl......
Whatever you're doin' is showing up for you.

Originally Posted by Gymgirl130

Here are some progress pics!
Yesterday I did low carb and 90 min of cardio/Abs
Today will be moderate carb with upper body/cardio (will post work out later today)
I don't know if I should continue to carb cycle or what. I feel I need to look smaller should I start cutting cals back to 1200?

Looking great keep it up!


5"10
200lbs
BF = around 15% (guess)
600mg Tren E, 325mg Test Cyp week

Add another low carb day to the carb cycle. So High / Med / Low / Low / repeat.

Remind me how low your low carb days are. Also how far out are you from your target date & what is your current weight? Where are you noticing the changes (i.e. which parts of your body)?

Originally Posted by triplstep

Gorgeous sweep in the legs Gymgirl......
Whatever you're doin' is showing up for you.

Originally Posted by Thresh

Looking great keep it up!


5"10
200lbs
BF = around 15% (guess)
600mg Tren E, 325mg Test Cyp week

Thanks!

Originally Posted by sassy69

Add another low carb day to the carb cycle. So High / Med / Low / Low / repeat.

Remind me how low your low carb days are. Also how far out are you from your target date & what is your current weight? Where are you noticing the changes (i.e. which parts of your body)?

I have been doing two low carb days in a row which are 50g then a moderate day which is 90g, and a high carb day which is 130-140g. Although I have gained weight I think I look better than before. Monday I weighed 135lbs and my show is March 24th, 35 days!! I am noticing changes in my shoulders, arms and my upper abs are looking a lot better. I am just having trouble flattening out my lower abs.

Originally Posted by Gymgirl130

I have been doing two low carb days in a row which are 50g then a moderate day which is 90g, and a high carb day which is 130-140g. Although I have gained weight I think I look better than before. Monday I weighed 135lbs and my show is March 24th, 35 days!! I am noticing changes in my shoulders, arms and my upper abs are looking a lot better. I am just having trouble flattening out my lower abs.

That last part is just probably where you tend to hold more fat cells, so just keep doing what you are doing. Again, you can't really spot reduce so its going to be tightly dependent upon your diet & cardio to get that stuff tightened up.

I would suggest then, if you're already at 2 low days, then make that 2nd low day a zero carb day. Just carbs from your veggies and any PWO you may use. I don't like dropping cals too far because it will cost you muscle and may just burn you out to a full stall. There's no reason to because the body responds much better to an optimized diet - i.e. give it exactly what it needs to run - not starve it down to nothing. It sounds the extra calories are working for you too - your stage weight doesn't matter, but it does matter how you look - that's where the balance between lean muscle mass & bodyfat is the real goal. See how you feel - you can drop the cals down 100 - keep at 1300 instead of 1200. If you want to bump down the total carbs each day by dropping those cals in carbs.

In terms of those remaining tough parts, some water manipulation things you could do - these include doing cardio w/ a neoprene waist wrap, adding in some regular sauna time, or my personal fav, do AM cardio w/ a sauna suit. (There's a trick to putting on the suit so you don't sweat out water all over the place, let me know if you're interested). These are things you can add in now. You may notice you get tired from them because they are draining, but they help dump water in those last areas, while you're still working on the fat loss. I would stop doing any of these, along w/ your training & cardio on the Wed - Thurs prior to your show so the water that is mobilized from all the activity, gets a chance to settle and get flushed out. (This is why they always tell you to keep your legs up and just relax those last couple of days - just focus on your posing at that point.)

Originally Posted by sassy69

That last part is just probably where you tend to hold more fat cells, so just keep doing what you are doing. Again, you can't really spot reduce so its going to be tightly dependent upon your diet & cardio to get that stuff tightened up.

I would suggest then, if you're already at 2 low days, then make that 2nd low day a zero carb day. Just carbs from your veggies and any PWO you may use. I don't like dropping cals too far because it will cost you muscle and may just burn you out to a full stall. There's no reason to because the body responds much better to an optimized diet - i.e. give it exactly what it needs to run - not starve it down to nothing. It sounds the extra calories are working for you too - your stage weight doesn't matter, but it does matter how you look - that's where the balance between lean muscle mass & bodyfat is the real goal. See how you feel - you can drop the cals down 100 - keep at 1300 instead of 1200. If you want to bump down the total carbs each day by dropping those cals in carbs.

In terms of those remaining tough parts, some water manipulation things you could do - these include doing cardio w/ a neoprene waist wrap, adding in some regular sauna time, or my personal fav, do AM cardio w/ a sauna suit. (There's a trick to putting on the suit so you don't sweat out water all over the place, let me know if you're interested). These are things you can add in now. You may notice you get tired from them because they are draining, but they help dump water in those last areas, while you're still working on the fat loss. I would stop doing any of these, along w/ your training & cardio on the Wed - Thurs prior to your show so the water that is mobilized from all the activity, gets a chance to settle and get flushed out. (This is why they always tell you to keep your legs up and just relax those last couple of days - just focus on your posing at that point.)

Okay great advice. I will start doing no carb days and keeping the cals around 1400. And please give details on the sauna suit I'll go pick one up tomorrow!

2/19/2012

Diet

Totals - Totals 1472cals, 26.6g fat, 126.7g carb, 183.6g pro

WO- Lower body/Abs/Cardio

BB Deep Squat
90/15
90/20
9025

Walking Lunges w/40lb bar
30 total
40 "
50 "

Leg press (wide stance)
115/15
115/20
115/25

Leg Ext
50/15
50/20
50/25

Seated Leg Curls
70/15
70/20
70/25

Calves on smith (wt does not include bar)
70/toes pointed out 10 slow rep/10 fast rep, 3sets
70/toes pointed straight/10 slow 10 fast, 3 sets

Abs

leg raises on decline bench
15 3X

Rotation machine
50/15 ea
50/15 ea

Cardio
Treadmill 30min
Elliptical 30min

Originally Posted by Gymgirl130

Okay great advice. I will start doing no carb days and keeping the cals around 1400. And please give details on the sauna suit I'll go pick one up tomorrow!

Regarding the sauna suit, I know they are banned in wrestling for college and high school. They are great for cutting weight fast but have lead to a few deaths.

So, be careful, and smart.

Rock on!


5"10
200lbs
BF = around 15% (guess)
600mg Tren E, 325mg Test Cyp week

Originally Posted by Gymgirl130

Okay great advice. I will start doing no carb days and keeping the cals around 1400. And please give details on the sauna suit I'll go pick one up tomorrow!

The sauna suit takes a little practice to put it on such that you aren't leaking perspiration everywhere. People laugh when I describe this, but it works:

- put on the pants first
- tuck the shirt into the pants
- put gallon plastic baggies over your socks - don't pull them tight on your toes because you still have to get your foot into your shoes and not break the baggie. I pull a corner of the baggie forward of my toes and fold it over to put into the shoe - sorta like leaving room in the top of a condom.... loloz
- put your foot (w/ the baggie) into your shoe & tie to whatever is comfortable.
- tuck the bottoms of the sauana suit pant legs into the tops of the baggies on your feet
- put a rubber band around the baggie to keep the pants in place

Then go do your cardio. You'll want to keep your hands raised at least to elbow level so the perspiration doesn't go rolling out the sleeves and all over everything. Same w/ the pants, so the water doesnt' go shooting out. I typically sweat off enough to fill the baggies a couple of inches. Imagine that soaking out your shoes and all over the floor if you don't do the baggie thing.

Then after cardio, I basically walk straight into the shower. I used to do this at the gym, but being the lazy ass that I am, I now just carefully get back into my car, go home and do my shower at home. Peel everything off, rinse it out & hang it up for the next day's run. You have to be a little careful w/ the sauna suits - they are only $10 but if they rip wwhile you're on the treadmill or something, its really annoying.

You'll also find it is very exhausting to do an hour of walking cardio in a sauna suit while you're already being depleted for show prep. No need to get really demanding w/ your cardio at this point. I'm usually holding on for dear life just to make it thru the cardio session by the last week or two. But the shit works and I stand by that as my secret weapon in contest prep.

Originally Posted by Thresh

Regarding the sauna suit, I know they are banned in wrestling for college and high school. They are great for cutting weight fast but have lead to a few deaths.

So, be careful, and smart.

Rock on!


5"10
200lbs
BF = around 15% (guess)
600mg Tren E, 325mg Test Cyp week

You stop using it at a min 3-4 days prior to your show, and not under extreme water depletion and heavy exertion scenarios, so really no issue. Further, since the goal is not to hit something like "do everything possible to make this weight", again, there's less requirement to get stupid extreme with it. Its just a tool towards dialing into your show day. Not to mention bikini competitors rarely do a water drop, and if they did, it would only be those last days anyway - probably not even start until after cardio is all done with.

Originally Posted by sassy69

You stop using it at a min 3-4 days prior to your show, and not under extreme water depletion and heavy exertion scenarios, so really no issue. Further, since the goal is not to hit something like "do everything possible to make this weight", again, there's less requirement to get stupid extreme with it. Its just a tool towards dialing into your show day. Not to mention bikini competitors rarely do a water drop, and if they did, it would only be those last days anyway - probably not even start until after cardio is all done with.

Nice info!


5"10
200lbs
BF = around 15% (guess)
600mg Tren E, 325mg Test Cyp week

A safer way IMO.. use dandelion root and submerge yourself into a really hot bath- only leaving your nose and mouth in the air to breathe. Depending on BF and how much you have to pull - stay in till body temp rises then get out without towel drying and let room temp dry you. The heat stays in the body until you dry off or get out of hot room.

You shouldn't have to do anything drastic if you do your homework with diet and cardio.. I've seen some competitors do some crazy shit in the 90's.. Wonder how some of these people aren't on dialysis!

Female Talk..my bad! Sorry

Originally Posted by hypo_glycemic

Female Talk..my bad! Sorry

So if we mention stuff like periods & tampons, you'll run screaming?

^ lol .. maybe? Not screaming but possibly run.

Originally Posted by hypo_glycemic

^ lol .. maybe? Not screaming but possibly run.

LOLZ! Fear the estrogen!

Originally Posted by sassy69

So if we mention stuff like periods & tampons, you'll run screaming?

I'm glad i got my red wings, years ago..

Originally Posted by sassy69

LOLZ! Fear the estrogen!

I didn't realize where I was when I left my post. So when you mentioned periods and such, I thought I better get out while I can . I have a wife so I know the deal

Originally Posted by sassy69

The sauna suit takes a little practice to put it on such that you aren't leaking perspiration everywhere. People laugh when I describe this, but it works:

- put on the pants first
- tuck the shirt into the pants
- put gallon plastic baggies over your socks - don't pull them tight on your toes because you still have to get your foot into your shoes and not break the baggie. I pull a corner of the baggie forward of my toes and fold it over to put into the shoe - sorta like leaving room in the top of a condom.... loloz
- put your foot (w/ the baggie) into your shoe & tie to whatever is comfortable.
- tuck the bottoms of the sauana suit pant legs into the tops of the baggies on your feet
- put a rubber band around the baggie to keep the pants in place

Then go do your cardio. You'll want to keep your hands raised at least to elbow level so the perspiration doesn't go rolling out the sleeves and all over everything. Same w/ the pants, so the water doesnt' go shooting out. I typically sweat off enough to fill the baggies a couple of inches. Imagine that soaking out your shoes and all over the floor if you don't do the baggie thing.

Then after cardio, I basically walk straight into the shower. I used to do this at the gym, but being the lazy ass that I am, I now just carefully get back into my car, go home and do my shower at home. Peel everything off, rinse it out & hang it up for the next day's run. You have to be a little careful w/ the sauna suits - they are only $10 but if they rip wwhile you're on the treadmill or something, its really annoying.

You'll also find it is very exhausting to do an hour of walking cardio in a sauna suit while you're already being depleted for show prep. No need to get really demanding w/ your cardio at this point. I'm usually holding on for dear life just to make it thru the cardio session by the last week or two. But the shit works and I stand by that as my secret weapon in contest prep.

Awesome info! Thanks

Originally Posted by hypo_glycemic

Female Talk..my bad! Sorry

oh no worries any advice is welcome! I will have to try that hot bath thing. I have been dieting almost 20 weeks, not trying to do anything drastic and I think I will be fine just wanted a few more tips on getting the lower abs to tighten up. Thanks!

2/20/2012

I have seen some changes in my mid section finally. I was getting scared there for a while. My work outs have been great just did cardio today and going to switch up my routine back to a split 8-10 rep range.

Diet- low carb

Totals- 1468 cals, 58.4g fat, 49.4g carbs, 189.3 pro

WO- Cardio

5min warm up, 5mile run @ speed 6 10mph, 5min cool down

Originally Posted by Gymgirl130

2/20/2012

I have seen some changes in my mid section finally. I was getting scared there for a while. My work outs have been great just did cardio today and going to switch up my routine back to a split 8-10 rep range.

Diet- low carb

Totals- 1468 cals, 58.4g fat, 49.4g carbs, 189.3 pro

WO- Cardio

5min warm up, 5mile run @ speed 6 10mph, 5min cool down

There's a lot of faith in the process when you do a show. The more you panic and deviate from your program out of "fear of..", the more chance you have of screwing the whole process. Glad you're seeing some results. That area is usually among the last to start coming in. Also remember that if you're losing a decent amount of fat in that area, it takes longer for the skin to catch up, so again, just keep following the process.

Originally Posted by Thresh

Regarding the sauna suit, I know they are banned in wrestling for college and high school. They are great for cutting weight fast but have lead to a few deaths.

So, be careful, and smart.

Rock on!


5"10
200lbs
BF = around 15% (guess)
600mg Tren E, 325mg Test Cyp week

For sure I'm not going to get too crazy with it.

2/21/2012

Diet- No Carb Day

Totals- 1438cals, 63.9g fat, 39.9g carb, 173.8g pro

WO- Cardio

30 min on elliptical w/sauna suit

It was suppose to be my rest day but I wanted to try the sauna suit out. It made me sweat so much it was awesome!! Changing up my routine starting tomorrow, will look something like this:

Chest/Arms
Quads/Calves
Back
Shoulders
Hamstrings/Glutes/Calves
Cardio
Rest and Repeat.. Will do 30-45min cardio everyday and a longer session on just cardio days, also will hit abs every other day. I was debating on whether to hit legs once a week or split them up.

I am getting so excited for my show I can't wait!!

Originally Posted by sassy69

There's a lot of faith in the process when you do a show. The more you panic and deviate from your program out of "fear of..", the more chance you have of screwing the whole process. Glad you're seeing some results. That area is usually among the last to start coming in. Also remember that if you're losing a decent amount of fat in that area, it takes longer for the skin to catch up, so again, just keep following the process.

I know I have got to think and stay positive! Thanks to all of you with your awesome feedback, it has really helped a lot.

your progress pics look great..

Originally Posted by lymbo

your progress pics look great..

Thanks! It's coming along.