Posts by stefiann

Thanks so much, mcheather!  After her comments, I was about to forget ever using the community boards anymore.  It's funny, you offer up ideas, and you get criticism/judgement as a response.  Oh well! =)

I agree, fruits and veggies, but an occasional treat is awesome.  I never want my girlie to feel deprived...that can only end up badly later in life.

And yes, I was defending my relationship with my kiddos.  My most important job in life is raising them the best I can...it ticks me off when someone else thinks I'm doing wrong by them.

I trained for a figure competition this past summer.  Just once.  I took second and it was a great experience, but way to strict for me to do regularly.  And not very healthy at the end.  My profile pic is me the day of competition.  Thanks for asking!  And thank you, for your awesome comment and support! =)

Frank92 has some great suggestions, you should try those.

I ate something very similar to this for breakfast this morning, and I thought it was delicious.  It was a pleasure to eat...I topped mine off with a drizzle of sugar-free pancake syrup and it was yummy!  And I know I gave my body some good fuel at the same time.

Unfortunately, there is no such thing as spot reduction =(... I wish there was.

However, you can work on building lean muscle mass while losing fat mass.  The more lean muscle mass you consist of, the more calories your body will burn at rest. 

I would find a good trainer who can help you create a weight training program.  And then more importantly, work on a good clean diet.  Eat protein enriched and well balanced small meals every 3 or so hours.  Drink tons of water which helps with digestion.

You can achieve anything you set your mind too!  Good luck! =)

Alright...way to blow my excitement about these products.  Just thought for those of you watching caloric intake, it might be interesting....they are ideas, folks.

That sound so yummy!  Where do you find them?  Or do you make them yourself??

Thank you Karozel!  Exactly!  It's a computer system that gives out the numbers...  Of course I know it's not accurate to the decimal, that's why I mentioned the +/- factor of around 3 %...

And, I AM A CERTIFIED PERSONAL TRAINER MYSELF, pgeorgian.  I do not SELL anything at my gym, I train clients they send to me.  The trainer I was referring to is MY trainer, a trainer's trainer, if you will.  He has specializes in training clients for body building competition for decades.  He was in the Navy Seals and is a specialist in the field of nutrition with all kinds of lovely letters behind his name.  He and I both know it's not accurate to decimals...I thought that was a given.  It was an example.  And that's all.  I represent his company, I don't pay him.  He doesn't sell me anything.  We do skin fold measurements every other week to track progress and the point is that it goes down before I do a show.  We don't take it every 2-3 days, that would be stupid and non relevant.

I find it hilarious that I have to explain myself further...what a waste of my time.  Good luck with the bantering.  I'll keep my comments to myself next time.    

Body fat percentages are so relative to the individual.  Everyone carries fat differently and in different places.  He shouldn't focus on the number so much as how he looks and feels.  To see abs, it's going to vary from person to person on what body fat % that is.  It's different for everyone.  Tell him to focus on how he looks instead of a number.  I do body building competitions and as a woman I'm 10 days from a competition sitting at 8.39%.  I won't stay here for long at all as I'm freezing all the time, even when it's 75 degrees outside...it's too low to maintain.  Anyway, he should set a goal that's more something he can achieve and visually like the results, like 6 pack abs...just my thoughts....

You will find that everyone is different.  I am 10 days out from a bodybuilding competition doing bikini level, so as of last week, I'm 8.39%.  BUT....that is extremely low and I will NOT maintain it as it's too hard on my body.  You will find many, many ranges of athletes...

Everyone's heart rates can vary.  Make sure your doctor has cleared you to do any activities/exercises, and then go for it.  I had a personal training instructor tell me her high was 224, and she has all kind of letters behind her name.  She says everyone is just different.  I wouldn't worry about it too much as long as you have your doc's clearance.

Hi Britty,

  I'm training for a body building competition and my trainer (a trainer's trainer)has me doing HIIT in the evenings.  I find it is much better to find a track and do it on.  He has me sprinting as fast as I possibly can go for 20 seconds, then I come back to a slow jog for 40 seconds.  He only has me do this for a total of 15 minutes.  If you're doing it right, by the end, you should be dead-tired.  Really...conditioned or not.

  It's great training which increases EPOC...basically will help you burn a few more calories after you're done with your workout.  EPOC has actually been known to keep burning extra calories for quite a bit, several hours and sometimes longer.  It's not a ton of extra calories, but if you add it up over a period of time, it can add up.

If you're doing it on a treadmill, which can be trickier, just up the speed to where you are at an all at sprint. 

Fun times!

Sure Cheshire!

Minimum 128 ounces water a day, all green leafy veggies I want...as well as veggies listed.

5 a.m. 3 egg whites, 1 whole egg, 1.25 ounces oatmeal, (I make these ingredients into pancakes and add a tad of sugar-free pancake syrup, also multivitamin

Train: cardio 30 minutes, weights

7 a.m. 2.5 ounces turkey breast, 4 ounces sweet potatoes, minumum 3 ounces of asparagus, 1.5 tsp. almond butter (natural, NO sugar) 1000 mg calcium

10 a.m. 3 ounces Tilapia, 2.75 ounces yams, 1.25 tsp. olive oil, minumum 3 ounces of broccoli, usually I eat 2 cucumbers here too.

1 p.m. 3 ounces chicken breast, 2.75 ounces brown rice, 3 ounces fibrous veggie, 1.5 tsp. cashew butter

4 p.m. 3 ounces turkey breast, 3 lightly salted rice cakes, 1.5 tsp. almond butter, multivitamin, 3 ounces min. of fibrous veggie, I also add some stir-fried cabbage here, done in pam spray over high heat (tastes like chinese food to me) =)

7 p.m. 3.5 ounces chicken breast, HUGE salad, 3 ounces of fibrous veggie (minimum) and 1.25 tsp sesame oil

HIIT training after dinner: 5 minute warm-up, 15 sets of 20 second sprints, 40 seconds slow jogging, 5 minutes cool down, and stretching

Another 1000 mg of calcium before bed.

Diet differs on non-training days, for instance, at 7 a.m. meal, I would do 1 ounces of oatmeal instead of 4 ounces of sweet potatoes.

Also, my trainer changes it up a lot to keep my body guessing.  Follow the three hour rule closely as this is super important.  Don't eat between, unless you munch on celery.

Hope this helps!  Good luck!

Yeah, guys!  I am so happy you guys are here!  Vyperman is right on the money!  I am training for a figure competition right now and sit at about 9% body fat, so as a female, that's not too bad.  I am 5'5" and about 116-117 pounds.  So, the only thing I would say in response is watch those cheat days!  I think once a week is a bit much, but if you need to for psychological reasons, then by all means, dig in. 5 meals is good, 6 is better, starting the very first thing when you wake up in the morning.  Find out how much protein you should eat at EVERY meal and never cut the protein out!!!  You have to have it!!  I weigh everything out.  I also cut my carbs out completely for my last meal, and this really helps!  I agree, drink a lot of water, I drink over a gallon a day.  I know this sounds like a lot, but you'll get used to it!   As I train for a competition, I don't touch any bread, even the good stuff...whole wheat pasta is good, yams, brown rice and oatmeal, I feel is even better.  Veggies are awesome, especially if they are green and leafy as well as asparagus, broccoli, etc.  I know some do, but I never count calories from veggies.   I would add olive and sesame oil to the list of good fats as well as cashew butter.  Make sure you take a multivitamin, and you ladies should probably supplement some calcium as well, other than that, I'm anti supplements.  I do 30 minutes of cardio in the morning, 60-80% of HR max, 6 days a week.  I do HIIT training 3-4 times a week after my last meal of the day, never more than 15 minutes (not counting warm up and cool down).  And of course, hit those weights! =)  Keep it up, even if it's just for 3 weeks or so and you will see a drastic improvement!  Great job peeps at your commitment to create a better body composition! =)

Egg whites are extremely healthy and full of protein.  They are especially awesome when one needs protein and not extra calories.  I don't care what grade this site gives it, egg whites rock!  I think I've eaten 12 already today.   Good stuff!

You guys are too funny! =)  Yes, I eat cupcakes!  I love em'!  But only occasionally.  I eat clean most of the time though.  And I have brought healthy muffins to my classes after holidays, etc.  I make sure they are made of 100% whole wheat flour, they have added protein powder, ground flaxseeds, almonds, blueberries, etc.  The sweetness comes from the berries and a little honey...So, I could probably come up with some healthy versions of stuff, but of course cupcakes with sugar and butter are so much yummier! =)

Great ideas!

Thanks for the welcome.  You guys have made me laugh...