My 2009 Journey

sara · 04-03-2009, 05:16 PM

Quote:

Originally Posted by Burner02

...her compelling need to take and post bikini pics...just sayin'...

Not till November.. when I feel 98% comftorble with my body

Quote:

Originally Posted by katt

Our goals are trips we take to warmer parts.... lol... it's cold here up North, so we have to go every once in a while to get our dose of sun.. when you know you'll have to put on a bikini,,, that does wonders for the dieting

that is a goal alright

sara · 04-03-2009, 05:20 PM

Quote:

Originally Posted by Built

How fast is your weight dropping, Sara? How far to go?

At first I was losing 1 lb a week...
Ever since I started back hittin the weights .. March 6'th, 0 - 0.5 lb per week

My goal to lose 9 lbs by May 8'th

sara · 04-03-2009, 05:21 PM

Quote:

Originally Posted by Burner02

really? why not? I think it would be fun. Elle mcPherson did it...

Who is that ?

**Built** · 04-03-2009, 05:30 PM

What do you weigh now, and how tall are you?

What average macros are you running?

Burner02 · 04-03-2009, 05:31 PM

Quote:

Originally Posted by sara

Not till November.. when I feel 98% comftorble with my body

...actually, this was for Maria...but you too are highly encouraged to participate!

oh...mah...gawd! Elle McPherson? one of the original and real super models?

sara · 04-03-2009, 05:35 PM

Quote:

Originally Posted by Built

What do you weigh now, and how tall are you?

What average macros are you running?

I gained weight so, Im at 144 .. im 5'3''
My short term goal to be down to 135 by may 8'th
Long term goal: 115-120 .. where I used to be few years ago

sara · 04-03-2009, 05:36 PM

Quote:

Originally Posted by Burner02

...actually, this was for Maria...but you too are highly encouraged to participate!

oh...mah...gawd! Elle McPherson? one of the original and real super models?

Na.. its all on maria

Burner02 · 04-03-2009, 07:31 PM

nope. you inquired...you must participate!
its in the rules.

**Built** · 04-03-2009, 10:35 PM

Quote:

Originally Posted by sara

At first I was losing 1 lb a week...
Ever since I started back hittin the weights .. March 6'th, 0 - 0.5 lb per week

My goal to lose 9 lbs by May 8'th

Quote:

Originally Posted by Built

What do you weigh now, and how tall are you?

What average macros are you running?

Quote:

Originally Posted by sara

I gained weight so, Im at 144 .. im 5'3''
My short term goal to be down to 135 by may 8'th
Long term goal: 115-120 .. where I used to be few years ago

144 does NOT make you a very big girl, but at your height, even five pounds shows - I'm sure you're feeling better already.

Half a pound a week at your teeny-tiny size is a nice, manageable rate. Please don't feel like you should aim for something more than this - if your maintenance is around 1900 a day (that about right?), half a pound a week means you'll need to drop to 1600-1650 a day.

Getting 9 lbs off by May 8th means a deficit of 900 calories a day - you'd have to drop down to 1000 calories a day to do this - WAY too low unless you're running a PSMF.

What calories and macros are you running on average right now?

___________________________________________
As an aside, if you DID want to run a PSMF (you posted that you were thinking about it recently) at 33% bodyfat you'd be a category II dieter - your protein would be around 120g a day and your tag along calories would add about another 200 or so to your days - but I'd highly recommend reading the book if you intended to do something this extreme.

I helped QuestionGuy with his setup last week, and he's the same category as you are so the setup's the same.

Your 5-hour carbup would be somewhere between 144 and 288g of carb.

(Note that as a female, you'd be a category I dieter at 24% bodyfat, which for you is probably at around 126 lbs)

Quote:

Originally Posted by Built

Okay, so you're abouy 22% bodyfat, making you a nice juicy category II dieter. Your protein, set at 1.25g/lb lean mass because you lift, puts you at a dietary intake of about 240g daily. Add another 200 or so tag-along calories from veggies and the minimum caloric intake for you will be around 1200 a day. You are allowed to go higher, okay? 1200 set up like this is the lowest you could run without undue risk to your lean mass.

You will take one free meal a week - if you feel you must - and one 5-hour refeed a week.

I'd set up the carbup day to have 240g protein, 60g of fat and between 300 and 600g of carbohydrate, depending on your desire, need, and comfort. This puts your refeed calories between about 2650 and about 3800 calories for that day. Drink a whey shake and eat a couple of pieces of fruit, and an hour later, perform a tension workout* before the refeed, and remain moderately active during the carbup to enhance reglycogenation. Load creatine during this time, it will also assist in reglycogenation, as will shots of ordinary vinegar. I alternate between vinegar and creatine every hour when I do my refeeds, but I'm category I and my refeeds are about 36 hours long.

You will train twice a week, full body, low rep - my preference is to train every third day, as follows:

PSMF workout 1
Push press 3 x 5-8
Chins 3 x 5-8
Squats 3 x 5-8

PSMF workout 2
Bench 3 x 5-8
Deads 3 x 5-8
T-bars 3 x 5-8

Optional: Moderate-intensity cardio, 30-45 minutes 4-7 times a week as required for appetite suppression.

Optional: Intervals, if performed; 45-60 second range with rest periods equal or double (45-120 seconds) and do 4-5 repeats a maximum of twice per week.

Optional: consume 5g glucose 10 minutes pre-workout, plus 15-30g glucose and 15g whey protein sipped during/after the workout to protect LBM.

Supplements:
1g potassium
1g calcium
500mg magnesium
10g fish oil
Multi
1g vitamin C

For carbups: creatine (I load 20g during a carbup)
(Note: salt your food normally)

This jive with your interpretation?

My tension workout:*
Tension Workout Back to UD2.0 Sheet
Movement Reps Rest
Squats 8-12 75
Leg extensions 8-12 75
RDLs 8-12 75
SHELC 8-12 75
Arnies 8-12 75
Lat pulldowns 8-12 75
Rows 8-12 75
Incline bench 8-12 75
Bis 8-12 75
Tris 8-12 75
Do 2 sets of each, do 'em as pairs if desired.

sara · 04-04-2009, 08:07 AM

Quote:

Originally Posted by Built

Getting 9 lbs off by May 8th means a deficit of 900 calories a day - you'd have to drop down to 1000 calories a day to do this - WAY too low unless you're running a PSMF.

What calories and macros are you running on average right now?

Honestly, I am not counting calories this time at all.. I decided to just eat healthy, not measure my protein,carbs,fat.. just estimate it since I used to measure everyday in the past.. Its not being lazy.. Its a small plan I made to myself where I started with

eating 5-6 clean meals everyday.. having one cheat day..
Adding weight training and been consistant with it and not missed one day since march 6'th.. where I have not been working out much since 2007
Now adding water and setting a goal with my daily water intake..

and after may 17'th with my LONG term goal. I want to start a new nutrition/training plan along adding some cardio .. and start measuring my food,adding my calories everyday

But, honestly my macros now.. that's just an estimate: 50% protein , 35% Fat, 15% Carbs .. this is something I decided to do on my own and it worked well for me..along with a one day cheatmeal..

**Built** · 04-04-2009, 11:41 AM

How many grams of protein, carb and fat do you run? I see that you keep your carbs fairly low, too - sure feels a lot more comfortable than a high-carb plan for cutting, doesn't it?

sara · 04-04-2009, 01:51 PM

Quote:

Originally Posted by Built

How many grams of protein, carb and fat do you run? I see that you keep your carbs fairly low, too - sure feels a lot more comfortable than a high-carb plan for cutting, doesn't it?

I am not very proud of the amount of protein I'm consuming..

VERY low i would say 100 approx grams of protein , ~ 50-60 grams fat..
the carbs, I am not sure if i need to count the carbs coming from cottage cheese, peanut butter, tomatoes, atkins protein bar (3 carbs) -net

But all I know it does feel good to be on a low carb while cutting.. mentally and phsyically.. and i have tons of energy!

**Built** · 04-04-2009, 02:12 PM

100g is hardly low. Why would you think it was low?

sara · 04-04-2009, 02:15 PM

Quote:

Originally Posted by Built

100g is hardly low. Why would you think it was low?

Because when i was ~ 115 lbs I used to consume 150-175 grams protein a day..

**Built** · 04-04-2009, 02:18 PM

Please ditch the atkins bars. Protein bars are glorified crap candy bars, and the "net carbs" thing is bullshit.

I'm going to ask you to fitday a day of your current eats - I need to see how the fatty acids break down and the fibre.

**Built** · 04-04-2009, 02:26 PM

Okay, I was worried when I read this:

Quote:

Originally Posted by sara

my macros now.. that's just an estimate: 50% protein , 35% Fat, 15% Carbs ..

But then you posted this:

Quote:

Originally Posted by sara

I am not very proud of the amount of protein I'm consuming..

VERY low i would say 100 approx grams of protein , ~ 50-60 grams fat..
the carbs, I am not sure if i need to count the carbs coming from cottage cheese, peanut butter, tomatoes, atkins protein bar (3 carbs) -net

But all I know it does feel good to be on a low carb while cutting.. mentally and phsyically.. and i have tons of energy!

If you're getting in 1100 calories a day, with 400 calories coming from 100g protein and 540 calories coming from 60g of fat, you are getting 50% of your calories from fat and 35% from protein. MUCH better - I'm glad you clarified. You just typed too fast. I do this too.

Now, can you start getting in more vegetables? Broccoli, cauliflower, brussels sprouts, romaine, spinach, kale... also no grain, that'll just shoot you in the foot, but a cup of raspberries are good for you.

sara · 04-04-2009, 02:26 PM

Quote:

Originally Posted by Built

Please ditch the atkins bars. Protein bars are glorified crap candy bars, and the "net carbs" thing is bullshit.

I'm going to ask you to fitday a day of your current eats - I need to see how the fatty acids break down and the fibre.

That's what I thought.. I chose atkins bar thinking the FDA approves it for diabetics and they cant lie about the "net carbs" .. well, I am done with the bars anyways.. I had my last one yesterday

I'll get my macros from yesterday on fitday

**Built** · 04-04-2009, 02:28 PM

Awesome. Let's make sure this KEEPS working for you.

sara · 04-04-2009, 02:30 PM

Quote:

Originally Posted by Built

If you're getting in 1110 calories a day, with 400 calories coming from 100g protein and 540 calories coming from 60g of fat, you are getting 50% of your calories from fat and 35% from protein. MUCH better - I'm glad you clarified. You just typed too fast. I do this too.

Now, can you start getting in more vegetables? Broccoli, cauliflower, brussels sprouts, romaine, spinach, kale... also no grain, that'll just shoot you in the foot, but a cup of raspberries are good for you.

Cut the oatmeal out of my first meal? and replace it with berries?

I eat veggies with my 3'rd and last meal.. I'll add more veggies in my 5'th meal as well.

Shoot me in the foot?

My left foot, toes been fractured before dont scare me

JK

sara · 04-04-2009, 02:34 PM

Quote:

Originally Posted by Built

Awesome. Let's make sure this KEEPS working for you.

I think it stopped working for me 2 weeks ago.. I mainted my body weight this morning too... but, people telling me I look leaner from last week

Could it be because i added the weight training back to my plan?

sara · 04-06-2009, 07:02 PM

Ok, had my last cheat day this past weekend .. no more saturday cheat meal for a while now.. gotta get off the last 9 lbs quickly before may 8'th..

chiquita6683 · 04-06-2009, 07:09 PM

Quote:

Originally Posted by sara

Ok, had my last cheat day this past weekend .. no more saturday cheat meal for a while now.. gotta get off the last 9 lbs quickly before may 8'th..

U can do it!!!

**Built** · 04-06-2009, 07:11 PM

It actually might be too ambitious, but let's see where we can get you, k?

sara · 04-06-2009, 07:15 PM

Quote:

Originally Posted by Built

It actually might be too ambitious, but let's see where we can get you, k?

we'll see

katt · 04-07-2009, 08:50 AM

Quote:

Originally Posted by sara

Ok, had my last cheat day this past weekend .. no more saturday cheat meal for a while now.. gotta get off the last 9 lbs quickly before may 8'th..

how long without a cheat meal?? The longest I've gone is two weeks and that seemed like eternity.

sara · 04-07-2009, 07:15 PM

Quote:

Originally Posted by katt

how long without a cheat meal?? The longest I've gone is two weeks and that seemed like eternity.

No idea.. as soon I see the scale moving again, at least 3 lbs

sara · 04-07-2009, 07:38 PM

DIET: ON

WEIGHTS: OFF

CARDIO:20 Minutes Treadmill incline

Balin · 04-07-2009, 08:44 PM

Quote:

Originally Posted by sara

DIET: ON

WEIGHTS: OFF

That rather binary of you

**Built** · 04-07-2009, 09:06 PM

Quote:

Originally Posted by Balin

That rather binary of you

Well you know, there are only 10 types of people...

sara · 04-07-2009, 09:16 PM

Quote:

Originally Posted by Balin

That rather binary of you

You missed my cardio

04-03-2009, 05:30 PM	#124
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	What do you weigh now, and how tall are you? What average macros are you running? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

04-03-2009, 07:31 PM	#128
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	nope. you inquired...you must participate! its in the rules. Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

04-04-2009, 11:41 AM	#131
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	How many grams of protein, carb and fat do you run? I see that you keep your carbs fairly low, too - sure feels a lot more comfortable than a high-carb plan for cutting, doesn't it? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

04-04-2009, 02:12 PM	#133
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	100g is hardly low. Why would you think it was low? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

04-04-2009, 02:18 PM	#135
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	Please ditch the atkins bars. Protein bars are glorified crap candy bars, and the "net carbs" thing is bullshit. I'm going to ask you to fitday a day of your current eats - I need to see how the fatty acids break down and the fibre. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

04-04-2009, 02:28 PM	#138
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	Awesome. Let's make sure this KEEPS working for you. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

04-06-2009, 07:02 PM	#141
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	Ok, had my last cheat day this past weekend .. no more saturday cheat meal for a while now.. gotta get off the last 9 lbs quickly before may 8'th..

04-06-2009, 07:11 PM	#143
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	It actually might be too ambitious, but let's see where we can get you, k? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

04-07-2009, 07:38 PM	#147
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	04/07/09 DIET: ON WEIGHTS: OFF CARDIO:20 Minutes Treadmill incline

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