Cut: Week 6

Macros

I am still not tracking calories or macros. So nothing to report here!

Stats

Last weigh in weight: 62.8 kg

Current weight: 62.1kg
Weight loss: 700g

Supplements

• NLA for Her Shred Her 1x per day first thing in the morning
• Pea Protein Isolate 40-50g per day in my morning shake
• Cellucor C4 Pre Workout 3/4 scoop 3-4x week
• Probiotics 1x per day
• Multivitamin 1x per day
• Fish Oil/Cod Liver Oil 1x per day

Workouts

I have only done one upper body and one lower body weight workout this week along with 3 cardio sessions. I am still feeling weak and struggling to exercise (weights) first thing in the morning, so I am only exercising while my husband is at home or my son is at pre school later in the day, as long as its not too hot.

How am I feeling?

I am still feeling good. I am enjoying not counting calories. I find I am hardly ever hungry, so sometimes I have to remind myself to eat. If I want something sweet I eat it, and find I am satisfied after only eating a little bit. Before when I was counting calories, I would crave sweet stuff all the time and felt very restricted, even though I wasn't 'dieting' as such. The only time I will count calories again is when I am reverse dieting and bulking which I plan to do again over winter.

Cut: Week 5

Macros

I am still not tracking calories or macros. So nothing to report here!

Stats

Last weigh in weight: 63.2 kg

Current weight: 62.8kg
Weight loss: 400g

Supplements

• NLA for Her Shred Her 1x per day first thing in the morning
• Pea Protein Isolate - 50g per day in my morning shake
• Probiotics 1x per day
• Multivitamin 1x per day
• Fish Oil/Cod Liver Oil 1x per day

Workouts

I did one workout the past week which was an upper body weight training workout. I have just been keeping active instead. I am back to workout out this week.

How am I feeling?

I am feeling great.  We spent the weekend away camping and fishing where I ate things like bacon, chocolate, pizza and a ton of freshly baked white bread (so worth it). I am actually quite surprised that I lost weight. I am still enjoying eating intuitively and I am starting to stop counting calories in my head. It feels really bizarre not tracking calories after doing it for so many years. It feels freeing. I'm not sure if thats the right word, but I'm not sure how else to describe it.

Here are some of the meals I ate this week:

Cut: Week 4

Macros

I am currently not tracking calories or macros and am just eating when I'm hungry. I have found that my cravings have almost gone and I am making better food choices. It feels great to have a bit more balance.

Stats

Last weigh in weight: 63.7 kg

Current weight: 63.2kg
Weight loss: 500g

Supplements

• NLA for Her Shred Her 1x per day first thing in the morning
• Pea Protein Isolate - 50g per day in my morning shake
• Probiotics 1x per day
• Multivitamin 1x per day
• Fish Oil/Cod Liver Oil 1x per day

Workouts

I am slowly starting to incorporate weight training back into my routine. Doing an upper/lower split and 1-2 cardio sessions per week.

How am I feeling?

I am starting to feel better, although am still a bit tired. I'm trying to rest as much as possible and fuel my body with healthy food.

Exercise is Making Me Sick

I feel tired.
I feel nauseous.
I feel defeated.

Where do I start with this?

Before Christmas I started to get nausea during exercise roughly 30 minutes in. I of course, didn't listen to my body and continued to get up and 4.30am to exercise, relying on a pre workout to get me through the day and my workouts.

Fast forward to a few weeks ago where I started to get sick. Flu like symptoms, muscle and joint pain, fatigue, nausea, hair falling out, racing heart, headaches. I thought I had come down with a weird flu of some sort. Apparently that wasn't the case. So why was I experiencing these symptoms?

Overtraining.

Me overtraining? I doubted it. I always thought overtraining was something that affected athletes and people who exercised for hours a day. Unfortunately that isn't the case, and because of that, I ignored the symptoms.

What are some of the symptoms of overtraining?

• Increased resting heart rate (greater than 5bpm over normal)
• Decreased muscular strength
• Increased submaximal heart rate
• Inability to complete workouts
• Chronic muscle soreness
• Fatigue
• Headaches
• Increased incidence of injury
• Suppressed immune system
• Absence of menstruation
• Frequent minor infections/colds
• Insomnia
• Heart Palpitations
• Lower Testosterone Levels
• Higher Cortisol Levels
• Loss of appetite

Why do I think I suffered from overtraining?
I don't believe it was the length or amount of time I trained (45 mins 5 days per week) that caused it, but I do believe there were other major factors.
1. Not consuming enough micronutrients (aka nutrient dense food).
2. Taking a pre workout daily that has a range of additives (colourings, artificial sugar).
3. Not getting enough sleep.
4. Not listening to my body when symptoms started.
5. Suppressed immune system from all of the above.

I have been known to not listen to my body (hence how I ended up with golfers elbow that lasted two years). I never thought I would have suffered from overtraining because I technically wasn't 'over training'. I wasn't exercising twice a day or for hours at a time. I wasn't training for a marathon or overexerting myself. I went at my own pace for a moderate amount of time. That to me wasn't over training. Ahhhh how I wished I had done my research a bit earlier.

What now?
I'm still trying to figure this out. I know what I have to do, but I really really don't want to do it, and that is to stop lifting weights and doing any strenuous cardio until I feel better again. Currently the only exercise I can do without feeling sick to my stomach is low intensity cardio, and I mean LOW, keeping my heart rate under 125bpm.

I am going to rely on my resting heart rate to keep track of overtraining, as this is one of the things I noticed first. My resting heart rate usually sits at around 55bpm. It is currently sitting at 70bpm.

I am going to continue to keep my protein intake high to try and prevent muscle loss, focus on getting enough micronutrients, get more sleep and enough rest. In short, I am going to focus on HEALTH.

Stepping away from the weights is going to kill me, but I know it needs to be done. Strength training is my outlet, my me time, a place to relieve stress. Not having that for a while is going to be difficult. And no, cardio just isn't the same.

I know I am not alone in this. I have read tons of forums relating to this issue. Unfortunately I think a lot of people believe in order to overtrain, you have to actually train excessively, and that just isn't the case. I hope that by posting this people will be able to identify the not-so-common symptoms of overtraining and start making a change before they get too far into it like I did.

Don't do what I did. Listen to your body.

What I'm Lovin' Wednesday

1. Fifty Shades of Grey

I have read this book about 5 times already and I cannot wait for the movie to come out tomorrow. I don't think I have ever been this excited for a movie.

2. My Macros + App

This app is awesome, especially if you are a macro tracker.

*not my macros pictured

3. Beats Headphones

I got these for Christmas and I never exercise without them. Best headphones ever!

Vegan Protein Bar Recipe

I have been getting into the habit lately of ordering raw food bars from iHerb in America, but unfortunately the dollar has dropped so low (1 Aussie dollar currently buys 78 US cents), that it is going to be too expensive to order from the USA as I usually would *insert crying face*. So that means that I need to find a substitute that is cheap and still healthy (if you didn't already know, raw food bars, along with every other health food, is quite expensive here in Australia).

I was searching the web the other night and came across a protein bar recipe from one of my favourite vegan recipe sites Oh She Glows, and decided to alter it a bit and try it out. It tasted amazing! It is so quick and easy to make and best of all, its healthy. I hope you enjoy these vegan protein bars as much as I do!

Ingredients
1 cup oat flour (blend rolled oats into a flour)
1/2 cup rice puffs
1/2 cup vegan protein powder (I used chocolate pea protein)
1/4 tsp sea salt
1/2 cup pure maple syrup
1/2 cup natural peanut butter
1 tsp pure vanilla extract

Method
1. Line an 8-inch square pan with a piece of baking paper. Mix the oat flour, protein powder, rice puffs and salt together in a large bowl.
2. Add in the peanut butter, maple syrup, and vanilla. Stir well to combine. If the mixture is a bit dry, add a splash of non-dairy milk and mix again.
3. Press into pan until smooth. Pop into the freezer.
4. After freezing the bars for about 5-10 minutes, remove from freezer and slice into bars. Store in the freezer for a week or longer in an air-tight freezer bag or container.

Makes 12 bars


This recipe is also listed on my website inspirewomensfitness.com

Cut: Week 2 & 3

Macros

• 1700 calories
• 130g protein
• 160g carbs
• 58g fat

I am currently tracking calories in my head. I am trying to focus more on intuitive eating (eating when I'm hungry and stopping when I'm satisfied). I find this works best for me when I'm trying to lose weight, especially as my calories get lower as it stops the feeling that I'm on a 'diet'. I make sure I get at least 1650 calories per day with a minimum of 100g protein per day (aiming for 130g) which I calculate in my head. I will still be tracking macros a few times per week to make sure I am staying on track. Since I have been counting calories for around 8 years, I am pretty good at knowing how much is in all the foods I eat, which does help.

Stats

Last weigh in weight: 64.7 kg

Current weight: 63.7kg
Weight loss: 1kg
Current Body Fat: 23.7%

Supplements

• Creatine 5g per day mixed in pre/post workout shake
• NLA for Her Shred Her 2x per day
• Pea Protein Isolate - 50g per day in my morning shake
• Probiotics 1x per day
• Multivitamin 1x per day
• Fish Oil/Cod Liver Oil 1x per day

Workouts

I am going to be changing my workouts so an upper/lower split next week, so I am hitting each body part twice per week. I always seem to have the best results with this.

How am I feeling?

Week 2 of my cut went great. The past week however I came down with the flu which has prevented me from exercising this past week. I am starting to feel better although I am now getting a lot of muscle pain in my lower legs which is going to prevent me from exercising until it goes away. Apparently it is a side effect of the B strain of influenza and will go away within a week.

I am missing exercising, but I am just trying to stay as active as possible so have been finding jobs to do around the house. Hopefully next week I will be back into it!

Cut: Week 1

Macros

This week

• 1767 calories
• 180g carbs
• 129g protein
• 59g fat

Stats

Last weeks weight: 65.4 kg

Current weight: 64.7 kg
Weight loss: 700g

Supplements

• Quadralean Fat Burner 3 tablets 2x per day
• Creatine 5g per day mixed in pre/post workout shake
• *ProSupps Mr Hyde Pre Workout before training
• Glutamine 2 tablets post workout
• Probiotics 1x per day
• Multivitamin 1x per day
• Fish Oil/Cod Liver Oil 1x per day

*Tried this pre workout for the first time and it was VERY potent. I thought I was going to have a heart attack - not even kidding. It gave me heart palpitations, jitters and dizziness. I had to drive up town and didn't feel safe doing so. I will not be taking this again. Way too many stimulants or my liking. I will be taking a break from all pre workouts for at least the next month.

Workouts

Monday 19th Jan: Shoulders & Triceps
1. Barbell Overhead Press 4 x 8-10
2. 20-15-10-5-10-15-20
Dumbbell Overhead Press
Dumbbell Upright Row
Dumbbell Lateral Raise
3. Plate Front Raise 4 x 10
4. High Pulley Cable Row 4 x 10
5. Triceps Push Down 4 x 20, 15, 12, 10
6. Single Arm Triceps Push Down 4 x 10

15 minutes cardio: walk/jog

Tuesday 20th Jan: Legs
1. Squats 3 x 6-10
2a. Smith Machine Single Leg Lunges 3 x 8
2b. Single Leg Leg Extensions 3 x 8
3a. Stiff Leg Deadlift 3 x 10
3b. Lying Hamstring Curl 3 x 12
4. Lying Hip Thrusts 3 x 10 with 10 second hold

Wednesday 21st Jan: Rest

How am I feeling and where are the rest of my workouts?

Unfortunately the workouts completed from Wednesday to Sunday were all over the place and a real struggle. I am pretty sure I am suffering from overtraining - strength loss, fatigue, low appetite, tiredness, increased heart rate etc. I really haven't taken any time off or had any 'deload' weeks like I should have and I think it has finally caught up with me. As crappy as it is, I am going to take next week as an active rest week - no weights, just low intensity walks; as much as it pains me to do so, I need to listen to my body. My macros will be adjusted to 1600-1700 calories for the next week.

Update

I'm sorry for the lack of last week and this weeks update! I ended up taking a week off two weeks ago due to very low iron. I had no energy or motivation to exercise and just wanted to sleep all day. I managed to maintain my weight, I picked up some liquid iron and got back into it this past week (although not 100%). I will be back to blogging my cut/workouts this week.

Workouts have been shorter and I have been getting terrible nausea about 25 minutes into my workouts and I am not sure why. My hunger has still been through the roof, so I am trying to drink as much water as possible and chew gum to help. Calories are at around 1700-1800 and I am exercising 40-60 minutes 5 days per week.

Maintenance Week before Cut

Macros

This week

• 1900-2300 calories (40/30/30 split)

Stats

Last weeks weight: 65.4 kg

Current weight: 64.5 kg
Weight Lost: 0.9kg (2lbs)

Supplements

• Quadralean Fat Burner 3 tablets 2x per day
• Creatine 5g per day mixed in pre/post workout shake
• Cellucor C4 Pre Workout before training
• Glutamine 2 tablets post workout
• Probiotics 1x per day
• Multivitamin 1x per day
• Fish Oil/Cod Liver Oil 1x per day

Workouts

Sunday 28th Dec: Lower Body

1. Deep Squats

20kg warm up sets

50kg x 4

60kg x 3

70kg x 2

50kg x 12

2. Sumo Deadlifts
3. Barbell Step Ups

4. Cable Kickbacks 4 x 10-12 at 7kg

5. Lying Leg Curl 4 x 10 at 15kg

6. Seated Leg Extension 3 x 10 at 40kg

Monday 29th Dec: Upper Body
1. Assisted Pull Ups 4 x 8

2. Overhead Barbell Press

12 x 20kg

10 x 23kg

8 x 25kg

3. Reverse Grip Lat Pull Down 4 x 12 at 32kg

4. Shoulder Bombs 3 x 8 at 7.5lbs

5. Straight Bar Triceps Push Down 4 x 12-15 at 12kg

6. Hammer Curl 4 x 10-12 at 12kg

Tuesday 30th Dec: Abs & Cardio
4x10-12
1. Upside Down Hanging Crunch
2. Hanging Leg Raise
3. Stability Ball Knee Tucks/Pike
4. Bottoms Up
30 minute low intensity treadmill walk

Wednesday 31st Dec: Rest

Thursday 1st Jan: Lower Body
1a. Pulse Squats 3 x 10
1b. Step Ups 3 x 20
2. Lying Leg Curl 3 x 15
3. Leg Extensions 3 x 15

Friday 2nd Jan: Rest

Saturday 3rd Jan: Back & Shoulders
3 x 8
1. Wide Grip Lat Pull Down
2. Barbell Overhead Press
3. Reverse Grip Lat Pull Down
4. Shoulder Bombs
5. Standing High Pulley Row

Sunday 4th Jan: Rest

How am I feeling?

S.T.A.R.V.I.N.G… I am not going to lie, decreasing my calories from around 2400 per day (bulking) to around 2000 has been HARD. The first few days I was still taking Halotropin (testosterone booster) and ended up eating well over 2300 calories as I was just so hungry. I stopped the Halotropin on New Years Day which helped with the hunger.

I also decided to take a week off exercising last week due to fatigue and it did seem to help. I do see the most improvement in muscle gain when using an upper body/lower body/core 5 day split working each body part twice per week, but I don’t think I will be able to continue to lift this way while cutting. This type of split requires a lot of energy on my behalf making me constantly hungry and a bit tired – throw in a lower calorie intake and I can see I will get burnt out pretty quickly.



I have done about 60 minutes cardio all up the past 6 weeks. I am currently doing around 20-30 minutes per week if I feel like it. If not, it doesn’t matter. I am keeping cardio to a minimum as I want to retain as much muscle as possible. Cardio is only used to help increase your calorie deficit and since I already have a calorie deficit with food and high intensity weight training, cardio isn’t necessary. It all comes down to calories in vs calories out. So long as you are eating less calories than you are consuming then cardio isn’t necessary. Over the next 12 weeks I will only be doing cardio if I feel like it, not because I have to. 

Plan for next week

I think I will probably start back next week with a 5 day split (Shoulders / Back / Arms & Abs / Legs x 2). I plan to keep my calories at 1900-2000. For reference my maintenance is around 2200 calories. I plan to cut calories slowly and will be keeping my calories as high as possible while cutting. Once I finish cutting in April, I will reverse diet to maintenance and into another bulk for 3 months. I always struggle with cutting as I HATE being hungry all the time. The next 12 weeks will definitely be a struggle!

Goals for 2015

Since we are now heading into 2015, I thought it might be a good idea to write down my top 10 goals and things that I want to accomplish this year (fitness and non-fitness related)

.

1. Gain strength in all exercises and continue to increase weight lifted each week.

2. Squat 100kg.

3. Overhead Press 35kg.

4. Continue to focus on building up my core strength.

5. Go to bed earlier and work on getting more sleep (7-8 hours a night).

6. Educate myself more on nutrition and increase the micronutrients in my diet.

7. Spend less time on social media, specifically Facebook (which I have been doing for the past few months already).

8. Save $10,000 for our USA trip next year.

9. Plan our first around Australia road trip.

10. Read 2 self-improvement books.



As you may have noticed, I have not put anything like ‘lose 5kg’ or ‘get to 16% body fat’ as a goal that I want to achieve. The reason for this is because, while that is great, I need to focus on goals that aren’t purely vanity-focused. Now I am not saying that you shouldn’t have a vanity-focused goal, but I have tried and failed with this many times before. Only working towards a certain number just does not work for ME. It is not enough to hold me accountable and keep me on track.

Focusing on my health and strength has allowed me to have a goal that I can really work towards each day for an extended period of time. Before when I would reach a weight loss goal I would celebrate that I had reached it and then I would fall back into bad eating and not exercising. Having strength gains and health as a goal makes it easier for me to stick to as a lifestyle. The weight loss aspect is just a bonus!