JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal - Page 13

**A.FreeRadical** · 07-23-2006, 11:32 AM

Quote:

Originally Posted by JJ_Sungirl

,,,
Towards the end of IMPC, I intend to to dump the dairy and protein powder too, just for that extra oomph. One step at a time for now, we're still 17 weeks out. Oh and one more thing, I do not intend to have a cheat AT ALL until my birthday, which is 12 weeks away. If I can stick to that promise to myself, that will be a sweet victory, as I have had a hard time resisting cheats in the past....one week down, 11 more to go...

This is really good, but I would recommend that you have 2 days per week where you have more calories (500 more would be good) than the other five. It doesn't look like you are doing a low carb diet, but if you were, I would recommend that you make these days higher carb days.

In your case just eat more calories on those days. The reason for this is to restore your leptin levels every 3 or 4 days. This will keep you on a level and consistant weight loss with minimal plateaus. (Leptin controls starvation mode. If it drops for a period of time, your metabolism will slow down.)

When you get to your last two weeks you can cut this back to one higher calorie day.

I wish you the best of luck.

*

JJ_Sungirl · 07-24-2006, 04:08 AM

Quote:

Originally Posted by A.FreeRadical

This is really good, but I would recommend that you have 2 days per week where you have more calories (500 more would be good) than the other five. It doesn't look like you are doing a low carb diet, but if you were, I would recommend that you make these days higher carb days.
*

You said it! Its just like that chapter I read in "Burn the Fat, Feed the Muscle". It talks about calorie cycling with a high day every 3-5 days. This method actually does work because of the value of a refeed. With such good tools and resources at my disposal, the only reason why I wouldn't succeed at this cut is lack of discipline. However, I WILL succeed in this cut process. Unlike the first phase of my IMPC efforts, I have completely cleaned up my meal plan and eliminated cheat meals altogether. Time to get it done! WOOHOO!!

DarkFalcon · 07-24-2006, 05:01 AM

Quote:

Originally Posted by JJ_Sungirl

Yep, you're right...In the past, I have seen slight fluctuations in the size of my muscle mass, but not to the point that I would actually worry about it.

To contribute to my thermogenic capacity, I am dispensing with the flour based carbs and having only natural, (as unprocessed as possible) wheat products (such as barley, quinoa etc..no breads) and sticking to yams, russet potatoes, oats, low fat dairy, veggies and fruits, as my other carb sources.

Towards the end of IMPC, I intend to to dump the dairy and protein powder too, just for that extra oomph. One step at a time for now, we're still 17 weeks out. Oh and one more thing, I do not intend to have a cheat AT ALL until my birthday, which is 12 weeks away. If I can stick to that promise to myself, that will be a sweet victory, as I have had a hard time resisting cheats in the past....one week down, 11 more to go...

Awesome plan JJ. You stick to that and your going to have fantastic results. Oh and sucks about the card, I hate losing important things like that.

JJ_Sungirl · 07-24-2006, 08:07 PM

Hey Folks,

Just poppin on to say

before I go to the gym for a couple of hours. I am irked to say I will be running on a treadmill again as it is VERY hot outside and I don't need to be suffering from heat exhaustion on my day off work. See y'all when I get back!

Hey DF, thanks for stopping by! Dude, you gotta stop feeding our sweet lil' D those paralyzers man! Its crunch time, no more booze! hehehe

JJ_Sungirl · 07-25-2006, 12:12 AM

What a great workout.

I did chest and back...3 exercises, 3 sets each to failure, with high reps. I know...not many sets, but good enough to get a pump and stay in maintenance mode. I put the rest of my energy into my PWO cardio run on the dreaded treadmill. It actually wasn't that bad, again felt sorta easy. I burned MAD calories on my run.

On the meal side of things, I have fallen in love with barley! Oh my god, its SO good and filling. I cooked it with a small bouillon cube for flavor and lots of water for firm texture. It came out perfectly. Its only 97 cals for 1/2 cup. When I eat carbs, I usually go for about 1/2 cup at a time...whether its rice or potatoes etc...so barley fits right in perfectly to my plan. Now for the quinoa...but that's on the meal plan for later this week.

Laterz

dnyc99 · 07-25-2006, 12:17 AM

Hiya dear JJ!!

Mmmm barley...yup sure is filling. I haven't eaten barley for a while...but, it makes for a great rice substitute.

Glad you are enjoying new foods. I'm gonna look for quinoa..have you tried it? Sorta a mix between steel cut oats and barley in texture and very high in protein. It's awesome with chicken. I use to eat lots of it back in NY...I just have to look for it around here. Good thing about quinoa is that it can also be made into a sweet dish too (like rice pudding)...dessert. yummy!

K GF...hope all is going great for ya.

Left you a little note back in my journal.

Hugs,

~D~

dnyc99 · 07-25-2006, 12:19 AM

LoL I see we were posting to each other at the same time. :giggle:

JJ_Sungirl · 07-25-2006, 12:30 AM

Quote:

Originally Posted by dnyc99

Hiya dear JJ!!
Good thing about quinoa is that it can also be made into a sweet dish too (like rice pudding)...dessert. yummy!

~

Okay, now you gotta hook up the recipe...I'm drooling already over the thought of sweet carb dishes...mmmmmmmmmmmmm :eat:

dnyc99 · 07-25-2006, 06:10 AM

Quote:

Originally Posted by JJ_Sungirl

Okay, now you gotta hook up the recipe...I'm drooling already over the thought of sweet carb dishes...mmmmmmmmmmmmm :eat:

Check this out girl...

http://www.care2.com/channels/solutions/food/381

The recipe is pretty basic and can be adjusted using SF syrups and different flavours..whatever your diet allows. I'll look up a better recipe and send it over.

~D~

JJ_Sungirl · 07-26-2006, 12:53 AM

Quote:

Originally Posted by dnyc99

Check this out girl...

http://www.care2.com/channels/solutions/food/381
~D~

Thanks a bunch, babe! I can't wait to try it. I'm going to make a batch this week, after I eat up my case of blueberries (can only have one dessert in the house at a time! hehehe).

Hey Folks,

Today was a productive day. I went for a trail run on my break. The weather here is lovely and cooler than earlier in the week. The rest of my cardio for the week will be swimming to spare my knees. I am looking forward to taking a dip this friday.

**NewSpawn** · 07-26-2006, 02:59 AM

hey JJ. thanks for stoppin by my journal.....visitors have been sparse lately....must be my deoderant. anyway, things are going well and so far my shoulders aren't acting up. i think i am gonna like the routine i set up....i kinda went on a haphazard training regiment for awhile.....so i am gonna try to be more structured now. again thanks for stoppin by and i am glad to see you training hard. hope you have a good day tomorrow and your training goes well.

JJ_Sungirl · 07-26-2006, 05:33 AM

Hey all,

Okay so I am deviating from my plan a lil' this week, dividing up shoulders from bi and tris because I am feeling a bit fatigued. I had a nice refeed today with potatoes and baked falafel (chickpea) patties. For dessert, I had fat free pudding and a small granola bar. :eat: Twas yummy!

I also did post workout cardio. I am feeling pretty stoked you guys, Watch out, JJ's kickin' butt this month! (Referring to myself in the third person???

) LOL!

Silver Spawn,

Hey dude! Nice to hear you're on a good structured plan. You've been getting more and more disciplined lately, everytime I visit your thread. Thanks for coming by

Arghlita · 07-26-2006, 08:53 PM

New foods are what keep me on plan - it's hard to get the same level of apathy going if you try something new all the time. The blueberries sound awesome and your plan sounds pretty intense - I had better finish up this homework so I can hit the gym!

JJ_Sungirl · 07-27-2006, 05:44 AM

Quote:

Originally Posted by Arghlita

New foods are what keep me on plan -

Hey A,

As for new foods, I am more concerned about keeping my starchy carbs clean and unprocessed...if it falls into the "new" category, all the better

I am finding that staying away from packaged foods and keeping foods natural actually gives me more energy and more thermogenic capacity. It's amazing. Everyday, I wake up feeling refreshed and awesome.

Eating this way, also helps me through my workouts. My plan is not too intense, but enough to burn fat while maintaining my hard earned muscle. I find while I am cutting, I am not able to lift towards maximums, so instead I keep the weight at a medium load and the reps high. I am also focusing more on getting my cardio done (something I used to loathe doing). Now, I find as long as I keep it interesting by doing a variety of activites...jogging, swimming, biking in front of the T.V

....I am able to stick to it. With evryday and every ounce of fat shed, my dedication to health grows by leaps and bounds.

**NewSpawn** · 07-28-2006, 03:06 AM

hi JJ....thanks for posting in my journal. here are a couple pics of the equipment for legs. smith machine(all we got for squats...have to subtract 15 lbs. from ur total plates on bar for the counter balance.) and the leg press( i would prefer to have the one where you lay on ur back and the plates are loaded top side...but....oh well). the numbers on my squats were fairly easy...i have not really focused on full squats and i was feelin for the right weight, the leg press numbers were about right for reps of 10. thanks again and hope u have a good weekend.

**Viperspit** · 07-28-2006, 03:19 AM

just ducking my head in and taking a peek at you log JJ. keep up the good work. how's the deadlifting going these days? Is the gym running out of plates for you yet? :clapping:

JJ_Sungirl · 07-28-2006, 07:36 AM

Hello to all Iron Goddesses and Iron Gods,

Yesterday was my rest day and today I taught 3 classes, so I was crazy exhausted. Tomorrow I will do cardio again, and possibly lift, as I am off track on my lifting schedule this week, but we'll see. Either way, I remain a calorie burning machine! :hellyea:

Tomorrow is weigh in day...wish me luck to be back to my pre-vacation weight! I have worked my arse off in the last two weeks to get that 5lbs off again. Enough freakin' back peddling! Now I gotta get going forward!

Spawnsong, hey hey! Thanks for the pics...paints a very clear picture! You're doing an amazing job staying tough and shredded.

Viper, Twas' not me doing the powerlifting dude, it was Pammiejoe. Thanks for stopping by anyhoo

07-25-2006, 12:17 AM	#366
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,025 Recipes: 0 Rep Power: 184	Hiya dear JJ!! Mmmm barley...yup sure is filling. I haven't eaten barley for a while...but, it makes for a great rice substitute. Glad you are enjoying new foods. I'm gonna look for quinoa..have you tried it? Sorta a mix between steel cut oats and barley in texture and very high in protein. It's awesome with chicken. I use to eat lots of it back in NY...I just have to look for it around here. Good thing about quinoa is that it can also be made into a sweet dish too (like rice pudding)...dessert. yummy! K GF...hope all is going great for ya. Left you a little note back in my journal. Hugs, ~D~ __________________

07-25-2006, 12:19 AM	#367
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,025 Recipes: 0 Rep Power: 184	LoL I see we were posting to each other at the same time. :giggle: __________________

07-26-2006, 05:33 AM	#372
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Shoulders Hey all, Okay so I am deviating from my plan a lil' this week, dividing up shoulders from bi and tris because I am feeling a bit fatigued. I had a nice refeed today with potatoes and baked falafel (chickpea) patties. For dessert, I had fat free pudding and a small granola bar. :eat: Twas yummy! I also did post workout cardio. I am feeling pretty stoked you guys, Watch out, JJ's kickin' butt this month! (Referring to myself in the third person??? ) LOL! Silver Spawn, Hey dude! Nice to hear you're on a good structured plan. You've been getting more and more disciplined lately, everytime I visit your thread. Thanks for coming by

07-24-2006, 08:07 PM	#364
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Hey Folks, Just poppin on to say before I go to the gym for a couple of hours. I am irked to say I will be running on a treadmill again as it is VERY hot outside and I don't need to be suffering from heat exhaustion on my day off work. See y'all when I get back! Hey DF, thanks for stopping by! Dude, you gotta stop feeding our sweet lil' D those paralyzers man! Its crunch time, no more booze! hehehe

07-25-2006, 12:12 AM	#365
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	What a great workout. I did chest and back...3 exercises, 3 sets each to failure, with high reps. I know...not many sets, but good enough to get a pump and stay in maintenance mode. I put the rest of my energy into my PWO cardio run on the dreaded treadmill. It actually wasn't that bad, again felt sorta easy. I burned MAD calories on my run. On the meal side of things, I have fallen in love with barley! Oh my god, its SO good and filling. I cooked it with a small bouillon cube for flavor and lots of water for firm texture. It came out perfectly. Its only 97 cals for 1/2 cup. When I eat carbs, I usually go for about 1/2 cup at a time...whether its rice or potatoes etc...so barley fits right in perfectly to my plan. Now for the quinoa...but that's on the meal plan for later this week. Laterz

07-26-2006, 02:59 AM	#371
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey JJ. thanks for stoppin by my journal.....visitors have been sparse lately....must be my deoderant. anyway, things are going well and so far my shoulders aren't acting up. i think i am gonna like the routine i set up....i kinda went on a haphazard training regiment for awhile.....so i am gonna try to be more structured now. again thanks for stoppin by and i am glad to see you training hard. hope you have a good day tomorrow and your training goes well.

07-26-2006, 08:53 PM	#373
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	New foods are what keep me on plan - it's hard to get the same level of apathy going if you try something new all the time. The blueberries sound awesome and your plan sounds pretty intense - I had better finish up this homework so I can hit the gym!

07-28-2006, 03:19 AM	#376
Viperspit Incognito Join Date: Dec 2005 Posts: 680 Recipes: 0 Rep Power: 14	just ducking my head in and taking a peek at you log JJ. keep up the good work. how's the deadlifting going these days? Is the gym running out of plates for you yet? :clapping:

07-28-2006, 07:36 AM	#377
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Hello to all Iron Goddesses and Iron Gods, Yesterday was my rest day and today I taught 3 classes, so I was crazy exhausted. Tomorrow I will do cardio again, and possibly lift, as I am off track on my lifting schedule this week, but we'll see. Either way, I remain a calorie burning machine! :hellyea: Tomorrow is weigh in day...wish me luck to be back to my pre-vacation weight! I have worked my arse off in the last two weeks to get that 5lbs off again. Enough freakin' back peddling! Now I gotta get going forward! Spawnsong, hey hey! Thanks for the pics...paints a very clear picture! You're doing an amazing job staying tough and shredded. Viper, Twas' not me doing the powerlifting dude, it was Pammiejoe. Thanks for stopping by anyhoo