Triple Fit!

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.