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Health and Fitness, Lifestyle

Project Sexy Program – Strong Curves and Lean Gains – Update August 2015

photo credits: Bench

I got fat last weekend, or we all got fat last December. I took my metabolism and active lifestyle for granted. I’ve always been skinny so what the heck right? But I got fat. I GOT FREAKING FAT.  This is a lengthy post but it’s worth it! So please read everything!  This guide will have everything you need to learn from what to eat and how to work out. Strong. Lean. Fit. Sexy.

Update: I NO LONGER PRACTICE THIS WORKOUT ROUTINE AND MOVED ON TO SOMETHING MORE SIMPLE YET HARDER WHILE THIS IS EFFECTIVE, I NEEDED SOMETHING SIMPLER

Then grabe after the holidays summer beach season na no? Perfect timing! *sarcasm* I decided to build this page as my reference, and also as a guide for everyone (including myself) on the workout programs and diet that has been most effective during my experiments. The initial program is 12 weeks for beginners. Even if I’ve been hitting the gym regularly and consider myself in the middle, I’d like to start from ground zero for this.

Overeating finally took its toll and no matter how I tried to “eat healthy” or get into a diet, my love for sweets got the best of me. It’s not the right or wrong. It all boiled down to discipline. I lack control in that area, and probably most of you who are reading this are too.

I bought a book written by Bret Contreras 2 years ago Strong Curves, it was one of my most beloved fitness book and I learned a hefty amount of information on how to build a great female physique. That sexy curvy lean body that women always wanted to have. Just follow the program consistently and eat with discipline.

Kikaysikat Says: Le blog will be focused on getting ready for summer (and for life!) with how to achieve that summer bikini body, protecting your skin from the sun, makeup looks for summer, spring/summer style and how to stay fair!  Disclaimer: I AM NOT A FITNESS/NUTRITION EXPERT. Take this article with a grain of salt as this is personalized for myself and can just serve as your start-up reference.

THE TIMEFRAME – 12 Weeks

Almost all fitness and workout programs take 12 weeks for you to fully see the results. 3 months is not so long right? January, February, March. Perfect timing for beach season.

THE DIET –LEAN GAINS

To summarize, lean gains is a combination of intermittent fasting, macro counting, and carb cycling. So what are those 3?

A handy dandy lean gains cheatsheet you can use or print and keep it in your wallet or desk!

leangains_cheat_sheet

  1. Intermittent Fasting– This can be a simple as not eating for a number of hours. It all depends on you. I usually fast for 16 hours and have a feeding period of 8 hours (Feed: 1PM-8PM) (Fast: 8PM-1PM). I just skip breakfast. If you aren’t keen on not eating you can try fasting for 14 or even 12 hours.

  2. Macro Counting– This is counting your protein, fat, and carbohydrates. You should eat at least 1g/protein per lean body weight. (ex. I weigh 103lbs, I try to eat 70g-80g of protein)

  3. Carb Cycling– This is eating more carbs less fat during workout days. Eating more fat less carbs during rest days. Protein stays the same.

More information you can read here: http://rippedbody.jp/ 

WORKOUT ROUTINE CHOICES

STRONG CURVES

This is a customized workout program created by Bret Contreras and Kellie Davis specifically for women. REAL workout that requires you to lift heavy and focus on glutes. But they do take it lightly for beginners and most of their beginning exercises are bodyweight. I bought the book and the workout routine is on public on his site

Download Strong Curves Workout Routines: Click here to download

More information you can read here: http://www.strongcurves.com/

WENDLER 531

Simple. Fast. Effective. This is my current workout for 2 years already and I keep getting consistent results. It takes less than an hour to finish and flexible enough to adjust if you’re too busy. There’s a handy google app to to help you with everything! (More details: Wendler 531)

FITNESS TRACKING APPLICATIONS

It’s easier to track progress and food intake with mobile applications. Here are 2 of the best out there.

  • JEFIT– While it takes time grasping, I already set-up until weeks 5-8 and it’s in public. Simply look for “Strong Curves” in the search function.

  • MyFitnessPal– To track your calories and macro intake. BE HONEST in inputting what you eat. You only lie to yourselves.

  • Best Diet Delivery in Metro Manila – If you’re too lazy to cook your own food

  • Metro Manila Gym Reviews – Featuring the best, most popular, and highly accessible gyms in the metro.

RESULTS

Here’s what we’re possibly going to look like in a few months if we follow the program consistently, eat well and train hard. Strong. Fit. Lean. Sexy.

lean-gains-strong-curves-women-5

lean-gains-strong-curves-women-1

PROGRESS

This will serve as a linkage to progress stories and photos. A future reference. I’m sure most of you have experienced the same thing. Start out the year with the goal to get fit and then most of us struggle with failure. I really hope this time, it works for the rest of us! Good luck to everyone! Let me know how it goes on your end too!August 8 2015 – I was surprised when I woke up this morning and saw marvelous cuts on my stomach. My quads are visible and muscles toned.

Capture

I'd like to hear your thoughts, please do comment below. If you have feedbacks, suggestions, comments. Basically, it makes my heart fuzzy to know you were here :)

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Feel free to ask questions, share your weight loss struggles, leave a comment below!

“Don’t wish for it. Work for it.” – anonymous

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  • wow good luck. im having weight issues di. but too stubborn to do somethin about it huhu to s

  • Ana Mimi

    will surely subscribe on this post! good luck to us..

  • Somehow di kita ma-imagine as fat, parang hindi possible. XD

  • Naku ako siguro hanggang wish na lang yun nag wo work out sa akin un mouth nalang hahaha

    xoxo
    MrsMartinez

  • Apol Quirante

    I'm gonna be using Slimina diet Pill, is it okay to take Gluthatione capsule? I'll appreciate the answer ^^

  • Chloe

    Hey i read ua blog its awesome… I love the info about glutathione … I am from India do you have any idea where i can buy glutathione capsules in India ?????

  • kikaysikat

    Yes okay lang! 🙂

  • Annie Bendoy Obor

    Totoo ba na ang pag gamit ng gluta capsul ay naggiging cause ng pagkakaroon ng pigsa?

  • Eliza

    Hey! I love your blog and I have a serious question dear
    I read that taking pills is almost useless because it doesn't get absorbed in our body

    and taking it though IV injection may whiten the skin but its not safe for organs? Please reply asap

  • Aby

    Heyyy U can buy from http://www.magicpotions.in.. i bought some bottles… great result…

  • Maria Guia Garcia

    Miss kikay hindi po ako hiyang sa ishi gluta advance white. Nagyellow po ang skin ko at parang mas nangitim ako. May nag suggest po na palitan ko ng jarrow reduce gluta? Okay po yun? Pls pakireview naman po. Thankyou. And godbless.

  • kikaysikat

    naging yellow din ako sa ishi advance 🙂
    try ishi PREMIUM

  • jessy

    Hi miss kikay sikat! Nakaka pimples ba ang ishigaki?

  • kikaysikat

    nope 😀

  • Rika

    Hi. I'm taking Ishi premium 2x a day and also taking 1 capsule of healthy options Vitamin C 1000mg plus Rosehips. I just want to ask if i should follow the dosage of 1 capsule per day or should I take 1 in the morning and 1 in the evening to get a faster result? Looking forward to your response.

  • Kristine

    Hi Ms. Kikay ask ko lang po kasi im using snow caps dpt po ba take sya right after kmain ng lunch or wait muna ng 30 mins aftr kmain pra mainom yung supplement? Ska ano po marerecommend nyong best non acidic vitamin c? Thank you po 🙂

  • castell

    very well said!! basa basa tayo readers bago mag tanong kasi halos ng tanong naten nasagot na ni Ms. kikay!! Ms. Kat pag may time po kayo review din po kayo ng update best Vit C for you

  • Jomar M. Tanaquin

    Hi Ms. Kikay. Ask ko lang po kung anong magandang glutathione para sa men kung MET ba or Vitapack? I mean san po ba yung mas mabilis mag effect? Sana masagot nyo po. I've been deciding pa po ksi kung anong bibilhin ko. tnx po

  • pooja

    Hie.my skin tone is medium dark.. i have been taking gluta since 9 months.. I tried different brands..but i dint get any results..few days back i started with Detox white..but its causing stomach ache and diearrha..i read gluta should not be taken for more than 3 months..but i really dont wanna give up..but also i am really scared and consious about my helath now..what should i do please help

  • kikaysikat

    hello castell!
    haha natuwa naman ako sa comment mo 🙂 Most of my readers are smart and read the full posts like you. May iilan lang na tamad siguro mag basa kaya tanong agad kahit naisulat na!

  • mslunggai21

    sad! hindi kasama snowcaps sa best glutathione. lol. i want to try snowcaps.

  • James Crib

    This is the best post ever. All of my questions was answered.
    Keep it up and more power ms kikay!

  • kikaysikat

    Thanks James!!! 🙂 I like comments like these~

  • Mike Angelo

    Hello Mrs kikaysikat Can you please help me Im a teenager I want to achieve a pinkish white skin tone with glutathione pills, I don't want a pale or yellowish skin tone, I have acne, Could you please tell me which one do you recommend me for achieve the pinkish white skin tone? Thank you very much

  • Yan

    Hi im taking l-gluta power from royale. Is it okay if i take contraceptive pills?thankyou

  • Mary Jane

    I had a lot of body issue. I have an acne prone skin, I had a lot of pimple marks at my back and some on my face also had dark underarms and Singit! Can any gluta can solve these?? :/

  • Jaclyn Abion

    Please help naman san pwd mka buy ng ishi tska ph338? Always out of stock e. I want to try kasi.

  • mslunggai21

    anung effect ng glutathione sa stretch mark? anyone?

  • Clarisse

    Hi na try mo na po ba yung detox white enhanced glutathione?

  • mslunggai21

    i am looking for godiva lip balm. phased out n ata xa.

  • kikaysikat

    will try it this month! 😀

  • Eli’s Shoppe

    hi Anne. visit my shop if you want to purchase ishi premium. 100% authentic or your money back. IG : @elis_shoppe. Thanks

  • ryan0987

    while taking gluta! pwede parin bang uminom ng alcoholic drinks? l do party alot kasi.

  • kikaysikat

    hihina po ang effect ng gluta if laging puyat and inom ng alak.

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