Calories hit 1700 yesterday, darn it, but with all of the exercise I did, I still had a nice 700+ calorie deficit overall. The tricky part about reducing calories is NOT overdoing the exercise to the point where you are ready to gnaw on your running shoes when you leave the gym.
Today I’m shooting for the higher end of my zigzag because I lifted this morning. I’m happy to report that I am still pulling five sets of 8 full unassisted chin-ups in my TT workout without too much trouble, and push-ups to max are holding steady in the 40-50 range on average when supersetted with 40lb DB rear lunges. I think I have better shoulders, back and biceps now on the TT program (having done absolutely no isolation exercises for any of those body parts) than I have ever had on more traditional body part splits. I’ll try to take some pics tonight or tomorrow morning. I’m not shedding scale weight very fast this time due to my smaller caloric deficit and reduced cardio, but I sure am holding onto my lean mass in my upper body a LOT better!
Bicep curls with 20 lb weights are kind of a joke anyway after doing 5 sets of 8 bodyweight chins when you weigh close to 140 lbs.
I am even happier to report that this morning’s workout was the last TTfW workout I needed to complete that included front BB squats. YAY. I loathe front squats. One major criteria for the next TT program I choose to follow will be the complete absence of front BB squats.
Meals 1 and 2 are down the hatch, and 3-5 are in the work fridge waiting for me. I need to get in my TT intervals at the gym after work and an additional 30 minutes of MISS on the elliptical.
Weight: 139.2 lbs
– TT for Women Phase 4 Workout A
A1) BB Front Squat (3Ã—8 @ 115 lbs
A2) Chin-ups (3Ã—8)
B1) DB Reverse Lunge (3Ã—8 @ 40 lbs)
B2) Pushups (3x Max reps – 54, 30, 43)
– Outdoor Walk – 4 mph/13 min
– TT Intervals – Stationary bike (30 min – after work)
– Elliptical (30 min)
1) 30 g oat cereal, 20 g Kashi GoLean Crunch, 1/2 c. light soy milk, 3 egg whites
2) 1 banana, 1 small orange
3) 4 oz. beef round steak, 1 c. asparagus veggie mix, 1 pear
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) 1/2 scoop protein powder, 1 c. light soy milk, 1/2 oz. almonds
Supps: 1 multivitamin, 1 calcium 600+D, 3 fish oil caps, 1 serving l-glutamine