Fat Cut

[write2staceyz]

Day 10

Elliptical 60 minutes;
Bicycle*25, Leg Raise *30, Push up*30; Bicycle*25, Leg Raise *30, Push up*30; Bicycle*25, Leg Raise *30, Push up*32.

[write2staceyz]

Day 11

Walking 5.1miles at 3.8mil/hr;
Bicycle*25, Leg Raise *30, Push up*30; Bicycle*40, Leg Raise *30, Push up*30; Bicycle*25, Leg Raise *30, Push up*32;

Very thankful to my dad for helping me find a gym in this 8 days short trip. Time to fly back to California.

[write2staceyz]

Day 12

Squat 20lbx10, 30lbx8, 40lbx8, 45lbx8;
Bench 45lbx7, 45lbx7,45lbx7;
Pendlay Rows 40lbx8, 40lbx8,40lbx8;
Face Pulls 60lbx12, 70lbx10, 70lbx10;
Tricep pressdowns 40lbx10, 40lbx10,40lbx10;
Kneeling cable crunch 100lbx10, 110lbx10, 120lbx10;
Leg raise x10, x10;

Cardio, elliptical, resistance 7, 33mins.

Today, I asked a guy to watch my form when doing squat. I was really focusing on getting my leg straight, so I keep asking him if my leg is 90 degree. He said yes, but he said my back arch too much. So I fixed. I am actually really nervous to talk to anyone, but he stopped immediately and helped to watch my form. I asked his name. Then later on he asked my name. Then he left, and I don't have the courage to ask anyone else to spot my squat form any more.

[write2staceyz]

Day 13

Today is the first time I work out at the gym at 5am.

Dumbell Front Squat 40lbx10,40lbx10, 40lbx10;
Overhead Press 30lbx12, 30lbx12, 30lbx10;
Romanian Deadlift 65lbx8, 65lbx8, 65lbx8;
Lat Pulldowns 70lbx10, 70lbx10, 60lbx10;
Declined Crunch x10, leg raise x10, Push up x15; Declined Crunch x10, leg raise x10, Push up x15; Declined Crunch x10, leg raise x10, Push up x10;
Cardio, Elliptical, Resistance 6, 30 minutes.

[write2staceyz]

Day 14

Bicycle*25, Leg Raise *30, Plank 1 minute, Bridge x50, (3 sets);

Squats x 100;

Elliptical, resistance 5, 45 minutes.

Today I worked out at 6AM.

But I am seriously concerned of my sleep pattern. I don't know if it was because of the travelling or others. Basically I can only sleep a couple of hours at a time.
The day before yesterday I slept from 12AM to 4AM, and from 9-10AM, and 11:30-12:30AM.
Then last night I slept from 10PM-12PM, and from 3:30PM -5:30PM, and from 8:30AM to 11:30AM.

I am hoping tonight I will get longer hour of sleep.

[jessswooo]

Hi! Awesome thread. Are you doing a full body workout most of the time?
Don't worry too much about sleeping - it must be the traveling that's confusing your body. You'll get back to a normal cycle soon if you keep the meal times correct.

[write2staceyz]

Hi! Awesome thread. Are you doing a full body workout most of the time?
Don't worry too much about sleeping - it must be the traveling that's confusing your body. You'll get back to a normal cycle soon if you keep the meal times correct.

Thank you!

Yes, I am doing the full body workout, following Fierce 5 program, except I am adding cardio and ab workout to each day. I am making this modification because I have 35% body fat around my mid-section. This result is from the Dexa Scan on June 15th. That's why I made this modification. My overall body fat is pretty high 30.6%, but lower than my mid section.

[jessswooo]

I see! Thanks for the explanation.

I agree with WitYoChestBoa's previous reply - maybe add in more hypertrophy. I'm doing a leg/push/pull split for my workouts. Each day I focus on 1 general area and build muscle strength and volume for that area (leg, shoulder/chest/triceps, back/biceps). I've seen a lot of people doing this too, and it's really great for building muscles (which combined with correct dieting makes it easier to lose fat too).

The difference between this split and your whole body work out is: the split allows your muscles groups to rest 3 days before going through another round of training, which is essential for muscle recovery and growth. If the same muscle group is being trained everyday, it might actually be slower for them to grow.

You could do something like this:
day1: leg/abs
day2: push day/cardio
day3: pull day/abs
day4: rest or cardio (save energy for next leg day!)
and repeat.

I'm sure you know the best for yourself though - just my 2 cents here too

[write2staceyz]

I see! Thanks for the explanation.

I agree with WitYoChestBoa's previous reply - maybe add in more hypertrophy. I'm doing a leg/push/pull split for my workouts. Each day I focus on 1 general area and build muscle strength and volume for that area (leg, shoulder/chest/triceps, back/biceps). I've seen a lot of people doing this too, and it's really great for building muscles (which combined with correct dieting makes it easier to lose fat too).

The difference between this split and your whole body work out is: the split allows your muscles groups to rest 3 days before going through another round of training, which is essential for muscle recovery and growth. If the same muscle group is being trained everyday, it might actually be slower for them to grow.

You could do something like this:
day1: leg/abs
day2: push day/cardio
day3: pull day/abs
day4: rest or cardio (save energy for next leg day!)
and repeat.

I'm sure you know the best for yourself though - just my 2 cents here too

Thank you! I am new to this. So a lot of terms I am still not familiar with.

Does hypertrophy mean train with each part of the body on different day?
Does push day mean shoulder/chest/triceps workout?
Does pull day mean back/biceps workout?

I forgot to say that another reason I pick Fierce 5 is that the program is easy to follow. Since I am still quite new to this, I cannot handle too complicated stuff yet. Even with the basic compound lifting like dead lift and squat, I am still trying my best to get my form correct. So the less complicated pattern of workout program, the better for me until I master the basic ones first.

Do you follow any specific program that have been created by others? Or do you create your own program?

[write2staceyz]

Day 15

Dumbell Front Squat 45lbx10,45lbx10, 45lbx10;
Overhead Press 35lbx10, 35lbx10, 35lbx10;
Romanian Deadlift 70lbx8, 70lbx8, 70lbx8;
(Face Pulls 70lb x15, Tricep pressdowns 50lbx15, 3 sets);
(Declined Crunch x15, Squats x50, Push up x12, 3 sets);
Cardio, Elliptical, Resistance 5, 30 minutes.

Sleep still messed up
Sleep from 10:30pm to 2am, 3:30am to 6am, 6:30am to 8am;
Coffee intake, 1 cup

[write2staceyz]

Day 16

Squat 45lbx10, 45lbx10, 45lbx10;
Bench 45lbx10, 45lbx10,50lbx10;
Pendlay Rows 45lbx8, 45lbx8,45lbx8;
Lat Pull 70lbx8, 60lbx8, 60lbx8;
(Bicycle x25, Leg raise x50, Push up x 15, 3 sets);
Cardio, elliptical, resistance 5, 30 minutes.

[Fiction2Fitness]

Nice work with the consistency and doing stuff. Hope the sleeping is getting better.

[write2staceyz]

Nice work with the consistency and doing stuff. Hope the sleeping is getting better.

Thank you! It is getting better. I only woke up once, but the gap of awake is still quite big, but it is improving.

I have been trying really hard to be consistent because I am really bad at been consistent. Writing blogs, write on the fitfam, schedule dexa scan. All these help to motivate me to continue.

[write2staceyz]

Day 17

(Bicycle x 25, Leg Raise x 50, Push Up x 15, Cable Kneeling Crunch x 15(100lb), Squats x 50) x 3 Sets;

Elliptical, Resistance 6, x 45 minutes

Sleep is improving, from 12am to 3am, and 4am to 10am

[write2staceyz]

Day 18


Dumbell Front Squat 45lbx10,45lbx10, 45lbx10;
Overhead Press 40lbx6, 40lbx5, 40lbx5;
Romanian Deadlift 70lbx8, 70lbx8, 70lbx8;
(Declined crunch x 15, Bicep Curl x 10, Push Up x10, 3 Sets);
Lateral pull down 60lb *10, 70lb*8,70lb*8;

Cardio, Elliptical, Resistance 5, 20 minutes.

Night Time

Ran 3 miles in the Park;

(Dumbbell Standing Overhead Press 16 lb x 10, Chair Squat X 50, Push Up x 15, Standing Single Leg Kickback * 25) x 3 Sets.

Today I was really sleepy that I didn't have any strength to work out.

I didn't wake up by myself, and was woke up by the alarm clock at 6am.
If it is before, I will turn off the alarm, and go back to sleep.
But instead, I got up, drag my sleepy body to the gym.

An annoying guy asked me if I am using the declined bench when I was in the middle of my workout set. I said yes, and he asked again, and I said yes again. He stared at me, and I stared him back. Then he went back to his squat.

I was going to do cable kneeling crunch, but I didn't have the strength to do it. So I lowered the difficulty and did declined crunch instead. At the end of the work out, I feel tired when doing elliptical. That's when I know my body is super tired and not in performing stage.

After the work out, I made my protein smoothie, (1 cup of Almond milk, 2 scoop of chocolate whey protein powder, 1/3 of banana, 8 strawberries).

Even though my body was tired, I felt satisfied after the work out. I think sometimes it is not just the workout that makes me happy. It is the thought of woke up early no matter what makes me happy.

[jessswooo]

Thank you! I am new to this. So a lot of terms I am still not familiar with.

Does hypertrophy mean train with each part of the body on different day?
Does push day mean shoulder/chest/triceps workout?
Does pull day mean back/biceps workout?

Hypertrophy is higher reps (and therefore usually relatively lower weight compared to your max). Hypertrophy means in each exercise, you do more reps (12-15) with lower weight so it works up the volume, instead of focusing on neurological strength. For an example, on day one you can do 5-8 different leg exercises with lower weight&more reps, and that would count as your hypertrophy. And this day would be your leg day.

And yes, push day you can train shoulder/chest/triceps, and pull day will be back/biceps. These are grouped together because of the muscle functions are similar. Should/chest/triceps are involved in lots of the push movements while pulling work the back/biceps. Of course it's not absolutely all push or pull for either day, just most of the exercises would be categorized that way.

I forgot to say that another reason I pick Fierce 5 is that the program is easy to follow. Since I am still quite new to this, I cannot handle too complicated stuff yet. Even with the basic compound lifting like dead lift and squat, I am still trying my best to get my form correct. So the less complicated pattern of workout program, the better for me until I master the basic ones first.

Do you follow any specific program that have been created by others? Or do you create your own program?

My bf and I write my work out - he has many years of experience in training and has taught me a lot. You can also follow the bodybuilding.com's workout sets. For some reason I like to do the guy's workout more than what's out there designed for women.... it almost feels like women work too many different groups of muscles on the same day to avoid getting bored/too worked up?? Just my personal opinion.

If you're interested in seeing what I do, you can go to the link my log that's in my signature... and you can try my workouts/exercises when you feel like it!!


Also, you can follow some of the fitness youtubers! they record some amazing workout sessions. My favorites are Sami Bossert (her IG is leanmachine21), and whitney simmons. These two are both non-competiting bodybuilders. There are a lot more that I used to watch but then some of them started recording way too much irrelevant topics. But anyway, watching their workouts helped me SO MUCH on my form and knowledge on training.

[jessswooo]

Today I was really sleepy that I didn't have any strength to work out.

I didn't wake up by myself, and was woke up by the alarm clock at 6am.
If it is before, I will turn off the alarm, and go back to sleep.
But instead, I got up, drag my sleepy body to the gym.

Even though my body was tired, I felt satisfied after the work out. I think sometimes it is not just the workout that makes me happy. It is the thought of woke up early no matter what makes me happy.

I love having to get up early to go to gym. That's probably the major reason why I can stay consistent.... Makes me feel like I'm on a good life style haha. I know you're new to this, but later on you can try adding a "pre-workout" into your gym session. There are both caffeinated and caffeine-free options. Basically it helps pump up your energy level during the workout (by increasing blood flow into your muscles). Another thing is BCAAs. You drink it during the workout and it keeps you from getting tired too fast (along with assisting protein synthesis). The pre, BCAAs and the post workout shake are three things I see most of the athletes do regularly at every workout.

[write2staceyz]

Hypertrophy is higher reps (and therefore usually relatively lower weight compared to your max). Hypertrophy means in each exercise, you do more reps (12-15) with lower weight so it works up the volume, instead of focusing on neurological strength. For an example, on day one you can do 5-8 different leg exercises with lower weight&more reps, and that would count as your hypertrophy. And this day would be your leg day.

And yes, push day you can train shoulder/chest/triceps, and pull day will be back/biceps. These are grouped together because of the muscle functions are similar. Should/chest/triceps are involved in lots of the push movements while pulling work the back/biceps. Of course it's not absolutely all push or pull for either day, just most of the exercises would be categorized that way.




My bf and I write my work out - he has many years of experience in training and has taught me a lot. You can also follow the bodybuilding.com's workout sets. For some reason I like to do the guy's workout more than what's out there designed for women.... it almost feels like women work too many different groups of muscles on the same day to avoid getting bored/too worked up?? Just my personal opinion.

If you're interested in seeing what I do, you can go to the link my log that's in my signature... and you can try my workouts/exercises when you feel like it!!


Also, you can follow some of the fitness youtubers! they record some amazing workout sessions. My favorites are Sami Bossert (her IG is leanmachine21), and whitney simmons. These two are both non-competiting bodybuilders. There are a lot more that I used to watch but then some of them started recording way too much irrelevant topics. But anyway, watching their workouts helped me SO MUCH on my form and knowledge on training.

Thank you! You are so sweet and kind!

That is a lot of information that I need to absorb, LOL. Thanks =D

[write2staceyz]

I love having to get up early to go to gym. That's probably the major reason why I can stay consistent.... Makes me feel like I'm on a good life style haha. I know you're new to this, but later on you can try adding a "pre-workout" into your gym session. There are both caffeinated and caffeine-free options. Basically it helps pump up your energy level during the workout (by increasing blood flow into your muscles). Another thing is BCAAs. You drink it during the workout and it keeps you from getting tired too fast (along with assisting protein synthesis). The pre, BCAAs and the post workout shake are three things I see most of the athletes do regularly at every workout.

Me too! I feel the same way! LOL.
About the supplement, thank you very much for the suggestion!
However, to be honest, I am not a big fan of supplement. All my supplement are in gummies because I like to chew them like chew candy.

[write2staceyz]

Day 19

Bicycle x 25, Push Up x 20, Bridges x 30, Lunges x 30, Squats x 30;

(Bicycle x 25, Push Up x 20, Bridges x 50, Lunges x 50, Squats x 50) x 2 Sets;

Elliptical x 30 minutes.

Last night is the first time I didn't woke up in the middle of night, maybe because of the running last night.

When I started this journal, my only goal is to lose body fat. I used to watch my scale and get nervous if I gain or lose 0.1% of body fat. Now I don't care about the scale change as much as before. Workout slowly becomes life style. I start to eat healthy, woke up early, have something I look forward to every morning, and keep exercising.

In the beginning, it is very difficult. It is still difficult, but it gets a little bit easier.

[jessswooo]

Thank you! You are so sweet and kind!

That is a lot of information that I need to absorb, LOL. Thanks =D

You're welcome! I'm so happy to help. It is a lot information lol. I'm sure over time and more experience you'll understand more and more!

Just to clarify one thing (i just read my response earlier)- the whole workout doesn't have to only be hypertrophy. You can also include strength in your workouts. That way you gain both muscle volumes and neurological strength that allows the muscles to exert more power.

[jessswooo]

D

Last night is the first time I didn't woke up in the middle of night, maybe because of the running last night.

When I started this journal, my only goal is to lose body fat. I used to watch my scale and get nervous if I gain or lose 0.1% of body fat. Now I don't care about the scale change as much as before. Workout slowly becomes life style. I start to eat healthy, woke up early, have something I look forward to every morning, and keep exercising.

In the beginning, it is very difficult. It is still difficult, but it gets a little bit easier.

Cheers!!!! I feel so happy for you haha! (am I weird)

[write2staceyz]

Cheers!!!! I feel so happy for you haha! (am I weird)

No, you are not weird, LOL. You are passionate, knowledge, kind and patient. =)

[write2staceyz]

Day 20

(Bicycles x 50, Bridges x 50, Leg Raise x 50, Single Leg Kick x 100, Lunges x 100, Swing x 50) x 3 Sets.

[write2staceyz]

Day 21

Squat 50lbx10, 50lbx10, 50lbx10;
Bench 50lbx10, 50lbx10,50lbx10;
Pendlay Rows 50lbx8, 50lbx8,50lbx8;
(Face Pulls 70lbx15, Tricep pressdowns 50lbx15) x3 sets;
Kneeling cable crunch 110lbx12, 110lbx12, 110lbx 12;
Bicep Curl 40lbx8, 40lbx8, 40lbx8.
Cardio, Elliptical, resistance 6, 30 minutes.

Today one man at the gym really upsets me. The gym space is limited, and I see barbells laying everywhere. So after I finish some lifts, I tried to put at least one barbell on the rack so there is some room to workout, and then he said, hey I am going to use it. Then I realize this guy is doing some super sets and laying a bunch of barbells on the floor. Some people are just not considerate of other people. I hope next time I won't see him in the gym

My body was super tired yesterday so instead of doing lifts, I decided to switch to active rest and did some abs. I am glad that I made this decision because today my body is full of energy again. I was surprised because I went to bed at 2am last night, slept only 4 hours.

Today I signed up for Personal Trainer Session again.

I did personal training for one year, and then all my forms are still not correct. My lifting didn't improve that much. My body shape does not improve at all. It was a failure.

So then I was really hesitant to sign up personal training again because I don't want to waste my time.

I have been training on my own for 1 month, and I realize what I did wrong in the past. I didn't tell the PT the right goal.

I just told him that I want to be toned. So he gave me a bunch of circuit training. However, since my diet was not controlled, my BF is still rocket high.

So this time I am going to sign up and tell the personal trainer to correct me these forms, "Dead Lift, Squat, Bench Press, Pendlay Row, and Front Squat."

Before I was trying to ask people at the gym to help me. But then I found that some guys never do squat exercise.

I even go through Tinder and find a gym partner, and he also does not do squat.

That's the time I realize that I should not waste time to find random people and correct my form any more. It is time to get the expert. I need to get the form correct so that I can start to lift heavy and make progress. If I do not have the correct form, I will always be afraid to go heavier because I am afraid to get injury.

So hopefully this time, with better goal set, I can get results from personal training.

[jessswooo]

Yay!! Hope the new personal trainer is helpful!!
To lose fat dieting is definitely important. Ask your personal trainer for the correct macros for you. Also ask for a second opinion on what your trainer gives you from someone professional/that has experience too.

[write2staceyz]

Yay!! Hope the new personal trainer is helpful!!
To lose fat dieting is definitely important. Ask your personal trainer for the correct macros for you. Also ask for a second opinion on what your trainer gives you from someone professional/that has experience too.

Thank you ! I always see personal trainers at 24 hours gives people some circuit training. I hope the new PT does not give it to me again.


You are right, diet is definitely important. I over ate again these 3 days. My diet lost track again.

From tomorrow, I will write down my diet too. Hopefully can motivate myself not overeat.

[write2staceyz]

Day 22,

Friday night which means more time to workout, Yeah!

Front Squat 40lbx10,40lbx10, 40lbx10;
Overhead Press 40lbx10, 40lbx10, 40lbx10; Romanian Deadlift 75lbx8, 75lbx8, 75lbx8;
(Lat Pull 70lbx 10, Kneeling Cable Crunch 110lb x 10) x 3;
(Bicycles x 50, Push Up x 15, Leg Raise x 20, Bridges x 50, Sit Up Twist with Medicine Ball x 50)x 3;
Cardio, Elliptical Res 6, 40 minutes.

[write2staceyz]

Day 23

One Arm Dumbbell Row 22.5lbx8x3;
Bench Press 50lbx10x3;
Deadlift 75lbx8x3;
Standing Dumbbell Triceps Extension 22.5lbx10, 25lbx10x2;
Hip Thrust, 95lbx8x2, 95lbx10, 115lbx8, 115lbx10,135lbx6x2;
(Leg Raisex50, Squatsx50, Push Upx20)x3;
Cardio, walking 2.7mile.

Diet,
Morning 3 Eggs
Lunch Turkey Cranberry Sandwiches at Togo, regular size
Dinner 6oz rice, 8oz green bean, 10oz Chicken

45% carb, 38%  protien, 17% fat
145g carb, 131g protein, 25g fat
Total 1344 calories

[write2staceyz]

Day 24

Hiking 3 miles

Morning 3 Eggs;
Lunch, 2oz rice, 8oz Chicken, 300g Cauliflower;
Dinner, 8oz Chicken, 2oz rice, a little spinach, 1 tomatoe, 6 strawberries, spread with green onions. 10 pistachios;
Snack protein bar;
136g protein, 80g carb 38g fat.