{NFSC} Echo's Count Down to the Big 30

[Echo814]

I am in the contest to cut/recomp, but officially under the cutting option. I will be turning the big 30 two days before the contest ends so it's extra motivation to get into awesome shape. My husband took the before pics, not the best lighting and not the best photographer but I think they will get the job done. I am highly grossed out by what I see, didn't think it was that bad lol.

http://i264.photobucket.com/albums/ii199/naoli814/IMG_2069.jpg

http://i264.photobucket.com/albums/ii199/naoli814/IMG_2068.jpg

http://i264.photobucket.com/albums/ii199/naoli814/IMG_2070.jpg

http://i264.photobucket.com/albums/ii199/naoli814/IMG_2071.jpg

Official weigh inn tomorrow, though I know it will be high due to TOM. If guys are reading this sorry but those notations will be added in along with my updates if it happens to fall at that point.

[MisSarahC]

Sick artwork! :)
Looking forward to watching your transformation & progress! Good luck! :D

[allmebaby]

Sick artwork! :)

^^^ This. I loove it, it's so unique. I can't wait to see your progress, this is going to be so much fun.

[Echo814]

Thanks! I'm still in the process of getting them done :D I look forward to watching your progress as weel good luck!

[gobbles23]

In :D

[CottageChz]

In!

Get er done :D

GL!!

[drumchick34]

In! :)

[Echo814]

Welcome guys :D Glad to have you along!

I wasn't able to get on yesterday, other than on my phone which is a pain to post with, got busy plus food prep and workout so here it is. Official start weight 141.6lbs, might be lower due to some bloat but it is what it is.

Here is yesterdays numbers.

SS Workout 8

5 minute warm up with dynamic stretch

Squats: 45x5 2sets, 30x5, 45x3, 60x2, 75x5 3 sets
Overhead Press: 45x5 2 sets, 30x5, 40x3, 45x2, 55x5 3sets (did the 30 and 40lb sets with DBs)
Bentover BB Row: 45x5 2sets, 45x5, 45x1 55x2, 70x5 3sets (didn't see the point in going down to 35lbs)
Goodmornings: 45x5 3sets

5 minute stretch and cool down
Total Time: 54 minutes
Total Cals Burned: 429
Heart Rate:140/171

Food: 1553 cals 144 grams protein, 129.6 grams and 33.9 grams fat
Burned: 2312
Deficit: 759

[gobbles23]

Awesome workout :D Nice overhead presses :)

[Echo814]

Awesome workout :D Nice overhead presses :)
Thanks they felt good! Gonna start pushing a little bit more.
Today the planned increases; squat 5-10lbs, bench the same and deadlift 10lbs. Didn't do cardio last got weird pain in my side and front abdominal area. Number for yesterday will follow in a bit need to good home and plug in my body media to get yesterdays burn.

[allmebaby]

That's some awesome lifting. How did you swing 130g of carbs? Do you track your diet? Would you mind posting it?

[Echo814]

That's some awesome lifting. How did you swing 130g of carbs? Do you track your diet? Would you mind posting it?

Thank you, getting back into it after a break from New Rules of Lifting For Women where I gained 10lbs lol.

My macros may vary from day to day, but I keep protein right around body weight, fats where a tad lower than normal, I shot for over 40grams. I practice Intermittent Fasting so my last meal of the day is huge, my feeding window is usually between 11am-7pm.

On the week days my lucnch consists of 4oz of lean protein, greek yogurt and a fruit or vegetable, snack is a slice of whole grain bread with tbsp of natural PB and dinner is up to 8ozs of lean meat chicken, pork, fish or grass fed beef, up to E cups of veggies and a startch like pasta, rice or potatoes. I will post a snap shoot of my dailyburn log later. Post workout is usually protein shake made with skim milk and a piece of fruit.

[Echo814]

Ok back at journaling today, with work, school and other obligations its hard to get on here without being on my phone. I haven't gotten a workout since the last one, my husband got called out for a job the night we where going to do the second one for the week and I ended up going with him. So two SS workouts this week and next week back on track.

Wed: cals burned 2085, cals eaten 1454, 115.8g protein, 62.4gfat, 98.2g carbs deficit 631 cals
Thursday: cals burned 2118, cals eaten 1509, 122.8 protein, 57.7g fat, 108.1g carbs, deficit 609
Friday: cals burned 1945, cals eaten 2073 (cheat meal thin crust pizza) 113g protein, 65.3 g fats, 190.6g carbs, deficit +128 cals

[Echo814]

SS Workout 9

5 minute warm up

Squats: 45x5 2 sets, 30x5, 45x3, 60x2, 80x5 3 sets (increase and form feels 10xs better)
Bench: 45x5 2 sets, 40x5 (Db's) 50x3, 65x2, 75x5 3 sets (I think I am going to stick with these for a while)
Deadlift: 40x5 2 sets, 60x3, 95x2, 105x5
Rack chins: 10 (getting more and more to full one :D)

5 minutes cool down and stretch

Total Time: 43 minutes
Cals Burned 338
Heart rate: 139/166

I was thinking about this the other day and looking at my fat distribution, it seems to be concentrated on my lower back hips and ass, but my legs are kinda scrawny. What should I consider my body shape pear or hour glass?

[allmebaby]

Personally I would consider you to be hourglass shaped. Looking at your second picture you have that obvious indention where your waist is. I am also hourglass shaped. Hard to tell with my bf% right now, but when I'm thinner you'll see. We both have the wide strong shoulders and big hips. I think we're going to look great.

[Echo814]

Personally I would consider you to be hourglass shaped. Looking at your second picture you have that obvious indention where your waist is. I am also hourglass shaped. Hard to tell with my bf% right now, but when I'm thinner you'll see. We both have the wide strong shoulders and big hips. I think we're going to look great.

I think that as well with a concentration of fat on the lower body lol. The lighting for the pics were horrible but I have the measurements to be considered hour glass shaped I guess, I think its a 10-12 inch difference of the waist to hip/chest ratio?

I can already tell with your hips, the shoulders will come along once some mass in your mid section is gone. I think we both will look great too :D

[Echo814]

Getting some cardio in today. Yesterday got pissed off and cutt almost 12 inches from my hair.

[allmebaby]

Were you pissed at your hair or something else and your hair got the brunt of your anger? You have to post it, I love short hair but it looks awful on me.

[Echo814]

Were you pissed at your hair or something else and your hair got the brunt of your anger? You have to post it, I love short hair but it looks awful on me.

It kinda was at everything so the hair got the brunt of it lol.lol.

http://i264.photobucket.com/albums/ii199/naoli814/IMG_2075-1.jpg

[Echo814]

Back on track as of yesterday, did 17 minutes worth of intervals on the elliptical, 3 minute warm up, 1 minute all out with added resistance and 2 minute recovery, burned 221 cals.

Cals yesterday: burned 2312, eaten 1512, deficit 800, this should help make up for the previous two days.

[SideSteal]

It kinda was at everything so the hair got the brunt of it lol.lol.



If you don't mind me saying, that haircut looks hawt, srs.

[Echo814]

If you don't mind me saying, that haircut looks hawt, srs.

Thank you :o Still getting used to it but I like it so far. We'll see what happens though when I realize I cant put in a pony tail lol. Congrats on the little one if I'm reading your sig right :D

So sitting in the Docs office waiting to get a mass in my left sinus checked out, I have a history of sinus issues so not looking forward to it.

[SideSteal]

. Congrats on the little one if I'm reading your sig right :D



You are correct, and thanks! See my NFSC for a few pics if you're a baby person :)

Good luck with the sinus-lump.

[Joseph1990]

In. Will be lurking. ;)

[Echo814]

You are correct, and thanks! See my NFSC for a few pics if you're a baby person :)

Good luck with the sinus-lump.
I'll have to take a looksy, on the fence about having kids still but cute babies are cute :)


In. Will be lurking. ;)

Hello and welcome!

[Echo814]

Good news the lump in my sinus cavity is probably scar tissue from the sinus reconstruction plus septoplasty I had in 2006. they still want me to keep an eye on it, if it pops out like that again I need go back in.

Cardie again today, did P90X Cardio X and burned 431 cals in 45 minutes, I burn the same with lifting :cool: lol. Granted the first 10-15 minutes is yoga so :p I figure I should work on flexibility issues and remember being pretty limber when I did the program.

I thought that I would list the supps that I am using. Multi-Vitamin, green tea pills, CoQ10 and Nu-Tek Protein powder.

[Echo814]

SS workout 10
Workout from yesterday.

Warmup 5 minutes

Squats: 45x5 2sets, 30x5, 45x3, 60x2, 80x5 3 sets
Overhead Press: 45x5 2 sets, 30x5, 40x3, 45x2, 55x5 3sets (did the 30 and 40lb sets with DBs)
Bentover BB Row: 45x5 2sets, 45x5, 45x1 55x2, 70x5 3sets (didn't see the point in going down to 35lbs)
Goodmornings: 45x8 2 sets, 50x8

5 minute cool down with stretching

Total Time: 45 minutes
Total Cals Burned: 373
Heart Rate: 142/166

I basically did the same numbers from the last overhead press. BB row workout, increase squat to 80lbs though. Hubby didn't join me this time, he and a friend were working on some music.

Nutrition: I need to get more protein but right now carbs are whats doin it for me lol.

Mon: Burned 2368, ate 1444 cals, deficit 924
Tue: Burned 2252, ate 1608 Protein was 165grams getting better :D deficit 644

[Echo814]

Official weigh in today and 141.0lbs, considering that I was 142.6 a couple weeks (before TOM) ago I think that's a reasonable rate of loss. I'm hoping for better numbers next week, maybe entry back into the 130's :D

[Echo814]

SS Workout 11

5 minute warm up

Squats: 45x5 2sets, 30x5, 45x3, 60x2, 80x5 3sets
Bench: 45x5 2sets, 30x5, 50x3, 60x2, 75x5 3sets
Deadlift: 40x5 2sets, 65x3, 95x2, 110x5
Tricep Extensions: 25x8 2 sets

5 minute cool down/stretch

Total Time: 45 min
Cals Burned 326
Heart Rate: 132/159

I am starting to wonder if I am adapting to the volume and numbers. I think I am falling into the law of diminishing return, my heart rate is stabilizing and my cal burn is down to, it might be from dieting to hmm. Must ponder on this.

[allsmiles]

Hi Echo, congrats on the weight loss, I definitely know how it feels when it's not moving! Even though we care more about how we look rather than the actual number it's still really frustrating when the scale doesn't reflect all our hard work!

As for the lower heart rate and cal burn, I don't know too much about that! If you're going as hard as you can then unless you change it up for a while I don't know what else you can do. Sorry that's no help at all!

[Echo814]

Got in a session of intervals last night, the hubby actually joined me so that was cool. Was a little bad this weekend but never ate more than I burned so I'm happy. Today I am going to do P90X core synergistics let tthe pain begin!

[Echo814]

I'm staying of the scale for a couple of weeks, it wouldn't bum me out so bad if clothes were feeling loser ect.

So protein cheese cake recipe, I kinda stole if from New Rules of Lifting For Women but modified some things.

Makes 8 servings
2 eggs
1 container of vanilla flavored Greek Yogurt ( says sour cream in book, um no)
2 cups part skim ricotta cheese
2 tbsp whipped cream cheese (my addition)
1/4 cup splenda, stevia or good ol sugar
1/2 cup vanilla whey protein powder
1tsp vanilla extract
1 fresh lemon, grated rind and juice
1 grahmcracker crust (optional, I wanted it :p)

Blend the ingredient's together until smooth, pour in crust or pan bake at 375 degrees for 30-34 minutes

16.9 grams protein, 24 crams carb (if you use crust) 9.9 grams fat


http://i264.photobucket.com/albums/ii199/naoli814/2011-04-24_21_35_24_Albuquerque_New_Mexico_US_.jpg


Other eats
http://i264.photobucket.com/albums/ii199/naoli814/Unknown1.jpg

[Echo814]

SS Workout 12

5 minute warm up

Squats: 45x5 2 sets, 30 x5, 45x3, 60x2, 80x5 3 sets (sticking with this weight till it gets easier)
Overhead Press: 45x5 2 sets, 30x5, 40x3, 50x2, 60x5 3 sets (5lb increase :D)
Bent Over BB Row: 45x5 2 sets, 40x5, 45x3, 55x2, 70x5
Good Mornings: 45x8, 55x8 2 sets

5 minute cool down

Total Time: 45 minutes
Cals Burned: 367
Heart Rate: 141/167

[Echo814]

Been resting the past couple of days, slept a lot and feel better. I am currently trouble shooting my diet to find out why I am bloated all the time, eliminating soy helped at first but now its back.

[Echo814]

I have logged the past three weeks in and I had an average of 558 cal deficit a day. No weight loss yet :confused: by that it should have been close to 3lbs. Oh well.

I have taken some time off from working out, just wasn't happening this week so I figured impromptu break. I cut out the diet soda and have upped my water intake to close to 3 litters now. I took a couple days off of work to spend time with the hubby, his grandpa dies last Tue so that has contributed to the not working out. Back to work tomorrow and working out.

This Friday I will officially weigh and measure to see where I am. Kept up with the diet even though I haven't worked out since Wed, but cal burn has been a 2300 except Thursday it was 1776, I was sittin on my butt playing Sacred 2 all day :D. I've had a hard time getting protein in, its been over 100grams but without my protein shake its been hard to get over 120grams.

[Echo814]

SS Workout 13
05/02/11

5 minute warm up

Squat: 45x5 2sets, 30x5, 45x3, 60x2, 80x5 3 sets (still trying to work on form)
Bench: 45x5 sets, 40x5, 50x3, 65x2, 75x5 3 sets
Deadlift: 45x5 2sets, 65x3, 95x2, 115x5 (got the the 35lbs plates out for this :D)

5 minute cool down and stretch (no accessory exercise this night)

Total time: 31 minutes
Cals Burned: 241
heart rate: 138/163

[allsmiles]

Just thought I'd pop in and say hi and it's all looking good in here!! :) Keep it up, even though you're frustrated about lack of loss (as am I, I lost 3lbs when I was on my pill break and now 2lbs of it seems to have gone back on!) just keep going! Are you going to take any progress pics?

[CathyVee]

The protein cheesecake looks good. How did it taste? If I made that I'd worry about eating the whole thing. I wonder if I could adapt it to use those miniature graham cracker crusts?

I hope you get some good news when you weigh-in and do measurements this Friday. I've been sticking to measurements since I don't want to be ruled by the scale. It's frustrating when you feel thinner, your clothes are looser and the scale isn't budging (or is up).

[CottageChz]

I'm sorry for the loss in your family :(

Boo to the scale...hopefully your whoosh is a comin'!

I wanna try that cheesecake, just feeling lazy ATM. Wanna make it for me ?!? :p

[Echo814]

The protein cheesecake looks good. How did it taste? If I made that I'd worry about eating the whole thing. I wonder if I could adapt it to use those miniature graham cracker crusts?

I hope you get some good news when you weigh-in and do measurements this Friday. I've been sticking to measurements since I don't want to be ruled by the scale. It's frustrating when you feel thinner, your clothes are looser and the scale isn't budging (or is up).
Hi! thanks for taking a peak at my journal :)
The cheese cake was delicious, put some sliced strawberries on top or melted deark chocolate and drool! You should be able to use the smaller crusts, not sure on the baking time though.

Sadly not feeling thinner :( I hope there is some good news but as luck would have it TOM is next week :rolleyes: If I managed to have a lower weight then I will call it good.

I'm sorry for the loss in your family :(

Boo to the scale...hopefully your whoosh is a comin'!

I wanna try that cheesecake, just feeling lazy ATM. Wanna make it for me ?!? :p

Thank you :) He would have been 90 in Nov, long life with many children and grandchildren, kinda wish we had a child so they could meet him.

I think eventually I will try to hire one of the many talented online trainers on here, I was going to hit Kimm4 up but the money I was going to use went for an unexpected bill.

The cheese cake was easy to make, took to long to chill for my liking though :D

[Echo814]

Just thought I'd pop in and say hi and it's all looking good in here!! :) Keep it up, even though you're frustrated about lack of loss (as am I, I lost 3lbs when I was on my pill break and now 2lbs of it seems to have gone back on!) just keep going! Are you going to take any progress pics?

Holla! I am trying to keep with it, I just gotta trust the process and hopefully be rewarded. Sorry to hear you gained some back, probably water weight from the hormones. I might take some this Friday depending if I feel its worth it lol.

[Echo814]

SS Workout 14

5 minute warm up

Squats: 45x5 2 sets, 30x5, 45x3, 60x2, 80x5 3 sets
Overhead Press: 45x5 2 sets, 30x5, 40x3, 50x2, 60x5 3 sets
Barbell Row: 45x5 2 sets, 40x5, 45x3, 55x2, 70x5 3 sets
Rack chins: 10 (getting almost all the way up :D and 5 kipping pull ups)

Total time: 55 minutes
Cals burned: 495
Heart Rate: 149/147

I has videos and man does my form suck lol.

80lbs
http://i264.photobucket.com/albums/ii199/naoli814/th_MVI_2163.jpg (http://s264.photobucket.com/albums/ii199/naoli814/?action=view&current=MVI_2163.mp4)
45lb bar
http://i264.photobucket.com/albums/ii199/naoli814/th_MVI_2160.jpg (http://s264.photobucket.com/albums/ii199/naoli814/?action=view&current=MVI_2160.mp4)



I need to work on getting lower, I think I will stick with lower weights till I can get parallel and proper form. At leas my backs not rounding :D

Now to awesome news: I weighed in at 139.4lbs this morning, the lowest in months :D inches are down heres from March and this morning

Chest: 38 inches (starting at a 36C lets see where the girls go) 37.5
Rib cage: 31.5 ( I have a huge rib cage and not much to lose off of it sigh)
Biceps: 10.75 R, 10.5 L, 10 inches relaxed and 10.75 flexed (weak guns are week lol)
Fore arms: 8.5 same
Smallest part of waist: 28.5 now 28
Belly Button: 31.25 now 30.75
Hips: 38 (why is this so big?!) 37.5 yay!
Upper thigh: 21.5 now 21.25
Mid thigh: 18.75 (I've lost here only went from 19.25) same which is fine
Calves: 13 R, 13.25 L

[Echo814]

I has new videos of my squatting from tonight's workout and I can tell the difference even now :D

SS workout 15

5 minute warm up

Squats: 45x5 2sets, 30x3, 45x3, 60x3, 80x5 3 sets (the recommendations really helped and I am going to up it to 95lbs next time)
Goodmornings: 45x8, 55x8 2 sets
Bench Press: 45x5 2 sets, 40x5, 45x3, 60x2, 70x5 3 sets (didn't have a spotter so didn't do 75lbs)
Deadlift: 45x5 2 sets, 65x3, 95x2, 115x5

5 minute cooldown

Total time: 55 minutes
Cals burned:443
Heart rate: 139/167

Song of the Day
r4mvcfBwCNQ

[Echo814]

I haven't worked out since last week, I have a mass on the side of my nose under my eye and have been put on antibiotics that are not agreeing with me well. I'm going back to the dr today to see if there's anything else they can do. I've been eating slightly higher in cals to help with recovery no weight gain yet so that's good. After all this gets sorted out I am thinking 1700 cals for more of a recomp, that would put me at a 300-400 cal a day deficit. I hold no illusions of doing well in competition but still gonna hang in there :)

[Echo814]

So this bad boy is gonna move into a straight up recomp journal. I have been thinking a lot lately (to much time with this stupid mass in my face) and I would rather eat enough to be happy and lift heavy rather than run and awesome program like SS on a deficit.

Starting tomorrow 1900 cals and the rest is being figured out now :D

[CathyVee]

So sorry about the facial mass. I'm assuming it's an infection since you're on antibiotics. Hope it clears up soon.

I understand what you are saying about eating enough to lift heavy. I'm trying to limit my calorie cutting to about 250 cals/day because I hate feeling weak. Good luck with the recomp!

[Echo814]

So sorry about the facial mass. I'm assuming it's an infection since you're on antibiotics. Hope it clears up soon.

I understand what you are saying about eating enough to lift heavy. I'm trying to limit my calorie cutting to about 250 cals/day because I hate feeling weak. Good luck with the recomp!

They took me off the antibiotic Tue and ordered a CT scan for Monday so we will see what it is. Blood work came back with no infection so getting an image of it is next.

It's a downer knowing you can lift or try more and can't because of low cals. Some people can increase strength while cutting but I sure can't lol. Thanks for stopping in :)

[Echo814]

SS Workout 16

5 minute warm up

Squats: 45x5 2 sets, 30x5, 45x3, 60x2, 80x5, 75x5 70x5 (these felt weak :( )
OH Press: 45x5 2 sets, 30x5, 40x3, 50x2, 55x5 3 sets
BB Rows: 45x5 2 sets, 40x5, 45x3, 55s2, 70x5 3 sets
Romanian deadlift: 70x8 3 sets

5 minute cool down

Total time: 40 min
Cals Burned:357
Heart rate: 147/169

Felt good to workout again, no additional pain than what I am already in so thats awesome :D

Song of the Day

xxD4Ruf68bU

[Echo814]

SS Workout 17 or is it 18...

Squats: 45x5 2 sets, 30x5, 45x3, 60x2, 80x5 3 sets (easier now weights goin up next time)
Bench Press: 45x5 2 sets, 30x5, 50x3, 65x2, 75x5 3 sets (did these bad boys with no spotter :cool:)
Deadlifts: 45x5 2 sets, 65x3, 95x2, 115x5 (going up to 135lbs)
Goodmornings: 65x8 3 sets

5 minute warm and cool down

total Time: 50 minutes
Total Cals Burned: 423
Heart rate: 142/167

Pics!
http://i264.photobucket.com/albums/ii199/naoli814/IMG_2334-1.jpg

[Echo814]

SS workout 18

06/03/2011
Squats: 45x5 2 sets, 30x5, 45x3, 65x2, 85x5 3 sets (went up 5lbs and felt it, I need to figure out why these feel so heavy)
OH Press: 45x5 2 sets, 30x5, 40x3, 50x2, 60x5 3 sets (might go up to 65lbs next time)
BB Row: 45x5 2 sets, 40x5, 50x3, 60x2, 75x5 3 sets
Romanian Deadlifts: 65x8 2 sets, 75x8 (by this time my grip and arms were fried)

5 minute warm up and cool down

Total time: 58 minutes
Cals Burned: 511
Heart Rate: 146/170

Squat check
Wdb6STXIS6A
3jl4SosbS8M

I'm still struggling with getting more vertical with my back but I think they've improved.

Got a vid of my OH Press too
1pnPzuCMNAE

[Echo814]

http://i264.photobucket.com/albums/ii199/naoli814/IMG_2518-1.jpg
http://i264.photobucket.com/albums/ii199/naoli814/IMG_2507-1.jpg
http://i264.photobucket.com/albums/ii199/naoli814/IMG_2504-1-1-1.jpg
http://i264.photobucket.com/albums/ii199/naoli814/IMG_2503-1.jpg

[gobbles23]

Oh! I agree, there's definitely a difference!!!!!!!! WOOOOOOTTTTT!!! Keep it up :D

[Echo814]

SS Workout 20

Squats: 45x5 2 sets, 30x5, 45x3, 50x2, 60x5 3 sets
OH Press: 45x5 2 sets, 20x5, 30x3, 40x2, 45x5 3 sets
Bent Over BB Row: 45x5 2 sets, 40x5, 45x3, 55x2, 65x5 3 sets
RDLs: 45x8, 65x8 3 sets

5 minute cool down

Total time: 55 minutes
Cals Burned: 524
Heart Rate: 184/172

My Post Workout Meal:
http://i264.photobucket.com/albums/ii199/naoli814/IMG_2620.jpg
5 oz Ahi Tuna
75 grams broccoli
122 grams of rice
53 grams of raspberries
101 grams of strawberries
410 cals, 44.6 grams protein, 52 grams carbs and 2.8 grams fat

I took it easy today lowered weights a lot on workout on form, almost two weeks of not workout out sucked big time.