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Going Towards Where I Want To Be


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Posted by: QueenofSquats

Finally after 2 years of training, from 27% to 8% bf..now 15%...I have learned alot...this forum has helped me clean my diet and from eating like a girl, start eating like a bodybuilder..always use to think too much fat is bad, now after the switch from C180 to 80 a day and increasing fat I feel so much better and had loads of strength to do my intense leg workout to day...
Starting at 105lbs 15bf%


Day 1 MON- 30 Sep
Woke up a bit sore from heavy shoulder workout last night and than teaching a yoga class.

Meal 1:9:00 am
1/2 cup oats with 2 tsp flaxmeal, (first time had oats with water usually use to have it with unsweetened soya milk) actually it didn't tase a awful as I thought, although miss having soya milk ..will get use to it I guess...soon..
2 whole eggs+ 5 eggwhites scrambled in organic olive oil non-stick spray. (multivitamin+ glutamine+ green tea)
C30 P35 F13

got all the meals ready, while my roommate watches me in disguish (is she really going to eat that much..lol)

biked to the gym (20 mins...feeling good..want to put max in my workout today)

WORKOUT: LEGS:
Warm up Dumbbell Squats 1Set/18
Ready for action
SQUATS 8/45x45 (felt it in my shoulders, always the bar is so big, for my shoulders)
the music giving me motivation...(all the gay guys my gym is 98% guy looking at me, and weight I am squatting...impressive...gives me more motivation)
8/45+25+45x25 wow!!! killer
last set back to 8/45x45

rest supersets and gaintsets
Deadlifts with lunges
3Sets 8/85-3/8/15

Hip Ab 3/8-140+ Hip Ad 3/8-150+ 1 set of each inbetween without rest leg kick backs1/8-60+
leg curl1/8-100 (ouch could only do 6 switch to 80 for 4 more reps)+ hamstring curl 1/8-100

Leg Press+Hack Squat+Leg Extension
3/8-45x25+3/8-45x45x25 on each side+3/8-30(light)

wow!!! great workout, felt it, heartbeating fast cause of super/gaint set no rest...catching my breath...stretching felt good...did some yoga breathing to get the body/mind centered...

Meal 2: 5mins after workout 11:45am
1 strawberries, 11/2 choc whey, 3Tbsp heavy cream+ glutamine
C2 P28 F15

Meal 3: after 30mins 12:20 pm
1 Ezielkiel wrap (good stuff), 2tsp all-natural peanut butter, 1 whole egg+ 6 eggwhites with small portion of veggies (mushrooms, pepper, green onion, 2 olives, onion)
C32 P38 F15

Off the train a client...

Meal 4: 3:30 pm
4 oz grilled chicken breast with indian spicy (hot stuff) mix greens, 1 oz avocado, 2 tsp flaxseed oil
C6 P33 F15

Meal 5: 6:30 pm
same without avocado plus red pepper
C6 P33 F15

Meal 6: 10:00 pm
same with 1 tsp flaxseed oil no pepper only greens
C4 P33 F8

before bed at 12:00 midnight
green tea+ multivitamin+ glutamine

Overall the energy level was great, biked around and trained clients most of the day...felt good on the road of achieving my goals of the best my body can be...


Posted by: Twin Peak

Nice work, it'll be interesting to follow. Can you explain your method of recording the weights, sets, and reps, I don't get your numbers.....


Posted by: QueenofSquats

Thanks TP,
Todays legs workout, when I wrote 3 means 3 sets, I did 8 reps mostly except warm-up, & 1 sets of in between gaint sets with compound exercises to make the workout more intense and not to give the legs any rest inbetween (burning more calories like that too)
so Squat 3 sets of 8
1 set 8- weight 45 plus large bar plus 45 on each side total weight=135
2 set 8- increased the weight 45x25 on each side
total weight=185
3rd set same as first set + did 2 more reps
not much rest inbetween

Than I did superset of deadlifts and lunges
3 sets of 8
deadlift bar weight 45x 15 on each side total weight= 75
so in 3 is sets 8 is reps and the remaining is weight
Hope I could explain it well, let me know if you like more details
Cheers


Posted by: QueenofSquats

Sorry, let me write it properly
3 means 3 sets
8 are reps
45x25 is the weight


Posted by: Twin Peak

Quote:
Originally posted by QueenofSquats
Sorry, let me write it properly
3 means 3 sets
8 are reps
45x25 is the weight
I get it. Thats quite confusing.

x is means "by" or "times" so to me it reads 45 pounds by/times 25 reps.

You should just write the weight times the reps, i.e. 95 x 8. Of course whatever you prefer, its just easier to read.


Posted by: QueenofSquats

Tues Oct 1 2002:
can't believe its already Oct, this year has gone by so first, had a very active day yesterday came back home already 10:00 pm on my feet since 8:30am, had a great night sleep woke up at 8:30am today, felt a bit sore in shoulders...legs were fine, I am surprised as I worked them really hard yesterday and biked around alot...thats a good sign, that the body is fit..

had the same breakfast as yesterday C30 P32 F13
oats with 2tsp flaxmeal+ 2 whole eggs, 5 eggwhites.

(usually in the morning my ab defination shows and I can see my 4pack..lol...seriously..)today I notice as I have suddently increased my fat & protein and reduce carbs maybe its a bit drastic increase in calories so I am cutting portions a bit and reducing P/F a bit..

11:30-12:15 workout

Chest/Triceps:
Started with full strength, have good energy
Sets Reps Weight
Incline Fly 3 8 25 tried 30
30 (couldn't do it)

Pec Fly 3 8 70 tried 80 (couldn't do it)

Bench Press 3 8 50 switch to 45 last set
Flat Flys 2 20
(lost strength by now, disappointed as last week I went heavier on chest, I guess! due to lowing carbs and changing the diet, will see how I do next week)

Superset
Tricep Dips 3 8 on body weight
Tricep Pushdown 2 8 100
1 8 80
Tricep Extension 3 8 25
Tricep Overhead 1 18 25
Stretched

average workout, felt sore

12:20pm
Meal 2: protein shake reduce portion of cream to 2tbsp, shake didn't taste that good..oh well!!!
C2 P28 10

1:00pm
Meal 3: 1 Ezekiel wrap, reduce portion 1tsp peanut butter, 1whole egg+5eggwhites with few veggies, 2 oilves
C32 P35 F12

Meal 4/5/6:
same reduce portion 3oz grilled chicken breast, greens, flaxseed oil
C6 P25 F11
C6 P25 F12
C4 P25 F8

Total: P170 C80 F66
craved apples, unsweetened cocoa with unsweetened soya milk, but didn't give in..had green tea instead...proud of myself...a bit concerned maybe calories have gone too low, don't want to lose muscle!!! will see for a week and than make changes...


Posted by: Twin Peak

Queen, looks like you are making to many changes w/o seeing how your body reacts. When you make a conscious decision for a change, give it at least a few weeks before you reevaluate.


Posted by: QueenofSquats

Hi TP, so should I keep P200 C80 (50 non-training)
F80...as I feel fine eating that much p/f, sleeping better actually, but I feel my abs geeting a bit flabby...should I give it time to see or reduce to P170 CSAME F66, what do you think...I am a impulsive person...lol...very spontaneous too...


Posted by: Twin Peak

Spontanaity and impulsiveness are excellent attributes, even in bodybuilding, but not with respect to diet. If you are constantly changing it up you WILL NEVER know what is really working for you.

Make a change and stick with it. Give it time. Unless you are piling on the pounds give any nutritional change at least 3 or 4 weeks.


Posted by: QueenofSquats

Thanks TP...I guess!! I am been over-ambitious, you are right, I should give it 4 weeks, I will keep it the same and not make any changes...Cheers


Posted by: Twin Peak

Good girl.


Posted by: QueenofSquats

Had a long day yesterday, walked back home from gym (40mins), after last meal craved a latte (great cafes around my house), didn't give-in, instead bought stevia, and made unsweetened cocoa C2 2tsp with 2Tbsp heavy cream with stevia (tasted not that bad)

didn't sleep that well
up by 8:00
breakfast 8:30 4whites+2whole eggs, 1/2 cup oats with 2tsp flaxmeal.

Read a bit didn't have client till 1:00pm so took a nap again...after waking up felt better...looked at myself in the morning, look good...the hardwork is paying off...

before leaving at 11:30a.m
had the protein shake...2Tbsp heavy cream+whey+4strawberries (after having it feel like I will switch it to eggs on non-training days) walked to my appointment (40mins)

today is non-training day so will take it easy

Meal 3 2:45pm: seaweed salad, with avocado and 6oz sashimi+ miso soup and ginger,(use to have sushi rice..yummy till last week, today was the first time had it without rice, craved it...but it was not that bad will get use to it soon).

Craving apples and lattes....

taught 2 yoga classes...experiencing a bit of DOM..biked to gym to teach the class.

Meal 4:5:6
grilled chicken breast with greens + flaxseed oil

before bed to kill craving for latte having unsweetened all-natural cocoa with 2Tbsp heavy cream+stevia...
energy level was fine, biked back home, felt a bit hungry after Meal 2& 3...waited for the next meal...overall great day...


C50 P182 F82


Posted by: Fit Freak

I've been following your journal...seems like you're doing well...keep up the good work.

Looking fwd to following your progress.


Posted by: QueenofSquats

Thanks, I have a modelling shoot coming up next month, I will post my pictures than...before, now and after...Cheers


Posted by: Fit Freak

Modelling...wow...where are you from?...I'm a fellow Cdn too!

What is the shoot for?...Hope I'mnot being too nosey


Posted by: Twin Peak

No doubt once you post pics you'll have lots of people visiting your journal....just remember the little people who supported you all along!


Posted by: Fit Freak

Bump for Twin Peak...some epole around here can be a bit ...... it's all in good fun though!


Posted by: QueenofSquats

lol...ofcourse I will remember and acknoweledge people who give me great feedback..especially you TP...
I am live in Toronto, but my background in Indian...I do modelling here and there, this shoot is for an article I am writing for a local magazine about Yoga and Fitness.
other than that I run my own fitness company (offer personal training and yoga to various gyms and private clients around Toronto)...
FF, how is Nova Scotia...is it cold yet??


Posted by: QueenofSquats

Thurs Oct 3,
was hungry last night after giving the last yoga class, biked back, didn't eat more than planned, had loads of green tea with stevia to fill the stomach...sounds brutal..lol...

woke up several times at time, and felt a bit dizzy, (that happens to me when my blood sugar is low...low carbs)..didn't sleep well....

Breakfast 8:45am.
1/2cup oats, 2tsp flaxmeal,2eggs+5whites+2 olives
C30 P35 F14

felt a weird sensation in the body...something funcky is going on..

walked to gym (40mins), crappy weather...cold and damp..fall is here...miss the sun and warmth...

Workout: BACK
although am feeling sore teaching all these classes, back is my favourite body part and I love the shredded defination on mine so what to put my best effort in the workout...here we go...

One Arm Row
3 sets 8reps drop setting
1x45 1x40 1x35...felt the 45..wow!!! killed me rest

Cable Row
3 sets 8 drop setting
1x80 1x70 1x60..not bad..will increase next week

Lat Pull Down Reverse Grip
3 sets 8 drop setting
1x90 1x75 1x75

Lat Pull Down Wide Grip
3 sets 8 drop setting
1x90...hard (was doing 105 when I was eating more carbs)
1x75...tried 90 again couldn't do more than 2reps
so switch to 1set of 8 back to 75....ahhhh!!! want to gain more strength...

3 exercise one after the other superset
1 set each of 8
T-bar 1x50
DB rows 1x25
bb rows 1x60

done!!! want more strength...biceps get tried in the middle of the workout gotta do something about that...stretched

12:15 pm
Meal2: shake, whey+4strawberries+2Tbsp heavy cream
(thinking of adding fibre as I feel hungry after the shake..it gets digested too fast regardless of the heavy cream)
C2 P28 F10

12:45 (hungry)
Meal3:1Ezielkiel wrap, 2tsp peanut butter, 1egg+5whites, very few veggies.

oh!! everyone around me is having fruit...miss carbs...

3:30pm
Meal 4: 3oz grilled chicken breast with lettuce, 1oz avocado+ 1tsp flax
C6 P25 F12

after yoga class
6:45pm
Meal 5: 3oz chicken+ lettuce+ red pepper+1tsp flax
C6 P25 F8

feeling a bit frustrated today, as craving carbs and feeling sore and a bit zoomed out...body/mind are playing tricks so I give it sugar instead of fat...

I think I will be carbing up on Sunday night...will hang in there till than...


Posted by: QueenofSquats

Feel like this high fat low carb diet is not for me...forcing myself to get this much fat...want to cut it down..I lose BF from 27% to 8% on eating carbs, low fat and less calories...maybe thats the best way which works for my body...it has been two years and I am still figuring out my body...ahhh!! not having a great day...ohh!!! try to stay positive...take a deep breath and relax...


Posted by: Twin Peak

...take a deep breath and relax... [/quote]

Exactly. Now I didn't recommend you try this if you remember, but you committed to it and YOU WILL NOT LEARN YOUR BODY if you don't give it time.

We talked about this....


Posted by: QueenofSquats

I agree TP, but my abs looked so ripped and flat when I was eating less fat...I am not changing anything yet as I promised myself...4weeks...thanks to your feedback..but just a bit whinny today as don't feel quite energitic as I usual am and was dizzy too...I read your journal...so you treat yourself on weekends...I posted a thread about carb-up...how much should I take in the carb-up meal...do I have to take oats/banana etc...or can I have stuff like sushi, thai food????????


Posted by: Twin Peak

Good questions. I am not a carb up specialist, but when I do, I enjoy it unless I am cutting up. The DPW8 team has several good posts re the oats, banana etc, but Chicken has been doing the eat every carb you can and keep the fat and protein low for that meal routine.

To me it depends on your goals. For everyday life, I say enjoy, if you are trying to lose I'd be more careful.


Posted by: QueenofSquats

Thanks TP, I am already tiny 105lbs, gaining muscle is more my goal, love my flat 4-pack abs, thats whats bothering me as its getting a bit blurry...genetic...
but have to use patience...as you said...
have an awesome day...


Posted by: Fit Freak

Gotta love Thai food...especially the HOT stuff!


Posted by: QueenofSquats

Fri 0ct4:
yesterday was one of those day..ahhh!!after teaching my last yoga class, I was completely zoomed out...was craving fruit...I mediatated and thought of my whole journey since 2 years how I reduced my bf% from 27% to 8%, how I was raised, the food I was raised on and my genetics...I ate carbs..lots of them all my life (like asian skinny people), never gained fat by carbs...gained fat by eating more than what my body needed...all along reducing my bf% I was eating high carbs/ moderate protein and low fat (only good fat)...so I thought why should I follow what seems to work when I already know what works for me...duh!!! law of individuality, I still what to learn more, try new ways, but stick to something which works for me...
so for my last meal I had banana with unsweetened soya milk, peanut butter and a Ezielkiel wrap...
walked home (40mins), slept good...

8:30
Meal 1: 1/2cup oats+1/2apple+1cup unsweetened soya milk, 2tsp flaxmeal, 1Tbsp wheatgerm, 4eggwhites with veggies tiny bit of avocado

biked to gym...glad its friday...weekend...yahoo!!

Bicep/Calves
Bicep Concentration Curl: 3sets of 8x25 last set 20
Incline Bicep curls: 3sets 8reps only could do 4reps with 25...can't seem to gain more strength as when training chest/back bicep are already so worked up
switch to 20/3sets of 8 reps

Bicep Rope curl:3 sets 8 reps of 70
Bicep Barbell curls: 3 sets 8 reps of 45

Calves superset 4machines heavy 3 sets of 8..great result by doing heavy calves...
sitting calf raise 45x45..last set 45x45x35 ouch
standing calf raise 280
two funcky machions at my gym for calfs as the guys (mainly gay guys at my gym 98%) love to work on their calves and butt...lol...
different variation of sitting calf machion
45x45x35+45x45x35/3 sets 8 reps
240/ last set 280
love the fact that I can go pretty heavy on calves
want the same strength in chest...

12:30
after workout:
Meal2: 1scoop of whey with stevia


2:00
Meal3: 6oz sashimi, with salad, miso soup & sushi rice...yumyum...green tea

5:00
Meal4: latte with soya milk and stevia, (home made...baked it last night...spelt flour bars with stevia, 4 eggwhites

8:00
Meal5: 4oz chicken breast, lettuce+2tsp flaxseed oil

10:30: 1 cup unsweetened soya milk with tea and stevia

C148 P152 F45
C37% P38% F25%
CAL 1600


Posted by: Twin Peak

Upped the carbs huh?


Posted by: QueenofSquats

Yup!!! feel better...my lifestyle is too active to trying to switch my metabolism from carb to fat when already I was bf8% and now 15%...


Posted by: Twin Peak

hate to say I told ya so....


Posted by: QueenofSquats

I feel TP, calories and portion control works better for me, than low-carb and carb up deal...good luck to people who are doing it...but for me all along eating fruit and dairy made me reduce bf%, I should focus on gaining more muscle now.
TP, I remember your first advice to keep it same...you were right..thanks...experiance always speaks louder...I guess!! after another 2 years I will know more than what I know now...by my own trail and error and help from people like you..Cheers
thats what this lifestyle is self-awareness of you...your body and mind...
have a great weekend


Posted by: QueenofSquats

TP, any thread here for developing quads...I want to gain as much muscle I can this fall/winter...willing to work hard and harder...


Posted by: Twin Peak

I am sure there are a bunch. There is an interesting leg article/workout posted on W8's website that a bunch of us have been doing and logging in a variety of leg journals.


Posted by: QueenofSquats

Thanks...have a awesome weekend


Posted by: QueenofSquats

Fri Oct 5:
got caught in the rain while biking last night, wind was literally pushing me and riding against it showed me how much strength I have when I eat according to my bodytype...

Meal1: oats, 1/2 apple, 4 eggehites, soya milk

was a bit restless as I measured myself, I believe in inches rather than scale and ofcourse bf%
yuks!!! this I started screwing with my eating, low-carbs/high protien, more fat...I have gained 2% bf%....ahhhh!!! I feel very dumb for being a sheep, and folowing something without, analyzing what already was working for me...diets are not for me...I should follow what I was doing before..healthy eating, rather than dieting, and I think due to that I am eating more than my body needs...and therefore excess of anything=FAT...

frustrated...
Lunch: eat too much to satisfy my taste bud, Eziekile wrap, cottage cheese, heavy cream with unsweetened cocoa, stevia, 3 oz chicken, peanut butter...felt too full...

have to make some changes which suit my lifestyle...
went for a walk 40 mins, I think I am getting too obessed about food, have to look at the bigger picture..food is to nournish the body and as I believe body/mind is connected...have to go more with my natural instinct..HIGH FAT doesn't work for me...NEVER AGAIN.... have to blast my ass on cardio to reduce that 2%BF increase...my modelling shoot in on Nov 9th...I will do it...


Posted by: QueenofSquats

WHAT I HAVE LEARNED UPTILL NOW:
* Variety: eating the same food can't supply our bodies with the proper nutriets, variety in food according to ones taste is a good step towards success.

*Moderation: low-fat/high fat, high-protein/moderate protein, no-carbs-low carbs-high carbs....Moderation is the key, there are no short cuts to any place worth going, going on diets with unbalanced ratios can lead to momentarly success but not long-term, for long-term, lifestyle success, you have to change the way you eat to making healthier choices and eating in moderation of variety of healthy food.
Instant gratification is not the path to long time success...

*Diets can screw up your nature body hunger signals which make you eating more than you need...even if you eat more protein as we know it turns to FAT...

In my experiance in reducing bf% from 27 to 8 and keeping it the same for one year without any health problems, was eating instintively as well as paying attention to what my body is telling me, not overfeeding my body on any food group, no processed food, no junk food, subsituting not eliminating the food I like to healthier choices...
This is my experiance, everyone is different, maybe it wouldn't work for everyone, but it worked for me and some of my clients I train and couched, I got a bit side tracked...getting back to my way..


Posted by: QueenofSquats

Sun Oct 6:
woke up full of energy, jumped out of bed and instead of having breakfast right away, did yoga mediatated and than skipped on full blast music in my back yard...my neighbours are use to my eccentric nature by now..lol...they have bought earbuds...

9:30 Breakfast: went with what I felt like having and how hungry I was, planning to leave 1/4 of stomach empty and drinking water before the meal, eating mindfully and enjoying every bite of the food, giving grace to the meal, all the things I learned from my yoga teacher....

3whites+1egg scrambled with mushroom and olives, 1 small Ezielkiel bread pita with 1 slice of soya cheese (really like it), 2 tsp sunflower seeds, 1/4cup buttermilk, with cocoa a bit of heavy cream and soya milk..later had a small cracker too...

cleaned my place after getting ready had some more unsweetened 2tsp cocoa (good stuff) with unsweetend soya milk+stevia...

now as its getting colder, lattes, teas and cafes are great to hang out, so smoothing and relaxing on Sunday morning...

Lunch: 2 small flax/corn/soya crackers, with home made chicken curry (made in its own stock no oil used), onion.garlic, bell peppers, seseme seeds...yum..yum...loads of water before...

biked to downtown...cold but a nice sunny day...
feel so feel and as FREEDOM of everything is the most important thing in my life...I function great when I go with my instincts...
thought of the day:


Posted by: QueenofSquats

"Never be afraid to try something new. Remember, amateurs built the ark. Professionals built the Titanic."

"If you have made mistakes, even serious ones, there is always another chance for you. What we call failure is not the falling down, but the staying down."


Posted by: Fit Freak

QueenofSquats....sounds like you jumped on a bandwagon to say....I think that the LOW CARB thing is a bit of a fad-diet....and by the sound of things you're right on track now.

You're sooo insightful....honestly a bit inspirational too...I'll definately be following your journey....just as many more on the board should


Posted by: Fit Freak

You know, now that I've been thinking I never recommend cutting out food groups and dramatically altering macronutrient ratios to my clients...then why on earth have I done it myself. The truth is these strategies may work in the s/t...and I agree you may get there ssoner, but implementing these strategies only get you to a point and at sometime we must all live our lives....this is where such strategies fail. We cannot live our lives obsessed by a clock and food.....that's is why it's sooo important to listen to the body, eat when we're hungry and stop when we're full....not to mention how healthy is a person on the inside if all they consume is flax, meat and poultry, fish and tuna, and some...and only certain, vegies.

Think about it.....why on earth would we ever stop eating carrots.....they're so nutritious. When I stop and thin about things like this it makes me wonder how I ever got off track.

Clearly, listening to what you've had to say has definately motivated me to get back to eating more variety of foods and concentrating on nutrition not protein/fat....and what is good or bad.

All I can say is...well...THX


Posted by: QueenofSquats

Hey FF,
I am glad you agree with me...we can motivate each other as it seems like you have the same beliefs....good luck



Posted by: Twin Peak

Well, I've read this all. I must say, even though I recommended NOT cutting the carbs in YOUR case, I do not agree with a fair number of the sentiments.

Let me preface it by sayig that my nutrtion philosphy is slightly different from most here but:

1) low carb diets are not a fad, have been around for ages, and are an excellent, proven way to lose BF and gain muscle,
2) They are not intended to a quick fix, but rather a way of life,
3) IMO, they are not for exveryone (I didn't recommend it to you),
4) When done properly, they do not cut out whole categories of foods unless those categories are otherwise bad for you.

There is probably more but thats all I can think of. In sum, Queen, you are doing the right thing by trying to learn your body -- that is what is most critical in the pursuit of health. But be carefull of mischaracterizing other eating habits simply because it does not work for your body.


Posted by: QueenofSquats

Mon Oct 7:
woke up early 7:30am...sore...knees and legs (cause of intense skipping yesterday) still felt energized

Meal 1: 2 tiny flaxseed/soya/corn crackers with 4 eggwhites, a bit of broccoli, 1 slice soya cheese, a bit of hummus, tiny bit of butter milk scramled with organic non-stick olive oil spray.
small (home made bars...made of eggwhites, spelt, soyamilk and bananas) with tea/soya milk.

changing time around for working out as I am night person, have more energy at evening/night...

Meal 2: 8 eggwhites, with 2olives and 1 slice soya cheese, 1tsp flaxseed oil.

taught a yoga class, biked to gym.

4-4:40
Intense Leg workout...lots of energy and strength

Superset
Squats (the bar is so huge for me)
& Stiff Deadliftes

3 sets
2 set of Squats 20 reps on my (55% RM) bar (45) + 35x35

2 sets of Stiff Deadlifts 65

last set
Squat 10 rep of (95% RM) 45x45x35x35 killer
Deadlift 75/10 reps


intense...me like it...pushing the limits

Superset
Hip Ab 3 sets of drop sets 140/130/120
Hip Ad same 120/110/100

Superset
Hack Squat 3 sets (increase weight) 90x90 last set
115x115 wow!!! I am happy, gaining strength
Lunges 3 sets of 10 with dumbbell

Superset
Leg Press (increase weight/reps from last week)
3 sets 1 set 45x45/ 2 sets 80x80
Leg Extension (very light)3 sets 30

after finishing felt like seeing how much more could I handle for the last set 1 set of 8/100x100...thats great...felt like sprinting after workout but than didn't wanted to overtrain, so run for 5mins stretched...
GREAT WORKOUT

5:00 pm
after workout not hungry atall...had a small home made bar I baked (spelt/banana/eggwhites/soya milk) had that with diet coke (felt like having it)

couldn't make up my mind what to eat..after didn't feel hungry.

6:00pm
finally wanted to have so did:
2 whole wheat pita, sliced 100g turkey breast, 1/4 banana and 2tsp peanut butter.
not sure what my body was asking for so left it at that...

its 7:15pm...going to a cafe, to unwind...soya latte maybe...

postive day...felt great and grateful for having such strength and motivation to follow my journey...to be the best I can be...physically as well as spiritually (as helped out a friend)...
Goal for this month are:

Physical: gain more strength, develope a good body.mind connection, paying attention to what my body is saying, what kind of nourishment it wants, when it needs rest and when does it want to be push to the limits (like today)...looking and feeling as great as I can, learning more advance Yoga postures,Self-Awareness.......


Posted by: QueenofSquats

WORDS FOR TODAY
Begin it Now
Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness. Concerning all acts of initiative (and creation), there is one elementary truth, the ignorance of which kills countless ideas and splendid plans.
That the moment one definitely commits oneself, then Providence moves too.
All sorts of things occur to help one that would never otherwies have occurred. A whole stream of events issues from the
decision, raising in one's favour all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamed would have come his way.
Whatever you can do, or dream you can, begin it.
Boldness has Genius, Power and Magic in it.
Begin it now.



Posted by: Fit Freak

QofS...I am definately enjoying the read...keep up the great work!


Posted by: lina

QofS,

I also enjoy reading your inspirational quotes, thoughts, and reflections. I think it's great that you not only concentrate on the outside but reflecting on the inside as well! That shows in your journal... very inspirational!

I see that you are very much into yoga. I would like to take a class some day. Right now they are offered at my gym but not at the right time to fit my schedule! But I definitely see what a great effect it can have! I feel so calm just by reading your journal!!! Hmmm.... keep on sending those vibes! LOL

BTW, would you be able to post your recipe for your homemade bar (spelt/banana, etc.)?


Posted by: QueenofSquats

Hi TP, since I join the forum I appreciate your feedback, I agree everyone has a different journey, I don't mean to judge other lifestyles (low-carb) and wish the best for those who are doing it...I am just expressing my opinion about what happened to me when I tried it...the point I was making is...all of us have similiar goals (great health, and body)...although the destination is the same...the path choosen can be different...mine is not low-carbs/high fat...and I am reflected on the outer health as well as the inner health (a healthy mind)...
I hope I didn't offend anyone...that was not my intention...BEST OF LUCK TO EVERYONE


Posted by: Twin Peak

I realized your intend, but your and FF's comments started getting out of line -- out of line in the sense that they mischaracterized a certain lifestyle. You are free to disagree, but there was some mischaracterization above.

Also, if you offended anyone, it certainly wasn't me. I am someone who recommends a variety of diff diets depending on the goals and the individual, as I did way back when with you!


Posted by: QueenofSquats

Hi Lina...thanks...
I will post the recipe tomorrow for you, I don't have it on me right now...I am a certified yoga instructor and personal trainer too...I will highly recommend yoga...its a form of exercise which makes you aware of your connection between body/mind...the stretches are amazing, you gain great flexibility, strength and doing power yoga you can gain muscle defination and endurance too..
also all the breathing through out the yoga postures brings in some much oxygen in the body=energy...also calms the mind and stimulates inner organs...I can go on and on about the benefits....
so what are you focusing on/your goals nowadays?


Posted by: QueenofSquats

TP, I will be more careful in choosing my words...so people can still follow the certain lifestyle they are suppose to...and due to my few statements they don't get sidetracked...


Posted by: QueenofSquats

Tues Oct 8:
last night after I came back from the gym...my body was in a state of shock as I increase the load of leg workout 15% from last week (just had lots of strength and took advantage of it)...
was not hungry at all...still ate, not too much...
chicken breast+cottage cheese, soya milk

slept early...
woke up sore, although took 15g of glutamine.

Breakfast: 1/2c oats, unsweetened soya milk, 2tsp flaxmeal, 1/2 apple, 3whites+1egg. green tea

Workout:
Chest/Tricep:reduce load 5% from last week as don't want to overtrain...

Meal2: 1cup buttermilk with 2 scoop whey and 2tsp flaxmeal, stevia (tasted good)

Meal3: 6oz sashimi, miso soup, salad, green tea

snack: 4 calfornia rolls made with brown rice and avocado.

in a hurry right now thats why didn't write workout in detail...will tomorrow...
experiancing major DOM.....
going to watch RED DRAGON TODAY....


Posted by: QueenofSquats

YOGA means union have been around more than 5000 BC. The beginner level to start yoga comprises of:

1. Proper Exercise (Asanas)
Our physical body is meant to move and exercise. If our lifestyle does not provide natural motion of muscles and joints, then disease and great is comfort will ensue with time. Proper exercise should be pleasant to the practitioner while beneficial to the body, mind and spiritual
life.

2. Proper Breathing (Pranayama)
Yoga teaches us how to use the lungs to their maximum capacity and how to control the breath. Proper breathing should be deep, slow and rhythmical. This increases vitality and mental clarity.

3. Proper Relaxation (Savasana)

Long before the invention of cars, planes, telephones, computers, freeways and other modern
triggers of stress, the Rishis (sages or seers) and Yogis of yore devised very powerful techniques of deep relaxation. As a matter of fact, many modern stress-management and relaxation methods borrow heavily from this tradition. By relaxing deeply all the muscles the Yogi can thoroughly rejuvenate his nervous system and attain a deep sense of inner peace.

4. Proper Diet
Besides being responsible for building our physical body, the foods we eat profoundly affect
our mind. For maximum body-mind efficiency and complete spiritual awareness.

5. Meditation (Dhyana)
Here is the most important point of all, we become what we think. Thus we should exert to entertain positive and creative thoughts as these will contribute to vibrant health and a peaceful, joyful mind. A positive outlook on life can be developed by learning and practicing the teachings of the philosophy of Vedanta. The mind will be brought under perfect control by regular practice of meditation.



Posted by: QueenofSquats

Wed Oct 9:

DOM/DOM/DOM...HAVE A BUY GLUTAMINE TODAY

my ass hurts...lol...don't feel like working today, resting, going for a movie...

I have noticed that breakfast should be the KING OF MEAL FOR ME, as I need a huge kick start in the mornings and when I eat a big breakfast, I buzz around the whole day with energy

Breakfast: 1/2cup oats, 1cup soya milk, 1/2apple, 4 eggwhites, 2 tsp flaxmeal, 1tsp peanut butter, 2tsp cottage cheese with 2small flax/soya/corn, all-natural crackers, 2tsp sunflower seeds.
(a tiny bit if everything...lol..like life)

biked to client, wishing...don't want to work today...wish come true...instead of training my client wanted to chat, as he was going through some stuff...had a wonderful/deep conversation, insteading of training...good for me too

Made me realize we make our own reality through our thoughts, manifestation..in action...we are very powerful and can make anything happen...


Lunch: 1 Ezielkiel pita with 1tsp peanut butter, 7 eggwhites with red peppers, 1 slice soya cheese

Chilled out today, don't train myself on Wed, yet teach few classes...feel very tense in shoulders, need a massage...biked around...getting cold in Toronto, have to start taking subway and doing cardio at gym...

Meal3: 1 cup butter milk, 1scoop whey, 1tsp flaxseed oil, stevia with homemade splet, banana, eggwhites bar

Snack/Treat: 1 soya milk latte with a bit of whip cream, cinnamon on top...yum!yum!

Meal4: 6 eggwhites+ 3oz chicken with 1tsp flax, 1soya cheese.

Before bed 1 cup soya milk
(the soya milk I am having is unsweetened, organic and enriched...good stuff)

C158 P158 F47

Learning more and more about my body, and my mind pattern towards eating.

What I learned this week:

*I need a good breakfast to get me going...

*I have to eat before I get hungry, as I don't like the feeling of hunger.

*I have to learn how to make better snack bars to eat with my daily ritual of writing in a cafe with my latte, craved muffins so substitued it with the homemade bars...my baking suck...have to find something which can make the bars high in protein (soya flour taste aweful)...

*For me its not the timing of carbs but the whole number of grams I am having in a day, right now C150 works the best for me.

* Calorie Cyclying is too much confusion for my body, keeping everything the same, works better for me, evetually increasing gradually, if start losing weight.

*I can only see my abs, if I eat 40-50g fat not more and only good fat (I am anyways not fond of fat, eggs & cream don't work for me).

*I need to fit treats in my plan to have a healthy mind set and not turn this in a obession...

Wow!!! lot of self-awareness...hey!! whoever reads my dairy...this works for me...doesn't mean it will for someone else, please follow what works the best for you..Cheers



Posted by: Twin Peak

QoS -- you don't need a disclaimer at the end of each entry! LOL


Posted by: Fit Freak

Another nice entry...keep up the great work. Way to listen to your body as we're all individuals.


Posted by: QueenofSquats

Thanks TP & FF, for your motivation...

TP & FF, do you guys have cycle of training set month by month, say heavy in Oct or week by week, or do you go by how much strength you have??
Active rest...how much is good during heavy phase to next phase...


Posted by: Fit Freak

I try to train relatively heavy most of the time. That being said heavy for me is in thr 6-12 range. I don't see much benefit in a bodybuilding sense to do any fewer reps than that...other than occasionally to work on my power....which I only do as I said occasionally. For myself I find that I get good results by doing sets to failure across a wide range of rep schemes. It helps promote strength, endurance, and hypertrophy, as well as reducing the chance of accute or overuse injuries. Every now and again when my body begins to feel beat up I take a few weeks and don't train to failure. During these weeks I try to keep reps around 10-15, decrease volume, take fewer rest days, and avoid failure. After a couple weeks I can usually tell if I am ready to hit it hard again....this is what works best for me. There are many theories on cycling...some of which I employ with my clients, but I have avoided the theories in the past and instead used an instinctive approach.

I know....another drawn out answer...guess I like to talk a lot...LOL


Posted by: Twin Peak

Queen, I think you are going to like my answer.

Generally, I am a VERY instinctive trainer. I train depending on how my body feels. I always try/intend to go heavy, whether I am bulking or cutting. When my body needs a rest (i.e., not getting good pumps, tendons or joints start to hurt, or I generally just feel lousy) then I cycle back or take time off, it may be a week of high reps low weights or a month, just depends.

I normally prefer the rep range of 6-10 occassionally going lower than that for a set or to. I have all my sets and reps and weights in my journal.


Posted by: QueenofSquats

Thanks TP,FF...what will I do without you guys...lol...Cheers


Posted by: Twin Peak

no prob


Posted by: QueenofSquats

Thu Oct 10:

Can't believe its already Oct, sometimes I get a feeling time is passing by so fast, reminds me to enjoy every moment more, don't take myself or things too seriously, try my best, but shouldn't be attached to the outcome, whatever happens is for my good..
I love my body exactly the way it is now...will try to make it better and better, but this moment I am grateful and happy with were I am....

Woke up with this feeling and major DOM...so sore..its working...

Breakfast: same as yesterday oats/eggwhites/soyamilk/apple

took a long hot shower, to get myself going, felt better, biked to gym.

Workout: BACK: as was sore, took it easy, still a great workout-30mins

Warm up db rows and chin ups

One Arm Row, drop sets
1set/8reps/45 Dumbbell
2set/8reps/40
3set/10reps/35

Superset
Cable Row/ Reverse Grip Pull Downs
1set/8reps/60 1set/8reps/70
2set/8reps/70 2set/8reps/80
3set/8reps/80 3set/8reps/90

Superset
Wide Grip Latpull Downs/ Side Lats Machine
1set/8reps/75 1set/8reps/35x35
2set/8reps/75 2set/8reps/35x35
3set/8reps/90 3set/8reps/45x45 (could
only do 3 as increased so rested for 20 sec did 3 than 3 than 3reps...ouch

Stretched...good workout...

After workout

Meal2: I cup buttermilk, with chocolate whey

Meal3: Sashimi, miso soup, salad, sushi rice
(I love this japanese resturant, the fish is so fresh) loads of green tea

I have been feeling really sore and have a werid aftertaste since 3 days in my mouth, maybe its stevia, after eating anything, I have the same taste in my mouth...strange..very strange

Trained client, taught a yoga class.
After yoga

Large Soya milk latte

Dinner: 3oz chicken breast, 4eggwhites, 1soya cheese, 1tsp flaxseed oil.

before bed C4 P8 F4 soya milk.

C158 P158 F48
CAL 1688

have to add more variety in food...order products for baking from KETO...someday when I will be rich and famous I will have a chief who cooks all these wonderful tasting healthy/organic all-natural food for me, I suck in cooking and baking...
someday....

We are what we repeatedly do. Excellence, then, is not an act but a habit


Posted by: Fit Freak

Always here to help...feel ffree to ask anything at anytime

Just wondering how your energy levels are with under 1700 calories...morning, training ans trength, evenings?

I agree on the variety...but I need tonnes of work on this too...

I'm looking into the pic thing now...actually it's called an "avatar"...I'll keep you posted


Posted by: Fit Freak

OK...hope I explain this well:

Go to "User Preferences"
Select "Edit Options"
Within edit options...click "yes" to create custome avatar
Then resize the picture on your hard drive and upload and submit modifications.

Once you are into the edit options page the directions are pretty much self-explanatory....good luck.

BTW...I changes mine..just something different for a bit...looking fwd to seeing your avatar!


Posted by: QueenofSquats

Cheers FF, I will try tomorrow to put my avatar...


Posted by: Twin Peak

And post some other pics as well!


Posted by: QueenofSquats

Fri Oct 11:
last night flet like crap sore, hunger, huge headache and a weird taste in my mind...made me depressed to feel sick, (good health being the first priority in my life)....

FF, maybe you are right, my energy level was down, lost strength too in workout after I cut down calories, I cut them down, cause this is what I was eating intially before I started experietmenting with different concepts of eating, and gain fat on my ripped abs, to reduce that I went back to the intial calories, I guess!! my immune system has gone weak, (have to take Echinea), I am 106lbs today, 2 months ago was 98lbs (8%bf) now (15%), I have gained muscle in all the experimentation along with increase in bf%

I am very frustrated again today as nothing seems to be working, in the ideal world of mine I want to go with my instints with food, I eat little that why especially protein and fear losing muscle...I didn't like the moderate fat/high protein/low carb way of eating and the way I am eating now is making me lose my strength...dilemas..when will I figure this out...really want to eat delicious food again...haven't had tasty food in a while..

Ohhh!!! breathing deeply, be postive, its all a learning process, which I will evetually master.

major DOM, don't know why?? will train light today, rest on weekend, train shoulders, biceps and calves today (shoulders are getting great defination)

Breakfast: same as yesterday
Meal2:2whole eggs, 4 eggwhites, 1soya cheese
afterworkout: 1cup butter milk with whey
a buddy of mine has an amazing body, he doesn't train anymore but when he did, he says he never took whey after training just eat a good meal afterwards...is whey after the workout to gain muscle or can you skip it and just have a good meal???

Trying to stay positive and lets see what happens...

Rest/Relax...have a great thanksgiving weekend everyone


Posted by: Fit Freak

You don't need whey protein after a workout. I good solid meal is always better in my opinion than any supplement. The dwonside of waiting to eat is the time-lag btween going home, cooking, and finally eating. My suggestion would be to take a soild meal to the gym or something and eat within 30 minutes of training.

I thought you would experience a lull in energy based on the calories you were eating. 1600 is definately too low for an active, fit female...especially someone busy throughout the day...i.e. teaching classes, training clients, working out, doing cardio, etc.

Here is my take on your situation...I will just give you my opinion based on some things I experienced over the last couple of years. Whenever you reach a very low BF% it is usually VERY hard to maintain since for most people they will have gone below their set point. Now that you are trying to normalize your eating your body is trying to get back to a weight and BF level it is more comfortable. In all liklihood you sacrificed LBM during your quest to have "ripped" abs and by doing so your metabolim is now slower and doesn't need as many calories to function. Add to the fire you made major changes to your eating habits...altering macro profiles...and your body is pretty much in shock.

I am telling this story based on personal experience. About 2 years ago I became obsessed with being "shredded" and maintaining a very low BF%. You see this is OK if this is natural for your body type but if it isn't and you try and maintain such great condition for a prolonged period of time...which I did...absolutely ripped (like 5%) for like 7 months straight, you slowly but surely begin to lose muscle tissue.

I recognized I had a problem and saught after help...therapy, doctors, dieticians, the whole deal...and after lots of hard work I started to get rid of the idea that I was evaluated based on my abs or vascularity when I trained. I know these thoughts may sound a litlle in left field but they are actually what I was thinking.

Now the hard part...after being convinced to start eating a healthy amount of carbohydrates and calories I started losing my ab definition...before long...no 6-pack and the scales kept reading higher and higher. But, a year later my weight was up like 30 lbs, but I also gained back sooo much muscle...most of what I lost by trying to take my body to an unhealthy extreme.

After my bodyweight nomalized the weight gain stopped and my abs began to come back...without any special "diet." You see the moral here is that pretty myuch anything you start to eat after being well below your set point will end up on your waist. Over time when your LBM returns I think if you listen to your body like you are doing now and eat when hungry, stop when full, and include variety, enjoy food again, you will start to make improvements without even changing anything.

I hope this helps...every now and then I think about this when I think about having to be ripped. Truth is we all want to look great but people seeus for what is on the inside...at least they should, and not what we look like in a tank top. Life is so much more enjoyable when you can go out with friends, have a good time, grab something to eat if you're hungry, and go in with life instead of obsessing over "what time is it...I have to eat", or "how will I be able to have protein with no carbs", etc....

What I have said should not stop you from obtaining your goals...that isn't why I wrote this. I just wanted to let you know that it's OK that your weight and BF increased. I think it's your bodies natural response after it was put through so many severe changes.

You seem very bright and on top of things...don't let this get you down. Judge yourself and your eating by how you feel, not by how your abs look. After all if 1600 cals makes you tired or hungry all the time is that what you want?

PS - the delayed onset muscle soreness is probably caused by training hard and lack of proper nutrition (inadequate cals and carbs to replenish gycogen stores) thereby dramatically slowing recovery. Once you up the cals this should improve.

GOOD LUCK and sorry for the extra extra LONG post.

Cheers

Sorry if I got way off topic...I have a tendancy to do that....most of the time...lol


Posted by: QueenofSquats

Ohhh FF, I have a huge smile on my face thanks so much for your feedback, (by the way I like your long e-mails), its make total sense to me, its like you read my mindm you are right 101%, sometimes I get way too ambitious, and push myself physically and mentally...you are also right about my body being in shock, as you said, patience/ giving things time with a postive attitute will make me achieve my goals of great health and body...thanks again


Posted by: QueenofSquats

Sat OCT 12:
got a good night sleep, was sore again, but felt better than yesterday, thanks again to FF, feedback...planned to get rest today, enjoy the weekend and eat well...

Breakfest: 4whites+1 egg, with mushrooms and olives, 1/2cup oats with 1/2 apple and 1/2cup soya milk, felt better...

Meal 2: 1 Ezielkiel small pita (cal 100 C21 P6 F0.5), 4whites, 1 whole egg, with veggies, 1 slice soya cheese and 1tsp peanut butter.

Meal3: 1 cup buttermilk, 1 scoop whey, 1oz avocado, glutamine, vitamine c...blend,,,,,,,

Meal4: 1small ezielkiel pita with 3oz chicken, veggies, 1 tsp flaxseed oil...

walked around, chilled...feel much better...and positive...thanks godness I didn't get sick as was afraid of that...

Thought of the day:
Life is about not knowing, having to change, taking the moment and making the best of it, without knowing what's going to happen next. Delicious ambiguity.


Posted by: Fit Freak

Glad you liked the feedback Queen...I was afraid I may have stepped my boundaries.....glad to see you're feeling better....cheers...FF


Posted by: lina

Great post FF!


Posted by: Fit Freak

Thanks Lina


Posted by: Twin Peak

Quote:
Originally posted by Fit Freak
You don't need whey protein after a workout. I good solid meal is always better in my opinion than any supplement. The dwonside of waiting to eat is the time-lag btween going home, cooking, and finally eating. My suggestion would be to take a soild meal to the gym or something and eat within 30 minutes of training.
Good post FF (the long version). I am just going to get to the point as to my disagreement with this statement.

While I generally agree that whole foods are better, whey is an ideal choice for immediately after your workout.

1) You need food ASAP.
2) Whey absorbes VERY quickly and will help prevent muscle catabolism.
3) The longer you wait to eat, the harder the food is too digest the more likely you are to prevent anabolism and incurr catabolism (not good).

So I would recommend a whey based recovery drink immediately after you w/o then a whole food meal, 45-60 minutes later.

Personally, I drink my postworkout shake during the last 15 minutes of lifting and then have another 30 minutes after that.


Posted by: QueenofSquats

Thanks TP,
If I want to take whey on its own, just water, is that good, or do I need to take it with cream/berries,(fat/fibre), as I want to save those calories for my solid meals?


Posted by: QueenofSquats

Tues Oct 15:
Great to have two days to relax, workout yesterday but moderate load, will keep it that way as my body was in tremandous stress last week, still recovering. Thanksgiving roasted skinless chicken, had it with salad yum.
Reflected yesterday on my goals, why I am doing this and what do I want.

Found out:
*Good Health is my first prirority.
*I love to train and be active.
*I want to live the bodybuilding lifestyle, although its hard at times, but the end result is quite rewarding.

Changes I need to make:
*Slowly increase calories, eat whole foods, low GI
carbs, eliminate dairy.
*Try new food choices.
*Learn new recipes and cooking/baking.
*Variety in protein.
*Lock away the measuring tape and fat scale for a while, focus on gaining more strength, energy and having a soild healthy eating lifestyle

Big realization:
*Regardless of my spontanous nature, I have found out planning and eating 6 meals is what my body needs to function properly, I didn't do that last week, (eat less calories as was not hungry)
and boomcrushed so badly, thus need a week to recover.Have to eat more...



Posted by: Fit Freak

Queen...in my opinion I would not eliminate dairy...just maybe reduce it...others on the Board will disagree I am sure.

Glad to see all is well and you enjoyed your Thanksgiving dinner.

About the cream and berries...if you're going to contine with the whey as a post-workout shake I would leave out the berries and cream as they will tend to slow digestion.

TP...I agree that whey is best taken right after workouts...very fast absorption thereby promoting anabolism....I have been utilizing whey and water for about 4 years now immediately after training. I take it to the gym and add water there....then about 45-60 minutes later I eat a solid meal. I was just letting Queen know that whey isn't necessary...although beneficial...with proper carefully planned solid foods one can achieve great results without whey....


Posted by: Fit Freak

TP...what are your thoughts on whey in the middle of the night? If you like the idea would you use whey alone, whey with a fat source like flax oil, or would you use another protein blend with casein or egg? I'm looking for your opinion on this strategy when cutting and bulking. I'm not talking about setting the alarm to get up...just in the case I wake up and am hungry...as is usually the case when I am cutting.

If I decide to do this...shake if I wake up...I want to include it in my planning for my upcoming pre-comp diet.


Posted by: QueenofSquats

Cheers FF,
I will cut the dairy which doesn't do much for me and add calories and carbs like lattes...making small changes which I can live by permanetely...thanks for following my journal, your feedback is very helpful and honest...


Posted by: Twin Peak

Hey folks!

Queen, water is fine.

FF, I'd go with a casien blend at night. I mean right before bed. I wouldn't get up. Right now I am using solid foods or APM 60. Have you seen my journal?

On a cut I'd not have anything. Just deal with it. Unless you are blessed with a super fast metabolism (I am not), in which case the same as above would work well.


Posted by: Fit Freak

OK...my only problem is that I find it hard to get back to sleep when cutting if I wake up hungry...any strategies to alleviate this?


Posted by: Fit Freak

Cheers Queen...


Posted by: Twin Peak

Quote:
Originally posted by Fit Freak
OK...my only problem is that I find it hard to get back to sleep when cutting if I wake up hungry...any strategies to alleviate this?
Water? Low cal foods like veggies, egg whites.

Don't really know never had the problem. This is only when cutting right? If you can eat and still get shredded than who cares? Its prolly better that you eat than. Just wouldn't work for me.


Posted by: Fit Freak

Sounds logical...thx TP...guess everyone is different.


Posted by: QueenofSquats

Hey FF,
My suggestion for you being hungry at night, eating greens (argula, lettuce) with flaxseed oil and chicken breast with loads of water or green tea as 5th meal maybe and right before bed what works for me is a warm/hot large mug of unsweented soya milk (with tea or unsweetened cocoa) and cottage cheese. Hot beverages full you up more, even herbal tea...whey doesn't fill me up atall so I stick to solid food. So if you wake up hungry at night try a salad with flaxseed and cottage cheese or eggwhite omelette with veggies or soya milk...just a suggestion...

FF, I want to put some pics of mine (avatar), but my hard drive is messed up, is it possible I can e-mail you few and you can put one for me...


Posted by: QueenofSquats

Oct 16 Wed:
was buzzing last night with energy, must be the Tim Hortons coffee (high octane stuff...), woke up late, good didn't have to work this morning, as its getting colder in Toronto, my body wants to hibernate and sleep more, like to still stay active outdoor in winters, raining today here...

Promised myself last night to take care of my health, eat better and better quality food and rest...non training day, just light cardio...

Breakfast: 1/2 cup oats, 2tsp flaxmeal,1/2 cup unsweetened soya milk, 1/4 apple
1whole egg+ 4whites with mushrooms and few veggies

trying to eat ever 2/1/2 to 3 hours (have to wake up at early so I can eat the 6 meals and space them out 3hrs)

Meal2: 1whole egg+4whites with veggies and these killer hot indian red chilles I got wow!!!hot stuff
1soya cheese, 1tsp peanut butter
...1 small Ezielkiel pita (cal 100 C21 P6 F0.5)...HAS ANYONE ELSE TRIED EZIELKIEL, SPROUTED GRIANS...ANYONE KNOWS WHATS THE GI, AND IS IT A GOOD COMPLEX CARB, I READ MANY PRO TAKE IT, IT HAS 1G OF NATURAL SUGAR (sprouted lentils, whole wheat, barley, soya flour)...

Meal 3: 1/2 Ezielkeil wrap, eggplant with tomatoe, garlic, ginger and 3 oz chicken breast with 1tap canola oil.

Meal4: 3oz chicken with greens, 1olive, 1tsp flaxseed oil, 1Tbsp italian parmesan cheese (I HAVE STARTED TO USE A BIT OF PARMESAN CHEESE, AS IT PUTS A LOT OF FLAVOUR IN THE SALAD 25cal per TBSP, P2 F2), ANY OPINIONS ABOUT CHEESE PARMESAN/MOZZERALLA/BRIE CHEESE (REAL NATURE STUFF/NOT PROCESSED), IF ITS INCLUDING IN THE FAT QUOTE OF THE DIET, IS IT FINE TO HAVE?

Meal5: same as meal 4, + 1oz avocado

Meal6: 4oz(62g) non-fat cottage cheese, with fatfree/carbfree jello, 1 cup unsweetend soya milk with unsweetened cocoa...

C105 P168 F57

Happy with the structure of meals, have to change the Meal6, to more solid food...add more veggies/herbs...

Feeling good as getting back on track to eating more, and healthy....


Posted by: QueenofSquats

Oct 17 Thurs:
fighting a mild cold, still recovering from last week, noticed a strength lost during today's workout, oh! well! need to focus on recovering and eating well.

Meal 1: C38 P32 F10
afterworkout 1scoop whey with water and stevia P19
Meal 2: C22 P29 F10
Meal 3: C28 P32 F10
Meal 4: C5 P27 F12
Meal 5: C4 P27 F11
Meal 6: C8 P18 F4

C105 (including fibre)
P184
F57
somewhat the same choices in food as yesterday , except tried italian mozarella 30g, experienting with different sort of fat/protein, for variety, trying to make food as tasty to eat, trying different herbs and spices.

biked around, freezing today, wearing so many layers..lol...taught classes...
Superset Back workout 70%1RM
3 sets of 8
8 exercises superset, biceps got tried in the middle of workout

I feel maybe I am experiancing overtraining from last week, have to get good 8-9hrs sleep everyday


Posted by: Fit Freak

Sure thing Queen...send them to me and I'll post them asap...try to send them to me before I leave on Sunday morning.

Hope you're feeling better...sometimes it takes soooo long to shake a cold...lol

Here in NS the weather has remained pretty mild...I'm not looking forward to the cold...in fact I have to say I "hate" the cold...unless I'm skating or skiing...then it's ok...lol I much prefer the hot sun anytime of the week!


Posted by: QueenofSquats

Oct 19 Sat:
Good shoulder/bicep workout yesterday, but definately have lost a bit of strength, getting compliments on how good I look nowdays...I am convinced the 70% is nutrition..my body response so fast, just a week of proper eating, rest, I am looking and feeling great...just have to work on building more strength without increase carbs..

today no training, light walk...
meal 1: C40 P32 F10, oats/4whites, 1egg
Meal2:4whites/1egg, veggies, 1tsp peanut butter, 1small ezielkeil pita
Meal3:3oz chicken breast, lettuce, 2tbsp parmesan cheese, 1tsp flaxseed oil
Meal4: same
Meal5: 3oz lean steak, 3oz mushrooms, 1oz avocado,
1soya cheese
Snack: coffee with cream
Meal6: 2oz cottage cheese, with fatfree jello
1cup unsweetened soyamilk

C98 P169 F62

Feel like I have 88% understood what works for my body...getting there...



Posted by: QueenofSquats

Sun Oct 20:
feel good, roasted turkey breast for the whole week, with garlic, ginger, and hot red chilles...smells awesome...

have to get some good recipes and stick to a cooking plan for a month to make life easiler and save time...making slow changes to add more protein, and quality veggies as carbs.

taught yoga today and biked around, did calves...
C96 P169 F60
some meal choices as yesterday...


Posted by: QueenofSquats

Mon Oct 21:
slept late last night, woke up early to train a client, getting my 6 meals fixed, missed the bus, walked to make it on time for the session, already exhausted!!

didn't have much strength working out today (CHEST/TRICEPS), a bit disappointed, still pushed myself...

same meal choices...turkey breast all the way...
6 meals plus whey with water after workout.

C95 (including fibre)
P180 F60 CAL 1600
P45% F35% C20%


Posted by: lina

Hey cool avvy! Nice pose!

How are you QofS?




Posted by: Twin Peak

Um, can't see the av, what is it? Post some larger pics babe.


Posted by: QueenofSquats

Hey TP,
I did it in a hurry, didn't have a photoshop program so couldn't re-size the other pictures, will put some more in few days, in this I am doing a yoga posture, head to the knees...lol...


Posted by: Twin Peak

oh....just can't see it....


Posted by: QueenofSquats

Oct 24 Thu:
After so many experiments on my body, trying a new diet and sticking to it for 4 weeks atleast....

1600 cal as I am 104, roughly should be having 1500 cal, 45%P 44%F 11%C
C43 P180 F77 training days
C43 P160 F77 non-training
carb up still have to figure out this weekend

doing moderate load in training and light cardio these 4 weeks.

Sun/Wed: 2 last meals carb up
Fri: eat out (not cheat) but fine dining, protein and fat.

Fat getting from all natural sources 2Tbsp of flaxseed oil per day, butter, heavy cream, avocado, sour cream, olives, grated italian parmesan cheese, eggs, almonds, walnuts, almond flour.

Protein: turkey breast, eggs, tuna, whey.

Carbs: oats, veggies.

A simple and easy to prepare diet...sticking to it for 4 weeks...


Posted by: QueenofSquats

TP, I will replace it soon...


Posted by: Twin Peak

Trying low carbs again huh?


Posted by: QueenofSquats

Hey TP,
Yeah! trying the NHE again, as since couple of days I felt very bloated, and feel uncomfortable giving classes and training, this week, when I lower the carbs, I don't experiance that, so trying it out...for 4 weeks...just looking for a lifestyle of eating which suits my goals and life, I hope this can be it...you must think I am a nut as I keep on changing my statements, well! I just want a lifestyle diet which works for me mentally and physically...I hope you understand my experimenting, I think I am almost there now...


Posted by: Twin Peak

I agree with experimenting, but yes I think you are a nut!

I say that in gest, but what I personally find most amusing is how strong your comments are ("low carb IS NOT FOR ME" and "I know my body 88%") and how quickly you 180 from those statements ("increasing my carbs makes me bloated" and "I almost know my body").

I think knowing ones body is critical for maximal development. Experimenting is the only way to know. I think you are a long way off from knowing your body (which is quite normal), and the only way to learn to give each option a chance, log it, and look back and say -- objectively -- whether it worked and to what degree. Then determine whether it fits or can fit into your lifestyle.

Also recognize that the body -- and the way it reacts -- changes over time. The more advanced your body becomes it will react differently to different diets and training methodoligies. There is no right and wrong.


Posted by: QueenofSquats

I know it...lol..I do make strong statements, my will of trying, will evantually make me understand the right formula for me...thanks for bearing with me...lol...maybe after 4 weeks, I will be making some new statements...NO..I don't think so, I did believe in what I said at that time, but hey!! my body reacted otherwise, sometimes you believe in something will work but wham!!! your body says screw you!! I don't operate this way, and all your statements are washed away....you are right TP, will record the reaction...thks for your support and honesty..Cheers


Posted by: Fit Freak

Queen...just letting you know I'm following your progress...don't worry about the changes in philosophy...at least you're willing to keep experimenting!

Good luck...I'm interested to see your results.


Posted by: Twin Peak

You are welcome for the support and the honesty.


Posted by: QueenofSquats

Hey FF, How did the selection go?
Thsnks TP,

aHHHH!!!: did this amazing class of HOT YOGA, a special type of yoga done in a hot room similiar to sauna...twisting, stretching those muscles, breathing...felt good..

have to run to the gym to teach a class

Today 6 meals
C40 P163 F74


Posted by: Fit Freak

Queen...definately not as I had hoped....I found the Flight Simulator pretty tough...so "no pilot for me" I guess...looks like I'll be heading back to university in the fall for another degree....thinking of studying either Nursing or maybe my MBA...probably Nursing though.

Did you get me message I sent you by email....???


Posted by: QueenofSquats

Hey FF,
no I didn't get any messages via e-mail, well! good luck with whatever you decide to do


Posted by: QueenofSquats

Oct 28 Mon:
I have started seeing more defination in my stomach, my energy level is fine, no cravings, uptil now the lowcarb is going well, have been doing it since one week now without carb up, although haven't been lifting as heavy as last month, looked awesome while doing the hot yoga, sweaty defined muscles...was checking myself out while doing it in the huge mirrors..loltalk about vainity..lol...did give me motivation to stick to what I am doing...
being very focus and structered..planning meals and eating every 3hrs 6meals

C40 P182 F75
Meal1: 30g oats with flaxmeal, 1whole egg+4whites, 1tsp peanut butter, 1Tsp heavy cream with coffee and stevia

Meal2/3/4 simliar greens with 3oz turkey breast or chicken, 2tsp flaxseed oil, 1Tsp grated parmesan cheese, or 1tsp sour cream

Meal5: 1whole egg+4whites, few veggies, 1/2oz avocado 1slice soya cheese

Meal6: 11/2 cup unsweetened soya milk, fatfree jello, almond bar (baked it myself yummy, alomnds/almond flour, eggs, cocoa and real butter)

workout was ok, not pushing myself too much as a busy week, moving, looking for a place and work is hectic...sore from hot yoga....


Posted by: Twin Peak

Whats hot yoga?


Posted by: QueenofSquats

Hi TP,
HOT YOGA IS ALSO CALLED BIKRAM YOGA (name of the guy who founded it)

It is a scientifically designed series of 26 postures and 2 breathing exercises, that works each system in the body through contraction and extension. The postures address every bodily system including the digestive, respiratory,
circulatory, immune, endocrine, lymphatic, skeletal, muscular and nervous systems. It stretches and strengthens every muscle,
ligament and joint in the body. The postures work synergistically and cumulatively to warm up the muscles and joints for the next posture--working the organs, glands and nervous system in a systematic way. Thus, returning the body into balance.

Each Class Runs 90-minutes in length and is held in a heated studio where the temperature is a HOT 100 degrees. The heat allows you to warm your entire body in order to obtain maximum benefits and forces you to sweat out toxins
while working deep into your muscles, tendons and ligaments.

If practiced regularly, Bikram’s yoga will reduce many symptoms of chronic illness and unite the mind, body and spirit. Students are advised to work at their own pace and to use the intense energy of the group setting to empower each
session. These series are a rigorous and fun workout that is appropriate for ALL levels. Benefits include: increased flexibility,
strength and balance, weight loss, defined muscle tone, improved energy, and a slowed aging process. In summary, Hot yoga is an excellent all-around practice to enjoy for the rest of your life.

Its sizzing fun


Posted by: Twin Peak

Sounds like fun, though not my type of fun!


Posted by: QueenofSquats

TP, whats your type of fun...NY is a funky city, although quite expensive to live, how long have you been living in NY?


Posted by: QueenofSquats

Oct 29 Tues:
Very cold today, had the day off, went for a long..long walk, had to make some personal decisions...long walks always work...

felt physically strange, a bit spacey, zoomed out, tomorrow I will carbup after 7days..yeahhh!!
I think its working, it has been 10days since I have been doing it now, my first carbup will be tomorrow...although sore (from yoga and teaching classes), I had quite a bit of strength, my strength and energy hasn't been effected all that much, although my digestive system is a bit funny and sleeping pattern, can't sleep that well,since I have been doing NHE, I guess! have to give it time to adjust...

Did Tricep/Bicep heavy today, and cardio (light)

six meals, same as yesterday...have to cut down coffee to one cup a day.

C39 P182 F74


Posted by: Twin Peak

Quote:
Originally posted by QueenofSquats
TP, whats your type of fun...NY is a funky city, although quite expensive to live, how long have you been living in NY?
My type?

Partying, boating, PLAYING sports, poker, and lots of other stuff, but if you mean fitness-wise -- lifting heavy, heavy weights. Um, thats about it!

Yes, NY can be quite expensive, but the city can be great fun. Lived here my whole life, lived in NYC for 2 years.


Posted by: nikegurl

Hi there. Thought I'd pop in. I'm still learning what works best for me and it's a process we all go through. (and of course what works best for each of us changes!) One thought comes to mind though - 10 days is a long time to go without carbing up but also your carbs are maybe a tad high too. I wouldn't go above 30 a day but then you should carb up twice a week. Again - just my thoughts and maybe it won't be the best way for you. But something you can keep in mind and try in the future if you want.


Posted by: QueenofSquats

Thanks NG, for the feedback, the only grainy carbs I am getting is oats in the mornings and the rest is veggies and natural carbs in almonds/peanut butter/avocado and unsweetened soya (C1 per cup and 3g fiber), is the fine?? should I reduce further??

TP, sounds like you are a fun guy..lol...whats your zodiac sign?


Posted by: QueenofSquats

Oct 30:
felt drained and body was retaining alot of water, also felt full and bloated (although, ate the same as yesterday, and ate the same grams and variety of carbs 38g )...sleep pattern is a bit strange, can't sleep much (6hours, compared to 8hours).
Sore and had a headache too....lol...I sound like a old women...

non-training day today, still have to teach classes, will relax in evening and carb up, last two meals...thinking of making splet pancakes with banana...will be a bit creative with carb up as have been eating the same since 11days, will apply same concept though, low GI MEAL5/MEAL6
50g each carbs with a bit of protein and fat...lets see how I feel, as I zoomed out, right day for carbup....
feel I am on the right track, as I look really good nowadays, can't wait to get more strength for my leg workout tomorrow.........


Posted by: Twin Peak

Quote:
Originally posted by QueenofSquats
TP, sounds like you are a fun guy..lol...whats your zodiac sign?
Cancer.....so what does that mean?


Posted by: Fit Freak

Queen...selection didn't go that well so I'm heading back to university...Dalhousie (here in Halifax, NS) to be specific. I'll be studying a BSc in Nursing.

I sent you an email but there must have been a delivery problem...in the message I mentioned they sent me home on Wednesday so I didn't even get to come into TO....spent my entire time up in Trenton...WOW....what a boring town!


Posted by: QueenofSquats

Good Luck FF


Posted by: QueenofSquats

TP...
THE CANCER MAN: emotional, courteous, sensitive, a good listener, flirty but loyal, secretive. Many Cancer men have problems with this sign because it is a feminine sign, making them more emotional than most men; so they are often involved heavily in sports or aggressive behavior to prove their masculinity. He is very money conscious and works hard to provide well for his family, not only in the present, but for the future. He wants a mature woman who will ‘mother’ him, cook for him, and take care of all his needs. He is moody and
sensitive at times, a bit thin-skinned, and his woman must understand this. He is very protective of those he loves.

SO HOW MUCH OF THIS IS TRUE TP


Posted by: QueenofSquats

Oct 31 Thur
carb up yesterday, I think I overdid it maybe, but that was the grams I calculated by the formula
ate C158 P158 F70.
for carb up, had oats, banana, small spelt flour pancake, and peanut butter, it felt like a mini binge (don't like that)
sleep well! but woke up tired, wanted to sleep more but had to start my day, very sore though!! don't know why as am not training that hard...

stomach felt funny!!
felt like crap today , no strength, I thought after carb up I will have more strength for my leg workout today, but didn't I am quite surprised

I don't know maybe I should keep my carbs 60g and don't do any carb ups...as I don't know why I feel the way I do...really spacey, tired, sore and fatigued???

today six meals C33 P180 F73
CRAVING RED MEAT!!!


Posted by: Fit Freak

Queen...when I do a low carb diet and then carb up I don't have much energy the next day either....but the day after...as in 36-48 hours after carb-ups I have a tonne of energy and experience amazing pumps! Let us know how you feel tomorrow.


Posted by: QueenofSquats

Thanks FF,
Can't sleep, and lost of strength, will see how it goes...


Posted by: QueenofSquats

I have posted some of my pictures in the gallery,
check them out...


Posted by: QueenofSquats

BAD/BAD DAY, FINALLY DUMPED MY BOYFRIEND...PHYSICALLY/MENTALLY FRUSTRATED AND TIRED, ATE ALOT OF CARBS... TWO WEEKS HARD WORK DOWN THE DRAIN WELL!! TOMORROW IS A NEW DAY!!!! HAPPY TO BE SINGLE AGAIN...


Posted by: Yanick

Quote:
Originally posted by QueenofSquats
BAD/BAD DAY, FINALLY DUMPED MY BOYFRIEND...PHYSICALLY/MENTALLY FRUSTRATED AND TIRED, ATE ALOT OF CARBS... TWO WEEKS HARD WORK DOWN THE DRAIN WELL!! TOMORROW IS A NEW DAY!!!! HAPPY TO BE SINGLE AGAIN...
Sorry to hear that Queen. Hope everything works out well.

BTW, i wouldn't worry too much bout the carbs. You will never throw two weeks of dieting down the drain in one day, unless you eat HUGE amounts of carbs AND fat together. Refer to the re feed thread, and read about all the upregulation of metabolism et al when overfeeding on carbs for only one day, but in your case its probably only a few hours.


Posted by: Twin Peak

Looky looky, Yan is moving in already!


Posted by: Yanick

LMAO!!

off da rebound, lol.

Its not that at all, just trying to be comforting in a time of need


Posted by: Twin Peak

MMmmmmmHmmmmm.


Posted by: Burner02

Hey QOS-
Sorry to hear about what happened. A good friend is about to dump her husband after 10years of marriage....
Some guys are just too ig'nant to realize what they have right there in front of them.

Did you go out this weekend with girlfriends?


Posted by: QueenofSquats

Thanks for your feedback Yan...promising myself to be careful and not slip like this, as it feels aweful afterwards...so how are you doing? whats up with you nowdays? vodka this weekend..lol..


Posted by: QueenofSquats

You read my mind Burner02, I did go out and had a blast with few girlfriends and gay guy friends, I have already moved on...but no rebound, focusing on my goals and stuff...so what are your goals? how long have you been training?


Posted by: Burner02

off and on in for some time.
I'd like to burn off that extra layer of insulaition off ym waist...but my diet sux. I am ok, but do slip up. I keep asking for people to cook for me, but so far..no takers!


I bounce at one of the night clubs here in town and see a lot of 'girls-nights-out'.
Did you JUST dump this guy? How long have y'all been going out? It probably will take some time toget out of system? One of my 'girls'...(one of the regulars who always comes in 2 - 3 nights per week ran into her ex last night and was all upset. Luckily, I was there...to comfort her, remind her that she is a good lookig woman (she is) and that it was the guy's loss.
I got a smile and a hug for my eforts.

I guess that makes me bounce, poet and therapist....
might make for an intersting book, eh?



Posted by: QueenofSquats

Hey Burner2,
yeah! I just dumped the guy, and the person I am doesn't take me long to move on...I am feeling great being single and focusing on my career and the big goals I have...so why does your diet suck!! I have learned and am still learning, do build a better body, 70% is diet...I have slipped few times cause of not getting results and frstrattion but now have promised myself to stay motivated and have patience, keep at it...to see results...well!! best of luck, in finding someone who can cook for you


Posted by: Yanick

Quote:
Originally posted by QueenofSquats
Thanks for your feedback Yan...promising myself to be careful and not slip like this, as it feels aweful afterwards...so how are you doing? whats up with you nowdays? vodka this weekend..lol..

QoS,

sometimes you just need a break from bb'ing. we are people and once in a while we just to feel 'normal.' Atleast thats my philosophy on life as a bb'ing teen.

I'm doing fine, losing weight, getting PH's so i'm going to bulk for a while, but no alcohol during that period because of the decreased protein synthesis and all that. There is lots of vodka on the weekends for me. The weekend is the only time i get to go out and i savor every minute of it. Its no biggy though, i'm still getting to where i want to be and i'm keeping up a social life, for me its a great mix.

Anyway, take care and go have some fun.


Posted by: QueenofSquats

Hey Yan,
I do have fun lots of it...although alcohol never did anything for me, travelling and socializing does it for me, exploring new things...like nowadays I am mastering tarot cards...lol...wanna know the future


Posted by: QueenofSquats

Nov 5 Tues:

Sleeping really well nowadays, skin is glowing...all the good fat, Vit E...

Great workout, had good strength, Back is always my favourite body part to workout..

Superset
3 sets 8 reps/10reps
One Arm Row weight-35
T-Bar w-70
Wide-grip pull down w-90
Reverse-grip w-90
Cable Row w-80
chin ups

after having whey with water, did cardio, sprints on spinning bike 20mins...ohhh!! felt so much power, going fast, great rush.. don't need drugs anymore...lol..

six meals plus whey
C52 P190 F65

added Eziekiel pita (C17 P5) postworkout meal.
oats in morning , rest veggies as carbs..
added lean steak as last meal with flaxseed oil amd avocado...will add more variety this weekend

feel great today


Posted by: Yanick

Quote:
Originally posted by QueenofSquats
Hey Yan,
I do have fun lots of it...although alcohol never did anything for me, travelling and socializing does it for me, exploring new things...like nowadays I am mastering tarot cards...lol...wanna know the future
lol, sure why not. Tell me how much i'll be able to gain on my cycle of ONE?

Exaggerate if you want...please

re: the alcohol, thats a really good thing. I mean i can go out and have fun without alcohol, but i'm one of those people who really likes the taste, effects of alcohol, so when there is vodka around i don't shy away.


Posted by: Burner02

'Morning, QOS!

My diet os ok...could be better...I go for quick to make foods. I'm getting gettng pretty good with a gas grill....oven baked some chicken the other night....
I am just in need of tweaking it. i like to eat...


Posted by: QueenofSquats

ey Yan, if it makes you happy it cant be that bad...Cheers
Lubna


Posted by: QueenofSquats

Hi Burner,
if you need any funky ideas for cooking with different herbs and spices, I am a Queen in that too...cheers


Posted by: QueenofSquats

Busy day...trying to get more clients for training, so I can go to a hoilday two weeks in dec...non-training day...
kept diet same....light cardio (walked for 20mins)

C52 P190 F65 (will see next week, maybe will increase fat)


Posted by: QueenofSquats

If anyone wants to know whats stored in the future for them...lol...check this out http://www.AstralAdvisor.com


Posted by: Twin Peak

Don't know if I commented, but nice pics Queen!


Posted by: Burner02

Quote:
Originally posted by QueenofSquats
Hi Burner,
if you need any funky ideas for cooking with different herbs and spices, I am a Queen in that too...cheers
do, um...you give samples? I could be there for dinner..let's say I left now....sometime tomorrow?



Posted by: QueenofSquats

lol...sure...if you left today..hmmm!! that will be ways to come for dinner...lol..hey!! why not? I will cook you can clean..perfect...huh


Posted by: QueenofSquats

Thanks TP


Posted by: QueenofSquats

FEEL & LOOKING STRONG...GROOVY BABY!!
It amazing how wonderful I feel when I eat good/healthy/clean...I made goals for these two months, evaluating all the aspects of my life..2003 here I come, be better and better in everyway...physically, mentally, emtionally and spiritually..

I believe it starts which the body (mastering it), up to the mind/emotionals...& than towards your third eye (intution/feeling the stuff you can't see)

Things to change:
sticking as close to nature in eating
(stop having diet coke/sweet/low...debating about soya cheese (as too much sodium, have 1slice a day thats 250mg per...how much sodium is safe?)

Eziekiel pita to have or not to have thats the question?

couple of questions in my mind:
suggestions welcome:

* Is it important to cycle grams or can you eat the same grams/calories...day in & out (I prefer, same less hassle).
* Is it imporant to carb up or can you live on a low carb diet just using fat/protein as fuel?
* how long can you go without a carb up safely?
* Is it better to count calories/or gram.
* If hungry, should you eat more protein or fat, and if want to stop cutting increase protein or fat?
* Can you gain weight be having excess EFA?
* Non-training days, should you decrease protein/fat? also vacations (if still working out light), same ratios or not?

Questions so many of them...lol...

Will train chest/triceps today...photoshoot on Nov 30...I will be ready be than...although want to start in this shape 365 days....


Posted by: Twin Peak

Quote:
[i][b] * Is it important to cycle grams or can you eat the same grams/calories...day in & out (I prefer, same less hassle.
I prefer cycling so that your body does not get used to a set caloric level.

Quote:
[i][b] * Is it imporant to carb up or can you live on a low carb diet just using fat/protein as fuel?
Depending on the person, carb ups MAY not be necessary. You can try it and see.

Quote:
[i][b] *how long can you go with a carb up safely?
With or without?


Quote:
[i][b] *Is it better to count calories/or gram.
Calories will give you a more specific result but "better" depends on what you are more likely to follow. You should have an idea of total calories AND the macronutrient breakdown.

Quote:
[i][b] *If hungry, eat more protein or fat, and if want to stop cutting increase protein or fat?
Yes, and if not cutting you can bump the carbs slightly each week until you begin gaining.

Quote:
[i][b] *Can you gain weight be having excess EFA?
Sure if your calories are in surplus.

Quote:
[i][b] *Non-training days, should you decrease protein/fat? also vacations (if still working out light), same ratios or not?
Same ratios. You can decrease carbs on non-training days.


Posted by: QueenofSquats

TP YOU ARE THE BEST...GLAD TO HAVE FOUND YOU...YOUR FEEDBACK ROCKS...


Posted by: Burner02

hey...great questions! I was going to say to vary the intake, also...to kerep your body from going stale and adapting...the others...was going to leave up to more nutricionally sound people.
Rememnber? I am looking for someone to cook for me?


I can clean! (I won't have to wear the frilly, pink apron, am I?)


Posted by: Twin Peak

Quote:
Originally posted by QueenofSquats
TP YOU ARE THE BEST...GLAD TO HAVE FOUND YOU...YOUR FEEDBACK ROCKS...
Anytime!


Posted by: nikegurl

If you're getting 50+g of carbs a day I wouldn't do a carb up. I definitely like to cycle and change my eating plans so my body doesn't adapt and I can continue to make progress. I only do the twice weekly carb ups when my daily carb intake is below 30 grams. But you'll have to keep experimenting to see what's best for you. When I have daily carbs like oatmeal or brown rice or yams I don't carb up.

Take care!


Posted by: Yanick

QoS,

i wouldn't stay on a low carb diet too long without carb ups. Those things were made for old women and fat men that sit on their asses all day. Being an active person you will need carbs to perform optimally. I would say try different carb intakes and if you see your performance declining with a certain intake increase it until you can perform optimally or include periodic carb ups. Also make sure to keep cals the same to stay on track towards your goals, so if you're eating more carbs eat less protein/fat to compensate.


Posted by: QueenofSquats

Thanks all for the feedback.
Excess protein can turn into sugar right? I read if you don't take fat/fibre, protein can be store as fat or sugar?how do you know whether its fat or protein which is turning into sugar if its excess, so playing around with ratios, whats the ideal cyclying?
is it better to increase fat or protein in diet after a cut to maintain?



Posted by: QueenofSquats

Is it better to skip a meal or eat two meals within an hour if no time, as I read somewhere, if not given 3hrs, the meal can be stored as fat


Posted by: Yanick

Quote:
Originally posted by QueenofSquats
Thanks all for the feedback.
Excess protein can turn into sugar right? I read if you don't take fat/fibre, protein can be store as fat or sugar?how do you know whether its fat or protein which is turning into sugar if its excess, so playing around with ratios, whats the ideal cyclying?
is it better to increase fat or protein in diet after a cut to maintain?
From what i've read gluconeogenesis does not occur too often. A safe bet of course is to take some fat/carbs with your protein. I'm not too certain under which conditions gluconeogenesis but it does occur.

Ratios play a fairly small role in muscle:fat gain ratio. Overall calories will dictate whether you gain or lose and your body will take care of most everything else. Changing up ratio's will only have a marginal effect.

Having said that, i think that an isocaloric diet is ideal for bulking. Its all a matter of preference, basically if you believe it will work, it most likely will work. Its basically the same premise of morning cardio.

Quote:
Originally posted by QueenofSquats
Is it better to skip a meal or eat two meals within an hour if no time, as I read somewhere, if not given 3hrs, the meal can be stored as fat
With fat/protein, assuming your goal is fat loss, you can pretty much load up on the calories in one meal. I would be hesitant doing that with carbs, as an overload of carbs will most likely induce an insulin spike which not only will halt lypolysis but will also cause blood sugar swings which will increase appetite (NPY induced?) and increase the chance of binging, especially on more carbs/sugar.

Just make sure to get your daily calories somehow, if you can only wait 1 hour instead of two between two of your meals, have that meal anyway, because in the end the calorie balance will play the biggest role and missing one meal can be quite catabolic.


Posted by: Fit Freak

Gotta say..there is a ot of good posting happening here...I wonder how many are sitting back and just taking it all in


Posted by: nikegurl

So much of this is going to take experimenting....for me I find that the ratios play a HUGE role in fat loss and muscle gain. It's definitely not just a calorie thing. If I lower my calories I'll lose weight for sure but I won't necessarily get leaner. When I did my last cut in May I was able (for the first time) to get much leaner and go up on all my lifts. I'm sure it was the ratio manipulation that made it work.

But at the same time I'm well aware that we're all different - I'm just saying what I found to be true for me.


Posted by: QueenofSquats

Great insight/feedback thanks...

gluconeogenesis, I read occurs when you keep fat high+fibre, I weigh 100-104lbs, that means I need 15 cal per lb to maintain 1500 cal, so per meal that will be 12g fat??? is that less??

(I agree Nikegirl, the more I am doing this, I am realizing ratio's are very important).

On carb up last meal C60 for my weight is it too much?
what will you decrease in a carb up day fat or protein?
on non-training to play with ratio's what will you increase or decrease?

gathering all this info want to do it RIGHT THIS TIME

NG, can you please let me know how you play around with ratio's in a week?? (C/P/F)





Posted by: Twin Peak

There is no right.

Only a scale of crappy, average, good, and dead on, but those change per person and over time.


Posted by: nikegurl

I don't fiddle with the ratios within the same week. (but some people do cycle carbs that way). I just adjust them when I tweak my overall eating plan roughly every 3-4 weeks. (but i don't mess with it if it's still working)

Now I'm taking in less than 30 g carbs a day and having between 75-85 grams fat a day. Protein 180-200. Then I carb up every 4th day. The carb up is my last meal of the day. This is from DPw8 and there are some great threads on the carb up meal that explains what it consists of and how much based on your bodyweight.

I'm adjusting my fat sources in the next day or so but leaving the ratios as is.

When I tweak I'll change the macors.

Next I'll likely go from 6 meals a day down to 5. Protein will stay roughly the same. But in my 1st and 3rd meal I'll have some active carbs (oatmeal, yam or brown rice) - 25 g. Other meals would be veggie carbs only.
So my total daily carbs will come up from 25-30 grams to about 65. Then I won't be doing the carb up meal anymore since I'd be having active slow burning carbs on a daily basis.

Have to say again - I got all of this from Dr. Pain and w8lifter. There's tons of great information from them in the nutrition forum. There are lots of methods out there but theres have worked best for me.

By the way - I don't think I ever told you how nice your pictures were! You look good!


Posted by: nikegurl

totally agree TP. what works for different people varies AND what works for the same person changes too! i "recycled" a meal plan i had used back in april to start my cut and found it wasn't working as well now as it did then. so i fiddled again and am getting better results.


Posted by: QueenofSquats

Thanks NG,
I started doing this diet properly and than slipped (break up with boyfriend). Wanna do it right this time, as it worked for me, last bit of confusion on my mind is, during carb up should I reduce fat that day to keep my daily ratio to 1500cals, as when I play around too much with it, I get digestive problems...so per my weight carb up is 120g cal + 30g =150 (seems much for one sitting) during the day, less protein that day or fat
thanks for your help, want to start this and stick with it, so can focus on training.
Cheers


Posted by: QueenofSquats

Feel at bit sick today (sensitive stomach, had cabbage and eggwhites as last meal, feel sick maybe as overdid protein and fiber, P210 F73 C80 (oats in morning, 1 ezielkiel pita, rest all veggies)...have to be careful...

Sat/Sun just light cardio 20 mins walk outdoors, leaves are falling, turning colours, loooks beautiful

back to proper diet after breakup with boyfriend, focusing on myself and my life...no more
distractions...

Meal1: 30g oats, 1Tsp flaxmeal, 1tsp peanut butter, 5whites+1whole egg with herbs and garlic
1tsp parmesan cheese+ coffee+1TBsp heavy cream

Meal2: 7whites+1whole egg with few veggies (mushroom, red pepper, onion) 1tsp flaxseed oil

Meal3: 1.5oz mixed greens, 2tsp flaxseed oil, 2tsp parmesan cheese, 3oz chicken breast.

Meal4/5 same

Meal6: 1/2cup unsweetened soya milk, 1bar (home made crushed almond, butter, eggwhites, unsweetned cocoa)
greens+ 1/2 can tuna, 1tsp parmasen cheese

C30 P170 F73

I will keep calories 1500-1580 as yesterday didn't count and it got out of hand, resulted in running to the washroom few times today....


Posted by: nikegurl

Hi QOS. Sorry you aren't feeling so great today.

To answer your question - no. don't lower your fat on carb up day. You want your calories to be higher that day to keep your metabolism humming along. For instance if I'm at about 1750 calories on non carb up days I'll hit high 2200s on carb up day. Took some getting used to - but don't worry. It's a good thing.

Just replace your final meal of the day with the carb up meal (yam, oats, veggies, banana and natural peanut butter or butter for fat source)

Feel better!


Posted by: Yanick

NG,

a quick question if you don't mind, QoS sorry for hijacking your thread this will be quick.

whats the point of the fat on the beverly carb up? How much fat is recommended?


Posted by: QueenofSquats

Thanks NG, I will try it, I am going for 1500cals (per my bodyweight 105 right now), I was thinking of having 5meals on carb up, aiming for same calories, but as you have been doing this, I will follow your great feedback, have 6 meals, fat same, last meal WED/SUN (non-training days) carb up...hope it works in everyway...Thanks again for all the info
Cheers


Posted by: Burner02

cabbage and eggwhites?
wow..no wonder your stomach was upset....oof!


I was feeling like crap all weekend long myself. Wicked colds going around here. I wasn't sure if my meds were helpng or not, E&C, Zinc and my multi and cold meds. I stoped them for a couple days now and feel alittle better...beyond those annoying sniffles. Will start back up on teh zinc tomorow.
Hope all is well with you!


Posted by: QueenofSquats

Hey Burner
lol...nasty comb eggwhites and cabbage was so hungry that day...killed the appetiate by that, increase fat after that to control it...feel good today....

cold/flu is around here in toronto too...soup/tea/vitamin C/ZINC/ECHI...

hope you feel better

I have a wicked recipe for warm/soothing hot/sour soup

Hot and Sour Chicken Soup Recipe
Takes Less Than 20 Minutes To Cook
This chicken soup recipe gives you a mouthful every