I took a T-Nation break, but I’m back! I’ve got a food plan - never followed a strict plan before. I always figured I could do “better,” or “I’ll just substitute this & that.”
1 gallon of water per day. The bodybuilder who designed it said "one cheat meal per week" but then wrote on the sheet of paper "one cheat day per week."
He's been in a competition for the last few days, so I don't have clarification on 1 cheat meal, or if he really means one whole cheat day.
I am 5’ 5" 164 lbs on my home scale. I am pretty happy with my body, but damn I just really wanna see what I can do! I’m a size 10. I have a slim stomach. I have strong thighs, and strong glutes.
When I lift, Mon/Weds/Friday I do:
Deadlifts 25 lb dumb bell each hand 3 x 20
Squats 25 lb dumb bell each hand 3 x 15
Chinups (body weight) 3 total on a normal day. Sometimes I pull the muscle along the lower part of my right rib cage. On a good day I can do 5.
Pushups (body weight) 3 x 20
tricep dips 15 lb DB, 3 x 12
hammer curls 17.5 lb DB, 3 x 15
flys 17.5 lb DB, 3 x 15
Lat pulldowns (alternative if I don’t do chinups) 120 lb 3 x 12
I mix up the upper body part of my workout, depending on how I feel.
On Tuesday, Thursday, Sat and Sunday I either swim, or do HIIT sprints, or 45 min treadmill at 3.5 incline with 3.5 speed, or 45 min elliptical at 6.0 resistance. I’ve been doing this type of workout since 2005. Remember the old Fahrenheit commercials?! That’s how I found T-Nation!
I have an alternative bar to lift with at home. My home deadlift bar has 135 lbs right now. I just bought a 7’ Olympic bar at Goodwill for $ 7 (RAAAWWWWR!) so I can FINALLY go back to doing 90 # on the olympic bar. If I lift at home, I switch to jump squats with a 25# plate held to my chest, and I do some rows where I lift a 45# & a 25# plate to my chest (along with smaller DB work).
Ok, last piece of info. We have a weight loss program at work. Their hand-held electronic thingy says that I have BMI of 28.9%, body fat 35.1% and they seem rather fond of telling me that I am “quite obese.” They don’t know that I’m doing this food plan. They say that more than 6 ounces of protein a day is too much for me. They also say that I should not get my heart rate above 120 at any time. They say that I MUST take one day a week off.
So - - I’ll post kitty cat pictures to invite feedback, if you’d like! One thing I am NOT willing to do is to take a day a week off. I don’t want one. I have read all the stuff indicating that it’s a good idea. But that’s not me. I’m kinda stubborn. Is this a good time to mention that I was in the USMC? Or that I just turned Forty years old and LOVIN’ IT ?!
XOXO to Hot Rockin Vixens ! OuroBoro, OG, GrnEyes, Rhonda, kudos! I missed my fun friends!!
Hi Mom in MD - been kind of following your progress. ;o) Nice to see you, too.
Nikki - Bah-BANG with the Bootie, girl! Awesome! Nice to meet you. (Oops. I should have said that before talking about bootie.) Dang it - I have no manners at all. Hee hee.
And personally, I think that BF toy is BS. I’m sure you have quite a bit of muscle with the numbers you do. But once you put anything above 115 in a machine like that, you’re going to be fat.
Any more protein than a chicken breast a day and training more than 4 times a week will kill you. rolls eyes
Just smile to their face, and laugh behind their back, that’s what I do.
I’d love to see pics of you!
And it’s not b/c you look and sound like a hottie. This is for pure feedback reasons.
[quote]melanieamber12 wrote:
HIIIIIII nice to meet you and your log.
Tell the people at work to go FUCK right off.
jealous of your $7 steal. awesome.
_Mel[/quote]
Hi Mel ! Thank you ~ I’m looking forward to weighing in on Thursday (one week). I should have another appt with the “MOVE program” (the weight loss people) in about a month. I work for a hospital, and it’s part of my health plan. I’m glad they’re available, but even they tell me that they’re used to people with diabetes, heart disease, etc. I check out 110% fit. (Yay!)
[quote]melanieamber12 wrote:
HIIIIIII nice to meet you and your log.
Tell the people at work to go FUCK right off.
jealous of your $7 steal. awesome.
_Mel[/quote]
Hi Mel ! Thank you ~ I’m looking forward to weighing in on Thursday (one week). I should have another appt with the “MOVE program” (the weight loss people) in about a month. I work for a hospital, and it’s part of my health plan. I’m glad they’re available, but even they tell me that they’re used to people with diabetes, heart disease, etc. I check out 110% fit. (Yay!)
Hungry ~ 13,000 posts? 75% of them cat pix?! RAWWWR, hun! Love that one. It definitely IS time to kick ass & make miraculous muscle - cuz you know “they” all think we get the nice muscles by magic, right? LOL. Time to sculpt!
[quote]reneeweimer wrote:
Hungry ~ 13,000 posts? 75% of them cat pix?! RAWWWR, hun! Love that one. It definitely IS time to kick ass & make miraculous muscle - cuz you know “they” all think we get the nice muscles by magic, right? LOL. Time to sculpt![/quote]