Eleni’s search for a new body

After a week of eating at maintenance, I’m maintaining at 123 pounds in the 1800 calorie range.  On lifting days, I up it to 1900.  I’m going to raise my calories a little at a time as I don’t want to pack on a lot of excess fat.  If I see I don’t gain any mass by next week, I’m going to move up to 2000 calories on my lifting days.   My arms are looking solid again, so I know increasing my caloric intake and cutting back on cardio was the right solution for me at this time.  

My measurements are the same except for my abdomen.  I dropped another inch.  I used to think I was stuck with a pot belly, but I’m seeing that hard work and persistence can make even the most stubborn fat melt away.

After a week of eating at maintenance, I’m maintaining at 123 pounds in the 1800 calorie range.  On lifting days, I up it to 1900.  I’m going to raise my calories a little at a time as I don’t want to pack on a lot of excess fat.  If I see I don’t gain any mass by next week, I’m going to move up to 2000 calories on my lifting days.   My arms are looking solid again, so I know increasing my caloric intake and cutting back on cardio was the right solution for me at this time.  

My measurements are the same except for my abdomen.  I dropped another inch.  I used to think I was stuck with a pot belly, but I’m seeing that hard work and persistence can make even the most stubborn fat melt away.

I’ve finally dropped another pound!  Changing up my routine has really helped me with that.   It took almost a month to drop a pound.  I attributed that to too much cardio.  It’s a shame because I was enjoying it.  I still do a HITT every other week, and am still considering a 5K, although now I’m not as excited about it.    When I lift, I keep my rest periods shorter than 45 seconds.  Man!  Can I feel my heart beating fast.

I have room to create a higher caloric deficit, but I get too hungry when I get lower than 1700.   I tried all different macros in the 1600 level, and I just don’t feel right when I go that low.  This wasn’t always the case.  When I first started my transformation, I could easily eat in the 1400-1500 range and feel great.  Sometimes you just have to listen to the cues your body gives you and see where they take you.  Anyway, I’m seeing great results, so I’m not complaining!

Regarding my bodyfat composition,  I’ve had  different results since moving to a non-digital caliper. So, I have to start tracking my progress all over again.  I’ve also found a great page to do the calculations:

http://www.linear-software.com/online.html

For detail oriented bodybuilders, such as myself, varying methods are included and it conveniently calculates lean mass versus fat weight.   I personally use the Jackson/Pollock 4 method as it includes the abdomen which is my problem spot.  This explains my shift from 12% to 15%.   I  think this is a more accurate calculation.

I haven’t posted in a while because I’ve been tweaking my workout.  I felt I was starting to look a little too soft and a little too thin.  Imagine that!   So, I’ve cut down my cardio and instead am focusing on lifting heavy with low reps.  I’m already starting to notice my arms are getting firm again.  Cardio really doesn’t seem to respond to my body anymore.  I’ve lost inches, but I ended up looking softer. I’ve lost a lot in my lower abs, and they’re pretty soft.  I have to gain some serious mass to burn some extra calories.    I’m two weeks into my new workout, and I make sure to really feel the burn in each session.  If a set isn’t intense enough, I do another one.  As I only go to the gym three days a week now, I really make each workout count.    I’m working close to failure, which I’ve never done before.   I make sure to either increase reps or weights in each session.  I can do three strong chinups as well.  Yeah!  Pullups still elude me…but I’m getting closer.  

I’m still doing the Warrior while calorie/carb cycling.  On weight days, I up my calories.  I’m hoping to build mass and burn fat at the same time.  It can be done, but I must be meticulous with my food diary, making sure I have the right macros and nutrients each day.   So far, I’m managing.  I’m already starting to notice changes in my mid-section in the mirror.  Hopefully, when I weigh in this Saturday, it will reflect in my measurements.

I’ve decided to cut down my cardio to four days a week and focus on Hitts.  I’ll do one long run a week to keep up my endurance levels.  I’ve also increased my weight training session from 30 minutes to 45 minutes.  I want to start building some mass.  What I’m going to try to do is build muscle and lose fat.  As I’m meticulous about the calories that go into my body, I think I can manage it.  On weight training days, I’ll consume 1900 calories.  On the rest of the days, I’ll drop down to 1600.  If I’m not seeing any fat loss, I’ll drop down to 1500.  I’m hoping I won’t have to.

I’m back on the Warrior diet and feel great.  I’m not as strict as the book.  Personally, mixing nuts and grains doesn’t affect me, so I don’t worry about it.  I’m more concerned with caloric intake and macros.   I really need that big meal at the end of the day to fill me up.  I’ m already noticing a difference in my energy level.

Luckily, I’m a good cook, so I really go all out for each meal.    My dessert recipes are all high protein and low fat.  I use erythritol as a sweetener.   Custards are a great source of protein.  So far, I’ve come up with six different flavors so I don’t get bored:  Mocha, Vanilla, Carob peanut butter, Sweet Potato, Pumpkin and coffee.

Here’s what’s on my menu for tonight:)

Large green leafy salad with sunflower seeds and raisins
Roasted Pepper Hummus Melt
Grapes
dried apricots
Peanut Butter Custard topped with grain sweetened chocolate chips and walnuts
Cream Cheese Protein cake  

All fit into my daily macros for the day.  I fluctuate between 40 and 50% carbs.  With the above menu, my carb intake for the day comes to 45%.  I could go up to 50% today because it was weight day.  After my workout, I have a whey shake with a carb, wait an hour and have one more serving of protein.  For the rest of the day, I graze on carrots, celery, broccoli or any other veggie or fruit.  I also have a serving of nuts in the late afternoon.

I’ve accomplished a lot so far.  I credit it all to constantly changing my routine and eating habits when I see they’re not working.  I’ve also learned that tracking calories is necessary for me as I can alter my diet on the fly if I need to make last moment changes.  It’s also forces me to stay on course.

Yes, I can finally lift my own body weight for the first time.  I still need to step up to do my first rep, but this is a major breakthrough.  I train with chin ups and pull ups daily, and it’s finally starting to show. Now I’m working on straightening my  arms completely with each rep.  It’s great to feel a sense of accomplishment.

I got a new Ipod.  I used up all my AMEX awards points, but I wouldn’t have gotten one any other way.  It’s such a difference doing cardio with music I actually like.  LOL.
  
Regarding my diet, I’m returning to the Warrior diet.  Ever since I got back to six meals, I’m ALWAYS hungry.  I think my body prefers one giant meal with light grazing throughout the day.  It’s now 1:28pm, and I’m starving for meal number four.  I never felt this way while I was on the Warrior…and I consumed fewer calories at this point of the day.  It proves to me how everyone is different regarding diet.

I’m back home and have mantained my weight as planned.  I was on a caloric deficit since February, so I ate more calories to give my body a break.  Today, I am back at a calorie deficit as I’d like to continue dropping body fat.  I’ve also gone back to six meals a day.  I do this only for variety.  I will alternate between six meals and a Warrior diet plan as both seem to work well for me.  It’s all about caloric deficit for me.  I’ve noticed I can drop weight even if I eat 50% carbs.  Currently, I’m eating 45% carbs as more fat fills me up longer.

My problem area is still my abs due to years of lordosis.  I am maintaining proper posture throughout the day and can notice a difference.  I will get flat abs without surgery.  I’m determined!

Hopefully I’ll have time to update pictures.  I have to move my picture taking to the weekend as my daughter started school, and I don’t have the luxury of time on my side.

I’m on vacation now, but I’m sticking to my program.  My mother actually stocked the house with all the food I eat.  She’s so supportive.  I’m pretty lucky.    All I had to do was find a gym.  

The fitness business hasn’t really changed since I’ve worked in it.   I was initially going to get one of those two week passes to Bally’s…and when I thought about the annoying sales pitches I’d have to endure, I changed my mind.  

I ended up getting a month membership to LA Fitness as it’s so close to my mother’s house.   It was either that or purchase week to week.  It was cheaper to just go with the full month.  
Meanwhile, Bally’s called me, and I told them I joined another club.  True to form, they called me again a few hours later with another sales pitch.  Sheesh.

Yesterday I got a new Tattoo to cover my older one.  You can see a little of the old one in my profile pic.  I couldn’t stand it.   I wanted a Yin Yang-type symbo.  The girl who did my tattoo is very creative.  When she suggested making the symbol with lotus flowers, I thought it was a great idea.  She got me nervous, for a minute, when she told me my older tatt had too many lines to work with.  But she came through and it looks awesome.  However, a bit of the outline from the original tatt still shows a bit, so I’ll need a touch up.  I don’t think I can wait for another year to return to Jersey to get it redone.  If anyone knows of any reputable tattoo artists in the Tampa Bay area, I’d love to hear about them.  Meanwhile, it’s great to finally be rid of that damned star on my belly.  I’m a Sneetch no more. LOL.

Hiring a trainer paid off.   Even thought I have a fitness background, I felt I wanted to have someone else help me identify weaknesses I may have missed.  He really gave me some grueling exercises.  I noticed how one of my legs was stronger than the other.  He gave me some exercises to help balance them.  I’m not sure why the bodybuilding community is so against machines.  For isolating weak spots, they are awesome.   Even the often-made-fun-of abductor adductor machine is amazing for working one leg out at a time.  For all my leg exercises on the machines,  my trainer had me keep the leg I wasn’t using suspended while performing the movement with the other leg.   I couldn’t believe the difference.  The core is also being worked out this way.      
  
I also want to do full chin ups and pull ups, so he told me to focus on the negatives.    The next day, I woke up feeling pain in muscles I never felt pain in.   My hamstrings still hurt, but so did my inner and outer thighs and even my gluts!  I know I’m going to see some serious gains in the next twelve weeks.  

I’m going to continue my cardio for six days a week.  This will probably continue as I really enjoy it.  I’m going to run my first 5k in February.

Last night, I pieced together my program for the next twelve weeks.  I’m going to continue full body movements  as my muscles seem to  respond best  to that.   This time, I’m going low rep, between 8-10.   I set up three different workouts to alternate between as well.  

I’ve also incorporated some exercises from “The New Rules of Lifting for Women.”

Workout A -  three sets of ten

Front Squat Push Press with Barbell
Alternating sets between a Step up and One point Row –  Thigh  killer!
Alternating sets between Static lung with rear foot elevated and push ups
Alternating sets between downward plank and Cable horizontal wood chop
Chinups

Workout B – three sets of ten with major focus on legs

Leg Press sequence (one leg at a time with other leg suspended)
-toes facing up
-toes facing in
-toes facing out
-foot crossed over to opposite side – this one really is a tough one!

Single leg squat on to bench
Military Press
Chest Press
Double Cable lat pull downs
Pull ups

Workout C  - 10 reps three sets

Bulgarian Split Squat
Narrow grip Lat Pull Downs – palms facing me
Reverse Lunges from Box
Dumbell Prone Cuban Snatch
Bicep curls
Tricep Pushdown

I’ll tweak as needed.  Today is weight day, but I’m only going to do some cardio as I feel my muscles need some more recovery time.  

In my last weigh in on Friday, I didn’t lose any weight but I did lose a whole in in my abs.  This is great news to me.  I’m really starting to lean up.  This is my problem spot.  I’m going to make sure to keep up my core work.  What I believe is the reason for my recent results is my addition of Pranayama to my workout regime.

Since I’ve found success with light Pranayama work, I’ve started to incorporate tougher exercises.   I can literally break into a sweat within a minute.  I never knew breathing could be so challenging.   I also do Pranayamic style breathing when I do traditional abs work at the gym as well as with weights.  This adds a whole lot of intensity that wasn’t there before.  

I meet with my trainer today.  I’m going to ask for an intense program that will help me reach my new set of goals in three months.   I want to get ripped.  I’m at the weight now where I know it’s possible, and I’m seriously considering doing a figure competition in Spring.

I just ordered a new set of calipers because I kept dropping  my digital one, and it finally broke.  This time, I decided to get an old fashioned caliper.  I’m pretty sure I’ll drop this one as well.  LOL.

Next month I’m going to New Jersey to visit family.  I’m getting a month pass to the Bally’s I used to work at.  I wonder if I’ll see anyone I know.  It’s been a LONG time, so I’m not so sure about that.  But still, it will be cool to see how I’ll feel when I enter and have a look around. I’m sure I’ll be flooded with memories of the eighties along with my big poofy hair.  It should be interesting.