Shhh…do you hear that?

by Jessie on September 28, 2007

It sounds so familiar…
I know I’ve heard it somewhere before…but I can’t quite place it….

OH WAIT…that’s just me dropping weight!!!!! But I am not going to tell you how much…you’ll have to wait until October 5.
Muahaha

I gotta tell ya, I was seriously freaking out there for a bit. Two whole weeks of my adventure went by and I saw no visable results. I was doing everything correctly…
I was at the gym 5 days a week, going strong with my program and I was eating better than I had before…or so I thought!!

One of the main reasons that I like so much, is that it gives you a formula to calculate the amount of calories your body needs, based on a variety of factors.
When I began, I had calculated my needs based on my “beginner” activity level…well, I’m not really a beginner anymore. I am extremely active.
I workout almost all week, I am out and about more often than I used to be and I am constantly looking for new things to keep me mobile.
I did not take all of that into consideration as I was going along.
I was still eating the same way I was in the beginning and as a result, my metabolism began slowing down again.
I’m pretty sure it went back into the “lets crawl along, cause I’m fuckin hungry” mode.
Without even being fully aware of what I was doing, I had actually DECREASED the amount of daily calories by excluding the last meal of my day. So really what I did was deny my already under nourished body its absolute caloric minimum.
I’m actually pretty surprised I didn’t gain any weight.
This week I added my sixth meal back in, as well as an extra 200 calories derived from lean proteins(mainly chicken).

I got results…hmmmm someone told me that before…

The funny thing is…I KNEW I would have to change up the formula sooner or later, I just didn’t know when. I wasn’t paying attention to the signs my body was giving me to switch it up.
It is difficult to track your progress by scale numbers alone, not only can it be discouraging but it can be an extremely inaccurate way to measure your true results.

Here 10 ways to measure your progress
(Found in the pages of . )
1. body fat percentage
2. skinfold thickness
3. total body weight
4. fat weight
5. lean body mass
6. how you look in the mirror
7. photographs
8. measurements
9 clothing size and the way clothes fit
10 other peoples opinions

I will be using a few of these fom now on..
Lesson learned, now I can move along…

The Tastey Part
I know it TOTALLY looks like I am just copy pasting here….

OK SO I AM!!! STOP BUGGING ME!!!
hahahahhaahaha

I am having some difficulty being creative with my food. This week I used a previous menu, only I tweaked the calories..
I will be working on this as well because it’s getting pretty bland. I am also craving red meat like you would not believe!!

Day One
Meal 1: Egg whites and Cream of Wheat
Meal 2: Chicken Breast and Sweet Potato with
Meal 3: Chicken Breast and Broccoli
Meal 4: Egg white omlette with Asparagus
Meal 5: Chicken Breast with Spinach Salad with
Meal 6: Hard boiled egg and Spinach Salad

Day Two
Meal 1: Egg white omlette and Cream of Wheat
Meal 2: Chicken Breast and Brown Rice
Meal 3: Basa fillet and steamed Green Beans with
Meal 4: Protein Shake
Meal 5: Chicken Breast with steamed Veggies and
Meal 6: Egg White Omlette and a piece of Fruit

Day Three
Meal 1: Egg Whites and Red River Cereal
Meal 2: Chicken Breast and Brussel Sprouts
Meal 3: Protein Shake
Meal 4: Lean Steak and Cauliflower with
Meal 5: Chicken Breast with Garden Salad(no dressing) with
Meal 6: Yogurt and Blueberries

Day Four
Meal 1: Egg Whites with Red Pepper and Oatmeal
Meal 2: Chicken Breast and Sweet Potato
Meal 3: Egg White Omlette and Cauliflower with
Meal 4: Rye Bread and Almond Butter
Meal 5: Chicken Breast with steamed Veggies and
Meal 6: Bunch of Almonds and Yogurt

Day Five
Meal 1: Egg whites and Oatmeal
Meal 2: Chicken Breast and Red River Cereal with
Meal 3: Lean Steak and Broccoli
Meal 4: Egg White Omlette with Broccoli
Meal 5: Chicken Breast with Spinach Salad with
Meal 6: Yogurt and Blueberries

The Sweaty Part

I succesfully completed week 2 of “The Fat Burning Stage”, part of the workout plan, designed by . I think I will be adding weight to my squats and lunges next time. I was pleasantly surprised to see a few “only cardio” days this week.

Day One: Chest and Back (Super Sets)
*45 minutes of Cardio*

Push ups: 1 set of 10
Dumbell Chest Press: 15lbs- 1 set of 10
Dumbell Fly’s: 15lbs- 1 set of 10
Rest 90 seconds-Stretch
Push ups: 2 sets of 10
Dumbell Chest Press: 15lbs- 2 sets of 10
Dumbell Fly’s: 15lbs- 2 sets of 10

Rest 90 seconds-Stretch

Wide Grip Pulldown:65lbs- 1 set of 10
Seated Row:60lbs- 1 set of 10
Reverse Back Extension:65lbs- 1 set of 10
Rest 90 seconds-Stretch
Wide Grip Pulldown:65lbs- 2 sets of 10
Seated Row:60lbs- 2 sets of 10
Reverse Back Extension:65lbs- 2 sets of 10

*35 minutes of Cardio*

Day Two: Cardio Only
*20 minutes of HIIT

Day Three: Legs and Calves (Super Sets)
*40 minutes of cardio*

Squats: 1 set of 10
Forward Lunge: 1 set of 10
Leg Curl: 60lbs- 1 set of 10
Rest 90 seconds-Stretch
Squats: 2 sets of 10
Forward Lunge: 2 sets of 10
Leg Curl:60lbs- 2 sets of 10

Rest 90 seconds-Stretch

Standing Calf Raises: 25lbs- 1 set of 10
Seated Calf Raises: 30lbs- 1 set of 10
Rest 90 seconds-Stretch
Standing Calf Raises: 25lbs- 2 sets of 10
Seated Calf Raises: 30lbs- 2 sets of 10

*35 minutes of Cardio

Day Four : Cardio Only
*20 minutes of HIIT

Day Five: Shoulders, Biceps and Triceps (Super Sets)
*45 minutes of Cardio

Dumbell Shoulder press: 15lbs- 1 set of 10
Upright Row:30lbs- 1 set of 10
Rest 90 seconds-Stretch
Dumbell Shoulder press: 15lbs- 2 sets of 10
Upright Row:30lbs- 2 sets of 10

Rest 90 seconds-Stretch

Barbell Bicep Curl: 15lbs- 1 set of 10
Hammer Curl:20lbs- 1 sets of 10
Rest 90 seconds-Stretch
Barbell Bicep Curl: 15lbs- 2 sets of 10
Hammer Curl:20lbs- 2 sets of 10

Rest 90 seconds-Stretch

Lying Triceps Extension: 30lbs- 1 set of 10
Triceps Press Down:45lbs- 1 set of 10
Rest 90 seconds- Stretch
Lying Triceps Extension: 30lbs- 2 sets of 10
Triceps Press Down:45lbs- 2 sets of 10

So this week I learned to listen to my body and keep a close eye on what it’s doing…or not doing!!!
Everything is starting to fall back in place.
Next week is compitition finals so come back and see how I did

~J