Shorty's Competing :D

[shortstuff]

I m just so frustrated, so would you say stop all cardio and train only, or keep two days of hiit and train 5 days a week.

 

[Jodi]

I'm not doing anymore cardio now that the comp is done. As TP would say, "Its overated" and I agree. I didn't do any cardio until the last 3 weeks before my competition. Diet is key though and you need to eat to lose fat.

 

[shortstuff]

So the weight training itself would be enough??? Sorry am just trying to understand because for everytime I have leaned out I have had to up cardio, so I hope you understand why I am questioning so much.

 

[Jodi]

Each pound of LBM burns up to 50 cals per day. The more muscle you have the more fat you burn. Too much cardio burns muscle. Why waste all your hard work building muscle if your going to waste is away at cardio. Some cardio is fine but I think you do too much and to top it off you don't eat enough.

Cardio should be used as a last resort and a tweak IMO. Again, diet is the key to fat loss.

 

[shortstuff]

Ok thank you Jodi, I think what I will do is train in the AM so carbs will utilized more efficiently. Thank you so much and lets see what happens.

 

[derekisdman]

Firestorm has brought it up a lot lately and I agree with him that just because you don't see a muscle doesn't mean you don't have to work it. Your heart muscle is the most importatn one and is made stronger via cardio; in that resepct cardio is important. I agree that for fat lass diet is by far the key factor.

 

[shortstuff]

I like the HIIT cardio I do, and maaybe like 15-20 min post workout

 

[shortstuff]

OK Low Carb Day 10/3/03

6am (Pre-workout)- 1/3c oats, 5 whites, 1 whole, 2tbsp natural pb, 1tbsp jam

9am- 1/2c brown rice, 3/4c ground beef, 1.5 tbsp salsa, plum

12pm- 1 brown rice cake, 4oz chicken, plum

3pm- 1.5 scoop protein, 1/4c nuts

6pm- can tuna, 1 tsp mayo

9pm-1 scoop protein

 

[shortstuff]

10/3/93 Back

Wide Grip Pulls Ups- 8x14 assist, 8x12 assist, 7x11assist, 6x11 assist
T-Bar Rows- 8x25, 8x35, 7x45
One arm bent over cable row-8x50, 8x60, 7x70
CG seated rows- 8x50, 8x60, 6x70

 

[shortstuff]

10/4/03 No Carb Day

8:30am- 1 scoop protein, 1/4c nuts
12pm- 6 whites, 1 whole, 3 slices bacon
4pm- 3/4c ground beef, 2c brocolli, 2tbsp salsa
7pm-1.5 scoop protein, 1tbsp Hemp

My stomach is all fuqqed so that is all my food for today cause I am going to bed.

 

[shortstuff]

Arms & Abs 10/4/03

Superset: Long Bar Curls- 8x30, 5x40, 8x30
Straight Bar Pushdowns- 8x50, 8x60, 7x70

DB Preacher Curls- 8x12.5, 8x15, 6x15
Skull Crushers- 8x30, 8x32.5, 6x35

DB Hammer Curls- 8x10, 8x12.5, 6x15
Single Arm Reverse Grip Pulldowns-8x20, 8x30, 7x30

High Cable Curls- 8x20, 30, 20, 10x2 (drop set)
Rope pulldowns- 3x3 point drops from 50lbs

 

[shortstuff]

10/5/03 High Carb Day

5:15am- 1/3c oats, 2tbsp peanut butter, 1tbsp jam, 5 whites 1 whole
8:15am-grapefruit, can tuna, whole wheat bagel
12:45pm- 6 whites, 1/4c oats, 2tbsp peanut butter, plum, 1tbsp jam (preworkout)
5pm-Post Workout-2oz whole wheat pasta, 1.5 scoop protein
8pm-4oz steak

 

[shortstuff]

Legs 10/5/03

NS Free Squat- 20x20lbs, 20x40lbs, 20x50lbs
One Legged Leg Press- 20x80lbs, 20x80, 18x80
Smith Machine Lunges- 20x20lbs, 18x20lbs, 14x20lbs

Superset- Laying Leg Curls-20x30, 20x40, 15x40
Leg Extensions-20x30, 20x40, 15x45

20 Min Step Mill

Seated Calf raises- 3x20x80lbs

 

[firestorm]

Leg workout looks good SS. How long did it take you? How long are your rest periods between sets? How did you manage to perform 20 mins of step mill after squats and presses. I have to know that secret. I have a hard time going up the basement steps.

 

[shortstuff]

I think I forgot adductors but not sure(oops) but this workout if I hadn't talked took about 45 min to an hour to do, I usually rest about 30sec - 1min between sets, I am going more for reps then weight, to not allow legs to really grow, I am trying to make my upper body grow. As for the step mill, If you go straight from the workout it is easier due to the fact that you have yet to stiffen up and you are still running on endorphins. But by the time I am done with that, I AM SO DONE. LOL

 

[shortstuff]

10/6/03 No Carb Day

7am- 1 scoop protein, 1/4c nuts
9:15am- 6 whites, 1whole, 3 slices bacon
12:15pm- 3/4c ground beef
3:15pm- 1.5 scoop protein, 1tbsp hemp
6:15pm- can tuna, 1tbsp mayo
9:15pm- 4oz steak

 

[shortstuff]

Chest Workout 10/6/03

Smith Bench Press- 8x40lbs, 8x60lbs, 5x70lbs
Smith Incline Press- 8x50, 7x50, 6x55
Cable Crosses- 8x30, 8x40, 7x40
Low Cable Flies- 8x10, 6x20, 3x20, 5x10

 

[shortstuff]

Training Days:

6am-1.5 scoop Nectar protein, .5c oatmeal (preworkout)
9am-6 whites, 3/4c oats (Post workout)
11am-4oz chicken breast, 1/3c brown rice
2pm-.25c ground beef, 5 whites, 2c brocolli
5pm-can tuna, 1 tsp saffola mayo, 2c cucumbers
8pm-4oz steak, 2c lettuce

HIIT only days:

Pre HIIT-1tsp BCAA's
8am-6 whites, 3/4c oats (Post HIIT)
10am-4oz chicken, 1/3c brown rice
1pm-.25c ground beef, 5 whites, 2c brocolli
4pm- can tuna, 1tsp safolla mayo, 2c cucumbers
7pm-4oz steak, 2c lettuce

This is my new diet I am going to run for the next while and see how tings go. I am way more chunky and jiggly then I would care to be so I adjust my carb intake to rotate around my workouts.

 

[shortstuff]

10/7/03

9am- 6 whites, 3/4c oats
11am-1.5 scoop protein, 1/3c brown rice
2pm-3oz chicken, .2c ground beef, 1c cuces
5pm-1.5scoop protein, 1c cuces, 10 cashews
8pm-4oz steak

8am-25min HIIT on treadmill

 

[hardasnails1973]

thats looking much better !! still getting same amount of calories same ratios i just rearrange the order is all to be more carbs utilized more effeicnetly !! give this 4 weeks then reasses your body and may be even start to slowly increase caloires manly in carbs post workout !! Basically you are retraining body to use carbs more efficently and if you feel necessity do 250 mgs ALA with each carb meal to make sure they are utlized

 

[shortstuff]

Thank you I feel that I burn through these carbs way more efficintly, after I tried this yesterday my body felt much lighter and more energetic. I am also going to add in a e-free fat burner which should only aid in losses, not cover for a diet that is working for my body. I will keep posting update and in 3-4 weeks I will do new measurements and see if thigns ccan be tweaked again.

10/8/03

7am-7 whites, 1/2c oats, 1tbsp jam(Preworkout)
9:30am- 6 whites, 3/4c oats(Postworkout)
11:30am-4oz chicken, 1/3c brown rice, 1tbsp salsa
2:30pm-1.5scoop protein, 2c brocolli, 1tsp hemp
5:30pm-can tuna, 1tsp mayo
8:30pm-6 whites, 1 whole, 1c cuces

 

[shortstuff]

10/8/03 Back, Abs

Wide Grip Pullups (1 working set 2 sets til failure)- 1x10@14, 8@13, 6@12
T-Bar Rows (3 working sets)- 8x35, 8x45, 6x55
Bent Over One Arm Cable Rows (3 working sets)- 8x60, 7x70, 7x70
Lat Pull Downs Hammer Strength- 3x8x45lbs each arm

Decline 20lb Crunches (2 trisets of 15reps)
Plank Holds (2 trisets of 60sec)
Swiss Ball Crunches (2 trisets of 15reps)


Had a great workout and back felt great!!!!!!!!!!!!!!

 

[hardasnails1973]

I think we hit nail on head finally !! and i think your body is going to start taking off in a few weeks and you can start creeping caloires up slowly to where you are at 1700 and still getting leaner. Keep cardio in but don't go crazy with it. What we have been doing is trying to change your set point and alter your biological design so that you can become a fat burining machine. when hitting legs don;t be afraid to take in 1/2 cup oatmeal and 1 small potatoe because your body is going to suck it right up. I like to evenetually getting you to about 150 to 160 grams of carbs a day and get leaner.....suggestion keep your preworkout 1:1 ratio is great
post workout on legs go 35 protein 50 (oatmeal/potatoe) carbs for next meal chicken 1/2 cup brown rice veggies then tamper to 25 grams protein and 10-12 grams fat / fiberous veggies or 4 strawlberries (keep fruit before 3 pm)

I have a strong feeling this is your nitch !! have a cheat meal every other week and spike caloires according to what body part you worked instead of 1 day totally of higher carbs

 

[shortstuff]

10/9/03

7:30am- HIIT on recumbant bike, MY ASS HURT!@

8:30am-1/2c oats, 7 whites, 1tbsp jam
10:30am- 1/3c brown rice, 1.5 scoop protein
1:30pm-4oz steak, 2c lettuce
4:30pm-can tuna, 1tbsp mayo, 1c cuces
7:30pm-6 whites, 1 wholes, 1c cuces

 

[hardasnails1973]

may want to go a i protein shake with oats for breakfast and then wait an hour and half and have your next meal. Need to repenish your self rapidly. if you are using just a whey priotein with a meal then you may want to go half whey and some solid protein to low down absorption. whey burns to fast in system even in presence of carb : )

 

[shortstuff]

True will try this

 

[shortstuff]

10/10/03

8am-7 whites, 1/2c oats
11am-6 whites, 3/4c oats (am out of protein and dead broke due to student loan problems)
1pm-4oz chicken, 1/3c brown rice, 2tbsp salsa
4pm-4oz chicken, 2c lettuce
6pm-1 scoop protein
9pm-4-5oz salmon, 1c lettuce, 1tbsp balsamic dressing

 

[shortstuff]

10/10/03 Shoulders

Superset-
DB Press-8x15, 8x20, 8x22.5, 6x25
Arnold Press-3x17.5lbsx8

Superset-
Laying Incline Laterals-8x5, 7x7.5, 6x7.5
Side Laterals on wall-8x7.5, 8x7.5, 8x10

Superset-
Rear Delts on Cable-8x20, 8x20, 6x30
Upright Barbell Rows-8x40, 8x40, 6x40

 

[shortstuff]

Arms & Abs 10/11/03

Superset: Long Bar Curls- 8x30, 7x40, 5x40, 3x30
dips-unassisted-8,6,6

DB Preacher Curls- 8x15, 4x17.5, 8x15
Skull Crushers- 8x30, 8x32.5, 6x32.5

DB Hammer Curls- 8x12.5, 8x15, 6x15
Single Arm Reverse Grip Pulldowns-8x30, 8x40, 5x40

High Cable Curls- 8x30, 8x40, 6x40
Rope pulldowns- 3x3 point drops from 60lbs

TriSet 2 Sets-
20lb Decline Crunches-2x15
Plank Holds 60secs-2
Swiss Ball Crunches 20lbs-2x15

 

[shortstuff]

10/12/03

9am-7 whites, 1/2c oats, 2tbsp SF jam
12pm-6 whites, 1/2c oats, 2c no sugar added ice cream (16g carbs )
3pm-2 slices bacon, 3.5oz chicken, 1c cuces
6pm-can tuna, 1c cuces
9pm-6 whites, 1 whole, 1c cuces

Dangit (started period so I know why) but I got up in the middle of the night and munched on some SF Ice Cream. Well it has been thrown away. I don't want to go to the gym, I just want to take the day off. I feel majorly fat(I know it is my period but it doesn't change the fact), have major cramps, and am totally frustrated with myself.