The Road I'm Traveling... [Archive] - Bodybuilding.com Forums

njg13

10-12-2008, 10:14 AM

Well, it's been a loooong time since I've been on here, about a month. But, it seems so much longer than that. And, when I look in the mirror, I can definitely tell!! It's driving me crazy and making me sick all at the same time. I feel like I've lost all determination and will power. The good thing is I feel it still lurking inside, I still want to be fit and strong. It's just a matter of breaking the bad habits I've picked back up over the past month and getting serious again. I felt so much better when I was exercising. I felt strong.

I have been surprised at how much my muscles have changed. I've learned the lesson - If you don't use 'em, you lose 'em. My legs and butt feel so soft. My arms look different. My husband says he can't tell any difference but I've gained about 7 pounds and I can tell that I'm getting soft. I was never "hard" but I'm squishier now than a month ago.

My sister is getting married on December 20th and I really want to look good for her wedding. I'm a bridesmaid and I do not want to be the fat, flabby one!

I have the next 8 days off from work and I really want to get my act together. Diet has always been my biggest struggle. I'm not a big meat eater and don't like any kind of fish so that really hurts my protein intake. I'm going to use a lot of chicken and turkey. I've never cared for yogurt and have just got to where I like vanilla. My next step is to go to plain. Maybe I should mix vanilla whey protein in plain yogurt?

If anyone has any ideas for a diet that's easy and not too hard to stick with, I'm open for any and all suggestions. I purchased REDuction a while back and still have most of it. I started slacking not long after I bought it. I plan on using that as I get started again. Also, I'd love to find a buddy to help keep each other accountable.

Today is a new day. I am ready to make a new start. One of my favorite quotes - "There is no TRY, only DO!" That's how I am going to approach this. "Trying" is not an option. I have to get off of my butt an "DO" it!

indiglo9124

10-12-2008, 10:31 AM

Hey there! Glad you decided to come back. Everyone struggles sometimes and needs a break so dont be too hard on yourself;)

As far as your protein limitations what about tofu? Lentils? Quinoa? Greek Yogurt? Cottage Cheese? Protein Powder? Its important to find something that is managable for YOU dietwise.

What do you plan on doing as far as your workouts?

njg13

10-12-2008, 11:14 AM

I've never tried greek yogurt, what does it taste like? I will also get some lentils to try.

As far as workout, I love to run so I'll be running for cardio. I've read that when lifting it's not good to do too much cardio so I'll probably limit the long distance (3-5 miles) running to 3 days per week. I'd like to do some short HIIT sessions on weight training days or on off days. As far as weight training, I am going to do Todd Opheims' "One Year Work Out Guide". Here's the link: http://www.bodybuilding.com/fun/workyear.htm

So far, that seems to be the one that I can do with the equipment I have and seems well thought out. There is a progression from all inclusive workouts to a split routine.

I've been toying with the idea of using this next week as a sort of boot camp since I won't be working. I don't want to fatigue myself but I feel like I need a good swift kick in the butt to get started. I was thinking of doing one main work out and then maybe adding a walk or some sqats, lunges, pushups, etc without weights for a second mini-workout. What do you think?

sugaraddict

10-12-2008, 06:09 PM

Hi! I just recently joined this site and find it super helpful and great! I read your journal and found it very similar to my situation!! My nutrition was always something I struggled with (hence my nickname) so Ive spent the past week getting that in check....

You should try out egg white and cottage cheese pancakes. Its really tasty and it has lots of protein. The cottage cheese melts so its not to bad!!
1/2 cup oats (blended into powder)
1/2 cup cottage cheese
3-4 egg whites
mix it all up and cook like pancakes....

As for your week off, your boot camp workouts sound like a great idea!! I currently dont have a gym so I was doing workout videos for the past week and I was actually pretty sore...

Let me know how your first week goes!! Ill be routing you on!!

njg13

10-12-2008, 07:50 PM

I've made pancakes with ground oats, egg whites, pancake mix and protein powder and they were pretty good. I know the pancake mix isn't good but they tasted really good. I especially like them with a little unsweetened applesauce. That's my problem, if I don't like it, I won't stick to it, or at least have a really hard time sticking to it. I've tried telling myself that I don't need to enjoy the foods I eat, but rather just view food as fuel for my body, but that hasn't worked so far. I figure there has to be a mix of foods that will help me get strong and fit that I'll half way enjoy at the same time. If not, I at least have to start that way.

njg13

10-14-2008, 05:44 AM

Overall, yesterday was fair. I did really well the first half of the day. I kept my food intake in check and I felt good. However, I didn't exercise like I wanted to and I ate more late in the evening than I would have liked. I would like to find an appetite suppressant that I can take later in the day and not have trouble sleeping. I know part of my problem is that I just need to go to sleep. I did lose a pound so I guess that's a good thing. Today, my goals are: no eating after 7, stick to meal plan late in the day and exercise according to plan for today.

sugaraddict

10-14-2008, 09:41 AM

Hey girl!! Good job on keeping your eating in check in the morning! Sometimes when I eat off track in the evening its because I had too long of a break in between my meals in the morning/afternoon and i get a case of the binge eating... or sometimes I am just super bored and use eating for something to do....
Maybe try to plan your workouts in the evenings so you wont have to worry about eating off track and maybe that will motivate you to eat the proper amounts since youve just exercised!
Good luck and keep on pushing!!!

rubes00

10-14-2008, 08:00 PM

Hey there just popping in to say hi... I'll be routing you on too! Dec 20th is plenty of time to turn things back around :D

njg13

10-15-2008, 09:00 AM

Ok, to start out I bought some cheapo whey protein powder. Yes, I know, not the best idea, but I'm still learning. So, my question is, what's the best? Also, the one I got has tiny crystals in it. I've used it for a few things and the crystals don't disolve very well. That means that when I'm eating or drinking I occasionally bite down on a crystal. Think: biting a piece of sand in your mouth. Yuck! So, is that because it's the cheapo stuff or is all whey protein that way?

njg13

10-15-2008, 09:22 AM

Yesterday went pretty good. I ran 3.17 miles and that felt great. My food was pretty good. I'm not eating as many calories as my plan says I should (1980) but I just can't imagine eating that much. I'd just be sitting around eating all day. I figure that if my calories aren't as high as it says, but my macros are in check and I'm not hungry, I'll be ok. All I can do is to keep trying to get there. Yesterday my calories were around 1250. To me that sounds more like what I should be taking in anyway. The plan I'm on is 71 days and starts out at 1980 calories and ends up at like 900. Each cycle is 11 days and the calories gradually go down with each cycle. The macros are also specific for each day.

I weighed this morning and I'm down 1.5 pounds from yesterday. I know that sounds like a lot but I've gained 7-10 pounds over the past month and I feel like that weight will come off really quickly and then it will level out. I think part of it is also that I've been eating like a cow and now that I'm not stuffing my face anymore, I'm not carrying around all that food in my stomach and my body isn't retaining as much water.

Well, I have a day of cleaning planned so I guess I better get started. :( Hey, at least I'll be burning some calories!

rubes00

10-15-2008, 03:20 PM

Hey um that sounds weird about the protein... I don't know what that could be :confused: Is it a whey isolate, concentrate, blend.... there's many variations to protein. Cheap protein doesn't necessarily mean it sucks either. I mean as long as the main ingrediant is either a WPI, or WPC and it fits your macros, you should be good. The taste is a secondary issue ;)

Nice job with the weight loss. Don't get stuck on weighing yourself every day though. Just a warning. The 1.5lbs loss is probably due to a lot of water weight from getting back on track...

Keep it up. Looks like your determined to stay on track!

njg13

10-15-2008, 06:03 PM

Yeah, unfortunately, I'm a scale junkie. I weigh every morning. When I don't, I lose focus and eventually gain. But, I don't rely on the scale alone. Until lately, every 2 months or so I have had my measurements and body fat taken. I haven't had that done in a long time (since June 12) and I know it's because I've not been doing very well as far as staying focused. I probably should have made myself go and have it done anyway. Damn, just thinking about this is making me feel so guilty!

I feel bad because for so long I was so focused. I worked my ass off and it felt good. I lost weight consistently and that felt good. I felt strong. But, since the end of summer, I haven't been eating as well and I haven't been exercising like I know I should. For a while my weight was steady and then over the past three weeks, I gained. I went from hovering around 152-155 all the way up to 162. Wow, I can't believe I just put that out there. Compared to others on this site, I feel like such a fat ass. I keep telling myself that I've just been busy. I got a teaching job and it has been hectic, but that's no excuse. I know better. In the end, it comes down to how bad do I want this? And for me, saying I want it isn't enough. I feel like if I truly do want it, I will make time, I will figure it out. Damn it! I am so frustrated with myself. It pisses me off to think of where I could be now if I had just stayed focused. Why did I do this to myself? Why did I give up on myself? It makes me want to scream!

Ok, so I am going to make an appointment to have my measurements and body fat done during the second week of November. My goal is to be at 138 by the 5th of November so having my measurements and body fat done around that same time makes sense to me. Ok, so I know I'm rambling. I guess I'll go workout now.

rubes00

10-16-2008, 08:54 PM

Wait so you're wanting to lose like 15lbs is less than 3 weeks???

njg13

10-17-2008, 08:56 AM

I wish. In reality, I know that's not feasible. I expect to lose about 3 pounds per week, only because that's the rate I was losing at before I stopped trying. However, I also know that there's a possibility that won't happen. I suspect that the first 10 pounds will come off really quickly, like a week to 12 days and then I'll go from there. I am basing that assumption on what I have expereicned before and I realize that this time may be totally different. I guess i figure if I set the bar higher than what I feel like I can realistically achieve, I won't give myself room for slacking. In the past, I've found that if I don't set my goal pretty high, I end up saying, "well, I can start tomorrow and still lose X amount." In addition, I am not dead set on a number on the scale. If the scale doesn't go down but I can tell I'm losing inches and my clothes are fitting better, I'll be happy. I just have to give myself something to work for. Honestly, I'm just at a point of frustration right now. I'm pissed at myself for slacking off. I hate the way my body looks. I feel like my body will never look "normal" without some kind of plastic surgery, even if I lose all the weight. When I weighed this morning, I was back to 162.5. That means the past week has went like this: 10/12-158, 10/14-162, 10/15-161, 10/16-159.5, 10/17-162.5. It just makes me mad. And I know it's my fault, but that doesn't make it feel any better.

rubes00

10-18-2008, 10:01 AM

Hey girl. Keep your spirits up. Weight loss is a long battle for most of us. And you're no where near being overweight. You MUST stop weighing yourself everday though :eek: That's where most your problems are coming from. And don't focus so much on weight loss.. period. Take some pics, measurement, and get your BF done. Then start doing weekly or bi-weekly weigh ins. And find a diet you can live with that's not going to make you binge! Hit the weights hard and add cardio one day at a time. You'll get there :D:D

njg13

10-20-2008, 10:18 AM

Ok, so I've thought long and hard about this. I've been reading everyone's journal and I'm ready to get serious again. Fall Break is over and it's time to get back to business. (Special thanks to rubes00 for being such an inspiration!) So, tomorrow is Day 1. I will post an update each night to help keep myself accountable. As far as weighing everyday, I just have to right now. I'm just not ready to give it up yet. Also, my body image is SOOOO screwed up, I doubt I'd believe any progress any other way. I guess the good thing is that I can read that back to myself and know that it's a majorly screwed up way to look at things but for right now, one day at a time. I made an appointment to have my measurements and body fat taken on November 10th so that gives me 3 weeks to see what I can do. After that, I'm thinking of having it done every 4-6 weeks. What do you all think? The last time I had it done was June so it's been a while. I would love to see improvement but I'll be happy if I've not went backwards. (I'm lying, I'll be very sad if it's the same or worse) All I know is that I don't like what's happening to my body and I'm the only one who can change it, so here goes! My goal for the next 13 days (until 11/2) is to follow my workout schedule exactly and stay within my food allowances.

njg13

10-20-2008, 12:36 PM

Brahette

10-20-2008, 04:40 PM

Hey there! Dec 20th will definitely give you plenty of time to get back on track! I agree with Rubes in that the scale can be the devil! I get on it once a day, in the morning, but I also know to not neccessarily believe what it says. I take my measurements about every week or 2 weeks, but I haven't been at this for too long and I just got back from a mini vacation ugh lol.

What are you doing for your meals? How many per day? And what do your macros look like?

Best of luck!! I'll be right here with ya!

njg13

10-20-2008, 06:51 PM

As far as meals, I found a article by Clayton Smith called "A Step By Step Plan For Body Fat Reduction". I put in my stats and it popped out my macros. It's a 71 day plan that gradually reduces the number of calories. Each cycle is 11 days and after 11 days the calories go down. For me, it starts at 2280 calories and decreases down to 780. Now, I cannot fathom eating 2280 calories so I am doing the 2nd cycle for the first 2 weeks. It's 1980 calories and that still seems like a lot to me. As far as Macros, I'm not sure exactly how the percentages break down but they do change a little from day to day. It tells you per meal but when I tried to go meal by meal, it was super frustrating so I multiplied each meal amount by 6 to get a daily total. For the first couple of days, the macros are: 120 protein, 330 carbs and 30 fat for the day. Then the next 3 days are 144 protein, 258 carbs and 36 fat. It continues to fluctuate throughout the 11 day cycle. Then the calories are redcued for another 11 day cycle. After 71 days, you are supposed to take 4 weeks off before starting again. (If you want to start again) Here's the site if you like to check it out: http://www.bodybuilding.com/fun/south9.htm

I'd love to hear what you gals think about it!

rubes00

10-21-2008, 02:10 AM

AAAARRRRGGGGHHHH!!!! I'm have a carb attack! At least that's what I think it is. I'm not really hungry but I want something to eat really bad. Something "carby" like crackers or chips sounds really good. I am going to fight this off though. I have a feeling that I have been majorly overloading my body with carbs and it's going to take some time and will power to break the habit/cycle.
Do you live alone, with family, friends??? The number one cure for this is to keep this crap out of the house. Out of sight, out of mind right :p A good rule when you're craving something is to wait 20 minutes and most likely your craving will go away. If not give yourself a small bit of what your craving... if you're not going to over indulge in it. Also drink lots of fluids to keep full. Try chewing a piece of gum. There's also a lot of recipes out there that seem like 'carb' foods but aren't. You'll figure out what works for you!

As far as meals, I found a article by Clayton Smith called "A Step By Step Plan For Body Fat Reduction". I put in my stats and it popped out my macros. It's a 71 day plan that gradually reduces the number of calories. Each cycle is 11 days and after 11 days the calories go down. For me, it starts at 2280 calories and decreases down to 780. Now, I cannot fathom eating 2280 calories so I am doing the 2nd cycle for the first 2 weeks. It's 1980 calories and that still seems like a lot to me. As far as Macros, I'm not sure exactly how the percentages break down but they do change a little from day to day. It tells you per meal but when I tried to go meal by meal, it was super frustrating so I multiplied each meal amount by 6 to get a daily total. For the first couple of days, the macros are: 120 protein, 330 carbs and 30 fat for the day. Then the next 3 days are 144 protein, 258 carbs and 36 fat. It continues to fluctuate throughout the 11 day cycle. Then the calories are redcued for another 11 day cycle. After 71 days, you are supposed to take 4 weeks off before starting again. (If you want to start again) Here's the site if you like to check it out: http://www.bodybuilding.com/fun/south9.htm

I'd love to hear what you gals think about it!
This seems like a decent diet until the last couple weeks. You should never go that low on cals. You're not supposed to go below 1200 cals.... period!!! You will mess up your metabolism. Sorry if that's not what you want to hear. But it's the truth :o

You could start off with a diet consisting of 1500 cals of so.... healthy fats, complex carbs, and lean proteins. You gotta experiment though to see what works.

You'll do fine girl. Keep at it!

Brahette

10-21-2008, 11:58 AM

I agree with Rubes, 780 calories is absolutely ridiculous! You would be absolutely starving and your body would get all sorts of messed up! You could get an idea of cals by doing your BMR calculation. That will tell you how many cals you need to stay at your current weight. All you have to do is decrease that (usually 500-1000 cals) and you'll be losing weight! I do a 40/40/20 split, but another one you could consider is 50/30/20, or basically anything you want to come up with.

And I also agree about the out of sight, out of mind concept. I get cravings every once in awhile and I'll open the cupboards and fridge and then realize that I don't even have any junk food or chocolate or anything, so it's not worth the time. I am also constantly drinking water throughout the day, so that helps as well. If I happen to get a craving or hunger (which isn't that often anyway), I'll just get some more water. Keeps me occupied and helps subside the craving as well.

njg13

10-24-2008, 10:16 AM

Ok, I'm back. Yeah, I said I was starting over and going to do great and that was my plan. Then the sick bug hit my house. My husband and I were both sick and feeling like crap. Needless to say, my nutrition wasn't great, pretty much noexistant and I didn't do anything except work and lay around trying to get better. But, I'm feeling better adn ready to get started. I even turned down bbq baked potato, Chinese and pizza for lunch today. It seems everyone is ordering out, but not me. I am serious about getting my diet in check.

I haven't weighed so I'll just use my weight the other day for my beginning stats. i guess it's better that I got sick to start with rather than starting and then getting sick.

Do you live alone, with family, friends??? The number one cure for this is to keep this crap out of the house. Out of sight, out of mind right A good rule when you're craving something is to wait 20 minutes and most likely your craving will go away. If not give yourself a small bit of what your craving... if you're not going to over indulge in it. Also drink lots of fluids to keep full. Try chewing a piece of gum. There's also a lot of recipes out there that seem like 'carb' foods but aren't. You'll figure out what works for you!

Thanks! I live with my husband and 2 kids. I try to limit the "crap" that gets brought into the house, but not everyone is as gung-ho as me.

This seems like a decent diet until the last couple weeks. You should never go that low on cals. You're not supposed to go below 1200 cals.... period!!! You will mess up your metabolism. Sorry if that's not what you want to hear. But it's the truth

I agree with Rubes, 780 calories is absolutely ridiculous! You would be absolutely starving and your body would get all sorts of messed up! You could get an idea of cals by doing your BMR calculation. That will tell you how many cals you need to stay at your current weight. All you have to do is decrease that (usually 500-1000 cals) and you'll be losing weight! I do a 40/40/20 split, but another one you could consider is 50/30/20, or basically anything you want to come up with.

I thought about this and I also agree that 780 is too low. I am going to start at 1980 and work my way down but once I get to a certain point (1100-1300) I'll stay there. I'm all about listening to your body and measuring results by how you look and feel. I just like to have a guide to keep me accountable. I'm new to "bodybuilding" (although I don't really think that's what I'm doing) and so I'm still learning about macros and why they're important. Guess that's why after losing 60 pounds, I still feel like I look the same. Had I known then what I know now, I wouldn't be a skinnier (not skinny yet) version of my fat self! Anyway, I know what I have to do and I'm excited about seeing changes. I'll post Day 1 this evening.

Brahette

10-24-2008, 11:59 AM

Hope you're feelin better! Good luck!

njg13

10-25-2008, 08:31 PM

Thanks, I am. Things are going good, but I've not had a lot of time to write. I'll update everything tomorrow when I get back home. Hope everyone is having a great weekend!

njg13

10-26-2008, 08:26 AM

October 24 & 25, 2008

Day 1 & 2

Well, the past two days have been pretty good. I'm feeling much better so that always helps. We came to the lake so I've had some much needed relaxation.

Cardio

As far as cardio, I have walked while we've been here and I'm ok with that because I'm still not 100% so it's probably best if I ease into it. Also, It's been a while since I've done hard core, consistant running/cardio.

Nutrition

I haven't calculated my macros yet, but I feel like my nutrition has been pretty good. I avoided alcohol while we've been here, which has saved me a lot of calories. Last night when everyone was feasting on spread for the ball game, I stuck to a small potion of pasta and homemade vegetable soup.

rubes00

10-26-2008, 04:21 PM

Glad you're feeling better!
Good job getting in a little walking while at the lake and sticking to your small portions!

njg13

11-02-2008, 08:25 AM

October 25 - November 1, 2008

Week 1

Ok, so instead of having a daily update this week, I'm just doing a weekly one. It's been going pretty good. I've been eating better and getting in exercise when I can. Not as much as I'd like, but I'm getting there. I have been exercising primarily in the evening and this week I am going to add some quick exercises for legs/buns and abs in the morning before work. I am going to alternate days. My husband started first shift today so that means I have some relief in the evenings and I can get back to running outside. I am going to run on M, W, F and do weights Tu, Th, Sa. I'll post my routine this week and try to do better about posting each night. Also, I haven't been weighing, which is not normal for me and I'm a little scared to get on the scale tomorrow morning. We'll see!

Brahette

11-03-2008, 11:02 AM

Good luck! And don't listen to the scale, he's such a liar anyway! I only hop on once a day but really need to stop doing that. It's all about measurements and progress pics!

rubes00

11-03-2008, 10:56 PM

Hoorah for giving the scale a break

**rubes00 slinks away since she's not been practicing as she preaches**

Did you weigh this morning??? I want more updates darnit!

njg13

11-08-2008, 05:51 PM

Ok, it's time for confession/breakdown. Since my last post things have gone downhill. WAAAAYYYY downhill. I have been eating like crap, not exercising, getting fat and not motivated at all. I feel like total **** about myself yet I won't get my fat ass up and do something about it. Deep down I know I can do this. I mean, I lost 60 pound from November 07 to June 08. 60 POUNDS!!!! So what the hell is happening to me. I just want to cry. On one hand I want to start over and on the other hand I am so fed up with "starting over". I just want to be finished! I just want to feel good about myself. Even at my lowest weight I still felt like crap, probably even worse than at my highest weight. It's like when I was really fat, I just didn't care so I didn't look at myself and so I didn't notice. God, I can't believe I'm writing all of this. As I lost weight, I started looking for changes, paying attention to my body more and hating it more everyday. Now that I'm putting weight back on, it's just getting even worse. I don't want to be really fat again!!!! I don't understand my sudden obsession with food. For so long I did so weel and it's like I've been hit by a train, a fat train! My schedule has been crazy since I got a job but I know better than to use that as an excuse. Exercise made me feel great so why am I being so lazy? Why don't I just do it? I have great intentions and what I feel is a relatively good plan so why is it that I can't stick to it? I know this is long and probably not what you want to hear, I just don't know hwat to do. I'm so frustrated and disappointed with myself.

P.S. I'm thinking of fasting for a few days (water only) to get that craving for so much food to go away. What do you all think about fasting?

twinnett

11-08-2008, 06:22 PM

Please don't fast...that will just start the cycle over....restrict, binge, hate yourself, restrict again, etc.

Just breathe and relax. I know where you're coming from. I lost a ton of weight (the wrong way) and got down to 110# (way too skinny), then I started gaining it back in a healthy way, but the last few months I've been having binges and the weight just shot up...

It sounds like you're trying to change too much at once...maybe just start by logging your food and trying to make better choices...nothing too extreme...drinking more water, getting to the gym more...

rubes00

11-08-2008, 07:46 PM

Ya I don't think fasting is the right way to go for you! I think you should just start making one healthy choice at a time. Start eating 6 meals a day (small meals) get around 25g of protein in each... some healthy fats... and either veggies, or a complex carb! Start there and then get some exercise in when you get the chance. Do this for a whole week w/o weighing yourself and then jump on the scale if you must... you'll probably be down 5lbs! Maybe this will motivate you more to stick with things. It's amazing how quick a week will go by :D

njg13

11-09-2008, 02:33 PM

Thanks girls. I know you're right. I guess it's just the one thing I know works as far as losing weight. However, deep down, I know I won't get the results I want. That's why I wasn't happy a month ago. I lost weight but still had too much body fat. I am going to try what you said for this week. I am going to write down all of my food and exercise when I can as opposed to developing some big elaborate plan and then not sticking to it. I'm not "starting over" as of right now, but I am stopping what I was doing. I'm not going to try to count days or be too rigid with myself as far as what "program" I'm on. Come to think of it, that's when things started going downhill for me, when I started trying to come up with the "perfect" plan to lose body fat and tone up. I need to get back to the basics. I will try my best to update my journal daily, I know that's a habit I need to get into. Girls, I have a size 8 dress that I'm supposed to wear for my sister's wedding. If I don't get my behind in gear, it will never fit!! That's so scary, I don't want to let her down!

njg13

11-10-2008, 06:10 PM

November 10, 2008

Today has been pretty good. I was in training all day and we went to lunch together so that wasn't a good thing. However, my goal for right now is to write everything down and I did do that. That's the first step I guess. Then I can see where I can make changes. As far as excercise, I did 200 crunches and walked/jogged 2.24 miles and burned 257 calories. My goal is to get back to running 3-4 miles. I used to run every single day without fail but I think this time I am going to alternate days of running and weight lifting so that I can get more toned. I would like to do some very short HIIT sessions on the days that I lift to help increase my speed. Just before I started slakcing, I would do a 4-6 minute HIIT session 2-4 times a week and it made a difference. At first I didn't believe it would but it did. Back in September, I competed in the Marine Mud Run and it was a blast. I am definitely doing it again next year but I'd like to shave my time WAAAAY down. The best part of it all is that I actually feel good. I always feel so good after exercising, don't know why I ever stopped!

Brahette

11-13-2008, 05:43 PM

Don't give up! It's definitely hard to get a solid routine going, especially because we all have busy lives that like to interfere with our plans and goals. I'm taking a week off right now because boyfriend is in town. I've got so much going on between now and New Year's that I know I can't give 100% to my diet and exercise plan. So I'm just going to do the best I can as I'm waiting for my Scivation plan to come. Don't get yourself down if you can't give 100%. Do what you can with what you have and know that that's the best you've got for now. As business/craziness/etc subsides, then go all out when you can.

njg13

11-15-2008, 06:27 AM

Ok, I've emailed Derek and I'm just waiting for my plan to come. I've made arrangements that will allow me time to run on Mondays, Wednesdays and Fridays. I'm really excited about that! I've decided that while I'm waiting, I'm not just going to sit around and do nothing. I'm going to run and watch what I eat and try to lose as much fat as possible. I know I can do this. I have about a month to fit back inot the dress for my sisters wedding and I have to make that happen!!!

Verti-gal

11-15-2008, 01:04 PM

Hey there. Sounds like your on the right track. Good luck with your goals. I'm sure you will look beautiful in the dress at your sisters wedding.

Its definetly a balancing act and takes a while to figure out where your balance points are between being healthy mentally and physically. I'm sure you'll figure out something that works for you.

njg13

11-16-2008, 11:28 AM

Ok, so I feel pretty good today. I am getting a trial pass to a local gym. This will serve two purposes: 1-give me access to a gym to use for the next month while I lose as much fat as possible and 2-give me chance to see if I'd like going there long term. I have a treadmill and home gym at my house so I kinda feel like I'm wasting my money if I buy a gym membership.

I had a huge wake up call yesterday. I went to my moms and the dresses for my sisters wedidng are there. I opend the closet and saw 2 size 8 and 1 size 10. I was so excited becasue I figured I could fit into the 10. So I tried it on and it almost fit. But I still thought, ok, I can definitely get into that in a month. Then I talked to my sister and she informed me that the 10 is hers!!! That means I have to get into that size 8!!! I didn't even try it on. I as so depressed. However, I'm looking at that as my signal that I have to get my ass in gear. I have to work harder for the next month than I ever have. With that said, I am off to the gym to burn some major calories.

doindbt

11-16-2008, 11:36 AM

Hey girl, just saw you had a journal, I'm definitely subbed!

njg13

11-16-2008, 02:22 PM

Thanks! I'm checking yours out now! I've got a lot of catching up to do if I want to read all of yours! What great motivation for me!

I jut got back from the gym. Yes, you read that right - the GYM! I've been doing all of my running and exercising either outside or at home (I have a small home gym machine) but a friend of mine has been encouraing me to check out one of the local gyms, so I did. They are closed today but members get a key and can go 24/7. A friend of mine who's a cop was working out and so he let me in. I really enjoyed it and they have every machine imaginable. I can only imagine how much more I could accomplish there than at home. My only hesitation is working out in front of other people. Now I know what you all will say, cause my friend already has. Yes I know that everyone is doing their own thing and I'd love to believe that no one pays attention to others at the gym, but I don't believe that 100%. I know guys notice hot girls, which I am NOT. And, I know they notice not-hot girls, aka - my club. I don't want to be that fat girl that people think shouldn't be there and wish would leave so the "real" athletes could work out. Today was great because no on e was there. I could spend all day there, I really LOVE exercising. Wierd I know. I just don't know how I'd do when there are a bunch of people there. My friend knows the owner and told me to come for now and if I decide I want to join, he'll see what it will cost me. My husband's a cop and I'm a teacher and both of those get a discount. They have free tanning (which I'm paying for now) so I may be able to get the memebrship without much of a change in expenses. Yes, I know I'm rambling, just thinking out loud, kinda. I'll post my miles and calories later. I'm doing awesome on food so hopefully things have finally turned around for me.

njg13

11-17-2008, 08:55 AM

November 16, 2008

Had a great day! Food was totally in check. Had a great run and found an ab "machine" I really like. My run time wasn't that great but hey, I've not been running so what else should I expect. My goal is to get at least 3 miles in at under 10 min/mile. I know that's still not all that great but that's my first step. The incline walking time is way off. I know I'll need to do that much faster. However, I haven't used a treadmill with incline in a while so I played around with it a little at first. Also, I forgot to turn off my timer so the 9:29 also includes my stretch time. I always forget to turn it off after a cool down!

Cardio

Run 3.17 miles - 36:19 - 11.26 min/mile - 365 cal
Walk .43 mile (incline @11.0) - 9:29 - 22:03 min/mile - 49 cal

Calories Burned: 414

Brahette

11-17-2008, 12:13 PM

Don't worry about what other people think! Everyone has to start somewhere, that's what gyms are for! I was deathly afraid of getting into free weights a few months ago. I would always just do machines. But after advice and support here, I realized that it would be worth it. I printed out exercises so I could look at them at the gym. I would just grab my dumb bells and go and do my thing. I'm sure people watch others, but it doesn't bother me. There's a guy in my gym, I'd guess mid 20s that is overweight. But I see him in there all the time with his dad and personal trainer and I really admire his hard work and dedication. Don't let others intimidate you. You're going to the gym for YOU, not them. Trust me, once you break into it, you'll realize how awesome it is and how silly you were being :)

rubes00

11-17-2008, 07:55 PM

Hey looks good in here. I think you did great on the run time!

njg13

11-18-2008, 03:53 AM

November 17, 2008

Another good day! I went back to the gym. I really do like it. Today the highschool cheerleaders and softball players were there working out, which was intimidating, but I stuck it out. I guess seeing other girls/women who are in great shape just makes me criticize myself even more. Something else to work on, I know. I did ok on food, didn't eat anything "bad" but probably didn't eat enough either. I started feeling a little sick around 6:00. By 6:30, I was in the bed for the night. I think it was from not eating enough. I just wasn't hungry. Today, I am going to pay closer attention to when I'm eating to be sure I get enough. Also, for the past few weeks, my sleeping habits have SUCKED so I'd say my body was ready to play catch up. I've been sleeping anywhere from 3-5 hours a night. Horrible, I know. But I feel great this morning. I'm going to the gym again after school. YAY!!

Cardio

Run 3.02 miles - 35:05 - 11:37 min/mile - 347 calories
Walk .2 mile - 3:58 - 18:59 min/mile - 24 calories
Elliptical - 15 minutes - 165 calories

Total Calories Burned: 536

njg13

11-18-2008, 07:26 PM

November 18, 2008

Today has went well. My food is in check. Ate a little more, probably still not enough but I wasn't hungry. I was tired after working out but not sick like yesterday. I'm bummed that I didn't get more time on the elliptical. I got on and after about 3 minutes, remembered that I had dinner plans. Hopefully I'll get a little more time tomorrow. I've not ventured into the weight room. I'm hoping my friend will meet me and we can go together. I may also get some ideas online to get me started. I know some things I can do, just not what weight to start out at.

Cardio
Run 3.02 miles - 35:15 - 11:40 min/mile - 347 calories
Elliptical - 5 minutes - 50 calories

Total Calories Burned: 397

njg13

11-19-2008, 06:57 PM

November 19, 2008

Ok, so I am beginning to wonder why I ever stopped running and working out. I know it's only been a few days but I feel SOOOO much less stress! So far that's the best part for me. I've peeked at the scale but I'm not officially weighing in until the 21st. We'll see how things look then. I am giving myself until the 29th to see what kind of progress I've made before I try to exchange the dress.

I went back to the gym and had a pretty good workout. I didn't burn as many calories as usual but I used some different equipment as opposed to just running. I used the regular elliptical and this other elliptical type machine. Maybe someone here knows what it is. It looks like an elliptical and moves like one except that the strides are much larger and more like steps. Any ideas?

I'm starting to get the itch to do some weight training. I took a HUGE step (for me at least) and went and got a dumbell and took it to a corner and did some bicep curls. Then I did some crunches. Of course, this perfect bodied girl plops down right next to me and does this awesome ab workout. I'd love to know what all she does. I guess I'd just like to have a routine in hand that I KNOW is going to produce results as opposed to what I just come up with. I kind of felt silly after seeing all she did. I know I should have done more for upper body but didn't know what to do and just wanted to get out at that point.

I ate more today than the past few days, probably closer to the number of calories I should be getting. However, I felt like I just "snacked" all day instead of having actual meals. Right now, I'm not trying to perfect my diet. I am getting back in the routine of working out and just really watching what I eat and then I will slowly add back what I need to. Or at least that's my plan until Derek sends me something.

Training
DB Bicep Curls
10x15 lbs
10x15 lbs
6x15 lbs

100 crunches

Cardio
Run 1.03 miles - 11:47 - 11:22 min/mile - 119 calories
Elliptical - 15 minutes - 150 calories

Total Calories Burned: 269

rubes00

11-19-2008, 08:22 PM

NIce job the past couple of days sticking with your cardio... and stepping in the weightroom!

njg13

11-21-2008, 03:50 AM

November 20, 2008

The day went pretty good. Work was super busy so it seemed to fly by, all the while with me trying to keep up. I did make it to the gym. I did the elliptical and I've got a question for you ladies. I did 30 minutes on level 9-11 and felt like I was going at a fairly decent speed. I was not at all out of breath or feeling worn down but I was sweating like a hog! Do you think I'm still burning a lot of calories even though I'm not breathing hard and feeling like I'm about to die? I thought maybe it's because I have run so much but I also want to make sure using the elliptical is an effective way for me to get in some cardio and burn calories. Today, I'm going to othe gym armed with a plan to venture into the weight room. I am going to spend my lunch hour deciding which lower body exercises I want to do. I know I want to use the abductor and adductor machines. Also, any suggestions for determining how much weight to start with?

Cardio
Elliptical - 31:50 minutes - 3.48 miles - 400 calories
Walk .37 mile - 6:10 - 16:17 min/mile - 43 calories

Total Calories Burned: 443

100 crunches

njg13

11-22-2008, 04:24 AM

November 21, 2008

I finally did it! I went into the weight room and worked out. Granted, there were very few people there but still, it felt really good. I had decided that I would do some lower body exercises. I had to play around with the weights a little to figure out what the right amount is. I'd say I'll still need to make some adjustments. I've seen this guy that carries a notebook, I'm gessing he's tracking his workouts. Would I look like a big dork if I do that? I want to keep up with everything but I'm afraid I'll forget something. The rest of my day went pretty good. I broke down and took pictures to send to Derek. Probably one of the hardest things I've done. So anyway, let me know what you think about the lower body work out. What should I add? Take away? Also, I paired exercises and did them back-to-back (superset ?) just to save time. I paired them based on the machine available and where the machines were located. I probably need to put more thought into which exercises go together. Any suggestions?

Training

Adductor Machine
3 sets of 15 @ 175 lbs

Seated Leg Press
2 sets of 15 @ 70 ponuds
1 set of 15 @ 90 pounds

(Supersetted Seated Leg Press and Adductor)

Abduction Machine
1 set of 15 @ 160 lbs.
1 set of 15 @ 145 lbs.
1 Set of 15 @ 130 lbs

Leg Extension
10 reps @85 lbs
5 reps @ 70 lbs
2 sets of 15 at 70 lbs

(Supersetted Abduction and Leg Extension)

Leg Curl
1 set of 15 @ 70 lbs.
2 sets of 15 @ 85 lbs.

Standing Calf Raise
1 set of 15 w/30 lb dumbells (15 in each hand) (way too easy!)
1 set of 15 w/40 lb dumbells (20 in each hand) (still way too easy!)

Seated Calf Machine
1 set of 15 @ 90 lbs (don't know if I could do all 3 at this weight but this felt much better, not sore at all!)

(Superstetted Leg Curl and Calf Raises)

Cardio

No Cardio Today :(

njg13

11-23-2008, 08:13 AM

November 22, 2008

I spent Saturday as a bump on a log. It felt weird not making a trip to the gym. I spent the day running errands and trying to get some grocery shopping done. I didn't do a very good job. I woke up feeling kind of bleh today and I figure that's a result of not working out yesterday. I know I need a rest day but I probably should have gotten out and done some sort of exercise! I'm waiting on my "plan" from Derek and I'm getting more excited with each day that passes.

After all of my cardio from last week, I don't think I dropped a single pound and that sucks! I forgot to weigh and I had had some water so I don't the the weight was accurate, or at least I hope not. I'll remember tomorrow morning and we'll see what happens. If I didn't lose anything,I am goin gto be pissed because that'll mean I've wasted a week of time that I could have lost. Anyway, I'm off to the gym now so I'll update for today when I get back.

njg13

11-23-2008, 04:01 PM

November 23, 2008

HIIT KICKED MY BUTT!!!! Holy crap! I wish I had figured out a long time ago that I could burn almost the same number of calories in 10 minutes of HIIT as I do in 30 minutes of "regular" cardio! I started out with the intention of going for 15 minutes but soon realized the paramedics would be involved if I followed through on that. So, I did 20 seconds as hard as I could and 40 seconds of recovery. I don't think I was doing "low" intensity, probably more like medium. Not sure what you call that. I did a total of 10 intervals. I felt totally drained and I was so sweaty. I think the girl on the bike next to me thought I had lost my mind. I didn't do any weight lifting today, going to do lower body tomorrow. I've read the teamscivation book for women and I'm going to do the exercises listed there until I get my stuff from Derek. As far as food, I'm just going to keep tracking what I'm eating and try to do the best I can. I guress I need to get in the habit of listing my food. I'll try to add that this week

Training

None

Cardio

Warm Up - Walk/Jog - .34 miles - 3:58 - 11:23 min/mile - 42 calories
Elliptical - 10 minutes - HIIT (20 sec high/40 sec recover) - 1.38 miles - 150 calories
Walk (5.5 incline) - 2.02 miles - 35:32 - 17:33 min/miles - 248 calories

Total Calories Burned: 440 calories

rubes00

11-23-2008, 06:57 PM

Nice job with the weights girl!!!

I second that idea of listing your foods. You'll definately realize if you're making the 'wrong' choices!

njg13

11-24-2008, 06:42 PM

November 24, 2008

Today has been pretty good. Went back to the weight room and did lower body. It felt good, however as I look back over my weights from Friday, I did less today on some exercises. My inner thighs were a little tight so that may have been why. Also, I had just finished HIIT, probably not the best order of things. I'm still trying to figure it all out, so we'll see. Tomorrow I'm doing upper body which means I have to venture to the other side of the weight room, where it's mostly guys. Also, I'm not as confident in how to do the upper body exercises and I am less sure about how strong my upper body is. I'm going to watch some of the demo videos so I don't look like I have absolutely NO clue tomorrow. I forgot to weigh again this morning. Maybe I'll remember tomorrow. There was a time when I weighed multiple times a day, I'm glad I don't anymore but I wonder if that wouldn't help me stay on track better.The pants I wore today felt just a smidge looser, could just be the way they dried.

Training

Leg Extension
3 X 15 @ 70 lbs

Hip Adductor
3 X 15 @ 130 lbs

superset Leg Extension and Hip Adductor

Leg Press
3 X 15 @ 90 lbs

Hip Abductor
1 X 15 @ 100 lbs
2 X 15 @ 115 lbs

superset Leg Press and Hip Abductor

Seated Leg Curl
2 X 15 @ 85 lbs
1 X 15 @ 70 lbs

Seated Calf Raise
3 X 15 @ 90 lbs

Cardio

HIIT - Elliptical - 11 minutes - 1.48 miles - 154 calories

Total Calories Burned: 154 calories

njg13

11-25-2008, 07:27 PM

November 25, 2008

Yay for today!!! No school tomorrow! Heck, NO SCHOOL FOR FIVE WHOLE DAYS!!!! Yes, it's true, teachers love the days off even more than the kids! I went back to the gym, getting more comfortable everyday. I worked my chest. I felt SOOOO weak; it seemed like everything was hard for me! My upper body is really weak! When I finished, I felt like I had no motor skills in my arms at all. I tried to put my hair in a ponytail and it felt so strange to try to hold my arms above my head. It was the weirdest thing but felt good to know I had actually worked hard! I had to leave for a while, had a chicken salad for dinner and then went back for some cardio. My heart rate monitor came in the mail today. I'm excited to get to try it out with an actual workout.

Training

Flat Bench Press
WU - 15 @ 45 lbs
15 @ 45 lbs
12 @ 45 lbs

Incline DB Press
WU - 15 @ 30 lbs
15 @ 20 lbs
12 @ 20 lbs

Flat DB Flies
WU - 15 @ 20 lbs
15 @ 20 lbs
12 @ 20 lbs

High Pulley Crossover
WU - 15 @ 10 lbs
15 @ 10 lbs
12 @ 15 lbs

Decline Crunches
3 X 15

Back Extensions
WU - 15 (no weight)
15 w/10 lbs
12 w/10 lbs

Cardio

Elliptical - 25 minutes - 2.38 miles - 328 calories

TOtal Calories Burned: 328

Brahette

11-26-2008, 11:02 AM

I totally hear you on venturing out to the scary parts of the gym. I've been working out in the same section for as long as I've been going. Now with Derek's plan, I'm going to have to wander around like an idiot for a few minutes until I find whatever machine/exercise he's getting me to do :( You've been doing great so far! Keep up the good work! I'm excited to see what Derek puts you on as well :)

njg13

11-27-2008, 05:47 AM

November 26, 2008

Had a good day. Went to the gym and worked my back. My chest is sore if I stretch my arms out. That's good though because it's been a long time since I've been sore. It feels good to know I'm doing something. I used my heart rate monitor for the first time. It didn't bother me like I thought it would. I didn't realize it only sotres the most recent work out data along with the running total, so if I stop it while at the gym, I need to make note of what I did. Luckily, I looked to see how many calories I burned on the elliptical.

Training

Pullups
WU - 1 X 15 (Assisted - Lifted 65 lbs of my body weight)
1 X 15 (Lifting 50 lbs of my body weight)
1 X 12 (Lifting 50 lbs of my body weight)

Bent Over DB Row
WU - 1 X 15 @ 15 lbs each DB
1 X 15 @ 20 lbs each DB
1 X 12 @ 20 lbs each DB

T Bar Row
WU - 1 X 15 @ 10 lbs on each side
1 X 15 @ 25 lbs on each side
1 X 12 @ 35 lbs on each side

Straight Arm Pulldown
WU - 1 X 15 @ 25 lbs
1 X 15 @ 30/25 lbs (Had to reduce weight at 8th rep)
1 X 12 @ 25 lbs

Cardio

Elliptical - 15 minutes - 200 calories
Walk - unknown distance, time or calories

Total Calories Burned: 200

I actually burned more calories but since I wasn't paying attention I have no clue what I did. Oh well, you live and learn!

njg13

11-27-2008, 10:05 PM

November 27, 2008

Yay for turkey day! Happy Thanksgiving to all! I did ok on food other than I think I had more salt than I should have. My chest seems to be getting more sore. I couldn't figure out why but then I realized that I've had less water today than normal and more salt. I'm thinking that may be why I'm so sore. I don't normally get sore at all. Now, I know a big part of my being sore is that I am pushing myself with my workouts and doing exercises that I've not ever dove or not done in a LONG time, but I slao think it has to do with not drinking enough water. I worked out this morning. Even though I was working my shoulders and not my chest, it was still tough to raise my hands. My shoulders are SOOO weak! Shoulders will be one area where I will have to work really hard.

Training

Military Press
WU - 15 @ lbs
5 @ 20 lbs
10 @ 10 lbs
12 @ 10 lbs

DB Shrug
WU - 15 @ 20 lbs each side
15 @ 20 lbs each side
12 @ 20 lbs each side

Bent Over Cable Lateral
WU - 15 @ 5 lbs
15 @ 5 lbs
12 @ 5 lbs

Barbell Shrug
WU - 15 @ 45 lbs
15 @ 45 lbs
12 @ 45 lbs

DB Side Lateral
WU - 15 @ 10 lbs each side
15 @ 10 lbs each side
12 @ 10 lbs each side

Totals
Time: 28:30
Avg HR: 116
Max HR: 142
Calories: 168

Cardio

Elliptical - 19:08 [11 intervals (20/40) on level 9, 8 min on level 13]
Average HR:158
Max HR: 171
Calories: 200

Total Calories Burned: 368

njg13

11-28-2008, 09:54 AM

November 28, 2008

It's 11:45 AM and I've been to the gym twice. The first time I did weights. A friend of mine was like, yeah let's go to the gym, I'll do cardio with you, we'll bust our butts. Anyway, long story short, we ended up only doing 15 minutes. I was kinda bummed. I did get in some extra ab work though. On my first trip, I used a Smith machine for the first time. I really liked it. Does anyone know how much the bar on a Smith machine weighs? I know a normal bar weighs 45 lbs but the bar on the Smith machine felt lighter.

I feel good. My chest is still sore. Hopefully it will be gone by the end of today. Last night was probably the worst. I woke up every little bit rotating ice packs and a heating pad. I'm ok as long as I don't try to raise may arms too much or especially stretch them back. I've been tring to drink as much water as possible, hoping that will help the soreness go away. Well, I'm off to the shower, or maybe a long hot bath!

Training - Arms & Calves

DB Curl
WU - 15 @ 10 lbs
15@ 15 lbs
12@ 15 lbs

Close Grip Bench
WU - 15 w/ bar only
15@ bar + 10 lbs
12@ bar + 10 lbs

Cable Curl
WU - 15 @ 10 lbs
15@ 5 lbs
12@ 5 lbs

Tricep Pushdown
WU - 15 @ 20 lbs
15@ 25 lbs
12@ 25 lbs

Standing Calf Raise
WU - 15 @ 40 lbs
15@ 40 lbs
12@ 40 lbs

SeatedCalf Raise
WU - 15 @ 90 lbs
15@ 90 lbs
12@ 90 lbs

Knee Raise on Parallel Bars
3 X 15

Decline Crunch
3 X 15

Supersetted Knee Raise and Decline Crunch.

Training totals
Time - 45:29
Avg HR - 114
Max HR - 147
Calories - 256

Cardio

Walk .92 miles ~ 15:31 ~ Avg HR - 114 ~ Max HR - 147 ~ Calories - 112

Total Calories Burned Today - 368

njg13

11-29-2008, 05:27 PM

November 29, 2008

I had a pretty good workout today. I can actually see a little bit of definition in my calves. It surprised me that I could see anything so quickly, but then again, there's not much fat on calves. I haven't heard from Derek as far as a plan. If I haven't received anything by tomorrow, I am going to start the cut diet on Monday and just do that until I get something.

Training - Legs & Abs

Squats (Smith Machine)
WU ? 15 @ bar (smith machine bar)
15 @ bar + 20 lbs
12 @ bar + 20 lbs

Deadlift
WU ? 15 @ 45 lbs
15 @ 45 lbs
12 @ 55 lbs

Leg Extension
WU ? 15 @ 70 lbs
15 @ 70 lbs
12 @ 70 lbs

Leg Curl
WU ? 15 @ 70
15 @ 75
15@ 80
12 @ 80

Supersetted Leg Extension and Leg Curl

Abductor
WU ? 15 @ 100 lbs
15 @ 115 lbs
12 @ 120 lbs

Adductor
WU ? 15 @ 130 lbs
15 @ 145 lbs
12 @ 145 lbs

Supersetted Abductor and Adductor

Ab Throwdown
3 X 15

Russian Twist
3 X 15

Supersetted Throwdowns and Twists

Training Totals
Time ? 36:40
Avg HR ? 130
Max HR ? 152
Calories ? 275

Cardio

Elliptical ~ 23:40 ~ Avg HR - 152 ~ Max HR - 163 ~ Calories - 232

Total Calories Burned Today - 507

njg13

11-30-2008, 11:29 AM

November 30, 2008

Well, I haven't received a plan from Derek as of yet. He did send me a link to the book "Game Over" which outlines the cut diet and workout plan. I just finished reading the book. I've been following the workout plan for the past week and I really like it. I hope that's what he has for me. Starting tomorrow, I am going to also follow the diet plan outlined in the book. I am going to do that until I hear something from him. Today is my rest day from the gym. Usually, I would still try to get in some sort of cardio but today I'm not. I'm spending the day figuring out what I'll be eating and getting as much of the food ready as possible. I'm more excited about taking on this diet/workout plan than I think I ever have been before. I'm glad I started slow with just the exercise. Now I feel like I'm really ready to add the diet and not feel overwhelmed.

twinnett

11-30-2008, 07:17 PM

Good luck! I always had trouble sticking to a plan that someone else laid out...I love variety in my food!!

rubes00

11-30-2008, 07:50 PM

Good luck girl. Sounds like you've been doing a great job and now your ready to get it done full speed :D

vanillabn

11-30-2008, 07:53 PM

Hey girl! Just wanted to drop in and send my encouragement - sounds like you've got a great start on things. Hope you get your plan from Derek soon!!! I did the Cut Diet before, and while it has a reputation for being really tough, I actually enjoyed it!! So hopefully you do too :D Those carb meals are heaven!! lol.

Hope your week starts off well!

njg13

12-01-2008, 11:50 AM

Wow, I just finished a meal with 8 egg whites and 1 whole egg (among other things) I'm going to have to get used to that or come up with some other things to eat. I didn't have any meat thawed but I'm seeing a lot of chicken and turkey in my future. I've got to figure out how to create some food that I'll half way enjoy! My first venture(s) - protein pancackes and modifying Tara's turkey/egg muffins to fit my macros. Official update later...

Brahette

12-01-2008, 12:11 PM

Hmmm how long ago did you send Derek your plan? Like I said, mine took I think 15 days from the day I sent him the form. Just keep in touch with him, he definitely works hard and you will not be dissatisfied! I'm sure if you start the Cut Diet now, that will at least prepare you for whatever he ends up giving you.

Oooo smith machine!! I'm going to be using one of those for the first time later this week and I am SCARED!!! :eek: I hope I do everything right!!

njg13

12-01-2008, 01:38 PM

I sent in my form on November 11 and my pictures about a week later. It was really hard for me to take and send the pictures. I'm ok with waiting because I'm sure he'll come up with something great. I've never had anyone to help me so I'm just grateful to have the help of someone who knows what he's doing. So, when you got your plan, did he discuss what he thought your potential is at all? I really struggle with wondering what I can accomplish. You know, can I REALLY get rid of all of this fat or am I doomed to be unhappy with the way I look forever? I'm wondering if he'll just say eat this and do this or if he'll really analyze my situation and give me some insight as to whether I'll always be fat.

Brahette

12-01-2008, 01:47 PM

Maybe you can just shoot him an email touching base. That's what I did and he said I'd have my plan the next day and he was right! He didn't really discuss things with me, but you've got to keep in mind that he works with alot of people as well as working on himself... he's a busy guy! Don't be afraid to ask questions because he can definitely answer anything you have. You can def get rid of fat, but it will take work. I don't know what I'll be like at the end of all this, but after seeing the girls that just did the challenge, I don't doubt that it will be awesome! But yeah just keep a dialogue going and let him know your thoughts/questions and I'm sure he'll work with you the best he can.

njg13

12-01-2008, 09:22 PM

December 1, 2008

Wow! December already! I started the cut diet today, or as best I could. I got up late because there was no school and so I didn't get in all of the meals. If this is the diet I end up on, I'll definitely have to get creative. I did notice that Becca got some cheese and oatmeal in her plan so maybe I'll get some too! When I got to the gym this evening, there were a TON of guys there working out, mostly cops. Of course, they were right where I needed to be. I felt like it'd be a little awkward for me, the only girl in the weight room, to bust up in with all the guys my husband works with so I switched up my workout. I did Tuesday's today, and I'll go back and do Monday's tomorrow. I felt like it was an ok workout. I worked my back. I just don't feel it in my back like I do my arms or legs while I'm actually working out. I don't know if that's normal or not. When I went to do cardio, I realized I had on a tank top and long sleeved t-shirt. I was so hot but not about to run in just a tank top. I never could get into a good groove so I switched to the elliptical. As far as food, I did good as far as not cheating, but I didn't eat all that I was supposed to. Some of it was fine and some of it I had to choke down (all the eggs!). I t is definitely more quantity of food than I'm used to eating.

Training - Back

Pullups (assisted)
WU - 15 @ 65 lbs of bodyweight
15@ 50 lbs of bodyweight
12@ 65 lbs of bodyweight

Bent Over Row
WU - 15 @ 20 lbs
15@ 20 lbs
12@ 20 lbs

I'm ready to go up on weight next time.

T Bar Row
WU - 15 @ 35 lbs on each side
15@ 40 lbs on each side
12@ 40 lbs on each side

Straight Arm Pushdown
WU - 15 @ 25 lbs
15@ 30 lbs
12@ 25 lbs

Knee Raise
4 X 10

Crunches
2 X 25

Training totals
Time - 30:40
Avg HR - 126
Max HR - 157
Calories - 213

Cardio

Walk/Run 15:14 minutes ~ 1.17 miles ~ 13:01 min/mile
Elliptical 21:25 minutes~ 2.22 miles
My time doesn't add up exactly because I warmed up for a few minutes but didn't catch the distance, pace, etc.

Cardio totals
Time - 40:07
Avg HR - 156
Max HR - 170
Calories - 411

Total Calories Burned Today - 624

njg13

12-01-2008, 09:28 PM

rubes00

12-01-2008, 10:19 PM

Brahette

12-02-2008, 11:14 AM

Awesome workout!

Oh man I had the same issue yesterday with all the eggs! When you get your plan, Derek won't tell you specifically what to eat every day, but he'll say how many protein, fat, and carbs you need with each meal. What I did is I made a chart and it's hanging on my fridge -

http://i92.photobucket.com/albums/l38/rdidio/foodcatpic.jpg

Out of all the foods listed in the program, I picked ones that I like and/or would actually eat, but also kept in mind the ones that are preferred for that program. So when I'm planning my meals, I know I just need 4 things from protein, 2 things from fat, and then if I'm having a fruit/veggie then I add those as well :)

njg13

12-02-2008, 06:53 PM

Nice job for starting your plan today! You should definately touch base with Derek to make sure he actually got your plan... emails do wierd things sometimes!

You'll be amazed what you can do with your body girl. Don't ever think that you're doomed to be fat! You're gonna do great with this. If you have anymore questions, feel free to ask..... as far as the muffins, I make them w/o the psyllium husk quite often and they do have a spongy texture. They're not REALLY muffins, remember! LOL. I use that sugar free davinci syrup in mine and I think it helps the taste a lot! Just be creative and mix things up! You'll get in the groove of things :D

Thanks! I'm really excited. He emailed me the day after I sent my form and said he got it. I've emailed him telling him I'm really excited and ready to get started. I figure I'll wait until Friday and if I don't have it by then, maybe he sent it and it got screwed up somewhere between him and me. I'll email him then and ask if he's sent it.

Oh man I had the same issue yesterday with all the eggs! When you get your plan, Derek won't tell you specifically what to eat every day, but he'll say how many protein, fat, and carbs you need with each meal. What I did is I made a chart and it's hanging on my fridge -

That looks VERY similar to what I'm doing now fromt the Game Over book. The food is exactly the same except that there were a few more veggies listed, but it said to use them sparingly. The book allows for less fruits/veggies with each meal. Also the macros of the meals are a little different, of course that might just be because we are at different calorie levels. In the book, there is no cheat meal and not PWO carb. However, it has a carb meal every 18 meals. So far, it's been pretty good, with the exception of trying to get everything down. I wll for sure ask if five meals a day is enough.

I absolutely LOVE LOVE LOVE the workout plan in the book. It works great with my schedule and I love the exercises. I really hope that's what he recommends for me. Well, time for my last meal of the day and then I'll post my daily update.

njg13

12-02-2008, 11:01 PM

December 2, 2008

I'll start with food today. I'm having a hard time getting all of the meals in. We didn't have school again so I took that opportunity to sleep in. Good for me, bad for meal timing. Then when it was time for meal 3 I was in a situation where I didn't have the option of eating what I was suppose to and I wasn't hungry. I actually didn't even think about it until almost time for my next meal. I know that's really not a good excuse, but the truth. Lesson learned - plan ahead! As far as meal breakdown, I feel like it went really well. I actually enjoyed the meals I had today. My workout went fairly well. I spent a lot longer on weights than what I normlly do, twice as long. Two of my friends were at the gym and we all worked out together. It was fun to have someone there, but it took longer. I ended up not having time to do cardio. I realized that I have to stay focused no matter what. I am making up the cardio tomorrow night. Overall I feel pretty good. I'm catching myself having cravings now and then but nothing I can't handle right now. I've always been a big carb eater so this is a change for me. I've heard that the cravings go away after a while. Well, it's late and I'm off to bed. We will definitely be having school tomorrow. :( No more days off for me.

I have a question about the way you all list your exercises. When you do an exercise, such as db flies, how do you list the weight? For example, if you have a 10 pound dumbell in each hand, is that 15 @10 (weight on each hand) or 15@20 (total weight)

Training - Chest

Flat Bench Press
WU - 15 @ 45 lbs
15@ 45 lbs
12@ 45 lbs

Incline Dumbell Press
WU - 15 @ 15 lbs each side
15@ 10 lbs each side
12@ 10 lbs each side

Flat DB Flies
WU - 15 @ 10 lbs each side
15@ 10 lbs each side
12@ 10 lbs each side

High Pulley Cable Crossover
WU - 15 @ 10 lbs each side
15@ 10 each side
12@ 10 each side

Decline Crunches
2 X 15, 1 X 12

Back Extension
2 X 15, 1 X 12

Ab Throwdowns
3 X 15

Touches (Abs)
3 X 15

Training Totals
Time - 60:11
Avg HR - 123
Max HR - 153
Calories - 473

Cardio

No Cardio Today

Total Calories Burned Today - 473

Nutrition

M1 - Skipped because I was asleep
M2 - eggs/turkey/almonds/grapefruit
M3 - whey/blueberries/almonds
M4 - Skipped - no good excuse :(
M5 - steak/chicken/green beans/spinach/light salad dressing
M6 - sludge/blueberries

Brahette

12-03-2008, 11:17 AM

Looking good so far! Rubes was doing the Cut Diet as well. Cut and CHA are similar in alot of ways, but there are some noticeable differences like you said. Having that chart on my fridge helps me enormously!

Good job on the workout! And glad you had fun with friends :) No worries on the cardio, making it up is no big deal. I was a big carb eater too, so it's hard for me as well, but I've found that I'm eating SO MUCH that I don't even think about it!

As for the poundage, sometimes I list each hand, sometimes I don't. Doesn't really matter either way as long as you know what you did ;)

rubes00

12-03-2008, 08:09 PM

Yep.... it's your journal you can list it the way you want ;)

But girl, I know you can lift heavier weights than that!!! If you WU when 10lbs, your working sets should be 15-20lbs... just my 2 cents :D

Looking good though. Nice job sticking with the diet!!!

Brahette

12-04-2008, 11:53 AM

Yep.... it's your journal you can list it the way you want ;)

You can even say "I did a flying karate chop followed by a roundhouse kick while doing bicep curls 500# each hand" :D Is it Friday yet??

Verti-gal

12-05-2008, 06:59 AM

Hey there, hope the cut diet is working well for you.

You can list your exercises however you want, as long as you know what the weights mean. Its really about your personal improvement and not how much you can lift.

One notation that may help is using # for the machine weights and 's for the DB weights. So you get leg press 10@200#, DB Bicep curl 10@15's. Saves typing that way.

vanillabn

12-05-2008, 08:52 AM

Hey girl! Planning ahead will def. help you. When I have my food with me, I find it so easy to follow... but life never goes as expected so if it's not planned, it doesn't seem to happen! lol. Good luck with that!!

So how is the Cut Diet treating you so far?? Do you like it? I agree it's def. an adjustment with less carbs... but I LOVED my carb meals on that plan!

Your workout looks great! I like to have company at the gym too, but sometimes it's true, it can end up taking forever to finish! haha.

Hope you have a good weekend!

One notation that may help is using # for the machine weights and 's for the DB weights. So you get leg press 10@200#, DB Bicep curl 10@15's. Saves typing that way.

I do the same thing... if it's all one weight (as in barbell or something) I just put the # after. If it's two, 20# dumbbells I'll put 10x20's.

It's totally up to you, the main thing is to stay consistent so you can track your progress!

Brahette

12-05-2008, 10:46 AM

YAY it's Friday!! :D Hope your day's going well!

rubes00

12-05-2008, 11:10 PM

Happy Friday... good luck with the plan!

njg13

12-06-2008, 07:23 AM

Things have been NUTS!!! I am going to post 3 days of updates in one.

December 3, 2008

This was a bad afternoon. Things just did not go my way. I did not go to the gym on Wednesday. I did eat my carb meal, which was AWESOME!

Nutrition

egg/turkey/almonds/blueberries
whey/almonds/blueberries
chicken/green beans/spinach/dressing
sludge/blueberries
green beans/oatmeal/blueberries/almonds/sweet potato/peanut butter (carb meal)

December 4, 2008

Good day. I got my plan from Derek when I got home this evening. It's a little different that what I've been doing but I'm still REALLY excited about starting this new plan! Hey Rubes - I went up on weight on some exercises, just for you! I used last week's weight for warm up and then went heavier for the next 2 sets. The ones that I didn't go up on, I really did try, but it's just not happening, yet!

Training

Military PRess
WU ? 15 @ 10
15 @ 15
12 @ 15

DB Shrug
WU ? 15 @ 20
15 @ 20
12 @ 20

Bent Over Cable Lateral
WU ? 15 @ 5
15 @ 5
12 @ 5

Barbell Shrug
WU ? 15 @ 45
15 @ 55
12 @ 65

DB Side Lateral
WU ? 15 @ 10
15 @ 10
12 @ 10

Training Totals
Time ? 32:49
Avg HR ? 136
Max ? 156
Calories ? 231
[b]

Cardio

Elliptical ~ 15 minutes ~ 1.38 miles
Bike ~ 10 minutes ~ 2.59 miles

CardioTotals
Time ? 20:00
Avg HR ? ?
Max ? ?
Calories ? 200
[b]

[b]Total Calories Burned Today - 431

December 5, 2008

Friday was really busy. I left for training at 6:15 am, finished at 4:30, had a Christmas dinner at 6, got home at 11:30. Yep, it was nuts!I didn't work out or keep track of anything. I know, BAD GIRL!!! I'm not stressed about it though. I didn't eat according to plan, but I didn't do a terrible job at my food choices either. Luckily, this is the only Christmas dinner I am going to! (as far as I know) Also, I'm starting my new plan bright and early Saturday morning and I'm so excited about it!!!

njg13

12-06-2008, 07:40 AM

Well, Saturday is here. I am really excited to start my new plan! I adjusted the workout days a little. I'm still doing the exact same exercises and in the exact same order, just starting on a different day so that my rest day is Wednesday instead of Sunday. Do you all think that's ok? My diet is the CHA diet. I don't foresee any problem sticking to it. Well, I'm off to the gym!

Brahette

12-06-2008, 11:37 AM

njg13

12-06-2008, 01:39 PM

Wow, busy few days!! :) And no worries about cheating and all that because now you have your real plan ;) HOORAY CHA!!! :D Now we can really be doing this together!! What calorie plan did he put you on? Don't push yourself too hard with the weights. If you can't go up, then you can't go up. If you increase when you can't handle it, you could end up hurting yourself, and you don't want to do that!! :p Weds instead of Sun for a rest day is just fine, whatever works best for you and your program. This week, I've had 3 rest days and next week I'm going to try it differently and have 1... see which one I like better and go from there :)

I'm on the 1400 calorie plan. I can SOOOO see this working for me. The food isn't bad at all and the timing works great with my schedule. The workout plan is enough like what I was doing that I think I'll really like it too. Last night, my husband was rubbing my back and he was like, "Whoa, I can really tell you've been working your back." It felt so good to know that it's making a difference! Now I've just got to get this body fat % down!

I totally agree on the weights. I think it's worth trying to go up, but I'm not going to hurt myself. Luckily, I have a pretty good feel for my limits. Also, I found these rubber weight things that you add to the weight stacks. They are 5 and 10 pounds. I'd seen them but didn't know what they were. On some machines, the increase is 15 pounds so I knew I couldn't do that, but now I can go up in 5 pound increments and I think that will help a ton.

Well, I'm off to shower and go to a Christmas Parade, full update later.

njg13

12-06-2008, 10:34 PM

December 6, 2008

Today ended up ok. I feel really sick and bloated. I think it's from eating stuff that my body isn't used to. Even after only a week and a half of strict dieting, eating carby foods has really done a number on me! I never realized how "those foods" made me feel like crap. Ugh. Had a good workout. It took a little longer than what I wanted, but trimming down my time is something I can always work on. The parade was great but VERY cold!

Training

Squat
12 @ 32#
12 @ 42#
12 @ 42#

Stiff Leg Deadlift
12 @ 45#
12 @ 55#
12 @ 55#

Leg Extension
12 @ 70#
12 @ 75#
12 @ 75#

Leg Curl
12 @ 70#
12 @ 75#
12 @ 80#

Adductor
12 @ 135#
12 @ 150#
12 @ 160#

Abductor
12 @ 105#
12 @ 120#
12 @ 130#

Standing Calf Raise
12 @ 40#
12 @ 60#
12 @ 60#

Lying LEg Raise
3 X 15

Swiss Ball Crunch
3 X 15

Training Totals
Time - 46:23
Avg HR - 125
Max HR - 153
Calories - 327

[b]Cardio

Bike ~ 20:00
Walk/Jog ~ 10:10

[b]CardioTotals
Time - 30:10
Avg HR - 141
Max HR - 158
Calories - 263

[b]Total Calories Burned Today - 590

Brahette

12-07-2008, 12:12 AM

rubes00

12-07-2008, 12:47 AM

So the CHA huh? Well at least you got a full week in on a good diet and now you have a solid plan to start with. I wouldn't worry about switching the days off around. And NO don't go up too fast with the weights, but you have to push yourself a little bit in there ;)

I know what you mean about eating crap and feeling like Blah! The second I ate a choc chip cookie on my first day off I felt a rumbling in my belly :eek:

njg13

12-07-2008, 05:38 AM

Great workout!! Yeah I'm still getting used to the foods as well. I mean, I LOVE the food, but it's just SO MUCH! My body takes about a week or two whenever I start a new plan to get used to it... it happened when I first did my own thing a few months ago. I think next week I will be doing more sludge meals because they're smaller yet still filling and I never have to force down sludge :D What training program does Derek have you on?

I don't know the specific name of the training plan. Basically it's weights & 30 minutes low intensity cardio 4 days a week (Upper/Lower split - 2 days upper, 2 days lower), 2 days of 15 minutes HIIT/15 minutes low intensity cardio, and 1 rest day. I noticed you called yours "Antagonistic Training System", what does that mean? I've never heard of that.

I know what you mean about eating crap and feeling like Blah! The second I ate a choc chip cookie on my first day off I felt a rumbling in my belly

OMG! I feel a little better this morning but it really did a number on me. The nausea was almost like having a stomach virus. It's funny, I've been craving my diet foods. I'm thinking my carb/cheat meal may just be the carb meal from the cut diet unless I have an event to go to, just to avoid having that feeling again.

Brahette

12-07-2008, 11:32 AM

Sounds like a great workout plan :) The Antagonistic Training System is pretty sweet... basically I work opposite muscle groups together. So Mon is chest and back, Weds is bis and tris, Fri is quads and hams, and Sat is shoulders, rear delts, and core. They're all on opposite parts of the body, if that makes sense :p I haven't had my first cheat yet, so I'm hoping I don't have any bad side effects!!

njg13

12-09-2008, 06:47 PM

Three for one special!!! I've not been on in a few days due to being very busy. But, I haven't stopped! I'm going to post updates for 3 days. I am missing some information just because I was being less organized/prepared. Got that in check now though. My weight workouts have been going great! I'm still working on getting my time down. I think that will just come with time. THe past two days, it has taken me so long to get in my exercises, I haven't done cardio. I am going to make up for that tomorrow. I may also try to hop on the treadmill a little later tonight. I've not been sleeping well and so I'm pretty tired right now. My biggest obstacle has been keeping food cooked and available.

December 7, 2008

Cardio

Bike - 15 minutes - 15/45 second intervals HIIT
Bike - 15 minutes low intensity

Did not record heart rate and calorie information.

December 8, 2008

Training

Dips
WU 12 @ 35# of bodyweight
12 @ 50# of bodyweight
12 @ 50# of bodyweight
12 @ 50# of bodyweight

Pull Ups
WU 12 @ 50# of bodyweight
12 @ 50# of bodyweight
12 @ 50# of bodyweight
12 @ 50# of bodyweight

DB Side Lateral
WU 12 @ 10#
12 @ 10#
12 @ 10#
12 @ 10#

Tricep Cable Pressdown
WU 12 @ 25#
12 @ 30#
12 @ 30#
12 @ 30#

Cable Curl
WU 12 @ 5#
12 @ 10#
12 @ 10#
12 @ 10#

I did not get heart rate/calorie information and did not do cardio. :(

December 9, 2008

Training

Deadlift
WU 12 @ 45# (stiff leg)
12 @ 55# (stiff leg)
12 @ 55#
12 @ 55#

Leg Press
WU 12 @ 90#
12 @ 95#
12 @ 95#
12 @ 95#

Lunges
WU 12 @ 20#
12 @ 20#
12 @ 20#
12 @ 20#

Supersetted Leg Press and Lunges

Adductor
WU 12 @ 135#
12 @ 160#
12 @ 165#
12 @ 170#

Abductor
WU 12 @ 105#
12 @ 125#
12 @ 135#
12 @ 140#

Supersetted Adductor and Abductor

Seated Calf Raise
WU 12 @ 90#
12 @ 90#
12 @ 90#
12 @ 90#

Back Extension
3 X 12 (used 10# on last 2 sets)

Knee Raise on Parallel Bars
4 X 15

Throwdowns
2 X 25

Time - 48:02 ~ Avg HR - 135 ~ Max HR - 173 ~ Calories - 389

I did not do cardio. :(

Brahette

12-10-2008, 11:18 AM

Oooo 3 for one special??!!! Is there booze included too??!! :p

Looking good here! If you're having issues with food, maybe you can have one cooking day. For me, I do cooking on Sundays (which now is just basically chicken). All my veggies are in the freezer and I have tuppeware for them in the fridge, so I just replenish as they get low... that way they can defrost and I don't actually have to cook them to weigh them. Same goes for blueberries. Oh and I peel a bunch of grapefruits on Sundays too and put them in a big container in the fridge. It's all about convenience! :)

njg13

12-10-2008, 03:48 PM

All my veggies are in the freezer and I have tuppeware for them in the fridge, so I just replenish as they get low... that way they can defrost and I don't actually have to cook them to weigh them.

How do you keep from cooking and weighing them? Also, do you think it's ok to just put them in a pot of water to cook as opposed to "steaming"?

Brahette

12-10-2008, 03:59 PM

Ooo no, I still weigh them. Since the veggies are already technically cooked and then frozen, I just let them defrost in the fridge. Then when I need them, I weigh them and put them in my lunchbox. I just zap them in the microwave at work. :) I don't think there are any problems with cooking in a pot of water. But if you do it that way, you'll have to weigh just the veggies (not veggies mixed with water) afterwards. Make sense?

njg13

12-10-2008, 04:15 PM

Yep, makes perfect sense. I'm definitely going to have to do a cook day.

OMG! I got my stuff from bb.com todya and one of the things I got was a measuring tape and calipers to take my body fat. Ok, either I've gained A LOT of fat and inches since June or the lady that was doing them was WAAAAAAAAAAAAYYYYYYYYYYYY off!! I'm SOOOOOO much bigger than I thought. Well, I'm off to have a good cry and tan. I'll post my update later.

njg13

12-10-2008, 07:46 PM

December 10, 2008

Today has been pretty good. I'm feeling good physically. I went to the gym and made up one of my cardio sessions that I skipped. I'd like to make up the other one later tonight but I have a lot of work to do so we'll see. I have a confession to make. I haven't been listing my foods for a reason. It's not that I'm eating stuff that's not on my plan, but rather that I'm not eating stuff that I'm supposed to. I am having the hardest time getting all of the food down! I may ask Derek if I can go down a calorie level to see if that helps. I feel like I am always either eating or getting ready to eat. I have actually had to FORCE myself to eat. If he won't let me go down right now, maybe my body will get used to it, I hope quickly! So, anyway, I listed my meals for today. I know I'm probably getting a slap on the wrist for only having 3 meals, I may try to get one more in before bed, depending on how late I'm up.

Cardio

Bike ~ 30:06

Cardio Totals
Time - 30:06
Avg HR - 144
Max HR - 154
Calories - 273

Nutrition

Turkey/Cheese
Chicken/Lettuce/RF Dressing
Chicken/Green Beans/Peanut Butter

Brahette

12-10-2008, 08:56 PM

If you're having trouble with the meals, use smaller type foods. Do you have whey? If so, make sludge... it's a LOT easier to eat than alot of meat. Trust me, I went through the EXACT same thing last week! Another small meal I do is cottage cheese with whey. Or you can do whey/water and almonds on the side. I have 2 sludge meals a day, plus my cottage cheese with whey meal, that's the same "size" as sludge. Another good one is protein pancakes... just mix egg whites, whey, and cottage cheese to whatever you need for your macros. I need 4 servings protein, so I do 1 serving egg whites, 1 serving cc, and 2 servings whey.

So my only "big" sized meals are breakfast, lunch, and dinner (1, 3, and 6). Making my M4 a smaller sized meal has made my life SO much easier this week... I seriously almost puked a few times last week because the food was too much.

Just try experimenting with the foods and see what you can come up with :) I'm sure Derek will have some good suggestions for ya too.

njg13

12-10-2008, 09:21 PM

Yay for meal #4! I got a bunch of food ready, grapefruit, green beans, blueberries, chicken. When I was done, I made 2 batches of protein pancakes and ate 1 with blue berries and put 1 away for tomorrow. I think part of my problem is that I start eating too late. I only have 5 meals, but I do 35g protein and 15g fat at each one. I do have some whey, but it's not SciVation. I ordered the supplements Derek recommended but decided to wait until my next paycheck to order some SciVation whey. I already had some whey so I figured I'll finish that up and that should be about the time I get paid again. Anyway, I'm off to bed, I've got an early start in the morning. Pray for snow and NO SCHOOL!

rubes00

12-10-2008, 10:29 PM

Get those meals in girl :mad: You need the cals for all the activity you're doing. Your body will totally get used to eating every 2-3hrs! Just give it a chance.... but you have to eat the right way in order to train it ;)

Your workouts look similar to the ones Derek had me doing!

Brahette

12-11-2008, 10:49 AM

You can still used whatever whey you have, no biggie. Hopefully now that you did some cooking it will be alot easier :) But definitely ask Derek for advice if you need some, I'm sure he'll help you out!

njg13

12-12-2008, 07:00 AM

December 11, 2008

Workout took longer than I wanted. grrrr, that's becoming a habit and I DON'T like it! My upper body is sooo weak! I am really going to have to push myself on upper body workout days. I didn't have time to do cardio. Got in 4 meals. I was honestly ready to do meal 5 and fell asleep. But 4 is better than 3!

Training

Bench Press
WU 12 @ 45#
12 @ 45#
12 @ 45#
12 @ 45#

Seated Cable Row
WU 12 @ 55#
12 @ 55#
12 @ 55#
12 @ 55#

Shoulder Press
Wu 12 @ 10#
12 @ 15#
12 @ 20#
12 @ 15#

Lying Tricep Extension
WU 12 @ 10#
12 @ 10# each hand
12 @ 10# each hand
12 @ 10# each hand

BB Curl
WU 12 @ 25#
12 @ 25#
12 @ 25#
12 @ 25#

Training Totals
Time - 50:42
Avg HR - 109
Max HR - 152
Calories - 255

[b]Nutrition

Whey/eggs/almonds
chicken/green beans/grapefruit*forgot fat*
sludge/green beans
chicken/cheese(1oz)/green beans/cashews

njg13

12-12-2008, 07:06 AM

Just posted my update from yesterday. Luckily, it snowed so there's NO SCHOOL today!!! I'm really excited because I have an hour of cardio to make up. I just finished meal 1 and I'm headed to the gym. I've got HIIT today so I figure I'll do that first and then make up some of the other cardio. I am really going to have to buckle down and get my weights done quicker. I know I can because I did before. I just need to be more focused.

Brahette

12-12-2008, 11:10 AM

rubes00

12-13-2008, 07:43 AM

It snowed here too! Unfortunately I don't get any snow days from work :(

Nice job getting in the other meal. How often are you eating? Sometimes I have to eat my last meal right before bed.. like literally after finishing I go brush my teeth and hit the bed. If I'm short on time I find myself eating every 2hrs too! Also if you know you are only going to be able to get in 4 meals vs 5, you can just split up your meal 5 into the other 4... make up for some of those lost cals...

Also how long are you resting between your sets? I think 60-90 seconds max would be ideal IMO! Nice job on the lifts though! And good luck with the HIIT today :D

njg13

12-13-2008, 12:40 PM

Oh to have snow days! When I lived in Florida, we had hurricane days. That year where we got pummelled by all those hurricanes, my college closed for like 2 weeks - that was great, until we had to make it up on Saturdays! :mad:

Nice workout! Maybe you can try splitting up workout and cardio to make it easier? For instance, do cardio in the morning or the evening, separate from your workout. Just a though :)

Yes, snow days are great! I had the same thought this morning about cardio. I have a treadmill at home and want to use walking/jogging for my carido on weight days so I think I am going to try to get up a little earlier and get a 30 minute walk in before work.

It snowed here too! Unfortunately I don't get any snow days from work :(

Nice job getting in the other meal. How often are you eating? Sometimes I have to eat my last meal right before bed.. like literally after finishing I go brush my teeth and hit the bed. If I'm short on time I find myself eating every 2hrs too! Also if you know you are only going to be able to get in 4 meals vs 5, you can just split up your meal 5 into the other 4... make up for some of those lost cals...

Also how long are you resting between your sets? I think 60-90 seconds max would be ideal IMO! Nice job on the lifts though! And good luck with the HIIT today :D

Yeah my husband picks on me for getting so excited about snow days. I say who wouldn't be excited to wake up and find that they get a day off, with pay, that doesn't have to be made up? I'm still figuring out the timing of the food. I wrote down my ideal meal times and they're 2.5 - 3 hours apart. I hadn't thought about splitting the 5th meal up. As far as rest time, I have totally not paid attention to how long I am resting. I try to superset to save time, especially when I work out alone. Today's workout was much better, but I was alone. I love having people to workout with and talk to, but sometimes I just need to get done too.

December 12, 2008

I had an AWESOME cardio workout. Yes, I did a lot, but I took a short (like 5-8 minute) break between each, I drank a lot and I didn't stay on one machine the whole time. I felt so good when I left the gym! My food for the day totally SUCKED. I had to do to my sister's bachelorette party so I got up, and ate meal 1 before going to the gym. I didn't realize I'd end up spending the entire day super busy and without any food to eat. Last night was my cheat meal and I did eat things that were off plan but I didn't go overboard and did not drink. I know I didn't eat enough yesterday, but I really was not hungry at all. Would it be totally crazy to put some water bottles, pre-measured whey and almonds in my car for days like this?

Cardio

Bike - 30:01 ~ AHR - 151 ~ MHR - 165 ~ Calories - 296
Elliptical - 30:27 ~ AHR - 169 ~ MHR 184 - Calories -258
Elliptical consisted of: HIIT Intervals (15/45) - 15 minutes & 15 minutes low intensity
Walk (3.3 - 3.5 MPH/0-3.5 incline) - 30:28 ~ AHR - 138 ~ MHR - 152 ~ Calories - 258

Cardio Totals
Time - 90:56
Calories - 920

Brahette

12-13-2008, 01:38 PM

OMG awesome cardio lady!! :p I think the water bottles and such is a great idea! Just don't mix the whey in till you're ready to use it, otherwise if it sits in there for days, it might get all funky ;)

njg13

12-14-2008, 03:45 AM

December 13, 2008

Good, but busy day. This has been and will continue to be one of the busiest weekends in a long time for me. I am still doing good with workouts, I'm just not getting in all of my food. I did the best I could, even raided my mom's fridge to make the best makeshift meal I could. I didn't write anything down though. I did have another thought though. This past week, I've been planning a couple of meals ahead, getting them ready pretty close to time to eat and then writing them down after. I think what may work better is if I plan and write down all of my meals for the week first and then I make as much ahead of time as possible. I've always had the mindset that I if I did that I might not be in the "mood" for what I had planned to eat. But, I'm seeing that I need to do one of two things. 1-just tell myself too bad, that's what's on the menu, eat it and go on or 2-I can make adjustments if I want now and then, if I really don't want to eat what was originally planned. I also think writing out the whole week will allow me to see more food that I can prepare ahead of time. So, I'm writing out the whole week for next week.

Training

Squat
WU - 12@32#
12@42#
12@42#
12@52#

Stiff Leg Deadlift
WU - 12@45#
12@55#
12@65#
12@65#

Suppersetted Squat and Stiff Leg Deadlift

Leg Extension
WU - 12@70#
12@75#
12@75#
12@75#

Leg Curl
WU - 12@70#
12@75#
12@80#
12@80#

Suppersetted Leg Extension and Leg Curl

Standing Calf Raise
WU - 12@50#
12@60#
12@60#
12@60#

Lying Leg Raise
3X15

Swiss Ball Crunch
3X15

Suppersetted Lying Leg Raise and Swiss Ball Crunch

Training Totals

Time - 42:24
Avg HR - 133
Max HR - 160
Calories - 333

Cardio

Walk (0-6.5 incline/3.5-3.8 mph) ~ 30:03 min ~ AHR - 139 ~ MHR - 157~ Calories - 257

Total Calories Burned Today - 590

twinnett

12-14-2008, 07:36 AM

I make up a bunch of stuff and just eat similar meals throughout the day..then decide what I want for dinner and change that up...seems to work well!

Verti-gal

12-14-2008, 10:55 AM

Hey there, sounds like your getting the food issues worked out. It can be hard at first to eat that many calories. Becca had a great suggestion with making them smaller meals. I do the 3 larger meals and 3 smaller meals thing too and that seems to help me. The more calorie dense foods seem to be a lot easier to eat. The cheese and nuts fit this category too and I see that you have them in there already.

Planning the menu does help. I usually plan one menu and just eat the same thing for the week, with maybe a little change here and there. Much easier than creating a totally new menu every day. Like Tara I will sometime change up what I have for dinner when I get home. I will normally log my food during the day and determine what I need to hit my target macros and make that for dinner.

One thing that will help is eating for first meal when you get up. The longer you wait the harder it will be to get all your meals in. And I like to eat the last one at least an hour or two before bed so I'm hungry when I get up. If you eating too much too late at night it will keep you from being so hungry in the morning. My last two meals are my smallest of the day.

Those are some impressive leg curl numbers there.

rubes00

12-14-2008, 11:19 AM

Hey your lifts are looking great as well girl. Nice leg curls and extensions! As for the food... I think that's a good idea that you have about writing out the food for the week. I eat practically the same thing every day for several reasons.
1) It's easy to follow and not forget what's next.
2) W/o all the variation I'm less tempted to cheat and I know what my next meal is going to be!
3) My grocery shopping is simple... I usually get the same things every time.

I hope today is a little slower for ya! A good rest day is always nice :D

Brahette

12-14-2008, 11:34 AM

Agreed - planning ahead makes life SO much easier!! When I was doing my own thing before CHA, I would set aside about 2 hours on Sundays to plan my meals. It's much easier now that I'm limited in foods I can eat, but planning ahead makes everything so easy. All of my "small" meals are the same everyday (sludge and ff cc mix). I just change up my M1, M3 and M6. I put together my lunchbox every night before the next day, so I have everything I need. :)

njg13

12-14-2008, 07:36 PM

December 14, 2008

Whew, I don't think I've ever been much happier to see a weekend come to an end. It has been so busy, but it's all over. I have four days of school and a two hour day and then it's CHRISTMAS BREAK!!!! I am so excited. I know I sound like a kid, I don't care, I'll be so glad when it's here! I'm still working on my food for today, I'll list what I end up with tomorrow.

Cardio

Elliptical ~ 33:22 min ~ AHR - 162 ~ MHR - 187 ~ Calories - 374
(3:22 - Warm Up; 15:00 - 15/45 intervals, level 11; 15:00 - low intensity)

Bike ~ 18:53 min ~ AHR - 141 ~ MHR - 147 ~ Calories - 165

Total Calories Burned Today - 539

Verti-gal

12-15-2008, 05:38 AM

The food list will definitely help. Hope your having a good week.

Brahette

12-15-2008, 11:00 AM

WOO!!! Yeah I'm counting the days too! Just gotta get through this work week and then I'm leaving paradise for the great white north! :eek:

njg13

12-17-2008, 05:39 AM

Just wanted to drop in to say I'm sticking to the plan, will post updates later. However, I'm becoming a little frustrated, I swear I'm getting fatter! I tried my dress on again last night and it was tighter last night than a week ago! Not sure what I'm going to do?!?

Brahette

12-17-2008, 10:56 AM

Glad you're still alive! :) I felt fatter too when I first started, but once I got used to the plan and my metabolism revved up, I was good to go. You can always email Derek and see what he has to say too :)

njg13

12-18-2008, 09:45 AM

FINALLY!!! A few minutes to post my updates. I am only posting my workouts, for 2 reasons. 1-I didn't write down all of my food and 2 - I'm still having trouble getting it all in. The past few days I've been dealing with some frustration because I feel like I'm gaining weight/inches/fat instead of losing them. My sister's wedding is this weekend and when I tried my dress on the other night it was tighter than it was a week ago. I emailed Derek and asked if I could lower my calories and he said that I could lower my fat from 15 g per meal to 10 g per meal. Hopefully that will help. He also said that my clothes might feel tighter after a workout. That might explain why the dress felt tight. Tomorrow is a 2 hour day and then it's CHRISTMAS BREAK!!!! I am so excited! I really want to work extra hard over break and have some noticable results when we come back in January. I want to get this food situation figured out and fixed. I just want to RELAX!!! My workouts have been going great. I've not been able to do cardio at the same time as weights and I have some to make up. Yeah, I'm being a slacker. I went into triple digits on my leg press and calf raise so that felt good! I think that I have been aprehensive to lift heavier but I'm starting to see that I can. Well, my few minutes are up, back to work for me! Trying to get everything cleaned up before I leave.

Monday, December 15, 2008
Training
Dips
WU 12 @ 50# of BW
12 @ 50# of BW
12 @ 65# of BW
12 @ 65# of BW

Pull Ups
WU 12 @ 50# of BW
12 @ 65# of BW
12 @ 65# of BW
12 @ 65# of BW

DB Side Lateral
WU 12 @ 10#
12 @ 10#
12 @ 10#
12 @ 10#

Tricep Cable Pressdown
WU 12 @ 25#
12 @ 30#
12 @ 30#
12 @ 30#

Cable Curl
WU 12 @ 5#
12 @ 10#
12 @ 10#
12 @ 10#

Time - 50:48
Avg HR - 127
Max HR - 158
Calories - 366

Tuesday, December 16, 2008

Training
Deadlift
WU 12 @ 45#
12 @ 55#
12 @ 65#
12 @ 75#

Leg Press
WU 12 @ 90#
12 @ 100#
12 @ 110#
12 @ 130#

Lunges
WU 12 @ 20#
12 @ 20#
12 @ 20#
12 @ 30#

Abductor
WU 12 @ 150#
12 @ 150#
12 @ 150#
12 @ 160#

Adductor
WU 12 @ 160#
12 @ 170#
12 @ 175#
12 @ 175#

Seated Calf Raise
WU 12 @ 90#
12 @ 100#
12 @ 100#
12 @ 100#

Knee Raise
3 X 15

Throw Downs
2 X 25

Time - 53:04
Avg HR - 139
Max HR - 167
Calories - 455

Wednesday, December 17, 2008

Rest Day

I NEED CARDIO!!!!

Verti-gal

12-18-2008, 10:28 AM

Workouts look great. Congrats on reaching the triple digits.

It does take some time, but I'm sure you'll get a food schedule figured out that works. Everybody is different, so you need to figure out what's right for you.

Brahette

12-18-2008, 11:05 AM

Yay mucho congrats on the workouts girl! :cool: I bet you're stoked for Xmas break!! You'll figure out the food and what works for you... just trial and error. Hope your week is going well!

rubes00

12-18-2008, 08:51 PM

twinnett

12-19-2008, 01:18 AM

Yeah...I was wondering that too...how many meals are you getting in?

njg13

12-21-2008, 06:45 AM

Hey so you're lowering your cals even though you're not getting in all your meals?? Did you tell Derek that you're having a problem getting in your meals! Make sure you're not getting too low on cals girl... you really don't want that! Especially with those killer workouts :D

I will definitely let him know. I'm out of school for Christmas so getting my meals in should be no problem!

Yay mucho congrats on the workouts girl! :cool: I bet you're stoked for Xmas break!! You'll figure out the food and what works for you... just trial and error. Hope your week is going well!
Thanks! I am so happy about Christmas break, probably more than the kids!

Yeah...I was wondering that too...how many meals are you getting in?

I was getting in 4 on most days, 5 sometimes and occasionally 3. But, with school out, I should have no problems getting all 5 in everyday.

Don't have time to write a lot now. My sister's wedding was yesterday. I spent Friday and Saturday working on that and didn't workout either day. :( Off to finish Christmas shopping, update more later.

rubes00

12-21-2008, 08:30 AM

That wedding snuck up quick :) Hope you had fun! How did the dress turn out?

Yay for no school :D

Brahette

12-23-2008, 05:37 AM

Hope you're having a great time over the holidays! :)

njg13

12-28-2008, 01:33 PM

This post is REALLY long and I'm apologizing up front! Not sure what's going on. I posted a couple of days ago and it's not showing up. I must not have clicked post. Basically, my food has been all over the place. With my sister's wedding and Christmas, it's been REALLY hard to stick to any kind of eating plan. I've been eating healthy foods and not overdoing it, but definitely not what Derek would want me to be eating. So, tomorrow, I get back on plan as far as food goes. I've also missed some workouts, but I am making them up. I know, shame, shame! I feel like crap about it. I feel like I've had very poor will power and determination! So, here's my LONG update:

Thursday, December 18, 2008

Bench Press
WU 12 @ 42
12 @ 47
12 @ 47
12 @ 47

Seated Cable Row
WU 12 @ 50
12 @ 55
12 @ 55
12 @ 65

Shoulder Press
WU 12 @ 10
12 @ 15
12 @ 15
12 @ 20

Tricep Extension
WU 12 @ 10
12 @ 10
12 @ 10
12 @ 10

BB Curl
WU 12 @ 30
12 @ 40
12 @ 50
12 @ 50

Time - 41:58
AHR - 118
MHR - 152
Calories - 261

Friday, December 19, 2008

No Workout :( (Getting Ready for Wedding)

Saturday, December 20, 2008

No Workout :( (Wedding Day)

Sunday, December 21, 2008

No workout :( (Just being LAZY!!!!)

Monday, December 22, 2008

Squats
WU 12 @ 52
12 @ 52
12 @ 72
12 @ 72

Stiff Leg Deadlift
WU 12 @ 45
12 @ 65
12 @ 65
12 @ 75

Leg Extension
WU 12 @ 70
12 @ 75
12 @ 75
12 @ 75

Leg Curl
WU 12 @ 70
12 @ 75
12 @ 80
12 @ 80

Standing Calf Raise
WU 12 @ 50
12 @ 60
12 @ 60
12 @ 70

Abductor
12 @ 150
12 @ 160

Adductor
12 @ 150
12 @ 160

Time - 52:48
AHR - 137
MHR - 162
Calories - 437

Tuesday, December 23, 2008

No Workout :( (Lazy again!)

Wednesday, December 24, 2008

Dips
WU 12 @ 50 BW
12 @ 65 BW
12 @ 65 BW
12 @ 65 BW

Pull Ups
WU 12 @ 50 BW
12 @ 65 BW
12 @ 65 BW
12 @ 50 BW

DB Side Lateral
WU 12 @ 10
12 @ 10
12 @ 10
12 @ 10

Tricep Cable Pressdown
WU 12 @ 30
12 @ 35
12 @ 35
12 @ 35

Cable Curl
WU 12 @ 5
12 @ 10
12 @ 10
12 @ 10

Dead Lift
WU 12 @ 45
12 @ 65
12 @ 65
12 @ 75

Leg Press
WU 12 @ 100
12 @ 120
12 @ 130
12 @ 140

Lunges
WU 12 @ 20
12 @ 24
12 @ 24
12 @ 30

Seated Calf Raise
WU 12 @ 90
12 @ 100
12 @ 100
12 @ 100

Incline Crunch
3 X 15 @ 5

Back Extension
2 X 15 @ 10
1 X 15 @ 15

No HR Monitor/No totals (I would have loved to see my calories on this day!)

Thursday, December 25, 2008

No Workout - Rest Day - Merry Christmas!

Friday, December 26, 2008 - AM

Bench Press
WU 12 @ 45
12 @ 50
12 @ 50
12 @ 55

Seated Cable Row
WU 12 @ 55
12 @ 65
12 @ 65
12 @ 70

Shoulder Press
WU 12 @ 10
12 @ 15
12 @ 15
12 @ 20

Skull Crusher

1 minute to failure @ 10
45 seconds to failure @ 15
30 seconds to failure @ 15

I did some extra tricep work here. Held pushup position on bench to failure.

DB Curl
WU 12 @ 10
12 @ 12
12 @ 15
12 @ 15

Time - 68:00
AHR - 133
MHR - 167
Calories - 533

Bike - 10:00, Walk/Jog - 10:00, Elliptical - 10:00

Time - 30:42
AHR - 152
MHR - 171
Calories - 308

Total Calories Burned AM- 841

This was a long, hard workout!

Friday, December 26, 2008 - PM

Walk - 35:26 AHR - 149 MHR - 160 Calories - 341

Dance Aerobics - 35:39 AHR - 138 MHR - 158 Calories - 302

Total Calories Burned PM - 643

Saturday, December 27, 2008

Squats
WU 12 @ 32
12 @ 62
12 @ 72
12 @ 82

Stiff Leg Deadlift
WU 12 @ 45
12 @ 75
12 @ 75
12 @ 75

Leg Extension
WU 12 @ 70
12 @ 75
12 @ 80
12 @ 85

Leg Curl
WU 12 @ 70
12 @ 75
12 @ 80
12 @ 95

Standing Calf Raise
WU 12 @ 50
12 @ 60
12 @ 60
12 @ 60

Throw Downs
3 X 15

Knee Raise
3 X 15

Time - 40:17
AHR - 127
MHR - 154
Calories - 293

Bike - 35 :02
AHR - 137
MHR - 149
Calories - 293

Total Calories Burned Today - 586

Sunday, December 28, 2008

Bike - 35:26
AHR - 139
MHR - 145
Calories - 304

Elliptical - 36:10 (15 intervals HIIT & 21:10 Low Intensity Cardio)
AHR - 157
MHR - 176
Calories - 381

Total Calories Burned Today - 685

njg13

12-28-2008, 01:37 PM

I am trying to get in extra cardio whereever I can to make up for the workouts I missed. I've only missed cardio, no weight training. I have one more week off from school so I should have no trouble making them all up. Do you guys think activities that get your heart rate up, like dancing, would qualify as cardio?

Brahette

12-29-2008, 09:19 AM

No worries girl, I am right there with you! This is the first time I've seen some of my family in about 15 years, so I decided that it was worth it to spend the time with them rather than worry about what the hell I'm eating. Do the best you can and get back to it once things start to get back to normal. You will be doing awesome again in no time! :) Oh and dancing totally counts as cardio!!

njg13

12-30-2008, 08:50 AM

Monday, December 29, 2008

I had a great workout! I've decided to approach my weight lifting a little differently. I am the type of person that if it says do 3 sets of 12, that's what I'll do. I haven't been working my muscles to failure. The other day when I was working my triceps to failure, it felt good. I felt like I was REALLY pushing my body to the limit, which is what I want. So, here's my plan... I will still do a warm up set of 12 with a weight that's not difficult. Then, I will give myself 45 seconds for each set. (until now, I've done 12 reps, no matter how long it took) Now, according to the plan Derek set up for me, I should be doing 8-12 reps per set. So, my goal is that the weight is heavy enough that I can only do 8-12 reps each set. I asked Derek about this and he said that I should be at failure at 8-12 so I feel like giving myself a time limit will help me to stay focused and really push. Also, it will help control how long I'm in the gym. I tried it with my bicep and tricep exercises and the first set my weight was way too light and I could do way more than 12, it was 22 on one exercise! That told me that I was lifting too light to begin with! What do you guys think? Food was pretty good. I got in 4 meals and I'm ok with that because I got up late. My last meal was a whey shake and it was HORRIBLE! Not because of the whey but because when I made it, I didn't realize I had warm/hot water instead of cold. I didn't want to throw it out so I chugged it. Note to self: ALWAYS check to be sure the water is cold!!!

Training

Dips
WU - 12 @ 50# BW
12 @ 80# BW
12 @ 80# BW
12 @ 80# BW

DB Side Lateral
WU - 12 @ 10#
12 @ 12#
12 @ 12#
12 @ 12#

Supersetted Dips and DB Side Lateral

Pull Ups
WU - 12 @ 50# BW
12 @ 70 BW#
8 @ 75# BW
9 @ 80# BW

Tricep Cable Pressdown
WU - 12 @ 25#
22 @ 35#
11 @ 40#
10 @ 42.5#

Cable Curl
WU - 12 @ 5#
20 @ 15#
9 @ 25#
5 @ 30#

Knee Raise
1 X 15
2 X 15 @ 5#

Decline Crunch
3 X 15 @ 10#

Supersettted Knee Raise and Decline Crunch

Throw Downs
3 X 15

No totals - Forgot to start monitor

Cardio

Bike/Walk/Jog ~ 35:01 min ~ AHR - 154 ~ MHR - 173 ~ Calories - 359

Nutrition

M1 - whey/egg/almonds/blueberries
M2 - turkey/cheese/green beans/spinach/salad dressing
M3 - whey/egg/blueberries
M4 - whey/peanut butter
M5 - :(

njg13

01-01-2009, 10:04 AM

Tuesday, December 30, 2008

Rest Day

Thursday, December 31, 2008

I worked really hard during this workout. I like this "new" way of doing things. I am learning that it won't work for every exercise and that's ok. I need to let go of hte idea that EVERYTHING has to be according to a specifc plan anyway!!!It's OK if I don't do the exact same number of reps on every exercise. I don't know why it's taken me this long to figure this out. Oh well, better late than never I guess. I do have a question about lunges. I hate them. I feel like I'm off balance and my form is bad. I don't feel like I come down low enough. So do you think it's as effective to get in to a lunge position and then raise up and down?

Training

Deadlift
WU - 12 @ 45#
14 @ 75#
12 @ 85#
9 @ 95#

Leg Press
WU - 12 @ 100#
14 @ 140#
13 @ 160#
11 @ 180#

I want 200# on this SOOO bad!!!!

Lunges
WU - 12 @ 24#12 @ 70 BW#
11 @ 30#
12 @ 40#
10 @ 50#

Abductor
WU - 12 @ 150#
11 @ 165#
15 @ 165#
9 @ 165#

Adductor
WU - 12 @ 130#
15 @ 170#
10 @ 180#
9 @ 190#

I want 200# on this too!!!!

Seated Calf Raise
WU - 12 @ 100#
12 @ 100#
12 @ 100#
12 @ 100#

Time - 51:39
Avg HR - 139
Max HR - 169
Calories - 439

twinnett

01-01-2009, 03:38 PM

Good looking workout!!! 200# will come! Maybe try lower reps (like 5 or 6) for 200, then up the reps/lower the weight?? Then, next workout, try for a few more reps at 200!

njg13

01-01-2009, 04:07 PM

Thursday, January 1, 2009

Well, I've done some long hard thinking today. I have to be honest with myself. I am 3 weeks into my plan with Derek and while I feel good and feel stronger, I am seeing no results. If anything, I am gaining fat. The worst part, I know it's all MY FAULT!!!I have not held up my end of the bargain when it comes to food (and some cardio). Part of me just wants to start over but at the same time I feel like that's giving myself a pass. Instead I need to stick it out and fix what I've messed up. I'm into week 3 right now so essentially I have nine and a half weeks left. Is that enough for a big change? Have I messed up too bad? In a way I want to ask Derek what his opinion is and in a way I'm too embarrassed. AAAARRRRGGGGHHHH!! I'm so frustrated with myself! What really sucks about the whole situation is that I REALLY like the plan he gave me. I know that the food is totally doable and I absolutely LOVE the workouts. It really is about me getting serious and not telling myself that there's always tomorrow or that one meal can't make that big of a difference because it can. Not the meal itself, but the fact that 1 meal leads to 2 and 3 and 4 and you get the picture! Anyway, here's my workout update from today...

Training

Bench Press
WU - 12 @ 42#
10 @ 52#
8 @ 52#
8 @ 52#

Seated Cable Row
WU - 12 @ 55#
12 @ 70#
11 @ 80#
9 @ 85#

Shoulder Press
WU - 12 @ 10#
12 @ 20#
10 @ 25#
8 @ 25#

Skull Crusher
WU - 12 @ 10#
12 @ 15#
12 @ 12#
12 @ 12#

15# was really hard and I didn't have anyone to spot me so I went with 12# to avoid an impending forehead/face injury.

DB Curl
WU - 12 @ 12#
12 @ 15#
8 @ 20#
8 @ 20#

Knee Raise
3 X 15 @ 10#

Decline Crunch
3 X 15 @ 15#

Suppersetted Knee Raise and Decline Crunch

Cardio

Elliptical ~ 35:00 min ~ AHR - 150 ~ Calories - 336

njg13

01-01-2009, 04:20 PM

Good looking workout!!! 200# will come! Maybe try lower reps (like 5 or 6) for 200, then up the reps/lower the weight?? Then, next workout, try for a few more reps at 200!

Thanks! I'm not terribly worried about the weights. I'm just excited to see them going up. I'm willing to work and wait for it though.

I broke down and emailed Derek. I hated to. I had to do it really quickly or I wouldn't have sent it. I'm afraid he'll refuse to work with me anymore. THis past summer I was SO dedicated. SO much that one of the high school girls that ran with me called me the training nazi because it didn't matter what the obstacle was, I refused to give in. I haven't shown that resolve and it REALLY bothers me! Oh well, I guess for now it's a wiat and see kind of thing. Then just do what he says!

twinnett

01-01-2009, 05:20 PM

rubes00

01-02-2009, 01:46 PM

Hey I'm sure Derek won't refuse to work with you. If anything it's only going to help him work wtih you! He can't do his job if you're not being honest with him. Just finish these last 9 weeks strong and you'll be fine girl! And you have more than the 12 weeks to get the body of your satisfaction... you know that right ;)

njg13

01-02-2009, 09:22 PM

Friday, January 2, 2009

I have worked my butt off today!!! I went to the gym early have worked in the house ever since I came home. I moved furniture from one room to another and painted the hall and one room in the house. I also moved my treadmill and home gym. My fil used to be a barber and he had a barber shop behind our house. (it used to be his house) He doesn't use the barber shop anymore so I moved the treadmill, home gym and all of my other workout "stuff" to the barber shop. It's been in the laundry room, which made it cramped so I'm glad to have a spacious place for it. I'll still go to the gym for weights but I can use the home gym in a pinch and the treadmill any time of course. I'll take some pics tomorrow when it's sunny out. Moving all of that crap in the dark was quite interesting.

I emailed Derek and of course he got right back to me. You guys were right, he was supportive and told me not to dwell on the past and that I still have plenty of time to see some good results. I did notice last night that my arms (triceps especially) are getting bigger. I had my hand on my arm and thought it was swollen or had a bump, then I realized, hey! that's a muscle!! So, I think my workouts have made a difference and the last three weeks are probably similar to a bulking phase. But now it's time to stop eating crap and/or too much or too little and get my butt in gear. It's time to get back into the mindset that I have a mission and a goal and nothing can stop me. I do not have to give in to food. I saw a quote once, "Do not give up what you want most for what you want at the moment." I think that needs to become my mantra (of sorts) for the next 9 weeks. I had a great workout today and felt tired when I was done. You know, the kind of tired when you feel like if you went to sleep it would be the BEST sleep ever. Unfortunately I didn't go to sleep, but I bet I'll get a good night's sleep tonight! Here's my workout for today:

Cardio

Elliptical - HIIT-15 intervals(15sec/45sec) & LI Cardio - 37:42 ~ AHR - 158 ~ MHR - 174 ~ Calories - 401

Walk - 35:11 min ~ AHR - 137 ~ MHR - 154 ~ Calories - 295

Throw Downs - 3 X 15
Touches - 3 X 15

Total Calories Burned Today - 696

njg13

01-02-2009, 09:35 PM

Maybe you just need to find that balance between being a "nazi" and just eating whatever...I know that when someone gives me a plan that I have to eat certain foods at certain times, I just rebel...not b/c I'm deprived or anything..just a mental thing...just take it one day and one meal at a time! You can do it! And you know that Derek won't refuse to work with you! He wants to HELP you, not berate you!!! :D

Thanks! You were right, he was very supportive! I'm excited about getting back on track!

Hey I'm sure Derek won't refuse to work with you. If anything it's only going to help him work wtih you! He can't do his job if you're not being honest with him. Just finish these last 9 weeks strong and you'll be fine girl! And you have more than the 12 weeks to get the body of your satisfaction... you know that right ;)

Yeah, I know. I was honest, even though it was hard to admit to myself that I've screwed up. He said that I could get some good results in 9 weeks. I don't expect to be where I want to be in 12 weeks, I just hate that I've wasted time. Even more, I've moved backwards. But, I'm ready to put that behind me. I generally lose fat pretty easily, when I'm eating/exercising the way I'm supposed to. I've got the exercise down so now I just need to fix the food and hopefully I'll see some results before too long!

rubes00

01-03-2009, 08:19 PM

I hope you got a good night's sleep last night!!! Honestly once you go like 2 weeks or so with NO cheats, you'll feel much more compelled to staying on track.... believe me :)

Nice job kickin butt on the treadmill yesterday and getting your gym all moved around!

njg13

01-04-2009, 11:19 AM

HOLY CRAP!!!! I weighed this morning and my weight is WAAAAYYYY up. AThat really sucks, Guess I was eating even more than I thought. I'd be lying if I said it doesn't bother me, but, I am not dweling on it. I am following Derek's advice. I have 9 weeks to bust my ass and see some changes in my body. Honestly, it would surprise me if I lost a lot this week. In the past when I've eaten a lot like that and gained, it comes off pretty easily. We'll see. Full update later!

Brahette

01-05-2009, 11:02 AM

Happy New Year! Don't get too discouraged. You can still totally rock out! :cool: Just try to stick with it best you can. If you fall off the wagon a little bit, it's not the end of the world... just get back on and go full speed.

Verti-gal

01-06-2009, 12:25 PM

Its not about how many times you falter, its making sure the number of times you get up is one greater.

Plans like this do take a little getting used to, especially all at once. My advice, pick one item each week and focus on doing that well, once you've got that down move onto the next one. Its not so daunting that way and you can feel good about accomplishing the weekly goal while your on your way to making good habits overall.

njg13

01-07-2009, 04:42 PM

Hey girls, I haven't fallen off of the face of the earth! I am keeping up with everything and will hopefully get to post a full update later tonight. My sister got her wedding pictures today and of course I wanted you guys to see them. Ok, I know the pictures are really big. I have tried to make them smaller unitl I am just frustrated and don't want to mess with it anymore. At least you can see it, I guess. Both of the other girls in the pictures are my sisters. I still felt like a fat, old, ugly cow. I hate pictures!

http://s540.photobucket.com/albums/gg344/njg13/w2.jpg

http://s540.photobucket.com/albums/gg344/njg13/w3.jpg

http://s540.photobucket.com/albums/gg344/njg13/w1.jpg

twinnett

01-07-2009, 07:45 PM

Are we looking at the same pictures??? yOU look great!

rubes00

01-07-2009, 11:36 PM

Yes I agree... you look fabulous. So perrty :D
Hope everything is going okay with ya!!

Brahette

01-08-2009, 10:44 AM

Awww I love the pics!! You girls are so pretty!! And you can definitely tell you're sisters!! :)

Verti-gal

01-08-2009, 11:57 AM

Very nice, you girls look beautiful. And I love the cala lillies too.

And quick with the photos too. I got married in October and still haven't gotten my professional pics posted yet. So much to do so little time.

njg13

01-12-2009, 05:51 PM

Saturday, January 3, 2009

No workout

Sunday, January 4, 2009

No Workout

Monday, January 5, 2009

Squat
WU 12 @ 42
12 @ 62
12 @ 72
12 @ 82

Deadlift
WU 12 @ 55
12 @ 75
12 @ 85
12 @ 95

Leg Extension
WU 12 @ 70
12 @ 80
12 @ 85
12 @ 90

Leg Curl
WU 12 @ 70
12 @ 80
12 @ 90
12 @ 100

Seated Calf Raise
WU 12 @ 100
12 @ 100
12 @ 110
12 @ 110

Abductor
WU 12 @ 150
12 @ 160
12 @ 170
12 @ 175

Adductor
WU 12 @ 140
12 @ 175
12 @ 190
12 @ 200

Knee Ups
3 X 15 @ 10#

Decline Crunch
3 X 15 @ 15#

Time ? 79:00
AHR ? 137
MHR ? 175
Calories ? 662

Tuesday, January 6, 2009

Dips
WU 12 @ 50
12 @ 70
11 @ 80
12 @ 80

Pull Ups
WU 12 @ 50
12 @ 70
9 @ 75
6 @ 80

DB Side Lateral
WU 12 @ 10
12 @ 10
12 @ 10
12 @ 10

Tricep Cable Pressdown
WU 12 @ 30
12 @ 40
8 @ 42.5
8 @ 42.5

Cable Curl
WU 12 @ 10
12 @ 20
9 @ 30
5 @ 35

Time ? 35:58
AHR ? 117
MHR ? 153
Calories ? 215

Thursday, January 8, 2009

Deadlift
WU 12 @ 55
12 @ 95
12 @ 95
12 @ 95

Leg Press
WU 12 @ 150
12 @ 170
12 @ 190
12 @ 200

Lunges (Stationary)
WU 12 @ 30
12 @ 30
12 @ 30 (left) 8 @ 30 (right)
12 @ 30 (left) 8 (right)

Abductor
WU 12 @ 150
12 @ 165
12 @ 170
12 @ 180

Adductor
WU 12 @ 150
12 @ 180
12 @ 195
12 @ 205

Seated Calf Raise
WU 12 @ 100
12 @ 110
12 @ 110
12 @ 110

Friday, January 9, 2009

Bench Press
WU 12 @ 45
12 @ 55
12 @ 60
12 @ 65

Seated Cable Row
WU 12 @ 60
12 @ 75
12 @ 85
9 @ 90

Shoulder Press
WU 12 @ 15
12 @ 20
12 @ 25
9 @ 25

Skull Crusher
WU 12 @ 10
12 @ 12
10 @ 15
12 @ 15

DB Curl
WU 12 @ 12
12 @ 15
9 @ 20
10 @ 20

Saturday, January 10, 2009

Squat
WU 12 @ 52
12 @ 72
12 @ 82
12 @ 92

Stiff Leg Deadlift
WU 12 @ 55
12 @ 75
12 @ 85
12 @ 85

Leg Extension
WU 12 @ 75
12 @ 85
12 @ 85
12 @ 90

Leg Curl
WU 12 @ 75
12 @ 90
10 @ 100
9 @ 100

Standing Calf Raise
WU 12 @ 92
12 @ 112
12 @ 112
12 @ 112

Abductor
WU 12 @ 160
12 @ 170
12 @ 175
12 @ 180

Adductor
WU 12 @ 170
12 @ 195
12 @ 205
12 @ 205

Sunday, January 11, 2009

Elliptical ? 15 HIIT intervals & 20 minutes cardio

Time ? 35:00
AHR ? 168
MHR ? 185
Calories ? 384

njg13

01-12-2009, 06:03 PM

Monday, January 12, 2009

Well, it's been a while since my last update. I just posted all of my workouts. Food has been better. Not perfect, but better and I'm ok with that. I figure I can only take it one day at a time. I can tell I'm getting stronger. One of the girls I've been working out with's boyfriend was at the gym the other day. He plays highschool football. He was riding us for being "wimpy" girls and not bench pressing much. My friend told him he should try to match me on legs. He took the challenge. I must admit I was a little nervous. The deal was, we would do one rep on the leg press and increase the weight until one of us couldn't lift it. He got to 390#, BARELY. I GOT TO 400#!!!! He couldn't do 400#! The machine maxed out at 390 and we added a 10# add on. I couldn't believe I culd lift that much! Granted, it was only one rep and not a great indicator of my strength. But, I, a GIRL, beat a linebacker!!!! He just stood there shaking his head and said "DAMN!" Needless to say, I felt good! Anyway, workouts have been good, looking forward to this week!

Training

Dips
WU 10 @ 65
8 @ 80
8 @ 80
8 @ 90

Pull Ups
WU 10 @ 65
8 @ 80
7 @ 90
6 @ 90

DB Side Lateral
WU 10 @ 12
8 @ 15
8 @ 15
8 @ 15

Tricep Cable Pressdown
WU 10 @ 35
8 @ 42.5
8 @ 42.5
8 @ 45

Cable Curl
WU 10 @ 20
8 @ 30
8 @ 30
6 @ 30

Time - 30:36
AHR - 122
MHR - 155
Calories - 205

I'm on my way to do cardio now, will add those totals later tonight or in the morning.

Verti-gal

01-12-2009, 06:13 PM

Awesome job on the leg press!!! Congrats. Way to make those boys cry :D

njg13

01-12-2009, 07:34 PM

Awesome job on the leg press!!! Congrats. Way to make those boys cry :D
It felt SOOOO Good! Just makes me want to do more!

Monday, January 12, 2009 (cont.)
Ok, so for cardio, I did a mix of dance, jump rope, jumping jacks, etc. Basically, got my heart rate up and kept it up. I love to dance so time flies.

Time - 37:46
AHR - 132
MHR - 150
Calories - 293

rubes00

01-12-2009, 09:16 PM

LOL that's so funny about the leg press... nice job chica :D:D

Glad you're still around ;)

Brahette

01-13-2009, 12:03 PM

LOL @ the leg press!! That's freakin awesome!!! :D

njg13

01-18-2009, 02:15 PM

Wow! It's been a long time since I've been on. Still hanging in there, I'll post my updates later. I really need to get back into the habit of logging in daily!

Brahette

01-19-2009, 10:46 AM

Glad you're still alive :)

njg13

01-22-2009, 08:22 AM

Well as you can see I've not done a very good job of making a habit of logging in. We haven't had school in a week because of weather. It's been good for me because I've spent a lot of time thinking. There are some things I want to change and this has given me the time to reflect on that. I haven't stopped working out though. I've been pretty much everyday, except my rest day. Also, I joined a challenge! This is a BIG step for me. The gym where I work out is having a 10 week challenge and the winner gets a vacation. I'm sure it'll just be a weekend kind of thing but it's not really about the vacation for me. I am debating on what to wear in my start pictures. So far, the girls are wearing their bathing suits but I don't know that I'm ready for that. I was thinking a pair of short, fitted shorts and a fitted tank top. The challenge officially started yesterday but the lady that's doing the women's pictures wasn't there so she's doing mine today. I keep going back and forth about the possibility of just wearing a sports bra in my pictures (and shorts of course!) but I am so self conscious. No one will see the pictures unless I win. In which case, they'll be posted for EVERYONE to see. Part of me says, hey if you make a big enough change to win, and look great, who care if they see it but then there's the part of me that's so ashamed of the way I look right now. AAAARRRRRGGGHHH! See, this is what I'm dealing with! It's driving me nuts! So anyway, I'm not going to go back and post all of my workouts, just the one from yesterday because that's when the challenge started. I am really excited about having something to work toward.

njg13

01-22-2009, 08:31 AM

Wednesday, January 21, 2009 ~ Day 1

I can't believe I joined a challenge!

Training

Dips
WU - 10 @ 65# BW
8 @ 80# BW
8 @ 80# BW
9 @ 90# BW

Pull Ups
WU - 10 @ 70# BW
8 @ 80# BW
7 @ 80# BW
6 @ 80# BW

DB Side Lateral
WU - 10 @ 12#
8 @ 15#
8 @ 15#
8 @ 15#

Tricep Cable Pressdown
WU - 10 @ 30#
8 @ 35#
8 @ 35#
8 @ 35#

Bicep Curl Machine
WU - 10 @ 30#
8 @ 50#
8 @ 50#
8 @ 50#

Time - 25:40
Avg HR - 133
Max HR - 157
Calories - 202
[/b]

Cardio

Bike ~ 36:03 min ~ AHR - 146 ~ MHR - 161 ~ Calories - 334

Nutrition

I didn't track my food, but I ate like crap.

hopefulbee

01-22-2009, 08:34 AM

No one will see the pictures unless I win. In which case, they'll be posted for EVERYONE to see. Part of me says, hey if you make a big enough change to win, and look great, who care if they see it

Listen to the first part of you!! Those type of pictures are what motivate others to follow in your footsteps. They're what set you apart from the next woman and allow others to gain strength from your confidence. I think you should put that bathing suit on and stand tall!
Besides, taking those beginning pictures can motivate you to stay focused. It almost gives you a side goal of making sure you stick to your clean eating and exercise to replace them with the new hot woman I'm sure you'll be!! :)
Good Luck!!!

Brahette

01-22-2009, 10:54 AM

Congrats on joining the challenge!! That's so awesome!! :) And I say go all out with the pics, especially if you're the only one seeing them right now. What do you have to lose? You'll just have even more motivation!! :)

njg13

01-24-2009, 08:24 AM

I'm posting Thursday and Friday's updates together. The past couple of days have been pretty good. I still feel good about the challenge. I haven't had my pictures taken yet, having timing issues. I'm going tomorrow to have them taken. I had a minor leg setback on Thursday. I was doing lunges when i felt a pop in the middle of my left quad. The problem is there's nothing there that should be popping. I think I may have overstretched a tendon. It only hurts when I do lunges with my left leg back. So, I'm taking a few days off of lower body weights. I'm going to do upper body and some extra cardio on the days when I would normally do lower body. It'll be good to burn as many calories as possible. On Friday night I went to a kickboxing class. It was fun and the instructor was awesome! There were parts of the class where I felt like I was getting a really good workout and parts where I probably could have been at a higher intensity. I'll go back for sure but probably try to find ways to kick it up to the next level for myself. I have been weighing myself and my weight is going down. However, I am only counting Wednesday as my official weigh in days to allow for flucuations due to water, etc.

Thursday, January 22, 2009 ~ Day 2

Training

Deadlift
WU - 10 @ 65#
8 @ 105#
8 @ 105#
8 @ 105#

Leg Press
WU - 10 @ 200#
8 @ 230#
8 @ 230#
8 @ 250#

Abductor
WU - 10 @ 160#
8 @ 175#
8 @ 180#
8 @ 180#

Adductor
WU - 10 @ 175#
8 @ 190#
8 @ 205#
8 @ 205#

Lunges
WU - 10 @ 30#
2 @ 30#
This is when my leg popped. Ouch!

Seated Calf Raise]
WU - 10 @ 110#
8 @ 110#
8 @ 110#
8 @ 110#

Time - 46:04
Avg HR - 144
Max HR - 168
Calories - 417

Cardio

Bike ~ 35:00 min ~ AHR - 155 ~ MHR - 167 ~ Calories - 361

Nutrition

I would say my food was ok today.

Friday, January 23, 2009 ~ Day 3

Cardio

Kickboxing Class~ 80:26 min ~ AHR - 137 ~ MHR - 183 ~ Calories - 674

Nutrition

Food is getting better. I'll start posting my log next week.

njg13

01-25-2009, 07:56 PM

Had a great weekend! I didn't mention this earlier becasue I hadn't completely made up my mind but, I have decided not to use Derek's diet plan for the challenge. I don't do a very good job of sticking to it and therefore haven't seen any results. Maybe I'm just not ready for that type of diet. Also, I think for my body, it's just too much fat. I am still going to take the supplements Derek suggested. The owner of the gym where I go has also offered to help me throughout the challenge. He said he'd write a diet for me and a work out plan. I am going to tell him to incorporate as much of Derek's workout plan as possible because I really like it. He thinks I need to change it up about every two weeks. He also wants to add a circuit between each of the changes. He said he'd train me a few times and that I can work out with him anytime he's there. I really want to do well in this challenge, even if I don't win, and I feel like someone who is here in person, watching me to make sure I am exercising right and can see in person the changes that are occuring is the best thing for me right now. After this 10 weeks, I may try Derek's diet again. BTW, the guy that's helping me isn't going to charge anything to do it! He's really nice and knows that I was apprehensive about doing the challenge in the first place. Can't pass up free training!!! So, when I woke up Saturday morning, I set a goal to have no bad carbs for 3 days. I have made it through 2 full days. The only carbs I've had are 1/2 cup of oatmeal on Saturday and an apple on Sunday. (P.S. - I really want to go more than 3 days, but I'm taking it 3 days at a time.)

I was bored out of my mind Saturday and just laid around the house. But, I think I needed that becasue things have been so chaotic lately that I haven't had the chance to just be lazy. It felt good to rest.

Sunday was pretty good too. Did my dad's deposit at his office, went to the gym for cardio and picked up dog food and chicken. I finished my lesson plans and have a little laundry to do and then I'm off to bed.

Saturday, January 24, 2009 ~ Day 4

Rest Day

Nutrition

I would say my food was good.

Sunday, January 25, 2009 ~ Day 5

Cardio

bike ~ 20 min/elliptical 20 minutes
Great Abs Guaranteed (I love this ab workout!)

Nutrition

Food today was great! I'm going to start posting my log tomorrow.

njg13

01-27-2009, 07:21 AM

Monday, January 26, 2009 ~ Day 6

I took another peek at the scale, it's still going down!!! I have my first "official" weigh in tomorrow. Had a great day at the gym. Burned 400 calories in cardio. I decided to make it a goal for myself to reduce the amount of time it takes to burn 400 calories. I know, I'm so competitive, I'm competing against myself! Anything that motivates me is great though!

Training

Dips
WU - 10 @ 65# BW
8 @ 80# BW
8 @ 80# BW
8 @ 90# BW

Pull Ups
WU - 10 @ 65# BW
8 @ 80# BW
8 @ 80# BW
8 @ 90# BW

DB Side Lateral
WU - 10 @ 12#
8 @ 15#
8 @ 15#
8 @ 15#

Tricep Cable Pressdown
WU - 10 @ 30#
8 @ 35#
8 @ 35#
8 @ 35#

DB Curl
WU - 10 @ 15#
8 @ 20#
8 @ 20#
8 @ 20#

Time - 28:35
Avg HR - 129
Max HR - 151
Calories - 214
[/b]

Cardio

Elliptical ~ 36:24 min ~ AHR - 161 ~ MHR - 180 ~ Calories - 400

Nutrition

M1 - 1/2 protein pancake
M2 - 5.5 oz chicken, 56g whole grain pasta, 10 oz coke zero
M3 - 1/2 protein pancake
M4 - 5.5 oz chicken, onion, 1tbsp light mayo

rubes00

01-27-2009, 09:49 AM

Hey girl. Yipee on the scale moving down!! That's always good to wake up to :D

Your DB curls are looking good!!

Brahette

01-27-2009, 10:45 AM

Great workouts lady! Yay for pound lossage!! :) Are you still doing Scivation or did you switch it up?

njg13

01-28-2009, 08:16 AM

Hey girl. Yipee on the scale moving down!! That's always good to wake up to :D

Your DB curls are looking good!!

Thanks! I'm still not seeing much of a muscle but I think that's because I have too much bodyfat. I'm hoping it will peek out as the fat comes off.

Great workouts lady! Yay for pound lossage!! :) Are you still doing Scivation or did you switch it up?

Thanks! I'm really excited to see the scale start moving. I did switch it up some. I just was not losing anything and I honestly felt like I needed something different. The guy that owns the gym where I work out is helping me. See below for this week's loss.....:)

njg13

01-28-2009, 08:24 AM

Tuesday, January 27, 2009 ~ Day 7

It was a good day. Hubby wanted to go out to eat and see a movie so I thought I'd use that as my cheat meal. So, we went to the restaurant, the waitress forgot to enter our order and by the time she realized it, it was too late to eat and make the movie. We took our food to go and shared a popcorn and coke at the movies because we were both really hungry. So, now I have this meal, that I paid for, and I feel like I've already cheated by eating the popcorn. What to do, what to do???

When I typed in my food, I saw why I was so hungry, I didn't eat enough yessterday. I had a meeting after school which threw my schedule off, but I didn't realize how little I ate.

Training

Rest Day

Cardio

Rest Day

Nutrition

M1 - 1 protein pancake, 1/2 cup unsweeted applesauce
M2 - 5.5 oz chicken, 2.5 cups lettuce, 2tbsp boiled egg, 2tbsp cheese, 2 tbsp light dressing, 15 grapes, 1 tbsp chicken salad, 10 oz coke zero
Snack - 10 almonds
M4 - (not really a meal) popcorn & coke

njg13

01-28-2009, 08:28 AM

Ok, so I weighed this morning and i officially lost 7.5 pounds this week!!!!

I am soooo excited. I was worried about changing my diet and wondered if it was really the right thing to do. But, I feel a lot better, have more energy and the pounds are coming off, so I think I made the right decision. I don't expect to lose that much every week, but either way, I'm excited today!!!!!

twinnett

01-28-2009, 08:39 AM

Wow..awesome!! And that's after salt filled popcorn??

Brahette

01-28-2009, 10:57 AM

Congrats on the pound lossage girl!! That's so awesome!! :) I'm just trying to figure out what I'm going to do for the time being. I have so many things coming up that keep getting in the way of my Scivation routine, I think I may have to take a break from it till I can really dedicate myself.

njg13

01-28-2009, 04:31 PM

Wednesday, January 28, 2009 ~ Day 8

WARNING:Today is my "cheat day", yep all day long, and I took full advantage of it. I felt guilty at first but I also know that I need to have a cheat day/meal to keep my body in check. So tomorrow is back to the grindstone, but for today, beware, my food is AWFUL!!! (but yummy! ;))

I took it easy on some of the leg exercises because this was my first day back on legs since I hurt my leg last week. I tried lunges but they still hurt, so I didn't do them. Everything else was good. I think I need gloves or something, my hands are getting callused and I feel like I need a better grip on some of the weights. I would like to get my training time down some. I feel like I'm wasting time or resting too much. Just doesn't seem like it should take that long. On cardio, I forgot to start my monitor so while the time and distance is correct, I actually burned more calories, it was off for the first 5 minutes of running. I haven't been running lately and I realized tonight how much I miss it. I set a goal for myself...I used to run a 5k in about 33 minutes. I'd like to get to where I can run it in 30 minutes, then walk for 5 and make that my 35 minutes of cardio. I've noticed that when I was running, my legs looked much leaner and didn't have the cellulite that they have now. I'm going to use the elliptical and bike for my interval days and run on all other cardio days. There is a Law Enforcement Memorial 5k on May 9th. Last year my time was 33:18. I want to beat that time this year so I'm going to start training hard now!

I ate my food from last night for lunch/dinner. It was really good at the time, but made me feel full and eventually sick. I don't know that I'll eat anything else tonight. I know that's not good, but I kinda think if I eat, I'll be sick. This was a great reminder of what crappy food does to your body!!!

Ok, off to clean house. We're having a Super Bowl get together on Sunday and I don't want to have to clean Saturday. I LOVE football!!!!

Training

Deadlift
WU - 10 @ 65#
8 @ 115#
8 @ 115#
8 @ 115#

These were hurting my hands because the weights are so heavy. (for me, at least)

Leg Press
WU - 10 @ 200#
8 @ 200#
8 @ 200#
8 @ 200#

Abductor
WU - 10 @ 160#
8 @ 170#
8 @ 180#
8 @ 180#

Adductor
WU - 10 @ 175#
8 @ 190#
8 @ 205#
8 @ 205#

Lunges
Ouch! Skipped these.

Seated Calf Raise]
WU - 10 @ 110#
8 @ 110#
8 @ 110#
8 @ 110#

Time - 39:58
Avg HR - 125
Max HR - 156
Calories - 279

Cardio

Run~ 24:00 min ~ 2 miles
Walk ~ 11:00 min ~ .77 miles
AHR - 158 ~ MHR - 185 ~ Calories - 346

Nutrition

M1 - Iced mocha coffee drink, cream cheese pastry
M2 - (this was my food from the restaurant last night)chicken (with tomatoes, bacon, bbq sauce and cheese), mashed potatoes, green beans, pepsi, skim milk

Too full to eat anything else, might try to have a protein pancake later...

njg13

01-29-2009, 08:59 AM

I know I deserve a slap on the hand for this, but I just couldn't help it... I weighed this morning, just to se how much damage my cheat day might have caused. My weight was the same! Originally it stopped at a half pound higher, which would have been ok too, but it settled on the same as yesterday. I was so excited! So, it's back to no bad carbs, and eating right today. So far, I'm doing good.

Brahette

01-29-2009, 10:44 AM

Yay for cheat days!! :) Glad you enjoyed it! Good luck on that 5K in a few months, I bet you can beat your old time!! :)

njg13

02-02-2009, 04:14 PM

Wow! I just realized that I have several days of updates to enter. I've been pretty busy. I'll get them in when I can. I keep everything on paper, goodness knows my brain couldn't hold it all!

Brahette

02-11-2009, 04:20 PM

Just stopping in to say hello! :)

njg13

02-21-2009, 08:56 AM

Ok, so I wish I had some long, heart-felt reason why I've not been logging on, but I don't. I've just not been getting on here much. I have still been working out and eating like crap, what's new huh? It seems like before I tried to follow a "plan", when I was just winging it, I did so much better. Or at least I lost weight. I know I wasn't eating enough but trying to find the balance is the hardest thing for me. Here I find myself with 38 days of my challenge left, looking no different than when I started. I seriously have to get my butt in gear. I don't care if I lose. I do care that I wasted 10 weeks of my life on absolutely nothing. Yes, I lifted, yes, I did cardio, but I also did everything to sabatoge what I was doing in the gym. I have to buckle down and get serious with myself. If I want to see results I am going to have to take complete control. Everyone always says diet is 90% of the equation. I believe that but I don't behave like I believe it. I tell myself that I know my body and I can do this or that to make up for whatever I'm doing now, tomorrow, when I really start. Well enough tomorrows have passed. I'm tired of spinning my wheels. Even more I'm tired of spending so much time in the gym for nothing! I know what to do (kind of), it's just time to do it! So, I hope to be on here more often, telling yo all about the sucess I'm having instead of griping about the failures and promising to do better later.

rubes00

02-22-2009, 07:27 AM

Hey keep your head up :D Don't ever look at it as a waste of time... just getting your feet wet maybe? It takes a while to make a lifestyle change... Im sure you'll get the hang of it one of these days ;)

Brahette

02-23-2009, 11:59 AM

Keep your chin up, lady! :) Maybe set small goals for yourself every week, day, etc. If, for instance, you've been eating too much chocolate (or whatever), you can be like "Today, I will not have chocolate (or only one piece, etc)." If you take it one day at a time and commit to whatever your goal is that day, it may help you stick to it :)

Verti-gal

03-05-2009, 08:55 AM

Ditto Ruby and Becca. A lifestyle change takes a while and 99.99% of the time it fails if you try to do it all at once. Baby steps, use the small goals to get yourself on the right track. Did you know it takes 21 days to make something a habit? Drastic changes are not going to happen over night. Decide where you want to start and set small goals to get yourself to where you want to be.

If food is your major issue maybe start by making your first goal to log your food everyday in sparkpeople or fitday or whatever nutriton site you use. And it doesn't matter what your food is at this point, just log it. Then your next goal can be to start tweaking what your eating.

Looking at the days you've listed your food on here it doesn't look like your eating enough. Its incredibly easy to sabatoge a diet by not eating enough until your body gets ravenously hungry and causes you to go way overboard. Having your food tracked will give you a great starting point to allow you to identify patterns and figure out what changes you need to make.

njg13

03-05-2009, 10:39 AM

That thumping you've been hearing? Oh, that would be the wagon I fell off of as it continues to roll over me, back and forth, back and forth. I haven't been to the gym in over a week, probably close to two and it feels like it's been over a month. I so miss the feeling I got, both physical and mental, when I was going everyday. Luckily, I haven't gained anything. Of course, I've also not made any progress. I know I have it in me. It's like on one hand I WANT it SOOOO bad but on the other hand, I'm not making the sacrifices and commitments that I need to in order to get what I want. I've questioned that maybe I don't really want it as bad as I thought, but I honestly don't think that's the case. Not really sure what's going on.

Looking at the days you've listed your food on here it doesn't look like your eating enough. Its incredibly easy to sabatoge a diet by not eating enough until your body gets ravenously hungry and causes you to go way overboard.

I totally think this is a big part of my problem. When I eat according to "plan" I feel so full even though my body has not gotten all of the nourishment that it needs. Therfore, I eventually find myself craving EVERYTHING and feeling like I need to eat EVERYTHING! i like the idea of taking it one step at a time. I know that I have no patience when it comes to seeing results. I want to see something happen NOW.

My biggest issue is that I need to lose a lot of body fat. I think I have decent muscles under all the fat, it's just losing the fat that kills me.

Brahette

03-05-2009, 10:51 AM

Hey girl! Don't get yourself down. YOU CAN DO THIS!!! :) Something that I'm thinking of doing that may help you - plan on giving yourself a reward at whatever goal you want to reach. You can do a small reward (a new shirt, etc) at the end of every week, or maybe a big reward at the end of 12 weeks (vacation, shopping spree, etc). You need to figure out what keeps you motivated and that will help you stick with it! :)

njg13

03-06-2009, 10:21 AM

Yesterday and today have been pretty good so far. I am working on the food stuff. I am keeping a written log but I am not going to post it here. I know I'm not eating the way I should. Yesterday I didn't eat anything that was bad/unhealthy but I know I didn't eat as much as many people would say I should. In the past when I try to post my food here, I feel so guilty because my diet never seems to be up to par with where I think it should be. Then I get that whole, "I've already screwed it up/I should know I can't follow a plan" attitude and it just goes downhill from there. So, I decided to write everything down and take baby steps in making changes. Verti - thanks for that suggestion! Getting back into the habit of working out shouldn't be too hard because I really enjoy it. I've been grouchy the past few days and I think that's why. I am also setting some very short term goals. Last year I lost almost 60 pounds and that was one thing that really worked for me. I would set a goal to lose a half pound or a pound with in 3-4 days and because the time was so short, I was able to say, "I can eat this now and catch up later/next week" One thing I have going for me is that I do know my body pretty well. I can look at what I've eated and my activity and almost always tell you what the scale will say the next day. And yes, I know not to rely on the scale as my only measure. I'm also monitoring measurements, bmi and body fat. The scale is just the most accessible and right now I have plenty of fat to lose so the scale is a good way for me to monitor that. Wow, I'm rambling on. Sorry, just getting it all out.

Verti-gal

03-06-2009, 10:52 AM

Brahette

03-06-2009, 10:55 AM

HOORAY!!! :cool: You've got this girl!!

njg13

03-06-2009, 05:11 PM

Great to hear your getting things under control on the food front. That's a big step forward in the bodyfat battle. Its great your at least writing everythng down. Have you thought about tracking in something like sparkpeople? That way you'll have cals and macro counts too, and you can do this without sharing them.

Yeah. I actually have a sparkpeople account. I used to log everything I ate, when I ate it. It got a little tedious when I started eating 5-6 meals a day. I am going to make sure I write everything down and I might enter it oncea day or every few days to make sure my macros are in check.

Verti-gal

03-07-2009, 01:35 PM

Yeah, I do the 6 meals a day thing in sparkpeople too. They've now got a feature where you can copy a meal from one day to the next which saves a lot of time, especially if you are eating the same things every day.

njg13

03-08-2009, 07:50 AM

They've now got a feature where you can copy a meal from one day to the next which saves a lot of time, especially if you are eating the same things every day.

Good to know, that was always frustrating to me.

njg13

03-08-2009, 08:18 AM

Saturday, March 7, 2009

I went back to the gym! Yay me! It felt so good but I felt so weak! I did cable crossvoers, which I haven't done in a long time, and I know my form was horrible because I literally couldn't remember the movement. It felt weird.

I had a really active day. I tried to get in as much cardio as possible. In the morning I did the Slim in 6 Video. I know it sounds dorky but I knew it would get my heart rate up and it incorporates some strength-type exercises and I just like it! After I finished that, I just did some random stuff like jumping jacks, jump rope, and step. Then, in the evening I did the random stuff again. Basically, i have no life. My husband is on second shift so he's gone all night, I figured what the heck!

I also spent some time evaluating what I am doing, what my goals are and what I need to do to get there. I remembered that when I first started, I followed a workout plan that worked each muscle group once a week and I really liked it. The plan is in the Team Scivation book "Game Over - Volume 4". Right now my main goal is to lose body fat and to do that I need to make sure I'm getting in cardio. Lately it seems like I spend all my time on weights and run out of time to do cardio at the gym. Then I promise I'll do it at home, which rarely happens. I know that the weights are essential to getting the results that I want, however, I think right now I need a plan where I don't spend as much time on weights so that I can get my cardio in. I am going to be using the video for some cardio so that will give me a little extra muscle work (squats, bicep curls, push-ups, etc). As I lose the fat, I will reevaluate and add more weights. What do you all think?

As far as food, I'm just taking it one day at a time. I feel good about Saturday. I'm trying hard not to feel guilty for not eating enough. I'm actually trying to disassociate guilt with food altogether. That's a problem for me. I feel guilty if I eat too much, the wrong stuff, too little, etc. Drives me nuts!

Well, I've rambled on long enough. Off to work at my dad's ofice and then tothe gym. I miss that place SOOO much. When I walked in, it was like being home.

P.S. - Question about warm-up sets...Do you do one warm up set at the beginning of your workout or one warm up set before each exercise?

Training

HS Iso Bench Press
15 @ 20# each side
7 @ 20# each side
5 @ 20# each side

Pec/Dec
15 @ 40#
12 @ 50#
10 @ 50#

Cable Crossover
15 @ 5#
12 @ 10#
10 @ 10#

This weight was too light; the whole exercise was awkward.

Incline DB Press
15 @ 10# ea
12 @ 15# ea
10 @ 15# ea

Knee Raise
1 X 15

Decline Crunch
2 X 15

Back Extension
3 X 15

Training Totals

Time - 39:13
Avg HR - 136
Max HR - 164
Calories - 321

Cardio

Slim in 6 Video - 45:30 min ~ AHR - 148 ~ MHR - 176 ~ Calories - 434
Random Exercises - 24:09 min ~ AHR - 148 ~ MHR - 179 ~ Cal - 228
Random Exercises - 51:25 min ~ AHR - 126 ~ MHR - 152 ~ Cal - 370

Brahette

03-09-2009, 12:25 PM

Congrats on getting back in the gym!! :cool: Great job!! Hopefully that Scivation book will help you out :) As for warm up sets, I do a warm up for each exercise.

Brahette

03-13-2009, 04:07 PM

Just poppin in to say helloooooo!! :)

njg13

03-29-2009, 08:56 AM

Saturday, March 28, 2009

On Saturday, I went to the gym for the first time in almost 3 weeks. Everyone, including me has been sick, and I've been super lazy. I feel so weak. When I was there I felt like I could cry, literally. I felt sad because I miss being there. I felt SO much guilt for not having gone. I feel sad for what not going has done to my body. I felt embarrassed that it's been so long since I've been. The guilt is the one that really gets to me. Oh well, I guess that's life. :(

Training

Leg Press
15 @ 150#
15 @ 160#
15 @ 170#

Leg Curl
15 @ 55# (This was too easy)
15 @ 65#
15 @ 70#

Supersetted Leg Press and Leg Curl

Adduction
15 @ 145#
15 @ 150#
15 @ 155#

Abduction
15 @ 130#
15 @ 135#
15 @ 140#

Supersetted Adduction adn Abduction

Seated Calf Raise
3 x 15 @ 90#

Training Totals

Time - 27:05
Avg HR - 131
Max HR - 149
Calories - 207

Cardio

Run/Walk ~ 2.6 miles ~ 37:03 ~ AHR-182 ~ MHR-198 ~ Cal-498

njg13

03-29-2009, 09:08 AM

Sunday, March 29, 2009

2 days in a row? My body is like WTF? I'm feeling some DOMS in my legs today and that's great. Had a great upper body workout today. Supersetted everything. My shoulders have always been weak but they are super weak now! Oh well, I am going to take my time building them back up because I don't want to hurt them. Didn't have my hr monitor so I don't know how many cals I burned but I would love to know because I never stopped moving.

Training

HS Iso Bench Press
15 @ 20# each side
15 @ 20# each side
13 @ 20# each side

Lat Pulldown
15 @ 40#
15 @ 55#
15 @ 55#

Supersetted HS ISO Bench Press and Lat Pulldown

Front Pec/Dec
15 @ 50#
15 @ 50#
15 @ 50#

Cable Row
15 @ 50# ea
15 @ 50# ea
15 @ 55# ea

Supersetted Pec/Dec and Cable Row

Shoulder Press
15 @ 10#
15 @ 10#
15 @ 10#

Straight Arm Pressdown
15 @ 20#
15 @ 20#
15 @ 25#

Supersetted Shoulder Press and Straight Arm Pressdown

Bicep Curl
15 @ 15#
15 @ 15#
15 @ 15#

Tricep Pressdown
15 @ 25#
15 @ 25#
15 @ 25#

Supersetted Bicep Curl and Tricep Pressdown

Training Totals

Time - 43:52

Cardio

Elliptical - 20:00 min

Brahette

03-30-2009, 11:54 AM

Awww so sorry you've been sick :( It's that season! Great workouts... I'm sure it felt awesome to be back in the gym! :)

twinnett

03-30-2009, 06:11 PM

Hey there..like the new avi!! Glad to see you back at it and feeling better!

Verti-gal

03-30-2009, 07:02 PM

Glad to see you back and feeling better. Nice looking workout there, bet it feels great to be in the gym again.

If it saves you some typing, to denote a superset I've seen people use the A1) A2) before the first set and B1) B2) for the second set etc.

rubes00

03-30-2009, 08:02 PM

Hey girl! Good to see you back on here :) I have the Slim in 6 vids too.. the last one is freakin tough :eek: Have you ever done the whole 6 weeks??

njg13

04-04-2009, 12:12 PM

Hey girl! Good to see you back on here :) I have the Slim in 6 vids too.. the last one is freakin tough :eek: Have you ever done the whole 6 weeks??

Yeah, kinda. When I first started losing weight, that's what I did. I did the middle one pretty much everday and ran about 3 miles a day. I look back now and wish I was still that motivated. But I am determined to get that back.

njg13

04-04-2009, 12:21 PM

Wednesday, April 1, 2009

Training

Leg Press
15 @ 170#
15 @ 180#
15 @ 180#

Dead Lift
15 @ 65#
15 @ 65#
15 @ 75#

Leg Extension
15 @ 60#
15 @ 70#
15 @ 70#

Abductor
15 @ 130#
15 @ 130#
15 @ 130#

Adductor
15 @ 145#
15 @ 160#
15 @ 160#

Seated Calf
15 @ 90#
15 @ 90#
15 @ 90#

No cardio, shame, shame on me!

njg13

04-04-2009, 12:56 PM

Saturday, April 4, 2009

Sorry, this will probably get long. That's what happens when you're a slacker and have to do several days at once. :( I took off Monday and Tuesday. Monday I had a dr appt for a consultation to have the Essure procedure done. It's a form of permanent birth control. I go back this Thursday to have it done. I'm super excited! I hate birth control pills and I'm hoping that when I come off of them, my moods will level out and there will be a positive effect on my body. I worked out Wednesday and it was awesome. I did legs and really stayed focused. I'm still feeling the DOMS! Didn't workout Thursday or Friday; no excuse, just lazy. Worked out this morning. Pretty good workout. I still feel really weak, but I'm determined to get my strength back. Any of you ever took time off? How long did it take to get back to where you had been?

I've been thinking a lot about summer coming up. We spend almost every weekend, and sometimes the whole week at the lake. I remember how depressed I always am because I look horrible in a swimsuit. I want so bad to be able to put on a bathing suit and not be embarassed for people to see me. Last year there was a girl in a 2 piece standing in knee high water talking to these 4 guys. Now, I would not have worn a 2 piece if I were her, but I would give anything to have the confidence she had. She was laughing and having a good time and I just lay on the boat because I don't want anyone to see me. Last summer it took about 5 trips to the store to buy a bathing suit. The first trip I went alone, put one on and started crying right there. I was so upset that I was shaking and just left. I do not want this summer to be that way!

I totally blew the challenge that I was doing at the gym. But I'm not dwelling on that. Instead, I am going to design my own, 8-week, self-challenge. I am going to do the cut diet and a variation on the workouts from the Scivation books. I really do LOVE their workouts. Before I got a plan from Derek, I did the cut diet on my own and did ok as far as not cheating. I had trouble getting it all in but I am going to try extra hard to do that this time. I have more knowledge going into it about what kind of preparation it will take. I found some fully cooked, boneless, skinless chicken. It's more pricey than the raw stuff but I bought some anyway to use when I don't have time to cook. I figure I am willing to spend a little extra if it means I can make this work. I am going to be better about posting here to keep myself accountable. I am also doing a 5k around the middle of May so I'll be training for that too. I really would like to have a lower time this year than last year. So, that's where I'm at.

Training

Smith Machine Bench Press
15 @ 32#
15 @ 42#
15 @ 42#

HS Iso Lateral Row
15 @ 25# each side
15 @ 30# each side
15 @ 30# each side

Shoulder Press
15 @ 10#
15 @ 10#
15 @ 10#

Supersetted Row and Shoulder Press

Back Extension
15 @ 10#
10 @ 10#
5 @ no weight

I could really feel this in my back and I didn't want to hurt myself.

Bicep Curl
15 @ 15#
15 @ 15#
15 @ 15#

Skull Crusher
15 @ 10#
15 @ 10#
15 @ 10#

Supersetted Bicep Curl & Skull Crusher

Cardio

Bike - 30 min ~ 7.62 miles~ Calories - 216
Walk - 21 min ~ I put the incline at 15 and reduced by 1 each minute. Then walked at 0 incline for 5-6 minutes

njg13

04-05-2009, 09:23 AM

Ok, I am OFFICIALLY disgusted and totall pissed at myself!!!! I am at the gym and I just saw the pictures of the people who were in and won that challenge I was in. You know the one where I got lazy and wimped out. Well, I could have totally rocked that ****! I could have won! I know I could have! I know my body and I know I could have gotten as good or better results than the people who were in it. Oh, it makes me so mad! I just want to SCREAM!!!!! Oh well, I gues I just need to direct that frustration at the next 8 weeks and making myself better. Still pisses me off. Damn!

twinnett

04-05-2009, 10:42 AM

njg13

04-05-2009, 12:50 PM

I feel you...I wimped out on the challenges I was going to do too and I'm so pissed b/c I haven't made ANY progress and have actually gained since then!! grr..oh well..only look forward right??? Good luck on your new plan!!

Thanks Tara! I agree that we can only look forward. I just had what was one of my best workouts ever. I thought I was going to puke...more than once. I think it's becaue I was so mad at myself. Off to shower and then going to PetCo to see if I can find a new bed for my poor dog. He has SO out grown his.

My Ozzy when he was a baby...
http://i540.photobucket.com/albums/gg344/njg13/0930081734.jpg

My Ozzy now...
http://i540.photobucket.com/albums/gg344/njg13/ozzybig.jpg

...what a difference 5 months makes! He was about 2 months in the first picture and 7 months in the second. He's almost 8 months now and weighs 58 pounds!!! The vet said he's going to be a monster and that he's as big as some 2-3 YEAR OLD bullies. Lucky for me, he's a lover, not a fighter. Not lucky for me, he's also very clumsy and doesn't realize how big he is. I swear he thinks he's a yorkie or some other kind of lap dog.

njg13

04-05-2009, 10:15 PM

Sunday, April 5, 2009 ~ 1/55/56

Today has been long but good. Got the dog a new bed. Got a great deal on a ?Dog Whisperer? orthopedic bed marked down to 19.99 from 79.99. As of now, the dog is sleeping on the floor beside his cool, new bed. Oh well, this is the dog that was afraid of his new food bowls. I had to put the old one back just so he would eat and drink. He just barked and growled at the new ones. It took 2 days before he?d even go near them. Bought two other things that I?ll have to take back.

Work out was good and other than the fact that I?ve only had 4 meals instead of 6, food was good too. Eating enough food is something I have always struggled with. I am not even going to feel bad for only eating 4 meals. In the past, I?d let it get to me so bad that I?d just give up on the food thing. I?m not doing that this time. Instead, I?m focusing on making sure that the meals I do eat are good and work on adding more as I go.

I?ve done a lot of thinking and self reflection today and that was something I?ve needed. I feel like I?m in a good place right now. I have established some goals and I am going to post them where I see them everyday so that I stay focused. That?s my biggest thing right now, staying focused. I have to make sure that my focus does not disappear when I step out of the gym. Every day, every meal, every decision has to be one that gets me closer to my goal. That?s the kind of focus I need. If I let up, even for a second, I risk making a bad decision. I know that probably sounds crazy to some people but deep down I know it?s what works for me.

Training

Leg Press

15 @ 180#
15 @ 180#
15 @ 180#

Leg Curl
15 @ 70#
15 @ 75#
15 @ 80#

Supersetted Leg Press and Leg Curl

Seated Calf Raise
15 @ 90#
15 @ 90#
15 @ 90#

SLDL
15 @ 95#
10 @ 95#
7 @ 95#

Supersetted Calf Raise and SLDL

Adductor
15 @ 160#
15 @ 165#
13 @ 175# (This was hard)

Abductor
15 @ 135#
15 @ 145#
15 @ 145#

Supersetted Abductor and Adductor

Cardio

Elliptical ~ 30:00 ~ 359 cals
Walk ~ 20:00 ~ 1.17 miles ~ Started at 15 incline and went down 1 per minute; 5 minutes at 0 incline

Nutrition

Meal 1 ~ Whey/egg/blueberries/grapefruit
Meal 2 ~ Chicken/green beans/almonds
Meal 3 ~ Chicken/lettuce/low fat dressing
Meal 4 ~ Whey/egg/blueberries
Meal 5 ~ none :(
Meal 6 ~ none:(

Verti-gal

04-06-2009, 07:29 AM

Those are some great leg curl numbers there. Nice workout. Are you doing anything for quads (like leg extensions) or are you doing those on a different day?

Wow, Ozzy is getting big.

Glad you've gotten yourself in a good place to be and found your motivation.

twinnett

04-06-2009, 10:39 AM

No problem with only 4 meals...you could just add more to them!

Brahette

04-06-2009, 11:49 AM

Awwww what a cute pupper!!! English bulldog? Sorry about those challenges, but you can still totally rock out without them :) Great job in the gym!

njg13

04-08-2009, 11:00 AM

Monday, April 6, 2009 ~ 2/54/56

Monday was pretty good. Didn't get in as much cardio as I wanted but that's ok. I'd REALLY like to get to the point that I can do regular pull ups so that's a goal I'm setting for myself. My meal 4 was bad but I was starving and pissed and I didn't really care about anything except getting some food in my body.

Training

Pull Ups (Assisted)

15 @ 65# BW
15 @ 65# BW
15 @ 65# BW

Cable Row
15 @ 55#
15 @ 65#
15 @ 65#

Lat Pulldown
15 @ 60#
15 @ 60#
15 @ 60#

Straight Arm Pressdown
15 @ 25#
15 @ 25#
12 @ 30#

Shoulder Press
15 @ 10#
15 @ 10#
15 @ 10#

Tricep Pressdown
15 @ 25#
15 @ 25#
15 @ 25#

Pec/Dec
15 @ 55#
15 @ 55#
15 @ 55#

Bicep Curl
15 @ 15#
15 @ 15#
8 @ 15# (this was hard)

Training Totals
Time - 51:59/23:38
AHR - 135
MHR - 159
Cals - 424

[b]Cardio

Elliptical ~ 15:03 ~ AHR - 158 ~ MHR - 162 ~ Cals - 159

Nutrition

Meal 1 ~ Whey/egg/blueberries
Meal 2 ~ Chicken/green beans/almonds
Meal 3 ~ Whey/egg/blueberries/almonds
Meal 4 ~ Bread/Peanut Butter/Milk/Chocolate Pudding
Meal 5 ~ none :(
Meal 6 ~ none:(

njg13

04-08-2009, 11:23 AM

Tuesday, April 7, 2009 ~ 3/53/56

Ok, so yesterday was pretty much one of the most disappointing days I've had in a while. I was still upset from the night before, my eyes were swollen from crying. Just woke up feeling crappy. School was called off because it snowed (I know, crazy) so I thought things might be looking up. WRONG! While at the gym, I stupidly took the advice of someone else and tried the "deadlift bar". It's a box type contraption that's supposed to help keep your form good. Well, the only thing I can figure is that I'm so used to doing it with the regular bar that my balance was off and I pulled something in my back. Because I'm a hard ass or try my best to be, I finished my workout and did cardio. My back hurt a little but not anything major. HOWEVER, I went tanning afterwards and literally did not know if I was going to be able to get out of the tanning bed. I still had a hair appointment and had to go to my dad's office. So anyway, I laid in the bed and ate what my husband brought me, which was crap, and didn't write anything down. I took a muscle relaxer and was literally falling asleep and slurring my words at the salon. Luckily I know the girl doing my hair well enough that we were able to joke about it. I would definitely NOT make a good druggie, I'd get caught every time! I went to my dad's office and by the time I got home at 10:30, I was in severe pain. I took 2 muscle relaxers and was out for the night. I feel better, but not good, this morning. My back still hurts like hell and my husband says I'm walking like I've got something broke off in my ass. Yeah, when I can move, I'm kicking his for that comment. I'd say it is pretty funny though. So here's my workout. Cross your fingers that my back gets better and this doesn't screw up my plans!

Training

Squat (Smith Machine)
15 @ 62#
15 @ 62#
15 @ 72#

Deadlift
15 @ 70#
15 @ 70#
15 @ 70#

Leg Extension
15 @ 60#
15 @ 70#
15 @ 70#

Leg Curl
15 @ 75#
10 @ 80#
5 @ 70#
15 @ 55#
This exercise is when I noticed some pain in my back so backed way up.

Calf Press
15 @ 90#
15 @ 90#
15 @ 90#

Training Totals
Time - 36:34/18:00
AHR - 138
MHR - 166
Cals - 301

[b]Cardio

Bike ~ 30:00 ~ AHR - 155 ~ MHR - 170 ~ Cals - 1308

Nutrition SUCKED!!!!

Brahette

04-08-2009, 11:46 AM

Don't break yourself!!! Deadlifts can be tricky! Crossing my fingers that you'll be better in no time!

rubes00

04-08-2009, 03:46 PM

OMG I freakin love your dog.... srsly! I want a bulldog so bad, but dang they're spendy :eek:

Hope you start feelin better :(

njg13

04-10-2009, 04:03 PM

Friday, April 10, 2009 ~ 6/50/56

Whew, I've got a few days of "stuff" to report. Wednesday, I went to work and my back hurt like hell. When I got home, I basically went straight to bed and didn't move until Thursday morning. I worked a half day on Thursday and then headed to Knoxville, TN to have the Essure procedure done. It went very well. I took a valium, a hydro and a phenergan. Then the nurse gave me an injection of a pain reliever/muscle relaxer in my leg. I waited about 30 minutes and went back to the procedure room. The dr. came in and did 3, yes THREE, shots in my cervix. Let's just say, I completely forgot about the back! After that, I didn't feel anything. I was very awake and actually got to watch the entire procedure on the screen. I saw the inside of my uterus and fallopian tubes, which I thought was very cool! It didn't look the way I had expected. The whole procedure took less than 20 minutes. After the procedure, hubby took me to eat and had a couple of drinks. The meds really started to kick in after that. After leaving the restaurant, we came home and I hit the sack. Other than walking from the car to the bed, I remember NOTHING after leaving the restaurant. I woke up this morning feeling great! My back still hurts a little, but nothing I can't deal with. I went to the gym and tanning. Took it easy on the workout. Other than some spotting, I'm doing wonderful and up to this point would recommend the procedure. I go back in 3 weeks for a follow up and then in three months for the dr to check my tubes to be sure they are completely blocked. Also, I got awesome news while at the doctor's office. The three month x ray can be expensive. It's an out patient, hospital procedure. My insurance covers 100%. Yep, I pay NADA!!!! Great news, huh!!! Then I got home and while on bb.com saw the profile of a lady who is VERY inspiring to me. Like, so much that I want to post her pictures in my house to remind me of what is possible. I have thought about her all day today! (and not in a homo way!) I'm feeling so good right now, I'm thinking about heading back to the gym for more cardio. Hubby is working til midnight so I'm kinda bored. Probably going to run to wally world to get some lotion, we'll see how I feel after that.

BTW, I just noticed that above, I put that I burned 1308 calories during cardio. Wouldn't that be nice? Yeah, didn't happen. It was really just 308. But that's good too!

Training

Chest Press Machine
15 @ 40#
15 @ 45#
15 @ 45#

Shoulder Press
15 @ 10#
15 @ 10#
15 @ 10#

Supersetted Chest Press and Shoulder Press

Lateral Shoulder Raise Machine
15 @ 10#
15 @ 15#
15 @ 20#
all of these weights were easy, but this is the first time I've used this machine, didn't want to push it

Bicep Curl Machine
15 @ 50#
10 @ 60# and 5 @ 50#
15 @ 50#

Supersetted Lateral Raise and Bicep Curl

Skull Crusher
15 @ 10# each side
15 @ 10# each side
15 @ 10# each side

Pec/Dec
15 @ 55#
15 @ 55#
15 @ 60#

Training Totals
Time - 26:28/00:43
AHR - 118
MHR - 145
Cals - 164

[b]Cardio

Bike ~ 31:47 ~ AHR - 149 ~ MHR - 171 ~ Cals - 305

rubes00

04-10-2009, 07:16 PM

Thats great that the procedure went well.. is that like birth control type procedure.. :confused:

Keep up the good positive attitude.. I like it ;)

njg13

04-11-2009, 06:28 AM

Thats great that the procedure went well.. is that like birth control type procedure.. :confused:

Keep up the good positive attitude.. I like it ;)

Thanks! Yep, it's a permanent form of birth control. Instead of getting your tubes cut (like when you get your "tubes tied"), with Essure, they basically get blocked. There's no cutting, no being put to sleep, no recovery time; just a lot less invasive.

On another note, at the gym yesterday, there was a flyer for a 5k that's this morning. I'm laying here seriously considering doing it. It'd be great cardio for today and I'm just in the mood for some competition. :) BTW, where do you gals hear about these challenges you're in. I'm thinking I might like to have anouther go at one but don't know where to begin looking.

rubes00

04-11-2009, 06:57 AM

Oh that's pretty cool about the procedure. I got the Paraguard IUD not too long ago and it lasts up to 10 years... so much better than a pill!

If you go to the company promotion section of the forums there's tons of threads that need loggers for new products and new challenges starting!

DO THE 5k :)

njg13

04-11-2009, 09:47 AM

I did the 5k! I won my age group!!! Ok, so I was the only one in my age group but who cares?!? My time was 33:33. I know, not great but I'm ok with it. Last year, when I did the Law Enforcement 5k, my time was 33:18 and it was flat. This one was VERY hilly. The Law Enforcement 5k is in about a month and my goal is to finish it in less time than last year. I really think I can do it. I know I'm going to bust my ass trying! Diet is still my biggest struggle but all I can do is take one day at a time and that's what I'm doing. Ok, enough rambling, off to check out the challenge section...

lilly_julia

04-11-2009, 10:07 AM

holy cow way to go!!!!! that's a great accomplishment. Color me jealous!

Brahette

04-11-2009, 03:18 PM

OMG CONGRATS!!! Way to go girl!! That is an awesome accomplishment!! :D

njg13

04-11-2009, 07:03 PM

Saturday, April 11, 2009

OMG!! Today has been amazing! I have totally kicked butt in the workout/exercise dept today and I have burned up some calories! My day started with the 5k run. I didn't wear my heart rate monitor but I normally burn 350-400 calories when I run that far. Then I came home and spent a few hours with my sweetie just hanging out watching tv, something we rarely get to do together. He had to go to work at 4 pm so I headed to the gym for weights and tanning. Worked the leggies and decided to hop on the bike for a few minutes. My semi-workout buddy met me at the gym and just hung out. She's been very sick so she can't workout but I thought it was totally cool of her to keep me company. So anyway, I'm riding the bike and she's sitting on the bike next to me and we are watching the Boston/Angels baseball game. It was the 8th inning so I made the comment that I'd just ride until the game was over. Ok, it took OVER AN HOUR!!!! Papelbon was killing me! While trying to give myself something to work toward, besides the end of the game, I figured up that if I rode for 17 miles, I would have a total of 20 miles for the day, including my morning run. Yeah so once I got that in my head I couldn't stop until I got 17 miles. Stinkin brain, always coming up with these crazy ideas. So anyway, I finished over 17 miles and totally felt awesome. Hopped in the tanning bed and once I got still for a few minutes, it hit me. I got shaky and sick to my stomach. Did I mention that I totally did not eat enough for the day. Well, I don't even want to know what my blood sugar was. So after tanning, I met up with hubby for a bite to eat. I feel much better now and after a shower I just know I'm going to have a great night's sleep! I know better than to exercise like that without eating enough but I just got caught up in the moment and didn't even think about how much I had/had not eaten. Oh well, all is well that ends well, right? BTW, checkout those calories!! WOWZERS!!!!

Training

Leg Press
15 @ 180#
15 @ 180#
15 @ 180#

Leg Extension
15 @ 65#
15 @ 70#
15 @ 70#

Leg Curl
15 @ 70#
15 @ 70#
15 @ 70# (Still taking it easy because of my back)

Adduction
15 @ 155#
15 @ 160#
15 @ 165#

Abduction
15 @ 135#
15 @ 135#
15 @ 135#

Claf Press
15 @ 90#
15 @ 110#
15 @ 110# (this set was burning!)

Training Totals

Time - 39:17
Avg HR - 142
Max HR - 162
Calories - 348

Cardio

Run ~ 3.12 miles ~ 33:33 ~ Not sure on HR or cals
Bike ~ 17.09 miles ~ 75:35 ~ AHR - 164 ~ MHR - 178 ~ Cals - 855 :D

Total Calories Burned Today (Not Including Run) - 1203!!!!!:eek:

jaim91

04-12-2009, 08:40 AM

Hey you!

Did you get my msg back about the lower back pain??

bigdan

04-12-2009, 08:43 AM

Thats Nothin That A Few Years Under The Iron Cant Fix - Best Of Luck To Ya Lady!

edit - jesus that was supposed to be in all caps... use your imagination i guess

njg13

04-12-2009, 08:54 AM

Hey you!

Did you get my msg back about the lower back pain??

Yes, I did. Thanks so much! My back is feeling better everyday. I am so glad I didn't use that as an excuse to give up. I am sending you another PM about something else. :)

rubes00

04-12-2009, 09:43 AM

Nice job on the run girl! What a good accomplishment... and then to top it off with a killer workout and bike ride :p

Brahette

04-13-2009, 12:00 PM

WOW what a killer super workout day!! :)

njg13

04-15-2009, 11:53 AM

Sunday, April 12, 2009

Pretty good day. Fast workout. Not a lot to report.

Training

Shoulder Lateral
15 @ 20#
15 @ 30#
15 @ 30#

Chest Press
15 @ 40#
15 @ 45#
15 @ 45#

Supersetted Shoulder Lateral and Chest Press

Pec/Dec
15 @ 55#
15 @ 60#
15 @ 60#

Back Extension
15 @ no weight
15 @ no weight
15 @ no weight

Supersetted Pec/Dec and Back Extension

Cable Bicep Curl (BB)
15 @ 20#
15 @ 20#
15 @ 20#

Tricep Extension
15 @ 25#
15 @ 25#
15 @ 25#

Supersetted Bicep Curl and Tricep Extension

Training Totals

Time - 29:01
Avg HR - 132
Max HR - 158
Calories - 224

Cardio

Very little cardio, didn't even count it.

Brahette

04-15-2009, 12:01 PM

Great workout lady!! :) Happy Wednesday!

Verti-gal

04-15-2009, 12:02 PM

Congrats on your 5k! What an accomplishment.

Glad things are going well for you in the diet and workout depts.

njg13

04-15-2009, 12:12 PM

Monday, April 13, 2009

Pretty good day. Had inservice for work. Didn't have to stay the whole time, got to leave at 1:30. Yay!

Training

Squats
15 @ 62#
15 @ 72#
15 @ 72#

Leg Press
15 @ 190#
15 @ 190#
15 @ 190#

Leg Curl
15 @ 80#
15 @ 80#
15 @ 80#

Adduction
15 @ 175#
15 @ 175#
15 @ 175#

Abduction
15 @ 135#
15 @ 140#
15 @ 140#

Seated Calf
15 @ 90#
15 @ 90#
15 @ 90#

Supersetted Leg Press and Leg Curl

Training Totals

Time - 40:44
Avg HR - 140
Max HR - 167
Calories - 354

Cardio

Bike ~ 3.0 miles ~ 17:08 ~ AHR - 153 ~ MHR - 168 ~ Cals - 172

njg13

04-15-2009, 12:29 PM

Tuesday, April 14, 2009

I knew it was coming. Things have been going so great, I just knew a bad day had to be on the horizon. Well, half day at least. I had a pretty good day at work. Had plans to play basketball with the hubby and a couple of friends. I was thinking I'd get some great cardio and have fun too! Things were going great until he started being pissy, I got mad, and it turned into a huge fight. I was a total bitch while we"played". He and I were on the same team but I basically made it my goal to stay as far away from hm as possible. I slept horribly and I've been grouchy all day. /vent

Ok, so I found a challenge I want to do. It ends on June 24th (I think). I am taking my before pictures tonight. I will not be posting them, just emailing them in. They are just too bad. So, anyway, it's Wednesday now and hoping to get in a good workout. Update more later.

Brahette

04-15-2009, 12:46 PM

Sorry about the fight :( Which challenge are you doing?

njg13

04-15-2009, 02:45 PM

Nice job on the run girl! What a good accomplishment... and then to top it off with a killer workout and bike ride :p

WOW what a killer super workout day!! :)

Congrats on your 5k! What an accomplishment.

Glad things are going well for you in the diet and workout depts.

Thanks! I'm loving the workouts right now. Just got the call that there's going to be a kickboxing class tonight at 5:30. Going to that and then get some weights it. I am really pumped about being successful!

Sorry about the fight :( Which challenge are you doing?

Thanks, I hate when we fight. He wrote me a sweet note saying that he was sorry and that it was his fault but my feelings are still hurt. This is the challenge that I'm doing: http://www.theelitephysique.com/meltdown/index.htm

In all honesty, I don't know if it's all that great of a challenge. it looked good on the surface and I was still able to get in. I really just want something to work toward. I want to see what I can do when I get serious and have very specific goals and a reason to reach those goals.

twinnett

04-15-2009, 03:46 PM

I'm doing that challenge, but your app had to be in by April 6th I think??

njg13

04-15-2009, 11:43 PM

I'm doing that challenge, but your app had to be in by April 6th I think??

You're right. She let me submit mine today, I'll just have a week less than everyone else.

Brahette

04-16-2009, 11:47 AM

Looks like a fun challenge!! And lots of good prizes too! :) Good luck!!

njg13

04-19-2009, 08:06 PM

Hello all! Haven't posted in a few days, been busy, a good busy, but busy nonetheless. Hopefull I'll have time to post tomorrow. Two more days of standardized tesing at school this week.

njg13

04-20-2009, 10:09 AM

Ok, I don't have my notebook with me so I can't put in any particulars, but, Saturday and Sunday I didn't work out. Saturday we went to UT and I spent hours, standing and walking. Nothing I'd consider exercise though. Sunday I laid around at the lake. A friend of mine kept our bulldog over the weekend and we're keeping hers this week. I'll have to post some pictures. They are so funny. They want to run and play but they both get tired and out of breath very quickly. I was pretty lax on diet over the weekend but right back on track as of this morning. This week starts a new phase of my workout plan, so I'm excited about that. I have to really watch myself because if I think about stuff too much, I start to get depressed about the fact that I have let myself get to this point. Then I just want to eat. It's a vicious, vicious cycle.

Brahette

04-20-2009, 12:02 PM

Hope you had a good weekend!! OMG I want pics of the puppers!!! Bulldogs absolutely crack me up!! :D Try not to overthink things too much. You will do awesome at this girl!

njg13

04-21-2009, 12:24 AM

Monday, April 20, 2009

Today's workout was great! I felt like my legs are actually getting stronger again and I am getting back to some of my previous weights from before my LONG break from the gym. I didn't do cardio because I ran out of time but I'll make it up later this week. :) Nutrition was pretty good too. It's amazing how much better I feel when I eat right. I just feel good. I don't know if it's a physiological thing or an emotional thing. Overall I feel like today has been a good day. Two things I'd like to do are (1) to figure out a way to reduce the time I'm in the gym and (2) to decide whether I want to go directly after school or wait and go after dinner. Just can't make up my mind. I ffel guilty leaving my husband at ohme while I'm working out.

Training

Leg Press
12 @ 200#
12 @ 200#
12 @ 200#

Leg Curl
12 @ 85#
12 @ 90#
12 @ 90#

SLDL
12 @ 85#
12 @ 85#
12 @ 85#
This was my first time doing any sort of dead lift since I hurt my back.

Adduction
12 @ 190#
14 @ 200#
15 @ 205#

Abduction
12 @ 145#
12 @ 150#
12 @ 160#

Seated Calf Raise
12 @ 90#
12 @ 90#
12 @ 90#

Training Totals

Time - 33:28
Avg HR - 148
Max HR - 166
Calories - 316

Cardio

No Cardio :(

Nutrition

M1 - protein pancake
M2 - chicken/green beans/cheese
M3 - Protein pancake/bluberries
M4 - eggs/tomatoes/peanut butter

Brahette

04-21-2009, 12:08 PM

njg13

04-21-2009, 12:29 PM

Nice workout! On reducing gym time... I think you're already doing supersets, but if not, that will reduce some time. Figuring out gym times is always a hassle. I go home from work, take care of the dogs, and head right back out to the gym. That way, once I'm home after that, I'm home for good and can just relax.

I've been going from school to the gym but now that my husband is on first shift I feel like I need to go home to let the dog out. Also, I do work for my dad at his office pretty much every night so I have to get back out after dinner. I've been thinking I may just start going straight home, taking care of the "home" stuff, eat and then head to my dad's office about 7:30. That would put me at the gym at 8:15 - 9 and getting back home at 10-10:30. That seems late but it might just work. I'd shower and go straight to bed. What do you all think? I always wonder if there's really that big of a difference in working out mid day vs. at night.

Brahette

04-21-2009, 01:01 PM

There's really no difference when you work out. It's whatever works best for you. I go when I do so I can get to bed at a decent hour... I'm almost always in bed before 10. I could never go later at night just because it doesn't work for me. But as long as you do get your workout in, doesn't matter when you go :)

Verti-gal

04-21-2009, 02:09 PM

Some of the articles I've read have said that you want to work out 3 or more hours before bed, otherwise it may interfere with your sleep. With all the endorphins and adrenaline in your system after a workout you may have trouble falling asleep. But every body is different and you may not notice the effects, but it is something to keep in mind and see how it affects you should you try a late workout.

I'd get rid of the abduction and adduction work. They are such small muscles and should be getting enough work in the compound lifts.

Lowering your rep range may also help on the timing issues. Up the weight until failure is in the 8-12 rep range.

Then there are also drop sets, where you can do one huge set changing the weight and get those muscles burning in no time. I love these for leg extensions. http://www.bodybuilding.com/fun/jason24.htm

Verti-gal

04-21-2009, 02:17 PM

Articles that talk about workout timing:

http://www.teenbodybuilding.com/danial8.htm

http://www.bodybuilding.com/fun/phano50.htm

njg13

04-21-2009, 03:39 PM

V - Thanks for the info. I will drop the abductor and adductor, at least for a while. When I first started doing weights, I did notice a difference in my butt not long after I started those, but maybe it was coincedence. Right now my biggest goal is to reduce body fat. I think I have some ok muscle, I just have a lot of body fat.

njg13

04-21-2009, 09:40 PM

Tuesday, April 21, 2009

Today has been a great day! I tried coming home from work and then going to the gym when I go to my dad's office and I think I'm going to like that. I tan at the gym so after my workout tonight I hopped in the tanning bed and that was very calming. If I didn't have laundry to do, I'd be sleeping very soundly right now. My diet has been perfect and that makes me feel so good. I have noticed a few ups and downs in my mood/energy. On the way home from work, I was super irritable, had a headache and felt poopied out. I ate as soon as I got home and then again before heading to the office. I had so much energy and felt awesome! I know I'm probably not eating enough and I really intend to add at least one more meal, but right now, I'm just happy that I'm getting 4 and they're all spot-on with my plan. I didn't have my list of exercises with me so I had to wing it. I just did a few chest exercises and a couple of ab exercises.

Training

HS Iso-Lateral Chest Press
12 @ 47#
12 @ 47#
12 @ 47#

Incline Dumbell Press
12 @ 10# ea
12 @ 15# ea
12 @ 15# ea

Pec/Dec
12 @ 70#
12 @ 70#
12 @ 70#
The last 2 were HARD!!!

Knee Raise 12-12-12
Decline Crunch 12-12-10
Supersetted

Training Totals

Time - 24:55
Avg HR - 133
Max HR - 163
Calories - 198

Cardio

Bike - 10 HIIT Intervals (Level 11, 15/45) & 10 minutes (Increasing Level each minute) ~ 20:00 ~ AHR - 159 ~ MHR - 168 ~ Cals - 215

Nutrition
M1 - protein pancake/almonds
M2 - Turkey/green beans/almonds
M3 - Protein pancake/blueberries
M4 - chicken/cheese/spinach/tomato/light dressing

Brahette

04-22-2009, 11:51 AM

Great workout!! Glad you figured out a good place to fit it in :) And alot of people don't eat 6 meals a day, whatever works best for you!! :)

vanillabn

04-22-2009, 03:20 PM

Great workout! I wouldn't worry too much about "how many" meals you're getting, as long as you're getting enough food! You're doing great... enjoying the protein pancakes I see!! They are awesome ;)

Way to get the cardio done!! That looks pretty intense!

Brahette

04-22-2009, 06:39 PM

You need to get this for Ozzy ASAP!!! LOL LOL

http://ihasahotdog.wordpress.com/files/2008/09/funny-dog-pictures-your-pet-is-a-bullfrog.jpg

Verti-gal

04-23-2009, 05:47 AM

Glad you found a place to fit everything in. Your workout looks good.

Four meals will work fine as long as your getting all your calories in for the day.

njg13

04-23-2009, 09:27 AM

Great workout!! Glad you figured out a good place to fit it in :) And alot of people don't eat 6 meals a day, whatever works best for you!! :)

Thanks, I may have to do fewer meals with more calories. Right now I'm afraid I may not be getting enough calories.

Great workout! I wouldn't worry too much about "how many" meals you're getting, as long as you're getting enough food! You're doing great... enjoying the protein pancakes I see!! They are awesome ;)

Way to get the cardio done!! That looks pretty intense!

Thanks! I watn to get in as much cardio as I possibly can to burn up all this fat!

I love protein pancakes. I have mastered my own special concoction. Of course, everyone else may think it's nasty, but I love it. I've also been playing around with a blueberry "sauce" warmed on the stove. It makes a great after school treat!

Glad you found a place to fit everything in. Your workout looks good.

Four meals will work fine as long as your getting all your calories in for the day.

I am a little concerned about the calories but I'm not getting stressed about it. I refuse to go down that road again, just going to see where I can add a little here and there.

njg13

04-23-2009, 10:11 AM

You need to get this for Ozzy ASAP!!! LOL LOL

http://ihasahotdog.wordpress.com/files/2008/09/funny-dog-pictures-your-pet-is-a-bullfrog.jpg

LOVE THIS!!! You wanna help me get it on him? He weighs about 60 lbs.

njg13

04-23-2009, 10:24 AM

Who feels awesome? Yeah, that'd be me! First of all, I have not cheated, not even a little bit, on my food! That's big for me. My cravings are starting to go away. Lately I have craved every kind of fast and/or fattening food imaginable but it's slowly diminishing. Second, remember that 5k run I did a few weeks ago? Well, my cousin was there taking pictures. She's the program manager at a gym/fitness center that the local hospital owns, a trainer and a nurse. Well, she added me on facebook and here's what she said:

"Hey! Got a great pic of you at the run at the State Park...you should see the muscle definition in your legs!!! I was impressed! Can't wait for you to see it!".

Now, I haven't seen the picture myself but I can't wait! It totally made my already great day!!!! Oh yeah, here's my update from yesterday...

Wednesday, April 22, 2009
This is my rest day. I did do a couple of small things. Overall day went well. I really need to eat before work. I'm finding that I start eating too late. I know this isn't good, going to fix that over the next week.

Training

Great Abs Guaranteed & Thin Thighs Guaranteed

Basically these are workouts without weights, lots of crunches and squats.

Cardio

None ~ I walked a little but my heart rate didn't get up at all so I didn't count it.

Nutrition
M1 - pp/blueberries/almonds
M2 - Turkey/green beans/almonds/grapefruit
M3 - pp/blueberries/peanut butter
M4 - egg/cheese/tomato