10 weeks out! Refeeds (yay!), 1st posing session! And new short-term goal!

Almost down to single-digits!!  10 weeks from this Saturday!  That's still plenty of time, I know ... but I still feel like I have such a loooong way to go!  Maybe because this winter SUCKS and April seems so far away temperature-wise!  Anywho....

Getting excited now that I'm learning all the mandatory poses. First session with miss Abby Fox was Tuesday.  I knew most of the poses, now it's just a matter or perfecting them and practice, practice, practice!  I'm super excited to have Laura Wilson helping me create my routine also!  Yeah, I have to do a 60-second routine set to music, that contains the five mandatory poses.  It'll be fun! nerve-wracking, but fun!  So the song that I have selected is Fall Out Boy's "My Songs Know What You Did in the Dark."  What do you think? Hopefully everyone doesn't have the same idea...like about eight different people using the song "Sail" at the Louisville show!  Now Steve and I text Emily every single time we hear that song on the radio.  And every time she calls me Bitch!  Haha

Here are a couple poses from my session...I'm not showing the others because they are not very...flattering. Still practicing! 

As I already posted, my results from the 24-day challenge were very pleasing!  Down a total of 16 lbs from Jan 1 (@ 12 on the challenge). 

BF% GOAL	Weeks Til Show	Date	Weight	BodyFat%	% Change from last	Lbs Fat	LBM	Chest	Arms	Hips	Waist	Thigh	Calves
-	13.5	1/2/14	158.0	19.99		31.59	126.41	38.25	12	39.5	31.5	23.75	15.75
18.0	12	1/11/14	151.0	17.8	-2.19	26.88	124.12	37.5	11.75	39.5	30.5	22.75	15.5
17.0		1/17/14	149.0	16.77	-1.03	24.98	124.02	37.25	11.75	38	30.5	22.5	15.25
	11.5	1/21/14	148.8	-	-	-	-	-	-	-	-	-	-
	11	1/25/14	146.6	-	-	-	-	-	-	-	-	-	-
15.0	10.5	1/28/14	146.2	15.67	-4.32	22.91	123.29	37.25	11.5	36.75	29.5	22.5	15

I have hovered between 146 & 148 for the last few days, so I've decided to switch things up to try and speed up my progress.  I've been eating in a pretty severe deficit (in relation to my maintenance level, which is around 2300 calories), so I need to rev up my metabolism a bit. So, I am starting to incorporate "refeeds" in every 3-4 days, aka "carb-cycling". 

When you eat too little for too long, your metabolism will start to decrease (hear that, women?!) which makes it even harder to lose fat...your body thinks it is starving and will cling to any little fat it can.  So by increasing the calories to maintenance level (to figure yours, google "tdee calculator" ... that's Total Daily Energy Expediture, which is how many calories you burn daily, including activity/exercise...not to be confused with BMR (basic metabolic rate), which is how much your body burns just to keep you alive...if you laid on the couch all day and didn't move. 

Anyways... Yesterday (well, from 7am yesterday morning until my last meal which was at 3:30am this morning...I'll start "today"'s eating this afternoon at 1pm) was my first refeed day.  I had been at 1600-1700 calories, some days lower, some higher.  Today, though, I consumed over 2100 calories, and yes I did enjoy it!  Definitely not used to eating that much anymore tho.

Now I'll continue at a 1500 daily caloric goal, and in 3-4 days, I'll have another higher calorie/carb day.  I'm considering not even getting on the scale for a week, as to not get discouraged if I see an initial gain.  I can usually tell by how my body looks and feels if I'm up or down though.  I also revamped my eating plan and am eliminating some of the meals I've been eating consistently. I will miss my Chicken Broccoli Slaw, my feta cheese, and oh, my cottage cheese and pineapple... well I will definitely add that in on refeed day tho!  And thank goodness for my cookie dough Quest bars!  Probably going to have to steer clear of the steak (pun intended) and stick mostly with chicken breast, turna and egg whites for my protein. 

I've run out of Catalyst, and hoping my order arrives on Saturday. I can definitely tell a difference without it!  And out of Spark too...geez!

I'll update in a few days once I know if the refeeds are doing the trick! 

Here are a few more 11-week progress pics.  Pretty happy with my ab definition coming thru.  I've seen a lot of assymetrical abs out there!

Oh!  Almost forgot...  I get to be a model! Kinda.  A guy I work with (and his fiancee ... no worries) is creating an advertising campain for a new side to their photography business, "Tasteful Boudoir"!  And asked me to do a photo shoot!  Set for Feb 15th.  I've never done anything like this before, but I'm sure it'll be neat.  But I need help with ideas ... locations and what to wear!  No clue... I may need help with hair and makeup too! 

But if nothing else... I have a new short-term goal to work towards!!  Wish me luck!!!

Stay warm out there!!

24-Day Challenge final results!

One drunken New Years, I set a goal to drop to 15% bodyfat by the end of the 24-Day Challenge.  The next day I found out that I had crept up to 19.99%!  Oops.  I went a little crazy during the holidays, knowing I was giving it all up until after April 12th.   "I might not make 15%, but I'll do the best I can..." I told myself.  

Starting measurements: Jan 2 (challenge started on Jan 4)

Chest 38.25
Arms 12.0
Hips 39.5
Waist 31.5
Thigh 23.75
Calves 15.75

Weight 158.8 (Was 162.2 on 1/1)
BodyFat: 19.99%


Final measurements: Jan 28

Chest 37.25
Arms 11.5
Hips 36.75
Waist29.5
Thigh 22.5
Calves 15.0

Weight 146.2
BodyFat: 15.67%  (So close!!)

Down 16.0lbs since 1/1, 12.6 during challenge
Down 4.32% bodyfat
Dow 8.25 total inches!

My mind is right, and I'm committed to my own personal challenge. But I'm glad to have AdvoCare have entered my life when it did.  For my cravings and hunger to be gone, and the help with preserving all my lean muscle mass as I drop fat, not to mention having MORE energy as I go...is tremendously helpful in helping me achieve my goal!  A little over 10 weeks to go!!

Geez, it's been two weeks! Progress Time!!

Ok, I'm over the snow. And the cold. It's rediculous and I'm ready to move. I just want warmth. And kids in school without two-hour delays. Two hour delays mean I come home and sleep from 7:30am to 9:30am. Wake up, take the kids to school, then come back home (10:30 by this time) and try and fall straight back to sleep (actually I can) until 1:30 or 2. Before I have to leave again to pick the kiddos up from school.  Then teach BodyPump, shower at the gym and go straight back to work from 7p-7a. 

That was my day.  Thank God for BodyPump!

So, without sacrificing sleep, it is impossible for me to lift on certain days.  And I'm sad to say that on most days it's hard for me to spend much time with Kaleb. :(  One of these days... I will quit this time-sucking, only-here-for-a-paycheck job and pursue health and fitness as my full time job, work less hours, make more money, and design my own life.  One of these days...I'll be able to spend time with my kid every day, put him to bed more than 3 days a week, and maybe even get to go on a date with my hubby (or will-be hubby...one of these days...still need money and time to make that happen too!).  *Sigh*

Anywho!  It's been a while!

I feel as tho it's pointless to spend the time typing up my full workouts to post.  But I have been trying to stick to the 4-day split as written, but for reasons listed above, my schedule just isn't feasible to stick to anything exact.  My program continues to be a work in progress.  However, I am sticking to the split-style workout. Focusing on 2-3 muscle groups at a time, and doing 2-3 exercises per muscle group, and 3-4 sets or 8-12 reps (progressive-overload-style...which is continuing to increase reps, and when reaching 12 reps, increase weight and start back at 8 reps).  Number of muscle groups and exercises just depends on how much time I have.  I've been doing a lot of lifting at home, and going to the Monon center when it makes sense time-wise.  I'd love to be more consistent with my lifting, but until I am able to leave this job, it just ain't happening!

I'm also back to teaching classes regularly. I mean just with the holidays, etc. there were gaps where, like I didn't teach my Tuesday BodyPump or my Wednesday BodyAttack for 3+ weeks becuase of holidays!  Let me say, teaching Attack once a week is hard enough...teaching after 3 weeks off is NUTSO!

But altogether I've been killing it with my diet and training.  Looking back thru my log, I've only taken 3 rest days this year, New Years Day (we've talked about that), Jan 3rd, and this past Saturday because we went to Columbus (gone 4:30am to 11pm).  I've been trying to add in incline treadmill (10 to 12 level incline at 3.0 to 3.5 mph). And with Les Mills launch coming up, I've spent a lot of time learing chorey and at time, physically practicing. Although not working at 100% intensity, I do break a good sweat when I practice.

My sleep has been an area that I've had to sacrifice as well, unfortunately.  Sometimes by my choice (when I woke up early to go to fasted cardio when I could have slept in until BodyPump) and sometimes not (stupid two-hour delay).

That said, I still feel amazing!!  I have plenty of energy, and even still doing 2-3 separate workouts a day sometimes.   4 on Sunday actually... Pump, Combat, CXWorx in the morning, and still lifted at home.  Did 6am fasted cardio the next morning, taught Pump at 9:30am, and lifted again that afternoon.  With the post workout recovery drink I have and the nighttime recovery when I feel like I needed, I haven't had much muscle soreness at all considering the amounts I'm lifting.  I'm up to 195lb 4x10 squats, did 100lb bench press 4x8 ... up to 370lb 4x10 leg press... not too shabby I don't think. And I'm seeing definition too... in my arms, legs, abs ... I know I'm working hard. I'm just not sore! 

And progress-wise... where did I leave off last? 

Well, Jan 2nd numbers:

Chest: 38.25
Arms: 12.0
Hips: 39.5
Waist: 31.5
Thigh: 23.75
Calf: 15.75

Bodyfat: 19.99%

And Jan 17 (day 14 of challenge):

Chest: 37.25 ... (down 1.0)
Arms: 11.75 ... (down 0.25)
Hips: 38 ... (down 1.5!)
Waist: 30.5 ... (down 1.0)
Thigh: 22.5 ... (down 1.0)
Calf: 15.25 ... (down 0.5)

Bodyfat: 16.77%  (down 3.22%!!!)
Weight: 149.0 (down 13.2 lbs from 162.2 on 1/1)

(Progress pics at the end)

Not too shabby!!  I started the 24-day challenge on 1/4, so I was already losing weight before that, but had been taking the MNS (Metabolic Nutrition System) Max vitamins for the two weeks prior. Once I quit my junk food habits and cut out the crap, it started falling off.  The cleanse phase (first 10 days) really cut all the excess water, toxins and crap and was a big part of my initial loss.  My cravings have been non-existent anymore. I've caught myself saying to people that I was a junk-food addict (past-tense) instead of "I am". :) And my energy is thru-the-roof because of the products I'm taking, especially the sports performance ones.  And like today, I had Mass Impact for the first time, with Arginine Extreme, O2 Gold, and Catalyst as my pre-workout before BodyPump.  Felt amazing, and there isn't even caffeine in them!  I didn't have caffeine today until 1am at work!

I'm currently on day 17, and down to 148.8.  Never to see 150 again!
So even though my loss has slowed, that is to be expected since I should really only be losing about 1 to 1.5 lbs a week, now that I'm losing fat.  All fat, in fact! The amazing thing about those numbers, though, is the fact that I'm maintaining my lean muscle mass, even in a calorie deficit.  There are days when I'm only taking in 1300 calories or so.  Typically though, it's closer to 1600-1800.  I'm not losing my muscle because I'm taking in quite a bit of protein, usually 180-200 g per day.  And because the Catalyst and other supps that I take that all contain lots of BCAA's.  The MNS in itself is like a big bucket of nutrition filling in the gaps of anything I may be missing from food.  Especially since I'm eating pretty much the same things daily. 

My diet consists of:

Breakfast:
1 cup (or 1/2 cup) egg whites (usually with 2 tbsp salsa)
+ 1 packet plain oatmeal with Stevia and cinnamon (sometimes w/walnuts)

or Meal Replacement Shake* (replaces one meal or snack per day...not always breakfast)

Lunch/Dinners:
Chicken Broccoli Slaw (I am not eating this as often though because of the carbs in the dressing, but if it fits my macros that day, I'll still eat it occasionally)

5-7 oz Chicken Breast + veggies (broccoli/carrots/cauliflower - steamed)

5-7 oz Steak/Chicken + sauted bell pepper and onion (maybe 1/2 tbsp low sodium soy sauce)  *This is becoming a new favorite!

7oz Salmon w/garlic + 12 asparagus spears (may or may not have sweet potato w/stevia, cinnamon, 3 pecans... depending on if meal close to workout time or not)

2 cups spinach + bell pepper + 1/4 cup feta cheese + 2 tbsp balsamic vinaigrette + 3-4 oz chicken breast

Snacks:
Half cup Cottage cheese + 50-75 g pineapple (I could eat this every day for the rest of my life)

Quest bar

1 oz cinnamon almonds (soak in egg whites, cover in Stevia and cinnamon, baked at 325-degrees for about 25 min)



Calorie / Macro goals:

1600-1800 calories
Protein: 40-45%
Carbs: 30%
Fat: 25-30%

My calorie goal varies because depending on my work/sleep schedule, my eating window is longer/shorter.  Sometimes I'm up for 24-hours (minus possibly a 2-3 hour nap) and some days I'm only awake for 12-13 hours.  But looking at my average intake for, say the last week, it comes to average 1645 calories. Average protein for the last week comes to 170g, which is 41%...and so on. So I'm on target!!  

You can view my food log at myfitnesspal.com , user name lesliehylton81. 

I've leveled out now so I'm not dropping huge numbers, because I don't have huge numbers to drop.  I am steadily dropping average of about 0.2 lbs per day, which equates to about 1.4 lbs per week. I'll adjust as I need if I stall, and at some point might need to consult a nutrition coach, but I don't feel the need as long as I'm reaching my goals! 

Speaking of coaches ... my first appointment with my posing coach is Friday!!

I've been looking at posing suits too, and I'm pretty dead-set on RED!

Ok, I better get to studying.  Still lots of choreography to learn before launch!! 

Oops, Almost forgot the pics!  (if you're on my FB, you've probably seen them anyways)

Challenge Day 1 (top) - 158.0 lbs

Challenge Day 7 (bottom) - 151.0 lbs

Day 10 (I think)

Some yumminess! 

BodyFat and new progress pics coming in the next couple days!

1 week into the new year...how am I doing? And my "plan" mwah ha ha

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
 .

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!)  

HAPPY NEW YEAR!!!

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!

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!!!