jjfit’s BodyBlog

Plyometrics.  Yes, I keep harping on this, but damn if they don’t work.  Yeah, dead lifts, lunges and squats are important, but I think I have made some progress here and what is different is that I have added plyos to my arsenal. 
 

One more week for the Baby Got Back Challenge, but I am going to continue until I get it done.  One of my best friends is very successful in the music business and I asked him his secret.  He said, I don’t stop until I get it done.  Pretty simple.  And that is what is going to have to happen here. 
 

At least I am not loathing by booty anymore.  I can see a glimmer of hope and I am going to run with it.
 

One more week, BGB’ers.   Let’s get it done.

As per tlcinwdm, I am sharing  a recipe.  I made her egg white oat loaf creation yesterday and I am looking forward to it for breakfast today.  I changed it up slightly and made them muffins and added blueberries.  Tasty!

I love exotic, spicy food…Indian, Thai, Mexican…stuff with some flavor and heat.  Since I only eat chicken, turkey or fish for animal protein, it gets pretty boring.  So this is a sauce I modified to pour on my flesh ( animal, that it…in German the translation for meat is flesh, so I am used to calling it that…anyway).  I use it on flesh and veggies or flesh, veggies, and couscous or brown rice post workout. 

Indian Curry Sauce:
1 single serving size of plain nonfat yogurt
1.5tsp. of white wine vinegar
1.5 tsp. of curry powder
.5 tsp of tumeric powder
salt and pepper to taste

AND, I recently blogged about ideas for new ipod/mp3 music for training.  Thanks to the people who shared.  I got some great new tunes.  Now, I am going to share my cardio playlist.   I have about 800 songs in my library.  But when I am doing cardio I can’t risk Dave Matthews Crash coming on.  I love me some DM, but he doesn’t inspire sprinting.  So these are my heart pumping tunes:

4 Minutes [Ft. Justin Timberlake and Timbaland]  4:05    Madonna       
Don`t Cha (feat. Busta Rhymes)     4:32    The Pussycat Dolls  
Me Against The Music feat. Mad    3:47    Britney Spears          Greatest
She Bangs     4:43    Ricky Martin   The Best of Ricky Martin                   
                      
Outrageous    3:29    Britney Spears          Greatest Hits - My Prerogative

Beautiful Liar 3:25    Beyonce & Shakira                  Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 
Get Me Bodied          6:20    Beyonce        
Don`t Cha (feat. Busta Rhymes)     4:32    The Pussycat Dolls                   Â
 Â Â Â Â Â Â 
I’m A Slave 4 U          3:28    Britney Spears          Greatest Hits - My Prerogative                Â
 Â Â 
Missy Elliot - Shake Ya Pom Pom (Prod By Timbaland)-[NoFS]            4:00   
Beep (feat. Will.i.am)            3:49    The Pussycat Dolls   PCD   R&B                  Â
 Â Â Â Â Â Â Â Â 
Do Somethin’ 3:24    Britney Spears          Greatest Hits - My Prerogative
Play – Jennifer Lopez - Jlo         

Yeah, I went AWOL.  Nothing major, just life stuff and I am back.  I am sorry I wasn’t around lately to cheer on the challenge, but I am still in the game.  So exactly where are we?  I think it is Week 3, but it must be longer.  Actually I think it is Week 4 for the official challenge, but week 3 for my true start date.
 

So where we at?  That is the question.  As you may or may not know..or care, lol, I am not in the Last Man Standing Challenge.  My diet doesn’t quite fit the guidelines, so on to bigger issues and that is Booty Time.  I am in the Baby Got Back Challenge and I am making slow and steady progress.  I am actually grateful for the progress I have made.
 

This last week, I was watching the Olympics.  I LOVE gymnastics.  I know I will never have that body again, so I was coveting the women track athletes.  I said it before and I am going to say it again…these women have amazing bodies.  And I don’t think it all weight training.  I believe lifting is part of conditioning, as it was when I was a gymnast.  Most of the training is actually doing the sport.  Sprinting, jumping and all around being badasses.  So that led me to thinking I should ramp up my version on track training.  Bring on the plymetrics, bring on the sprints.  I used to swear like a sailor during Bulgarian split squats, now I let is loose for vertical jumps and bounding.  I think I am on to something here.  It really targets those glutes in a whole new way.
 

GOD!  How I loathe putting these pictures up, but here you go.  Notice the lovely droopy, pancake a$$ in the first pic.  The suit is NOT helping matters…although I do know this is more than an ugly cut suit..lol.  The second pic, is slightly better.  Still nothing to write home about, but better and I will take it.  AND the larger version is in my progress pics.  I am going to go out on a limb this time and let you actually SEE it at a normal size.  The plan is to keep doing what I am doing.  Rock on.

This goes hand-in-hand with my Crazy-A$$ Diet.  Most people reading this are in the BGB and/or Last Man Standing Challenge.
 

I am in the Baby Got Back Challenge and my focus is on my booty.  In a nutshell, my booty needs to migrate north AND gain some mass.  But IF fat could be muscle, then there is plenty of mass and it would only need to turn to muscle and migrate.  Confused?  Yup, me too.
 

So, what I was getting at in this post is my plan of action in creating my best possible:
behind, bottom, breech, buns, butt, derriere, fanny, fundament, gluteus maximus, haunches, heinie, keister, nates, podex, posterior, rear, rump, seat, (don’t you love dictionary.com?)
 

Besides the diet part, I am hitting this area with everything I got.  So this is how it goes:
I train 6 days a week.  2 days are solely dedicated to lower body.   Kind of hard to only work the glutes without legs. 
One leg day is metabolic (high reps, plyometrics and kickboxing training).
One leg day is low volume, heavy weights
The remaining 4 days are broken up into 2 days of upper/body or full body workouts and 2 days are crazy cardio days.  And by that I mean running up serious mountains (we don’t have hills in the Alps), wind sprints, and jumping rope.  I also do a 3^rd cardio on one of my weight days.  I play that by ear.
 

I will say this.  My upper body is suffering a bit.  I am so focused on my butt that the top half just isn’t getting the attention it really needs.  I don’t care.  My upper body responds really fast and I know that I can get that back lickety-split.
 

Now I am going to be a brave-soul and post a couple of pics.  I am not that brave as to put them in my progress album. I am hoping this won’t be read by anyone…lol.
 

These are 2 weeks apart.  Not much difference, but I can see a little.  This is not an easy place for me and progress is

S-L-O-W…but consistency is the name of the game.  Hope everyone is having a great challenge and enjoy the weekend.

In regards to the Last Man Standing Challenge, I did enter it, but to be honest I don’t think my eating plan is eligible.
So what is my wacky diet?  I mentioned the intermittent fasting in a previous post, so here is how it went down the last 2 days.
Sunday I started breakfast with an egg-white veggie, tofu-sausage scramble. 
I usually eat this or blueberry protein pancakes.  It just depends on if I am feeling sweet or savory. 
Oh yeah, coffee too. 
I knew I had a birthday lunch to attend, so I didn’t have another meal until lunch at 12:30.  I ordered a salad with turkey strips and I had a side salad at the salad bar.  Yeah, I like salad.  I ate some french fries from my niece’s giant order and finished it with a cappuccino.  The eating was over around 2pm. 
Then my fast begins.  I only drank water the rest of the day and the next morning I had black coffee and more water.  I usually have lots of energy on my fasting days.  I started the day with sprints outside in the forest and 150 walking lunges.  It was my cardio day, but I will lift on fasting days if they happen to fall on those days.  I was on the road when my fast ended and I had brought some grilled turkey with me and baked granola with some almonds.  A couple hours later I ate some cottage cheese and a small pretzel (not the crunchy kind, the bakery variety they have in Austria). YUM. 
Meal number 3 was a protein shake and some whole wheat bread dipped in the yummiest olive oil in the world.  Ok, I had some more granola too.  Oh yeah, and a serving of edamame (soy beans) and some raw peppers and tomatoes. 
I am done for the day.  Is this typical?  Pretty much, except I will usually have more protein in the way of chicken or turkey. I don’t drink protein shakes in general.  They are emergency food for me.  I don’t eat pork or beef.  I do love fish, but only fresh and I live in the mountains, so I am limited to lake fish. 
I am fasting every 5 days right now, because I want to lose fat. When I am in maintenance I do it once a week. The days I am not fasting I typically eat the way I mentioned above with a couple more meals.  I don’t weigh and measure or count grams.  I am getting results with the way I am doing things and I feel like it is a lifestyle and not a diet.  I can eat bread, sneak in a few fries or chocolate and I can still end up with a deficit at the end of the week.  The eating plan is outlined at www.eatstopeat.com.  It works and the science is there to back it up.  Keep in mind, this is not a contest diet, I don’t want that kind of radical diet, but I would still like to steadily lose fat and enjoy the foods I love.
I love it and it is truly effortless for me.
I also have to mention I am full steam ahead on the Baby Got Back Challenge.  I took my before and YES I will post them as soon as I have one picture that shows progress to compare it to.
Next blog I will write about my butt blasting workouts.