Ultra GG

**gYmgIrL** · July 6th, 2009, 02:07 AM

it seems like a lot of food, and not very cutty!

I think it might even be more than I was eating before. Will you guys yell if I make it less?

**tooncesthecat** · July 6th, 2009, 07:05 AM

I wouldn't go much less than what you have written for us here. You said you're using FItday.com? Give us the breakdown of nutrients and cals.

**gYmgIrL** · July 6th, 2009, 09:12 AM

Ok! It only has powdered egg whites on there though, which has a crazy amount of cals apparently!!! so I had to change the grammage to nothing

According to fitday I'm eating more than I burn, maybe i should lose the last shake n make the servings smaller? Otherwise I really am going to have to do 2 hours of cardio!

Apparently thats normal for little figure ladies though, you get malnourished if you have low enough cals to cut up, so you have to eat lots and cardio hard.

I read it on the internet so it must be true:

How Much Cardio Do You Recommend?

Maybe I fit into this category?

Some people will have to do more than others to achieve the desired results - typically females of lighter bodyweight. The reason for this is that since their maintenance intake tends to be relatively low (due to a lighter bodyweight), creating the appropriate caloric deficit requires a painfully low caloric intake, which in addition to the obvious hunger issues, also has the potential risk of not meeting one's nutritional needs. So in these cases, it might be better to eat more, and do a bit more cardio to create the necessary deficit. For the most part, a deficit is a deficit whether created by caloric restriction, energy expenditure by way of exercise, or some combination of both.

I'm not sure how accurate this thing is but - Fitday results:

Total

CALS 1,657

FAT 48.8

CARBS 156.0

PROTEIN 145.0

**tooncesthecat** · July 6th, 2009, 05:54 PM

GG, the Fitday site can be difficult to locate foods at times. This is how the egg whites are in there "Egg, white only, cooked" and "Egg, yolk only, cooked"

When you say fitday says you're taking in more than your burning, are you considering all your daily activity? That will add several hundred cals to your expenditure.

Just be careful. I would add in cardio slowly and only up it after you see how your body responds. I just don't want you to lose all the muscle you have worked so hard to get

**gYmgIrL** · July 7th, 2009, 01:25 AM

good point!

Well I've given myself a couple of extra weeks to add in more cardio which is good because I haven't done any for about 12 months so it's going to be tough getting back into it. I'm thinking 30 mins before workouts in the morning and how ever much I can take in the evenings slowly working up to an hour. If I'm still not losing any fat I'll have to make it an hour in the morning too!

Diets been good so far, I made my servings slightly smaller, but I'm getting full during them, and not getting hungry by the next meal, but I'll give it a few days, I may just subconciously be going "yuuuuck! wheres the sugar!?!" so I'll become ravenous once it realizes it's not getting it anymore! So I'll stick with this for a week at least

**ItalianStallion** · July 7th, 2009, 02:28 AM

im sry my reading is bad...must c pictures to understand

**tooncesthecat** · July 7th, 2009, 06:36 AM

GG, just be careful not to do too much training (including cardio) near bedtime or it may cause you to have insomnia.

**gYmgIrL** · July 7th, 2009, 08:23 AM

Thanks Tooncey kitten, I didnt realise that! But I dont have too much choice of when I can do it :\ I'll keep an eye on the somnia anyway! Its going to be a while before I can do a full hour of cardi-blow anywho!

I tried a new gym today, I wanted to do that stuff before I got further into the cutting, but it looks like my current gym is the best option :\ damnit. haha

Anywho, so my back workout wasnt that special, there werent many machines there.

I did 20 minutes of treadmill though... AND GOT A STITCH! haha

I've been perfect with the diet, my phone tells me when and what to eat and I was even in a meeting and excused myself to go microwave my chicken, that means I'm cool right?

Ran with the dog when I got home for about 15 minutes, do you know when you run in the cold and it hurts all the way down your ear tubes? and man, for a tiny dog she can sure run! its so sweet as well cause you can see her get knackered but she so badly wants to keep up still. Then I got home and got on the treadmill for another 20. I managed to run at 10kph which is cool cause I usually run at 7. What? I only have little legs!

Anyway I'm already starting to wonder if I'll be able to do enough cardio to cut up, but in all seriousness, if you eat clean and do cardio and you werent eating clean or doing cardio before, you're gonna lose fat right? and didnt I say I was going to do it no matter what I looked like this time?

yes

yes i did!

So lets just do our best!!

**tooncesthecat** · July 7th, 2009, 06:49 PM

Fiest of all, eating every 3 hours makes you cool, but eating chicken in front of your coworkers every 3 hours makes you ultra-cool!

As for your last question, you have plenty of time to go till the show, but after July I might suggest moving to more of a low carb diet. You'll be able to keep the calories the same but substitute the carbs with Omega fatty acids like those in nuts and peanut butter (natural peanut butter that is).

**gYmgIrL** · July 7th, 2009, 10:46 PM

mmm, peanut butterrrrgghhhh *drools*

I think in America Peanut butter is weird! Here it's 30cals a tablespoon and almost entirely unsatd fat! It would make for a good cheat if you're dying for something with taste!

That's a good idea! but it's day 3 now and I'll starting to get hungry! (I must have been eating way too much before) and I think weening off the carbs like you said is an awesome idea!

Drinking 3 litres of water a day isnt as hard as I originally thought! I think I was having about that much just in cups of tea before, so converting to water isnt that hard

I have a green tea or black coffee still though.

Last night I got the best nights sleep I have had for a long time. I went to sleep when I was sleepy, and when I woke up at 5:00am I felt super refreshed, like even if the alarm didnt go off I would have naturally woken up then! I wonder why! Maybe all this cardio is awesome for sleep

I havent cheated at all yet, I think I might go have brekky at a restraunt on Sunday morning though, theres this one on the hills that I've always wanted to go to. It's pretty. I could coax a friend or my mum to keep me company

To pancake or not to pancake? hehe

Anyway, I just bit the bullet and went to my gym this morning, I did 30 minutes of cardio before legs, I went harder than I ever thought I could on the cardio! I even sweated! For some reason me and sweating doesnt happen very often! I guess thats why it looks like I'm not putting in effort cause I'm still smiling and bone dry. Well, not bone... you know what I mean.

Anyway, I did all the things I missed in legs! weighted squats atg as suggested by my kitty, and stiff leg deadlifts followed by romanian deadlifts, seated hamstring curls supersetted with lighter weighted squats. I missed out on calves I was having so much fun! but I think I might add an extra session on Saturday and actually spend 30 minutes on them, they really need work. Although! I finally found some boots that fit the skinny things! She said she usually loses sales cause they're so thin! they are like ugboots but they have a heel! awesome hey? :P I'm sure you're all interested.

Anyway, I was screwed by the end of it, and having a shower after working that hard is SOOOOO amazing. I wish I wasnt at work! I wanna go home and run with my dog already! Can you get addicted to cardio? even if you're crap at it?

hehehe

I'll do some posing and routine practice on the weekend and see if I cant upload something for progress reference. Okie doo?

Thanks sooo much for all your time you're putting in to helping me Toonces!!! I really appreciate it

**tooncesthecat** · July 7th, 2009, 11:11 PM

Great job GG! You really seem psyched

As for the hungry thing, just watch the mirror closely. If you keep getting hungry, you might need to add some food in. Mike Davies is a trainer in COlumbus. He trains many of the pros. He said, "I don't have my athletes diet with little food. I can always have them workout harder to get them lean"

**gYmgIrL** · July 10th, 2009, 10:10 PM

Yep that sounds like the healthiest way to do it anyway!

I might make up a spreadsheet of nutritional content from the actual packets of the things I'm eating anyway, just to be more accurate!

Well I got through my first working week pretty easy! I never felt the need to cheat and I still dont. I dont think anything could taste as good as how proud I will be to finally see myself up there

and also nothing tastes as good as wasting all that effort I'm putting into working out! I'm also really excited to try Raijs things, I'm making myself cheat cards to take the gym to remind me what to do in the sets how many reps etc and I'm just going to try til I die I think!

!

I was worried because I was feelin a bit flat, and also holding a lot of water, and not really happy with the mirrorage, but since then they've come back a bit (i guess they ARE getting all their glucose from fat stores right, i should give them a break) but I had rehersals for this little routine thing I'm doing for a friends party on Thursday night, and this food I'm eating usually gives me just enough energy til the evening and then I conk out, so I added a spoonful of peanut butter for that night, and in about 30 minutes I had the energy of a crazy person! I might have to actually add that in earlier because if it does that I might be able to go longer on the cardio? Anyway, I also took out the retarded amounts of salt I was eating and continued with the 3l of water a day thing, and in a couple of days, every time I went to the toilet the cut in of my undies on my bum got less and less! it seriously happened that fast!

I'm getting better at cardio so much faster than I could have imagined too! 10kph is now running speed if I'm only doing it for 20 minutes, I can run constantly for almost the whole hour at 7kph and my stitches have allll gone. Once I start raijs thing in the morning I think my fitness level is going to increase really fast.

This weekend I'm going to do lots of posing practice, and I'm also going to invent a way to 'quarter turn to the right' with some personality, and start practicing that from now. I'm also going to try and tweak my routine and see what Linda thinks of it

She's so coo she's just about to compete and she's still willing to help me out! for like... the third time :P hehehe she's the best!

I have become completely obsessed with this already though, people cant really talk to me about anything else, and I feel kinda bad because I dont usually talk about my own things all that much, but being excited and pumped about it is the way you have to be to do it I think? If you were all laid back and 'meh, doesnt matter I missed my meal' it just equals total fail!

It's also better this time because my work people are all being really supportive, and one of them even knows someone else that's doing it. Last year when they didnt know me as well they were trying to get me to eat crap still thinking I might be anorexic or whatever! haha

They are also really leniant of if I come in a little late because of training or cant work back because of it, and the fact that I have to eat every 3 seconds... and the fact that I may get moody. hehe

They are all just going to help me through it!

I'm also gonna annual leave the last week as well, I dont know if I'll be much good to them at work and I may wanna do extra cardio leading up to it. And one of those days apparently I'll be doing nothing but drinking water! haha

I'm going to another gym today, one that's near my place instead of near work, I'm just going to check and see if they have any female trainers that know about female competitors so that I can just go in on the weekends and they can say "keep going" or "change this" and I dont have to keep second guessing my own judgement all the time. Especially with the dieting mind games and the fact that I AM an woman :P What you see in the mirror isnt always reality. So some help would be nice

Otherwise I'll just have to keep sending pics to you guys and just do whatever you think!

OK! So goals for this weekend:

Record routine for Linda
Practice posing and invent cool transitions
Make a spreadsheet of exact nutrients and cals of diet

Plus housework and photos/vid, blah blah blah :P

Oh yeah, I should work on finishing the site too!! Just gotta kinda put that together now. Gee I picked a good time didnt I :P

**tooncesthecat** · July 10th, 2009, 10:24 PM

Keep it up GG! Adding the peanut butter is good for you and it's yummy too

I would put up pics ASAP so Linda can give you a look. Also I would get a good trainer who has good knowledge of the dietary aspects of your plan as well. Pics are good but someone who can see you in person is waaaaay better. They will have you tweak your diet based on your body's response to training, diet, and timing for the show.

I don't think I asked before...what supps are you taking? I know you are taking protein shakes but are you doing any BCAAs, EFAs or multivitamins? I would recommend all three! Also, one super-great supplement you def should add is GLUTAMINE! It is the primary amino acid in muscle tissue and therefore very important to add during dieting. I would recommend 5g in the morning, 5g after your workout, and 5 g before bed.

**ItalianStallion** · July 11th, 2009, 02:01 AM

im sry i cant rly add netype of good info..im just happy to c u doin good n enjoy reading ur posts...

**Option1** · July 11th, 2009, 08:26 AM

Similarly, I have nothing useful to add other than my thanks for your informative and entertaining posts. Also my thanks to toonces for his informative participation as well.

Neil

**gYmgIrL** · July 11th, 2009, 11:53 PM

aww thanks you two for dropping in and saying lovely things

You are the best!

here is one of my weekend goals done!

If that's all correct it looks pretty special hey?

**ItalianStallion** · July 12th, 2009, 02:35 AM

awesome spreadsheet..toones thx for info also..i thanked gg but not u im sry...lol

**gYmgIrL** · July 12th, 2009, 05:18 AM

Quote:

Originally Posted by tooncesthecat

I don't think I asked before...what supps are you taking? I know you are taking protein shakes but are you doing any BCAAs, EFAs or multivitamins? I would recommend all three! Also, one super-great supplement you def should add is GLUTAMINE! It is the primary amino acid in muscle tissue and therefore very important to add during dieting. I would recommend 5g in the morning, 5g after your workout, and 5 g before bed.

Yeah I can take those things, EFAs are they in fish oil tablets? do they have calories? enough to have to worry about?

Multi vits are easy, and I have this stuff from last year which seems to have become a rock, but it's called Ultra Muscleze and its says "Ultra Muscleze(tm) provides 280mg of elemental magnesium per serve. It also features the amino acides carnitine, glutamine, and taurine with malic acid, B vitamines and other supportive nutrients."

Does that sound like what I should be taking because #1 I tastes AWEFUL and makes me gag whilst trying to swallow it, #2 If i take it before a workout I will undoubtedly be throwing up in the shower and #3 it's a rock now!

Theres gotta be an easier way!

haha

Here in Perth we can only go to the shops on Thursday nights or on a Saturday, and it's Sunday today so I have to wait pretty much a week til I can go, unless I didnt woooork. *rubs chin* heheheh

I'm really bad at taking things, protein is pretty much my limit, and even then only this specific protein is stomachable. Even nitrix tabs and drinks with fake sugar in them dont agree with me! My body seems to hate most processed things! Unless it's chocolate :P nah, it doesnt even like that too much either.

Had my panned-cakes this morning, it wasnt as exciting as I thought! I had a Chai Late and was full after that. I didnt need to cheat, but I know I'd probably feel like I wanted to later, it was a good reminder that I didnt need to. I know you're supposed to do it a little to keep your metabolism up but next time I think I might do it with a spicy curry or something. Cheating just makes it harder to go back to the dieting thing especially since you dont get hungry again for 40 odd years.

I just found out (by looking at the website - cause I keep bugging them for entry forms! If I'm the first one I get to stand in the middle you see! hehe) anywho, its now changed to the 3rd of October rather than the 10th! So I have a week less than I thought :\ time to reschedule everything!

Looks like a better venue though

**Italianangel** · July 12th, 2009, 10:04 AM

None of your data here helps me unless I can see what you look like.
Its easier for me when I see where you are at, and you did pm me asking about that so def do.
I just pmed you a few mins ago so when I see you I will know exactly what to suggest for all of what you asked above. 2 hours is too much cardio if you are too skinny, if you are not ready then you have to.....so all the answers to all the questions so far are dependant and fully relative to your state now. Front relaxed and flexed, just like you would do on stage....so I can pick on posing, think of this as me judging......quarter turn, side, quarter turn, back relaxed then posed. Show how you walk on stage, off stage for line up, comarisions, routine.......give me a run down as if you are competing so when you vid, cover all this and the posing and all of it and do like you would for the show, heels, suit, you name it.....yuo don't have to tan or do make up but put hair up....this will really help.
Linda

**tooncesthecat** · July 12th, 2009, 11:19 AM

Yep, yep, yep...LInda's right. A picture in this case is worth MORE than a thousand words! I would suggest a different multivitamin. Although there are those who would tell you that expensive ones from bodybuilding sites are the best, if we are talking strictly multiviatmins and minerals i would suggest just getting something like Centrum and taking 3-4 of them per day. However I am not sure what's available in Perth.

You can get some of your EFAs in fish capsules. You can also get UDO's oil (thanks Linda) as it is an excellent product and it has virtually no taste.