The cut starts here: Natalie

Dr. Pain · 01-18-2003, 06:50 PM

Do you have one with a pout?

DP

w8lifter · 01-18-2003, 06:52 PM

If I find one can I have sugah? lmao

Dr. Pain · 01-18-2003, 06:58 PM

Quote:

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

NO!

DP

tigress · 01-19-2003, 05:40 AM

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.

Dr. Pain · 01-19-2003, 08:48 AM

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

tigress · 01-19-2003, 11:46 AM

[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.

tigress · 01-19-2003, 11:48 AM

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.

tigress · 01-19-2003, 12:17 PM

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.

tigress · 01-19-2003, 02:03 PM

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.

w8lifter · 01-19-2003, 04:05 PM

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!

tigress · 01-19-2003, 04:08 PM

some things never change

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

Dr. Pain · 01-19-2003, 04:50 PM

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

tigress · 01-19-2003, 04:55 PM

Thanks DP, I will think it over tonight.

Did you like my workout? It was painful!

tigress · 01-19-2003, 05:08 PM

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.

tigress · 01-19-2003, 05:10 PM

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

Dr. Pain · 01-19-2003, 05:16 PM

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

tigress · 01-19-2003, 05:34 PM

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.

Dr. Pain · 01-19-2003, 05:40 PM

K!....

I said I liked it!

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

DP

tigress · 01-20-2003, 02:49 AM

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.

tigress · 01-20-2003, 03:17 AM

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

tigress · 01-20-2003, 04:43 AM

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.

tigress · 01-20-2003, 05:48 AM

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.

Dr. Pain · 01-20-2003, 05:54 AM

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

Dr. Pain · 01-20-2003, 05:59 AM

P.S.

Your meals look very good

But don't get cocky!

DP

tigress · 01-20-2003, 06:18 AM

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!

Dr. Pain · 01-20-2003, 06:23 AM

Goals....NOT BARS

And no SODA!

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

DP

01-20-2003, 04:43 AM	#142
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	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. Last edited by tigress : 01-20-2003 at 05:50 AM.

01-18-2003, 06:41 PM	#121
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964

01-18-2003, 06:50 PM	#122
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	Do you have one with a pout? DP

01-18-2003, 06:52 PM	#123
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	If I find one can I have sugah? lmao

01-19-2003, 11:46 AM	#127
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	[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.

01-19-2003, 11:48 AM	#128
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	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.

01-19-2003, 12:17 PM	#129
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	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.

01-19-2003, 02:03 PM	#130
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	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.

01-19-2003, 04:05 PM	#131
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	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!

01-19-2003, 04:08 PM	#132
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	some things never change He did tell me today that my ass is shrinking. :unsure:

01-19-2003, 04:55 PM	#134
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	Thanks DP, I will think it over tonight. Did you like my workout? It was painful!

01-19-2003, 05:08 PM	#135
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	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.

01-19-2003, 05:10 PM	#136
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	d'uh. no 2 is not a question. i am going to think about bed soon.

01-19-2003, 05:16 PM	#137
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	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

01-19-2003, 05:40 PM	#139
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	K!.... I said I liked it! But w8's dog could do that........j/k DP

01-20-2003, 03:17 AM	#141
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	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

01-20-2003, 05:48 AM	#143
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	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.

01-20-2003, 05:54 AM	#144
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	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

01-20-2003, 05:59 AM	#145
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	P.S. Your meals look very good But don't get cocky! DP

01-20-2003, 06:23 AM	#147
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	Goals....NOT BARS And no SODA! May 10....will work......as long as you just run it, not race it! DP

01-20-2003, 06:33 AM	#148
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364