I am 142 pounds at 5’6″ tall. Never in my day would I have thought I would feel sexy at this weight. I was 120 in high school and tried my damdest to keep that through college (ave 130 ish) and most of my 20’s but I was focusing on the number, not the body composition.
Weight is just a number. Your body composition is what you should be looking at. But for most, including yours truly, its hard not to get stuck on the daily scale numbers. Most of the time we want to throw our scale out the bathroom window. So, you have got to keep your head on straight….. or hire a coach you trust!
Pictures are a very effective and free tracking tool!! Take progress pics every 4 weeks. They may be small changes, they may be big changes. Any change in the right direction is what you are looking for! Don’t lose sight of your goals as getting fit and staying fit can be a very tough road but once you get in a routine and feel amazing in your own skin, you will never give that up! Keep fighting for it!!! You will fall off the wagon a time or two but don’t let that discourage you. Keep a support group of friends and workout buddies for the accountability. YOU ARE AWESOME! YOU CAN DO THIS!
Weight has been on a steady decline…
same as the last 5 weeks….
Macros are set at about 175 g protein daily, 52 fat and then carbs cycle. High, medium and low days are specified in the table above: This has been my diet the past 5 weeks.
Low (off day): 130 carbs
Medium day: 165 carbs
High day: 200 carbs
Same as the last several weeks…
Medium-Sun: Quads, glutes, hams (6-8)
High-Mon: Back, biceps, shoulders (20-30 ) 5 HIIT battle ropes or ball slams after w.o.
Medium- Tue Glutes, hams , abs (10-20)
Med- Wed: Back, biceps, (10-15)
High-Thurs: Chest, triceps shoulders (10-20), 5 HIIT battle ropes or ball slams after w.o.
Medium- Fri : legs + plyo + abs
Off day diet- Sat: OFF
PDF of my workouts on a 3 week rotation
Aniracitam + citocoline (Above)
Coffee with protein powder in it
Trutein Naturals Cinnabun or Dark Chocolate
in pill form: yohimbine hcl
in pill form: green tea extract
400 mg Magnesium
Vit D every other day
Vit K every other day
Zinc every other day
500 mg Acetyl L-Carnitine
2-400 mg Green Tea (make sure it’s standardized EGCG)
100-200 mg Caffiene
2.5 milligrams or 1 cap Yohimbine HCL
Take the combo 2x per day: once in the AM, then post workout. If taking in the evening, drop the caffeine supp.
Too much fun…
Going out drinking with your party friends while you’re in a calorie deficit and in your mid-to-late thirties or older is a dangerous combination. So you party like a twenty-year-old, laugh all night long, get your flowy shirt stuck in your zipper pants when you’re trying to pee frantically, somehow get hit on by guys 10 years younger than you and then pay for it for the next 3 days with a head ache feeling like shit telling yourself you are not doing that again… um… not again right?
Paleo fx this weekend in Austin TX! Stay tuned to my snap chat HeatherGF2 for some cave man fun! Maybe even periscope GetFitGoFigure…
Okay, and now for the segment you have all been waiting for… the food part
So, like a good meal preppin fit chick, I planned out all my meals and hit the grocery store. I actually took a break from the angel food cake recipe at TheMacroExperiment.com (must try).
One recipe I tried out this week was a super tasty low carb fajita queso tuna wrap from flexible dieting lifestyle.com. YUM!
- 1 Josephs Lavash Bread ( i used a low carb tortilla)
- 1 Can Solid White Albacore Tuna in water
- 75g Green Peppers
- 50g Onions
- 20g chopped tomato
- 10g Spinach
- 1/2 oz (14g) avocado
- 2 Tbsp On The Border Creamy Monterey Jack Queso <<< key ingredient
Going off this recipe I made something similar but with salsa:
oh it was good….!
Another fav thing I like to do is make pizza with a tortilla.
low carb tortilla
low fat or fat free cheese
tomato sauce or a low carb tomato sauce
Bake around 350-400 for about 8-10 minutes.
You want a good combo for a tasty snack.. try this:
um yeah… or top that shit with peanut butter powder. You are better off not opening that jar of heaven.
This week I have been busy as hell and my meals haven’t been as adventurous as I planned so I error on the side of sweet potatoes (sometimes with marshmallows)…
and then I will eat that with chicken, fish or a fallic cod…
yep… totally fallic…
So I have been branching out from the power crunch bars and the quest nutrition bars trying out the Fit Elite and the Fit crunch bars. The Fit Elite birthday cake bar had sprinkles n shit! I mean SPRINKLES! Hells yeah! you sold me right there! who doesn’t like sprinkles? It’s like a door way to your child hood birthday celebrations all over again… okay, so that is a bit over board but you get the idea.
Oh wait! We can’t forget about progress pics!!!
Damn it.. sometimes I just don’t get in all my water by the end of the night and I am left to chug a lug that shit!
Clothes fitting all wonky…
boo hoo right? ha! … so, all is good so far! Until next week!