Girly's Getting Skinny

[ironbeck]

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

We have something in common.

[GirlyGymRat]

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.....

I have fish oil but was only taking 4 per day. I also take iron and Folic acid and multivitamin.

[ironbeck]

We have something in common.

[baseline_9]

I have fish oil but was only taking 4 per day. I also take iron and Folic acid and multivitamin.

Just count your fish caps as a gram of fat each...

If ur taking in oily fish and good omega eggs you may not even require them... But both of those foods are high in fat which may push u over ur fat target.... Fish oils are a good way to get the w-3 fatty acids up without going overboard on fat...

[alex.mitev]

Ok, I will come up with particular meal plan that I`d put you on right away. I should also train hard, I`ve read about the rotator cuff thing , but this does not mean you cannot train hard lower body!

Meal 1
1gr fish oil
150 gr chicken breast
70 gr oats

Meal 2
150 gr chicken breast
70 gr rice
5 gr olive/flax oil
1 gr fish oil
+green veggies

Meal 3
150 gr chicken breast
70 gr rice
5 gr olive/flax oil
1 gr fishoil
+ green veggies

200 gr egg whites
2 egg yolks (34gr)
1 gr fishoil
+ green veggies

Thats around :155 gr protein/ 160 gr carbs/34-35 fats

Let`s bet you`re not gaining any fat on this even though more than your proposed cals?

[alex.mitev]

And don`t overdo cardio

[GirlyGymRat]

And don`t overdo cardio

What's over doing?

[alex.mitev]

depends on if you did weight training or no.
If you trained 3 x week I would start with 3 x 20 min HIIT.

[GirlyGymRat]

depends on if you did weight training or no.
If you trained 3 x week I would start with 3 x 20 min HIIT.

Well don't get too upset with me. Last week I did 5 hours of cardio . I increased cardio since I have restrictions. I can work lower body as in machines. But no squats yet cuz of weight on shoulder. I also had ankle surgery and not recovered from that yet. Even calf raises irritate the ankle. I can't wait to be healthy again....soon. So in the meantime I am spinning. We do a lot of hiit in spinning. Or I do speed intervals on stair master.

[alex.mitev]

instead of talking fancy terms, here`s a strong example:

2 set points:

1. you maintain your weight and composition on 14 hundred calories without cardio
2. you maintain your weight and composition on 14 hundred calories with 5 hours cardio weekly.

Both cannot train with heavy weights.

Take some time off cardio and training. Then start doing lower body in the gym, you have plenty of exercises that do not involve your shoulders or arms - leg press, vertical leg press, single leg squat (not lunge, not pistol squat), single leg dead lift (no additional load), step back lunges (does not put stress on your knee joint), lying curls, split squat, Bulgarian squat, etc.......
obviously you have pretty valid reason not to use additional load, then you should manipulate another variable - time under tension!
If you can do 30 lunges each leg and it feels light, try doing 6 seconds eccentric, 6 second concentric reps. This will activate many stabilizers and help you sustain good posture.
On top of that, do 3 HIIT sessions 20 min each weekly. Start with moderate tempo for 5-6 min, then start doing intervals, which means cannot last longer than 15-30 seconds each. Otherwise is no longer maximum effort.
Give it a try....

[bikeral]

Well look who started a log. GGR all the best. Are you 100% now?

[GirlyGymRat]

Well look who started a log. GGR all the best. Are you 100% now?

Al!!! I am still in PT for shoulder and have yet to start PT for ankle. One more surgery in may/June and come sept I should be good as new!

[GirlyGymRat]

instead of talking fancy terms, here`s a strong example:

2 set points:

1. you maintain your weight and composition on 14 hundred calories without cardio
2. you maintain your weight and composition on 14 hundred calories with 5 hours cardio weekly.

Both cannot train with heavy weights.

Take some time off cardio and training. Then start doing lower body in the gym, you have plenty of exercises that do not involve your shoulders or arms - leg press, vertical leg press, single leg squat (not lunge, not pistol squat), single leg dead lift (no additional load), step back lunges (does not put stress on your knee joint), lying curls, split squat, Bulgarian squat, etc.......
obviously you have pretty valid reason not to use additional load, then you should manipulate another variable - time under tension!
If you can do 30 lunges each leg and it feels light, try doing 6 seconds eccentric, 6 second concentric reps. This will activate many stabilizers and help you sustain good posture.
On top of that, do 3 HIIT sessions 20 min each weekly. Start with moderate tempo for 5-6 min, then start doing intervals, which means cannot last longer than 15-30 seconds each. Otherwise is no longer maximum effort.
Give it a try....

Thx Alex. I will have to take 6-8 weeks off in June so this sounds like a plan. Thx!!

[GirlyGymRat]

Very pleased with first 2 days. Macros dead on and not hungry......until today. I already tore onto some of my lunch.

I need to increase my water consumption. I have been falling short of a gallon.

I feel smaller already. Definitely not as bloated!

[RaginCajun]

Very pleased with first 2 days. Macros dead on and not hungry......until today. I already tore onto some of my lunch.

I need to increase my water consumption. I have been falling short of a gallon.

I feel smaller already. Definitely not as bloated!

love to hear it!

you know how it goes, consistency is the key

great start now keep it up!

[twitz]

Hi Girly!! Super happy to see your log! Good luck to you! Can't wait to watch you succeed!

[GirlyGymRat]

Hi Girly!! Super happy to see your log! Good luck to you! Can't wait to watch you succeed!

Thanks twist and always nice to hear from you!!!!!

[bikeral]

Let's see some updates GGR. How is traing going?

[GirlyGymRat]

Let's see some updates GGR. How is traing going?

Seems I had 2 good days and 1 so so day of eating and then today isn't going so well.

Research points to low dosage of var and clean diet is effective for fat loss so I started a low dose 2.5mg of var and 2 days in have retained a lot of water! A lot. I am taking estrogen bc I had hysterectomy which is why that female hormone is off.

i am thinking I need to stop the var!?!?!

[Mrs. Stpete]

It is an ongoing battle... Especially for women since our metabolism is typically so much lower (I would trade mine in too btw!). I lost 60 lbs doing a STRICTLY reduced carb diet but I was not nearly as active in the gym as I have been the past 6-7 years since my endurance was crap...

Good luck to you and I suggest brushing your teeth when you are having either cravings, or you just plain know that you'r full and don't want to leave the table. It was the biggest craving buster for me and it still is

[alex.mitev]

You do not need var imo. IT could be used to make the difference between 5th and 2nd place in a competition.

Why would you use anavar? Your results are not satisfactory? You`ve tried dieting long enough to not be happy with the result? Are you competing any time soon? You want to run the extra mile ....from perfect physic to unbelievable physic?
All I`m saying is it`s a bit early to embark on enhancements.
Try chromium to keep cravings in control. 200-300 mcg will do .

[GirlyGymRat]

You do not need var imo. IT could be used to make the difference between 5th and 2nd place in a competition.

Why would you use anavar? Your results are not satisfactory? You`ve tried dieting long enough to not be happy with the result? Are you competing any time soon? You want to run the extra mile ....from perfect physic to unbelievable physic?
All I`m saying is it`s a bit early to embark on enhancements.
Try chromium to keep cravings in control. 200-300 mcg will do .

It was probably fake var. and I know what u r saying. I am impatient.

[GirlyGymRat]

It is an ongoing battle... Especially for women since our metabolism is typically so much lower (I would trade mine in too btw!). I lost 60 lbs doing a STRICTLY reduced carb diet but I was not nearly as active in the gym as I have been the past 6-7 years since my endurance was crap...

Good luck to you and I suggest brushing your teeth when you are having either cravings, or you just plain know that you'r full and don't want to leave the table. It was the biggest craving buster for me and it still is

Thanks for stopping in an the words of encouragement!!! I will try the brushing teeth trick.

[bikeral]

Hello GGR how is that water retention issue working out? Damn my craving buster is eating. Is that bad?

[GirlyGymRat]

Hello GGR how is that water retention issue working out? Damn my craving buster is eating. Is that bad?

Yes that might be a little problem. Lol.

Seems some new prescription meds is also causing water retention and bloat. I noticed I was sweating even more during my fav cardio spinning class. The sweat just runs down my shins, my arms, my face so the puddles are bigger. I almost fee like I need to do cardio just to sweat out the water.

I can't even tell if my diet is working. Last couple of days find myself eating less bc of the bloat. Kind of a downer.

[Bmwgirl11]

Yes that might be a little problem. Lol.

Seems some new prescription meds is also causing water retention and bloat. I noticed I was sweating even more during my fav cardio spinning class. The sweat just runs down my shins, my arms, my face so the puddles are bigger. I almost fee like I need to do cardio just to sweat out the water.

I can't even tell if my diet is working. Last couple of days find myself eating less bc of the bloat. Kind of a downer.

Don't give up babe. I know it's discouraging. Believe me but you will come back love.

[twitz]

Hey Girly! How's it going for you now?

[GirlyGymRat]

Hey Girly! How's it going for you now?

Just going. I am going to tweak my macros just a bit and increase the protein / reduce the carb. I am down two whole ponds but looks like more. I was really holding some water.

My shoulder is coming along well in rehab. I am at the point now where I am using green bands and doing some of the same motions I would do if able to workout shoulders, similar to kettle ball / cable cross body. The 2 lb weighs are getting easy. LoL. Maybe they will let me start using the machines.

This is going to be a good week!!!

[twitz]

Just going. I am going to tweak my macros just a bit and increase the protein / reduce the carb. I am down two whole ponds but looks like more. I was really holding some water.

My shoulder is coming along well in rehab. I am at the point now where I am using green bands and doing some of the same motions I would do if able to workout shoulders, similar to kettle ball / cable cross body. The 2 lb weighs are getting easy. LoL. Maybe they will let me start using the machines.

This is going to be a good week!!!

All good news!! Yes, it is going to be a good week!

Keep it up Girly!

[RaginCajun]

Just going. I am going to tweak my macros just a bit and increase the protein / reduce the carb. I am down two whole ponds but looks like more. I was really holding some water.

My shoulder is coming along well in rehab. I am at the point now where I am using green bands and doing some of the same motions I would do if able to workout shoulders, similar to kettle e ball / cable cross body. The 2 lb weighs are getting easy. LoL. Maybe they will let me start using the machines.

This is going to be a good week!!!

Love to hear it!

Giddy up!

[baseline_9]

Just going. I am going to tweak my macros just a bit and increase the protein / reduce the carb. I am down two whole ponds but looks like more. I was really holding some water.

My shoulder is coming along well in rehab. I am at the point now where I am using green bands and doing some of the same motions I would do if able to workout shoulders, similar to kettle ball / cable cross body. The 2 lb weighs are getting easy. LoL. Maybe they will let me start using the machines.

This is going to be a good week!!!

What macros r u currently running at?

Any why are you planning on changing things if everything is going to plan?

[Far from massive]

GGR, On the hysterectomy deal. You said you were taking estrogen, which brings up the question is this all you are taking and do you still have at least one of your ovaries. I am pretty sure that if you do not have either of your ovaries then you also need to be taking progestin along with the estrogen.

If you do not have either of your ovaries I would look into the progestin deal, I am no expert but I have a very strong recollection of this being the deal.

[GirlyGymRat]

GGR, On the hysterectomy deal. You said you were taking estrogen, which brings up the question is this all you are taking and do you still have at least one of your ovaries. I am pretty sure that if you do not have either of your ovaries then you also need to be taking progestin along with the estrogen.

If you do not have either of your ovaries I would look into the progestin deal, I am no expert but I have a very strong recollection of this being the deal.

I checked my BW and progesterone was not included. I have one ovary although it might not be working properly. Thanks for thinking about it. I am disappointed that a full panel wasnt done. Seems like I have one of many data points.

[GirlyGymRat]

What macros r u currently running at?

Any why are you planning on changing things if everything is going to plan?

Base. I have one more surgery and its coming up soon. I figured I can't workout other than walk for 6-8 weeks so I need to carbs since not working out. Maybe i should drawn down on total cal. I am currently 1400 cals 45p/30/25f.

Thoughts???

[baseline_9]

Base. I have one more surgery and its coming up soon. I figured I can't workout other than walk for 6-8 weeks so I need to carbs since not working out. Maybe i should drawn down on total cal. I am currently 1400 cals 45p/30/25f.

Thoughts???

That is more like 900 cals.... Not 1400... Assuming you mean 145protein 30carbs 25f

[GirlyGymRat]

That is more like 900 cals.... Not 1400... Assuming you mean 145protein 30carbs 25f

That was my % split.

[GirlyGymRat]

happiness is wearing the shirt that was always alittle tighter then the others.

[krugerr]

happiness is wearing the shirt that was always alittle tighter then the others.

Thats a good sign Girly, assuming its not so tight now!

How're you feeling on this cut? Good still? Are we likely to see more leg pictures soon?

[GirlyGymRat]

Thats a good sign Girly, assuming its not so tight now!

How're you feeling on this cut? Good still? Are we likely to see more leg pictures soon?

Well the seams arent spread apart. LoL.

I am feeling good but seemed a little slow and did i happen to mention that I am impatient

The legs....hmmmmm.

[Capebuffalo]

happiness is wearing the shirt that was always alittle tighter then the others.

Or not wearing a shirt. Oh wait that's me