Third Time's a Charm!

[hotgymchick]

Well, as we all know, I have already had 2 journals. I stopped posting in my last and stopped doing the detrimental things I was doing. I am out of classes now for the summer, and am going to spend 8 weeks on this type of "cut", then work on gaining muscle again. (I just spent the past 2 months on minimal cardio and more cals). So I am going to do each bodypart 1-2 x a week (the second time being less intense, more isolation moves), and cardio twice a day everyother day. This is what works best for me, I will appreciate comments on diet but for the most part the training is whats working very well for me right now.

[hotgymchick]

Meal 1: 4 egg whites, 1/3 c. oats
Meal 2: 4 oz. 1% fat turkey, 1 c. green beans
Meal 3: Protein shake
Meal 4: PWO Shake (Countdown, protein powder, glutamine)
Meal 5: Protein bar
Meal 6: 1 c. cottage cheese, 2 c. vegetables

I reckon this is about a bit too low, but I'm not feeling well at all today, and don't feel like eating really. I'll make up for it tomorrow.

Training:

Back/tris, 30 minutes of cardio

30 minutes of cardio

[hotgymchick]

Meal 1: 1/2 c. cottage cheese, 3 oz. yogurt, peanut butter
Meal 2: Protein Bar
Meal 3: 2/3 c. oats, 3 whites, 1 yolk
Meal 4: PWO shake (glutamine, countdown, protein)
Meal 5: 4 oz. turkey, 1 c. vegetables

Gym

Legs/chest

60 minutes cardio

[hotgymchick]

great workout this morning, you all should try it..

Deadlifts

Pullups (hanging 5 seconds at top of bar to improve grip/forearm strength)

Seated Rows

Close Grip Pulldowns

Pushups with an isometric hold for 10 seconds at the top position after every 5 reps

Military Press

Leaning laterals supersetted with front raises


It was a back/shoulder ( I don't do shoulders alone cause they are big enough), and threw in the pushups cause I love em. Then 25 minutes of cardio. whew! :D

[imperfectly_lou]

That looks like a good workout Kristen! Glad you enjoyed! I also do negative pull ups and they are tough!

[hotgymchick]

I was curious to what you girls take for supplements..here is what I take, and the reasoning behind it.

AM:
Flax (joint health)
Calcium (I don't eat much dairy, have osteoporosis in hips)
CLA (Fat prevention/loss)
Dandelion root (Diuretic)


Midday:
CLA
Calcium
B-6, B-12 (Tendon health)
Dandelion Root

PM:
CLA
Dandelion Root
Flax
Vitamin E, A, and C (Cell/joint)

I started taking all the vitamins during my Achillies tendon injury and I can honestly say thats what made it heal (along with physical therapy). I also take glutamine twice a day.


On another note...great workouts yesterday. 30 minutes moderate intensity cardio in the AM, back/tris, 20 on the bike and a 1 1/2 mile run in the PM. Oh, and I ate...;) Better than before....!

[Ms. Lucy]

Hey girl!

Workouts look good!

I'd be interested in seeing how many calories you're getting though, it seems a bit low--as do your carbs!

I use www.fitday.com to track mine, which is free and gives you a breakdown of where your cals are coming from!

Also, it would be great to know your stats as well as goals you're working towards, so everyone can help give you the extra support you need, if and when you need it!


Lucy

[Luv2LiftOC]

Originally posted by hotgymchick
I was curious to what you girls take for supplements..<SNIP>

Pre-Wkt
-Betalin (ecdysterone/methoxyisoflavone) = maintain muscle/strength gains from 1st 19Nor cycle {I believe it's working. I saw a lat and a quad separation. Woo Hoo!}
http://www.bsnonline.net/prod_betalin.php

-TribuPlex (tribulus) = enhances testosterone levels my first try of this
www.mrm-usa.com/detail.asp?id=91

-ephedrine/caffeine = energy/thermo

-Optimum CGT (creatine/glutamine/taurine)
http://www.optimumnutrition.com/products/product_detail.asp?Inventory=597

Post-Wkt w/smoothie
-ALA = antioxidant

-Vit E = antioxidant

-milk thistle = liver detox
http://www.healthwell.com/healthnotes.cfm?contentid=2130007&org=newhope

at least 20 min after eating
-probiotic = good bacteria for your gut
http://www.healthwell.com/healthnotes/healthnotes.cfm?ContentID=2901004

AM
-glucosamine/chondroitin = keeps my friend "Arthur" at bay

-MSM = same as above

-evening primrose oil = fibrocystic breast disease
http://www.healthwell.com/healthnotes/healthnotes.cfm?ContentID=2841007

-flax = all the omega oils
http://www.healthwell.com/healthnotes/healthnotes.cfm?ContentID=2845003

Lunch
-same as am plus multi-vit/mineral, E/C, milk thistle, TribuPlex

PM
-same as am plus milk thistle

If I do evening cardio, I'll have another shot of CGT.

On 5/24 I'll begin 2nd 4-week cycle of 19Norandrodiol (www.ergopharm.com)

[hotgymchick]

My calories are usually better than that...some days I feel very sick (I get terrible migranes) usually 1500-1800.

I'm 5'4", 18 years old, 115 lbs, 16 ish percent bf looking to go lower, without sacrificing muscle, so I keep the cardio short but intense.

So I know I said I would stop deadlifting, but I cant help it. I PR'D today deadlifting as well as cambered bar curls, it was the best workout in a while. There was these 2 overweight young girls doing "toning" yes they said that, with 3-5 lb dumbbells. They asked me what I was doing, and I'm like "DEADLIFTING, DUH!!" I was so pumped so I was a bitch. Oh well, life goes on, and my hamstrings are improving.

[imperfectly_lou]

You are doing great Kristen, keep up the good work!!!!!

Just wondering why you are taking so much dandelio root. Correct me if I am wrong but it is not meant to be used on a regular basis unless you suffer from massive fluid retention. You may be losing vital nutrients and electrolytes...

[hotgymchick]

I dont know, I am just deathly afraid of retaining water.


I would just like everyone to know that today is my first day off from the gym in over 3 months!EEK! Better start doing those more often

[hotgymchick]

nice workouts today

30 minutes of carido this morn, legs / hills tonight

for legs i did, 1 leg leg press, step ups, partials/drop/negatives on the leg extensions and walking lunges on the treadmill

[ManofSteel]

good workout, seems very difficult, interesting....Treadmill lunges, how did those work for you?

[hotgymchick]

Like I posted in Lou's journal, I'm having some lower bicep and elbow pain on my right side. Thats the side that my rotator cuff hurt, and my massage therapist said my whole forearm and thumb pad are incredibly tight. Its the way I sleep, and write, but now that classes are out it should get better.

My legs are completely SPENT. I sat in a tub of ice before and basically cried. I'm loving these new leg workouts, though I miss heavy 6 rep squats :(

I'm doing 8-12 rep range until the end of June, then am doing a 4 week compound type thing. I'm only going to do deadlifts, squats, pullups, hanging leg raises and bench. 3 warmup sets and 3 sets of max weight each, around 6-7 reps. I'm so excited.

Then I'm going to do 2 weeks of only bodyweight and plyometric workouts, 2 for lower and 2 for upper. My only cardio those 2 weeks will be 3 days of intervals.

[imperfectly_lou]

Sounds like you've got it all figured out Kristen! It all sounds great!

I'm sorry to hear about your injury :( My shoulder is playing up so I know how you feel! Take it easy girl, we are too young for all these injuries!

[hotgymchick]

Shoulder still bugging me, getting xrays and evaluation the 11th :(

Good workout today, excellent I love going at 1:30 ish cause its empty instead of the usual 7PM...I did...

warmup
leg ex 4sets
leg press 4 sets
walking lunges 2 trips
sldl 3 sets
adductor 3 sets
ad/ab cable 2 supersets
kick ins 2 sets
hanging leg raises 2 sets

then..20 minutes on bike very intense (180 BPM), 10 min incline cooldown walk.

[hotgymchick]

Well nothings wrong with my shoulder, just bursitis. The doctor compared this shoulder xray with one from a while back and my cartilage and joints completely healed- due to glutamine and glucosamine. Before, they were a mess, now they have the perfect spacing and everything. THe bursitis will go away he said, its really mild, i Just need to get adjustments at the chiropractor.

On another note, my top of my calf has been bugging me so I've been taking it easy on the cardio :D

[Emma-Leigh]

Originally posted by hotgymchick
Well nothings wrong with my shoulder, just bursitis. The doctor compared this shoulder xray with one from a while back and my cartilage and joints completely healed- due to glutamine and glucosamine. Before, they were a mess, now they have the perfect spacing and everything. THe bursitis will go away he said, its really mild, i Just need to get adjustments at the chiropractor.

On another note, my top of my calf has been bugging me so I've been taking it easy on the cardio :D

Good news on the shoulder! Bursitis is crappy but it is less of a pain than a lot of other injuries! I would probably go to a physio rather than a chiropractor - they are a lot more skilled at soft-tissue manipulation (Hmm.. Maybe while you are there you could ask them to take a look at your calf as well ;)).

How are things anyway? How is your training going - are you still making good gains?

[hotgymchick]

I'm very good...14.8% BF.

[Emma-Leigh]

Originally posted by hotgymchick
I'm very good...14.8% BF.

Congratulations! :) Good to see your hard work paying off!

[hotgymchick]

I really need to start posting in this again for your girls' feedback...

Anyway today I did triceps/abs then HIIT. I've majorly cut down my cardio, when I started this journal I was going to do it twice a day, how stupid of me. I've been doing 5 days a week, maximum 30 minutes, but am going to start doing 2 HIIT a week and maybe 3 steady state, 20-30 minutes....

Triceps:
VBar pressdown
3x 30 lb
Close Grip Bench
3 x 65 lb
Rope pressdown superset with Reverse grip pressdown
3 times through
Overhead rope extension
1 set to failure

2 sets each hanging leg raises, crunches, crossover crunches

Then I did HIIT by means of running up and walking down a huge stair embankment. My legs havent stopped shaking in these past hours. :)

[Emma-Leigh]

Originally posted by hotgymchick
Triceps:
VBar pressdown
3x 30 lb
Close Grip Bench
3 x 65 lb
Rope pressdown superset with Reverse grip pressdown
3 times through
Overhead rope extension
1 set to failure

2 sets each hanging leg raises, crunches, crossover crunches

Then I did HIIT by means of running up and walking down a huge stair embankment. My legs havent stopped shaking in these past hours. :)

Looking good! :) So glad you have cut back on the cardio. :D

[Lumiere]

Originally posted by hotgymchick
nice workouts today

30 minutes of carido this morn, legs / hills tonight

for legs i did, 1 leg leg press, step ups, partials/drop/negatives on the leg extensions and walking lunges on the treadmill

how do you do walking lunges on the treadmill?

[hotgymchick]

Originally posted by Lumiere
how do you do walking lunges on the treadmill?

I set the incline at 3 or 4 and the speed at under 2 MPH. I stand in the middle of the treadmill and pick up my leg to lunge (a track-plyometric lunge, where you exaggerate lifting and lowering your leg) go down, come up, and do it again.

[Lumiere]

cool. maybe i should try that out next time. its always hard to find a nice empty 'lane' to do walking lunges in my gym. last time i tried doing so i ended up circling around someone else's bench.

thanks hotgymchick!

[dressagerulz23]

Originally posted by hotgymchick
I'm very good...14.8% BF. WOW! Very awesome! :cool: you are SOOOOOOOOOOOOOO FUKING LUCKY to get away w/ eating 1500-1800 cals/day... MOTHERFUC*ER....... (calorie wise), your workouts blow mine to sh!t and i still eat WAY more calories than you :( ... somehow i dropped from 16.4 to 14.6 bf%, but it took 2 months and i am struggling very much... i feel fu*king stupid cuz i WAS eating 1868 cals/day and struggling (NOT WITH HUNGER!!!!!!!!!) WITH HORMONES (estrogen :mad: ) and now my weekly average is in the 1900's week since implementing one "trick day" per week... but each week it gets worse and worse... i dont know how i pulled yesterday off, but somehow i did (E is definitely the 8th wonder of the world!)...

...but anywayz, congrats Kristen that is awesome! :)

[hotgymchick]

Thanks...I'm probably around 14.3% ish now. Its steadily declining. This week is my no-cardio week. My cals have been around 1300-1400 because I have no appetite due to this stack:

7 Keto
Chromium Pic.
Guggl
Clenbutrx
CLA

[dressagerulz23]

Originally posted by hotgymchick
Thanks...I'm probably around 14.3% ish now. Its steadily declining. This week is my no-cardio week. My cals have been around 1300-1400 because I have no appetite due to this stack:

7 Keto
Chromium Pic.
Guggl
Clenbutrx
CLA WOW! you are lucky if that stack is working for you. ephedra is the only thing that works for me, although somedays i get lucky and can manage off caffeine thermos alone... now that 7 keto is interesting... i've read ppl are VERY satisfied w/ it... but interestingly enough, including women, which is VERY interesting, considering one brand (i think it was the self titled "7-Keto"), had a warning about it potentially raising estrogen :eek: what brand are you taking and it is oral or transdermal? i'm "taking" it too (just started yesterday) but transdermally (Avant Labs' Absloved).

how on earth do you manage 1300-1400 cals/day!?! what is the trick! d@mn, i still can't believe it... 1900's/day for me :( genetics suck... this week though i have to have the courage to f*ck the numbers so to speak and take my ephedra everyday (if it comes down to it, which it probably will); my body is being just nasty to me, and its time to really put the smack down on the estrogen... but it is interesting, today (on a 2/3rds "partial trick day"), i weighed in only 1.5 hrs after like a 600 calorie feast :( and was at 110.75 so i'll see what happens. at least i'm not gaining... but errrrrrrrrrrr so frustrating... like 4 more pounds to lose and i'll be golden!

[hotgymchick]

I'm taking GNC's 7-Keto (Oral). I really feel a difference since I started taking it, about a month ago. I heard Clenbutrx (ephedra from VPX) was good at lowering estrogen as well- I've been taking it on and off at lower doses (2cc) but plan on taking 5CC twice a day til I get to 10% BF.

I actually eat alot of MRPS, thats my secret to being low-cal. They are filling and are a process to make and eat so it makes me feel like I am eating alot more than I am. They are only like 150 cal and 2 carbs. I dont really care if people say whole food is best when this is working for me when I have to work all day long.

So you are going for a weight goal and not a bf goal? I used to go by weight but have decided not to anymore though I think I weigh around 113. I look so much better now than I did at 103 lbs.

[dressagerulz23]

MRPS??? is that a type of protein bar? as far as my weight/bf% goals are concerned, it's kinda one and the same... cuz like right now, i dont want to put on any more muscle!!!!!!!!! i'm strong enough, and have enough muscle (dont wanna look like a guy); that being said, by getting down to 107 lbs., i will achieve both my weight/%bf goals

[hotgymchick]

I got my BF tested yesterday..am currently at 14% exactly...next goal is 13.5, maybe second week of August. :)

[dressagerulz23]

awesome Kristen! keep up the good work! :cool:

hey... i have a question for you (since you mentioned you were taking 7-keto), have you ever used Absolved or any type of transdermal 7-keto? i dont know if you read the "Supplements" board, but i posted about this on there. (i'm sure you familiar w/ my struggle w/ my eating/energy levels, and hormonal imbalance)... so anywayz, i had been struggling A LOT (using E my 5x/week, on 6.33 mg/time), but still things got bad enough that last week i'm like F*CK IT! i cant take it anymore, if i have to use ephedra every day to put the smack down on the estrogen, so be it...

...i used the E sun, mon and tues, but wed my eating was ok w/o it. i thought it was just a good day, but thurs, fri, and sat i was ok too, and today my eating and energy levels are perfect as well (which is very weird considering i havent gone this many days in a row w/o E for like 4-5 weeks)... then i remembered that last saturday nite i started using my Absolved. i've read that the 7-keto (taken orally) is very effective at reducing the appetite and i was wondering if that's the reason i can control my eating so well w/o the ephedra. do u think it could possibly be the Absolved, or just a coincidence? also, (last summer anywayz), my cortisol was SKY high... haven't had it tested this summer, but with all the sh!t/stress i've gone thru w/ my eating and everything, it was probably still high (so maybe the Absolved is working by lowering my cortisol and helping me to control my eating that way).

[hotgymchick]

Hey girl-

I have not used a transdermal 7-Keto, just the oral. I definitely think that is what is reducing your appetite. I have never been a HUGE eater, but since taking it I have noticed a marked reduction in appetitie. I think it does help with cortisol as well.

You're lucky you can go days without ephedra. I need to take it at least once a day, sometimes 2-3 times. I always take it preworkout, and on the days I work I split cardio/weights. On my day off a week I feel like I will die without it, but I don't like to take it.

I have gone a day without ephedra, guggl, chrom pic, and 7 keto and possibly felt like a glutton. Not only is this expensive, but I really don't like being addicted.

Do you still get your period and all that? I get mine, irregular and infrequently, and I get the worst hormonal changes at least 2 weeks beforehand. I don't find anything I take to help this at all.

[dressagerulz23]

Originally posted by hotgymchick
Do you still get your period and all that? I get mine, irregular and infrequently, and I get the worst hormonal changes at least 2 weeks beforehand. I don't find anything I take to help this at all. that totally sux :( EVEN EPHEDRA DOESNT HELP!?! what "hormonal changes" are the worst for you??? like w/ me the only ones that really severely effect me are the struggle to prevent from overeating, and the horrible fatigue.

at least you are making nice progress in decreasing your body fat, so at least the hormonal changes aren't preventing you from reaching your goals in the overeall scheme of things.

i do not get my period... haven't had one in like 7 yrs. with the exception of ONE (HUGE @$$ one, which you probably read about when i posted it back in March when one of my docs put me on estrogen and the hormones caused that horrible hip injury as well). other than that single time, i havent had one in 7 yrs...

...but the AMAZING thing is i did get my bone density done two weeks ago and i went from -2.5 standard deviations below normal to -2.0 standard deviations below normal in only 6 months. still kinda crappy, but that seems like a big improvement for only 6 months (although my doc said it was only marginal). oh well, at least it did improve. how is your bone density doing? what supps are you taking/dietary changes as far as calcium sources have you made in order to help improve it?

[hotgymchick]

I've been getting a few posts asking me what my diet is like....so here is a typical day: I'm going from 14% to a projected 10%.

6:30 AM: 1/4 c. oats, 23 g. protein

Post lifting: 43 G carb/25 G protein shake, glutamine

10:00 AM: 3 oz. chicken, 1/4 c. oats

1:00 PM: low sugar, low carb protein bar

3:30 PM: low sugar, low carb protein shake

Cardio at 7

Post cardio: 4 oz. chicken, 1 cup salad greens, no salt mushrooms, 30G walnuts.

5 cc of clenbutrx 2x a day, and other supplements I've listed here. It doesn't seem like alot, but I weigh 113 lbs. :D

[hotgymchick]

Blah diet days...


10:30 AM: 1 scoop protein, 1/4 c. oats

Post-lifting: 43G carb/25G protein shake

2:00 PM: 4 oz. 1% fat ground turkey, 1 cup no salt corn, 1/4c.
oats

5:30 PM: 3 G amino acids

Post-cardio: 24g. recovery shake

8:30 PM: 1 scoop muscle milk, 6 oz. sugar free yogurt

10:00 PM: 4 oz. turkey, 2/3 c. green beans, 1/2 c. unsalted mushrooms

Thats about 1345 calories, 140 G. protein.

[hotgymchick]

5 AM: 3 G Amino Acids

Post cardio: 2 scoops whey, 10 g. glutamine

11:30 PM : 1 scoop muscle milk, 1 scoop whey

Post workout: 4 oz chicken breast, 2 rice cakes

4:00 PM: 4 oz. ground turkey, 2/3 g. green beans

Before bed: something bringing me to a realistic calorie goal...eek.

[hotgymchick]

9:00 AM: 2 scoops whey

Post lifting: 1/4 c. cream of rice, 1 scoop whey

3:00 PM: 5 oz. chicken, 4 egg whites, 2/3 c. green beans

Precardio: 3 G Amino Acids

Postcardio: 1 scoop whey

9:00 PM: 4 oz. ground turkey, 1 tbsp. olive oil, 2/3 c. green beans

Before bed: 1 scoop muscle milk, 1 scoop whey

1360 calories, 182 g. protein? 24 DAYS LEFT OF CUTTING! :D

I also had a cheat meal last night of little kids granola bars and half a pop-tart...ohhh boy:D

[hotgymchick]

Been like this for a bit, and will continue to be:

Preworkout: 1/4 c. oats, 1 scoop protein

Post: 1/8 c. dry cream of rice, 1/2 banana, 1 scoop whey

1) 4 oz. ground turkey, 1/2 c. cottage cheese, 1 scoop pro

Precardio: 3g amino acids

Post cardio: 1 scoop whey

2) same as meal 1, no protein powder

before bed: 1 scoop muscle milk/1 scoop whey


I recently began dating a man who is very athletic...college crew and all that ;) We've been planning on a lot of athletic events in the future. I hope to eliminate all "cardio"-indoor gym stuff, and only do functional athletic activities, such as running, indoor rock climbing, rowing, etc. It's going to be awesome to have someone competitive to enrich my athletic life with.

[hotgymchick]

A pukeworthy leg workout

Squats- 3 x 6 reps

1 legged-leg press: 3 x 6-8 reps

Walking lunges: 4 x. length of gym floor

Stepups, 2 x 4 reps

Ham curls: 2 x failure

20 minutes high intensity on stair master

[hotgymchick]

1) 1/4 c. oats, 1 scoop ON

2) 1/4 cream of rice, 1 scoop gf pro

3) 6 oz ground turkey

4) 1/4 c. cc, 1 scoop gf pro

5) 4 oz ground turkey, 5g carb wrap, 2 tbsp pb

6) myoplex carb sense shake

1315 calories, 147 g. pro, around 60 g. carbs


* EDIT-tack on 30g of walnuts

[Emma-Leigh]

Hey girl!!

How goes the bodyfat blitz??

[hotgymchick]

Originally posted by Emma-Leigh
Hey girl!!

How goes the bodyfat blitz??

Haha I dont think I have any left...went down TWO cup sizes, so now I am classified as "barely existant". I think I'm around 13....stopping cutting soon! What do you think?

[Ms. Lucy]

Hey Hotgymchick!

WOW-13% bf is awesome! Do you have any pictures?

Also, I was just wondering if you are competing? I didn't think you could keep bf that low for a long time--or is that below 12%?

[hotgymchick]

Originally posted by Ms. Lucy
Hey Hotgymchick!

WOW-13% bf is awesome! Do you have any pictures?

Also, I was just wondering if you are competing? I didn't think you could keep bf that low for a long time--or is that below 12%?


Nope, no pictures....I might get them someday, but email them to you girls...:)

I'm not competiting..I think its below 12% .

There was a really good issue of Oxygen a bit ago with a big thing on bodyfat. They showed different sanctions and pictures of the competitiors at different bodyfats. One contest's model was 14% BF, and she had NO leg definition. The only bit of fat I'm holding onto is on top of my abs. My upper body is pretty good and my legs are my best part. I'm going to stop obsessing over bodyfats, as my boyfriend gave me a really great new program- the US National Rowing teams cardio program (which I wont row, but translate into other cardio) and a great new lifting program:

Heres my new mesocycle, starting saturday (today and tomorrow are rest)
-1 week hypertrophy
-2 weeks endurance
-1 week strength
-2 weeks endurance
-1 week power

So its the lifting program, cardio, and agility/conditioning drills.

[hotgymchick]

1) 1/2 c. cc, 30 g walnuts, 1 scoop protein

2) protein bar

3) 1/2 c. cc, protein powder

4) protein shake, 2 oz chicken

5) 1/4 c. oats, 1 scoop protein

6) post- shake and banana

[icery]

i hate to butt-in on your journal, but did you ever do sacred heart track and field? how did you do?