NicoleDominique's Training Journal

[Suzanne]

Starting with a lot of cardio isn't necessary nor is it good for metabolism and preventing rebound afterwards

you are much better off doing as little cardio as possible, eating as much as possible while still making progress

[nicoledominique]

Starting with a lot of cardio isn't necessary nor is it good for metabolism and preventing rebound afterwards

you are much better off doing as little cardio as possible, eating as much as possible while still making progress

Yeah, I know I am supposed to start off slowly, however I do feel like I have a long way to go fat-loss wise.

Do you think 30-60 mins/day is too much cardio 4 weeks into keto? Keep in mind I am only doing low-intensity (keeping HR under 120 bpm)...

I know it will be a bit of trial and error at first to see what works - thanks for the input!

[nicoledominique]

June 8/10 - OFF
________________________________
June 9/10 - Chest

Flat DB Press
40 x 10
40 x 8
40 x 6

Incline DB Press
30 x 12
30 x 10
30 x 8

Incline Flye
20 x 10
20 x 8
20 x 6

Pec Machine
85 x 8
80 x 6, drop 75 x 2
60 x 12, drop 45 x 10, drop 30 x 10

Cardio: 30 mins pwo

Today was my first p/v day - I figure that since Dave starts most of his female clients off this way, I should be doing it too. Don't think I have enough lean mass to do only p/f and get great results - yet!

[Ibarramedia]

Keep up your workout progress. Do you want to post your meals too? some people post that along with your workouts. You don't have to if you don't want to.

[nicoledominique]

Keep up your workout progress. Do you want to post your meals too? some people post that along with your workouts. You don't have to if you don't want to.

Definitely! Won't take long though, as I'm following Dave's diet to a T, cheat meal once a week on Saturdays (last meal of the day).

2 Days P/F:
MEAL #1
2 whole eggs with 6 egg whites

MEAL #2
35g Whey protein Isolate with 1 tablespoon all natural peanut butter

MEAL #3
6oz chicken & 1oz cashews/almonds

MEAL #4
35g Whey Protein Isolate with 1 tablespoon all natural peanut butter

MEAL #5
5oz salmon or red meat with a green salad & 1 tablespoon of Olive Oil


1 Day P/V:
MEAL #1
12 egg whites

MEAL #2
40g whey protein

MEAL #3
6oz chicken & 1 cup of green beans/asparagus

MEAL #4
35g whey protein

MEAL #5
6oz baked sole & a green salad

** Supplementing with**
Multi 2x per day
Fish Oil 3x per day
Evening Primrose Oil 2x per day
Metamucil 2x per day

[magsmalone]

Thanks! Well, I don't know if I am doing it for "fun"! Really, I love bodybuilding and I want to go through regular cutting and bulking phases - what's the point of putting on the muscle if I never work hard to uncover it?

I have never been really lean either, so I am looking forward to the challenge of it all. It will take a bit of trial and error, I'm sure! AND Patience.

Maybe you will consider competing once you go through all the preparation...you might as well once you have done all of the work. It is a blast and it also helps keep you on track. Think about it! Join the CLUB!

[GirlyMuscle]

Yeah, I know I am supposed to start off slowly, however I do feel like I have a long way to go fat-loss wise.

Do you think 30-60 mins/day is too much cardio 4 weeks into keto? Keep in mind I am only doing low-intensity (keeping HR under 120 bpm)...

I know it will be a bit of trial and error at first to see what works - thanks for the input!

When I started prepping with Dave last year, using his diet, he had me start at 30 min a day on cardio. He raised it pretty much every week by 10 min until I was 2 hours a day. Keep in mind I had a lot of fat to lose and I dieted for 28 weeks. You may not have to do that much by the end. Then again...you never know.

[SallyAnne]

I start at 45 minutes a day when I prep. It's not too much to do.

[nicoledominique]

Maybe you will consider competing once you go through all the preparation...you might as well once you have done all of the work. It is a blast and it also helps keep you on track. Think about it! Join the CLUB!

Hmmm, mayyyyyybe! But I have severe stage fright and I cannot stand being the center of attention with "all eyes on me". I don't even want a wedding because I get so much anxiety just thinking about all the attention (planning on eloping)!

When I started prepping with Dave last year, using his diet, he had me start at 30 min a day on cardio. He raised it pretty much every week by 10 min until I was 2 hours a day. Keep in mind I had a lot of fat to lose and I dieted for 28 weeks. You may not have to do that much by the end. Then again...you never know.

Yeah, I think I have A LOT to lose in order to get as lean as I want (I carry a lot in my hips, butt and legs). I was hesitant with the cardio this week, because I wasn`t sure if I was overdoing it (went 3 days WITHOUT!) So tomorrow morning I am waking up at 7am to do 50-60 mins. I am glad to say though, that after getting my period, my weight has gone down to 129 (before it had gone back up to 135!) Thank GOD it was just PMS.

I start at 45 minutes a day when I prep. It's not too much to do.

Thank you! I am an endomorph and really think it`s going to take a lot to get where I want to be. I will monitor everything carefully though (strength, fatigue, etc). I feel great so far...

June 10, 2010 - OFF

June 11, 2010 - BACK
Felt like this was a really shitty workout. I pulled something in my ass/ham last week doing deads. It`s been bothering me all week long -- even when I sit at my desk at work and bend a bit to reach something I can feel pain. It`s in a really odd area, deep in my right glute - and it is not going away! It`s painful when I bend or crouch or anything! Needless to say, I didn`t deadlift because I don`t want to make it worse. But it bothered me the entire workout anyways.

The pain is in this area - extremely deep, almost feels like it`s right on the bone:


Workout:

Assisted Pullups - I stink at this...such a weakling.
Warmup: 70lbs ass. x 8
50lbs ass. x 7
50lbs ass. x 5
60lbs ass. x 8
60lbs ass. x 8

BB Row
85 x 8
85 x 8
85 x 6

Pulldown
80 x 8
90 x 5
80 x 6, drop set 60 x 5

Seated Row
70 x 9
70 x 7
60 x 8

One Arm Row
30 x 10
30 x 10
30 x 10

No Cardio Like I said -- tomorrow I am doing an HOUR!

[GirlyMuscle]

Sounds like the pain could be pressure on your sciatic nerve. That's buried deep in your glute and runs down your leg. There's a physical therapy thread here. Ak TPT what he thinks. The guy knows his sh*t.


[ame="http://forums.rxmuscle.com/showthread.php?t=29741"]Q&A with TPT Ask all your questions regarding prevention, injuries, and rehabilitation - RX Muscle Forums[/ame]

[nicoledominique]

Sounds like the pain could be pressure on your sciatic nerve. That's buried deep in your glute and runs down your leg. There's a physical therapy thread here. Ak TPT what he thinks. The guy knows his sh*t.
Q&A with TPT Ask all your questions regarding prevention, injuries, and rehabilitation - RX Muscle Forums

Thank you! I will check it out - still feeling the pain.

June 12/10 - Bi/Tri
Tried to do some exercises I haven't done in a LONG time, sucked because I spent too much time figuring out the weight I should be lifting for each exercise. I feel so weak!


EZ Bar Preacher - first two sets, was trying to get a feel for the weight and placement
bar + 10 x 15
bar + 10 x 12
bar + 20 x 10
bar + 20 x 8

EZ Bar Decline Skullcrusher
bar + 20 x 12
bar + 20 x 10
bar + 20 x 7

Incline Bench DB Curl, alternating
15 x 8 (per arm)
20 x 4
15 x 8

Close Grip Bench
65 x 12
75 x 8
75 x 9

Bench Dips, plate on lap
45 + bwt x 10
45 + bwt x 8
45+ bwt x 6

Cable Curl
60 x 12
70 x 5, drop 60 x 4
60 x 7

Pressdown
80 x 12
90 x 5, drop 70 x 5
80 x 7

Cardio: 60 mins (am)

[nicoledominique]

June 12/10 - Cardio Only: 45 mins (am)

[Ibarramedia]

Nice arms. Keep up the progress. Don't forget to post your meals with your workouts.

[nicoledominique]

Nice arms. Keep up the progress. Don't forget to post your meals with your workouts.

Thanks for the compliments. I'm not going to post my meals because they are the same everyday and I've already posted it (above). They don't change. The only thing that changes is my weekly cheat meal, which is on Saturdays, last meal of the day.
---------------------------------

I struggle a lot with my body.

I go from feeling:

"God, I am so small..I need to get bigger - more muscular! I don't even look like I workout..."
to feeling
"Fuck am I ever fat..."
to feeling
"Why is this person staring at me, am I too butch?"
etc, etc, etc

....it's something I need to figure out for myself. Compared to the average bodybuilder I'm so TINY, but compared to the average girl in the gym I am "huge". I always get stares at the gym and although sometimes it makes me feel good, other times I wonder if I am attractive as a woman or if maybe they are looking at me because I look unappealing or unfeminine?

I lift for myself, it makes me feel good and I love seeing my body change and grow and seeing how my hard work pays off, but on the same token I want to be sexy and attractive and "HOT"!

I'm not planning on competing, but I have these daily struggles in my head..."Should I lift lighter with more reps?"/ "Should I do more cardio at a higher intensity?" / "Should I try plyometrics to lean out my legs?", "Should I do HIIT?" .....

The questions never end and it's so frustrating!

I guess it's a good thing I am focusing all of my time and energy right now on DP's keto diet, and lifting heavy (because I LOVE it). Hopefully, with the changes in my body I will be able to look in the mirror and see and feel all of the things I want to. Or maybe it will be a never-ending quest...

Maybe all females who lift weights have these battles with themselves?

[Ibarramedia]

Thanks for the compliments. I'm not going to post my meals because they are the same everyday and I've already posted it (above). They don't change. The only thing that changes is my weekly cheat meal, which is on Saturdays, last meal of the day.
---------------------------------

I struggle a lot with my body.

I go from feeling:

"God, I am so small..I need to get bigger - more muscular! I don't even look like I workout..."
to feeling
"Fuck am I ever fat..."
to feeling
"Why is this person staring at me, am I too butch?"
etc, etc, etc

....it's something I need to figure out for myself. Compared to the average bodybuilder I'm so TINY, but compared to the average girl in the gym I am "huge". I always get stares at the gym and although sometimes it makes me feel good, other times I wonder if I am attractive as a woman or if maybe they are looking at me because I look unappealing or unfeminine?

I lift for myself, it makes me feel good and I love seeing my body change and grow and seeing how my hard work pays off, but on the same token I want to be sexy and attractive and "HOT"!

I'm not planning on competing, but I have these daily struggles in my head..."Should I lift lighter with more reps?"/ "Should I do more cardio at a higher intensity?" / "Should I try plyometrics to lean out my legs?", "Should I do HIIT?" .....

The questions never end and it's so frustrating!

I guess it's a good thing I am focusing all of my time and energy right now on DP's keto diet, and lifting heavy (because I LOVE it). Hopefully, with the changes in my body I will be able to look in the mirror and see and feel all of the things I want to. Or maybe it will be a never-ending quest...

Maybe all females who lift weights have these battles with themselves?

Do it for yourself. A few guys like myself appreciate muscle on a woman. If lifting heavy and building muscles make you happy, then go for it. Damn the torpedoes.