Scubelli Personal Trainer/Fitness model/NPC Bodybuilder

Posts by scubelli

Forum	Topic	Date	Replies

Weight Loss	5'7 - 140lbs want to be 125lbs before and after pictures	Sep 21 2007 17:15 (UTC)	8
Hello there....go to www.stephaniecubellis.com On the left side, go to the training page and look at before and afters. These are my before and afters prior to my first competition. If you see those pictures, the ones where i'm most in shape, i weigh 140lbs and wear a size 3. So....that goes to show you to NOT go for the weight!!!! I am 5'6" and so i'm even shorter than you...
Health & Support	Need calorie advise	Sep 21 2007 17:11 (UTC)	2
Hey there...there's no way that is your weight loss number. But from reading this, i think your metabolism may have gone for a dive....are you gaining weight eating this much?
Health & Support	Upping Those Calories!	Sep 16 2007 22:00 (UTC)	2
very true smwhipple :) thanks!
Fitness	Want to Gain, Help Please!	Sep 16 2007 21:53 (UTC)	1
Bodyscience: thanks :) You too :) Colin: That is terribly untrue. Hypertrophy can happen with diet alone. I have saved my rear end in 4 weeks this past competition by constant diet change (whole different story) changing myself to put on 12lbs lean muscle mass and 22lbs of fat loss....Almost killed myself in the process with all the cardio I had to do but that a science experiment in itself. Actually i should fix what I just said...its changes that make this happen. So changes in diet, changes in the way you workout. If yu have been working out like that for a while now, changeup your routine a bit. Start doing more negatives or statice for 3 weeks. then change it back. You sould see some changes if you do this. :) good luck.... The body is amazing and what you can actually do to munipulate it.
Fitness	Want to Gain, Help Please!	Sep 15 2007 03:13 (UTC)	4
As stated previously, everyone;s body is different and thus reacts differently . Congratulations colin, it seems you have found how your body works. Keep up the great work :) That is wonderful. As for PBB she'll do the same. It was not suggested that she stick to lifting light only. I suggested she do what she likes. Also, just a bit of information, i know exactly what it is like to lift heavy weight...with a leg extension of 230 lbs, Press of 1100 lbs and a barbell press of 65 each arm. So I am not a person to shy away from weight and encourage others to do so. But i have had just as good gains by causing hypertrophy through nutrition and light weight being lifted as i had with the previous. Again, congratulations to you and ...Good evening.
Fitness	Want to Gain, Help Please!	Sep 14 2007 20:37 (UTC)	7
ok, your maintenance is around 2000, with the activity that you do. My suggestion is to continue with this excersize since you like it so much. and try to get yourself eating about 2300-2500. Sounds bad, i know. But you can do that. Rule of thumb: 3500 calories = 1lb. So if you eat 500 over your maintenance a day, you should gain 1lb each week (not including water weight). In order to keep yourself from getting too much unwanted fat within this pound a week, just keep eating clean. Keep in mind though that estrogen wiill soften you up so as you begin to produce more estrogen it is possible that you feel less tone. thats a problem I run into as a competitor. And again, you cant totally predict what is going to be fat/lean mass when you gain...a lot is going to be genetics as well. Some put on lean mass very easily and others do not. The weight training you wrote sounds good. That is up to you in what you feel comfortable. Now, if you decide to decrease how much you workout, remember that your maintenance will also decrease.
Fitness	On treadmill too long leads to muscle loss ?!	Sep 14 2007 20:18 (UTC)	10
i must say though, diet is THE most important. In fact you can lose all the weight you want and never stop food in the gym! Then cardio is second best. Those two together are 90% of weight loss... so, that being said...are you on some type of meal plan?
Fitness	On treadmill too long leads to muscle loss ?!	Sep 14 2007 19:50 (UTC)	12
awesome! Keep it up and keep me posted.
Maintaining	Just how DO I do it??	Sep 14 2007 19:43 (UTC)	1
done! thank you :)
Fitness	Want to Gain, Help Please!	Sep 14 2007 19:40 (UTC)	9
whats your age pbb? and colin, the reason i say what I did is because she's doing it for pregnancy reasons...its handled a bit differently. I do not agree with the aggressive lifting you're speaking of. and let us not forget...she's female...i'm even a bodybuilding competitor that is now bulking and you can get even better hypertrophy with the changes in your diet (conditioning) than you can by just lifting. Compounds movements arent going to gaurentee weight gain either if they're done too often and not accompanied by good eating. everyone is very different in how their body reacts...especially male v female. Sure she can gain like how you say she should eat...but rapid gain is just as bad a very rapid loss. in addition she listed that she doesnt necessarily want her gain to be all questionable but she wants to conserve lean tissue and possibly gain...tone... you're right in saying that she should eat above her maintenance which is what i'm looking into right now.
Fitness	On treadmill too long leads to muscle loss ?!	Sep 14 2007 19:25 (UTC)	14
then you'll be surprised at how you will harden up and tone if you are following a clean diet. FYI...have you ever seen girls that go to the gym and run and run and run? they actually get softer! and look fattier...more dimples, more jiggling, etc. that is why!
Fitness	On treadmill too long leads to muscle loss ?!	Sep 14 2007 19:16 (UTC)	16
there's calculators online that can give you a rough estimate to this. honestly, i find the best workout for me is treadmill at the highest incline and i increase my speed to the highest i can go wthout holding on (and falling off :-) and this usually is close to wehre my HR needs to be. but everyone will be different....some folks i know have to run to get to the right HR because they're just very cardiovascularly efficient due to highschool athletic conditioning and such....
Motivation	I need a little bit of Motivation right now	Sep 14 2007 19:09 (UTC)	6
Jim, i'm going to copy what i wrote in another forum because it applies to this situation as well... obviously, your metabolism needs a jump start...and this id tone by ELLIMINATING snacking...and eating every 3 hours small meals. If you understand what this is doing, it makes more sense: Realize that your body is only able to utilize so much at a time. If you are eating like most do...3 meals a day that are bigger in size...your body can only use so much of that for energy to survive and stores the rest. You with me here? :) So, if yuo begin to feed it only every three hours smaller meals...it is able to utilize what you are eating in its entirety and not store any. In fact, more often, it will need more to keep running all day and will then tap into your storage if you are not snacking. If you are snacking in between meals, it will just take what you are snacking on...leaving your storage there. Not trying to dummy it...but its a heck of a lot easier to understand that it works when you understand what is physically happening. you then want to clean up what is in these meals....get those essential fats, green veggies, and protein in there...change simple sugars into complex carbs...etc
Weight Loss	So help me out too. I am a little confused too	Sep 14 2007 19:06 (UTC)	3
if you can even get six meals in...that would work too!! i promise, at the beginning it feels like your constantly feeding and not hungry...if you dont snack you'll get to a point where your body is a fat burning machine and you may not be able to make it for 3 hours!! i promise you that. that is why i say to get those green veggies in there to help curb that later on...
Weight Loss	So help me out too. I am a little confused too	Sep 14 2007 19:04 (UTC)	4
theres your maintenance calories...which is probably that 2800...these are the amount you need to EAT to gain...not burn. The more you weigh, the higher this number is. It is best for you to judge on your own how much you want to come off.....no more than 1000 calories less is best. As long as you lower than that maintenance (calorie deficit) you are going to lose weight. If you knock off the 1000 then that means you should eat 1800 calories. that is where they're getting that number from. Based off how much you want to lose, they basically did what i just told you. So split those calories up, yep. Then your next thing is to "clean up" what is going into those meals. The best method is to eat what momma gave you...mother nature in this case. Eat 100 grams of protein a day if you can in your case at the least. I usually suggest eating 1gr of protein for every pound you weigh. but thats hard for folks starting out. Be sure to eat many green veggies....they're low in calorie so you can load them...they 'll keep you from getting hungry because of the fibers (very good for you!). Also, be sure to get your essential fats in there...flax, omegas, almonds, walnuts, macademias, avacados. If you eat those fats, they'll help you get those calories in there without bloating you up like most could do. But you DO want to eat carbs as well...suggestions would be yams, oats, shredded wheat, brown rice, etc.
Maintaining	Just how DO I do it??	Sep 14 2007 18:37 (UTC)	2
amy, couldnt shoot you an email response...says i'm limited to two emails a day. but the answer to your question is "absolutely" as long as you got that heart pumpin...its cardio! :)
Weight Loss	So help me out too. I am a little confused too	Sep 14 2007 18:36 (UTC)	6
obviously, your metabolism needs a jump start...and this id tone by ELLIMINATING snacking...and eating every 3 hours small meals. If you understand what this is doing, it makes more sense: Realize that your body is only able to utilize so much at a time. If you are eating like most do...3 meals a day that are bigger in size...your body can only use so much of that for energy to survive and stores the rest. You with me here? :) So, if yuo begin to feed it only every three hours smaller meals...it is able to utilize what you are eating in its entirety and not store any. In fact, more often, it will need more to keep running all day and will then tap into your storage if you are not snacking. If you are snacking in between meals, it will just take what you are snacking on...leaving your storage there. Not trying to dummy it...but its a heck of a lot easier to understand that it works when you understand what is physically happening. now, i noticed taco bell and some other "not so friendly" items. If you eat cleanly during these meals, you're going to naturally tone up because your body composition will change up. In fact you may put on more lean body mass (hypertrophy) just from the sudden change of diet.
Health & Support	Upping Those Calories!	Sep 14 2007 18:19 (UTC)	4
hello holly and awesome to see you on your way to recovery! Start off by eating as much of what mother nature gave you as possible. In your case it is VERY important that you get enough protein to begin repairing your tissue. Thus, i suggest that you eat your weight in protein for sure....that is if you weight 100 lbs, eat 100gr of protein. It will be a lot but its important. YOu should also get as much essential fats (almonds, flax, omegas) that you can as well. They wont make you bloated or sick. If you can, add them in there to get you around 1200 calories. Then i would do green veggies...actually any veggies are good. Throw some of the flax oil on it and make a salad. some small tips but i think you can definately do it and make progress quickly. Again, the methods i mention to you shouldnt make you feel sick at all and would be more gentle on your recovery than would trying to eat carbs. Your body is definately not used to breaking down complex carbohydrates down and will need them eased into your diet. The nuts will begin this as they have some carbs...and the green vegetables as well
Fitness	On treadmill too long leads to muscle loss ?!	Sep 14 2007 18:13 (UTC)	18
and 40 minutes at 75% of your max heart rate is more than efficient. I would play around with how many days a week you do it rather than the time in one session first...
Fitness	On treadmill too long leads to muscle loss ?!	Sep 14 2007 18:12 (UTC)	19
not at all dumb muscle. I am a personal trainer and bodybuilder...i live by this during competition time. NOw, each person is cardiovascular in shape at different levels...but rule of thumb, cardio at 75% of your maximum heart rate, will burn strictly fat. It isnt that your bodyo is trying to streamline your muscles, as posted previously. Your body will be more likely to burn your fat for energy when you stay at this level. If you up it to a cardiovascular level...higher than 75%...it starts to tap at your muscles and thus "eat them up/break them down" to get energy to complete the workout.
Motivation	I need a little bit of Motivation right now	Sep 14 2007 18:08 (UTC)	9
Jim, what is your eating regimin right now?
Weight Loss	I need to lose fast - for a good reason.	Sep 14 2007 17:23 (UTC)	4
i understand that. she has shown she can do it. But to drop the weight...thats not going to do it!
Weight Loss	So help me out too. I am a little confused too	Sep 14 2007 17:14 (UTC)	9
Mrs Clark, i can help you out. i take it that your goal is to lose weight, correct? what does your eating look like in a day...what you eat, how often, etc.
Weight Loss	I need to lose fast - for a good reason.	Sep 14 2007 17:11 (UTC)	6
obviously, your metabolism needs a jump start...and this id tone by ELLIMINATING snacking...and eating every 3 hours small meals. If you understand what this is doing, it makes more sense: Realize that your body is only able to utilize so much at a time. If you are eating like most do...3 meals a day that are bigger in size...your body can only use so much of that for energy to survive and stores the rest. You with me here? :) So, if yuo begin to feed it only every three hours smaller meals...it is able to utilize what you are eating in its entirety and not store any. In fact, more often, it will need more to keep running all day and will then tap into your storage if you are not snacking. If you are snacking in between meals, it will just take what you are snacking on...leaving your storage there. Not trying to dummy it...but its a heck of a lot easier to understand that it works when you understand what is physically happening.
Maintaining	Ugh! Up 5lbs	Sep 14 2007 17:06 (UTC)	4
Stay away from the scale! do your clothes fit differently? changes in diet cause your body to hypertrophy...gain lean muscle tissue. We're not talking bulking up here...but it will cause your body composition to change and thus tighten you up. Its ok! Is your water intake high? The average person intakes a lot of sodium a day and your body will fluctuate with this by holding or releasing water. if you keep you water intake (shoot for a gallon) then it will help to constantly flush the water and you'll drop water weight.
Weight Loss	I need to lose fast - for a good reason.	Sep 14 2007 17:00 (UTC)	8
also, up your water intake. try to get a gallon in a day. If you do this, your body will actually stop storing so much water and allow you to rid the stores it has.
Weight Loss	I need to lose fast - for a good reason.	Sep 14 2007 16:58 (UTC)	10
hello there...may i first begin by telling you that you need to eat more than 600 calories. you body has reached a state where it believes you are starving it, and thus will begin to store. its the bodies natural defense. You can boost your metabolism and lose a lot of weight MUCH QUICKER if you up your calories. your first step: Figure out a calorie that is your maintenacne amount (i can help you if you decide to take this route). it is going to be alot as the more you weigh, the more you should be consuming actually. Then you deduct 1000 calories, in your case, from that amount. Split the calories into 6 meals a day...3 hours apart. Drink as much water as possible. I gaurentee weight loss just by this change. And very quickly. The next thing after that is tweeking your macronutriends....
Fitness	Want to Gain, Help Please!	Sep 14 2007 16:47 (UTC)	12
Hello there, I have had a client who was having the same problem that you mention. I dont agree with the mentioned method of eating less times a day. Its all in what you eat that can help you put on weight. and no, protein does not have high calories. 1gr protein is 4 calories. Compare that to fats which are 9 calories a gram. Now, most shy from fats, however essential fats are vital. Do you intake any at the moment pbb922? I would definately say to decrease the cardio though. 3 days a week is sufficient. I would also do weight trianing 3-4 days a week as well. Light weight will do good. Do you have a general outline of how you're eating?
Fitness	what comes first?	Sep 14 2007 16:42 (UTC)
From a weight loss prospective, cardio on an empty stomache is a good way to break a plateau. It is not necessary, however...calories burned, are calories burned. However, if you have a diet that is structured where you have less carbs in the evening, you wake up with low glycogen available...doing cardio at this time will cause your body to tap the glycogen STORES that you have for energy...thus utilizing stored fat for muscle instead of the fresh stuff you ate prior too
Maintaining	Just how DO I do it??	Sep 14 2007 16:30 (UTC)	3
Hi D, I know i dont have much credibility on here, tho I beleive I can help you out a bit and hopefully gain that with most of you. If at this point, your maintenance calories is higher than you are consuming, recognize that you are not going to actually put on fat if you dont go above your maintenance. Adding more calories is a good thing. It is actually possible that the scale will reveal a higher weight so I suggest you stay away from a scale and go by your clothing and how you feel. I say that your weight will increase, mainly at the beginning, because the change in the way you eat will cause your body to hypertrophy which is a good thing. It will allow you to harden up and get more tone and keep you healthy. Now, it is all in what you are actually eating. If those extra calories are junk, then you still wont put on fat but your weight may go up as you will hold more water. You'll have more of a squishy feeling to you. The 6 meals a day method that was recommended is excellent practice. Every three hours with no nibbling in between. This will make your body quite efficient if you have the right "building blocks" going into your body. Adding 400 calories in a day wont be a shock to your body in this way either. Howeer, may I recommend added 200 a week and not all at once. Its not hard at all to eat an extra 200 a day. In fact, if you are not already, get some essential fats in there...almonds, flax, omegas, and that will do it very easily! Hope this helps a bit and I'll be around and available to answer any questions you may have with regards to this or any other health subject. What i dont know, i will research :)

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