Get lean!

[kaleyrae90]

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

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[TexasLifter89]

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

 

[kaleyrae90]

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

 

[kaleyrae90]

Day 3

Resting day

 

[kaleyrae90]

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

 

[kaleyrae90]

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!

 

[kaleyrae90]

Day 6

Jan. 12, 2009

Resting day

 

[kaleyrae90]

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

 

[kaleyrae90]

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

 

[kaleyrae90]

Day 9

Resting day (helping the bf move)

 

[kaleyrae90]

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!

 

[p5sky]

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.

 

[TexasLifter89]

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

 

[kaleyrae90]

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.

 

[kaleyrae90]

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!

 

[crazyfool405]

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?

 

[TexasLifter89]

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

 

[dbsb]

Good luck with everything.