Brick Shithouse

Training
201

weight~136 ( I ordered a new scale. Right now the one I have is not digital and everyone keeps moving the pin so I never know for sure where I am at, lol.)

I counted cals for 3 weeks eating whatever I wanted and didnt change anything based on the fact that I was counting. I have come to the conclusion that based on a weekly average I have a maintenance of 2100 cals. I also often eat way to little protein, and naturally have days where I was eating 2600 cals and some 1500 and never felt any different. It wasnt a long count period but since I didnt change anything it should be accurate.

What I am doing now is dropping my cals to 1550 on non workout days and adding something small in on workout days like a glass of OJ or soy milk.

I am shooting for 165gp/144gc/35gf

I am going to try and watch that I dont loose more than a pound a week. I have a nice long time to do this. For the first week I wont worry about what is lost as of course water may drop.

I started this cal level on Sat.
Sat 1530 cals (163p/135c/35gf)

Sun 1508 cals (172p/139c/36f)

been relying a bit too much on protein powder and MAG-10 to get my protein in.

Also I remember thinking JMC was off his rocker when he helped me last year and came up with these numbers. Well low and behold after I figured it all out on my own I am pretty well right where he had me :smiley: It was necessary for me to do it tho.

I am going to keep the same training scheme I have going now until the end of Dec then I would like to change it up. I will also continue with no cardio except for my daily dog walks of course :slight_smile:

Only had 35 min to get it all in today!

warmup~ bb complex, OHP 6x45, 5x45, side lat raises 6x8’sx2, OHP 5x45, 5x55, 1x60

OHP
80x10
and AGAIN I lowered the weight for the rest and still couldnt get the rep scheme. Its really pissing me off.

side lat raises
12x20’s
12x20’s
12x20’s

Incline DB Bench~ I lowered the weight of the first set by 5# each DB in order to try and get more out of my last sets
8x40’s
6x40’s last one was such a grinder, lol. Actually tweaked my neck a bit.
6x35’s

tris~ straight bar pull down thingy
10x30
7x40, 3x30
10x30

Outta there!

202

Hey, CoyoteGal, this may help, or I may be wrong. Go to the site thedoctorwithin and read “Curing the frozen shoulder”. Otherwise maybe a muscle group is temporarily overworked which explains your awesome back. You have motivated me to go after one more seriously.

203

Hey girl! Yes I am thinking it could be from the yates rows. :slight_smile: Go get it!

yesterdays food~ 1546 cals (33gf/161gc/155gp) a little low on the p and a little high on the c.

todays weight~ I didnt weight myself. It was too damn cold to get naked before breakfast.

I get so excited about the changes you see right away when you start dieting. My arms were looking so good today :slight_smile:

my neck has such a nasty kink in it. One of those ones where you have to help lift your head out of bed in the morning because its too heavy for your neck. Good times!

Warmup~ row 500m, BB complex, FS 5x45, 5x95x2, 3x115

12x145 (increase the weight next time!)
I killed all of this today! LOVED it :slight_smile:

Deads~ much better than last time.
10x210
5x210, 5x195 (just stopped long enough to remove some plates)
10x195

BB static lunges
15x75x5
that is 17 more reps than last time. I made up for the -2 last week :stuck_out_tongue:
*will increase the weight next week.

Calves
10x70x3

This workout brought to you by 2 slices of ezekiel bread, 1 egg and 2 whites, and a chocolate protein shake.

Oh I am changing leg day #1 from Monday to Tuesday as there are less people in the gym. Not sure if I will switch leg day #2 or not.

204

Has anyone on this site ever had to start lifting for fat loss , major loss, before mass gains?

205

yes there are some for sure. Cant remember off the top of my mind the names, but I have seen some awesome work.

206

Mt weight has gone from 188, started lifting 3 days, went to 170, I SUCK at diet, weight is at 188-194 and BMI is 40%. Need to refocus and set goal of fat loss to maintain 109 of lean muscle. I stopped the supplement powder till my clean food intake is better, and I eat 1500-1800 calories and feel I have good endurance from Insanity (4 rounds), running (endurance training), and biking, all of which I despise now, being honest. I like deads, incline bench, squats (smith machine),. Should I add cardio before workout?

Help from any member is already appreciated.

207

well I am no expert at all but I can share my thoughts. Perhaps you can pull something helpful out of them.

I would suggest weights 3-4 times per week using lots of the big compound movements. (which seems to work with what you enjoy too)

I feel cardio is better after weights. Maybe intervals for 20 min or so. Start with only 2 times per week and see how that goes. Keep your rest days rest days tho as that is important too.

What gives you trouble with diet? Maybe try eating clean all week and then eat what you want on Fri night and Saturday night? I know some people disagree with Weight Watchers but I think it is great, maybe check that out. You can do it online too.

Consistency is the biggest thing.

Every morning you wake up say to yourself before you get out of bed “wake up with determination, go to bed with satisfaction”

With eating~ if you have triggers try to recognize them and plan to overcome them?.Ex: do you come home starving after work and eat bad foods before you have time to cook dinner? If so, eat a high protein snack right before you come home so that you dont have that frezy feeling. Stuff like that.

Take it one day at a time. Dont worry about the past or fret/over the future. Just get today done :slight_smile: and when you go to bed at night take time to recognize what you did well and congratulate yourself and see how good that feels.

If you make a mistake, forget about it and move on. Dont sabotage the rest of your day.

Hope this helps :slight_smile:

Why dont you start a log?

208

Thank you for your advice. I will start a log, my diet is weak and not consistent. My next BMI test is the last Wednesday of each month, I am only focusing on body fat.

I am going to try the movements you prescribe, take responsibility for food, and keep a log. Thanks again, have a good day.

209

[quote]JamieAshe23 wrote:
Thank you for your advice. I will start a log, my diet is weak and not consistent. My next BMI test is the last Wednesday of each month, I am only focusing on body fat.

I am going to try the movements you prescribe, take responsibility for food, and keep a log. Thanks again, have a good day.[/quote]

Check out HawaiiTunya’s log! I think you will find her story extremely inspiring!

Coyote- I have been nursing a kink in my shoulder and neck since the start of the month! Went to a guy that worked it out yet it still won’t loosen up the rest of the way! Try some wobenzyme and curcumin to see if that will help you!

210

Thank you, Catnip!

211

…maintenance is 2100, starting at 1550…,big deficit, 1# a week shouldnt be a problem.

You are going to be ripped !!!

212

yeah, 550 cal drop on non workout days and I will add 125 or so cals on workout days. Also no cardio. It should be just fine :slight_smile:

213

yesterdays food
1677 cals (172p/183c/29f)

weight today~135

I can move my neck today! Woohoo! No more full body turns just to look at something :D.

Gonna do leg day tomorrow to give it one more days rest before my upper pull.

I was exhausted yesterday. Ended up falling asleep on the couch for an hour. Went to bed at 8:30 couldnt sleep till about 12 but just laying there felt great :smiley: Ever do that?

214

yesterdays food~ 1570 cals (166p/162c/30f)
I am having a hard time getting all my fat in the last couple of days. The carbs are a bit to high and the fat to low. Need to work on getting more fat in early in the day so I am not trying to play around adding fat with little cals at the end of the day. That being said I had a chocolate peanut butter smoothie before bed last night! :slight_smile:

Weight~134.5

warm up~2 min elip. seated leg curls 5x40x3

Seated leg curls~ I brought the weight down here so that I could hold the contraction for 3 seconds and release very slowly. I got a much better burn.
8x80
8x80
8x80
8x80 and 25 partials at 60

Back squat~ warmup 5x95x2, 5x115, 3x145
8x165
8x170
6x170
8x160

Leg press
25x220
25x220
25x220
this was gawd awful hard lemme tell ya!!

SLD’s with DB’s super slow
20x25’s
20x25’s

Calves in the leg press~ saw someone doing them and wanted to try. More for brain stimulation than anything, lol. I didnt really care for it.
20x80x3

So very done.

I have been having crazy dreams again. The other night my daughter was chasing me over and over again with this horrible moth that was infatuated by my hair and ear. It had a centipede type body and beetle legs. It would tangle up in my hair and cling to my ear. It was awful :frowning:

Last night I dreamt that our old lawsuit came back and we got sued for almost a million dollars over some stupid mistake. We lost everything and had to leave in the night with only one bag each.

Then tied in somehow to the dream above, I dreamt about werewolves. Tho my werewolf was sick and as a human he was all messed up. Had to stay in wolf form.

Weird!

215

Ok, I am new. So due to the help you ladies offered I read every post on this board and, Coyotegal, my favorite is your April 23 post. Too
Funny!

216

lol! I had to go back and check it out too :smiley: It was true tho!

217

Yesterdays food (IS FUCKED UP)
1656 cals(166gP/124gC/36gF) BUT if you add up the grams in only equals out to 1484 cals which is a pretty big deal.
My guess, though I was not able to pinpoint what food it was had the wrong values entered in but the calories are correct. My guess is that my carbs were higher than the 124g.

Cant be guessing like that tho! Maybe I could have eaten more food!! :smiley:

The ap I use right now is My net diary. I really dislike my fitness pal. Any suggestions?

last night my legs ached so bad :frowning: I slept like a rock tho?no crazy ass dreams!

weight today 134.5

warm up~ elip. 2 min, BB complex, yates row 5x95x2, 5x115

Yates row
12x150 up the weight next time!
Totally dominated the row!

Pullups
5
4

wide grip lat pulldowns
10x80
10x80
10x80

rear delt rows
10x75
12x75

curls on the incline bench
9x15’s
12x12’s
12x12’s

rear delt destroyer
60 partial swings with 20’s
30 full hang swings with 10’s
10 reg BO raises with a 2 sec hold at contraction with 5’s

218

What are your favorite lat exercises?

Also, I am dying to share this. I left the gym yesterday at 1:30. Pulled up to a cross street craving tacos, hemmed and hawed and decided a Muscle Milk was better. So, I never change plans driving, hate that street, and try to avoid school zone. So off to the school zone I drove. As I am cruising I see a man put a kid in a car real forceful. He is in the wrong lane, lady yelling hysterically, he revs the car in park, and speeds off in wrong lane.

He is headed for a bus, he weaves in an out, both lanes blocked by busses, I pull in the wrong lane so he can’t turn around, and he is forced into the school parking lot. I parked him in, ally jacked on adrenaline (had a PB on dead 185, I was up). Guy got out yelling at people unaware, I got the kid and picked him up and ran into the school so nervous and shaky.

And to think I was worried I did not do cardio!

219

I got my new digital scale and there is a 4.5 pound diff. between the 2. I tested it last night and this morning. So my new weight is 138.5 which means I lost another .5 pounds. So from now on weight goes by new scale and I didnt eat 10 hamburgers :smiley:

Cals yesterday~1733 (167p/181c/38f)
I added a few more cals as I went for a 6k bike ride last night after my dog walk. I had ‘Friday night restless sydrome’ but I lived.

I am also gonna give fitnesspal a try again to see if I cant get more accurate numbers.

so?

off to work I go, hi ho, hi ho.

220

Coyotegal, do you get more for your last with rows or pull downs?