sborton84’s BodyBlog

I know it’s been awhile since I last posted - but I just wanted to give a big THANKYOU to all of you who helped encourage me throughout this journey. Just yesterday I was feeling incredibly down, hard on myself. It was late - I could have just gone to bed. For some reason, I was incredibly hungry (like binge hungry) and knew it was most likely stress related since I was feeling kinda bad. I checked up on my bodyspace page and voila! Some major encouragement that put a smile on my face and made me so much happier. Thanks to all those of you who have kind words, encouragement, compliments - I appreciate everything. Along with my friends and husband, you’ve helped me progress, change, and realize that temporary suffering is well worth it.

Just got the depo shot today and some lady was telling me how it would make me fat. I mentioned how I actually have control over my appetite…and that hunger pains are part of life. Come on ladies!? I mean yeah, hormones play a role in weight gain/loss, but seriously - have we forgotten that certain medications cause increases in appetite and thus most people lacking control would gain weight?! Not do to x but do an extraneous variable!? Such as excess calories? Anyway, end of rant.

For those of you wondering about my progress, I’ll tell you a few things that I’ve done - pretty simple stuff actually. Dropped my calories, increased my cardio (6-8 miles running a day). I lift a little bit less frequently. I have lost strength and considerable mass, but being the more endo-meso that I am naturally, along with the other losses I’ve also lost quite a bit of body fat…which has always been my #1 goal. I’ve also incorporated plyos into my workouts, more short sprints, jumping rope b/w sets, etc. I try never to stop moving while in the gym and that has definitely helped!
I have a ways to go still - I’m going to say about 8 lbs and I’ll be very very happy. Hopefully, at that point, les abs will finally be more defined!

Much Love and thanks for reading

After this last week, I’ll be back to posting more often! Last week of finals and I’m done at WMU So happy about that. I’ll finally have time to really focus on my diet and workouts - and I look forward to finally having "free time" which translates to more time in the gym (What is that, free time, anyway?)

Hope everyone is doing great!

Hey friends

Sorry I haven’t been around to blog lately. I’m not going to be around much for the month of August. I really have to buckle down and get my internship hours in and get the rest of my college courses completed - and then I’m done (August 17th).

I may be by to post every once in awhile, but I apologize if I’m not able to respond to your comments or check out all the awesome progress each one of you are making. I WILL soon

You guys rock and in the words of Arnold…"I’ll be back."

This mornings workout

20 minutes HIIT

• min 1-3 -6.5pmh
• min 4 - 12 mph
• min 5 - 4 mph
• repeat 4 times (20 minutes total)

(more cardio tonight -45-60 minutes + abs)

Dumbbell rows 12×40s, 10×40s, 10×40s, 10×35s

Chin ups 10×95 (assist of 40), 8×95, 8×95, 6×105 (assist of 30)

Lower back extensions w/ 25lb weight: 3 sets of 15, last set drop weight and continue until failure (about 10 more)

Lat pulldowns 9×80, 8×80, 10×70, 10×70 (a little weaker than normal, probaby b/c I did them after chin ups)

Straight arm pulldowns 10×60, 10×60, 8×50

Close-grip cable pulldowns 10×60, 10×70, 10×80

Muscle milk light pre and post workout today, plus a little caffeine from the coffee!

Yesterday - no weights, 5 miles fasted cardio (hilly run)

Meal 1: (I actually split this omelet into 2 separate meals) 1 egg, 3/4 cup whites, 0.7 oz cheddar, 1 serving lean ham

Meal 2: 4 oz chicken breast, 350 grams cucumber

Meal 3: other half of meal 1

Meal 4: 2 tbsp natty pb

Meal 5: 4 oz ground sirloin, 0.7 oz cheddar (small slice)

Meal 6: Large piece of homemade quiche (eggwhites and veggies)

Calories: 1288

Protein: 149 g
Fat: 56 g
Carbs: 39 g

Tried out a sample of N.O. Xplode before my leg workout this morning, felt a little bit of a difference but definitely not enough to spend $40.00 on a regular basis. I think I might invest in some quality aminos and just stick w/ BCAAs and fish oil as my primary supplements. I wish my body could handle fat burners/stimulants a little bit better - they’ve actually helped me lose substantial bodyfat (abs were starting to finally show) in the past on a VERY clean diet…but the side effects were not worth continuing use. I’m still loving Muscle Milk. The light version is not that much different than the regular, but honestly, the only difference is that Light is lower in fat - which I really don’t care about. It is an excellent recovery drink, brings my blood sugar back to normal, and makes me feel quite balanced after my workouts.
Today I worked my legs, started out with a brisk 20 minute climb on the stairclimber.

One legged lunges (rear leg on a bench…makes you feel very unstable thus utilizes the core more - love these) 3 sets of 10 each leg w/ 20 lb dumbbells

Plate-loaded press:  12×270, 12×270, 12×270, 12×270 (should probably start going heavier )

Hamstring curls: 7(failure)x160, 7(failure)x160, 10×140, 10×140

Squats w/ dumbbell shoulder press (20 lb dumbbells) 8×20s, 8×20s, 8×20s

Leg extensions: 8(failure)x130, 10×110, 10×110

I’m going to end the night with another 45-60 minutes cardio, abs, and some squats! I am going to start pushing myself harder now w/ heavier weights and more cardio. I just love that feeling of being strong. It’s weird because to look at me, you would really not think I had the strength - I’m 5′2 (short!), petite, and pretty small framed. At the gym, they call me "the Italian" and joke about my Roman strength lol. I can’t wait until I start to burn more body fat and my hard work shows!

Ah, well, my friends - I hope you’re all having a wonderful day! Take good care!

No more carbs…simply put. Definitely NOT helping me lose weight. I’m cutting out the diary too. Man I love cottage cheese, but I eat it way too much, in replace of chicken breast and other meats I should be eating. Odd. Some people freak out about saturated fat. Funny thing is, all types of fat (both saturated and unsaturated) have helped me lose body fat time and time again. Soooo, this was a nice little "bulking" period, but I really can’t take much more of it - since I think most of my "bulk" is starting to gather around the waist.
Sorry my posts have been so quick lately. I barely have time to sit and take a deep breath in "ahhh" and out. Wow. That felt good . I don’t think the anxiety is helping my fat loss efforts either. And what do we do in times of stress? Human beings…yes…we crave carbohydrates because we are in dire need of that lovely happy hormone serotonin.

Anyway, the workout went well today.
Incline dumbbell flys: 12×25s, 12×25s, 10×30s (I think I could go heavier on these)
Chest press: 10×65, 10×70, 10×70

Incline press: 10×70, 10×70, 10×70

Cable flys: 12×30, 12×25, 12×25

Pec Deck: 12×50, 10×40, 10×50

Hanging leg raises: 3 sets of 25

Incline front and oblique crunches: 3 sets of 25

Cardio: 20 minutes HIIT

Minutes 1-3 @ 6.5 mph (jog)
Minute 4 @ 12 mph (fast run/nearly sprint)
Minute 5 @ 4 mph (brisk walk)

Repeat cycle 4 times

and then

20 minutes walking at a 6% incline at 4 mph

Goals for the next 3 weeks -

Get back down to 135 lbs

More cardio (up to 90 minutes 6 days a week)

Clean very low carb, mod/high fat, high protein diet. No more oats/gluten/dairy. That stuff helps fuel my workout but just keeps fat on! Muscle Milk..my love…may have to go as well. (switch back to iso, matrix, or nectar again)

10 minute warmup

Dumbbell Shoulder press 12×20s, 12×20s, 10×25s

Arm raises (forward and to the side = 1 rep) 8×10s, 8×10s, 8×10s

Rear Delt 10×40, 8×40, 12×30, 8×40

Lateral raises (machine) 8×50, 8×50, 10×40, 8×30

Oblique crunches on incline 3 sets of 25

Hanging leg raises 3 sets of 25

30 minutes cardio (elliptical)

Woke up, went to work, found out I didn’t have to work until later today . Nice surprise! So, I decided to hit the gym early.

30 minutes elliptical (complete incline, level 15)

Lat pull downs 10×80, 8×90, 10×80

Dumbbell rows 10×40 (each arm), 8×40, 8×40

Chinups 10×86 lbs (assist of 52), 10×98 (assist of 40), 10×86 lbs (assist of 52), 10×98 (assist of 40)

Cable rows  10×90, 8×90, 8×90

Pec Dec (rear delts) 10×40, 6×50, 8×40

Lower back extensions w/ 25lb weight 3 sets of 12

Abs -weighted crunches, weighted oblique twists, etc.  (3 sets of 25 each)

Another hour of cardio tonight.

After eating like this, slowly bringing my carbs back up, fat down, I can honestly say that I haven’t felt this good in ages…I am am freakishly worried and neurotic that I’m going to bloat up like a whale while increasing my calories and carbs - but THAT aside - my last couple workouts have rocked. Wow. I can’t believe how much energy I had today - I just haven’t felt energy due to such low carbs in a very long time. Maybe this is just some weird temporary surge?? It’s really weird, like hyper-active weird. lol.

Meal 1
1 cup Kashi, 1/2 cup Hood’s Calorie countdown, 1/2 cup cottage cheese

Meal 2
1 egg, 1/2 c whites, 150 grams green beans, onions, 1 slice centercut bacon, mixed together

Meal 3 (about 45 min preworkout)
1/2 serving muscle milk, 1 apple

Meal 4 (postworkout - at home)
1/2 serving muscle milk, 1/2 cup oats, 1/4 cup Calorie Countdown milk, splenda, cinnamon

Meal 5
Jennie-turkey, 300 grams zucchini

Meal 5 (prebed)
1/2 cup cottage cheese, 1 tbsp natty pb, 1 tbsp unsweetened cocoa, 0.25 serving muscle milk (mixed together)

Calories 1514, Carbs 130 g, Fat 51 g, Protein 144 g

Oh and BTW - I no lie - Muscle Milk is the BEST protein powder/shake/shizen I have every had. Everyone on bb.ing who has given great reviews are completely for real. It is slightly higher in carbs/fats/calories than Isopure, Matrix, or any of the Nectars but I can feel the difference when drinking this stuff pre and post workout. Awesome.

I am pretty happy about my workout tonight - except when I tried doing dips without my dah’lin there to spot me, my neck/shoulder tensed up and now I have a knot the size of a golf ball in my neck.

Cardio: 20 minutes, level 12 on the stairclimber, fat burner

100 m sprints whenever I felt my heart rate going down

10 minutes pushups (around 4 sets of 15-18)

Incline flys 8×50, (100 m sprint) 8×50, 8×50

Chest press 10×60, (100 m sprint) 10×60, 10×60

Pec Dec 6×50, (100 m sprint) 8×40, 6×50

Incline Press 10×70, 10×70, 10×70 (sprint 100m)

10 minutes pushups (around 4 sets of 15-18)

Cardio: 15 minute walk @ 7% incline at 3.8 mph

Crazy. I feel like running another 6 miles right now…but that would be counterproductive, right? Nah…guess I’ll just settle hanging out w/ the fat lab and watch some good ol Six Feet Under.

Tommorrow I’m going to work my back. It’s my favorite workout day!

Yours always in health,
Sara