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.