NROLW Log for featherz - No Mo Cardio Queen!

[featherz]

Ok here's mine. I don't do underwear pics due to multiple hip surgeries and some wonderful scars so this will have to do. Enter the skinnyfat cardio queen! I lost about 45# three years ago and still have a saggy midsection.

My measurements as of this morning. I actually didn't do too badly over the holidays, only 1.5 pounds over where my weight generally runs. BF% is a bit up to 19.5%, but that's handheld + tanita and not too accurate anyways. My hormones generally get a bit whacky when I'm below 18%.

My stats: 40yo, 5'4, 126.5 pounds, 19.5% (impedance).
R Bicep: 10.5
Chest: 32
Waist:23
Hip:32.75
R Thigh: 18.5
R calf: 13.5

Skinfolds:
R tricep: 9
R Hip: 4
R thigh: 12

Goal: Build that muscle baby!

I try to do weight workouts on days when I do not have to work, so I'll be starting Sunday 1/6 (Weights SuTuTh with one of my old workouts on Saturday).

[featherz]

Well I start my workouts today! I was going to go on a walk this morning (instead of my usual 1 hour of SS cardio ) but it's snowing! I don't like being cooped up but I love my snow.

I won't be posting too much in the way of diet (except exceptions) as my diet rarely changes. It's roughly 1600-1900 cals a day (lower numbers on work days) and my meals don't change too much. I have two very moderate free meals on Saturdays. I have maintained my goal weight three years with this, cutting back now and then if I am up in weight. A typical day:
1. Oat Bran/Protein Powder (280 cals)
2. Carbalose (low carb/high protein flour) pancakes made with eggwhites + berries (240 cals)
3. Chicken/turkey/meat + veggies (4 oz meat) or 1/2 Amy's Veggie Lasagne + Chicken OR turkey Chili OR Turkey Burger w/Ezekiel Bread OR meat/brown rice. (250-300 cals)
4. Protein Shake (post workout) - often a Met-RX MRP just cause I love 'em. (200-260 cals)
5. Oat Bran w/PB and Protein Powder or repeat Meal 3, depending on day. (250-300 cals)
6. Cottage cheese (salt free) and an Apple. (240 cals).

If I'm starving I throw in a LaTortilla WW/Low carb tortilla with cinnamon or peanut/almond butter. Yum! I also have raw Greens & Whey bars that I throw in instead of a meal if I am at work and not able to get in a normal meal. These take some getting used to, especially if coworkers see you gnawing on a bright green protein bar!

Supplements: Multi-Pack + Fish Oil + CoQ10 + 5HTP + AL-Carnitine.

I'll do workout A this afternoon.

[stingo]

Sounds like you have your food pretty worked out - that's a big plus when planning for progress. Good luck on the challenge and welcome.

[Mahler]

Nutrition in place.
Program in place.
It's a go.
Lift off.

Welcome and good luck.

[Dolly Dagger]

Hi featherz! Welcome.

It sounds like you've been doing this a long time and have a good handle on your program. If your goal is to build muscle are you planning on eating above your maintenance base? I understand you have to in order to add muscle. I've never been in a place where I want to do anything other than lose weight. I'd love to know how it feels to only have to build muscle.

Good luck!

[featherz]

I will stick to maintenance base right now because I am cutting way back on the cardio. I was doing at least an hour of cardio a day so that's why I could get away with eating a bit more. I'll stick to my normal plan while cutting back the cardio and see what happens.

[vanessa40]

Hello ...
Everything looks great...
Good Luck

[sveta]

Nice meal planning! Something I should learn from you...
Good luck with the challenge!

[featherz]

Ok, workout done. It's 15 reps and a 'new' program, so I kept it somewhat light. 60# for squats, stepups and rows (my band for seated rows is with my husband - he commandeered my heavy black band and isn't using it. :P). SO I did bent over rows instead. It was SO tempting to run off and do cardio but I resisted.. this time. :P Tomorrow will do intervals.

Tentative macros for today:
Cal:1677
Fat: 31g (bit low there, might change to PB and Cottage cheese for dinner instead of fruit)
Pro: 175g
Carb/Fiber: 222g/71g, so roughly 150 'net' if you believe in that.

Fat is a bit lower than I'd like, but yesterday was rather high fat (my cheat meals usually consist of too much chocolate) so it all works out. I don't do well on 'low carb' but I do use several 'low carb' products like the LaTortilla tortillas (love these!) and the carbalose flour (which is perfect for pancakes if you can get past the aftertaste).

[AnnetteW]

Good morning, I'm just saying "hi" to all the NROL4W challengers (or all the journals I can find.) I love seeing other peoples diets, so post it occasionally, I think that's what I'll do.

[vanessa40]

Good Morning

[featherz]

Good morning!!! Today is intervals - not sure what I am doing yet. I may do one of the 20 minute interval sessions from barry's boot camp - several of those are pretty tough and incorporate fun things like burpees. (uh, yay?). Also spent an hour shoveling snow this morning, so that's extra cardio for me!

(We got over a foot of snow last night and I had to go out driving in it. oh joy!!)

Today's planned meals work out to approximately 40(C)/35P/25F. I reserve the right to deviate from the plan! =)

[sveta]

An hour shoveling
That'd be pretty much the end of the day for me. LOL
I think you can count it as a total-body workout, too...

[featherz]

Yah, well I had to. My husband says 'just drive over the berm'. In my car. Not. Yes, I have a Jeep Wrangler, but it's stock and the berm today was 4 feet tall! So he sits inside while I shovel. It's ok, I love him anyways. He thinks I'm too OCD about my Jeep I am sure.

Just did my intervals. Opted for Barry's boot camp cardio only, which is one minute each of:

Jumping Jacks
Flying Lunges
Box Jumps/Squats
Side jumps off box (12" step in my case)
Burpees (ugh)
Fast mountain climbers
Squat football run
alternating jumps off box

Then you repeat again, for a total of about 22 minutes. I made it more HIIT like by resting now and then for a minute in between as he just 'jumps' right into the next interval. Next time I'll probably use my elliptical or run, but the ol' elliptical is SO boring.

Oh, my diet today? Pretty boring!
Oats/whey/Peanut butter
Protein Pancake w/SF syrup and blueberries
Turkey burger (ground white turkey, ezekiel bun, onions)
Protein shake + LaTortilla Low Carb/WW tortilla (hungry!)
Dinner - TBD - either oats and whey again or turkey breast and veggies
Last meal - cottage cheese and something. Either fruit or PB.

I also add in a greens supplement wherever I can get away with it- if you haven't noticed, I never have been much for veggies so I hide them the best I can.

I may try cutting carbs a tad next week but for this week I am sticking with my usual 40/30/30 split (roughly). TVP and flax actually makes a pretty decent Low Carb oatmeal for those who are cutting the carbs but crave the oats!

[mel]

Looking good Featherz. Keep it up!

mel

[vanessa40]

Way to go...
Your workout looks great

[dillytl]

Nice job on the workout!

[featherz]

Ok, workout B done. Can't get used to such SHORT workouts! Again, due to the relatively high reps, went for 60# on the deadlifts and two twenties for the shoulder presses. Did weighted swiss ball crunches as I wasn't getting much out of them non-weighted for some reason. Maybe I'm doing 'em wrong, but there's not much to mess up there.

Diet the same as yesterday - told ya, booooring!

I did do a BIT of cardio this morning - about 1/2 hour of lower impact intervals (unweighted stepups, lunges, etc). When I get up early and there's nothing else to do.... Plus I did about 1/2 hour of DDR with a friend. Yep, I'm a big kid!'

Tomorrow will be interval day.. Not sure what the plan is yet.