alexwilliams' Slim Xtreme log

[alexwilliams]

so got up early for the gym this morning, was a good one! lots of errands today and really wasn't very hungry so in literally just grabbed the trail mix bag (just had dinner) and at about 18 almonds to increase my cals... was way too low.

allergies are really kickin in and its HOT out so I'm not at my best, but good energy nonetheless.

Nutrition
cals ~ 1400
Fat - 27.4% (44 grams)
Protein - 40.1% (146 grams)
Carbohydrates - 32.5% (119 grams)
Fiber - 26g

Workout: Back and HIIT
Warmup: Precor machine for cardio for 6 minutes

Back giant sets

4 sets of [close grip pull downs-->wide grip lat pulldown-->cable rows->DB rows on incline] (each with increasing reps) (no break between exercises)

the just for fun, 3 sets each of:
-weighted back extensions
-reverse flyes
-straight-arm pulldown
-assisted chin up machine

then 20 minutes HIIT on bike, followed by 15 minutes on large step Stairmaster, level 8

Notes
again, no hunger today, really had to remind myself to eat. more to come, measurements soon i hope!

[lifthard72]

aha the half way point, yea that would be a good idea to put up some numbers to see where you were/are now

nice log keep it up

[alexwilliams]

Originally Posted by lifthard72

aha the half way point, yea that would be a good idea to put up some numbers to see where you were/are now

nice log keep it up

thanks soon! if not tomorrow the next day im thinking, fingers crossed it's legit

yeah I missed posting yesterday, was NOT in the game at all. But a solid leg workout anyway:

Nutrition
~ 1700 cals

Fat - 25.9% (48 grams)
Protein - 39.4% (163 grams)
Carbohydrates - 34.7% (143 grams)
Alcohol - 0%
Other - 0%
Daily Fiber Intake - 29 grams
(this amounts to around 1600, but added on a little slack for snacking)

Workout
Cardio warmup - precor

Legs giant set
-Quads: 4 sets of [Squats-->leg press-->leg extensions-->body squats] (each with increasing reps) (no break between exercises)
-Hamstrings: 4 sets of [Leg extensions (high foot placement)-->Stiff legged deadlifts-->lying leg curls] (no break between exercises)


Then for today:
Nutrition
~ 1200 cals
Fat - 32.1% (42 grams)
Protein - 41.6% (122 grams)
Carbohydrates - 26.2% (77 grams)
Daily Fiber Intake - 20 grams

Notes
The reasons my cals were so low are a) didn't go to the gym, b) visited a friend with lack of food. So I went a bit of time without food (snacked on carrots) but had a solid salmon dinner. Hoping to work out tomorrow, and considering changing up my routine actually. Reading up on a lot of new nutrition and training stuff to maybe switch it up a bit, and be more efficient. As far as the SX goes, I'm feeling great in terms of energy (my allergies kicked in hard this weekend though, now not so much anymore) and the appetite suppression is still kick-ass. We'll see stats soon for weight etc.

[alexwilliams]

so another day... yeah no measurements. sorry sorry sorry, soon!

Nutrition
Cals ~ 1450
Fat - 29.6% (48 grams)
Protein - 44.2% (160 grams)
Carbohydrates - 26.2% (95 grams)
Daily Fiber Intake - 18 grams

Workout: shoulders and HIIT

Warmup: large stepper machine for cardio for 6 minutes

shoulder giant sets

4 sets of [DB shoulder presses-->DB front raises-->DB laterals->reverse flyes] (each with increasing reps) (no break between exercises)

HIIT on precor
-4 min warmup BP~160
-10 X 30 sec around 185-190 BP, 30 seconds recovery
-4 min cool down, around 160 again, tried to get lower but today for some reason was INTENSE

Notes
seriously. not. hungry. today. holy. crap. also i want to go to bed early sooo goodnight (soon!)!

[alexwilliams]

Measurements yesterday
Weight: 162.0
BF: 23.5%

dont know whats up with this, i feel leaner, but will check again next week

Nutrition
has been in check the past few days, didnt log though but stuck to the plan, all clean

Workout: this morning

Warmup: precor cardio for 6 minutes

Full body super sets
-warmup set
-db squats/lat pulldowns X3
-db split squat/ball crunches X3
-cable rows/mountain climbersX3

all low reps (8-10) except crunches/MCs, higher

HIIT - 20 minutes - destroyed myself. in a good way

Notes
out of town for the weekend! will update next week (monday), took sx today, none sat/sun though. will resume monday. have a great weekend!

[alexwilliams]

Yesterday:

Nutrition
total cals ~ 1500
Fat - 23.3% (39 grams)
Protein - 48.2% (182 grams)
Carbohydrates - 28.5% (108 grams)
Daily Fiber Intake - 25 grams

Workout

Warmup: hill intervals on treadmill for 6 minutes, level 6

Full body super sets
-warmup set
-db stiff legged deadlifts/db chest press X3
-db reverse lunge/db single arm shoulder presses X3
-25 pushups/db reverse delt flyesX3

all low reps (8-10), per side if single-legged/armed
HIIT - 20 minutes - 30on/30off X10 plus warmup/cooldown

Today:

(projection)
Nutrition
total cals ~ 1300-1400
Total Fat 48.1g
Total Carbohydrates 84.5g
Dietary Fiber 20.1g
Protein 137.1g


Workout none - shopping after work, but lots of walking, aka lots of LISS cardio.


Notes
quite the party weekend but diet was mostly in check (minus the alcohol). Didnt take SX over the weekend and feeling perfectly fine this week again. In a good groove. Again sleeping fine, no appetite (honestly I dont feel like eating sometimes). No headaches for a while, workouts are great.

[alexwilliams]

I feel like crap today, but away she goes...

Nutrition
Its the same plan as usual, but today I'm going out with work friends in the afternoon for a beer. I might have a pint for our celebration, nothing more. Then I have to go see family, so I think the eating amount after work is going to be low today. Ill try to have some protein powder while we're out.

Workout: this morning

Warmup: bike intervals, level 13 for 6 minutes

Full body super sets
-warmup set
-db squats/lat pulldowns X3
-db split squat/ball crunches X3
-cable rows/mountain climbersX3

all low reps (8-10) except crunches/MCs, higher

HIIT - 20 minutes - destroyed again. awesome

Notes
having trouble sleeping, not SX, it's stress/lots on my mind. more to come though and hopefully feeling better soon. I really don't feel like eating today... SX + unwell I think.

[alexwilliams]

things have been following as usual, nutrition and workouts on par.

im out for the weekend and not back until mid next week, wont be taking sx some days (partying) but will be keeping proper nutrition. ill update when i get back

[alexwilliams]

Sorry for the lack of updates.

To be honest, everything's still going pretty much the same. Didn't overdo it this weekend, just had a few chips and mac n cheese here and there, but no feeling stuffed or overeating

As of tuesday I was back on par again, eating the regular routine, also hit the gym tues-thurs-sat(today). My routines, if you've been following, have switched to the more recent superset workouts. They are more or less full body, a little more focus on upper/lower on different days. I do these 3 days a week, those three days including cardio warmup for 6 minutes, then 20 minutes VERY TOUGH HIIT. Love it. 'Off' days are watching calories, leisurely cardio (walking, dancing, shopping) and a few days I throw in some LISS training while I read my book. Seems to be working well!

I will update at the end of the cycle with weight and bf. looking forward to it!