Ok, food and workouts for sunday
refeed day was wonderful.
goals/ actualls
2560 / 2525 calories
175 / 99 p
390 / 404 carbs
32 / 57 fat
Yes a little under protein and a little over fat, but Leigh mentioned it's ok to adjust as long as the calories are met.
M1 - oatmeal pancake with a banana
m2 - (Preworkout) naan bread with hummus (PWO) gatorade and whey
m3 - (ok ok, this was snacking) black licorice, half apple, mini eggs
m4 - Tortellini and sauce
m5 - pretzels, naan bread with nutella.
My weight on Sunday morning was 155.2 (whoo hoo) this morning 157.6
I felt really good all day. And not bloated or hungier then usual today.
Workout yesterday was a 4x12
Overhead squat - 35lb bb
arnold press - 20lbs
rear delt raises - 2set x17.5 and 2sets @ 15lbs
close grip push ups 4x12
chins ups assisted using 100lbs
standing bi curls bb - 35lbs
tricep push downs - 60lbs
straight leg crunch 4x12
I felt like crying at the end.. and my biceps are screaming today.
Today
food goals
1494 calories
189 pr
85 carbs
45 fat
TR and Cardio
TR hopfully today but if not tonight after dinner. Cardio was bike intervals for 25 mins. done this morning before coming to work.
This is day 23 of my Optremix started at 160.8 and as of Jan 18 155.2 so a loss of 5.6 pounds. :a5:
Didn't realize how long it's been since I've been in here. Things are going well, just really really busy.
With a very busy work week and attending the Jen Hendershott PHAT camp over the weekend, I decided to do week 4 over. To make sure I got in the right food and the workouts before heading right into Reload days.
Not sure what my first month results are going to be. I feel good so I guess that's a good thing too.
Ok, this is a pain, I've been trying to copy and paste from the pic. thread into here but can't get it to work.
Anyways, I thought the first month was going good but honestly I'm not happy with the results at all. Over all weight loss of 1.6 lbs isn't anything to be happy about. Even inches lost have not made a difference in how my clothes feel or how I look. Very frustrating.
yesterday was the start of week 5 of Optremix, it was a rest day, so nothing overly exciting.
Today is day 2, with a reload today and tomorrow. I was totally crashing through my workout. I just don't know what was wrong with me. Had no strength and had to drop the weights on every lift.
So tomorrow is another reload food and workout. Hopefully with the food from today that will help fuel the workout for tomorrow.
Hey, nice update! I know you're unhappy, but I really do see some changes in your midsection--your whole waist area looks smoother and more shaped. Really, I was surprised to see you hadn't lost very much. Maybe your measurements were off one month? Look at your back pics even--less fat showing (not that there was much to begin with) and your butt looks higher. Well, that's enough talking about another woman's body for one day...
Hey, nice update! I know you're unhappy, but I really do see some changes in your midsection--your whole waist area looks smoother and more shaped. Really, I was surprised to see you hadn't lost very much. Maybe your measurements were off one month? Look at your back pics even--less fat showing (not that there was much to begin with) and your butt looks higher. Well, that's enough talking about another woman's body for one day...
You are sweet. Thanks for the encouragement. I guess we all want it gone all at once. It's a slow process, but I'm willing to keep plugging away at it.
I keep reminding myself that my body is making changes on a daily basis, I might not see them, but things are going on in there for the better.
Update on Phase 2, Week 5, day 3, reload TR and food
Feb 1, 2009
goals / actual
2560 / 2485 calories
175 / 120 pro
394 / 364 carbs
32 / 61 fat.
my meals:
m1 - pancakes and nutella
m2 - 1 banana, whey, skim milk PWO
m3 - grande skim latte and almonds
m4 - tortellni, sauce and orange sherbet
m5 - fruit gummies, and black licorice
m6 - 1/2c oatmeal, whey, 150ml EW made into pancake with blueberries
yes under in protein and over in fat, I'm having a hard time keeping the fat to under 32grams on days the calories are so high. Leigh said it was ok to lower protein and up fat, just to make sure to get the calories in. I don't seem to have a problem with that.
workout yesterday was draining, I didn't make it to the gym, did it at home and had an accident with my chin up bar. It didn't stay up, when I went to do a chin up. My greatest fear happened. I fell. No blood so that's good.
overhead squat 4x12 22lbs
arnold press 4x12 @ 18, 15, 15, 11 lbs
rear delt raise 4x12 @ 15, 18,18,18
push ups 4x12
pull ups on the treadmill 4x12 (like how you would use the smith machine to do a pullup by laying on your back and pulling up)
bicep curls 4x12 with 15lbs db
tricep dips instead of pull downs 4x12
1 arm back row 4x12 @25lbs (I added this in as I didn't feel that I did a good job on the pullups)
Today is a repeat of yesterday. Hoping I have more energy for the workout, but I'm a little sore in the shoulders today, so will have to see how that goes.
There's a huge difference in the side shot in your tummy, You actually have a line running down in the second shot from this month. and your back is definitely leaner. I'm not going to have to pull a Maggye on you am I?
__________________ 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
There's a huge difference in the side shot in your tummy, You actually have a line running down in the second shot from this month. and your back is definitely leaner. I'm not going to have to pull a Maggye on you am I?
Oh goodness no, why do you think I didn't post pics. over there.
Thanks paula. I have a firm belief that this month will kick butt.
Ok update for Feb 2,
goals/ actual
2560 / 2518 calories
150 /134 prot
394 / 387 carbs
43 / 48 fat
workout killed me, but I think I had already mentioned that. I went over to MIL house last night to help her out and give my hubby a break. I was so tired, but couldn't sleep. tossed and turned all night.
Workout is done
lat pull down 3x12 at 70lbs
chin ups assisated 3x10 at 85lbs
curl and press standing 3x10 @17.5 last set 15lbs
straight leg crunch with 8.8 lbs medicine ball 2x15
side bridges 2x90sec hold each side
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
today is also a training and cardio day. Finish my 25 min bike intervals this morning already.
Yesterday after the 2 day refeed the scale was up2.5lbs and today down 1lbs from that. From the other refeeds I've done seems to take 2 to 3 days for the weight to go back down to normal.
Workout done.
New workout today.
Olympic Good mornings 3x12 - 35lbs bb. will try 40 next time
overhead squat 2x10 = 35lbs I hate overhead squats
DB lunges 2x6 = 30's - I made them walking
cobra 3x12 - I have no idea what this does for a body. :blink: (see krispy's journal for a description)
I felt pretty good during the workout today.
Just wanted to say congrats on your progress! I know that, for many of us, it gets downright impossible to see anything but giant changes in ourselves even though we can easily see them in others. I definitely notice the improvements in your midsection. Keep your chin up!
Quote:
Originally Posted by mybell
I keep reminding myself that my body is making changes on a daily basis, I might not see them, but things are going on in there for the better.
Thanks Diane, we are always hardest on ourselves aren't we? I need to remember that. That was one of my goals too, to be nicer to myself and be more positive.
Workout done.
New workout today.
Olympic Good mornings 3x12 - 35lbs bb. will try 40 next time
overhead squat 2x10 = 35lbs I hate overhead squats
DB lunges 2x6 = 30's - I made them walking
cobra 3x12 - I have no idea what this does for a body. :blink: (see krispy's journal for a description)
I felt pretty good during the workout today.
I hate overhead squats, too. Is the position really awkward for you? Because it is for me and I feel like I'm pitching forward.
! Startling!
I resemble that.
Linear Mode
