that looks intense.
Might have to steal your workouts.
[quote]AlisaV wrote:
that looks intense.
Might have to steal your workouts.[/quote]
i second all of that!
In fact I might steal these farmer’s walks today - we have stairs and plates.
thanks Masch and Alisa. it’s exactly the kind of stuff i need and is getting my endurance back up so i can do some stupid cardio here and there. 
and Masch, you will love the stair climbing with plates. just watch out for by-standers!
flo still hanging around so carrying a bit of water…but today was 148.6
let’s see what next week brings with some drops in the cals and slightly lower fat. i’ve been hitting pretty much: 50-55% fats/ 45% P/ 5-10% C. good fats of course.
What’s your end goal with this diet?
[quote]rcfromdb wrote:
What’s your end goal with this diet?[/quote]
why am i skeered to answer you, Bobbi?
my goal has been and always will be to attain a level of leanness that will show off my muscles. i like curves in appropriate places. or i should say i accept mine and know there will always be a certain degree of curve on me. i just want to get leaner.
and then maintain. i’m running out of words before you doze off, so i will say this:
if you have some advice for my goal, then pretty pretty please share with me. even though i know you aren’t a cardiologist. 
[quote]talenaah wrote:
kick ass metabolic work tonight: 1.5 hour total time in gym
10 min “usual step up /unilateral leg stuff” with 15 DBs
then 70 min solid of the following: short rests when i needed it, about a min after 5 min of solid work or after superset
farmer’s w/ 2 x 25 plates, up and down stairs for 10 min
pre-set BB 50 lbs superset of the following:
alternating lunges 15 L/15R
RDL, heels elevated 20 reps
(threw in step ups with 15 DBs 10 each leg)
front squat ATG x10
BW step ups 1 min
Repeat the superset x 4!<<<i was getting some looks doing this stuff. approving nod from the x trainer in there working out. last 3 sets only did 10 on the lunges.
no rest between the following:
lying ham curl: 2 x10 45 lbs
2 x 15 hypers
leg “push-downs” 70 lbs 2 x 10 each leg
seated leg extensions 2 x 15 @ 85<<<<burn baby burn
more BW step-ups, cross-overs
3 x 20 25 DB swings (hip thrust thing)
last 10 min max incline walk at 3 mph.
food today: just under/around 1400. <<going to have to do some of these low days here and there. progress is slooooooow!
[/quote]
I’m AMAZED you were able to do all this with so little food! Are you Superwoman? Because that must take some dedication, good job! I just hope you don’t go too low with your cals, have patience, the progress will come!
thanks Rblue. that is the lowest i’ve been-and it actually ended up just over 1500…forgot about the mayo i had on my broccoli! i’ve been hitting 1800+ pretty consistently so i thought i better throw in a couple low days here and there.
that doesn’t sound very concrete T… what are your solid goals? real goals with real ways of measuring to know if you have or have not reached them…
She’s right - you need to set a realistic goal and a timeframe. Such as a photoshoot (as Kimba has done). Otherwise you can be dieting for ages with no real end in sight, and that can backfire spectacularly.
well damn you both with your concrete goals and metrics…just kidding. i get what you are saying.
well, i can’t use a number on the scale as a measurement because i don’t know what # will = hot. <<in my mind
so, off the top of my head, let’s say i want to lose some inches. how many? shit, i don’t know. 3 or 4 of mah belly would be nice. 1.5 off my arms for sure. 1-2 from my hips. and maybe 1 off the booty.
since my scale lies and says i’m (as of today, now under 17% BF) i guess i could set a goal of 10% and then i would maybe be a real 18 or so.
Cal, i like your nan (i believe is who said it) “when you jump up and down and only the naughty bits jiggle”
i plan to stick to this eating/wrk out plan until i head out to AZ in April to see my friends. this gives me 5 weeks to see what i can accomplish.
today: 146.6…this is great, movement downwards and a mental boost!
had a teeny slot of time to hit the gym that closes at 6 on sat.
25 min of my 2x 25 plates farmer’s walk and up & down the stairs routine. totally random, tri bench dips, step-ups, high knee ups, 15 DBs, bulgarian splits, SLDL, hypers, assisted pull-ups. more up down stairs. did all that stuff with rest period of maybe a min every so often.
came home and rode the recumbent bike in the garage for 40 min.
foods: starting a mild carb-up that will end tomorrow late afternoon. under 1800 cals, 40% F/ 37 P/ 23 C
i’m sure i will get eye rolls when i mention i have wine pick up tomorrow so my carb up will include some vino. eye rolls because yes, i know this is slowing the fat loss which i’m complaining about. being on the AD, i chose to partake of some vino rather than a huuuuyyge carb-up on some weekends.
[quote]talenaah wrote:
had a teeny slot of time to hit the gym that closes at 6 on sat.
25 min of my 2x 25 plates farmer’s walk and up & down the stairs routine. totally random, tri bench dips, step-ups, high knee ups, 15 DBs, bulgarian splits, SLDL, hypers, assisted pull-ups. more up down stairs. did all that stuff with rest period of maybe a min every so often.
came home and rode the recumbent bike in the garage for 40 min.
foods: starting a mild carb-up that will end tomorrow late afternoon. under 1800 cals, 40% F/ 37 P/ 23 C
i’m sure i will get eye rolls when i mention i have wine pick up tomorrow so my carb up will include some vino. eye rolls because yes, i know this is slowing the fat loss which i’m complaining about. being on the AD, i chose to partake of some vino rather than a huuuuyyge carb-up on some weekends.
[/quote]
I support the vino consumption! I’m pretty sure there was an author on here who advocated drinking a glass of red a day too, said it actually may help with lipolysis. Enjoy one of the fine pleasures in life, is what I say! (The fact that I sell booze for a living has absolutely nothing to do with my verdict, btw)
thanks for the support RBlue. vino IS good for the heart and soul. today is absolutely gorgeous over here, the Valley will be stunning i’m sure.
made it in to the gym for a quick 40 min circuit of the following:
quick step up warm up stuff (no stairs but the usual suspects)
WG lat pull downs 2 x 75
DL 5 x 10 @ 115
10 OH squat w/ bar
HS iso lateral row, 45 plates 2 x 10 each arm
bent-over DB rows 3 x10 each side 45s
DB pull overs 2 x 10 w/ 35
out of time but i think it was effective. off for some scrumptious food and vino.
fooooood
food was damn good but didn’t have the WOW factor i was looking for. Cindy’s Backstreet Kitchen in St. Helena (owner is Cindy Pawlcyn, the female Napa frontier who put fine dining in the Valley over 25 years ago with her first restaurant, Mustards. been to the restaurant a few times before, friends hadn’t)
i had a risotto with beautiful tiny asparagus slices, artichoke hearts and lemon zest. it was ok-i like the heartier types of risotto. main dish was wood oven roasted duck in a light jus w/ tiny pearl onions and some lovely olives that were the perfect acidity to cut bring the plate together and 2 very yummy potato croquettes.
our table had one of the well-known dishes for an appetizer, Stuffed Piquillo Peppers, cumin braised beef & charred tomato salsa <<<the ‘salsa’ was a delectable smoky smooth sauce that was the perfect spice to the sweetness of the stuffed peppers. excellent but i think i was in the mood for more carbs, such as a housemade pasta. it was still delish, however!
apparently i’m out of time to train, i have to facilitate another class at work today. maybe something tonight to report other than food porn.
Im craving some home cooking…meat loaf, those little pillsbury crescents and mashed potatos…mmmmmm
;p
there is a meatloaf dish on the menu, MIM. i make a pretty fantastic one myself.
if you are doing AD-ish eating, you could have meatloaf,no?
here is a quick pic i snapped on my phone. weather was perfect yesterday but now it’s already cold and looking like rain coming again. which is actually great because i will be trying my luck at boarding this weekend!
that little hillside is at Pine Ridge. it’s the only block of Chardonnay grapes in the Stag’s Leap District. a tiny hill with perfect conditions for it.
actually, i’m missing the part of the hillside with chard, it’s up higher and to the right. those are likely Cab Sauvignon<<<<<YUMO!
ya, but whats meatloaf without mashed potatos?
I love alcohol, especially mixed with protein powder