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The Transformation continues !

Re: 84 Days...T Contest Log

Wed, Feb 2

Today was my carb load night. It was interesting!

My meals were:

Meal 1

10 egg whites/ 1 egg
1.5 cups broccoli
12 almonds
6.5 oz grapefruit

Meal 2

2 scoops whey
4 tsp PB
1 cup broccoli

Meal 3

7 oz chicken
1 cup broccoli
18 almonds

Meal 4

2.5 scoops whey
1 cup green beans
2 tbsp PB

Carb/Fat Load

1.5 cups green beans
3/4 cup oatmeal
6 oz yams
2 tbsp almond butter

I got about half the oatmeal and no yams in. I use steel cut oatmeal and just threw it in a big pot of water to cook and even with draining a lot of the water it was a huge bowl! I'll either try measuring the water differently or using regular oatmeal the next time.

I've been eating using the IF protocal for a few months and am switching back so the 6 more regular meals so that is part of my adjustment this week and part of the struggle of getting all the food in but getting easier every day.

The other thing I've noticed is that I'm feeling quite bloated and the only thing I can really attribute it to is the high amount of whey. I seldom use whey so 4.5 scoops a day is an adjustment. I may try ordering some of need2's protein and give that a shot. I've heard isolate is better overall for the bloat?!?

Otherwise....another great day! I'm feeling good about how things are progressing.

Thanks for ALL the support!! This forum and all of you have been so great! :)
 
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Re: 84 Days...T Contest Log

OK I'm a complete duche.....how did I not comment on this log sooner. Sorry Roxy! I hope you're doing well? Diet going ok?
 
Re: 84 Days...T Contest Log

Yeah bro you are...LOL:evil:

Hey Rox, how is your recovery going:confused:
Are you back in the gym yet going at it hot and heavy:confused::velvett:

Hope all is well with you gurl!
 
Re: 84 Days...T Contest Log

Roxy722 said:
Wed, Feb 2

Today was my carb load night. It was interesting!

My meals were:

Meal 1

10 egg whites/ 1 egg
1.5 cups broccoli
12 almonds
6.5 oz grapefruit

Meal 2

2 scoops whey
4 tsp PB
1 cup broccoli

Meal 3

7 oz chicken
1 cup broccoli
18 almonds

Meal 4

2.5 scoops whey
1 cup green beans
2 tbsp PB

Carb/Fat Load

1.5 cups green beans
3/4 cup oatmeal
6 oz yams
2 tbsp almond butter

I got about half the oatmeal and no yams in. I use steel cut oatmeal and just threw it in a big pot of water to cook and even with draining a lot of the water it was a huge bowl! I'll either try measuring the water differently or using regular oatmeal the next time.

I've been eating using the IF protocal for a few months and am switching back so the 6 more regular meals so that is part of my adjustment this week and part of the struggle of getting all the food in but getting easier every day.

The other thing I've noticed is that I'm feeling quite bloated and the only thing I can really attribute it to is the high amount of whey. I seldom use whey so 4.5 scoops a day is an adjustment. I may try ordering some of need2's protein and give that a shot. I've heard isolate is better overall for the bloat?!?

Otherwise....another great day! I'm feeling good about how things are progressing.

Thanks for ALL the support!! This forum and all of you have been so great! :)
Click to expand...

You don't think its the three and a half cups broccoli a day?
Its a pretty gassy vegetable...You could try spinach instead to see if it makes a difference...
Keep up the great work!!
 
Re: 84 Days...T Contest Log

RickO'Shea said:
OK I'm a complete duche.....how did I not comment on this log sooner. Sorry Roxy! I hope you're doing well? Diet going ok?
Click to expand...

LOL...it's all good Rick! Probably because I put it in the women's section. ;) The diet is going well...I've had to work up to getting all the food in but I've been 100% compliant otherwise! First time in a year I've managed 3 whole weeks of cheat free dieting! :)
 
Re: 84 Days...T Contest Log

zedhed said:
Yeah bro you are...LOL:evil:

Hey Rox, how is your recovery going:confused:
Are you back in the gym yet going at it hot and heavy:confused::velvett:

Hope all is well with you gurl!
Click to expand...

It's just about healed. It's still a little bit sore and things like sneezes still hurt but the stitches are all dissolved and I'm back to eating pretty much everything. I'll be training legs tomorrow so that should be interesting to see how it feels and I haven't done any incline stuff ie: incline abs yet, just to avoid that extra pressure to my head.
 
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Re: 84 Days...T Contest Log

trex74 said:
You don't think its the three and a half cups broccoli a day?
Its a pretty gassy vegetable...You could try spinach instead to see if it makes a difference...
Keep up the great work!!
Click to expand...


LOL...I actually laughed out loud when I read this! Duh!! That is only the most obvious answer!! Between that, the huge increase in fat, and the extra whey, I'm going to be picking up some digestive enzymes! ;)
 
Re: 84 Days...T Contest Log

Summary for Thursday, Feb 3

Diet was on track! I was 2 oz short for chicken but got everything else in. I woke up hungry this morning so have 2 meals down already and it's just 1 pm here.

I trained shoulders last night.

5 warm up sets on a shoulder press machine

Dumbbell presses

22.5 lbs - 8
25 - 6
30 - 5

Side Lat Raises

3 sets of 15 reps at 15 lbs

Rear Pec Dec

50 - 8
60 - 6
70 - 6

Cardio was 30 minutes on the elliptical at moderate intensity. I was pretty tired yesterday so cardio was painful but made it through! :)
 
Re: 84 Days...T Contest Log

My update for Friday....was a gong show at work today!! But...I got 45 minutes of cardio on the step mill in. Kicks my butt!

Training legs tomorrow.

I'm on track diet wise and am really tired tonight but feeling good.

Anyone want an almost 15 year old boy?? I'd like to give mine away tonight. I'd say he helps around the house and does chores (without a fight) but I'd be lying. ;)
 
Re: 84 Days...T Contest Log

wtg Roxy, I am so happy you are on point with everything, hope you get to relax a bit this wkend!!!:)
 
Re: 84 Days...T Contest Log

trex74 said:
wtg Roxy, I am so happy you are on point with everything, hope you get to relax a bit this wkend!!!:)
Click to expand...

Thanks so much Trex!! :)

I wanted to share this link with everyone...it's for a book one of the nurses at work told me about. I might pick it up tomorrow.

Life Is Short-Wear Your Party Pants: Ten Simple Truths That Lead to an Amazing Life: Amazon.ca: Loretta Laroche: Books

She said it's great...positive thinking with a whole lot of laughs. I'll let you know my feedback if I get it!!
 
Re: 84 Days...T Contest Log

Roxy722 said:
LOL...it's all good Rick! Probably because I put it in the women's section. ;) The diet is going well...I've had to work up to getting all the food in but I've been 100% compliant otherwise! First time in a year I've managed 3 whole weeks of cheat free dieting! :)
Click to expand...

That's awesome! Congrats...cause dieting is a bitch! I know! You let me know if you need anything else. I got your back a 100%!:chomp:
 
Re: 84 Days...T Contest Log

thanks for the comments, the hangover

impressive, no cheats. I havent craved yet, i assume its coming soon.
 
Re: 84 Days...T Contest Log

Gr8 job Roxy, keeping to the diet.
BTW you owe your ANSWERS.......
You know what I mean sista:evil:
 
Re: 84 Days...T Contest Log

The ones that I PMd you, remember now:confused::splat:
 
Re: 84 Days...T Contest Log

zedhed said:
The ones that I PMd you, remember now:confused::splat:
Click to expand...

lol...the max weights one?? I thought I answered that one!! Maybe I just think I did but really didn't!! :confused:

I'll pm ya again! I've been reading that program more, Zed, so wanted to run a few modifications by ya. ;)
 
Re: 84 Days...T Contest Log

Saturday was a write off for me in terms of working out. I was so tired and feeling so overwhelmed with my to do list for the weekend(thank you pms) that I got my grocery shopping done and came home and slept for another 3 hours. I took it easy last night and watched the UFC fights and went to bed pretty early.

I kept my diet on track though and had the full carb/ fat load last night. For the oatmeal, I used regular oats and just nuked it.

So the carb/ fat load looked like:

1.5 cups green beans
3/4 cup oatmeal
6 oz yams
2 tbsp almond butter (was hard to stop at 2!! lol)

I've varied the veggies a bit more the last couple of days and that has helped with the bloat. Good call on that one Trex. :)

Some of my other diet staples include:

Frank's red hot - love the chili lime flavor
Walden Farm's pancake syrup and caramel syrup
Davinci's syrups - usually chocolate and english toffee flavor - I used these in coffee mainly, sometimes oatmeal.
 
Re: 84 Days...T Contest Log

Sunday, Feb 6

I woke up this morning feeling AMAZING!! The combination of extra sleep and the carb load last night left me feeling great.

I hit the gym first thing and had the best workout I've had in awhile. It felt great!

I started with 10 mins warm up on the bike.

I trained quads/ calves/ abs today.

Started with the squat rack.

5 warm up sets
bar - 12
20 lbs - 10
50 lbs - 6
70 lbs - 3
90 lbs - 1

90 lbs - 6 reps x 4 sets

Hack Squats

50 lbs - 6 reps x 4 sets

Incline leg press/ superset calf raises

90 lbs - 10 reps quads/ 20 reps calves
140 lbs - 7 reps quads/ 20 reps calves x 3 sets

Incline ab crunches

25 lbs - 10 reps x 4 sets

I followed this by 30 minutes of cardio on the elliptical.

I had a compliment that it was good to see a female in the squat cage and my form was good. Made me feel good and the guy didn't seem like there was an ulterior motive. He had a low creep factor. ;)

I'm attaching a couple pics from the gym. I was all geared up to do some video this morning but needed a new memory card so will get some video up in the next few days! I thought it would be cool to shoot some video of where I go every day etc...liven things up a bit! :)
 
Re: 84 Days...T Contest Log

3 Week Summary

I wanted to summarize things since I'm 3 weeks into the contest.

I weighed in yesterday and am 6.5 lbs down. I will do updated measurements next week, after a month.

My diet is on track and I'm feeling really good about that part of it so far.

Training - I'm working with Zed to put together a different training program. Right now, I've gone back to the Max OT.

Supplements - I started some T3 this week and will be running it throughout the remainder of the contest. I'm going to add in some clen in a couple weeks. Both courtesy of Gentlemen's Club Anabolics. Great products and amazing shipping! The rest is to be determined. I have done a couple cycles in the past but tend to be more conservative so I have not fully decided yet. I'm looking at a couple different things. :)
 
Re: 84 Days...T Contest Log

Roxy722 said:
I had a compliment that it was good to see a female in the squat cage and my form was good. Made me feel good and the guy didn't seem like there was an ulterior motive. He had a low creep factor. ;)

I'm attaching a couple pics from the gym. I was all geared up to do some video this morning but needed a new memory card so will get some video up in the next few days! I thought it would be cool to shoot some video of where I go every day etc...liven things up a bit! :)
Click to expand...
Action pics... well almost! :):) Very nice. Can't wait to see the video.

What a good workout... I love when you feel 100% and ready to kill it. And to get compliments from non-sleezy guys.. you've got the good aura thing happening. Keep it up
 
Re: 84 Days...T Contest Log

Dam roxy you looking totally into KILL THAT SHIT! Intense! good for you my gurl:evil:.
 
Re: 84 Days...T Contest Log

Love the pics Roxy!!! Whoa!!! Very nice.

You're doing fab chica! Keep it up! KTS!
 
Re: 84 Days...T Contest Log

Hey where you at chika?
 
Re: 84 Days...T Contest Log

moya said:
ok, so this is where the ladies' logs are hiding out...
keep up the good work!... especially with the squats, that has been my favorite exersise the last year or so...

i work out at a gold's too... except yours looks a lot bigger...
Click to expand...

Moya!! So glad you stopped in!! :) I'm a moya fan ya know!;)

The Golds I workout at is huge...and conveniently located directly across from a wonderful Chinese bakery! Somehow that falls under cruel and unusual punishment. ;)
 
Re: 84 Days...T Contest Log

Thanks IG and Zed! Love you guys and all the support! I'll get updated a bit later this evening. Gonna eat and hit the gym. :)
 
Re: 84 Days...T Contest Log

Tuesday, Feb 8

I started a new workout program today and a big shout out to Zedhed for putting something together for me. Just like the diet I'm doing, it's something quite different from what I am used to, so I'm excited to hit it hard and see how things go!

Started with a 10 min warm up on the treadmill. It was walking for a couple of minutes and then jogging the rest. HR between 140 and 150 for the 10 minutes so got a good sweat going right off the bat. :)

Rack pulls - I did a couple of warm up sets just to make sure my form was okay and get a sense of weight. Thanks for the tips too Zed...that really helped last night.

70 lbs - 10
90 lbs - 10
110 lbs - 10 *probably start here next time

Bent over DB shrugs - these felt very awkward but I can sure feel my back this morning.

3 sets of 10 with 45 lbs

Dips - with some assistance (Zed...I'm assuming they were focused on tris rather then chest?)

3 sets of 10
I can do between 2-4 unassisted dips for maybe 1 or 2 sets. I'm not sure which is better?

Ended with another 30 minutes of cardio - 10 mins on the step mill, small heart attack....over to the treadmill. :) HR avg 145.

It's cool to change it up and try different exercises and the workout was not super long, which I also like.

I'm nailing my diet every day!! I've hit the groove spot and the last few days I've felt really good and generally happier, even with pms!

Tonight is my carb/ fat load and I'm excited!! :)
 
Re: 84 Days...T Contest Log

A quick note for today, Wed, Feb 9.

I was up at 5 am and in the gym for 5:15 and rocked out 45 mins of solid cardio.

Today is my son's 15th birthday, which I can hardly believe but I promised myself that I would never let training get in the way of family stuff so...depending on what he wants to do tonight, I may not be lifting. That being said, I told him if he wanted to go out to eat, he'd need to bring a friend so I could stick to my diet and it wouldn't be just me sitting there watching him eat. We may hit a movie or something right after work. We'll see....

Today is the first day that I can notice a slight difference in how my clothes fit. Slowly but surely! Time and consistency...the best recipe! :)
 
Re: 84 Days...T Contest Log

That Zeddy is a good man!!! He's given me a few suggestions with mine and he has been spot on.

Congrats about the clothes, it's great to see a noticable difference. Your starting to really hit the cardio.. I have a love/hate relationship with the step mill...

Your going really well, I love reading your log Roxy!! Keep up the good work.
 
Re: 84 Days...T Contest Log

needtogetaas said:
just do the cycle as I laid it out for you lolol.. your going to love me for it.
Click to expand...

Nate...we need to connect on that....I'm short a bunch of stuff so haven't started anything but the T3. Not sure what to do.

Thanks for checking out my log! :)
 
Re: 84 Days...T Contest Log

RachelM said:
That Zeddy is a good man!!! He's given me a few suggestions with mine and he has been spot on.

Congrats about the clothes, it's great to see a noticable difference. Your starting to really hit the cardio.. I have a love/hate relationship with the step mill...

Your going really well, I love reading your log Roxy!! Keep up the good work.
Click to expand...


Thanks Rachel!! I definitely have a love/hate relationship with the step mill...it kicks my butt! :)
 
Re: 84 Days...T Contest Log

Roxy722 said:
Tuesday, Feb 8

I started a new workout program today and a big shout out to Zedhed for putting something together for me. Just like the diet I'm doing, it's something quite different from what I am used to, so I'm excited to hit it hard and see how things go!

Started with a 10 min warm up on the treadmill. It was walking for a couple of minutes and then jogging the rest. HR between 140 and 150 for the 10 minutes so got a good sweat going right off the bat. :) Perfect chika!

Rack pulls - I did a couple of warm up sets just to make sure my form was okay and get a sense of weight. Thanks for the tips too Zed...that really helped last night.

70 lbs - 10
90 lbs - 10
110 lbs - 10 *probably start here next time
Very nice number for your first time chika. Add weight every time you do these even if only 5 Lbs. Excellent job my gurl:evil:.

Bent over DB shrugs - these felt very awkward but I can sure feel my back this morning.

3 sets of 10 with 45 lbs
Very nice here too.

Dips - with some assistance (Zed...I'm assuming they were focused on tris rather then chest?)

3 sets of 10
I can do between 2-4 unassisted dips for maybe 1 or 2 sets. I'm not sure which is better?
Keep your head up and bod as str8 as you can. Focus on shouders and tries.
Do not use the assist. Instead do negatives when you cant get yourself back up. But also give a try to the way Bader is doing them. Just go down a couple of inches. Then work on going lower next time you do em.:evil:

Ended with another 30 minutes of cardio - 10 mins on the step mill, small heart attack....over to the treadmill. :) HR avg 145. Perfect!

It's cool to change it up and try different exercises and the workout was not super long, which I also like.

I'm nailing my diet every day!! I've hit the groove spot and the last few days I've felt really good and generally happier, even with pms!

Tonight is my carb/ fat load and I'm excited!! :)
Click to expand...
Doing very nicely chika and with a gr8 tude too. Keep it up baby!:evil:

How is your grip holding out on the Rack Pulls. Use a mixed grip and that will help. Did you get straps yet?
 
Re: 84 Days...T Contest Log

zedhed said:
Doing very nicely chika and with a gr8 tude too. Keep it up baby!:evil:

How is your grip holding out on the Rack Pulls. Use a mixed grip and that will help. Did you get straps yet?
Click to expand...

Thanks for the feedback Zed! You've helped me so much! Yes..picked up some straps this week. My grip was ok on the pulls. I think for me to go heavier, I'll mix the grip.
 
Re: 84 Days...T Contest Log

An update for today, Thursday. This has probably been the roughest day for me since I started. I've been good diet wise but have not trained today. It's one of those days where I've had a black cloud over my head and had a couple of challenging personal situations to deal with that have been emotionally draining and tough to shake off this evening. It's not an excuse...I consciously made a choice to stay home tonight instead of training. A little self care and a little escape from reality.

Tomorrow is a new day. :)
 
Re: 84 Days...T Contest Log

sometimes its just better to take a day off if you dont think you will be able to be productive in the gym... i have those days too... usually with an extra day off, being behind in a routine will motivate you to push even harder...
im sure you will feel better about it once you get back in there with the extra energy from the day of rest...
KILL THAT SHIT!!!
 
Re: 84 Days...T Contest Log

its saturday so how did friday and today go?? I find hittin the gym usually lifts the black cloud even if I just lighten it up for a day and just get int he gym to go swimming even....like do some laps..

I usually feel so refreshed I go hit the weight floor with zealousness...


give us an update...stay accountable!
 
Re: 84 Days...T Contest Log

shirlene29 said:
its saturday so how did friday and today go?? I find hittin the gym usually lifts the black cloud even if I just lighten it up for a day and just get int he gym to go swimming even....like do some laps..

I usually feel so refreshed I go hit the weight floor with zealousness...


give us an update...stay accountable!
Click to expand...

Great minds think alike...just sat down with my breakfast to get my update on! :) You're so right...the gym can really make a difference in dealing with crap. Gets those endorphins going and seems to help balance out hormones. One day of rest is ok..anything beyond that, not so good, so I decided Thursday night that I was back on schedule Friday!

I went to bed early Thursday night and was up at 5 am Friday morning for 45 mins of cardio. Last night was day 2 of the new program Zed has given me. I'll get the numbers up later today. I'm heading back to the gym now and left my stuff there overnight. Yesterday was pull ups, shrugs, and rows. Hitting some squats today!!

Thanks for the note Shirlene. I hope all is going well with your pregnancy...are you still in a lot of pain??
 
Re: 84 Days...T Contest Log

Thats my gurl Roxy. Get right back in there and kick some serious ass chika.

Youre deadly....very deadly! :die: :chesty:
:bigbuck:
 
Re: 84 Days...T Contest Log

Well, while I'm waiting for my video to upload, I'll get my workout numbers up.

Yesterday went like this:

10 mins warm up on the treadmill...a nice jog.

pull ups/ chin ups - 20 total - 10 each.
I did 10 wide grip/ 10 close grip

**Zed...I cannot do these unassisted. I need some suggestions. I've done them negatives but probably won't get 20 and only just hang there holding myself for a couple seconds. I can do them with one foot on the top of an incline bench or use the assisted machine. Whatever ya think!

Overhead DB press - single arm
15 lbs - 10
20 lbs - 10
22.5 lbs - 10

Upright BBL rows
40 lbs - 10
40 lbs - 10
50 lbs - 10 *start here next time

20 mins jogging on the treadmill - HR about 150.
 
Re: 84 Days...T Contest Log

Saturday, Feb 12th

I had a great workout today. I felt great and got my pump on. :)

10 mins warm up on the treadmill - 2 mins walking and 8 jogging...HR at 150.

Squats

90 lbs - 10
100 lbs - 10
110 lbs - 10 *New PR for me in the cage!

Bench Press

30 lbs - 10
30 lbs - 10
40 lbs - 10

Standing BBL Shrugs

180 lbs - 10
180 lbs - 10
180 lbs - 10 *This was hard but I made it through!!

Then I ran for 20 mins on the treadmill. My cardio endurance is improving! I haven't been able to run 2 days in a row as long as I did in forever!! I was pumped!

Carb load tonight too! Woo hoo! :)
 
Re: 84 Days...T Contest Log

I have 2 videos I'm working on uploading..had no idea it takes so long to upload. The first one is only about 2 mins and I got an error message after the first upload attempt. I'm trying to upload again and also into photobucket..maybe that will be easier.
 
Re: 84 Days...T Contest Log

So in the interest of livening up the old log...I took some video today. It's a bit different from others on here and my disclaimer is this...I am NOT a pro...so watch it at your own risk! LOL I messed up and it's in 2 parts. My son says it's goofy and I sound retarded but I had fun doing it.

Here's part one...and sorry Moya...no workout ones yet. I couldn't get my son up early enough to come record a few sets but that will be next! Part two is better but holy it takes these things long to load!! :)



 
Re: 84 Days...T Contest Log

(((Roxy))) Yo my friend! Lovin' the vid journal! I can't wait to see more!

Sorry I haven't been in for a couple of days. Last days were a bit hectic and today hubby and I drove about an hour for an NPC competitors seminar. And was out most of the day into night.

I was reading through your last entries. For rack deads/rack pulls, zed mentioned straps. omg! Straps are a lifesaver for me. I don't care what people say about it, I use them all the time. I don't need huge forearms and it does help my tendonitis because I'm not gripping the bar or db's so hard. And because my hands sweat a lot (lol) I also use chalk on my last heavy sets. I tell you, chalk helps me get out at least 2-3 reps more that I would not be able to because my straps start to slip cuz' my hands get so sweaty.

Also on pull-ups. Keep trying! I was never ever able to do even 1 unassisted. But I was so determined to do them. I kept trying and trying and then one day I did 1 pull-up all by myself. I was stoked I thought I was gonna cry. lol Well 1 led to 2 and then 3..... On a good non-pain forearm tendonitis day, I can get at least 20+ RP reps. So don't give up! Keep doing them the best that you can.


We all have good days and not so good days. Sometimes it helps to jot down your feelings and let it all out. Don't be discouraged. Keep plugging away. I think you are doing fab!!!
 
Re: 84 Days...T Contest Log

Part two finally...I'm running this morning to get to the gym before soccer games but will be back later!

 
Re: 84 Days...T Contest Log

Dam that is some equiped gym! Dam! and of course your welcome, its my pleasure to help out where ever I can.
Def agree with IG on straps (but you already know that) and the chalk. If your gym dosnt allow it get you own and just break of a little pc to use with stealth.......:evil:.
I really like the vids you did a gr8 job with them to my gurl.
Keep it up sista!:evil:
 
Re: 84 Days...T Contest Log

ok, now i would just be embaressed to give a tour of my golds... yours has to be at least 10 times the size...
where i live the economy has been hit pretty hard... the mall in Modesto used to be packed on the weekend and lately it has been pretty dead...
thankfully i have a union job that is virtually recession-proof... i lost a lot of overtime, but still have plenty of work...
lol@ saying its 0 degrees outside so you dont need a coat... here in cali most people would not even attempt to go outside in that kind of weather...
 
Re: 84 Days...T Contest Log

Island_Girl said:
(((Roxy))) Yo my friend! Lovin' the vid journal! I can't wait to see more!

Sorry I haven't been in for a couple of days. Last days were a bit hectic and today hubby and I drove about an hour for an NPC competitors seminar. And was out most of the day into night.

I was reading through your last entries. For rack deads/rack pulls, zed mentioned straps. omg! Straps are a lifesaver for me. I don't care what people say about it, I use them all the time. I don't need huge forearms and it does help my tendonitis because I'm not gripping the bar or db's so hard. And because my hands sweat a lot (lol) I also use chalk on my last heavy sets. I tell you, chalk helps me get out at least 2-3 reps more that I would not be able to because my straps start to slip cuz' my hands get so sweaty.

Also on pull-ups. Keep trying! I was never ever able to do even 1 unassisted. But I was so determined to do them. I kept trying and trying and then one day I did 1 pull-up all by myself. I was stoked I thought I was gonna cry. lol Well 1 led to 2 and then 3..... On a good non-pain forearm tendonitis day, I can get at least 20+ RP reps. So don't give up! Keep doing them the best that you can.


We all have good days and not so good days. Sometimes it helps to jot down your feelings and let it all out. Don't be discouraged. Keep plugging away. I think you are doing fab!!!
Click to expand...

Thanks Island Girl! I really appreciate the feedback. The straps definnitely take some adjusting but I'm getting more used to them. I think we can have chalk in the gym too so that's a good thing as well. I have to get some of that.

I'll keep trying at the pull ups. I can totally relate to how happy you were to have done one! That will be a great day! :)
 
Re: 84 Days...T Contest Log

zedhed said:
Dam that is some equiped gym! Dam! and of course your welcome, its my pleasure to help out where ever I can.
Def agree with IG on straps (but you already know that) and the chalk. If your gym dosnt allow it get you own and just break of a little pc to use with stealth.......:evil:.
I really like the vids you did a gr8 job with them to my gurl.
Keep it up sista!:evil:
Click to expand...

Thanks Zed! :)
 
Re: 84 Days...T Contest Log

moya said:
ok, now i would just be embaressed to give a tour of my golds... yours has to be at least 10 times the size...
where i live the economy has been hit pretty hard... the mall in Modesto used to be packed on the weekend and lately it has been pretty dead...
thankfully i have a union job that is virtually recession-proof... i lost a lot of overtime, but still have plenty of work...
lol@ saying its 0 degrees outside so you dont need a coat... here in cali most people would not even attempt to go outside in that kind of weather...
Click to expand...

lol....yes, it's a big gym. You can imagine it at peak hours when it's near full! Can feel pretty crowded. It's close to home for me and was cheaper then joining the Y. I'm pretty grateful to have one of those jobs too that there will always be work. Definitely makes it easier when trying to support a family.

I hear ya on the weather!! Up here, at this time of year....0 is tropical! There were people in shorts (not many but a few). The cold is coming again though. :mad:
 
Re: 84 Days...T Contest Log

Sunday, Feb 13th

Today was cardio/ calves/ abs.

15 min warm up on the treadmill - 5 min walking/ 10 min jogging

As big as my gym is, we are lacking for calf equipment (and the seated machine was broken), so I had to improvise a bit.

Donkee calf raises
5 sets of 10 at 300 lbs

Incline calf raises - used the incline leg press
180 lbs at 15 reps
4 sets at 270 lbs at 12 reps

5 sets incline ab crunches.

30 mins on the eliptical -HR at 140-145.

I did a second cardio session later yesterday.
Did another 45 mins on the treadmill.
5 min walking (always at an incline - HR avg 140)
5 min jogging (incline lowered slightly - HR avg 153)
Did these intervals for the 45 mins.

I have one more week doing the diet as it is now and then we will be making some changes for 2 weeks. So far, everything diet wise is on track and I am still cheat free! Woo hoo!! :)
 
Re: 84 Days...T Contest Log

Happy Belated Valentine's day!

Started with the usual 10 min warm up. Eliptical tonight.

Hang Cleans - this was my first time doing these. It felt a little awkward but got better on the last set.

bar - 10
bar - 10
10 lbs - 6

Incline Leg Press

180 - 10
270 - 10
290 - 10 **New PR here!! Oh ya baby!! :)

SLDL

70 - 10
90 - 10
90 - 9

20 mins cardio..intervals on the treadmill. I was tired tonight. My cardio HR was avg 140.
 
Re: 84 Days...T Contest Log

I was up this morning and in the gym by 5:15 and knocked off 45 mins of cardio! Felt great but I'm about ready for a nap and it's only noon. ;)
 
Re: 84 Days...T Contest Log

Roxy722 said:
Happy Belated Valentine's day!

Started with the usual 10 min warm up. Eliptical tonight.

Hang Cleans - this was my first time doing these. It felt a little awkward but got better on the last set.

bar - 10
bar - 10
10 lbs - 6

Incline Leg Press

180 - 10
270 - 10
290 - 10 **New PR here!! Oh ya baby!! :)

SLDL

70 - 10
90 - 10
90 - 9

20 mins cardio..intervals on the treadmill. I was tired tonight. My cardio HR was avg 140.
Click to expand...

Roxy, did you ever perform the muscle fiber predominance test I mentioned a while back? I've been using heavier weights, lower reps, and more explosive rep speed as dictated by my test results (fast twitch b predominance) and have definitely been getting more rapid gains.
 
Re: 84 Days...T Contest Log

Roxy722 said:
Happy Belated Valentine's day!

Started with the usual 10 min warm up. Eliptical tonight.

Hang Cleans - this was my first time doing these. It felt a little awkward but got better on the last set.

bar - 10
bar - 10
10 lbs - 6
We changed this but still gonna take some getting used to. Keep your arms in close to your bod on the new ones.

Incline Leg Press

180 - 10
270 - 10
290 - 10 **New PR here!! Oh ya baby!! :)
Dam gurl I almost pissed myself when I saw this. GR8 work here Roxy!

SLDL

70 - 10
90 - 10
90 - 9

20 mins cardio..intervals on the treadmill. I was tired tonight. My cardio HR was avg 140.
Click to expand...
Good work my gurl.

Ok, on the 10 x 3 program these are your work sets right? Your warm ups do not count except for just that, warm ups. Just makin sure baby.:)
Very nice job here am proud of you!
 
Re: 84 Days...T Contest Log

I just managed to watch your you tube vids... great job Roxy!!! What a HUGE place!!! It's just crazy to think it's under one roof. Looking forward to seeing more.
 
Re: 84 Days...T Contest Log

RottenWillow said:
Roxy, did you ever perform the muscle fiber predominance test I mentioned a while back? I've been using heavier weights, lower reps, and more explosive rep speed as dictated by my test results (fast twitch b predominance) and have definitely been getting more rapid gains.
Click to expand...

I'm glad you brought this up. With this contest starting, I forgot all about this but I have printed it off and am going to try it out and start doing the tests to see. I was really intrigued by this when you first posted it. Thanks for the reminder!
 
Re: 84 Days...T Contest Log

zedhed said:
Good work my gurl.

Ok, on the 10 x 3 program these are your work sets right? Your warm ups do not count except for just that, warm ups. Just makin sure baby.:)
Very nice job here am proud of you!
Click to expand...

Thanks Zed. yep...the sets I've logged on here are just the work sets. I haven't been putting the warm up sets.
 
Re: 84 Days...T Contest Log

RachelM said:
I just managed to watch your you tube vids... great job Roxy!!! What a HUGE place!!! It's just crazy to think it's under one roof. Looking forward to seeing more.
Click to expand...

Thanks Rachel! Yes..it's pretty amazing! Something I take forgranted until summer hits and there's people everywhere and I wonder why! lol
 
Re: 84 Days...T Contest Log

I'm a little discouraged this morning. It is the 4 week mark so I did my weigh in and measurements and I thought there'd be more changes. My weight hasn't changed and I'm down about 1.5 inches in the waist and 1 inch on my quads but that's it. I feel like things are slowly changing and I've had a couple comments so maybe my body is recomping more then just losing weight. I have wondered if the higher fat content in the diet is really working for me or against me. I've only done one similar diet, which was more of a straight keto. I had the initial water weight drop but didn't see the success that others see with it. I will be emailing my coaches, Zed and Rick, and see what they think. The calorie count was set at 2250 and I've been averaging 2000. It is supposed to drop next week for 2 weeks but keeping the macros the same.

I'm, by far, the oldest in the contest and from what I can tell, the only one, thus far, who is not juicing. I bought a few things from Gentleman's Club but outside of T3, I haven't started anything. I'm not against aas as I've done a couple small cycles in the past. I suppose I'm having a hard time getting my head around building more muscle when I'm so heavy to start with. In the past, when I've tried cutting and bulking simultaneously, the bulk always wins and it becomes where I sit now.

It probably just comes down to being patient! Which is not always one of my virtues. I need to come back to why I wanted to do this in the first place, which was a "fun" way to drop some fat and get back on the wagon, so to speak, in terms of consistency, in diet and training. Win or lose, I wanted to better myself and gain that confidence and motivation that I had lost last year. I just feel really discouraged this morning and needed to vent! It's a cross roads for me. If I quit now, which believe me, I felt like saying "f#$# it" this morning....I know I'll be miserable! So...I already know that is not an option. I have to do the mental regroup, shed a frustration tear in the shower this morning and move on.

Thanks for reading my rant of the morning!! In the bigger picture, if this is the worst of my problems, it's really not that bad. It's just that few moments of WTF when things don't "measure up" the way I'd hoped.
 
Re: 84 Days...T Contest Log

Roxy722 said:
I'm a little discouraged this morning. It is the 4 week mark so I did my weigh in and measurements and I thought there'd be more changes. My weight hasn't changed and I'm down about 1.5 inches in the waist and 1 inch on my quads but that's it.
I really am not surprized at the scale. The scale is ok for dieters but not a good indicator at all for a recomp. This is because muscle weighs more then fat. In fact there are times in a recomp that an individual may even see weight go up becasue of that fact. Remember chika recomp is just that. Replacing fat with muscle, so dont let that scale get you down baby:). Better to pay attention to how your clothes fit you believe it or not. And even there you may find that your clothes get tight in new places but loose in your problem areas. Really the very best means of getting a good indication is to get a BF measurement done. The AccuMeasure is pretty cheap. Here in the US under $20.00. Its easy to use and pretty dam accurate too.

I feel like things are slowly changing and I've had a couple comments so maybe my body is recomping more then just losing weight. And thats the important thing here right?:)
I have wondered if the higher fat content in the diet is really working for me or against me. I've only done one similar diet, which was more of a straight keto. I had the initial water weight drop but didn't see the success that others see with it. I will be emailing my coaches, Zed and Rick, and see what they think.
RickO for sure on this one my gurl. I do know that a lot of the diet gurus do put peeps on hight fat to loose fat, only cuz I have read and studied the logs.
The calorie count was set at 2250 and I've been averaging 2000. It is supposed to drop next week for 2 weeks but keeping the macros the same. Is it possible that you were too low? Ask RickO on this plz.

I'm, by far, the oldest in the contest and from what I can tell, the only one, thus far, who is not juicing.
Age does make a difference, thats for sure. But I still believe that you can and will make a significant diff in how you look and feel in this recomp.
I bought a few things from Gentleman's Club but outside of T3, I haven't started anything. I'm not against aas as I've done a couple small cycles in the past. I suppose I'm having a hard time getting my head around building more muscle when I'm so heavy to start with.
But see chika, its ok to build the muscle cuz that very same muscle is gonna help to burn off that unwanted fat. The more muscle that your body supports the more cals you gonna burn off supporting that added muscle. Thats why N2 gave you the specific cycle that he did. The primo will promote lean slow keepable mass gains. Its not gonna be much but it is gonna help considerably to increase your cal burn.
The exact same thing with the NPP, plus its gonna be some good therapy for your joints and your program.

In the past, when I've tried cutting and bulking simultaneously, the bulk always wins and it becomes where I sit now.
I understand your concern. But chika youre not bulking here. Bulking is so much more diet then what RickO has set up for you.
Plz dont confuse adding "some" muscle mass with bulking, its not the same thing by any stretch.
I believe that what N2 has set you up for as I said above is to add "some" lean mass. This in turn is gonna help in reving up your cal burn cuz muscle burns more cals then fat does. Then add in what RickO has set up for you. The beauty of the diet is the most simple part. You are now eating 5-6 times per day. This alone is gonna rev up your metabolism. The reason is that now youre eating all of these small meals instead of 1,2 or 3 times per day but heavier and more cal dense meals.
So what you are doing is actually feeding your metabolism instead of you appetite if that makes sense to you.:cool:

It probably just comes down to being patient!
Yeah and that aint easy either chika!

Which is not always one of my virtues. I need to come back to why I wanted to do this in the first place, which was a "fun" way to drop some fat and get back on the wagon, so to speak, in terms of consistency, in diet and training.
And thats a gr8 way to look at it too.
Win or lose, I wanted to better myself and gain that confidence and motivation that I had lost last year. I just feel really discouraged this morning and needed to vent!
Vent on my gurl vent on! LOL
It's a cross roads for me. If I quit now, which believe me, I felt like saying "f#$# it" this morning....I know I'll be miserable! So...I already know that is not an option.
Good that you now know this fosho. I already did...knowing you!
I have to do the mental regroup, shed a frustration tear in the shower this morning and move on.

Thanks for reading my rant of the morning!! In the bigger picture, if this is the worst of my problems, it's really not that bad. It's just that few moments of WTF when things don't "measure up" the way I'd hoped.
Click to expand...
Baby youre not alone we all have these.
You gonna do just fine. Just stick to your program(s) and speak your mind when you need to. Everybody on here is pulling for you.
And keep in mind the member ship here is really big. But only a handful of peeps took on the challenge. Gee I wonder why:confused::confused::confused:
Answer; Its fuckin tuff and everybody knows this! Thats why chika. And you are one of the few that did!
That says something right there!:evil:

Now go workout!:evil::biggrin:
 
Re: 84 Days...T Contest Log

Zed is such an awesome guy. Well said, nizzle. Roxy, don't get discouraged. Just like he said everyone is pulling for you. I know this isn't an easy road for you but you know it's worth it. You'll look back come April and laugh and be glad you held on. :)

Be positive. Attitude is everything.
Kill that shit!! :)
-Lauren
 
Re: 84 Days...T Contest Log

Thanks guys! Just one of those moments in time that I had to get over. I've been really happy with the way things have been going and just had to take a step back this morning and refocus. Not get hung up on numbers and remember why I wanted to be here doing this. :)
 
Re: 84 Days...T Contest Log

Keep at it for sure!

Lets go over some stuff!
Hit me up with a PM and you know I'll help you out! You probably just hit a sticking point, which is normal, I've hit 2 in 4 weeks, and you just have to make some adjustments. Everybody is going to, it's those that can act quickly and accordingly that will progress the most!

As far as the cals. Yes around 2200 is where I wanted you, and unless you're keeping very detailed track, you can loose/add calories very easily and not know it!
when you hit the drop in cals for the glycogen depletion, you're body will change, trust me. I bloated quite a bit while doing the refeed after the glycogen depletion. It took me several weeks to adjust to it.

Seriously Roxy, let me know if I can do anything for ya!
 
Re: 84 Days...T Contest Log

RickO'Shea said:
Keep at it for sure!

Lets go over some stuff!
Hit me up with a PM and you know I'll help you out! You probably just hit a sticking point, which is normal, I've hit 2 in 4 weeks, and you just have to make some adjustments. Everybody is going to, it's those that can act quickly and accordingly that will progress the most!

As far as the cals. Yes around 2200 is where I wanted you, and unless you're keeping very detailed track, you can loose/add calories very easily and not know it!
when you hit the drop in cals for the glycogen depletion, you're body will change, trust me. I bloated quite a bit while doing the refeed after the glycogen depletion. It took me several weeks to adjust to it.

Seriously Roxy, let me know if I can do anything for ya!
Click to expand...

Thanks Rick! :) I have a very intimate relationship with my digital kitchen scale so I'm keeping very accurate track. I think like we were saying in pm's...things are changing and once I change it up this weekend, I'll see more changes too. It's that ol' impatience and remember not to get hung up on the number on the scale. I panicked this morning.

We'll see how the next two weeks goes. Thanks for all your help!! I'll still send ya my surf board if you want to borrow it!! It's kind of girly though. ;)
 
Re: 84 Days...T Contest Log

Roxy, I know exactly how you feel chica.

There's some fierce competition.. but the one thing I keep going back to is that I'm doing this for me. When I talked to Nate about sponsoring, I told him with or without him I'm doing this for myself, I had a plan to really change my body this year, and having my name along with NTBM would only motivate me more.. to represent him when I feel like I can't do it myself.

It's tough.. cause I'm actually up in weight too, and it kind of gets me.. but at the same time, the misses and myself are noticing a lot of muscle gain, which will help lose the fat in the future, like Zed said. I expected to gain more weight than lose it at first just because it's been a while since I've seriously lifted weights to put on muscle.

2 more months seems quick, but for the body to shed fat it doesn't take long! I think its either 2 or 4 pounds of muscle burns another 200 calories a day, which would be like walking for 30 mins! HOLY COW! So keep lifting those weights aggressively and watch the recomp happen! Screw weight, it's measurements and the mirror that count.
 
Re: 84 Days...T Contest Log

Just a quick update this morning before I head off into a long boring meeting! :) My take home lesson of the day, yesterday, is this....I am one moody woman! ;) In chatting with both Rick and Zed, I realized what an effect a low carb diet can have on the emotions. That is something I've really noticed the last week or so, especially. I've had a few moments in the last week where I've thought to myself "good God, what is wrong with me?!". LOL Being aware of it is a good thing...I don't feel quite so crazy. It's a good thing I'm single...I can barely stand myself some days. :chomp:

I had a killer workout in the gym last night.

Warm up was 10 minutes on the eliptical with a HR avg of 140.

Rack Pulls

110 lbs - 10
130 lbs - 10
140 lbs - 10 *start here next time

** up 30 lbs from last week!
I love the rack pulls. Feels good doing these!

Bent over DB shrugs

45 lbs - 10
55 lbs - 10
65 lbs - 10 *start here next time

** up 20 lbs from last week
I don't really care for this particular exercise. It could be because it feels really awkward to me but definitely not one of my favs.

Dips

I got 20 unassisted dips done...with 2 rests. Woo hoo!

I did 6 full dips.
7 with a half dip
7 with a lesser arm extension...probably more like a quarter dip.

Last week....NO unassisted dips!

Abs

3 sets of 10 incline crunches with 25 lb plate.

I ended with 30 mins of cardio. I was able to run for 20 of the 30 minutes, keeping my avg HR at 153. Running is getting easier for me. Way back in my college days, I used to run with a roommate everyday. It was probably the leanest I've ever been so running has been a goal for me. I think it will help me get some of the excess body fat off.

Overall, a great workout! I felt excited with the increases. Last night was my carb load and I was so tired, I barely made it through all the good but it felt great.
 
Re: 84 Days...T Contest Log

Roxy722 said:
Just a quick update this morning before I head off into a long boring meeting! :) My take home lesson of the day, yesterday, is this....I am one moody woman! ;) In chatting with both Rick and Zed, I realized what an effect a low carb diet can have on the emotions. That is something I've really noticed the last week or so, especially. I've had a few moments in the last week where I've thought to myself "good God, what is wrong with me?!". LOL Being aware of it is a good thing...I don't feel quite so crazy. It's a good thing I'm single...I can barely stand myself some days. :chomp:

I had a killer workout in the gym last night.

Warm up was 10 minutes on the eliptical with a HR avg of 140.

Rack Pulls

110 lbs - 10
130 lbs - 10
140 lbs - 10 *start here next time Agree!

** up 30 lbs from last week! You will see yourself packing that weight on these pretty fast:evil:
I love the rack pulls. Feels good doing these! Yep I love em to chika. They make you feel so dam strong and I love that feeling!

Bent over DB shrugs

45 lbs - 10
55 lbs - 10
65 lbs - 10 *start here next time Agree!

** up 20 lbs from last week nice chika nice.
I don't really care for this particular exercise. It could be because it feels really awkward to me but definitely not one of my favs.
But as you see the results they will be. These are soo dam good for bringing our your lats and lower/mid traps. Pack all the weight on that you can even if you miss reps, then just do another set or two to make them up.:evil::evil:

Dips

I got 20 unassisted dips done...with 2 rests. Woo hoo! WHOO HOOOOO is dam right baby!

I did 6 full dips.
7 with a half dip
7 with a lesser arm extension...probably more like a quarter dip.

Last week....NO unassisted dips!
Kill that shit Roxy!

Abs

3 sets of 10 incline crunches with 25 lb plate.
nice, very nice gurly:)

I ended with 30 mins of cardio. I was able to run for 20 of the 30 minutes, keeping my avg HR at 153. excellent.
Running is getting easier for me. Way back in my college days, I used to run with a roommate everyday. It was probably the leanest I've ever been so running has been a goal for me. I think it will help me get some of the excess body fat off.

Overall, a great workout! I felt excited with the increases. Last night was my carb load and I was so tired, I barely made it through all the good but it felt great.
Click to expand...
Over all a gr8 workout, dam str8 chika!
Gr8 job gurly!!
 
Re: 84 Days...T Contest Log

Cool Roxy, it's great to see you smashing through!!

What a good workout, nice work on the rack deads, and remember I'm cheering for you and I'm always here if you need a girly chat!!
 
Re: 84 Days...T Contest Log

RachelM said:
Cool Roxy, it's great to see you smashing through!!

What a good workout, nice work on the rack deads, and remember I'm cheering for you and I'm always here if you need a girly chat!!
Click to expand...

Thank you so much Rachel! I just might take you up on that sometime soon. :)
 
Re: 84 Days...T Contest Log

bader85 said:
Roxy, I know exactly how you feel chica.

There's some fierce competition.. but the one thing I keep going back to is that I'm doing this for me. When I talked to Nate about sponsoring, I told him with or without him I'm doing this for myself, I had a plan to really change my body this year, and having my name along with NTBM would only motivate me more.. to represent him when I feel like I can't do it myself.

It's tough.. cause I'm actually up in weight too, and it kind of gets me.. but at the same time, the misses and myself are noticing a lot of muscle gain, which will help lose the fat in the future, like Zed said. I expected to gain more weight than lose it at first just because it's been a while since I've seriously lifted weights to put on muscle.

2 more months seems quick, but for the body to shed fat it doesn't take long! I think its either 2 or 4 pounds of muscle burns another 200 calories a day, which would be like walking for 30 mins! HOLY COW! So keep lifting those weights aggressively and watch the recomp happen! Screw weight, it's measurements and the mirror that count.
Click to expand...

Thanks for the comments Badar. I really appreciate it! It's a good way to look at it and I know we have come from similar places so you understand the mind game that comes from the scale at times. Keep working hard..you're rocking it!
 
Re: 84 Days...T Contest Log

Thanks Rick and Shibs! and of course, Zed! :)

Today was a double cardio day...2 45 min sessions. One on the elliptical and the other a walking/ jogging interval mix. I'm pretty bagged tonight and it's freakin cold here again, so that just makes everyone want to hibernate. Going down to -30 plus wind chill tonight. Gotta love it! ;)

One more day till the LONG weekend!! Hooray! We have been so busy at work and I can't wait to have a full 3 days off!!
 
Re: 84 Days...T Contest Log

How come you get 3 days off? WTF:confused::confused:
 
Re: 84 Days...T Contest Log

zedhed said:
How come you get 3 days off? WTF:confused::confused:
Click to expand...

Monday is a stat holiday here and I'm not gonna lie...I can't wait! This work day can not be over fast enough! I work in a child psych unit and we have been so busy lately!! I have been running back and forth from the ER like crazy! It's really interrupting my EF time! ;)

I did not get up this morning for fasted cardio but will be in the gym tonight to train! I needed that extra sleep.

Have a great Friday everyone! Diet changes tomorrow! :)
 
Re: 84 Days...T Contest Log

Cool! new diet time for chika Roxy:)
 
Re: 84 Days...T Contest Log

Well...Friday ended as a bit of a gong show! LOL I worked a bit late and ended up caught in the middle of a scuffle on the unit and took a really hard boot to the leg by one of our psychotic patients. It sounds worse then it was but I do have a sore leg. I already had some sore spots and this just sealed the deal!! So..I ended up taking the day as a rest day. By the time I got home, it was a 12 hour day and I was exhausted. Never a dull moment. :)
 
Re: 84 Days...T Contest Log

Saturday, Feb 19th

I hit the gym this morning and it was one of those workouts where you're 5 minutes in and you can hardly keep your eyes open. I almost just stopped and went home and back to bed but I pushed through.

I changed my program around a bit today. I should have been doing deadlifts and I swapped them out for another exercise. My one quad is really sore so I wanted to give it one more day.

Warm up was 10 mins on the treadmill. I did 5 mins of walking and 5 mins of jogging. HR was between 135 and 140.

Bench Press

30 lbs - 10
40 lbs - 10
40 lbs - 8
*no increase in weight but more reps at the heavier weight.

Overhead DB Press
20 lbs - 10
22.5 lbs - 10
25 lbs - 10
*overall increase!

Upright BBL rows

50 lbs - 10
50 lbs - 10
50 lbs - 10
*overall increase

Abs
3 sets of 10 with 25 lbs plate/ incline
*These I really focused on slow movement, so 4 count going down and 2 count coming back up. Burnage!

I only did 10 mins of post workout cardio on the elliptical. I felt thrashed and really struggled to get through the 10 mins.

I came home, had some food and slept for another 3 hours. One of those sleeps where you wake up and aren't sure where you are or what time it is!

I'm doing my update and then on my way to find some caffeine. My household stashes are low and by low, I mean out!! I am an addict and God knows I don't need any help at being moody! ;)

The diet changed today. I'll get some more details up later this evening. :)
 
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Re: 84 Days...T Contest Log

Diet changes

My diet has changed today. I'll be doing a 2 week carb cycle diet, with glycogen depletion throughout the week and a refeed over a 6 meal period on Sat/ Sunday. I did my usual carb load Saturday night this week so will officially start this diet on Sunday.

I'll be dropping down to 1500 calories with a 50/30/20 ratio - pr/fat/cho. 1500 is low for me and I will see how I feel throughout this week, especially with the cardio I'm doing. I may look at bumping it up to 1600 if I'm dragging too much.

I'll lay out the meal plan tomorrow. It's essentially the same as what I've been doing...just much less! :)
 
Re: 84 Days...T Contest Log

keep it up gurfran! :) good to see you in better spirits.
 
Re: 84 Days...T Contest Log

Remember the workout is the most important part of this stage of the diet!
 
Re: 84 Days...T Contest Log

Sunday morning thoughts...

In looking at my diet yesterday, I plugged all the food into fitday and turns out I've been eating too much. The calories came out to 2650. Even though I've been weighing everything religiously, I hadn't actually counted the calories/macros out. Fitday is great because you can plug in all the things you use..ie: your individual protein powder. I suppose there was some validation there after my meltdown last week because I know my body well enough to know that 4 weeks of solid dieting should see me down in weight, regardless of macro breakdowns. I may be moody but I'm not crazy! LOL :) Ya just gotta laugh! It really just fits!!

So....here's the summary of this week's lessons in body transformation...write these down kids!

1. low carbs can cause moodiness...you will feel like you're on a roller coaster of emotions (especially if you're a peri menopausal female)! I could add on that it's also not a good idea to use said moodiness as an excuse to be sarcastic to the doctors you work for. Everyone else will think you're hilarious but they will not appreciate your jokes! LOL

2. Always, always always add up your calories!! (giant facepalm here)

3. Trust your instincts....As I have trained with a few different competitors over the last couple of years, one message that always stayed the same was to trust your gut instinct and pay attention to your body. All of them would tell me that the ideal goal in training with someone was to pay attention and get to the place where you knew yourself well. I always found it easier to just pay someone to tell me what to do but this last year, I've really tried to learn and pay attention to how my body responds and how different foods make me look/feel. Starting a diet, for me, is comparable to quitting smoking...I've done it a hundred times and every time, I drop about 10 lbs in the first 2 weeks...no matter what. When things hadn't changed last week, it would have been wise to take it a step further and try to figure out why, not just vent about it. The only thing I had introduced was T3...so should have seen a loss.

Rick wrote in his log this week that he was looking at himself as being last in the contest and was gonna kill it. That is really how I'm looking at things now. I don't consider the last 4-5 weeks totally lost time because I've achieved something I haven't had in months, which was consistency. But...I am not seeing the results that everyone else is getting, so I'm looking at this contest now as an 8 week transformation contest!

Transformation, for me in the next 8 weeks, is all about cutting. I am not looking to gain much muscle in the next 8 weeks. I need to preserve what I have and drop a ridiculous amount of body fat. I'm not going to count myself out yet but it's go time baby!! 200% for the next 8 weeks.

I am feeling much more empowered and am gonna kill it! It's put up or shut up time.(Insert Rocky theme music). That moment where you find out what you are really made of and throughout my life, once I hit that moment, there's no turning back. Time for some girl power. ;)
 
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Re: 84 Days...T Contest Log

RickO'Shea said:
Remember the workout is the most important part of this stage of the diet!
Click to expand...

I'm glad you wrote that Rick because I had been quite focused on getting the diet together and neglected the part where the workout needed to change.

To do this new diet correctly and get the maximum glycogen depletion, I should be doing full body workouts. Rick is suggesting high intensity, high rep workouts on Monday, Tuesday, Thursday and then then heavy, low rep on Sat/ Sun, when it's refeed time.

So 3 sets of 20 reps for each major bodypart, keeping rest time to 45 seconds between sets.

Chest, back, abs, arms, legs

Rick...would you do a couple for legs? like one for quads, one for calves, one for glutes etc? or would you change the exercises every day to target different parts of each muscle group?

Rick and Zed...am I understanding it correctly?? Gotta make sure so I'm not doing it wrong and losing time!

Thanks guys! :)
 
Re: 84 Days...T Contest Log

Sunday update

I rocked out 2 40 minute cardio sessions today. Low to moderate intensity..enough to break a sweat. HR approx 130 - 135 avg. I have some swelling on my leg above my knee and I'm a little concerned about it. I've been taking ibuprofen. I need to be doing legs tomorrow and I do not have time for any injuries dammit!!

My diet is ready to roll and I'm going to start the new tomorrow. The way the carb load falls, it makes more sense to start the depletion tomorrow. I'll do my normal carb/ fat load tonight, which will hold me over until the next one, which starts Saturday afternoon. I should be good and depleted by then!

Enjoy the holiday tomorrow! :)
 
Re: 84 Days...T Contest Log

You too... and I hope the swelling goes away!!! Good work on the cardio...what did you do and how do you monitor your HR?
 
Re: 84 Days...T Contest Log

Just make sure you hit the body parts. Just bust your ass and you're good!
 
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