One girls journey to the competitive arena......

[Rebel101]

New diet is starting to impact on workout.

With one half of my normal calorie intake gone it is no wonder. Macros - protein 190 g, carbohydrate 110 g, fat 36 g. As the week goes by I will drop weight as the carbohydrate in my muscle depletes not sure where I will end up but it will be interesting, started the week at 77.0.

Being on 110 g carbohydrate it is unlikely that I will get into ketosis but with 4 sessions of 40 min cardio it will push me physically and I will feel like a truck hit me for the first week.

And funnily enough I actually look forward to this??????

[Gym rat]

That's normal for the diet to have a impact your work out because you will have less food in you and your strength levels will vary from time to time by having one day feeling strong and the other days your strength will feel average. 

[Dinahlady]

Great journal and great pics - progress pics will be awesome to see - one of the best parts of dieting! 

It may or may not be 14% - Callipers are never difinitive or fully accurate - its just relative to the person measuring - if you are losing weight and losing mm's and you achieve the level of conditioning you want or is required for your comp then what does it really matter - its just a tool . 

Just one question - do you know your trainers reason as to why they would drop you straight down from circa 3000 calories to circa 1600 calories 15 weeks away from your competition? 

[Rebel101]

Dinahlady wrote:

Just one question - do you know your trainers reason as to why they would drop you straight down from circa 3000 calories to circa 1600 calories 15 weeks away from your competition? 

[Dinahlady]

Sounds interesting. Can't wait to see how you go between now and next lot of progress pics!

[Rebel101]

Sounds interesting. Can't wait to see how you go between now and next lot of progress pics!

Yes me too it is the one thing that really keeps me going is to know that I am making a difference and achieving what is expected of me.

[AZIDE]

its clearly much higher than 14%. probably double that. calipers are shit and do seem to underestimate bf% but never seen such a blatently bullshit reading. consistency isnt the only importrant thing. if youre calculating energy for diet and you need to lose 15kg of fat rather than 6kg to get down to a comp ready bf% in a set time period then surely that's a problem?

 

[Rebel101]

You cannot compare physiques with tans on to physiques with no tan and alot of the picture depends on the lighting. Sleezy pictures are an insult at least use body builders for comparisons if you are going to pass judgement.

The measurements were not done with calipers and over the 9 1-2 months they were consistent. If you are even interested you can always confer with Aylmer Porter to establish your credability. I will be waiting for his feedback.

You are not in a position to predict what body fat I am having never met me or been privy to my assessments. FYI my competitive weight will be approximately 10 kg down (I never said I would only need to drop 6 kg).

[Gym rat]

That's something smiular to me last year. When I started went from to 3521 to 1200 calories  in space of week but for this time around having more calories which makes things better for training and doing my jobs that I have to do at work but I was cutting for ten weeks  not 16 what iam doing this time around

[AZIDE]

You cannot compare physiques with tans on to physiques with no tan and alot of the picture depends on the lighting. Sleezy pictures are an insult at least use body builders for comparisons if you are going to pass judgement.

The measurements were not done with calipers and over the 9 1-2 months they were consistent. If you are even interested you can always confer with Aylmer Porter to establish your credability. I will be waiting for his feedback.

You are not in a position to predict what body fat I am having never met me or been privy to my assessments. FYI my competitive weight will be approximately 10 kg down (I never said I would only need to drop 6 kg).

 

lol how are the pictures sleazy and why would i confer with aylmer..? im not looking to get my bodyfat measured and he has an acc on here so he is free to comment.

its just pretty obvious from your pics that youre higher than 14%. those scale things that you hold handles of and use the electric current to estimate bf% are shit too. i assume thats what he used. i know because ive used them and theyre shit.

[Leeroid]

Yes it is to come in with less body fat for your comp. for me last years pans came in at 5% body fat

More like 10%

[Rebel101]

When making comparisons like u have u must compare apples with apples bodybuilders with bodybuilders so those pictures are clearly not all bodybuilders.

And fyi l took those pictures in the worst possible conditions so that the changes in the future would be more obvious.

When passing judgments on people it pays to have some experience in the situation so that you can do so in a positive manner and good can come out of it, this is lacking in your posts have if you want me to believe anything you say then l would expect you are capable of proving the point to Aylmer.

[Rebel101]

Actually come to think of it yes the bodyfat was measured by calipers. But the accuracy is almost less important than the consistency of the test.

[Gym rat]

Well said rebel101 plus it also pays to have a good track record on checking people body fat instead of making poor judgement on other people progress pics . Plus when they have no experince on checking people's body fat

[AZIDE]

yeah well i cbf going to see aylmer because the north shore is shit and also full of chobbers.

 

disagree aboutr bf % but who cares, continue with your journal

[Pseudonym]

AZIDE - Aylmer's calipers are ridiculously high-tech digital ones. He calibrates them before each test, then takes the skinfolds, and the machine does the calculation and spits out a BF% on its display. Definitely not those bioelectrical impedance scales, which I agree are shit.

I don't know how the calipers arrived at 14%, but one possibility is that it was using the calculations for a male? Whatever... As the others say, as long as he keeps it on the same settings, it doesn't really matter.

Rebel101 - that diet plan sounds like an interesting strategy. I guess it's taking advantage of the fact that there's time for you to diet hard, feed back up a bit, then diet again. Cunning.

[Rebel101]

Thank you Pseudonym eventually the proof is in the delivery and only time will tell that, although for some even delivery is not good enough.

I do not think that feeding back up again is an option. For females to get really defined rarely do you diet on anymore than 1200 calories.

Having said that I must admit I am learning all the time. I had always been told that for females to be in ketosis the carbohydrate level need s to be below 60 g per day. I am currently in moderate level of ketosis and consuming 104 g carbohydrates.

To understand my application of reasoning you need to understand that I eat exactly the same food day after day after day. And I have done so for the last 18 months. For me this makes life easy and what is more I can run trials and experiment with various scenarios.

I had wondered whether ketosis was not just related to the level of carbohydtrates consumed but also tied to the level of activity and muscle mass of the individual. Last year I dieted with carbohydtrare od anywhere between 60 and 20 g per day. This year it seems that I can afford a carbohrate level that is somewhat higher.

Or I can experiment with differing levels of cardio etc to see what keeps me in or out of ketosis.

This is a real benefit of consistency to learn and improve the process. Of course everyone is different and what applies to me may not apply to others, they would have to run their own experiments.

Interesting.

[DIANABOL]

AZIDE - Aylmer's calipers are ridiculously high-tech digital ones. He calibrates them before each test, then takes the skinfolds, and the machine does the calculation and spits out a BF% on its display. Definitely not those bioelectrical impedance scales, which I agree are shit.

I don't know how the calipers arrived at 14%, but one possibility is that it was using the calculations for a male? Whatever... As the others say, as long as he keeps it on the same settings, it doesn't really matter.

Rebel101 - that diet plan sounds like an interesting strategy. I guess it's taking advantage of the fact that there's time for you to diet hard, feed back up a bit, then diet again. Cunning.

Aylmers calipers are shit.

Rebel if you are 14% using Aylmers methods then here is me at 16% using Aylmers hi-tech calipers a couple years ago. I look a hell of alot leaner than you do. 

 

Youre not 14%. 

[Rebel101]

As I have said the final evidence will be in the delivery, I do not believe in evaluation by photos this makes even less sense that the bioelectrical impedance scales.

And whats more I have a good deal more respect for a trainer who has spent 20 years in the industry working with multiple champions than for people who come in and try to do assessments based on photos.

[Dinahlady]

It doesn't matter if she's not 14% - but she easily could be from a calliper reading.
Callipers measure your mms and you calculate your LBM (which includes bones, muscles, water, glycogen, and food in your gut) and fat amount...... If she's been eating 3k cals water, food and glycogen retention will bump up her lean mass amount by a lot - resulting in a more favourable fat %age - this might easily change as her weight from water and glycogen drops off quickly (she may easily lose 5kg in the first couple of weeks - but the mm's will likely not change too much in comparison).

Right now the callipers say her "lbm" is something like 67kgs... This will clearly NOT be the reading once she has dropped water and food. I imagine it will come out nearer to 62 or 60 the closer she gets to the show. 

An experienced trainer would NEVER say "oh her lbm is 67kgs so she only needs to lose 5 kgs then she will be 8% body fat"  The trainer would work by trying to get the client as lean as possible - and often will aim to get to the weight from the initial "lbm" that is suggested by the calipers -  if not several kgs less. Becuase they have experience with how caliper measurements move during dieting... Which im sure is what alymer is doing and the whole point of what he means by "we need to get the water off'.

Technically this obviously doesnt "add up" in a projected way as it would mean she would be "0% body fat" or "-2% body fat" at the show - going on reading from now. But when you are decreasing carbs, glycogen and water your "lbm" will go down - most people know this and expect this and will not take the caliper readings or numbers as gospel - just a tool and you need to know how to use the information correctly...

Also - she has dieted before so the trainer is likely to know the numbers she will need to get down to - as muscle gains are pretty minimal year to year so may only change her stage weight by a kg or so - or not at all depending on if she wants to improve on her conditioning from previous years she may aim for the same stage weight despite having gained muscle... 

 

[Rebel101]

Excellent reply Dinah I actually have no idea of what my competitive body weight will be it is a work in progress and does not matter what the calipers say its the "look" that is more appropriate.

So much depends on the process and how much lean mass you manage to retain (or not).

As I say the final proof is in the delivery.

[Dinahlady]

what i dont understand as well is people post a pic of like half their body and be like "oh i was this %age so you must be more" or "what is this %age" - how much is on your abs or on the front of your torso doesnt say much at all - ive posted a pic before of my stomach where I was 75kgs and have defined visible abs - I have good ab genetics but I still had more than a handful on my upper arms, love handles and butt, had little to no muscle and was probably a fair bit over 20% bf - one body part doesnt tell you anything - especially in comparison to others with other genetics, different heights etc. What about back and subscapular which are typically men have a higher storage than women? 

Anyway - just ignore them! this is the first good female bbing journal we've had in like forever so.... why be negative? 

 

[Gym rat]

This journal by Rebele101 is very good to read. Just be positive about it which is a better way to go instead of being negative which isn't a good thing

[Rebel101]

Thank you for appreciating my journal and understanding the process is not an absolute, it is the outcome we are looking for at the end of the day or should I say diet.

[Rebel101]

Well that is one week down weight has dropped from 77.0 kg to 74.0 kg so now I am travelling depleted. This will now level off to a more consistant figure and the next week will tell that.

Formally in ketosis from Wednesday onwards so losing fat consistently now. Look flat as it is always very discouraging to be training flat but that is the territory I have to be in. My daily dairy is back on page 3 for anyone who wants to know what I have been training.

Managed to get a flu bug on Friday and it has completely flattened me as I have simply not been eating the food I should, once I get on top of it will be an issue of how to recover. The outcome is that I am now in a state of ketosis level 3 and I do not want to be there for too long.

Oh well tomorrow is a day off yipeeeeee!