Clare's Journal

[spytechs_wife]

Hello,

Welcome to my journal. I am open to advice. But please don't knock my cheese. :) I love cheese and it is the one thing I will carry over from my old diet life! I have been eating/exercising this way for a month or so now, but I am just starting to write it down. As you may come to see, I am not a big fan of meat. I just dislike it. So I am trying some vegetable substitutes and I take protein supplements. According to this calculator,

http://www.bodybuilding.com/fun/issa64.htm

I burn approx. 2258 cals a day. My goal is to lose fat and size, especiall around my tummy, because I have a pouch. In general, I'd like better muscle tone around my arms/legs. So, first entry coming up...


Thanks, Clare

[spytechs_wife]

Meal 1, 10:45 am
1/4 cu Oatmeal (80 Cal, 1 Fat, 14 Carb, 7 Prot)
2 tblsp Flaxseed (100 Cal, 7 Fat, 8 Carb, 4 Prot)
2 tblsp 2% Milk (10 Cal, .5 Fat, 1 Carb, 1 Prot)
Totals: 190 Cal, 8.5 Fat, 23 Carb, 12 Prot

Meal 2, 11:30 am
1 scoop Whey (120 Cal, 1.5 Fat, 3.5 Carb, 23 Prot)
1 cu 2% Milk (130 Cal, 5 Fat, 12 Carb, 8 Prot)
Totals: 250 Cal, 6.5 Fat, 15.5 Carb, 31 Prot

Workout, 12:00 pm
Leg Extension
3 sets, 8 reps @ #4
Hyperextension
3 sets, 12 reps @ 10 lbs
Lunges
3 sets, 15 reps @ 12 lbs dumbells
Leg Sled
3 sets, 10 reps @ 150 lbs (hamstring position
3 sets, 10 reps @ 150 lbs (calves)
Adductor
1 set, 10 reps @ 90 lbs
2 sets, 10 reps @ 100 lbs
Abductor
1 set, 10 reps @ 90 lbs
2 sets, 10 reps @ 100 lbs
Hamstring Seated Curl
3 sets, 8 reps @ 63 lbs
Abs
4 sets of 20 Bicycle/Crossovers
3 sets of 10 V sits
Cardio
30 minutes on eliptical trainer
385 Calories burned

Meal 3, 2:15 pm
1 scoop Whey (120 Cal, 1.5 Fat, 3.5 Carb, 23 Prot)
1 cu 2% Milk (130 Cal, 5 Fat, 12 Carb, 8 Prot)
Totals: 250 Cal, 6.5 Fat, 15.5 Carb, 31 Prot

Meal 4, 2:45 pm
Ham/Turk Sandwich (Cal 180, Fat 3.5, Carb 17, Prot 16)
Steamed Broccoli, 1/4 cu cheese (Cal 125, Fat 8, Carb 4, Prot 8)
Totals: 305 Cal, 11.5 Fat, 21 Carb, 24 Prot

Meal 5, 6:30 pm
Baby Romaine w/dressing (Cal 70, Fat 3, Carb 10, Prot 1)
1.5 tlbsp Flaxseed (Cal 75, Fat 5, Carb 6, Prot 3)
1/2 cu Cottage Cheese (Cal 100, Fat 2.5, Carb 5, Prot 14)
Totals: 245 Cal, 10.5 Fat, 21 Carb, 18 Prot

Meal 6, 9:00 pm
2 oz. No Yolk Egg Noodles (Cal 120, Fat .5, Carb 41, Prot 8)
1.25 cu Teriyaki Veggies (Cal 100, Fat .5, Carb 18, Prot 5)
Totals: 220 Cal, 1 Fat, 59 Carb, 13 Prot

Meal 7, 10:30 pm
2 Veggie "Sausage" Patties (Cal 160, Fat 6, Carb 6, Prot 20)
Mustard
Totals: 160 Cal, 6 Fat, 6 Carb, 20 Prot


DAILY TOTALS: 1620 CALS, 44 FAT, 161 CARB, 149 PROT

Well thats it for today. I know I should space my meals better but it is difficult with my work schedule. I almost didn't get my salad in today! Anyhow, I appreciate any advice.

Thanks, Clare

[imperfectly_lou]

Welcome Clare :)

[Emma-Leigh]

Welcome - Nice to see another face around here!
:)

[spytechs_wife]

Today was not a good day. I cried most of the morning and tried to hold it back through my workout. According to my measurement this morning, my body fat has gone up 3 points in 2 months, now at 24.3%. Great! As usual, I am frustrated seeing no results, while busting my butt at the gym and eating this awful tasting food! Ok well its not that bad, but I'd rather have a greasy burger and french fries and SPAGHETTI!!! Ok enough whining, heres todays entry...


Meal 1, 10:30 am
1/4 cu Oatmeal, 2 tlbsp Flaxseed, 2 Tblsp Milk
Cal 190, Fat 8.5, Carb 24, Prot 12
1/2 Can Prune Juice
Cal 50, Fat 0, Carb 14, Prot .5
Totals: Cal 240, Fat 8.5, Carb 38, Prot 12.5


Meal 2, 11:30 am
Whey Shake, 1 cu Milk 2%
Totals: Cal 250, Fat 6.5, Carb 15.5, Prot 31


Workout 12:15 pm

Incline Dumbell Press
2 sets, 12 reps, 12 lbs
1 set, 10 reps, 15 lbs

Dumbell Curls
3 sets, 8 reps each arm, 12 lbs

Hammer Curls
3 sets, 7 reps each, 12 lbs

Incline Dumbell Flyes
2 sets, 8 reps, 8 lbs
1 set, 8 reps, 10 lbs

Barbell Curls
2 sets, 10 reps, 20 lbs

Lateral Raises
2 sets, 5 lbs, 10 reps

Front Raises
2 sets, 7 reps each, 8 lbs

Pec Circuit Machine (front flyes)
3 sets, 10 reps, 50 lbs

Delt Raises Machine
2 sets, 10 reps, 20 lbs

Cardio
12 min HIIT on treadmill, invervals of 6.3 mph - 8.5 mph
18 min running avg. 6.2 mph
3.15 miles, 360 cals burned


Meal 3, 1:45 pm
Whey Shake, 1 cu Milk 2%
Totals: Cal 250, Fat 6.5, Carb 15.5, Prot 31


Meal 4, 2:30 pm
1 cu cooked Wild and Long Grain Rice
Cal 240, Fat 6, Carb 42, Prot 5
1 cu steamed broccoli
Cal 25, Fat 0, Carb 4, Prot 2
Totals: Cal 265, Fat 6, Carb 48, Prot 7


Meal 5, 5:30 pm
Baby Romaine w/dressing & flaxseed
Cal 145, Fat 8, Carb 16, Prot 4
1/2 cu Cottage Cheese 2%
Cal 100, Fat 2.5, Carb 5, Prot 14
Totals: Cal 245, Fat 10.5, Carb 21, Prot 18

Meal 6, 8;45 pm
Chix Sandwich w/cheese
Cal 240, Fat 6.5, Carb 24, Prot 21
1/2 cu Ref Beans w/ tomato
Cal 160, Fat 2.5, Carb 25, Prot 8
1 cu peas
Cal 120, Fat 1, Carb 20, Prot 8
Totals: Cal 520, Fat 10, Carb 69, Prot 37

Daily Totals: CALS 1770, FAT 48, CARB 207, 136.5

Any tips here? Thanks, Clare

[spytechs_wife]

No weights today. I am extremely sore from yesterday (chest, biceps). My
instep has been hurting the past 2 1/2 weeks, the pain spreading into my
inner ankle. Not sure whats up, but I ran anyways today. Bought some
no carb ranch dressing, it was disgusting.

Meal 1, 10:30am
1/2 Kashi nuggets, 1/4 cu milk, 1tlbsp flaxseed
CAL- 300
FAT- 6
CARB- 46
PROT- 11

Meal 2, 11:30am
Whey Shake, 1cu milk
CAL- 250
FAT- 6.5
CARB- 15.5
PROT- 31

Workout, 12:15pm
12 min HIIT treadmill (6.3 - 8.5 mph)
18 min running (6.2 mph avg)
10 min recumbant bike
TOTALS: 40 minutes, 3.15 mile run, 430 cals

Meal 3, 1:45pm
Whey Shake, 1cu milk
CAL- 250
FAT- 6.5
CARB- 15.5
PROT- 31

Meal 4, 2:30pm
Open face ham/cheese
CAL- 170
FAT- 6
CARB- 13
PROT- 18

1cu steamed cauliflower
CAL- 20
FAT- 0
CARB- 3
PROT- 2
TOTALS: CAL 190, FAT 6, CARB 6, PROT 20

Meal 5, 5:30pm
1/2 salad Baby Romaine, 1tlbsp flax, dressing
CAL- 40
FAT- 2
CARB- 1
PROT- 1

1/2 cu wild rice
CAL- 60
FAT- 0
CARB- 13
PROT- 2

1/4 cu cottage cheese
CAL- 50
FAT- 1.5
CARB- 3
PROT- 7
TOTALS: CAL 150, FAT 3.5, CARB 17, PROT 10

Meal 6, 8:30pm
1.5 veggie dogs
CAL- 100
FAT- .5
CARB- 9
PROT- 18

1cu fresh veg w/ dip
CAL- 40
FAT- 0
CARB- 8
PROT- 2
TOTALS: CAL 140, FAT .5, CARB 17, PROT 20

Meal 7, 10:00pm (so hungry!!)
2 rice cakes w/ pb and strawberry butter
CAL- 313
FAT-17
CARB- 33
PROT- 9


DAILY TOTALS: CAL 1593, FAT 46, CARB 160, PROT 132

thanks, clare

[spytechs_wife]

Today I got some encouragement from somebody so I was feeling a little happier than normal. Seems like I got a lot of fat today but I know a good portion of it is from the flaxseed. And thats ok fat to have....right??? I would really appreciate any constructive critisism on my routine, as I have not seen any results from it.

Meal 1, 10:00am
1 cu puffed Kashi, 2 tblsp flaxseed, 1/2 cu 1% milk
CAL 225
FAT 9
CARB 22
PROT 11

Meal 2, 11:45am
Whey Protein w/ 1cu milk
CAL 230
FAT 4
CARB 15.5
PROT 31

Workout, 12:15pm
Leg Extension
2 sets, 6 reps, #5
2 sets, 7 reps, #4
Hyperextension
3 sets, 10 reps, 10 lbs
Cable Back Kicks
1 set 12 reps, 3 plates
2 sets, 10 reps, 4 plates
1 set, 7 reps, 5 plates
Squats
1 set, 10 reps, 35 lbs
2 sets, 8 reps, 40 lbs
Plie Squats
2 sets, 8 reps, 40 lbs
Hamstring Curl
3 sets, 9 reps, 63 lbs
Adductor/Abductor
1 set, 10 reps, 100 lbs
2 sets, 10 reps, 110 lbs
Cardio
10 min bike, 70 cal
16 min eliptical, 210 cal
TOTAL: 280 cal

Meal 3, 2:15pm
Whey Protein w/ 1cu milk
CAL 230
FAT 4
CARB 15.5
PROT 31

Meal 4, 3:15pm
Baked chips, 1/2 cu ref beans, 1/4 cu cheese, 1 cu fresh veg
CAL 380
FAT 11
CARB 54
PROT 19

Meal 5, 5:30pm
Romaine & flaxseed w/ dressing, 1/2cu cottage cheese
CAL 245
FAT 10.5
CARB 21
PROT 18

Snack 8:00pm
Slice of toast w/ pb and strawb butter (carb control bread)
CAL 180
FAT 9
CARB 17
PROT 11

Meal 6, 9:20pm
1.2 grams chix breast, broccoli w/cheese and a few potato cubes (like 4)
CAL 240
FAT 4.5
CARB 13
PROT 32

DAILY TOTALS: CAL 1710, FAT 52, CARB 158, PROT 153

Thank you in advance for any help,

Clare

[imperfectly_lou]

Hi there Clare :)

A few suggestions re your leg workout. You seem to be focusing almost entirely on isolation exercises. For the legs, it is much better to comprise your workout of mainly compound exercises - more bang for your buck, so to speak..... Things like the adductor/abductor are pretty useless.

Here are some good exercises for a leg workout

Squats - using either smith machine or squat rack
Stiff legged deadlifts
Leg press
Walking lunges/step ups/leg extension
Lying leg curl
Seated and standing calf raises

This the basic of my leg workout and I have had really good results with 3 sets of 6-10 of each exercise. It is a tough workout (It is Friday evening and I am still sore from Wed morn!) but I definitely have more muscle in my legs.....

In regards to your diet, the calories are good but there doesn't seem to be much there in quantity..... what I mean is you seem to be eating fairly calorie dense foods e.g. cheese. Are you fully satisfied after each meal? That is the main thing of course! I would also recommend you try to get 20-25g of protein as a minimum in each meal.

Hope this helps

[spytechs_wife]

oh no not the adductor! its my favorite one!!

thanks for the advice. i will definately do the deadlifts and the calf
raises. as for the leg curl, do you think the sitting one is as good as the laying down one? for some reason, the latter just kills my knees, like they are going to snap in half.

i feel fine after eating... i guess i could get rid of the cheese but..... honestly i do feel satisfied and not stuffed. i used to stuff at every meal, (3 meals a day person) so im working hard not to do that anymore.

i wanted to post some changes ive noticed in my body. no actual results yet. well, a few pounds lost, 1 or 2 the past 3 weeks. i have been sweating at night with no changes in house temp or pajamas or anything. could this be a sign that my body is upping its fat burning? Please say yes!!! also, my period has been real weird this week...usually only last 4-5 days, but this week it keeps tricking me. goes away for like 12 hours then comes back full force! ACK! you know you married the right guy when he helps you clean up the sheets after that... also, instead of cramps only the first day, ive had them all through the week. BOOOO!! so is this probably my body just adjusting? i hope so! that means at least something is happening....

thanks for your support, today might be my cheat day so yay! i will have something yummy to eat :D

thanks, clare

[spytechs_wife]

Hello,

i got a late start today. we had a thunder/snow storm and i kept waking up most of the night. its weird to see lightning and thunder in march in minnesota... otherwise i had a great day. my body felt like crap--major burnout but emotionally it was the best day this week. not sure why but i woke up happy and stayed that way all day. maybe cuz it was my day off work so i decided that this would be my treat day, but it turned out to not really be that big of a diversion from my regular diet! so i am even gladder, and maybe i can have a real treat tomorrow! i also went to the store and got a microwave oil free popcorn popper! and 2 new shirts!!! its been a good day. i have pooed twice a day, almost every day this week! thats a GREAT accomplishment for me. so i am looking forward to resting and recouperating this weekend. besides having to work all weekend...booo!

Here is todays diet/workout:

Meal 1, 12:00pm
1/2 cu oatmeal, 1.5 tblsp flaxseed, 1 tsp milk 1%
CAL 175
FAT 6.5
CRB 20
PRT 11

Meal 2, 1:15pm
Whey Shake, 1% milk
CAL 230
FAT 4
CRB 15.5
PRT 31

Workout, 2:00pm
Lat Pulldown (widegrip)
2 sets, 7 reps, #4
1 set, 4 reps, #5

Lat Pulldown (narrow grip)
2 sets, 9 reps, #4
1 set, 5 reps, #5

Skull Crushers
1 set, 11 reps, 15 lbs
2 sets, 6 reps, 20 lbs (needed a spot)

Tricep Pushdowns
2 sets, 8 reps, #4

Deadlifts
1 set, 10 reps, 20 lbs
2 sets, 8 reps, 40 lbs
1 set, 6 reps, 50 lbs

Dumbell Tri Extension
1 set, 10 reps, 15 lbs
2 sets, 8 reps, 20 lbs

Dumbell Rows
2 sets, 10 reps, 15 lbs
1 set, 8 reps, 20 lbs

Cardio
13 min HIIT Eliptical Trainer
17 min steady pace Elipticla Trainer
TOTAL- 30 min, 360 calories burned

Meal 3, 3:45pm
Whey Shake, 2% milk
CAL 250
FAT 6
CRB 15.5
PRT 31

Meal 4, 4:30pm
Ham w/ 1/2 slice low fat swiss
CAL 175
FAT 5.5
CRB 11
PRT 18
Alfredo veggies
CAL 80
FAT 2.5
CRB 9
PRT 4

Meal 5, 5:30pm
1/2 cu cottage cheese, 1 tblsp flaxseed
CAL 150
FAT 6
CRB 9
PRT 16

Meal 6, 8:30pm
Subway Veggie Delite w/cheese
CAL 270
FAT 6
CRB 45
PRT 11
Baked Lays
CAL 130
FAT 1.5
CRB 26
PRT 2

Meal 7(snack), 10:00pm
Popcorn
CAL 110
FAT 1
CRB 26
PRT 4
Ham
CAL 120
FAT 3
CRB 2
PRT 20 needed more prot

DAILY TOTALS: CAL 1690, FAT 42, CRB 179, PRT 148

Thankyou for the support so far!

Clare

[spytechs_wife]

Today is ok. I had to scruch up my meals cuz work was really busy, but I still got in most of my proteins and stuff. And today was my real cheat day, I had chinese food for dinner with my husband. It was delicious, but lord it took a lot to get me there. I am working hard to not feel guilty, as it is only one meal. No workout today, rest. Still moderate/heavy period, going on the 8th day now. I'll give it till 10 or 11 then im going in to get checked. I have a couple other things I'd like to check on anyways ;)

Meal 1, 8:45am
1cu puffed kashi, flaxseed, milk 1%
CAL 225
FAT 9
CRB 22
PRT 11
Whey shake
CAL 230
FAT 4
CRB 15.5
PRT 31

Meal 2, 12:45pm
Canned chicken sandwich, lo carb bread
CAL 170
FAT 2
CRB 21
PRT 15
1/2 cu cott cheese
CAL 100
FAT 2.5
CRB 5
PRT 14

Meal 3, 4:00pm
Whey scoop w/ water
CAL 120
FAT 1.5
CRB 3.5
PRT 23

Salad w/ flaxseed
CAL 150
FAT 8
CRB 16
PRT 4

TOTALS (before chinese cheat): CAL 990, FAT 27, CARB 83, PRT 98

Had hot and sour soup minus the pork plus tofu, and chicken fried rice plus xtra veggies. only water to drink. around 6:30 pm. probably went way overboard on the carbs but probably not so bad on the other stuff. I WILL NOT FEEL GUILTY!!

tomorrow is sunday and church will help me feel good. i will pray to not have a depressed week! i am trying.

thanks, clare

[spytechs_wife]

No workout today. Low cals and not so balanced, but not to bad. Tried to get those veggie carbs in the evening. Busy day at work today.

Meal 1, 7:00am
1/2 cu oatmeal, 1.5 tlbsp flaxseed
CAL 160
FAT 6
CRB 19
PRT 11

Meal 2, 10:30am
Whey Protein w/ 1% milk
CAL 230
FAT 4
CRB 15.5
PRT 31

Meal 3, 1:15pm
Ref beans, red kidneys, 1/4 cu cheese
CAL 250
FAT 10
CRB 25
PRT 14

Meal 4, 3:15pm
Romaine salad, dressing, flaxseed
CAL 155
FAT 8
CRB 16
PRT 4

Ham sandwich w/ mustard
CAL 120
FAT 2.5
CRB 13
PRT 13

Meal 5, 5:45pm
Whey Protein, 1% milk
CAL 230
FAT 4
CRB 15.5
PRT 31

Meal 6, 9:00pm
Canned chix w/ cheese slice
CAL 130
FAT 5.5
CRB 0
PRT 15
1/2 cu cott cheese
CAL 100
FAT 2.5
CRB 5
PRT 14
2/3 cu peas (froz)
CAL 70
FAT .5
CRB 12
PRT 5

TOTALS: CAL 1445, FAT 43 CRB 121, PRT 138

Hoping to start the week off good with a strong workout tomorrow. If I still have my period tomorrow eve, I will make a doctors appointment.

Thanks, Clare

[egoatdoor]

Originally posted by imperfectly_lou


A few suggestions re your leg workout. You seem to be focusing almost entirely on isolation exercises. For the legs, it is much better to comprise your workout of mainly compound exercises - more bang for your buck, so to speak..... Things like the adductor/abductor are pretty useless.

Here are some good exercises for a leg workout

Squats - using either smith machine or squat rack
Stiff legged deadlifts
Leg press
Walking lunges/step ups/leg extension
Lying leg curl
Seated and standing calf raises

This the basic of my leg workout and I have had really good results with 3 sets of 6-10 of each exercise. It is a tough workout (It is Friday evening and I am still sore from Wed morn!) but I definitely have more muscle in my legs.....

In regards to your diet, the calories are good but there doesn't seem to be much there in quantity..... what I mean is you seem to be eating fairly calorie dense foods e.g. cheese. Are you fully satisfied after each meal? That is the main thing of course! I would also recommend you try to get 20-25g of protein as a minimum in each meal.

Hope this helps


I agree totally with Lou. Compound exercises, for the entire body, will do a much better and quicker job of burning fat and boosting your metabolism than isolation movements and machine stuff. I would recommend adding more compound movements for both the legs and the upper body( such as shoulder presses with a bar or dumbbells rather than the isolation shoulder exercises in the 3/2 workout).


On the diet, I see some inconsistencies in your post workout nutrition. The body needs carbs within 90 minutes after the workout( the sooner the better) to prevent muscle catabolism and I see on some days you are getting almost no carbs in the after workout period.

[spytechs_wife]

Still on the rag. Called the doctor today and she said to go through one more cycle of my BC and come in if I still have it. So I guess thats what I'll do, but I dont like it much. I feel sick and icky and weak.

Legs today. Easy on the cardio, legs were exhausting. Tomorrow arms and if I don't feel to weak I will do HIIT. So far, 5 lbs lost. Hoping to see some real changes soon, like loose pants or something. That would be really nice.

I am proud because my co-worker brought me 2 krispe kreme donuts and I didn't eat them! I have become pretty good at avoiding food temptations. They all make fun of me at work for the 'weird food' I eat. It's not so weird I think, its just not fast food like they all eat. It is frustrating becuase I am the most active and have the most healthy eating/lifestyle but I am still the fattest looking one :( boo hoo i know isnt my life so bad? bleh i need to stop whining!!! :D

Meal 1, 10:30am
Oatmeal, flaxseed
CAL 160
FAT 6
CRB 19
PRT 11

Meal 2, 12:30pm
Whey Shake, 1% milk
CAL 230
FAT 4
CRB 15.5
PRT 31

Workout 1:00pm

Leg Extension
1 set, 8 reps, #5
2 sets, 6 reps, #6

Hyperextension
3 sets, 6 reps, 25 lbs

Lunges
3 sets, 10 reps, 20 lb dumbells

Leg Press (quads)
1 set, 8 reps, 200 lbs
2 sets, 6 reps, 200 lbs

Leg Press (adductor)
1 set, 8 reps, 200 lbs
2 sets, 6 reps, 200 lbs

Seated barbell calf raises
3 sets, 12 reps, 70 lbs

One leg dumbell calf raises
3 sets, 10 reps, 20 lbs

Abs
1 set, 20 reps incline
2 sets, 12 reps, 10 lbs incline
2 sets 12 reps vsits

Cardio
Recumbant bike 20 minutes

Meal 3, 2:45pm
Egg noodles w/ sauce
CAL 250
FAT 2
CRB 45
PRT 9.5

2/3 cu peas
CAL 70
FAT .5
CRB 12
PRT 5

Meal 4, 4:45pm
Whey Shake w/ water
CAL 120
FAT 1.5
CRB 3.5
PRT 23

Meal 5, 7:15pm
Romaine salad w/ dressing and flaxseed
CAL 155
FAT 8
CRB 16
PRT 4

Canned chix, sprinkle of cheese
CAL 90
FAT 2.5
CRB 0
PRT 12

3 tomato slices
CAL 13
FAT .5
CRB 4
PRT .5

Meal 6, 9:15pm
1/2 cu 4% cott cheese
CAL 120
FAT 5
CRB 4
PRT 13

1 veggie dog
CAL 80
FAT .5
CRB 6
PRT 11

Meal 7, 10:30pm
Peanut butter sandwich w/ strawberry butter
CAL 290
FAT 17
CRB 28
PRT 19

1cu Broccoli w/ cheese
CAL 100
FAT 6
CRB 4
PRT 6

DAILY TOTAL: CAL 1578, FAT 53.5, CRB 157, PRT 145


Thank you for your advice egoatdoor. Do you think today's post workout meal was better? I will work on that this week.

thanks, clare

[egoatdoor]

Originally posted by spytechs_wife

Thank you for your advice egoatdoor. Do you think today's post workout meal was better? I will work on that this week.



Today was much better. Can you get more carbs into the pre workout period? You're training at noon time with only 35 carbs in the two morning meals. A few carbs before the workout ( more oatmeal?? some fruit with the oatmeal??) may give you more workout energy and thus boost that metabolism again. You'll burn the carbs, so do not worry about them "turning to fat".

From another member of the "my co workers think I eat weird food" club.

Ego

[spytechs_wife]

Hello,

All of a sudden this morning I weight 142.5 lbs. ???!!! Overnight I seemed to drop 4 lbs! Hey I'm not complaining...but its probably just all the blood loss! lol Period was still heavy today, but tonight it seems to be slowing up! *crosses fingers*

I have been slacking in getting enough calories lately, so I tried to stuff in few more today. I want to stay above 1600 every day. I don't want to fall into that starving mode again! My boobs are shrinking :( WAAAAAAAAHHHHHHHH But it looks like my butt is still intact so far. :D

I am going heavier in weights this week, it is tough, but I felt pretty good today. A guy at the gym asked if I was going to be the next Linda Hamilton. I said sure, but who is that? Then he said the lady from Terminator and I remembered of course! Sara Connor! What a compliment, she has great arms in T2. At the end of the week I am looking forward to getting my body fat tested again, and taking some progress pictures. Here is today:

Meal 1, 10:30am
3/4 cu puffed Kashi, 1.5 tlbsp flaxseed, 1% milk
CAL 190
FAT 6
CRB 20
PRT 8.5

Meal 2, 12:00pm
Whey Protein, 1% milk
CAL 230
FAT 4
CRB 15.5
PRT 31

Workout, 12:30pm

Incline Dumbell Press
1 set, 10 reps, 15 lbs
2 sets, 6 reps, 20 lbs

Dumbell Curls
2 sets, 5 reps, 15 lbs
1 set, 3 reps, 20lbs

Hammer Curls
2 sets, 6 reps, 15 lbs
1 set, 4 reps, 15 lbs

Incline Dumbell Flys
2 sets, 8 reps, 12 lbs

Barbell Curls
2 sets, 5 reps, 45 lbs :D

Barbell Bench Press
1 set, 10 reps, 35 lbs
1 set, 6 reps, 45 lbs
1 set, 4 reps, 50 lbs

Lateral Raises (BLECH!)
1 set, 6 reps, 8 lbs
1 set, 6 reps, 10 lbs

Front Raises
2 sets, 6 reps, 10 lbs

Deltoid Raises
1 set, 6 reps, 30 lbs
1 set, 5 reps, 30 lbs

Cardio
10 min HIIT eliptical trainer
19 min steady pace eliptical trainer
350 cals burned

Meal 3, 2:15pm
1 cu fried rice, 1 cu broccoli, 1/4 cu red kidney beans
CAL 355
FAT 3
CRB 58
PRT 11

Meal 4, 3:45pm
Whey Protein, 1% milk
CAL 230
FAT 4
CRB 15.5
PRT 31

Meal 5, 6:15pm
Romaine w/ dressing & flaxseed
CAL 155
FAT 8
CRB 16
PRT 4

Ham sandwich w/ mustard
CAL 180
FAT 3.5
CRB 17
PRT 23

Meal 6, 8:15pm
Chix w/ cheese
CAL 120
FAT 4
CRB 0
PRT 15

1 cu cott cheese 2%
CAL 100
FAT 2.5
CRB 13
PRT 13

Meal 7, 10:45pm
1 tlbsp PB
CAL 100
FAT 8.5
CRB 3.5
PRT 4


DAILY TOTALS: CAL 1700, FAT 43.5, CRB 158.5, PRT 140

[egoatdoor]

Really good workout Spy Tech!

[mirror]

Nice workout. Blech = nausea? LOL same here, biceps/triceps exes make me wanna HURL!!!

[spytechs_wife]

Originally posted by mirror
Blech = nausea? LOL same here, biceps/triceps exes make me wanna HURL!!!

nah i just HATE lateral raises. any shoulder exercise i guess ;)

thanks for the encouragement all,

clare

[spytechs_wife]

WEELLLLLLLLLLLLLLLLL, the big P acted like it was all going away last night, but TODAY its back! not like it ever went away huh...i know anyone who reads this is probably sick of my period drama but hey this journal is for my own reference too...sorry! oh man i was soooo hungry today in the afternoon. so i scrunched up my meals a little and had a snack too. no biggie though. had a good cardio day. i ran for the first time in like a week or so cuz i was resting my foot it hurt. it felt ok, only a tiny bit of pain but ill not run again tomorrow. nice and sore from yesterday arms :D

tomorrow will be weird cuz my work schedule is different. so ill have to move stuff around a bit. this weekend we are planning to go to tgi fridays. they have a good atkins menu. chicken with broccoli and peppers....and....cheese! i am excited to go out and not have to feel like im cheating! well...maybe i'll have dessert ;) ok heres today

Meal 1, 10:00am
1/4 cu oatmeal, 1.5 tlbsp flaxseed, bit of milk
CAL 175
FAT 6.5
CRB 20
PRT 11

Meal 2, 11:15am
Whey Protein, 1% milk
CAL 230
FAT 4
CRB 15.5
PRT 31

Workout, 11:30pm
13 min HIIT treadmill
19 min steady pace treadmill
8 min rowing machine
TOTAL 40 minutes, 420 cals

ABS
Crossovers 4 sets of 25, 20, 18 15
Straddle crunch w/ ball 4 sets of 10

Meal 3, 12:45pm
3/4 cu wild rice (cooked), 1/2 cu kidney beans, 1/4 cu cheese
CAL 290
FAT 8
CRB 37
PRT 16

Meal 4, 2:30pm
Whey Protein, 1% milk
CAL 230
FAT 4
CRB 15.5
PRT 31

Meal 5, 3:45pm (snack)
3/4 cu peas
CAL 70
FAT .5
CRB 12
PRT 5

Meal 6, 6:15pm
Ham sandwich, 1/2 cu cott cheese, salad
CAL 435
FAT 14
CRB 46
PRT 39

Meal 7, 9:00pm
Steak strips w/ teriyaki veggies
CAL 260
FAT 13
CRB 7
PRT 29

TOTALS: CAL 1690, FAT 50, CRB 153, PRT 162

Thank you! clare

[spytechs_wife]

3-11-04

This morning I was 142lbs again. Not sure where the loss is coming from, as I can't see any changes yet. I just learned that I may not be getting any benefits from the flaxseed I have been eating, because I don't grind it! I was advised not to because I mainly started taking it for constipation, and I was told that it helps you 'go' better if its whole! Now I wonder if I have been getting the fats/cals etc that I thought I was getting? DARN IT! I think I will buy a grinder and see how it goes with that. We got our food scale in the mail yesterday. It's really great for measuring out meats, etc. So far it looks like I've been pretty close on my estimates too.

I think I pulled a muscle doing quad exercises today. Very sharp pain in my outer right thigh. But I'm resting legs until Monday so it should be ok! Ok now my period looks like its really starting to go away this time...it better not trick me again! :D Here is today's meals/workout.

Meal 1, 8:45am
1cu puffed Kashi, 1/2 cu 1% milk, 1.5 tlbsp flaxseeds
CAL 200
FAT 7
CRB 20
PRT 10

Meal 2, 11:30am
1/2 cu canteloupe
CAL 30
FAT 0
CRB 7
PRT .5

Bread slice w/ strawberry butter
CAL 90
FAT 1
CRB 13.5
PRT 6

Meal 3, 2:30pm
Whey Protein
CAL 230
FAT 4
CRB 15.5
PRT 31

Chix noodle soup :D mmmm so cold today
CAL 150
FAT 3
CRB 25
PRT 8

Workout, 3:00pm
Leg Extension -I think this is where I got the ouch
2 sets, 8 reps, #5 1/2
1 set, 7 reps, #6

Hyperextension
2 sets, 8 reps, 25 lbs - Higher angle, more difficult

Squats
1 set, 10 reps, 45 lbs - Got some good advice on form today
2 sets, 8 reps, 55 lbs

Step up (lunges) -These were a lot harder than I thought
2 sets, 10 reps ea., 15 lb dumbells
1 set, 7 reps ea., 20 lb dumbells

Calbe Back Kicks
1 set, 8 reps ea., #5
1 set, 6 reps ea., #6

Seated Calf Raises
2 sets, 12 reps, 50 lbs
1 set, 10 reps, 60 lbs

Ham Curl (seated)
2 sets, 7 reps, 75 lbs (ugh!)

Cardio 29 minutes steady pace eliptical trainer
385 cal burned

Meal 4, 5:00pm
Whey Protein
CAL 230
FAT 4
CRB 15.5
PRT 31

Meal 5, 7:00pm
Ham sandwich w/ FF cheese
CAL 210
FAT 3.5
CRB 19
PRT 28

Meal 6, 9:45pm
2 oz chix w/ cheese & tomato
CAL 150
FAT 9
CRB 4
PRT 16

Salad with 1.5 tblsp flaxseeds & dressing
CAL 155
FAT 8
CRB 16
PRT 4

Snack, 1:00am
1 tblsp PB
CAL 100
FAT 8.5
CRB .5
PRT 4

DAILY TOTALS: CAL 1545, FAT 47, CRB 136, PRT 138.5

I guess I didn't get as much as I thought today...

So I would really like an opinion on the flaxseed thing. Am I totally missing the nutrition, fats and all, because they don't digest? Trust me they don't... ;) Also, I'd like some opinions on if I am getting enough to eat during the day. I don't feel deprived really, (besides from ice cream) ;) so I am not sure how I should guage that, based on my activity level, and the calculation that I burn approx. 2258 cals a day. And that I want to lose fat.

Thanks a lot!
Clare

[spytechs_wife]

Hi hi. Not bad today. I had some microwave popcorn today mmmm! workout was a BURN! i had to get spots on my skull crushers cuz i was really pushing the weight :D but i am sooo ready for a rest this weekend! cardio tomor tho but no weights phew! i think my period is gone....crosses fingers. heres today

Meal 1, 11:00am :o
1/4 cu oatmeal w/ flaxseed decaf coffee (helps me poo ;) eww)
CAL 175
FAT 6.5
CRB 20
PRT 11

Meal 2, 12:30pm
Whey Protein
CAL 230
FAT 4
CRB 15.5
PRT 31

Workout, 1:00pm
Lat Pulldown (wide grip)
2 sets, 5 reps, #5
1 set, 4 reps, #5 1/2

Lat Pulldown (narrow grip)
2 sets, 7 reps, #5
1 set, 5 reps, #5 1/2

Skull Crushers
2 sets, 7 reps, 25 lbs
1 set, 5 reps, 25 lbs

Triceps Pushdown
2 sets, 7 reps, #5
1 set, 4 reps #6

Deadlifts
1 set, 8 reps, 45 lbs
2 sets, 8 reps, 55 lbs

Dumbell Tri Extension
1 set, 8 reps, 20 lbs
2 sets, 5 reps, 25 lbs

Dumbell Rows
2 sets, 8 reps, 20 lbs
1 set, 6 reps, 20 lbs

Cardio 20 min recumbant bike

Abs
3 sets, 12 reps vsits
3 sets, 12 reps straddle crunch w/ ball
2 sets, 15 reps reverse crunches

Meal 3, 2:45pm
1/2 cu kidney beans, 1/2 cu wild rice, 1/4 cu cheese, 1/2 cu cott cheese
CAL 360
FAT 10.5
CRB 36
PRT 15

Meal 4, 4:30pm
Whey Protein
CAL 230
FAT 4
CRB 15.5
PRT 31

Meal 5, 7:00pm
Subway Veggie Delite
CAL 270
FAT 6
CRB 45
PRT 11

8:00pm 30 minute Belly Dance

Meal 6, 9:15pm
1 oz mixed nuts, 1 veggie dog, popcorn
CAL 400
FAT 22.5
CRB 46
PRT 23

DAILY TOTALS: CAL 1665, FAT 53.5, CRB 178, PRT 122 :O

Thanks, clare

[spytechs_wife]

Cheat day for a meal. It was DARN GOOD. Probably wouldnt have been a bad cheat either, but I had dessert ;)

Meal 1, 11:00am
1 cu puffed kashi, 1/2 cu milk, 1.5 tblsp flaxseed
CAL 200
FAT 7
CRB 20
PRT 10

Meal 2, 12:00pm
Whey Protein
CAL 230
FAT 4
CRB 15.5
PRT 31

Workout, 12:30pm
Cardio
14 min HIIT treadmill
17 min steady pace treadmill
TOTALS: 31 minutes, 350 calories, 3.2 miles

Meal 3, 2:00pm
Bacon and tomato sandwich
CAL 205
FAT 7.5
CRB 20
PRT 18

1/2 cu cottage cheese
CAL 100
FAT 2.5
CRB 5
PRT 14

Meal 4, 4:00pm
1/2 ham sand.
CAL 90
FAT 2
CRB 8.5
PRT 11.5

1/2 cu. cantelope
CAL 30
FAT 0
CRB 7
PRT .5

Meal 5, 7:00pm
TGI Fridays Atkins chicken and cheese w/ broccoli
Apple Crisp with vanilla scoop :o
Nutritional facts unknown
i like this chicken because i can tell its really lean. mmmmm

Workout, 10:30pm
30 minute Belly Dance -- this workout dvd turned out to be a lot harder than i thought!!


This morning I weighed 141. I am glad that the scale weight is going down...but really am frustrated and confused as to where the weight is coming off. This is approx 10 lbs lighter than when I started. I am not 'seeing' any visual results :( Dontcha think 10 lbs should show something?????

BOO HOO!!

Probably was around 2000 cals today. Back to regular diet tomor :D

thanks, clare

ps i got some new running shoes today! and a flax seed grinder. cant wait to try them out

[egoatdoor]

Originally posted by spytechs_wife



This morning I weighed 141. This is approx 10 lbs lighter than when I started. I am not 'seeing' any visual results :( Dontcha think 10 lbs should show something?????


Clare, when did you start? Have you had bodyfat measurements done at that time and any time since?

When you say "visual" results... do you mean you don't look lighter? Or has your body composition not changed in the area or areas you want it too? Or do you mean something else?

[spytechs_wife]

thank you,

i started dieting in the middle of feb. my body fat then was 24.5%
when we tested at the end of this week, i was a half point less.

all my clothes fit the same, and i dont look slimmer. my tummy pouch is pretty much the same. the only difference is its not so bloated all the time because im actually having bowel movements now. the scale is showing something but my body is not :(

thanks, clare

[egoatdoor]

Originally posted by spytechs_wife
thank you,

i started dieting in the middle of feb. my body fat then was 24.5%
when we tested at the end of this week, i was a half point less.

all my clothes fit the same, and i dont look slimmer. my tummy pouch is pretty much the same. the only difference is its not so bloated all the time because im actually having bowel movements now. the scale is showing something but my body is not :(

thanks, clare

Here are the numbers: Before: 151 lbs. 24.5% bodyfat 74.5% muscle. 114 pounds of muscle(75.5% of 151) 37 pounds of fat (24.5%)
After: 141 pounds 24% fat 76% muscle. 107 pounds of muscle 34 pounds of fat.

You've lost 3 pounds of fat, but also 7 pounds of MUSCLE. That is why you don't look slimmer or better. You are catabolizing your muscle.

Its hard for me to make a definitive judgement on why this is happening because I don't know alot about your particular situation other than what has been in your journal the last couple of weeks. But here are some possible reasons:

1) Losing ten pounds in less than a month may seem to be commendable, but you could be losing weight too fast. You are eating at a 600-700 calorie daily caloric deficit, which is very high for someone with a base metabolic rate of 2200 or so. You are very active. Operating at such a deficit could mean your body is reacting to protect itself by retaining fat and thus it is burning muscle for energy. Losing weight at a slower pace by eating at a deficit of 300-400 may be more effective long term, especially with the amount of working out and cardio you are doing.
2)By not eating enough carbs, especially after the workout, you are not replenishing the muscle you are burning during your workouts so your muscle is being catabolized.
3) I have seen an improvement in your workouts the last few days. When you were doing mainly "isolation" and machine exercises before, you were not challenging the muscles enough, plus not doing enough to raise your metabolism. Doing a back exercise with free weights will raise your metabolism much higher than doing back exercise seated at a machine. A higher metabolism is much more effective in burning fat. As Lou and I suggested before, focusing on compound movements and using free weights rather than machines, plus lifting heavy will retain the muscle you have at worse and build more lean muscle at best, which in the long term will do much better things for your physique. And do not worry that lifting heavy will make you bulky or masculine. Women do not have the testosterone that men have and thus will not build bulky "masculine" looking muscles without the aid of bodybuilding drugs. What effective muscle training will do is give you attractive curves and that lean waist line and stomach I think you are striving to get.

[imperfectly_lou]

Great post egoatdoor - It hadn't even occurred to me to make those calculations.

I believe Clare's BMR is not 2,200 - that is the amount of cals she approximately burns in a day, all things considered.

I don't think 1,600-1,700cals is overly low Clare, but I do think you need to address your diet to make it more "clean". The figures at the end of the day are good but you could make better choices to make your meals more balanced. Instead of only getting 10g of protein in some meals and 40g in others, make them all 20-25g as a minimum.

[egoatdoor]

Originally posted by imperfectly_lou

I believe Clare's BMR is not 2,200 - that is the amount of cals she approximately burns in a day, all things considered.

Ooops. You're right. The BMR is before adding the activity level. No more writing posts straight out of bed in the morning! :D


I don't think 1,600-1,700cals is overly low Clare, but I do think you need to address your diet to make it more "clean". The figures at the end of the day are good but you could make better choices to make your meals more balanced. Instead of only getting 10g of protein in some meals and 40g in others, make them all 20-25g as a minimum.

I'm just worried that the caloric deficit is too much when you're losing weight and muscle so fast regardless of the amount or timing of protein intake. 2-3 pounds of week of muscle is a lot.

[spytechs_wife]

Originally posted by imperfectly_lou

I don't think 1,600-1,700cals is overly low Clare, but I do think you need to address your diet to make it more "clean". The figures at the end of the day are good but you could make better choices to make your meals more balanced. Instead of only getting 10g of protein in some meals and 40g in others, make them all 20-25g as a minimum.

thank you,

which foods are not clean enough? i kinda need some specifics on which foods i should get rid of. i know i need to add more vegetables, which is what im going to work on this week. what other foods can i eat that would give protein besides what im doing now? i dont think i can eat meat for every meal :/ but i can try if you think thats what i should do. i know some of the people here eat the same thing for every meal, every day, but im not sure if i can do that....the only way im going to stick with this is if i like what i put in my mouth :( any specific suggestions?

thanks, clare

[egoatdoor]

Originally posted by spytechs_wife
what other foods can i eat that would give protein besides what im doing now?

Take a look at the list of protein foods in this thread by BuffedWildcat:

http://forum.bodybuilding.com/showthread.php/threadid=229212

Chicken breast and tuna are good staples. Do you like fish?

i know some of the people here eat the same thing for every meal, every day, but im not sure if i can do that....the only way im going to stick with this is if i like what i put in my mouth

I agree wholeheartedly. Eating the same thing day after day is boring. A variety of foods is fine. As long as you hit your goal for calories and grams of protein for the day, it doesn't really matter how you did it. Any meal plan with food you don't like won't work. You have to like what you're eating. This eating healthy with all the bad temptations around is hard enough already. Me, I get tired of chicken breast real fast.

[imperfectly_lou]

These are the things I would remove or at least limit in your diet (but we all have to live right!)

Bacon
Limit bread to 2 slices a day and make sure it is wholegrain, low GI
Ham
Strawberry butter
Soup unless it is homemade with protein added!
Fried rice

[spytechs_wife]

Originally posted by imperfectly_lou
These are the things I would remove or at least limit in your diet (but we all have to live right!)

Bacon
Limit bread to 2 slices a day and make sure it is wholegrain, low GI
Ham
Strawberry butter
Soup unless it is homemade with protein added!
Fried rice

ok

why no ham? the ham i eat has 60 cals, 1.5 fat, 1 crb, and 10 protein per 2 oz serving. i thot that was good? just wondering. if i take out the ham...i only get chicken for protein :(

i think the rest of the stuff i was limiting pretty well. i know stuff like fried rice is not so good, err bad i mean ;) but i think i was in a big hurry that day. i am going to check out the diet/recipie boards for soups. i love soup! is multigrain bread ok? i use the carb control multigrain stuff. sorry i have so many questions.

thanks, clare

[egoatdoor]

Originally posted by spytechs_wife
ok

why no ham? the ham i eat has 60 cals, 1.5 fat, 1 crb, and 10 protein per 2 oz serving. i thot that was good? just wondering. if i take out the ham...i only get chicken for protein :(

i think the rest of the stuff i was limiting pretty well. i know stuff like fried rice is not so good, err bad i mean ;) but i think i was in a big hurry that day. i am going to check out the diet/recipie boards for soups. i love soup! is multigrain bread ok? i use the carb control multigrain stuff. sorry i have so many questions.

thanks, clare

The ham, bacon, canned soups and probably the fried rice are loaded with sodium. Eating these on occasion is OK, but they should not be staples.

Be wary of "serving sizes". A 2 oz slice is pretty small. Most people would eat 3 or 4 "servings" of this size at a sitting, so the calories and sodium would add up in a hurry.

[spytechs_wife]

Originally posted by egoatdoor
The ham, bacon, canned soups and probably the fried rice are loaded with sodium. Eating these on occasion is OK, but they should not be staples.

Be wary of "serving sizes". A 2 oz slice is pretty small. Most people would eat 3 or 4 "servings" of this size at a sitting, so the calories and sodium would add up in a hurry.


ok ill cut down on the hams then. i only have one serving size when i do have it, but ill save it for only when im really really sick of chicken! ;)

thanks

[spytechs_wife]

I finally called the doctor this morning after I poured blood like a faucet in the toilet. I am tramatized. Well I got some tests. They were going to call tonight if it was pregnancy, but no call so I'm good there, I think. Tomorrow I will find out if anything else is going on. I hope I get some sort of explanation, not just 'oh its just the way you are.' They way I am is to bleed for 16 days and feel like crap all the time? Wow, I'm cool. I don't like getting blood drawn. Especially when they can't find a vein, thats super fun! I had to go see a man OBGYN, cuz they didnt have any ladies available. I was scared but it wasnt so bad. He talked really fast and alot, and explained everything that was happening. I didn't know they required the female nurse to be there too, so that was better. It was weird cuz they kept asking me like 10 times if I had been pregnant before. NO.

I tried to get more vegetables today, but ended up with low calories and fat intake. I am retarded. Why can't I do this right? I'm totally depressed.

Meal 1
1/4 cu oatmeal w/ flaxseed
CAL 160
FAT 6
CRB 19
PRT 11

Meal 2
Whey Protein
CAL 230
FAT 4
CRB 15.5
PRT 31

Workout
Leg Extension
2 sets, 7 reps, #5 1/2
1 set, 7 reps, #6

Hyperextension
2 sets, 8 reps, 25 lbs
1 set, 5 reps, 25 lbs

Lunges
4 sets, 8 reps, 20 lb dumbells

Leg Press (quads)
3 sets, 7 reps, 220 lbs

Leg Press (hams/glutes)
2 sets, 8 reps, 220 lbs

Seated calves
3 sets of 8, 70 lbs

Dumbell calf raises
1 set, 10 reps ea., 20 lbs
1 set, 10 reps ea., 25 lbs

Cardio
15 min HIIT eliptical trainer
15 min steady pace
380 cals burned

Meal 3
2 oz. canned chix, ff cheese slice, 4 tomato slices
CAL 100
FAT 1.5
CRB 4
PRT 15.5

2/3 cu peas
CAL 70
FAT .5
CRB 12
PRT 5

Meal 4
Whey Protein
CAL 230
FAT 4
CRB 15.5
PRT 31

Meal 5
1/2 cu cott cheese, 90 gr. chix, spinach salad w/ ffdress
CAL 245
FAT 3.5
CRB 10
PRT 37

Meal 6
1 veggie dog, 2 cu steamed veg, 1 slice ff cheese
CAL 155
FAT .5
CRB 15
PRT 20

Meal 7
2 tlbsp PB
CAL 200
FAT 17
CRB 7
PRT 8

TOTALS: CAL 1390, FAT 37, CRB 98, PRT 158.5

Thanks for looking,
clare

[spytechs_wife]

Today is not so good for me. I was at the gym all normal, doing my lat raises and i started bleeding thru a tampon. Ok, no big deal it was only an hour and a half. So I changed and came back to do some barbell curls. 10 minutes later blood is running down my legs and im hauling a$$ to the bathroom. i was out of tampons and quarters so i had to run to my car. thus, i did not get a chance to do cardio. i ruined the seat with blood. i was almost going to drive to the hospital, i was sure i was going bleed to death. but just like yesterday, it stopped after awhile and then nothing for the rest of the day. the doctor has not called yet :( and i am very freaked out and stressed. sorry im writing about this ordeal every day. its all i think about.

today i tried to do bigger portion sizes to up my calorie intake. it kindof worked. but i still dont have enough calories i think. its a work in progress. what about bananas? is that to much sugar? maybe i could have one for breakfast with my oatmeal. just wondering.

Meal 1
1/4 cu oatmeal, 1.5 tlbsp flaxseed
CAL 160
FAT 6
CRB 19
PRT 11

Meal 2
Whey Protein
CAL 230
FAT 4
CRB 15.5
PRT 31

Workout
Incline Dumbell Press
1 set of 7 @ 20 lbs
2 sets of 6 @ 20 lbs

Dumbell Curls
2 sets of 6 @ 15 lbs
1 set of 2 @ 20 lbs

Incline Dumbell Flys
3 sets of 7 @ 12 lbs

Hammer Curls
1 set of 7 @ 15 lbs
2 sets of 6 @ 15 lbs

Bench Press
2 sets of 7 @ 45 lbs
1 set of 4 @ 55 lbs

Front Raises
2 sets of 7 @ 10 lbs
1 set of 3 @ 12 lbs

Lat Raises
1 set of 6 @ 10 lbs

Barbell Curls
3 sets of 3 @ 40 lbs *

Abs
4 sets of 25 crossovers
2 sets of 10 vsits
3 sets of 12 straddle crunches

* i think i wrote down the wrong weight for this exercise last week.

Meal 3
100 g chix, tomato, 1.5 slice ff cheese, 2/3 cu peas
CAL 205
FAT 3
CRB 16
PRT 29.5

Meal 4
Whey Protein
CAL 230
FAT 4
CRB 15.5
PRT 31

Meal 5
Romaine w/ flaxseed, 1/2 cu cott cheese
CAL 255
FAT 10.5
CRB 21
PRT 18

Meal 6
Shell-less taco (4 oz beef, 1 tomato, 1 cu lettuce, 1/4 cu cheese, 2 tlbsp ff sour cream)
CAL 400
FAT 18.5
CRB 12
PRT 38.5

TOTALS: CAL 1480, FAT 46, CRB 94, PRT 159

Thanks,
clare

[imperfectly_lou]

A banana would be a great addition to breakfast (although I would still like to see more protein at breakfast!) You definitely need more carbs, at least 120-150g per day and you could reduce your fat a little.

Keep up the good work!

[spytechs_wife]

its been awhile since ive posted in my journal. i stopped because i was getting to stressed and caught up in what everyone was telling me. i appreciate all the advice and information but i obsess to much about what people say and i just think its better to keep my journal to myself. :) im a little high anxiety...

just a progress update. this morning my weight was 139 lbs! (down from 152 when i started). my body fat this morn was 20.4 down from 24.3 when i started. so i think i have been doing well. i feel alot better about my body and i can wear the clothes that i missed. my legs are really getting shapely!!

my current plans are to lose a little more off my belly and then maintain and add muscle.

my period is still messed up but at least it went away! i had it for over a month ugh! lol now im just waiting for it to come back to 'normal' so i can start my new BC pill.

thanks for all the help from everyone,

clare