Author Archive

Buff Gyal

26 year old female bodybuilder, interesting in building muscle and losing body fat.
30
Dec

No Longer Updating

Written by Buff Gyal. Posted in General Info

As you can see, I am no longer updating this little journal here. Somehow if you got onto this page, you may have realized that. I just wanted to explain the reason for doing so.

First, goals come and goals go. One moment cutting seems like a good idea, next, bulking seems a good idea. Not only that but sometimes doing a mini cut, before getting back on the bulking wagon, helps reduce the amount of fat you gain overall, when you’ve reached your ultimate bulking goal. This helps greatly when it comes to the final cut, someone does have a long term bulk. Less body fat overall, helps for a smoother loss of just the body fat and not some chunk of muscle with it. Also, requires less work. That is why it is advised, when you’re bulking, to focus on what you eat because it would suck in the long run, when it’s time to cut.

You can check out my fitness journal, between cuts and bulks over at Love My Muscles Fitness. It’s a whole separate website on my own specific goals, just like this journal was suppose to exhibit.

Bookmark it for the future, if you care to follow me throughout my journey, or join me while I am going through it! ๐Ÿ™‚

02
Oct

New Split

Written by Buff Gyal. Posted in General Info, Update

I have been seriously contemplating moving my routine from 3 days up to 4 days a week. Ideally, I would love to do 5 but time doesn’t always allow it. So, I am going to be including Wednesday’s on my days of training. So it will now be:

Wednesday: Arms
Thursday: Shoulders, Chest
Friday: Back
Saturday: Legs

I would have, yet again, preferred to have worked on 1 body part, a day. But this should suffice. Training shoulders on a chest day, is because of the deltoid muscles getting worked during chest workouts. So, it makes sense to incorporate it on that day.

We will see how this affects me. I am just going to increase my nutrition intake by 100 calories to compensate for the added day. Although I don’t think much would come from it anyways. So on my highest day, I’d consume 2300 and my lowest day will be about maybe 2000. Remember, I am carb cycling so based on this I have to re-evaluate my low, moderate and high days.

My priority days will still be my Back and Legs day. It used to be the chest/back day but as I have split them apart, I have to figure out which one is more of a priority for 2 days of high carbs. As a female, I do workout hard on my chest but it’s the back that really gets the working from my trainings.

So back and legs; 2 grams of carbs per pound of body weight. Arms and Chest/Shoulders are moderate days; 1.5 grams of carbs per pound of body weight. Monday, Tuesday, and Sunday are my 3 days of low carbs now. It used to be wednesday instead of Sunday, so I am going to have to get used to that. That should work though as I am not busy much on a sunday so I can focus on getting 1 gram of carbs per pound of body weight with no problem. By Wednesday, I can carb it up! ๐Ÿ™‚ Can’ wait! lol

28
Sep

Progress Pictures #2

Written by Buff Gyal. Posted in Pictures

Alright, so I know I said I would update with only 3 progressive sessions when it came to picture updates. But, I was changing today after school and I just noticed how much I have lost body fat so far, on my abs area. I was very pleased with this and excited, so I decided to show it off to you guys!

Here’s the first progress pictures, which is the start off pictures before I started on this little 3 month journey of mine.

It’s only been about 2 weeks, so I am a few days from a full 1 month on this.

Anyways, here’s the pictures:

Abs Set 1

Abs Set 2

I know it ain’t much pictures but it’s sufficient. But, imagine it’s only been 2 weeks, what a 3 month progressive update picture is going to look like!

Also tomorrow is a training day, so we’ll update on how that session went ๐Ÿ™‚

28
Sep

How’s it going?

Written by Buff Gyal. Posted in General Info

This is my second week on the carb cycling diet plan. It’s getting easier making sure I stick with how much I am suppose to consume but it can become a little overwhelming when you forget solid foods like meat, still have carbs in it. Obviously it’s not something to look at, when counting the carbs but if you aren’t careful the carbs you do eat, along with the carbs from your other sources, can make you go over.

Point is, this is definitely a learning situation. I am aware of how it’s suppose to go but I am learning a lot of recipes and so forth, to help me. I did make a meal plan to follow but being busy with school, sometimes I don’t have time to access it. This is why in the morning, I have myself a boiled egg, and then the night before I prepare a snack bag so that while I am at school, I can eat every 3 to 4 hours and not have to worry about missing a meal.

Today I made some oat bran pancakes, which does have a higher than expected carb source but once you keep the serving low, you’re at least keeping on track.

The tiredness is fading away. I was exceptionally tired yesterday than normal but it’s seems it’s always like that on the day after a moderate or high carb day and lowering it.

Finally, I am going to be reviewing my pre-workout supplement at Love My Muscles.com, after Friday. I have gym 3 times a week, as usual. From Thursday to Saturday. I am shrinking in some ways but not in a bad way. My arms are still big, which I am happy for but the midsection is shrinking, which is the whole point.

I will be taking a back pic because I am looking to acquire a V-taper.

24
Sep

Journey Update

Written by Buff Gyal. Posted in General Info

I know I am suppose to be updating this more often than the other site, but I have been working diligently to establish my fitness blog business along with my other services. So I apologize for the lack of updates. I will try m best to update as often as possible.

I am still on the 3 month journey but it seems I might end up gaining some weight, but we’d see. I have been pushing myself at the gym, carrying myself to new levels. I have introduced GNC pro Performance AMP N.O loaded to my supplement of choice when it comes to pre-workout supplements. It definitely is giving me the boost of extra energy that I need to pump out those extra reps when need be.

Also, for my arms day I followed a superset routine, of decreasing sets that has my extremely sore. I pushed myself immensely, and I haven’t been sore in a very long time, which is a good thing. I plan to utilize this type of superset, every now and then to trick up my body to allow for more muscle growth.

I am still on the 2200 calories per day, with 1 to 1.5 grams of protein per pound of body weight, along with 1 gram per carbs per pound of body weight on my low days, moderate days are 1.5 grams and 2 grams for high carb days.

On the high carb days, I have to increase my daily intake to about 2300 to compensate for the amount of protein and carbs I have to consume on my priority training days, which are my back and chest day and leg day.

I am pretty exhausted, physically. So thankfully a rest comes after today’s training.

Keep coming to my journey blog, and enjoy the updates. So far, as my strength has stayed the same, it seems things are going as planned.

19
Sep

Carb Cycling Day 1

Written by Buff Gyal. Posted in General Info

It’s my first day on my carb cycling diet. I’d have to say it started off easy, until I started thinking of what to eat that’s high in protein, while in between school ending and me heading home. I was literally starving, so got myself a chicken breast sandwich and just ate the chicken breast ๐Ÿ™‚

Then I started feeling a little light headed and weak. Only coming to find out, I was on my low carbs day. I remembered that this is what would happen, as my carbs were on a new low and I am not accustomed to it yet.

Tomorrow is another low day, and also wednesday. My high days are Thursday and Saturday, moderate days are Friday and Sunday. So 2 more awful low days to enjoy. :/

I am only getting accustom to what I need to eat to meet my macros for a low carb day. I just had about 140 grams today, which was a new low for me. In a month’s time, I am supposed to see a loss in body fat through this method. This is the first time I have ever started this type of eating protocol. I was on the IF (intermittent fasting), for about 4 to 5 months and that was difficult. So a new challenge, for new gains ๐Ÿ˜€

19
Sep

A little update

Written by Buff Gyal. Posted in General Info

I have fallen off the beaten path the last few days. A lot of stuff interfered with my training but I am planning to get right back on track, with a more detailed nutritional guide for myself and more information to utilize.

I will be sharing this information, as improvements or any progress is made. This carb cycling is new to me, and while I am in school right now, I have to figure out which is the best number of carbs, at the lowest amount, that can get me through the day and provide me significant energy.

I am going to try by tomorrow, to get on my lower end of carbs, and try to eat mainly protein. The only hard part about this, is doing it on a college student’s money.

So, keep check on this blog. Will make updates, as they come.

Thank you.

14
Sep

Carb Cycling – How I am using it.

Written by Buff Gyal. Posted in Diet, General Info

I talked about carb cycling on the love my muscles blog, but wanted to go into more detail when it came to my diet.

For me, I am looking to gain the muscle and lose the fat, but stay the same on the scale. To do this, I have to try to gain a certain amount of muscle, and lose about the same in fat. As muscle weighs more than fat, I should stay about the same weight, give a take a few pounds (more take), but nevertheless be at a certain number.

I re-calculated my body fat, and I am about 20%. I wanted to reach 14% body fat, but I doubt I can do that. I am just going to go by air right now, and measure and see how it progresses. It’s more on what I look in the mirror and what the scale says. The scale needs to not change drastically, or I have failed and that would suck ๐Ÿ™

My carb cycling will look something like this: 1.0 grams/lb is my lowest carb days and my highest will be 2 grams/lb. So far, it’s already a little difficult to eat only 155 grams of carbs, on my low days but I am getting there. I am more hitting 1.5 and even though the general range for low days are 0.5 to 1.5, I would rather be more on the 1.0 on certain days and 1.5 on certain days and then 2.0 on my training days.

That’s another point I want to make. My highest amount of carb intake, will surround my weight training, so 3 times a week I will consume 2.0 g/lb in carbs. Then I will start decreasing slowly for 2 days at 1.5 grams and the rest of the other 2 days, I will be at 1.0 g/lb. Before, I was more focused on 1.0 grams on off days and 2 on the on days of training but a slow reduction right after my days of training, would be good in assisting my body in building muscle, via the use of the carbs and my body fat and finally, using my body fat mainly on the lower days. Hopefully, my body takes it’s energy from my fat, as the carbs are low, and as my proteins are going to be 1 to 1.5 grams per/lb of body weight, I should gain muscle mass also.

Generally, the body prefers carbs as it’s source of energy and when it can’t get it, it will go to the fats and then after a certain time it will go to proteins. The reason for it going to proteins is because fats will produce ketones, which is harmful to one’s body so then it switches to the protein source when the carbs aren’t available still. So, just a little nutritional information there ๐Ÿ˜€

By this science, this should all work. Keep my page on bookmark, so you can keep following my progress! ๐Ÿ™‚

13
Sep

Video Blog # 1

Written by Buff Gyal. Posted in General Info, Video

This is just me talking about the building muscle and losing fat routine that I am on. Just giving a small, snippet of the concept and just trying out this whole YouTube video thing, to see if it will help people understand more.

Please feel free to critique. This is my first attempt at a YouTube video. So I am a complete amateur. Thank you.

*Correction: Somewhere in there I say gaining muscle and gaining fat, obviously it’s gaining muscle and losing fat. ๐Ÿ™‚ Will make sure to correct those errors in the future.

11
Sep

Feeling Hungry

Written by Buff Gyal. Posted in Diet, General Info

Alright so one more meal left for me, and that would be my protein shake, mixed with peanut butter and 1 cup of skim milk. Unfortunately, it’s only 6:05 pm, and I am already hungry again. The unfortunate side to moving from eating everything in sight, with reason, to eating on a maintenance is the hunger that comes with it. But, this can be avoided and I will remember to incorporate this mentioned format, tomorrow. I HAVE to split up my meals and eat WHOLE food. Sometimes it’s hard and I know the shakes will come in handy but breakfast, lunch and dinner, will be WHOLE foods. Fillers will include fruits and etc, along with my weight gainer and protein shake.

The down side of weight gainers and protein shakes, is that they aren’t highly dense foods, so you feel hungry quicker. Solid foods always outweighs liquid, for satiation. When I feel hungry, I will go for the shakes. But for my meals, it will be solid foods from now on. This should help with the hunger and not frustrate me as this goes on.

I will also be downing my carbs every now and then, during those times I am going to really enjoy the high protein intake. I will make sure to make you aware on the days that I lowered my carbs from the 1.5 to 1 grams, and pick them back up to 1.5. This will happen 3 times for the week. My goal is to get myself into a fat burning window, so that my body uses the fat I have stored, to build the muscle I want to gain.

So yet again as I mentioned on the “Keep a Note”, panel on the right side, make sure to read EVERYTHING. Updates will come one after the other, sometimes 1 in one day, or more. So to benefit from this, you need to RSS feed my page, or bookmark it! ๐Ÿ™‚

Keep A Note

This site will have different updates, sometimes on the same day. Because of this, it is best if you're following my progress via this journal, to read everything until you've read all the posts.

By doing this, you're going to get all the information that you need, to do this same program yourself. The reason I am updating so often, sometimes in the same day and not days apart, is because this is a progress journal. It will be here for me to speak my mind, in relation to this program I am on.

So please, yet again, to get most of this journal, read everything!

Thank you,

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