Getting Ripped For 2008- Piera's Burning Buns of Steel

[Belsicilia]

Hey all

Ok so I have devised my goals for the next 60 days. Monday I will start officially a new challenge and hope to have your support and also your participation in your own challenge.

GOALS:

1) increase my bench press from 100 pounds to 150 pounds
2) chin ups: do at least 5 full chin ups unassisted, can only do 1 right now lol
3) cut carbs 5 days a week after 5pm
4) sleep at least 7 hrs a night
5) Do 25 push ups 3 sets , 3 times per week
6) lose an inch off my waist
7) lose 5 pounds of fat
8) do cardio 6 times per week, increased from 4 times per week ( including 2 x 30 minutes HIIT workouts)
9) 5 weight training workouts per week
10) eat 5- 6 CLEAN meals per day


So that is where I want to go. I will post my stats as well soon. I am currently 140 pounds, and would like to get to 135, and lean out a little.

Hope to see you girls up for another challenge with me!!

Piera

[Belsicilia]

So tomorrow we will start the official first day of the challenge!

I'm pumped!

I had a great workout yesterday and am planning to hit the gym in about hour.

Today's workout:

Legs and Butt

1) squats 4 sets
2) leg press 3 sets
3) leg extensions superset with leg curls 4 sets each
4) walking lunges 3 sets
5) deadlifts straightleg 4 sets

abs: leg lifts, weighted decline crunches, side weighted bends

cardio: 30 minutes steady state stair mill

woohoooo big workout, then a good protein/ carb meal right after lol

P

[Belsicilia]

So its day two of our challenge and the sun is warmly shining on us out here, what more could I ask for ?

Yesterday i had a killer leg workout. My ass is still sore from the squats and many lunges. YES, what feeling!

Today is cardio only day, which is well invited right now. I've been hitting the weights consecutively for the past 3 days, so an off day is much needed. I am going to hit the gym later this evening and do some HIIT. Probably on the treadmill and stairmill.

Here are my meals for today:

meal1:
greens plus in water
protein shake in water
1 orange
1 coffee with milk
water water water

Meal 2:
oatmeal with protein whey
flax oil

meal 3: protein shake with milk, veggies

meal 4: tilapia. veggies, salad with a little avocado and flax oil

meal 5: eggwhites, veggies, flax oil

so those are my planned meals, and I am sticking to it

Piera

[pamgid]

Nice work P!!! I don't think ur bum & legs will be ur problem area much longer...lol keep those buns burning nothing like a good burn couple days after the work

[MsMarvel]

WOW lots of awesome goals to work towards!!!!!

I know you have the determination and drive, so here's to getting the job done

[Belsicilia]

Yesterday was such a hectic day I didn't get to log on, so here was my workout and meals for Wednesday:

Back and Tri's:

Chin ups: un assisted 2 reps!!! wooohoooooo

Assisted chin ups: 4 sets and superset with tricep dips 4 sets

close grip pulldowns: 4 sets: 60-70-75-75

dumbells rows on bench: 4 sets 30-35-35-35

back flys: 25-35-40-40

tricep pulldowns: 25-30-35-35

tricep barbell skullcrushers: 25-35-35-35

abs: decline crunch with 20 pounds 4 sets of 25

leg lifts: 4 sets 20 reps

cardio: 30 minutes steady state stairmaster

meals:

protein shake with strawberries and blueberries

meal 2: oatmeal, whey protein

meal 3: eggwhite omlette, beans, salad

meal4: tuna, veggies, coffee

meal 5: chicken breast, broccoli, flax oil, tomatoes


Today looks like i will be doing some butt and legs, I am aiming to train them twice a week instead of once. See if this will boost my lower body to change some more.

will post today' s meals and workouts later!

xo

[jsnamaste]

Hey hon,
Long time no talk. Miss hearing from you. Hope all is going great . Well from your posts you are doing amazing as always. I always tell people about our Ms Jane. How I want to be like you one day. You kick ass girly!!!!!!! I am so happy and proud of you. You have to post some pics. You are gonna have buns of steel in no time (by tomorrow the way you are working it). So great to see you doing so good. take care of yourself babe and talk soon.
love
Jeannette

[Belsicilia]

yAYYYYYYYYYYYY lets hear it for FRIDAY!!! I am soooo looking forward to this weekebd! Its been a hectic week and some down time is soooo on my agenda!

I hear it will be a very sunny and nice weekend here in Toronto, so that make me very pumped. I'm going to try and hit the trails tomorrow with my bf and take a break from the indoor workouts


As for today I hit Chest and Bi's:

pushups: 4 sets of 25 reps

bench press: 110-115-120-125, dam that was hard!!

Incline dumbell press: 25-30-35

decline press: 30-35-35-35

Incline flys dumbells: 25-30-30

Biceps;

barbell curls 21s- 3 sets

dumbell curls: 20-25-25-20

preacher curls: 20-30-30

cardio: 30 minutes treadmill staedy state 75-80% max HR



keep fit all!!!

xo

[Belsicilia]

LOVE the WEEKENDS!!

I'm going out for a nice run on the trails, and probably some cycling this afternoon. The weather is FANTSTIC and I am so gonna take advantage of it!!


So my meals for today:

meal one: protein shake, oatmeal, strawberries

meal 2: salmon, carrots, beans, flax oil- no starchy carbs

meal 3; chicken breast, brown rice, salad, tomatoes

meal 4: tuna, big veggie salad, flax oil- no starchy carbs

meal 5: protein shake with water - no carbs

I'm trying to carb cycle, and today will a lower carb day as I am not training with wieghts. On weight training days I plan to eat at least 4 of my 5 meals with a little portion of carb, other days I want to eliminate all carbs after 4pm, and just around any cardio I do. So we'll see if that kick starts some more fat burning!

anyone else carb cycle???

[pamgid]

Hey P.....am pretty sure you can find something helpful from one of Adonis' or posts...I've noticed that he has a number of articles and threads posted. Just check the Best Of or Diet & Nutrition sections. There is a lot of info there from Linda in the women's section as well... You can be on EF for the entire day easily!!!!!....................happy reading

[Belsicilia]

Thanks Pam! I will check out Linda's posts on here. You're right there is so much on here, one could spend the whole day on here.


Today is leg day! woohoooo lol

The plan: going to the gym in about an hour

squats: 4 sets

leg press: 4 sets superset with sumo squats 200-250-280-320

walking lunges: 15lb dumbells 3 sets

leg exensions 4 sets

leg curls 4 sets


cardio: 40 minutes steady state- 20 elipitical 20 running treadmill

then a MASSAGE- yippeeeeeeeeeeeeee


i'm trying the carb cycling, and will let you all know how it works out in the next few days!
P

[Belsicilia]

Its Start to another brand spanking new week and I AM PUMPED!


Just got back from the gym, it was shoulder day. I love shoulder day so the workout felt like a breeze, perhaps because it was so much fun

Shoulders:

warm up: rotator cuff with light dumbells

Shoulder Db military press- 4 sets 20-25-30-30
shoulder lateral raise 12-15-15-15
superset with abs- decline weighted crunch 45 reps

barbell shoulder press- 45-50-60-60 ( 8-10 reps)
superset with abs- leg raises 25 reps

barbell upright rows- 50-55-55-55
superset with bicycle ab crunch 35 reps

rear deltoid fly 25-35-35
superset with planks

cardio: 40 minutes stair climbing

FELT great for whole workout!

Post workout: had a recovery protein/carb shake


My goal this week is to carb cycle with no cheats for 7 days straight!! first day right on track

P

[Belsicilia]

I can't believe its already friday again!

I took the last 2 days off from training as I was feeling a cold coming on. Yesterday was so brutal. I was trying to get through work, eat enough, get to my creative writing night course, and then back home by 11pm. All that and trying to combat a brutal headache, achy feeling allover and slight fever. YUCK!

I'm feeling better today. I had no appetite yesterday, so I'm gonna try to get back on the eating plan. I probably lost some water weight in the last few days which I guess is nice lol I really want to get rid of these last 10 pounds. WHICH ARE THE HARDEST!!!!

I think I need to really record everything I eat on Fitday.com and see where I am going wrong if thats really where the problem lies. I train consistently but these last few inches of body fat are DRIVING ME NUTS!! sorry for the whining, I guess I"m notbeing patient enough.

MEals so far:

Just breakfast: I was able to down some strawberries and protein shake.

Hopefully I can get in some oatmeal and solid protein later.

Tomorrow I'll hit the gym and do chest and tris. I think I"ll need another day of repose. I have a big wedding to go to in three weeks, and really wanted to get down at elast 5 pounds for it. I'm sure i can do it. BEcause I know if I just cut back on salt, some of the bloat will go! wish me luck

P

[pamgid]

LUCK !!

[Belsicilia]

So I hit the gym this weekend with weights again. feeling my groove back..yipeeee

Yesterday I did chest and Bi's and today its legs and AZZZZZZZZZZZ lol

Gonna hit the gym in about half an hour, this is the goal:

Warm up: burpees, jump squats and skipping rope 10 minutes

Leg press: 5 sets- 180-235-260-280-280

sumo squats superset with walking lunges- 15 lbs db 3 sets

straight (stiff) deadlifts- 70-80-90-90

leg extensions- 80-90-100-100

leg curls; 60-70-80-80

hip thrusts on ball, and leg curls on ball

cardio: 40 minutes treadmill

LETS HEAR IT FOR LEG DAY YAAAAAAAAAAAA lol


meals so far:

1) oatmeal, whey, peach, milk

2) tuna, carrots

3) chicken, veggies, rice

4) salmon, veggies

5) protein shake, veggies, protein popcorn

I feel bloated because its PMS time- so ya for me again. I crave salt like mad too around this time, so its a double wammy. But I really want to lose FAT and not so much just water weight. I'm so tempted to use a fat burner for a month, I'm just not sure I like the side effects from those things. ANYONE here use them? I am gonna post that in the main forum and ask other and see their opinions.

[Italianangel]

Excellent work you ANIMAL, you BEAST! I love it!!! Your goals rock and shows an excellent example of how to keep motivated!
I have my stuff all sorted and caught up, got busy with vid work but now its all smoothing out, all my projects and so I am going to poke about and see who is still kicking some ass here!!!
Linda

[Belsicilia]

I know I haven't logged in much this week, things have been hectic!! BUt I have very consistent with diet and WORKOUTS!!

AND GUESS WHAT???? I DID 3 CHIN UPS no ASSITANCE!!!! I hit my goal for this month!!!!!

WOHOOOOOOOOOOOOO actually i superceded my goal, I had wnated to just be able to do one, becuase I never have done chin ups off the assited machine. So when I did back on wednesday I had my boyfriend be there to spot me. BUT I DIDN"T need the spot , till the 4th rep!!! HOLY SMOKES was I surprised. SO let me tell you have I been pumped all week!!!

yesterday i did shoulders and cardio. wednesday was back, monday was chest and bis and today was just cardio!!

so no too shabby. I have been cylcing carbs where some days its a high carb day and cardio or off days I am keeping them super low. So we'll see if this helps boost the fat loss.

meals for today and pretty the whole week looked like this:

Low carb day9 so only the first 2 meals of the day had carbs in it. the rest was protein and veggies

meal 1) strawberries and whey protein in water
meal 2) oatmeal /whey, flax seed
meal 3) salad with flax oil, avocado, sea bass
neal 4)eggwhites, veggies
meal 5) protein in water

yesterday higher carb day looked like this:

1)oatmeal, whey protein with milk
2)blueberries, quinoa, eggwhites
3) yams, chicken breast, veggies
4) greeen salad, brown rice, tuna
5) casein protein in water

so 4 meals had substantial carb portions. and i needed them for the workout lol

happy weekend all!!

P

[Belsicilia]

[SIZE="2"]
Gonna hit the gym soon and take advantage of this great weather- its gorgeous here!!

chest and Bi's:

push ups: 4 sets to failure superset with bicep curls 20 lbs dumbbells 4 sets

incline bench chest press db: 30-35-35-35

bicep barbell curls- 21s 4 sets

chest flies- 50-60-60-70

bicep incline bench db curls: 15-15-15

flat bench press: 30-35-35

bicep preacher curls: 30-30-30

abs: delcine crunches, oblique crunches

cardio: 35 minutes stairmill machine[/size]

[Belsicilia]

So i just got back from the gym- and I feel pumped!! Did back and triceps.

Back: chin ups 3 sets- of 3 reps no assisting!!! so awesome
assited machine wide grip chins- 4 sets
lateral pull downs- 60-70-80-80
seated cable rows- 60-70-70-70
back flys- 40-50-50-50

triceps:

cable pushdowns- 50-50-60-60
tricep bench dips- 25-25-25
tricep overhead press- 40-50-50-50

cardio- 35 minutes running treadmill

[Belsicilia]

opps forgot to add my meals, which have been consistent and basically the same foods for the past 3 days, I find it so much easier to stick to the basic protein, carb and fat options - ie whey, white meat, fish, veggies, yams, brown, flax oil, oatmeal


Meals:
1) oatmeal, fla, whey protein
2) veggies, chicken, brown rice
3) salmon, veggies, salad
4) egg whites, veggies
5) protein shake- in water, flax oil

meals yesterday:

1) bran cereal, blueberries, whey protein shake
2) chicken breast, veggies, small amount rice
3) salmon, oatmeal, veggies, cappuccino with skim milk, dry
4) tuna, carrots, brocoli, tea

I am really liking the oatmeal and salmon combo, with some added spices a nd a little ketchup it really rocks!!

yummmmmmmmmmmmmmmmmmmmy

Piera