thoughts and progress

[Melnbaby23]

Well I am joining this group to get feed back on body building and getting MY body to be in the best shape. I am finishing up Body for life. And though I am happy that I have had results, I am not overly excited. I am not ready to be in a two piece and that IS my goal.
I will Start with a new set of goals and hopefully more knowledge and a game plan.
I realize I have a long way to go and I will have to find alot of the steps on my own to complete this. But I hope to find someone on this board to put up with my journaling and yell at me when they see I need it.
Here are my goals.
1 Learn what I need to do for nutrition for ME. I am breastfeeding for six more months and then I can take whatever supplement I FEEL LIKE taking but for now .. not so much...
2 Find the most effective training, whether its sticking with bfl "pyramid" reps and weights or trying something new.
3 Slash my body fat, get a nice ripped body, and finally find someone who is just like me (starting out) and try to be an encouragement to them!!!
I want to put my pic in the amazing butt section LOL
Please welcome me to your group!!! I have alot to offer once I am not covered in FAT ha ha ha...

[Teriliel]

Welcome to the boards, Melnbaby23! I think you will find a very supportive and encouraging group here!

I'm a beginner as well. I have quite a bit of fat to lose. I just finished up my 11th week of weight training. I'm really pleased with my progress. Scale isn't moving much, but my pictures speak volumes about my progress and that is what is important to me.

Feel free to rummage through my journal. I keep a detailed log of my nutrition and workouts there. Many of the ladies here have had nothing but positive things to say about my diet, so perhaps you can find some ideas there.

I wish you the best of luck and look forward to following your progress!

[Melnbaby23]

I was thinking of waiting till the day is over to post. But with my luck I will forget.
So far I have had some oatmeal and eggs (three whites one whole) and a myoplex shake.
I am in my 12 week of bfl and I am doing the Eating for LIFE nutrition (along with added calories since I breastfeed) It has been great because I can cook now!!!
I brought my six month old (today) to get adjusted to the gym daycare center.. And I had a great cardio.
I am hoping to get in all six meals but havent planned them. As you get to know me you will see that I am codependant on my husband and like to BLAME him... but this is something I am working on...
Anyhow... I got in my cardio and two meals... and my baby girl is napping so here is my post for today!
I have enjoyed reading alot of everyone's post and hope to learn alot from you guys!!!

[imperfectly_lou]

Welcome and good luck! Congrats on your baby :)

[Emma-Leigh]

Welcome to the boards :D Good to see some new faces around!

[Melnbaby23]

Just want to say it now before I forget...
I am leaving on the fifteenth to go on vacation visiting my parents for a month. This is why I joined here, because when I get back I am doing a major overhaul on how I have been eating and working out. Though I have followed bfl and its been a great tool, I am hoping to find the tweaks that will give my my best body. I know already that the food protions werent enough, I need an EXTRA 500 cals just because I breastfeed and I was barely getting in enough for my own nurishment. This left me feeling hungry and prompted snacking here and there.
I will be posting some pics and setting my goals when I get back.
So dont thing I dropped off the face of the earth!
Mel

[Melnbaby23]

Today is not a fun day...
I bought some new clothes with the anticipation of my new body getting into them.
BLAH!!
Its not enough to calm myself because I did just have a baby (six months ago)...
but its been 12 weeks of (at least moderate) work outs, and I am not happy with my progress.
I should be happy, since there is noticeable difference, but I dont think MY CLOTHES NOTICE.. ha ha ha ha
Anyhow I have to take them all back to the store.
I went on a binge and realize that having a few things to hope to get into isnt bad... but I think I spent like 160 in clothes that dont fit. I need instead to buy some that do.. I hate fat clothes. ha ha..
I am glad, however that I get to buy new clothes, I was still wearing my first trimester maternity clothes in February.
On a happier note, I get to go to a banquet tonight and my husband is the MC. I am very proud of him, and look forward to this chance to brag on him to all his co workers. He has been doing consistent and intense workouts and is in great shape now. But he also has other great accomplishments such as doing this tonight. He used to be shy, I guess he didnt want the spot light before.
Have a great Monday everyone and a great week ahead!!!
Melanie

[Tash]

I have bought clothes that don't fit too. Actually the pants I got that *should* fit are still hanging with the tags on. I think for me that is motivating. AND I liked them so I hope to fit into them soon.

I've done the binge when I was upset... next time you feel that urge you could try to do something that won't let you eat. Like having a nap with your little one or a shower. I find that the few minutes it takes to have a shower is pretty good for getting over the temptation... especially if you brush your teeth when you get out of the shower.

Good luck sweetie. I know it's hard. I remember when I just had my daughter and I threw my pants at my ex because they didn't fit. :blush: Oops. So I know how you feel. :bighug:

Tash

[Melnbaby23]

Well I ended my bfl challenge today!!
Cant really say it was with a bang. But live and learn and work harder!!
I like someone's comment about COMMIT! I need to tattoo that on my forehead.
I am going to try to do mostly cardio these next four weeks cause I cant go to a gym (visiting parents)...
I will do squats, lunges, pushups, crunches/sit ups, and dips.
I am wanting to be sure to take my prenatals ( I nurse a six month old) and start taking my "good fats" supplement.
Other than that its a calorie game and I have been struggling to get all mine in.
Who can really live on only 1200 calories at my weight?? Seems like starvation to me.
I am going with the 12xbodyweight formula plus 500 for my nursing needs.
Teriliel, you inspire me with your dedication and I hope to do great these next four weeks. I just need this space to write my thoughts and get encouragement.
On that note, I am really bummed because I wont be with my hubby at all these next four weeks. I miss him already and I havent left yet. I hope to WOW him after these four weeks.
Anyone have any feedback about squats and reps and etc? I have always used weights and I am not sure how to do this. Please help me with your knowledge. Is this an endeavor destined to failure? Too much cardio and not enough resistance?
Thanks you guys. Have a great week ahead!!
Mel

[trnurbdy48]

Hello and welcome Melanie! Wow, you take me back! I nursed both of my kids for 13 months each.............they're now 13 & 17. I loved the peaceful feelings that nursing brought about..............not to mention the health benefits to you and the baby! Anyway, let's get down to business. I've heard so much lately about the BFL Challenge. Most of it the same. It works initially and then..............not. I have some questions for you. Your answers will also help all of the other very knowledgeable women on this board. What is your height and weight? If you know you BF percentage, that too. Remember Melanie, you can do whatever you set out to do. You've taken the first step by coming here! Those clothes you had to return? Don't feel badly about that because in a few months you would have had to return them anyway............they'll be too BIG!

You've asked how many reps and sets you should perform. Again, some questions. What kind of exercise have you been performing? How much weight have you been using? Has anyone shown you the correct FORM for each exercise? Squats are the best all around exercise there is, however, mastering the FORM is essential! I've seen lifelong body builders get on the squat rack (or Smith Machine) and completely waste their time as their form is horrible! The most important thing to remember is you want to create an environment in which your body is able to neurologically adapt to every stress placed up it. We do this by beginning slowly and building up. I begin clients with 1-2 sets and 12-25 reps (25 being abdominal exercise). Then, depending on their ability, the time for adaptation varies. Some can go to 3 sets 8-12 reps within a couple of weeks, some longer. It depends on diet, overall fitness, and Kinetic Chain stabilization. The key word is ADAPTATION. Let your body adapt to a situation before placing more demands upon it. This was you create the optimum environment for success! These are the steps:

1. Start slowly - learn the proper FORM for each and every exercise before adding weight. Once you have the form down, add the weight with which you are comfortable performing 12 reps without rest.
2. If you feel pain while perfroming an exercise.....STOP. Pain is not a good thing.
3. Do a total body w/o to begin with. You shouldn't spend more than 60 minutes working out, including your warm up-cool down and rest periods between sets.
4. Eat clean! No processed foods. NO SUGAR! You know more about this that I do I'm sure. I am not a nutritionist!
5. Get plenty of sleep! While sleeping your body is working it's hardest to repair and build.

You're on you're way! Set your goals, then set your mind. I understand you won't be able to really begin a program for a month. In the meantime, write down what it is you want to accomplish and how long it will take you to accomplish your goal(s). You can do this!!! If you can give birth, you can do anything!

[Melnbaby23]

I am 5'4 and teetering around 155. I can go up to as much as 157 and down to 152 (this is why we hate scales!!)
My body fat was 33% at last check.
.......What kind of exercise have you been performing?
I have been using machines mostly at the gym. Leg lifts, curls hamstring extensions.. you name I was doing it. I rotated every four weeks.
I have been shown the right form .. straight back, dont let the knees fall inward, "sit into it"... keep heels flat. I was just using the machines cause they were FUN!!
.......How much weight have you been using? I was doing the 12,10,8,6,12,12 pyramid
Here is a sample work out...
Barbell squat: 45@12,50@10,45@8(cause it was HARD!!)50@6
Leg extensions: 45@12...
Lying leg press: 30,40,50,60
Seated leg press: 25@12
(the rest is calves and then abs... I randomly chose this work out)
I really enjoyed the bfl experience, but I never got in enough food. The first four weeks when I was making recipes I had read them wrong and added more cottage cheese here or yogurt there.. I was losing weight and high energy. I should have never "fixed" my recipes. I never saw anymore results after week four. That also made me lose interest since it a bit of work trying to get everything done with my new baby. I am not a pro here!!
Thanks for your help.
Mel

[Melnbaby23]

also about the total body work out.. I wont have access to a gym that is why I am doing dips and sit ups and squats.. You know, all body weight exercises. I would appreciate any info on those ...
here is the list..
Sit ups (reverse crunches, crunches, obliques,)
Push ups
Squats
Lunges
Dips
.....anything else???
Mel

[Ms. Lucy]

Welcome Mel,


I also started out doing Body for Life and made some minor changes in my body, but not enough. AT week 8 or so, I decided to change my workout routine to a 4 day split and saw better results. FInally, I tweaked my meals to include 50% carbs, 30% protein and 20% fat and was seeing the scale move each week by a pound or two. While I lost 8 pounds from those changes, I also went to the Bahamas last week (mainly good foods--but a few too many margaritas!!!) and I'm sick this week, so I've probably gained a few back!

I think it's great that you've decided to find something that works for you. Everyone is a little different, so I think it's good to experiment until you find something that works. Just remember that your body adapts quickly, so it makes sense to shake things up now and again--which, for me, is why I needed something other than BFL.

So keep up the good work, and congrats on the little one. It's great that you have made such a commitment even when you may not always have alot of energy! But soon you'll be a happy, healthy mom who will set a wonderful example for those around you. Good luck again and welcome.

Lucy

[trnurbdy48]

Hi again Melanie! Wow! Great answers, thank you, it helps a lot! I have some suggestions for at home work. Optimum would be if you could buy a barbell set - straight bar with a set of 2.5-10lb. weights. Make sure that the set also comes with two small straight bars so that you can also have a set of dumbells! Again, I spent about $50.00 on the whole thing. The DB attachment isn't the best, but it will do for now. With this one set you can perform all of the exercises! Squats, deadlifts, rows, lunges, you name it! If you can't get this right now, then improvise with soup cans, water bottles, a broom stick. For lunges, hold soup cans in your hands. For deadlifts, add some weight onto the ends of a broomstick. Same for squats. Anything you can do at a gym you can do at home (except for the machines of course and I prefer using free weights anyway). I know that on this site there are several at home w/o's that are very good. Also, a killer w/o is Pilates. The core of core training! There are tons of great Pilates w/o programs. The key to great abs is the ability to perfrom the "drawing in" motion where you imagine that you're puliing in your abdominals so that your belly button is touching your spine. You should feel your rib cage expand laterally, not your diaphram. When you perform your abdominal exercises this is the breathing technique that should be used. With abdominals, correct breathing is hugely important! Anyway, I hope this has helped. Good luck and have fun!

[Melnbaby23]

when I am at home I have a dumbell set up t0 25 pounds but I am going to be at someone else's house. Thats why I am asking for the body weight.
For nutrition I am doing something like the 50/30/25 I just dont have it on hand. IT makes a difference when you know what will challenge your body huh!!!
You guys are great. I really LOVE the encouragement and the time you have invested with all your advise. I feel great already!!
(smiles)
My trip is tomorrow (kept thinking last night it was today).. and all this will go into practice. I hope to post at least once a week and tell you of my nutrition and work outs. I guess after all it would be nice to see all your hard work in action!!
Mel

[Tash]

I'm sure you'll do great while you are gone. You can get in a lot of exercise that you wouldn't even think about, with shopping or sight-seeing, dancing etc.

I'm sure you'll have a blast!

Talk to you soon!

Natasha