Leslie's Diary

[J'Bo]

Yah PB, i know you are having probs with the ladies but please make us laugh again!

I know you still have it in you.

Sorry about the message for PB on here Leslie.
You get your BF tested yet?

 

[tgkfour1]

OK- PB I read the Madman........

Sorry I didn't see that before. I am thinking the most positive stuff for you...........

 

[Leslie]

Hi JBo!
No I haven't gotten the BF tested. I am VERY curious- yet scared. AT my gym they have a date for that - I thnk its 6/28-but I don't think they use calipers- I am pretty sure its a scale. How accurate are those? Isn't that what you have?

My next question is open to anyone= Usually for cardio I run and run some more. Avging about 3.5 mi in 30 min 3-4x weekdays and 8mi in 1hr 15min on Sundays. My BF says I am running too much. To be honest I haven't had great results from it. My butt and glutes are my biggest prob area- should I be walking the hill instead?? HELP!!

 

[craig777]

Good morning gorgeous.

I am sure you have heard this many times, that you can't spot reduce. So walking the hill, or running, or whatever you chose for cardio isn't going to target the one area.

Do some squats, stiff leg deads, leg abductors to build up the glutes and legs.

Get your eating in order.

Do your cardio, which your body may be used to running so try something else like kickboxing or spinning.

Just be patient and it will happen.

That is my .02

 

[tgkfour1]

Leslie-
As far as bodyfat goes- There is a method that is very accurate- (Craig and Kuso, you may be capable of this also).

By some genetic twist of fate, i am able to take little bites of skin folds at various places around the body and do an aggregate average BF% calculation in my head. I would be happy to provide this service for you for free as part of your journal.

As far as reduction of the butt and glutes goes, without a picture that let's us target the real problematic areas, we can only speculate on your behalf........

 

[craig777]

OK, this is my 1000th post.

TGK, excellent call there buddy, we need some pics to better assess how to give advice.

 

[tgkfour1]

Craig- thanks...

I'm just afraid that we'd shrink a part that is perfectly lovely, you know??

 

[craig777]

Oh yeah, I agree with you there.

 

[ZECH]

Leslie, the remark I made about your hips.......I did not mean at all they were big....they are not!! Just fine looking!!! I think J'bo got the wrong impression!

 

[Pitboss]

Leslie.. you need to switch things up some. If you do 3.5 miles in 30 minutes 3 times a week for set number of weeks your body will adapt to this. You need to constantly shock the body. To do that step it up a notch.. 3 miles in 20 minutes.. that's tough but just trying to do it will be dramitic. Find a your target heart rate and use that as a guide line.. once there get the pace up just a tad. One day 20 minutes high intensity. The next push it to 30. Use the stair climber one day, the elliptical thingy.. LOL

Just don't let your body get used to the same routine day after day....

 

[J'Bo]

Leslie,

Don't be scared of the BF level, you are probably alot lower than you think. It will give you a good starting point and you will know excately what and where to go from there.

I have a tanita scale and i dont think that it is very accurate. It is good for regular people, but for athletes its not great. The numbers varys 2% in either way, so when you are low it is kinda useless. Also when you are menstrating or comsuming alot more water than normally it is off too. So go figure.

As for the cardio, it really depends upon what your BF level is. But going hard core on the cardio already is not the best idea. Try changing up your training routine and making changes to your diet and see those results first. Then you can always resort to cardio later on down the road.

Man do you ever have a popular diary.

BTW, do you mind me asking how big your boobies are? I am a booby fan because i don't have any myself.

I am actually the president of the itty bitty titty comitty.

 

[Leslie]

Ok so you think I should change from running to maybe stairs, hill ect. No kickboxing for me! I am worried though cause w8lfter said I was too low on cal at 1500- so I bumped it up to 1700. How many cals should I look to burn in 30 min? 350cals?
SQUATS? NOooooooooooooooooooooooooooooooooooo! I hate them so much!!! BUt I guess I need to start. High rep light weight or heavy weight low rep?

No a** pics will EVER be posted unless I do a show (not at time soon!)

 

[naturaltan]

Leslie ... I'm with J'Bo on maybe working with your diet. My wife found that as soon as she began watching her diet, not counting calories, just watching what and when she was eating, she saw a difference in her physique. Not sure what your eating habits are, but perhaps posting what you're eating and when, some of the more educated peeps here will be able to see if your diet can be edited to help out with your goals.

 

[craig777]

The reason w8 said to up the calories was because your body thinks it is starving so it will hoard fat. You up the calories so that it doesn't think that and will burn the fat. Your body, just to survive, burns more than that in a day. You could up it to 2000 and you wouldn't be in trouble. You don't have to do any more cardio.

On the squats I would go light and around 15-20 reps on each set. Probably 3 sets.

Do not worry about eating 1700 cals a day.

 

[J'Bo]

I hated squats at first too, but when you see that but rising up you get to love them.
Also try 90lb deadlifts, it makes that but into something you will be proud of.

I used to be so self consious of my but, BUT now i live to show it off. By next year i will start the butathon forum.

I still think you should cut a little cardio, raise your calories and you will stimulate (ahhh) your metabloism to start moving alot faster.

 

[Leslie]

Originally posted by J'Bo
Leslie,



BTW, do you mind me asking how big your boobies are? I am a booby fan because i don't have any myself.

I am actually the president of the itty bitty titty comitty.

LMFOA!! I am sure you are not that flat! But loss of boobies is the price you pay for being 10% BF!!! I am a C cup- sometimes- on a RARE occasion a D cup

As for cardio- Pitboss suggests I change it up- I gotta agree- Don't agree with the 20 min bit- but I I know everyone will tell me thats ok...
But you sound like you don't do much cardio. I think part of my prob is I concentrate and rely on the cardio much more than the weights. Looks like I have to refocus my energies. HOw often do you do cardio Jbo?

 

[Leslie]

Originally posted by naturaltan
Leslie ... I'm with J'Bo on maybe working with your diet. My wife , but perhaps posting what you're eating and when, some of the more educated peeps here will be able to see if your diet can be edited to help out with your goals.

Hi NT!
I am from the old school of counting cals and need to STOP! I did post my first day of meals on the first page of the journal-if you wanna check it out. W8lfter didn't change TOO much

Did your wife go low carb?

 

[Leslie]

OK- new goal!!!

Raise calories!
Cut cardio to 3 times per week? (1 run, 1 stairs, 1 hill)
Do SQUATS and DEADLIFTS and luv it! Well maybe not luv it- but do them!

Dg806- no offense taken babe!
Hi! Craig and TgkFour1! thanks for stopping by- I was hoping someone would say light squats!! THANK YOU!!! If you want butt pics- I think JBO would be happy to oblige!

 

[ZECH]

Originally posted by J'Bo

I used to be so self consious of my but, BUT now i live to show it off. By next year i will start the butathon forum.

I like the sound of that J'bo!!

Leslie, I hate squats too, but I look forward to them! For men, it is probably the #1 overall best exercise you can do. For mass, it helps build your whole body, because so many muscles are involved in the exercise. Same for you, it will not only help develop your legs, but also your whole body as it helps burn fat using all those muscles!! If you only do one exercise, do squats!! Your legs will get so sore, you won't be able to walk!! What a rush!!! I promise you will see results doing squats!!

 

[J'Bo]

On off season i do No Cardio, other than gymnastics and dance classes. When i am dieting (depending upon my BF level) i do a max. of 30 min 3 times a week of HIIT. I like the cross trainer the best, but i never run, its too hard on the knees.

And yes girl i am flat, but for now i enjoy not having boobies in the way of running and pumping you know. Later on after i have children i will most likely be shopping for some.

Think concentrating on weights would be a great thing for you, with mild cardio. Ask W8 though.

 

[Leslie]

DG806-I will hold you to that! For all the work I would think so! But I don't like them
I am such a wuss!

 

[naturaltan]

Leslie ... my wife doesn't count anything ... just eats healthier and eats more smallers meals throughout the day. After we return from vacation, I think she's going to attempt to go the route of many of the ladies here - including yourself, start training for fitness comps.

 

[Jodi]

I am actually the president of the itty bitty titty comitty.

JBo - I am the vice president! Victoria Secrets Miracle Bra is my best friend

Leslie - Squats might kick your ass but it is worth it. I didn't like them at first but they have become my fav! I actually look forward to them now. BTW - I would definately go to 2000 cals. I eat 1600-2000 a day and I'm only 5'1", 114lbs. Gotta get yourself out of the starvation mode.

 

[J'Bo]

Girl, squats are good for you.
A squat a day will take the soft ass away.

 

[J'Bo]

Mochy,

Welcome to the IBTC club.
I send out monthly newsletters to all the flat chested ladies out there.

 

[Leslie]

You guys are too much!! LOL

I think my prob is I am reading diary's like Jbo and W8 who are cutting fo rshows and I think I should be eatting that way. But I am learning righ tnow I have to "bulk" Then "cut" What a concept..

 

[Jodi]

Originally posted by J'Bo
Mochy,

Welcome to the IBTC club.
I send out monthly newsletters to all the flat chested ladies out there.

Thank You! Proud to be a member!

 

[ZECH]

Originally posted by J'Bo
Girl, squats are good for you.
A squat a day will take the soft ass away.

LOL!!! True for men too!!

 

[Leslie]

06/18/02 wkout

BACK:

Seated Row........12/40x3, 10/50x1, 5/60x1
ISORow Machine....12/25x2, 10/35x1, 10/45x1
PullDowns.........15/40x2, 12/50x2 dropset on last one
HyperExtensions...20x1, 15x3 No weight added

CARDIO:

Treadmill- mix of incline 5.5-12.0 at 3.8speed and 1/4
mile runs at 7.0 speed

I am weak in the area of weight training techniques- Don't know if changes are necessary.....

 

[Leslie]

06/19/02 Foods ( more cals added)

½ c oatmeal w/ water
6 egg whites w. 1 yolk
1 Tbsp Natural PB

8 oz 93% lean chopmeat
1 slice FF cheese

1 Can tuna
1 Tbsp Kraft Light Done Right Ranch (Only 1g sugar, 4.5g fat)
1.5 Tbsp PB

???Protein Pancakes???
Made w/ ½c oats, 1/2c cottage cheese, 5 egg whites, 1 tbsp Splenda
Topped with SF syrup (only 4 carbs for ¼ c)
**pre workout

Protein shake
(6 strawberries, 3 Tbsp Heavy Cream, 35g protein pwdr, 1 tbsp Splenda)
**Postworkout

TOTALS (per Fitday.com)= 1865 cals 68F/72C/227P
Is that better W8lfter?
Tonights gym workout will be: Legs ( SQUATS included!) and 30 min on stairs