MichelleRisley Posted May 26, 2012 Author Share Posted May 26, 2012 5/25/12 Weight: 110.8 lbs Training Warmup: Sun salutations Ez bar curls: 5 x 15 Incline dumbbell curls: 5 x 15 Db hammer curls: 5 x 15 Close grip db presses: 5 x 15 Cable pressdowns: 5 x 15 Ez bar skull crushers: 5 x 15 Cable crunches: 5 x 20 Cardio:Low intensity, 20 minutes Stretching:10 min Nutrition Total macros:Carbs 276 gmProtein 126 gmFat 49 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 26, 2012 Author Share Posted May 26, 2012 5/26/12 Morning weight was 110.8 lbs. My show is about 3 months (13 weeks) from today. I'm going to keep my macros where they are for another week, but add a few more cardio sessions, as well as vary the type of cardio (adding some intervals & pre-meal cardio). If my weight drops too quickly, I'll either decrease the cardio or slightly increase carbs. Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 30, 2012 Author Share Posted May 30, 2012 5/26/12 (cont'd) Training Warmup:Sun Salutations Ez bar rows 4 x 12 Db rows 4 x 10, plus 1 set to failure Decline pullovers 4 x 15 Lat pulls 4 x 15 Assited pull ups 4 sets to failure Deadlifts x15, x12, x12, x12, x10, x8 Cardio:Stair intervals, 20 minutes Stretching:10 minutes Nutrition Total macros:Carbs 274 gmProtein 125 gmFat 50 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 30, 2012 Author Share Posted May 30, 2012 5/27/12 Morning weight: 110.6 lbs TrainingRest day Nutrition Total macros:Carbs 275 gmProtein 127 gmFat 49 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 30, 2012 Author Share Posted May 30, 2012 5/28/12 Morning weight: 110.6 lbs TrainingRest day Nutrition Total macros:Carbs 276 gmProtein 123 gmFat 50 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 30, 2012 Author Share Posted May 30, 2012 5/29/12 Morning weight: 110.8 lbs Training Session #1:Pre-breakfast cardio, low intensity, 25 minutes Session #2: Warmup:Body weight squats Leg extensions (3 different leg/foot positions, x 5 each) 4 x 15 Bb squats x15, x12, x12, x12, x10 Narrow-stance Smith squats 4 x 15 Stiff leg deadlift 4 x 12 Leg curls 4 x 15 Seated calf press 3 x 20 Standing calf raise 3 x 20 Stretching:15 minutes Nutrition Total macros:Carbs 277 gmProtein 126 gmFat 50 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted May 31, 2012 Author Share Posted May 31, 2012 5/30/12 Morning weight: 110.6 lbs Training Warmup:Sun Salutations Bench pressx15, x12, x12, x10 Incline db pressx12, x12, x10, x10 Pushups on inverted Bosu4 sets to failure Plank on two medicine balls4 times, 30-45 second holds Giant set: 4x12, plus 1 drop-set Arnold pressSide lateralRear lateralUpright row Cardio:20 minutes, low intensity Stretching:10 minutes Nutrition Total macros:Carbs 274 gmProtein 125 gmFat 49 gm Water:5 liters Link to comment Share on other sites More sharing options...
fdesiderio Posted June 1, 2012 Share Posted June 1, 2012 Hi Michelle, If you have time, would you be able to post some nutrition/meal detail? The macros are great, though some vegans who are new to counting macros (like me) sometimes have trouble with expanding their food choices beyond the staples. Seeing how others reach their targets would be a huge help. Kind RegardsFrank Link to comment Share on other sites More sharing options...
MichelleRisley Posted June 4, 2012 Author Share Posted June 4, 2012 (edited) Hi Michelle, If you have time, would you be able to post some nutrition/meal detail? The macros are great, though some vegans who are new to counting macros (like me) sometimes have trouble with expanding their food choices beyond the staples. Seeing how others reach their targets would be a huge help. Kind RegardsFrank Hi Frank. Thanks for your question. If you read my journal from the beginning, you'll see that I initially tried to include what I was eating at each meal. Unfortunately, I was only able to keep that up for a few days. At some point, I hope to have the extra time to be that detailed again. Unfortunately, it's quite time consuming to go back after the fact. Most weeks, I'm so busy that I have to post multiple days at one time (like I'll be doing today for the past 3 or 4 days). In addition to my time limitations, I'm currently less than 3 months out from a competition. Most of my meals during this "pre-contest" phase are extremely simple, and the majority of what I eat on a daily basis comes from the following foods: beans and legumes, dark leafy greens, most vegetables, fruit, nuts and nut butters, seitan (which I make myself from wheat gluten flour), quinoa, sweet potatoes, brown rice, bulgar wheat, steel cut oats, hemp seeds, chia seeds, sprouts, and protein powders (from pea, brown rice, &/or hemp sources). Occasionally, I will also have tofu, edamame, sprouted grain bread, and some of the faux meats. At this time, white potatoes, white rice, bread (other than sprouted/flourless), and pasta are off-limits, as are any other foods that are not nutritionally dense (or not listed here). Depending on how lean I get in the next 6-8 weeks, the occasional sprouted grain bread and faux meats may be further decreased or eliminated (and those macros will be replaced with other complex carbs and seitan / protein powder). Hopefully, this will help you. The main thing about getting your macros to fit a certain ratio is time, experience, and preparation. I can do it on the fly now (meaning, I don't have to plan my meals and pre-cook for the day or week like I used to have to do). But in the beginning, pre-planning was the only way I knew that I would hit the right ratios every day. But now, since I've done it for so long, I know what types of foods and amounts I need to have every 3 hours to hit my daily limits. It also depends on exactly what ratio you're trying to hit. Some people have to do a lower percentage of carbs; some can get away with more. For me personally, carbs are always the majority of my total calories, and they will continue to be so even as I continue to lean out for the upcoming competition. Don't worry, you'll get the hang of it. It just takes time and practice. Edited June 4, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
MichelleRisley Posted June 4, 2012 Author Share Posted June 4, 2012 5/31/12 Morning weight:110.4 lbs Training Warmup:Sun Salutations Giant set: 4 rounds Ez bar curls x15, x15, x15, x12 Skull crushers x15, x15, x12, x12 Incline db curls x15, x15, x12, x12 Tri overhead extensionsx15, x15, x15, x12 Giant set: 4 rounds Hammer curls x15, x15, x12, x12Dipsx failureSwiss ball, alternating tuck/pikex20, x20, x20, x20 Stretching:10 minutes Nutrition Total macros:Carbs 276 gmProtein 125 gmFat 51 gm Water:5.5 liters Link to comment Share on other sites More sharing options...
robert Posted June 4, 2012 Share Posted June 4, 2012 Great work as usual! I'm out in Alabama now making my way east. Here for a whole week and then in Nashville for a bit but will keep making my way out further and further east. Have an awesome week of training! All the best. Link to comment Share on other sites More sharing options...
MichelleRisley Posted June 4, 2012 Author Share Posted June 4, 2012 6/1/12 Morning weight:110.4 lbs Training Warmup:Sun salutations Bb rows x12, x10, x10, x10, x8 Stiff arm cable pulldowns 5 x 15 Assisted pullups 3 sets to failure Seated cable rows x12, x10, x10, x8, x8 Deadlifts x12, x12, x10, x10, x8 Cardio: Stair intervals, 15 minutes Stretching:10 minutes Nutrition Total macros:Carbs 276 gmProtein 124 gmFat 50 gm Water:5.5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted June 4, 2012 Author Share Posted June 4, 2012 Great work as usual! I'm out in Alabama now making my way east. Here for a whole week and then in Nashville for a bit but will keep making my way out further and further east. Have an awesome week of training! All the best. Thanks, Robert! I'm less than 12 weeks out from an August show. I've been deliberately hovering around the same weight range/body comp for a while now. But it's now time for me to kick it up a few notches... Keep me posted on your travel plans, as well as when / if you may be in or near Raleigh. You have an awesome week, as well!! Link to comment Share on other sites More sharing options...
MichelleRisley Posted June 4, 2012 Author Share Posted June 4, 2012 (edited) 6/2/12 Morning weight:110.2 lbs Training Morning-Zumba class (counted this as my cardio for the day) Afternoon session-Weight training Warmup:Sun SalutationsBody weight goblet squats Superset: Squats x15, x12, x12, x10 Goblet squats, kettle bell4 x 15 Bb Lunges3 x 15 Cable glute kickbacks 3 x 20 Stiff leg deadlifts x15, x15, x12, x12 Leg curl (one leg at a time) 4 x 10, static 5-second contractions on last 2 of each set Calf press 3 x 20 Stretching:15 minutes NutritionCompetition is 12 weeks from today. I will begin slowly decreasing macros and doing the minimum amount of cardio necessary to see a slow, but steady decrease in weight. In addition to weighing myself daily, I will also be using weekly progress photos, weekly measurements, and body comp tests (every 2-4 weeks) to monitor progress. As always, the goal is to lean out with as little loss of lean mass as possible. New macro limits:Carbs 265 gmFat 45 gmProtein 120 gm Total macros for today:Carbs 266 gmProtein 120 gmFat 45 gm Water:5.5 liters Edited June 4, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
robert Posted June 4, 2012 Share Posted June 4, 2012 I'll be in touch. All the best with your contest preparation! Keep after it! Hope to see you in a couple of weeks. Link to comment Share on other sites More sharing options...
MichelleRisley Posted June 4, 2012 Author Share Posted June 4, 2012 6/3/12 Morning weight: 110.2 lbs TrainingPre-meal cardio, low intensity, 20 minutes Nutrition Total macros:Carbs 264 gmProtein 120 gmFat 44 gm Water:5.5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted June 4, 2012 Author Share Posted June 4, 2012 I'll be in touch. All the best with your contest preparation! Keep after it! Hope to see you in a couple of weeks. Thanks!...Hope to see you, too! Link to comment Share on other sites More sharing options...
MichelleRisley Posted June 13, 2012 Author Share Posted June 13, 2012 Wow...it's been an eventful and very busy week...I am just quickly checking in...I don't have time to post anything...I hope to get to it by the weekend. Link to comment Share on other sites More sharing options...
MichelleRisley Posted June 18, 2012 Author Share Posted June 18, 2012 I don't know when I will have to time to back-post my training/nutrition for the past two weeks...I may just have to pick up where I am at the time... Despite numerous distractions and personal events which have occurred over the past two weeks, and in addition to my typical busy schedule, I'm pretty much on track. I did miss a couple of workouts, and there were a few days in which my nutrition wasn't exactly on point...But I don't think I did too bad, considering what my past two weeks have been like... My weight was 109.2 lbs this morning, which is the (max) 0.5 lb per week loss I am aiming for (I weighed 110.2 on June 3rd). I just hope that the weight loss is mostly body fat, and not lean mass. I plan on having a body comp test done soon to make sure. Link to comment Share on other sites More sharing options...
MichelleRisley Posted July 3, 2012 Author Share Posted July 3, 2012 Well, it's been just over two weeks since my last post. To say that June was a whirlwind would be a huge understatement! My stress level and lack of sleep (since mid-June, I've been averaging only about 3 hours daily) really took a lot out of me, and totally derailed any chance of me competing next month. The week after my last post here, my weight dropped way too fast, and based on my most recent body comp test, almost of that weight loss was lean mass. I'm obviously in a very catabolic state right now. I doubt if I'll be posting here very much for a while, at least not until I can get a better handle on things, and get my metabolism back to normal. But that won't happen until I can begin getting adequate sleep and get my cortisol level under control...Hopefully, that will happen sooner, rather than later... Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted July 4, 2012 Share Posted July 4, 2012 Good luck Michelle!!! hope things calm down for you! Link to comment Share on other sites More sharing options...
kcooper820 Posted November 6, 2012 Share Posted November 6, 2012 Hi Michelle, Just wanted to say how much of an inspiration you have been. I'm not looking to compete, just eat healthy and get in good shape and your nutrition information has been really helpful. Thanks so much!!! I noticed that you work in a hospital, are you by chance a nurse??? I am a nurse on an oncology unit working night shift, and it's great to see someone in such great shape who does shift work too! Thanks! Link to comment Share on other sites More sharing options...
C.O. Posted March 14, 2013 Share Posted March 14, 2013 Have things calmed down at all? Getting decent sleep in? Hope you're doing well. -Dylan Link to comment Share on other sites More sharing options...
Recommended Posts
Create an account or sign in to comment
You need to be a member in order to leave a comment
Create an account
Sign up for a new account in our community. It's easy!
Register a new accountSign in
Already have an account? Sign in here.
Sign In Now