Laser Focus

[shesprints]

Yay food.

I still want to lose more fat, but at least I'm going in the right direction. I won't be able to see a huge change from 5lb. 10, maybe.

Today was an INSANELY busy day. Workout, work all day, party until just now. It was a two-coffee day (second one at 4pm because I was about to fall asleep on my student).


The workout---

Spin 45 minutes

and lifting upper body

Bench:
bar x 10
65lb x 3 x 8 (:30 rest)
85lb x 3 x 3
95lb x 3 x 3
105lb x 1 x 3

Bird dog from pushup position x 10 each side x 3

Lat pulldown 85lb x 8 x 5

Chest supported backwards fly 7lb x 10 x 3

Chest supported front raise 5lb x 10 x 3



Food:

Breakfast--eggs and spinach on light toast, zucchini
(workout)
Snack--Quest bar, apple
(work)
Lunch--quinoa with lean ground turkey and vegetables
(work)
Snack--apple, banana, 1/2 oz cashews
(more work)
Dinner--salmon, risotto made with kabocha squash (my mom makes it w/ very little oil), steamed broccoli + oven-roasted peppers, 1 clementine
Midnight snack--lettuce, a little less than 1 oz cheese
Total calories ~2200

Dinner parties seem a lot easier without agonizing over whether or not to eat dessert. Easy: not. Still a good time.

[shesprints]

I'm freaking exhausted. Long day again, workout and a lot of work. Took out my frustration at the gym. Felt strong, at least!

Spin--45 minutes

Pause box squats:
Bar x 10
65lb x 8
95lb x 8
115lb x 6
135lb x 3 x 5

Deadlifts:
135lb x 10
155lb x 8
175lb x 5 x 3

Abductor and abductor machine:
90lb x 10 x 3 each

Planks x 1:00 x 3



And food was... well, scattered because I wound up way under calories by dinnertime so I had a Quest bar.

Breakfast--light toast with eggs; lettuce on the side
(workout)
Lunch--broccoli, 2 pieces Ezekiel bread with 4 pieces fat free cheese
(work)
Snack--1/2 oz almonds, apple, cup of vegetable barley soup
(errands)
Dinner--Tilapia, brown rice, vegetables, teriyaki, cashews, nectarine + blackberries
+ Quest bar


I'm still only at 2100 calories for the day and am supposed to get 2400 on days I work out for this long but may wind up a bit short, not too concerned

[LunaLifts]

I won't be able to see a huge change from 5lb. 10, maybe.

The leaner you are the more difference it makes. Chit, I haven't gotten to what I'd consider lean yet, but for me even 5lbs can make a difference. Being patient and losing another 5lbs more before my last bulk would have likely given me an extra month of bulk time before I got as super uncomfortable as I did. Five lbs from now you'll be able to look in the mirror and determine for sure what you want to do, it's a bit of a guess until you actually get there. Way to go so far!

I'm freaking exhausted. Long day again, workout and a lot of work. Took out my frustration at the gym. Felt strong, at least!

Yay for rage lifting! Nice deads.

[shesprints]

Thanks Luna. Yeah, I guess we'll see. TBH I want to lose at leat 15 more pounds, and then reassess; at current rate that should take me until April. I'm okay with it, but it's hard to be patient. AH WELL. I should NOT complain about losing 1 lb/week on 2200 cal/day average.

At least today I figured out why my left shoulder always hurts. The swim coach corrected my stroke--I was going way wide to the left. Hopefully that'll help.


Swim--1 mile/1750 yards
200 pull
6 x 50 with 3 dolphin kicks per turn
200 kick w/ fins
100 easy
100 faster (1:37)
100 easy
200 faster (3:20)
100 easy
2 x 50 faster (46 each)
200 faster (3:22)
50 easy
50 fast (:42)
50 easy


Whew. Still sore from Sunday. Calories were lowish yesterday because I didn't work out--just 1850--but felt fine.

Today's food is pretty standard so far:

Breakfast--light toast, eggs and spinach, zucchini
Snack--2c minestrone, 1/2 oz almonds
(swim)
Lunch--3 oz tilapia, bunch of broccoli, 3/4c (150g) brown rice

I feel kinda under the weather and hope to grab a nap between students.

[phoenix4444]

Liking seeing your meals

[shesprints]

Liking seeing your meals

LOL seeing me eat exactly the same things day in and day out, really? Hey, why not. Maybe someday I'll take a picture. Probably not. My mom's the one who does food photography.




Anyway. Yesterday wound up being 2200 calories--couldn't sleep due to hunger. Today I feel better. We'll see. So far:

Breakfast--Ezekiel bread with eggs and spinach, zucchini
Snack--Quest bar, apple
(swim)
Lunch--TBD


Swim felt good, strong! My butterfly is improving. Times for 100 IM were really solid for me.


Swim--1 mile/ 1750 yards
200 swim
75 kick
3 minutes upright kicking
125 swim
200 back
2 x 100 breasy5
100 IM
100 free
100 IM
200 back
2 x 100 breast
100 IM
150 free


Hurrah. Now have to talk to my new landlord about the place I'm moving into in the New Year. Yippee.

[phoenix4444]

I have a weird fascination with what others are eating

[LunaLifts]

I should NOT complain about losing 1 lb/week on 2200 cal/day average.

Goddamn right you shouldn't!

Lol, I should really just do a bunch more cardio so I can eat more with the same deficit. I can only manage so much though, if I bother to at all. If I could swim a few times a week I totally would.

Yay for the shoulder correction. I can't imagine how much it'd hurt given how much you swim.

I have a weird fascination with what others are eating

I like seeing what people are eating.

[shesprints]

@phoenix I like seeing what YOU eat because you cook fancy stuff. What I eat? LOL What I should do is post pics when I eat at my mom's house. She's going to make me a baller bday dinner (steak and lobster!)

@luna I seriously don't even make an effort with cardio, I love cardio. The extra calories aren't much of a 'bonus' because I'm just less hungry if I don't do the cardio... but I'm also grumpy and neurotic, so I do it.


On that note, today I, uh, did cardio. Had just enough time to squeeze it in between appointments. Work is soooo busy. Yay money?

Spinning--40 minutes
(did it on my own)
a couple of hard pushes against high restistance (one for 5 min, one for 7)
and also 5 x 30 seconds sprint/30 seconds recover
Bike says I covered 23 'miles' but meh, whatever--it's still a higher intensity than I usually hit even in class


Food today...

Breakfast--usual, light toast, eggs + spinach, zucchini
(spinning)
Snack--6 oz ff greek yogurt, apple, 1/2 oz almonds
Lunch--(pending) steamed vegetables, chicken, brown rice, 1/2 oz nuts of some kind for fat
Dinner--probably more steamed vegetables, chicken, and brown rice. EXCITING. Plus fruit and nuts for dessert.


It sounds boring but honestly I like eating this way??? I love vegetables, find brown rice tasty, and prefer lean proteins because I don't like the mouthfeel of fatty meats. And I like nuts even more than I like chocolate, I think. They're a very satisfying fat source.

[shesprints]

So I weighed in again today, but it was after I had had breakfast--I usually meet with the RD earlier but today was later. SO I measured as only losing 1/2 lb but I assume it was probably closer to 1lb. Eh, not that important--she says I'm doing the right things foodwise.

I'm not weighing in again until January 3rd. We shall see.

Been feeling fluffy lately but Becki assures me this is standard on a cut and the nutritionist promises me I've been losing steadily and look thinner so we'll see. Hunger hasn't been awful; this deficit is sustainable. SO I don't feel too crazy stressed. And I'm going to Canyon Ranch soon, which always mellows me out.


Today was a swim. HOO BOY IT IS COLD. The water was warm, though!


Swim--1 mile/1750 yards
100 swim
100 pull
100 swim
2 x 50 kick w/ fins

2 x (w/ fins)
50 dolphin kick on side/kick on back
50 glide kick (head above water), swim
100 sprint/easy

2 x (first set on 2:10, second on 2:05)
100 as 25 sprint/75 ez
100 as 35 sprint/65 ez
100 as 50 sprint/50 ez
100 sprint

100 as 25 sprint/75 ez
50 as 35 sprint/15 ez

Mmm love sprints. In case that wasn't clear from my username.


Foods so far:

Breakfast--light bread with eggs and chard
Snack--sprouted rye bread with fat free cheese; lettuce; 1/2 oz cashews
(swim)
Lunch TBH, probably tilapia, brown rice, vegetables, 1/2 oz nuts
Dinner probably similar
+ just cut up a pineapple and bought cantaloupe; fruit and nuts for dessert tonight.


I'm freeeeeee
Christmas breeeaeaaaaaak

[phoenix4444]

You are rolling woman. So much win in this thread!

Chard, that is a green I haven't had in a while. I have some coconut milk that I need to use up. Ever cook chard or collards in coconut milk, its heaven.

Enjoy your freedom

[shesprints]

Haha I actually hate being on vacation! I'm a person who likes to keep busy. But it is nice to get some breathing room, and I'm going to go and visit my old creative writing professor/mentor and see some family. <3

GUYS GUYS GUYS

I'm such a good f*cking person.

Today I helped my friend move into a new apartment. They had so much stuff! I wound up lugging mattresses and dressers up and down stairs for a good hour and a half straight. I was freaking soaked with sweat. QUITE a workout, if nothing else. Of course, I'd also done spinning and lifting this morning, so I bet my calorie burn today's through the dang roof. (Seriously--maybe 3,800, no joke, spinning = 600, lifting = 300, carrying heavy furniture for 90 minutes = 600 conservative estimate, 1500 + 1800 RMR + 500 lifestyle/walking around = 3800)

So I should probably eat around 2600 today... that's a lot. We'll see what actually occurs.

Been a busy day.... OK, workout stuff!


Spinning--45 minutes
very hard and intense, did 21 'miles'

Lifting--
Band adductions x 30 x 2

Adductor and abductor:
90lb x 12 x 3 each

Squats:
Bar x 10
65lb x 10
95lb x 8
115lb x 8
135lb x 5 x 3
155lb x 3 x 3

Deadlifts for speed:
135lb x 3 x 8 (30s rest)

Did legs, working on form




Annnnd food. Note that I do weigh everything, but because that looks weird in menu format I don't list everything in grams.

Breakfast--6 oz ff greek yogurt, 19g walnuts, 1/2 cantaloupe, 100g pineapple
(spinning)
Snack--1 light mucle milk, 1 banana (was STARVING and faint and needed something between spin and lift)
(lifted)
Lunch--1.5 Ezekiel English muffins with light tofu cream cheese, 3 egg whites, broccoli on the side
(did all the moving stuff for my friends)
Snack--apple, Quest bar
Dinner--3 oz tilapia, potatoes, broccoli, chard, 1 oz mixed cashews and almonds
After-dinner snack: 1/2 cantaloupe, 1/2 Ezekiel English muffin wih 7g peanut butter and 1 tsp sugar free jam
Also had 2 oz of parmesan cheese from actual Parma my mom gave me, and some lettuce and Greek yogurt (legit woke up in the middle of the night too hungry to sleep)

Total calories 2,600ish
Good good.



Wow. It's really helpful to fuel well throughout the day so I actually have the energy to DO all this activity. I'm used to underfueling and being too tired and hungry to do much but think about food. Kinda crazy if I really stop and consider it, like a paradox: eat more, and I can MOVE more, and then I still wind up in deficit but much less miserable.

I also used to believe I was a kind of lazy person with little 'life energy' but honestly I think I just lacked carbs. I have a ton of energy and I'm pretty generous with my time and effort put into other people.

Carbs ftw.

[LunaLifts]

@luna I seriously don't even make an effort with cardio, I love cardio. The extra calories aren't much of a 'bonus' because I'm just less hungry if I don't do the cardio... but I'm also grumpy and neurotic, so I do it.

I like dancing, but I also tend to get side stitches so once I get really into it I have to stop for a bit. T_T

Haha I actually hate being on vacation! I'm a person who likes to keep busy. But it is nice to get some breathing room, and I'm going to go and visit my old creative writing professor/mentor and see some family.

I want to be on vacation, mostly because it's so chitty here, especially the last few days. Just poo weather. I need to go somewhere with sun, and warmth, and get my ass a tan.

I'm such a good f*cking person.

Lol. I helped my mom moved once, not even far, it was a few blocks away out of an apartment, only took a couple trips with a small U-Haul. It was still so chitty. She had very little ready, so we were trying to pack chit, and it was the middle of January, and snowing. Just moving boxes would be one thing, but if those boxes were packed, and somewhat organized it would have been so much easier. Plus walking down her cramped apartment stairs, and through wet, slick, snow.

And yes, carbs ftw. Especially with all you do, you need the fuel. I barely do chit, but I love my carbs.

[shesprints]

Hey there Luna! Aw I feel the love in here. Ugh I feel you on getting onto a beach somewhere. Not this year, sadly. And yeah, carbs are important even without cardio--brain fuel!


Anyway.

Today's workout was a long one again:


Spin--40 minutes
also pretty intense

Weights--upper focus

triset of:
Lat pulldown 85lb x 8 x 5
Lat pushdown 40lb x 10 x 4
Cable low back row 55lb x 8 x 5

Bench press:
Bar x 10
65lb x 10
95lb x 5, 4, 4, 3, 3

Pushups x 10
Pushups x 5 x 6 superset with:
Hanging leg raise x 10 x 3
Assisted chinups blue band x 3 x 3


Then I went to work, to a work party (bowling), and then to my parents' house to wrap presents and have dinner. My mom has a food scale; I use it there. Food:

Breakfast--light bread, eggs, spinach, zucchini
(workout)
"Lunch"/snack--(it was 11 am but eh) random chunk of raw cabbage, pile of pineapple, fat free Greek yogurt mixed with kefir, walnuts
(went to work and then got hungry at bowling)
Snack--Quest bar, apple
Snack # 2--mini whole wheat bagel, hummus, carrot sticks (still hungry... today was hectic)
Dinner--fish tacos on whole grain corn taco shells, bunch of steamed vegetables, papaya for dessert + 1/4 c 1% milk in a cappuccino
Snack--2 pieces of light bread with 12g peanut butter; cucumber

Bleck. Then I woke up in the middle of the night hungry (stomach rumbling, couldn't get back to sleep) and had some tofu, cauliflower, and brown rice.

adds up to ~2600 calories, which is the upper end of my target for days I do long workouts like this. I suppose I was hungrier because I didn't quite compensate for the moving I did yesterday. I feel a bit guilty, but when I add it up, I was still in a pretty deep deficit on Saturday (maybe 1200 calories and still 600 today).

I'm starting to find that while I THINK I can get by on these days with more like the 2000 cal I eat on days I just swim, I wind up waking up hungry unable to sleep; so I'm doing what my nutritionist says and eating more. I feel a lot more energetic and 'up' throughout the day as a result.

[LunaLifts]

Ugh, I hate waking up hungry, because I wake up with heartburn. Dinner's usually late though, so most of the time I can avoid it. Mostly just a cutting problem though, I just try to remember to keep something for it near the bed since getting a snack isn't an option.

Nice workout, mirin' those lat pulldowns.

Food stuffs sounds good. I really tried to like hummus, but couldn't force myself to like it, lol.

[shesprints]

Yeah, me too! (With the heartburn). But mostly I get a headache and grumbling stomach.
I have a bit of a tendency to not want to go over certain calories and sometimes would rather eat less and work out less than eat more and work out more, because that feels out of control? But PHYSICALLY I feel my best with a higher intake AND a higher activity level--my body naturally enjoys moving more. So I'm going to bite the bullet and do that.

To that end, I've decided to start a 4 x per week actual PROGRAM. Becki suggested Candito, so that's what I'm doing. It will look like this:

Day 1:
Squats 3 sets 6 reps
Deads 3 sets 6 reps
2 accessory exercises for 3 x 8

Day 2:
Bench Press 3 sets 6 reps
Upper back exercise (row) 3 x 6
shoulder exercise 1 x 6
Upper back exercise (non-row--I'll do assisted chinups/pullups or lat pulldowns) 1 x 6
2 optional accessories 3 x 8

Day 3 (power day)
2 explosive lifts 6 x 4
2 explosive moves unweighted 5 x 4
Note: I decided to do the power version so it will help my sprinting once I get back into that, and because of athletic carryover. I may start power cleans again.

Day 4
Pause bench 6 x 4
Pause upper back exercise (row) 6 x 4
Pause shoulder press x 10
Pause upper back exercise (chinup/pullup/pulldown) x 10
2 optional accessories 3 x 8



Anyway, along with the lifting I plan to continue doing cardio. This means that my intake on those four days of the week will need to be high-ish, like 2400-2600. I may adjust as I go. I may take a slight break from this--i.e. skip the second lower day--next week, as I'm going to Canyon Ranch and will be doing other explosive exercises there. We'll see.





ANYWAY, today I did Day 1. I'm bored of counting my warmup sets here so just assume I did them.

Squats 3 x 6 155lb
Deadlifts 3 x 6 175*
Hamstring curl 3 x 8 50lb
Leg press 3 x 8 400lb

*realized afterwards this should have been 2 sets, oops. Next time, I think I need to go heavier on these... but I was conservative to start.

I also did
Spinning--40 minutes
fairly intense, 2 x 5-minute 'hills' and 2 x (5 x :30 sprint/:30 recover)



Food today...

Breakfast--Light bread, eggs, spinach, zucchini
Snack--mamey sapota fruit, cantaloupe, and 6 oz fat free greek yogurt
(workout)
Lunch--1.5 c brown rice, 3 oz tilapia, vegetables, 1/2 oz cashews
Dinner--planned vegetable lasagna made with fat free ricotta and regular mozzarella. My mom made it so I will take a picture. She is talented and you deserve to see her work. I'll also have some kale and green beans on the side.

Post-dinner I'm assuming I'll have some fruit and nuts like usual. Maybe some cottage cheese or something. I need to hit 2400-2600 calories today--perhaps closer to the 2600 mark given that in addition to the workout I'm walking around a bunch today.

Oh and good news: I can fit back into my pre-bulking pants. They were loose then and they're fairly tight now, but still, yay.

[shesprints]

My mom's lasagna, as promised.

[shesprints]

Candito Day 2

Bench 3 x 6 95lb
Bb Row 3 x 6 95lb
OHP 1 x 6 55lb
Lat pulldown 2 x 6 85lb, 100lb
Blue band assisted chin up 1 x 6
Lateral raise 3 x 8 10lb
Rear delt fly 3 x 8 7.5lb


+ Spinning--40 minutes
one 10-min steady-state push, 1 5-min 'hill', 5 x :30 sprint/:30 recover
rest easy

I really need to work on my shoulder stability...


Food

Breakfast--light bread, eggs, spinach, cucumber
Snack--1/2 cantaloupe, 1/2 oz walnuts, 1/2 c cottage cheese
(lift)
Mid-workout--1 oz dates
(spinning)
Lunch--1 1/2 Ezekiel English muffin, 180g egg whites, light tofu cream cheese, broccoli


Probably have some kind of snack during the afternoon (roasted chestnuts maybe) and dinner is fish, vegetables, and brown rice. Fruit and nuts after dinner to top up. Aiming for 2600 today, pretty depleted after going hard yesterday and today.

[LunaLifts]

I have a bit of a tendency to not want to go over certain calories and sometimes would rather eat less and work out less than eat more and work out more...

Can relate. I try to stick to the range I'm aiming for at the time so I don't have to worry about it, but sometimes I'm thinking that I'm under,and need more, but anything available would put me over, and I overthink it. That and I tend to give myself more of a range than a number so there's wiggle room already. I know that even if I'm over a bit I'm still in a deficit, so I don't know why I let it bug me. Old mindsets/habits sticking around I guess.

Bulking though, I need to have more control with that. I'll know I'm going into a bigger surplus than intended, and be like "whatever, I'm bulking so I can has calorie bomb milkshake." >.<

Oh and good news: I can fit back into my pre-bulking pants. They were loose then and they're fairly tight now, but still, yay.

Woot! Congrats! Mine have started to fit normal again (I don't have different sizes, they just get tighter, and ill-fitting lol).

Yay for new program, and lasagna!

[shesprints]

Pants ftw. And yeah--apparently that's a kind of messed up way to think, but I suppose I've always been told 'don't count calories burned' so now I believe it? That's something I think dieting obese sedentary people need to hear. Probably not so useful for me. Or true. Because even though my intake seems high I still feel pretty hungry! Like, I don't forget I'm on a cut.

Feel better getting to just swim today and tomorrow. Then back to Candito for the second 2 days.


Swim--1 mile/1750 yards
300 ez
3 x 50 kick
4 x 25 on 40s
4 x 25 on 35
4 x 25 on 30
100 ez
4 x 25 on 40 alternating fly and free
4 x 25 on 35 same
4 x 25 on 30 same
100 ez
8 x 50 on 1:00 in 42-45s each
100 ez cooldown



Food...

Breakfast--light bread, eggs, spinach, zucchini
(work)
Snack--banana, Quest bar, 10 grams of dried shrimp (don't knock it, I found a Japanese grocery store that had them)
(swim)
Lunch--3/4c brown rice, vegetables, 3 oz wild salmon, teriyaki
(work)

Dinner may be a repeat of lunch or breakfast, I like routine. Mmm eggs. Then I go to pop my head into a party a friend invited me to, and then I'll probably have a nighttime snack before bed--probably cottage cheese, cantaloupe, 1/2 oz nuts? something like that. Or possibly some brown rice and tofu and vegetables if I'm in the mood for something more meal-like.

Blech. I'm hungry. -_- Definitely feeling the cut today. I'm concerned that lifting will ramp up my appetite more than spinning and thus make me too hungry to maintain a deficit. I guess we'll see? Or maybe I'll do a shorter cardio session on days I lift as well. Like maybe 1/2 hour instead of 40 min. ??

[shesprints]

Bleh. I think I have PMS. I was just too hungry to sleep last night so I wound up eating 2450 calories--the extra was a piece of cheese and a bowl of brown rice and cauliflower, so I'm pretty certain it was genuine hunger.

Today I decided to do another lifting day because I realized I won't have time to lift on Sunday--going to visit relatives for Christmas--so my second two lift days are today and tomorrow instead of Sat/Sun. Anyhow, today was my explosive day which I LOVE, so I had a ton of fun with that.

First did spinning.

Spinning--37 minutes
pretty hard pushes
felt good

Weights--Candito Day 3 (Power!)

Power clean 6 x 4 95lb
Weighted jump lunge 4 x 4 15lb 2 x 2 20lb
Box jump 5 x 4
Broad jump 5 x 4
Plyo pushups 5 x 4


This was hella fun. I haven't done power cleans in like. Years? I feel like I could go up on weight but want to get form and quickness down first.



Food today so far...

Breakfast--Ezekiel bread with eggs, spinach, zucchini
(workout)
Snack--muscle milk light, apple, 1/2 oz almonds
Lunch--broccoli, cottage cheese, 4 oz freshly roasted chestnuts, 1/2 cantaloupe (I have really random postworkout cravings)


I have heard that metabolic rate can go up during PMS/menstruation so that my explain my increased hunger. I'm trying to roll with it without raising calories TOO much but also not eating so little I can't sleep because that sucks. I'm trying to feel okay about how yesterday went. 250 calories over my goal can't be that bad.

[shesprints]

Merry Christmas, fellow goyim (as the joke goes).

Today and tomorrow are going to be slightly rough. I have to have dinner with relatives today and lunch with relatives tomorrow. Hopefully I'll make it work out and stick with whole foods and minimal added fats. I'm back on track with eating after that one day slightly over, anyhow.

Today's workout:

Spinning--45 minutes

and

Lifting--Candito Day 4

Pause bench 6 x 4 85lb
Low back cable row w/ pause 6 x 4 85lb
DB OHP 1 x 10 17.5lb
Lat pulldown w pause 1 x 10 85lb
Assisted chinup red + blue bands 1 x 10
Db skullcrushers 3 x 8 12lb each hand
DB curl 3 x 8 17.5lb


I paused 2 inches off my chest on the way up for bench and it really challenged my form and tightness. Good stuff.


Food today...

Breakfast--Ezekiel bread, eggs, spinach, zucchini
(workout)
Snack--Ezekiel bread, 2 pc ff cheese, 1 apple
Lunch--TBD

we'll see for the rest. Ate a good solid 500 calories for breakfast--been more like 450 usually and I think that's not quite enough, I get hungry too soon after.

[anandagirl]

Merry Christmas Chica!

[shesprints]

Merry Christmas Chica!

You too!!!

My Christmas was fantastic. I got the time in the morning for a nice long cardio session at the gym and then the best time ever visiting my cousins--they set up a crazy fun (and challenging) puzzle-style scavenger hunt for the presents, like Escape the Room. It was GENIUS and so interesting. We also played charades and exchanged gifts and we all got such great thoughtful presents. Very nice day. <3 And yesterday was a visit for the first day of Chanukah with the Jewish side of the family and that was fun too.


Sooo workout today was just--

Spinning--53 minutes
+ 1 mile run (including 3 x 30-second pickups at 6:00 pace)



Food

Breakfast--light bread, eggs, spinach, zucchini
(workout)
Lunch--cup of vegetable soup, 2 pc Ezekiel bread, 3 pc ff cheese, 1/2 cantaloupe, raw vegetables in car on the way to dinner
Christmas dinner--about 4 oz turkey, bunch of mixed vegetables and salad with light dressing; about 3/4c of potatoes with a little butter
'Dessert'--about 2 oz of cheese from the cheese plate, about 3 cups of plain berries (fruit salad)


I generously estimate I've had about 1950 calories today so room for a snack before bed as well.

As you can see, still doing the no-dessert thing and it's really no big deal, feel much more in control and still enjoy the food I do eat.

[shesprints]

Back to Candito Day 1:

Squats 3 x 6 155lb
Deadlifts 2 x 6 185lb
Hamstring curl 3 x 8 50lb
Leg press 3 x 8 400lb


+ 30 min spinning


Food:

Breakfast--usual
Snack--ff greek yogurt, 1/2 oz nuts, papaya
Lunch--same as breakfast: light bread, eggs, spinach, only the vegetable differed (cauliflower)
Dinner--(out!) kale and chicken soup; about 2 oz each grilled tuna and squid; 6 pieces brown rice California roll (real crab tho), about 3/4 c brown rice on the side
Snack after dinner--2 c pineappe, 1.5 oz raisins, .5 oz pecans

About 2350 calories
which on a day I did spinning and lifting is close to correct. Making sure I have enough carbs in the system for Canyon Ranch things. Also have to lift upper tomorrow.

[JaymzJ]

Haha I actually hate being on vacation! I'm a person who likes to keep busy. But it is nice to get some breathing room, and I'm going to go and visit my old creative writing professor/mentor and see some family. <3

GUYS GUYS GUYS

I'm such a good f*cking person.

Today I helped my friend move into a new apartment. They had so much stuff! I wound up lugging mattresses and dressers up and down stairs for a good hour and a half straight. I was freaking soaked with sweat. QUITE a workout, if nothing else. Of course, I'd also done spinning and lifting this morning, so I bet my calorie burn today's through the dang roof. (Seriously--maybe 3,800, no joke, spinning = 600, lifting = 300, carrying heavy furniture for 90 minutes = 600 conservative estimate, 1500 + 1800 RMR + 500 lifestyle/walking around = 3800)

.
That was nice of you to help your friend move, I know how much work it is, especially if they know you are strong, then you are automatically volunteered to lift all the heavy stuff. I like to hear of people helping others, keep up the good work

[shesprints]

.
That was nice of you to help your friend move, I know how much work it is, especially if they know you are strong, then you are automatically volunteered to lift all the heavy stuff. I like to hear of people helping others, keep up the good work

Thanks bro! Yeah. My New Year's resolution last year was to do things for other people, and so far it's worked out. My New Year's resolution for THIS year is to keep my new apartment clean, lol. Much harder.


Soooo lifting today was like, semi-fail? Largely because I just DID too much stuff today. I messed up my last set of benching. But given I'm sick and also at Canyon Ranch, not too concerned.


Today....

45 min spinning

40 min kickboxing class

Lifting--Candito Day 2

Bench 2 x 6 95lb, 1 x 6 85lb
Single arm bent over DB row 3 x 6 45lb
DB OHP 1 x 6 30lb
Assisted pullup 1 x 8 (switched grip for last 2) 70lb
Lateral raise 3 x 8 10lb
Chest-supported rear delt raise 3 x 8 7.5lb

BOXING class (hitting heavy bag, agility drills, stair running, etc.) 40 minutes

volleyball



WHEW what a day. Estimated I burned like 3600 calories or something again. Food has been...

Breakfast--eggs, toast, fruit salad
Snack--whey protein shake, small bran muffin
Lunch--veggie burger w/ avocado, steamed vegetables, celery soup
Snack--Quest bar, apple
Dinner--gonna be braised lamb with polenta and some short rib arrepa appetizer
(they put calories on the menu... if I eat all this I'll be at 2350 calories... I think 2800 is a reasonable goal for such a high-activity day so perhaps I'll have some fruit for dessert or a piece of pizza from the cafe that serves whole wheat pizza)



Feeling a bit meh, have to take Benadryl to sleep. BUT I feel better when I'm doing cardio! Supposedly this kind of sickness passes in 3-5 days. Bleh.

[ashley4314]

Today....

45 min spinning

40 min kickboxing class

Lifting--Candito Day 2

Bench 2 x 6 95lb, 1 x 6 85lb
Single arm bent over DB row 3 x 6 45lb
DB OHP 1 x 6 30lb
Assisted pullup 1 x 8 (switched grip for last 2) 70lb
Lateral raise 3 x 8 10lb
Chest-supported rear delt raise 3 x 8 7.5lb

BOXING class (hitting heavy bag, agility drills, stair running, etc.) 40 minutes

volleyball

You did all that and you're sick?! Impressive! Today I biked to and from work, lifted and swam and I thought I did a lot. Lol. Keep it up, you're awesome!

[JaymzJ]

I like dancing, but I also tend to get side stitches so once I get really into it I have to stop for a bit. T_T

I want to be on vacation, mostly because it's so chitty here, especially the last few days. Just poo weather. I need to go somewhere with sun, and warmth, and get my ass a tan.

Lol. I helped my mom moved once, not even far, it was a few blocks away out of an apartment, only took a couple trips with a small U-Haul. It was still so chitty. She had very little ready, so we were trying to pack chit, and it was the middle of January, and snowing. Just moving boxes would be one thing, but if those boxes were packed, and somewhat organized it would have been so much easier. Plus walking down her cramped apartment stairs, and through wet, slick, snow.

And yes, carbs ftw. Especially with all you do, you need the fuel. I barely do chit, but I love my carbs.

I think we should all go on vacation at a beach somewhere, I highly recommend either los cabos in mexico or puerto plata in dominican republic. I miss my tan. Ya that does sound like a rough moving experience, it sucks when they don't have anything packed up and ready to go.

[shesprints]

I think we should all go on vacation at a beach somewhere, I highly recommend either los cabos in mexico or puerto plata in dominican republic. I miss my tan. Ya that does sound like a rough moving experience, it sucks when they don't have anything packed up and ready to go.

UGH that sounds amazing. When do we leave? I assume you're paying for this jaunt?

You did all that and you're sick?! Impressive! Today I biked to and from work, lifted and swam and I thought I did a lot. Lol. Keep it up, you're awesome!

Yes but implicit in that sequence of events is the idea that you went to WORK. I'm on vacation at Canyon Ranch, which is like a spa with tons of exercise classes and a huge gym. So you did in fact do a lot! Biking, lifting, AND swimming. Swimming buddies ftw--how long have you been a swimmer?




Did more things today.

Spinning--48 minutes

This VIPR class which is like this huge hollow plastic thingamajig and we did all sorts of plyo moves and stuff with it.

Kettlebell class, which is, you know... kettlebells. Swings. Cleans. Snatches. Turkish get-ups (yes full ones, yay).

Then... more spinning because why not? 48 minutes this time.

Spin class burns many calories, like whoa. Just for fun I added it all up and 600 per spin class (so says my nutritionist) = 1200; then 300 each for kettlebells and VIPR thingy = 1800 + my regular day to day 2200 = 4,000 calories.

Needless to say I did not manage to eat that much. Instead, food was...


Breakfast--toast, 5 egg whites/1 yolk + spinach; 1.5 c fruit salad
(working out)
Snack--protein shake, apple
Lunch--tuna melt on ww bread, salad, minestrone soup (these are tiny portions btw, that's what they do there. But good!)
(more working out)
(also I made a felt hat!)
Snack--protein shake, mini-whole-grain muffin (145 calories for a muffin at this place bros)
Dinner--(at sushi restaurant) 1 tuna and avocado roll, about 8 oz (giant portion whoa) sea bass, about 1 cup brown rice, about 1 c steamed vegetables, some teryiaki sauce on this stuff
also some vegetable soup with kale

mmm full now. about 2700 calories eaten today. I assume I'm still in deficit due to the high activity but it feels weird to eat so much on cut. AH WELL.