Time to be held accountable

[Biceps Girl]

Hi everyone. Haven't posted in awhile. Thought I'd try journaling and see if that helps me stick to my food plan. I've always been committed to working out just can't seem to find a food plan I can stick with. I've put together a diet and plan on doing a five day split at the gym. I'm not big on cardio, hardly ever do it, but if it becomes necessity I'll add it in. I thought I'd post my diet first, I'm open to changes. Here it goes.

6:30 a.m. 1 scoop protein in water

7:30 a.m. 6 egg whites
1 whole egg
2 tbsp. salsa

9:00 a.m. - workout

10:00 a.m. 1 scoop protein in water
1 banana
1/2 cup oatmeal

12:15 6 oz broiled skinless chicken breast
1 cup vegetable
100 g baked potatoe

2:15 1 scoop protein in water

5:15 6 oz broiled skinless chicken breast
1 cup mixed vegetables

7:15 p.m. 4 oz lean beef
2 cups green salad
1 tbsp. extra virgin olive oil

I worked chest today went like this

Incline Dumbell Press 35 - 15 reps
40 - 12 reps
40 - 8 reps
35 - 8 reps

Vertical Press Machine - 95 - 12 reps
95 - 10 reps
90 - 12 reps
90 - 9 reps

Dumbell Flyes 20 - 10 reps
20 - 10 reps
20 - 10 reps
20 - 10 reps

Ab Rope Crunches - 60 - 20 reps 3 sets.

I've been told by a trainer that if I want to lose weight I should be doing 20 reps and lighten the weight but I can't seem to buy into that theory. She also said I should be doing 40 min. cardio, 5 days a week. I'm hoping just cleaning up my diet should help. So any suggestions would be appreciated. This morning I weighed myself and I am 135 pounds, 5'4" tall. I would like to get down to about 120 pounds but am not sure if that is realistic. Also could I ad in an extra meal in the evening. I'm hungry usually about 9:00 but instead of eating I go to bed. I was thinking of adding protein powder to one of those fat free jello pudding mixes and eating that. Maybe make it with water instead of milk or half water and half milk. What do you guys think.

[Luvdogs]

Hi BG, welcome!

You might want to add in a carb source pre workout to fuel your muscles for training after a sleep. Other than that I'd add in some almonds for a little more healthy fats or peanut butter.

Lifting heavy will get you great results. Losing weight will happen with a clean diet and eating under maintenance. Not too too much under, you don't want to lose muscle. A couple cardio sessions will help as well. Maybe start with 2-3 for 30 min. and judge from there.

Have you figured out all the macros of your diet? A good bed time snack is cottage cheese (if you like it). I have it every night with 16 grams of peanut butter,yum!

Looking through some journals here and the "stickies" will help guide you.

I'm 5'5" and am at 120.5 right now. 18 months ago I was 160lbs! So yes, you can do it!

[twinnett]

No!!! No light weights!!!! Hi and welcome!! You'll do great!! I'm 5'7 and around 120 right now, trying to gain..a few years ago, I was 200#...just take it nice and slow and steady and you'll get where you want to go!

[vanessa40]

Hello and Welcome :) :)

[Biceps Girl]

Hi and thanks for the replies. It's wonderful to see what can be accomplished. I'm going to try to keep my diet about the same as yesterday so I won't bother posting it again. I do have one question on the macros. I put it into fitday and my fats come out higher than my carbs. Is that bad. Should I try to drop back on the fats? I wanted to add in the peanut butter and cottage cheese at night but maybe that would be too much fat. The only fat I do take in is what's ever in the food and my dressing on my salad. The other question is how do you mix the cottage cheese and peanut butter. I always thought that peanut butter was too high in fat even though I love it. How do you mix it? Is it just persoanal preference? I'm going to try mixing it tonight for my bedtime snack. Here's my workout today.

Back

Widegrip Pullups on the Gravitron - 30 lbs. - 15 reps
30 lbs. - 10 reps
30 lbs. - 9 reps
35 lbs. - 8 reps

Bentover rows - 135 lbs. including bar - 6 reps
115 lbs. 12 reps
115 lbs. 12 reps
115 lbs. - 12 reps

One arm row - DB - 50 - 12
55 - 12
60 - 12
60 - 12

Seated row - 90 - 12
97 1/2 - 12
105 - 10
105 - 12

Straight arm pulldowns - 70 - 15
80 - 8
70 - 10
70 - 10

Calves - standing - 115 - 15
135 - 12
155 - 18
175 - 14

If anybody has any suggestions, it would be appreciated. If it looks o.k. great but I'm open to suggestions.

Thanks a bundle.

[Luvdogs]

Hey your weight training looks great!

What were your total macros (cals, fat, carbs, protein)? Generally fats are lower than carbs otherwise I would say your carbs are way too low rather than your fats being high, but what are they?

When I was cutting mine were about (of course this varies and I cycled as well):

Cals: 1600
Fats: 40 gr
Carbs: 125 gr
Protein: 185 gr

[Biceps Girl]

Hi PorsheGal

I was hoping you would respond. I wanted to know the peanut butter cottage cheese mixture. Anyways yesterdays meals worked out like this

Total cal 1596

44 fat grams
96 carb grams
198 protein grams

26% fat
23% Carb
51% protein

In grams the carbs are higher than the fat but the percentages look different. What do you think?

Thanks again.

[Luvdogs]

100 gr of carbs will take the fat off. Perhaps throw in a higher carb day a couple times per week like on your leg day and back/chest training days when you need them the most, maybe up it to 150 grams on those days.

I just mix the PB in with a spoon. Takes a little to get it going but it does mix in. I usually have 1/2 cup of 1% cottage cheese to 1 TB (16 grams) of PB. Right now my cals are up so it's 1 cup of CC and 16 grams of PB. Another good one is cottage cheese, 1 splenda packet and cinnamon. :)

[Biceps Girl]

Had to miss workout yesterday. Went to watch my husband do his presentation for work and had lunch out. Ate clean the rest of the day but had schnitzel, salad and a slice of cheesecake for lunch. Could not resist. Anyways, back on track today.

Got up had my 6 eggwhites and 1 yolk at 7:00 a.m. on the way to the gym had a protein shake with water at about 8:30. Had a great workout decided to up my weights even though I was getting dirty looks the whole time from a friend of mine that's a trainer and told me I should do high reps to lean out my legs. I just love heavy weights so for the first time in a long time I just did what I wanted to do. Here it is:

Squats in squat rack. To the bottom. Total weight incl. bar.

135 lbs. - 12 reps
155 lbs. - 12 reps
175 lbs. - 8 reps
185 lbs. - 6 reps
185 lbs. - 5 reps
135 lbs. - held at bottom count of three and back up - 6 reps

Straight leg deadlift

135 - 12
175 - 12
175 - 10
175 - 8

Leg press
180 - 12
180 - 15
270 - 8
270 - 10

Leg Extensions
150 - 11
165 - 8
165 - 8 dropped down to 135 for 4
180 - 8

Lying Leg curls
80 - 8 dropped down to 60 for 4
75 - 8 - dropped down to 65 for 4
70 - 8 - dropped down to 50 for 4
70 - 6 - dropped down to 60 for 4

Seated Leg curls

90 - 8
105 - 8
105 - 10
105 - 10

Calves - seated

50 - 12
70 - 12
90- 12

I still felt great so I decided to do shoulders since I'm going to miss a workout this week.

Dumbell Shoulder Press
35 - 12
35 - 10
35 - 8
30 - 10

Cable Side Laterals
15 - 10
15 - 10
15 - 8
10 - 10

Rear Delt Fly Machine
50 - 15 reps
50 - 12 reps
50 - 9 reps
50 - 8 reps

Time to go home. I'm sure I'll hear about how my legs are going to get bigger instead of leaner from people from the gym but I really just want to see if they actually grow or just get tighter. I also know that this workout was probably too much with the shoulders added in but I thought better to put them in than not train them at all this week. The supplements I've been taking are basically just protein a mixture of vitamins and minerals and I also take 2 ephedrine 8 mg each before I workout. Not sure if they actually do anything but I do take them. I've been told to take the ephedrine three times a day but I can't sleep when I do that. So I only take them before I workout and the odd day when I'm tired I take them at lunch. Have a great day.

[Luvdogs]

Wow, awesome training there girl, great numbers! Unless your using steroids, you're not going to get huge, nicely muscled, yes. Heavy weights build nice muscles which burn more fat! So go heavy. IMO :) High reps build endurance. Muscle takes up less space than fat does.

Ephedrine makes me nervous, I just stick to good ole' coffee if I want stimulation. It's banned by the INBF which is the one I am competing in this year. I have never used any of the fat burners.

[Biceps Girl]

Good morning. I'm going to go to the gym now and I'm going to try it without the ephedrine just a good coffee and my vitamins. I take calcium, B6, chromium, magnesium, vitamin c plus usually the 16 mg. of ephedrine but I won't use the ephedrine today. PorsheGal what supplements do you take or will diet do it all. I'll post again when I get home. Thanks.

[Luvdogs]

Hey BG, I use Biochem Whey protein powder (in my oats after cooking and cooling down a bit), BCAA's, Xtend (during training), Creatine Monohydrate. Those are the basics. I just bought SAN V-12 to try (a month ago) and frankly don't notice a big difference, but I'll use it up. Will not purchase again though, just stick to the basics and a good quality diet.

[Biceps Girl]

Well I got to the gym late yesterday morning and had about 45 minutes to workout before I had to get hope to get my daughter off the bus. It was arm day and I started doing a couple of sets when a friend of mine whose a trainer wanted to workout together, so I thought why not maybe it would help me. The only thing is she does high reps because she doesn't want to get any bigger and I do low reps but we just kept switching weights around. It was an o.k. workout but next time I'll train myself. Here's what I did. I supersetted to get done quick.

Skull Crushers

65 lbs. total includes 25 lb. curl bar
reps were 12
12
14
15
12

with

Concentration curls
reps were 10
10
12
12
8

Tricep Pushdowns
55 lbs. - 10
45 lbs. - 12
45 lbs. - 12

with

Hammer curls Dumbells
25 - 10
22.5 - 10
22.5 - 10

Tricep Kickbacks
17.5 - 15
17.5 - 14
17.5 - 14

Straight bar curls

35 lb bar - 12 reps x 3 sets

Not a bad workout. My friend was pretty impressed with the weight I could use on concentration curls which made me feel pretty good but then she said that alot of the women she trains tell her they don't want arms as big as mine. In my head I don't think my arms are big especially when I look at the women on here and I look at them and think 'man I'd love to look like that, what dedication' but I guess everybody is different. I think once I lean down a little it will look awesome. Well I guess all I can do is wait and see. I think I'll measure and see what the numbers look like. Well got to go make breakfast for my munchkins.