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The cut starts here: Natalie


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Posted by: tigress

YIKES!!! I have been neglecting my training and diet for more than 1 year now, and I just took my measurements. I have really slid backwards quite a bit. Time to knuckle down. I just returned from 2 weeks in Maui, followed by New years celebration, so my measurements may be a bit inflated due to water retention. I will take them again in a few weeks and add them to my stats thread.

A quick bit about me, I have been working 10 hour days since I became a partner in a telecom business. When I wasn't working I was thinking about work, and have gained about 20lbs here and there. The good news is that I have a lot of experience with dieting and training, but I am feeling pretty rusty right now.

The plan: to make time for my diet and exercise program in order to meet my goal.

My goal: to drop 20lbs in my set time frame and slow the belly jiggle down.

The short term time frame: 96 days-then 10 days off plan for a vacation in Jamaica. Then set new goals.

The attack: 1 hour at lunch of a combination cardio/strength training 5xweek. I have hired an assistant who works 3 hours a day between 11-2 to allow me to get the hell out of the office. Plus 3 evenings of 2 hour sessions of cadio/strengh/stretching per week. Calorie goal, 1900 per day with a split of 40/40/20 to start.


Posted by: Dr. Pain

If you're just getting back into it, and I don't want to interfere w/your goals/plans, but this is a perfect time to concentrate on more resistance and less cardio (saving that for later in your cut, as a tool)

Every pound of LBM you can add...and your body will be quite rexeptive at first....it's thinking "Hey, I better add some muscle and become stronger, or she is gonna kick my ass"...will speed your metabolism by 30-50 calories per day.

Losing 20 pounds is not the best goal, changing your body composition by 20 pounds irregardless of BW is better (you could lose 10 pounds of BF and gain 10 pounds of LBM, AND THE SCALE WOULD NEVER MOVE, except you'd be 2-4 sizes smaller, and look more toned)

Also, whille you mention that you know what you're doing, a 40/40/20 may not offer you optimal results.......please look at the nutritional threads and consider 50/20/30 or something in between.

Additionally....you may want to look at some of Leslie's older Journals (July-Oct)....you're of (were at 162) similar build...and we took her from beaucoup BF at 156, to a lower percentage at 138 and put her on stage for a second place in NPC Figure!


DP


Posted by: tigress

Thanks for the advice! Much appreciated, I will take it!

I plan on weights -30-45 min per week for each major group, legs(will take longer), chest, back, delts, bi, tris.

The rest of the time will be stretching, core strengthing(back and abs), slow easy cardio(walking), and the lunchtime workouts will be mostly spin classes and group cardio classes. (I am heavily invested in a road bike and need to work on my spinning so I am ready to ride when I get back from vacation in April). In March I will have to add running in as well, since I take an outdoor bootcamp class in the summer that consists of a lot of running.

I don't have a workout schedule made up, I like to train instinctively, I will keep in mind that adding muscle mass will help me attain my goals.

I will go check out Leslie's journals right now, and review her diet.


Posted by: Dr. Pain

I assume you mean per day, 4-5 times a week!

Some of Leslie's Journal is gone forever from a Pro Personal Training Forum, but she made a lot of double entries, as has Jodi and others.

Good Luck.....we'll critique your meal plan when you post it, yet give you all the room in the world to "Do your own thing"

DP


Posted by: tigress

Thanks Dr.P. Looks like I need some help already. Calories are too low for today.

Today's plan-
7am
myoplex low carb shake
tbsp flax oil

10am
3 w/w triscuits
1 pouch tuna

workout 11.30 to 1
40 min chest/back-see below

1.30pm
green salad with tuna, mayo, 1tsp italian dressing
amy's split pea soup

4pm- movie-lord of the rings-yay!
balance bar

8pm-
6oz chicken
garden salad and italian dressing

9.30-
scoop designer whey
tbsp flax oil

cal 1831
pro/carb/fat 39/20/41

Trained Chest/Back-
bench press 3x
seated fly machine 3x
seated chest press machine 3x

Lat pull down 3x
same varied grip 3x
row 3x

I didn't keep track of my weights today, but this logging will improve as I get the dust off my training.
I see that most ppl here are having some cream everyday. I assume this is to get some calories in while keeping carbs down.
Where does milk fit it? I have gotten in the habit of having a skim latte everyday, would you recommend I cut that?


Posted by: w8lifter

Originally posted by tigress
Thanks Dr.P. Looks like I need some help already. Calories are too low for today.

Yes...you're calories are too low. I'm going to suggest the changes below, which will help to bring your calories up. We are also concerned w/ insulin control, especially on a cut...which is why we use only slow burning carbs in combination w/ protein, fat and fibre...the lower and more steady the insulin release, the more you will stay in fat burning space.

Today's plan-
7am
myoplex low carb shake
tbsp flax oil

10am
3 w/w triscuits
1 pouch tuna

First, you need to lose the triscuits...crackers of any kind are a no-no. This meal would be much better if you added a tbsp of full fat mayo to the tuna (or flax if you like it) and a slow burning carb, such as a small apple or 1/2 cup brown rice. Everything works together (protein, fat, fibre) to help control any release of insulin you get from your carb source.

workout 11.30 to 1
45 min cardio
40 min chest/back

DP has already suggested less cardio...if you need to keep up your running and spinning, then I would suggest you use those as your cardio and ditch the walking or whatever else you plan on doing. Also, prioritize your workouts....make sure you're lifting before your doing any cardio...this will ensure you have enough energy to go balls-to-the-wall in your w8 workouts, and you will be closer to burning fat when you finally get to cardio, since your glycogen stores will be depleted.

1pm
subway tuna salad w/ranch dressing

Bread is also a no no on a cut...much better would be to have the tuna in a bowl or can and ditch the bread altogether...making sure you have some type of fat source, preferably 10-15 g of fat, in the meal. A good carb source here would be brown rice or 4 oz sweet potato

2.30pm
amy's split pea soup

You would be far better off dropping this meal and making your 4 pm a larger, better quality meal. Not only is it lacking in a protein and fat source, but it is too close to your other meals. We've had "discussions" in nutrition on whether it's better to eat 6 or 8 meals a day on a cut. We (DP & W8) are of the opinion that 6, evenly spaced (i.e. 3 hrs) is more ideal, while other say that 8 is better...the more you eat, the more your metabolism is increased....which is true, however, the more you eat the more insulin is released, delaying fat burning...especially if the meal is lacking in protein, fat, & fibre

4pm- movie-lord of the rings
balance bar

Again....bars will only delay your progress, especially a balance bar. I would suggest a full meal here: 3 eggs + 3 whites, steak & eggs, protein mixed w/ oats, chicken or turkey w/ sweet potato and butter....veggies would also go good here

8pm-
6oz chicken
garden salad

Good...but make sure there's a fat source...newmans dressing on your salad would be ideal

9.30-
scoop designer whey

Never take protein, especially whey, and especially in the last meal, on it's own...otherwise it is used for energy. In the final meal, we'd like to see either a full tbsp of flax seed oil, or 3 tbsp of heavy whipping cream. The cream, as you mentioned, is low carb (sugarfree) and can be used as a good fat source at the beginning of a cut. There is no place for milk on a cut...too much sugar. When cutting, we are more concerned w/ sugar...calorie level is of course important but if your sugar level is kept in check (and your insulin secretion) you'll find you can get away w/ more calories than you would otherwise...this of course means better muscle retention.

You need to work on slowly increasing your calories, replacing poor carb choices w/ slower burning quality carbs, and using fat and fibre (add veggies!) to your meals

cal 1634
pro/carb/fat
44/25/30

I will edit the workout later in the day to include weights/reps/sets.

I see that most ppl here are having some cream everyday. I assume this is to get some calories in while keeping carbs down.
Where does milk fit it? I have gotten in the habit of having a skim latte everyday, would you recommend I cut that? [/quote]


Posted by: Twin Peak

Welcome. Or should I say welcome back! You look like you are in good hands.


Posted by: tigress

W8- Thanks! Got it.

Lunch is a salad with tuna from subway, not a sub. Everything else you were saying is spot on. I will pick up some groceries tonight. I knew you were going to say that about the milk, but I needed to hear it from someone else. I did skip the latte today.

Will post tomorrow's diet in the am for further bashing.
----------
I skipped cardio today on both your suggestions to reduce my cardio. Why exactly should I do this? I feel a little panicked since I only have 95 days, and cardio always helped in the past.

W8, I was a bit confused by the last meal of the day, you do mean to add the oil to my whey correct? And not eat it alone as a meal? I modified my diet and post above somewhat (what I could do from work) and my cals are much better now.

TP, thanks for the welcome.


Posted by: tigress

Today's plan:
am "fun"cardio

9am -shake made with
1/3c oatmeal
2 scoops whey
1 tbsp flax

1.5 hour hard snowshowing

12pm
2 whole eggs, 4 whites
1 oz cheddar
1 apple

3pm
5 oz chicken breast
large amount of green salad
2 tbsp oil/vinegar

6pm
5 oz chicken
green salad
newmans dressing

9pm
shake made with
2 scoop whey
3 tbsp cream
4 sm frz strawberries

calories- 1922
p/c/f % 39/21/40 grams 191/100/85


Posted by: w8lifter

Quote:
Originally posted by tigress

----------
I skipped cardio today on both your suggestions to reduce my cardio. Why exactly should I do this? I feel a little panicked since I only have 95 days, and cardio always helped in the past.

W8, I was a bit confused by the last meal of the day, you do mean to add the oil to my whey correct? And not eat it alone as a meal? I modified my diet and post above somewhat (what I could do from work) and my cals are much better now.

TP, thanks for the welcome.
Closet Cardio

Nutrition Rules, Cardio Drools

Excerpts from the threads above:

Quote:
I keep telling people that traditional cardio first depletes your glycogen stores (precious glycogen for lifting), next catabolizies LBM (and every pound of LBM lost could have burned 30-50 more calories a day, potentially fat calories), and by the time that you finally get to the FFA's, the session is over! (exception being, cardio first thing in the morning)

I know three of the same women, they have done 1 to 1 and 1/2 hours of cardio a day for years! Same weight, same fat, no results from their W/O's!
Quote:
"Low-intensity aerobic activity does not necessarily lead to a greater expenditure of calories from fat. More importantly, the total caloric expenditure for a given period of time is much less when compared with high-intensity aerobic activity."
Quote:
In Summary:
Cardio is good for your health! But as practiced by most bodybuilders it is not necessarily best for fat loss or keeping your lean muscle mass. Forty-five minutes to an hour of low intensity cardio often will cause you to lose muscle. Yes, it’s true that during low intensity cardio more fat (not necessarily bodyfat but lipids in the blood and from the muscle as well) is burned as fuel than at higher intensity levels. However, we have found that it’s not just during, but also after cardio that fat may be burned. High intensity cardio seems to be better suited to the competitive bodybuilder than the more popular low intensity method.

Here’s why:
A favorable hormonal environment is created by high intensity cardio including a growth hormone response

High intensity cardio causes the “fat burning “ response to last for hours after completion of your cardio session
High intensity cardio takes less time and yields better results.
Okay...I'm running out of time, sorry....Please, everyone in this cut should read these two threads, and the links w/in the threads....I will be back later to explain what I've posted...unless DP gets to it first.


Posted by: w8lifter

Oh...and yes....add the oil to the whey....don't just drink the oil as your final meal


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Oh...and yes....add the oil to the whey....don't just drink the oil as your final meal
Crap....I've been doing it wrong all this time.....j/k I like to use heavy cream in meal 6.


DP


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Closet Cardio

Nutrition Rules, Cardio Drools

Excerpts from the threads above:







Okay...I'm running out of time, sorry....Please, everyone in this cut should read these two threads, and the links w/in the threads....I will be back later to explain what I've posted...unless DP gets to it first.
w8.....if a person reads this.....I don't think it requires explanation, good post! (and I'm gonna make this a thread in a minute)

However...I can see it being misintrepreted....and Cutters going crazy for HIIT.


Here is the deal Cutters: Cuts aren't one week or two (except mini's)...and the Body is going to fight us, every stpe of the way. Where we start from, where you have been for months or years....is HOMEOSTASIS to the body......THE BODY wants to be at that level of BF......

So....if you cut calories.....it (the body) adapts.........if you do cardio, the body acclimates, if you do too much of both, and the body lowers your metabolism to the new energy expenditure level(cardio)....and the new caloric level.....YOU'RE SCREWED, YOU HAVE NOWHERE TO GO! GET THIS, WE'RE SERIOUS!

With this in mind we take STEPS (Tweaks)

We use TOOLS (Meal Frequency, Carb-Ups, Macronutrient Types and Ratio's, Cardio...and a few "Secret Weapons")

Where is the best place to start?

Transitional Nutritional Program or a First Plan, ZERO CARDIO, unless you have been a Cardio Queen or King....becuz we can't take it all away and add enough Resistance Training to accommodate...so we allow 1 or 2, 20-30 minute sessions.

Now further consider your cut is 12-16 weeks, here is a general idea how it goes......it's a little different because we individualize for each persons needs:

Plan= Nutritional Program...We change when progress slows too much (not hungry is a good sign, or no body changes) Time periods will vary.

Weeks 0-3 Plan 1, NO CARDIO
Weeks 3-4 Plan 1, ONE either Traditional 20-25 minute, or one HIIT 15-20 minutes

Weeks 5-8 Plan 2 (Tweak)...One Traditional (T), 1 HIIT (H)
Week 8...some will go to 2 T and 1 H or vice versa
Weeks 9-12 Plan 3, 2 T, 2 H

This is as far as most will go...the hardcores will go to:

Plan 4 (the body now adjusting faster to changes).....and 1 a Days, 6 days a week...3 T and 3 H

OR SOME VARIATION OF THE ABOVE

DP


Posted by: tigress

I read the threads. Thanks again. I agree with you on the HIIT cardio. So much good info here! I got it....no cardio.

Today, my hr was elevated for 95 min in the woods(deep pristine powder), but I was just doing it for fun, not fat loss.

As instructed, I will do NO cardio in the gym, and l focus on lifting and building muscle in my training.

Neither of you commented on my diet for today, so I am guessing that it looks good?


Posted by: w8lifter

Thanks DP!

Calories look better today, meals look alright...how much protein per scoop?


Posted by: tigress

Hi W8. The protein is 17.5g each, 35g total for 2 scoops. What's the verdict on herbal teas, crystal light, diet coke? We ate at Swiss Chalet for 3pm meal, and I had chicken breast, green salad, and a diet coke.


Posted by: w8lifter

herbal teas are ok...green tea is great.

We've covered diet coke and crystal lite if you want to research...basically, diet coke is nasty for health...diluted crystal lite is ok (occasionally) at this point....both may have to be cut in later stages....I'd avoid diet coke as much as possible.

You may also want to search for "gum" if you're interested...other search words: aspartame, diet coke, insulin....mine or DP's name.


Posted by: tigress

Ok, I will use diet coke and crystal light sparingly. I figured as much. About the gum, OH NO! I don't want to know!


Posted by: w8lifter

Neither did I....it was a hard habit to break


Posted by: Dr. Pain

Quote:
Originally posted by tigress
Today's plan:
am "fun"cardio

9am -shake made with
1/3c oatmeal
2 scoops whey
1 tbsp flax

1 hour hard snowshowing

12pm
2 whole eggs, 4 whites
1 oz cheddar
1 apple

3pm
5 oz chicken breast
large amount of green salad
2 tbsp oil/vinegar

6pm
1 pouch tuna
1 tbsp regular mayo

9pm
shake made with
2 scoop whey
3 tbsp cream
4 sm frz strawberries

calories- 1954
p/c/f % 38/19/43
Much better.....

Would like to see the gram totals please for P C and F ...est 185 P 92 C 93 F

AND I DON"T SEE 93 C and would like to see 200 P (40 grams) in five meals, 210 P in 6 (35 grams)

And would add greens to the 6pm tuna

DP


Posted by: tigress

DP, I edited my day yesterday to reflect what I actually ate. Also, I added in the grams of p/c/f.

Today
7.30am
shake of oatmeal, protein, flax

train legs(my fav)

meal 2
tuna, mayo, apple

meal 3
lobster, mayo, cucumber

meal 4
chicken, salad, newmans dressing

meal 5
lobster, mayo, cucumber

meal 6
shake strawberry, cream, whey

cal 1987
p/c/f grams 209/90/88

Will fill leg training in later.


Posted by: tigress

Hmmmm, once I reach my goal, I will have to put "body by DP and W8"in my sig line.


Posted by: w8lifter

Quote:
Originally posted by tigress
Hmmmm, once I reach my goal, I will have to put "body by DP and W8"in my sig line.


I don't see 90 g of carbs in that last day's meals...you're not counting veggies are you?

I see about 30 from the oats, about 20 from the apple, 10 from the strawberries, and 10 from the protein powder....and that's still including the fibre


Posted by: tigress

My bad, I AM counting veggies. I didn't know that we were allowing for fiber. I may just have an extra apple in meal 2, which I am about to eat now. I mix it all together and it makes the tuna tasty. I can't believe you caught that!

Legs this morning:
W8, I warmed up with 100 squats! Sound familiar?

squats 5 sets 45/20
leg press 3 sets 90/12 (so it's light, my legs were shaking from the squats!)
single incline leg press 4 sets 50/8
deads 3 sets 135/8
seated calf raise 3 sets 45/12
standing calf 1 set 120/8

My weights were light, and I didn't pyramid them, or do any super or giant sets. They were still sore from last week's spin and body bar classes, so I didn't want to push too hard my first real leg workout. I had a great time though, and can't wait to improve next Sunday!


Posted by: w8lifter

Quote:
Originally posted by tigress
My bad, I AM counting veggies. I didn't know that we were allowing for fiber. I may just have an extra apple in meal 2, which I am about to eat now. I mix it all together and it makes the tuna tasty. I can't believe you caught that!

Legs this morning:
W8, I warmed up with 100 squats! Sound familiar?
LOL...good for you

Yes...we don't count dark green veggies or fibre. We would count things like strawberries, grapefruit, apples, spaghetti squash & eggplant though


Posted by: tigress

Today- 30 min core strengthening, at home on floor and ball. Various sets and reps of crunches, supermans, sit ups, back extensions, etc.

I have too many sore muscle groups to hit the gym today. Any other workout would be half assed.

6.30am
shake of oatmeal, whey, flax oil

9.30
lobster, mayo, cukes

12.30
tuna, mayo, apple

3.30
tuna, mayo, salad

6.30
strawberries, whey, cream

9pm
Old fashioned oats 1 cup
Peanut butter 1 tbsp
1 cup green beans
1 banana


I think that today is my carb up. Am I doing a carb up every 4 days? This is what I came up with on my own. Please don't tell me to add sweet potatoes or yams because I cannot stomach them.


Posted by: w8lifter

Okay...first off...it would help if you could give serving sizes in your meal plans.

Next...if you're getting 70 g of carbs a day, there's no need for a carb up. Generally speaking of course. Normally, when we do carb ups twice a week we keep the daily carbs to under 30g and coming from only protein/fat sources. i.e. peanut butter, protein powder etc.

If you intend to keep your carbs at 70g a day, and still think you need a carb up....try having it only once a week then...since you will not be totally depleted and need it twice a week. Brown rice could sub for SP, but what you have there is sufficient considering your daily carb intake.


Posted by: tigress

W8, The serving sizes will remain the same every day, that's why I didn't fill them in. I will enter today's food in my software when I get home, and post my total cals and grams. It will look similar to yesterday's totals.

I do plan on keeping carbs at 70g so I won't do a carb up, if I do, it will be once a week. Thanks!


Posted by: tigress

Jan 13th revised-

7am
shake made with
1/3c raw oatmeal
1tbsp flax
2 scoops whey

9.30am
5 oz lobster
1tbsp mayo
1c cukes

1am- meant to eat at 12.30 but was furniture shopping
1 pouch albacore tuna
1 tbsp mayo
2 small apples

4pm
5 oz chicken breast
1.5 cup lettuce/spinach greens
1tbsp newmans own dressing

core stabilization exercises

6.30pm this meal is small to balance numbers
2 eggs, 1 white
1/2 oz cheddar

9pm
shake made with
4 sm strawberries
2 scoops whey
3 tbsp cream

totals 1951 cal p/c/f 195/98/87.5


Posted by: tigress

Why am I sooo hungry? It feels like I am eating a lot, but as soon as I finish eating, I am looking for more.

I had some sf jello to get me to the next meal.


Posted by: Nike_Girl

You're doing great Tigress! Keep it up!
Btw, thanks for the kind words in my journal..

NG


Posted by: tigress

Thanks NG! You will get through it.


Posted by: tigress

Legs are sore, I am walking like an idiot. Training today is delts.

6.30
1/3 c oats
2 scoop whey
1 tbsp flax oil

9.30
1 pouch tuna
1 tbsp mayo
2 small cut up apples

12.30
1 pouch tuna
1 tbsp mayo
1.5 cup greens
1/2 tbsp italian dressing

4.30
5 oz chix
2 c greens
1 tbsp newmans

8.15
4 sm strawberries
2 scoop whey
3 tbsp cream


cals, 1761
p/c/f 159/86/83

I feel like crap. Have a cold or something. This workout was really hard to get through. And it's a bit frustrating that I am soooo weak. Guess it will take time for my strength to return.

Delts-
db press 12/12, 15/12, 15/10
db side raises 8/12, 8/12, 8/12
db rear incline flys 5/12 for 3
db front raises 12/12 for 3
smith upright row 12/20 for 3


Posted by: Dr. Pain

Quote:
Originally posted by tigress
Leah, I updated my journal and stats, if you get a chance would you take a look? I am not feeling well and couldn't eat as much as planned. Does it still look okay?
Well, you could have had my opinion, lol....but since you're 44% BI, ...err...GAY..........I guess I'll leave you for your woman friend

DP

P.S It looks OK, up your quantities a bit when you feel better........5 pounds in a week lost is a bit too fast!


Posted by: tigress

DP-LOL! I did want your opinion as well of course, and I know where to find you....in W8's journal! Since you are here, I was wondering if an attainable goal for me would be reaching a bf% of 15% in my 90 days? :unsure: I think it's possible, what do you think?

I know that 5lb loss is NOT accurate, the first day I weighed was on a shipping scale at work fully clothed. So realistically, I think we are looking at a loss of 2 lbs in 5 days, but I was eating/drinking pretty bad so I am guessing it was water, not fat/muscle.


Posted by: w8lifter

Quote:
Originally posted by Dr. Pain

DP

P.S It looks OK, up your quantities a bit when you feel better........5 pounds in a week lost is a bit too fast!

What he said, lol ...and I'll let him answer the bf question too


Posted by: Dr. Pain

Quote:
Originally posted by tigress
DP-LOL! I did want your opinion as well of course, and I know where to find you....in W8's journal! Since you are here, I was wondering if an attainable goal for me would be reaching a bf% of 15% in my 90 days? :unsure: I think it's possible, what do you think?

I know that 5lb loss is NOT accurate, the first day I weighed was on a shipping scale at work fully clothed. So realistically, I think we are looking at a loss of 2 lbs in 5 days, but I was eating/drinking pretty bad so I am guessing it was water, not fat/muscle.
I saw the BI number but not a 7 or 9 site calculation....if it can w8 til I get back...or if w8 can run it, I can answer that better. I think it's realistic to lose 25-33% of your existing BF in that amount of time, maybe more if you are "really good"...so if you were at 30%......22.5% to 20% would be reasonable!


DP


Posted by: Dr. Pain

OK...Nat....your immediate goal....and not in 90 days.....is to focus on this cut, and with the gr8 support everyone is giving each other here, we will accept no compromises. I stand on the above comment.............and we will try to give you some revised type of target or goal upon the next set of skinfolds in 4 weeks....We need to first see how your body co-operates with being good and consistant


DP


Posted by: tigress

We didn't actually figure out the percentace from the skin folds he did. I told him you guys wanted the numbers.

I am all about this cut. Very focused. Eventually my man is going to want us to go for pizza but I told him last night that I don't know when that will be. He's supportive(he should be, his bf% is about 4 or 5.) I may just tell him to go get one with someone else. Will you let me know when I can have a cheat meal? No rush.

The reason why there is a "countdown" is that I am going to a great resort in Jamaica in April and I wanted to be in better shape than I am now. When I am there, I will not be adhering to any plan, whatever I want, I will do, and that goes for everything I am only going for 8 nights, then I will be getting back on the plan.

So far Dr.P, I don't notice any difference except that my muscles are killing me! I love it though. Only masocists use the stairs instead of the elevator when their legs are screaming.


Posted by: tigress

91 days to bliss feeling somewhat better today.

Diet plan-
7am shake
1/3 oatmeal
2 sc whey
1tb flax

10am
5oz lobster
1 tb mayo
2 small apples

1pm
5 oz chix
1c greens w/ 1/2 tb newmans

4pm
5oz lobster
1 tb may
1c greens w/ 1/2 tb newmans

5pm
train tris and bis- and next time i do delts, lift more/do more exercises, because I can't even feel them today.

6.30
1tb natty pb-just to get something in me right away

7-7.30ish
shake, w/4 strawberries, 3tb cream, 2 sc whey

totals cal 1770
f 82
c 88
p170


Posted by: tigress

Will have to do a few eggs scrambled with the pb to get cals and pro up. I will fix it up at the end of the day.


Posted by: karategirl

Hey Tigress, Hope you feeling better? kg


Posted by: w8lifter

Quote:
Originally posted by tigress

Will you let me know when I can have a cheat meal? No rush.
Um...DP doesn't do cheat meals, lol...especially for someone as experienced as you

If you get one, consider yourself very lucky


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
Um...DP doesn't do cheat meals, lol...especially for someone as experienced as you

If you get one, consider yourself very lucky
What she said!

DP


Posted by: Dr. Pain

What's that quote from Mama's Boy w8?

DP


Posted by: w8lifter

Regarding what? I study Pain....not Mama's Boy, lol


Posted by: Dr. Pain

But it's one of your favorites........and it sounds like Pain...

Quote:
"ARE YOU ON A CUT? OR AREN't YOU? "
(You have studied well, Mini Pain)


DP


Posted by: w8lifter

Ok...that's what I thought it was, lol....that's just Pain to me


Posted by: Dr. Pain

Plain as Pain, LOL


(are we fucking up this journal? )

DP


Posted by: w8lifter

Sorry Nat


Posted by: IainDaniel

Tigeress,

Looking good! Keep up the good work, meals look good, and it is good that you note any changes you want to make for the next workout in your journal.

Hope all is well

IDF


Posted by: tigress

Quote:
Originally posted by Dr. Pain
Plain as Pain, LOL


(are we fucking up this journal? )

DP
No worries about fucking up the journal.

Iain and KG, welcome to my journal, thanks for stopping by.

DP, I am not exactly ASKING for a cheat day....just letting ya know that I MAY ask for one sometime in the future.


Posted by: Dr. Pain

K! Just letting you know...I may say NO!


DP


Posted by: tigress

but you will probably say NO


Posted by: tigress

omg....you beat me! i hadn't refreshed


Posted by: w8lifter

lmao! That was typical Pain!!!!


Posted by: tigress

I added two eggs scrambled, and here's the updated macros:
cal 1969
f 98
c 93
p 182

Also, times got juggled around a bit. 4pm meal got bumped to 5(long time no eat) and later meals got bumped also. Gotta go to the gym now.


Posted by: tigress

bis and tris

12set giant set
ss standing overhead ext 40/12, 50/12, 50/12
with rope bi curl 30/12, 40/12, 50/12
no rest into:
ss standing tri ext 40/12, 50/12, 60/12
with straight bar pulley bi 40/12, 40/12, 40/12

short rest-long enough to walk to a bench
ss tri dip on bench with bw only 12, 10, 8
with standing db bi curl 15/12, 15/8, 15/8

by this time my arms are shaking, not used to this sort of punishment, but spouse wasn't ready to go, so

ss
seated incline bi 15/10, 15/8, 15/8
with overhead seated tri ext 15/10, 30/6


And I was wrong about my delts. They are sore.


Posted by: tigress

Quote:
Originally posted by w8lifter
lmao! That was typical Pain!!!!
that's not good news.

btw, why did you give up pb?


Posted by: w8lifter

Quote:
Originally posted by tigress
that's not good news.

btw, why did you give up pb?

Because I didn't like it anymore. Besides, I'm addicted to something far better .....almond butter rocks

....nice W/O btw


Posted by: tigress

Quote:
Originally posted by w8lifter
Because I didn't like it anymore. Besides, I'm addicted to something far better .....almond butter rocks

....nice W/O btw
I may try to find some almond butter when I run outta pb.

Thanks about the workout, I went in without a plan, and it just felt good. Feels great to be lifting again, but I feel like a pansy lifting light weights.


Posted by: tigress

Ugh. What's up with my dreams? I dreamt that i was eating nacho chips with shredded chicken, jalepenos, cheese, and it was good. Since I haven't been suffering from cravings while awake, I am not sure where that came from.

Food looks the same as yesterday, with tuna replacing lobster. Training, well, I am waiting to see if my bis or tris will allow me to do either chest or back today. If not, then I will go anyway and do abs and calves and some stretching.


Posted by: tigress

Today's fuel-

meal 1
1/3c oats raw
1 tb flax
2 sc whey

meal 2
sm apple
tuna pouch
1 tb mayo

meal 3
5 oz chix breast
2 c greens
1tb newmans

meal 4
sm apple
tuna pouch
1 tb mayo

meal 5
1 tb natty pb
2 scrambled eggs

meal 6
1/2c strawberries
2 tb cream
2 sc whey


1847 cal
f 91g 44%
c77g 16%
p185g 40%

I need to weigh my apples, I think I have been recording more carbs than I am eating.


Posted by: nikegurl

look at you GO! you've got it going on. looks really good - your eating and your working out. awesome.


Posted by: tigress

Thanks NG, we were both thinking of food in the middle of the night, but I was only dreaming BTW, I like your avatar, and your sig.


Posted by: nikegurl

thanks - maybe my cookie raid starts as a dream and i sleepwalk lol. it is sort of weird though - i don't really think about should i eat them. i just do it. i'd never do that in the middle of the day. (excuses excuses.)

my signature is making me more mad at myself. no wonder i'm always "wanting" to get my body a certain way and never quite doing it. cookies. i've done it before and not cheated or slipped even the slightest for months but now i can't even go a week. really mad at myself....but i won't rant on in your journal.

(oops)


Posted by: tigress

DP, I am taking a multi with my last meal, and that's it. Should I add anything else? I have a fully stocked cupboard at home, glutamine, creatine, herbal and vitamin pills.

My tsh was low, so the doc put me on synthroid, that means that I will not be able to use any thermos during this cut. My last blood test put my tsh smack in the middle of the normal zone so that shouldn't hinder my progress. I take it in the am, and can't take anything else at that time.


Posted by: tigress

Get rid of those cookies. If they aren't there, you can't eat them.


Posted by: tigress

Training schedule for the next few days-
thurs- abs, decided to take it off, rest sore muscles
friday- chest
sat- back
su-legs
mon-abs, off
tues-delts
wed- tris and bis

My water consumption and sleep have been dead on since Friday.


Posted by: Dr. Pain

Quote:
Originally posted by tigress
DP, I am taking a multi with my last meal, and that's it. Should I add anything else? I have a fully stocked cupboard at home, glutamine, creatine, herbal and vitamin pills.

My tsh was low, so the doc put me on synthroid, that means that I will not be able to use any thermos during this cut. My last blood test put my tsh smack in the middle of the normal zone so that shouldn't hinder my progress. I take it in the am, and can't take anything else at that time.

When you run out of that vitamin.......you want to move taking it to the morning...the catch is that iron can impede the synthroid, so you may want to go "iron free"...and then if you drink 5-6 L a day.......a multi-mineral complex at meal 5 or 6 would be good, possibly with iron.

You and everyone else here don't need thermos, we can do it all w/nutrition!

DP


Posted by: tigress

Thanks DP!

I looked for a multimineral complex, and can't find any around here. I will check with W8 to see where she gets hers. I knew that about the iron and synthroid, which is why I just take it alone to be sure. I will see about finding something iron free when I am out. Then I will need something with iron for sure, because I don't eat mammals, which means no red meat.

Mon-fri I hit 6+ liters easily. Unfortunatley, sat and sun I usually fall short because I am running about and don't have access to a bathroom and water. I will work on that.


Posted by: tigress

DP, is there a rate at which I am supposed to be losing? I think I am just losing the bloat that I had from my Maui trip, because when I left for it in Dec I was 174, and that's what I am at right now. It's been 1 week, but I know that first bw I posted was off by at least 2-3 lbs.

Please, please, please, please don't make me eat more right now. It's all I can do to get this much food into me.


Posted by: Dr. Pain

Quote:
Originally posted by tigress
DP, is there a rate at which I am supposed to be losing? I think I am just losing the bloat that I had from my Maui trip, because when I left for it in Dec I was 174, and that's what I am at right now. It's been 1 week, but I know that first bw I posted was off by at least 2-3 lbs.

Please, please, please, please don't make me eat more right now. It's all I can do to get this much food into me.
IS'T NOT ABOUT BW!

You could lose a pound of BF and gain a pound of LBM......and the scale would say "NO CHANGE"....but that is a 2 POUND CHANGE!


Only measurements, skinfolds, your clothes and the mirror...can tell you how you are progressing

We use the scale to make sure we aren't dropping too fast, and scarificing LBM.

DP


Posted by: tigress

Quote:
Originally posted by Dr. Pain
Only measurements, skinfolds, your clothes and the mirror...can tell you how you are progressing
DP
Well, those things are telling me to work HARDER!!!

Just kidding, I wasn't expecting a big change after week 1.

Week 2, here we go!!
89 days to heaven

todays fuel- didn't prep last night, could be better.

meal 1
1/3c oats raw
1 tb flax
2 sc whey

meal 2
sm apple
tuna pouch
1 tb mayo

meal 3
2 oz chix breast-lost some protein here, needed to prep
2 c greens
1tb newmans

meal 4
sm apple
tuna pouch
1 tb mayo

meal 5
1 tb natty pb
3 eggs+ 2 whites- increased this meal to increase total pro

meal 6
1/2c strawberries
3 tb cream
2 sc whey

cal 1962
fat 102 46%
carb 93 19%
pro 174 35%



Today's training will be pecs.


Posted by: tigress

DP, can I please have a cheat meal tomorrow?


Posted by: tigress

I haven't slipped up all week.

the worst i had was 2 diet cokes on different days, and 1 bowl of sf jello w/cream.

please?


Posted by: Dr. Pain

Quote:
Originally posted by tigress
DP, can I please have a cheat meal tomorrow?

Well the way I see it you have 2 choices

1) Define cheat, and what you will or might be eating? Pledge that you will stop and stay in control in no less than 250 words...be convincing

2) Convince w8 to go W/O today...and that it had better be Kick ASS!

DP


Posted by: tigress

Quote:
Originally posted by Dr. Pain
Well the way I see it you have 2 choices

1) Define cheat, and what you will or might be eating? Pledge that you will stop and stay in control in no less than 250 words...be convincing

2) Convince w8 to go W/O today...and that it had better be Kick ASS!

DP
OMG! This is such a good idea! Making me write out how I will stay in control will help me do exactly that! Good idea! (will flattery help me get this cheat?)

define cheat: 1 meal where I eat what I want

what I will eat(probably): pizza, vegetarian with cheese, 1 glass wine, 1 martini, a dessert or whatever you think I can safely have without screwing up my cut.

how I will stay in control: eating my normal meals (maybe a bit smaller) the rest of the day will have my hunger under control, and I will tell my husband that he can use my journal to tattle if I get unruly.

You didn't seriously think that I would take the second option? There is no way I could convince that starving, 34% gay chick to workout hard simply so that someone other than her would end up getting a cheat meal?!?!?


Posted by: tigress

Today is the first day I have had when I was tempted to cheat. The chocolates and other crap around the office was looking attractive today.


Posted by: w8lifter

Quote:
Originally posted by tigress

You didn't seriously think that I would take the second option? There is no way I could convince that starving, 34% gay chick to workout hard simply so that someone other than her would end up getting a cheat meal?!?!?
Damn...I gotta start reading this journal before I read my own


Posted by: tigress

Quote:
Originally posted by w8lifter
Damn...I gotta start reading this journal before I read my own
HEY! You KNOW that I mean that in the nicest possible way! I was reading your journal, and you are starving right?


Posted by: w8lifter

Yeah I know...but I said yes to my kickass W/O w/o knowing that I was getting you pizza and sugah! That's not right


Posted by: tigress

i think it worked out well for me!


Posted by: Dr. Pain

ROTFLMFAO!

I don't approve.....BUTT....I will look sideways to just to hear your husband's report,
and avoid a Group mutiny binge!

Stick to your plan above ...and know........it won't help the way you think it will.....the pizza dough and dessert
will haunt you for a long time :guilt:


DP


Posted by: tigress

Thank you! I will see how i feel after the pizza, dessert may NOT be necessary, but then again, who knows when you will agree to another cheat?

Didya notice? I accomplished both 1 AND 2 on your list

Update on today-
replaced meal 5 (eggs and pb) with 6oz lobster and 1 tb mayo. It was YUMMY!

I just got home from working late/driving in snowstorm/groceries, so chest is not going to get done tonight. Which means tomorrow will have to be chest and back both. I have done them together before, but not at the intensity i am planning for tomorrow. Hope I have lots of energy after my sat am fun time and snowshoeing.

Also, tomorrow I am going snowshoeing for at least an hour.


Posted by: w8lifter

Quote:
Originally posted by tigress


Didya notice? I accomplished both 1 AND 2 on your list
Sorry to disappoint, but I forgot an exercise, lol.

Does that mean she doesn't get her cheat? .....can I have her cheat?


Posted by: Dr. Pain

Depends on what you did with the exercises you remember....I'd say your done for a week with 25 almonds...LOL....I noticed you didn't drop any this time

DP


Posted by: Jodi

Quote:
Originally posted by tigress
i think it worked out well for me!
LOL! Enjoy it while you can!


Posted by: tigress

Quote:
Originally posted by w8lifter
Sorry to disappoint, but I forgot an exercise, lol.

at least you went and trained when you didn't want to. Way to go! I wish I had. In hindsite, I should have gone at lunch dammit!

Does that mean she doesn't get her cheat? .....can I have her cheat?

Nice try! Don't worry, down the road I am sure you will be eating something that I can't! It's just timing



Posted by: tigress

Thanks Jodi.

Um, DP, is it insane for me to say that I notice a difference after 8 days? Cause there is a difference.


Posted by: Dr. Pain

Quote:
Originally posted by tigress
Thanks Jodi.

Um, DP, is it insane for me to say that I notice a difference after 8 days? Cause there is a difference.
Of course there is a difference!

But..did you say "Hindsight?" LOL

DP


Posted by: tigress

I suspect you are trying to remind me of something before my cheat!


Posted by: tigress

Ok, snowshoeing was 90 minutes, I am exhausted (i think my husband is trying to kill me!) I use dietpower software to log my stuff, and it says that I burned 1250 calories out there. It sure feels like that much.

I need to eat a few meals and rest up before I hit the gym.

I saw W8 say somewhere that everything you eat while drinking is stored as fat?! So now I am thinking, will have my martini on an empty stomach before we go, then just have water with my pizza and dessert. Nixed the wine altogether. I am seeing some results now and don't want to slide back too far with this cheat.

Todays food-
meal 1
1/3c oats raw
1 tb flax
2 sc whey

meal 2
sm apple
5 oz lobster
1 tb mayo

meal 3
sm apple
5 oz lobster
1 tb mayo

after training
1 teaspoon pb

meal 4
cheat meal
2.5oz vodka martini
1 glass wine
3 pc pizza
blizzard (damn w8)


cal 2778
fat 105g 34%
carb 250 36%
pro 159 23%
alcohol 8%


Posted by: Dr. Pain

Fucking Kit Kat??? I agreed to dessert....like Cheesecake or something

Your gonna hate yourself........:guilttripnumber177:


DP


Posted by: tigress

DP- You know what? I KNEW you were going to say something about me whimping out to a kitkat for dessert! lol

I decided on that cause at least I know how much junk i am eating, when you get dessert at a restaurant, you never know what the food values are! I didn't figure I needed an 800 cal dessert.

You are probably right about the guilt, look how I am making my meal less damaging on my own. I am sure I will regret it soon when the cravings are outta control.


Posted by: w8lifter

Don't worry nat.....he always bitches about the cheat that you have....no matter what! I asked for ice cream once, and he said yes....so I went to dairy queen and got a blizzard and then got in shit .....now he's giving you shit for not eating enough sugah

The man's never happy

I think I'm going to ask for a cheat meal...he gave you yours so easily


Posted by: tigress

I'll be checking your journal to see what he says L. Now go drink some water and leave that trident ALONE!

PB, added to my food, not included in above- 1 teaspoon of pb post workout just so that my body gets something to eat, it's still almost 2 hours to pizza time. Does that make up for no cheesecake?

What happens when you train and you are exhausted? You get more exhausted, come home, feed the cat, and spill 10 pounds (no shit) of cat kibble all over the kitchen. And JB wasn't here to help me clean it up. Not fun.

Training-

db chest press 20/12, 25/8, 25/6, 25/8
incline press cybex 50/6, 50/4, 50/8, 50/5
pulley flys 30/8, 3 drop sets 30-15/12
db flys on ball 6/12, 10/12, 10/12

lat pulldown 50/12 x 3
back rowing 50/6-8 x 3
t bar row 45/6, 25/8
single db row 25/8 x3

machines used for back were all new that you load plates, and I couldn't do as much weight on them as on the machines with weight stacks.

I guess the w/o was good, but not as intense as I had hoped. My biggest problem in the gym is not resting between sets(I get bored) therefore I cannot lift as much as when I rest. Must start wearing a watch, and planning my rests.


Posted by: tigress

Fuck L, did you have to mention a blizzard? I haven't had one of those in ages.......I think I may trade in my kit kat for one of those, but I could prob eat 2.5 kitkats for the cals in one of those blizzards.


Posted by: w8lifter

LMAO...sorry ...I hate it when people mention yummies in my journal too


Posted by: Dr. Pain

Tag Team Gay Girls.....to much fucking Estrogen!

Bring it.......NO MORE CHEATS!

DP


Posted by: w8lifter

We're only half gay


Posted by: Dr. Pain

Together then, that makes you a WHOLE GAY!


DP


Posted by: w8lifter




Posted by: tigress

Quote:
Originally posted by Dr. Pain
Together then, that makes you a WHOLE GAY!


DP
That's fine with me! Just so long as I am not a WHOLE GAY on my own!

L, I had the blizzard. Witch!


Posted by: tigress

DONE CHEATING! hope i can eat meal 5. Yikes.


Posted by: Jodi

Quote:
I had the blizzard
OH, do tell what kind? There the ones for DQ where you get soft serve ice cream and they put candy in it right?


Posted by: w8lifter

Shhhh!....don't say "candy" ....that sounds bad

I usually have oreo cookies in mine

Damn....I should've taken that cheat....I'm so craving sugar.


Posted by: Dr. Pain

There is something VERY wrong here!


DP


Posted by: tigress

*w8, don't read further*

Jodi, blizzard had smarties and skor in it. It was a small size but I think I am done eating for the night.


Posted by: w8lifter

Aw fuck....can I have one? you said I could have pizza?


Posted by: Jodi

Quote:
Originally posted by tigress
*w8, don't read further*

Jodi, blizzard had smarties and skor in it. It was a small size but I think I am done eating for the night.
*drooling* Oh, yummy! I remember those, I use to get PB Cups in mine! YUMMY!


Posted by: w8lifter

OMG!!!! *lalalalalalalalalalala*


Posted by: tigress

new food total!

Todays food-
meal 1
1/3c oats raw
1 tb flax
2 sc whey

meal 2
sm apple
5 oz lobster
1 tb mayo

meal 3
sm apple
5 oz lobster
1 tb mayo

after training
1 teaspoon pb

meal 4
cheat meal
2.5oz vodka martini
1 glass wine
3 pc pizza
blizzard (damn w8)


cal 2778
fat 105g 34%
carb 250 36%
pro 159 23%
alcohol 8%


Posted by: w8lifter

I want pizza and ice cream


....and chocolate!


Posted by: tigress

Leah, I am sooo sorry I ever started this cheat meal thing. Hang in there girl! DP will give you the word when it's your time.

Besides, it wasn't that good.


Posted by: tigress

Night people. I am still exhausted.


Posted by: w8lifter

Quote:
Originally posted by tigress


Besides, it wasn't that good.

Bullshit ....but thanks for trying ....don't believe it for a second, lol.

GNT


Posted by: Dr. Pain

Yeah, sugar after it jacks your insulin....lowers your blood sugar and makes you go to sleep....


...also causes NIGHTMARES!

DP


Posted by: w8lifter

Quote:
Originally posted by Dr. Pain
Yeah, sugar after it jacks your insulin....lowers your blood sugar and makes you go to sleep....


...also causes NIGHTMARES!

DP

Uh huh....so what's your point?....can I have some or what?


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
I want pizza and ice cream


....and chocolate!
Get a food magazine, cut out some pitures, start a collage....and then you'll "Have Some"


CUT THIS SHIT OUT! NATALIE, LOOK WHAT YOU'VE DONE TO POOR UNDER FED, SKINNY LITTLE w8.....


Posted by: w8lifter




Posted by: Dr. Pain

Do you have one with a pout?


DP


Posted by: w8lifter

If I find one can I have sugah? lmao


Posted by: Dr. Pain

Quote:
Originally posted by w8lifter
If I find one can I have sugah? lmao

NO!


NO!


NO!



NO!




NO!


DP


Posted by: tigress

Quote:
Originally posted by Dr. Pain
CUT THIS SHIT OUT! NATALIE, LOOK WHAT YOU'VE DONE TO POOR UNDER FED, SKINNY LITTLE w8.....
Did I not just say I was sorry? Plus, you coulda, and in HINDsight shoulda, shut me down on this! I was flat out expecting you to say no! BUT, I am glad you didn't.

It's a new week, and forewith, there will be no more cheating talk in my journal.

Actually, to get serious for a minute, am I staying with the same plan as last week, or am I cutting my carbs back now? DP, can you please give me a quick breakdown of what I should be eating such as, p200, c50, f90, or whatever? Still no cardio, I remember till week 4. I miss cardio.


Posted by: Dr. Pain

Quote:
Originally posted by Dr. Pain
w8.....if a person reads this.....I don't think it requires explanation, good post! (and I'm gonna make this a thread in a minute)

However...I can see it being misintrepreted....and Cutters going crazy for HIIT.


Here is the deal Cutters: Cuts aren't one week or two (except mini's)...and the Body is going to fight us, every stpe of the way. Where we start from, where you have been for months or years....is HOMEOSTASIS to the body......THE BODY wants to be at that level of BF......

So....if you cut calories.....it (the body) adapts.........if you do cardio, the body acclimates, if you do too much of both, and the body lowers your metabolism to the new energy expenditure level(cardio)....and the new caloric level.....YOU'RE SCREWED, YOU HAVE NOWHERE TO GO! GET THIS, WE'RE SERIOUS!

With this in mind we take STEPS (Tweaks)

We use TOOLS (Meal Frequency, Carb-Ups, Macronutrient Types and Ratio's, Cardio...and a few "Secret Weapons")

Where is the best place to start?

Transitional Nutritional Program or a First Plan, ZERO CARDIO, unless you have been a Cardio Queen or King....becuz we can't take it all away and add enough Resistance Training to accommodate...so we allow 1 or 2, 20-30 minute sessions.

Now further consider your cut is 12-16 weeks, here is a general idea how it goes......it's a little different because we individualize for each persons needs:

Plan= Nutritional Program...We change when progress slows too much (not hungry is a good sign, or no body changes) Time periods will vary.

Weeks 0-3 Plan 1, NO CARDIO
Weeks 3-4 Plan 1, ONE either Traditional 20-25 minute, or one HIIT 15-20 minutes

Weeks 5-8 Plan 2 (Tweak)...One Traditional (T), 1 HIIT (H)
Week 8...some will go to 2 T and 1 H or vice versa
Weeks 9-12 Plan 3, 2 T, 2 H

This is as far as most will go...the hardcores will go to:

Plan 4 (the body now adjusting faster to changes).....and 1 a Days, 6 days a week...3 T and 3 H

OR SOME VARIATION OF THE ABOVE

DP
Seems to me that you have been doing cardio! ....so we are not going to touch that as long as you're enjoying winter sports

Your meals run 5-6 and calories 1900-2000...somehow you snuck a carb-up in there, although we don't normally carb at your level of carb intake.....so

We'd like to see......


if five meals

200 P 90 C 90 F 1970 calories

if 6 meals

210 P 80 C 90 F 1970 calories


Till hunger stops, you acclimate, you shit a Blizzard, whatever...about 10 more days


DP


Posted by: tigress

[quote]Originally posted by Dr. Pain
Seems to me that you have been doing cardio! ....so we are not going to touch that as long as you're enjoying winter sports

True, snowshoeing IS cardio. Sorry. It's only once a week though. If I don't have a winter sport i get SAD and I mean the disorder, not the mood.


We'd like to see......
if 6 meals
210 P 80 C 90 F 1970 calories

Then this will be my goal for meal planning.





Posted by: tigress

DP-I have ammended my goal. I just got back from a bb/fitness/figure seminar, and I think I want to try fitness soon. I got the name of a gymnastics coach, and some contacts around here to use as resources, but I know that we can't get my bf% down low enough to compete in 11 weeks. But I want to try to get it as low as possible in those 11 weeks. That's still the food plan I should follow right?

W8, love the avatar change.


Posted by: tigress

Todays food-

meal 1
1/3c oats raw
1 tb flax
2 sc whey

meal 2
green salad w/turkey c/c and ranch dressing, 1 pc cheese subway
black coffee
2 oz chix graciously given to me by bb at seminar
figured this meal beat the emergency labrada bar I had with me-gave that away to friend

meal 3
sm apple-2.5oz
5 oz lobster
1 tb mayo

meal 4 after training
1 teaspoon pb
3 eggs, 4 egg whites
bit of cuke

meal 5
sm apple-2.5oz
5 oz lobster
1 tb mayo

meal 6
2 sc whey
3 tb cream
1/2 c strawberries

cal 1987
fat 95
carb 72
pro 207

Legs-going to do them now.


Posted by: tigress

Right, after doing chest and back together yesterday, entire ribcabe hurts. So, no dl's or squats for me today. But still managed to entirely fatigue legs.

marathon leg press-
90/12, 90/12, 180/12, 270/12, 270/12, 90/8-4 drop to single leg
single leg sets, 90/4, 90/8, 90/6
did calf raises on machine after EVERY leg press set, 12 each, on lighter weights did single calf raises, 12 each

*confession, after the first 270lb leg press I thought I was going to pass out.*

leg extension- single leg drop sets 50/8 to 40/4 repeated 4 times

lying leg curl-drop sets, 50/6 to 40/6 repeated 3 times

standing calf raise 195/12, drop 270/6-195/6 repeated 2x

then my husband came over and started doing 470lbs standing calf raise, and i had to do 4 of them just to show him i could do it too. shoulders are NOT looking pretty right now.


Posted by: w8lifter

then my husband came over and started doing 470lbs standing calf raise, and i had to do 4 of them just to show him i could do it too.

lmao!


Posted by: tigress

some things never change

He did tell me today that my ass is shrinking. :unsure:


Posted by: Dr. Pain

Quote:
Originally posted by tigress
DP-I have ammended my goal. I just got back from a bb/fitness/figure seminar, and I think I want to try fitness soon. I got the name of a gymnastics coach, and some contacts around here to use as resources, but I know that we can't get my bf% down low enough to compete in 11 weeks. But I want to try to get it as low as possible in those 11 weeks. That's still the food plan I should follow right?

W8, love the avatar change.
In all honesty...if we speed your cut (add cardio, reduce intake).......you will lose LBM....maybe even as high as a 50/50 ratio with BF.

What we can do, is tweak you more often, maybe at 3 weeks and then 2 week intervals......but trust me when I say that it will not be worth the possible rebound.....

From your stats....it would be better to have this dream on the horizon, it can be a reality...just give yourself adequate time.

You decide


DP


Posted by: tigress

Thanks DP, I will think it over tonight.

Did you like my workout? It was painful!


Posted by: tigress

DP, some questions.

1) when you say rebound, what do you mean? the week i am off training and dieting in jamaica i will lose a lot of ground?

2) i am thinking that it may be worth the risk depending on the answer to no 1. It will make gymnastics training a lot easier. A LOT!!! I have some experience there so I know.


Posted by: tigress

d'uh. no 2 is not a question. i am going to think about bed soon.


Posted by: Dr. Pain

Originally posted by tigress
DP, some questions.

1) when you say rebound, what do you mean? the week i am off training and dieting in jamaica i will lose a lot of ground?


A more rapid cut, means more rapid fat gain after, usually, not always!

2) i am thinking that it may be worth the risk depending on the answer to no 1. It will make gymnastics training a lot easier. A LOT!!! I have some experience there so I know. [/quote]

I liked your Warm-up....err..W/O....but Painfull is capitalized...when you "Feel It"


DP


Posted by: tigress

Quote:
Originally posted by Dr. Pain
Originally posted by tigress
I liked your Warm-up....err..W/O....but Painfull is capitalized...when you "Feel It"


DP
OMG! I am just getting back! Cut me some slack, these are good w8's for ppl who have done jack and neglected themselves for an eternity.


Posted by: Dr. Pain

K!.... I said I liked it!


But w8's dog could do that........j/k


DP


Posted by: tigress

Quote:
Originally posted by Dr. Pain
In all honesty...if we speed your cut (add cardio, reduce intake).......you will lose LBM....maybe even as high as a 50/50 ratio with BF.

You decide

DP
I'll do it your way. w8 talked me into it. I don't want to lose 50/50, next year I will prob regret that. I will wait for the 4 week updated stats and see how it's going then. Thanks.

*also, didn't want you to grumble at me for the entire time.


Posted by: tigress

Off day today. rest. Will do abs and stretch for 30 min.

meal 1
1/3c oats raw
1 tb flax
2 sc whey

meal 2
sm apple-2.5oz
tuna pouch
1 tb mayo

meal 3
5oz chix
green salad
newmans dressing

meal 4
sm apple-2.5oz
tuna pouch
1 tb mayo

meal 5
3 eggs, 4 whites
.5 tb pb
1 c cukes

meal 6
2 sc whey
3 tb cream
1/2 c strawberries

cal 2022
fat 99.9
carb 75.5
pro 208


Posted by: tigress

Just received my letter in the mail for the 5km run I did last year. I raised about 10% of the total funds! Anyhow, this year's run is on my b-day, and I hope to be able to run it. Once I begin cardio, it will all be running.

Or, I could just walk. Depends on how much cardio I am allowed to do between now and then.


Posted by: tigress

hey DP....I guess Detour bars are not on my program? I had to order some, just to see what the hype is all about. They aren't here yet though.


Posted by: Dr. Pain

Me Grumble.......HA!

I hope your husband likes them!

As for running........5K is only 20-30 minutes.....and if you don't care about your time.....you could easily "do that", but NOT TRAIN FOR IT.....on 2-3 cardio sessions a week......Says in your Profile 12/31 is your B-day.....so I don't see any problems.


DP


Posted by: Dr. Pain

P.S.


Your meals look very good But don't get cocky!

DP


Posted by: tigress

Quote:
Originally posted by Dr. Pain
As for running........5K is only 20-30 minutes.....and if you don't care about your time.....you could easily "do that", but NOT TRAIN FOR IT.....on 2-3 cardio sessions a week......Says in your Profile 12/31 is your B-day.....so I don't see any problems.


DP
Actually, it's may 10, and that's less than 4 months away. so that might be a problem? my cardio is deconditioning as i type this... sorry, i will quit whining now! temporarily.

confessions on my meals- had 1 diet pepsi last night.
had 1 black coffee after breakfast. where are my detour bars dammit!


Posted by: Dr. Pain

Goals....NOT BARS

And no SODA!

May 10....will work......as long as you just run it, not race it!


DP


Posted by: tigress

Quote:
Originally posted by Dr. Pain
Goals....NOT BARS
GOTCHA!

And no SODA!
gotcha

May 10....will work......as long as you just run it, not race it!
k out:

DP



Posted by: tigress

I got a new scale tonight, and it says 182? Whatever, more importantly, I am not looking any better. I was a few days ago, maybe it was the diet soda. Just sniffing chocolates won't do anything will it? I didn't actually EAT any.


Posted by: w8lifter

I betcha it could, lol.

Ya don't weigh yourself at night silly.


Posted by: Dr. Pain

Quote:
Originally posted by tigress
I got a new scale tonight, and it says 182? Whatever, more importantly, I am not looking any better. I was a few days ago, maybe it was the diet soda. Just sniffing chocolates won't do anything will it? I didn't actually EAT any.
Believe it or no, smell can....also just the sweet tase hitting your lips as in diet soda....


Yanick has a post here about cephalic insulin response (although he disagrees it exists)

Quote:
Originally posted by w8lifter
Diet Sodas Can Cause Weight Gain!

by F. Batmanghelidj, M.D.

(Excerpt from his book "Your Body's Many Cries for Water", GHS, Inc.)


My observation has been that diet sodas (artificially sweetened soft drinks), even though containing no appreciable number of calories, are possibly the cause of more weight gain in people who drink them to control their weight. There are countless examples of persons who drink diet sodas and, instead of losing weight, they begin to gain it. Maybe you are one of them. The following is the result of my research into this enigma.

In America in 1850, about 13 ounces of soda were consumed per person per year. In the late 1980s, more than 500 twelve-ounce cans of sodas were consumed per person per year. The 1994 annual report of the beverage industry shows that per-capita consumption of sodas is 49.1 gallons per year. Of this amount, 28.2 percent of consumption is diet soda.

A survey at the campus of Pennsylvania State University has shown that some students drank 14 cans of soda a day. One girl had consumed 37 Cokes in two days. Many admitted they could not live without these soft drinks. If deprived, these persons would develop withdrawal symptoms, very much like those addicted to other drugs. Research has proven that caffeine is addictive. The media, to placate a beverage industry that spends vast sums of money for advertising its products, have come up with a less expressive word to announce the news. They call it "caffeine dependency."

Make no mistake about it, caffeine, one of the main components of most sodas, is a drug. It has addictive properties because of its direct action on the brain. It also acts on the kidneys and causes increased urine production. Caffeine has diuretic properties, and is physiologically a dehydrating agent. This characteristic is the main reason a person is inclined to drink so many cans of soda every day and never be satisfied.

When consumption of sodas is encouraged by society, it is assumed these manufactured beverages can supply the fluid needs of the body. It is assumed that just because these beverages contain water, the body will be adequately served. This assumption is wrong. Because of the caffeine's diuretic effect, the water does not stay in the body long enough.

At the same time, many persons confuse their feeling of thirst as hunger. Thinking they have consumed enough "water" that is in the soda, they assume they are hungry and begin to eat more than their body's need for food. Thus, dehydration caused by caffeine-containing sodas, in due time, will cause a gradual gain in weight from overeating as a direct result of confusion of thirst and hunger sensations.

But switching to caffeine-free diet sodas may not be the solution. Caffeine is not the only harmful ingredient in these products that may lead to weight gain. In the early 1980s, a new product was introduced into the beverage industry--an artificial sweetener other than saccharin. It is called aspartame, otherwise known as Nutrasweet(TM). Aspartame is 180 times as sweet as sugar without any calorie output. It is now in common use because the Food and Drug Administration (FDA) has deemed it safe to use in place of sugar. In a very short period of time, it has been incorporated in over 5000 product recipes.

In the intestinal tract, aspartame converts to two highly excitatory neurotransmitter amino acids: aspartate and phenylalanine, as well as methyl alcohol/formaldehyde-wood alcohol. It is claimed the liver renders methyl alcohol non-toxic. I personally think this is a false claim made to brush aside voiced objections for commercialization of a manufactured "food" that has a known toxic byproduct.

Another problem with artificial sweeteners is a reflex that occurs when the brain reacts to sweet taste. The jargon used is "cephalic phase response". When sweet taste stimulates the tongue, the brain programs the liver to prepare for acceptance of new energy--sugar--from outside. If it is indeed sugar that stimulates the response, the effect on the liver will be the proper regulation of that sugar which has entered the body. However, if sweet taste is not followed by real nutrient availability, an urge to eat will be the outcome. It is the liver that produces the signals and the urge to eat. The more sweet taste that stimulates the taste buds without the accompanying calories, the more there is an urge to eat--overeat.

The effect of cephalic phase response to sweet taste has been clearly shown in animal models with the use of saccharin. Using aspartame, several scientists have shown a similar urge to overeat in humans. Blundel and Hill have shown that non-nutritive sweeteners (aspartame in solution) will enhance appetite and increase short-term food intake. They report: "After ingestion of aspartame, the volunteers were left with a residual hunger compared with what they reported after glucose. This residual hunger is functional, it leads to increased food consumption."

Another group of researchers, Tardoff and Friedman, have shown that this urge to eat more food after artificial sweeteners can last up to 90 minutes. They showed that even when blood levels for insulin achieved normal levels (a high reading of insulin is believed to be the cause of hunger), test animals consumed more food than the control batch. What this means is that the "brain" retains for a long time the urge to eat when the taste buds for sugar are stimulated without sugar having entered the system.

The use of artificial sweeteners for their false stimulation of "nerve terminals" that register the entry of "energy" supplies into the body have more severe repercussions than simply causing increase in weight. These chemicals constantly swing the body physiology in the direction dictated by the nerve system they stimulate. Their use without a thorough understanding of their long-term effects in the body, just because they also pleasantly stimulate the taste buds, is shortsighted. My understanding of the micro-physiology within cells causes me concern when I think of the routine use of these artificial sweeteners. I worry about the outcome of the long-term effect of the direct stimulation of the nerve/glandular systems in the brain with these chemical sweeteners.

Research has shown that receptors for aspartate are abundantly present on some nerve systems associated with the reproductive organs and breasts. A constant stimulation of breast glands without the other factors associated with pregnancy may well be implicated in the rise in the rate of breast cancer in women. The hormone, prolactin, may play a major role in this direction. One of the less explored complications of aspartame may be its effect as a possible facilitator in cancer formation in the brain. Fed to rats, aspartame has been implicated in brain tumor formation in experimental animals.

It is primitive and simplistic thinking that one could easily lace water with all sorts of pleasure-enhancing chemicals and substitute these fluids for the natural and clean water that the human body needs. Some of these chemicals, caffeine, aspartame, saccharin and alcohol, through their constant lopsided effect on the brain, unidirectionally --single mindedly -- program the body chemistry with results contrary to the natural design of the body.

One should remember that caffeine is similarly an addictive drug, the use of which has become "legal." Children, in particular, become vulnerable to the addictive properties of these caffeine-containing beverages. Stimulating the body at the early stages of life of a child with pleasure-enhancing chemicals in beverages, may in some cases program the senses to seek more addictive drugs later in life.

Thus, the long-term and constant over-consumption of sodas in general, and diet sodas in particular, should be assumed to be responsible for some of the more serious health problems of our society. Distorting the physical appearance of the body (excess fat storage) is only the first indication of a problem.



Posted by: tigress

Thanks for the info DP. I have only had 3 diet cokes since we started this cut, but they are cut now too. Also, i had a black coffee yesterday, which I don't usually drink. I may not have any more of that for a while.

Still feeling a bit demoralized.

Today's training-delts will try to do them at lunch today if i have time. I have more energy during the day than at night.

Food-exactly the same as yesterday.

meal 1
1/3c oats raw
1 tb flax
2 sc whey

meal 2
sm apple-2.5oz
tuna pouch
1 tb mayo

meal 3
5oz chix
green salad
newmans dressing

meal 4
sm apple-2.5oz
tuna pouch
1 tb mayo

meal 5
3 eggs, 4 whites
.5 tb pb
1 c cukes

meal 6
2 sc whey
3 tb cream
1/2 c strawberries

cal 2022
fat 99.9
carb 75.5
pro 208

I woke up with a serverely sore hamstring. It feels pulled actually. I have a heat patch on it now, and as soon as the day spas open I will try to get in to see a massage therapist today.


Posted by: tigress

I got in for a massage....60 min mostly on hams. It was great! This has got to be part of my routine from now on.


Posted by: tigress

Oh yea, and I have decided to rest today instead of train. Upper body is still sore from sat. Not sure how productive it would be to train today.


Posted by: tigress

Last wed i was 177, this wed i am 180?! Maybe lower my cals to 10 per lb bw? DP advise please.

Slept 10 hours last night....maybe it was the massage? I have a full ROM in my hams now so that was an hour well spent yesterday.

Just got back from training, and I as I was driving up, guess what? The mailman was here with my box of detour bars. I had 1, I just had to try them. Fire away. OMG, it was soooo goood.

I don't have my final numbers now that I had the detour bar...will post them tonight.


Delt training-

machine press#1 -10/15, 20/12 30/8 x2
machine press#2- 40/12, 50/8
rear incline fly 5/12, 10/10, 10/10
seated front raise 15/8 x2, 15/10
ss upright row 40/12, 50/10, 40/12
with side raise 10/12, 10/10 x2 (tired)

Again, I need to rest between sets more. That's why I can't lift heavier.


Posted by: Dr. Pain

Advise???

1) It's not about BW
2) NO CHEATS
3) NO BARS

4) Consistency


DP


Posted by: tigress

Quote:
Originally posted by Dr. Pain
Advise???

1) It's not about BW
2) NO CHEATS
3) NO BARS

4) Consistency


DP
LOL! Aren't cheats/bars the same thing, why do they get separate billing? It's not about BW, that should be your sig.

Ok, will keep keeping on.


Posted by: Dr. Pain




DP


Posted by: tigress

meal 1
myoplex lite
1/2 scoop whey
1 tb cream

meal 2
detour bar GOOD!!!!

meal 3
5oz chicken
green salad w/newmans

meal 4
5oz haddock
1c cuke
1tb flax oil

meal 5
2 eggs, 3 whites
1 c cukes

meal 6
2 sc whey
3 tb cream
1/2c strawberries

cal 1826
carb 66
fat 80
pro 207



Posted by: Dr. Pain

MYOCRAP LITE is a NO! NO!

(and a complete waste....they lowered the P substantially, and only cut a few nasty sugary carbs (don't let the label fool you))

and "That" bar

DP


Posted by: tigress

No worries DP. I enjoyed my regular breakfast more than today anyhow. I have a few left over from a while ago, and just felt like something different today. Won't happen again.


Posted by: tigress

Trained tris/bis this morning.

giant set no rests
ss pulley single tri pulldown 10/12, 12.5/12, 15/12
w pulley single bi curl 10/12, 10/12, 10/12
ss tri push