M&F W5D1: Muscle & Fitness Reboot

My six weeks of Red Carpet Ready are officially over, and I am resurrecting my 12-week Muscle & Fitness Hers program from earlier this autumn in the middle of week 5 where I left off on September 22. I still need to take final RCR pics and measurements, but overall I believe that my results on the program were above my expectations. More on my results and opinion of the program in my full recap and review Tuesday or Wednesday. My plan for the rest of 2008 is to finish up the M&F program as written, then switch back to one of Val’s RCR plans (probably Action Hero 1 and 2)

I was so thrilled to be lifting in the gym again today. If I have any gripe at all about the RCR program, it’s that I had to perform all of the circuits at home, which just doesn’t provide the same motivational vibe for me as being in a gym full of people (a.k.a. potential observers). I wish I could have done them at the gym along with my intervals, but my gym has that grippy, non-slip rubber flooring that is incompatible with the Valslides, with or without the felt covers. Planet Fitness is a no-frills place that doesn’t offer group classes (which I wouldn’t take anyway), so there isn’t a separate mirrored room with a slick hardwood floor, either.

It has been a long six weeks of gazing wistfully at the free weight floor from various cardio machines for me.

I got right back in the saddle with chest/shoulders/triceps using weights about 2.5-5 lbs lighter than what I was lifting 7 weeks ago to ease my way into the program. I have definitely lost some strength, but I think I will be back up to pre-RCR levels in two weeks or so. I was short on time so I performed my exercises in tri-set fashion with minimal rest. I was finished in 40 minutes–woohoo!

I have 30 minutes of moderate cardio or yoga and a push up workout to get in, then I am set for the day. Food through meal 5 is packed, all of the Halloween candy is long gone thanks to the juvenile brigands that run amok my neighborhood, and the airbrush tanning place on the way home from work is conveniently open until 9 PM. I’m going to see if they can spray some six pack abs on me for my final Week 6 Red Carpet Ready pics. 😉

Just kidding! Really!

1. 1 slice (1/6 loaf) Protein-fortified zucchini bread (Gourmet Nutrition recipe)
2. 1.5 c. chicken and broccoli with dried red peppers, 1/2 c. baked rosemary oregano sweet potato fries
3. 4 oz. sauteed tofu, 1 t. chili paste, 1.5 persimmons
4. 3 egg whites, 1 medium apple
5. 4 oz. sauteed tofu, 1 whole egg, 1 egg white, 3 c. salad with grape tomatoes, onion, iceberg and Romaine lettuce, and spinach, 2 T. low-fat Asian sesame ginger dressing
6. 1 chocolate peanut butter fudgsicle, 1/2 c. light soy milk

– M&F Hers Chest/Shoulders/Triceps (40 min)
– 100 Push Ups W4D1
– NYC Ballet Workout (30 min)

3 thoughts on “M&F W5D1: Muscle & Fitness Reboot

  1. What issue is the Muscle and Fitness Hers 12-week plan in? Are you following a diet associated with that plan as well? Thanks! Just interested in reading up on it.

  2. Hey Amanda – It’s from the March 2005 issue. I plan to scan the plan (which does have a diet included) tonight. I’ll post it as a PDF tomorrow.

    I’m keeping my calories in the 1600-1700 range, which is 100-200 calories below the plan’s target. My fat loss spreadsheet gave me those numbers in order to get me to my 16-17% body fat goal by December 28.

  3. Looking forward to hearing your full RCR recap! I started the program back in May/June but stopped when I got pregnant. I am looking forward to resuming it after the baby is born next spring!

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