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View Full Version : *~ Ashleys Fatloss To Abs Journal ~*



h@rdc0re
06-10-2007, 07:12 PM
Hey everyone!! Okay, my other journal has kinda died down. I have kinda been going through a lot in my life and I kinda fell off the band wagon, sadly. But I am back and I know that I havent always listened to the advice that I was given on here, But now I am willing to take all you ladies advice and do with it what I can.

My stats are 5"6 and 120 lbs ... approx 15 % bodyfat

So If I can just have as many people post and critique my diet, And help me stay on track ... I would really appreciate it.

Heres some current photos,

My diet is this

Meal one: 1 cup organic cereal + 1 cup skimmed milk
Meal two: Protein Shake
Meal three: Protein Bar < pre workout
Meal four: Protein Shake < post workout
Meal five: 1 chicken breast + broc****

About 1,300 calories total

* I dont go over the 1,500 mark.

I have been bulking and I have gained a crapload of muscle and fat, Just need some opinions from some women who know what they are talking about

I am also adding in morning cardio, whats the best form of cardio ???

ShortMonster
06-10-2007, 07:17 PM
Why did you other journal die down? Why not just add to that one. Dont get my wrong I like these photos,especially 1 and 2 but IMHO they seem more look at me then progess pictures. Also you need to eat a little bit more then a protein bar for one meal. ATLEAST add an apple and a cup of grape juice with the protein shake. Carbs dont make you fat, excess carbs and calories do.

h@rdc0re
06-10-2007, 07:37 PM
Thanks shortmonster. Those are actually the only photos that I have, I have more in my gallery that are not much better. I have a digital camera but I cant seem to get the lighting adjusted properly, otherwise I would post photos that were more revelent to bodybuilding.

Is 1,300 calories too low?

Can I still build muscle on this? Should I post my workout?

h@rdc0re
06-10-2007, 09:43 PM
Any other thoughts?

What would be the best cardio to do ???? Should I do it in the morning and for how long.

Cause I am planning to go brisk walking in the morning for 30-45 min

cawiau
06-10-2007, 09:49 PM
I can suggest doing HIIT in the morning as a good cardio session or you can try doing some fasted for 30-45 minutes.

By the way, good luck reaching your goals.

h@rdc0re
06-10-2007, 09:53 PM
I can suggest doing HIIT in the morning as a good cardio session or you can try doing some fasted for 30-45 minutes.

By the way, good luck reaching your goals.

Thank You. What is fasted???

cawiau
06-10-2007, 09:59 PM
Thank You. What is fasted???

empty stomach.

h@rdc0re
06-10-2007, 10:11 PM
Okay so I could get up and do 30 min walking without eating and eat when i come back or eat and do hiit?

ThaDagger
06-10-2007, 10:12 PM
Okay so I could get up and do 30 min walking without eating and eat when i come back or eat and do hiit?

If you do cardio on a empty stomach you have nothing to burn but fat. (I think)

h@rdc0re
06-10-2007, 10:22 PM
Okay thanks, Thats what I will do ... How long should I go for?

ShortMonster
06-11-2007, 10:35 AM
If you do cardio on a empty stomach you have nothing to burn but fat. (I think)

Honestly I think a lot of people are wrong on that..If your on an empty stomach without cardio you are in catabolim, loosing muscle and fat, add cardio into the mix both are being burned at a higher rate, including glycogen. I could be completely wrong but I swore I heard that was a lie.

yioti
06-11-2007, 10:42 AM
+1 i never do fasted cardio or cardio by itself for that matter. IMHO do cardio post wo for 15-20 mins. it should not be your most important strategy towards fat loss. keep the diet in check and hit the weights hard. also 1300 cals is 2 low. IMO, try keeping it around 1500-1600. good luck with your goals

h@rdc0re
06-11-2007, 11:44 AM
Thanks guys :) Today has been good so far ... I replaced the protein shake in the morning with a huge salad with shrimp ... so I will be getting more real food in :)

ShortMonster
06-11-2007, 03:58 PM
+1 i never do fasted cardio or cardio by itself for that matter. IMHO do cardio post wo for 15-20 mins. it should not be your most important strategy towards fat loss. keep the diet in check and hit the weights hard. also 1300 cals is 2 low. IMO, try keeping it around 1500-1600. good luck with your goals

Thats exactly what ive been trying to get out but it just didnt come for some reason lol Repped for that man.

Crazymix
06-11-2007, 04:03 PM
Okay so I could get up and do 30 min walking without eating and eat when i come back or eat and do hiit?


Hell no don't ever work out on an empty stomach



You want abs... Then work hard for them: P

heathershubby
06-11-2007, 04:20 PM
nice progress

You look very muscular for 5' 6" at 120lbs so I would say you need at least 1500 to 1600 cals. You could just up your protien to get that if you have a carb phobia. Also as far as the walking 30 mins on an empty stomach I don't think it will increase either fat burn or catabolism. When you wake up your metabolism is at its slowest so it will take the first 10 mins to just get it to normal. If you were running for an hour or doing Hiit it would become a problem but walking for 30 mins it should not matter either way. That being said I think you have more to lose but doing it fasted. Eat Breakfast then go for your walk you will feel better and be more awake I walk every morning and it is the best part of my day.
At 1300 cals you are going to be catabolising some muscle no matter what but you are in good shape at 15% body fat you are now in a possition where you will have to give up a little muscle to get leaner. Good luck and keep up the great work.

repped

h@rdc0re
06-11-2007, 04:53 PM
Hey there guys!!



Crazymix - Thanks :) I have been doing lotsa ab workouts, including ball twists, regular crunches and weighted situps. I do abs 3 times a week, and try to vary my exercises. Ohhh I cant wait to get some new pics up to show my progress!! I am coming along, thats for sure!! So thanks and reps!

heathershubby - Thank you!! I think ur advice is very true cause getting up in the morning I find I have such little energy, the food gives me that extra boost, you know??? I am keeping my calories under 1500 right now, like you said ... thats where I should stay between 1500-1600 cals. =) thanks and reps.

ShortMonster - Thanks and reps!!

natescope
06-11-2007, 05:17 PM
Honestly I think a lot of people are wrong on that..If your on an empty stomach without cardio you are in catabolim, loosing muscle and fat, add cardio into the mix both are being burned at a higher rate, including glycogen. I could be completely wrong but I swore I heard that was a lie.

except that moderate cardio doesn't burn muscle, and if you always lost muscle on an empty stomach, how the hell does the body build muscle during sleep. as long as your body needs that muscle (stimulated by weightlifting) it won't get rid it until you have no fat stores.

h@rdc0re
06-11-2007, 06:35 PM
except that moderate cardio doesn't burn muscle, and if you always lost muscle on an empty stomach, how the hell does the body build muscle during sleep. as long as your body needs that muscle (stimulated by weightlifting) it won't get rid it until you have no fat stores.

Thanks, I repped you too :)

Is it okay to have a whole wheat sandwich on a cut pre workout, with meat and low fat cheese?

yioti
06-11-2007, 06:47 PM
except that moderate cardio doesn't burn muscle, and if you always lost muscle on an empty stomach, how the hell does the body build muscle during sleep. as long as your body needs that muscle (stimulated by weightlifting) it won't get rid it until you have no fat stores.

your body grows overnight and it builds muscle in the process, which is why its good to have a slower digesting protein and some fat to prevent catabolism through the night. Also your body would MUCH rather use your muscle as energy then fat, so if you are working out with no food in you its most likely going to eat away at your muscles along with burning fat at the same time. this is a very debated topic on these boards, but until someone realizes that you really don't do cardio to "Burn" fat then your off to a good start IMHO. cardio allows you to burn calories which allows you to eat more which speeds up the metabolism even more.

h@rdc0re
06-11-2007, 11:14 PM
your body grows overnight and it builds muscle in the process, which is why its good to have a slower digesting protein and some fat to prevent catabolism through the night. Also your body would MUCH rather use your muscle as energy then fat, so if you are working out with no food in you its most likely going to eat away at your muscles along with burning fat at the same time. this is a very debated topic on these boards, but until someone realizes that you really don't do cardio to "Burn" fat then your off to a good start IMHO. cardio allows you to burn calories which allows you to eat more which speeds up the metabolism even more.

Thank You :) So I should eat then :)

yioti
06-12-2007, 12:41 AM
yes, np and good luck

ShortMonster
06-12-2007, 08:16 AM
your body grows overnight and it builds muscle in the process, which is why its good to have a slower digesting protein and some fat to prevent catabolism through the night. Also your body would MUCH rather use your muscle as energy then fat, so if you are working out with no food in you its most likely going to eat away at your muscles along with burning fat at the same time. this is a very debated topic on these boards, but until someone realizes that you really don't do cardio to "Burn" fat then your off to a good start IMHO. cardio allows you to burn calories which allows you to eat more which speeds up the metabolism even more.

You sure as hell know you **** man. Wish I could rep you again man, that was nicely put.

Crazymix
06-12-2007, 09:52 AM
Well keep the hard work up and update us with the progress pic :D

h@rdc0re
06-12-2007, 10:46 AM
hehe okay thanks guys!

Last night I ended up going out for dinner and slightly going over 1,500 calories. Maybe 1,700. That wont hinder my progress will it? I had a chicken salad with basalmic vinegar and snails in cheese and oil, Forget what they call that lol :p

resixpromo
06-12-2007, 11:16 AM
You seem to be on the right track. Dont worry about going over a few calories once and a while. This will keep your metabolism guessing and wont slow down.

ShortMonster
06-12-2007, 11:38 AM
yes, np and good luck

Thanks for the reps dude.

cawiau
06-12-2007, 11:45 AM
Just passing by again.
So what have you decided to do so far?
Keep us posted.

yioti
06-12-2007, 05:29 PM
Thanks for the reps dude.np dude thank you as well

h@rdc0re
06-12-2007, 06:28 PM
I am eating 1,500-1,600 calories a day :) So far so good. I did 60 min weights and 1 hour, light cardio today :)

Is that good?

cawiau
06-12-2007, 08:56 PM
I am eating 1,500-1,600 calories a day :) So far so good. I did 60 min weights and 1 hour, light cardio today :)

Is that good?

What was your workout?
I was never a fan of 1 hour cardio session, I rather 30 to 45 minutes, but it all look good.
Diet is okay!

yioti
06-12-2007, 11:06 PM
cardio was way too long. i like to keep cardio to a minimum and thats because once you hit a plautau, then you eiter up the excercise OR lower your cals OR both. When your already doing cardio for 60+ minutes where are you gonna go from there? Also when your doing more then 30 mins cardio you begin to eat away at your muscles, and you enter a catabolic state. Try and stick to 15-20 mins cardio POST wo. also make sure that you push yourself, try and do some moderate cardio. Nothing hardcore because it will interfere with your recovery time but nothin like your sitting on the bike painting your nails. try interval cardio or use the "hills" option on the stationary bike etc. so for 15-20 minutes push yourself on the cardio and then enjoy the rest of the day. also your eating right around where you should be. so good job and keep at it.