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Carma's Journal

carma

By carma
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jono Veteran member

jono

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What's the theory behind the litre every hour (that's a LOT of water! :shock: ) then tapering off before bed, Jono?

I haven't heard that one... :)

well i know it seems like a lot, but its not really. think about it a standard pump bottle is 750mls, so its only just over one of those per hour. i like to stay hydrated, and i think its better to have too much than not enough.

also i have experimented with different amounts of water and for me anyway this amount is just over the amount i need before i start to feel dehydrated.

tapering off before bed is an easy one, if you dont you will be up all night peeing.

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Rach New member

Rach

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Hi Carma, i was just reading some of your notes re BF loss and how you are feelin a bit discouraged cos its not coming off fast enough. Thought i would tell u that im finding the same thing and 2 chics i know in the gym who are also competing in May are finding it the same too. Ive noticed myself leaning out a lot and clothes are getting a lot baggier etc but the kgs go down a tad and then back up etc. Its so frustrating ay! Ive decided to quit worrying about it cos i think that as long as the nutrition and exercise is all in place then it HAS to come down. I think its just persistence and focus and a bit of time. As they say, good things take time. If you're leaning up and losing dress sizes then obviously stuff is happening. Keep doing what you're doing.

Are you competing soon? If so, where/when?

Im doing my first one in Welly in May. I cant wait!!!

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carma Member

carma

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Monday's journal entry.....

Diet to the letter!

Training =

Chest & shoulders

Incline DB Press 1 w/up 12.5k 12reps 3 sets

Flat DB Flies 1w/up 10k 12reps 3sets

Flat DB Press 10k 12reps, 12.5k 12reps 2 sets, 15k 12reps.

Pec Deck 25k 12reps 2sets, 30k 12 reps 2sets

Seated Db Press 8k 12reps 2 sets, 10k 10reps 2 sets.

*Cleanse 1 w/up, 20kbar+10k 15 reps 4sets

*Bentover Side raises 7k 10reps 4sets

Front Raises 7k 12reps 3sets

*=superset

I need to find a training partner coz i want to go up n weights but i can't get them up in position so it's holding me back. Really frustrating!!!

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jono Veteran member

jono

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Monday's journal entry.....

Diet to the letter!

Training =

Chest & shoulders

Incline DB Press 1 w/up 12.5k 12reps 3 sets

Flat DB Flies 1w/up 10k 12reps 3sets

Flat DB Press 10k 12reps, 12.5k 12reps 2 sets, 15k 12reps.

Pec Deck 25k 12reps 2sets, 30k 12 reps 2sets

Seated Db Press 8k 12reps 2 sets, 10k 10reps 2 sets.

*Cleanse 1 w/up, 20kbar+10k 15 reps 4sets

*Bentover Side raises 7k 10reps 4sets

Front Raises 7k 12reps 3sets

*=superset

I need to find a training partner coz i want to go up n weights but i can't get them up in position so it's holding me back. Really frustrating!!!

for chest ex. you can just rest the dbs on your knees then roll back and you'll be ready to go. or if your doing incline db press and they are too heavy to do that, just kick them into position 1 at a time.

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Growth Veteran member

Growth

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now i just need to find a way to do the same with seated db press ha.

When you find a way let me know these are the hardest to get set up for me. i just try to throw them up at the moment but not always succesfuly!

When im using 33s i just pik them up off the floor, bring them up to my knees, and then dit down so the DB's are resting on your thigh standing on end. Then just kick them up and up there.

Alternatively, if you can get someone to help you, you can just use two arms to get one dumbell into place, then put your other had in the starting position and get someone else to place it in your hand.

The second one takes way less effort and is alot easier it aint that hard to do it by urself.

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carma Member

carma

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1st of march (cant believe it's the third month of the year already!

6:30 5 flaxseed caps, 1multi vit.

7 30gm oats, 6egg whites, 1/2tsp cinnamon, sweetner. 5gm glutamine.

11 shake= serve wpc, essence. 15gm pistachio nuts.

1:30 Steak 5oz, 2 1/2cup salad.

2:30 Back & Biceps

C-grip lat pulldwns

1w/up

80*15

80*15

80*12

W-grip pulldwns

70*12

70*12

50*30

50*30

Seated Rows

1w/up

105*12

105*12

120*10

One Arm Rows

1w/up

20*10(per side)

22.5*10

25*10

Hammer Curls

8*10(per side)

10*10

10*10

BB Curls

10*15

10*15

10*12

Incline DB Curls

7*12

8*12

8*10

Cable Curls

18*15

24*12

24*12

18*12

4:15 shake= serve wpc, essence, ice. 30gm oats, 1/2 tsp cinnamon.

The rest of the day will go.....

5:30 Bike 35min

6:45 Chicken Breast 5oz, stirfry veges 3 cups.

10 Shake= serve wpc, ice, 15ml flaxseed oil, essence.

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deegee Veteran member

deegee

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very good weight on those back sets biceps seem to lag in comparison. Do you do all your back sets then your bi sets.

I think I mentioned before that I do the same split on back and bi's I do one back set then one bi set gives me a bigger rest between body parts and can go heavier.

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Growth Veteran member

Growth

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I dont think i've been pushing my biceps hard enough, but theres always next week aye!

Thats actually quite a lot of bicep work, given that they are involved to a lesser degree in your back work. Id say thats alot of bi work :shock:

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Mossley Member

Mossley

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Hi Carma

Do you find yourself getting hungry? I seem to eat so much more compared to you? My PT has me eating every 2 hours and the weight is still coming down so I'm curious. Maybe it's just a metabolism thing. Mine seems to need a bit of a kick start every so often!

I agree with the others too, good weights there!

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carma Member

carma

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Yeah i do find my self hungry alot of the time. I've been having lots of trouble over the last couple of months trying to the the calories and carbs right.

What is your daily calorie and carb intake Mossley?

I'm having a really bad day today so far. I crashed my car this morning and it just happened to be a BMW that i crashed into! It's hard to stick to the diet sometimes when bad stuff happens. I was naughty this morning and had a muffin and coffee while i was waiting for the mechanics to look at my car. So i will be doing extra cardio today.

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Mossley Member

Mossley

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I'm impressed at how clean your eating is so far out from comp. I was still eating heaps of chocolate and icecream, fries anything really up until 16 weeks out from competition. That's probably why I found it so hard that first week of changing. It was awful!

Roughly I think my calories are about 1600 per day, with carbs in my oats, fruit at morning tea, veges/salad and potato at lunch and my rice cake about 2pm. Not sure how many grams of carbs I eat, but I'm thinking its relatively low anyway.

I reckon you should start eating no more than 2-3 hours apart. If you have a look at my journal posts you'll see it's pretty much the same each day except my lunch and dinner (but even they seem the same after this long!).

I don't think you need to be as strict as you are at this stage. Keep your protein and carbs high as you will still be wanting to build muscle. I panicked when I started putting on weight about 5 mths out from comp but it comes off so fast when you do change your diet. I put on 4kg over my 'bulking' phase so don't cut back on what you eat now!!

When you think about it one or two meals a week won't put any weight on you. It would actually work in reverse as your body would see it a calorie cycling. You are convincing it that it's not starving if you have one day a week where you eat a normal amount of calories (1800 for me).

As you have a few months to go why don't you try decreasing cardio to 45 mins per day, and have a go at my eating paln (keep bread and dairy in your though, vital for building muscle). Just for 2-3 weeks and take your weight when you start and again when you finish (that way you will see any big changes). If it doesn't work it's not long enough to have completely ruined everything but if it does you'll feel more comfortable with what you are doing.

After years of dieting and always finding weight, this is the only time I have been able to eat soooo much and actually lose weight. I'm definitely converted to eating all the time!

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carma Member

carma

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Thanx for the advice Mossley, it's a great help.

I might try and eat closer together from now on, it's just hard when busy.(i know, i know excuses excuses.) I have alot of B/F to lose thats why i am so strict with my food and i feel like i'm getting nowhere fast.

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carma Member

carma

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Today's entry.....

6:30 5 flaxseed oil caps, i multi vit.

7 30gm oats, 6 egg whites, 1/2 tsp cinnamon, sweetner. 5gm glutamine.

9:15 Muffin (from muffin break)naughty i know.

11:15 Shake = 3scoops wpc, 100gm strawberries, 1/2tsp spiralina. 15gm pistachio nuts.]

1:30 Apple, 100gm ham, small piece of bacon & egg pie

3 Tricep workout (usually done on Thursday but needed to let some frustration out on the weights coz i crashed my car)

Tricep extension

10*12

15*12

15*15

Dips

b/w*20

10*20

10*20

Cable pushdowns

24*15

30*15

33*15

36*10

Rope Pullovers

24*12

30*10

24*18

4:30 Apple, chicken breast 5oz, 1tsp bazil pesto.

Rest of the day will go.....

5:30 Walk on beach 1hour

7 Chicken Breast 5oz, stirfry veges 3cups.

9:30 Shake= 3scoops wpc, ice, essence, 15ml flaxseed oil.

10 5gm glutamine.

My diet was a bit different than usual today. I dont usually eat apples, but they made a nice change.Yes you can tell me off for having a muffin & piece of pie.

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