Ever84’s BodyBlog

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?

Seeing how no one really reads my posts…or I dont think they do…ummm maybe a few do. But this is mostly meant for me, To ME who needs to kick my BUTT in gear and just give up the CHEAT days. If you want to get past your "setpoint" that’s the sacrifice you are gonna have to make. Seeing how you hurt your back this week really bad and are on the bench, you best eat clean or you will turn fatty fat in no time. Can I comment to no cheats till the end of may and get down to 125? It’s hard especially with a husband who works outside all day in the HOT HOT sun here in CAli and has a huge appetite because he burns so many calories. Ugh! where’s my support, he eat In-In-OUT in front of me Pizza, ice cream…all of them are the devil when trying to get in shape. It’s hard because I dont feel like I can eat at his parents house or my parents house or even our friends house because it’s not clean food. So what do I do…cheat. Yeah my cheat meals are up to 2 times a week now and it’s just not good.

Can I eat clean 100% till the end of may? OH God help me please!!

Okay so im near the end of the Spring semester at school and things are picking up with projects, papers, and TESTS galore! Between my 8 month old  and all my school work it’s start and stop because my son isn’t crawling yet…and he gets so FRUSTRATED! He wants to move but cant. I’ve been trying to help him along as best as I can by being behind him and pushing on his feet. I’m hoping that may help him get a "feel" for it.

Well my workout’s are early morning one’s right now because I need my son’s nap time to do all my homework and studying. It really keeps you busy, but I dont enjoy my BUTT being stuck in a chair. Or being stuck inside doing work. See you can either be a stay at home mom or a stuck at home mom. I choose to get out there and push my little guy around in the stroller, go running, walking, play in the park anything to not be in doors! It’s just not my identity to "sit" at home. YUK! Blah.

I really like getting up at 5:45am and heading to the gym for a one hour workout and coming straight home. It’s done and out of the way and I have SO MUCH ENERGY when I do it first thing in the morning. It works out well for my little family too because I leave when everyone is asleep and back right when they wake up at 7:30.

I wont let myself say im too busy to workout or eat right. NOPE! That’s retarded! This is a lifestyle that ive chosen for myself! I like the results that come with it too !

Well, I DID lose the 8 pounds that I wanted to in FEB and MARCH. I’m still not satisfied and would like to lose 10 MORE pounds by the END of MAY. I’m signing a contract today with my husband about no cheating for the first 2 weeks…and only 1 cheat per week with in my daily caloric need for the following weeks. It’s easy on the weekdays and weekends are harder to stay in control..you know social events and all. I am planning on pre making all of my foods like Protein pancakes, Omlettes, chicken and salads.  That way it’s there and I dont have to feel like I have to grab whatever due to starvation! My cardio is pretty much 5-6x a week for 45 min to an hour….and my weights are up to light and heavy days 4-5x a week. Wish me luck!

Here’s a sample of my diet….carb cycling works wonders!!!

Low Carb Day – 1,600 Calories Max

Meal 1: 1/4 cup oatmeal, 1 scoop vanilla whey, and 2 tbsp frozen blue berries.

Meal 2: Protein shake w/ ¼ cup almonds

Meal 3: 6 oz Chicken or lean turkey patty on top of 1 1/2 cups Salad

Meal 4: Tuna mixed with relish, Mixed Veggies, 1 slice whole grain toast

Meal 5: Ham with steamed broccoli w/ Brown Rice

Meal 6: Protein (whey) shake with Soy milk

45 g of fat max

High Carb Days – 1,800 Calories Max

Meal 1: 1/4 cup oatmeal, 1 scoop vanilla whey, and 2 tbsp frozen blue berries.

Meal 2: Protein shake, Brown rice cake with 1 TBSP natural PB

Meal 3: 6 oz Chicken or lean turkey patty on top of 1 1/2 cups Salad, 1 Slice toast

Meal 4: Tuna mixed with relish, 2 slices turkey bacon, Apple

Meal 5: Chicken with steamed broccoli w/ ¼ cup almonds, Brown Rice

Meal 6: Protein (whey) shake with Milk

No Carb Days – 1,400 Calories Min

Meal 1: Omlette w/ turkey bacon, cheese

Meal 2: 2 scoops whey, Cottage Cheese

Meal 3: Chicken, Salad

Meal 4: Avocado and Tuna

Meal 5: Stake and Veggies

Meal 6: 2 scoops whey w/ Soy Milk

So as a recap take .8 grams of a 50/50 blend of dextrose and maltodextrin per kg of body mass. Maltodextrin and dextrose are very easy to get and cheap by the way. And also remember, create an insulin spike at the very max 2-3 times a day or your insulin sensitivity will go down.

You must have protein to aid in stopping protein breakdown, repair muscles, and build muscles. So for your own sake take .4 grams of protein per kg of body mass.

For Carbs-

1 pound = 0.45359237 kilograms

0.45 x 130 lbs (My Current Body weight) x .8 = 46.8 Carbs Allowed Post Workout

Post Workout Shake: Carb Requirements

For Protien -
0.45 x 130 lbs x .4 = 23.4g of Protien needed post workout

Put em in a shake along with BCAA’s and blend!

So from what I can see I haven’t lost any weight this week. I’ve been eating about 98-95% clean…so pretty good…I’ve read a lot about stopping your carbs after 1 pm or so….I think I actually need to try this because the smaller I get the harder it seems to lose the fat. I’m gonna be upping my cardio a lot in the next month in order to shed this last 10 pounds. At that point I should be 18 % BF and would like to focus on some mega gains. I’m getting restless about constantly changing my workout and diet, so that I can lose the fat. I really think HIIT helps out a lot…and I try to do 2-3 session..but can only get up to 10-15 min of HIIT. What a sissy!!! I’m pushing….hopefully I will work up to 20 min here soon.

Workouts have been great…just started on Xtend watermelon oooooh! Pre and during my workouts. I’ve been back on the 5×5 and lifting heavy…for me that is. Gonna post pictures here soon of the past 8 weeks progress….Happy Easter and Spring ya all!

Oh my! Period and sodium = MAJOR BLOAT! I totally bloated up these last few days from eating some salsa and chips and El Torrito. Felt soooo sick…I cheated a few times this weekend…ugh…usually im strict strict on my diet right now because I just want to get over these last 10 pounds already! I’ve come soo far already and just want to lose this last bit’s of fatty fat! Anyhow, some good ole Dandillion Root and a lot of water is helping flush my system. I’m actually considering doing a detox, I haven’t done one since before I was pregnant.

My low calorie diet has been working great for the past 3 weeks but this past week I noticed I stopped losing weight as fasted. It’s time to change that diet again. I have to constantly change my workouts and diet to keep my body changing. Kinda seems like a pain to figure out what will work each time. I’m also back on the 5×5 program. I got the BEST Leg and butt work out this week. I had the DOMS sooo bad! It was a good feeling to get sore like that, it’s been a while since I was THAT sore. It just made it hard to do cardio the next 2 days after. I also need to remember to add HIIT in because I can tell my body makes MORE changes with it….sometimes with my 6 month old it’s sooo hard to have the energy to do HIIT. (he still gives us 2 am morning calls!) Steady State cardio seems so much easier. ugh! But no excuses.
I went to the OB this week and she weighed me in at 128. I was totally shocked. The last visit I had with her when I was 10 weeks post partum (2 1/2 months) I was 150 lbs….so I’ve done pretty good. My body is totally not the bomb, I know that…but I am sooo glade to get that fat off of me! I also got my BMI checked at the gym and I was at 20.1 %….somehow im not sure about that though…I kinda think I might be at 22 or 23….or maybe I have gained a bit of more muscle then I thought. My hubby tells me I have a harder butt…maybe it’s all in there! haha j/k!

• Rest day - no cardio or weight training (1)
  - 20% below  maintenance
• Cardio only day (optional, rest day can cover this) (2)
  - 20 % below maintenance
• Upper Body OR Light training day (3)
  - 10% below maintenance
• Lower Body OR heavy training day (4)
  - 5% above maintenance

Aight! So im checking in for week 3 and 4 at the same time…

Start weight of 8 week challenge: 137

End weight by week4: 133

Im staying on the same routine as I last posted in week 1 and 2 but im adding more running in. Sucks though my left knee so hurts from running between 5.5 and 6.5 for 30 min. I think ill cut down on the running time to 10-15 min max. Gotta save those knees. As far as lifting goes, I dont feel like im getting as sore lately and I am lifting heavier…so im thinking about supplementing with SciVation on Xtend or Universal Animal pump for the next few weeks.

Things are going well though…eating 95% clean…whoops…workouts consistent.

   Hmmm which one?   

When I get to 125-120…hopefully by the beginning of Summer…and put on a lot more muscle I WANT this cute bathing suite as a treat to my self!!!! hehe