Thread: Gymgirl130 Transformation

Originally Posted by Gymgirl130

Thanks xyz! I know I have increased the cals a little. I'm just scared to go to high on cals and carbs. It's tough finding the right amount I need but I think I am making progress. I already look and feel a lot better.

Nothing else matters.

Originally Posted by Gymgirl130

Omerta2010 & Katt, which pre-work outs do you two use? I need a good energy boost in the morning, I usually just drink coffee.

Beyond Nutrition at BuildingBrawn.com

I take a scoop and a half of the All-Out and then one of the Strike HD-8

If you contact Joe Franco, (he has a journal here) you can buy direct from him. It's his and Juggernaut (also in the journals) company.

I tried Jacked3D and White Flood before I found this stuff, and both had so much caffeine that I'd get major headaches. The All-Out gives me the rush but no jitters or headaches.

The Strike HD-8 is a fat burner, but closest thing I've found to the old ephedrine days and I've tried almost everything that isn't illegal.

And if all else fails my last resort is to buy a bottle of ABB's - Speed Stack and sip that through my workout.

Originally Posted by katt

Yeah, sometimes I find myself going back to the same "I'm eating too much" scenario when I'm cutting. LOL someday I'll really get it....

Make sure you let me know the trick because it isn't just you ladies who fall into the trap. I've always been a big guy, so am so jealous of everybody who get to "bulk"

1/31/2012

Diet- tried doing a mod carb day while keeping my fats high. Is this too high for fats?

Meal 1- 4egg whites, 4oz chicken, veggies, 1/2C oatmeal
Meal 2- 4oz chicken, 2 T pb w/celery sitcks
Meal 3- 4oz turkey burger, 2oz avocado, 1C spinach
Meal 4- 4oz chicken, 3oz sweet potato
Meal 5- 1 can of tuna
Meal 6- 4oz chicken, 12 almonds, 1C spinach
Totals- 1,438cals 52.4 fat, 71.1 carb, 175.7 pro

Work out: AM
Lower body (3 sets on all 15,20,30 reps)

BB squat feet close- 135, 115, 95
Straight Leg DL- 115, 95, 75
Leg Ext- 60, 50, 40
Lying Leg Curl- 55, 40 (feet far apart for 10 reps and close for 10 reps), 40 (feet far apart for 15 reps & close for 15 reps)
Hip Ext- 75, 62.5, 50
Abduction- 170, 150, 130
Adduction- 170, 150, 130
Seated Calf raises- 70lbs ( only 2 sets but toes pointed out, in and straight 15 slow rep and 10 fast rep)

PM: Cardio
Stair-master (the one you have to step up on) 45min

Originally Posted by omerta2010

Beyond Nutrition at BuildingBrawn.com

I take a scoop and a half of the All-Out and then one of the Strike HD-8

If you contact Joe Franco, (he has a journal here) you can buy direct from him. It's his and Juggernaut (also in the journals) company.

I tried Jacked3D and White Flood before I found this stuff, and both had so much caffeine that I'd get major headaches. The All-Out gives me the rush but no jitters or headaches.

The Strike HD-8 is a fat burner, but closest thing I've found to the old ephedrine days and I've tried almost everything that isn't illegal.

And if all else fails my last resort is to buy a bottle of ABB's - Speed Stack and sip that through my workout.

Thanks I will have to give them a try!

2/1/2012

Meal 1- 4egg whites, 4oz chicken, veggies, 1/3C oatmeal

Meal 2- 4 oz chicken, 1oz almonds
Meal 3- 4oz turkey slices, 1C spinach, veggies, 2oz avocado

Meal 4- 4oz chicken, 1/2 bell pepper

Meal 5- 4oz tilapia, 4 asparagus spears

Meal 6- 4oz chicken, 2 T pb w/celery sticks

Totals-1350cals 49.8fat, 54.8carbs, 171.9pro





Work out- Cardio/Abs

AM-Cardio- 10 min warm up, 20 min sprints (1 min sprint @ 10-11mph/1 min walk @ 4mph), 10 min @ 5% incline 4mph, 5 min cool down..45 total min

PM- Cardio 30 min elliptical
Abs
Leg raises on decline bench- 15/20/25reps
Cable crunch- 70lbsX15rep, 80X20,80X25
Torso machine- 50lbsX15rep, 50X20, 50X25 (each side)

I was way tired today I think I was the low carb. I don't know if I can handle another low carb day barley got through my 2nd cardio session.

2/2/2012

Diet

Meal 1- 4 egg whites, 4oz turkey slices, veggies, 1/2C oatmeal

Meal 2- 4oz chicken, 1oz almonds

Meal 3- 6oz chicken, 6oz sweet potato, veggies

Meal 4- 4oz chicken, 1/4C brown rice

Meal 5- 4oz tilapia, 4 asparagus spears, 1/2 T evoo

Meal 6- 1 can tuna (dry)

Totals-1498cals 42.6g fat, 95.3g carbs, 184.1g pro

Work out- Upper body/cardio

AM: Cardio HIIT on bike 45 min

PM: Upper body
reps on all 15,20,25

Flat bench-85lbs, 85lbs, 75lbs
DB flys on bench- 17.5, 17.5, 17.5
DB row- 30, 30, 30
Back ext. holding 25lb plate
DB shoulder press- 25, 22.5, 20
Front raises holding 25lb plate
Revers pec dec- 55, 55, 55
Incline DB curls- 15, 15, 15
Overhead tricep ext- 30, 30, 25

I was feeling good today after my work out so I decided to take a pic! A few tweaks here and there really helped. Thanks so much to everyone that is helping me especially sassy69, fit4life, islandgirl and v.

Nice guns girl!!! You got some size on them!

^^ yeah nice picture!

Originally Posted by IslandGirl

Nice guns girl!!! You got some size on them!

Originally Posted by katt

^^ yeah nice picture!

lol a work in progress!!

2/3/2012

Diet

Meal 1- 4egg whites, 4oz tilapia, veggies, 1/2C brown rice
Meal 2- 5oz chicken, 1T pb w/celery sticks
Meal 3- 5oz chicken, 4oz sweet potato, spinach
Meal 4- 6oz chicken, spinach, 1oz almonds
Meal 5- 1 can tuna dry
Meal 6- casein shake, 1T pb
totals- 1,470cals 41.6g fat, 77.7g carbs, 198.6g pro

Work out

Lower body/Abs
All Reps (15, 20, 25)

BB squat wide stance- 90lbs, 90lbs, 90lbs
Lunges on smith (weight doesn't include bar)- 70, 70, 70
Leg Press- 130, 130, 130
Leg Ext- 50, 50, 50
Seated leg curl- 60, 65, 65
Calves on smith machine (weight doesn't include bar)- 70lbsX3, toes pointed out 15reps slow 10reps fast, toes pointed straight 15reps slow 10reps fast
Machine Crunches- 3 sets of 15/20/25reps
side oblique- 3 sets of 15/20/25reps

Cardio- 30min on elliptical

Nice!

I have some idea to start but i am so much lazy,how to push myself,god help me!

2/4/2012

Diet

Meal 1- egg whites, veggies, 4oz turkey slices, 1/2C oatmeal
Meal 2- 1 can tuna, 12 almonds
Meal 3- 6oz chicken, 2oz avocado, large salad w/veggies
Meal 4- 5oz chicken, 5oz sweet potato
Meal 6- 8oz fish, veggies
Meal 7- 1 scoop casein, 1/2 T pb
Totals-1,588cals 42.1g fat, 82.2g carbs, 217.1g pro

Work out- 50 min cardio

2/5/2012

Diet

Meal 1- 4oz chicken, 4 egg whites, veggies, 5 oz sweetpotato
Meal 2- turkey burger, veggies
Meal 3- chicken salad, 1tsp evoo
Meal 4- 1 can tuna, 1oz almonds
Meal 5- chicken salad, 1tsp evoo
Meal 6- casein, 1T pb
Totals-1,414cals

53.5g fat

52.1g carbs

183.6g protein

Originally Posted by grootfac

I have some idea to start but i am so much lazy,how to push myself,god help me!

Just start!! its tough to get motivated but after a while you will see results and stick with it to keep getting even better results!

2/6/2012

Diet

Post Workout- 1 scoop whey
Meal 1- 3oz chicken, veggies, 4 egg whites, 1/2 C oatmeal
Meal 2- 4oz chicken, 3oz sweet potato
Meal 3- 5oz chicken, 4oz sweet potato
Meal 4- 1 can tuna
Meal 5- 4 oz fish, 4 asparagus spears
Meal 6- 1 scoop casein, 1T pb
totals- 1,464cals 32.0g fat, 92.9g carb, 202.3g pro

Work out: Upper body/Abs (reps are all 15,20,25)

AM:Cardio 20 min on elliptical

Incline DB press- 30, 30, 25
pec dec flys- 70, 60, 60
Smith shoulder press (weight doesn't include bar)- 50, 40, 40
Side laterals (each arm)- 10lbs 3X
Lat Pull downs- 70lbs 3X
Cable row- 65lbs 3X
Standing bicep e-z bar curl- 40, 30, 30
Tricep push downs- 35lbs 3x

Abs: Hanging leg raises (15,20,30reps)
Decline crunch holding 10lbs weight (15,20,30reps)
Side oblique on floor (15,20,30reps)

PM: Cardio 45min

2/7/2012

Diet- (high carbs)

post workout- 1 scoop whey
Meal 1- 4egg whites, 3oz chicken, 1/2C oatmeal
Meal 2- 1can tuna, veggies, 3/4 brown rice
Meal 3- 4oz chicken, 1/2 brown rice
Meal 4- 4oz chicken, 5oz sweet potato
Meal 5- 4oz fish, 4egg whites, veggies
totals-1,469cals 23.5g fat 130.2g carbs 187.1g pro

Work out- Lower body

Am:cardio 20 min on elliptical

all reps 15, 20, 25
BB squat feet close on smith (weight doesn't include bar)- 90lbs 3X
Straight leg DL- 85lbs 3X
Leg ext- 55lbs 3X
Lying leg curls- 50lbs 3X
Ab & Adduction- 150lbs 3X
seated calves- 70lbs toes pointed in (15 fast 10 slow), toes pointed straight (15 fast, 10 slow) 3X

PM: cardio intervals on bike 45min

Even though it was a high carb day I still felt really tired and exhausted. Tomorrow is a low carb we will see how that goes.

You'll probably feel better tomorrow when those carbs have a chance to 'soak in' LOL...

I like your diet right now... may have to steal that..... guess I should ask first, huh.

2/8/2012

Diet-(low carb day)

post work out- 1 scoop whey
meal 1- 4egg whites, 4oz turkey burger, 1/3C oats
meal 2- 1 can tuna, 15 almonds
meal 3- 4egg whites, 4oz fish, veggies
meal 4- 4oz turkey breast slices, 15 almonds
meal 5- 6 oz chicken, 1C spinach
meal 6- 1T pb
Totals-1,543cals, 57.6g fat, 44.1g carb, 207.6g pro

Work out- cardio/abs

Cardio- 45min interval on elliptical
Incline leg raises 15, 20, 25 reps
cable crunches- 70lbs 25 rep 3X
torso twist- 50lbs 25reps 2X each side

Originally Posted by katt

You'll probably feel better tomorrow when those carbs have a chance to 'soak in' LOL...

I like your diet right now... may have to steal that..... guess I should ask first, huh.

You are right I did feel better today! the diet is all yours

Last year I thought I was in shape, I was working out every day and dieting but cheating a little too much on the weekends. This year I have really dialed in my diet and have dropped all cheat meals and the results show. (The first pic is last year and the second is today)

2/9/2012

Diet

Meal 1- 4egg whites, 4oz chicken, veggies, 1/3C oatmeal
Meal 2- 4oz chicken, 12 almonds
Meal 3- 5oz chicken, 1C spinach, 2oz avocado, 12 almonds
Meal 4- 4 egg whites, 2T pb w/ celery sticks
Meal 5- 8oz fish, veggies
Meal 6- 4oz turkey burger, 4 egg whites
Totals- 1,464cals, 54.2g fat, 50.0g carbs, 193.7g pro

Took a rest day today. Plan to go hard for 3 days then rest 1, then repeat. Just recently came down with a cold and trying to get better.

Other than that my diet has been good. I have been keeping calories consistent at 1,500 and carb cycling, <50g for low days, 90g mod days, and 130g high days. Is 130g of carbs too high?

2/10/2012

Diet

post workout- 1 scoop whey
Meal 1- 4 egg whites, veggies, 4 oz turkey breast, 1/3C oatmeal
Meal 2- 4oz chicken, 5oz sweet potato, spinach
Meal 3- 4oz fish, 4 egg whites, veggies, 1/2C brown rice
Meal 4- 4oz chicken, 1T pb w/celery sticks
Meal 5- 4oz chicken, veggies
Meal 6- 1 can tuna
totals-1,521 cals, 35.0g fat, 94.7g carb, 202.0g pro

Work out
Upper body/Abs

All reps (15, 20, 25)

flat bench- 85, 85, 80
DB flys on bench- 17.5lbs 3X
DB rows- 30lbs 3X
Back ext- holding 25lb plate 3X
DB shoulder press- 25, 25, 22.5
front raises- 25lb plate 3X
reverse pec dec- 55lbs 3X
DB incline curls- 15lbs 3X
overhead tri ext- 30, 25, 25

Cardio: 45 min elliptical/treadmill

Still trying to get over this cold. Felt a lot better today that I took yesterday off.

2/11/2012

Diet-High carb day

totals-
1,579 cals, 27.6g fat, 125.9g carb, 204.7g pro

Wkout- Lower body/cardio

20 min cardio (did not do much cardio, will make it up on my rest day)

Smith machine deep squat (wt doesn't include bar)
70/15
70/20
70/25

Lunges one foot on bench holding 10lb DB
15/20/25 reps

Leg Press
130/15
130/20
130/25

Leg ext
50/15
50/20
50/25

Leg curls
65/15
65/20
65/25

calf raises on smith (wt doesn't include bar)
70/15 slow 10 fast reps 3X

2/13/2012

Diet- Low carb

Totals-
1467cals, 58.6g fat, 48.3g carbs, 183.7g pro

Work out- Cardio/abs

Cardio
20 min on Elliptical
40 min sprints/jog/walk/random hills on treadmill

Abs
Hanging Leg raises
15 straight, 10 sides 3X

Every Monday I weigh my self and I am up 4lbs from last Monday, at 135 now. I don't know if that's bad or good, I don't feel like I am getting fatter but who knows. I am really trying to sweat during my cardio sessions and trying to get rid of subcutaneous fat. I have been feeling bloated and I need my lower abs to flatten out. Hopefully it will come soon!

Yesterday was also a low carb/cardio day.

2/14/2012

Diet-Mod carb day

Totals- 1,495cals, 35.7g fat, 97.6g carb, 195.6g pro

Work out- Upper body/Abs/Cardio

Incline DB press
30/15
25/20
25/25

Pec dec flys
70/15
60/20
60/25

Machine shoulder press
30/15
30/20
30/25

Side lateral raises
10/15
10/20
10/25

Lat pull downs
70/15
70/20
70/25

cable rows
65/15
65/20
65/25

standing ez bar curls
40/15

DB curls
15/20
15/25

Tricep push downs
35/15
35/20
35/25

Decline crunches
10/15
10/15
10/15

Decline crunch twists
10/15
10/15
10/15

Cardio 45min elliptical

2/15/2012

Diet-high carb day

Totals 1459cals 22.9g fat, 128.2g carbs, 191.1g pro

Work out

Lower body/cardio

BB squat feet close on smith wt doesn't include bar
90/15
90/20
90/25

SLDL
95/15
95/20
95/25
*5lbs up from last week

Leg ext
60/15
60/20
60/25
*5lbs up from last week

Lying leg curl
55/15
55/20
55/25
*5lbs up from last week

Hip ext
75/15
75/20
75/25

Abduction
150/15
150/20
150/25

Adduction
150/15
150/20
150/25

seated calves
70/15fast 10slow reps with toes pointed in and straight 3X

Cardio
10 warm up elliptical
20 CD stair master level 12

Felt a great pump in my work out today! I can see my shoulders and arms coming in a bit firmer, still need to work on lower abs.