This diet has been a bit of a bust... I mean, not terrible, but definitely not as good as I'd hoped for the 'pain' and annoyance of the diet.
I lost several inches in the last few weeks, mostly in my stomach, which was no surprise considering last time we measured I was pretty bloated (we did measurements the day after day 1 - which would be day 2, then... LOL).
My weight, though, is not great.... I was at 64.8kg. So, like 1.5kg lost in 15 days... again, not bad, but nothing I wouldn't be able to achieve with a more moderate approach and following basic PN.
My husband has had even less progress in 15 days. Frankly, we'd both be happy with this kind of progress if we'd just followed something like PN... but when you're hungry 3 of every 5 days and adding cardio intervals in several days and not taking rest days, I'd really have hoped for better.
Sunday, July 31, 2011
Saturday, July 30, 2011
no glowing reviews from me!
Well, I am almost done cycle 3 of Joel Marion's new Xtreme Fat Loss Diet... sounds great in theory and I thought, what the heck... I figured I would give it a try while I am not following a strict PL program. He claims you can lose up to 25lbs in 25 days (5- 5day cycles). I don't want to give the details, because he makes a living selling his stuff, but basically, he has each day designed to modify what you eat (or don't eat) with a specific plan to create the utmost caloric deficit for fast fat loss. I never expected to get his BEST results... I am doing my own training, but am definitely adding in extra cardio (intervals) and haven't taken a darned day off exercise since I started.
Here's been my weigh ins thus far:
Day 1 Cycle 1 - 66.3kg (see why I wanted to try)
Day 1 Cycle 2 - 64.5kg... now, I'm thinking, wow, Joel is really onto something here... this is fantastic!
Day 1 Cycle 3 - 65.9kg... HUH?? Now, I am a female and realize that I could have been retaining some water this weigh in, but even if I am retaining water, this means I am retaining at least 1.5kg of water (that's a lot of water) but then, if just 1.5kg water, that I haven't lost anything this week...
Here I am Day 5 of Cycle 3, water should be gone, official weigh in day is tomorrow and I am at 65.1...
Okay, so yes, I am down from my last weigh in day, but after almost 3 full cycles of this program I am down just over 1kg?!?! You tell me, do you want to do a highly restrictive eating program and not take a single day off the gym for 15 days to lose 1kg? NOT ME! I realize I wouldn't be getting elite results because I'm not doing his 2-3 a day workouts... but some days I am doing 2 and I train hard... I'm not a wuss in the gym. In the same respect, when I'm taking in 1200kcal in shakes one day, fasting another (consuming maybe 250kcal in BCAAs at most!), 1400kcal on my moderate carb day... There is no reason why I should have to do the extra workouts to see more than 1kg loss in 15 days...
Except, if the science is flawed. Now, I'm not a nutrition expert, so the science sounded good to me... but maybe it's all hype... not sure... and I'm not going to pay JM to design my nutrition privately.
Frankly, I will see where I fall tomorrow at my official weigh in, and take some measurements. Maybe I am losing inches and in that case, I will come back and update my log to sing JM's praise... because I realize my training could be contributing to huge weight retention as the muscles heal and repair (more than he accounts for with his exercise recommendations).
I have a few other people I know that are doing this program as well, and I will ask how they are doing... if they are achieving success, then maybe it's just me... maybe I messed it up somehow... maybe my kcal are too high or I'm not exercising hard enough. But, at this point, my more "moderate" approach to weight loss, using Thib's Carb Cycling Codex and the AMAZING PRECISION NUTRITION, has yielded significantly better results without the hunger and accompanying b*tchiness...
Here's been my weigh ins thus far:
Day 1 Cycle 1 - 66.3kg (see why I wanted to try)
Day 1 Cycle 2 - 64.5kg... now, I'm thinking, wow, Joel is really onto something here... this is fantastic!
Day 1 Cycle 3 - 65.9kg... HUH?? Now, I am a female and realize that I could have been retaining some water this weigh in, but even if I am retaining water, this means I am retaining at least 1.5kg of water (that's a lot of water) but then, if just 1.5kg water, that I haven't lost anything this week...
Here I am Day 5 of Cycle 3, water should be gone, official weigh in day is tomorrow and I am at 65.1...
Okay, so yes, I am down from my last weigh in day, but after almost 3 full cycles of this program I am down just over 1kg?!?! You tell me, do you want to do a highly restrictive eating program and not take a single day off the gym for 15 days to lose 1kg? NOT ME! I realize I wouldn't be getting elite results because I'm not doing his 2-3 a day workouts... but some days I am doing 2 and I train hard... I'm not a wuss in the gym. In the same respect, when I'm taking in 1200kcal in shakes one day, fasting another (consuming maybe 250kcal in BCAAs at most!), 1400kcal on my moderate carb day... There is no reason why I should have to do the extra workouts to see more than 1kg loss in 15 days...
Except, if the science is flawed. Now, I'm not a nutrition expert, so the science sounded good to me... but maybe it's all hype... not sure... and I'm not going to pay JM to design my nutrition privately.
Frankly, I will see where I fall tomorrow at my official weigh in, and take some measurements. Maybe I am losing inches and in that case, I will come back and update my log to sing JM's praise... because I realize my training could be contributing to huge weight retention as the muscles heal and repair (more than he accounts for with his exercise recommendations).
I have a few other people I know that are doing this program as well, and I will ask how they are doing... if they are achieving success, then maybe it's just me... maybe I messed it up somehow... maybe my kcal are too high or I'm not exercising hard enough. But, at this point, my more "moderate" approach to weight loss, using Thib's Carb Cycling Codex and the AMAZING PRECISION NUTRITION, has yielded significantly better results without the hunger and accompanying b*tchiness...
Wednesday, July 27, 2011
still... just having fun
It's been nice to just do what I want and train... I am beginning to feel ready to get back into more serious training but for now I'm okay trying to drop some fat. I'd really like to get down to 62kg before I move so I can turn around and focus on putting on some decent strength before Westerns. No better place to make strength gains than at Unparalleled :)
Squats the other day were 5x10 @ 150, incline bench yesterday was 1x5@55,1x5@60,1x5@65, 3x10@70... of course, accessories are added... plus some additional cardio (mostly intervals) for now.
Squats the other day were 5x10 @ 150, incline bench yesterday was 1x5@55,1x5@60,1x5@65, 3x10@70... of course, accessories are added... plus some additional cardio (mostly intervals) for now.
Thursday, July 21, 2011
Wednesday, July 20, 2011
Training with Jerad
So, I decided to have some fun the next bit while I focus on some fat loss and train following my training partner's fun :) He follows a program by Chad Wesley Smith (don't only serial killers use 3 names?!?!) that he named Juggernaut. Now, anyone that knows Juggernaut knows I might be a tad insane to try and mix fat loss with the first phase of this program... but what the heck!
Last night was incline (which Jerad changed from OHP to build up his chest strength for raw bench)
5x10 incline @ 55... but this was too easy, so I also did 2x10 @ 65
Accessory:
DB shoulder press 3x8 @ 22s, 17s, 17s, supersetted with side raises 3x10 @ 5s (did them slower to hit harder)
Chest supported rows 2x10 @ 70, 2x8 @ 80 supersetted with bicep curls 1x15 @ 10s, 2x10 @ 12s
Face pulls 3x20 with bands supersetted with sit ups on GHR bench 3x10
Last night was incline (which Jerad changed from OHP to build up his chest strength for raw bench)
5x10 incline @ 55... but this was too easy, so I also did 2x10 @ 65
Accessory:
DB shoulder press 3x8 @ 22s, 17s, 17s, supersetted with side raises 3x10 @ 5s (did them slower to hit harder)
Chest supported rows 2x10 @ 70, 2x8 @ 80 supersetted with bicep curls 1x15 @ 10s, 2x10 @ 12s
Face pulls 3x20 with bands supersetted with sit ups on GHR bench 3x10
Monday, July 18, 2011
been having fun
So, it's been pretty relaxed for me since the provincials... been in the gym but nothing specifically programmed at this point. Went for a 13.5km mountain hike/run on Saturday... crazy brutal... my sister will likely have posted about it in her blog (Trail Trash Down Under if interested). It was crazy hard but lots of fun...
Thinking I might spend a few weeks training with my training partner, doing what he does. What the heck, right? Going to get into something in the next month likely, but with a move (back to SK) fast approaching (by end of Aug) and my next meet not until Nov 26, I can just have some fun for awhile.
Thinking I might spend a few weeks training with my training partner, doing what he does. What the heck, right? Going to get into something in the next month likely, but with a move (back to SK) fast approaching (by end of Aug) and my next meet not until Nov 26, I can just have some fun for awhile.
Monday, July 11, 2011
APU provincials 2011
7/9... PB squat, PB total, PB Wilks... The Coles Notes version
- Fri a.m. 64.4kg, start drinking, 5 litres water and 2 coffees by 12:45pm. Stop liquids at this time.
- 5:30pm 65.7kg... crap crap crap
- still losing water quickly and easily, but start with some hot baths at this time
- 7:00pm 64.9kg... this is better...
- 8:15pm I get on meet scale... EEK! The meet scale weighs 200g heavier... good to know now
- 10:00pm back in a hot bath... I need to be 64.0 before I go to bed
- 10:30pm - 64.2
- 11:00pm - 63.9
Ah, time for sleep... which I did not really get... I slept crappy... was hot, but didn't want to cool off any because I knew I needed to sweat...
- 4:15am 63.3
- 5:30am - alarm goes off, I get my "roomie" in the shower so I can use the tub
- 5:45am - 63.2... 400g to go (on this scale, as the meet scale was 200g heavy)
- 6:30am - 62.9
At this point, I get dressed and ready to go... pack stuff up... I know skin hangs on to water and all I need to do is lose 100g to know I am "okay".
- 7:20am - 62.8 :)
- Weigh in around 8:40 - 63.0 on the nose! Glad I discovered that 200g difference...
- 10:30 meet starts...
Squats:
In the back, my last warm up was 135kg and my brother debated dropping my opener because it wasn't gorgeous... he changed his mind as it was only 5kg up...
1) 140kg - let my shoulders round forward a bit, but I am always cautious with my opener... it's the nerves...
2) 147.5kg - chest caved worse actually, but I had a bit more speed I think... it was okay... my brother was unsure of the next call at first, but I told him to make the decision... he knew I wanted 155 but I knew he's got experience behind him.
3) 155kg - probably my best squat of the meet, even though it was slower and I had a bit of a grind on the way up.
Bench:
Warm ups uneventful...
1) 72.5 - fast, easy, awesome... but I happened to notice the head ref was being super picky about his press command... that bar had better be dead stopped...
2) 77.5 - good, but not as fast as I hoped. My brother thought it was because it was a "hard touch" (meaning I had to fight the shirt a bit to touch). I thought he was going 80 my next lift... again, he knew my goal was to do 82.5, but I told him to make the call.
3) 82.5 - FAIL! I brought the bar down fast, but probably a bit too fast as I lost the groove right at the bottom, so when I got the press command I didn't have it in the groove, which meant it was way too hard... I just couldn't lock it out. I was bummed because I know I have this in me, I just rushed...
Deadlift:
Warm ups were good... we had a laugh that I would need to pull 178 to get the national deadlift total record (exact same pull I needed to win at Nationals, that I didn't budge) because my bench sucked... haha! My brother and his gf (because he went to ref a bit) knew I wanted the 400kg total... but I also told them I would pull whatever they called for me...
1) 150kg nothing wrong... not as fast as I wanted but not slow by any means
2) 157.5kg again, noting wrong, just felt heavier than it should have considering I've pulled it twice before
3) 167.5kg - this was for the 400 total... my brother initially put in 162.5, but changed it as he knew my total goal. I got it off the floor and thought, "good, now just be patient, and pop those hips"... but it wouldn't happen... I probably had this odd, confused look on my face because I kept thinking "why can't I finish this, I never get stuck"... because, I've never gotten weight off the floor that I couldn't finish... when the bar dipped towards the ground again, I looked down as I knew I was done... and just put the bar down :( I was bummed in a big way... my brother thinks I couldn't finish it because the bar was ever so slightly out in front of me, so I couldn't sit back like I normally can... I didn't have much for scratches or bruises on my legs, like typical, so it makes sense that I had the bar out in front for my first 2 as well... it would make sense that's why they felt heavier than expected too...
Anyway, 390kg total and a 418.8 Wilks... which meant, my very first Best Overall Female Lifter award :) I was very very happy about that!
- Fri a.m. 64.4kg, start drinking, 5 litres water and 2 coffees by 12:45pm. Stop liquids at this time.
- 5:30pm 65.7kg... crap crap crap
- still losing water quickly and easily, but start with some hot baths at this time
- 7:00pm 64.9kg... this is better...
- 8:15pm I get on meet scale... EEK! The meet scale weighs 200g heavier... good to know now
- 10:00pm back in a hot bath... I need to be 64.0 before I go to bed
- 10:30pm - 64.2
- 11:00pm - 63.9
Ah, time for sleep... which I did not really get... I slept crappy... was hot, but didn't want to cool off any because I knew I needed to sweat...
- 4:15am 63.3
- 5:30am - alarm goes off, I get my "roomie" in the shower so I can use the tub
- 5:45am - 63.2... 400g to go (on this scale, as the meet scale was 200g heavy)
- 6:30am - 62.9
At this point, I get dressed and ready to go... pack stuff up... I know skin hangs on to water and all I need to do is lose 100g to know I am "okay".
- 7:20am - 62.8 :)
- Weigh in around 8:40 - 63.0 on the nose! Glad I discovered that 200g difference...
- 10:30 meet starts...
Squats:
In the back, my last warm up was 135kg and my brother debated dropping my opener because it wasn't gorgeous... he changed his mind as it was only 5kg up...
1) 140kg - let my shoulders round forward a bit, but I am always cautious with my opener... it's the nerves...
2) 147.5kg - chest caved worse actually, but I had a bit more speed I think... it was okay... my brother was unsure of the next call at first, but I told him to make the decision... he knew I wanted 155 but I knew he's got experience behind him.
3) 155kg - probably my best squat of the meet, even though it was slower and I had a bit of a grind on the way up.
Bench:
Warm ups uneventful...
1) 72.5 - fast, easy, awesome... but I happened to notice the head ref was being super picky about his press command... that bar had better be dead stopped...
2) 77.5 - good, but not as fast as I hoped. My brother thought it was because it was a "hard touch" (meaning I had to fight the shirt a bit to touch). I thought he was going 80 my next lift... again, he knew my goal was to do 82.5, but I told him to make the call.
3) 82.5 - FAIL! I brought the bar down fast, but probably a bit too fast as I lost the groove right at the bottom, so when I got the press command I didn't have it in the groove, which meant it was way too hard... I just couldn't lock it out. I was bummed because I know I have this in me, I just rushed...
Deadlift:
Warm ups were good... we had a laugh that I would need to pull 178 to get the national deadlift total record (exact same pull I needed to win at Nationals, that I didn't budge) because my bench sucked... haha! My brother and his gf (because he went to ref a bit) knew I wanted the 400kg total... but I also told them I would pull whatever they called for me...
1) 150kg nothing wrong... not as fast as I wanted but not slow by any means
2) 157.5kg again, noting wrong, just felt heavier than it should have considering I've pulled it twice before
3) 167.5kg - this was for the 400 total... my brother initially put in 162.5, but changed it as he knew my total goal. I got it off the floor and thought, "good, now just be patient, and pop those hips"... but it wouldn't happen... I probably had this odd, confused look on my face because I kept thinking "why can't I finish this, I never get stuck"... because, I've never gotten weight off the floor that I couldn't finish... when the bar dipped towards the ground again, I looked down as I knew I was done... and just put the bar down :( I was bummed in a big way... my brother thinks I couldn't finish it because the bar was ever so slightly out in front of me, so I couldn't sit back like I normally can... I didn't have much for scratches or bruises on my legs, like typical, so it makes sense that I had the bar out in front for my first 2 as well... it would make sense that's why they felt heavier than expected too...
Anyway, 390kg total and a 418.8 Wilks... which meant, my very first Best Overall Female Lifter award :) I was very very happy about that!
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