5-3-1 Round 2 and Me

Training
21

[quote]CBear84 wrote:
if i had tits like that bench would be a struggle for me, too. [/quote]

Hmmmm. Never thought of it that way :slight_smile:

Yesterdays diet

9- Shake w/ 1 tsp coconut oil
12- lg dark leafy greens/ spinach salad with 1tsp EVOO and balsamic vinegar
lean beef burger with slice of cheese (no bun)
3- chicken
6- 3 eggs w. brocc zucchini soup w/ parmesan (homemade)
10- shake before bed

I am just not hungry…You guys will probably say eat more

Also I drink BCAA’s through out the day and during WO’s

Australia finally got a COSTCO so I am going there tomorrow to stock up. It better be good
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22

Yesterdays diet

Shake
1 tsp coconut oil

chi breast
chi veggie soup - homemade (chi, caul, brocc, green bean, green pepper, spinach, tomato, cilantro)

1.5 eggs
1/2 tbsp mayo
5 slices salami

PWO shake

3 eggs
2 bacon
1 tbsp butter

protein dessert concoction

1851 103 34 193
Cals Fat Carbs Protein

Also- 30 minute fast paced walk on lunch break

Yesterdays Workout
Broomsticks
Plate slides
grip holds 3 x 45 secs. 8 kg db each hand with “fat gripz”

Squats
53kg (117 lb)x5
66kg (145 lb) x 3
76 kg(167 lb) x3

Extended sets - squats - ass to grass- ouch
25 kg (55lb) 5 sets of 10

Bulgarian split squats
5 kg each hand (11lb) 5x5 each leg…shaking

HIIT - 5 x 100m sprints

My GoWear fit said I burned 2633 calories
Deficit of 782
cals were 11 x BW or 15 x LBW…which should I be using BW or LBW

I am trying to keep my macros into the AD macro percentages.

Guys, I am not saying what I am doing is the best. I am trying to learn and trying to figure it out. If I were happy at 25- 30% BF then I would not be here. I want to fight for this. I want to be lean. I welcome your suggestions and critiques.

I realize real food is better than Protein powder. But isn’t it better than skipping that meal. After dinner and before bed I just can’t stomach another “dinner” Can’t Protein powder work? And TBH I enjoy my protein shake for breakfast. I add some coffee and some powdered greens (sounds gross) but I enjoy it

Thank you for all you help and support.

Hey, I stumbled upon Neya’s journal / transformation from awhile back. While I still need to go through it in it’s entirety, I think she was working with Shugart. I want to make a transformation, not just lose a lb or two. I want to conquer this journay and have some kick ass before and after’s, with some kick ass muscle.

I feel like in the last 6 months I have created more muscle and strength then I ever through possible. I remember when I could not even pick up a 140lb deadlift. I feel like I have already accomplished so much. I just want this hard work and muscle to show through the fat…is that too much for a girl to ask :wink:

I realize I probably seem like the new girl on the block and this industry. Sorry :slight_smile: I had a journal on FA for awhile but I am not training for a contest or anything. Thought it may be better for me here…hope so

23

Today

Shake
1 tsp coconut oil

chi/ veggie soup
lean beef burger
slice of cheese

1/2 lc protein bar (bad I know…better than nothing)

2 pieces bacon
150 grams lamb fillets w/ thai seasoning and coconut milk
1 cup spinach
1 tsp evoo and vinegar

protein shake dessert (pp, light cream, sour cream, pb, splenda)

Supps ( 10g BCAAS, Seven, vit d, powdered greens, fish oil, iron, vit b, reservatol, zinc)

2023 127.4 38.5 173.7
cals fat carb protein

12x bw
17 x lbw

30 minute fast paced walk

HIIT
5 x 100m sprints

Oh ya…I have been foam rolling tooooo
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24

stop doing that thing where u apologize for what you eat or how much you lift.

we’ll either attack you or we wont, apologies won’t fix anything.

I like your bacon/lamb/spinach meal.

about your magic calorie counter… does it have a function to tell u how much your poop weighs? i threw away my scale a few months ago but im still curious. rather proud of what i make, and curious.

25

Hi! I’m glad to see your log here, as I’ve been doing 5/3/1 since January (mine is at Forums - T Nation - The World's Trusted Community for Elite Fitness ). Now I’m also trying to lose weight while on it, so we’re kind of in the same boat. The past 8 weeks have been really tough, but I’ve lost 11 lbs, brought my squat and DL up, and maintained bench, so it can be done!

Regarding diet, I did the AD for awhile earlier this year, which morphed into something more Thibaudeau-like, and now I’m carb cycling, which I prefer. The problem with AD, for me, was that there wasn’t enough bulk to make me feel full. I was paranoid with extra veggies taking me over my net carb limit, and I couldn’t eat beans or lentils (2 of my favorite foods).

You also gotta make sure you’re getting a pretty large amount of fat, especially from olive oil and nuts. I was at 105g when I did it, I think. Looks like you are currently getting a fair amount, just watch the source. Personally 1 tsp of olive oil on a salad won’t cut it for me, go for 2 tbsp at least and load up the protein! QUALITY of protein is also a big deal on the AD…so salami is a no no =).

I think if you’re trying to lose fat, increased cardio is pretty essential. 5/3/1 workouts tend to be pretty short, so you won’t be burning that many calories or increasing heart rate too much. Start by a half hour after upper body days and from there incorporate it where you feel you have the energy.

I’ll def be following your log and I have confidence we will reach our goals of being hella strong and looking fly! Feel free to ask anything regarding what I do for 5/3/1, cardio, etc. Tomorrow I have triples for bench - wish me luck =).

26

[quote]K11 wrote:

I think if you’re trying to lose fat, increased cardio is pretty essential. 5/3/1 workouts tend to be pretty short, so you won’t be burning that many calories or increasing heart rate too much. Start by a half hour after upper body days and from there incorporate it where you feel you have the energy. [/quote]

the intensity of 531, when done correctly, speaks otherwise.

[quote]
I’ll def be following your log and I have confidence we will reach our goals of being hella strong and looking fly! Feel free to ask anything regarding what I do for 5/3/1, cardio, etc. Tomorrow I have triples for bench - wish me luck =).[/quote]

good luck, good form, and good numbers!! RAWR!

27

[quote]CBear84 wrote:
K11 wrote:

I think if you’re trying to lose fat, increased cardio is pretty essential. 5/3/1 workouts tend to be pretty short, so you won’t be burning that many calories or increasing heart rate too much. Start by a half hour after upper body days and from there incorporate it where you feel you have the energy.

the intensity of 531, when done correctly, speaks otherwise.

I’ll def be following your log and I have confidence we will reach our goals of being hella strong and looking fly! Feel free to ask anything regarding what I do for 5/3/1, cardio, etc. Tomorrow I have triples for bench - wish me luck =).

good luck, good form, and good numbers!! RAWR![/quote]

Oh yeah absolutely, I just meant it doesn’t give me the same kind of exhausted, “cardio burn” feeling I’d get from circuits or high-rep sets, for instance. Hence the added cardio if I’m trying to get my heart rate up and sweat buckets that day =). Rawr indeed!

28

I understand wanting to see the muscle!
Things will come together for you…maybe not overnight, but you’ll get there!

29

WOW ladies, Thank you so much for the advise and encouragement.

Cbear ~ I will never apologize to you ever again :wink: I need to borrow a little of your no BS approach with no time for “sorry I had too much protein powder” I will practice…let me know how I do!!! By the way, I like the new picture. lol. What happened to the appropriate amish one I sent you? Okay, fine. Maybe you aren’t amish anymore since you have re-located.

K11- Thanks for the advise. I will def check out your journal this afternoon. While doing 5/3/1 I have days where I am so out of breath, I look around the weight room and do not see one other person (besides Chris) huffing and puffing in exhaustion. I have added a few HIIT days. I am gonna try to do the sprints after the workouts (when I can) Otherwise, I will just focus on getting it all done, at whatever time it may be :slight_smile:

Having a deskjob is annoying. Since I got a GoWearFit I was able to actually see how pathetic by cal burn and steps are having a desk job. I then told everyone at work that it was my GPS tracking devise cause I got in trouble with the law hahaha. So now, I force my ass to get a walk in EVERY day…no excuse. Rain or shin. Yes I do mean rain or shine. I have a raincoat :slight_smile:

Mom-in-MD - thanks. I am sure the other within “powerful women” have a bit of an addiction to muscle too. I find that I am NOT the norm with my group of people here in OZ.

I took one of my friends to the gym with me last week. Without being mean, I cam straight home and told Chris, I can’t train with woman unless they want to lift like me. I am NOT referring to you guys. Of course it would be awesome to go to the gym with you guys. I am talking the female that says “oh no no, I don’t wan tot lift weights, I don’t want to get big”

I give up trying to explain myself to my friends. I will eat and train as I do and let them carry on as they do.

Mini vent now over :slight_smile:

30

[quote]CBear84 wrote:
stop doing that thing where u apologize for what you eat or how much you lift.

we’ll either attack you or we wont, apologies won’t fix anything.

I like your bacon/lamb/spinach meal.

about your magic calorie counter… does it have a function to tell u how much your poop weighs? i threw away my scale a few months ago but im still curious. rather proud of what i make, and curious. [/quote]

Haha. No poop counter function. We could write a letter requesting one though :slight_smile:

Maybe I could send you a scale for you B-DAY so you can weigh what you make hehe.

31

[quote]sarahdawn wrote:

Haha. No poop counter function. We could write a letter requesting one though :slight_smile:

Maybe I could send you a scale for you B-DAY so you can weigh what you make hehe.
[/quote]

If you send me one of those evil tools of satan I will shit on it, and take a picture, and send it to you. so u know just how much it weighs.

but i appreciate the thought.

the amish pic u sent… hilarious, but she was still clothed. when i get my fill of lol cats i’ll consider it.

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WORKOUT--------------------

Broomstick
plate slides

Military Press 5,3,1
25kg (55lbs) x 5
30kg (66lb) x 3
35kg (77lb) x1

Incline DB press 5 x 12
8kg (17.5lbs) x 12 (5 sets)

Grip Holds
10kg each hand (22lbs) x 30 seconds x 5 sets

Muscle Snatch 5x10
15kg (33lbs) x 10 (5 sets)

V-ups
3 x 10

plank
1 x 30 seconds

ab roller
1 x 10

I think my posture problems could be related to weak abs…yes / no

I mean in my last progress pics I notice that I really need to fix this hip problem…way too tilted forward

Yes I am foam rolling EVERYDAY! I need to add magnificent mobility back into my routine

So what are your thoughts on direct ab work and how often

33

[quote]CBear84 wrote:
sarahdawn wrote:

If you send me one of those evil tools of satan I will shit on it, and take a picture, and send it to you. so u know just how much it weighs.

but i appreciate the thought.

the amish pic u sent… hilarious, but she was still clothed. when i get my fill of lol cats i’ll consider it. [/quote]

Having trouble finding naked amish girls, you may just have to play dress up and have that be your next TILF photo. HAHA

The cat ones will have to work for now.

Cals were too low today so I am not even gonna post it. I’ll kick my own ass. Was at 12 x lbm…too low???

What x lbm do you all think I should aim for right now?

34

[quote]CBear84 wrote:
sarahdawn wrote:

Haha. No poop counter function. We could write a letter requesting one though :slight_smile:

Maybe I could send you a scale for you B-DAY so you can weigh what you make hehe.

If you send me one of those evil tools of satan I will shit on it, and take a picture, and send it to you. so u know just how much it weighs.

but i appreciate the thought.

the amish pic u sent… hilarious, but she was still clothed. when i get my fill of lol cats i’ll consider it. [/quote]

She ain’t kiddin about the taking a picture of her poop either … here’s her dad measuring out her last record breaker … I think they measured it at 7 and a half Courics!!

35

polo i dunno how u got access to my family photo album.

gonna have to leaf thru it and take out the most incriminating pics.

36

[quote]CBear84 wrote:
polo i dunno how u got access to my family photo album.

gonna have to leaf thru it and take out the most incriminating pics. [/quote]

Too late … I’m using those for blackmail :slight_smile:

37

I’ve decided I’ll just admit to whatever.

then I’ll add to the story to make it worse. everything will be “on weed…”

or, “yes, but that was before i started tossing donuts into the anorexics anonymous meeting”

38

You friggin crack me up CBear

EDIT: Sorry for the hijack there Sarah

39

[quote]polo77j wrote:
You friggin crack me up CBear

EDIT: Sorry for the hijack there Sarah[/quote]

No worries.

Cbear cracks me up too. Especially when the hijack is about cbear weighing her poop. HAHA

Seeing how her bday is just around the corner, maybe we can re-name mr. hanky the “Birthday” poo

40

So what you’re saying is we should give CBear a big pile of shit for her birthday? Exactly how many Courics should we give?