Last 5 days...Nutrition & Workouts + My abs workout & abs progress!

Nutrition:

I've been doing well with my diet (yay!), but still working on a specific meal plan to hit more closely to my macros.  Still eating mostly the same foods as before, just less, and without the jun & alcohol.  Some days I've been too low on calories, and overall I'm still too high on carbs ... (I'm enjoying those now while I still can!) I do need higher carbs on multiple workout days, for sure.  You'll see that in my logs below.
 
Goal: 1800-2000 calories 
         Protein 150-200g (30-40%)
         Carbs    30-40%
         Fat       20-30%

I'm giving myself a pretty large range for right now, because I'm still figuring out where I need to be, by paying attention to how quickly (or slowly) I'm progressing, how I feel, etc.   I've been in a pretty good ballpark, at least, but can still tighten up the diet even more.  It's a work in progress, but I AM seeing results!  

Sunday 12/1
1,972 calories 
     Protein - 174g - 34%
     Carbs - 212g - 41%
     Fat   -  57g -  25%

Monday 12/2
1,464 calories
     Protein - 130g - 32%
    Carbs - 155g - 39%
    Fat   -  51g  - 28%

Tuesday 12/3
 1,722 calories
     Protein - 166g - 34%
     Carbs - 169g - 35%
     Fat  -   66g -  31%

Wednesday 12/4
2,047 calories (awake 26+ hours)
     Protein - 164 - 30%
    Carbs - 210g - 38% 
    Fat  -  79g  -  32%

Thursday 12/5
1,638 calories
     Protein - 144g - 33%
    Carbs - 171g - 39%
    Fat -  53g  - 28%

Looks like I definitely need to up my protein still, and lower the carbs for sure. 


Workouts:
Monday 12/2 - Lift at home 4x20's (with Chrissy)   

Alternating 2 exercises at a time:

1a) BB Squats            135lb     4x20
1b) DB Chest Press     22.5 lb   4x20

2a) Deadlift (stiff leg) 115lb     4x20
2b) DB Bentover Row   22.5lb   4x20

3a) BB O/H Press        55lb      1x20
                                50lb      1x20
                                45lb      2x20
3b) Wide DB Flyes       10lb      4x20
     
4a) Standing Calves    40lb KB  4x20
4b) BB Good Mornings  45lb      4x20

Abs (*This is my normal abs workout btw)

Set 1
Hanging Knee Raises x20
KB Side Benders x 20 ea side
(Alt.; Repeat set 2x thru)

Set 2
Ab Wheel Rollout x15
C-Crunch x25 
(Alt.; Repeat set 2x thru)

Set 3 (w/ 15-lb medicine ball)
The Triple* 20/15/10
Russian Twists x20 ea side
(Alt.; Repeat set 2x thru)

Abs progress ... took this pic Monday night after this workout...obliques starting to show!

*"The Triple" consists of 3 exercises with no rest in between:
1) Arm & Leg extensions (w/med ball) pull into c-crunch x20
(long on the extension, keeping lower back down into floor, and high & tight on the c-crunch) 
2) Crunch w/knees up 90-degrees, holding med ball up, straight arm. Crunch ball towards ceiling as high as possible x15
3) Anchor med ball over head on floor with feet/legs straight up towards ceiling, lower back glued to floor as you lower heels (straight leg) to floor slowly and raise back up x 10

Tuesday 12/3 
30 min cardio (arc trainer) + sauna
BodyPump

Wednesday 12/4
BodyPump
BodyAttack

Thursday 12/5
Rest Day!  Slept all day til 4:15 to catch up from 26+ hours awake yesterday.
I did do my abs workout (above) tho.


No idea where my weight is, haven't been on the scale in a few days, but noticeable difference on my waistline.  Just not eating crap...sugar, sodium... has made a huge difference.  Can't wait to start seeing the leg fat disappear and see what's under there!!

Full food log on MyFitnessPal.com (user name lesliehylton81). Add me!

HAPPY FRIDAY!