Alee5735

Ok sounds good. Also, ADORABLE CHILD!

Ok, sorry I haven't posted in a little while for this challenge. I am still continuing with my goals, however I've had some family stuff come up that got me side tracked. Because of that my life goals have changed quite a bit. My grandma can no longer cook and clean for herself and my grandpa, so that has become my job, which I suppose qualifies as a "project" so I'm not too far off of the original challenge. But regardless, they are what needs my attention for the time being. As far as the weight loss goes, I'm down to 165 as of yesterday and still being strict about my food and water. I'm also still lifting. The other day I happened to record my squats and realized I'm definitely not going low enough (the mirrors in my gym stop like a foot above the floor and I'm short so I couldn't see). So I've deloaded and am making sure I'm getting low and keeping my knees lined up with my toes. I'm having a really hard time with my bench press though, I just can't get passed 90lbs, so I'm thinking about either deloading or switching to 5/3/1 or something. Suggestions welcome.

Thank you!

So this week I got down to 164.7, but I've yoyo-ed back up to 166.7. My starting weight was 167. And considering that I've been really sticking to 1,300 calories, I'm pretty sure it's just water weight. So I'm going to be upping my water intake from 3 to at least 4 bottles a day. For the last week when I get up in the morning I feel a little dehydrated, so hopefully upping my water will help that as well. Other than that the rest of the challenge has been going great! I'm still needing to do 4x5 then 5x5 with bench weight, but this week I went straight to 5x5 with 60lbs on my OHP! I'm excited because I was really hovering over 55lbs for awhile so it's nice to be past it as my shoulders are probably my weakest area. I haven't started on my project yet, It's been really cold here in Seattle this week and I don't have room inside the garage to work so it has to be outside. Hopefully this coming week will be nicer. I'm also planning on getting some gardening projects done with my Grandma when it clears up so that should be fun!

Haha yes, she will be very grateful. I'm usually the one who makes the noms though so I'll just have to treat myself

I haven't had any problems with gains so far, my protein intake is 146g. a day which keeps them going pretty well. However, if that changes anytime soon I will reassess my daily intake. I'm also female, so that makes a difference. 1,700 calories is maintenance for me, so 1,300 isn't too bad.

I've named this challenge after "Phenomenal Woman" By Dr. Maya Angelou, may she rest in peace. If you don't know it, you should read it. This is in comic form if you're more of a visual person. Main goal: For this challenge I want to get down to 155lbs and my ultimate goal at the moment is 150lbs, which means 12lbs in 6 weeks. I've been loosing about 2lbs a week, so as long as I can keep it up, I should get there with some dedication. Goals: 1. Keep lifting 3x a week with SL5x5, I want to keep making progress on my lifts as well as loose weight. 2. Stick to 1,300 calories a day. I usually let myself have a few beers or something every few weeks with friends, but I want to stay really strict for this challenge. 3. Drink at least 3 water bottles full a day. I'm usually really good about water, but for the last few weeks I've been forgetting and I can see the difference. Life quest: This might be odd, but I really need a project. I'm bored to tears waiting for school to start, and without something to work on I just watch Netflix all day. My mom needs a dining room table set sanded and painted so I'll probably do that. I really like working with furniture and building things. Plus it's nice outside, so working outside should be fun. Motivation: This challenge is pretty simple, but it means a lot to me. This is the most in shape I've been in my whole life, and I'm not even at my goals yet. I'm so excited to see what else I'm capable of and what I look like in shape. That's pretty much my motivation. Also, 3 weeks into this challenge is Seattle Pride and I've always wanted to look awesome for pride. I'm hoping that with more specific but doable goals I can be more successful this challenge.

5/23/14 Squat 5x5- 75lbs(120sec. rest) OHP 5x5- 50lbs(") Deadlift 1x5- 90lbs(") Plank 3x90sec(") I decided to increase the rest time for everything to 120 sec. to help with the stalling and it all feels a lot better. If I feel like I need to increase the time again I'll reassess the weight. Challenge summary: I feel pretty good about the challenge overall. I reached the main quest goal, and that was really exciting. Currently my squat is at 80lbs, Bench is at 80lbs, and my deadlift is at 90 lbs. However, my goals to reach my main goal changed quite a bit throughout my challenge. I think it was a combination of being so new and not really thinking my challenge goals all the way through. I'd give my 1st and 3rd goals a "F". The 1st because I switch to SL 5x5 so I only ended up working out 3 days a week usually. And doing the BW day with my brother also changed, he had surgery and couldn't work with me. The 3rd just because I wasn't as active outside the gym, and that's just all on me. My 2nd challenge though I'd give myself an "A", because of SL 5x5 I added very gradually and took a week during the challenge for my back. My life side quest I'd also give myself an "A" for. Not only did I make a decision, but I registered for classes and turned in my financial aid packet. So overall I think I'd give myself a "C". I know better what to think about and take into consideration for challenges in the future. But I do feel great about the progress I've made throughout the challenge, both lift wise and weight loss wise. My BF% is technically higher than where I started, but it peaked during the challenge and now it's on it's way back down after some much needed advice. I've learned a lot about loosing and lifting weight since this challenge started.

Thank you for all the advice guys! So far 1,300 and the protein levels I was at are working great!

I'm skeptical of anything that has a "meal plan" in order to work and uses the pedigree of one doctor as a selling point. Or for that matter anything that requires buying a product in order to see the "secret." Calories are energy, if you're telling me weight loss has nothing to do with that energy, you're so full of shit your eyes are brown. I'm still a noob but I do know that much. How do you get that accurate with your results? Is it just a matter of exact consistency?

Yesterday was just a really off day. I stalled on my bench, which I was kind of expecting as it's been harder and harder to keep form. So it ended up going like this... Bench 2setsx5reps- 80lbs (5 min. rest) and then 3setsx3reps- 80lbs (90 sec. rest) Squat 5x5- 70lbs(90 sec. rest) Row 5x5- 70lbs(") Pullups 5x5- 55lbs(") It'll be after the challenge is over when I rotate back to Bench press but I intend on doing a full 3x5 with 80lbs again and reassessing after that.

Congrats on your first meet. That's exciting! I have read a little about switching to 5/3/1 after SL, but like you said I know that I'm still way off from doing that yet.

Ok that makes sense. From the information I was getting I wasn't sure if I was doing something wrong finding maintenance at 1,700 or if it's just me and my body. I do want to do some low intensity cardio on off days occasionally, so I'll keep her numbers in mind. In terms of net calories do I need to get really specific as to exactly how much I burned or can I go with around 1,300-1,400 gross? Ok I'll keep that in mind as well. I was expecting to have to work on my metabolism down the road, but to be honest I haven't thought a ton about showing off my abs yet. I still feel like those goals are in the very very distant future for me.

Ok thank you. If I do get any lift stalls should I slightly increase calories at all or just alter sets and weight?

That's totally fair. The reason I'm not thinking of it as a cut right now is I'm going to be at this longer than I would be at a cut. What are your suggestions for protein intake?