Late, Broke & Doin' It Anyway!

[tankygirl]

Found out today that the 2013 comps that I was aiming to do are two months earlier than I thought! SHIT!!!
I have had two years off and spent that time adding muscle and I was hoping to use a USA Coach from now until the comps to bring back my focus and give me a new perspective on training and competing.
As soon as I made that decision I have had HUGE unexpected costs arrive, broken car, huge vets bills, and now a water leak repair that is more than totally cleaning out the money I had started to scratch together to get the coach, of course Christmas is approaching as well and being a Nana is a little expensive :)

So this is it! My Journal to get my arse to the comps by myself (with hopefully help from you amazing group of people) I have done 5 comps already so I am not a newby but have always thought I needed a coach to be accountable for...
Well I am now old enough and ugly enough to stand on my own two feet (firmly planted inside 5" heels) and do this!!!

I am 52, 5'9", currently 160lbs, have always used low carb nutrition, also at the end (1 week to go) of a 13 week primo cycle (which I love and would like to repeat soon) and I am holding water (which I do no matter what AAS I use).

I will be starting with 30 mins cardio everyday - on spin cycle & walking and will be weight training 5 days a week very early in the morning, will combine low and high reps in my workout as I am very lean in legs and upper body but hold fat mid section.
Currently using no supplements due to financial situation and would love to hear what everyone thinks are their "essentials no matter what" for their comp prep.

As soon as I can I will be using L-Carnitine, BCAA's, L-Glutamine & a pre-workout although still trying to find one worth using since DMAA was banned...
Will star off without a fat burner but may concider T3 later in the picture, have used it before and had good results. I have no thyroid so am on perscribed synthetic Thyroxine which I have increased for previous comps but preferred adding T3.

Would really appreciate any advice or pointers on my nutrition below....

Total cals 1445
Total protein 214g
Total fat 29.5g
Total carbs 70.5g
meal 1 post training - oats.eggwhite,blueberries - 308cals, P 20.5, C 41, F 5.5
meal 2 tuna, broccoli - 211 cals, P25.7, C .8, F9.8
meal 3 chicken, salad, sweet potato - 345cals, P 50.9, C 17.4, F 5.8
meal 4 egg whites, cinnamon - 131cals, P28.2, C3.5, F0.7
meal 5 chicken, salad - 289cals, P49.3, C5.3, F5.7
meal 6 protein shake. - 161cals, P30, C2.5, F2.0

Now to get off my arse and start this comp prep!

[The Prodigy]

Do you work with someone for contest prep?

I love the title of this journal! I will be following along! Here to support you in anyway I can!

[tankygirl]

Do you work with someone for contest prep?

I love the title of this journal! I will be following along! Here to support you in anyway I can!

Hi Gail! I do usually have a coach but was hoping to use your one for this prep, feel like a total fool cause I contacted him then all the financial shit went down and now I can't use him.
I am starting this alone and hopefully in the Nerw Year will be able to contact Dave again and see if he still want's to work with me.

I have now organised meals and workouts to start tomorrow morning. today will be spent prepping all the weeks meals and getting in a beach walk then into it big time tomorrow.

[Waylon]

Behind schedule and without proper resources is no way to compete and expect success... but best of luck and I'll be sure to stay updated on this one

[The Prodigy]

Hi Gail! I do usually have a coach but was hoping to use your one for this prep, feel like a total fool cause I contacted him then all the financial shit went down and now I can't use him.
I am starting this alone and hopefully in the Nerw Year will be able to contact Dave again and see if he still want's to work with me.

I have now organised meals and workouts to start tomorrow morning. today will be spent prepping all the weeks meals and getting in a beach walk then into it big time tomorrow.

I am saying this with all the love I have in my heart...if you are really THAT financially strapped DON't compete! It's not worth it!!! Trust me on this one! I am still trying to get my house back and eating real food and working my rear off to do it..because I chose getting a pro card over taking care of my life and those I love....

I know it sucks...but take time off to work...competing will always be there!

[tankygirl]

I am saying this with all the love I have in my heart...if you are really THAT financially strapped DON't compete! It's not worth it!!! Trust me on this one! I am still trying to get my house back and eating real food and working my rear off to do it..because I chose getting a pro card over taking care of my life and those I love....

I know it sucks...but take time off to work...competing will always be there!

Thanks Gail for the wonderful advice and I know that this is not the ideal way to get ready.

What I am going to do is aim for March and give it my best shot with what I can afford, if it doesn't work out I will carry on until Sept for the next round of comps.

At this point I really need a focus for my training and I have spent the last few months lost without a real solid time goal waiting to get ready for the May comps block to roll around.

Then suddenly I discover that the one I really want to do is in March not May and it's time to move my old arse!

Ohhh and i know there will always be another comp although at 52 I am starting to push the boundary of "timeleft" lol.

hey Waylon, I know it's not perfect... but when in life ever perfect and it's a challenge I want to face :)

[tankygirl]

4.30am Chest & Tri's
Incline DB Press 12x22, 12x30, 12x38.5, 12x38.5, 20x22
Flat Bench Flye 15x22, 12x22, 12x22, 20x22
Cable xover 15x30, 15x40, 15x40, 20x30, 20x30
Tricep straight bar pushdown s/set rope pushdown
12x65 x 5 straight bar
12x23, 10x23, 9x23, 10x23, 12x23 rope
med ball crunches 6kg 20, 20, 20
Bench leg raises 20, 15,12
20 min walk
tonight 35 min HIIT on spin cycle
food as per diet

[curvygirl]

Hiya! Will be following you along your journey. :)

Sometimes we are bound & determined to do what we have to do! Wishing you all the best. Lots of support to be found here! Peace!

[PFEPerformance]

Welcome!! Came to the right place for support and accountability! What do you compete in (Bikini, Figure, Physique, BB..etc...)?

Your cals "look" a bit on the lower end for your height or are these prep cals that you have adjusted?

[The Prodigy]

Thanks Gail for the wonderful advice and I know that this is not the ideal way to get ready.

What I am going to do is aim for March and give it my best shot with what I can afford, if it doesn't work out I will carry on until Sept for the next round of comps.

At this point I really need a focus for my training and I have spent the last few months lost without a real solid time goal waiting to get ready for the May comps block to roll around.

Then suddenly I discover that the one I really want to do is in March not May and it's time to move my old arse!

Ohhh and i know there will always be another comp although at 52 I am starting to push the boundary of "timeleft" lol.

hey Waylon, I know it's not perfect... but when in life ever perfect and it's a challenge I want to face :)

This is true..life is NEVER perfect!

[tankygirl]

Welcome!! Came to the right place for support and accountability! What do you compete in (Bikini, Figure, Physique, BB..etc...)?

Your cals "look" a bit on the lower end for your height or are these prep cals that you have adjusted?

I compete in figure (which is called physique over here - Australia) I have just started prep so the cals are lower but would be interested in what you would have thought I should be on for my height:)

[tankygirl]

4.30am Back & Bi's - quick session due to early clients
Wide Lat p/downs
12x60, 12x75, 12x75, 8x95, 20x60
Seated Row
12x75, 12x95, 10x115, 8x115, 20 x 75
rear Delt cable fly
15x15, 12x20, 12x20, 10x20
DB Bicep curl - standing
12x18, 10x22, 10x22, 8x22
DB Hammer curl - standing
12x 15, 12x16, 12x16, 12x16
Rope crunches
20x95, 15x125, 12x125, 12x125
Food spot on diet.

[The Prodigy]

I compete in figure (which is called physique over here - Australia) I have just started prep so the cals are lower but would be interested in what you would have thought I should be on for my height:)

I am curious what the poses look like.....for figure that is called physique...

[athleticvanessa]

I am curious what the poses look like.....for figure that is called physique...

They resemble some but not all of the US physique poses, but with heels.

[tankygirl]

I am curious what the poses look like.....for figure that is called physique...
Depending on the Federation they are pretty much the same as your figure, hands are not allowed to be closed in a fist and yes all in 5-6' heels and lots of bling.

[tankygirl]

No weights today - 45min steady state cardio in the sunshine on the waterfront just me and my dog - lovely.
food spot on... stomach is now officially rumbling at 2 hours and 25mins between meals which is normal comp prep for me so maybe my overall calories are ok????
I have been looking at my training and I am going to change it up a bit, my legs are always cut and great so will keep them working low reps and heavy, I need more bicep work as they are my slowest growing and will keep them low and heavy as well. Going to make sure i do at least two abs exercises each day as that is my weakest point.
Have had a bad head space the last couple of days, I feel as though I have let myself down by not realising the show dates, I am now going to do my utmost to get ready in time but I will not show if I don't come in on time. I want to get on stage better than last time not just to be there.
Lots of doubts about age and my stomach area going on in my head.
Will work on positive thoughts and meditation tonight after I finish work.

[Sunnyday]

Skip the doubting on the age thing please. I had my 3rd child at 40 and did my first show in 2011 at 43...and took first in all 3 classes I entered. I am a month away from turning 45 with 3 shows under my belt. :)

[FitnBuf]

Following your path. Sounds like you are stressing out. Remember .... No matter how much emotion and mental stress you put toward the problem, it will not change it. Move pass the disappointment and push forward. Stress will only hinder you.

Good luck and here to encourage u

[tankygirl]

Thank you ladies :) Sunnyday I did my first comp at 48 and have done 5 since then, this coming comp season I will be 52-53 and it certainly doesn't worry me but there is a definite difference in your body once you are over 50, even with help :)

4.30am Shoulders (have converted kgs to pounds for weights)
DB Seated shoulder press
12x20, 12x27.5, 8x33, 8x33, 20x13
Side Lat raises
12x10, 12x13, 10x15.5,10x15.5, 20x9
Front Raises with plate
15x10,10x22,10x22,10x22, 8x22, 20x10
rear Delt cable
12x65,12x95,10x110,10x110,20x65
Shrugs
12x44, 12x44, 12x60.5, 12x60.5
med ball crunches 6kg med ball
20,20,20

[PFEPerformance]

I compete in figure (which is called physique over here - Australia) I have just started prep so the cals are lower but would be interested in what you would have thought I should be on for my height:)

Was just curious on your caloric intake - I'm in NO WAY a prep coach or nutritionist - was just at a glance compared to my own intake during prep and I am shorter than you and my cals were considerably higher even going right into show time..... BUT, we are all different and respond differently and A LOT of factors to consider when it comes to what our intake should be.

Bottom line for me is an underlying concern with preps that drop cals to low too soon and/or include excessive cardio...etc.... when all is said and done and the dust settles post show - many are left with a hormonal mess and metabolic issues..... Not saying on any level this is your situation - it's just where my concern came from and curious as to your caloric set up.

If your energy is great, strength is great, and numbers are where they need to be and progressing on schedule.....then you are most likely spot on.....Just watch for "stalling out" too far out and then having to decrease calories further or doing excessive amounts of cardio to get things moving again.

MY BEST TO YOU and a BOATLOAD of respect for continuing to compete at age 52!!! Rock on Mama!!! That is FANTASTIC!!!!

[tankygirl]

4.30am - Quads & Hammies
Leg press
12x176, 12x220, 12x264, 8x308, 20x88
Smith Mch Wide Stance Squat
12x66, 12x110, 12x132, 10x132, 20x66
Smith Mch Reverse Lunge
12x66, 10x88,10x88,10x88
Hack Squats
12x88, 12x110, 12x132, 20x88
Lying hip pulses on med ball (hammies)
15/10, 15/10, 15/10, 15/10
s/set with crunches
20,20,20,20,20

[tankygirl]

Just had one hell of a weekend... In a good way!
Attended a conference on paleo, keto and high fat nutrition and was blown away by the amount of confronting information I learnt. WOW! I was amazed and impressed and discovered all sorts of information that made me decided the following........
Total change of nutrition for me.
Will still aim at the March Comp but at this point I am far far far more interested in how changing my nutrition is going to change my life, bodyfat, fitness, health, ageing process so if I end up not being ready for the comp - so be it - but I actually believe that the changes I am going to make will get me better results.
So my new nutrition plan will look like this:
Total Cals - 1650
155grms protein
102grms fat
20grms carbs

Now I have been on a low fat keto plan previously and from information I received at the conference and on reviewing my previous results I believe that i did not have enough fat and had too much protein on the previous keto nutrition plan.
I loved keto, it was the only time in my whole life that I did not crave sugar every minute of the day (which is what i have been doing for the past week - and yes EVERY Minute, wake up craving, try to get to sleep craving)
Apart from the conference I have also began reading Lyle McDonald's information (pausing to see if that will get me shot down in flames or not???)
I want to try this experiment on me, for me. if it works well that is going to be amazingly fabulous, if it doesn't well its back to the drawing board but only I will know how I feel once i have done it.
Ohhhh and not planning any carb refeeds (again... pausing to see the reactions from forum members....) Once I am in ketosis (going to be using a blood monitor not the silly sticks) I will make sure that I have faster carbs before and after my training but still within my allowance.

Started this morning and already have found that today I amnot searching frantically for some sort of artificial sweetener filled thing to eat so I am already winning :) But I KNOW it is early days.

4.30am Chest & Tri workout
Incline DB Press
15x22, 12x33, 12x38.5,12x38.5
Smith Bench Press
15x38.5, 12x55, 10x66, 6x88, 6x88
Flat DB Flyes
15x22, 12x27.5, 12x27.5, 12x27.5
Cable Xovers
15x40, 15x40, 15x40, 15x40
Tri straight bar p/down
12x65, 12x80, 12x80
Superset with overhead rope ext
12x65, 12x65, 10x65
Crunches with 3kg med ball s/s reverse crunch
25/20, 15/12, 15,9

Any comments on the nutrition etc more than welcomed :) :)

[tankygirl]

shit! Forgot to say first weight in on Staurday - down 700grms from Wednesday to Saturday (forgot to weigh in on the starting Saturday - duh!)
I have always used calipers to gauge fat loss for previous contests but have decided not to use themthis time around, I would be measured by a novice and since reading how all you guys don't use them and just use the mirror/photos that is how I am going to work it. The calipers always just messed with my head worse than the scales!

[The Prodigy]

Just had one hell of a weekend... In a good way!
Attended a conference on paleo, keto and high fat nutrition and was blown away by the amount of confronting information I learnt. WOW! I was amazed and impressed and discovered all sorts of information that made me decided the following........
Total change of nutrition for me.
Will still aim at the March Comp but at this point I am far far far more interested in how changing my nutrition is going to change my life, bodyfat, fitness, health, ageing process so if I end up not being ready for the comp - so be it - but I actually believe that the changes I am going to make will get me better results.
So my new nutrition plan will look like this:
Total Cals - 1650
155grms protein
102grms fat
20grms carbs

Now I have been on a low fat keto plan previously and from information I received at the conference and on reviewing my previous results I believe that i did not have enough fat and had too much protein on the previous keto nutrition plan.
I loved keto, it was the only time in my whole life that I did not crave sugar every minute of the day (which is what i have been doing for the past week - and yes EVERY Minute, wake up craving, try to get to sleep craving)
Apart from the conference I have also began reading Lyle McDonald's information (pausing to see if that will get me shot down in flames or not???)
I want to try this experiment on me, for me. if it works well that is going to be amazingly fabulous, if it doesn't well its back to the drawing board but only I will know how I feel once i have done it.
Ohhhh and not planning any carb refeeds (again... pausing to see the reactions from forum members....) Once I am in ketosis (going to be using a blood monitor not the silly sticks) I will make sure that I have faster carbs before and after my training but still within my allowance.

Started this morning and already have found that today I amnot searching frantically for some sort of artificial sweetener filled thing to eat so I am already winning :) But I KNOW it is early days.

4.30am Chest & Tri workout
Incline DB Press
15x22, 12x33, 12x38.5,12x38.5
Smith Bench Press
15x38.5, 12x55, 10x66, 6x88, 6x88
Flat DB Flyes
15x22, 12x27.5, 12x27.5, 12x27.5
Cable Xovers
15x40, 15x40, 15x40, 15x40
Tri straight bar p/down
12x65, 12x80, 12x80
Superset with overhead rope ext
12x65, 12x65, 10x65
Crunches with 3kg med ball s/s reverse crunch
25/20, 15/12, 15,9

Any comments on the nutrition etc more than welcomed :) :)

I dieted with keto for 5 years straight...it was great while I was on it but now my body HATES carbs and I feel like a balloon everytime I eat them. Have you considered doing keto for a short period of time instead of the whole diet?

[tankygirl]

I dieted with keto for 5 years straight...it was great while I was on it but now my body HATES carbs and I feel like a balloon everytime I eat them. Have you considered doing keto for a short period of time instead of the whole diet?

Yes I am definitely using this for getting ready for the comp but not aiming to live on it long term, would be looking at increasing the carbs and reducing the fat once the comp period is over to bring it more in line with paleo.

4.30am trained back & bi's
Wide Lat P/D front
15x60, 12x75, 8x95, 8x95
Seated Row
12x95, 10x115, 8x135, 7x135
Straight arm p/down
12x80, 10x95, 10x95, 10x95
Pullups on smith mch
12,10,10,10
Bicep dble cable curl
12x30, 8x40, 8x40, 8x40
Rope hammer curl
12x40, 10x50, 8x65, 10x65
Rope crunches
15x110, 15x125, 15x125
not fatigued... yet... still have heaps of carbs in my system to burn through :)

[tankygirl]

Day Off today, loving the keto food, but totally STARVING Today... added an extra 30 grms raw nuts.
still feel 10000% better than when I was on the normal "pre-comp low carb-but just enough to drive you nuts" food
Scale weight was down 1.2kg (3.5lb) since Sunday but not excited as I know it is just water weight from no carbs :)
Legs tomorrow morning - Yay!!!

[TShull]

I was in the same boat. I was just gonna do a local show and see how I could do. Oh No! I won Overall. Now what? So my coach thought I could do well at 2012 Masters Nats in WP division. I hadnt budgeted for it but I made it happen.
So...I placed high in Masters Nats...So my coach says to me "I bet you could do well at IFBB North Americans...enter open and masters div" lol. Ouch! So I did!
So I got 2nd place in open and Masters A class WP at North Americans. Wow! What next?
So my coach suggests NPC Nationals...REALLY? Ouch again...
I did 4 shows with 2 crossovers within 5 months. 3 which were crossovers!
So yes I let my personal business get behind..playing catch up now. Its tough. I just know now I need to plan better for 2013 because I plan on hittiing most pro qualifiers.

[tankygirl]

I was in the same boat. I was just gonna do a local show and see how I could do. Oh No! I won Overall. Now what? So my coach thought I could do well at 2012 Masters Nats in WP division. I hadnt budgeted for it but I made it happen.
So...I placed high in Masters Nats...So my coach says to me "I bet you could do well at IFBB North Americans...enter open and masters div" lol. Ouch! So I did!
So I got 2nd place in open and Masters A class WP at North Americans. Wow! What next?
So my coach suggests NPC Nationals...REALLY? Ouch again...
I did 4 shows with 2 crossovers within 5 months. 3 which were crossovers!
So yes I let my personal business get behind..playing catch up now. Its tough. I just know now I need to plan better for 2013 because I plan on hittiing most pro qualifiers.

Thank you Tshull! You have helped me soooo much, I know all I can do is stay focused and do my best and then I will have no "I wish I had" or "If only I tried" Wow! congratulations on all your successes!! I bet you have alot more coming your way!

[tankygirl]

Shoulders - had a sleep in so trained at 5am hehehehe (again have converted kg's to lbs)
Side Lat raises
15x9, 15x11, 11x15, 10x15
DB Seated shoulder press
12x27.5, 10x27.5, 8x33, 8x33
Front raise (Plate)
4 x 10x22
Rear Delt high cable Pullback
4 x 10x110
rear delt lying cable xover
12x20, 10x30, 10x30
Shrugs
10x60.5, 10x60.5, 10x66, 10x66
Bench leg raises
20,20,20,15
still have energy even though it is day 4 of keto, using Craze pre-workout and Thermogenxxx so that is helping heaps especially having to train so early in the morning.
Not getting any cardio in which is a problem but have a huge client overload at the moment with their prexmas rush to lose fat and look good for their parties lol.
Will concentrate on long slow cardio in the weekend when i have more time.

[tankygirl]

Good morning Friday! 5am session and feeling the effects of changing over to keto.
Tested last night using keto monitor not sticks reading 0.7 which makes me already inthe Nutritional keto zone - just.
Changed my food around and would love feedback on what I am eating..
Meal 1
1 whole egg, 50grm fatty bacon, small amounts mushroom, capsicum, onion cooked in 1tsp butter & 2tsp coconut oil
Meal 2
30grms mixed raw nuts
Meal 3
100gm chicken, 1tblsp peanut butter, 1/4 avocado, 50grms lettuce, small amount cucumber, 1/4 tomato, capsicum, 30grms feta cheese
Meal 4
30grms nuts, 1 cup egg whites cooked in 1tsp butter 1tsp coconut oil (I was having this with breakfast but found I was starving inthe afternoon and having more nuts than I should to get me through to the next meal.
Meal 5
100grms chicken or red meat cooked in coconut oil, salad as for meal 3
this works out to Total Cals around - 1750
approx 155grms protein
approx 102grms fat
approx 20grms carbs

Certainly haven't lost any strength but was light headed when I stopped pushing lol

Quads & Hammies (converted kgs to lbs)
Leg press
12x176, 12x220, 12x264, 8x308, 8x352
Smth mch Wide squat
10x110, 10x132,8x154
Smth mch reverse lunge
10x88, 8x 132, 6x154, 6x154
Hack Squat
10x88, 10x110, 8x132, 6x154
Med ball hip thrust/roll
4 x 15/10 superset 6kg med ball crunch 4 x 15

[tankygirl]

No training today took the dog for a pretty fast 30 min walk which wasn't easy after leg day lol
trained clients this morning and have done a huge amount of housework then finally had time to sit down and catch up on some information on keto and other nutrition. Saw a youtube vlog from Layne Norton http://youtu.be/QHHzie6XRGk and now I am confused, flat and feel even more in a mess than before. I have been reading Lyle McDonalds stuff and have just started a book called The Art & Science of Low Carbohydrate Performance by Jeff Volek & Stephen Phinney and that feels right andmakes sense but I am really struggling with what my %fat/protein ratio should be. I have seen figures that range from 80%fat to 50%fat and protein from .6grm/lb lean body weight to 2grm/lb complete body weight...
Really feel beaten today but sticking to the keto and the food i have organised and will keep working at it, I figure that I will get into keto then work on tweaking the ratios to keepme at the right reading.
Now its grocery shopping time... at least that list is a hell of a lot shorter now lol!

[tankygirl]

Added extra cardio on in the weekend.
Trained by Hubby today, he is in the process of getting his certs to be a PT so needs to practice and I get to be the guinea pig eeeekkk lol saying that I hit PB's today with his help so no complaining although found it hard to do what I was told lol.
5am 15 min HIIT then chest & tris
DB Incline press
10x22, 8x38.5, 8x44, 6x49.5
Smth Flat Bench Press
12x44, 5x66, 8x88, 8x77, 6x93.5
Cable xovers with holds
10/10x30, 10/10x40, 10/10x40, 10/10/10x30
Close grip Tricep Press
12x11, 12x11, 10x16.5, 8x22
Tricep rope p/d
10x50, 10x50, 8x50
Kickback
8x11, 10x11, 10x11
Felt dizzy half way thorough this is day 8 of keto so guess it is that especially after doing the HIIT on the spin bike with heart rate up to 180bpm lol keep forgetting that at my age max heart rate should be 168 lol

[The Prodigy]

Added extra cardio on in the weekend.
Trained by Hubby today, he is in the process of getting his certs to be a PT so needs to practice and I get to be the guinea pig eeeekkk lol saying that I hit PB's today with his help so no complaining although found it hard to do what I was told lol.
5am 15 min HIIT then chest & tris
DB Incline press
10x22, 8x38.5, 8x44, 6x49.5
Smth Flat Bench Press
12x44, 5x66, 8x88, 8x77, 6x93.5
Cable xovers with holds
10/10x30, 10/10x40, 10/10x40, 10/10/10x30
Close grip Tricep Press
12x11, 12x11, 10x16.5, 8x22
Tricep rope p/d
10x50, 10x50, 8x50
Kickback
8x11, 10x11, 10x11
Felt dizzy half way thorough this is day 8 of keto so guess it is that especially after doing the HIIT on the spin bike with heart rate up to 180bpm lol keep forgetting that at my age max heart rate should be 168 lol

Won't you burn muscle with your heart rate that high?

[tankygirl]

Won't you burn muscle with your heart rate that high?

Really??? Shit didn't know that:( ok will definitely keep it lower from now on!

[tankygirl]

Back & Bi's & 15 mins HIIT heart rate 130-150
short worjkk out due to early clients
3 x unassisted narrow grip chins - going to work on increasing this - found my elbow screamed at me when I did then so stopped for that reason rather than failure :(
Wide lat p/downs
12x75, 10x95, 9x95, 8x95
Seated row
12x95, 9x115, 6x135, Sunny's rest pause 2xrp 18x115
Wide straight arm p/d
12x80, 9x95, 5x110, 8x95
dble cable bicep curls
12x30, 8x40, 8x40, R/Pause x2 20x30
Rope hammer curls
12x30, 10x50, 8x65, 9x65
bench leg raises
15,12,15,10
Was starving yesterday and exhausted by 7pm. ate a little more nuts/coconut chips than I should have more due to exhaustion than hunger - don't think it was the HIIT as my hubby was the same and he didn't work out at all. Was day 8 of keto so maybe it was the flick over day as today I have a very metallic taste in my mouth, going to test levels tonight.

[tankygirl]

Checked Keto last night and had 0.9 reeading so still a ways to go to get to 3 but at least it is still going up.
Cardio only today 35 mins HIIT on spin cycle 130-160BPM

[The Prodigy]

Checked Keto last night and had 0.9 reeading so still a ways to go to get to 3 but at least it is still going up.
Cardio only today 35 mins HIIT on spin cycle 130-160BPM

When I was on Daves diet for years never once did those sticks measure I was in ketosis and I KNOW for a FACT I was! Don't rely solely on them!

[tankygirl]

When I was on Daves diet for years never once did those sticks measure I was in ketosis and I KNOW for a FACT I was! Don't rely solely on them!

Yeah I know the sticks are no good, we have a blood monitor which gives you very accurate blood keto levels. Using the monitor the levels you want is 2-3, after reading more info last night I'm sure I haven't been eating enough fat so have changed the ratios round a bit. It's really just a big experiment :)

[tankygirl]

Shoulders
Side lat raise
15x9, 12x11, 8x15, rest/pause 8/4/5 x 15
DB Seated press
12x25, 8x33, 6x33, 8x25(tried rest pause but didn't really work)
Rear Delt high cable row
3 x 10x110
Lying cable read delt fly
3x10x30
front raise - plate
4 x 10x22
ezybar upright row
bar only due to old shoulder injury
4x12
Shrugs
3 x 10x60.5
no cardio today due to early clients.

[tankygirl]

No training today, should have worked Legs but have had several days now with huge financial issues and then when I did finally get out of bed to face another day of stress my business email decided to throw a fit and I spent 40 mins on the phone to the internet company getting it fixed. Turned out to be a really simple glitch but it was just another pile of crap that i didn't need.
definitely looking leaner which is amazing and mind blowing when Ilook at the amopunt of fat I am eating, tested ketones againthismorning and we are both just out of the zone but both of us can see a difference in our bodies which is great.
Ohh well time to face another day trying to make ends meet..

[tankygirl]

LOL! did HIIT for 30 mins this morning before clients and told myself I would be training legs "Straight after they leave" well here it is 2.5 hours later and I am still surfing the web!!
BUT... after reading the awesome workouts of you other amazing ladies i am getting off this chair and hitting my legs HARD! Will post the workout in about an hour! THANK YOU ALL FOR THE INSPIRATION!!

[tankygirl]

Legs
Smith wide/low squat
12x66, 10x110, 8x154, 8x154, r/p 12,7,5x66
Smith Reverse lunge
12x66, 2x8x110, 10x110
45 degree leg press feet wide/low
12x176, 8x264, 10x264, 8x308, r/p 12,4,4x176
Uneven Sumo - low Reebok step
10 each leg x 3 x 33
Hack squat
3x10x88
client phoned and was on the phone for 30 mins so didn't finish:(
But again thanks to all of you i DID my leg workout!

[tankygirl]

4.30am Practice PT session taken by Hubby
Chest & Tri's
Smith Mch Flat Press
8x44, 8x66, 6x88
S/set Inclie DB Fly
10x20, 10x22, 10x22

Incline DB Press
8x33, 8x38.5, 8x38.5
S/set Flat DB Fly
10x22, 10x20, 10x20

Cable Xover
3 x 10x40
s/set bosu ball pushups
3 x10

Tricep Bench Dips
3x10
s/set cble rope pulldowns
3 x 10 x50

Overhead rope extensions
10x50, 2x10x65

According to the blood onitor I have been just (0.5-0.9) all weekend, did the above with no pre-workout (have previously been using Craze but this may have been killing the Keto) but did take Thermogenxxx.
Hubby took caliper measurements (part of the PT assignment requirements) and my weight is the same but the fat measure has dropped 8mils in 2 weeks. I am not interested in the numbers they mess with my head too much but I am definitely appearing leaner and much flatter around the abs (my fat holding area) My legs are cutting upquick even though they are normallly lean I am getting far more definition already :) 139522

[Sunnyday]

8 mm in 2 weeks?! That is great progress! Congrats!

Calves look great! Love it! :D

[tankygirl]

8 mm in 2 weeks?! That is great progress! Congrats!

Calves look great! Love it! :D

Thanks Sunnyday :)

[tankygirl]

Back & Bi's
Wide Lat p/down to front
12x75, 3x 8x95
One arm DB Row
10x38.5, 8x44, 8x49.5, 7x55, R/P 10,4,4x44
Straight arm p/down -wide
2x 10x95, 8x95
seated rows med grip
10x95, 2x 8x115, R/P 10,6,3x95
Double cable bicep curls
2 x 8x40, 5x40, R/P 12,4,4x30
DB Hammer curls
12x17.5, 10x20, 8x22, R/P 12,6,6x17.5
Bench leg raises (done between hammer curls)
3x20
6kg med ball crunch s/set reverse crunch
20/12, f/up 12/10, 12/10
No pre-workout taken to keep in keto, thermogenxx taken, most weights increased.
Last night Keto test well into keto at 0.9.
Hope to get some HIIT cardio in later today - depending on clients :)

[tankygirl]

shoulders
Side lat raise
12x9, 8x11, 8x13, 8x15
Seated shoulder press
10x27.5, 3x8x33
cable high read delt row
10x110, 3x 8x110
seated rear delt fly
3 x 10x18
plate front raise
3x 12x22, 10x22
shrugs
2 x 10x60.5, 2x 15x44

Feeling realy nasty today, bad head space, just generally dissapointed with myself and feeling like an old lady who is kidding herself that she can still compete. blahhhhhhhhhhhhh :(

[The Prodigy]

shoulders
Side lat raise
12x9, 8x11, 8x13, 8x15
Seated shoulder press
10x27.5, 3x8x33
cable high read delt row
10x110, 3x 8x110
seated rear delt fly
3 x 10x18
plate front raise
3x 12x22, 10x22
shrugs
2 x 10x60.5, 2x 15x44

Feeling realy nasty today, bad head space, just generally dissapointed with myself and feeling like an old lady who is kidding herself that she can still compete. blahhhhhhhhhhhhh :(

Head up! You can do this! Age is just a number! Look at all the girls on the stage for Masters Nationals getting their pro cards.....imagine that being you!!! PUUUUUSSSSHHH!!!!

[tankygirl]

Thanks Prodigy :) Feeling better today,Measurements done yesterday and my weight was up but I had still dropped 2mils. My weights are staying the same or improving and after having a couple of days off and since it's Christmas Eve here and our wedding anniversary we trained Chest & tri's together hehehehe doesn't everyone celebrate that way?? Trained at 4.30pm not am and took pre-workout for the first time in a couple of weeks so maybe that had something to do with getting a PB on the DB Incline bench press :)

Chest & Tris
DB Incline bench Press
12x27.5, 12x38.5, 10x44, 6x49.5! Yay PB! R/P 12,5,4x33
Smith Flat bench Press
12x44, 10x66, 8x77, 8x88
Flat DB Flyes
3x 12x22
Cable Xovers
10/10x30, 2 x 8/8x40, 15/15x30
straight bar tricep p/down
15x65, 15x80, 12x95, 8x110, r/p 12,7,6x80
Reverse grip one hand p/down
4x 8x30

Wishing everyone a fabulously awesome Christmas!!! We are starting the day with back & Biceps lol then looks like it's going to be a carb refeed day lol

[tankygirl]

Well had carbs at Christmas - yay for Pavlova and fruit and custard :) But honestly have really crashed and burned since then. Not sure if it was the carbs or just the fact that we are broke at christmas and hubby has to work through and I get to do gardening and housework blahhhh.
Anyway had the worse morning this morning and was ready to chuck in the keto and the training completely. Then had lunch and wham felt a mllion dollars and the dark clouds lifted, I'm pretty sure it was the carbs wearing off but who cares I feel great again and had hubby practive his PT skills by taking me through a back & bicpe workout this evening...
One arm DB Rows
10x38, 10x44, 10x55, 6x66
pullups on smith machine (tried chin ups first up but elbow just won't do it)
underhand 10, overhand 10, under7, under6, over8.
one hand cable row
8x80, 10x65, 6x80
wide lat pulldown
10x60, 10x75, 6x95
straight arm p/down wide
10x80, 10x86, 7x95
ezybar curl
10x44, 10x49.5, 8x44
plate hammer curl
3x 33x10
incline db curl
3x 10x13

shoulder workout tomorrow :)

[broadys]

Checked Keto last night and had 0.9 reeading so still a ways to go to get to 3 but at least it is still going up.
Cardio only today 35 mins HIIT on spin cycle 130-160BPM

I was using the blood ketones sticks and according to Dr Phinney should be 0.5 to be classified in ketosis my fasting levels were always lower than this however I was experiencing the other side effects of ketosis eg no hunger, increased energy and weight loss. ? to me it all gets a little confusing.
are you testing am or pm

[tankygirl]

I was using the blood ketones sticks and according to Dr Phinney should be 0.5 to be classified in ketosis my fasting levels were always lower than this however I was experiencing the other side effects of ketosis eg no hunger, increased energy and weight loss. ? to me it all gets a little confusing.
are you testing am or pm
Hi broadys:) we tried testing both am and pm, basically our readings are as low as 0.2 at am (fasted) and up to 0.9 after dinner at around 8pm. We have now decided to do the CKD version as we have done it before but pigged out too much on the carb up days but now we know the exact ratios (after a heap of research!) and will be more concise with our eating.
yes it is very confusing there is almost too much info out there and the books by phinney & volek don't really give you all the info you need, just enough to make it a lot of guess work.

[tankygirl]

Shoulder 8am back into keto with pre-workout Craze.
side lat raises
12x11, 10x13, 2x 8x15.5
Smith machine shoulder press
12x33, 10x44, 8x55, 8x60.5
Plate front raise
4x 10x22
DB Arnold press
12x20, 2x 8x27.5, 6x27.5
rear high cable row
4x 10x110
read delt cable xover
3x 10x30
shrugs
10x60.5, 12x60.5, 6x66, 20x44
now we are off to the BEACH! YAY!

[broadys]

Hi broadys:) we tried testing both am and pm, basically our readings are as low as 0.2 at am (fasted) and up to 0.9 after dinner at around 8pm. We have now decided to do the CKD version as we have done it before but pigged out too much on the carb up days but now we know the exact ratios (after a heap of research!) and will be more concise with our eating.
yes it is very confusing there is almost too much info out there and the books by phinney & volek don't really give you all the info you need, just enough to make it a lot of guess work.

Have you read the art and science of low carb performance, I have ordered it and waiting for delivery from the US, I wonder how much more info it sheds compared to the 1st book. I like the CKD version/anabolic diet approach. Do you do specific workouts prior to carb up. I think I read that Lyle McDonald encourages specific type of workouts depending where you are in the cycle.

[The Prodigy]

Well had carbs at Christmas - yay for Pavlova and fruit and custard :) But honestly have really crashed and burned since then. Not sure if it was the carbs or just the fact that we are broke at christmas and hubby has to work through and I get to do gardening and housework blahhhh.
Anyway had the worse morning this morning and was ready to chuck in the keto and the training completely. Then had lunch and wham felt a mllion dollars and the dark clouds lifted, I'm pretty sure it was the carbs wearing off but who cares I feel great again and had hubby practive his PT skills by taking me through a back & bicpe workout this evening...
One arm DB Rows
10x38, 10x44, 10x55, 6x66
pullups on smith machine (tried chin ups first up but elbow just won't do it)
underhand 10, overhand 10, under7, under6, over8.
one hand cable row
8x80, 10x65, 6x80
wide lat pulldown
10x60, 10x75, 6x95
straight arm p/down wide
10x80, 10x86, 7x95
ezybar curl
10x44, 10x49.5, 8x44
plate hammer curl
3x 33x10
incline db curl
3x 10x13

shoulder workout tomorrow :)

I always felt like crap when I ate carbs on keto! Now they are my best friend! lol!!!

[IslandGirl]

Nice workout sessions! Keep killing it in the gym!

[tankygirl]

Have you read the art and science of low carb performance, I have ordered it and waiting for delivery from the US, I wonder how much more info it sheds compared to the 1st book. I like the CKD version/anabolic diet approach. Do you do specific workouts prior to carb up. I think I read that Lyle McDonald encourages specific type of workouts depending where you are in the cycle.

I have read both their books and they are great but still really vague as to the ratios and seem more aimed at endurance athletes.For some reason they work your calories out on your height. I have also read The New Atkins book that they wrote and found that was aimed at people who really just want to lose weight. Honestly I have read 8 different books and been onto about 15 low carb websites and everyone has a different idea of how to use Keto. So I bit the bullet last night and purchased the E-book version of The Anabolic Solution for Bodybuilders written by Mauro DiPasqale and I am about to follow that to the letter.
I hadn't been doing any carb loads it was just Christmas day that I had some extra stuff but since then I have been really tight measureing the carbs and I am always way below the 30grms a day allowance.
starting afresh yet again tomorrow... sigh!

[tankygirl]

I always felt like crap when I ate carbs on keto! Now they are my best friend! lol!!!

LOL i have felt crap eating carbs my whole life... and now if I eat chocolate (even before I did this keto thing) i would spend the next day sobbing and rocking in a corner!! Yep me and sugar are not a good combination.. I am a true sugarholic :)

[tankygirl]

Happy New Year!!
Chest & Tris trained after a huge day in the garden fighting the triphids...
Elbows and shoulders both playing up, blaming the gardening but it could be a bit of old age lol
Incline DB Press
12x27.5, 10x44, 10x44, R/P 12,7,5x33
Smith Flat bench - woohoooo hit the 100lb again
12x44, 12x66, 10x88, 6x93.5, 6x100!!
Flat bench flyes
15x22, 10x27.5, 10x27.5
Cable xovers
10/10x30, 8/8x40, 8/5x40, 12/12x30
Tricep Straight bar p/down
15x80, 12x95, 9x95, RP 12,5,4x80
Reverse one hand p/dowwn
6x30, 8x30, 6x30
now i am off to recalibrate this damn keto stuff, for some reason my husband is hitting all the right marks on the keto tests and I amway off... I think it could be the preworkout as it has creatine in it and that has always made me hold heaps of water and generally mucks my system around. I am going to get really tight on my food and cut out the preowrkout and see how i go this week.
Back to work tomorrow morning so i am really looking forward to the routine kicking in again :)

[tankygirl]

Nice workout sessions! Keep killing it in the gym!

THANKS!!!! you just made me smile and feel good about my day xx

[tankygirl]

Well,i have been working out but haven't had the time to keep the journal up to date, the joys of being a personal trainer at the start of a New Year lol.
Legs yesterday, back & bi's Wed's.
Sticking to the DiPasqale Keto and finding it great, carb loading for the first time on Sat/Sunday but going to be using "clean" carbs not sugar :)
Should have trained shoulders this morning but had a crap night with leg cramps and this morning my back cramped so bad I looked like Egor lol guess I have been missing out on my salt which I tend to do as I don't really like it. will add in extra today.. blahhh but necessary.

[IslandGirl]

THANKS!!!! you just made me smile and feel good about my day xx

Yeah!!! Glad to help! :)


Well,i have been working out but haven't had the time to keep the journal up to date, the joys of being a personal trainer at the start of a New Year lol.
Legs yesterday, back & bi's Wed's.
Sticking to the DiPasqale Keto and finding it great, carb loading for the first time on Sat/Sunday but going to be using "clean" carbs not sugar :)
Should have trained shoulders this morning but had a crap night with leg cramps and this morning my back cramped so bad I looked like Egor lol guess I have been missing out on my salt which I tend to do as I don't really like it. will add in extra today.. blahhh but necessary.

Do you like soy sauce? I add soy sauce to a lot of my foods! On egg whites it is amazing! Seriously, try it and see what you think. I also make a teriyaki sauce that I dip or soak my chicken and beef in. Soy sauce, ginger, garlic, splenda or stevia and if you can have sesame oil, then a splash of sesame oil (adds a really nice flavor).

[tankygirl]

Yeah!!! Glad to help! :)

Do you like soy sauce? I add soy sauce to a lot of my foods! On egg whites it is amazing! Seriously, try it and see what you think. I also make a teriyaki sauce that I dip or soak my chicken and beef in. Soy sauce, ginger, garlic, splenda or stevia and if you can have sesame oil, then a splash of sesame oil (adds a really nice flavor).

I do use Braggs Liquid Aminos instead of sy sauce but what i have started doing is drinking soda water - lots of sodium and no calories :)

[tankygirl]

Saturday 6pm depletion workout - 2 pieces fruit 2 hours before workout & Craze preworkout.
Incline DB Press
12x33, 2 x 10x38.5
o/hand straight bar seated row
10x95, 10x115, 8x135
Flat bench smith
10x88
flat bench DB
10x38.5, 7x38.5
Wide lat p/down
15x75, 10x95, 8x95
Behind head should press (smith mch)
10x22, 10x33, 8x44
db bicep curl
10x22, 2 x 6x27.5
tricep rope P/down
2 x12x65, 8x65
Med ball crunches 6kg legs up
2 x 20
reverse crunch
2 x 20
All exercises to failure
left legs out as still sore from workout
dextrose&wpi after workout
first meal Thai & rice.

[tankygirl]

Monday - day after carb load, kept the carbs pretty clean, fruit oats, one small homemade hamburger bun and a fruit loaf slice from organic store. gained 900grms of carb weight.
Monday chest & back 4.15am - preworkout - Craze
Smith bench press
15x44, 10x66, 8x88, 6x100
Tbar seated row
3 x 10x115
Incline DB Press
12x38.5, 2 x 10x38.5
wide lat p/down
12x75, 3x 10x95
Bench dips
20,12,12
Shrugs
4x 12x55
Incline DB Flyes
12x22, 3 x 12x27.5
Incline reverse db flyes
3 x 12x20
Rope crunch
20x125, 2x 20x140
reverse crunch
4 x 20

Will try and get cardio in later - new year means lots of new clients so time is tight.

[tankygirl]

No training yesterday - the carb load hit me and I crashed, also had clients from 7am to 7pm. Food was not great,stuck to keto but had too much nuts & protein just to keep me going
4.30am training today shoulders & arms
Behind the neck press
12x22,8x33,8x38, 6x44, r/p 8,6/5x22
Ezybarl curl (weights don't include 26.4lb bar)
12x16.5,10x22, 8x27, 5x33
Rope Overhead tricep
15x50, 12x65, 2x 10x65
DB Side lat raise
12x13, 10x15, 8x17.5, r/p 10,6,5x13
Standing Hammer curls
12x17.5, 10x20, 8x22, r/p 12,7,5x17.5
one hand o/hand tri press
10x30, 2x 8x40, r/p 10,5,4x30 (both arms)
DB bicep twist curls
12x17.5, 8x20, 6x20
Front Plate raise
4x 10x22
Bench straight leg raise/hold
13,6,7,7

[The Prodigy]

Checking in girl! Keep high tailing it!!!!!

[IslandGirl]

http://www.totalpackageforums.com/forums/images/smilies/smiley-transport027.gifDriving by and seeing what you're up to! Nice training going on girl! Keep it up!

[tankygirl]

Wow - missed a week of journalling - damn it, all these new clients with their New Year resolutions are keeping me crazy busy, but the training is still going on and so is the keto.
have resigned myself to the fact that there is no way I will get ready in time for the March show :( but I am stillgoing tokeep working at fat loss and this keto way of eating.
I really love how I don't crave sugar anymore in fact the carb loading is almost a pain in the arse which is ahuge jump from being a total sugaholic.
Lost 500grms this week between the carb loads so I am happy withthat considering how much fat I am eating lol. It is a slow and steady loss and would probably be faster if I could fit in some cardio but withthe new year rush i amworking 14 hour days and I am happy to be getting int he weight workouts.
On top of that hubby is now almost qualified to PT as well and we are in themiddle of converting yet another huge hunk of our house into another studio. Definitely not the best time to be getting comp ready.
So although I haven't posted definitely still training and nearly all weights are going up - yay!
Will try and post workouts for this week as I do them - today was day off after carb load so only took the furkid for a 30 minwolak this morning.
Chest & back tomorrow.

[tankygirl]

Tuesday Chest & backsmith Bench Press10x44, 10x66, 10x88, 8x100Tbar seated row12x115, 2 x 10x115Incline DB Press12x38.5, 2 x 8x44wide lat p/down12x75, 2 x 10x95, 8x95Bench dips - feet up15,12,12shrugs3x 12x60.5Incline DB Flyes3x 12x27.5Incline Reverse rear delt flyes10x20, 2 x 12x20rope crunch12x140, 20x125 ran out of time due to early client.

[tankygirl]

wednesday shoulders & armssmith behind neck press10x22, 10x33, 8x44, 3x50ezybar curl12x22, 8x27, 2 x 6x33Rope overhead tricep ext12x65, 15x65, 2 x 12x65db side lat raise12x13, 10x15.5, 10x18, R/p 10,5,5x 13hammer curls12x20, 2 x 10x22, 8x22straight bar tricep p/down12x80, 2x 8x95, R/P 12,10,8x65DB Twist curls3x 10x17.5plate front raise4x12x22Again ran out of time - sigh. can't train any earlier than 4.30am!! Hope to catch up with bodyparts I missed when I do the full body w/out before carb loading on saturday arvo.legs tomorrow monring :)

[sce0027]

Hey there!

You have some great information in your journal. I will be following along!

[tankygirl]

Hey there!

You have some great information in your journal. I will be following along!

Thanks! Been a bit busy with clients lately but trying to keep it up to date :)

Mon
45min HIIT cardio & full body depletion workout
Tues
20min HIIT cardio & full body depletion w/out
Wed
Full body depletion w/out
Thurs
45 min HIIT Cardio.

Started the Lyle McDonald UD2 program this week. To get it to work in with clients and days off I have done depletion workouts and low carb days for 2 extra days. My carb load day will be Saturday night through to Sunday night notFriday/Saturday. Got to admit adding in the extra cardio is a bit of a killer but overall feeling a lot more positive.
There is no way I am going to be ready for the march show and I have resigned myself to this. I would rather not do it than stand on stage looking like shit.
My business is growing and I am about to add/build/renovate another studio so with this and the New Year fitness rush my time is too limited to do justice to comp prep. I am also re-evaluating my whole life balance, working 12 hour days plus training plus cardio is mucking up my relationships and time out completely so I amnow seriously considering noty competing ever again. i have done 5 comps and been very happy with all the results. I am working on my reasons for competing, what am I trying to prove, am I doing it for me or to prove something to others...
will definitely still be journalling and training my arse off... actually my arse is pretty damn fine it's my belly I am hoping to be training off lol.
more cardio tomorrow morning and the tension training is on Saturday - looking forward to heavier shorter sets these depletion workouts SUCK!! lol

[IslandGirl]

Sometimes we all need to step back and re-evaluate our goals, why we do things, what is our reason, our motive. Sounds like you are a BUSY girl. Take time for yourself, find your balance and then you always can re-eval again about competing and maybe then, the time will be right.

[Sunnyday]

Sometimes we all need to step back and re-evaluate our goals, why we do things, what is our reason, our motive. Sounds like you are a BUSY girl. Take time for yourself, find your balance and then you always can re-eval again about competing and maybe then, the time will be right.

^^This!

[sce0027]

Tracy's last post definitely hit home for me as well! I definitely needed to hear that as well!

[IslandGirl]

Hope you're having a great weekend! Miss you in here.

[tankygirl]

Thank you Tracy! I have been struggling along since my last post feeling really lost again. I have been tryhing keto and watching while my hubby and one of the guys I train drop bodyfat and gain muscle and look fabulous while I GET FAT! On the recarb days I don't even really want the sweet stuff i am having but once I start I really just can not stop inhaling it.
I am on EQ again as I found when I'm off the AAS I suffer ridiculously from menopause side effects - stupidly bad hot flushes - honestly I'm next to my PT clients and they are working their arses off and I am sweating twice as much as them just standing still!!!!! Sleeplessness, crying blah blah blah...
Since EQ - well actually any AAS including Var and Winny makes me hold water I am feeling that I look like a hippo. All my clothes are getting uncomfortably tight and this just increase my feeling like a total fraud.

I have increased my cardio - since I decided to do an Oxfam fundraising 100km walk through mountains in June (SLAP ME!! What was I thinking!!) - so I am walking at least an hour every 2nd day, then doing around 15km's one day of the weekend. This is as well as training, although my training has become almost autopilot boring to me, and working 12-13 hour days building another studio, business paper and with my business taking off through the roof.
I know I should be jumping around pleased that i am doing so well with the business but I am back to feeling like a total fraud lecturing my clients on weight loss and exercise and in reality I am struggling myself and feel like I have no where to turn and no one to ask.
It's coming up comp season here and all i see is shredded giels all over Facebook and every day I just feel more pathetic and a total failure.
ok... so this now a total whinning pathetic crybaby episode.
Shit I know I need a trainer, I have almist got themoney together for one but at the same time I am terrified that they will make me reset my body and that will seeme skyrocking back to fat and 90kg which is where I started this journey 5 years ago. I just can not go there again but as I watch the scales head that way anyway Ireally am lost.
Hell - sorry girls for the rant. But really needed to unload and this is the only place I can be totally honest about everything.
Will try and refocus in the morning..

[sce0027]

Hey there!

First, take a step back and pat yourself on the back for being a part of a successful business and being such an inspiration to your clients. They will have even more of an appreciation for you when they feel like they have someone they can relate to. Share a bit of your journey with your clients if you haven't already. It will let them see you're just as human as they are.
Second, your husband is there for you and Rx is here for you! Take some time out of your day just to pray for guidance and understanding. You're not alone in this battle!
Third, smile. Life is too precious not to. We are all here, praying right along with you. Have an awesome week!

[broadys]

Hey there, I am not sure if I am overly qualified to give advice but I am a keto girl through and through and can understand when you talk about the re-feeds blowing out. I am a true carboholic even the so called "healthy" ones either leave me wanting more or send me into a carb coma.

I personally have found that refeeds are great for me for maintenance but when I am loosing just going straight keto for weeks works best. In Dr Phinneys book the art and science of low carb performance he says it takes 2-4 weeks to establish ketosis. I find without the refeeds I can get into IF'ing with ease, no hunger and no sugar cravings. I dont have to spend time prepping alot of food so that may also help with your time managment

Like I said tho I am not an expert in the bb world but have been a low carber for many years