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Ms_Mac is getting lean with EvoMuse.:)

ms_mac said:
I took a gander on the scale this morning.......exactly 125.6lbs. HAHAHA! This damn thing has not moved in 4 weeks. It has read exactly 125.6lbs for a month. So I am done with that thing. Packed it away and going back to not weighing myself. Measurements only from now on. A couple people at my gym the other day told me I was "leaning out" and "ripped up" so I will take random comments over random numbers any day. LOL!
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Chances are, if you weight yourself at the same time every day in the same condition and the scale weight is not changing but you can SEE changes, then you are in fact losing bodyfat and gaining muscle mass - doing this will make you appear leaner and like you have "lost weight", even if you go down (or sometimes up) re clothing (dependent on where you have been gaining muscle/losing fat). As you've learnt, it is BODY COMPOSITION and NOT body mass (scale weight) that MATTERS :)
 
Rosie Chee said:
Chances are, if you weight yourself at the same time every day in the same condition and the scale weight is not changing but you can SEE changes, then you are in fact losing bodyfat and gaining muscle mass - doing this will make you appear leaner and like you have "lost weight", even if you go down (or sometimes up) re clothing (dependent on where you have been gaining muscle/losing fat). As you've learnt, it is BODY COMPOSITION and NOT body mass (scale weight) that MATTERS :)
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Scales like how you feel and see yourself does not. Keep up the good work. I had to stop weighing myself everyday do it once a week
 
Sun April 23rd 2017

10K run in the books for today - 59:06. Not too bad for not running that distance in a really long time.:) I will take that!
 
Mon April 24th to Sat April 29th 2017

Looks like I have some big catch up to play......OOPS!

Mon April 24th - unplanned rest day. I did not sleep much the night before....maybe an hour. Insomnia happens to me every once in a while and I just could not face a power leg day on no sleep.:(

Tues April 25th - Upper Power:

Incline Bench - 4*5 - 100lbs
TBar Row - 4*5 - 65lbs added to the bar
Machine Bench - 4*4,3,3,3 - 150lbs
Reverse Pulldown - 4*5 - 120lbs
Machine OHP - 4*3,3,2,2 - 110lbs
BB Static Overhead hold - 4*70 sec - 50lbs
Chin ups - 4*5,4,3,4
Tri Press w\rope - 4*4,3,3,3 - 30lbs

Wed April 26th - Lower Hypertrophy:

Back Squat - 4*12 - 100lbs
Calf Raise - 4*20 - 100lbs
Good Morning - 4*12,12,9,8 - 85lbs
Leg Ext - 4*10,8,8,8 - 80lbs
Leg Curl - 4*12,10,10,8 - 70lbs
Obliques - 4*20 - 25lbs

Thurs - April 27th - Upper Hypertrophy and cardio:

Bench - 4*12,10,8,8 - 90lbs
BB Row - 4*12 - 95lbs
Cable Fly - 4*12
Vertical Press - 4*12,10,10,8
BB Front Raise - 4*12,10,8,8
Cable Lateral - 4*12
BB Curl - 4*12,10,10,10
Tri press Straight Bar - 4*12

Cardio - Hill training:

TM at 8%:
(3 min @4mph, 1 min@6mph) *10
5 min @4mph

45 mins total time
3.29 miles

Fri April 28th - Lower Power:

RDL - 4*2 - 185lbs
Leg Press - 4*3,3,2,2 - 680lbs
DBDL - 4*5,5,4,4 - 65lbs
Goblets - 4*5 - 65lbs
Calf Raise Machine - 4*22,22,20,20 - 270lbs

Sat April 29th - REST!
 
Sun and Mon April 30th and May 1st 2017

Yesterday was just a cardio day - took it outside - ran a 4 mile loop with my son riding his bike beside me. These are my favorite runs.:)

Today - Lower Hypertrophy and cardio:

Back Squat - 4*12 - 105lbs
Calf Raise - 4*20 - 105lbs
Good Morning - 4*12 - 85lbs
Leg Ext - 4*8
Leg Curl - 4*12,10,8,8
Leg Raise - 4*10
Obliques - 4*12

Cardio - 36 min on the "beast".:(

So I am going reschedule my photoshoot. It was scheduled for May 20th - 19 days away - and I just don't feel ready yet. I am going to play it by ear for now and just book when I feel ready - thinking I have another 6 weeks or so to go. I am changing macros around this week - incrasing protein and dropping some carbs....keeping cals the same as there is no way I can function on below 1700. So changing macros and stepping up the cardio and lets see what happens...
 
ms_mac said:
Yesterday was just a cardio day - took it outside - ran a 4 mile loop with my son riding his bike beside me. These are my favorite runs.:)

Today - Lower Hypertrophy and cardio:

Back Squat - 4*12 - 105lbs
Calf Raise - 4*20 - 105lbs
Good Morning - 4*12 - 85lbs
Leg Ext - 4*8
Leg Curl - 4*12,10,8,8
Leg Raise - 4*10
Obliques - 4*12

Cardio - 36 min on the "beast".:(

So I am going reschedule my photoshoot. It was scheduled for May 20th - 19 days away - and I just don't feel ready yet. I am going to play it by ear for now and just book when I feel ready - thinking I have another 6 weeks or so to go. I am changing macros around this week - incrasing protein and dropping some carbs....keeping cals the same as there is no way I can function on below 1700. So changing macros and stepping up the cardio and lets see what happens...
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Nice!!
 
Tues May 2nd 2017

BEAST73 said:
Nice!!
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Thanks Beast.:)

Upper Hypertrophy and cardio:

Bench - 4*12,12,12,9 - 90lbs
BB Row - 4*12,10,9,8 - 100lbs
Cable Fly - 4*6
Vertical Press - 4*12
Cable Lateral - 4*12
Incline Rear Fly - 4*12
Cable Curl - 4*12
Tri Press w\straight bar - 4*12,10,9,9

Cardio:

TM at 9% - (4 min @3.5mph, 1 min@5mph)*6
TM at 5% - (4 min @4mph, 1 min@6mph)*3

45 min total
 
Wed May 3rd 2017

Lower Power and Cardio:

RDL - 4*3 - 185lbs
SLDL - 4*5
Leg Press (pin loaded) - 4*5
Goblets - 4*5,4,4,4
Calf Raise - 4*25,20,20,20
Butt Lift Machine - 4*5

Cardio - Farmers Walks - 50 sec on with 30lbs db's, 1 min rest - repeat *10.....first time I have ever done Farmers Walks - tough! No idea how many cals burned though....anybody hazard a guess? Works out to 8 min walking with 30lbs in each hand....I'd say thats gotta be worth at least 100. I know the afterburn is where its at though, but would still like to know.
 
ms_mac said:
So I am going reschedule my photoshoot. It was scheduled for May 20th - 19 days away - and I just don't feel ready yet. I am going to play it by ear for now and just book when I feel ready - thinking I have another 6 weeks or so to go. I am changing macros around this week - incrasing protein and dropping some carbs....keeping cals the same as there is no way I can function on below 1700. So changing macros and stepping up the cardio and lets see what happens...
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Definitely got to feel good when shooting - I know this well, although sometimes you just do it anyway because it's been paid for and when you look back, you see that you weren't in as bad conditioning as you thought perhaps... but, when you feel comfortable and ready for it - 6 weeks should be PLENTY of time...

As far as macronutrients, do you know what your body responds best to? And have you considered calorie cycling, where you might do higher days re higher carbohydrates, since you're dropping those down and increasing protein. There IS a reason that the leanest people in the world employ this method. That said, it does take knowing your body and experimenting to get to know it, to find and do what works best for it.

All the Best!
 
Sun May 7th 2017

Rosie Chee said:
Definitely got to feel good when shooting - I know this well, although sometimes you just do it anyway because it's been paid for and when you look back, you see that you weren't in as bad conditioning as you thought perhaps... but, when you feel comfortable and ready for it - 6 weeks should be PLENTY of time...

As far as macronutrients, do you know what your body responds best to? And have you considered calorie cycling, where you might do higher days re higher carbohydrates, since you're dropping those down and increasing protein. There IS a reason that the leanest people in the world employ this method. That said, it does take knowing your body and experimenting to get to know it, to find and do what works best for it.

All the Best!
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I have tried the carb cycling route many years ago when I was competing....it did not work out so well....my body just does not function without at least 100 grams. Any lower than that and my energy totally shuts down. Not willing to do that.:) Right now I have dropped to 125 and so far so good.

So way behind again on updates. Workouts and cardio all complete for last week. I am going to just start fresh with today. Cardio day - ran 3.5 miles in 34 minutes.

I am now officially all out of Evomuse products for this cut. Used my last serving of DCP last night. Just relying on Radiate to carry me through.:)
 
Sounds like your still in it to win it! And I'm right there with you in regards to carbs.
 
Sounds like you know how your body responds pretty well! That's one of the hardest things to figure out! I'm sure you will be where you want to be in 6 weeks! Keep up the awesome work girl!!
 
ms_mac said:
I have tried the carb cycling route many years ago when I was competing....it did not work out so well....my body just does not function without at least 100 grams. Any lower than that and my energy totally shuts down. Not willing to do that.:) Right now I have dropped to 125 and so far so good.
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CALORIE cycling does not mean you have to cycle your carbs. And not saying lower carb days (if you did so) have to be low like most would go low. I know I do best on 400+ grams of carbs a day, with best results overall aesthetically, athletically, and physically as well. Knowing your body is a wonderful thing. Remember that it also does change as you get older and things happen, etc., so always being open to experimentation with some things is good, even though, like you, there are some things I would likely never do or allow again because of the way it went before. As long as you're continually making progress, carry on!
 
Sun - My 7th to Sat May 13th - Week 15

Sorry guys about not posting - huge update.;)

Sun May 7th - Cardio:

Ran 3.5 miles in 34 min.

Mon May 8th - Lower HyperTrophy and cardio:

Back Squat - 4*12,12,10,8 - 110lbs - Superset with Calf Raises - 4*20
Good Mornings - 4*10,8,8,8 - 90lbs
Leg Ext - 4*8 - 80lbs
Leg Curl - 4*12,11,10,8 - 70lbs
Straight Leg Hanging Raise - 4*12,10,10,10
Glute Machine - 4*12 - 90lbs (never used this before....wasn't sure of weight, but this was a bit on the lighter side)

Cardio - Farmers Walk with 25lbs KB in each hand - 2 min on, 1 min rest *10

Tues - Upper HyperTrophy and cardio:

Bench - 4*12 - 90lbs
BB Row - 4*12,12,10,10 - 100lbs
Incline Fly - 4*12 - 25lbs
Vertical Press - 4*12,12,10,8 - 75lbs
Cable Lat - 2*8 - 10lbs, 2*12 - 7.5lbs
Incline Rear Fly - 4*12,12,10,10 - 15lbs
Cable Curl - 4*12,10,10,10 - 22.5lbs
Tri Press - 4*12,12,10,9 - 25lbs

Cardio - Treadmill at 9% - (4 min at 3.5mph, 1 min at 5.5mph)*6, 5 min at 3.5mph - 35min total

Wed May 10th - Lower Power and cardio:

RDL - 4*4,3,3,3 - 185lbs
Techno Leg Press (pin loaded) - 4*5 - 340lbs
BB SLDL - 4*5 - 145lbs
Goblets - 4*5 - 70lbs
Calf Raise - 4*25,22,20,20 - 270lbs
Glute Machine - 4*5 - 180lbs
Obliques - 4*15,12,12,12 - 27.5lbs
Hanging Leg Raise - 4*12,12,10,10

Cardio - Treadmill - 2%, 4.5mph for 45 min

Thurs May 11th - Upper Power and cardio:

Incline Bench - 4*3 - 105lbs
TBar Row - 4*5 - 75lbs
Machine Bench - 4*4,4,4,3 - 150lbs
Reverse Pulldown - 4*5,4,4,4 - 122.5lbs
Machine OHP - 4*5 - 110lbs
BB Static Hold - 4*60sec - 60lbs
Chin Ups - 4*5,5,5,4
Tri Press w\rope - 4*5,4,4,3 - 30lbs

Cardio - Jump Rope:
(30 sec on, 30 sec off)*10
(1 min on, 1 min off)*5

THIS WAS HARD!!!!

Fri May 12th - Lower HyperTrophy and cardio:

Back Squat ss Calf Raise
4*12,10,10,8 - 115lbs.........4*20 - 115lbs
Good Mornings - 4*12,10,8,8 - 90lbs
Leg Ext - 4*10 - 80lbs
Leg Curl - 4*12,12,11,10 - 70lbs
Glute Machine - 4*12 - 135lbs
Hanging Knee Raise - 4*20,15,15,15
Obliques - 4*20 - 25lbs

Cardio:

Farmers walk with 25lb KB -( 2 min on, 1 min off) *5, (80 sec on, 1 min off)*3
Jump Rope - (30 sec on, 30 sec off)*10

Sat May 13th - REST DAY!!!!! YIPPEEE!!!!

And the scale finally moved! Down to 122.6lbs. :):):)
 
I think Farmer Walks are a very underrated exercise, imo. Excellent job!!
 
SFreed said:
I think Farmer Walks are a very underrated exercise, imo. Excellent job!!
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I have only done them twice now. They are certainly a great cardio workout, I think I will keep them in my rotation. Thanks for sticking around.;)
 
Sun May 14th 2017 - Week 16

Just a cardio day today - did some trail blazin':

4 miles in 53:56 - speed walking...
 
Mon May 15th 2017

Upper Hypertrophy and cardio:

Bench - 4*12,10,9,8 - 95lbs
BB Row - 4*12 - 100lbs
Incline Fly - 4*12 - 25lbs
Straight Arm Pulldown - 4*12
Cable Lat - 4*8 - 10lbs, 1*20 - 5lbs
Incline Rear Fly - 4*12 - 15lbs
DB Curl - 4*12 - 22.5lbs
Tri Press w\straight bar - 4*12 - 25lbs

Cardio - treadmill:

5 min @6mph
(1 min @4, 1 min @9)*5
5 min @6mph
(90 sec @4, 30 sec @10)*5
8 min @6mph

4 miles total
 
I am so behind in here.:( Busy busy!! Sorry.:( I have been getting all my workouts and cardio in, so don't think I am slacking there.;)

I am giving this cut 2 more weeks then I am done, no matter where I end up. At that point it will have been 18 weeks of dieting. I almost think I should have done a hard and fast cut rather than the slow approach. I can't handle dieting for soooo long!

So starting June 4th I am going to gradually bring calories back up to maintenance.....hang at maintenance for the summer and maybe a building phase in the fall....maybe. Or maybe I will just hag out at maintenance forever.:) We shall see..
 
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