Tag: weights

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! 

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! 

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! 

Alpha Female Week 3 Progress Pics 

Stats 

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

P 175g

C 125g

F 71g 

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 

160g P 

150g C

56g F 

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.

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 

Running trumps weights

  Ok , I’ve had a change of heart. 

I need to run all the miles and decrease the time spent in the gym. Yesterday I had my first ever Long run post boot/cast and it was magical! 

   
  I ran/slogged my way through 17 freaking miles!  

 
I have now realized that I no longer worry about my mins/miles , my pace but more about time on my feet. I am not a sprinter or a 5k runner – I don’t Do fast. I want to be alone with my thoughts, singing my heart out just focusing on covering distance and being upright! 

So does this mean No More Lifting? No way! It’s just not going to be my focus at the moment. Winter was awful here and I spent no time outdoors logging miles and now that spring has finally sprung – I want to enjoy it and be out there Running! 

I will continue doing as much of the LiveFit program from home and I will find ways to substitute the machine exercises – I have resistance bands here. 

I will work on my core and upper body and let running be my leg day! 

So guess what, it’s now Run O Clock ! 
Happy feet away! 

LiveFit Program Round 2

*This post has been written as part of the GoodLife Fitness blog ambassador program and all opinions expressed are my own.

 

Summer is coming and that means 1 thing…..bathing suit season!

Oh Boy! This girl has some work to do. My running is going well and I am still running all the scheduled races this spring/summer but I need to seriously start back on my lifting program. The program I love and have used previously is Jamie Easson’s LiveFit trainer.

So it looks like I will be spending lots of time at GoodLife Fitness over the next 12 weeks!

So I stepped on the scale today at 172lbs eek not what I want to see and I did some pre photos. 

 
Lots of work to do! Here is what the program called for today 

   
Done! FYI I cannot do push ups and I suck at them but I will get there. The program calls for no cardio during the initial phase but I have to run for my training so I will continue and I won’t run on leg days. 

Meal plan will stay the same – Vegan! However I will be focusing more on the fresh veggies and increased water consumption. 

Here’s to the next 12 weeks friends – lift heavy run hard. 

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