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Originally Posted by IainDaniel
Hey there lady. How's things?
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I haven't had much time to update on here. But anyway, I am excited to be back! 
I have a new goal for this year and have been on track with my diet program since Janurary 6'th.. I wasn't consistant with my training till last week.. that's why I'm here to stay consistant with my diet and training routine..
I know its working for me pretty well.. 5-6 Meals a day 
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Originally Posted by IainDaniel
Hey there lady. How's things?
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Originally Posted by katt
Hey Sara... Yeah those walking lunges kill me every time, no matter how often I do them.. I can barely sit down two days after
Don't worry about the diet comments,, everyone here is just trying to help you out, although it can be a bit brutal sometimes. |
I am hoping next week the walking lunges will not be killers again
.. I also can barley sit down 
:
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Originally Posted by sara
Diet: Had 5 meals today... Been getting hungrier and hungrier
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Originally Posted by Irons77
Nothing better than a chic with a tan!
Enjoy the cheat meal |
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Originally Posted by natural^
You can survive!
When the results come, you'll be proud that you stayed on course!\ |
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Originally Posted by katt
mmmm.. cheat meals... what are you planning? I have to have chocolate cake with mine..
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so far I had some ritz crackers and peanut butter
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Originally Posted by johnereb
Great start Sara!
Keep your motivation up and persevere through the hunger. The results with woo-hoo you big time! |
Thanx
with my last 2 sets ...
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Originally Posted by katt
Dang,, way to work the legs
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Originally Posted by sara
DIET: 6 Meals today... same old same old.
WEIGHTS: X3 Incline DB Press X3 Incline DB Flyes X3 Incline Press Machine X3 Pec Dec Flye Machine |
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Originally Posted by sara
I also can barley sit down
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Originally Posted by chiquita6683
Nice, nice!
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been out of it for so long |
Originally Posted by Burner02
SOMEONE NEEDS to give this girl a 'good-game'
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Originally Posted by katt
mmmmm cheese...... All I've had for the last six weeks have been fat-free cheese slices..
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Originally Posted by Burner02
how's the walking today?
I'm doing legs here. Gonna be doing the Frankenstein walk here this afternoon myself... |
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Originally Posted by sara
Bought some Pimento cheese, never tried it before. Can't wait to try it with some celery
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Originally Posted by sara
Bought some Pimento cheese, never tried it before. Can't wait to try it with some celery
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Originally Posted by katt
So, are you starting cardio in mid-May? Is that what the walking comment was about?
You just hitting the weights for now? |
I start my cardio mid may till November ..|
Originally Posted by chiquita6683
ah Pimento cheese is so good! Ritz crackers, but only when your craving salt, or not. Enjoy!!!
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Originally Posted by sara
That's some freaky lookin cat
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Originally Posted by Burner02
yeah, but funny!
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Originally Posted by nadirmg
Hi Sara - I read over your journal real quick.
Sounds like a plan. 10 more pounds to go, right? Sweet. When you start getting hungry but can't/shouldn't eat, do 20 push-ups as fast as you can and then drink a liter of water. |
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Originally Posted by IronAddict
Lookin good, Sara !
Keep up the great work. It look's as though you may exceed your goal. And that is always a good thing! |
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Originally Posted by sara
Thanks for stoppin by IronAddict
The more changes I see the harder I am working to get to my goal and of course exceed it |
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Originally Posted by IronAddict
Never thank me girl, you do all the work!
I know you'll meet your goals, you've got that fierce look to you. Just keep the motivation up, and the sky's the limit. |
after this workout today 
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Originally Posted by sara
DIET: ON
WEIGHTS: Quads X3 DB Squats X3 Leg Press X3 Leg Extensions X3 Horizontal Leg Press I literaly wanted to after this workout today |
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Originally Posted by Burner02
sweet! You woulda been like Stew! But he followed thru.
I've never hurled in the gym befoore...I've 'greyed out' and seen spots after squats before, but no yak. |
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Originally Posted by Burner02
you want to be dehydrated? Typo?
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Originally Posted by Burner02
thought so...but ya know...had to ask...
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Originally Posted by sara
You gotta excuse my english sometimes
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Originally Posted by Burner02
do tell....
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Originally Posted by Burner02
really? What's the 1st?
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Originally Posted by chiquita6683
Whats up Chica?
Keep at it! |
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Originally Posted by sara
Arabic, some spanish and Greek
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Originally Posted by IronAddict
That definitely has been the most interesting thing I've heard today!
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Originally Posted by Burner02
Nice. I still struggle with English some times, it seems.
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Originally Posted by sara
I can read and write it too
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Originally Posted by IronAddict
Sweet!
I was just taken by the beautiful combination of you. How's the training comming along? How's the motivation? |
till I got to the gym, did some Back and Hamstrings and now I am wide awake 
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Originally Posted by sara
I was sleepy all day till I got to the gym, did some Back and Hamstrings and now I am wide awake |
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Originally Posted by IronAddict
Hope you feel this way on fridays as well.
lol.....Having a good workout definately has its benefits, I tell ya. Hopefully you'll be able to wind down, and rest well, so you can do it all again tomorrow! |
then I am taking Friday and Saturday Off
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Originally Posted by Burner02
look at you go! You international hottie you!
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But... I have not been doing very well with my water intake 
with diet and training
I'm gonna stop now and try to get some I know all this water I am not used to is gonna keep me getting out of bed
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Originally Posted by sara
Tan: 15 Minutes
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Originally Posted by johnereb
I've had some serious kidney stone problems so I aim for 112 ounces of water per day. More when it's hot and on excercise days.
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Originally Posted by Burner02
well, you ARE an international hottie...you may be made a lil different...
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Originally Posted by sara
Besides flushing out kidneys and entire digestive system, hydrating my body, and brain; allowing the metabolism to function more effectively.
makes my skin tone nicer, drinking more water in the past have helped me with dropping water "water retention". |
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Originally Posted by chiquita6683
I've been trying to drink more water but I dont think I can make a gallon!
although I have done a gal 1/2 a long time ago, but ALL I did that day was pee |
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Originally Posted by Built
You need water, and of course you will flush water when you do this because excess water intake suppresses aldosterone, but outside peak week, a gallon a day is hardly necessary.
You must really love peeing! LOL! |
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Originally Posted by Built
Ah, you must live in a hot climate. I'm in Canada, it's only hot in August here.
Why the stress - everything okay? |
I just worry alot about everything and everyone that I care about .. and when I worry alot I end up stressing 
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Originally Posted by IronAddict
Glad you felt better today! Peaks and valleys, peaks and valleys.
Things will always get better, we just have to ride out those down times. |
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Originally Posted by sara
True
Hey! at least I stuck to my diet yesterday |
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Originally Posted by sara
Yes VERY HOT! in August it gets up to 110
Everything ok, thank you for asking I just worry alot about everything and everyone that I care about .. and when I worry alot I end up stressing |
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Originally Posted by sara
True
Hey! at least I stuck to my diet yesterday |
Good for you! I stick to a diet a week or 2 usually n give up
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Originally Posted by chiquita6683
I feelya on that 1!
Good for you! I stick to a diet a week or 2 usually n give up |
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Originally Posted by sara
One thing that really helps is setting a "goal"
When you set a goal you are much more likely to achieve it than not having a goal.. and the more specific your goal is the better .. Your goal might be a wedding, a reunion, certain dress size, etc.. you are much likely to stick to the the plan |
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Originally Posted by sara
One thing that really helps is setting a "goal"
When you set a goal you are much more likely to achieve it than not having a goal.. and the more specific your goal is the better .. Your goal might be a wedding, a reunion, certain dress size, etc.. you are much likely to stick to the the plan |
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Originally Posted by Burner02
hey katt- y'all ever gone sea kayaking with Orcas? Or a bigger boat?
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Originally Posted by Burner02
...her compelling need to take and post bikini pics...just sayin'...
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Not till November.. when I feel 98% comftorble with my body|
Originally Posted by katt
Our goals are trips we take to warmer parts.... lol... it's cold here up North, so we have to go every once in a while to get our dose of sun.. when you know you'll have to put on a bikini,,, that does wonders for the dieting
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Originally Posted by Built
How fast is your weight dropping, Sara? How far to go?
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Originally Posted by Burner02
really? why not? I think it would be fun. Elle mcPherson did it...
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Originally Posted by sara
Not till November.. when I feel 98% comftorble with my body |
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Originally Posted by Built
What do you weigh now, and how tall are you?
What average macros are you running? |
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Originally Posted by Burner02
...actually, this was for Maria...but you too are highly encouraged to participate!
oh...mah...gawd! Elle McPherson? one of the original and real super models? |
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Originally Posted by sara
At first I was losing 1 lb a week...
Ever since I started back hittin the weights .. March 6'th, 0 - 0.5 lb per week My goal to lose 9 lbs by May 8'th |
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Originally Posted by Built
What do you weigh now, and how tall are you?
What average macros are you running? |
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Originally Posted by sara
I gained weight so, Im at 144 .. im 5'3''
My short term goal to be down to 135 by may 8'th Long term goal: 115-120 .. where I used to be few years ago |
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Originally Posted by Built
Okay, so you're abouy 22% bodyfat, making you a nice juicy category II dieter. Your protein, set at 1.25g/lb lean mass because you lift, puts you at a dietary intake of about 240g daily. Add another 200 or so tag-along calories from veggies and the minimum caloric intake for you will be around 1200 a day. You are allowed to go higher, okay? 1200 set up like this is the lowest you could run without undue risk to your lean mass.
You will take one free meal a week - if you feel you must - and one 5-hour refeed a week. I'd set up the carbup day to have 240g protein, 60g of fat and between 300 and 600g of carbohydrate, depending on your desire, need, and comfort. This puts your refeed calories between about 2650 and about 3800 calories for that day. Drink a whey shake and eat a couple of pieces of fruit, and an hour later, perform a tension workout* before the refeed, and remain moderately active during the carbup to enhance reglycogenation. Load creatine during this time, it will also assist in reglycogenation, as will shots of ordinary vinegar. I alternate between vinegar and creatine every hour when I do my refeeds, but I'm category I and my refeeds are about 36 hours long. You will train twice a week, full body, low rep - my preference is to train every third day, as follows: PSMF workout 1 Push press 3 x 5-8 Chins 3 x 5-8 Squats 3 x 5-8 PSMF workout 2 Bench 3 x 5-8 Deads 3 x 5-8 T-bars 3 x 5-8 Optional: Moderate-intensity cardio, 30-45 minutes 4-7 times a week as required for appetite suppression. Optional: Intervals, if performed; 45-60 second range with rest periods equal or double (45-120 seconds) and do 4-5 repeats a maximum of twice per week. Optional: consume 5g glucose 10 minutes pre-workout, plus 15-30g glucose and 15g whey protein sipped during/after the workout to protect LBM. Supplements: 1g potassium 1g calcium 500mg magnesium 10g fish oil Multi 1g vitamin C For carbups: creatine (I load 20g during a carbup) (Note: salt your food normally) This jive with your interpretation? My tension workout:* Tension Workout Back to UD2.0 Sheet Movement Reps Rest Squats 8-12 75 Leg extensions 8-12 75 RDLs 8-12 75 SHELC 8-12 75 Arnies 8-12 75 Lat pulldowns 8-12 75 Rows 8-12 75 Incline bench 8-12 75 Bis 8-12 75 Tris 8-12 75 Do 2 sets of each, do 'em as pairs if desired. |
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Originally Posted by Built
Getting 9 lbs off by May 8th means a deficit of 900 calories a day - you'd have to drop down to 1000 calories a day to do this - WAY too low unless you're running a PSMF.
What calories and macros are you running on average right now? |
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Originally Posted by Built
How many grams of protein, carb and fat do you run? I see that you keep your carbs fairly low, too - sure feels a lot more comfortable than a high-carb plan for cutting, doesn't it?
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VERY low i would say 100 approx grams of protein , ~ 50-60 grams fat..|
Originally Posted by Built
100g is hardly low. Why would you think it was low?
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Originally Posted by sara
my macros now.. that's just an estimate: 50% protein , 35% Fat, 15% Carbs ..
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Originally Posted by sara
I am not very proud of the amount of protein I'm consuming..
VERY low i would say 100 approx grams of protein , ~ 50-60 grams fat..the carbs, I am not sure if i need to count the carbs coming from cottage cheese, peanut butter, tomatoes, atkins protein bar (3 carbs) -net But all I know it does feel good to be on a low carb while cutting.. mentally and phsyically.. and i have tons of energy! |
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Originally Posted by Built
Please ditch the atkins bars. Protein bars are glorified crap candy bars, and the "net carbs" thing is bullshit.
I'm going to ask you to fitday a day of your current eats - I need to see how the fatty acids break down and the fibre. |
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Originally Posted by Built
If you're getting in 1110 calories a day, with 400 calories coming from 100g protein and 540 calories coming from 60g of fat, you are getting 50% of your calories from fat and 35% from protein. MUCH better - I'm glad you clarified. You just typed too fast. I do this too. Now, can you start getting in more vegetables? Broccoli, cauliflower, brussels sprouts, romaine, spinach, kale... also no grain, that'll just shoot you in the foot, but a cup of raspberries are good for you. |
My left foot, toes been fractured before dont scare me JK
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Originally Posted by Built
Awesome. Let's make sure this KEEPS working for you.
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Could it be because i added the weight training back to my plan?
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Originally Posted by sara
Ok, had my last cheat day this past weekend .. no more saturday cheat meal for a while now.. gotta get off the last 9 lbs quickly before may 8'th..
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Originally Posted by Built
It actually might be too ambitious, but let's see where we can get you, k?
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Originally Posted by sara
Ok, had my last cheat day this past weekend .. no more saturday cheat meal for a while now.. gotta get off the last 9 lbs quickly before may 8'th..
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Originally Posted by katt
how long without a cheat meal?? The longest I've gone is two weeks and that seemed like eternity.
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Originally Posted by sara
DIET: ON
WEIGHTS: OFF |
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Originally Posted by Balin
That rather binary of you
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Originally Posted by Balin
That rather binary of you
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Originally Posted by sara
You missed my cardio
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Originally Posted by Built
No he didn't. Cardio wasn't listed as a state.
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Lat Pulldowns
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Originally Posted by sara
DIET: ON
WEIGHTS: OFF CARDIO:20 Minutes Treadmill incline |
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Originally Posted by Balin
That rather binary of you
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Originally Posted by Built
Well you know, there are only 10 types of people...
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Originally Posted by sara
You missed my cardio
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Originally Posted by Built
No he didn't. Cardio wasn't listed as a state.
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Originally Posted by sara
He doesnt do cardio?
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Originally Posted by sara
He doesnt do cardio?
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Originally Posted by sara
Cardio: 20 Minutes Treadmill ... I was scared that this was going to mess my pedicure
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I will make sure this will never happen again
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Originally Posted by Built
How you feeling - more and more back to your old self?
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Especially tonight!
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Originally Posted by Built
You'll feel better within a week, I'm sure of it.
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Originally Posted by Burner02
what she said!
Now get busy! Glad to see ya back, no let's ROLL! |
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Originally Posted by sara
I know my journal is BORING..I'll post my meals and training starting sunday .. too lazy and busy to post
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Originally Posted by Balin
Lol, its not as boring as mine, same meals day in day out
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Originally Posted by IronAddict
Glad to see you back in action Sara, but I should know you can't keep a good woman down!
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Originally Posted by Built
Get in some broccoli, okay girlfriend?
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Originally Posted by Built
God bless Jello.
Do the creamsickles come pre-made, or did you make your own? |
Ill finish the berries flavor and ill give the rest away
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Originally Posted by Built
No need. One a day won't kill you.
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Originally Posted by Built
Holy shit - have you seen a doctor?
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Originally Posted by Built
That does NOT sound at all right. Please go see your doctor and get a referral to a specialist.
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Originally Posted by Built
She's alive!
Nice to see you back. Did you have a nice time? |
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Originally Posted by Built
Nice. When do you "reboot" - tomorrow? What's the plan for this next few weeks?
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