4 months of NROL4W and IF To Hit Hot Mama Status

[sarasayshi]

I forgot to post yesterday again. oops!

Nutrition 10/4/11
=====================

M1:
1c quick oats
2 scoops XF Up cinnamon roll
1 banana
4oz slow cooked chicken breast
1 chobani greek yogurt

M2:
4oz 96% lean ground beef
1/2c cottage cheese 4% milkfat
1 roma tomato
1 large dill pickle

M3:
1c Ben & Jerry's Late Night Snack (waste of calories on an ice cream IMO but I couldn't waste the rest of this pint. It had to be eaten!)

Total calories: 1,948
Macros: 138g p/ 181g c/ 68g f





Workout 4B (final workout B for Phase IV)
=========================================

Front squat/push press
75/7, 75/6 (not a new weight but more reps so I was pretty happy with that!)

Alternate:
Step-up
27.5/8, 30/8, 30/8
Dumbbell one-point row
22.5/8, 22.5/8, 22.5/8

Alternate:
Static lunge, rear foot elevated
22.5/8, 22.5/8, 22.5/8
Push-up
12, 15, 13

I didn't feel like doing planks so I did some ab work that is usually done during workout A.

Swiss ball crunch
15, 15
Jackknife
15, 12
Side swiss ball crunch
15, 15

I have 1 final workout and then I will finish Phase IV of the New Rules of Lifting For Women and I will be onto Phase V. I am so excited to actually complete a workout program longer than 90 days! I still am not sure what I will do once I complete NROL4W, I may go back to Lee Labrada's Lean Challenge or try another one. I did like the changes I saw while doing Lee's its just that my diet sucked while doing it.

See my latest youtube video update with footage of me in the mirror and compared to my first week of IF.



Look what I just picked up from Target today! I can't wait to tear into these! I haven't tried either of these so it should be interesting!

[sarasayshi]

Nutrition 10/6/11
====================

M1:
homemade chicken nachos (This was pretty tasty)
- 1/2c pinto beans
- 6oz shredded rotisserie chicken
- 28g shredded Colby & Monterrey jack cheese
- 2 tbsp salsa
- 9 tortilla chips
- 0.6 cup ranch greek yogurt

1 chobani greek yogurt, pineapple 2% fat

M2:
1 medium artichoke
2 chicken legs (no skin)
2 tbsp reduce fat mayo

M3:
1/4c B&J Clusterfluff ice cream
3/4 c B&J Coffee Heath Bar Crunch ice cream

Total calories: 1,672
Macros: 142g p/ 127g c/ 65g f

I like that I am seeing at least -1 lb loss each week but at the same time I really hoped to see more like a -2lb loss. Especially considering how much LISS I am doing each week that is blasting 600+ calories each session. In order to make it a -2 lb loss, I've have to cut calories significantly and I am not sure if I am ready for that. Afraid if I do that it could make me feel starved and then I might fall off the wagon altogether. I guess slow and steady is better than messing up something good and gaining back 5 lbs easily.

Rest Day
===============

Spinning on level 13, 97 RPM for 50 minutes. Burned 667 calories

Today will be my final workout of The New Rules of Lifting Phase IV. So excited! I will be starting Phase V on Monday.

[sarasayshi]

Weekly Weigh-in
=====================
Aug. 24th: 195* ending weight of old log and started getting real with IF
Aug. 27th: 192.8
Sept. 5th: 190
Sept. 12th: 187.8
Sept. 20th: 186.4
Sept. 26th: 185.6
Oct. 4th: 184.6
Oct. 10th: 181

I had a huge drop this week. -3.6 lbs! I am so excited to see IF really doing a work on my body fat. I even ate out twice this weekend and managed to kick some major butt on the scale!

I also dropped a pants size. I am now a size 10!

Nutrition 10/9/11
=====================

M1:
Ate half of a Burning Love Burger at Red Robbin's and a few fries dipped in ranch

M2:
1 pint of Ben & Jerry's Cheesecake Brownie ice cream

Total calories: 1,821
Macros: 47g p/ 201g p/ 99g f

Yesterday was one of my traveling days so I ate lunch with the guy I am dating then took off on the road to pick up my son from his father's and drive him home again. I tend to just grab a pint of ice cream as my dinner on these trips. It just makes things easier and cheap!

I start Phase V of The New Rules of Lifting today. Looking forward to one-armed snatches but gonna miss squats again.

[66jzmstr]

Stoked on the great progress!

You can't just namedrop a B&J's pint without a review, though. That was actually one of my least favorite flavors, but it's been a while. How'd you take to it?

[sarasayshi]

Stoked on the great progress!

You can't just namedrop a B&J's pint without a review, though. That was actually one of my least favorite flavors, but it's been a while. How'd you take to it?

I hated it! It was the worst! Is it me or did they try and texturize the ice cream to be a cheesecake texture only all they could do was fluff it which made it chunky and and not smooth and creamy?? If it wasn't for the texture it would have been better because the ice cream base definitely tastes like cheesecake and the brownie chunks were decent. I rated it a 2/5 but probably wouldn't ever waste money or calories on it again. lol

[66jzmstr]

I hated it! It was the worst! Is it me or did they try and texturize the ice cream to be a cheesecake texture only all they could do was fluff it which made it chunky and and not smooth and creamy?? If it wasn't for the texture it would have been better because the ice cream base definitely tastes like cheesecake and the brownie chunks were decent. I rated it a 2/5 but probably wouldn't ever waste money or calories on it again. lol

It was a long time ago, but I thought I remember an odd texture, not enough to be a huge turnoff, but something odd. I just remember tasting the cheesecake at the start, but then that flavor got drowned out in chocolate as I continued through the pint. I've got a pint of Imagine Whirled Peace that's been sitting in my freezer forever all lined up for tonight, but I'm note expecting much.

[sarasayshi]

Yesterday's workout was totally brutal. I nearly injured myself doing 30 lb one-arm db snatches. I definitely felt overworked in the session and i had the most difficult time recovering. I was exhausted from the time I came home from the gym (2:30pm) and I was dragging the entire rest of the afternoon that at 8:00pm all I could think about was put my son to bed and turn in myself. I crashed by 9:00pm.

I also woke up 2 lbs heavier so pretty sure my muscles are storing up some water.

Workout 1A Phase V - 10/10/11
======================
One-armed dumbbell snatch
20/4, 27.5/4, 30/4, 30/4

Alternate:
Dumbbell single-leg romanian deadlift
25/4, 30/4, 30/4, 30/4
Barbell bent-over row
70/4, 85/4, 85/4, 85/4

Alternate:
Dumbbell single-arm overhead squat
22.5/4, 27.5/4, 27.5/4, 27.5/4
Dumbbell incline bench press
22.5/4, 27.5/4, 27.5/4, 27.5/4

Alternate:
Plank
75, 63
Reverse wood chop
27.5/4, 32.5/4

Body weight matrix
24 squats
12 lunges (each leg)
12 lunge jumps (each leg)
24 squat jumps

4:12, 4:09, 4:07

nutrition 10/10/11
======================

M1:
1 banana
pro-oats
chobani greek yogurt

M2:
2 chicken legs, no skin
1 roma tomato
1 sweet potato
1.5 oz of feta cheese

M3:
Ben & Jerry's Coffee Heath Bar Crunch

Calories: 1,898
Macros: 125g p/ 193g c/ 68g f





I also stopped by Target, err I mean dragged my slow-booty through Target and picked up 2 new B&J ice creams. Milk & Cookies and Berry Voluntary.

Ben & Jerry's Berry Voluntary



Tonight for dessert I did bust into the Berry Voluntary. It was pretty darn tasty for it being any sort of berry ice cream. The swirls of raspberry were just right and I was amazed how well the white chocolate chunks fit into this combo, especially since I don't care for white chocolate all that much. They were not too overwhelming in fact, there probably could have been a few more. It's not quite good enough to make my top 5 but it still was enjoyable and I would probably buy it again. I give it a 4/5.

Rest Day 10/11/11
====================

I did 50 minutes on the spinning bike but I was having a real struggle with it. Even the first few minutes were rough for me. Usually I can peddle at 93-95 RPMs with no problem on level 13 resistance. I could barely hit 88 RPMs today. At the 30 minute mark it was a real struggle to mentally and physically push myself to make it the full 50 minutes. It took me 51 minutes to hit the 20 miles completed mark when I can usually do that in about 47 minutes.

I just felt like I was physically exhausted. Even when I woke this morning, I felt completely drained. I mentioned this to the man I am dating named and he told me "You need rest. You are burning yourself out."

In the New Rules of Listing For Women, it is advised to take off one week during each phase. It doesn't matter when, just whenever you can fit it in. Just feeling how drained I am, I think I have no choice but to take off the rest of the week from training and any serious cardio too.

I plan on doing IF still and eating rest day calorie counts just gonna avoid the gym. So bottom line, no gym the rest of this week.

Nutrition 10/11/11
=====================

M1:
2 chicken legs with skin
1c cottage cheese 4% milkfat
1 chobani greek yogurt 2%
1 banana

M2:
1.5c Spaghetti with meat sauce

M3:
7/10c Ben & Jerry Berry Voluntary ice cream

calories: 1,672
Macros: 151g p/ 159g c/ 57g f

[sarasayshi]

Scale said 180.8 this morning, so dropping whatever water my body was holding onto since Tuesday. Since I am just losing bodyfat by diet alone this week, I will be happy with seeing 180 on the scale Monday. It will be a new milestone for me. Every pound I drop from here on out is officially the lowest weight I have been since having my son 10 years ago. lol My pre-pregnancy weight was 171, I am catching up to that weight too.

I am totally enjoying my rest days but my tricep seems to be going through training withdrawl because its been spasming all day yesterday and this morning so far.

Nutrition 10/13/11
========================

M1:
3 eggs and 3 egg whites scramble with fire roasted onions and peppers and 1/8c of shredded cheese
2 chicken legs with skin

M2:
1 cup Spaghetti with meat sauce
1 chobani

M3:
3/4c Ben & Jerry's Berry Voluntary ice cream

calories: 1,638
Macros: 149g p/ 135g c/ 61g f

[sarasayshi]

Finished up the rest of B&J Berry Voluntary tonight and dove right into Americone. Americone was pretty good. I give it a 3/5. It wouldn't be my first choice for buying again because what I really would loved to have seen done with it was to have larger chunks of the waffle cone. Imagine putting a wafflecone in a ziploc bag then tossing it on the floor and stopping on the bag for a full minute. now imagine how tiny those waffle pieces have become, and dump that bag of mashed pieces onto your vanilla ice cream....that's right...those waffle pieces are pretty disappointing now huh? Too much like specs of waffle cones instead of bigger pieces like you had imagined.

Look what I picked up today on my hunt for Chubby Hubby.



I can't wait to break into these too! I now have like 11 pints sitting in my freezer. I am planning on eating one for dinner tomorrow night as my treat night. I buy my son pizza and we usually play the wii for a few hours on Friday nights. So while he eats pizza I will enjoy one of my B&j pints!

Nutrition 10/13/11
====================

M1:
2oz dark chicken meat (skinless)
4.8oz white chicken meat (skinless)
2 oz feta cheese
1 roma tomato
1 oz sugar snap peas
1 banana

M2:
2 - 4oz 93% lean beef burgers
1/2c cottage cheese
3/8 of an avocado

M3:
1 cup B&J berry voluntary ice cream
1 cup B&J Americone ice cream

calories: 1,693
macros: 133g p/ 116g c/ 80g f

[sarina1113]

You're doing absolutely excellent! I love how your keeping the food you love the most around in your diet and making sure you have room for it.

Your weight is dropping like its hot! Congrats!

[sarasayshi]

You're doing absolutely excellent! I love how your keeping the food you love the most around in your diet and making sure you have room for it.

Your weight is dropping like its hot! Congrats!

Thanks Sarina! It just sucks having to rest this week but my body needed it. It would have sucked injuring myself just because I was trying to push while feeling exhaustion for a lower weigh-in by Monday.

Making room for foods I still enjoy is definitely a priority for me to make IF work. I don't think I could handle just a low carb diet with no treats ever!

[sarasayshi]

Nutrition 10/14/11
=========================

M1:
3 whole eggs and 6 egg whites
3/4c fire roasted peppers
1/2 an avocado
1/4c shredded cheese
1 scoop of XF Cinnamon Roll
1 banana
1 TBSP Peanut butter Co Cinnamon Swirl

M2:
2 slices of Papa john's pepperoni pizza
1c ben & jerry's everything but the... ice cream

calories: 2,161
macros: 109g p/ 185g c/ 114g f

Eating was pretty decent yesterday considering I had pizza; which I haven't had in 6 weeks! Not too shabby for still eating the foods I crave and also not going over board.

Tonight I'm going to a football game with the guy I am dating and we get a free hot dog, chips and a soda so gonna try and eat healthier for my first meal.

[BananaOats]

Hey in here
Just wanted to let you know I've been lurking your thread and I think you are making seriously AWESOME progress! Keep up the great work!

[swedishsavant]

Just checking in! Glad to see you're progressing so well, and damn you for eating them B&J's It's too bad we only have like 10 flavors here in Sweden,
I really wanted to check that milk n cookies out! Keep at it and congrats @weight loss!

[sarasayshi]

Hey in here
Just wanted to let you know I've been lurking your thread and I think you are making seriously AWESOME progress! Keep up the great work!

Thanks for lurking and saying hello, Michelle!

Just checking in! Glad to see you're progressing so well, and damn you for eating them B&J's It's too bad we only have like 10 flavors here in Sweden,
I really wanted to check that milk n cookies out! Keep at it and congrats @weight loss!

I am loving how well my body is responding to IF. The fat is just melting off. No more frustration with seeing the scale not budge at all or yo-yo between the same 5 lbs.

Oh wow that would suck to have only 10 flavors! I hope they are good ones at least!

[sarasayshi]

Yesterday was a horrible day. I had some drama with my sister in an already stressful situation. I admit that I wanted to emotionally eat but I didn't. I didn't eat all that great but I was out of town and on the road for 5 hours yesterday so it's understandable.



Nutrition 10/16/11
=====================

M1:
1 una mas carne asada burrito with chips
8oz frozen yogurt, non-fat with toppings

M2:
1 clif builder bar
1 cup ben & jerry's Milk and Cookies

calories: 1,785
macros: 57g p/ 222g c/ 71g f

[66jzmstr]

Currently on spread, but willpower reps to you, Sara!

[sarasayshi]

Weekly Weigh-in
=====================
Aug. 24th: 195* ending weight of old log and started getting real with IF
Aug. 27th: 192.8
Sept. 5th: 190
Sept. 12th: 187.8
Sept. 20th: 186.4
Sept. 26th: 185.6
Oct. 4th: 184.6
Oct. 10th: 181
Oct. 17th: 181.2

I am up +0.2lbs this week. Not tripping since last week was a rest week and basically would have only lost through diet alone. I have a feeling tomorrow I will wake up to see the lower end of 180 on the scale.

Training - NROL4W phase V Workout 1A
==================================

One-armed dumbbell snatch
20/4, 25/4, 30/4, 30/4

Alternate:
Dumbbell single-leg Romanian deadlift
25/4, 30/4, 30/4, 30/4
Barbell bent-over row
85/4, 90/4, 90/4, 90/4 (PR)

Alternate:
Dumbbell single-arm overhead squat
15,27.5/4, 15,27.5/4, 15, 27.5/4
Dumbbell incline bench press
27.5/4, 27.5/4, 27.5/4, 27.5/4

Alternate:
Plank
72, 57, 44
Reverse wood chop
27.5/4, 32.5/4, 32.5/4

Body weight matrix
24 squats
12 lunges (each leg)
12 lunge jumps (each leg)
24 squat jumps

4:01, 3:44, 3:25(PR)

- The guy that I am dating and I have a competition going on this matrix time. He is able to complete this in under 3 minutes and his workout buddy is 4+ minutes so I am working to gain on him!
My legs were jello after and today are still sore from it!


Nutrition 10/17/11

M1:
pro oats (1c quick oats and 2 scoops of XF UP cinnamon roll)
1/4 banana (it was too ripe for me and couldn't get it down)
chobani yogurt

M2:
6oz broiled Tbone steak
1c 4%milkfat cottage cheese
28g sugar snap peas
1 scoop Beverly international whey protein shake

M3:
142g of ben & jerry's Brownie Chew Gooder

calories: 1,878
macros: 113g p/ 142g c/ 69g f

[BananaOats]

Congrats on the PRs!!
and send your overly ripe bananas this way - I love em

[sarasayshi]

Congrats on the PRs!!
and send your overly ripe bananas this way - I love em

Thanks!

I dunno, this one was pretty ripe. I don't mind a ripe banana but it has to be firm still. Squishy just makes me sick. lol

[sarasayshi]

Training Phase 5 Workout 1B
============================

Barbell romanian deadlift/bent-over row
85/4, 95/4, 95/4. 95/4(PR)

Alternate:
Partial single-leg squat
Bw/4, bw/4, bw/4
Wide-grip lat pulldown
100/4, 110/3, 107/4, 107/4 (ugh...I ended up maintaining strength here)

Alternating sets:
Back extension with weight
25/4, 30/4, 30/4, 30/4
YTWL
8/4, 10/4, 10/4, 10/4 (PR)

Alternating sets (abdominal circuit)
Swiss ball crunch
15, 15, 15

Jacknife 15, 15, 15

Swiss ball side crunch
15, 15, 15

Prone cobra
90, 60

15 min HIIT


Nutrition 10/19/11
======================
M1:
Pro-oats (1c quick oats + 2 scoops XF UP Cinnamon Roll)
1 banana
1 chobani non-fat 0%
1.52oz Kellog's Raisin Bran
1/2c almond milk

M2:
8oz chicken breast meat
3/4c mixed veggies
1/2 TBSP olive oil
1 oz feta

M3:
1/2c B&J Americone ice cream
1/2c B&J Brownie chew gooder ice cream

calories: 1,876
macros: 129g p/ 200g c/ 59g f

I was totally craving cereal yesterday and it fit in my macros so I had some!

[66jzmstr]

How was Brownie Chew Gooder? That's one of my very last few flavors to try, but I heard it's good.

[sarasayshi]

How was Brownie Chew Gooder? That's one of my very last few flavors to try, but I heard it's good.

I liked it. Would buy again! Not great enough to replace any on my top 5 but definitely not a waste of calories or money on it!

[sarasayshi]

Well the darn scale went up last Tuesday and pretty much has stayed at that same number all week (182.0). Not sure why. The only thing I can think of is my Monday workout was brutal and I am praying I am just holding onto water. I did eat out quite a bit this weekend but only had one night in which I went over my calories. Otherwise I was right on or under all week.

Yesterday, I even went for a long walk on a dirt trail with my boyfriend (oh man, it feels so good to say that now.) I sweated, got a new tan line (grrrrr!) but was able to eat lightly and stay under my calories at the end of the day.

My boyfriend thinks I just need to push myself on the cardio this week to drop those 2 pounds. I am frustrated because I was so close to my goal of getting into the 170's and out of the 180's forever. He is also convinced I need to cut back on the Ben & Jerry's since he really feels strongly about sugars turning straight into fat. I am not sure if I am ready to give up my Ben & Jerry's but I might be willing to make it be that I have no more than 300 calories worth of it each night. Some nights I've had 500-600 calories in ice cream so I suppose I could cut back.

It's also possible that since I dropped 15 lbs in 6 weeks that I need to readjust my calories. So now I am gonna drop my calories to 1,600 on rest days and 1,800 on training days this week to see what happens now.

[66jzmstr]

I would say pass on the extra cardio, unless you enjoy it.

Sugars straight into fat?

Cutting back on the B&J's couldn't hurt, though.

I have to ask: How long has it been since you've eaten at maintenance? Have you read Lyle McDonald's "Diet Break" article? If it's been months since then, a week or two could do a body good, physically and psychologically.

The only other possible issue ... Fair Goodness Cake over Chubby Hubby?! C'mon!

Other than that, keep it up, Sara!

[sarasayshi]

I would say pass on the extra cardio, unless you enjoy it.

Sugars straight into fat?

Cutting back on the B&J's couldn't hurt, though.

I have to ask: How long has it been since you've eaten at maintenance? Have you read Lyle McDonald's "Diet Break" article? If it's been months since then, a week or two could do a body good, physically and psychologically.

The only other possible issue ... Fair Goodness Cake over Chubby Hubby?! C'mon!

Other than that, keep it up, Sara!

I HATE cardio. I would rather lift an hour longer than to do even 15 minutes of cardio.

Yea, I don't buy the whole sugars into fat thing. I am still convinced a calorie is a calorie is a calorie. But he's convinced that best way to drop fat is busting out with cardio because it works for him. He lifts and always ends his sessions with cardio.

I haven't read Lyle's "Diet Break" article but the last time I ate at maintenance for 2 weeks in August and my maintenance calculation must have been off because I gained a few pounds. I'll check out his article.

I still prefer a chocolate base ice cream with chocolatey chunks over anything, so Fair Goodness Cake wins!

[sarasayshi]

Weekly Weigh-in
=====================
Aug. 24th: 195* ending weight of old log and started getting real with IF
Aug. 27th: 192.8
Sept. 5th: 190
Sept. 12th: 187.8
Sept. 20th: 186.4
Sept. 26th: 185.6
Oct. 4th: 184.6
Oct. 10th: 181
Oct. 17th: 181.2
Oct. 25th: 182.6

Ugggh! I hate that I have to write that gain down! I should have took my weigh-in from yesterday which was 181.6. Now I am a whole pound heavier today! Not sure what is going on. I ate 1,800 calories yesterday. I did have 1 serving of Ben & Jerry's but other than that my protein intake was beautiful!

Nutrition
===============

M1:
1 medium banana
Pro-oats (1 c quick oats + 2 scoops XF UP cinnamon roll)
chobani greek non-fat yogurt

M2:
4oz 93% lean ground beef
1oz feta cheese
1 medium sliced tomato
1c cottage cheese
1 chobani non-fat yogurt

M3:
1/2c ben & jerry's Brownie chew gooder ice cream

calories: 1,800
macros: 136g p/ 180g c/ 58g f

I only got half my training in because I remembered just as I arrived at the gym that my son has early release all week long so that left me with only 45 minutes and my training sessions usually take me 90 minutes or 2 hours.

I'm gonna finish the other half of my training session today.

[sarasayshi]

I forgot to log the past 2 days. Tuesday I had 1,831 calories and I actually did a bonus weight training day since my Monday training session was cut short. I focused mainly on legs and abs.I had not done most of these leg machines since the beginning of June when I finished my Lee Labrada lean Body Challenge. It's amazing to see how much strength I had gained during this time.

Squat
85/6, 95/6, 105/6, 105/6

Glute machine
90/8, 95/8, 100/8, 105/8

Seated leg curl
90/8, 105/8, 115/8, 125/8

Leg extensions
100/8, 115/8, 125/8 125/8

Calf press on leg press machine
90/8, 110/8, 130/8, 130/8

Swiss ball crunch
15,15,15
jacknife
15,15,15
swiss ball side crunch
15,15,15

Yesterday I ate a little more than I should because I just felt like it. It wasn't a horrible amount and it was still under my maintenance. I ate 2,105 calories.

It was a normal training day for me too.

Workout 3A
====================

One-armed dumbbell snatch
25/4, 27.5/4, 30/4, 30/4 (PR)

Alternate:
Dumbbell single-leg romanian deadlift
27.5/4, 30/4, 32.5/4, 32.5/4
Barbell bent-over row
85/4, 100/4, 100/4, 100/4 (PR)

Alternate:
Dumbbell single-arm overhead squat
15,27.5/4, 15,30/4, 15,30/4, 15,30/4 (PR)
Dumbbell incline bench press
27.5/4, 30/4, 30/4, 30/4 (PR)


Plank
120, 80, 50


Body weight matrix
24 squats
12 lunges (each leg)
12 lunge jumps (each leg)
24 squat jumps

3:06, 3:15

[sarasayshi]

It's so hard for me to log in to the site over the weekend. I am usually so busy with my boyfriend since its the only time I get to see him. We went to a Halloween party Saturday night so I decided to do some spinning in the early afternoon to help makeup for some of the food I knew I would indulge in.

On Sunday I took my boyfriend to try Pho soup for his first time. It's a Vietnamese beef noodle soup and this place serves it with a huge plate of basil leaves, bean sprouts, jalapenos and lime. I add a ton of Siracha hot sauce to it too! We also split an order of shrimp spring rolls which they are not fried. They are served in a really sticky rice paper with rice noodles, mint leaves, shrimp and pork inside and you dip it in a peanut sauce.

After lunch we went on an 8 mile walk which took us about 3 hours to do followed by hitting my craving of a Rocky Mountain Chocolate Factory Candy apple. We split a rocky road apple.



Then we went for dinner at The Broilers which is a Greek restaurant. We got chicken salads and a side order of humus.

Now, I started period yesterday so I already knew it was going to effect my weigh in but here it goes:

Weekly Weigh-in
=====================
Aug. 24th: 195* ending weight of old log and started getting real with IF
Aug. 27th: 192.8
Sept. 5th: 190
Sept. 12th: 187.8
Sept. 20th: 186.4
Sept. 26th: 185.6
Oct. 4th: 184.6
Oct. 10th: 181
Oct. 17th: 181.2
Oct. 25th: 182.6
Oct. 31st: 182.2


Workout 4A
====================
One-armed dumbbell snatch
27.5/4, 30/4, 30/4, 30/4

Alternate:
Dumbbell single-leg romanian deadlift
27.5/4, 32.5/4, 32.5/4
Barbell bent-over row
85/4, 105/4, 105/4, 105/3 (PR)

Alternate:
Dumbbell single-arm overhead squat
15,27.5/4, 15,30/4, 15,30/4, 15,30/4
Dumbbell incline bench press
27.5/4, 30/4, 30/4, 30/4

Alternate:
Plank
80, 59
Reverse wood chop
27.5/4, 35/4

Body weight matrix
24 squats
12 lunges (each leg)
12 lunge jumps (each leg)
24 squat jumps

times for matrix: 3:21, 3:26, 3:30

I didn't keep track of my nutrition once I ate dinner because I knew I would go to town on candy while taking my son out trick or treating.

[sarasayshi]

So, I wanted to impress my boyfriend and I also wanted to push myself a bit on the cardio this week so I can try and drop these 2 pounds that my body is hanging onto for dear life! Well, he dared me to do 10 hill sprints. That's twice as much as I normally do. So I did them and when I hit #7 I could feel a sharp pain in my right knee but I was so close to finishing my 10 that I couldn't quit. I pushed through the pain and completed the 10. Walking back to my car was horrible. I really thought my leg might give out and I would fall. I went home and iced it off and on the rest of the day. I had to take my son to soccer practice later in the evening and walking out to the field was unbearable. I walked really slow and seriously felt I was gonna fall any second. I took some prescription IBprofen and it only helped the pain slightly. Woke up this morning in quite a bit of pain still so I decided to take it easy for cardio or possibly skip it. I made it through my training session but decided to give my knee rest so I blew off the idea of doing 15 min of HIIT on the bike. Tomorrow is a cardio day so I may see how I do with cycling. Usually cycling doesn't bother my knee.

The Halloween candy is getting the best of me. I've been craving it ever since the day before Halloween and today I was gonna do my best to avoid having any but that didn't happen. I did fit it into my calories though without going over so that was a win!

Workout 4B
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Barbell romanian deadlift/bent-over row
95/4, 105/4, 105/4, 105/4(PR)

Alternate:
Partial single-leg squat
Bw/4, 10/4, 10/4, 10/4

Wide-grip lat pulldown
100/4, 105/4, 107/4, 105/4

Tricep dips
10/10, 10/10, 10/10, 10/10

Alternating sets:
Back extension with weight
30/8, 35/6, 35/8, 35/4

YTWL
8/4, 10/4, 10/4, 10/4

Alternating sets (abdominal circuit)

Swiss ball crunch
15, 15, 15, 15
Jackknife
15, 15, 15, 15
Swiss ball side crunch
15, 15, 15, 15


- This was my final workout of Phase V and starting friday I begin Phase 6 which is a total of 12 workouts so I should complete my NROL4W program in approx 3 more weeks or the 30th of November.


Nutrition 11/2
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M1:
Pro-oats (1c quick oats and 2 scoops XF UP Cinnamon roll plus 1 cup Honey Bunches of Oats)
1 chobani, nonfat

M2:
1 serving of Chicken tex-mex casserole with 2 tbsp sour cream

M3:
2 kit kat's fun size
3 M&M bags, plain fun size
1 fiber one bar
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calories: 1,829
macros: 92g p/ 235g c/ 58gf