so my better half - the smarter, pound for pound stronger and prettier, she’s not quite as funny as i am though, well…she’s dieting for a Natty bodybuilding show. it will be her first one, we tried last May but the show was cancelled a few days prior to so it was scrapped…
anyway, this is RANT intended for Stu in a PM but, i’ve decided to pull it and list it her in the Bodybuilding forum. it’s is about her cals, and carb cycle as we begin to prep. it’s adry run now through the new year, then we’ll back off a bit, and do again. the show is in March 2012.
here is the cut/paste message i was going to send, it starts w/ me saying congrats to stu on his recent engagement, don’t let it throw ya. i’’ post a few pics and perhaps some progress shots along the way. she’s a bit more privvate than i so i’ll blur out some if i have too.
it’s tough to shit where you eat as well. god knows i’ve requested nudes and written a dirty letter or two to a few t-vixens, that said male and female input would be great and useful.
first off, hello, hope training and life are going well, congrats to you and your lady, awesome!
DISCLAIMER - send me a bill for answering the questions.
Brief and two things…my girl is starting to diet for a show we are planning in March 2012. we are making a dry run to get down as near lean as she can then back off some before a prep for the show.
she is @138lbs right now but holding way more muscle while being lean this off-season. her face is lean, shoulders are vascular, waist and legs (legs being her weight holding area) are leaner than when she was even 5-7lbs lighter last go around.
last time we made it to a few days out, before learning her show was cancelled. to be honest, brutally…her legs, hams, ass need to be leaner, even then she could have been smaller w/ less bf. this is where being the boyfriend, guy, lover dude and the advisor is TOUGH. i love her butt as is, not a fan of striated glutes on women, but for the sake of what she’s doing we want to get as lean as we can. she needs her legs to be leaner, last go around she knew it too though. her legs look good but as a former carb loving soccer player, her legs are thicker than her upper half.
anyway, being brief, yeah right. we are using a basic structure from CT’s carb/calorie cycle -playbook. dropping her BMR inclusive of her execise/training level by 20% then calculating puts us at a level whereby - high days she’s above her need a bit, moderate days will look the same, low days (3 per week) will be lower than they are now. calorically speaking.
the adjustments will push her carbs high on 2 days, the same as they seem to be now for 2 moderate days and lower than they are now on the low days. proteins and fat will ideally remain constant, her P will go up w/ this new diet, her F will be decreasing…we’ll see.
right now she’s remained @138lb w/ her clean diet as is. she is leaner than she’s been so despite not moving the scale she looks far greater @ this weight than she did in times past. to me she looks as lean or leaner than she did nearly 10lbs lighter, her back, arms, shoulders are holding more muscle, it’s visible.
****The Q - (so sorry, i write this all down for myself likely more so than for you all) have you/do you follow or use this methodology. 25% carb breakfast, 50% in pwo window, then the remain 25% carb in the meal 60-90min pwo. this is the main change along w/ bumping the P up and lower her fats. all other meals, the three besides those three feeds will be P, veggie, fat.
just wondering your take on it, that system of carb cycle + timing of carbs. it’s not far from what we did in the past. in the past we needed to bump up fats, 33g day wasn’t enough, that’s where she’ll be now down from 60+g fat. we bumped the fats up in the past to meet caloric need and also when she stalled we noted that her fats were too low. the quantity of carbs in that pwo window seems huge 110g pwo + another 55g in the pwo meal for a total of 165g carbs in that window after her workouts. thoughts???
also, the source? thinking pwo will need to be a carb drink + white rice to make the difference (110g). w/ the meal - likely a brown rice or sweet potato + oats, some combo to hit 55g.
she’s a vegetarian so the protein end is rough too. egg whites, chik (fake chicken cutlet patties) fungal, whey, wheat, egg blend. w/ remainers made up in whey drinks to hit her #'s.
that was question one. a big lump of shit huh.
Q2 2 - Carb drink? do you use Surge, if so, which one, the recovery drink correct, do they make a pre-workout as well. is that worth buying? thinking of picking up some gycomayze by On, it’s just a carb drink, i like it because i don’t bloat w/ it and it digests nice, no GI distress.
again sorry to write you a book, if you don’t respond or want to charge me…i’ll understand. we’ve got a handle on things, sort of. i mentioned she’s a dr and scientist so crunching #'s is easy for her, i’m just not sure they make sense.
20% decrease from 2262 bmr x 1.6 is 1987cal on high, 1811 on moderate, 1636 on low. not sure if the variance is high enough. again it’s simple math for a girl age 32, 5’4" @138lbs @her fitness activity level…but numbers are one thing, i’m looking for opinions from folks who have done the dance before.
bonus Q - any tricks …haha tricks to get her legs smaller, get more fat off of them? plyo, keeping it grooving doing plyo between heavier sets, higher rep ranges, drop sets, adding in HITT cardio. all forms of cardio considered, it seems the row machine, stairmaster and bike work better than the treadmill and eliptical. your opinions?
basically we are doing as little as we can first to see results, e.g. don’t take out too much too quick or you burn out your options/resources. slashing cals now and buring up w/ 2x day cardio early is not what’s needed.
removing peices from her diet one at a time, the main change now is the timing of cals, and bumping her carbs up, it seems counter intuitive but we’ll see. buying eggo wholewheat low fat waffles, white rice, brown rice, potatoes w/ no fat cheese, steak fries, we felt like fatty mcfatty’s at the grocery yesterday.
usually it’s meat for me, egg whites and veggies for her. we’ll see. i’m likely going to grow eating these carbs because they will bump up my daily intake cals, whereby she is adding these carbs in for the timing and #'s game but her overall cals will be decreased.
the breakdown P/F will always be around 210g/30g C- High day 219g M- 175 L-131 we’ll bump down another 10-20% after 4 wks if she is stalling.
this was wrtten a bit jumbled, respond to any parts you wish, different insight(s) is always welcome. more helpful is if you’ve gotten into contest shape not just have ideas about it.
i’ll thow up a few pic now. abs when she was dieted down more and current, an old lat spread vs newer back pics. her back is her strong point. her new lat spread blocks out the sun