A quick update

A lot is happening this week and I am extremely happy for everything. By saying that I do not mean that everything is perfect or that there is nothing bothering. The challenges are there! However, I am enjoying the journey.

This week, my coach changed my nutritional plan and added some cardio to my routine. One the first, I have to admit that I was feeling really hungry. By late in the afternoon, I had already had almost all my quota protein and I still had to have dinner. No before casein bed for me then.

On the second day however, I changed some things here and there and I got it perfect. Not only I was reaching my macros correctly, but I was not hungry at all throughout the day. That made me really proud.

Getting the right amount of food x macros was not a skill I used to have. I was always swinging between too much and too little, but never getting them right. When I finally managed to have enough protein, my carbs were skyrocketing. The right amount of carbs generally implied in a huge calorie intake. It could take me weeks to get the numbers fixed. This time however, a day was all I needed.

The scale has been my best friend these days. I have been measuring everything I eat and the results are paying off.

Cardio is also doing its thing. I am again losing weight and I feel the difference. Last week, I took my progress pictures that scared me a bit. I saw much more fat than I wanted on my hips and belly. It was a scary sight!

Improvement is still needed, but I am moving slowly ahead.

More updates coming soon! Have a great time everyone.

Back to life

I had some tough days last week. I am really glad that this weekend I had the chance to catch up with rest. It was really needed!

After sleeping little for so many days and working overtime the whole week, I enjoyed waking up later yesterday and doing nothing for the whole day. Yeah! I was laaaazzzzyyyy...

With my batteries recharged, today I followed the usual Sunday plan and got everything done. I  went to the gym in the morning, cooked for the week, did the housework and after this entry, it is time to study.

I am taking the Personal Trainer course very seriously. Since there is so little support for women trying to build muscle here, I want to be able to work out properly. I dream BIG and am not afraid of hard work.

Later today (or tomorrow), I will be posting my training. After a couple of deload days, I went full throttle again today. And it could not have been better since it was leg day and I was rested. The hard training was pretty much needed since I do not think I am losing fat as (fast as) I think should. I absolutely cannot picture myself on stage with the physique I have so far. Anyways, I will be sharing more on my contest preparation later this week. 

In the meantime, who is excited about the Big "O"?!? I am!!!!

Doing it differently

Today I left work way too late and to avoid jeopardizing my intake, I went straight home.

In no way it means missing a workout. We have enough stuff at home to do some serious workouts. I just needed to be a little creative in adapting my routine properly.

On the menu: upper body!

Push-ups (knees)

4x12

One Handed Hang

4x5secs for each side

Alternating Kettlebell Floor Press

4x6x12

Side raise (with kettlebell)

4x6

Dips (body weight)

4x12

Alternating biceps curl

4x6x8

This workout was different than normal, but in no way easier. I used more or less the same weights I do at the gym and with my body extra tired because of the daily overtime, it was hard. Besides, I did not need to look "good" in the mirror, so I could let it all go.

I have to admit that I prefer to go to the gym, but not being able to go there is absolute no excuse to skip a workout.

I made it today

Yesterday, it was a no-show at the gym, but I could not allow myself to miss another training today. Things were much calmer there today, despite another broke machine...

Anyways, I tried new stuff again (weights in kilos):

Stiff-legged cable deadlift

20x12

25x12

30x12

35x12

Squats (Smith Machine)

7.5x12

2x10x8

10x12

Seated leg curls

35x12

2x37.5x8

37.5x10

Step ups (DB’s)

2x16x10

2x16x12

Crunches

4x20

Reversed Crunches

4x20

I managed to have some PRs here and there, but for me, the most important was making it to the gym. I have been working at least 10 hours every day this week and I am really beat. Despite that, I am maintain my diet and training schedule. It makes me really proud of myself!

The higher the obstacle, the greater the reward. #noexcuse

After a long day at the office

As I was expecting, I had to stay much longer at the office than normal. After the 10 hours, I was really tired. However, it did not stop me from going to the gym.

Because the place was packed, I kept it simple. Besides, as I could not go for PRs, I will probably be doing deload for the next days. And it went like this (remember that all weights are kilos):

Flat bench DB flys

3x8x12

10x8

Bent over DB rows

3x6x12

8x8

Overhead press (seated DBs)

8x8

3x6x12

Row/Rear Delt (SS)

15x12

17.5x8

2x20x8

Front shoulder raise (DBs)

4x6x8

Bicep curls (BB)

0x8

0x10

0x12

0x8 (squeezed my biceps as much as I could in each rep)

Tomorrow it is going to be leg day and I will kill it no matter what!!!