I am on round 2 of Jim Wendler’s 531 and loving it!!! I just took a week off training because I was away snowboarding, a different kind of workout. Diet compliance has been a bit of a struggle but I have fixed that. I had a journal on FA a few months back, then I went back home to the states for 1 month, then I was a slacker on posting and TAH DAH…HERE I AM!!!
Back in January I started a quest to get in the best shape of my life. I am not aiming to run in a marathon…is it to much to ask to have a rock hard bod with a low bf%. I guess they go hand in hand.
I am open to all critiques, criticisms, cbears etc
I am on my 2nd round of 531 and the 2nd half of my quest for this year.
SHORT TERM GOALS--------------------
To at least do 1 pullup for f’s sake
To get my BF% into the teens
To regain my willpower in regards to diet
To post here
Long term goals-----------------
15% BF
Nice visible 6-pack
post in SAMA…lol
to be determined
oh ya, sorry about the side photo…maybe one day I will go back and fix it
uick update from work. I want to come on here so badly from work but I dread the day my boss says, " Hmmmmm Sarah, we need to discuss the frquent visits to T-Nation, it does not seem to be work related". No tthat they check up on me, but just knowing that they can if they want to leaves me a bit paranoid.
Today’s workout will be:
Bench 5x5 weight tbd
D.B. Bench 5 x 15 weight tbd
D.b. Row 5 x 10 weight tbd
Food:
9:00 Shake
11:30 Shake
Planned…
1:00 salad and tuna
3:30 Pre-WO Lean beef and swiss cheese
5:30 PWO shake
730 or 8 undecided - tbd
I have also been walking for 30 min on my lunch break. I freakin sit all day long. I make a joke at work and say I am gonna run while sitting at my desk…I am doing it now…picture it!!! Hilarious
[quote]mom-in-MD wrote:
Thats a lot of shakes!
[/quote]
True that. Shakes should be supplemental, don’t use them as a meal. There is no substitute for healthy whole foods and a balanced diet. With a little planning and effort, why not prepare your meals ahead of time, and carry them with you in a cooler wherever you go?
[quote]sarahdawn wrote:
uick update from work. I want to come on here so badly from work but I dread the day my boss says, " Hmmmmm Sarah, we need to discuss the frquent visits to T-Nation, it does not seem to be work related". No tthat they check up on me, but just knowing that they can if they want to leaves me a bit paranoid.
Today’s workout will be:
Bench 5x5 weight tbd
D.B. Bench 5 x 15 weight tbd
D.b. Row 5 x 10 weight tbd
Food:
9:00 Shake
11:30 Shake
Planned…
1:00 salad and tuna
3:30 Pre-WO Lean beef and swiss cheese
5:30 PWO shake
730 or 8 undecided - tbd
I have also been walking for 30 min on my lunch break. I freakin sit all day long. I make a joke at work and say I am gonna run while sitting at my desk…I am doing it now…picture it!!! Hilarious
[/quote]
what the fuck is your problem with shakes? u got some yummy protein or something? or u trying to shit yourself whenever you laugh too hard? I recommend not doing leg day on this diet.
seriously. youre worried about updating at work but you dont wanna take the extra 5 min to plan your day and make a few extra meals to take with you to work.
Mom in MD & Yo Mamma - thank you for your feedback. Understood. It is a lot of shakes. Without excuses and explanation, I was not organized and made do with what I had. Now, I have time to prepare. In regards to fruit n veg, I am aiming to eat 5 - 6 meals a day, depending on if it is a training day or not. Although I love lifting heavy (or at least getting there) I also need to lean up a bit. Last I tested my BF was about 25% therefore, I am currently not eating any fruit, bread, etc.
whup - Thank you for stopping by and for all the encouragement
Totally going for the shit myself approach while both laughing and lifting!!!
SERIOUSLY, you are right! Going shopping today to add some food to my protein powder infested cupboards.
I will post pics this weekend.
yesterdays workout was intense. I trained by myself and did not have a spot. I thought my last few reps on my last set of bench was gonna crunch down on me…but I got it up
Yesterdays workout (I will convert from Kilos to LBS after breakfast)
bench press 3 x 5
33 kg, 38 kg, 38 kg
db incline press 5 x 10
10 kg, 10 kg, 8 kg, 8 kg, 8 kg
single arm bent over row (both feet on floor) 5 x 10
12 kg for all sets
My legs are still jell-o from weds WO = FOAM ROLLER HERE i COME
[quote]CBear84 wrote:
that the fuck is your problem with shakes? u got some yummy protein or something? or u trying to shit yourself whenever you laugh too hard? I recommend not doing leg day on this diet.
seriously. youre worried about updating at work but you dont wanna take the extra 5 min to plan your day and make a few extra meals to take with you to work. [/quote]
9
1 tsp coconut oil
1/4 cup coconut milk w/ protein shake
11
homemade vegetable soup
1/2 chicken breast
1:30
chicken breast
coleslaw
5 - pre wo
high fiber bar - 7 g carbs
7:30 PWO
beef and pork
vegetable soup
9:40
Protein dessert concoction
WO------------------------------------
Squats 3 x 5
117 lbs
139 lbs
161 lbs
Extended sets (thanks Cbear…OUCH)
72 lbs x 12 - all the way down
72 lbs x 12 - all the way down
72 lbs x 12 - all the way down
Bulgarian Split Squats (quads shaking
22 lbs x 5 each side
22 lbs x 5 each side
22 lbs x 5 each side
OUCH!!! [/quote]
Hello Sarah,
I am not an expert, but I do eat well, and there are still not enough vegetables in this diet for my taste. When I distill down the advice I see for a healthy diet, it includes minimal processing and a vegetable with every meal. This diet could be ok for a short blitz but long term…
sarah… diet is improving. what kind of vegetables and how much soup is with each meal? u drinking the broth as well? u should. try gettin some of that leafy stuff in there.
as for the coleslaw, it can be awesome. search the fa site for the article called “wok fu” with asian recipies in there… they have a great healthy version in there.
you’re very welcome for the extended set. now go ask your bf for a massage. wear a thong when u do so.
[quote]CBear84 wrote:
sarah… diet is improving. what kind of vegetables and how much soup is with each meal? u drinking the broth as well? u should. try gettin some of that leafy stuff in there.
as for the coleslaw, it can be awesome. search the fa site for the article called “wok fu” with asian recipies in there… they have a great healthy version in there.
you’re very welcome for the extended set. now go ask your bf for a massage. wear a thong when u do so. [/quote]
Hi
I believe I am getting in enough vegetables. The soup is a crapload of brocc, zucchini, and leeks…sometimes I add other vegetables. I blend it up and eat the whole thing
When I have a salad at lunch it has over ten different vegetables in it.
I will work on adding more but TBH I feel that I am getting in a lot. And I learned to like your mushy zucchini fries
hello sarah, concerning your nutrition this is the rule that you must follow:
1- always carbs in the morning: it can go from oatmeal to bread ( whole wheat off course) passing by the cereal.
exemple: 1 cup of oat+ 1scoop of protein+ 2 tbsp flaxeed ( carbs+ protein+ fat)
something that can really help you also is cottage chesse: it full protein and you can use it as snack with some fruit inside.
2- always carbs after your workout ( shake + frozen fruit are very good especially berries or strawberry)
in between go with as much fibrous carbs that you can ( asparagus, broccoli, spinach,etc…); drop the shake and eat…
i hope that will help you.
and yes planing your meal will be the best way for you to stick whit your nutrition.
Thank you for your feedback. I appreciate you taking the time to visit my journal.
I agree that it is all about planning. I do keep the shakes around for certain circumstances. Also, I really enjoy having a shake for breakfast.
Right now I am sticking to 1-2 clean carb meals per week (night before a big workout) and then 1 cheat meal on the weekend.
I am not doing very much cardio at the moment…don’t think mt 30 minute walk on my lunch break counts as “cardio”
I hate hate hate cardio but of course I will do anything to reach my goals.
[quote]khady wrote:
hello sarah, concerning your nutrition this is the rule that you must follow:
1- always carbs in the morning: it can go from oatmeal to bread ( whole wheat off course) passing by the cereal.
exemple: 1 cup of oat+ 1scoop of protein+ 2 tbsp flaxeed ( carbs+ protein+ fat)
something that can really help you also is cottage chesse: it full protein and you can use it as snack with some fruit inside.
2- always carbs after your workout ( shake + frozen fruit are very good especially berries or strawberry)
in between go with as much fibrous carbs that you can ( asparagus, broccoli, spinach,etc…); drop the shake and eat…
i hope that will help you.
and yes planing your meal will be the best way for you to stick whit your nutrition.
therefore, I am currently not eating any fruit, bread, etc.