New updated workout, out with old in with new..

[Bonnie]

Yes the ab fat, at least the very lower part, still retains fat, though it is shrinking daily from the hips inward ? Keep going & hope for the best, its all a person can do, though I think I'm going to replace my banana with a negative calorie fruit choice with less carbs.The 135 lb actually feels lighter than the 130, which makes no sense, unless its weight distribution of one plate vs 2 or 3 ? .I seen a chick in the gym shortly after I started the full body program, breeze over to the squat rack, slap on 2 x 45 lb plates & do a set of 3 full squats, tiniest framed girl, blew my mind.Right then & there I knew anything is possible.Yesterday I was doing my pull ups & a lady said " that was awesome " she had just been over at the pull ups assist machine.Told her if she keeps them up, she too will be able to do them

[fitoverforty]

yeah, I'm all about the negative calorie foods now! LOL!
As for fruits, replacing your banana with a more negative calorie fruit might be a good idea as long as the trade off doesn't take away what the banana gives you.

Found this article that lists all the nutrients and fiber content of various fruits, it is a great way to compare what gives what. Check out the blackberries!!
http://www.healthalternatives2000.com/f ... chart.html
the pomengranate wins I think with 4.71 g. protein and 11.3 dietary fiber, although I have no idea how to eat one.

[feelin-great]

Bonnie, I sure wish I had your willpower when it comes to food choices! I eat healthy most of the time, but I don't think I could ever be as strict as you are, especially with the fruit and carbs! But I guess if I ever plateau it is something to think about

[Bonnie]

Yes..lol..it has come down to the nitty gritty, with this fat, sometimes I find myself drooling over fruit, like a person would over a chocolate sunday Though when I look in the mirror I can see it is working & at this point, it is what keeps me going, the whistles from men on the street add encouragement too, god bless men

[fitoverforty]

god bless men

amen to that sista!

[fitoverforty]

question: so the more dietary fiber a fruit has, the more negative calorie burn it has, correct?
so on that link I posted, I should look for the fruits that have the most protein and the most fiber - right?

[Bonnie]

Yes, I think that is how it should work, at least one would think more fiber = harder to digest.I personally don't care at the amount of protein in vegs & fruit, because I make sure it is in each meal, with meat.

Todays Workout

HIIT elliptical Res lvl 8

5 intervals 30/90 secs
5 mins @ 2.9
20 mins @ 4.5 ish

[fitoverforty]

I have a hard time eating meat with fruit. I guess because I have always thought of fruit as a sort of snack between meals kind of thing and meat as a main staple for a meal. It's a whole new way of thinking about food and eating for me. Having 6 "meals" instead of 3 meals and 3 snacks in between. When i first joined here I would read Cassie's meal suggestions and she would have chicken breast listed for a breakfast food. And I thought - who does that? I couldn't imagine eating grilled chicken before lunch - but now I am learning to think differently.
My breakfast is usually an apple (negative calorie, yay!) and 2 tbsp. PB (7 g. protein), so do I need meat on this meal? Yesterday I added a protein shake with it for an added 15 g. protein. How many grams of protein should I be trying to get in each meal?

[Bonnie]

I think les or boss man once mentioned 23 grams, that is what I shoot for.Yes peanut butter is ok, but not exactly a " lean " choice, not for me anyway.I'm even limiting my yummy cheese to once a day, sigh.Yeah I used to read cassie's entries too & think eww meat before lunch, hideous.I still tend to have a shake & fruit for breakfast, on weights day I will have half my oatmeal before, half after, cardio days I now skip the oatmeal & off days I skip the fruit & oatmeal & end up eating six meat, veggie packed meals, snacks don't exist for me anymore, all the same size meals.It has taken eleven months to be able to achieve this level of eating.I just hope my boss decides we should have 1/2 hour for lunch, because the way I need to chow down that food in 15-20 minutes, people should be tucking away small children & pets, for fear they get sucked into the vortex Hate rushing my food.My journey into fitness & nutrition begins tomorrow with my first course, hope to suck all that knowledge up like a sponge

[sandigirl06]

Good luck on your first day at school, Bonnie! You are incredible!

[Bonnie]

Thanks, nice to see you drop by

[Bonnie]

Todays Workout

Weigh in..113.5

I was afraid to weigh myself, because at this would be the heaviest time of month, think my eyes bugged out when I read the scale..2.4 lb loss. I'm LOVING this carb cycling.

Chin ups
1 x 10/8/8
with
Split squats
3 x 8 x 100

Push ups
3 x 12
with
One arm row
3 x 8 x 35/40

Seated row
3 x 8 x 80

Tricep press downs
3 x 8 x 70
with
Bicep curls
3 x 8 x 55

Lying leg raise w rev crunch
3 x 10
Planks
2 x 1 min
Side planks
2 x 30 seconds

[Bonnie]

Boss man, I just read an article about creatine to see how much & when one should take it, if its not an issue could you help me to understand when to take it, pre or post workout & how much.The label on the product says 5 g up to 3 x daily.

[fitoverforty]

113.5 - Good god woman! 2.4 lbs. in one week is incredible, especially for someone at your fitness level, with hardly any body fat to speak of. Do you have a certain goal in mind? Is your diet going to remain this way after you achieve the body fat/fitness level you are after? How will you "maintain" it after you get there. Obviously these are questions i am no where near having to think about yet...LOL! But I hope to one day get to a place of diet maintenance and not so much diet loss.
I'm in awe of you Bonnie.
Question: on your cardio days - you only have a shake and fruit for breakfast and a shake and fruit post workout? No meat? Then on off days you take out the fruit and shake and replace with meat & veggies?
If you don't mind, could you type out an example of your carb day, and your non workout day diet? Thanks.

I don't really have weight days now, so my main diet is low carb all the time, trying to dislodge this belly fat!

[Bonnie]

I don't know what happens when one finally reaches their goal in the diet department ? I hope to find out when the last of the body fat goes..hopefully, swanso said this is for 28 days, think I've put in maybe 10 so far ? Would need to check on the other thread as to my start date.

My cardio days

shake & piece of fruit

workout

shake

meat & veggies

meat & veggies & 1/4 inch of cheese

meat & veggies & salad

shake or meat & veggies

Off days

shake or meat & eggs

meat & veggies x 4 + one meal with the cheese usually lunch.Salad at dinner.

shake or meat & veggies