RFL Day 2

Code:

1) 176.2
2) 172.6

Tuesday:
Cals Out: 2021
Cals In: 791
Deficit: 1230
Activity: 3-6 mets: 25 mins, 6+ mets: 0 mins
Steps: 4323
AM Weight: 172.6

B: Black coffee
1:30pm/4pm: 13oz chicken breast, green beans
9pm 8oz Chicken, mushroom, asparagus, salsa, sugar free jello

Cals: 791 P: 146.3 C: 22.7 F: 10.4

Lunch is eaten through the afternoon, appetite is fairly non existent at the moment so I split it into 2 meals. Carbs are all from veggies. 

RFL Day 1

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. 

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 :)

Thurs/Friday

Thursday:
Cals Out: 2366
Cals In: 1600 ish
Activity: 3-6 mets: 84 mins, 6+ mets: 9 mins
Steps: 8612
AM Weight: 164.4

45 min Beginner Fitness pole

B: Dan Active Immunity, Oatmeal 
L: O'Charleys: steamed broccoli, grilled roma tomato, and grilled chicken breast topped with bruschetta, balsamic glaze and mozzarella.
D: Top sirloin, mushrooms, zucchini, bell pepper. Fage greek yoghurt.

I started out today pretty stiff and sore but by the evening was feeling pretty good. I called it at one class though. That helped work everything out without over doing it.

Lunch was a sub 550 calorie meal they have put on the menu. Was very good and I have picked up ingredients to recreate myself. 

Friday:
Cals Out: 2064
Cals In: ? ish
Activity: 3-6 mets: 33 mins, 6+ mets: 0 mins
Steps: 4665
AM Weight: 165

Rest day.. Phew.. 

B: Dan Active Immunity, Oatmeal
L: Grilled Chicken wrap, mocha latte and a cranberry muffin (@ bakery)
D: Roast chicken, 1/2 Bell pepper, 2 slices prosciutto, guacamole. Greek yoghurt.

Grocery shopping day so no work outs. Lunch was a bit overkill (I blame hubby, he stood me up) so dinner was a light nibbly cold plate.

____
Awesome week so far, weight is messing around but judging by my dance improvements stuff is going on. Total of 7 classes attended and while my hands are feeling bruised and there were a few days of stiff/sore I feel great. 

Upper body strength is steadily improving, I can almost do a hanging pike (pole gripped in both hands, legs held out horizontal to floor), my legs are closer to 45 degrees than 90 but it's a start. And I actually managed to climb the pole on Thursday night! Both of these were impossible when I started. My spins are all improving and I think I am even finding some level of hand and foot co-ordination. 

Been weeding my flower beds this morning, spring is most definitely in the air here and the bloody weeds are showing back up. Good activity, but due to the way I was sitting I now I have one sun burnt arm and half my face. Ouch. 

Burning those calories :)

Going good so far despite the candy from Valentines day.

Tuesday:
Cals Out: 2462
Cals In: 1700 ish
Activity: 3-6 mets: 81 mins, 6+ mets: 33 mins
Steps: 10890
AM Weight: 165

45 min Hip Hop Pole class, 45 min Beginner Fitness pole

B: Dan Active Immunity, 
L: Oatmeal, string cheese
D: Lamb Chops, Zucchini, Mushrooms, New Potatoes with a little peanut satay sauce for flavour.

Other half of giant hersheys kiss throughout the day.

Wednesday:
Cals Out: 2603
Cals In: 1400 ish
Activity: 3-6 mets: 78 mins, 6+ mets: 44 mins
Steps: 11300
AM Weight: 164.4

45 min Zumba, 45 min Beginner Fitness pole

B: Dan Active Immunity
L: Oatmeal, string cheese
Pre-Workout: low fat chocolate milk
D: Stuffed Monterrey Sole, Zucchini, Mushrooms & Bell pepper.

I cook everything in my cast iron skillet with a little sesame oil.