I thought I would start a new journal as the NHE plan did not work for me. This time around I am doing a calorie/carb cycling plan. Proteins and fats will stay consistent but calories and carbs will be cycled. Goals are to decrease body fat/ increase LBM. I am ding a combo of heavy lifting to maintain/increase muscle mass and promote muscle hardness, followed by circuit style training for 30 minutes.

6/25

20 min HIIT AM

PM-Gym

Bench Press

75 x 4 x 6

SLDL

115 x 4 x 6

2 depletion cycles completed

Calories- low cal low carb day

1398 cals
prot-176
carbs-46
fat-42


No workouts for the weekend as I am off to reno for some gambling and barbeque festival this weekend

I'm doing something similar. It'll be interesting to watch each other's progress on this.

yah !! just make sure you email me randomly throughout the day and tell me to ignore the bowl of perpetual candy that is just a few feet from my desk...otherwise I will have no progress to watch

Somebody here was waving krispy kreme under my nose yesterday.

Grrrrrrr...

It helped that he's a little too heavy.

Hi Liftnlady!
Thanks for stopping by my gallery-- I appreciate the feedback! I`m still pretty new to the lifting thing, but the progress pics tell me that this is the type of exercise that my body thrives on. I have seen your posts around a bit and I`m thrilled to see a community of women lifters. It`s a shame that we are all over the place-- I wish there were more women out on the gym floor at my gym.

Anyway, thanks again, and take care! I`m off to do cardio!

-dogbone

hey DB....you have great shape and your body definitly likes the weights, the transformation in from your last pics is fantastic ! I can see that you have some good mass that will lean up nicely into some great muscle..keep up the great work.

I am off to gamble eat barbque and relax for the weekend...see ya'll Monday

Have a great time, Liftnlady!

6/28-Happy Monday all

Well back from my wild weekend get away, 4lbs heavier (sodium and carbs)...so back on plan I go !!

AM-20 min Incline treadmill
PM-25 min HIIT

Cals-Low cal/Low Carb day

1309 cals
162 prot
61 carbs
46 fat

Meh - call it an extended refeed.

Nice to see you back!

yeah I was not concerned about it....I already planned to enjoy my self this weekend, have some good food that was not necessarily good for me

the water weight will subside and it makes low cal days like today a little easier.

good to be back ...thanks missy

Hi Liftnlady!
Damn the sodium....but I`m sure you had a great time gambling and bbq-ing-- wish I had that much fun this weekend, but I`m still recovering from being high on paint-fumes (painted a room...tee hee).

Btw, a little shameless self-promotion here--- I don`t know if you do carb-ups which require slow-carbs like oatmeal and bananas, but I developed a rather tasty low fat banana bread recipe to provide an alternative to those tasty oatmeal dinners we all love so much.... Anyway, its in my journal, and on the recipe board under "breads".

I missed my lifting workouts this weekend too, so I am with you in terms of climbing back onto the horse. Today is tris and shoulders. Gotta love mondays!!

Take care.

dogbone

Hey DB,

Yeah it was nice to feel like a normal person again and not have to eat 6 times a day and coutn everything...though I am paying the price now..but it just makes it easier to stick with the program, and we all need a break every now and then.

I saw your Banana bread and am going to try it, I was gonna make one tonight actually..I do not have carb ups per say, but have 2 high carb days ..I also have a banana blueberry flax bread recipe I will post up that is pretty good as well.

Have a good one and enjoy the gym!!

You too! The blueberry banana flax sounds great-- can`t wait to give it a shot!

-db

6/29-ok here is the plan for tomorrow

PM
Shoulders-Barbell Presses 50 x 4 x 6
Lats- Assisted Pull Ups 40 x 4 x 6
Depletion circuits-2 completed in 30 minutes

med cals/med carb day

cals 1575
prot 166
carbs-95
fat-50

<Only 50 g of fat!> (cries... )

I'm such a fat junkie!

The high-low calorie thing seems to be what I'm settling into myself. I think it may be part of the puzzle for me, too.