Laser Focus

[JaymzJ]

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





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.

Hey if I made enough money I would but who am I kidding, I would have to get out of construction (concrete labourer) or work for myself or hit the lotto (which I never play).

You girls really do a lot of work, feeling sick can be a sign you are overdoing it though, don't burn yourselves out but ya, that's great, get after it!

[shesprints]

Hey if I made enough money I would but who am I kidding, I would have to get out of construction (concrete labourer) or work for myself or hit the lotto (which I never play).

You girls really do a lot of work, feeling sick can be a sign you are overdoing it though, don't burn yourselves out but ya, that's great, get after it!

Eh I'm sick anyway--it's just a virus, upper respiratory. I did take yesterday off and then used lightish weights today (which was explosiveness day anyhow).

Happy New Year, guys!

Spinning--47 minutes

Weights--Candito Day 3 (power upper)

Power clean 6 x 4 85lb
Weighted jump lunge 6 x 4 20lb
Box jump 5 x 4
Broad jump 5 x 4
Plyo pushups 5 x 4


Wheeeeee that was fun. I also made a friend in the gym--these two Frenchmen were training right by me and we struck up a conversation in French since I speak the language. It was nice.

[latverian41]

Take it down bro!

[shesprints]

Take it down bro!

what does that mean?

[shesprints]

Happy New Year!!!!


Now for the second week of Candito.

First...

Spinning--45 min

Weights--Candito Day 4

Pause bench 6 x 4 85lb
T-bar row w/ pause 6 x 4 95lb
BB OHP 1 x 10 45lb
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 need to go up in weight on the skullcrushers. Too easy.
I like t-bar rows but hate setting up the stupid thingy. I also don't like the lady who kept glaring at me while I benched, then rudely snapped that she needed to use it, took off my weights, did one set with the bar and left. Like come on dude. Meh.

Food today...

Breakfast--2 pieces 7-grain toast, 2 eggs/2 whites, 1 c fruit salad
Snack--more light toast, egg whites, spinach, lettuce
(workout)
Lunch--chicken breast + 1 piece Cabot light cheddar on a whole wheat English muffin with tomatoes and onions and spinach, some cauliflower, cantaloupe, blackberries
Dinner--??? tbd

[JaymzJ]

Happy New Year!!!!


Now for the second week of Candito.

First...

Spinning--45 min

Weights--Candito Day 4

Pause bench 6 x 4 85lb
T-bar row w/ pause 6 x 4 95lb
BB OHP 1 x 10 45lb
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 need to go up in weight on the skullcrushers. Too easy.
I like t-bar rows but hate setting up the stupid thingy. I also don't like the lady who kept glaring at me while I benched, then rudely snapped that she needed to use it, took off my weights, did one set with the bar and left. Like come on dude. Meh.

Food today...

Breakfast--2 pieces 7-grain toast, 2 eggs/2 whites, 1 c fruit salad
Snack--more light toast, egg whites, spinach, lettuce
(workout)
Lunch--chicken breast + 1 piece Cabot light cheddar on a whole wheat English muffin with tomatoes and onions and spinach, some cauliflower, cantaloupe, blackberries
Dinner--??? tbd

Who pissed in her cheerios? Why are people so ignorant? Never ceases to amaze me how impatient everyone is. She only did one set cuz she was winded from taking your weights off

[LunaLifts]

I also don't like the lady who kept glaring at me while I benched, then rudely snapped that she needed to use it, took off my weights, did one set with the bar and left. Like come on dude. Meh.

Glare back. Stare her right down until she flees in terror.

[phoenix4444]

My mom's lasagna, as promised.

Had to bump this for the awesomeness

[shesprints]

Heyyyy guys!!! It's my birthday!!!

So I'll be brief and get back tomorrow.

Did

45 min spin

+ Candito Day 1

Squats 3 x 6 155lb
Deadlifts 2 x 6 175lb
Hamstring curl 3 x 8 50lb
Leg press 3 x 8 400lb


Adjustment w/ nutritionist: I am to eat an average of 2500 cal / day rather than stagger intake. Cool.

[LunaLifts]

Happy birthday!!

[phoenix4444]

Hope you had a great birthday!

Mirin that 2500 calories.

[shesprints]

Thanks for the happy birthday, Luna!

@Phoenix, honestly I may cut the calories down a bit and also cut cardio... it's been a lot. SO this week I'm aiming at 2000-2200.

Here is my math. Assume I do 4 x 30 minutes of spin instead of 45, plus 2 x 1 mile swim, plus 4 x 45-min weights. Say 1 hour spin is 800 calories (I go hard). 2 x 800 = 1600. 2 x 350 (for a mile swim) = 700. 1600 + 700 = 2300. Assume 300 per lifting session, x 4, = 1200. 1200 + 2300 = 3500.

So my maintenance sedentary is already approx 2200/2250. Given that I'm burning 3500 cal in activity, that should make my TDEE 2700-2800. So, 2200 to create a 500-cal deficit. We'll see.


Today I did

30 min spin

+ Candito Day 2

Bench 3 x 6 95lb
T-bar row 3 x 6 105lb
Db OHP 1 x 6 30lb
Lat pull down 1 x 6 100lb
Assisted pullup 1 x 6 70lb
Assisted pullup blue band x 4
Bb curl 3 x 8 bar
CGBP 3 x 8 75lb
Pushups 3 x 8

Bench is getting easier


I felt like I was gonna faint at the end of the workout, though. Serious low blood sugar.


Food today:

Breakfast--light bread, eggs, spinach, zucchini
(work)
Snack--apple, Quest bar
(workout)
Lunch--3/4 c brown rice, 3 oz tilapia, 2 c broccoli, 1/2 oz almonds
Dinner--TBD, probably same as lunch

[shesprints]

I think cutting will continue easier if I do scale back the high-intensity a bit. My hunger feels a lot more steadily manageable when I do--less urgent. Plus swimming feels good and is gentle and gets me in touch with my body and athleticism (because it's skill-based).

So I'm gonna stick with the plan as outlined above. Today was day 1 of 2 weekly days of swimming.

Swim--1 mile/1750 yards
200 pull
2 x 100 IM, 50 kick
4 x 150 kick w fins
100 swim
100 as fly/free/fly/free
100 pull
100 swim
25 fly, 25 free

only a little coughing! Yay. Glad I feel better.


Food so far... cereal has been a 'fear food' so I'm trying to eat a little bit at a time to exercise discipline and learn portions for it.

Breakfast--light bread, eggs, spinach, zucchini (was super hungry)
Snack--2 oz sprouted grain cereal, 1/2 c 2% milk, 1/2 oz almonds
(swim)
Lunch and dinner--TBD but very likely a repeat of yesterday (fish, vegetables, brown rice) though one will be potatoes instead of rice

[LunaLifts]

So my maintenance sedentary is already approx 2200/2250.

Dude, that's my TDEE with working out. My sedentary maintenance is a measly 1770. T_T

Bench is getting easier

Nice!

only a little coughing! Yay. Glad I feel better.

Yay! Glad to hear it. I had such bad sinus issues with mine that my fluffin teeth hurt. Which is how I found out that that's a thing, and could stop panicking that I had serious tooth decay. lol

Food so far... cereal has been a 'fear food' so I'm trying to eat a little bit at a time to exercise discipline and learn portions for it

I hear you. I can go nuts on the right cereals. Eat a whole box of Fruity Pebbles no problem... well, some problem obviously, lol. I try to avoid it most of the time though, not because of the control thing, but if I don't get a good amount of protein at each meal I tend to struggle with it.

[anandagirl]

what does that mean?

Right?

Heyyyy guys!!! It's my birthday!!!

So I'll be brief and get back tomorrow.

Did

45 min spin

+ Candito Day 1

Squats 3 x 6 155lb
Deadlifts 2 x 6 175lb
Hamstring curl 3 x 8 50lb
Leg press 3 x 8 400lb


Adjustment w/ nutritionist: I am to eat an average of 2500 cal / day rather than stagger intake. Cool.

Happy happy birthday!!!!!

[shesprints]

@Luna I know I know I guess my RMR is high? 1815 as measured. I think that's about 400 above predicted. So I guess that's why.

@ananda thank you! <3

Blech so I kinda failed on the calorie front. Ate 2500 the last 2 days. I was just so hungry and drained I couldn't sleep. O well. It's what my nutritionist told me to do anyway I guess.

Yesterday I swam 1 mile

Today:

45 min spin

+ Candito Day 3 (power lower)

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

I love this day it's so much fun
I love explosive things, I'm good at jumping.


In other news, I saw a lady doing trap bar deadlifts wearing oven mitts. (She said her lifting gloves weren't thick enough).
That is 100% something my mom would do.

[anandagirl]

In other news, I saw a lady doing trap bar deadlifts wearing oven mitts. (She said her lifting gloves weren't thick enough).
That is 100% something my mom would do.

Dafuq? Maybe she needs to build up some callouses on her pansy little hands?

[shesprints]

Dafuq? Maybe she needs to build up some callouses on her pansy little hands?

I dunno, the fact is she was pretty strong and BAMF, and hey, I admire her ingenuity.
Definitely a LOLworthy sight tho

[anandagirl]

I dunno, the fact is she was pretty strong and BAMF, and hey, I admire her ingenuity.
Definitely a LOLworthy sight tho

I don't even know how she can grip all that though with oven mitts!

[tina722]

If I were the swearing type, you would hear that from me now. (in a good way) Great job with the program weights, you are really strong and still maintaining the endurance/cardio stuff. I love that you are on candito's. Is it building up to a max test?

I missed it: why wouldn't you do the 2500 recommended by your nutritionist?

and HI!!!!!

[shesprints]

@ananda I know that was puzzling, it felt like her fix would have made it harder. Oh well!

@tina, HI HOW ARE YOU OMG! You know something probably I should listen to my nutritionist. :/ I still sometimes get a bit weird. But yeah, I think she does kinda know what she's talking about, and maybe I was underestimating, I dunno.

I was planning to test my maxes in about 1 month (after 6 total weeks of the Candito)


Anyway, today's workout....

1 hour spin

+ Candito Day 4

Pause bench 6 x 4 85lb
BB row w/ pause 6 x 4 85lb
DB OHP 1 x 10 25lb
Lat pulldown w pause 1 x 10 85lb
Asst pull up 1 x 10 80lb
Bent over rear delt raise 3 x 8 7.5lb
Lateral raise 3 x 8 12lb


Pause bench feels much easier this week! I also slightly increased weight on my lateral raises.

Food so far today...

Breakfast--light bread, eggs, spinach, zucchini
(workout)
Lunch--2c cabbage, 2 oz cornflakes, 6oz yogurt, 1/3c each kefir and milk, 1/2 oz cashews (don't ask...)

[JustBulk]

Just dropping by to wish you all the best in 2017! Cheers.

[JaymzJ]

Dude, that's my TDEE with working out. My sedentary maintenance is a measly 1770. T_T
Nice!


Yay! Glad to hear it. I had such bad sinus issues with mine that my fluffin teeth hurt. Which is how I found out that that's a thing, and could stop panicking that I had serious tooth decay. lol


I hear you. I can go nuts on the right cereals. Eat a whole box of Fruity Pebbles no problem... well, some problem obviously, lol. I try to avoid it most of the time though, not because of the control thing, but if I don't get a good amount of protein at each meal I tend to struggle with it.

Cereal has always been my "go to" snack, I wish milk didn't have a bunch of antibiotics and crap you hear about but ya, cereal is the bomb, love it

[JaymzJ]

In other news, I saw a lady doing trap bar deadlifts wearing oven mitts. (She said her lifting gloves weren't thick enough).
That is 100% something my mom would do.

That's hilarious, she must have been lifting some pretty serious weight if gloves weren't thick enough. As a bonus it might improve her grip strength as well. I love it when people do their own thing and just don't give a damn what others think, good for her

[LunaLifts]

@Luna I know I know I guess my RMR is high? 1815 as measured. I think that's about 400 above predicted. So I guess that's why.

Yeah, I'm pretty sedentary outside of exercise I choose to do, so I'm not exactly a calorie burning machine. lol

In other news, I saw a lady doing trap bar deadlifts wearing oven mitts. (She said her lifting gloves weren't thick enough).
That is 100% something my mom would do.

Lol. Trying to avoid callouses maybe? I know a lot of women try to avoid them, and most gloves aren't going to help much.

Cereal has always been my "go to" snack, I wish milk didn't have a bunch of antibiotics and crap you hear about but ya, cereal is the bomb, love it

Meh, I don't drink milk often, and any other dairy isn't often either, so I don't mind. At least some brands have dropped artificial growth hormones, so that's a plus.

[phoenix4444]

I too have those cereal fears.

[shesprints]

Hi Justbulk! Happy New Year to you, too.

@Jaymz, one good thing is milk has a lot of Vitamin D. I think that might help my immunity--I'm always getting sick. I don't have a diagnosable deficiency and don't love supplements, but in winter I may start taking one as well. I wonder if that's why I've been craving milk lately? Or I just want to get on some of whatever they have them cows on to get swole.

@Luna ha no shame in being sedentary I just can't, I'm a wired anxious person. It's funny, I LIKE my calluses. But I guess some people don't?

@phoenix I've decided on exposure therapy to get over my cereal fear. I've been eating it every day as part of my postworkout meal, when I need quick carbs. As a result I am coming to feel much more in control with it. Also it seems to work well as a postworkout, along with some plain Greek yogurt. The nonsugary cereal is fine for me, and tastes better too, imho. My favorite is plain corn flakes.


OMG GUYS I KILLED IT AT THE GYM TODAY

I AM DED NAO

DED

*flop*



I went hard on cardio today and then went hard on lifting and wowwwww zonked

Cardio:

35 min spinning + 10 min run [my hip and left ankle still bug me when I run so I'm only doing a little bit]

then

Candito Day 1 (lower):
Squats 3 x 6 155lb
Deadlift 2 x 6 185lb
Hamstring curl 3 x 8 50lb
Single leg leg press 3 x 8 160lb
Ab wheel from knees 3 x 8


HURRAH
SINGLE LEG LEG PRESS IS HARD 0.0

SO HARD

food today so far

Breakfast--light bread, eggs, spinach, zucchini
(did some WRITING!)
Snack--apple, quest bar
(workout)
Lunch--2oz corn flakes, 1/2 c buttermilk, 6 oz fat free Greek yogurt, 3c strawberries


then work, then dinner, then more flopping

[LunaLifts]

@Luna ha no shame in being sedentary I just can't, I'm a wired anxious person. It's funny, I LIKE my calluses. But I guess some people don't?

It's not so much that I choose to be sedentary, I just don't have much else to do around here. Plus no job to keep me on my feet. I do like dancing, but I have to take it easy, because I can get side stitches super fast.
I don't mind my callouses, I pick at them when they get big.

Awww bun flop!
Also why cardio first, then lifting?
Also way to kill it!

[bbowsh54]

Hi Justbulk! Happy New Year to you, too.

@Jaymz, one good thing is milk has a lot of Vitamin D. I think that might help my immunity--I'm always getting sick. I don't have a diagnosable deficiency and don't love supplements, but in winter I may start taking one as well. I wonder if that's why I've been craving milk lately? Or I just want to get on some of whatever they have them cows on to get swole.

@Luna ha no shame in being sedentary I just can't, I'm a wired anxious person. It's funny, I LIKE my calluses. But I guess some people don't?

@phoenix I've decided on exposure therapy to get over my cereal fear. I've been eating it every day as part of my postworkout meal, when I need quick carbs. As a result I am coming to feel much more in control with it. Also it seems to work well as a postworkout, along with some plain Greek yogurt. The nonsugary cereal is fine for me, and tastes better too, imho. My favorite is plain corn flakes.


OMG GUYS I KILLED IT AT THE GYM TODAY

I AM DED NAO

DED

*flop*



I went hard on cardio today and then went hard on lifting and wowwwww zonked

Cardio:

35 min spinning + 10 min run [my hip and left ankle still bug me when I run so I'm only doing a little bit]

then

Candito Day 1 (lower):
Squats 3 x 6 155lb
Deadlift 2 x 6 185lb
Hamstring curl 3 x 8 50lb
Single leg leg press 3 x 8 160lb
Ab wheel from knees 3 x 8


HURRAH
SINGLE LEG LEG PRESS IS HARD 0.0

SO HARD

food today so far

Breakfast--light bread, eggs, spinach, zucchini
(did some WRITING!)
Snack--apple, quest bar
(workout)
Lunch--2oz corn flakes, 1/2 c buttermilk, 6 oz fat free Greek yogurt, 3c strawberries


then work, then dinner, then more flopping

Awesome workout, Shesprints...!! Diet looks fantastic, as well.

Happy Training!

[shesprints]

Thanks bbow.

Luna, your question about why cardio first inspired me to try doing cardio second today. Truthfully I could see very little difference either way. I'm used to doing cardio first because, in track, that was what we did. I have a pretty good base of conditioning left from many years of aerobic sports, so for me it doesn't seem like too much of a stretch. For example, when I was a runner I would often run then lift, or run say a tempo run (hard effort for 20-30 min) and THEN do anaerobic sprints. That's why I think I'm used to it.

I perhaps prefer to do cardio first on lower body days, since it warms up those muscles. But when I test my maxes, I plan not to do more than a 10-min warmup.



Today's workout went well. I lifted first.

Candito Day 2:
Bench 3 x 6 95lb
T-bar row 3 x 6 120lb
BB OHP 1 x 6 65lb
Lat pull down 1 x 6 100lb
Assisted pullup 1 x 6 70lb
Lat push down 3 x 8 50lb
CGBP 3 x 8 65lb
Face pulls 3 x 8 40lb

+ 45 min spin (did 20 min continuous hard effort in the middle)


Food today is typical.

Breakfast--light bread, eggs, spinach, zucchini
(errands, work)
Breakfast #2--exactly the same thing, 5 hours later
(workout--midday)
Lunch--2c cucumber, 6 oz ff greek yogurt, 2oz corn flakes, 1/2c 2% milk, couple cashews


Staggering my intake more throughout the day helps me feel better. I don't need to be exact, but eating about 5 meals of 500 calories each seems to make sense, given that I'm awake for a long time doing various work things (I work late into the evening) and need the energy.