Transformation to a Better Body

[CrazyKeira]

I'm not discouraged by this weigh-in because I'm definately getting smaller. My work pants are looser and I recieved two compliments from some regular customers at work. Changes are happening!!

Love this attitude. I weighed more than I do now, but had smaller, better fitting clothes. I rarely even get on the scale now, I just go by measurements and how my clothes fit

[AprilShowers13]

Love this attitude. I weighed more than I do now, but had smaller, better fitting clothes. I rarely even get on the scale now, I just go by measurements and how my clothes fit

One day I'll get to a point where I can go by measurements and not scale weight. I'm not there just yet.


Mondays macros:
124c, 65f, 159p, 1717 calories
No workout, I went to bed early

Today I went to lunch with a friend at a Chinese buffet. I had mostly meat and broccoli. I may be close to hitting my protein goals for the day. I'm about to head out to the gym in a few.

[AprilShowers13]

Tuesdays Workout

Incline DB Benchss Seated Row
17.5sx10
22.5sx12
30sx10x10x10x8
35sx5

Seated Cable Row
50lbx10
90lbx10
120lbx8
Moved to a different station
75lbx10
90lbx10
105lbx10x9

DB Shoulder Press ss with lat pulldown
20sx10
22.5x10x10
25x10

WG Lat Pulldown
60lbx10
90lbx10x10x10
105lbx8

Upright Row
BB: 50lbx8, felt weird in my shoulder so I used db next
DB: 22.5x10, 25sx10x10

Dips
Negatives on parallel bar: 5, 5
Bench Dips: 8

Pullup Training
DB Rows: 27.5x8, 35x8, 40x6

3 cycles of HIIT

As I was working out, I noticed for the first time a bicep vien bulging out

Yesterdays Macros
196c, 46f, 155p, 1800 calories

[CrazyKeira]

Good workout! And yay vein

[AprilShowers13]

Weigh-In
Jan 15: 170.2
Jan 22: 168.0
Jan 29: 169.2
Feb 5: 167.0
Feb 12: 167.4
Feb 19: 167.2
Feb 27: 167.8
March 3: 166.0

I went to the gym Saturday for 40 minutes of cardio, 30 minutes on treadmill and 10 minutes on the bike.

[CrazyKeira]

Yay weigh in!! Congrats

[hieronymous]

Nice weigh in, April!

[AprilShowers13]

Yay weigh in!! Congrats

Nice weigh in, April!

Thanks ladies!!


Yesterdays macros:
127c, 68f, 153p, 1732 cals


Todays training, 3/6

Squats
45lb, 65lb, 95lbx10
115lbx10x8x8


Deadlift
45lb, 95lbx8
135lbx10
155lbx5x6

Step Up
25sx10x10

Walking Lunges, total steps
bwx20
20lbx20
25lbx20

Planks
40sec, 40sec, 35sec

Pullup Training
Inverted Rows 4th latch from top
10, 8, 6

20 minutes of cardio

Tired!!

[AprilShowers13]

Yesterdays Macros:
175c, 41f, 154p, 1685 calories
Not too shabby considering I was able to work in one serving of BenJerrys Froyo.

After today I'll be off for the next 6 days!! Whoo-hoo!!

[KimPossible98]

Progress!!! I'm liking what I'm seeing here - you're sticking with it and you just keep going! Good stuff

This is still NROL4W correct? What phase are you finishing up?

I ate a container of Ben and Jerrys Phish Food last week I was so stressed out with work. So I give you great kudos for eating 1 serving of Froyo... because my 1 serving just happened to be the entire pint...

[AprilShowers13]

I'm currently doing NROL Hypertrophy I with a sub here and there.



Wednesday's workout
HyperI A7

Incline DB Bench ss Seated Row
20sx10
25s, 30sx6
35sx5x5x5x5x5

Seated Cable Row
75lbx10
105lbx5
120lbx5x5x5x5

DB Shoulder Press ss with lat pulldown
20sx6
25sx5
30sx5
27.5sx5
30sx5
27.5x5x5


WG Lat Pulldown
75lbx8
105x6
120x5x5x5x5x5
105x5
These were heavy!! On the last few reps I was barely able to pull down to my nose

Pullup Training
I originally thought I was doing inverted rows when I was actually doing rack chins. I'm going to stick with these for another week.
Rack chins ss bench dips
8, 8, 6

Bench Dips
10, 10, 8

No marcos yesterday. I stopped logging once I got to work and I had a few handfulls of trailmix plus a piece of chocolate from France that my boss brought in. But I did take a peek at the scale this morning and I'm down another .5lb. No weights today. I might go to the gym and do some cardio since it raining out.

[KimPossible98]

It's funny how sometimes once you have a little cheat you kind of go "aww F it" and don't count macros for the rest of the day. It's difficult I know... but come on, the cake was from France. I would have had some too.

[Paichka]

Way to go on those WG lat pulldowns -- that's beastly! If you decide to do cardio, I hope you enjoy it. I've been using my cardio sessions to catch up on my terrible reality television addictions -- Chopped, Restaurant Impossible, Cupcake Wars (my FAV).

We're also stats-twins, I've noticed. Are you liking the NROL program?

[KimPossible98]

I've been using my cardio sessions to catch up on my terrible reality television addictions -- Chopped, Restaurant Impossible, Cupcake Wars (my FAV).

Haha! One of the things I had to give up was my addiction to Food Network. Nothing good (well at least in the fitness world) ever came out of watching that network.

[AprilShowers13]

It's funny how sometimes once you have a little cheat you kind of go "aww F it" and don't count macros for the rest of the day. It's difficult I know... but come on, the cake was from France. I would have had some too.

I believe I still was under calories despite the treats but I know I was low on protein.

Way to go on those WG lat pulldowns -- that's beastly! If you decide to do cardio, I hope you enjoy it. I've been using my cardio sessions to catch up on my terrible reality television addictions -- Chopped, Restaurant Impossible, Cupcake Wars (my FAV).

We're also stats-twins, I've noticed. Are you liking the NROL program?

Hey Pai. I'm going to have to do some cardio tonight. I decided to do a drop by visit at my sons daycare and they said he was acting up. So I decided to pick him up early and bring him home for punishment, cleaning the kitchen floors and baseboards.

NROL is ok. I'm following the program loosely. I haven't watched to the Food Network in a while but I used to watch Travel Channel's Man vs Food.


Today is going to be tough getting in enough protein. I finished the bag of trail mix I started yesterday, 52g of fat!! But soo good.

[Paichka]

I'm slightly obsessed with Food Network -- not the cooking shows so much (though Anne Burrell is my girl) but the reality shows. I love seeing what kind of wacky ingredients they throw at the competitors in Chopped and Cupcake Wars. It's a disease, really. Man v. Food was more of a car wreck for me -- I was always like OMFG CAN YOU BELIEVE what this guy is EATING??? Because it'd be like, 10 lbs of bratwurst and a three foot tall milk shake made with a gallon of ice cream -- "you have one hour Adam GO GO GO!"

What kind of trail mix? My hubs is addicted to one with dried tropical fruit and shredded coconut. I told him he had to start keeping the bag in the car. I can't have that stuff in the house -- it f's with my chi.

[AprilShowers13]

What kind of trail mix? My hubs is addicted to one with dried tropical fruit and shredded coconut. I told him he had to start keeping the bag in the car. I can't have that stuff in the house -- it f's with my chi.

The kind I had yesterday was salted carmel and cashew. It was good but a tad salty, but it only had 85mg of sodium per serving. I don't like the kind with alot of dried fruit, especially banana chips and tropical fruit.


Todays workout

The doms set in bigtme today. My back feels like someone's been hitting me with a meat tenderizer. There was lots of whincing and ugly faces made while I was foam rolling.

Squats
95lbx8x9x5
115lbx10x5x5

Deadlift ss with walking lunges
95x6
135lbx6x7x7
155lbx5x5x5

Walking lunges
bwx as many as possible x5
15sx as many as possible

Swiss ball crunch
10lbx10x10

upright wood chop
35lbx10x10

Stairmill 20minutes


Notes
Must get a foam roller for the house

The other day when I was doing db shoulder press I had to correct my form, I noticed I had an arch in my lower back. As soon as I straighten my back and tightened my core, the 30s didn't seem that heavy. Plus my core got a workout too. So today I decided to revist the crunch and wood chop with a tighter core and back. I really could tell the difference from doing them today than when I first started NROLFW.

[AprilShowers13]

Weigh-In
Jan 15: 170.2
Jan 22: 168.0
Jan 29: 169.2
Feb 5: 167.0
Feb 12: 167.4
Feb 19: 167.2
Feb 27: 167.8
March 3: 166.0
March 11: 166.6

Not surprised by that weigh-in. Serious lack of water yesterday. I probably had about 10oz.

Todays training
HyperI A8
I didnt write out my workout today but its the usual upperbody workout.

I'll be back tonight to type out my goals for the next 12 weeks.

[AprilShowers13]

Boo, my vacation is coming to an end. I go back to work Wednesday. During this time off I read Lyle McDonalds "Guide to Flexible Dieting" and for some reason I thought I he would come up with a set of special macros for me to follow . Some of the stuff I skimmed over, but alot of the information is the same as in NROL4W and the maintenance for me is the same too. So after that bit of "research" I came up with a 12 week plan to get down to 150lbs. So from March 11-June 3 I plan on losing 16lbs, thats 1.33lb per week.

Diet: 140p, 50f, 172c, 1700 calories. According Lyle, I should get a refeed after 2-3 weeks, but I may skip that part only because it doesn't sound too interesting

Hydration: Gallon of water a day. This is a must!!

Training: Lift 3 days a week and follow up with cardio 2 days. Right now I'm loosely following NROL HyperI, I'm subbing a few lifts.

Progress pics will be posted at the beginning of April.

[AprilShowers13]

I haven't posted my workouts but I've lifted 3 days this week, Sun, Mon, Wed. This week has also been a little difficult tracking food because I'm not cooking dinner. My bf's mother is in town and she has been wanting to get take out. Sunday we went to the Cheesecake factory, I eat half of my pasta dish, one mixed drink, a small portion of spinach dip. Monday, they had leftovers and I ate 2 servings cottage cheese and trailmix. Tuesday, we went to whole foods for lunch and I had soup and salad. She also picked some bbq for dinner from there also. I weighed my meat and ate a small portion of coleslaw and beans. I haven't posted my eating because they aren't accurate.

Yesterdays macros:
133c, 61f, 147p, 1669 cals This is an estimation because I had half of a avacado wrap and didnt weigh anything. This was also another whole foods purchase.

I hopped on the scale this morning, 168.0 Just last week I was 165.4

About to get in some cardio this morning.

[Mathspiffy]

Hey girl! Congratulations on all your progress! You are doing just fine. Don't let the weigh-ins worry you so much. My weight fluctuates between 5 and 8 lbs each week. Remember, it's the long-term trend that really matters. Chin up dear. I'm so proud of you!

[Paichka]

We're twins, hm? I am also aiming for 150 lbs in 12 weeks, and we started at the same point. Good luck, lady!

[AprilShowers13]

Hey girl! Congratulations on all your progress! You are doing just fine. Don't let the weigh-ins worry you so much. My weight fluctuates between 5 and 8 lbs each week. Remember, it's the long-term trend that really matters. Chin up dear. I'm so proud of you!

Thanks!!

We're twins, hm? I am also aiming for 150 lbs in 12 weeks, and we started at the same point. Good luck, lady!

Good luck to you too

Todays weigh-in
3/18 165.6lb

Todays goal is to get in a run and lift, but I need a nap

I also may start another journal. I need a fresh start