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01-24-2013, 03:35 PM #41
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01-24-2013, 03:39 PM #42Originally Posted by Blondee
Frequency is up to you but 4x per week is probably the max you will want to do.NO SOURCES GIVEN
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01-24-2013, 04:03 PM #43
HIIT on the stepmill = jello legs for the following 4 days lol. Just switched gyms and my new one doesn't have a stepmill so I'll try it on the bike or elliptical for sure and 4x week is perfect. I'll start my 1st fasted session Sat morning and let you know how much I hated my life during those 40 mins! haha. Thanks again for your help SteM!
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01-24-2013, 04:44 PM #44
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01-25-2013, 08:27 AM #45Associate Member
- Join Date
- Jul 2012
- Posts
- 156
Stem, this is Lyle`s stubborn fat protocol correct? I`ve tried it once myself and also one of my buddies...both combined with calorie deficit and we overtrained quickly. Should be used with caution> I gave it another try but at later stage - when only the really stubborn lower back fat needed to go off. I was extremely cautious and did it only twice a week and surpisingly worked just fine. Once you got rid of the stubborn fat to hit a given bf %, is way easier to get there again, wihout having to do such extremes.
After all, this is only my perspective
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01-25-2013, 11:48 AM #46Originally Posted by alex.mitev
It works great in ladies who ten to hold a lot if their fat weight from the hips down, or at least the ladies I've had do it so far.
But yes, Blondee, if you are starting to feel exhausted you should drop a day.NO SOURCES GIVEN
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01-25-2013, 12:56 PM #47Associate Member
- Join Date
- Jul 2012
- Posts
- 156
Hm, admittedly I didn`t have solid cardio routine - 3-4 times per week , 30 mins each at moderate intensity. I was 87 kg , approx 13 % bodyfat, had already been 6 weeks into dieting and hit plateu 270 gr protein, 140 carbs, 70 fat. Weightlifting routine was:
1.Push hypertrophy
-chest 6 sets, delts 6 sets,triceps 6 sets
2. Pull hypertrophy
-back 9-10 sets, rear delt 3 sets, biceps 5 sets, traps 3 sets
3. HIIT Cardio
4. Legs hypertrophy
- quads 7 sets, hamstrings 5 sets, calf 6 sets
5. Upper body strenght
- chest 6 sets 3-5 reps, back 6 sets 4-6 reps, delts 3 sets 4-5 reps, triceps 3 sets 8 reps, biceps 3 sets 6-8 reps
6. HIIT Cardio
7. Lower body stenght
- deadlift 4 sets 4-5 reps, vertical leg press 3 x 8-10 reps, hamstrings 3 sets 10 reps, calfs 5 sets
8. HIIT Cardio
Yeah, now looking at this we have a prefect setup for overtraining.
I should have taken a full diet break at maintenance, have a day off dialed in, etc.
Actually exactly what I did when i realized i was overreaching. Took 7 days off diet and training, then I started all over again , whith only two HIIT sessions, a day off dialed in , on top of increased to 220 gr carbs (had improved insulin sensitivity) daily on working day and 150 on off day and reduced to 50 gr fats.
That`s how the magic happenedLast edited by alex.mitev; 01-25-2013 at 12:58 PM.
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01-25-2013, 03:49 PM #48Originally Posted by SteM
As for tracking progress - what's the best way? I would like to avoid the scale because it makes me loopy..... Progress pics of course, how often? Basically I'm asking how long I stay on course before I determine what works and what doesn't. I'm skeptical because everything else I've done up to this point has done nothing for me. Your diet & cardio advice (from both you and Alex) have been wonderful and so helpful, but I'm just at the point where I will do anything to make progress... I'm hoping to see some changes with a solid 2 weeks of a dialed in diet & HIIT cardio...'do you think that's realistic?
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01-25-2013, 03:55 PM #49
Changes in two weeks will be possible but nothing drastic... Small improvements!
As for progress, I think the scale should be used but once a week or every 10 days.
Progress pics each week.. At the end looking through pictures from week one on will be great.
Also tape measurements is a great inexpensive way to track progress..
Just some ideas!
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01-25-2013, 04:09 PM #50Originally Posted by -KJ-
As for water loss? I'm not that we'll informed on the ways of a woman! It may change and become less as you drop fat but that's a complete guess!
Can you post your reworked diet?NO SOURCES GIVEN
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01-25-2013, 04:24 PM #51Originally Posted by SteM
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01-25-2013, 04:25 PM #52Originally Posted by Blondee
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01-25-2013, 04:57 PM #53Originally Posted by GirlyGymRat
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01-25-2013, 07:01 PM #54
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01-25-2013, 07:07 PM #55
So this is what I have -
Breakfast is Meal 1
Lunch is Meal 2
Meal 3 (Pre Work Out is Tilapia, Yams, Broccoli)
Dinner is Meal 4 (Post Work Out) Chicken, Brown Rice, and Broccoli.
Needed to get the cals up to 1500 + increase protein so I added a shake using almond milk.
How does this look.... Anything to add/remove?
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01-26-2013, 01:27 AM #56Associate Member
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- Jul 2012
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- 156
Usually, keeping carbs on the lower end plus staying hydrated will take care of the water weight. All of which should be done consistently, cause if you binge or carb load every 5 days it`d take another approx 3 days to get rid of the fluid. This applies to genetically predisposed individuals.
There are people who hardly hold onto water but they`re usually lean....
Hope it helps
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01-26-2013, 05:50 AM #57Originally Posted by Blondee
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01-26-2013, 06:00 AM #58
Blondee, don't wanna be a pain but can you type it out like this
Meal one
Oats & eggs
300cals. 30/30/10 (c/p/f)
Meals 2
Etc
Will make it a lot clearer and easier!NO SOURCES GIVEN
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01-26-2013, 07:04 AM #59Originally Posted by SteM
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01-26-2013, 10:18 AM #60Originally Posted by SteM
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01-26-2013, 10:23 AM #61
Lowering carbs can help but for now I suggest sticking to what you have and drinking plenty of water. As you eat a good diet constantly you will be less bloated anyway if that worries you!
For now fat loss is the main priority so I think where you are now is ok. Further down the road carbs may need to be lowered anyway so eat them while you can :-)
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01-26-2013, 10:25 AM #62
Keep your carbs as they are. Depending in results we can always adjust macro's here and there.
NO SOURCES GIVEN
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01-26-2013, 01:11 PM #63Originally Posted by SteM
Just did the cardio you suggested SteM and LOVED IT! Started w/ the bike since its much easier to go all out on that machine and switched to the stepper. Threw in some abs after I was done and BAM! Feel like a million bucks. Change is good. Thx again for the help.
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01-26-2013, 01:20 PM #64Originally Posted by BlondeeNO SOURCES GIVEN
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01-26-2013, 01:53 PM #65Originally Posted by SteM
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01-26-2013, 10:54 PM #66Originally Posted by GirlyGymRat
Meal 1:
2 large eggs
1/2 cup egg whites
1/3 cup oats
30P/20C/12F
Meal 2:
6oz chicken
1 cup broccoli
1 cup cucumber
1/4 of a medium avocado
55P/8C/14F
Meal 3:
6oz tilapia
1 cup boiled or baked yams
1 cup broccoli
36P/42C/4F
Meal 4:
5oz chicken
1/2 cup cooked brown rice
1 cup broccoli
46P/28C/2F
Meal 5:
1 scoop protein in water w/ cinnamon
21P/4C/2F
Total Macros:
188P/102C/34F
1531 Calories
Meal 3 will be Pre Workout & Meal 4 will be post workout. Workouts will be done anywhere between 5-7pm, and they will be done 3x week (full body). If I'm not getting home until late, meal 5 will be consumed after meal 2 instead of being the last meal. Cardio will be in the am in a fasted state 4 times per week. It will be HIIT cardio. 40 mins in duration.
5 min warm up
* 15 seconds at absolute maximum intensity
* 45 seconds rest
(Will do this 10 times)
- Switch Machines -
20 mins at a steady pace at 70% max heart rate
* 30 second sprint at 85% max heart rate
* 30 second rest
(Will do this 5 times)
Is this looking good? Any adjustments?
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01-27-2013, 02:37 AM #67
Blondee, with only one possible exception, it's brilliant.
Your protein shake in meal 5, is it casein or whey? It either needs to be casein or a real food slow acting protein (steak/chicken/cottage cheese).NO SOURCES GIVEN
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01-27-2013, 11:21 AM #68
Following this thread.
One little tip which IMO is something for your skin which I assume you want to keep supple and young during this process. Fish oil caps. At the end of the day you want to end up looking better! Many women forget or overlook this little detail when losing weight.
GOOD LUCK! Keep up the good work Blondee.Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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01-27-2013, 12:09 PM #69Originally Posted by SteM
Also, I've got brown rice in my Post meal ... Should I be switching that to white as it will be later in the evening... Brown is a slower digesting carb is it not? Also, on my non training days... Meal 3 & 4 will be consumed earlier to keep my carbs early in the day. Hope that's okay.
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01-27-2013, 12:09 PM #70Originally Posted by SlimmerMe
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01-27-2013, 12:15 PM #71Originally Posted by Blondee
Your last meal of the day, whatever time, is your last meal for many, many hours. You need a slow digesting protein IMO. Whey is in and gone pretty much within the hour. Use your shake at a different time of day and move the protein from that meal instead in your last meal if the day.NO SOURCES GIVEN
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01-27-2013, 05:43 PM #72Originally Posted by GirlyGymRat
When r u starting????
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01-27-2013, 09:47 PM #73Originally Posted by GirlyGymRat
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01-28-2013, 02:48 AM #74
This will help you break that 160 mark. Hard work, dedication and consistency! When you hit the perfect point in your diet fat will fall off :-)
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01-28-2013, 06:22 AM #75Originally Posted by Blondee
Looking forward to your progress. In a few weeks you'll be breaking 150!!!
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01-28-2013, 12:44 PM #76Originally Posted by -KJ-
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01-28-2013, 12:46 PM #77Originally Posted by GirlyGymRat
I love steamed broccoli, of course sans sauce, I usually dip it mustard - hope that's okay. Oh my gosh, breaking 150... Haven't been lower than 151 so that'll be a very happy day for me!
Question - right now do you think one cheat meal per week would be beneficial or shall I stick with all clean meals?
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01-28-2013, 12:50 PM #78
Keep it clean as long as you can. 4 weeks would be great, you can then get a real feel of how synergistic the whole thing is. After that, we can talk
NO SOURCES GIVEN
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01-28-2013, 01:17 PM #79Originally Posted by SteM
This is where I think gals r at a disadvantage to our male counterparts. They can, we can't so much
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01-28-2013, 02:02 PM #80Originally Posted by GirlyGymRat
GGR - I know. My boyfriend can do a solid week of clean eating and have a cheat day or 2, eat whatever he wants, and he still has abs... Grrr lol. Oh well, it is what it is. No sense in crying over spilt milk lol. If clean food is what I have to eat for the rest of my life to obtain the physique I've always wanted, then so be it
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