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Week 3 Progress Pics 

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 

Monday 

174.3 W 35 Hips 41.5

B 37 

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

Tuesday 

173

Deadlift 115×8

Squat 65×8

Bb row 60×10

1 arm row 30×10

Hang cleans 65×10

Abs 

Wednesday 173

Military bb press 40×10

Side lateral raise 10×15

Bent over rear delt raise 20×10

calves

Thursday

Weigh in 172.6

Bb bicep curls 45×10

Close grip bench 45×10

DB curls 15×15

Tricep press 20×12

Abs

Friday

Weigh in 174.2

Overhead squat 25×12

Romanian deadlift 115×8

Hip thrust 45×8

Calf DB 20lbs

Hang cleans 65×10

Snatches 25×12

Saturday 173.2

Rest day 

Sunday 

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 

Keto Snacks – Meat Pickle Cream Cheese Roll Ups 


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! 

Week 2 Results – Thinner Leaner Stronger

Ok , so I’ve lost 0lbs on the scale and I never tracked measurements BUT looking at the Before and Afters pics I think I see progress. 


Do you see it??? 

I wasn’t ready to give up on the lifting part of the program but I am ready to change the food part. I get ridiculously discouraged when I don’t see numbers on a scale moving and I know that’s wrong but I need to see movement. 

So, for the next 2 weeks I’m going #keto #lowcarb again to try and spark some scale movement. Just a trial period and if I feel ok and don’t go too heavy into Keto flu then it may stay as part of the program. 

Here’s how my lifts looked this week 

WEEK 2

Monday day 1

chest      173.4

Incline bb bench:40×10

Incline DB bench:17.5lbsx10

Flat bb Bench:40×8

Dip: tricep on bench 12×3

Calf A: standing DB 50lbs

Seated calf 45×12 70×12 70×12

Tuesday day 2

Back Butt Abs

172.0

Deadlift 125×8

Squat 65×8

Bb row 65×8

1 arm row 35×8

Roman chair 0

Wheel 15

Cable crunch 0

Wednesday day3 Shoulders Abs

172.2

Military bb press 40×8

Side lateral raise12.5×8

Bent over rear delt raise 17.5×12

Leg press calves 70×15 90×15 110×15

DB press 20×8

BB front raises 20×10

Face pulls 27×12 30×12 35×12

Leg raises and obliques 

Thursday day 4

Weigh in 173.2

Bb bicep curls 35×10

Close grip bench 35×10

DB curls 10×15 for 100 reps

Tricep press 10×15

Abs

Friday day 5

Weigh in 173.8

Bb squat 85×8

Leg press190x8

Romanian deadlift 115×8

Hip thrust 45×8

Calf 155×8

Leg press 110×12

Saturday day 6

174.8 rest day

Sunday day 7

174.4

Rest day 

So let’s see where week 3 and Keto takes me! 

Happy lifting and eating friends

Low Carb Meatballs

Holy what the what!

Pepper jack cheese stuffed into hugh jass balls!

Here is how this went down 

1 package of mild Italian sausage meat

1 package 

Lean ground beef 

Crush 1 bag Pork rinds into meat

Add 2 eggs, garlic powder, Mrs Dash and mix well , form into 6-7 big meatballs and stuff with 1/2 pepper jack cheese stick 

Bake at 375 for about 35-40 minutes ​

​​​​

Serve with marinara and bam! 

Here’s a look at your macros 

You Are Welcome 

Day 7 Rest Day and Progress Pics 

I said no donuts! But I ate a donut ! 

Oh well, it happens. 

Weigh in 173.4

Breakfast 

Weight watchers bagel with bacon and lettuce.

Lunch – Timmies whoopie donut 🍩😬 but I had a protein shake and 4pc California roll too! 

Then came meal prep!


Steak with mushrooms, ground turkey/chicken meatloaf, spaghetti sauce, zucchini noodles,broccoli , sweet potatoes in the oven and egg white muffin cups.

Supper- Scalloped potatoes, broccoli and taco meat

Now onto the Week 1 progress pics!

Not much difference but I also wasn’t very strict with the macros and I did go over calorie counts on a couple of days. This week will be better. 

I’m also getting serious about upping the weights and not being a pussy ass ! Pick that shit up! You know you can! 

#badass #notscurred #liftheavy

#thinnerleanerstronger 

Day 6 – Rest Day 

Whoo hoo! First week of lifting has ended and guess what – the freakin scale moved

Weigh in 173.2 A whole freaking pound! 

So guess what I had for breakfast 

Damn straight I had a donut for breakfast – it’s cheat day!

Took the girls shopping for my cardio today 

Lunch was at the mall so I made a decent choice with a Subway 6in turkey sub. 


Mama got more plates so she can lift heavy! 

Supper was shit – stopped on the highway and ate a Whopper 😬 oh well ! 

Tomorrow is another rest day and meal prep day so grocery shopping will be done! 

Happy Saturday y’all! 

#liftheavy 

#eatyourmacros 

Day 5 Thinner Leaner Stronger 

The scale moved!! 

Weigh in 174.2 – SERIOUSLY , are you kidding me?? Down a whopping 0.2lbs. 

Preworkout 

Protein shake, 1 egg, 2 pcs WW bread, aminos

Workout – LEGS AND BUTT 😊

All done for 3 sets

BB squat 65×10

Stiff leg Deadlift 95×10, 105×10, 115×10

Leg press 150×10, 170×8, 190×8

BB thrust 50×10

Standing DB calf raises 70×12

Seated calf raises 45×12


This was the end of my planned workout but I was not done yet! 

Lying leg curls 40×12, 50×12, 50×12

Bulgarian Split squats – no weight x12 3 sets 

Leg curls 85×10 3 sets 


Now we are done! 

Post workout 

Shake, Cliff Bar , banana 

Lunch 

Chicken Caesar Salad 

Supper 


Baja Fish Tacos!!! FYI I didn’t eat the fries! 

Week 1 done and I guess I now have a baseline but I need to see gains soon ! I’m kinda impatient like that, grow muscles grow 

Day 4 Thinner Leaner Stronger 

Today was an off day

Weigh in – 174.4 STILL!!! 

Breakfast – no pre workout 

1 egg, 2pcs WW bread and a protein shake

Lunch- 2 Wendy’s JR cheeseburger deluxe 😬

Workout – Done at home because I just couldn’t get to the gym 

BB curls 3×10 at 35lbs (all done with 3 sets)
BB bench press Close grip 3×10 35lbs
DB curls 3×10 10lbs 

Tricep extensions 3×15 10lbs

Ab workout – bicycle and leg raises to failure. 

Post workout – protein shake 

Supper – 

If it fits your macros #iifym then eat it !!!! 

I’ll make sure and get another casein shake in before bed! 

Day 3 Thinner Leaner Stronger

Weigh in 174.6 

Same as yesterday, when does the leaner part kick in? 

Today’s workout was 

Military Press Seated 40×10 40×8 40×8

Side Lateral Raises 12.5×8 for 3 sets

Rear lateral raise 15lbsx12 for 3 sets

Calf raises on the leg press 70×15 for 3 sets 

Honestly, this did not feel like a workout for me. I was done in about 20 minutes and didn’t feel spent. Maybe I wasn’t lifting heavy enough but it just didn’t feel like enough weight was lifted, so I too it upon myself to do more. 

DB press 17.5lbsx10 for 3

Reverse machine flyes 50lbsx8 for 3

Then I did an ab workout . 

Meals were 

Pre workout

1 protein shake

1 egg, 2 pieces WW bread

Aminos

Post workout

1 protein shake 

1 banana

Lunch

4 oz rotisserie chicken

Frisée , 1 Armstrong old cheese stick and Renee’s caesar dressing (1.5 tbsp) 


Snack 

2 pieces WW bread, 100 calorie package of corned beef, mustard

Supper

Ribs, asparagus and peas! 


BUT, I’m over my calorie goal for today as I don’t eat back my exercise calories. Well guess what, I don’t care. I’m hungry, I am eating. 

I will still have an evening snack and likely a casein shake before bed to get that extra protein. My macros aren’t looking so good 

Getting enough protein is hard! 

Baby steps, it’s only Day 3 trying to figure this all out! 

#thinnerleanerstronger 

#muscleforlife 

Day 2 Thinner Leaner Stronger

Back, Butt and Abs!!! 

Oh man it has seemed like forever since I’ve deadlifted anything so today was fantastic! My workout was 

BB deadlift 115×8 3 sets

BB back squat 95×8 3 sets

BB row 50×10 3 sets

1 arm DB row 25×10 3 sets

Roman chair leg lifts 18 reps

Cable crunch 40×15 3 sets

Ab roller wheel 12 reps 


Nutrition for today was 

Pre workout

1 protein shake

2 slices weight watches bread

1 egg

Aminos

Post Workout

2 hard boiled eggs 

1 protein shake 

Lunch 

Weight Watchers bagel with tuna and lettuce 

I 100% saved my macros for tonight’s supper! I love that this lifestyle allows you to do flexible dieting so long as it fits into your macros. Tonight I had this amazing Doritos Taco bowl

I still have 200 calories left for bedtime snack! Oh yeah! 

Lift Eat Rest 

#iifym 

#thinnerleanerstronger

#muscleforlife

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