Fit Lizzio Fitness

Oh good…the high today was only 109 :)…….

You know you look bloated when you show up to work out in your sports bra and your trainer says:

“Cardio day today???!!”
“You’re back on your diet right?!”

Haha it is just water weight and I know that, I know that if I were to eat no carbs for a week, I would shred out again, but it was just funny. Then I was doing lunges and he told me to hold my abs in…i said what abs?!! And he replied”just a little extra water!” Haha, at least I find humor in it.

As far as my workout this morning, I think I intuitively KNEW that it was going to be brutal because I ate an extremely large breakfast this morning that consisted of my usual eggs, 125 g of blueberries, a red bell pepper and wait for it………4 TBSP AB…um yeah…don’t ask..i could NOT get satiated. I think it is partly because after my intense workout yesterday morning, I also ran another mile and did abs last night at the gym. Either way….

I got to the gym early and was eager to try out this workout. I did it, and I don’t know if it was the big breakfast or what, but as I was cooling down I decided to do it again, so I did. Yeah about 700 calories burned. Then I met with Dae and he put me through plyometric hell, and quad/hamstring hell for an hour. Needless to say, I put in 2.5 hours at the gym this morning of mainly cardio and plyos, with some leg extensions, calf raises, and hamstring curls mixed in.

My post workout meal of 5 oz. chicken, 1/4 avocado, 1TBSP fresh salsa and an entire bag of green beans was much appreciated 🙂

Off to work, then to a hair appointment and then to get a spray tan for another photo shoot tomorrow.

OH and stretching is done for the day :):):)

1. Holy DOMS. My back and biceps are more sore than they have been…maybe ever? Definitely switching my day up to quads/calves/plyos. My upper body is TOAST.

2. Day 3 of any diet program is usually kinda tough, Day 4 is even TOUGHER, But don’t worry, because Day 5 isn’t so bad….

That is something I have always come to find in any new program I have started…so STICK WITH IT and get to Day 5. I promise.

That’s all. Gym time!

Hey just wanted to give you all my AIM screen name

fitlizzio

Let me know if anyone else is on there!

This fellow Meganerd is giving away Chobani!!!

Helloooo!!

Today was a good, productive day!! Very happy about it.

Let’s see, woke up this morning(actually slept through the night!! amazing.) and headed to the gym. My trainer wasn’t able to train me, but i was more than ready to kick my own ass. Warmed up on the tready with a 20 minute jog(6.0 mph) and headed over to the weight room for some Glute/Ham ac-ti-on!

-Deadlifts-4 sets total ranging from 95-135 lbs. Still working my strength back up and managed to get 8 reps at 135, so I know 155 is in my near future. I always get strong very quickly with deadlifts!

-Smith squats supersetted with lying Hamstring curls(this is where I started getting nauseous from working so damn hard. i was grunting and groaning to get through my ham curl sets, but i needed it!)

-Glute machine supersetted(i don’t think that is even a word) with hip abduction–drop sets and also hip adduction.

It was intense and definitely left me way nauseous. Sadly i like that, because i know i literally gave it all that I had. However, feeling nauseous sucks, and made me not want to do cardio…but i did anyways–40 minutes of incline walking 15% at 3.3 mph..worked up quite the sweat.

I then headed home and showered, went to a work meeting, headed to work, and then came home.

Eats for today:
m1: 1 c spinach, 1 egg, 1 c egg whites, 1 apple, 2 TBSP Almond butter
m2(post workout): 5.5 oz chicken, 1/4 avocado, asparagus
m3: salad made with mixed greens, 3 oz. chicken, 1/2 roma tomato, and 1/2TBSP coconut oil
m4: 5.5 oz chicken with broccoli/cauliflower mix
m5:3TBSP Almond butter, 1 red bell pepper, 2TBSP fresh salsa(no additives)
m6: 1c. spinach, 1c egg whites, green beans

And YES, i did stretch after my workout, so goals for today have been completed! 🙂

I also just want to point out that my tanner from the competition is finally starting to come COMPLETELY off and needless to say I kind of look like i have skin diseases on my chest and back. Really sexy, I know 🙂

Hope everyone’s having a great day. i am hoping to report some awesome news tomorrow night! We will see! Wish me luck!

Day 100 went well. If you are confused, I joined KatieP’s 100 Day Challenge.(get on board with us!!)

Today’s eating was good. I will admit that I did have a small portion of frozen yogurt and a few yogurt raisins. Why? I don’t really know, but it was good and it boosted my mood from blah to good. Still stayed in calorie range so i’m cool with it. Tomorrow starts Day 1 of my 7 day menu.

Stretching: I am going to do this as SOON as i finish writing this post.

Day 100: CHECK..99 more to go….
27 days to go until Bikini America
Weigh-in on August 1st, 15th, and 21st.

I think that’s it!! Have a good night, I will check back in tomorrow.

***I changed my workout split for the week and rather than back/bi’s tomorrow, I am going to do glutes/hams. I like to start off my week with a kick-ass leg workout. I sweat a lot and it always sets my mood for the week. Can’t wait!

That is how i feel today. Just complete blah. I’m hangin in there though and just letting it ride out. Did an hour on the treadmill this morning..mix of running/incline walking. Went to lunch with my dad and sister(well actually we watched him eat ) Eats have been great today. Chicken, egg whites, almond butter, salad with tuna, avocado and tomato, red bell peppers. Feels so much better to be back to my good foods. My body is still mad at me though for my poor choices this weekend. All i can do is sit back, do what I know I need to do and let my body get back to where it should be, which is RID of all this excess water and bloat. Ew.

Very tired right now, hopefully will get a nice good sleep tonight.

Tomorrow’s workout will be back and biceps and an hour of cardio. May do some HIIT if i’m feeling up to it, otherwise will save that for Wednesday!

Hey all!! I am putting together a Q&A section for my blog….the q&a will be comprised of YOUR questions, so please..anything you’ve ever wondered about me whether it is my training philosophy or which side of the bed I sleep on(okay a little creepy but I’ll answer if you want!) leave in the comment box. For now…you get this J

1. Weight training body part?
Glutes and Biceps. I love feeling the burn in my legs and butt and love watching my biceps bulge 

2. Cardio exercise?
Hmm..I love boxing, rock climbing, hiking, and running outside. As far as in the gym, incline walking is my favorite because it kicks my ass!

3. Intervals or steady state?
Little of both. Sometimes I need the intervals to keep me busy, and sometimes I need the steady state so I can zone out.

4. Carbs – friend or foe?

If I was asked this a few weeks again I would have said BFFL(best friends for life!), but lately, I am really digging the healthy fats. I do love fruit and vegetables and oats, sweet potatos and brown rice, and they definitely are the fuel to working out however I really have been loving the low-carb lately. Quick answer: Friend!

5. Cheat meal?

Pizza and some ice cream.

6. Treat?

Same as above.

7. Protein Powder?

I rarely do protein powder because I prefer real food, but if I use protein powder, I use Quantum 100% Whey. It is ONLY whey protein, NOTHING ELSE on the ingredient list.

8. Gym outfit?

My Victoria’s Secret Yoga Pants and a sports bra.

 

9. Runners/Shoes?

I am on my 2^nd pair of the same Nike shoe and I love it! I need a new pair now that I think about it.

10. Clean or Dirty Diana? (clean healthy food or healthy with naughty extras)

Clean healthy food. I like to eat as natural as possible.

11. Inspiration?

I have so many inspirations. My dad, my trainer, my boxing instructor, my posing coaches, fellow competitors and gym-rats. Anyone who can push me and give me insight is an inspiration to me. I am a sponge when it comes to learning new things about life, health and happiness.

12. Fat Loss Philosophy?
Clean eating and consistency.

13. Favourite Fitness Related Store or Brand:
Hmmm…bodybuilding.com, oxygen mag, competitor websites….

14. Last fitness related item you picked up?
My clean foods are fitness items!! Other than that, new sports bras!

15. Your fitness philosophy?

“Fake it til’ you make it.”

“The only training program/diet program that works is the one you stick to.”

“When you are on that last rep and you just can’t imagine doing another one, go for it. Often you will surprise yourself. THAT is when you grow both mentally and physically.” 

 

So many of you know, many of you may not have realized, but I’m not very organized 🙂

I don’t ever have my meal plans written out, I make them up as I go, but the organization is in my head, not on paper. I track everything on my Sparkpeople, but again I don’t have a trainer write me a diet and I don’t pre-plan what I am going to eat on a certain day other than in my head.

I am going to try to add some organization to my life by making a clearer meal plan. There will be changes here and there, but I want to start carb cycling more “organizationally.”

I have written down a plan and am going to stick with it until 1 week out from competition.(approximately 3 weeks.) It is a 7 day plan.

Days 1-3 are pretty carb-less other than veggies. Day 4 I have added in brown rice at 3 meals(1.5 cups total) Day 5 is the same as Day 4, except brown rice is only added in at 2 meals. Day 6 & 7 are the same as Day 4, and then it starts over again with the no carbs.

I am doing this for two reasons: I actually like the low carb days and since going low carb all during peak week, I have been wanting to do it more and more. I also realize I need my carbs to keep up with my lifestyle and brown rice is my choice. Why?

Oats: I like my oats, but I like them with banana and almond butter mixed in, and they are SO good, that it makes me want to eat more at whichever meal I have this at. Not a fan of making things harder on myself!! Lol

Sweet potato: I haven’t had sweet potato in weeks. Again, I have noticed that when I eat sweet potato, it makes me crave more and more food.

Brown Rice: This satisfies me and doesn’t leave me wanting to eat more food. Gives me no cravings, and it tastes good. KEEPER!!

Fruit: I was fruitless during peak week and even a little before that, and realized many things. Fruit gives me the same crash that candy does. Remember when I was complaining about how tired I was all the time? I thought it was overtraining(which may have had a part) but when I cut out fruit during the day, I wasn’t nearly as tired and actually had much more energy. Answer? If I have fruit, I will have a piece in the evening. I no longer feel the need to have it a zillion times a day and actually prefer veggies now. Crazy crazy how habits come about.

So that is what I will be doing. It is basically what I have been doing, although much more organized. Whether organizaiton will help me or drive me crazy, i’m still not sure, but I will find out. One thing I do know? I probably gained like 5 pounds this week of pure fat. No joke. 4 days this week have been SHIT FILLED…not to mention my poor choices the night after my competition. So, I have some work to do. I am going to look at this in a positive light and say this: I like how I looked for my competition. Had I not eaten 2839042843 calories of shit this week, I probably would have kept losing, and come August 22nd, looked like I hadn’t eaten in weeks. I guess I gave myself a challenge now, but I am confident in myself that this week was only a bump in the road. I have learned from it for my next competition. I will plan out my cheats for after the competition(which will be few if I end up doing OCB Sept. 5th)

Anyways, now that I have written a little novel, maybe you can print this out and read it while you do cardio…I’m sure it will take long enough to read. HA sorry guys, sometimes i just need to journal ALL my thoughts. If you read through all of this, you must really like me 🙂

I appreciate all of the comments!! You all are really great people.