I-Jo

I can go as low as 25- but I tend to hold steady between 40-70.... depends on how much canned/frozen- I tend to buy in bulk- so one week it's mostly meat, cheese, eggs, milk- and then the next time around- it's all that PLUS the veggies. but I can hold steady at 50 a week for one person. **edit I'm bulking and I live in NJ- so prices can be steep. I'll probably be down a lot lower due to the huge cut this time next month LOL

yogurt is a nice source to. I add my protein (I use gold standard vanilla whey) to my plain greek yogurt and get 240 calories and 40ish grams of protein. Yes you need protein- it's a macro nutrient- there are only three of them and you NEED all of them- one way or another. milk is great- eggs are great- a lot of bang for your buck.

^^^^ a whole lot of that too.

love this video- she doesn't win for counts- but there is no question she trashes everyone in terms of form

had to google to make sure- but sadly no. this is not my program- sure looks like something I would do. This is the one I did- I'm technically done this week. I'm moderately satisfied with it. I got within ten pounds of my goal - so not bad. http://www.seriouspowerlifting.com/2843/articles/20-rep-squat-program my squat technique under the bar is falling apart under weight though- I'm really frustrated but working on fixing it.

all this. "don't lose to much more" you're good where you are don't keep going- you don;t want to get to big. to which I say: bitch step off- you don't know what I want.

I have the KSO's and then a bilkia pair (think that's which ones they are) I love both pairs. wont' go back to regular shoes ever.

it does.

yeah- I added the edit in- I didn't watch the meghan video first before I posted. I had still been on the fence about the pole dancing videos which is why I left my comment and only added an "edit" I agree- the undies and face/boob/ass/ shots and panting really kind of turn me off- same with some of the body rock ones- they were really bad back in the day- some of them STILL are bad. it's exhausting.

I think there is a vast difference between a woman trying to dominate a man and a woman being a strong woman and not just saying- well you're the man so you may go first (in whatever). You do not have to give up being strong to be in a relationship. I do not try to dominate my BF- he stands his own. I view him as a rock. Solid- steady-none plus. He is fairly unflappable. Always there for me no matter what- with a light house on top guiding me. Just because he doesn't make a big scene or try to take over the world- doesn't mean he is not strong. I am the sea- I am the storm- I am fierce and beautiful and will thrash against the rocks but they are always there for me- even when I'm done thrashing. It has a lot less to do with domination and just being YOU and being you with him- and him being strong enough to be with you and your strengths and weakness.. The question is- is he a shore line with trees- that may compromise under strong winds and storms? or is he a rock face that will stand strong and true under the weather? Keep working on you- there is always room for improvement- but we can only do so much within the confines of our lives. I swear I could be doing so much more- but the reality is my focus is not there- so I have to be willing to be committed to some things- and not so much to others. Just be aware and keep moving forward- you will do the best you can- I know you will!!!

sounds like a great start to the day and the final challenge for the week!

Hold on strong my dear!! you are almost there- the end is near!!!

WOOT_ I keep forgetting this is the last week of this challenge!!! GET IT IN GET IT IN!!! LOL

Okay dookie. Weighed in again this AM- 176- still solid gains. I ate VERY light this weekend considering what I should have been eating- I've been struggling on the weekends getting enough food- esp protein. Anyway- I had a VERY long weekend- Friday Work all day Run home- shower- make up- pack Rush to work Danced 4 sets Friday night- so 45 minutes of balls to the wall dancing. OOAF. Got my little Chai tea thing from wawa and drove myself home- immediately crawled in bed (so around 12-1230. Saturday Every intention of getting up to lift- but HA- not so much- woke up at 830 Class was 11 AM- so did about an hour work on my costume- then off to class Class was a sweaty mess- hard work for almost 2 straight hours- but good- really a good place to be working Costume work shop from 130-5. Wrapped up there Gym time 530-7 . I failed 175 massively- I was 175's Bit*h I only got 10 reps- my form really struggles under load. So I was chatting with the guy next to me after he helped me get the bar back up (I failed- like failed and sat down on the pins) and we talked about form and he watched me do 175 again for like 3-5 more reps. talked so more about weak points. Then I deloaded and just worked 135 for 3-4 sets of 5 reps a piece. Banged out my OHX 1 x 20 @ 25 lbs OHP 3 x 8 @ 55 BB rows- 3 x 10 @ 115 SL DL 1 x 15 @ 165 Cable Incline/Decline 4 x 8 @ 70 and 110 Sunday Up early for work Headed to the gym to work with my friend- he's recouping from surgery so he's working closer to my level and was helping me trouble shoot- we talked squat form/depth breathing and where I"m failing. Did 135- 155 lots of 135- jumped to 185 then pause squats at 95. We did bench- I think I made it to 155 and that was about all I had in me. Then we did some cable work because his wrist was only going to take so much benching. It was a great workout- about an hour and 45 minutes. Had a lot of fun. But I'm definitely feeling beat up today. Just all over. Showered- make up- ran back picked up a girl at the studio-and away we went to a dance event- it's an expensive event- but it's a ton of fun- high level of dancing- professional quality- just super fabulous. Amazing weekend. I am really beat up today- both my knees hurt- my foot is bruised and swollen from something that happened on Saturday- I have no idea what- and as of yesterday the back of my hand was puffy and swollen. I am not getting the rest that I need. I absolutely know this. I also am seeing issues in my finger nails- and a quick discussion with my co-worker leads me to believe between the knee (inflammation) and nails- I have something missing in my diet. So today is officially the last day of my bulk. I'm deeply relieved. I really want to start cutting to get ride of this weight and be able to wear all my old clothes. I am going to shoot for maintenance this week- my BF and I are taking some time off- so we have an extended weekend together and I'll probably be a little sloppy with food- but I'm going to start reeling the food in as quickly as I can. I also emailed a powerlifting/oly gym about a technical evaluation- so I'm hoping to make progress with my form by making a trip down to see them. I think I should have not come to work today- I needed a day off and some sleep - and I absolutely did not get it this weekend. sigh- oh well. Friday- I'll be sleeping in on Friday GO ME! Stay tuned for a full write up and pictures- YAY OFFICIAL LAST DAY OF BULK!!!! yes- I'm having ice cream and oreos galore tonight!!!

this. and I just call it "hating" because we all know haters gonna hate often time women (esp guilty about this) rambling on about being afriad of the weights area and the mean looking muscle heads. I HATE when people start going off about muscle heads and meat heads-and huge roided out body builders. Those are often times the nicest people in the gym- first to help you when you get pinned- first to help you re-rack if you get stuck and teh bar's now on the rails- first to help you with a spot when you need it. It happens. People give me the stink eye too- I wear fitted clothing and I have no shame- I'm there to work- sometimes it's out in the open and people think I'm showing off- I'm there to bust my ass peoples- that's it- get over yourselves. it unfortunately happens.

1700 calories surplus or 1700 IS the goal which includes the surplus? Because for a woman that seems more low for a totally goal ... Unless you're taking about dirty bulking with a 1700 calorie surplus on top of your maintenence in which case even for a man that's a lot if food.

I have to get over the mental block of "morning"

aw thanks!!! You're getting there- You've come so far already!!! Just keep pushing!!!

I was debating posting those because of that... but I went ahead and did it anyway. I don't consider stripping at that level porn to be honest-it might cause some people to feel uncomfortable-and I readily admit it's coming from a seedy realm- but the reality is the women who perform at top levels- are real athletes. Obviously I wouldn't watch them at work- but I still think it's amazing and it's art. so I wanted to share... that's my justifcaition. I also think they are better- less 'porn like' examples of female athleticism than the ones where there are blatant ass shots of bikini models whoa re supposed to be 'training'. **edit- watched the other one... yeah -that's a little sketchy LOL. **

Well I have something the first weekend of May- so the weekend after that or the 3rd weekend in May- I'll try to lock down better days for you. Trying to go down to see my bestie before she deploys again.

I hate that mason ukraine dancer- she's awful. she has no artistry at all. makes me sad. this one shows a great deal of artistry- less pole work This girl blows the other two away hands down as far as pole work is concerned and on to more family friendly I love these sets- the work is insane https://www.youtube.com/watch?v=RKNnuvXOlRA

April: the official end date- but I'm pretty much there already- I tried to eat my normal " whole pizza" and I only ate two slices. we'll be some cutting cranky fools lol My quest to quickly cut may even lead to waking up in the AM to do a HIIT session or quick 20 minute job (BARF) . gotta do whatever it takes though!

we will make a thing happen!!! I'm really really really REALLY hoping to make a trek down to NC in May- so I'll make an effort to stop by and see you on my way to or from!

That looks like an EPIC birthday party!!!! Delicious noms and everything!!!

weighted stair master- gulp- stair master sucks as it is- weighs- barf. you go girl. I'm going to be right behind you here shortly on that whole stair master/cardio thing!!! giving me some motivation over here to get pumped to start cardio and cutting!!!