i am so excited to start another challenge! this one ought to get me pretty close to goal weight although i really haven't figured out what that is yet! at this point i am shooting for 150-160 and i'll fine tune as i get closer.
goal:
fat loss
plan:
one last round of psmf then start opt in april
increase neat
stronglifts 5x5 program starting next week
i'm starting classes full time next week and i'm looking at that as an asset to my program - u maine has an incredible new fitness center and i'll be out and about all day rather than sitting at home. also, i'll be taking my own food and i'm too cheap to pay campus prices so that ought to keep me compliant.
Alright, I'm ready to start the 2009 challenge.
Goal:
1. Dedicate time to food. I tend to go in cycles where I'll eat really well, then falter, then get back on track. I'd really like to limit the faltering.
2. Eat at about a 200cal deficit (similar to what I had been doing the end of 2008 before getting sick)
3. The bikini in my pics--every summer we go to the beach for the 4th of July. And, ever year I'm super self-conscious about swimsuits. This year, I'd like that to change...specifically by losing some of that pudge around my bottom half.
4. Remain consistant with my workouts and going to the gym.
Speaking of workouts, for at least the beginning of the challenge, I'll be pulling workouts from CrossFit. I've been doing it for just over a week now, and I'm really liking it.
90% compliance to nutrition plan. Currently at or about 90%.
Learn how to eat at maintenance level for at least 16 wks. (1400/1600 initially, will readjust if needed) Now, I've mostly got the deficit thing down, but every time I let go a little, it's a slippery slope into overeating and gaining weight.
Min 30% protein (or 125g protein), max 40% carbs, eating mostly whole, clean foods, alcohol on weekends only or true special occasions (i.e., vacation or a Wednesday…j/k). Now, doing pretty well with the whole macro thing, would like to keep it that way.
After the 16 weeks, reevaluate whether to go back to fat loss, maintain, or *gasp* bulk.
Complete Maximum Strength Program by Eric Cressey (16 wks, starting Jan 5)
Increase Max. Lifts by 10-15%:
Exercise
Current
10%
15%
Broad Jump
82.5"
90.75
94.875
Box Squat
145#
159.5
166.75
Bench Press
105#
115.5
120.75
Deadlift
190#
209
218.5
Chinup
137#
150.7 (28#)
158 (35#)
* For the deadlift, I'd REALLY like to do 225, just because, but I don't know if that's do-able or not.
Education: Would like to read at least one more book or resource on nutrition, and either re-read one of the lifting books I've just gotten choose a new program, or find a new book and program to do after Maximum Strength is done.
A new bikini for a new challenge!
Just for fun: (forgot to take this in the right suit, this was from my final update for the open challenge today.)
I just noticed that I could have used the flash on these, but I am going to roll with these - because I don't know when or if I'll have time to do them again.
Actually those are pretty good. Too much flash will wash out any definition you gain.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
OK, here I am. I'm in this mostly for accountability to myself!
Goal 1: Continued body recomp at maintenance calorie levels (2000-2200) with a pretty even macro split (35P-35F-30C)
Goal 2: Mobility/stretching 5x week
Goal 3: Lift 4x week with lower/upper body split focusing on glute/ham activation
Here we go again. I'm 5 lbs. up from my August starting stats, but where would I be if I hadn't been in the challenge? I will spend January undoing the damage I inflicted on myself in December starting with a repeat of the Warp Speed Fatloss program. Then I will resume and complete NROL4W, a program I doubt which I will ever revisit. I would like to move to a pure strength routine from there. Still working on recomping and maybe eventually getting into a size two. That would be fun and a bonus.
Other goals:
Anal food logging
Pass my NSCA CPT exam and start living again
Knit a sweater
Keep my jobs
Visit my daughters in Oregon
Attend JP Fitness Summit in May!
Beginning stats
Weight: 251
Bust: 52"
Underbust: 46.5"
Waist: 46"
Hips: 59"
Right Thigh: 28.5"
Left Thigh: 30"
Right calf: 16.25"
Left calf: 18.25"
Beginning photo:
I went through my wardrobe and chose the most fat revealing outfit I could find. I never thought in a million years I'd ever be typing that last sentence. Most of the time people dress to minimize their figure flaws not emphasize them. Due to elastic/latex sensitivities my swimwear and underwear is actually very loose fitting so I don't think it would show as much as the capri's do.
Plan/Goals:
My overall goals/concerns are to maintain blood sugar control (I have diabetes) and also weight loss. So while I have numbers in mind that I would like to achieve I don't really consider these to be goals per se. I have always set my goals based on behaviors. So here's what I plan to do.
1. Improve my food tracking and logging. I have the tools just need to use them more consistently. Goal: everyday but will be happy if 90% is recorded.
2. Nutrition and exercise current plan is based on Leigh Peele's Metaburn for category 1 dieters those with a lot to lose which entails:
a. 40% deficit which is steeper than I'm used to so plan is to try it out and if it doesn't work I will go back to a
30-35% deficit.
b. Cardio mild to moderate intensity 3 days week
c. Weight training circuit mild to mod intensity 2 to 3 days a week
d. Recovery 2-3 days a week.
3. Allow some personal fun time--at least once weekly some sewing or reading etc.
Keeping it short and sweet, more details will be in my new log I'm joining the challenge for the accountability and support.
These numbers are higher than the end of the challenge 12-1-08 but lower than 9-2-08.
My plan is to follow the OPT (original) plan for the first 12 weeks. After that I’m toying with the idea of doing OPT Remix or maybe an OPT repeat depends on how it goes.
So my goal is to actually do some consistant work outs of any kind and track my food in a journal while trying to stay fairly high protien and mindful eating.
My stats:
25 years
5'3
131.6lbs.
34.75 @ belly
30.5 @ waist
37 @ hips
22 @ thigh
GOALS:
To get down to 125-127, follow ChaLEAN'S Extreme program (3 phases, burn, push, and lean) Continue running and increase milage/time. Cook more at home...take lunch to work everyday if possible.
Yikes! I gained a little during the Christmas break.
At any rate, my goal:
To get back on track with my fitness program.
To get rid of this hip pain.
To lose 20 more pounds, or at least, get my hips under 40 inches!
I lost 20 pounds in 2008, so it was a good year, but my hip has caused me no end of trouble.
Exercise plan First month: gentle reintroduction to fitness. I am supposed to focus on my hamstrings and gluteus muscles, as they have become extremely weak. Will work on them this month. I have a few fitness DVDs that focus on these areas.
Will reevaluate at end of January, then start a bodyweight exercise plan like NROL at first of February.
And here are my photos:
See how my right hip pops up? I think this is part of the cause of my pain. Moving on...
I am so bloated right now. Ugh! And here are my stats:
Nice to be back here, I will be sure not to miss any challenge threads here this time. I had a pretty bad past few months since I stopped going to the gym, was busy with school, and with the holidays. I just moved in with my fiance and we joined a local gym so am excited to get back in.
Goal: I only did a couple NROL programs so plan on doing them again along with my fiance. I am also going to start keeping track of what I eat and try to keep a high protein diet.
Ugh, these pics are awful--I used my hubby's camera. But truth be told, while I didn't gain much--2 lbs in Dec., my middle looks really spongy. Blah.
Stats:
Age 46
Height 5'4"
weight 150
Bust 37
waist 30
abdomen 35
hips 37
Plan: 90% compliance on basic clean eating program
I'm doing NROL4W over again--my posture and form has improved so much it's feeling like a new program.
Goal: 15 lb loss, to my original goal of 135. Hopefully this will bring me to the low 20's in BF. Right now I think I"m around 26-27%.
Good luck to all! Getting to 135 is going to be a major psychological thing for me, so I may be a whining mess.
BTW, why does this thread, and this thread only, show up with a tiny font for all of the posts suddenly. Did someone post some funky formatting that's affecting this thread??
I'm just posting the pics for Summer b/c I don't want to keep holding things up, plus they are on my flickr account so I'd have to do it anyway...Here's her intro she wrote for me:
Hi I'm Summer, I'm a teenager, I'm 5'9" and weigh 190. I am using New Rules of Lifting for Women.
I'll add that she is a beautiful young lady who asked me to take her to the gym and help her get started on the NROL4W program. She has some great goals and has done very well already progressing in her workouts. (And yes, she has permission from both her parents to post her pics and start a training log on this site.)
I made this text bigger hoping it would be more visible in this strange thread!
Ugh! Everytime I look at this thread it's driving me CRAZY! Is there a computer guru out there who can figure out where the formatting went crazy so we don't have this again for future update pics? Anyone?
It's gotta be someone who did a C&P on page 2 of this thread because page 1 is fine.
No, that can't be it because it wasn't like this last night, then all of a sudden all of page 2 went like this, so it was someone on page 2, but not Karen because her original post was OK. It just changed along with the rest of the page for whatever/whoever reason. I wonder if page 3 will be normal?
I just want to find out how it happened to it doesn't happen every month when we update.
When you reply, select the Post Reply option, rather than quick reply, and set your font to 3 -
That doesn't fix the thread, but it will make your post of readable font size.
(forgot to take this in the right suit, this was from my final update for the open challenge today.)
Linear Mode
