levis tattoo challenge(pics)
decided to write a journal about my attempt to get from 16% bf to 12% bf by november. the date i have set for my christmas present of a backpiece tattoo.
i did post some photos of my starting point, but chickened out and took them off again.[:I]
i have made a lot of progress in the past 18 months but i'm not counting this as, it was recovery from thyroid problems so would have happened anyway.
a brief history is that i have been training mainly running based for 12 years. had 2 children during this time and recovered in 3-6 months.
then 2 years ago my thyroid shut down completely. i still tried to run but it was hard, i had no appetite, and was just too tired to do anything. i gained a little weight but lost a lot of muscle. then when i was diagnosed and given thyroxine things improved, lost fat but more muscle also. so 18 months ago i weighed 119lb with little muscle and had to wear childrens clothes (age 8 at my worst).
so after my husband complained about having to shop for my underwear in the children dept (funny looks). i decided to do something. so now at the start of this journal i weigh 144lbs with 16% bf. i am 5'6'' and 33yrs old.
i started this 10 days ago and am now 142.5lbs and 15%bf. this is male tanita taken first thing in morning i get consistent readings so it should be a good guide to gains/losses if not actual bf%
my cardio routine is;
monday 48mins (weightloss setting) elliptical (no carbs)
tuesday 8 mile run - target sub 60mins (no carbs)
wednesday 8 mile run - target sub 56mins (with carbs)
thursday 48mins (weightloss setting) elliptical (no carbs)
friday 8 mile run - target sub 60 mins (no carbs)
saturday 8 mile plod - no target (no carbs)
sunday 8 mile run - target sub 56 mins (with carbs)
(if husband has early start so i cant go out on a running day, i will do 6 miles on treadmill and 24mins (interval setting) on elliptical)
my weights routine done on every other night alternately, so each set has 3 days rest.
i set the weight where i struggle to do 3x5, increase to 3x10, then increase weight again to do 3x5 etc.
bench press - 90lbs
seated pressdown - 50lbs
shoulder press - 45lbs
vertical press (reverse grip)- 90lbs
tricep pressdown - 40lbs
lateral raise - 10lbs
press-ups - as many proper ones as i can, made up to 15 with girlie ones x 4
rowing to chest - 75lbs
upright rows - 30lbs
weighted cable crunch - 60lbs
seated rowing to chest - 70lbs
reverse grip curls - 30lbs
weighted cable crunch - 60lbs
seated low row - 70lbs
pulldown to chest - 80lbs
i train at home, converted kids playroom to gym now they are at school. i have to use a home gym - york 925, as i do most of the childcare and work full time. so this is the only way forward. however it is better than saying i never have time to exercise with work/kids etc.
my diet doesn't vary that much i still don't get hungry and don't need to eat that much, i dont think synthetic thyroxine is as good as natural so you never fully recover. however i make sure i eat a can of fish and pot of cottage cheese daily, sort of like a protein supp.
5.00am either banana or whey depending on whether my cardio is for speed or fat burning. 1-2 pints of sugarfree squash with pinch biosalt
7.00am banana , 1-3 pints water or biosalt drink as before.
8.00am whey drink
1.30pm 1/2 cucumber, 3 tomatoes, pepper, 1/2 jar beetroot, can tuna or mackerel with a bit of cooking sauce
5.30pm 200g cottage cheese, slice of burgen bread with soya spread.
7.00pm weights 30-45 mins (every other night)
9.00pm 200g light yogurt, 2 pints water.
i drink 1 - 2 litres squash with biosalt during the day and snack on apples(4) carrots (4) and breakfast cereal maybe 100g trying to give this up, 4 squares of chocolate and about 1 pint of milk in tea(i like milky tea).
7 keto dhea seems to help with t4-t3 conversion so i am less tired.
e/c/a 20-40mg before cardio depending on how i feel and what my goal is that day.
gaba at night to help with muscle recovery.
thats the story so far, hope i haven't bored you all too much. please comment.
starting today - sunday 15th, i ran 8 miles in 59.19 this was 12 secs off my pb of 59.07 so pleased with that. running without eating carbs before was hard at first but has definately helped with fat burning, and has improved my times if i do have carbs.
i will try to post my progress weekly as i don't expect much change day to day. and maybe be brave enough to post pics.
thanks for reading.