kim

Hi Everybody's, well it seem that I already knows alot of you, Girls and Guy's.
I already apolozige for my english, well it is not my first language and sometimes, well, I need my dictionnary.

Quick Stat of me:

5'6" - January start at 160 pounds - End of my cut November 2004.
My BF right now as per my Omron (took male BF - female BF - doing an average an subtract 1% from it) So my BF is 14.3% as per this morning.

Weight: 124.4 pounds
Lean Body Mass: 106 pounds
BF%: 14.3% (Omron)
Fat: 17.8 pounds.

RMR: 1060 calories a day
BMR Evaluation: 1,484 calories a day
My Evaluation of calories need for adding, well muscle mass is: 1,800 cal/day

I have been doing alot of Math's since my last 2 days, and reading alot regarding the best way of adding muscle mass without fat. So during all my cut, I did always went out of complex carbs for my last 2 meals and this has been working good for me. So I decided that I will follow a 40% protein - 30% carbs - 30% fat. Which will bring me at 180gr/prot/day - 135gr/carbs/day and 60gr/fat/day. My protein is about 1.7gr as per my LBM and OH well, Carbs, seem to be at 1.1g for my body weight. I did question my self alot regarding my daily carbs and try to figure alot of maths in regard with it. I guess, I will see while being on the road, how it will be working for me. I might be scare that carbs may be low. But Oh well, it's my first experience with a muscle mass programs. SCARY, well I feel a little anxious about everything.

Thank's to Man in Black for his great articles "Figure Calorie needs-packing on muscle". So much reading for me. But I have worked all my plan with his approach. So I'm looking or will try to be looking for:
3 meals - protein/carbs (fat less then 5 grms per meal)
3 meals - protein/fat (Carbs less then 10grms per meal)

I did already wrote and calculated all those 6 meals. What a big Job to be on target. Gosh, I think I will eat the same dawm menu all weeks. I will have to work on planning other menus, but what a job it was for me for a start.

They is so great people here and I know that alot of you can help me to achieve some of my goals, SO PLEASE, don't be SHY to tell me what I'm doing wrong or right. EMMA, if you have time for me, I will appreciate big times. And all other girls, you are all great.

Supplements: well creatine is new for me. Am I freaking. Well, I think that the Creatine that I bought is okay. It's Swole 2, the guy's from my fitness store told me that this one will not make me bloated so much. Oh well, I guess I'll see while being on the road. I intend to start with 3 grams a day, after my PWO.

For The rest of my supplement, I am taking: L. Glutamine, Whey protein, Chronium picolinate, Good Multivitamin - Ester C vitamin and I did have the L. Carnitine but never took some yet. Well is it a good thing to add the L.Carnitine. DUNNO

In regards with my weight training, I will follow Gopro workout so: P/RR/SS.

I will be training 4 days in the row. I know it's not good and that I should be taking a break after my first 2 days, but due to my job, it's the only way I can make it. And weekend, OH well, I can't really train during my weekend.

It seems that I will focus more on my lat's, shoulder's and quads/harmstring.

Did I said that I hate doing abs. Well I hate it. And cardio, OH well, not my fav as well, but I'll probably do 1 or 2 times HITT per week. During all my cut, I did not really do alot of cardio's, mostly 2 times a week 20 min HITT and few times, 3 times a week.

Well, wish me luck, 42 year's old and looking to be top shape, and just looking for eventually competing. Maybe in a year or so. Who know's.

Tomorrow, Freaky day for me. Yes eat more. Crossing my finger's, It's gonna be such a different challenge.

Now will hae to prepare all my meals for tomorrow.

Hope everybody is having a great day.

[b]kim - Fit by 43

Luke9583

G'luck

New goal for 2005, 190lbs @ 7% bf

"She Blew my nose, and then she blew my mind"

bulletproof1

bon chance

Jeanie

good luck! You already look great so I know you can do it!

Current weight 130.4
Goal weight 125 11 bf%
Overall Goal is to be the best I can be and feel good

http://www.ironmagazineforums.com/ga...ent_BF-med.jpg

kim

Thank you for the nice welcome. Jeanie, I just love your pics down your signature. WOW, good job. Make sure, I'll take a look at your logs.

OH well, I try to change my pics into my AVA, but I screw it up

I'm so clueless with all those things, I try to resizing some pics, but just can not make it. I guess I'll learn. All my pics seems to be to large.

[b]kim - Fit by 43

kim

Monday 15th -2004

Stat as per this morning:

122.6 pounds
BF 14.4% (Omron)

So I'm starting with this morning stat to track my BF.

HOW WAS MY EATING PLAN TODAY

Multivitamin - 600mg Esther C - 200mcg Chronium picolinate - 4.5g L.Glutamine
Meal 1: 32g oatmeal, 50g chiken breast - 4 white.
Meal 2: PWO Whey Shake, 48g oatmeal, 1/2 banana
3g. Creatine - 600mg Esther C
Meal 3: 3oz chicken breast, 1/2 cup brown rice, 1/2 cup brocoli
Meal 4: 106gr salmon, 1 cup skim milk Lactose free - 14 almonds, 1/2 cup spinach
Meal 5: 4 oz chicken breast, 20ml UDO'S blend oil, 1 cup lettuce, 1 medium tomato, balsamic vinegar
Meal 6: 3/4 cup cottage cheese, 10ml UDO's blend oil
3g Creatine, 4.5g L. Glutamine

INTAKE TARGET:
Protein 181.8g
Carbs 136.8g
Fat 62.3g
Calories: 1,834

WORKOUT OF THE DAY

LEGS WORKOUT - FOCUS ON HAMSTRING
SDL: 80x10-1, 90x10-1, 100x7-1, 100x6-1
Seated leg curl: 50x6-1, 70x5drop45x3-1, 60x6-1
Leg press (Hamstring focus) 135x8-1, 185x8-1, 225x8-1
Lunge DB: 15x10-1, 15x10,1

CALVES:
20xbw-1, 25xbw-1, 30xbw-1

TRICEPS:
CG Bench press: 45x6-1, 55x6-1, 60x6-1
Skull Crush: 30x6-1, 30x6-1
Kick Back: 7.5x10-1, 10x8-1.

I decided to workout my triceps with no chest or shoulders day. To be able to concentrate more on them. Gotta built that little V-shape for them.

Water Oh God Yes, I drank alot of water, I'm now up to 3.5 liter and will got 4 liter before going bed. With that creatine, well I'll be drinking and drinking, that's for sure.

So pretty good days for a start bulking mass.

[b]kim - Fit by 43

DFINEST

Maintain your effort, focus and discipline...
Your goals will be reached before you realize it

Drama is the result of an attempt
to find wholeness & success
in the midst of forces that have been
birthed in chaos and nurtured in confusion.
-- No More Drama

bracewater

wow your meals are very clean. I'm trying to get there. this is the first time I have tried anything like this and I really need to get to the store to make it work for me

Looks like a great plan to me

kim

That's what I intend to do, I try to focus so much. The best ever thing that I am now sticking on is preparing my meals for 2 days in advance. Everything is already pack into freezer ziploc. It's alot of discipline pouaching everything in advance, well I pouach everything, chicken breast, trout, tuna, salmon.

But how true you are by saying : EFFORT, FOCUS AND THE THOUGHEST ONE DISCIPLINE, well regarding all planning meals.

Thank's for supporting me into my logs.

[b]kim - Fit by 43

kim

Thank's Brace I think it's clean but let me tell you that on my saturday night PIZZA,PIZZA and Good Red wine. If I can stay clean on 6 days, watch out the freeday.

[b]kim - Fit by 43

BritChick

Good luck!

kim

Tuesday.

It's crazy how I can be running with everything, job, house, work school, training. God Dammit, aren't we strong girls to deal with everything. I guess we are all super women,And this week with my jobs, it's crazy, alot of driving to meet customer's and having all my meals in my car not so relaxing. Anyhow, here is what happen today:

EATING PLAN

Multivitamin, 600mg Esther C, 200mcg Chronium Picolinate, 4.5g L. Glutamin.
Meal 1: 6 white, 7 almond, 32g oatmeal.
Meal 2: 120g tuna, 3 onces Yams, 1/2 grapefruit, 7 almonds.
Meal 3: PWO, 1 scoop Whey, 48g oatmeal, 1/2 banana
3gr Creatine, 600mg Esther C
Meal 4: 2 onces chiken breast, 1/2 cup brocoli, 1 cup skim milk lactose free, 12.5ml Udo's blend oil
Meal 5: 4 once Top Sirloin Steak, 2 cup lettuce, 1 medium tomato, 12.5ml Udo's blend oil, balsamic Vinegar.
Meal 6: 3/4 cup cottage cheese
3gr Creatine

ADDITIONAL
3.5 liter water
1/2 diet pepsi
2 candies sugar's free

TOTAL INTAKE OF TE DAY:
Protein 171gr
Carbs 138gr
Fat 53gr
Calories: 1,713

WORKOUT

Okay, all data is in my car, and it's right now 11:00 pm and I don't feel like going outside, but will resume.

BACK WORKOUT
PULL-UP 3 set (2 pull-up + 3 negatif pull-up)
WG LAT PULL DOWN
BENT ROW
WG SEATED ROW

So I only target 1 body part today. God Dammit, my legs are so sore from yesterday's trainings, it's killing me. I can hardly climb the stairs at home. Real BAD DOMS.

Time to go bed.

[b]kim - Fit by 43

kim

Wednesday,

Okay, what's about me today. No need to said that I run like a dummy. Today I haven't been able to have my 6 meals, So I hate over my MBR, but not like I was looking for. I think I will need to have my breakfast at 6:00am, before going into the shower's. So I need some more adjustments, to meet my goal. Any how here what's happen today with:

EATING PLAN
Multivitamin - Ester C - 4.5g L. Glutamine, 200mcg Chronium picolinate
Meal 1: 6 white, 7 almond, 32g oatmeal
Meal 2: 120g tuna, 3once Yams, 1/2 grapefruit.
Meal 3: PWO, 1 Scoop whey, 48g oatmeal, 1/2 banana
3g Creatine - Ester C
Meal 4: 6 onces Sirloin Steak, 2 cup lettuce, 10ml Udo's blend oil, 1 medium tomato, balsamic vinegar
Meal 5: 1 cup cottage cheese, 1 teaspoon of NPB
4.5g L.Glutamine - No creatine tonight, I took it too late.

INTAKE OF THE DAY:
166.3g Protein
129g Carbs
43.4 Fats
Calorie: 1,572

ADDITIONAL
5 liter water
1/2 diet pepsi
2 coffe

If I can not make it with 6 meals, oh well, I should make it, just have to take my first one at 6:00am, but if I see that I can not make it, I will have to raise protein/carbs for each meal.

WORKOUT TRAINING:

SHOULDER'S
Military press DB
8/6/6 - 20/25/25, I just try the 30 pounds, but gosh I will have need something like 27.5 pounds. No weight like this unfortunatly.
Up Right Row
8/6/6 - 40/45/45
Lateral Raise
6/6/3 12.4/15/15
Front Raise12/12 - 7.5/7.5


BICEPS

Barbell Curl: 4 x 45 + 4 partials - 5 x 40 pounds + 2 partial
6 x 35 pounds.
Concentrated curl: 10/10 - 10/10
Small workout here.

Hum... Pretty tired with all my running, but still happy with the day. Hope to have a great day tomorrow.

[b]kim - Fit by 43

kim

Wednesday,

Okay, what's about me today. No need to said that I run like a dummy. Today I haven't been able to have my 6 meals, So I hate over my MBR, but not like I was looking for. I think I will need to have my breakfast at 6:00am, before going into the shower's. So I need some more adjustments, to meet my goal. Any how here what's happen today with:

EATING PLAN
Multivitamin - Ester C - 4.5g L. Glutamine, 200mcg Chronium picolinate
Meal 1: 6 white, 7 almond, 32g oatmeal
Meal 2: 120g tuna, 3once Yams, 1/2 grapefruit.
Meal 3: PWO, 1 Scoop whey, 48g oatmeal, 1/2 banana
3g Creatine - Ester C
Meal 4: 6 onces Sirloin Steak, 2 cup lettuce, 10ml Udo's blend oil, 1 medium tomato, balsamic vinegar
Meal 5: 1 cup cottage cheese, 1 teaspoon of NPB
4.5g L.Glutamine - No creatine tonight, I took it too late.

INTAKE OF THE DAY:
166.3g Protein
129g Carbs
43.4 Fats
Calorie: 1,572

ADDITIONAL
5 liter water
1/2 diet pepsi
2 coffe

If I can not make it with 6 meals, oh well, I should make it, just have to take my first one at 6:00am, but if I see that I can not make it, I will have to raise protein/carbs for each meal.

WORKOUT TRAINING:

SHOULDER'S
Military press DB
8/6/6 - 20/25/25, I just try the 30 pounds, but gosh I will have need something like 27.5 pounds. No weight like this unfortunatly.
Up Right Row
8/6/6 - 40/45/45
Lateral Raise
6/6/3 12.4/15/15
Front Raise12/12 - 7.5/7.5

BICEPS

Barbell Curl: 4 x 45 + 4 partials - 5 x 40 pounds + 2 partial
6 x 35 pounds.
Concentrated curl: 10/10 - 10/10
Small workout here.

Hum... Pretty tired with all my running, but still happy with the day. Hope to have a great day tomorrow.

[b]kim - Fit by 43

ncgirl21

Hey Kim!! Good Luck reaching your goals!! I think I've seen you on Complete Fitness, but I'm not sure.

http://stephlg.proboards44.com/index.cgi#general

kim

Hi Ncgirl, Well I don't know about Complete Fitness but glad having you in my progress logs.

[b]kim - Fit by 43

kim

MONDAY

EATING PLAN OF THE DAY
Multivitamin - 600g Ester-C, 3 gram Creatine - 4.5g L. Glutamin, 200mc Chronium Picolinate.
Meal 1: 6 white, 2 tspoon flax seed grinded, 32g oatmeal
Meal 2: PWO 1 scoop whey shake, 49g oatmeal, 1/2 banana
4.5g L Glutamin, 600g Ester C
Meal 3: 5 oz steam trout, 1/2 cup brown rice, 1/2 brocoli
Meal 4: 1 cup cottage cheese, 1 teaspoon Natural Peanut Buter
Meal 5: 4 once Sirloin steak, 2 cup lettuce, 10ml Udo's oil Blend Choice, 1 medium tomato, 1 cup cucumber
Meal 6: 1/2 cup cottage cheese, 10ml UDO's oild blend choice
4.5g L. Glutamin, 3 gr Creatine

INTAKE OF THE DAY
Proteine: 181.4g
Carbs: 151.3g
Fat 56.8g
Calories 1,841.

I'm pretty happy with my eating plan of today. So I got my first meal at 6:15 am. Much more easy to be in targets.

WORKOUT OF THE DAYS

SHOULDER'S
Military press 8/7/7 - 20/25/25
Up Right Row: 8/6/8 - 40/50/40
Lateral Raise: 10/10/9 - 10/10/10
Rear shoulder's, 2 movement in one, don't know what's the name of that exercices: 10/10/10/ - 5/5/5

BICEPS
barbell curl: 8/6/8 - 40/40/30
Hammer Curl: 7/10/8 - 20/15/15
Concentrate curl 10/10 - 10/10

[b]kim - Fit by 43

kim

What the hell is going on. I'm supposed to bulk, well try to add lbm while controlling my BF and it seems that this morning I went from 122.6 pounds last week to 120.8 pounds this morning with 13.7%BF (As per my Omron)
And I am eating pretty dawm more then when I was on my cut
I went to 1310 calories a day to 1,750 to 1800 calories and I'm still dropping weight and body fat.

Anyhow here is what happen with me today:

TUESDAY

EATING PLAN
Meal 1: 4 once chiken breast, 32g oatmeal, 2 teaspoon of flaxseed grinded
Meal 2: 3.5 once chiken breast, 1/2 cup Kidney pudding beans
Meal 3: PRE-WORKOUT 1 scoop whey, 1/2 banana, 16g oatmeal
Meal 4: POST-WORKOUT 1 scoop whey, 100gr frozen raspberries, 16g oatmeal.
Meal 5: 4 once sirloin steak, 10ml udo's blen oil, 1 medium tomato, 1/2 cup of mix brocoli and cauliflower.
Meal 6: 1/2 cup cottage cheese, 1 teaspoon of NPB

INTAKE OF THE DAY:
190.4g Protein
139.5g Carbs
46.3g Fat
Calories: 1,736

WORKOUT OF THE DAY

LEGS WORKOUT
Full Squats: 10/8/8 - 95/145/145
Deads: 8/8/8 - 50/70/80
Hacks Squats: 8/8/8 - 90/140/160
Smith Rack Machine, Reverse Lunge: 8/8/8 - 95/95/95

Note: I was looking for the last exercice for doing some box lunges, but at the gym, there was no box lunges. But I don't regret the choice of my last exercices. I think I never felt my hamstring working so much. Really spot targetting and feeling it like crazy.
After that workout I was all weat.

TRICEPS
Overhead cable extension: 12/8/8 - 20/30/25
Skull: 10/7/8 - 20/30/20
Dip with assist machine: 10/8/8

Triceps feeling all pump.

I'm pretty sure that tomorrow I will feel really sore, I am already feeling that my muscles are crying.

[b]kim - Fit by 43

Egoatdoor

Hi Kim, I know your frustration. More gyms should have 2 1/2 pound increments with their dumbbells. One I used to go to did, all the way up to 37 1/2 and it was great. Not where I am at now though. I'm getting stuck now with side laterals seated because going up another 5 pounds is causing too much cheating, while the lighter weight seems to easy as I can do 15 reps without a big problem.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

Egoatdoor

Hi Kim. I think your carbs are too low and this is the major part of the problem. 1 gram per pound which is what you have been consuming is very low to be eating on a consistent basis if you are trying to gain some size, training so hard and heavy, plus also appear to be under some outside stresses such as at work. Your calories may also need to be boosted because you are burning so much energy, but I would first increase your carbs, especially on workout days and in your pre and post workout meals.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

kim

Ego, thank's for your imput.

So if I resumed my first week and 1/2 from my switch from cut to bulk here is what have been happening with me since I decided to started adding mass.

Start at 122.8 pounds - Bf 14.4% (omron) and after a week 1/2
End at 120.6 pounds - BF at 13.7% (omron)

I make an increment of 20% from my BMR which gives me around 1770 to 1800 calories a day.

I was having 3 ways of thinking regarding my bulk, doint it with 40/30/30% ration, which I'm currently doing. I did choose that one for a first bulk because of the way I have been reacting with my cut and without knowing if I'm really carbs sensitive, I though that this one was the one to go and by doing it like this I thought that it will be much more easy to control my bf%. Is it too soon to switch everything. It seems that I'm already at 1.7 to 1.8g protein in regard with my LBM with those percentage and roughtly to 1gr to 1.2g carbs sometimes. I though that I could have success with those percentage.

What if I choose:

35/42/23% it will give me 156gr protein so 1.5g as per my LBM
it will give me 184g carbs so 1.5g as per my BW
it will give me 46gr of fat

or if I choose

35/50/15% it will give me 156gr protein so 1.5g as per my LBM
it will give me 221gr carbs so 1.8g as per my BW
And fat will give me 30gr a day.

Big difference of carbs in regard with 35/42/23 and 35/50/15 and what have have been currently doing around 135grms carbs a day.

I'm just wondering which one will be less risky for adding lbm and of course what I'm really looking at is my BF%. I don't mind gaining something like 2%BF more but I'm not looking for adding muche more body fat that those 2%.

Ego, you said that you will keep my protein as it is right now so around 180 gr a days with give me 1.7 to 1.8g as per my LBM and raised my carbs.

Do I really need to keep my protein to that level or getting into the others formulas, will be okay, but with the others formulas, my protein will be dropping.

I lot of mental math's works but I like it and want to make it the best.

Thank's for any help from everybody's.

[b]kim - Fit by 43

jstar

Hi Kim!

I just want to say you are doing a fantastic job!

I see you are like me with the numbers and calculations but it doesn't have to be some complicated. If you are losing weight eating 1700-1800 calories per day then go up to 1900-2000. I would add carbs as already suggested, especially to your pre and post w/o meals since your muscles are ready to absorb those carbs right after. Keep your 1 cheat meal a week and eat clean the rest of the time. I know you might have reservations with increasing your calories this high because you think you will add fat but you won't add much at all. It is necessary to do this to gain muscle. Try this for a week and take your bf and weight again next week. If you are still not gaining enough slightly bump up your calories again.

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

kim

Hi JStar Thank you for your great imput and I'm happy to see that I'm not the only dummy working on my math's I just can't help about it, I think I'm becoming excessive sometimes, but it always keep me really motivated. I will follow your advise and will make some little increments.

And You are right for a first bulk, I DON'T WANT TO ADD TO MUCH FAT I think I will be able to deal with 2% raise of fat, but not more.

SO UPDATE OF YESTERDAY

So yesterday was a day off for me in regards with my weight training. My butt is sore from my last workout. I did always hate doing lunges, but I just love my new reverse lunges on the Smith Machine racks. Well it has target what I was really looking for. the butt is hurting and just under the butt as well So I'm pretty happy about being sore over there.

So today my eating plan was...... Okay....., not like I was looking for it, because I skip my 6th meals so it just show off on my calories intake and I have got 1 meal MRP, It was making a real, real long time that I haven't eat one's. YUMMY it was.

SO HERE WHAT HAPPEN TODAY

Meal 1: 100gr chicken breast, 32g oatmeal, 2 teaspoon of flaxseed grinded.
Meal 2: 3.5 onces chicken breast, 1/2 cup brown rice
Meal 3: 1 MRP
Meal 4: 4 onces sirloin steak, 100gr shrimp, 10ml UDO'S blend oil, 1 cup mix brocoli and caulflower, 1 medium tomato
Meal 5: 50gr High Protein cheese, real low fat (2gr)

INTAKE OF THE DAY

Protein: 174g
Carbs: 109.2g Pretty, really to low here
Fat 41.4g
Calorie: 1,505

BOOOOOOoooooooooooooooo to those calories intake.

[b]kim - Fit by 43

kim

So today, THURSDAY. I can said that I'm pretty happy with everything today. My workout and my eating plan. Yep the Girlie here hate much more and was not afraid to add some carbs to my pre-workout, post- workout, and eventhough the meal after my PWO
Was pretty dawn good. And I think I was needing them because Charlie's well the bad troll who came to visit me every months is here today and with a big reveange.

SO HERE WHAT'S HAPPEN:

WORKOUT

BACK
Pull-up WG with assist machine: 10/10/8 bal.weight to help 95/125/110
Cable Straight arms pull down: 12/8/8 - 20/30/25
Seated row CG: 10/5-3/10 - 50/75drop60/45
Bent Over Row Barbell: 10/10/8 - 30/40/50
Hyperextension no weight: 10/10/10 - nw/nw/nw

CHEST
Flat bench press (smith machine) 8/5-3/8 - 95/95drop85/85
Incline press (smith machine) 10/8/10 - 65/65/65
Incline Flys W/A-twist: 12/12/10 - 5/10/15

EATING PLAN OF THE DAY - WELL WHAT I ALL EAT

Meal 1: 5 white, 1 whole egg, 32g oatmeal
Meal 2: PRE-WORKOUT: 1 scoop whey, 150gr frozen raspberries, 48g oatmeal
Meal 3: POST-WORKOUT: 1 scoop whey, 1 banana, 32g oatmeal
Meal 4: 1 cup cottage cheese, 1/2 cup Kidney Beans pudding
Snack 5: 21 almonds
Meal 6: 3 once sirloin Steak, 3.5 once Chicken breast, 1 cup lettuce, 10ml UDO's blend oil, balsamic vinegar, 1 medium tomato

INTAKE OF THE DAY

Protein: 190.1g
Carbs: 207.3g
Fat: 51.6g
Calorie: 2,053
Breakdown: 37/40/23 - 1.8g protein/LBM - 1.7g carbs/BW

So cheer's on that day,

[b]kim - Fit by 43