FREE room and board...

[Temple]

all the chicken and lean beef you can eat for anyone who will move in with me and get me lined out on what to do, how much and when! Just joking but I am spending all my time questioning am I doing this right. The amount of conflicting info is overwhelming. I'm 5'4" 144# by my scale 6# higher by the doctors scale (guess which one I agree with) 25% bodyfat as near as I can tell with home calipers. Want to get the bfp down to 18% for the first goal and maintain or build some mass preferably build but I know that it is hard to do both at the same time. Here is what I do
Drink water
No sugar (or very little)
Eat clean 140g protein 140g carb fat is only what is in the protein and carb sources that I eat
Starchy carbs before 2 pm fibrous carbs after 2pm
2T flaxseed oil daily
Cardio 3x week first thing am empty stomac 30min
Chest/shoudler/tri/ab
off/cardio
legs/glutes
off/cardio
back/bi/ab
off/cardio
off
repeat
Lifting in the 6-12 rep range heavy enough so that I am always sore the next day sometimes maybe too sore. Two exercises per bodypart 3-4 sets, sometimes bis and tris only get two sets because they are failing after everything else.
What I question is that I alway see IG screamin' more calories! More calories! but the I see on another board where someone who I think knows what they are talking about recommended 1200 calories to a gal about my size to get rid of the fat. Am I training right and what in the !@#$% should I be eating as far as calories are concerned. Most of the fat is between my belly button and my knees but just recently sent the DH in for the big snip snip so I could get off the pill which I quit taking a month ago. Would really appreciate your opinions.

[Fonz]

You should re-consider your fat intake.
A lot of women I know do better on moderate fat diets
than on just pro/carb ones with little fat.
You're currently on 140g prot(560Kcal),
and 140g Carbs(560Kcal)+some fat(I'll assume
around 30g)(270Kcal). Therefore total Kcals are
around 1400 which is about 10 times your bodyweight
which is fiine. Yor macronutrient ratios are
40%prot/40%carb/20%fat. You could modify
that to an isometric type diet and experience
greater fat loss/less muscle loss/ and less water
retention.(Isometric=33%fat/33%prot/33%carb).

Godspeed

[Fonz]

1. Take yohimbine HCL every morning prior
to cardio at a dose of 0.2mg/Kg(or 13mg
in your case).

2. Take a NCYA stack 4 hours after the yohimbine
HCL, and again 4 hours after that. NCYA=
norephedrine,caffeine,yohimbine,aspirin.

3. Take 12.5mcgs T3 daily. 8 out of 10 women
have underactive thyroids and supplemetation
is necessary. This dose will not shut-down your
TSH, and will increse your T3 levels to the optimal
range.

Godspeed

[Temple]

IG, Lobo - care to give me your .02 on the diet and training???
The 33-33-33 would be easier to maintain for me than the 40/40/20 I think.
Yohimbine...where do you get it when ya live in the sticks??? How much does it cost??
T3 - went in to get blood work done today, had basic thyroid test a year ago and was in the middle normal range but have dry skin, hair loss, tired alot and a waking body temp of 96.7 average so they are checking I believe T3 T4 and an anti-thyroid something??? Does anyone know what the normal ranges on these tests are?
Ephedra - use it occasionally but because of my work I can't have the shakes and that is what it does to me even at really low doses so I'm going to save that for the last little bit of fat that I need to lose.
Lobo - if you are reading this I know you recommend 1 hour cardio 4x a week - can this be split into an am and pm 30 min session or does it all need to be done at once - to get an hour in am I would need to get up no later than 3:45

[WarLobo]

Well temple, the shortest duration you should go is 45 min. The benifits of this are just so much more pronounced. Try just doing three sessions, or even two, to start with. I would rather see you do two one hour rather than four 30 min sessions. The wife and I learned this the hard way. EVEN AFTER a pro TOLD us what we needed to do... talk about a thick skulled couple. This will allow you to eat more of the good foods you need while burning the fat in the morning... Ya just got to do it.

LAte

Lobo

[archive_Iron God]

There are 2 ways of approaching this (the way you are doing it)and my way.

My way is raising your caloric intake to 2500 gaining fat,muscle and water temporarily until you gain enough LBM and your matabolism kicks in and you start to burn off the BF and you lose the water.

You can do 1200 but there is no way your gonna put any muscle on that kinda diet, the best you could hope for is maintaining what you have, which is not likely because of the catabolic state the cardio and low cals is puttin your body in. Thats where AS comes in. This whole endeavor would be SOOOOOOOOO much easier if you were on say 10mg of Anavar per day or some winny. Clen has some cortisol surpression properties but that I believe varies person to person.

I'm not a big fan of T3 or Synthyroid not saying it doesn't work but call me old school, AS and a clean diet will get you there.


To give you an example I got FC on 3000-3500 calories per day and 45% are from fat (mostly essential and non-saturated) and she is getting ready for a BBing show and is 4 weeks out and holding at 140 9%BF, granted she is "enhanced" but if you want muscle you gotta FEED it.

Your a motivated gal Temple, and I hate to see you spinning your wheels.

IG

[Temple]

IG/Lobo - can I combine the 1 hour cardio with the higher cal diet to keep down the amount of fat gained (I love the way the world looks at 3:45 anyway). Are we talking a gain 5# of fat or 25# of fat til the metabolism and muscle gains kick in? I'm hyperventilating a bit here - I absolutely believe what you are telling me but that voice in the back of my head is screaming "You're already fat and and you want to get fatter???!!!" The reason that I know what you are telling me is true is because I have topped out with the amount of weight that I can put up. Getting to 2500 calories is going to be somewhat of a gradual process as what I am eating is not because I am limiting myself to that but rather that is the point where I feel so full I have trouble choking down anymore but I think if you are saying that it is okay to quit being so anal about my fat intake I can probably go up 500 pretty easily to start as I will be able to make the stuff taste a little better and keep adding from there. Where can I find some good reliable info on Winny and Anavar? The DH is old "natural" school so you know what he is saying on the subject but good info goes a long way with him. Also are you suggesting these now or down the road for me as I definitely have not reached my natural potential (see I do listen to what you say IG) The reason that I am looking into the T3 thing is mostly because I have a lot of the symptoms of a thyroid problem but if it checks out okay don't think I want to mess with it.
Thank guys
Templ

[skydancer]

Dammit Lobo!! I think your post on the cardio just got through my thick headed skull...wahhhhhh, I only wanna do 30m!! 45 tops!! [img]/infopop/emoticons/icon_mad.gif[/img]

And Temple just from my personal experience I can SO relate to that dumb voice in the back of your head screaming at you about getting fatter. Bulking was the hardest thing I've ever tried to do because it went against every grain of what I had "learned" about changing my body. I averaged 2500 cals for about 4-5 months and lifted heavy..saw great increases in strength, gained 10lbs by the scale and about 3-4%bf. This was done naturally for me and I could have done much better on my diet too...Then I tried the t3/winstrol and added another 5lbs while bf dropped just a tad. I wanted more bf loss but I'll take what I got. Despite the extra body fat now, my body reshaped. Now I'm just getting my ass in gear to get the bf back down... IG is very correct in his advice!

-----
Those who dare to fail miserably, can achieve greatly. - R.F. Kennedy

	ASS Nelson Montana

[Temple]

I am 4 meals into my day and feel stuffed!! One question - how long will it take to make this transition? Am I facing a summer of being fat? Just want to know what I am going to have to resign myself to in order to get where I want to go. BTW a Bikinimom body would suit me just fine - I have the deepest admiration and appreciation for FC, God what a body but I am too old and just not pretty enough to pull off that much muscle. I am going to do whatever you tell me to do short of a/s as I'm not quite ready to cross that bridge, maybe tomorrow but I am sick of half assing this thing and want to get it done. What are FC's fat sources? Do I need to watch the fat content of beef or just stay away from the really high fat cuts - I have a whole beef in the freezer. What about the butter type spreads that are Omega 6 non hydrogenated oils?

[new@gettinbig1]

SIGH...... ok ok I will bulk for you guys! Enjoy it You can eat and put on size without putting on a large amount of fat. You need to put on a lil to help build the muscle and gain size. It is a mental thing for us women...ignore the VOICE..its lies all lies!! Before I started dieting for my show, I was consuming lean red meat, 90-95% and eating sirloins a few times a week at least. I ate, and did it often! Red meat is the BEST source of protein...and its mighty good too

[Temple]

being the daughter of a cattle rancer I'm just not much of a chicken and fish kind of girl.

[archive_Iron God]

For your goal AS is not necessary is just makes things easier.

It takes the body about 23 days (3 weeks) to adapt to a feeding regimen so be patient. Just keep plugging away and sometime in week 3 BOOM you are not stuffing yourself but actually eating 5 or 6 meals per day because you can't go more than 2 hours without food because of hunger. That is your metabolism kicking in. And now that you got your body thinking your gonna feed it every 2 or 3 hours it will more likely to get rid of the fat stores.

Think of it this way your living in a body model year 20000BC in 2001AD. Think of the how people ate back then FEAST and FAMINE so the body adapted and store fat for the tough times. So you gotta let it know there aren't gonna be any tough times and food is always available.

I personally can set a watch by the times I eat. 06:00 ,08:00 10:00,12:00,14:00,16:00,Lift,18:30,2100, Sleep. Granted this is a little exteme but it proves a theory that eating at the same time consistently every day is the best way to lose fat or add muscle.

As for sources of fat Add flax seed or all-natural (non-hydrogenated) peanut butter to your blend as a start.

Also your protein should always stay at the 40% of your calories range. Just play around with your fat and carb ratio and see what works best for you.

On another note..Key for me is to alway keep it simple when I diet,Gear-up,lift, whatever. The simpler and more streamline your diet/training is the more likely you are to stick to it.

CONSISTENCY is paramount.

IG

[WarLobo]

N@GB, "It is a mental thing for us women...ignore the VOICE..its lies all lies!! "

Somehow I always KNEW you women were mental [img]/infopop/emoticons/icon_razz.gif[/img]

LAte

Lobo

[Temple]

New@GB - "okay,okay" - you're right the way that I sound is exactly how I feel. It is good to have an experienced gal telling me that it will all be okay. And Lobo if you're just now figuring out that we're all mental after all your years of working with us gals then you're a little slower than I thought old boy [img]/infopop/emoticons/icon_wink.gif[/img]

[WarLobo]

OUCH! You gals are NOT so easy to jab any more LOL

LAte

Lobo

[retropump]

Thanks for the great thread Temple. I kinda agree with everyone! If you truly want to lose fat (and put your mass gains on hold) then I think you need to increase the duration of your cardio. As someone who is not 'enhanced' I personally do AT LEAST an hour of cardio 3x per week when I'm trying to cut. I increase this to AT LEAST an hour per day 7x per week as I get closer to a show. At around 160lbs and 16-18%bf I will eat ~1800 calories per day, plus 2 high carb cheat meals per week. I cheat more as I get leaner. As IG alluded, the use of some supplements will allow you to increase your calories and reduce your cardio, but it's an individual choice. I'm still not sure about macronutrient ratios. To me I am either 'cutting' which means dieting, or I'm NOT cutting. But even when I'm not cutting my dietary choices are based around what I think and feel is best for my body rather than an all out 'see-food' diet. And I don't "do cardio" when I'm not cutting. I just do a range of very fun activities which get my heart rate up.

I guess if I took up your free room and board offer I would wake you VERY early in the AM. I would shove some NYCA down your gullet, then drag you up a steep hill and down again. Maybe on foot, maybe on a bike. I would have your 5-6 meals already planned and cooked and pre-packed for the day ahead. I would have you show up at the gym 4 times per week at around 10-12 am for a seriously heavy weight training session. I would also have all your other supplements ready to go such as creatine, glutamine, amino acids, post workout shake, additional NYCA, etc....

In simpler words, it takes a lot of dedication and planning to achieve your goals. It sounds to me like you're already making lots of good lifestyle and dietary choices. Now I think you just have to apply some consistency to the recipe. Be strict with yourself for 8 weeks. This may be hard, but not impossible. After the first week tell yourself it's only 7 more weeks......And always keep in mind that if you're good then that cheat meal is just around the corner.

	PureCEE PureCEE delivers increased strength, pump and muscular endurance without abdominal bloating or subcutaneous water retention often found with creatine monohydrate. PureCEE uses the finest and purest Creatine Ethyl Ester HCL.

[skydancer]

And retropump succeeds in giving skydancer the serious kick in the ass she needs because she's been undedicated in the most idiotic manner these last 2 months in her goals to cut bf down!!

Hence my call to a lady who scares the hell out of me because she's big and been training for 15yrs and will mop the floor with me.

-----
Those who dare to fail miserably, can achieve greatly. - R.F. Kennedy

	ASS Nelson Montana

[Temple]

Does nutrtion play a major role in DOMS? Last night I felt really good, put up way more weight(added 15# across the board) more sets- got in all the sets for triceps which I hadn't been able to do before because my muscles were done after the chest work. I am sure that this will come as a huge suprise to you IG but for once I was training and didn't feel like shit while I did it - could it be the food - gasp??? Anyway when I was done I thought "damn are you going to pay for this tomorrow but its not bad, that kind of stiff can tell ya did something feeling but not the it hurts to breathe feeling that I was expecting. Is the food the reason? Also, at what rate can one expect to gain muscle without "help" providing they are eating, sleeping, and training properly? I know it varies from person to person but average how much muscle over an 8 week period

[Temple]

NYCA??? I was re-reading, what are you talking about? May be just a little slow this evening. And Retropump.....where have I heard that before? AKA MS??????

[retropump]

Yeah, it's MS here. And NYCA (I actually meant to type NYC) stands for Norephedrine/Yohimbine/Caffeine/Aspirin

AKA Adipokinetix