Week 4 is done and this week a lot changed. My macros are now 150C 160P and 56F and this was a new week of lifts. We lifted 6x a week and cardio was bumped up to HIIT instead of moderate. By Saturday my legs were killing me and I was sore all over, that’s good right? Making gains right?
Well I made my daughter hide the scale this week so I wouldn’t weigh in daily.
Start weight was 175, last week I was 174 and today I was 176. I’m so not letting it define me and I’m 100% chalking it up to gains. I know my quads and glutes have gotten bigger and that’s muscle weight dammit!
My intake on my macros hasn’t been perfect, I typically over on fats , calories and carbs and I miss protein by a little ( under ).
This week I will focus on low fat protein, getting in more veggies and try to keep carbs balanced. I feel good about my lifts and the 8 million squats I seem to be doing, booty gains.
Now onto the pics, I don’t see any changes personally but there has to be right? Who puts this much dedication into it without physically seeing results?
Week 1 to Week 4
I’m not giving up, I’m going into this week 5 super focused. My iron levels are getting better ( I’m not nearly as fatigued) and I’m lifting heavier. My goal is to lean out and build muscle.
How are my other Alpha ladies doing?
Before Weight 175.2
Today’s Weight 174.6
Coach changed my macros this week when I asked about lowering carbs and increasing fat. We changed them to these macros
I need to drink about 3-4 protein shakes a day to hit my macros on protein as I simply can’t eat that much.
So we made some new changes for weeks 4-6 and I’m now increasing my carbs
Here’s the pics from weeks 1-3
Not sure I’m seeing much change but I’m only through the first phase. This week marks phase 2 and new workouts, more sets and heavier weights.
The lifting part I’m loving and I like challenging myself to go heavier. This phase also incorporates HIIT on the treadmill which is awesome because it makes that 20 minutes fly by!
So let’s see what happens this week, let’s hit those macro targets, let’s build some muscle and make some gains.
I love PB and I love cookies so it only made sense to make em Keto! This is a stupid easy recipe that anyone can make, because I suck at baking and I didn’t screw these up!
You simply use
Vanilla extract , 1 tbsp
6 packets stevia
Mix together, line a baking sheet with parchment paper and drop 8 balls on sheet. Flatten with a fork
Bake at 375 for about 15 minutes.
Here’s the stat’s
Week 2 Done!
Weight lost 0lbs , I went from 175 down to 173 and back up to 175.8 this morning. This is frustrating. Yes I know muscle weighs more than fat but really, I’m logging all my food, hitting so close to my macros and working out like a beast- move scale dammit!
My targets are 175g protein 170g carbs and 51g of fat.
I’m always over on fat and my carbs and protein get pretty close. Carbs do go over some days too. Coach reevaluates these macros after 3 weeks on the program. I’m curious to hear what she has to say.
After doing Keto I find it hard to eat low fat because I always understood that low fat meant chemical shit storm !!!! Added in sugars and crap to make things low fat. This was last nights low fat high protein meal – shrimp, low fat cottage cheese and cucumbers.
Workouts are going well and I’m even bumpin up the weights a bit. I still feel challenged so this is good. But, the proof is in the pictures so you tell me if you see changes. The scale sure doesn’t.
Now for the measurements
Bust before 40
Bust now 40 same
Waist before 36
Waist now 36 same
Hips before 41.5
Hips now 42 up .5
Left Bicep before 12
Left bicep after 12.5 up .5
Right bicep before 12
Right bicep after 13 up 1
So my guns have grown but nothing else is shrinking urgh.
Morning abs???? Are you in there Let’s see what happens in week 3 and pray that changes start.
This totally fits my macros and I love to eat these before a heavy lift day!
Today is back day and lots of pulling sets going down – deadlifts and rows so I need my mix of carbs and protein.
You can make a batch of these, freeze and just pop in the toaster to warm – FYI ! However I made these and ate them right away. All you need is
I used 1/3 cup of pancake mix and 1 scoop of protein, added in just enough water to make it smooth.
This made 3 pancakes
Once cooked I warmed up 1 tbsp of peanut butter, drizzled over top , poured my sugar free syrup (just under 1/4c) and sprinkled a few candy sprinkles. Here’s your macro breakdown
Look at that protein count!
When it’s leg day and ya gotta get those carbs and protein in pre lift this is the perfect meal! You can basically eat waffles any time of the day right?
Does this not look fabulous!
Here’s what you will need – I purchased the protein and pancake mix at Vitamin Shoppe FYI.
Missing from the photo is Buff Bake Birthday Cake Protein batter and fresh strawberries.
I simply took 1/3 cup of pancake mix and 1 scoop of Quest Protein and mixed with enough water to make it smooth consistency. Poured into my waffle maker, set on medium, and cooked for about 2-3 minutes.
Top with 4 strawberries, 1 tbsp Buff Bake and 1/8 c syrup.
There’s your macros for the recipe.
Weight lost – 0lbs
Inches Bust 40(same), Waist 35.5(down.5),hips 41(down .5) biceps 12 each side (no change)
Macros- I’ve found that I’ve been going way over on my fats, not getting my protein and carbs close enough so this weeks focus is to hit my targeted macros everyday! I need to plan this out better.
Luckily my trip to the US netted me some amazing finds in the protein dept
Nutrition is always hard for me.
I was in the US to visit my Bariatric surgery clinic for my 6yr post op revision visit and I told the NP that my 10lbs weight gain from last year (166-176) was likely due to lifting and I’ve gained muscle weight. She told me “No, muscle doesn’t weigh anymore than fat” *smh 😳 what???? Are you serious? I also am told by them not to drink my calories in the form of protein shakes, well I do and I will continue to. That’s the only way I can get 175g of protein in a day!
Here’s my before and week 1 pics
I see no real change , just my booty seems to be filling out.
Here’s to Week 2 , bigger lifts and better nutrition.
*This post has been written as part of the GoodLife Fitness blog ambassador program. All opinions expressed are my own.
This is how I currently feel about running, I’m tired and I’m just done with it. I had a goal in place to run a 50 mile trail race and I did that back in May. I did it injured and now it’s time to let my body just recover and heal. My mind as well needs to absorb the rest because I am mentally not ready, not wanting to race ever again. Will that come back? Maybe? Does it scare me ? Not really. I have done some pretty amazing things since losing 144lbs and now my journey is leading me to a different route.
I have always loved lifting and Crossfit was something I really missed when I was running. So now I have Huge News!
I was selected out of 600 applicants to be a part of this Alpha Female 12 week program.
I HAVE A COACH!!! Like a real live person who will give me workouts, plan my macros and motivate me to be the fittest old girl I can be!
I’m so excited to begin this program August 1. This weekend I shop for my groceries, meal prep and Sunday night my workout for the week gets emailed to me.
I will share my journey with y’all. I did the Thinner Leaner Stronger program for 4 weeks leading up to this and it was great because I already knew how to track macros, and how to properly lift.
I will be spending so much time at GoodLife Fitness for the next 12 weeks and that excites me. The gym is my happy place.
For the next 12 weeks all my energy will be channeled into lifting, cardio and nutrition.
My before pics are pretty urgh
Yes I have a messed up stomach due to a massive hernia repair and I will never have one of those bikini comp bodies, that’s ok. My goal is to drop 25lbs , build some serious muscle and get strong!
Coach Evan has her work cut out for her.
Time to shop and prep!
So I have been doing the Thinner Leaner Stronger program for 3 weeks, guess how much weight I’m down!!!
NOTHING!!! Not a damn lb, my weight has fluctuated by 1-2 lbs but stays pretty consistent at 173-174. Am I really gaining that much muscle to say it is “muscle weight”???
Here’s how my workouts and weigh ins went
Week 3 and Keto
174.3 W 35 Hips 41.5
Incline bb bench:50×8
Incline DB bench:20lbsx10
Flat bb Bench 40×8
Dips bench 12
Calf A: standing machine 155lbsx10
Seated calf 70×12
Bb row 60×10
1 arm row 30×10
Hang cleans 65×10
Military bb press 40×10
Side lateral raise 10×15
Bent over rear delt raise 20×10
Weigh in 172.6
Bb bicep curls 45×10
Close grip bench 45×10
DB curls 15×15
Tricep press 20×12
Weigh in 174.2
Overhead squat 25×12
Romanian deadlift 115×8
Hip thrust 45×8
Calf DB 20lbs
Hang cleans 65×10
Rest day 173.8
I’ll do a measurement check Monday!
What I did do differently this week was severely restrict my carbs down to 5% of my macros and tried a Keto diet. Outcome?
I wasn’t hungry, I are a lot and did stay within my calorie deficit. But yes, I bummed out. I was sluggish and tired. I need those carbs.
Plan for Week 4 CARDIO!!! I know I need to do cardio for fat loss I was just trying to avoid it. This week my goal is 5 days of 25min HIIT cardio of either sprints on the mill, stairclimber or lateral elliptical. I need to sweat or this fat is staying. I also set my macros back up for
I used an online calculator to determine my TDEE and then based by protein macros on the formula, then my fats and whatever calories were left went to carbs. I’m not denying myself food anymore and if it fits my macros #iifym I will eat it!
Here’s to some serious Fat Loss this week!
Bring it on Week 4
My love for pickles has just gotten 10,000 x more intense!
Seriously just took 1 package of Buddings 100 calorie Corned Beef packs, laid out into 3 servings
Spread with 1 tbsp herb & garlic cream cheese
Cut 1 pickle into 3 spears and place in the center of each serving
Roll up and cut into pieces
Holy freaking yum!
Yes I ate all 3 servings!