MichelleRisley

Hi Stephanie. Just checking in. Have you tried incorporating some of my suggestions? If so, how are things going?

I see you tried some intervals. Great!! I know it's difficult, but try not to get discouraged when the scale temporarily stalls. This is when progress photos (and measurements) come in handy. Sometimes fat loss and muscle gain will be about the same, and the scale won't move much. But you will be able to see that you're getting leaner by photos, measurements, and the way your clothes fit. But also keep in mind that sometimes weight loss will just stall. That's when it's really important to change things. So along with the intervals, you can also add burpees, jump ropes, mountain climbers, etc., between your weight training sets. It's like doing interval cardio during weight training. Another thing you can do is change weight, reps, sets during weight training. Or change the types of exercises &/or hand/foot positions...the variables are endless. The key is to change things up. The human body is very good at adapting to what you throw at it. That's why it's important to vary things to keep your body challenged.

Don't let temporary setbacks get you down, Jesse. You've been doing great! Life has a way of challenging the commitments we make to ourselves. It is a true test of character to rise above the things that could possibly make you give up. It's like working out; if you don't give up, you get stronger in the process!

1/19/12 Weight: 113.4 lbs Training: Back Warmup: Sun salutations Ez bar underhand rows: 5 x 10 Db rows 5 x 10 Smith machine inverted rows 3 x failure Seated cable rows: 5 x 10 Flat bench pullovers: 4 x 15, plus 1 to failure Lat pulldowns with rope: 4 x 10 Stretching: 10 min Nutrition: Total macros: Carbs 305 gm Protein 153 gm Fat 63 gm Water: 5.5 liters

1/18/12 Weight: 113.8 lbs Training: Bis & tris Warmup: 5 min on eliptical Sun salutations Bb curls: 4 x 8, plus 1 set to failure Incline dumbbell curls 3 x 10, plus 1 set to failure Db hammer curls 3 sets to failure Close grip db presses 4 x 8, plus 1 set to failure Cable pressdowns 4 x 10, plus 1 set to failure Db skull crushers 4 x 15, plus 1 set to failure Stretching: 10 min Nutrition: Total macros: Carbs 300 gm Protein 147 gm Fat 65 gm Water: 5 liters

1/17/12 Weight: 113.4 lbs Training: Chest / delts Warmup: External rotations Sun salutations Incline db press: 4 x 10, plus 1 set to failure Flat bench flys: 3 x 15, plus 1 set to failure Pushups with feet on a ball: 4 sets to failure Side laterals: 4 x 12, plus 2 sets to failure Shoulder press machine (neutral grip): 4 x 10, plus 1 set to failure Db rear laterals: 3 x 15, plus 2 sets to failure Rope upright rows: 2 x 20 Stretching: 10 min Nutrition: Total macros: Carbs 297 gm Protein 148 gm Fat 69 gm Water: 5 liters

1/16/12 Weight: 113.8 lbs Training: Legs/glutes Warmup: Sun salutations Leg extensions: 5 x 12-15 Bb squats: 5 x 10 Smith machine squats: 4 x 10, 1 x 20 Superset: 4 x 10 each Bb stiff leg deadlifts Db bench lunges Superset: 4 x 10 each Leg curls Cable squats Calf raises (smith machine): 4 x 15, 1 x 25 Stretching: 15 min Nutrition: Total macros: Carbs 301 gm Protein 148 gm Fat 63 gm Water: 5 liters

Wow! Awesome progress in under 2 months!!! Keep up the great work. : ) I'm a huge fan of progress photos; they can give so much info than the scale alone.

1/15/12 Weight: 113.4 lbs Training: Rest day Nutrition: Total macros: Carbs 299 gm Protein 152 gm Fat 66 gm Water: 4.5 liters

1/14/12 Weight: 112.8 lbs Weight is steadily increasing, which is great!! The tweaking in my splits is working. I want to add a little more size (I'd like my weight to be around 115 lbs) before I begin pre-contest in 6-8 weeks. Looking at my progress photos, the added weight doesn't appear to be body fat. I will also be getting my % body fat done again soon. Training: "Bonus day" for a little extra emphasis on a few body parts Warmup: 10 minutes on eliptical Superset: 5 x 10 Cable curls Cable pressdowns Superset: Db curls 5 x 10 Dips 5 x 20 Superset: 3 x 10, plus one to failure Side laterals Rear laterals Smith machine squats: 5 x 15 Lunges: 4 x 15 Bench step-ups: 3 x 15 Leg curls: 1 x 50, used rest-pause until I reached the full 50 reps; first failure was around 33 reps Stretching: 15 minutes Nutrition: Total macros: Carbs 303 gm Protein 149 gm Fat 64 gm Water: 5 liters _________________

Just checking in to see how you're doing....Email me with an update when you get a chance. Thanks!

Just checking in to see how you're doing....Email me with an update when you get a chance. Thanks!

Just checking in to see how you're doing....Email me with an update when you get a chance. Thanks!

Just checking in to see how you're doing. What has your weight done over the past few days? Have you been able to increase your water intake? Send me an update when you get a chance. Thanks!

Since the eliptical seems to be working okay for you, try doing intervals on it now (HIIT).

I'm so sorry to hear about your finger, Jesse. Just do what you can. But if you have to, lay off the weight training and get in as much cardio as you can this week. Your weight is still steadily dropping. Yay!! Be patient and keep at it. You didn't put on the extra weight in a few weeks; so it won't all come off (permanently) that quickly. You're doing great! Keep it up! : ) I'll take a look at things more closely and send you an email shortly.

1/13/12 Weight: 112.8 lbs Training: Rest day I'm changing my workout split again. This week has been slightly modified. But beginning next week, I'm going to a 4-day split, plus an additional "bonus day" to hit some body parts a second time. And I will only be doing cardio once per week. This is my plan for the next 6 weeks or so. Depending on how I look around mid-February, I will begin my pre-contest phase somewhere between the end of February and mid-March, which would give me 12-14 weeks pre-contest for a June show. Nutrition: Total macros: Carbs 298 gm Protein 149 gm Fat 69 gm Water: 5 liters

1/12/12: Weight: 112.6 lbs Training: Back Warmup: Sun Salutations Ez bar underhand row: 5 x 10 Seated cable row: 5 x 10 Flat bench pullovers: 4 x 15 Power cleans: 5 x 8 Rope pulldowns: 4 x 10 Machine deadlifts: 5 x 10 Stretching: 10 minutes Nutrition: Macros: Carbs 299 gm Protein 148 gm Fat 67 gm Water: 5 liters

1/11/12: Weight: 112.6 lbs Training: Chest / delts Warmup: Internal & external rotations Sun Salutations Incline db presses: 4 x 10 (last set to failure) Incline flys: 4 x 15 Pushups: 4 x failure Machine shoulder presses: 4 x 10 Side laterals: 5 x 15 (last set to failure) Rear laterals: 5 x 15 (last set to failure) Stretching: 10 minutes Nutrition: Macros: Carbs 296 gm Protein 153 gm Fat 71 gm Water: 5 liters

I don't want to bother you. But just know that someone you've never met is thinking about you and wondering how you're doing. Hang in there! It will get better. If you feel up to it, check in with me. If not, I completely understand. Big hug!

Update me when you get a chance, Kim. Thanks!

Email me with an update when you get a chance. How are you feeling? I see that your weight hasn't gone down. But that doesn't mean you're not improving!! Remember, the scale is a tool. But it's not the whole picture. Take some more progress photos and compare them to the "before" shots. You may just be retaining a little water OR you may have put on a little more muscle, which would be GREAT! As soon as you can get into the habit of tracking macros, I can zero in on small changes you may be able to make. Your increase in water is good. Keep it going! Your workouts look great! : )

How are you doing, Jesse? How is your strength and stamina during your workouts? Update me when you get a chance. Are you sleeping any better?

Robert is right, Zach. You're doing fantastic! I will email you in a bit.

1/10/12: Weight: 112.4 lbs Training: No weight training. 30 minutes pre-breakfast cardio. Nutrition: Water with glutamine and BCAAs prior to cardio. Meal 1: (post-cardio) Green smoothie with banana, baby spinach, brown rice protein powder, BCAAs, glutamine Meal 2: Steel cut oats with cinnamon, raw walnuts, an apple Meal 3: Lentil and eggplant soup Marinated kale and broccoli Meal 4: Mixed greens salad with seitan, purple onion, red bell pepper Homemade raw cashew dressing Sweet potato Meal 5: Black bean soup with sliced avocado Meal 6: Edamame & sushi Before bed: Hummus and veggies Water with glutamine Macros: Carbs 297 gm Protein 148 gm Fat 67 gm Water: 5 liters