My body has hit a plateau. I have gone one whole month now and haven't lost any weight. Not that weight is the only thing that matters, but my scale overall hasn't really changed. So, it is time to take it to a new level. I'm going to do a couple things to hopefully kick it up:
1. Cardio needs to get more aggressive - going to shake it up a bit. I upped the stepmill today to a level 11. And I would have ran more but my abs are killing me so I had a major stitch in my side. But, tomorrow is Crossfit which always kicks my ass. And then on Tuesday and Thursday I should be able to put in some really hard 35 minute cardio sessions.
2. Diet is going to get cleaner - I eat clean but I do have some recipes that currently call for processed ingredients. The problem is there can be hidden sugars in some of these foods and it doesn't completely fuel your body like a 100% "clean" diet. I'm pretty sure you would have to be a moron in the grocery store to not realize that I'm body building...I only had ground turkey, chicken breast, 3 dozen eggs, vegetables, and protein bars in my cart yesterday. :)
3. Cheating is going to be kept to a minimal - meaning no alcohol and just a couple extra hundred calories on cheat day rather than just not really worry what I'm eating.
Hopefully this will help. With only 1 month before I go pre-contest, I really need to gain as much muscle as possible in the next few weeks.
Sunday, May 2, 2010
Saturday, April 24, 2010
Dad is great....he gave us chocolate cake...For Breakfast!!!
cCheat day can be so amazing sometimes. Especially when you have been starving all week long like I have....I can hardly take looking at good food anymore. It makes me so sad.
But, on cheat day (today!) I get to eat 2200 calories. YAY! That's a lot of food. I record all my food at http://www.myfooddiary.com/ and it calculates all my totals. So yesterday I figured out exactly what I could eat today, and I am stoked:
Breakfast
1 packet of low sugar oatmeal
3 egg whites
coffee
Lunch
6" subway turkey sandwich on wheat with 1 tbsp of low calorie ranch
1 oz light ruffles
2 tbsp salsa
Dinner
4 michelob ultras and 3 pieces of domino's pepperoni pizza (with some light ranch)
And the best: Dessert
I bought a piece of caramel cheesecake and chocolate cake. I'm only going to eat a couple bites of each. Yummy!
And then, if I am still hungry...I am getting an order of Chicken fajita and cheese nachos from Taco Cabana (of which I will only eat half and make Andy eat the other half)!
The entire total comes to: 2255 calories, 87 grams of fat, 223 carbs, and 98 grams of protein.
Just to put in perspective, the nachos have 600 calories alone (although I'm only going to eat half). And the pizza? 220 calories per slice! This is why you can't eat this way every day.
And what is funny? I know people who do eat this crap quite often! I mean, I wish I could get away with it, but I can't! Also funny: Andy is going to be so excited to eat badly too today! He will reap the benefits of my cheat day! (he loves cheesecake)
But, on cheat day (today!) I get to eat 2200 calories. YAY! That's a lot of food. I record all my food at http://www.myfooddiary.com/ and it calculates all my totals. So yesterday I figured out exactly what I could eat today, and I am stoked:
Breakfast
1 packet of low sugar oatmeal
3 egg whites
coffee
Lunch
6" subway turkey sandwich on wheat with 1 tbsp of low calorie ranch
1 oz light ruffles
2 tbsp salsa
Dinner
4 michelob ultras and 3 pieces of domino's pepperoni pizza (with some light ranch)
And the best: Dessert
I bought a piece of caramel cheesecake and chocolate cake. I'm only going to eat a couple bites of each. Yummy!
And then, if I am still hungry...I am getting an order of Chicken fajita and cheese nachos from Taco Cabana (of which I will only eat half and make Andy eat the other half)!
The entire total comes to: 2255 calories, 87 grams of fat, 223 carbs, and 98 grams of protein.
Just to put in perspective, the nachos have 600 calories alone (although I'm only going to eat half). And the pizza? 220 calories per slice! This is why you can't eat this way every day.
And what is funny? I know people who do eat this crap quite often! I mean, I wish I could get away with it, but I can't! Also funny: Andy is going to be so excited to eat badly too today! He will reap the benefits of my cheat day! (he loves cheesecake)
Friday, April 23, 2010
Crossfit!!!!
I did a new workout today and I am so excited about it. Let me tell you a long story though to get to the part about the workout. If you aren't interested in the story just skip to the bottom and read about Crossfit.
So, once upon a time I had a personal trainer. His name was Jonathan. Cute kid. I say kid, he is only 2 years younger than I am! Really good. He pushed me to my limits. But he didn't consult me on nutrition ever. We just worked out hard. Then, Jonathan got fired from 24 hour fitness (another story). I got a new trainer - Drew. He was good, not nearly as tough as Jonathan, but he did tell me to eat better. Well, I would just eat what I wanted to a lot of the time...hence, I never lost weight. So I thought the training was a waste of my time. Eventually, I quit.
Months later...I decided I had enough of being a fatso. I got serious. Dropped about 10 pounds pretty easy, then had to really get my nutrition to a whole new level to get off another 10 pounds. Then, I decided I was doing the Figure Competition. Now, let's remember Jonathan. When I trained with him...I would point out these two really buff girls at the gym and tell him - make me look like them. He would laugh at me. I don't think he thought I was serious. Now, upon educating myself, I have learned that most of their gains were from what they ate. They probably train just as hard as I did back then....but I ate like crap.
So speed ahead to a couple months ago. I texted Jonathan to see if there was anyone he knew that could help coach me. Simultaneously, he told me that he has started his own fitness business. He trains people on his own and holds boot camps, and then has this thing called "Crossfit" that is supposedly a West Coast sensation. I had never heard of it. Of course, he wanted me to try it but I said no because I'm not really going to do some sort of fad workout for training to be in a contest, right???
Well...now that I have lost so much weight, my coach Amy wanted me to find someone to take my body fat so I could compare against the scale. Who do I text - Jonathan! I met up with him on Wednesday and he met me at his new facility where he trains his clients. Ya'll, this place is like a storage building...obviously a kid trying to start off on his own with no money!! Of course, he convinces me to come to his Friday morning class to try the Crossfit. So I go this morning and Oh....MY.....GOD. Ya'll this was the best workout I have had in so long. It was really really tough.
Crossfit
Basically, this is how the crossfit workouts work: Jonathan puts up the "Workout of the Day". Today it was a list of a whole bunch of things - do them all with no rest, and when you come to the end, you get to go home. It looked pretty simple to me. We warmed up: Couple pushups and lunges and squats and a jog. no big deal. Then the workouts began. We were basically trading off between jogging with a huge medicine ball, burpies, squats with overhead presses, kettle ball swings, ball throws, and sprinting. By the time I was to the end I thought I was going to pass out. The only good part is I smoked all the girls...damn near smoked the guy that was in the lead. Not too bad for my first time!!!!
At the end of class I told Jonathan (with very heavy breathing mind you): "See you Monday. I'm in."
So this is my plug: If you live anywhere near Pasadena, you need to go try this. I swear it was going to kill me but I was so excited at the end. And, considering I have to do a plyometric workout...this was way more competitive and I didn't have to make up the workout, and it cost me less than $15. Now that is a great way to get in your figure training.
Here is the website if anyone wants to check it out: www.makinmefit.com
As I walked in to work today, my hamstrings, quads and butt were on fire. It is a good thing that tomorrow is my rest day, because I can already tell I will be in some serious pain.....
So, once upon a time I had a personal trainer. His name was Jonathan. Cute kid. I say kid, he is only 2 years younger than I am! Really good. He pushed me to my limits. But he didn't consult me on nutrition ever. We just worked out hard. Then, Jonathan got fired from 24 hour fitness (another story). I got a new trainer - Drew. He was good, not nearly as tough as Jonathan, but he did tell me to eat better. Well, I would just eat what I wanted to a lot of the time...hence, I never lost weight. So I thought the training was a waste of my time. Eventually, I quit.
Months later...I decided I had enough of being a fatso. I got serious. Dropped about 10 pounds pretty easy, then had to really get my nutrition to a whole new level to get off another 10 pounds. Then, I decided I was doing the Figure Competition. Now, let's remember Jonathan. When I trained with him...I would point out these two really buff girls at the gym and tell him - make me look like them. He would laugh at me. I don't think he thought I was serious. Now, upon educating myself, I have learned that most of their gains were from what they ate. They probably train just as hard as I did back then....but I ate like crap.
So speed ahead to a couple months ago. I texted Jonathan to see if there was anyone he knew that could help coach me. Simultaneously, he told me that he has started his own fitness business. He trains people on his own and holds boot camps, and then has this thing called "Crossfit" that is supposedly a West Coast sensation. I had never heard of it. Of course, he wanted me to try it but I said no because I'm not really going to do some sort of fad workout for training to be in a contest, right???
Well...now that I have lost so much weight, my coach Amy wanted me to find someone to take my body fat so I could compare against the scale. Who do I text - Jonathan! I met up with him on Wednesday and he met me at his new facility where he trains his clients. Ya'll, this place is like a storage building...obviously a kid trying to start off on his own with no money!! Of course, he convinces me to come to his Friday morning class to try the Crossfit. So I go this morning and Oh....MY.....GOD. Ya'll this was the best workout I have had in so long. It was really really tough.
Crossfit
Basically, this is how the crossfit workouts work: Jonathan puts up the "Workout of the Day". Today it was a list of a whole bunch of things - do them all with no rest, and when you come to the end, you get to go home. It looked pretty simple to me. We warmed up: Couple pushups and lunges and squats and a jog. no big deal. Then the workouts began. We were basically trading off between jogging with a huge medicine ball, burpies, squats with overhead presses, kettle ball swings, ball throws, and sprinting. By the time I was to the end I thought I was going to pass out. The only good part is I smoked all the girls...damn near smoked the guy that was in the lead. Not too bad for my first time!!!!
At the end of class I told Jonathan (with very heavy breathing mind you): "See you Monday. I'm in."
So this is my plug: If you live anywhere near Pasadena, you need to go try this. I swear it was going to kill me but I was so excited at the end. And, considering I have to do a plyometric workout...this was way more competitive and I didn't have to make up the workout, and it cost me less than $15. Now that is a great way to get in your figure training.
Here is the website if anyone wants to check it out: www.makinmefit.com
As I walked in to work today, my hamstrings, quads and butt were on fire. It is a good thing that tomorrow is my rest day, because I can already tell I will be in some serious pain.....
Thursday, April 22, 2010
New Supplements
Along with the new training...I should have mentioned that I'm also on some new supplements. I now take a fat burner 3 times a day. I need to try to get this stubborn fat off!!!
I have to say...I think it is working only because I have been starving to death. Let's hope it is because it really is speeding up my metabolism!
I also take a green tea extract in the afternoon since I have been getting sluggish. I'm not so sure I need to take it anymore with the new fat burner.
So the breakdown of supplements (are you ready for this????) is as follows:
Preworkout: 2 capsules of creatine + 5 grams glutamine
Before Cardio: 5 grams glutamine
Post workout: 5 grams glutamine
With breakfast: 1 calcium, 1 vitamin, 1 fat burner, 1 testosterone booster
With lunch: 1 fat burner, 1 testosterone booster, 4 joint doctors (glucosamine)
Mid afternoon: 1 green tea extract
With dinner: 1 fat burner, 1 testosterone booster
Before Bed: 5 grams glutamine, 1 pro-biotic, 2 Zinc Magnesium Aspartate
Phew. Thats a lot. If you counted, it is 18 pills and 20 grams of glutamine (powder form).
Andy thinks it is just plain sick. Whatever.
I have to say...I think it is working only because I have been starving to death. Let's hope it is because it really is speeding up my metabolism!
I also take a green tea extract in the afternoon since I have been getting sluggish. I'm not so sure I need to take it anymore with the new fat burner.
So the breakdown of supplements (are you ready for this????) is as follows:
Preworkout: 2 capsules of creatine + 5 grams glutamine
Before Cardio: 5 grams glutamine
Post workout: 5 grams glutamine
With breakfast: 1 calcium, 1 vitamin, 1 fat burner, 1 testosterone booster
With lunch: 1 fat burner, 1 testosterone booster, 4 joint doctors (glucosamine)
Mid afternoon: 1 green tea extract
With dinner: 1 fat burner, 1 testosterone booster
Before Bed: 5 grams glutamine, 1 pro-biotic, 2 Zinc Magnesium Aspartate
Phew. Thats a lot. If you counted, it is 18 pills and 20 grams of glutamine (powder form).
Andy thinks it is just plain sick. Whatever.
I AM REGISTERED TO COMPETE!!!!
I have officially registered to compete in the NPC Texas State Championships this year. Just sent in the registration forms and money. So it is official: I am signed up to compete on October 23rd!!!
Tuesday, April 20, 2010
New Workout!
It is that time again. Time for me to change up the workout. I have been doing the "Giant Sets" and loved them, but my body is just too used to it. So now I'm doing a "High Volume-High Intensity" workout that Amy gave me. Basically, you do super-set types. The first exercise is done as heavy as possible with 8 reps. The next exercise on the list is 12 reps per arm/leg at lower weight. Basically you are wearing the muscle out to death. Believe me, I did shoulders this morning and they were ON FIRE. Here is the split:
Monday - Shoulders
BB Shoulder Press
DB Alternating Shoulder Press
Rear Delt Row on Pec Dec Machine
1 Sided/Alternating Rear Delt Row on Pec Dec
Standing Calf Raise
Alternating 1 Leg Standing Calf Raise
Machine Lateral Raise
DB Alternating Lateral Raise Fitball
DB Alternating Shoulder Press
Rear Delt Row on Pec Dec Machine
1 Sided/Alternating Rear Delt Row on Pec Dec
Standing Calf Raise
Alternating 1 Leg Standing Calf Raise
Machine Lateral Raise
DB Alternating Lateral Raise Fitball
Tuesday - Spin Class and Abs
Wednesday - Back
Pull-ups
Seated Cable 1 Arm Lat Row
Lat Pulldowns
1 Arm Bent Over DB Lat Row
Straight Bar Cable Lat PulloversMachine 1 Arm Lat Row
Seated Cable 1 Arm Lat Row
Lat Pulldowns
1 Arm Bent Over DB Lat Row
Straight Bar Cable Lat PulloversMachine 1 Arm Lat Row
Thursday - Quads/Calves
DB Plié Squats-Feet Far Apart
DB Walking Lunges
Smith Machine Squat-Feet Apart
1 Sided, Alternating Leg Press
Seated Calf Raise1 Leg Seated Calf Raise
DB Walking Lunges
Smith Machine Squat-Feet Apart
1 Sided, Alternating Leg Press
Seated Calf Raise1 Leg Seated Calf Raise
Friday - Cardio Only/Abs
(Plyometrics - running track, bleachers, pushups, lunges, etc)
Saturday - Off
Sunday - Glutes/Hams
Barbell Good Mornings
Alternating Seated Leg Curl
Abs-1 Exercise
Dumbbell Dead Lift
Alternating Lying Leg Curl
Abs-1 ExerciseBack Extension
Barbell Good Mornings
Alternating Seated Leg Curl
Abs-1 Exercise
Dumbbell Dead Lift
Alternating Lying Leg Curl
Abs-1 ExerciseBack Extension
The biggest change is the cardio on Friday. I have never really done Plyometrics. I'm not sure where to begin. I've also got to find a good track and bleachers. I guess I could go to the Santa Fe High School which is right by my house, but I'm not sure if there will be students using it. So I may have to make Saturday my day to go do that cardio, and then do glutes and hams on Friday instead. Or, I may go to the park over by my work and try to make it work. That would be easy to swing after I get off work on Friday. If anyone has a clue where would be a good place to get that new plyometrics workout in, please let me know.
Cardio on other days is Wednesday and Sunday for 35 minutes. The spin class is an hour, and the plyometrics is 45 minutes.
Subscribe to:
Posts (Atom)
