Seeking advice...Please help

[triplstep]

Hell yes......

pounding out a nice set for 10. Great form, great rhythm, rip it up Girl....

Keep it going....

 

[Gymgirl130]

2/22/2012

Diet- Mod carb

Totals- 1415cals, 39.2g fat, 84.9g carb, 182.0g pro

WO-Shoulders/Abs/Cardio

Smith Shoulder press (wt doesn't include bar)
30/10
40/10
50/10

Arnold press
15/10
20/10
20/10

Lateral raises w/arms bent
10/10
15/10
15/10

Front raises on pulley
40/10
40/10
40/10

Up right rows on pulley
40/10
50/10
60/10

Reverse shoulder fly
10/10
15/8
15/8

Abs
Machine Crunches
65/20
80/20
80/20

Hammer strength Crunches (body wt)
15 rep front 3X
10 side oblique ea 3X

Cardio- 45min on elliptical

 

[Gymgirl130]

2/23/2012

Diet- high carb day

Totals- 1480cals, 21.6g fat, 147.1g carb, 175.7g pro

WO- Quads/Caves/Cardio

BB Squat
115/10
135/8
135/10

Leg Press
160/10
180/10
200/10

Leg Ext
60/10
70/10
80/10

Abduction
200/10slow 10pulses
200/"
200/"

Hack Squat
50/10
70/10
90/10

Calves on Smith (wt doesn't include bar)
50/10slow 10pulses toes pointed out for 1 set, toes pointed straight for 1 set
70/10s 10p
70/10s 10p
70/10s 10p

Cardio- 45min bike speed intervals w/progressive resistance

 

[sassy69]

Nice workouts! How are you feeling?

 

[Gymgirl130]

2/24/2012

Diet- low carb

Totals- 1410cals, 53.9g fat, 41.2g carbs, 190.1g pro

WO- Chest/Arms/Abs/cardio

Flat bench
85/10
95/8
100/8

Hammer strength incline
70/10
80/8
80/8

Pec dec flys
70/10
85/8
85/8

Tricep Push downs
30/30
50/10
50/8
50/8

Incline skull crushers
30/15
40/12
50/10

push downs elbow out
40/10
55/10
50/10

BB curls drop set
35,30,25/10,10,10 3X

Preacher curls w/ez bar
20/12
30/12
40/10

DB curls
15/10
15/10
15/10

Concentration curls
12.5/10
12.5/10

Abs
Hanging leg raises
25
25
25

Decline crunch holding 10lbs
20
20
20

Cardio-
Treadmill- 10min
Elliptical- 20min

Had a good work out today! Arms felt nice and pumped.

 

[Gymgirl130]

2/25/2012

Diet- No Carbs

Totals-1,410cals, 61.2g fat, 39.4g carbs, 180.3g pro

Today was tough, very stressed and moody but after I got my work out in I felt better.

WO- Hamstrings/Glutes/Calves/Cardio

Lying leg curls
40/30
70/10
80/8
80/8

kneeling leg curls
50/8 3X

SLDL
95/10
115/8
115/10

Lunges w/ one leg on bench
20lb DB/10 rep ea leg 3X

Hip ext
125/10 3X

Abduction
200/10slow/10pulses 3X

Seated calves (toes pointed straight & in)
130/10slow, 10 pulses 3X

Cardio- treadmill 45min

 

[Gymgirl130]

Nice workouts! How are you feeling?

My moods are so up and down lately. Some days are good and I feel great other days I feel like I should look better. I have been focused yet stressed at the same time. Some days I wish this would be over then I think that I can't wait until my next show. Overall I am feeling good a little tired and exhausted but only 4 weeks left!!

 

[sassy69]

My moods are so up and down lately. Some days are good and I feel great other days I feel like I should look better. I have been focused yet stressed at the same time. Some days I wish this would be over then I think that I can't wait until my next show. Overall I am feeling good a little tired and exhausted but only 4 weeks left!!

Sounds like you're right where you need to be. Its an art form keeping an even keel for that long. IMO its the hardest part of competition.

I'll also warn you that the last 4 weeks are usually the worst for the mindfuck. Just keep doing what you're doing, stay consistent & persistent, have faith in your program and don't second guess yourself. Right around this time is when I start occupying myself w/ my ToDo list for show day to keep myself from getting impatient or frustrated or overthinking things. Things like how I'm going to do my tan, do I have touch up stuff, is my suit all set, what am I going to do w/ hair & makeup, etc.

 

[Gymgirl130]

2/26/2012

Diet- Mod Carb

1,313totals, 40.4g fat, 78.9g carbs, 164.3g pro

WO- Back/Abs

lat pull downs
55/20
85/10
100/8
100/8

Dead lifts
95/12 3X

Machine Row
35 ea side/10-12 3X

Back torso ext
130/10
160/10
160/10

Abs
Cable crunches
80/25
100/25
100/25

leg raises on bench
25reps 3X

planks
1min 3X
side planks 1min ea side

 

[Gymgirl130]

Sounds like you're right where you need to be. Its an art form keeping an even keel for that long. IMO its the hardest part of competition.

I'll also warn you that the last 4 weeks are usually the worst for the mindfuck. Just keep doing what you're doing, stay consistent & persistent, have faith in your program and don't second guess yourself. Right around this time is when I start occupying myself w/ my ToDo list for show day to keep myself from getting impatient or frustrated or overthinking things. Things like how I'm going to do my tan, do I have touch up stuff, is my suit all set, what am I going to do w/ hair & makeup, etc.

I'm definitely losing my mind at this point lol.. happy, sad, angry, thinking about a lot and forgetting to do stuff. Good idea to start a list so I don't forget anything. I'm glad I have all of you for the support tho because my friends and co-workers just don't get it.

 

[sassy69]

I'm definitely losing my mind at this point lol.. happy, sad, angry, thinking about a lot and forgetting to do stuff. Good idea to start a list so I don't forget anything. I'm glad I have all of you for the support tho because my friends and co-workers just don't get it.

Assume most people around you won't get it. Its a 24/7 commitment. Remember that it was YOU who chose to do this, so its on one else's job to deal w/ your mood swings on low carb days, or "understand you". That's all your job to manage. However you also get to show the photos when its all over. THEN people will see what the result is and maybe get a little understanding of what the commitment is & that yes, this shit works!

But don't add more stress to yourself by worrying about what others think. Stay focused! Its ALL YOU!

 

[Gymgirl130]

2/27/2012

Diet- High carbs

Meal 1- 4 egg whites, 3 oz chicken slices, veggies, 3/4C oats sprinkled w/splenda and cinnamon
Meal2- 4oz chicken, 4oz sweet potato
Meal3- 4oz chicken, 4oz sweet potato, 1C spinach
Meal 4- 8oz fish, 1C spinach, 1/2 C brown rice
Meal 5- 1can tuna, 1 C spinach, 4egg whites, 1tsp evoo

Totals- 1404 cals, 25.8g fat, 130.0g carbs, 166.9g pro

Since I am 4wks out I will be posting my meals instead of just totals, I have been lazy the last few wks srry. I also weighed my self this morning and I have gained another pound, now up to 137, don't know if I should be gaining weight at this point but who knows.

WO- Cardio

Am: stair master intervals in sauna suit 60 min
Pm: elliptical 30 min, bike speed intervals 15min

 

[Gymgirl130]

Assume most people around you won't get it. Its a 24/7 commitment. Remember that it was YOU who chose to do this, so its on one else's job to deal w/ your mood swings on low carb days, or "understand you". That's all your job to manage. However you also get to show the photos when its all over. THEN people will see what the result is and maybe get a little understanding of what the commitment is & that yes, this shit works!

But don't add more stress to yourself by worrying about what others think. Stay focused! Its ALL YOU!

You're right I need to stop worrying!! and I can't wait to show my pictures of how far I have come it's such a great accomplishment.

 

[Gymgirl130]

2/28/2012

Diet-low carb

Meal 1- 4egg whites, 4oz chicken, veggies, 1/3C oats
Meal 2- 4oz chicken, 2T pb, 1C spinach
Meal 3- 1C spinach, 4 oz chicken, 1/2 T evoo
Meal 4- 1 can tuna, 1oz almonds
meal 5- 7oz fish, 1C spinach, 4 egg whites, 1/2 T evoo

Totals-1,450cals, 59.3g fat, 50.7g carbs, 180.3g pro

WO- Back/Abs/Cardio

Pull ups w/assistance
10
10
14

Dead lifts
95/12 3X

Vertical traction
70/10
80/10
90/10

Machine row
70/10
85/10
85/10

Back torso ext
130/12
130/12
130/12

Abs
Machine crunches
60/25 3X

V-ups on floor
25 2X

Torso twists
50 total

Cardio
10min treadmill 6mph run
20min on row machine

2/29/2012

Diet-NO carb

Meal 1- 4egg whites, 4oz turkey slices, veggies, 2T pb
Meal 2- 1 can tuna, .75oz almonds
Meal 3- 1 C spinach, 4oz chicken, 1/2T evoo
Meal 4- 4oz chicken, .75oz almonds
Meal 5- 1C spinach, veggies, 7-8oz fish, 4egg whites, 1/2T evoo

Totals- 1,406cals, 63.4g fat, 32.4g carb, 178.2g pro

WO- Rest day

 

[Gymgirl130]

3/1/2012

Diet- Higher carb

Meal 1- 1/3C oats, 4egg whites, 4oz turkey slices, veggies
Meal 2- 5oz chicken, 1 oz almonds
Meal 3- 7oz fish, 1/3C brown rice, 1C spinach, veggies
Meal 4- 5oz chicken, 1C spinach, 2Tpb w/celery sticks
Meal 5- 1can tuna, 1C spinach, 4egg whites, 1/2 T evoo

Totals- 1470cals, 53.3g fat, 68.2g carb, 182.3g pro

WO- Leg/Abs/Cardio

Hack Squat
90/12
140/10
160/10
180/10

Leg press
205/12
295/10
385/8

Leg ext (last set failure)
70/15
80/12
80/20

kneeling leg curls
50/10
50/10
55/10

Abduction
180/10 slow, 10 pulses, 10 slow 3X

Adduction
180/10 slow, 10 pulses, 10 slow 3X

Calf raises on smith
toes pointed out
90/10slow 10pulses 3x

toes pointed straight
90/10slow 10 pulses 3X

Cardio
Sprints on treadmill- 35 min 1min sprint/ 1min walk

10min jump rope- 25 dubs rest and repeat

15 min Ab Circuit

Felt better after I did my HIIT cardio. I think I am going to stick with that rather than long sessions.

 

[Gymgirl130]

3/2/2012

Diet- low carb

Meal 1- 4egg whites, 4 oz chicken, veggies, 1/3C oats
Meal 2- 5oz chicken, 1C spinach, .75oz almonds
Meal 3- 5oz chicken, 1C spinach, 2T pb w/celery sticks
Meal 4- 8oz fish, veggies, 1/2 T evoo
Meal 5- 1 can tuna, 4egg whites, 1C veggies

WO- chest/arms

flat bench
95/10
105/8
105/8

HS incline
70/10
70/10
80/10

DB flys on bench
20/10
20/10
20/10

Dips
w/resistance 28lbs/12
22lbs/10
22lbs/10

Skull crushers
40/10
40/10
40/10
40/10

Reverse grip
30/10 4X

DB Curls
20/10 4X

Cable curls
40/10
50/10
55/10
60/10

Cardio- 30min on treadmill hills

3/3/2012

Diet-no carb

Meal 1- 8 egg whites, 2T pb w/celery sticks
Meal 2- 5oz chicken, .75oz almonds, 1 C spinach
Meal 3- same as meal 2
Meal 4- 7 oz fish, 1 C spinach, 1/2 T evoo
Meal 5- 1 Can tuna, 1C spinach, 1/2 T evoo, 4 egg whites

Totals- 1,361cals, 61.9g fat, 32.9g carb, 172.2g pro

WO- Shoulders/Abs/Calves

DB press
15/15
20/12
30/10
Drop set 10 reps ea
30/20/10

Machine shoulder press
50/10
65/10
80/10

Lateral raises
12.5/10 3X
Drop set 10 reps ea
12.5/10/5

Reverse pec dec
70/12
85/10
85/10
Drop set 10 reps ea
85/70/55

Seated Calves
Toes straight- 50lb ea/15 3X
Toes in-90lb 15 slow/10 pulses 3X

Abs
Hanging leg raises- 20X5
15 min Ab circuit

Cardio- 30 HIIT on elliptical 1min sprint/1 min normal

 

[HANDSOME STRANGER]

No reason to just eat egg whites... Eat the whole egg...... EGG's are not unhealthy, against popular belief... Stair climber or stationary bike... Drop the treadmill or just go out and actually run.. Wont really get into your diet.. But there are other vegetables beside spinach.. And I hope you realize even your no carb diet has carbs trace carbs from the veggies and nuts and PB... Other than that everything looks within reason.. Good luck and keep us posted..........

 

[triplstep]

No reason to just eat egg white... Eat the whole egg...... EGG's are not unhealthy, against popular belief... Stair climber or stationary bike... Drop the treadmill or just go out and actually run.. Wont really get into your diet.. But there are other vegetables beside spinach.. And I hope you realize even your no carb diet has carbs trace carbs from the veggies and nut and PB... Other than that everything look with in reason.. Good luck and keep us posted

Bro, are you kidding me.....

Keep your sites set on the prize gymgirl. The tough part is in your rear view mirror. You have been working and eating awesomely up to this point, and I'm sure your looking better than ever.

 

[HANDSOME STRANGER]

Bro, are you kidding me.....

Keep your sites set on the prize gymgirl. The tough part is in your rear view mirror. You have been working and eating awesomely up to this point, and I'm sure your looking better than ever.

Kidding about WHAT???? The egg whites, the treadmill or the trace carbs or her just eating spinach????? What do I need to go into great detail about so there is no miss understanding??

I did not ridicule her I just pointed out some very basic things..

It is obvious she is some what new to all this because it is only evident in her posts.. By not educating her, it only sets her up for failure.. So which is it let her think one thing or tell her the truth...

And yes keep your SIGHTS on the prize by all means..

In no way was my reply meant to be negative.. If taken that way sorry.. Just putting out some helpful information.. Remember most people only regurgitate what a friend has told them or what they have read from somewhere else.. You can never go wrong with FACTS.. When you fall into all the hype, you will eventually see it for what it is. HYPE.. Knowledge is everything without it you are lost and DAMAGED.. Again as said before GOOD LUCK and keep us posted...

 

[Gymgirl130]

No reason to just eat egg whites... Eat the whole egg...... EGG's are not unhealthy, against popular belief... Stair climber or stationary bike... Drop the treadmill or just go out and actually run.. Wont really get into your diet.. But there are other vegetables beside spinach.. And I hope you realize even your no carb diet has carbs trace carbs from the veggies and nuts and PB... Other than that everything looks within reason.. Good luck and keep us posted..........

I just eat the egg whites for now to keep my calorie limit low and because of the high cholesterol in them. I have high cholesterol already from genetic reasons and I don't want to consume more in my diet. I know they are not unhealthy and I will add them back in my diet once I get through this competition. When I say no carbs I mean no complex carbs from sweet potatoes, brown rice, and oats, I know there are carbs in other things that is why I post my totals and calculate them in. If you look you can see I am consuming carbs on my "no carb" days. I also eat asparagus and zucchini but I have been really busy and haven't had the time to cut up vegetables so spinach is just more convenient. The treadmill really gets me sweating I can do sprints/hills/random, and when its cold out side the treadmill is perfect! I also like to switch it up so I am not getting board so I do any type of cardio. Does it really matter what cardio I do as long as I am pushing myself and sweating?
This is my first competition and it has really opened my eyes on how to eat properly. I use to do starvation/binge diets year after year and I am just now figuring out what works well with my body.

Love the feed back and your input thanks!

 

[Gymgirl130]

Bro, are you kidding me.....

Keep your sites set on the prize gymgirl. The tough part is in your rear view mirror. You have been working and eating awesomely up to this point, and I'm sure your looking better than ever.

you're so sweet..thanks

 

[HANDSOME STRANGER]

I just eat the egg whites for now to keep my calorie limit low and because of the high cholesterol in them. I have high cholesterol already from genetic reasons and I don't want to consume more in my diet. I know they are not unhealthy and I will add them back in my diet once I get through this competition. When I say no carbs I mean no complex carbs from sweet potatoes, brown rice, and oats, I know there are carbs in other things that is why I post my totals and calculate them in. If you look you can see I am consuming carbs on my "no carb" days. I also eat asparagus and zucchini but I have been really busy and haven't had the time to cut up vegetables so spinach is just more convenient. The treadmill really gets me sweating I can do sprints/hills/random, and when its cold out side the treadmill is perfect! I also like to switch it up so I am not getting board so I do any type of cardio. Does it really matter what cardio I do as long as I am pushing myself and sweating?
This is my first competition and it has really opened my eyes on how to eat properly. I use to do starvation/binge diets year after year and I am just now figuring out what works well with my body.

Love the feed back and your input thanks!

I get a lot of what you are saying. But how do I put this nicely.. I don't give a fuck if people want to flame me because they THINK they are correct.. Running on the treadmill yeah you will sweat.. But the mechanics are not correct. The energy that one would use by running naturally is 45% greater than on a treadmill. This is why I said drop the treadmill.. That is why stairclimber or stationary bike will give you an equal output VS results. Are you tracking what I am saying???? PLus it is proven that you have more neg impacts on your lower body joins from running on the treadmill VS natural running. I don't know what brand of PB your are eating but if you are wanting to lose BF% you need to drop it. Yes it has great protein in it yeah yeah. But the fat that is in it also to include the sodium.. There is a whole plethora of things to keep account why dieting for a show. And everything need to be in check.

Have you tried beat greens, Brussels sprouts, turnip greens, mustered greens ?? The reason I ask is because I know it gets old eating the same shit over and over day after day.. Remember in the end this is supposed to be something you enjoy not something that you feel like FUCK I have to eat this shit again!!!!! I know at some point you have been at this juncture..

Running in the COLD!!! Guess what your body temp will rise higher and burn more calories in the cold VS the heat I am not going to go into the details.. But I would recommend that you do some real studying. Not just on this topic but EVERYTHING... Yes people have good intentions and advise. But remember most advice is anecdotal.. meaning it worked for me or I heard about it or I read in another forum....... Not saying everything people say is shit but If I were you I would take the advice and check it out first.....

Here is some info you may want to study on.

The process of cooking eggs destroy the very goodness that our bodies so desperately need as the nature of proteins and fats is altered when exposed to heat. When cooked, the egg protein changes its chemical shape; it is often this process that can be the cause of allergies. Generally when eating raw eggs, any incidence of egg allergy will disappear.

Surprisingly, in spite of ‘bad press’ raw eggs, organic or at least from a known source of healthy free-range chickens, are an excellent health tonic. The regular consumption of raw eggs will do wonders for your overall health. Exceptionally easy to digest, raw eggs provide a wonderful boost to the immune system, and a completely balanced nutritional package. A good immune system is one of several things the body needs to overcome cancer.
Many people’s diets are deficient in high quality proteins and fats, and eggs are one the very best sources of these. Raw eggs have many benefits, they contain essential nutrients for the brain, nerves, glands and hormones, they are nutritionally balanced, and we highly recommend the addition of raw eggs to your nutritional programme. The sulphur amino acids help to keep you young, raw eggs also contain an abundance of other vital substances including protein, essential fatty acids along with niacin, riboflavin, biotin, choline, vitamins A, D and E, magnesium, potassium, phosphorous, manganese, iron, iodine, copper, zinc and sulphur. Egg yolks are one of the few foods that contain vitamin D.

Poisoning from salmonella has been exaggerated in the past. A study by the U.S. Department of Agriculture in 2002 indicated that only 2.3 million, of the 69 billion eggs produced annually, are contaminated with salmonella. In other words 0.003% or 1 in every 30,000 eggs. The bulk of these come from battery chicken eggs and chickens kept in unhealthy conditions - only sick chickens lay salmonella contaminated eggs. If only healthy chicken eggs (organic and free range ideally) are consumed, then far less than one in 30,000 eggs are contaminated. Salmonella is a common micro-organism found almost everywhere, and is just as likely, or more likely, to proliferate on cooked food kept in the fridge. Infection is normally mild gastric symptoms, but in rare cases where the immune system is very low such in the elderly who have had much anti-biotic use, and the source is greatly contaminated, death can result. But such a person is highly lightly to contract one of many common micro-organisms and die from that. To give some perspective, in the highly unusual situation of contracting Salmonella, in a healthy person, an infection is nothing to worry about and is easily treated with high quality pro-biotics every half an hour until you feel better.

Method of Consuming Raw Eggs

From day one of starting raw eggs, your immune system becomes stronger and health will improve. We recommend Zell Oxygen as a key supplement for overall health enhancement. Three raw eggs a day (this will take the place of one meal), seems to be the preferred amount taken by people who regularly consume raw eggs. It is sensible to build up the amount of raw eggs consumed gradually. They are best taken by breaking them into a cup and swallowing whole. It can be helpful to cut through the yolk with a knife to make it easier to swallow, If you have a mental problem with swallowing raw eggs, (they are almost tasteless and easy to swallow) blend with a little goats or sheep’s milk or even avocado, but ideally raw eggs should not be blended as the molecular structure is damaged. Inspect the egg, if it has been cracked do not use it, once broken into the cup or blender smell it, if it smells off do not use it.

It is best to keep eggs un-refrigerated, but in a cool place, but it is not essential; in hot climates/conditions they should be refrigerated.

Raw Eggs and Cholesterol

There is no danger from the cholesterol build up since 2/3 of cholesterol in the body is produced by the liver. The amount of cholesterol consumed in the diet does not relate to the amount of cholesterol deposited. Many studies have shown that the cholesterol in eggs does not raise cholesterol level in the body. Furthermore, eggs contain Lecithin, a valuable nutrient that helps the body to process fats and cholesterol.

Eggs contain valuable fat needed to keep us healthy. On the other hand heated or processed fats are converted into Trans-fats - toxic chemicals that harden in the body, around every cell and clog the circulation. Margarine contains an abundance of Trans-fats and is not part of a healthy diet. Do not be afraid of that natural product that has been eaten with no adverse effects for thousands of years, butter. The initial report that cholesterol in foods leads to health problems was released to the press without scientific validation, and has since been proven by hundreds of scientists and studies around the world to be completely false. The only benefits from the initial press release were to the margarine and vegetable oil industries.

Raw Eggs and Biotin Deficiency

Nature created an egg to be a balanced live food – as long as you eat the biotin rich yolk along with the white, there is no risk of a biotin deficiency.

Again I am not DOGGING YOU... Keep that into perspective... I am just trying to give you some different avenues of approach.. What you do with it is your own thing...

JUST TRYING TO HELP SOME....
AGAIN GOOD LUCK ON YOUR ENDEAVOR AND KEEP US POSTED. CROSS80 OUT

 

[HANDSOME STRANGER]

more egg info..

Great article from Iron Man Mag:

I was on a weekend trip with some friends recently and one of my friends was cooking breakfast for the whole group. I went over to see what he was cooking and saw he was getting ready to make a big batch of eggs.

Well, to my shock and horror, I noticed that he was cracking the eggs open and screening the egg whites into a bowl and throwing out the egg yolks. I asked him why the heck he was throwing out the egg yolks, and he replied something like this???

???because I thought the egg yolks were terrible for you???that???s where all the nasty fat and cholesterol is???.

And I replied, ???you mean that???s where all of the nutrition is!???

This is a perfect example of how confused most people are about nutrition. In a world full of misinformation about nutrition, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!

By throwing out the yolk and only eating egg whites, you???re essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients??? it???s not even worth trying to list them all.

In fact, the egg whites are almost devoid of nutrition compared to the yolks.

Even the protein in egg whites isn???t as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with healthy omega-3 fatty acids.

Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs).

And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg???

???But I heard that whole eggs will skyrocket my cholesterol through the roof???

No, this is FALSE!

First of all, when you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates it???s internal production of cholesterol to balance things out.

On the other hand, if you don???t eat enough cholesterol, your body simply produces more since cholesterol has dozens of important vital functions in the body.

And here???s where it gets even more interesting???

There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.

And 3rd??? high cholesterol is NOT a disease! Heart disease is a disease???but high cholesterol is NOT. Cholesterol is actually a VERY important substance in your body and has vitally important functions??? it is DEAD WRONG to try to ???lower your cholesterol??? just because of pharmaceutical companies propaganda that everyone on the planet should be on statin drugs.

If you???re interested in this topic of cholesterol specifically, I have another article listed at the bottom of this page about why trying to attack cholesterol is a mistake, and what the REAL deadly risk factors actually are.

In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.

To help bring even more proof that whole eggs are better for you than egg whites, I recently read a University of Connecticut study that showed that a group of men in the study that ate 3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the same during the study. However, the group that ate egg substitutes (egg whites) saw no change in either and did not see the improvement in good cholesterol (remember that higher HDL levels are associated with lower risk of heart disease) that the whole egg eaters did.

So I hope we???ve established that whole eggs are not some evil food that will wreck your body??? instead whole eggs are FAR superior to egg whites.

But what about the extra calories in the yolks?

This is actually a non-issue and here???s why??? even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories, that it increases your overall nutrient density per calorie you consume. Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall. In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body.

Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat!

Also, your normal supermarket eggs coming from mass factory farming just don???t compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet. Your typical cheap grocery store eggs will have lower nutrient levels and a higher omega-6 level and lower omega-3 level. On the other hand, the cage-free organic eggs from healthier chickens allowed to eat more natural feed and roam freely will have much higher vitamin and mineral levels and a more balanced healthier omega-3 to omega-6 fatty acid ratio.

I recently compared eggs I bought at the grocery store with a batch of eggs I got at a farm stand where the chickens were free roaming and healthy.

Most people don???t realize that there???s a major difference because they???ve never bought real eggs from healthy chickens??? The eggs from the grocery store had pale yellow yolks and thin weak shells. On the other hand, the healthier free range eggs from the local farm had strong thick shells and deep orange colored yolks indicating much higher nutrition levels and carotenoids??? and just a healthier egg in general.

This is due to the fact that a free-roaming hen allowed to roam on plenty of land will eat a variety of greens, insects, worms, etc transferring MUCH higher levels of nutrients to the eggs compared to an unhealthy hen that is trapped inside a dark factory farm hen house in horrible conditions and fed nothing but piles of corn and soy. It???s a DRASTIC difference in the nutrition that you get from the egg.

So next time a health or fitness professional tells you that egg whites are superior (because of their ???fat-phobic??? mentality towards dietary fats), you can quietly ignore their advice knowing that you now understand the REAL deal about egg yolks.

And can we all please STOP with this sillyness about eating an omelete with 4-5 egg whites and only 1 egg yolk??? If you want real taste and real health benefits, we???d all be better off eating ALL of our eggs with the yolks.

After all, do you REALLY think that our ancestors thousands of years ago threw out the yolks and only ate the egg whites? NOT A CHANCE! They intuitively knew that all of the nutrition was found in the yolks. But our modern society has been brainwashed with misinformation about fats and cholesterol.

Another interesting study about eggs???

I read a study recently that compared groups of people that ate egg breakfasts vs groups of people that ate cereal or bagel-based breakfasts. The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight.

It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings.

If you want me to go into greater detail about some of the other things I have posted let me know and I will provide that information for you...

 

[sassy69]

I get a lot of what you are saying. But how do I put this nicely.. I don't give a fuck if people want to flame me because they THINK they are correct.. Running on the treadmill yeah you will sweat.. But the mechanics are not correct. The energy that one would use by running naturally is 45% greater than on a treadmill. This is why I said drop the treadmill.. That is why stairclimber or stationary bike will give you an equal output VS results. Are you tracking what I am saying???? PLus it is proven that you have more neg impacts on your lower body joins from running on the treadmill VS natural running. I don't know what brand of PB your are eating but if you are wanting to lose BF% you need to drop it. Yes it has great protein in it yeah yeah. But the fat that is in it also to include the sodium.. There is a whole plethora of things to keep account why dieting for a show. And everything need to be in check.

Have you tried beat greens, Brussels sprouts, turnip greens, mustered greens ?? The reason I ask is because I know it gets old eating the same shit over and over day after day.. Remember in the end this is supposed to be something you enjoy not something that you feel like FUCK I have to eat this shit again!!!!! I know at some point you have been at this juncture..

Running in the COLD!!! Guess what your body temp will rise higher and burn more calories in the cold VS the heat I am not going to go into the details.. But I would recommend that you do some real studying. Not just on this topic but EVERYTHING... Yes people have good intentions and advise. But remember most advice is anecdotal.. meaning it worked for me or I heard about it or I read in another forum....... Not saying everything people say is shit but If I were you I would take the advice and check it out first.....

Here is some info you may want to study on.

The process of cooking eggs destroy the very goodness that our bodies so desperately need as the nature of proteins and fats is altered when exposed to heat. When cooked, the egg protein changes its chemical shape; it is often this process that can be the cause of allergies. Generally when eating raw eggs, any incidence of egg allergy will disappear.

Surprisingly, in spite of ‘bad press’ raw eggs, organic or at least from a known source of healthy free-range chickens, are an excellent health tonic. The regular consumption of raw eggs will do wonders for your overall health. Exceptionally easy to digest, raw eggs provide a wonderful boost to the immune system, and a completely balanced nutritional package. A good immune system is one of several things the body needs to overcome cancer.
Many people’s diets are deficient in high quality proteins and fats, and eggs are one the very best sources of these. Raw eggs have many benefits, they contain essential nutrients for the brain, nerves, glands and hormones, they are nutritionally balanced, and we highly recommend the addition of raw eggs to your nutritional programme. The sulphur amino acids help to keep you young, raw eggs also contain an abundance of other vital substances including protein, essential fatty acids along with niacin, riboflavin, biotin, choline, vitamins A, D and E, magnesium, potassium, phosphorous, manganese, iron, iodine, copper, zinc and sulphur. Egg yolks are one of the few foods that contain vitamin D.

Poisoning from salmonella has been exaggerated in the past. A study by the U.S. Department of Agriculture in 2002 indicated that only 2.3 million, of the 69 billion eggs produced annually, are contaminated with salmonella. In other words 0.003% or 1 in every 30,000 eggs. The bulk of these come from battery chicken eggs and chickens kept in unhealthy conditions - only sick chickens lay salmonella contaminated eggs. If only healthy chicken eggs (organic and free range ideally) are consumed, then far less than one in 30,000 eggs are contaminated. Salmonella is a common micro-organism found almost everywhere, and is just as likely, or more likely, to proliferate on cooked food kept in the fridge. Infection is normally mild gastric symptoms, but in rare cases where the immune system is very low such in the elderly who have had much anti-biotic use, and the source is greatly contaminated, death can result. But such a person is highly lightly to contract one of many common micro-organisms and die from that. To give some perspective, in the highly unusual situation of contracting Salmonella, in a healthy person, an infection is nothing to worry about and is easily treated with high quality pro-biotics every half an hour until you feel better.

Method of Consuming Raw Eggs

From day one of starting raw eggs, your immune system becomes stronger and health will improve. We recommend Zell Oxygen as a key supplement for overall health enhancement. Three raw eggs a day (this will take the place of one meal), seems to be the preferred amount taken by people who regularly consume raw eggs. It is sensible to build up the amount of raw eggs consumed gradually. They are best taken by breaking them into a cup and swallowing whole. It can be helpful to cut through the yolk with a knife to make it easier to swallow, If you have a mental problem with swallowing raw eggs, (they are almost tasteless and easy to swallow) blend with a little goats or sheep’s milk or even avocado, but ideally raw eggs should not be blended as the molecular structure is damaged. Inspect the egg, if it has been cracked do not use it, once broken into the cup or blender smell it, if it smells off do not use it.

It is best to keep eggs un-refrigerated, but in a cool place, but it is not essential; in hot climates/conditions they should be refrigerated.

Raw Eggs and Cholesterol

There is no danger from the cholesterol build up since 2/3 of cholesterol in the body is produced by the liver. The amount of cholesterol consumed in the diet does not relate to the amount of cholesterol deposited. Many studies have shown that the cholesterol in eggs does not raise cholesterol level in the body. Furthermore, eggs contain Lecithin, a valuable nutrient that helps the body to process fats and cholesterol.

Eggs contain valuable fat needed to keep us healthy. On the other hand heated or processed fats are converted into Trans-fats - toxic chemicals that harden in the body, around every cell and clog the circulation. Margarine contains an abundance of Trans-fats and is not part of a healthy diet. Do not be afraid of that natural product that has been eaten with no adverse effects for thousands of years, butter. The initial report that cholesterol in foods leads to health problems was released to the press without scientific validation, and has since been proven by hundreds of scientists and studies around the world to be completely false. The only benefits from the initial press release were to the margarine and vegetable oil industries.

Raw Eggs and Biotin Deficiency

Nature created an egg to be a balanced live food – as long as you eat the biotin rich yolk along with the white, there is no risk of a biotin deficiency.

Again I am not DOGGING YOU... Keep that into perspective... I am just trying to give you some different avenues of approach.. What you do with it is your own thing...

JUST TRYING TO HELP SOME....
AGAIN GOOD LUCK ON YOUR ENDEAVOR AND KEEP US POSTED. CROSS80 OUT

Had a couple comments:
- PB - it tends to be convenient as a fat source. If you're going natty it should also have nothing in it but the nuts itself, - i.e. no sodium. Eggs are actually reasonably high in sodium if you want to get picky about where your sodium is coming from. That said, sodium is not a bad thing to have in your diet. Lack of balanced electrolytes is a lot worse problem for sure.

- treadmill - I personally walk on the treadmill but prefer the stepmill. But for convenience in HIIT cardio, variation and just being sure to be consistent in your cardio execution, no one dies if you use the treadmill.

All in all, unless you're going for a bodybuilding show (i.e NOT figure, NOT bikini, and apparent not even Physique) these days, for women, the degree of cut vs softness has reduced considerably. Having competed since 2000, I find the drop down dead importance of strict dieting reduced considerably, and I still find consistency to be the most important aspect over eating specific foods or doing specific cardio.

 

[HANDSOME STRANGER]

Had a couple comments:
- PB - it tends to be convenient as a fat source. If you're going natty it should also have nothing in it but the nuts itself, - i.e. no sodium. Eggs are actually reasonably high in sodium if you want to get picky about where your sodium is coming from. That said, sodium is not a bad thing to have in your diet. Lack of balanced electrolytes is a lot worse problem for sure.

- treadmill - I personally walk on the treadmill but prefer the stepmill. But for convenience in HIIT cardio, variation and just being sure to be consistent in your cardio execution, no one dies if you use the treadmill.

All in all, unless you're going for a bodybuilding show (i.e NOT figure, NOT bikini, and apparent not even Physique) these days, for women, the degree of cut vs softness has reduced considerably. Having competed since 2000, I find the drop down dead importance of strict dieting reduced considerably, and I still find consistency to be the most important aspect over eating specific foods or doing specific cardio.

Trust me I get where you are going with this.. For someone who I will presume does not have all her facts and knowledge in check as expected, it is best for her to know the truth rather than ones opinion on the matter. I am not trying to discourage the woman I am simply trying to broaden her view on the subject. Rather than taking popular belief as FACT.

Actually raw peanuts have sodium in them..

Actually what is high in sodium when it comes to EEGS is the egg white not the YOLK.. I am not trying to get into a pissing contest here... As I said before everything has to be taken into consideration. The diet as a whole has to be taken into account. IT is 90% diet 10% work.. If you want to do more work than necessary then don't look at your diet as hard just workout harder.

The treadmill sure no one has died from it. Factually it is a waste of time. You can incorporate HIIT training on a stationary bike as well.. She would see better results from a stationary bike or a stairclimber VS a treadmill. IN LESS TIME TO BE NOTED. THE old premies work smarter not harder. Her diet is fine. If it was my wife I would def tweak it, just ME though. For me she is not eating enough protein, She could get all her result without carb fasting it is possible but it really all depends on the person and what they are wiling to sacrifice in order to obtain their goals.. But the whole fact about her stating that she does not want to eat whole eggs because it will raise her cholesterol is but only typical.. It is or I should say a FAD that now people are beginning to realize is BS.. Or we could all go back on the Adkins diet LOL HAHA...

My only concern is really her diet and her assumption that it is good. MOst of it is great. Actually you know what I will just stop posting.. I was just trying to give the woman some real information. That was factual and not OPINION BASED. I wish her good luck.. Just remember when the results are not obtained it is only but three conclusion one can come to. MY DIET IS NOT WORKING FOR ME, I am failing myself in my workout, or usually the latter I have failed to be honest with myself.... Once one is honest with themselves everything else will fall into place. The woman looks great already she should not have to work so hard to reach her goal. But you can see in her posts that at times she is at a point of despair.. I have been training for well over a decade. When I first started I was lost confused and frustrated. Then one day I stopped and started studying and found some real insight..

Again gymgirl good luck. I am sure you will reach your goals you seem to have a real conviction. Never stop.

cross80 out

 

[HANDSOME STRANGER]

Sorry the reason I said she is not getting enough protein is because of all the egg whites. 75% of the protein in the egg is in the yolk not the white again people believe this because of popular assumption. Also what type of fish is she eating is it salmon, tilapia what?? It is hard to critique ones diet when one does not know the specific of the diet. what times is she eating at??? What type of tuna is she eating?? At what time is she doing her cardio?? is SHE EATING PRIOR TO CARDIO?????????? This is why I have questions about her training.. Yes in theory all is fine.. But it is the small things that make the biggest difference... On her low carb days what is the last time of the day that she is consuming carbs????? All these thing I ask and see in her diet is what raises the red flags.. And it should everyone else's as well if this board is to help people obtain there goals through the knowledge of people who have been doing this for countless years then I would assume that that is the goal of this board..

Gymgirl If you do not mind would you entertain me and answer the questions that I have. So that I can make a solid understanding of your diet regime..

 

[Gymgirl130]

Sorry the reason I said she is not getting enough protein is because of all the egg whites. 75% of the protein in the egg is in the yolk not the white again people believe this because of popular assumption. Also what type of fish is she eating is it salmon, tilapia what?? It is hard to critique ones diet when one does not know the specific of the diet. what times is she eating at??? What type of tuna is she eating?? At what time is she doing her cardio?? is SHE EATING PRIOR TO CARDIO?????????? This is why I have questions about her training.. Yes in theory all is fine.. But it is the small things that make the biggest difference... On her low carb days what is the last time of the day that she is consuming carbs????? All these thing I ask and see in her diet is what raises the red flags.. And it should everyone else's as well if this board is to help people obtain there goals through the knowledge of people who have been doing this for countless years then I would assume that that is the goal of this board..

Gymgirl If you do not mind would you entertain me and answer the questions that I have. So that I can make a solid understanding of your diet regime..

White fish cod or tilapia, the majority is tilapia
I wake up at 4:30am drink a cup of coffee then go to the gym. I usually eat my first meal at 7:30am and every 3 hrs after that. The tuna I eat is chicken of the sea brand in water. Don't eat prior to cardio. Some times on weekends I do tho.

 

[Gymgirl130]

3/4/2012

Diet
Meal 1- 4egg whites, veggies, 4oz chicken slices, 1/3C oats
Meal 2- 1 scoop protein, 2T pb w/celery sticks
Meal 3- 1C spinach, 1 can tuna, 1oz almonds
Meal 4- 5oz chicken, 1C spinach, 1oz almonds
Meal 5- 5oz chicken, 1C spinach, veggies, 4 egg whites
Totals- 1,491 cals, 58.6g fat, 57.7g carbs, 188.1g pro

Cross Fit Type work out- 4 rounds
Walking lunges- 25 total
Wall balls w/8lb- 25
Push ups- 25
Dubs- 50
Box jump- 25

Love HIIT work outs I feel so good after!

 

[Gymgirl130]

 

[Gymgirl130]