[kaleyrae90]

.
Thank you everyone for coming to follow my log. It's my first log on Anabolicminds. I would like to thank my boyfriend Texaslifter89 for giving me Lipotrophin-PM and motivating me to attain my goals. Also, I thank Rodja for being so kind to send me some Napalm.

Stats:
Ht: 5'6
Wt: 133
BF%: My guess is somewhere between 17-19.
I'm trying to find someone who can give me an accurate reading!
No luck yet! (And, those hand-held readers are a joke!)

Supplements:
Lipotrophin-PM


Napalm


Goal:
Short: 15%
Long: 125 LBS @ 14%

Diet:
Calories:~1550
Carbs: 55%
Protein: 25%
Fat: 20%

Training:
Varies day to day
Mon. - Upper Body
Tues. - HIIT Cardio
Wed. - Full-Body
Thurs. - HIIT Cardio
Fri. - Off Day
Sat. - HIIT Cardio + Lower Body
Sun. - Off Day


Pictures:
BEFORE

[kaleyrae90]

The Applied Nutriceuticals research team is proud to introduce Lipotrophin-PM, The most effective non-stimulant thermogenic available that actually outperforms most of the stimulant-based fat-burners on the market today! This highly effective formulation was developed through our exhaustive research into nearly one-hundred different ingredients currently used in various weight-loss products on the market, along with an in-depth analysis of the potential benefits of several newly discovered compounds. Lipotrophin-PM is the result of that research.

The absence of stimulants makes this product ideal for nighttime use. Conversely, since it also has no sedative effects, users who prefer not to use stimulant-based products during the day can use Lipotrophin-PM in the morning and mid-day with outstanding results. This is due in part to the effects of the L-Dopa, which is converted in the body to the hormone dopamine. Dopamine stimulates the pituitary's secretion of growth hormone; amplifying the action of fat-burning hormones, stabilizing blood sugar and triggering muscle hypertrophy; all while promoting a deeper, more restful sleep.

Lipotrophin-PM also contains corosolic acid, of which the positive effects on blood sugar are only recently being understood. Clinical research has proven that corosolic acid increases glucose transport into insulin-sensitive muscle tissue, while decreasing glucose transport into fat (adipose) cells. The result is increased serum insulin sensitivity which helps stabilize and lower blood sugar levels. Individuals with type-2 diabetes can benefit greatly from this compound due to its effects on blood sugar and fat metabolization.

Lipotrophin-PM attacks fat cells from yet another angle; by stimulating thyroid production of T4 and its subsequent conversion to T3 - two powerful hormones that play a direct role in increasing your metabolic rate. It also suppresses the production of the stress hormone cortisol, which promotes the deposit of fat in the midsection while having catabolic effects on lean muscle. On top of it all, by maintaining consistent blood sugar levels (especially in the evening) Lipotrophin-PM helps prevent those dreaded night-time hunger cravings that can ruin an entire day of otherwise healthy dieting.

Another benefit of Lipotrophin-PM is that it is an extremely effective appetite suppressant. It curbs hunger and cravings through increased CCK, a hormone that works with the central nervous system to signal satiety. It also allows less fat to be digested by slowing the release of pancreatic lipase, which is an enzyme that digests dietary fat that would otherwise be stored as adipose tissue (body fat). On the contrary, Lipotrophin-PM increases the use of fat for fuel over carbohydrates, so you burn more fat and store less, while feeling less hungry.

In addition to all of its incredible fat-melting properties, Lipotrophin-PM is also a powerful anti-catabolic; helping you maintain and grow lean muscle that is often sacrificed when dieting. Regular use of Lipotrophin-PM will shift your body's energy source from using glycogen and protein to using fat for fuel instead. This helps preserve skeletal muscle, which would otherwise be relied upon more heavily for fuel without Lipotrophin-PM. In conclusion, Lipotrophin-PM is the one of the most researched fat-burners available, and whether you use it by itself or stack it with our stimulant-based Lipotrophin-AM, you'll see and feel dramatic results faster than you ever thought possible, without paying the premiums demanded by the over-hyped and watered-down national brands. The result will be a leaner, stronger, healthier you.

[kaleyrae90]

saved 2

[kaleyrae90]

saved 3

[kaleyrae90]

.....

[Guejsn]

Originally Posted by kaleyrae90

Thank you everyone for coming to follow my log this is my first log on Anabolicminds.I would like to thank my boyfriend Texaslifter89 for giving me this in helping me attain my goals with Lipotrophin-PM and also Rodja for being so kind to send some Napalm.

Stats:
Ht:5'6
Wt:136
BF%:19% (rechecking tomorrow)

Supplements:
Lipotrophin-Pm


Napalm


Goal:
Short:15%
Long: 125 LBS @ 14%

Diet:
Calories:~1200
Carbs:55%
Protein: 25%
Fat: 20%

Training:
Varies day to day

Pictures:
Coming Tomorrow

Good luck, girl....I would recommend a HIGHER calorie intake though. 1200 is awfully low! Find your maintenance calories and only go as low as 500 BELOW that, and cycle calories (i.e. high and low calorie days); this will actually work better than constant low calories all the time (remember that you DON'T want your metabolism slowing down)...Make sure that you're doing SOME resistance training, too, and not just hours of cardio (resistance exercise is BETTER for losing fat than juts cardio; and HIIT cardio means less time spent doing cardio for the same benefits)...Also, DON'T be too concerned/focussed on what the SCALE WEIGHT says (muscle is heavier than fat, and even if you are 14% bodyfat, you may be heavier tham what you WANT to be, but will still LOOK better; get what I mean?); body COMPOSITION is far more important...Just a few suggestions...I will be following along...

[kaleyrae90]

Originally Posted by Guejsn

Good luck, girl....I would recommend a HIGHER calorie intake though. 1200 is awfully low! Find your maintenance calories and only go as low as 500 BELOW that, and cycle calories (i.e. high and low calorie days); this will actually work better than constant low calories all the time (remember that you DON'T want your metabolism slowing down)...Make sure that you're doing SOME resistance training, too, and not just hours of cardio (resistance exercise is BETTER for losing fat than juts cardio; and HIIT cardio means less time spent doing cardio for the same benefits)...Also, DON'T be too concerned/focussed on what the SCALE WEIGHT says (muscle is heavier than fat, and even if you are 14% bodyfat, you may be heavier tham what you WANT to be, but will still LOOK better; get what I mean?); body COMPOSITION is far more important...Just a few suggestions...I will be following along...

Thanks for the suggestions! Yeah, 1200 cal/day isn't really set it stone just yet. I know I used to be obsessed with scale weight. You're right though, it's more of how you look & BF% than numbers on the scale. So what kind of resistance training do you suggest? And what about number of calories/day?

[TexasLifter89]

in for the girlfriend! Good luck!!

[Guejsn]

Originally Posted by kaleyrae90

Thanks for the suggestions! Yeah, 1200 cal/day isn't really set it stone just yet. I know I used to be obsessed with scale weight. You're right though, it's more of how you look & BF% than numbers on the scale. So what kind of resistance training do you suggest? And what about number of calories/day?

Losing Fat

You will lose fat by dieting alone, but not as effectively as you would using a calorie controlled diet AND exercise plan. If you just dieted, you would end up as a smaller version of yourself right now. Exercise helps you to build muscle (which helps you to burn more calories and lose more fat in the process), as well as helping you feel good about yourself, and providing a way to distress.


Exercise Programme for Fat Loss

The best exercise programme for losing fat is one that includes weights, cardio (mostly in the form of high intensity stuff), and some flexibility (just to help your joints).

For resistance training it depends on what experience you have. I would highly recommend that you do some research and looking of your own, to see what's out there, and to experiment with different things. However, here is a quick rundown on some stuff you could do:


Resistance Training

If you are a beginner, you can start off with 2 days per week (full-body sessions, look at my log for some ideas of what you could do here for these). Otherwise, I would recommend a 3 or 4 day split. Each bodypart should be trained ONCE a week; this gives it plenty of time to recover before the next training session. For example, Monday = Legs & Abs, Tuesday = Chest & Back, Thursday = Shoulders & Traps, Friday = Arms & Abs. (You only need to do Abs twice a week; it woks the same as any other bodypart). Exercises that you should be doing are multijoint, compound exercises, as they use more than one muscle, and are the most effective for not only building muscle, but also in burning fat, because they are recruiting more of your body to perform the exercise than isolation exercises (these are a waste of time unless you are looking for a pump close to competition, really). The best compound exercises that you can do are the squat and the deadlift, as they use pretty much EVERY muscle in your body. Other compound exercises that are good to include are the power clean, bench press, shoulder press, pull-ups, dips, as well as calf raises (the only isolation exercise that’s really good).You should be doing at least 2 exercises for each muscle group, with 4 sets of 6-10 (even up to 12) reps per exercise, with 1-2 minutes recovery in between (the shorter the recovery, the lighter your weights will possibly be, which will give you a ‘cardio’ workout as well). You should never spend longer than 45-50 minutes in total lifting (i.e. your session should take that long from the time you walk in to the time you walk out, excluding if you do a warm-up – and this is strictly your own preference); otherwise you become too catabolic and end up losing muscle. You also need to change your weights programme around slightly every 4-6 weeks, just so that your body does not get used to it and stop adapting. This can be as little as changing the order of exercises in a session or the number of sets and/or reps that you do for an exercise (and it only needs to be one exercise changed at a time, small adjustments over the weeks).

Here’s a sample resistance plan:

Legs & Abs:
1. Barbell (BB) Squat 4 x 8-10 (can do this either front or back)
2. BB Deadlift 4 x 6-8
3. Standing Calf Raises 6 x 6 (This set-rep combination has given me the best development and definition in my calves).
4. Abs – ~100 reps total of any ab exercises (stick to the basics, like crunches, weighted crunches, rope crunches, knee raises, hanging knee raises, etc.) – i.e. 3-4 exercises of 10-15 reps per exercise, done as a superset, with 30-60 seconds recovery in between

Chest & Back:
1. Flat BB Bench Press (BP) 4 x 8-10
2. Close-Grip Pull-Ups 4 x as many as possible (this is a VERY hard exercise, and if you can only do 1-2 to start with by yourself, put a bench under your feet, so that you can start yourself up at the top, and then lower yourself SLOWLY for a negative rep; this still works the muscle big-time!) – i.e. aim for 6-8 reps, and do whatever you can by yourself and then do negative reps to make it up to 6-8
3. Incline BB BP 4 x 8-10
4. 4. Bent Over BB Row 4 x 8-10
NB: You may want to use dumbbells (DB) instead of the BB for BP; it’s your preference, really.

Shoulders & Traps:
1. Seated BB/DB Shoulder Press 4 x 10
2. Standing DB Lateral Raises 4 x 10-12
3. Lying DB Rear Raises 4 x 10-12
4. DB Shrugs or BB Upright Row 4 x 8-10

Arms & Abs:
1. Dips 4 x as many as possible (you can do bench dips if you want instead, where you put your hands shoulder-width apart on a bench and your feet on the floor, knees bent at 90 degrees, thighs parallel to the floor, and lower yourself until your elbows are at 90 degrees flexion) – this is a very hard exercise.
2. Close-Grip Flat BB BP 4 x 6-8
3. Standing Close-Grip BB Bicep Curl (BC) 4 x 8-10
4. Incline DB BC 4 x 8-10
5. Abs - ~100 reps total

This is just a basic sample programme. You may want to do a different split – i.e. push/pull, or upper body/lower body etc. Whatever suits you is ok.

Be sure that you ALWAYS use good form for EVERY exercise; otherwise you are putting yourself at risk for injury. All reps should be CONTROLLED and with good form (don’t cheat). It’s not about how MUCH you can lift, but how WELL you lift. You WILL get stronger as you keep at it (although maybe not so much when trying to lose fat, but this depends on the individual).

Make sure that you have a protein shake with some simple sugar (i.e. fruit smoothie with ice and protein powder is great here) as soon as possible after your resistance training, and then a PROPER meal (i.e. including ~50 grams of complex CHO, ~30 grams of protein, fibrous CHO) about 30 minutes after your post-workout shake.


Cardio

Long, slow cardio burns calories, yes, but you are doing that for a long period of time. The most effective way to burn fat through cardio is to do a) Interval training (i.e. efforts), or b) do your cardio at a HIGHER intensity (i.e. just going out and running as fast as you can over a certain distance, instead of 45 minutes at a 60% HRmax). Forget about the ‘Fat Burning Zone’; the harder you work during cardio, the more fat you will lose. When I first attempted to lose fat (and I still do this NOW) I did something called ‘Guerrilla Cardio’ (GC). It is tabata intervals done sprinting (instead of on a bike). All you do jog lightly for 4 minutes as a ‘warm-up’; then you do 8 x 20 seconds hard-out-as-fast-as-you-can sprints/efforts, and jog easy for 10 seconds after each one; finishing with a 4 minutes easy jog ‘cool-down’. I do GC (or variations of it; now I increase how many efforts I do, and sometimes do up to 32) 3 days a week, with a rest day between each one, as it is very hard and takes a lot out of you. If you do this, and you are doing weights and eating to lose fat, then you will most definitely see results. If you feel that you NEED to do MORE cardio, you can do brisk walks every other day, or perhaps a run (but no MORE than 30 minutes; after 30 minutes of running you are very catabolic and are likely to lose muscle, which you don’t want to happen). Skipping, stair sprinting/running, or rowing, are the next highest calorie burners after sprinting. Some people will tell you that you need to be doing 2 hours of cardio a day, or double cardio sessions, to lose fat, but as long as you are eating RIGHT, doing weights 2-4 times per week, doing cardio 3 or more times per week for 12-30 minutes per day (depending on the intensity; the higher the intensity the shorter you do it for!), and allowing your body to RECOVER (this is VERY important; if you do TOO much, then your body won’t be able to recover properly and you won’t get the results you want, since your body only adapts and gets results in the RECOVERY time!), then you will lose fat!


Flexibility

Just stretch for 10-20 minutes per day, preferably AFTER you have done either cardio or weights, while your muscles are still warm. This just makes sure that you can move freely and easily.


Remember that MORE is not always best! You want maximal results for minimal time. You also need to remember that some of this is experimental, and about finding what works best for YOU, since everyone is different and responds differently to diet and exercise.


Calculating Energy Expenditure

I've attach the calculations for estimating your 'maintenace' calories (this is the method that I use for clients in estimating their energy expenditure (otherwise I get them to record everything they do for a day and then go through energy expenditure tables for that, but that takes ages), and is easy enough to do). I would suggest that you decrease your calories by 200 calories from maintenance initially, and see what the results are at the end of the week, and then decrease by 100 (but no more than 500) a week if you're not happy with things. Or you could calorie cycle; this is when you do 2-3 days of fat-loss calories (i.e. 100-500 less than maintenance calories), and then 1-2 days of higher calories (i.e. either maintenance or bulking (up to 500 (or more) ABOVE maintenance calories) calories).

[kaleyrae90]

Originally Posted by Guejsn

Losing Fat

You will lose fat by dieting alone, but not as effectively as you would using a calorie controlled diet AND exercise plan. If you just dieted, you would end up as a smaller version of yourself right now. Exercise helps you to build muscle (which helps you to burn more calories and lose more fat in the process), as well as helping you feel good about yourself, and providing a way to distress.


Exercise Programme for Fat Loss

The best exercise programme for losing fat is one that includes weights, cardio (mostly in the form of high intensity stuff), and some flexibility (just to help your joints).

For resistance training it depends on what experience you have. I would highly recommend that you do some research and looking of your own, to see what's out there, and to experiment with different things. However, here is a quick rundown on some stuff you could do:


Resistance Training

If you are a beginner, you can start off with 2 days per week (full-body sessions, look at my log for some ideas of what you could do here for these). Otherwise, I would recommend a 3 or 4 day split. Each bodypart should be trained ONCE a week; this gives it plenty of time to recover before the next training session. For example, Monday = Legs & Abs, Tuesday = Chest & Back, Thursday = Shoulders & Traps, Friday = Arms & Abs. (You only need to do Abs twice a week; it woks the same as any other bodypart). Exercises that you should be doing are multijoint, compound exercises, as they use more than one muscle, and are the most effective for not only building muscle, but also in burning fat, because they are recruiting more of your body to perform the exercise than isolation exercises (these are a waste of time unless you are looking for a pump close to competition, really). The best compound exercises that you can do are the squat and the deadlift, as they use pretty much EVERY muscle in your body. Other compound exercises that are good to include are the power clean, bench press, shoulder press, pull-ups, dips, as well as calf raises (the only isolation exercise that’s really good).You should be doing at least 2 exercises for each muscle group, with 4 sets of 6-10 (even up to 12) reps per exercise, with 1-2 minutes recovery in between (the shorter the recovery, the lighter your weights will possibly be, which will give you a ‘cardio’ workout as well). You should never spend longer than 45-50 minutes in total lifting (i.e. your session should take that long from the time you walk in to the time you walk out, excluding if you do a warm-up – and this is strictly your own preference); otherwise you become too catabolic and end up losing muscle. You also need to change your weights programme around slightly every 4-6 weeks, just so that your body does not get used to it and stop adapting. This can be as little as changing the order of exercises in a session or the number of sets and/or reps that you do for an exercise (and it only needs to be one exercise changed at a time, small adjustments over the weeks).

Here’s a sample resistance plan:

Legs & Abs:
1. Barbell (BB) Squat 4 x 8-10 (can do this either front or back)
2. BB Deadlift 4 x 6-8
3. Standing Calf Raises 6 x 6 (This set-rep combination has given me the best development and definition in my calves).
4. Abs – ~100 reps total of any ab exercises (stick to the basics, like crunches, weighted crunches, rope crunches, knee raises, hanging knee raises, etc.) – i.e. 3-4 exercises of 10-15 reps per exercise, done as a superset, with 30-60 seconds recovery in between

Chest & Back:
1. Flat BB Bench Press (BP) 4 x 8-10
2. Close-Grip Pull-Ups 4 x as many as possible (this is a VERY hard exercise, and if you can only do 1-2 to start with by yourself, put a bench under your feet, so that you can start yourself up at the top, and then lower yourself SLOWLY for a negative rep; this still works the muscle big-time!) – i.e. aim for 6-8 reps, and do whatever you can by yourself and then do negative reps to make it up to 6-8
3. Incline BB BP 4 x 8-10
4. 4. Bent Over BB Row 4 x 8-10
NB: You may want to use dumbbells (DB) instead of the BB for BP; it’s your preference, really.

Shoulders & Traps:
1. Seated BB/DB Shoulder Press 4 x 10
2. Standing DB Lateral Raises 4 x 10-12
3. Lying DB Rear Raises 4 x 10-12
4. DB Shrugs or BB Upright Row 4 x 8-10

Arms & Abs:
1. Dips 4 x as many as possible (you can do bench dips if you want instead, where you put your hands shoulder-width apart on a bench and your feet on the floor, knees bent at 90 degrees, thighs parallel to the floor, and lower yourself until your elbows are at 90 degrees flexion) – this is a very hard exercise.
2. Close-Grip Flat BB BP 4 x 6-8
3. Standing Close-Grip BB Bicep Curl (BC) 4 x 8-10
4. Incline DB BC 4 x 8-10
5. Abs - ~100 reps total

This is just a basic sample programme. You may want to do a different split – i.e. push/pull, or upper body/lower body etc. Whatever suits you is ok.

Be sure that you ALWAYS use good form for EVERY exercise; otherwise you are putting yourself at risk for injury. All reps should be CONTROLLED and with good form (don’t cheat). It’s not about how MUCH you can lift, but how WELL you lift. You WILL get stronger as you keep at it (although maybe not so much when trying to lose fat, but this depends on the individual).

Make sure that you have a protein shake with some simple sugar (i.e. fruit smoothie with ice and protein powder is great here) as soon as possible after your resistance training, and then a PROPER meal (i.e. including ~50 grams of complex CHO, ~30 grams of protein, fibrous CHO) about 30 minutes after your post-workout shake.


Cardio

Long, slow cardio burns calories, yes, but you are doing that for a long period of time. The most effective way to burn fat through cardio is to do a) Interval training (i.e. efforts), or b) do your cardio at a HIGHER intensity (i.e. just going out and running as fast as you can over a certain distance, instead of 45 minutes at a 60% HRmax). Forget about the ‘Fat Burning Zone’; the harder you work during cardio, the more fat you will lose. When I first attempted to lose fat (and I still do this NOW) I did something called ‘Guerrilla Cardio’ (GC). It is tabata intervals done sprinting (instead of on a bike). All you do jog lightly for 4 minutes as a ‘warm-up’; then you do 8 x 20 seconds hard-out-as-fast-as-you-can sprints/efforts, and jog easy for 10 seconds after each one; finishing with a 4 minutes easy jog ‘cool-down’. I do GC (or variations of it; now I increase how many efforts I do, and sometimes do up to 32) 3 days a week, with a rest day between each one, as it is very hard and takes a lot out of you. If you do this, and you are doing weights and eating to lose fat, then you will most definitely see results. If you feel that you NEED to do MORE cardio, you can do brisk walks every other day, or perhaps a run (but no MORE than 30 minutes; after 30 minutes of running you are very catabolic and are likely to lose muscle, which you don’t want to happen). Skipping, stair sprinting/running, or rowing, are the next highest calorie burners after sprinting. Some people will tell you that you need to be doing 2 hours of cardio a day, or double cardio sessions, to lose fat, but as long as you are eating RIGHT, doing weights 2-4 times per week, doing cardio 3 or more times per week for 12-30 minutes per day (depending on the intensity; the higher the intensity the shorter you do it for!), and allowing your body to RECOVER (this is VERY important; if you do TOO much, then your body won’t be able to recover properly and you won’t get the results you want, since your body only adapts and gets results in the RECOVERY time!), then you will lose fat!


Flexibility

Just stretch for 10-20 minutes per day, preferably AFTER you have done either cardio or weights, while your muscles are still warm. This just makes sure that you can move freely and easily.


Remember that MORE is not always best! You want maximal results for minimal time. You also need to remember that some of this is experimental, and about finding what works best for YOU, since everyone is different and responds differently to diet and exercise.


Calculating Energy Expenditure

I've attach the calculations for estimating your 'maintenace' calories (this is the method that I use for clients in estimating their energy expenditure (otherwise I get them to record everything they do for a day and then go through energy expenditure tables for that, but that takes ages), and is easy enough to do). I would suggest that you decrease your calories by 200 calories from maintenance initially, and see what the results are at the end of the week, and then decrease by 100 (but no more than 500) a week if you're not happy with things. Or you could calorie cycle; this is when you do 2-3 days of fat-loss calories (i.e. 100-500 less than maintenance calories), and then 1-2 days of higher calories (i.e. either maintenance or bulking (up to 500 (or more) ABOVE maintenance calories) calories).

You are an angel! Thank you so much! I'm going to see if I can get Austin to help me set up a good w/o routine tonight or tomorrow. I hear him trying to explain it to me all the time but it's nice to actually see it written out. I'm going to start taking 4 Lipo-PM/day. We'll see how it goes Thanks again for everything!

[Guejsn]

Originally Posted by kaleyrae90

You are an angel! Thank you so much! I'm going to see if I can get Austin to help me set up a good w/o routine tonight or tomorrow. I hear him trying to explain it to me all the time but it's nice to actually see it written out. I'm going to start taking 4 Lipo-PM/day. We'll see how it goes Thanks again for everything!

Not a problem at all, lady. Glad I can help you out. If you need any more help let me know, aye

PS. I would NOT recommend doing weights daily; your body NEEDS time to RECOVER!!! As for cardio, you still need to have a COMPLETE DAY OFF for rest and recovery. (You can use my logs for ideas, but I would NEVER recommend that anyone ELSE does what I do. I like to seriously **** my body up, and have been training for years, so it can handle it).