- I’m 29, live in Toronto and work freelance in communications research.
- Since Fall 2010, this blog has been dedicated to my health and fitness, documenting day-to-day as I navigate my way through the hurdles and triumphs of living a balanced lifestyle. You'll find lots of food pics, along with reflections, milestones and updates on my weight training, spinning, and whatever else I incorporate in my quest to be as awesome as possible.
- MUSCLE GAIN!
- CW: 128 lbs
- Deadlift: 255 lbs
- Squat: 140 lbs
- Leg Press: 520 lbs
- 5K: 33:13
Back home. Hit the gym on vacation 4 out of the 5 full days I was there (not including the day I arrived), but also had some pretty ridiculous eats and drank excessively on two occasions.
So, we’re back to the grind now. Eating clean (no alcohol, added sugar or processed carbs), trying to get enough sleep, etc.
I really, really want to be leaner. I want to lift heavier, too, but I think I’m going to focus on fat loss for a little bit and see how it goes.
Also really wish I was still here:
Updates
Guess it’s been a while since I posted. 5/3/1 is doing exactly what I wanted it to - lending clarity and focus to my workouts so I can just get in, do what I need to and get out. I’m into the second cycle now (week 5) and all is well. I’ve been logging on Fitocracy so if you really care about the details, you can check that out.
MRI for my hip coming up next week.
Seem to have gained a bit of fat due to some questionable food choices the past few weeks, so cleaning things up a bit and doing a couple of spinning classes per week. Shouldn’t be too tough to get things under control.
Made soup today - butternut squash apple (kind of like this), except this time I omitted the sweet potato, added coconut milk at the end and seasoned it with pumpkin pie spice. Pretty great.
Also been baking muffins and putting pomegranate seeds in everything.
I’ll try to start posting more frequently (my mom worries when I don’t), but it’s probably a good sign that I don’t feel like I need this blog anymore. We may be on our way to achieving some balance, people. Go team.
Weigh In:
127.4lbs.
I was 131ish on Sept 2nd when I started cutting, and lost a couple in that first week, but didn’t do another weigh in after that. I was worried about what my Asia trip did, but it looks like my as-frequent-as-possible workouts, fairly balanced food choices, and miles upon miles of walking kept me on track. Great news :)
A little mid-week cutting progress. We’re getting there.
Sept 2012: Week 1 Nutrition Recap
Weighed in today, and I’ve lost about 2lbs since Sept 2nd (129.0lbs). While I’m fairly certain I didn’t lose muscle (since my protein intake was high and I only continued to gain strength in my workouts), my body voiced its disagreement in the form of a nasty cold and a delayed period. So, as always, we tweak.
Nutritional Averages | Sept 1-7:
That’s about 25% carbs; 43% protein; 32% fat.
The ratios aren’t bad, but next week, I’m increasing my daily average intake by about 150 calories, some of which will (happily) be carbs. Days like Sept 3rd (1200 calories) simply can’t happen when my BMR is 1,407 and I can maintain my weight by consuming over 2,000.
As for how clean my meals have been, I’m pretty pleased. Just gotta stay the course.
Gooooooo Week 2.
SEPTEMBER CUT
I did these two weigh-ins yesterday, one before my leg workout and one after. What I learned from this is that (1) drinking 500mL of water adds weight (obviously); and (2) the body fat % itself and the amount of muscle is not accurately measured on that scale, since I clearly didn’t gain 1.5lbs of fat and lose half a pound of muscle in an hour.
So, even though I generally ignore my weight (focusing instead on how I look, feel and perform), for the next month, it’s going to have to be a measure of my progress.
I know I’ve put on fat over the last 6 months, but I’ve also definitely gained muscle. Back in March, I weighed 122lbs, leg pressed 270, and deadlifted 135. Now I’m 131lbs, leg press 480, and deadlift 215. Time to cut back some of this flub and take a look at the muscles I know are under there :)
So, 1500 calories per day, 20% carbs, 40% protein, 40% fat. More cardio, including intervals. Less rest between sets. Low sodium. All the water. Lots of sleep.
We know how to do this. Let’s get ‘er done.
CYKL: Class #3
This class was soooo long. I thought because it was a 75min “endurance” class that it’d be primarily steady-state, but nope. Hills. Rolling ones.
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Spinning:
- 1:15:00 || 160 bpm || 80 % (+1237 pts)
You want to get healthier and look fit.
You can’t figure out why all the hours in the gym aren’t paying off.
You ‘think’ you eat clean most of the time.
It must be your genetics because you are doing everything you are suppose to.
WRONG!!!
Sorry to break it to you but I am going to be straight forward about this. Unless you have a serious medical issue, it’s more than likely that your lack of results is because of what you are consuming!!
Honestly, I always heard that ‘80%’ of your physical condition had to do with what you what you ate but I never really believed it. Well, let me tell you, it’s true!
It literally took me the majority of my life to realize this. I finally decided to stop making excuses as to why I couldn’t consistently eat clean (and not just Monday to Thursday) and workout. I stepped up to the plate and proved myself wrong and the 80/20 theory is right.
I also learned the hard way that even though you eat clean 6/7 days that’s not enough.Eating clean 6 days out of 7 does not entitle you to eat junk for a full day.It’s called a cheat ‘meal’ as in one or two a week, not a ‘free-for-all’. Take it from me, there’s a reason why it took me 7 years to get to where I am today and I am still learning to improve this lifestyle.
Download this Body Beautiful / Body Healthy Formula here and put it on your fridge!
Found an old photo from just after I finished undergrad back in 2007. I didn’t start focusing on getting healthy until 2010, but I hadn’t realized things were getting out of control so far back.
At age 28½, I can feel 30 looming, but seeing how much happier, healthier and just better I am now than I was in my early 20’s, it’s clear that age really isn’t the determining factor people make it out to be. All it takes is commitment to look, feel and perform your best :)
Muscle Gain 06.15.12: Legs + Cardio
Did legs with Justin yesterday, including drop sets on the leg press, triple super sets of other shit, and a new leg press PR of 390lbs. Worked super hard and felt pretty damn good.
Justin said that my legs are really coming along in terms of size and definition as a result of my obvious hard work, and that they were just skinny when he met me 6 months ago. I thanked him and then as I started to do a set of hack squats, he muttered under his breath “yeah, just silly skinny”, lol. So apparently there’s been improvement :P
I tried to get out of having to do cardio afterwards, complaining that I was tired, and was met with “Sure, skip it. You know, if you want a layer of fat over your muscle.” So, stationary bike it was.
Back workout today, then heading to Vegas tomorrow to meet up with Nick. He lives there from May-July for work, so I’ll be visiting for the next two weeks :)
- Leg Press:
- 160 lb x 20 reps (+35 pts)
- 210 lb x 15 reps (+39 pts)
- 250 lb x 12 reps (+43 pts)
- 300 lb x 10 reps (+50 pts)
- 340 lb x 8 reps (+55 pts)
- 390 lb x 6 reps (+61 pts) <— BOOM.
- 300 lb x 3 reps (+34 pts)
- 250 lb x 6 reps (+38 pts)
- 210 lb x 6 reps (+33 pts)
- 160 lb x 6 reps (+28 pts)
- Sets 6-10 were drop sets
- Dumbbell Bulgarian Split Squat:
- 10 lb x 20 reps (+60 pts)
- 10 lb x 20 reps (+60 pts)
- 10 lb x 20 reps (+60 pts)
- 10 lb x 20 reps (+60 pts)
- triple super set with lunge and plank
- Dumbbell Lunges:
- 10 lb x 10 reps (+39 pts)
- 10 lb x 10 reps (+39 pts)
- 10 lb x 10 reps (+39 pts)
- 10 lb x 10 reps (+39 pts)
- triple super set with split squat and plank
- Plank:
- 45 sec (+20 pts)
- 45 sec (+20 pts)
- 45 sec (+20 pts)
- 45 sec (+20 pts)
- triple super set with split squat and lunge
- Hack Squat:
- 110 lb x 15 reps (+34 pts)
- 110 lb x 15 reps (+34 pts)
- 110 lb x 15 reps (+34 pts)
- 110 lb x 15 reps (+34 pts)
- hack press
- Lying Leg Curls:
- 65 lb x 20 reps (+17 pts)
- 80 lb x 15 reps (+18 pts)
- 85 lb x 12 reps (+18 pts)
- Cycling (stationary):
- 0:33:00 || 7.7 mi (+181 pts)
