Staying the Course

[WannaBeModel]

Hi all -

Long time lurker in this forum. I have a log in the women's forum, but I need a bit more support with this and feel like I could get that here.

About me: ~12 years of training(on and off) under my belt, recently diagnosed with PCOS. I ballooned approximately 30 lbs in 2 months and I'm looking to drop all of that weight and a tad more, if possible.

Stats:

Age: 26
Height: 5'7''
Weight: ~180 lbs
Bodyfat: I really don't want to know

Goals:

Drop bodyfat to ~18% by my birthday
Manage my insulin resistance
Manage my hormone levels(this will help a lot of my issues)

Nutrition: 1900 calories - 118g fat, 20g carbs(all from eggs/fibrous veggies), 130g protein

Training: 3-4 full body workouts per week with 15 minutes postworkout incline walking, 2-3 30 minute steady state cardio sessions per week

Supplementation: fish oils, sesamin, lecithin, Cytolean, mutlivitamin

If I get up my nerve, I'll post pictures this weekend. I'm a fatass, so there's not much to see.

Here we go...

[Rascals2010]

Good luck! We are here for you =)

[WannaBeModel]

Thanks, Rascals.

Heavy Full Body A

ATG DB Front Squat
3x6 @ 45 lb DBs
1x4 45 lb DBs
1x6 @ 32.5 lb DBs

Lat Pulldown
1x8 @ 130 lbs
2x6 @ 140 lbs
1x6 @ 130 lbs

Romanian Deadlift
3x6 @ 185 lbs

Flat DB Press
4x8 @ 40 lb DBs

Overhead BB Lunge
3x6 @ 50 lb BB

15 minutes random incline walking

Workout Notes
KER-SPLAT!

Nutrition

Meal 1: 3 omega 3 eggs, 1 tsp butter
Meal 2: 4 oz chicken, 4.5 cups lettuce, 1 oz avocado, 1 tbs olive oil
Meal 3: 4 oz chicen, 1 cup broccoli, 1 tbs olive oil
Meal 4: 4 oz chicken, 2.5 cups lettuce, 1 oz avocado, 1 tbs olive oil

Workout

Postworkout: 1.5 scoops whey
Meal 5: 4 oz extra lean ground sirloin, 1 tsp coconut oil

Supplements: fish oils, lecithin, vanadyl sulfate

Total Calories - including postworkout shake: 1780

Fat:120
Carbs: 19
Protein: 156

[WannaBeModel]

Cardio

5 minute warmup
10 minutes HIIT on the stepmill - 40 seconds @ level 5/moderate incline - 40 seconds @ level 15/high incline
15 minutes random incline walking @ 4 mph

Workout Notes
This was exceptionally tough today.

Nutrition

Meal 1: 3 omega 3 eggs, 1 tsp butter
Meal 2: 4 oz chicken baked in coconut oil, 1 cup broccoli, 1 tbs olive oil, 1 oz avocado
Meal 3: 4 oz wild salmon, 1 cup broccoli, 1 tbs olive oil

Workout

Postworkout: 1.5 scoop whey
Meal 4: 4 oz chicken, 1 cup broccoli, 1 tbs olive oil
Meal 5: 4 oz extra lean ground sirloin, 1 tsp coconut oil, 1 oz avocado

Supplements: Vanadyl sulfate, multivitamin, lecithin, fish oils

Total calories including postworkout shake: 1783

Fat: 123
Carbs: 17
Protein: 152

[curly-top318]

polycystic ovaries are no joke. It takes a serious toll on your metabolism..basically everything you eat gets stored. Did they put you on glucophage for it? The meds will make you a little tired and sick to your stomach for the first few days. I wish you the best of luck. Good luck with it and keep posting..

[WannaBeModel]

Originally Posted by curly-top318

basically everything you eat gets stored.

My fat knows it, too. Too bad...it must go! I'm only taking birth control right now...I don't want to get on too many meds if I don't have to. I can control the insulin issues without glucophage, I think. It's not a terrible case of it.

Light Full Body A

1st time through: 3 sets; second time through: 2 sets

Single Leg DB SLDL
12 reps @ 45 lbs DB

One Arm DB Row
12 reps @ 50 lb DB

Single Leg Press
12 reps @ 110 lbs

Incline Flye
12 reps @ various weights*

And then some random shoulder stuff

15 minutes random incline walking

Workout Notes
Once again, this was exceptionally tough. I hit a wall on the 2nd round of db rows, but sucked it up and finished. I feel good now...

Nutrition

Meal 1: 3 omega 3 eggs, 1 tsp butter
Meal 2: 1 oz cheddar, 1 oz walnuts
Meal 3: 3 oz ahi tuna, .5 tsp avocado oil, 1 cup broccoli, 1 tbs olive oil

Workout

Postworkout: 1.5 scoop whey
Meal 4: 3 oz ahi tuna, .5 tsp avocado oil, 1 cup broccoli, 1 tbs olive oil
Meal 5: 4 oz extra lean sirloin, 1 tsp coconut oil, 1 cup broccoli, 1 tbs olive oil

Supplements: mutlivitamin, fish oils, cytolean

Total calories including postworkout shake: 1596

Fat: 112
Carbs: 18
Protein: 129

Not enough calories. Maybe I'll eat some full fat cottage cheese with my meal 4. And I'm definitely getting that coffee and adding cream.

[WannaBeModel]

Not feeling well, so I'm just posting general stuff:

30 minutes of moderate intensity cardio split between the stepmill and the treadmill.

Food: good. Not enough. I'm not in the mood to eat and I've been pretty busy.

[ab-swing asianbabe]

Avocado oil is pretty tasty actually, I recently discovered it

Anyway, just stopping by to say hi!

[justtryn]

Hey, lookie who I found over here. Damn, you do some great work. Keep it up!

[El Pena]

Some nice lifts there especially on the light day .

[WannaBeModel]

Originally Posted by asianbabe

Avocado oil is pretty tasty actually, I recently discovered it

It is tasty! Nice and clean tasting. I love it!

Originally Posted by justtryn

Damn, you do some great work. Keep it up!

Thanks, JT! Now you know why I was asking if you were still doing keto.

Originally Posted by El Pena

Some nice lifts there especially on the light day .

Thanks, EP! My strength is coming back...thank goodness...

You guys should come around more often. If you see things that aren't looking right, let me know!

[WannaBeModel]

Heavy Full Body B

Conventional Deadlift

2x6 @ 185
1x6 @ 195
1x3 @ 205

Flat DB Press
2x6 @ 45 lb DBs
2x6 @ 40 lb DBs

HS Low Row
4x6 @ 120 lbs

Leg Press
3x6 @ 240 lbs

Workout Notes
Good one! Increases all around. I was a sweaty mess halfway through. My hands kept slipping on deadlifts, so I may need gloves or straps.

Nutrition

Meal 1: 3 omega 3 eggs, 1 tsp butter, 1 tbs pesto, coffee, cream

Workout

Postworkout: 1.5 scoop whey
Meal 2: 4 oz chicken, 1 cup broccoli, 1 tbs olive oil
Meal 3: 4 oz chicken, 1 cup broccoli, 1 tbs olive oil
Meal 4: 4 oz chicken, 1 cup broccoli, 1 tbs olive oil

I need more food, but I'll have to figure what to add in. I need more fat, so maybe some nuts, avocado, and more fish oils.

Total calories including postworkout shake: 1397

Fat: 89
Carbs: 16
Protein: 133

[PickItUp]

Originally Posted by WannaBeModel

Meal 2: 4 oz chicken, 1 cup broccoli, 1 tbs olive oil
Meal 3: 4 oz chicken, 1 cup broccoli, 1 tbs olive oil
Meal 4: 4 oz chicken, 1 cup broccoli, 1 tbs olive oil

I admire you discipline...but I could never eat like that.

You are eating very lean cuts of meat. THen adding olive oil to make up for the fat.

I can only assume that you do it to avoid saturated animal fats...

I am not at that stage yet...I eat anything and everything under the sun if it is a fatty protein...occassionally, I will down some flaxseed oil to do what you do with olive oil when the meat is extra lean.

But to have 3 meals back to back to back with nothing but chicken, broccoli, and olive oil has to wear on one's pallet...that is something else.

Do you like cucumbers or tomatoes? What about onoins and leaf spinach?

I would love to see you add some variety to your diet...

Do you like lemon juice? I mix olive oil, lemon juice, salt, and garlic in a small jar and shake the **** out of it...the result is a wonderful yellow salad dressing...and would go great with some leaf spinach, tomato slices, mushrooms, and onions on a salad...it could replace some of that broccoli in your diet.

I have been on a cucumber kick lately. It is one of the veggies that I enjoy plain...

Good luck with all your goals...

[WannaBeModel]

Originally Posted by pickitup

I admire you discipline...but I could never eat like that.

Discipline? No way. I have to bore my taste buds to tears in order to stick to a plan. Too much variation and I get crazy. HA!

I can only assume that you do it to avoid saturated animal fats...

I do it because I'd prefer to add healthier fats like fish oils. If I can get my fats from fish, mct, and the like I'd much rather.

I am not at that stage yet...I eat anything and everything under the sun if it is a fatty protein...occassionally, I will down some flaxseed oil to do what you do with olive oil when the meat is extra lean.

I wish I could do that! That s discipline. Being able to eat that and stay within your caloric limits? No way in heck could I manage that.

Do you like cucumbers or tomatoes? What about onoins and leaf spinach?

I hate tomatoes! *ick* Cucumbers are tasty, though. Spinach is awesome, too. If you pound out some chicken breast, season them, and roll them with cooked spinach and cheese. Heaven...

I would love to see you add some variety to your diet...

LMAO. Alright, you've got it. I'll add some variety. Keep your fingers crossed that I dont go off the deep end(which I tend to do!).

Do you like lemon juice? I mix olive oil, lemon juice, salt, and garlic in a small jar and shake the **** out of it...the result is a wonderful yellow salad dressing...and would go great with some leaf spinach, tomato slices, mushrooms, and onions on a salad...it could replace some of that broccoli in your diet.

Hmmmm...not a bad idea. Wouldn't the lemon juice be bad, though? Maybe I'll play around in the kitchen today. I'm usually very creative with my food, but I fear being too creative because I don't want to eat too much.

That being said, I've royally screwed up my diet. LOL Back to square one. *sigh*

[WannaBeModel]

Workout was good. Friggin' burning hot as hades in the gym today. I went to check the thermostat and it was off. I had sweat all over the place.

Heel Squat
1x8 @ 65 lbs
1x8 @ 75 lbs
1x8 @ 85 lbs
1x6 @ 95 lbs now I know...

Flat DB Press
2x6 @ 45 lb DBs
2x6 @ 40 lb DBs

Lat Pulldown
3x8 @ 140 lbs
1x6 @ 150 lbs

DB SLDL
3x6 @ 70 lb DBs

Some other shoulder work and crap. It was too hot. I almost passed out on my postworkout walk after 1 minute. BAH!

Off to clean. And think.

[curly-top318]

Get Back On That Wagon Girl!! Stick With It

[WannaBeModel]

Things are going well. As much as some dread it, I'm happy that mother nature decided to play nicely this month. Better late than never, right?

Yesterday's depletion style workout was fun. Today is cardio. Last night, I finally slept more than 6 hours. Life is good.