Skip to main content

Killed it today!

Woot! Woot! Let's hear it for broken records!!!

First...as I mentioned in my last post, I would be introducing a new twist to my regimen. Call it an experiment of sorts, but I'm trying PSMF - Protein Sparing Modified Fasting.

I would not recommend this approach to anyone as it requires very low calories and high protein...but I'm only trying it EOD every other day (rest days only) for a couple of weeks. If you're that interested in it, you can Google it yourself.

I ended up doing two days in a row due to a misplaced rib head in my upper back probably due to my heavy standing military presses on Sunday... A quick trip to my chiropractor yesterday and I was better than ever and ready to hit the gym today.

All told, I was down from 115.5 to 113.6 in just a couple of days, however, I do expect that number to creep up after a day of eating maintenance +20% (today)...Anyway, the gym!

I found a lone bottle fo 5-hour energy and decided WTH and chugged it down on my way. A quick 5-minute warmup and I was racking my weights for my deadlifts.

After Martin suggested I add 5 lbs to my lift and do only two sets, I decided to take his advice. I started with 180 lbs and did the lift 5 x's fairly easily. Hmmmm. I rested about five minutes and then added another five lbs. 185. My highest yet. Hadn't done deads since last Tuesday so I was rested, caffeinated, and ready to rock... It was harder, esp. after the first set, but I managed four before my grip on my left hand just gave in. Still, a new Personal Record (PR)!

Rested another few minutes and headed to the chinup station where I managed two full top-to-bottom chins with a 25-lb plate hanging from my waist. Followed with 20lbs x 4, 15lbs x5, bodyweight x 7. By now my forearms were quite irritated at me, so I decided that was it for the day. Phew. Fantastic trip to the gym.

Major calorie deficit for two full days; nearly 2 lbs lighter and I killed it. Wow. I feel amazing. Time to eat!

Comments

Anonymous said…
I think a shout out to Lyle McDonald would not completely be out of the questions here. He is the PSMF Guru...and he and Martin are old kicks.

Anyway, it's a tough change but it works. Fo sho!

Popular posts from this blog

Optimal Fasting Times for Female Fat Loss - A discussion.

How long should I fast? This is probably the most common question I see among women new to Intermittent Fasting. Unfortunately there is no hard-and-fast definitive answer to this question. We all react to stress differently. Yes, I said stress. Fasting is a stressor to the body - especially the female body. Like money worries, relationship drama, and exercise, fasting will cause the body various levels of stress which can, and often will, result in negative consequences regarding our health. I'm going out on a limb here, but I'm guessing most of you have jobs and financial responsibilities, relationships, some of you have children or are care takers of family members. You probably rarely get eight hours of sleep and, let's face it, who has time to meditate daily when living in the real world? All of these things are life's stressors. Now, add lack of sleep, job and family/relationship stress to a boiling pot of intense daily e...

I may never eat ice cream again

What looks like ice cream and tastes like ice cream, but has 12g protein, 19g carbs, a paltry 2.5g fat and just 150 calories packed in a 1.5-cup serving? It's not frozen yogurt, it's not fat free ice cream and it's not sugar free ice cream. What you see in the above photo is my newest creation and the clear front runner for my evening dessert choice for the foreseeable future. Meet Strawberry Cottage Delight.  To whip up your own bowl of this delectable must-try, you will need the following: 1/2 cup 2% lowfat cottage cheese ~1cup or 5-6 large frozen strawberries - no syrup, chopped (could prolly sub other chunky frozen fruits) 1/2 - 1 tsp Truvia or your favorite zero-calorie sweetener to taste Add all ingredients to a food processor and puree until it reaches your desired consistency. I personally enjoy some strawberry chunks in mine. I plan on experimenting with canned coconut milk, bananas and nut butters in my next attempts.  In comparison, an ide...

Lift Like a Girl - You just might like it

After I sent Martin ( Leangains.com ) my chinup vids so he can post them, he asked me about my routine so he could offer some background to the videos. He felt it may help give some direction to other IFing women out there; and I hope it does. I think he's going to post this sometime soon as well, but I wanted to archive it on my own blog. I created this routine from bits and pieces found scattered like confetti across his blog. I know everyone is slightly different and has different goals, so this routine may not be for you. I also know that, after two months of this, I'm stronger than ever before, but will likely have to find a way to shake things up a bit to keep things moving...but I'm not sure how to proceed. In case you rush through the routine without reading the fine print, I generally rest from 3 to 5 minutes between every set. Since I'm only doing 2-3 types of exercises at 3-4 sets each, I'm in and out of the gym in under an hour. Oh, and I only workout 3 ...