bondgirl_1245’s BodyBlog

Regained the 7 lbs of muscle i lost recuperating from breast aug. surgery. and lost fat, so now down to 17% body fat (from the jump up to 22% post surgery - bad girl!) and 139lbs.

 Looking forward to my new 4 week program to lean out some more fat.  Trainer says we will then plan for one more "fill out" of muscle, before the final pre-contest lean down.

 Wish me luck!!

AM Workout:

Monday - Chest, Biceps & Abs — Post W/O 35 Min. EFX

Tuesday - Quads, Calves & Obliques — Post W/O 20 Min. Brisk Walk (Incline 5.0/Speed 3.5)

Wednesday - Back, Triceps & Abs — Post W/O 35 Min. EFX

Thursday - Shoulders, Traps & Obliques — Post W/O 35 Min. EFX

Friday - Hamstrings, Calves & Abs — 20 Min. Brisk Walk (same as above)

Saturday - Arms & Lower Back — 35 Min. EFX

Sunday - Rest

PM Workout:

Monday - 35 Min. EFX

Tuesday - 30 Min. Stairmill

Wednesday - 35 Min. EFX

Thursday - 35 Min. EFX

Friday - 30 Min. Stairmill

Saturday - AM only

Sunday - 30 Min. of REAL SUN

Diet:

Meal 1 (POST WORKOUT) - 6 egg whites, 1 cup of cooked oats.

Meal 2 - Shake (CNP Professional ProPeptide) ~ 1 scoop of protein, 5 oz. water, 1/2 cup of Ice & 2 Rice Cakes.

Meal 3 - 6 oz. chicken, 1 cup of veggies & 1 cup of carbs.

Meal 4 - Shake (same as above w/ 2 rice cakes).

Meal 5 - 6 oz. chicken or fish, 2 cups of veggies & no carbs.

Meal 6 - Shake (same as above - no rice cakes - no carbs).

The Bad News: I lost 7 lbs. of muscle and gained 3 lbs. of fat after my surgical "hiatus".  The Good News: I weigh less, but not sure if the good news offsets the bad news.  I was crushed for about 5 minutes.  Im now pissed and feeling like a bull scraping my hoof on the floor.  Im eager to gain the hard earned muscle I lost.  My trainer said two weeks of hard work (no no no cheating, 2 a days which are weights in the am and 20-30 minutes of cardio in the pm) and my "muscle memory" will come back and yeild 4 lbs that were lost.  I sure hope so.  When I started I dont think I was ever less than 110 lbs of lean mass and now im down to 107!  That truly bothers me more than the 3 lbs of fat I gained.  But nevertheless, ive got work to do and will power to muster.  ive been eating very well and not drinking a drop of alcohol.  i like my white wine on the weekends and that honostly is a bit hard to let go, but im no "alqui" and ultimately see the bigger picture and the results i will get by abstaining.  Im trying to work in Nooners for the cardio workout, because my schedule is soooo super busy right now with work, Rotary, a bit of Chamber stuff, starting practice for a classic rock band and of course my fam.  its going to be one of those seasons, I can tell.  Soon I will taper back from Rotary and Chamber a bit, will increase my singing aspirations (once a week practice and once a week gig) and I will commit more to training.  I promise!  (Does that sound like Im trying to convince myself?—-Naaaaaaaa.) 

uggg….im not THAT patient, but im learning to be.  when i want results, i want them fast and work hard for it.  but my healing needs time, patience and me sitting STILL, which is hard to do for a busy body like me.  i over did it saturday.  we went to the store, cooked outside and i was busily tidying the house and i paid the next morning when i saw my blood drains were right under the 25 mark.  the doc wants them to be less than 15 (im assuming mililiters?) within 24 hours.  i did much better today.  i was still most of the day, church, my sunday school class (of first graders - well as still as i could be) and I took a nap when we go home.  woke up around 6:30 pm and i did tidy up a little to my husband’s dissaproving glances, but now im done and will promise not to move anymore.  he taped my arms up yesterday and that actually helped and felt good.  hmmmmmm.  anywayz.  going to try that again tonight and ice down my chest to help the swelling.  if it werent for the drains, though, doc said that the desired textured surface of the implant would become smooth (not good) because the fluid would not be able to escape and would create a smooth crystaline surface which may later cause capsular contraction around the implant - again not good.  Plus, there would be alot more bruising and swelling and so far, im doing pretty good in that department.  he said 8 days is average for the drains and since he went under the fascia and over the muscle the surgery certainly bothered some tiny blood vessles (to say the least) and what im "draining" is normal.  but still…..can i say "ugggggg".  yeah, i think i can.

you have made incredible progress. you should be very proud of that. what i can tell from your post is that you have quite an active lifestyle, but im not too sure what you are eating. im a believer that good carbs are good for you and you should not eliminate them but eat them at the right time of day to fuel your body and ultimately create a fat burning machine with your increased metabolism. That also means eating more often during the day. Everytime you eat clean, you turn on your engine. Break up a 1200 calorie a day diet (just a recommendation, but 1200 should be sufficient to help you lose some pounds) into 5-6 meals a day. Look toward about 300 average calories a meal…that might be a better way to look at it. You also want to increase you protein intake to about 20-25 grams of protein per meal. Thats a good low sugar protein shake, a breast of skinless chicken, 4 turkey meatballs…start looking at the lables and figuring out what 25 grams of protein "looks" like so you can eye-ball it on your own. Since you are pretty active, you cant forget your carb grams with your meals. Keep you carb grams even with your protein grams for now, so you can refuel the glycogen in your muscles and ultimately get more or a powerful (yes, sweaty!) workout. 20-25 grams of GOOD carbs looks like 2 slices of Ezekiel bread (the only bread i eat…and i take it with me to restaurants), 1/2 a cup of oatmeal (great with splenda and cinnamon), 1/2 a sweet potato (with fat free spray butter, spenda and cinnamon - super good! almost a desert!), 1/2 cup of whole wheat pasta…there are tons of options, just ditch white carbs for "brown" whole grain carbs and MOST IMPORTANTLY eat them for meals 1, 2, 3, only and 4 (none), 5 (if its post workout, have about 10 grams of carbs - a little bit of banana {only post workout} or a little sweet potato {you need to replace the glycogen in your muscle post workout}) and meal 6 is only Protein (like a low sugar shake or a slow digesting protein like non fat cottage cheese) that holds you over through the night. One more important note is to not go too many minutes without eating after your am workout. I tried something new that made a huge difference. If you workout at a gym in the morning, make a 1/2 of whole oats and keep it in your car while you work out and chow it down before you drive home. The sooner you eat riight after a workout, especially an am workout, the less likely hood of getting your body in a catabolic state (which means your body thinks its starving and will not "BUDGE" and release the unwanted fat while conserving you muscles. Muscle building is the cornerstone to burning fat and you will burn more calories on your own with a higher % of muscle, the fat will burn off. Calorie counting will still be key, and drink a 1/2 gallon to gallon of water a day. Dont forget a good multivitamin and you will be on to creating a Fat Burning Machine! PM Anytime if you have any other questions.

Well its the first evening after my breast augmentation and im very happy to say I feel pretty good.  I received an accupunture treatment before the actual surgery which was relaxing and i was told that it would be beneficial post surgery as well by helping to decrease swelling/pain and increase circulation.  I really cant say for sure it worked, but i feel good, better than I thought i would, so it just may have.  i woke up from the anesthesia not knowing where I was and then i came too after a bit.  i felt some pain and tightness and then the "shakes" came on, but didnt last as long as my epideral (?) shakes after my three natural births.  quite sleepy, so i rested in the post recovery room.  The hospital and staff were excellent (Hospital de Especialidades, Nuevo Laredo, MEXICO).  I was given a beef broth, jello and jamaica water before i left.  plus i had to prove i could use the "facilities" before I left.  I was sent home a an Rx for a 7 day antibiotic, tylenol and a stronger pain med "just in case".  Now that im home, i feel good, but that is sometimes bad for me, b/c i think i can do more than i should, so hubby is forcing me to rest.  im starting to really swell on the top of my breasts, which is making them really tender.  My nipples are sore too, almost like when my milk came in after the birth of the boys, but nothing out of this world.  I havent actually seen the new pair and will have to wait until my follow up tomorrow with Dr. San Miguel.  Maybe the drains will come out too….i need to chill out so catch you later!!  Hugz to all!

I have schedule a breast augmentation for this Tuesday.  I will be taking 2 weeks off working out and may start with walking after the second week of rest.  I have no idea how I will feel and want to be sure to live by the doctors orders.

 For those who might be curious, i am getting cohesive gel silicone implants (full C cup).  The doctor will place them under the facia above the pectoral muscle.

 Ill keep you posted…..

I ate pretty decently, but not super duper clean.  I was allowing a little celebratory cheat here in there, but kept up the exercises.  Saturday was a 1 hour and a half cardio sculpt class and then a jog in the afternoon with plenty of sunshine.  good vitamin D dose.  Sunday was church, mall, awesome McD hamburger and apple walnut salad (ok a couple fries) and then a ice cream……ohhhhhhh wee!  I paid for it with an intense jog with my four year old in the jogging stroller for about an hour and a few minutes and some upper body weights with 10 lbs.  I made sure to take my Scivation Xtend (watermelon baby!) and I ate the tilapia ceviche I started yesterday on toasted Ezekiel bread with a little avocado and a little bit of refried bean spread…..another ohhhhhhh wee, but quite a bit healthier to end the day right and start the rest of a clean ass week.  Ready to make even more progress….happy to say im at my leanest and meanest (19.4% bf and 114.8 lbs of lean muscle) with plenty room for improvement.  feel tomorrow will be the start of bigger and better things.  October, here I come.

I have a good 8% points of fat to go to reach my competition goal.  Why the heck should I get the tuck to cure my loose skin, when I am sure to have even more loose skin?!  I am still trying to find other ways to help me tighten.  Of course, slow fat loss; but I am using really good protein, glutamine and vitamin C as injestable supplements.  Im trying to stay moisturized and I think only time will tell what the final result will be.

The boobies are a For Sure YES….im not going to pass them up.  That will be soooo exciting.  Cant wait to feel well rounded, Ha! Ha!