kc's bikini body.....

[kc]

comin right up......

So, I decided that I'm ready to commit. It's time to pull the training, the diet and the sleep together and walk onto the beach this spring causing trouble

Here's what I've got started.

5am: Run
6:30am: 6 egg whites, 1 yolk, 1/2 c. oats
10am: c shredded chicken, c broccolli
12pm: c chicken, handful almonds
2pm: c tuna, c sweet potato
5pm: c steak or chicken, c spinach
7pm: c cottage cheese, 1/2 fruit
9pm: LIFT
11pm: dunno yet..help?
12pm: sleep

I know it's not real solid its a start and actually not far from what I do now, just a little lower in carbs. I'll also add Flax someplace. Rip it apart...

[co2boi]

That's looks like about 2000 cals ED right? Seems a bit high for a girl IMO. Not sure what you overall goals are however.

[kc]

Goals = 11% bodyfat at between 160 and 170 pounds total. Right now, provided I haven't lost much in the last 5 months, my LBM is approx. 145. Guess i'd be up for losing some mass if it helped me get lean, i can always put it back on slowly.

[co2boi]

Goals = 11% bodyfat at between 160 and 170 pounds total. Right now, provided I haven't lost much in the last 5 months, my LBM is approx. 145. Guess i'd be up for losing some mass if it helped me get lean, i can always put it back on slowly.

Cool cool. I can't give anything exact, but off the top of my head I think I would be shooting for 1600 cals a day.

Per Meal:
Pro: 36
Fat: 5
Carbs: 32
Cals: 320

Lot's of dependencies in there of course. Also depends a lot on how many cals you burn when I come over. tee hee

[co2boi]

oh sorry, that was 5 meals per day btw. 6 meals would be 30, 4, 27, 267

[kc]

oh sorry, that was 5 meals per day btw. 6 meals would be 30, 4, 27, 267

I can handle that...it would be nice to eat less! I get way sick of food. Seems like pretty high carbs tho?

[co2boi]

I can handle that...it would be nice to eat less! I get way sick of food. Seems like pretty high carbs tho?

It does sound high from a surface level, but you would be surprised. Gotta be careful of the kinds of carbs though of course. You already know all that though..

[kc]

lol, yea i do......currently carbs come from too many sources, barley and wheat being the major ones that ended Saturday.....time for some green stuff

[co2boi]

I expect bikini pics for the advice

[kc]

I expect bikini pics for the advice

at 11% my pics will be everywhere

[Panzerfaust]

I wanna see, i wanna see.....

[slizzut]

I don't like that diet.. check this out:

Diet and cardio are the 2 most important elements to shedding body fat. Its important that when you decide to start cutting you do cardio 5-7 days a week, in the morning on an empty stomach for 45-60 minutes. Your heart rate should remaind between 60-70%.

On Cardio/Lifting days diet goes as follows:

General Guidelines to follow:
-Get plenty of sleep
-Drink at least 1.5 gallons of water a day
-Don't combine fat/carbs
-Don't eat protein alone
-Don't have carbs before bed
-Have protein shakes with water
-Don't have sugars


*Before Cardio Take Glutamine
**Take your ECA/ECY/Thermo now if you choose to do so

Cardio 45-60mins

m1(approx 30-40 mins after cardio):
Pro/Fat: 1 6-8oz piece of lean meat or egg whites/1oz almonds(usually 28 almonds). Thats about 50g of protein/15g of fat.

m2:Pro/Fat Lean Meat, 2 tablespoons of natural peanut butter. Approx. 50g of protein and 15g of fat.

m3: Pro/Fat 2 Scoops of whey and 1 tablespoon flaxseed oil. Approx. 50g of Protein and 15g of fat.

-workout-

m4(PWO): 1 scoop of whey, 1/3 cup of dextrose. Approx. 25g protein/50g carb

m5(PPWO): 6-8oz Lean Meat(NOT STEAK OR SALMON), and half a cup of brown rice. Approx 50 protein/35carb

m6(before bed): 2 scoops whey, 1 teaspoon glutamine powder, 1 tablespoon of flaxseed oil.


Cardio Only Days (Follow the food outline from above for your sources of EFA's(essential fatty acids) and protein:

Cardio 45-60mins
m1: Pro/Fat
m2: Pro/Fat
m3: Pro/Fat (optional Pro/Carb)
m4: Pro/Fat
m5: Pro/Fat

Lifting Only Days:

m1: Pro/Fat
m2: Pro/Fat
m3: Pro/Fat
-Workout-
m4(PWO): Pro/Dex
m5(PPWO): Pro/Carb
m6: Pro/Fat


Your source of protein can be chicken, tuna, lean ground beef, turkey or egg whites(eggs). Steak and salmon can also be used but not in PPWO meal.

Cheat one meal, once a week don’t overdue it.

[kc]

allright...need to get some time to wrap my head around that....i lift every day, run every day..well, minus one day a week that i don't do either but i normally go hiking or something on that day

[slizzut]

allright...need to get some time to wrap my head around that....i lift every day, run every day..well, minus one day a week that i don't do either but i normally go hiking or something on that day

If you have any questions feel free to ask.

[kc]

Believe me....i'll be asking LOTS

[dalcowbag]

i agree with slizzut. . .the key is macronutrient breakdown

dcb

[kc]

all this craziness...i'm still workin on it

[Panzerfaust]

Where are your EFA's?

[kc]

I'll be adding flax and salmon into the diet...not sure where yet but i'm workin on it.

[co2boi]

This type of diet probably does work, but I think it would make me hella tired. I eat pro, fat, and carbs in almost every meal. I am currently at 8.7% without cardio and still dropping. There's more than one way to do everything.

[kc]

This type of diet probably does work, but I think it would make me hella tired. I eat pro, fat, and carbs in almost every meal. I am currently at 8.7% without cardio and still dropping. There's more than one way to do everything.

you're right, i'm pretty good about listening to my body so I'll get started with something solid and adjust as needed.....

[co2boi]

you're right, i'm pretty good about listening to my body so I'll get started with something solid and adjust as needed.....

Right on. Pretty excited to see your results pics...good luck!

[kc]

Right on. Pretty excited to see your results pics...good luck!

me too!!! thanks, I'm gonna need a kick in the azz every once in awhile, you game?

[co2boi]

me too!!! thanks, I'm gonna need a kick in the azz every once in awhile, you game?

a kick? hhmmm....I could probably find more creative things to do with your azz, but whatever works for you.

[kc]

a kick? hhmmm....I could probably find more creative things to do with your azz, but whatever works for you.

...nope, not gonna dig myself deeper into that

[co2boi]

...nope, not gonna dig myself deeper into that

Can't say that I blame ya. But seriously, yeah you can always count on me for motivation. I need to post my pics so people can tell me how bad I look

[kc]

thanks..i'll need it i'm sure

posting pics is a scary thing....even bikini quality

[co2boi]

thanks..i'll need it i'm sure

posting pics is a scary thing....even bikini quality

I think pics of me in a bikini would be scary by anyones standards

[kc]

I think pics of me in a bikini would be scary by anyones standards

very true...maybe try some nike shorts or something first

[co2boi]

very true...maybe try some nike shorts or something first

Nike shorts? What about my magenta speedos?

[kc]

Nike shorts? What about my magenta speedos?

again, i'm stickin with Nike

[co2boi]

again, i'm stickin with Nike

ehh well, have it your way then. I've been thinking I should take my after pics in my boxer briefs. You think I should go with loose shorts instead? I don't wanna look like a homo when I put them up for the world to see.

[kc]

ehh well, have it your way then. I've been thinking I should take my after pics in my boxer briefs. You think I should go with loose shorts instead? I don't wanna look like a homo when I put them up for the world to see.

show as much or as little as you're comfortable with....imo there's no other way....

at 11% i'll be lucky if I can make myself get dressed everyday

[co2boi]

show as much or as little as you're comfortable with....imo there's no other way....

at 11% i'll be lucky if I can make myself get dressed everyday

LOL, you're funny. I am pretty comfortable showing everything, I just don't think many people would be comfortable seeing it.

11% is really lean for a girl. You're gonna have boys drolling all over you.

[kc]

LOL, you're funny. I am pretty comfortable showing everything, I just don't think many people would be comfortable seeing it.

11% is really lean for a girl. You're gonna have boys drolling all over you.

well, if they don't want to see it they can look the other way

11% is lean, won't stay there but it's the goal I need to hit before I can get my next tattoo

[partyboynyc]

what are you stats now??

[kc]

what are you stats now??

Got some work ahead of me...

approx 22% - 24%
Chest 40
Waist 28
Hip 38
Thigh 25
Calf 16
Neck 11
Bi 15
Forearm 11

[dalcowbag]

With a sound diet i think you'll be down to 11% b4 ya know it. good luck with it

dcb

[kc]

With a sound diet i think you'll be down to 11% b4 ya know it. good luck with it

dcb

if I can overcome this...omg, my lifts are dropping and i'm getting skinny syndrome i always run into when get about 15 - 18%

[partyboynyc]

Got some work ahead of me...

approx 22% - 24%
Chest 40
Waist 28
Hip 38
Thigh 25
Calf 16
Neck 11
Bi 15
Forearm 11

you are capable of doing it. if it's a priority it will get done. we have faith in you!!