tbradfor’s BodyBlog

Today at the gym I weight trained my shoulders. I changed my workout a bit.Instead of doing three sets of 5-8 exercises in the 6-8 rep range that is specific to the shoulders. I did three sets of drop sets for each shoulder exercise. What a killer workout. I thought my shoulders were going to explode at the end.

Here is the workout I did:

*5 minute incline(15%) treadmill warm up walk

*Behind the neck press–using barbell
45lb(8)-35lb(8)-25lb(10), 45lb(8)-35lb(8)-25lb(6), 45lb(8)-35lb(8)-25lb(6)

*Shoulder shrugs–using dumbbells
45lb(8)-35lb(8)-25lb(6), 45lb(8)-35lb(8)-25lb(6), 45lb(8)-35lb(6)-35lb(6)

*dumbbell Upright rows
25lb(8)-15lb(8)-10lb(10), 25lb(8)-15lb(8)-10lb(8), 25lb(8)-15lb(8)-10lb(6)

*Bent-over laterals with dumbbells
12lb(8)-10lb(8)-5lb(10), 12lb(8)-10lb(8)-5lb(10), 12lb(8)-10lb(8)-5lb(6)

*Sitting front raises with dumbbells
15lb(8)-12lb(8)-10lb(8), 15lb(8)-12lb(8)-10lb(8), 15lb(8)-12lb(8)-10lb(6)

*Overhead Lateral with dumbbells
20lb(8)-15lb(8)-10lb(8), 20lb(8)-15lb(8)-10lb(8), 20lb(8)-15lb(8)-10lb(6)

*Clean and press using barbell 45lb(6 reps, 3 sets)

*30 minute post-weight training low intensity bike ride (150+ calories)

I supplemented with creatine, L-glutamine, whey, digestive enzymes, fibersure, and a multivitamin/mineral. I did not record my dietary intake today since I ended my fast this morning, but will record my nutrition and macro nutrient ratios tomorrow. However, I did make sure the I got in 200 grams of protein today.

Wow, I feel so much better after my juice fast!!! I’m still getting over my cold, but other than that I’m ready to rock. I started my juice fat a little before 8am(EST) Saturday morning and finished my juice fast This morning (Monday) at 8:01am (EST). I took some digestive enzymes before eating my first meal post fast. The enzymes I’m taking are broad spectrum and include lipase(to break down fat), protease (to break down protein), cellulase (to break down fiber), amylase (to break down carbohydrates), and lactase (to break down milk sugar).

Before my fast, my waist size was 26.5 inches. This morning upon waking my waist measured 25 inches. Before my fast, my Supraillac caliper measurement was 4mm(14.8% body fat). Upon waking this morning, my Supraillac reading was 2mm(12.5% body fat). So that means on my 2-day juice fast that I lost 1.5 inches from my waist and lost 2.3% in body fat!!!!!

I haven’t took my body weight, as of yet, because I have not been to the gym post juice fast. I’ll make sure to take my weight measurement today.
Later on this afternoon, me and the kids will hit the gym. I feel like doing shoulder weight training today. So, I’m off to workout my shoulders and do some low intensity cardio in a few hours. I will post my shoulder workout regimen and weight later on today.

Have a great day everyone.

     OK, I have done low carb in the past and have never felt this miserable or irritable before. I had to examine what I did different in the past when low carbing then what I’m doing currently. What I did differently in the past was do a natural juice fast. Do to the symptoms of digestive system toxicity (irritability, headaches, feeling miserable, etc..), I will go on the natural (no added sugar or processing) juice fast for two days. I started my natural juice fast at 8am this morning and will finish my juice fast at 8am Monday morning. Within the past year I have been juice fasting every six weeks and stopped juice fasting about three months ago.
    In the past I have juice fast using the Ultra Ab-Trim & 5-day colon cleansing kit and lost over ten pounds in 5 days. My goal for my juice fast is not to lose weight, but to rid my body of all the toxic buildup from all the processed and sugar laden foods that I have been eating these past few months. I have also juice fasted along with using Oxy-powder in the past, and love this stuff!!!! Oxy-powder is amazing and I feel like my digestive system is renewed after using this stuff. Currently, I’m using Oxy-powder for my 2-day colon cleanse. I will be using only natural grapefruit juice, lots of water with a small amount of freshly squeezed lemon juice, multivitamin/mineral,and of course Oxy-powder. I will consume around 1500+ calories per day on juice while on my juice on my fast.
   While my goal is not to lose weight on my juice fast, I will end up losing a few pounds within these couple of days. I prefer juice fasting because the body is being nutritionally supplied while getting unclogged. The 1500+ calories that I will be consuming per day during my fast will prevent my body form going into a carbolic muscle wasting state. During my fast I will do a small amount of low intensity cardio to keep my metabolism high. Grapefruit juice is my juice of choice because of the high amount of vitamin C and all the health benefits of grapefruit. Grapefruit is definetly one of my super foods. One whole Texas Sweet red grapefruit contains about 120 calories, 32 grams of carbs, 2 grams of protein, 12+ grams of fiber, and 240% vitamin C. I’m really excited about this fast. I think it will boost my vitality, mood, strength, and immune system. I always feel better and look better after a juice fast. One important note I would like to make before getting off the topic of natural juice fasting is that I always have to take digestive enzymes for a few days after coming off of a fast.
     Yesterday, I consumed 1900+ calories with a macro nutrient range of 20/50/30. I consumed 20% of my calories from carbs, 50% from protein, and 30% from fat. Only after being on a clean diet for only 4 days, my skin is clear and glowing. The only supplements I consumed yesterday was a multivitamin/mineral. I performed a low intensity 40 minute elliptical training session yesterday. Like I stated in my previous blog, I wont start weight training again until my energy level increases and my irritability goes away–hopefully right after the 2-day juice fast.

Hello everyone,

  I’m still feeling the effects of  my low carb diet that I started just recently.  Once the brain fog, headaches, dizziness, irritability, and lack of energy fades away–I will be hitting the weights pretty hard. Currently, I’ve been getting a lot of rest, which is unusual for me.  I usually get between 3-5 hours of sleep per day, which works out for me.  Lately, I’ve been getting 6-12 hours of sleep per day. 

  The only exercise that I performed yesterday was hula hooping and a low intensity elliptical cardio session.  I did 30 minutes on the elliptical at the resistance level 7 burning 280 calories. In the past, I used to do 30-60 minute ellitical cardio burning between 350-900 calories.  Today, and for the next few months I will focus on doing only low intensity cardio making sure I stay in the fat burning zone.  Sometimes, I find myself unconsciously going into the aerobic/cardio zone, and have to slow down or increase the resistance to go at a slower (lower intensity) pace. For me, daily cardio is one of the keys to achieving great looking abs. A clean and high protein diet, weight training, consistency, and diet also play a role in achieving great looking abs.

   I consumed well over 200grams of protein yesterday.. My macronutrient ratio was 20/50/30.  I consumed 20% of my calories from carbs, 50% of my calories from protein, and 30% of my calories from fat.  I ate 5 small meals, making sure to eat every three hours.  I consumed 1655 calories. I was planning to consume more calories, but I was sleeping most of the time.

  The only supplements that I used yesterday was:

1. CLA

2. whey

3. fibersure

4. multivitamin/mineral

5. Essential fats (flax seed oil)

Of course, once I start weight training next week , I will take addtional supplements to support my weight training regimen.  When I weight train, I also incorporate the following supplements into my supplement program: creatine, glutamine, and amino acids.

Remember, you can visit my website to view my blog of my 16 week transformation at the following address:

http://2008bodyforlifetransformation.blogspot.com/

    Have a wonderful day.

     Hello everyone, Well, I have successfuly completed the first day of my EAS Body-for-life transformation. I won’t be doing any rigorous weight training until next week. I’m still adjusting to my new low carb diet that I started yesterday. Yesterday, I consumed 1740 calories with a macronutrient range of 10/60/30 (10% of calories came from carbs, 60% of calories came from protein, and 30% came from fats. I ate a low carb, high protein, and moderate-high fat diet.When on this type of diet, I usually feel dizzy and have low energy levels for the first few days. After being on this diet for a few days my body adjusts and I start feeling normal and energetic again. I will carb load every 4th day with healthy fibrous (e.g. fruits and vegetables). I don’t carb load with starchy (e.g. wheat bread, wheat pasta, rice) carbs because they are harsh on my digestibe system. I ate a total of six small meals. I ate every three hours. The only supplements I took yesterday was whey, a multivitamin/mineral, fibersure, and CLA.

     I performed an early morning cardio session. I did 30 minutes of low intensity-high resistance elliptical training burning only 285 calories. Like I stated earlier, I will perform my weight training routines when my body adjusts to my new nutrition regimen. My measurements on 12-26-07 were:

Weight: 137lbs

Body fat: 14.8%

Chest: 36 inches

Waist 26.5 inches

Hips: 36 inches

Shoulders: 48 inches

Forearms: 9 inches

Thighs: 22 inches

Calves 13.5 inches

stomach skinfold caliper reading: 4.5mm

Suprailliac skinfold caliper reading: 4mm

I used the Accu-Measure fitness 3000 personal body fat tester that is recommended in Body-for-life, to measure skinfold thickness. I plan to take and post progress pics on January 5, 2008.

   Honestly, I had a rough first day of the transformation. I was irritable, sleepy, and was wanting junk food. I even dreamed that I had cheated on my nutrition plan. I woke up feeling bad that I cheated, and realized that it was only a dream. Boy, do I have some issues. Bye-bye dark chocolate, hello six pack.

    I have researched more about what EAS products I want to take, and I will commit to these following EAS supplements:

1. Glutamine

2. Creatine (phosphagen)

3. CLA

Tameka

1.  To be a better person–to be so beautiful on the inside that it shows on the outside

2. To not eat any refined,processed, packaged (except whey and other supplements) foods

3. To become a certified personal trainer

4. To become a certified group fitness instructor

5. To not buy unnecessary things like knick knacks that is strategically placed on a counter near the checkout lane that I throw to the side when I get home and forget about —Waste of money!!!

6.Compete in the NGA Great Lakes Naturals: August 16, 2008

7. Participate in the Body-for-life challenge 2008, and do my absolute best

8. To become a hula hoop fitness/dance instructor

9. Compete in a WNSO-FAME event

10. Attend the Arnold 2008 Classic and meet Monica Brant-peckman or Arnold

11. Compete in an OCB event

12. Actually teach hula hoop fitness classes in gyms and dance studios–be able to save enough money from instructing to open my own dance studio to teach hoop dance

****I know my list is pretty lengthy, but these are all the things that I plan to do in 2008.  It’s going to be a busy year, but I’m looking forward to it!!!

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Forget about the mention of eating clean that I wrote a little while ago in my last blog. Ok, I just messed up on my diet.  My son gave me this beautifully wrapped present that he said I had to open up immediately. I opened it up and its drawers of chocolate covered cherries.  I reminded him that I was allergic to cherries.  His reply "but mommy, I got you something that is both healthy and delicious".  Kids are so sweet–when they want to be:). So, I ate two of the bags of chocolate.  He gave the other bag to his best friend that is over our house.  Ok, how is he going to just give away part of my Christmas present to his buddy.  Kids!!!!  I’m going to have to toughen up when it comes to junk because I won’t be any after christmas until May 08 or later:(.  Merry Christmas everyone!!!!

Tameka

Today, I worked out with a personal trainer named Bob.  I’m feeling ok now, but I know tommorow that I’ll be sore.  We did plyometric training and and free weight training focusing on the upper body. Although we focused on the upper body, my lower body may be sore also because we did a lot of the free weight training balancing on the bosu ball.  I’m consuming a lot of protein today-over 185g of protein.  I’ve been eating clean all day!!!!  My macronutrient range will look like this by the end of the day: 20/50/30.  I used the same supplements that I used yesterday. Have a wonderful day.

Hello everyone,   

    I have consumed over 200 grams of protein today, Yeah!!!  Also, I have consumed plenty of healthy fats today.  Today is my son’s birthday, so, I did eat a cupcake and ice cream (stomach ache!!!)  I don’t start my strict clean diet until December 26, 2007–so, I can eat a small amount of junk food until then. Today, me, my husband, my kids, and my kids friends went to the YMCA–had a blast!!!  I was going to train my back today, but decided to train legs instead.  We were only there for  an hour, so, I didn’t get a chance to do everything I wanted to do.  Here is what I did:

Legs

*5 minute treadmill warm up

*Unassisted barbell squats (135lbs) 5set, 10rep

*angled leg press 1set,10rep @95lb, 1set,10rep@180lbs, 1set,10rep @270lbs, 2set,10rep @360lbs

*unassisted front squats 5set,10rep @ 65lbs

*sitting Calve raise 1set,15rep @90lb, 2set, 15rep @180lb

*leg curl machine 1set,10rep@70lb, 3set,10rep @90lb

*Leg extention machine 1set,10rep@110lb, 3set, 8rep @150lb

Supplements

*creatine monohydrate

*whey

*glutamine

*amino acids

*multivitamin/mineral

*fibersure

  Well, have a great evening every one.  Love life, love others, and love yourself.

Tameka