I have embarked on a transformation from flab to fab. I have tried before, but this time I will succeed.
I have already lost about 15 pounds through reducing my food (too much calorie restriction, I think), and exercising regularly and intensely. I know this will take a long time, but the time will pass regardless, and once it does, I will either look great or not; it is up to me.
So any critique would be appreciated. This will be long, but I want to be as specific as possible; both for me, and for any feedback anyone would be willing to give. I have read just about every back issue of T-Mag, so if I have made a glaring error, it is not for lack of trying.
My stats: Current weight 205. Height is 5’8"; body fat: way too much. I am 35 years old. I have no specific weight loss goals–I’ll know when I get there–but probably about 40 pounds is reasonable: I’m a muscly girl.
I am going to use a T-dawg 2.0 diet, and shoot for 2000 calories a day on non-lifting days, and 2000+Surge (split into before and after servings) on lifting days. I also plan to incorporate half a cheat day—healthier snacks from 3:00 p.m. on, and a dinner of whatever I want—once a week. I could be more strict, but I need to design something I can stick with for the long haul.
*2T ground flax, 1/4 cup milk, splenda
*Protein bar; greenbeans with whipped butter (.5 T) and 1/4 cup parmesan
*6 egg whites, 1 apple
*Two Boca sausages, two small lowcarb tortillas, two slices fat free cheese
*6 ounce ribeye steak, heap of greens with .5 T whipped butter
*1 cup cottage cheese, 1 cup blueberries
Total calories: 1990, 83 g fat, 65 g carb (net), 190 g protein (42%, 15%, 43%)
Lifting: I’m working with a trainer (mostly because it forces me to show up), who hasn’t said anything out of line with what’s here yet. We’re working on big compound movements, with heavy weights/fewer reps, but also spending time working on my grip/forearms/trunk muscles—I’ve been sedentary and doing a lot of computer work the last 20 years, and it shows. I lift twice a week, which unfortunately is the way it will probably stay given my schedule.
Cardio: I do 20-25 minutes of HIIT 3-4x a week (plus a total of 10 minutes warm-up/cooldown), and only one of the sessions is at night. I mostly either run on the track or use the elliptical trainer. Since I’m not terribly fit yet, I alternate running at a good pace with walking. I generally drink a glass of milk before morning cardio.
Month 1: 4 caps Hot Rox, 400 mg 5-HTP, Methoxy according to label instructions
Month 2: Same
Month 3: Remainder of my old MD6, T2
Month 4: Hot Rox, 5-HTP, double-dose Methoxy
Month 5: Same
Month 6: T2 plus T2 Pro
Throughout: Folic acid, Surge (pre and post workout), psyllium as needed
Does it sound like I’m generally on the right track?
If I start to add 15-20 minutes of cardio directly after lifting, do I have my Surge after or before the cardio?
Are there any other supplements I should consider?
Are 2 T of flax seeds (ground) daily enough for someone my size? I do also eat salmon once or twice a week.
Do I need to cycle off flax seeds, in order to maintain a favorable Omega 3/6 balance? If so, how?
I really appreciate any help: I want to put together a specific plan and really focus on it.