Category: Fitness

Fat Loss Round 2 

Ok let’s try this again…. like I mean really try and not quit because it’s hard and it sucks and I wanna eat….. whine over 

Time to put my big girl pants back on and do a cut… aka fat loss phase. 

You see , my lean muscle gain was good and I was making the appropriate increases in weight but my overall body fat was out of control .. 36.2% is far too high for my liking. Hence the decision to attempt another fat loss phase. And yes I am going to do cardio again because I have to, not because I want to. Have a look at my new macros for the week

This is doable so long as I stick to filling carbs like veggies and fruit and fill up on lean protein at every meal. 

Today I did a fasted cardio workout which was 30 min of hiit sprints on the mill 

I’m still sick as a dog with a head cold and my lungs have not recovered fully from my pneumonia but fuck it , I’m still giving it my all. Then I still had a full leg day workout , this was a struggle today. I could barely squat 135 today. Changed up my plan a bit to incorporate some RDL on the smith machine, worked glutes and finished with some abs. 

After all that I was famished so I downed my protein with creatine and came home to eat this

Now to figure out the rest of the days meals and hit those macros …. Happy Victoria Day friends 

PR Sunday’s

Today was a good day! I took Friday off ( I golfed 18 holes instead) rest day Saturday so by today I was itching to pick stuff up! 

It was back day and I always include deadlifts when it’s back day, even if it isn’t in my program. I think deadlifts should happen way more often! Why ??? Because by doing them you get better! Today proved that because I hit a new PR of 255

Then I felt so good still , I pulled a NEW PR of  260!!!!! No video proof but this was my fully loaded bar ​

I’m feeling really pumped about my fitness goals right now and I’m fueling them properly. I’ll lean out in due time but right now it’s all about the gains 

Big Lifts Need Big Fuel!

Guys , if I can share one piece of advice to y’all it would be ” Ya gotta eat” 

Everyone has different goals in life and mine right now have changed for like the billionth time. I thought I wanted to cut and go into a deficit while still lifting big , but guess what??? That’s pretty freaking hard to do! I was “hangry” and it affected my lifts. So back to the drawing board and my conclusion is this ” big lifts need big food” I gotta eat! 

I’ve altered my macros again 

Focusing mostly on getting as much protein into me as I can. Hitting 279g is really freaking hard for someone who has a reduced sized stomach- I can only eat up to 4oz of meat at a time. I also cannot eat much more with that meat so I need to spread it out over the course of the day. I’m also chugging back about 3-4 shakes a day because if ya gotta drink water ya might as well put some protein in it! My fats are kept higher because eating eggs is important to me, I can knock back 3 eggs in a sitting so I need those fat grams. My carbs are sitting at 0.5g per lb of body weight. 

My typical day of food goes something like this 

Pre workout 

2 cups coffee with Splenda and fat free creamer

C4 

Protein bar or protein bites 

Post workout 

Shake with 2 scoops protein and water

8 ju jubes ( get that fast acting glucose to those muscles) 

Lunch 

Eggs, salad, meat, cheese whatever makes up around 390 calories 

Snack 

Shake with 1 scoop protein water 

Cheese, meat, apple, tangerine 

Supper

Meat, veg , cottage cheese

Bedtime 

Casein shake with 1 or scoops depending on where protein is sitting 

Then I will macro cap for the balance of my fat and carb grams , could be anything but I don’t typically have carbs leftover at the end of the night. 

So where is this getting me? Well I’m lifting hard and heavy

Today I was able to hit some good numbers and pull my pr deadlift of 250 after doing working sets ​

Squats are doing ok , work still needs to be done there 

  

I’m loving Kris Gethin’s hardcore trainer and the accessory work is definitely helping me form muscle definition , all I can say is ” I love my traps” 

There is no way I/me can build muscle in a deficit, some can but I know my body and I need to eat. Being a bariatric patient protein is the number 1 macro so it fits this lifestyle. Gaining weight is ok because there is a huge difference between “gaining weight and gaining fat” !!!! I’m all about the muscle weight gain! 

Lifting Is Easy – Nutrition Is Hard!

Ain’t that the truth! 

For me staying motivated in the gym is no problem, finding programs to keep me interested- no problem. 

Figuring out how to fuel these workouts BIG PROBLEM! 

I’m someone who needs to read everything , every study , every internet snippet of info I can find on what diet/lifestyle is the BEST OUT THERE. Well guess what – I ain’t found it yet? I have been following Avatar for months now and the reverse dieting was easy – you just keep on eating more. Then I decided I got way too fluffy and I needed to cut – so I entered into fat loss phase- no bueno! No pounds lost no body fat lost. So what do I do ? Start researching again. I go and pay for a custom meal plan ( which was ok but I’m not convinced yet) , then I start researching Keto again – oh god No Dawn remember what happened last time see link Here

Then I find Jim Stoppani’s 6 week Shortcut to Shred plan. I started reading and I do not like his workout plan – I’ll stick to Kris Gethin Hardcore Trainer 2 plan that I’ve just finished week 1 BUT his nutrition plan piqued my interest. I Fear Carbs! I always have and as a Bariatric pt I have to. It is rule #1 to eliminate carbs!!!!! So , Stopanni suggests that you eat 1g of protein per lb of body weight (1.5g preferrably) and 0.5g of fat. He uses a scenario for carbs but I picked the phase 3 one which was 0.5g carbs per lb of body weight. Now – listen up ! I set my new goals is My Fitness Pal to read 

I weigh 185 – so I went with a little more than 1g of protein but not 1.5 because I simply cannot eat 277g of protein in a day. 

Fats are perfect at 0.5g = 93g fat per day

Carbs 155g which is a little more than 0.5g per lb. I’d have to be at 93g /day if I calculated it. I chose to go a little above it the first week , then I’ll reduce next week. Monday is my weigh in day with avatar so this is when I will start this plan- give it a week see how I feel and if I want to continue. 

I’m kinda at a point right now where I just want to give up on the macro tracking and constant weighing of myself. I’m becoming too obsessed with numbers and targets. I think I’d rather focus that energy in the gym lifting. That’s the easy part! 

After I weigh in tomorrow my kid is hiding my scale, I won’t step on it till next Monday. If I find the tracking and counting becomes to obsessive then I’ll stop. Easy as that , I’ve lost weight in the past just intuitively eating – I can do it again. 

My bariatric program is great and I still have all the paperwork and handouts and notes from my surgery. I will just go back to the those easy simple basics- Eat All Your Protein and Don’t Eat Carbs! 

Until then , you will catch me searching the web for the perfect weight loss solution and googling fat loss help! Lol – mostly kidding but other than that I’ll be in the gym 5 days a week killing workouts and making fat cry! 

I’m FAT!!!!

Good lord what the hell has happened to me??? 

I’ve been following a reverse diet which ultimately had me gain 10lbs over 12 weeks , I looked leaner but the scale is a liar. But ….. today I did my Before pics for the Still In It Challenge and man oh man I look so fluffy and fat! 

The scale doesn’t lie in this case because I’m 185lbs and 35% body fat, that’s dam near obese! My WLS would be going nuts right now. 

Proof – look at these pics which I took in my bathing suit so my afters will be done in the same suit

Girl —– cellulite is for realz!!!! 

I’m on a moderate fat loss program now but it’s time to ramp it up and hit rapid fat loss. Yes my macros are going to decrease but I need to be in a calorie deficit if I want to lose. I know there is muscle in there somewhere but that ugly fat layer needs to be shed first.

I’m going to use my Alpha Female training for my lifts for the challenge as they were tough! 

I AM Doing CARDIO because I have too, but only 25 min HIIT 3-4x a week. 

I’ll be posting my video on my weigh in to my You Tube channel every Thursday so stay tuned and watch me get my weekly macros! 

New Branding!

I’ve decided to rebrand myself because Shrinking Inkdgirl is not what I’m trying to become. I needed to think about this because “Gaining Inkdgirl” did not sound too pleasing, but ultimately this is my goal. 

I’m going to just announce it now and be done with it but I Am No Longer an UltraMarathoner. I Will NOT be running my 100k in May. I just don’t feel it anymore. I cannot convince myself that I want to do it. My injuries are still present and why aggravate them further. I will still be going to Paducah Ky in June for RUTs because that’s just a damn good time! 

So with this rebranding comes a new page and new blog address, I will now be Inkdgirlfitness.com . 

No worries I will not become one of those IG fit girls posting half naked glute videos for all to see, I’m way too fat for that. But I will be posting you tube videos of my training, PR’s and whatever else I feel like. For example here is one of my new addiction BFR ( blood flow restriction ) training click here ➡️ BFR triceps . Here are a few pics of my recent shenanigans. 


Back squat PR 205 here’s the video proof click here ➡️ 205 squat pr

But wait I’ve also PR’d my deadlift too – 245 baby !!!!

I’m quite happy with the progress I’ve made in just 11 weeks of strictly lifting with little to no cardio. My 12 week Bodybuilding.com transformation challenge ends this week. This is my progress so far 



Funny thing is – before pic I’m 177lbs and current pic is 183lbs! That’s what I’m talking about – when you make gains and look leaner! Boom 

So stay tuned and keep on lifting ladies – it does the body good 

When Your Focus Changes , People Notice 

* Harsh language in post!

So , as I’m sure many of you have noticed – my focus has changed. I’m concentrating more on lifting than I am running. I know people have noticed because I’ve lost many “runner” followers on social media. So what does this mean to me? 

Not a fucking thing! 

I am Dawn, I am the same person I was when I was running and the fact you no longer find my content interesting I’m giving Zero Fucks! 

So for all you new followers – Welcome! I still recipe destroy , I still give my opinions on stuff and I still workout. 

My biggest changes lately is in my nutrition – I’ve almost completely forgotten the fact that I’m a RNY patient . I focus solely on hitting my macro targets from my peeps over at Avatar Nutrition. I’m on a reverse diet and I’m eating 2065 calories a day – my bariatric surgeon would lose his mind . My last check in with Avatar looked like this Weigh in day.

But what does all this eating mean? Well number 1 , I am adequately fueled for my lifts which are getting bigger each week! I started out squatting 95lbs and today I did 185lbs​

Also this week I PR’d my deadlift at 245lbs 

Go Me! I feel good , I eat good and I look good (strong) 

At this point I’m almost considering NOT running my 100k trail race in May simply because I don’t want to. It just doesn’t interest me at all right now. So if this means I’m no longer allowed to be friends with my running crew- then I guess we were never really friends to begin with right? 

All I can say is what I’ve always said “Just Do You ” who the hell cares. I am not defined by the number of followers I have – if this paid my bills then maybe I would? At this point in my life my focus is to just be the healthiest fittest 47 year old me I can be! 

So to all my friends out there thanks for sticking with me because who knows what I’ll get myself into in the near future? Change is good! 

Instant Pot – Tender Chicken Boobs 

Fork tender chicken boobs in the Instant Pot! Stupid easy and ready in 15 min! 

I used

 5 chicken breasts

Mrs Dash and garlic powder 

2 tbsp oil

2 cups vegetable stock 

Step 1

Turn Pot on to sauté 


Step 2 

Add oil to pot, sauté seasoned chicken breast in oil for about 2-3 minutes per side

Step 3 

Add vegetable stock to pot close lid and chose manual settings and set to 8 minutes. 

Let Pot natural release , serve! 

This Isn’t A Weight Loss Challenge 

Week 8 

#250kchallenge and I’m mentally beat up. I keep seeing other people who are participating and their results are amazing, I’m not seeing the same with me. What I need to get into my head is what this challenge means to me. 

THIS ISNT A WEIGHT LOSS CHALLENGE. 

I am doing this challenge for myself and I want to grow my muscles and physique into something it has never been, strong. 

Since being a part of Avatar Nutrition I’ve learned about the importance of actually feeding/fueling your body. Weeks 6 & 7 I changed my goal to fat loss and guess what , I weighed in at 183 for week 8. I gained weight on reduced calories/macros. My body was not ready for this nor was my metabolism. I decided immediately that I needed to reverse diet and bring my macros up to jump that metabolism. 


I feel frustrated because in my head I think that 8 weeks of serious changes in my diet and 5x a week heavy lifting I should magically have muscles. That’s not the case and I realize it takes time, this is a journey. 

Week 8 also had me out with pneumonia so I did 1 workout and no cardio because I had only 1 functioning lung. 

Week 9 begins today and I feel a bit better about it . I’m really looking forward to ending this challenge so I can stop comparing my progress to others. I’m also going to change up my workouts a bit, taking away PH3 and starting Lee Labrada 12 week lean program which are all found on the bodyspace app for Bodybuilding.com 

Weigh in is Thursday so I’m hoping to have lost some weight in order to get my macros up even more! Here’s to more carbs! 

Halfway Point – 250k challenge

Week 5 is done and I’m actually thinking I see changes happening in my body. 

I’ve been hitting up GoodLife Fitness 6x a week and progressively increasing my lifts. I’m feeling so good about it and this was the push I needed to focus on these goals. 

For the Bodybuilding 250k challenge I’ve been using Layne Nortons PH3 lift program and it is not easy! The days I have 30×8 rep sets is brutal and man what a burn! 

Everyone at my GoodLife Fitness is so supportive and I’ve had some compliments and tips from my fellow members. 

My biggest focus though has been on my nutrition and being coached by Avatar Nutrition has been key! I’m still eating around 2100 calories a day and getting lots of carbs! Yeah! 

So here’s my progress pics so far 

Week 1 to Week 5 
 Week 1 weight 177lbs 

Week 5 weight 181.6lbs 

Funny right cuz I definitely look “smaller” with more weight…. gee I guess muscle really does weigh more than fat! 

So to all of you out there hitting that halfway mark of your program, don’t quit – you are almost there! You got this! Stick with me friends, we will do this! 

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