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Thread: How long until you get "cut"?

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    Default How long until you get "cut"?

    I have been doing this workout: http://www.youtube.com/watch#!v=k9LEjEV2n1Q&feature=fvw

    I do the first exercise (squats) with a 45lb weight, then I do the push ups with a plank twist and push ups with rows using a 10 lb weight, which was difficult at first but much easier now. I do the lunges with a twist using a 20lb. weight, so all in all I am using somewhat heavy weights for a woman my size (5', 127 lbs) I always drink my protein shake with two scoops, so 50 grams of protein after my workout, and consume daily between 100-150 grams of protein.

    And people won't stop commenting on how I looking like I've been working out and how muscular I am becoming. I've even had several guys comment while I was on stage, "oh, she must do P90x" and tell me my abs look amazing, etc. etc.

    However..... when I initially lost weight, I got sooo much smaller, now I feel as if I'm bulking up, BUT I've heard that this is common at first when doing an intense weight workout because your muscles swell and hold water, but eventually they let go of the excess water and you become more defined and small again. How long does this take though? And should I continue lifting somewhat heavy or back off now? I really want to get small, lean, and defined with no body fat. What would be the best way to accomplish this?
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    Default Re: How long until you get "cut"?

    From what I've heard and experienced, it really comes down to diet. Have you ever heard the saying that 90% of how you look is the result of what you eat? That's an arbitrary percentage, of course, but you get the point. Diet is incredibly important.

    I've gathered from your posts in Body Business that you already eat very healthy. But why not try streamlining your diet? Dairy products, even healthy ones like plain yogurt and kefir, can prevent some women from losing additional body fat. If that doesn't make a difference for you, then add it back in after you make that determination. If it does influence your progress, then that's great. Another strategy is carb-cycling. Maybe try limiting your carb intake to 1-2 servings of brown rice, quinoa, or oatmeal on lifting days for energy. If you haven't been here already, try the FigureAthlete forums for diet and training ideas.

    That workout is awesome, by the way. I'm going to start my day with it tomorrow!

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    Default Re: How long until you get "cut"?

    Quote Originally Posted by NikkaR View Post
    From what I've heard and experienced, it really comes down to diet. Have you ever heard the saying that 90% of how you look is the result of what you eat? That's an arbitrary percentage, of course, but you get the point. Diet is incredibly important.

    I've gathered from your posts in Body Business that you already eat very healthy. But why not try streamlining your diet? Dairy products, even healthy ones like plain yogurt and kefir, can prevent some women from losing additional body fat. If that doesn't make a difference for you, then add it back in after you make that determination. If it does influence your progress, then that's great. Another strategy is carb-cycling. Maybe try limiting your carb intake to 1-2 servings of brown rice, quinoa, or oatmeal on lifting days for energy. If you haven't been here already, try the FigureAthlete forums for diet and training ideas.

    That workout is awesome, by the way. I'm going to start my day with it tomorrow!

    I guess I should try cutting out all dairy..... and yes, this workout is beyond awesome!
    Quote Originally Posted by AznExtasy View Post
    LMAO!!!!!!!!!!!!!!!!!!!!!!
    You can say that again.. not just on here but men in general. Guys are so damn lame, the only way they can halfway make up for it is by opening their wallets.

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    Default Re: How long until you get "cut"?

    Are you on the pill? I found going off the pill helped get rid of my water retention.

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    Default Re: How long until you get "cut"?

    Quote Originally Posted by Jessie_tinydancer View Post
    Are you on the pill? I found going off the pill helped get rid of my water retention.
    No, I hate birth control.
    Quote Originally Posted by AznExtasy View Post
    LMAO!!!!!!!!!!!!!!!!!!!!!!
    You can say that again.. not just on here but men in general. Guys are so damn lame, the only way they can halfway make up for it is by opening their wallets.

    Created by MyFitnessPal.com - Tools

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    Default Re: How long until you get "cut"?

    Well don't have an answer about cutting, but love that workout JD! I'm gonna try it!

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    Default Re: How long until you get "cut"?

    I think what you're saying is true. I used to workout very frequently (high weight-low rep) and would get frustrated that I would lose like 2 pounds a month or nothing so I would stop for like a week and some (not a lot) would come off. So I would keep at it.
    I will be working out again soon and stop getting so frustrated with numbers!

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    Default Re: How long until you get "cut"?

    So the theory is that your muscles hold water ...then they suddenly don't? You know more about working out than I do, but that just doesn't sounds very scientific. Are you truly bulking up or is it psychosomatic?

    Also, I always assumed that 127 would be ...well, larger than you look. You're so small and fit in all your pictures! You must have a lot of muscle to weigh 127, because you look less than 110, easily. Great job on your body so far, I admire your dedication. You look great!



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    Default Re: How long until you get "cut"?

    Quote Originally Posted by lilmisssunshine View Post
    Well don't have an answer about cutting, but love that workout JD! I'm gonna try it!
    It's amazing! I highly recommend it, it gives fast results!
    Quote Originally Posted by AznExtasy View Post
    LMAO!!!!!!!!!!!!!!!!!!!!!!
    You can say that again.. not just on here but men in general. Guys are so damn lame, the only way they can halfway make up for it is by opening their wallets.

    Created by MyFitnessPal.com - Tools

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    Default Re: How long until you get "cut"?

    If what you're aiming for is to get lean and smaller, your regimen is super wrong (IMO I know that this topic is highly controversial). 100-150 protein is wayyy too much, plus all those really heavy weight s are a sure fire way to get you looking crazy muscular. If you just want to be lean, you need to eat little and healthy and still work out, but not with those heavy weights and focus more on cardio. You will still look defined, cause there won't be any fat over your muscles.

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    Default Re: How long until you get "cut"?

    Quote Originally Posted by crystalize View Post
    If what you're aiming for is to get lean and smaller, your regimen is super wrong (IMO I know that this topic is highly controversial). 100-150 protein is wayyy too much, plus all those really heavy weight s are a sure fire way to get you looking crazy muscular. If you just want to be lean, you need to eat little and healthy and still work out, but not with those heavy weights and focus more on cardio. You will still look defined, cause there won't be any fat over your muscles.



    Lifting weights, even heavy ones, won't make a woman overly muscular unless she either has an abnormally high testosterone level, or she takes steroids. The vast majority of women can't get truly muscular even if they tried.
    Cardio is good as primarily a way to keep your cardio vascular system thriving, but to optimise it's effect most women should add weight resistance training to their regiment (good job J.D.!). What weight resistance training does is help increase metabolism, and the more muscle mass you have the more calories you need to maintain them, so maintaining a solid eating plan while resistance training is very effective in burning fat.

    BTW - The typical approach for protein consumption for muscle growth is 1 - 1.5 grms per pound of lean mass (more kudos J.D.!). Pretty standard approach.

    I wouldn't stop lifting, or going less weight than you're lifting now - muscle memory is usually strong, but you can atrophy faster than you think. Once you build some good solid muscle....the last thing you want to do is watch it waste away. Are you really that buffed, J.D.? I just can't picture you looking all
    Ms Olympia!

    It took me about 1.5 years of steady weight training before I truly became "cut", and I had some serious guns to show for it. Some achieve it sooner than others, based on sooooo many different factors (genetics, diet, etc.)
    I've since slacked off and am not as cut as I used to be, although I'm still strong as hell from all that training!
    Last edited by lopaw; 08-29-2010 at 09:15 PM.

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    Default Re: How long until you get "cut"?

    That workout kicked my ass! I guess my body had become somewhat acclimated to my usual weight training routine. I'm going to start including it 2x/week. Do you have any other recommendations for workouts?

    A few other things I though of:

    - Keep lifting heavy! As lopaw said, it's extremely difficult for women to get bulky. You can always back-off in the future if you're sure that you're bulking. But building muscle is the most effective way to burn more calories at rest.

    - Mix up your cardio. The body becomes acclimated to long sessions of steady-state cardio, and burns fewer calories each subsequent session. (I can go into more detail on this later if you'd like.) To have the greatest and longest-lasting impact on your metabolism, do cardio sessions 2-3x a week that involve shorts bursts of really, really intense work. Try 50-yard sprints, or interval training on a treadmill or elliptical. Shorts bursts of energy exercise your fast-twitch muscle fibers, which are the ones that create that "cut" look.

    - Intense plyometrics. This has an effect similar to sprints, except it often works several muscles groups at once. It's good cardiovascular and muscular exercise, and works fast-twitch muscle fibers.

    - I'm on a diet from a trainer right now, and I've noticed that it follows a guideline I heard about awhile ago. A lot of figure athletes seem to adhere to this strategy too: focus on getting as many nutrients as possible from the least calories possible. I don't mean starve yourself-- I just mean choose nutrient dense foods and eliminate empty calories. This mean TONS of vegetables, lean protein, some red meat, and grains like quinoa and oatmeal. If you think about it, dairy is a good source of calcium and probiotics, but it has a lot of natural carbohydrates/sugars in it. You could replace those carbs and calories with something ultimately more nutritious. It killed me when I had to give up my plain non-fat yogurt for breakfast, but I think it definitely made a difference in my body composition. (I've also heard that lactose somehow interacts with estrogen and causes the body to retain fat... but this could be complete bullshit.)

    - It think your daily protein intake is perfect, as long as your drinking enough water. I eat roughly the same amount of protein, and have noticed that I don't have cravings for fatty foods when I keep my protein intake high.

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    Default Re: How long until you get "cut"?

    Quote Originally Posted by J.D. View Post
    5', 127
    Well... damn. Now I just feel bad.
    I'm about the same height... weigh less... and look worse. Apparently I need to swap out a lot more fat for muscle.
    Quote Originally Posted by camille27 View Post
    i am losing my fucking mind and i really just want this chloroform dream because i think that would just get me right with jesus.

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    Default Re: How long until you get "cut"?

    i think imma try this workout today. im intimidated.
    The best thing i have heard in a strip club to date:
    customer: we should get married right now! we should get a shotgun marriage!
    me: uhh... i think you are misunderstanding what a shotgun marriage means. A shotgun marriage means you knock me up and my daddy shows up at your door with a gun and forces you to marry me and raise the baby. You mean elope.
    customer: hmm... nah actually i will take the shotgun marriage. At least then we would be having sex.


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    Default Re: How long until you get "cut"?

    Thank god for lopaw response..much on point..workout looks good to me, kind of a circuit. As far as the muscle holding water because of use is a fabrication. I would guess its the diet & I'm sure if JD put her diet up we could find the problem if she is on point with her training. Keep up the good work....

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    Default Re: How long until you get "cut"?

    Quote Originally Posted by J.D. View Post
    I guess I should try cutting out all dairy..... and yes, this workout is beyond awesome!
    Not so fast! Dairy products are great when getting in shape. Milk and yogurt have lots of protein and not too much fat (I drink 1 or 2%), plus, if you get probiotic yogurts, your GI tract works better and helps with digestion.





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    Default Re: How long until you get "cut"?

    Well I cut out the dairy and started mixing up the cardio. Running outside up hills and on trails seems to work different muscles in my legs, and now I am down to 124 and much much leaner and cut. I am trying to get my calcium and vitamin D from other sources, like sardines.
    Quote Originally Posted by AznExtasy View Post
    LMAO!!!!!!!!!!!!!!!!!!!!!!
    You can say that again.. not just on here but men in general. Guys are so damn lame, the only way they can halfway make up for it is by opening their wallets.

    Created by MyFitnessPal.com - Tools

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    Default Re: How long until you get "cut"?

    Okay I just tried a run-through of all the moves and I'm going to add this to my normal running regimine. How exciting! Those mountain climbers are no joke!

    I am also on day one of my new clean diet eating, meaning no sugar! I have kind of a sugar problem and am now on a mission to kick it for good. Yesterday my husband and I ran the Mt. Lemmon 1/2 marathon and I'm using that as the kick start to my clean eating. This is going to be tough, but I really don't think I can take my fitness to the next level without getting rid of the massive amount of sugar I was consuming.

    Thanks for the workout J.D.!


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    Default Re: How long until you get "cut"?

    Quote Originally Posted by pipermonroe View Post
    Okay I just tried a run-through of all the moves and I'm going to add this to my normal running regimine. How exciting! Those mountain climbers are no joke!

    I am also on day one of my new clean diet eating, meaning no sugar! I have kind of a sugar problem and am now on a mission to kick it for good. Yesterday my husband and I ran the Mt. Lemmon 1/2 marathon and I'm using that as the kick start to my clean eating. This is going to be tough, but I really don't think I can take my fitness to the next level without getting rid of the massive amount of sugar I was consuming.

    Thanks for the workout J.D.!
    The workout is awesome! I ran about two and a half miles in the morning yesterday, then did two circuits of that workout a little later. Hows the Melanotan II working for you?
    Quote Originally Posted by AznExtasy View Post
    LMAO!!!!!!!!!!!!!!!!!!!!!!
    You can say that again.. not just on here but men in general. Guys are so damn lame, the only way they can halfway make up for it is by opening their wallets.

    Created by MyFitnessPal.com - Tools

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    Default Re: How long until you get "cut"?

    Quote Originally Posted by J.D. View Post
    The workout is awesome! I ran about two and a half miles in the morning yesterday, then did two circuits of that workout a little later. Hows the Melanotan II working for you?
    Great, I'm on maintenance now and speaking of which should give myself a 10mg poke since it's been a week. I feel like my freckles faded a teeeeeeeny weeny bit since I'm not giving myself 10mg per day every day, but girl, i don't just have freckles, I have moles too that got way darker. Go to the Jab-a-tan thread, I'll post update pics.


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    Default Re: How long until you get "cut"?

    Quote Originally Posted by pipermonroe View Post
    Great, I'm on maintenance now and speaking of which should give myself a 10mg poke since it's been a week. I feel like my freckles faded a teeeeeeeny weeny bit since I'm not giving myself 10mg per day every day, but girl, i don't just have freckles, I have moles too that got way darker. Go to the Jab-a-tan thread, I'll post update pics.
    Yeah, I read your post. Mine took a while to even out, when I went on maintenance, my brown color stayed and my freckles faded, so it looked much better. You could wait for similar results, or just go back to the daily dosage until your base color darkens and they blend more.
    Quote Originally Posted by AznExtasy View Post
    LMAO!!!!!!!!!!!!!!!!!!!!!!
    You can say that again.. not just on here but men in general. Guys are so damn lame, the only way they can halfway make up for it is by opening their wallets.

    Created by MyFitnessPal.com - Tools

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    Default Re: How long until you get "cut"?

    Great workout wow...and OMG, that's the guy from Real World lol. ...um yeah, guilty pleasure. But yeah, his workout reminds me of this bootcamp that I attend.

    From what I've been told at bootcamp, you're protein sounds good. He says that if I'm working out with weights to get about 1 g. protein/lb. body weight. However, in order to LOSE, I believe that it comes down to calories. The reason that you want to keep your protein up is so that your body doesn't get rid of your muscle. However, you want to make sure that you take in less cals than you burn to put you in a deficit.

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