"Theia yielded to Hyperion's love and gave birth
to great Helios and bright Selene and Eos,
who brings light to all the mortals of this earth
and to the immortal gods who rule the wide sky."
(Hesiod, Theogony, 371-74)
I've been an athlete all my life. I started with swimming until i the age of 14, then i got in love with basketball actually i was a national basketball player at the age of 17-18. I lift weights (heavy 5-8 reps) for about 2.5 years I used to eat junk food chocolates unhealthy foods i started eating properly and taking supplement (whey protein i also tried creatine for 4 weeks) for the last 3 months. I lift everyday exept from weekends sometimes i lift on saturday too, I'm not doing so much cardio anymore i use basketball trainning and games as cardio exersice, sometimes i swim for about 20-30 minutes after my weight trainning it helps me relaxing, something like stretching.
I eat between 1300-1600cals (Emma dont scream) i have to work on this. I always eat more than 130-140gr of protein most of the times my protein intake is about 150-160gr. I dont eat more than 120-130gr of carbs,about 40gr of glucose immediately after my workout mixed with 30gr of whey protein. I think cottage cheese tuna and salmon are the best source of protein.
I'm 22 years old 5'7 tall, almost 119lbs
Breakfast - vitamins,calcium,cod liver oil, 3eggs white, 75gr of tuna , 200ml skimmed milk and 20-30gr of otameal or all-bran the one with the fiber
Meal2- tuna and veggies sometimes rice or boiled potato cottage cheese and yogurt
Meal3-postworkout meal 30gr whey protein mixed with 40gr of glucose
Meal4- 100-120gr of lean meat like chicken breast sometimes i eat liver or kidneys i love them! veggies, cottage cheese
Meal5 - salmon and green peas, also wallnuts, hazelnuts or peanutbutter something with good fat
Meal6- eggs, chicken breast cottage cheese veggies and yogurt
I dont eat fruits anymore and my fat intake is about 30-40gr. I eat a lot of veggies maybe because i dont like rice,pasta and potatos
Loo ask me anything you want i read your journal and you try very hard, i would love to help you (if i can).
I also want to say that MsFit is my inspiration she has exactly the sort of body I want!!! Anyway If i am below 15%bf its not very healthy am i right Emma???
I eat between 1300-1600cals (Emma dont scream) i have to work on this. I always eat more than 130-140gr of protein most of the times my protein intake is about 150-160gr. I dont eat more than 120-130gr of carbs,about 40gr of glucose immediately after my workout mixed with 30gr of whey protein. I think cottage cheese tuna and salmon are the best source of protein.
I'm 22 years old 5'7 tall, almost 119lbs
**bites lip**
Can't.... restrain.... Must...... comment....
EATTTTT!!
You have to work on those calories girl - you should be eating 2000 cals a day! Just think of all that muscle you can build!
If you want to add lean mass (if I remember you are trying to do this anyway right? You are aiming for 125 to 130 aren't you??) it means you are definately going to have to eat more as you are never going to add mass at 1300 cals a day.
Maybe start by adding one or two days of higher calories a week if you can not manage to increase your calories every day. For these days have 1800 to 2000 calories with more starchy carbs from oatmeal, yams etc etc.
It will help - you might surprise yourself!
Your training sounds really good. I like that you don't do much cardio (what a change from the girls around here - most of us are cardio addicts). This will definately be helping you to maintain and build your muscle mass. Keep at it!
Breakfast - vitamins,calcium,cod liver oil, 3eggs white, 75gr of tuna , 200ml skimmed milk and 20-30gr of otameal or all-bran the one with the fiber
Meal2- tuna and veggies sometimes rice or boiled potato cottage cheese and yogurt
Meal3-postworkout meal 30gr whey protein mixed with 40gr of glucose
Meal4- 100-120gr of lean meat like chicken breast sometimes i eat liver or kidneys i love them! veggies, cottage cheese
Meal5 - salmon and green peas, also wallnuts, hazelnuts or peanutbutter something with good fat
Meal6- eggs, chicken breast cottage cheese veggies and yogurt
I dont eat fruits anymore and my fat intake is about 30-40gr. I eat a lot of veggies maybe because i dont like rice,pasta and potatos
This is good!! (ps: eat more... )
I also want to say that MsFit is my inspiration she has exactly the sort of body I want!!!
I know - She looks AMAZING doesn't she!! **green with envy**
But you know how she achieved that look don't you - lots of hard work and FOOD!! (hee hee... just had to get one more comment about eating in... I'm done now).
Anyway If i am below 15%bf its not very healthy am i right Emma???
Well, it depends on the individual. Some people are not healthy at levels of 14%, while others can maintain on 12% and still be fine. It all comes down to where your bodies 'comfort' level is and whether or not you are still mentruating happily (or - unhappily.. Lets face it, they are a pain! :P).
Things that effect it:
If you are eating a good diet (adequate calories, good healthy fats, good nutritious foods) then you can generally get away with a lower body fat %. Most studies suggest that if athletes eat a good calorie level (they suggest minimum of about 34kcals/Metabolisable energy/kg /day) then they can maintain their body fat % at lower level without disruption to their menstral cycles than athletes that drop their calories to extremes. But you have to make sure that you are getting a good % of calories from healthy fats/cholesterol as these are the things that help to form the hormones.
Also - if you drop your carbs too much - you affect your leptin levels - which can also impact on your cycles and cause you to stop as well.
But it is not just about nutrition. If you stress your body too much (by excessive exercise) then you can also negatively impact your cycles... So, you could cause your body to become un-functional at higher bf% if you are overtraining.
Gentically some people just have to have higher bf% to be healthy. Also, some people have weaker 'hypothalamic-pituatory' connections, meaning they are more sensitive to things that may influence their cycles like diet, stress, exercise, the pill etc.
So - I'd say you are at 14% at the moment. If you are not menstruating then you might want to either try to increase your cals and see if that helps, or increase your BF% by 1 or 2% and that is usually enough to kick you back in.
You look great! Love the chest! It's cool to see someone so lean... it must be rewarding to see all the hard work you've done (I'm still trying to uncover mine). Personally, I think your diet looks great. You're not cardio crazy and you burn the food you eat. I hope you post more often and offer advice where you can!
Thank you all!
Emma you know a lot of things!!! I have to eat more i know. They told me to take primrose oil it helps for our period, i had problems this month.One time every 3-4 weeks i pig out, i eat a lot but not junk food. The last time i aet a whole chicken (2.5kgs) and a lot of wallnuts,almonds peanutbutter, 2 snickers (i love this chocolate!) and 3 mars drinks i stop eating when i feel sick. Its true i hate cardio!!!! I'm reading your journals girls and i am shivering !! I prefer to lift than running. Sometimes after my workout i'm doing something like HIT. I run as fast as i can for 30-40sec and then i walk for 5mins i repeat this for 10 times maybe less it depends if i feel bored i do it only 3-4 times. Loo you are doing great you can achieve your goals just be patient, you are an inspiration for me and for all of us you were sick and now look at you!!
WOW- yep you are exactly what I want to look like too!! You just look fantastic and i cant believe you do no cardio- maybe there is something in this!! 25% BF my ****!!! One thing I do notice in your diet is the fact that you really concentrate on getting your intake of EFA,s. This is something I must start doing- probably is something that will make a huge difference.At the moment the only source of fats i would get would be naturally occuring in white meat and fish and I have 2tbspn of almonds at night. Any suggestions, I see you take cod liver tablets.
i hate it when people do that to thier faces it makes no since to me its not like somebody is going to hunt you down and do something to you just because they saw your face what do these people do when they go to the gym people are going to see them that just annoys me
hulkman,
There's a lot of reasons people do that. A lot of guys here had their pictures taken from here and posted on gay websites by guys pretending to be "young bodybuilders".
Most people don't want that type of thing happening to their pictures.
Hulkman i'm not here to saw my face, there are a lot of perverts on the net. I just wanted some comments on my body from people who know bodybuilding. If you have a different opinion its easy when you post some pics of you dont erase your face
while your at the start of the dumbell rack I am at the end looking for more weight. if you look like pee wee herman do not tell me you have a great workout becuse i will tell you ,your a waste of skin. if your afraid of heavyweight do PILATES.
You have abs that any professional bodybuilder would kill for! Fantastic.
Like Emma, as I read on, I was biting my lip...couldn't restrain myself...etc..etc... You have so much potential! At 125-130, they'd have to lock you in your home to protect your from the paparazzi ( or however that's spelled) EAT!!!
Thanks egoatthedoor for your comments i will EATTTTT
Jamanda my diet sucks i eat a lot of veggies but not enough complex carbs i tried to decrease my body fat and it worked. I did some cardio at the beggining but then i was losing weight just by dieting. I didnt have my period this month and i dont feel very well, i'm increasing my fat intake and my complex carbs i want to gain 2-3 kilos to be healthy and i will follow emma's calculations listen to this girl she knows very well what is going on.
I know exactly what I do- eat alot of veges and skimp on the stuff that really gives you some energy- dosent work as I am now realising. I could manage this quite wellwhen I wasnt weight training or doing excessive cardio- but the weights have really made my body scream out for more food- amazing really. F*** I really wished I had never restricted my calories for so long- now its coming back to haunt me- at hte time I was the biggest hero.
Amanda i was working out for 2.5 years my workouts were very long i remember spending 4-5 hours in the gym and i was eating a lot of food i didnt restrict my self, thats why i lost a lot of bofyfat just by dieting. I have found that i can gain and lose weight easy. You were restricting your calories for a long period and you slowed down your metabolism dont worry if you gain weight eat right and be healthy your body will correspond and start working properly again just be patient
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