time to cut the Bullxxxx , hope ye'll help
MACnificence
Posts: 419 Member
OKay its time i cut this bull**** out of my life once and for all
F this disordered thinking around food and exercise , ive had it
Yes i WAS fat . because i ****ing ate too much had no concept of calories and sat on my *kitten* all day eating that said food
im sick of living with a fear hanging over my head that i will be that fat girl again
ive reached out to ye before got yer advice and what did i do , let the little demon inside of me win every time
I cant keep letting that little demon win
Im hoping (understand if ye tell me to f off) but hoping ye wont , that i can start again with yer advice and get on the right track to BALANCE
main goals now , is to reverse diet up to maintaince and build my metabolic capacity as high as i can get it
whilst hopefully making some strength gains
to find an understanding that cardio is a tool and not the be all and end all so finding a balance with that aswell which doesnt affect my strength goals
im gunna link my last thread
http://www.myfitnesspal.com/topics/show/1089811-some-advice-please
OKay so to update that
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
5'2 100-102bs no clue of body fat
What's your current gross intake of calories, on average?
1497 last week ,
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
P 109
C 192
F 31
Do you use a food scale and measure everything?
to the gram
Do you track all of your intake, daily? (Everything?)
yep except sundays but lunch is the same , dinner is cheat meal
Do you take cheat days or days off?
1 cheat meal a week (been a consistant thing over last year)
How much weight have you lost so far and over what time period?
from 196 in sept 2012
sitting at 100-102Ibs now
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
cutting cardio back this week. to 4 hours over 6 days instead of 5 to 5 and a half hours i was doing last week
was burning 2500 calories according to HRM last few weeks doing that so cutting that to only burn 2000
All pros routine 3x a week
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
not looking to lose weight, maintain weight , drop some body fat thats lingering around
Are you breastfeeding? no
Do you have thyroid issues/risks or PCOS? not that im aware of
what my weight has been doing in previous weeks
dec 21st 104.4
jan 15th 103.4
jan 19th 102.6
jan 21st 102.4
jan 23rd 102.2
jan 26 101.6
jan 30 101.4
jan 31 101.2
feb 1 100.8
feb 9 101.8
feb 19th 101.4
feb 22 101
feb 23 100.4
feb 26 100.2
today 101.8
just to add before jan 15th my weight was bouncing around i dropped cardio abit and its started budging downwards again most consistantly than it had for a good while
seems to be back to bouncing again now between 100-102
the start of the week is normally off due to cheat meal ,
also have upped calories this week so far , only 2 days but aim is to get over 1500 and as close to 1550 as possible
should i just keep going like that ? continue to increase calories by 50 every fortnight
Ill let it up to the experts..
F this disordered thinking around food and exercise , ive had it
Yes i WAS fat . because i ****ing ate too much had no concept of calories and sat on my *kitten* all day eating that said food
im sick of living with a fear hanging over my head that i will be that fat girl again
ive reached out to ye before got yer advice and what did i do , let the little demon inside of me win every time
I cant keep letting that little demon win
Im hoping (understand if ye tell me to f off) but hoping ye wont , that i can start again with yer advice and get on the right track to BALANCE
main goals now , is to reverse diet up to maintaince and build my metabolic capacity as high as i can get it
whilst hopefully making some strength gains
to find an understanding that cardio is a tool and not the be all and end all so finding a balance with that aswell which doesnt affect my strength goals
im gunna link my last thread
http://www.myfitnesspal.com/topics/show/1089811-some-advice-please
OKay so to update that
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
5'2 100-102bs no clue of body fat
What's your current gross intake of calories, on average?
1497 last week ,
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
P 109
C 192
F 31
Do you use a food scale and measure everything?
to the gram
Do you track all of your intake, daily? (Everything?)
yep except sundays but lunch is the same , dinner is cheat meal
Do you take cheat days or days off?
1 cheat meal a week (been a consistant thing over last year)
How much weight have you lost so far and over what time period?
from 196 in sept 2012
sitting at 100-102Ibs now
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
cutting cardio back this week. to 4 hours over 6 days instead of 5 to 5 and a half hours i was doing last week
was burning 2500 calories according to HRM last few weeks doing that so cutting that to only burn 2000
All pros routine 3x a week
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
not looking to lose weight, maintain weight , drop some body fat thats lingering around
Are you breastfeeding? no
Do you have thyroid issues/risks or PCOS? not that im aware of
what my weight has been doing in previous weeks
dec 21st 104.4
jan 15th 103.4
jan 19th 102.6
jan 21st 102.4
jan 23rd 102.2
jan 26 101.6
jan 30 101.4
jan 31 101.2
feb 1 100.8
feb 9 101.8
feb 19th 101.4
feb 22 101
feb 23 100.4
feb 26 100.2
today 101.8
just to add before jan 15th my weight was bouncing around i dropped cardio abit and its started budging downwards again most consistantly than it had for a good while
seems to be back to bouncing again now between 100-102
the start of the week is normally off due to cheat meal ,
also have upped calories this week so far , only 2 days but aim is to get over 1500 and as close to 1550 as possible
should i just keep going like that ? continue to increase calories by 50 every fortnight
Ill let it up to the experts..
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Replies
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Just an update
Average Calories for this week were
1525
F 34
C 193
P 108
Weight still bouncing around
Friday 100.4
Saturday 101.4
Today Sunday 101.20 -
Tagging0
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Wow I'm 5'2 and 124ish, currently on a cut (bulked from about 115 to 130) can't imagine getting down to 100. Planning to bulk again when I get down to about 118.0
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Wow I'm 5'2 and 124ish, currently on a cut (bulked from about 115 to 130) can't imagine getting down to 100. Planning to bulk again when I get down to about 118.
ya never really saw myself getting down this low either, initial goal was 120.
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Do you have pictures to show us?
I'm not as tall as you (only 4'11") and aiming for 130lbs at this stage.
Your plan sounds great. Suggest only weighing yourself once/wk though.0 -
Hi! Following and encouraging is fine, but we ask that people not give advice on intake threads. Thanks
http://www.myfitnesspal.com/topics/show/861596-please-read0 -
Do you have pictures to show us?
I'm not as tall as you (only 4'11") and aiming for 130lbs at this stage.
Your plan sounds great. Suggest only weighing yourself once/wk though.
No I haven't uploaded any pictures here ?
I weigh daily so I can see fluctuations and what's normal , weighing daily isn't really a issue for me to be honest
I just use it to see natural swings in weight0 -
48hour bump :flowerforyou:0
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Hey just giving this a bump
Updated weight 100Ibs this morning0 -
Hi!
Sorry for the delay.
How much cardio are you now doing?0 -
Tagging to follow. I am close to the same stats.0
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Hi Sara ,
About 40 mins 5 days a week
I'm starting a job Tuesday so that's all ill be able to fit in before work0 -
I would like to get your cardio down to 3 x a week, unless you have performance goals with regard to this. Would this be an option for you?0
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3 x 40 minute sessions is it ?
No ill do it it will be a big adjustment but I'm willing to do what it takes , I just feel at the moment I'm spinning my wheels and not getting anywhere0 -
Can you drop the cardio to the 3 x a week.
As we are dropping cardio I do not want to make a big adjustment to your calories, so can you look to add just 50 calories a day, all to carbs, so you nudge them up to just over 200g a day on average.
Your fats are quite low (but not concerningly so). How is your general health? Hair, nail quality? Hormones (outside of usual fluctuations we get)? How easy is it for you to adhere? (I find it challenging keeping my fats down when upping calories).0 -
I actually find it nearly easier to stick to lower fat intake I don't particurily like to eat dairy and stay away from nuts and all that because i like more bang for my bunk calorie wise for satiety so tend to pile on the veggies so the extra carb is always a nice welcome
I think my hair and nails are okay, but skin has been acting up but have been stressed so could easily be down to that
Also I was thinking of switching from All Pros ? But have had mixed opinions of doing a split because I'm still new to lifting
I think I'm just getting frustrated with All Pros because my progress has been so slow so was thinking of changing it up
What would your opinion be on this ?
I'm just getting a bit bored of doing the same movements 3x a week and always feel beat by the last few movements , OHP and bicep curl has seen very very little progress0 -
Hey
Just giving this a friendly little bump If ye get around to answering about doing a split routine 0 -
Hi
So i found this routine, does it look like a well layed out upper/lower split routine
The Muscle Building Workout Routine: Upper Body A
Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lateral Raises
2 sets of 10-12 reps.
1 minute rest between sets.
Triceps Press-Downs
2 sets of 10-12 reps.
1 minute rest between sets.
Dumbbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
The Muscle Building Workout Routine: Lower Body A
Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.
The Muscle Building Workout Routine: Upper Body B
Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Flyes
2 sets of 10-12 reps.
1 minute rest between sets.
Barbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
Skull Crushers
2 sets of 10-12 reps.
1 minute rest between sets.
The Muscle Building Workout Routine: Lower Body B
Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Laying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Calf Raises
4 sets of 10-12 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.0 -
Bumping so we get to this soon. Sorry for the delay.0
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No problem guys , whenever ye get a chance0
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Just a little weight update
Today Sunday 23rd - 99.6Ibs0 -
How have you done with cutting down the cardio?
Also, apologies if I missed it, but how long have you been doing AllPro's?0 -
Good stuck to just 3 cardio sessions this week
I started All Pros a few months before Christmas but made little to no progress because my main focus was still on cardio
Took a week off at Christmas because the gym was closed and had to deload when I got back , working on getting weights up again since then
Couldn't progress on OHP at all , so changed to dumbbell over head press
Just got my bench up to 25kg last week for 6 reps,
I don't know is it the slow progress that's making me dislike the programme but I do find all the compound movements are hard in one session
ETA : don't know should I add my daily activity has changed started a job last week where I am on my feet for about 7 hours a day0 -
Re your calories. You look to be averaging about 203/30/110 c/f/p.
Can you try to get your carbs up a bit, to nearer 210 and your fats to nearer 35g.
I will get back to you shortly re the routine.0 -
Thanks Sara, appreciate the help
oh also will I leave protein at 110 ?
So that bumps my calories up to 1,595 ya ?0 -
Thanks Sara, appreciate the help
oh also will I leave protein at 110 ?
So that bumps my calories up to 1,595 ya ?
Yep.
And I still need to get back to you re the routine.0 -
Thanks Sara
Just to add I tried the upper / lower body split this week and I did enjoy it more apart from a little break down I had last night while doing squats (let's just say tears were shed out of frustration) I'm still seeing minimal gains and squats seem to be a weak spot for me!
But the change in routine was definitely nice , I did add weighted hip thrusts to the leg routine though mainly because squats were so disasterious last night!0 -
Hi
Hope ye don't mind me giving this a little bump
Just wondering aswell how long will I stay at current intake for ?
I find during the week when I'm training weight is normally between 100-102 Ibs0 -
^^we do not mind people bumping at all - in fact we want them to if we have not responded in a couple of days as threads can get 'lost' in the activity. We will get back to you later today hopefully (sorry for all the delays - both myself and SideSteel have been busier than usual recently.0
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No need to apologise , whenever ye get a chance
Thanks guys :flowerforyou:0
