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so, instead of HIIT this morning I started doing my posing practice ...got in 35 minutes...15 on compulsaries and 20 freeform with my music to try and get a feel for what works...left feeling like my legs were wet spaghetti...good times...good times...
Sounds like you really pushed yourself shan, good job keep at it.
so...since I am a bit too soft for this stage of the game I am upping the ante...starting Lyle M.s Ultimate Diet 2.0 on Monday....whoohoo (already looking forward to the carb up between thursday and friday LOL)
back day! (totally didn't do biceps today, but will catch them up later
dl's
10x105
8x115
10x115
bent over row /rev grip bent row super
10x65
8x75
8x80
wide grip lat pulldown/narrow rev grip lat pulldown super
10x60x3
lunchtime HIIT:
just under 25 minutes for 301 calories
Last edited by shan; 04-27-2012 at 12:18 PM.
great job!
Hey shan your back looks like its taking shape.
way to go shan...you are rockin'...keep it up! love the dedication and drive...
My upper body has been leaning up fine, but my legs are being stubborn. I am holding water quite a bit, to which I attribute too much water intake and not enough salt...whicj I am correcting. I am also stepping up my diet to get the fat loss moving a lil better, and perhaps even get a lil recomp in at the same time. Today I start Lyle M.'s Ultimate Diet 2.0. I am going to alternate weeks at "max fat loss" with "recomp" weeks calorie wise and hope to get the results I am wanting and needing.
Today through Wed. 1200 calories a day with 150g protein, 50g carbs and 40g fat. Today and tomorrow are my depletion workouts.
^^^hmmm. let me know how this goes. I am having the same problem....
first depletion workout over and I deem it a success...I can barely type LOL...my muscles are tired, and my arms are on fire LOL. Since I could not follow the workout exactly as outlined, I modified it to have little or no rest between sets and used supersets and giant sets to help speed it up...and boy did it work LOL.
bench /arnold press superset no rest between exercises or sets...your strength goes fast like this
bench: 15x65/60/55 and arnold: 15x15x3
wide lat pulldown/narrow grip row/bicep cable curl/tricep cable pressdown GIANT set...again...the only rest between exercises and sets was moving around the cable apparatus.
lat pd:15x50x3
row:15x50x3
bicep:15x20x3
tricep:15x30x3
side lateral/rear delt raise/front raise giant set...no rest between
15x5x3 (5lbs seems like alot more when done this way LOL)
leg press / leg curl /calf raise giant set (again, no rest)
press:15x130x3
curl:15x40x3
calf:15x130x3
back for one more set each in giant set fashion:
bench 15x45
arnold 15x10
side lat. 15x5
rear delt 15x5
front raise 15x5
pulldown 15x50
row 15x50
bicep 15x20
tricep 15x40
leg press:15x130
calf:15x130
leg curl:15x40
Although the weights I used were light, the volume seriously kicked my ass...amazing how heavy a little weight feels after 50+ reps.
No wonder I am fried...675 reps in less than 1 hr LOL
drank 1/2 a scoop of Evolution (16g protein, 0.5g carb)
pre-carb meal:
1 tsp apple cider vinegar in water (ick)
2ml MCT oil (actually pretty yum, it's orange flavor)
2g fish/flax oil
600mg calcium
joint support
by the time I was done eating my supps, I wasn't even hungry LOL.
1/4c. oatmeal
pre-lunch workout prep:
1 tsp cider vinegar
2ml MCT oil
4 egg whites plus 1 whole egg, 1/6c. low fat cheese, 1oz red pepper, 1 cup spinach...cooked up into a beautiful omelette with 1 tsp olive oil.
Lunchtime cardio: 30 minutes HIIT style on the crosstrainer...not as much to give today so I did 30 seconds on level 8 then 30 seconds on level 12 for 26 minutes and then the remainder on level 10....despite not being able to push as hard as usual I got 365 calories burned in 30 min
post cardio: 1/2 scoop evolution protein (16g protein)
afternoon meal:
1tsp cider vinegar
2ml MCT
2g fish/flax oil
2 slices low carb bread
3 slices turkey lunchmeat (I need the sodium LOL)
1 cup spinach
walden farms no calorie miracle mayo
late afternoon snack:
1c. fat free greek yogurt
other snacks for killing hunger: all the celery and brocolli I want...also brought a side salad if I need it (about 1 1/5cups 50/50 salad mix) and have walden farms no calorie ranch for dipping veggies and walden farms no calorie honey mustard for the salad.....
Dinner:
1tsp cider vinegar
2ml MCT
2g fish/flax oil
3oz baked chicken breast and 2 cups salad and all the celery I want LOL.
pre bed:
1200mg calcium
2g glutamine
1 scoop evolution protein
Last edited by shan; 04-30-2012 at 12:13 PM.
finished my lunchtime cardio...despite being so wiped out from my depletion workout (675 reps is hard LOL) I managed to pull off a really good feeling 30 minute session...left feeling a bit tuckered out...but feel great mentally. Now...if I can just live over the next 3 days and make it to refeed
Actually, on that note, I am not even hungry...kinda feel halfway nauseated...maybe it's the ton of supps LOL...whatever the cause it is helping me through this very low cal/low carb day...
day 1 of depletion went so well...I hit ketosis by 6 last night, kept thinking that metallic taste was so nasty...but hey, it means I am burning more fat
day 2 of depletion:
incline bench/db hammer curl /bent over row with ez bar GIANT set
incline: 15x45x3
hammer:15x5x3
row:15x40x1,30x2
rev grip lat pulldown with narrow grip/incline rear delt raise/hamflexor/plie squat with db GIANT set
pulldown:15x50x3
incline rear delt:15x5x3
hamflexor:15x10x3
plie squat:15x40x3
leg press/leg curl superset
press:15x130x3
curl:15x40x3
incline bench:15x45
hammer curl:15x10
pulldown:15x50
tricep cable pressdown:15x40x3
less reps than yesterday, but was about to puke and was light headed by the leg work..so did enough over that to feel good about it and called it good. Only 525 reps today LOL
post workout: 1/2 scoop evolution protein
thermogenic/recomp aid
meal 1:
1tsp cider vinegar
2 ml MCT oil
2 fish oil
joint support
600ml calcium
1/2 c. oatmeal (ate 1/2 of it, saving the other half for later LOL)
meal 2:
sandwich with 2 slices low carb bread, 3 slices turkey and some spinach
lunchtime cardio-30 minutes modified HIIT (as hard as I can go, but not as hard as usual LOL)
post cardio: 1/2 scoop evolution protein
meal 3:
1 tsp cider vinegar
2 ml MCT oil
2 fish oil
multi vitamin
4 egg whites + 1 whole egg, red pepper, spinach and green onion scramble with 1/6c. lowfat cheese shreds
thermogenic/recomp aid
meal 4:
1 c. greek yogurt
meal 5:
1 tsp cider vinegar
2ml MCT oil
2 fish oil
1/2 stuffed pepper (extra lean ground turkey, 2tbsp brown rice, onions and peppers)
1 cup mashed fauxtatoes...mashed cauliflower with 1 tbls nonfat greek yogurt to give mashed potato consistency..kind of (very yum tho)
prebed: 1 scoop evolution
1200mg calcium
2g glutamine
magnesium supp.
I will throw in celery, brocolli, raw spinach and salad as needed...if needed
Still going strong. Keep it up Shan!
lunchtime cardio today...30 minutes for 370 cals...feel freakin awesome! This low card / keto thing agrees with me
so, day 3 of deprivation LOL. Got my fasted cardio in for 30 minutes 358 cals worth. Followed up with 1/2 scoop evolution and off to start my day. My energy is fairly low, but I still feel ok...just not as bouncy and fast as usual (I am normally pretty antsy, so this is kinda like a vaca).
meal 1:
1 tsp cider vinegar
2ml MCT
2 fish oil
600mg calcium
joint support
thermo/recomp aid
1/2c. oatmeal
Meal 2:
turkey sandwich on low carb bread
Lunchtime cardio-going to do 30 minutes and see how much energy I have left to give LOL.
Meal 3:
1 tsp cider vinegar
2ml MCT
2 fish oil
multi vitamin
thermo/recomp aid
Meal 4:
1 c. nonfat greek yogurt
Meal 5:
1 tsp cider vinegar
2ml MCT
2 fish oil
creamy pesto with chicken breast and artichokes...made with miracle noodles...so guilt free (not as tasty..but works in a pinch)
salad until I am full...and as usual...celery or brocolli at will LOL
I had a lil chocolate craving last night, fixed it with the walden farms chocolate syrup...amazing how a no calorie food can be so satisfying LOL
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