Should i stop the winstrol?
YES, AS STATED ABOVE THIS IS CONTRADICTORY TO YOUR GOAL. WOMEN, AND MEN FOR THAT MATTER WHO ARE CLOSE TO THEIR GOALS, USE THIS COMPOUND FOR HARDENING AND THAT DRIER QUALITY MUSCLE APPEARANCE…NOT TO REDUCE BF WHILE IN THE 30% RANGE.
any changes in supplements?
YOURS LOOK GOOD, BUT REMEMBER SUPPLEMENTS ARE JUST THAT…SUPPLEMENTARY NOT PRIMARY. HOWEVER, YOU MIGHT CONSIDER KILLA’S FAT BURNER RECOMMENDATION ALONG WITH SOME L-CARNITINE FOR GREATER FAT MOBILIZATION. ALSO, CHECK TO SEE IF YOUR FISH OIL IS COMPLETE CONTAINING O M E G A’S 3,6 & 9 (GLA AND CLA OPTIONAL) AND DON’T OVER DO THIS SUPPLEMENT, TOO MUCH OF ANYTHING IS COUNTERPRODUCTIVE. UDO’S OIL IS THE MOST COMPREHENSIVE I’VE SEEN AND USED: http://www.florahealth.com/flora/hom...cts/R67980.asp
how many protein shakes is optimal?
AGAIN, AT YOUR STAGE YOU SHOULD BE PHASING OUT THE LIQUID DIET TECHNIQUE FOR CALORIE REDUCTION, IN FAVOR OF ACTUAL FOODS.
or this is just a cardio issue?
AS EXPLAINED IN MY FIRST POST, THE TWO ARE INEXTRICABLY LINKED. THINK OF DIET (CALORIE CONTROL) AS PRIMARY WHICH CAUSES THE BODY TO DRAW FROM THE SUPPLY HOUSE, WEIGHT TRAINING AS SECONDARY BECAUSE OF ITS MUSCLE BUILDING AND RESHAPING ABILITY, AND AEROBIC (CARDIO) ACTIVITY AS TERTIARY TO AUGMENT THE CALORIE DEFICIT CREATED BY DIET WITHOUT TRIPPING THE BODY'S UNDER-EATING ALARMS. EACH SHOULD BE USED OFTEN AND EXTENSIVELY TO RESET THE YOUR HOMEOSTATIC SET POINT, THEREBY INCREASING METABOLIC RATE.
increase cardio, i rest 1 minute between sets lift fairly heavy and work very hard
SOUNDS GOOD, THE "1-MINUTE" RULE IS EFFECTIVE SO IF YOU’RE STILL TAKING 50 MINS FOR ONE BODY PART ITS LIKELY THAT YOUR ROUTINE IS TOO LENGTHY (CONTAINS TOO MANY EXERCISES, SETS, AND/OR REPS). WHEN ASKED HOW LONG TO REST BETWEEN SETS ARNOLD'S BUDDY AND RUNNER-UP, THE GREAT FRANCO COLUMBO (MR. O. 1976) REPLIED, “JUST ENOUGH TIME TO CATCH YOUR BREATH.” I’VE FOUND THIS SUBSTANTIAL AS WELL, SO RECOVERY MAY OCCUR AT 30 SECONDS OR 45!
sweating within minutes of entry to the gym each evening.
THIS COULD INDEED TESTIFY TO YOUR WORKOUT INTENSITY, BUT IT COULD ALSO ATTEST TO THE HUMIDITY IN YOUR GYM, THE FRUGAL USE OF AIR CONDITIONING, OR A COMBINATION FACTORS.
I drink a protein shake as i leave the gym and then go home and eat a serving of meat and usually brown rice and broccoli.
THIS IS A GOOD PHILOSOPHY BUT AGAIN REMEMBER THAT MONITORING TOTAL CALORIC INTAKE IS MORE IMPORTANT NOW THAN FORMERLY. DON’T OVEREAT FOR THE SAKE OF A GIVEN PHILOSOPHICAL SYSTEM, IF YOUR WORKOUT IS LATE AND A SHAKE IS SUFFICIENT THEN CONCLUDE WITH IT.
Try to eat nothing else after that.
THE “I DON’T EAT AFTER A GIVEN TIME OF DAY” PHILOSOPHY IS ONE OF THE BIGGEST MYTHOLOGICAL HINDRANCES TO WEIGHT LOSS, AND TRAINING IN GENERAL. I CANNOT EMPHASIZE THIS FACTOR ENOUGH:
WHENEVER YOUR BODY IS HUNGRY/REQUIRES FUEL,
YOU SHOULD FEED/FUEL IT!
THE KEY IS TO PROVIDE THE BEST TYPE OF FUEL FOR THE SITUATION, YOU’LL NEED TO LEARN WHAT FOODS ARE MOST APPROPRIATE WHEN.
FOR EXAMPLE:
- SUGAR CRAVINGS - FRUITS, GUM, HARD CANDY
- QUICK MID-DAY ENERGY/CARB CRAVINGS - COMPLEX CARBS (PLAIN POPCORN, NUTS & BEANS)
- BEDTIME OR LATE NIGHT SNACKING - SIMPLE CARBS (CERTAIN FRUITS) & LOW CAL PROTEINS (FF YOGURT)
getting a gallon of water a day.
TOO MUCH!
THIS PHILOSOPHY WAS BIRTHED OUT OF THE FACT THAT WATER DISPLACES SPACE THEREBY TRICKING THE HYPOTHALAMUS SENSOR MONITORING VOLUME AND FULLNESS IN THE STOMACH (FIBER TABS CAN ALSO BE USED) AND THE SAME GOES FOR GUM WITH THE MOUTH SENSOR MONITORING CHEWING, AND FLUIDS WITHIN THE THROAT MONITORING SWALLOWING. THESE SENSORS NEED TIME TO RELAY MESSAGES BACK TO THE BRAIN IN ORDER FOR IT TO IN TURN SIGNAL SATIATION. THIS IS WHY CHEWING THOROUGHLY AND EATING SLOWLY ARE IMPORTANT HABITS. TOO MUCH FLUID AT MEALTIME DILUTES DIGESTIVE ENZYMES AND REDUCES ABSORPTION RATES, WHICH IS WHY YOU SHOULDN’T DRINK WITH YOUR MEAL, BUT RATHER A SMALL AMOUNT AFTERWARDS. TOO MUCH TOTAL DAILY WATER DOES A GOOD JOB OF FLUSHING THE SYSTEM, ONE OF THE BENEFITS AAS USERS ENJOY, BUT IT ALSO INCREASES GENERAL RETENTION WHICH IS WHY AS A BB’ER NEARS CONTEST TIME HE REDUCES WATER INTAKE BECAUSE THE MORE YOU CONSUME THE MORE YOU HOLD (TO A POINT).
IN TRUTH HYDRATION HAS FAR LESS TO DO WITH WATER INTAKE AND MUCH MORE TO WITH THE RATIOS OF BODY SALTS, AND PRIMARY ELECTROLYTES (SODIUM, MAGNESIUM AND POTASSIUM), THE DECLINE OR ABSENCE OF WHICH PROMOTES DEHYDRATION DUE TO THE INABILITY TO ADEQUATELY SUSTAIN FLUID LEVELS. IN OTHER WORDS, CERTAINLY GET YOUR NECESSARY DAILY ALLOTMENT (8-10 GLASSES) BUT YOU CAN STOP OVERDOING IT NOW. ALSO DOWNING SOME GATOR-/POWERADE IS A GOOD PRACTICE AT THIS TIME.
I WROTE EXTENSIVELY ON THIS AND MANY OF YOUR QUESTIONS IN MY PIECE “TOTAL FITNESS AND THE FEMALE BODY” FOR THE WOMEN’S FORUM ON THIS SITE, BUT AFTER COMMISSIONING AND PURCHASING IT, INSTEAD OF KEEPING IT INTACT AND HYPERLINKING THE TOPICS FOR RAPID ACCESS SKIPPING AS I SUGGESTED, BRIAN CHOSE TO DISASSEMBLE IT AND POST SECTIONS SEPARATELY THROUGHOUT THE FORUM. IT WAS A VERY COMPREHENSIVE 55-PAGER, THE COMPILATION OF BOTH BASIC HUMAN BIO/PHYSIO, AND A WEALTH OF INHERENTLY FEMALE-SPECIFIC NUTRITION AND TRAINING INFORMATION FROM ACCOMPLISHED BB'ERS, FITNESS COMPETITORS, EXPERT TRAINERS, AND MY OWN KNOWLEDGE BASE. I'LL POST THE TABLE OF CONTENTS BELOW, AS YOU MIGHT BE ABLE TO FIND SECTIONS OF IT BY MY GIVEN TITLES.
AGAIN TRAINING, SUPPLEMENTATION AND MULTIPLE MEALS, ALTHOUGH THEY'RE ALL STILL COMPONENTS, ARE NO LONGER YOUR PRIMARY CONCERNS. NOW (IN YOUR POST-OBESITY/BF REDUCING PHASE) THE EMPHASIS IS ON FINDING, UTILIZING AND MANIPULATING YOUR IDEAL OVERALL CALORIC INTAKE AMOUNT. THERE ARE SCALES THAT USE VARIABLE (AGE, HT, WT, ACTIVENESS, ETC.) FORMULAS TO CALCULATE THIS, BUT YOU CAN DO A BETTER JOB BY SLOWLY REDUCING CONSUMPTION AND MONITORING YOUR RESULTS, BUT AGAIN BE WEARY OF GOING TO LOW. YOU SHOULD BE FOCUSED ON COAXING STORED FAT OUT OF THE CELLS THROUGH DIET AND TRAINING. ACHIEVING THIS SLIGHTLY BELOW MAINTENANCE CALORIC INTAKE LEVEL, COUPLED WITH PROPER TRAINING/REST, FORCES THE BODY TO TAX STORED FAT RESERVES FOR ENERGY, CONSEQUENTLY LOWERING BF.
Originally Posted by AbbieM
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