Sexyback's GIRL POWER Transformation

[Sexyback]

Diet for today

Diet

Wake(7am): 2 capsules RA
back to bed for 2 hours...haha
Breakfast(9:30): chocolate whey shake with milk
During workout(10am): 1 scoop PW, 1 scoop Storm, 16 oz water
Postworkout(11am): 1/2 cup chicken, 1/2 cup beans
Lunch: small burger
4pm: 2 capsules RA
Snack: All bran buds, 1/2 cup milk, 1 can tuna
Supper: 4 chicken wings, baked fries
Snack: popcorn, cottage cheese & jam

Calories: 1769
Protein: 136g
Carbs: 189g
Fat: 54g
Fiber: 32g

[Spartan]

If I do it that way then I'll have equal amounts of H,M and L days instead of having the L,L,M,H. Would that be enough to see effects or do I need more low days?

I honestly don't believe it matters in the whole sceme. Obviously what you are trying to do is trick and offset the body. Just like a refeed or carb up day after a week long cut will reset your metabolism, this would do much the same. Your body would get the high carbs and expect the same then bam, med or low carbs and will be a constant machine as it is. You can always experiment and see how your body works it out, since no two are the same.

[pu12en12g]

Where is cardio fitting into the 3 day split (if at all) ?

[Sexyback]

I honestly don't believe it matters in the whole sceme. Obviously what you are trying to do is trick and offset the body. Just like a refeed or carb up day after a week long cut will reset your metabolism, this would do much the same. Your body would get the high carbs and expect the same then bam, med or low carbs and will be a constant machine as it is. You can always experiment and see how your body works it out, since no two are the same.

i think experimenting is the key. thanks for the advice!

[Sexyback]

Where is cardio fitting into the 3 day split (if at all) ?

I don't do cardio that much, though I should do it more. My goal would be to have cardio after weights on my upper body days and one longer session on an off day each week. But I have yet to accomplish this goal.

btw my azz hurts! This is the fastest I've ever been sore after a workout. I hope I can walk tomorrow!

[pu12en12g]

I don't do cardio that much, though I should do it more. My goal would be to have cardio after weights on my upper body days and one longer session on an off day each week. But I have yet to accomplish this goal.

btw my azz hurts! This is the fastest I've ever been sore after a workout. I hope I can walk tomorrow!

What would you say is stopping you from cardio ? Energy levels ? Hate cardio ? Time ?

[Sexyback]

What would you say is stopping you from cardio ? Energy levels ? Hate cardio ? Time ?

what's stopping me, well, motivation, and time. It's my own fault really why I don't do it that much.

[Sexyback]

Workout

DB Bench Press: 3x8 @ 25lb DB's
superset with
Bicep Curls: 3x8 @ 15lb DB's

BB Rows: 3x8 @ 85lb BB
superset with
Skullcrushers: 3x8 @ 10lb BB

30 mins slow cardio: 170 cals burned (needed to get the blood flowing in my glutes, so sore today!)

Diet

Wake(9am): 2 RA capsules
Breakfast(9am): 1 scoop whey, 1 cup milk
During workout: 1 scoop PW, 1 scoop Storm, 16oz water
Postworkout(11am): 2 hardboiled eggs
Snack: 1/2 oz almonds
Lunch(2pm): 1 cup chicken, cucumbers in cider vinegar, celery
Snack(4:30): can of tuna, 1/2 oz almonds, 1 tbsp PB
Supper: 1 cup chicken, cucs in cider vinegar, celery
Snack: whey

Calories: 1326
Protein: 175g
Carbs: 35g
Fat: 51g
Fiber: 5g

**veggies not counted in macros

Notes
I'm noticing a temperature increase when working out. Even with my slow cardio (3.5mph) today, I was really sweating.

[SnowFly]

I hate cardio as well and I have absolutely no stamina. Doing 20 minutes on the treadmill of 5mph and I feel like I want to die.

I force myself on the tread at least twice a week though and do 30 minutes, however I accomplish.... but I have to tell you, if its not the one thing in the world I hate the most.... Ick. Everytime Im on there I think to myself, "there is no way I can keep this going for years to come". Youre not alone!!

[Sexyback]

I hate cardio as well and I have absolutely no stamina. Doing 20 minutes on the treadmill of 5mph and I feel like I want to die.

I force myself on the tread at least twice a week though and do 30 minutes, however I accomplish.... but I have to tell you, if its not the one thing in the world I hate the most.... Ick. Everytime Im on there I think to myself, "there is no way I can keep this going for years to come". Youre not alone!!

the nice weather doesn't help with my motivation, but my fiance and I try to get out every Sunday for an hour long bike ride.

[timberwolf]

the nice weather doesn't help with my motivation, but my fiance and I try to get out every Sunday for an hour long bike ride.

The nice weather actually motivates me. I stopped using the treadmill and now do all my running on the track next door to the house. Lets me work on my tan to boot.

[Sexyback]

The nice weather actually motivates me. I stopped using the treadmill and now do all my running on the track next door to the house. Lets me work on my tan to boot.

we don't have a track in our town, I could run on our road, but I"m afraid I might get attacked by a dog or a crazy farmer! *lol* And with the humidity here, I wouldn't be able to go that long. (I know, more excuses)

[SnowFly]

Our "nice weather" demotivates.. once its at about 110 - 120 degrees.... you dont really want to go sweat it up!

[sarahalyse]

Our "nice weather" demotivates.. once its at about 110 - 120 degrees.... you dont really want to go sweat it up!

oh my that is hot! i've lived in texas most my life and now south florida so i know hot and humid...but man 110-120 is HOT!

[timberwolf]

we don't have a track in our town, I could run on our road, but I"m afraid I might get attacked by a dog or a crazy farmer! *lol* And with the humidity here, I wouldn't be able to go that long. (I know, more excuses)

The track belongs to the high school next door. So alot of people walk their dogs in the centre and when I start running a dog does sometimes chase me.

But 110-120 degrees outside... I'd probably forego running too.