Flawed back at it tag team style with NatRose and PES (Sponsored)

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  1. Quote Originally Posted by NatalieRose View Post
    im definitely a carb lover.
    yeah, thats not necessarily a total problem, its more just playing with types of carbs and timing of carbs. The biggest problem I see with carbs is that they tend to make it easier to go over on total calories as with the grain type carbs they tend to come with added fat - ie butter on toast for example. Sticking to fruits for the most part really alleviates that issue.


  2. Quote Originally Posted by NatalieRose View Post
    THANKS for all the advice everyone!!! im definitely a carb lover.
    No worries You and me both, Natalie - Sean will verify that with gusto As long as you learn how to manipulate them to your best advantage (which I have only recently done) you're fine!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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  3. KRISPY KREMES!!!!!!
    GOD, FAMILY, COUNTRY!!!

  4. Quote Originally Posted by thebigt View Post
    KRISPY KREMES!!!!!!
    amateur. coldstone creamery in a waffle cone

  5. Quote Originally Posted by thebigt View Post
    KRISPY KREMES!!!!!!
    IDK, I've never gotten into the KK donuts...IMO, nothing beats a dunkin donut! and DD coffee is AMAZING!
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  6. Quote Originally Posted by delsolrob View Post
    IDK, I've never gotten into the KK donuts...IMO, nothing beats a dunkin donut! and DD coffee is AMAZING!
    and for you being in californa, the Coffee Bean and Tea Leaf's belgian waffle is a way better carb source damn I miss those, haven't been in cali in a while.

  7. actually i prefer long's donuts, but they are local and no one has probably heard of them. if ever in indy-i highly recommend you try long's, one on lafayette rd, and one on southport rd.
    GOD, FAMILY, COUNTRY!!!

  8. Quote Originally Posted by thebigt View Post
    actually i prefer long donuts
    I bet you do!

    The Historic PES Legend

  9. Quote Originally Posted by DAdams91982 View Post
    I bet you do!

    Hahahaha lmfao!

  10. Day 11 - Thursday 03/31/2011

    Overview:

    Well today was a little bit more of a hectic day than usual. Had some meetings with my financial aid counselor and my advisor and then some exam stuff to do so I didnt get in the cardio I wanted to. However I ran into a buddy of mine at school who told me he is working out there Tuesday and Thursday right before my first class that day so I think I am going to try and do my normal workouts mon wed fri and then get up there for some cardio or something, because I definitely need to pick my cardio game up.

    The good news is that I'm starting to be able to feel that "loose" feeling in my love handles... the one where when you pinch it... it almost feels like its less dense like some fat cells have deteriorated. Always a good feelings and it always tells me when Im making progress... the next step is when I can pinch and pull more and more out.

    Energy levels remain consistent and my weight on the scale has declined since monday... gonna keep it clean this weekend, we have a party to go to but I dont think we are staying too long which is good so I can avoid the booze hahahah.

    Oh yeah and sleep was great last night... and nothing much to note on my middle of the night shift dose... but I think only results will account for that because I dont notice any significant side effects to taking shift anyways except fatty loss!



    ---------------------------------------

  11. Hey guys! Sorry I haven't been on to update in a few days. This week has been pretty crappy. Had some KILLER woman cramps on Monday and Tuesday. Definitely didn't get any workouts in then.

    I have been tracking my calories and carbs still, obviously. I seem to feel like I have more energy and like I am fuller longer when I eat carbs as opposed to when I cut them out of my diet. It seems that if I get more carbs I consume less calories. Not sure if this is good or not... Not hugely rediculous amounts of carbs - usually about 180 grams a day. Every time I am low on carbs I am shaky, easily agitated, moody, and EVERYTHING is a big deal. Poor Troy...haha.

    I still feel great though after taking the AT2 and Caffeine in the morning and afternoon. Appetite is still going strong, moods are normal, and I am still staying awake and efficient at work. I sleep like a rock at night, not sure if that is because of the Shift or not. The mornings are difficult for me until I take my doses, then I'm ready to go for the day. Not really much more to say about how I feel... No news is good news!

    One more thing...

    How do you guys all stay so motivated?!?!?! I really have trouble staying motivated to work out every day... Eating healthy and keeping my calories down is easier for me than it is to make an effort to actually work out. It feels like I don't make much progress... Maybe it's because I'm smaller and my results are smaller? Or maybe it's because my body likes to make everything difficult for me!!! It really helps when someone pushes me. I have more motivation when Troy is yelling at me to keep going!
  12. Motivation


    Quote Originally Posted by NatalieRose View Post
    How do you guys all stay so motivated?!?!?! I really have trouble staying motivated to work out every day... Eating healthy and keeping my calories down is easier for me than it is to make an effort to actually work out. It feels like I don't make much progress... Maybe it's because I'm smaller and my results are smaller? Or maybe it's because my body likes to make everything difficult for me!!! It really helps when someone pushes me. I have more motivation when Troy is yelling at me to keep going!
    Honestly, motivation does not even come into the equation for me, especially when it comes to training, Natalie. Sure, I have days when I do not feel like or want to train, but for my body to function "normally" I HAVE to, so I do it, period.

    For me, I have more trouble with nutrition, LOL, and as you know I don't "diet" - for some reason I do not have the same discipline with my nutrition as I do my training. However, when your health comes into the question, you don't need motivation to do something - you just do it because it's what you have to do if you don't want to give or cause greater issues in your body.

    Being "smaller" does not mean that your results will be smaller. Everything is in direct correlation to how you prepare yourself for it re nutrition and training, with some help from genetics (SMALL help, I might add, since many people place too much emphasis on genetics being why they can or cannot do something, IMO).

    Having a goal can help motivate you as well. Know what your END point is and SEE yourself being there. Remind yourself of it daily. Set smaller goals along the way. For me, my goals have always been more related to performance and competition, like when I was cycling, but now I set a Figure competition or a photoshoot to aim for, and knowing that I have to be in a certain condition for both makes it happen. I have "bad" days like everyone else, and those bad days used to take me to a dark place, but I've learnt how to and you move past those days and surge forward.

    There has to be a PURPOSE to what you are doing. Otherwise it's just meaningless and there is no passion, and to achieve something you have to be PASSIONATE about it! Having a purpose makes things CLEAR.

    I've also started listening to this (below) before training to remind me of what I am doing:


    Chris also gave me this, and I listen/watch that as well, to remind myself that I am capable of so much, even when I do not feel like I am at that moment:


    Hopefully that helps you somewhat.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  13. Quote Originally Posted by NatalieRose View Post
    How do you guys all stay so motivated?!?!?! I really have trouble staying motivated to work out every day... Eating healthy and keeping my calories down is easier for me than it is to make an effort to actually work out. It feels like I don't make much progress... Maybe it's because I'm smaller and my results are smaller? Or maybe it's because my body likes to make everything difficult for me!!! It really helps when someone pushes me. I have more motivation when Troy is yelling at me to keep going!
    this is how I stay motivated


    I think i'm wrong on the weight on the left side, it may have been higher but I can't recall for sure. might have been as high as 230. But i'm never going back there.

  14. Quote Originally Posted by Rosie Chee Scott View Post
    I've also started listening to this (below) before training to remind me of what I am doing:



    ~Rosie~
    That video just got me all pumped!

    EasyEJL that is an awesome transfermation.. hopefully within the year ill be able to have pictures like that from beginning 2009 to mid 2011... I was up to about 227 on my old scale which i found out later was anywhere between 5-10lbs off and thats sickening to me to think I was over 230

  15. Quote Originally Posted by FlawedGrunt View Post
    That video just got me all pumped!

    EasyEJL that is an awesome transfermation.. hopefully within the year ill be able to have pictures like that from beginning 2009 to mid 2011... I was up to about 227 on my old scare which i found out later was anywhere between 5-10lbs off and thats sickening to me to think I was over 230
    Hopefully it helps Natalie as well!

    Taking weekly pictures and body statistics is another thing she can do - help her see that she IS making progress towards her body goals.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  16. Yeah we took measurements on monday for week 1... she got a half inch around her tummy and more in on some of the other measurements. I think thats GREAT progress for 1 week

  17. Quote Originally Posted by FlawedGrunt View Post
    Yeah we took measurements on monday for week 1... she got a half inch around her tummy and more in on some of the other measurements. I think thats GREAT progress for 1 week
    Definitely! When I lose, I generally only lose ~1cm a week from the areas I need to, so she's doing great

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  18. Day 12 - Friday 04/01/2011

    Workout:

    This is the Shoulders and Arms workout from P90x. If anyone is interested in what any of these moves are... check out this video... it shows all of them in 90 seconds... helps me cause I hate watching the hour video... rather work at my own pace http://www.sheerbalance.com/brettsbl...ders-and-arms/

    Circuit 1
    Alternating Shoulder Presses - 38lbs x 10
    In & Out Bicep Curls - 23lbs x 16
    Two-Arm Tri Kickbacks - 23lbs x 10
    SHORT REST
    Alternating Shoulder Presses - 38lbs x 10
    In & Out Bicep Curls - 23lbs x 16
    Two-Arm Tri Kickbacks - 23lbs x 10

    Circuit 2
    Deep Swimmers Press - 33lbs x 10
    Full Supination Curls - 23lbs x 10
    Chair Dips - 35
    SHORT REST
    Deep Swimmers Press - 33lbs x 10
    Full Supination Curls - 23lbs x 10
    Chair Dips - 33 (1 Leg raised Alternating)

    Circuit 3
    Upright Rows - 33lbs x 10
    Static Arm Curls - 23lbs x 16
    Flip Grip Tri Kickbacks - 13lbs x 10
    SHORT REST
    Upright Rows - 33lbs x 10
    Static Arm Curls - 23lbs x 16
    Flip Grip Tri Kickbacks - 18lbs x 10

    Circuit 4
    Two Angle Shoulder Flys - 23lbs x 10
    Crouching Cohen Curls - 23lbs x 16
    Lying Tri Extensions - 33lbs x 10
    SHORT REST
    Two Angle Shoulder Flys - 23lbs x 10
    Crouching Cohen Curls - 23lbs x 16
    Lying Tri Extensions - 33lbs x 10

    Circuit 5
    In and Out Shoulder Raises - 23lbs x 9
    Congdon Curls - 33lbs x 10
    Side Tri Raises - 15

    ----------------------------------------------------------------------

    Overview:
    Up on all of my lifts for the most part which is a good sign! Don't think I have been getting nearly as much water as I need this week though but I feel oddly more stimmed than normal... doesnt bother me though! hahaha

    Looking forward to week 2 end results. I know I'm down a few lbs from what I saw on the scale this morning. We shall see what Monday brings.

    -----------------------------------

  19. Thinking about taking the dog for a run today and doing abs maybe....

  20. Do it!
    HIGH VOLUME - Supreme Stim-Free Nitric Oxide Matrix
    SELECT Protein
    - Ultra-Premium Blend
    ALPHAMINE - Thermogenics...Redefined

  21. Quote Originally Posted by nattydisaster View Post
    Do it!
    DO IT!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  22. Well i got something to motivate me and Nat too! In September we are talking about doing the Warrior Dash http://www.warriordash.com

    Also I may do the Tough Mudder in July with my buddy... looks brutal www.toughmudder.com

  23. Quote Originally Posted by FlawedGrunt View Post
    Well i got something to motivate me and Nat too! In September we are talking about doing the Warrior Dash http://www.warriordash.com

    Also I may do the Tough Mudder in July with my buddy... looks brutal www.toughmudder.com
    AWESOME!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  24. Quote Originally Posted by Rosie Chee Scott View Post
    Definitely! When I lose, I generally only lose ~1cm a week from the areas I need to, so she's doing great

    ~Rosie~
    yay!!! haha, it didn't seem like much at all to me...

  25. Quote Originally Posted by NatalieRose View Post
    yay!!! haha, it didn't seem like much at all to me...
    You have to realize that the leaner and smaller you get, the less you will lose, but the little that you DO lose will make a huge difference to how you look.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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