Amanda76’s BodyBlog

In A NUTSHELL:

Anabolic Diet: Yum.

Hunger: None.

Cravings: None.

Energy: Normal.

Mood: Normal.

Mental Clarity: Normal.

Physical Appearance: A little more full than yesterday.

Workout: Back day.  Another day with steady energy.  This is the first time in a long time that I’ve started with heavy close grip pulldowns and man…I beat my back up and it let me know it!

MEALS:

M1: 1/2 cup Old Fashioned Oats in water, 1 scoop Beverly Ultra Size (chocolate), 1T peanut butter, 1 medium banana

Supplements: Beverly International’s Super Pak, Move Free Advanced plus MSM, HEB brand Calcium 1200 with D

M2: 4 oz salmon, 1/2 cup rice, 2 oz snowpeas, 2 oz sweet onion (same salmon meal as yesterday)

M3: 1/2 cup oats, 1T peanut butter, 1T honey

M4: 4 oz strawberries, 2 oz pineapple, 2 oz cantelope, .5 oz blueberries, 10 grapes, slice of kiwi,

M5: 1 medium banana, .5 oz cashews

M6: 3 eggs scrambled with 1/2 cup red rice and 1/4 cup parmesan cheese and sprinkled with tabasco.

1886 calories: 25/44/31 (p/c/f)
111g protein, 225g carbs, 62g fat

WATER: 1 gallon

BACK and BICEP DAY

Close Grip Pulldown: 1×4 @ 150+3 @ 130, 2×6 @ 130

Lat Pulldown: 1×4 @ 110, 2×6 @ 100

BB Close Grip T-bar Row: 1×7 @ 60, 1×6 @ 60, 1×6 @ 60+2 @ 50+4 @ 25

1 arm Inc UH Cable Row: 2×10 @ 30 (left arm weaker)

Pull Ups: 1×7 @ BW+(assisted)3 @ 60+5 @ 80+9 @ 100+12 @ 20

Alt DB Curl (dropset from intentionally too heavy): 1×1.5 @ 40’s+1.5 @ 35’s+3 @ 30’s+5 @ 25’s

1 Arm Cable Hammer Curl: 1×10 @ 20, 1×6 @ 25, 1×5 @ 25

Shoulder Width Chins: 1×5 @ BW

In A NUTSHELL:

Anabolic Diet: Enjoyed this carb up day a lot more than last week’s!  Still not very good at not eating protein.  LOL

Hunger: None.

Cravings: None.

Energy: Normal.

Mood: Normal.

Mental Clarity: Normal.

Physical Appearance: About the same as yesterday.

Workout: Leg Day.  Hammy still trippin’.  :-p  Energy was pretty steady through this workout and I didn’t feel like I was weak for any reason other than my hammy problem so I’d say things are lookin’ on the up and up.  Pre-fatiguing quads and hams with isolation exercises and then working up to as heavier weights instead of doing all sets with heavier weight on compounds seemed to be a good workaround.

MEALS:

M1: 1/2 cup Old Fashioned Oats in water, 1 scoop Beverly Ultra Size (chocolate), 1T peanut butter, 1 medium banana (all mixed together)

Supplements: Beverly International’s Super Pak, Move Free Advanced plus MSM, HEB brand Calcium 1200 with D

M2: Peanut butter and jelly on wheat

M3: 10 grape tomatos, 1 oz cashews

M4: 6 oz salmon (stirfried in juice/soysauce/sesame oil mixture), 1/2 cup red rice, 1.5 oz snow peas, 1.5 oz sweet onion 

M5: 1.5 oz pineapple, 1.5 oz kiwi, 1.5 oz cantelope, 1.5 oz strawberry, .5 oz blueberry, 10 grapes, .25 cup cashews

1815 calories: 24/42/35 (p/c/f)
105g protein, 213 carbs, 68 fat

WATER: 1 gallon

LEG DAY

Hammer Strength Iso Leg Ext: 1×8 @ 35’s, 1×6 @ 40’s, (toes in) 1×6 @ 35’s, (toes out) 1×6 @ 35’s + (toes up) 5 @ 30’s+6 @ 15’s+6 @ 10’s

A2G Squats: 2×5 @ 95, 1×5 @ 100, 1×5 @ 105, 1×2 @ 110

Hammer Iso Curl: 1×7 @ 45, 1×5 @ 45, 1×4 @ 45+3 @ 35+ 4 @ 25

Deadlifts: 1×5 @ 95, 1×5 @ 115, 1×5 @ 135, 2×5 @ 165

Strive Plie Press: 2×10 @ 190, 1×6 @ 210
ss w/
Precor Donkey Calf Raise: 1×10 @ 280, Precor Angled Calf Raise: 1×10 @ 60, 1 Leg FreeMotion Calf Press: 1×15 @ 200

Stairmill: 20 minutes between levels 7 and 10, alternating between narrow, wide, side and crossover steps every minute.

These three days were completely messed up.  I was having allergy problems that were sending me to bed pretty much immediately after work.  All I can tell you is that I ate fatty protein and likely way less total calories than I was supposed to.  I also missed two workouts.

On the bright side, I didn’t start looking flat until the day 19, which was the day before carb-up day.  And I really didn’t look too bad.  Aside from the allergy issues, I think my energy would have been alright.  Will be able to deal if this is how things stay. 

A NUTSHELL:

Anabolic Diet: Offically dropping to around 1,500 cals to hopefully get some good fatloss going. This has been my most normal day so far. 

Hunger: Too full.

Cravings: None.

Energy: Normal.

Mood: Normal.

Mental Clarity: Normal.

Physical Appearance: Actually looking pretty good, finally!  Butt is still worrying me so I think I’m going to start doing some stairmaster and/or stepmill at the end of my leg workouts until I have my hammy issue sorted out.

Workout: Day late Back Day.  But it went pretty normally.

MEALS:

M1: 3 whole eggs, 1 oz habanero jack cheese, 60g spinach, 2 oz red bell pepper

Supplements: Beverly International’s Super Pak, Move Free Advanced plus MSM, HEB brand Calcium 1200 with D

M2: 4 oz ground round, 4 oz yellow squash

M3: 1 hard boiled egg (not at all hungry for this…I was going to eat 3).

M4: 4.5 oz ground round, 1 oz habanero jack cheese, 1T psyllium whole husks

M5: 4 oz ground round, 2 cups spinach, 2 oz red bell pepper

M6: 1T Walnuts

1559 calories: 33/3/64 (p/c/f)
123g protein, 19g carbs, 106gfat

WATER: 1 gallon

Back Day

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Chin-Up Rotation (rest between sets):
Meet or beat 46 in 6 sets!

• Pullups: 1×10 @ BW
• Wide Chins: 1×8 @ BW
• Close Chins: 1×8 @ BW
• Wide Nuetral: 1×7 @ BW
• Close Nuetral: 1×9 @ BW
• Pullups: 1×7 @ BW

New PB! 49 TOTAL!  Oh the joys of getting lighter!  LOL

BB Row: 1×8 @ 105, 2 x 7 @ 105

Hammer Strength 1 arm Iso Rows: 2×8 @ 70

EZ UH Cable Rows: 2×6 @ 110

1 arm Lat Pulldown: 2×8 @ 40

1 arm Close Lat Pulldown: 2×6 @ 50

Amanda76, Age 31, Height 5″4″

My measurements pretty much have ended up in better places than a week into carb depletion.  My skin is looking tighter.  I’m a bit concerned about my legs/glutes but I think that the issues they are having have as much to do with my workouts suffering because of my hammy as anything the diet may be causing. 

Today was pretty much a bust.  Had a migraine caused by sinus pressure and slept most of the day.  I ate a bit–all the right stuff but didn’t really keep track.  I had 3-4 eggs at three different times that day and also made a tuna patty with an egg in it.  But that’s all I remember.  No carbs except for psyllium husk. 

 I should have worked back, but wasn’t feeling better before the gym closed. 

In A NUTSHELL:

Anabolic Diet: This day went better than my first carb up day.  But I still didn’t feel as good as I expected to.  Still kinda failing at hitting my macros.  LOL  It’s difficult for me to eat carbs without protein…not difficult to do, but difficult to wrap my mind around.  LOL 

Hunger: None.

Cravings: None.

Energy: Normal.

Mood: Normal.

Mental Clarity: Normal.

Physical Appearance: Still feeling a little small, but definitely closer to normal

Workout: Leg day.  Definitely going to need to see chiro again.  My discomfort and weakness seems to be stemming from the front of my hip now…I realize this actually has been going on for a really long time now that I feel that sensation again.  It wasn’t making me so weak months ago, though…The good news is that I was able to half-ass it through my entire workout instead of simply having to stop.   

MEALS:

M1: 1/2 cup Old Fashioned Oats in water, 1 scoop Beverly Ultra Size (chocolate), 1T peanut butter, 1 medium banana

Supplements: Beverly International’s Super Pak, Move Free Advanced plus MSM, HEB brand Calcium 1200 with D

M2: 1/2 cup Daisy 4% cottage cheese, 2 oz cashews

M3: 4 oz chicken, 6 oz sweet potato

M4: 6 oz sweet potato

M5: 1/2 cup oats, 1T peanut butter, 2T honey

1703 calories: 25/41/34 (p/c/f)
103g protein, 195carbs, 63fat

WATER: 1 gallon

LEG DAY

A2G Squats: 1×3 @ 115, 1×2 @ 115, 1×1 @ 115 (this should have been a pretty easy 5×5 exercise)

Hack squats: 3×8 @ 90

Strive Plie Press: 2×10 @ 190, 1×4 @ 230+10 @ 150

Smith Single Leg Press: 2×10 @ 70

Precor Prone Leg Curls: 3×8 @ 110
ss w/
Leg Ext: 3×10 @ 140

Precor Angled Calf Raise (enhanced negative): 1×10 @ 60

For the last 12 days, I’ve been in the Induction Phase of the Anabolic Diet.  During that time I ate less than 30g of carbs per day, aiming for 35/5/60 (protein/carbs/fat).  Now I will switch to doing that 5 days out of the week and carbing up with macros of 10-15/45-60/30-40.

Carb-ups are supposed to last 24-36 hours or until you go past the point of extra vascularity and extra definition to smoothing out. 

A NUTSHELL:

Anabolic Diet: Thought I was going to enjoy this day a lot more than I have.  Starting with my oatmeal this morning, I felt nauseated and headachy.  Possibly because I didn’t get enough sleep last night, but I’m really not horribly tired.  The food tastes good…my body just doesn’t seem to know what to make of it.  It’s kinda like the first days of cutting carbs, except…I feel a bit ickier.

I have NO idea how people have such problems getting enough protein in their diet.  I went way over my macros in protein…had a bit more difficulty getting carbs, but I think I’ll have that sorted out tomorrow by eating more whole grains instead of jumping into eating fruit (I just really wanteds some fruit, dammit!). LOL

Hunger: None.

Cravings: Cashews.  There’s a reason I don’t normally keep them in my house!  LOL

Energy: Normal.

Mood: Normal.

Mental Clarity: Normal.

Physical Appearance: My dad looked at me with a concerned look today and told me I was looking skinny (he doesn’t live in town so he hasn’t seen me through this whole switching metabolisms thing.  I explained what was up with my diet and he looked at me like I was nutso.  LOL  Anyway, at the moment, I can see my veins a bit better and my arems are starting to look more like my own again.  I can feel some solid muscle!  YAY!  Belly looks like it’s “fattining up” a bit, surely from water retention, but not bloated. 

Workout: One of my 3 days off.

MEALS:

M1: 1/2 cup Old Fashioned Oats in water, 1 scoop Beverly Ultra Size (chocolate), 1T peanut butter, 1 medium banana

Supplements: Beverly International’s Super Pak, Move Free Advanced plus MSM, HEB brand Calcium 1200 with D

M2: Mango, apple, grape and strawberry fruit salad, 1/2 cup Daisy 4% cottage cheese

M3: 2 oz cashews, 4 oz grape tomatos

M4: 6 oz sweet potato, 4 oz boneless, skinless chicken breast

M5: Cantaloupe, kiwi and pineapple fruit salad

M6: 1/2 cup Old Fashioned Oats in wate,r, 1T peanut butter, 2T honey (yes, looking for easy carbs…LOL)

1913 calories: 22/47/31 (p/c/f)
104g protein, 250g carbs, 65g fat

WATER: 1 gallon

Slept a lot today.  You know how that goes.   

A NUTSHELL:

Anabolic Diet: Last day of Induction Phase!  Woo hoo!  Decided to see what would happen if I went no carb since I slept in late and didn’t feel like eating anyway.

Hunger: None.

Cravings: None.

Energy: Normal.

Mood: Normal.

Mental Clarity: Normal.

Physical Appearance: Skin finally tightening up.

Workout: One of my 3 days off.

MEALS:

M1: 4 whole eggs

Supplements: Beverly International’s Super Pak, Move Free Advanced plus MSM, HEB brand Calcium 1200 with D

M2: 4 whole eggs, 1T psyllium whole husks

M3: 6 oz fajita meat

M4: 4 whole eggs, 1T psyllium whole husks

1539 calories: 45/0/55 (p/c/f)
156g protein, 0g carbs (psyllium husks not counted), 85 fat

WATER: 1 gallon

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Woke up around Noon yesterday, stayed up all night.  Went to chiropractor at 11 and went to sleep from noon until 4 and am wide awake at 3 in the morning again.  ARGH! 

The chiropractor said that everything was about a half inch off and to stay out of the gym for a couple of days (yay for rest days falling in the right place) and to maybe expect to have to come back in after my leg day.  He thinks when the hammy tightens back up it might pull everything back out of alignment a time or two again before it stays.  As usual, he advised that I’ll know if I need to come back.  LOL

A NUTSHELL:

Anabolic Diet: I’ve been pretty lazy about food today and have had to eat a lot because I’ve been up so long.  In fact, I’ll be adding up cals right before I post this!  LOL  Cooked up some beef fajita.  That made me feel better about eating.  I think once the Induction Phase is over, I’m going to make 1,500 my target calories and get on with the fat loss.  I’m sick of dreading meal time. 

Hunger: None.

Cravings: None.

Energy: Unusually high for someone who has been awake for 36 of the last 40 hours or so…

Mood: Normal.

Mental Clarity: Ditto to my energy statement.  LOL

Physical Appearance: …

Workout: One of my 3 days off.

MEALS:

M1: 4 whole eggs

Supplements: Beverly International’s Super Pak, Move Free Advanced plus MSM, HEB brand Calcium 1200 with D

M2: 2 cups spinach, 2 oz red bell pepper, 2 tablespoons macadamia nut oil (I know, weird…didn’t feel like eating).

M3: 1Tablespoon Peanut butter, 1 Tablespoon psyllium whole husks (best I could do at the time but it had been about 4 hours since I last kinda ate).

M4: 5 oz chicken (dark meat)

M5: Fajita Deliciousness.  6.6 oz skirt steak, 1 oz habanero jack cheese, 1 tablespoon psyllium whole husks

M6: 2 oz sunflower seeds, 74g brocolli

M7: 4 whole eggs

2071 calories: 37/2/61 (p/c/f)
184g protein, 23g carbs, 137fat

WATER: 1 gallon