Re: final statistics for my 1st challenge and tips for

[Guest guest]

Merced,

Congratulations on such terrific progress in your transformation! Your

numbers are definitely impressive and something to be proud of. My wife and I

both enjoyed reading your post and wish you great success in your ongoing

efforts.

Best,

[Guest guest]

> ,

>

> The extra cardio and cutting the carbs actually helped me, I haven't

burned

> any muscle but have lost more fat since I started doing it. I

started

> cutting carbs and adding cardio heavily 5 weeks ago, when I was

131.7 lbs

> and 23% BF. I just got tested and I have dropped to 126 lbs with

15.8% BF,

> which means I lost 10 lbs of fat and gained 5 lbs of muscle in FIVE

weeks

> (and there is NO caliper error on this, because I got tested in the

Bod Pod

> both times) =)

>

Wow! Way to go!!!

> Final statistics:

>

> Beg weight (12 weeks ago): 139.2 lbs

> Final weight:126 lbs

>

> Beg BF%: 27% (37.5 lbs of fat)

> Final BF%: 15.8% (20 lbs of fat)

>

> Total lbs of fat lost: 17.5

> Total lbs of muscle gained: 5.6

That's AWESOME!!! Congratulations!!!

>

> I'm so excited I'm jumping up and down! I just hope the pictures

show it,

> 'cause I can't tell the difference in the mirror, only in my clothes

> (dropped 2 sizes).

Can't wait to see them!!!

>

>

> So, , the bottom line is: I have carbs in my first 4 meals, and

only

> vegetables (green beans, broccoli, cauliflower, green peppers,

tomatoes,

> lettuce) in my last two, plus a serving of protein in each, of

course, but I

> make sure I'm not going below my BMR or over 150 calories above it.

I

> haven't had any wheat bread anymore, and cut down on the wheat

tortillas.

So what are you using for your serving of protein? Just chicken and

tuna? Or do you throw in lean steak for balance? Lemme tell you I'm

getting SOOOO sick of chicken...

> The new supplement I'm taking instead of the Phen -free might have

also

> helped (Ginko Lean). I have also added 15 min of low intensity

(level 6) to

> cardio days, and almost no cardio on free-days. Sometimes I do 8-10

min low

> intensity on weight days, but not too often. Also, I have cut down

to two

> free meals (or one free meal and a treat) on free-days, instead of

going the

> whole day, and eat every 3 hours on my free day.

How often are you taking Ginko Lean? For that matter, how often did

you take Phen Free? That's not all that far off from what I'm doing

for cardio except that rather than doing the extra low-intensity

cardio after your high intensity cardio I do them in the mornings on

the days that I'll be lifting weights in the afternoon.

>Those are my tweaks. My

> goal is to get down to 12% BF, so I've already registered for my 2nd

round.

> Now I know how to do it!!! It's worked for me, so you might want to

give it

> a try. Also, make sure cardio is always mornings, that's crucial,

and on

> your 10, make sure you're challenging your mind because your muscles

can't

> go anymore... I have seen lots of people at the gym doing BFL and

they don't

> push it. You can't tell if they're on a 5 or an 8. I'm not saying

that's

> you, that's just what I've seen. Intensity is the KEY.

Yeah. I know that when I'm doing my '10s' for cardio I'm usually

grunting like crazy and have to concentrate to keep focussed enough to

keep the rpms constant. That's level 14 on my bike. But I could

probably push out a 15 - man that would hurt a lot...

I don't THINK I'm slacking off... but without a partner it's hard to

tell.

>

> Anyhow, good luck!!!! Keep me posted. Picture day tomorrow (fingers

> crossed). I'm scared...

Thanks!! I stepped on the scale this morning (evil...eeeeeevil) and

it said I was 218lbs. I won't believe those numbers till they stay

that way for a few days (only a few days ago it said I was 223). But

it was quite a lift seeing those numbers - I haven't broken the 220lb

plateau in YEARS. But considering I was 227 lbs when I started the

program at least there is SOME progress...

have fun with your pics tomorrow!!

[Guest guest]

Hey Shontell!

Thanks for cheering me on!! Pardon the question, but are you male or

female??

Anyhow, I think that dropping 10 fat percentage points is a totallly

realistic, attainable goal!! If you would've asked me 12 weeks ago, I

would've doubted the veracity of that statement, but if I can do it, anyone

can! Keep me posted on your progress, I'm excited to hear from ya!!!

20% BF is not bad for starters though. Not bad at all.

Anyhow, thanks and happy training!

Merced

________________________________________________________________________

Get Your Private, Free E-mail from MSN Hotmail at http://www.hotmail.com

[Guest guest]

Hey Shontell!

Thanks for cheering me on!! Pardon the question, but are you male or

female??

Anyhow, I think that dropping 10 fat percentage points is a totallly

realistic, attainable goal!! If you would've asked me 12 weeks ago, I

would've doubted the veracity of that statement, but if I can do it, anyone

can! Keep me posted on your progress, I'm excited to hear from ya!!!

20% BF is not bad for starters though. Not bad at all.

Anyhow, thanks and happy training!

Merced

________________________________________________________________________

Get Your Private, Free E-mail from MSN Hotmail at http://www.hotmail.com

[Guest guest]

Merced, your stats look very impressive. Good luck tomorrow on your pic day.

Leaner.

[Guest guest]

Merced, your stats look very impressive. Good luck tomorrow on your pic day.

Leaner.

[Guest guest]

Merced,

I'm a female, no offense taken.

Thanks for the encouragement, I need all I can get, but I'm very determined

to make that 10% goal.

I'll let you know how I progess....

Happy training!

Shontell

[Guest guest]

> Hey !!!

>

> hey, I hope you go to Vegas because I really have to meet you =)

>

Sorry... I'll be in Vegas in early september but not in October...

> Sorry to say, but I have been using mostly tuna and chicken. I'm not

a red

> meat person. I also use cottage cheese (though I hate it) and egg

whites.

> Have you tried making the power pancakes? they are high in protein

and have

> good carbs. I love them and have them as my 1st or second meal

sometimes (ya

> know, to give the bod plenty of time to burn off the carbs). Here's

the

> recipe:

No I've never tried those. Part of the problem is that I have to go

to the gym to do my cardio in the mornings which is a 20 minute walk

away. It also just happens to be on the university campus where I

work so i just go straight to my office after the workout.

Consequently I never have time to cook anything for breakfast. I take

yogurt and cottage cheese as my first meal and have a shake as my

second...

> I love those and have them when I get sick of everything else. I

also have

> salmon sometimes(good, lots of EFAs too). As far as chicken, I have

seasoned

> it every way imaginable to mankind to not get sick of it, and I'm

still not

> sick of it, so I'm either weird or all the different tastes are

working (

> Sometimes I season it with lemon pepper,s ometimes with curry,

sometimes

> with Italian seasoning or herb seasoning, sometimes I make chicken

> fajitas,you name it, I've put on top of chicken...)

>

hehehe... I feel your pain. BELIEVE me... =B-)

> Anyhow, hope that helped. I'm sure you look great!

>

Well I don't see it. I look pretty much the same as I did at the

beginning of the program. Pants are looser though so I guess that's

something...

K