Newer lady member needing diet & workout guidance

[gbrice75]

FYI - see post # 1989 to answer your question.

http://forums.steroid.com/showthread...ess-Log/page50

[RaginCajun]

glad to see that you are back on here logging in. trust me it helps! and slim is right, you are quite the comic! rest is always a good thing. on sundays, i have been passing out at around 8pm! if you feel like you are getting burnt out, try something different for a few weeks, maybe something out of the norm. and do not fret about 3 pounds, i can be 3 pound difference in one day. i do not know what to say about the cosmetic surgery, except for the lift, i definitely understand that. i have been working with boobies for the past two years, so i understand how they operate! and congrats on the bootylicious comment!!! just keep up the hard work, your head is in the right spot and your stomach will soon follow!

[GirlyGymRat]

^^ oh yea, forgot about the course!! When is that again?

Congrats about the booty - that was the goal, right? Do you still want more? Do YOU notice the difference?

It's quite possible you put on some muscle... I wouldn't put much creedence in what the scale says. By itself, it's not much of a tool for measurement. Factor in how you look (mirror), how clothes fit, etc. Measurements with a tailor's tape are a pretty accurate way to go.

Race is almost here. I have been hitting it hard, but my diet hasn't been as good as could have been in for the first part of July. I am focused on eating for fuel now.

I had 2 short term goals. Bigger booty/strong legs and chin up.

Tomorrow morning is my official weight in/measure day, but I took a quick measurement on the booty which has grown a 1/2 inch, but the butt sag is still there. It could be bigger cuz I just got done working it tonight.

Biceps, triceps, fore arms and shoulders are awesome. got that lean look going at rest and when I flex, got really nice definition on biceps and triceps plus a bonus forearm bump.

My goal is to do 1 unassisted chin up and I am so close. I have reduced assist from 60 lbs to 10 on that machine in every gym. I wanted to make sure I didn't lose sight of the upper body strength even though I was trying to get my lower body and booty up.

My legs are trimmer too. I think from the xtra running I added in past 2 months (at your suggestion). My back is also much more defined (or at least I have been told - hard for me to get a good visual on the backside in general).

So I have a little bit of fat in my upper thighs which isn't a biggy for me and that dang tummy roll. I know...diet diet diet.........I still want more booty and I want a butt like Slimmer's avy with no sag. As you pointed out so kindly, genetically do not have the curvey/hips which is why lipo is looking so appealing (less waist will make me look more curvy). Men tell me men like curvy (not straight) and some men (and a lot of women) think I am border line too thin.

I think I look healthy, especially since I carry so much muscle tone. I will never be a string bean. But the tummy is my trouble zone. It is what I focus on first and always.

A female spinning instructor suggested I do TRX to help with core training and move from heavier weights to light weights with lungs to get cardio and strength training combined to increase heart rate and burn fat.

I do feel like I need to change up the routine since I might be in a rut. Your thoughts on this welcomed!

[SlimmerMe]

I dream of looking like my avy too....

I have a question: are you certain your tummy is a bad as you think it is? could you be concentrating on something that might not be as bad as you imagine?

[RaginCajun]

damn, woman, it sounds like you have made a great transformation. nice bi's, tri's, and forearm 'bump', congrats! races are always fun and so many 'like' individuals out there to meet. when said that your legs are trimmer from running, you are 100% correct with that. since i have picked it up some, my legs are definitely leaner than just two months ago. when you said you are looking for something different in a routine, are there any crossfit places/classes in your area? i have been going to one and it is fantastic! it is very hard and it combines weights and bodyweight with cardio and endurance. i wish i could give you a lil toosh girth, i have enough to go around!

[GirlyGymRat]

damn, woman, it sounds like you have made a great transformation. nice bi's, tri's, and forearm 'bump', congrats! races are always fun and so many 'like' individuals out there to meet. when said that your legs are trimmer from running, you are 100% correct with that. since i have picked it up some, my legs are definitely leaner than just two months ago. when you said you are looking for something different in a routine, are there any crossfit places/classes in your area? i have been going to one and it is fantastic! it is very hard and it combines weights and bodyweight with cardio and endurance. i wish i could give you a lil toosh girth, i have enough to go around!

cross fit is a new one on me. although it sounds like could be the workout I had tonight at gym. regular instructor didn't show up so a PT lead class. it was light weights with complex moves (like squats with bar and shoulder press at same time) so my heart rate jumped up quick and I was sweating like I do when I run. some gals in the class were whining like crazy but of course I loved it as did a few others....

and i wish I could take some of that toosh too.....i would gladly. another inch in the right spots outta do it

[GirlyGymRat]

Slimmer...I wish I could agree with ya. but it just ain't so. I have made alot of improvements e.g., my veins pops out of my hands and forearms. Two of my 30 year old mail colleagues say i have bigger biceps then they do. But the gut is another story.

I think I can take a few more inches off but it will be a struggle. Just so resistant to lost. I bought some oil to throw on there, but it doesn't seem to be dissolving the fat bumps. Not that it made any claims to do that, but I thought it could help.

Slimmer, if I had the last 10 years as a do over I would never let myself get too far out of bounds. I had no idea what 30 extra pounds does to body over time. It has become one of my few life regrets..........

[baseline_9]

I need to take the time to read this whole thread.

I will, I promise

Keep going girl!

[RaginCajun]

it sounds like you did something like crossfit. it liked the class, then go for it! don't regret anything! take it as a learning experience. i know we all do regret some things, but look back at the moment to reflect how different you are now! you have changed your lifestyle for the better and it is showing! your colleagues are just jealous, and they should be! keep up the hard work and that tummy will go, its all about diet! have fun and enjoy your race!!!!

[gbrice75]

I think you should focus on full body exercises... squat press, burpees, etc. They will help to strengthen your entire body plus deliver the cardio/conditioning aspect.

[GirlyGymRat]

I think you should focus on full body exercises... squat press, burpees, etc. They will help to strengthen your entire body plus deliver the cardio/conditioning aspect.

I had to google what is a burpee. So you must be LYAO now. Ok, I think I get it. After the obstacle course, time to switch up the exercise routine.

[GirlyGymRat]

it sounds like you did something like crossfit. it liked the class, then go for it! don't regret anything! take it as a learning experience. i know we all do regret some things, but look back at the moment to reflect how different you are now! you have changed your lifestyle for the better and it is showing! your colleagues are just jealous, and they should be! keep up the hard work and that tummy will go, its all about diet! have fun and enjoy your race!!!!

yeh, I think I need to double down on the diet. I am going to have the biggest cheat meal of my life after the race...and chase it will a bottle of red wine. Can't hardly wait.

[GirlyGymRat]

Baseline..there are times like now that I can't reply to your post with quote. Thanks for checking in on me cuz it hasn't gotten easier with time. I am just getting frustrated. I need to watch it too, cuz I tend to gain (and not the right kind) in the fall through January. I need to get off this plateau and soon!

[gbrice75]

Baseline..there are times like now that I can't reply to your post with quote. Thanks for checking in on me cuz it hasn't gotten easier with time. I am just getting frustrated. I need to watch it too, cuz I tend to gain (and not the right kind) in the fall through January. I need to get off this plateau and soon!

Relax!!! This game isn't supposed to be a race (pun intended), it's a lifestyle. Get through YOUR race, then focus back on the overall goal - which is improved health, conditioning, and body!!!

[GirlyGymRat]

Relax!!! This game isn't supposed to be a race (pun intended), it's a lifestyle. Get through YOUR race, then focus back on the overall goal - which is improved health, conditioning, and body!!!

Did I miss a meeting??? I didn't get this memo! Perhaps I forgot to tell you about the extremely obsese chic living inside my body working on her exit strategy. She is capable of gaining 30 pounds in 2 - 3 months...just enjoying a variety of fattening and sweet and cakes and cookies and peanut butter off the spoon. Yup, I am her host body. She tries to make her exit every year come September thru December. I am in a BATTLE with that chic. She is evil

[SlimmerMe]

Your honesty gets to me. I hear ya loud and clear.

You need to remember this: You have the formula now so you can trust it works

[RaginCajun]

Did I miss a meeting??? I didn't get this memo! Perhaps I forgot to tell you about the extremely obsese chic living inside my body working on her exit strategy. She is capable of gaining 30 pounds in 2 - 3 months...just enjoying a variety of fattening and sweet and cakes and cookies and peanut butter off the spoon. Yup, I am her host body. She tries to make her exit every year come September thru December. I am in a BATTLE with that chic. She is evil

just think how different you are this year, compared to last year. i guarantee you are not same person and can choke that evil chick now with those lean arms!!!! i think you need a good kick in the arse!

[GirlyGymRat]

FYI - see post # 1989 to answer your question.

http://forums.steroid.com/showthread...ess-Log/page50

Thank you. Learning alot reading your post. Body is much more complicated then I had once thought.

[GirlyGymRat]

I am on a journey to lose the last bit of belly fat before I see the plastic surgeon. I have come to the conclusion after reading Mr GBRICE post, that I too am sedentary lifestyle and 1300 calories daily is a good daily intake target for fat loss.

My current stats are 5’4”, 137 lbs and 48 years young. Measurements that matter: Chest 37, Rib cage 34, Stomach 30 (yup this is my worst area), booty 35.5 (all butt, straight thru hips). Legs and arms are lean with nice definition thanks to the weight resistance training I was encouraged to adopt and to overcome my anxieties of working out with the big guy guns in the dark side of the gym by members of this forum.

I currently working out 5/6 days per week; 3 – 1 hour spinning class, 2 – 45min body pump; 2 – 35 min training (lungs/squats/dead lifts) and 1 – 30 min stomach workout, plus 2 – 2 or 3 mile runs. A yoga class 2x monthly. Will be modifying workout plan shortly….not for another week.


Wake up – 16 oz coffee with dry creamer

Meal 1 Breakfast
¼ c oats with stevia and cinnamon
½ c 99% egg whites

Meal 2 Snack
6 oz fage 0% f yogurt
½ c fresh blueberries

Meal 3 Lunch
6 oz lean protein (chic)
Leafy Salad no dressing unless meat is dry and no cheese or anything fun
½ Medium sweet potatoe

Meal 4 Pre WO
½ c cottage cheese
1 c broccoli or cauliflower or cherry tomatoes
1 scoop protein powder (100c/23g p/3g c/ 1g f)

Meal 5 Dinner
6 oz grilled salmon or other fish / sprimp
7 asparagus spears, grilled with pam and a sprinkle of EVOO and fresh garlic

1330 total calories - 146g p/ 59g c / 38g f

One modest cheat dinner a week.

My goal is to lose 5 lbs of fat around the belly by mid Sept. I would be happy with 5; ecstatic with 7.

Comments / critiques welcomed! Appreciate your support and advice.

[baseline_9]

I am on a journey to lose the last bit of belly fat before I see the plastic surgeon. I have come to the conclusion after reading Mr GBRICE post, that I too am sedentary lifestyle and 1300 calories daily is a good daily intake target for fat loss.

My current stats are 5’4”, 137 lbs and 48 years young. Measurements that matter: Chest 37, Rib cage 34, Stomach 30 (yup this is my worst area), booty 35.5 (all butt, straight thru hips). Legs and arms are lean with nice definition thanks to the weight resistance training I was encouraged to adopt and to overcome my anxieties of working out with the big guy guns in the dark side of the gym by members of this forum.

I currently working out 5/6 days per week; 3 – 1 hour spinning class, 2 – 45min body pump; 2 – 35 min training (lungs/squats/dead lifts) and 1 – 30 min stomach workout, plus 2 – 2 or 3 mile runs. A yoga class 2x monthly. Will be modifying workout plan shortly….not for another week.


Wake up – 16 oz coffee with dry creamer

Meal 1 Breakfast
¼ c oats with stevia and cinnamon
½ c 99% egg whites

Meal 2 Snack
6 oz fage 0% f yogurt
½ c fresh blueberries

Meal 3 Lunch
6 oz lean protein (chic)
Leafy Salad no dressing unless meat is dry and no cheese or anything fun
½ Medium sweet potatoe

Meal 4 Pre WO
½ c cottage cheese
1 c broccoli or cauliflower or cherry tomatoes
1 scoop protein powder (100c/23g p/3g c/ 1g f)

Meal 5 Dinner
6 oz grilled salmon or other fish / sprimp
7 asparagus spears, grilled with pam and a sprinkle of EVOO and fresh garlic

1330 total calories - 146g p/ 59g c / 38g f

One modest cheat dinner a week.

My goal is to lose 5 lbs of fat around the belly by mid Sept. I would be happy with 5; ecstatic with 7.

Comments / critiques welcomed! Appreciate your support and advice.

I like your training

I like your diet

I like the plan


Where are you currently in relation to what you have posted above? Training, diet...

Are you currently at a plateau?


I would like to see your carbs come up slightly and to be cycled over the week dependent on activity that day....

[GirlyGymRat]

I like your training

I like your diet

I like the plan


Where are you currently in relation to what you have posted above? Training, diet...

Are you currently at a plateau?

I would like to see your carbs come up slightly and to be cycled over the week dependent on activity that day....

I can't take any credit for the diet or the workout. That my friend is the power of this forum. I've been blessed with mentors, good mentors who have helped me achieve my goals. I did every fad diet but never learned how to eat correctly....until know. In the first 5 months of this year, lost 35 lbs. I am very very pleased. Feel tons better. In size 2/4 which I think is really more like 4/6 cuz stores just want to make gals buy more clothes....

Training as shown is my current training for a 5k obstacle course. Will modify in about 2 weeks, but not sure what to change.

Diet. I have been eating more protein and more carbs then shown. Not losing anything for about 8 weeks...since I started training. Of course, I cheat more frequently...mostly when I don't eat early enough - cheat in afternoon or right before go to bed...dumb..really dumb.

CARBS - would love to eat more carbs, not sure when to add or what to add! AND as important, what to delete to bring the calories back aligned with 1300.

[baseline_9]

Im gonna leave this one to you girl.... looks like someone has helped you to get this diet dialed in and TBH i would only like to see maybe an extra 30g of carbs pre-workout...

[gbrice75]

I am on a journey to lose the last bit of belly fat before I see the plastic surgeon. I have come to the conclusion after reading Mr GBRICE post, that I too am sedentary lifestyle and 1300 calories daily is a good daily intake target for fat loss.

Happy my own struggles can help in part to inspire you GGR, that pleases me like you don't even know!

My current stats are 5’4”, 137 lbs and 48 years young.

Mad healthy stats! We can get you down to 130, no worries there.

Measurements that matter: Chest 37, Rib cage 34, Stomach 30 (yup this is my worst area), booty 35.5 (all butt, straight thru hips). Legs and arms are lean with nice definition thanks to the weight resistance training I was encouraged to adopt and to overcome my anxieties of working out with the big guy guns in the dark side of the gym by members of this forum.

Best thing you've done for yourself yet

I currently working out 5/6 days per week; 3 – 1 hour spinning class, 2 – 45min body pump; 2 – 35 min training (lungs/squats/dead lifts) and 1 – 30 min stomach workout, plus 2 – 2 or 3 mile runs. A yoga class 2x monthly. Will be modifying workout plan shortly….not for another week.

We'll probably want to modify or completely overhaul your training at this point

Wake up – 16 oz coffee with dry creamer

Meal 1 Breakfast
¼ c oats with stevia and cinnamon
½ c 99% egg whites

Wouldn't mind seeing both of these doubled. 1/4 cup oats is like 13g carbs, and 1/2 cup egg whites is what - about 12g protein? This is meal 1, first nourishment your body is getting after going without food for it's longest stretch - let's make it count.

I agree with Base about bringing up carbs slightly and this meal is 1 opportunity to do it. I would need to see macros though (you already know this though, lol) in order to 100% stand behind my advice)

Meal 2 Snack
6 oz fage 0% f yogurt
½ c fresh blueberries

Do you love the blueberries? Can you part with them? I'd forgo them here in favor of the added carbs in meal 1. I'll also be adding carbs to your pre-workout meal so don't worry. Add 2 fish oil caps

Meal 3 Lunch
6 oz lean protein (chic)
Leafy Salad no dressing unless meat is dry and no cheese or anything fun
½ Medium sweet potatoe

Ditch the sweet potato. Your carbs can be more strategically placed than this. Add 2 more fish oil caps

Meal 4 Pre WO
½ c cottage cheese
1 c broccoli or cauliflower or cherry tomatoes
1 scoop protein powder (100c/23g p/3g c/ 1g f)

Perfect place to add some carbs. Add the 1/2 sweet potato, or any other complex carb of your choice. About 25g or so will do. One idea is moving the cottage cheese to meal 3, and having the yogurt WITH blueberries here. Still add a complex carb though, but just saying this is a much better place for the blueberries IMO.

Meal 5 Dinner
6 oz grilled salmon or other fish / sprimp
7 asparagus spears, grilled with pam and a sprinkle of EVOO and fresh garlic

How about a PWO shake before this? IMO, remove the protein powder from meal 4, increase cottage cheese to 1 cup (hope you like cottage cheese, lol), and have the protein shake immediately PWO. How soon do you eat meal 5 after the workout?

In any event, this is a great meal - be careful of the EVOO especially if you're already doing salmon - the fats are healthy but can add calories fast

1330 total calories - 146g p/ 59g c / 38g f

This definitely isn't a bad macro breakdown. Still shy of 1300 calories though - my changes should bring those calories up a bit.

Note - Baseline mentioned carb cycling, and I think it's a great suggestion for you. There are many ways to go about it, the simplest to start with may just be simply dropping starchy carbs completely on non-workout days and possibly on cardio-only days. Depends on what your workout routine looks like though, and i'd likely want to see it change at this point as I mentioned earlier.

One modest cheat dinner a week.

Examples?

My goal is to lose 5 lbs of fat around the belly by mid Sept. I would be happy with 5; ecstatic with 7.

I've always been straight with you. We're talking under 6 weeks here. 5-7lbs of pure fat is going to be tough. Not impossible, but tough. As for it being BELLY fat specifically - you already know you cannot spot reduce body fat. It's gonna come off from wherever it wants to. It could be a bit all over, it could be your face, legs, ass (yep, sorry but it can happen) - you just cannot control this. The bottom like is you'll be getting leaner and that is always a good thing in my book.

[GirlyGymRat]

Gbrice, First off, thank you! Meals - I will adjust and rerun macros by meal and total. To hit on your questions:

I do love cottage cheese!!! Plus good for my calcium intake

How soon do you eat meal 5 after the workout ? I finish working out about 630 pm and eating my 715pm. I have the protein powder in my vehicle and can mix at the gym and drink on the way home. I am in bed by about 915 cuz I arise at 430. I need proper rest; never thought I would be that person going to bed when it is still light outside...

Carb cycling - other than your explanation, never heard of it. It could be a challenge since I crave carbs...especially the bad ones. But I am open to change. I do know that I cannot spot reduce...but other then my gut, I do have a tiny bit on my inner thighs and the back is not as lean as I would like. I already lost quite a bit off "the girls" so I know that 5 - 7 lbs off the tummy roll is a stretch but....a girl can have dreams.

Modest cheat meal example - Dinner out. Chic Shawarma and fatoosh salad (dressing on the side). Garlic paste on the pita breads (this is the cheat part of the meal or Chic Chimichanga with refried beans and rice. no sour cream....okay how bad are these? Or a steak with potatoe and veggie side and a dessert and maybe a glass of dry red wine (or not)... I have become a non drinker it seems as late.

Training - I got an offer today at the gym I can't refuse. My awesome spin instructor is going to train me with TRX. 2 - 3 times per week prior to spin class. I did one session...and I was so dang sore the next day and the day after. It is a great workout. I was breathing so heavy and sweating and burning muscles and then I did an 1 hour HIIT interval spin class. Spin instructor is TUFF! Lean and strong. So I hope this works into the overall revised training program. I spin Sun/Tue/Thur with 40 minutes of TRX before.

Thank you again!!

[GirlyGymRat]

Incorporating suggestions and the plan with macros in calories/grams P/ grams C/ gram F

Meal 1 Breakfast - 250/17/31/6
Wake up – 16 oz coffee with dry creamer
½ c oats with stevia and cinnamon
½ c 99% egg whites

Meal 2 Snack – 110/12/5/4
1/2 c cottage cheese 2%
dash of cinnamon and stevia
2 fish oil caps

Meal 3 Lunch - 394/42/13/12
6 oz grilled skinless chic breast
Mixed Leafy Salad with balsamic dressing
2 fish oil caps

Meal 4 Pre WO –232/28/22/4
6 oz 0%f fage yogart
½ c blueberries
½ med sweet potato

Meal 5 Post WO – 110/24/4/1
Met-Rx Protein plus shake-1 scoop

Meal 5 Dinner- 271/45/4/4
6 0z tilapia (or other fish but not salmon)
6/7 Asparagus spears grilled (pam and drizzle of EVOO and fresh garlic)

Total Daily: 1367 cal/155P/84C/37F

What would you suggest for Sat/Sun? I don’t think I can make it thru my weekend workouts on FASTED CARDIO,especially since do cardio and resistance training on both days, until it get changed up!!
Sat 2-3 mile run / 45 min power pump
Sun – TRX and then 1 hour spin

Thanks for your time and energy on me!

[SlimmerMe]

YOU ARE AN INSPIRATION GGR! You really are~

[RaginCajun]

wow! looks like you are getting serious girl! looks like you may have received a kick?

[GirlyGymRat]

YOU ARE AN INSPIRATION GGR! You really are~

As you are to me and others!!!

[GirlyGymRat]

wow! looks like you are getting serious girl! looks like you may have received a kick?

Yes I did!!! Seems I needed it. ; )

[GirlyGymRat]

wow! looks like you are getting serious girl! looks like you may have received a kick?

Yes I did!!! Seems I needed it. ; )

[gbrice75]

Gbrice, First off, thank you! Meals - I will adjust and rerun macros by meal and total. To hit on your questions:

You're welcome!

I do love cottage cheese!!! Plus good for my calcium intake

Perfect! Best choice for dairy - highest protein w/ lowest sugar and fat (assuming you get a low/nonfat variety) as compared to milk, other cheeses, and even Greek yogurt

How soon do you eat meal 5 after the workout ? I finish working out about 630 pm and eating my 715pm.

You don't have to make a mad dash to eat, but do make sure you eat a GOOD meal, that's key. Personally I have my PWO shake immediately PWO/post cardio, then my whole food meal about 2 hours later.

I have the protein powder in my vehicle and can mix at the gym and drink on the way home. I am in bed by about 915 cuz I arise at 430.

Wow, almost identical to my schedule! Ideally, you'd have the shake right after your workout in the car as you're already doing (same thing I do) and then have a whole food meal an hour later. Don't worry about the meal coming late in the evening; we'll keep fats low and carbs minimal.

I need proper rest; never thought I would be that person going to bed when it is still light outside...

I second that!!!

Carb cycling - other than your explanation, never heard of it. It could be a challenge since I crave carbs...especially the bad ones.

I am a HUGE carb addict, so I don't say this arbitrarily. Those cravings DO subside - but you have to be consistent with not eating them for a while. Going full days with no starchy carbs will help. I never thought i'd be able to do it, but here I am, on week 8 and have gone 3.5 straight days/week without ANY starchy carbs whatsoever.

But I am open to change.

Good! This type of attitude and willingness will go a long way in this game!

I do know that I cannot spot reduce...but other then my gut, I do have a tiny bit on my inner thighs and the back is not as lean as I would like. I already lost quite a bit off "the girls" so I know that 5 - 7 lbs off the tummy roll is a stretch but....a girl can have dreams.

If your stomach area is really truly the only place you're still holding bodfat, then it should mainly come off of that area. Keep in mind the fat you cannot see though; i.e., visceral fat.

Modest cheat meal example - Dinner out. Chic Shawarma and fatoosh salad (dressing on the side). Garlic paste on the pita breads (this is the cheat part of the meal or Chic Chimichanga with refried beans and rice. no sour cream....okay how bad are these? Or a steak with potatoe and veggie side and a dessert and maybe a glass of dry red wine (or not)... I have become a non drinker it seems as late.

Not so bad - but realize that you are probably at a point where you need to up your game. You're no longer getting results and need to make a change. It's good that you're doing the cheat meal now, because that's one thing we can eliminate right off the bat that we know will have a positive impact. Don't worry, it's temporary, not forever.

Training - I got an offer today at the gym I can't refuse. My awesome spin instructor is going to train me with TRX. 2 - 3 times per week prior to spin class. I did one session...and I was so dang sore the next day and the day after. It is a great workout. I was breathing so heavy and sweating and burning muscles and then I did an 1 hour HIIT interval spin class. Spin instructor is TUFF! Lean and strong. So I hope this works into the overall revised training program. I spin Sun/Tue/Thur with 40 minutes of TRX before.

Thank you again!!

Can you elaborate on TRX? I'll look into it more myself later, but I'm at work right now (can't you tell? haha!!)

Incorporating suggestions and the plan with macros in calories/grams P/ grams C/ gram F

Meal 1 Breakfast - 250/17/31/6
Wake up – 16 oz coffee with dry creamer
½ c oats with stevia and cinnamon
½ c 99% egg whites

Nice! Wouldn't even mind seeing more protein here, maybe 1/2 cup lowfat/nonfat cottage cheese or plain nonfat/lowfat greek yogurt?

Meal 2 Snack – 110/12/5/4
1/2 c cottage cheese 2%
dash of cinnamon and stevia
2 fish oil caps

Good job. If it doesn't disgust you and you can add 1 cup green veggies here, go for it. Would just like to see a bit more sustenance here

Meal 3 Lunch - 394/42/13/12
6 oz grilled skinless chic breast
Mixed Leafy Salad with balsamic dressing
2 fish oil caps

Great meal, love this one. Protein macro might be a bit inflated, but no biggie, close enough. Is this 6oz raw, or 6oz after it's cooked?

Meal 4 Pre WO –232/28/22/4
6 oz 0%f fage yogart
½ c blueberries
½ med sweet potato

Love it!

Meal 5 Post WO – 110/24/4/1
Met-Rx Protein plus shake-1 scoop

Meal 5 Dinner- 271/45/4/4
6 0z tilapia (or other fish but not salmon)
6/7 Asparagus spears grilled (pam and drizzle of EVOO and fresh garlic)

Perfect - you're already doing the whole food meal after the shake (didn't realize this was meal 5 when I commented earlier). Love this meal - BUT I would like to see carbs in your shake meal, i.e. maybe 1/2 cup oats? I don't like the idea of an intense workout followed by no carbs at all, regardless that it's later in the evening. A bit of carbs will be put to good use (recovery) - we wouldn't want your body converting protein to energy because energy isn't being provided, right?

If you need to lose the blueberries in meal 4 to keep the carb macro in check, do it. Keep in mind the only meals you're actually eating starchy carbs is breakfast, and pre/pwo. You can't help the incidental carbs that come with other foods. I'm not saying not to count them, i'm saying don't sweat them. If adding another 1/2 cup oats with the shake brings you up to 100g or so, don't worry about it. You are working hard especially with this new training routine you mentioned.

Total Daily: 1367 cal/155P/84C/37F

Frame this!

What would you suggest for Sat/Sun? I don’t think I can make it thru my weekend workouts on FASTED CARDIO,especially since do cardio and resistance training on both days, until it get changed up!!
Sat 2-3 mile run / 45 min power pump

If you're doing resistance training on the weekends, then it has to be looked at as a workout day. I'm not concerned with the days of the week, i.e. Sat vs. Mon - i'm concerned with which days you workout, particularly with weights. Those days generally should be carb days. Also if you're doing any cardio only days, and the cardio is intense, you should consider eating a single carb meal before the gym, but that's it for the day as far as carbs go.

Sun – TRX and then 1 hour spin

Thanks for your time and energy on me!

Depends on what TRX is - but this may be a cardio only day, i.e. intense = preworkout carb meal, low intensity = fasted.

You're welcome!

[SexySweetheart]

[QUOTE=girlgymrat;5713805]Incorporating suggestions and the plan with macros in calories/grams P/ grams C/ gram F

I love the way your tracking your cal protein fat carbs!
I'd like to use this format as well...you mind girly?

[gbrice75]

[QUOTE=Sexy4mySweetheart;5714324]

Incorporating suggestions and the plan with macros in calories/grams P/ grams C/ gram F

I love the way your tracking your cal protein fat carbs!
I'd like to use this format as well...you mind girly?

I'm gonna speak for GGR here - you SHOULD use this format! This is exactly how we TRY and get all members to post their diets. If you post in this format, I guarantee you'll get much more help!

[GirlyGymRat]

What is TRX® Suspension® Training?
Born in the U.S. Navy SEALS and developed by Fitness Anywhere®, Suspension Training® is a revolutionary method of leveraged bodyweight exercise. Easily set up the portable TRX® Suspension Trainer™ and you’re in control. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose.

Basically, one strap with handle at each end. Either both hand in a strap or both feet in a strap. Hands in straps, move feet to create more of a plank with own body weight. Feet in straps then hands are on the floor. Great core workout cuz the strap floats right to left so have to use core to stabalize.
With little rest in between sets of 12, creates a pounding cardio. I worked out yesterday and I am still SORE today. I loved it.

My plan is to do TRX followed by 1 hour spin...2 or 3 days per week until the schedule changes.

I have finished training for the obstacle course; race this weekend. Feel good about the changes to bod..much much more upper body strength (shoulders, tri and bi) plus quads, hamstring are lean.

I have modified diet in practice and will repost macros one last time with the latest recommendations later this week.

If I can avoid the tummy tuck, then I have enough cash for "the girls" or at least have more OPTIONS......LOL..

[RaginCajun]

What is TRX® Suspension® Training?
Born in the U.S. Navy SEALS and developed by Fitness Anywhere®, Suspension Training® is a revolutionary method of leveraged bodyweight exercise. Easily set up the portable TRX® Suspension Trainer™ and you’re in control. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose.

Basically, one strap with handle at each end. Either both hand in a strap or both feet in a strap. Hands in straps, move feet to create more of a plank with own body weight. Feet in straps then hands are on the floor. Great core workout cuz the strap floats right to left so have to use core to stabalize.
With little rest in between sets of 12, creates a pounding cardio. I worked out yesterday and I am still SORE today. I loved it.

My plan is to do TRX followed by 1 hour spin...2 or 3 days per week until the schedule changes.

I have finished training for the obstacle course; race this weekend. Feel good about the changes to bod..much much more upper body strength (shoulders, tri and bi) plus quads, hamstring are lean.

I have modified diet in practice and will repost macros one last time with the latest recommendations later this week.

If I can avoid the tummy tuck, then I have enough cash for "the girls" or at least have more OPTIONS......LOL..

the TRX training is tough. i did a little of it when i was doing my crossfit class. i looked at it as, this can't be hard, needless to say i struggled doing 20 pushups on it. just curious, did you take before pics so that you can see your own results? glad to see you are getting after it, good luck on the race!

[GirlyGymRat]

the TRX training is tough. i did a little of it when i was doing my crossfit class. i looked at it as, this can't be hard, needless to say i struggled doing 20 pushups on it. just curious, did you take before pics so that you can see your own results? glad to see you are getting after it, good luck on the race!

My response was similar, but I really felt roughed up. Sore in places never before. And I don't know if I am imagining that my stomach seems tighter. My body seems to respond quickly when I change up the routine.

Yes. I did take frontal pics once per week thru May, but not since I hit this plateau. I had dinner with a girl friend last nite and she commented that I look like I lost a lot more the just 35 pounds. More like 50. Also made new friends from location I was working earlier this year and get favorable comments. A guy says I getting too thin. Don't need to lose anymore. But guys have a look they like, which is different from man to man.

I did look at the old photos last week. I lost evenly thru trunk which I now from measurements so my gut is now just a smaller version. I am hard critically on my looks but think I am realizing that I won't ever look like the 30 somethings, without having some surgery. I could have a tight flat tummy but afraid I will have to pay for it.

In meantime, I going to continue workout and modify the diet. See what happens!!!

I will let u know how I do in this little event. This is a first for me. LOL!!!

[gbrice75]

I did look at the old photos last week. I lost evenly thru trunk which I now from measurements so my gut is now just a smaller version.

Not to scare you, but this could be an indication that you lost mostly muscle and not bodyfat. You're saying you look exactly the same, just a smaller version of that same body?

[SlimmerMe]

My response was similar, but I really felt roughed up. Sore in places never before. And I don't know if I am imagining that my stomach seems tighter. My body seems to respond quickly when I change up the routine.

Yes. I did take frontal pics once per week thru May, but not since I hit this plateau. I had dinner with a girl friend last nite and she commented that I look like I lost a lot more the just 35 pounds. More like 50. Also made new friends from location I was working earlier this year and get favorable comments. A guy says I getting too thin. Don't need to lose anymore. But guys have a look they like, which is different from man to man.

I did look at the old photos last week. I lost evenly thru trunk which I now from measurements so my gut is now just a smaller version. I am hard critically on my looks but think I am realizing that I won't ever look like the 30 somethings, without having some surgery. I could have a tight flat tummy but afraid I will have to pay for it.

In meantime, I going to continue workout and modify the diet. See what happens!!!

I will let u know how I do in this little event. This is a first for me. LOL!!!

Seems things are looking better. I tell you unless your tummy is just horrible, I would not go for the magic trick way. Sometimes I think people look odd and out of proportion if the doctor does not have a perfect sense of shape in relation to the rest of the body. So much plays into the whole look and when I see docs simply taking a magic marker to someone it scares the heck out of me. They need to look at what is around the area to gage the shape. I do not want to scare you but this is my .02.

Perhaps give it another 6 months. Then see. You may sculpt yourself better than anyone else could ever do. And this new body of yours has not even had a year to adjust. As you said, changing up the routine made a difference. So maybe this is the secret.

I am rootin for ya! And have been following your progress from day one! And you have it in you. Keep it up girl!

[SlimmerMe]

Not to scare you, but this could be an indication that you lost mostly muscle and not bodyfat. You're saying you look exactly the same, just a smaller version of that same body?

This scares me a bit Gbrice. As I too feel like a smaller version of myself. Maybe since we gals want to look smaller and you guys want to look bigger ( I repeat, i would have been a great BB) then perhaps this is what happens to us when we are eating better? a smaller version as opposed to the same size but less BF? Does this make sense? Because I know I have already gone down in 2 sizes at least as I think GGR has probably gone down 4 sizes. So wouldn't it make sense that she is simply a smaller version of herself?

I am getting nervous......with.....that....comment!

[GirlyGymRat]

DASH UPDATE: I finished the obstacle run and it was AWESOME!!! I am so glad I decided to do this - I don't know my time yet, but I ran the whole way, certainly not at record pace, but I know I didn't come in last (cuz I past a few folks) !!!!! My time has to be about 42 minutes. I ROCKED the obstacles, except for the one wall that rocked me...I fell from about 6 ft onto my back (luckily there was some straw and the guy behind me didn't come down on top of me!!) No broken bones - yeah!!!!!!!

Next year - yeh, my band of warriors and new warrior friends are registering now for next year so, I will train more for the run. I need to get faster and do more sprints. I was strong thru the obstacles!! Gained time on them. I am soooooooo glaaaaaaaaddddd I lifted weights and built upper body strength. I have a few warrior wounds from crawling on the ground, but I can take them to work and show em off on MONDAY.