TINAs nutrition and training log

[tina722]

[Euqinom]

BAdass!!!!

[FrmrHoss]

Damn girl, arms are looking swole and I'm 'mirin the ROM on those pullups.

[gobbles23]

SUPER badass! Arms look amazing and rom is amazing!! Awesome, Tina!

[tina722]

bumping this for some answers.

definetly looking leaner. going to extend the diet period until just before thanksgiving. i'm in a very small deficit (still can't get my calories down low enough...) and it's going to take some time to see scale changes.

i keep trying to fast on my 'off' days until the afternoon (3-4pm), but, I get too hungry and say screw it - end up eating around noon. any ideas for increasing motivation/willpower?

doing 15mg of synephrine 2x/day most of the time.

or if anyone is currently fasting? wouldn't mind a friendly challenge. I'm looking to fast until 3-4pm on wed, or friday OR sunday. i've tried the coffee and being busy thing. just for the next month or so.


*****

and yes, I feel totally badass while doing weighted chins. I imagine everybody in the gym stopping to stare. too bad it's 5am...

[Euqinom]

Not fasting, but interested to hear why you've taken this approach.

[tina722]

For me, it's the easiest way to cut calories. Since I haven't been following my calorie deficit these last 10 days or so , I thought I would just get my deficit by once-a-week-fast. A little bit of suffering once a week, and just moderation or small deficit the rest of the week.

There are some "diets" out there - "Eat Stop Eat" and "Intermittant Fasting" which encourage fasting during fat loss.

My longterm goal is to get into a leangains style of eating. Overeat on the days I train and undereat on my off days - this is also supposed to help with calorie partitioning. Either that, or carb-back loading.

[Euqinom]

For me, it's the easiest way to cut calories. Since I haven't been following my calorie deficit these last 10 days or so , I thought I would just get my deficit by once-a-week-fast. A little bit of suffering once a week, and just moderation or small deficit the rest of the week.

There are some "diets" out there - "Eat Stop Eat" and "Intermittant Fasting" which encourage fasting during fat loss.

My longterm goal is to get into a leangains style of eating. Overeat on the days I train and undereat on my off days - this is also supposed to help with calorie partitioning. Either that, or carb-back loading.

My thinking is that if you want to do that kind of fasting, and you can't keep the time window, the window is too big . But that's me. I can't do fasting.

[tina722]

My thinking is that if you want to do that kind of fasting, and you can't keep the time window, the window is too big . But that's me. I can't do fasting.

lol. you're probably right.


maybe shorter fasts several times a week...

[FrmrHoss]

Why not just do the IF style? If I remember right the fasting window he prescribes is even smaller for women. 14/10 fast:feed versus 16/8.

[Euqinom]

That's what I was thinking too.

[tina722]

Why not just do the IF style? If I remember right the fasting window he prescribes is even smaller for women. 14/10 fast:feed versus 16/8.

that's right about the fast:feeding window. I have done it before and I'm not quite sure why I didn't just do it now. Maybe too much pleasure/enjoyment in breakfast? IF is the easiest/less painful way to go.

I would only have to change my eating habits a lot on saturday <- I tend to eat early, whereas the rest of the week, it's a 9am breakfast. I would also have to make more effort to stop eating/drinking earlier too. <<--especially the drinking.


******

In other news, I have another 5k coming up! One month to train!

[NC_Tarheel]

Nice pullups!!!

Backloading is fun

[FrmrHoss]

Yeah I'm too much of a breakfast fan to do it myself. And the thought of not eating after like 2-3 PM sounds awful

[LoveMyInk]

I think I have another girl crush



started a new training log
http://forum.bodybuilding.com/showth...hp?t=149029193
would love for you to come strong lady

[tina722]

Nice pullups!!!

Backloading is fun

thanks. yea - i saw that it's quite the rage in the powerlifting section. i'm not sure i could handle low carb.

Yeah I'm too much of a breakfast fan to do it myself. And the thought of not eating after like 2-3 PM sounds awful

yup, totally agree. i guess i'll just keep doing what i'm doing. somewhat fasting a few days a week.

I think I have another girl crush



started a new training log
http://forum.bodybuilding.com/showth...hp?t=149029193
would love for you to come strong lady

nice! I'm totally in!


*****

129, still...

lower training

Back squats:
low box:
2@ 115, 135,145, 155, 160, 165, 170, 175 (x2)
high box:
2@175, 180, 185, 190, 195, 200
* need to think about keeping traps tight and driving the chest up. 'shoulders back'

and just for giggles: 225x5 (x2) <- 'knee bends', 1/8th squat, whatever you want to call it.

Front squat
5@115,120,125, 130

deficit deads;
3@145, 195, 215,
2@235
3@215

pull throughs/walking lunges
60x10/60x20
70x10/60x20
80x10/60x20
100x10/60x20
120x4 (x3)/none
*always forget about pullthroughs, but i really like them. i feel like i could go a lot heavier if I had something better to hold onto.

toe touch: 3x5


*****
considering going for a walk/jog

[Euqinom]

t

lower training

Back squats:
low box:
2@ 115, 135,145, 155, 160, 165, 170, 175 (x2)
high box:
2@175, 180, 185, 190, 195, 200
* need to think about keeping traps tight and driving the chest up. 'shoulders back'

and just for giggles: 225x5 (x2) <- 'knee bends', 1/8th squat, whatever you want to call it.

Front squat
5@115,120,125, 130

deficit deads;
3@145, 195, 215,
2@235
3@215

pull throughs/walking lunges
60x10/60x20
70x10/60x20
80x10/60x20
100x10/60x20
120x4 (x3)/none
*always forget about pullthroughs, but i really like them. i feel like i could go a lot heavier if I had something better to hold onto.

toe touch: 3x5


*****
considering going for a walk/jog

You crazy. I would not think about standing up let alone move after a workkout like that.

[tina722]

lol. ended up being a stroll with the dog. the weather is just too gorgeous <- really wanted to go outside.

workout was looong and i'll be somewhat crippled tomorrow. it was fun though.

[LoveMyInk]

lol. ended up being a stroll with the dog. the weather is just too gorgeous <- really wanted to go outside.

workout was looong and i'll be somewhat crippled tomorrow. it was fun though.

no puppy pictures?

[tina722]

^^BIG puppy. weinmeiner. i'll try to get some, if he'll sit still long enough. actually not a puppy, but acts like one, which at ~90lbs is a lot to handle.


And yup, sore today. I'm in serious need of foam rolling.

[Euqinom]

^^BIG puppy. weinmeiner. i'll try to get some, if he'll sit still long enough. actually not a puppy, but acts like one, which at ~90lbs is a lot to handle.


And yup, sore today. I'm in serious need of foam rolling.

Had to look up weinmeiner, but pretty! "

[Boomer29]

I do IF just so when I eat I can have bigger meals instead of snacking all day and feeling like im dieting but why break the fast so late? I break at noon and stop eating in the evening usually at 8:30 sometimes earlier. Coffee loads of water help me but now I'm used to it. If I do have that hunger pang I chug a bottle of water. If that doesn't work and I have to break the fast no biggie not end of world. I just eat a pure protein source. Save my carbs before gym time.

I think also what helps me is my gym time is in my eating window not prescribed but that's the only time I can work out so I spend an hour to an hour and a half of eating time working out. Makes for my other meals to be big.

Dunno if that helped all I got. Bad az vid! Super squatter as usual

[gobbles23]

I don't understand strict IF. I eat a light breakky (~200 cals) consisting of just a piece of toast w/peanut butter and honey with my coffee. A medium-ish lunch (~300 cals of lots of carbs if I'm working out right after), and then I just won't eat anything until supper if I know I'm going to want something big. If I'm planning on a workout before supper or if I'm dying of hunger in the afternoon I'll just have a small ~200 calorie snack (watermelon/fruit + cottage cheese or something) and I'll STILL only have eaten 700 cals before the evening. I find it easier than fasting, I hate fasting You could just eat lightly during the day just to keep you going/sane and have lots of cals leftover without having to NOT eat all day? Works for me, anyway

[tina722]

I do IF just so when I eat I can have bigger meals instead of snacking all day and feeling like im dieting but why break the fast so late? I break at noon and stop eating in the evening usually at 8:30 sometimes earlier. Coffee loads of water help me but now I'm used to it. If I do have that hunger pang I chug a bottle of water. If that doesn't work and I have to break the fast no biggie not end of world. I just eat a pure protein source. Save my carbs before gym time.

I think also what helps me is my gym time is in my eating window not prescribed but that's the only time I can work out so I spend an hour to an hour and a half of eating time working out. Makes for my other meals to be big.

Dunno if that helped all I got. Bad az vid! Super squatter as usual

I don't understand strict IF. I eat a light breakky (~200 cals) consisting of just a piece of toast w/peanut butter and honey with my coffee. A medium-ish lunch (~300 cals of lots of carbs if I'm working out right after), and then I just won't eat anything until supper if I know I'm going to want something big. If I'm planning on a workout before supper or if I'm dying of hunger in the afternoon I'll just have a small ~200 calorie snack (watermelon/fruit + cottage cheese or something) and I'll STILL only have eaten 700 cals before the evening. I find it easier than fasting, I hate fasting You could just eat lightly during the day just to keep you going/sane and have lots of cals leftover without having to NOT eat all day? Works for me, anyway

Thanks to both of you for writing this all out. It's good to see what others are doing. I think doing smaller snacks will definetly help...going to work on doing that. I tend to eat a pretty big meal right when I break my fast. also, increase water consumption. I haven't been drinking enough water lately. I

Hot avi Lori!


****

Sunday
Did 30min cardio. and I'm moving pullups to their own day for the next month or so. I got 3 sets of 10 pullups. Not wide, just shoulder width. I'm really gonna have to work on endurance though. These make me breath too hard and heart rate increases a lot.

proceeded to drink the night away. gonna have to make an effort to stop drinking, becuase moderation is just not working.

[tina722]

130.2...bleh...

gonna start tracking food. maybe having to write it down will make me think twice.

Upper training


w/u: cable rows/pushups

BB bench:
6x3 @105 w/30sec rest
* set 5 was a little difficult. plan to do 110 next week and hope to get 115 the week after <- need to get more comfortable handling this weight.

CGBP:
65x8 (x2)
75x8
80x8

Inclind BB:
65x8
75x8(x2)


BB OH press
45x8
55x8
60x5(x2)
*hard. been awhile since I've done these. yuck.

BB row/rear delts
95x12/10x12
105x10/10x12
115x8/10x12

some curls and tricp isolation stuff

handstands x2 <- balancing very well!

[NC_Tarheel]

proceeded to drink the night away. gonna have to make an effort to stop drinking, becuase moderation is just not working.

Nobody likes a quitter!!!!

[tina722]

Nobody likes a quitter!!!!

temporary leave maybe?


*****

Calories not too bad yesterday: 1750

2 bananas
2 tortillas
7oz ground turkey
1oz cheese
4 egg whites
1 toast w/ butter
7oz prime ribs

I'm hungry today though. Need to get more veggies in.

*****

lower training

Back squats:

(w/light band!!) <- I loved this level of resistance.
45x3(x2)
65x3(x2)
95x3(x2)
105x3(x2)
115x3 (x2)
120x3(x2)
125x3(x2) <- slowed down at this weight

no bands, add belt
145x8
160x8 (video)
* hard. don't know if my hammys were preexhausted or something, but I could not get down, and had no power pushing up. video is up, critiques are appreciated

GMs
95x8
105x8
110x8
115x8

Front squat:
95x8x2

sldl
95x12
115x12(x2)

leg curl
90x10(x3)

[tina722]

skip to the :38 if it hasn't been edited yet.

I got rid of my habbit of looking in the mirror (which helped a lot with driving chest up), but I still face it.

[Euqinom]

I love your shape, and I am always wondering why you (or better put: people) push through the hips like that mid set?

[NC_Tarheel]

I love your shape, and I am always wondering why you (or better put: people) push through the hips like that mid set?

X2



Looked like you started cutting them high as you got fatigued. Don't short change yourself and the hard work it takes to get past 5 reps. Drop that as* down and sink it girl!!!