Formerly "hotgymchick"'s Journal

[Kristen]

hey all just wanted to get a new name because the old moniker was illiciting too many weird PM's.

:D

will be posting my journal here now

[gallerygurl]

I think its better anyway. You dont have to be a hot chick everyday , you know???
Altho Im sure you look great!!!

[Kristen]

Originally posted by gallerygurl
I think its better anyway. You dont have to be a hot chick everyday , you know???
Altho Im sure you look great!!!

Haha I know, somedays I like being a no-makeup, sweatpants chick :D

[Emma-Leigh]

Hey Kristen,

I much prefere it this way - suits you better.

Stay true to yourself ok...


:)

[Kristen]

before workout: 2 egg whites

8 AM:
30 minute bike workout
3 sets pushups
3 sets dumbbell incline chest press
5 sets parallel bar chest dips (desending assisted weight)
3 sets cable bicep curl
2 sets dumbbell bicep curl
3 sets overhead triceps extension
2 sets bench tricep dips
15 minute bike

10 AM: PW shake (20 g powder, 8 oz yogurt, tablespoon of glutamine)

12:00 PM: 1/2 medium sized yam, 5 oz chicken

**EDIT**
2:00 PM:
4 egg whites, 1/2 c. unsweetened applesauce, 20g protein: made into pancake (218 cal, 32 protein, 14 carb, 0 fat 1 fiber)

3 PM:
45 minute bike workout (cant run: blisters)
Abs

4:30 PM: PW shake (20g powder, 8 oz yogurt)

7PM: 5 oz chicken, 2 c green vegetables

before bed: 4 oz skim milk, handful of almonds

total cals: around 1350- seem right?**EDIT: 1350 is too low if I am doing 2 cardio sessions plus weights?...add 200 cal=1550)
protein: around 150

[hotgymchick]

Ack I forgot my password for my other account :(

7:30 AM: 2 egg whites

8 AM:
5 min bike warmup
squats: 1 warmup set, 3 working sets
dumbbell SLDL: 3 sets
seated shoulder press: 3 sets
cable laterals: 2 sets
DB laterals: 2 sets
decline crunches w/ 10 lb: 3 sets
hanging leg raises: 3 sets

30 min bike workout (intervals)

9:45 AM: 8 oz yogurt, 20g protein powder, 10 g glutamine

12:00 PM: 5 oz chicken, 2 c green vegetables (squash+green beans)

2:00 PM: 1 whole egg, 3 egg whites

4:00 PM:
cardio of some sort...not sure about running..might run..might do cardio and then run later....

PW: same shake as above

Dinner: 5 oz chicken, 2 c vegetables

Before bed: 8 oz sugar free soy milk, 2 tbsp pb

[hotgymchick]

feel like ****...dont want to eat...its flooding in my town...:(

8 AM:

5 min bike warmup
3 sets: lat pulldowns
superset 2 times through: bent over barbell row w/ 1 arm rows
2 sets: pullups
3 sets: DB bicep curls
3 sets: reverse grip tricep pressdowns
2 sets: concentration curls
2 sets: french press compounded w/ close grip bench press
3 sets: decline crunches
10 min bike cooldown

9:30 PW: 1/2 c. orange juice, 1/2 c water, 20 g protein, 10 g glutamine

12:00 PM: 5 oz chicken, 2 cups squash&green beans

2:00 PM: 1 whole egg, 3 egg whites

4:00 PM: 45 minutes steady state bike workout

6:00 PM: 5 oz chicken, 1/2 cup spinach w/ tomatoes

before bed: 8 oz sugar free soy milk

[playmaker]

Did you eat anything before cardio???

[imperfectly_lou]

You must eat before lifting. It is OK to do a certain amount of cardio on empty but your muscles need readily available glycogen to GROW.......

[hotgymchick]

What bf% does a woman need to obtain before she can have a clearly visible six pack? Like, 10%? Any of you gals know....


7:30 AM: 2 egg whites

8 AM:

5 min bike warmup
3 sets leg extensions
4 sets squats
3 sets dbsldl's
walking lunges
3 sets calf raises
4 sets barbell incline chest press
3 sets parallel bar dips
2 sets crossovers to fatigue
25 min bike workout

10 AM: 20g protein, 10g glutamine, 8 oz yogurt

12:00 PM: 5 oz chicken, 2 c. salad greens, 1 1/2 c. squash

2:00 PM: 1 cup skim milk, 20g protein

5:00 PM ish: Run

6:30 PM: 5 oz chicken, 2 cups squash w/ 2 tbsp olive oil

before bed: 8 oz sugar free soymilk 2 tbsp walnuts

[imperfectly_lou]

It varies from person to person. Some people have quite visible abs that will come out at about 15% whereas others can go down to 8% and still not get as much definition as they want.

[hotgymchick]

girls, i'm so upset. i am so obsessed with losing bodyfat. i feel like i'll never get results. even though i've only been eating enough calories for a week or two now. :(

i cant even stand to look at myself without wanting to die.

[Emma-Leigh]

Originally posted by hotgymchick
girls, i'm so upset. i am so obsessed with losing bodyfat. i feel like i'll never get results. even though i've only been eating enough calories for a week or two now. :(

i cant even stand to look at myself without wanting to die.

Kristen!! You are doing SOOOO well!! Don't start to give in to the voices now!

You don't WANT to loose more body fat! You are at 14% - it is UNHEALTHY to drop below this! It is also UNNESSESARY unless you are about to compete in a comp that requires you to have a lower body fat!!

Think about your BONES! Do you want to be able to run in a few years time??!! If yes, then you NEED the fat so you can keep your hormones functioning!

You are disappointed because you have no shape due to the fact that you are SKINNY SKINNY SKINNY!! You are TEENY!!

To get shape You NEED MUSCLE! - So add some muscle (not lots - but a little) and you will get the shape that you are looking for! Please, keep eating. Aim for that 1400-1500 cals a day...!!

Don't give in to the image of 'females' that is shoved down your throat in modern media - it is crap. I just posted this to Amanda and you should read it too:
http://www.bodybuilding.com/fun/lisa1.htm

Remember - each day you wake up you make a decision on how you are going to live that day.

What are you going to choose?

[Emma-Leigh]

ps:

http://humrep.oupjournals.org/cgi/content/abstract/17/8/2043?maxtoshow=&HITS=60&hits=60&RESULTFORMAT=1&fulltext=amenorrhoea+AND+energy+AND+intake&searchid=1067576063988_5759&stored_search=&FIRSTINDEX=0&sortspec=relevance&tdate=10/31/2003

http://www.clinchem.org/cgi/content/full/48/5/754?maxtoshow=&HITS=60&hits=60&RESULTFORMAT=1&fulltext=amenorrhoea+AND+energy+AND+intake&searchid=1067576063988_5759&stored_search=&FIRSTINDEX=0&sortspec=relevance&tdate=10/31/2003

http://www.ajcn.org/cgi/content/full/73/1/7?maxtoshow=&HITS=60&hits=60&RESULTFORMAT=1&fulltext=amenorrhoea+AND+energy+AND+intake&searchid=1067576063988_5759&stored_search=&FIRSTINDEX=0&sortspec=relevance&tdate=10/31/2003

http://jcem.endojournals.org/cgi/content/full/87/6/2777?maxtoshow=&HITS=60&hits=60&RESULTFORMAT=1&fulltext=amenorrhoea+AND+energy+AND+intake&searchid=1067576063988_5759&stored_search=&FIRSTINDEX=0&sortspec=relevance&tdate=10/31/2003

[imperfectly_lou]

Originally posted by hotgymchick
girls, i'm so upset. i am so obsessed with losing bodyfat. i feel like i'll never get results. even though i've only been eating enough calories for a week or two now. :(

i cant even stand to look at myself without wanting to die.

Kristein sweetie, I understand, believe me I do.

But.. YOU STILL DON'T EAT ENOUGH CALORIES

and you NEED to get some form of therapy. This is NOT going to go away....... Do you want to spend the next ten years of your life hating yourself? How boring and depressing...

[hotgymchick]

i used to be 14% (when i weighed 103) , now i weigh like 110-115 but i just did the mybodycomp and it said NINETEEN!!?!?? thats wonderful....:( :( and it said my waist to hip ratio was too high. my waist is 25 inches and my hips are 31. whats wrong with that? my arms are 10 inches..where are they getting 19 percent fat. i'm 5'4". WHERE IS THIS 19% fat?!?!??!?! someone come oveer and find it :(

my parents won't let me go to therapy, they cannot accept the fact that their daughter has a problem. my mom offered to buy me something last night when i told her i was upset. "kristen, i dont have time for this! go shopping!" my dad goes "how much will it cost for you to be happy?" its ridiculous.

7:30 am: protein bar (220 cal) 3 g carb

WKT: 8 AM

5 min bike warmup
3 sets shoulder press
3 sets upright row
2 sets lateral raisese
3 sets lat pulldowns
3 sets hyperextensions

abs:
superset leg lifts with decline crunches: 4 sets
3 sets weighted decline crunches
superset rope crunches with nautilus machine crunch: 3 sets
3 sets feet on ball crunches

9:30 AM: 8 oz plain yogurt, 10g glutamine, 20g protein (280 cal)

12:00 PM: 5 oz chicken, squash w/ 1 tbsp olive oil

2:00: 20g protein shake

3:00 PM: HIIT cardio (look at that..no more sloggy steady state)
10 min warmup
20 min intervals (30 sec: 45 sec)
6 min cooldown

4:00 PM: 5 oz chicken, squash w/ 1 tbsp olive oil

before bed: 8 oz skim milk

[gallerygurl]

thats awful bout your parents.. You need to do things for yourself though and look for some therapy on your own.
About the body fat..
I doubt you are 19% I dont like that site . You are probably lower than that.

[Emma-Leigh]

As I have said before - that is not entirely accurate - it is best just as a measure of PROGRESS.

This is because it depends partly on your bone structure. You are built a lot like me - you have very little 'waist', being much more 'ruler' like in shape. Because of this your hip to waist ratio is higher and your body fat measurements on all those tests will also be higher.

My hip-to-waist ratio is high as well (well... borderline - it sits on about 0.79) and mybodycomp over-estimates my BF too. It tells me I am 17% BF when I know (from calipers and bio-electrical impedence machines here) that I am 14%.

Go and get your BF tested professionally. It is the only way to be sure!

You are NOT FAT! Even if you are really 19% BF you are not anywhere near fat! Your measurements are tiny and you are 5'4 and 110 - so that means you CAN NOT loose weight. Full Stop. You get into the unhealthy range below that. At the moment you have a BMI of 18.8, which is below healthy as it is (19-25).

Just keep at it! Be consistent with your training and eating and be patient.

my parents won't let me go to therapy, they cannot accept the fact that their daughter has a problem. my mom offered to buy me something last night when i told her i was upset. "kristen, i dont have time for this! go shopping!" my dad goes "how much will it cost for you to be happy?" its ridiculous.

Forget your parents. Seriously. If you want to talk to someone just go. Hell - if they are offering you money to go shopping take the money and then go use it to talk to someone.

Even if you say you have an infection and you need to go see the GP - talk to your GP. They can help you out.

Or, what about your old school counsellor?

I don't know...... Are you religious? Maybe consider a local person from a church (I don't know exactly how it works - but I am sure there would be someone you could talk to???).

7:30 am: protein bar (220 cal) 3 g carb

9:30 AM: 8 oz plain yogurt, 10g glutamine, 20g protein (280 cal)

12:00 PM: 5 oz chicken, squash w/ 1 tbsp olive oil

2:00: 20g protein shake

4:00 PM: 5 oz chicken, squash w/ 1 tbsp olive oil

before bed: 8 oz skim milk

Hmmm.. This is interesting!! It is looking good calorie wise (very good) but why the change to a more fats/protein diet?

[hotgymchick]

Emma-thank you for the support. i'll try to work it out with my parents....:(

well, I feel awful eating any carbs such as oatmeal, potatoes, sweet potatoes, any of that. i dont know why, it just doesn't agree with me. so i figured, can't cut carbs and fat, so add some more fat in, and get the majority of carbs from vegetables. do you think this is condusive to my goals?

[Emma-Leigh]

Originally posted by hotgymchick
Emma-thank you for the support. i'll try to work it out with my parents....:(
I hope you can work it out.... they have no right to deny you sanity. Tell then, if they really want to see you happy, that you NEED to go and talk to someone.

well, I feel awful eating any carbs such as oatmeal, potatoes, sweet potatoes, any of that. i dont know why, it just doesn't agree with me. so i figured, can't cut carbs and fat, so add some more fat in, and get the majority of carbs from vegetables. do you think this is condusive to my goals?

Hmmm... Is that 'feeling awful' mental or physical?

I feel because you are already lean and as you are very active, you don't want to rely on fats as your fuel of preference. Even modified low carb diets such as CKD are not really all the best for athletes.

See, as a runner you NEED carbs to fuel your muscles sufficiently during your cardio/training sessions. Your body, when it gets fit, becomes very efficient at using glycogen/glucose to fuel your workouts. So, fats will not work - and you will end up drawing on your protein stores as a result.

Also, as you are lean, your body will not want to dip into your fat stores all that much - it sees them as survival tools.

You will probably find that your workouts/running will suffer as a result of lack of the instant energy of carbs and you will end up feeling drained and tired....

[imperfectly_lou]

As Emma suggested, take your parent's money and go and see someone NOW....... You can have a look at the treatment finder on www.sfwed.org to find a referral or see your GP.

My measurements are similar to yours - 26inch waist and 31 inch hips....

I don't believe that BodyComp site is very accurate but here is a story for you...... when I was doing lots of cardio and not eating much, I burnt off all my muscle and went up to 27% body fat. I LOOKED tiny, I was underweight but I had lost all my muscle. Some catwalk models have 30% body fat (and we know how tiny they are!)

It is quite possible that given all the cardio you do and how little you eat, you have lost some muscle, hence increased body fat %.

I was frustrated when I had my body fat tested about 6 months ago because I thought I was really lean. Like you I was like "where is this body fat on me, I can't see it!" I was 22% at the time.

[hotgymchick]

well i cut to 1 cardio session a day. i prefer lifting weights in the morning and do a 5 minute warmup, 10 minute cooldown. i'll run at night, but if i dont run (or cant because of injury) I'll do HIIT cardio.

its so weird not doing alot of cardio. but i want more than anything to lose bodyfat and become more defined, so if thats what i have to do....

[Emma-Leigh]

Originally posted by hotgymchick
well i cut to 1 cardio session a day. i prefer lifting weights in the morning and do a 5 minute warmup, 10 minute cooldown. i'll run at night, but if i dont run (or cant because of injury) I'll do HIIT cardio.

its so weird not doing alot of cardio. but i want more than anything to lose bodyfat and become more defined, so if thats what i have to do....

**happy happy dance... happy happy dance**

Woo hooo

Laa laa laa laaa!!!

:D

**leaps for joy**

YAY!!!

:D

Ok... Must.... Calm.... Down....
...
..
.
.


Nope... not going to happen...!!!! WOOOOOO HOOOOO!!!!!!!!! **jig**

I am soooo proud of you girl!!

Remember - Consistency is the key! Just eat well, train hard and give yourself enough rest - one day you will turn around and realise that you maintain 14% BF and you don't even have to try!

[hotgymchick]

before cardio: 1/2 cup egg whites

workout: 10 minute warmup, 20 minutes of intervals, 10 minute cooldown

after cardio: 20g protein, 4 oz oj, 4 oz water, 10g glutamine

2:00 PM: 5 oz chicken, 2 baby squash, stewed tomatoes, 2c lettuce

6:00 PM: 5 oz chicken, 2 c green veggies

before bed: 8 oz skim milk, 2 tbsp walnuts

[gallerygurl]

you are doing soo good. I tell my boyfriend all bout everyone.."guess what Kristens doing better .." etc..
You really are doing good tho girlie. You know your parents wont be there for every decision you make and Im sure they dont know every little thing youve done!!! So go on you own and get
help for you. You are smart and you dont want to waste your life away running 3 hrs a day. . .

[ShaneG85]

Originally posted by hotgymchick
my parents won't let me go to therapy, they cannot accept the fact that their daughter has a problem. my mom offered to buy me something last night when i told her i was upset. "kristen, i dont have time for this! go shopping!" my dad goes "how much will it cost for you to be happy?" its ridiculous.


Sounds like you need a boyfriend or a good friend. That's just my opinion.

Shane

[Emma-Leigh]

Hey Girl,

Thought you might be interested in some of these articles:

Relationship between energy deficits and body composition in elite female gymnasts and runners
http://www.acsm-msse.com/article.asp?ISSN=0195-9131&VOL=32&ISS=3&PAGE=659

Effects of meal frequency on body composition during weight control in boxers.
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=8960647&dopt=Abstract


The moral: Keep eating and keep eating regularly :)

[hotgymchick]

Originally posted by ShaneG85
Sounds like you need a boyfriend or a good friend. That's just my opinion.

Shane

why dont you not comment on my journal, dont even read it, hows that sound?

I dont "NEED" a boyfriend. that is the exact opposite of what I need, and where all my problems stem from.

[Emma-Leigh]

Originally posted by hotgymchick
why dont you not comment on my journal, dont even read it, hows that sound?
Hee hee... You tell him girl :p

Yeah, because a 'good bloke' is all that is needed to fix the worlds problems!

My god, all these boys who think that all a girl really needs is a manly guy to rescue her... Sheesh... Their ego's must be the size of small counties :D

I dont "NEED" a boyfriend. that is the exact opposite of what I need...
Exactly.

You are complete as you are :)

[mirror]

Originally posted by hotgymchick
why dont you not comment on my journal, dont even read it, hows that sound?

I dont "NEED" a boyfriend. that is the exact opposite of what I need, and where all my problems stem from.

yay Kristen, rockin'! you tell 'em!


"I don't need anyone to rectify my existence. The most profound relationship we will ever have is the one with ourselves."

He didn't even need to read your journal. just your sig which I think is fab.

[ShaneG85]

Originally posted by hotgymchick
why dont you not comment on my journal, dont even read it, hows that sound?

I dont "NEED" a boyfriend. that is the exact opposite of what I need, and where all my problems stem from.

I also said "or a good friend". I am going to stay out of the female section for now on, haha.

[imperfectly_lou]

Originally posted by ShaneG85
I also said "or a good friend". I am going to stay out of the female section for now on, haha.

please do...

[playmaker]

Bye bye ShaneG85 ...

[hotgymchick]

thanks girls, we got rid of him fast ;)

not having a good day today. (rest day by the way). i have a compulsive need to re-check things and write things down. i want to make sure i'm doing everything 100% the right way...i dont want to waste anymore time....so could you all look over this little list i made??

they are the things i'm doing in order to lose bodyfat without dramatically decreasing my weight into an unhealthy range..remember..mybody comp said i was NINETEEN..which emma agreed was on the high side, but am using as a point of progress. i'd like to get down to 12-14 by january. (indoor track season)

1) Eating 5-6 times a day
2) Getting enough protein (at least 120 g)
3) Drinking enough water
4) Eating pre-morning workout
5) Having a proper meal post workouts
6) Doing only 1 gym cardio session per day, running only 1 time a day
7) Resting fully on sundays
8) Not severely restricting calories (eating in the 1400-1500 range)
9) 5 day lifting split (under an hour per session)
10) posting my journal daily so you girls can look over and make sure i'm not getting off track
11) Measuring body comp in 4 weeks to see progress

looking good?

[gallerygurl]

you know it :)

[imperfectly_lou]

Looks fantastic! In fact, it is so good I might even adopt some of that myself and we can keep each other accountable :)

[Emma-Leigh]

Originally posted by hotgymchick
1) Eating 5-6 times a day
2) Getting enough protein (at least 120 g)
3) Drinking enough water
4) Eating pre-morning workout
5) Having a proper meal post workouts
6) Doing only 1 gym cardio session per day, running only 1 time a day
7) Resting fully on sundays
8) Not severely restricting calories (eating in the 1400-1500 range)
9) 5 day lifting split (under an hour per session)
10) posting my journal daily so you girls can look over and make sure i'm not getting off track
11) Measuring body comp in 4 weeks to see progress

looking good?

The list looks excellent! :D

I have a few concerns though -

1. Make sure you are not over-training as you have to try to get the balance right... Consider dropping your cardio back a little....

2. Aim for 14% - NOT 12%. You don't need to compromise your hormone levels that much at this stage.

3. Make sure your diet is a good split - start with carbs/protein and make sure you are getting a serving of fat per day. You need those fats. Then after about a month, consider starting to cycle your carbs down as the weeks go on for the last month.

Otherwise - looks great :)

[hotgymchick]

7 AM: 1/4 cup egg whites

8 AM:
5 minute warmup
3 sets leg extensions warmup
3 sets squats
4 sets db sldl's
2 sets alternating lunges

2 sets cable crunches
2 sets leg lifts using stability ball
4 sets of 25 crunches

PW: 10g glutamine, 20g protein, 1/4 c oj

11:30 AM: chicken breast, 1/2 a small yam, 1 baby squash with 1 cup tomato

2:00 PM: 20g shake, 1/4 cup (dry) oatmeal, cooked

3:00 PM:
10 min warmup, 20 minute HIIT, 10 min cooldown

5:00 PM: chicken breast, 2c. vegges w/ 1 tbsp olive oil

**EDIT**
7:00 PM, ran 35 minutes after sickening call from coach

had 8 oz yogurt mixed w/ 5g glutamine before bed

[Emma-Leigh]

:D

Looking EXCELLENT Kristen!!

[ShaneG85]

Originally posted by playmaker
Bye bye ShaneG85 ...

bye

[imperfectly_lou]

It is looking great Kristen!

Just wondering what happened with your coach? I hope all is OK...

[EliteBSU]

Originally posted by hotgymchick

Theres alot of pressure on me...I need to drop this BF, I'll look impressive and be better at track..I NEED THIS!!!!!!!!!!!!!!!



pressure is good for motivation, but too much will cause a person to snap (speaking from experiance)

as long as you keep right on or very close to your plan and keep your diet strict, YOU'LL BE FINE

dont say you need to have THIS in so many months for Track. make weekly goals, small changes make an ant hill out of a moutain.

YOUR DOING GREAT

Elite

[hotgymchick]

^^ Thanks I know I am lean "enough" but need to be better.

Wednesday

7AM: 1/4 cup eggwhites

8AM:

5 minute warmup
3 sets squats
3 sets sldl
3 sets leg press
3 sets cable bicep curls
3 sets dumbbell bicep curls
3 sets tricep pressdowns
3 sets overhead tricep extensions
20 minutes high intensity cardio (bike)

PW: 1/2 cup dry measure oatmeal, cooked, 20g protein shake

1:00 PM: chicken breast, 1/2 a medium yam, 2 c. salad greens

4:00 PM: 20g shake

6:00 PM: run

Dinner: 4oz turkey, 3 cups vegges, 1 tbsp olive oil

before bed: 8 oz milk

[Emma-Leigh]

I'm proud of you girl :D You are looking really good!

Don't let the pressure everyone else puts on you (or the pressure YOU put on yourself) get to you - you do your best and that is all you can do!

[hotgymchick]

7AM: 1/2 protein bar

8AM:

5 min warmup
superset incline barbell bench with incline flyes: 2 sets
superset cable crossovers with pushups: 3 sets
hygat flyes: 3 sets
hanging leg raises: 3 sets
20 minutes bike (BPM around 155-160)

PW: 1 cup oj, 20g protein, glutamine

1:00 PM: 1/2 protein bar, cheat

3:00 PM: 10 min warmup, 20 min intervals, 10 min cooldown

around 6: run

PW: 4 oz turkey, vegges

before bed: 8 oz milk, 2 tbsp. walnuts

[hotgymchick]

7AM: 1/4 cup eggwhites

8AM:

5 min bike warmup
pullups- 3 sets descending assisted weight
rows- 4 sets
deadlifts superset with lunges- 2 sets
hyperextensions 3 sets
ball crunches 2 sets
regular crunches 4 sets

30 min lowER intensity cardio (elliptical)

9:30 PW: 8 oz ff yogurt, 20g protein, glutamine

12:30 PM: chicken breast, 2 baby squash, 1/2 cup tomato, 1/2 a small yam

3:00 PM: cardio (not sure yet what kind)

5:00 PM: 4 oz turkey, 3 c vegges, 1 tbsp olive oil

before bed: 8 oz ff yogurt

[Jimmy the rat]

I think that you are doing great. Im a guy and i think that chicks are much stronger in bodybuilding when they train than guys. A guy could hit the gym lightly and still make ok progress from a routine than a female, you all have to work so much harder to get your physiques and i respect all of the chicks who body build.

I see that you perform HIIT instead of long 45 to 60 minute cardio, have you performed long cardio before?? If so is there a difference in the results?? I am thinking about hiit and you seem very dedicated. I cant do th 6 meal thing I just lift and do cardio. You are working soo hard in your training and dieting.......I really admire you for that. Good luck!

[hotgymchick]

^^ thank you...i used to do incredibly long twice a day steady state cardio until it ate my muscle and did nothing else

10AM: 8 oz yogurt, 20g protein, 2 tbsp walnuts

1:00 PM: chicken breast, 2 pc cheese, 1 1/2 c. green beans

3:00 PM:

25 minute cardio

**WHAT an awful day today is...I'm seeing (imaginary)fat, wasn't supposed to do anyhting but did cardio, its freezing, i'm upset...AWFUL AWFUL AWFUL*** :( :( :( i feel like i weigh 7890 lbs...with 100% BF

4: 8 oz yogurt, 20 g protein, 2tbsp walnuts

7:00 PM: chicken breast, 2 pc low carb bread, 1 cup salad greens, 1/2 bell pepper

[gallerygurl]

hey girl you did something really great though..
You said "imaginary"
thats how you fight those voices..

[mirror]

Originally posted by hotgymchick
[B**WHAT an awful day today is...I'm seeing (imaginary)fat, wasn't supposed to do anyhting but did cardio, its freezing, i'm upset...AWFUL AWFUL AWFUL*** :( :( :( i feel like i weigh 7890 lbs...with 100% BF

[/B]

message from Kristen's body to Kristen's mind:
"please feed me a few more carbs. Thank you."

[hotgymchick]

7AM: 9 tablespoons of liquid egg whites (haha)

8AM:

5 min warmup
squats 3 sets
superset dl with walking lunges 3 sets
inner machine 3 sets
superset incline db fly with incline bb bench 3 sets
superset incline db press with cable crossover 2 sets
dips 1 set to fatigue

25 min ss cardio

PW: 1/2 cup oatmeal, 20g protein shake

1:00: chicken breast (around 5oz), 1/2 c brown rice, asparagus

3PM: 7 min warmup, 30 min bike workout, 7 minute cooldown

PW: 20g protien shake, 1/3 cup oatmeal

6:00 PM: chicken breast (around 5 oz), 2 cups of vegetables, 1 tbsp olive oil

[gallerygurl]

VERY VERY GOOD...:)

[icery]

hotgymchick, do you run for fairfield university? just wondering, because im here at sacred heart doing track also. (freshman)

[Kristen]

Originally posted by icery
hotgymchick, do you run for fairfield university? just wondering, because im here at sacred heart doing track also. (freshman)

I sent you a PM!

[hotgymchick]

7AM: 9 tablespoons egg whites

8AM:
5 min bike warmup
4 sets shoulder press (1 warmup)
3 sets lateral raises
2 sets superset front raise w/ plate with alternating front/laterals
3 sets tricep pressdowns
3 sets overhead presses
1 set to failure 1 arm cable pressdowns reverse grip
3 sets db bicep curls
drop set cable bicep curls
3 sets hyperextensions

25 min ss cardio

PW: 1/2 cup oatmeal, 20g protein shake

1:00 PM: 5 oz chicken breast, 1/2 cup brown rice, asparagus

3PM: cardio

PW: 20 g shake, 1/3 cup oatmeal

6:00 PM: chicken breast, 2 cups green beans, 1 tbsp olive oil, 2 pc low carb wheat bread

RUN

before bed: 2/3 cup cottage cheese

[hotgymchick]

7AM: 9 tablespoons egg whites

8AM:
5 min bike warmup
2 sets pullups
2 sets pulldowns
2 sets rows
2 sets hyperextensions
2 sets leg curl
3 sets sldl
3 sets squats
3 sets declines
3 sets twisting declines
2 sets crunches

3 min warmup, 3 x 5 min hard intervals on bike
5 min rowing cooldown

PW: 20g shake, glutamine, 1/2 c oatmeal

12:30 PM: chicken breast, 1/2 c brown rice, asparagus

2:00PM: 35 min cooldown

PW: 20g shake, 1/3 cup oatmeal, a few walnuts



6:00PM: chicken breast, 3 cups green beans, 1 tbsp olive oil

before bed: 1 yolk, 3 whites, mushrooms..was hungry :(

[playmaker]

How many calories is this??

[hotgymchick]

approx 1400

[gallerygurl]

maybe Im adding wrong but it seems lower than that.

[mirror]

more like 1200. about 70g carbs? depending if the oats listed are cooked or uncooked. if cooked, thats 70g carbs/less than 25% of cals. With 2 cardio sessions ... IMO not enough.

[hotgymchick]

they are cooked oats girls...1/2 cup dry. hehe :D

7AM: 1/2 shake

8AM
5 min bike warmup
3 sets incline press: 12 lb, 12.5 lb, 15 lb, then a fourth set dropping down
3 sets parallel bar dips
superset military press with front/side raises 2 times through to failure
2 sets db bicep
2 sets ez curl

3 min warmup, 2 X 1 min interval, 2 X 2 min interval, 1 X 3 and 4 minute interval on bike
5 min elliptical cooldown

PW: 1/2 cup dry oatmeal cooked 20g shake mixed together

12:30 PM: chicken breast, 1/2 cup dry brown rice cooked, 1/2 cup asparagus, 2 cups salad

2:00 PM: 40 min cardio

PW: 15g powder mixed with 1/3 cup oatmeal, 2 tbsp lactaid

dinner: chicken breast, 2 cups vegges, 1 tbsp olive oil, 1 12g carb tortilla w/ 2 pc low fat cheese

[hotgymchick]

7am: 9 tbspbs egg whites

8 am:

5 min bike warmup
box squat 3 sets
1 leg squats 1 set ea leg
walking lunges, 4 roundtrips
french press 3 sets
overhead ex 2 sets
superset overhand straight bar with underhand 2 sets
cable crunch 2 sets
leg raises 2 sets
declines 3 sets

20 minute bike
1000 m rowing cooldown

PW: 1/2 cup oatmeal, 20g protien

1:00 PM: 2 cups stewed tomatoes, 2 cups green beans, 5oz chicken breast, 24g carb tortilla, 2 pc low fat cheese

afternoon: cardio HIIT

PW: 20g shake, 1/3 cup oatmeal

dinner: chicken breast, 3 cups green beans w/ 1 tbsp olive oil

before bed: 1 yolk 3 whites with mushrooms

[hotgymchick]

7AM: 2 egg whites

8AM:
5 min bike warmup
2 warmup sets of squats, 3 working
3 sldl
walking lunges
3 sets dips
2 sets superset crossover with pushups
3 sets incline db bench
3 sets hanging leg raises
3 sets declines
3 sets rope crunches

21 min hiit

PW: 1/2 c oatmeal, 20g shake

1:00 PM: chicken breast, 1/2c rice, asparagus

4PM: 1/3 cup oatmeal, 20g protein

6:00PM: run

before bed: chicken breast, salad

MRI today for back:(

[EliteBSU]

your insane, keep up the good work.
i feel like crap, went to bed at 3am and couldent wake up at 6 to drive to the gym.

i only have another month to bulk up before i start a 4-6 month cut.

you havent posted anything lately about seeing that invisable fat. not having problems with that are you?

keep up the hard work

Elite

[Emma-Leigh]

Hey Kristen -

Your days are looking a little light on the calories - you are slowly slipping them back down to a lower level so watch out ok.


Good luck with the MRI and keep us posted on the results - I hope they are positive.


-Emma

[hotgymchick]

7am: 9tbsp eggwhites

8am:
5 min bike warmup
4 sets lat pulldowns
3 sets pullups
2 sets rows
3 sets military press
3 sets laterals
2 sets ez curl
2 sets db curl
3 sets of killer pilates ab move that i dont know the name

20 min cardio

PW: 1/2c oatmeal 20g protein

12:30: chicken breast, 1/2 c rice, asparagus, 2 pc cheese, 2 c lettuce

2:30 cardio

pw: 1/3 cup oatmeal 20g protein

5:00: chicken breast, 2 cups green beans with 1 tbsp olive oil

before bed: egg whites

[sabreman]

It sounds like you're doing a lot of good work. Keep it up! My only comment is that you seem to be putting a lot of undue pressure on yourself to lose your body fat. You can't expect to lose it overnight. Stick to your routine and stick to your diet and the results will come eventually. Slow, steady, and sure progress is the only way to go.

[hotgymchick]

7AM eggwhites

8AM
5 min bike warmup
3 sets high rep squats
2 rounds walking lunges
3 sldl
2 warmup cable crossovers
3 sets incline db bench
3 sets dips
2 times through tricep superset underhand and overhand
2 sets overhead ex

21 min bike HIIT
5 min elliptical cooldown

PW: 1/2 c oatmeal, 20g shake

12:30: chicken breast, 1/2 c rice, asparagus

3:30: 1/3 c oatmeal, 20g protein

5:00: chicken breast, 2c green beans w/ 1 tbsp olive oil

[hotgymchick]

7am: eggwhites

8AM:
6 min elliptical warmup
walking lunges superset with high rep box squats 4 sets through
stepups superset with sldl 3 sets
dips drop set
incline bench 2 sets negative
superset incline fly with pec dec to fatigue
declines for abs 6 sets

30 min cardio

pw: 1/3 c oatmeal, shake (23g got new kind)

12:30: chicken breast, 2c green beans, 2 pc ff cheese, 1 tbsp olive oil

2:00: cardio

PW: shake

dinner: chicken breast, 6 egg whites, 2 c green beans, 1tbsp olive oil

new weight split:
monday back, abs
tues shoulders legs
wed arms
thurs abs
fri chest legs

[gallerygurl]

why are you soo low in cals girl???Im gettin 1000 - my weeks been low too

[Special Ed]

Originally posted by hotgymchick
7am: eggwhites

30 min cardio

pw: 1/3 c oatmeal, shake (23g got new kind)

12:30: chicken breast, 2c green beans, 2 pc ff cheese, 1 tbsp olive oil

2:00: cardio

PW: shake

dinner: chicken breast, 6 egg whites, 2 c green beans, 1tbsp olive oil
:eek: Where's the tuna??:eek:


BTW: You sound pretty lady. :D:D

[hotgymchick]

11:30 AM: (OOPS..guess who went to bed too late :p )
chicken breast, 2c green beans w/ 1 tbsp olive oil and mushrooms
1 cup salad greens

1:30 PM: 55 min high intensity cardio

3:00 PW: 1/3 c oatmeal, 2 scoops protein shake

5:00 PM: chicken breast, 1 1/2 cup green beans w/ 1 tbsp olive oil and mushrooms, 1pc cheese

before bed: 23g shake

approx cal: 1430
approx protein: 110-115 g
approx carbs: 70-90 g

[hotgymchick]

rest day

8AM: 6oz ff yogurt, 23g protein, 1tbsp walnuts

11AM: chicken breast, 2 cups green beans w/ 1 cup tomatoes and mushrooms, 2 cups salad greens, 1/4 c ff cheese, 1 tbsp
olive oil

3PM: 23g shake

6PM: chicken breast, 4 whites, 1 yolk

[gallerygurl]

hey girl I looked at your journal and saw a tortills - Is that those low carb tortillas we were talking about - and do you count the carbs in them??? I am afraid not to!I dont see the logic in subtracting the fiber = 3 carbs do you??

[Emma-Leigh]

Originally posted by hotgymchick
rest day

8AM: 6oz ff yogurt, 23g protein, 1tbsp walnuts

11AM: chicken breast, 2 cups green beans w/ 1 cup tomatoes and mushrooms, 2 cups salad greens, 1/4 c ff cheese, 1 tbsp
olive oil

3PM: 23g shake

6PM: chicken breast, 4 whites, 1 yolk

Woo hoo!! REST DAY! :)

Hmmmm..... where is the food girl?? This is only about 1000 calories!! **eepp!!**

You HAVE to eat more - especially on your rest days!

T'is simple -
Step 1 - Take oats, pour into bowl
Step 2 - cover with water
Step 3 - put in microwave, hit START
Step 4 - Take out on microwave
Step 5 - add cottage cheese and protein powder
step 6 - Take spoon
Step 7 - eat :D

How are you going anyway? You have been looking pretty good (although cals are still a little light some days!). Are you feeling any different? How are your training sessions going?

[gallerygurl]

thanks for sticken up for me with Bugger off girl.. your too sweet!

[hotgymchick]

Originally posted by gallerygurl
thanks for sticken up for me with Bugger off girl.. your too sweet!

Anytime girl! :p

[hotgymchick]

emma- i've been doing ok, i guess. going to therapist on wednesday. mri came out perfect for my back.

7am: eggwhites

7:30AM:
5 min bike
3 sets row
3 sets pullldowns
2 sets 1arm rows
3 sets ez bar curl
3 sets db curl
3 sets pushdown
3 sets overhead

45 min intense cardio

PW: 1/2c oatmeal, 23g shake

11:00: chicken breast, 2c escarole

1:00: 6oz ff yogurt, 2 tablespoons walnuts

2:00: 20 min cardio

4:30: RUN

Dinner: chicken breast, escarole

before bed: eggwhties, shake

[Emma-Leigh]

Originally posted by hotgymchick
emma- i've been doing ok, i guess. going to therapist on wednesday. mri came out perfect for my back.

:) Good to see your MRI was ok!! That must be a huge relief!!

I hope the therapy goes well too.

[imperfectly_lou]

Good luck on Wednesday! Glad all went well with the MRI

[gallerygurl]

sigh ,exhale, relief ,whoooohoo good news about your mri!!

[hotgymchick]

7AM: eggwhites

7:30AM:
5 min bike warmup
4 sets parallel bar dips
3 incline bench
2 pec dec negatives
4 sets pyramiding up squats
4 sets pyramid sldl
30 min high intensity cardio (remind me to never wear a white sports bra again :( )

PW: 1/2c oatmeal, 23 g shake

11:00: 4whites, 1 yolk, 1 cup tomatoes and mushrooms, salad

1:00: 6oz yogurt, walnuts, 10g powder

2:00: 45-50 min cardio

PW: 23g shake, 4oz oj

4:00: carb free protein bar, 1 cup soup (i never eat soup...what is wrong with me..homemade though, no sodium)

might have something else..no appetite though.

[hotgymchick]

7am: eggwhites

8AM:
5 min bike warmup
1 warmup, 3 working military press
3 lateral db, 2 on machine
3 ez curl, 2 supinated, 2 hammer
3 descending dips, 3 overhead
4 decline, 4 machine
20 cardio

PW: 1/2c oatmeal, 23g protein, 4oz oj

1:00PM: 1/2 c rice, chicken breast, asparagus

4:00PM: 6oz yogurt, walnuts, 23g powder

6 or 7: run

before bed: 4 whites, 1 yolk, vegetabels

[EliteBSU]

how long until you get you BF% tested?
you arnt having any more problems with the invisible fat are you?
congrats on the good MRI report.

Elite

[hotgymchick]

Originally posted by EliteBSU
how long until you get you BF% tested?
you arnt having any more problems with the invisible fat are you?
congrats on the good MRI report.

Elite

I'm going to the second week of December.
I am actually having serious issues with fat and all that, I've been in this awful mood and can't get out of it... :(

7AM: eggwhites

8AM:
5 minute elliptical warmup
squats: 1 warmup, 3 working
SLDL: 3 sets
Walking lunges: superset weighted with unweighted 2 times through
Incline DB bench: 1 warmup, 3 sets
Parallel bar dips: 3 sets
Cable x superset w/ ab machine: 2 times through

20 minutes on elliptical

PW: 1/2c oatmeal, 23g. shake

12:00: chicken breast, 1/2c brown rice, asparagus

3:00: 23g shake

6ish: run

dinner: chicken breast, 2c green beans, 1 tbsp olive oil

before bed: 4 whites, 1 yolk

[gallerygurl]

Im sorry that you are having a bad time girl...
You know logically that you are not fat tho right??
Seriously you need to look at the logics.

[hotgymchick]

Originally posted by gallerygurl
Im sorry that you are having a bad time girl...
You know logically that you are not fat tho right??
Seriously you need to look at the logics.

I don't know, I see something awful in the mirror. I went to the therapist Wednesday and she made me feel so bad about myself. I guess we don't know how bad our thoughts are until we say them outloud. She wants to put me on some medicine but I don't know.

[EliteBSU]

when you get tested, what do you want to BF to be, or your goal for that date?
if you have a problem with looking into the mirror, spend the least amount of time possible in front of or around a mirror

Elite

[Emma-Leigh]

Originally posted by hotgymchick
I don't know, I see something awful in the mirror. I went to the therapist Wednesday and she made me feel so bad about myself. I guess we don't know how bad our thoughts are until we say them outloud. She wants to put me on some medicine but I don't know.

:(

Hey Girl - Why did the therapist make you feel bad about yourself? Did she say something negative or was it just that it aired a lot of issues you had that you didn't like to acknowledge?

What med's did she want to put you on?

Medication alone is not going to solve the problem - external solutions for internal concerns are never the answer. But they are a TOOL for helping you to deal with the actual problem - they lesson your anxiety and decrease the depression so you can start to address your self-image issues and your correct your patterns of behaviour/negative thoughts with things like CBT (behavioural therapy - which is a fancy name for getting you to look at how you react in certain situations and then trying to change those behaviours into something less damaging).

Some people can do it without meds - especially people who have mainly behavioural or situational isuues. It is a lot harder if you have an underlying neurochemical aboration (which some people have - this is where chemical signals in their brains are not right and it contributes to the problems they have).

If you don't want the meds, maybe you should ask her about trying to start you on a CBT program? Also - make sure you are eating enough carbs as these will help with your serotonin levels - a chemical in the brain that is one of the things that effects things like mood, obsessions, anxiety, depression etc. Omega-3's have also been linked with helping depression - so make sure you are getting these as well.

Hang in there ok... The therapy will help - but it might get worse before it gets better!

[hotgymchick]

Yesterday I had a killer leg session...like...throw-up quality. High rep 1-1-1 squats so beyond parallel I can't sit down today, heavier than normal SLDL's, lunges with no rest in between reps, and barbell calfs, which I NEVER do because I was genetically gifted in the calf department. Then all I did for chest was incline bench and 1 descending set of parallel bar dips, going down in assisted weight. Never thought my chest would get this sore from that.....I can barely walk today....so.....I....had....a........refeeed day...:(

After this mornings workout (just weights...no cardio :( ) up until 12 I had carbs. AH It was painful. I like eating under 80 grams a day, which is ridiculous given the amount of cardio I have been doing lately.

Anyways....I'm doing cardio later on, after therapy ( :( ) Probably an hour at 170 BPM, then have a shake, then some chicken.

Nothing actually hurts though (aside from muscle), Back is good, shinsplints are improving since the new orthodics.

[imperfectly_lou]

You do 1hr of cardio at 170bpm?

At 18 years old, 170bpm is 85%!!!!!!!!!!

Kristin, you are basically wasting your time weight training if you are going to do cardio at that level of intensity. Your body would have nowhere near enough stored glycogen (particularly because you don't eat many carbs) and it would start to cause muscle catabolism.

Muscle catabolism = increased BF% which is total contrary to your goals...

[bass917]

take pictures of yourself so you can monitor ur progress that should help with your invisible fat problem as well as have other people critique you, im always my hardest critic even when I think Im in horrible shape people tell me I look great and that they wished they could look like that, also just try to remember that your probably in better shape than you think you are, as well as remembering that eating to little and doing to much cardio will not help you lose the fat any faster and may even be counter productive. Also dont think that your alone, many other people have the same problem, Im a guy and I have the same problem I cant stand to look at myself and always think Im in horrible shape and it just gets me down, try some of the things I suggested they might help. Your working hard and Im sure you look great, best of luck.

[hotgymchick]

i dont really think i'll be posting much anymore, i lost 4 pounds and am gearing up for track=more cardio, so i cut weights to 3 days per week and am just trying to eat as much as i burn to not lose anymore weight.