RFL Day 1
Monday:
Cals Out: 2184
Cals In: 888
Deficit: 1296
Activity: 3-6 mets: 53 mins, 6+ mets: 0 mins
Steps: 5232
AM Weight: 176.2
B: Black coffee
1:30pm: 8oz (cooked) Roast chicken breast, green beans
9:30pm 11oz (raw) Chicken, mushroom, zucchini, salsa, sugar free jello
Cals: 888 P: 150.7 C: 22.9 F: 17.4
Doing the full body workout in the RFL handbook.
Treadmill: 5 minute warmup.
Barbell Squat: 45x8, 65x8, 85x8, 85x8, 90x8
Barbell Deadlift: 135x8, 155x8, 155x8
Bench Press: 65x8, 65x8, 65x8
Assisted Chin-Up: -50(x6, x6, x6)
Lateral Raise: 10x10, 10x6
Bench Dips: 2 sets of 10
Ab Crunch Machine: 50x8, 50x10
Hyperextension: 25 x 8, 25x8
Red text is a personal record (PR)
Thoughts:Squat: I definitely do better when there are people squatting next to me
Deadlift: Going up
Bench: still heavy
Chin-ups: yay 3 sets of 6, getting better. I like the pump, I went over to do my lat raises and I could actually see my biceps in the mirror without even having to flex
Lat raise: Something wasn't happy. First set was fine. 2nd set something voiced loud complaint in my bicep area.
Bench Dip: Nothing remarkable, I guess I should try some form of weighted ones.
Ab Crunch machine: Sucks, I'm going to use the bench next time and a dumbell.
Back Extensions: did em.
Great day 1. Actually weighed in at 176.2 this am. By this evening I was down to 174 already.
Showing posts with label Rapid Fat Loss. Show all posts
Showing posts with label Rapid Fat Loss. Show all posts
Monday, May 9, 2011
Fierce, Fit, Fearless
I have found a new friend to stalk. Jenn Diamond of Fitness Safari. She started a facebook group for ladies that follow Intermittent Fasting and it's been a wonderful source of motivation.
To whit we have started an 8 week Spring Challenge.
My goals for this challenge are:
1) Get into the 150's
2) Weight train 2x per week
3) Kill my sugar addiction.
My method of madness for this challenge is the Rapid Fat Loss plan by Lyle McDonald. Love his stuff. Historically I've had excellent success with this plan but I don't tend to come off it very well and typically dive into a carb coma for 3 weeks while negating all my efforts. Suffice to say that I have been having some personal revelations and I am determined to not let that happen this time.
It annoys the crap out of me that I will let what I want most, to be fit, to be over ruled in a moment by simple gluttony. It is unnecessary. We can still love and appreciate food without having to eat so much that we are stuffed beyond idiocy. I should be able to drink a glass of wine without finishing off 2/3rds of a bottle.
Just like smoking, it is an addiction that has to stop. I quit that because it was unhealthy, why can I not seem to apply the same thoughts to my eating habits? This time I will. I would so dearly love to pick up a cigarette again sometimes, when I smoked I rarely ate dessert, I switched smokes for a coffee and sugar addiction which are as unhealthy when you look at the side affects of obesity.
So I hereby lift my water bottle in a toast to the first 8 weeks of the rest of my life :)
Thanks Jenn :)
To whit we have started an 8 week Spring Challenge.
My goals for this challenge are:
1) Get into the 150's
2) Weight train 2x per week
3) Kill my sugar addiction.
My method of madness for this challenge is the Rapid Fat Loss plan by Lyle McDonald. Love his stuff. Historically I've had excellent success with this plan but I don't tend to come off it very well and typically dive into a carb coma for 3 weeks while negating all my efforts. Suffice to say that I have been having some personal revelations and I am determined to not let that happen this time.
It annoys the crap out of me that I will let what I want most, to be fit, to be over ruled in a moment by simple gluttony. It is unnecessary. We can still love and appreciate food without having to eat so much that we are stuffed beyond idiocy. I should be able to drink a glass of wine without finishing off 2/3rds of a bottle.
Just like smoking, it is an addiction that has to stop. I quit that because it was unhealthy, why can I not seem to apply the same thoughts to my eating habits? This time I will. I would so dearly love to pick up a cigarette again sometimes, when I smoked I rarely ate dessert, I switched smokes for a coffee and sugar addiction which are as unhealthy when you look at the side affects of obesity.
So I hereby lift my water bottle in a toast to the first 8 weeks of the rest of my life :)
Thanks Jenn :)
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