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Kaleyrae is burnin' body rubber with Lipotrophin-PM & Napalm!

kaleyrae90 said:
Stats:
Ht: 5'6
Wt: 136
BF%: 19% (rechecking tomorrow)

Diet:
Calories:~1300
Carbs: 55% ~715 cal
Protein: 25% ~325 cal
Fat: 20% ~260 cal

Training:
Varies day to day
Mon., Fri.: Weights
Wed.: Weights & Cardio
Tues., Sat.: Cardio
Sun., Thurs.: Rest
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Ok, Kaley :) stuff looks good (I see you're giving yourself rest days; awesome, very important, since that's when your body adapts and you get your results!)...

Just a few notes:
1. May need to take in more calories, though, going on the amount of training you're going to be doing. A quick calculation (now that you have your training days up there) of your maintenance calories puts you between 2178-2333 calories per day. This means that 'fat loss' calories will be anywhere between 1678-2300 calories per day. Just keep this in mind; going TOO LOW can be detrimental to your goals, instead of helping them.
2. You actually look a leaner than 19% BF (but that's just my observation, and I'm usually pretty good at guesstimating people's body composition).

Aside from all that...Good luck getting down to your goal of 14% BF (all going well, and with everything set in place, from diet to training to supplements to recovery, you should be able to do this in a maximum of 10 weeks, if you are indeed 19% BF)! So, GO GIRL!!!
 
Guejsn said:
Ok, Kaley :) stuff looks good (I see you're giving yourself rest days; awesome, very important, since that's when your body adapts and you get your results!)...

Just a few notes:
1. May need to take in more calories, though, going on the amount of training you're going to be doing. A quick calculation (now that you have your training days up there) of your maintenance calories puts you between 2178-2333 calories per day. This means that 'fat loss' calories will be anywhere between 1678-2300 calories per day. Just keep this in mind; going TOO LOW can be detrimental to your goals, instead of helping them.
2. You actually look a leaner than 19% BF (but that's just my observation, and I'm usually pretty good at guesstimating people's body composition).

Aside from all that...Good luck getting down to your goal of 14% BF (all going well, and with everything set in place, from diet to training to supplements to recovery, you should be able to do this in a maximum of 10 weeks, if you are indeed 19% BF)! So, GO GIRL!!!
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Yes, I thought you would approve of those rest days :) I love how you suggest both eating and resting a lot. Sounds like the good life :D

I think I am going to bump up my caloric intake... probably anywhere from 1500-1700. Being hungry all the time is not worth being temporarily skinnier! I weighed myself tonight and took my BF% (which was on one of those inaccurate electric measurers that you hold out in front of you), and I was 133.5 at 20.2%. I don't think I'm at that much at all but who knows. My sister has a fat caliper so I may ask her to do the three-site caliper test. That should be pretty accurate. It sounds good to hear someone say I look leaner than 19%... I hope it's true! BTW, how many grams of protein do you think I should be taking daily?
 
kaleyrae90 said:
Yes, I thought you would approve of those rest days :) I love how you suggest both eating and resting a lot. Sounds like the good life :D

I think I am going to bump up my caloric intake... probably anywhere from 1500-1700. Being hungry all the time is not worth being temporarily skinnier! I weighed myself tonight and took my BF% (which was on one of those inaccurate electric measurers that you hold out in front of you), and I was 133.5 at 20.2%. I don't think I'm at that much at all but who knows. My sister has a fat caliper so I may ask her to do the three-site caliper test. That should be pretty accurate. It sounds good to hear someone say I look leaner than 19%... I hope it's true! BTW, how many grams of protein do you think I should be taking daily?
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good job at the gym today bub. im proud of you for setting a goal and getting after it like this! Also with a lot less stressful diet than before...and what i find funny is you are only 1 Lbs over your results you got with that diet. :D rosie your comments are just backing up what i have been telling her :D thanks!
 
kaleyrae90 said:
Yes, I thought you would approve of those rest days :) I love how you suggest both eating and resting a lot. Sounds like the good life :D
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Rest is IMPORTANT! Definitely. Without rest you're wasting your time, if you want my honest opinion. Same as if your diet is not right...


kaleyrae90 said:
I think I am going to bump up my caloric intake... probably anywhere from 1500-1700. Being hungry all the time is not worth being temporarily skinnier!
Click to expand...

Yes, INcrease your calorie intake. The 'temporary skinnier' is simply because you lose food and water weight, not because you lose actual FAT. WHich is why when people diet (especially of they cut out carbohydrates (CHO), since for every gram of CHO your body stores 3 grams of water!) they gain weight back so fast (it's all the water and food coming back, but not actual fat, per se).


kaleyrae90 said:
I weighed myself tonight and took my BF% (which was on one of those inaccurate electric measurers that you hold out in front of you), and I was 133.5 at 20.2%. I don't think I'm at that much at all but who knows. My sister has a fat caliper so I may ask her to do the three-site caliper test. That should be pretty accurate. It sounds good to hear someone say I look leaner than 19%... I hope it's true!
Click to expand...

Yes, the BMI body composition measures are soooo out (like up to 10% BF!), since they depend very much upon your hydration levels, whether or not you've just done exercise, what time of the day, etc...If you want an ACCURATE measure of your body composition, get someone who is QUALIFIED to do it (this means that they SHOULD know what they are doing (many don't, but if they are an ISAK Anthropometrist, then they will, since the standards for gaining this qualification are pretty high), and be pretty accurate in their estimation). The best way to get skinfolds done is from 6-8 sites (anything less and error of estimation increases)...Otherwise, the gold standard of body composition measuring is done via underwater weighing if you can do it that way (I'm not sure how expensive or accessible this is over there; over here it is off-the-charts expensive and only one apparatus available in the Southern Hemisphere for it). Otherwise, yes, skinfolds from 8 sites is best...


kaleyrae90 said:
BTW, how many grams of protein do you think I should be taking daily?
Click to expand...

Have about a gram per pound of bodyweight per day. On rest days you can decrease this by half if you like, but try and get it up there, since you want to preserve as much lean body mass as possible!


TexasLifter89 said:
good job at the gym today bub. im proud of you for setting a goal and getting after it like this! Also with a lot less stressful diet than before...and what i find funny is you are only 1 Lbs over your results you got with that diet. :D rosie your comments are just backing up what i have been telling her :D thanks!
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Yes, you don't need to starve yourself (look at me; I eat as much as Sean most days, LOL). You DON'T need to diet. Think of it more as a nutrition plan (since you should be eating the same way for bulking as you would for cutting, except for the former you eat much MORE). It should be a LIFESTYLE (like exercise)...No worries! Remember that I HAVE been doing this for the last 9 years!
 
Guejsn said:
Rest is IMPORTANT! Definitely. Without rest you're wasting your time, if you want my honest opinion. Same as if your diet is not right...




Yes, INcrease your calorie intake. The 'temporary skinnier' is simply because you lose food and water weight, not because you lose actual FAT. WHich is why when people diet (especially of they cut out carbohydrates (CHO), since for every gram of CHO your body stores 3 grams of water!) they gain weight back so fast (it's all the water and food coming back, but not actual fat, per se).




Yes, the BMI body composition measures are soooo out (like up to 10% BF!), since they depend very much upon your hydration levels, whether or not you've just done exercise, what time of the day, etc...If you want an ACCURATE measure of your body composition, get someone who is QUALIFIED to do it (this means that they SHOULD know what they are doing (many don't, but if they are an ISAK Anthropometrist, then they will, since the standards for gaining this qualification are pretty high), and be pretty accurate in their estimation). The best way to get skinfolds done is from 6-8 sites (anything less and error of estimation increases)...Otherwise, the gold standard of body composition measuring is done via underwater weighing if you can do it that way (I'm not sure how expensive or accessible this is over there; over here it is off-the-charts expensive and only one apparatus available in the Southern Hemisphere for it). Otherwise, yes, skinfolds from 8 sites is best...




Have about a gram per pound of bodyweight per day. On rest days you can decrease this by half if you like, but try and get it up there, since you want to preserve as much lean body mass as possible!




Yes, you don't need to starve yourself (look at me; I eat as much as Sean most days, LOL). You DON'T need to diet. Think of it more as a nutrition plan (since you should be eating the same way for bulking as you would for cutting, except for the former you eat much MORE). It should be a LIFESTYLE (like exercise)...No worries! Remember that I HAVE been doing this for the last 9 years!
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This is Kaley on Austin's account.

I emailed you yesterday about your opinions on a good base workout routine and I was wondering if you had had a chance to look at it.

I love hearing you say I need to eat more. That's so comforting! Hehe :)

And about the BF% test... I can probably get my sister to do the eight-site test. She knows what she's doing b/c she's an ex-figure competitor. Plus, her major is in fitness & human performance so whatever she comes up with should be pretty accurate.

FOOOOOOOOOOOOOOOOOOOOOOOOOOD haha... :pizza:
 
Good advice in here! One thing I haven't seen mentioned is water intake. Try to drink AT LEAST a gallon of COLD water every day. Especially in this summer heat, and in TX! I drink closer to 2, usually a bit more.

Other than that... Listen to Rosie! Get plenty of rest and don't be afraid of eating more quality calories!

I'm on a mission to clean up my act and get more than 5 hours of sleep tonight. (I told you, this is my vice!) Time to go eat and hit the sack. :D

Keep up the good work!
 
shaddow said:
Good advice in here! One thing I haven't seen mentioned is water intake. Try to drink AT LEAST a gallon of COLD water every day. Especially in this summer heat, and in TX! I drink closer to 2, usually a bit more.

Other than that... Listen to Rosie! Get plenty of rest and don't be afraid of eating more quality calories!

I'm on a mission to clean up my act and get more than 5 hours of sleep tonight. (I told you, this is my vice!) Time to go eat and hit the sack. :D

Keep up the good work!
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yeah man 5 hours must suck time after time. I had her put down 3 water bottles today in they gym and am getting her in the habit of putting down 1 gallon minimum daily.
 
TexasLifter89 said:
This is Kaley on Austin's account.

I emailed you yesterday about your opinions on a good base workout routine and I was wondering if you had had a chance to look at it.
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I never got it, chick. Send it through again. E-mail is [email protected].
 
You've got yourself a pretty good catch there dear...that Austin guy is a pretty cool dude :).

As for your log....I will be following along and if you are to have any questions and care to know some of the scientific aspects of how things work feel free to ask anytime, or have Austin pm me...lol. :lol:

I'm here to help and give you support as well so without further ado...good luck and don't settle for less than the goals you set forth for yourself.

Cheers!:cheers:
 
A quick note

SamBoz19 said:
....I'm here to help and give you support as well so without further ado...good luck and don't settle for less than the goals you set forth for yourself.
Click to expand...

Yep, like Sean said, we'll be here, following along and helping out wherever and whenever we can...

Sent you through that programme, lady (yes, there were some changes to the days that you had down for training, but if it doesn't suit, it can be adjusted). Also, you can do Alternating Dumbbell Lunges (either forwards or backwards) instead of Lying Leg Curls on your Full-Body Circuit day, if you want.
 
Day 2




Workout
Off day (much needed after my intense ab workout yesterday... I feel like my love handles are about to fall off pff I wish!)

Dosing
A. 2 Lipotrophin-PM (First thing in the morning)
B. 2 Lipotrophin-PM (Last thing before bed)


Effects
Sleep Quality - 4/5
I'm still waking up pretty refreshed in the mornin' :)

Appetite Suppression - 3/5
Still working great! (Are you happy, Austin? haha)


Miscellaneous notes​
none
 
Day 3




Workout
A. HIIT Cardio on Elliptical (12 min.)
B. HIIT Cardio on Treadmill (12 min.)
C. Leg Press 3 x 10
D. Seated Calf 3 x 10
E. Standing Calf Raises 3 x 10
F. Torso Rotation 2 x 15

(Missed out on leg curls :( )


Dosing
A. 2 Lipotrophin-PM (First thing in the morning)
B. 2 Lipotrophin-PM (Last thing before bed)


Effects
Sleep Quality - 2/5
I woke up quite a bit. Idk why...

Appetite Suppression - 3/5
Still the same


Miscellaneous notes​
The HIIT cardio DEFINITELY kicked my butt. But, I loved it! :) Even if I almost fell off the treadmill when I stopped because I was so exhausted and light-headed. Haha!

I had to cut my workout a little short because the gym was closing... BUMMER!
 
kaleyrae90;1481976 [B said:
Workout[/B]
A. HIIT Cardio on Elliptical (12 min.)
B. HIIT Cardio on Treadmill (12 min.)
C. Leg Press 3 x 10
D. Seated Calf 3 x 10
E. Standing Calf Raises 3 x 10
F. Torso Rotation 2 x 15

(Missed out on leg curls :( )
Click to expand...

Hey, chick, you don't need to do the HIIT the way I told you on TWO different things; if you do it hard enough 12 minutes in total should be ENOUGH to whip your butt! (They will also be more hard out when you can just GO when you want to, and not have to adjust the speed up and down; you'd be better off doing it on a bike or going outside and running sprints). But, hey, apart from that, looking good (never mind that you missed you hamstrings this time around).
 
kaleyrae90 said:
Day 3




Workout
A. HIIT Cardio on Elliptical (12 min.)
B. HIIT Cardio on Treadmill (12 min.)
C. Leg Press 3 x 10
D. Seated Calf 3 x 10
E. Standing Calf Raises 3 x 10
F. Torso Rotation 2 x 15

(Missed out on leg curls :( )


Dosing
A. 2 Lipotrophin-PM (First thing in the morning)
B. 2 Lipotrophin-PM (Last thing before bed)


Effects
Sleep Quality -
will update tomorrow when I find out!

Appetite Suppression - 3/5
Still the same


Miscellaneous notes:​
The HIIT cardio DEFINITELY kicked my butt. But, I loved it! :) Even if I almost fell off the treadmill when I stopped because I was so exhausted and light-headed. Haha!

I had to cut my workout a little short because the gym was closing... BUMMER!
Click to expand...
Good job today i was proud of you! Had some nice big ole' sweat beads going haha :D
 
Guejsn said:
Hey, chick, you don't need to do the HIIT the way I told you on TWO different things; if you do it hard enough 12 minutes in total should be ENOUGH to whip your butt! (They will also be more hard out when you can just GO when you want to, and not have to adjust the speed up and down; you'd be better off doing it on a bike or going outside and running sprints). But, hey, apart from that, looking good (never mind that you missed you hamstrings this time around).
Click to expand...

Hey I never got a chance to thank you for writing out the workout and stuff. I really can't tell you how much I appreciate it! It helped me out tremendously.

We were in such a rush I forgot to double-check the actual definition of HIIT cardio lol... So I just kind of did my own thing. And I was at Austin's gym and we were on a time-crunch so I just had a bad workout (well, compared to what I could've had).

Is the Barbell Romanian the hamstring workout?
 
kaleyrae90 said:
Hey I never got a chance to thank you for writing out the workout and stuff. I really can't tell you how much I appreciate it! It helped me out tremendously.

We were in such a rush I forgot to double-check the actual definition of HIIT cardio lol... So I just kind of did my own thing. And I was at Austin's gym and we were on a time-crunch so I just had a bad workout (well, compared to what I could've had).

Is the Barbell Romanian the hamstring workout?
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yessum :D. so are the leg curls you didnt get to do. thats why we used them as a substitute
 
SamBoz19 said:
You've got yourself a pretty good catch there dear...that Austin guy is a pretty cool dude :).

As for your log....I will be following along and if you are to have any questions and care to know some of the scientific aspects of how things work feel free to ask anytime, or have Austin pm me...lol. :lol:

I'm here to help and give you support as well so without further ado...good luck and don't settle for less than the goals you set forth for yourself.

Cheers!:cheers:
Click to expand...


Aw thanks! And believe me, I'll most likely take advantage of that knowledge of yours. I'm kinda new to all this stuff!
 
TexasLifter89 said:
its always the guys fault....im surprised i havent realized this yet. :lol: Tomorrow we will go and ill show you deal?
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You know I'm kidding. Don't make use our million little pet names in front of all these people ;) BAHA!!! Yes, I would like for you to show me tomorrow. :thumbsup:
 
kaleyrae90 said:
Haha you're funny! I like you!
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You will lose that notion as you get to know me. :D

I like the work out.... you arent doing the hip adductor/abductor for two hours strait while guys like me are acting like they aren't looking.

.... now back to reading about Nazi Germany for History class.

Adams
 
DAdams91982 said:
You will lose that notion as you get to know me. :D

I like the work out.... you arent doing the hip adductor/abductor for two hours strait while guys like me are acting like they aren't looking.

.... now back to reading about Nazi Germany for History class.

Adams
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oh adams always got the "I SPY" Game in action. haha. Anyone by a TV turn it onto Comedy central...its well worth the time currently :D.
 
Awww shucks.. you guys are so cute.. Uhh anywho, I'm joinin' a little late, but good to have you with us kaleyrae. Bring some of your girlfriends over too!:)
 
Haha yeah I think that one was actually on my list. But I was in a huge rush and had to skip it. At my local ghetto Bally those machines have been nicknamed "the sex machines" haha. I guess it's good to finally hear someone admit they're a little perverted? Haha jkkkk
 
DAdams91982 said:
You will lose that notion as you get to know me. :D

I like the work out.... you arent doing the hip adductor/abductor for two hours strait while guys like me are acting like they aren't looking.
.... now back to reading about Nazi Germany for History class.

Adams
Click to expand...

:lol: Hahahah that definately got me laughin pretty good.. Cant say i havnt been there myself!

Logs lookin good!! Rosie def knows her stuff! Shed probly kick my butt into shape too! :thumbsup:

AAAWWWW Wittle pet names! How cuutteee!!!! :lol: Im kidding!! My girl has names for me too. Most of the time its a$$hole though, hahah.

Keep rockin out girl!
 
3clipseGT said:
:lol: Hahahah that definately got me laughin pretty good.. Cant say i havnt been there myself!

Logs lookin good!! Rosie def knows her stuff! Shed probly kick my butt into shape too! :thumbsup:

AAAWWWW Wittle pet names! How cuutteee!!!! :lol: Im kidding!! My girl has names for me too. Most of the time its a$$hole though, hahah.

Keep rockin out girl!
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your not alone my brotha. I get that pet name on occasion...not too often though.
 
mattikus said:
Awww shucks.. you guys are so cute.. Uhh anywho, I'm joinin' a little late, but good to have you with us kaleyrae. Bring some of your girlfriends over too!:)
Click to expand...

Better late than never! Thanks for joining in! All my girlfriends are gifted with cute bodies that they don't have to lift a finger to get (execpt when they eat!) It's not fair. So yeah, I'm the only girl out of my friends who's into this kind of stuff.:head:
 
kaleyrae90 said:
Better late than never! Thanks for joining in! All my girlfriend are gifted with cute bodies that they don't have to lift a finger to get (execpt when they eat!) It's not fair. So yeah, I'm the only girl out of my friends who's into this kind of stuff.:head:
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and the only one that turns my head daily! ahaha. BTW...none have cute bodies. They are too skinny its not appealing
 
TexasLifter89 said:
your not alone my brotha. I get that pet name on occasion...not too often though.
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Hahaha that is always a good thing then! She likes to use the name very very loosely! Like 'mornin a$$hole, when im just getting up :lol:.. Gotta love wakin up to that!

/Hijack off :thumbsup:
 
3clipseGT said:
Hahaha that is always a good thing then! She likes to use the name very very loosely! Like 'mornin a$$hole, when im just getting up :lol:.. Gotta love wakin up to that!

/Hijack off :thumbsup:
Click to expand...
i just get it when im a smart ass or rude. but she always smiles when saying it.
 
TexasLifter89 said:
and the only one that turns my head daily! ahaha. BTW...none have cute bodies. They are too skinny its not appealing
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I work with runway models quite a bit. Really, most of them look like starving crackheads when not all made up and airbrushed in magazines. I like curves and some meat on the bones.(Not too much tho)
 
mattikus said:
I work with runway models quite a bit. Really, most of them look like starving crackheads when not all made up and airbrushed in magazines. I like curves and some meat on the bones.(Not too much tho)
Click to expand...


No doubt about that!!!! Curves and meat, yummy yummy goodness!! :lol:
 
mattikus said:
I work with runway models quite a bit. Really, most of them look like starving crackheads when not all made up and airbrushed in magazines. I like curves and some meat on the bones.(Not too much tho)
Click to expand...

Yes... meat on the bones is the way to go! :food: <~ is that totally unnecessary? kinda gross... :p
 
kaleyrae90 said:
Hey I never got a chance to thank you for writing out the workout and stuff. I really can't tell you how much I appreciate it! It helped me out tremendously.

We were in such a rush I forgot to double-check the actual definition of HIIT cardio lol... So I just kind of did my own thing. And I was at Austin's gym and we were on a time-crunch so I just had a bad workout (well, compared to what I could've had).

Is the Barbell Romanian the hamstring workout?
Click to expand...

No worries; happy to help. May as well get started RIGHT, than spend ages getting nowehere and then getting frustrated...All good...Yes, the Barbell Romanian Deadlift is for your hamstrings. It will also work your glutes (especially if you go heavier) and erector spinae (Delavier, 2006) (very important postural muscles)...As for the adductor/abductor machine; waste of time IMO, as you can work these muscle better by changing your stance on squats (i.e. the Dumbbell Sumo Squats on your Full-Body Circuit Day, as well as Dumbbell Lunges will do this) and deadlifts...
 
3clipseGT said:
:lol: Hahahah that definately got me laughin pretty good.. Cant say i havnt been there myself!

Logs lookin good!! Rosie def knows her stuff! Shed probly kick my butt into shape too! :thumbsup:

AAAWWWW Wittle pet names! How cuutteee!!!! :lol: Im kidding!! My girl has names for me too. Most of the time its a$$hole though, hahah.

Keep rockin out girl!
Click to expand...

LMAO...you too eh? Hey my GF calls me and then calls me an ass before she says hi sometimes (hint hint babe ;))...:rofl::toofunny:. However, its not like I can argue...I am an ass...hahahaha.

Cheers!:cheers:
 
SamBoz19 said:
LMAO...you too eh? Hey my GF calls me and then calls me an ass before she says hi sometimes (hint hint babe ;))...:rofl::toofunny:. However, its not like I can argue...I am an ass...hahahaha.

Cheers!:cheers:
Click to expand...

Yes, you are an ass :toofunny: (and a sweetie, but shhhhh; we'd have to kill anyone who knew that there was a soft, gooey, moist, marshmellow centre underneath that hard, crispy, black shell that people see...) :p
 
Guejsn said:
Yes, you are an ass :toofunny: (and a sweetie, but shhhhh; we'd have to kill anyone who knew that there was a soft, gooey, moist, marshmellow centre underneath that hard, crispy, black shell that people see...) :p
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Bogus...damn...don't go telling everybody now....lmao.:toofunny: Oh hell, no matter now...my cover is blown...j/k. :p
 
TexasLifter89 said:
I knew it was you all along sean!!

Invalid Link Removed
Click to expand...

AHAHAHAHAHAHAHA....:toofunny:

Yes I am hitting you with the official ASS stamp again for that...


Invalid Link Removed

Cheers lil bro!:cheers:
 
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