T Nation

My "Get Fit" Log (Over 40, Female)


#1

On 4/23/17 I completed my 28th day of The Green Faces Diet

https://www.t-nation.com/diet-fat-loss/green-faces-diet

Here’s a link to my log during the diet:
My Green Faces Diet Log

I’ve decided to start this new log to keep myself motivated & accountable.

Me:
female, 5’8"
Diet Start Weight (3/27/17): 171.8
Diet End Weight (4/24/17) : 163.8
Weight Today (4/27/17) : 162.8

I’ve been keeping up with getting the veggies in & I’m allowing some carbs into my diet. I’m more mindful now of eating my packed meals instead of just saying “Screw my meal! I want to eat a bar”. And I’m working hard to resist the urge to cave into my love for sweets after a meal.

Currently in the 3rd week of this workout program:

Today’s Workout Upper Body Pump Complex/Upper Body MetCon
Circuit A
A1) Standing DB Lateral Raise (15’s) 3x15
A2) Kneeling Tricep Rope Press (40) 3x15 *subbed out the Lying Tricep DB Ext to try this exercise
A3) Standing DB Shoulder Press (20’s) 3x12

Circuit B (75) 3x15 each
B1) Lat Pull Down (behind the neck)
B2) Lat Pull Down (in front)
B3) Lat Pull Down (supinated grip)

Circuit C (5 rounds)
C1) Row Machine 500m
C2) Push-Ups x12

70 minutes including warm-up time = 609 calories burned (Polar M400)

Here’s a couple of today’s meals:

And then THIS HAPPENED :heart_eyes:
Ice Cream Tasting!
It’s called “balance” :tipping_hand_woman:t3:


I Have No Idea How to Start
#2

April 28, 2017

4:15 wake time
4:30 Breakfast: proats (1/4c oats & 1tbl chia seeds soaked in fridge overnight in water. stirred in 1 scoop of Devotion Nutrition Brownie Batter protein powder before eating)
5:15 at gym with 2 scoops of Mag-10

workout:
Hard Body Training for Women, Optional sprint/energy systems session
Circuit (7 rounds)
A1) Farmer’s Walk (80lb db’s)
A2) Sprint

ADDED: B) incline treadmill walk - 10 min
63 minutes including warm-up time = 562 calories burned (Polar M400)

Lunch: ground turkey & zoodles
Dinner: Lemon Caper Chicken (Delish!) with zoodles


#6

Saturday 4/29/17

Meal #1
1/4c creamy buckwheat & 1 scoop Devotion Brownie Batter protein powder

workout Hard Body Training for a Women Whole Body Explosive Work

  • Mag-10 intra & post workout

A) Hang Cleans (65) 10x5

Circuit - 5 rounds
B1) DB lateral raise (17.5’s) x5
B2) Box jump x10
B3) O/H ball throw push press (20) x10
B4) Broad Jump x10
B5) Ball slam x10

MetCon Circuit (12 min)
C1) bike sprint 1 min
C2) row 250m
C3) push-ups x12

90 min including warm-up time = 862 cals burned (Polar M400) :flushed:

Meal #2 1 whole egg, 4tbl liquid whites, spinach, 1 slice cheese. 1 frozen banana blended w/2tbl liquid whites
Snacks today: Quest chocolate cereal bar and the “not yet released” Quest Cravings 2.0 PB Cups
Meal #3 crockpot broccoli beef
Meal #4 Protein Fluff (1 scoop protein, water, ice) topped with Walden Farms chocolate (after snapping the pic, I sprinkled on Flavor God Chocolate Donut seasoning)


#8

Sunday April 30
60 min fasted walk

  • In a super funk today. Emotional eating doesn’t help. Never has. You’d think I’d learn after all these years. Gonna try & salvage the rest of the day & stop eating like an a$$hole. :roll_eyes:

Monday May 1
Yesterday sucked. And that’s all I’m gonna say about that.

Meal #1 1 scoop protein, 1tbl cashew butter

workout Hard Body Training for Women, Lower body strength / hypertophy Work - WEEK #4
a) Box Jumps 3x10
b) Back Squats (155) 3x3
c1) Eccentric Back Squats (115) 3x3
c2) DB jump squats (15’s) 3x3
D) BB Hip Thrust (145) 2x8
added:
10 min treadmill incline walk
55 minutes including warm-up time = 388 calories burned (Polar M400)

  • Mag-10 intra & post workout

Snacks: 2 hard eggs, Fit Crunch Chocolate PB Bar
Meal #2 slow cooker broccoli & beef
Meal #3 chicken breast, celery, cucumber, almonds
Snack 1 scoop protein
Meal #4 Poke Bowl with soba noodles


#9

You’re training harder than a lot of the “men” on here! I’m actually a little jealous of some of your workouts. Always a good thing to have a few plyo’s and sprints in your training. Keep it up! :+1:


#10

@JMaier31
Thanks!
Christian T. says men can do the Hard Body Training for Women program… IF they are woman enough! :stuck_out_tongue_winking_eye:


#11

I’m doing just fine with my current training! I’m running CT’s Layers program for my bench. Everything else is getting the maintenance treatment. Once I finish I’ll start over and run Layers on squat or front squat. I’ll keep doing that till I reach my goals or it doesn’t work.


#12

@JMaier31 I’m sure you’re squared away. I was just kidding. :wink: FYI my hubby is LEO also. :+1:t3:


#13

Tuesday May 2, 2017
workout
Circuit
Lying leg curl (50) 3x15
Leg Ext (50) 3x15
Walking DB Lunges (20’s) 3x24

Metabolic Conditioning 2 rounds
Bike sprint 1 min
Body squats x30
Vertical jump x10

30 min = 249 calories burned
45 min walk = 235 calories burned

Took the day off from work today. We are meeting visiting friends for lunch in Napa. I haven’t been to this place for a few years. But they make a killer French Dip sandwich. I’m all over that!


#14

Wednesday, May 3rd
Yesterday was just an awesome day! Nice little workout in the morning, beautiful weather in the Napa Valley (95+ degrees), visited with friends from Chicago & ate amazing food all day.

Pictured:
French Dip Sandwich & mashed Po’s (2 of my favorite things on Earth), grilled artichokes aaaand the amazing “Oh Oh” from Bouchon Bakery. The Oh Oh is is the adult version of a Hostess Ho Ho. It’s ridiculously good. (@littlesleeper Did I redeem myself for my “world’s lamest cheat meal ever” ?:joy: )

Today is back to eating right and the “get fit” goal!

workout Hard Body Training for Women Upper body strength/hypertrophy work - Week #4

A) Ball Slams & Muscle-Ups to warm up (supposed to do Medicine Ball throws into a wall. But, there’s literally nowhere for me to do that at my gym.
B) Push Press (90) 3x3
C1) Eccentric Push Press (75) 3x3
C2) O/H Medicine Ball Throws
D) Chest supported neutral grip rows (40’s) 2x8
E) Lat Pull Down (110) 2x8
added:
F) lat pull down drop set
G) Leg Lifts 2x15
42 minutes = 326 calories burned


#15

:success: MUCH BETTER!

I approve. I’m drooling at my desktop while I sip my protein shake and swallow my fish oil pills for my lunch… Damn low days…


#16

That Oh Oh looks amazing.


#17

Thursday May 4, 2017

Meal #1 cream of rice & 1 scoop protein
Snack (post workout) Peanut Butter Chocolate Rx Bar
Meal #2 rotisserie chicken, broccoli & grapefruit

workout Hard Body Training for Women Upper Body Pump Complex/Upper Body MetCon
Circuit A
A1) DB Lateral Raise (17.5’s)3x12
A2) Kneeling Tricep Rope Press (45)3x12
A3) Standing DB Shoulder Press (20’s)3x12

Circuit B (80) 3x12 ea
B1) Lat Pulldown (wide/behind neck)
B2) Lat Pulldown (wide front)
B3) Lat Pulldown (supinated)

Circuit C (2 rounds)
C1) row 500m
C2) push-ups x15

52 minutes = 399 calories burned


#18

Friday, May 5th

Meal #1 Almond butter (1.5tbl) on 1 slice of Alvarado St. Bakery Sprouted Flax Bread & 1tbl reduced sugar jelly

workout Hard Body Training for Women Optional sprint/energy systems session

  • intra & post workout Mag-10
    Circuit - 5 rounds, 60yd
    A1) Farmer’s Walk (80lb dbs)
    A2) Sprint
    added Treadmill incline walk - 10 min
    53 minutes = 392 calories burned

Meal #2 (post workout) mini banana bread loaves (1 scoop angel food cake protein, 1 egg, baking powder, 60g banana, 50g shredded zucchini, 15g Lily’s Stevia sweetened dark chocolate
3 loaves = 303 calories 28C/12F/28P 8g fiber

  • These were good. They tasted a little “eggy”. So, maybe next time I will just use an egg white instead of a whole egg

Snack Attack: 2 Quest Cravings 2.0 PB Cups & a chocolate PB Fit Crunch bar

  • wasn’t planned. But, I was starving while shuttling kids before work this morning

Meal #3 chicken, broccoli, cabbage, 1tbl almond butter

Meal #4 Chickpea Avocado & Chicken Tacos
Used this recipe & added some diced chicken (left out the cheese because last time I made these, I couldn’t even taste it. So, why waste the calories?


#19

I never thought about adding protein powder to soaked chia seeds and oatmeal. Will definitely try this out. I keep a food journal also but this will keep you accountable for sure especially when everyone can see it. You look like you love to cook cause that food looks yummy.


#20

@psychounicorn
Thanks! I like to try to be creative so that eating healthy doesn’t have to be boring or bland. :wink:


#21

Saturday May 6

Meal 1: 30g cream of rice & 1 scoop chocolate protein

workout Hard Body Training for a Women whole body explosive work
A) Hang Cleans* (65) 6x5

  • still don’t feel I’m getting these right. But, they are hard & I’m just going to keep trying.
    Circuit - 2 rounds
    A1) DB lateral raise (17.5’s) 5x5
    A2) Box Jump x10
    A3) O/H ball throw / push press x10
    A4) Broad Jump x10
    A5) Ball Slam x10
    Circuit - 12 min
    B1) bike sprint 1 min
    B2) row 250m
    B3) push-up x10
    60 min = 547 calories burned

This week’s workouts were deceptively challenging. The number of sets/rounds were less all week. But, it seemed harder to get through them. Not sure if that was psychological or just the body needing a de-load. Or perhaps all the crap I’ve eaten lately has caught up to me. Oh! I just realized that I didn’t use Plazma this week. Maybe that was it. :thinking:

Anyway, back to Plazma on Monday and the goal is to have a “no crap” week as far as food goes.

I need to stop bringing the crap into the house and just save it for when we are out or having a special occasion. I’ve learned that Lemon Oreos are delicious and that I can’t just eat 1 or 2 of them.

I did promise the kids a trip to the donut shop this morning and didn’t even taste a single donut. :doughnut:Small victory for me. :+1:t3:

Meal 2: (post workout) repeat of the tacos from last night’s dinner. But, only ate 1 tortilla & 1/4c beans. (Wanted some carbs post workout. But, still have to be careful to not overdo it.)

Snack at my son’s baseball game: Tamari Almonds & protein bar (salted caramel peanut crunch My Bar :heart_eyes: - tastes like a Baby Ruth )

Meal 3: salmon poke bowl over salad greens (no rice)


#22

I feel your pain! We had taco salaf or tacos in a bowl (according to my wife) last night. I had 4 servings of Santitas tortilla chips because I haven’t had chips in months. Dinner ended up being over 2000 calories. Since I blew it I decided to finish off the chocolate chip cookie dough ice cream that I bought last week. With the exception of the chips we shouldn’t have any junk left now.


#23

@JMaier31 It’s that damn “May as well…” that gets me every time! :wink:


#24

I’ve definitely started reducing my use of cheese throughout this cut and it really hasn’t made much of a difference in the overall taste of my meals. So I am also sharing the view of the addition of cheese sometimes simply being “wasted calories”!
I’m not anti-cheese or anything now, I just realize it’s a calorie dense food and if it isn’t adding much to the meal it’s an easy decision to leave out.