I am so freaking jealous of your sun and tank tops. It is, no joke, 3 degrees F outside right now. ARGHHH!!!
Nothing but positive in here, deja. Keep on with the awesomeness!
oh man that is so bloody cold. i’m gonna DIE if i end up in the northeast aren’t i? lol
so i decided to get a tentative nutrition/training plan on paper for the next 6 weeks.
i likely will be having to take a couple trips out of town…so there might be some wrenches thrown in this plan… but i’d like to stick to it as much as possible. saturday and sunday are interchangable based on weekend plans/work.
Monday
-Nutrition: Cals under 1300, Carbs under 40 grams net
-Training: Rest day (walk/mobility drills/foam rolling/etc)
Tuesday
-Nutrition: Cals under 1800, Carbs 80-120 grams net
-Training: Lower (FSQs)
Wednesday
-Nutrition: Cals under 1650, Carbs 50-80 grams net
-Training: Upper (Bench/Row)
Thursday
-Nutrition: Cals under 1300, Carbs under 40 grams net
-Training: Rest day (walk/mobility drills/foam rolling/etc)
Friday
-Nutrition: Cals under 1650, Carbs 50-80 grams net
-Training: Something (complex, sprints, gentlemens time hanging from a trapeze, sleds, etc)
Saturday
-Nutrition: Cals under 2800, Carbs over 180 grams net
-Training: Lower (Deadlifts)
Sunday
-Nutrition: Cals under 1650, Carbs 50-80 grams net
-Training: Upper (MP 5/3/1)
General Rules
-No more than 3 alcoholic drinks a day
-Protein over 120 grams a day
-Veggies or greens+ supp daily
-Zinc, vit d, mag, creatine, fish oil daily
-Majority of calories are clean
-16 hours fast/8 hours feed per day
-Not overly stressing about any rules, can switch any days if schedule requires, these are just general guidelines for the week
Excellent and rigorous nutrition plan.
Can explain what this means:
“gentlemans time hanging from a trapeze”
or would you rather let my crushed-out brain go wild?
And seriously, you have to be exaggerating about that guy in the gym moaning and such.
option 2. ;+)
and no. i swear on my life that if anything i am UNDER exaggerating. if it was low key i wouldn’t of minded at all. and he was all the way ACROSS the gym and upstairs. and the radio is pretty loud. so he was literally yelling. i wish i would of thought to try to record the sound on my phone.
That’s a snazzy plan you got there!
The carb cycling is a great idea.
That’s a really low cal diet! Did you use any template to design it or you macros?
lol @ the treadmill yeller.
[quote]Chi-Towns-Finest wrote:
That’s a really low cal diet! Did you use any template to design it or you macros?
[/quote]
i think it averages out to around 1700 cals a day. so not really THAT low for my bodyweight (129 lbs or so). i’ve cut on much less. lol
no template… it’s just what works best for me and keeps me having the best energy and able to gain strength while losing fat. it’s pretty much what i’ve done the last few weeks… but i was actually taking a few too many low carb days and wanted to just get a plan down so i had a big picture for the week.
[quote]Chi-Towns-Finest wrote:
That’s a really low cal diet! Did you use any template to design it or you macros?
lol @ the treadmill yeller.[/quote]
Oh hush, us women can’t cut at 1900 calories like YOU!
Well, not if we want to get anywhere quickly lol
i’ll hang out and watch your diet.
and i’ll eat in a meal what you eat in a day. nom.
food porn is highly appreciated. when i cut i watch hours and hours of food network. om nom nom.
workout:
broomstick ohsqs
hip stretches
bb front squat: 65 x 8; 95 x 5; 115 x 5; 130 x 3; 115 x 3
bb deficit deads (4" step): 135 x 8; 185 x 5; 205 x 2; 225 x 1; 185 x 8
bb step ups (14" box): 115 x 10 steps; 130 x 10 steps
leg press: 225 x 12, 12
bb rdl: 175 x 12, 12
I kind of hate you. So strong on so little food.
I love the food network!! I am always watching it, especially when strict dieting is going on in the house 
I’m the contrary - food network is off when dieting or else I’m adding butter or wine or an extra big dose of olive oil to everything.
Nothing like watching Nigella eat to tell myself: fuck that diet!
carb cycling hurts my head.
What’s up with the 130? You have a 40lb bar or something?
yah the food network rocks.
and the thought of being pudgy for another fuckin summer hurts mine. =+)
nope. i usually just keep adding on small plates after the 25’s for step ups and stuff. so it was 25’s, 10’s, 5’s, and 2.5’s.
[quote]dejavued wrote:
and the thought of being pudgy for another fuckin summer hurts mine. =+)
[/quote]
Yeah, I hear ya there~
great workout.
broomstick ohsqs x 12
shoulder circuit
bb bench press: 65 x 10; 85 x 6; 100 x 6; 120 x 4; 125 x 2, 2
db snatches: 45 x 5L/5R; 55 x 5L/5R
w8ed neutral grip pullups: +10 x 4; +20 x 2, 2, 2, 2
bb seated behind the neck presses: 60 x 9, 8, 8
db rows: 75 x 8L/8R; 85 x 10L/10R
bb decline press: 85 x 12, 12
db farmers walks: 75’s x 50 steps, 50 steps
seated cable row: 100 x 10; 120 x 10
first time ever doing decline bench press so i went nice and light. damn that feels so BIZARRE!!! it’s trippy getting the hang of gravity from that angle. lol
on the weighted pullups i only counted the plate weights but i also had a belt, a chain, a hoodie, and thick, thick sweat pants. so i’m damn pleased with that.
went up on the db rows and farmers walks. all is good, good, good in this neck of the wood.
That is a great workout. Lovin the weighted pulls - keep after em, your back will thank you!