Linda Cusmano ‘OUT FOR BLOOD 2011′

http://www.metronews.ca/vancouver/local/article/239934–building-a-better-body-and-mind

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So after 4 hours of lost cardio up to yesterday, and only a day or 2 of weights, back at it today, did cardio for 30, routine for 30 and then had an interview and photo shoot for a local news print called Metro News between my clients.
I am 125 and about 16%bf.

Linda

Down to 16% today, 125lb.
Feeling it too.
I ended up taking yesterday off too……..I was tired and ravenous, I ate oatbran a few times, eggs a few times, a few small granny apples with pb, had a huge burrito bowl - not too bad but for this timing of the diet its a sketchy choice - I listed the contents in a previous post but the worst part is the extra starches in it even so they are all good ones, but I was just not going to stop munching so I had to eat!
Looks like the rest and food was what my body wanted and this mornings stats show it!
I fell asleep forgetting to get pics so maybe later today.

Linda

Darn it, missed cardio Wed, Fri, Sat and Sun! I mean I was not sitting on my ass but still………….and I think I am okay but you know how that plays with your head…..July 25 will be here soon!!
Did weights Wed, Thurs just routine work then weights again last night, but not as heavy as i should maybe, using bands at home, even so I have the bodylastics set with the blue band which is 15-18.lbs then i can add more bands to make it heavier I was not in the heavy mode but did not want to miss the workout neither so……and my arms look great when i train, relaxed they are still not all pokey and curvy but getting the tone back……I am at 127, then 129, and not sure this morning of weight or bf……will check this week with some pics. I know I look leaner, that I know for a fact and my saddles are smaller, the skin is more custard vs cottage cheese in the leg area….which the camera won’t pick up too much but whatever…….I spent a lot of time mentally memorizing the routine to the music too.

Did some art this weekend too…..also went out…..

I was at a clients house for a early dinner gathering with my acu/yogi and another lady who is into wellness massage etc who I have not been to but my client as and was refered by our acu so anyway, this lady has pets! Normally I would have prob politely declined……I really like time to myself and rarely do stuff with people anymore and when I do its only a few times per year and you have to bend my arm……like a few months ago when a client took, me and another gym guy to a canucks game……..but anyway…….
this lady has 2 wonderful dogs, 2 cats, and a horse! So we are all chillin in her back yard which sits on a river and this is in NORTH Van which is still pretty cityish, there used to be less houses and more land there years ago, many, but now its all filled in like most areas…….they still get bears and cougars and such but its very city still so anyway….the trees in that area are all slowly getting cleared to build on big lots of land but anyway…………..
so she has a horse who is about 20 named casablanca…..I call him casanova, he is a big drassage horse and her dogs are also older………so anyway…..here we site in her backyard on some glorious furniture on the river, trees, grass, and a big beautiful horse walking around doing the lawn………….it was amazing.
No offense to the ladies, I love them dearly but that was the clincher for me, the horse and pets!!! And so much reviving energy.
Before this, i was at home sitting on my back porch and we hear an eagle cry, I look up, and there are 2 flying around directly overhead!!!!!!! in looking at them I see this rainbow…….on a clear sunny day, no rain the past few days and none to come, yet a rainbow, and it was AROUND the sun……never seen this before it was amazing……..I see nature things like this as signs of positivity, good signs for fortune and luck and peace.
so today I was just bagged, canceled my my one and only appt and am sitting here relaxing like a bum! had my egg, posted a questions btw in the foods area of the main forum…….and here I sit. Anyone wanna go out and play????

wait, gonna do my stats……..

Okay so I am 125.4 or .8…..it changes but whatever…..and am around 17% bf…………..that suprised me, missing 3 hours or 4 of cardio this week and I still dropped a few lbs and 1% bf.
I have to get to 6%. 11% more to………by July 25th so 8 weeks left…………I think I will get there if not early!
So maybe the rest break was good?
its always such a mind f*&k when competing and I forget something somewhere daily! I have to slow down and think carefully cuz the lack of carbs turns you stupid!

Linda

Okay so yesterday we went over the skeletal of the routine, about 80% and then we had to leave as a class was coming in to use the room.
He is so good at this.  I mean a full package.  Great energy - not just energy like literally but also in the spiritual sense.

Like I do with my clients, he took EVERY thing I told him, all my parameters, needs, goals and he did exactly what I needed and wanted in order to get this routine fast and still look as if I had put in months of effort!  Now that is a magician!  I am so rejuvenated.

This kid has an amazing resume, his name is Kyle Toy and if you google him he will amaze you with is resume and he is sooooo young!

So we click, it works and its nice to have another person on my support network.
I have 4 or 5 clients/gym folks who mentioned they wanted to come and watch, cheer me on!

Training goes well, cardio goes well, leaning nicely, scale stuck at 127 and I don’t care cuz I look thick!  YEEHAAAAW!
Today I am only going to do cardio, maybe go for an hour rollerblade around Stanley Park, my shoulder is a bit sore from training then the choreography with pushups overuse, handstand overuse and other hand tricks n holds.  My glute is a bit sore too, coming from the back of course….so cardio is best, no weight bearing.

The PVL products Ripped Freak and Cutter have kicked in within days!  Cutter is a bit lighter if you want to keep it lighter and ripped is a bit more hardcore giving you a burst of surging energy!  I take smaller doses being a smaller body.

I am looking forward to testing some new flavored glutamine that PVL has coming out as well!

Thanks to the PVL BCAAs I took in the last few months, again smaller doses, I do see I am thicker as I lean down!!!     I have a few clients on a few of these too since they were impressed with my fast show of results and they got the same response bodywise which rocked.

Flying High!

I measured in at 18%bf, not bad, not great, not bad…….I am happy to look and feel solid, usually as I lean I get the whole ‘going small’ feeling although I do have a few more weeks to go right??? 8 weeks I think? I was aiming at Aug so at 12 weeks out I thought I was 16 weeks out and then was reminded I had to do the July show first……..so that is why I am focused on leaning a bit more than I would have been if it was just August.
Got training all in and cardio but….yesterday I only did 25 mins on the bike and I ended up eating more egg whites and 2 slices of whole grain…………ouch…..not good, egg is okay but the bread is not. I had 2 more slices today with egg but I missed my grains for dinner and am missing my grains today fir lunch - not the best swap but better than nothing.

I got my charcoals out and sketch pad and did some sketches yesterday some pencil too, planning out some paintings and future art ideas. Been getting back in touch and it came back fast……helps me relax, otherwise I am just always hoppin’……

Linda

I had a small cheat for dinner, it was a burrito bowl, so very overcooked lean beef, rice, cooked and raw onions, black beans, cilantro, lime, tomato salsa, mild salsa hot sauce stuff, tomatilla sauce I think and then the bad stuff, a good couple tbs of shredded jack, guac, watered down sour cream and about a 1/2 cup corn! So the last few items were the cheat really and this made me 2 meals, dinner and last meal of which lately I have not been having, I have been mainly eating 5 meals per day. Training is consistent, I am trying to make sure I rest once every 3-5 days or so……..taking that day off. A bit anxious about wanting to see muscle cuz the scale sits at 127 yet I am leaning slowly, I am prob leaner a tad from the pics I took a few days ago as I burn about a 1/4 of lb per day. I really want to see a difference in my lean body this time, less lanky and much fuller, filled in symmetry too, not just fuller muscle. Will be hitting all muscle groups twice per week now but with focus on lats, delts and ass and the rest I can just back off by a hair…making the 6 day split easier to tolerate.
Will be doing 3×10/15 this week, hi low in the same week, so 3×15 on hi, 3×10 on lo, repeating the exercises and muscle groups twice just adjusting reps and weight and doing 3 exercises per muscle group with 3 muscle groups per day, so 9 exercises but the third muscle group is an easy one like abs or butt and I will be tri and super setting.
Will stick with an hour cardio per day 6 days per week but the intensity varies, I don’t want to look lanky so I go mellow with some intense moments through the hour or cardio where I will go harder or up intensity…….then back off and mellow again. I would say a quarter or third of my hour is intense and the rest moderate - for cardio that is.

Umm, I think that is it but on personal note been playing with my pastels, black paper and my watercolors too, the pencils and paints……….oh and I was so happy to finally watch matt serra and matt hughes fight last night, although they were not the main event, they were for me. I feel though, matt serra won it first round but matt hughes being such a great fighter with so much experience that when these guys get knocked out they are out and still swing, try to stand up and hang on to the opponents so this way the ref does not stop the fight…………..good going, great fight, was hoping serra would win but I like both guys! Rashad was finally humbled too…………great fighter, one of the poorest tudes in the biz! the guy who beat him, mashida, very nice guy, worked his whole life on karate and this is just a step to his goal which is to be a master, his goal won’t be attained until he is very old. Amazing 2 cards, the rest were a bit boring, sherk faught and a few others but boring…..the guys are getting to be too well matched so if you don’t come in with some new, different, or old ancient stuff or even just unorthodox stuff, the fights are stagnant.

so this week was good in the end, lots of cardio and workouts NO YOGA again…..oops, weights etc, diet on.  I lost 3 lbs a few days ago, then 2 more the next day and another yesterday so  even so I was up to 133 I am back down to 127.  I am so happy I am fuller and going to come back competing at a lean heavier weight.

I would not normally really cheat anymore at this point other than a coffee with some milk, very little but because there were 2 occasions missed, one was dated for today and one is dated for tomorrow so these will be the last cheats until July 25th.

I had a client who wanted to take me for afternoon tea in March but I had to put it off due to my tummy issues last few months.  We went today so although the bread stuffs was small, its still a cheat and you know there is sugar in the small sweets tier and you know I used a 1/2 tbs of devon cream and a small smear of jam……and I used sugar in my tea but less than my norm and a but of milk.  I brought the little deserts on the top tier home to split with my guy so that helps.
Dinner is going to be a veg dog, so the cheat there is mainly the bun and ketchup.
I may have a handful of fries though.

Tomorrow is the belated anniversary - 19 yrs.  so we figured to not bust my diet too much we go to earls.  I may have a drink or a pasta or instead a calamari which is fried or I may have a bread item…….and for sure I am going to have a desert and I know which, and its very very much a huge huge cheat, chocolate pudding cake with hot caramel, hot fudge and a scoop of ice cream.  So although I will not have all the foods mentioned, prob just one of them, I will def be having that desert and a drink or 2.

The rest of my day today and tomorrow are on diet.

I got my hour cardio in today and did a wicked abs session - 3×20 vsits, 3×20 oblique crunches, 3×50 knee crunches into chest, laying on mat, 3×100 bench vsits or kips.  All bodyweight and done by the 20 or 30 with small 7 sec or so rests but its done!

I only got 4 days of weight and cardio (1 hr sessions) in last week, NO YOGA, even so I can do it at home and its only 30 mins I just cannot get motivated to do it……..will keep working on it.  Maybe today I will fit one it.  I know I should just for back relief.

I have had an egg daily, no prob but with bread so today I did just an egg alone and I was fine - WOOHOO!!  So I think from now on for this month I am going with an egg every day pre gym, it did the trick, I used to not eat at all and eat after or just have a shake but I think I am sensitive to whey now so until I get some hemp powder I am going to use grilled chicken breast, egg, fish and hemp for my protien.

I have half a sandwich left of goat cheese, avocado and sprouts on a sourdough rye and that is it for bread for now and once I eat that today, no more bread, as I feel a bit heavy, I look okay but weight 133…….until I feel that I look leaner, 6 pack was a bit cloudy today, then no more bread.  Also okay with fruit, need more produce and have to get back into oats/brown rice and quiona.

I have to admit this chicken and egg thing is a bit of an unknown.  I have not competed with these items so have no idea how my body will react, if it will bloat me or what.  I get fat off red meat so……..this month is a tester but I cannot gain so much it won’t come off by show so lets see.
I also was not as aware of my body when I DID eat them so have no idea how I was reacting then and that was prior to 1993 so………its all new.

I may have to drop chicken and eggs by July if I don’t see it working with me and my diet but that’s okay, at least i get some variety for now…….and also last week I went a bit crazy on testing chicken items I used to love and have not eaten in years…….like chicken tenders from wendys with bbq sauce to dip!  Wow.  Has some pesto fetuccine with grilled chicken one day but otherwise have been off regular pop, decreased sweeteners hence my starbucks americanos each morning - no more, I use tea at home and will be on decaff tea next.  Decreased diet pop too.
I have a few crystal lights but have not gone nuts on that either so its all good.
I like using a full lemon juiced into a liter of water.  Its like a unsweetened lemonade………I so want to add sweetener or sugar but am fighting it.

I missed my new med for 2-3 days and pain set in……I cannot miss more than a day or 2.  Its not a pain killer but seems to work as anti inflammatory.

Still no fitness routine, this week its a must!

I am also thinking of doing a hi low weight thing alt. by week.  so your basic 8, 10, 12 rep training for my low week and 15-20 for my high week so I can blend some hypertrophy with leaning and avoid looking too stringy like last year.  Cardio is not too high intensity yet, low to mid and for long bouts.  that works for me to lean but I can up intensity as we go if needed, I usually do anyway as I get better on the cardio machines from consistency.

side note- short hair is weird for sweating, hard to deal with compared to a pulled back pony tail, I mean like wiping it etc…….but otherwise my hair has been fun and is growing out slowly, I should have a nice short bob by show.

Business is okay, slowed a tad for summer but not too scary.  I would love to get a few more onliners or one more in person regular for now for the summer so I may do some marketing toward that.

Linda

Great news, the drug I am trying is helping my pain, and its not a pain killer, it should help rebuild bone and such, I know I have had painfree moments which is something I have rarely felt in the past 2 years.
The tightness from the rearender I had is coming along fine with my work and conditioning and it was most of the spinal…upper/lower and mid back etc but did not seem to worsen my ongoing issue.

IBS seems to be settling too.

Now the most exciting thing for me, I had half an egg yesterday….of course it was like 60% veggies (spinach/tomato) and 30% egg and I only ate half the mix just incase but it was fine!!!!!!  16 years later and yippeee, I can have eggs again.
I also had a few bites of chicken on the weekend and that was fine too but not sure how much I enjoy that……it tastes alot like the mock stuff I used to eat and well…..did not make me float like the taste of the eggs did plus I hate eating animals!!!