Please help- thanks ladies

[peregrine]

hi i'm Peregrines"Gf" check out my diet and routine. please help make suggestions and critiques.

30yo F
5'1"
147lbs @ 25%plus bf

target calories 1800-2000
is this enough? i am satisfied at times it is too much.

diet & routine

0500 wakeup
0505 ICE-bcaa supplementation (1.5) serving 15gm bcaas 75cal.
0510 cardio row 20min(easy)
0535 PWO- whey plus malto mix:22gmC 30gmP 285 cal.
0645 breakfast 2eggs and 1 toast 250 cal.
multi vitamin, calcium, 2fish caps,
0930 snack - 1/2C fat free cottage cheese, 1C berries or a fruit 200 cal.
1200 lunch - 6-8oz. meat, veges, sweet potatoes, 500 cal.
1400 snack - 1/2C fat free cottage cheese, 12almonds 350 cal.
1800 dinner- 6-8oz. meat, veges 350-500 cal.
calcium
water 2-3 liters+ a day

Peregrine suggests i use 2 fish caps a meal for a total of 6 a day, along with 1 beverly liver tab at lunch and dinner.
link is here for liver tabs
http://www.bodybuilding.com/store/bev/beef.html

any thoughts or views on this?


*weight sessions are done 2x wk and add an additional source of bcaas 75 cal + PWO shake of 285cal.

training routine-
1.resistance- 2 fullbody weight sessions a week with 3 days rest between, example would be mon and friday.
2.cardio- 4-6times a week moderate intensity
3.yoga- 2-3sessions 90 min. on weekends

supplements-
multi
whey
ICE-bcaa
cosco fish caps
viactiv calcium chews


resistance training- descending periodization dropping every 2 wks. so wk1-2:15reps, wk3-4: 12reps, wk5-6: 10reps(i'm here), wk7-8: 8reps,
wk9-10: 5reps, wk11-12 deconditioning-"cruising"(cardio only).

weight day-
20min. cardio warm up- row
super set
db squats /incline db bench
db walking lunges(*alternated everyworkout w SLDL)/db row
lateral raises/cuban press
bench dips/db curls
abs

PLEASE HELP ME...

i have just started using a supplement to help aid fat loss. it has ephedrine, guggul, and several others in it. the link is here.(actually it's not exactly as the one i have has ehphedrine)
i take half the dosage two times a day.

http://www.goprofight.com/Merchant2/merchant.mvc?Screen=PROD&Store_Code=1000&Product_Code=NPLX

my bf Pregrine has ephedrine and caffeine as well. but he says use this for now. he says he may buy some yohimbine and i can stack it with that. later.

What do you ladies think of this? Thanks for your suggestions!

[peregrine]

weight sessions are done in pm usually that means two workouts a day on weight days.

[Helene]

hi i'm Peregrines"Gf" check out my diet and routine. please help make suggestions and critiques.

30yo F
5'1"
147lbs @ 25%plus bf

target calories 1800-2000
is this enough? i am satisfied at times it is too much.

diet & routine

0500 wakeup
0505 ICE-bcaa supplementation (1.5) serving 15gm bcaas 75cal.
0510 cardio row 20min(easy)
0535 PWO- whey plus malto mix:22gmC 30gmP 285 cal.
0645 breakfast 2eggs and 1 toast 250 cal.
multi vitamin, calcium, 2fish caps,
0930 snack - 1/2C fat free cottage cheese, 1C berries or a fruit 200 cal.
1200 lunch - 6-8oz. meat, veges, sweet potatoes, 500 cal.
1400 snack - 1/2C fat free cottage cheese, 12almonds 350 cal.
1800 dinner- 6-8oz. meat, veges 350-500 cal.
calcium
water 2-3 liters+ a day

Peregrine suggests i use 2 fish caps a meal for a total of 6 a day, along with 1 beverly liver tab at lunch and dinner.
link is here for liver tabs
http://www.bodybuilding.com/store/bev/beef.html

any thoughts or views on this?


*weight sessions are done 2x wk and add an additional source of bcaas 75 cal + PWO shake of 285cal.

training routine-
1.resistance- 2 fullbody weight sessions a week with 3 days rest between, example would be mon and friday.
2.cardio- 4-6times a week moderate intensity
3.yoga- 2-3sessions 90 min. on weekends

supplements-
multi
whey
ICE-bcaa
cosco fish caps
viactiv calcium chews


resistance training- descending periodization dropping every 2 wks. so wk1-2:15reps, wk3-4: 12reps, wk5-6: 10reps(i'm here), wk7-8: 8reps,
wk9-10: 5reps, wk11-12 deconditioning-"cruising"(cardio only).

weight day-
20min. cardio warm up- row
super set
db squats /incline db bench
db walking lunges(*alternated everyworkout w SLDL)/db row
lateral raises/cuban press
bench dips/db curls
abs

PLEASE HELP ME...

i have just started using a supplement to help aid fat loss. it has ephedrine, guggul, and several others in it. the link is here.(actually it's not exactly as the one i have has ehphedrine)
i take half the dosage two times a day.

http://www.goprofight.com/Merchant2/merchant.mvc?Screen=PROD&Store_Code=1000&Product_Code=NPLX

my bf Pregrine has ephedrine and caffeine as well. but he says use this for now. he says he may buy some yohimbine and i can stack it with that. later.

What do you ladies think of this? Thanks for your suggestions!

Hi, are you just starting weight training? If so, this program seems just too complicated. If your just starting, I would suggest 2 times a week of full body workout of compound movements..forget supersets. If you are not just starting then I would do a spit routine something like chest-triceps on monday, Back-biceps on wed and Legs-shoulders on friday and concentrate more on heavy weight lifting. Heavy lifting is the only way to go to change your body composition and burn fat.

What is your goal? Build muscle I suppose? I also think 4-6 times of week of cardio is too much. 3 times if better.

20 minutes of warm up before weights is too much. 10 minutes max. And always do your cardio after weights.

Your diet looks okay. What time do you workout with weights? I would eat before cardio and you def. need to eat before weight training (carbs and protein).

You don't really need supplements except protein powder, multivitamin and fish oil (6 a day is good).

I don't think your calories are too high. Start from there and see what happens once your start training consistantly.

Give me more information.

Hélène

[peregrine]

Hi, are you just starting weight training? If so, this program seems just too complicated. If your just starting, I would suggest 2 times a week of full body workout of compound movements..forget supersets.What is your goal? Build muscle I suppose? I also think 4-6 times of week of cardio is too much. 3 times if better.

20 minutes of warm up before weights is too much. 10 minutes max. And always do your cardio after weights.



hey thanks for the fast response Hélène.
my primary goals are to "RECOMP" lose bf and build some lean muscle to recomp. i hold most of my bf in my butt and some legs.

i actually just started training again in mid feb. of this year after a 1year layoff. where i was reasonably muscular yet lean. in that one year i gained 45lbs most of it fat from not watching my diet and working two jobs along with minimal sleep. i have been able to lose 15-17lbs on the scale so far(in about 6-8wks or so). this is from yoga, cardio, and above weight routine. my bf says i am recomping. he says the bcaas help a lot with that.

weight on the scale has stayed the same in about 2.5wks. so we have been tweaking my diet and intake.

my bf also thinks i respond better to full body workouts, than a traditional 3 day split as there is too much time in between muscle groups. he also feels if i am stronger i hold more lean tissue which means more calories needed a day.

[peregrine]

what do you guys think about adding fat free Cottage cheese before i sleep? would this be ok as long as my total caloric intake is sub maintenance?

[stellar]

This looks like a very detailed and well-thought out plan. I don't know what kind of advice to give you, i only know that i prefer to lift weights at least 3-4 times a week. But if this is what is working for you then that's great!

actually, i am interested in hearing about what you think of your program? Is is easy to follow? Are you tempted to cheat? Do you often forget your supps?

Cottage cheese is a good before bed snack, except i would take a reduced fat, but not fat free instead

[peregrine]

i will be taking Nature Made fish oil/1200mg
breakdown is
cal 25(2softgels)
2.5g fat

EPA 432mg
DHA 288mg
omega 6 90mg

intake will be breakfast, lunch and dinner. total of 6softgels.

i will also be adding ICE(20gm bcaas) to my water bottle to give me a constant supply of bcaas throughout the day. my bf says it will help me recomp at a faster rate.

EC may be used in the next month, clen is another option as well.

[peregrine]

i will also add about 2TBSP of cottage cheese before bed.

[peregrine]

training is going well. strength is going up markedlly.
i find is easiest when i make all my foods the night before. then when i wake i do not have to worry about them as i get ready for work. i am getting sick of cottage cheese. haha. that punk makes me take all these big HORSE pills throughout the day. i feel like gagging so i need to take it with crystal light.


calories cut now to 1600-1800.
the other day i logged about 2100-2200 calories but from good sources, my bf Peregrine said not to worry and something about resetting hormonal levels and leptin.
i have cut 1-2 of my rowing sessions a week out as my shoulder is tightening up, and my bf Peregrine is worried about overtraining. as well as my rotator cuff. He has me just walking, taking bcaas(ICE) first then walk with no postworkout shake.

i am definatelly recomping.

[peregrine]

he also has me logging my food throughout the day. instead of just at the end. it was too easy to make a misscalculation and that way at the end of the day i can adjust my last meal or two.

also
my training log is getting better. he's taught me to preplan my workout on paper then when i get in the gym eveything is computed except the final weight and reps.
he also says a 1-2 more cycles of FULLBODY workouts cycling reps for 2wks at a time from 15,12,10,8,5 till i switch to a more standard split of one or two bodyparts a day.


it is much smoother now. i hope to make this lifestyle change permanent with you wonderful people on here and to look good and stay healthy.

[Krissypoo]

Looks like HST to me...

I'd have half a cup of cottage cheese instead of 2 tbs. That's likely not going to hold you over until the AM. Mix it with cinnamon and some splenda if you are getting sick of it. I eat it with cinnamon, splenda, and almonds/peanuts/almondbutter/peanutbutter or casein before bed.

Definitely recomping? After 5 days? Interesting...

[peregrine]

Looks like HST to me...

I'd have half a cup of cottage cheese instead of 2 tbs. That's likely not going to hold you over until the AM. Mix it with cinnamon and some splenda if you are getting sick of it. I eat it with cinnamon, splenda, and almonds/peanuts/almondbutter/peanutbutter or casein before bed.

Definitely recomping? After 5 days? Interesting...

thanks.

recomping has been since i resumed training in feb and quit one of my jobs now i get a full nights sleep and am able to plan meals instead of eatting on the run.

[peregrine]

Looks like HST to me...

...

actually it's a good periodization program. the cycling of the reps seems similar, but multiple sets are done per exercise a day. reps are cycled. repetitive effort method is used. as well as maximal strength(5reps), lactate threshold is also trained. it is cycled so as to avoid boredom, see strength gains and to have a peak. a deconditioning phase aka cruising or off season is also used. this helps the body recover. it also sets the stage for new growth. as well as allows the mind to refocus.

two awesome books
Periodization: Theory and Methodology of Training by Tudor Bompa (Paperback)

Science and Practice of Strength Training (Hardcover)
by Vladimir M. Zatsiorsky

http://www.amazon.com/exec/obidos/tg/detail/-/0880118512/qid=1113463884/sr=8-1/ref=pd_csp_1/102-7406286-5026529?v=glance&s=books&n=507846

http://www.amazon.com/exec/obidos/tg/detail/-/0873224744/ref=pd_sim_b_3/102-7406286-5026529?%5Fencoding=UTF8&v=glance




periodization example here
http://www.bodybuilding.com/fun/keats2.htm

hst is here
http://www.bodybuilding.com/fun/ridgely1.htm

[peregrine]

i am making progress.

down 1-1.5lbs from last week. doesn't sound like a lot. i want more, but my bf Peregrine says 1-1.5lbs is really good and anymore and i'll likelly be losing muscle unless on steroids.
my clothes are getting loose, especially around my waist, it's awesome.
i'm trying to get down to a size 4 by the fall. i was up to 14-16 in feb. what's amazing was i was a 2-4 in jan of 04.

i have upped my dosage of that fat loss product pitbull xtrim from 3 caps a day to 4total. i take 2 in am and 2 in afternoon snack. i started with 4 on saturday. i had a bad headache, i thought it was from the pills. my bf said it was more so from the salty meat we had which raised my blood pressure. sunday night i was extremelly hot as if i had a fever, i am pretty sure it was from the pills. it was a good thing.

my supps are
breakfast- multi, 2fish caps,
lunch- 2fish caps, liver cap
dinner 2fish caps, liver cap, coq10

preworkout
ICE 3scoops(15gm bcaas)
postworkout
whey and malto

my bf Peregrine said to add ICE throughout the day. its a bcaa mix, he says it'll help me recomp easier if i drink it all day. so i've added it, this week in place of some of my water. he wants me to drink a few ounces every hour. i'll try it. i am skeptical. but hopeful.

i've cut calories to 1600-1800. 1600 is kind of low for all that food i have to eat. this week i am also cutting all carbs after 6pm including trace carbs. so no veges, either at night. i need to consume all my carbs in the day by 6pm. my log has been helping a lot. my bf Peregrine still is reminding me to update throughout the day, but it is showing my progress. for my diet and my strength. i saddly didn't take measurements at my biggest. shucks. so down about 18lbs from feb. (8-10wks)

workouts have been going good. i look foward to the weight sessions, my bf Peregrine trains me most of the time. now that i prewrite everything it's a smooth process. strength is going up in all lifts. i am happy he taught me good form as i see so many people training ineffectivelly or looking to get hurt. he is impressed about my strength. haha. he is saying another cycle of this macrocycle with maybe 3-4wks doing 10 reps and then 8 reps. so i can get the benefits of it till it goes stale. then he'll get me on a traditional split.

it's so good when someone comments that i've lost weight. yes... my yoga instructor said i was looking good on saturday. well i've got some ways to go, but it's awesome. shoulders been tight in yoga if i row too hard or often. i've cut my rowing to about 3x week. i'll be going on a 4 day a week work schedule so i am stoked and can go to yoga more. that room sure gets hot they crank the heaters up and everyone drips. i drink my 1.5 liter bottle in that 90min of yoga. a couple of times peoples sweat hit me in class and i was grossed out. yuck. atleast there aren't really stink people in that small room.

[peregrine]

newb gains here.

hahaha
well strength is going thru the roof. lifts are still going up on all lifts thoguh were heavy or difficult the previous 2workouts.

ex.
db squat 40lbsx8reps medium
incl. db bench 25x8 medium
db sldl 40x8 good
db row 30x8 good
cable curl 30x8 heavy for me
tricep pressdown 70x8 INCREDIBLE my bf peregrine said that was really strong.

he thinks my chest and bicep strength need work, so may soon add pull ups(assisted) but i am happy about my new gains. saturday i will try to add weight or a rep on most lifts. waist is definatelly coming in as well.

yesterday i did my 30min. hill walk, mixed with 10sprints. whew i sure was sweatting. but it was really good. i wanted to jog the entire way, but my bf peregrine said for now to just walk and sprint. he says i'll have a more effective workout because more calories will be burned after.

today i will row easy for 20min. just to do a little cardio, but not enough to be strenuous.

[peregrine]

i am loving the variety of workouts. yoga, walking, rowing, elliptical, stairs and weights.

after my weights i have been doing 20min of cardio, usually revolving stairs. my weights are going up on everything. i am besting everylift. so my bf Peregrine said i need to cut intensity back this next session. lift lighter, or active rest. then the following week we will be doing sets of 5, with heavy reps.

db squats 40x10
tricep pressdowns 75x8


i have dropped the cable curl and added the assisted pullup. it is awesome, my arms were pumped.
i have cut way back on the rowing my shoulders were getting tight so doing other forms of cardio. even simple walking hills.

this week my bf Peregrine said to drop calories. last week i was doing 1600-1800. this week i am dropping as low as 1500. BUT i am zigzaging. so 2 days of low calories and 1 day of high calories at 2000. i will try this and hopefully shed more fat while maintaining as much muscle as possible.

arms are definatelly getting more defined. i want to lift more exercises and frequentlly but my bf peregrine said not yet. he's got some clen i may use later. but for now i will continue taking the pitbull xtrim for 2caps2xday. i think my fat is burning around the clock as i am often hot in the evenings. i need to cycle off this so will use ephedrine/caffeine for 2wks. then a minimum 2weeks clean.

[peregrine]

down to 142lbs. body is recomping. i should be measuring so i can track accuratelly.

diet will be carbcycling mixed with zigzag.
2low calorie/carb days(1500calories), 1high calorie/carb day(2000calories). high carb day is always going to be on weight training day. the extra 500 calories will come from protein or carbs.

yesterday i rowed on concept2 for an easy 20min. as usual i consumed my 15gm bcaas before workout. i misunderstood my bf peregrine and didn't consume any carbs post workout in meal or drink for the rest of the night. he wants me to consume some sort of carb along with protein after training even if it's easy cardio like walking.

[peregrine]

Today i walked and did hiit. I went to the beach walked for 5 minutes and then did 6 sprints, 20 second work/60 second walk. Both walking and running in the sand was hard. It really works your legs even with shoes on. I'm planning on doing this workout once a week along with various other exercises and my weight training. I've lost 2 pounds this week, and i'm planning on taking my measurements this sunday to get a base line. I will go off pitbull xtrim, at the end of this week and will cycle 2 weeks of ephedrine caffine 1:10 combo. Week one will be am dose only, week 2 am and pm dose. I'm slowly getting the results i want with the help of my bf peregrine.

My goals for the next month is to lose 4-5 pounds while recomping also to gain strength. In 3 months, i want to get down to 130lbs, which eqates to 1lb a week. I know my body weight is not a good measurement vs the way my clothes fit but i do need to lose some size. My goal by november is to fit into a size 4 pants and to retain body weight of around 115-125 at 15%-20% bf. I also want to be able to do 5 unassisted pull-ups and be consistent with my yoga so that i can easily do the 26 poses.

[peregrine]

waist noticeably smaller.
this morning even with the carb up yesterday my weight is constant at 142lbs.
today and tomorrow will be no-low carbs.

strength yesterday was down, several of the exercises i only did 2 sets. body seems overtrained. my bf peregrine says to wait till next week to do anymore weights.
he also says to go easy today on cardio and rest of week. today i will walk very easy if at all.

[Emma-Leigh]

Hey peregrine - Sounds like you are still making progress! :D

You should ask one of the mod-folk to see if they can move this into the journal forum and you can use it as a journal. That way you can keep it going overtime.

Just a thought!

[peregrine]

Diet is going fine. waist is down .5" from last week. it's amazing. Even though i carbed up i am still down in weight. Today friday evening i am 141lbs. my body is recomping. i only have 2 more pills of pitbullxtrim. that meas i used 93 of them. tomorrow will be half dosage so only 2.
next week will be EC stack.
wk1
am
25mg eph
200mg caffeine

wk2
am
25mg eph
200mg caffeine
pm
25mg eph
200mg caffeine

wk3 off

wk4 off

wk5
am

wk6
am
pm


i will check my weight in the am. and log, but it is down to 141lbs which is good news. i am continuing 20gm bcaas throughout day and expect to lose more weight this weekend as i am forced to sweat it off in hot bikrams yoga. it gets hot in there, 110degrees, and 90min a session. whew.

today i am doing 6sprints on the rower. 5min warm up, 10 hard strokes at the 5, then the 6, 7, 8, 9, 10, 11 and then pace it down till i hit 20min.


i am more zig zagging my calories from 1500-2000. next week is heavy weight training so i may go up in calories from 1500-2200 so as not to lose strength.

an interesting note is that jeans that i couldn't wear in feburary are fitting now.

[peregrine]

saturday went to yoga as well as today(sunday).
sat was 2000calories
sun is 1500calories

will begin
wk1
25mg eph
200mg caffeine

[Krissypoo]

Diet is going fine. waist is down .5" from last week. it's amazing.
an interesting note is that jeans that i couldn't wear in feburary are fitting now.

Congratulations on the progress! That is great!

[peregrine]

Congratulations on the progress! That is great!

thanks so much.

[peregrine]

today 5/4/05
down to 140lbs this am.

maxed out yesterday(5rm). actually doing 2wks of 5reps so all weights have gone up except for cuban press for rotator cuff.

5/3/05
db squat 50x5
db incline 30x5
db sldl 50x5
db row 35x5
asssited pull ups 70x5
tricep pressdowns 100x4

so strength is way up. my bf thinks i am doing really good. a lot could be newb gains, but he also thinks its a combination from using a progressive system, good pre and post nutrition and lifting only 2x a week.

saturday i will do 5 reps again but lighter, so to give active rest. today and this week will only be light cardio so as to allow my most effort on my strength days. i am still doing yoga 2x week, when i change to a 4xwk schedule i will do my yoga 3xwk. i really think that the yoga is good for me. hamstrings and body is noticeably tighter after weights.

[peregrine]

i am still on 1500 calories 2days, and then 2000calories 1day.

[peregrine]

well weight is hovering around 139-140 in am. i have been on the 2days of calories at 1500 and 1 day at 2000.
yesterday i weight trained, haven't done so in a week. this workout was awesome. i set personal records in almost every lift. this was supposed to be my peak and i did great. next week i will either lay off orbegin a new cycle doing 2 wks @ 10, 2-4wks @ 8reps, 2wks @ 5reps. then retest for pr.

new pr
incline db press
db squat
sldl
db row
assisted pull up
lateral raises

the only things i did not pr in were tricep pressdowns and cuban presses. on the pressdowns i think i went to heavy too late, as i repped that weight before, and on the cuban presses i go light for safety as the move is for injury prevention.

this week i have stopped the ec and am going with 1400 and 1900 calories.
next cycle i will still only weight train 2x wk. i will add some exerciss. right now they will be push ups supersetted with leg presses. the leg presses will be done with high foot placement to get good hamstring development. the push up is for general strength. my bf peregrine also wants to drop the db rows and replace with lat pulldowns or wide grip assisted pull ups.

i have a few goals that i will list later. but one of my main ones are to be ableto do 5 pull ups by november.

[stellar]

Its great to see your progress! Your plan seems to be very well thought out! Keep up the good work!!!