lou's journal from average to superfit!

[louou182]

kk so i first started trainin back in oct, and the first 6 months was really good, went from 185+ to 150lb i then spent the next 3 months building some muscle and went up to 160 so when i lose the rest of the weight i dont just look skinny!

i finished university in july and had to move back home which thru my schedule i had been doing my workouts in out the window. im currently working odd hours sometimes starting at 8 am and other times finished at 4 in the morning so a set schedule every day is not possible for me. That said i have been using this as an excuse the past couple of months and have been working out 2-3 times a week instead of 6 days that i had been previously doing and my diet has gone to pot recently. - No more!

i have had a log on the losing fat logs section, but im moving here to start a fresh and it will be good to have some input from the like-minded women in this section!

since ive been back ive taken up hockey again and have been playin summer hockey for the past few weeks which has been doing wonders for my cardio. fitness

The past couple months ive been going back and forth in the 150slb region and i really really want to break the 150s mark!

my ultimate goal: 130lb 12% body fat

current: 158lb (at 5'5) bf%?? unknown

question: what sort of things do u eat during lunch breaks at work? im limited to wat i can take with me already made as theres no cookin/heating facilities at work. so far ive been going with either a couplle of protein shakes or a chicken salad wrap. this sound ok?

my workout plan
this is difficult to work out how to fit things in because as i have mentioned earlier i work odd shifts and it changes every day. i cud be doin an 8-4, 12-10, 2-10, 6pm-4am, anyday of the week. i am a routine girl and i hate that i cant have a set routine to do my workouts its really annoyin. does anyone else have this problem? if so how do you deal with it? and how do u plan ur workouts

i get my rota for fri onwards tomo. but currently im not working till thur 12-10

so my plan for tomorrow is:

meal 1: porridge 10.am
meal 2: chicken wrap 12.30pm
workout: (going for a run with a friend)
meal 3: porridge with scoop of protein 3.30pm
meal 4: chicken/fish with jacket potato and vegetables 6;30 pm
workout: gym: chest/triceps, 30 min eliptical 10 min bike
meal 5: recovery shake 930pm

thur:
meal 1: 8.am porridge
workout: 9am gym: shoulders, treadmill 20 min run (interval increasing incline) 10 min row, 20 min elliptical
meal 2 10.30/11 am porridge/protein shake
work 12pm
meal 3: break 1: chicken salad sandwich
meal 4: break 2: protein shake
finish work 10pm
meal 5: chicken/fish with vegetables/salad

hows it look?

im tired of being in the 150s bring on the 140s and 130s! and no more excuses! i will do this and i am going to reach my goal of 130! my aim is to lose 2 pounds a week and i want, - no scrap that i am goin to reach my goal weight by my birthday on the 16 nov!

here we go...


(i will take some new photos and upload them tomorrow)

[louou182]

workout

bench press 27.5kg 10, 30kg 10, 32.5kg 8, 6
db incline flyes 12 x 4
overhead triceps12, 12, 12 12
bb bicep curl 40lb 8, 8, 8, 8

6th aug

workout
40 min run

tonite: shoulders to be completed later

[louou182]

meal plan:
meal 1: porridge
workout: weights
meal 2: recovery shake
workout: cardio: run
meal 3 porridge with scoop protein
meal 4: tuna wrap
meal 5: tuna wrap

todays workout: home: legs

deadlift 30kg 8, 8 39kg 8, 8
superset:25kg bb squat/bb left leg lunge/bb right leg lunge
1. 10 of each
2. 10 of each
3. 10 of each
4. 10 of each
leg ext 20kg 12,12,12,12

[louou182]

todays workout

morn: home

super set: front raises/side raises/reverse flyes/db shoulder press
1 12 of each
2 10 of each
3 10 of each
4 8 of each
bb shoulder press 20kg 10,10, 8, 7
db bicep curl 40lb 12, 12, 12, 12
bb bicep curl 20kg 8, 8, 8, 8

was gonna workout this evenin at the gym bt turns out the gym closes at 5pm on sat, what kind of gym does that!?

so anyway i went for a 50 min run instead
- expanded my usual circuit size by extra 10 mins

[louou182]

i started taking animal cuts from today and will do for 3 weeks, will be interesting to see the difference it makes if any

[louou182]

todays workout

bench press 32.5kg 8 8 8 6
inclinedb press 40lb 10 10 10 10
tricep dips 12 12 12
tricep kickback 8 8 8 10
overhead triceps20lb 10 x 4
bent over rows 32.5kg 4 x 10

evenin workout :run

update:
on second day of animal cuts now, its made me drop alot of water weight, in 1 day ive gone from 158lb to 153, - i thought i was carrying alot of water. energy levels are gd altho last nite i had so much energy i couldnt sleep til 4 this mornin. - took my second pack a couple hours earlier today so hopefully wont happen again

[louou182]

evenin workout : 30 min run

[louou182]

workout:

cable bicep curl: settin 8: 8 8 7
bb bicep curl 20kg 8,8,6
db bicep curl 10kg each 12, 12,10
bent over row 35kg 8 8 8 8
seated cable row settin 14: 10 10 10 10
assist pullups 4 4 4 3

crosstrainer 20 min cross country settin 8
bike 10 min

[louou182]

today:
weights: day off

cardio: it was the final of one of my hockey teams tonite, well happy, we won 2-1. i literally ran my butt off to the point i v.nearly puked but hey it was worth it, we won woop woop!
have the final for the other team on thur so lookin forward to it!

diet: has been spot on , which im really happy about has been lik ive flicked a switch or something in my brain and all the bad food i used to crave jst really doesnt appeal to me anymore,

[louou182]

ok this is wat i looked lik back in sept/oct time last yr......ugggh
am around 185+ here:



these are from b4 started new program at 158lb
front:


side:


arms:






this is at end of week 1
weight 153.6lb (-4.4lb)

front:


side relaxed:


arms:


next photos will be end of week 3

[louou182]

workout

bicep curl 40lb 12, 12,12 12
chest press 34.6kg 8,7 6, 6
tricep kickbk 15lb (12, 10,10 8)x2
deadlift 34.6kg 8,8,8,8