Get lean!

  1. Get lean!


    My goal:
    NO NUMBERS (i.e. no scale or measuring BF%). I just want to look lean, "toned" (a.k.a. no more jiggly), muscular in a feminine way, and get rid of my "muffin top" area I want to transform my body without starving myself. I tried dropping my BF% but I was unhappy because who in their right mind would be if they left every "meal" with their stomach growling? Not me. I need my food That's the whole point of doing this: to make myself happy, HEALTHY, and feel like I accomplished something. So I'm on a low carb, mod-high fat, and high protein diet that pushes me just enough not to be miserable! Wish me luck!


    Day 1

    Jan. 7, 2009

    Cardio, lower body, and a little bit of abs

    1. Cardio -
    Elliptical - 3 mi.
    2. Lower body -
    3 x 10 for all of the following:
    Sumo squats
    Leg Press
    Seated calf raises
    Leg curls
    3. Abs -
    3 x 20 Regular crunches on physio ball
    3 x 20 Side (oblique) crunches on physio ball

    Mozilla/5.0 (Macintosh; U; Intel Mac OS X; en-us) AppleWebKit/523.15.1 (KHTML, like Gecko) Version/3.0.4 Safari/523.15


  2. good deal! Looking forward to seeing what results this can get you... as always is my goal to get you there

  3. Day 2

    Jan. 8, 2009

    Cardio & Upper body

    1. Cardio -
    Elliptical - 1 mi.
    2. Upper body - 3 x 10 of the following:
    Flat dumbbell bench press
    Dumbbell bent over rows
    Bodyweight dips
    Bicep curls
    Push-ups
    •   
       


  4. Day 3

    Resting day

  5. Day 4

    Jan. 10, 2009

    Cardio & Abs

    1. Cardio -
    Elliptical - 3 mi.
    2. Abs -
    2 x 20 Regular crunches on physio ball
    2 x 20 Side oblique crunches on physio ball
    3 x 20 Pull down crunch machine
    3 x 20 Oblique rotations on machine

  6. Day 5

    Jan. 9, 2009

    Cardio & Lower body
    a.k.a. "I'm going to kill my legs" day

    1. Cardio - (~100m fast walk in between sprints)
    1/2 mi. warm-up jog
    200m sprint
    150m sprint
    100m sprint
    200m sprint
    1/2 mi. cool-down jog
    2. Lower body - 3 x 10 of the following:
    sumo squats
    leg extension
    leg press
    seated calf raises
    leg curls
    1/4 mi. of lunges

    Those lunges KILLLLLLL! Especially since I had to walk around for 4 hrs. in high heels the next day!

  7. Day 6

    Jan. 12, 2009

    Resting day

  8. Day 7

    Jan. 13, 2009

    Cardio & Upper body

    Supplements:
    Anabolic Pump before and after w/o
    but i'm going to start taking it in the morning, too.
    I took one pre-workout and waited ~15 min. then took in about 40g carbs.
    Then I took one post-workout and waited a little longer (~30 min.) and took in the same amount of carbs.
    I don't know if this is what did it, but, I had tons of energy throughout my w/o and especially after! We'll see if that happens again tomorrow with it!


    1. Cardio -
    Elliptical - 3 mi.
    2. Upper body - 3 x 10 of the following:
    Flat dumbbell bench press
    Dumbbell bent over row
    Bodyweight dips
    Bicep curls
    Lat pull-down
    Push-ups

  9. Day 8

    Jan. 14, 2009

    Cardio & Abs

    1. Cardio -
    Elliptical - warm-up 1 mi. sprint/jog paced intervals
    .5 mi. jog cool-down after workout

    2. Abs -
    2 x 20 Cable crunches
    2 x 20 Side cable crunches
    2 x 10 Hanging knee raises
    3 x 30, 20, 10 Torso rotations machine
    3 x 30 Pull-down crunch machine
    2 x 20 DB side bends
    2 x 25 Regular crunches
    2 x 25 Oblique crunches

    Whooo abs are gonna be hurtin' tomorrow!

    Supplements:
    Anabolic pump in the morning, pre-w/o, & post-w/o

  10. Day 9

    Resting day (helping the bf move)

  11. Day 10 & 11

    Getting ready to move/moving so I can't be too sore I'm going to be lifting stuff and going up stairs so I need my energy!

  12. Quote Originally Posted by kaleyrae90 View Post
    Day 5

    Jan. 9, 2009

    Cardio & Lower body
    a.k.a. "I'm going to kill my legs" day

    1. Cardio - (~100m fast walk in between sprints)
    1/2 mi. warm-up jog
    200m sprint
    150m sprint
    100m sprint
    200m sprint
    1/2 mi. cool-down jog
    2. Lower body - 3 x 10 of the following:
    sumo squats
    leg extension
    leg press
    seated calf raises
    leg curls
    1/4 mi. of lunges

    Those lunges KILLLLLLL! Especially since I had to walk around for 4 hrs. in high heels the next day!
    How were you able to get home? I cannot do cardio/legs on same day, at least not high intensity cardio. Lunges are PURE EVIL, did them with my team, they were all hurtin and they are only 13-14 yrs old. I thought they could handle it . . . wimps.
    -OMEGA RecoverBro-
    When an omega male is born it's game over



  13. she got home but is feeling it today. If I bump her in the wrong place she freaks on me.

  14. Quote Originally Posted by p5sky View Post
    How were you able to get home? I cannot do cardio/legs on same day, at least not high intensity cardio. Lunges are PURE EVIL, did them with my team, they were all hurtin and they are only 13-14 yrs old. I thought they could handle it . . . wimps.
    yeah i was limping out of the gym lol...
    i do cardio pretty much every day though so i'm used to it.

  15. Day 12

    Moving day. I'm going to try and see if the school gym is open tomorrow so we'll see if we can get a leg workout!

  16. are you counting macros??? if soo what are they?

    you seem pretty small to begin with .... is this mainly recomposition? or just trying to drop fat?

  17. Quote Originally Posted by crazyfool405 View Post
    are you counting macros??? if soo what are they?

    you seem pretty small to begin with .... is this mainly recomposition? or just trying to drop fat?
    recomposition for the most part, but with an emphasis more so on lowering the body fat

  18. Good luck with everything.
  

  
 

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