DV Posted April 2, 2008 Author Share Posted April 2, 2008 (edited) Thanks for the replies! It's nice to know that someone reads this blog. I'll post my diet from two days ago (a low calorie rest day) and yesterday ( a high calorie day). I spoke with my trainer today about my plans to slowly lose fat while gaining muscle. He thinks it's definitely possible (especially since that is exactly what I've done in the last 3 months). The only big difference in my diet is overall calories on a given day. I still eat every 2.5 to 3 hours and eat high protein. My thoughts on fat loss and muscle gain are as follows. Your body synthesizes protein and burns body fat in the same day, depending on what you feed it, how you are working out, when you feed it and how you manipulate your insulin levels - among many other variables. In the course of a week, I wouldn't expect anyone to naturally (no HGH, no steroids) lose 2 pounds of fat while gaining two pounds of muscle but I believe you can lose moderate amounts of fat while gaining moderate amounts of muscle. As I am not looking to do either quickly, this program is perfect for me so long as it continues to work. The only other difference to my lower calorie days (my fat burning days) is that I maintain a very low glycemic load on those days. The theory behind this is that it keeps insulin from spiking, thereby keeping your body from going into fat storage mode. Yesterday............. Back Lat Pulldowns80 x 1290 x 890 x 7 Reverse or Back Lat Pulldowns60 x 1470 x 1270 x 12 Standing Rows (Charles Glass style - hard to explain this one)50 x 1660 x 1260 x 1260 x 12 Seated Rows (with forward stretch for lower back involvement)70 x 1280 x 1290 x 10 One-Arm DB Rows35 x 1237 x 1240 x 10 Low Back Extension (on the T-Bar with abdominal support - no added weight)3 sets of 20 reps Calves - Donkey raise and Plated Loaded Diet for Low Calorie Day 1)Smoothie - 100 gms blueberries, 100 gms strawberries, 2 Tbls ground flax, 50 gms rice protein, Glutamine 5 gms2)Super firm tofu 5 oz., kale (1/2 pound) sauteed with shallots and 1/2 Tbl olive oil3)Almond butter 2 Tbls, Glutamine 5 gms4)Super firm tofu 5 oz, mixed leafy greens (1/2 pound), mushrooms, garlic sauteed with shallots and 1/2 Tbl olive oil5)Gemma protein (25 gms) and Buckwheat protein mix (25 gms) as pudding6)Hazelnuts 1 oz. Calories 1750, Protein 180 gms, Carbs 110 gms, Fiber 41 gms, Fat 55 gms, Glycemic Load 49 Diet for High Calorie Day 1)Smoothie (as above), Glutamine 5 gms2)Clif Builder bar, Xtend BCAAs, glutamine 5 gms3)Split pea soup, broccoli and alfalfa salad4)Brazil nuts 1 oz.5)Seitan with mushroom onion sauce, Steamed broccoli with lemon shallot sauce, Amaranth grits with corn, sauteed spinach, Red wine (I eat this over 2 to 3 hours)6)Gemma/Buckwheat pudding Calories ~ 2800, Protein > 200 gms - I didn't count the rest. One day of the week I eat at a restaurant and have refined flour/sugars. I usually bloat for about 1-2 days with a 1-2 pound water weight gain. After 1 or 2 days of the low calorie, low GL diet I lose the bloat and water weight. Edited November 16, 2008 by DV Link to comment Share on other sites More sharing options...
thendanisays Posted April 2, 2008 Share Posted April 2, 2008 thank you. that was really informative. i'm on a similar diet with high protein and moderate carbs (by training of veggie princess )and i like seeing other people's daily diets too. do you think you could explain ow you calcultate out this glycemic load thing. i know about the glycemic index, but i've never really heard of that before....i;m just curious. Link to comment Share on other sites More sharing options...
DV Posted April 2, 2008 Author Share Posted April 2, 2008 The following link gives a lot of information on the Glycemic Index and Glycemic Load. The author is a medical writer who has co-authored a book on the topic (I have not read the book). I use www.nutritiondata.com for my glycemic load values. http://www.mendosa.com/gi.htm Link to comment Share on other sites More sharing options...
annemiekeclark Posted April 4, 2008 Share Posted April 4, 2008 Thanks for putting all that up there DV.What is the deal with xtend? I noticed that you and a few others drink it.Have you experimented with different protein amounts or are you following the standard bb equation? If you want to maintain rather than build is it necessary to have so much?mieke Link to comment Share on other sites More sharing options...
DV Posted April 4, 2008 Author Share Posted April 4, 2008 Hi Annemiekeclark. Xtend is one of the brand names for the branched chain amino acids L-Leucine, L-Isoleucine and L-Valine. Some research supports claims such as reduced muscle breakdown and maintaining lean body mass. As for protein intake, I'll continue a high protein intake for another 2 months or so and then see if a decrease makes a difference. I did a lot of things at once when I made my greatest gains - Xtend, creatine cycling, higher protein. Eventually, I'll remove each component to see whether or not it's necessary. Link to comment Share on other sites More sharing options...
DV Posted April 4, 2008 Author Share Posted April 4, 2008 Two days ago........ Nutrition: Calories 2800, Protein 180 Legs (new routine with trainer, some exercises would be difficult to describe) One Legged Stationary Lunge with DBsBW x 1010 x 1015 x 1015 x 10 Incline Walking Lunges with Plate held behind headBW x 12 then down x 1210 x 12 then down x 1210 x 12 then down x 12At the top of the incline, lean against wall with knees at 90 degrees and hold for 20 seconds. Leg Extension I90 x 12105 x 10120 x 8 Leg Extension II90 x 12105 x 10120 x 7 Stiff-Legged Dead Lifts with angled DBs (concentrates more on the later aspect of the hamstring)30 x 1540 x 1250 x 10 Leg Raises20 reps x 3 sets Link to comment Share on other sites More sharing options...
DV Posted April 4, 2008 Author Share Posted April 4, 2008 Yesterday...... Rest Day Nutrition: Calories 1800, Protein 180 My glutes and hamstrings are very sore! Link to comment Share on other sites More sharing options...
robert Posted April 4, 2008 Share Posted April 4, 2008 Wow, high protein for that amount of calories! What are you eating in a day like that? I need to get on your program! I'm off to Canada in an hour or so, but we should train again sometime. I look forward to it. I'll come downtown one of these days. Link to comment Share on other sites More sharing options...
DV Posted April 4, 2008 Author Share Posted April 4, 2008 This was not the healthiest of days as far as variety of veggies. I only ate about 5 servings of fruits/veggies yesterday. And no grains. My morning smoothie is 400 calories and has about 56 grams of protein. I can easily eat a pound or more of high protein tofu in a day. Other protein powders also add up. To do this on a whole foods diet would not be possible at that low amount of calories. I'm not sure it's necessary but I'm experimenting with high protein right now. I can always come to your gym - just not early evening when that place is too packed! Link to comment Share on other sites More sharing options...
DV Posted April 5, 2008 Author Share Posted April 5, 2008 Yesterday........ (I'm having internet connection problems this week) Nutrition: Calories ~ 3000, Protein 160 gms Chest Flat Bench Press with DBs20 x 1530 x 1232 x 1135 x 937 x 6 Flat Bench Flys15 x 1517 x 1420 x 1225 x 8 Incline Press (Paramount Machine)20 x 1225 x 1025 x 1125 x 11 Decline Cable Flys and Incline Cable Flys - the weights are always different depending on which set of cables are open.3 sets of each Pec Stretch with DBs5 lbs - hold for 30 seconds ------------------------------------------------------------------------------Inspirational tune is "Everything is Everything" by Lauryn Hill ------------------------------------------------------------------------------ Link to comment Share on other sites More sharing options...
DV Posted April 6, 2008 Author Share Posted April 6, 2008 Nutrition: Calories 2200, Protein 120 gmsTriceps Dips5 sets - some assisted, BW x 7 for 2 sets Kickbacks17 x 1520 x 12 (felt like I was using too much deltoid)17 x 1517 x 12 One-Arm Reverse Pushdown12 x 1212 x 1215 x 1015 x 9 Biceps Close-Grip Chin-Ups4 sets - all assisted but close to body weight Z-Bar Curls55 x 1055 x 855 x 8 Incline Bench Curls20 x 1225 x 825 x 8 My arms were TIGHT after this. I should have taken my avatar picture after this work out, LOL. I'm traveling a bit for the next 10 days. I'm not sure how much I'll be able to post. I certainly won't have as much control over my nutrition. -----------------------------------------------------------------------Inspirational tune is "Toxicity" by System of a Down http://www.youtube.com/watch?v=mdRd3k4CIAg----------------------------------------------------------------------- Link to comment Share on other sites More sharing options...
Zack Posted April 6, 2008 Share Posted April 6, 2008 BW dips, very nice! Don't see many women who can do those. I have to say though, SOD pretty much sucks. Link to comment Share on other sites More sharing options...
DV Posted April 6, 2008 Author Share Posted April 6, 2008 It's taken a while to get there. Definitely a PB - and there was no one to high five. SOD rocks. They're even good live. Maybe not all of their stuff. Link to comment Share on other sites More sharing options...
DV Posted April 8, 2008 Author Share Posted April 8, 2008 I'm in New Jersey for 3 days - two of them will be rest days. I trained shoulders yesterday. I am missing my gym and Portland a LOT. Link to comment Share on other sites More sharing options...
xjohanx Posted April 8, 2008 Share Posted April 8, 2008 i really like your training log! it's awesome.i'm also very impressed by the bw dips. i don't think i've ever seen a girl do them, which is a shame. keep it up! Link to comment Share on other sites More sharing options...
DV Posted April 8, 2008 Author Share Posted April 8, 2008 Thanks XJohanX! Link to comment Share on other sites More sharing options...
DV Posted April 10, 2008 Author Share Posted April 10, 2008 I won't be updating until next week. My whole schedule has been completely upset with family and legal obligations. If I don't see another airplane, hotel room or rental car again I will be a happy woman. There's no place like home............... Link to comment Share on other sites More sharing options...
beforewisdom Posted April 10, 2008 Share Posted April 10, 2008 I won't be updating until next week. My whole schedule has been completely upset with family and legal obligations. If I don't see another airplane, hotel room or rental car again I will be a happy woman. There's no place like home............... I feel your pain Seriously, hotels, planes, rental cars become something stale when not used on a vacation. I've had family emergencies in NJ too. Top it off with legal issues I can see where you are coming from. Link to comment Share on other sites More sharing options...
DV Posted April 12, 2008 Author Share Posted April 12, 2008 I got lucky and found a decent gym down the street from our hotel. It's not the best but it will do in a pinch. I now realize that my current gym is the most well maintained and supplied gym I've ever joined. Nutrition: Not sure. I've definitely had some high calorie days and some lower ones. Worst of all, I haven't been able to spread my calories out over 6 meals. For this trip (5 days), I at least have my glutamine, Xtend, Clif Builder bars and gemma powder. Chest Flat Bench Press with DB20 x 1525 x 1235 x 1040 x 640 x 540 x 5 Flat Bench Flys with DB20 x 1425 x 925 x 925 x 9 Decline and Incline Cable Flys Push-upsBW x 12BW x 11BW x 9BW x 10 Pec Stretch --------------------------------------------------------------------------Currently reading "The Worst Hard Time" by Timothy Egan - a fascinating history (United States) of the phenomenal environmental disaster known as The Dust Bowl. http://www.amazon.com/Worst-Hard-Time-Survived-American/dp/061834697X--------------------------------------------------------------------------- Link to comment Share on other sites More sharing options...
Marcina Posted April 13, 2008 Share Posted April 13, 2008 You rock DV!I wish I was as strong as you! In time, hopefully soon. Usually I'm the only woman I see at the gym lifting weights. Link to comment Share on other sites More sharing options...
DV Posted April 13, 2008 Author Share Posted April 13, 2008 Thanks Marcina! I wasn't always strong. If you want to get stronger then you might try focusing on strength for your primary exercise. For example, if you are doing chest then go for very high weight with low reps (4-6 at failure) for your primary exercise and then go for growth (7-12 reps at failure) for the other exercises. It's best to use a compound exercise as the primary - bench press for chest, squats for legs, dead lifts or rows for back, etc. I have a program that I followed for 12 weeks and made my greatest gains (so far!) during that time. If you are interested in more detail then pm me and I can email you. Link to comment Share on other sites More sharing options...
DV Posted April 13, 2008 Author Share Posted April 13, 2008 We're still away from home. But this travel time is with great family so that makes up for the fat gain/muscle loss I'm anticipating. Legs Stiff Legged Dead Lifts95 x 15115 x 12125 x 9135 x 7135 x 6135 x 6 Front Squat with DB - these are getting better. Maybe someday I'll advance to a barbell.35 x 1245 x 845 x 845 x 7 Walking Lunges with DBs20 x 1225 x 1025 x 10 Leg Extension I100 x 12115 x 10125 x 8125 x 8 Leg Extension II100 x 10110 x 9115 x 8115 x 8 --------------------------------------------------------------------------------Inspirational tune is "Give it Away" by the Chili Peppers - -------------------------------------------------------------------------------- Link to comment Share on other sites More sharing options...
DV Posted April 13, 2008 Author Share Posted April 13, 2008 Way too early to train today as my nephew kept us all up too late. He gets so excited to see his uncle! Back Bent Over T-Bar Row25 x 1550 x 1260 x 1065 x 870 x 670 x 5 Lat Pulldown80 x 1390 x 990 x 10 100 x 5 - Too heavy Standing Row - Charles Glass Style60 x 1570 x 1280 x 880 x 7 Seated Rows90 x 13100 x 10110 x 7 Hammer Strength Iso-Lateral Low Row - one arm at a time35 x 1340 x 1040 x 940 x 9 --------------------------------------------------------Inspirational tune is "Epic" by Faith No More - --------------------------------------------------------- Link to comment Share on other sites More sharing options...
robert Posted April 21, 2008 Share Posted April 21, 2008 I promise to find you one of these days. We've both been busy and out of town but hope to see you soon. I'm here the next 2 weeks and then going to a bodybuilding show in Bend. Bill Pearl Classic!! Wanna go? I hope all is awesome! Take care. -R.C. Link to comment Share on other sites More sharing options...
DV Posted April 22, 2008 Author Share Posted April 22, 2008 Hi there! I'm staying in Portland that weekend but thanks for asking. If you are around this Sunday then you should head over to my place for brunch with some other forum members. I'm working legs tomorrow and either back, chest or arms on Wednesday. Call me. Back to the log...... My month of travel has set me back 1 pound of muscle and ahead 3 pounds of fat. This sucks big time. I attribute it to the loss of 6 workouts and not eating every 2.5-3 hours. And restaurant food. It's almost impossible to count calories when you eat at restaurants and have others prepare your food. It could have been worse. I'll start logging my workouts and nutritional status this week. On a side note, my trainer is leaving in a few weeks. However, his buddy (also a bodybuilder) is taking a trainer job at my gym. He has massive legs so I'm looking forward to some great workouts with him. The only downside is that he doesn't curse as much as my current trainer. I really appreciate a few well-placed expletives when I'm training. Link to comment Share on other sites More sharing options...
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