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If you are on Jamie's program, you don't have to worry about counting calories until week 7 or so... Just focus on eating clean. After that (on the LiveFit pages of bb.com), there is a calculator. Or you can use spark ranges. I am 5' also and generally stay between 1200-1600 calories. Sometimes its hard to eat enough when you eat VERY clean, but I urge you to never go below 1200 calories. You need fuel!
I have a question - on bodybuilding .com I read where I should be getting 30% of calories from protein, 35% from fat, and 35% from carbs. On a 1200 calorie diet, what does this translate into, or should I just eat clean and not worry about it for now? I am 51 years young, 5 feet tall and 170 pounds. Any advice would be appreciated!
Yep, you could very well see unusually good results even in the first phase. Make sure you take tape measurements- this is where the most differences can be seen throughout (even if the scale stalls on a number a couple of weeks)
Sounds like you are on the right track-- good job! The weeks get progressively harder and more time intensive, but if week 1 is "too" easy- up the weights. A Max rep is the most weight you can lift with proper form ONE time and no more (if you can do two or three, add a little more weight to come up with your max and then multiply by .65 (or .80 depending on the week) to decide how much to use for the sets in the program.
Thank you so much for reply/advice! I will find bcaa's and try to switch brain off starve mode, diet mode and onto body transformation food=fuel mode.
Since july 2012 weight loss has been nil, but body fat % went from 57.7% to today 45.5%
So am on right track though disappointed with the scale and my size, at least when this is over I will be strong enough to kick the ass of anyone that calls me fat bahaha
In better news, i have lost 5 lbs in first 3 days, my body fat percentage is down 2% since last look and my hydration TBW is up by 10 lbs in the right direction so ...so far so good. The eorkouts week 1 are easier than i expected!
We all learned as we go, especially the first time doing a program like this. We're all different, so each of us adjust to our own requirements/lifestyles.
I think its just fine that you work out at night and I think it specifies No STARCHY carbs after 7pm, because veggies are always fair game. A banana in your post-workout smoothie won't kill the program. The carbs thing is less important now than when (and if) you do carb-cycling in Phase 3. I still have not done carb-cycling (and been in Phase 3 twice) because I am still above 26% bodyfat (started at 38% last year) and was told it won't make as much difference until I'm down closer to 22% or under.
Phase 1-- no need to worry about calories as long as you stick to clean/lean. Everyone goes through a couple weeks of feeling like they are eating all the time, but trust me-- in a few weeks, your body will be screaming for more fuel. Just think of food as fuel-- Make sure you eat enough as you need fuel for muscle growth. Again, as long as you're eating clean/lean AND enough protein (higher than you are probably used to) than don't worry. Eat every 2-3 hours. do not deprive. eat more Veggies if you are worried.
Soreness: Take BCAAs- they totally help.
You are NOT alone. I cannot tell you how many people started out obese (though being almost a foot shorter than you, my weight ranges are different than yours), but I did it for the first time last February and had nothing short of AMAZING results. I am repeating as I'd like to take it even farther.
Here's a link to my results pages:
To put it in simple terms- I went from a size 14 to a size 6 (and falling)
Hope this helps!
I just started phase 1 Day 3
after my initial test days when I signed up for this Spark team.
Lessons learned so far: Need food prep day and snacks sitting near by to hit the meal 2 and meal 4 and I didn't know what my max rep is on ANYTHING and don't know what 60% or 80% of my Max is so am having to play with weights this first week to get baseline.
I always hear about people working out in the morning. I work out at night, Post workout recommendation is for a protein shake and banana to help uptake the protein and recover which seems to be helping reduce DOMS I get from weight training,but also says no carbs fafter 7 PM *or 3 hours before bed* I meet the 3 hours before bed timing okay for the banana and I make Post workout snack my meal 6.
Does this matter? What do I gain by moving workouts to morning? Is it okay to do it at night?
In Phase 1, should I be looking at calories at all? I am tracking what I eat in Sparkpeople and am meeting the calorie and most of the macronutrient tracking sparkpeople recommends (lower on carb side) but was on low end. I boosted that up adding a bit more food today and it's controlling hunger better but I feel like I am eating too much
What is it that has made me feel so hungry?
It is the body detoxing off so many carbs and sugars saying OMG feed me? Feels like it.
Would the metabolism be sparking up already? No it takes like 2 weeks for that
Is it mental? Tell youself you can't have a cookie and how fast do you want one?
I don't know but yesterday I was flat out HUNGRY at meal 5 (supper) and today I am hungry this afternoon too. do I need to insure I have 4-6 oz protein and not skimp on that, do I need to insure starch serving sizes are there? I don't know, but hungry.
I am not as sore with DOMS as my legs were with a Body Pump Class a couple weeks ago, but am sore. Any tricks to prevent or reduce soreness when kicking up to 60% weight 3 sets of 12 when you are used to 65-70% effort 8-12 reps 1 -2 sets?
Any advice from anyone that has had success on this plan on first round that staretd out obese? I am the only person I see on body stats on bodyspace that is this big:
5 ' 10" 265 starting weight, 263.5 yesterday