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RE: FAO Nigepoos - Apr. 13 2008 21:44:17
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James
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is there any way you could do unfuelled morning cardio - say 4 times per week?
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RE: FAO Nigepoos - Apr. 13 2008 21:52:15
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ElfinTan
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We spend over 12 hours at the gym 3 days out of 5 and 10 hours on the other two days. I somehow am loath to do it if I am at the gym all day with the dreadmills and other cardio equipment. No room for anything at how plus having everything at the gym there isn't much point really. Does that make sense? The only thing I could do is wait until I get to the gym but that isn't until 9 at the earliest.
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RE: FAO Nigepoos - Apr. 18 2008 21:55:09
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ElfinTan
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Ok Guy's I've been meaning to post update for a few days but I'm a scat head and have just got round to it. Below is a sample of a days eating.
Todays Food
8am Fat Free From Frais, Udo's oil, scoop whey pro, 10 raspberries
9.15 Cardio
10.15 Tin Sardines, 80g (cooked weight) rice + salad
12.15 Whey Pro drink, apple 10 cashews
(walk the dog for an hour here)
2.30 100g chicken, 120g rice + salad
3.30 workout + 30 mins cardio
5pm(ish) Whey Pro + Pro bar (daily treat)
6.30 2 poached eggs, 1 slice wholemeal toast
9pm Fat Free From Frais, Scoop Whey + couple of raspberries.
All the weights I have are cooked weights.
6.30 meal should have been earlier but I came home earlier from the gym and waited til I got home to eat. Above is pretty much what Mon - Fri looks like but protein and carb sources will vary as will additional salad or veggies depending on which I have prepped for the days eating. Salad dressing I have at the gym is home made usuing a variety of oils ie, olive, macadamia, avacado and walnut with fresh herbs, water and balsamic. This is used sparingly.
 or  or 
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RE: FAO Nigepoos - Apr. 18 2008 22:16:39
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ElfinTan
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Hard to jusdge after 5 days hun as I didn't weight myself before BUT home scales this morning were 62kg and the gym ones were 65kg (in trainers, jeans and sweatshirt lol). So I'll check in next week and we'll see what's happening. Monitor and adjust accordingly 
Have to say though am beginning to see a split in me quads - in a certain light PMSL but it's something to keep an eye on to see if there is any change.
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RE: FAO Nigepoos - Apr. 19 2008 21:48:30
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James
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looks ok to me
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RE: FAO Nigepoos - May 11 2008 0:07:58
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ElfinTan
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Just a quick note to say things seem to be moving in the right direction. Am down from 64kg to 60.5kg. Will monitor the next few weeks as I've not been below 60kg for years. Things haven't been ultra strict so there is room to take things out and up the cardio should that need arise....which it will do eventually I'm sure!
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RE: FAO Nigepoos - May 12 2008 21:34:51
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James
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good stuff
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RE: FAO Nigepoos - May 13 2008 21:18:14
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ElfinTan
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James I've semi nicked the interval stuff you have given some of your ladies but have changed the 'high' bit to 45 secs and 'low' to 1min to give the dreadmill time to catch up or slow down. Just a quick question though ( I know it's the wrong section) Is there a particular reasoning for limiting to 2 sessions per week?
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RE: FAO Nigepoos - May 14 2008 21:34:09
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James
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quote:
ORIGINAL: ElfinTan
James I've semi nicked the interval stuff you have given some of your ladies but have changed the 'high' bit to 45 secs and 'low' to 1min to give the dreadmill time to catch up or slow down. Just a quick question though ( I know it's the wrong section) Is there a particular reasoning for limiting to 2 sessions per week?
Yes - try it and you'll know the reason!!! Recovery!
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RE: FAO Nigepoos - May 14 2008 23:41:23
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jw8725
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Hiya Elfin, I was doing something similar tonight, thought you might wanna have a peek here:
http://www.brianmac.co.uk/nutrit.htm
Its pretty straight forward. 
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RE: FAO Nigepoos - May 15 2008 20:51:56
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ElfinTan
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Cheers JW. Nice simple read! I did the calculator thingy for bw 60.5kg with 2hrs training - said I should be having nearly 3000 cals!!!!!!!!!!!!!!!!!!!!!!!!!!!! I don't even have that when I'm not trying to lose BF ffs LOL!!!! It's all the working out that does my head in...I see numbers and get palpitations. So far so good with what I'm on at the mo, saying that I've not shifted owt this week. No panic yet though, I'll just keep my eye on everything and see what happens next!
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RE: FAO Nigepoos - May 16 2008 16:04:31
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Nigeepoo
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Calculators & equations are only guesstimates. You can't beat "eat, monitor and adjust accordingly".
I read the article in jw's link. I got as far as "Glycogen is the main source of fuel used by the muscles to enable you to undertake both aerobic and anaerobic exercise." and gave up.
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RE: FAO Nigepoos - May 16 2008 22:56:56
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ElfinTan
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Non panic panic over. Down .5kg from last week. Nowt to dance about but nowt to cry about either. Nidge I'm still tweaking things but I think I'm doing ok without my calculator and James....not a scale in sight except when I'm baking our Sunday treat So thanks the pair of you for your input xxx
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New Journal Thingy
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Check out training vidz I've done of Paul George ex IFBB Pro
http://www.youtube.com/ElfinTan
www.paulgeorge.org
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