TweetSo I went out to dinner last night and since 7:00 is very late for me I wasn't expecting great things from my diet. I had Petit Filet, asparagus, instead of sirloin but also splurged with a Grapefruit Martini, definitely mixed with the sugar filled Vodka and had a slice of bread as well no shake too late. Now when I look back at February to check progress there will be some obvious problems to note.

Got to the gym this morning and knocked it out. Not my best, not my worst.

Chest and Shoulders on Thursdays

Spider Walks 1 minutex2
Back Extensions 12x3
Plated Wide Press 35’s x 16x3
Pullovers 30x16x3
Shoulder shrugs 20 lbs dumb bells 16x3
Fly Machine 55x16x3
Reverse pec deck 25x16x3
Slant Board side crunches 25x3
Smith Machine seated behind head shoulder press bar only 16x3
Hoist Chest Press 75x16x1, 60x16x2
Plated Shoulder Press 10lbs each side 16x3
Spider Walks 1 minutex2
HS Ab Crunches 20x25, 30x25, 40x25
Elliptical 10 min.

Flax, glutamine, vitamins,
2 scoop Gold Standard whey shake w/water vitamins
3 whole eggs, 1/4 Chicken sausage
1 C Pistacios
2 scoop Gold Standard whey shake w Almond Milk / vitamins

Tweet


My son says I may be a real BB'er now that I have camo pants. I love my life.

TweetHope Rake doesn't mind but damn woman.... smokin'

TweetHubba hubba

TweetToday:
Nice short get-er-done workout today. Rake had to help a friend with his hot water heater so we split out of the gym. I still killed it.

Biceps/ Hams

Stair Master 5 min warm up
Seated leg curl 79x60x3
Barbell Preacher curls 25x30x1, 25x20x2
SL Dead Lifts 40x16x3
Slant board side to side crunches 3x25
Single arm bicep, 30x16x3
Lie down leg curl 40,50x16, ds 80, 65, 50, 40, 30x8 ea. just stop to change pin
HS Seated curl 25 lb plate x16x2
HS Ab Machine 20, 30, 40 x 25 each


Medium Carb 60, Cal 2100 2/6
Oatmeal 1/4 C, almond milk
Flax, glutamine, vitamins,
Oatmeal 1/4 C, almond milk
2 scoop Gold Standard whey shake w/water vitamins
8 oz Ground Turkey
Turkey Meat Loaf
Turkey Meat Loaf
2 scoop Gold Standard whey shake w Almond Milk
Pro 214g, Carb 55g, Fat 30g, Cal 1589

I plan to do a 1600, 1400, 1200 cal plan until I get something new to go off of. I may reduce to 1000 if I don't see results relatively soon.

Tweet1600 is to low trixie and you are going to waist off any new muscle that you have actually put on. 2k cals is below maint for you so going 2k 1800 1600 1400 would be more than optimal for at least holding a little muscle that you put on. dont get into the losing weight mindset and being a skinny fat person. the more muscle you carry the more cals your body burns, now when you diet off muscle you not only kill your metabolism off but your body fats back and holds onto all that nice gooey fat. 1-3lbs a wk loss max (and i hate the scale) but if you are dropping faster than that then you are in to high of a deficit in cals. keep training hard, add in some fasted cardio and dont bottom out your cals unless you stall for a few weeks.

Tweet

Want to look like this forever!

Tweet

Originally Posted by guns01

1600 is to low trixie and you are going to waist off any new muscle that you have actually put on. 2k cals is below maint for you so going 2k 1800 1600 1400 would be more than optimal for at least holding a little muscle that you put on. dont get into the losing weight mindset and being a skinny fat person. the more muscle you carry the more cals your body burns, now when you diet off muscle you not only kill your metabolism off but your body fats back and holds onto all that nice gooey fat. 1-3lbs a wk loss max (and i hate the scale) but if you are dropping faster than that then you are in to high of a deficit in cals. keep training hard, add in some fasted cardio and dont bottom out your cals unless you stall for a few weeks.

You see that 2100, 1900, 1600 is my maintenance all month I have maintained the same weight and body make up. I have only weighed 3 times but have no noticeable FAT loss.

TweetLove the camo pants and the pink swim suit looking buff and tuff

TweetTrixie you still look amazing honey. Show no mercy to the weights!

Tweet

Originally Posted by Trixie

You see that 2100, 1900, 1600 is my maintenance all month I have maintained the same weight and body make up. I have only weighed 3 times but have no noticeable FAT loss.

we could go with the above and add in your favorite 2 a days 4-5 days a wk or do what i hate doing and lower the cals down and starve.

with the 2100 plan just add in 30-40 mins of some cardio 4-5x per week as a jump start or go with:

2000 1600 1200 1000 repeat. i really dont like that extreme low cals but you have supps that can offset losing muscle

TweetSaturday:

Quads/Tris Wednesday/ Saturday

Stair master 10 min. level 8
Leg extensions 40x60x3
Dips Machine 91x20x3
Hack squats 45x16x3
Slant board side to side crunches 25x3
Single arm tricep 35x16x3 left, 35x14x3 right
HS iso leg extension 25x16x3
Triceps pull down single arm 30x16x3
Hammer strength Ab Crunch 20x25x3
20 minutes Treadmill incline 8, speed 2.5

Tweet

Originally Posted by Trixie

Saturday:

Quads/Tris Wednesday/ Saturday

Stair master 10 min. level 8
Leg extensions 40x60x3
Dips Machine 91x20x3
Hack squats 45x16x3
Slant board side to side crunches 25x3
Single arm tricep 35x16x3 left, 35x14x3 right
HS iso leg extension 25x16x3
Triceps pull down single arm 30x16x3
Hammer strength Ab Crunch 20x25x3
20 minutes Treadmill incline 8, speed 2.5

Monster day girl keep on jamming.