Ever84 
"Keep Kicking My BUTT 2 Eat Clean and Press Forward No MATTER What!"
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| Created: | 11/27/2007 |
| Total Visits: | 1933 |
| Total Blog Entries: | 29 |
| Total Comments: | 31 |
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August 1, 2008
Pyramids
- 135 lbs for 12 reps
- 185 lbs for 10 reps
- 205 lbs for 7 reps
- 225 lbs for 4-5 reps
- Optional 175 lbs for 12-15 reps
Reverse Pyramids
* Warm-up on a lat machine with 150 lbs for 10 reps
- 30 lbs attached on a weight belt for 6-8 reps
- 25lb plate attached for 6 reps or so
- 2 sets using just my bodyweight aiming for 8-10 reps or until failure.
Descending Sets
This is the most basic and yet brutal of all shocks! You begin by reaching failure with a weight, as soon as you hit failure, lessen the weight, and then continue the set until failure is reached again.
Example: Lets say you were to perform lat pulldowns with a 100 pound stack. If you reached failure at 12 reps, you would strip the weight down to 80 pounds and continue.
A single drop or descending set is when you lower the weight once.
A double drop or descending set is when you lower the weight twice.
Example: Lets say you were to perform lat pulldowns with a 100 pound stack. If you reached failure at 12 reps, you would strip the weight down to 80 pounds and continue to failure, and then lower the weight down to 60 pounds.
A triple drop or descending set is when you lower the weight twice.
Saving this for info 4 and 6 day split routines
| Sunday |
Day of Rest |
| Monday |
Chest/Tri’s |
| Tuesday |
Back/Bi’s |
| Wednesday |
Rest |
| Thursday |
Shoulders/Traps |
| Friday |
Legs |
| Saturday |
Rest |
| Sunday |
Day of Rest |
| Monday |
Chest/Tri’s/Delts/Abs |
| Tuesday |
Back/Traps/Bi’s/ |
| Wednesday |
Quads/Hams/Calves |
| Thursday |
Chest/Tri’s/Delts/Abs |
| Friday |
Back/Traps/Bi’s |
| Saturday |
Quads/Hams/Calves |
Posted in Training
July 28, 2008
Wow! That’s all I have to say is WOW! I can’t believe im dropping 1 to 1.5% body fat per week. I am SO positive it’s from the AM cardio in a fasted state. I never did fasted cardio before really and now my body is like WaBAM! Results. I am trying to lean out and put on some mass at the same time and I can feel my shoulders, quads, and calves all gaining mass. I DO think it’s possible to do both at the same time, however I think it’s a smaller percent of mass that you can actually build because of all the cardio. Double cardio is the way to go + eating clean + supplements + lifting heavy = RESULTS. I need to post pictures again here soon. I am totally bloated from that time of the month and it shows…so ummmm ill wait till after that!
In 4 weeks ive gone from 21.5 % body fat 123 pounds to 17.1 % body fat 120-122 (my weight still fluctuates) I’m HAPPY! Still want to stay working hard with the trainers awesome plan and keep making this body better and better!
Posted in Training
June 30, 2008
Well, I just started working with a Trainer yesterday. I started a new nutrition plan and workouts that actually seem intense because of the amount of time I need to dedicate towards it. I think though that my trainer wants to get me to my goals as fast as possible, so working me hard will allow me to get there quicker. I am SO grateful to have fruit in my diet again! The nutrition plan is VERY balanced and perfectly clean but in smaller portions then im used to. I’m hoping to have the energy to get trough my workouts because it almost doesn’t seem like enough food to fuel my body for as hard as I will being working. The water also seems more the im used to. I thought I drank a ton before but I guess I was wrong. I guess I need all that water to make up for what im losing in my workouts and to lose the fat. I’ve also added a fat burner in the AM, flax seed, and calcium to my diet. I also didn’t realize I needed to be taking MORE then just a pill a day of my multi-vitamin. Hopefully this helps with my anemia that I occasionally get. I’m really excited to work with the trainer and hope to achieve a VERY athletic look.
Were also moving in 2 more days but it’s like that easiest move known to man. We are moving from a 1 bedroom apartment to a 2 bedroom in our same complex. Thank GOD! I’m so ready for my 10 month old son to sleep through the night and be in his own room! We also just got a second car, which is so nice! I can go where I want to whenever I want to now. Beforehand I could only go to the gym whenever my husband was back with the car. I’m so grateful to finally feel like we have our feet on the ground, it was very hard financially for us after my son was born. Our goal was to keep him out of child care and for me to basically be a stay at home mom full time student. I seriously get more in financial aid than I did at my last job. Plus childcare takes more then half your pay check anyways, so it’s pointless. We stuck out the hard times and it’s paid off. We’ve been VERY blessed!
Posted in Training
June 25, 2008
Daily Summer Schedule
6 am – Wake Up!
6:15-6:45 – 30 min morning cardio
7:00 – Home- Get baby up, changed, fed, bathed
8:00 – Morning walk with baby (3x a week in the am to beat the heat)
9:15 – Laundry, dishes, cleaning, phone calls, etc.
11:00 – Put baby down for a nap
11:15 – Homework time – reading , assignments, research, quizzes, tests (I’m doing full time online just this summer then in Fall I’m full time face to face)
2:00 – Get baby up changed, fed, get diaper bag ready
3:00 – Run errands, appointments, store etc.
4:00 – Gym – 1 hour of weights
6:00 – Get dinner ready
8:00 – Put baby down for bed
8- 9:30 – Time with hubby, chill time or more catch up on HW
10pm – Bedtime (if I don’t get to bed early I wont get my butt up for morning cardio! And I NEED my morning cardio to burn the FAT!)
Posted in Training
June 19, 2008
So, im VERY anxious to start with my trainer….im hoping to start this next week. I don’t feel like im making progress very quickly so it’s VERY frustrating! I’ve been sick with a bug for the past week but still forcing my self to workout and I think it just makes it worse or delays getting better. Anyhow, im SO excited to start up with a Trainer, ooooh did I already say that? I think that it would help motivate me to be EVEN better and look better then before a baby. I really feel I need to learn a lot more when it comes to figure/body building. A few people have recently said to be it’s very unhealthy to do all that dieting or to be so strict, but what other way is there to look that good? ya know? It seems worth it to me and I have a VERY supportive husband who is paying for me to have a trainer and tries not to eat his crap around me. HAHA! I make him keep it OUT of the house! Well, like I said can’t wait to start with the trainer!!! Wish me Luck!
Posted in Training
June 16, 2008
Well my baby turns 10 months tomarrow and I am happy to say I am in better shape then I was before I had him. Some things like my hips and belly are not completely back to normal. I am not sure if they ever will go back to normal but I FEEL 10x better now then when I was HUGE and pregnant.
I just wanted to tell you my Post BABY weightloss story….Here it goes….
Everytime I went to my doctors appointments I wrote down what my weight was in this cool "Keep Track of Your Pregnancy", book. I didn’t gain but 3 pounds by the time I was 5 months pregnant. I did get morning sickness (from 6-16 weeks of pregnancy) which allowed me to drop 6 pounds of scale weight (which was probably muscle and water in the end). I started at 136 pounds, but had very little muscle on my body. In the time of my pregnancy I moved from Utah back to Cali where all my family is from. I didn’t put much weight on until I moved lost my gym membership, sold my car so we had the money to move, packed the whole house…etc. Yeah a women who is 6 month’s pregnant packed an entire house and then unpacked EVERYTHING from storage into our apartment 2 weeks before my son was born! EEEEK! Well, you get the picture STRESS! I believe that I was so stressed I ate everything in sight. I was getting in way more carbs then protein at the time of my pregnancy. I wasn’t working out anymore…no cardio or weights…from 6 months to 9 months on. I actually stopped wanting to workout at the gym or walk outside because I felt so fat and embarrassed…which was dumb because I put on even more weight being less active.
So on my delivery day Aug 17th 2008 I weighed in at 181 lbs. Luckily 20 pounds came off with my son, blood, after birth, and the water weight…that pretty much left me at 160 pounds. Many people told me "Oh you’ll lose it, just nurse." However, that was not the case for me. I started on the south beach diet and that took a good 10 pounds off in 2 months, then I started carb cycling and that took off another 20-25 pounds…which took me 5 months. Currently I have been doing the anabolic diet which has helped me shed another 5-8 pounds of fat. I can’t say my diet has been clean the entire time of my post pregnancy weight loss. I did one cheat meal a week of no more than 500 calories which could consist of anything! I’ll tell you what! That kept me sane. I was able to lose 1 pounds per week which my diet and training. I first started lifting at 5 weeks post partum and did higher rep light weights, till I changed my program up to the 5×5. I did 1 hour of lifting 3x a week as follows Legs/ Shoulers, Chest/Tri’s, Back/Bi’s, with ab’s 1-2x a week and cardio 60 min 4-6 times a week. I realize that 60-90 min of cardio 4-6 times a week sounds like a lot but if you have a lot of tub to lose it just melts off the fat. I always made sure to get in enough protein which in the end helped me build and lose some fat at the same time.
Currently I am 10 month post partum tomorrow. My pre pregnancy weight was 136 and I am 121. Where doesn’t that leave me standing now? I am looking into a personal trainer to help me get in tip top shape! This certainly wont be my last baby, so I have a definite goal to "stay" in great shape going into any pregnancy, eating right while pregnant/staying active "lifting" the entire 9 months. I love that feeling of great confidence that comes from eating clean and feeling less jiggles. Although for many it may not seem like a great accomplishment because it’s baby weight, but fat is fat and the only way to get it off is to work for it! Many of my friends and family "Oh you must have had gestational diabetes for it to have come off so quick like that!" …Ummm nope! I worked my butt off for that! If you wanna look like an athlete YOU gotta Train like an Athlete!!! True that!
To all the women who have children or ever will, you CAN get your body in great shape. No matter if you have flabs, jiggles, stretched out skin, stretch marks etc….you CAN!
Posted in Training
June 7, 2008
The following is a nutshell summary of “The Anabolic Diet” by Dr. Mauro Di
Pasquale, together with some additional info on low carb foods, as the list
in the book is rather skimpy. To get full details and references, or find
out about the finer points of the diet (e.g. competition diet procedures), I
urge you to get the book - see at the end of this document.
Feel free to send me feedback, additional info, your experience with the
diet, warnings etc. I will update this document accordingly. Please note
that I am not Dr. DiPasquale, and cannot answer detailed questions or give
medical advice (I’m an engineer).
——————————————–——————————–
Before you start on this diet
* Get a complete physical, including blood work. Among other things, this
will give you a baseline Cholesterol level.
* This diet is not recommended for children or pregnant women.
* This diet is controversial, use at your own risk!
Additional information on potential problems
——————————————–——————————–
Problems with low-fat diets
* Low fat -> body goes into starvation mode, tries to hold on to fat,
burn muscle instead.
* When carbohydrate stores are exhausted, will burn protein first before
switching to fat.
* Carbohydrates can increase serotonin levels, cause sleepiness. (Based
on other references - see below - serotonin may not be such a bad thing
after all)
* Insulin swings can provoke mood swings.
* High insulin levels increase fat storage.
* Can cause bloating, water retention.
* Often, protein supplements are needed for the bodybuilder.
* Low-fat foods are often much more expensive than the conventional
version, and contain more “chemistry” / are highly processed.
——————————————–——————————–
How the high-fat diet works
(This is grossly simplified, for more details follow the links from this
page and read the book ).
During the week (Monday - Friday), you eat (by calories) about 55..60% fat,
30..35% protein, and no more than 30g of carbohydrates.
The plentiful supply of fat causes a metabolic shift from primarily burning
carbs to primarily burning fats. Insulin levels remains low (which increases
GH release). Increased dietary fat is also linked to increased testosterone
levels.
Despite popular belief, the human body can run pretty well without carbs
(otherwise Eskimos wouldn’t be doing too well).
During the weekend (Saturday - Sunday, about 24 to 48 hours), you eat a high
carb, medium fat (30..40%), low protein (10..15%) diet. This causes an
insulin spike. While this can increase fat deposits, it moves more nutrients
into your muscles, and has an anabolic effect. The important thing is to
switch back to the high fat / low carb mode before you put on too much fat.
What are the benefits ?
* Increased lean body mass without the use of illegal substances.
* Maximize the effects of your own hormones.
* Reduced cortisol levels -> reduced catabolism.
* Increased energy level compared to low-fat diets.
* Decrease body fat without increasing lean mass, e.g. lose 90% fat, 10%
muscle instead of 60% fat / 40% muscle on most other diets.
* Burning fat is less efficient -> increased metabolic rate.
* Plentiful supply of protein.
What about Cholesterol ?
If you keep your fat intake somewhat balanced, i.e. not exclusively
saturated fats, you should have no problem. For example, eggs tend to
increase your HDL level (good Cholesterol). Your actual mileage may vary -
test your Cholesterol level before you start.
——————————————–——————————–
Getting started / tips / Schedule
* Eat 5 to 6 meals daily.
* Eat something when you are hungry - don’t wait.
* Keep sodium intake reasonable, some meat products can be pretty high.
* Drink enough water !
* This diet doesn’t work if your fat intake goes too low (below about
40%).
* Start at around 3000 calories per day (or 18*bw), then adjust up or
down depending on your results and goals.
* You may need to use a fiber supplement (watch out for hidden carbs). I
eat salad with lunch and dinner, and never had any problem.
* First week can be rough - stick with it.
* Regularly check bodyfat percentage (for example using calipers).
* During the weekend, be careful with foods with high glycemic index -
they can wreak havoc on your insulin level, and switch you into fat
storage mode more quickly.
——————————————–——————————–
Food List
Low carb foods
RTFL (read the f… labels). Try to get as much natural fiber as possible
from salad or vegetables, while staying within the 30g carb target.
The usual suspects:
* Beef, Chicken etc.
* Fish
* Cheese
* Butter
* Any kind of oil
Veggies:
* Almonds (1oz = 5..6g)
* Asparagus
* Avocado (1/2 = 6g)
* Broccoli
* Cauliflower
* Eggplant
* Green beans
* Lettuce
* Mushrooms
* Olives
* Peanuts (1oz = 6g)
* Red / green peppers (e.g. frozen “Melange a trois” from Trader Joe’s)
* Spinach
* Sprouts
* Tofu, soy milk
* Zucchini
Condiments:
* Caesar salad dressing (e.g. Newman’s own)
* Oil and vinegar salad dressing
* Mustard (e.g. Dijon from Trader Joe’s)
* Pickles
* Sour cream
For the sweet tooth:
* Dole or Welsh no sugar added fruit pops (6g each)
* Sugar free Jello + whipped cream (within reason)
——————————————–——————————–
Supplements
One of the nice things about this diet is that you won’t have to spend much
money on supplements. All you need is some vitamins, for example along these
lines:
* 1 Centrum
* 500 mg Vitamin C
* 800 i.u. Vitamin E
* 50 mg Vitamin B formula
* Some Calcium (at least that’s what my teeth tell me).
* Vitamin Z (that’s sleep).
The book also recommends Omega 3 fatty acids, e.g. from fish oil capsules.
In general, it is a good idea to have some variety on the types of oils you
eat.
Caffeine can help burn fat (but only on a low carb / high fat diet).
If you really want to get fancy and start mixing your own supplements, the
book also includes some recommendation, but no quantities / dosages.
——————————————–——————————–
1 to 2 days of carb loading
75% Should be CLEAN!
Protien 10%
Carbs 60%
First 12 days are 30 Grams of carbs or lower
After 12 days you switch to Mon-Fri 30g
Sat and Sun Carb Load
Fat 30%
Posted in Training
June 4, 2008
I just dont feel like im seeing the results I want to and although I dont journal it I do weights 4-5x a week right now and I do cardio 4x a week too. I STRONGLY feel that my fruit and carbs are to blame because I am eating at a deficient but not too much of a deficient. So here’s what my diet look like mon through Friday… and on sat and sun is a carb up day with 1 cheat . The carb load will allow me to have energy for my next weeks workouts. I did this diet with weights and cardio right after my son was born and it went well. I shed 10 pounds of unwanted fat in 8 weeks. Then I switched to carb cycling because of the lack of energy you experience on the anabloic diet, but my lack of energy came from not carbing up on the weekends. I found a GREAT article on it on BB.com…so I know now it’s 30grams of carbs 5 days a week , and since it’s not a ketonic diet completely you can add a bit more fat.
Anabolic Diet
Meal 1: Omlette, 3 slices turkey bacon, quarter avocado
Meal 2: Cottage Cheese and protein shake
Meal 3: Chicken w/ steamed broccoli
Meal 4: Nuts, Beef patty
Meal 5: Chicken and green beans/asparagus
Meal 6: Protein Shake
Macros
grams cals %total
Total: 1610
Fat: 59 527 33%
Sat: 10 94 6%
Poly: 9 79 5%
Mono: 23 204 13%
Carbs: 24 55 3%
Fiber: 10 0 0%
Protein: 249 996 63%
I also need to go get a fiber supplement because this would not be adequate fiber intake on this diet.
So what do you all think?
I’m aiming for 18-16% bodyfat…..im at 21.5 right now. I will probably stay on this diet for 8 weeks.
Staying VERY active right now too because im only doing online classes till Aug…so I am at home A LOT! I am walking with my son once to twice a day because im a "let me out of the house" person…(not a homebody AT ALL!) Riding my mother in laws horses 1-2 times a week…ect….I also start a women’s self defense class at the end of June.
I’m also looking into getting trainer right now that can help me take my body further. I am unsure to do this online or face to face…i’ve checked out a couple of trainers and looking into the prices/packages they have.
Posted in Training
May 12, 2008
Well, it’s Monday morning and I weighed in 125.4 pounds. Looks like I have some water retention from that time of the month and some Mother’s Day Chocolate. I went 4 weeks 100% clean, and now im going for 6 weeks. The goal is to lower my BF% to 18 by the end of June. I’m currently 22.5 BF%…I was at a solid 21%…but my weight is lower so I must have lost some muscle. It’s been hard to pump in the protein since the last 6 weeks of school and everything being so crazy busy.
My current routine is 30 min of moderate to intense cardio 5-6 X a week and lifting on a 5 day split. They say a 5 day split is for advanced lifters but right now with my son, life, and school I really need that good hour in the gym "get in get out" type deal instead of my usual 2 hours per day I was doing like a month ago. Yeah I reached burn out from that one…I did 2 hours (1 of cardio and 1 of weights) for 6 months, NO BREAK!!!! Helped shed the weight though. So let’s see what level I can take this body to NEXT!!
Posted in Training
May 8, 2008
So I went to the gym today to get my BF tested and it went up? And yet I went from 131 pounds to around 124 in the last month. (weight is going up and down all the time right now from inconsistency) I think the problem is since popping my rib head out and taking that much needed break (2 weeks off) I must have lost some muscle mass. Not that I have a WHOLE lot of muscle to begin with but I have built some. The trainer at the gym also said test your BF% at least 30 min after a meal and before your workout. I didn’t realize that and had just finished working out. Last time I was at 20.1 %…CAn you lose Muscle Mass that quickly? He said that my BF% went up because I lost muscle. He blamed cardio for it but I think it’s from eating like 900-1200 calories the past few weeks from being STRESSED out from finals at school. I’m not eating crap at all actually, just not eating enough…I really dont want to be a skinny fat…nope. So it’s either back off the cardio and lift…or lift, eat super good, eat enough protein, take my fish oil to preserve muscle, and add my cardio back in?
Posted in Training
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