Winter Challenge
Friday, July 31, 2009
The last couple of days, I've heard from many people who looked at my comparison photos. I admit I remain pretty stunned myself! I hadn't realized just how much I've accomplished. The changes were not so apparent in photos I've taken for myself recently.
I think the message from this is very clear: Be prepared to work VERY hard and bring all necessary components into your program. Doing any aspect of the work half-way will negate your efforts in other areas. If you're a woman, especially if you are older (I am 49), everything will be harder still! Building muscle is something a lot of people don't understand. Under ideal conditions, a man could build one to two pounds of muscle in a MONTH. Women will have a much harder time since testosterone has a lot to do with the process.
Your goals should define what your course of action will be. I wanted to gain muscle mass to raise my metabolism which seemed like it had become too efficient. I also wanted to gain muscle definition more than just lose fat. I have tried various approaches in the past but I am realizing now that muscle gain requires specific nutrition and specific training with a very low threshold for deviation.
I have always said consistency and persistence are the keys but you can be doing the wrong thing. To summarize what my current results have required of me:
Intense cardio four to six days a week.
I raise my heart rate from my resting level of low 60s to 140s-150s and I keep it there. At the beginning of the summer I was at 18-20 minutes of cardio; now I am at 45-50 minutes. I use a Polar Heart monitor. My recovery time is just a couple of minutes. I barely breathe hard anymore. This is going to require that I step up my cardio to keep progressing. I admit I do find it boring but an iPod Shuffle helps!
Super high protein diet
I am eating about every three hours, consuming around 170g of high-quality protein. This is probably THREE TIMES more protein than I have ever consumed in my life, each and every day. I was doing a carb cycling rotation diet but right now I am on minimal carbs.
I DO NOT CHEAT ON MY DIET.
I do the best I can to follow it to the letter. In fact, I am crazy obsessed with doing everything as perfectly as I can. I weigh and count everything and I watch the time. I am finding this diet to be an interesting experience. It's actually quite a lot of food, so much that I feel somewhat de-sensitized to food. I have virtually no cravings because I'm actually sick of eating. I'm eating the same stuff each and every day but my attitude is that I am on a program with an end date and I will do the very best I can until the end.
Intense weight training
I have worked with multiple trainers but I think the powerlifting program I am on now is the most focused with the emphasis on quantifiable progress and results. I'm sure other forms of training have brought me a degree of conditioning and some muscle development but this is totally different. I can see my progress in literal numeric increments. The amount of weight I can lift has increased "dramatically" according to my trainer. This is possible because I AM developing new muscle mass.
I am sore VERY OFTEN. I have to be sure to manage my rest/recovery time and not let myself overtrain. Fortunately, I actually like training soreness in a weird way. I don't find it all that uncomfortable. Perhaps it is the sense of reassurance it brings me that I am working very hard and my muscles are in the process of repairing to be better than they were before. I am actually disappointed if I'm not hurting a little.
THE KEY ELEMENTS TO SEEING RESULTS
Consistency over the long-term
I think a lot of people just plain don't work hard enough, often enough, for long enough. How many people do on again/off again diets??? Damn, often in the same frickin' day!!!! They have a huge lunch because there was pizza at the office so they'll have a "healthy" dinner. And they'll take a little walk. And do Pilates one hour a week. Then when the scale doesn't move they think it's because they're gaining muscle. Uh...NO. You can't cheat here and make it up there. You have to stick with the program FOR WEEKS AND WEEKS. Months, actually. A few days here and there isn't going to cut it. Being "good" most of the week and blowing it consistently a couple days every week will keep you in a cycle of failure. Further: You don't "deserve" to go off your diet or exercise program as a reward for sticking to it. YOU DESERVE THE RESULTS of all your hard work! Don't undermine yourself!!
Pulling together the complete package
I've learned I cannot fall short in any one area. If people fail, they are not pulling together the whole package. You're working well in one area but falling short in another and it's negating what you are doing right. The right nutrition, exercise, cardio, rest/recovery...done consistently, it's all got to be there. It's taken me a long time to find a combination that's working but I've spent the last few years giving all sorts of things a try. If I didn't think the results were good enough, I tried something else!
Train correctly and intensively
You can't have the results without the pain. If you aren't hurting, you aren't working hard enough. Do not confuse the "pain" and soreness of intense training with actual injury pain. Work correctly and you will not hurt yourself. In fact, you will recover stronger than before! This is why it's so important to have a trainer. You MUST go to your limits and beyond to force your body to adapt and change. A lot of people have trouble pushing themselves that hard, working on their own. If you work incorrectly, you also run the risk of not only wasting your effort but you CAN hurt yourself.
I've learned that I did not know the correct way to lift weights and that my previous trainers really did not guide me well. I'm sure that a big part of my ability now to lift heavier weights is because I finally have the form down right.
Please write me if you have questions or just want to talk. I am happy to share what I have learned. Leave a comment and I will write you back. ¶ 6:29 AM 0 Comments
I think the message from this is very clear: Be prepared to work VERY hard and bring all necessary components into your program. Doing any aspect of the work half-way will negate your efforts in other areas. If you're a woman, especially if you are older (I am 49), everything will be harder still! Building muscle is something a lot of people don't understand. Under ideal conditions, a man could build one to two pounds of muscle in a MONTH. Women will have a much harder time since testosterone has a lot to do with the process.
Your goals should define what your course of action will be. I wanted to gain muscle mass to raise my metabolism which seemed like it had become too efficient. I also wanted to gain muscle definition more than just lose fat. I have tried various approaches in the past but I am realizing now that muscle gain requires specific nutrition and specific training with a very low threshold for deviation.
I have always said consistency and persistence are the keys but you can be doing the wrong thing. To summarize what my current results have required of me:
Intense cardio four to six days a week.
I raise my heart rate from my resting level of low 60s to 140s-150s and I keep it there. At the beginning of the summer I was at 18-20 minutes of cardio; now I am at 45-50 minutes. I use a Polar Heart monitor. My recovery time is just a couple of minutes. I barely breathe hard anymore. This is going to require that I step up my cardio to keep progressing. I admit I do find it boring but an iPod Shuffle helps!
Super high protein diet
I am eating about every three hours, consuming around 170g of high-quality protein. This is probably THREE TIMES more protein than I have ever consumed in my life, each and every day. I was doing a carb cycling rotation diet but right now I am on minimal carbs.
I DO NOT CHEAT ON MY DIET.
I do the best I can to follow it to the letter. In fact, I am crazy obsessed with doing everything as perfectly as I can. I weigh and count everything and I watch the time. I am finding this diet to be an interesting experience. It's actually quite a lot of food, so much that I feel somewhat de-sensitized to food. I have virtually no cravings because I'm actually sick of eating. I'm eating the same stuff each and every day but my attitude is that I am on a program with an end date and I will do the very best I can until the end.
Intense weight training
I have worked with multiple trainers but I think the powerlifting program I am on now is the most focused with the emphasis on quantifiable progress and results. I'm sure other forms of training have brought me a degree of conditioning and some muscle development but this is totally different. I can see my progress in literal numeric increments. The amount of weight I can lift has increased "dramatically" according to my trainer. This is possible because I AM developing new muscle mass.
I am sore VERY OFTEN. I have to be sure to manage my rest/recovery time and not let myself overtrain. Fortunately, I actually like training soreness in a weird way. I don't find it all that uncomfortable. Perhaps it is the sense of reassurance it brings me that I am working very hard and my muscles are in the process of repairing to be better than they were before. I am actually disappointed if I'm not hurting a little.
THE KEY ELEMENTS TO SEEING RESULTS
Consistency over the long-term
I think a lot of people just plain don't work hard enough, often enough, for long enough. How many people do on again/off again diets??? Damn, often in the same frickin' day!!!! They have a huge lunch because there was pizza at the office so they'll have a "healthy" dinner. And they'll take a little walk. And do Pilates one hour a week. Then when the scale doesn't move they think it's because they're gaining muscle. Uh...NO. You can't cheat here and make it up there. You have to stick with the program FOR WEEKS AND WEEKS. Months, actually. A few days here and there isn't going to cut it. Being "good" most of the week and blowing it consistently a couple days every week will keep you in a cycle of failure. Further: You don't "deserve" to go off your diet or exercise program as a reward for sticking to it. YOU DESERVE THE RESULTS of all your hard work! Don't undermine yourself!!
Pulling together the complete package
I've learned I cannot fall short in any one area. If people fail, they are not pulling together the whole package. You're working well in one area but falling short in another and it's negating what you are doing right. The right nutrition, exercise, cardio, rest/recovery...done consistently, it's all got to be there. It's taken me a long time to find a combination that's working but I've spent the last few years giving all sorts of things a try. If I didn't think the results were good enough, I tried something else!
Train correctly and intensively
You can't have the results without the pain. If you aren't hurting, you aren't working hard enough. Do not confuse the "pain" and soreness of intense training with actual injury pain. Work correctly and you will not hurt yourself. In fact, you will recover stronger than before! This is why it's so important to have a trainer. You MUST go to your limits and beyond to force your body to adapt and change. A lot of people have trouble pushing themselves that hard, working on their own. If you work incorrectly, you also run the risk of not only wasting your effort but you CAN hurt yourself.
I've learned that I did not know the correct way to lift weights and that my previous trainers really did not guide me well. I'm sure that a big part of my ability now to lift heavier weights is because I finally have the form down right.
Please write me if you have questions or just want to talk. I am happy to share what I have learned. Leave a comment and I will write you back. ¶ 6:29 AM 0 Comments
Wednesday, July 29, 2009
A few people have made comments to me that they think I am obsessive. Well YEAH. I want results and I'm willing to work really hard to get them. And I've got photographic proof. I had an arm lift back in February. I went to see my plastic surgeon yesterday and she kept going on and on about the difference in me since she'd seen me in April. She insisted on taking some pictures. These pictures show my progress more dramatically than the photos I take myself for my nutritionist. Well, what do you think?
Comparison photos
She took some photos in April but they were posed a bit differently. Still, I could tell that my back and shoulders did not look much different from January. This change is really from this summer's work. I'm amazed at how my back has literally changed shape. And my traps and delts? Wow! I can hardly believe it! The summer's powerlifting and strict nutritional programs are producing some real results.
I was more or less overweight all my life. When I was a kid I was always the smart nerdy girl, not the athlete. I was not even all that coordinated. After I got through my medical issues a few years back, I developed a sense of control over my body which had felt completely out of control for so long. That sense of connectedness, that feeling of mastery, gave me the motivation to try things I never thought I could do. That has brought me to this place where I feel able to seek out physical challenges just as I have always taken on intellectual challenges. The programs I am doing this summer really ARE hardcore but that is what makes them work and I am feeling powerfully driven by my rapid advancement.
I am greatly enjoying the road I am on now. I will continue in this direction! Now I can be a Type A++ about physical and intellectual pursuits! ¶ 8:46 PM 0 Comments
Comparison photos
She took some photos in April but they were posed a bit differently. Still, I could tell that my back and shoulders did not look much different from January. This change is really from this summer's work. I'm amazed at how my back has literally changed shape. And my traps and delts? Wow! I can hardly believe it! The summer's powerlifting and strict nutritional programs are producing some real results.
I was more or less overweight all my life. When I was a kid I was always the smart nerdy girl, not the athlete. I was not even all that coordinated. After I got through my medical issues a few years back, I developed a sense of control over my body which had felt completely out of control for so long. That sense of connectedness, that feeling of mastery, gave me the motivation to try things I never thought I could do. That has brought me to this place where I feel able to seek out physical challenges just as I have always taken on intellectual challenges. The programs I am doing this summer really ARE hardcore but that is what makes them work and I am feeling powerfully driven by my rapid advancement.
I am greatly enjoying the road I am on now. I will continue in this direction! Now I can be a Type A++ about physical and intellectual pursuits! ¶ 8:46 PM 0 Comments
Tuesday, July 28, 2009
I last saw my plastic surgeon in April. Today she described the change in my musculature since then as "IMPRESSIVE"!!! She even wanted to take lots of photos to compare from earlier this year! I am very interested to see the difference! I also had an awesome workout this morning, deadlifting 165lbs for three full sets of five reps each. Last week I was able to pull out just one set. The improvement I am feeling seems to be so rapid, it is amazing me!
I have read many times that nutrition is the key. It's the make or break! If you have been working at diet and/or exercise and not getting results, you owe it to yourself to check this out! Shelby Starnes' Progressive Diet program. Yes it's tough. Yes it's unlike ANY diet you've ever been on. It might even change your perspective on food if you have dealt with some food issues! If you're ready to get COMPLETELY SERIOUS, to get hardcore with your exercise and nutrition, this is the solution!
I will reach nearly 2400 calories burned today and a bit shy of 12,000 steps.
¶ 9:17 PM 0 Comments
I have read many times that nutrition is the key. It's the make or break! If you have been working at diet and/or exercise and not getting results, you owe it to yourself to check this out! Shelby Starnes' Progressive Diet program. Yes it's tough. Yes it's unlike ANY diet you've ever been on. It might even change your perspective on food if you have dealt with some food issues! If you're ready to get COMPLETELY SERIOUS, to get hardcore with your exercise and nutrition, this is the solution!
I will reach nearly 2400 calories burned today and a bit shy of 12,000 steps.
¶ 9:17 PM 0 Comments
Three sets of deadlifts with 165lbs this morning. I didn't even realize I was doing it until I thought about it later! Last week I got through one set. Every day's food is the same now and I remember it all so I don't need to post that anymore. I'm having trouble getting food down this morning. No appetite at all.
Yesterday was a much bigger day than I thought it was! 11,000+ steps and 2286 calories burned. I'm over 1000 cals and 5000+ steps already this morning so I hope for another big day. I feel tired right now but by this evening I should pull out a cardio session.
Checking in with the plastic surgeon today. I think my arms have healed really well. ¶ 9:23 AM 0 Comments
Yesterday was a much bigger day than I thought it was! 11,000+ steps and 2286 calories burned. I'm over 1000 cals and 5000+ steps already this morning so I hope for another big day. I feel tired right now but by this evening I should pull out a cardio session.
Checking in with the plastic surgeon today. I think my arms have healed really well. ¶ 9:23 AM 0 Comments
Sunday, July 26, 2009
Eight Weeks Out
I've been on the program for eight and a half weeks now. My fat jeans are unwearable. All pairs of my skinny jeans fit comfortably for about a half hour. After about two hours they feel heavy and baggy. I have two dozen pairs of the pants I wear for work and two belts. One belt has become unwearable unless I add a notch hole but that's a little hillbilly for me! The other belt is on the last notch and my pants look a bit cinched. I got comments at the gym yesterday from people I don't know. They made it a point to tell me they can see the change in just the amount of time they'd started noticing me around.
Yesterday was an amazing day. I finally broke 3000 calories burned in one day! My highest ever since I got the BodyBugg!
I was gone much of the day and it was such pleasant weather that I walked everywhere I went. I logged an incredible 25,000 steps yesterday. I have no idea how far that might be!
Interestingly enough, my weight has not changed that much! But my powerlifting trainer told me yesterday that the amount of weight I can handle has gone up "dramatically." The only explanation here is that my body is building as much muscle as is physiologically possible for me. I have a lot working against me! Being a 49-year old woman means this will NOT be easy. Well OK being faced with a difficult job means I will just have to work harder to GET IT DONE. You want certain things in this life, you have to be willing to pay what they cost. ¶ 1:15 PM 2 Comments
I've been on the program for eight and a half weeks now. My fat jeans are unwearable. All pairs of my skinny jeans fit comfortably for about a half hour. After about two hours they feel heavy and baggy. I have two dozen pairs of the pants I wear for work and two belts. One belt has become unwearable unless I add a notch hole but that's a little hillbilly for me! The other belt is on the last notch and my pants look a bit cinched. I got comments at the gym yesterday from people I don't know. They made it a point to tell me they can see the change in just the amount of time they'd started noticing me around.
Yesterday was an amazing day. I finally broke 3000 calories burned in one day! My highest ever since I got the BodyBugg!
I was gone much of the day and it was such pleasant weather that I walked everywhere I went. I logged an incredible 25,000 steps yesterday. I have no idea how far that might be!
Interestingly enough, my weight has not changed that much! But my powerlifting trainer told me yesterday that the amount of weight I can handle has gone up "dramatically." The only explanation here is that my body is building as much muscle as is physiologically possible for me. I have a lot working against me! Being a 49-year old woman means this will NOT be easy. Well OK being faced with a difficult job means I will just have to work harder to GET IT DONE. You want certain things in this life, you have to be willing to pay what they cost. ¶ 1:15 PM 2 Comments
Saturday, July 25, 2009
Day 3, Week 8
Morning supplements
3g fish oil/2g evening primrose oil
Ephedra.
1
5:30am
35g whey isolate
Training with Zak 7am-8am
Carry almonds from Meal#1, protein powder and 3 eggs.
2
9:00am
3 egg whites/protein drink/almonds from Meal#1
3
12:00pm
5oz chicken/1/4 cup almonds
If I'm still downtown, go to WholeFoods for a rotisserie chicken lunch
4
4:30pm
35g whey isolate/16 almonds
5
7:30pm
4oz red meat/small green salad/1 tblsp macadamia nut oil ¶ 4:28 AM 0 Comments
3g fish oil/2g evening primrose oil
Ephedra.
1
5:30am
35g whey isolate
Training with Zak 7am-8am
Carry almonds from Meal#1, protein powder and 3 eggs.
2
9:00am
3 egg whites/protein drink/almonds from Meal#1
3
12:00pm
5oz chicken/1/4 cup almonds
If I'm still downtown, go to WholeFoods for a rotisserie chicken lunch
4
4:30pm
35g whey isolate/16 almonds
5
7:30pm
4oz red meat/small green salad/1 tblsp macadamia nut oil ¶ 4:28 AM 0 Comments
Friday, July 24, 2009
Day 2, Week 8
Saw a friend today who last saw me two weeks ago. She commented immediately that I looked different. I'm certain I'm picking up some momentum! I'm very pleased to see I easily reach and sustain a Target Heart Rate when I climb the stairs. I had an old Polar Monitor so I bought a new strap for it and put a battery in the display. My THR is supposed to be 120-145. On the stairs this morning I reached the 130s on the first lap, 140s on the second, and 150s on the third and fourth. My breathing is very steady and my recovery time is really fast! I cannot quite make a full hour of stair climbing yet, which at the speed I can sustain would be five laps of THE TOWER. I'm sure I will get there very quickly. It just gets kinda boring! Also today I learned that I cannot carry a waterbottle in the pocket of my flimsy mesh workout pants. They were gettin' pulled down! When I'm climbing I often wish I could climb without a shirt! I get soooooooo sweaty! I hate running into anybody in the elevator but between 4:30 and 5:15ish it doesn't happen very often!
2200 calories burned today and, oh man...9984 steps!!! I think I'll take 16 big steps around the house before I get in bed!
ONE HOUR of steady-state cardio
Morning supplements
3g fish oil/2g evening primrose oil
Ephedra.
Poach eggs and make chicken this morning. It's the same every day now without carbs! It's easier to manage.
1
6:30am
35g whey isolate/16 almonds
2
10:00am
5 egg whites
3
1:00pm
5oz chicken/1/4 cup almonds
4
4:30pm
35g whey isolate/16 almonds
5
7:30pm
4oz red meat/small green salad/1 tblsp macadamia nut oil ¶ 4:08 AM 0 Comments
2200 calories burned today and, oh man...9984 steps!!! I think I'll take 16 big steps around the house before I get in bed!
ONE HOUR of steady-state cardio
Morning supplements
3g fish oil/2g evening primrose oil
Ephedra.
Poach eggs and make chicken this morning. It's the same every day now without carbs! It's easier to manage.
1
6:30am
35g whey isolate/16 almonds
2
10:00am
5 egg whites
3
1:00pm
5oz chicken/1/4 cup almonds
4
4:30pm
35g whey isolate/16 almonds
5
7:30pm
4oz red meat/small green salad/1 tblsp macadamia nut oil ¶ 4:08 AM 0 Comments
Thursday, July 23, 2009
Day 1, Week 8
I benched 85lbs today on a bar. I think I will be able to handle 45lb dumbbells soon. Despite my training session, I will only burn 2210 cals today. Steps are also a bit low at 7125. Do better tomorrow! My clothes are getting crazy loose. I have to pull my belt to where my pants bunch up a little. I'm very interested to see what effect this new diet will have as it is a challenge for me. Trying to get a few bites of filet mignon down now and I don't know if I can make it! Beef is very difficult for me to digest.
ONE HOUR of steady-state cardio
Morning supplements
3g fish oil/2g evening primrose oil
Ephedra.
This morning I will poach eggs and make chicken to bring with me.
1
6:30am
35g whey isolate/16 almonds
2
9:30am
5 egg whites
3
12:30pm
5oz chicken/1/4 cup almonds
Have at least some chicken and supplement with a protein drink ahead of workout
3:00-4:00 Workout with Saran
4
4:30pm
35g whey isolate/16 almonds
Carry this meal with you to have after workout
5
7:30pm
4oz red meat/small green salad/1 tblsp macadamia nut oil ¶ 4:27 AM 0 Comments
ONE HOUR of steady-state cardio
Morning supplements
3g fish oil/2g evening primrose oil
Ephedra.
This morning I will poach eggs and make chicken to bring with me.
1
6:30am
35g whey isolate/16 almonds
2
9:30am
5 egg whites
3
12:30pm
5oz chicken/1/4 cup almonds
Have at least some chicken and supplement with a protein drink ahead of workout
3:00-4:00 Workout with Saran
4
4:30pm
35g whey isolate/16 almonds
Carry this meal with you to have after workout
5
7:30pm
4oz red meat/small green salad/1 tblsp macadamia nut oil ¶ 4:27 AM 0 Comments
Wednesday, July 22, 2009
The new diet is going to be difficult for me. It calls for a 5oz chicken meal and a 4oz beef meal each day. I don't think I can consume that much in one day! I had 4oz of filet mignon for lunch and I felt like I didn't want to eat for a week! I just can't handle really dense, slower digesting foods. It was several hours before I felt like I could eat anything solid again. Had 2oz of chicken for meal#5 but not until 9pm.
I will supplement with protein drinks to get in the whole requirement of protein grams. No more carbs for the rest of the program except for a weekly cheat meal! On the positive side however I feel myself becoming more lean as even my shirts feel big. But I can deadlift my weight so I am accomplishing the goal of retaining and developing more muscle! Working on it. ¶ 9:20 PM 0 Comments
I will supplement with protein drinks to get in the whole requirement of protein grams. No more carbs for the rest of the program except for a weekly cheat meal! On the positive side however I feel myself becoming more lean as even my shirts feel big. But I can deadlift my weight so I am accomplishing the goal of retaining and developing more muscle! Working on it. ¶ 9:20 PM 0 Comments
Day 7, Week 7
ONE HOUR of steady-state cardio
Morning supplements
3g fish oil/2g evening primrose oil
Fat burners: Ephedra.
1
6:30am
35g whey isolate/1 tbsp all natural peanut butter
2
10:00am
5 egg whites
3
1:30pm
4oz red meat/small green salad/1 tblsp macadamia nut oil
4
4:30pm
35g whey isolate/1 tbsp all natural peanut butter
5
7:30pm
5oz chicken/1/4 cup almonds ¶ 4:10 AM 0 Comments
Morning supplements
3g fish oil/2g evening primrose oil
Fat burners: Ephedra.
1
6:30am
35g whey isolate/1 tbsp all natural peanut butter
2
10:00am
5 egg whites
3
1:30pm
4oz red meat/small green salad/1 tblsp macadamia nut oil
4
4:30pm
35g whey isolate/1 tbsp all natural peanut butter
5
7:30pm
5oz chicken/1/4 cup almonds ¶ 4:10 AM 0 Comments
Tuesday, July 21, 2009
Every day is now the same!
Training at 6am downtown
Morning supplements
Fat burners: Ephedra.
meal 1 1 whole egg plus 4 whites
I made 6 egg whites before this was modified. It took me a long time to get them down.
meal 2 5oz of chicken with 1/4 cup almonds or walnuts
I may have had less than 5oz. I had less time to plan since this morning was training day.
meal 3 35g whey isolate (must be an isolate - i.e. zero carbs) with 1 tbsp all natural peanut butter
One meal that is no problem!
meal 4 4oz red meat, with 1 cup asparagus OR a small green salad, with 1 tblsp macadamia nut oil OR Extra virgin olive oil
Eating this much red meat makes me not want to eat for a week. I did not have the salad and I don't have the oil yet. I have to buy some.
meal 5 35g whey isolate with 1 tbsp of all-natural peanut butter
I am not going to be able to get this down. I will have to plan better.
In addition to the fat listed above, 3g of fish oil per day, and 2g of evening primrose oil.
Gotta find this evening primrose oil. It's super cheap online, expensive in stores!
Good workout day, despite not being able to do much walking I will reach 2425 cals burned and 9500+ steps. ¶ 4:36 AM 0 Comments
Morning supplements
Fat burners: Ephedra.
meal 1 1 whole egg plus 4 whites
I made 6 egg whites before this was modified. It took me a long time to get them down.
meal 2 5oz of chicken with 1/4 cup almonds or walnuts
I may have had less than 5oz. I had less time to plan since this morning was training day.
meal 3 35g whey isolate (must be an isolate - i.e. zero carbs) with 1 tbsp all natural peanut butter
One meal that is no problem!
meal 4 4oz red meat, with 1 cup asparagus OR a small green salad, with 1 tblsp macadamia nut oil OR Extra virgin olive oil
Eating this much red meat makes me not want to eat for a week. I did not have the salad and I don't have the oil yet. I have to buy some.
meal 5 35g whey isolate with 1 tbsp of all-natural peanut butter
I am not going to be able to get this down. I will have to plan better.
In addition to the fat listed above, 3g of fish oil per day, and 2g of evening primrose oil.
Gotta find this evening primrose oil. It's super cheap online, expensive in stores!
Good workout day, despite not being able to do much walking I will reach 2425 cals burned and 9500+ steps. ¶ 4:36 AM 0 Comments
Monday, July 20, 2009
Medium Day: Low-Moderate Intensity AM Cardio
Morning supplements
ephedra
40 minutes stairs, low to moderate intensity
I did not time my stair climb. I just did the Tower four times.
1
6:30am
25C/28P
brown rice/protein drink
2
10:00pm
15C/28P
brown rice/eggs/protein drink
3
1:00pm
20C/28P
chicken/protein drink/brown rice
4
4:30pm
28P/2 cups vegetables/6g healthy fat
protein drink/almonds
5
7:30
30P/3g fat
protein drink
I forgot to put on my BodyBugg today but I have walked a good bit. The day got away from me and I didn't really eat on time. I have done a lot of protein drinks today because I can't seem to get solid food down. I don't have much of an appetite. ¶ 6:52 PM 0 Comments
ephedra
40 minutes stairs, low to moderate intensity
I did not time my stair climb. I just did the Tower four times.
1
6:30am
25C/28P
brown rice/protein drink
2
10:00pm
15C/28P
brown rice/eggs/protein drink
3
1:00pm
20C/28P
chicken/protein drink/brown rice
4
4:30pm
28P/2 cups vegetables/6g healthy fat
protein drink/almonds
5
7:30
30P/3g fat
protein drink
I forgot to put on my BodyBugg today but I have walked a good bit. The day got away from me and I didn't really eat on time. I have done a lot of protein drinks today because I can't seem to get solid food down. I don't have much of an appetite. ¶ 6:52 PM 0 Comments
Sunday, July 19, 2009
Middle of Week Seven
My weight and bodyfat percentage are stabilizing lower after bouncing around a bit. I'm SURE I am building muscle as I continue to see physical changes and my weight training/cardio performance continues to extend. As I head toward the final third of the 12-week program I will start working with trainers three times a week. I plan also to double up on the cardio whenever I can, climbing stairs in the morning and doing something additional in the evening.
My legs are my worst problem area but I am very pleased to see obvious changes. They're definitely smaller. My mother has severe varicose veins and I have some, not a major problem for me. But I am noticing some veins I hadn't seen before that I believe are emerging because of the bodyfat reduction. I have a LONG way to go to dramatically alter the look and shape of my legs but I will work to reach the best level I can. I intend to have a thigh lift eventually. I already need one!
My hip bones are also becoming more prominent and interestingly enough, my stomach flab is way flatter! Weird! I had a very unusual experience this week. Ladies, you know how bodyshaping control undergarments feel, kinda snug like tights or hose? Yeah, well I put one on and it was no longer tight. It went on like normal underwear. So I took it off! I'm wearing my belts on smaller notches and walking around in pants that are loose. Certain smart-ass people are ragging on me for it! But I am not ready to buy new clothes yet. I'll get there! ¶ 2:00 PM 0 Comments
My legs are my worst problem area but I am very pleased to see obvious changes. They're definitely smaller. My mother has severe varicose veins and I have some, not a major problem for me. But I am noticing some veins I hadn't seen before that I believe are emerging because of the bodyfat reduction. I have a LONG way to go to dramatically alter the look and shape of my legs but I will work to reach the best level I can. I intend to have a thigh lift eventually. I already need one!
My hip bones are also becoming more prominent and interestingly enough, my stomach flab is way flatter! Weird! I had a very unusual experience this week. Ladies, you know how bodyshaping control undergarments feel, kinda snug like tights or hose? Yeah, well I put one on and it was no longer tight. It went on like normal underwear. So I took it off! I'm wearing my belts on smaller notches and walking around in pants that are loose. Certain smart-ass people are ragging on me for it! But I am not ready to buy new clothes yet. I'll get there! ¶ 2:00 PM 0 Comments
Saturday, July 18, 2009
Low Day: High Intensity Cardio
I was not at home most of yesterday but I did keep up with my food and I had a very good couple of high burn days: 2384 cals yesterday over 14000 steps and 2426 along with 13776 steps on Friday!
Training at 7am downtown
Morning supplements
Fat burners: Ephedra.
1
6:00am
15C/28P/3 fish oil gelcaps
protein drink
2
9:00
15C/28P/3 fish oil gelcaps
protein drink/oatmeal
3
12:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
Fat burners: ephedra
4
3:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
5
7:30pm
28P/6g fat ¶ 7:20 AM 0 Comments
Training at 7am downtown
Morning supplements
Fat burners: Ephedra.
1
6:00am
15C/28P/3 fish oil gelcaps
protein drink
2
9:00
15C/28P/3 fish oil gelcaps
protein drink/oatmeal
3
12:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
Fat burners: ephedra
4
3:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
5
7:30pm
28P/6g fat ¶ 7:20 AM 0 Comments
Friday, July 17, 2009
Low Day: High Intensity Cardio
18 one-minute intervals with warm up and cool down
did 22 intervals to do the building two full times
Morning supplements
Fat burners: Ephedra.
I will make eggs and chicken this morning. I think I will get an oatmeal at Starbucks on the way into work
1
6:30am
15C/28P/3 fish oil gelcaps
protein drink/oatmeal
2
10:00
15C/28P/3 fish oil gelcaps
protein drink/rest of the oatmeal
3
1:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
salad/chicken
Fat burners: ephedra
4
4:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
5
7:30pm
28P/6g fat ¶ 4:18 AM 0 Comments
did 22 intervals to do the building two full times
Morning supplements
Fat burners: Ephedra.
I will make eggs and chicken this morning. I think I will get an oatmeal at Starbucks on the way into work
1
6:30am
15C/28P/3 fish oil gelcaps
protein drink/oatmeal
2
10:00
15C/28P/3 fish oil gelcaps
protein drink/rest of the oatmeal
3
1:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
salad/chicken
Fat burners: ephedra
4
4:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
5
7:30pm
28P/6g fat ¶ 4:18 AM 0 Comments
Thursday, July 16, 2009
Medium Day: Low-Moderate Intensity AM Cardio
The day got away from me! No issues today except Meal#4, 1-1/2 hour late as usual!!! Will have a protein drink before I go to bed for meal#5.
I will just barely break 2000 calories today. 8340 steps.
Morning supplements
ephedra
40 minutes stairs, low to moderate intensity
I need 60gC for Medium Carb day so I need about 1 1/3cup of brown rice. I will poach eggs and make chicken though I'm a little sick of chicken. Have made it about four different ways now, need to come up with another!
1
6:30am
25C/28P
2
10:00pm
15C/28P
3
1:00pm
20C/28P
4
4:30pm
28P/2 cups vegetables/6g healthy fat
5
7:30
30P/3g fat ¶ 4:55 AM 0 Comments
I will just barely break 2000 calories today. 8340 steps.
Morning supplements
ephedra
40 minutes stairs, low to moderate intensity
I need 60gC for Medium Carb day so I need about 1 1/3cup of brown rice. I will poach eggs and make chicken though I'm a little sick of chicken. Have made it about four different ways now, need to come up with another!
1
6:30am
25C/28P
2
10:00pm
15C/28P
3
1:00pm
20C/28P
4
4:30pm
28P/2 cups vegetables/6g healthy fat
5
7:30
30P/3g fat ¶ 4:55 AM 0 Comments
Wednesday, July 15, 2009
Low Day: High Intensity Cardio
Last day of Week Six! I will be half way!
18 one-minute intervals with warm up and cool down
I can do the first lap of The Tower in about 10 mins.
Morning supplements
Fat burners: Ephedra.
I will make eggs, chicken, and rice this morning
got it
1
6:30am
15C/28P/3 fish oil gelcaps
brown rice/protein drink
2
10:00
15C/28P/3 fish oil gelcaps
brown rice/protein drink/eggs
3
1:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
It's been nearly two hours and I can't get this meal down. I'm going to have to drink it!
Fat burners: ephedra
4
4:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
I got goofed up when I had so much trouble with Meal#3. I had a protein drink as soon as I got home today.
5
7:30pm
28P/6g fat
Finally finished the chicken I made today. Will supplement with a protein drink/almonds
I will end today with about 2100 calories burned and 8500 steps ¶ 4:56 AM 0 Comments
18 one-minute intervals with warm up and cool down
I can do the first lap of The Tower in about 10 mins.
Morning supplements
Fat burners: Ephedra.
I will make eggs, chicken, and rice this morning
got it
1
6:30am
15C/28P/3 fish oil gelcaps
brown rice/protein drink
2
10:00
15C/28P/3 fish oil gelcaps
brown rice/protein drink/eggs
3
1:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
It's been nearly two hours and I can't get this meal down. I'm going to have to drink it!
Fat burners: ephedra
4
4:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
I got goofed up when I had so much trouble with Meal#3. I had a protein drink as soon as I got home today.
5
7:30pm
28P/6g fat
Finally finished the chicken I made today. Will supplement with a protein drink/almonds
I will end today with about 2100 calories burned and 8500 steps ¶ 4:56 AM 0 Comments
Tuesday, July 14, 2009
At the Half-Way Point
Tomorrow will be the last day of Week Six. Half way through the Twelve Week Program. It's a pretty amazing experience so far!!! Besides feeling GREAT and discovering my physical abilities improving geometrically, my clothes are getting stupid big on me. Clearly I am holding on to lean muscle, building what is likely to be a high amount of muscle for a nearly 50-year old woman, and definitely losing fat. My hair and skin look great and I feel fantastic all the time. Someone I know who started the program a week ago is also amazed at how, just like me, he is already seeing and feeling benefits very rapidly! I am handling more weight than I could before and my trainer is quite impressed and I am achieving cardio performance levels I could never reach before. And I keep pulling my belt to a point where it feels comfortable but it would make my pants look really cinched so I'm opting for wearing it loose!
I gotta pimp for my consultant because his program is great! Shelby's Progressive Program is appropriate for a lot of people who want to lose weight and get lean.
I have started sessions at 6am Tuesdays with the powerlifting trainer so I'll be doing Tuesdays and Saturdays with him and a strength workout myself on Thursday. I will do cardio six days a week and kettlebell and abs workouts in between.
My calorie burn and steps today were really good!
I am going to bed EARLY!!! I will make about 2400 calories today and I did nearly 11,300 steps. ¶ 8:27 PM 0 Comments
I gotta pimp for my consultant because his program is great! Shelby's Progressive Program is appropriate for a lot of people who want to lose weight and get lean.
I have started sessions at 6am Tuesdays with the powerlifting trainer so I'll be doing Tuesdays and Saturdays with him and a strength workout myself on Thursday. I will do cardio six days a week and kettlebell and abs workouts in between.
My calorie burn and steps today were really good!
I am going to bed EARLY!!! I will make about 2400 calories today and I did nearly 11,300 steps. ¶ 8:27 PM 0 Comments
Low Day: High Intensity Cardio
18 one-minute intervals with warm up and cool down
didn't do cardio this morning because I had Zak at 6am. I will do it tonight.
Morning supplements
Fat burners: Ephedra.
Made eggs and chicken this morning
1
4:30am
15C/28P/3 fish oil gelcaps
rice cake/protein drink
2
8:00
15C/28P/3 fish oil gelcaps
protein drink/oatmeal/eggs
3
12:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
chicken/salad/protein drink
Fat burners: ephedra
4
4:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
made it home on time to eat this meal
5
7:30pm
28P/6g fat
protein drink/almonds ¶ 11:59 AM 0 Comments
didn't do cardio this morning because I had Zak at 6am. I will do it tonight.
Morning supplements
Fat burners: Ephedra.
Made eggs and chicken this morning
1
4:30am
15C/28P/3 fish oil gelcaps
rice cake/protein drink
2
8:00
15C/28P/3 fish oil gelcaps
protein drink/oatmeal/eggs
3
12:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
chicken/salad/protein drink
Fat burners: ephedra
4
4:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
made it home on time to eat this meal
5
7:30pm
28P/6g fat
protein drink/almonds ¶ 11:59 AM 0 Comments
Monday, July 13, 2009
Medium Day: Low-Moderate Intensity AM Cardio
Morning supplements
ephedra
40 minutes stairs, low to moderate intensity
I slept through my alarm!!!!!!!!!!!
I need 60gC today so I need about 1 1/3cup of brown rice. I will poach eggs and make chicken this morning.
1
6:30am
25C/28P
brown rice/protein drink
2
10:00pm
15C/28P
brown rice/protein drink
I had a few bites of egg but I really do not feel like eating anything so I'm going to do a protein drink. I'm struggling to get it all down right now.
3
1:00pm
20C/28P
brown rice/protein drink/the rest of the eggs
4
4:30pm
28P/2 cups vegetables/6g healthy fat
I got goofed up today because I was having trouble getting food down. I had my chicken but really I just kept picking at everything all afternoon. Had a protein drink when I got home/almonds
I climbed the stairs tonight because I overslept this morning. I decideed not to use the timer and just climb the whole building four times. Not a problem.
5
7:30
30P/3g fat
almonds/protein drink
No appetite
Calorie burn was 2150, about 9200 steps. ¶ 6:40 AM 0 Comments
ephedra
40 minutes stairs, low to moderate intensity
I slept through my alarm!!!!!!!!!!!
I need 60gC today so I need about 1 1/3cup of brown rice. I will poach eggs and make chicken this morning.
1
6:30am
25C/28P
brown rice/protein drink
2
10:00pm
15C/28P
brown rice/protein drink
I had a few bites of egg but I really do not feel like eating anything so I'm going to do a protein drink. I'm struggling to get it all down right now.
3
1:00pm
20C/28P
brown rice/protein drink/the rest of the eggs
4
4:30pm
28P/2 cups vegetables/6g healthy fat
I got goofed up today because I was having trouble getting food down. I had my chicken but really I just kept picking at everything all afternoon. Had a protein drink when I got home/almonds
I climbed the stairs tonight because I overslept this morning. I decideed not to use the timer and just climb the whole building four times. Not a problem.
5
7:30
30P/3g fat
almonds/protein drink
No appetite
Calorie burn was 2150, about 9200 steps. ¶ 6:40 AM 0 Comments
Sunday, July 12, 2009
WEEK SIX I'm still pluggin' away. Yesterday was HIGH BURN day. I also got in a huge 18,000+ steps! As often happens on this day, I fell asleep between 2pm and 4pm. Can you tell?
Zak really worked my shoulders and back yesterday and I feel it this morning! ¶ 9:31 AM 0 Comments
Zak really worked my shoulders and back yesterday and I feel it this morning! ¶ 9:31 AM 0 Comments
Friday, July 10, 2009
Low Day: High Intensity Cardio
18 one-minute intervals with warm up and cool down
did the first full lap of the Tower in 10 minutes, my best time yet
Morning supplements
Fat burners: Ephedra.
I am going to do rice cakes for my carbs today and make chicken and poached eggs to take to work. I will also pack a salad and protein powder in a shaker bottle.
1
6:00am
15C/28P/3 fish oil gelcaps
rice cake/protein drink
2
10:00
15C/28P/3 fish oil gelcaps
rice cake/eggs/protein drink
3
1:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
chicken/salad/protein drink
Fat burners: ephedra
4
4:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
chicken
I am going to walk toward home and finish this meal whenever I get in.
5
7:30pm
28P/6g fat ¶ 5:06 AM 0 Comments
did the first full lap of the Tower in 10 minutes, my best time yet
Morning supplements
Fat burners: Ephedra.
I am going to do rice cakes for my carbs today and make chicken and poached eggs to take to work. I will also pack a salad and protein powder in a shaker bottle.
1
6:00am
15C/28P/3 fish oil gelcaps
rice cake/protein drink
2
10:00
15C/28P/3 fish oil gelcaps
rice cake/eggs/protein drink
3
1:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
chicken/salad/protein drink
Fat burners: ephedra
4
4:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
chicken
I am going to walk toward home and finish this meal whenever I get in.
5
7:30pm
28P/6g fat ¶ 5:06 AM 0 Comments
Thursday, July 9, 2009
Medium Day: Low-Moderate Intensity AM Cardio
Starting Week SIX. Wow.
Morning supplements
ephedra
40 minutes stairs, low to moderate intensity
3 laps of the Tower + 15
I need 60gC today so I need about 1 1/3cup of brown rice. I will poach eggs and make chicken this morning.
1
6:30am
25C/28P
brown rice/protein drink
2
10:00pm
15C/28P
brown rice/protein drink/eggs
3
1:00pm
20C/28P
brown rice/protein drink
4
4:30pm
28P/2 cups vegetables/6g healthy fat
chicken/protein drink/salad
5
7:30
30P/3g fat ¶ 4:01 AM 0 Comments
Morning supplements
ephedra
40 minutes stairs, low to moderate intensity
3 laps of the Tower + 15
I need 60gC today so I need about 1 1/3cup of brown rice. I will poach eggs and make chicken this morning.
1
6:30am
25C/28P
brown rice/protein drink
2
10:00pm
15C/28P
brown rice/protein drink/eggs
3
1:00pm
20C/28P
brown rice/protein drink
4
4:30pm
28P/2 cups vegetables/6g healthy fat
chicken/protein drink/salad
5
7:30
30P/3g fat ¶ 4:01 AM 0 Comments
Wednesday, July 8, 2009
Low Day: High Intensity Cardio
18 one-minute intervals with warm up and cool down
I have been a bit tired of doing the stairs. I will get back on them today.
Done deal
Morning supplements
Fat burners: Um. I hittin' the hard stuff. Ephedra.
yeah I don't feel anything!
Today I will bake a yam for my carbs and make chicken and poached eggs to take to work. I will also pack a salad and protein powder in a shaker bottle.
1
6:00am
15C/28P/3 fish oil gelcaps
rice cake/protein drink
2
10:00
15C/28P/3 fish oil gelcaps
eggs/rice cake/chicken
3
1:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
chicken/salad
Fat burners: ephedra
4
4:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
protein drink/salad
5
7:30pm
28P/6g fat
protein drink/peanut butter
I will make about 2100 cals burned today; I walked 8700 steps. I am going to do a light workout before I go to bed so my actually calorie burn should be higher than the projected number. ¶ 5:01 AM 0 Comments
I have been a bit tired of doing the stairs. I will get back on them today.
Done deal
Morning supplements
Fat burners: Um. I hittin' the hard stuff. Ephedra.
yeah I don't feel anything!
Today I will bake a yam for my carbs and make chicken and poached eggs to take to work. I will also pack a salad and protein powder in a shaker bottle.
1
6:00am
15C/28P/3 fish oil gelcaps
rice cake/protein drink
2
10:00
15C/28P/3 fish oil gelcaps
eggs/rice cake/chicken
3
1:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
chicken/salad
Fat burners: ephedra
4
4:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
protein drink/salad
5
7:30pm
28P/6g fat
protein drink/peanut butter
I will make about 2100 cals burned today; I walked 8700 steps. I am going to do a light workout before I go to bed so my actually calorie burn should be higher than the projected number. ¶ 5:01 AM 0 Comments
Tuesday, July 7, 2009
Today I will reach about 2300 calories burned and just a bit short of 10,000 steps. I have not done the stairs for the last two days because I've been a little SICK OF 'EM! And I am nearing the half-way point of my 12 week program. It's all a bit. Well. Tiring. Yes indeed. But I'm back on it! And I'll give it my best shot!
I am benching 40lb dumbbells now which I could not handle about a month or so ago. ¶ 9:06 PM 0 Comments
I am benching 40lb dumbbells now which I could not handle about a month or so ago. ¶ 9:06 PM 0 Comments
Low Day: High Intensity Cardio
18 one-minute intervals with warm up and cool down
did not climb the stairs today.
Morning supplements
Fat burners: Green tea extract and chocamine
1
6:00am
15C/28P/3 fish oil gelcaps
brown rice/protein drink
2
10:00
15C/28P/3 fish oil gelcaps
brown rice/poached eggs/protein drink
3
1:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
chicken/salad I brought from home
Fat burners: Green tea extract and chocamine
3:00-4:00 Training with Saran rescheduled
Very fun session with circuit-style stuff
4
4:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
brought protein powder with me to the gym. missed the veggies!
5
7:30pm
28P/6g fat
protein drink. I'm not interested in anything tonight. I'm very tired and going to bed early ¶ 6:02 AM 0 Comments
did not climb the stairs today.
Morning supplements
Fat burners: Green tea extract and chocamine
1
6:00am
15C/28P/3 fish oil gelcaps
brown rice/protein drink
2
10:00
15C/28P/3 fish oil gelcaps
brown rice/poached eggs/protein drink
3
1:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
chicken/salad I brought from home
Fat burners: Green tea extract and chocamine
3:00-4:00 Training with Saran rescheduled
Very fun session with circuit-style stuff
4
4:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
brought protein powder with me to the gym. missed the veggies!
5
7:30pm
28P/6g fat
protein drink. I'm not interested in anything tonight. I'm very tired and going to bed early ¶ 6:02 AM 0 Comments
Monday, July 6, 2009
Morning supplements
green tea extract and chocamine
I did not do the stairs this morning
I have made poached eggs, steak, brown rice and salad to bring with me today
1
6:30am
25C/28P
protein drink/poached egg/brown rice
2
10:00pm
15C/28P
3
1:00pm
20C/28P
4
4:00pm
28P/2 cups vegetables/6g healthy fat
5
7:00pm
30P/3g fat ¶ 6:25 AM 0 Comments
green tea extract and chocamine
I did not do the stairs this morning
I have made poached eggs, steak, brown rice and salad to bring with me today
1
6:30am
25C/28P
protein drink/poached egg/brown rice
2
10:00pm
15C/28P
3
1:00pm
20C/28P
4
4:00pm
28P/2 cups vegetables/6g healthy fat
5
7:00pm
30P/3g fat ¶ 6:25 AM 0 Comments
Saturday, July 4, 2009
I survived my misadventure with the jump rope today! Get to the punchline: I went to go jump rope in the basement parking garage of my building, shifted position a little and ended up underneath a fluorescent light. You figure it out! I still think it was not as stupid as the time I sent myself 22,000 emails but that was not life-threatening. Needless to say, my search goes on for the perfect place to jump rope.
I will reach around 2150 burned today and over 10,300 steps. I'm sure I need to learn the value of RECOVERY. I did four sets of perfect-form Sumo squats yesterday with a heavy kettlebell and I really feel them today! The soreness actually feels better if I keep moving but I'm sure I need to give myself a bit of a BREAK here! Tomorrow is No-Cardio Day, still I have plans that will have me walking quite a bit.
I got an email with some questions about last night's post but I'm rather tired! I promise to discuss the topic further this week. ¶ 10:24 PM 0 Comments
I will reach around 2150 burned today and over 10,300 steps. I'm sure I need to learn the value of RECOVERY. I did four sets of perfect-form Sumo squats yesterday with a heavy kettlebell and I really feel them today! The soreness actually feels better if I keep moving but I'm sure I need to give myself a bit of a BREAK here! Tomorrow is No-Cardio Day, still I have plans that will have me walking quite a bit.
I got an email with some questions about last night's post but I'm rather tired! I promise to discuss the topic further this week. ¶ 10:24 PM 0 Comments
Low Day: High Intensity Cardio
18 one-minute intervals with warm up and cool down
Already making some changes here! I slept late. It's 8:30. I would like to do some other things this morning so I am having Meal#1 now.
Morning supplements
Fat burners: Green tea extract and chocamine
1
8:30am
15C/28P/3 fish oil gelcaps
rice cake/protein drink
Going to let it settle a little by doing a few things around the house then will get out to the stairs. Afterward I would like to look around the building for a place to try jumping rope again. I also want to do some abs work today and get in a sauna. MUST go for a long walk today!!!!
Got my stairs in.
2
11:30
15C/28P/3 fish oil gelcaps
rice cake/poached eggs/protein drink
Discovered a possible good secret place for jumping rope. The last landing before the roof. It's above the top floor, accessible by steel stairs. Will check it out. I've always had trouble with jumping rope but my conditioning has been vastly improved since climbing stairs so I'll give it another try. I may find today, however, that my legs are too tired. Did 80 Sumo Squats yesterday! I was feelin' 'em on the stairs today!
Landing is too narrow. Will try the basement. The storage room seems like a possibility too.
3
2:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
chicken/salad
Fat burners: Green tea extract and chocamine
4
5:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
chicken/salad
5
8:30pm
28P/6g fat
protein drink/almonds ¶ 8:28 AM 0 Comments
Already making some changes here! I slept late. It's 8:30. I would like to do some other things this morning so I am having Meal#1 now.
Morning supplements
Fat burners: Green tea extract and chocamine
1
8:30am
15C/28P/3 fish oil gelcaps
rice cake/protein drink
Going to let it settle a little by doing a few things around the house then will get out to the stairs. Afterward I would like to look around the building for a place to try jumping rope again. I also want to do some abs work today and get in a sauna. MUST go for a long walk today!!!!
Got my stairs in.
2
11:30
15C/28P/3 fish oil gelcaps
rice cake/poached eggs/protein drink
Discovered a possible good secret place for jumping rope. The last landing before the roof. It's above the top floor, accessible by steel stairs. Will check it out. I've always had trouble with jumping rope but my conditioning has been vastly improved since climbing stairs so I'll give it another try. I may find today, however, that my legs are too tired. Did 80 Sumo Squats yesterday! I was feelin' 'em on the stairs today!
Landing is too narrow. Will try the basement. The storage room seems like a possibility too.
3
2:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
chicken/salad
Fat burners: Green tea extract and chocamine
4
5:30pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
chicken/salad
5
8:30pm
28P/6g fat
protein drink/almonds ¶ 8:28 AM 0 Comments
Friday, July 3, 2009
With a rescheduled training session, today is my high burn day. Will reach about 2450 tonight. I think about what it would take to reach 3000 in a day. I might surprise myself one of these days!
I've been thinking a lot lately about what is THE RIGHT THING TO DO. People expend so much time and effort on doing THE WRONG THING! And oh that pains me! I have such a difficult time struggling with the reality that I can't go around fixing every broken, underperforming, or inefficient thing I see though I always wish I could! I see people pursuing what I know will turn out to be the wrong choice for them but I have to stand back and watch them fail. When I have confidence that time will prove me right about something, it pretty much always works out that way.
It's true I am an extremely headstrong person. But I have learned the very valuable lesson of constantly pursuing trial and error and, most importantly, letting go of what's not working while putting greater focus on what is. I've also learned through the years that possibly the most genius thing you can do is LEARN FROM OTHER PEOPLE'S TRIAL & ERROR! What's working or failing for somebody else? When you identify someone who has what you want, who is accomplishing what you want to do, well then! Find out everything you can about what they're doing!
This comes back to another concept I've discussed before: Paying for what you want. Everything costs something. And you always have to decide if you're willing to pay! It occurs to me also that the cost of some of our choices can be all different. A lot of people have genetic gifts that I don't have and I am working my ass off to compensate for that. I can't waste any energy being jealous of them; I just have to get my butt out of bed before dawn every single day and get WORKING on my goals. I am an extremely fortunate person as it is! I am endowed with the physical and mental abilities to work toward goals so they don't seem out of reach to me! That's half the battle right there! I have things other people can never hope to even work toward: I am extremely intelligent and I possess a wide range of abilities, especially the autodidactic ability to teach myself just about anything I might want to learn. So other women have fabulous legs just naturally and I've got my grandmother's huge ankles that will NEVER look nice in pumps! I will work to be the best I can be and I'll be happy when I think I'm there!
I don't pray of course but you know that "Serenity Prayer"--"grant me the serenity to accept the things I cannot change"??? Oh ugh. Too many people give up too easily. They figure out the price of something and they decide they're unwilling to pay it. So they create entire mindset constructs to convince themselves they're happy with what they've decided to settle for! No way could I succumb to that. I will work toward something for YEARS if that's what it takes! And I only feel discouraged if I don't have a plan. PLAN to keep looking until you find what is the right thing for you. ¶ 9:54 PM 0 Comments
I've been thinking a lot lately about what is THE RIGHT THING TO DO. People expend so much time and effort on doing THE WRONG THING! And oh that pains me! I have such a difficult time struggling with the reality that I can't go around fixing every broken, underperforming, or inefficient thing I see though I always wish I could! I see people pursuing what I know will turn out to be the wrong choice for them but I have to stand back and watch them fail. When I have confidence that time will prove me right about something, it pretty much always works out that way.
It's true I am an extremely headstrong person. But I have learned the very valuable lesson of constantly pursuing trial and error and, most importantly, letting go of what's not working while putting greater focus on what is. I've also learned through the years that possibly the most genius thing you can do is LEARN FROM OTHER PEOPLE'S TRIAL & ERROR! What's working or failing for somebody else? When you identify someone who has what you want, who is accomplishing what you want to do, well then! Find out everything you can about what they're doing!
This comes back to another concept I've discussed before: Paying for what you want. Everything costs something. And you always have to decide if you're willing to pay! It occurs to me also that the cost of some of our choices can be all different. A lot of people have genetic gifts that I don't have and I am working my ass off to compensate for that. I can't waste any energy being jealous of them; I just have to get my butt out of bed before dawn every single day and get WORKING on my goals. I am an extremely fortunate person as it is! I am endowed with the physical and mental abilities to work toward goals so they don't seem out of reach to me! That's half the battle right there! I have things other people can never hope to even work toward: I am extremely intelligent and I possess a wide range of abilities, especially the autodidactic ability to teach myself just about anything I might want to learn. So other women have fabulous legs just naturally and I've got my grandmother's huge ankles that will NEVER look nice in pumps! I will work to be the best I can be and I'll be happy when I think I'm there!
I don't pray of course but you know that "Serenity Prayer"--"grant me the serenity to accept the things I cannot change"??? Oh ugh. Too many people give up too easily. They figure out the price of something and they decide they're unwilling to pay it. So they create entire mindset constructs to convince themselves they're happy with what they've decided to settle for! No way could I succumb to that. I will work toward something for YEARS if that's what it takes! And I only feel discouraged if I don't have a plan. PLAN to keep looking until you find what is the right thing for you. ¶ 9:54 PM 0 Comments
Low Day: High Intensity Cardio
18 one-minute intervals with warm up and cool down
OK got it done. Great idea of the week: I got a wristband to hold the GymBoss against the inside of my wrist. I can feel it vibrate better. I can't hear the beep over my music. I had been clipping the GymBoss to the inside of my waistband against my hipbone but when I get to climbing really hard I don't always feel it.
Morning supplements
Fat burners: Green tea extract and chocamine
This morning I will poach eggs to bring with me to the gym and bring extra eggs and protein powder if I decide to stay downtown. I will carry my fishoil caps as well.
1
7:00am
15C/28P/3 fish oil gelcaps
protein drink/forgot to have a rice cake before I ran out of the house to get to my training session
9:00-10:00 Training session with Zak
2
10:00
15C/28P/3 fish oil gelcaps
rice cake/protein drink/poached eggs
Pack this meal and bring it with you to the gym!!!
Went to the Sbux near my gym and got an oatmeal and an iced tea. Dumped the protein powder into the iced tea. Had a poached egg too.
3
1:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
OK got all messed up here!!! Got home, had some eye round but not enough to make 28P. Meant to have a couple poached eggs and a salad then got busy at my desk. It's now 3:30!!!! Oh geez. I'm going to push up Meal#4.
Fat burners: Green tea extract and chocamine
4
8:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
Oh boy. I'm a good hour and a half late on this meal! For #5 I'll have a protein drink at bedtime with the slower-digesting custom protein blend stuff I have.
5
7:30pm
28P/6g fat ¶ 6:09 AM 0 Comments
OK got it done. Great idea of the week: I got a wristband to hold the GymBoss against the inside of my wrist. I can feel it vibrate better. I can't hear the beep over my music. I had been clipping the GymBoss to the inside of my waistband against my hipbone but when I get to climbing really hard I don't always feel it.
Morning supplements
Fat burners: Green tea extract and chocamine
This morning I will poach eggs to bring with me to the gym and bring extra eggs and protein powder if I decide to stay downtown. I will carry my fishoil caps as well.
1
7:00am
15C/28P/3 fish oil gelcaps
protein drink/forgot to have a rice cake before I ran out of the house to get to my training session
9:00-10:00 Training session with Zak
2
10:00
15C/28P/3 fish oil gelcaps
rice cake/protein drink/poached eggs
Pack this meal and bring it with you to the gym!!!
Went to the Sbux near my gym and got an oatmeal and an iced tea. Dumped the protein powder into the iced tea. Had a poached egg too.
3
1:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
OK got all messed up here!!! Got home, had some eye round but not enough to make 28P. Meant to have a couple poached eggs and a salad then got busy at my desk. It's now 3:30!!!! Oh geez. I'm going to push up Meal#4.
Fat burners: Green tea extract and chocamine
4
8:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
Oh boy. I'm a good hour and a half late on this meal! For #5 I'll have a protein drink at bedtime with the slower-digesting custom protein blend stuff I have.
5
7:30pm
28P/6g fat ¶ 6:09 AM 0 Comments
Thursday, July 2, 2009
I will make only 1956 cals today! Once a week I take one day to mostly waste. Turned out to be today! Although I did still do the stairs (at 6am) and I did my grain commentary work and all my laundry. Also cooked a roast, read a book for awhile, watched a DVD, and generally poked around the house. But I also played Mafia Wars for as long as I wanted and decided against going out anywhere. So my wasted day for this week is OVER!
¶ 9:54 PM 0 Comments
Medium Day: Low-Moderate Intensity AM Cardio
Day One of Week FIVE!
Morning supplements
green tea extract and chocamine
40 minutes stairs, low to moderate intensity
Three laps of The Tower plus 15
I am working at home today to give a little extra extension to my holiday time. I am sleeping in clear till 6am!!!
1
7:30am
25C/28P
since I'm at home I will probably treat myself to oatmeal!
already running late on this! must make breakfast NOW!!!!!
Finally ate at 9:00. this throws my day off already. I should have had a protein drink and made oatmeal for meal#2
2
12:30pm
15C/28P
eye round/yam which didn't agree with me. Hurtin'. Not sure why.
Training session rescheduled
3
4:00pm
20C/28P
chicken/rice cake
4
7:00pm
28P/2 cups vegetables/6g healthy fat
eye round/lettuce/almonds
5
Bedtime
30P/3g fat
protein drink/almonds
have a protein drink ¶ 6:27 AM 0 Comments
Morning supplements
green tea extract and chocamine
40 minutes stairs, low to moderate intensity
Three laps of The Tower plus 15
I am working at home today to give a little extra extension to my holiday time. I am sleeping in clear till 6am!!!
1
7:30am
25C/28P
since I'm at home I will probably treat myself to oatmeal!
already running late on this! must make breakfast NOW!!!!!
Finally ate at 9:00. this throws my day off already. I should have had a protein drink and made oatmeal for meal#2
2
12:30pm
15C/28P
eye round/yam which didn't agree with me. Hurtin'. Not sure why.
Training session rescheduled
3
4:00pm
20C/28P
chicken/rice cake
4
7:00pm
28P/2 cups vegetables/6g healthy fat
eye round/lettuce/almonds
5
Bedtime
30P/3g fat
protein drink/almonds
have a protein drink ¶ 6:27 AM 0 Comments
Wednesday, July 1, 2009
I will clear 2100+ by midnight. I will work at home tomorrow and sleep in till 6am before doing 40 minutes of cardio.
9400+ steps today.
I've been reading about how we process different kinds of information in different parts of our brain. Impulsive behavior and reasoning are handled in different areas. And you can force your thoughts to change types!
I read that there is an explanation for how I carry on these arguments with myself in my head. Apparently, I am always doing myself a great service! It's called cognitive reappraisal. Urges to respond to an impulsive behavior will form in a particular part of the brain. If you delay your reaction and begin thinking through the impulse, you will transfer the thought to an area of the brain that handles higher reasoning. You can successfully talk yourself out of it!
I will plan ahead of time to circumvent my own resistance. I have told myself that I WILL NOT SKIP CARDIO. I will NOT come to the blog and say I didn't do it! And I trudge on out to the stairs, every single morning that I'm supposed to! I will start climbing and damn near every morning I will start thinking about how I could cut my session short. BUT I NEVER DO. I talk myself out of it. And before long I am finished and greatly appreciating and enjoying how excellent I feel! Not just for how great a good hard cardio session will make me feel, but for getting the job done AGAIN!
I have been having some odd cravings for cookies! But I am completely focused on getting more good news come Sunday when I do my pictures and check weight and bodyfat. You want to see how I've been doing? OK...
My lower back. From 6/7 and last weekend, 6/28. That's actually only three weeks time. I'm wearing the same shorts in each picture. I'm tellin' ya. This is workin'!!! ¶ 9:31 PM 0 Comments
9400+ steps today.
I've been reading about how we process different kinds of information in different parts of our brain. Impulsive behavior and reasoning are handled in different areas. And you can force your thoughts to change types!
I read that there is an explanation for how I carry on these arguments with myself in my head. Apparently, I am always doing myself a great service! It's called cognitive reappraisal. Urges to respond to an impulsive behavior will form in a particular part of the brain. If you delay your reaction and begin thinking through the impulse, you will transfer the thought to an area of the brain that handles higher reasoning. You can successfully talk yourself out of it!
I will plan ahead of time to circumvent my own resistance. I have told myself that I WILL NOT SKIP CARDIO. I will NOT come to the blog and say I didn't do it! And I trudge on out to the stairs, every single morning that I'm supposed to! I will start climbing and damn near every morning I will start thinking about how I could cut my session short. BUT I NEVER DO. I talk myself out of it. And before long I am finished and greatly appreciating and enjoying how excellent I feel! Not just for how great a good hard cardio session will make me feel, but for getting the job done AGAIN!
I have been having some odd cravings for cookies! But I am completely focused on getting more good news come Sunday when I do my pictures and check weight and bodyfat. You want to see how I've been doing? OK...
My lower back. From 6/7 and last weekend, 6/28. That's actually only three weeks time. I'm wearing the same shorts in each picture. I'm tellin' ya. This is workin'!!! ¶ 9:31 PM 0 Comments
Low Day: High Intensity Cardio
Last Day of Week Four!
18 one-minute intervals with warm up and cool down
Done of course!
Morning supplements
Fat burners: Green tea extract and chocamine
This morning I will bake a garnet yam, I need only about 3/4 cup total. I will poach eggs. I roasted an eye round last night that I will have for Meal#3. I might go to the movies today so I will pack Meal#4 AND EAT IT ON TIME!!! I will have chicken defrosted for meal#5.
I always carry my day's supply of fishoil caps
1
7:00am
15C/28P/3 fish oil gelcaps
yam/protein drink
2
10:00
15C/28P/3 fish oil gelcaps
rice cake/protein drink/poached eggs
3
1:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
eye round roast/salad
Fat burners: Green tea extract and chocamine
4
4:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
Packing a baggie of protein powder
Took my baggie of protein powder to Starbucks where my barista who loves Dagny Taggart made me a delicious black iced tea! ON TIME!!!!
5
7:30pm
28P/6g fat
eye round/almonds ¶ 4:47 AM 0 Comments
18 one-minute intervals with warm up and cool down
Done of course!
Morning supplements
Fat burners: Green tea extract and chocamine
This morning I will bake a garnet yam, I need only about 3/4 cup total. I will poach eggs. I roasted an eye round last night that I will have for Meal#3. I might go to the movies today so I will pack Meal#4 AND EAT IT ON TIME!!! I will have chicken defrosted for meal#5.
I always carry my day's supply of fishoil caps
1
7:00am
15C/28P/3 fish oil gelcaps
yam/protein drink
2
10:00
15C/28P/3 fish oil gelcaps
rice cake/protein drink/poached eggs
3
1:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
eye round roast/salad
Fat burners: Green tea extract and chocamine
4
4:00pm
28P/2 cups vegetables/2 fish oil gelcaps/1 teaspoon peanut butter
Packing a baggie of protein powder
Took my baggie of protein powder to Starbucks where my barista who loves Dagny Taggart made me a delicious black iced tea! ON TIME!!!!
5
7:30pm
28P/6g fat
eye round/almonds ¶ 4:47 AM 0 Comments
