right, here i am... i've been little busy in these days so i hadn't the time to write here!
workouts goes on, my "trainer" if i can call him like this, proposed me to change my routines...no more circuits but a "mass" routine...heavy weights, low reps...30'cardio which of them 10'on hiit...
the routine sounds like: 1day: full body, low reps (8-12), heavy weights+cardio
2 day: legs, low reps, heavy weights+cardio
3 day: upper body, low reps, heavy weights+cardio
4 day: full body, high reps (15-20), medium-light weights+1 hour cardio
i begin seeing my legs toned...and in a better shape...but i wouldn't talk before having great results..!:D
diet goes on....1200-1300kcals on off days, 1400-1600 on wo days...
i've also finally booked my Endocrinologist-visit.... on 10 of april...it will be quite expensive, but people says he's one of the greatest doctor who can heal hormones problems like mine i suppose...doctors that i have visited before used to say that could be a pituitary problem, which impedes my fat loss, and my after-pill-weight-gain...so...i would try him...
i won't give up...that's sure!
yesterday i had a fullbody spilt...great, 9 exercises, 4 sets of 8-10 reps each, heavy weights....today i can feel little DOMS everywhere, so i didn'ttrain....instead i had to clean up all the shop where i work....sigh!!!
yesterday was the high carb day, 1400kcal, today nocarb day, 1300-1400...i try to stay over these kcal...but grewing them isn't easy for me..
todayÂ i've ordered New rules of lifting for women (Cosgrove)....i have heard good feedback about that book, and style of training....what do you think about?? i'm really courious!
i can'tÂ wait untilÂ tomorrow comes! leg day, i love it!
so, yesterday i had my upper body workout...heavy and exhausting....and i liked it!!!
had 9 exercise, whit 4 sets of 8-10 reps each...then 30 mins of cardio (10min wave+15 HIIT on elliptical+10min recline cyclette+5 min top xt).
about diet yesterday was medium carb day....i had 1300-1400kcal (i know, still too low, i promise next week i'll add 100kcal per day, but i'm still so scared....)
today, i've had my home training....yesterday i went visit body rock.tv....wow, that girl has a wonderful body damn!! i've chosen a couple of bodyweight exercises from "boot camp training" and mixed it up with 2 kettlebell exercises....
after 4 rounds, i was a cup of sweat! exhausted and proud of that i've done! :D
diet: today no carb day....this evening i should go to a "carnival party"...i don't know, but maybe i'll eat there....
but i'm really tired....and don't want to go home at 5.00 am...!
let's see how will go on the day....i'll decide later!
have a nice day!
yes, i think i need a rest-day...! i can feel muscles that are still working...i have little DOMS in my upper body and lower body too...looking back at the yesterday workout i thought that today i won't get up from the bed! but it didn't happen! luckly my legs don't hurt so much than i think...just little pain...(that means that next wed, i'll increase weight!)
but i feel that i have to take a rest...so today no kettlebell circuit and no gym...i have to go out for some shopping (supermarket, market to make some food dispense!) and in the afternoon at work as every day!
my no carb day has beginned with 350g of eggwhite omelet, 1 tbsp of pb, and twining's tea sweetned with TIC (a liquid no carb no calorie no insuline grower sweetner, like splenda i think)
for lunch i'll eat 150g of grilled turkey with 2 fennels or 5 little zucchini, dinner the same but 150g of carne salada instead of turkey (i know htat sodium is not the best, but i eat that once a month!)...like snacks 1 low carb-high protein bar, and before bed 1glass of low carb soya milk and one scoop of whey...
tomorrow will be upper body day....!! let's see how'll go!
oh yes, today i've trained my legs in the new way...i've never trained heavy my legs before,...it has been wonderful!!!
i was so tired of doing 20 -25 reps with light weights....today i've trained with heavy ones!
it has been a long and exhausting training, but fantastic!
i've had 4 series of 8-10 reps for machine exercise and 10-15 reps for bodyweight exercis...total of 9 exercise...
diet goes on...170g pro, 100g carbs, 30/40g fat...1400/1500 kcal...
my instructor said that i must have more rests and eat more...i train 4 times a week at the gym and 2 at home with my kettlebell training cincuits...and i think he's not totally wrong...
tomorrow would be one of my rest day...let's see how i get up! it will be my no carb day sure...
have a great evening
today i've begun my day with an exhausting home made kettlebell circuit! i love that!!! you can train full body, hardly, in 30-45minutes, and you can feel your body pumping, full of energy that goes overall you! fantastic! i love that sensation...sweated, tired, and your muscle thatÂ hurt...wow!!
today is no carb day....i've had white eggs in the morning with a tbsp of peanut cream, lunched with 150g of roastbeef and 100g of cottage cheese, a fennel and 3 zucchini....in the afternoon i'll eat a low carb bar, and this evening 2 boiled egg, a can of tuna and some vegetables...protein drink and a tbsp of peanut creamÂ before bed....
tomorrow i'll try the new leg training....4 sets and 6-10 reps for each machine exercise (5) and 10-12 reps for bodyweight exercise...30 minutes of final cardio, which 15 of them will be HIIT....let's see how will work!
have a nice day!!!
so, after the v-day evening (single day for me! ahahahah!:D) and after the sunday training (on sunday i do light/medium weight-high reps full body and 1 hour cardio), i'm ready for a new week!
today i've had a full body workout, 9 exercises, 4 series and reps between 8-12, high-medium weight...
i have read a lot in this week end, and after having reach my conclusions (to train with high weight-low reps(6-10) lower body-and upper body and train the 2 fullbody with lighter weights and higher reps (8-12) ) i've told my conclusions to my trainer, who insist in saying that 6-10 reps, for legs, would make my legs bigger, and not leaner and thinner....how can you see i'm really confused but i want to try....
diet goes on...1400-1600kcal in these two days...
tomorrow will be my off days, but i'll train at home with my kettlebell-fitball and my two 4kg dumbell....4 cicruits in 30 minutes...intensive, quick and heavy!
today, i went to the gym with an awesome energy! in these days i feel really energic in general!
after a long search on the web and in BB.com, i decided to change my workout, cause i'm getting a little bulky...i used to do 4 sets of 12-15 reps with heavy weights for the upper body (i used to get exhausted at the last rep), and 4 sets of 20-25 reps for the lower body whit medium/light weight cause i tend to have "big" leg yet (see photos to understand better :D)
from that i have read, high reps with heavy weights promote hypertrophy, instead low reps (4-8) promote tone and the lean figure that i want to reach...
so today i've worked out with 5 series of max 8 reps for each exercise/machine....i want to try with the lower body too...i want to know the truth....my trainer says that in order to burn fat, the little cellulite that i have and to have thinner and leaner legs and butts i have to train with high reps and light weight (ex: he make me do leg press: 20-30kg for 50 reps....) but i can't see any results with this rule...
oh yeah, i'm so confused on this....i have to try....
my diet continue... clean and higer in calories, today is my med carb day, 1400-1500kcal...
breakfast: 1 slice of ww bread, 250g of white eggs, 1 tbsp of peanut cream, 5 strawsberries
lunch: 40g of barley, 150g of grilled turkey, 3 artichokes, 1fennel and 1tbsp of extravirgin olive oil
snack: zone bar
dinner: 150g of caned tuna no oil, 6 little zucchini, 120g of steamed pumpkin
snack: 1 protein shake+200g nofat milk+1 tbsp peanut butter
so, tomorrow will be my rest and no carb day..., and i have to stay at my shop all day....! uff!
have a nice day!
good morning every body! how is it?
Today here in Milan, is snowing again...i hate snow in the city...snow is wonderful at mountain, but where you're livin in a crowed city like Milan...oh damn, what a bad thing!
so, today is my off day (and wuold it be really off, just work at my shop in the afternoon) and my no carb day too...
i have to go to the grocery (open market) if the weather permise to me!
Yesterday training had been really hard but today i'm not accusing DOMS at my legs...great! it wuold be that i'll can push more!!!
my diet go on on my 1200-1300kcal daily intake...great!
ah, yesterday night i saw "paranormal activity".....6 euros throwed in the towel!!!!! what a sh*t!!!!
so...tomorrow i'll train my upper body and i'll do 20 min of HIIT after weight lifting, i feel really energic!!
have a nice day!
ok, since i met this site, i'm feeling a lot more self confident in my self...and i know that I'll reach my goal only insisting, and not leaving a program (changing every time diet strategy, lowing every time calories more and more) because i can't see results...
this time i'll do things RIGHT! INCREASING CALORIES (that is the part which scary me most all, in order to, i'm trying to decrease my body fat and my weight) but i understood too that to decrease body fat, i have to eat more...under mainteinance but more than 1000-1200 kcal...so i'm doing it.
training: NOW, I'M LIFTING HEAVY (thing that i like most of all, but scary of becoming bulky) and i've REDUCED CARDIO (i used to do 45/60 minutes of cardio after 45 minutes of intense weight training 4 times a week, and 2 hours on sunday)
so, let's see what will happen....i hope to get out of this stall...!
today i've trained legs (reps 8-12max, 4 series for each machine/exercise) and is my medium carb day...
this evening i'll go to the cinema watching "paranormal activity" that here in italy is a new entry...! hope to enjoy it!
have a nice day!
today, it should be my day off, but i'm trying since last week, to introduce kettlebell in my training...i tought to train with that only on "rest days" (thursday, thuesday and saturday) because i can't take it to the gym. these days are also the No Carb days.
the kettlebell trainig is short (30mins) but very intensive and:
-clean & jerk: 15reps x arm
- 40reps abs with fitball
-swing:15reps x arm
-40 reps abs
-squat: 20 reps
-fighting simulation with dumbells (3kg each dumbell): 20 reps x arm
-40 reps abs
i repeat this circuit for 4 times...without rest
i like very much training with kettlebell! it make me feel strong like never!! and i like feeling my body unde training with that balls :D
today is my no carb day
meal 1: 300g white egg scrambled+5 almonds
meal 2: can of tuna natural (56g)
meal 3: 150g chicken breast+ 2 fennels+ 5 almonds
meal 4: low carb bar (15g pro, 5g cho, 3g fat)
meal 5: 3 cans of tuna natural (150g)+4 zucchini+1 fennel+5 almonds
meal 6: protein shake: 200ml nofat milk+1 scoop whey+2 nuts
i'm still low in calorie (around 1200)..i'll try to get more pro or fats...
today i have a terrible headache...could it be for the calories??
have a nice day!!!
have a nice day!!
how is difficult for a person who not use to eat carbs since a lot of time, go over 100g of carbs...you can't imagine it! but i have to reinsert them into my diet...i've been low carbing for too much time...(to give you an idea, i hadn't eat a dish of rice or potatoes or oats for more than 2 years..excluding some cheat meals...but those was made up with junk food like chocolate, ice cream, biscuits and fried potatoes...but that's was before...and before too, cheat meals were just only one-two per month at max).
i decided to cyclize carbs, in order to give the opportunity to my body to be able again to digest them...after so long time low carbing, when i ate carbs i was getting immediatly puffy for 3-4 days...with only 80g of rice, or 3 bananas too...
so today is my high carb day...i'll stay on 150g carbs today, most of them in the morning and i'll stop to eat them before 5 pm..only plain meals and foods..
this morning i've eaten 270g of white scrambled eggs, a slice of whole wheat bread, half apple, 5 almonds and a coffee with a little of skim milk..
after training i've eat 40g of oatmeal, zucchini, 150g of steamed turkey and a tbsp olive oil..
for my afternoon i think i'll eat a protein bar with 100kcal around because i'll be out...(i have to find out a nice dress for carnival! hahaahah! and today is my only free day, so i have to take it!)
this evening i think i'll eat 150g of chicken breast, 150g of steamed lentils and some vegetables...before bed, a protein shake with water..
i've trained hard this morning with a full body circuit without rests and 30 mins of cardio after weight training...
tomorrow will be my no carb and rest day...
i'm suprised how i am motivated from you all in this site....really great!!! helps me a lot being concentrated on my focus...and give me a lot of mental strenght!!
have a nice day!!
good morning everybody...here in Milan is a mid-sunny day...but is fu****g cold!! i'm really really bored of winter...
yesterday evening when i came back from work, i found a wonderful surprise! my dad has cooked my favourite dish...:boiled turkey and boiled beef! i know, call me crazy, but that's really one of my favourite dish! here in italy people use to call it "bollito" but the real recipe includes chicken (whole), rabbit, pheasant, veal tongue and other fatter parts of beef..but my dad do a "fat free version"!
so, i think to had eat around 500g of it! with 2 fennels and a tbsp oil.. luckly was my low carb day...! i consider it like my "cheat day"...i like really very much meat, more than chocolate sometimes!
after all, today i'll do a simil "deplection workout" and is my cardio day, so i'll do 1 and a half of cardio passing from bike, to step, to wave...i have time to spend to gym on sunday so i enjoy it at all!not like other days where i have to run for everything to get out there in time! uh!
for the diet, today should be a medium carb day...so 'il have breakfast with 30g of proteins (white eggs) and a slice of rye bread, i won't have a lunch and after gym i'll eat 15g of proteins (again white eggs omelette!) with a piece of fruit, in the evening i think i'll eat 4oz of chicken breast,with a small portion of steamed lentils (3oz) and vegetables...before bad a low carb high protein bar with 15gof proteins, 4 grams of carb and 3grams of fat...
so i hope you'll have a nice sunday!
thanx a lot for your comments!!!
so, i’ve calculated my BMR with the apposite machine (i dont’ know what is the name, but is that used to calculate the bmr using the amount of oxigen burned in "X" time related to heart beat, weight an height, when you’re resting)the response was a bmr of 1650kcal…i’ve calculated the BMR with the harris-benediclt equation too and the result is 1500…so…if the truth is in the middle, my bmr could be 1580…? ok l’et’s suppose this..
calculating the energy spent with myworkouts, my work and my lifestile, the daily amount should be of 2100kcal to maintain my weight…right…?
but my question is…if i, eating 1000-1200 kcals i maintain my weight and my hated bodyfat, what will be my body answer to a 2100kcal diet? disastrous!!!!
now, i should cut the extra calories to lose weight…but remember too that i can’t increase my calories intake so quickly..after that, i think that a good compromise could be a 1400-1500 calories intake…
what i was thinking to do, how madtitan said, is to cycle carbs…for example:
H:high carbs day: 160g
M:medium carbs day: 100/120g
L: low carbs day: 50g
sun:wo: M (1350 kcal)
mon:wo: H (1500 kcal)
thu:off: L (1150kcal)
wed:wo M (1350kcal)
fri:wo M(120g carbs, 1400kcal)
in medium carb day and on high carb day, i would eat complexes carbs at breakfast, postwo meal and aftenoon snack, than cut them in the evening meal and in the last meal of the day..
i was thinking that 130g protein per day could be great…are 1.7g/kg bodyweight (not lean mass)…proteins should be the same amount every day, right?
like fat i use a tbsp of olive oil at lunch and dinner..i take omega 3 every day and CLA
how is it??
in your opinion, is better a 40-40-20 1400-1500 diet or a cycling carb one, like that i posted up?
suggestions are welcome!!!!!!
after had read many articles in the woman's area of bodybuilding.com, i think to have understand what is my problem....am i eating too less??
daily, i use to eat 1000-1200 max calories, with a 40-30-30 suddvision at each meal...ok isn't very much, i know, training like a soldier four times a week and inludinga aÂ 30-40minutes cardio session after weights at each training day...but i'm really scared to gain weight....i eat like this since august...
one week ago, i've calculated my RMR with th e apposite machine (that wich measure oxigen burning) and the response was a RMR of 1650kcal...
now, could be possilble that i can't lose any weight eating 1200kcal a day?? or something dosen't work with me?
I'd like to try to get up my calorie intake to 1400 (for the moment, i think i couldn't increase my intake too much too quickly or i'll gain weight obviously!!) and see how does it works...but i'm really really scared...i've read about a 40-40-20 suddivision of the macros and i thought i could have each day 130g of protein, 130g ofÂ good carbs (oats, brown rice and lentils, fruit and vegetables only), and about 30-40g of good fat (like fats i use only extra virgin olive oil and sometimes some almonds)...i would eat my carbs like oats, brown rice and lentils only in my breakfast and in my post-WO meal, and on the off days i would cut them in my lunch (that is my post workout meal on on days) and leave fruits and vegetables for the other meals of the day...no complex carbs in evening...
how do you see it?
like training i'm goinig on with my program..today upper body, 9 exercises with 4 sets each one, 10-12 reps, using a circuit method...
oh, yesterday i've bought my loved kettlebell!!! i'd like to workout with it on the off days, when i'm at home...what do you think about?
have a nice day!