sborton84’s BodyBlog

No cardio today since yesterday I went a little crazy on the cardio. Instead, I got an amazing chest workout along with some abs thrown in the mix.

Incline flys: 12×20 (each arm), 12×20, 12×20, 12×20

Pec Dec: 10×50, 10×40, 10×50

Chest Press: 12×65, 12×60, 10×60

Dips: 10×110, 10×120, 10×110, 10×120, 10×120 (can do full bodyweight, but chose to do more sets today)

Push ups: 3 sets of 10

Leg lifts: 3 sets of 25

Oblique crunches on incline w/ 25lb weight: 3 sets of 12

I consumed quite a few more carbs today than normal, lots of fiber, an actual piece of fruit, less fat, and some quality lean protein.

Meal 1: 1 cup Fiber One w/ 1/2 cup light unsweetened soymilk

Meal 2: 4 oz lean turkey, 150 grams green beans

Meal 3: 3 oz atlantic salmon

Meal 4/Preworkout: 1/2 cup Fiber One w 1/2 cup light unsweetened soymilk, Protein Shake (Nectar Latte)

Meal 5/Postworkout: 1/2 cup oats w/ 1/2 nectarine, cinnamon, and splenda

Meal 6: 4 oz grilled chicken, 150 grams green beans

Meal 7: Protein Shake (Nectar Latte…god I love that stuff) and 1 oz unsweetened dark chocolate

So wow- I actually got in 7 meals today, I think that’s a first!

Calories: 1333, 170 grams carbs (about 50 grams from Fiber…holy…crap…hehe) 37 grams fat, and 150 grams protein.

Today was a nice refeed day. Normally, I wouldn’t dare consume this many carbs, but lately I have been bringing in a few high carb days. I’m expecting tommorrow’s workout to be AMAZING because of it!
Hope you’re all having a wonderful evening. I’m going to get some sleep! It has been a very long week and I so happy that I get to…yes…sleep in on Saturday

was a big cardio/performance day - loved every second of it. Ran about 4 miles in the morning and then when I got to the gym I split up intervals b/w running on the treadmill, stairclimber, pushups, situps, shoulders, and calves. Good stuff!

Diet yesterday was decent.

Meal 1: 1 egg, 2 whites, swiss

Meal 2: EAS Carb Sense Protein Shake, 2 tbsp natty pb
Meal 3: Jennie-o turkey burger
Meal 4: 4 oz chicken, romaine, 1 oz feta, 2 tbsp sunflower seeds, light italian
Meal 5: Post workout: Nectar latte protein shake (so much for preworkout nutrition eh?…not really)
Meal 6: Jennie-o turkey burger, 150 grams green beans
Prebed: 1 oz unsweetened dark chocolate

1359 calories, 37 g carbs, 70 grams fat, 151 grams protein

Just had time for some quick, intense cardio for 20 minutes prior to workout. Then abs w/ stability ball and medicine ball for lifts, oblique crunches w/ medicine ball (each 3 sets of 25)

Bicep Curls (varied these a bit, going towards outside, closer to the middle, and then very close to the body) 4 sets of 20-24 at 15 lbs, then 20 lbs for the last set

Skull Crushers: 3 sets of 12 @ 15 lbs

Cable Curls: 3 sets of 12 @ 35 lbs

Tricep Pulldowns: 3 sets of 12 @ 60 lbs, then a drop set 10×60, 10×50, 10×45, 10×40, 10×35

Tricep Kickbacks: 3 sets of 12 @ 15 lbs (each arm)

Hammer Curls: 3 sets of 12 @ 15 lbs

As you can see, I’ve lost a bit of strength since I last posted. I haven’t been lifting quite as heavy, since my energy levels have been a bit lower. I’d like to get back to where I was while continuing to lose weight!

My diet today:

Meal 1: 2 tbsp pb, coffee and 1 tbsp cream
Meal 2: romaine, 4 oz chicken, 2 tbsp sunflower seeds, 1 oz feta, light italian

Meal 3: 1/2 c cottage cheese, 1/2 serving choco isopure, 1 tbsp pb - all together w/ some splenda and voila - heaven (ok-so I know I should be eating this pre-bed…but damn it’s good)

Meal 4: Protein Shake (Dutch Chocolate Isopure)

Meal 5: 2 tbsp natty pb

Days total: 1246 calories, 33 g carbs, 74 grams fat, 101 grams protein

Took today off, though I’m not sure it was the best idea! I feel all jittery - I’m in this very random mood to get up and go run 6 miles. (That won’t happen.) Yesterday was a great chest day! I did what a friend suggested and tried walking for an hour at an incline…ended up moving the incline to 10% for the last 20 minutes. THAT felt good…and was quite difficult. Definately a different type of workout than what I’m used to.

My diet today has been horrible - good clean foods - but not in moderation and too much snacking. I bought some fresh strawberries knowing that tommorrow, I am going to return to the keto diet that helped me to lose quite a bit of initial weight. Since I’ve reintroduced carbs to my diet, I haven’t gained or lost weight - it’s been a good change, just something to throw my body off for awhile. When I get closer to my goal, carbs will be brought back to be used as an efficient energy source (right now, I want fat to be the energy source!)

I’m going to change up my daily routine to look something like so…

Fasted cardio: 1 hour every morning I can get my butt outta bed at 4:30AM…this will take some major adjusting

Weights…mid-day or evening. 10 minute jog for a warmup.

Sunday: Legs, glutes / abs
Monday: Back
Tuesday: Bis and Tris / abs
Wednesday: Shoulders, calves
Thursday: Chest / abs

Friday: All over endurance workout / or Rest if needed
Saturday: Rest
Nutrition will be based in a typical keto diet, high in fat for the first 14 days, with a refuel after 14 days. After 2 weeks, protein will be increased to be in equal proportion to fats. I really enjoyed this article on t-nation, which is where I got the idea for this nutrition plan. I NEED to stick with this b/c I know how well it works for me.
http://www.t-nation.com/readTopic.do?id=1615551

If I can get my body to start burning fat more effectively, I’ll be able to eat a little bit more…dear God…please. Honestly, I haven’t posted my nutritional intake lately because you would all kick me in the *$( if you saw how low of calories I’ve been consuming. I’m not even joking.

So my revamped nutrition intake will be once again, around 1250-1400 calories a day, and will look something like this.

Meal 1: 1 egg, two whites, salsa, and 1/2 oz cheddar

Meal 2: 2 tbsp natty pb

Meal 3: Protein shake

Meal 4: 2 tbsp natty pb or 2 tbsp flaxseed oil

Meal 5: Turkey burger w/ cheddar

Meal 6: 1/2 cup cc, 1 tbsp pb, 1/2 serving chocolate whey (ok…this may not be in there since dairy is something that isn’t always so helpful w/ cutting, but I wish it was!!! It seriously looks so gross, but is the most wonderful healthy PB cup tasting thing ever! My husband says "he’ll pass…" (lol)

Also - I know my diet is seriously lacking in green veggies. I LOVE spinach & I need to find a way to blend it w/ something in a shake form in the morning. I used to do it w/ low sugar apple juice - but that still has too many sugars. Even carrott juice has too many carbs. I don’t know - but I’ll find a way to get those antioxidants in too!!

I apologize for not having my recent thought-provoking posts…I have to admit, my mind has been quite dull and tired the last few days! But, I work all day in the office (Sunday). It is such a slow day, and though I’m "at work" it is also my day to think and reflect. I’ll post again tommorrow!

Hope you’re all having a fantastic weekend.

I came across a quote the other day that struck me, much like the old “witness” feeling you get when you know that you, and only you are being spoken to directly.
 
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. There’s nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We are born to make manifest the glory of God that is within us. It’s not just in some of us, it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” Marianne Williamson quotes (American Author and Lecturer, spiritual leader of the Church of Today, b.1952)

I am SO happy today is Saturday and I have a day off! So an update on the events of this week is in order!

On Thursday, we took the girls at home I intern at to the Binder Park Zoo. They had a blast, just loved the giraffes (got to feed them!), and we got some great walking in! I’m falling in love with all of the clients there. They are completely wonderful. They are well taken care of, and get to do plenty of fun activities, but I can’t imagine what it would be like to be that absent from family. Anyway, I’m learning some very good lessons while I clock in my practicum hours.

I had yesterday off! Yay! And…I had my first CHEAT meal in probably 2 months. Went out with my girls M & K to Fandango’s and Zazios :) sweet thangs that they are, had a few too many drinks, and some amazing appetizers (grilled salmon w/ a honey dijon cream sauce, veggies, and artichoke dip with crisp pita chips). Since I knew I was going out, I ate VERY light all day. Though I didn’t pay much attention to my caloric intake for the day - I don’t think I went over. My thing is, I had fun and enjoyed spending time with my girlfriends.

Somehow, I weighed myself this morning and had lost a pound. I totally DID NOT count that in my progress because it’s probably due to a little dehydration.

Today-well my bank account is low due to a shopping spree and other various things…but alas…I have to keep up my protein powder and sports related items! Even if I’m flat broke, I don’t care - I want the foods and supplements that are going to help me reach my goals. I already reviewed Syntrax Nectar Latte on the “Best Tasting Protein Powder” boards. It is so AWESOME! It’s probably best for cutting, 0 carbs, 0 fat, 23 grams protein, and only 90 calories. I’m now a raving fan of the stuff and don’t think I could possibly turn back. I also bought Ben Isopure’s Dutch Chocolate Protein Powder - that is wonderful as well. Both pp’s dissolve instantly in water and have an amazing taste.

I also bought some bodyfat calipers! I don’t know whether to be or . I think I’m more in between. I definitely need to wait for Ben to get home tonight and help me with some readings (tricep, measurement on the back, etc). When measuring just the subprailliac, I get a very high reading (most of my bodyfat is stored in my midsection). When I measure my thigh, bicep, or calf area, I get a much lower reading (room for improvement of course!). So anywhere from 19%-25% is quite the range. I’m going to guess I’m around 22-23%, but I could be higher. I can’t help but feel a little discouraged, but I need to focus on realistic goals of getting down to 20%, then 18%, then 15%, then maybe 12% (someday right?). It’s tough because my most of body (arms, legs, glutes, chest) is showing some great definition and progress. But, there is a ton of work to be done in my tummy zone. Sure, I’ve made some changes over the past few years…but GEEEZZ…damn genetics right? Hehe.

I’m going to take my lab for a long walk and then head on over to the gym later this afternoon. Time to hit some LEGS. I’m going to go for a high energy, lower weight, performance workout today. Just really try to push myself to get in as many reps as possible. Anyway, hope you are all having a wonderful Saturday !

"If you can find a path with no obstacles, it probably doesn’t lead anywhere" Frank A Clark

"I hold this to be the highest task for a bond between two people: that each protects the solitude of the other." Rainer Maria Rilke

"Once the realization is accepted that even between the closest human beings infinite distances continue, a wonderful living side by side can grow, if they succeed in loving the distance between them which makes it possible for each to see the other whole against the sky." Rainer Maria Rilke
My husband and I had an amazing day together yesterday. It is so odd…when you have the one you love and see them every day…sometimes that young, excited, always accepting, inquisitive love is lost in the hustle and bustle of life and you forget how ungodly LUCKY you are to have that person. And, when you’re away, you kick yourself for not looking at that person deeper, without judgement or predisposition.

When you grow up with someone you love, it is sometimes hard to see clearly. You often feel like you’re looking right back at yourself. The other becomes so familiar. Sometimes this connectivity is not so beneficial. When your ideas, thinking patterns, wants, dislikes, and etc. become a little too similar…it is probably time to seek some solitude. You want to spend every day with this person, yet you begin to lose yourself. The "you" that was there when you first met begins to fade. Everything becomes familiar, monotonous, expected. But then, something forces you apart. For Ben and I, that is definately school and work. We’re pretty young (23 & 24), married, and have about 1 day a week where we actually get to spend some quality time together. For being such a young couple, we have lived far distances apart, we’ve seen eachother break, and we’ve seen eachother conquer. Ben was there when I was in and out of hospitals due to an eating disorder. He saw me at my absolute worst - depressed, numb, and committing slow suicide. He held me when I hit the floor (literally). I felt my spirit leave. But I could NOT go. As much as my body wanted to let go…I realized that maybe GOD does have a purpose for me. I prayed for life as time slipped, and God returned life to me. He watched that. We were 16 & 17.

I decided I needed some independence. I took off for college as far as I possibly could go - 600 miles away. (I guess that’s not that far, but for a girl from a small northern Michigan town - it is!) I learned the pain of solitude. I give so much credit to those who live thousands of miles away, across continents, across the sea from those that they love. I can’t even imagine it. There is one thing for certain, every new day is a day closer to the ones back home. There is hope in that a glorious day is coming, very soon, to return home. Another thing is for certain. When you’re alone, you start to think - A LOT. Your brain races with so many thoughts, emotions, pictures that you feel like you’re being taken through a time machine with really bad wiring. At a young age, I learned a lot about distance. What it feels like to truly have an aching heart. But I also learned a LOT about myself and what I wanted in life. The solitude gave me some freedom to dream. Being alone allowed me to sit, contemplatively, in the dark and come to most amazing realizations. That I had been extremely selfish (as a teenager??? Nawwww). That my mother LOVED me and that was why she was so over-protective. That Ben was the one for me. I called him one night in tears because I felt so alone. He traveled those 600 miles after a late night shift just to hold me, just to get up 6 hours later and travel those same 600 miles for a day shift. That my sister wasn’t a pest and was a little smarter than what I mader her out to be! That little brother was much more than annoying, he was (and is ) intelligent, extremely observant, and loving of all things that are good. That I should have appreciated my brother Paul more, as I remembered all that he had taught me. That I was loved and that I was much more than a face in a crowd.

I read an article awhile back about Sarah McLachlan and what motivated her before writing her award winning album "Surfacing." She said that Maria Rainier Rilke was a huge influence on her work. She suggested reading "Letters to a Young Poet," for anyone interested in becoming a writer, songwriter, or musician. These letters, if you can bare through the older style of writing, absolutely changed my way of thinking.

http://www.sfgoth.com/~immanis/rilke/letter1.html (check them out!)

If you go to my blog site, you’ll find my favorite quote of all time.

"Everything is gestation and then birthing. To let each impression and each embryo of a feeling come to completion, entirely in itself, in the dark, in the unsayable, the unconscious, beyond the reach of one’s own understanding, and with deep humility and patience to wait for the hour when a new clarity is born: this alone is what it means to live as an artist: in understanding as in creating." R.M. Rilke

Something forms within ourselves when we are placed in or we actually choose moments of solitude. There is a purpose for solitude. There is a purpose for time together. Without this balance, of finding ourselves and then binding together with the one we love, we either become lost or so entrenched in the other that we forget our reason for being alive.

There is something so beautiful inside each one of you. It does not take anyone else to create it. YOU create beauty. YOU create strength. YOU create your legacy, your story that will live on. These remnants of our solitude lend to the ones we love and make our relationships stronger, interesting, and forever flowing.

—–

I wrote this today because I have been thinking more and more about my husband going to medical school. I’ve been worrying about being alone - but I have to remember - that any loneliness that I feel will be an opportunity to grow in solitude. He is following his purpose, I must follow mine, and together we’ll continue to support and love eachother. When we are far apart, I’ll just have to remember the Eskimo proverb,

"Perhaps they are not stars, but rather openings in heaven where the love of our lost ones pours through and shines down upon us to let us know they are happy."

Meal 1: 1/2 cup Fiber 1, 1/2 cup unsweetened soymilk, 1 small portion quiche (eggwhites, a little egg, Kraft Free Cheddar, all-natural low-fat low sodium ham, loads of veggies like zucchini, summer squash, onion, mushrooms, and spinach)

Meal 2: 35 grams almonds

Meal 3: small portion quiche (it’s becoming a ritual because I can prepare it ahead of time…plus it gets some veggies in my diet!)

Meal 4:  1 tbsp natural PB, Jennie-O turkey burger, slice cheddar

Meal 5: 1/2 Indian Lentil soup (lentils and tomatoes), 1/2 cup Fiber 1, 1/2 cup unsweetened soymilk

Meal 6: 1 cup low fat cottage cheese

Calories: 1182

Carbs: 99 grams

Fat: 56 grams

Protein: 103 grams
Blah…I feel bloated.
20 minutes HIIT
(ran at 10 mph for nearly half a mile today! man…will that take your breath away! )
Squats: 135×12, 4 sets

Hamstring curls: 120×10, 4 sets

Leg extensions: 100×10, 4 sets

Plate-loaded leg press: 270×8, 4 sets

Hanging leg raises: 3 sets of 25

Oblique crunches: 3 sets of 25

I wanted to do some walking lunges around the track, but I should have reconsidered wearing short-shorts on a leg day - duh!

Just got in a great evening chest/back workout! Did some full dips, with the help of my husband - 3 sets of 6 - I’m pretty proud. Soon enough, I won’t need the assistance. Those are tough! I want to be able to do chinups/pullups too…I saw some lady that looked like her waist was about the size of my thigh doing chinups…but was lifting very light on the rows. What’s up with that? Seems like I should be able to do them too. Maybe because I’m a bit heavier/have a more mass? I lift pretty heavy when it comes to delts/traps/lats exercises. I mean, for a girl Hmmmm. Any suggestions?

Need to find to get some more cardio in. My schedule is getting busy. I graduate from WMU in August and have an internship to complete for psychology as well as 9 extra credit hours. 12 credits is a lot to cram in just 2 months time (Summer II semester), along with a full-time job. I’m not sure how I want to set my workouts up…basically…I need to start getting up at 5AM and get my cardio in. Weights at night.

Today’s nutrition was OK. I think I snacked a little too much on my almonds adding in quite a few more calories. I WISH I could maintain my weight at 1600 calories a day, but I cannot. Odd. Every calculator says I should maintain at 2000 or more calories based on my activity level. Based on years of trial and error, I maintain 135 at about 1400 calories. It really stinks because when I want to "lean out," it means dropping to 1000, possibly 800, and to hit 120, even lower. Had my thyroid checked and since the doc put me on a low dosage of medication, my levels have improved. So - here is a lesson to all you youngsters our there - no starvation diets!!!! It will give you temporary satisfaction, but years of medical and health issues. It will make it nearly impossible to lose bodyfat in the future, because your body will guard itself and put up its defenses to hold on to as much fat as possible. Your body wants to survive and will do whatever it takes, even if it is counteractive to what you ultimately want.

Lowering my carb intake and increasing fats/protein has been key to helping me gain muscle/lose bodyfat. It is starting to become a slow process. The initial weight loss was GREAT. I am so happy for it. But, I may have to push the figure competition date back to September/October/maybe even November depending on how my body responds. Slow but steady right? I will do it, no matter what. But I cannot do the whole starvation thing and expect to win. I have to slowly reduce calories and slowly lose weight, & hopefully gain a little more muscle along the way.

For today’s diet I had…

Meal 1: 1 egg, 2 whites, zucchini, squash, 1 oz ham, ff cheddar, onions, tomato scrambled

Meal 2: handful of almonds

Meal 3: 1 egg, 2 whites, zucchini, squash, 1 oz ham, ff cheddar, onions, tomato scrambled

Meal 4: Jennie o turkey burger, sharp cheddar, 100 grams green beans

Meal 5: Preworkout Shake

Meal 6: Postworkout homemade protein bar (mostly protein powder, a couple tbsp oats, a hint of sf vanilla pudding, and vanilla extract)

Calories: 1400

Carbs: 52

Fat: 64

Protein: 160

Well, we’re back! My husband and I had a great weekend in Northern Michigan…the vacation was well needed. Our poor little lab never had so much constant exercise - it was good for him . Speaking of - I got some great running in this weekend. Sadly, the strength training was neglected…but I could not find a decent gym within a 50 mile radius. Besides, I was loving every moment of my early morning runs on the trails. I got in about 25 miles of running in this weekend, felt like I was back in the days of cross country again.

We got back late last night. I hit the gym today and got in a GREAT leg workout. Hit the walking lunges around the track, plated press, 3 squat variations, hamstring curls, leg raises (abs), stability ball exercises (abs). All at a challenging weight, considering I was tired. 20 minutes or so of HIIT.

Today’s nutrition came out to be 1157 calories, 32 grams carbs, 57 grams fat, and 124 grams of protein. Meals weren’t split up quite so nicely due to a busy day. By the way, while up north, I ate craploads of food. All fairly healthy. But I ate way more carbs than usual (due to the increased cardio) and maybe put on a pound or two? Not bad for a 4 day weekend of not watching things too carefully. No, I didn’t go out and eat cake, icecream, etc. I ate some amazing wheat germ/dried apple/muffin things, kashi cereal, natty pb and bannana on whole wheat toast, yes…carbs that I LOVE. But - I’m back home now and back to my usual office routine and evening workouts. Yes…my dear carb friends..I enjoyed our weekend together. But alas, we must part.

Actually, it’s about time I started to change my nutrition around again. I like to change things up a bit every 3 weeks or so. This time around, I’m going to add at least 1 serving of a very high fiber food a day…something that I won’t be tempted to snack on…Fiber 1! A little more carbs, more protein, less fat.

Ok well, goodnight dah’lings.

Thunderstorms rolling in. Indian River, MI. 6/1/07 around 8:30PM