Lean Bodies - Noel Clark

Just finished another biweekly. Weight was the same, but my measurements dropped. It is funny how when this happens to my clients, I tell them this is the best possible news, but when it happens to me, I get ticked. I guess the whole goal is to just drop body-fat and not to focus on the weight. I mean the whole goal of the offseason was to come in heavier –ie– more muscle! My new program has some new lifts for me in it. Ones that I have never done. The first was a one-arm DB snatch. Definitely a great movement, but what I initially struggled with was my left arm. I am right handed and throwing that weight up with my right arm was great. My left, well, I was worried I was going to launch it accross the gym. Hopefully my form and confidence will improve with each time I perform this- I used a 60lb DB. I also had on-arm lateral throws. I like these a lot. These movements get you really winded too - I think I used 40lbs for these. And the last new one that I had was full contact twists. I thought those were going to be a breeze, but dang they were very hard. They are all in the clip that I put together at the bottom. So things seem to be coming together — it is always nerve racking when you have a deadline though. Here are a few progress pics from yesterday.

This is 2 weeks ago

This is yesterday.

Here is full front shot…you can see where the legs are (hopefully) going to start coming down

Here is another clip from a workout I did yesterday.  The thing about taping yourself is that you can definitely see when your form is slipping or your tempo is off (or when your coach sees it and points it out to you lol)  So…on my Rack Pull-Ups I need to be back more…more UNDER the bar than I am.  So keep that in mind if you are looking at form.

So I turned in my biweekly this past Wednesday.  Not as much progress on the 5 sites that I measure but I have seen visible changes which is good.  I am down a total of 12.5 lbs.  I will take some pics and post them this weekend.  I am also hoping to video some of my workout on Monday.  That should be interesting. LOL

Had a bit of lower body workout today. I think after talking to Erik I am going to lower my weight on my RDLs so that I can really focus on my glutes and hams.  I did mine today with 255 and although that is UP for me, I think now I am focusing more on holding the weight then hip drive.  My BW stuff is kicking my butt….guess that is what it is suppose to do

 Have a great weekend

Felt good about my workout today.  I had Rack Pull ups today and did those with 30lbs on my lap.  I also was able to do all of my sets of seated DB press with 45s (4X8).  I still feel really strong.  I think the thing that I continue to struggle with is my weight.  I try to remind myself that as long as the measurements drop I am good, but it is hard.  My next biweekly is Wednesday.  I have been weighing myself about every other day to just watch the fluctuations and am amazed at the ups and downs.  Right now my weight today was the same as my last biweekly which is frustrating, but we will see if the measurements have dropped.  I feel like I am seeing a change up top but my lower half…..grrrrrr. 

LOL

Got my new plan, I wanted my legs to come down…I am guessing this is gonna do it

 Workout was great today.  Still feel very strong.  I have Rack Pulls back in my plan which I haven’t done since bulking (one of my favorites).  I did all four sets at 315.  So I will be going up in weight next time.  I was definitely spent after this one.  Brace yourselves, but no SS in this program…NONE.  BUT the dreaded BW circuits have come back with a vengeance.  I have them tomorrow and I know that people at my gym will be thinking I need help during those. LOL  Hoping for big changes in the next two weeks.  I need to start wearing my normal clothes again…Legs are still big.  I have noticed that my shirts are tighter through my lat area…which is always a good thing.  Hopefully I will get some pics soon.  Not to mention I am going to get my hubby in the gym with me to video some of these workouts. 

Yes, I just started dieting, but I have been unusually hungry.  I think we need to remember that this is almost a guarantee.  That you will be hungry.  This is your body’s way of trying to get you to eat and restore status quo.  So how do we combat this?  I have tried to come up with so many different ways to trick myself into feeling satisfied. LOL.  AND usually at the beginning of a diet, it is easy, you are on that high of wanting changes and you are still psyched.  This is just not happening this time around. GRRRR.  So here is my new thing…thanks to a friend, I have a new nightly treat that makes me feel some what normal and kind of like I am NOT dieting.  I eat peanut butter and jelly sandwiches every single night.  YUM YUM YUM.  So here is how you make them.  I take my protein powder, I use Champion Nutrition Whey Cookies and Cream, and put it in a small square tupperware.  You mix just enough water in it to make a thick paste that covers the bottom of the tupperware.  Then I put it in the microwave for about 45 seconds on power6.  When it comes out, it is kind of like a piece of bread (yes, it will be a little dry-but you will get over it lol).  Then I take my peanut butter and spread it on with sugar free jelly and it is heaven :)(my kids actually love this as well)

Turned in my biweekly this morning and there was no change in weight, but I had some measurement changes.  Even though this is considered ‘GOOD’, I find it frustrating.  I try to remind myself that I want to do this slowly so that I lose as little muscle as possible.  I am now going to track my weight daily because over the last week my weight has seem to be all over the place.  I am hoping to get some progress pics up again soon.  My weights in the gym have been great, no loss in strength.  I actually hit a PR with my Standing Military Press at 110lb.  Starting a new program next week, gotta love change. 

Ok so here they are. Now keep in mind this is during the past several months I have been bulking.  I put on about 17 lbs.  THIS IS A LOT FOR ME!  17lbs would be a lot for anyone I would think.  I have had several other women ask me if I would post these pics to see what it looks like to bulk up.  I do not care for these pics BUT I know that it is important to show that this is a reality if you want to put on some muscle–which I know I have.  How do I know this…well my numbers in the gym really went up.  I also can see a difference in my back shot.  Now, I didn’t take a lot because this was definitely a hard several months.  Getting on the scale and taking measurements was hard enough..looking at pics just didn’t make me feel too good.  BUT in the end, I know that I accomplished what I set out to do and that was to change my physique for this year.  I am starting my diet now and can’t wait to see what is underneath.  So hopefully you will see a difference as I diet down…or even from these pics here.  I didn’t take a lot of lower body shots because I DID NOT want my legs to get bigger. 

This is a month in: 

 front shot:

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SEPT

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Sept (same time different shot)

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The next one I have is from Oct…this is the only shot I have

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Now we jump to now…Jan 9th

Legs:  smooth GRRRRR

Back shot Jan 9th

Last one I have:  This is where I can tell a difference..I am going to post a shot of myself now and then next to it is a pic from about AUG. 

And yes…I am white LOLOLOL

I did my first true lower body workout today.  OUCH lol.  It did feel good though.  I like the change in my program.  I did RDLs for the first time in a while.  I have come to really really love lifting heavy.  People just really don’t expect that from girls in my gym.  I ended up lifting about 20lbs more than this really big guy in my gym…..:)  245 for a 4×5.  I am actually excited to do HIIT this afternoon.  That will slowly fade :)  I hope that after this bulk my cardiovascular fitness comes back quickly…I hate sucking wind.

Ok so after reading some of the comments that I got from my last post as well as comments from others, I am going to post my pics tomorrow.  I appreciate Jennifer’s post on my blog yesterday and can understand exactly where she was coming from because I myself have looked for other’s bulking photos.  They are few and far between.  The reason being, it isn’t fun to see yourself go from ript to totally soft.  I will post mine tomorrow.  I did not take a ton of them due to exactly that…I just didn’t want to see them.  So hopefully this will give people an idea of what I went through during this process.

Have a great weekend

Ok so today it is official.  Biweekly in….with just starting numbers.  I can’t explain to you how hard that was though.  I had Scott (my hubby) take my measurements when I came off my bulk on December 26th BUT I had him keep them away from me.  See, I know what will work for me mentally and what won’t.  Seeing those first numbers would not put me in the mental frame of mind that I knew I would need to stick to a low low calorie diet for 14 days.  Now that those days are up I knew that I would have to give starting numbers to Erik so that we could get this show on the road and that meant 1-seeing them for myself and 2 Showing someone else!!  GRRRR.  I definitely find it difficult starting at a bigger point this year than last but I also have to keep in mind…that was kinda the goal.  I did enjoy my oatmeal this morning though :)  I went into the gym ready to push myself and ended up with a new PR.  I hit all 4 sets of Incline DB Press with 55lb dbs.  The funny thing that excited me about that is I have now moved to the lower rack of weights at my gym LOL.  Woohoo

I did take some pictures this morning.  I think that when I start to get leaner I will be able to post them, but can’t bring myself to do it yet :).  Will start doing some video stuff and post some of that too.   I am hoping for an exciting year. 

So here are some totals over the last 12 days:

Total inches down 10 1/2 inches and roughly 5.5 lbs.

My navel and leg measurements changed the most during this process.  I am sure these will go back up just a bit due to my refeed, but I am ready to really focus on nice slow changes and hold onto this muscle that I have put on over the last 14 weeks. 

READY SET GO!!!!

Yes, we all have them.  Tomorrow starts a new year, and if you are like me…you have a list of things that you want to accomplish.  If you haven’t started one-you should.  Writing your goals down on paper is the first step in achieving what you desire.  It makes them concrete and you accountable.  Also, tell others of what you are going for this next year.  Get your friends and family involved-it is always good to have support from those that love you.  And if you have to, make mini goals to hit along the way to the big goal that you may set for yourself. 

 If you are looking to get fit this year, like so many others, remember–consistency is key.  Start a program–stay with it.  Clean up your eating–stay with it.  If you are struggling to put together your own program or are unsure about your nutrition here are two great places to look for advice:

1. http://www.leanbodiesconsulting.com/free-report-fat-loss-signup.html  This is the link to the top 10 Not-So-Obvious Fat Loss Mistakes.  This has really great information to help you achieve your fat loss resolution.

2. Go visit www.leanbodiesfitness.com  This is a training and nutrition forum for those that are beginning their journey to a leaner body as well as those that are old pros in the gym.  You can ask questions and get solid information on ways to change your physique.

I HOPE EVERYONE HAS A HAPPY AND SAFE NEW YEAR!!!