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Kat's quest to get lean with LG's C2K

love2liftkat said:
I hear there is a night and day difference in the taste! I have a friend that buys 1/2 most every year and the price per lb is very reasonable! Just finding enough people to split it with and a place to store it is the hard part.
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We picked up a pretty big chest freezer just for the meat. Almost filled it with a 1/4.
 
joh408 said:
We picked up a pretty big chest freezer just for the meat. Almost filled it with a 1/4.
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Wow!!! That's crazy and awesome! I'll have to wait until we build our new house(when ever that might be- lol) because we don't have anywhere to put a freezer in our house now!
 
love2liftkat said:
Didn't push into sprints- kept the speed around 7 mph to avoid making my glutes any tighter. !
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I think you are the first girl I know who don't want to make their butt any tighter ;)
 
jdg76 said:
I think you are the first girl I know who don't want to make their butt any tighter ;)
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Hahah Ikr! I was working hard on getting deep on my squats and targeting my glutes- so much so they seized up on me! Lol...The foam roller has really been helping and I can move now so maybe by Friday I'll be ready to make my glutes tighter! Hahaha ;)
 
Girl you are fierce!
 
love2liftkat said:
Kids wanted waffles and bacon! So I made me a peanut butter banana protein waffle (no carb) and turkey bacon. Only at 1500 calories for today so I might even add pb on top! :)
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Gawd girl! That's so little (1500 cals) , for how hard u train...
I'm at 2400 ATM , lol.....
:)
 
Yeah, I thought we had gone over the whole calories thing once before.

Those waffles did look really good!
 
RegisterJr said:
Yeah, I thought we had gone over the whole calories thing once before. Those waffles did look really good!
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Yes, lol, I still think she needs more cals/day...
She lifts big #'s!
On 2400 cal /day I'm still getting leaner every week, and I only do 3 hrs/ week of cardio ATM..
But I do train like a crazy b!tch lol...
I do realize Kat has a thyroid issue which can complicate things a lil....
And she also knows her body best..
:)
I just worry she'll burn out...
And it also depends on Kats goals.
If the girl wants to gain muscle she has to eat more one of these days, lol.....
 
Yah eating enough is important, eating too little is just as bad or worse than eating too much. If you are eating too little you will know though as you will lose energy pretty quick. Refeeds really help with this. A really good sign that your calories may need an upgrade is if you turn super human after a refeed. Means you probably were eating a bit low before he refeed.
 
Thanks everyone! I made it to 1650 yesterday. I have been shooting for 1700 everyday. I am totally trusting you guys on the calorie increase! I feel like I eat TONS! Lol ...But I will follow your guidance because you've all been very successful! I have hit that point in my fitness journey that takes a different approach than just "cutting calories and exercising." So, I am open to any pointers and tips you'd like to share!

I do want to gain muscle and loose the fat. (My goals are to be lean and muscular with bf 15% or so. I want to see abs-so wherever I need to be to see them! Lol)
 
I need some new meal ideas...I'm getting tired of my chicken/sweet potato and fish/rice every day! Lol
 
wasme said:
You don't eat lean red meat?
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I do at dinner sometimes...haven't tried it for my meals during the day unless there miraculously some left over from dinner. Lol
 
superbeast668 said:
Lean ground turkey lean beef ground or steaked lean ground chicken
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Good ideas--any fav recipes?

superbeast668 said:
Or look into keto where you'll drop carbs and eat meat and fat
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I've done keto and enjoyed it except for the refeeds - was just not a good thing for a food addict! Haha Hubby hated me on it too because he thinks it's crazy! Lol
 
love2liftkat said:
Good ideas--any fav recipes? I've done keto and enjoyed it except for the refeeds - was just not a good thing for a food addict! Haha Hubby hated me on it too because he thinks it's crazy! Lol
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Not really... Taco seasoning fajita seasoning Italian seasoning chili powder. Usually mix it all with rice.
 
superbeast668 said:
Not really... Taco seasoning fajita seasoning Italian seasoning chili powder. Usually mix it all with rice.
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^^ this is me too.

I also like to use beans for my carbs here and there too.
 
Thanks guys! I'll come up with some new stuff! :)

Pretty tired today...I forget how much less tired I am when I don't work and I get extra sleep! Spoils me! lol I've 3 1.75 ml and a 2 ml dose of the C2K trying to keep up with the summer pace at work! I love being bust at work though- makes time fly!
 
love2liftkat said:
Kids wanted waffles and bacon! So I made me a peanut butter banana protein waffle (no carb) and turkey bacon. Only at 1500 calories for today so I might even add pb on top! :)
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Wow that flavor sounds awesome! I've never heard of that brand. The waffle looked amazing, what your recipe for the protein waffles? Congrats on the PR too!
 
pete8407 said:
Wow that flavor sounds awesome! I've never heard of that brand. The waffle looked amazing, what your recipe for the protein waffles? Congrats on the PR too!
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It is sooo good! I've only seen forza pro at Nutrishop. A guy and his wife own one locally so I try to buy from them here and there! Thank you! It actually was good especially with the natty pb spread on top. Here's the link- I just googled a recipe. :D
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love2liftkat said:
It is sooo good! I've only seen forza pro at Nutrishop. A guy and his wife own one locally so I try to buy from them here and there! Thank you! It actually was good especially with the natty pb spread on top. Here's the link- I just googled a recipe. :D Invalid Link Removed
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Awesome, thank you!
 
Weighing out my meals/snacks for tomorrow and figured I'd share another recipe. This is one of my favs! I usually use F A G E yogurt but they were out at the store. (Wouldn't let me spell it out! Lol) You can use cheesecake pudding mix and add strawberries too!
 

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love2liftkat said:
Weighing out my meals/snacks for tomorrow and figured I'd share another recipe. This is one of my favs! I usually use F A G E yogurt but they were out at the store. (Wouldn't let me spell it out! Lol) You can use cheesecake pudding mix and add strawberries too!
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I bet the pudding mix in the yogurt is delicious!
 
pete8407 said:
I bet the pudding mix in the yogurt is delicious!
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It is pretty dang good! Depending on how much you use, it makes it thicker so more like a pudding or even a cheesecake. There are recipes for no carb/no bake cheese cakes out there made pretty much the same way! It's good with cottage cheese too!
 
love2liftkat said:
It is pretty dang good! Depending on how much you use, it makes it thicker so more like a pudding or even a cheesecake. There are recipes for no carb/no bake cheese cakes out there made pretty much the same way! It's good with cottage cheese too!
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I used it in one of Chef Bobs recipes, came out rather darn good to
 
Hmmm so you can make chocolate cheesecake this way. What about adding in protein powder instead of pudding mix or both how would that work out ?
 
DreamWeaver said:
Hmmm so you can make chocolate cheesecake this way. What about adding in protein powder instead of pudding mix or both how would that work out ?
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Absolutely! You could do either way! The protein powder changes the texture but it's really good and more protein that way!
 
Shoulder day! :) Brought a note book today but no pen! Lol I'm not very good at writing things down anyways- get too involved in the wo that I don't think about it! Haha Chest DOMS wasn't too bad this morning but front delt were burning like crazy real quick! Can't wait to write or find a new routine with chest/shoulders on the same day!

DB Rotations
7.5x30
10x30

Front to side/side to front raises with drag
7.5x20

Triset
Alt side/front lateral raises
10x15/10x15
15x12/15x12
15x12/15x6, 10x10- drop set

Handstand push-ups
3 sets to failure

Seated DB press
25x12
30x12
35x7-failed #8

SS
Standing BB press (to eyes-elbows@90)
55x12
65x10
75-failed
55x12 to failure

Rev flyes on pec deck (lunged to isolate)
75x12
80x12
85x12

Cardio 30 min intervals/LISS

Did an extra set of handstand push-ups to failure
 
Still so amazed by your volume and pace Kat. Great numbers and those trisets must have smoked your shoulder before your DB and BB press superset
 
BigRed1974 said:
Looking good in here Kat!
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Thank you BigRed!

joh408 said:
Still so amazed by your volume and pace Kat. Great numbers and those trisets must have smoked your shoulder before your DB and BB press superset
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Thank you Joh! They definitely did that! They were cramping up bad! Had to actually rest for 60 secs a time or two! Lol

Moving/unpacking boxes of supplies at work today and I've come to the conclusion that it will still be a no go on the squats and deads tomorrow. Pain is improving but not gone yet...think I will try lunges and similar exercises- more iso type exercises tomorrow with the girls so they can get there legs worked as well. I'm gonna rack my brain and search for exercises to try to figure out a good workout. Open to any suggestions! Also thinking about trying out a training program (written by someone other than myself or trainer friend) so feel free to make suggestions for that as well! :D
 
love2liftkat said:
Shoulder day! :) Brought a note book today but no pen! Lol I'm not very good at writing things down anyways- get too involved in the wo that I don't think about it! Haha Chest DOMS wasn't too bad this morning but front delt were burning like crazy real quick! Can't wait to write or find a new routine with chest/shoulders on the same day!

DB Rotations
7.5x30
10x30

Front to side/side to front raises with drag
7.5x20

Triset
Alt side/front lateral raises
10x15/10x15
15x12/15x12
15x12/15x6, 10x10- drop set

Handstand push-ups
3 sets to failure

Seated DB press
25x12
30x12
35x7-failed #8

SS
Standing BB press (to eyes-elbows@90)
55x12
65x10
75-failed
55x12 to failure

Rev flyes on pec deck (lunged to isolate)
75x12
80x12
85x12

Cardio 30 min intervals/LISS

Did an extra set of handstand push-ups to failure
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My hero!!!
 
Nothing wrong with resting a little more. On both in between sets and coming back from injury.

I'm not sure what exercises to do to get around hip issues. Someone else will have to chime in. I've done front squats instead of back squats when I was having problems with hips and groin but moving boxes is similar to weight placement for fronts so that's a no go. Lunges might be okay. Might have to go lighter weight, more isolation stuff so you don't have to worry about the hip hinge and the muscles firing right so you don't overcompensate.

Programs wise I haven't run too many things. 5/3/1 with different accessories, StrongLifts 5x5 and then Mountain Dog. With your goals you could go with like 5/3/1 with big but boring or periodization bible for accessory. I dropped about 40lbs last year using 5/3/1 with periodization bible. All my lifts went up a lot but it got draining at the end. Mountain dog was great for me the past couple months. Great size gains in the right places while leaning out. I can send you MD if you want
 
Let you guys in on a little secret... women generally have more stamina than men in the gym. A lot of you folks probably already knew that. It's smart to take advantage of that. We have some women athletes doing some things that make me want to pass out just watching them.
 
DreamWeaver said:
Let you guys in on a little secret... women generally have more stamina than men in the gym. A lot of you folks probably already knew that. It's smart to take advantage of that. We have some women athletes doing some things that make me want to pass out just watching them.
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All that type 1 muscle fiber FTW. You're right some of these chicks look sadist without breaking a sweat.
 
Joh- that's what I'm thinking- mostly light/isolation work so I keep my back/hip flexors out of it! Yes, I'd love to check out MD! That would be great!! :D

Wasme- yeah I like beans, especially black beans. I don't know why I forgot about them! Thanks to you and Register- I'll probably be adding them next week!
 
Love black beans, black eyed peas, and limas. So, so good.

I dunno if I'd be ballsy enough to destroy my shoulders before putting my BW ABOVE my head. Lol

Nice work, as always!
 
RegisterJr said:
Love black beans, black eyed peas, and limas. So, so good. I dunno if I'd be ballsy enough to destroy my shoulders before putting my BW ABOVE my head. Lol Nice work, as always!
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Oooo black eyed peas! We used to grow them- miss that!! Haha thank you! My shoulders wouldn't go for the 75!

Went for a second session after work. I was just gonna do cardio but decided to get a little arm action in too! The friend of mine who just got married wanted to come along. She feels like her bis are too small so she wanted to train with me! Yay!

SS
High cable curls
10x20
12.5x15
15x12
20x10

Bench dips with feet up
Bw x15
Bw+ 45 plate x12
Switched to reg dips
BW x 8
BW x 8

SS
BB skull crushers /press burnout
45x12/12
55x6/12
45x12/12(there are no 2.5lb plates-ugh!)

BB curls
45x12
55x10
45x12- on FIRE!

SS
Alt DB curls
20x12
20x12
25x9

Single DB extension(both arms)
30x12
30x12
35x10

SS
Cable vbar French press
35x12
37.5x10
32.5x12/vbar pushdown to failure(20)

Concentration DB curl
35x12x 3

Cardio 30 min easy intervals @ 3.5/6mph 2% incline

There was a group of 3 young guys looking at and talking about me- ugh!! really annoying! Just want to tell them to get to work! Lol
 
Ok, so some days being smart is not a strong point! Lol I go to light the grill...turn the gas on high and hit the ignite button--it doesn't work! Oops I forgot...turn to grab the lighter beside me...lift the grate to get closer but obviously take too long---POOOOOF LARGE FLAMES IN MY FACE!!!! Thankfully not burned but I did loose most of the hair on my forearm and singed a bit on my face and around my head! SO DUMB!!! Lol
 
Be careful around fire!

I think you should try a program with more weight but less volume. IMO you're limiting your gains by how much volume you're doing.

I would consider FST-7 as a good workout to try, using a split like:

Chest/calves
Back/shoulder
Bi/tri
Legs

I typically do sets of 12/10/8 with decreasing weight with failure or near failure with each set.

A sample layout would be:

Chest:
Incline db 12/10/8
Incline fly 12/10/8
Flat bb 12/10/8
Hammer strength chest machine 7x12
Calves:
Seated calf 12/10/8
Standing calves 12/10/8
Donkey calf 12/10/8
7x12 on leg press machine or seated calf

Back/Shoulders:
Pullover 12/10/8
Pull-up 12/10/8
Rear delt 12/10/8
Db overhead press 12/10/8
Military press 12/10/8
Lateral raise 12/10/8
Plate raise or hammer strength incline press 7x12
Cable row 7x12

Arms:
Bb curl 12/10/8
Db conc curl 12/10/8
Incline hammer db curl 12/10/8
Skulls 12/10/8
Cgbp 12/10/8
Dips/weight dip 12/10/8
Rope pushdown 7x12
Preacher bb 7x12

Legs:
Squat, hack squat, leg extension 12/10/8
Deadlift, SLDL, good morning or sumo dl 12/10/8
Leg press 7x12
Leg curl 7x12
 
pete8407 said:
Nice couple workouts, you have to watch outm, those grills will get ya:) glad nothing horrible happened.
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Thank you! Haha Ikr! I feel so dumb!

Mystere3 said:
Be careful around fire! I think you should try a program with more weight but less volume. IMO you're limiting your gains by how much volume you're doing. I would consider FST-7 as a good workout to try, using a split like: Chest/calves Back/shoulder Bi/tri Legs
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Thank you Mystere! Very likely that I am...i will definitely look into it! I'm open for a new program! Want results!! :D
 
Happy Friday guys n gal! Took it really easy today...almost everything I tried hurt so I mixed in back. This crap just makes me mad and want to train harder but all other body parts are sore! Hahaha It's just temporary! I have to remember that and train smart! My girls basically did our regular routine with just a few chimes on form from me as I passed by to do something else.

Here's my hodgepodge

Walking lunges
(Total weight)
20x22
50x12x3

ISO lateral rows (weight per arm)
70x12(high bar)
90x12(6 high bar/6 center bar)
105x12 (6 high bar/6 center bar)

Circuit:
Pulldown with row handle (slow)
100x12x3
120x6 (half-ways and squeeze)

Pull-up close grip/wide grip hold-negative concentration
4 sets of 5/ 3 sets of 3

High rope cable row
57.5x12x2
65x12

Free motion lat pulldown (single handles) with pause and squeeze at end
70x12
80x10
90x8

Calf press
5 plate total x20x2
6 plates x15



Single leg extensions (all reps on 1 side then the other)
40x8
50x8
60x8
70x8-top half pulse/squeeze
40x8
30x8
40x10- toe in with slight turn to hot outer quad

Single leg Kneeling leg curls
55x10
65x10
75x10
45x10
45x10

Burnout leg extension (both legs)
110x20

LISS cardio on elliptical 30 mins

Heading now to get final stuff together for a short trip to the beach tonight/tomorrow! :) I hope you all have an awesome day!
 
You make my workouts look like a warm-up :( ;)

Nice job!!

Also have you tried any intra-workout supps? Even just plain BCAA's, to see if it helps with your recovery?
 
jdg76 said:
You make my workouts look like a warm-up :( ;) Nice job!! Also have you tried any intra-workout supps? Even just plain BCAA's, to see if it helps with your recovery?
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Lol no they don't! Thank you!! No, I haven't. I have thought about it but never gone as far as purchasing some. Do you have a fav one or they all basically the same?

wasme said:
....all that volume and even two-a-days.. do you ever stop? Have a good weekend Kat.
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Haha thank you wasme! Just a little crazy! ;)
 
love2liftkat said:
Lol no they don't! Thank you!! No, I haven't. I have thought about it but never gone as far as purchasing some. Do you have a fav one or they all basically the same? Haha thank you wasme! Just a little crazy! ;)
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With stuff like that find a price range you're willing to pay then a flavor you like. Honestly they're all about the same. I personally stick to a 2:1 ratio but I don't even think that matters either.
 
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