So… I consider myself a bit of a powerful woman, so as sic suggested I will begin a log here.
I have just had my fourth baby 6 weeks ago. The pregnancy for me as I mentioned in my other thread became not only an enjoyable time for me but a time of self-reflection as well. (here is the link to that thread for some of my background: http://www.T-Nation.com/tmagnum/readTopic.do?id=1528602 ) I re-assessed my goals and outlook on life, food, and weight. I am learning to accept my body in the different stages it is going through. Yes I still would like to lean out and lose some pounds, but my focus has changed to healthy eating and enjoying it, and just enjoying my family and my life.
Living my life for losing 10 lbs. and making myself crazy over every morsel of food or pound of weight or inch off my body is NO way to live. I am not a happy person when I live like that. In turn, everyone around me suffers as well.
So I have now begun a new journey. Improving MIND and body.
I have been doing the AD and just got back into my heavy training. This is what my program currently looks like:
Deplete and Load Low-Carb Training Plan (for Fat Loss)
Monday ï¿½?? Full body light workout (perform in circuit fashion)
Squat or Leg Press: 5 sets of 15-20
Bench Press: 5 sets of 15-20
Leg Curl: 5 sets of 15-20
Pulldown: 5 sets of 15-20
Shoulder Press: 5 sets of 15-20
Arm Curl: 3 sets of 15-20
Pushdown: 3 sets of 15-20
V-Sits: 3 sets of 15-20 (or Roman Chair leg lifts or weighted ball crunches)
Tuesday ï¿½?? HIIT for cardiovascular exercise
Wednesday ï¿½?? Repeat Monday’s workout with a few variations
Thursday ï¿½?? HIIT for cardiovascular exercise, Centregy (yoga/pilates style class)
Friday ï¿½?? Heavy full body workout using full rest intervals
Squat: 4 x 6-10
Bench Press: 4 x 6-10
Romanian Deadlift: 4 x 6-10
Leg Curl: 4 x 6-8
Pulldown/Chin: 4 x 6-8
Lateral Raise: 3 x 10-12
Preacher Curl: 3 x 10-12
Triceps Extension: 3 x 10-12
Calf Raise: 3 x 15-20 or 5 x 10-12
Saturday ï¿½?? Off
Sunday ï¿½?? HIIT for cardiovascular exercise
Basically my diet looks like this:
Protein Shake 1 scoop and 1/4
Heavy Cream 2 oz
10:30 AM: (after the gym)
Protein Shake 1 Scoop
3 Flax Muffins
Tuna 3.75 Oz
Flax oil 1.5 TBSP
Cucumber 2 oz
2 Whole egg + 2 whites omlette
Muenster Cheese (1 full slice)
Mushrooms 2 oz.
Cottage Cheese 4.5 oz.
Walnuts 1 oz. (14 halves)
Salmon Raw 4 oz
Olive oil 1 TBSP
Broccoli Raw 3.5oz
Protein Shake Scoop and Â¼
Heavy Cream 2oz
or some natural peanut butter
I am pretty much back down to my prepregnancy size (no scale yet ) with a bit of hips and back fat to rid myself of. Otherwise I have to say I’m pretty proud of myself.
So far this week of training has gone well. It has really been interesting doing weights again, as I am really starting from the begining. Weights have to be lower than when I finished before I was pregnant, but I know it comes back real fast.
I am looking forward to that empowering feeling again of being strong and fit (or should I say MORE fit) and lifting heavy.
I will keep you posted how things are going.