I just realized I was doing some of the warm up exercises of OPT wrong. I need to keep watching these videos of them to get them down, because I totally get their purpose.
I need to find some variety in my lunches. I have been having salads, which is fine for a week, but I am going to need to switch things up. I preferably stick to fish, chicken or egg whites for lunch. I found a few yummy egg recipes for breakfast. mmm
WORKOUT
A. DB Bench Press 2x12 25/25
Alternating Incline DB Press 1x6 30 1x4 30 1x2 25
Push-Scap-Shrug 2x10 BW
Reverse DB Flys 2x10 15/15
B. 35min Elliptical
Sweated my life out of me!! So far I am sticking within my caloric range for the OPT nutrition. Its hard, but its getting easier with time. I am planning on rewarding myself for at least completing the 12 weeks through with a new pair of running shoes! Sounds like great motivation. I should be done with the Program by June 20th. Running shoes, here I come!
ETA: love PB2 myself. I have been mixing it with cottage cheese lately. Sunds gross but actually good.
I hope I keep it that way! My PB2 should be in the mail by Monday. I am very excited. I have been mixing regular PB in my cottage cheese and its just hard to mix up. I am sure the PB2 will be easier and yummy just the same.
* Ate too little protein today. Thought that the mussels would pack in more protein, but I underestimated their nutritional value. Tomorrow is a new day.
WORKOUT
A. Lat Pull & Press 2x12 65/65
BB Bent Over Row 2x10 75/75
Curl & Press 2x10 18/18
Straight Leg Crunch 2x15 4lb medicine ball
Side Planks 2x60sec each side
* I reduced my weight this go around for Workout A. My form was a little off during the first workout & I overestimated my strength. I would rather lift with better form than hurt myself. I will cont to increase the weights as I get these moves down.
"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."
Congrats on making it to the 140's! Looking good in here!
Thanks! To top it off I "WOOSHED" overnight. I am at 136 now!! Stats to come later after I have sometime to upload my pics. Only 8 more Lbs to Go until my GOAL weight :-)
Thanks! To top it off I "WOOSHED" overnight. I am at 136 now!! Stats to come later after I have sometime to upload my pics. Only 8 more Lbs to Go until my GOAL weight :-)
"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."
Calories: 1,439 ( A little over my goal of 1,400, but I had my weekly cheat, was a little higher than I expected)
Carbs : 129 36.1%
Fat: 38 24.1%
Protein: 143 39.8%
WORKOUT
A. DB One Leg Walking RDL 2x8 ech leg 18/18
Glute Bridge Up 2x12
Walking Lunge with Plate Hold 2x10ech leg 10/10
Alt. Supermen 2x10 ech side
B. 2min 5.5mph
1min 6.0mph
2min 5.0mph
(5 rounds)
* Off to do my pics and stats, should be up by dinner.
Jan 09Apr 09 Height 5'8 "5'8" Weight 140lbs 136lbs (-4) Waist at narrowest: 28" 27" (-1) Waist at Belly Button 31" 30" (-1) Hips 38" 37" (-1) Chest 34" 33" (-1) Chest Under Bust 31" 31" Arms 11" 10.25" (-0.75) Low Thigh 17" 17" High Thigh 22" 21.25" (-.75)
* RED is the total lost since January
* Now, lets review some of my past goals. CLEAN EATING GOALS
1- No coffee in the AM.
Complete Fail with this Goal, gave this up in February sometime, but I am drinking 1/2 caffiene coffee and only 1-2 cups/day.
2- No diet soda AT ALL.
Started to have this 1x a week as a treat. Better than 3/day.
3- Save sweets for 1x a week with a goal to decrease to 1x month. Slow & steady wins the race.
I am at NO SWEETS at all right now. I have kept up with this for 6wks now.
4. Have a protein shake post-workout.
Continue and Kept Goal. FITNESS GOALS:
1. Full Body Lift 3x Week - No machines, all free weights.
Doing OPT Remix Weights at this time 5x/week. Kept this goal.
2. Run 5-7 miles 2x week with one day of Cross Training
Totally not running at my in-season mileage. I am trying to focus on fat loss. The most I ran this month was a 4mile run before I began OPT. Now I will do 25min tempo runs or 30min Cardio on certain days of OPT. At my current deficit, I can't really do HIIT or long distance runs without overtraining setting in.
3. Increase weights and record all weights to show improvement.
Continue.
Wow - great update! Your pics show a lot of changes and you are doing so well with all your goals too. And no coffee? I would die...I am sure of it.
I am not at 0 Coffee just less of it and not the expresso I was drinking. 1/2 Caffeine Folgers is a miracle for me. I honestly just like the taste. I even love coffee ice cream mmm... so decaf is doable if I don't have to wake up for work at this point.
OPT REMIX WORKOUT/NUTRITION RELOAD 1
* Eating 2,300 cal/day after eating 1,200-1,400 cal/day was a struggle at first. LOL But it was a nice thing to be able to eat jelly beans and bananas and grapes. Ah high GI Day how I love you.
WORKOUT
A. Overhead Squat w. BB 4x12 45 all
Arnold Press w. DB 4x12 10/15/15/15
Reverse DB Fly 4x12 10/15/15/15
Push Ups 4x12 BW all
B. Assisted Chin Ups 4x12 66lbs of BW all
BB Bicep Curls 4x12 30 all
Tricep Push Downs 4x12 30/35/35/35
Straight Leg Crunch 4x12 4lb medicine ball
The surplus in calories made this workout easy as pie. I never did an overhead squat before, but I was sure surprised I could do the BB at first. Definitely going to try to go heavier with that my next workout. All my upper body work was a challenge, as that is the weakest part of my body, so I am glad the RELOAD workout focuses on the upper body a lot.
Tomorrow is a reload day without a workout. I am trying not to eat crappy on my reload days as I am also trying to lower my cholesterol. I dropped it 41 pts within the last 6wks. It was 240 at the end of february, it is now at 199 cal. My doctor wants me below 170. My next check up is in June, so hopefully dropping some body fat with clean eats will get me there.
Also Easter is coming up. I have no desire to have dessert, strange but true. Jelly Beans are the only thing I am going to have to watch out for. I am just going to have to be smart with my eating Sat night and all day Sunday.
WORKOUT
Lat Pull Down & Push 2x12 65/75
BB Bent Over Row 2x10 75/80
DB Curl & Shoulder Press Seated 2x10 18/20
Straight Leg Crunch 2x12 6lb Med. Ball
Side Planks 2x60sec each side
I know that this is sad to say, but I feel much better today on a deficit than I did on my refeed. I felt overly stuffed. Granted I do not eat breads much on those days and that might decrease my stuffed feeling. Pancakes and Oatmeal were smart options for breakfast. I might try adding in a fruit smoothie or even beer to up my calories without feeling soo uncomfortably full on my refeeds.
* Macros off again today. I won't be logging my nutrition tomorrow or Sunday. Its Easter weekend, I will make smart choices but I am not counting. Will be logging my workouts.
* Macros off again today. I won't be logging my nutrition tomorrow or Sunday. Its Easter weekend, I will make smart choices but I am not counting. Will be logging my workouts.
Readjusted Calories...hit about 100 kcal too low. Needed an extra snack. All good now.
A. Walking RDL w. DB 2x8 ech leg 18/20
Glute Bridge ups 2x12 BW
Walking Lunge w. Weight Hold 2x10 ech leg 15/15
Alt. Superman 2x10 ech side.
B. 2min 5.5
1min 6.2
2min 5.0
(3 rounds)
2min 5.6
1min 6.5
2min 5.1
(2 rounds)
Weight is up a little this week 137lbs, but not too bad still below 140. This is most likely post workout water weight, which is usually 2lbs in my case. Time to cook and clean for Easter.
This is something I might need a support group for LOL. Sugar Addicts Anonymous, I am sure it exists somewhere.
Actually, it kind of does - a friend of mine has been doing no sugar eating plans for quite a while now. I forget just whose plan she's following though.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Actually, it kind of does - a friend of mine has been doing no sugar eating plans for quite a while now. I forget just whose plan she's following though.
I've done really well without sugar. Just said NO. I have been 6 weeks without it. I don't even bother with it on my refeed unless its 100% natural (aka fruit). I feel soo much better now that I do indulge in dessert 2x week or even 2x month.
"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."
Happy Easter! You are doing fantastic! Keep it up....
Thanks!! Back to the grind tomorrow with counting and sticking to it. Another planned break is in May. I don't have much to loose, so 2 breaks within the 12wk span of seriously sticking to the plan is not bad at all.
OPT REMIX WORKOUT DAY 3 C
*Miss counted the last "C" workout, which was the second.
WORKOUT A. DB Bench Press 2x12 25/30
Alternating Incline DB Press 2x6 30/30
Push-Scap-Shrug 2x10 BW
Reverse DB Flys 2x10 18/20
B. 35min Treadmill Run 3.25 miles
Did a lot of cleaning for Easter Breakfast and Dinner. Then went on a post dinner 2 mile walk with the boy. NEAT
I did have a piece of cake today. Last piece I am going to have for a while and now I am back on the 0 sugar wagon for another 11 weeks or so (and I most likely will stick to it). Holidays are the only exception for this challenge to where I will have sugar as a treat, but a small amount.
Doing Very Low Carb all week (just veggies, dairy, and protein) not even fruit until its allotted for my Re-Feed on Saturday. Lets see how it goes. I know I can do this.
WORKOUT
Lat Pull Down & Push 2x12 70/70
BB Bent Over Row 2x10 80/80
DB Curl & Shoulder Press Seated 2x10 20/20
Straight Leg Crunch 2x12 6lb Med. Ball
Side Planks 2x60sec each side
I need to keep watching these videos of them to get them down, because I totally get their purpose.
I won't be logging my nutrition tomorrow or Sunday. Its Easter weekend, I will make smart choices but I am not counting. Will be logging my workouts.
Linear Mode
