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Old 03-01-14, 02:50 PM
Help needed!
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Hi all,

After no luck shifting unwanted weight, I've decided to try my luck here!
I'm 5'1 and weigh 135lbs, I think my body fat is around 28%? I'm trying to get down to around 115lbs, and as low body fat as is healthily possible for me.

I've been religiously going to the gym 5-6 days a week since early January, I do an hour of cardio (stairs, elepitcal or bike, can't use treadmill without getting a huge headache and getting lightheaded) and also do weight training, nothing too heavy, just enough to feel the burn after a few reps! I always have a 30 minute sauna session after I train. I understand that weights will build muscle (I have a fair bit already as I was a horse rider most of my life).
My diet is good, I juice daily (1-2 meals) and mostly green juice. I've also cut carbs and red meat. I'm taking in around 1200 cal. I just can't seem to budge this fat off! My stomach tones up super quick but my thighs and under arms are the main problem.
Can anyone suggest any supplements/stacks/workouts that will help me lose this weight! I've tried oxy elite pro but it was a little too much for me, major jitters!
Thanks in advance!
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Old 03-01-14, 03:31 PM
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Would you mind laying out exactly what you eat each day?
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Old 03-01-14, 03:49 PM
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Morning - juice
1 apple, spinach, kale, beet greens, celery, cucumber & zucchini

Lunch - usually I'm at the gym around this time so I'll have a protein shake or a peanut butter sandwhich on rye bread or sardines on toast

Dinner -
green juice or
chicken, fish or tofu with veggies.

If I snack it's on nuts or celery sticks
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Old 03-01-14, 03:55 PM
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What sticks out to me is that you don seems to know exactly what your eating or when. "If I snack" implies you are not consistent in that you don't do the same thing every single day with diet. Nuts can be hundreds and hundreds of cals. The day you are snacking on them can make all the difference depenending on how close you are to your cal limit.

I got the body I have with absolute consistency and clarity. I eat the exact same things at the exact same times and I do it day in and day out. If your willing to do that you CAN have the body you want.
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Old 03-01-14, 06:05 PM
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If you are eating what you think is right and are working out and not losing weight, then 9 times out of 10, you are underestimating your calories. It is really easy to do.
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Old 03-01-14, 06:20 PM
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strange diet....watch the sodium with the rye and sardines.

how much cardio are you doing?
when you weight train try short rest periods high intensity. 20-30reps 1min rest in between

get a preworkout
C4 fat burner http://www.vitaminshoppe.com/p/cellu...s#.UxJrnLCYbIU
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Old 03-01-14, 06:33 PM
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I am using a calorie counter to ensure I have the right intake.
I'll try making sure I eat to a schedule too and see if that helps.


Jack tors- I'm doing an hour of cardio every gym session. My fitness has Improved dramatically and I'm seeing some shifting of fat from my mid section, I just can't get it to budge from my legs.
Will using a pre workout fat burner help with this?
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Old 03-01-14, 06:38 PM
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If that's you in your avatar you look great. Not sure what your not happy with. Stomach looks tight from what I can see.
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Old 03-01-14, 06:51 PM
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Quote:
Originally Posted by THE BOUNCER View Post
If that's you in your avatar you look great. Not sure what your not happy with. Stomach looks tight from what I can see.
That's me alright! Thanks! I'm not in bad shape but I want that bikini competitor body! That's why I thought maybe the supplement route may help me cut a little more?
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Old 03-01-14, 07:02 PM
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Maybe but trust me when I tell you, you just need to up the cardio and restrict the cals slightly more and you will be there.

Yea you could add a far burner supp, or clen, or t3 but it's really not needed.
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Old 03-01-14, 07:14 PM
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Quote:
Originally Posted by MissSupreme View Post
That's me alright! Thanks! I'm not in bad shape but I want that bikini competitor body! That's why I thought maybe the supplement route may help me cut a little more?
Yeah you look great in your pic you can do it.
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Old 03-01-14, 08:12 PM
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Quote:
Originally Posted by THE BOUNCER View Post
Maybe but trust me when I tell you, you just need to up the cardio and restrict the cals slightly more and you will be there.

Yea you could add a far burner supp, or clen, or t3 but it's really not needed.

I have no idea what clen or T3 are! What fat burners would you suggest? I've heard stacks are the way to go?
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Old 03-01-14, 08:21 PM
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Super HD Powder - Nootropic Stimulant Fat-Burner - my girl started using this one - strawberry lemonade and loves it. Its different than the one I posted before. try 1/2 a serving or less to see how your body reacts to it.

id wait on the T3 or Clen but hes right they are used for exactly what you want to do. They come with some harsh sides effects that can be perminate
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Old 03-01-14, 08:54 PM
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Diet:

Meal 1: 4 Egg whites and ½ c oatmeal
Meal 2: Whey protein shake and banana
Meal 3: 4 oz. Chicken broccoli/asparagus (some veggie), brown rice
Meal 4: Whey protein shake, natural peanut butter
Meal 5: 4 oz. Lean Beef, ½ c. Spinach, 4 oz. sweet potato
Meal 6: Casein protein shake, natural peanut butter (or take 3 x fish oils)

*I'd alternate the PB with 3 x fish oil caps
*You could have a salad with grilled chicken (light on dressing)
*swap beef or chicken or fish try to mix it up.
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Old 03-01-14, 08:56 PM
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Bikini Competitor Ashley Kurtenbach Workout Routine and Diet

Workout routine:

Monday: Legs/Glutes/Calves/Cardio
◾Leg press 4 sets (15-12-12-10)
◾Ball wall squat with weight 4 sets (15-12-12-10)
◾Leg extension 3 sets (15-12-10)
◾Sumo squat 3 sets (15-12-10)
◾Standing hamstring curl “on leg extension machine” 4 sets (15-12-10-15)
◾Seated hamstring curl 4 sets (15-12-10-15)
◾Calf raise on leg press 4 x 15
◾Bent knee calf raise 3 x 12
◾Inner thigh machine 3×20
◾Outer thigh machine 3 x 15
◾Cardio: 50 min. run with 25 min. of HIIT mixed in

Tuesday: Back/Rear delts/Abs/Cardio
◾Lat pull-down 3 sets (12-10-8 reps)
◾Close grip pull-down 3 sets (12-10-8 reps)
◾Single arm row 3 sets (15-12-10)
◾DB Pull-overs 3 sets (15-12-10)
◾Bent over rear delt-raise with DBs 3 sets (15-12-10)
◾Full sit-up on stability ball 4 sets (30-25-20-15)
◾Crunches 4 sets (30-25-20-15)
◾Leg raise with hip lift 4 sets (30-25-20-15)
◾Cardio: 40-50 min.

Wednesday: Chest/Biceps/Calves + cardio:
◾Incline chest press 3 sets (15-12-10 reps)
◾Pec fly with DBs 3 sets (15-12-10 reps)
◾Pec fly on machine superset with pushups to failure 3 sets (15-1210 reps)
◾EZ Bar curl 3 sets (15-12-10 reps)
◾Alternating DB curl 3 sets (15-12-10 reps)
◾Standing calf raise 3 sets (15-12-10 reps)
◾Seated calf raise 3 sets (15-12-10 reps)
◾Cardio: 50 minutes with 25 minutes of HIIT

Thursday: Cardio
◾Cardio: 50min.

Friday: Plyometrics/Cardio
◾Box squat jumps 3 x 30
◾Lateral box jumps 3 x 30
◾Split squat jumps 3 x 30
◾Tuck jumps 3 x 30
◾Lateral bounds 3 x 30
◾Side hops 3 x 30
◾Squat jump (progressing forward)
◾20-30 minutes of additional cardio (either HIIT or steady state depending on how your body is feeling)

Saturday: Shoulders/Triceps/Abs/Cardio
◾Shoulder press 4 sets (15-12-12-10)
◾Cable side raise 4 sets (15-12-12-10)
◾Cable front raise 4 sets (15-12-12-10)
◾Rear delt fly on machine 4 sets (15-12-12-10)
◾Bent over rear delt fly with DBs 4 sets (15-12-12-10)
◾Lying triceps extension 4 sets (15-12-12-10)
◾Cable underhand triceps extension 4 sets (15-12-12-10)
◾Full sit- up on stability ball 3 x 50
◾Double crunch 3 x 50
◾Bicycle crunch 3 x 50
◾Cardio: 45 min.

Sunday: Cardio
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Old 03-05-14, 01:02 PM
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Jack tors posted a great diet. Start doing that addition to your juices.
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