The cut starts here: Natalie

tigress · 01-09-2003, 06:43 AM

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.

Dr. Pain · 01-09-2003, 06:57 AM

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

tigress · 01-09-2003, 07:22 AM

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.

Dr. Pain · 01-09-2003, 07:26 AM

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

tigress · 01-10-2003, 05:26 AM

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?

w8lifter · 01-10-2003, 07:52 AM

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]

Twin Peak · 01-10-2003, 08:09 AM

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

tigress · 01-10-2003, 08:28 AM

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.

tigress · 01-11-2003, 06:32 AM

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

w8lifter · 01-11-2003, 06:54 AM

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.

w8lifter · 01-11-2003, 06:58 AM

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

Dr. Pain · 01-11-2003, 07:33 AM

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

Dr. Pain · 01-11-2003, 08:01 AM

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

tigress · 01-11-2003, 09:51 AM

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?

w8lifter · 01-11-2003, 12:29 PM

Thanks DP!

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

tigress · 01-11-2003, 02:35 PM

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.

w8lifter · 01-11-2003, 04:00 PM

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.

tigress · 01-11-2003, 04:12 PM

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!

w8lifter · 01-11-2003, 04:13 PM

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

Dr. Pain · 01-11-2003, 05:23 PM

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

tigress · 01-12-2003, 05:17 AM

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.

tigress · 01-12-2003, 05:28 AM

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

w8lifter · 01-12-2003, 06:42 AM

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

tigress · 01-12-2003, 07:55 AM

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!

w8lifter · 01-12-2003, 08:00 AM

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

01-09-2003, 06:43 AM	#1
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	The cut starts here: Natalie 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.

01-10-2003, 05:26 AM	#5
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	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? Last edited by tigress : 01-10-2003 at 11:05 AM.

01-10-2003, 08:09 AM	#7
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	Welcome. Or should I say welcome back! You look like you are in good hands.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

01-10-2003, 08:28 AM	#8
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	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. Last edited by tigress : 01-10-2003 at 11:08 AM.

01-11-2003, 06:32 AM	#9
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	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 Last edited by tigress : 01-12-2003 at 05:22 AM.

01-09-2003, 06:57 AM	#2
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	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

01-09-2003, 07:22 AM	#3
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	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.

01-09-2003, 07:26 AM	#4
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	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

01-10-2003, 07:52 AM	#6
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	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]

01-11-2003, 06:58 AM	#11
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Oh...and yes....add the oil to the whey....don't just drink the oil as your final meal

01-11-2003, 09:51 AM	#14
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	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?

01-11-2003, 12:29 PM	#15
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Thanks DP! Calories look better today, meals look alright...how much protein per scoop?

01-11-2003, 02:35 PM	#16
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	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.

01-11-2003, 04:00 PM	#17
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	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.

01-11-2003, 04:12 PM	#18
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	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!

01-11-2003, 04:13 PM	#19
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Neither did I....it was a hard habit to break

01-12-2003, 05:17 AM	#21
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	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.

01-12-2003, 05:28 AM	#22
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	Hmmmm, once I reach my goal, I will have to put "body by DP and W8"in my sig line.

01-12-2003, 07:55 AM	#24
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	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!