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- Thread starter niki
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jagbender
Registered
I hate the scale I have a Dr appt tomorrow and not a significant weight loss in 3 months but nice recomp. Will be interesting to see what Doc says tomorrow
Glad work is going well
Me TOO!
I am seeing some body recomp, and the scale is SLOWLY starting to budge downward....I seem to lose 20-30lbs and then get stuck for about 4-6 weeks while my body adjusts.....its maddening to be doing all the right things and not be going anywhere.
I have started doing a few things differently, after poking around Built's blog again. I am increasing carbs, focused around workouts only. I am also consuming protein every 4 hrs or so, as opposed to two to three times a day. Yes, shakes and bars when I'm working - it is just way more convenient not to have to think about it.
I think I'm seeing a difference. My boys are commenting, things like my face looks thinner, etc, etc.
Keep on keeping on, I guess. I can't even imagine a different lifestyle now anyway, lol. I LOVE the gym, and food just isn't that important to me, altho' I LOVE fresh berries!
Now that I'm focusing carbs around workouts - I'm getting more intensity again. That PSMF really did me in strength wise. I am still trying to get to my former lifting weights. I was squatting 155 yesterday, which is nice. rack pulls are back.....oh! And I can do pull ups/chin ups, not hanging, but with my toes barely touching behind me. I am now focusing on wide/narrow grips during these. I LOVE 'em! Makes me feel strong!
I am seeing some body recomp, and the scale is SLOWLY starting to budge downward....I seem to lose 20-30lbs and then get stuck for about 4-6 weeks while my body adjusts.....its maddening to be doing all the right things and not be going anywhere.
I have started doing a few things differently, after poking around Built's blog again. I am increasing carbs, focused around workouts only. I am also consuming protein every 4 hrs or so, as opposed to two to three times a day. Yes, shakes and bars when I'm working - it is just way more convenient not to have to think about it.
I think I'm seeing a difference. My boys are commenting, things like my face looks thinner, etc, etc.
Keep on keeping on, I guess. I can't even imagine a different lifestyle now anyway, lol. I LOVE the gym, and food just isn't that important to me, altho' I LOVE fresh berries!
Now that I'm focusing carbs around workouts - I'm getting more intensity again. That PSMF really did me in strength wise. I am still trying to get to my former lifting weights. I was squatting 155 yesterday, which is nice. rack pulls are back.....oh! And I can do pull ups/chin ups, not hanging, but with my toes barely touching behind me. I am now focusing on wide/narrow grips during these. I LOVE 'em! Makes me feel strong!
jagbender
Registered
Sounds good Niki.
Doc told me to forgetaboutit the scale anyway!
Weight staying the same but recomp going along well. more strength and more definition. need to downsize shorts again to 36's
Blood work good, and some adjustments for estradiol levels and I should be seeing the scale move as well as the recomp.
I looked @ my videos from 2 months ago, about the same weight, but what a difference in my belly, arms and shoulders.
slow and steady!
keep on rockin. you know you are doing well when your family notices. they see you everyday!
Jag
Doc told me to forgetaboutit the scale anyway!
Weight staying the same but recomp going along well. more strength and more definition. need to downsize shorts again to 36's
Blood work good, and some adjustments for estradiol levels and I should be seeing the scale move as well as the recomp.
I looked @ my videos from 2 months ago, about the same weight, but what a difference in my belly, arms and shoulders.
slow and steady!
keep on rockin. you know you are doing well when your family notices. they see you everyday!
Jag
Alright, I think I MAY have finally found the magic combination....I'm working two jobs currently, and hitting the gym five days a week, give or take. Well, at least five days, no less than that....
I have manipulated my macros a bit, I'm hitting 200g protein about half the time, and 150 on my off days, unless I'm super sore - then I try and keep it up there. I have increased my carb intake to 50-75g and these are primarily focused around workouts, with a carb-up meal once a week before my heaviest leg day, generally day four - deads/lunges. Fats vary, depending on hunger - as low as I can tolerate, with peanut butter filling in late at night if i can't take it anymore! I don't 'count' fat grams, but limit them unless the hunger really kicks in. My caloric intake is generally around 1300 - with maintenance being at 1950. I don't count calories but maybe once a week, using the foods I tend to be eating that week to make sure I'm hitting the ballpark.
This is working wonders! My workouts have increased intensity - and that is vital...key for me. I only lose if I am pushing HARD. I can no longer push, without the increased carb intake.
Workout changes - I have gone high rep - can't say low weight because I've really only dropped enough to increase reps....like on bicep curls I went down five pounds, from 25 to 20lbs but increased from 15 reps to 30reps, for five sets. Once again, I start sweating at my second set, like I did the first three months of lifting baby got back.....I think I just hit a point where I couldn't increase the lift enough to push the intensity hard enough, to impact my very adaptable body. My muscles adjust easily. I'm fucking strong, but physiologically there are limits.
I am seeing MAJOR body composition changes, with all three heads of my delts visible, I seem to be losing all the fat in my arms first?!? My biceps, triceps are all visible. Must be all those chins/pull ups! I can do five sets of ten (slightly assisted) chins, and 5 sets of pull ups, 10/8/7/6/4 - within ten to fifteen minutes, all together.....My back is getting defined! My son last night told me I was ripped as.....well - you get the idea. Finally, the work is beginning to pay OFF!
I'm ready to finish this....its about goddam time.
I am doing all of these pull ups at 195, and the scale is once again dropping daily. Thank heavens....was about to throw it out the damn window. Stupid scale. I'm guesstimating that I have about 35 to 45 pounds to go on this journey, before I can start setting up appointments with surgeons.
Day Four
Deads - 10x135/10x185/10x185/15x155/15x155
Good Mornings - 12x95/12x115/12x115
Skull crushers - 15x60/30x50/30x50/30x50/30x50 (yeah, they all stare)
Cable press downs - 20x100/20x100/20x100
Lunges - 45x10/45x10/45x10/45x10/then full range of motion 30 steps x 4. Can't do full ROM on weighted lunges yet, this was my second time doing weighted, and I used the squat rack with the barbell - am able to balance better....I alternate the full range of motion lunges with wall squats to failure.
Yeah, I walk funny, lol....
I have manipulated my macros a bit, I'm hitting 200g protein about half the time, and 150 on my off days, unless I'm super sore - then I try and keep it up there. I have increased my carb intake to 50-75g and these are primarily focused around workouts, with a carb-up meal once a week before my heaviest leg day, generally day four - deads/lunges. Fats vary, depending on hunger - as low as I can tolerate, with peanut butter filling in late at night if i can't take it anymore! I don't 'count' fat grams, but limit them unless the hunger really kicks in. My caloric intake is generally around 1300 - with maintenance being at 1950. I don't count calories but maybe once a week, using the foods I tend to be eating that week to make sure I'm hitting the ballpark.
This is working wonders! My workouts have increased intensity - and that is vital...key for me. I only lose if I am pushing HARD. I can no longer push, without the increased carb intake.
Workout changes - I have gone high rep - can't say low weight because I've really only dropped enough to increase reps....like on bicep curls I went down five pounds, from 25 to 20lbs but increased from 15 reps to 30reps, for five sets. Once again, I start sweating at my second set, like I did the first three months of lifting baby got back.....I think I just hit a point where I couldn't increase the lift enough to push the intensity hard enough, to impact my very adaptable body. My muscles adjust easily. I'm fucking strong, but physiologically there are limits.
I am seeing MAJOR body composition changes, with all three heads of my delts visible, I seem to be losing all the fat in my arms first?!? My biceps, triceps are all visible. Must be all those chins/pull ups! I can do five sets of ten (slightly assisted) chins, and 5 sets of pull ups, 10/8/7/6/4 - within ten to fifteen minutes, all together.....My back is getting defined! My son last night told me I was ripped as.....well - you get the idea. Finally, the work is beginning to pay OFF!
I'm ready to finish this....its about goddam time.
I am doing all of these pull ups at 195, and the scale is once again dropping daily. Thank heavens....was about to throw it out the damn window. Stupid scale. I'm guesstimating that I have about 35 to 45 pounds to go on this journey, before I can start setting up appointments with surgeons.
Day Four
Deads - 10x135/10x185/10x185/15x155/15x155
Good Mornings - 12x95/12x115/12x115
Skull crushers - 15x60/30x50/30x50/30x50/30x50 (yeah, they all stare)
Cable press downs - 20x100/20x100/20x100
Lunges - 45x10/45x10/45x10/45x10/then full range of motion 30 steps x 4. Can't do full ROM on weighted lunges yet, this was my second time doing weighted, and I used the squat rack with the barbell - am able to balance better....I alternate the full range of motion lunges with wall squats to failure.
Yeah, I walk funny, lol....
jagbender
Registered
Awesome progress report! Glad to read about all the exciting changes! I like Almond butter better than peanut butter these days, slighlty better fats profile.
Same thing for me scale han't moved much but I am seeing 229's more that 231 lately. Comp changes showing more each day. Also I lose fat on one side more than the other!
doing very well!
Cheers
Jag
Same thing for me scale han't moved much but I am seeing 229's more that 231 lately. Comp changes showing more each day. Also I lose fat on one side more than the other!
doing very well!
Cheers
Jag
You know, JB, I was really tempted to buy the almond butter this last time at Costco, but I CRAVE peanut butter.....probably pick some up next time I go, so I have both!
Thanks for the encouragement - it gets pretty frustrated to see nothing happening week in and week out of working at all of this really hard.....I am glad I seem to have hit on something here. Who knew that if I increased my caloric intake just a tad, with more carbs, that I would lose MORE weight, instead of less....lol...whatever.
I don't care. As long as it works. heh.
Thanks for the encouragement - it gets pretty frustrated to see nothing happening week in and week out of working at all of this really hard.....I am glad I seem to have hit on something here. Who knew that if I increased my caloric intake just a tad, with more carbs, that I would lose MORE weight, instead of less....lol...whatever.
I don't care. As long as it works. heh.
jagbender
Registered
Great update! Is that you in your avatar? Holy shit...
20 lbs on bi's? Pffft....
20 lbs on bi's? Pffft....
davegmb
Elite Member
Haha I was thinking the same thing
Um, no guys - calm tha heck down....lol! NOT me...SO NOT ME! ROFLMAO!
Female body builder whom I admire - not sure of her name....beautiful build, nearly perfect physique in my opinion.....Keep in mind I've lost 140lbs, I don't look like that....Pony, will send you a progress pic if I can figure out how to do so....
And I HATE biceps.....hate 'em with a passion.
Female body builder whom I admire - not sure of her name....beautiful build, nearly perfect physique in my opinion.....Keep in mind I've lost 140lbs, I don't look like that....Pony, will send you a progress pic if I can figure out how to do so....
And I HATE biceps.....hate 'em with a passion.
I am finally seeing that effin' scale move! 192.........dropping rapidly since my last update.
Day TWO
Squat - 10x95 10x135 10x155 10x185 10x155 10x155 10x135 10x115 10x115
(I was literally holding myself up, after those last coupla sets, bent over the squat rack....trying NOT to heave)
Calf/leg/high foot placement press - 30 reps at 245, X3.....I have never pressed so little weight, but it burned like a sumbitch after those squats! I am hella sore two days later......
Biceps - 5x30 - 20lbs.....owie - this is still getting my biceps sore (not easy) after three cycles of my routine.
I took a complete rest day yesterday and I'm glad I did. I was sore in NEW places on my legs this morning! Gonna hit it tonight for abs/cardio/pull ups and chins....
I can't believe I forgot to post this - but I beat my one rep max on flat bench last week......I put up 175lbs......I'ma superhero! lol........now that I'm cutting protein intake, I may not ever see that number again! Gonna enjoy it...
Day TWO
Squat - 10x95 10x135 10x155 10x185 10x155 10x155 10x135 10x115 10x115
(I was literally holding myself up, after those last coupla sets, bent over the squat rack....trying NOT to heave)
Calf/leg/high foot placement press - 30 reps at 245, X3.....I have never pressed so little weight, but it burned like a sumbitch after those squats! I am hella sore two days later......
Biceps - 5x30 - 20lbs.....owie - this is still getting my biceps sore (not easy) after three cycles of my routine.
I took a complete rest day yesterday and I'm glad I did. I was sore in NEW places on my legs this morning! Gonna hit it tonight for abs/cardio/pull ups and chins....
I can't believe I forgot to post this - but I beat my one rep max on flat bench last week......I put up 175lbs......I'ma superhero! lol........now that I'm cutting protein intake, I may not ever see that number again! Gonna enjoy it...
jagbender
Registered
congrats on your PR! also the weight loss!
omerta2010
Registered
Congrats on the progress. 
Thanks, guys!
I have been having a hard time hitting the gym with intensity after my ten hour shifts.....caffeine helps, but yesterday I still couldn't finish day four, it was 1030 pm and I was TIRED.....
Day Four
Deads - 10x10 - 135/155/185/185/185/185/155/155/135/135
Skull crushers - 5x15 60
That's it.....all I could do.....sigh
Today I am doing two sessions, to keep on track, and since it is my day off:
Session One
Weighted lunges
10x10 - 45/55/65/75/65/65/65/65/65/65
Cardio - bike 20 min
Knees felt a bit sore at the last few sets, but got that 'leg day hi' and didn't really care. I'm sore already. The above isn't bad for my third session of weighted lunges. I do them in the squat rack with the barbell to offset my horrific clumsiness.
Will fill you in on Day One when i get back!
I have been having a hard time hitting the gym with intensity after my ten hour shifts.....caffeine helps, but yesterday I still couldn't finish day four, it was 1030 pm and I was TIRED.....
Day Four
Deads - 10x10 - 135/155/185/185/185/185/155/155/135/135
Skull crushers - 5x15 60
That's it.....all I could do.....sigh
Today I am doing two sessions, to keep on track, and since it is my day off:
Session One
Weighted lunges
10x10 - 45/55/65/75/65/65/65/65/65/65
Cardio - bike 20 min
Knees felt a bit sore at the last few sets, but got that 'leg day hi' and didn't really care. I'm sore already. The above isn't bad for my third session of weighted lunges. I do them in the squat rack with the barbell to offset my horrific clumsiness.
Will fill you in on Day One when i get back!
Day 1
flat bench - 2x10 bar to warm up, 5x95, 1x135, 1x155, 1x185, 1x185,10x135, 10x135
decline - 5x135,10x135,4x185,1x195,10x135
rack pulls - 10x135, 5x225,3x315,1x365,10x225
bent rows - 3(10x60)
today felt great!
flat bench - 2x10 bar to warm up, 5x95, 1x135, 1x155, 1x185, 1x185,10x135, 10x135
decline - 5x135,10x135,4x185,1x195,10x135
rack pulls - 10x135, 5x225,3x315,1x365,10x225
bent rows - 3(10x60)
today felt great!
Jack3d!
Thanks!
I broke three personal bests yesterday: flat bench, decline bench and rack pulls.....i benched MORE THAN MY BODY WEIGHT! Which I didn't even realize until a friend pointed it out......Am aware that going for one rep max is NOT recommended three weeks in a row, but am going to go for 200lb bench next week......as long as all feels well, its a go. I want to be able to say I did it, before I lose the weight/lbm to do so. Will be going for it on both flat/decline.
Yesterday was freakin' awesome! Margaritas for ALL! lol I am ridiculous sore today. Those lunges, arrgh. Probably will do a nice medium length, slow cardio session tonight and hit the sauna for afters.
Pony, if you pm me your email, I will send you progress pics...I am technologically retahded and can't figure out how to get it in a pm here.....sigh...
I broke three personal bests yesterday: flat bench, decline bench and rack pulls.....i benched MORE THAN MY BODY WEIGHT! Which I didn't even realize until a friend pointed it out......Am aware that going for one rep max is NOT recommended three weeks in a row, but am going to go for 200lb bench next week......as long as all feels well, its a go. I want to be able to say I did it, before I lose the weight/lbm to do so. Will be going for it on both flat/decline.
Yesterday was freakin' awesome! Margaritas for ALL! lol I am ridiculous sore today. Those lunges, arrgh. Probably will do a nice medium length, slow cardio session tonight and hit the sauna for afters.
Pony, if you pm me your email, I will send you progress pics...I am technologically retahded and can't figure out how to get it in a pm here.....sigh...
jagbender
Registered
Congrtats on your PR's! Keep on going Girl!
Did day two yesterday, but had to go pretty easy, since my butt/legs are still stupid sore from those weighted lunges the day before...
Day Two
Biceps -5x15 - 20
Squat - 5x5 135
Calf/leg/hfp press -20/30x235 - again, this is SO light, but by the end of 20 to thirty reps I'm on fire.
Carbs have been higher this week, concentrated around workouts. Protein too, to help with recovery because of how sore I've been.
Day Two
Biceps -5x15 - 20
Squat - 5x5 135
Calf/leg/hfp press -20/30x235 - again, this is SO light, but by the end of 20 to thirty reps I'm on fire.
Carbs have been higher this week, concentrated around workouts. Protein too, to help with recovery because of how sore I've been.
jagbender
Registered
nice workout. I am taking off a couple of days from lifting adn resting. had agreat carb laods yesterday. and some light cardio today NOTHING. ate pretty good and going to restr a few more days.
your doing great Niki!
your doing great Niki!
jagbender
Registered
My family and I are going on a cruise the 1st week of November looking forwards to that. I hope they have a good gym! Cause I want to eat!
omerta2010
Registered
I thought you just moved? Great job on all the results.
Omerta, its complicated.......not gonna confess my sins publicly! 
Day Four
Deads 10x135, 285x2, 235x5,235x5, 185x10, 185x10, 135x10
Lunges 10x65 5x
Skull crushers 5x10 60
I carb loaded before this workout and it def helped with those deads.....yesterday was abs/cardio.....depending on how I feel tomorrow, either rest day with cardio/abs or day one.....
Day Four
Deads 10x135, 285x2, 235x5,235x5, 185x10, 185x10, 135x10
Lunges 10x65 5x
Skull crushers 5x10 60
I carb loaded before this workout and it def helped with those deads.....yesterday was abs/cardio.....depending on how I feel tomorrow, either rest day with cardio/abs or day one.....
A week off may be good for your muscles/ joints anyhow. It's recommended to take a week off every 8 or so. Frequently referred to as deloading. Some say you're stronger when you get back.
I think it helps keep the muscles confused too... And the much needed consectutive days rest without lifting.
Some do cardio daily through the deloading week.
Some do not.
Way to go on your progress, and good luck with your big move!
Way to go on your progress, and good luck with your big move!
Why thankyou Sir!
Will be locked in a VW golf with two gigantic teenage boys - not a one of us lifting......if anyone sees any mushroom clouds - you guys will know and understand what happened.......
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Today, did a modified day one - didn't do rack pulls....my traps are big enough.......put it all into my bench press for a final attempt.....
Flat bench - 10 r warm up with the bar, 135x5, 200x1 (fugly), 185x3, 135x5
Decline bench -
- 135x10, 185x3, 195x1 (fail), 185x3, 135x5, 115x10bent rows - 3(15x50)
abs - the ab crunchie machine with the legs/arms combo - 5(20x70)
Cardio
Will be going back tonight.....for cardio session.....alright the fugly comment and the fail comment are due to this: apparently, my left side is weaker than my right, I can push the weight, but my spotter had to balance me out.
I am left handed - how can this possibly be? I don't get it at all. But it sure is there, as this time, with doing massive declines afterwards, I could feel the weakness. I originally thought it was simply due to an old shoulder injury, but I really don't think so. I would expect my left side to be my stronger side - no noticeable asymmetry or anything....
So, from here on out will be cutting protein intake, except for hvy lift days or to speed recovery. Will also be carb cycling, and high reps, along with actually doing cardio again.....sigh.....fml....two trips to the gym on lift days, and one on 'rest' days.
Home stretch now! Going to start looking into surgeons in my new location, figure I'll be ready in another 20lbs or so.....