UPDATE V

WEEK V (at the BFFM 2011 Holiday Challenge)
WEIGH-IN DATE: December 29th, 2011

STATS

Height: 5'4" (1m65)
Weight: 170 lbs (77.250 kg)
% Body Fat: 26.7%
Fat Weight: 45.4 lbs
LBM: 124.6 lbs
Lowest Weight 2011: 170 lbs (77.250 kg) ---> NOW!
Weight Change: -1.25 lbs (-0.7 kg)
Body Fat Change: -0.4%

MERRY CHRISTMAS!

UPDATE IV

WEEK IV (at the BFFM 2011 Holiday Challenge)
WEIGH-IN DATE: December 22nd, 2011

STATS

Height: 5'4" (1m65)
Weight: 171.25 lbs (77.8 kg)
% Body Fat: 27.1%
Fat Weight: 46.4 lbs
LBM: 124.85 lbs
Lowest Weight 2011: 171.25 lbs (77.8 kg) ---> NOW! (it's also my lowest weight since the '80s!)
Weight Change: -1.45 lbs (-0.7 kg)
Body Fat Change: -0.5%

BACK TO TRAINING! (LIKE AN MF)

I'm not feeling sore yet.. Too soon for that... But I can already feel the endorphins. Wooohooo!

I used my 5 lbs and 4 kg kettlebells (Kb), my barbell (Bb) and plates (2.5 kg), my 3 kg and 2 kg dumbbells (Db), and my resistance bands (Rb), with a bar attached to them for some exercises.

I did a full body workout, although I feel I've neglected my chest and abs a little. 

It feels GREAT to be back to training like an MF. It wasn't a WOOOW workout, but it wasn't a BLAH one, either.

Rate? "Quite good". Anyway - cheers, Spartan woman! :)

CIRCUIT TRAINING - December 20th

(Kb = Kettlebell; Bb = Barbell; Db = Dumbbell; Rb = Resistance band/s)

SERIES 1

Kb Side Step & Full Circle w/arms

Kb Plie Squats

Kb Swings

Kb Twists

Kb Side Bends

Kb Floor Lifts

Kb Squat & Press

Kb Tricep Kickbacks

Kb Cross Over Squats

10-15 reps of each, Series x 2 (Supersetted)

SERIES 2

Rb (w/bar attached) Front Shoulder Raise

Rb (w/bar attached) Vertical/Upright Row

Rb (w/bar attached) Bicep Curl

Bb Stiff Leg Deadlifts 

Bb Bent-over Row

Bb Vertical/Upright Row

Bb Bicep Curls

Bb Good Morning

Rb Standing Row

Rb Overhead Tricep Extensions

Db Front Shoulder Raises

Db Lateral Shoulder Raises

Db Overhead Tricep Extensions

Db Hammer Curls

Db Bicep Curls

10-15 reps of each, Series x 2 (Supersetted)

I know both series were a bit too long, especially the last one. I could have divided it into 3, or even 4 series. But I just wanted to move on to the next exercise, for the sake of... F-U-N!

So now I've had my whey with 0% milk and half a can of tunafish - all of them, A-grade protein.

I'm burning like T.N.T. (There's No Tomorrow)! Wooohooo!

BURN, BABY, BURN!!!

GOALS FOR THIS WEEK (4)

My goals for this week (Dec 19th- Dec 25th):

- Load proteins twice, on Tuesday 20th & Friday 23rd;

- Load carbs twice, on Monday 19th and Saturday 24th (is it Christmas Eve?, lol);

- Low carbs on the other days;

- Make of A and B-grade foods a priority;

- Strength training 3 x week;

- Cardio 4 x week;

- Walk in the evenings.

As regards nutrition, I'd say it's getting better!  But there's always something to improve, isn't there? Oh, I think it's diminishing my daily dairy intake, and consuming only 0% stuff. There we've got a goal for next week! 

Cardio and strength training today (full body workout, circuit  training).

I still have to work on being more consistent as regards my workouts, cardio & walking.   

+  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +

UPDATE III

WEEK III (at the BFFM 2011 Holiday Challenge)
WEIGH-IN DATE: December 15th, 2011

STATS

Height: 5'4" (1m65)
Weight: 172.7 lbs (78.5 kg)
% Body Fat: 27.6%
Fat Weight: 47.6 lbs
LBM: 125.1 lbs
Lowest Weight 2011: 172.7 lbs (78.5 kg) ---> NOW! (it's lso my lowest weight since 2002!)
Weight Change: -3.3 lbs (-1.5 kg)
Body Fat Change: -0.5%

I'VE LOST ANOTHER THREE POUNDS!!!

GOALS FOR THIS WEEK (3)

My goals for this week (Dec 12th- Dec 18th):

- Load proteins twice;

- Load carbs twice;

- Low carbs on the other days;

- Make of A and B-grade foods a priority;

- Strength training 3 x week;

- Cardio 4 x week;

- Start walking in the evenings.

+  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +

UPDATE II

WEEK II (at the BFFM 2011 Holiday Challenge)
WEIGH-IN DATE: December 8th, 2011

STATS

Height: 5'4" (1m65)
Weight: 176 lbs (80 kg)
% Body Fat: 28.1%
Fat Weight: 49.2 lbs
LBM: 126.8 lbs
Lowest Weight 2011: 176 lbs (80 kg) ---> NOW!
Weight Change: no change
Body Fat Change: - 0.5 %

I CAN BE POSITIVE
EVEN IF I HAVEN'T LOST ANY WEIGHT

DAY 14

So I've been sick for the last two days. It's too hot in BA, I'm bloated...

I've still got another 5 weeks of hard work ahead - it's true that I've slowed down a little, but I hope I'll be feeling well tomorrow, or perhaps on Thursday. Then I'll be able to speed up again.

... So I'm back from my cardio session at a fitness center near home. It was spinning, a little running using a round rubber band and some cones, throwing and catching a little ball as if we were playing volleyball, and then more spinning again - followed by a thorough stretch. Almost 1 hour.

Nutrition today has been okay, but it can be better. Something to work on tomorrow.

Strength training later, or tomorrow morning. I'll post my workout here for accountability.

Weigh-in day is drawing near!

DON'T QUIT

GOALS FOR THIS WEEK (2)

My goals for this week (Dec 5th- Dec 11th):

- Load proteins just once (Thursday or Friday);

- Load the carbs twice (Monday and Friday or Saturday);

- Low carbs on the other days;

- Make of A and B-grade foods a priority;

- Strength training on Tuesday, Thursday and Saturday;

- Cardio from Tuesday to Saturday;

- Walking from Tuesday to Friday.

+  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +  +

I CAN LOSE WEIGHT

UPDATE I

WEEK I (at the BFFM 2011 Holiday Challenge)
WEIGH-IN DATE: December 1st, 2011

STATS

Height: 5'4" (1m65)
Weight: 176 lbs (80 kg)
% Body Fat: 28.6%
Fat Weight: 50.3 lbs
LBM: 125.7 lbs
Lowest Weight 2011: 176 lbs (80 kg) ---> NOW!*
Weight Change: -3.1 lbs (-1.4 kg)
Body Fat Change: - 0.8 %

I'VE LOST 3 POUNDS IN 1 WEEK!!!

* I know I was a bit leaner in mid-October this year, but I didn't use to weigh myself at the time so as not to get stressed. Then I guess 176 lbs is my lowest recorded weight.