Vhart Tears It Apart - A Lean Mass Tri-phase Journal

[JessFM]

Originally Posted by billfinkbiner

We are all our own worst critics, but I think you are being too hard on yourself. Your abs are more defined than most peoples and you can see the erectors in your lower back. Hamstrings are looking pretty good as well. I'd say the calves are the weakest.

But of course we can all improve so keep pushing.

I agree with Bill - you look great! I wish I had your abs!!

Your calves will improve, but you need to be consistent and trust the Lean Mass program.

For the meal planning, it might be good to prep everything the night before. Or maybe on Sunday. I have a ton of small tupperware containers and I pre-measure a bunch of meals in each- that way, there's always a prepped meal for me to grab in a pinch.

About the kitchen scale.. I have this one:
http://www.williams-sonoma.com/produ...e&cm%5Fsrc=SCH
and it's great!
My boyfriend bought it for me a few months ago... I think he found it on Amazon (Williams Sonoma is expensive)


You're doing great, Valerie
(and this log is SO organized... I'm jealous!!)

[vhart07]

Nice scale, Jess! I'm jealous, Stan gives you the best gifts!!!! It is expensive, but I'm going to have to fork over the dough.

I do need to start planning my meals at night. It would give me an oppty in the morning to make sure everything- from the pills to the grapefruit - are packed. I cook loads of chicken on Sundays but never thought of actually putting the meals together more than one day ahead. Good idea, except that damned grapefruit still needs to be packed separately.

[vhart07]

Originally Posted by billfinkbiner

But of course we can all improve so keep pushing.

....So true, true!

Of course I'll keep pushing...what the hell, I'll tear it apart!

(Thank you for the detailed critique. )

[AusPower]

Great log, you are too hard on yourself, but then again, you never achieve anything by settling for good enough do you.

On bent over barbell rows, have a look here.

exrx.net I find is easier to have a look around for how exercises are performed than Bodybuilding.com....mostly because it is always the first google search result.

[vhart07]

So true, so true about never settling for good enough!

Thanks for the link to Bent Over Rows. I'm laughing at myself right now because I was only doing them half right. LOL... now, if only someone at the gym would have just helped me out! The site you directed me to looks good for clear exercise instruction. I'll definitely be bookmarking it.

THANK YOU!!!!!!!

[vhart07]

Training
CARDIO - HIIT

Thoughts

-HIIT is very new to me. Doing it on the TREADMILL absolutely KICKED MY BUTT because I couldn't do the 15 / 45 intervals --it took me 15 freakin' seconds just to get up to speed! And then, when it doesn't come down fast enough... lets just say that I thought my life was going to come to a messy end this morning. I think I'll stick with the Eliptical for HIIT

-While the HIIT session did hurt like hell while doing - it felt sooooo good in the end! (I hate to admit this, but Pre-Scivation days, I would have just quit.)

Nutrition
LEAN MASS 1800

Thoughts

I'm stuffed. Seriously - the volume of food really gets to me by the end of the day. I've experienced this discomfort every night, now. EXTREME STUFFEDNESS.

So why do I wake up feeling fine?

Where does it all go at night?

[vhart07]

Originally Posted by KDStrong

Wow...great profile and great log, Vanessa!

Congrats on recovering from anorexia and bulimia and for being on your way to a healthier YOU!

The exercises (esp the the new ones) will definitely feel more natural the more you do them. Shrugs and Bent-Over rows are actually a couple of my favorites because those are the ones where I can lift HEAVIER weights!

I'm looking forward to following your progress.

Thanks, KD! It's ashame I didn't discover this kind of lifestyle a DECADE ago! LOL... oh well, better late than never! Looks like I will be sticking with the Shrugs and Bent Over Rows... I'll get 'em figured out!

[JessFM]

Originally Posted by vhart07

[center]Training
CARDIO - HIIT


-HIIT is very new to me. Doing it on the TREADMILL absolutely KICKED MY BUTT because I couldn't do the 15 / 45 intervals --it took me 15 freakin' seconds just to get up to speed! And then, when it doesn't come down fast enough... lets just say that I thought my life was going to come to a messy end this morning. I think I'll stick with the Eliptical for HIIT

-While the HIIT session did hurt like hell while doing - [u]it felt sooooo good in the end! (I hate to admit this, but Pre-Scivation days, I would have just quit.)


I'm stuffed. Seriously - the volume of food really gets to me by the end of the day. I've experienced this discomfort every night, now. EXTREME STUFFEDNESS.

So why do I wake up feeling fine?

Where does it all go at night?

SO glad you stuck it out and finished that HIIT... Sometimes in the middle of mine I think, "WTF am I doing? My quads are ON FIRE!!". But it feels SO good when it's over - both physically and mentally.

About the grapefruit - I buy a whole bunch at the beginning of the week, peel them, weigh out 184g portions, and wrap them in plastic wrap - saves a LOT of time!

I can't wait to see your progress pics each week - you're going to do awesome on this diet/fitness plan!!

You'll get used to all of the food - eventually, you may even wish you could eat more! (umm... "that time of the month"! haha)
I'm sure your body will adjust and you'll stop feeling uncomfortable. If not, talk to Beast- maybe he can suggest something. Marc just adjusted his wife's meals because she felt too stuffed to eat so much food.

[KDStrong]

Way to rock that HIIT, Valerie! I know...it's tough...I did HIIT before but not in such short intervals.

I tried it this way (15/45) for the first time 3 weeks ago...I call it "Beast" style...and it KICKED MY BUTT big time! I can't say it gets easier since the whole point of the 15 seconds is to go "all out" but you will get more accustomed to it since you now know what to expect. (It still sucks though! I did my last HIIT of the week yesterday and I'm SO grateful to not have to do it again until Tuesday!)

You'll get used to the food amount too...that's the best thing about this diet...you rarely feel hungry!

[Beast]

This is perhaps the most detailed and orgainized log I have ever seen! Valerie you are doing outstanding. There is no way you can fail, only get better!

5-Star Thread!

[big blind jay]

nice log so far i am subbed. i m on the same program the triphase and LMD 3500 . i am on week 8 of the triphase an am up almost 10lbs.i think you will like this program alot. and in the beginning i started with 3000cals and for the first 2 weeks or so i was feeling kind of stuffed sometimes. but now even at 3500cal i don't feel like that. i could even eat more. It may take a little time to adjust to the amount of food but yu will . keep up the great work... Jay

[vhart07]

Hey Jay, thanks for reading. Wow, 10 lbs in 8 weeks!?!?! That's really awesome! And thank you for sharing your experience with the food and feelings of fullness. I'll stick through it!! Another LMD TRI-PHASE - I'll definitely be checking your log out. Thanks again!

[vhart07]

Training
CARDIO - LISS



HR RECORDINGS

Thoughts

I've decided to lower the intensity of my LISS cardio. Today was my first attempt at this, and I'm a little worried that I may have taken it down a few too many notches. today's session just seemed like a walk in the park compared to previous sessions. I was still sweating a lot (which I LUUUUV! ) - and my HR recordings were barely legible, (another sign that I was working hard), but I'm still confused as to why 30 minutes didn't seem long enough. (I really wanted to keep going- which is soooooo NOT like me when it comes to cardio.)

I understand that the best indicator of 'working hard' is through HR monitoring rather than how messy my writing was or how much sweat dripped on the machine, but at the same time, I've got some sort of notion that because I'm so unfit (resting HR of 86 and it shoots up easily and generally stays up for a while), that perhaps I don't fit the standard 60-70% of max HR fat burning zone.

Any input would be greatly appreciated, guys!!!!

Thank You!

[passionate]

Great log - super-detailed and totally organized!

Btw, I would be STARVING following your diet, so no complaints about being stuffed and full anymore! :P

[vhart07]

Originally Posted by Beast

This is perhaps the most detailed and orgainized log I have ever seen!

Valerie you are doing outstanding. There is no way you can fail, only get better!

5-Star Thread!

Thanks, Beast! Ha ha, so funny, cuz I'm the most disorganized person on Earth! Guess I figure if I'm gonna organize anything in my life, it might as well be this!!!!

There is no way you can fail, only get better!

Words to remember next Tuesday when I re-attempt to get a decent HIIT-Beast-style (as KD calls it) session in! Oh, and also tonight with legs!

[FrmrHoss]

I feel like if you put in the same dedication and intensity into your diet/workouts as you do this log, you'll surpass all your goals in no time.

Reading your comments about your body makes me relive my experience as someone who used to be obese - it's funny how people with eating disorders/experienes on opposite ends of the spectrum can kind of have the same perspective on things. But, we're both here now and it looks like you're about to KILL THIS! Keep up the good work!

[KDStrong]

Originally Posted by vhart07

Training
CARDIO - LISS



HR RECORDINGS

Thoughts

I've decided to lower the intensity of my LISS cardio. Today was my first attempt at this, and I'm a little worried that I may have taken it down a few too many notches. today's session just seemed like a walk in the park compared to previous sessions. I was still sweating a lot (which I LUUUUV! ) - and my HR recordings were barely legible, (another sign that I was working hard), but I'm still confused as to why 30 minutes didn't seem long enough. (I really wanted to keep going- which is soooooo NOT like me when it comes to cardio.)

I understand that the best indicator of 'working hard' is through HR monitoring rather than how messy my writing was or how much sweat dripped on the machine, but at the same time, I've got some sort of notion that because I'm so unfit (resting HR of 86 and it shoots up easily and generally stays up for a while), that perhaps I don't fit the standard 60-70% of max HR fat burning zone.

Any input would be greatly appreciated, guys!!!!

Thank You!

If you catch the latest posts on my thread, you'll see how I GOOFED big time on my resting HR! Mine is MUCH HIGHER than I thought! It is really hard to dial down cardio especially when you're used to doing it at a much higher intensity over many years. I have to constantly remind myself to take it down a few notches when I want to go crazy...save the craziness for HIIT!

[Fire8085]

Great log. I've been on the lean mass program tri-phase with Beast as well and I've already put on 6-8 pounds in a few weeks (3 or so).

Edit: It's all been muscle too. I've lost a little stomach fat as well.

[aborum89]

Originally Posted by vhart07

Training
CARDIO - LISS



HR RECORDINGS

Thoughts

I've decided to lower the intensity of my LISS cardio. Today was my first attempt at this, and I'm a little worried that I may have taken it down a few too many notches. today's session just seemed like a walk in the park compared to previous sessions. I was still sweating a lot (which I LUUUUV! ) - and my HR recordings were barely legible, (another sign that I was working hard), but I'm still confused as to why 30 minutes didn't seem long enough. (I really wanted to keep going- which is soooooo NOT like me when it comes to cardio.)

I understand that the best indicator of 'working hard' is through HR monitoring rather than how messy my writing was or how much sweat dripped on the machine, but at the same time, I've got some sort of notion that because I'm so unfit (resting HR of 86 and it shoots up easily and generally stays up for a while), that perhaps I don't fit the standard 60-70% of max HR fat burning zone.

Any input would be greatly appreciated, guys!!!!

Thank You!

From what I've read and from my personal experience, heart rate is very individual. My resting HR is ~60 and I can't get it above 120 unless I'm doing HIIT sprints, then it's up near 160. I noticed your speeds ranged from 4-4.5. Were you walking or jogging? For most, Derek and Marc recommend walking at a leisurely pace. I usually walk at 3.4 speed with a 2.0 incline, and Marc has said he walks at 3.2 speed with 0 incline. If Marc, Derek, or someone else recommended a speed this high, then disregard my suggestion, but they recommend walking for most people.

[vhart07]

Originally Posted by Fire8085

Great log. I've been on the lean mass program tri-phase with Beast as well and I've already put on 6-8 pounds in a few weeks (3 or so).

Edit: It's all been muscle too. I've lost a little stomach fat as well.

6-8 pounds of muscle in 3 weeks - you're on fire!

I absolutely love hearing about others' success on the LEAN MASS program!!!! I have no doubt that the LEAN MASS TRI-PHASE is a great combination. Geeze, it seems to have worked wonders for so many! Now I just need to make sure I get it to work for me! Otherwise, I'll be really embarassed!

[vhart07]

Training
12 WEEK TRI-PHASE

Thoughts

-I was very frustrated with this workout - never lifted doing only two sets, and found myself choosing weight that was too low.

Nutrition
LEAN MASS 1800

Thoughts

-Again, I'm stuffed. It's the 4th meal that does me in. The volume of food is just too much. It's just piling up inside me all day and by the time meals 5 and 6 come around there's no room!

-On my way to the gym (2.5 hours after meal #4) I still felt like the food wasn't settled enough.

-The example meals on my plan included two whey protein shakes. Thinking I'd be more satisified with "real food" I opted to make what I thought were even exchanges. Macro nutrient-wise, my substitutions were even, BUT the difference is that a whey shake would be easier for my body to digest than a pile of tuna and green beans.

-Beginning tomorrow I am going to follow the example plan closer, which will include 2 drinkable meals (#4 and #5 - my pre and post-workout meals).

[Leyendecker]

Originally Posted by vhart07

Training
CARDIO - HIIT

Thoughts

-HIIT is very new to me. Doing it on the TREADMILL absolutely KICKED MY BUTT because I couldn't do the 15 / 45 intervals --it took me 15 freakin' seconds just to get up to speed! And then, when it doesn't come down fast enough... lets just say that I thought my life was going to come to a messy end this morning. I think I'll stick with the Eliptical for HIIT

-While the HIIT session did hurt like hell while doing - it felt sooooo good in the end! (I hate to admit this, but Pre-Scivation days, I would have just quit.)

Nutrition
LEAN MASS 1800

Thoughts

I'm stuffed. Seriously - the volume of food really gets to me by the end of the day. I've experienced this discomfort every night, now. EXTREME STUFFEDNESS.

So why do I wake up feeling fine?

Where does it all go at night?

How do you put all these charts and what not in here? I want to start doing that too!!!

[billfinkbiner]

I tried to do the Lean Mass Diet with real food for all meals. It is extremely difficult and uncomfortable. I'd say substitute 2-3 meals a day with a shake. You can use oil for the fat and put it in the shake or on your vegetables. This will make a lot more room in your stomach.

[JessFM]

Originally Posted by aborum89

From what I've read and from my personal experience, heart rate is very individual. My resting HR is ~60 and I can't get it above 120 unless I'm doing HIIT sprints, then it's up near 160. I noticed your speeds ranged from 4-4.5. Were you walking or jogging? For most, Derek and Marc recommend walking at a leisurely pace. I usually walk at 3.4 speed with a 2.0 incline, and Marc has said he walks at 3.2 speed with 0 incline. If Marc, Derek, or someone else recommended a speed this high, then disregard my suggestion, but they recommend walking for most people.

I talked to Derek about my cardio and he said it was fine for me to jog/run. Once I start on that elliptical, it's hard for me to keep a slow pace- I get so into it! I end up going about 4 miles per cardio session... but it's never to a point where I'm gasping for air or don't feel like I can go on any more. In fact, I always want to keep on running. So this is all individual.


Valerie, good idea on the "drinkable" meals. I think that'll be much better for fitting all those calories in!

[KDStrong]

Originally Posted by JessFM

I talked to Derek about my cardio and he said it was fine for me to jog/run. Once I start on that elliptical, it's hard for me to keep a slow pace- I get so into it! I end up going about 4 miles per cardio session... but it's never to a point where I'm gasping for air or don't feel like I can go on any more. In fact, I always want to keep on running. So this is all individual.

Yep...it's hard for me to stay low on the elliptical too! It's so fun to "dance" to and move to the beat! That's why I love SPINNING so much! Sometimes I have to change to a slower paced song just so I can dial it down.

[CKY1]

really looking forward to following your progress, val. given your unbelievably organized training regiment and diligent effort researching everything, i'm sure you're going to blow away your goals.

[vhart07]

Hey, Chris! So cool to see that you've checked out my new log! Thank you so much for the support!

[vhart07]

Training
12 WEEK TRI-PHASE

Thoughts

-Of all my workouts this week, this one was the best... until it came to to work the calves.

-I have the worst calves in the world. It's partly genetic, but mostly because I'm wuss when it comes to working them. But that's all going to end very soon. There's no reason I can't work the crap out of them - not like they're injured or anything. So next week my calves are going to be in for a rude awakening. Next week, I'm gonna make 'em CRY!!

Nutrition
LEAN MASS 1800

Thoughts

-I was thrown off Saturday night with surprise hotel and dinner reservations made by my dear darling husband.

-I was told that our dinner reservations were at a Steakhouse, so I packed half a grapefruit and was prepared to order filet mignon and side of steamed veg. It wasn't that simple. Upon being seated and given a bowl of freshly baked bread accompanied with a side of olive oil and freshly grated parmesan cheese, we quickly became aware that we were not at a Steakhouse, but rather a very nice [b]Italian[b] restaurant. And to top that off, I'd left my pre-packed grapefruit back at the hotel.

-MY ORDER: Brick Oven Chicken Gianacco - "A boneless half chicken, pressed and roasted with onions, mushrooms and red pepper" I also ordered a side of steamed Asparagus.

-I ate it all - waaaaaay too much!

-I let it all go to hell, easily consuming an entire day's worth of macros and calories in one meal. Blame it on the bread. The freshly baked aromas were taunting me, and as my husband ripped into each new piece... well, let's just say, Valerie caved. BIG TIME. And god knows why, but for some reason, because of eating the bread, when it came time to eating my meal, I didn't hold back. I'm very mad at myself for this.

[KDStrong]

Awww, Valerie...what a SWEET thing your hubby did for you! Ya know...we've all caved in to those temptations. You did it...sounds like you enjoyed it...it was a lovely evening with your hubby...now move on. It's a brand new week so get ready to ROCK IT!!!

For your calf raises, try pausing 1/2 way up and then 1/2 way down...that technique REALLY fries my calves!

[JessFM]

Originally Posted by KDStrong

Awww, Valerie...what a SWEET thing your hubby did for you! Ya know...we've all caved in to those temptations. You did it...sounds like you enjoyed it...it was a lovely evening with your hubby...now move on. It's a brand new week so get ready to ROCK IT!!!

For your calf raises, try pausing 1/2 way up and then 1/2 way down...that technique REALLY fries my calves!

Don't sweat the cheat meal - it's in the past and you got to spend a wonderful night out with your husband. The worst thing you can do now is stress about it! You're doing great nutrition and training-wise, so a cheat meal isn't the end of things;

Another calf-raise tip... I do my "standing" raises on the hack squat machine (it's easier on my back than the standing calf raise machine and easier than holding weights).... I do 10 regular toe stance, 10 outer toe stance, and 10 inner toe stance for each set - it REALLY burns by the end!!