caught up in the xmas rush! go go goin all day today…hubby left for Jax to fix more ay-panes…(airplanes)
Training went well this morning…skipped legs and did chest/back/biceps…boring stuff
Used the incline hammer row and got 45s on both sides for 3x8…thats 98lbs total!
I wish they made 12-15 lb plates!
chicken chicken and more chicken (and broccoli) made up my meals today…was too lazy to cook anything else…I had egg whites for breakfast…big mistake…felt like they were going to come up the whole time I was training…harsh reminder!!
Baked up pecan sandies to mail out to family and friends…of course I had to taste one…mmmmm;)
new found motivation today as well! when the tough gets going you gotta get tougher!! when things get hard, its not the time to run away.
Maybe just one? They are more for the hubby and kids anyway…but you HAVE to have at least one…
She only makes them once a year!
Speaking of cheats…I am conflicted over what to do on Friday…Its supposed to be my refeed day…but I hate how the scale goes UP 3-4 pounds and it takes three days to get back on track again to see even a 1-2lb loss the following week…
Its like taking three steps forward, and then three steps back…
Aside from the initial water drop three weeks ago, I’ve only lost 1lb!! whaaa?
I think this article has what you need. Strength Training, Bodybuilding & Online Supplement Store - T NATION
It sounds like your body thinks its starving and so it wont let go of more fat. manipulating your leptin levels should get your weight loss moving again. Hope this helps.
Thanks for that…I read through that earlier this week and it makes complete sense!
which is why on this diet you ARE basically starving, but then you get a refeed and free meal once a week…the problem Im having is that since Im within that 10lb of my final goal weight, my body is fighting me every step of the way! grrr…
when I do the refeed, bad things happen…I’ll spare the icky details…and I dont even feast on bad stuff…just rice, potatos,and corn chex! But all that food at once doesn’t agree with me…
Im thinking at this point it would be smart to take a more moderate approach, and really WORK for those last 10…we’ll see how I feel tomorrow when I weigh in…
This RFL diet isn’t working so rapidly anymore, and I could probably lose 1-2 lbs a week on my own!
all done circuit style 1 set, move on, etc…but I didn’t need to explain that
Front squat/press combo
3x8x75
RDL-
3x8x135
Lat pulldown-
3x8x100
Lat raises-
3x8x15s
OH tricep ext
3x8x30s(anymore than that and my elbow HURTS…;<)
Then,
Hammer strength shoulder thing
3x8x40 on each side+10lbs
Walking lunges-
3x8x80lb bb
Drop set leg ext
115x12 100x8 85x6 70x5 55x5 40x6 25x12
ow!
50 leg lifts each side(on all fours, lift leg straight up)
Plate twists-25lbs…wasnt counting, just did it til I couldnt…2 sets
Ball tucks? legs up on ball and you roll the ball towards your tummy…
Biking 10 min
ya, I think Im ready for more volume…its like I can’t help it and always do more than what is prescribed, but no more than I have the energy for!
I tried out an ‘Oh yeah,’ protein drink after training and going to the store on my way home…not bad! I’d like to find a good whey, no carbs no fat for after training…does it even exist?
Hi mim, I notice that leptin article and the strategic cheating article have a couple of subtleties.
He recommends not a carb refeed but cheating with carbs + fat.
He recommends low carb and cardio the day after the cheat day, and
He recommends carb cycling throughout the actual diet time. I’m not sure what that looks like…
No weighing yourself the day after cheat!
caveat: I don’t actually know squat about losing those last ten pounds and you have done an incredible job this year. I’ve been reading about this as I attempt to help my friends and family in their own journeys with fat loss. Good luck and enjoy your cookie!
I’ve surprised myself by sticking to dieting this long! But I feel like I’ve gotten out of it all I can at this point and should just be grateful for my ‘losses.’
And can I just rant for a minute? I’m fed up with seeing one of the trainers at my gym, and how she well, trains people…
Its like half reps until they burn out on shit…and she has everyone do this weird bicep curl thing while standing on there toes…basically you pin your elbows to your sides, and only work the top half of the ‘curl.’
I guess I can’t rag on her too much, cause the people do get results which is why she stays busy I guess…but it just irks me…incline db presses with there feet in the air…BLECK!!! ;{
Oh, i see a lot of this nonsense. Then there’s the one guy who used to be a powerlifter and actually teaches people real stuff. You are that “guy” so be proud!
You are at the tail end of the dieting thing so I’ll wish you good luck with the last bit. You got it.
