>Your before is my current scene. I have the same body shape
>it would seem ... so this is very inspirational. I am in no
>way new to working out but my goodness is it hard to find
>something good...I think too many workouts these days are easy
>and catered to people who only want to do a little bit without
>too much effort (my opinion and also most are boring).
>
>Did you only use the cathe workouts? How did you change your
>diet?
Here is a snapshot of my routine and nutrition for the 12 Winter Meltdown Challenge. Since our bodies respond differently to exercise and nutrition, I encourage you to start with the proven "standards", moderate weights, cardio and "clean eating". Build on and tweak your routine and nutrition until YOUR BODY responds...when you stop seeing results...change things up again. Seek help and support from those who adhere to the principles of fitness and nutrition...we're all here to help each other!
Copied from a previous post (see my replies in the thread above):
The first 8 weeks of the challenge I used SLOW & HEAVY and the Gym Style series. The last 4 weeks, I used the Gym Style series exclusively. My rotation was a 3 day split: LEGS, Chest & Triceps, Back, Shoulders and Biceps. I trained my abs probably a total of only 8x - the core gets a workout stabilizing...if I had time and the inclination, I did an ab workout. The first 7-8 weeks I alternated cardio and weight-training days and took one day completely OFF. The last 5 or 4 weeks, I did fasted HIIT cardio for 30 mins (60 minutes 1x/week) and weight trained in the afternoon.
The first 4 weeks, I had one "cheat day"/week. Weeks 5-8 I cut that back to one "cheat meal"/week. The last 4 weeks I did my best to have "zero" cheat meals. I eat 5-6 250-350 calorie meals/day with protein and carbs and no added fat or sugars. M1 is a protein shake - chocolate whey protein, 1 small banana, 8 oz. 1% milk, 8 oz H2O, 4-5 ice cubes,1 heaping tablespoon instant coffee. (This has been my M1 for years whether training or not). M2 is 5 hard-boiled egg whites and 1 cup cooked oatmeal. Lunch(M3) and dinner(M5) are fish or chicken and vegetables. In the beginning, I had brown rice, too. (I will incorporate more grains now that I'm not cutting). M4 (between lunch and dinner) is usually 1/2 cup low fat salt-free cottage cheese with stevia and chopped fruit mixed in. I did not drink diet soda or juice the entire 12 weeks. I do not consume foods made from white flour and try very, very hard to avoid sugar. I drink loads of water...1 gallon +/- and I enjoy green tea (no sweetner)at the office.
and again, from the bottom of my heart, thank you all for your kind words! YOU CAN DO IT!
