Kayla Needs Help Please!! Bikini Competition Prepping Any coaches out there?

[muzzy]

I am taking a huge leap because of my disgust for yo-yo dieting and living unhappy. I will be entering my first bikini prep this winter and need help. I apologize for the lengthy question here but i'm desperate. I am working with a female coach who competed in bodybuilding 20 years ago and i'm not sure if the plan is right for me.
Here it is at a glance.

Job: Desk Job..very little calorie expenditure
Sleep: Average 7 hours sleep each night
Energy: Tired and worn down all the time with exception to Saturdays (day off)

Heavy resistance training 6 days a week body part specific (fasted)(Early Morning 5am before work)
Weight training consist of 3 exercises per muscle group in the 10 rep range for 3 sets (occasional drop sets)
6 hours of cardio a week (steady state i.e. walking 10% grade on treadmill, stationary bike or arch climber) Most times cardio will immediately follow weight training or at the end of the day. Sometimes will split 30 min morn 30 min eve.

Started on 3-1-17
Female,28,5'7",213.8 pnds, Bodyfat last known 31%
3/6 208.2 pnd
3/13 210.2 (PMS)
3/20 207.8
3/27 206.6
3/29 206.6 Body fat 3 skin fold 28% Lean mass:148 Fat mass: 58 (some calculations show Lean Mass 138)

Diet: Very clean protein, complex carbs, unsaturated fats
Trainer has prescribed a meal plan that has a few meal options but end up each day between 1100-1200 calories
Macro's P:119-148 Carb: 73-116 Fat:17- 25g
Coach says I can drink all the crystal light I want and use stevia in my coffee each morn as well as season my meats and vegies with no sodium and popcorn seasonings

Supp: Now Whey Protein Isolate
Shakeology (Beachbody)

By my coaches prescription it appears that she has based my macros based upon a 138 pnd female with .8g Pro per pnd, .7 Carbs, .3 fat which puts calories at 1193. I think my BMR is around 1823 and after figuring in my exercise a TDEE of 2826.

2826-1193= 1633
1633 cals burned each day x 6 days = 9,793
9,793 divided by 3500 (1 pound) = lose of 2.79 pounds a week

I feel like ive already hit a wall and I feel bloated all the time
Finding a credible coach in my area is an undertaking

Please help me!!

Sincerely,
Kayla

 

[MidwestBeast]

Hey, Kayla -- there are some great women on this board who may be of more help than me, but in general we'll do the best we can.

On the surface, I'll agree with you that the cal totals and macros you listed off doesn't sound right; nor does 6 days of steady state cardio. But I also have never done a contest prep, nor am I a coach, so I'll defer to some others when it comes to expertise.

Let's see if we can get some others in here to help you out:
VO2Maxima kjkitzman love2liftkat puccah8808 JamieRK1216

 

[kjkitzman]

Welcome to AM! This is a great place and many helpful people so hopefully more people will join.

Ok so our stats are very similar.
I am 5’7’’ 27 years old. I started out at 152 lbs and currently at 129 lbs. I am at 20%BF and 36% muscle (per my scale)
I believe your calories are too low especially with cardio being set at 6 days a week at 30min – 1 hour of cardio.
I just came off my cut and lost 6 lbs in 7 weeks with doing 1 day of HIIT(15min) and 2 days 30 min MISS(heart rate at 150bpm).

I wake up at 4am and do 45 min of lifting followed by whatever cardio or 1 hour of lifting no cardio. I ate 1650-1700kcal a day.
If you like cardio and want to keep your calories higher I would start doing calories at 2,100kcal daily.
You can cut out cardio or just do 1-2 MISS or 1 day of HIIT and start calories at 1,900kcal daily.

Do either one for at least 14 days and evaluate your progress. Make sure you weigh yourself every day before working out fasted and take the average between a 7 day week.

I also used Yohimbine HCI + Caffeine fasted before training and cardio.
Keep protein to 1g per lb. I did 40%c/40%p/20%f – but my body reacts well to carbs 
I also intermittent fast: so I fast from 7:30pm-11:30a and drink BCAA’s after training in the morning and drink coffee with a splash of creamer. Helps bloating, cravings, and dieting becomes much easier.

You can also carb cycle, heavy leg day bring your calories up +350 and then go back to your daily calorie goal on the other days.
On rest days I would do low carb as much as you can. I try to stay under 100g.

Since you are not competing till Winter then you have time to get this figured out right away.


Also do you weigh your food, track, track calories burned during exercise?

 

[VO2Maxima]

I don't want to be a downer, but I wouldn't put a timeline on show prep quite yet. Wait until you're closer physically, and possibly in a better place mentally...prep is hell mentally and emotionally, with some weird mindgames both on prep and post-show (stage weight is not a healthy weight and you generally only maintain that for a few weeks, and putting weight back on is a mindf***), and if you're "living unhappy" now, it can easily make things worse. There's no need to rush into it, and the more you try to push a timeline that you may or may not be ready for, the higher your chances of falling back into the yoyo dieting cycle. Just drop weight slowly, and as you start to get close to prep condition, you can pick a show then based on how far out your coach thinks you are.

1100-1200 is way too low, especially this far out, and coupled with an hour of cardio per day. That's not sustainable, and you'll wreak havoc on your metabolism and endocrine system, lose lean mass, and probably put all the weight back on very quickly afterward. That's probably why you feel so tired and run down all the time too (which is not normal). If that's what your coach prescribed, and your coach is pushing you towards a winter show, I'd have some reservations about that coach. Just because someone is a good competitor, doesn't mean they're a good coach. For the nutrition aspect, you could probably go with something like Avatar Nutrition online and save a lot of money (I think that's only like $10/month and I've heard a lot of good things about it).

 

[Distilled Water]

You don't need a local Coach. Mine is 2500 miles away. I've met him once and it was after working with him for over a year.

Also, don't be cheap. Do research and see what they have in their best interest. Mine couldn't care less when I compete and demands blood work to move to different stages and won't pull the trigger unless my bloods check out.

 

[love2liftkat]

Hey Kayla, both girls have given you great advice! I definitely think your gut about your coach is right. Your calories are too low and I personally can testify to the effects that low calories can have on your body! I ate around 1000-1100 calories for over 7 years, not to mention many years of yo-yo-ing as well as a binge eating disorder. It's so much better to cut slowly and get your mind right all while slowly dropping the extra fat. I can tell you there are several coaches on here that could help you achieve your goals. MrKleen73 is an excellent coach and an incredibly knowledgeable guy. I have been working with him for about 2 years to put on lean mass.

 

[CJuggernaut]

I've prepped and lifestyle coached many females and I've never once dropped anyone to 1100-1200 cals a day. Not sure about his/her logic for it but, I can't think of one. I'd ask them to explain it (if a coach can't explain their protocol logically then I wouldn't do it ). As stated by others a local coaches is great if you need the constant reassurance of being seen by them physically. If not then your coaching options are wide open. I'd think about your needs then look for a coach that fills them and fits your price point (sometimes you get what you pay for, sometimes you get more or less) just have to see what's out there... GL

 

[muzzy]

Thank you so much for your reply....Your post is very encouraging to me.
What is MISS? I do like the idea of incorporating HIT over 6 days of steady state cardio.
I do weigh my food, track my calories and do not track calories burned on the machines. Since the machine calculations are not correct, how do you track your cals burned?

Was your calories split up with a percentage? Do you remember what your macros were?
Thanks again for your help

 

[muzzy]

I really needed to hear this...puts things into perspective. I battle daily since my plateau with "is this a waist of time" "can I really do this"
I have so many thoughts running through my head but I am on a course to succeed. Since my last post I continue to show up in the gym every day and grind it out. I am meeting with my coach Sunday to discuss my progress or lack of and hopefully get another meal plan or workout reg..or both.
I will look into Avatar Nutrition.

Any more advise is much appreciated...

 

[muzzy]

Since we spoke I have been doing some research into distance coaching and It scares me. I found one called Next Level Contest Prep with certified coaches who have actually walked the stage. I am a face to face kind of person and I find it hard to work with someone who doesnt really know me? Curious to see how this works.

Bloodwork done by your family doctor or a specialist?
Do you have suggestions for a coach? Are there other networks you use to speak with other competitors?

Thank you so much!

 

[muzzy]

Your works are encouraging. Thank you so much for sharing your story as well.
I just want to hit that sweet spot really bag and see some consistent results. I'm looking into your coach!

thank you!

 

[muzzy]

Great advice!!
My husband and I workout a lot and we make a great team.
We share meal prep and both understand how to train and how to eat properly. I sought a coach because the idea of taking the stage scares the s*** out of me and I feel like I can't go at it alone. Looking on the internet for options is sooooooo overwhelming. I'm looking for someones recommendations at this point rather than pull the trigger on something blindly.

Any more advise?
Thanks

 

[kjkitzman]

Thank you so much for your reply....Your post is very encouraging to me.
What is MISS? I do like the idea of incorporating HIT over 6 days of steady state cardio.
I do weigh my food, track my calories and do not track calories burned on the machines. Since the machine calculations are not correct, how do you track your cals burned?

Was your calories split up with a percentage? Do you remember what your macros were?
Thanks again for your help

MISS is the same as LISS but its moderate intensity steady state. Some examples are stair master for 15-20 minutes or incline walking. Your heart rate is about 70%-80% (mine is about 150-160) and you get a really good sweat without the hardcore all out HIIT. Normally cant talk or even be on your phone during MISS (I watch YT videos )

I have a heart rate monitor - Polar I think mine is the A300 but you can buy the cheapest one because Polar is a great brand.

My macros were at 1650kcal - 150g carbs - 150g protein - 50g fat. I also didn't "hit" my macros everyday, just calories but this is what I went off of. I look back and some days I had more protein and less carbs, some days I had more carbs and less protein etc. I just made sure each day I was eating 135g of protein (1g for every lb).

If you have been "dieting" for awhile at the low calories I suggest taking a diet break for 10-14 days - no tracking just eat clean and fuel your body. Then continue to your cut but do it very slowly since you have a ton of time!

 

[muzzy]

Do you figure your gr of protein per pound of current body weight or lean mass ( minus fat)?

 

[CJuggernaut]

I generally stick to .8 - 1.2 per pound of body weight for my girls. I tend to start low and end high as I minipulate their fats and carbs. Until science and my personal experience says or I see differently this has worked...

 

[kjkitzman]

^^ this. When I started my cut I was at 135 lbs therefore I would eat at least 135g of protein. Higher protein will keep you fuller longer also so its a bonus

 

[muzzy]

Would you be willing to look at my nutrition plan in relationship to my workout regiment and make suggestions? Do you offer consults?
I have spoke to my coach and it wasnt the best experience Ive ever had. Since my last post my husband provided me with a refeed consisting of maintenance cals and my weight initially went up 2 pounds and over the next couple of days I dropped 4.5 pounds.. My coach thinks that I am eating outside my prescribed diet...cheating and im not. I am only 28 so I like to think that my thyroid is not an issue but the coach has asked to get it checked.

Regards,
Kayla

 

[muzzy]

I am currently doing 6 days of weight training and 6 days of steady state cardio on an incline to keep heart pounding.
I would like to try 2 days of HIT and 2 days of steady state a week as well as get my macro's up primarily in the protein range.
I need some feedback...thanks

 

[kjkitzman]

I am currently doing 6 days of weight training and 6 days of steady state cardio on an incline to keep heart pounding.
I would like to try 2 days of HIT and 2 days of steady state a week as well as get my macro's up primarily in the protein range.
I need some feedback...thanks

I dont think you need a coach this early in the game. I would focus on hitting your maintenance calories (around 1,900 calories a day) I would aim for 190g carbs, 143g protein and 63g fat. If you want a higher fat, low carb diet change your macros to 95g carbs, 190g protein, 84g fat.

Do this consistently for two weeks and see what the scale shows. Making sure you are accurately tracking everything. If the scale moves up or down you can figure out what your maintenance is. If you start to slowly see a decrease in the scale then your burning more than what you are eating. Once you figure out your calories then you can drop from there once you want to cut weight.

Also keep training the same each week until you figure this out. No extra cardio sessions or less weight lifting, That can be hard to track then. I would still to 5 days a week weight lifting, one rest day, one day of steady state cardio (no longer than 45 min) and one day of HIIT would be ideal.

 

[muzzy]

kjkitzman

thank you!! I have readjusted my macros and will give this a shot for 2 weeks and let you know how it goes.

 

[kjkitzman]

kjkitzman

thank you!! I have readjusted my macros and will give this a shot for 2 weeks and let you know how it goes.

Welcome! keep us updated. excited to see how you progress we have time on our side with this one!

 

[muzzy]

I'll keep you updated. Thank you so much for your help.

 

[muzzy]

Since we have spoken last I am down another 9 pounds and I have been to the doctor for blood work. I meet with the doctors for the results on Monday. I'm not to fond of what the doctor had to say first trip. Candida diagnosis with prescription plus wants me to do lopo-tropic shots.

I'm going to keep grinding away...I have a photo shoot in late October I want to be ready for. Do you think that your trainer would help me as well?

 

[kjkitzman]

Since we have spoken last I am down another 9 pounds and I have been to the doctor for blood work. I meet with the doctors for the results on Monday. I'm not to fond of what the doctor had to say first trip. Candida diagnosis with prescription plus wants me to do lopo-tropic shots.

I'm going to keep grinding away...I have a photo shoot in late October I want to be ready for. Do you think that your trainer would help me as well?

Thats amazing progress! Sorry to hear about the health issues, that is always a tough thing while trying to diet.

October is a lonngggg time away. How much do you have to lose? What trainer? LOL

 

[muzzy]

I would love to be in the 160's by then but the number and my body comp may not match where I think I should be. I was thinking that you had a distance trainer...LOL I'm doing legs twice a week with weights, upper one day and two days of HIIT. I also went to 1600 cals...150g P, 124g C, 56g Fat

 

[kjkitzman]

No trainer, just trial and error and the help with many people on AM. So how much do you have to lose till you get to you goal weight?

Maybe some of the experts can chime in: HIT4ME love2liftkat john.patterson Woody cwages UnicornDrpns FireTitan LeanEngineer MidwestBeast

 

[HIT4ME]

No trainer, just trial and error and the help with many people on AM. So how much do you have to lose till you get to you goal weight?

Maybe some of the experts can chime in: HIT4ME love2liftkat john.patterson Woody cwages UnicornDrpns FireTitan LeanEngineer MidwestBeast

lol, not sure if I am an expert, but I hope I can help.

The first thing that jumps out at me is your stats: 213 pounds at 5'7'' and 28-30% bodyfat!!??? And you are trying out for a bikini competition?

Have you ever used any drugs?

The reason I ask is, because if you are 30% at 213 pounds, you are correct that your lean mass is approx. 149 pounds. That is at 0% bodyfat, 149 pounds of muscle, skin, bone and organs.

The reason this jumps out at me is, well, Lenda Murray was winning Mrs. Olympia BODYBUILDING competitions back in the day at 150-155 pounds and 10% bodyfat roughly. I am a guy and I don't carry even 145 pounds of lean mass I don't think. Not that I'm a big guy or that you being stronger than me is impossible. It just stands out, especially if you have never used any drugs to achieve this goal.

I am sorry if I'm being ignorant or coming across wrong - if you carry those stats and they are for real, you are going to have a hell of a physique when you are down to your goal weight. I don't intend to say you are lying to US, just that maybe your measurements are not accurate? Maybe something went wrong?

Still, if those measurements are correct, you will need to lose 40-50 pounds to get to 10%, and you should not be running into road blocks just yet.

Can you lay out precisely what your trainer has told you to eat? Do you have a food scale? Pen and paper?

There is no magic or mystery to this. I am not saying this is YOU, but there are a ton of people we come across on here and in real life that swear they are doing everything right and cannot lose weight. It seems possible and understandable at first, but the laws of physiques are never wrong, and energy is energy and doesn't just magically appear. So the first things we need to make sure you have down are the basics; which you may already, but we have to ask because it is easy to miss things. I don't follow the basics ALL THE TIME.

 

[LeanEngineer]

I think after you answer some of HIT4ME's concerns it will be easier to help you out...

 

[UnicornDrpns]

I think coaching via internet is great help however only if you have 10-15 lbs to shred and have a decent base to begin with.

 

[UnicornDrpns]

I can get down to 15%bodyfat on my own however I think I need to pay someone to motivate me to drop the last 5% for comp. I'm currently trying to shred down to sub 12%. We shall see if I can keep myself motivated without a coach.

 

[MidwestBeast]

I can get down to 15%bodyfat on my own however I think I need to pay someone to motivate me to drop the last 5% for comp. I'm currently trying to shred down to sub 12%. We shall see if I can keep myself motivated without a coach.

You can -- if you want to That's the main thing. And if you have a comp date, you'll definitely be good. Plus, there's always free motivation here -- we're pretty good about that

 

[muzzy]

Update...Since Jan 1 I have lost 16 pounds and a little over 16 inches mostly in the hips.
My weight is around 193 right now and I have hit a wall on gradual weight loss??
I currently workout lower body twice a week, upper once, and HITT 2 days. My macros are 150P, 124C, F56
I generally fast from 6pm to 10am the following day sometime noon. I eat 4-5 meals a day spread out depending on my work schedule.
I was dropping weight pretty consistent and all of a sudden it stops. I follow the eating/workout plan for 2 weeks reassess and make adjustments.
Take a look at this and tell me your thoughts please.

 

[muzzy]

Here is the meal plan I am on....
In addition to all this my blood work shows a slight thyroid issue (low output) as well as slightly lower Test levels.
I am currently taking medication for both.

Kayla’s Meal Plan
Weeks 1-3
4 Meal Days
3.15.2017

Meal 1
2 whole eggs/7 whites
Veggies optional
½ cup oatmeal or 1 granny smith apple or 3 rice cakes
OR
1 ½ scoops Now w/ above carbs and 1 TBS P-butter

Meal 2
1 ½ scoops Now
½ cup oatmeal or Granny Smith or 1 ½ cup of blueberries
¼ cup almonds

Meal 3
5.35 oz chicken or deer
¼ avocado
5 oz sweet potato or 1 ¾ cup butternut squash
Veggies

Meal 4
5.35 oz chicken or deer
½ cup rice or 5 oz sweet potato or 1 ¾ cup butternut squash
Veggies
OR
Shakeology/Now mix for 37.5g protein
½ cup oatmeal or 3 rice cakes

*Use this plan if you are intermitting fasting or wake up later in the day. Two meals must be from whole foods. 2 shakes a day max.

Supp
Vitamin daily or shakeology in one shake
Vit D
Vit K
2 EFA (fish oil)

*Cardio fasted if possible and always include BCAA’s, Creatine mix intra-workout

 

[HIT4ME]

View attachment 149390View attachment 149391

Update...Since Jan 1 I have lost 16 pounds and a little over 16 inches mostly in the hips.
My weight is around 193 right now and I have hit a wall on gradual weight loss??
I currently workout lower body twice a week, upper once, and HITT 2 days. My macros are 150P, 124C, F56
I generally fast from 6pm to 10am the following day sometime noon. I eat 4-5 meals a day spread out depending on my work schedule.
I was dropping weight pretty consistent and all of a sudden it stops. I follow the eating/workout plan for 2 weeks reassess and make adjustments.
Take a look at this and tell me your thoughts please.

So, it looks like you have made some tremendous progress! Great work. If you are relatively new to lifting weights or if you were lifting but not seeing results and you are new to effective training, you COULD be putting on muscle pretty fast. By fast I mean maybe a 5-10 pound muscle gain in 12 months...which means 3-5 pounds of muscle in 5 months isn't out of the realm of possibility. It certainly seems like you have made more than 16 pounds of progress.

Having said that, I haven't had a chance to add up all of your diet, but I think it is good to know that fat loss doesn't occur in a steady, predictable fashion.

You can do everything right and it seems like the scale isn't moving for a long time, then suddenly one day there is a 2-4 pound loss that seems very sudden. There is little science to my theory here, but it is the most plausible explanation I have come across: as you burn fat, you tend to store water intracellularly. So, you retain water as the fat burns, and then when things stabilize you have a whoosh effect as your body dumps the excess fluid. This can make dieting a mind game that is very frustrating, but once you see it enough, it can be a mental advantage.

The other advice I have, which runs counter to a lot of people, is to weigh yourself 2-4 times a day. Not once a week. Wake up, use the toilet, strip naked and weigh yourself. After that, weigh yourself at least one more time at night.

The data you will gather will teach you a lot if you pay attention...and actually prove to you that the scale is a tool and not the only thing that matters. You will learn how much certain clothes weigh, see how much just a glass of water effects your weight (most people forget that a gallon of water weighs 8 pounds and having a glass of water in your stomach will add a pound easy).

Now, the idea is counter intuitive. If you are going to obsess over weight and feel bad about yourself...this idea can be bad. For me, it actually taught me a lot once I learned what to expect and it taught me to NOT feel bad if my weight ticket up a pound d or two.

 

[UnicornDrpns]

Great progress! I didn't add up your macros. Ur your diet looks pretty good. I would say that you should try to eat more protein and having less shakes. Nothing wrong with drinking food but eating food give s a better feeling of satiety. How tall are you again and what are your macros?

About the scale, that is great advice HIT4ME, then again , your advice is always on point

 

[HIT4ME]

Great progress! I didn't add up your macros. Ur your diet looks pretty good. I would say that you should try to eat more protein and having less shakes. Nothing wrong with drinking food but eating food give s a better feeling of satiety. How tall are you again and what are your macros?

About the scale, that is great advice HIT4ME, then again , your advice is always on point

Thanks, that means a lot coming from someone like you that has account.plished so much more than I have in this area.

 

[HIT4ME]

Here is the meal plan I am on....
In addition to all this my blood work shows a slight thyroid issue (low output) as well as slightly lower Test levels.
I am currently taking medication for both.

Kayla’s Meal Plan
Weeks 1-3
4 Meal Days
3.15.2017

Meal 1
2 whole eggs/7 whites (assuming this is 2 whole eggs and 5 additional whites?)

235 cals, 10 g fat, 2.5 carg, 29 protein

Veggies optional

I would guess 50 cals for veggies, 12 g carbs, mostly fiber

½ cup oatmeal or 1 granny smith apple or 3 rice cakes

1/2 cup of raw rolled oats= 190 calories, 5 g fat, 32 g carbs, 5 g fiber, 7 g protein


Totals = 475 cals, 15 g fat, about 47 g of carbs, probably 10 g of fiber and 36 g protein.

OR
1 ½ scoops Now w/ above carbs and 1 TBS P-butter

Personally, I like the eggs, veggies and oats and would avoid the shake whenever possible ...unless you calorie cycle.

Meal 2
1 ½ scoops Now
½ cup oatmeal or Granny Smith or 1 ½ cup of blueberries
¼ cup almonds

1.5 scoops now whey = 240 cals, 2 fat, 7.5 carbs, 3 g fiber, 45 g protein.

Oatmeal as above.

Almonds = 130 cals, 11 g fat, 5 g carbs, 3 g fiber, 4 g protein.

Totals 560 cals, 23.5 g fat, 45 g carbs, 11 g fiber, 56 g protein.

Meal 3
5.35 oz chicken or deer
Approx 240 cals, 6 g fat, 51 g protein

¼ avocado
80 cals, 7 g fat, 4 g carbs, 3 g fiber, 1 g protein.

5 oz sweet potato or 1 ¾ cup butternut squash
120 cals, 28 g carbs, 4 g fiber, 2 g protein.

Veggies
Same assumptions as above.

Totals:490 calories, 13 g fat, 44 g carbs, 12 g fiber, 54 g protein.

Meal 4
5.35 oz chicken or deer
½ cup rice or 5 oz sweet potato or 1 ¾ cup butternut squash
Veggies

Essentially meal 3 again...

OR
Shakeology/Now mix for 37.5g protein
½ cup oatmeal or 3 rice cakes

*Use this plan if you are intermitting fasting or wake up later in the day. Two meals must be from whole foods. 2 shakes a day max.

Supp
Vitamin daily or shakeology in one shake
Vit D
Vit K
2 EFA (fish oil)

*Cardio fasted if possible and always include BCAA’s, Creatine mix intra-workout

Sorry for the messy addition above...but I am getting approx. 2000-2100 calories/day, 65 g fat, 180 carbs, 45 fiber, 200 g protein.

Honestly, the setup looks decent, but the calories are probably slightly higher than they maybe should be depending on how fast you need to lose.

On the other hand...it seems like you may be doing well with the progress beyond what the scale shows - it may be worth having patience with.

 

[CJuggernaut]

I think you've made great progress on your own. Keep incorporating things and making changes as your progress stalls and I think you'll make even more tremendous changes. However, as you get leaner and leaner the changes will come slower and slower so, be prepared for that occurance. Great Job!!!

 

[UnicornDrpns]

Thanks, that means a lot coming from someone like you that has account.plished so much more than I have in this area.

That's highly debatable. I legit think you have achieved more. You have lost weight like a boss

 

[HIT4ME]

That's highly debatable. I legit think you have achieved more. You have lost weight like a boss

Yeah, you are right. I am awesome. Haha, jk.

I have lost A LOT of weight, but I have NEVER gotten it as dialed in as you have. But a lifetime of being extremely fat (and I mean it - it was extreme) means I have to pay some dues for a looong while. But it is worth it. I am probably 20-25 pounds above my low point right now and I feel like a slob. Even that, to me, is a win - because when I was more than 100 pounds heavier than this I never felt a thing. It just snuck up on me and I accepted it. Having a new standard where I actually have a negative feeling in my body to being overweight tells me I fixed something.

 

[muzzy]

UnicornDrpns
I am 5'7"
Macros are
P-150
C-124
F-72

My hubby just changed it this week with a little switcharoo to see how I respond.
Trying to figure out my maintenance cals???
We are going with
1700 cals this week instead of 1600
P-150g
C-174g
F-44g

 

[kjkitzman]

Do you use a tracking app like MyFitnessPal and weigh out your foods? This is crucial when its comes to a point that you arent seeing anymore progress!!

 

[muzzy]

I use MyFitnessPal and weigh everything I eat... You are so right.
Thank you for checking on me as well. I need your support

 

[kjkitzman]

I use MyFitnessPal and weigh everything I eat... You are so right.
Thank you for checking on me as well. I need your support

Perfect, make sure you are double checking your entries. I noticed that even when I scan something it says on the label 180 calories but when its scanned it comes up as 190 calories and vice versa.

 

[Distilled Water]

Your cals are way too low. That's why weight loss has stopped. Up your cardio and weight training days and increase calories and weight will fly off.

Make your metabolism work for you. Fasted HIIT 7 days a week for 30mins. (15min intervals followed by 15 min intense steady state.) will give a huge spike to insulin sensitivity and also increase your EPOC.

Your protein and carbs should be higher along with your carbs. I know girls who weigh 140lbs eating closer to 300gr carbs per day and losing fat. (7 days HIIT cardio & weight training per week)

What I've learned most this last year the slow and difficult way to cut body fat is to just eat low cals and out in minimal work OR which is much easier to sustain mentally and long term is more work and increased cals to pull from. At 198 where are you going to pull from at 170lbs? Just protein and veggies with another 30lbs to lose? That's far from realistic but women often fall into that trap.

Eat and train like a dude and you'll look amazing, I promise.

 

[Distilled Water]

I can get down to 15%bodyfat on my own however I think I need to pay someone to motivate me to drop the last 5% for comp. I'm currently trying to shred down to sub 12%. We shall see if I can keep myself motivated without a coach.

I'm going to sound like a d!ck but following your log, you won't.

I was in the same boat, get a coach and PAY GOOD MONEY ($250-300/month) and watch how easy it is to skip that weekend binge and get in the best shape of your life. It may not seem like much but that brief lapse kills progress. I went without a cheat or refeed for 8 weeks once I hired one. Never missed a cardio session or workout. Accountability is incredible. I gained about 40-50lbs of lean muscle and dropped probably close to 5%bf over a year and 3 months (183lbs and 18ish BF to 225 and 13ish BF).

Learned so many subtle tricks to make everything just that much better. Well worth the $3,000 for the time spent.

 

[UnicornDrpns]

I'm going to sound like a d!ck but following your log, you won't.

I was in the same boat, get a coach and PAY GOOD MONEY ($250-300/month) and watch how easy it is to skip that weekend binge and get in the best shape of your life. It may not seem like much but that brief lapse kills progress. I went without a cheat or refeed for 8 weeks once I hired one. Never missed a cardio session or workout. Accountability is incredible. I gained about 40-50lbs of lean muscle and dropped probably close to 5%bf over a year and 3 months (183lbs and 18ish BF to 225 and 13ish BF).

Learned so many subtle tricks to make everything just that much better. Well worth the $3,000 for the time spent.

Everyone has different opinions on how to do things. Honestly I don't believe in having to spend thousands of dollars for "motivation". I don't believe in not cheating. I don't believe in that amount of ridiculous cardio. The reason I'm not where I'd like to be is bc I haven't really wanted it enough. I've been wanting to be with friends and family more. If I cared to make such sacrifices I could get 90% of the way there (I've already been here and naturally too).

This was only 5 lbs ago from where inam now ( above pic). Compared to where I started (below pic)

I'm not going to spend $3000 to get a "smidge " more esthetic. I'm just not that into the sport to justify that much money when I'm already 90% happy

In short original poster , you don't have to do tons of cardio. I've done none. Every has oponons on how to do things. Just do what keeps you motivated , eat enough , get your proteins in, enjoy the process. If you need someone to keep you accountable , a trainer is definitely money well spent.

 

[HIT4ME]

Your cals are way too low. That's why weight loss has stopped. Up your cardio and weight training days and increase calories and weight will fly off.

Make your metabolism work for you. Fasted HIIT 7 days a week for 30mins. (15min intervals followed by 15 min intense steady state.) will give a huge spike to insulin sensitivity and also increase your EPOC.

Your protein and carbs should be higher along with your carbs. I know girls who weigh 140lbs eating closer to 300gr carbs per day and losing fat. (7 days HIIT cardio & weight training per week)

What I've learned most this last year the slow and difficult way to cut body fat is to just eat low cals and out in minimal work OR which is much easier to sustain mentally and long term is more work and increased cals to pull from. At 198 where are you going to pull from at 170lbs? Just protein and veggies with another 30lbs to lose? That's far from realistic but women often fall into that trap.

Eat and train like a dude and you'll look amazing, I promise.

I'm going to sound like a d!ck but following your log, you won't.

I was in the same boat, get a coach and PAY GOOD MONEY ($250-300/month) and watch how easy it is to skip that weekend binge and get in the best shape of your life. It may not seem like much but that brief lapse kills progress. I went without a cheat or refeed for 8 weeks once I hired one. Never missed a cardio session or workout. Accountability is incredible. I gained about 40-50lbs of lean muscle and dropped probably close to 5%bf over a year and 3 months (183lbs and 18ish BF to 225 and 13ish BF).

Learned so many subtle tricks to make everything just that much better. Well worth the $3,000 for the time spent.

Sorry man, since we are being honest and not worrying about being d1cks - this is all horrible advice and complete fantasy land.

First, you should look at her diet, she is saying she is at 1600 calories, but when you add up what she's eating, it's closer to 2000-2100. That is not too little. As a matter of fact, eating too little is really NEVER going to cause you to stall. And by never, I mean...yeah, never. I am sure there are a lot of starving ethiopians who REALLY wish there was even a little truth to the idea that eating less could slow down your metabolism and stall weight loss.

Telling someone who is eating more than they realize already that they aren't eating enough is not helpful. It is fantasy. There is no magic here. The laws of thermodynamics apply just like in the rest of life.

Second, if you gained 40-50 pounds of muscle in 15 months - then either:

1. You were using drugs.

2. You had previously carried a lot of muscle and for some reason (like extreme sickness) you lost a lot of weight and muscle, and then you got better and started working out again.

3. You are fooling yourself. Yup, a lot of people start off lifting weights as a newbie and think, "Yeah, I'm 18% bodyfat" - and they are really like 25% or even 30%. A lot of people lifting for years still fall for the lies we tell ourselves.

The fact is, even someone with extremely good genetics that is a complete newbie to the game wouldn't gain 30 pounds of muscle in their first year. And subtle tricks don't make much difference. The basics account for 90%.

Also, there is NO WAY anyone could do TRUE HIIT workouts 7 days a week. This right here is a red flag that, either you don't work as hard as you think, or you don't do what you are telling others to do.

 

[Distilled Water]

Sorry man, since we are being honest and not worrying about being d1cks - this is all horrible advice and complete fantasy land.

First, you should look at her diet, she is saying she is at 1600 calories, but when you add up what she's eating, it's closer to 2000-2100. That is not too little. As a matter of fact, eating too little is really NEVER going to cause you to stall. And by never, I mean...yeah, never. I am sure there are a lot of starving ethiopians who REALLY wish there was even a little truth to the idea that eating less could slow down your metabolism and stall weight loss.

Telling someone who is eating more than they realize already that they aren't eating enough is not helpful. It is fantasy. There is no magic here. The laws of thermodynamics apply just like in the rest of life.

Second, if you gained 40-50 pounds of muscle in 15 months - then either:

1. You were using drugs.

2. You had previously carried a lot of muscle and for some reason (like extreme sickness) you lost a lot of weight and muscle, and then you got better and started working out again.

3. You are fooling yourself. Yup, a lot of people start off lifting weights as a newbie and think, "Yeah, I'm 18% bodyfat" - and they are really like 25% or even 30%. A lot of people lifting for years still fall for the lies we tell ourselves.

The fact is, even someone with extremely good genetics that is a complete newbie to the game wouldn't gain 30 pounds of muscle in their first year. And subtle tricks don't make much difference. The basics account for 90%.

Also, there is NO WAY anyone could do TRUE HIIT workouts 7 days a week. This right here is a red flag that, either you don't work as hard as you think, or you don't do what you are telling others to do.

Take a look at some of my logs...I know a thing or two.

yes in that time frame I was "on" for about a total of 28weeks.

A lot of your points for general health and "fitness" yes I agree, however competing is apples to oranges.

I've see countless times, women's specifically, add hundreds of calories to their diet and lose body fat rather quickly when paired with HIIT cardio and strength based weight training. Again, competing vs. general health are night and day.

I don't need to get into a pissing contest with you. My track record speaks for itself.

http://anabolicminds.com/forum/workout-logs/289981-2017-season.html

 

[Rocket3015]

You are looking great and have done a very nice job so far, I can't believe you weight 193 ?? How tall are you ? Change takes time, don't rush things.