Liftnlady's new journal
 

I thought I would start a new journal as the NHE plan did not work for me. This time around I am doing a calorie/carb cycling plan. Proteins and fats will stay consistent but calories and carbs will be cycled. Goals are to decrease body fat/ increase LBM. I am ding a combo of heavy lifting to maintain/increase muscle mass and promote muscle hardness, followed by circuit style training for 30 minutes.

6/25

20 min HIIT AM

PM-Gym

Bench Press

75 x 4 x 6

SLDL

115 x 4 x 6

2 depletion cycles completed

Calories- low cal low carb day

1398 cals
prot-176
carbs-46
fat-42


No workouts for the weekend as I am off to reno for some gambling and barbeque festival this weekend

I'm doing something similar. It'll be interesting to watch each other's progress on this.

yah !! just make sure you email me randomly throughout the day and tell me to ignore the bowl of perpetual candy that is just a few feet from my desk...otherwise I will have no progress to watch :p

Somebody here was waving krispy kreme under my nose yesterday.

Grrrrrrr...

It helped that he's a little too heavy.

:)

Hi Liftnlady!
Thanks for stopping by my gallery-- I appreciate the feedback! I`m still pretty new to the lifting thing, but the progress pics tell me that this is the type of exercise that my body thrives on. I have seen your posts around a bit and I`m thrilled to see a community of women lifters. It`s a shame that we are all over the place-- I wish there were more women out on the gym floor at my gym.

Anyway, thanks again, and take care! I`m off to do cardio!

-dogbone

hey DB....you have great shape and your body definitly likes the weights, the transformation in from your last pics is fantastic ! I can see that you have some good mass that will lean up nicely into some great muscle..keep up the great work.

I am off to gamble eat barbque and relax for the weekend...see ya'll Monday :wave:

Have a great time, Liftnlady!

6/28-Happy Monday all :wave:

Well back from my wild weekend get away, 4lbs heavier (sodium and carbs)...so back on plan I go !!

AM-20 min Incline treadmill
PM-25 min HIIT

Cals-Low cal/Low Carb day

1309 cals
162 prot
61 carbs
46 fat

Meh - call it an extended refeed.

Nice to see you back!

yeah I was not concerned about it....I already planned to enjoy my self this weekend, have some good food that was not necessarily good for me :D

the water weight will subside and it makes low cal days like today a little easier.

good to be back ...thanks missy

Hi Liftnlady!
Damn the sodium....but I`m sure you had a great time gambling and bbq-ing-- wish I had that much fun this weekend, but I`m still recovering from being high on paint-fumes (painted a room...tee hee).

Btw, a little shameless self-promotion here--- I don`t know if you do carb-ups which require slow-carbs like oatmeal and bananas, but I developed a rather tasty low fat banana bread recipe to provide an alternative to those tasty oatmeal dinners we all love so much.... :rolleyes: Anyway, its in my journal, and on the recipe board under "breads".

I missed my lifting workouts this weekend too, so I am with you in terms of climbing back onto the horse. Today is tris and shoulders. Gotta love mondays!!

Take care.

dogbone

Hey DB,

Yeah it was nice to feel like a normal person again and not have to eat 6 times a day and coutn everything...though I am paying the price now..but it just makes it easier to stick with the program, and we all need a break every now and then.

I saw your Banana bread and am going to try it, I was gonna make one tonight actually..I do not have carb ups per say, but have 2 high carb days ..I also have a banana blueberry flax bread recipe I will post up that is pretty good as well.

Have a good one and enjoy the gym!!

You too! The blueberry banana flax sounds great-- can`t wait to give it a shot!

-db

6/29-ok here is the plan for tomorrow

PM
Shoulders-Barbell Presses 50 x 4 x 6
Lats- Assisted Pull Ups 40 x 4 x 6
Depletion circuits-2 completed in 30 minutes

med cals/med carb day

cals 1575
prot 166
carbs-95
fat-50

<Only 50 g of fat!> (cries... :cry: )

I'm such a fat junkie!

The high-low calorie thing seems to be what I'm settling into myself. I think it may be part of the puzzle for me, too.

it is actually not that bad once you get used to it, and it seems to work. It also allows me to eat more of the things I like to eat like fruit and keep my calories low. I just make sure I take my Fish oil caps to get my omegas.....but there are days I miss my avocados and coconut cream pudding :yum:

6/30-ok here is the plan for today

Training-

SLDL's 125 x 4 x 6
Barbell Curls 45 x 4 x 4, 55 x 4 x 2

2 depletion circuits in 30 minutes


High cal/High carb day

cals- 1811
prot-209
fat 43
carbs-140 (net)

Hey LiftnLady!
Thanks for coming by my gym log-- I like leg workouts. I always feel stronger with lower body than with upper. Nothing better than feeling a little like jello below the waist as I totter happilly from the gym. :lol:

Anyway, I posted that sweet potato fry recipe in my log. I`d love to take a look at yours though-- I didn`t think to use egg whites! Btw, still waiting on that blueberry flax bread. :yum:

What are SLDLs?

-db

those are stiff legged dead lifts.

Ok...here is the recipe for Banana Blueberry Flax Bread

1/2 cup whole wehat flour
1/2 cup soy flour
1/4 cup flax meal
1/2 cup almond flour
1 tsp baking soda
1 tsp baking powder
1/2 cup butter
3/4 cup brown sugar twin
1/4 cup splenda
2 whole eggs
1-2 bananas (less carbs with one banana)
1/2 cup blueberries
walnuts (optional)


blend all dry ingredients together

cream butter, eggs, sugars together, then add bananas and mix until all pureed.

mix dry and wet ingredients together

Pour into loaf pan, bake at 350 degrees for 45-55 minutes or until knife comes out clean.

Cals for 10 servings...these are big servings BTW, so you can eat a smaller piece

cals 227
carbs-18
sugar-7
protein-6
fat-15

Yum! Can`t wait to try it!
I bet that on my carb nights, I`ll could replace part of the butter with applesauce and replace the almond flour as well since my carb-up nights require me to keep the fat content really low.

Thanks for the SLDL breakdown. Duh. I`m bad with acronyms. :)

-db

oh yes I am sure applesauce or yogurt works quite well, and you could just use more soy or whole wheat flour instead of the almond flour...then the carb count would be higher.

ok here is the plan for 7/1

Training-none

Cardio-30 minutes incline treadmill

low cal/low carb day :(

cals-1200
prot-160
carbs-53
fat-27...Built I can hear ya screamin now ;)

Aaaaaaaaaaaaaaaa!

Ahem!
[indignant braggadocio] Actually, I currently do my deads with at least a plate a side (135 or 140 pounds). [/indignant braggadocio]

I use the Olympic bar with a 45-pound plate on each end, and sometimes an extra 5 or so.

I STARTED doing deads with 15-pound dumbbells. You work UP, and it takes a WHILE. “Heavy” only means “heavy to YOU”. But I think it’s good to know how much other women are lifting so we don’t think it’s impossible, or that it’s going to make us get bulky.

I do barbells...but really do not look at things that way..I see girls on other boards that lift 185lbs and can bench that amount as well...but they have been working out for 15-20 yrs. Stength will come, and the key is to keep pushing yourself to go heavy and your muscles will adapt.

Most people get stuck in the 8-10 rep rut and never challenge themselves with the 4-6 rep range which is what really breaks down and builds the muscle. That is why it is important to change up your routine every once in awhile. In terms of my deadlifts for the longest tme now I have been only doing 65-75lbs, but recently on my new program where I lift 4 reps x 6 sets I pushed myself and found I could relly go alot heavier.

So, don't stress it will come...just challenge yourself every once in awhile, but keep proper form so you do not hurt yourself.

exactly...it is only through seeing what others do that inspires us to push ourselves a little harder.

Exactly! Takes the fear out if the unknown isn't quite so unknown.

7/2

Training

Bench Press

75 x 4 x 6

Bar Bell Rows

80 x 4 x 6

complete 2 depletion cycles in 30 minutes

Cardio

30-45 min hill walk PM

Low cal/low carb day

cals-1375
prot-160
carbs-60
fats-44

7/4

Happy July 4 to everyone

well measurements are down weight staying stable so this means I am losing bodyfat and retaining muscle :)

so for the sake of tracking, weight as of today 133.5

waist-28
hips-34
upper thigh-22
mid thigh-20
bi flexed-13 this went up 1/2 inch

Training-none

Cardio-30 mins incline treadmill

med cals/med carb day

cals-1700
prot-160
fat-55
carbs-110