PHB's Journal

[Pilar]

Hi I'm currently doing dumbell barbell stuff at home. I don't like gyms and I'm poor besides!!

I have been eating this food plan for one year and 8 months:

Meal 1
1 c. whole milk-black coffee
4 oz cot. cheese
4oz tuna
60z fruit

Meal 2
4 oz beef or fish
6oz brown rice
16 oz mixed fresh veggies
1 T. olive or flax oil

Meal3
4 oz cot. cheese
6oz friut

Meal4
4 oz beef or chix
4oz brown rice
16 oz veggies
1T full fat salad dressing(olive oil)

workouts are 3-5 days of weight training I don't do cardio because I don't have a lot of fat to burn.

a typical split is like this
Monday-off
Tues-lats back shoulders
Weds- bicep/tricep
Thurs-off
Fri-legs/glutes
Sat/hams calves
Sun-chest abs (or no exercise if I feel fatigued)

[Pilar]

today's workout went "OK", which in essense means "not great"
I find that my attitude stays positive if I can stay grateful for the physique I DO have rather than focus on what I DONT have. I workout and eat and rest all to my utmost ability, the results then are left to something greater than myself. Still today's w/o was better than many Ive had in the past. I really believe in that MIND?MUSCLE connex...if that isnt there, than one is just heaving weights around....a gorilla can do that....then again a gorilla is already strong and needn't lift weights.

[Pilar]

Today's w/o

I'm shooting for 40-45 mins total workout time as that is sufficient to stimulate muscle fiber,without obliterating it, and that's what I want. For years I went the high reps with the light dumbells and literally NOTHING happened, then I did my research.
So today looks like this:

hammer curl-18lb dumbells 2-3 sets
preachers-18lb 2-3 sets
kickbacks-15 lbs " "
skull crushers 18 lb " "

I keep my form absolutely strict, when I have felt I get even a little sloppy, I back down on weight. When I began training I couldnt even do a 5 lb bell! I'm still a little woman, and will never look like Lisa Bickles, etc but I'm not bad either. Again, it being grateful for what I do have that adds to the quality of my training!

[Pilar]

w/o wasn't as wonderful as hoped for, but I can't complain either. hammer curls were SO much stronger than last weeks, preachers were too. Kickbacks felt a little weaker. I'm certainly getting stronger as time goes by.

Today's food:

Meal 1

1 c whole milk
4oz whole cot. cheese
4 oz tuna w/ every last bit h2o drained out so I wasn't weighing water w/ my tuna!!
6 oz apple

meal2
4oz tuna
6oz brn rice
16 oz broccoli and tomato paste cooked
1 T. olive oil

meal3
60z pear
4 oz cot cheese

meal4
4oz chicken
4oz brn rice
16 oz mixed fresh vegs
1 T. dressing

cals -1,900/protein 120

[Pilar]

I'm wishing my hubby would join me in my w/o. He's very busy with work and grad school applications. I'm thinking about my OA sponsor and how I worry that I may be people pleasing her, and not being honest that she still really intimidates me. I have been on such a good CLEAN food plan for so long (a year and 8 months back to back!!!) with out even a single bite of refined carb...I mean that is simply miraculous, and I don't want to mess with my program with her...but I feel sooooo hesitant right now.

Meal 1
1 c. whole milk
4oz cot. cheese
4 oz tuna
6oz pear

meal 2
4oz chicken
60z brn rice
16 oz cooked veg
1T.oil

meal3
6oz apple
4oz cot ch.

meal4
4oz tuna
4oz rice
16oz veggies
1T.dressing

not working any muscles today although my tension and anxiety are so high that I want to, sometimes it's as much a DISIPLINE to not w/o as it is TO workout!! More is simply not better, especially with how I'm eating and sleeping. I'm 35 years old, muscle maturity will just keep getting better, and there's no race to the finish for me. One day at a time.........

[GymRookie]

Pilar,

Welcome to BB.com Seems as tho your doing great. What is it your trying to accomplish? Lose weight, tone, build muscle? I also see in your diet that your having whole milk/cot cheese, is there a reason for this?

Well keep up the good work..............:)

[Pilar]

hi, not sure why my posts wont go thru. I keep trying over and over again. Thanks for posting your message and I hope you get one of my replys one of these days... :(

[Pilar]

hi again, seems like the site chooses some of my posts but not others??? anyway, I'm training to get lost muscle mass back from years of calorie restrictive diets, and overeating junk food. I'm 5'2" and lean at 116 # but I want more strength and size since I'm a very small woman. I eat 4% dairy because it's very stabilizing to insulin levels thus,not only does this mean fat loss, but muscle is spared. My sponsor is looking to add a 5th meal of cot cheese and fruit which could help anabolism at night. Thanks for your post.
Pilar

[GymRookie]

Originally posted by Pilar
hi again, seems like the site chooses some of my posts but not others??? anyway, I'm training to get lost muscle mass back from years of calorie restrictive diets, and overeating junk food. I'm 5'2" and lean at 116 # but I want more strength and size since I'm a very small woman. I eat 4% dairy because it's very stabilizing to insulin levels thus,not only does this mean fat loss, but muscle is spared. My sponsor is looking to add a 5th meal of cot cheese and fruit which could help anabolism at night. Thanks for your post.
Pilar

Pilar, Ok I understand your 35, 5'2" an 116 lbs. What you may want to check out is www.ast-ss.com/max-ot/login.asp this training was set up for males, but I know quiet a few females that have revamp this work out and have had great results. Lots of good information. Please take some time to read. You can fix it to your plan. Also go to Fitday.com, this site will help you in all the protein, carb and fat issues. You can actually set up your meals there and it will automately give you the P, C and F counts.

Sponsor? Must have missed something..........:)

Have a great day and lift heavy.........:)

[Pilar]

thanks for the info. I actually know of fitday, I don't track all my cals protein etc.I was just letting folks see what I eat and show women that they don't have to starve to be fit. I have a food sponsor in a 12 step program for people who have compulsive eating disorders, sorry for confusion, I was just making a note of it in the journal.
Best, Pilar

[sharkalissa]

Originally posted by Pilar
I eat 4% dairy because it's very stabilizing to insulin levels thus,not only does this mean fat loss, but muscle is spared.

Is that true that 4% cott cheese is better for insulin than 1% or 2%? I can see that, since 4% has less sugar than 1%. But aren't you getting more saturated fat this way?

~Alissa

[playmaker]

hey pilar I like that u are not a cardio junkie, i also dont do cardio i hate cardio, anyway how many calories do u consume daily? it doesnt seem more than 1500cals to me. sharkalissa i prefer to eat galactose than saturated fat!

[imperfectly_lou]

Welcome :)

Your workouts look nice and balanced, I am so glad to see that! :) Your diet does look a little low-ish in calories so I would recommend you use FitDay and work out exactly how many you are getting and your ratios! Nice and clean!

[Pilar]

Hi there,
oops! I forgot to say that my food plan and my views of 4% dairy, and everyting else I write about are true for myself ONLY. I definately do not preach or think that my meal plan is correct for everyone. It works for me.

For Alissa: There is more saturated fat in 4%, but I don't view saturated as being negative fat. For my body, it's the refined carbohydrate (any form of flour or sugar) that is hard on my body. I have a blood pressure of 90/50, and my blood cholesterol levels are about 130 at most. I WILL eat weighed portions of brown rice and baked potato, but they are always combined w/ protein.

To Playmaker: my cals are actually more, because I bake aLOT of h2o out of my food thus concentrating it, I eat potato and meat well done. I am also looking to have a 5th meal shortly.
I'm a mesomorph, like muscle, hate cardio, and feel that it tears thru my muscle mass and hard on my joints. Again, this is ONLY what I do I do not tell others what they need to do!

Best ,Pilar

[Pilar]

today was quad/glute/calves

went pretty well, but I'm thinking I'll have to join a gym eventually if I want results with lower body musculature. My lunges simply dont attack the glutes well enough it seems, and I somehow cannot manage a barbell squat...it's as if my body can't even get the feel of the exercise. So, someday when I'm more cash stable, I'll get to use a Smith machine, Id like a power rack, but again...that's cash. Perhaps hubby can assist me w/ squats next time, my 4 year old son certainly can't!

extensions 3 sets @ 65/75/75
lunges w/db 22# 3 sets of 8
hams 2 sets @45
calves(singles) 22# db 3 sets of 15 what a burn!

40 minutes total

[Pilar]

today is going to be rest day #3 this week, that fear of overtraining just won't go away, so I figure it's best to train a day late, than train a day early and short circuit all my previous effort. Tomorrow, Aaron (my hub) will spot me w/ benching, as that is the ONLY way I can bench anymore. Several weeks ago I learned a very scary lesson in weight training. Never bench press your max. poundage w/o a spot because you may be at failure at a very inoportune moment. Such was the case for me, and thankfully I made it out of that mess unscathed,,,but lesson learned. I'm noticing pectoral development already using these high wts. in pec. flyes and chest press...cool.

[Pilar]

today's w/o

shoulders and chest:

press-8 reps @ 60, 5@65, 3@ 70, 3@70
incline flyes- 7 w/ 15.5 lb db, 6 w/ 18#, 4 w/ 18#
standing lat raise- 8@ 8#, 6@ 10.5 #
Arnold's raises-6@ 8, 6 @ 8

felt good, strength getting better all the time, and body is looking different

[Pilar]

today is rest day #1 this week. Shoulders feel tired in a good way, and pecs are mildly sore from yesterday. My hubby said he can see a difference in my physique!

Meal 1
1 c. milk
4oz cot. ch.
6oz apple
2 jumbo eggs

Meal 2
4oz chicken
6oz barley/rice
16oz cabbage, kale,onions,carrots
1 T olive oil

Meal 3
4oz cot ch
6oz apple

Meal 4
4oz fish
4ozbarley/rice
16oz veggies
1 T oil

multivitamins, vite c, magnesium and 8 hours+ of sleep

[Pilar]

ouch! this is a reminder to myself to never do forearm curls w/ 15.5 pound dumbells again. It isnt tough on the muscles, but it sure is on the radial nerve going thru the arm, carpal tunnel is not what I need.

dumbell rows- 18lb 4 sets
shrugs-3 sets 23 lb
bent lat raises 2 sets w/ 8lb
crunches 3 of 30
obliques 3 of 30
forearms w/ 15.5 (never again)

sleep isnt so great because Spring is coming and energy is too high...kind of like spring fever?

[imperfectly_lou]

Personally, I don't even train forearms - I don't think thick forearms look good on a woman to be honest! I find my forearms get enough of a workout from lat pulls downs, assisted pull ups, deadlifts and SLDL.

[playmaker]

i dont train forearms too, but a lot of times are sore after a bicep/tricep workout, i have a lot of vascularity over there which is not very nice :( . Pilar why u use magnesium?

[Pilar]

Hi Lou, hi Playmaker...

I was experimenting w/ training forearms for a few weeks. I dont want to look like Popeye or hurt myself so I'll stop the forearms, but I did so for a while because I have tiny forearms, they'll get enough w/ my bicep tricep training in time I guess. Playmaker...I take magnesium because I eat lot of calcium rich foods, and supposedly one needs a balance of mag. to keep bone loss at bay. Go to NaturalCalm .com Peter Gilham's site to learn more.

Blessings of health,
Pilar

[Pilar]

sigh......It's a relief that I wasnt actually banned, or that anyone else was!! I couldnt figure out what I'd written that was so incredibly insulting or inappropriate...? I was beginning to think I'd mentioned dumbells or cottage cheese too many times and it was viewed as being rude or tacky or something? Anyway..

yesterday went very well bicep and tricep wise I did "supersets" going from hammer curls to kickbacks and incl. curls to kickbacks. it felt good and I'm learning each w/o what that mind muscle connex. is...it's pretty exciting.

[Pilar]

tomorrow is leg/glute/ham day...still practicing my squats w/ the dumbells, and perhaps have my husband will help me w/ the barbell, which I find very difficult to manuver. I went to get some help w/ my meal plan today, and the woman who helped me with this said I should be adding more cals and protein, so I'll report this to my sponsor and wait for her ok on it. I think I notice a small increase in my abdominal fat w/ the extra rice we added a while back, but I'm not concerned, what I aim for is a strong athletic build, not looking to be cut or shredded by any means. I'm a mesomorph with some endomorphic quality, as I tend to put on muscle and fat readily. And I remain grateful for the body I currently have, and all the things it does for me everyday.

blessings of health
P

[Pilar]

ok lesson learned...I can't drink cool water on a hot psyched up workout tummy, it just doesnt work...yuccchhh. Legs glutes calves day. I didnt get help from hubby w/ barbell squats, I just don't think my back was designed for that sort of thing. Legs were a little weaker than last week (shucks...)

New Food Plan Update:

Meal 1 - 1 c. whole milk
4 oz cot.ch
4oz fish
6oz fruit

Meal2 - 4oz meat
6oz br. rice
16oz veggies
1 T. olive oil
1 c. lowfat milk

Meal 3- 4oz cot ch
6oz fruit

Meal 4- 4oz meat
4oz rice
16oz vegs.
1 T. oil

Meal 5- 8 oz cottage cheese

( this is taken before bed to help w/ anabolism)

I feel happy with the recent addition of more cals/protein

[Pilar]

yesterday was chest and shoulders day. Made an incredable mind/muscle connection that was just fantastic. My first set of inc. flyes I could do only 3 reps and just couldnt do another, my next set however...I squeezed my eyes shut and "saw" those muscles go all out and do 9 reps!! it was inspiring! The extra protein at my 5th meal feels good, and I feel like I'm on the first few steps of my bodybuilding path.

Meal 1
1 c 4%milk
4oz cot. ch.
2 eggs
6oz green apple

Meal2
4 oz chic.
6oz brn rice
16 oz cooked vegs
1T oil
1c. 2% milk

Meal3
4oz cot. ch.
6oz pear

Meal4
4oz fish
4oz rice
16oz vegs
1 T. fat dressing

Meal 5
8oz 4% cot ch.

[Pilar]

I went to my doctor's office and got an accurate bodyweight. I weigh 111, not 116...which means I really have a lot more bodyfat than I'd oriningally thought, of course I could tell this by the mirror anyway. I'm feeling blue.
I feel like my fitness attempts are just so impossible to reach.

-I just have to say this...I am most certainly gaining fat, perhaps a *teeny bit* of muscle too, but my underwear fit me very tight around the hips and belly , and I dont have muscled hips and belly. I feel intensely like a failure today.

[Pilar]

I'm realizing I can be very hard on myself, and can have a tough time seeing the progress I've made w/ muscle strength gains. I need to be nicer to me. I 'm finding it as satisfying to chart my w/o in my home journal rather than here. I probably won't be very active on this forum. Best of luck to everyone in bodybuilding.
Pilar

[Pilar]

just thought I'd check in to share progress:

strength gains are coming along great, havent had any problems moving up in weight steadily each w/o

and visual progress is great too, is it possible muscle can build in only 7 weeks of tough training? COOL! I guess it's because I'm a novice BB

[Pilar]

glad to be getting back to the weights after 10 days of a terrible flu, laryngitis, and an anaphalactic reaction to my vitamin (iron containing vite), I tested my strength yesterday with an arm w/o and it was just as good as where I'd left off...a relief. so glad to lift heavy this coming week, and time to change up routine too.

[Pilar]

glad to be back at my training, and my strength continues to shine!...however, I'm becoming convinced that I'm gaining a bit too much fat along with the muscle. My pants should not be this tight on me,( can't even button them anymore) so we'll have to review the food plan and make changes, I'm essentailly overfueling. It's too bad because I love getting to eat as much as I do, but this chub I'm getting isn't good.
Train hard.

[Pilar]

humph...seasonal allergies coupled with a lingering upper respiratory infection are going to keep me from training for a time again. When will I get better??? our world so inundated with viruses and pollen...yuck. My training friend says I MUST stay away from lifting until Im better because I'm only running myself down, oh but it's sooooo dissapointing, and I really do feel a little down that I've put on a considerable chunk o' belly fat along with this muscle.

[Pilar]

so, I had to reasses my body. We took out a bit of the cottage cheese in my food plan since it seemed like an excess amount of dairy thruout the day. I also got a good look at myself in a full length mirror today, no clothes on, and I really had to admit that with a little chub I also have gained a good helping of muscle and realized that my food plan and training are on target. It's my head that that gets messed up. Now, thing is it's time to change up my routine, because it's become...routine.

I had a good workout today, finally felt better, and able to focus on my w/o. I need to buy a chin up bar.

[sweetbecky]

I'm glad you're feeling better about your body!

[Pilar]

sweetbecky... yeah, it was time to reasses my body (especially after being so sick this past month) and my goals, but also to be able to see myself as I look, rather than how I think I "should" look, To my surprise there is a better looking , and stronger looking body in the mirror than I'd originally realized. Reminds me how hypercritical I am of myself! yikes...I actually don't mind the fat, as I gained enough muscle with it that I have a lot of shape and definition...what was I so freaked out about before??? wierd

[Pilar]

chest and arms are way too sore to work lats and back today, rather do it a day late than a day too early and get hurt. Some folks are noticing the muscles and complementing me. it feels really good to get complements after hard work. the added fruit/cottage cheese in the evening feels right, not concerned about the carbs.

[Pilar]

things are going pretty well, checked out how many calories I consume a day, since it's been a long time since I did that, and have had a few food changes, I was happy to see I'm at a minimum of 1,950 a day, so I think I'm adequately fueled for my training. strength continues to improve. awhile back I listed some of what my weights were. here's some current weights I'm working with. It's quite a jump up from where I began 3 months ago when a 10 lb weight was "heavy"! my muscles sure look different.

hammer curls w/ 28 lb. dumbells
Arnold's w/ 18 lb
db rows 28 lb (up from a max of 18)
shrugs 28 lb dumbells
tricep kickbacks 18lb (up from 5 lbs max!)

[Pilar]

if anyone out there is reading this would you answer a question for me??? I was wondering what is going on in the body during lifting that creates a mild feeling of nausea whilst lifting heavy weight. It's a good queasy, not a bad "I'm coming down with the flu" kind of queasy. Just wondering...

lifting is going well, really trying to stay focused thruout each rep and making the mind muscle connection. some one said I looked like I was "so toned" the other day....and it made me cringe a little, as hotgymchick says the is no such thing as "F---" toning. there are still many women who remain so afraid of honest weight training, I feel so sad hearing someone using 1 pound dumbells week after week. I used to do that, and realized I got a better workout pushing the grocery cart around the store. Summer's coming and I'm no longer a little skinny gal YEAH! i'm really glad about that!

[Pilar]

today was weigh day, and weight is still stable.I sometimes get worried that my muscle is going to catabolize from a sleepless night or some stress or because I got my meal 5 minutes behind schedule...I'm very attached to my muscle gains...
haven't posted meals in a while so here's today's:

#1 1 c. whole milk
4oz cot. ch.
4oz chicken
6oz pineapple

#2 4oz steak
6oz brown rice
14oz onions,tomato paste,carrots
1 T. olive oil
1 c. milk

#3 4oz cot. ch.
6oz pineapple

#4 4 oz chic
4oz rice
14oz veggies(aforementioned ones)
1 T. oil

#5 4oz cot. ch
6 oz apple

[powerstar]

Hi, You gals are so inspirational !

I eat the nonfat cottage cheese, should I be eating the fat kind ?
I was reading your posts and I don't see anyone eating the nonfat, is there more sugar in nonfat ? thanks.

[Pilar]

hi Powerstar,

I never "recommend" anything. I just do a food plan that works for me financially and nutritionally. full fat cottage cheese is A LOT cheaper than nonfat, because I get it at a discount grocer, they dont sell nonfat. I also just like the 4%, it burns really slow due to the fat% and it tastes good. I believe it has a tiny bit less milk sugar, but that doesnt matter to me really. I'm not looking to be rock hard (in my dreams), so the bit o' extra fat is ok, I'm looking to build muscle over the long haul, and have done pretty well so far. I know alot of folks think full fat is bad stuff, but my diet is so clean, and I never eat "cheats" so I just dont worry about it. I've been eating this way for almost 2 full years. If I'm strong, built, and have a layer of feminine curve on me I'm happy! Enjoy your food!
Pilar

[Pilar]

since i feel like Ive been headed for a pleateau (if there really even is such a thing) I decided to make a few changes. doing some of my exercises in a different order and added door pullups to my lats w/o. My door isnt very strong however so I really need to invest in that pullup bar. Pushups have finally gotten easier which must mean that my strength is still improving, I do 15 pushups inbetween sets on chest day. can't afford any supplements still :( but at least my meals are whole and clean.

[Pilar]

currently:

working on training calves 2 x a week (they seem to like that)and using a lot more reps per set (50)

switching to concentration curls in lieu of preachers, they feel better, more controlled

went down on weight during lat rows so I really feel the lats engage, what a difference

I kind of wish I'd been born w/ a smaller waist to hip ratio ,I have a wide waist, smaller legs :( oh well cant have it all...

meals still the same as always, using more chicken breast, a bit less dark meat, still using alot of salt...

[Pilar]

ok, that was by far the WORST workout I've ever had!!!!!!!!!! The kind of workout that makes me want to say "this s*** isn't working, whats the use?" I was into my first set of hammer curls when my upper back spasmed from the very slight torque I was using to lift the db.never hurt before...of course the rest of the w/o was crappy wimp out city because I was in agony. I guess Rome wasnt built in a day and neither am I. Thing is...Ive got all the adrenalin still rushing thru me, but because I wasnt able to push myself I didnt get to use it, so Im in the most hideous heinous mood now. wonder if the rest of the week will be ruined from this spasm. completely crappy.

[Pilar]

man oh man, today was leg day, but this is not good. back is still in spasm, and it looks like I'll need to just quit lifting until it stops. That is so hard to do, because the obsessive part of my mind thinks I'm going to lose all my hard earned muscle, this is still very crappy indeed.

[Pilar]

doing better again. I guess that's the nature of training, good weeks, lousy weeks, but it all falls into place if I just keep it up, and just do it! Been working on strict form and dropped a bit of weight to see if I could still get a good w/o. It seems to be ok so far. For a while there I was really focusing on "heavy weight" but I think my form suffered here and there. Needless to say the back spasm taught me something of great importance, to not lift a db with ANY amount of spine torque, I guess I cant do that anymore. I was glad to see that I can do 3 pullups (almost), that is chin not quite to the bar. getting better. and "men's" pushups have finally become easy for me.

[Pilar]

last weeks training:
sunday-bi/tris/shoulder
tues-legs/glutes/calves
thur-lats/back/calves
sat-legs/glutes

still absolutely no cardio, and I'm not gaining fat...whoopee

noticed my muscles seemed to "pop" out more w/ that split , especially lower body muscles...hmmmm

Todays yummy food:
#1 1 cup milk
40z seasoned mackrel
4oz cot ch.
6oz fresh peach

#2 4oz salmon
6oz sweet brown rice
14oz cooked veggies
1 T olive oil
1 c. milk

#3 4oz cot ch
6oz apple

#4 4oz chix
4oz rice
14oz vegs.
1T fat salad dressing

#5 40z cot ch
6oz apple

[Pilar]

this week's split:
sun-chest/tris
tues-lats/back/abs (pullups gettin better)
wed-legs/glutes/calves
fri-shoulders/bis

food:

#1 1 c. milk
4oz garlic chix breast
4oz 1% cot ch
6oz pineapple

#2 4oz garlic chix
6oz short grain brn rice
14oz vegs
1T oil
1c. 2% milk

#3 4oz cot ch
6oz pineapple

#4 4oz salmon
4oz rice
14oz vegs
1T fatty dressing

#5 4oz cot ch
6oz apple

[Pilar]

work:

shoulders/bis
hammer curls 3x8-10
preachers 2x8-10
conc. curl 2x8-10
military-3x 6-8
upward row3x8-10

food:

1. 1c milk
4oz cot ch
2 whole eggs
6 oz strawberries

2 4oz chix
6oz rice
14 oz veg
1 T oil
1 c milk

3 4oz cot ch
6oz fresh cherries

4 4oz salmon
4 oz rice
14oz veg
1T dressing

5 4oz cot ch
6oz apple

[Pilar]

going to do the same split this week as last week's.
not feeling so great emotionally, summer is here, and although I feel really good about my body overall I have times when I feel really negative about it. Today is one of those days. I think I compare my bf% with some women who are really low in bf, and I feel inferior :( People say I look great, but I focus on my waist which is flat but not at all small (27 inches) and bf is probably 22% (i'm just guessing on that one)

here's the really wierd thing. I wonder if I'm simultaneously too muscular(doubtful) and not "skinny and girly" enough, or not muscular enough! What's up with that?
that's why I just need to hit the weights 4 days a week and not think about this nasty stuff anymore...I'm even having bad dreams about this lately...

[Pilar]

-officially signing off-

I've been here since March, was hoping to have more interactive posts from people by now......oh well...
thanks to the people who did post.

good luck in fitness
PHB