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• Weight: 136.4 pounds (21.4 to go!)
• Steps: 10,955 (as of 9:03pm)
• Lows: I couldn’t sleep last night, so I only got about 7 hours of sleep.
• Highs: Weight didn’t go down, but it didn’t go up!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meal 3 – .5 c steamed white Jasmine rice, 2 grilled chicken legs, grilled tomatoes (chicken kabob with sumac!)
  • Meal 5 – .5 c steamed white Jasmine rice, 4 oz baked salmon, mushrooms and asparagus
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • Dumbbell flys – 20-20, 15-20, 15-20, 10-22.5
  • Dumbbell bench press – 12-25, 10-27.5, 8-30, 6-32.5
  • Barbell bench press – 15-7.5, 15-10, 15-10
  • Reverse bent over dumbbell flys – 20-8, 15-10, 15-10, 10-12
  • Seated dumbbell lateral raises – 20-8, 15-10, 15-10, 10-12
  • Crunches and leg raises super set – 4×15
  • LISS – air climber for 55 minutes
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 136.4 pounds (21.4 to go!)
• Steps: 10,124 (as of 10:14pm)
• Lows: None!
• Highs: Weight didn’t go down, but it didn’t go up!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meal 3 – salad with 4 oz boiled chicken breast, lettuce, 10 g croutons, 7 g raspberries, blueberries and walnuts, 14 g blue cheese, zero-everything raspberry vinaigrette
  • Meal 5 – .5 c steamed white Jasmine rice, 2 grilled chicken legs, grilled tomatoes (chicken kabob with sumac!)
• Exercise:
  • LISS – air climber for 59 minutes
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

Exercise Plan Breakdown Part 3

Saving the best for last in this Exercise Plan Breakdown, let’s talk about progressive weight training! While I’ve incorporated cardio into my exercise plan, it is viewed as a supplement in the fat loss pyramid. Up until a few years ago, any exercising I did was mainly cardio – Billy Blank’s Bootcamp, Beachbody’s P90X and T25, jogging, going up and down stairs, etc. If I did anything with weights, they were light weights for the fear of getting bulky.

My turning point was when Farhad discovered Beachbody’s Body Beast and asked if I wanted to do it with him. Since I love doing anything with him, I decided to do some research and found that you burn calories after lifting weights much longer than after a cardio session. Understanding what being “toned” really meant also did it for me. As I mentioned earlier, my goal isn’t only to lose weight. If I want to be toned, I need to build muscle and lose fat so I can see that muscle. I was convinced that lifting progressively heavier weights is the best way and, as long as I am in a calorie deficit, I will continue to lose fat and not get bulky. People in a calorie surplus, on the other hand, get bigger and that’s where nutrition comes in.

Since doing a few rounds of Body Beast, I’ve also tried a CrossFit challenge, and another program with an online coach I found on Instagram. The weight training I am doing on this weight challenge is mostly based on what I did on this latter program. The days I do them, however, are moved around in order to fit my schedule better. There are certain moves that work better for me as well, so I changed them up.

Day 29 Results

• Weight: 136.4 pounds (21.4 to go!)
• Steps: 9,783 (as of 10:23pm) – I’ll hit 10k by the time I’m in bed.
• Lows: Didn’t get my post workout protein shake in again and dinner was later than I prefer.
• Highs: Crushed leg day today!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meals 3 and 5 – salad with 4 oz boiled chicken breast, lettuce, 10 g croutons, 7 g raspberries, blueberries and walnuts, 14 g blue cheese, zero-everything raspberry vinaigrette
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • Dumbbell goblet squats – 15-25, 15-30, 15-35, 15-40
  • Barbell squats – 15-15, 15-17.5, 12-20, 12-22.5
  • Bulgarian split squats – 8-12, 8-15, 8-17.5, 8-20
  • Deadlifts with curl bar – 15-15, 15-20, 15-25
  • Walking lunges with dumbbells – 12-12, 12-15, 12-17.5
  • Standing 1 leg calf raises (1 dumbbell) – 20-20, 20-25, 20-30, 20-35
  • HIIT – rowing machine for 45 minutes
  • LISS – air climber for about 44 minutes
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 136.8 pounds (21.8 to go!)
• Steps: 10,252 (as of 11:16pm)
• Lows: Wrong direction on the scale. Didn’t get my post workout protein shake in.
• Highs: Week 4 complete!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meal 3 – .5 c steamed white Jasmine rice, 4 oz baked tilapia, .5 c Brussels sprouts
  • Meal 5 – salad with 4 oz boiled chicken breast, lettuce, 10 g croutons, 7 g raspberries, blueberries and walnuts, 14 g blue cheese, zero-everything raspberry vinaigrette
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • Dumbbell skull crushers and standing dumbbell curls super set (not the same weights for each move) – 4×20-8/10
  • 1 arm overhead dumbbell extensions and 1 arm dumbbell concentration curls super set (not the same weights for each move) – 15-10/10, 15-12/10, 15-15/10
  • Dips and 1 arm dumbbell preacher curls super set – 3×20-10
  • Close grip bench press and dumbbell hammer curls super set (not the same weights for each move) – 3×15-15/8
  • Decline sit ups – 100 (first 25 straight up, then 50 alternating sides, then the last 25 straight up)
  • Crunches and leg raises super set – 1×25
  • HIIT – rowing machine for 45 minutes
  • LISS – air climber for about 55 minutes
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 136.2 pounds (21.2 to go!)
• Steps: 10,304 (as of 10:23pm)
• Lows: I put too much salt on the Brussels sprouts, which I ate late at night. Bad night of sleep last night so I didn’t get 8 hours.
• Highs: Weight went back down to where it was!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meal 3 – salad with 4 oz boiled chicken breast, lettuce, 10 g croutons, 7 g raspberries, blueberries and walnuts, 14 g blue cheese, zero-everything raspberry vinaigrette
  • Meal 5 – .5 c steamed white Jasmine rice, 4 oz baked tilapia, .5 c Brussels sprouts
• Exercise:
  • LISS – air climber for 66 minutes
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 136.6 pounds (21.6 to go!)
• Steps: 10,049 (as of 9:32pm)
• Lows: Wrong direction on the scale.
• Highs: Nikolas and I are progressing so much with lifting – getting stronger!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meal 3 – .5 c steamed white Jasmine rice, 4 oz beef, tomatoes, garbanzo beans (Iranian ob gusht!)
  • Meal 5 – 4 oz grilled steak, 110 g mashed potatoes, .25 c of corn, A1 sauce
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • Deadlifts with curl bar – 6-10, 6-15, 6-20, 6-25
  • Bent over rows with curl bar – 12-30, 10-32.5, 8-35, 6-37.5
  • 1 arm dumbbell rows – 12-37.5, 12-40, 12-42.5
  • T bar row – 12-40, 12-45, 12-50
  • Standing 1 leg calf raises (1 dumbbell) – 20-20, 20-25, 20-30
  • LISS – air climber for about 70 minutes (my tracker battery died in the middle)
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 136.4 pounds (21.4 to go!)
• Steps: 10,000 (as of 10:48pm)
• Lows: Wrong direction on the scale.
• Highs: I’m measuring “hidden” calories better now (i.e. salad toppings).
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meal 3 – salad with 4 oz grilled chicken breast, lettuce, 2 tbsp croutons, 1 tbsp raspberries, blueberries and walnuts, 1 tbsp blue cheese, zero-everything raspberry vinaigrette
  • Meal 5 – 4 oz grilled steak, 110 g mashed potatoes, .25 c of corn, A1 sauce
• Exercise:
  • HIIT – alternated between jumping jacks and stationary sprints for 45 minutes
  • LISS – air climber for 26 minutes
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 136.2 pounds (21.2 to go!)
• Steps: 10,218 (as of 9:46pm)
• Lows: Weight is the same for the 3rd day in a row.
• Highs: Nikolas and I crushed a 2-hour workout today!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meal 3 – salad with 4 oz grilled chicken breast, lettuce, 2 tbsp croutons, 1 tbsp raspberries, blueberries and walnuts, 1 tbsp blue cheese, zero-everything raspberry vinaigrette
  • Meal 5 – 3.8 oz grilled burger, 1 tomato, 1 hot dog bun (didn’t have hamburger buns!)
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • Dumbbell flys – 20-10, 20-12, 20-15, 20-17.5
  • Barbell bench press – 15-5, 12-7.5, 10-10, 8-12.5, 8-15, 8-17.5, 8-20, 8-20
  • Military press – 12-12, 12-15, 12-17.5, 12-20
  • Standing dumbbell lateral raises – 15-8, 15-8, 15-8, 15-8
  • Reverse bent over dumbbell flys – 20-5, 20-8, 20-8
  • Crunches and leg raises super set – 3×25
  • LISS – air climber for 66 minutes
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 136.2 pounds (21.2 to go!)
• Steps: 10,067 (as of 9:54pm)
• Lows: None!
• Highs: I’m seeing friends start new challenges and using social media for accountability, too!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meal 3 – .5 c steamed white Jasmine rice, 4 oz boneless, skinless, chicken breast, .5 c onions (chicken and onions boiled in water, lemon juice, salt, garlic powder), fresh radishes
  • Meal 5 – .5 c steamed white Jasmine rice, 4 oz grilled boneless, skinless, chicken breast (Iranian kabob!)
• Exercise:
  • LISS – air climber for 22 minutes
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

Exercise Plan Breakdown Part 2

The other type of cardio on this plan is High Intensity Interval Training (HIIT). I’ve read different opinions about whether LISS is better or not. They both have their own benefits, so I decided to incorporate both for this challenge. With HIIT, you alternate between short bursts of high energy with resting periods. These intervals, as well as the entire workout, can vary in length. I do 30 seconds on (go all out) and 60 seconds rest for a total of 45 minutes. I may do half-sessions over 2 days.

Like LISS, you can perform HIIT with different methods. When short on time, I’ve used my air climber or jumped rope, both of which help add to my step count. However, my favorite is using a rowing machine, like the one that I have, pictured below (the lady is not me, though). I love rowing for many reasons – it combines both resistance and cardio, and it works pretty much all muscle groups! I do it while watching a movie.

Day 22 Results

• Weight: 136.2 pounds (21.2 to go!)
• Steps: 10,065 (as of 9:43pm)
• Lows: We slept until almost noon today, so I didn’t get my 5 meals in, and my last meal was later than I would like.
• Highs: Hit a new low on the scale (for this challenge)! I was able to row after a couple of weeks!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meal 2 – 1 serving of protein shake
  • Meal 3 – salad with 4 oz grilled chicken breast, spinach, 2 tbsp croutons, 1 tbsp raspberries, blueberries and walnuts, zero-everything raspberry vinaigrette
  • Meal 4 – .5 c steamed white Jasmine rice, 4 oz boneless, skinless, chicken breast, .5 c onions (chicken and onions boiled in water, lemon juice, salt, garlic powder), fresh radishes
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • Barbell squats – 20-5, 20-7.5, 20-10, 20-12.5
  • Barbell hack squats – 20-0, 20-2.5, 20-5, 20-7.5
  • Deadlifts with curl bar – 20-10, 20-12.5, 20-15, 20-17.5
  • Stationary lunges with dumbbells – 10-12, 10-15, 10-20
  • Standing calf raises – 20-15, 20-20, 20-25
  • HIIT – rowing machine for 45 minutes
  • LISS – walked for 22 minutes and air climber for 20 minutes
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G