Michael
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I hadn’t done this move before, loved the muscle isolation during the pull. Took me a set to find the right distance adjustment but after that the squeeze on the upper back was fantastic.
My workplace has a great fitness center, missing a decent cable row machine but plenty of adjustable benches!
Week two was good for me, I’m struggling with finding enough time to hit cardio Windows due to work schedules however. Diet has been mostly on point due to fabulous prep.
Week three start has me sick like a dog… so it’s going to be a bit of a best effort on the lifting, cardio is right out however (oxygen is important when you can’t breathe).
Weight hasn’t budged but that’s ok as there are other indicators on progress (muscle def. , way less fluff!)
Avoid the cold bug folks! No bueno…. have a great week
There are a few post workouts that help in the early stages of conditioning. In the past I’ve used a product called dark matter…. worked brilliantly. But all on you if supplements are your thing, I’ve not used one recently but after those calf sets I wish I had…
Stretch and hydrate….and stretch some more
I’m breaking the rules and doing that now, I know the targets on the meal plan are way too high for me so I’m working my way up manually from what I know my previous maintenance level was. I know I’m under eating but try to keep the percentages the same and increment a few more grams each week mainly on the carb side.
I was eating slightly below the level on the plan and gained waaaaaybtoo much fat. That said I wasn’t on a fitness plan as awesome as this one, so I’ll see where the first two weeks take me. I know… trust the plan… but time wasn’t built in a day…
@Suzie – Wow! 7lbs in a week? That’s fantastic. I’ll trade scale progress for muscle gain and fat loss… just getting consistent is a big benefit to the group. Focus focus focus!
Tell him good luck!
Deadline is tonight Jan 9th (8pm pst). There’s a link to upload off of the main challenge page. You can enter your measurements and upload the before photos.
You’ll get a confirmation email once you submit
So with the 10/4/2… increase weights to hit close to a 2 rep max by the end?
I miss read and used the 4/2 as the count for extend and contract with a 10 rep set at a single weight.
Same, I took a new job a year and half ago that involves a lot of international travel…makes it tough to stay on point and has been a slow slide for me. I’ve been pretty good at tracking food, but really bad about hitting my targets (and very inconsistent with workouts). Im excited about the plans that are part of the challenge, it’s a great change up from what I’ve been doing.
I may target the vegan meals a couple times a day (I was vegan for about a year once upon a time). Did wonders for my cholesterol and BP, but I lot an insane amount of muscle and was around 12% BF. Now…would love that target again, with some gains…. But I’ll be happy with any improvement at this point. Long way to get back for me.
If you want to connect on MFP for some accountability partnering my UID is rider72
Hi Roy. Likely a few others in here. Looking forward to Monday start!
Happy to buddy up to stay on track. I used to be in great shape and fell hard off the wagon due to several life changes. Hoping this challenge will reignite my momentum and get me back on the path.
-Mike
Hi,
While not a lady, I’ll comment here (if I may)
I use MFP, and find that the calorie count is off somewhat/occasionally depending on what the entry is. Look for the overall macros, grams/totals for the day (it will be more accurate). If you have the subscription for MFP, you can adjust your daily macros to match the meal plan target macros for protein/Fats/Carbs.
Read the food packages for the best info, and measure out your meats raw. There are charts to show cooked weights out there as well though.
Proteins and Carbs are 4calories per gram, and Fats are 9 calories per gram. MFP isn’t always spot on for some reason. Here’s a great example (In MFP), Chicken (cooked) from Perdue shows 120 calories, with 26grams of protein and 1gram of fat. Technically by macro count that’s only 113 calories…it may drive you crazy trying to reconcile to the exact calorie. If you shoot for within 5 grams of your target you should be okay.
Good luck in the challenge!
