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Hi, I've been wanting to have feedback regarding my nutrition and training in order for me to be successful in CBL.Stats:Female, 31 yr, 5'6"- bodyfat about 19.2% measured by bod pod a month ago (weight approximately 112.9lbs)Goal:To gain more lean muscles -getting that lean and ripped looking but not looking super big muscles.Nutrition: I am following 99% paleo lifestyle - no grains, legumes and dairy majority of time. Starch source either sweet potatoes, yams, ripe bananas.Stopped eating fruits for about a month alreadyTraining style: 4 times a week - AM fasted trainingTraining sampleSaturday: Upper body3x5, 3x3 3x1DB upright row & press up (a pair of 12.5lbs DB) - used 15lbs at last setDB triceps kick back (a pair of 8lbs DB)push upsseated pull ups with dip station (assisted way up/unassisted negative way down)Abs/Core: LovingFit SunKissed Abs (http://www.lovingfit.com/exercises-workouts/sun-kissed-abs-and-core-workout/)30 abs core15 diagonal elbow plank, knee tuck & leg lift (reptile) -each side30 bent leg side to side sit up (froggie sit up)15 side plank mill & diagonal knee tuck (each side)HIIT Cardio (40 sec rest/1 min on 8 Rounds)Freestyle skipping Diagonal Wood chop with 10lbs mini SB (right)Freestyle skippingDiagonal Wood chop with 10lbs mini SB (left)Sunday: Lower body3 Rounds:15 deadlifts (33lbs SB + extra weights)15 SB sumo deep squats15 balance ball 1 leg bridge (each leg)15 good mornings with SBAbs & Cardio: 40 sec off/ 1 minute on for 8 RoundsWeighted Russian twistMountain ClimbersSupergirl plankFreestyle skippingMonday: Off (active rest)Tuesday: Upper body training Strength training:15 deep renegade rows (push up and lifting 2 DBs) - used a pair of 8lbs DB15 dive bomber push ups15 pike pressThen proceeded to LovingFit The Strength Beast Workout (http://www.lovingfit.com/exercises-workouts/the-strength-beast-workout/) -modifications noted below50 reps Inward Palm One Leg Diagonal Push-Up 10 reps 8 Crab Kicks & 8 Crab Grab Combo & Walk Over 25 reps V-Ups & Split Star50 reps Double Bear Push-Ups (monkey push ups)-only did 2525 reps V-Ups & Split Star20 reps double seated pull ups (-only did 10)50 reps V-ups & Split star ab20 reps double seated pull ups (-only did 10)Wednesday: Lower body training(from LovingFit http://www.lovingfit.com/exercises-workouts/athlete-body-workout/)Part #1:30 reps of:3 Jump lunges, SB pick up & knee upSB= sandbag about 35lbsPart #2:3 Rounds:20 reps SB Diagonal Pulse Squat Variation (Right)20 reps SB Squat Booty Pulses20 Step-Ups & Knee-Up Twist (Right)20 reps SB Diagonal Pulse Squat Variation (Left)20 reps SB Squat Booty Pulses20 Step-Ups & Knee-Up Twist (Left)Thursday-Friday: Off (active rest)During weekday, even when I'm not training I still keep fairly active because I am taking public transportation to work, so decent about of walking, stair climbings and occasional sprints if I'm catching my ride (sometimes with at least 10-15 lbs backpack or less).During weekday I usually start my WO at 4:30am and literally I only have exactly 1 hour for working out which including warm up and cool down so I can't do longer workout.Weekend I usually have a bit more time and I don't train that early..maybe around 8am.Btw I mainly train at home, never gone to a gym and will never have time or desire to do so.Fitness equipements that I have at home:35lbs sandbag10lbs metal bara dip stationA balance ballA pair of 8lbs DumbbellsA pair of adjustable dumbbells - up to 15 lbsA jump rope2 mini 10lbs sandbagFood:Non training day (weekday)Got up at 5am- drank tea (no cream/sugar) and 3 tsp coconut oilBreakfast (around 8am at office) - 3 hardboiled eggs and some veggies (usually cooked in coconut oil)Lunch (around noon-1pm) -usually veggies and meatDinner similar with lunch - if I will train the next morning, I usually have a small sweet potato (roughly about iPhone size), have some meat and no veggiesTraining dayGot up-drank either water or tea (if time allowed)Right after training I will have a small piece yam (iPhone size roughly) and sometimes drink tea (no sugar/cream)Lunch & Dinner similar with non training day.Hopefully I include all the infos that's needed for any feedback. Also I am a big believer of eating real food so I am not interested taking any protein shake or whey powder supplements.Thanks in advance and sorry for the super long post!
Hmm anyone care to give me feedback on this, please?
I actually thought this was a log... what questions do you have?
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