2 wk Update...(FYI -Patricia, Ko, Char-dawg)

Hey guys! Two weeks ago I asked for some advice in changing up my diet/workout routine and since you all had some great suggestions, I thought I’d update.

I started keeping the food log and yup, my diet was way wacked! I wasn’t getting half the protein I thought, way more carbs than I thought and was only averaging 900 calories a day. Guess the whole forgetting to eat thing was worse than I’d suspected. Anyway, I got that under control and the macronutrients in a 50P/30C/20F ratio. For the workout part, I’m doing sort of a modified 5x5 thing and it feels great and takes much less time. I cut the cardio to three weekly sessions of 30-40 min (1 HIIT type). In the two weeks I’ve done this, I’ve lost 5#, several inches overall and a pair of jeans (bought them a month ago and they were pretty snug and now the damn things are falling off my hips - gotta hate that).

Anyway, just wanted to update you guys and say thanks for the info/support, and am looking forward to what the next 6 weeks brings!

Great, keep it up!!!

Good news - that’s great! Keep it up.

Sounds great. My wife trains using 5x5. Her nutritional macronutrient intake is basically the same as the one you described. She’s been doing this for about 6 years now and she’s easily the strongest woman in our gym. She’ 5’6, 137lbs. and wears petite woman’s clothes as long as they don’t have sleeves. She turns heads everywhere she goes as she is not only big and lean, but beautiful aswell. (sorry for the bragging, can you tell I’m proud?) Anyhow, she noticed the biggest changes when she upped her protein from about 100g/dy to 150g/dy which works out to a little more than a gram per pound of bw. I get pissed because she’s one of those genetically blessed people who responds quickly to any change in diet or training. In the fall she starts to bulk up a bit. She will eat like a pig and only put on about ten pounds. It will be destibuted evenly from her head to her toes so as to be barely noticeable. What is noticeable however is the muscle and strength increases. Now that I think about it, I actually hate her. If I add 10 pounds, 9.5 of it goes right to my gut. It sounds like you are a quick responder to diet and nutrition as well. Keep up the good work.

Outstanding, Karma!


I really hope everyone (especially the beginners and the “I KNOW I eat clean…” crowd) reads your thread.It’s been said, for as long as I can remember, that the greatest reason for many of us not meeting our fitness goals is because of failures in diet. We may disagree on how MUCH diet contributes to this failure, but most will agree that it’s significant.


When I suggested to the “I only eat bagels and salad” crowd in the office that their diet may be sabotaging them, they were astouded when they found that that one “innocent” looking popular bagel and spread many consumed every morning had close to 500 calories! (Ouch!)


The Lesson: ANALYZE THOSE DIETS CAREFULLY!


Peace!

900 calories a day? Are you sure you weren’t forgetting another ‘1’ in frong of that? Crazy that you could even survive, let alone lift, off that many… Good thing you’re getting your diet in order. Nice job.

Hey great job! Could you post a link if there is one about 5x5 training. I did a search and couldn’t come up with anything.

What type of 5x5 split are you doing? Let me know if I can help in any way. Take care,

-JM

Good deal! Always nice when someone actually takes the advice that’s given out here… :wink:


And I have to echo what Mufasa said: if you THINK that you’re diet’s in order but haven’t taken the time to track it, you’re probably wrong.

Jennifer, Issue 217 Hypertrophy.

Karma, you actually do post stuff about training and nutrition and not just your sexual escapades! How about that?? LOL! :wink: Just had to tease you a little bit! Good job!

you should take before and after pics. i couldnt believe my progress when i started dieting. i got a little chunky after the massive eating diet, but it was great to actually see the results when i started cutting(ie abs coming in, quads becoming separated, delts becoming rounder etc.) if you havent already, take them now, then maybe every six weeks. oh and BTW, take them while you are naked and give them to me so i can, um, study them to make sure you are, um, making the right, uh, progress.

Nate Dogg: Man, you are a dog! HA! Just kidding, I ain’t mad at ya - got nothin’ but love for ya, baby! I know, wouldn’t it be nice if I was a tad deeper? hee hee heeeee

JC#10: I actually do have pics from January, some a few months later and some from last weekend - all of 'em topless and in a thong - to see the results of my work. I know you were hoping to be able to verify the results but those Polariods are locked deep in a dungeon and no living soul will ever see the “before” pics! I took measurements at these times too. I don’t have them with me but can bring them tomorrow to post if interested. If I remember correctly, since January, I’ve lost a total of 38 inches over the whole bod and gone from a size 12-14 to a 6 (sometimes 8). I do remember the nicest measurement was the waist, went down by 6".

Karma you still wanna play me tarzan you Jane?

i know how you feel about the before pics. i hate it when…ooooh karma topless in a thong mmmm (note to self damnit jesse stop thinking with your dick for a second). ok let me start over. i was pretty reluctant to take before pics, but i knew i had to, although i HATE showing people. (in fact, maybe 1 person has seen them.) i got up to 190ish during my massive eating days, and now i am about 178, and pretty cut. (not contest form per say, but i feel comfortable with my bf%.) you will see though that you will want to show people the changes you made, so keep those naked, seductive, oh so yummy pictures of yourself so i can, um, yeah check your, uh progress from a scientific, um, point of view. or something.

Post the measurements, karma. We all wanna know…!

Ike: As far as surviving on 900 calories a day - I guess I was in some sort of starvation mode thing, I don’t know. I spent half of 1999 and all of 2000-02 focusing on getting my financial life under control (translated work like a dog, 75 hours a week between 2 jobs to advance in “career” and use night job to be debt-free and boost 401(k), 2 IRAs) and often ‘forgot’ to eat. Between the crazy schedule and a self-inflicted barebones budget, eating was not a priority for me. My son ate and that was what was important. That’s a big contributing factor to my gaining about 20# during that time - horrid diet and NO lifting. By January of this year, I had my finances where I wanted them and turned my focus to myself. I began working out again and changed my diet from eating “whatever” to eating “whatever” cleanly. I lost a fair amount from that alone, but then hit a plateau. Duh. Around that time, I found T-mag and made some changes to the workout but didn’t address diet. Then, around 2 weeks ago I asked for some advice, took it (was HARD to up the daily caloric intake, just not used to eating that much/often), started supplementing with Grow! to get the protein up, Surge after workouts, and Methoxy-7. Since then, I’ve made the above progress.

Joel: When I say ‘modified’ 5x5, I really mean it. I wanted to do some of the basic multi-joint type things (dips, chins) but since I’m lame - I can only do about 2 of each right now. So I’m doing what I can and then moving to a similar exercise (weighted bench dips/lat pulls) to build the ability to do them in true 5x5 fashion. I change up exactly what exercise I do each time but the things I use most are DB flyes and presses, BB curls, dips/bench dip, overhead tri presses, cable pushdowns, BB military press, delt lat raise, chin/lat pulls and rows, squats, free ham curls, Romanian DL, hyperextensions and lunges. The thing I think is kinda cool is that going from working in the 20+ rep range to working in the 5-10rep range (still adjusting weights to lower reps), I have gotten the minor ego boost of doubling or more all the poundages. That’s fun. The split is usually chest/bi/tri, legs, back/delt, rolling. As for your offer of help - I’d appreciate any suggestions you can make. I’m not an expert on the 5x5 thing (or anything related to training) by any means and I know I have lots of room for improvement.

Knuckledragger: You’re funny!

Char-dawg: Alrighty then, here goes: (All measurements taken nude and NOT sucking it all in. :wink: Beginning numbers are from Jan, middle are current, ending (bolded) are amount of loss) Chest 39 - 38 = 1"; Rib Cage 33 - 30 = 3"; 3" Above Belly Button 34 - 29 = 5"; Belly Button 34 - 28 = 6"; 3" Below Belly Button (Hips) 36 - 32 = 4"; Butt 38 - 34 = 4"; Upper Thigh 24 - 21 = 3"; Lower Thigh 20 - 18 = 2"; Arm 13 - 11.5 = 1.5". There ya go! I took other miscellaneous measurements but these are the most representative of what’s been going on. Progress is being made and I know I am far from being done. In addition to simply losing inches, being able to actually see some musclature coming out is quite nice (especially when people at work or the gym comment on it).

Forget the measurements, post the pix!

Outstanding results, karma! Keep it up!

Great work. You’ve made some fantastic progress. And I’m not just being nice; it means a lot coming from me, as I rarely blow sunshine up people’s asses unless they deserve it:)