I'm happy to report that the switch (at Midnight on New Year's) has stayed flipped! I'm doing awesome...weekend and all. I'm so all-or-nothing that it is sooo much easier for me now that the junk is not an option any longer.
I'll start with stats & food.
1/1 - 162.2 lbs. Holy shit. I'm up a solid 10 lbs since a month ago.
Since it was a rest day (recovery in many ways), I was very low on calories.
kCals - 1216
Protein - 174 g (41%)
Carbs - 76g (25%)
Fat - 47g (34%)
1/2 - 158.0 lbs 19.99% bodyfat. Holy shit again. Up 2.22% bf in < 2 wks. I'm not sure how water retention affects bf%, but I guess we'll see next check-in. From this point, I have about 10% to lose in a little over 14 weeks. Game on.
Lift @ home today (Legs + abs/butt + 20 min cardio)
kCals - 1331
Protein - 185g (49%)
Carbs - 91g (24%)
Fat - 45g (27%)
1/3 - 155.8 lbs. Better. 24-Day Challenge starts tomorrow!
Rest day today.
kCals - 1395
Protein - 211g (48%)
Carbs - 89g (20%)
Fat - 63g (32%)
1/4 - 155.2 lbs.
Challenge Day #1! Fiber drink is disgusting. Something that tastes that bad has GOT to work! I know I'm selling this stuff, but I'm just sayin...
Lift @ home - Shoulders/Triceps + Abs/Butt
kCals - 1807
Protein - 219g (48%)
Carbs - 142g (31%)
Fat - 44g (21%)
1/5 - 154.8 lbs
Just practiced BodyCombat at home today, learning new choreography.
kCals - 1391
Protein - 146g (38%)
Carbs - 134g (35%)
Fat - 47g (27%)
1/6 - 152.8 lbs
Lift @ home - chest, back, biceps + practice BodyCombat at home (was probably at 85-90% effort, good and sweaty).
kCals - 1364
Protein - 234g (51%)
Carbs - 129g (28%)
Fat - 42g (21%)
1/7 - 152.4 lbs Day #4. (No more fiber drink til Day 8!)
Lift @ home - Quads & Hams + Abs
kCals - 1187
Protein - 192g (52%)
Carbs - 108g (29%)
Fat - 31g (19%)
(Yes, if you're paying attention, you'll see that's 10 lbs lost in a week!!!)
So after typing that out, I'm really surprised to see that almost every day for the past week I've been at or under 1400 calories per day, except the one day I hit 1800, which was my goal anyways. I guess I just didn't realize how low I've been...consistently! More surprised, because I haven't been hungry at all (Those of you who know me know I used to always be hungry and can eat like a man)!
I knew the MNS Max E (daily vitamin strip) was working as far as energy and appetite control, but I stopped that when I started the challenge (Max phase of challenge is days 11-24). The fiber drink and pills really do work! Plus I'm getting 35-40 g of fiber each day, so I'm sure that helps.
I was worried about lowering my carbs, but energy-wise I feel great. Even at work during my third shift, I haven't been tired. I replaced coffee w/Spark (I did actually have a cup last night, but that was more due to the negative 12-degree temps and sitting in front of an ER entrance door).
Ok, my plan (food, supplements, workouts)!
I'm pretty much eating the same foods, but not exactly the same diet day-after-day. You can see my full food log at myfitnesspal.com (user name lesliehylton81), but here are my main foods.
Breakfasts:
- Oatmeal (plain) w/berries + 1/8 c walnuts + 3 egg whites
- Omelete (1 egg + 1/4 c whites) w/1 T salsa, 1/4 c black beans, <1 T plain greek yogurt
Lunch/Dinners:
- Broccoli slaw+3oz chicken breast+half avocado+peanuts+Trader Joe's Spicy Peanut Asian Vinaigrette Dressing (YUM!)
- Spinach Salad w/3-4 oz chicken breast, 1/2 bell pepper, 1/4 c feta, 2 T Balsamic Vinaigrette
- 3-4oz chicken breast (or other lean protein, steak or fish) and some kind of steamed veggie (I like the Birds Eye steamer bags...quick and easy. They all taste good!)
- Stir Fry (beef or chicken)
Snacks:
- *Fave* 1/2 c cottage cheese + 75g pineapple (yes, I bought a food scale and I am weighing everything meticulously!)
- Cookie dough Quest bar (omg yum...this is as close to 'sweets' as I get now)
- Edamame (again, the BirdsEye steamer bag... I eat the whole bag)
- Hard boiled eggs
- Almonds + Whey Protein (post workout meal if I don't have time for a real meal, like when I go straight to work from gym)
- Baby carrots (3oz) + 1oz garlic hummus
Supplements:
- MNS Max 3 (once cleanse phase over) - 30 min before Meal 1, with Meal 1, and 30 min before Meal 2
- Catalyst (3) + ThermoPlus 30 min before each meal
- Catalyst (3) before workouts and at bedtime
**Catalyst is one of my FAVORITES because I feel awesome during my workouts when I take it, compared to not, and it helps preserve my muscle while my calories are reduced!
- Nighttime Recovery
- Spark, or course!
Pre-Workout:
- Cardio:
- O2 Gold - 1 hour before (awesome for oxygen uptake levels!!)
- Arginine Extreme - 30 min before
- Rehydrate - before/during
- Catalyst - right before
- Lifting:
- Muscle Strength - 1 hour before
- Either Muscle Fuel or BioCharge (haven't tried yet!) 30 min before
- Catalyst - right before
Post-Workout:
- HumaPro (not Advocare) if eating a meal soon after
- or Post Workout Recovery shake
- Add carb snack if not eating soon after (within 1 hour)
Also plan to add Muscle Gain (protein blend) but have not tried yet.
Possibly the Probiotic also depending on my digestion post-challenge.
Sounds like a lot. But this is awesome stuff. And it sure does taste better at a 40% discount!! (And I'm making extra money... Win-win-win!)
Anyways, I'm going to post my workouts in a separate post. This one is long enough, and I need to study BodyAttack for a bit.
Some people have told me that they've had trouble with not being able to subscribe to my blog. I don't know if you have to have a google account, maybe? But I'll continue to share the link on FB just in case. If you don't like it, stop reading. ;) Toodles!
P.S. Oh, and if you would like to join in the 24-Day challenge with me, it is on special discount pricing until January 21st!! Or even just try some Spark! Big thanks to Jen for setting up our new website! www.steveandleslie.com or original site is www.advocare.com/131137854
Questions? Hit me up on FB or email me
.
Wednesday, January 8, 2014
Thursday, January 2, 2014
Finally! It's time.
It seriously was like a switch in my brain when that clock struck midnight on New Year's. I've said it a million times, but this just reiterated to me that my "issue" with food is 100% mental, and is a total addiction. It is so much easier for me to take away the option all-together and just be like "I can't, I'm not eating that anymore" than to "just have a little." All or nothing.
When I quit smoking over four years ago (cold turkey on November 17th 2009), I realized eventually that I ended up replacing my smoking addiction with sweets. Although I've always loved sweets my entire life, I didn't used to allow myself to eat them to excess on a regular basis like I have been the last few years. I smoked instead. After meals. While driving. On breaks at work. At night. On the phone. When I was bored. When I was stressed. When I "just wanted to". All the times now that I'm "seeking out" sweets, I would have gone and smoked years ago. I am thankful that I quit smoking, but it has definitely led to a good 15+ lb weight gain (yes, even with as much as I work out).
I'm ready to be done with it. I'm ready to be in control of my body and my mind. Maybe that's why I was led to doing this competition (Thanks Emily!). To give me the motivation I needed to let go of the crap! To finally get where I want to be - not just physically, but and mentally and emotionally.
My eating plan is in effect and you can view food log on Myfitnesspal.com (lesliehylton81 is my MFP name).
I am going to be posting my weight daily. Today was 162.2. Yes, I've done some major damage over the last few weeks. I was at 150 lbs, what, a month ago?! I am sure quite a bit of that is excess water weight, which will drop off over the new few days. Even after just a couple hours I'd dropped to 161.2. (FYI...If you do want to follow my blog posts daily, then click "Subscribe To" or bookmark me, because I will not be posting the link daily on FB. I will for my regular bodyfat check-ins though.)
My Advocare 24-day Challenge shipment should be arriving tomorrow! On the day we start the challenge (me, Steve, and several of our friends are doing the challenge together!) I'll check-in with body-fat% and measurements and will be checking-in every 6 days, with progress pics as well.
If you would like to join us in the challenge, get your challenge pack here. If you live in the Indy area, we are offering free body-fat analysis before and after the challenge!
I'm super-pumped about the new lifting routine I'm doing! I decided (after more research and reading a great book) to go back to heavier weight and lower reps. Instead of doing total-body workouts that take me sometimes close to 2 hours to complete, I've gone to a 4-day split routine, hitting two muscle groups at a time, and performing 3-4 sets of 8-12 reps, starting at 8 and working my way to 12, before increasing my weight (aka "Progressive Overload"). I have been so sore the last week ... I know it's working and I LOVE IT!! And I can be done in less than an hour! (I'll try to post my workouts tomorrow night.) Gosta study BodyPump now...
Looking forward to later today, starting to turn my garage "beer fridge" into my "meal-prep fridge"! (And hopefully seeing a few more pounds drop off that scale too!)
When I quit smoking over four years ago (cold turkey on November 17th 2009), I realized eventually that I ended up replacing my smoking addiction with sweets. Although I've always loved sweets my entire life, I didn't used to allow myself to eat them to excess on a regular basis like I have been the last few years. I smoked instead. After meals. While driving. On breaks at work. At night. On the phone. When I was bored. When I was stressed. When I "just wanted to". All the times now that I'm "seeking out" sweets, I would have gone and smoked years ago. I am thankful that I quit smoking, but it has definitely led to a good 15+ lb weight gain (yes, even with as much as I work out).
I'm ready to be done with it. I'm ready to be in control of my body and my mind. Maybe that's why I was led to doing this competition (Thanks Emily!). To give me the motivation I needed to let go of the crap! To finally get where I want to be - not just physically, but and mentally and emotionally.
My eating plan is in effect and you can view food log on Myfitnesspal.com (lesliehylton81 is my MFP name).
I am going to be posting my weight daily. Today was 162.2. Yes, I've done some major damage over the last few weeks. I was at 150 lbs, what, a month ago?! I am sure quite a bit of that is excess water weight, which will drop off over the new few days. Even after just a couple hours I'd dropped to 161.2. (FYI...If you do want to follow my blog posts daily, then click "Subscribe To" or bookmark me, because I will not be posting the link daily on FB. I will for my regular bodyfat check-ins though.)
My Advocare 24-day Challenge shipment should be arriving tomorrow! On the day we start the challenge (me, Steve, and several of our friends are doing the challenge together!) I'll check-in with body-fat% and measurements and will be checking-in every 6 days, with progress pics as well.
If you would like to join us in the challenge, get your challenge pack here. If you live in the Indy area, we are offering free body-fat analysis before and after the challenge!
I'm super-pumped about the new lifting routine I'm doing! I decided (after more research and reading a great book) to go back to heavier weight and lower reps. Instead of doing total-body workouts that take me sometimes close to 2 hours to complete, I've gone to a 4-day split routine, hitting two muscle groups at a time, and performing 3-4 sets of 8-12 reps, starting at 8 and working my way to 12, before increasing my weight (aka "Progressive Overload"). I have been so sore the last week ... I know it's working and I LOVE IT!! And I can be done in less than an hour! (I'll try to post my workouts tomorrow night.) Gosta study BodyPump now...
Looking forward to later today, starting to turn my garage "beer fridge" into my "meal-prep fridge"! (And hopefully seeing a few more pounds drop off that scale too!)
HAPPY NEW YEAR!!!
Friday, December 20, 2013
Who was I kidding? ... It's holiday season! Plus pics! (Sorry Chrissy!)
I was doing pretty good ... I think it was giving in to drinks and desserts Tuesday night that started it ... then Christmas cookies, and candy ... It's all in my head. I need to quit working at jobs that have food everywhere all the time! Really though, it's just knowing that after Dec 31st it's all gone for 3-and-a-half months ... this 24-Day Challenge cannot come soon enough! I'll still be checking in weekly, so like I said, I don't plan on going totally nutso with junk!
But you know what though, I don't have a TON of weight to lose and 15 weeks is a sufficient amount of time to reach my goal. I'm not going to to CRAZY and undo the progress I've made/am making until the 1st, but I am going to enjoy the holidays, and my Christmas with the family this weekend, and my time with friends this week (girls night Thursday, although it's bittersweet as it's my friend Heather's going away party...boo!), and my New Years!
Btw, 2014 is going to be AMAZEBALLS (as Erika would say)! Steve's new job and extra income, not to mention the extra income from Advocare too! Kaleb is on the upward swing with the meds change and the new school! New schedule with the kiddos/my job so I can have my work weekends off with the whole family! Getting ready to refinance my house so it's officially ours! Hopefully pay my car off this year! And of course, my new body transformation!!! Oh my gosh, this is the first time I've thought of this all at the same time. I really can't wait to get this new year started!!!!!
I did log my food up until Monday I think, and it's on MFP, but I'm not going to bother logging right now. I will be keeping track of what I eat on paper, but not logging online for now. I'm reading a really good book right now, and between the info from that book, and from the sample meal plans I have from some previous show competitors, I'm working on creating my meal plan for January. I do think it will be achievable!! I just have to get more organized with my meal-and supplement planning!
Ok, so back up to last Friday. I love to meet my friend Emily for lunch on Fridays, so we tried out a new place, Upland Taphouse. Really good food, but need more dessert choices. ;) Check out my sandwich tho... as if they tenderloin slab isn't impressive enough, it also had BBQ pulled pork and bacon on it!
While we're on pics...let's do those first and then I'll go back and fill in my workouts!
Ok, so on Monday my friends Chrissy and Jess came over to lift at home with me. So Chrissy, although she is one of the most gorgeous people on this planet, I believe, she is not one of the tallest. We did tricep dips with a 30-lb sandbag on our lap, but between her slick pants and shorter legs, she was having difficulty keeping it up on her lap, so I told her to squeeze it between her thighs for an inner-thigh workout. I was TOTALLY joking, but next thing I know, here she is...
Freaking hiLARious! I was rolling.
Tried taking some progress pics of my shoulders/back. Can def see more definition, but my crap-eating has left me bloated all over, maybe shouldn't take selfies on a rest day either! But here you go anyways.
I got our first shipment from Advocare today!!!! It was like early Christmas! All I took today was my "MNS Max 3" vitamin pack, a ThermoPlus (since it was rest day), and a Spark. Can't wait to start tomorrow (today technically) with my full regimen!! Yay Catalyst!!!! Can't wait to try the other ones that I haven't used yet!
So many more products I still want for next order too...and the 24-day challenge too of course!
(If you are interested in doing the challenge with me, email me at lesliehylton81@yahoo.com. You can check out more info, and all the products on my website here. )
Ok, on to workouts! (And calories/macros for the days I already logged)
Wednesday 12/11
4:30pm BodyAttack
Calories: 1509
Protein: 201g
Carbs: 131g
Fat: 54g
Thursday 12/12
4:30pm HIIT
5:30pm BodyAttack
6:30pm BodyPump
Calories: 1478
Protein: 157
Carbs: 139
Fat: 54
Friday 12/13
9:30am BodyPump
5:30pm BodyCombat
6:30pm CXWorx
(This was tenderloin day... calories unknown)
Saturday 12/14
Practice new BodyCombat at home (lower intensity)
Lift at home - 10 x 10's: (first time doing 10x10's...still figuring out weight selection)
Squats - 120lb - 10x10 (need to go up)
Flat bench chest press - 50lb - 10x10 (go up)
Deadlift - 100lb - 10x10
Bentover BB Row - 55lb - 10x10
Calf raise - 15lb kettlebell - 10x10 (go up)
Alternating side-to-front raises - 10lb - 10x5 ea.
Abs - Only time for The Triple + Russian twist (1 set)
Calories: 1371
Protein: 175
Carbs: 112
Fat: 55
Sunday 12/15
Lift at home - 10x10's
Lunges - 80lb BB - Forward-stepping 5x10 ea. leg, Static 5x10 ea. leg
Seated Incline bench DB Press - 15lb - 5x10 / Flyes - 5x10
Good Mornings - 45lb bar - 10x10
Bentover DB Flyes - 10lb - 10x10
Weighted Hip Bridge - 115lb - 10x10 (OUCH!!!)
BB O/H Press - 50lb - 10x10
Abs - Normal routine x2 sets (see previous post here for ab workout details)
Calories: 1468 (til 5am Mon)
Protein: 202
Carbs: 100
Fat: 60
*This was Check-in day (last post)
Monday 12/16
(Started adding in extra cardio + sprint intervals)
35 minute LISS (low-intensity steady-state) arc trainer
10 minutes HIIT (high-intensity interval training) arc trainer - Two 4-minute Tabata sets (with 1 min rest in between, 1 min cool-down)
**Burned 626 calories in 45 min!**
Lift at home with Chrissy & Jess - all are 3x20's
BB Squats - 135lb
DB Row - 22.5's
Decline pushups - feet on bench
Deadlift - 105 lb?
Alt Front/Side Raise - 10lb
Tricep Dips - 30lb sandbag (still laughing)
Good Mornings - 45-lb BB
Arnold Press - 12's
?? Cannot for the life of me remember the 3rd exercise
Abs - Normal routine, 2 rounds
Calories: 1701
Protein: 183
Carbs: 149
Fat: 61
Tuesday 12/17
10:30am Lift w/Steve @ Monon - Upper body 3x20's
Flat bench Chest Press - 65lb - 3x20
Pull-Ups (overhand) - 14 (76lb) - 1x20 // 15 (82lb) - 2x20
Upright Row - 45lb - 3x20
Cable Chest Fly (single-arm, upper chest) - 25 - 3x20 ea
Seated Cable Row - 60 - 3x20
Rear Delt Fly (Cable, single arm) - 20 - 3x20 ea
1:30pm @ Monon
35 min LISS Arc trainer
10 min HIIT Arc trainer (2 Tabata sets w/1 min rest between sets, 1 min cool-down)
5:30pm - BodyPump
Wednesday 12/18
Lift @ Monon - LEGS - 3x15 (I had to go heavier today... I just needed to)
Smith Squats - 145 - 3x15
Single-leg ham curl - 20 - 3x15
Leg Press - 300 - 3x15
Deadlift - 125 - 3x15
Seated Calf - 70 - 3x15
Leg Extension - 65 - 3x15
Lying Ham - 50 - 3x15
Glute Kickbacks - 100 - 3x15
Adductor/Abductor - 75 - 3x15
4:30pm BodyAttack (*yes, I did Legs on Attack day... whoops)
Thursday 12/19
REST DAY (what?!)
I know...sometimes there aren't enough hours in the day. I am planning on working one rest day a week into my new schedule though. I know I need it. It'll be good to have a low low carb day too, or maybe even a 24-hour fast here and there. We'll see...
Ok, long enough. Two more hours til bedtime!
HAPPY FRIDAY!
But you know what though, I don't have a TON of weight to lose and 15 weeks is a sufficient amount of time to reach my goal. I'm not going to to CRAZY and undo the progress I've made/am making until the 1st, but I am going to enjoy the holidays, and my Christmas with the family this weekend, and my time with friends this week (girls night Thursday, although it's bittersweet as it's my friend Heather's going away party...boo!), and my New Years!
Btw, 2014 is going to be AMAZEBALLS (as Erika would say)! Steve's new job and extra income, not to mention the extra income from Advocare too! Kaleb is on the upward swing with the meds change and the new school! New schedule with the kiddos/my job so I can have my work weekends off with the whole family! Getting ready to refinance my house so it's officially ours! Hopefully pay my car off this year! And of course, my new body transformation!!! Oh my gosh, this is the first time I've thought of this all at the same time. I really can't wait to get this new year started!!!!!
I did log my food up until Monday I think, and it's on MFP, but I'm not going to bother logging right now. I will be keeping track of what I eat on paper, but not logging online for now. I'm reading a really good book right now, and between the info from that book, and from the sample meal plans I have from some previous show competitors, I'm working on creating my meal plan for January. I do think it will be achievable!! I just have to get more organized with my meal-and supplement planning!
Ok, so back up to last Friday. I love to meet my friend Emily for lunch on Fridays, so we tried out a new place, Upland Taphouse. Really good food, but need more dessert choices. ;) Check out my sandwich tho... as if they tenderloin slab isn't impressive enough, it also had BBQ pulled pork and bacon on it!
While we're on pics...let's do those first and then I'll go back and fill in my workouts!
Ok, so on Monday my friends Chrissy and Jess came over to lift at home with me. So Chrissy, although she is one of the most gorgeous people on this planet, I believe, she is not one of the tallest. We did tricep dips with a 30-lb sandbag on our lap, but between her slick pants and shorter legs, she was having difficulty keeping it up on her lap, so I told her to squeeze it between her thighs for an inner-thigh workout. I was TOTALLY joking, but next thing I know, here she is...
Tried taking some progress pics of my shoulders/back. Can def see more definition, but my crap-eating has left me bloated all over, maybe shouldn't take selfies on a rest day either! But here you go anyways.
I got our first shipment from Advocare today!!!! It was like early Christmas! All I took today was my "MNS Max 3" vitamin pack, a ThermoPlus (since it was rest day), and a Spark. Can't wait to start tomorrow (today technically) with my full regimen!! Yay Catalyst!!!! Can't wait to try the other ones that I haven't used yet!
So many more products I still want for next order too...and the 24-day challenge too of course!
(If you are interested in doing the challenge with me, email me at lesliehylton81@yahoo.com. You can check out more info, and all the products on my website here. )
Ok, on to workouts! (And calories/macros for the days I already logged)
Wednesday 12/11
4:30pm BodyAttack
Calories: 1509
Protein: 201g
Carbs: 131g
Fat: 54g
Thursday 12/12
4:30pm HIIT
5:30pm BodyAttack
6:30pm BodyPump
Calories: 1478
Protein: 157
Carbs: 139
Fat: 54
Friday 12/13
9:30am BodyPump
5:30pm BodyCombat
6:30pm CXWorx
(This was tenderloin day... calories unknown)
Saturday 12/14
Practice new BodyCombat at home (lower intensity)
Lift at home - 10 x 10's: (first time doing 10x10's...still figuring out weight selection)
Squats - 120lb - 10x10 (need to go up)
Flat bench chest press - 50lb - 10x10 (go up)
Deadlift - 100lb - 10x10
Bentover BB Row - 55lb - 10x10
Calf raise - 15lb kettlebell - 10x10 (go up)
Alternating side-to-front raises - 10lb - 10x5 ea.
Abs - Only time for The Triple + Russian twist (1 set)
Calories: 1371
Protein: 175
Carbs: 112
Fat: 55
Sunday 12/15
Lift at home - 10x10's
Lunges - 80lb BB - Forward-stepping 5x10 ea. leg, Static 5x10 ea. leg
Seated Incline bench DB Press - 15lb - 5x10 / Flyes - 5x10
Good Mornings - 45lb bar - 10x10
Bentover DB Flyes - 10lb - 10x10
Weighted Hip Bridge - 115lb - 10x10 (OUCH!!!)
BB O/H Press - 50lb - 10x10
Abs - Normal routine x2 sets (see previous post here for ab workout details)
Calories: 1468 (til 5am Mon)
Protein: 202
Carbs: 100
Fat: 60
*This was Check-in day (last post)
Monday 12/16
(Started adding in extra cardio + sprint intervals)
35 minute LISS (low-intensity steady-state) arc trainer
10 minutes HIIT (high-intensity interval training) arc trainer - Two 4-minute Tabata sets (with 1 min rest in between, 1 min cool-down)
**Burned 626 calories in 45 min!**
Lift at home with Chrissy & Jess - all are 3x20's
BB Squats - 135lb
DB Row - 22.5's
Decline pushups - feet on bench
Deadlift - 105 lb?
Alt Front/Side Raise - 10lb
Tricep Dips - 30lb sandbag (still laughing)
Good Mornings - 45-lb BB
Arnold Press - 12's
?? Cannot for the life of me remember the 3rd exercise
Abs - Normal routine, 2 rounds
Calories: 1701
Protein: 183
Carbs: 149
Fat: 61
Tuesday 12/17
10:30am Lift w/Steve @ Monon - Upper body 3x20's
Flat bench Chest Press - 65lb - 3x20
Pull-Ups (overhand) - 14 (76lb) - 1x20 // 15 (82lb) - 2x20
Upright Row - 45lb - 3x20
Cable Chest Fly (single-arm, upper chest) - 25 - 3x20 ea
Seated Cable Row - 60 - 3x20
Rear Delt Fly (Cable, single arm) - 20 - 3x20 ea
1:30pm @ Monon
35 min LISS Arc trainer
10 min HIIT Arc trainer (2 Tabata sets w/1 min rest between sets, 1 min cool-down)
5:30pm - BodyPump
Wednesday 12/18
Lift @ Monon - LEGS - 3x15 (I had to go heavier today... I just needed to)
Smith Squats - 145 - 3x15
Single-leg ham curl - 20 - 3x15
Leg Press - 300 - 3x15
Deadlift - 125 - 3x15
Seated Calf - 70 - 3x15
Leg Extension - 65 - 3x15
Lying Ham - 50 - 3x15
Glute Kickbacks - 100 - 3x15
Adductor/Abductor - 75 - 3x15
4:30pm BodyAttack (*yes, I did Legs on Attack day... whoops)
Thursday 12/19
REST DAY (what?!)
I know...sometimes there aren't enough hours in the day. I am planning on working one rest day a week into my new schedule though. I know I need it. It'll be good to have a low low carb day too, or maybe even a 24-hour fast here and there. We'll see...
Ok, long enough. Two more hours til bedtime!
HAPPY FRIDAY!
Monday, December 16, 2013
Check-in time: Down a pound...need to increase my calories. Wait, huh?!
That's right ... My total bodyweight decreased by 1 pound, but the problem is that I've decrease calories too much (hitting closer to 1300-1400 daily rather than my 1600 calorie goal). And for the past two check-ins, my lean body mas (LBM) has decreased from 125.26 lbs to 123.3 lbs yesterday. This has increased my overall bodyfat % to 17.8, which is a 0.45% increase from two weeks ago. I need to increase my calories so that I am not losing muscle, while still keep my carb intake lower (hello protein!).
I'm doing well at @ 100g of carbs daily, but I did have another cheat day on Friday, so I'm sure that's the biggest part of my problem. I'm definitely looking forward to January! I'm going to enjoy what time I have left (yes, without sweets, a part of me is dying), and enjoy my once-a-week (planned) cheats! I am going to enjoy our Christmas at Steve's parents this weekend, so I may have a 24-hour fast in my future!
BUT, since I'm going to start checking in weekly instead of biweekly, I'll be able to keep better track of fluctuations and adjust accordingly, and I think it'll keep me from over-doing it, knowing my check-in is coming up sooner!
I'm also going to add in 30-minutes of low-intensity-steady-state cardio 3-4x weekly with 10-minute sprint intervals , and that should definitely make a difference as well. Also should get some extra lifting time in too! YAY!!
Looking forward to seeing those numbers fall! 17 weeks to go! And by the time I finish my 24-day weight loss challenge on January 24th, I'll be at the 11-week mark!! My goal for that date is to be at 14.5%, which is about a 5-lb fat loss from where I am right now.
Honestly, with doing the challenge on top of cracking down on my show diet, and using the Advocare products, I am planning on blowing those numbers away!!
If you would like to join me in doing the 24-day weight loss challenge, you can order yours from my website here!!! I'm also offering free body-fat analysis before and after (if you live in or drive to Indy!), and me and some of my friends are having a contest to see who can get the most people to do the challenge with us, so help me out!!!
I don't have my notebook with me to post all of my workouts, but will do that this week sometime. And as always, you can view my Food Log on Myfitnesspal.com (add me...user name lesliehylton81).
Happy Monday!!!
I'm doing well at @ 100g of carbs daily, but I did have another cheat day on Friday, so I'm sure that's the biggest part of my problem. I'm definitely looking forward to January! I'm going to enjoy what time I have left (yes, without sweets, a part of me is dying), and enjoy my once-a-week (planned) cheats! I am going to enjoy our Christmas at Steve's parents this weekend, so I may have a 24-hour fast in my future!
BUT, since I'm going to start checking in weekly instead of biweekly, I'll be able to keep better track of fluctuations and adjust accordingly, and I think it'll keep me from over-doing it, knowing my check-in is coming up sooner!
I'm also going to add in 30-minutes of low-intensity-steady-state cardio 3-4x weekly with 10-minute sprint intervals , and that should definitely make a difference as well. Also should get some extra lifting time in too! YAY!!
Looking forward to seeing those numbers fall! 17 weeks to go! And by the time I finish my 24-day weight loss challenge on January 24th, I'll be at the 11-week mark!! My goal for that date is to be at 14.5%, which is about a 5-lb fat loss from where I am right now.
Honestly, with doing the challenge on top of cracking down on my show diet, and using the Advocare products, I am planning on blowing those numbers away!!
If you would like to join me in doing the 24-day weight loss challenge, you can order yours from my website here!!! I'm also offering free body-fat analysis before and after (if you live in or drive to Indy!), and me and some of my friends are having a contest to see who can get the most people to do the challenge with us, so help me out!!!
I don't have my notebook with me to post all of my workouts, but will do that this week sometime. And as always, you can view my Food Log on Myfitnesspal.com (add me...user name lesliehylton81).
Happy Monday!!!
Wednesday, December 11, 2013
Lowered calories and carbs (After drinks & cheat day w/girls)
First off, it seems as though my last blog post caused a lot of pain to many ... in an AWESOME way! Several people contacted me to let me know that they tried my abs workout that I posted last time, and many commented on the fact that they could not laugh, sneeze, or cough without crying!
ANYWHO!
Oh wait, one more ramble...
When I got to work last night, I had my gallon of water with me. I try to drink the whole gallon during my shift. One of the girls at work asked me if I was going to drink all that. I said well yeah, that's the goal anyways. "How do you do it? I just can't drink that much regular water. I have to put Mio or something in it." And without thinking or hesitating, I replied that I've learned to just do things that I don't necessarily "enjoy", but know I need to do. Hmm...how grown up of me. I guess maybe I am getting there! ;)
Over and out. Night all!
You're welcome!
Love that!
Ok, so I think I must have been trying to kill myself Saturday...
Saturday 12/7
8am HIIT
9am BodyPump
10am BodyCombat
(nap)
4:15pm BodyPump
5:15pm BodyAttack
I actually felt really good though! I did treat myself to a big juicy hamburger (made with Laura's lean beef, but on a white bun) with half an avocado ... yum yum! Went to Scotty's Brewhouse with my chica's Saturday night for some drinks and girl chat. This "cheat" was not planned, but was necessary. More than a few drinks, but the good news is that the cookie sundae I ordered (which I would have enjoyed during, but regretted afterwards), the bartender forgot to put the order in, thank God! So we got free drinks instead (even better)! I'll have to get the picture from Jess of me liking the chocolate off the bottom of my martini glass (and the caramel out of Emily's). It was worth it...I had a blast..
Just a note. No, i do not bother trying to log my cheat days on MFP. Not because I don't want you to know what I ate/drank (because I'm telling you on my blog...duh), but just because if I have a cheat day (less often now, and usually scheduled...and disappearing in January) then it's because i want to ENJOY MYSELF, and not worry about having to keep track of every morsel I devour. And enjoy I did!
Sunday 12/8
10:30am BodyCombat (I talked Steve into teaching BodyPump for me...free drinks, remember?)
11:30am CXWorx
I hosted an "It Works" party Sunday evening and this was a true cheat day! Wine, brownies, pudding dessert, cookies ... good thing that crazy wrap thing sucked some of those toxins out of my fat cells! And the Greens we drank got a few out otherwise too...whew!
Luckily my workouts apparently somewhat balanced out some of the junk... I didn't gain poundage, but was definitely bloated after the weekend. Sunday night is when I decided that I need to lower my carbs. I know that closer to show I'll have to start dramatically reducing carbs, which scares me because of my Les Mills classes. My teaching is more about performance rather than about my own fat-loss, so I feel that since reducing carbs=reducing energy ... so I may have to get creative. But I do beleive I can go lower than I have been and be ok. I've been still eating bread, etc, and my overall daily carbs have been 150-200g. So my thinking is, if I can reduce my carbs, but still keep my overall calories at a sufficient amount, I should be good. Especially since I'm adding in my Advocare performance supplements soon also! So I'm going to try staying under 100g of carbs and see how I feel. See how I progress. Adjust as necessary.
New calorie goal = < 1600 calories
Protein: 180g (45%)
Carb: 100g (25%)
Fat: 53g (30%)
(Sample meal plan on Sunday 12/8 of MyFitnessPal food log.)
Monday 12/9
7:30am BodyAttack ... what a way to start the week! And post-cheat-day!
I really, REALLY wanted to lift today, but ran out of time (cleaning house, grocery store, doc appt downtown, get ready for work). I did take a 2-hour nap, but I needed some more sleep before my 12-hour shift from 7p-7a...plus I figured my body could use a rest for a day. (Yes I did BodyAttack, but still more than a days rest from 8:30am to 3pm Tuesday.)
Calories: 1405*
Protein: 174g / 46%
Carbs: 92g / 24%
Fat: 51g / 30%
*Even though I hit my macros almost exactly on target, my overall calories are under 1600 because of my HumaPro protein. 1 serving contains 25g protein but zero calories. Two servings = 50 g protein... protein has 4 calories per gram, so 50x4=200 calories. So I ate 1400 calories instead of 1600 to hit the same macros! Awesome? Yes. Worth $60 per container? I hope so...
Tuesday 12/10
Lift @ Monon Center - 4x20's
Note: It is still KILLING ME to decrease my weights! I just love lifting heavy, and have been continuing to increase my weight and my strength, but am now being told that I need to increase my reps to start leaning out, and that I will lose strength in the process.
But, on the plus side... it will help me get SHREDDED!!
ANYWHO!
When I got to the Monon today, I first went into the sauna. Not only is it cold outside, but I like to sit in there to work up a sweat and get my muscles warm, and I use that time (10-15 min) to write down my workout, so I do go onto the floor with a plan. I may alter some things here or there, but generally I stick with what I initially put down. I don't get to lift much this week, so I did total body... goal was to get two exercises per muscle group. I did have to cut out a set out of the last few exercises. And I did throw in Deadlifts... because I love deadlifts.
And I must say, when I started, after the first set of Smith-machine squats...even though I couldn't wait to lift today... I was tired. I had fasted since 1am (I'll tell you about that in a minute) until 1 woke up at 2pm, so 13 hours with no food, and only a Quest bar for pre-workout. And I had just woken up! But yeah, I was tired.
I had just done my first set, warm-up of 105-lb squats, and then Corey came over to say hi (he is my Advocare advisor/mentor). When he offered me some Catalyst I wanted to jump up and down! And then when I realized I had ONE more packet of Spark that I had left in my bag too, I'm like, oh it's on today! I've been out of Spark for a couple days (I thought) ... I can't wait to place my first actual order when I get paid on Friday! (You can check out all the Advocare products on my website here. I WILL be doing the 24-Day Challenge soon. I haven't decided yet if I'm waiting until Jan 1 or not....)
That's twice Corey has supplied me with Catalyst at the Monon... and it cracks me up because I know the exchange has to look like a drug deal! LOL Regardless, within 15 minutes in I'd forgotten all about being tired... actually ended up making myself leave at 4:45, 2 hours later, because I had to get home to the kiddos. And then I still went home and did abs and butt!
I'm still trying to determine my weight selection for 4x20's. I'm still too heavy on some stuff and having to decrease after a set or two.
Smith Squats (105lb warmup 1x10) - 145lb - 1x20
135lb - 3x20
Cable Flyes - 20lb - 4x20
Single Ham Curl - 20lb - 1x20
15lb - 1x20
12.5lb - 1x20
10lb - 1x20 (hold at top 10 counts last rep ea side)
Lat Pulldown - 45lb - 4x20
Seated Calf - 60lb - 4x20
Alt. Front/Side DB Raise - 10lb - 4x20 (10ea)
Leg Extension - 65 - 1x20
55 - 1x20
50 - 2x20 ( 5 reps w/triple pulse at top)
Seated Chest Press (machine) - 50lb - 4x20 (I much prefer BB on flat bench)
Lying ham curl - 45lb - 3x20
Cable Seated Row - 60lb - 1x20
50lb - 2x20
Add-ins (not in order):
Deadlift - 135lb - 1x12
2x10 ... need my hooks, grip strength gone to crap. But really I need to lower my weight :(
Back Extension - 25lb - 3x15
Rear Delt Machine - 40 - 1x20
1x50
35 - 1x20
At home:
Regular Abs workout (2 sets ea.)
115-lb weighted hip bridge - 3x20 (hold ten counts at top last rep of each set)
Calories: 1,108
Protein: 126g (37%)
Carbs: 80g (23%)
Fat: 60g (40%)
Oh yeah ... so I fasted from 1am yesterday morning until 2pm when I woke up. The hospital is working on glossing the floors or whatever...and I didn't get the memo to get my food out of the break room fridge until it was too late! We were banned from the area the rest of the morning. One of the nurses did make a 2am McDonalds run, and I was going to get a high-protein, healthy(ish) salad, but apparently they only serve their unhealthy, non-meat products in the middle of the night, so I opted for black coffee and decided to just do a 12-hour fast instead. Haven't done one in a while. I could have eated when I got home at 7am, but I was fine and figured I'd take advantage of the opportunity. And I was tired as crap. So I drank my zero-calorie protein and went to bed. (I've done Intermittent Fasting since last December, so it was fine.)
Ok, it's 3:30am and I'm starting to ramble.
Oh wait, one more ramble...
When I got to work last night, I had my gallon of water with me. I try to drink the whole gallon during my shift. One of the girls at work asked me if I was going to drink all that. I said well yeah, that's the goal anyways. "How do you do it? I just can't drink that much regular water. I have to put Mio or something in it." And without thinking or hesitating, I replied that I've learned to just do things that I don't necessarily "enjoy", but know I need to do. Hmm...how grown up of me. I guess maybe I am getting there! ;)
Over and out. Night all!
Friday, December 6, 2013
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!
.jpg)
*"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!
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!
.jpg)
*"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!
Monday, December 2, 2013
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