Thread: Gymgirl130 Transformation

Thurs 1-26-12 (low carb day)

Meal 1: 6 egg whites, 1oz turkey sausage and veggies

Meal 2: 3oz chicken and 1oz almonds

Meal 3: 4oz chicken large salad

Meal 4: 4 oz chicken 1C leafy greens and veggies

Meal 5: 5 oz chicken 6 asparagus spears and mushrooms

Macros: 829 cals.. 26.5 fat.. 27.2 carbs.. 124.8 protein

Good to see that you've started a journal. They are motivational and help you keep yourself on track.

welcome.

Hi there! Welcome to journal land.

So are you carb cycling? I truly believe that 800 calories is too low to be on. But that is just me. What are your goals right now?

welcome, great meal ideas!

I'm not really sure what I am doing it seems my body won't budge so I just started carb cycling. one really low day, moderate, high then just repeating. My calories are usually between 900-1200 today was just low for some reason. My goal is to do a figure competition, gain muscle and I want to get down to 12% bf or lower.

Originally Posted by IslandGirl

Hi there! Welcome to journal land.

So are you carb cycling? I truly believe that 800 calories is too low to be on. But that is just me. What are your goals right now?

Friday 1-27-2012

Diet:

Meal 1: 1/2 banana
Meal 2: 4 egg whites, 1/2 C brown rice, 1 oz turkey sausage, 3oz chicken, veggies
Meal 3: 4 egg whites, 1/2 apple
Meal 4: 4oz chicken, 1 C spinach and veggies, 4oz sweet potato
Meal 5: 4oz chicken, 1 C spinach and veggies
Meal 6: 5oz salmon, 1C spinach, 6 asparagus spears
Macros: 1,112cals 27.5fat 93.8carbs 127.5pro

Work out: Legs/Abs

Circuit- 5 rounds
BB squat- 95lbs/15rep
Lunge Jumps- 20 rep
Straight leg dead lifts- 65lbs/15rep
Reverse Crunch on bench- 30/25/20/20/15 reps

Circuit
Leg press- 130lbs/15rep, 115lbs/20rep, 100lbs/30rep
Leg curls- 50lbs/15rep, 40lbs/20rep, 30lbs/20rep
Leg ext.- 60lbs/15rep, 50lbs/20rep, 40lbs/30rep

Abduction- 130lbs/15rep slow 10rep fast, 3X
Adduction- 130lbs/15rep slow 10rep fast, 3X
Calves- 10lbs DB, toes pointed in/out/straight 15rep slow/10rep fast 2X
Decline Crunches- 25reps/10lbs 4X

AM: Cardio 30min
PM: Cardio 30min

Supplements I take every day

Women's multi
CLA 3X a day
Fish oil (only if my fats are low)
Vitamin C, E
Glucosamine
Calcium + D3
BCAA and glutamine (post work out)
ZMA (at night)

you look good already...you're in the right spot...the members here are very supportive and there's alot of knowledge

Good luck getting to the local comp and with progression.

1-28-2012

Diet:

Meal 1- 4 egg whites, 3oz chicken, veggies, 1/2C oatmeal
Meal 2- 1T pb, celery, 4oz chicken
Meal 3- 4oz chicken, 1C spinach, veggies, 4oz sweet potato
Meal 4- 3oz chicken, 1oz turkey sausage, 4 egg whites, veggies
Meal 5- 4oz chicken, 1C spinach, veggies, 2oz avocado
Macros- 1204cals, 35.3g fat, 77.7g carb, 148.6g pro

Work out:

Ran 3 miles

Good luck with your goals!

Hi Gymgirl130!

We got something in common:
We are striving for excellence.
My goal is to compete in a natural bodybuilding competition (in Germany) in 2013.

I wish you good luck.
Keep up your high discipline and motivation and I´m sure you will realize your goals.

You do look already!

But at the very core of bodybuilding there is some wild voice - deep within - that is never satisfied with the current physique.

And it´s that voice that keep us moving forward, step by step, restless wanderers on the path of our lifelong dreams.

Cheers,

Heart Muscle

Hey there - I'll be following along. When are you thinking of competing?

Your calories do seem really low - how tall are you?

Originally Posted by Heart Muscle

Hi Gymgirl130!

We got something in common:
We are striving for excellence.
My goal is to compete in a natural bodybuilding competition (in Germany) in 2013.

I wish you good luck.
Keep up your high discipline and motivation and I´m sure you will realize your goals.

You do look already!

But at the very core of bodybuilding there is some wild voice - deep within - that is never satisfied with the current physique.

And it´s that voice that keep us moving forward, step by step, restless wanderers on the path of our lifelong dreams.

Cheers,

Heart Muscle

Well said Heart Muscle!! These forms have really kept me motivated and doing online journals have helped me stay on track. Thanks and good luck competing!

Originally Posted by katt

Hey there - I'll be following along. When are you thinking of competing?

Your calories do seem really low - how tall are you?

Great that you will be following along! I am 5' 7" and competing march 24. I don't know if I am going to do figure or bikini though. I have raised my calories a bit and I have noticed some good changes with my energy levels. Hopefully next time I compete I'll know where to be at with my calorie range.

1/29/2012

Diet

Meal 1- 4 egg whites, 3oz chicken, 1 oz turkey sausage, veggies, 1/2 tsp olive oil
Meal 2- 4 egg whites, 1/2 C oatmeal
Meal 3- 5oz chicken, veggies, 5oz sweet potato
Meal 4- 4oz turkey slices, 1T pb w/celery sticks
Meal 5- 5oz chicken, 2oz avocado, 1C spinach w/veggies
Macros- 1,317cals, 45.1 fat, 84.5 carb, 144.8pro

Work out
Cardio- 45min
10 min warm up, 30min sprints (1min sprint/1min walk), 5min cool down

Me in Red:

Originally Posted by Gymgirl130

am seeking some more diet advice and
critiquing.

Originally Posted by Gymgirl130

Friday 1-27-2012

Diet:

Meal 1: 1/2 banana (I would add protein here. Protein shake or meat)
Meal 2: 4 egg whites, 1/2 C brown rice, 1 oz turkey sausage, 3oz chicken, veggies (good)
Meal 3: 4 egg whites, 1/2 apple (are you able to eat 6 whites? 4 whites is approx. only 14 gram of protein)
Meal 4: 4oz chicken, 1 C spinach and veggies, 4oz sweet potato (good)
Meal 5: 4oz chicken, 1 C spinach and veggies (good)
Meal 6: 5oz salmon, 1C spinach, 6 asparagus spears (good)
Macros: 1,112cals 27.5fat 93.8carbs 127.5pro

Being at a weight of about 130'ish, I would bump protein up just a tad.

Originally Posted by Gymgirl130

1-28-2012

Diet:

Meal 1- 4 egg whites, 3oz chicken, veggies, 1/2C oatmeal
Meal 2- 1T pb, celery, 4oz chicken
Meal 3- 4oz chicken, 1C spinach, veggies, 4oz sweet potato
Meal 4- 3oz chicken, 1oz turkey sausage, 4 egg whites, veggies
Meal 5- 4oz chicken, 1C spinach, veggies, 2oz avocado
Macros- 1204cals, 35.3g fat, 77.7g carb, 148.6g pro

Looks like good food day. You can even increase protein.

Originally Posted by Gymgirl130

1/29/2012

Diet

Meal 1- 4 egg whites, 3oz chicken, 1 oz turkey sausage, veggies, 1/2 tsp olive oil
Meal 2- 4 egg whites, 1/2 C oatmeal (6 whites?)
Meal 3- 5oz chicken, veggies, 5oz sweet potato
Meal 4- 4oz turkey slices, 1T pb w/celery sticks (do you weight turkey slices?)
Meal 5- 5oz chicken, 2oz avocado, 1C spinach w/veggies
Macros- 1,317cals, 45.1 fat, 84.5 carb, 144.8pro

I do nutrition for a living so just giving you some advice. Wishing you the best.

Originally Posted by IslandGirl

Me in Red:









I do nutrition for a living so just giving you some advice. Wishing you the best.

Thanks IslandGirl for the critiquing and advice, I appreciate it! yes I weigh my turkey slices out and I just now eliminated fruit since I am so close to competing. That day when I had the banana it was a pre-work out meal. I usually wake up really early have a piece of fruit then head to the gym. Now, I just have a cup of coffee and go then I start eating my meals after. I will def increase my protein. Thanks again!!

ugh, I get you on the morning workouts. We do our weights at 5 a.m. and it's difficult to get food down that early. I end up having just my pre-workout drink and going, and some days it's just tough!

Originally Posted by katt

ugh, I get you on the morning workouts. We do our weights at 5 a.m. and it's difficult to get food down that early. I end up having just my pre-workout drink and going, and some days it's just tough!

Me to I'm jealous of all the bulkers and others who get to eat before hitting the gym,

I add in a drink with about 10g BCAA's (Modern BCAA currently but Monster just came out with that's no carb as well going to have to try)pre-workout along with All-Out which so far has helped me always make it through.

1/30/2012

Diet

Meal 1- 4 egg whites, 3oz turkey slices, veggies, 4oz sweet potato
Meal 2- 4oz chicken, 2T pb w/celery sticks
Meal 3- 5oz chicken, 1C spinach w/veggies, 4oz sweet potato
Meal 4- 4oz chicken, 1C spinach w/veggies, 1/2 C brown rice
Meal 5- 4oz tilapia, 1/2 T olive oil, 4 asparagus spears
Totals- 1339cals, 41.6fat, 95.9carb, 147.7pro

No condiments, no salt/seasonings, I only have some lemon juice on salads
coffee throughout the day with some splenda or zero cal sweetener

Supplements-same

Work out

AM- Upper Body/Abs

Incline DB press- 25lbs X 15rep, 20lbs X 20rep, 20lbs X 30rep
Pec dec flys- 70lbs X 15rep, 60lbs X 20 rep, 45lbs X 30rep
Smith machine shoulder press (weight doesn't include bar) 30lbs X 15, 20lbs X 20rep, 10lbs X 30rep
Side lateral raise- 10lbs X 15rep, 7.5lbs X 20rep, 5lbs X 30rep
Lat Pull down- 70lbs X 15lbs, 55lbs X 20rep, 40lbs X 30rep
Cable rows- 65lbs X 15rep, 55lbs X 20rep, 40lbs X 30rep
standing bicep e-zbar curl- 40lbs X 15, 30lbs X 20, 20lbs X 30rep
Tricep push down- 35lbs X 15rep, 30lbs X 20rep, 25lbs X 30rep

Abs
Hanging leg raises- 15,20,30 reps
Decline crunches- 10lbs 15,20,30 reps
side oblique crunches- 15, 20, 30 each side

PM- Cardio 45min

^^^

Originally Posted by Gymgirl130

I'm not really sure what I am doing it seems my body won't budge so I just started carb cycling. one really low day, moderate, high then just repeating. My calories are usually between 900-1200 today was just low for some reason. My goal is to do a figure competition, gain muscle and I want to get down to 12% bf or lower.

Just some advice that really helped me, because you sound EXACTLY like me years ago.

YOU HAVE TO EAT TO DROP BODY FAT.

If you can afford to hire someone, do it. The knowledge you gain is something you can have forever. I actually worked with Islandgirl before and she knows what she is doing. It's not a plug or an endorsement, just the facts.

Best of luck to you! I hope you can obtain all of your goals.

Originally Posted by XYZ

Just some advice that really helped me, because you sound EXACTLY like me years ago.

YOU HAVE TO EAT TO DROP BODY FAT.

If you can afford to hire someone, do it. The knowledge you gain is something you can have forever. I actually worked with Islandgirl before and she knows what she is doing. It's not a plug or an endorsement, just the facts.

Best of luck to you! I hope you can obtain all of your goals.

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.

It's such a hard concept for us to 'get it'. I know the first time I hired someone to help with my diet, he started me on 1700 cals and low cardio 3 x a week, I'm like WTF???? I'm going to be a COW! But, I leaned out soooo much, granted it took a while because I overdid my cheat meals..LOL... but I've never had such good results.. I think at the end of it all I was up to 2000 cals a day and still losing bodyfat, and I'm only 5'4" Seemed like I was constantly eating something

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

1mr is good!

My ultimate that I love - Gaspari Super Pump - but my system can't handle it. I do No Xplode - it's ok, it get me going, but not super great.

I have tried Razor 8, that stuff just tears my stomach up.. ugh.