Emmzies corner

[VampireChick]

Your diet looks pretty good actually. But making even the tiniest tweaks will make a huge difference.

If it were me, I'd ditch the protein bars for now and have them as a snack maybe twice a week as a treat (the Horleys carbless). How much oats do you have? I cut from 1 cup to 1/3 cup and it made a wealth of difference to my latest weight loss (contributed at least) + protein source. I guess just keep an eye on your snacks. How much meat do you actually have? 185g tuna for lunch + 200g chicken for dinner?

Well done so far chick, you obviously now what you're doing but I agree when you say the last 5kg is the hardest to budge! I'm going through that right now.

[Optimass]

Q: How much water are you taking in per day ...?

Water alone: at least 3 litres.

(I'm guessing the many many coffees don't count :shifty: )

So if i split up my routine as you and TFB suggested you would reccommend opting for the 40 mins cardio at the end of the workout instead of the HIIT?

And thats one amazing video :nod: that guy is such a legend. I remember seeing it on 20/20 when it was on a while back. So inspirational.

with each coffee you should be taking a little more - I do 500mls xtra per cup/ per day on avg - 4 to 4.5L in a day should be ok for someone your size /+ routine.

yes the 40min is something different > at the moment you are not doing anything so it has to give a better result :nod:

[Optimass]

http://tvnz.co.nz/view/video_popup_windows_skin/830799

another good vid .... Carla trained with Jo and Mark at TATs ... amazing transformation.

[emmzies]

with each coffee you should be taking a little more - I do 500mls xtra per cup/ per day on avg - 4 to 4.5L in a day should be ok for someone your size /+ routine.

yes the 40min is something different > at the moment you are not doing anything so it has to give a better result :nod:

Rightyo, I shall give the 40 min a go when i start splitting my workouts up, plus i guess that will resolve my concern about the shortened length of the total workout.

Whoa 4.5 L .... and i thought 3 was heaps. Okey dokey, that it is!

http://tvnz.co.nz/view/video_popup_windows_skin/830799

another good vid .... Carla trained with Jo and Mark at TATs ... amazing transformation.

Far out, thats so awesome, so happy for her. The vid gives me a great insight into what you guys all go through too in the bb competition process.... omg that tan! :shock: eeeekkk

If it were me, I'd ditch the protein bars for now and have them as a snack maybe twice a week as a treat (the Horleys carbless).

If i ditched the protein bars, what would be a good snack to replace them with? I don't really go through that many to be honest, probably 2-3 a week anyway, and yup normally horleys carbless crunch or sculpt bars.

My snacks generally though are just fruit (apples...and more apples) and seeds and nuts, but i find when i'm really hungry i need something more substantial which is when i have the half a protein bar. I'd love some more substnatial snack alternatives though (though they have to be easy to take to uni and eat in lectures etc).

How much oats do you have? I cut from 1 cup to 1/3 cup and it made a wealth of difference to my latest weight loss (contributed at least) + protein source. I guess just keep an eye on your snacks. How much meat do you actually have? 185g tuna for lunch + 200g chicken for dinner?

When i do choose the oats for breakfast its 1/2 a cup, but i don't combine that with a protein source (woops...). Its normally my ran-outta-time-for-anything-else choice. Generally i have a 4egg white omlette/protein pancake most of the time.

As for meat: my lunch salads will always consist of a large 200gram or so can of fish (tuna or salmon) and dinner.... umm.... yeah i probably wouldn't have 200 grams most of the time. I kinda dont feel as hungry at dinner anyway. Should i be aiming for 200g of meat at dinner, or only if its chicken?

Oh and .... i probably should of mentioned i take milk (lowfat) in my coffee, and i generally consume about 500ml of it a day. Bad? :?

[laurasaur]

milk is for babies

hehe

[emmzies]

milk is for babies

hehe

Strong, toned babies?

[VampireChick]

Hmmm, well to be honest your diet looks pretty good. I guess some other snack ideas are rice cakes (2) with a small tin of tuna, protein shake with one fruit, handful of nuts which it looks like you're already having.

Perhaps take away the dressing on your salad and replace it with spice. Otherwise chick, your diet is looking good!

[ohjoshua]

Q: How much water are you taking in per day ...?

Water alone: at least 3 litres.

(I'm guessing the many many coffees don't count :shifty: )

So if i split up my routine as you and TFB suggested you would reccommend opting for the 40 mins cardio at the end of the workout instead of the HIIT?

And thats one amazing video :nod: that guy is such a legend. I remember seeing it on 20/20 when it was on a while back. So inspirational.

with each coffee you should be taking a little more - I do 500mls xtra per cup/ per day on avg - 4 to 4.5L in a day should be ok for someone your size /+ routine.

yes the 40min is something different > at the moment you are not doing anything so it has to give a better result :nod:

Too much water in my opinion.

Regular coffee users have a tolerance to its diretics effects.

Excess water is hard on your kidneys and flushes out vitamins and minerals

----

good luck with goals,

I bet people would have treated you a little differently being almost half the size?

[Optimass]

Too much water in my opinion.

Excess water is hard on your kidneys and flushes out vitamins and minerals

May be for the average joe/jane person ...

Emmzies is what I would class an intermeadiate athletic based on workload/size etc ...

... 5 to 6 x 1 hour 40 minute workouts per week ...

how many distance runners do you know that drink less than 4L per day (3L as a base and at least 1L with the workout .. 1.5L in this case do to duration)

- that's pretty conservative .... also taking a multivitamin with a good sampling of fruit/nuts and veggies - plenty of V/M :nod:

milk is for babies

hehe

So true

[emmzies]

I see i see :nod: ..... all interesting points.

Well today i adopted some of the advice you guys have given me regarding diet, water intake and training. I focused on weights for a full hour then 30 mins of cardio. Oh and i added some of the exercises you suggested TFB but I will get round to splitting soon....

Bent-over row 20kg 15x3 each side

Bicep curls 9kg dumbbells 15x3 each side

Front dumbbell raise 10 kg 15x3

Dumbbell Chest press (on swiss ball) 12kg 12 x 3

Shoulder press machine 30kg 12x3

Ab crunches (on swiss ball) 30x3

Bench dips 15 x3

Mountain climbers x24x3

Side plank x 12x3 - these are getting boring and easy: anyone know an equivilent which is more challenging?

Push ups x10x3

Leg extension 60kg 15x3

Lying leg curl 35kg 15x3

Leg press 112kg 15x3

Glute machine 52kg 15x3 (each leg)

Weighted lunges 9kg

Cross trainer - 30 mins HR 70%

Kinda feeling the burn tonight now....

Does it matter I'm not having protein shakes after an hour of weights? :?

I guess some other snack ideas are rice cakes (2) with a small tin of tuna, protein shake with one fruit, handful of nuts which it looks like you're already having.

Perhaps take away the dressing on your salad and replace it with spice. Otherwise chick, your diet is looking good!

Good idea about the tuna, that shouldn't be too hard to take to uni either. I suppose i could take protein shakes in a thermos but I'm slack.

Haha as for the salad dressing, I don't think i could handle it without it. Its pretty low fat/cals anyway. If i don't have access to a healthy version of it i do skip it though.

Here was todays effort....

M1: protein pancakes, tea x3

M2: raisins :? and an apple

M3: tuna/egg white/vege fritata thing, coffee

M4: 3x corn thins with honey, tea

M5: Tofu stirfry

I achieved the 4.5 L of water but it was a mission.

Oh and I am hereby going to give up my coffee addiction, it can't be good for me. Maybe I'll just stick to 1 a day from now on and try not to get addicted to tea instead... of which i may already be too late :shifty:

[Travel Express]

Got told by a trainer and in the course i'm doing Have a protein shake directly after training. So not having one straight after weights should be alright, unless you want to train your body to have one during the Cardio session. Also sounds like a solid workout tonight good work.

[Optimass]

protein after shake should be fine ...

don't worry about water ... your body will adjust - may take a week or two. :wink:

[emmzies]

protein after shake should be fine ...

don't worry about water ... your body will adjust - may take a week or two. :wink:

I meant I dont have a protein shake after my workout. At all. :? Thats fine?

I bet people would have treated you a little differently being almost half the size?

Yup, they sure do. :roll: You truly learn what a cruel and shallow world we live in when you drop that much weight.

[Optimass]

haha - yeah always shake after training --- in water :grin:

[emmzies]

haha - yeah always shake after training --- in water :grin:

So many milk-haters on here...

[Bobsta]

haha - yeah always shake after training --- in water :grin:

So many milk-haters on here...

Milk is alright in moderation, just dont have it with your protein shake straight after your workout, you want fast absorbing and thats why you'd have a shake post workout in the 1st place, milk will slow down the absorbtion....

if you cant be bothered with protein shakes you may wanna invest in some amino acis tabs, and pop a few of them straight after your workout untill you get home and eat your solid meal.

Good job on the journal by the way

[teamfatboy]

Side plank x 12x3 - these are getting boring and easy: anyone know an equivilent which is more challenging?

You may regret asking...these sound like what I'd call an oblique bridge - so try 30-second holds. Make sure to keep legs-hips-spine in a straight line, and head straight too. 30s on left, 30s on right, repeat three times.

Does it matter I'm not having protein shakes after an hour of weights? :?

The nutrition 'window' straight after exercise is quite important - if you can manage it, a shake in water will be worth considering.

[emmzies]

You may regret asking...these sound like what I'd call an oblique bridge - so try 30-second holds. Make sure to keep legs-hips-spine in a straight line, and head straight too. 30s on left, 30s on right, repeat three times.

The nutrition 'window' straight after exercise is quite important - if you can manage it, a shake in water will be worth considering.

Yup thats kinda what they are. I shall try that, thanks.

And yes, I shall do my best to make that nutrition window :doh: . I just feel it is a waste of calories i guess....

if you cant be bothered with protein shakes you may wanna invest in some amino acis tabs, and pop a few of them straight after your workout untill you get home and eat your solid meal.

:shock: There is a pill equivilent for post-workout protein shakes? I was actually wondering that the other day. Hmmm so Amino acids tabs, what do they actually do?

[laurasaur]

:shock: There is a pill equivilent for post-workout protein shakes? I was actually wondering that the other day. Hmmm so Amino acids tabs, what do they actually do?

wait wut? someone fill me in on this too

[Specter]

haha - yeah always shake after training --- in water :grin:

So many milk-haters on here...

not me...but I mix in a shake at home andhave it once a day.. :nod:

[Ordy]

:shock: There is a pill equivilent for post-workout protein shakes? I was actually wondering that the other day. Hmmm so Amino acids tabs, what do they actually do?

wait wut? someone fill me in on this too

Bascially, Protein is made up of amino acids, which in turn count for around 30% of your muscle.

You should be able to(dont quote me though, something im still checking on) But it makes sence that you could take something like Twinlab - Amino Fuel Tablets which have a lot of different Amino Acids in them. or an equivalent.

Correct me if some of the details are off

[teamfatboy]

I suspect folks are confusing two things:

A. a protein shake, as part of your daily protein intake; and

B. Branched-chain amino acid tablets (BCAAs) comprising Leucine, Isoleucine and Valine - along with relevant B vitamins.

The point in the protein shake is to ingest a serve of protein (often along with carbs) - eg 30g of protein.

A serve of BCAAs won't deliver 30g of protein (each tab is often around 500mg, so two tabs eq one gramme). But, BCAAs are good, esp post workout, to support recovery.

My 2c worth.

[Bobsta]

Ok before there is anymore confusion, Amino acids are the building blocks of proteins. They band together in chains.

Amino acids get together and form peptides or polypeptides. It is from these groupings that proteins are made. so when you eat a complete protein such as whey, as you digest it it gets broken down into amino acids before getting absorbed into your blood stream.

A total of 20 different kinds of amino acids form proteins. Commonly recognized amino acids include glutamine, glycine, phenylalanine, tryptophan, and valine. Three of those — phenylalanine, tryptophan, and valine — are essential amino acids for humans; the others are isoleucine, leucine, lysine, methionine, and threonine. The essential amino acids cannot be synthesized by the body; instead, they must be ingested through food.

Amino acids make up 75% of the human body. Now BCAA (branched chain amino acids) which are leucine, isoleucine and valine as TFB mentioned, make up approximately 1/3 of skeletal muscle in the human body, and play an important role in protein synthesis.

Going back to what i originaly suggested, if you cant be arsed having a shake straight after workout you can certainly take a serving of Amino Acid tablets (not necessaryly bcaa's) which normaly would be about 4 capsules depending on the brand, that way you have some amino acids in your system to help start the recovery process until you get home and have your meal

[Ordy]

Ok before there is anymore confusion, Amino acids are the building blocks of proteins. They band together in chains.

Amino acids get together and form peptides or polypeptides. It is from these groupings that proteins are made. so when you eat a complete protein such as whey, as you digest it it gets broken down into amino acids before getting absorbed into your blood stream.

A total of 20 different kinds of amino acids form proteins. Commonly recognized amino acids include glutamine, glycine, phenylalanine, tryptophan, and valine. Three of those — phenylalanine, tryptophan, and valine — are essential amino acids for humans; the others are isoleucine, leucine, lysine, methionine, and threonine. The essential amino acids cannot be synthesized by the body; instead, they must be ingested through food.

Amino acids make up 75% of the human body. Now BCAA (branched chain amino acids) which are leucine, isoleucine and valine as TFB mentioned, make up approximately 1/3 of skeletal muscle in the human body, and play an important role in protein synthesis.

Going back to what i originaly suggested, if you cant be arsed having a shake straight after workout you can certainly take a serving of Amino Acid tablets (not necessaryly bcaa's) which normaly would be about 4 capsules depending on the brand, that way you have some amino acids in your system to help start the recovery process until you get home and have your meal

Ehe cheers, bit of brain fry working on a few things atm. I was being very basic(maybe too much) but learnt a fair bit more though

Be easier to get that meal down afterwards too, i usually gotta wait an hour or so after the creatine/protein shakes and all the water i drank from the workout.

[laurasaur]

wish they made a pill that had 30g of protein