So, I have majorly slacked on blogging. BIG TIME. I have been so busy with life in general and my new goal of competing. Yes, I said competing. Competing in bodybuilding- Figure to be exact. I spent 2013 bringing my nutrition in check and building muscle. I went through a solid bulk for most of the year (where you up your calories and weight train like mad ) and in December I hired a coach. I have been working with Shane ever since (Shane Heugly and his wife Tiffany) aka Team Heugly. It was the best decision I have ever made, as I would have never been able, as a first timer, to do this contest prep on my own. So many variables to take into consideration and just was not knowledgeable enough to do it on my own. This journey has taught me many MANY things not only about myself, but about dieting/nutrition, weight training and the industry. It has been a long 5 months so far, but well worth the blood,sweat and tears. I am currently 3 weeks out from my very first competition (I will be competing down in Philly) and things have started to get pretty tough, I won’t lie…this industry is NOT for everyone that is for sure and it certainly takes a HUGE amount of discipline to do it.
I get a lot of questions from people asking me how I do it, to..do you really want to look like a man? To which I want to take a few lines to answer to this. First of all, how is it ok to ask a woman if she is ok looking like a man? Really? First of all, I am VERY feminine and I look NOTHING like a man. I have muscles, does that equal me looking like a man? NO. Second, you are RUDE. Third, how about saying something like “Wow girl, that takes a lot of dedication and hard work, and although the look is not for me, I appreciate the hard work you put in.” Seriously..I just don’t understand people sometimes. My look is NOT for everyone NOR do I look down on people who do NOT look like me, but understand this..I have feelings and they do get hurt, but THANK GOD I do not take it personally or let it get me down. This is a lifestyle that I chose ON PURPOSE because it’s who I am and it’s what makes ME ME ME feel good. NOT YOU, but ME. So stop knocking on what I eat, how much I work out and how much water I drink (or not drink, I need to work on that water intake BIG time). I don’t bag on you for your intake of fast food and garbage OR lack of exercise do I? No. Alrighty then. Have a little respect, please and thank you.
Today is my first day of hi/lo cycling (which simply means 2 days of low carb and 1 day with higher carbs and then back down to 2 days etc..) so far so good, but, It’s only my first day. I also had my cheat meals removed from my plan as well (Which means that once a week I was able to eat whatever I want including dessert for one of my meals) WHICH is HUGE for me, but I can do this. I want to do well and I trust in my coach and his plan for me. Trusting in your coach really is a huge deal and that is why you really have to make sure you do your research when or if you decide to hire one. I have such a great report’ with him and he always makes me feel like I am his only client (which I certainly am not). I really appreciate the fact that he allows for me to give my input and never ever makes me feel like I am being a nuisance. My coach gives me my nutrition plan along with my workout plans, so all I have to do is FOLLOW THE PLAN (which is something he says to me often! lolol). Takes all the guess work out of everything this prep, and one less thing I have to stress or worry about.
So What is figure?
Go have a look for yourself.
I work out 6 days a week at about 2.5/3 hours a clip. Depending on what bodypart and how much cardio I’m doing. Let me preface this by saying that I am a MOM first and foremost. As most of you know I have 3 kids (12,13, and 16) who have VERY busy lifestyles. I also work 3 nights a week – 2/12’s and 1/8 hour shift. So I am VERY busy. It’s about how badly I want this (you or anyone has to decide how much you want it and then make it happen) and how disciplined I need to be to make it happen. It’s the same with running or cycling or any sport you do. It’s about making the time to get it done. No excuses. Period. Am I perfect? NO! Have I had slip ups? MANY!! Have I missed days? YES!! I am human and I make mistakes too. It’s about how you pick yourself up, dust off and keep moving forward. You just have to, as my coach says “MOVE ON” no need to stay stuck in your slip up. Just move the hell on!
Nutrition is so very key in this whole thing. You can go to the gym and workout and do your cardio, BUT, if your nutrition is not spot on, then it really is all for not. Anyone can go and workout, but how willing are you to commit to the dietary changes that need to happen as well? In this day and age there are MANY different options out there to choose from, however, at the end of the day it always is truly about- calories in vs calories out. Plain and simple. Calories are calories. I eat 6 times a day because that is what works for ME. I like eating a lot and my body runs better that way and quite frankly, is used to it at this point. So I typically eat every 6 hours. I have a set plan that I follow that has my portions and food choices on it. I really do like not having to plan out things myself. I am looking forward to when I have a little more wiggle room and can get a little more creative, but, I am ok with things now.
Well..that’s all for now! Time to eat!
Carbohydrates are a very controversial and sometimes touchy topic for some people. Most of us have been led to believe that carbs=bad, therefore, we should restrict our intake. I’m not here to tell you that you are wrong or that you are bad for believing in the hype, after all, it’s not your fault.
Carbohydrate- noun-any of a class of organic compounds that are polyhydroxy aldehydes or polyhydroxy ketones, or change to such substances on simple chemical transformations, as hydrolysis, oxidation, or reduction, and that form the supporting tissues of plants and are important food for animals and people. (http://dictionary.reference.com/browse/carbohydrate)
Our bodies use carbs to make glucose, which provide the body with energy. Our bodies will do one of two things, utilize it immediately, or store it for later use. There are two kinds of carbohydrates, complex and simple.
A complex carbohydrate is best defined as, foods that are fibrous and starchy. Think potatoes and beans, or, breads and veggies. Fiber can be found in whole grain, fruits and vegetables.
Simple carbohydrates are best defined as anything that has sugar in it, naturally or added,( which also mean they are less nutrient dense foods).
There is nothing wrong with Simple Carbs in moderation. It’s all a balance now isn’t it? I tend to try and stick with the Complex Carbs not only because for me, I am getting more bang for my calorie buck (due to fiber content etc..) it seems to satiate me longer and give me the best amount of energy sources. Which leads me to another important tip, it’s very important for you to make sure you are getting adequate amounts of fiber in your diet as well. Many, MANY people have NO idea how much fiber they take in and when they decide to track it, find out they are eating very little if ANY fiber at all. Girl! You need to regulate yourself somehow! Get on that fiber! Fiber also tends to fill you as well, so if you are eating something that is high in fiber, it will tend to satiate you longer.
Fiber rich foods: Oatmeal, bran, fruits (in the form of berries), dried beans, peas, whole wheat bread, brown, rice, most veggies, couscous, bulgar etc..
I, personally, usually take in between 25-40 grams of fiber a day. Yes, that much. Now, I am not saying that is how much you need to take in, but you do need to figure out the amount that is right for you. I would honestly say, no less than 18 grams and right around 25 would be prec’. I would also gamble to say if you are getting less than 18 grams per day, you may need to rethink your food choices, as I can not imagine they are the most nutrient dense choices out there.
Now back to carbs. For a period of time, I bought into the low carb craze and tried out Atkins, South Beach et al. Following those plans left me feeling depleted and yuck. Satiated? Yes, energetic? NO. The reason why most people do well with weight loss on low carb is because they are consuming more in the way of proteins and fats which are MORE filling and satiating. It’s simple science. So the reason why you saw weight loss was NOT because you gave up carbs or severely restricted them, it’s because you were getting full, which led to eating LESS, which led to a caloric DEFECIT (because we all know that at the end of the day, calories in vs calories out is what gives us a loss) due to the higher protein and fat intake. However, I know that many people will dismiss this or try to argue their way out of it, or STILL swear by the fact that carbs are bad and LESS is best. NO.
Most healthy adults should aim to get at least 45-65% of their calories from carbohydrates. So if you are taking in say 2000 calories a day, you should be aiming to eat roughly 900-1300 calories from carbs (which will vary depending on your sex, your height/weight and most importantly your activity level) Remember that carbs are 4 calories PER gram. This is where I tell you that you must make sure you are eating a well balanced diet when taking all things into consideration. Athletes tend to aim for a higher carbohydrate count for sustainability and energy.
Carbs are NOT the enemy and carbs ARE NOT bad for you. I will not preach about the good carbs vs the bad carbs, because I truly believe food labeling is something I strive hard to not do. Foods, ANY foods, which are used smartly and for the right reason are fine. Yes, even WHITE BREAD and chocolate. At the end of the day, you have to live with ALL your choices and the end result is something only YOU can decide what it will be. I can give the tools to help you, but you steer your own ship.
Next time I will talk about fats, calories and how all of these tie together (protein, carbs, fats, fiber), when trying to figure out how much and what you should be taking in on a daily basis.
As many of you already know Protein is a very important macronutrient and even more important if you are weight training, are a runner or any kind of athlete for that matter. Your body needs it. Let me break down in a little more detail exactly what Protein is and what it does for you.
Proteins are made up of Amino Acids, you can also think of Amino Acids as building blocks. Some Amino Acids cannot be made within our bodies. The Amino Acids that cannot be made within our bodies are called Essential Amino Acids. They are called Essential because it is essential that our bodies have them.
When referring to Nutrition and what we eat we have two categories, Complete Proteins and Incomplete Proteins. The difference between the two are as follows:
Complete Proteins: These provide ALL of the essential amino acids, you may also have heard them called high quality proteins. Some examples of high quality proteins are your meats, fishes, eggs, poultry, milk and cheese. CHEESE!! OMG, I love cheese!
Incomplete Proteins: It does not contain all the amino acids, it could be missing one or a few(think plant based). Two quick examples would be something like rice and beans. If eaten separately they are both lacking amino acids to make it a complete protein, however, if you eat them together (like us Latinos) you will then get a more adequate amount of amino acids. One interesting fact I found out was that you do NOT indeed need to eat incomplete proteins together to form a complete at one sitting, you can eat them throughout the day and your body will combine them naturally (http://www.cdc.gov/nutrition/everyone/basics/protein.html).
If you follow that link you will also see down at the bottom it gives recommended daily amounts of protein broken down by age. Please try and remember that those are baseline numbers, especially if we are talking about athletes, body builders etc.. At which point I say amounts of protein may vary, but like I have said in previous post 1g per protein by bodyweight is a good rule of thumb (however, with that being said, take into account that I lift weights and I am active. If you are sedentary and do very little in terms of exercise, you can scale that number back to about .8grams). I am 140lbs and I take in roughly 140 grams of protein daily. Some days I take in more and some less, but by weeks end I typically go by a daily average of about 135-140 grams. Which leads me to the next topic of, can you get too much protein and how does the body break it down.
Your body can digest and absorb about 95% of the protein you ingest. The rest is broken down (which is roughly 5%) and used in other energy pathways. The absorption happens at various rates. There is much controversy on how much or how little protein one actually needs, depending on who you talk to. Some would say that you only need as little as .91 grams/weight (I still stick by my .8). Do your research, trial and error with your intake a bit to figure out what is right for you.
More times than not, I am shocked when I hear people give me a break down of their daily intake and it is severely lacking in protein. What most people do not realize is that the majority of their diets are made up of carbs and fats. This is why I say it is very important to log your food for a while. This way you can see for yourself where your macronutrients are and where you are lacking or eating too much of. I realize some of you just don’t want to be bothered with it or could care less. I strongly caution you against this train of thought. Even if you are not looking to lose weight, don’t you at least want to know that you are fueling your body properly to ward off any future problems? Don’t you want to feel better? More energized? What have you got to lose? The 1/2 hour it may take you to find the food app on your phone and set it up? That’s it. After that, you are good to go. All you need to do is log your food as your day progresses, and the end of the day, it’s all there right in front of you. What you ate and what percentages of each macronutrient you consumed in your day. I mean then, it won’t be a question of why am I not losing, gaining, still hungry, not hungry etc..you just open up your handy dandy little app and evaluate what you need to do going forward.
I really want to help you help yourself. Next time, I will focus on carbohydrates, what they are, why we need them and the pros and cons of having too little or too much.
Oh! Before I go real quick. I get asked what the difference is between Whey Protein and Whey Isolate (these are protein supplements that may be used to get your protein requirements in for the day IN CONJUNCTION with the rest of your intake coming from whole foods).
Whey Protein- is the most popular and cheapest source out on the market. It is also the one we are most familiar with, and whey comes from milk, is the quickest and easiest for the body to digest. Whey contains between 70/80 % protein and roughly 5% comes from lactose (which is good to keep in mind for those of you who are lactose intolerant)
Isolates- These are more expensive and probably is the most purest of both forms, containing about 95% protein. They also contain little to no lactose and generally are lower in fat than whey.
Is one better than the other. In my opinion NO. Unless you have a lactose issue, go for the cheaper variety of whey. If you are a protein snob and are watching your fats AND you are lactose intolerant AND have money to just burn..sure, go for the isolate.
Now that I am down to 2 work days a week, I feel so much more NORMAL. My sleeping is back to being what is normal for me, I feel better, and I look forward to tackling my days now.
Dropped the kids off at school and headed to the gym (gotta love those early morning workouts, get em’ done and claim your day!) Today was chest, shoulders, tri’s and bi’s. I’m deloading so all my weights are light. I feel like screaming in the gym- “I AM ON A DELOAD WEEK! DELOAD! THIS IS NOT MY TYPICAL LIFTING WEIGHT!!” but, then I figure, who really cares? Nobody is watching me NOR do they really care. When you workout, never compare yourself to anyone other than YOURSELF.
Even though my weight were low, I went with higher repetitions, and yes, by golly I am a little sore. My routine was this:
Incline DB Press
Single Bicep Curls
Tricep Rope pull downs
Dips off a bench
Rear Delt Raises
I did some Ab work as well.
Most of these were 4 sets of 12-15 AND supersetted with one another.
So I have to share. I had stopped to go to the bathroom (well, because that is what happens when you drink close to a gallon of water a day), and a lady (a little older than myself) stopped me and asked what I did in terms of working out. She said she is absolutely amazed with my physique and my body is her inspiration. I was so COMPLETELY and UTTERLY flattered. Her and I spoke for the next 20 minutes (normally this would bother me as I was in between sets, but I wanted to answer her questions), she told me how she lost 45 lbs over the last two years and how she has come to love going to the gym. She even went as far to say that she goes home and tells her husband about me, and how badly she has been wanting to talk to me (her husband finally pushed her to just talk to me..so FUNNY! I just cannot imagine that) We had such a great talk and I so badly wanted to tell her to quit the daily cardio she is doing- BUT, I refrained. The first thing I have learned in this whole process is to NOT tell people what they are doing WRONG, but encourage them in all they are doing RIGHT. She even went as far as to ask me if I thought it would be weird if she wrote down everything she saw me doing next time I was at the gym (stalker much? NO, KIDDING!! TOTALLY), of COURSE I said YES! I was so flattered. NO really. I hope to be an inspiration to SO many MORE people out there. I want people to know that this is a REAL attainable goal. You CAN do this. I am HAPPY. I am not restrictive in ANY WAY. NONE. I don’t have any forbidden foods, I don’t do LOW carb, Low fat, Low ANYTHING. My workouts are SO rewarding. I love them.
I would not be fair for me to say that you can look like me or have the physique you want without saying that nutrition REALLY is a HUGE part of it. HUGE. You can go to the gym all you want, but you really have to close that nutrition loop. I am not talking about crazy diets (It isn’t a diet it’s a lifestyle), rock bottom calories or being miserable. So please, just take those thoughts out of your head. I realize that not everyone wants to have to measure their food, or watch their intake. I realize it may turn people off right there. I may have just lost someone in that last statement. It’s ok. When they are ready they will come back. The first thing is that you need to get an idea of HOW MUCH you are actually eating in a day. The only true way to do this is to TRACK your food for a week. EVERYTHING that goes into your mouth, write it down. There are TONS of apps out there, that you can download to your phone. My favorite are Mynetdiary and Mymacros. There is myfitness pal as well, but I don’t care for it honestly. This way you can see where your calories are. That would be step 1. You really cannot just go all willy nilly and guestimate. It’s too important. I want you to be able to see if you are eating too much OR too little. Believe it or not, too little is a common theme.
I personally choose to follow my macros. I enjoy this way much better. I will talk about that tomorrow. However, for now, a good tip I received from a reputable source is this:
If you want to lose weight, multiply your weight by 12. If you want to maintain, multiply your weight by 14/15. That is a good GUIDE/STARTING point. This way you have a general idea of numbers. Well, I don’t want to bombard today, so I will post more soon. Remember, give it a chance. Track your intake for a week. It’s a real eye opener. Try not to be conscious of what you are eating. Just eat the way you are right now. Measure it and track it. Go!
Some of us have “go to” foods that we use on a daily basis. I thought I would share just a couple of mine (God knows I have a TON). First is my Cellucor. This is by far the best brand I have tried to date. Seriously. Go get yourself some. Like, NOW. They are good for Protein Shakes (to which I say, I use mine with WATER only. Yes, it’s an acquired taste, BUT, you get used to it. Besides, the flavors are good enough to stand on their own), I use it for my proyos (which I posted a recipe for yesterday), I also use it sprinkled on some stuff here and there for extra sweetness.
Next I have my fats. I LOVE LOVE LOVE coconut anything. So, of course I use it to cook with! Duh! Coconut butter is my favorite to put on toast or sweet potatoes! YUMMO! Coconut oil has a very high burn point, so it’s good to use for stir fry, sautéing foods as well as taking the place of Olive Oil. (which I do still use btw). The Spray oil is good for when I am watching my fats and I want to save them for say..umm..GOODIES..lol
Then there is my beloved Peanut Butter. Oh, how I love thee..My love…Okay, sorry. Anyway, I love Peanut Butter and Co PB, it is delicious. Beats ANY OTHER HANDS DOWN! So I have a few varieties in my arsenal. I keep adding, as you really can never have enough of the nut butters. I also like cashew and almond butter as well. Who are we kidding, I’m not prejudice, I will eat ANY BRAND and FLAVOR of nut butters. Remember that comment up there? The one where I mentioned saving fats for goodies. I introduce you to me goodies. My besties. My nutbuddies. HA! (and yes, I have other fat sources as well! Avocados, fish oil et al)
Ahh, lest we not forget my Quest Bars. These are the GREATEST CREATIONS EVA’! Do you hear me? EVA’! These do not have all that crap in it that most (insert popular brand named protein bar here) have in them. No, seriously. I wouldn’t lie about something like this. They are fabulous. You can order them online, or GNC or Vitamin Shoppe carries them as well. I have found that Vitamin Shoppe has the biggest variety of flavors. My favorites are : Banana Nut, Apple Pie, PB&J, Cookie Dough, Cinnamon Roll, White Chocolate Raspberry, Strawberry Cheesecake, Peanut Butter, Brownie ..Oh wait, see what I did there? Ahh, yeaaaa, that’s pretty much ALL the flavors except a few I forgot to mention. So, yea..go get thee some!
Have you tried these gums? The Dessert line? YUM. No, really YUM. I have probably ALL the flavors. My favorite is not in the picture because I am out. OR, maybe one of my kids stole the pack. Grrr..Anyway, it’s Sherbet. So yummy. Fills that sweet tooth craving when you need it.
Then there is Liquid Aminos by Bragg. It takes the place of Teriyaki, Soy Sauce etc.. You can use it on tons of things. Chicken, rice, fish, etc..my favorite is to put it on my rice.
Anyway, your tastes of course may not be the same as mine, but I believe that everyone has their go to staples and these are a few of mine. I have tons, but I don’t feel like taking pictures of my whole pantry/refrigerator!
As always, be sure to count all these in your daily macro intakes 🙂
OH! I forgot to add, the one bottle up there with my powders are Branch Chained Amino Acids. I will speak about them at a later date.
Protein Pancakes are really versatile. You can do tons of different combinations to satisfy your taste buds. I have a few different flavors that I like to make, but I will give you a basic recipe.
1/3 cup oats
1 scoop Protein Powder (whatever flavor you like/or have on hand)
2 WHOLE eggs (you don’t have to use whole eggs, you can just as easily use whites, just be sure you double it then, I mean, really..use the WHOLE egg for this recipe)
1 tsp Baking Powder
1T Oat Flower (yes, I use it because it add a little more of fluff to them in addition to the baking powder)
1tsp Vanilla Extract
(If you are taking Omega’s, this is a good recipe to throw them into. I take liquid form so I just throw my daily dose in here)
Blend it all together in a mixer. YES, it will be thick. It’s fine. If it REALLY bothers you, you can thin it down with some milk (almond, soy, 1%, skim, full fat whatever YOU want)
Plop them in a pan and fry them up! This recipe will make 2 large ones, or 3/4 smallish ones.
My favorite is to melt some pb on top, SF Cool Whip and SF chocolate syrup. (No need to comment on my SF stuff, I use it sparingly, so it’s all good in my book)
Make sure you figure out your macros and log it all 🙂
I know, I know..last time I blogged I was at day 190something or thereabouts! Yes, I am still going strong, and getting more and more motivated as the days pass me. I am still working out in my home set up, but have had to move some of my workouts to the gym down the road. Some of my weights have gotten heavy to the point, that what I have at home are not supporting me AND, I have moved to a Smith Machine for my squats. Which I personally feel more comfortable with. I’ll be honest here and say that I was starting to get in my own head, once my weight started to climb up. I stalled at 165, why? I was scared. Honestly scared, you know the scared I am talking about. The scared where I thought about having to do them HOURS before my workout time..maybe even days. Crazy right? NO. I feel this is perfectly normal when you are lifting heavy. However, in my case it was effecting my ability to do them properly, when In my heart I KNOW I can do them. I have some STRONG legs on me and the only thing that was stopping me was ME. I’ll tell you a little secret, It was so bad that I was shaking continuously throughout the workout. Who puts themselves through that?? Someone like me who is dedicated and strong willed. I cannot let this beat me. I just can’t. I will work this through until I can get PAST 165.
The other thing you may be wondering is WHY ON EARTH would a GIRL want to lift that heavy. I ask you, WHY NOT? Why not test your limits? Lifting heavy will NOT, I repeat WILL NOT make you big and bulky and manly. Let’s just talk about this for a second. Manly. Yes, there are some women out there AS WELL AS men who think that women who lift heavy and have MUSCLES are manly. Dude. Really? Do you know the amount of time (psst..YEARS)it would take to get THAT big, let alone the DRUGS that are involved with getting that big? Okay, Okay, before all you natty people out there get your feathers fluffed, there ARE NATURAL bodybuilders out there who are big because they worked their asses off. No need to shoot me nasty messages or comments. However, we all know, including YOU that natty is NOT the norm in the industry. Anyway, I digress. To the women out there, you WILL NOT GET BIG and huge and manly. You will get FIT, awesome muscle tone and a great ass. Who doesn’t want that? HOWEVER, you do know that NUTRITION plays a VITAL role in all of the above. You cannot get to grandma’s house with NO gas in the car. Over the last couple months I have done my due diligence with learning and learning some more about the eating component of all this. Not just lifting, but eating in general and what I have found out is that I really love learning about it. I’m a food nerd. I love reading about it, I love learning about it and lest we not forget the fact that I LOVE to eat it.
Going forward I will be talking about food, calories, macros and fitness. I will continue to talk about my journey and where I am going still, but I want to broaden things a bit to try and help others understand all the components of successful weight loss, keeping it off, GAINING weight as well as maintaining. So much to talk about..I’m excited! Are you?
Anyway, back to me. I am still doing Wendler’s and I am currently getting ready to start Cycle 5 next week (I’m deloading this week). I may do one more cycle and then focus more on specific things, since I have plans for myself..(shhhhh)..I actually have started adding in some new things, such as Hacks Squats, Sumo Deadlifts, Leg Press, Seated Cable Rows, and Lat pull downs. The gym was a little intimidating at first, since I’m used to doing things on my own in the privacy of my own home, but thankfully the gym I go to is small (but has all the equipment I could ever need) and quiet (think Senior Citizen) which is great, because I don’t need to wait forever to use equipment and have to compete with people standing around yapping while I am trying to get my workout in. Which leads me to, people, you go to the gym to workout, you go to the bar or wherever else you young people go to socialize. Those of us who want to get in and get out, don’t and can’t be bothered with those of you texting in between sets WHILE you are sitting on the piece of equipment that others want to use, or just plain standing in the way. Get your shit done and move along…kthanksbye.
My eating has been more on point than ever, and although there was some initial weight gain that came along with fixing my metabolism, that has since dropped back off. I am now in the process of trying to find my gaining point. I am happy thus far to know that my calories are MUCH higher than they once were, when I would gain. YAY, for fixing my body! Eat more. It’s that simple. Not all at once of course, but you CAN train your body to take in more calories AND lose weight. It’s a process and it takes time and patience, but it can be done. I no longer believe that people are carb intolerant, I do believe that WE make ourselves that way by the constant restricting and binging that we do. If you don’t believe me, please head on over to Layne Norton on Youtube. Take a listen for yourself. Educate yourself. Learn, read and then learn some more about how our bodies are supposed to work. I have to put in my little disclaimer, I am not referring to ANYONE who has a true medical disorder, or someone who is gluten intolerant OR ANY OF THOSE OTHER ISSUES. I am merely speaking of the commoner like myself who has NO issues with food, but was led to believe for many, many years that low carb, no carb, low fat, no fat, low calories was the way to go. It’s time to get up, be smart and educate yourselves. It Is my hope that I can help you along the way.
Anyway, all of the information I talk about here is coming from my own research (as I am NOT a licensed professional-YET). Just like anything else, do your own homework and proceed with caution if you are medically able to. If not, please take the advice of your Doctor before you try anything new.
Until next time..ttfn
PS, you will NEVER hear me talk about what you CAN’T eat. NEVER. That is NOT my philosophy. It’s not what I believe in, therefore, I will not condone it. Eat what you like. This is a lifestyle that needs to be a reality and one that you can keep on a day to day basis.
Lazy day today, work this weekend and am feeling a bit melancholy.
Main lift deadlift (and last day of my deload week!)
5×75, 5×75, 5×75
Actual- 5×75, 5×95 and 5×111
Bridges with body weight 5×25
Was going to try walking lunges again, but quad still a little tender. Did not do pull ups yesterday, so will get those in before I shower. I hate the fact that women lose weight top to bottom. My legs always take so long to show improvements and I’m tired of constantly scrutinizing them! I will beat them into submission! No, I don’t want thin legs, I want nice shapely, muscular legs with NO dimpling please!! Same with my rear end.
Which I want to ask.. Pam would you want to put together a menu for me? Just one day. I am having problems getting protein in. I want a different point of view. I am going for 1800 calories. It’s okay to add whey In there. Please? Then I can take it from there.
I have just been busy with summer sports, work and getting my yard beautified! It seems like this 2 days a week work thing is really working and jiving with me and my family. Yes! It only took almost 2 years to figure it all out, but thankfully, it’s working itself out. I am very grateful that I have a place of employment that has worked with me and a family that has been so supportive through this big transition.
We are heading into the summer gym schedule (yea!) and we are into baseball and softball season. Sierra has amazed us with her softball skilz! She is a beast out there! Who knew?? For a little thing, she is a monster! We continue to struggle with Legion Ball politics and playing time for our eldest, and we sit on the fence on whether to pull him out or not. I won’t get into that here, since I don’t want to offend anyone. As much as I’d like to and as big of an opinion that I have, it’s shocking I know, but I will refrain on this one topic!
As for me, I’m still plugging along with my weight training and just completed week 4 of Wendler, since coming back from my Oral Surgery. I love the program and have seen gains! This week is my de-load week and then I start up Cycle 2. I’m dealing with a terrible chest cold, but have managed to finish up this weeks workout. I don’t feel like putting in the last 4 weeks of workouts, so I won’t! What I have done is the main lifts for that day and then did 5×10 of the same lift at about 50%, added in a couple assistives and called it a day. I slowly started adding cardio back in and did my first speed session on Thursday. Gabriel and I did 10×100 meter sprints (with a mile warm up and mile cool down). That was tough, especially since I have not done speed in a good few months, probably more. However, it felt good to turn the legs over and see I still have my speed for the most part. I’m not concerned with the mileage at all this go round. I have found that I am much happier in that regard.
I am evolving into this person, that I actually like. I have left some old friendships by the wayside, and have made some news ones and appreciate the old ones even more! I cannot thank them enough for all they have given me in this last 1.5 years. I am more confident in who I am, loving the direction I am taking in life by becoming a Personal Trainer (yes! This makes me feel all giddy to say it!), so many people have encouraged me to do so, and even though it has always been a deep dark secret of mine, it’s finally good to say it out loud and to know that people have felt the same way as I have. I love talking about fitness and I love helping people. Once that is done, I will get my Fitness Nutrition Certification. As for Nursing? It’s still in there, but I’m not sure it gives me the same thrill as Personal Training does when I think of it. I need to do something that will give me a feeling of accomplishment, of being able to help people, of getting my message out. I have spent far too long hiding under the radar, being afraid to speak of what I know, acting like I am less than I am when around certain people. I know this stuff! I know A LOT about Fitness. I have a lot to learn, but I have a good base. I am always reading and learning and asking. I look at myself in the mirror and know that what I see, I have done myself. I would love to be able to help others in that same way.
I don’t look like a fitness model or a physique model, but, I don’t look half bad for doing it on my own. I also know that I have not done the whole 9 yards, and if I did, I’m sure I would look even better than I do. Right now, I am taking small steps, because I feel that taking small steps help make the most lasting impressions on your body. I want to be able to get the message out that lifting is good and it is nothing to be afraid of. I want people to know how important and fantastic exercise can be! I want to teach them how to do it right and how to learn to love it. I’ve been doing this now for over 100 days! I’ve stuck by it and have remained committed to it. It has not been easy and I have had some down days, but I keep getting up and getting back to it. I’m no goody two shoes, or do I constantly preach to burn people out, I just sit quietly in the background waiting to help if needed.
I know I said I was not going to post all of the last xx amount of days workouts, but, I will just post yesterdays. This week is my deload week, like I said.
Day 206 (June 9th)
Main lift is the deadlift
Deadlift (warm up)5×75, 5×91 and 3×111
Actual-5×141, 3×155, and 1+x175 (I did 5) (Last week was 5+) it may be hard to understand this since you are not seeing the previous weeks workout. IF you want to know about it, just look up Wendler’s 5/3/1 and I’m doing the BBB version of it.
5 x 10 @91 lbs (which is my 50%)
Hip Thrusts (alternating single leg and normal) 5×25@30lbs
Ended with 3×10 @ 35lbs of walking lunges.
Yes, I’m still struggling with the eating. I’m getting much better though. I have learned that to build muscle you have to FEED yourself. You CANNOT gain muscle in a deficit. So the theory of cutting calories AND building muscle is not a good one. Pick one, and then go to the other. This is where bulking and cutting come into play. I will do a very modified version of both at some junction. Which, I will share with you down the road. For now, I’m just focusing on this. I have NOT gained massive amounts of weight by cutting back my cardio either! I have pretty much maintained, with a small gain of lean muscle. I’m ok with that. I track my measurements and scale weight together. We all know the scale is NOT a good indicator of much of anything. It can help you gauge, but anything more than that, don’t go by it’s word alone. I have found that my weight can fluctuate by as much as *GASP* 8 lbs!! Yes, I said that. 8 LBS!! My body loves to hold on to water, especially now with weight training. The key is to drink more, but I have a love hate relationship with water.
I guess I have blabbed enough for now. Talk soon!