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Going Towards Where I Want To Be


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Posted by: QueenofSquats

TP, I workout between 11:30am-1:00pm just had breakfast than, at 9:30am


Posted by: QueenofSquats

Hey Burner,
have fun on the hoilday...sounds sooo good


Posted by: Twin Peak

Its no bother. None t'all.

If its cuz of the effects on how you feel than certainly have the oats. If you feel like crap, cut them out!


Posted by: Burner02

hey!
I do not think you need to stop asking TP questions, he seems to not mind helping, just clearing up some confusion.
Not to put words in his mouth..

I will have a great time in Mexico! I still need a room mate...

(Was worth a try??)
I might even put up some pics of my fat arse when I get back...y'all could use a good laugh!


Posted by: QueenofSquats


The first and most important step toward...success is the feeling that we can succeed.


Posted by: QueenofSquats

Burner...so when are you sending me the first class ticket...


Posted by: QueenofSquats

Have to run...time for my Meal 3...


Posted by: Twin Peak

Quote:
Originally posted by Burner02
hey!
I do not think you need to stop asking TP questions, he seems to not mind helping, just clearing up some confusion.
Not to put words in his mouth..


If its a bother, I'll let you know.


Posted by: QueenofSquats

Rest day today, just taught one yoga class,
extremely sore from yesterdays workout, knew it, feel good to push myself to this intensity


Posted by: QueenofSquats

C26 P189 F72 today, threw away food today (felt bad but rather than putting it in my stomach, better to throw as no one to give it to, all carbs like rice cakes, wheat grem, soya milk etc!!!)


Posted by: QueenofSquats

From tomorrow:

Training Days same Mon/Tue/Thu/Fri
Wed/Sat/Sun-very light cardio

Training Days: P198 F72 C6= CAL 1464
Sat (non-training)P179 F72 C6 CAL 1388
Wed& Sun(non-training-carb-up)P165 F72 C85= 1648
per week 1505CAL per day

If going on a date (which I would be quite a bit...free & single yeahhh)
eat fish and greens...loads and loads of water

Now instead of QueenofSquats, I will be QueenofBodybuilding....


Posted by: QueenofSquats

Nov 14 Thurs: slept later than usual last night..legs are sooo sore today

M1: 9:30am
2whole eggs + 4whites (few veggies)
2Tbsp flaxmeal
1tsp peanut butter
C2 P35 F14

Black coffee

WORKOUT 11:55am
CHEST (light/moderate load today)

superset in the beginning and than didn't rest much in between sets

1.Bench Press 10/35 10/40 10/40 warm up
2.Pec Fly 10/60 10/60 8/70
3.Incline Flys 6/25 8/20 10/20
4.Flat Bench Flys 8/25 10/20 10/20 12/15

had 1 scoop whey/glutamine with water
C 0.75 P19 F0.25

20 MINS LIGHT BIKE...LEGS SORE

M2: 12:50pm
4oz roasted chicken breast
1oz mixed greens
2tsp blended oil (flax/safflower etc)
C0.5 P32 F12

M3: 3:30pm
4oz roasted chicken breast
1oz mixed greens
2tsp blended oil (flax/safflower etc)
C0.5 P32 F12

taught a yoga class after

M4:6:45pm
4oz roasted chicken breast
1oz mixed greens
2tsp blended oil (flax/safflower etc)
C0.5 P32 F12

out with friends whose life revolves around eating junk and drinking martinis, they are trying to tell me that I am missing out so much in life
yeah right!! to piss them off I had my meal5 in front of them...lol...

M5: 9:15pm
3oz roasted chicken breast
1/2oz mixed greens
2tsp blended oil (flax/safflower etc)
C0 P28 F11.9

feeling extreme soreness, have to get a good night sleep, leaving the party

M6:11:15pm
2whole eggs+ 3 whites
few veggies
1tsp parmesan cheese
C1 P25 F11

P198
F72
C6
CAL 1464

Have one of the photoshoot on Sat afternoon, this is not the main one, its for a yoga article I wrote in a magazine...any tips on
HOW TO MAKE YOUR MUSCLE LOOK YOUR BEST AT A PHOTOSHOOT???

I did my measurments today after 2 months:
My bust is shrinking
My thighs are expanding (from 17 to 19inches)

I wish I could change natures way and sculpt my body in the propotion I want...
wishful thinking...lol...


Posted by: Twin Peak

Quote:
Originally posted by QueenofSquats
any tips on
HOW TO MAKE YOUR MUSCLE LOOK YOUR BEST AT A PHOTOSHOOT???
Well, you are asking a bit late since you can no longer manipulate carbs and sodium. But your goals are:

- reduce water retention (get "thin" skin)
- get full muscles

You missed out on a lot since you need a week for most stuff. As a last minute:

- drink 2 gallons of water today and tomorrw
- drink and eat nothing after 6 pm on Fri
- last meal on Fri should be high carbs, including sugars.
- eat carbs (sugars) in the morning in small quantities up to 2 hours before the shoot, drink nothing (okay a few sips here an there -- you want water in the muscles BUT NOT in the skin)
- pump up the muscles lightly righ before the shoot

HAVE FUN!!!!


Posted by: QueenofSquats

Thanks TP,
You are godsend, for the amazing tips/feedback you give me, I will follow these tips completely for the main shoot on Nov 30...

What do you think of my shrinking muscles bust...what to do?? no money for breast implants...


Posted by: Twin Peak

Quote:
Originally posted by QueenofSquats
Thanks TP,
You are godsend, for the amazing tips/feedback you give me, I will follow these tips completely for the main shoot on Nov 30...
Oh, if its the 30th you can do a bunch of other stuff as well.

- starting the Sunday before drink at least 2 gallons of water per day;
- increase sodium through the roof! chicken or beef bullion cubes are good for that;
- cut carbs COMPLETELY (carb deplete)

- On Thursday DROP ALL SALT -- have none'tall until after the shoot, continue with the water.

- before bed on thursday have a carb up meal, NO SUGARS
- all day friday have very smalls but many through the day, all MUST have carbs

then follow my advice from before for Fri and Sat.



Quote:
Originally posted by QueenofSquats
What do you think of my shrinking muscles bust...what to do?? no money for breast implants...
Hmm, I'll need to see pics to comment on that.

Prolly just means that you are losing BF. Shrinking boobs will correlate w/ reduced BF since thats all they are. I didn't notice a comment on shrinking muscles. Your legs are prolly just becoming more musclar.


Posted by: QueenofSquats

yeah!! have to start making more money, so I can buy more and more eggs/chicken and get the breast implants.... will post the pics soon....
TP, any comments on my training?


Posted by: Twin Peak

Not really, I haven't been following your w/os much. But personall, I feel this area is my stronger area (rather than nutrition).

A quick glance at your chest w/o tells me:

- you are not training to failure (each set to a perfect 10 reps?)
- you are doing too many flys and not enought presses.

I have no idea what a pec fly is as opposed to the other flys.

If you are looking to build muscle focus on incline and flat bench dumbell presses.

Keep sets in the 8-10 range and take each set to failure. You'll need to rest a bit longer between sets to at least get your breath back. Save supersets for the end of a work out and use them sparingly.


Posted by: QueenofSquats

Nov 15, Fri:
looking really good today

M1: 9:30am
2whole eggs + 4whites (few veggies)
1Tbsp flaxmeal
C1 P31 F11

1/2 cup black coffee

WORKOUT 11:30am
SHOULDER/TRI/BICEPS (light/moderate load )

gaintsets (to save time and increase intensity, will stop doing that TP from next week)

Chin ups and tricep dips warm up

1. Dumbell deltoid overheads 6/25 8/20 10/15
2. Bicep Concentration Curl 8/25 10/20 12/15
3. Tricep Extensions 8/85 10/80 12/70

4.Dumbell front raise 8/25 10/25 10/20
5.Incline Bicep curls 8/20 8/20 4/25
6.Tricep Overhead 8/30 8/25 10/25

24 reps of tricep dips

(trying to keep the workout from 30-40mins max, have to train shoulders again on Sun (usually Sun are rest days but this week will train shoulder/calves)


had 1 scoop whey/glutamine with water
C 0.75 P19 F0.25

20 MINS LIGHT BIKE...STRETCHED

M2: 12:40pm
4oz roasted chicken breast
1oz mixed greens
2tsp blended oil (flax/safflower etc)
C0.5 P32 F12

M3: 3:00pm
4oz roasted chicken breast
1oz mixed greens
2tsp blended oil (flax/safflower etc)
C0.5 P32 F12

M4:6:15pm
4oz roasted chicken breast
1oz mixed greens
2tsp blended oil (flax/safflower etc)
C0.5 P32 F12

M5: 8:45pm
3oz roasted chicken breast
1/2oz mixed greens
2tsp blended oil (flax/safflower etc)
C0 P28 F11.9

M6:11:00pm
2whole eggs+ 3 whites
few veggies
1tsp parmesan cheese
1tsp peanut butter
C1 P28 F13

C6
P198
F72
CAL 1464


Posted by: Burner02

hey!
Wow...super workout!
so..why have to do delts again on Sunday? Are you doing each part twice per week?
your food looks really god...sure I cannot just jump up and eat with ya?
I'll even do the dishes.......



Posted by: QueenofSquats

Hey Burner,
I usually do more work on shoulders, as wanted to finish the workout in 30mins, I will do the exercise I left off on Sun. Thanks I am on the road to success...totally committment to eating clean and healthy
how are things coming along for you?


Posted by: QueenofSquats

Nov 15
I was very frustrated last night and did my best not to do any emotional eating (& I didn't)
as I am letting go of some friends in my life, yesterday I said GOODBYE to few of them, most of my friends don't understand my goals, how important this is to me...this forum is keeping me grounded as most of you are in a similiar boat. Only gonna to hang out with people who can respect my lifestyle.....


Posted by: Burner02

oh, ok...just so you aren't over doing it.


I'm fine. Wish I still had 2 months before I go on vacation...
I think i have it figured out: Remember Arnold would do poses in the ocean up to his calves, as he thought they were too small? I wil take photos of me in the ovean..up to my rib cage! YEAH! Good plan! Will run with this!



Posted by: Twin Peak

Quote:
Originally posted by Burner02
oh, ok...just so you aren't over doing it.


I'm fine. Wish I still had 2 months before I go on vacation...
I think i have it figured out: Remember Arnold would do poses in the ocean up to his calves, as he thought they were too small? I wil take photos of me in the ovean..up to my rib cage! YEAH! Good plan! Will run with this!
Yeah, but do you know what he did when he realized that his calves were too small?

He wore sweatshirts and sweatpants and kept totally covered when he trained. Except he cut the sweatpants from his knees down so ONLY his calves showed! Made him focus on his calves!


Posted by: Burner02

so what are you trying to say? I'm going to have to do handstands underwatrer and let just my belly show? Breathing will be a bugger!



Posted by: QueenofSquats

Nov 16: rest day, have one of the photoshoot for yoga article I wrote, busy day will post meals tomorrow...so cold outside, want to get out of toronto for winters


Posted by: Burner02

this article will be in some magazine?


Posted by: QueenofSquats

Yes! The article is being published in a new local magazine in Toronto, the shot was breezy, didn't take that long which saved my time to enjoy the Sat.


Posted by: QueenofSquats

Sat Nov 16
M1:6:30 am
2whole eggs + 4whites (few veggies)
1Tbsp flaxmeal
C1 P31 F11

M2:10:30 am
2whole eggs+ 4 whites, few veggies
1tsp parmesan cheese
1tsp peanut butter
C1 P31 F13

M3: 12:30pm
4oz roasted chicken breast
1oz mixed greens
2tsp blended oil (flax/safflower etc)
C0.5 P32 F12

M4: 2:30pm
4oz roasted chicken breast
1oz mixed greens
2tsp blended oil (flax/safflower etc)
C0.5 P32 F12

M5: 7:30pm
3oz roasted chicken breast
1/2oz mixed greens
C0 P28 F11.9

10-12glasses of water

CARB-UP (first carb-up after 10days)
bought a sweet potatoe, although don't like potatoes, put it to boil and just didn't wanted to eat it so had 1cup oats instead of 1/2 cup

1cup oats (dry)
2Tbsp flaxmeal
1banana
1cup (mushroom & bell peppers)yummy!!
1Tbsp peanut butter
8small raisins
1tsp parmesan cheese
C82 P24 F17

P178
C85
F76.90
CAL 1744
after 30mins I crushed was sooo sleepy (cause of carb-up for sure), slept for 10hrs

TP, helppppp, I know I am not suppose to make any changes and stick to this, I will!! but judging my body, I look good but waist/abs are looking thicker and wider...I promise to stick to this for 4weeks (2more weeks left) to see, but I think I am eating more fat than I should, but if I cut that down, than my calories will be quite low....helpppp...didn't like the crushing of energy like that last night and went to the loo several times in the morning (due to carb-up, I think)????


Posted by: Burner02

hey!
You're gona be famous!
wow...10 hours? Body was telling ya something...I'm working on finishing up my long weekend...tomorrow I get to sleep in..until I wake up too....can't wait to get that started!



Posted by: QueenofSquats

Nov 17 Sun:
sleepy, so sleepy (not tired though)

M1 8:30 am
2whole eggs + 4whites (few veggies)
1Tbsp flaxmeal
C1 P31 F11

slept again for 1hr

M2: 11:30am
1 can tuna
1oz mixed greens
2tsp blended oil (flax/safflower etc)
C0.5 P32.4 F10.5

M3 3:00 pm
1 can tuna
1oz mixed greens
2tsp blended oil (flax/safflower etc)
C0.5 P32.4 F10.5

did calves and light bike 20mins, taught a yoga class

M4: 6:15pm
1 can tuna
1oz mixed greens
2tsp blended oil (flax/safflower etc)
C0.5 P32.4 F10.5

One extra large coffee, with half and half
C2 F6

M5: 9:00pm
3oz roasted turkey breast
1/2oz mixed greens
C0 P28 F10.9

M6:11:00pm
2whole eggs+ 3 whites
few veggies
1tsp parmesan cheese
1tsp peanut butter
C1 P31 F13

P187
C6
F72.40
CAL 1424





Posted by: QueenofSquats

I love deep sleep, can't function without 8hrs..its a nessecity


Posted by: Burner02

I'm existing on 3.5 right now...I'm going otgo with...I'm not firing on all cylanders right now...


Posted by: QueenofSquats

TP, I am not changing a thing, if you read the Sat post, after carb-up scenorio, going in the sleep coma, any feedback? should I anaylsis it or ignor it and keep on doing what I am doing?


Posted by: Twin Peak

Keep doing what you PLANNED to do. Note how you react and AFTER try to understand what it did to your body and how it responded.


Posted by: QueenofSquats

TP
Since I have been playing around with carbs/fat

I have noticed carbs (make me bloated, digestive problems but I stay lean and don't gain fat, lean down to 8%bf on carbs/protein/very low fat diet, 1year ago)

Just having fat/protein, I am putting on fat on thighs and abs, (not muscle) my bf have increased although muscle defination looks good.

I will keep at it, how long do you think I should wait to see a proper response by my body, another thing, maybe I am eating too many calories????? for my petite frame 105lbs nowadays.....


Posted by: QueenofSquats

Hi Burner,
How is Colorado?
3.5 sleep I wouldn't be able to train at all, how do you do it


Posted by: QueenofSquats

Nov 18 Mon:
I think I am eating too much, maybe I need less calories as I weigh less??

WORKOUT: LEGS
Squats 10/115 10/115 12/135 8/155
Leg Kickbacks 10/40 10/40 8/50
Leg Press 10/125 10/125 8/145
Lunges 3sets of 12 with 15dumbbell
Hip Ab 12/80 10/90 10/100
Hip Ab 12/130 10/150 10/170
Hack Squat 12/185 10/185 10/205
good intense workout
20 mins light bike


Posted by: Twin Peak

How many cals are you eating? If you are trying to bulk than gaining a bit of BF is no biggie. Especially since your muscles are looking better.


Posted by: QueenofSquats

TP,
Average per week I am eating 1600calories, (mind you before I join this forum I was eating 1200-1300), I do want to gain muscle but slowly, don't even mind maintain what I have, I want to lose the bf% I have gain, bulking/cutting can't be done at the same time? if I have to choice I would maintain for now and lose the BF% I have gain on my thighs and abs


Posted by: Twin Peak

Fair enough. BUt you wanted to do this for what 4 weeks? Whatever the time frame was, finish it. Why? Cuz your goal is long term and this experiment is and will teach you about how your body responds. After the time is up, make some assessments and we'll adjust then.


Posted by: Twin Peak

PS. How come my name gets a smilie next to it? Not that I mind, just curious, ya know?

And when do we get to see pics from the shoot?


Posted by: QueenofSquats

you get a smile cause whenever you give me a feedback it puts a smile on my face, I will get the pics in 3-4weeks, I will stick to this...will make some changes tomorrow to make the choices more interesting, how are your goals coming along? how was the weekend? it snowed in toronto yesterday, what about NY?


Posted by: Twin Peak

No snow down here, just rain, lots and lots of rain. Progress is good. Gaining lots of fat and muscle! LOL.


Posted by: QueenofSquats

Will we get to see your face in the pics???
I wish I was a guy, its so much easier for men to get away with being bloated/having pot belly and than cutting down....next life will send a special request to be a man...lol..


Posted by: Twin Peak

Are you saying I am bloated and have a pot belly? Damn....


Posted by: QueenofSquats

LOL... no, what I mean is if you had one, you will still get away with it and look good...


Posted by: Twin Peak

Nice try....don't think so.....


Posted by: Yanick

LMAO!

You two crack me up!

BTW, QoS, you guys are lucky. Snow is fun, you can actually do stuff while its snowing. Rain is crappy, i had to stay in saturday night cause it was raining and no one wanted to go do anything. I hope we get some snow here soon.


Posted by: QueenofSquats

Nov 19 Tues:
ohh! didn't eat enough fat throughout the day yesterday, was sooo hungry at night, ate double the portion of chicken/eggwhites
P244 yesterday have to be careful...
I look quite muscular, am gaining size on this diet, look different (the face).

M1: 30g oats
(will not have it from tomorrow)
1Tbsp flaxmeal
5whites +1whole egg
1/2 cup unsweetened soya with coffee

have lots of energy today

BACK/TRICEP WORKOUT:
Warm up chin-ups

One Arm Row 8/40 10/35 10/40
Wide Grip Pulldown 12/75 10/75 8/90
Cable Row 12/60 10/70 8/80
Reverse Grip Pulldown 12/75 10/75 8/90
T-Bar 12/70 12/70 8/60

Warm up Dips
Tricep Extensions 10/85 10/80 10/75 12/70
Tricep overheads 12/25 10/30 8/35
Dips 3 sets of 8

had 1scoop whey with water glutamine

20mins high/low spinning

GREAT WORKOUT...FEELS GOOD

M2:4oz chicken breast
2tsp blended oil (flax/sunflower)
1oz mix greens

M3:4oz chicken breast
2tsp blended oil (flax/sunflower)
1oz mix greens

M4: 3oz chicken breast
2tsp blended oil (flax/sunflower)
1oz mix greens

M5: 3oz chicken breast
2tsp blended oil (flax/sunflower)
1oz mix greens

M6: 5whites+ 1whole egg
few veggies
1/2 oz avocado
1tsp peanut butter
1/2 cup unsweetened soya milk with coffee

C28
P195.4 (am I eating too much protein , should I keep it the same on non-training days??)
F69.9
CAL 1444


Posted by: Twin Peak

am I eating too much protein

NO!!! Stop asking!


Posted by: QueenofSquats

Okkkk!!! TP, are you a trainer too?


Posted by: Twin Peak

Nope, not even close.


Posted by: Burner02

Hiya, QOS!
Colorado is nice...not enough snow yet....I might actually ridr my sport bike to work tommorrow..it has been that nice here....

3.5 hours? belive me..it isn't fun..I was a stumbling zombie....I probably didn't make it to the gym that day....but one has to do to pay the bills....


Posted by: Dr. Pain

Quote:
Originally posted by QueenofSquats
Nov 15
I was very frustrated last night and did my best not to do any emotional eating (& I didn't)
as I am letting go of some friends in my life, yesterday I said GOODBYE to few of them, most of my friends don't understand my goals, how important this is to me...this forum is keeping me grounded as most of you are in a similiar boat. Only gonna to hang out with people who can respect my lifestyle.....
I'm impressed with your discipline and dedication. QS you have progressed nicely since your arrival here. Keep up the good work!

TP........excellent coaching, it must be so nice to work with someone so dedicated and cooperative!


DP


Posted by: Twin Peak

Why thanks DP!

She is quite disciplined and dedicated. The biggest thing with Queen is keeping grounded, and not making to many radical changes to quickly!


Posted by: mochy

Quote:
Originally posted by Twin Peak
Why thanks DP!

She is quite disciplined and dedicated. The biggest thing with Queen is keeping grounded, and not making to many radical changes to quickly!

WOW! A smilie, we must be in a wild and crazy mood today.


Posted by: Twin Peak

Yup. Nuts. Totally nuts.


Posted by: QueenofSquats

Wow!! thats quite encouraging...Thanks DP & TP
Tp, you are right, I need to stop making so many changes and be patient in my progress.
This gives me more motivation, feels good


Posted by: Burner02

hey you!
Yeah, have a little patience with teh diet. Give it a week or so, if is working, keep it, if not tweak abit and go with that again and so forth.
(I wish I could practice what I preach)


Posted by: QueenofSquats

Thu Nov 21:
woke up early had Meal1 and napped an hour again

M1 7:30am
5whites+1whole
few veggies
1tsp peanut butter
1/2 oz avocado
1/2 cup unsweetened soya milk+coffee+stevia
C2.75 P30.23 F12.05

WORKOUT:SHOULDER/BICEPS (light load)not much strength today so will go easy on myself

Shoulder deltoid raise 8/15 8/15 8/15
Bicep Incline curls 8/20 8/20 8/20
Shoulder Front barbell raises 8/35 8/35 8/35
Bicep Barbell curls 8/35 8/35 8/35
Shoulder Lateral Raise 8/10 8/10 8/15
Shoulder Shrugs 8/60 8/60 8/60
Military Press 8/35 8/35

Light 20 mins bike, after 5mins from workout

M2 12:30pm (recipe of my new protein shake, don't want to use heavy cream, although its yummy, it doesn't have too much nutritional value, just fat, so used soya instead)
1scoop whey
1Tbsp flaxmeal
1/2cup unsweetened soya
1Tbsp peanut butter+stevia
C4 P31 F11.5

M3: 3:30pm
4oz chicken breast
2tsp blended oil (flax/sunflower)
1oz mix greens
C0.5 P32 F12

M3: 3:30pm
4oz chicken breast
2tsp blended oil (flax/sunflower)
1oz mix greens
C0.5 P32 F12

AFTER YOGA CLASS
M4: 6:30pm
4oz chicken breast
2tsp blended oil (flax/sunflower)
1oz mix greens
C0.5 P32 F12

M5: 8:30pm
4oz chicken breast
2tsp blended oil (flax/sunflower)
1oz mix greens
C0.5 P32 F12

M6: 11:30pm
5whites +1whole egg
few veggies
1tsp parmasan cheese
1/2 cup unsweetened soya w/decaf coffee
C1.5 P30 F10

C10
P187.23
F69.20
CAL 1412

Will try to have a meal every 3hrs, not before, as its hard to digest. Feel a bit tired today, will get more sleep tonight.


Posted by: QueenofSquats

Hey Burner,
you work every night at the club? when do you train, I guess! 3.5hrs cause of that, I love bikes, I wish I get one, but it will be useless in toronto as the weather sucks, someday will get one, whats the fastest have you gone on it.


Posted by: Burner02

Right now, I work either thurs - Sat like this weekend, as I am off my main job this weekend, or like last and next, I will be working my main job all weekend, so will only work on Turs and Saturday.
That will change up a bit when I go back to working the midnight shift at this job next month....

So, I will train as soon as I get home, then go to the club. When I go back to mids, I will wake up, eat something, then lift an hour odr so after that, then go to this job.

I've done a few high speed runs with it. The needle was at 160 about 4 - 5 times. I have since changed the gearing on the sprockets for a little more low end oomf, so I think I will only hit about 148 - 150 now? Not too worried.
A buddy of mine rides a litre sized bike ('02 Suzuki GSX-R 1000) and I cannot even stay close to him in a straight line, as I have a 600cc.
I changed the gearing to keep him from absoloutely walking away from me. Didn't really help...
His bike is just too danged fast!

Going that fast makes me nervous. Too many things are happening at that speed. Those dashed lines in the middle of the road...are solid. I'm more of a mountain carver. Nothing better than tearing up caurvy, canyon roads.


What kind of bike are you wanting to buy?


Posted by: Fit Freak

Hey Queen...just dropping by to see how things are going...glad to hear you're continuing to make progress! Snow in TO...all we're getting out here in Halifax in RAIN and I hate it!


Posted by: QueenofSquats

Hey FF,
Where have you been?? how are things going? yeap! the weather here is pretty badd...raining today and than it will snow maybe...windy and cold, want to sit next to a fireplace all day and have warm tea...did you started your studies? hows the traning for the contest coming along?


Posted by: QueenofSquats

Nov Fri 22:
surprisely haven't been too sore this whole week, judging my body right now, my abs are showing, good progress in upper body, gained at the waist, and due to that hips are looking smaller and thighs...man!! they are getting bulky, same portion of muscules, gaining inches gotta stop that...I am going very heavy on squats/leg press, maybe I just do lighter weight and more reps my body is looking out of propotion, never had a problem with lower body, have to figure it out, change the training...any suggestions?

Keeping food the same today, had to make chicken breast in a hurry in the microwave today...10mins, turned out fine

Making an effort to eat on the dot 3hrs, not before not after

M1: 8:30 am
5whites+1whole
few veggies
1tsp peanut butter
1/2 oz avocado
1/2 cup unsweetened soya milk+coffee+stevia
C2.75 P30.23 F12.05

TRAINING: CHEST wanted to finish training in 30mins as want to go with the plan eating every 3hrs

Pec Fly 8/70 ouchh muscles look great in the mirror 10/60 12/50

Incline Flys 8/20 6/25 10/20

Bench Press (smith machine) 8/65 8/50 8/50 so weak in bench press, the bar is too big for me

Flat Flys 8/20 5/25 10/20

M2: 11:35 am
1scoop choc whey
1Tbsp flaxmeal
1/2cup unsweetened soya
1Tbsp peanut butter+stevia
C4 P31 F11.5

20mins light bike

M3: 2:30pm
4oz chicken breast
2tsp blended oil (flax/sunflower)
1oz mix greens
C0.5 P32 F12

1large tea with stevia

M4: 5:30pm
4oz chicken breast
2tsp blended oil (flax/sunflower)
1oz mix greens
C0.5 P32 F12

M5: 8:00pm
4oz chicken breast
2tsp blended oil (flax/sunflower)
1oz mix greens
C0.5 P32 F12

M6: 11:30pm
5whites +1whole egg
few veggies
1tsp parmasan cheese
1/2 cup unsweetened soya w/decaf coffee
C1.5 P30 F10

C10
P187.23
F69.20
CAL 1412

can a person gain muscle while cutting, I have gained 6lbs in which some is muscle and rest fat on waist & thighs, if I went to cut and reduce the bf% while keeping the muscle, whats the safest way, not to lose the muscle, don't care about the weight, wanna get the body back in propotion.


Posted by: QueenofSquats

Burner, sounds like you don't get much time to unwind and relax, I always want a balance between work/training/rest time-alone time and being social, if I don't do that I don't feel grounded and start losing my focus in my lifestyle? so let me ask you? whats the most important value in your life, something you can't function without?


Posted by: Twin Peak

If you want to lose added fat, just cut cals by say 2-300 per day, it'll be slow but its best.

If you think you are out of proportion get someone else's opinin who can be objective. If he, she, they, agree then just cut back the weights OR (my preference) train that BP LESS frequently.


Posted by: QueenofSquats

Hi Tp,
I am training legs just once a week, but going rather heavy, have developed good defination in hamstrings, but quads and the outer thigh are gaining fat?? which exercise would you suggest, I rather play around now with training than diet.


Posted by: Twin Peak

Fat, and its location on the body, has nothing to do with lifting but has everything to do with diet and genetics.


Posted by: QueenofSquats

I didn't wanted to hear that...damn genetics and age too for now I will keep doing what I am doing and see what happens, not in a hurry, maybe slowly once my body gets a huge of a steady diet (no changes for a while), I will start losing that bf%, its winters here anyways, so many layers, just shows my face, as long as the photoshoot is concerned I will not kill myself over it, its for yoga, so will wear outfits which hides the unperfections
have an awesome weekend TP


Posted by: QueenofSquats

Nov 23 Sat:
Felt a bit zommed out yesterday, I think got in the ketosis, weird taste in my mouth, this is the 3rd time, so have more patience to bear it. Judging from the week, I had strength and energy, no cravings, not hungry, felt a burning sensation in the stomach yesterday for 2hrs.
In the morning today I felt proud of myself again to being able to stick to this, as I remember I was a girl who loved carbs and didn't like protein or fat, its amazing how much I have changed t achieve my goals, now I don't even feel like having carbs, although I would down the road add a low-carb home made high fat dessert (cheesecake or something made with stevia), thats all I crave, some form of dessert.

I have to change my training now, to gain muscle slowly in quads, shoulders, increase glutes maybe.

I will read more about the ketosis diet, have as much info on it, will order some books from U.S.

walked today 30mins light: slept really well.
some food choices except made whey+flaxmeal crepe had it with peanut butter yumm.

C10
P187.23
F69.20
CAL 1412

wouldn't cycle calorie too much as than I get stomach problems, keep from 1412, 5 days and carb up 1640, average per week 1480.


Posted by: Fit Freak

Queen...been away...moved to Halifax..new apartment. Started studies...but having problems with the site here...when I click on new posts I get a message that "no matches are found". Got frustrated with it...kinda why I've dropped off...it's working now so we'll see. Not sure if it's me, my computer, or the site.

Enough of me...WOW...no carbs...why the change? Assuming the site keeps working I'll be a regular in your diary again.

My training and diet are going well. Competition isn't until April 6th so I'm just looking to take things SLOW..until the real-deal in January!


Posted by: QueenofSquats

Hey FF,
good to hear from you, all great changes happening for you, how do you feel, hope you can regularly visit this site.
No Carbs....well, I am seeing were it goes, I had some difficulties in the beginning but now I am feeling great, trying this till Dec 28th, to see how my body response...
Trying to stay warm, as its really cold here. Good to hear from you, best of luck with the new changes


Posted by: Burner02

Hey!
You are on!
Good morning! Cold eh? I've got a great way to keep you warm!
ok, so it is only putting on a sweater..but it can help!


Posted by: QueenofSquats

Nov 25 Mon:
woke up early to train a client, have decided to get 8-9hrs of sleep no matter what.
same meal choices, I will stick to this diet till Dec 28 and than reevaulate it, to see whether its working or not, in the meantime I will see for another week, I think I am having more calories/protein than I need, at 105lbs 187g, I am feeling really full and stuffed nowadays and maintaining the 5lbs gain, on non-training days its worse, I feel very full, its great, todays train proved I have loads of strength and energy even though from 150g carbs I am now on 10g, I feel alert, no cravings and am never hungry.
Yesterday I was reading OXYGEN magazine and one of the fitness pro, she eats less than me, and she weighs 120lbs, I still think out of fear of losing muscle I am eating more calories for maintaining or losing fat slowly (the 5lbs I gained).
Isn't the formula 10xbw to lose, 12xbw to maintain & 15-18xbw to gain, that means I need 1200cal to maintain?

GOOD LEG WORKOUT (light weights) WITH LIGHT BIKE 20MINS
Squats 12/100 12/100 12/135 8/205 ouchh!!
Lunges walking 1set& than 3sets of 12
Leg Press 12/115 12/115 8/135
Leg Ext very light one leg at a time 8/15 8/15 8/15
Leg kickbacks 12/30 12/30 12/30
Hacksquats 12/160 12/160 8/180
deadlifts 12/75

could do more but don't want to push myself as its the start of the week, great active day, loads of energy at the gym due to hunky straight guys for a change, everyday should go early like today to the gym

C10
P187.45
F69.40
+
two cups of black coffee with stevia


Posted by: Burner02

what is stevia?


Posted by: QueenofSquats

burner check is out www.stevia.com


Posted by: Burner02

thnx, will look at it tomorrow.
have a great night!


Posted by: QueenofSquats

You too...have fun at work


Posted by: QueenofSquats

Nov 26 Tues:
yesterday was so full, stomach looked like a ballon, reduced calories today for these few weeks to see how body responses, just reduced the portions.

didn't sleep much,lots going on in my life, trying to achieve few major goals in life, the major one right now is making my own business tangiable, looking into leasing space, loans and whatnot, quite frustrated today=to driven, have to do this,

workout was ok, although spend alot of time at the gym, chatted more, so rested quite a bit between sets, which always make me feel that I haven't workout alot.
Relationship dilemas too, why are men so confusing? its seem to me today MEN REALLY LOVE BITCHES, WOMEN WHO ARE FRIENDLY & APPROACHABLE ARE NORMALLY NOT CHOOSEN OVER WOMEN WHO PLAY GAMES?? is it really true? I hope not...sigh!! I need to practise the law of emotional detachment, letting go of any expectations from men especially..

ohh! back to meals 6: C8.50 P170 F53.36
reduce the portion from 4oz chicken to 3oz
3 meals eggwhites and 2 whole
shake reduce the fat, reduce flaxoil to 5tsp instead of 8tsp

CHEST & TRICEP: 20mins bike
legs sore today
bench press 10/65 10/65 6/85 10/75
pec fly 8/70 8/70 8/70
flat bench db flys 10/20 6/25 10/20
incline flys 10/20 6/25 10/20
tricep overhead 10/25 8/35 10/25
tricep extension 10/75 10/75 10/85
tricep single hand overhead 8/10 8/10 8/10
tricep rope extension 10/15 8/25 10/15

PERSEVERANCE MAKES THE DIFFERENCE BETWEEN SUCCESS & DEFEAT


Posted by: Burner02

hey!
I seriosly DOUBT your flat, sexy stomach looked anything that might even resemble a baloon.

Hey, why did you do two flat benching type movements? I realize a different feel from bb to db, but maybe do a decline insted of a 2nd flat next time?
Are your tris growing? You might..be doing a exercise too many? or knock off a set for each exerxcise?

um...hello...Need i mention..AGAIN..I'm single? Shhesh..what does a guy ahve to do to get noticed...just becasue that little detail of 1k miles + difference...


Not to be a smart ass, but how much is and ounce of chicken? A bite? Seriously, I do no tknow


Posted by: QueenofSquats

Hey Burner, my triceps have really grown, I work them once a week, I will try the decline bench next time, chest is my weakest muscle.

Single huh!! why? you are around all these girls in the club, so do you agree MEN LIKE BITCHS COMPARED TO APPROACABLE/FRIENDLY GIRLS?
How was work?


Posted by: Burner02

no, I laugh at the biatches.
I had some fun the other night. I was walking through a Target getting stuff ready for my upcoming trip, and this cute girl walks by. I just gave a smile and said hello.
She kinda looked at me like I was dirt under her feet.
Now, I have said it before, I am a rather quiet guy most of the time, but that club job has helped me to express myself bnetter.
I stopped and turned to her and said:
You need to get over yourself. I've turned down better one night stands than you...and you're sober...

She didn't much like that....



It's kind of the reverse, where guys are told to be assholes and girls will like them. They do not like nice guys. I'm not an asshole...I do have my moments....but in general, I'm a nice guy. At least I like to think so. I could be wrong..



Posted by: QueenofSquats

I don't know burner still trying to figure this fact out in life, I guess!! sometimes we attract the wrong people in our lives just to teach us sometime valuable about ourselves.
the girl you mentioned I guess!! thats her way of protecting herself, (not talking to guys she doesn't know)
I am surprised she didn't kill you when you said what you said so why are you single, by choice or luck?


Posted by: QueenofSquats

Nov 27 Wed:
rest day, going for an audition for a great contract for a yoga course at this cool health club.
will carb up today after 9 days (after the last overeating sessions of carbs I had last Mon.
will do 20mins spinning in the night.

)


Posted by: Yanick

QoS,

how have you been? I'm trying to keep up with your journal but its hard at times. Anyway to clear a few things up.

12 x bw to cut
15 x bw to maintain
18 x bw to bulk

these are just starting guidelines, just so you don't wind up picking a number out of the air. You need to adjust the numbers as necessary.

Regarding your diet, its good to see you sticking to a diet...finally

Regarding the men like bitches. Different strokes for different fokes is what you need to remember. Hell i used to think that all girls like guys that are just jerks, and thats why i never have luck with women/girls. However taking a more objective look at life, i decided that i'm just a pussy.

Knowing that fact hasn't helped me with women, yet. But as i see it, i'm a step closer.

Anyway, maybe the guy just didn't feel attracted to you. That happens, although i can't imagine why he wouldn't find you attractive, different guys have different tastes. Just don't be down on yourself because of someone else's mistake is all i can say.

Anyway, great progress and take care.


Posted by: QueenofSquats

Hey Yan,
its not that the guy was not attracted to me (I dumped him), the problem was that he was attracted to me, but I was only attracted to him physically, but his personality bothered me (he was too selfish and negative), I was hoping he will change with time, but people never do, so I had to let him go, the bitches statement I made regarding a friend I know who keep on going back to this ex- (she is a bitch), I like to anaylsis situtions and people, makes me learn more about life.

One thing I know for sure! men who are confident and fearless in asking a girl out with grace and charm, always get a YES..trust me on this one, even if a woman is not attracted to a guy, if she finds his personality appealing she will go for it, me and my girlfriends always appreciate a gutsy guy, who is not afraid of rejection, its brownie points for him for trying , there are women who can brush men off, but those are the ones who have issues, you don't want to be them anyways...HAPPY THANKGIVINGS YAN
Cheers


Posted by: QueenofSquats

Nov 28 Thurs:
after the auction (which went well), taught a class, its was freezing outside, went to another gym, did 20mins legs, and high impact spinning by myself felt great.

Carb up last night, so full and bloated afterwards

CarbUp
1 small ezielkiel pita
1 banana
38g oats+1 Tbsp Flaxmeal
1 cup veggies+10 raisins
1tsp parmesan cheese
1tsp peanut butter
1/2 cup soya milk
C70 P21.13 F 9.13

six meals C76 P152.39 F54 cal=1400

Crushed after that slept for 9hrs
legs sore today

six meals today C8.50 P170 F53.36 CAL=1195

WORKOUT: had strength energy
SHOULDERS/BICEPS

Shoulder front raise 10/20 8/25 10/20
Bicep Concentration Curls 10/20 8/25 8/25
Shoulder deltoid raise 8/20 8/20 8/20
Bicep Incline Curls 8/20 6/25 10/20
Military Press 10/35 8/40 8/45
Bicep barbell curls 10/35 14/40 12/45

20mins bike

I have been reading the profile of PRO IFBB, the girls just eat protein, and fiber how do they do it? do you really need moderate fat, can you go low fat, high protein (body can use protein for energy), why do you need carbs/fat as energy, as body can convert protein in energy, can't only having protein & fiber & a bit fat, reduce bodyfat faster?


Posted by: w8lifter

CarbUp
six meals C76 P152.39 F54 cal=1400



six meals today C8.50 P170 F53.36 CAL=1195


Your calories are awfully low, don't ya think? And a carb-up is supposed to bump your calories up...so keeping it at ~1400 where you've been the last little while, doesn't help much.


Posted by: QueenofSquats

Hi w8,
I was having 1400-1600 cal, felt very full ( stomach was having problems) also gained BF on thighs/waist/abs 5lbs (can see it every morning now)it seems low to me too, but as I am 105lbs to cut, its 12xbw, so when I calculate I am having 1250cal per day average per week
I want to lose the bf what I have gained...what's your opinion on it?


Posted by: w8lifter

My opinion is it's still too low, lol.

Sometimes if you up your protein too fast, or don't space your meals far enough apart, it can upset your stomach. Give your body time to adjust to your new eating habits.


Posted by: QueenofSquats

How much would you recommed? lowest & highest?


Posted by: w8lifter

Well...isn't TP helping you? What's he say?


Posted by: QueenofSquats

I haven't chatted with TP since couple of days, previously he mentioned 1600-2000, thats way too much for me, when I started eating that much for 2 weeks, I had to run to the washroom several times, along with gaining fat. I would like to eat more, but stoamch doesn't agree?

Whats your opinion, if I can increase,should I increase fat or protein?


Posted by: QueenofSquats

And if I do, how should I do it, so I don't get sick?


Posted by: w8lifter

I gotta go so I don't have time to review your meals. IMO, I would be getting at least 1500...and make sure your carb up is an increase of calories for the day...that's the whole point of it. I wouldn't be going over 200G Protein...so you need to up carbs or fat.


Posted by: QueenofSquats

Thanks...HAPPY THANKSGIVING (if you are in U.S.)


Posted by: Burner02

Hey QOS!
Just wanted to say a quick howdy to you!
I'll be back next week with a sory..maybe pictures. Ok pictures, maybe of me...and a far fetched tell of my adventures.
Keep doing the good stuf and eat what you are supposed to!
talk to ya!


Posted by: QueenofSquats

Advance Happy Birthday Burner, have a blast, I am still waiting for my ticket I want to go on a vacation too...looking forward to seeing your pictures...cheers


Posted by: Burner02

Hey!
Glad to see you on!
Thanks! Hard to belive I will be.....32.....in two more days.....
So much to do...so much haven't done.....

Wish I could have sent you one! Would have been great dancing the nights away with an incredible woman on the beach....



Posted by: QueenofSquats

Nov 29 Fri:
w8 was right, my calories are too low, had a headache last night, woke up at 5:30 (hungry), had

5whites+1whole egg w/1tsp peanut butter, 1/2cup soya with coffee, read a bit, went to sleep again
C2.67 P29.63 F9.63

woke up t 8:00 still hungry
had the same as above C2.67 P29.63 F9.63

after 11/2 hour starving again
had 2oz chicken breast,
1tsp canola oil
1tsp peanut butter
1/2 cup soya milk
1egg
C2 P32 F12

food is not starting in the stomach digesting very fast...
will do too workouts today
FIRST WORKOUT:
superset of chin ups 3 sets of 20
db back row 3 sets of 14

no rest in between these sets ouchhh
Superset
Seated calf raise 12/125 12/125 12/145
Incline calf raise 12/90 12/90 12/150
Standing calf raise 12/200 12/240 12/280
Bend over calf raise 12/180 12/200 12/220

Light spinning 20 mins

M4: 4oz chicken breast
1oz mixed greens
2tsp flaxseed oil
C0.5 P32 F12

WILL DO SECOND WORKOUT IN THE EVENING HEAVY BACK TRAINING...the photoshoot is tomorrow, upper body looks great, wish abs and legs progressed as well, but they didn't, have to buy some outfits...will post the workout later...



Posted by: Burner02

hey! That is what I usually have for breakfast, minus the pb....

Are those body weight chins? If so...D A M N ! ! !

I bet those calves were screaming!


Posted by: QueenofSquats

Yup!!! those are body chin ups, took me a while to get the strength to do them, calves are fine, this is one stubborn muscle and can take quite a bit of weight to grow, mine are use to this torture now,

Burner, you are going by yourself? is it a planned vacation or a spuratic break...I so wish I can go somewhere warm too, I was trying to get more clients/teach more classes to make more money, so I could travel somewhere in Dec, but that didn't happen...well!! I am trying to create my own fun here in Toronto, getting my long hair cut tomorrow ,the shoot is tomorrow too, so things to look forward to...
have fun burner...


Posted by: Burner02

wow...you can do tht many pull ups?
I think I am in


You must have some awesome lats! Are you going to be doing any poses that show them of? puh-lease?

I am going with a buddy, his wife, daughter and mother-n-law. The joke is that mom-n-law and I are going as a 'couple' (it shows up that way in the reservations for cheaper package)

We went last year and seem to be going to go every year. Next year, we are going to Belize.

What a coinkidink! I am getting my short hair cut tomorow! How much are you geting taken off?
You will look incredible!
I always have fun. I am butt a big kid.


Posted by: QueenofSquats

LOL...blush! blush!
I will be doing alot of prezels moves, my hair are till my waist right now, will get it cut till the back...the shot will be lots of fun, as the photographer is really funcky (he is british), I can relate to his sense of humor (learned it while living in U.K.)...
Burner, met loads of chicks, break few hearts, and bring some cool pics


Posted by: QueenofSquats

Nov Sun Dec 1:

photoshoot went great, I looked really awesome...thanks to all the feedback of TP, W8, through out these months...I feel I am on the right road (success is a journey not a destination), my body looks good, diet is getting better & better, still need to learn more about ketosis/carb up and new training methods to spice things up.


Posted by: QueenofSquats

Nov Sun 1:

Fri workout was incrediable, I had so much strength and energy I could have gone for 2hrs more of lifting, I did 2 workouts one in the morning the other in the evening, so how I feel now that maybe, I have more energy in the evenings, will try to see this week, will do few workouts in the evening (also its easilier on the eyes...more hunky guys, to help me around)

warm up chin ups
0-20 sec RI
One Arm Back Row 12/40 12/40 10/45
Wide Lats Pull 12/75 12/75 9/90 20/60
Cable Row 12/70 10/80 10/90 14/60
T-Bar 12/60 12/60 10/70
Incline Cable Row 20/60 14/70 18/70

could do more, afraid of over-training so stopped

slept like a baby today as this whole week was very busy & active, woke up at 8:30am (was having this strange pain near the middle of my rib-cage, had M1, took 2tsp of glutamine, ignored it and went to sleep again, woke up at 11:30am felt fine)

8:30 am
M1: 4whites+2whole eggs
1oz mix greens & mushrooms
1tsp peanut butter
1/2 cup soya milk with coffee & stevia

11:40am
M2:4oz steak
1oz mix greens
1tsp flaxoil
1tsp peanut butter
(put pb on the steak, taste good)

3:00 pm
4oz chicken breast
1oz mix greens
2tsp flaxoil

diet coke
after yoga class

6:15pm
4oz chicken breast
1oz greens
2tsp flaxoil

8:30 pm
31/2 oz chickeb breast
1oz greens
2tsp flaxoil


coffee with stevia

11:00 pm
6whites
1oz greens

tea +1Tbsp heavy cream+1/2 cup soya milk
with one of (these something which is suppose to be muffins I made last night, taste fine, like bread, put loads of stevia to make it taste like a treat)

Recipe 12
16Tbsp gluten flour (is it safe to have in ketosis)
3 egg yolks
1/2cup heavy cream
2Tbsp flaxmeal
1/2cup water
stevia

mix
bake for 30-40mins 450C

PER C1.67 P4.46 F4.75

TODAY 6 MEALS
C8.64
P189.04
F74.92
CAL 1465


Posted by: Twin Peak

Glad to hear your photo shoot went well!


Posted by: QueenofSquats

Dec 2
6meals
C84 P188.58 F75.17 cal 1790
felt so sick after carb-up, always do, was sick till mid-afternoon, major stomach problems...my lifstyle doesn't allow this, I will see for one more carb-up on Thurs...if I feel sick again, thats it, I am only eating fat/protein and fiber, maybe I will discover something new.

Dec 3:
Leg Workout
Squat 12/80 12/80 12/90 12/150
walking lunges 18
lunges 3 set of 12
Hip Ab 12/80 12/90 14/70
Hip Ad 12/160 12/160 14/130
Leg Press 12/90 12/90 12/90
Hack Squat 14/90 12/180 12/180
Hamstring machine 12/90 12/80 12/80
Leg Extensions 8/30 8/30 8/60

light 20mins bike
6meals same food choices
c12.14
p192.04
f74.02
CAL 1485


Posted by: Twin Peak

Why does the carb up make you feel sick? I believe when you started this thread you were eating carbs with good results, felt great, etc. What has changed?


Posted by: QueenofSquats

Hi TP,
before I was on a totally different way of eating, my carbs were soya lattes, a bit of oats in the morning, sushi lunches, thai noodles here and there, rice cakes, fruits, yogurt, cottage cheese, muffins from health store and sometimes Eziekeil bread.

3 years ago I gained 20lbs of weight, while moving here, and working for a hotel, eating alot of gournment food. Than started working out, eat so little and lost the weight down to 8%bf 97lbs, I wanted to stop the weight lost and gain muscle (had good defination), at that time I was eating only fruits/veggies/very little fat/ and protein..
but I was not gaining muscle, calories were 1350,
I knew I needed to change my diet as Than I started having stomach problems, bloating.
And now after this 3months of experimenting, I know carbs cause me problems, I can only eat 10-15g of carbs per meal, 50g max, if I go over, my stomach problem start...so I am thinking of couple of ways to deal with this

*Keep carb up under 40g twice a week
*To increase calories maybe increase more fat for few days, to increase the metabolism (will that work)
*Have a banana or oats after workout.
*Or discover that your body can function fine without carb-ups, as my training is better now.
*If the protein in the diet is so high, along with fat, it should be turned into sugar??

I will figure it out, till I do, I will keep on trying, I will post my training, need to work on that..thanks TP. How are things with you, your goals, how much muscle have you gained, new pics


Posted by: QueenofSquats

Dec5 Wed:

CHEST/TRICEPS
Pec Fly 8/70 8/70 8/70 12/50
Bench Press 12/35 12/40 12/45
Smith Bench Press 10/65 10/75 12/65
(chest is the weakest part)
Incline Flys 8/20 6/25 5/25 8/20
Decline Bench Press 10/65 12/55 12/55

Tricep warm up dips
Tricep Extensions 10/35 12/30 8/40 14 20
Tricep Pushdown 12/85 12/85 12/70
More Dips
Single hand tricep overhead 1 set 12/10
Incline Pulley tricep pushdown 12/60 18/30

20mins light bike


Posted by: QueenofSquats

6meals

M1 4whites+2whole eggs
mixed greens
1tsp peanut butter
1/2cup soya milk, coffee, stevia
C2.80 P32.63 F14.63

M2: 4oz steak
mixed greens
1tsp peanut butter
1tsp flaxoil
C1.17 P34.95 F12.62

M3: 4oz chicken breast
mixed greens
2tsp flaxoil
C0.5 P32 F12

M4: SAME

M5: 31/2 oz chicken breast
mix greens
2tsp flaxoil
C0.5 P28 F11.9

coffee with heavy cream

M6: 6 whites
mix greens
a cup of unflavoured gelatin with stevia
1/2 cup soya milk+1Tbsp heavy cream
1 tiny homemade treat (C1.17 P4.46 F4.75)
made from eggs, gluten, heavy cream
C3.17 P29.46 F11.77

C8.64
P189.04 (didn't count gelatin, should I?)
F84.92
felt fine today



Posted by: w8lifter

Quote:
Or discover that your body can function fine without carb-ups, as my training is better now.
Three times now you've said that. I can tell you that you are not going to discover some "new" way of eating. If you go long enough w/o carbs, you will mess w/ your thyroid. There is a reason we need the carb ups.

If you are having problems w/ the carb ups, then I suggest carbing up over several meals...or take the entire day and eat the kind of carbs that you can eat...that don't upset your stomach. If I were you, I'd work on finding out exactly what food is giving you problems.


Posted by: Twin Peak

W8's final point is a good one, you may have some sort of food allergy.

On her previous points, I'll prove an alternative point of view, but I do want to state that I have little/no understanding of the throid and how you can mess it up.

An Atkin's type diet, for example, does not include carb ups. I have seen it work well on various non-bodybuilders for fat loss and promoting health. You should read up on it for your own edification. Its biggest criticism in the bodybuilding arena (or perhaps the most valid in my eyes) is that prolonged ketosis and low glycogen levels will eventually lead to problems with your workouts and gaining and even maintaining muscle mass. Lyle McDonald has written extensively on this. Thus the CKD diet was born. Which, you should also read up on.


Posted by: QueenofSquats

Thanks,
I will try all the suggestions, I got a allergy test, no food allergies.
For one year all I eat were fruits and veggies, a bit of protein (tofu/chicken/eggwhites/milk)with sushi on weekends when I drop my bf% to 8, I did eat the same calories for a year (no cheats/not more or less), during the months I slowly increase calories but didn't zig-zag, could train really heavy with cardio everyday, I felt fine, was losing weight, gained muscle, but when I started really shrinking, and wanted to maintain, thats when I increase carbs/fat started having trouble.

I will read more, experiment and see, next week will experiment on keeping the calories same (no zi-zag to see if excess food is the problem too) will do moderate carb-up with protein/fat...let see...learning by trail & error...

Thanks again for all the feedback.

TP, WHAT TO YOU THINK OF MY WORKOUT?


Posted by: Twin Peak

The allergies I am talking about are not typical allergies as we think of them (and they are tested). They are very different in that your body just doesn't digest them well and could cause the symptoms you are describin, as well as screw up your metabolism, etc. Again Atkins discusses this in his book.


Posted by: QueenofSquats

TP, I have read Dr.Atkins book, which one are you suggesting, which one is CKD?


Posted by: Twin Peak

His main book, don't remember the exact name.

CKD = Cyclical Ketogenic Diet.


Posted by: QueenofSquats

Thanks TP,
I have been reading about it since yesterday, (via internet), slept 1:30pm at night gathering info. I have come up with a plan for myself, trying it from today.


Posted by: Twin Peak

So? What is it?


Posted by: QueenofSquats

MY PLAN
6 MEALS
MON-FRI/SUN P51% F45% C4% CAL 1500
SAT P44% C44% F12% (LOW GI CARBS) CAL 1600
Starting from today Dec 7th Sat, this weekend won't do it, (only a carb up of C50-60 on Fri night)
will start depleting Sat
next Sat carb-load.


Posted by: QueenofSquats

What do you think? I think it will solve the problem, carb-loading with protein, in C30 per meal, easlier on the system will do the work.


Posted by: Twin Peak

Sounds like a plan, I'll follow with interest.


Posted by: QueenofSquats

You are so understanding TP, your wife is pretty lucky to have a man like you, any single brothers?


Posted by: Twin Peak

Yeah one.

What's to understand? Its your diet.


Posted by: QueenofSquats

Dec 6 Fri:
last night increase protien and fat, was trying to increase fat ratio more than protein as CKD mentions fat ratio should be 1.5g to every 1g of protein, I don't want to decrease the protein, increasing the fat, was 2500 cals yesterday...scale showed a gain of 3lbs, look very puffy today...so what I have come up with is

Mon/Tues/Wed/Thurs/Fri/Sun
C10.30 3%
P192.21 48.5%
F85.80 48.5%
CAL 1528.24

Sat-carb-load on low GI C30G per meal
C180.50 45%
P181.60 45%
F18.60 10%
CAL 1616.32

PER WEEK AVERAGE 1588

Right now I lift 4days a week, with light cardio everyday, thinking whether it wil be better to train 5days, each bodypart Mon-Fri
Sat-Sun rest

TP,
How many exercises (time duration) per bodypart I should give, less is more...or more intensity, this week I think I did too much

8-10exercises large & small muscle.
what rep range should I use to get better results?


Posted by: Twin Peak

Personally, I think 8-10 per BP once per week is optimal for most people, most of the time.

Best rep range for hypertrophy is generally 5-10 reps, training typically to failure.


Posted by: QueenofSquats

TODAYS WORKOUT DEC FRI6:

BACK: (strongest bodypart)
warm-up 3 sets of 12 chin ups
One Arm Row 8/45 8/45 12/35
Lat Pull Down 10/95 10/95 6/115 14/75
Wide-Grip lat Pulldowns 12/65 10/75 14/90
Reverse Grip lat Pulldowns 12/75 12/75 8/90
Cable Row 10/90 10/70 14/50
stretched-20mins bike

TP, what do you think, should I train more intense, less? or more?


Posted by: Burner02

Hey QOS!
How's you? See you are still having a dilema wiht the diet. I didn't have any dilema with my diet on vacation...in a word: SUCKED!
But I am back and will am going back to good stuff again...

I did met a few women there...nothing spicey to report back. I sure coulda used a room mate!

There are a couple pics of me..I will have to take my laptop to a friends house to transfer to his pc then onto the internet...
(I'm not online @ home)


Posted by: Twin Peak

Quote:
Originally posted by QueenofSquats
TP, what do you think, should I train more intense, less? or more?
Sorry, I don't know what this means or how I can evaluate your intesity. Intensity, is the No. 1 most important factor, but how do you define it? Please see DVLMN666's signature for how I define it.


Posted by: QueenofSquats

Dec 10, 2002
Bad aweful day...binged, since a week following the diet, but was feeling really weird yesterday, trained hard, had a long day at work..
woke up at 6:30, so hungry and increased heartrate, felt sick, had M1: eggwhites+egg. went to sleep, woke up hungry and sick again, so gave in...BINGE...since than have been eating CARBS, OATS/BREAD & BREAD & MUFFIN & LATTE...feel sick, bloated and extremely disappointed in myself, why can't a diet work for me, I start feeling sick, no matter how dedicated I am, it works for a while than something backfires it. Today I feel like maybe I should just give it up, although I want it so bad, and love bodybuilding but I can;t seem to find a permanent thing. I feel very frustrated at my condition, I look 10 month pregnant...

I don't feel like doing anything, I have ruined all my hardwork for this month, in one day, its a disgusting cycle. every month I binge now, maybe its a disorder? HELP


Posted by: Twin Peak

Quote:
Originally posted by QueenofSquats
Dec 10, 2002
it works for a while than something backfires it. Today I feel like maybe I should just give it up, although I want it so bad

HELP
Um, can I ask what this IT is to which you keep referring? Whatever IT is, IT ain't working?

Maybe, just maybe you are pushing IT to hard. Maybe you are striving for unnecessary goals that are not healthy FOR YOU.

- giving up friends
- changing well thought out plans mere moments after the have been set
- VERY INTENSE
- GIVING UP

True, you are a very mercurial person. Go with IT. Why take IT to such extremes? Why not be GOOD most of the time, and enjoy yourself SOME of the time, then IT won't be so bad and binging won't be a word you use.

Every hear of a hapy medium. Find IT.

Set some realistic goals. Perfection is impossible and will not lead to happiness. Find happiness and what role health, nutrition, and bodybuilding play in IT and IT will work. I promise.


Posted by: QueenofSquats

IT= to my goal of achieving the strength/endurance/body I am working so hard for.
healthy lifestyle. If I eat like normal people and go with moderation, I can't achieve the results in bodybuilding, or the body I am looking for.
I didn't binge cause of any emotions, I was feeling very sick, & hungry and once I start eating what I like, thats it, no control.

I understand what you are saying, its hard for me to be moderate. I either a control diet, or when I start eating stuff like bread/muffins, than thats all I want to eat. I feel very depress today. Nothing seems to be working out. I am putting so much effort since 2000, its has been two years, I see this guys at my gym, training for 2 months and they are getting better results, I haven't missed a day of workout since 2000, you are right I have left alot of things for this goal.
But thats the sort of person I am, if I have a goal, I can go to any extreme to achieve it.
This is very important for me, I don't want to be a failure in this. What should I do.
Do the IFBB pro's, have moderate diets? I don't think so, I need to find a permanent solution, this needs to end today.


Posted by: QueenofSquats




Posted by: QueenofSquats


SOLUTION:
A. go back to the why I was eating from tomorrow.
B. have a diet of strict Mon-Fri, cheating Sat/Sun
C. give it all up, still workout, eat like a normal person, leave Canada (sick of this city Toronto, have been thinking of moving since 6months), travel Europe for a year & see where life takes me, be carefree and spontenous, ENJOY LIFE LIKE I USE TO 5 YEARS AGO.
D. Try again & figure out where I am going wrong and why are these binges happening, its definitely not emotional reasons.

I am crying this moment, as I don't know what to do?


Posted by: QueenofSquats

I will cry it out, I don't know how to find a balance in this bodybuilding lifestyle, I need HELP
TP, what should I do? need a friend


Posted by: Twin Peak

These options are so far from each other that it is difficult to comprehend. IT does not equal anything as far as I can see.

YOU NEED TO SET GOALS.

What is it you are trying to achieve and why? You compare yourself to an IFBB pro, is that your goal? You need to be realistic. To realistic you need to know your goal for only then can you set a course.

P.S. If you truly believe it is not emotional you may be interested to do some further reading by Lyle McDonald or Par Deus on the topic of Leptin.


Posted by: QueenofSquats

Yes! I want to compete one day, be the best, show myself and the world what I am made of, I have all the qualities, motivation, dedication and persistance. Need proper knoweledge of whats going on with my system, the book you mentioned is not available in Canada, I have to order it from U.S.

TP, this time it was not emotional, every month, my body reaches a stage where, I start feeling like crap and looking crap. (increase heartrate, hunger, headaches, lost of strength)
I hate getting sick as I am on my own (my family has passed away). I can't afford to be sick, who will manage things for me, so today out of fear of getting sick I ate carbs, and as I had deprived myself for so long, I felt I havn't eaten really food for a while, SO I ATE & ATE.... BINGE


Posted by: QueenofSquats

I have goals, but my body is not responding to the way I am dieting.
My first goal is to understand truly, what is the best way for me to gain muscle without gaining fat, and have a great training program to gain as much mass without FAT, thats the first step, which I am still stuck on since 10 months


Posted by: Twin Peak

I cannot gain muscle w/o fat either. Its damn near impossible after you have passed your natural set points. It is akin to beating your head against a brick wall.


Posted by: Hammerlynn

Quote:
Originally posted by QueenofSquats
IT= to my goal of achieving the strength/endurance/body I am working so hard for.
healthy lifestyle. If I eat like normal people and go with moderation, I can't achieve the results in bodybuilding, or the body I am looking for.
Hi QoS! I read your journal frequently and today in a frustrated email to my mom I said the exact same thing! I try to eat a "normal healthy" diet but it always bites me in the rear! I always end up back to high prot/mod fat/low carb. It's truly the only thing that works for me! I cant get to where I want to be either by eating like everyone else!

I'm pretty far from my goals but have come a very long way!

TP said some great things above about finding IT! I will take that and apply it to myself too! Please just hang in there and do NOT give up


Posted by: Burner02

Quote:
Originally posted by Twin Peak
Um, can I ask what this IT is to which you keep referring? Whatever IT is, IT ain't working?

Maybe, just maybe you are pushing IT to hard. Maybe you are striving for unnecessary goals that are not healthy FOR YOU.

- giving up friends
- changing well thought out plans mere moments after the have been set
- VERY INTENSE
- GIVING UP

True, you are a very mercurial person. Go with IT. Why take IT to such extremes? Why not be GOOD most of the time, and enjoy yourself SOME of the time, then IT won't be so bad and binging won't be a word you use.

Every hear of a hapy medium. Find IT.

Set some realistic goals. Perfection is impossible and will not lead to happiness. Find happiness and what role health, nutrition, and bodybuilding play in IT and IT will work. I promise.
hey TP-
great post.....good commom sense there!

Hey QOS--
Hey hon- you seem to keep beating your head against a wall here. It seems you are not sticking with a plan long enough to see if it works? You didn't destroy amonth's worth of work in one day. If your body was craving something, it is telling you...please listen to it.
If you are craving breads or whatever, have a little and Imean a little a day or something to quench that craving? It is been said to have a little bit in moderation to avoid binging as you put it.

we are your friends here, but can only help you/befriend you as much as typing alows. Do you interact w/ any of your students?
Go out and find some people (new if necessary) to pursue some hobbies / interest outside of the gym?
Do'nt get so focused on this aspect...it will happen.
take care.
mike


Posted by: QueenofSquats

Thanks everyone, I have numberous hobbies, and do tons of stuff, but I do need to do this right.
I take full-responsibity of this goof-up day, as I don't follow a diet properly, thats the reason I got so hungry that I binged.

I don't want to cheat at all, as once I start having the food I like, I crave it more and want to eat more.

I have gained 8lbs in one day, body is full of water, I can't eat any food today just water, still very bloated and puffy. Feel heaviness while walking.

Its my fault, I should follow this diet properly, and I will, no matter, how many times I fall, I will get up and do it again, till I achieve my goals.

I will be back to high protein/mod fat/low carb diet once my system is settle, with regular carb-ups.


Posted by: QueenofSquats

ITS NOT ABOUT PERFECTION, ITS ABOUT BEING THE BEST YOU CAN BE


Posted by: Twin Peak

Quote:
Originally posted by QueenofSquats
ITS NOT ABOUT PERFECTION, ITS ABOUT BEING THE BEST YOU CAN BE
and happy whilest you are doing it.

Again, that is not a goal. Sorry Queen, its too abstract, you need to get concrete. You'll never get where you are going if you don't know where you want to be.

You can't strive to be at the end of the world as your single goal because you will never make it. You need to plot a course with many stops along the way. And getting there is relatively pointless, if it is a miserable trip.

Damn, I have never been so philosophical before.


Posted by: QueenofSquats

TP, you are saying enjoy the journey while getting to the goal, I enjoying training, but how can you enjoy the diets we are suppose to be on?? I see the diet as the way to eat inorder to have the physique/strength, I want. Ain't you doing the same?

I definitely don't enjoy eating 6 meals every 3 hrs, eating so much protein, not able to go out and dine out, not able to travel & try a new cuisine.

But I have to do all this, (I don't enjoy it), but I know at the end of it all it will give me satisfication.

I wish I can find a way, in which I can cheat and get away with it..but genetic, my body starts putting on fat, I can gain/lose so fast.

you said I will never make it...why do you say that?? I am trying, I am trying really hard.
What else should I do?? Ain't we all dieting to extremes here, and those of us who are not , are told to shape up and correct their diets.

My problem is not sticking to a diet, my problem is to find a diet which will not make me sick, either its stomach problems for days, if that doesn't happen than I start getting headaches, ligh headedness, if not that than extreme hunger or sometimes too stuffed.

So I am trying, I don't know, instead of complimenting me for trying and striving to achieve my goals, you seems to tell me that all I am doing is wrong? than what do you think is the way it should be done.
How are you enjoying reaching your goals? and finding happiness is eating protein shakes and chicken breast???



Posted by: QueenofSquats

Where I want to be is:
First of all find a way of eating which works for my body & lifestyle, I can enjoy food and get great results in bodybuilding,a diet which gives me good energy through out the day to train my clients from 7am, teach several classes during the day, clean my place, do grocery, train myself, run around several gyms to teavh more classes if their instructor is not avaiable, cook all the damn 6 meals

Once that is set, I want to work on improving my training to gain more mass, than cut, get a fitness photosession done and try to get into fitness modelling.

Be a role model for other people we are getting into training/fitness.

Compete in WNSO in Canada

Get my name and my fitness companies name out there.

Few of my goals. can't achieve them by eating muffins/lattes? and bingeing? or doing things in moderation, I have to push my ass and force myself to train as intense as I can, and eat clean, to get all this and than the end result will be alot of personal satisfication.
SO WHERE AM I GOING WRONG??//


Posted by: Yanick

QoS,

you are going through a hard time your life. Just as i am. There are many stresses out there and being a perfectionist (as you definitely are one) doesn't help.

The downside to wanting perfection is the fact that achieving perfection is impossible. Its trying to achieve and unachievable goal. You will never find a diet in which you will be happy 100% of the time on. It is human nature to desire what we can't have. We are telling you that you can't have carbs, so naturally you are craving carbs (there are also physiological reasons which we have discussed before, but i will leave them out).

You must understand that being perfect all the time is impossible. I know i'm being redundant but i feel as i need to get that point across.

If you cheat on your diet once in a while, who cares? Is the world going to end? No. Are you going to lose all of your students, muscles, clients? No. It is just one day.

I don't know where i heard it or read it but this quote stuck with me for a long time:

"It is not falling down that is important, it is how fast you can get back up."

Don't go torturing yourself over the fact that you cheated. Its done with now. You can't go back in time and stop it. Just get back on your diet asap.

Also, i have tried to tell you this a few times, yet you seem to disregard it. Your body will not know the difference between a cheerio or a sweet potato. It is all glucose/glycogen in the end. Use your carb-ups as psychological breaks from dieting. Don't eat sweet potatoes and brown rice. You can eat sushi and cereal, you will not ruin your physique. Just remember the guidelines that TCD, me and you have gone over for a proper re-feed. It works. But best of all, in my opinion, it gives you a break from dieting for 6 hours every 3rd or 4th day.

Take care, and remember we are here to support you.


Posted by: Twin Peak

Queen, I thought about writing a detailed response to the two recent posts. But I realized that I would just reiterating myself.

You have misunderstood nearly everything I wrote in the totality of my last 5 or 6 posts. You have lost the forest for the trees. You need to take a few deep breathes step back and look at the big picture. In that light reread what I and others have wrote.

There is a sense of panic in your writing, deep urgency, fear, and a great deal of misunderstanding. There is also a great deal of unchanneled passion. You need to marshal that passion, rather than be consumed by it. Ever see the movie with Robin Williams as the child who ages too fast? Remember Bill Cosby's line about the him being a bright shooting star? This is a lifelong process, to be successful at any level (whatever success may mean) you need to last. You cannot be that shooting star. You will burn out.

Please reread what I and others have written. After you "GET" 80% or more, than reask what you don't understand.

Let me leave you with a few points.

1) I LOVE this. Lifting, dieting, transforming my body, the whole shebang. I am much happier this way than not. Much. Have you ever read my journal? I think that my passion for this and my enjoyment, the totality of it, if not each and every day, is apparent.

2) I never doomed you to failure. I simply stated that you cannot achieve a goal that you do not identify. You still have not identified conrete goals. Being the best you can be is a wonderful statement for the army. It won't help you.

3) I am not criticizimg you in the absence of praise. You have many wonderful qualities, else, I would not be here -- it would be wasting my time, which is a precious commodity to me. That said, I will not tell you what you want to hear simply because you want to hear it. I am not in that business.

Again, reread what I and others have written. And TRY to understand.


Posted by: w8lifter

I had a response to QoS last night...but lost it when the board when on routine maintenance (GGGGRRRR) I'm not gonna rewrite the whole thing, but what I said was very close to what TP just said. I think you need to calm down, relax, re-read your entire journal and really try to hear what TP is saying to you...because you're not hearing him.

He is being very patient w/ you and like he said..wants to help you....that much is obvious.

Good luck QoS...please re-read your journal


Posted by: Twin Peak

Quote:
Originally posted by w8lifter
I had a response to QoS last night...but lost it when the board when on routine maintenance (GGGGRRRR) I'm not gonna rewrite the whole thing, but what I said was very close to what TP just said. I think you need to calm down, relax, re-read your entire journal and really try to hear what TP is saying to you...because you're not hearing him.

He is being very patient w/ you and like he said..wants to help you....that much is obvious.

Good luck QoS...please re-read your journal
Thanks w8. Glad to hear I am not writing in code.


Posted by: QueenofSquats

TP,
I am and will always be grateful for all your time and feedback. I re-read what you wrote. I know you are supporting me and helping me.

"conrete goals"/"unchanneled passion", I don't understand, how should I do this?

Reflecting on what you are saying is, the message I get is that I should stop aiming for perfection. Do my best, add balance to the diet.

I know your message is good, but as the explaniation was not clear and I was so frustrated, I didn't understand.

I didn't mean to offend anyone.

I Thank you again for all your time and help and I hope you will continue supporting me.



Posted by: QueenofSquats

I know everyone is supporting me, and I am extremely grateful for that. TP/Yan/W8 thank you.
I am back on my diet and not thinking of what happened. I still have to figure out how to set up realistic goals.

TP, I hope there is no misunderstanding between us.

Yan, Thank you so much, your post, makes alot of sense to me, I will try.


Posted by: Twin Peak

A concrete goal is one that is clear. One that you can articulate.

It is not "better health", "feeling good," "the best I can be", etc.

Concrete goals are:

Losing 10 pounds of fat
Gaining 10 pounds of muscle
Getting to 10% bodyfat
Competing in a specific bodybuilding show
Winning a specific bodybuilding show.
Etc.

Work backwards. What is your ultimate long term goal? If it is success in your fitness business, what does that mean? Define success. Then think about what it is you need to achieve (concretely) to achieve that success. Maybe my concrete example above are the credentials you need. Identify all the concrete goals then devise a specifc plan of attack. Create a roadmap. One that is palatable. You can't climb Mount Everest in a day, you need to plan out your way, think about what you will bring and plan accordingly, decide who will travel with you, etc.

Its a process. You need to enjoy the process or you will not make it. You need realistic goals. You don't have any and that is why you are frustrated.

In that light, reread my posts again.

There is no misunderstanding.


Posted by: QueenofSquats

TP, you are right.
I will reflect on this a day or two.
Thanks


Posted by: Burner02

hey you!
You have had some great feedbacks here, and I hope you take them to heart!
As far as eating out and traveling, you can do that, it is just being careful of what you eat...I love chicken fettucini...butt..I usaully fo with teh marinara sauce as I knowI won't have to 'pay' for it as dearly the next day or so in the gym.
I wish I could help with the detailed help on diet ans such, but TP is doing more than a great job..and I havr; that much knowledge...
So, I will just 'be in your corner' and hope and cheer you on!


Posted by: QueenofSquats

The Anabolic Diet
by Jeffrey P. Krabbe

I thought I would explain this particular version of the high fat diet because it is quite different from the atkins diet or any of the other diets
like it that I have seen. It is called the Anabolic Diet created by Dr. Mauro Dipasquale.

ATP is the source of all metabolic activity in the human body. In order to get the energy the body needs for muscle contraction, breathing,
brain cell function and virtually all other activities, ATP must be generated. People have gotten the idea that you must have glycogen and
glucose that comes from carbohydrates for the body to produce and replenish ATP and survive.

What people don't understand is that protein and fat have their own mechanism for providing energy to the body and replenishing ATP. It's a
misconception that you need carbs to function.

When carbs make up the bulk of your diet, you basically burn the glucose from the carbs as energy. Glucose enters the body, and insulin is
secreted by the pancreas to utilize it for immediate energy, or store it as glycogen in the liver and muscles. The glucose not stored as
glycogen is made into triglycerides (bodyfat). When needed for energy, the stored glycogen is converted back to glucose and used up directly
by a cell or transported through the bloodstream to other cells for conversion and use as energy.

When fat makes up the bulk of your diet, you don't have those large amounts of glycogen or glucose available for energy anymore. Most of
your energy will come from the breakdown of free fatty acids from your diet or from the fat stored on your body. Instead of burning the stored
glycogen or glucose for energy, the body burns free fatty acids or triglycerides (the storage form of the free fatty acids).

Basically, a diet high in fat activates the lipolytic (fat burning) enzymes in your body and decreases the activity of th lipogenic (fat producing)
enzymes. Dietary free fatty acids and triglycerides become the body's main energy source. The triglycerides are broken down to free fatty
acids and then ketones, a source that can be used for energy by body cells. The free fatty acids take the place of glucose, and the triglycerides
act like glycogen.

When carbs are the main form of energy to the body, the body produces insulin to process it and store it. This is all well and good but, as we
discussed above, one of the problems with insulin is that it activates the lipogenic (fat producing) enzymes on the body and decreases the
activity of the lipolytic (fat burning) enzymes. What this leads to is an increased storing of body fat and a decrease in the amount of stored fat
that will be burned.

The exact opposite occurs on the high fat diet. After undergoing the "metabolic shift" from being a carb-burning machine to a fat burner,
lipogenesis (the production and laying down of fat on the body) decreases, and lipolysis (the burning of both dietary and bodyfat for energy)
increases. You're burning fat as your primary fuel, and instead of using glycogen or breaking down precious protein, you'll burn off the fat
on your body for energy as needed.

This can have a big effect on overall bodyfat, and research has now begun to document this effect. In one study of ideal-weight human subjects,
it was found that high fat diets were accompanied by a very strong lipolytic (fat burning) effect. (ref 1)

Kather H, Wieland E, Scheurer A, et al. Influences of variation in total energy intake and dietary consumption on regulation of fat cell
lipolysis in ideal weight subjects. J Clin Invest 1987; 80(2):556-72.

In another study focusing on obese subjects, it was found that, when offered a high carb/relatively low fat diets or low carb/relatively high fat
diets, the subjects on the lower carb diet lost significantly more fat. (ref 2)

Rabast U, Kasper H, Schonborn J. Comparative studies in obese subjects fed carbohydrate-restricted and high carbohydrate diets. Nutr Metab
1978; 22(5): 269-77

It may sound crazy, but that's the way the body works. Once you've adapted to a high fat diet, fat does not beget fat. Despite what you have been
told, a high fat diet does not put fat on. It takes it off.

Studies with other animals have produced additional eye-popping results. One study of hamsters found that a high fat diet added weight while
decreasing lipogenesis (fat build up). The hamsters gained large amounts of weight, but this weight was more from an increase in lean body
mass than fat.(ref 3)

Sandretto AM, Tsai AC. Effects of fat intake on body composition and hepatic lipogenic enzyme activities of hamsters shortly after exercise
cessation. Amer J Clin Nutr 1988; 47(2): 1175-9.

In another study it was found that hamsters fed a high fat diet had lower lipogenic (fat producing) enzyme activity and less body fat content
than low-fat-fed hamsters under both sedentary and exercise conditions.(ref 4)

Tsai AC, Gong TW. Modulation of the exercise and retirement effects by dietary fat intake in hamsters. J Nutr 1987; 117(6): 1149-53

One important by-product of the "metabolic shift" that takes place when you move from a high carb diet to the high fat diet is that fat becomes
a protector of protein in the body. When you're utilizing carbs as your main source of energy, the body will take muscle protein break it down
and form glucose (gluconeogenesis) from it to burn for energy, once immediate stores are exhausted. This is where catabolic activity (muscle
breakdown) takes place. You'll be sitting there, happily working, and you're actually making your muscle shrink away as you do it. You're
basically burning muscle to fuel your workout.

You won't get nearly this amount of muscle breakdown on the high fat diet. Some muscle will be burned, but available fat will serve as an
alternative to muscle as an energy source to a large degree.

Anytime you're exercising and the body needs energy, it will break down what it needs, including muscle, to supply that energy. One of the
ways bodybuilders fight this is to sip glucose drinks during a workout. The body won't need to break down muscle as much for energy
because it has an outside source of energy constantly coming in. Fat works in the same way when you're on the high fat diet. It protects the
muscle by serving as an alternative, more available source of energy.

It must be remembered that, along with anabolism (the buildup of muscle tissue), the bodybuilder is also very concerned with catabolism (the
breakdown of this tissue). Research shows that the anabolic diet could well also be called the anti-catabolic diet. Along with enabling the
body's hormonal system to better burn fat and produce lean body mass, it also aids in decreasing the amount of muscle that could be lost
during a workout or over the course of a diet phase.

Research has shown that the ketone bodies burned for energy in the anabolic diet, D-beta-hydroxybuterate and acetoacetate, actually decrease
protein catabolism. (ref 1)

Giorski J. Muscle triglyceride metabolism during exercise. Cna J Phys Pharm 1992; 70(1):123-31.

A recent study with laboratory rats also showed that a combined treatment of insulin, testosterone and a high fat/high protein diet led to
decreased loss of muscle protein and growth caused by the catabolic hormone corticosterone. (ref 2)

Ohtsuka A, Hayashi K, Noda T, et al. Reduction of corticosterone-induced muscle proteolysis and growth retardation by a combined treatment
with insulin, testosterone and high protein-high fat diets in rats.

Another study showed higher protein gains and lower fat gains for rats on a high fat diet.(ref 3)

McCarger LJ, Baracos VE, and Clandinin MT. Influence of dietary carbohydrate-to-fat ratio on whole body nitrogen retention and body
composition in adult rats. J Nutr 1989: 119(9): 1240-5.

The implications for similarly decreased catabolism in humans through adopting the high fat diet are obvious.

Many people suspect that they'll experience a loss of energy on the anabolic diet because the body isn't getting glucose from carbs anymore
but, again this just isn't true. The free fatty acids, triglycerides and ketones your body burns provides more then enough energy to get
through a workout. Red meat is also high in creatine, which is one of the compounds that increases high energy phosphates in the blood and
the availability of ATP. There's no lack of energy.

Though the anabolic diet contains a carb loading component, it isn't of the duration necessary to return the body to a glucose burning
metabolism. Like insulin, carbohydrates are controlled and manipulated in the anabolic diet to maximize growth benefits and minimize their
drawbacks.

The great thing about the diet is that you can eat whatever you want, as long as it on the proper days. During the week (days 1-5) you can eat
lots of fat and protein and limit your carbs to 30 grams, but on the weekend or days 6 & 7 you can eat whatever you heart contents. The first
weekend I went absolutely nuts. I had pizza, Burger King, McDonalds, and all kinds of wonderful foods like that. But because you switch back
to the high fat diet in just 2 days, the fat that would have started laying down is now being used for energy. Is this a long term diet? Yes. As
with any "diet" you must make a corresponding lifestyle change, not a "diet" change. The additional studies have shown that if you decide to
end your high fat diet it should constitute no problems. You can go right back to your original way of eating, if it is low fat, great, if not, expect
the fat to start to return. This manual that I provided some of the info from is really a must if you decide to try the diet. I endorse it because I
use it and it works, but I don't work for the company, receive profits, or hold stock in the company. This diet was so revolutionary to me, I just
couldn't wait to share it with as many people as I know.

There are a lot more intricate details of the diet that you simply have to read for yourself. In fact without the manual you could be left in the
dark about alot of important info that will guarantee your success with the diet. Basically, do not try this without reading the manual first. It
is to important to read this manual. If you try it on you own I simply can not guarantee you will see the results that you should get. The manual
has scientific references, sample starter diets, cutting diets made special for contests or the like, a mass phase where you can increase you
ideal contest weight by 15% and still maintain around 8-10% bodyfat. All kinds of goodies you can try once you have purchased the manual.


Posted by: QueenofSquats

I have been reading alot reading anabolic diet.
When I lost 20 pounds and reduce to 8%bf on low calorie diet, I went down to
98lbs-8%bf-
32-231/2-30
thighs 17

Right now after all these experimenting with diets
106lbs-21%bf (increase in 8months)
just last week its showing an increase of bf 1% after my major carb binge.
32-241/2-32
thighs 20
have gained muscle, but fab on abs and thighs



My goals for the coming year is:

lose 6%bf (hopefully while retaining muscle mass & staying at the same weight or weigh more)

Follow the anabolic diet for atleast 1 month to see how it goes.(if I start feeling sick, gaining bf%, having no energy or losing muscle), look into another diet.
whats good about the anabolic diet is that it allows to be normal on the weekends, and you can socialize and for those two days not be in the low-carb land.

After losing bf% 21% to 14%, maintain it for six months, give myself a break (still train) but just maintain the diet and bf%.

These are my goals for now, I have to learn more about the anabolic diet as I can't find the book, although its written by a Canadian professor.


Posted by: QueenofSquats

I have cut down my protein as the % on this diet is 60%-70%Fat 30-35% Protein.
for now I am on 60%Fat 37%Protein & 3%Carbs,
cal 1600
thats 106g Fat 150g Protein & 12g Carbs
I don't know whether I am in ketosis or not, I was eating too much protein which I am sure was being used as glucose.
Now the fat is so high I hope my body uses it for fuel rather than protein and have a sparing effect.

On weekends I will be eating whatever I like

When I learn more about this diet, maybe I will make some changes.


Posted by: Fit Freak

QofS...I know this feedback my be a little late but here's my take:

IMO...you're being unrealistic with your diet...cutting so much out that eventually your body eventually begins to be unsatisfied no matter what because of the intense restriction. This is a physiological, psychological, and emotiona response....the cravings build and build until BANG....you binge! My suggestion....add a little moderation to your daily habbits, stop evaluating who you are based on what you "think" you look like in the mirror, stop comparing yourself to preofessionals (they have amazingly rare genetics and many use a lot of drugs to get there and maintain their condition...is that what you want?), and try to get some help from a professional regarding your all or nothing thinking. You need balance...try visiting an Indigo or Chapters and start by reading some self-help books....once you recognize your behavior you may be able to change or at least seek additional help. PLEASE DON'T TAKE THIS ADVICE OUT OF CONTEXT. I am writing this because I care about you and want you to achieve your goals. I have been in your shoes....only a short 2 years ago....and I got through it....so I know you can. You have tremendous dedication and heart so I know you too can work through it. Sometimes it just takes a little help.

Good luck and feel free to PM me or email me if you want to chat more! Merry Xmas...enjoy the holiday season!


Posted by: QueenofSquats

Hey FF,
Glad to hear from you. I know I have high standards and very unyeilding attitude towards my goals. I am adding balance by allowing myself to eat in moderation what I like on weekends (although I can go without it), but I am trying to see how I feel if I do it for a month.
the binge was not emtionally it was more a hunger response from my body.
Thanks for your concern, how are you? how are things? like to hear from you more often.
Cheers


Posted by: QueenofSquats

Hey FF,
Glad to hear from you. I know I have high standards and very unyeilding attitude towards my goals. I am adding balance by allowing myself to eat in moderation what I like on weekends (although I can go without it), but I am trying to see how I feel if I do it for a month.
the binge was not emtionally it was more a hunger response from my body.
Thanks for your concern, how are you? how are things? like to hear from you more often.
Cheers


Posted by: QueenofSquats

Dec 18:

have loads of strength and energy, haven't had carbs since last Tues, feel great, will load on weekend maybe.

Workout
Tri/Bicep: (superset)

Bicep standing dumbbell curls 12/20 12/25 10/30
Tricep Extensions 12/25 12/30 10/35
Bicep Concentration Curls 12/20 10/25 5/30
Tricep Dips 3 sets of own body weight
Bicep Barbell Curls 12/45 10/50 14/30
Tricep Pulldowns 10/100 10/90 12/80

six meals
C10
P145
F115


Posted by: QueenofSquats

HAPPY HOILDAYS EVERYONE....