2008 Transformation Contest

This weekend was very uneventful.  I was sick and in bed the entire time.  Good news is that I feel great today.  I did get a few minutes to put together this weeks video-Ab inspiritation.  A few of the pics didnt turn out as clear as I would like but you can still get a good idea from them.  

Consistent and steady steps forward.  That is what I have been experiencing.  Each week I am melting off the fat and building more muscle.  I expected to have a decrease in strength but I really have not experienced that either.

I am also very proud of the fact that last night I benched my body weight (215 pounds).  Well, technically over my body weight. Today I weighed in at 214 pounds and 44.1% bodyfat.  Although I really love the pounds dropping, I am most excited about the bodyfat loss.  I have been carrying way to much the past few years and its time to get it down to the teens.  Since the beginning of this contest I have dropped 7.4%.   I know that I will be in the healthy low risk zone by July.  What a wonderful feeling.

I am starting see more and more definition to some of my muscles. I cant wait until they show up on the pictures.

Here is this weeks pictures:

Day 1:  

Today:

Day 1:

Today:

I cant wait until I lose more in this view.  I know I need to be patient but I want it now.  LOL

Day 1:

Today:

This morning I ran with a fellow St. Louisian, Nelly.  That’s right.  His music kept me running and pushing.  Today was a long steady so I didn’t have to make the speed and hill adjustments.  I just ran free.  Nelly kept me in the zone.  Today was a pleasure run.  Felt great.  The only thing that would have been better is if I could have done it outdoors-to cold for me.

I was pretty excited about today.  It’s progress day!!  That’s right. Today is the day I weigh, take pictures, get measured and then post them for all the world to see.  How can I be excited about this?  When I posted my very first picture back in July, I was very embarrassed and ashamed of how badly I let myself go.  The worst part, I had already lost weight when that picture was taken.  I told myself that it would be my last fat picture and by posting it I am holding myself accountable for the changes to be made.  I promised myself that I will never be that overweight again. I kept that promise.  Every time I take a new picture, I know I am smaller and healthier than the last picture.  It feels fantastic.  One day a picture will be taken and the woman I feel like inside will be smiling back at me.  That is going to be a day to celebrate.

Here is this week’s progress report:

Weight:
12/26/07:  227.4
01/30/08:  215.8
Down:  11.6 pounds

Body Fat %:
12/26/07: 51.5
1/30/08:   45.1
Down:  6.4%

Measurements:
Chest
1/2/08: 44 7/8
1/30/08: 43
Down: 1 7/8”

Right bicep
1/2/08: 16 1/8
1/30/08: 15 7/8
Down: 2/8”

Left bicep
1/2/08: 16 ½
1/30/08: 16 3/8
Down: 1/8”

Hips
1/2/08:  50 ½
1/30/08: 49 ½
Down: 1”

High Hip:
1/2/08: 50 ¼
1/30/08: 48
Down: 2 ¼
This is very exciting news.  The high hip makes the difference between miss and womens clothes.  When your overweight this is the spot that fills in to give that straight up and down look.  This means I am starting to get that hour glass figure again.  Woohoo.

Waist
1/2/08: 38 ¼
1/30/08: 38
Down: ¼”

Thigh (left)
1/2/08: 29
1/30/08: 28 ¼
Down: ¾”

Left Calf
1/2/08: 17
1/30/08: 16 ¾
Down: ¼”

Down a total of: 6 ½ inches

Pictures
12/26/07 Front

1/30/08 Front

12/26/07 side

1/30/08 side

12/26/07 back

1/30/08 back

This is my best video to date.  Well in my opinion.  Some of you may prefer the workout partner verbal abuse from the last one.  Grab your no butter and no salt popcorn and enjoy.  Oh you better get the largest size tub and the biggest bottle of spring water (that actually comes from the tap.)  This is longer than my usual post.  

Rest and relaxation was the goal of my weekend.  Massages, hot bubble baths, and quiet time reading my favorite fiction author, J D Robb aka Nora Roberts were a few of the activities enjoyed. I repainted my nails too.  I was smiling to myself when I could reach down and paint the nails without struggling or fighting with the stomach being in the way or doing some acrobats.  It used to be such a chore.  Now it is a breeze.  For a moment, I could actually enjoy being a girl.  

The weekend presented time to enjoy the family.  Numerous games of Sorry, several family style movies, some time at the park, and a couple story time sessions kept the kids entertained.  I did get in a workout or two to capture my video for this week. My daughter went to the gym with me.  We had such a great time.  At age 8, kids are so proud of what they can do.  She took quite a few of the clips for the video.  I amazed myself when I got the clips to load into window movie maker.  This has been a major source of frustration for me in the past.  With movie maker, I was able to put together a fun little video.  The next battle is getting it to load into youtube so it can be seen by my bb.com friends.  If all goes well, it will be posted soon.

Hope your weekend was fabulous.  Its now time to get back into the game.  My offense is planned (diet and workouts), my energy is high (just recharged those batteries), and my head is in the game (focused on the goal).  Bring it on baby!!!

I weigh the same as last week.  My body fat is the same too.  Why I am I happy with this?  I didn’t go up.  That alone is worth celebrating.  I know I am not slacking.  I also know that this is the time I retain a little more water.  A few days ago, I was up 5 pounds. It really showed in my workout video. There are going to be times when the scale doesn’t move.  Does that mean I did not change or make improvements?   Hell no!!  Each and every week changes are happening to me.  I can feel them even when I can’t see them.    

My weight training is intense.  You guys already found out I don’t like to be messed with when lifting.  A little smack talk is ok but don’t touch my iron.  That’s right! Its hands off or all hell could break loose.  My cardio is in the target zone.  I always feel great when I get off the machine.  I know I gave it my all and really turned up the heat to melt that fat.  My diet has been on spot.  No cheating.  No substitutions.   Mentally, I am focused.  I know what I have to do to continue sculpting.  I visualize the potter manipulating the clay.   Everyday I am making good choices and “evicting” old habits and replacing them with new healthy ones.  Plus I feel great.  I feel as if I can run all night.  My metabolism is jacked.  I am sleeping great.  

Muscles are developing.  There are times I find myself running my hand over my triceps and feeling its development or realize I am flexing for visual confirmation.  My lover has commented on how hard the quad muscles are getting and the glutes are tighter and smaller.   My clothes are baggy.  I had to dispose of some and buy new already.  

Here are this weeks progress pics.  I will let you be the judge…

Day 1: Front

Week 4: Front

Day 1: Side

Week 4: side

Day 1: Back

Week 4: back

Well, do you see anything I should be disappointed in?

Right now my arms are big and flabby.  They won’t be for long.  Underneath this layer of fat is actually quite a bit of muscle.  It’s my intention to continue to build and shape that muscle while getting rid of the layer of fat that hides it.  When I am done, my arms will be strong, tone, and sexy.  That mountain that Arnold visualizes when he does a bicep workout, will be popping out when I flex.

One of the routines I like to use is the dreaded bicep triangle.  That’s what I call this little bicep workout.  It may not be the technical name for it.  By the time your done, you end up pumping out 110 reps with the only rest being the time it takes your partner to do his set.  I started this set with 40 pounds and dropped to 30 part way through.  I like to keep good form but towards the end it gets difficult.  My son Cody, age 9, was video taping and had a little trouble. I ended up doing 50 reps before we finally captured the whole routine.  I wrapped the routine up with a couple sets of concentration and hammer curls.   My biceps are complaining very loudly today.  LOL

Maybe next week I will tape the tricep torture.  I am playing around with Microsoft Movie Maker.  If all goes well, my workout videos will be a little more entertaining next week.  

All good plays start with a good plan.  I whipped out my play book and began planning my strategic offense this weekend.  It takes me quite a bit of time but the outcome is worth the effort. I must say that this week isn’t as creative as my past four weeks and I know it will get less as the finish line approaches.  I will be cutting more calories and carbs from the diet as the weeks go by.  Just a little warning: this could make me crabby.  I know you have seen those t-shirt “Warning: Bodybuilder on a Diet.”  LOL  Here is  sample of my diet for this week.

Monday January 21, 2008

5:00 cardio cruise 48 minutes
6:15 meal 1: ½ cup yogurt, ½ cup blackberries (I picked these this summer),  ¼ cup Almonds, and a protein shake made with one scoop IntraPro (Cal 443, Protein 36, Fat 18.25, Carbs 38.5)
9:00 meal 2: Protein shake (2scoops) ( cal 276, pro 48, fat 5, carbs 9)
12:00 meal 3: 2 cups mixed greens, 3oz turkey, ½ apple, 1 TBSP chopped pecans, 1 ½ TBSP craisins, 1Tbsp feta cheese, and 1 cup tomato soup (Cal 385, Prot 18, fat 10, Carb 9)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 Weight training Legs, back, and calves (note: I posted my new program a few days ago)
6:30 meal 5: Grilled chicken breast and 1 cup broccoli (cal 172, pro 31.7, fat 1.7, carb 9.8)

Totals for Monday are Cal 1587  Protein 181.7, Fat 40, Carb 124.8  

Tuesday, January 22

5:00 cardio 52 minutes
6:15 meal 1: 1 cup oatmeal, 1 scoop protein, ¼ cup raisins (Cal 348, Protein 30.6, Fat 4.8, Carbs 44.8)
9:00 meal 2: Protein shake with banana (2scoops) ( cal 386, pro 49, fat 5, carbs 38)
12:00 meal 3: Grilled chicken breast, 1 cups mixed greens, 1.4 cup chopped tomato, ¼ cup cucumber, (Cal 140.5, Prot 27.3, fat 1.7, Carb 4)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 Weight training Chest, Shoulders, Arms, and Abs.  I will also do 20 minutes HIIT
6:30 meal 5: Grilled turkey breast and 1 cup peppers and onions (cal 155, pro 17.87, fat 4.2, carb 11.9)

Totals for Tuesday: 1305.5 calories, 172.7 protein, 20.7 fat, 103.7 carbs

Wednesday, January 23
5:00 52 minutes of peak push cardio
6:15 meal 1: Protein shake (2scoops) ( cal 276, pro 48, fat 4.5, carbs 9)
9:00 meal 2: 3oz turkey, 1oz cheddar(low fat), and a pear ( cal 263, pro 19.2, fat 9.2, carbs 28.1)
12:00 meal 3: Grilled chicken breast and 2 cups mixed greens, 1.4 cup chopped tomato, ¼ cup cucumber, (Cal 287, Prot 22.9, fat 4.3, Carb 5.3)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 HIIT cardio 30 minutes
6:30 meal 5: Grilled turkey breast and 1 cup peppers and onions (cal 155, pro 17.87, fat 4.2, carb 11.9)

Total for Wednesday: 1292 calories, 155.9 protein, 27.7 fat, 63.3 carbs

Thursday January 24
5:00 50 minutes of steady moderate cardio
6:15 meal 1: 1 cup oatmeal, 1 scoop protein, ¼ cup diced peach (cal 327, pro 28.5 fat 4.3 carbs 39.5)
9:00 meal 2: : Protein shake (2scoops) ( cal 276, pro 48, fat 4.5, carbs 9)
12:00 meal 3: Tropical tuna  (Cal 190, Prot 19, fat 2.5, Carb 24)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 Legs, back, and calves
6:30 meal 5: Lemon pepper salmon with 1 cup broccoli (cal 236, pro 30, fat 9.2, carb 4)

Totals for Thursday: 1340 calories, 173.5 protein, 26 fat, 85.5 carbs

Friday January 25
5:00 25 minutes of sprints
6:15 meal 1: 1 cup oatmeal, 1 scoop protein, 1/3 cup craisins (cal 327, pro 28.5 fat 4.3 carbs 39.5)
9:00 meal 2: : Protein shake + pear (2scoops) ( cal 386, pro 49, fat 5, carbs 58)
12:00 meal 3: Salmon and 1 cup broccoli  (Cal 236, Prot 30, fat 9.2, Carb 4)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 Chest, Shoulders, Arms, and abs and 20 minutes of HIIT
6:30 meal 5: grilled burgers (93/7 ground beef) and 1 cup salad

Totals for Friday: 1461 calories, 167.50 protein, 32.7 fat, 149.5 carbs

Saturday January 26
6:30 45 minutes of Yoga, bellydancing, or bootcamp
7:30 meal 1: 1 cup oatmeal, 1 scoop protein (cal 268, pro 27 fat 4 carbs 33.5)
10:30 meal 2: 1 cup cottage cheese ¼ cup pineapple ( cal 250, pro 26, fat 10, carbs 15)
1:30 meal 3: Homemade beef barley soup  (Cal 138, Prot 8.80, fat .72, Carb 22.5)
4:30 meal 4: Italian Tilipia and 1 cup broccoli ( cal 186, pro 24.9, fat 2.8, carbs 14.5)
7:30 meal 5: protein shake (138 cal, 24 pro, 2.5 fat, 4.5 carbs)

Totals for Saturday: 980 calories, 110.70 protein, 20.02 fat, 90 carbs)
Note: depending on how I feel, I may add an extra protein shake today.

Overall it doesn’t seem like a lot of food but I haven’t been hungry yet. I think the Cytolean helps a lot with that.  Feel free to state your opinion on the diet.  Oh and you may noticed that I have a lot of chicken in the beginning of the week. That’s because I have it on hand and refuse to go shopping again until Wednesday.  LOL   Beginning next week I will be adding more salads to help increase the fiber content without adding a lot of calories, carbs, and fats.  I am also working on increasing my water consumption.  Dean at Muscletech says I need more.  On another note I have not drank a soda since the start of this contest and I don’t miss them. Plus I don’t spend any money during the day now.  I save it to buy more Intrapro protein.  I seem to be going through a lot of it.  I am almost through the supply that Gaspari sent.  

I am ready to shock the muscles with a new routine in the gym.  I have been doing my current one for about 6 weeks now.  I have been at this long enough now to know I know I have to change things up to get continuous results.  So here is the new plan.

Monday and Thursday: Legs, back and calves
Leg extensions 12,10,10
Squats 12, 10, 10 drop set
leg press 10,10,8
leg curls 12,8,8 drop sets
DB rows 12,10,8
Seated cable rows 10,10 drop sets
back extensions 20,20
Pullups 3 sets to failure (that is like three attempts, LOL)
calf raises 15,15,15

Tuesday and Friday: Chest, shoulders, arms and abs
incline barbell press 15,10,8 forced reps
db press 10,10,10
Peck Dec Fly 15,15 partial reps
overhead press 15,10,8 drop sets
lateral raises 10,10 drop sets
reverse pec dec 10,10
bench dip 10,10,10
lying tricep extension 10,10
barbell curl 12,10,8
preacher curl 12,10 partials
knee raises 15,15,15
cable crunch 15,15,15

I will probably hit the flat bench now and then just to help maintain it. It has taken me a couple of years to get to 200+ on my bench and I don’t want to lose it.  LOL

I finally feel like I am getting control of the diet side of this lifestyle.  I think that has by far been my biggest obstacle.  I had to learn a lot by trail and error and read everything I could get my hands on as well as breaking bad habits.  I still need reassurance that I am doing things right and thankfully I have some great people to help me with that.  

I know I had successes before I even joined bb.com (64pound loss) but I had trouble pulling all aspects of this lifestyle together. (the mental game, diet, nutrition, etc.)   I could get one area right but not the others.  Between setting up my bodyspace and participating in this contest, the pieces are now falling into place.  What I didn’t know I am learning.   I am seeing more success and a great sense of satisfaction now and more importantly I am feeling it.  

Beep beep beep Is that the damn alarm clock already?  It cant be 4am.  I haven’t slept enough. (still laying in bed covers overhead.)  You have to get up.  The treadmill will be calling.  You want to lose the weight don’t you.  Get your ass out of bed and turn that clock off before you get a headache.  Your in a competition do you want to come in last all because you were to lazy to get out of bed….  Fine! I will get up.

That is how most of my mornings start.  I have to talk myself into getting started.  That’s the hard part.  I pack my gym bag and my meals the night before.  Basically all I have to do is brush my teeth, pull my hair back, drink 12oz of water with my cytolean and aplodan, and throw on some clothes to workout in and I am on my way to the gym.  I don’t bother trying to brush out my hair or even make sure my gym clothes match.  I am not there to pick up anyone and to tell you the truth most people cant seem to get past step one (dragging yourself out of bed)  at this time of day.

Once I get to the gym, I don’t have to think about what I am going to do.  Its already planned.  Every two weeks I plan my workouts, meals, supplement schedule, and shopping list.  When I walk into the gym, even if my mind wont focus on the task at hand because its to busy complaining about not being under the mounds of quilts sleeping,  I put my training log on the holder and can start right away.  No detours! No delays!  

You could say I am a micromanager when it comes to my training.  Every cardio session, every weight training session, and every meal and supplement schedule is written out in detail.  Why?  Because on days when I cant get my mind focused, I just have to check it off like a to do list.  I wont take the chance of screwing up a day just because I wasn’t prepared.  Maybe after I am at this for a while, it wont take so much effort but until then I will do what it takes to be successful.  

While I am doing cardio, I try to review my goals, power words, or read a motivational pm from my Mickey, Ninjabill.  This is to get me in the right mindset: why I am here and what am I doing this for.  I then zone out and crank up the music.  Once I am all hot and sweaty from a great cardio session, its time to hit the showers.

Then I head to work which is two minutes away.  The first thing I do log on to bb.com of course.  I want to check my pms and comments, post my daily thoughts, check to make sure my competitors aren’t gaining ground on me, dish out some encouragement, and check up on my friends.  I also eat my first meal of the day

7am I start work.  I am an administrative assistant so that usually means completing a couple of daily reports and then tackling the rest of the to-do list required for me to keep my job.  

Depending on what day it is and what my responsibilities are for that night, my half hour lunch is spent a couple of ways.  One, I may hit the gym to do part of my training routine or take progress pics.  Two I may use the time to catch up with my friends on bb.com.  I feel I am neglecting them because I haven’t been able to dish out as much encouragement as I would like. Or three, I run errands for the homestead.  

3:30  Time to hit the gym for weight training or HIIT cardio.  Again its planned out ahead of time and with my starting weights for each movement.  I rest very little in between sets and am usually done with 45 minutes to an hour.

4:30 Go home.  The rush is about to begin.  I know once I hit the door, I will be bombarded.  

From 5:00-8:30 my time is spent cooking dinner, helping with homework, having family time, making sure showers and other basic hygiene needs are done for myself and the kids (if you have kids you know how much of a challenge this can be), and packing my meals for the next day and put out anything that needs to thaw for dinner tomorrow.

8:30-9 pm  I review my goals again and then it is bedtime.  That alarm is going to be going off soon.    

I really doubt that my day is much different than anyone elses.  It comes down to making choices on how to use your time to achieve what you want.

Week 3 ended yesterday and I am feeling really good about the changes happening.  I was a little concerned with my minor setback derailing my progress but as you can see below it hasnt.  I think the affects of my diet and exercise program are really starting to show.

So let me tell you about my success this far.  
Starting weight: 227.4
3rd week weight: 217.8
Lost 9.6 lbs total

Starting Body fat: 51.5%
2nd  week body fat: 46.7%
Lost 4.8% total  

                 1/2/08 measurements       2/16/08 measurements
chest                  44 7/8 43 1/2
right bicep 16 1/8 15 7/8
left bicep 16 ½ 16 3/8
hips 50 ½ 50
high hip              50 ¼ 49 1/2
waist 38 ¼     38 1/4
thigh left   29 28 1/2
left calf               17 16 7/8

The difference over all is 3 5/8” loss.

Pictures:
Front Before:

3rd  week:Front

Starting sideview:

3rd week sideview:

Starting hinny:

3rd week hinny

I hate dead lifts.  They make me want to puke every time I do them.  The bodyauditor is convinced that these are by far one of the best exercises out there.  I know he is right but it doesn’t mean I have to like them.  The only dead lift I like performing is the stiff legged ones.  

Here is week four (technically starts tomorrow) workout video.

My weekend didnt go as planned.  I had a very rough weekend- lots of inner turmoil and emotional eating.  Yes, emotional eating is something I thought I was done and over with.  An obstacle that I thought I had already conquered. It just shows that we have to stay diligent because our foes can creep up from behind.
It’s easy to turn to comfort foods when things aren’t going right.  Mine is rocky road ice cream and nachos and on rare occasions homemade macaroni and cheese.  I don’t know why these foods make you feel better but they do.  Well at least until you realized that you fell of the wagon and may have made steps backwards instead of progress towards your goals.  Also you let all your friends down that have been cheering and encouraging you to reach for the stars and yourself.
I should have turned to my back up plans for when this kind of thing happens.  A long walk, a hot bath, blues music with candle light, call a friend, yoga and meditation- the options are unlimited but they don’t involve eating.  I haven’t had to face this issue in so long, I didn’t even realize that I was doing it until it was over and I was at the bottom of the ice cream container.
Well, I am going to take this as a lesson learned. Life will throw many things at us but how we choose to let them affect us makes all the difference.  Today is a new day and I am on track.

No one likes a fat stomach.  I think that may be the number one area that people want to change.  We just dont like walking around looking like we are pregnent or that our busch mountains had a landslide.  

Now I know that diet plays a huge part in getting this area back into shape.  So I have cleaned it up.  I also make sure I hit abs at a minimum of three times a week at all angles.  To hit the lower abs I usually incorporate the hanging leg raise.  Now I do my with bent knee just because I seem to swing to much with straight legged.  Here is a week 3 video hanging leg raises.

http://www.youtube.com/watch?v=4xECapK5TMo