Gymgirl130 Transformation

[Caretaker]

First off, congrats on committing to your vision of what you want!!!!!!!!!
Next, you look great to begin with.
But, you NEED to eat more(as stated already by so many great minds here). More protein. At least a shake somewhere. Listen to your body.
Lastly, and I hope I don`t offend you, Anavar will get you where you are looking to go IF you want to step to the "dark side". If not I certainly respect clean athletes.
I`ll be watching this log. I really like your diet. I just need to triple your portions for myself. LOL

 

[Getbig2]

Great job! I can see a big difference from the first pics! Alot more tone and lean! Keep it up, your doing great! And GL hard work pays off!

 

[Gymgirl130]

First off, congrats on committing to your vision of what you want!!!!!!!!!
Next, you look great to begin with.
But, you NEED to eat more(as stated already by so many great minds here). More protein. At least a shake somewhere. Listen to your body.
Lastly, and I hope I don`t offend you, Anavar will get you where you are looking to go IF you want to step to the "dark side". If not I certainly respect clean athletes.
I`ll be watching this log. I really like your diet. I just need to triple your portions for myself. LOL

Thanks! I know I messed up with my calorie intake at first I definitely wasn't eating enough. I just figured since I wasn't losing weight I needed to keep decreasing, but now I know for my next show. This has really opened my eyes and come October time I am going to look way better. I don't want to increase anything now since I am so close to my show but after I am going to stick with a diet and eat a lot more.

I also have some confusion about protein intake. All the articles and books I have read say that you really only need to consume .8-1.2/kg of body weight and to take in 50% carbs, so it would be 30% from protein, 20% from fat and the rest with carbs, is this right? I am already now consuming way more protein than that. I also know people that are strict paleo so they don't even consume complex carbs. It's confusing me.

 

[Gymgirl130]

Great pictures and progress.

Great job! I can see a big difference from the first pics! Alot more tone and lean! Keep it up, your doing great! And GL hard work pays off!

Thanks! Will post some more today!!

 

[Ezskanken]

Amazing progress so far! Keep it up!

 

[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!

 

[Caretaker]

Thanks! I know I messed up with my calorie intake at first I definitely wasn't eating enough. I just figured since I wasn't losing weight I needed to keep decreasing, but now I know for my next show. This has really opened my eyes and come October time I am going to look way better. I don't want to increase anything now since I am so close to my show but after I am going to stick with a diet and eat a lot more.

I also have some confusion about protein intake. All the articles and books I have read say that you really only need to consume .8-1.2/kg of body weight and to take in 50% carbs, so it would be 30% from protein, 20% from fat and the rest with carbs, is this right? I am already now consuming way more protein than that. I also know people that are strict paleo so they don't even consume complex carbs. It's confusing me.

I don`t count anything. I really never have. I just listen to my body. I eat a LOT of protein, lots of veggies. Some rice/pasta. Fruits I usually limit to the first 4 hours I`m awake and maybe a few berries or a banana in a shake before bed. Any fat I get is from milk, greek yogurt, cheese, meat and olive oil. If I`m feeling tired, I eat more carbs. If I`m a little amped up and workouts are too easy, I cut back on carbs so my body has to work harder. I know this sounds weird, but it works for me. After your next contest, try this for a week. see if it makes sense to you by how you feel. You can have everything dialed in on paper but if you don`t feel/see it in your body, it`s just numbers on paper.

 

[Gymgirl130]

Up-to-date pics 3-4-12

 

[Gymgirl130]

 

[unclem]

you have nice quad sweep!

 

[MuscleGauge1]

Great start! Can't wait to see the finish!

 

[Caretaker]

Up-to-date pics 3-4-12

Pics don`t lie. Looking great.

 

[Getbig2]

HOT!! Looking great! And the pics dont lie for sure! Love that body, just right! Plenty of toned curves! Dont like toothpick bodies! How far out from you comp are you now?

 

[fit4life]

Looking good! Your training and your diet surely is working for you. What are you 20 days out now? You are going to do to just fine.

 

[Gymgirl130]

you have nice quad sweep!

Great start! Can't wait to see the finish!

Pics don`t lie. Looking great.

HOT!! Looking great! And the pics dont lie for sure! Love that body, just right! Plenty of toned curves! Dont like toothpick bodies! How far out from you comp are you now?

Looking good! Your training and your diet surely is working for you. What are you 20 days out now? You are going to do to just fine.

Thanks Guys! yep 20 days out can't wait! Well happy Monday time to get that cardio in

 

[Gymgirl130]

3/5/2012

Diet- higher carb

Meal 1- 4egg whites, veggies, 5oz chicken breast slices, 1/2C brown rice
Meal 2- 5oz chicken, 1oz almonds
Meal 3- 3oz chicken, 3 egg whites, large salad, 1/2 C brown rice
Meal 4- 8oz fish, veggies, 3 egg whites, 1T pb
Meal 5- 4 oz chicken, 1C spinach
Totals- 1,655cals, 54.4g fat, 77.0g carb, 212.6g pro

WO- Chest/Abs/Cardio

Incline bench
65/10
75/10
85/10

DB flat bench
40/10
45/10
45/10

Flys on cable
7.5/12
12.5/10
17.5/10
12.5/12

Body wt dips
10
10
8

Cardio- 35min HIIT on bike

3/6/2012

Diet-low carb

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

Totals- 1561cals, 66.8g fat, 44.3g carb, 194.5g pro

WO- Back/cardio

Dead lift
115/12
135/10
155/8
185/8

HS Lat Pull down
140/10 3X

Super set one arm pull downs
45/10 3X

BB row
95/10 3X

Straight arm pull downs
30/10
40/10
55/7

Hyper-extension holding 45lb plate
12X3

Treadmill-10min
Row machine-10min

 

[bwrag]

your looking great deff. on track

 

[Gymgirl130]

Heres a video of the last set of Deadlifts @ 185

YouTube Video

 

[Gymgirl130]

3/7/2012

Diet- no carb

Meal 1- 4egg whites, 1 scoop protien powder, 1T pb
Meal 2- 1oz unsalted peanuts, 5oz chicken
Meal 3- 1 can tuna, 3 egg whites, 1C spinach, 1T evoo
Meal 4- same as meal 2
Meal 5- 8 oz tilapia, veggies, 3egg whites, 1C spinach, 1T evoo
Totals - 1569cals, 75.3g fat, 37.4g carbs, 195.4g pro

WO- Arms

Cardio- 10 min elliptical

Close grip bench
65/10
75/10
80/10

EZ bar tri ext
30/20
40/15
50/12
50/12

Tri push downs
30/10
30/10
30/10

DB curls
15/15
20/10
20/10

Hammer curls
15/20
15/20
drop set
25/10
20/10
15/10

 

[Gymgirl130]

3/8/2012

Diet- Mod carb

Meal 1- 4egg whites, 5oz chicken, 6oz sweet potato, veggies
Meal 2- 5oz chicken, 1oz unsalted peanuts
Meal 3- 1 can tuna, 2 egg whites, 1 C spinach, 1 T evoo
Meal 4- 1scoop protien powder, 2 egg whites, 2T oatmeal
Meal 5- 8oz tilapia, veggies, 2 egg whites, 1T evoo
Totals- 1499cals, 54.7g fat, 69.9g carb, 188.9g pro

WO- Quads/calfs/cardio

Leg ext
45/15
60/12
80/12
100/10

Squat on Smith (bar wt not included)
70/12
120/10
120/10

Hack squat
140/12
140/10
140/10

Leg press ea leg
40/10
50/10
60/10

Leg press both legs
115/10
140/10
150/10

Adduction
150/15slow, 10 pulses, 15 slow X 3

Smith calf raises
70/ toes out 10slow, 10 pulses, toes straight 10 slow 10 pulses X 3

Seated calf raises toes pointed in
55/12 ea leg X 3
110/12slow 10 pulses X 3

Cardio- Stair master 45min level 8 intervals

 

[Gymgirl130]

I don`t count anything. I really never have. I just listen to my body. I eat a LOT of protein, lots of veggies. Some rice/pasta. Fruits I usually limit to the first 4 hours I`m awake and maybe a few berries or a banana in a shake before bed. Any fat I get is from milk, greek yogurt, cheese, meat and olive oil. If I`m feeling tired, I eat more carbs. If I`m a little amped up and workouts are too easy, I cut back on carbs so my body has to work harder. I know this sounds weird, but it works for me. After your next contest, try this for a week. see if it makes sense to you by how you feel. You can have everything dialed in on paper but if you don`t feel/see it in your body, it`s just numbers on paper.

I know what you mean by listening to your body. I don't think I did that before because when I would eat I wouldn't stop when I was full lol. I think I know now how my body works, this contest dieting has really opened up my eyes. I am def ready to eat more of a variety but healthy food.

 

[gamma]

repping those dead's out

 

[Gymgirl130]

3/9/2012

Diet- high carb

Woke up 5 am had a cup of coffee and went to the gym. Trained shoulders/Abs and ran on the treadmill.

WO- Shoulders/Abs

Smith Machine shoulder press behind neck (bar wt not included)
50/10
50/10
50/10

Revers pec deck
55/12
70/10
85/10
85/10

Lateral raises on pulleys
2.5/12
7.5/8 2.5/8
7.5/8 2.5/8

DB front raises
15/10
15/10
15/10

Up right rows on pulleys
40/10
45/10
55/10

Decline Crunches holding 10lbs
25 X 3

plan on doing more abs tonight

cardio- ran/walked on treadmill @ random 35min

Meal 1- 4 egg whites, 5 oz chicken, vegggies, 1/3 C oats
Meal 2- 1 oz peanuts, 1 scoop whey, 2 egg whites
Meal 3- 5 oz chicken, 1C spinach, 4oz sweet potato
Meal 4- 1 can tuna, 2 egg whites, 1C spinach, 1T evoo
Meal 5- 8oz tilapia, veggies, 2 egg whites, 1T evoo
Totals- 1,547cals, 56.2g fat, 71.6g carbs, 195.8g pro

 

[malk]

Has your condition changed over the last week? leaner,tighter etc.

 

[Calves of Steel]

Wow what a beautiful body!!

 

[Gymgirl130]

3/10/2012

Diet- low carb

Meal 1- 4 egg whites, 5oz chicken, veggies, 1/3C oats
Meal 2- 1 scoop whey, 3 egg whites, 1 oz unsalted peanuts
Meal 3- 6oz chicken, 1 C spinach 1/2T evoo
Meal 4- 1 can tuna, 3 egg whites, 1/2 T evoo, 1 C spinach
Meal 5- 8 oz tilapia, veggies, 2 egg whites, 1T evoo

Rest day- It was a very nice day out so I took the dog for a walk.

3/11/2012

Diet- no carb

Meal 1- 4 egg whites, 5oz chicken, veggies, 1oz unsalted peanuts
Meal 2- 1 scoop whey, 3 egg whites, 2T pb
Meal 3- 6oz chicken, 1 C spinach 1/2T evoo
Meal 4- 1 can tuna, 3 egg whites, 1/2 T evoo, 1 C spinach
Meal 5- 8 oz tilapia, veggies, 2 egg whites, 1T evoo
Totals- 1573cals, 69.7g fat, 35.9g carb, 206.3g pro

WO- Glutes/Hamstrings/Cardio

Warm up- 1 mile on treadmill

SLDL
90/15
115/12
135/10
135/10

Seated leg curls
70/15
80/12
90/10
95/8

Bridges w/45lb plate on floor
25 X 3

Lunges w/ one foot on bench
20/10
20/10
20/10

Glute ext
100/10
100/10
100/10

Abduction
150/10 slow 10 pulses 10 slow
170/same
170/same

Cardio- 30min on elliptical intervals

 

[Gymgirl130]

Has your condition changed over the last week? leaner,tighter etc.

Wow what a beautiful body!!

I do feel a lot tighter and my midsection has tightened up a bit. It's been really slow but every day I feel I am making progress.

Thanks I have been really working hard at it!

 

[malk]

thats good ,your diet looks spot on atm,you can drop a few cals from
now on,running in to the show,start lowering your fats and replace
with whey,and start increasing your water intake...you could also
switch too turkey and fish for protein sources..simple things like this
will have a big impact on your condition,broccoli is another good addition.
Although prob similar to your spinach,you;l burn lots of cals digesting
broc,if steamed.

 

[Gymgirl130]

thats good ,your diet looks spot on atm,you can drop a few cals from
now on,running in to the show,start lowering your fats and replace
with whey,and start increasing your water intake...you could also
switch too turkey and fish for protein sources..simple things like this
will have a big impact on your condition,broccoli is another good addition.
Although prob similar to your spinach,you;l burn lots of cals digesting
broc,if steamed.

Awesome thanks for the tips!

 

[Gymgirl130]

3/12/2012

Diet- low carb

Meal 1- 4 egg whites, 5 oz chicken, veggies, 1/3C oats
Meal 2- 5oz chicken, 1 oz unsalted peanuts
Meal 3- 8oz tilapia, veggies, 4 egg whites, 1/2 T evoo
Meal 4- 1 can tuna, 1C spinach, 2 egg whites
Post WO- 1 scoop whey, 2 egg whites
Meal 5- 8 oz white fish, 4 asparagus, slices of zucchini, broccoli
Totals - 1481cals, 39.1g fat, 49.4g carbs, 236.8g pro

WO- Chest/Abs/Cardio

Incline
85/10
95/10
105/8

Flat bench DB
35/12
40/10
45/8

Pec deck flys
70/15
85/12
100/10

body wt dips
12
10
6

Abs

hanging leg raises
25 X 3

Machine Crunches body wt
25 X 3

Machine Crunches
85/15
85/15

Rotation Machine
50/25 each side X 2

Cardio- Intervals on Bike 45min