Hi there

[LJ]

Hey been browsing this site for the last couple hours or so and have found it very informative. A friend challenged me to get some abs (cos I always go on about them) by 15 December 2006. I thought yeah why not and then decided while I am trying to get abs why not go for the overall sculpted look. So on 01.11.06 with the help of a PT at the gym I started a diet and weight training and as at 27.11.06 my measurements are

Weight 62.8kg, Chest 87cm, Waist 74cm, Hips 94cm, Thigh 57cm and arm flexed 30cm. My body fat would be at approximately 12% and my height is about 165cm. I asked my PT to train me as if I am entering a show even though I am not confident enough to enter a show. I did however book in for a for a photo session with Body Shots on 15 December 2006 for extra motivation.

My workouts are

Mon/Thurs Chest/Back & 45mins RPM/Spin class

Tue/Fri Shoulders, Biceps and Triceps

Wed/Sat a mix of legs, push ups/triceps push ups and back

Sun - 1 hour cardio

(abs everyday except Sunday)

After a session with my PT 27.11.06 (which is when she recommended I view this site) I have reduced my weight training a bit and added 20 - 40 mins of cardio everyday.

My diet is currently

5.30am - Banana

8.00am - Sculpt protein shake, yoghurt and a banana

10.30am - Porridge with Weight Watchers Skim Milk

1.00pm - chicken or fish, salad and kumara

4.00pm - 6 egg omelette (with 1 yolk) or a sculpt shake

7.00pm - chicken or fish with salad

I am reducing my daily water/green tea intake down to 1.5litres.

The hardest part of this personal journey for me has definitely been the diet. I only have 17 days and counting and would appreciate any advice/tips on any possible changes I can make to the above ie depleting, increasing or decreasing cardio, any weight training changes and diet changes.

Who knows if I am successful with this challenge then I may consider a show next year.

PS - Can kind of see some abs...but would like to see more

Thanks

[ohjoshua]

sup,

you say diet is the hardest part....

is this because your used to a high caliory diet?

if so dont feel guilty to stuff your face with crap ( chocolate bars, coke, muffins etc.) before your training session that day.

it wont cause much harm and will full you through the training session allowing u to go hard out

[Paul]

Lj your diet looks great so does your trainning split consistancy is the key .And by the way eating choclate ,Muffins,etc will not make your work outs more 'HARD OUT' this will make u fat

[Pseudonym]

Welcome LJ - and say thanks to your trainer for the referral! :grin:

As Paul says, everything looks pretty good. Just a couple of points though:

1) The 15th of December really isn't far away! I think you're doing everything you can right now, but you need to be realistic about how much fat you can lose in just over a fortnight. Of course, it's hard to say without seeing where you're at right now, but you shouldn't expect to become absolutely shredded in the time remaining.

2) What was the reason behind reducing the weight training? Personally, I'm a big believer that weight training can be just as effective at burning fat as cardio. I'd be inclined to keep it relatively high, and do it in addition to your cardio. For example, cardio in the morning and weights at night.

Having said that, your trainer is the person who's seen you, not us, so you should probably ask her opinion on anything we suggest.

[Cammo]

Hi LJ 8)

[Flex]

I am reducing my daily water/green tea intake down to 1.5litres.

Why are you reducing your water intake?

[deegee]

Hi there, sounds like you have a good plan, increase cardio and eat clean though I dont think 2 weeks is really long enough, however you can see results in that time.

[LJ]

Thanks for the welcome and advice. I am finding the diet hard because it is the first time I have done an eating programme for so long (27 days...I know not that long). I will save the chocolate muffin for the 15.12.06

My PT suggested I reduce the weight training and increase the cardio because I have the muscle there but just needed to burn some more fat. She also advised to reduce the fluid intake because I drink over 3 litres per day and it looked like I was retaining fluid. I will also be reducing my food portions. If I have to, I will deplete to get the sculpted look more...any advice on depleting would be appreciated.

Thanks

[poos_n_wees]

Thanks for the welcome and advice. I am finding the diet hard because it is the first time I have done an eating programme for so long (27 days...I know not that long). I will save the chocolate muffin for the 15.12.06

My PT suggested I reduce the weight training and increase the cardio because I have the muscle there but just needed to burn some more fat. She also advised to reduce the fluid intake because I drink over 3 litres per day and it looked like I was retaining fluid. I will also be reducing my food portions. If I have to, I will deplete to get the sculpted look more...any advice on depleting would be appreciated.

Thanks

I find it weird that your PT suggested this.

I'm pretty sure 3L of water is fine.. with all the cardio you're about to do, you'll probably be drinking more... imo looking like you're "retaining fluid" isn't a good enough reason to reduce intake unless you were experiencing health probs from having too much.

As for depleting -- when ppl are competing for a show they usually drink loootttttsssss of water initially, so the body keeps "emptying" it out along the logic that it'll be replenished soon anyway (prepare for a trip to the loo every 2mins :shock:) Then in the last week (or a few days.. varies) before a competition they start limiting their intake. The reason behind this is because their body still thinks it'll keep being replenished (from the previous increased intake) and will continue to keep emptying out the water... I guess you could try this if you wanted to?

Good luck though... and welcome to the board

[2guns]

if so dont feel guilty to stuff your face with crap ( chocolate bars, coke, muffins etc.) before your training session that day.

it wont cause much harm and will full you through the training session allowing u to go hard out

NOT A GOOD IDEA! LOL

[samoan_muscle]

She also advised to reduce the fluid intake because I drink over 3 litres per day and it looked like I was retaining fluid.

Hey LJ - welcome.

:shock: :shock: :shock:

Seriously dude - that is some misguided information. If you are retaining fluid it is usually due to lack of enough fluid or excessive sodium use. Normally your body only retains water if thinks it isn't gonna get any for a while or it isn't getting enough.

I would look into finding another PT if I was you buddy... :shock:

[nzlabrat]

My diet is currently

5.30am - Banana

8.00am - Sculpt protein shake, yoghurt and a banana

10.30am - Porridge with Weight Watchers Skim Milk

1.00pm - chicken or fish, salad and kumara

4.00pm - 6 egg omelette (with 1 yolk) or a sculpt shake

7.00pm - chicken or fish with salad

I am reducing my daily water/green tea intake down to 1.5litres.

--------------------------------------------------

LJ your food is shit, who said to have some of it this way. You will not get abs eating like this and as for your PT tell them to F--K OFF. What you need is a real Bodybuilder thats done all this before. As for the water you need lots of it.

nzlabrat.

[Pseudonym]

Woah! Hang on guys, let's not attack the poor PT too much - remember she was the person to refer LJ to this forum in the first place! 8)

LJ - not all PTs have lots of exerience in competition preparation. Some are specialists in rehab, etc. Your PT may be doing her best, but if competitions aren't her forte, that might explain why some of the methods are a little unorthodox.

Don't get me wrong - it's not all bad. It's obvious she's got you tapering off the carbs towards the end of the day, which is quite a popular technique.

NZlabrat, could you be more specific about how you'd improve the diet, please?

[nzlabrat]

Yes I will do one for LJ to look at. But give me time and I will have it up to night or I might pm it to LJ as this cost $$$$$ but for LJ it's free.

nzlabrat.

[LJ]

Thank you for the information about the water, I will go back to what I was drinking before. Hey NZLABRAT any suggestions with my diet that will assist my goal will be very much appreciated. Thanks for the offer.

In defence of my PT who I find has been very helpful, she has done a few shows a few years back and the reason she suggested this site was because things may have changed since she was doing it and to also get different views to hers which is exactly what I am getting. So I thank her for referring me to your group which has been very helpful to me already.

Thank you to those of you who have taken the time to respond to my questions. You guys rock :clap:

[Flex]

Weight 62.8kg, Chest 87cm, Waist 74cm, Hips 94cm, Thigh 57cm and arm flexed 30cm. My body fat would be at approximately 12% and my height is about 165cm.

Couple of things are confusing me here - you say you're 12% bodyfat, and yet you can't see your abs which should be a given at 12%. Forgive me if I'm wrong but I also assume you're female from the rest of your measurements and because of the fact that you are using Sculpt. However at 12% you would be unhealthily skinny and definately wouldn't need to cut your carbs. You may want to get an accurate bodyfat test done.

Also as others have stated water retention isn't caused by excess water intake, rather insufficient water intake, excessive sodium, or due to your monthly cycle so definately don't restrict water.

[waldo]

Judging by the measurements and the fact that LJ provided hips AND waist I'd say she definately is female.

[LJ]

You assume right that I am female :wink: I can see a bit of abs but not a lot which I think is due to some stretched skin from having my two gorgeous boys (5yrs and 2 yrs). I don't think I am unhealthily skinny (size 10), and I am taking up your suggestion Flex of another bodyfat test next week. Thanks.