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Old 05-25-2013, 09:24 PM   #851
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Thanks to both of you. The girl who runs the
boot camp I go to gave me a 4 week weight routine
for my arms. I've just completed 2 weeks. If figure
after 4 weeks I can start over and increase the weight.
I don't have nearly enough strength in my arms let
alone the shape I'd like to have.

Thanks again. I'll report the progress
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Old 05-26-2013, 05:39 AM   #852
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Originally Posted by BeckyD@RodgersChevrolet View Post
Thanks to both of you. The girl who runs the
boot camp I go to gave me a 4 week weight routine
for my arms. I've just completed 2 weeks. If figure
after 4 weeks I can start over and increase the weight.
I don't have nearly enough strength in my arms let
alone the shape I'd like to have.

Thanks again. I'll report the progress
Your off to a good start, weight training is what will get you the results. Some new fangled trainers promote what they call "toning", don't listen to them, use heavy weight, not heavy for me, heavy for you, challenge your muscles. If she gives you a set that calls for 8 reps use as much weight as you can do for 8 reps, every time you can increase the weight keeping good form, do so. This might sound to you like how a guy would train, IT IS. Weight training is not gender specific and you work the muscles the same way. Muscle growth/size is different in males and females more because of hormonal differences.
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Old 05-27-2013, 04:52 PM   #853
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Welp I am on pace to hit 220 pounds by the end of this week. I am a happy camper so far!
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Old 05-28-2013, 05:38 PM   #854
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Nope. You'll pay dearly in more ways than one LOL

Drink LOTS of water.
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I'm with you, he's on his own. LOL

I have decided to cancel my trip. However I will still be on vacation! WOOHOOOOOO.

I actually decided that a 6 day vacation was not worth putting myself behind 2-3 weeks of hard dieting.
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Old 05-28-2013, 05:46 PM   #855
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I have decided to cancel my trip. However I will still be on vacation! WOOHOOOOOO.

I actually decided that a 6 day vacation was not worth putting myself behind 2-3 weeks of hard dieting.
It's all about the choices you make. Fat loss is gradual and relatively slow but accumalitive. Anytime you get off the plan you take a step backwards but the next step doesn't put you back to where you started, it takes a couple of steps to catch up to where you would have been.
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Old 05-28-2013, 05:53 PM   #856
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It's all about the choices you make. Fat loss is gradual and relatively slow but accumalitive. Anytime you get off the plan you take a step backwards but the next step doesn't put you back to where you started, it takes a couple of steps to catch up to where you would have been.
I could not agree more my man! And the changes that I have incurred so far, I would be devastated by it mentally.
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Old 05-29-2013, 03:36 PM   #857
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What a bummer. lol I finished this bulking cycle and am going to do a 4 week cutting cycle before switching to maintenance for the summer. I do a 3-day split for cutting so I can incorporate 3 days of cardio. In this program I do deadlifts, they are one of my toughest lifts due to the fact I have had two hernia repairs from years past, so any ways, I wear a belt doing deadlifts and I was shocked that I am 3 notches from where I usually am, body fat measurements don't seem out of line for after a bulk and I'm at 185, typical after a bulk, I usually cut to 175 but man that belt was tight, may have to cut for 6 weeks. lol.
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Old 05-29-2013, 04:45 PM   #858
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What a bummer. lol I finished this bulking cycle and am going to do a 4 week cutting cycle before switching to maintenance for the summer. I do a 3-day split for cutting so I can incorporate 3 days of cardio. In this program I do deadlifts, they are one of my toughest lifts due to the fact I have had two hernia repairs from years past, so any ways, I wear a belt doing deadlifts and I was shocked that I am 3 notches from where I usually am, body fat measurements don't seem out of line for after a bulk and I'm at 185, typical after a bulk, I usually cut to 175 but man that belt was tight, may have to cut for 6 weeks. lol.
Got a hernia one time too and I am 100% convinced it was from playing softball, not lifting heavy.

To each their own, and you appear to be in good shape ESPECIALLY for your age, but I don't subscribe to that system. Let me get bigger so I can then try to lose and then maintain? WTF is maintenance anyway? What exactly are you "maintaining"? If you aren't going forwards then you are going backwards....just saying.

Now once a year before vacation I make a dedicated effort to lose some weight....other than that, it's do more, get stronger, and over time get bigger. My progression through the years...

15 yrs old (when I started lifting) 115lbs
18 yrs old 132lbs
21 yrs old 150lbs
30 yrs old 181lbs
35 yrs old 198lbs
40 yrs old 226lbs
40.5 yrs old 195lbs....

At the age of 30 I moved to Atlanta from small town living. The traffic, work, raising a son active in baseball cut into gym time so cardio started becoming less and less frequent as the years went on.

But I said when I was 40 I'd go back to a thinner me so I did and I won't go back to being 220 +...
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Old 05-29-2013, 05:05 PM   #859
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Got a hernia one time too and I am 100% convinced it was from playing softball, not lifting heavy.

To each their own, and you appear to be in good shape ESPECIALLY for your age, but I don't subscribe to that system. Let me get bigger so I can then try to lose and then maintain? WTF is maintenance anyway? What exactly are you "maintaining"? If you aren't going forwards then you are going backwards....just saying.

Now once a year before vacation I make a dedicated effort to lose some weight....other than that, it's do more, get stronger, and over time get bigger. My progression through the years...

15 yrs old (when I started lifting) 115lbs
18 yrs old 132lbs
21 yrs old 150lbs
30 yrs old 181lbs
35 yrs old 198lbs
40 yrs old 226lbs
40.5 yrs old 195lbs....

At the age of 30 I moved to Atlanta from small town living. The traffic, work, raising a son active in baseball cut into gym time so cardio started becoming less and less frequent as the years went on.

But I said when I was 40 I'd go back to a thinner me so I did and I won't go back to being 220 +...

Both my hernias were not from lifting, one happened raking leaves believe it or not, the other was from twisting my torso . I now have two patches to show for it.

The bulking and cutting seem to be productive for me. I don't go to extremes but my theory is if you don't eat enough you won't grow, you should eat a caloric surplus for muscle growth but along with a caloric surplus comes some fat gain thus the cutting. When all is said and done hopefully you hold on to some muscle gains and loose the fat. I never practiced this until several years ago, I know, I started late. lol. At one point before I started working out I was at 235, at 6'2" I didn't look "fat" but did have a bit of a belly and no definition, after loosing the weight for about 3 years I worked out rigorously and was extremely "cut" but maintained at 165, now a few years later I maintain at 175 and as you've seen from my photo's the gains have been muscle not fat, although at 185 my abs are gone. So comes the cutting again. I can easily eat the exact amount as not to gain or loose weight and keep up my workouts but will not put on any size and I'm still young enough to grow but you can't grow if you don't eat, so the vicious cycle continues, if you don't think it works wait until you see me at 59.
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Old 05-30-2013, 10:01 PM   #860
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Hi y'all - still hanging at the 20lb mark and that's
OK - my schedule has been off the charts crazy.
I don't know when I'm going to be home again for
a weekend let along all the running all week. So
my eating habits have not been as routine as I
would like - so maintaining is good for me. I
always get right back on track until the next upset.
It's not eating the wrong foods so much as not being
able to "schedule" my 5 meals. Oh well, I"ll keep at
it and when I can get back in the groove I'll expect
to see more lbs lost - 5 more to go.

I'm doing good with my weight exercises for my arms.
I certainly feel it!! Just can't really see it -yet
I'll get there..................

As always thanks for listening. I do stop by here from
time to time just to see what's happening - everyone
keep up the good work!
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Old 05-30-2013, 10:06 PM   #861
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Old 05-30-2013, 10:40 PM   #862
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Hey Becky and everyone else. I have been crazy busy with my job too & bringing home work in the eventing most days too. Did a bunch of yard work again this past weekend. I was hurting in my lower back that evening & thought I'd be too sore to move the next day but it did not turn out to be so. Been staying late at my dance/exercize class trying to re-learn old routines (ending up with 1 1/2 to 2 hour long classes) and eating fairly well but not great. I am gettng smaller but it is not showing up on the scales. That I'm used to but it is also not showing up in the stats on my body fat, water, & muscle which I don't get. All I know is my size 10 pants are really baggy on me now??????????????? Anyway, just thought I'd check in.
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Old 05-31-2013, 10:45 AM   #863
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Hi Becky

Hi Buddy!!


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Originally Posted by RubyCamaro View Post
Hey Becky and everyone else. I have been crazy busy with my job too & bringing home work in the eventing most days too. Did a bunch of yard work again this past weekend. I was hurting in my lower back that evening & thought I'd be too sore to move the next day but it did not turn out to be so. Been staying late at my dance/exercize class trying to re-learn old routines (ending up with 1 1/2 to 2 hour long classes) and eating fairly well but not great. I am gettng smaller but it is not showing up on the scales. That I'm used to but it is also not showing up in the stats on my body fat, water, & muscle which I don't get. All I know is my size 10 pants are really baggy on me now??????????????? Anyway, just thought I'd check in.

Hi Ruby - sounds like progress to me!! Another 2 mos and I'll see you in Indy!! We can compare notes and munch some good stuff - NO FUDGE!!!
although it sure was tasty
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Old 06-07-2013, 01:02 PM   #864
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Friday bump for where is everyone?
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Old 06-07-2013, 01:29 PM   #865
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I'm getting fat! Actually I've been on relentless travel this year. Haven't been to the gym in almost 3 months now, and it's all I can do just to maintain my weight. Seems like everyone else is doing fairly well though. Everyone mostly hit their summertime goals?
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Old 06-07-2013, 02:38 PM   #866
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Friday bump for where is everyone?

I'm still here at it as usual.

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Originally Posted by kalimus View Post
I'm getting fat! Actually I've been on relentless travel this year. Haven't been to the gym in almost 3 months now, and it's all I can do just to maintain my weight. Seems like everyone else is doing fairly well though. Everyone mostly hit their summertime goals?

Sometimes life happens.
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Old 06-11-2013, 06:39 PM   #867
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Alright CFD I need some help recomping my diet.

Need to adjust down. Sitting at this 218-219. I Think I need to cut down to ~1500-1600 calories a day. What are your thoughts? Sitting at about 15% body fat now.
Currently here I am

Meal 1- 5 egg whites and 1/2 cup oatmeal + fruit = 350 calories
Workout
Meal 2- post workout- 250 calories/ 50 grams protein 5 grams carb some fat
Meal 3- 6 oz chicken , some carb. only adding siracha sauce no cheese etc.
roughly 500 calories a meal

Meal 4- 6 oz chicken - probably 100-150 calories of vegetables such as broccoli, carrots, mushrooms, onions etc. All steamed of course.

Roughly 400 calories.

Is this too little?

I am using Jim stoppani's 6 week cut workout, "again" as it has helped me tremendously. Also do about 2 mile a day of cardio.

Any suggestions you may have? I feel like this is not working, also my cravings are through the roof but I have suppressed them thus far.
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Old 06-11-2013, 07:15 PM   #868
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Alright CFD I need some help recomping my diet.

Need to adjust down. Sitting at this 218-219. I Think I need to cut down to ~1500-1600 calories a day. What are your thoughts? Sitting at about 15% body fat now.
Currently here I am

Meal 1- 5 egg whites and 1/2 cup oatmeal + fruit = 350 calories
Workout
Meal 2- post workout- 250 calories/ 50 grams protein 5 grams carb some fat
Meal 3- 6 oz chicken , some carb. only adding siracha sauce no cheese etc.
roughly 500 calories a meal

Meal 4- 6 oz chicken - probably 100-150 calories of vegetables such as broccoli, carrots, mushrooms, onions etc. All steamed of course.

Roughly 400 calories.

Is this too little?

I am using Jim stoppani's 6 week cut workout, "again" as it has helped me tremendously. Also do about 2 mile a day of cardio.

Any suggestions you may have? I feel like this is not working, also my cravings are through the roof but I have suppressed them thus far.

That seems a little low. When cals are cut to much for any length of time fat loss halts. You could add another small meal or two. Another thing I'm seeing that is very important is that there is minimal if any fat in your diet. The only place I see it is post workout and I'm assuming that is the fat in the whey protein you are using. You should be consuming about 20% of your cals from healthy fats, this is very important for fat loss as well as general health. Although your meals are about right cal wise the macro's are important.

Do you know how many cals you are currently consuming ?
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Old 06-11-2013, 07:25 PM   #869
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That seems a little low. When cals are cut to much for any length of time fat loss halts. You could add another small meal or two. Another thing I'm seeing that is very important is that there is minimal if any fat in your diet. The only place I see it is post workout and I'm assuming that is the fat in the whey protein you are using. You should be consuming about 20% of your cals from healthy fats, this is very important for fat loss as well as general health. Although your meals are about right cal wise the macro's are important.

Do you know how many cals you are currently consuming ?
Hey Sorry, I should of said that I just started on this new calorie restriction. I am anywhere between that 1500 and 1700 calories give or take. I do not add condiments other than siracha and every once in a while a little cheese. ***not much cheese just a trickle***


Previous to this past week I was at 2000 calories a day. This is where I had hit the 217-219 mark. I figured that I needed to readjust my intake as my BMR probably had lowered. Seeing as it lowered to roughly 1900-2000 I cut it to 1500 calorie intake.

I do know that my fat intake is very low, I am not sure if it is affecting anything. I am not having trouble doing cardio and or really doing anything. Workouts are pretty hard and steady.

What would you suggest in particular?
180 grams of Protein
180 grams of Carbs
40 grams of Fat

that is at a 1800 calorie diet.

sounds like currently I am at about a
170 grams protein
170 grams carbs
20-30 gram fat maybe.
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Old 06-11-2013, 08:11 PM   #870
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Hey Sorry, I should of said that I just started on this new calorie restriction. I am anywhere between that 1500 and 1700 calories give or take. I do not add condiments other than siracha and every once in a while a little cheese. ***not much cheese just a trickle***


Previous to this past week I was at 2000 calories a day. This is where I had hit the 217-219 mark. I figured that I needed to readjust my intake as my BMR probably had lowered. Seeing as it lowered to roughly 1900-2000 I cut it to 1500 calorie intake.

I do know that my fat intake is very low, I am not sure if it is affecting anything. I am not having trouble doing cardio and or really doing anything. Workouts are pretty hard and steady.

What would you suggest in particular?
180 grams of Protein
180 grams of Carbs
40 grams of Fat

that is at a 1800 calorie diet.

sounds like currently I am at about a
170 grams protein
170 grams carbs
20-30 gram fat maybe.
Here is an example of a menu plan. This is a low carb diet based on a 200lb male. This is the type of plan I use when cutting and is very effective. If you follow these guidelines in constructing your meals I think you will do well. Try to keep the macros the same and use the method of carb tapering shown here. Notice the fat content, it is important. Fat's can be tough in that the cals add up fast so using suppliments can be helpful. I personally use Udo's Choice 3,6,9 blend or a good quality fish oil such as Carlson's, this way you can easily control fat intake.
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Old 06-11-2013, 09:28 PM   #871
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I'll echo what CFD said...you need to eat more.

Increase your cardio or the intensity you do it at.

Take fiber.
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Old 06-11-2013, 11:24 PM   #872
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Went from a size 10 in September to a 2 today... divorce diet, little to no effort. Now that it's final, I'd like to maintain, or at least stop losing.... ideas?
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Old 06-12-2013, 05:26 AM   #873
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Went from a size 10 in September to a 2 today... divorce diet, little to no effort. Now that it's final, I'd like to maintain, or at least stop losing.... ideas?
It depends on a few things. Most importantly, are you happy with the way you look? Loosing weight sometimes does not get you the "look" you want. in my experience incorporating exercise, especially weight training, will not just help loose weight but transform your body. You can adjust calories easily to loose, maintain or gain but exercise along with good diet will produce the best results. So depending on what you want will influence recommendations that I can make.
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Old 06-12-2013, 04:26 PM   #874
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Went from a size 10 in September to a 2 today... divorce diet, little to no effort. Now that it's final, I'd like to maintain, or at least stop losing.... ideas?
So since it's final....

Um...yeah we could get together and train LMAO

Pick up some free weights and start resistance training
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Old 06-12-2013, 06:30 PM   #875
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Here is an example of a menu plan. This is a low carb diet based on a 200lb male. This is the type of plan I use when cutting and is very effective. If you follow these guidelines in constructing your meals I think you will do well. Try to keep the macros the same and use the method of carb tapering shown here. Notice the fat content, it is important. Fat's can be tough in that the cals add up fast so using suppliments can be helpful. I personally use Udo's Choice 3,6,9 blend or a good quality fish oil such as Carlson's, this way you can easily control fat intake.
Quote:
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I'll echo what CFD said...you need to eat more.

Increase your cardio or the intensity you do it at.

Take fiber.
Thanks CFD

I have ammended it to this.

meal 1- 6 egg whites 1 whole egg; 3/4 cup of oatmeal - 400 calories
Meal 2- 48 grams protein - 3 fat - 6 carbs or soemwhere around there 250 calories
Meal 3- 4 ounce chicken - 1/2 cup cooked brown rice - 1/4 cup peanuts ( for fats) 425 calories
Meal 4- 4 ounce chicken - 2 hardboiled eggs (no yolk) hot sauce, soy sauce, broccoli - 400 calories
Meal 5 - 4 ounce chicken - broccoli, mushrooms, steamed - 400 calories.

Puts me right around ~1800-1900 calories. But very very clean calories. With intense workouts and the time I spend on my feet at work I should be in that Sub 500 calories range per day.
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