KG's journey back

[w8lifter]

K...I'll fix it

The purpose of this diet is to harden up your physique by reducing bodyfat while maintaining and adding lean muscle tissue.

thanks DP

 

[Dr. Pain]

Originally posted by w8lifter
Hardening Diet:

One that allows you to change your body composition and lose fat so you can add muscle at the same as you're dropping fat but only if you listen to DP & w8 ( )and you must increase your water to 5-6 litres and eat nothing that has sugar in it so there!

LMFAO...K fix it DP

Fukking Hyterical


Now give her the Women's Link Please?


DP

 

[w8lifter]

K

Female cutting plans

bulking w/ slow burners

 

[CLPgold]

Hi KG, Hell yeah it's been wayyyyy too long. Good to see your back/still at it.

I agree with DP and w8 on certain people's theories of gaining mass and bodyfat levels. That is unheard of these days. I don't ever wanna go past 10%. 12-15% if I'm being super bad post comp.

Have fun for the next 5 weeks!

 

[karategirl]

Good Morning you two, Thank you both for everything.
I have read most of the threads posted under "Best Nutrition Threads". But I have fine tuning questions. Such as, should I cut fruit and dairy all together? How many grams of carbs at night? Do I count veggies in my carb count? I'm roughly getting 25g P, 10-15g F, and 15g C per meal...which I seem to be getting 5 consistantly.
The children have arrived on the scene.I'll be back a little later to post meals from yesterday and today.

Oh yes on my hardening diet do I get any "treat" meals or is it "nose to the grind" for 5 weeks? Maybe even just 2 treats with in the 5 weeks (1 for Thanksgiving and 1 for Christmas)

Thanks KG

 

[w8lifter]

Such as, should I cut fruit and dairy all together?

Search for "shopping list" w/ either of our names....it'll list everything you can and shouldn't eat. Dairy, other than cream, is out....fruits are limited to low glycemic

Don't count your green veggies (only starch) or fibre in your carb counts.

You need to up that protein to at least 30G per meal.

Carbs at night depend on how many carbs you're getting through out the day

Two days off...thanksgiving and christmas

 

[Dr. Pain]

I Concur! GMTA!

Hold the carbs at bedtime....up the fat a tiny but in that last meal!

DP

 

[Leslie]

KG~Just wanted to say you look awesome!
What show was that?
what BF were you in those pics? I doubt you look fat now, I am going through a post comp fat gain(all my fault~shutup DP ) now, but I am getting back on track...finally

Good Luck~ Listen to DP/W8, they know what they are doin

 

[karategirl]

Thanks for the go ahead on the "treats". I'm really not ready to take one tomorrow but I want to have the cushion just incase my Mother tries to force feed me some pumpkin pie....she's like that ya know!

Hi CLP , I didn't see you earlier. We must of been posting at the same time. Your right it has been waaay to long. After this much needed break I'm ready to do this with a little help of coarse from Dp and w8!

Hi Leslie2196 ,
Thanks for the feed back. That show was the Main Super Natural in 2000, I took 2nd. I was at 8% bf. I don't look fat now but I feel terrible. My husband is bummed out that I'm cutting because I actually have real women boobs!( The boobs you see in the comp pics are only an illusion) * remember the peach jello boobs w8) Good Luck to you ALL in your bulk. I'll be watching to see how you guys do.

 

[karategirl]

i didn't mean to do that all bold like that

 

[karategirl]

Oh Shit! Meals

Yesterday

Meal #4

4 oz. ground beef
1/2 cup sweet potato
1 cup broccli

Meal #5

1 egg
4 whites
1 oz. pepper jack
1 cup cauliflower

Today

Meal#1

1 egg
5 whites
1 oz. pepper jack.....did this before reading guidelines from w8 and Dp
1/2 cup mushrooms
1/2 cup blue berries

Meal #2

1.5 oz. ground beef ( I know it's not enough)
1 cup cauliflower
1 small grapefruit

Meal #3

2 eggs
4 whites
1 cup broccli
1/2 cup sweet potato

Meal #4 don't friggin' know. Gotta run to the store

 

[Dr. Pain]

K! Your meals look good except the one you know about! Make sure that Fat grams are up there, about 10-15 G per meal...don't be afraid of butter, oil based dressings (Newman's Rules), safflower mayo.......just watchout for nut butters.......(ask w8)




DP


p.s Please check your Pm's in a minute

 

[Twin Peak]

Welcome.......


back!

 

[w8lifter]

The boobs you see in the comp pics are only an illusion) * remember the peach jello boobs w8)

lmfao...I thought of those when i was doing your pics...was gonna ask if you could send them to me ....j/k

 

[karategirl]

Hi, I'm back at it. I didn't fall off the cutting wagon. I probably won't be posting much on the weekends. Turkey day update; Mom made me eat the damb pie. Other than that it was an uneventful treat..... Turkey, sweet potato and veggies. The rest of the weekend was good and clean.

Going over to check out how the bulkers are making it.I'll post meals later.

 

[karategirl]

Oh yeah????
W8 and Dp how much cardio can/should I be doing? Should I do more than one session a day? Should it ideallistically be on an empty stomach first thing in the morning, last thing at night, or both? Just not sure how this will work with the high p and f low c hardening cut. and btw I am liking the way things are looking Thanks you two.

 

[w8lifter]

You're already doing 3 kickboxing classes a week right? I'd say if you're doing anything else, it'd be a 20 minute HIIT session.

Do a search for "closet cardio"

 

[karategirl]

Thanks w8, Great info in that thread. I'm glad I checked it out with you. I did some jump roping in this fashion all last winter. I like the quick workout.

Meals fo today

Meal#1

1egg
5 whites
1 c. broccli
1 oz. cheddar
1/2 c blue berries

Meal #2

1 tin tuna
1 Tbsp + 1 tsp safflower mayo
1 grapefruit

Meal#3

5 oz. ground beef
1/4 c. salsa
1 c cauliflower

Meal #4

3 oz. Chicken (cooked)
1 c. broccli
1 tbsp. butter
1/3 c. brown rice

Kickboxing Class

Meal #5

3 oz. chicken
flax dressing
2 c. romain lettuce
1 med. tomato

I'm still not feeling confident in my meal choices. Going to fit day to see how this all falls and %'s.
* Dp and w8, if you see things that need to be tweaked, well, tweak away...I'd be grateful Kg *

 

[w8lifter]

Fitday will not have the proper counts for ground beef..assuming you are using extra lean...leslie posted the proper stats for 4 oz cooked somewhere...if you can't find it in a search I'll post it later for you. So meal three ...you could probably get away w/ an egg added in the for more protein/fat.

And go for 4 oz of cooked chicken per meal, instead of 3

Everything else looks good.

 

[karategirl]

Thank You I'll make the changes.

 

[karategirl]

Lastnight my wt. was 140 and the 7 point b.f. was at 19.4%. My favorite part is that my LBM is Up to 113.4lbs. from 112.7lbs. Posting meals later....off to see how the bulkers are doing this morning.

 

[Dr. Pain]

Let's only do skinfolds once every 3-4 weeks.......you KNOW that you are moving in the right direction. Keep posting meals and we will "tweak" your program before long, Post BW every few days...as that helps us (we actually want small if any changes there).

DP

 

[karategirl]

I'll try not to do skin folds Dp but I'm a little neurotic about my weight/ body fat and like to check it once a week to keep me motivated (especially when I'm doing something new).
Meal #1

1 egg
6 whites
1 oz. chedda ( it has an evil hold on me)
1 c. broccli
1 grapefruit

Meal #2

4 oz. chicken
1 c. broccli
1/3 c. brown rice
1 Tbsp + 1 tsp butta

Meal #3

same as 2

Meal#4

same as 2&3 but outta broc used 1 c. mushrooms

6 p.m. k.b class. Maybe it was my imagination but I was feeling full of energy lastnight. Maybe the complex carbs from meals 2,3,&4?????

Meal#5

6 oz. of haddock
1 med. tomato
3 Tbsp Newman's
had planned to do some romain lettuce too but, I was exhausted and decided to hit the sheets.

Lots and lots of water.

Meals thus far today: Black Coffee

will post later

 

[w8lifter]

Looks good KG

 

[karategirl]

GM, Crazy day yesterday. Only got in 4 meals. Today will be better.

12-4

Meal #1

1 egg
5 whites
1 oz. chedder cheese
1 cup mushrooms
1 grapefruit
black coffee

Meal#2

4 oz. chicken
1/4 c salsa
1 cup cauliflower
1/2 cup blueberries
3 tbsp heavy cream

Meal#3

4 oz. chicken
2 cups romain lettuce
3 tbsp Newmans
1 grapefruit
* maybe one to many fruits today. Nothing prepared for a complex carb and I was in a rush.

Meal#4

6 oz. shrimp
1.5 cups broccli
fresh garlic
sauteed in olive oil

Drinking my cup of sunshine right now. Kb class and training appts. this a.m. Hoping to make it back this afternoon to post meals.

****W8 and Dp, What about supplements for me? I've never used anything except a thermogenic when getting ready for comp. I am clueless when it comps. to supps. Thanks Kg

 

[karategirl]

Okay, The schedule is getting weird around here but, I'm still getting meals in. yesterday looked as follows.....

Meal #1
1 egg
5 egg Whites
1 oz. chedder
1 cup broccli
1/2 cup oatmeal
kb class

Meal #2

4 oz. chicken
1 cup cauliflower
1/2 cup blue berries
3 Tbsp. cream

Meal #3

tin o tuna
1 Tbsp. + 1 tsp. safflower oil mayo
1 cup broccli
1/2 grapefruit.....to full to eat the rest

Meal #4

4 oz. chicken
1/4 cup salsa
2 cups romain letteuce
1 Tbsp. flax

Meal #5

4 oz. chicken
2 cups romain
3 Tbsp. Newmans

My wt. was at 142 yesterday I feel like I'm looking better but bummed that my weight is up. Working and working out this morning. Legs and shoulders today + a HIIT session.

I'll post meals for today when I can. Going over to check the bulkers.

 

[w8lifter]

I feel like I'm looking better but bummed that my weight is up.

Stop weighing yourself then.

DP does the supps, can't help you there.

 

[Dr. Pain]

Meant to get to this.......

And listen to w8 about the scale....it's about composition, not weight

Just a good Multi-Vit in the morning...and if your water is UP....an Iron free Multi-Min in the evening. Extra "Antioxidants" are optional post training...."C" is always good. For fat Loss...search CLA and my user......totally optional.

DP

 

[karategirl]

I totally know it's about comp. and not weight. I'm better today. Dp, Can you suggest a good brand of multi vits and mins. Thanks

Meals for Sat. were non existant. I didn't have time to cook or pack and I didn't want to eat bars. We left the house early for Mini karategirl's basketball game running strictly on black coffee. Then Hubby and I dress up as Santa and Mrs. for our local church every year. Food available was pizza, hotdogs, lobster rolls, italian sandwiches and of coarse all sorts of baked garbage so, I didn't eat. I wasn't sure if it was worse to not eat or to eat shit.

Anyway, today will be far better.
bi's and tri's today.
Post meals later.

 

[w8lifter]

You should have had a bar....or the cheese off the pizza