Gabrielle

I would like to introduce myself, my name is Gabrielle and I am a former fitness competitor. I am ready to change gears and try my hand at the Galaxy. I am excited to be part of such a great website . Dr. Pain will be modifing my diet and training daily...please try and forgive the spelling..of which I will aplogize for in advanced.

COFFEE!!!
Meal 1:

1 bag of broccli
1 scoop whey protien, vanilla
1 tbs flax oil
seasoned with ...yes I really eat this ..regardless if I have to hold my nose
crystal lite, equal and cinnamon

Meal 2
1 oz of cashews

Meal 3, 4 and 5 are identical to meal one...I know ..I know but I don't cook and do not do well with changing my meals...It is easy I know exactly what I am eating each time.
I am here to IMPROVE because I am afraid that I am keeping the frozen veggi companies in business, not to mention there are only so many flavors of crystal lite.

Dr. Pain

Hi Gabrielle Welcome to IM


I just got busy for a minute...stay there, be right back!

DP

Dr. Pain

We'll talk about your nutrition in a second..here is the shopping list I promised;

Shopping list!

sf low carb protein powder
lean beef
chicken breast
turkey breast
fresh fish
canned tuna
canned salmon
eggs
creamed cottage cheese**
hard cheese **
sweet potatoes
yams
long grain brown rice
old fashioned oats
steel cut oats
eggplant
squash
romaine lettuce
spinach
asparagus
avocado
broccoli
brussels sprouts
cabbage
cauliflower
cucumbers
celery
peppers (any color)
mushrooms
string beans
zucchini
apples
bananas**
fresh or frozen (w/o syrup) berries
peaches
grapefruit
heavy whipping cream (35% m.f....NOT whipped cream the dessert topping)
olive oil
safflower oil
flax seed oil
walnut oil
almonds
walnuts
natural sugar-free peanut butter

** Not all foods on this list should be used at all times...the banana for instance should only be used during a carb up and/or a bulk.

w8lifter

Hi Gabrielle Welcome to IM

Gabrielle

w8lifter

I've heard a lot about you as well...I look forward to helping when I can

Gabrielle

This was maintain weight during medical school, however as of late I have improved my caloric intake and am ready to start with a clean slate.
My protein sources include: 4 + 1 whole egg, protein powder, tuna, not a lot of chicken.
carbs: all frozen greens, 1 bag each time ...1 lb bag
Fats: cashews...cashews....flax oil

Gabrielle

Dr. Pain

OK...Gabrielle...let's recap so we can sort of figure out where you are:

You're getting...17 grams (protein powder) to 37 grams (Tuna) of P (P=protein) per meal...5 times a day

At least 4 pounds of veggies...about 150 caloires, 32 C (C=Carbohydrate) per bag...and a Shit Load of fiber

..And 2 T of flax, plus cashews a day.

So a possible daily total of (guesstimate of 2-3 shakes, tuna , eggs, veggies, flax nuts)

110 P (protein) 100 C 55 F or approx 1335 calories in 5 meals

Not to supply to much info w/o you...but you are 5'1", 115 pounds (usually lower), ecto-mesomorphic....excellent genetics, metabolism, and approx 15-16% BF (we'll test you this weekend and know for sure)

Dr. Pain

Next, you are training for a June Competition in Galaxy :

http://www.galaxycompetition.com/fronts/index.htm

Where 33% or your score is Swimsuit, 33% Obstacle Course, and 33% Fitness Challange, the latter is comprised of 6 events:

1. Standing Long Jump
2. Pull-ups
3. Push-ups
4. Sit-ups
5. Box Step
6. Shuttle Run

So our immediate goals are to lower your BF to the 12-13% range, while maintaining or improving LBM (lean body mass)

We can accomplish this thru a "Hardening Diet"...Nutritional program to follow tonight

The obstacle course has hurdles, sprinting, cargo net...etc so we are going to let your sport specific training be your cardio for now...improving your endurance and stamina as we progress......while working in the physical demands of the Fitness Challange into your resistance program.

How does this sound so far?


DP

Gabrielle

Today was Bic's and Back
Back warm-up..5min cardio 3 sets of pull-ups
all three planes of back hit upper..used hammer strength 4 sets
50 x 12 last set 45x12

Different hammer machine for lats and mid back like a low row 4 sets at 25x 12

bent over rows 4 sets.. 60x12 then 3 at 50x12

standing curls 30x12 3 sets
seated incline curls 3 sets 12x12
hammer 12x 15 standing

15 mins bike

will go back to do 45mins of cardio and abs

music selection today: Aerosmith and Eve
post training protien shake and 1 oz cashews

Dr. Pain

Gabrielle...were the above assumptions close?



BTW....we're having difficulty with the 4 pounds of veggies.......as in how to interpret them... Usually we don't count what you'd call "regular" amounts of greens or veggies, not only does the fiber offset some of the carbohydrates, the protein derived from them is miniscule and inferior



So typically we wouldn't count the fat/protein...and this would be rounded to 10 C (Total Carbs minus the fiber.)

As you can see, we can extrapolate the low carbs from the cashews, plus these active carbs and say that you have been getting anywhere from 50 to 100 C a day!

The bigger obstacle is that you're body is use to a tremendous amount of fiber, at least 50 grams (veggies plus cashews)

Leah and I discussed your program at length tonight, and we know that we want to increase your protein....to at least 1.25 grams per pound of BW or about 145 Grams per day, we know we want your Fat near 10 grams per meal (now your T's of flax are 14 each, and the nuts ??? because we don't know the quantity, so it's kind of irregular)....and we also want to gradually introuduce different carb sources, esp a starchy carb at least once or twice a day, like oats or a small amount of sweet potato. (esp as your training escalates)

They problem/dilemna is, with those two increases......P and F, we have nowhere from which to "borrow' or change the carbs from/to.

We have designed a tenetative program, but we want to get your input on this. Do you feel that you could gradually reduce the veggies (to about 50%), and still maintain good bowel function...while gradually making those other increases? **

Under normal circumstances, we would call this a metabolism reset and expect a minor amount of weight gain....giving us a sound base form which to make future tweaks. I know that you just did this indirectly......do you feel up for a more "balanced' program....the bigger picture is that is allows us avenues to persue as you cut for the shows/events?





DP

calalily1972

Hi Gabrielle

I look forward to reading your progress.

Dr. Pain

Good

Gabrielle, is this a W/O or part of a program your trainer gave you, or just you training?


Would you write down your training split for us please?

DP

Gabrielle

Did 45mins of cardio on the bike and my cardio friend, big red haired Pete joined me!

Gabrielle

Diet and training sound great
Meal 1 will be .5 cup of oats...yuck
2 tsp oil and 1 cup broccli so the oats will be less then .5 cup and 3 eggs = 21grms protien just whites
meal 2 will be 2 cups of veggies 1 can of tuna
what do you think? I will add my second carb meal after training...must learn to type faster....I think I will be a year older by the dtime I am done typing this message...

kuso

Hiya Gabrielle, welcome aboard

Nice to see ya have decent taste in music too

Dr. Pain

Yeah...I guess you don't have to write more than a 'script" soon...lol

Close..we have your program....just wanted to make sure it sounded right first


DP

Dr. Pain

So the basics...and we will help w/meal planning

Meal one: We want you to stay with your 4 whites plus one whole, but add 1/3 cup of oats (slow cooking/old fashioned) Try some cinnamon here, (and when you come up this weekend we'll get you some S/F pancake syrup) plus 1 tsp of flax

this is approx 25 P 20 C 10 F

Meals 2 and 5: 1 and 1/2 scoops of protein powder, (feel free to try 2-3 frozen strawberries)...and 2 tsp of flax in one, and 2 Tbls of heavy cream in the other (we cut the cream out later) You can and probably should still have 1-2 cups of veggies here

approx 25 P, 5-10 C optional, and 10 F

Meals 3 and 4: Either tuna or chicken, preferably one and then the other, can or 6 oz measured before cooking, 2 cups veggies, or 4 cups of greens, oil based dressing or butter, never margerine, or cashews (only one meal w/cashews) to 10 grams of F

Important here, we want you to introduce a starchy carb PWO (post workout)...so 4 oz of Yam or Sweet potato, or equivalant cooked brown rice. Start w/just one meal, and we will evalu8 during the week

This is approx, subtracting the fiber, barely counting the veggies:

35 P 20 C 10 F

What we are doing is balancing out the marco's in your meals, more stable P and F esp!

You now have 1 meal at:

25 P 20 C 10 F

2 meals at:

25 P 5-10 C 10 F

and 1 meal at:

35 P 20 C 10 F

plus and one at

35 P 5 C 10 F

So your totals......and this is important to know for future tweaks

145 P 55-65 C and 60 F or 1380 to 1420 calories,

right where we want you between 12-13 calories per pound!

It would be nice to actually increase that by about 15 C in the remaining solid food meal, if your w8 stays the same or stabilizes with this program within the first week!



DP

(With extreme acknowledgement to w8 )

w8lifter

Thank you ...(lots to fix there btw lol)

Gabrielle

[quote]Originally posted by Gabrielle
Diet and training sound great
Meal 1 will be .5 cup of oats...yuck
2 tsp oil and 1 cup broccli so the oats will be less then .5 cup and 3 eggs = 21grms protien just whites
meal 2 will be 2 cups of veggies 1 whole egg
three whites, 2 tbs soy mayo..3gms of fat total

meal 3
1 hour later chicken breast 6 oz 1 diet coke

Gabrielle

Gabrielle

Thank you Jodi! I am looking forward to your input!

Dr. Pain

Gabrielle.....we need your training split..and your input on the Nutritional Program please

DP

kuso

You`re welcome........and I hope it leans more towards the Aerosmith side, and less the Eve side



Thanks, and thank god its not me

btw, thanks for saving the pink font for Jodi

Gabrielle

I am not sure what you mean by borrow the CHO, but I am in your hands. The diet sounds great! We will get the measurements on Sunday then we can monitor my
progress
As far as my trainig split it is Legs..Day 2 Back and Bic's ..Day 3 Shoulders ..Day 4 Chest/Tricept's..Day 5 is off then it starts over again. As far as cardio I like to do 20-45 mins a day with one day off

Gabrielle

Dr. Pain

The borrow comment means that if we don't want to raise you caloric intake, and if want to increase P and F, we need to take CHO or C calories to do it (lowering CHO) Kind of like a macronutrient shift while holding kcals constant...don't worry about it if the program seems doable.

Please post your meals when/if you can....we can make small adjustments.

I know you know that the soda and the Crystal-lite...DOES NOT count for water....and we want your water at 4-5 L /per day. If you want me to show you info on sweetners and coffee (xenoestrogens) blocking lipolysis, let me know. Or click these.




http://www.ironmagazineforums.com/sh...threadid=15334 (CSH: Ladies.......I'm opening a can of WORMS)

http://www.ironmagazineforums.com/sh...threadid=15678 (CSH: COFFEE And DECAFF)

As for your split....since we are going to "intensify" your W/O's...there is not enough seperation between bodyparts to allow "proper" recovery and new tissue synthesis. You are at:

Day 1 Legs..
Day 2 Back and Bic's ..
Day 3 Shoulders ..
Day 4 Chest/Tricept's..
Day 5 is off

We can keep a 4 day split, but back, chest and then shoulders is too repitious on the same muscle groups. Better is:

Day 1 Chest and Abs
Day 2 Back and Tri's
Day 3 Legs and Calves
Day 4 Shoulders and Bi's
Day 5 is off (or active rest, abs or cardio if you want)

5 day split

Chest
Back
Off
Legs
Shoulders
Arms
Off

DP

Dr. Pain

Also,. PLEASE post your training too


DP

Gabrielle

While waiting for permission from the photograhper for some pictures to post.....