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TRAINING LOG: Kelly Niklason

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KThom View Drop Down
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Joined: 9/26/10
Location: United States
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Points: 18
Post Options Post Options   Thanks (0) Thanks(0)   Quote KThom Quote  Post ReplyReply Direct Link To This Post Posted: 1/31/11 at 10:02am

They're right, Kelly. The basal metabolism for a 130 lb. person is a little over 1,200 kcal a day. The more lean muscle mass you have (which everyone on this forum should have more than the typical adult) increases your basal metabolism, thus you require more calories just for your body to perform basic functions.

When you go without food for most of the day then your body tells itself to conserve, conserve, conserve! As soon as you put calories into your body it stores it as fat preparing for the next bout of starvation. You would be better off eating 3 times the amount of your planned diet. You won't lose weight as quickly but it's manageable and you won't gain it back as quickly either. I'm not a dietitian but I am a nursing student and nutrition has been drilled into my brain. I hate to see another female athlete limit their potential.

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kellynik View Drop Down
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Joined: 9/15/09
Location: United States
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Post Options Post Options   Thanks (0) Thanks(0)   Quote kellynik Quote  Post ReplyReply Direct Link To This Post Posted: 3/08/11 at 2:56pm
sunday mar 6th

run 1 mile
20 assisted pull ups
20 weighted ab pull down
16 deadlifts @ 205lb
20 kb swings @ 53lbs

run 1 mile
10 assisted pullups
20 ab pull downs
8 deadlift @ 205
10 kb swings @ 62lbs

stretch
run 1 mile



Mon Mar 7th

run 2 miles
400m cool down

Overhead Squats: 5x3 @ 95lbs  (ummm struggled a bit... I think I learned to do running after lifting if I must do that weird running thing)

Front Squats:  6x2
1-2 @ 135lb
3-4 @ 155lb
5-6 @ 165lb
(honestly... haven't been squating heavy in a while.. felt too heavy- next will reduce weight to maintain form if neccessary)

Back Squats:  5x5
1 @ 165lb
2 @ 175lb
3 @ 185lb
4 @ 185lb
5 @ 195lb 
(these went surprisingly well)

1 leg lunges 3x6 30lb DB
superset w 20 each side 25lb seated ab twist

Good Mornings 4x10 @ 115lb


Tues Mar 8th

800m run for warm up (decided to do most running after lifting)

Bench: 6x5
1-2 95lb
3- 105lb
4-6 100lb

Incline Bench: med grip 4x4 75lb

Log Press 5x5 (row from floor- clean and press each rep)
wore me out... not gonna lie

snatches (learning these so started light) 3x8 65lbs

Tricep pull downs 3x10 30lb

Hammer Curls 3x10 @35lb db simultaneous

run 1 mile
stretch
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