Tag: lifting

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! 

Week 2 #250kchallenge and a Video 

Wow, what a difference 2 weeks makes!! 

Biggest craziest thing is although I look like I’ve lost weight, I haven’t! My week 2 ended at 177lbs. I’m eating way more calories/macros and it’s paying off big time! Thanks of course to Avatar Nutrition for educating me on the importance of proper nutrition. I’m eating bigger and lifting bigger. Overall I feel great! 

I made a you tube video about my experience and want to share it with you all. Here is the Link to video so you can watch it. Please feel free to share it and comment on it. I’m going to be utilizing the channel more for updates and info on my progress. 
Happy eating Happy lifting friends 

I’m An RNY Patient and I’m NOT Afraid To Gain Weight Anymore. 

Say what???? 

You read it right, I never really played the whole weight loss surgery card, begged for followers because of it nor did I continuously post about my surgery. Why? Honestly my revision surgery was a small tool in my future weight loss. It was definitely not the magic pill and I worked my ass of to lose those 140lbs. This was the old me in 2010

284lbs , healthy but morbidly obese. Now when you have weight loss surgery it is pounded into your brain to eat protein protein protein but little to no carbs – ever!!!! I did all those things, I lost the weight and then I found exercise. I became a cardio obsessed person, because cardio is great for fat loss. Then I had my plastic surgery to remove excess belly fat and I got the girls lifted and reduced. So now I’m done right, stay skinny fat and eat my protein. 
Big old NOPE – I wanted more, I needed more. My weight stabilized around 150-159lbs. But I became an athlete, yes I call myself an athlete. Why?? Because athletes train, fuel and kill their bodies thru training and nutrition. This athlete ran a gruelling 14hr 50 mile trail race 

I felt so good and in shape when I ran this race but still I wanted more. I wanted to be strong. I did a lift program Alpha Female in the summer of 2016 but I now realize I failed that program. I didn’t listen when it came to the nutrition and when the coach said to me to eat more carbs. I had become so conditioned to not eat them that I was honestly scared. So I didn’t listen didn’t eat them and didn’t make the gains I should have. 

Well this January I entered the Bodybuilding.com 250k Challenge with a mindset to do it right. 

I hired Avatar Nutrition to work my nutrition/macros. I loved this approach from Layne Norton because the dude has a PHD in nutrition. This is science based and how can you go wrong with science. When I first got my macros I was floored! I need to eat 160g of carbs ahhhhhhh!!! Wait deep breaths …. listen to the professionals. This is my before 

So I did it , followed the plan , hit my targets , lost 0.5lbs that week so guess what – my macros increased !!! This is a pic a week into the program. 

I’m actually slimming down and my body is taking shape. I’m now into week 2 and my macros are high and I love it. I eat 151g of protein ,101g of fat and 272g of CARBs!!! Yes, I hit those targets and it’s great. I have way more energy throughout the day , my lifts are getting bigger and I sleep like a baby. I even have muscles developing

Can you see my traps???? I can!!! 

Now to the weight gain,  I weighed in today at 179lbs – that’s 2lbs more than last week at 177lb. I Am Ok With That. I’m gaining muscle, leaning out and that is ok. 

I no longer fear eating carbs and I don’t fear weight gain. If you told me a few years ago that I’d weigh 180lbs again I would have died. I’d have thought I failed my surgery and I was obese. Do I look obese? Nope , healthy and strong is how I look. 

I highly recommend anyone who participates in fitness, lifting and exercise to check out Avatar Nutrition. it is life changing! 

Here’s to making gains, eating carbs and being happy! 

Goals, Not Resolutions! 

I do not make resolutions ever but I do make goals for myself and this 2017 is full of Big Ones! 

I’m running my first 100k trail race in May and I need to be strong for this race as it’s on a technical trail with a ton of hills so I’m embarking on a new challenge. I’ve registered for the Bodybuilding.com 250k challenge! I will be doing an intense 12 week lift program that I will design on my own using bits and pieces of info from my Alpha Female program, Jamie Easson LiveFit trainer and the BodySpace app. I will only be doing 20 min Hiit cardio sessions 3-4x a week and at least 2 leg days per week. 

I will post my workouts daily on my Facebook page ! I will also post on my Instagram page. There is so many ways to follow me on this journey so let’s connect. 

The 12 week program begins Monday Jan 8 2017. I’ve done my before pics and they are horrific! How did I lose all my gains from my Alpha Female program in the summer? I got fat again! Weighing in at a solid 177lbs 

There I am and here I go!

Nutrition wise I’m not worrying about calorie totals but more macros numbers. I’ve set my macros at 40% fat , 35% protein and 25% carbs. I’m an endomorph and after researching it I need to consume more fat and less carbs – but not No Carbs! 

So there will be a lot of steak, eggs, sweet potatoes and protein shakes in my life. 

I will be spending a lot of time at GoodLife Fitness working on my gains and loving it. 

Stay tuned and follow along! 

Week 9 Alpha Female results

Start weight 175

Current 177

Macros P 135

C 150

F 50 

I made some changes this week and I totally slacked off on lifting. This week I started back running. I did 5 days of 5k runs and I felt so good. I have missed it. To me running isn’t cardio , it’s running. I swear, my heart rate climbs and I know I’m working out. 

The lifts sucked, I hate chest day so I did not a single bench press this week. I also skipped both leg days because I didn’t want to ruin my legs for running. 

Another big change – I went back to Vegan! Yes I did. I know I feel good when I eat plants so I need to detox my body and eat more earthly foods! Speaking of which I went to Doomies in Toronto ( vegan restaurant on Queen St w) and devoured and not so healthy Big Mac 

Oh snap- it was Delish!!!! 

So this week starts the final chapter of this Alpha Female program and I’m not quitting it. I may alter it a bit but I’m definitely still in it for the final 3 weeks. 

It’s time to drop some weight this time and lean out. I don’t need big gains. 

Week 7 Alpha Female Progress

Well, not much to report here.

I did a one day super low carb high fat experiment that failed miserably when my internal organs revolted against me, see prior post, BUT I also lost 3lbs in that 24 HR period so there is definitely something to say about low carb! I’m not off the low carb train yet. 

We got new exercises this week7-9 and so far so good. But, I did legs and calves on Tuesday and by Friday I couldn’t do my second leg day workout. My calves were toast! So I didn’t do it! I listened to my body when it said enough is enough. The rest of the week was great and I’m feeling stronger. I still hate chest day and bench pressing will forever be my least favorite exercise. 

Weight loss = 0lbs I’m at 177lbs still. 

I don’t see any changes and I still feel super fluffy. I think I need to lose at least 30lbs fat. According to my new fancy dancy scale I’m still obese

Here are my week 1-7 pics 

5 weeks left and I hope I can get my nutrition figured out. Protein is easy and carbs are way too high. Going to try and go a little lower on the carbs to see if I can get some fat loss going. I ran 2x this week doing HIIT sprints and it felt good, foot felt ok. The other days I spin and I love that. 

Here’s to week 8 , lifting heavier ,sweating more and eating less! 

Halfway! Week 6 Alpha Female Done

Halfway through this 12 week journey and I’m still 100% committed. 

I did have a mini freak out the other day when the scale hit 178lbs , but I talked to coach Evan and she said to just chill. It maybe muscle gain so let’s just see. 

Macros adjusted again , drop in calories so I’m now at 

135g Protein

150g Carbs 

50g Fats 

I increased my cardio this week to 5x of HIIT sprints and climbs on the spin bike. My foot is not down for running and I’m ready to rest it. Spinning really gets my HR up and I know I’m in the zone , I do wear a HRM. 

I bought a new fancy ass scale that measures all kinds of cool things , but ultimately it is still telling me I’m a fat ass ! Look 

This really is a pretty cool gadget though. I like that I have 93.4lbs of muscle on me! Yeah , go me! But I don’t like that my BMI has me over weight! I know , I’m working on that. 

Nutrition will be my focus for weeks 7-9. We have new exercises this phase so that’s good, I’m glad deadlifts are out because I wrecked my back this week doing them. My goal food wise is to eat more fish , veggies and lean protein-might even cook a turkey! Now let’s compare pics, these are before/week3/week6 pics. 

The only pic is actually see change in is the back pic. I see a leaner look there but the other ones-nope. 

So here’s to week 7 being the week that everything changes ! 

Week 5 Alpha Female – Frustration! 

Ok , I know I need to trust the process as its only been 5 weeks since starting BUT I’m not seeing results. 

Also my weight has gone up to 177lbs and that is not ok. If I see 180 on that scale I’m Done!!!! I haven’t weighed that much since my first year of WLS. That number on the scale scares the shit out of me.

My macros are still 160P , 150 C and 56F. I still think that carb amount is too high. One thing I’ve noticed is I’m not eating enough veggies, fruit and salads. Because my protein is high I eat my meat first then I’m full and can’t eat my veggies. When I was a vegan I was definitely a lot leaner but I suffered from extremely low iron levels. Still medicating for that issue. 

So here’s my plan for this week, I’m going to drink my protein in the form of shakes and eat a ton of fresh veggies- almost like I was a vegan again. So long as I hit my macros who cares where my protein comes from right. I’m going to eat lots of low calorie cucumbers, tomatoes, salad and eggs. I’m not so concerned about my fats being up because it’s coming from good sources. 

Now let’s have a peek at the pics, because that’s the proof right?

Left pics are before right is now, top is before below is now. I see no changes! I’m still fluffy aka fat! I gotta figure this out because I’m lifting heavier each week and doing my cardio. I almost think I need to add more cardio to the plan. Coach wants us doing HIIT sprints on the treadmill but my foot is still messed up and I’m doing mine on the bike. Trust me I’m killing it on that spin bike doing sprints and hill climbs. 

So let’s see if this helps and here’s to finally seeing some changes. 

Alphafemale Week 4 Pics

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? 

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