I think I’m in a rut….a SERIOUS RUT!!!!!!!!!!!!!!!!!!

I’ve been working my fucking ass off in the gym for two weeks. Five days a week, each session lasting just over 2 hours. I have upped my cardio intensity AND length of time.
I have nothing to show for it…AGAIN!!!!

I started the week at 246.5lbs and ended the week at exactly the same number. I have yet to have my body fat tested though, so maybe the numbers will have dropped significantly there or something…
What the fuck is going on here?
It’s pissing me off…

I would really like to blame my lack of success on my diet, but alas I can not. I have been 100% clean with it. When I say 100% clean, I actually mean 100% clean. There were no cheat meals, no extras, no slip ups!!!
Perhaps I am not allowing enough variation with my diet? Maybe my body is telling me to switch up my food for a bit?
I got lazy and just ate exactly what I did last week…

Hey wait a sec….that was the week I didn’t lose either..
hmmmm

MAYBE IT IS MY DIET!!!!!!!!

I don’t get it…I truely don’t. I was on a roll there for a while, dropping 21 pounds in 5 weeks and then an extra 2.5lbs the week after…the week I ate like shit and barely made it to the gym…
*shakes head*

I’m starting to think this little competition I have going has completely jinxed me. Looks like Israel might have it in the bag.

UGH!!!

The Tastey Part

Day One
Meal 1: Egg Whites and Red River Cereal
Meal 2: Chicken Breast and Brown Rice
Meal 3: Chick Peas and a large Green Salad with Udo’S Oil
Meal 4: Hard boiled Egg Whites and Cucumbers
Meal 5: Chicken Breast and Asparagus with Udo’S Oil

Day Two
Meal 1: Protein Shake
Meal 2: Tuna (no mayo) and Whole Grain Bread with Udo’S Oil
Meal 3: Egg Whites and Red River Cereal
Meal 4: Egg Whites and Red River Cereal
Meal 5: Chicken Breast, Salsa and Whole Wheat Pasta with Udo’S Oil

Day Three
Meal 1: Egg White Omlette with Asparagus
Meal 2: Protein Shake
Meal 3: Lean Steak and Potato with Udo’S Oil
Meal 4: Chick Peas and Large Green Salad
Meal 5: Chicken Breast with Garden Salad(no dressing) with Udo’S Oil

Day Four
Meal 1: Egg Whites with Red Pepper and Red River Cereal
Meal 2: Almonds and Yogurt
Meal 3:Chicken Breast, Salsa and Brown Rice withUdo’S Oil
Meal 4: Rye Bread and Almond Butter
Meal 5: Chicken Breast and Broccoli with Udo’S Oil

Day Five
Meal 1: Egg whites and Red River Cereal
Meal 2: Turkey Breast and Sweet Potato with Udo’S Oil
Meal 3: Turkey Breast and Broccoli
Meal 4: Egg White Omlette with a bunch of Grapes
Meal 5: Chicken Breast and large Green Salad with Udo’S Oil

The Sweaty Part
I have begun Phase one of “The Fat Burning Stage”, part of the FitChic workout plan, designed by Scott Tousignant.

Day One: Chest and Back (Super Sets)
*45 minutes of Eliptical(A pre designed interval program)

Dumbell Bench Press: 15lbs- 1 set of 10
Assisted Chin Ups: 45lbs- 1 set of 10
Rest 90 seconds-Stretch
Dumbell Bench Press: 20lbs- 2 set of 8
Assisted Chin Ups: 45lbs- 2 set of 8
Rest 90 seconds-Stretch
Decline Dumbell Chest Press:20lbs- 1 set of 10
Seated Row:65lbs- 1 set of 10
Rest 90 seconds-Stretch
Decline Dumbell Chest Press:20lbs- 2 sets of 8
Seated Row:65lbs- 2 sets of 8
Rest 90 seconds-Stretch
Dumbell Fly’s:15lbs- 1 set of 10
Dumbell Row: 20lbs- 1 set of 10
Rest 90 seconds- Stretch
Dumbell Fly’s:15lbs- 2 sets of 8
Dumbell Row:20lbs- 2 sets of 8

*35 minutes of Eliptical (A pre designed interval program)

Day Two: Legs and Calves (Super Sets)
*45 minutes of Cybex Arc Trainer(A pre designed interval program, Level 4)

Squats: 15lbs- 1 set of 10
Standing Calf Raises:20lbs- 1 set of 10
Rest 90 seconds-Stretch
Squats:15lbs- 2 sets of 8
Standing Calf Raises:20lbs- 2 sets of 8
Rest 90 seconds-Stretch
Forward Lunge: 15lbs- 1 set of 10
Seated Calf Raises: 25lbs- 1 set of 10
Rest 90 seconds-Stretch
Forward Lunge:15lbs- 2 sets of 8
Seated Calf Raises: 25lbs- 2 sets of 8
Rest 90 seconds-Stretch
Leg Extension: 45lbs- 1 set of 10
Leg Curl: 70lbs- 1 set of 10
Rest 90 seconds-Stretch
Leg Extension:45lbs- 2 sets of 8
Leg Curl: 70lbs- 2 sets of 8

*35 minutes of Cybex Arc Trainer(A pre designed interval program, Level 4)

Day Three: Cardio Only
*15 minutes of Eliptical
This was actually an intense 15 minutes…30 seconds seems like forever when you are pushing it to your max

Day Four : Shoulders and Abs (Super Sets)
*45 minutes of Cybex Arc Trainer (A pre designed interval program, Level 5)

Dumbell Shoulder Press: 45lbs- 1 set of 10
Stability Ball Sit Ups: No Weight- 1 set of 10
Rest 90 seconds-Stretch
Dumbell Shoulder Press: 45lbs- 2 sets of 8
Stability Ball Sit Ups: No Weight- 2 sets of 8
Rest 90 seconds-Stretch
Lateral Raises: 15lbs- 1 set of 10
Hanging Knee Raises: No Weight- 1 set of 10
Rest 90 seconds-Stretch
Lateral Raises: 15lbs- 2 sets of 8
Hanging Knee Raises: No Weight- 2 sets of 8
Rest 90 seconds-Stretch
Shrugs: 20lbs- 1 set of 10
Cable Crunches: 45lbs- 1 set of 10
Rest 90 seconds-Stretch
Shrugs: 20lbs- 2 sets of 8
Cable Crunches:45lbs- 2 sets of 8

*35 minutes of Cybex Arc Trainer (A pre designed interval program, Level 5)

Day Five:Biceps and Triceps (Super Sets)
*45 minutes of Cybex Arc Trainer (A pre designed interval program, Level 5)
Rested for 10 minutes

Barbell Biceps Curl: 25lbs- 1 set of 10
Lying Triceps Extension:20lbs- 1 sets of 10
Rest 90 seconds-Stretch
Barbell Biceps Curl: 25lbs- 2 sets of 8
Lying Triceps Extension:20lbs- 2 sets of 8
Rest 90 seconds-Stretch
Preacher Curl: 25lbs- 1 set of 10
Assisted Dips:45lbs- 1 sets of 10
Rest 90 seconds-Stretch
Preacher Curl: 25lbs- 2 sets of 8
Assisted Dips:45lbs- 2 sets of 8
Rest 90 seconds-Stretch
Hammer Curl: 30lbs- 1 set of 10
Rope Triceps Press Down:40lbs- 1 set of 10
Rest 90 seconds- Stretch
Hammer Curl: 30lbs- 2 sets of 8
Rope Triceps Press Down:40lbs- 2 sets of 8

I noticed that this program focuses mainly on free weights. Excellent for those that are looking to work out at home. I also noticed that I am not able to lift as heavy using the free weights opposed to the machines. Not quite sure why that is.

Lets ALL cross our fingers for next weeks weigh in!!!

~J

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