Week 5 Day 34/84 Saturday

This morning my alarm went off at 5am ON A SATURDAY! not right. I ended up sleeping until 8am where I then got up and had breakfast ran some errands, and prepared myself for a girls night in Nanaimo.

8am- High fibre cereal w/skim milk
Protein Bar

11:00am- Booster Juice high protein shake

2:00pm- Gym
6:30am Gym
Treadmill:
1-2mins 4.0
2-5min 6.0
5-6min 7.0 
6-9min 6.0
9-10min 7.5
10-13min 6.0
13-14min 8.0
14-17min 6.0
17-18min 8.5
18-19min 9.0
19-20min 6.0

YES! I increase my pace, however it was extreamly hard towards the end, I had to jump off the treadmill for a good 10secs just to refocus, otherwise I'd have tripped for sure!

2:30pm- Protein Shake

5:30pm- foot long whole wheat turkey sandwich from Subway

This is where girls night began, and I ate alot....2 chocolate chip cookies, a whole bunch of smarties, followed by jube jubes, artachoke dip, chips, mushroom caps etc.

Week 5 Day 33/84 Friday

I had a great workout this morning, mainly because I pushed myself due to my indulgence of cookie dough and chocolate chips (I don't know why I love chocolate so freakin' much!). Anyways, I'm finding myself unmotivated to do meals at night, I feel that the protein shake really fills me up at 430...anyways I NEED to read my BFL book this weekend to revisit the meal ideas.

So I pushed myself on my 15mins "warm up" run. Heres what I did:

6:30am Gym
Treadmill:
1-2mins 4.0
2-5min 5.5
5-6min 6.5
6-9min 6.0
9-10min 7.0
10-13min 6.5
13-14min 7.5
14-15min 7.0


Upper Body Work out:
Chest: Lying DB Flys
12: 10
10: 12  
8: 15
6: 20
12: 20
DB Bench press
12: 20

Shoulders: Side Rises
12: 8
10: 10
8: 15 (4) 12(4)
6: 12
12: 12
Shrugs12: 20

Back: One arm DB Row
12: 12
10: 15
8: 20
6: 25
12: 25
Seated Cable Rows
12: 60

Biceps: DB Hammer Curl
12: 10
10: 12
8: 15
6:20
12: 15
BD bicep curl
12: 12

Triceps: Lying DB Extension
12: 10
10: 12
8: 15
6: 15
12: 15
Bench Press
12: Body
I'm going to see how I am tomorrow to see if I can mussier up the courage to run at a 6.0 on my steady pace.

7:30am- Protein shake

9:30am- Protein bar

12:00pm
We had a farewell lunch today at work, I made a light greek salad...I mostly ate that. I also enjoyed two pieces of a california roll, hummus and whole wheat pita...all in all not a bad lunch I suppose, but I was so full afterwards...


2:30pm- Protein bar

4:30pm- Protein shake

5:30pm- Banana

10:00pm- Cookie (I have to get these out of my house!)
home made popcorn w/butter

Week 5 Day 32/84 Thursday

As week 5 is coming to a close (so close). I reflect back and think, WOW I've come some ways, it's been well over 21 days (the time a takes to get into a habit) and I must say, this week has been a bit of a challenge as had last week. I guess I'm getting a little antsy, wanting to see rapid changes. I have noticed big time switching up my workouts, which I think will benefit me for my week 8 check point. A friend I've met on the BFL website said something that really hit home to me, she mentioned how she wants to give this her absolute best, because she doesn't want to look back at 12 weeks and say "I could have tried harder". I thought to myself, wow! she's really got a great point there! If I'm investing this kind of time into a lifestyle change, I better do my best to accomplish big things. Going forward I'm going to keep that thought in my mind and run with it (literally!) 

I have a vision of what I want, and I know I can accomplish it. It's amazing how great you can feel about yourself, your life and the moment your in all based on simply increasing your exercise and watching what you eat. Truly amazing treating your body as the temple it should be. 


6:15 wake up!
Banana & Orange (Energy shot...yes I had one, but at least I've limited it to 1 this week thus far!)

7:10am- Gym
(Treadmill, just like Tuesday.....I NEED to increase this, as it's becoming a little easy..I'm thinking incline needs to be increased cause my little stubby legs can't run any faster!)

7:45am- Protein shake (mix)

9:00am- Protein bar

12:00pm- Spinach salad w/ cottage cheese & hard boiled egg

2:30pm- Protien bar

3:30pm- Apple & Orange

4:30pm- Protein shake (mix)

6:30pm- whole wheat toast with natural peanut butter (2slices)

8:00pm (cookie dough- bit here and there, I've been bad!)

11:00 pm- bedtime

Week 5 Day 31/84 Wednesday

Although I wake up at 5am, it doesn't really mean I actually want to get up...so I snoozed until 5:50am...thank god I packed the night before, otherwise I wouldn't have made it to the gym on time.

This week I'm switching up my workouts...so I felt a little off my game this morning doing lower body, I felt myself resorting back to my "comfort" excersises.


5:50am- Banana & Orange

6:30am Gym

Lower Body Workout
Hamstrings:
LegPress

12: 120

10: 130
8: 150
6: 165 extra 180
12: 180
Leg Squats

12: 15 *Maybe use barbell w/more weight, way too light!

Quads:
Leg extensions (standing)
12: 120

10: 120
8: 130
6: 140
12: 170 * Start here- otherweights too light.
Forward Lung
12: 15

Calves
Standing Calf rises
12: 80
10: 90

8: 100
6:110
12: 110
Standing Calf Rises
12: 110

Abs:
Crunch

12: 10

10: 10

8: 12

6: 12

12: 12

HIT: Plank (30sec)

9:30- high fiber cereal w/skim milk

11:00am- Protein bar

12:30pm- Turkey Sandwich on whole wheat bread

2:00pm- apple & orange

3:30pm- Protein Shake

6:30pm- Whole wheat pasta w/ground turkey, cottage cheese, parmasen

8:00pm- handfull of home made popcorn w/little butter

8:30pm 2tbs milk chocolate chips....(pretend I never admited to that...)

(I've been addicted to mandrine oranges....so I've eaten quite a bit of those...

Week 5 Day 30/84 Tuesday

well...I've come to the conclusion that the reason why I wasn't feeling my workouts the next day is because every time I've used the BFL workout as a guideline I was only doing my favourite workouts....well, yesterday I switched it up and oh my, do I ever feel my upper body workout today! In fact, I was really needing to push myself on my cardio workout this morning! haha. Anyways, week 5 is gonna fly by! I'm so pleased my back fat is dwindling away....I'm almost roll free! hahahah

I woke up at 520am, but really, I figured I could just stay in bed a bit longer. So I was up and out of the house by 6:40am, and on the treadmill by 7:05.

I started counting my points the previous week, then stopped out of lazyness....but I really do think I'm going to do it going forward, I only had a weight loss of 3lbs since I started, and although I know that I'm gaining muscle, I really just want to make sure I'm on control of my food. I splurged last night, I had 4 cookies and popcorn (I really don't know what came over me). Anyways, today is a new day, and I will be sure to make myself proud!

6:30am- Banana & orange

7:05am Treadmill (same as Saturday & Thursday)

7:40am Chocolate protein Shake

9:30am- High fibre cereal w/skim milk

12:00pm- spinach salad w/1 hard boiled egg & cottage cheese

2:30pm- Protein bar

4:30pm- Apple & Protein shake
6:15pm- Salmon with 1/4c brown rice

8:15pm- 2 slices whole wheat bread w/ natural peanut butter & banana

I really wanted chocolate chip cookies....but I declined....I shouldn't have made them, or left them in the house!

Week 5 Day 28&29/84 Monday/Sunday

WOW! Week 5 Already!!! I'm hoping that this will a better week for me! I'm really feeling like this blogging is getting to me, as if I don't want to do it anymore cause life gets in the way, and before you know it, I've forgotten what time I ate and what...but that's just a sign of how my past week has been. I haven't wanted to log anything...so I will try better this week! I switched up routines this today and boy did my arms EVER feel it!! (Also today was a holiday so I started later!)

Wake up: 7:30am (layed in bed till 930am)

Breakfast: high fiber cereal w/skim milk 

11:30am Yogurt

12:15pm- Gym time

Treadmill: 2mins @ 4.5mph 

5mins @ 6.0mph

8mins @6.5mph

Upper Body Work out:
Chest: Lying DB Flys
12: 10
10: 12  
8: 15
6: 20
12: 20
DB Bench press
12: 20

Shoulders: Side Rises
12: 8
10: 10
8: 12(4) 10(4)
6: 10
12: 10
Shrugs12: 20

Back: One arm DB Row
12: 10
10: 12
8: 15
6: 20
12: 20
Seated Cable Rows
12: 55

Biceps: DB Hammer Curl
12: 10
10: 12
8: 15
6:15
12: 15 (6) 12 (6)
12: 10

Triceps: Lying DB Extension
12: 8
10: 10
8: 12
6: 15
12: 15
Bench Press
12: Body

2:30pm Orange & Banana

3:00pm stuffing pattie x2

4:00pm whole wheat wrap w/ 2 eggs, egg white, light cheese, ground turkey, avocado & spinach

6:30pm- Brown rice with spinach salad and creamy cucumber salmon (I really didn't have much of an appetite)

8:00pm: popcorn with butter and 4 soft and chewy chocolate chip cookies (and licking the bowl)

Yep, not my proudest moment on this plan, especially after the last three days, but overall I got my workouts in, and was always concious of what I was eating, I just apparently didn't care....tomorrow is a new day, and just the begining of week 5....

Week 4 Day 27/84 Saturday

Today I managed to go to the gym and get my cardio HIT done, it felt great! I was out of the gym by 730 and on the road by 830 to see G's parents (3hr drive away). I'm feeling so great! J took my pictures and my measurements...here are the pictures to follow...I also ate terrible once I got up to G's parents house...I had some wine, fish and chips and crisps (Canadian Chips).

I'm not going to lie...this week was a struggle! going to bed, working out, I just over all felt lazy...I'm hoping this will be a new week and I can reach my goals!

Here they are:

Before: 17 Sept 2011

  

After: 8 Oct 2011

Before: 17 Sept 2011

After: 8 Oct 2011

Before: 17 Sept 2011

After: 8 Oct 2011

So J did up my measurements, and although I've only lost 1.2inches....I'm assuming that's healthy...I don't know, I'm no expert, but as J said I'm loosing a healthy weight...after all- its only week 4.

Here is what Miss J presented me with:

Body Composition Testing

Karli Stephenson

September 17, 2011 @ 7:00am

Weight: 187 lbs (85kg)

Height: 5’5

Waist circumference : 84 mm

Skin folds:

Bicep 24.0

Tricep 35.5

Subscapularis 31.5

Iliac crest 26.5

Calf 33.5

Thigh 54.5

Measurements:

R thigh 66.5mm

L thigh 66.0 mm

Gluteal 116.5 mm

Waist 84 mm

Chest 100mm

R arm 34 mm

L arm 33 mm

October 8, 2011

Weight 184 lbs (83.6 kg)

Height 5’5

Waist circumference 80.5mm

Skin folds:

Bicep 31

Tricep 33

Subscapularis 28.5

Iliac crest 28.5

Calf 32

Thigh 48.5

Measurements:

R thigh 65 mm

L thigh 64 mm

Gluteal 114.5 mm

Waist 80.5 mm

Chest 101mm

L arm 34.5 mm

R arm 33.5 mm