Girly's Getting Skinny

[GirlyGymRat]

It's time! Need to get serious bc bikini season is here!!! After 8 months of not working out, I have been reunited with a few unwanted pounds. This log should help me keep focused and be accountable.

Goal is to loose at least 15 pounds in 3 months and and then evaluate.

Targeting 1300 cal with a 50/30/20 split and my buddy (myfitnesspal) converts that to 163 p/ 98 c/ 29 f.

Here's a first stab at a paleo inspired approach...

1362/167/105/29

M1- 7 am 214/18/33/1
coffee with crappy powdered creamer
1/2 c 99% egg whites
small sweet potato

M2 9am 154/7/22/8
1/4 cup kefir
1/2 cup blueberries
8 raw almonds


M3 1130 am 327/32/13/11
4 oz chicken
salad with 1/4 avocado

M4 3 pm (pre workout) 117/2/28/1
small sweet potato

M4 7 pm (post workout) 240/48/6/2
2 scoops ON protein shake

M5 8 pm 212/42/3/3
6 oz grilled tilapia
1 cup grilled asparagus

M6 9pm 98/7/0/3
2 oz steak

During these 3 months, I will have to rely on cardio since still going through PT. I will also have to take 6 weeks off except walking starting in June. Come September I should be 100% and ready for my first cycle.

Comments, criticism, encouragement welcomed!

[alex.mitev]

As for Paleo, I highly encourage you to go on youtube and see Debunking the paleo diet: Christina Warinner at TEDxOU
Also have a look at Alan Aragon`s presentation from the latest NSCA conference.

[alex.mitev]

Carbs alone is not a good idea.

Would spread the whole thing into 3-4 bigger meal consisting of evenly allotted p/c/f . WHy ? Not that it will have a tremendous effect on your body composition but rather will deal with cravings by keeping your blood sugar stable.
Think of egg whites as poor protein source (good filler though), surprisingly the bv and digestability are not nowhere near whole eggs.

And one more thing - how the outlined diet plan differs from what your are eating right now?

[crazy mike]

Good luck GGR. That's a lot of weight, so I hope you can stay focused and be consistent. You know that any plan attacked without consistency is not going to come out as planed.
Hey I'm on your side girl. crazy mike

[baseline_9]

It's time! Need to get serious bc bikini season is here!!! After 8 months of not working out, I have been reunited with a few unwanted pounds. This log should help me keep focused and be accountable.

Goal is to loose at least 15 pounds in 3 months and and then evaluate.

Targeting 1300 cal with a 50/30/20 split and my buddy (myfitnesspal) converts that to 163 p/ 98 c/ 29 f.

Here's a first stab at a paleo inspired approach...

1362/167/105/29

M1- 7 am 214/18/33/1
coffee with crappy powdered creamer
1/2 c 99% egg whites
small sweet potato

M2 9am 154/7/22/8
1/4 cup kefir
1/2 cup blueberries
8 raw almonds


M3 1130 am 327/32/13/11
4 oz chicken
salad with 1/4 avocado

M4 3 pm (pre workout) 117/2/28/1
small sweet potato

M4 7 pm (post workout) 240/48/6/2
2 scoops ON protein shake

M5 8 pm 212/42/3/3
6 oz grilled tilapia
1 cup grilled asparagus

M6 9pm 98/7/0/3
2 oz steak

During these 3 months, I will have to rely on cardio since still going through PT. I will also have to take 6 weeks off except walking starting in June. Come September I should be 100% and ready for my first cycle.

Comments, criticism, encouragement welcomed!

What's your weight, I know ur 20%bf....

If I was you I'd put meals 1 and 2 together.... Meals 3 and 4 together..... And meals 5 and 6 together.... Keeping the whey in there PWO if you like.....

At 1300ish cals u really don't need to be spreading the macros that thin...... You can if you want, it makes no difference at the end of the day... But giving yourself larger meals with higher macro targets may help u in the long run as its possibly more satisfying.....

What's ur cardio plan?

What's your weight training program?

Instead of having a weight goal, what is your bodyfat goal?

[GirlyGymRat]

As for Paleo, I highly encourage you to go on youtube and see Debunking the paleo diet: Christina Warinner at TEDxOU
Also have a look at Alan Aragon`s presentation from the latest NSCA conference.

Some of the gals at work are doing it and asked me to join them. I did some research yesterday and noticed that ppl do lose weight. Most everyone is lean, ESP the guys. I was toying with the idea. I luv oats for breakfast and I do use protein shakes after workouts.

However I have let some bad foods sneak back into my diet. I thought it would be a way to eliminate those bad carb cravings! What I really need to do is stop eating them.

[GirlyGymRat]

Good luck GGR. That's a lot of weight, so I hope you can stay focused and be consistent. You know that any plan attacked without consistency is not going to come out as planed.
Hey I'm on your side girl. crazy mike

Thanks Mike. I really appreciate it!!

[RaginCajun]

did you know that sweet pots aren't technically paleo, but they are a great source of carbs

it will help that girls at your office are doing this and yall should make a contest for motivation!

i like what baseline said and you may want to look into that.

now that you have a plan, time to execute!

[GirlyGymRat]

What's your weight, I know ur 20%bf....

If I was you I'd put meals 1 and 2 together.... Meals 3 and 4 together..... And meals 5 and 6 together.... Keeping the whey in there PWO if you like.....

At 1300ish cals u really don't need to be spreading the macros that thin...... You can if you want, it makes no difference at the end of the day... But giving yourself larger meals with higher macro targets may help u in the long run as its possibly more satisfying.....

What's ur cardio plan?

What's your weight training program?

Instead of having a weight goal, what is your bodyfat goal?

Both you and Alex are suggesting 4 bigger meals and I like this approach.

Would you recommend a change to macro split?
Is my protein too high?
Would you suggest any cutting supplements?
Other supplements?. I restarted fish oil and just picked up folic acid for b12 and iron.

Base. I hadn't weighed myself in MONTHS, but I did this morning bc you asked. Embarrassing its 150. Even at this weight I am in size 4.

Cardio plan is restricted to stair master and spinning.
Sunday. One hour stair master
M/T/F 1 hour spinning class. This includes hiit segments and hill climbs and sprints.
W is now a rest day
H is open for weights. I was doing legs but very restricted bc of shoulder and ankle. Also doing abs but only on a ball bc can't do ABs properly.
Saturday is wide open.

I workout after work M-F. I am off sat and sun and the gym is open!

Weight training plan. I don't have one. I am 2 mo into rotator cuff physical therapy and can only lift 2 lb weights in very limited movement. A month back I tried the AB tower and messed my shoulder up 3 weeks. Since my insurance doesn't let me PT 2 body parts concurrently, I will start rehab on my ankle as soon as done with shoulder. I have 4 in scar from bone chip and torn ligaments and tendons. Bright news I am on the mend.

goal is 14-15%. But more importantly, I want some definition in my abs.
Note: Plan to run hgh/ anavar / clen cycle once I can lift which will be after this cut. Unless this sounds like a bad plan. I don't want to waste the anavar until I can lift again.

[GirlyGymRat]

did you know that sweet pots aren't technically paleo, but they are a great source of carbs

it will help that girls at your office are doing this and yall should make a contest for motivation!

i like what baseline said and you may want to look into that.

now that you have a plan, time to execute!

Ahhhhh my cheering squad!!!

[krugerr]

Best of luck with the diet GGR! Im hoping for lots of pictures... solely to keep track of your progress of course ^_^

[ChiveOn]

Paleo inspired diets work great! Last summer I tried to go full on paleo, and although its almost impossible to eat 0 carbs I got pretty low. Took me from 18%-10% bf over the course of a few months. Worked well for me I hope it works well for you too

[GirlyGymRat]

Best of luck with the diet GGR! Im hoping for lots of pictures... solely to keep track of your progress of course ^_^

Thank you Krugerr! The pics I have would be considered soft porn in my matching VS! I will post some along the way....maybe some legs. Hahahahaha.

[krugerr]

Thank you Krugerr! The pics I have would be considered soft porn in my matching VS! I will post some along the way....maybe some legs. Hahahahaha.

Im entirely happy for you to PM these to me! Failing that, I'll be happy with some leg pictures!

[GirlyGymRat]

Paleo inspired diets work great! Last summer I tried to go full on paleo, and although its almost impossible to eat 0 carbs I got pretty low. Took me from 18%-10% bf over the course of a few months. Worked well for me I hope it works well for you too

I like the word inspired and appreciate your support. I saw your pics in your experiment to reduce milk products. You have made significant progress!!! I love the carbs and I luv my morning oats so I may never get to full paleo.

[RaginCajun]

Ahhhhh my cheering squad!!!

[GirlyGymRat]

What is that one smiley face doing to the other smily face??? LoL.

[energizer bunny]

Good luck GGR!!!!!!!

smash it!

[GirlyGymRat]

Good luck GGR!!!!!!!

smash it!

Thanks energizer! Really appreciate the shout out!

[RaginCajun]

What is that one smiley face doing to the other smily face??? LoL.

hmmmmmmmmmmm, i know the one smiley face in the front looks mighty happy happy happy!

[baseline_9]

Both you and Alex are suggesting 4 bigger meals and I like this approach.

Would you recommend a change to macro split?
Is my protein too high?
Would you suggest any cutting supplements?
Other supplements?. I restarted fish oil and just picked up folic acid for b12 and iron.

Base. I hadn't weighed myself in MONTHS, but I did this morning bc you asked. Embarrassing its 150. Even at this weight I am in size 4.

Cardio plan is restricted to stair master and spinning.
Sunday. One hour stair master
M/T/F 1 hour spinning class. This includes hiit segments and hill climbs and sprints.
W is now a rest day
H is open for weights. I was doing legs but very restricted bc of shoulder and ankle. Also doing abs but only on a ball bc can't do ABs properly.
Saturday is wide open.

I workout after work M-F. I am off sat and sun and the gym is open!

Weight training plan. I don't have one. I am 2 mo into rotator cuff physical therapy and can only lift 2 lb weights in very limited movement. A month back I tried the AB tower and messed my shoulder up 3 weeks. Since my insurance doesn't let me PT 2 body parts concurrently, I will start rehab on my ankle as soon as done with shoulder. I have 4 in scar from bone chip and torn ligaments and tendons. Bright news I am on the mend.

goal is 14-15%. But more importantly, I want some definition in my abs.
Note: Plan to run hgh/ anavar/ clen cycle once I can lift which will be after this cut. Unless this sounds like a bad plan. I don't want to waste the anavar until I can lift again.

At 150 and 20% ur looking at 120lbs LBM.... A cookie cutter mtnce mark is going to be 1800 cals..... Or at least this is where I'd like to see your mtnce at... This is where I'd start u on a diet if you had more time..... If ur lower than this now then I'd slowly reverse diet you up as far as you could go to maximise your metabolism....

However if you don't have the time then you may wish to skip the 1800 cal diet and go for something lower.....

155g protein - 620 cals (1.3/lb)
42g fat - 378 cals (0.35/lb)
198g carbs - 792 cals

Total 1799 cals....



So above is the 1800 cals I'd like to see you get up to and maintain ur weight on but below is a 1300 cal version if your not so worried about metabolic damage and actually maintaining your 15% when you get there....

168g protein - 672 cals (1.4/lb)
36g fat - 324 cals (0.3/lb)
76g carbs - 304 cals

Total - 1300 cals


Now I don't like the 1300 cals diet.... But it's probably the best I can come up with within that range..... I'd rather we you a bit higher and increase your output via cardio.... Optimally I'd like to see a reverse diet from where you are now up to around the 17-1800 cal range while maintaining your weight the whole time.... Then a slow and gradual cut via extra output (cardio, workout volume) for as long as possible until calories need to be gradually reduced again.....

[GirlyGymRat]

At 150 and 20% ur looking at 120lbs LBM.... A cookie cutter mtnce mark is going to be 1800 cals..... Or at least this is where I'd like to see your mtnce at... This is where I'd start u on a diet if you had more time..... If ur lower than this now then I'd slowly reverse diet you up as far as you could go to maximise your metabolism....

However if you don't have the time then you may wish to skip the 1800 cal diet and go for something lower.....

155g protein - 620 cals (1.3/lb)
42g fat - 378 cals (0.35/lb)
198g carbs - 792 cals

Total 1799 cals....

So above is the 1800 cals I'd like to see you get up to and maintain ur weight on but below is a 1300 cal version if your not so worried about metabolic damage and actually maintaining your 15% when you get there....

168g protein - 672 cals (1.4/lb)
36g fat - 324 cals (0.3/lb)
76g carbs - 304 cals

Total - 1300 cals

Now I don't like the 1300 cals diet.... But it's probably the best I can come up with within that range..... I'd rather we you a bit higher and increase your output via cardio.... Optimally I'd like to see a reverse diet from where you are now up to around the 17-1800 cal range while maintaining your weight the whole time.... Then a slow and gradual cut via extra output (cardio, workout volume) for as long as possible until calories need to be gradually reduced again.....

Thanks. Would you like 1500 and do more cardio. 1800 seems very high for me. I was at 1600 for my Initial cut and I was much heavier. I don't like going lower then 1200 neither. What I really want is more muscle so I can eat at a higher level but can't get there yet!

[alex.mitev]

Last year i was 97 kg maintaining at 3300, now i am 85-87 kg eating the same calories with more carbs and less protein. It is all about netabolic rate, and base i ls right

[GirlyGymRat]

Last year i was 97 kg maintaining at 3300, now i am 85-87 kg eating the same calories with more carbs and less protein. It is all about netabolic rate, and base i ls right

My metabolism is not my friend. Never has been. I wish I would trade it in!

[GirlyGymRat]

My metabolism is not my friend. Never has been. I wish I would trade it in!

I watched the vid in baseline thread and not sure what to do at this time. :/

[GirlyGymRat]

I watched the vid in baseline thread and not sure what to do at this time. :/

Decided on 1400 and see what happens. I don't know if I am metabolically destroyed. Will find out!

[951thompson]

I watched the vid in baseline thread and not sure what to do at this time. :/

Are you still going to cut or reverse cut first?

[largerthannormal]

Following!! Good luck GGR!

[alex.mitev]

GGR - in order to get adequate advise, you should tell us what you`ve been eating by now. NOt in details, just outline macros and cals.

Can you eat same thing everyday? For instance - eggs and oats for breakfast and then 3 lean meat and rice meals?

Keeping things simple/boring is somewhat beneficial to me and many others. I mean it`s easier to change things and see what`s working/not working.

[GirlyGymRat]

Are you still going to cut or reverse cut first?

I deciced to go with 1400 and see if I am metabolically damaged. I haven't been eating to a plan so I need to baseline and see what happens for a couple weeks. then evaluate and decide

Following!! Good luck GGR!

sounds great!

[GirlyGymRat]

GGR - in order to get adequate advise, you should tell us what you`ve been eating by now. NOt in details, just outline macros and cals.

Can you eat same thing everyday? YES For instance - eggs and oats for breakfast and then 3 lean meat and rice meals?

Keeping things simple/boring is somewhat beneficial to me and many others. I mean it`s easier to change things and see what`s working/not working. I agree

my remarks in bold.

The plan: 1,402 179/97/31 which is a 50/25/25 split

Meal 1 269 19/36/5
Meal 2 482 52/20/17
Meal 3 (pre / post workout) 439 66/38/8
Meal 4 212 42/3/3

On non workout days, i will drop some of the carbs and some of the protein from pre/post workout which will drop the total but just slightly.

Thoughts?

[baseline_9]

I'd drop the protein down to 160-165 and add the extra cals onto fats....

[GirlyGymRat]

I'd drop the protein down to 160-165 and add the extra cals onto fats....

That easy to do. One leas scoop of protein in exchange for some nuts/avocado/egg/coconut oil! Thx!

[baseline_9]

That easy to do. One leas scoop of protein in exchange for some nuts/avocado/egg/coconut oil! Thx!

Good call...

Protein is important... But people overdo it....

Push your protein too high and it's just limiting your carb and fat intake....

Extra protein is going to do nothing for you as far as how u feel... Carbs and fats on the other hand will have a drastic effect...

Keeping the fats slightly higher (they are already low) may help to keep your cravings a bay...

If you time your carbs pre and intra workout you should be able to maintain your workout performance or at least minimise decreases in performance this way...


As far as fat choices I like all the above you have posted... Coconut oil being the best IMO when dieting... Have some coconut oil in your pre-WO meal (1.5 hrs pre-WO as these fats an utilised easier than other sources so they make a good choice pre-WO to minimise decreased performance...

I also love peanut butter out I the jar... Really can kill a craving but u have to stick to your numbers here or u can go way overboard on ur fat...

[GirlyGymRat]

Good call...

Protein is important... But people overdo it....

Push your protein too high and it's just limiting your carb and fat intake....

Extra protein is going to do nothing for you as far as how u feel... Carbs and fats on the other hand will have a drastic effect...

Keeping the fats slightly higher (they are already low) may help to keep your cravings a bay...

If you time your carbs pre and intra workout you should be able to maintain your workout performance or at least minimise decreases in performance this way...

As far as fat choices I like all the above you have posted... Coconut oil being the best IMO when dieting... Have some coconut oil in your pre-WO meal (1.5 hrs pre-WO as these fats an utilised easier than other sources so they make a good choice pre-WO to minimise decreased performance...

I also love peanut butter out I the jar... Really can kill a craving but u have to stick to your numbers here or u can go way overboard on ur fat...

It seems counter intuitive for me to eat fat when I am trying to loose it! I didn't think to put the coconut oil in my pre workout meal and I like this idea.

I officially start today so I am excited. I anticipate my body will respond cuz I haven't been eating clean for a few months!
Thx again for your help!

[ironbeck]

Your gonna be sore ;-)

[GirlyGymRat]

Your gonna be sore ;-)

Sore ?? Why sore????

[ironbeck]

My bad i didn't read the whole thread.

[baseline_9]

Get some fish oil caps too....

6 caps a day has been quoted a lot... This is based on Lyle McDonald's recommendation of 6 fish caps or 1 table spoon of flax oil per day to hit ur omegas.....

One of the only supplemental things I really reccomend to a diet.. Any diet.

And a multi vitamin.....

[GirlyGymRat]

My bad i didn't read the whole thread.

I like the feeling of sore makes me think I did something!!!