The "get healthy, lift hard, play harder" diet

[galya]

I don't go to Berardi seminars. I don't know what to tell you about expectations. I know that in the game we play faith and inspiration are the fuel that makes us go and lift and wake up and scramble egg whites. A seminar with Berardi will water your soil and make you inspired (I like how he speaks, that's how I feel about it), so you''ll grow more. You'll meet people that share your interests and goals. This is priceless. You won't learn anything groundbreaking that will be "jsut the thing you needed to get abz", if you know what I mean. You will learn new and exciting information. BUT, you already know what you have to do. A seminar will just give you the drive to do it. SO GO!

As far as your macro and calorie question is concerned: what matters are total calories and calories at every meal; so those are the two most important things; then you have nutrient timing and TEF; macros matter as long as your overall goals are concerned, and you can play with them. Remember that protein intake stimulates protein synthesis, so you don't want to go low on that. I could hypothetically answer your question only if I had specific numbers about what you are eating, how much, what macros, goals, activity levels, outside of that we are just "scratching tongues" as we say in Bulgarian. If your question is will you see less fat loss results if you ate 95 grams of protein instead of 115 and 65 grams of carbs instead of 50, my answer is probably not...

[galya]

After being sick, the workout on Thursday was a challenge, but I kept my numbers.

Chin up
5xBW
5xBW
5xBW

Military press
4x30kg
4x30kg
4x30kg

Could not do the planned 5 reps, not strong enough.

Full contact twist
5x30kg (kept the new PR)
5x30kg
5x30kg

Nasty-good.

YWLs
8x2kg
8x2kg
8x2kg

Burned me

bent over overhead cable tri extensions
6x30kg
6x30kg
6x30kg

I will keep this in my workouts till they stop making me so sore.

hanging leg raises
15xBW
15xBW
15xBW

weighted swiss ball crunch
30x5kg
30x5kg

saxon bends
10x15kg
10x15kg
10x15kg

I ate funny because I am still recovering from the stomach bug, so mostly cheese, cottage, yogurt and spinach all day. Had 3 eggs for dinner after being at the dentists for 3 hours. I am going to have two wisdom teeth taken out withing the next month because they make me grind my teeth and I chipped three fillings last week.

I haven't slept much and I am having a photo shoot for a magazine today. Keep your fingers crossed, it's my first modelling assignment!

[Lost Dog]

Originally Posted by ljk

Hey, G - J. Berardi is coming to my city to give a 1.5 day seminar on a bunch of fitness/nutrition stuff. I am thinking of going.
It's on my birthday though.

Hmmm... Let's see. A girl (single, maybe...) that lifts weights, going to a fitness nutrition seminar full of guys that workout. On her birthday.

Odds are, guys that go to a Berardi nutrition seminar will be smarter, wiser, and more motivated that the typical lifter.

Assuming you're single, it could be a good thing.

Be sure to point out that it's your birthday...

[Lost Dog]

Originally Posted by galya

After being sick, the workout on Thursday was a challenge, but I kept my numbers.


I ate funny because I am still recovering from the stomach bug, so mostly cheese, cottage, yogurt and spinach all day. Had 3 eggs for dinner after being at the dentists for 3 hours. I am going to have two wisdom teeth taken out withing the next month because they make me grind my teeth and I chipped three fillings last week.

I haven't slept much and I am having a photo shoot for a magazine today. Keep your fingers crossed, it's my first modelling assignment!

Good luck and continue to feel better. My first workout back wasn't so hot, but I'm glad I went and did it.

[galya]

I like sticking to plan. Anything outside that makes me feel like I failed myself.

[cappuccino]

I'm with LD, Lauren, get thee to the seminar!

wow, galya, big update! Let us know how the shoot goes and I feel for you on the wisdom teeth removal. I did all of mine at once. It sucks for about a week, assuming no complications. Do you have night guards you can wear when you're sleeping to keep you from grinding your teeth?

[galya]

I had the bottom two removed last year and they put me out. It was more than a 90 minute operation and it took a long time to recover. I couldn't work out for about 2 weeks. I hope this time one by one it will be easier. I don't have a nite guard but I should be fine.

[Lost Dog]

I did all four at once. I'd rather have four times the pain, once, than pain, four times. That's me, though.

Why do you think recovery for 1 will be faster than for 2?

[ljk]

Originally Posted by galya

IIf your question is will you see less fat loss results if you ate 95 grams of protein instead of 115 and 65 grams of carbs instead of 50, my answer is probably not...

So that small of a difference in macros will really hurt my results?

[ljk]

I am attached and don't know if I have the 125 bucks to spend on the seminar...will consider it...

galya, good luck on the teeth! I remember you suffered a lot in the last round of that! I had mine all done @ once!

[galya]

Originally Posted by ljk

So that small of a difference in macros will really hurt my results?

No, bad English here...my bad.
Results will not and should not suffer from small insignificant stuff like that.

[galya]

Good day today, no workout. I was trying out different positions for the photo shoot, some tai chi and some yoga. The shoot went great, it was hard work. I will post pix as soon as I have the material. The photographer said I was very symmetrical and disciplined in all my moves. I did a small BW workout before the shoot to get some blood flowing.

Food:
1.2.3 First three meals were cottage+yogurt; trying not to puff up before the pix
4. beef broth+cucumbers
5. french onion soup

Off to bed, last bootcamp tomorrow. I will probably be running.

[ljk]

Originally Posted by galya

No, bad English here...my bad.
Results will not and should not suffer from small insignificant stuff like that.

Oh, so fat loss WOULD still occur.

I would love to see your photos!

[galya]

Given there is adequate caloric deficit, it should.

[galya]

Non-count day. I guess I went up to 1800 cals, not bad.
No workout, I had zero time. I will do it tomorrow instead.
Food:
1. chestnuts, cheese
2. cottage, yogurt, chestnuts
3. same
4. nuts, fish, grilled veggies, cheese, wine
It was a long and hard day of work. The bed sounds so good

[galya]

We held another (3rd) EFT seminar today and ALL partcipants got great results. I worked with my shoulder pain (when rotating) and it cleared up. I also tried it with cold feelings and I got warmer. Crazy stuff
It turned out yesterday was a heroic 2400 calories, if I count the nuts
I averaged 1380 this week
Seems to be working for me.

Next week my focus will be more on fats, trying to take at least 60% of calories from fat and minimization of carbs (under 15%)
I will also be starting a new log to take note of the summer and bootcamp being over. This logs title was dedicated to eating more, no crazy cuts in calories and getting my period back thru eating more (which I did). It's time for a new one that will log my new workouts, since I will be working on legs again.

workout today:

push/pull
5x32kg
5x32kg
5x32kg

I am back to my best weight at this exercise!

renegade kettlebell rows
5x16kg
5x16kg
5x16kg

these are brutal on the sarratus anterior and the external obliques moreso than the Db variation

My shoulder felt funky so no dips

Overhead one arm tri extensions
5x7.5 kg
5x7.5kg
5x7.5kg

hanging leg raises
15xBW
15xBW
15xBW

BB bicep curl
8x20kg
8x20kg
8x20kg

DB incline curl
8x7.5kg
8x7.5kg

Food/normal sunday

1. yogurt, protein+greens
2. cottage+t1/2 apple
3. fish soup and yogurt drink
4. I will make some veggie augratin

Looking forward to a new week!