gokix's summer kickoff!

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    WED LOG
    --------

    Front Squat w/bb 3x12
    Box Squat 3x12 @ 90 lbs
    Squats 3x12 @ 80 lbs
    Bench 3x12 @ 45 lbs
    BBR 4x12 @ 50 lbs
    Elevated Dips 4 sets - 7,7,7,8
    Incline DB Flys 3x12 @ 13 lbs
    Barbell Weighted Crunches - 45 reps
    Reverse crunches - 20 reps
    Twist crunches w/10lb plate - 20 reps
    Starjumps/Mt Climbers/Box Jumps - 4x10

    DAY 9 OF IF:

    1700 calories

    Energy: 7/10
    Looong workout today! Sipping on BCAA prior and intra-workout had a noticeable effect, getting used to the flavor and adding ice makes it taste better. I've been doing bench dips lately, so today I wanted to challenge myself to elevated dips, and to my surprise I was able to bang a few out! My triceps are getting stronger! Gonna try for more reps next time! Headache has subsided today... I think I've just been eating way too late. I'm supposed to break my fast at 1-2 pm but these past few days I don't eat until 6-7 p.m. Way too long and my body doesn't take kindly to it. Left hip still bothering me, but only when I'm up and walking around for long periods of time. Ended the workout with a quick cardio session inside because it's too warm out at the moment!
    Squats do a booty good.

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    Nice job. For your next batch of bcaa you might want to try some xtend is what I've been using and the taste is pretty good (watermelon madness). IF is great I was thinking on only running it for ten weeks but now I'm thinking I'm doing this for the long run. I have never felt better. Good luck keep up the great work!
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    FRI LOG
    -------

    Front squats 3x6 @ 40 lbs
    Box squats 3x12 @ 90 lbs
    Squats 3x12 @ 85 lbs, 1x110, 1x130, 1x140
    RDL 1x12 @ 65 lbs, 2x12 @ 75 lbs
    DL 3x12 @ 85 lbs, 3x105, 2x125
    OP 3x12 @ 35 lbs, 4x40lbs
    Bulgarian Squats w/bb 3x12

    Okay! So! I've been on a low set/high rep program lately. Today I wanted to test out my PRs. Normally I squat ~70 lbs (even that feels heavy some days) and that felt light today, so I was able to increase +15 lbs on my squat! I got a restful sleep last night for the first time in a long time(~6 hours), and had 10g of BCAA prior/intra workout and was feeling good. What a world of a difference a few hours of sleep makes!

    My PR for squat is set to 140lbs. I attempted 150lbs with assistance but failed miserably haha. Not bad overall. I didn't even think I could pull off 140, but I was super pumped that I did and so I've set a goal to squat 1xBW! Being on a cut will add to the difficulty since I don't see much gains, but I think if I increase the weight slowly I can get there! My PR for deads is 125. I feel like I could have added maybe another 5-10 lbs but I was getting sore, so figured I'd stop before I injured myself.

    OHP is still my least favorite exercise. I feel like I'm not progressing in that area at all. My quads were shaking after I finished up with bulgarian squats. I feel like I am adding mass to my quads, which I don't necessarily want since they are already "thick" haha! Maybe I should stick to BW exercises when it comes to my quads?

    DAY 11 of IF:

    1850 Cals

    With the advice of EasyJBL and Aaron I've changed my window to 14/10. Overall, my body responds BETTER at 14/10 than at 18/6, which is what it was previously. Instead of 2 big meals I will be splitting my macros into 3 meals with a snack here or there to keep my metabolism AND sanity up, lol. If I can keep up 14/10 and still get a good night's sleep in I will be over the moon! Cheers guys!
    Squats do a booty good.
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    Quote Originally Posted by mk3less View Post
    Nice job. For your next batch of bcaa you might want to try some xtend is what I've been using and the taste is pretty good (watermelon madness). IF is great I was thinking on only running it for ten weeks but now I'm thinking I'm doing this for the long run. I have never felt better. Good luck keep up the great work!
    Thanks for the support, mk! I saw some progress pics you posted recently. All I can say is great job! The differences are noticeable and I'm willing to bet you not only look better but feel better as well! RecoverPro is so widely praised so I went with the reviews and bought myself some. IMO it tastes better diluted with lots of water and ice!
    Squats do a booty good.
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    Get some Lemon too Kix .. mix with the Rasp and you get Rasp Lemonade basically

    Great workouts! Have an awesome weekend!
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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    SAT LOG
    --------

    30 min walk @ 10% incline, 2mph

    DAY 12 of IF:

    1400 cals
    Squats do a booty good.
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    SUN LOG
    --------
    Front Squat 3x12 @ 40lbs
    Box Squat 3x12 @ 90 lbs
    Squats 3x12 @ 80 lbs
    Bench 3x12 @ 45 lbs, 5x50lbs, 4x60lbs, 1x70lbs
    BBR 3x12 @ 52 lbs, 7x62lbs, 3x72lbs, 1x75lbs
    Elevated Dips 4 sets - 10,7,7,10
    Incline DB Flys 3x12 @ 13 lbs

    Another late work out. Should have started sooner so now I'm pushing my 1st meal until 5pm. Hope it doesn't effect my body too much because lately I've been susceptible to headaches when eating late. PR for bench is set at 70lbs. PR for BBR is set to 75lbs. Improved on my elevated dips! Was able to bang 10 reps - not easily mind you - for my first and last set! Woo!!! Looking forward to when I can start actually doing weighted dips! I also want to improve on my front squats and see how much weight I can push!

    DAY 13 of IF:

    1850 cals
    Squats do a booty good.
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    TUES LOG
    ---------

    Front squats 1x12 @ 40 lbs
    Box squats 1x12 @ 90 lbs
    Squats 3x12 @ 80 lbs
    RDL 3x12 @ 65 lbs
    DL 3x12 @ 82 lbs, 1x102, 1x112, 1x125, 1x130 (new PR!)
    OP 3x12 @ 35 lbs
    30 min jog

    Energy: 3/10

    Squats felt really good at 80lbs. Kept front squats and box squats to one set because I had no energy at all. OHP was a bit of a struggle since I usually save that for last. Good news.... Pulled a new PR for deads! It's up from 125 to 130 lbs! Wasn't sure I'd be able to pull it off because my grip after RDL was ****; I had to keep readjusting my grip after the 8th or 9th rep on each set. Cardio in 95* during midday was not the smartest idea. Turned into a brisk walk towards the end ... it's so fricking hot out thurrr! Glad to be done with it. Hugging the A/C unit now.

    Day 15 of IF:

    Shooting for 1900-2000 calories today. It's been 2 weeks since I started IF. I don't think I've lost much weight on this diet even though I am eating at a deficit, working out fasted, and within my time frame. I'll go down ~1lb during the week but come the next week I'll be +1 again so it's frustrating. However, I'm going to keep at it and hope to see better results in the upcoming weeks!

    PW: 163
    CW: 161.4
    (dry weight)
    Squats do a booty good.
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    Well there u r Kixxy, hammering it out.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    ANABOLIC MINDS SITE REP
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    Congrats on the DL PR!!
    I can do all this through Him who gives me strength.
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    WED LOG
    --------

    45 min walk @ 10% incline, 2mph

    DAY 16 of IF:

    1500 cals
    Squats do a booty good.
  12. Professional Member
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    Quote Originally Posted by AaronJP1 View Post
    Well there u r Kixxy, hammering it out.
    For sure! These weights aren't gonna hammer themselves!

    Quote Originally Posted by CaptHowdy5150 View Post
    Congrats on the DL PR!!
    Howdy Capt and thanks!! I enjoyed hitting DL PR more than squats, and felt so accomplished after I did that. Can only go up from here!!
    Squats do a booty good.
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    THURS LOG
    ----------
    (AM) 25 min walk @10% incline, 2mph

    Front Squat 1 x12 @ 40lbs
    Box Squat 1x12 @ 90 lbs
    Squats 3x12 @ 90 lbs, 110x1, 120x1, 130x1, 140x1, 145x1 (new pr! +5lbs)
    Bench 3x12 @ 45 lbs
    BBR 3x12 @ 52 lbs, 5x62lbs, 3x72lbs, 1x75lbs
    Elevated Dips 4 sets - 8,8,8
    Incline DB Flys 3x12 @ 13 lbs
    35 min walk @ 10% incline, 2mph

    Energy: 6/10

    Had a cup of coffee which boosted my energy from a 4 to a 6. Made a big difference even though it might not look like it. First time throwing 90lbs on squat for 12 reps. I feel like I am improving on my form and the more I improve the heavier weight I can push. Lol, but on the 2nd set, 1st rep, as I was squatting into the hole I felt a a sudden cramp on the right side of my stomach and I thought 'oh sheeeet, I'm gonna get stuck!! ' but I was able to push out of the hole and regain my composure to finish the set. It was a scary situation! I was able to hit a new PR by +5 lbs! 130 felt, dare I say, light, so I kept adding until I hit 145. Leaned forward just a smidge on the way up, so I felt like I was cheating myself a bit lol.

    Dips sucked today, not happy about that. Did these right after bench so my shoulders/tri's were already exhausted.

    DAY 17 of IF:

    Just going over my log and realize I keep writing down the wrong date! Shooting for 1800-2000 cals today. Also ran out of whey protein.
    Squats do a booty good.
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    Grats on the Squat PR .. that's great!
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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    SAT LOG
    ---------

    Front squats 1x12 @ 50 lbs
    Box squats 1x12 @ 95 lbs
    Squats 3x12 @ 95 lbs
    RDL 1x12 @ 65 lbs, 1x12 @ 75 lbs
    DL 3x12 @ 85 lbs, 1x105, 1x125, 1x135, 1x140, 2x145 lbs (new PR!)
    OP 3x12 @ 33 lbs

    Energy: 6.5/10
    Song of the day [SOTD]: David Guetta - Little Bad Girl ft. Taio Cruz
    http://www.youtube.com/watch?v=_ynF5yvMr58

    No sleep last night. Drank a cup of coffee pre-wo and had a good amount of energy for the 1st hour of the workout. Added +5lbs on squat. 2nd set was very hard compared to the first and last set. Energy started trickling by the time I got to OP and those last few reps felt really, really heavy. But! New PR for deads! From 130 to 145lbs! Up +15 lbs from Tuesday. 1st rep was smooth and with good form. 2nd rep took A LOT out of me. By the time I got to the top of the pull my head was super dizzy. Still, felt like a boss.

    DAY 19 of IF:

    It's come to my attention that perhaps I'm eating too low kcals on my lifting day re: leangains. Shooting for 2300 cals.
    Squats do a booty good.
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    Oh snap! Still chugging i see! I lost track of your log for a bit! I'm subbed! Never give up!
  17. Professional Member
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    Quote Originally Posted by Axillist View Post
    Oh snap! Still chugging i see! I lost track of your log for a bit! I'm subbed! Never give up!
    LOL! Hey stranger!

    I remember you were one of the first people to post to my log. Good to see you around these parts again Ax, and thanks for the sub and support!
    Squats do a booty good.
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    SUN LOG
    --------

    1 hour disc golfing
    Squats do a booty good.
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    MON LOG
    ---------
    Front Squat 1x12 @ 50lbs
    Box Squat 1x12 @ 90 lbs
    Squats 3x12 @ 85 lbs
    Bench 3x12 @ 45 lbs
    BBR 3x12 @ 52 lbs
    Elevated Dips 4 sets - 12,12,10,10
    Incline DB Flys 3x12 @ 16 lbs

    Energy: 4/10
    [SOTD]: Thirty Seconds to Mars - Closer to the Edge
    http://www.youtube.com/watch?v=M4zigrgH-_k

    Drank a cup of coffee pre-wo but that didn't help very much. Didn't hit me until 3/4 into my workout, just enough to finish. Slowly improving on elevated dips, so I'm happy about that! Workout went by pretty quickly, but then again I was rushing through it so I could get my first meal in. It's past 5 pm again, oops!!! Need to stop doing that! Picked up my EC stack today. Will most likely begin dosing tomorrow - start small and build my way up!

    DAY 21 of IF:

    Shooting for 2300 cals
    Squats do a booty good.
  20. Advanced Member
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    Quote Originally Posted by gokix811 View Post
    MON LOG
    ---------
    Front Squat 1x12 @ 50lbs
    Box Squat 1x12 @ 90 lbs
    Squats 3x12 @ 85 lbs
    Bench 3x12 @ 45 lbs
    BBR 3x12 @ 52 lbs
    Elevated Dips 4 sets - 12,12,10,10
    Incline DB Flys 3x12 @ 16 lbs

    Energy: 4/10
    [SOTD]: Thirty Seconds to Mars - Closer to the Edge
    http://www.youtube.com/watch?v=M4zigrgH-_k

    Drank a cup of coffee pre-wo but that didn't help very much. Didn't hit me until 3/4 into my workout, just enough to finish. Slowly improving on elevated dips, so I'm happy about that! Workout went by pretty quickly, but then again I was rushing through it so I could get my first meal in. It's past 5 pm again, oops!!! Need to stop doing that! Picked up my EC stack today. Will most likely begin dosing tomorrow - start small and build my way up!

    DAY 21 of IF:

    Shooting for 2300 cals
    I would have bypassed the chest workout if you were going that hard on legs. I like to split my major muscle groups especially if you are feeling very fatigued, but regardless you killed it! If you can hit the gym that hard with no energy, just imagine what you can do when you are feeling good!
  21. Professional Member
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    Quote Originally Posted by Axillist View Post
    I would have bypassed the chest workout if you were going that hard on legs. I like to split my major muscle groups especially if you are feeling very fatigued, but regardless you killed it! If you can hit the gym that hard with no energy, just imagine what you can do when you are feeling good!
    Oh yeah, I'm pretty tired at the beginning of my workout, but usually find some energy somewhere in the middle and use that to power through. At the end of a workouts I am definitely spent! Some days it can take ~2 hrs to finish. I'm doing whole body workouts as outlined in StrongLifts, so that's why the schedule is set up that way. Actually the box/front squat I added in, along with dips and flys. I feel like I need to add accessory exercises on top of 3 compound exercises. Do I need to do that? I don't know. Shorter workouts would be nice. Thing is, I feel like I'm adding mass to my quads, but I want them to be smaller!
    Squats do a booty good.
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    Many people advocate for total body workouts, but I prefer splits. I would say with the sheer amount of sets and exercises you are doing you probably don't need to add anything additional. The compound movements burn more calories as you are using multiple muscle groups simultaneously.

    I'm a big fan of getting out of the gym in 1 hour or and hour and a half tops.
  23. Professional Member
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    Quote Originally Posted by Axillist View Post
    Many people advocate for total body workouts, but I prefer splits. I would say with the sheer amount of sets and exercises you are doing you probably don't need to add anything additional. The compound movements burn more calories as you are using multiple muscle groups simultaneously.

    I'm a big fan of getting out of the gym in 1 hour or and hour and a half tops.
    My workouts started about ~1, then somewhere along the way it became ~2 hours long. Maybe I am doing too much in one day. I've been on SL since February (~6 months), so that's all I know. Is there a certain amount of time that passes before transitioning into splits?

    I want to improve on my weaker points - OHP and bench. Squats/DLs are exercises that I continually improve upon. I feel like I am gaining muscle mass, but my weight loss has stalled significantly over +1 month, so this feels like a recomp more than a cut!
    Squats do a booty good.
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    DAY 1:

    I will be covering the use of EC during my cutting phase here as well. I plan on running it for 12 weeks.

    Took my first dose of EC this morning. 12.5 mg of Ephedrine and 1/2 caffeine pill. So far I feel good. No bouts of twitchiness, and my stomach seems to be handling it well. Taking pills on an empty stomach usually upsets it, so this is a good sign. Waiting to see if the caffeine will kick in. Got a really good nights rest last night, because I passed out ~8p.m. right after my shower. Good and bad. Good because I was able to restore some energy. Bad because I ended up eating ~1000 calories on my workout day, far less than I should have. And I woke up this morning to major DOMS!

    Since this is the 1st week I will be dosing it 2x/day as advised.

    Effects:
    More alert/awake
    Increase energy
    Appetite suppression
    Overall good feeling

    I literally have to force myself to eat something today because I don't want my body to go into starvation mode. I'm usually almost always starving by the time lunch rolls around, didn't have that problem today. So far so good, and I will continue to log my results. Stay tuned!
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    My workouts started about ~1, then somewhere along the way it became ~2 hours long. Maybe I am doing too much in one day. I've been on SL since February (~6 months), so that's all I know. Is there a certain amount of time that passes before transitioning into splits?

    I want to improve on my weaker points - OHP and bench. Squats/DLs are exercises that I continually improve upon. I feel like I am gaining muscle mass, but my weight loss has stalled significantly over +1 month, so this feels like a recomp more than a cut!
    Never underestimate the benefit of adding lean mass. The muscle you add today burns fat tomorrow. The most common problem women have is avoiding building lean mass but by your workout routine I can see that you don't fall into that trap.

    As far as transitioning it's different for everyone. It's never a bad idea to constantly switch up your workouts to create muscle confusion. Try to ensure that you aren't completely taxing a muscle group before giving it adequate recovery. A common theory on how much rest a particular muscle needs is 48-72 hours. Of course this depends upon the level of taxation upon the muscle group.
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    Quote Originally Posted by Axillist View Post
    Never underestimate the benefit of adding lean mass. The muscle you add today burns fat tomorrow. The most common problem women have is avoiding building lean mass but by your workout routine I can see that you don't fall into that trap.

    As far as transitioning it's different for everyone. It's never a bad idea to constantly switch up your workouts to create muscle confusion. Try to ensure that you aren't completely taxing a muscle group before giving it adequate recovery. A common theory on how much rest a particular muscle needs is 48-72 hours. Of course this depends upon the level of taxation upon the muscle group.
    Well I'd like it to burn faster; I'm just so impatient! And I was never a fan of cardio ( still am not ), so when I discovered weight lifting I was instantly hooked and the rest is history. I am cutting now but once I get down to my goal weight and can eat more I will be hitting the weights hard like nobody's business.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Well I'd like it to burn faster; I'm just so impatient! And I was never a fan of cardio ( still am not ), so when I discovered weight lifting I was instantly hooked and the rest is history. I am cutting now but once I get down to my goal weight and can eat more I will be hitting the weights hard like nobody's business.
    I don't know about your gym but a lot of gyms offer things like "Boot Camp" classes and they focus on high intensity interval training. The nice thing about that is you can retain lean mass while at the same time burning considerable bodyfat. Ultimately though, you are best off doing what you enjoy the most because you will generally workout longer, workout more frequently, and workout more consistantly!

    P.S. I also HATE cardio!
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    Quote Originally Posted by Axillist View Post
    I don't know about your gym but a lot of gyms offer things like "Boot Camp" classes and they focus on high intensity interval training. The nice thing about that is you can retain lean mass while at the same time burning considerable bodyfat. Ultimately though, you are best off doing what you enjoy the most because you will generally workout longer, workout more frequently, and workout more consistantly!

    P.S. I also HATE cardio!
    Boot camp class is certainly an alternative. Have you taken these classes? Sounds interesting enough. I just can't bring myself to pay for a gym pass because I have the basic equipment at home.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Boot camp class is certainly an alternative. Have you taken these classes? Sounds interesting enough. I just can't bring myself to pay for a gym pass because I have the basic equipment at home.
    I used to go regularly when I was in the Military! All joking aside when I was in the service I was actually a Physical Training leader and I used to teach classes like that. Honestly, I love it. I can't stand running for 30-45 minutes, it's boring!

    You could get a "Boot Camp" dvd and do it from home. You really don't need any equipment.
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    WED LOG
    ---------
    Front squats 1x12 @ 50 lbs
    Box squats 1x12 @ 100 lbs
    Squats 3x12 @ 90 lbs
    RDL 2x12 @ 65 lbs
    DL 3x12 @ 85 lbs
    OP 3x12 @ 33 lbs
    30 min walk @ 10% incline

    Energy: 5.5/10
    [SOTD]: Krewella - Alive

    http://www.youtube.com/watch?v=hPpK_GkAK30




    Little sleep was had so just a decent workout for today. Squats were not kind to my knees though. Hmph! Last set of squats was a bit of a struggle but I finished. Fatigue between sets wasn't as bad - I'll chalk that up to BCAA.

    DAY 2 of EC:

    Took my first dosage first thing in the a.m. No problems there. I came home from work and felt a bit lethargic, not like yesterday with tons of energy, so I guess effects were wearing off a bit. Took 2nd dosage about 30 minutes pre-workout. The caffeine was really kicking in on the 2nd dosage, my heart was feeling kinda achy and it did not feel good. Waited about 30 minutes for the feeling to subside before working out, but it didn't have a noticeable effect on my workout.

    DAY 23 of IF:

    Shooting for 2400 cals. I was going to designate today to have my "cheat" meal but the EC is doing a good job at suppressing my appetite! How much so? Well, I could keep adding water + ice to my BCAA shaker and drink that all day without eating. But I won't do that, no worries.
    Squats do a booty good.
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    Quote Originally Posted by Axillist View Post
    I used to go regularly when I was in the Military! All joking aside when I was in the service I was actually a Physical Training leader and I used to teach classes like that. Honestly, I love it. I can't stand running for 30-45 minutes, it's boring!

    You could get a "Boot Camp" dvd and do it from home. You really don't need any equipment.
    I'll look into the videos. I've done p90 (beginner) and Jillian Michaels 30 day shred before. Those were okay, but they tend to get repetitive. Thanks!
    Squats do a booty good.
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    Alot of times with IF you will see mirror changes first... Interesting to see how IF is working for a woman... Just keep chugging along and you will be pleased with the results...

    what are your macros looking like?
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    Quote Originally Posted by huggy77 View Post
    Alot of times with IF you will see mirror changes first... Interesting to see how IF is working for a woman... Just keep chugging along and you will be pleased with the results...

    what are your macros looking like?
    Good point, huggy. Sometimes I'm too focused on the numbers on the scale, and need to remind myself that numbers don't always reflect the work I've put in. Will continue to chug on - I've fallen off the train many times, but the important thing is to get always back on.

    Macros:

    ~2400 cals ON days
    ~1500 cals OFF days

    Protein: At least 1xBW so ~166 g
    Fats: ~50g ON days/~80g OFF days (fats are supposed to be kept at .5xBW daily but I can never hit it without going over my kcals) :\
    Carbs: rest of kcals for the day
    Squats do a booty good.
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    are you cycling your carbs down on your non weight training days? I have been trying to go zero carbs on my non weight training days and i think it makes a difference. I consider myself very carb sensitive
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    Quote Originally Posted by huggy77 View Post
    are you cycling your carbs down on your non weight training days? I have been trying to go zero carbs on my non weight training days and i think it makes a difference. I consider myself very carb sensitive
    Yes I am, forgot to mention that. I try to keep carbs ~30-40g on OFF days.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    Yes I am, forgot to mention that. I try to keep carbs ~30-40g on OFF days.
    Your probably recomping then...

    I don't know anyone who has tried lean gains or IF (correctly) and not gotten results.
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    Quote Originally Posted by huggy77 View Post
    Your probably recomping then...
    I think so too. There isn't much variation in my weight week to week, even though I feel much stronger. Just seems like it's been a very slow process, which I think is common for a recomp.
    Squats do a booty good.
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    Weight is easy to lose if it's muscle. Fat is stubborn and likes to hang on!
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    Quote Originally Posted by Axillist View Post
    Weight is easy to lose if it's muscle. Fat is stubborn and likes to hang on!
    Yes. My love handles really LOVE me. lol
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    I think so too. There isn't much variation in my weight week to week, even though I feel much stronger. Just seems like it's been a very slow process, which I think is common for a recomp.
    Keep working! You are doing great
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF
  

  
 

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