My Fat Attack Journal!

[jolyn421]

So I took about a 2.5 week break from working out and eating clean and now I am easing back into it. Just a little history, I have been working out for about the last 4yrs. I had originally lost 50lbs but then quit smoking, had my tubes tied, and went off birth control all to get healthy and have steadily put back on about 20lbs. I have also recently been diagnosed with a low thyroid and was put on levothyroxine about a month ago. I think I have tried everything possible to get this weight off but nothing seems to work. But hey never give up right! I am also going to try and give this Carb Cycling thing a try and see what happens. I love carbs so it could be a little challenging for me....


Yesterday I did a very small workout still can't seem to get motivated.

Incline BB Chest Press 3x5x65
DB Chest Press 3x5x25
Pushups 1x15
Incline DB Flyes 1x15x15

Today will be

Pulldowns 3x8x75
Backrows 3x8x70
Rear Delts 3x8x40
Back Ext 3x10x100
Ab Machine 3x15x70

45 Min Spin Class

[MS.NEWSOM]

Good Luck!!!!

[jolyn421]

Thanks MSNewsom I will need luck plus some


Today I did

BB Curls 3x5x50
Bench Dips 3x10
Incline Hammer Curls 3x5x20
Skull Crushers 3x10x35
Shoulder Press 3x5x20
Bicycles 2x15
Decline Crunch 2x15
Knee In 2x15

I know I am not eating enough but I am still figuring out this low carb thing....

[twinnett]

What exactly is your diet plan? Have you read any carb cycling articles? there's a lot of good info out there!

[jolyn421]

What exactly is your diet plan? Have you read any carb cycling articles? there's a lot of good info out there!

I have read alot like the Twin Peaks article and others. They are all a little different but my plan is to do lower carbs everyday except Wed and Sat will be higher carbs. I am hoping my rations to be 50P/30c/20f and 30P/60c/10f but it will take some adjusting and to see what works.

My daily plan will look something like this.

4 eggs & a half a cup of Shredded Wheat and Bran
Cottage Cheese & yogurt
Chicken and Broccoli
Protein shake
Chicken and Broccoli
Almonds

And then on my higher carb days I will add brown rice or yam and a piece of fruit

[jolyn421]

Today I just did 45 min spin class and I will be doing an hour belly dancing class.

I had a high carb day today and I feel a little ugh right now.....

[jolyn421]

I had a little out patient thing done and had to take a few days off. But I did do a little again yesterday.

Incline BB Chest Press 3x5x70
DB Chest Press 3x5x25
Pushups 1x15
Incline DB Flyes 1x15x15

[jolyn421]

Pulldowns 3x8x80
Backrows 3x8x70
Rear Delts 3x8x40
Back Ext 3x10x105
Ab Machine 3x15x70

45 Min Spin Class

[jolyn421]

Leg Press 3x8x190
Leg Curls 3x8x50
Squats 2x10x50
Back Extension 3x10
Decline sit ups 3x15
Oblique Crunches 3x10


Ouch! I am gonna hurt tomorrow

[pga617]

Good job on the workouts! Best of luck to you!

[jolyn421]

Good job on the workouts! Best of luck to you!

Thanks!

[jolyn421]

I am pretty sore from yesterday so Belly dancing hurt tonight! I also did 45 minutes of spin as well and my legs are wrecked...... God I love the pain

[jolyn421]

Shoulder Press 3x8x20
Upright Rows 3x8x15
Preacher Curls 3x8x40
Lat Raises 3x8x10
Hammer Curls 3x8x20
Tricep Push Downs 3x8x55
Tricep Dip Machine 3x8x80
Skull Crushers 3x8x30

1 inch of a pullup LOL

I started back at the adult rec class I used to help out at and the new trainer challenged me to complete 3 close grip pull ups and 1 wide grip bye the end of our 10 week session.

I really think this is what I needed I am actually having fun again

[jolyn421]

I did 45 min on the Arc Trainer today, i think that's enough

[jolyn421]

So I went to the local highschool gym again today and tried this class and wow did it make me sweat. We did 30 min of cardio kick boxing type stuff and then another 15-20 minutes of body weight exercises like slow squats and lunges and then we did some ab work. What a workout!!!!

Oh and lets not forget my attempt to do a pull up

[jolyn421]

45 min spin class today....... I am really having a hard time with this low carb stuff expecially when the man is home. But I will keep working at it.

[jolyn421]

DB Chest Press 3x8x25
Incline DB Flyes 3x8x20
Tricep Push Downs 3x8x60
Tricep Dip 3x8x80
Bicep Curls 3x8x40
Hammer Curls 3x8x20

I need to figure out how to increase strength??????

[jolyn421]

30 min of HIIT on the Arc Trainer

[jolyn421]

OK so the trainer at the gym is making me slow down, like a lot... So I didn't really count my reps I just lifted until I couldn't any more. Super Slow Sucks!!!


Pull Downs 3x8x70
Back Rows 3x8x60
Shoulder Presses 3x8x15
Lat Raises 3x8x8
Decline Crunches
Oblique Crunches
Back Ext.

[twinnett]

It's really effective though!!

[terracotta]

I have read alot like the Twin Peaks article and others. They are all a little different but my plan is to do lower carbs everyday except Wed and Sat will be higher carbs. I am hoping my rations to be 50P/30c/20f and 30P/60c/10f but it will take some adjusting and to see what works.

My daily plan will look something like this.

4 eggs & a half a cup of Shredded Wheat and Bran
Cottage Cheese & yogurt
Chicken and Broccoli
Protein shake
Chicken and Broccoli
Almonds

And then on my higher carb days I will add brown rice or yam and a piece of fruit

I'd actually up your fats more on the low carb day, and not drop them below 20% in general. Fats help keep your hormone levels well regulated. Instead of 50P/30c/20f and 30P/60c/10f, I'd suggest 40p/30c/30f and 30p/50c/20f.

[jolyn421]

I am a little sore today so maybe slow and steady is the answer.....

45 min of spin. I need to work on increasing heart rate tho...

[jolyn421]

Legs and Abs

squats 3x8x45
Lunges 3x8
Deadlifts 3x8x45
Decline crunches 3x10
Bicycles 3x10
Reverse Crunches 3x10

I did them all really slow so we will see how I feel tomorrow, I will probably add weight next time I just wanted to concentrate on pace...

[jolyn421]

So I am a little sore from yesterdays workout but nothing to bad so I will just increase weight and continue with the slow and steady workout. I also wore my heart rate monitor to spin class today and asked the teach to play some more upbeat music and I kept my hr between 145 and 160ish unfortanetly i was more towards the lower end. I need to work on how to pace myself and increasing my tension more than she is telling us to to get more out of my workout.

[jolyn421]

I am leaving for the gym in a half hour but I am very frustrated with the fact that I have gained another 4lbs over the last 2 weeks and my jeans don't fit!!!!

[jolyn421]

Chest & Arms

DB Chest Press 3x8x20
DB Flyes 3x8x15
Tricep Cable Push Downs 3x8x45
Tricep Dips 3x8x70
BB Curls 3x8x35
Concentration Curls 3x8x10

15 mins on the elliptical

[jolyn421]

45 min spin class again today, I really concentrated again on keeping that heart rate up. I again stayed between 145 and 160..... I am wondering if 3 days a week is enough??? I am also going to start another challenge against a guy at work starting on the 1st of december for 3 months so that should add a little seriousness back in to it........

[jolyn421]

Last friday I did 45 mins of spin and yesterday I did an upper body workout...

I am doing the BFL workout 12,10,8,6,12,12

Chest press/flyes - 15,15,20,25,20,15
B/O BB Rows/Rows - 20,25,35,40,30,40
Shoulder Press/Lat Raises - 12,12,15,20,15,8
BB Curl/Hammer curls - 20,20,25,35,25,15

[jolyn421]

I just did 45 min of spin........

[jolyn421]

yesterday I did a Lower Body Workout and I am somewhat sore so that is good

12/10/8/6/12/12
Squats/Leg Ext 45, 55, 60, 70, 60, 35
Deadlifts/curls45, 55, 60, 70, 60, 35
Decline Crunches/Bicycles


and today I have 45 min spin class