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  1. #1
    xtinaunasty's Avatar
    xtinaunasty is offline Female Member
    Join Date
    Oct 2003
    in your dreams

    revised cutting diet...

    I have taken some of your (very appreciated) advice and altered my diet. I didn't change it a whole lot but hopefully enough to make a difference. I added about 3 days with extra cardio in the afternoons. I am a little concerned that my calorie level is too high. I had my BMR measured by the BodyGem (really accurate) and it is 1470. That's without moving a finger, let alone working out this much. So hopefully I will be okay.

    For those of you who have read my previous post, I have put the major changes in bold.

    Here are my stats again: female, 23, 5'3", 115 lbs, approx 14%-15% bf (the caliper test said 12% but I don’t trust that…I know I am not 12). Im hoping to burn off that stubborn last 5-7 lbs…let me know what you think

    AM CARDIO: 6 days a week 45-60 mins steady state 65%-75% MHR

    PM CARDIO: 3 days a week (after weights) 30 min interval training
    1 day a week: 45 min soccer game (sprinting the whole time)

    WEIGHTS: 4 days a week - chest/tris, back/bis, legs, abs/shoulders. i usually superset the two body parts. Each body part 2-3 exercises with 3 sets 12-15 reps. it lasts 30 mins on average.

    AM Cardio
    Meal 1: 9 egg whites + 1/2c oatmeal
    300/36/28/3 - Cals/Pro/Carb/Fat

    Meal 2: 6 oz ground turkey breast + broccoli or romaine lettuce + 1 tsp flax oil

    PM Workout w/ PM Cardio or soccer game
    Meal 3 (PWO): 2 scoops Isopure Protein Shake + 1/4c cream of wheat

    Meal 4: 4.5 oz ground turkey breast + broccoli or mushrooms + 1 tsp olive oil +1 tbsp peanut butter

    Meal 5: 3oz ground turkey breast + broccoli or romain lettuce + 1 tbsp peanut butter + omega complex (omegas 3-6-9, 3g)

    Daily totals: 1535/193/80/39

    SUPPLIMENTS: Like I said, I pop an ECA before morning cardio and sometimes before my afternoon workout, multivitamin, glutamine (5g after AM cardio + there is already 5 g in my Isopure + 5g before bed), R-ALA 200g + biotin 300g after carb meals, biotinpotassium, dandilion root, uva versi, B complex, calcium, magnesium, vitamin C

    CHEAT: I am going to limit my "cheat" (which is a carb loaded meal--nothing too bad or fattening--followed by going out for drinks) to one night every TWO weeks...instead of every week

  2. #2
    Giantz11's Avatar
    Giantz11 is offline Respected Member
    Join Date
    Jun 2005
    Check the other thread!

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