Wannaturnheads...New Beginning

[wannaturnheads]

Hi there.
Please offer any advice you possibly can on my diet/training listed below. I would greatly appreciate it. I don't know if anyone has read any of my other threads, but I'm really struggling and need to get myself on track asap. I also have a wedding (for my best friend) in June and I don't want to disappoint her by showing up in a bridesmaid dress looking disgusting.

5'4"
25 yo
130 lbs.
Not sure about bf% now...maybe 16-17%
I really want to be back to my 120 lbs. and a little lower body fat. I had about 12% back in November/December.

Training split:
Day 1: HIIT ~16 minutes with 5 minute pre-jog and 10 minute walk
Day 2: Quads, Hams, Calves: Squats, Extensions, SLDL, Curls, Seated and Standing Calves-Heavy, 3 sets, 10 reps
Day 3: AM: HIIT ~16 minutes with 5 minute pre-jog and 10 minute walk
PM: Chest/Tri: Bench, Incline, Pec Deck, Skull crushers, Rope Extensions-Heavy, 3 sets, 10 reps
Day 4:AM: Longer duration, less intense cardio ~ 30 minutes
PM: Back/Bi/Shoulders: Rows, Lat Pulldowns, Hammer Curls, Incline Curls, Military Press, Lateral Raises, Front Raises
Day 5: AM: Longer duration, less intense cardio ~30 minutes
Day 6: AM: Longer duration, less intense cardio ~ 30 minutes
Day 7: AM: 30 minute walk

Diet:
On lifting days:
~1450 calories
42% protein
40% carbs
18% fats

Non-lifting days:
~1375 calories
40% protein
30% carbs
30% fats

Food choices:
I only eat eggs/whey for protein-only sources.
Lentils, beans, edamame, yams, fruit-post workout, zucchini, squash, nuts, seeds, quinoa, oats, etc.

I know that calorie totals are a big deal, but I'm looking to drop fat quickly and even if I lose a slight amount of muscle, I'm okay with that.

Thanks so much ladies. I'm amazed at how dependent I've become to this forum and truly feel there are some very knowledgeable/experienced women to help so many of us through these struggles.
If I can get this established I will make a pact with anyone and everyone that the binging is over!!!!

[wannaturnheads]

Okay...so I've finally determined over the past ~3 weeks my plan.
I wasn't going to start posting until tomorrow but was bored at work and decided to go ahead.
I'll be ovo-vegetarian, carb cycling of a cutting phase.
Starting out:
5'4"
128 lbs.
somewhere near 15% bf

Yesterday I had a normal eating day for me (about 1550 cals, P/C/F 44:35:21) and kicked my as* on legs.
Squats: 5x10 max: 195
Smith Squats: 4x10 max: 185
Hack Squats: 3x10 max: 160
Lunges: 4x10 max: 115
Extensions: 4x10 max: 120
Lying curls: 3x10 max: 70
Seated curls: 3x10 max: 85
Seated Calf Raises: 4x10 max: 70
Standing calf raises: 4x10 max: 135

No cardio

Feeling a little sore today, but legs are my favorite workout and they tend to not get too sore anymore.

[wannaturnheads]

So, after yesterday's regular diet and leg workout, today is a low carb day.

Total: 1430
P:50
C:12
F:38

The workouts will continue even on low carb days (I will try to work around them, and will never do legs on a low carb day) if I have to, and will make them cardio days only. Today will be back/bi though....will post actuals after the workout.

[terracotta]

Okay...so I've finally determined over the past ~3 weeks my plan.
I wasn't going to start posting until tomorrow but was bored at work and decided to go ahead.
I'll be ovo-vegetarian, carb cycling of a cutting phase.
Starting out:
5'4"
128 lbs.
somewhere near 15% bf

Yesterday I had a normal eating day for me (about 1550 cals, P/C/F 44:35:21) and kicked my as* on legs.
Squats: 5x10 max: 195
Smith Squats: 4x10 max: 185
Hack Squats: 3x10 max: 160
Lunges: 4x10 max: 115
Extensions: 4x10 max: 120
Lying curls: 3x10 max: 70
Seated curls: 3x10 max: 85
Seated Calf Raises: 4x10 max: 70
Standing calf raises: 4x10 max: 135

No cardio

Feeling a little sore today, but legs are my favorite workout and they tend to not get too sore anymore.

wow.. you have powerful leggies! Thanks for the legume help! How long do those workouts take you?

[arose70]

Yes, thank you for the bean info!!! I am excited because I can actually eat beans and they don't make me gag (unlike egg whites/tuna). This is so great!!!! Thanks again! And to follow up with Terra's question...do you add anything to make them more flavorful or do you just go for it with a spoon??!!

[wannaturnheads]

wow.. you have powerful leggies! Thanks for the legume help! How long do those workouts take you?

Thanks so much!! Legs are the only things I absolutely love working out. The strength there is genetic. My mom is only 5'0" and about 120 lbs and she's a workhorse when it comes to muscle on the lower body. ;)
That was an exceptionally long workout (too many people in the gym) so it took me right at an hour and 10 minutes. Normally I only lift for about 50 minutes.

[wannaturnheads]

Yes, thank you for the bean info!!! I am excited because I can actually eat beans and they don't make me gag (unlike egg whites/tuna). This is so great!!!! Thanks again! And to follow up with Terra's question...do you add anything to make them more flavorful or do you just go for it with a spoon??!!

I just go for it with a spoon, but a lot of people think I'm crazy. I like bland tasting things though, weird like that. I love the taste of raw nuts, seeds, beans, grains, etc. I know a lot of people use Garlic and Herb Mrs. Dash though or regular spices like chili powders, garlic, ginger, curry.

[wannaturnheads]

Yesterday's Back and Bi:

Seated Rows 4x10 max: 90
Cable Rows 3x10 max: 100
High Pulls 4x10 max: 40
Drag Curls 4x10 max: 40
Alternate DB curls 4x10 max: 25
Machine curls: 3x10 max: 65

[angeleye]

OH MY! What the__! Your legs are my 2nd Heaven. Please tell me what do I gotta do to put it down like you! The burn has to be Soooooo Good. Diet - slammin, w/o - slammin, if anything we are going to be depending on you soon. Keepin comming. I forgot - you are coming to the Fame show- Great Lakes, Correct?

[wannaturnheads]

OH MY! What the__! Your legs are my 2nd Heaven. Please tell me what do I gotta do to put it down like you! The burn has to be Soooooo Good. Diet - slammin, w/o - slammin, if anything we are going to be depending on you soon. Keepin comming. I forgot - you are coming to the Fame show- Great Lakes, Correct?

Thanks so much!!! You know, it's funny. When I first started I thought the only way I was going to get any muscle was to do a cycle of AAS and then one day I just started gaining after working my as* off in the gym. Once I got to a certain point with the weights, it's been fairly easy to maintain (diet is the hard part for me, more so cardio---hate it!!). Anyway, I started off just killing myself with three basics on legs and then incorporated more as time went on. Squats, leg extensions and leg press. I did maybe 1-2 days of cardio during this time as I wanted to focus on developing muscle. Eventually the weight kept moving up and then I added in lunges and hack squats. I'm one of those people that doesn't feel the hurt until the second day after the workout so today I'm pretty sore--happy about that!! ;)
Couldn't do cardio this morning because my legs would've given out. I wish I were coming to the show. I am on hold with deciding to compete sometime. I need to make sure the dieting and cardio are something I can keep track on. Thanks for motivation though!! You gals are great!!!

[wannaturnheads]

Diet for today....same as yesterday...what fun! :)

Total calories: 1430
Protein: 50%
Carbs: 12%
Fat: 38%

Workout will be chest/tri/shoulders. Will post details tomorrow. Legs were too sore for cardio this morning so will attempt 20-30 minutes on the elliptical tonight. Wanting to do 5 sessions this week.....Wed evening, Thursday morning, Friday morning, Friday evening, Saturday morning....we'll see. Stupid cardio. :(

[sillyvent]

hey girl- cals look a little low....and your only getting 12% carbs- oh man!!!!! is this your normal diet/%s?

[wannaturnheads]

hey girl- cals look a little low....and your only getting 12% carbs- oh man!!!!! is this your normal diet/%s?
No way...could never survive 7 days a week with that amount. ;)
Started a new carb cycle. 7 days....low, low, med, high, med, low, low.
Low=12%
Medium=20%
High=42%

I only plan to do this short term and then will adjust from there. I wanted to avoid carb cycling, but it really works for me to drop fat so we'll give a go for a while and then change it up for a few weeks.

[sillyvent]

Haha Ok- Phew! You Might Want To Up Your Cals By Approx 200/150! :)

[wannaturnheads]

Haha Ok- Phew! You Might Want To Up Your Cals By Approx 200/150! :)

They fluctuate with the days too ranging from 1100-1500. I'm a little apprehensive, but figure I'll adjust in about 3 weeks if it's too hard and no progress is being made. I usually do pretty well with the hunger and maintaining strength during workouts so we'll see....

[sillyvent]

only 1100 cals - wow thats LOW girl

[angeleye]

Im with S.V. - keep us posted, how ya feeling, got what you need to function today?

[wannaturnheads]

Yesterday's Workout:

Chest/Tri:
Smith bench 4x10 max: 90
Decline bench 4x10 max: 80
Incline bench 4x10 max: 85

Rope pressdowns 4x10 max: 80
Machine pressdowns 4x10 max: 105
Machine Extensions 4x10 max: 65

Opted for 25 minutes on the elliptical and saving shoulders for Friday.
Didn't wake up for cardio this morning so will do it tonight, probably 30 minutes on the elliptical.

Totals for today:medium carb day
Total cals: 1084
P:62%
C:29%
F:9%

Was feeling pretty good with the 'progress' I was making by looking in the mirror and the fit of some clothes....until last night, that is.

I went out with some friends to a bar to celebrate a friend's birthday and the bar had tons of mirrors in it so you could see yourself all around from various angles. It sucked!!! I couldn't stop looking at myself and feeling so extremely dissatisfied. I'll continue on though, I have no choice, it can only get better, right??? UGH.............

[terracotta]

Yesterday's Workout:

Chest/Tri:
Smith bench 4x10 max: 90
Decline bench 4x10 max: 80
Incline bench 4x10 max: 85

Rope pressdowns 4x10 max: 80
Machine pressdowns 4x10 max: 105
Machine Extensions 4x10 max: 65

Opted for 25 minutes on the elliptical and saving shoulders for Friday.
Didn't wake up for cardio this morning so will do it tonight, probably 30 minutes on the elliptical.

Totals for today:medium carb day
Total cals: 1084
P:62%
C:29%
F:9%

Was feeling pretty good with the 'progress' I was making by looking in the mirror and the fit of some clothes....until last night, that is.

I went out with some friends to a bar to celebrate a friend's birthday and the bar had tons of mirrors in it so you could see yourself all around from various angles. It sucked!!! I couldn't stop looking at myself and feeling so extremely dissatisfied. I'll continue on though, I have no choice, it can only get better, right??? UGH.............

of course it will get better! Now why are your fats so low!!! You NEED about 30 grams of (healthy) fats/ day. Add some fish oils or something. And that is for a moderate or high carb day. On an extreme low carb day get about 45 grams of fat.

[wannaturnheads]

I was informed to keep the fats so low on these days because they were so high on the low carb days and it's a way to incorporate more carbs on the medium days and keeping the total calories down. So, basically over the 7 day time frame, I'm really getting about all I need, it's just a fluctuation of things from day to day to throw my body off....all about metabolism. We'll see.

[terracotta]

I was informed to keep the fats so low on these days because they were so high on the low carb days and it's a way to incorporate more carbs on the medium days and keeping the total calories down. So, basically over the 7 day time frame, I'm really getting about all I need, it's just a fluctuation of things from day to day to throw my body off....all about metabolism. We'll see.

well I'm pretty sure you've been misinformed. If you want you can ask in the nutrition forum.

[wannaturnheads]

well I'm pretty sure you've been misinformed. If you want you can ask in the nutrition forum.

Thanks!!

[terracotta]

http://www.xtrememass.com/forum/showthread.php?t=1504

This is a really good read about carb cycling. It doesn't really answer the question about minimum fat intakes though.

[angeleye]

hey dont be so hard on your self! Mind over fatter - remember???? Better? ahh with this monster routine, a precise diet, and your great spirit - In NO TIME at all. Hey, how many did you have if any:>

[wannaturnheads]

hey dont be so hard on your self! Mind over fatter - remember???? Better? ahh with this monster routine, a precise diet, and your great spirit - In NO TIME at all. Hey, how many did you have if any:>

Well, this day just continues to get worse (mentally)....
I received an email from the ex boyfriend (it's been almost 5 months since we've spoken) and he wanted to tell me how often he thought/dreamed about me, how much he still loved me, and that he wanted me to know that he wants me to be happy. He also stated something about moving in July and that this email wasn't intended to mess with my head...BS...that's exactly what he wanted to do/has always done. It was a relationship of sheer turmoil, my first and only...he was awful...cheated, lied, continued to lie, it was my fault for taking him back, but (like most pathetic excuse girls use...) I loved him. Ugh....!!
Anyway, so being mentally down and then adding that is not helping the self-esteem today so instead of attending a party tonight...I'll be doing cardio for the release and good calorie burn...if the anger continues it'll probably be a full hour on the elliptical....good for the mental health, at least.

Angel...how many did I have of what? Fats? Today's will be 11 grams, 99 cals, 9%. The high fat days have 58 grams, 522 cals, 37%.

[wannaturnheads]

Ended up doing 45 minutes of cardio on the elliptical last night.
Today's diet:
Total calories:1325 High Carb day
P:48
C:42
F:10

Also, didn't wake this morning for cardio so it will be 60 minutes tonight-probably 30 on elliptical and 30 running outside if the weather stays nice.

Hoping for a little better mood today too....we'll see how that goes.

[Krissypoo]

Your cals are REALLY low for a high carb day. Carb cycling shouldn't have these strict calorie restrictions. Where did you research the cycle? Carb cycling forces your body to work harder, so the calorie restriction that you are practicing is beating your body.

[terracotta]

Your cals are REALLY low for a high carb day. Carb cycling shouldn't have these strict calorie restrictions. Where did you research the cycle? Carb cycling forces your body to work harder, so the calorie restriction that you are practicing is beating your body.

yep! I posted a good link too!

WTH, did you look at that link yet?

[wannaturnheads]

Hi Ladies,

Thanks. I did look at the link. I have read that article before....lots of good info. This diet was arranged by a former competitor/current trainer who is at 178 lbs and 5% bodyfat right now, himself. My cutting cycle is a little different than what normally would be for someone because I bulk like no other. I went from weighing approximately 110 lbs when I first started lifting to 131 lbs at the peak. So, although I do not want to lose a ton of muscle, I have some to spare. The actual breakdown of food today is:

16 egg whites
3 scoops whey
1/2 c oats
1/4 c soybeans
1/4 c black beans
1/8 c quinoa
1/2 c edamame
1 c mixed berries
4 c veggies
1 medium sweet potato

168 grams protein
146 grams carbs
13 grams fat

So although the total cals are still low, the carb ratio compared to other days is very high.

[terracotta]

Yeah but I thought high carb days usually break the 200 mark for carbs! and I still think those fats are too low! Maybe you should ask Emma.

[wannaturnheads]

Yeah but I thought high carb days usually break the 200 mark for carbs! and I still think those fats are too low! Maybe you should ask Emma.
I'm not sure of who Emma is....??
I did post the total for review by Ms. Fit (everyone seems to value what she has to say) and her response was this:

You have quite a bit of good information. The tricky part is mapping it out and putting it together.

Everyone is different. Some of my e-clients need a lot of calories to lose fat, while others need to be on low calories. It's all in the type of calorie and how efficiently your body uses them, as well as macros.

I have competed many times and I don't go real high on calories on or off-season. In fact, if I ate more than I prescribe myself, I'd be stuffed and feel like crap.

I use my lean body mass and calculate my calories and macros around that and my activity level. It works for me and it works for my e-clients.

Don't worry about what others think or if they think its right or wrong... they don’t know your body, how to responds or reacts to carbs and such. So, do what works for you.
__________________
My Website: www. The Elite Physique .com

My Forum: http:// msfit.musclemag.com

My Store: http: //www. cafepress.com/elitephysique

Last edited by MsFit : 04-22-2005 at 08:49 AM.

I don't intend on following this all the time. There is a vast difference between "cutting" and following a weight loss program. I am trying to actually cut right now because my bodyfat is nearing 14-15%. If I were just maintaining or trying to lose weight slowly I would definitely up my total cals.
The fats are averaging out weekly to 38 grams per day. I feel that overall (weekly totals) it's pretty good. I don't think the body necessarily operates on a 24 time clock like we do?? Thank you all so much for the replies, it's a constant learning process and I am soaking up/questioning all I can.

[terracotta]

I'm not sure of who Emma is....??
I did post the total for review by Ms. Fit (everyone seems to value what she has to say) and her response was this:

You have quite a bit of good information. The tricky part is mapping it out and putting it together.

Everyone is different. Some of my e-clients need a lot of calories to lose fat, while others need to be on low calories. It's all in the type of calorie and how efficiently your body uses them, as well as macros.

I have competed many times and I don't go real high on calories on or off-season. In fact, if I ate more than I prescribe myself, I'd be stuffed and feel like crap.

I use my lean body mass and calculate my calories and macros around that and my activity level. It works for me and it works for my e-clients.

Don't worry about what others think or if they think its right or wrong... they don’t know your body, how to responds or reacts to carbs and such. So, do what works for you.
__________________
My Website: www. The Elite Physique .com

My Forum: http:// msfit.musclemag.com

My Store: http: //www. cafepress.com/elitephysique

Last edited by MsFit : 04-22-2005 at 08:49 AM.

I don't intend on following this all the time. There is a vast difference between "cutting" and following a weight loss program. I am trying to actually cut right now because my bodyfat is nearing 14-15%. If I were just maintaining or trying to lose weight slowly I would definitely up my total cals.
The fats are averaging out weekly to 38 grams per day. I feel that overall (weekly totals) it's pretty good. I don't think the body necessarily operates on a 24 time clock like we do?? Thank you all so much for the replies, it's a constant learning process and I am soaking up/questioning all I can.

EmmaLeigh .. and since your bodyfat is at 15% AND you are only 25 I think these cals ARE way too low.

But 38 average per day for the fats is probably fine.

[terracotta]

and I trust EmmaLeigh the most.

[wannaturnheads]

and I trust EmmaLeigh the most.
Okay...thanks for the info. I'll check. This really has been a great benefit to me.

[Briar]

yea i would agree, your cals are to low, you will put your body into starvation mode and it will hold onto fat not get rid of it!!

[wannaturnheads]

Diet sucked this weekend!!! Was completely on track up to Saturday evening, feeling great, lifts/cardio have been great, and then came a visit home--as usual. Completely overate and binged, AGAIN!!
I have no idea what my total cals were but I'm gonna guess somewhere around 4000....yep,that's right....4000--cakes, cookies, pasta, fudge, you name it. Got back on track yesterday and hope that not too much damage was done. :(

So....today:
Total calories: 1430 Low Carb Day
P:50%
C:13%
F:37%

Day off from lifting, cardio only. It will probably be 60 minutes on the elliptical.
Four weeks to the wedding.....blah! :(

Four pounds in four weeks is the goal to put me at 124. Then, the goal will be another 4 lbs in another 4 weeks so that I'm at 120 and hopefully near 12% bodyfat. No room for error now....

[wannaturnheads]

Kept up with the diet great yesterday and did do the 60 minutes on the elliptical.... at least felt good about that. I didn't wake again for morning cardio which is pissing me off, but I've been so exhausted in the mornings until around 11 so I'll just make up for it later this week with an extra session. It's LEG day! YAY!!

Diet:
Total Cals: 1084 Medium carb day
Definitely doing squats, extensions, and lunges and then we'll figure out the rest when I get to the gym. Lifting heavy, that's for sure. ;)

[wannaturnheads]

To all of you out there who have tried offering advice on my diet and I've ignored---I'm truly sorry!!! I just found out after having a long talk with my trainer that he made several errors in the values and didn't catch them until I brought it up again. So, I was so pissed off that I'm done with him and will be working this out on my own.

Last night I did train legs, heavy as I could go only eating 1084 calories for the MEDIUM day! Bull****! I can't believe I did as much as I did. I was ready to puke/pass out.

So, today the calories will be around 1610 with P:C:F, 44:46:10 and I'll adjust the rest of the week once I figure it all out.

Legs last night:
Extensions 6x10 max: 120
Squat 6x10 max: 165
Hack squat 3x10 max: 135
Lunges 3x10 max: 100
Seated calves 6x10 max: 65
Lying curls 3x10 max: 70
Seated curls 3x10 max: 80

My legs are pretty sore, but I think I'm just worn out all over.
Tonight will be bi/tri/shoulders and with increased cals, I better kick some ass!
No cardio as it will begin again tomorrow.

[terracotta]

To all of you out there who have tried offering advice on my diet and I've ignored---I'm truly sorry!!! I just found out after having a long talk with my trainer that he made several errors in the values and didn't catch them until I brought it up again. So, I was so pissed off that I'm done with him and will be working this out on my own.

Last night I did train legs, heavy as I could go only eating 1084 calories for the MEDIUM day! Bull****! I can't believe I did as much as I did. I was ready to puke/pass out.

So, today the calories will be around 1610 with P:C:F, 44:46:10 and I'll adjust the rest of the week once I figure it all out.

Legs last night:
Extensions 6x10 max: 120
Squat 6x10 max: 165
Hack squat 3x10 max: 135
Lunges 3x10 max: 100
Seated calves 6x10 max: 65
Lying curls 3x10 max: 70
Seated curls 3x10 max: 80

My legs are pretty sore, but I think I'm just worn out all over.
Tonight will be bi/tri/shoulders and with increased cals, I better kick some ass!
No cardio as it will begin again tomorrow.

ok, well I'm glad you've figured things out about the cals.

That is a pretty heavy leg workout considering! :D

[wannaturnheads]

Wow. What an emotional day.....geesh!!

So, my final attempt to reach the bodyfat goal will include:

Heavy lifting, each body part once per week 3-4 sets, 10 reps
Cardio 4 times a week, minimum, hopefully 2-45 minute (SS) sessions and 2-20 minute HIIT sessions

Diet: 1475-1575 total calories, alternating 50/30/20 and 40/40/20 split
(Higher carbs on training days)
Food choices include:
Eggs
Whey
Beans (Black, Cranberry, Black Eye Peas)
Legumes
Nuts (Almonds, Brazil, Hazel, Pine, Pecans, Cashews)
Seeds (Sunflower, Pumpkin)
Lentils
Mixed Berries
Oats
Pumpkin
Sweet Potatoes
Quinoa
Rice
Mixed veggies (lettuce, brocolli, cauliflower, squash, carrots, cucumber, celery, zucchini, green beans)

First three four meals will contain most carbs with veggies being in the ending meals and meals before and after workouts consisting of whey shakes.

Good God, I hope this is the last attempt that works!!!!

[wannaturnheads]

So...because I was starting a new diet/training today I guess I thought that meant I could binge and not go the gym last night...so that's what I did. :(
I had breadsticks, candy bars, ice cream, chicken tenders, apple pie, and garlic bread. I should feel worse about it than I do, but I am justifying it by saying that I did 60 minutes of cardio earlier in the week, had a very hard leg workout (which I'm still sore from) and only ate 1084 calories the day before. Whatever....too late now.


So, today:

~1500 total calories
50/30/20 split P/C/F
Bi/Tri/Shoulders at gym
45 minutes elliptical
Starchy carbs at first 4 meals and veggies only in evening

[terracotta]

So...because I was starting a new diet/training today I guess I thought that meant I could binge and not go the gym last night...so that's what I did. :(
I had breadsticks, candy bars, ice cream, chicken tenders, apple pie, and garlic bread. I should feel worse about it than I do, but I am justifying it by saying that I did 60 minutes of cardio earlier in the week, had a very hard leg workout (which I'm still sore from) and only ate 1084 calories the day before. Whatever....too late now.


So, today:

~1500 total calories
50/30/20 split P/C/F
Bi/Tri/Shoulders at gym
45 minutes elliptical
Starchy carbs at first 4 meals and veggies only in evening

Yes. You can't change what has happened. Now right back to eating healthy! I think eating 1084 cals would cause a binge anyways.. it should be much easier to maintain 1500-1600 cals. Your recovery will also be faster.

[wannaturnheads]

Yes. You can't change what has happened. Now right back to eating healthy! I think eating 1084 cals would cause a binge anyways.. it should be much easier to maintain 1500-1600 cals. Your recovery will also be faster.

Thanks. This better work cause I'm really getting burnt out on things from all the self-doubt. I knew I should've stuck with my initial plan and not given up natural foods with smart exercise. Everyone's looking for a quick fix and I became consumed with that too thinking that decreased cals/carb cycling was the sure-fire way to my 10% bf. GRRRRR!!! Over it. ;)
Thanks again.

[wannaturnheads]

Yesterday's Workout
Bi/Tri/Shoulders


My shoulders are very developed so I train them only for maintenance.

VBar Pressdowns 3x10 max 80
Overhead cable extensions 3x10 max 80
Straight bar pressdowns 3x10 max 80

Drag curls 3x10 max 40
Incline curls 3x10 max 25
Cable curls 3x10 max 60
Machine curls 3x10 max 65

Military press 3x10 max 35
Uprows 3x10 max 40

25 minutes fairly high intensity elliptical

Today's Diet:
1596 total calories
45/35/20 P/C/F

[wannaturnheads]

Basically took the whole weekend off, but diet was totally on track...thank God.

Today's workout will be
Back/Tri/Shoulders
45 minutes pwo cardio on elliptical

Diet:
1510
P:C:F
47:41:12

Feeling pretty good about things overall. Had tons of tests run yesterday at the dr. and hope to report tomorrow that results were all great??? We'll see...

[wannaturnheads]

Results weren't in from tests yesterday so we'll see today??

Yesterday's Back/Tri Workout:

Close Grip Pull Downs 3x10 max: 100
Seated rows 3x10 max: 100
Smith Machine Bent Over Rows 3x10 max: 75
High Pulls 3x10 max: 80

Vbar pressdowns 3x10 max: 85
machine pressdowns 3x10 max: 90

Cardio 30 minutes elliptical

Diet Today:
1510 Calories
P:C:F
45:37:18

[Briar]

keep the chin up sweetness, we will get you to where you want to be!!!
Just keep focused on what you want and how you are going to achieve it!!

[wannaturnheads]

I'm such an impatient person. Argh!! :(
Anyway....

Yesterday's workout: chest/bi

30 minutes elliptical
DB Bench 3x10 max: 40
Decline bench 3x10 max: 80
Pec Deck 3x10 max: 120

Incline curls 3x10 max: 25
Drag curls 3x10 max: 40
Cable curls 3x10 max: 70

Today's Diet:
1539 Total Cals
45P/40C/15F

Didn't wake for morning cardio AGAIN! Can't wait until EC arrives for ECA stack-hoping this will resolve this issue??!!

Will be doing legs tonight, but not doing the normal routine. I'm going to try to focus on hams/calves and do isolation (extensions) and only 5 sets of squats just to shock my legs next week. I will also try HIIT tomorrow am on elliptical. We'll see.....as I said...tired, waiting on that ECA. ;)

[MsJewels]

Hit the sack earlier, and get up at the time you want to work out, even if it's just to sit at the kitchen table looking out the window if you're too tired. You need to get your body to adjust to the schedule, and believe me, it will become EASY to get up early. :) Although my husband will say it'll never be easy for him to get used to me hopping out of bed at the ungodly hour of 4:30 a.m.! hee hee! Poor guy. But I do find that if I'm getting up, dressing and hitting cardio straight away, it's like my body is instantly awake at that time, ready to workout. :) It's awesome. You'll get there - Don't be too hard on yourself. I'm going to repeat, though, that you HAVE to get enough sleep, so force yourself to bed earlier!

[wannaturnheads]

Thanks. I've really been trying, but at night, for some reason, right around 11pm I'm just so awake and full of energy. I force myself to go to bed and then just lay there, fully awake....When the alarm goes off at 5:45am I'm dead and want nothing more than to hit the 'snooze' and sleep for an additional 1+ hours. I hate it. I used to have no problems waking at 5am for a workout. With cardio, it's just so much harder for me to anyway.

[wannaturnheads]

Still really getting confused and hoping that I figure things out with diet/training. Only issues now are if I should be doing high reps and low weight to not add anymore mass to my legs or if diet will take care of this. Also struggling with not wanting to do a carb cycle to achieve lower body fat eventually. I really want to stick to steady carbs and achieve 11-12% and then drop out carbs at that point. Just wondering if the 11-12% range is feasible with a daily intake of around 130-150 grams carbs.
Any advice is greatly appreciated. I've posted in other areas of the forum, but getting varying advice.

Yesterday's workout: hams/calves/ shoulders

Seated curls 3x10 max: 85
Lying curls: 3x10 max: 70
SLDL: 3x10 max: 80
Horizontal press (for hams): 3x10 max: 160

Seated calves: 3x10 max: 60
Standing calves: 3x10 max: 150
Horizontal calves: 3x10 max: 150

Shrugs: 3x10 max: 125
Front raises: 3x10 max: 15

Today's Diet:
1553 Total Cals
46P/32C/22F

No am cardio again today. Hoping the ECA stack will come in today and will start tomorrow!! ;)
Also, will try to do cardio tonight, but might have a date? I know, I know...where's the dedication?

[emunah]

Just as a note to your training:

Are you really working 7 days a week? I would recommend one full day of rest. You don't want to overstress your body: you'll be less able to lose fat and gain muscle if your body doesn't have adequate rest time.

[wannaturnheads]

No, I do not train 7 days a week. I have at least 1 entire day off. I usually lift 3-4 days, cardio 3-4 days and at least the 1 rest day. My schedule just fluctuates. Thanks for the concern.

[terracotta]

One of your cardio sessions is low intensity right? you should have 2 near rest days/week.

[wannaturnheads]

One of your cardio sessions is low intensity right? you should have 2 near rest days/week.
Yeah. It's been working like this most of the time....

Monday: weights, low intensity cardio pwo
Tuesday: weights, no cardio
Wednesday: weights, no cardio
Thursday: weights, cardio pwo OR just cardio
Friday: just cardio
Saturday: just cardio or OFF
Sunday: just cardio or OFF

[wannaturnheads]

Diet was on track all weekend. Thinking of meeting with a new personal trainer to establish a diet and make sure I'm on track...we'll see...I'll make calls today.

Did have a cheat 'meal' yesterday...ice cream with hot fudge and butterscotch pudding.

Diet today:
1491 calories
46P/38C/16F

Did cardio Saturday morning
HIIT on bike 20 minutes
10 minutes SS on elliptical

No am cardio....did start the ECA stack though, feels great so far.
Today's workout will be bi/tri with 30 minutes SS elliptical cardio afterwards

[wannaturnheads]

So, after the weeks of bitching, binging, and bloating.....I'm giving in. :(

I realized after talking with several trainers that I need to return to my old methods (if I want to achieve the results I had and want again). SO, this will include carb cycling, MRPs and bars, and eating meat again. I'm not too thrilled about some of the things, but I sure do love Trioplex bars so that's a plus.

So, I will be doing a carb cycle of low, low, medium, high, medium, repeat....
Foods included will be whey, eggs, string cheese, chicken, tuna, round steak, veggies, Trioplex bars, MRPs, oats, rice, potatoes, and PEANUT BUTTER....mmmmm...thank God for that. ;)

Workouts will continue to be heavy 4x week (probably a bi/tri, legs, back/shoulders, chest/hams/calves split) and cardio 3-4 x week (3 SS and 1 HIIT) with one full rest day at least. No cheats....Trioplex bars will be my treat. Alcohol will be consumed at a wedding in a few weeks but calories will be manipulated to incorporate for that.

So, although I'm sad to allow myself to eat meat again and carb cycle, it's definitely going to be better than being depressed looking at myself in the mirror everyday. It was really overtaking my life and that's just too sad.

[wannaturnheads]

I'm also going to try to post some pictures this week and would appreciate any comments anyone has to offer. Thanks.

[wannaturnheads]

So, I spent yesterday setting things up for the new diet (yes, yet again) and prepping the food for the week.

Today's Diet:
1530 Total Cals
60%P/14%C/26%F

Workout will be Chest and cardio tonight--30 minutes at least on elliptical SS.

Still continuing with ECA stack and LOVE it. I'm one of those hyped up people who sort of enjoy the little jitters you get from stimulants. I woke up for cardio, but didn't do it. I used the time to clean my apt. frantically for visitors that I'm having tonight (last minute notice). So.....will add in more cardio through the week.