Trying to get on stage log....

[dangerouscurves]

Ok decided to take the plunge after a successful week on track to try and hit the stage May 12 to compete in the bikini class.

I'm pretty happy with how all is going and my training was recently changed when I had to come to grips with the fact I simply was not getting enough sleep.

An "ideal" day (m,t,th, f) for me starts at 4:00am, awake, change grab my bags and head to the gym, 1 hour mod cardio, wipe down, get dressed drive to work 1+hour , work until 3, drive 1hour 10mins to gym + or - , lift , make up any missed cardio from hitting snooze too much, sometimes tan, then home to spend time with fam, eat last meals, shower, and hit the sheets. Thursdays I have my kiddos gymnastics after the gym and try to pack so I can eat there while watching...

And Wednesday I've taken a liking to the "body combat" full body high intensity les mills class offered and this is from 5:30 to 6:30 with some core work the last 15 mins. I try to save errands for this day after work, and get chores and time together before class.

I will add this weeks info in next posts.

 

[dangerouscurves]

Monday 5am fasted cardio 35mins on stair stepper,

10min warmup on treadmill

Lower body
Squats : 95lbs , 18, 15, 12
Had more in me but after being sick I was hesitant to push myself too much

Plie squats on tip-toes
50lb pre-weighted bar
20,18,20
2nd set kept losing my balance

Kneeling curl
40lbs / side
12x3

Prone curl
80
10,12,10
Someone started talking to me during 1st set, kinda threw me off and kept puking water

Seated calf raise
90lbs
20,15,15

Squats done first, all rest super setted

15 min cardio after

My current food goals( high cal deficit due to dnp)
Is 1500cals/day, 169g protein, 50g fat, 94g carbs

Actual intake:
Food 1275 cals,
128g protein, 54g fat, 70g fat
Way low in protein, and a bit in carbs as well


Tuesday:
5:05(slept in) cardio, 30min stair stepper

5min warmup on treadmill
Back and chest(all super-setted)

Back extension
+10lbs x 20
BW x 15 , 20

Bent over row
50lbs pre weighted bar
12x3
Close attention to keeping back flat

Closegrip lat pulldown
85
12x3

Incline Dumbbell bench
25's
10x3

Decline switched to incline iso machine as decline was busy
50lb in plates plus machine 40lbs
15x3

Pec fly
70
10x3

30min stair stepper post lift

Food:
1519cals
158g protein, 54g fat, 96g carbs
Much better food day

 

[dangerouscurves]

Wednesday
Had to throw schedule off to accommodate leaving fri after work to visit family.

5am 35min stair stepper

5min warmup
Lower body
Deadlift
115 10, 8 (was in a hurry by the time I got to these and got lazy)

SL deadlift
95 10x3

Lunges: supersetted with deads was in hurry for
30lbs preweighted bar
10/side stationary
10/side walking

Leg extension(not supposed to do any pressing quad exercises so just added these back in)
70 x10
75 10x2

15min treadmill post lift

Food
Cals:1467
P:172, F:43, C:97

 

[dangerouscurves]

Thursday
45min bike, over 15mph fasted in a.m.

5min warmup
Shoulder and arms(all supersetted)

OH Dumbbell press
15's x 12
20's x 8 , 10

Lateral Raise(machine)
35 10x2
30, 10

Face pulls
42.5
10x3

Hammer curl
20's
10x3

High cable curl
15/side
10 x 3

Dips
-70 x 10
-85 12x 2

15 min treadmill post lift

Food:
1315 cals
P:128, F: 33, C: 128

Whoops screwed up this day pretty bad!

 

[dangerouscurves]

Friday
Was going to get up and do cardio but I was just too tired, reset the alarm after deciding I would do cardio this weekend

had to sit in the car for 3 hours after work, but worth it

Definitly had to fight the major diet urges on the way down as trips to family seem to spur need to cheat and binge weekends, however I did great, and treated myself to 2 oreos, with my pb at night as it fit perfect into my numbers for the day!

1449 calories
174g protein
52g fat
71g carbs

 

[AllTheWay]

great to see you loggin again DC!

 

[dangerouscurves]

This morning got up and braved the FREEZING weather hit the highschool track here and walked, ran, sprints, fartleks, lunges, stairs for 50minutes.. should've gone an hour but my shoes decided to mutilate my feet and I had to stop.
This was fasted

Then went to store for my anti social eating food supplies and was starving, breakfast was a big supreme protein bar, so yummy!
I'm on track to be over carbs for the day by 12 grams, however there are 27g of sugar alcohols in the total.... not sure how or what to make of sugar alcohols...

This week my weight went from 174 something ...(yikes) to 166.2 Friday morning,
I am currently suffering scale withdraws as there seems to not be one here...

I am thoroughly enjoying a 2 liter of diet a&w rootbeer though!

 

[shan]

Glad to see you logging...it's very inspiratinal and will keep you accountable...thays why I do it

 

[dangerouscurves]

So excited to get new shoes this afternoon!

Taking today to stretch( weak point for me) and throw in some abs as I normally would do them 2-5 times in a week but only hit them on Monday. I have a hard time with rest days soooo this will be good enough.

Last night I did well, I had a very HUNGRY day of relaxing which was nice, though after dinner I made desert for all and the cravings overtook me.

So due to my one serving of pineapple upside down cake I went over , and had a miserably HOT night last night...

Total intake was 1612 cals
179g protein(yay for being over)
42g fat
132g carbs(27 of which were sugar alcohols) but that's 38g over...whoops, at least it was fat I took majority of cals from

I'm actually going to adjust my carbs and fats
It is the fresh produce that I've been craving and makes me feel good, so I'm going to shoot for something more like 169g protein, 40g fat, 116.5 g carbs.

I'm very carb sensitive in general but I'm going to see how I feel with more balanced ratios for a week.

 

[dangerouscurves]

Sunday,
Rest day... sad drive home from gpa's , can't wait until we can relocate there , so much simpler!

Eating in the car was not as well planned as fridays trip down and hunger seems to be kicking my ass(eq) however I kept it fairly controlled at
1504calories
44g fat (2g over)
108g carbs (5 g under)
171g protein (2 g over)

So all and all successful imo.

Monday got on the scale and down another couple lbs after the lazy weekend 164lbs was where I am at.

I felt like crap this a.m. not enough sleep, belly full of snot and hit snooze until I had to drag myself up to work.

THEN I forgot my freaking food, which is precisely why I keep a couple big pouches of tuna at work at all times, as that house has NOTHING but carbs!!


So it ended up working out,
I had my fats for breakfast mainly and protein and carbs throught afternoon and evening which probably means I will be ravenous in the morning.

5min warm up treadmill

Squats 95
15x3

Kneeling legcurl
40/side
12x3 per side

Cable glute kickback
1 set /side at 20lbs...
Nose too runny to keep doing this without being disgusted

So moved to hack squats on hack machine
160lbs +machine
12x4

Standing calf raise
Bw+160lbs
20, 15, 15+ 5(small break between)

Prone leg curl
80
10x 3

27minutes on bike over 15mph( not recumbment bike) then peed
28mins on stair stepper level 8
5min cool down

Laying in bed wishing I could eat but I'm done at
1483 calories
45g fat(over 3)
112g carb (under 1)
169g protein

 

[dangerouscurves]

Well instead of updating this I'm going to take a break from the Den for a bit,
See where and how I can squeeze in more training, better food prep, and keep my progress going.

I of course keep all of this on a hand written log, and will be back and pick it back up after a month of so