Here's my Week 9 update. For all those women, keep at it, it pays off in the end! It takes a bit slower than the boys but it works. It really works!
I am 38 year old female recovering from injuries from a car accident.
Here's my starting digits:
Starting weight: 136lbs
waist : 29"
biceps: L-10.25; R-10.50"
What my belly looked like when I started:http://www.flickr.com/photos/76950675@N02/6900620241/
waist: 27 inches
hips: 35 inches
Both biceps: 10.5 inches
L Thigh: 20.5 inches
R Thigh: 21 inches
BF: around 19% based on fat calipers Wheeee!
I am solely tracking things by fat calipers at this point.
So far I`m thrilled with my progress. http://www.flickr.com/photos/76950675@N02/6918426989/http://www.flickr.com/photos/76950675@N02/6900552549/
I've pretty much hit my first set of goals. I'm now aiming to shave off a few more % of BF and to keep building strength.
Last weekend I got out for a 36km x-country ski. So far the longest ski I've done since the accident. I am aiming for a 60km ski weekend trip by end of April.
For the last few weeks this has been the plan:Breakfast
- 40-45gram protein breakfast (frittata or shrimp, spinach and edamame), iced water, Fat Coffee (Bulletproof)Lunch
- 1 cup ground meat or 4-5 oz meat/fish, 1/2 cup lentils/ edamame, 2 cups cooked veggies with ghee, 2 cups raw veggies, 1/2 avocadoSecond Lunch
(5pm) 1/2 avocado or handful of almonds or small piece of frittata & Bulletproof teaDinner
(8-9pm)- 1 cup ground meat or 4-5 oz meat, 2 cups cooked veggies with ghee, 2 cups raw veggies
I drink 4 litres of water a day and buckets of green and yerba mate tea.
My exercise regime has been 2-3 x's week:
Abs & Posterior workout as outlined in the book
Kettlebells - 20lbs x 80 swings (I'm getting a heavier bell this week)
Planking ( 60-90 seconds on each side)
Push-ups, tricep dips - 10/10 cadence 12-15 reps
Reverse bicep curls - 5/5 cadence 15 reps with 15 lbs
Pistol Squats - I'm up to 8 on each side
-I do 10 days on SCD between Cheat Days. My Cheat Days are grain free but otherwise everything else is ok.
-I avoid all booze and sweeteners except for Cheat days.
-Almost all my veggies are either leafy greens or cruciferous veggies. I sometimes have spaghetti squash and snap peas if I want something sweeter.
-Occasionally I'll do a spoonful of almond butter before I go to bed.
-The only supplements I take are calcium, potassium and magnessium.
-If I'm hungry I eat more fat and protein. Avocado and coconut oil are my best friend.