Thread: Leslie's Diary FOR REAL

Funny how BF = Boy Friend or Body Fat!


Leslie....I can usually speak for Team DPw8.....we are at your cervix...err...I mean service!

DP

Thanks Dr Pain- I was hoping I'd have the guidance of team DPW8!!

I won't clutter up your real journal, but I just wanted to say you can do it.

and I say kick his a$$.

Good morning Leslie

Good Morning Leslie.. thats a great idea to start a new clean journal! Man your other one got torn up! I know how you feel..my hubby laughs everytime I say "I'm gonna look like That" Referring to a girl on a fitness magazine.. SO YOU CAN DO IT.. WE WILL ALL HELP YOU!! ~ And have fun in Vegas!! I think theres a fitness show in Houston in feb/ or march next year that I really want to do!! HMMM? Now you have got me thinking! anyway..good luck .. and Yes..you can do it!

I will try to helpyou out in anyway i can. It is a good thing you have team DPw8 on your side. if you listen to their instructions (to a tee) you will definately be ready for your show. I decided only 3 weeks ago to compete and so it was hard, but you have a good start and alot of time. Remember to listen and dowhat ever they say because they are hard asses for a reason (what they say works).

You go in with confidence to the show and the judges will definately pick you out of the crowd. I gave them attitude (good one) last show and got 3rd out of 7 very tough competitors.

Dont be too hard on yourself, but there are days when you beat yourself up (just look in my journal). It all comes together in the end.

As for your BF, i know from experience that they don't know what to say. You have to educate him and be patient, it is hard for them to go threw dieting with you. They put up with mood swings and alot of restrictions, but once you get on stage they are your biggest fan.

Have a great day.

Thanks for the kinds words JBO!

06/21/02
1 med coffee w/ half&half
½ c oatmeal w/ water
1.5 scoops Designer (30gP) (still no eggs in the house!)
1 Tbsp Natural PB

1 Can tuna
1 Tbsp MAYO (ok no more Kraft dressing –I saw sugar was 2nd ingredient thanks to W8lfter)
1 Tbsp PB- ok it was 1.5 Tbsp…..

Steamed Chickenw/Broccolli (didn’t bring lunch-had to order out)
3 California Rolls 1 Tuna roll
(above is made w/ avacado,raw tuna,white rice rolled up in seaweed) ea is slightly bigger than a quarter.

Steamed Chickenw/Broccolli (yes again!)
1/2c BrownRice
1 Tbsp PB
**preworkout

Protein shake
(6 strawberries, 3 Tbsp Heavy Cream, 35g protein pwdr)
**Postworkout
TOTALS (per Fitday.com)= 1818cal 62g F/75g C/212g P
( TOO HIGH I THINK!)
Tonights gym workout will be: Bi’s and tri’s
Biceps
Bicep curls ……..4sets (15/15, 20/12x3)
Bar curls……… 4 sets(25/15, 30/12, 40/10x2)
Preacher curls… 3 sets(15/10, 12/15x2)
Triceps
Assisted dips….4 sets( not sure of assisted lbs-will write down tonight)
Push downs…..4 sets(same as above)
Skull Crusher ..3 sets(same as above)
Cardio:
Despite the fact my ass still hurts from squats- I will be doing the stairs.

NOTE: All my fat seems to be from PB--can't be good. But I can't bring myself to drink flax oil whats a girl to do?

Is there a reason why you're using 5 meals instead of 6?

What is it that you think is too high?

Originally posted by w8lifter
Is there a reason why you're using 5 meals instead of 6?

What is it that you think is too high?

I eat every 3 hrs- 9am, 12pm, 3:30pm, 6:30pm, 11pm
(I am in the gym 9:00-10:45) Do you think I should have my first meal 7:00am before I leave the house for work?

I think calories are too high- which is probably the main reason I don't do 6 meals.

I always thought people who lift "heavy weight" should consume lots of calories and in order to lose weight a woman should have no more than 1600/day.

If you think it will help believe me I have NO PROB adding another meal- I am just afraid to gain "bad" weight....
Thanks W8!
BTW what is th scoop w/ SF gum---bad for you or not? I am an addict.

Originally posted by Leslie2196

I eat every 3 hrs- 9am, 12pm, 3:30pm, 6:30pm, 11pm
(I am in the gym 9:00-10:45) Do you think I should have my first meal 7:00am before I leave the house for work?

I think calories are too high- which is probably the main reason I don't do 6 meals.

I always thought people who lift "heavy weight" should consume lots of calories and in order to lose weight a woman should have no more than 1600/day.

If you think it will help believe me I have NO PROB adding another meal- I am just afraid to gain "bad" weight....
Thanks W8!
BTW what is th scoop w/ SF gum---bad for you or not? I am an addict.

Lesie.....not having seen your stats, I guess maybe from your other thread....I can only make general comments.

You do want to increase your meal frequency gradually until you reach 6 meals a day. So a 6:30AM meal would be good! I/we would like to see at least 12-15 grams of fat in each meal, maybe a shade less brown rice at lunch to compensate!


Here's the deal with calories. You are saying BW loss....we are never concerned with BW in that sense...it is always about Body Composition.....your percentage of BF! So these first few weeks...we prioritize macronutrients (protein, carbs and fats)...and if calories run a bit higher than usual, it is a good thing....it sevres to reset your metaboilism!

Had your caloric intake started to low....then as your contest prep evolves....you would have "Nowhere to go!


I leave the gum and more to w8, she still has to face this issue herself!


DP

*snaps SF gum*

Leslie.....5 or 6 meals will work....I'd do 6 now, as DP said....keep the same kcal range....it would mean shifting some of your foods around, also as DP mentioned.

Originally posted by Dr. Pain



Lesie.....not having seen your stats, I guess maybe from your other thread....I can only make general comments.

I leave the gum and more to w8, she still has to face this issue herself!


DP

My stats are as followed:
Height: 5'10
Weight: 154 lbs
Body Fat: Have no clue--will get it figured out soon
I will send in my BEFORE pics thru PM cuz the boys can't seem to handle bikini clad women!.... As you will see I need to add lots of muscle mass and lose BF.

Originally posted by Leslie2196

My stats are as followed:
Height: 5'10
Weight: 154 lbs
Body Fat: Have no clue--will get it figured out soon
I will send in my BEFORE pics thru PM cuz the boys can't seem to handle bikini clad women!.... As you will see I need to add lots of muscle mass and lose BF.

Age, parents body types, and training would help too!

If for pics you can hit any of the mandatory poses (PM w8), while tensing (even if you do not know how), it will allow us to evalu8 your symetry, proportion and musculature.

Because of your height...there may be certain training stadegies that we can suggest as you progress! Your pictures will be helpful in that regard.


DP

I am 23 yrs old, Mother is tall w/ heavy, thick legs. HerLower legs are almost as wide as thighs. I heritited the thicker legs-but I def have more leg shape than her. She also has a smaller waist and no hips. I got the small waist-but I have hips. She ha no muscle tone. Father is average. Little belly, "muscular"arms and skinny leg w/ no ass. Hope thats decriptive enough. I am doomed!

I emailed W8lfter the pics- they are not posed or tensed- I didn't know atthe time. Perhaps soon I will have access to another digital camera for better assessment.
Thanks DP!

Leslie, We have some wonderful news for you! After careful reveiw fo your pictures, Dpw8 totally believe that you have what takes and have more than enough time!


A breif synopsis or critique for those not so priviledged, Leslie's physique is awesome.....nice tiny waist and tight abdominal/midrife area, nice symetry, but shoulder to hip proportion is a little off!

We need to widen and cap the shoulders a bit, while reducing the inner and outter thigh area, glutes are almost there...the combination of this will bring your fiqure into better proportion!

As for your nutritional program...your genetics suggest a bit of insulin resistance...so we are on the right course now!


As Leslie herself says, "Here we go...."


DPw8

Originally posted by Dr. Pain
Leslie, We have some wonderful news for you! After careful reveiw fo your pictures, Dpw8 totally believe that you have what takes and have more than enough time!


A breif synopsis or critique for those not so priviledged, Leslie's physique is awesome.....nice tiny waist and tight abdominal/midrife area, nice symetry, but shoulder to hip proportion is a little off!

We need to widen and cap the shoulders a bit, while reducing the inner and outter thigh area, glutes are almost there...the combination of this will bring your fiqure into better proportion!

As for your nutritional program...your genetics suggest a bit of insulin resistance...so we are on the right course now!


As Leslie herself says, "Here we go...."


DPw8

Wow DPW8, really?! I am so excited!
Should continue my normal meal plan as above until I return from Las Vegas on 07/06/02. Strict diet in LV will not happen! Upon returning I will have 4 months and 3 days to make my improvements. Its all or nothing! I suppose I will up it to six meals/day and train heavy -esp shoulders-
I am not clear on the cardio or the nutritional program - but I guess everything will unfold shortly...
Once again, thanks for giving me a focus Team DPW8! I look forward to the gruelsome days ahead

I guess I should have my share of chocolate chip cookies now to get it outta my system.... I know, I know it was a joke...

06/22/02
½ c oatmeal w/ water
5 egg whites w/ 1 yolk
1 Tbsp Natural PB

Protein shake
(6 strawberries, 3 Tbsp Heavy Cream, 35g protein pwdr)

1 Can tuna
1 Tbsp MAYO (2gF)
1 Tsp Flax (4.5g F)
1 Tbsp PB (a real TBSp-8gF) total F=14.g)
**preworkout

Protein shake
(made w/ only 2 23gP, 2 Tbsp HeavyWhpCream,4 strawberryies)
**post workout

OUTBACK- kept my strength-sorta

Salad w/o cheese and croutons with oil
NO BREAD
1 Piece of Salmon
3/4 sweet potato (was low on carbs today)
steamed veggies

Totals (fitday.com) 2062cal 84F, 109C, 200 P
GYM WORKOUT:
SHoulders
Presses............4 sets (15-15lbs, 12/20, 8/25, 5/30)
Arnolds.............4 sets (12/15lbsx2, 10/20, 6/25)
Bent over Lat...4 sets (10/15, 10/12, 12/10x2)

Triceps:
Dips...................4 sets (12/88lbasst, 12/82lbasst, 10/70lbsasst, 6/58lb asst)
Overhead Pullover...4 sets (15/20, 12/25x2, 10/30, 6/35)
would have done another ex but gym closed
in the totals!!

The fat added up right in the last meal, butt looks like you have the "Wrong" kind of MAYO! (mine has 11 grams per T)

Would like to see some greens or veggies with your tuna!

DP

Originally posted by Dr. Pain
The fat added up right in the last meal, butt looks like you have the "Wrong" kind of MAYO! (mine has 11 grams per T)

Would like to see some greens or veggies with your tuna!

DP

I got Just to Good Mayo- only 2g of fat...cause I love my PB. Should I switch to reg Mayo and ditch the PB...or use as a tweak?

I added veggies to my dinner
thanks DP!

Still wondering about SF gum though---I had like 4 pcs so far.....

Originally posted by Dr. Pain
There is enough P-Nut Butter at other meals, a Safflower Mayo (Omega 6s) will balance the Omega 3s in the flax!

I would use less Nuts......and more Creamy Stuff!


The gum is w8's demon too, you two must face this together! She has 122 reasons to look into it!



DP

Originally posted by Dr. Pain

She has 122 reasons to look into it!

DP

That was not nice at all!!!!

My easy resources are down now aren't they and I'm a little busy at the moment....guess I'll have to keeping chewing!

Originally posted by Dr. Pain


As for your nutritional program...your genetics suggest a bit of insulin resistance...so we are on the right course now!

DPw8

I have been thinking about my training plan for the comp in NOv- and was wondering about your above comment. ....
I don't know what you mean? How does that effect my diet? Should I keep around 1800cal now then cut down later? And what about cardio? How much?
Thanks DPW8

Leslie,

Your genetics:meaning your parents genetic make-up and your tendency to hold you BF on your thighs (just like me).
Stick with the numbers that team DPw8 tell you.
Girl don't keep on thinking you need to cut calories to lose BF. Its adjusting your calories into healthier food choices that will get you lower BF. Remember fats are high in calories, but when you consume the right fats, you actually lose fat.

Thanks JBo- I will keep the cals and fat up-it obviously worked for you

06/22/02 meals

Protein Pancakes
(1/2 c oats, 1/2 c cottage, 3 eggs+1 white with SF syrup)

Strawberry Protein Shake
(5 strawberries, 35g P, 3 Tbsp Heavy cream)

1 can Tuna
Lettuce, cucumbers, sprinkle of cheese, 2 Tbsp egg salad, 2 bites cantalope w/ oilive oil and vinagar
(I ate at Ruby Tuesday sald bar and brought my own can tuna)
god I am sick!

1 chicken breast
1/2 c rice
1 Tbsp PB
Broccolli w/ little oil

1 can Tuna
1 Tbsp reg Mayo (couldn't find safflower)
1 tsp Flax
PLUS .......so six meals
(First meal was at 2:30am--1 can tuna, 1 Tbsp Mayo, 1 tbsp PB- up late watching movies )

TOTALS: 2075cals 77g F, 86g C, 231g P (too many cals????)

NO weights today
Did 30 min run on treadmill.

Originally posted by w8lifter


That was not nice at all!!!!

My easy resources are down now aren't they and I'm a little busy at the moment....guess I'll have to keeping chewing!

LMAO! Yeah, why don't you keep your mouth busy Baby?

Originally posted by Leslie2196


I have been thinking about my training plan for the comp in NOv- and was wondering about your above comment. ....
I don't know what you mean? How does that effect my diet? Should I keep around 1800cal now then cut down later? And what about cardio? How much?
Thanks DPw8

Leslie, slow down.....we thought you were going on vacation?

Keep everything the same right now. How much cardio are you doing?

Originally posted by J'Bo
Leslie,

Your genetics:meaning your parents genetic make-up and your tendency to hold you BF on your thighs (just like me).
Stick with the numbers that team DPw8 tell you.
Girl don't keep on thinking you need to cut calories to lose BF. Its adjusting your calories into healthier food choices that will get you lower BF. Remember fats are high in calories, but when you consume the right fats, you actually lose fat.

And J'Bo, RIGHT ON GIRL!

W8 i thought your little finger flipping icon was priceless. I kinda have an addiction to S/F juicy fruit too.

OK, I take back everything nice I have said! I'm surrounded by a bunch of gum chewing spitters!

Mmmmm, surrounded!


DP

Originally posted by Dr. Pain

Leslie, slow down.....we thought you were going on vacation?

Keep everything the same right now. How much cardio are you doing?

Okay I guess I am a little anxious to get the ball rolling and I thought you forgot about me I am going on Vaca to LV and will pretty much be keeping the same diet with the exception of a few dinners prob.....I will also workout prob 3x too.....I will keep as is until I return as the Dr ordered!....

As for cardio I have cut down majorly- Last week I did only 3 25min sessions(hill, stairs, run/walk)....I usually run 3.25mi 3xweek and 8mi on Sundays....But for some reason my legs don't wanna run lately.....
Should I be doing 4 sessions/week like I used to?

Thanks DpW8!!

BTW as long as no one is yelling about SF gum I am happily chewing away *blows Bubble*.....