All Things Fit

[jaim91]

the rule is that even though i want to gain lean mass, there's no use of the word "bulking" in this journal, ok? LOL i'll pm you when i've given it a read. i realize i need to join a real gym and not hte dinky one in my building. sooo it's a lot of new things all at once but i'm never one to focus anyway.

i'm swearing on something holy that i've been reading your journal. i'm so on top of it that i know you did hyperextensions the other day, went to the comp, had a cheat, etc. the convo was steering to supplement talk and i lost out but maybe once i read up on scivation i'll understand what the heck extend (?) is.

I'm didn't know about the "bulking word" rule. I'm really sorry (i am not being sarcastic!). print out one of the scivation books in the hotel's computer room, and take it into the spa/hot tub to read. It's fun, informative and soooo relaxed.

lol, glad you know about my journal They'll be a quiz on it at the end :P

P.S. YOU ARE NOT 28% MISSY!

[Mo_ria]

the rule is that even though i want to gain lean mass, there's no use of the word "bulking" in this journal, ok? LOL

Hey, don't be afraid of the "B" word. My nickname is The Incredible B#@!k, ha ha. That's what I told my chiro a couple of years ago when he yelled at me for gaining weight. I looked at him with a straight face and said, "Dude, I'm b#@!ing right now." And then I kept b#@!ng for like 4 years, ha ha.
You're not, ummm, "B'ing", you're getting buff! That sounds better right? So are you going to jump ship with me to Team Scivation or what?
Glad you're having such an awesome time, and I think there's no f'in way you could be anywhere over 20% if there's not much to pinch. This is from a pinching expert...I'll be glad when I can pinch as opposed to grab with both hands, arrrgh!

[pacificgrl]

sat - weights (legs, back, butt, abs)
sun - weights (chest, bi's, tri's)
mon - cardio (water strength)
tues - rest ... join gym!
wed - weights
thurs - cardio
fri - weights

i'm sore all over. today might be a good excuse for a rest day so i can sign up for a two week trial at the gym.

i'm going to scale back on cals a bit bc i'm eating above maintanence every day. i'm up another lb on the scale and with the tape measure. i'll wait to drop down a bit before doing another carb-up.

[stewart3860]

where are your measurements getting bigger? you said you've been getting a lot of DOMS lately, maybe it's muscle growing?

[pacificgrl]

where are your measurements getting bigger? you said you've been getting a lot of DOMS lately, maybe it's muscle growing?

it's very likely muscle and lack of cardio that's causing the bulky feeling. i've gained 1" or so at my hips/butt, 3lbs on the scale, 1/2" on thighs. right now i'm eating above maintenance, i'm doing 3 sets of 8-10 reps., and no cardio. not sure if that's the recipe for creating a lean but muscular shape.

i've lowered my cals a drop today and get this- i'm too depleted to do a depletion workout! i'm going to do a refeed/carb-up at dinner so i can feel a bit more balanced with adding back in cardio.

i called a trainer today for a consultation bc i'm not sure that i'm heading in the right direction. not sure what to ask but i'd love to get guidance.

[stewart3860]

do you use those vile machines where you sit down and open and close your legs, the adductor/abductor things?

They will bulk up your thigh. You prob got muscle around your bootay! woot woot!

Most trainers will not look favourably on keto, due to lack o carbs. Have you read the ketogenic diet by lyle mcdonald? it is possible to deplete yourself too much over the week and then be unable to do the depletion workout.

[pacificgrl]

do you use those vile machines where you sit down and open and close your legs, the adductor/abductor things?

They will bulk up your thigh. You prob got muscle around your bootay! woot woot!

Most trainers will not look favourably on keto, due to lack o carbs. Have you read the ketogenic diet by lyle mcdonald? it is possible to deplete yourself too much over the week and then be unable to do the depletion workout.

how did you know?

yesterday i did notice some dude staring way too long at my back as i passed by. AND my boyfriend mentioned my food plan to the trainer on the phone and already sensed that he wasn't too keen. i'm really going to have a lot of faith in this guy. ; ) lately i've read snipets of so many articles on BB that i can't keep them straight. it will be entirely clean but i'll exceed 20g's of carbs for today and just enough to get me to that treadmill tomorrow morn.

[pacificgrl]

do you use those vile machines where you sit down and open and close your legs, the adductor/abductor things?

They will bulk up your thigh. You prob got muscle around your bootay! woot woot!

btw, i've been doing leg extensions, press, curls, walking lunges, squats, and on saturday i did a glut machine (where you kick back and extend your leg behind onto a weighted pedal), plus some more side lunges with a resistance band. perhaps i should switch to 2 sets of 20?

[stewart3860]

yeah, keto was good for a little while, but then I started to look kinda sick, like I hadn't had a proper meal in a while, and I hadn't.

Keep on doing what you feel is working, cuz the same thing won't work for the same person the same way.

I say, if the trainer sets up a meal plan for you, it will prob work. I find it easier if someone does the hard work for me...or is the hard work eating all this tuna ? lol

[stewart3860]

if you are looking to build muscle keep it at 3 sets of 6-8 reps. 2 sets of 20 won't do that as well...

[jaim91]

it's very likely muscle...
i called a trainer today for a consultation bc i'm not sure that i'm heading in the right direction.

If it's muscle, how are you NOT going in the right direction lol :P

[pacificgrl]

If it's muscle, how are you NOT going in the right direction lol :P

ok, ok, good point. but i always hear ppl talking about working out and seeing either the scale go down or their clothing fitting looser or the reduction in inches. here's where i start whining that i want that to happen to me... ; )

[pacificgrl]

i posted about this on the larger thread about carb-up tips but last night i had a pretty good carb-up. i took phabphour's suggestion and did one meal at night. it was a large meal of clean carbs and when it was over i wasn't feeling ill. my workouts don't deplete me to the extent that i need three full carb-y meals but once i have one meal w/carbs, i get a craving for more. so last meal of the day is best. i woke up for a great HIIT session and keto breakfast.

HIIT
5 minute warm-up
30s sprints at 5-7.0
1 min rests
total of 20 minutes
1.6 miles

i'll repeat the same on thursday. tomorrow i lift.

[stewart3860]

looks like a good HIIT to me!

Glad to hear you had a good carb-up...have to say, I definitely miss those

[pacificgrl]

looks like a good HIIT to me!

Glad to hear you had a good carb-up...have to say, I definitely miss those

nah, carb-ups are fleeting in pleasure. this might be too much info but i just popped my first indigestion pill of the day and i'm sure it won't be the last. keep your eyes on the prize. ; )

it felt so good to do the HIIT tho...

[stewart3860]

I know! HIIT really gets all the excess energy out of me...otherwise, I get, well, kinda bitchy. Sorry about the indegestion

How's your day coming along?

[pacificgrl]

I know! HIIT really gets all the excess energy out of me...otherwise, I get, well, kinda bitchy. Sorry about the indegestion

How's your day coming along?

so-so. my weight is up again the most it's been in three years... jeans are tight too. i'm going to adjust my macros to what they were before - eating this much fat on keto isn't working for me.

i got over to the gym this morning but it was crowded and my workout just didn't go smoothly. some days are like that.

how about you?

[stewart3860]

pretty good! Sorry your workout sucked, I hate having to wait for the machines, it ruins my focus.

[pacificgrl]

pretty good! Sorry your workout sucked, I hate having to wait for the machines, it ruins my focus.

it was definitely one of those mornings - the first machine i sat down on was broken, etc... i kinda want to try doing it all over again. ; )

i'll have to hop over to your journal in a bit.

[stewart3860]

it was definitely one of those mornings - the first machine i sat down on was broken, etc... i kinda want to try doing it all over again. ; )

i'll have to hop over to your journal in a bit.

the ones when you wake up, break your toe on the way to the toilet, then someone left the seat up so you get a cold arse dip in the toilet, spill coffee on your last clean shirt and can't find your keys kind of day?

[jaim91]

so-so. my weight is up again the most it's been in three years...

*cough* Try 40 lbs in 1 year *cough* And I'm coming from the same boat as you...

Don't worry girl, you can "turn" it into muscle later. If you want, increase the protein a little and decrease the fat, but keep cals the same. Play with your macros. I'm pretty sure you're not an anomoly of someone who gains fat on keto . Don't worry!

[pacificgrl]

*cough* Try 40 lbs in 1 year *cough* And I'm coming from the same boat as you...

Don't worry girl, you can "turn" it into muscle later. If you want, increase the protein a little and decrease the fat, but keep cals the same. Play with your macros. I'm pretty sure you're not an anomoly of someone who gains fat on keto . Don't worry!

well, you've got the hot "after" photos. it's absolutely a certain amount of muscle that i've gained.

taking the butter down a bit, protein will stay the same. i might also go a day without fat just to use my, eh hem, reserves.

i have HIIT on my sched tomorrow and i feel like a total lame-o walking but i might have to just show up to the treadmill and do what i can. i keep reading workout journals where ppl put in 1hr cardio a day and lift. : 0

[Mo_ria]

I'm gonna say the same thing to you that I did to our friend Miss Stewart: if my AFTER pix look as good as your before, I can die happy, chica!
Putting in one hour a day of cardio AND lifting might not be optimal for someone in your boat (in my boat, probably!). Sometimes progress is all about just "showing up" one day after another and things come in cycles, great workouts and some "eh" workouts. But showing up is always better than nothing at all...and now I will take my own advice and go show up at the gym! I am feeling sorely unmotivated today...

[pacificgrl]

I'm gonna say the same thing to you that I did to our friend Miss Stewart: if my AFTER pix look as good as your before, I can die happy, chica!
Putting in one hour a day of cardio AND lifting might not be optimal for someone in your boat ...

hey mo, thx for the compliment. it's taken me a long time to get there. i don't want to sabotage it with the way i've been eating. gotta do some housekeeping with my food and clean it up a bit.

today's workout was 25 minutes on the treadmill walking at brisk pace. i'm looking at the way i'm looking at my 5lb free weights - we all have to start somewhere. i'm joining the gym today and then i'll just go by what my trainer says about how much cardio to do. i'll do the classes to make the time pass if i need to do 30+ min.

[stewart3860]

If you are looking to build muscle, doing 30-40 mins of cardio at the most is good. Doing more than that will force your body to use your muscle, not your fat to fuel the exercise. On another note about cardio, if you do high intensity for a short period of time (doesn't have to be interval) you will burn more calories after your workout than you would if you did moderate or low intensity for a longer period of time.

Have a great day pacifcgrl!

[pacificgrl]

If you are looking to build muscle, doing 30-40 mins of cardio at the most is good. Doing more than that will force your body to use your muscle, not your fat to fuel the exercise. On another note about cardio, if you do high intensity for a short period of time (doesn't have to be interval) you will burn more calories after your workout than you would if you did moderate or low intensity for a longer period of time.

Have a great day pacifcgrl!

yep but i don't think i'd get to that level of cardio honestly. 25 minutes of the dreadmill was enough for me -> i joined the gym today. spin and boxing can distract me through a cardio session.

deltoids. i realize that i'll have reached my goal when i'm at 14% with defined shoulders. i'm the weakest when it comes to side and front raise exercises but i'm going to work on that.

[Mo_ria]

Luckily, shoulders usually pop out pretty quickly compared to let's say, quads. I think that's a very good goal
Hey, my new journal is over in the fat loss section with Miss Stewart---come by and visit!
Hope you have a great weekend...
Mo

[pacificgrl]

Luckily, shoulders usually pop out pretty quickly compared to let's say, quads.
Mo

that is good news.

went to my new gym and i started today with side and front lateral raises. i had to use the 5lb free weights for a few reps and then switch to 2.5lb. for some of the chest exercises the 5lb free weights were too light but 7.5 was too heavy. all of the isolated exercises are a lot more challenging for me than compound ones.

did bench tips, tricep pullbacks, and a few ab exercises. i'm pathetic at push ups.

there were two girls in the weights area that were about my size or smaller lifting heavy (compared to me). very cool to see since i'd rather not build more mass.

cardio tomorrow - i'll do 25-35 minutes. i cannot wait to get back into boxing!

[stewart3860]

for some of the chest exercises the 5lb free weights were too light but 7.5 was too heavy. all of the isolated exercises are a lot more challenging for me than compound ones.

I hate that. It's so frusterating!
I'm awful at pushups too. Ugh! I hate them.

[jaim91]

spin and boxing can distract me through a cardio session.

SPINNING!!!! YAYUH BUDDY!

went to my new gym and i started today with side and front lateral raises. i had to use the 5lb free weights for a few reps and then switch to 2.5lb. for some of the chest exercises the 5lb free weights were too light but 7.5 was too heavy. all of the isolated exercises are a lot more challenging for me than compound ones.

very cool to see since i'd rather not build more mass.

5 lbs yo....AWESOME!!! And don't think of it in terms of just being "mass"; think "muscle"

I hate that. It's so frusterating!
I'm awful at pushups too. Ugh! I hate them.

Start with simple progressions:

1) "Girl" pushups -->
2) Upper body elevated -->
3) Pushups -->
4) Lowerbody elevated