Muscle, mass & misery

'So why don't you just tell me what you really think again' - David Ford, I don't care what you call me.

So I'm still on this muscle-building-fat-losing-getting-my-head-in-the-right-place thing.

I won't bore you with the details of the what-already-happened, but I have to tell you about the what's-going-to-happen. Sorry, skip ahead if you're here for the sex stories! Heh.

I've been on a plateau for 4 weeks. Not a single ounce lost or gained in a month. I dropped a fat % point which brings me to 28% but I need to be around 23, which equates to around 8 kilos.

A whole month of nothing!

So what's a girl to do?

More and more. And less.

More food. I will eat 3 days of high protein followed by one 'normal' day. So three days of 40% protein, 30% carb and 30% fat followed by one day of 15% protein, 30% fat and 55% carbohydrate.

The three high protein days are also low calorie days - 1400 calories. Not like my current 800 calories a day. The normal day is at maintenance. Maintenance for me is 1900 calories. Five meals a day. Small ones.

More effort. Taking my three days a week of weight training really seriously. If I don't feel completely exhausted I'm not doing it right.

More cardio, but also less. I'm going to change my cardio routine to three times a week (separate days to my weight training). I've been doing 20 minutes a day at about 70% max HR. Now per week I'll be doing 1 x high intensity interval training: 45 second sprints with 1 minute rests in between. 1 x 35 minute cardio workout at 75% maximum HR. 1 x 70 minute slow workout at 50- 55% maximum HR.

More sleep. Six hours a day is not enough. Eight and then get up and eat.

Less worrying. Worrying makes you fat(ter).

* Don't ask me about the cow picture up there. Maybe I just feel like I'm being herded across a field sometimes.