Log#3: Beach Body 2017?

[Raquel130]

Back to logging again.

Goal: Leaner arms and visible abs
Goal date: February 2017

Current weight: 113-116 lbs (down from 152 lbs in 2015 )
Goal weight: 110-113 lbs
**I'm guessing that's what will happen on the scale, since I don't expect to gain any serious muscle.

Quite happy with my current size (small 2-4) but because of my apple-shape genetics, the fat that should be filling out my flat butt, is instead covering my abs and triceps.. I'm determined to unearth my abs and slim my arms some more so I have a bit of work to do.

The Plan:
*Start doing some resistance training...for real this time! And stop giving up on it. Be consistent.
*Will be using Beachbody programs like Insanity, p90x plus, 22 min hard corps (special ops), plus other bodyweight exercise routines.
*Equipment: TRX, dumbells, Versys punching bag, med balls. That's it.
*If weather permits, continue with cycling. If not, dust off treadmill and elliptical.
*Total of 10-12 hrs/week should be about right. Will adjust if not.

Food:
*No changes.
*1700-2000 calories.
*~95% plant-based.
*70-75% carbs, 10-15% protein, 10-15% fat.
*Mostly whole foods but I still have my weekly ice cream, chocolate and biscuits, without fail. #FlexibleDieting

[Raquel130]

Dec 3
*2 hrs - Dance workout & yoga

*Tea, half & half, sugar
*Whole wheat pancakes, baked whole wheat donuts
*Grapefruits, strawberries

[Determinism]

Is your deficit completely based on exercise?

[Raquel130]

Yes. I find it easier to burn off say 500 calories through exercise than reduce it from my diet. There's a certain volume of food I need to eat, plus include my sweets to avoid cravings. That's usually around 1700 on the low end. It's been the way I've managed to lose the weight and keep it off.

I've tried going as low as 1200 when I was desperate to break a plateau but it was hard and I lasted about a week.

[Raquel130]

Exercise:
*1 hr - Walking (treadmill)
*45 min - P90X Plus (Total Body Plus) - 1st time. Really liked it. Just one full body workout. Much better than X body part today, Y tomorrow.
*35 min - Rockin' Body (Disco Groove) - Fun. Got me sweating.

Food: (Dec 4-7)
*Whole wheat pancakes, white corn polenta, kale, collard greens, green mung beans, onions, grapefruits, strawberries, lemons, sugar, almond milk, popcorn (air-popped), tea, half and half, bread, natural peanut butter.

[Raquel130]

Took day off yesterday coz of DOMS from p90xPlus Total Body on 12/6. Still sore today but decided to get moving and see if I feel better sooner.

Exercise:
*1 hr - (DVD - 22 min Hard Corps (special ops)) - 3 workouts - Cardio, Resistance and Core, each 22 min. All really good. Most of the cardio moves have weights. Need to work on the Side Winder in the Resistance w/o.
*30 min - Yoga
*2 hrs walking - Treadmill

Food:(Dec7&8)
*Same as the last post plus tofu, minus strawberries and half and half.

The plan for this first week is to do today's 1 hr Hard Corps - Spec Ops DVD in the morning. Then in the evening, do the P90xPlus Total Body (45 min), plus yoga (20 min), plus a bit of walking while I watch TV.

[squat]

What's hard corps special ops like?

[Raquel130]

Going by the degree of DOMS I have right now (even after taking a rest day yesterday), the short answer is - very good.

[Raquel130]

*2 hrs - walking/jogging (yesterday)

*No exercise today. Still a bit sore and not feeling like doing any resistance training or any exercise really. If I skip today, that's 3 days in a row. I hope this is not history repeating itself. Doms always puts me off and then I don't get back into it.

[squat]

So it's not a good workout!


I thought it sounded like a porn dvd, but it'd be "hardcore" instead of "hard corps," and I was thinking it's called "hardcore special ops," and that meant it was with military themed special sexual operations in hardcore.


Hardcorps is just kinda precarious word choice for a video title, so I seriously question the quality.