March 3rd, and day 1 of BPE's RFLD

March 3^rd, 2014

Day 1 on BulletProofExecutive’s Rapid Fat Loss Diet

Fail.

I did great until I got to dinner, and I made some pizza stuffed bell peppers for the hubby, then I caved and had one.

0730 – black coffee & 1tsp Lipoceutical Glutathione

0800 – 16oz water & 1tsp pink salt

0900 – Upper body workout

Dips - 10

•   Barbell exercises

   o   60lbs

      •   Dead-lift                                    -1x8

      •   Sumo Dead-lift                                    -1x8

      •   Stiff-legged dead-lift                        -1x8

      •   Barbell Row                                    -2x8

      •   Clean&Jerk                                    -1x8

      •   wrist curls F/B                         -2x5
pullups - 5

•   70lbs

      •   Dead-lift                                    -1x8

      •   Sumo Dead-lift                                    -1x8

      •   Stiff-legged dead-lift                        -1x8

      •   Clean&Jerk                                    -1x8

      •   wrist curls F/B                         -2x5
Shin-to-bar - 10

•   90lbs

      •   Dead-lift                                    -1x8

      •   Sumo Dead-lift                                    -1x8

      •   Stiff-legged dead-lift                        -1x8

      •   Clean&Jerk                                    -1x8

•   160lbs <----- REP Personal Record!

      •   Dead-lift                                    -1x8

      •   Sumo Dead-lift                                    -1x8

      •   Stiff-legged dead-lift                        -1x8

•   180lbs <------- Weight PR!!!

      •   Dead-lift                                    -1x5

•   190lbs <------- Weight PR!!!

      •   Dead-lift                                    -1x5

pushups - 25

Chinups - 10

•   130lbs

      •   Dead-lift                                    -1x8

      •   Sumo Dead-lift                                    -1x8

      •   Stiff-legged dead-lift                        -1x8

Dips - 10

1000 - Bulletproof Coffee & 25g protein from protein powder <-- (Not in the diet either... But then again, neither is working out like a BEAST.)

Vitamin D3

5 grams of BCAAs

1 gram of vitamin C.

1 capsule of krill oil.

1 capsule of vitamin K2.

1200 - 4 capsules of activated charcoal (taken away from other stuff)

1600 - 5 grams of BCAAs

1800 - 2-4 capsules of activated charcoal.

2000 – Pizza stuffed bell pepper; lots of meat, some cheese, and half a red bell pepper + 15 blueberries (3g carbs)

So hey! I did pretty good until the evening, and besides, I KILLED it in the workout room this morning so…. I figured I deserved it. That’s how I talked myself into it honestly…

February 24th and "Why the morning workouts?"

0800 - Black coffee

0900 - Running HIIT

• I took the two pups, Thor and Loki with me to the baseball field at the local park just a few houses down, let them off the leash and then started my HIIT workout racing around the baseball field. 
• I did 30 seconds all out sprinting, going as hard as I could push myself.
• I then slowed to a RELAXED walk for 1 minute to get my heart rate down.
• Repeat this for 8-10 times, or 30 minutes, whichever comes first.
• Why Women Should Not Run (Clickable link - article)
• HIIT workout for women on CN or CBL (Clickable link -youtube)

0930 - rest, allow the dogs to run around in the creek down the way.

1000 - Small body weight workout

• Shin-to-bar                                                            -1x5
• knuckle pushups                                                    -1x15
• Reverse muscle ups                                               -1x5
• Diamond                                                                -1x15
• Reg&Rev pull-ups                                                 -1x5
• Wide knuckle                                                         -1x15
• Dips                                                                        -1x10

1030 - 2 scoops PWO Strawberries&Cream protein shake, (50g protein, 1g carb), with some cream and water.

1200 - crockpot bacon chicken

I felt really sluggish today, thinking about doing a CN tomorrow night instead of tonight so I can do a heavy workout immediately prior.

"Why do you always workout in the morning unless its your Carb Nite?"

I have found the hubby gets very agitated if he's home and I'm working out so I'm starting to workout only when he's not present. He knows I do it, but if he doesn't see it, he's a much happier beast.
I prefer happy beasts. 

"Why should he care?? Shouldn't he be happy you're working out??"

He is happy I'm working out, but it puts pressure on him, and he feels like he's a failure if he doesn't workout himself. Then he gets grumpy, talks himself out of working out due to time or something, no matter how appeasing I am to work around his workout schedule. He doesn't want to be held to his word saying "I'm going to workout tomorrow around 9am, please don't workout during this time so I can use the weight room." Well now he said he's going to workout, and if for some reason he doesn't, then he feels like I'm disappointed in him.

Poor guy :( I love that man to death, but he can sure be complicated some times!!

Its not a big deal for me to just workout when he's not home, and its not going to kill me if he comes home early (like today) and I am unable to workout like planned. This is why I have started working out in the mornings.

February 23rd and the workout interruption.

0830 - black coffee
0900 - 4mg nicotine gum
0930 -HIIT on stairway (1:30 sprinting up and down stairs, 3 minutes cleaning the kitchen, repeated 6 times)
1000 - 4mg nicotine gum

I was planning on doing my upper body workout at around 10:30/11 after the nicotine had been absorbed but the neighbor knocked on the door and offered to let me have some of her onions to plant, and lemon balm. So we spent a good amount of time outside planting stuff. :) I told her it was alright that she interrupted my workout, I can always workout later.

1130 - 3 pig bacon, 3 turkey bacon, 2 eggs, 1oz sharp cheddar and dribble of Red Hot Sauce.
0200 - Leftovers (Cheesey cauliflower jalapeno mash/bake, red hot butter crockpot chicken.)
1700 - Upper body workout

•   Barbell exercises

   o   60lbs

      •   Dead-lift                                    -1x5

      •   Sumo Dead-lift                                    -1x5

      •   Stiff-legged dead-lift                        -1x5

      •   Barbell Row                                    -2x5

      •   Clean&Jerk                                    -1x5

      •   wrist curls F/B                         -2x5

•   70lbs

      •   Dead-lift                                    -1x5

      •   Sumo Dead-lift                                    -1x5

      •   Stiff-legged dead-lift                        -1x5

      •   Clean&Jerk                                    -1x5

      •   wrist curls F/B                         -2x5

•   90lbs

      •   Dead-lift                                    -1x5

      •   Sumo Dead-lift                                    -1x5

      •   Stiff-legged dead-lift                        -1x5

      •   Clean&Jerk                                    -1x5

•   150lbs

      •   Dead-lift                                    -1x5

      •   Sumo Dead-lift                                    -1x5

      •   Stiff-legged dead-lift                        -1x5

•   130lbs

      •   Dead-lift                                    -1x5

      •   Sumo Dead-lift                                    -1x5

      •   Stiff-legged dead-lift                        -1x5

•   110lbs

     •   Dead-lift                                     -1x10

      •   Sumo Dead-lift                                    -1x10

      •   Stiff-legged dead-lift                        -1x10

1800 - Two scoops protein powder (50g protein, 1g carb) HWC, 20g creatine, & 4g leucine.
1900 - I was plum-tuckered out! I fell asleep around this time and though I woke up a few times to turn off the crock pot, and then later to put the crockpot chicken into the refrigerator, I was pretty much down for the night around 7pm.

February 22nd and the "Accidental" carbohydrate backload!

Woke up in San Antonio (after staying at such a charming little place I found off AirBnB) and headed to the Japanese Tea Garden! (after stopping at starbucks for a creamy coffee of course)

http://www.saparksfoundation.org/japaneseteagarden.html

Very lovely place to visit, and it was still beautiful in February, though I'm sure it just blossoms with color in April, and I should love to go back during that time for some pictures.

Headed home for the husbands Carb Nite and he started it off with some fatty ice cream that I suppose he'd been craving for a few days now. Men, they are able to start CN with fatty items.. so jealous. My fatty items have to wait until the end of the night.

I baked the hubby a sweet potato, and then decided to throw it in a pie! Mixed it with some canned pumpkin, brown sugar, sweetened shredded coconut I needed to get rid of, and two eggs. Baked it for 40 minutes, added about half a container of marshmallow fluff to the top, baked it for another 10 minutes and 3 minutes under the broiler.

FREAKING WOW. Smelled so good I caved and had a piece deciding to use it as a backload and figured I'd workout really hard tomorrow. :)

It was just as good as it smelled and I don't regret on fork-full.

Menu:

0930 - starbucks coffee + 1/4th cup HWC (Heavy whipping cream)
1100 - Bunless cheeseburger with an egg and bacon on top, also had veggies on the side.

1700 - 4 large angel wings (chicken wings coated in parmesan cheese, spices, and butter, then baked for 1hour at 350degrees)
2000 - 1 medium slice of pumpkin/sweet potato pie

Workout: 

None.

February 21st and Texas De Brazil ~ The Brazilian Steakhouse!

February 21st, of the year 2014.

Morning workout
0730 - black coffee
0800 - Lower body workout

Max 1RM = weight*reps*.0333+weight

Warmups – 40%, 50%, 60%
Work Sets – 65%, 75%, 85%
Max 2/18/14 = 163#

Shin to bar
-1x5

• Barbell exercises
        o 60lbs (65)
                • Reg Squat w/ calf raise                                  -1x5
                • Sumo Squat w/ calf raise                               -1x5
                • Overhead sumo squat                                    -1x5
                • Overhead squat                                              -1x5
                • Front Squat w/ calf raise                                -1x10
                • Front Sumo Squat w/ calf raise                      -1x10
                • Lunges (front)                                                -2x10
                • Good mornings                                              -1x10
                • Single leg calf raise                                        -2x10

• Step ups (5lbs)                                                               -2x10
• Shin to bar                                                                     -1x5

        o 70lbs (81)
                • Reg Squat w/ calf raise                                  -1x5
                • Sumo Squat w/ calf raise                               -1x5
                • Overhead sumo squat                                    -1x5
                • Overhead squat                                              -1x5
                • Front Squat w/ calf raise                                -1x5
                • Front Sumo Squat w/ calf raise                      -1x5
                • Lunges (front)                                                -2x5
                • Good mornings                                              -1x10
                • Single leg calf raise                                        -2x10

• Step ups (10lbs)                                                               -2x10
• Shin to bar                                                                     -1x5

        o 100lbs
                • Reg Squat w/ calf raise                                  -1x5
                • Sumo Squat w/ calf raise                               -1x5
                • Single leg calf raise                                        -2x10


• Step ups (25lbs)                                                             -2x10
• Shin to bar                                                                     -1x5

        o 140lbs
                • Reg Squat                                                      -1x5
                • Sumo Squat                                                   -1x5

• Shin to bar                                                                     -1x5

        o 120lbs
                • Reg Squat w/ calf raise                                  -1x5
                • Sumo Squat w/ calf raise                               -1x5
                • Single leg calf raise                                        -2x10

• Shin to bar                                                                     -1x5

        o 110lbs
                • Reg Squat w/ calf raise                                  -1x5
                • Sumo Squat w/ calf raise                               -1x5
                • Single leg calf raise                                        -2x10

Then we took a trip down to San Antonio and ate at:

WOW! All you can eat salad buffet with an amazing selection! Prime cuts marinated in who-knows what kind of heavenly sauce brought to your table. You have a card that you flip, one side is green (for, come bring me meats!) and one side is red (for, please don't bother my table with your juicy steak selection, I'm trying to eat...) it was extrodinary! I had the best garlic marinated steak, and bacon wrapped chicken, and all sorts of other meats I couldn't keep track of. Talk about stuffed!

They also had given me a $25 gift certificate for my birthday so the total was around $70 instead of $95 for the two of us (not including Tip, mind you.) So very pricy, but totally worth it once in a blue moon. Also PERFECT for an Ultra Low Carb night! Just meats, cheeses, and veggies! I mean sure, there were desserts you could purchase for extra $$$, and cocktails for extra $$, but we didn't indulge in those fine creations.. though I bet the dessert was exceptional.

February 19th, of the year 2014.

February 19th, of the year 2014.

Today is a Carb Nite, its been 5 days since my last carbohydrate refeed.

0800 - Bulletproof coffee; Coffee, dab of liquid sweetener (Torani's), 1/4th cup heavy whipping cream (Oops! I was trying for 3 tbsp, but it suddenly gushed in! TOTAL mistake, promise.) 1tbsp MCT oil, and 1tbsp grass fed butter.

1300 - 5 uncured applewood smoked bacon, 2 eggs. <-- that was the plan, but I had forgotten to remove the frozen bacon from freezer. So no-go on the bacon. :(
1430 - 2 hamburger patties, two leaves of cabbage, all fried in bacon grease leftover from my hubby's breakfast. SUPER tasty.

1730 - Upper body workout

•   Working on muscle-ups-

      •   Dips                                                 -2x10

      •   Reverse muscle ups                         -2x5

      •   Reg&Rev pull-ups                         -2x5

•   Barbell exercises

   o   60lbs

      •   Dead-lift                                    -1x5

      •   Sumo Dead-lift                                    -1x5

      •   Stiff-legged dead-lift                        -1x5

      •   Barbell Row                                    -2x5

      •   Clean&Jerk                                    -1x5

      •   wrist curls F/B                         -2x5

•   70lbs

      •   Dead-lift                                    -1x5

      •   Sumo Dead-lift                                    -1x5

      •   Stiff-legged dead-lift                        -1x5

      •   Clean&Jerk                                    -1x5

      •   wrist curls F/B                         -2x5

•   90lbs

      •   Dead-lift                                    -1x5

      •   Sumo Dead-lift                                    -1x5

      •   Stiff-legged dead-lift                        -1x5

      •   Clean&Jerk                                    -1x5

•   160lbs <-- PR!! 

      •   Dead-lift                                    -1x5

      •   Sumo Dead-lift                                    -1x4

      •   Stiff-legged dead-lift                        -1x5

•   130lbs

      •   Dead-lift                                    -1x5

      •   Sumo Dead-lift                                    -1x5

      •   Stiff-legged dead-lift                        -1x5

•   110lbs

     •   Dead-lift                                     -1x10

      •   Sumo Dead-lift                                    -1x10

      •   Stiff-legged dead-lift                        -1x10

STRETCH!!

1830 - PWO (Post workout) shake w/ 50g protein, about 40g carbs (from skim milk) 20g creatine, & 5g leucine (Yuk yuk yuk!). Also munching on some Honey Nut Rice Chex for extra carbs

The future plan of tonight is about 3 cups of jasmine rice and topped off with some ice cream and gluten free donuts. Yup, life is good.

EDIT: I predicted pretty well.
2100 - 1.5 cups Jasmine rice
2200 - 1.5 cups Jasmine rice
2330 - Ice cream popsicle
2400 - Donut croissant, maple donut, & 1cup ice cream.

February 18th, of the year 2014.

February 18th, of the year 2014.

Today I did lower body workout, but got happily interrupted by a phone call from my mother-in-law so the workout got cut short.

0800 - black coffee with a dab of liquid sweetener (Torani's).
0900 - 4mg Nicotine gum
9300 - HIIT workout on the stairs for 30 minutes. I do ≈ 3 minutes easy walking, catching my breath, followed by 1 min & 30 seconds to 2 minutes full out, 100% racing up and down the stairs.
1000 - 2mg Nicotine gum
1030 -

Lower body workout:

Max 1RM = weight*reps*.0333+weight

Warmups – 40%, 50%, 60%
Work Sets – 65%, 75%, 85%
Max 2/18/14 = 163#

Shin to bar
-1x5

• Barbell exercises
        o 60lbs (65)
                • Reg Squat w/ calf raise                                  -1x5
                • Sumo Squat w/ calf raise                               -1x5
                • Overhead sumo squat                                    -1x5
                • Overhead squat                                              -1x5
                • Front Squat w/ calf raise                                -1x10
                • Front Sumo Squat w/ calf raise                      -1x10
                • Lunges (front)                                                -2x10
                • Good mornings                                              -1x10
                • Single leg calf raise                                        -2x10

• Step ups (0lbs)                                                               -2x10
• Shin to bar                                                                     -1x5

        o 70lbs (81)
                • Reg Squat w/ calf raise                                  -1x5
                • Sumo Squat w/ calf raise                               -1x5
                • Overhead sumo squat                                    -1x5
                • Overhead squat                                              -1x5
                • Front Squat w/ calf raise                                -1x5
                • Front Sumo Squat w/ calf raise                      -1x5
                • Lunges (front)                                                -2x5
                • Good mornings                                              -1x10
                • Single leg calf raise                                        -2x10

• Step ups (5lbs)                                                               -2x10
• Shin to bar                                                                     -1x5

        o 100lbs
                • Reg Squat w/ calf raise                                  -1x5
                • Sumo Squat w/ calf raise                               -1x5
                • Single leg calf raise                                        -2x10


• Step ups (10lbs)                                                             -2x10
• Shin to bar                                                                     -1x5

        o 140lbs
                • Reg Squat w/ calf raise                                  -1x3

1200 - 50grams protein in my Strawberries and Cream protein shake + 1 egg. SUPER yummy! First time trying this Nature's Best isopure.  I had purchased 3 1lb bags in different flavors and I must say, I LOVE the Strawberries and cream! I didn't think I'd like it, but it tasted just like a strawberry milkshake! So flipping good and 0 grams carbs! Also they don't use aspartame to sweeten it, and its not to pricey either! I just found a gold mine.
1210 - 5grams Leucine, 5grams MCT oil (to bind to the leucine), & 20grams Creatine.