Tasha's journal

[Tash]

Hello everyone, my name is Tash.

My stat's are:
25 yo
5'2" height
150 pounds
Approximately 38% bf

Obviously I need to lose weight ;)

My motivation is my upcoming wedding. I will be getting married in September and I need to fit into my dress. I have a 6 yo daughter so time is very limited for me.

Currently I have started a new exercise and food plan since what I was doing wasn't working for me. I have lost 2.8 pounds so far doing it.

My weight routine is:

5 minute warm-up/stretch
2 sets of 15 leg presses - 115 lbs
2 sets of 15 rear row delt - 40 lbs
2 sets of 15 chest press - 15 lbs
2 sets of 15 lateral raise - 5 lbs (each hand)
2 sets of 15 bicep curl - 6.6 lbs
2 sets of 15 tricep extension - 6.6 lbs
2 sets of 15 calf raises on step
2 sets of 15 abs front
2 sets of 15 abs side
2 sets of 15 abs lower
2 sets of 15 lower back extensions

and then I follow that with:

cardio (manual or fat burn setting) for 45 minutes
5 minutes cool-down

I'm looking to tone my body.

Here are some pictures:

Okay my before pictures... taken March 30, 2004:

http://im1.shutterfly.com/procserv/47b4dd11b3127ccebbc81e9a88c30000001610

http://im1.shutterfly.com/procserv/47b4dd11b3127ccebbc81ff6c8370000001610

http://im1.shutterfly.com/procserv/47b4dd11b3127ccebbc81ff749060000001610

So there I am. The last one I kind of moved in. Oh well. I do have scars from being in a fire years ago... and I'm worried my skin won't shrink but that is something I will deal with when I actually lose the weight.

Please feel free to post advice or motivation. I need all the help I can get.

My food plan is:

MONDAY

Breakfast
-1/2 cup cantaloupe
-1 slice whole-wheat toast with 2 tsp natural peanut butter
-1 cup nonfat yogurt

Lunch
-1 cup vegetable based soup
-1 oz low-fat cheese, 2 slices tomato and mustard on 2 slices whole-wheat bread

Snack
-1 oz peanuts

Supper
-4 oz broiled salmon
-1 baked sweet potato
-1 cup salad with mushrooms and tomato 1 Tbs olive oil and 1 Tbs vinegar

TUESDAY

Breakfast
-1/4 cup egg substitute scrambled with 1/2 cup veggies and 2 tsp canola oil
-1 slice whole-wheat toast with 1 tsp natural peanut butter

Lunch
-1 1/2 cups salad with 3 oz skinless chicken breast, 1 Tbs olive oil and 1 Tbs vinegar
-1 cup skim milk

Snack
-1 oz peanuts

Supper
-3 oz large shrimp (or chicken) stir-fried with 2 cups mixed vegetables and 2 tsp peanut oil
-1 cup brown rice
-1/2 cup tomato juice

WEDNESDAY

Breakfast
-3/4 cup bran flakes with 1/2 cup skim milk and 1/2 cup berries
-1 slice whole-wheat toast with 1 tsp natural peanut butter

Lunch
-2 slices turkey breast, 1/2 cup alfalfa sprouts, 3 slices tomato and mustard on whole-wheat pita
-1/2 cup apricots
-1/2 cup skim milk

Snack
-1 oz peanuts

Supper
-1/2 cup whole-wheat pasta topped with 1/2 cup marinara sauce, 3 oz shellfish, 1 cup diced vegetables and 1 Tbs grated Parmesan cheese
-1 cup salad with 1 Tbs olive oil and 1 Tbs vinegar

THURSDAY

Breakfast
-1 small whole-wheat bagel with 1 tsp natural peanut butter
-1/2 cup orange juice

Lunch
-1 1/2 cups salad with 1/2 cup garbanzo beans, 1/2 cup yellow corn, 1 oz walnuts 3/4 Tbs olive oil and 1 Tsp vinegar

Snack
-1 oz peanuts

Supper
-3 oz skinless roasted chicken breast
-1/2 sweet potato, mashed
-1/2 cup steamed carrots
-1/2 cup green beans
-1/2 grapefruit (I'd have an orange)

FRIDAY

Breakfast
-1 multigrain waffle with 1 cup raspberries, 2 tsp natural peanut butter and 1 tsp maple syrup

Lunch
-2 slices extra-lean ham, 1 slice fat free cheese, lettuce, 3 slices tomato and mustard on 2 slices whole-wheat bread
-1 kiwifruit

Snack
-1 oz peanuts

Supper
-4 oz broiled salmon
-1/2 cup corn
-2 cups green vegetables
-1 cup salad with 1 Tbs olive oil and 1 Tbs vinegar

SATURDAY

Breakfast
-1 cup oatmeal with 3/4 cup nonfat skim milk and 2 Tbs raisins
-1 slice whole-wheat toast with 2 Tsp natural peanut butter

Lunch
-2 oz water packed tuna, 2 slices tomato, 2 leaves lettuce and 2 tsp mustard on 2 slices whole-grain bread
-1 orange

Snack
-1 oz peanuts

Supper
-3 oz broiled pork tenderloin (have to replace that as we don't eat pork much)
-1 cup brown rice
-1 cup salad with 1/2 cup beets 1/2 cup zucchini, 1 Tsp olive oil and 1 Tsp vinegar

SUNDAY

Breakfast
-3/4 cup bran flakes with 1/2 cup skim milk and 1/2 cup berries
-1 poached egg

Lunch
-1/2 cup hummus
-red and green pepper strips and 5 whole-wheat sesame crackers for dipping
-1/2 cup skim milk

Snack
-1 oz peanuts

Supper
-4 oz broiled salmon stir-fried with 1 cup vegetables
-1 cup couscous (WTF is that?)
-3/4 cup cucumber salad with 2 Tsp olive oil and 1 Tbs vinegar

Natasha

[Teriliel]

How often are you performing the workout you posted?

As far as your nutrition plan, from my initial look at it, it doesn't look like you're getting very many calories. Do you know the calorie breakdowns? I ask because you don't want to slow your metabolism down. You want to increase it to promote fat loss. By eating too few calories, you will slow your metabolism down further. If you can get us the breakdown on calories, perhaps we can help you adjust it a bit so you are getting enough.


-1 cup couscous (WTF is that?)
Couscous is a pasta. I believe it is usually found in the rice area of the grocery store. At least I think that is where I found mine....


Glad to have you here. I look forward to seeing your progress!

[Tash]

Thanks, I guess I forgot to post how *often* I exercise.

Well honestly this routine takes me 1 hour 15 minutes to complete and I do it about 4-5 times a week.

The calorie break down is supposed to be 1500 but come to think of it I never have the peanuts for my snack so it's probably less. I could probably have another "meal" at some point during the day but I work 8:00am-4:30pm as a receptionist. So I have breakfast every morning and lunch at 12:00pm and supper around 6 or 7 at night. I never snack either.

Natasha

[Teriliel]

With your weight training routine being a full body workout, you do not want to be doing it that often. A very important piece to weight training is rest. Your muscles build when you are resting. They need time to recover. If you want to weight train 4-5 times a week, you should do some kind of split routine. This way you only hit each muscle group once a week. I prefer a 3-day split myself. I weight train 3 days and perform cardio 3 days. My day off is Saturday.

There are some good suggestions for split routines in the workout section of the boards here. It is not in the female specific area. It is in the main forum.

1500 calories isn't horrible. You could probably stand a bit more. Do you get breaks as well as your lunch break at work? If so, you could definitely squeeze a couple of healthy snacks in to boost up your calories. You really should eat 5-6 meals a day. It does help your metabolism to eat that way. And don't skip your peanuts!!! You need your healthy fats!

[Tash]

Okay I have the peanuts at home, I can bring them in *thumbs up*

So I shouldn't do a full weight session that much? Huh. Okay. I can do a split routine but what if I miss a day? I can count that as a rest day? ;) I do know that Thursdays and Fridays are harder for me to get to the gym.

If I weight train more will I lose more fat? I don't mind doing cardio for an hour if I have to either... it was just suggested that 45 minutes would be good enough for me.

I'll see if I can find the split thread.

Natasha

[Teriliel]

If I weight train more will I lose more fat?
When trying to lose fat, you want to increase your metabolism. Muscle burns more calories than fat. Therefore, more muslce = higher metabolism = more fat loss.

If you're aware Thursdays and Fridays are tough for you to get to the gym, work your split so you don't have to workout on those days. Thursdays and Fridays can be your rest days or cardio if you have some way you can do that outside the gym so you can be with your little one.

The great thing about this whole process is that you are in control of it. You can tweak it and rearrange things as you need to so you are able to fit it in. It's all up to you!

[Tash]

Okay one last question then. Should I do the 3 day split for beginners becuase I used to do the split but then I started this training program a week ago. I've only been doing it one and a half weeks. I'm just not sure if I'm a beginner or intermediate LOL Isn't that silly?

Thanks for all the tips!

Tash

[Teriliel]

If you feel you are ready to use heavy enough weights that you can only do 6-8 reps per set with, then go with the intermediate. If you start feeling any discomfort or pain in your joints, you may want to back down to the beginner so your tendons and ligaments can get used to being worked hard.

It may be prudent to do the beginner split for about 6-8 weeks just to be safe.


Thanks for all the tips!
No problem. Glad to be able to help!

[Emma-Leigh]

Welcome :)

[Tash]

Now my FH who knows a bit about weight lifting said I should start with a two day split (Upper and lower). Does that make sense? I really don't think that a three day split would be out of my reach to do.

Okay so how many exercises do I need to do per body part? Looking at the lists in the splits thread I see about 2 to 3 depending on the body parts. Do you girls know if there are any splits for women though? I can't sometimes tell the difference between a girls username and a guys >:D

Also my gym doesn't have all those machines and I'm getting a total gym in a few months so I'd like to be able to use that as well.

At any rate, I did go to the gym last night... I did only about 15 minutes of weights because I wanted to go to a total body conditioning class that started soon after I was able to start exercising.

I'm really considering working towards becoming a body builder. Just for myself though because of the scars. I'm pretty sure even if I was a low body fat you couldn't see the muscle through these blasted scars. :( But for me, I'd like to know I could do it.

And you girls are wonderful. I really do appreciate the welcome because I'm so far away from what most of you girls look like and I have minimal knowledge in this field though I can't wait to learn all I can.

Natasha

[Teriliel]

You don't need to look for a workout specifically for women. We can do the same exercises as men. The fact that we don't produce as much testosterone as men do prevents us from bulking up. If bulking up is what you are afraid of, don't be. :)

I think it's great you are thinking of working toward becoming a bodybuilder. As far as it being just for yourself, that's awesome! I'm leaning toward that direction too. I don't believe I would ever try to compete, but I would like to look like I could if I chose to. Hehe )

I don't know if you have checked out my journal, but I want you to know you aren't the only one with lots of work to do. I believe the post containing links to my progress pictures is on page 5 of my journal. Take a look any time. You'll see I have made some real improvements over the 10 weeks between those photos and still have plenty more to go.

As far as knowledge in this field goes, I had no knowledge of it when I started looking into it. I got on the main bodybuilding.com site and read through tons of articles about fat loss and things. From what I read there, I put my program together. I still have tons to learn, but I'm working on it! This is definitely a great experience!

[Tash]

I'm not afraid of bulking up... yet :)

I think my attitude is similar: I don't think I would compete (though I'd love to) but it would be nice to know that I could. :)

Natasha

[Tash]

You know if I get there I think I'd give competing a chance anyway. I know my FH will support me and so will my daughter and other family... so who cares if other people see my scars.

Natasha

[Pirotess]

Welcome, Tash! You have an awesome attitude... here's hoping you do get a chance to compete some day!

[trnurbdy48]

Hi Tash......welcome! You're adorable! We all so want to help you achieve your goal here. As you can see there are many knowledgeable women (and men) on these boards! So, if you don't mind, I'll add my 5 cents (What can you do with 2 cents anymore?) When I begin a training a new client we usually have to begin with corrective exercise. Then we'll move on to a full body circiut. As you've been doing a full body, I'll suggest a split schedule. Remember you can do this any 3 days of the week, What ever works best for you! I'm just putting Mon-Wed-Fri because it's easier. As far as your diet, I'm not a nutritionist so I'll stick to the w/o and leave that up to the other women!"

Mon - Chest - Triceps - Shoulders

Wed - Back - Biceps/forearms - Traps(optional)

Fri - Legs (including glutes) - Abs

Choose 3-4 exercises for larger muscle groups ( back, chest, legs, etc) and 2-3 for smaller. I do abdominals only 2-3 days per week , 3 exercises (for example: Crunches, Russian Twists, Reverse crunches) 2-3 sets of 15 to 25 reps each. Begin with adaptive reps and sets - 2-3 sets @ 12-15 reps using a lighter weigh and perfecting the FORM for each exercise. I cannot stress enough the importance of great FORM. When you feel you have reached a point where your body has adapted to the weight and you have perfected your FORM, up the weight and lower the reps. ie: 3 sets @ 10-12 reps and so on. The more weight you adapt to, the fewer reps. At this point you're creating morphological adaptation (hypertrophy=muscle mass). Always remember to create an environment to which your body can adapt, then push it further. This prevents possible injury and creates optimum kinetic chain function.

Whew! I'm finally finished. I hope this has helped and please keep posting letting us know of your progress,,,,,,,,,and by the way, congratulations on your upcoming wedding!

[Tash]

Thank you Pirotess for your encouragement. I hope to be able to get to that point. I think I just needed an actual goal to visualize.

Laurie I really appreciate that information! I know that I have about 25 pounds of fat to lose so I honestly don't think that should take long at all. Your advice is very appreciated and explained it really well to me. I *have* been working on my form and trying to do it right. I realize that when you do it RIGHT you work the muscle properly.

Thank you for the congrats on my upcoming wedding. I have about 5 and a half months to go!!!! I can't believe how fast it's coming! I'd love to have some really nice arms by that time.

Just a small question (I hope) for everyone. I have pretty large thighs and a HUGE butt!!! I just read that I shouldn't concentrate on those. I should concentrate on my upper body the most and cardio (obviously for fat burning). Just wondering your take on that.

Tash

[trnurbdy48]

You're more than welcome Tash! Five months is the perfect length of time to make some great progess. You will be gorgeous! Now, regarding concentrating on your upper body.........WHAT is that?! I've never heard of anything so silly. It's just as "Spot reducing". There is no such thing. It's all or nothing my dear. Now, onto your gluteur maximus and medius, and we'll throw in some thighs and quads for good measure. The best exercises for these areas are:

1. The hated squats - But let me tell you, the squat, performed correctly, is the number one butt blaster!
2. Lunges - Front -back-side - with bb or db
3. Stiff-leg dead lift - great for hams and lower back
4. Good mornings - Hams & lower back
5. Leg press - Quads, glutes, hams - Performed with feet shoulder width apart at top of plate. Use HEELS on the concentric (upward movement) aspect. You can also do your calves by placing your feet, heels hanging off plate, on the bottom and lifting your heels up & down.
6. Quad Press
7. Lying leg extension - hams
8. Adduction and abductor machine - or the Multi-hip machine - Inner & outer thigh
9. Ball Bridges - Targets glutes and hams

If you alternate legs on the presses, the w/o is intense. But first, let your body adapt to the movements, then go for the alternating moves. I hope this has helped Tash!

[Tash]

I do actually like squats :) I do the straddle squats as well which are really good. Now that is really good advice to alternate on the legs on the leg press... obviously at a lower weight then.

That is a good leg routine!!!! I'm printing out everything you have posted because I think it's excellent information. I always love to read and re-read articles because you never know when one thing will fit better then another time. KWIM?

I had that thought with the legs too, I don't want to spot reduce or anything and I realize I want my WHOLE body in shape... even if that means my legs are bigger... And I honestly doubt I'd see that happen anyway. Well not anymore then they already ARE bigger :)

Tash

[trnurbdy48]

And that will be $75.00...........LOL..........I'm glad I could offer you some things Tash. Have fun and keep us posted!

[Tash]

do you take buttons? :)

he he he

I'm like a sponge, I'll take all the information I can get!!!! :)

Natasha

[Tash]

I had a good night last night. I took my daughter to meet with her Dad (she's his for the weekend) and then I went to the gym.

I haven't started to do a split routine yet... I wanted to get a routine written out before I do that. I don't want to jump right in... these things take a lot of planning sometimes. :)

But I felt great last night and I weighed in this morning at 147.2 pounds so I'm happy that I'm losing weight as well. Slow and steady wins the race, right?

I am really planning on not seeing 150 again!!!!

Tasha

[trnurbdy48]

Good for you Tasha! Way to go! I keep everything written down. I mean everything! I have 3 huge binders full of routine and exercises from corrective routines to hypertrophy. It's a very good idea, then you can also keep track of your exercise choice progress, including sets, reps, weight. I'm glad you had such a great day, and I know all about the weekend dad thing. Take care and keep up the great work!

[Tash]

So I have my routine all worked out... I'm supposed to start today but it seems Easter is never going to end. I'm at work right now but I'm going to another Easter dinner right after I'm done. So I am not going to get in any exercise today. I'll start tomorrow as my first cardio day though.

Just seems like it's never going to get back the way it was.

I'm definitely not losing steam though... my drive is there so who knows, maybe I'll get to the gym tonight after all!!!

Tash

[Tash]

So I've been eating according to the meal plan again and this morning when I went to have my oatmeal I couldn't eat all of it. Funny enough as well that this past weekend I ate a lot of dinners but surprisingly enough I was full after one plate. I didn't deny myself any dessert either (which is why I gained a bit) and I know that this week I'll behave with my eating and I'll be back down again soon.

My stuff for the gym is in my car so when I take my daughter to her swimming lessons I'm going to exercise. Tuesday is my cardio day but I didn't exercise yesterday so I'm going to try to do some legs and abs while I wait for the class to start.

Today is going to be a great day!

I can't wait to start to see results again!!!!!

Tash

[Tash]

I wanted to leave this for myself in case I need it again.

http://www.labrada.com/members/training_journal_v1.0.pdf

This is the training journal I'm using. I just made my binder for it.

Natasha

[trnurbdy48]

Excellent! Can we watch your progress too??

[Tash]

Originally posted by trnurbdy48
Excellent! Can we watch your progress too??

You sure can!!!! I'll be here! :)

I went to the gym and Lee (my fiance) showed me a few back exercises because I couldn't really think of any :) And then I did the total body conditioning class. It was a really good class. I find she does more arm exercises though then anything else... so my shoulders are hurting :) But that's good.

Oh and there is a girl that I've seen in the class a few times and boy is she built! She actually seems rather fake but maybe that's because I'm jealous :) he he he

It was a good day though... I ate my oatmeal with milk and zero flavour this morning and then had hummus and green pepper for lunch... then supper was chicken, vegetables and one cup of brown rice. I really need to increase my food intake though.

Tash

[trnurbdy48]

Great Tash! Do they offer a Pilates Class at your gym? I have to tell you. I took a Pilates class yesterday that kicked my butt! I thought I was in good shape, I'm a CPT and body builder for G^&(S sake! LOL I was put to shame! The woman who taught the class was about 53, 30 lbs overweight. I'm 5'6", 125 - 12% BF. I thought, "how in the hell is she going to teach me anything, she can't even keep her weight down". What an ass I am! This woman is in better shape than I am! She tore me to shreds.......in a kind way of course! LOL It was one of the best w/o's I have ever had. At the end of the 45 minute class I was dripping sweat (No, I don't "Glisten", I sweat!") and felt like I had stretched muscles I didn't know existed! Because she's at the gym where I take most of my client's, she know's I'm the only Core trainer there, so I think she also had a bit of fun with me. Pilates is the Core of Core training. Anyway, I HIGHLY recommend taking a Pilates class. Incorporate it into your weight training. From now on my butt is in that studio two days a week! As I intensely dislike aerobic exercise of any kind (yeah, do as I say, not as I do...LOL) I have now found gold! It's a great aerobic w/o! Anyway, I am so glad you had a great day at the gym. Keep up the great work!

[Tash]

Yeah I am not impressed that the girl that does the Total Body Conditioning class isn't in the greatest shape but she does do a pretty good class.

There is a yoga class at the gym but no pilates... I know they've talked about having one but I don't know if they ever will :( I'm all for trying something new. Gives the body a kick.

Tasha

[trnurbdy48]

Take the yoga class just for the fun of it Tasha! The w/o is low impact but very beneficial!

[Tash]

I actually would LOVE to increase my flexibility and stuff like that. I have a Denise Austin (I think) Pilates book (and a tape for Dummies I think), i should make a routine to do...

I wish I could be more active during the day though...

BTW I don't know if I posted (I don't think I did) but my split will be:

Day 1-Chest/Shoulders/Triceps
Day 2-Back/Biceps
Day 3-Cardio
Day 4-Legs/Abs
Day 5-Chest/Shoulders/Triceps
Day 6-Cardio
Day 7-Back/Biceps
Day 8-Legs/Abs
Day 9-Cardio
Day 10-Chest/Shoulders/Triceps
Day 11-Back/Biceps
Day 12-Cardio
Day 13-Legs/Abs
Day 14-REST

And I'm going to try to give myself one planned day off every two weeks. If I plan it out... I should be able to schedule the exercise in. It does suggest not doing cardio with your weights. Doing it in the morning... so I'm trying to wake up early enough to do it. Trying... but have yet to be successful. :lol:

Tash

[trnurbdy48]

Wait! Are you planning on working out every day? Plus cardio? I think I'm confused? (Nothing unusual there!)

[Tash]

That is kind of a question I need to get answered...

I am planning to do a 2/3 day weight routine (2 weights-1 cardio) and I wanted to know if I should do any cardio in the mornings... during my weight days.

What do you think? I don't mind getting up earlier to do cardio if I could lose weight a bit quicker... I mean I have 5 and a half months to go and I'm trying very hard to lose weight...

Tash

[Tash]

I did my chest, shoulders and triceps. It was a great workout!!! It took me an hour and it really kicked my butt :) But that feels great!

My FI was there with me which was so nice, we exercised side-by-side. **love him**

Anyway, I did 3 sets of each exercise for 12 reps (except my last tricep dip I could only do 10 :) ) and tried out some new weights. I think I'm going to have a good burning feeling tomorrow. :)

I'm just very pleased with myself.

Tomorrow is back and biceps. :) Should be good though.

Tasha

[trnurbdy48]

Hi Tasha. The only aerobic activity you should do on your anaerobic (weight) days is a warm up or cool down of 5-10 minutes. I always begin clients on a 3 day schedule, unless that just doesn't fit their life. Remember weight training is also an aerobic w/o. Any activity that raises the HR for an extended period of time is aerobic. Plus, with weight training, you continue to burn calories for 24-48 hours after a w/o as your muscles are repairing. Aerobic activity only burns while performing the activity. Just remember the Law Of Thermodynamics: In order to lose weight/bf you must burn more calories than you consume. If this would work for you, here is a sample schedule:

Mon: Chest - Delts - Triceps
Tues: Cardio (1/2 hr. max) Abs
Wed: Back - Glutes - Biceps
Thurs: Cardio, again 1/2 hr - Abs
Fri: Legs - Abs (Abs are not necessary, it up to you!)

Again I hope this has helped. You're doing a great job!

[trnurbdy48]

LOL You wer posting as I was posting to you! GREAT JOB!!! I'm so glad you're having fun. That's what it's all about! Of course, attaining that great bod is a bonus too!

[Tash]

Laurie, what would I do on Saturday and Sunday?

I don't mind doing cardio tomorrow instead of my back and biceps. I wonder also though, you don't suggest doing more cardio in the morning then?

Natasha

[trnurbdy48]

Take Saturday and Sunday off! It's not necessary to train 7 days a week. In fact, it's counter-productive. If you want to take a cardio class, great, but treadmill, etc. is, again, counter-productive. As I said, weight training in and of itself is a cardio w/o. If you want to do something on the weekend, do something fun and light. I train, personally, 5 days a week, Mon-wed-Fri- weights, tues & thurs, pilates or yoga and I've maintained a BF ratio of between 17 & 12% (I'm at 12 now and I think it's too low for me) for years. My weight fluctuates anywhere from 123-128, depending on water retention (I drink over a gallon of water a day) to sodium intake. Remember, it's the quality of the w/o that shows results. Form is first and foremost! Rest, tempo, intensity, it all equals optimum results in the least amount of time!

[Tash]

Laurie I love ya babe!

You are giving good advice! It sounds good, and so I'm going to follow it. (Sometimes advice I get doesn't even make sense :) )

I'm so glad I found this forum!

Did I tell you all I hurt this morning? Man I have a crink in my shoulder like you couldn't even believe!!!! I'll get through it though :)

Tasha

[trnurbdy48]

Back at ya Tasha! Pain is not good. Lay off the shoulder! Have a great day and keep up the great work!

[Tash]

I feel good though... a bit sore but I'm not too bad. I wanted to see what weights were comfortable. I think sometimes I underdo it for fear I'm going to hurt myself. So I tried to use some weights that weren't quite so easy. Sometimes not a huge difference and sometimes I was surprised what weight I could do fairly comfortably. I had my FI watching my form and asked him if a few things looked right :) Watching myself in the mirror I noticed that my arms don't go straight over my head, as in I can't lock my arms even if I wanted to. So he showed me his form on a few of the shoulder exercises and I understood that you don't have to be the same way as someone else... which I do often. Comparing myself to other people is a bad habit i have *blush*.

Tonight my daughter has Sparks (Girl Guides) so I won't get to exercise until later. :( I just really hope I don't lose the drive. That's why I like to go exercise right after I'm done working.

Just have to keep the drive going!!!!

Tash

[trnurbdy48]

You won't lose your drive Tasha! You too strong. I'm so glad your fiance is there to herlp. It's such a bonus having a partner. Remember, when the weight becomes too easy, you've adapted and now it's time to move up to fewer reps, heavier load. We always want to challenge the Kinectic Chain, keep it thinking! I hope your daughter enjoys Girl Guides. The closest my daughter ever came to it was 4-H, though my son was a Boy Scout. Have a great, late w/o. And, if you don't manage it today, don't stress. No big deal. There's always tomorrow!

[Tash]

It's funny because I think I have adapted a bit.

My first time doing the skull crushers I did 6.6 lbs each hand but that was too easy for me yesterday so I upped it. There aren't any nice sizes at the gym though so I used one 15 lb instead of two... my form was probably better as well.

My calves adapted to my own body weight... it's funny though because my first time doing my calves I hurt for 3 days and could barely walk. :) Now I'm good to boost it a bit as well.

So I've noticed myself adapt already a bit.

I'm impressed by that. I'm getting there.

Natasha

[trnurbdy48]

Lol and you name is adapting too! From Tash, to Tasha to Natasha! I love it! Now, add a bit of weight to those calves. Hold either a 5 or 10lb DB in each hand. Don'r forget to do toe raises to complete the calf! You're doing great!

[Tash]

Yeah Na-Tash-a :) I go by all three.

I said originally my name was Tash because I never get called that anymore :) It's always Natasha-well it's funny, my FI calls me Natasha but my ex-H calls me Tash... somehow that strikes me as odd :)

But anyway... yeah I was going to try doing one legged calf raises too... those scare me though. I definitely remember the pain I had last time :)

Um... no exercise tonight yet. My FI went out with his Dad so I didn't have time and now he's gone so I can't hit the gym like he told me I could. I had suggested to him that I go right after work for 30 minutes and then take my daughter to Sparks, but he said I should go after because I had to pick up her friend. Hindsight being 20/20 I realize now that I shouldn't done what I originally wanted too. My eyes right now want to close and I want to go to bed :) But I think that after the Apprentice is over I'm going to do at least 30 minutes of my cardio tape. Might as well see how far I can get. I'll aim for 30 and go from there.

Whew!!!! It's gonna be a long night!

Natasha

[Tash]

Well I did the 40 minute Cardio Salsa DVD I have and then 5 minutes of abs. It was a good cardio workout.

I'm so tired though. Thank goodness my boss is out today.

Tash

[trnurbdy48]

See, you're an animal! You did it! Great job Natasha!. I have a great "Bad gym behavior story". I had a client cancel this morning so I decided to do a leg w/o. One of the gym's I go to is always very crowded so you usually have to wait for the machine you want. Well, I wanted the 45 dgr. leg-press. I go to the machine and lo and behold there's a very overweight, very sweaty man laying there, yep, just laying there. After about 5 minutes of watching this guy just lay there, I finally said, are you taking a nap?. Needless to say he was not pleased. I asked him how much longer he would be and instead on answering me he proceeded, with a huge grunt (he was pushing 270 lbs worth of plates with most underdeveloped set of legs you've ever seen! His ankles were tiny!) to go through another set. I again waited for about two minutes thinking I'm losing it here. So I grabbed a 50lb BB and did a complete circuit of the gym performing lunges. I have no idea how many lunges I did! LOL As I'm coming back around this guy was STILL on the leg press. Is he still lifting.....no! Is he taking another nap........yes! So, this time I said it's time to move, people are waiting. He gets up a starts to walk away without clearing his plates. So, I dragged his a#^ back and said take the plates off and learn some gym manners before someone a lot bigger and more impatient than me is wating behind you. I told him to remove only two plates ( he was a bit shocked that "Such a little thing" could press 180 lbs. I know women who can press a lot more than that! So, I guess in retrospect I have to thank this man. I've had the best leg w/o I've had in weeks! Tomorrow is definately going to be an Ouch! I hope today has gone well Tasha and that your boss stayed out!

[Tash]

Oh wow!!! That is soooo rude!

I have to remind my FI all the time to wipe down the machines he uses... somehow he always forgets and apparently he doesn't think anyone else minds his sweaty a$$ :rolleyes:

I haven't exercised yet since he (FI) went to the gym so I'm going to put my daughter to bed and do cardio after. Seriously my body (back and chest) still hurt :) So I'm just going to do the same thing I did last night :) and add legs as well. Lunges and squats.

I'll probably go tomorrow with my daughter to the park. My FI is working in the morning too so maybe to kill some time I'll hit the gym.

Tash

[Tash]

Laurie do you not have a journal? I can't seem to find one!

Tash

[trnurbdy48]

I'm past journaling Natasha. I've been at this a lot of years! The cardio thing is great, just don't overdo it. Glad to hear you're still feeling your w/o. Soreness, right? Not sharp pain. Keep up the great work! As far a finding a journal goes, I know that there are some great suggestions on the jounrnal part of this site. So many great ideas! I've compiled notebooks on exercises, diets, routines over the years. Maybe one day I'll put it together an publish it! It's pretty comprehensive and has cost me a fortune in ink and paper! Anyway, have a good one Tash, and enjoy tomorrow! Again, you are doing a great job!

[Tash]

Okay as per Laurie I'm working my chest/delts/triceps again.

I'm going to have to check which exercises work the delts because I have no clue! :o

We are going to the gym right after work. My arms finally feel better :D so that's good.

Tash

[trnurbdy48]

LOL "Per Laurie" Yeah, Blame me! Delts!! So many exercises, so little time! Here are some ideas Tasha:

Side Lateral Raise
Front Later Raises
Rear Lateral Raise
Bent Over Lateral raise- Including seated
Supine rear lateral raise
Seated DB Press
Upright rows - db or bb
Cable Laterals
Reverse Fly Machine - really hits the posterior (rear) head
Prone DB flyes
Cuban Press

Want me to go on? lol

Here are three that will hit all head (anterior-front) - lateral (side) and posterior (back). These are easy to perform and create a great adaptive environment. All are performed with DB's:

Front Lateral Raise - front heads
Side Lateral Raises - Side head
Seated Bent Over Lateral Raise

Why get into the more difficult exercises when you can start here? Give these a try. Perform 2-3 sets of 8-12 reps using light to med weight. Failure is not the object here. Adaptation is.

As always, have fun!

[Tash]

Originally posted by trnurbdy48
LOL "Per Laurie" Yeah, Blame me! Delts!! So many exercises, so little time! Here are some ideas Tasha:

Side Lateral Raise
Front Later Raises
Rear Lateral Raise
Bent Over Lateral raise- Including seated
Supine rear lateral raise
Seated DB Press
Upright rows - db or bb
Cable Laterals
Reverse Fly Machine - really hits the posterior (rear) head
Prone DB flyes
Cuban Press

Want me to go on? lol

Here are three that will hit all head (anterior-front) - lateral (side) and posterior (back). These are easy to perform and create a great adaptive environment. All are performed with DB's:

Front Lateral Raise - front heads
Side Lateral Raises - Side head
Seated Bent Over Lateral Raise

Why get into the more difficult exercises when you can start here? Give these a try. Perform 2-3 sets of 8-12 reps using light to med weight. Failure is not the object here. Adaptation is.

As always, have fun!

Gotcha! :cool:

So do delts work your back too then? I'm gonna hurt in the morning again aren't I? :p

Tash

[trnurbdy48]

LOL I've never had a lot of soreness after working my delts. The supine (face down) raises do incorporate the rhomboid muscles (middle back). The standing raises are more of an isolation mvmt.

[Tash]

Okay... I think I'm getting the hang of this.

I think it's easier to do then to plan :D

Tash

[trnurbdy48]

YEP! And that's why people pay me the big bucks!

[Tash]

:D So now I owe you HOW MUCH????

:D

Tash

[Tash]

Saturday:
Breakfast
1 whole wheat waffel
2 tsp peanut butter
1 tsp syrup
2 cups milk :blush: I really like milk :lol:

Lunch
1.5 faita's from McDonalds (5.9 grams of fat each and I had no sauce)
Diet coke

Supper
Probably 4 or 5 oz steak - 1 tsp steak sauce
1/2 cup mashed potato
1 cup green beans

Sunday:
Breakfast
1 cup egg whites
1 piece ww toast with 1 tsp peanut butter

Lunch
2 slices ww bread
1/2 tomato
3 slices sliced turkey (1 gram of fat for 100g)
2 tsp mustard

Supper
5 oz salmon (overly big piece I know-supposed to be 3 oz)
1 cup cauliflower
1 cup brown rice
1/2 cup yogurt

Monday:
Breakfast
1/2 cup Fiber One cereal with 1/2 cup skim milk
1 slice ww toast with 1 tsp peanut butter

Lunch
2 slices ww bread with 2 tbsp hummus, 1 slice sliced turkey, 1/2 tomato (BTW very good, the hummus gave it a really neat flavor!!!)
1 cup orange juice
1/2 cup yogurt

Supper
2 oz chicken (done on the BBQ!!!)
1 1/2 cup cauliflower
1 1/2 cups brown rice

I'm so loving this meal plan though! It's absolutely perfect for me!!!!!!! I'm loving that I'm getting so used to it that I don't have to think very hard about what to make and how much to eat. It's really becoming second nature for me and honestly girls that's so damn exciting!!!! I also can't believe how easy it is for me to have only ONE waffle instead of two like I usually do (or three!!!)

I have a little over 5 months to go until our wedding and I'm feeling so good right now!

BTW I exercised tonight. 45 minutes of weights and 15 minutes on the treadmill to give myself 4 points for today. I feel good with the weights and I love the burn I feel the next day :lol: Sounds silly maybe but I know I'm finally working my body! That is so exciting!

Chest:

Chest Press .....................................3 sets of 12@35lbs
Incline Press.....................................3 sets of 12@16lbs
Dumbbell Flys....................................3 sets of 12@16lbs

Delts:

Front Lateral Raise...........................3 sets of 12@10lbs
Side Lateral Raise............................3 sets of 12@10lbs
Seated Bent Over Lateral Raise.......3 sets of 12@10lbs

Triceps:

Skull Crusher....................................3 sets of 12@15lbs
Dips.............................................. ....3 sets of 12 no weight
Kickbacks......................................... .3 sets of 12@3lbs (I hurt so I didn't push it much)

You just wait until you see my final before and after's... I'm going to look amazing! I really do feel that I will achieve my goal. ;) I'm not sure if I'll get there before my wedding but it's so fun to try.

Natasha

[Tash]

So tonight is cardio. I am prepared to do the Total Body Conditioning Class and then 15 minutes on the treadmill.

I hope the girl doesn't kill my arms again. :D Then again, in a way, I hope she does!!!!

Tasha

[trnurbdy48]

LOL This is a freebie! Of course you have to post pictures! Geez, ya think we've gone through all this for nothing!? Keep up the great work Natasha. "Amazing" will be an understatement at the rate you're going. Keep having fun!

[Tash]

Pictures will come eventually. Gotta get there first.

Okay so I did 10 minutes on the stairmaster tonight and the 45 minute Total Body Conditioning Class.

Talked to the instructor and she said I should take the class to teach the aerobics or whatever... that would be so cool. I'd love to do that.

My FI totally supports me and thinks it would be great for me too! So I'm seriously considering it!

So tomorrow is back/glutes/biceps which will be good. I don't have the weights all mapped out for those (most of them) so I'll be winging it a bit.

So exercises for glutes, we're talking squats and lunges mostly, right?

Tasha

[Ms. Lucy]

Hey Tash!!

I was just reading over your journal and wanted to say that you're doing a great job!!! And congrats on the wedding--that's very exciting!
You seem to be doing a great job with your meals (ex-McD's-lol) and getting into a nice routine (come on, you love the soreness don't you!!!)!!

And squats, lunges and deadlifts are great for the glutes. Most compound exercises are--and you'll really feel it!

I look forward to seeing your progress!

Lucy

[Tash]

Thank you Lucy!!!

I weighed-in this morning and I was back down to 147.8lbs. I really can't wait to see 145 lbs :D

Don't think I'm measuring my success only by my weight though. Because I'm not married to the scale. I can FEEL my muscles are working hard which means to me that I should be seeing some differences soon. Actually my pants yesterday were fitting a bit more lose so I can feel it finally happening!

Wow, I'm so surprised though because this is the first positive change I've noticed in 3 years!!!!!! Seriously!!!!! So I feel that my body is finally working properly :D

I was starting to get so dismayed because I didn't think my BODY wanted to lose weight but here I find that I was just doing it wrong. :rolleyes: Well at least I learned early enough to help myself.

I soooo appreciate all the encouragement and advice I get from you ladies though.

Tasha

[trnurbdy48]

Your body knows what it's doing Tasha. It's just that sometimes our brain gets in the way! Have a great Glute w/o. Remember to keep tight form when performing your squats, lunges and lifts!When you're ready for more glute exercises, holler and I'll type them in! Have fun kiddo!

[Tash]

Goodness me I was so busy this week. I barely got any exercise in. :(

My daughter is with her Dad this weekend though so I should be able to do some today, Saturday and Sunday to catch up.

Tash

[Tash]

I'm so frustrated. I seem to exercise only on Monday and Tuesday... I can't seem to get passed that. :mad: And now my FI is on afternoons which means zero help from him!!!

It's so frustrating. I'm going to work really hard to get a good routine going... and stick to it.

Tasha

[Ms. Lucy]

Hey! Don't get frustrated!! 145-Remember!

It's Baby Steps. You'll get there!

[Tash]

Thank you... you are right, I need to concentrate on 145... that should be easy enough.

Now is crunch time though because I have just under 5 months... seems like the time is really starting to slip away.

:eek:

I'm getting nervous.

145... 145... 145... I can do that.

Natasha

[trnurbdy48]

Hey Tasha.............you can do great things on a two day a week schedule! You will have to do a full body split. And who says you need help?! You can do this on your own, look what you've already done my dear. Start hunting down 2 day splits on this site. Some of them are great. You can do this Natasha!

[Tash]

It's just hard to get to the gym when he's on afternoons because my daughter has sooooooo many things she is involved in. :( So he'll take her while I'm at the gym and I'll pick her up... but lately I guess we haven't been doing that anyway.

I really want to do the routine I was doing... I need to refocus myself to get myself to the gym.

For this week I'm going to schedule myself to go...

Today my stuff is in the car already so I'm going right after work.

I'm going to switch it up though and do legs today.

Tash