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FigureSkater
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This is technically week 2...I eased in to things last week, dropped 1 pound.
Goals: to lose about 15-20 pounds of body fat (I'll stop when I reach a weight that looks good and can be easily maintained) while maintaining muscle. No need/desire for any more muscle mass, and honestly if I lost a little, it wouldn't be the end of the world. My body fat has been as low as 13% when I was seriously competitive in skating, although I'm more comfortable and its' easier to maintain around 16-18%. I took two years off skating competitively/consistently, then switched to competing at a less demanding level, which is where the extra weight came from. I was actually 20 pounds heavier than I am now, but lost 20 while cutting from July-September. I dont' really keep track of caloires--I eat every 2-3 hours, and eat enough so that I am not hungry. Some days, that means around 1200 cals. Others, it's up around 1600.
The workout: lots of various cardio (around 45 min/day), a little bit of lifting (M/W/F) with lighter weight/low reps, abs tues/thurs. I like doing a lot of cardio, and can do a lot without sacrificing muscle. (My body hangs on to muscle, and I have to work REALLY hard and follow a strict diet in order to lose fat.) I prefer morning workouts, plan on going then once spring semester starts next wk and my univ's gym is back to regular hours. Skating 6-10 hours/week.
Stats: 23 yrs old, 5'4, 155 pounds, bf % in the mid-20's (that's a guess...both scales I've used are inaccurate and inconsistent, but I plan on getting that tested in a few weeks when my univ offers it). Chest: 36", Waist: 28", Hips: 37.5", thigh: 21", bicep: 11.5"
Monday Jan 10:
8am. omelet--5 egg whites, 1/4 cup chopped gr pepper and tomato, 1 oz cheddar cheese. 1 slice plain ww toast.
10:30am, 1 oz roasted (unsalted) almonds
1pm, chinese food
steamed chicken and broccoli and brown rice with a little soy sauce
4pm..leftover chinese, same as above
7pm: protein shake
8:30pm: gym. 45 min cardio (25 treadmill, 20 bike).
Lift: chest/shoulders/triceps. First time in about a month, so fairly light:
db presses: 3 sets of 12 at 12.5 lbs (25 lbs total)
shoulder press: 3 sets of 12 at 10 lbs (20 lbs total)
tricep pushdowns (w/cable) 3 sets of 12 at 30 lbs
I normally don't work out that late, but my car was being repaired all day.
10pm: grilled chicken, 4 strawberries.
1.25 gallons of water. Not the best day diet-wise...still getting back into things and dealing with my car breaking down on me (hence the reason I ate chinese!).
Goals: to lose about 15-20 pounds of body fat (I'll stop when I reach a weight that looks good and can be easily maintained) while maintaining muscle. No need/desire for any more muscle mass, and honestly if I lost a little, it wouldn't be the end of the world. My body fat has been as low as 13% when I was seriously competitive in skating, although I'm more comfortable and its' easier to maintain around 16-18%. I took two years off skating competitively/consistently, then switched to competing at a less demanding level, which is where the extra weight came from. I was actually 20 pounds heavier than I am now, but lost 20 while cutting from July-September. I dont' really keep track of caloires--I eat every 2-3 hours, and eat enough so that I am not hungry. Some days, that means around 1200 cals. Others, it's up around 1600.
The workout: lots of various cardio (around 45 min/day), a little bit of lifting (M/W/F) with lighter weight/low reps, abs tues/thurs. I like doing a lot of cardio, and can do a lot without sacrificing muscle. (My body hangs on to muscle, and I have to work REALLY hard and follow a strict diet in order to lose fat.) I prefer morning workouts, plan on going then once spring semester starts next wk and my univ's gym is back to regular hours. Skating 6-10 hours/week.
Stats: 23 yrs old, 5'4, 155 pounds, bf % in the mid-20's (that's a guess...both scales I've used are inaccurate and inconsistent, but I plan on getting that tested in a few weeks when my univ offers it). Chest: 36", Waist: 28", Hips: 37.5", thigh: 21", bicep: 11.5"
Monday Jan 10:
8am. omelet--5 egg whites, 1/4 cup chopped gr pepper and tomato, 1 oz cheddar cheese. 1 slice plain ww toast.
10:30am, 1 oz roasted (unsalted) almonds
1pm, chinese food
steamed chicken and broccoli and brown rice with a little soy sauce4pm..leftover chinese, same as above
7pm: protein shake
8:30pm: gym. 45 min cardio (25 treadmill, 20 bike).
Lift: chest/shoulders/triceps. First time in about a month, so fairly light:
db presses: 3 sets of 12 at 12.5 lbs (25 lbs total)
shoulder press: 3 sets of 12 at 10 lbs (20 lbs total)
tricep pushdowns (w/cable) 3 sets of 12 at 30 lbs
I normally don't work out that late, but my car was being repaired all day.
10pm: grilled chicken, 4 strawberries.
1.25 gallons of water. Not the best day diet-wise...still getting back into things and dealing with my car breaking down on me (hence the reason I ate chinese!).
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