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LOWFATFOODIE's Photo LOWFATFOODIE Posts: 1,055
4/12/13 12:28 A

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BCAA=branch chain amino acids

I sure hope you are adding protein shake after workouts or that you plan to-- body needs fuel, especially after the workout, to build those muscles!

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SINGAWOLFSONG's Photo SINGAWOLFSONG Posts: 321
4/11/13 8:23 P

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No I'm not taking those... I don't even remember what that stands for LOL yea I suck... but I take fish oil, vitamin D, B complex, and sometimes drink whey protein.

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LOWFATFOODIE's Photo LOWFATFOODIE Posts: 1,055
4/10/13 10:05 P

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Well, if you taking BCAAs as one of your supplements, it may be helping you recover.

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"SWEAT is just fat CRYING"

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SINGAWOLFSONG's Photo SINGAWOLFSONG Posts: 321
4/10/13 7:29 P

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In my mind I've always rated my workouts by how sore I'd be afterwards... but I know it's true that you don't need to be. And I think I might have been going over the 60% anyway, but oh well, whatever. Thanks for your helpful post!

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LOWFATFOODIE's Photo LOWFATFOODIE Posts: 1,055
4/10/13 12:53 P

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Well, its not REQUIRED that you feel sore! Week 1 and 2 are definitely about getting your body used to weights--- lifting 60% of maximum. "Maximum" is the most you can lift ONCE (with good form).
My first go round, I upped the weight on 8 out of 10 of the exercises almost every time-- BUT-- that said, in hindsight I realized I was NOT lifting maximum. I still had great results, but I actually tested all my maximums (with a spotter) when I was done with the 12 weeks and I was SHOCKED at how much I *could* lift.
Again, the amount you lift is up to you- you should challenge yourself but be careful about straining. The next two weeks are changed to 80% of your maximum, so you WILL choose higher weights. Try rounding UP instead of down when you figure it.
Say you were lifting 10# on something this week -- that would be 60% of 16.6#. So next week, 80% would be 13.3# -- since there aren't 13# weights, try going up to 15#.

You're doing 10 reps generally in Weeks 3 and 4, so gauge whether you can do 12 or more reps. If you can, you are not lifting enough. Up it again (you can always start conservatively or challenging on the first set of reps and adjust for the next 2 sets). If you fail after 9 on the last set, I'd say that's just about perfect.

Whatever you do well on in Week 3- try to go a little more in Week 4. I usually write down notes in the margin of the log sheet that tell me whether next time I should add or stay put.

Most of all: Be Safe and Have Fun!

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Jamie Eason's LIVEFIT 12-Week Trainer Challenge
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"SWEAT is just fat CRYING"

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SINGAWOLFSONG's Photo SINGAWOLFSONG Posts: 321
4/9/13 8:55 P

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So today was day 11 for me, which is the last workout of week 2. I noticed that this week I didn't feel sore, but week 1 I definitely felt it. Should I have upped my weight more? I did go up in weight on some of the exercises and others I couldn't... but either way, I felt like all of the exercises were still challenging. Anyone have any idea what the deal is here? Otherwise, everything is going well!

 current weight: 269.6 
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241.25
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183.75
155
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