You have to track it if you want to be successful at it!

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#61 Postby MichelleRisley » Sat Feb 25, 2012 12:37 pm

2/24/12:

Weight:
113.8 lbs

Training:

Warmup:
Bodyweight squats on inverted Bosu 3 x 15
Ext rotations 3 x 15

Rope lat pulldown 5 x 12

Decline db pullover 5 x 15

Clean & Press 5 x 8

Deadlift 5 x 12

Stretching:
10 minutes

Nutrition:

Total macros:
Carbs 299 gm
Protein 152 gm
Fat 66 gm

Water:
5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#62 Postby MichelleRisley » Tue Feb 28, 2012 2:15 pm

2/25/12:
I FINALLY heard back from the promoter of the show I was planning on doing in June, regarding the date. Due to the fact that he will be out of the country in June, this particular show will be rescheduled for later in the year. I will have to choose another show to do. As far as my plan to ease into pre-contest phase, I think I'm going to continue as planned. I may or may not end up doing a show close to the original anticipated date. However, I do have some photo shoots coming up (tentatively planned for April or May and May or June). So I need to be leaner for those anyway. But there is no need to be aggressive. I'm still not going to decrease my macros just yet. I'm only going to continue to increase my cardio. Additionally, for the next few weeks, I'm trying out a modified version of Derek Tresize's "Total Body-Mass Routine": http://www.veganbodybuilding.com/?page= ... l_bodymass. I'm curious to see if it has any effect in my lean body mass, while keeping calories high, and progressively increasing cardio. I'm also going to have one day in which I increase carbs up to about 325gm (100 calorie increase). It certainly won't be an all out cheat day. And I'm still giving myself the daily 60-70gm range for fat. So I'm hardly "dieting" just yet. This is just more of an experiment for the next few weeks. Even if I was doing the show in early June, I'd still have time to lean out. I don't anticipate having to lose more than 8 or so lbs of body fat.

As of this coming Monday night, I'm finally back to night shifts (either 9pm-7am or 9:30pm-7:30am). YAY!!! And no, that's NOT being sarcastic! I prefer working nights. I'm a night owl at heart, and believe it or not, I actually get more sleep working nights than when I have to do evening shifts (1-11:30pm). Evenings just don't fit into everything else I do outside of my job at the hospital. I have been very sleep deprived for the past few months. And I'm sooooooo looking forward to being back on nights!!! I only have one night shift this upcoming week. But the following week, I'm working a block of 7 out of 9 nights (3 on, 2 off, 4 on).

When I weigh in the afternoon, upon waking, after working a night shift, my weight is 1-2 lbs higher than if I slept through the night and weighed in the morning. So I will begin noting the time of day I weighed, as I did when I began this journal in late December.

Morning weight:
114.2 lbs

Training:

Cardio:
Zumba class

Stretching:
10 minutes

Nutrition:

Total macros:
Carbs 323 gm
Protein 149 gm
Fat 69 gm

Water:
5 liters
Last edited by MichelleRisley on Tue Feb 28, 2012 2:36 pm, edited 2 times in total.
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#63 Postby MichelleRisley » Tue Feb 28, 2012 2:23 pm

2/26/12:

Morning weight:
114.4 lbs

Training:
Rest day

Nutrition:

Total macros:
Carbs 299 gm
Protein 148 gm
Fat 67 gm

Water:
5.5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#64 Postby MichelleRisley » Tue Feb 28, 2012 2:28 pm

2/27/12:

Morning weight:
114.6 lbs

Training:

Warmup:
Body weight squats on inverted Bosu 3 x 20

Bb squats 5 x 12

Flat bench db press 5 x 12

Db rear delt row 5 x 12

Db upright row 5 x 12

Seated leg curls 5 x 12

Cardio:
20 min low-intensity on treadmill

Stretching:
10 min

Nutrition:

Total macros:
Carbs 299 gm
Protein 148 gm
Fat 67 gm

Water:
5.5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

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robert
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Re: You have to track it if you want to be successful at it!

#65 Postby robert » Tue Feb 28, 2012 4:08 pm

Great to see you still posting, Michelle!

I don't think I'll be ready to compete in June, but I'm still up for doing some projects together, videos, photos, etc.

Let's keep in touch.

All the best!

-Robert

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#66 Postby MichelleRisley » Wed Feb 29, 2012 10:51 pm

robert wrote:Great to see you still posting, Michelle!

I don't think I'll be ready to compete in June, but I'm still up for doing some projects together, videos, photos, etc.

Let's keep in touch.

All the best!

-Robert


I'm absolutely up for doing some future projects together! Let's definitely keep in touch. :)

Thanks, again, for the wonderful "thank you" package. That was very generous of you. And I truly appreciate it. I really enjoyed being a part of this challenge. And I'd love to be a part of the next one.

All the best to you, as well! Enjoy your cruise. Happy (early) Birthday! :)
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#67 Postby MichelleRisley » Wed Feb 29, 2012 10:54 pm

2/28/12:

Afternoon weight:
114.8 lbs

Training:

Warmup:
5 min on treadmill

Giant set: 5 rounds
Alternating push-up/pike on Swiss Ball x 15
Seated calf press x 20
Plank 60 seconds
Standing calf raise x 20
Reverse crunch x 15

Cardio:
Low intensity on elliptical, 20 minutes

Stretching:
10 minutes

Nutrition:

Total macros:
Carbs 304 gm
Protein 151 gm
Fat 64 gm

Water:
5 liters
Last edited by MichelleRisley on Thu Mar 01, 2012 9:57 am, edited 1 time in total.
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#68 Postby MichelleRisley » Thu Mar 01, 2012 9:12 am

2/29/12:

Morning weight:
113.2 lbs

Training:

Warmup:
Body weight goblet squat 3 x 15
Ext rotation 3 x 15

Incline db press 5 x 10

Power clean 5 x 8

Bb row 5 x 12

Romanian deadlift 5 x 12

Arnold press 5 x 12

Cardio:
20 min low intensity on elliptical

Stretching:
10 minutes


Nutrition:

Total macros:
Carbs 306 gm
Protein 153 gm
Fat 68 gm

Water:
5 liters
Last edited by MichelleRisley on Fri Mar 02, 2012 10:48 am, edited 1 time in total.
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#69 Postby MichelleRisley » Fri Mar 02, 2012 10:12 am

3/1/12:

Morning weight:
112.8 lbs

Training:

Warmup:
Sun salutations

Ez bar curls 5 x 12

Incline dumbbell curls 5 x 12

Db hammer curls 3 x 15

Dips 4 sets to failure

Rope pressdown 5 x 12

Ez bar skull crusher 5 x 12

Cardio:
20 min low intensity on treadmill

Stretching:
10 minutes

Nutrition:

Total macros:
Carbs 323 gm
Protein 151 gm
Fat 64 gm

Water:
5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#70 Postby MichelleRisley » Sat Mar 03, 2012 1:36 pm

3/2/12:

Morning weight:
112.6 lbs

Training:

Cardio:
30 min (pre-breakfast, low intensity) on treadmill

Stretching:
10 minutes

Nutrition:

Total macros:
Carbs 301 gm
Protein 149 gm
Fat 62 gm

Water:
5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

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jungleinthefrunk
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Re: You have to track it if you want to be successful at it!

#71 Postby jungleinthefrunk » Sat Mar 03, 2012 3:45 pm

Awesome, youre dropping and can steal eat!! haha. jealous. Awesome job! can't wait to hear which contest you decide on! you'll kill it!
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100

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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#72 Postby MichelleRisley » Sun Mar 04, 2012 12:50 pm

jungleinthefrunk wrote:Awesome, youre dropping and can steal eat!! haha. jealous. Awesome job! can't wait to hear which contest you decide on! you'll kill it!


Awww...thanks, Lauren! :) You will do great, too!!!

I'm currently looking at one in July. But I have the first of two photo shoots on April 28th, which is just under 8 weeks away. So I'm leaning out for those. Plus I like being a little leaner than I am as warm weather approaches.
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

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MichelleRisley
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Re: You have to track it if you want to be successful at it!

#73 Postby MichelleRisley » Sun Mar 04, 2012 1:07 pm

3/3/12:
I have a couple of photo shoots coming up in April and May, the first of which is about 8 weeks away. I'm going to decrease carbs to 285gm, protein to 135gm, and fat to 50-60gm. One day per week, I will give myself an additional 100-150 calories (but only in the form of carbs or protein; fat will not exceed 60gm). Cardio will be increased to 30 minute sessions, alternating between intervals and low intensity. I am also going to add some plyometrics.

Morning weight:
112.8 lbs

Training:

Warmup:
Sun salutations

Rope lat pulldown 5 x 12

Decline db pullover 5 x 15

Clean & Press 5 x 8

Deadlift 5 x 12

Super set: 3 x 25
Inverted Bosu db squat
Calf press

Cardio:
30 min low intensity on elliptical

Stretching:
10 minutes

Nutrition:

Total macros:
Carbs 303 gm
Protein 149 gm
Fat 67 gm

Water:
5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

User avatar
MichelleRisley
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Posts: 216
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Location: Atlanta, GA, USA
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Re: You have to track it if you want to be successful at it!

#74 Postby MichelleRisley » Mon Mar 05, 2012 11:51 am

3/4/12:

Morning weight:
112.6 lbs

Training:
Rest day

Nutrition:

Total macros:
Carbs 287 gm
Protein 133 gm
Fat 58 gm

Water:
5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

User avatar
MichelleRisley
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Re: You have to track it if you want to be successful at it!

#75 Postby MichelleRisley » Tue Mar 06, 2012 2:13 pm

3/5/12:

Afternoon weight:
113.8 lbs

Training:

Cardio:
Stair intervals-30 minutes

Stretching:
15 minutes

Nutrition:

Total macros:
Carbs 288 gm
Protein 135 gm
Fat 59 gm

Water:
5 liters
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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