View Full Version : My Turn...

01-21-2007, 06:01 PM
Hi everyone. I know it says I just joined but I've been a lurker for quite some time and just worked up the nerve to be able to post failures and successes. Hopefully more sucess than failure.

I'm 25 and live in the grand ol' state of Texas but I'm originally from Mississippi. I grew up 'delightfully plump' until I left for college and the weight has been leaving ever since. It's almost 8 years later and I am 135lbs at ~18% bodyfat. I think the bodyfat is a bit sketchy but at least it's something to measure off of.

I'm at a bit of a crossroads. I like my size and don't really want to lose much more total bodyweight but I would like to get more cut. I have people whispering on one side to just do a slow bulk and the increase in lean mass will take some of the fat away. I think it might be advantageous to do a slow cut and see if I can get a little more bodyfat off. :bang: Any thoughts on this are welcomed and desired.

Well, that's my intro. Let's see where this path goes.

01-21-2007, 06:13 PM
sounds like yo on thr right track..good luck girl


01-22-2007, 07:10 PM
Thanks, YBW. I'm trying.

Today's Workout

Deadlifts 5x5x115
Flat Bench 5x5x65
Smith Bentover Rows 3x8x30
Incline DB Press 3x8x25s
Bentover Side Lateral 3x10x7.5s
Incline Flyes 3x10x12.5s

20 minute walk at 7% incline and 3.5mph

Diet:6 out of 10; I definitely have work left to do.

01-22-2007, 07:56 PM
Nice work, dude.

ironic dude.

01-23-2007, 03:33 AM
Good luck with evrything and welcome

01-23-2007, 03:35 AM

01-23-2007, 06:34 PM
Thanks for the warm welcome. I very much appreciate it.

Diet was better today. It's always hell trying to come back from diet detours. No workout but I will be hitting the gym early tomorrow morning.

01-23-2007, 07:48 PM
nice workout there kitten. good luck with your goals too!

01-24-2007, 08:35 PM
Hi Detard and thanks.

Today's Workout
Full Squat 5x5x85 (had knee surgery so I am very slow and timid when increasing weight)
Concentration Curls 5x5x17.5s
Front Squats 3x8x55
Incline Hammer Curls 3x8x12.5s
Lying Leg Curls 3x12x50

8 20:40 HIIT Intervals mixed with 15 min SS on the bike

Diet: It's getting better. I'm going to take the next week to really get back on track.

01-27-2007, 06:01 PM
Hey there

You sound like you're at about my size and bodyfat.

Anything I can do to help you with diet?

01-27-2007, 06:07 PM
Friday's Workout
BW Chins in Power Cage 5x5
Arnold Press 5x5x25s
Hammer High Row 3x8x30
Side Laterals 3x8x10
Lying Pullovers 3x10x25
Calves(Leg Press Machine) 3x12x180
SB Abs 3x12x10
*I believe thats all I did. I left my log in the car.

Cardio: 15min 3.5 @ 5% incline

Saturday's Workout
RDLs 4x8x85
Between Bench Dips 4x6x35
High Foot Leg Press 3x8x90
Skullcrushers 3x8x35
Walking Lunges 3x10x20

No cardio 'cuz I'm lazy

Diet has been off kilter at best but there is always tomorrow.

01-27-2007, 06:07 PM
kitten, welcome to the boards. I look forward to seeing your next lifts. What are you doing to track your diet?

01-27-2007, 06:17 PM
Built...only in my wildest dreams and the innermost realms of my heart am I near your size and bodyfat. I don't really trust the trainer's assessment because she only measured 3 sites.

I am starting to carb cycle Sunday and see how my body responds in about 2 weeks time. I have been a bad girl this last week and ate whatever I felt like which isn't really condusive to losing bodyfat. If this program doesn't work, I definitely will be coming to you for advice and thank you for offering. I appreciate it greatly.

Hi Mickey and thanks for the welcome. I typically use Fitday to track my diet.

01-27-2007, 06:19 PM
I'm just coming off a bulk right now Kitten. How tall are you?

And are you tracking on fitday? You can look at how I set up my carb cycle in my log - my fitday link is there if it helps.

01-27-2007, 06:27 PM
I'm 5'6 and fluffy :)

01-27-2007, 06:49 PM
Now who couldn't like a fluffy Kitten? ;)

01-27-2007, 07:00 PM
LOL, true. That might be how I ended up in this predicament in the first place.

01-27-2007, 07:00 PM

Here pretty kitty! Have a donut!

01-27-2007, 07:10 PM

Here pretty kitty! Have a donut!


...you could always go for those new caffeinated donuts :)


01-27-2007, 07:12 PM
Great. I can be a jittery TUB.

01-27-2007, 07:18 PM
That sounds like fun!

Good work kitten. Those were some nice 5x5 deads back there.

01-27-2007, 07:27 PM
Thanks TTT.

A jittery TUB, I don't need a caffeinated donut for that just give me a dose of EC and I won't blink for about 30 hours.

01-27-2007, 08:21 PM
looks like you have a great routine there, kitten.

keep up the hard work, and good luck with the diet

01-28-2007, 11:27 AM
Good luck on the diet and workouts. It's really refreshing to see more women around here not afraid of deadlifts and squats. You'll lose faster than just cardio ANY day! take care

01-29-2007, 05:36 PM
Sumo DLs 5x5x120
Flat Bench 5x5x65
Bentover Rows 3x8x60
Incline DB Press 3x8x20s
Rear Lateral Raise 3x10x7.5s
Incline Flys 3x10x12.5s
Crunches on Bosu 3x12x10
Seated Calves 3x12x25

Cardio: 20min SS @3.6 and 5% incline

Diet: So-so

01-29-2007, 05:39 PM
[cracks whip]

DIET SO SO!!!????


01-29-2007, 05:46 PM
I know, I know. Every day I'm getting a little better. I just suck at discipline right now. I am feeling a tad bit unmotivated.

01-29-2007, 06:00 PM
Try ONE day.

Pack up a whole day for tomorrow. Plan what you're going to eat, pack it up, and try it for ONE day.

Start there.

01-29-2007, 06:09 PM
Yes ma'am. I'll quit being a wimp.

01-29-2007, 06:12 PM
Don't worry about a week, a year ... just one day.


I'm watching.

01-29-2007, 06:42 PM
So these are my thoughts on my wannabe diet because right now it's floating in the air.

I want to carb cycle. I tend to have my best success there. I just can't decide what kind of cycle I want to do. I've looked at Built's 2-day setup but I don't fare well with higher fat diets. I can never get enough fat in. Maybe if I could shift the fat and carbs a little bit I could adhere better. Three days don't bother me so I'm not really looking at length in choosing one.

Choice A:
Low: 169g P, 126g C, 49g F
Med: 169g P, 169g C, 49g F
High: 169g P, 211g C, 49g F
Averages out to 1768 cal and med day macros

Choice B:
Low: 169g P, 68g C, 44g F
Med: 169g P, 135g C, 44g F
High: 169g P, 270g C, 44g F
Avg: 1651 cal, 169g P, 145g C, 44g F

Choice C:
Some derivation of Built's setup
170g P, 165g C, 55g F

Rest Days:
145g P, 80g C, 65g F

Avg: 1700 cal, 160g P, 128g C, 59g F

Any feedback?? As you can see, I have no idea what I'm doing.

01-29-2007, 06:44 PM
I can set the two-day cycle up for you on lower fats if you prefer.

How come you can't get in anything higher - don't like the taste of fats?

01-29-2007, 06:53 PM
If you have free time, I would love for you to set one up for me.

On the fats, first off I love Carbs and as long as I have carbs I adhere to programs. Secondly after years of training myself to eat low fat on Weight Watchers, it's hard to do the opposite of that. The only true fats I like are peanut butter, fish oil, cheese, and the occasional splash of olive oil.

01-30-2007, 05:27 PM
Full Squats 5x5x90
Cable Hammer Curls 5x5x35
Front Squats 3x8x55
Seated Alt Bicep Curls 3x8x17.5s
Alt Step-ups 3x12x30
Russian Twists3x10x25

Diet: Better :)

01-31-2007, 10:23 PM
You could *try* this - although it's just one way to set it up. I set the average calories at 1750.

Your ways are fine, too.

LBM = 113.16 lbs.
Maintenance calories: 1750 per day;
4 lifting/HIIT days per week.

Average daily macros:
168g of protein,
61g of fat, and
131g of carbohydrate,
1,750 calories in total.

(4) Lifting/HIIT days:
168g of protein,
57g of fat, and
168g of carbohydrate,
1,857 calories in total.

(3) Rest/SS Cardio days:
168g of protein,
68g of fat, and
81g of carbohydrate,
1,607 calories in total.

02-01-2007, 06:06 PM
Thanks Built. I need options since I like to alter my way eating but not necessarily the calories.

Assisted Chins 5x5x40
Arnold Press 3x5x20s, 2x5x25s
Hammer High Rows 3x8x30
Side Laterals 3x8x10s
Lying Pullovers 3x10x25
Face Pulls 3x10x3
Russian Twists 2x10x25
Bosu Crunches 2x12x25
Crunches 2x10x10

Diet: Almost Spot on

02-05-2007, 07:19 PM
Diet:~1200cal, 140g protein, 98g carb, 42g fat
Workout: None


Leg Press 4x12x115
Bentover Rows 4x12x55
RDLs 4x12x85
DB Chest Press 4x12x50
Cable Upright Row 4x12x25
Single Leg Calf Raise 4x12x30
Cable Woodchop 4x12x30
Weighted Double Abs 4x10x10

Cardio: None

Diet: ~1500 cal, 150g Protein, 148g carb, 31g fat

02-06-2007, 05:57 PM
Diet: ~1600 cal

Cardio: 6 - 30:60 HIIT with SS to finish it off

02-07-2007, 06:36 PM
Assisted Pullups 4x12xplate 12
Incline BB Bench 4x12x45
T-Bar Rows 4x12x10
Military Press 4x12x30
Static Lunges 4x12x25
Face Pulls 4x12xplate 4
Stepups 4x12x25
Knee-ins 4x12

None, I'll do a hills session tomorrow

1752 cal, 162g protein, 198g carb, 37g fat

02-07-2007, 07:25 PM
Diet question:

I have been feeling very blah lately and I read on here that a higher fat diet may help to improve moods. Does anyone know if this valid?

02-07-2007, 07:31 PM
Fish oil.

Get it in ya'!

02-07-2007, 07:35 PM
I take 6g every day.

02-07-2007, 08:22 PM
Good girl. :)

02-12-2007, 06:09 PM
CDLs 5x5x135
BB Flat Bench 5x5x70
Bentover BB Rows 3x8x75
Incline DB Press 3x6x60
Seated Calves 3x12x20
Russian Twists/Swiss Ball Crunches 2x12

Total: 1555 cal
Fat: 38g
Carbs: 140g
Protein: 161g

02-13-2007, 06:07 PM
Squats 4x6x80
Alt Bicep Curls 3x6x40
Front Squat 4x6x65
Reverse Hamstring Raise 3x12xbw
Leg Curls 2x10x55
Single Leg Curls 2x10x30

HIIT: 12-20/40@10mph

Total: 1907
Fat: 41 366 21%
Sat: 7 63 4%
Poly: 7 61 3%
Mono: 10 94 5%
Carbs: 204 729 41%
Fiber: 22 0 0%
Protein: 172 688 39%
Alcohol: 0 0