e12wbc

Ellas 12 Week Body Change

Promises Week 20 (Week 6/12)

This is the Week between my Bulk and Cut. I feel exhausted after 2 weeks of a ton of weights, so it’s gonna be a easier week. I’ll do my workouts and go to the gym, but I don’t do short morning-workouts and try to put on more and more kg’s on the machines.
I eat healthy as usually, but go back to my regular intakes, no extra calories from carbs.

#1- ONE “cheat” meal per week.
#2 - Drink 3.5l+ water or tea per day
#3 - No chocolate (the less I eat it, the less I crave it)
#4 - No bingeing
#5 - No overeating
#6 - No sweetened/light beverage
#7 - No alcohol
#8 - 6 Workouts
#9 - Sleep at least 7-8 hours/night
#10 - Clean my apartment every week at least once

Workoutplan:

Monday: Rest
Tuesday: Upper Body, HIIT
Wednesday: Lower Body, HIIT
Thursday: Cardio – 40” Elliptical, 30” Bike, 5-10” Stairmaster
Friday: Abs, HIIT or Yoga
Saturday: Upper Body, Cardio - 40” Elliptical, 30” Bike
Sunday: Rest (Gym is closed because of National Holidays)

Ellas 12 Week Body Change - Promises Week 17 (3/12)

Eating:

#1 - Eating clean 6/7 days.
#2- ONE “cheat” meal per week.
#3 - Drink 3.5l+ water or tee per day
#4 - No chocolate (the less I eat it, the less I crave it)
#5 - No bingeing
#6 - No overeating
#7 - No sweetened/light beverage
#8 - No alcohol

Workout:

#9 - Run at least once per week a 5K
#10 - at least 3 weight trainings (Tuesday, Friday, Sunday)
#11 - at least 6 endurance trainings (Monday, Tuesday, Wednesday, Thursday, Friday, Sunday)
#12 - Morning Workout 5 times/week

Life:

#13 - Sleep at least 7-8 hours/night
#14 - Clean my apartment every week at least once

05/20/2013 - Today's Workout

I still feel like I can’t give everything. I’m so not “there” at the moment. Exhausted - even if I’ve slept enough.

Ella18 logged a workout for 05/20/2013 (view advanced workout stats), and scored 1,227 points:
  • Elliptical Trainer
    • 3.80 km - 00:17:00 (+118 points)
  • Crunch
    • 60 reps (+60 points)
    • 30 reps (+30 points)
    • 30 reps (+30 points)
  • TRX Single-Leg Squat Row
    • 12 reps (+12 points)
    • 12 reps (+12 points)
  • Torso Rotation Machine
    • 12 reps x 45 kg (+23 points)
    • 12 reps x 45 kg (+23 points)
    • 15 reps x 40 kg (+28 points)
    • 15 reps x 40 kg (+28 points)
  • Seated Leg Curl
    • 15 reps x 18 kg (+20 points)
    • 12 reps x 18 kg (+16 points)
    • 12 reps x 18 kg (+16 points)
    • 12 reps x 18 kg (+16 points)
  • Machine Back Extension
    • 15 reps x 60 kg (+34 points)
    • 15 reps x 60 kg (+34 points)
    • 15 reps x 60 kg (+34 points)
    • 15 reps x 60 kg (+34 points)
  • Machine Thigh Adductor
    • 15 reps x 68 kg (+37 points)
    • 15 reps x 68 kg (+37 points)
    • 15 reps x 68 kg (+37 points)
    • 15 reps x 68 kg (+37 points)
  • Machine Thigh Abductor
    • 15 reps x 65 kg (+36 points)
    • 15 reps x 65 kg (+36 points)
    • 15 reps x 65 kg (+36 points)
    • 15 reps x 65 kg (+36 points)
  • Machine Glute Kickback
    • 15 reps x 30 kg (+24 points)
    • 12 reps x 30 kg (+19 points)
    • 10 reps x 30 kg (+16 points)
  • Machine Ab Crunch
    • 15 reps x 20 kg (+21 points)
    • 15 reps x 20 kg (+21 points)
    • 20 reps x 20 kg (+28 points)
    • 15 reps x 20 kg (+21 points)
  • Leg Extension
    • 15 reps x 10 kg (+18 points)
    • 12 reps x 10 kg (+14 points)
    • 12 reps x 10 kg (+14 points)
    • 12 reps x 10 kg (+14 points)
Ella18 logged a workout for 04/07/2013 (view advanced workout stats), and scored 1,282 points:
  • Elliptical Trainer
    • 11.40 km - 00:50:00 (+354 points)
  • Roman Chair Oblique Crunch
    • 20 reps (+20 points)
    • 20 reps (+20 points)
    • 20 reps (+20 points)
  • Machine Back Extension
    • 12 reps x 60 kg (+27 points)
    • 12 reps x 60 kg (+27 points)
    • 12 reps x 60 kg (+27 points)
    • 12 reps x 60 kg (+27 points)
  • Crunch
    • 50 reps (+50 points)
    • 40 reps (+40 points)
    • 20 reps (+20 points)
    • 30 reps (+30 points)
  • Torso Rotation Machine
    • 12 reps x 40 kg (+22 points)
    • 12 reps x 40 kg (+22 points)
    • 12 reps x 40 kg (+22 points)
    • 12 reps x 40 kg (+22 points)
Superset
  • Dumbbell Military Press
    • 12 reps x 5 kg (+13 points)
    • 12 reps x 5 kg (+13 points)
    • 10 reps x 5 kg (+11 points)
    • 10 reps x 5 kg (+11 points)
  • Dumbbell Shrug
    • 12 reps x 5 kg (+13 points)
    • 12 reps x 5 kg (+13 points)
    • 12 reps x 5 kg (+13 points)
    • 12 reps x 5 kg (+13 points)
  • Seated Leg Curl
    • 15 reps x 18 kg (+20 points)
    • 12 reps x 18 kg (+16 points)
    • 8 reps x 18 kg (+11 points)
    • 8 reps x 18 kg (+11 points)
  • Lying Leg Raise
    • 50 reps (+50 points)
  • Static Stretching
    • 00:05:00 (+25 points)
  • Elliptical Trainer
    • 4.60 km - 00:20:00 (+142 points)

Promises Week 23 / Week 9/12

Holiady’s <3333

#1- ONE “cheat” meal per week.
#2 - Drink 3.5l+ water or tea per day
#3 - No chocolate (the less I eat it, the less I crave it)
#4 - No bingeing
#5 - No overeating
#6 - No sweetened/light beverage
#7 - No alcohol
#8 - 6 Workouts
#9 - Sleep at least 7-8 hours/night
#10 - Clean my apartment every week at least once

Workoutplan:

Monday: Lower Body, HIIT
Tuesday: Abs, 40” Elliptical, 30” Bike, 5-10” Stairmaster
Wednesday: Upper Body, HIIT
Thursday:
Friday: Abs, 40” Elliptical, 30” Bike, 5-10” Stairmaster
Saturday: Upper Body, Cardio - 40” Elliptical, 30” Bike, 5-10” Stairmaster
Sunday: Lower Body, HIIT

Ellas 12 Week Body Change

Promises Week 21 / Week 7/12

Half time is over. The last 6 Weeks must be great. I’ve seen some results from the first 6, but I want more. I start my cut now. 2-4 Weeks where I try to get a calorie deficit from about 200-400 kcal/day and I try to cut back on carbs. More sleep (at least I try it) and morning-workouts, again. I need to find my motivation (which got lost the last week) to be strong the next 6 weeks.

#1- ONE “cheat” meal per week.
#2 - Drink 3.5l+ water or tea per day
#3 - No chocolate (the less I eat it, the less I crave it)
#4 - No bingeing
#5 - No overeating
#6 - No sweetened/light beverage
#7 - No alcohol
#8 - 6 Workouts
#9 – 5 Morning-Workouts
#10 - Sleep at least 7-8 hours/night
#11 - Clean my apartment every week at least once

Workoutplan:

Monday: Morning-Workout // Lower Body, HIIT
Tuesday: Morning-Workout // Cardio – 40” Elliptical, 30” Bike, 5-10” Stairmaster
Wednesday: Morning-Workout // Upper Body, HIIT
Thursday: Morning-Workout // Abs, 40” Elliptical
Friday: Morning-Workout // Yoga – Active Rest
Saturday: Upper Body, Cardio - 40” Elliptical, 30” Bike, 5-10” Stairmaster
Sunday: Lower Body, HIIT

Ellas 12 Week Body Change

Promises Week 16 / Week 2

Eating:
#1 - Eating clean 6/7 days.
#2- ONE “cheat” meal per week.
#3 - Drink 3.5l+ water or tee per day
#4 - No chocolate (the less I eat it, the less I crave it)
#5 - No bingeing
#6 - No overeating
#7 - No sweetened/light beverage
#8 - No alcohol

Workout:

#9 - Run at least once per week a 5K
#10 - at least 3 weight trainings (Tuesday, Friday, Sunday)
#11 - at least 5 endurance trainings (Monday, Tuesday, Wednesday, Friday, Sunday)
#12 - Morning Workout 5 times/week

Life:

#13 - Sleep at least 7-8 hours/night
#14 - Clean my apartment every week at least once

Ellas 12 Week Body Change

My goal for the next 12 Weeks
- decrease my bodyfat to 16-17% (I’m on 18.5%)
- get more muscles 38% (I’m on 56.3%)
I know it’s almost impossible to do both at the same time and I have no Idea if my goals are even possible. But I’ll know it in 12 weeks.

So, this is how I think I’ll go. This is not a plan I got from a trainer, it’s just my way of trying it. I have no idea if it works and if it works for me. But I’m about to find it out!

Week 1-4 (15-18) Balanced

55% carbs, 30% protein, 15% fat and the amount of calories my body needs (+ the workout calories). (The macros and the amount of calories is the result of my metabolic typing)

I clean out my diet a little bit more.

Balanced Workouts with weights and cardio

Week 5-6 (19-20) Super clean Bulk

Still 55% carbs, 30% protein, 15% fat and 200-400 calories on top of the amount of calories my body needs (+ the workout calories)

Workouts, weights in focus, HIIT training

Week  (21-22) Cut

Lower carbs – I try to reduce my carb intake

Workouts, endurance and HIIT focused

Week  (23-24) Balanced

like Week 1-4

Food:

I thought about cut, bulk, Carb Cycling, workout more, workout less, change my intakes and so on. I decided to go the first 4 Week with the macros my nutritionist gave me last year.  55% carbs, 30% protein, 15% fat.

As usually, I will eat clean excepting one cheat meal/week

At least 3 liters of water/tea (on rest days), better 4. On trainings-days 4 liters.

As I did it so far: No sweetened /light beverages, no alcohol, no chocolate and sweets, no overeating and bingeing.

And I feel like I should reduce diary products.

Meal plan:
Set from week to week. Maybe I’ll post them ;)

Workout:

5-6 Times/Week:

Cut: 3x weights, 5-6x cardio or HIIT

Balanced: 3-4x weights, 4xcardio, 1-2x HIIT

Bulk: 4x weights, 3x HIIT, 2x cardio

Life:

Sleep 7-8 hours/night to have enough energy for my workouts and the diet (I always eat to much if I’m tired) Exception: night from Thursday to Friday.

 

I’ll tag my posts about my challenge wit #E12WBC
You can find them on my sidebar

Promises Week 25 / Week 11/12

This week Is going to be fucking hot. I’m not in my bikini-shape like planed, but so what. I think I’ll spend some time near the pool after work, with a friend. I guess there will be not enough time to go to the gym afterwards. But who wants to work out when it is 34°C?!

#1- Stick to my mealplan & macros

#2 - Drink 3.5l+
#3 - No chocolate (the less I eat it, the less I crave it)
#4 - No bingeing
#5 - No overeating
#6 - ONE “cheat” meal per week.
#7 - No alcohol
#8 - 4 Workouts
#9 - Sleep at least 7-8 hours/night
#10 - 5 Morning-Workouts
#11 - Clean my apartment every week at least once

Workoutplan:

Monday: Morning-Workout // Rest
Tuesday: Morning-Workout // Rest
Wednesday: Morning-Workout // Upper Body, HIIT
Thursday: Morning-Workout // Lower Body, 40” Elliptical, 30” Bike
Friday: Morning-Workout // Rest
Saturday: Upper Body, Cardio - 40” Elliptical, 30” Bike
Sunday: Lower Body, Cardio - 40” Elliptical, 30” Bike

Review Week 24 / Week 10/12

This week was bad when it comes to food and workout. I’ve eaten too much. The temperature is going up, what brings down my energy level. Furthermore, I had this stomach pain the whole week – so I didn’t work out like planed.

But I feel great, because I’ve got back my social life! Looks like I’ll have some old/new friends. Totally happy about that.

#1- ONE “cheat” meal per week.

Yes.

#2 - Drink 3.5l+

Yes.

#3 - No chocolate (the less I eat it, the less I crave it)

Yes.

#4 - No bingeing

No.

#5 - No overeating

No.

#6 - Stick to my mealplan & macros

No.

#7 - No alcohol

Yes.

#8 - 6 Workouts

No. 3

#9 - Sleep at least 7-8 hours/night

No.

#10 - 5 Morning-Workouts

Yesss.

#11 - Clean my apartment every week at least once

No.

Workoutplan:

Monday: Morning Workout // Abs, 40” Elliptical, 30” Bike

Morning Workout // -

Tuesday: Morning Workout // Lower Body, HIIT

Morning Workout // Lower Body, Elliptical

Wednesday: Morning Workout // Upper Body, HIIT

Morning Workout // -

Thursday: Morning Workout // Abs, 40” Elliptical, 30” Bike

Morning Workout // -

Friday: Morning Workout // Rest

Saturday: Upper Body, Cardio - 40” Elliptical, 30” Bike

Sunday: Lower Body, Cardio - 40” Elliptical, 30” Bike

Abs, Cardio - 40” Elliptical, 30” Bike

Okay guys… What happened to me?! I promised myself to give 200% into healthy eating and working out during 12 weeks. And I worked out, the food I eat was healthy and I stoped binging and overeating. My motivation wasn’t always here, but I did what I promised (most of the time). This sounds good… But I forgot how I’m doing this. There is no motivation. I do it, but not with my whole heart.
Today, I was at the spa with my mother and my sister. What I saw in the mirror was horrible. The ugly truth. Me… And this wasn’t me. What I saw wasn’t how I see myself - I saw this BIG girl with celulite, wide hips and a muffin-top. This is me?! Really?! I feel my body as a fit body with muscles, not a six-pac, but almost and wide hips.
This was a shock.
What me brings to the point, where I need to find a new, real motivation. Why am I doing this?! I’m fit and I’m healthy. This is not enough. I do wanna look good (in a bikini) and I wanna feel confident in sexy cloths. That’s it. I’m totaly honest. I have to get back the motivation to reach this. Otherwise: This is waste of time. I don’t make any progress. I waste my time.

I sit here, waiting for changes. But nothing changes. So, I guess I have to change to see some changes.

05/11/2013 - Today's Workout
Ella18 logged a workout for 05/11/2013 (view advanced workout stats), and scored 1,586 points:
  • Elliptical Trainer
    • 4.20 km - 00:17:00 (+130 points)
  • Crunch
    • 50 reps (+50 points)
    • 20 reps (+20 points)
    • 20 reps (+20 points)
  • Machine Back Extension
    • 15 reps x 65 kg (+36 points)
    • 15 reps x 65 kg (+36 points)
    • 15 reps x 65 kg (+36 points)
    • 15 reps x 65 kg (+36 points)
Superset
  • Dumbbell Military Press
    • 12 reps x 6 kg (+13 points)
    • 10 reps x 6 kg (+11 points)
    • 10 reps x 6 kg (+11 points)
    • 6 reps x 6 kg (+6 points)
  • Dumbbell Shrug
    • 10 reps x 6 kg (+11 points)
    • 10 reps x 6 kg (+11 points)
    • 10 reps x 6 kg (+11 points)
    • 10 reps x 6 kg (+11 points)
  • Torso Rotation Machine
    • 12 reps x 45 kg (+23 points)
    • 12 reps x 45 kg (+23 points)
    • 12 reps x 45 kg (+23 points)
    • 12 reps x 45 kg (+23 points)
  • Machine Assisted Dip
    • 10 reps (+10 points)
    • 10 reps (+10 points)
    • 8 reps (+8 points)
  • Machine Assisted Pull-Up
    • 10 reps (+10 points)
    • 8 reps (+8 points)
    • 8 reps (+8 points)
  • Machine Ab Crunch
    • 12 reps x 25 kg (+18 points)
    • 12 reps x 25 kg (+18 points)
    • 12 reps x 25 kg (+18 points)
    • 12 reps x 25 kg (+18 points)
  • Machine Glute Kickback
    • 12 reps x 35 kg (+21 points)
    • 12 reps x 35 kg (+21 points)
  • Dual Cable Seated Row
    • 12 reps x 18 kg (+16 points)
    • 12 reps x 18 kg (+16 points)
    • 8 reps x 18 kg (+11 points)
    • 8 reps x 18 kg (+11 points)
  • Tricep Dip Machine
    • 12 reps x 15 kg (+15 points)
    • 12 reps x 18 kg (+16 points)
    • 12 reps x 18 kg (+16 points)
  • Static Stretching
    • 00:05:00 (+25 points)
  • Elliptical Trainer
    • 4.00 km - 00:18:00 (+124 points)
  • Stationary Bicycling
    • 13.60 km - 00:25:00 (+422 points)
Ellas 12 Week Body Change - Review week 17 (3/12)

After 2 Bad weeks, week 3 was pretty good. I worked hard, made good food-choises and eate clean. I’m proud of myself. I can do this.

This week gives me hope and motivation

But I’ve still gained weight…

Eating:
#1 - Eating clean 6/7 days.

Yes.

#2- ONE “cheat” meal per week.

Yes. Sunday evening, at my parents. They are back from South Africa (visiting my sister)

#3 - Drink 3.5l+ water or tea per day

Yes. Most of the days 4-5 liter

#4 - No chocolate (the less I eat it, the less I crave it)

Finally, Yes

#5 - No bingeing

No. Binged on Tuesday, on nuts =/ So not that big and unhealthy binge, but 200gr of Nuts are still 200gr of nuts. I wanted to eat just like 20-30gr and ended up eating the whole package.

#6 - No overeating

No. Overate on Monday and Wednsday

#7 - No sweetened/light beverage

Almost.

#8 - No alcohol

No. Alcohol on Saturday, but It’s okay. One time/week is okay for me.

 

Workout:

#9 - Run at least once per week a 5K

Yes.

#10 - at least 3 weight trainings (Tuesday, Friday, Sunday)

Yes.

#11 - at least 7 endurance trainings (Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday)

No. I needed a rest day on Thursday, after 3 good but very hard workouts I felt Ill on Wednesday evening and Thursday – went home from work on Thursday.

#12 - Morning Workout 5 times/week

Yes.

Life:

#13 - Sleep at least 7-8 hours/night

Yes. Most of the nights 7 hours, but that’s still good for mee.

#14 - Clean my apartment every week at least once

Yes.

04/16/2013 - Today's Workout
Ella18  logged a workout for 04/16/2013 (view advanced workout stats), and scored 1,447 points:
  • Elliptical Trainer
    • 7.20 km - 00:31:00 (+223 points)
  • Roman Chair Oblique Crunch
    • 20 reps (+20 points)
    • 20 reps (+20 points)
  • Weighted Back Extension
    • 12 reps x 60 kg (+27 points)
    • 12 reps x 60 kg (+27 points)
    • 12 reps x 60 kg (+27 points)
    • 12 reps x 60 kg (+27 points)
  • Torso Rotation Machine
    • 12 reps x 43 kg (+23 points)
    • 12 reps x 43 kg (+23 points)
    • 12 reps x 43 kg (+23 points)
    • 12 reps x 43 kg (+23 points)
Superset
  • Dumbbell Military Press
    • 12 reps x 5 kg (+13 points)
    • 12 reps x 5 kg (+13 points)
    • 10 reps x 5 kg (+11 points)
    • 10 reps x 5 kg (+11 points)
  • Dumbbell Shrug
    • 12 reps x 5 kg (+13 points)
    • 12 reps x 5 kg (+13 points)
    • 12 reps x 5 kg (+13 points)
    • 12 reps x 5 kg (+13 points)
  • Seated Leg Curl
    • 12 reps x 23 kg (+18 points)
    • 10 reps x 23 kg (+15 points)
    • 8 reps x 23 kg (+12 points)
    • 8 reps x 23 kg (+12 points)
  • Crunch
    • 50 reps (+50 points)
    • 40 reps (+40 points)
    • 30 reps (+30 points)
Superset
  • Machine Assisted Dip
    • 10 reps (+10 points)
    • 10 reps (+10 points)
    • 8 reps (+8 points)
  • Machine Assisted Pull-Up
    • 8 reps (+8 points)
    • 8 reps (+8 points)
    • 8 reps (+8 points)
  • Machine Ab Crunch
    • 10 reps x 25 kg (+15 points)
    • 8 reps x 25 kg (+12 points)
    • 8 reps x 25 kg (+12 points)
  • Dual Cable Seated Row
    • 10 reps x 18 kg (+13 points)
    • 8 reps x 18 kg (+11 points)
    • 8 reps x 18 kg (+11 points)
  • Static Stretching
    • 00:05:00 (+25 points)
  • Elliptical Trainer
    • 11.70 km - 00:46:00 (+363 points)