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June competition preparation..
- Thread starter Thandie
- Start date
I increased my macros because I'm looking to gain a couple lbs of muscles. But it's tricky. It's a question of manipulating the pro, carbs and fat. So, I've been manipulating them at the high end for a few months. Because my metabolism is so fast as a result of eating like this, I am now able to eat this much food and still look good, which is awesome. Well, I should say not terrible. I will continue this for another month or so, then lower the carbs a bit first and go from there.
Week 1, Back
Exercise Sets Rep Counts
2 warm up sets whatever you want. Keep the reps high.
Sumo Deadlift 5 work sets 115x10, 135x10, 145x5, 145x5, 150x2 (The problem at this point is barely bring it up. But once I get it, I'm fine)God, it felt heavy tiday..
Chin ups (wide & narrow grip) 3 work sets -50x12, -60x10, -60x8, -70x6
superset
Stright-Arm Cable Pulldown 3 work sets 30x15, 30x15, 40x12, 40x12
Barbell Shrugs 4 work sets 95x10 drop 10, 95x12 drop 12, 100x8 drop 8, 5 drop 100x5
drop set
Standing DB Shrugs 4 work sets 35x15, 35x25, 25x25, 35x25
Preacher curl 3 work sets 50x10, 60x8, 60x6
dropset
Standing DB curl 3 work sets 20x6, 20x8, 17.510
Cardio: 30 minute treadmill at 3.1 at a 10% incline.
My legs were hurting today. They're still very sore from monday.
My weight is 110lbs. I'll post some picture sometime this weekend.
Exercise Sets Rep Counts
2 warm up sets whatever you want. Keep the reps high.
Sumo Deadlift 5 work sets 115x10, 135x10, 145x5, 145x5, 150x2 (The problem at this point is barely bring it up. But once I get it, I'm fine)God, it felt heavy tiday..
Chin ups (wide & narrow grip) 3 work sets -50x12, -60x10, -60x8, -70x6
superset
Stright-Arm Cable Pulldown 3 work sets 30x15, 30x15, 40x12, 40x12
Barbell Shrugs 4 work sets 95x10 drop 10, 95x12 drop 12, 100x8 drop 8, 5 drop 100x5
drop set
Standing DB Shrugs 4 work sets 35x15, 35x25, 25x25, 35x25
Preacher curl 3 work sets 50x10, 60x8, 60x6
dropset
Standing DB curl 3 work sets 20x6, 20x8, 17.510
Cardio: 30 minute treadmill at 3.1 at a 10% incline.
My legs were hurting today. They're still very sore from monday.
My weight is 110lbs. I'll post some picture sometime this weekend.
Those macros look great. You get most of your carbs from veggies, right?
I don't recommend this to anyone, but most of my carbs come from Yams, oatmeal and brown rice. You'd have to have a pretty fast metabolism to do it. I also love oats and yams and have a LOT of it.
It's best to have mostly fibrous veggies. I like a small variety of vegetables and they don't fill me up. I also love all that fiber. Fibrous vegetables, I have in the evenings. I'd never touch all the starchy vegetables at night.
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ditto....well, I don't particularly like oats - if I have them I blend them in my shakes. I definitely can't do that many carbs but I think it is awesome that you can! Only dark greens for me at night! I'm looking to add brown rice back into my diet during the day. I got away from it for a bit because I just can't seem to eat it without my black beans (lived in Central America for awhile and LOVE the food). I plan to do some this week for a couple of my meals and add the beans to my eggs so that I get those too! I'm a picky eater so I really have to get creative so that I don't get burnt out on "good" food!
I have felt terrible the last couple days that I have been off. I can't wait to start again in the morning! BTW - I have your sweet potato muffin recipe and hope to make some this weekend to have!! Many thanks...
I have felt terrible the last couple days that I have been off. I can't wait to start again in the morning! BTW - I have your sweet potato muffin recipe and hope to make some this weekend to have!! Many thanks...
I know how you feel. I grew up eating rice & blk beans and it was very difficult to give it up. No, don't eat them together. Beans with chichen & rice with chicken. I'll give you a recipe for oatmeal tomorrow and see if you'll like it. Combining certain foods makes a difference.
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Thanks Thandie - poor OneBreath has tried everything with me. I just don't like the texture of oatmeal. I have found a granola though that only has less than 1g sugar and about the same macros as oatmeal. I eat that with sugar free soy milk every once in a while. I'll try your recipe and let you know! I need the majority of my carbs at the beginning of the day so that I have sustained energy with my clients during the day and night. Oatmeal is the perfect food but I just can't get it down unless it is ground in my shakes - and I don't even like that but I can tolerate it.
Definitely no beans and rice! Oh my. I put beans and pico de gallo with everything else though. It has been about 2 years since I've had the two together. It is just crazy how your body changes as you age. I used to be able to eat cereal, beans and rice, pasta and still look tight as could be. That was only 2 years ago. Forget it now.
I'll watch for the recipe!
Ok, these are my progress pictures. I've added about 7 lbs here. I have about 5 more to go, but I was thinking on putting the brakes. I'm not fun of the fluffy look and don't feel like myself. However, I like how my legs and back are coming along. We'll see!
BTW, the pictures are kind of fuzzy, but is better then non.
BTW, the pictures are kind of fuzzy, but is better then non.
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