Fitness Journal C3W3D6-7

Thoughts: Hah! My first weekend combo post ever. 🙂

This topic was brought up in one of the forums I visit regularly, John Stone Fitness Forums. If you are a gal, and you’re tired of all the rather repetitive and yes, annoying and pathetic cries for help, self-flagellating neuroses over food, bullshit excuses for missed workouts, and strict BFL-only rhetoric that goes on in the women-only BFL groups, check out the JSF forums. It’s a MUCH better place to go if you are already rock-solid on your nutrition, committed to and focused on your goals, in no need of touchy-feely hand-holding, and just want more targeted and expert advice on training.

What was the first thing you noticed when you started to lose fat? How did your changes progress from there?

Here are mine:

1. Face, neck and chest: Jawline got sharper, cheekbones really popped out, lost the incipient roll that was threatening to appear on my neck, and let’s just say that my chest deflated from “average” to “negligible”.

2. Waist: 29″ down to 24.25″; abs showed up to some degree within 2 months because I don’t usually store fat there

3. Arms and hips: Started losing the flab at the back/underside of my arms (This was the reason I decided to get in shape again–I was afraid that I’d see the dreaded upper-arm-flab-over-the-elbow thing on my own arms if I didn’t do something IMMEDIATELY) and lost that inverted triangle of fat from my hips.

4. Glutes and legs: Last to go, of course! My thigh measurements have barely moved at all since I started cutting 7 months ago, but my leg composition has changed dramatically. There’s now a ton of hard muscle under just a thin, 1/4″ layer of fat and the fatty bump that used to show up on the inside of my knee is no longer there. Another funny thing is that due to the growth in my quads/hams and loss of fat in my hips and legs, the drop from 22.5″ to 21.5″ looks a lot more dramatic from the front because I’ve lost fatty width and gained muscular depth! LOL.

So let’s hear it–How is the organic fluff leaving YOUR body?

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Nutrition

Saturday (Free day)
1: Blackberry cheesecake bar
2: 1 c. Kashi GoLean, 1/3 c. raisins, 1.5 oz chicken
3: Blackberry cheesecake bar
4: 3 slices low carb Roman Meal French toast with SF syrup
5: Thai chicken salad with 2 tangerines
6: 1/2 peanut butter and low sugar jelly WW sandwich, 1 c. Rice Krispies and tangerine

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil

Calories eaten / deficit for Friday = 2162 / +141 (target -500)
Water: 13 cups
Ratios: 34% carb / 37% protein / 29% fat
————
Sunday (1400-1600 low calorie zig-zag day)
1: Blackberry cheesecake bar
2: 1 c. Kashi GoLean, 1 scoop protein powder
3: Thai chicken salad with apple
4: Banana bread
5: Kung pao chicken with broccoli and sweet potato
6: Cottage cheese and strawberries

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil

Calories eaten / deficit for Saturday = 1582 / +141 (target -500)
Water: 13 cups
Ratios: 42% carb / 37% protein / 21% fat

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Workout:
Saturday
8:30 AM HIIT run (4 mph warm up, 4.5, 6, 7, 8 mph intervals, 9.5 mph max, 4.5 mph cool down)
8:50 AM steady state (35 minutes treadmill walk 4.0 mph, incline 0-10%)
9:25 AM steady state stepmill (10 minutes, level–fast enough to kick my butt)
9:35 AM ‘for the hell of it’ treadmill run/walk (10 minutes, alternating between 4 mph and 6 mph)

Sunday
11 AM yoga (20-40 minutes)

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The Awful Truth:
1. I’m still hooked on cereal. I’m not going to buy any more of the stuff when I go shopping today. I can live with rolled oats only.

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Brownie Points:
1. Didn’t go crazy yesterday on the food, mostly because I spent most of the day dozing off and catching up on the missed sleep from the past week.

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Short-term Goals:
1. Go grocery shopping.
2. Bake banana bread from Oxygen Magazine recipe using Atkins low carb bake mix and a few of the scary black bananas on kitchen counter.
3. Modify old watercolor painting of some elven archers.
4. Do a prelim sketch for this year’s holiday card design.
5. Visit my parents.
6. Organize my apartment.

5 thoughts on “Fitness Journal C3W3D6-7

  1. I agree with you. I also go to JSF and I agree it is a much better place to learn and find motivation than anywhere else I found. Great work! Take care! April

  2. I’m only on C1W6D2, but my clothes are already getting baggy, I had to buy a new bra and undies, my face looks slimmer and I’ll need new clothes all together in a week or so! It’s marvelous!

  3. Just been looking through the BFL tracker site and saw you on there. WOW, is all I can say!

    What a transformation (your legs look fantastic), though you could probably stand to add a bit more muscle mass.

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