Nothing to Gein

[resilience5241]

Decided it's about time I start one of these.

I'm going to try to make my "journal" as simple as possible.

Will be posting: my daily macros - amount of cardio/what I trained - weekly/monthly goals - progress photos - and links/articles about anything Keto that I find may be useful to anyone here, as well as myself in the future.
Will NOT be posting: My entire workouts (sets/reps/etc), every meal I eat (will link to myfitnesspal). I find all that to be really redundant & wouldn't expect anyone to read it anyway.

Here we go..

MY GOALS ARE:
1.) Compete in my first firgure show late April 2013(...& win.) (short - term)
2.) Open a keto-centered gym alongside my trainer. (long - term...in progress)
3.) Begin a clothing line, also alongside my trainer. (long - term...early stages)
4.) Maintain 15-17% bf off-season. (short - term)
5.) Fitness modeling. (long - term)

There you have it. My goal of competing has been a 2.5 year process. Lots of ups, plentyyy of downs...but it's all coming together nicely. Hoping some of you guys will sub in, if you do & you have a journal please link me to it so I can follow & support you as well.




Starting progress photos. Will get pics of legs/abs next week. Already did 40 mins LISS this morning before work. Tonight is Quads & a 60 min session on the stairstepper. Happy training my dudes!

[jcpryor3]

Subbing in! I'll be following you and tracking your progress. Look forward to seeing you meet all of your goals. Good luck! Here's a link to my log if you'd like to check it out.

http://forum.bodybuilding.com/showth...hp?t=149486923

[resilience5241]

As luck would have it, I finally decide to start a Keto log and get hit with an upper resp. infection literally 12 hours later. Spent most of last Tuesday at the urgent care clinic and avoided doing much in the way of exercise until the infection at least cleared my chest.


To me, Keto and lifting are synonymous, and it can be difficult for me to maintain one without the other. I've been committed to Keto officially for 3 years now, but any prolonged time out of the gym puts me down in the dumps and I always tend to go back to the comfort carbs that I normally don't crave. Ate right about maintenance for the last week...but considering I'm training for a figure comp, would have been much better off without all the leftover sweet potatos and stuffing. Just saying.

Back on the wagon as they say. Yesterday I was finally able to almost breathe normally through my nose and wasn't coughing as much, but didn't want to push my luck. Woke up this morning for 45mins of LISS and planning a killer back/bi workout later tonight followed by additional steady-state. quickly approaching 5 months until my competition and I still need to drop about 8-10% bf. Completely possible, assuming I get a case of Malaria next week or something. >:|

[Cowmustard]

I rolled through keto once with pnumonia, doc said I cleared up ridiculously quick, either keto helped or I need to try out for X men.... ha haha

awesome to see you logging!!! definitly subbing in for more keto insight, articles, and motivation.

feel free to add me on myfitnesspal- cowmustard

[resilience5241]

Came in to post a couple vids that the trainer took during our back session on Saturday. They aren't PR's or anything, but I want to keep them around for future reference.

I really need to commit to posting more frequently. My current sched looks a little something like this (and I'm sure many of you can relate)

Mon-Fri: Get up at 5, gym by 5:30 for cardio, work 7-5, class 6-10:30 (Mon-Thur), lift after + additional cardio, get home a little after midnight and slip into a coma.
Saturday: Lift...don't do crap else except laundry and homework.
Sunday: Church...prep meals for the week...mentally prepare myself for the following 5 days.

Not to mention finding time for family/friends/significant others. It's quite a lifestyle, but the hardwork will pay off the day I step on stage.

Anyways, videos...

[resilience5241]

I rolled through keto once with pnumonia, doc said I cleared up ridiculously quick, either keto helped or I need to try out for X men.... ha haha

awesome to see you logging!!! definitly subbing in for more keto insight, articles, and motivation.

feel free to add me on myfitnesspal- cowmustard

I'd rather train with a broken leg than a chest infection lol. It's the worst when you're trying to do a heavy set and can't breathe. Kudo's to you for pushing through, though! I'm starting a new "pre-comp" account for myfitnesspal, will definitely add you within the next couple days.

[resilience5241]

Monday 12/03
F: 125
P: 135
C: 21
(cals = 1749)

Tuesday 12/04
F: 100
P: 130
C: 23
(cals = 1512) off day/low cal

Had a great day in the gym on Monday night after I posted those vids. Did a complete exhaustive leg workout. Started with quads (triple-setting [squat, leg press, sumos] in addition to drop-setting) followed by low weight leg extensions and lunges. Finished with hams & calves.


Still progressing @ 1800 cals (esp. considering my illness setback), so I'm going to watch the scales closely through New Years and decide whether or not its time to lower them.


Yesterday (Tuesday) was my rest day. Spent most of the day helping my bf pack (he's moving to Texas on Saturday...sadface).


New myfitnesspal account = Brynn2Win Please feel free to add me and I will follow you to the best of my abilities

[resilience5241]

F: 129
P: 118 <------Will always post macros from previous days over hereeee.
C:27
(cals = 1723)


Had another awesome back workout last night. When I first started working out, I dreaded back day. I felt like every other muscle in my shoulders, forearms, and biceps would exhaust before I could even feel a twitch in my lats. Now I look forward to it almost as much as squatting (srs..ilovelegday). I've been working up to being able to do 5 unassisted pull-ups. I'm currently still using a resistence band for a small amount of support...see here:




Workout last night included:
Pulldowns (3 sets followed by drop set -front, back and reverse)
bent over face-pulls & rows
inverted rows
hyperextensions
seated good-mornings

Meeting with the trainer tonight for chest/tri.

Quote of the day retweeted on Twitter: "Don't wish for it, work for it."

[jcpryor3]

F: 129
P: 118 <------Will always post macros from previous days over hereeee.
C:27
(cals = 1723)


Had another awesome back workout last night. When I first started working out, I dreaded back day. I felt like every other muscle in my shoulders, forearms, and biceps would exhaust before I could even feel a twitch in my lats. Now I look forward to it almost as much as squatting (srs..ilovelegday). I've been working up to being able to do 5 unassisted pull-ups. I'm currently still using a resistence band for a small amount of support...see here:




Workout last night included:
Pulldowns (3 sets followed by drop set -front, back and reverse)
bent over face-pulls & rows
inverted rows
hyperextensions
seated good-mornings

Meeting with the trainer tonight for chest/tri.

Quote of the day retweeted on Twitter: "Don't wish for it, work for it."

I used to be the same way with pull-ups. Started lifting when I was 15, but I never was constant. When i finally got serious, I could barely do 2 pull-ups lol your doing a great job though, keep it up!

[Cowmustard]

pullups are rough, but my favorite

ever looked up "grease the groove" method, really helped me!!!

http://www.notyouraveragefitnesstips...rease-pull-ups

hope it helps

[resilience5241]

F: 135
P: 103
C: 36
(cals = 1741)

I really need to stop buying cashews. I don't make good decisions when I buy them. Two servings is seriously never enough. In any case, that's why my macros sucked yesterday.

Met with the trainer. Killer chest workout, didn't concentrate too much on tri's this week, but they're still feeling the burn regardless.

The exercises
Incline BP SuperSet with elevated push-ups
Chest Press TripleSet with cable fly and plank push-ups
Seated flys
Bodyweight dips
Pressdowns (drop set)

I used to be the same way with pull-ups. Started lifting when I was 15, but I never was constant. When i finally got serious, I could barely do 2 pull-ups lol your doing a great job though, keep it up!

Thanks, I appreciate it! During the beginning of August I used the assisted pull-up machine and needed 80lbs of help lol, each week we took a little more off and I fought through them. I'm hoping to be able to nail these by mid-January.

pullups are rough, but my favorite
ever looked up "grease the groove" method, really helped me!!!
http://www.notyouraveragefitnesstips...rease-pull-ups
hope it helps

Thanks! I checked it out and will definitely try it if I miss my January mark

Another off day for me today. Tonight is the boyfriend's last night here before he moves 2,000 miles away. Literally the only brightside I can find to that whole situation is that I'll have more time to train.

If you guys have Twitter (I hate Twitter but joined to follow the Figure girls I like and a couple doctors that I find credible) add: KetoWarrior He posts some good articles, most are Keto related; some are general health. I'll probably link some of my favorites here from time to time, but I figured I'd share so you can browse them at your leisure.

[k3n12ock]

I tried the assisted pull up machine once. It didn't work out well lol. Thanks for the twitter post. Will add and follow him.

[Cowmustard]

I really need to stop buying cashews. I don't make good decisions when I buy them. Two servings is seriously never enough. In any case, that's why my macros sucked yesterday.

Exact same reason I shy away from buying peanut butter or cocoa covered almonds. to tasty!!!

[resilience5241]

When I started this journal I promised I was going to be honest about everything. No real reason not to be anyway, unless any of you are planning to come beat me up. (I'm ready..just incase you're thinking about it...)

So yeah, last weekend was once again terrible for my goals. No gym on Saturday or Sunday and not a single calorie was counted. Even worse, I only had two meals on Saturday and one on Sunday. Finals are this week too so I don't really have time to be screwing around with my energy sources either.

Anyways, all my meals are made up for the next 6 days and all I can do is move forward and make sure this cycle doesn't repeat itself.

Exact same reason I shy away from buying peanut butter or cocoa covered almonds. to tasty!!!

Tell me about it!! Natty PB kinda makes me sick when I look at it, so that definitely helps to drain the appetite for it lol.


Trainer sent me this and it's been on repeat in my head all day:
"If it is important to you, you will find a way. If it's not, you'll find an excuse."

[Cowmustard]

how can someone not like natty pb..... mind blown.

[resilience5241]

P: 143
F: 121
C: 21
(cals = 1750)


Yesterday was a hectic day. I'm minoring in German language and was supposed to meet with my German partner to go over our verbal presentation before the exam yesterday. Ended up working late and coming out to my car having a flat tire. Arrrrgg. In any case, changed the flat, met up with him (with barely enough time to spare), smashhhheddd our exam then had just enough time left before the gym closed to squeeze in some quad action.

The exercises:
Hack Squat -SUPERSET- Elevated Heel Sumo Squat
Leg Press -SUPERSET- Weighted Lunges
ATG Squat -DROPSET-
Leg extension (one-leg, light-weight until burn out)


I really want to do back/bi tonight but I haven't hit shoulders in almost two weeks. Looking forward to some hard HITT also, I'm thinking sprints on the stairmaster. Also have to meet some people at the library to study for the written portion of the exam which will be tomorrow. After that I only have two more exams to knock out of the way and I will be free for TWO WEEKS. Just in time for my birthday

[resilience5241]

how can someone not like natty pb..... mind blown.

I like the hydrogenated stuff better Don't tell anyone!

[Cowmustard]

I like the hydrogenated stuff better Don't tell anyone!

secrets safe with me, lol.

[jcpryor3]

Also have to meet some people at the library to study for the written portion of the exam which will be tomorrow. After that I only have two more exams to knock out of the way and I will be free for TWO WEEKS. Just in time for my birthday

Good luck on your exams! I'm sure you'll do just fine.

[resilience5241]

P: 118
F: 123
C: 21
(cals = 1771)

Spent all night last night with my nose in school books. Even had my notes on the stairmaster last night. Another exam scheduled tonight...fingers crossed.


The Exercises
DB OHP
Raises (Front/Side/Rear) -PYRAMID SETS-
Upright Rows
Arnold Press
Rear Delt Cable Fly
Machine Military Press
Misc. Rotator Cuff exercises

+35 min sprints & 30 min steady state.

Making me some Loaded Mashed Cauliflower tonight. It's supposed to mimic loaded mashed potatoes. I'm not a really a fan of potatoes, but I'm in for tasty cauliflower!

Heres the recipe if anyone else is interested:
Ingredients:
8 oz Cauliflower
6 Slices Center Cut Bacon
2 Tbsp Whipped Chive Cream Cheese
2 Tbsp Sour Cream
2 Slices American Cheese (or shredded american/cheddar/mexican blend etc)
1 Tbsp Butter
Chicken Broth (to desired consistency)


Directions:
1. Set oven to broil so it’s already warm when we melt the cheese later
2. Steam cauliflower and cook bacon slices
3. In a food processor combine steamed cauliflower, butter, cream cheese and sour cream
4. Add chicken broth little by little until your desired consistency is reached
5. Pour the mashed cauliflower mix into a greased baking pan and add in crumbled bacon pieces
6. Add the cheese slices to the top of the mashed cauliflower and bacon mix and broil for about 5 minutes or until cheese has browned

Macros for above: Protein: 39 Fat: 69 Net Carb: 10 (cals = 841)

I calculated it using 3/4 C of Shredded 4-Blend Mexican Cheese, so they may be slightly diff. depending on what you use. I'll also be splitting it into 2 servings.

[Cowmustard]

P: 118
F: 123
C: 21
(cals = 1771)

Spent all night last night with my nose in school books. Even had my notes on the stairmaster last night. Another exam scheduled tonight...fingers crossed.


The Exercises
DB OHP
Raises (Front/Side/Rear) -PYRAMID SETS-
Upright Rows
Arnold Press
Rear Delt Cable Fly
Machine Military Press
Misc. Rotator Cuff exercises

+35 min sprints & 30 min steady state.

Making me some Loaded Mashed Cauliflower tonight. It's supposed to mimic loaded mashed potatoes. I'm not a really a fan of potatoes, but I'm in for tasty cauliflower!

Heres the recipe if anyone else is interested:
Ingredients:
8 oz Cauliflower
6 Slices Center Cut Bacon
2 Tbsp Whipped Chive Cream Cheese
2 Tbsp Sour Cream
2 Slices American Cheese (or shredded american/cheddar/mexican blend etc)
1 Tbsp Butter
Chicken Broth (to desired consistency)


Directions:
1. Set oven to broil so it’s already warm when we melt the cheese later
2. Steam cauliflower and cook bacon slices
3. In a food processor combine steamed cauliflower, butter, cream cheese and sour cream
4. Add chicken broth little by little until your desired consistency is reached
5. Pour the mashed cauliflower mix into a greased baking pan and add in crumbled bacon pieces
6. Add the cheese slices to the top of the mashed cauliflower and bacon mix and broil for about 5 minutes or until cheese has browned

Macros for above: Protein: 39 Fat: 69 Net Carb: 10 (cals = 841)

I calculated it using 3/4 C of Shredded 4-Blend Mexican Cheese, so they may be slightly diff. depending on what you use. I'll also be splitting it into 2 servings.

Might have to look that meal up!!! I am not a fan of cauliflower though.

[k3n12ock]

Good luck on the exam!

[resilience5241]

Keto'ers! I come back begging for dietary forgiveness. But I am back to journaling, and this time to stay. Mindset has changed dramatically over the last few months. Dudeman (ex-bf...mentioned somewhere above) moved to TX, things didn't work out...life has gone on. New roommate moved in about a month ago, he's pretty serious about lfiting so we've been having some killer gym sessions. Life is good. Time to re-evaluate some goals and get this ball rolling. Will be posting macros daily, looking forward to subbing in again on my long-lost keto friends.

Smashed legs last night, literally am partially crippled at work today. Tonight I'm set up for a 45 min HIIT session and a 30 min abs class (I'm used to 8-10 min abs so I guess we'll see what this has to offer).

[Jmadden44]

In for this, let us know how the ab class goes, sounds interesting.

[resilience5241]

P: 145
F: 115
C: 20
(Cals = 1696)

Abs class was a lot better than I was expecting. It turned out to be a HIIT/abs class. The first 30 minutes was a lot of plyometric exercises and the last 15-20 minutes was abs/stretching. My abs are still a little sore today when I move around. My legs are also still really sore from my workout on Monday. I train legs consistently every week and they're usually a little stiff for 1-2 days, but I honestly needed help getting down the stairs this morning. Almost feels like I overtrained but I'm sure it has more to do with choosing to do plyos the next day.

Tonight my roommate and I are meeting up at the gym after work. I've been working 6a-7p for the last few weeks so it's usually a late-nighter. Haven't decided between shoulders or chest/tri yet, but either way I'm planning on doing LISS afterwards. I don't think my legs are capable of a HIIT cycle tonight.

[Cowmustard]

P: 145
F: 115
C: 20
(Cals = 1696)

Abs class was a lot better than I was expecting. It turned out to be a HIIT/abs class. The first 30 minutes was a lot of plyometric exercises and the last 15-20 minutes was abs/stretching. My abs are still a little sore today when I move around. My legs are also still really sore from my workout on Monday. I train legs consistently every week and they're usually a little stiff for 1-2 days, but I honestly needed help getting down the stairs this morning. Almost feels like I overtrained but I'm sure it has more to do with choosing to do plyos the next day.

Tonight my roommate and I are meeting up at the gym after work. I've been working 6a-7p for the last few weeks so it's usually a late-nighter. Haven't decided between shoulders or chest/tri yet, but either way I'm planning on doing LISS afterwards. I don't think my legs are capable of a HIIT cycle tonight.

Get it done boss!!!

Glad to see ya back!!!

[xJellyBirdx]

Some one needs to update

[Jmadden44]

Some one needs to update

Lol this^

[xJellyBirdx]

We're still waiting lol

[resilience5241]

We're still waiting lol

I know! Glad you guys are kicking me in the ass.

I've been setting PRs in the gym...struggling with the strength vs aesthetics mind game.

Need a little shove for aesthetics...wearing a bathing suit without my bulk-fluff would be nice 8)