looking like Cathe! Assume I am totally dedicated to this project. What does a person have to do to look the girls in these videos? Other than be gifted with genetics of course, give me just an idea. I know Cathe has never said specifically what she does but someone out there must have an idea of her workouts and eating or what someone should do to look that good? Preferably using her videos too.
A rotation and eating plan to help me on the path....
- Thread starter Cbelle
- Start date
WD
Cathlete
You know I would like to know this one. Maybe if I didn't cheat every once in awhile, or maybe sometimes more than that. I mostly leave out starches and keep sodium low. It is the off and on sweets, ie candy and ice cream, usually carb smart which I usually buy for DH but has to much fat. I hardly even eat fruits, only on rare occasions, like I am out of veggies or lettuce. I love vegetables. Also I really like cheese, even though I usually buy low fat or fat free. I think I really need to watch it even closer. I eat whole grain pasta on weekends and I think I need to quit that too. Does anyone know?
Diane Sue
Diane Sue
WD
Cathlete
Actually I guess I do sort of know, but I don't believe you can maintain that really, really, cut look without jeopardizing your health somewhat. I have read many bodybuilders cutting diets and it eliminates a lot. They do not do that on a long term basis. I have done it, but for me since I am not in a competition it is not worth it. I would never spend alot of time worrying about ratios etc.. I watch my diet closer if I am going to the beach ot somewhere where more people are going to see me, or on a vacation. It also requires a lot of work, and for me so far, time. Maybe it is easier for some. It has always taken a lot of work for me.
Diane Sue
Diane Sue
Hi Cbelle! You MUST be VERY disciplined & yes that means no sugar, no alcoholic beverages & limiting your carbs but not all. You also must eat 5-6 small meals a day, 7 days a week. Drink plenty of water & only water nothing else. We had a water thread going on too not too long ago. Check it out to find out just how much water you need to drink. The carbs that you'll need to consume are: brown rice/whole wheat or quinoa pasta/yams/baked potatoes/whole grain bread 2 days a week. Breakfast (Meals 1 & 2) will usually be oatmeal w/protein powder or oatmeal & egg white omelet. Bodybuilders consume a lot of this. The other 5 days you'll only consume protein, veggies & fruit. Remember to eat protein/carb/fat w/everyone of your 5 meals. Not everyone can do this type of diet b/c of it being strict. Its also time consuming b/c you have to plan out your meals ahead of time & do some cooking. But other times you can take a protein shake & I don't mean the ones that have fillers in them. You need to purchase a protein powder that's mostly 100% protein, no carbs, no fat. Your workouts should include at least 1x a week an intense interval cardio workout; do a split routine for your weight training (lifting HEAVY & I do mean HEAVY). If you have P90X this is the perfect workout routine for this type of diet b/c it breaks away from the traditional 3 sets per muscle group; it goes waaayyyyy beyond 3 sets. Check out the Healthy Eating thread everyday to get some ideas. I'm over there every day & you can see for yourself just how I eat. BTW: I'm 5'2" 107.6#s & wear a size 0 in case you didn't think I was lean. HTH, Kathy
Kathy, thanks for the suggestions! I need to just suck it up and deal with the diet. If I want it bad enough I'll do it. Do you allow any cheat meals a week at all? Esp with the holidays coming I'd at least like to have Thanksgiving and Christmas off. I don't have P90X but have Hardcore preordered. In hte meantime I was thinking of doing either the New Year's Resolution Rotation or the Lose Fat and Get Definition Rotation Cathe made up. But are these not heavy enough on the weights? The other idea would be to do the 2 hrs per day rotaion she made up for someone some time ago. This one used the Slow and Heavy and PS series. Course, there's also the Strength building rotation she did but that one has 30 mins of cardio per day instead of one hour. What do you suggest?
Hi Cbelle! First off let me say that most of Cathe's strength training is merely endurance. When you follow along on a DVD its Cathe who PREDETERMINES how many sets & reps you do. You need to be able to make this YOUR workout. A workout log is extremely important in order for you to know what you did the last time you worked your chest/shoulders/tris, how many sets you did & reps & weights. Slow & Heavy fits the bill quite nicely for building muscle mass. However, your going to need to do 4 sets of each exercise lifting as heavy & as safely as you can & you need to make the last 3 reps your hardest. For shaping I would go up to 12 reps. The leg portion in Slow & Heavy isn't any good IMO. I would use Pure Strength Legs instead (this ones excellent). One week you can do Pure Strength Legs (entire tape) & the next week do Pure Strength Legs but stop the tape when you reach the power bar section & substitute instead PLB stability ball & floor work. You can also use Legs & Glutes for a change. I would suggest you stick to a rotation for 3 weeks (high intensity) & then the 4th week make it an active recovery week. If you want an example just give a holler.
As far as my own diet is concerned, I'm human just like everyone else. Did ya think I wasn't going to partake in candy corn!!! }( Of course! During the week I'm excellent but on weekends b/c of my busy schedule I eat fewer meals but bigger portions. And I do like wine so I have a couple of glasses on Fri. & Sat. nights.:7 HTH, Kathy
In order to attain a body like Cathe's you REALLY have to intensify each workout & the diet MUST be strict. No cutting corners.
As far as my own diet is concerned, I'm human just like everyone else. Did ya think I wasn't going to partake in candy corn!!! }( Of course! During the week I'm excellent but on weekends b/c of my busy schedule I eat fewer meals but bigger portions. And I do like wine so I have a couple of glasses on Fri. & Sat. nights.:7 HTH, Kathy
In order to attain a body like Cathe's you REALLY have to intensify each workout & the diet MUST be strict. No cutting corners.
WD
Cathlete
Thank you Candi. I agree with Kathy H on the diet discipline. Like I said I have done this before to see how the results would come out. I was much more cut and defined than I am normally. I guess I should try it sometime and get pictures. When I did it though I was very strict and eliminated all starches and grains. No sweet potatoes, no whole wheat, rice or oats. Just proteins, and lots of green veggies. I also used skim milk in my protein powder but used only 1/2 cup with the scoop of powder. I know most bodybuilders don't use dairy much other than cottage cheese. I once read one fitness personality say that she obsessed over sodium so much that she was worried about her toothpaste. Intense workouts are important. I have been working on some additional things to Cathe's workouts that have helped in strength gains. I find when I can go at my own pace and slower I have far fewer injuries. AS far as slow & heavy legs is concerned I like this, but do add a floor workout from another vid &/or some leg extensions and curls with my Bowflex. I also double up on the calf work. and use heavy dumbells.
Diane Sue
Diane Sue
Hi Diane Sue! You already look FANTASTIC. I can't imagine how you would look if you improved any more. And let's not forget that women bodybuilders also take ephedra & diuretics to get their look. Not something I would personally aspire to. Would I be able to do some of your strength rotations in an hour? I've already done your Supersets/Push Pull & liked it a lot. TIA, Kathy
candi
Cathlete
I also cut out all 99.9% of starches about a year ago. I can't tell you the last time I had a potato. Well, we just got back from vacation and I did let loose a little.
My staples are chicken, fish, fat free cottage cheese, low fat cheddar cheese, eggs, protein powder, part skim ricotta and lots of veggies. I've just started adding bananas back because I was having muscle spasms I attributed to low potassium.
I believe this has leaned me out quite a bit and also has helped with muscle definition. It would be even more so except for the Taco Bell lunch I have with DH on the weekends. I also go a little overboard with the pistachio nuts now and then. But, I'm not in competition with anyone and you only live once....
My staples are chicken, fish, fat free cottage cheese, low fat cheddar cheese, eggs, protein powder, part skim ricotta and lots of veggies. I've just started adding bananas back because I was having muscle spasms I attributed to low potassium.
I believe this has leaned me out quite a bit and also has helped with muscle definition. It would be even more so except for the Taco Bell lunch I have with DH on the weekends. I also go a little overboard with the pistachio nuts now and then. But, I'm not in competition with anyone and you only live once....
WD
Cathlete
Kathy,
You might be able to get some in in an hour. A lot of times I throw in abs as well.
A lower body rotation for me might be like this
S&H w/u and dumbell lunges
then follow with heavy squats stopping after each set and do sissy squats in a low end fashion like Cathe does in some of her squats for 8 reps each set
Then I do what I think is a hack squat? where you hold the barbell under your glutes as you squat down. I stand on weight plates. You feel this in your quads.
Then I finish out with the lunges and plie squats.
I will do the calves two or three times
Then do a floor work segment for hamstrings and abbductor/adductors.
Depends on time left which one I pick. I recently did just slow and heavy real heavy with the Bowflex fot squats and upped the lunge weight and plie squat weight to 75lbs.. Then followed it with PLB floor work & Legs & Glutes floor work which I use 5 lb ankle weights for. Boy I hadn't been that sore in the hamstrings and glutes in a long time.
Also on any workouts I feel are deficient in heavy work for a body part I add in several heavy sets. Makes the workouts long but is effective.
Diane Sue
You might be able to get some in in an hour. A lot of times I throw in abs as well.
A lower body rotation for me might be like this
S&H w/u and dumbell lunges
then follow with heavy squats stopping after each set and do sissy squats in a low end fashion like Cathe does in some of her squats for 8 reps each set
Then I do what I think is a hack squat? where you hold the barbell under your glutes as you squat down. I stand on weight plates. You feel this in your quads.
Then I finish out with the lunges and plie squats.
I will do the calves two or three times
Then do a floor work segment for hamstrings and abbductor/adductors.
Depends on time left which one I pick. I recently did just slow and heavy real heavy with the Bowflex fot squats and upped the lunge weight and plie squat weight to 75lbs.. Then followed it with PLB floor work & Legs & Glutes floor work which I use 5 lb ankle weights for. Boy I hadn't been that sore in the hamstrings and glutes in a long time.
Also on any workouts I feel are deficient in heavy work for a body part I add in several heavy sets. Makes the workouts long but is effective.
Diane Sue