BodyRecomposition Support Forums  

Go Back   BodyRecomposition Support Forums > My products > Guide to Flexible Dieting
Register FAQ Members List Calendar Search Today's Posts Mark Forums Read

Reply
Thread Tools Display Modes
  #1  
Unread 07-03-2008, 07:47 AM
nadfubach nadfubach is offline
Senior Member
 
Join Date: Feb 2008
Posts: 1,502
Default Feedback on Diet and Training Set-up Please!

stats:
26yrs old, female
5'4" : 129lbs, ~20% BF, LBM: 108lbs

supps:
6g fish oils
EC stack
multivitamin

Non Weight Training Days:
Cals: 1025
protein: 118g
fat: 40g
carbs: 50g(this is including veggies)

Workout Days(there is a PWO shake added in a 3:1 ratio of carbs to potein at 36g carbs and 12g protein)
Cals: 1230
protein: 130g
carbs: 85g
fat: 41g

Refeed Day
cals: 2464
pro: 117g
carbs: 427g
fat: 32g

Training:
Mon, Wed, Fri: 45-1.5 hr walk

Tues, Thurs, Sat: weight training structured as followed
1-2 upper or lower compound movements at 2 sets of 6-8 reps with 90sec rests
then circuit of 2 upper and 2 lower body movement for 4 sets of 15-20 reps with 30 sec rests between sets and circuits
and 20 min interval training

Sun: off

too much, too little??
Reply With Quote
  #2  
Unread 07-03-2008, 10:16 AM
cun2x's Avatar
cun2x cun2x is offline
Senior Member
 
Join Date: Feb 2008
Posts: 198
Default

What's your goal?

Calories look a little low to me, how did you come up with that number?

How often are you refeeding?

Low calorie + 3 times per week intensive weight training + 3 times per week interval + 3 times per week low intensity cardio = too much I think. How does your program in the past look like?
Reply With Quote
  #3  
Unread 07-03-2008, 04:06 PM
nadfubach nadfubach is offline
Senior Member
 
Join Date: Feb 2008
Posts: 1,502
Default

Quote:
Originally Posted by cun2x View Post
What's your goal?
fat loss

Quote:
Calories look a little low to me, how did you come up with that number?
i've got the recommended amount of protein (1g/lb LBM), and essential amounts of fat ( BWx.4)

Quote:
How often are you refeeding?
once a week

Quote:
Low calorie + 3 times per week intensive weight training + 3 times per week interval + 3 times per week low intensity cardio = too much I think. How does your program in the past look like?

your right, intervals 3 a week might be too much, i think i'll scale one back to just regular cardio. i generally walk 45min-1hr everyday (exercise for my dog) but i've scaled it back to just 3x a week.
Reply With Quote
  #4  
Unread 07-04-2008, 12:14 PM
cun2x's Avatar
cun2x cun2x is offline
Senior Member
 
Join Date: Feb 2008
Posts: 198
Default

How are you feeling so far? For me, calories are too low and too much interval. BUT, if you get good results, you don't have to change anything no matter what other people say. You know your body better.
Reply With Quote
  #5  
Unread 07-04-2008, 01:17 PM
nadfubach nadfubach is offline
Senior Member
 
Join Date: Feb 2008
Posts: 1,502
Default

Quote:
Originally Posted by cun2x View Post
How are you feeling so far? For me, calories are too low and too much interval. BUT, if you get good results, you don't have to change anything no matter what other people say. You know your body better.
so far i'm feeling fantastic, but its only been 4 days so really, that's not fair to judge... i know i can always tailor things if i find its too much exercise and not enough food.
Reply With Quote
  #6  
Unread 07-04-2008, 02:46 PM
Strong's Avatar
Strong Strong is offline
Senior Member
 
Join Date: Feb 2008
Location: Noblesville, IN
Posts: 803
Default

its never too much girl, long live the overtrainer!! seriously though how do you like your new set up thus far, and do you see yourself doing this for a while or might you try 6/1 again sometime soon??
Reply With Quote
  #7  
Unread 07-04-2008, 06:45 PM
nadfubach nadfubach is offline
Senior Member
 
Join Date: Feb 2008
Posts: 1,502
Default

Quote:
Originally Posted by Strong View Post
its never too much girl, long live the overtrainer!! seriously though how do you like your new set up thus far, and do you see yourself doing this for a while or might you try 6/1 again sometime soon??
i've only been on this new set up since tuesday. i started at 135, i weighed 127 this morning... so i'm losing(obviously some of that is water weight). tomorrow is the first planned refeed... i'm going to give this a run for a little bit and see what happens. i don't think i'm ready of the 6/1 just yet. i enjoy my coffee with cream too much lol
Reply With Quote
  #8  
Unread 07-05-2008, 03:29 AM
Strong's Avatar
Strong Strong is offline
Senior Member
 
Join Date: Feb 2008
Location: Noblesville, IN
Posts: 803
Default

Nothing wrong with that! Sounds like you are dropping some serious water. SO if the mirror is looking good, I'd say you're on to something.

Oh and just so you know, I have an entire box of Vanilla rice krispies waiting for me tomorrow I'll be thinking of ya.
Reply With Quote
  #9  
Unread 07-05-2008, 06:33 AM
nadfubach nadfubach is offline
Senior Member
 
Join Date: Feb 2008
Posts: 1,502
Default

Quote:
Originally Posted by Strong View Post
Nothing wrong with that! Sounds like you are dropping some serious water. SO if the mirror is looking good, I'd say you're on to something.

Oh and just so you know, I have an entire box of Vanilla rice krispies waiting for me tomorrow I'll be thinking of ya.
sweet! i'm induldging in some of those today! today's my first refeed.
Reply With Quote
  #10  
Unread 07-05-2008, 12:03 PM
nadfubach nadfubach is offline
Senior Member
 
Join Date: Feb 2008
Posts: 1,502
Default

check out my progress log to see the changes in my body after 5 days of this
http://forums.lylemcdonald.com/showt...p?t=455&page=6
Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -6. The time now is 06:32 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.