Diana 1234's Journal, 21 August 2023

It’s ok I’m sure. Don’t let these little upticks freak you out Diana. 💜💜💜 

Wifey, you know me well!🩷 

❤️😊🥖 Sometimes, you just have to eat the bread. All will be well. 

Sherrye, that's the mindset I had yesterday. I'm pretty energetic today so I'm guessing it's the carbs working as fuel. Pump class better be good .lol. I'm under a lot of stress having to do with family/ health issues so I think that's a lot of where my funk is coming from. When I'm under a lot of stress I get scattered...it's been rough lately...🩷 

** UPDATE**. I did a heavy lift in pump class and heart rate got up to 120 bpm at highest. It was after back track which can be a bit cardio because of multiple push presses we do. I am tired but extra weight seemed to be doable. Overall a good class so maybe extra carbs day B4 is the way to go.( maybe just not 🥖🥖)  

💜 phew. Happy to hear it was a good class. 

Cheesegobbler, Thank you. Lots of stress lately...to much to go in to but hopefully things will quiet down soon. Loved seeing your great pics with the Twinkies! Glad you were able to get away!🩷🩷 

Prayers sent up for you, Diana! 💜 

I hope all is well!!! 

Hi Diana quick question did you post. Somewhere what your strength program looks like I think I may have an idea how you can get some more results? 

Yes lovie. I do. We’ve been here a while. You are doing great and I have confidence these little numbers are normal. Happens to us all. You’re strong and beautiful. Carry on. 💜💜💜 

Stormsgirl, thank you! Prayers are needed right now!🩷🙏 Kennyn, Hopefully things will get better. Funny how stress itself can play havoc with our workouts and diet!🩷 Wifey, yes we have been here quite some time!🩷🩷🩷 NewWayne, what do you have in mind? 💪💪 

Just a suggestion Diana but first can you tell me your training program what is a pump class etc… based on your options I might have some suggestions for rep schemes  

New Wayne, M,W,Sat I take a class called body pump. It is weightlifting to music. (you can Google Les Mills body pump) It is about repetition. For instance, squat track is about 6 min long and you do about 100-150 squats. (I lift pretty heavy in that classs) Tuesday I have a 40 min session with trainer plus I usually do some type of indoor cardio for 20 min., Weds I double up and after bodypump I take Pop Pilates, which is a cardio and stretching class, Thursday and Friday I work out for about an hour on my own, usually hit upper body, and I take Sundays off. I am thinking of taking an additional day off, probably Thurs.  

Thanks Diana I will write some ideas down tonight 💪🏽 

Hi Diana 1234. ---------------------------------------------------------------------------- Here are some suggestions I have for you, maybe take 1 at a time run for a period of a month or more if you see results you might be onto a good thing. These pointers are for producing better pumps, increasing muscle mass and improving the issue you had where you thought you were losing muscle. I have added them in order from quicker, smaller gains to it takes longer but bigger gains.---------------------------------------------------------------------------------------------------------------- Option 1 - Supplement with LMNT Electrolytes. This is a great electrolyte supplement available to everyone state side, its a perfect combination of potassium, sodium and magnesium. It is especially for low carb athletes reduces cramping and improves energy and pumps. Pop it into your water when you train and do your session and even sip during the day. After a couple of days to a week this can be a game changer for when you are training more energy better pumps. Its cheap you can try a sample pack and it offers money back guarantee.------------------------------- 2. Take creatine before and after your workout. I know that your doctor mentioned they are concerned about your Kreatinine levels, but best to go see a doctor that has experience with athletes, my old family doctor had no idea about our unique requirements as athletes and used to quote me about Kreatinine levels which are elevated in most atheletes as we have higher protein intake and cause more waste products than normal people due to our training when I swopped my doctor with a doctor who had experience with athletes it was night and day, also they provide good blood sample testing for athletes. Here is a doc that I found on Youtube who is stateside who recommends creatine. I would say speak to her or someone get a blood test to see if its ok. I am not saying your doctor is not brilliant just that they might not have a lot of experience with athletes so getting a tested second opinion is good. https://www.youtube.com/watch?v=TxmfGPto89o - Dr Naomi Albertson.... If you get the go ahead from a sports doc you should see great results in 2 to 4 weeks, also great for the brain. -------------------------------------------------------------------------------------------- Finally option 3 - For low carb dieters its best to include some specific strength training sessions this is where using good form you trainin in more of a 10 to 14 rep range. You don't go for too high volume or too much of a pump like a pump class but you focus on getting stronger. This will change the quality of your physique and in about 3 months you will start to see your muscles become more dense, more fibrous which even thought they might not be inflated with Glycogen they will look fantastic. So incoprate maybe twice a week a strenght session where its lower reps less sets, and you log your weights and then have a rest day after this session so that you fully recover, still do your pump classes as you enjoy that but these classes tend to focus more on Sacroplasmic change more so than microfibrio (spelling is wrong) growth. If you are confused, shoot me an email on FS and I can explain more hope this helps. I wanted to write to you because I admire your dedication and I feel any 1 or all of these 3 can be benficial to you but check with the doctor who is exprienced with athletes first.  

I understand. 

New Wayne, First, thank you for taking the time to help me! That's what I love about this site! I read your suggestions and will definitely look into doing some of what you've said. Im not sure about the creatine but I get blood work again in 3 months so we shall see. I agree with the workout changes and have been evaluating that as well. I'll keep posting ups and downs and hopefully I'll feel more successful with new schedule and workouts that are more tailored to my needs. I did have training today and we specifically spent the 40 min perfecting my squats and also deadlifts. It wasn't so much about heavy weights but my form.I did end up doing 110 lbs.,6 reps, 4 sets 

Lisfifty💪💜 

Nice Diana, heavier weights should bring about some great changes with great form of course. Keep us posted. And its a pleasure.