Vanessa's "Lose That Ass" Journal

[vanessa40]

Hello everyone,
I'm not sure if you remember me. I have been here before but just was not good at keep a journal here current. I have at the female section but you can never get to much feedback.
Ok so here is the Reader's Digest story of me...
Five years ago i weighed 220..though hard work and cutting out the junk i got down to 121..i'm 5'2 so i do like that weight. Since about January my weight has stayed around 133 and i hate it. I run about 6-8 miles 6 days a week and lift 3 days. I'm changing this as of today to 30 minutes of HIIT on the treadmill and i would also like to lift more..maybe 4-5 days. I workout at home. I have free weight,bench,step bench that rises to 12",treadmill,pullup bar.
I'll post my meals and workouts from the last few days. Let me know what you think

[vanessa40]

M1
40g oats,60g strawberries,1tsp flaxseed,2 egg whites

M2
40g oats,2 egg whites,1/2 scoop protein,1tsp instant coffee

M3
5 cups romaine lettuce,2.50ozs chicken breast,onion,mushrooms,2tbsp low fat dressing

M4
1/2 cup cottage cheese,apple

M5
Protein Shake-after weights

M6
6ozs grilled salmon,2 cups romain lettuce,2 cups broccoli,1 tbsp low fat dressing

M7
1/2 cup cottage cheese,1 tbsp PB

Total
1563
Fat-42g
Carbs-141g
Pro-141g

[vanessa40]

BB Squats 40+bar
3x10

BB Rows 40+bar
3x10

Tri pod Push ups
3x12

Shoulder Press 50#
3x10

Lunges 50#
3x10

Tri Extentions
3x12

Hammer Curls 25#
3x10

Abs
Twist 20#-3x20
Raised Feet Crunch-3x10
Pulse Up 5#-3x10
Bridges 3x 40 seconds

[Tifflex]

Hello everyone,
I'm not sure if you remember me. I have been here before but just was not good at keep a journal here current. I have at the female section but you can never get to much feedback.
Ok so here is the Reader's Digest story of me...
Five years ago i weighed 220..though hard work and cutting out the junk i got down to 121..i'm 5'2 so i do like that weight. Since about January my weight has stayed around 133 and i hate it. I run about 6-8 miles 6 days a week and lift 3 days. I'm changing this as of today to 30 minutes of HIIT on the treadmill and i would also like to lift more..maybe 4-5 days. I workout at home. I have free weight,bench,step bench that rises to 12",treadmill,pullup bar.
I'll post my meals and workouts from the last few days. Let me know what you think

Welcome Vanessa! Congratulations on losing the weight and keeping it off for a number of years. You will be at your goal weight in no time.

[Hibiscus09]

Hi Vanessa! How could we forget you? :)

Glad to see you've started a journal in senile land! We're happy to have you join us! :p

Your nutrition looks good. I don't care for having protein shakes other than post workout. Solid food keeps your metabolism jacked more. Meals three and four look a little skimpy and meal one probably needs some more protein, but it may all be just fine for you once you make the adjustment with the running. That's a lot of running. Your metabolism may have just stalled on you somewhat. Do you eat the same amount of calories when you're running that much? Do you know your know your bodyfat%?

Again -- Welcome!! So glad to see you here!!

[vanessa40]

Hi Vanessa! How could we forget you? :)

Glad to see you've started a journal in senile land! We're happy to have you join us! :p

Your nutrition looks good. I don't care for having protein shakes other than post workout. Solid food keeps your metabolism jacked more. Meals three and four look a little skimpy and meal one probably needs some more protein, but it may all be just fine for you once you make the adjustment with the running. That's a lot of running. Your metabolism may have just stalled on you somewhat. Do you eat the same amount of calories when you're running that much? Do you know your know your bodyfat%?

Again -- Welcome!! So glad to see you here!!

Hi Diane,
Yes i tend to eat the same amount everyday..i'm trying to up my calories to around 1700-2000..do you think that's to high

[Hibiscus09]

No, I don't think so -- start at 1,700 and cut back on that running and see what happens. :) I don't think I would use the scale as my only indicator of success, however. If you don't have a way to test your bodyfat, you could try the tape measure and take regular photos to assess progress. Of course, try to do the photos in the same place, same poses and as close to the same lighting as you can each time.

I was on almost 2,200 calories (for my contest) when I went up to 129lbs, but my bodyfat was dropping as I increased scale weight and I felt like I looked better. Then my calories were slowly decreased as I headed toward contest day, but I believe the lowest I ever went was 1,560 calories and that was right before my contest (I competed at 114lbs and 8.8% bodyfat).

[trkshot8]

Awesome to see the progress that you have made. Congratulations! Along with some calorie changes here's some more advice. I just kinda scanned over everything so this may have already been said. If so, please excuse my ignorance. Try to vary the intensity during your cardio session. Escalate from minute 1 at a warm up tempo to minute 6 being an all out hard as you can go. Minute 7, go back to where you were at minute 3, then escalate to all out again at minute 10. Get the idea? This has been said to be very effective at shedding hard to burn fat and I have seen good results with it. Usually I only do twenty minutes of cardio a day along with a good diet.

[Tifflex]

Hi Vanessa,

Here's the link to the Cut Diet. I think you can download it from the home page. I lost some body fat with the diet but had a difficult time with the low carbs. It did get me accustomed to consuming more protein though.

http://www.bodybuilding.com/fun/lobliner14.htm

[vanessa40]

Thanks for the link Tiffany

[vanessa40]

No, I don't think so -- start at 1,700 and cut back on that running and see what happens. :) I don't think I would use the scale as my only indicator of success, however. If you don't have a way to test your bodyfat, you could try the tape measure and take regular photos to assess progress. Of course, try to do the photos in the same place, same poses and as close to the same lighting as you can each time.

I was on almost 2,200 calories (for my contest) when I went up to 129lbs, but my bodyfat was dropping as I increased scale weight and I felt like I looked better. Then my calories were slowly decreased as I headed toward contest day, but I believe the lowest I ever went was 1,560 calories and that was right before my contest (I competed at 114lbs and 8.8% bodyfat).
Thanks Diane,
I do have on of those Omron..i think i might have spelled that wrong...lol
I have not use it in awhile...been to scared..i'll try it in the morning to see where i am

[StlBarbie]

I know you .............. ;)
:D:D:D

[vanessa40]

Awesome to see the progress that you have made. Congratulations! Along with some calorie changes here's some more advice. I just kinda scanned over everything so this may have already been said. If so, please excuse my ignorance. Try to vary the intensity during your cardio session. Escalate from minute 1 at a warm up tempo to minute 6 being an all out hard as you can go. Minute 7, go back to where you were at minute 3, then escalate to all out again at minute 10. Get the idea? This has been said to be very effective at shedding hard to burn fat and I have seen good results with it. Usually I only do twenty minutes of cardio a day along with a good diet.
Thanks..that sounds like what i want to do :)

[ChocoChick]

Hi Vanessa. Nice to have you back. :)

When was the last time you changed up your workout routine?

[vanessa40]

Hi Vanessa. Nice to have you back. :)

When was the last time you changed up your workout routine?
It's been a very long time..almost a year

[vanessa40]

Ok..i just finished my first HIIT session in over a year and it kicked my butt...which is a good thing..
I started out walking at 3.5 mph for 5 mins then went to 6mph for 1 min then 30 seconds at 8..that wasn't fast enough so i went to 8.5..then at the end for the last couple i did 9mph..i did this for 20 min. then walked for a 5 min. cooldown. for 30 mins.
I'll do weights this afternoon

[vanessa40]

Ok...here's my new routine

Monday
Chest/Bi/Abs..AM
HIIT-PM

Tuesday
Legs...AM
HIIT..PM

Wednesday
Shoulders/Abs...AM
HIIT-PM

Thursday
Back/Bi...AM
HIIT-PM

Friday
Legs/Abs...AM
HIIT-PM

Sat-
Run at park

Sun
Off

[ChocoChick]

It's been a very long time..almost a year

I think it's time. Especially if you have been keeping sets/reps constant. This is the fastest adaptation the body makes. Maybe do some 4x6 work alternating with some 3x15. Possibly throw in some 10x3's.

p.s. I think your new routine has too much HIIT and too much cardio. How about 2 days of HIIT and 1 of steady state?

[mom24boys]

hiyas Vanessa, glad your back..lots of good and advise mixed in with loads of fun over here :D

[vanessa40]

I think it's time. Especially if you have been keeping sets/reps constant. This is the fastest adaptation the body makes. Maybe do some 4x6 work alternating with some 3x15. Possibly throw in some 10x3's.

p.s. I think your new routine has too much HIIT and too much cardio. How about 2 days of HIIT and 1 of steady state?

I know..i am doing way to much cardio..livinonlava is helping me with that :)

[ChocoChick]

So will there be lava porn in here? :D

[vanessa40]

All sets are with a barbell and 40# of weights

Squats
3x10

Lunges
3x10

Plie Squats
3x10

Good Mornings
3x10

Step Ups
3x10

[vanessa40]

So will there be lava porn in here? :D
After seeing him...i hope so...lol

[jocularric]

Welcome Vanessa. You've all ready done so much to be proud of. Good job. I look forward to reading more of your future success stories.

[jspirate]

Hello everyone,
I'm not sure if you remember me. I have been here before but just was not good at keep a journal here current. I have at the female section but you can never get to much feedback.
Ok so here is the Reader's Digest story of me...
Five years ago i weighed 220..though hard work and cutting out the junk i got down to 121..i'm 5'2 so i do like that weight. Since about January my weight has stayed around 133 and i hate it. I run about 6-8 miles 6 days a week and lift 3 days. I'm changing this as of today to 30 minutes of HIIT on the treadmill and i would also like to lift more..maybe 4-5 days. I workout at home. I have free weight,bench,step bench that rises to 12",treadmill,pullup bar.
I'll post my meals and workouts from the last few days. Let me know what you think

Wow. That is one impressive story. Well done Vanessa!

*jspirate bows in respect*

[vanessa40]

Ok..i'm feeling a bit sore from my workout yesterday so i'm thinking that Tims suggestion of no weights today is a very good idea..so i'll do a 30 minute jog later today.
I'm happy to report that i'm down to 132. I did my BF..i have a Omron i'm at 22%
You know that in a few days you will have to talk me down from the cardio ledge because i'll be ready to jump back into all that running...lol..
I was looking back over my workout/weight journals from the past 3 years and i was at my lowest weight when i was doing HIIT and weights.
I'm still trying to figure out what would be the best lifting for me..a 3 day full body w/ HIIT on the days i don't lift i'm thinking is the way to go...i believe that's what Tim was suggesting..
All i know is i'm very happy that i have you all to help me :)

[joed]

Hiya V, good to see you back. I think I'll tag along on your journey with everyone else.

[ms_mac]

Hey girl! Glad you are keeping a journal here. I will be following your journey.

Are you going to follow the cut diet? Or just the workout program?

[Hibiscus09]

Hi Vanessa! Today is just a cardio day for me also (well, and I did abs) and I'm glad!! Good job making yourself sore! :)

Happy Wednesday!

[vanessa40]

Today's Workout
Ok... hold onto your hats you will never believe this one

3 miles-30 minutes
That's all

[vanessa40]

Tomorrow's Macro's

Calories
1635
Fat-52g
Carbs-146g
Pro-143g

[jocularric]

Ah fair Vanessa, thou doth run well. The dragons Fat and Sloth no doubt fled as ye pursued thy noble quest. Well done Milady and Godspeed.

[mom24boys]

Happy Hump day Vanessa :)

[vanessa40]

Ah fair Vanessa, thou doth run well. The dragons Fat and Sloth no doubt fled as ye pursued thy noble quest. Well done Milady and Godspeed.

LOL....I love it...thanks :)

[vanessa40]

Today i wanted to see how heavy i could lift

Skullcrushers
30+bar 4x6

Dips
4x12

Overhead Tri Extention
25.5# x8
31# x6
31# x8
34# x5

Pull Ups
4x4

DB Bent Rows
29# x10
34# x6,x6,x6

Deadlifts
50+bar 4x8

Abs

Weighted Crunches 30#-4x12
Speed Rotations 20#-4x20
Pulse Ups 5#-need to get heavier ball-4x12

[joed]

That's some pretty good weight you're pushing around. WTG.

[Tifflex]

Nice strong workout Vanessa :). How are you doing with the limited cardio?

[Hibiscus09]

Great job, Vanessa!! :)

[vanessa40]

Boy am i feeling my w/o from yesterday. My tri's are killing me but it's a good feeling. Lifting heavy i think is the way to go for me. I love feeling my w/o the next day. I really never have before. I guess i just wasn't doing enough.

Today's Goals
1-Legs
2-Eat Clean..no candy or excess sugar
3-Plan weekend food and w/o
4-Drink atleast 1 gallon of water
5-Yoga

Weight
132

I have decided to do one long run on the weekend but my long runs will be only an hour now..just 5-6 miles not the 10-12 miles i was doing. I think i'll do it on Sunday.
I can see a difference already..i know it's only been a few days but my clothes are fitting better eventhough my weigh has only gone down maybe 1.5 pounds and mentally i'm just feeling great..not tired all the time like i was before i started...thanks again for all your help and support :)

[vanessa40]

Nice strong workout Vanessa :). How are you doing with the limited cardio?

It's still a struggle for me...i use to getting up every morning and heading out for my run..my body is loving it..it's going to take my mind awhile to ajust :)

[vanessa40]

http://content.pimp-my-profile.com/graphics/wset12/itsfriday.gif (http://www.pimp-my-profile.com/graphics/view.php?id=1201&cname=Days+%26+Weekends)

I'll be feeling this tomorrow

Squats
4x10@53#

Lunges
3x8@53#
1x8@63@

BarBell Plie Squats
4x10@58#

Stepups
4x10@58#

Bridges
4x12@30#

[jocularric]

Dang girl, you're really tearing it up on those workouts. And 10-12 mile runs? Are you for real? I haven't done that for 25 years :eek: I so need to do more cardio.

Just want to say you're doing a great job and you're a good example. Keep up the good work.

[Tifflex]

Have a good weekend Vanessa:)

[Hibiscus09]

I have decided to do one long run on the weekend but my long runs will be only an hour now..just 5-6 miles not the 10-12 miles i was doing. I think i'll do it on Sunday.
I can see a difference already..i know it's only been a few days but my clothes are fitting better eventhough my weigh has only gone down maybe 1.5 pounds and mentally i'm just feeling great..not tired all the time like i was before i started...thanks again for all your help and support :)

Yippee!! Yay for seeing progress! Good plan for your weekend runs also. :)

Great job on yesterday's lifting and happy weekend to you!! :)

[ChocoChick]

I can see a difference already..i know it's only been a few days but my clothes are fitting better eventhough my weigh has only gone down maybe 1.5 pounds and mentally i'm just feeling great..not tired all the time like i was before i started...thanks again for all your help and support :)

Wow - that was fast! Great news.

Where are you moving to? Forgive me if you already covered that here. :o

[vanessa40]

Hi Everyone,
Hope you all had a nice weekend. Mine was very busy packing and getting ready to move but as you all know it can't get here soon enough..I'm not sure if i covered it in this journal but in 11 days i'm finally moving out of apartment hell and into my house..it has taken 4 long months to be built but finally on April 6th i'm out of here :)

Ok...i've played around with lifting and trying to build muscle but with all the running i was doing i was getting nowhere fast..so as you know i'm cutting way back on the running and want to build muscle now. I took my measurements this morning..here they are

Waist-29'
Abdomen-31'
Hips-36.5'
Right Thigh-22'
Calf-14'
Chest-34'
Bi-11'

As for my workouts i've redone them once again..i do think this is the way i will keep it for awhile

Monday
Legs/Abs

Tuesday
Chest/triceps

Wed
3 mile run

Thurs
Shoulders/abs

Fri
Back/biceps/Cardio - 20 minutes high intensity

Sat
Cardio - 40 minutes moderate intensity

Sun
off

[vanessa40]

Ok..i'm stupid..i didn't warm up and i only got in two sets of lunges before i felt something in my lower right glute pull a bit so i stopped..remember to warm up next Monday.

Lunges
2x10@53#

Squats
4x12@53#

Barbell Plie Squats
4x12@53@

Step Ups
3x10@53#

Bridges
3x10@30#


Abs
Raised Feet Crunch-3x10
Pulse Ups 5#-3x10
Speed Rotations 20#-3x20
Planks-3x30 seconds

[ChocoChick]

Looks like a good workout in spite of the pull. Hope it is nothing serious.

[jocularric]

Vanessa O Vanessa, where for art thou? I pray may thee find this a day of most agreeable climate in thy shire. Milady, fare thee well; I must away.

[joed]

Hey V, if you work you abs any more you'll be in the Guiness Book. Nice lookin' WO's you're doing.

[ChocoChick]

Anybody home?

[jocularric]

I hope everything is well with you. Happy Easter!

[joed]

C'mon V, no fair posting in the women's forum and nothing here.

[vanessa40]

Told you i was bad at remembering to keep up my journal in this section...jeez..where is my head..anyway..the move went ok..and i'm finally out of apartment hell and in my new house..no more kids stomping over my head...yyyiiipppeeee...and i can run on my treamill and lift weights anytime i want to :) :)
I kept up my workouts and lifting during the move also..
Today's Workout
3 Mile run
30 minutes Yoga

Hope you all had a nice holiday

[vanessa40]

Good Morning ,
Hope you all had a nice evening..Sitting here having my oats and coffee :)
I have to tell you i really enjoy being able to get up and go running before i eat in the morning. I've never done fasted cardio before..maybe it will help me lose this last bit of fat..
Today i get my Slam Man..
http://www.fitnessquest.com/scripts/cgiip.exe/WService=/itemdetl.html?item=FIT004199&src=FQ1414#SI
..that's right..UPS will have it here sometime before 5..then Steve has to go to Lowes tomorrow and get 240lbs of sand for fill the bottom of it..i also need to go out and get some gloves..i like these
http://www.harbingerfitness.com/html/catalog/Gloves/322.html
they are weighted so that will be some extra cardio..
Well time for a shower..you all have a great day :)

[vanessa40]

Incline DB Press
3x10

DB Fly
3x10

EZ Barbell Curl
3x6

DB Curls
3x10

Overhead Tri Extention
3x12

Kickbacks
3x12

Abs
Crunch 3x10
Speed Rotation 3x20
Bicycle 3x10
Straight Leg Crunch 3x15

[joed]

See, a little nudge in the ribs and you're back to being regular. hehe. Your ab WO reminds me a bit of Hibby's, she does all those different things that target all the places too. Have a good wkend with the slam man.

[Tifflex]

Hi Vanessa. Your slam man looks pretty cool. I hope you enjoy beating the crap out of him:).

[jocularric]

Waiting, waiting, waiting. Aw come on. Tell us whatcha think of SlamMan.