Yo's successful carb cycling routine with diet and regime!

tinytemple

bump

cassiepv

I've been asked a few times how my other half as got to look the way she has, which you can see directly below in the pictures here:





Vid of her recently squatting - http://www.youtube.com/watch?v=TrE3Ez5-aXc


Diet
In terms of her diet, its very simple. 3 days of low/no carbs and 1 day of higher carbs. Whilst she doesn't eat the same foods every day exactly, her typical day will fit around this as it keeps costs low and is healthy.

Low Carbs Day
Meal 1: 120g lean steak/fish/venision with 30g nuts
Meal 2: 100g chicken/turkey breast and veg
Meal 3: lean steak/fish/venision , some green vegetables with a small handful of nuts
Pre-Workout Meal: protein shake
Meal 4: protein shake, 15g of Glutamine
Meal 5: 150g white fish and 100g vegetables

High Carbs Days
Meal 1: 80g oatswith water, and a scoop of whey protein.
Meal 2: 120g chicken breast and veg
Meal 3: 120g extra lean steak, veg and 60g wholegrain rice or similar
Pre-Workout Meal: protein shake
Meal 4: protein shake, 15g Glutamine
Meal 5: 120g white fish, 2-3 baby potatoes potato and veg
Meal 6: protein pancake with 30g peanut butter

Supplements
All supplements supplied by Gaspari (since I am a Gaspari rep/athlete).

Fish Oil
Multivitamins
Glutamine (as she trains)
BCAA’s (as she trains)
L-Carnitine (in multi vit)
CLA
Whey Protein
ZMA


Cardio
50 mins of SSCV 4-5 days a week. We will be changing this to HIIT in the new year to see how she reacts to it.

Weights

Quads
Leg Extensions - 20-25 reps x 3 sets
Leg Press - 20-25 reps x 4 sets
Hack Squat or squats depending on availability - 10-12 reps x 4 sets
Body Weight lunges - length of gym x 12 (6 each direction)
Leg Extensions (heavy as poss) - 12 reps x 3/4 sets

Back
Assisted Overhand Pull Ups - 12 reps x 3 sets
Reverse Grip Pulldowns - 12 reps x 4 sets
DB Row on incline bench - 12 reps x 4 sets
Hyperextensions - 12-15 reps x 4 sets
Low Row 12-15 reps x 3/4 sets
Straight Arm Pulldowns - 12-15 reps x 4 sets
DB or BB Shrugs - 12-15 reps x 3/4 sets (sometimes done on shoulders day)

Shoulders
Seated Lateral Raise - 12-15 reps x 4 sets
Standing Lateral Raise 12-15 reps x 4 sets
Incline Front Raise - 12-15 reps x 4 sets
Standing Front Raise - 12-15 reps x 4 sets
BB/DB or Machine Overhead Press - 12-15 reps x 4 sets
Incline DB Front Raise - 12-15 reps x 4 sets
Incline DB Delt Fly - 12-15 reps x 4 sets
Cable Face Pulls - 12-15 reps x 4 sets (depending on time, sometimes less work done)

Chest
Machine Fly - 12-15 reps x 4 sets
DB Fly - 12-15 reps x 4 sets
Cable Fly - 12-15 reps x 4 sets
DB/BB or Machine Press - 12-15 reps x 4 sets

Hams and Calves
Seated Calf Raise - 12-15 reps x 4 sets
Lying Ham Curl - 12-15 reps x 4 sets
Leg Press Calf Raise - 12-15 reps x 4 sets
Leg Press Deep (knees touching chest) - 12-15 reps x 4 sets
Standing Calf Raise - 12-15 reps x 4 sets
Seated Ham Curl - 12-15 reps x 4 sets

Bi's and Tri's
Standing DB Curl - 12-15 reps x 4 sets
Cable Reverse Grip Tricep Pulldown - 12-15 reps x 4 sets
DB Preacher Curls - 12-15 reps x 4 sets
Cable Tricep Pushdown - 12-15 reps x 4 sets
DB Hammer Curls - 12-15 reps x 4 sets
Single Arm Cable Kick Backs - 12-15 reps x 4 sets

Using the above regime she has achieved what you have seen in the photos and taken her squat in two months from 25kg to 77.5kg and indeed most of her lifts actually match mine body weight for body weight (e.g. pro rata, if we were the same weight as me, she would be lifting the same as me.

Pretty damned impressive for someone who has been only training for 6 months and weight lifting with me for only 2 months. I'm excited for her future - she can go far in my book!

50 minutes of cardio 5 times a week !?! She does Cardio ! A lot of cardio

jgirlredzz

I'd just like to chime in that as a woman, building muscle happens really fast for me too. The difference between me and Yo is that I had a lot of fat to lose before the muscle could be seen. Once I got my fat percentage down around 20% (through diet and cardio) I started lifting weights (just casually on my own) and boom! Literally in a matter of weeks I had back and arm definition.
I see Yo's physique and I have no question that it's natural muscle. Her muscles are totally proportional to her frame. She started lean and I'd bet money that she would test clean.
Well done to you both.

Matt_Wild

I'd just like to chime in that as a woman, building muscle happens really fast for me too. The difference between me and Yo is that I had a lot of fat to lose before the muscle could be seen. Once I got my fat percentage down around 20% (through diet and cardio) I started lifting weights (just casually on my own) and boom! Literally in a matter of weeks I had back and arm definition.
I see Yo's physique and I have no question that it's natural muscle. Her muscles are totally proportional to her frame. She started lean and I'd bet money that she would test clean.
Well done to you both.

Thank you - well said.

Seems natural on MFP for someone to do well and others to try to knock them!

mcbellnz

Bump.

MagicalLeopleurodon

I tried carb cycling-waaaay too rough on hypoglycemics.

i got great results before i decided the hospital wasnt a great idea.

soldier4242

I have to wonder if I were to just follow the workout routine and the diet without the supplements if I could still achieve these results. Are there results unreachable without supplements or would it just take a bit longer or are the supplements simply to make it easier but not really all that necessary?

chrisdavey

I have to wonder if I were to just follow the workout routine and the diet without the supplements if I could still achieve these results. Are there results unreachable without supplements or would it just take a bit longer or are the supplements simply to make it easier but not really all that necessary?

There is no need to copy anyone's workout or diet. A larger male is clearly not suited to the diet of a smaller female for starters.

mamareese

bump

KittieLea

I've seen this thread before...so glad it pops up on the feed every now and then so I can look at Yo's pictures for motivation
You and Yo are so inspiring, keep it up!

estelle74uk

Bumpy for later

soldier4242

I have to wonder if I were to just follow the workout routine and the diet without the supplements if I could still achieve these results. Are there results unreachable without supplements or would it just take a bit longer or are the supplements simply to make it easier but not really all that necessary?

There is no need to copy anyone's workout or diet. A larger male is clearly not suited to the diet of a smaller female for starters.

I guess we could all come up with our own workout routines and our own diets but I am just getting started and I don't see anything wrong with learning from the example set by those who have already achieved what I am setting out to do.

Obviously the amount of weight used and the number of reps in an exercise would have to be adjusted for other people but the exercise itself would be the same.

Obviously I am not going to eat the exact same portions as someone twice or half my size but the specific foods can be beneficial regardless of gender or size.

You also never actually addressed the question I was asking. Was your comment simply a way of calling me stupid?

farsteve

I personally think that Yo's routine is too tough for me and I admire her for doing for such a routine! But that's not to say that it is too tough for you. And all of out eating plans and lifting routines are copies from somewhere else.

I also think the eating plan is pretty good too. It's broken out to 5-6 meals a day and (I'm guessing here) it's at a deficit before a competition to cut and probably at a surplus during off season to bulk/add muscle. If you proportion the food out to your size and weight and to meet your goals (bulk or cut), it is as good as anything else.

I also think that the fish oil, multi-vitamin and whey protein are the only supplements you need if you are not competing (and even then I'm not sure the rest of them would be necessary.)

I say try it. Say for a month to 6 week. At least a 20 gram protein supplement/shake before AND after a lifting session, fish oil and vitamin as directed. Lots of water, get plenty of sleep, etc......

Yo (and Matt) also appear to be "genetically gifted" as to body composition. So your results may or may not equal theirs, but you are not going to lose anything by trying and it may turn out to the best thing you ever did.

chrisdavey

I have to wonder if I were to just follow the workout routine and the diet without the supplements if I could still achieve these results. Are there results unreachable without supplements or would it just take a bit longer or are the supplements simply to make it easier but not really all that necessary?

There is no need to copy anyone's workout or diet. A larger male is clearly not suited to the diet of a smaller female for starters.

I guess we could all come up with our own workout routines and our own diets but I am just getting started and I don't see anything wrong with learning from the example set by those who have already achieved what I am setting out to do.

Obviously the amount of weight used and the number of reps in an exercise would have to be adjusted for other people but the exercise itself would be the same.

Obviously I am not going to eat the exact same portions as someone twice or half my size but the specific foods can be beneficial regardless of gender or size.

You also never actually addressed the question I was asking. Was your comment simply a way of calling me stupid?

I would start your own thread asking for advice.
Include height, weight, lifting experience, lifting numbers, any injuries etc. Start from there.

But to answer your question, yes you can get very lean without supplements.

stinadorantes

Does she do three days no carbs/low carbs then one day high carb then start back over agin with three days no/low one day high?

stinadorantes

I'm guessing she spreads them out about 3 hrs apart too?

BarackMeLikeAHurricane

Why such limited ROM on her squat? What days does she bench and DL?

larsensue

awesome! wish I had time to dedicate to this....

Lifting_Knitter

Bump for reference.

Joreanasaurous

So much respect. I don't have the discipline for that. Fantastic for her. And that's wonderful she has someone so supportive of her.

NavyKnightAh13

Bumping for read later. She looks amazing!!!!!!!!!!!!!!!!

JasonT1973

She is beautiful!!
Thank you for the level of detail you provided. I am educating myself now on how to transfer from a decade of sedate living to becoming active. I've lost a quick 30lbs but now I have to start exercising/training to keep going in the right direction.