Yes, this is my before nutrition photo.  Taken 5 weeks ago. And the top is after.  After being on a meal plan for 5 weeks.  Finally I am seeing the results I want… 

In April of 2009 I began what would quickly become my new addiction (translation…I love it!): strength training!!!  From the beginning I have committed to 5 days a week of really good workouts.  Went right to the ‘man zone’ and never left!  A year into it I was still not seeing these amazing results I desired, so I changed gyms.  Went from big box gym to smaller gym, personal training program, and continued to hit it hard. And still the scale would not budge, and my body fat was relentless.  There were changes in my body, I was building muscle, I could feel it.  But not enough for the training I was doing. 

5 weeks ago I met my nutritionist.  We started a dialogue, he was a fountain of information, and before I knew it I was on a meal plan.  It included eating 6 times a day and a variation of high carb days, medium carb days, and low carb days to correlate with my workouts.  So, I followed it.  He insisted I take before pics and weekly progress pics.  So I did.

The pictures tell the story.  Every week I take pics and every week I am blown away by what I see.  When I started working out people said “Nutrition is 75% of the equation.” I wasn’t ready to hear it. 

Now I know it is true.  I have lost 5 pounds, I have dropped body fat, and I have lost inches in 5 weeks that I didn’t lose in over a year. I know if I am looking forward to taking pics of myself we are in a good place!! A very good place.

So off to the gym I go!!  I have a back to build and triceps to work over!! :)

thank god for whey!  It’s the only way I can get enough protein in my diet.  :)

Today I mixed one scoop with my XB drink and it tasted like a YUMMY creamsicle.. :p

Changed the workouts.  After 9 weeks of strength training I am now doing hypertrophy training.  What the heck is that you say????  Key word:VOLUME! 

Leg training last night consisted of:

5X15 Leg Ext

5X15 Curls’

Calf Raises

3X25 leg Press

5X12 squats

8X4 DB Squats

3X15 Ins and Outs each

And I could feel it!!!

Day two of new eating regimine!  I did well.  No cheats even with all the stress of everything happening with my dad.  Still had a hard time finishing all of my eggs this morning, but I am really anxious to see what the results are soo I will be dedicated for the next 5 weeks.  This week is the VERY LOW carb week.  I am trying to rev up my fat burning…a 40 year old me needs a little help and hardcore workouts alone are not cutting it.

wiredfitness:

Is your quest to shed those extra pounds on target or way off the mark? We asked MF weight-loss adviser Christopher Mohr, Ph.D.,R.D., to weigh in on what works and what doesn’t.

On Target

Drink More Water
It’ll flush away sodium, which bloats you. You’ll also be less likely to down high-calorie beverages. People often underestimate how important hydration is when it comes to losing weight.

Cut Calories
You’ll never lose weight until you change your diet. Americans have grown accustom to large portions at the dinner table. The bottom line is you’ve got to take in fewer calories than you are burning each day. Period.

Running Intervals
Ever notice how sprinters have extremely lean, toned bodies? Sure, they spend half the day training on the track, but even the average person can greatly benefit from 10-20 minutes of interval training each day. There’s no better way to burn off fat.

Fill Up On Fiber
Fiber allows you to make the most of the food you eat, because it keeps you full longer than any other food. Load up on lots of fruits, vegetables and whole grains every day.

Pop a Multivitamin
They can fill in gaps in your diet but don’t expect them to work miracles. You still need to rely on a nutritious diet in order to maintain healthy metabolism.

Off the Mark

Skip Breakfast
The morning dash to get shower, dressed and out the door usually results in you skipping the most important meal of the day. Bad move. The meal keeps your body’s metabolism stoked and burning strong throughout the day.

Light Weights, High Reps
While good for toning, this method doesn’t burn much fat at all. Increasing the weight accordingly allows your muscles to work harder and burn more calories — even after you leave the gym.

Slash Carbs
An active person can’t simply go without carbs. In fact, your body needs at least 100 grams a day for energy. Always remember to maintain a balance of carbs, protein and healthy fats in your diet. This gives you what you need in terms of energy, muscle growth and recovery.

Swear Off Your Favorite Foods
Anytime we want to drop few pounds, most of us immediately slash all comfort foods from our diets. The problem is you’ll eventually cave, and it won’t be pretty. So enjoy a treat once in a while — just remember that moderation is key.

Train, But Just Barely
Any degree of training is better than nothing at all. But you can only get out of something what you put in. Remember, losing weight isn’t just a matter of going to the gym once a week. It also involves lifestyle changes. Talk a walk on your lunch break, park on the opposite end of the parking lot at stores, and do more yard work (your girl will love the new you).

Postworkout Snack
People love to reward themselves for a hard day at the gym. But, remember, many granola and protein bars are also packed with extra calories — don’t cancel out all the hard work you just put in at the gym.

Load Up On Diet Snacks
Another misconception in the diet arena. Baked chips and fat-free candy are still junk food. Train your body (and mind) to think of fresh fruit and vegetables as delicious snacks. After 30 days, you’ll be surprised at how you start to crave these nutritious foods.

Treadmill Marathons
When it comes to losing weight, people always put the emphasis on cardio. While running and biking is highly recommended, you still need to get in some strength training. Working those muscles is what really fires up the metabolism.

Day 4…no sun.  Blah.  Is it summer yet??

Had a one hour massage today.  My first EVER! Happiness. :)

Body fat measurements today…no change in the percentage.  still.  but my body fat is having fun shifting itself around.  So stupid.  My body seems to lose it here and store it there and then SHIFT.  But I know how hard I am working out and I see the changes so i don’t put too much stock in the numbers.  One of these days it will cooperate with me.  Or not.  I know I need to fix my nutrition…the last missing piece. 

Back to work tomorrow!! :) Hoping to see sun. 

So…a few changes I have noticed that I attribute to my changed lifestyle (exercising!!): Went out to a fave Mexican restaurant Friday night.  Probably been a good 6 weeks since I have done this.  For the first time ever I could not eat the food.  It was so salty!!  I never tasted all of the salt before but suddenly that was all I tasted.  Which is good because I won’t be craving that anymore.   

Also I no longer even think about drinking alcohol in large quantities.  Once a month I might have a beer ((a really good beer, not the Miller, Bud Light crap).  But that satisfies my taste and I end up drinking ice water the rest of the night.

These are not things I intended to change.  These are changes that I am assuming are a byproduct of the hard work and changes that are happening within.  Interesting….

I am hoping to get a reading on my bodyfat percentage tomorrow at the gym.  Its been 6 months….lets see if I get it done and what it says.  But either way…I am good. 

Squats

Partial Deadlifts

Deadlifts

DB Curls

Lat Pulls

and a whole bunch of other fun stuff!! 

The only ‘problem’ with eating every two-three hours is I am continuously hungry!!

Breakfast…steel cut oats w/ raisins, cinnamon, and flax seed

Snack…protein shake w/ milk and 1/2 banana

Pre-workout snack…other 1/2 banana

Off to the gym.  :)