LG's *first* Journal

[localgirl]

HEY EB-
27% not too shabby.. can I suggest using the calipers to measure. They seem to be more accurate. I have a theory about the electronic bf% devices, the handheld ones only have enough current to measure your upper body & the scale ones, they only have enough current to determine your bottom half- and still can be VERY inacurate.

So its day 5 of the diet & WOW, I have noticed a HUGE difference. I finally found something that is working really well for me. And my will power & self discipline has become very strong, im rather proud of that.
My weight is down to 135.7lbs, I havent measured bf this week again, I will wait 2 weeks till I measure again. So next Monday I will post that.

Did legs & abs last night. Its heavy week- so it was nutz. Loved it!
It would be pretty cool to compete I think, but Ive got so much work to do still & its something I know NOTHING about! lol
Once I get down to my desired weight : 125lbs. Ill talk to someone about that

IRON- Amazing post! I am stoked to try this out. First at home, so I dont look like a total jack as* at the gym.. haha

 

[ironwings]

Complex 6 is the prettiest

 

[localgirl]

Thanks lady!!
I dont mind grunting & looking sweaty @ the gym, I just dis-like looking like a FOOL! lol

So, diet is great, going to the gym again tonight! Its totally showing, 1 week of being on track- freakin amazing!

TGIF everyone!

 

[*ebony*]

Complex Training

I promised a better post on complexes. I absolutely adore these. I’ve been a dancer my whole life and this brought that part of me into the weight room (that is a tough one to sell, my former dance peers give me a hard time). All the videos you will find will show men doing each exercise 4 – 6 times in a row and jerking around to the next one like they are having convulsions. Be graceful with these while still being explosive. Perhaps one day I’ll video myself doing a routine so you can see what I’m talking about.

Why Complexes: Complexes work to increase mobility, challenge your balance, and enhance power, endurance, and hypertrophy. They also teach your body to work in a harmonious manner (like a dancer). They are the perfect addition to your workout if you are leaning out. Used as a warm-up they will prepare you for your workout both mentally and physically. You can also use them for a full body workout when time is tight – just add a little weight.

Body Preparedness: You’ll want training gloves, a towel, personal music (see Music below), and water.

Space: I like a lifting platform with a bar rack but as long as the surface has some give (rubber flooring) and won’t be harmed by the equipment you choose then you are golden. You need a little room in the front, back and both sides for mobility.

Equipment: Begin with a wooden dowel if you’d like or simply try these at home with no weight at all to get the flow right. Once you feel comfortable graduate to either a 45lb bar or a lighter weight Olympic bar (or body bar for gyms that have those). Do what you feel comfortable with. You want to be able to flow through the movements with a little explosiveness. Just enough weight to make you burn but not too much that you can’t then do a shoulder workout. You might find when you start to do these your lower body can handle much more than your upper. It will even out a bit as you progress.

Music: You will flow best if you have a two-count rhythm. Rock doesn’t work well (unfortunately). I’m not a huge fan of pop music but Madonna’s release “4 Minutes” does the trick perfectly. At least listen to it for the rhythm and choose something similar.

Sets: Start with 4 repetitions (entire complex is 1 rep) and progress to as many as 6 before resting. Rest 45 to 60 seconds and repeat 3 – 5 times. You can lower your rest time as you progress.

Frequency: 2 to 3 times a week before your workout is plenty. Any more and you will strike a cord with your central nervous system. From experience L

Creating your own: Think about your favorite movements and work to put together a routine that flows from one to the next. The first movement puts you in position for the next etc. This can be as simple as two movements or 10. I’ll give you several types.

Complex 1: Do these as rounds, repeating 3x

Jump squat with light weight bar – 10 seconds
10 Burpees with no weight (rack the bar)

Complex 2: Do each movement once, flowing into the next

Power clean
Front squat
Push press
Squat
Push press

Complex 3: Do each movement once, flowing into the next

Deadlift
Romanian deadlift
Bent over row
High pull
Power clean press
Front squat
Push press
Back squat

Complex 4: Do each movement twice before moving on to the next

Overhead squat
Lateral squat lunge (squat and lean side to side)
Overhead reverse lunge
Sots press (squat while pressing)

Complex 5: Complete each movement twice before moving on to the next

Overhead squat
Lateral squat lunge
Overhead reverse lunge
Romanian deadlift to snatch pull through (my fav)
Curtsy lunge
Sots press (squat while pressing)

Explosive Complex 6 (personal fav): Do each movement once, flowing into the next

Romanian deadlift
Power clean press (jump) – bring the bar to your back
Good morning
Back squat
Push press (jump)
Deadlift
Bent over row

Get addicted.

cool! good post IW! gonna look into it some more. thnxs.




LG, i PM'd you some pics but i,m not sure if you got them b/c my PM box is acting weird...

 

[Thandie]

Hi LG,
Checking in to see how you're doing!!. Have been really busy and have not been posting much.

 

[localgirl]

EB- I did not receive the PM from you..?

Iron- I havent tryed any of the complex's yet- I have a free gym session on Saturday ( trainer free) so I will def. be trying one of them out then.

Than- I would love to be able to say that I didnt fall off the horse again ( wknds are sooo hard for me), but I did.. and its funny how serving after serving of brownies & fat free ice cream, can still spike weight gain so quickly.
My solution: I have written out a meal plan for each day of the week- INCLUDING the weekend. NO CHEATS allowed until I have reached my 3 weeks stict diet & steady workouts- or 130lbs. whichever comes first. ( before I would only journal the week meal plans, not weekends).
Hope this works. My macro's are looking REALLY good during the week : Fat:10-15g Carbs: 60-80 Protien: 100-140
I am attempting to keep the fat @ 10g.
I have tryed YOGI tea's- YUM! Totally perfect w/ some splenda for dessert.

Thanks for checking in

 

[Thandie]

EB- I did not receive the PM from you..?

Iron- I havent tryed any of the complex's yet- I have a free gym session on Saturday ( trainer free) so I will def. be trying one of them out then.

Than- I would love to be able to say that I didnt fall off the horse again ( wknds are sooo hard for me), but I did.. and its funny how serving after serving of brownies & fat free ice cream, can still spike weight gain so quickly.
My solution: I have written out a meal plan for each day of the week- INCLUDING the weekend. NO CHEATS allowed until I have reached my 3 weeks stict diet & steady workouts- or 130lbs. whichever comes first. ( before I would only journal the week meal plans, not weekends).
Hope this works. My macro's are looking REALLY good during the week : Fat:10-15g Carbs: 60-80 Protien: 100-140
I am attempting to keep the fat @ 10g.
I have tryed YOGI tea's- YUM! Totally perfect w/ some splenda for dessert.

Thanks for checking in

LG, It's not a good idea to keep the fat so low. Especially when the pro and carbs is low as well. Fat is not what's stopping you from losing weight.
In terms of falling off the wagon; it's ok to do so. But in your case as you mentioned, you need to be at a certain weight comes December, therefore it would be best to be strict; as you said, no cheat!
But, overall, hopefully this is a lifetime commitment for you so, if you fall off the wagon 4x this week/month,(for argument sake) then you fall off 3x next week/month, and so forth, untill you get more used to being 'good then bad'.

 

[ironwings]

LG, wanted to share a little something that made a huge difference in my diet. I always worried about low fat too...and it worked great for a long time because it simply lowered my calorie intake but my energy levels were low, low, low. Problem was I would eat things just because they were low fat and didn't watch my sugar or sodium intake. I have found that if I keep my sugar intake very low to zilch and my sodium way down then all is well with higher fat. Fat is a healthy addition to your diet - just watch that sodium and sugar - low fat printed on the label usually screams UNHEALTHY! Watch those labels - you'd be surprised how much sugar and sodium is in processed food. A rule of thumb for me is less than 4g of sugar per serving. And very little processed food ;-)

This is a journey. There is no end. When you get to your goal weight, there will be something new to discover and challenge yourself with. A healthy lifestyle is an extraordinary lifestyle! Keep inspiring us!!

 

[localgirl]

Hi Ladies-

I have been able to maintain @ 15-20g of fat..I do know that fat doesnt make you fat: and I do totally stay away from refined & processed foods.

I have maintained that all throughout last week & I found it to be working really well with my body.
And everything is coming out in the wash correctly ( ie: if my carbs are really low, than my protien goes up & vis versa).

I think my biggest issue is I am so strict mon-fri. & I need to remain that way into the weekends. I think after the first full week of staying on track, the cravings will ease up.

Thank you for all your support. Its been quit a journey so far, and it is definately going to be a life time commitment. I am always one for living a healthy lifestyle, and looking great is an amazing bonus!

 

[*ebony*]

Hi Ladies-

I have been able to maintain @ 15-20g of fat..I do know that fat doesnt make you fat: and I do totally stay away from refined & processed foods.

I have maintained that all throughout last week & I found it to be working really well with my body.
And everything is coming out in the wash correctly ( ie: if my carbs are really low, than my protien goes up & vis versa).

I think my biggest issue is I am so strict mon-fri. & I need to remain that way into the weekends. I think after the first full week of staying on track, the cravings will ease up.

Thank you for all your support. Its been quit a journey so far, and it is definately going to be a life time commitment. I am always one for living a healthy lifestyle, and looking great is an amazing bonus!

hey great to hear LG!
i agree with Thandie though..the cheat day is good when on low carbs to get your glycogen levels up agian, so you don't have cortisol rearing its ugly head.

so maybe in your case you don't have to do the whole day, maybe a cheat meal....it'll get your metabolism soaring agian and i don't think its going to hurt but maybe increase your results.