Friday, February 24, 2012

MILESTONE!

I haven't seen a number in the 130's on my scale in... at least 6 years. This morning I woke up, stepped on the scale and this is what I saw! (please disregard my unpolished toenails!)

I promptly hopped off the scale and did a happy dance! :-D Well tried to but quickly discovered my calves and hamstrings are sore from last nights work out. I then text RR this pic (because he'd gone downstairs and I was too lazy.. i mean sore to run downstairs and tell him. He then came up and tested out his new calipers on me, to measure my body fat percentage. I'll give you a few minutes to guess which category I fell into.
(if you click on the image you can see the full size version of it)



Ready? My body fat is a whopping.... 22%!!!! Which puts me in the LEAN category! More attempts at happy dancing. On the downside, I'm no longer planning to make red velvet pancakes for breakfast, gotta keep up the momentum while it lasts! :(

And for shits and giggles, (also so no one thinks I'm just sucking my stomach in) this photo shows my regular vs flexed (& sucked in) tummy. I need to see more of the photo on the right in my mirror everyday.


Thursday, February 23, 2012

Food dairy 2/23

Breakfast: Protein shake (1 scoop Banana Cream flavor Muscle Milk, a whole banana, and approximately 10 oz of water - 255 calories) - Total 255 Calories

Morning Snack: Yoplait Thick and creamy Vanilla low fat yogurt - 180 calories

Lunch: Lean Cusine Chicken, spinach and mushroom panini- 310 calories; Safeway Organic Creamy Garden Tomato Soup ~3/4cup - 239 calories; TOTAL - 549

Took my vitamins and allergy meds at lunch. (60 mg Ginko Biloba, 1200mg Fish Oil, Nature's way Alive! Women's energy Vitamin) - TOTAL 12.5 calories

Dinner: Homemade Chicken Wrap - Chicken marinated in McCormick's Mesquite Marinade mix (baked) - 290 calories, Sargento Low fat Mexican cheese 1/8 cup - 40 calories, Canola Oil Mayo - 40 calories, Mission 100% Whole Wheat Tortilla 0 130 calories TOTAL - 500 calories

After Dinner I took a Fish Oil pill and another Ginko Biloba - 12.5 Calories

For a Grand total of 1534 calories

I normally drink a protein shake after the gym but I got distracted by stinky trash (don't you hate that?!?!?) and forgot.

Workout

Superset
*Hamstring curls (done on a leg lift machine. Stand facing the back of the chair, and kick your leg back towards your butt) 15 reps @30-40lbs (3 sets total) then
*Leg Raises (on "machine") 15 reps, no weight (3 sets total) then
*Forearm Curls 15 reps, 10lbs (3 sets total), 30 seconds to stretch as needed then back to hamstring curls.

Superset
Hamstring curls (1 set of each back to back)
15 reps @80lbs (3 sets total) then
12 reps @95lbs (3 sets total)
in between sets of hamstring curls did 2 sets of Glute/ham/raises (not sure hat its really called but its a machine here your standing and one leg at a time you lift your leg, like a one legged march, and as you lift that leg you push up the bar and weight) 15 reps, 90lbs (3 sets of 2 sets)
then back to Hamstring curls.

Deadlifts- 3 sets of 15 reps with bar (then RR decided I needed a 5lb weight on each side) so 1.5 reps with just the bar, and 1.5 reps with 10 lbs.

Calf raises machine (RR is gonna have to chime in in the comments and tell you guys how much weight was actually on there)
15 reps, 40 lbs (guestimating) 3 sets total after each set he increased the weight
15 reps, 50 lbs (still guesstimating) 3 sets total, then
15 reps, 70 lbs, (still guesstimating) 3 sets total, after this set he decreased to 50lbs, then 40 lbs, then added weight back to 50, and 70, and then decreased it again.


After this Double R had something else planned but I was already kinda pissed that since tommorow is hair day, which as every black woman knows means that today should have been hardcore cardio day and NOT hardcore leg day. So I said eff that and hit the treadmill. Ran/walked for 34min and burnt ~234 calories (Feel free to either tell RR or leave a comment about how wrong he was for today's workout)

Here's hoping I can drive my (stick shift) car to hair salon tomorrow. If not, RR is gonna have one ANGRY black woman on his hands. :/

Wednesday, February 22, 2012

Updated Goals.

So in my head I look like this everyday.... However, my blog post below made me realize her abs are better than mine, but I think my quads/thighs are better. :)


Long Term though, I want to look more like this. With everything defined, but not too defined. I'm especially in love with her quads.

Results and lessons

Its been 5 months and I'm back! I'm happy to report that I'm officially 5lbs lighter than I was last time I blogged. Other good news, I entered a "Biggest Loser" competition at the gym during the month of Dec and I WON! I lost 4lbs from my Dec. 5th weigh in (~148 lbs, I was up a few pounds from thanksgiving) to ~144lbs Jan 8th. Which is pretty darn good progress considering I had a birthday, Anniversary, Christmas and New Years all in that 30 day span. :-) I now have a free personal trainer for a month, which I plan to use a closer to bikini season. ;)

Since then, I've worked my way back and forth between 140.0 and 143.0 Mind you these are my naked, first thing in the morning weights, which I know is probably cheating but whatever they're more consistent than my night time weigh ins. Case in point last night I as 146.6, tonight I'm 142.2; whereas yesterday morning I as 140.6, this morning I as 140.8.

Anywho, lately I've been playing with my caloric intake to try to figure out whats the right amount for me. I've started using My FitnessPal, (and briefly used Spark People although I mostly log in once a week just to record my weight) both recommended I eat around 1200-1300 calories based on the fact that I spend about 9 hours a day chained to a desk. I quickly found that keeping my intact around 1300 calories was REALLY hard to do, I was ALWAYS hungry! Then one weekend, I OD'ed (on food) and found that when I eat 1700-2000 calories I tend to be lighter in the morning, regardless of how out of control my night number is. That's said I'm also more focused on food as fuel. I still eat cake, cookies and stuff but its not often.

My diet recently has consisted of things like applesauce, protein shakes (Banana Creme flavored Muscle Milk powder, with ~10 oz of water and a whole banana blended in), yogurt, pears, bananas, tomato soup, baked chicken (can't wait until grilling season!!), eggs, fish and a lot of healthy home cooked meals with large helpings of veggies. I've never been big on red meat so unless I have a burger... (Which I haven't had in so long I can't even remember the last time) I will occasionally do a lean cuisine for lunch but I'm really trying to avoid processed foods.

I've been trying my hardest to drink 64 ounces of water a day, I learned today that you're supposed to consume half your weight in water. Which means I should be drinking ~71 oz of water. I usually wind up closer to 32, but I'm currently at a little more than 57 oz and I'm sipping on a glass of water as we speak :)

Workout-wise, I've stopped rebelling (as much) against RR's workout plan. For me, my biggest learning in that area has been around my form, and using heavier weights. So as of today I'm starting to push myself and lift heavier than I normally would. I typically resist heavier weights for fear of bulking up and looking like a man, Serena Williams, I'm looking at you! LOL Our workout is typically about an 45min to an hour of strength training, where we do 4-5 sets of 15-20 reps, doing 3-4 exercises for each of the 2 body parts we work each day. Today was back and butt, followed by 20-30 min of cardio. I used to do a lot of running on the treadmill, but until this week I've been cheating on the treadmill with the elliptical and the ArcTrainer. I've been back to jogging/running this week. I've forgotten how good it feels to run.

I will also concede defeat. For my birthday, MiekSpeak, gave me a Fionna Sports bra and I kinda love it! You can see it in the full body progress photo below.




As I've mentioned, I've switched protein shakes, I've also started taking vitamins again. My old multi-vitamins (Centrum) were making me sick, so I stopped because my vomiting every morning is probably the reason why RR has his first gray hair. LOL
I'm now taking Nature's Way Alive Women's Energy Multi-vitamin, I'm also taking Fish Oil, and Gingko Biloba. So maybe I'll remember to blog more often too! :)

Progress photos:




 
Design by Free WordPress Themes | Bloggerized by Lasantha - Premium Blogger Themes | Hot Sonakshi Sinha, Car Price in India