I recently read a great forum post by a lifter on bodybuilding.com. Check it out here. It’s called the 80/20 Rule for Lifting and calls your attention to reality: 80% of what you do doesn’t matter.
Supplements, routines, macro nutrient minutiae: all that is distraction to a degree. You should focus on the 20% that matters and I’m calling that 20% “The 3 C’s: Challenging, Consistent, Clean.”
The 3 C’s are what you must do to achieve any growth or body change result:
Lift weights that challenge your muscles to failure and keep increasing weight as you gain strength.
Keep at it. This is how results happen. It takes time, but if you keep at it you will see your body change.
What you eat matters. Lean protein, complex carbs, natural fats. Don’t eat crap or else you will never get where you want to be. Your body is made in the kitchen – no joke on this one.
Follow the 3 C’s above, see results, repeat.
I’m changing my outlook on this bulking period and sticking with it until March: Screw the details.
Lift heavy, lift often, eat enough, rest enough. Oh, and have fun.
What does your bulk look like?
I recently read a post on someone’s blog informing readers that just because she hadn’t been posting didn’t mean that she wasn’t making progress.
And here I am, stating the same.
I have been waking up early (read 5:30AM) and riding my bike downtown with a change of clothes, makeup, meals for the day, post-lifting and post-cardio workout drinks and a change of shoes on my back. I usually get to the gym in midtown by about 6:05AM and start working out by 6:15.
After a good 45 – 60 minute lift, I down my BCAA’s and head upstairs to the cardio area where I bang out 30 minutes of either walking on an incline at 15% at about 3.3 – 3.8MPH (2 times a week) or I do 20 minutes of walking with 10 minutes of HIIT sprint intervals (only 2 times a week).
After the cardio I’m pretty sweaty, so I hit the showers, dress for the day, and walk my bike (along with all my other stuff) to work where I kick through an 8 hour day of retail new product development.
I have to say that I am really tired of feeling like a sherpa every day of the week. Toting around at least 4 Tupperware containers and a change of clothes and shoes at all times is kind of a pain in the behind. Does anyone have suggestions for how to cope with this?
There has to be a better way!
I am taking my progress pics for this week tonight; however, here are my pics from Week 2 (today starts Week 5 of cutting).
I am nervous to see what the photos from tonight look like, only because my weight has been dropping ever so slightly, although I feel like I see changes in my overall appearance. We will see what the evening brings!
I will post the photos from tonight tomorrow so you can see the difference. I’m kind of terrified but I have about 11 weeks, so if I ned to kick it up a notch again, so be it.
Get ready for more updates soon!
I’ve been feeling kind of low lately. Work has been dragging me down. Long hours at the office and continued hours at home after work.
Bottom line: I need to let go.
For the past three weeks I feel like I have been dragging a boulder around with me. I have been schlumping around this city and my life like nothing good is going on. While I know that’s not the truth, I haven’t been able to see anything but blah in my life.
Adding onto the craziness of work, I was told the other day that I will need to travel to India and then to Korea and then to Hong Kong in a few weeks. Although I’m excited about the chance to reach those parts of the world, traveling to those places poses a whole other set of challenges as far as working out and eating is concerned.
But what is life without a little challenge and do I really want my only interest to be working out? I’m more than this and more than only that.
My boyfriend told me to let all the bad energy go. To not misunderstand opportunity in disguise. To see the good things that are around me.
I am a positive person at heart.
Today we decided to go to the gym. I went to my gym, he went to his. Before we left he said to me, “Christina: What have I told you before? When you are in the gym, let it go. Don’t focus on relationships, love, work, your boss, family, the city, the apartment. All those things have positives and negatives. Everything has two sides. Focus on you. Inside. Let everything else go.”
And so I did. I worked out in my gym. There was hardly a soul there and so I could focus on my own.
By the time I got home, I figured I would do some grocery shopping and found someone had put a little something extra on the bottom of my list:
I’m not crossing this one off because I am still shopping for it – everywhere. I should always put some of it in my basket, but I should never have enough.
Stay focused and true.
Thursday had come to a close at work and I was doing a quick change in my office bathroom before I met my trainer for our 7:15PM session.
As I emerged from one of the stalls a co-worker eyed me. “Going to the gym again?” she asked.
“Yep – hitting the gym again,” I said.
“I guess…oh never mind,” she said as she washed her hands, “I was about to say something that is borderline offensive.”
I looked up at her. I was crouched on the ground tying my sneakers, “No, go ahead, what were you going to say?” I asked with a smile.
“I was going to say, ‘I guess those are your going out clothes, huh?’”
I laughed, “Well, they kind of are, but I kind of like it like that.”
As I walked to the gym I passed people dressed up and on their way to grab drinks or dinner and the words your going out clothes kept playing back in my head.
Should I be dressed up now, going out, grabbing a drink? Would I be happier if I were about to get buzzed rather than about to get my butt kicked by my trainer?
My honest answer was no.
At the end of each day I look back and think, “Will I regret any of the choices I made today tomorrow, and if I will, then what do I need to do differently to try to make tomorrow an even better day?”
I rarely regret my decisions, but I can say for sure that I don’t foresee myself ever regretting going to the gym in order to make my goal to compete happen.
I’m so excited to compete this year and every choice I make that helps drive me towards that goal is a worthwhile one.
So what if my going out clothes are sneakers, sweatpants and a tee shirt? This is me right now – this is me working towards a goal that I want and this kind of going out – going to the gym – makes me feel energized, fit and amazing and while a cocktail can do a lot – it sure can’t do all that.