Well, you couldn’t have put on 4 pounds of fat overnight. Eat clean today and tomorrow, and that shit should be gone. Fresh start!
Did a pretty chill workout tonight which I won’t write out. Higher volume back and shoulders with some biceps in there too. And lots of push ups and pull ups.
I have decided to put the Anabolic diet on hold for the next two weeks in order to keep my energy levels up for training and to hold on to some energy stores for the meet. I will come up with a diet plan tonight with either a 60/20/20 P/F/C split or something more like 45/35/20, not sure yet.
I will definitely use the AD after the meet to drop body fat. I am actually pretty pumped since I have seen such awesome results with it even at higher calories.
So good times.
Chillin out tonight and going in to train at Todds early tomorrow!
so you can do real pull-ups too? that’s one of my goals…
kicks ground cuz i’m the kid outside watchin the cool group doing pull-ups
did i miss how much you’ve lost (inches/lbs) while on the AD? sorry it’s hard for me to keep up with everyone sometimes…enjoy your chillin evening and train hard tomorrow!
Wait, skimming your log, why would you do the 181? You know it’s 181.8 lbs…v. 165.2 lbs. I thought you were around 165 ish…
181 frequently is less competitive than 165, but hell…I hate being a 181er right now.
Your deadlift is kickass.
At Nationals this year, I deadlifted around 350 equipped at 165…the top women were over 500. Suck.
pushmepullme - Well my weight has been fluctuating between 170 and 172 over the last week. However I woke up this morning post naner split at 175. We shall see what turns out tomorrow. I considered trying to drop down to 165 for like two seconds before deciding that I didn’t want to sacrifice strength in order to make weight for my first meet. I feel like that is something I can do afterwards and plan on it. I would like to enter my next meet in the 148 class (idealistic) but would be happy for 150-155. Cutting begins Dec 7th:) BTW, 350 is killer!
talenaah - before we went on vacation, I was pumping out the pull-ups (ok, actually neutral grip chin-ups) at like 20-25 a day split up between sets. A few months have passed since I was consistently training them, which is SO crucial. I psyched myself out after putting on a few pounds that I would be too heavy. At the moment I feel great, lean, and strong, so I gave it a go after 4 months absent. I did about 7 bw and then 23 with Aarons help. Overall, though, with the AD I have lost about 5 lbs in 2 weeks. Probably would have been more if I hadn’t let a few cheats sneak in, but whatever. Again, once I decided to do the meet, my diet focused changed from dropping body fat the keeping energy. Totally going back to it in a few weeks. Also, I don’t measure, although I probably should. All I know is that my arms look a little more muscular, my shoulders look huge (awesome), my thighs may be a little leaner but they have a LONG way to go, but my ass looks fantastic. Seriously, get on the AD!
[quote]shaunar25 wrote:
pushmepullme - Well my weight has been fluctuating between 170 and 172 over the last week. However I woke up this morning post naner split at 175. We shall see what turns out tomorrow.
I considered trying to drop down to 165 for like two seconds before deciding that I didn’t want to sacrifice strength in order to make weight for my first meet. I feel like that is something I can do afterwards and plan on it. I would like to enter my next meet in the 148 class (idealistic) but would be happy for 150-155. Cutting begins Dec 7th:) BTW, 350 is killer!
talenaah - before we went on vacation, I was pumping out the pull-ups (ok, actually neutral grip chin-ups) at like 20-25 a day split up between sets. A few months have passed since I was consistently training them, which is SO crucial. I psyched myself out after putting on a few pounds that I would be too heavy.
At the moment I feel great, lean, and strong, so I gave it a go after 4 months absent. I did about 7 bw and then 23 with Aarons help. Overall, though, with the AD I have lost about 5 lbs in 2 weeks. Probably would have been more if I hadn’t let a few cheats sneak in, but whatever. Again, once I decided to do the meet, my diet focused changed from dropping body fat the keeping energy.
Totally going back to it in a few weeks. Also, I don’t measure, although I probably should. All I know is that my arms look a little more muscular, my shoulders look huge (awesome), my thighs may be a little leaner but they have a LONG way to go, but my ass looks fantastic. Seriously, get on the AD![/quote]
Alright…play at 181…but end up at 148. 165 is my territory, and 181 is Firebug’s! Of course, neither one of us is where we are supposed to be right now, lol.
I really, really liked the AD, I think I’ll go back on it.
must read up more on this AD…my body hates a lot of carbs at once though…not sure how I would work the carb ups…
Best wishes!
[quote]shaunar25 wrote:
my ass looks fantastic. [/quote]
i don’t doubt it…but i thinks pictures are in order here…
[quote]
Seriously, get on the AD![/quote]
i love lo-carb lifestyle…i’m familiar with the gist of the program, but like Mom in MD, i’d rather not do a huge carb up (is it for 1 or 2 days?) i guess i should read up more. at least i have time to see how things work for you before i jump in. i know it’s successful, i’m just on the fence about what i’ll do. maybe i’m dreaming, but i think we have a similiar build…i’m shorter with a little more fat though…
[quote]talenaah wrote:
i love lo-carb lifestyle…i’m familiar with the gist of the program, but like Mom in MD, i’d rather not do a huge carb up (is it for 1 or 2 days?) i guess i should read up more. at least i have time to see how things work for you before i jump in. i know it’s successful, i’m just on the fence about what i’ll do. maybe i’m dreaming, but i think we have a similiar build…i’m shorter with a little more fat though…[/quote]
most people using the AD to “cut” only do one day carb up. i’d usually do two, but keep my low carb days pretty low calorie. the nice part is that you KNOW at the end of the carb load that you have to go right back to low carb. u’ll find you actually crave it.
as far as the carb up… the tricky part is keeping fat intake low. most of the junk carbs people go for tend to have fat too.
i could get away with eating a TON of junk… some people have to have really clean carb ups.
the AD is supposed to be done for more than 6 months at a time for ur body to actually fully adjust to the carb cycling … and get the most benefit out of it.
i loved the freedom on the weekend but would drink too many of my calories. lol
i actually liked the UD 2.0 (lyle mcdonald plan) better than the AD for fat loss because you have only 4 really low carb days… and then a couple medium days and then the 1 carb load day. it definitely made it easier to segue back into “normal” eating.
/hijack
pushmepullme- if I can get down to 148, I think I would literally walk the streets naked. I believe with hard work and discipline I would get down to 155 or so, but I don’t think I have been less than 150 since like junior high. But let’s hope.
dejavued gives a lot of great information. I do think doing anything longer term is the best way to get all the benefits out of it, except a super low cal cut…thats no bueno. They say to start the AD with a 12 day fat/pro only to get your body fat burning. I think the carb up can be anything you feel is best, meaning anywhere from 12 hours to 48 hours.
And you will be surprised at how the carbs fly by. My carb up had me eating 45 carbs per meal, and I would always go over pretty quickly. Going over in carbs and cals during the carb-up are actually encouraged and you counter this by lowering your cals during the low-carb week. And dejavued is right when she says you start to crave the low-carbs days.
However, I did find that with training being so taxing, EVERY Wednesday I would put in a tiny cheat, like a few tortilla chips or something. My body would literally start craving carbs from being so fatigued. Right now, with trying to keep weight on, I would divulge. However, when I use the AD to cut in a few weeks, these cravings will have to be curbed.
I am officially putting the AD on hold for a higher carb diet for the next 21 days. What I am going to do is keep my basic splits from the AD, but substitute 30-35g carbs for two meals instead of fat, morning and PWO. My prerogative is to have increased energy during my workouts, for the meet, and get higher fiber in my diet. Let me tell you, you get a lil backed up some days on the AD;)
I am nervous because I have my fingers crossed I won’t put on too much weight, but even if I do, it is only for a few weeks.
Going in to train in an hour or so. Not sure what we are doing. Possibly squat, but then I am pulling for 1 rep on Wednesday, so not sure if he will have me going balls out today.
Will write more later.
good info ladies! It definitely sounds more doable than this whacked out diet of low fat and low carbs I’m on…but in a sick way you get used to it! And I am still averaging a loss of 2lbs a week…
Shauna- you are making a smart choice…and YAY for more food!
Mom-in-MD - That’s awesome that you are having success with your eating plan…is it low-carb/low-fat all the time? How much protein do you eat? Have you ever cycled carbs? I am always curious to know what other people are doing and what is working for them.
Well…I ate like poo last night. The day started out pretty good. Trained at Todds and it went something like this:
Warm-up - you know the drill
Squat - came in prepared to train the squat, but knew it wouldn’t be really heavy weight. My back was pretty sore from the higher volume workout I did the night before (which I kept pretty light knowing I was going in to Todds the next day), so I didn’t want to force anything when I am pulling deads for 1’s on Wednesday and it will be my last chance before the meet. So the workout didn’t break my balls but it felt good to train the squat in a way I haven’t before.
Warm-up
bar X 10
95 X 8
115 X 5
135 X 5
155 X 5
185 X 3
200 X 3
What was really awesome about the heavier sets was that I was in a room of amazing guys of course, but super amazing women, all internationally competing master division powerlifters, who also do the judging at meets, who were standing there judging my squats and calling out commands. Pretty sweet, and glad it was pretty easy because I didn’t want to make a fool of myself.
Also, going from my squat experience at a regular gym to Todds is such a drastic difference, not only just in atmosphere, but in my confidence level. At 24hr, I never really had a spotter besides Aaron sometimes. So I wouldn’t feel as safe packing on the weight, or I would do box squats on a pretty high bench because I didn’t want to get stuck with 225 on back and not be able to stand up.
But here, when you have a 275lb guy, covered in tats, who has a 2300 meet total, you can get your ass to the floor and feel comfortable doing it (his name is Ricky BTW and he’s great!)
Assistant movement - Pause Squats
3 sets X 3 reps (I think…may have been more sets)
Kept it at 135 the whole time to really get down there and focus on control. Ricky recorded me a few times and it was good to see where I needed to get down more. My biggest problem with the squat in practice is not being consistent with my depth. Rep 1 is shallow and then Rep 2 and 3 are great, or something along those lines. I need to get that dip at the bottom going on.
Anyway, my meals were good for the first half of the day, but Aaron and I and his parents decided to go eat at the new restaurant I will be working at (it is opening brand new in Seattle but they have two other locations in the suburbs so we went to Issaquah). I haven’t drank in like a month and a half, so it was nice to have some wine, several glasses of wine.
But it was mostly the food, which was good, but it is a fancy pants restaurant, so everything is very rich and buttery and oily and once that wine kicked in, my nutrition sense shut off and I ate the mashed potatoes and the bread and the skin on the chicken and the desserts. After we got home, I felt super dehydrated and my belly hurt (it was a great time thought, don’t get me wrong and it was nothing with the food itself).
Over time I have realized more and more that I just can’t eat like this anymore. My body literally rejects it. So I basically passed out by like 11pm. I woke up pretty early, but am bloated, lethargic, and just feeling pretty crappy (a food hangover, not a booze one). it was good though to see what this restaurant is like in action. I really hope they will have a fridge where I can put my food during my shift. That I am really worried about.
Going to buy work clothes and then probably hitting up the gym to do some cardio…maybe.
Shauna, my goodness girl but I COVET, can I say again COVET your squatting ability. Daammmmnnnn. I’m also pretty jealous of having the real-life company of female powerlifters. That can’t help but be inspiring!
My body rejects lots of buttery, oily, high carb, crappy food too. A little of it is alright. But I can’t do meals like that anymore without that shitty hung-over, tired feeling the whole next day. So not worth it.
[quote]shaunar25 wrote:
155 X 5
185 X 3
200 X 3
Those numers are fantastic!
200lb squat??!!?? You are super strong. It took me forever to break 200lbs!
Awesome job!
I’m on the AD right now; my carbups are kind of junky but I’m not really cutting right now. (I’m going for more muscle; eyeballing it, I think it’s possible that it’s working, but who knows.)
I feel fresher during the week, and it’s nice being able to just postpone junky food instead of giving it up entirely. Also, I’ve gotten to like my “top-heavy” protein + fat way of eating. When I visit my folks and have to eat like a "normal’ person again (i.e. barely any protein) I find I’m constantly hungry and crabby.
I lurve your squats, Shauna.
Hey Shauna! Hell fuckin’ yeah on the squats! Especially since you weren’t doing a ball buster! I would love to see (or be afraid to see) what you consider a ball buster! I am seeing a lot of you guys talking about the AD (Anabolic Diet?) is there a link to that? Im curious what its all about!
Alisa- ‘postponing,’ instead of restricting…good one!
Go Shauna! Eat a cupcake! 
Oh ya, the diet I’m doing is the ‘rapid fat loss.’ (Lyle McDonald)
Pretty boring…less than 20 grams fat and carb per day…and there is a set amount of protein(170 something) but I eat based on hunger…the lb of ground turkey I pound after training for example, is about 120P, LOL!
You are supposed to get one refeed a week, but I am still trying to figure out how to do that without feeling jacked up for three days after…Im thinking less volume of food, perhaps…(maple syrup, raisins, etc) I don’t eat gluten.
How many calories do you get a day? That sounds like it would be incredibly low…