I am doing my outdoor walk now as I post via my Treo. I have to confess that workouts have been off or haphazard for about five days now, but I am ready to hit it hard through the rest of this Get Out(doors) PinkDumbbells.com challenge all the way through July 7. I’ve been working out without a real break for over three months now, and I think I just needed some time to let my body fully recover for a change.
Yesterday I wound up just taking an outdoor half hour walk with Chris around the neighborhood and was at maintenance level for food. I was clean but too high for a deficit – Not a horrible day, but definitely not getting me anywhere near my goal either. I went to bed determined to get myself back in line.
This morning I discovered that TOM had arrived two days early, which explains some of the evening carb cravings I have been feeling. Anyhow, I am not going to make any more asinine excuses for myself (justified or not) when it comes to my program. It is officially progress and perfection time again for me, and that is that.
I’ll be zigzagging my diet plan at 1450, 1450, and 1850 (including one cheat meal) on my three TT lifting days, and staying around 1250 (cries a little bit on the inside) on the other four days.
I’ll also be doing HIIT interval cardio for 20 minutes six days a week and an additional 30 minutes of general exercise of my choice on the non-TT days as recommended in the TT program.
Frankly, I know the dieting is going to suck in terms of hunger and lowered energy levels and performance in my workouts, but it is time for me to just commit to the diet portion of my cut, even if my workouts start to feel like @$$.
Speaking of workouts, I want to mention that this morning’s TT phase 4 workout A was pretty good after my 5 days of rest. I did front squats at 115 lbs, and for the first time ever I managed to do all 8 of my chin up reps for all five sets!
Funny thing–I brought my Omron handheld digital body fat analyzer to work today so one of my co-workers could check his progress. I designed a nutrition plan for him about two months ago–based on the standard of six small meals a day composed of ONLY healthy foods that he likes–that he has been following like a trooper, and so far he is down to 266 pounds from a starting weight of 289 pounds. Even better, his starting body fat percentage was 45%, and today he got a reading of 34%. He just turned 24 today, so his progress was a nice bonus. I think he will be at his goal of 5’11” and 180 lbs by his next birthday.
Anyway, after he checked himself, pretty much 3/4 of the guys in my office (which is nearly 100% male) came by my desk to get their body fat measured, too. The results ranged from 8.0% up to 34%. The average was probably in the upper teens to 22%. The guys pretty much hovered around waiting to see/hear each other’s results. It was pretty much like a competition.
None of the three women besides me in the building volunteered to try it. (Really says something about how differently men and women are psychologically-conditioned, doesn’t it?)
My reading was 20.2%–not bad for a woman, but still 5% away from my wedding day goal.
Which is why I put the Hotties Boston Creme doughnut that my co-worker had saved for me back into the box.
There will be plenty of doughnuts available for purchase AFTER I reach goal. I refuse to walk down the aisle with that doughnut stuck to my backside or triceps.
– TT for Women Phase 4 Workout A
A1) BB Front Squat (3Ã—8 @ 115 lbs (up from 105 lbs last time)
A2) Chin-ups (3Ã—8)
B1) DB Reverse Lunge (3Ã—8 @ 40 lbs)
B2) Pushups (3x Max reps – 50, 40, 40)
– Outdoor Walk – 4 mph/25 min
– TT Intervals – Stationary bike (30 min – after work)
1) Dymatize Cocoa Oats ‘n’ more with 1/2 c. Kashi Go Lean Crunch cereal
2) 1 banana, 1 tangerine
3) 4 oz. tilapia filet, 1 c. asparagus veggie mix, 2/3 c. cooked brown rice, 2 T. salsa
4) 2 rice cakes, 1 T. peanut butter
5) 4 oz. chicken breast, 3 c. spinach/lettuce/tomato/onion salad, 2 T. light French dressing
6) 1.5 scoops protein powder, 2 c. spinach raw spinach
Supps: 1 multivitamin, 1 calcium 600+D, 3 fish oil caps, 1 serving l-glutamine, 2 servings BCAA