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!
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.
Boy was I spoiled all week long with the beautiful weather! Got some garden/yard work done, spend some time sitting on the back porch and re-grounding myself a bit. I am also proud to say that I did not spend any of my days sleeping in until noon! HUGE feat in and of itself. I can do this, It’s not easy, especially when coming off of working 2-12’s in a row, but I think the quicker I get back into my normal routine the better it is. Although, today I did get up at 615, get the kids ready for school and went back to bed- BECAUSE I am working tonight. I did STILL manage to get my butt out of bed before noon!
Meal 1 at 620 was: My standard waffle with a smear of peanut butter and coffee
Meal 2 at 12oo(pre-workout) was Oatmeal, with apples, cinnamon, and fresh strawberries on top and 5 egg white with a little kick of hot sauce. Delicious. No really it was. I know most think ewww, that is your typical clean eating diet. Perhaps, but I do enjoy it from time to time. Will I eat this all the time? Of course not, I will get tired. That is when I will variete with some protein pancakes. Now those are GOOD.
5×75, 5×91, 3×101
5×121, 5×141 and 5+x155 (8)
Then dropped down to 40% of my max for 5×10@75lbs
Supersetted with AB work
3×20 Reverse Crunches on the bench
2×20 crunches holding at 6lb medicine ball (really, I need a heavier one)
Then did Hip Thrusts with a 25lb plate on my hips
2×20, then 1×30- 20-30 were pulses
Side Bends holding a 30lb DB- 3×15
Meal 3 (this is considered a meal because it goes towards my calories for the day)PWO- Vanilla Protein Shake with 1/2 cup water and 1/2 cup 1% milk- 1 scoop protein powder AND 2 cups of popcorn. Love the sweet and salty.
The rest of my meals will consist of chicken, some kind of starchy carb and a veggie. I will probably have a total of 8 oz of chicken between dinner and while I am at work- split in two meals. The same with the carb- but one may consist of just the chicken and some fruit I have a greek yogurt to look forward to as well and will probably treat myself to a caramel iced latte. All in my calories for the day.
That was my end to week 1 on Wendler. Next week you will notice that my reps drop down to just 3 for that week. It’s fine..it’s on the plan. As for tomorrow and Sunday, I will probably just do some small stuff. Pull ups, pushups and more ab work. I can also get some cardio on too. Maybe a lss and a HIIT SESSION.
I can’t believe it’s been so long. Well, I mean, I can, but good gosh. I have lots to catch up on!
Thursday- May 2nd (Day 244)
Friday- May 3 (Day 243)
Saturday- May 4th (Day 242)
Sunday- May 5 (Day 241)
Bench Press (First 3 are warm-up sets)
5×41, 5×47, 3×55 (all are lbs)
-5×61, 5×71 and 14@81lbs
Also remember I am doing Wendler’s Plan. These rep weights are based on a % of my 1 max rep.
Squat– (First 3 are Warm up sets)
5×65, 5×81, 3×95
5×101, 5×121 and 12×135 (I was told I counted wrong here..whatevs..)
EZ Bar Bent Over Rows: 3×12@ 51lbs
Lying Leg Curls: 3×10@50lbs
Monday- May 6th (240)
Wendler Week 2
5×21, 5×26 and 3×31
3×40, 3×45, 13×50
On Wendler that last set is usually to fatigue and the rep number depends on what week you are on, just to clear up any confusion.
Tricep Dips-3×10 BW
Side Bends (obliques) 3×20@ 30lbs
5×20 crunches (damn I hate ab work, BUT I need to REALLY focus on getting this in)
Tuesday- May 7th (Day 239)
5×71, 5×91, 3×111
3×131, 3×151,8×167 (last set to failure)
Bent Over DB Rows-3×12@ 30lbs
Walking Lunges- 4×10@35lbs
Modified Farmers Walk- 100@35lbs (I count each step as 1)
Wednesday- May 8th (Day 238)
ORAL SURGERY DAY (this consumed days 237-227)
This was miserable and I was miserable. Ain’t no lie.. Suck a mundo..
I knew going in I would have a long recovery and it would not be fun..however, I did not realize how painful it all would be. I also knew going in that I would not be able to work out for up to 10 days. I had to mentally be ok with that. Honestly, considering the pain I was in, I was MENTALLY ok with that. There was no way I could lift heavy at that point!
So from Wednesday May 8-Sunday May 19th. I did nothing but recover. 12 days. It was hard, BUT, I was not eating nearly enough to even support my daily functions. I got sick and tired of protein shakes and yogurt, and quite honestly, it was easier to NOT eat than it was to eat. Shh, don’t tell anyone, that is really NOT the way to go, but I did and I lost almost 10lbs because of it. YES, YES, YES a lot of it was water, blah blah blah..BUT I also lost some inches. NOT water.
During that time, I found out that I will not be going to the same Unit that my team members from work are going to. HUGE blow to me, which I took extremely hard. Lots of tears were shed and lots of anger stewing in my brain. I will miss my girls terribly and I have to believe that the new transition will be a good one. Thankfully, I had lots of support to help talk me through it. So thankful for my childhood bff. She was my sounding board. The new Unit I will be going to, will certainly be different and honestly, I don’t know how it will all pan out. One day at a time. Next week will be my first week. Wish me luck.
Now, back to it!
Monday- May 20th (Day 226)
I had to do a Re-Start. It was only fair to my body.
5×35, 5×41, and 5+ x 45lbs (12)
Hammers- 3×8 @20lbs
Bent Over EZ Bar Rows- 3×10@56lbs
Tricep Dips- 3×15 BW
Tuesday- May 21 (Day 225)
5×65, 5×81, 5×91 (I was SUPPOSED to only do 3- apparently I cannot follow directions..and I can’t count)
5×101, 5×121, and 5+ 135 (I did 7) I was REALLY tired today. Can I mention it was 8 hours since I ate last? Can I also mention how stupid I am? Lesson 5 gazillion and ONE not learned yet. Eventually.
Lying Leg Curls: 3×10@50lbs
Modified Farmers: 100@35lbs
Walking Lunges: 3×10 @35lbs
Whew, glad this was over. I was beat. My legs are squash.
Wednesday- May 22nd (Day 224)
No workout planned. However, I figured out that I can do pull-ups on a door. Win. So, okay, don’t laugh. I only did 4×2 of those. Man those are hard to do. A new addition to my Assistives. Love it. I also did 30 push-ups and some ab work. Have I mentioned I hate the ab work? A necessary evil, I’m afraid.
OMG, my legs are SORE. Sitting on the toilet is a real treat.
Thursday- May 23rd (Day 223)
5×41, 5×45 and 3×55
5×65 (yea, umm, this should have been 60. I had a real problem with freaking counting today), 5×71 and 5+ x 80. You know how much I did like an idiot (oh and because I can’t count obviously) I did 6×91. I was like..WTF? Why can I only do 6 of these. Well, you idiot, it’s because you did 10lbs more than you should have. Whatevs..
So I tried something different today and followed a Wendler tip from his book.
More Benches at 40% of my max- 5×10 @ 40lbs (I actually enjoyed this thoroughly)
DB Rows- 5×10 @ 25lbs
EZ Bar Curls- 5×10 @25lbs
Tricep Dips- 5×10 (BW of course, at some point I will have to weight these)
Damn, that was a lot to catch up on. Oiy.
So, all in all, I am doing ok. I am moving more towards wanting to build more muscle and lean out more. NO, I am not doing the whole bulk and cut game. I don’t have the personality for that and honestly, I don’t need something else to obsess over in my life. I will probably do a VERY modified version of it all. I am learning so much about it all, and I find that I really enjoy it. So much so, that I may pursue my Personal Training Certification.
I have also signed up for Nutrition Coaching from a very reputable source, However, the wait list is MONTHS long. So, that gives me the chance to save up the money and a chance to continue to learn and absorb all that I can from the site and my own research. I tell you, there really is a lot to learn. I don’t find it work so much, as I do interesting to read. It really captivates me. I have so many issues with food and eating, that I really need someone to steer me in the right direction. I need a good template. I can certainly do one on my own, but I’m constantly second guessing myself, and some of it is confusing. Especially when it comes to getting the right mix of carbs and proteins for muscle growth. WHAT I also learned is that in order to build muscle I have to eat at a surplus. OMG. That will be a tough one, hence the reason I said I would do all that very modified. This all has to be something that I can do for the rest of my life. I also won’t deprive myself. Trying to find that balance for ME is the hardest part of it all.
Today I ate:
Upon waking: 1 waffle with a T of peanut butter and coffee
4hours later: 4 Egg Whites, Oatmeal with cinnamon and strawberries. YES, together in the same bowl. It was good. Indeed.
PWO- Protein shake with 1/2 water and 1/2 1% skim. 2 cups of popcorn. Perfect mix of carbs and protein. (Don’t want a lot of fat in that post workout)
Portioned out Hamburger Helper with steak fries. YES I SAID PORTIONED OUT. Otherwise this would have blown my calories and macros. Again, I can’t deprive myself right now. It’s within my calories and macros.
I still have planned:
Grilled chicken breast
Greek Yogurt and YES WINE. (portioned out wine 🙂 5 oz to be exact)
All of this on plan. What I do need to up is my protein. Trial and error.
Whew..that’s enough for tonight! I have chicken waiting for me!
I should be back to blogging more regular.
Oh and next week I add my running back in. Scaled back mileage for awhile. I’m not sure how much exactly yet. Less than 20 I think. With a speed session thrown in once a week. Work in progress people..
Busy, busy..yep, that’s me!
Got up from sleeping (worked ) I was not sure what I was going to get done, but I’m happy to say that I was able to get a run in, especially now that the days are longer! Left around 7 and got a short 4.75 miles in.
5 Mile Run! Woot!
45 Degree EZ Bar Row- 1 warm-up of 5 reps@45lbs
3×10 @ 45lbs
Bent Over Rows- 1 warm-up of 5 reps @20lbs
One Arm DB Rows- 5×5 @ 25lbs
EZ Bar Curls- 5×5@25lbs
Conc Curls-5×5@ 20lbs
Tricep Dips- 3×15 with BW
Overhead Tri Dips- 5×5@20lbs
Ran 6.6 Miles with some nice hills!
Push-ups- 3×15 BW
Bench Press- 5×5@65lbs
Uright Rows- 3×10@35lbs
Front Raises (singles)- 5×5@15lbs
DB Lat Raises (singles)- 3×8@ 15lbs
Bent Over Lat Raises- 3×8@10lbs
My first week on my new schedule is going good so far. Been off since Monday night! Feels good, I feel grounded. I miss feeling that way. Everything else will eventually fall into place.
I have a blog I want to share with y’all called www.GoKaleo.com . I hope you find some useful reading material here. She talks alot about eating MORE not less to not only reset your metabolism, but to lose weight as well (if that is your goal). What I like about Amber is that she backs a lot of her stuff up with RESEARCH! I know right?!! Real live research..who would have thunk!
One of my favorite posts of hers:
Slept so, so last night, but woke up wringing in sweat,not sure why and it certainly is not my time for the ol’ hormonal shift. Got my workout done early today, thankfully as I ended up taking a nap this afternoon.
Leg were still store this morning btw. I have a love/hate relationship with DOMS.
BB Press- 3×12@58lbs
DB Flys- 3×12 @12lbs (I may be able to up to 15lbs and lower the reps do 10 and add another set)
Pullovers- 3×12 @20lbs
Push-ups- 3×10 w/ bw (I just hate push-ups)
EZ Bar Curls- 4×10 @ 28lbs
Hammer Curls- 4×10@15lbs
Bicep Curls w/ Static Holds- 4×10@15lbs (I love doing these, really hits those bicep heads nicely)
Tricep Dips- 4×15 BW
Tricep Extensions- 3×12@12lbs
Bike Trainer- 40:00 (12.96 miles)
No run today, legs would have felt like lead on a run I think.
So, as you all know I have been doing a lot of reading on calorie intake and what not. Here is what I am finding, there are a LOT of people out there who have a very warped sense of proper eating. Such extreme measures, such crazy methods to lose weight, I can’t even wrap my brain around it. From carb restricting, to eliminating ALL grains (NOT talking about people with medical conditions that HAVE TO and that pertains to ALL of my posts), to eliminating sugar, high protein, low protein, high fat, low-fat, Paleo, Atkins, WW’s, Raw etc..etc..etc.. All of these things (some of which trust me I am GUILTY of following) seem crazy to me anymore. Especially after all of the research and reading I have been doing. We are so hooked on the amount of calories we take in, that we will go to such extreme measures to do so. We have deprived our bodies for so long, that our poor broken down metabolisms don’t know what to do anymore…like a deer in headlights. How do we stop all the madness?
When one has gone so long with restricting and restricting, how do you go back and erase and reset? I’ll tell you how, with baby steps. I, myself am in that process right now. I have never been a huge restricter, my issue has always been just not taking in enough calories. Skipping meals because I became too busy, not listening to my own hunger cues, and sometimes even going a full day with only 1 full meal in me. Top that off with running and exercise. There is really nothing at this point and in the last 4 years that I have had off-limits in terms of food. There was a time when I tried Atkins and It did not support my running lifestyle, so I stopped. I don’t feel bad if I have sweets, or carbs, or fats, I really don’t. I love food, ALL kinds of food, I just need to learn to incorporate more of it into my life and WORRY LESS about the number on the scale.
As I was lifting this morning and looking in the mirror, I see great gains, I see great muscle definition in my arms and my shoulders and like I said the other day, even in my legs. It makes me want to continue on and I won’t lie, I don’t love doing it all the time. Some days, I find myself trying to switch days around so I NOT have to work out on some nights. I’m human, but what I have decided is that I would much rather take the time and do what I need to do, so that I not only reap the benefits of being fit, but also being healthy.
Work the last two days..tired! Yesterday all I did was a 3.5 mile run. No scheduled weights. I’m just happy that I got out to run, especially after just coming off a 12 hour shift (well I slept, but still). I got to thinking last night about logging exercise or whatever, and it has never really been a thought to consider working (or being on my feet and walking for 9-10 hours a shift) exercise. I mean, is that silly? I’m surely burning calories all night long, my job is by NO stretch sedentary. I’m constantly moving about, in and out of patient rooms, rushing from one spot to the next to do my patient care. Along with that comes, moving patients, pushing beds around, lifting and turning patients..etc..etc.. So, why would I NOT think that really counts? See, I don’t want to be the person that gets completely wrapped about calories and eating, my ONLY goal is to be sure I am eating what I need and eating enough. It still is all really trial and error for me right now, although it is getting better. If I log what I do while I work, it seems that I would or I DO burn between 1200-1500 calories during the course of a shift. That’s a lot. I do pack my lunch and snacks with me, so usually every few hours I am eating something, or I at least try to. People at work probably think I’m nuts, but, I figure I need to keep that metabolism going right? Feeding the furnace?
Got home from work this morning and thought I would be able to sleep good..NO GO. God, I cannot figure out the freaking sleeping thing. I laid in bed until 4pm, and wondered if I would even get a workout in. Well, 2 cups of coffee later and my workout clothing on, I accomplished just that. I certainly was tired, but I plugged along. I felt motivated to get my legs done, normally I don’t like doing my lower body, but lately, I am enjoying doing them. Maybe it is because I am seeing some results finally?
I’m going to jump back to calories for a second (and because I have ADD, you may notice I do that jumping around alot when blogging) I was reading on another site, women talking about eating 12-1400 calories a day trying to lose weight. I don’t understand that. I mean, I do, I used to be one of those people who thought massively restricting calories was the thing to do, every day I learn something new about eating MORE instead of LESS. I think that we really slow our metabolism down by restricting our calorie intake so severely. This is a hard lesson to learn.
Before I move forward, let me say that you do need to get physically fit as well- it’s a marriage of sorts. Ok..that’s that for now.
Plie’ Squats- 3×15 @ 25lbs
Leg Extensions- 3×12@ 35lbs (Are these really even worth doing??)
Back Squats- 3×10@58lbs (go heavy or go home? Right? RIGHT? God, I get so nervous going heavy on my legs)
Bulgarian Split Squat- 3×10 @15lbs (I’m not so hot to trot on these, but I do them anyway)
Deadlifts- 3×10 @ 58lbs (same with these.)
Farmers Walk- 4×40 @ 20lbs
I walked for 1.75 miles (30minutes) doing some incline work on the deadmill.
I’m tired. I really am. Had a good dinner though 🙂 Rib sticking good!
Now to enjoy my wine and my hubby.
A little definition? If you squint really hard??
Waiting patiently for her momma to finish!
My husband says to me-” I did LOTS of yardwork today for my cardio!” Yay him! He truly did, probably about 2 hours spent outside raking and trying to beautify the yard for Spring. I cannot wait to get back out it into the yard. I neglected the last couple years due to work and depression of job layoffs, etc.. I seem to be one that just shuts down, rather than move on and continue forward. My poor gardens feel so neglected at this point. I’m sure they don’t even remember me. I’ll take care of that this spring/summer. I tend to FULLY enjoy myself this year. Get back into our Happy Hours (used to be our most favorite time! The hubs and I pick a drink and then sit out back, bird watch and just talk), my gardening, baseball games and running in warm weather!
No workouts today- this is my 2nd scheduled built in day off. So, I’m fine with resting today. This week I managed to get in 4 runs outside and 1 walk inside on the treadmill Monday and 5 days of weights! Another week down!
Okay, so I mentioned yesterday about caloric intake. I belong to a FB Group and this link was recently posted:
Interesting. Very easy to use. Try it. So, it suggests that I have been eating way less than I should. I’m sure if you put your stats in, it will indicate the same. In a world where the focus has always been about LOWERING calories and UPPING your activity, it is hard to wrap my brain around. I have to admit, doing this would almost take some work, as I’m sure my body as gotten used to eating on MUCH less.
My philosophy has always been, EAT. EAT when your hungry, make SENSIBLE food choices and you will never need to eliminate anything from your menus. It’s always about portion control and moderation. I don’t want that half fat, no sugar, low calorie CRAP..give me the real deal, and I will promise to not be a pig about things. Isn’t that what it is all about anyway? Being smart and eating in moderation? Why eliminate?
The other key is PHYSICAL ACTIVITY! Get off your rear ends and do something!! By combining both aspects together, you WILL become the person you want to be physically…mentally as well, if you look good you feel good. Nurture yourself, take care of yourself, be kind to yourself and FEED yourself good clean food. Your body will thank you for it.
Let me post my workouts first for the last two days (not counting todays yet, I’m two days behind due to work)
Leg Extension- 3×15@45lbs (Upped the Weight) I don’t think I will go heavier than this. I’m not looking for the bulk, so I will just add more sets once this becomes too easy)
Plie Squats-3×15 @ 25lbs
Lying Leg Lifts-3×10 @45lbs (upped Weight- same note as above)
Walking Lunges- 3×20 @ 15lbs
Walked 2 miles of hills on treadmill.
Cycled 6.47 miles
Woke up a little late, so only decided to work my shoulders.
Lat Raises- 3×12 @10lbs
Upright Rows- 3×12@38lbs (Upped Weight)
Military Presses-3×12 @ 12lbs
Alternating Front Rows- 3×12 @ 12lbs
Cycled 10.17 miles
No real-time for anything else.
So, It appears that I really do need to focus on my calories. I did a couple of days worth of counting and I’m coming in anywhere between 800 and 900 calories short a day. My times in between meals are too long and I’m not eating enough when I am. Subsequently, this is causing the scale to not budge and has even shown a gain. However, I do feel my clothing getting looser. Is this because of the muscle I have been building over the last 2 months? My measurements are not any different except of course my biceps and probably a little in my legs muscle wise. For what I have been burning in aerobic workouts AND weight training, I would surely think my weight would drop.
This is the part of weight training I need to learn more about. I don’t know what my true caloric intake should be. I am NOT looking to bulk, but thin and lean out, with definite muscle definition. People see me and consider me thin, I see me and consider me so so. Then I get on the scale and I’m like what the SAM HELL is going on around here! I won’t bust my ass, to get this all wrong. So, I will begin to learn and relearn some more stuff that I once knew, but have since forgotten.
Are we doing 6 smalls meals a day equalling a set number of calories? Not sure, that may be too much work for someone like me who can barely get in 3 meals. It is also a difficult task because I work 3, 12 hour night shifts a week. So my day on those days start at say 3pm and go all night until 8am, when I throw myself into bed for 6 hours and get up and do it again. Then I’m off for 2/3 days to normalize myself and then go back into a 2 day cycle. I have been better at packing my lunch, and I have been better at packing better foods. I have become quite addicted to greens and Quinoa as well as sweet potatoes and chicken. I just need a variety. I wish I could just hire a nutritionist for a week.
This is a lifestyle for me, not a diet, or a fad. This is how I am choosing to live my life. Fit and healthy. Can I have my treats, of course, because I do NOT believe in eliminating any one food group. It’s about moderation and making good choices. I want to continue to track my calories, but after a while it becomes to laborious to do. Or maybe I’m just lazy.
When I look in the mirror I am happy with what I see for the most part. I definitely see my upper body beginning to really pop. I’m on my way for sure. I just need to do some food tweaking and probably add my miles back in their vs the walking. I know it’s calling me. It wants me to run. I have to run. I just have to.
anyway anyone have any thoughts on muscle weighing more than fat? Muscle holding on to a certain amount of water etc..etc..My clothing is not tighter and some feels looser around some parts of my body. I just don’t want to screw myself and end up bulking.
My arms look thin right?? This is with no flexing at all.
So to be and get real about all this I need to put pictures up along the way so I can see progress and hopefully others will post some positive critiquing. My stomach at its natural state. No holding in here, it’s always kind of been easy to maintain, other than the bloat that goes with being lactose intolerant. I don’t do a super lot to it, and I suppose I should. Never have liked ab work. Any way, as painfully embarrassing it is to put some of this out there, I need to, so that I myself can keep on top of things.
Comments, advice and ideas are always welcomed! Next stop..learning the eating portion of it all. Figuring out calories, proteins, carbs and fats.
Yesterday was a wash. No, I’m not upset about it, it was day two off out of a scheduled 2 days off a week anyhow. Logan competed last night and I worked, so between sleeping and getting up to go, I was not going to force a workout in. Fine enough.
Long night as we did not get back home until midnight last night. Slept good with a little help from my friend Benadryl and did not wake up until 1pm today. Yikes. I mean, It was not interrupted sleep, but when I did, it was solid. No complaints. Shocking right?
I only needed to do my back today.
Bent over Dumbell Row-4×15 @ 15lbs
45 degree Ez Bar Row-4×15 @ 25lbs (upped weight)
Single Arm Dumbell Row-3×12 @ 30lbs (upped weight)
45 Degree Prone Dumbell Row-4×10 @15 (new exercise, lower reps for now)
10 miles on the bike trainer @ 26:46
2.5 mile run on the mill @9:22 pace and then a mile walk/slug whatever.
Fair workout. I just don’t ever feel like I work my back when I am done. Why is that? Am I needing to go higher yet? I’ll see how I feel tomorrow after I upped some of them.
My eating yesterday was horrid again.
Today so far I have eaten 1.5 fat cookies and a few bites of a protein bar. A few slugs of Muscle Milk- GROSS. I even tried the strawberry Cream. It just has such a horrible bitter after taste. I am having steak, quinoa and broccoli raab for dinner though 🙂 . That has all I have eaten today. Bad. Bad. Bad.
Here are some pictures of my little home gym set-up in the basement. If I can do it with what I have then so can you!!
I also have a treadmill and bike.