Krystle’s Training Blog

I have to say I’m very proud of myself for staying on track all weekend. I still tracked all my protein/fat/carbs on a piece of paper and was dead on with everything. I was out of town, and usually it’s hard as hell when I can’t just cook thing up in my own kitchen. But this weekend was so peaceful without anyone around, got to hang out, get stuff done and go out and play. I got a great leg workout in on Friday night, I was even there until the gym closed. Then woke up bright and early for back/bi and some HIIT on Saturday, and since I couldn’t get all the HIIT in on Sat., I went back yesterday and did the rest of it. I did all my cardio on the step mill, 7 min. HIIT, then an ab superset, 7 more min. HIIT, then another ab superset, and then iced it with a 14 min. HIIT. I love that damn step mill. I think my body is responding to it really well too. I can’t believe I’m 21 days into this CC and I’ve only messed up once, just one night. I’m going to hold out until the scheduled cheater evening, which I’m planning out ha ha. I have like 32 more days to go of CC. I left my measuring tape down here in SD so I didn’t measure anything, or weigh, or pics, nothing. I can totally see and feel that things are changing though. I’m ready to kick some ass in this week 2. I have two 50 carb days this week that I’m cycling in, so it should be fun. Oh, I also made a twitter, because I’m phasing out myspace and myspace is just retarded now, so if you are on there tweet me.

I work a full-time job and part-time gym schedule so finding time to take pics, let alone someone else to measure me first thing in the morning ain’t happening! Since I missed my window this past weekend due to the fun, I figure I’m going to just wait until this Saturday morning to have a friend take pics/measure me first thing before I do anything else! Diet has been A+, I think I could up my water, especially with losing so much during my workout. I need to up my green tea, too, I always get 2 cups in the morning, but I want to add more pre-workout in the afternoon. My workout totally rocked yesterday, did both supersets for the back, then elliptical HIIT, then the biceps, then HIIT… I wanted to do it all on the bike, but was already amazingly sore from legs on Tuesday, so I wimped out and finished the last 10 minutes HIIT on the elliptical which provides some more flow on the high sets. I’m down like 9 pounds from the PFB, so that amazing program, plus one week of this.. hopefully down like a pound.. so I’m projecting 10 pound loss from August pics to Sept pics, we’ll see what changed and where this weekend.

Major success from Monday and Tuesday workouts! I’m still kicking ass with my carb cycling, today is day 16, now the cycles are getting smaller. I only effed up one minor time, but supplemented it with a little extra cardio that day… but all in all 1 mess up in 16 days is okay with me. My actual scheduled cheat day will be a traditional taco tuesday down here in SD with some peeps on the 29th… and then back for the rest of the days until the 53rd day. I love how my new workouts are set up with the brief HIIT, and then the longer at the end. I’m still very sore from Monday, and now sore from yesterdays legs and today is back/bi and I’m going for another sweat sesh. I haven’t sweated this much in a long, long time. I know it may look gross to all those who see a chick with her shirt 75% saturated in sweat, but it feels great, and I have no one to impress but myself when I’m there so booyah.

I have completed the Psychotic Fat Burning workout on Saturday!  Weekend was awesome got to go out and dance on Friday night and had a company picnic on Sat too that was amazingly fun! I was way too busy to do the measurements or take pictures but I did weigh in on Friday after work and was 3 pounds down! So, all in all, I dropped 9 pounds in 12 weeks on the PFB. I need to get my body fat tested too but I hate using the omron since it’s not that accurate and the last time I did my bf was done using calipers. I have nothing but good things to say about the PFB. It not only helped me lose like 9 pounds, but it taught me soo many new ways of training and switching things up. Just that alone is more than worth it. Also, the diet was extremely easy to follow and it just worked. To follow suit with my switch ups and fat incinerating that I’m doing now, I’m starting the show time workout today! It’s a 4 week killer training/cardio routine I got from MuscleMag and typed up. The cardio and training is none like I’ve done before, and supposedly a celeb trainer would give this to a client to help them get tighter before going on camera. I’ve still carb cycling like a rockstar, 14th day today! I have all my food ready until Friday and I’m ready to jam between ST and CC, I’m ready to tear some iron up tonight! Every week and workout is typed up ready to go for the next four weeks, and every day of food for the next 39 days is typed up ready to go, too. I’m a stickler for being crazy-prepared. Ultra planning is def key to my progress. I’ll try to get up a little early tomorrow and do the pics for PFB progress.

This week will conclude my psychotic fat burning regimen! This weekend so much is going on but I’ll have to make time to measure myself at least. I might have to postpone progress pics and scale/bf sesh until early next week or something. I’m more excited for the measurements though to see how many I’ve lost over 12 weeks of hardcore work. I do think I could have done some things better, of course, but all in all I’ve really kicked some ass and can lift a hell of a lot more weight, especially in my biceps, quads and chest. I’m going to try to curl the 60 pounder bb tonight, at least 1 or 2! II can’t believe I started out struggling with the 20 and now I can do like consistent sets with the 50 up to 7-8 reps to jump start a drop set. I’ve been working hard all week planning my food, logging my food, today will be no different with an awesome arm/cardio exercise. I have so much exciting stuff going on this weekend for once I don’t know what to do with myself! I plan on training hard with my girl tonight, then onto the festivities! It’s almost SHOW TIME.

This is week 12 on the Psychotic Plan and it has been pretty dang psychotic with all of the switch ups to keep your body guessing. The last 2 weeks have been especially psychotic, and now I’m on the final week and I plan on giving it my all every single day to have a strong finish. I had a great weekend, including a much needed off day, along with strong ass workouts and damn-near perfect eating. My carbs were in check according to my cycling plan and did not touch anything bad! I’m so thankful because I don’t know if it’s just wishful thinking but I think I see my tummy getting a little less fluffy again. I have been watchng my salt consumption, and of course cycling my carbs. Today is the 8th day and I’m feeling great, at the 100 carb level right now for the next couple days. I’m going to switch up my training on my own next week to the ’show time’ workout which was featured in Muscle Mag a few months back. I have it all written up, ready to go and I’m so anxious for how insane that will be. And depending on how my body responds to that, we will see what is after that, but at least this will take me up to a couple weeks before Halloween! I have a couple ideas, but that will be pending upon how much fat I can cut. I usually don’t get things or plans until a week before so as for now, not going to think about it anymore! Just focus on cutting this fat, going down strong with the last week of PFB, then onto the crazy ST workout for 4 weeks with some friends and carb cycling. Yaaay

Yesterday was my first day of carb cycling and everything was right on and I felt totally fine! Maybe I’m just hallucinating but I think my tummy fat is decreasing… it better be I’ve been plateau’d for like 3 weeks now! I even had an extra strenuous workout throwing in some chest before Jen got there to do back. Our back workout was no effin joke too! We couldn’t do the giant sets and hog like 4 machine, so we did 2 at a time and really kept the rest time to the 45 secs, and then raced to the next couple exercises to finish up. We were both like dying on the last superset! …then we did ab circuit and ass-kicking elliptical HIIT. Yesterday was a lot easier than I thought with all of the new way of eating… I like it a lot! I’m never hungry, and this is a complete experiment on my body to see how it responds to cycling the carbs. I honestly believe in eating things in moderation, with a slight increase in protein to compensate for the weight training lifestyle. But for now, I need to switch things up! My workouts are awesome, 11th week on the psychotic! But I won’t be able to see these muscle changes unless I have the fat loss too. And since everyone is different, I figure why not give it a go? So far I like! I’m so determined to succeed with this diet, and finish out the PFB with a bang, and then go onto switching things up again with this new hardcore routine I got from a M&F magazine… I’m very excited for good things to come!

I was supposed to start my week 11 yesterday but I had way too much to do after work that I just skipped it and will make up for it tonight and add some chest to the workout. Spent all night sweating my ass off deep cleaning, grocery shopping, cooking and doing laundry! The past 10 weeks I’ve been using the meal plan on Steve’s PFB, it has been soo great and in the first month allowed me to drop like  6 pounds, I actually got to 134 last week, after a couple weeks of plateau. A friend has been helping me with tweaking my already bomb eating plan into something along the lines of carb cycling. He, and other members of this studio all compete and using carb cycling as a means to shed the extra body fat. I’ve never tried it, so why not try it and see how my body responds to it? We laid out my carb cycle for the next 53 days, and then I went ahead and made menus for each carb increment that I will be consuming on those days, using most of the foods off Steve’s plan, since they are very nutritious foods already. We’ve switched up a couple things, I’ve added in some more grains for carbs, a lot more food for protein so I’m only have 3 shakes a day, 1 for snack, post-workout and then a casein before bed. I recently discovered steam bags and boiling my chicken and they opened up new windows into my cooking, especially the boiling, it’s so easy and maybe I’m just a freak of nature now with my eating but I really like it! I just toss it in some cayenne pepper and Ms. Dash after and voila, bomb.com. If anyone’s interested in anything just send me a message and I’d be happy to share what I’m doing, or maybe when I’m done and a few pounds less you can ask me. Tonight I’ll be hitting the back, calves and abs with Jen, and then some awesome HIIT. I have 2 weeks left so that means absolutely no cheating and kicking ass every single day until I snap those after pics and take new measurements which I haven’t done for a while! And as for now on my diet, I don’t get a cheat day until Sept. 29th… and I’m determined as all hell to suceed and not let anyone or anything detour me from my goal to drop these final few pounds of fat from my stomach and other random areas. Oh and also this California Lifestyle Flax Bread… 6 grams of carb and 10 grams of protein! It’s even better tasting than Ezekiel. Out of a Germand bakery here in Oceanside, CA if anyone’s interested! I’m so ready to get on with week 11, I can’t believe I’m almost done with the PFB, it’s gone by so fast. It helped me break my 140 to 130 plateau, now I’m trying to get to the 120’s.

So yesterday was shoulder day with Jen. She doesn’t come in until a little later than I do so I managed to get 3 chest exercises in before she got there (fly machine, incline press and seated press). Once my dear got there we did side lateral raises ss w/ front plate raise, reverse delt flys on incline bench, seated db shoulder press, bb upright rows and then a failure set on machine shoulder press. My diet has been PERFECT all week and I have it all logged on my daily plate to prove it ha ha. Today will be a fun bi/tri/ab/hiit workout… I think we will do the HIIT on the stepmill though, well at least the majority of it. If the WF is delivered today I’m going to pick up that crap on lunch, or even after work! I’m wayy stoked to try it, I will def be reviewing it too.

So my wrap up for yesterday is good, logged all the cals, was right on with everything including supps pretty much. I went ahead and bought the White Flood since it doesn’t have creatine (for now)… I should get it tomorrow so my Saturday workout is going to kick ass. For back I did the PFB way with reps/rest/sets for T-Row, seated cable row, seated machine row, assited pull ups and wide grip lat pulls… followed by a couple bi exercises that included drop set 21’s and barbell curls for the hell of it cause I was feelings extra fiesty. Followed all this stuff up with 30 min. elliptical HIIT and I was sure as hell ready for that protein shake and post-workout carb once I was done.. tired me the f out. Today will be shoulders with Jen my love and we will rock it hardcore, followed by calves, abs and HIIT stepmill cardio.