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  • Female needs advice on getting Cut now:

    Need your advice today. I'm female, 48, 5'10" and reached my weight goal of 145lbs (down from 161lbs).

    I'm now into the routine of working out (from home) and have a decent home gym. I don't lift or squat heavy due to a herniated disc at L5/S1. The disc is recently healing from being 100% paleo, and I'm doing more body weights than I ever could before. I go slow and steady.

    Here's what I need help with: My weight loss has stalled and I want to lose this last 10lbs and get nice and cut in the tummy, core area.

    Current Daily Nutrition:
    1000 - 1200 calories: 70% fat / 20% protein / 10% carbs (20-30grams)
    IF'ing used daily: Bullet coffee + lunch & dinner. (18 hrs fast/6hrs eating)

    I've eliminated most dairy, except for cream in my bullet coffee in the mornings.

    Current Workouts:

    I'm lifting and cardio 4x per week (including sprints) and walking 6-7 miles on days off.

    I'm currently in my last week of my "21 Day lifting Induction" programme. Next week I begin a much tougher programme which I'd like everyone's feedback on (Links below):

    Current Plan (final week of): 21 Day Induction: Bizzy Diet | MusclePharm

    Phase 2 (starting next week): "Live Shredded": Part I of Phase II: http://www.musclepharm.com/sites/def...d-womens-1.pdf

    I get confused when these workout programmes promote 'lean cuts of meat' and no mention of eating fat. I'm not sure if I can get 'cut' while eating Paleo with slightly higher protein and a few more carbs to accommodate for my additional workouts. If anyone has thought on this, I'd like to hear your opinions/thoughts.

    Thanks, everyone/Lu
    Last edited by Louisa655; 11-13-2012, 07:23 AM.
    ----------------------------------------
    F, 48, 5'10"
    Start Date: 25-06-12 @ 161lbs
    Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

    Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

  • #2
    The Phase 2 programme that you linked to is no good. It basically looks like a supplement ad that has been disguised as a training programme. It's high rep and high cardio which is kind of the opposite of what most on here would recommend. Have you looked at the PBF prog?

    You mentioned that you recently reached your weight goal. Judging by your signature I'd be interested to know how you had your BF% measured - as a 17lb reduction in weight but only a 2% change in BF% seems a little off.
    Sandbag Training For MMA & Combat Sports
    Sandbag Training Guide on Kindle
    The Complete Guide To Sandbag Training
    Brute Force Sandbags
    www.facebook.com/sandbagfitness
    http://fitedia.com/ - Health and Fitness eBooks, video, audio and workshops

    Comment


    • #3
      i was going to tell you to cut 100-200 calories a day for a short term fix. but at your intake and activity level, i'd say you definitely don't eat enough.

      Comment


      • #4
        Originally posted by Coach Palfrey View Post
        The Phase 2 programme that you linked to is no good. It basically looks like a supplement ad that has been disguised as a training programme. It's high rep and high cardio which is kind of the opposite of what most on here would recommend. Have you looked at the PBF prog?

        You mentioned that you recently reached your weight goal. Judging by your signature I'd be interested to know how you had your BF% measured - as a 17lb reduction in weight but only a 2% change in BF% seems a little off.
        CoachPalfrey: Thank you for your input. I have not had my BF measured by calipers or any other reputable means. I've used the 'online' calculators where you dump your measurements & weight in, and it miraculously provides a BF #. I suspect I am less than 21% BF, but not exactly where where I am.

        I see what you mean about too much cardio on the Phase 2 Programme. I tend to lean towards the cardio as I've done a lot of ultra stuff, but want to move away from that direction and build strength.

        As per your situation, I'll revisit the PB workout recommendations. Again, my constraint is that I am unable to lift really heavy in a gym due to this disc challenge that I have.

        What are your thoughts on the LeanGains programme? --- perhaps approaching PB and Leangains as a hybrid?

        And lastly, is it possible to get really cut while adhering to PB exclusively?

        My frustrations in not seeing results as quickly as I'd like may be to my detriment -- but that's something I need to deal with on a personal level.

        Thanks/Lu
        ----------------------------------------
        F, 48, 5'10"
        Start Date: 25-06-12 @ 161lbs
        Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

        Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

        Comment


        • #5
          Firstly I'd say that losing 17lbs in 4 months is pretty good - especially as you weren't that big to begin with. So don't beat yourself up about it. Secondly, I wouldn't trust those calculators, even for a rough idea.

          I think that IF'ing can be useful and Martin @ Leangains has his head screwed on when it comes to broad recommendations. Difficult to make any real recommendations regarding your back issue as I don't have the advantage of being able to see you. That said, you can build tremendous strength with body weight exercises alone. Try not to focus on the equipment (or lack of it) so much but more so on the methodology that you approach it with. I.e. lower volume, higher intensity.

          The example (although not necessarily appropriate in your case) would be doing either 100 push ups from the knees or just doing 10 handstand push ups.

          With regards to "getting cut" - it's certainly possible on any approach. You just need to find the right approach and make it work for you.
          Sandbag Training For MMA & Combat Sports
          Sandbag Training Guide on Kindle
          The Complete Guide To Sandbag Training
          Brute Force Sandbags
          www.facebook.com/sandbagfitness
          http://fitedia.com/ - Health and Fitness eBooks, video, audio and workshops

          Comment


          • #6
            Originally posted by not on the rug View Post
            i was going to tell you to cut 100-200 calories a day for a short term fix. but at your intake and activity level, i'd say you definitely don't eat enough.
            Not on the Rug: Over the past 2.5 months, I've been operating in Ketosis and there are numerous days when I eat between 800-900 calories per day, with carbs <10grams. I'm thinking that that caloric intake is too low, so over the past few days, I'm increasing to be between 1000 - 1200, and staying with the same ratios. I've eliminated dairy except for the bullet coffees.

            It's very challenging for me to eat more than this amount of food on two meals per day. I'm satiated by this caloric intake, despite the workouts, as well but if I NEED to increase calorie levels, I'm prepared to do what it takes.

            This damn stubborn hip/waist fat is frustrating to lose, so I appreciate any additional suggestions you may have. In the meantime, I'll take Coach's comments and re-visit the PB workout guide.
            Thanks/Lu
            ----------------------------------------
            F, 48, 5'10"
            Start Date: 25-06-12 @ 161lbs
            Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

            Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

            Comment


            • #7
              Originally posted by Coach Palfrey View Post
              Firstly I'd say that losing 17lbs in 4 months is pretty good - especially as you weren't that big to begin with. So don't beat yourself up about it. Secondly, I wouldn't trust those calculators, even for a rough idea.

              I think that IF'ing can be useful and Martin @ Leangains has his head screwed on when it comes to broad recommendations. Difficult to make any real recommendations regarding your back issue as I don't have the advantage of being able to see you. That said, you can build tremendous strength with body weight exercises alone. Try not to focus on the equipment (or lack of it) so much but more so on the methodology that you approach it with. I.e. lower volume, higher intensity.

              The example (although not necessarily appropriate in your case) would be doing either 100 push ups from the knees or just doing 10 handstand push ups.

              With regards to "getting cut" - it's certainly possible on any approach. You just need to find the right approach and make it work for you.
              Quick question:
              I mostly do body weight exercises, although I have my individual workout weights in 5lbs, 7 lbs etc etc. I use my yoga ball a lot and have managed to gain incredible balance and stability while using that ball in multiple core and strength exercises. (use utube workout videos a lot).

              Here's my question: I'm currently doing 50-60 pushups (through a variety of techniques) in each workout.....how does one increase the intensity of those same pushups? Some push ups are from my knees --- others are off the top of my yoga ball which gives me a deeper push up. Other than that, how do I increase intensity to see more results?

              Appreciate your time here. /Lu
              ----------------------------------------
              F, 48, 5'10"
              Start Date: 25-06-12 @ 161lbs
              Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

              Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

              Comment


              • #8
                Originally posted by Louisa655 View Post
                Not on the Rug: Over the past 2.5 months, I've been operating in Ketosis and there are numerous days when I eat between 800-900 calories per day, with carbs <10grams. I'm thinking that that caloric intake is too low, so over the past few days, I'm increasing to be between 1000 - 1200, and staying with the same ratios. I've eliminated dairy except for the bullet coffees.

                It's very challenging for me to eat more than this amount of food on two meals per day. I'm satiated by this caloric intake, despite the workouts, as well but if I NEED to increase calorie levels, I'm prepared to do what it takes.

                This damn stubborn hip/waist fat is frustrating to lose, so I appreciate any additional suggestions you may have. In the meantime, I'll take Coach's comments and re-visit the PB workout guide.
                Thanks/Lu

                i'm thinking maybe you should eliminate bulletproof coffees. i know it's i big topic of discussion on this forum, and some people love it and some hate it, but in all honesty, for someone consuming so few calories, you need to maximize nutritional intake. drinking coffee loaded with butter and coconut oil is not the best choice for doing so. i'm personally a fan of ketosis, as my year-long experiment with vlc and ketosis ended with me barely having the neergy to go about my day, let alone complete my intense workout schedule. but if it is working for you, then go for it. if not, i'd say go with a more traditional paleo approach, increasing the protein intake, adding in a few more carbs, while lowering the fat intake. just a thought. a lot of people here have had to tweak and fine tune their paleo approaches to get the best results for aesthetics and performance. maybe ketosis isn't the best approach for you. just throwing it out there...

                Comment


                • #9
                  Originally posted by not on the rug View Post
                  i'm thinking maybe you should eliminate bulletproof coffees. i know it's i big topic of discussion on this forum, and some people love it and some hate it, but in all honesty, for someone consuming so few calories, you need to maximize nutritional intake. drinking coffee loaded with butter and coconut oil is not the best choice for doing so. i'm personally a fan of ketosis, as my year-long experiment with vlc and ketosis ended with me barely having the neergy to go about my day, let alone complete my intense workout schedule. but if it is working for you, then go for it. if not, i'd say go with a more traditional paleo approach, increasing the protein intake, adding in a few more carbs, while lowering the fat intake. just a thought. a lot of people here have had to tweak and fine tune their paleo approaches to get the best results for aesthetics and performance. maybe ketosis isn't the best approach for you. just throwing it out there...
                  Yup, you may have a point here. Sometimes we get caught up in our 'routines' and it's hard to see the forest for the trees. I naturally gravitated to two meals a day because I'm not overly hungry in the am, I love a coffee with cream, and lack the time for breakie. Perhaps I should try a few weeks of eliminating the BP coffee, and move towards 3 meals per day --- and starting with some eggs and a bit of bacon for breakfast; a BAS for lunch; followed by 3-4 ozs of protein for dinner with lots of veggies.

                  Coach had some good suggestions and I've downloaded the PB workout book and will begin following that.

                  I'll give this plan 4 weeks and see if I can shake things up a bit.

                  I need to get a pull up bar for my home gym --- I've been using a table, but it's not as functional.

                  I appreciate all comments, and come back to my comments time and time again on this forum -- the wealth of information and experience here is humbling. Really appreciate your thoughts, OnTheRug.

                  Best/LU
                  ----------------------------------------
                  F, 48, 5'10"
                  Start Date: 25-06-12 @ 161lbs
                  Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

                  Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

                  Comment


                  • #10
                    Originally posted by Louisa655 View Post
                    Yup, you may have a point here. Sometimes we get caught up in our 'routines' and it's hard to see the forest for the trees. I naturally gravitated to two meals a day because I'm not overly hungry in the am, I love a coffee with cream, and lack the time for breakie. Perhaps I should try a few weeks of eliminating the BP coffee, and move towards 3 meals per day --- and starting with some eggs and a bit of bacon for breakfast; a BAS for lunch; followed by 3-4 ozs of protein for dinner with lots of veggies.

                    Coach had some good suggestions and I've downloaded the PB workout book and will begin following that.

                    I'll give this plan 4 weeks and see if I can shake things up a bit.

                    I need to get a pull up bar for my home gym --- I've been using a table, but it's not as functional.

                    I appreciate all comments, and come back to my comments time and time again on this forum -- the wealth of information and experience here is humbling. Really appreciate your thoughts, OnTheRug.

                    Best/LU
                    give it a try. if you see results, then great. if you don't, then its back to the drawing board.

                    as for meals, i tend to do a large breakfast, a small lunch, a pre-workout snack and post-workout dinner. with the bulk of my carbs coming post-workout. and i tend to do a bit of carb cycling. lower carbs (about 50-100 grams) on rest, boxing, cardio and HIT focused days and higher carbs (150-300) on my heavy lifting and more intense intense days. i'm definitely not scared of potatoes, sweet potatoes, squashes, white rice and fruit.

                    if you enjoy bodyweight workouts, then the PB fitness plan is a good place to start. and i highly recommend a pullup bar.

                    best of luck

                    Comment


                    • #11
                      Originally posted by not on the rug View Post
                      give it a try. if you see results, then great. if you don't, then its back to the drawing board.

                      as for meals, i tend to do a large breakfast, a small lunch, a pre-workout snack and post-workout dinner. with the bulk of my carbs coming post-workout. and i tend to do a bit of carb cycling. lower carbs (about 50-100 grams) on rest, boxing, cardio and HIT focused days and higher carbs (150-300) on my heavy lifting and more intense intense days. i'm definitely not scared of potatoes, sweet potatoes, squashes, white rice and fruit.

                      if you enjoy bodyweight workouts, then the PB fitness plan is a good place to start. and i highly recommend a pullup bar.

                      best of luck
                      OnTheRug: Thanks -- will give this some thought and begin to structure this on paper. May have to do my major workout in a fasted state in the mornings, followed by a small breakfast, a bigger lunch and a smaller dinner. I understanding the concept of carb cycling and will adjust on days where I'm moving slowly. I also have the Convict Conditioning workout programme and may incorporate some of those moves. I'll give this a fair, 1-month shot and see what happens. I have a workout book that log progress in. I'll check back in, in a couple of weeks. Thanks/Lu
                      ----------------------------------------
                      F, 48, 5'10"
                      Start Date: 25-06-12 @ 161lbs
                      Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

                      Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

                      Comment


                      • #12
                        Originally posted by Louisa655 View Post
                        Quick question:
                        I mostly do body weight exercises, although I have my individual workout weights in 5lbs, 7 lbs etc etc. I use my yoga ball a lot and have managed to gain incredible balance and stability while using that ball in multiple core and strength exercises. (use utube workout videos a lot).

                        Here's my question: I'm currently doing 50-60 pushups (through a variety of techniques) in each workout.....how does one increase the intensity of those same pushups? Some push ups are from my knees --- others are off the top of my yoga ball which gives me a deeper push up. Other than that, how do I increase intensity to see more results?

                        Appreciate your time here. /Lu
                        With regards to progressions there are simple numerical ones (like adding reps, sets and reducing rest periods) which have their limits and then specific technical adaptations - like progressing from push ups on the knees, to full push ups, to push ups with legs elevated, to handstand push ups, to single arm push ups etc etc.

                        There are hundreds of progressions to go through for most movement patterns. My general rule of thumb for body weight work is that once an individual can hit the required number of repetitions for a certain variant (so, strength focus may be 5 reps) they then move onto a harder variant. It's not that simple but you get the idea.
                        Sandbag Training For MMA & Combat Sports
                        Sandbag Training Guide on Kindle
                        The Complete Guide To Sandbag Training
                        Brute Force Sandbags
                        www.facebook.com/sandbagfitness
                        http://fitedia.com/ - Health and Fitness eBooks, video, audio and workshops

                        Comment


                        • #13
                          Originally posted by Coach Palfrey View Post
                          With regards to progressions there are simple numerical ones (like adding reps, sets and reducing rest periods) which have their limits and then specific technical adaptations - like progressing from push ups on the knees, to full push ups, to push ups with legs elevated, to handstand push ups, to single arm push ups etc etc.

                          There are hundreds of progressions to go through for most movement patterns. My general rule of thumb for body weight work is that once an individual can hit the required number of repetitions for a certain variant (so, strength focus may be 5 reps) they then move onto a harder variant. It's not that simple but you get the idea.
                          Now that I have reviewed the PB workout schedule, I totally get what you are saying with regard to progressions and level of difficulty. I'm likely just being very impatient with results and need to step back and focus on the process, knowing that the results will deliver. Appreciate your input today. /Lu
                          ----------------------------------------
                          F, 48, 5'10"
                          Start Date: 25-06-12 @ 161lbs
                          Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

                          Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

                          Comment


                          • #14
                            You want to be 135lbs when you're 5'10"? Not realistic if you want to look good
                            Four years Primal with influences from Jaminet & Shanahan and a focus on being anti-inflammatory. Using Primal to treat CVD and prevent stents from blocking free of drugs.

                            Eat creatures nose-to-tail (animal, fowl, fish, crustacea, molluscs), a large variety of vegetables (raw, cooked and fermented, including safe starches), dairy (cheese & yoghurt), occasional fruit, cocoa, turmeric & red wine

                            Comment


                            • #15
                              Originally posted by peril View Post
                              You want to be 135lbs when you're 5'10"? Not realistic if you want to look good
                              I expect to gain weight (muscle), and in the process look leaner/more cut.
                              ----------------------------------------
                              F, 48, 5'10"
                              Start Date: 25-06-12 @ 161lbs
                              Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

                              Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

                              Comment

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