Fi's Mission back to Profile Pic (p66)

I’m struggling to lose weight (body fat) and don’t want to compromise gains made earlier this year.
This past week I had tried to go lower carbs and higher fats, as I wasn’t losing on what I thought was a fairly even split. So I removed some carbs and added some tsp’s of EVOO.
I had most dinners carb free (starchy).
I don’t wanna go too low on cals whilst training hard, I know I need a calorie deficit but I don’t wanna stall body into not burning fat... which I think I may be?.........
 
So I worked out that:
 
1750cals per day – calculate on low side as I don’t count fibrous veg.                                       
1g protein = 4cals                168lb = 168g         168gx4=672
1g fat = 9cals                       431/9=48g           
1g starchy carbs = 4cals      647/4=162            
                                           60/40 split on fat/carbs(starchy)
 
Below is an example of a weights day foodage and a cardio day foodage. The same really, just minus the post WO shake on the cardio day.
Have I worked out macros right?
It looks like I’m eating fine yet I’m low as per figures I’ve just worked out above?
Looks like I need to add both more carbs (starchy) thru day and also more fats.
The above figures are on a 60/40 split for fats/carbs but could go 70/30. That might make current carb intake about right but I’d need to add a lot more fat to make up cals?
 
Monday(Legs)                                                          
Meal             Protein     Carbs       Fat           Kals        
1 (preWO)     15.5          11.5          1.5            118.5        Shake(20g whey with water)+small square
                                                                                    CousCous Cake
2 (postWO)   15.5          11.5          1.5            118.5        Post WO shake(20g whey with water+10g
                                                                                    Dextrose)
3 (breakki)    23.5          31.5          9.5            297.5        46g oats+tsp EVOO+shake(20g whey)
4 (Snack)      21.3          12.75        8.75          204.5        150gCC+tsp EVOO+2scan
5 (lunch)       26.5          23             6.5            250           100g tuna+100g rice+tsp EVOO+salad
6 (snack)      21.3          12.75        8.75          204.5        150gCC+tsp EVOO+2scan
7 (snack)      15.5          1.5            1.5            78.5          shake(20g whey)
8 (dinner)      43             23             7              339.5        150g(cooked weight)Ckn+100g
                                                                                    rice+veg(steam)
Totals           182.1        127.5        45             1611.5     
 
Thursday(Cardio)                                                       
Meal               Protein     Carbs       Fat           Kals        
1 (preWO)     15.5          11.5          1.5            118.5        Shake(20g whey with water)+small square
                                                                                    CousCous Cake
3 (breakki)      23.5          31.5          9.5            297.5        46g oats+tsp Udo's+shake(20gWhey)
4 (Snack)        21.3          12.75        3.75          164.5        150gCC+2scan
5 (lunch)         26.5          23             6.5            250           100g tuna+100g rice+tsp Udo's+salad
6 (snack)        16.1          26.25        11.75        270           Hoummus+veg
7 (snack)        15.5          1.5            1.5            78.5          shake(20g Whey)
8 (dinner)        63.75        10                             362.5        250g Turkey (raw weight) StirFry
 
Totals             182.15      116.5        34.5          1541.5     
 
Also there was a thread on carb cycling?
That mentioned a starting point of 2g of carb p/lb body wieght for maintenance?
But my calcs above only just make 1g/lb?

Right - I'm not going to beat about the bush now Fi....you know me...to the point but I never mean it nasty so don't take offence. I have that it has become apparent to me over the last few weeks of reading your journal that you are not in enough of a calorie deficit. If you were then you would be losing BF. You keep saying you don't want to sacrifice your gains from your 'bulk'....please ditch this word as it is over used and greatly misused and it's mostly used to diguise/as an excuse for putting on too much bodyfat. Now unless you were on a strict/clean/calculated excess diet with a training program carried out with the intensity and intention of gaining lean muscle mass....then you were not 'bulking'.

You said you found some pics at your 'worst' so you have obviously made some changes....and some really good changes BUT what you were doing is obviously not working now so something has to change. You keep on changing you macros and keeping the same calories in but are not losing....seems to tell me it's time to drop them down a bit lower OR increase the cardio. I really don't think you are that low that your body is shutting down, you are not at that point.

Fi you know I don't mean any of this in a bad way so please take my comments in the way they are intended and that is to help you acheive your goal. The closer you get to your goal the harder it becomes and you need to make the changes that are needed if you want to get to where you want to be.

xxx

One way of calculating carb cycle -
Medium Day
1g per lb of protein & carbs
0.5g per lb of fat.

High Day
Protein stays the same
Carbs - increase by 50% (of medium day)
Fats - decrease by 50% (of medium day)

Low Day
Protein stays the same
Carbs - decrease by 50% (of mean day)
Fats - increase by 50% (of meadium day)

Keep only 1 high day and alternate medium and low days.

Thanks Tan, no not taken the wrong way at all.
Just thinking maybe I'm not cut out for this.
But, though I say it myself, I know I will/ would look amazing if I could just get weight/ body fat off!
Bulk - Ditched!
 
Yep, can't dissagree, must be diet or cardio.
Gonna go with diet as I can't do more cardio at mo, Mark'll get really pissed and I'm feeling emotionally fragile, close to overtraining as is.
Do I not need a rest day? lol!
The am cardio I do Tues and Thurs is 1.5mile run at a gentle pace, I'm no Paula Radcliff! Bout 25mins then just this week started to add 10 on rower and 10 on x-trainer. Can't do longer on x-trainer as makes my feet numb.
Will try to add Sat and Sun rather than one or other and do 20stairmaster with the 10 row and 10 xtrainer, then I've covered all bases.
 
A new sample day will be:
Meal            Protein     Carbs       Fat           Kals        
1 (preWO)    0              10             0              40             CousCous Cake (homemade)
2 (postWO)                                                                 
3 (breakki)   23.5          31.5          10             308           46g oats+1tsp EVOO+shake
4 (Snack)     21.3          17.75        10.25        242           150gCC+tsp EVOO+2oat cakes
5 (lunch)      38.5          23             17             380           150g tuna+100g rice+2tsp EVOO+salad
6 (snack)     27             11             11             252           100g tin salmon+2oat cakes
7 (snack)     17             7              8              159.5        shake+1oat cakes
8 (dinner)     40             0              16             430           150g Ckn+2tspEVOO+veg(steam)
Totals          167.3        100.25      72.25        1811.5   
 
Weekend calories don't seem to go too high, I just have fewer meals as I'm later up.
 
3 (breakki)   30.4          15             13.1          302           omelette(3 white+1 whole)
4 (Snack)     55.6          35.6          23.2          584.5        Tai soup+150g chkn+100g rice
5 (lunch)      15.5          32             1.5            270           Shake+3xcouscous cake
6 (snack)                                                                    
7 (dinner)     37.9          16             32             507           Chilli Homemade)+tspEVOO+30g cheese+veg+
                                                                                   Mini magnum
Totals          139.4        98.6          70             1664        
 
Even with a minimagnum cheat the calories are ok?
 
 

Will post this in here rather than the post in diet section so you have it to hand. Have you thought about changing your split to a 4 day one? It will make each individual workout shorter and leave you more time for cardio.
 
I appreciate what you're saying about enjoying the spinning but if it's having a detrimental effect on your progress then you have to make a decision! If you must why not just do one class per week but unless you make changes you're not going to know if you will benefit. There's an interesting thread on running on the BNBF forum, read that, it may just put you off

Could I ask where you are getting the nutrient breakdown from?

No, you're right, I could live with 1 spin.
Ta, I'll check that out
I I did just say to someone else this wwek that only a madman does the same thing over and again and exapects to get different results.
nutrient breakdown

plus the packets, which is why I try to work everything out on 1700 to allow for margin of error.

xx

I just wondered as the protein content for your omlette seemed high.

You can acclimatise to doing the same thing over and over again which is why changing the method can shock the system into action again. Paul, who is helping me has told me to change between my cardio methods and I have to admit it is making a difference.

Yeh, PT says to run as that shifts the weight but another says rower and x-trainer can work better for shifting abdominal fat for folk.
Running does work, but decided to to mix as you say.
Maybe need to keep an eye on that and make sure I keep mixing it up.
Esp as I plan to walk/ jog/ run Tues/ wed/ thurs pm's with hubby as he's traingin for GNR.
But that had worked well for me last year, me doing steady state walk for an hour on tread while he jog/ ran.

Are we on here 24/7 this w/e or what!??!
It's been greatf or me tho, thank you.
xx

I'm an ex competitive runner and have found running to be very good at kick-starting weight loss. It's quick, intense and does the job. However towards the end of a cut I find I don't have the energy to run for 45mins/1hour and switch to cycling/walking for longer.

Thanx gingernut.
 
 
AM:
10min stairmaster
10min Row
10min stairmaster
10min xtrainer
Started doing malika's butt busters, no weight just trying to string the whole set of 3 moves together 20 each all on 1 leg b4 swapping, hurt good!
Few crunches for core stability

PM:
1.5mile run, 25min approx
Few crunches for core stability
Will add 10 rower next week and then 10 xtrainer week after, or somethinglike that

Diet spot on
veggies just steaming for with salmon
xx

Different cardio will not burn fat from one area, particularly abdominal area!!! Period!

Back to the running issue. Basically for a competitive female it may not be a good idea. Yes, it can get the heart rate going, improve fitness levels and help you burn off fat BUT there is a belief that it can damage the connective tissue area thus making you still appear soft in areas such as quads and glutes. Not what we want on stage. Basically if it jiggles when you do it, then don't!!

Walking up a steep incline will get the heart rate going as effectively as running and will utilise the muscle groups better in the legs etc Try them both and feel where it's working more, then you will understand ....Malika is one who doesn't believe in running and look at her tush!

I do hear ya on the running thang, have read it quite a lot on hear.
But psycologically it's really good for me.
I promise to keep it to 1.5 mile max and do incline walking inbetween as I extend time.
And mornings I do stairmaster.
Malika is a freak of nature, lol!!
A VERY nice attrative, tight butt-ed diva-freak of nature!
 
Did back+chest this am, supersetted:
Chest Press: 15x3 – 20kg
Reverse Chest Press: 15x3 – 20kg
Bench Press: Failure+5 x3 - bar
DB Chest Fly: 15x3 – 6kg
Back Bar Row: Failure+5 x3 - bar
Reverse Fly: 15x3 – 6kg
Smith Press-Up: 15x3
Smith Pull-Up: 15x3
Cable Flye: 15, 20, 25 – 3.75kg
Cable Row: 15, 20, 25 – 10kg
PowerPlate Press Up: 30x3
PowerPlate Row: 30x3
 
Really enjoyed it.
Diet spot on chicken breast from Sun roast ready with veggies steaming.
No gym tonight as Chiro earlier, wanna let adjustments settle.
I'll do the double again tomorrow.
xx

My thoughts on the powerplate are the same as running ....it makes things wobble

Hey I'm not telling you NOT to run but just be aware. If you like it and it gets you moving more than anything else then great

What is a reverse chest press?????
 
Looks like you also have some shoulder exercises in there unless I'm not understanding your description.
ie. smith pull up (upright rows??), reverse fly (works rear delts)
 
Do you always do 15 reps? Ever considered upping the weight and doing less reps and perhaps pyramiding. 15 reps is pretty high and less likely to produce hypertrophy as you won't be using sufficient weight to stimulate this.

You might find this thread useful

http://www.muscletalk.co.uk/tm.aspx?high=&m=3449485&mpage=1#3454210

But the power plate's revolutionary!!?? lol!
Has helped with my iso-whatever contrations, thinking posing.
 
Reverse chest press = back row but stood squatted facing chest press machine.
 
Smith machine I set the bar low and do pressups down to/ on bar. Then go lie under and hang and do pullups, so chesty/ back.
 
Will do arm/ shoulder routine Lala showed at seminar Fri am.
 
Mmm, yeh. Was doing higher wieght/ lower rep earlier in year, but raised reps whilst concentrating on cut rather than build?
Will go back, end of July/ August.
 
Thanks for link, David had just PM'd me, will get hubby to sort later.
S'a pain having firefox and explorere opne, dodging between loadsa pages!
 
AM:
20min stairmaster
10min Row
10min xtrainer
Malika's butt busters
Few crunches for core stability

PM Plan:
1.5mile run, 25min approx
Few crunches for core stability

Diet spot on
Lunch at pub for a 21st on team, but I took my tupperware!
Steamed veggies tonight with a fish pie fish selection which I'm gonna roast.
 
xx

AM:
10 stairmaster
10 rower
20 xtrainer
Crunches for core stability
Malika's butt busters
Feltgood.
Diet spot on again
Stirfry veg and turkey at the ready
Just off for a lurvely massage, my ankles and feet feel quite congested with all cardio?!
xx

And I thought bulking was complicated, your regime sounds pretty full on and constant!

Yep, I have no life, lol!
Wasjing tupperware and prepping meals and in bed by 10 pm.............
.............wouldn't know whatelse to do with myself!
xx

Arms+Shoulders this am:
Side/front Raise: 20x3 - 4kg x 3
Shoulder Press: 20x1 – 20kg
TriCep:
Straight bar pushdown: 15x3 – 15kg
Cable KickBacks: 15x3 – 5kg
Assisted Dips: 15x3
BiCep Curls: Up the rack + down the rack:
Supinate+Supinate+Hammer+Cross x 20  - 4kg, 4kg, 6kg, 10kg


Diet spot on
Done ironing and cleaned oven.
xx 

Was lovely to see you yesterday! Hope you felt all revved up with good intentions and was honoured to have made it into your book, that gave me my own little boost and had an awsome workout this morning :-D