31F 140lbs 26%BF START

[beaner1]

After reading some of everyone's journals, I also figure this is a good way to "check yourself" with your training and diet.
Following each day, I will be tracking what I'm doing and eating, and I would LOVE LOVE LOVE any advice you have to get me to my goal.
(previous post in nutirtion was: "Doing so much and seeing nothing"

History:
31 year old female. I'm and aerobics instructor as well as a fitness presenter. I have been training in the gym since 1991 and have typically stayed on the thicker side, right around 23-24%BF. Now, things are just getting harder and my weight and BF are climbing. In the occasions where I've had to lean out, I've never really been ripped. The best I have gotten is probably around 20%BF. I blame that I don't want to restrict my lifestyle with eating perfectly ALWAYS as well as killing myself working out just to stay lean. I "believe" my body just doesn't want to be lean.

Goal:
My goal is that I want to lose as much BF as I can for two events in my life. BUT, I also don't want to balloon back up once these events are over. I'm looking to find that happy medium where I'm comfortable with my off-event weight and BF and can easily clean things up for major events without having to go as drastic as I have to at this point.

I have a fitness video shoot on August 28th and I'm also getting married Oct 2nd. Obviously that gives me less than 2 months to hit the first goal of being as lean as I can, with some hopes of ab definition. The two others in the video are ripped. So in this 2 month period, I'm going to need to hit it as hard as I can with training and nutrition. Help is appreciated!!!!

Downfall:
I allow for sweets a little too much. I tend to let myself have the ice cream especially when I have been doing well with training and eating. I then get out of hand, and get right back to where I started.
I also have a problem with finding foods to eat especially during the day. Fortunately right now, I'm home for work. It's a little easier. I will be traveling soon, which is going to make my efforts to eat at least 5 times a day with the proper ratios very hard as I will be working in a hospital and flying around.

I also teach late classes where I don't get home for dinner until about 8pm. I go in at 5 or 5:30 to start lifting, then teach my class. I can't eat before training as I get sick (actually had puked a little once for eating at 3:30)

I also allow for occasions too much. For instance, the 4th weekend I had my niece and nephews. I allowed from Fri dinner through Monday dinner bad bad eating. With kids around, snacks are all over. Also, friends with the same attitude we'll start back on Tues. So, then I go out larger than life! Knowing that I'm not going to be able to have that crap i.e: pina coladas, hamburgers, chips...

So, I'm going to try this route to keep me on track. I'm hoping that you all with guilt me into being on track and keeping my goal in mind. It's terrible that we become so weak and give up our goals for that quick easy sweet. But, that's human nature I suppose.

Again, I'd really appreciate any advice towards my supplements, water intake, cardio type and training, weights, and nutrition.

Later tonight, will post everything...

[hotgymchick]

I'm not trying to sound mean in the least, but I believe in order to be productive and efficient one has to fess up to their habits and make an honest and demonstrated effort.

That said, I believe you will never see the results you want unless you:

Stop believing that you need to kill yourself and eat perfectly to drop fat. It is not necessary to run 5 hours a day or eat 1000 calories of only protein. (Not saying you do that, just giving an example) "Work out smarter, not harder"

Bump up your willpower: allow for a small treat once or twice a week, but no more. A cheat "day" is a little excessive, especially those cutting. And by a small treat, I mean a candy bar or some ice cream. It takes 3500 calories to make a pound, and eating some junk here and there can really add up and undermine all your hard work

Carry a cooler to work: thats the only suggestion there. Not eating frequently means a slow metabolism and a greater probability to gaining and storing fat. Bring a shaker bottle and protein powder: it'll take you 9 seconds to drink.

Not eating before lifting is a huge no-no: Your body is already in a catabolic state, and by breaking down muscle tissue through training you are raising your cortisol levels and thusly ruining any change at burning fat. Have at least egg whites, a shake, or something beforehand: a shake might be beneficial giving its relatively short digestion phase.

Friday through Monday of bad eating! Don't have an "all or nothing"attitude, thinking that you can eat well back on Tuesday and everything will be okay. For example, have one day a week where you go out to dinner and have something healthy for dinner, than split a dessert with someone.

I know its hard, but it takes continuous focus and work to make significant changes in your physique. I hope you read through my suggestions and try to implement some of the changes I made. If it was an easy road,everyone would be a fitness model. It takes alot of work!

[beaner1]

Water Intake = 96 oz
Supplements = 3 pills Lean system 7 in morning

Diet:
9:00am - Oatmeal with flax seeds
4 egg whites and 1 whole egg

11:30am - 3 egg whites
Cucumber peeled with Balsamic Vinegar

1:30pm - Tuna Pouch
Pint of Blueberries

3:30pm - 2 celery sticks
1 ostrim ostrich beef stick

8:15pm - 1 half chicken breast
1.5 cups of broccoli and cauli
10 oz 1% milk

Total Calores= 1309
Protein -153
Carbs - 132
Fats - 23

Training:
Back
Lat seated pulls - 3 sets of 15 - 63lbs/75 lbs/75 lbs
Lat Pull Downs - 4 sets of 15 - 50 lbs
One arm rows - 3 sets of 12 - 25 lbs

Biceps
EZ Curl cable - 3 sets of 15 - 30 lbs
Standing Dumbell Curls - 3 sets of 15 - 12 lbs

Cardio:
Taught a Kickboxing class


I had to cut another bicep exercise due to my class starting.

[beaner1]

Hotgymchick:
Thank you for your response. It is a constant reminder that everyone faults. I understand what you mean with not restricting yourself so much and allowing the cheat foods.
I know that has to happen, but later. If I do it now, I think it's too soon where I need to really see some loss first.

The history above was to give a background of where I'm coming from. I do have that determination and allowance for a "cheat" when I'm making some progress. With the goal of the video, it's a do or die thing. You either look fat on video, which will be reproduced across the country. I have already filmed a video last Sept. and had to do it (lose fat) in 1 months time. I actually trained a lot like I detailed in that previous post in Nutrition and I really can't remember how I exactly ate except for breakfast. I did give in a couple times to pina coladas and for ice cream, and it didn't kill me. I let 2 weeks go by before I did though.

So, I am basically trying to find the happy medium where like you said I can have those allowances, as long as I find what works for my body with nutrition and training. It's all a science pretty much where you have to change things up and tweak things to figure out what works and what is going to keep you happy.

Again, I'm just not happy with this yo-yo of letting myself get out. After filming the video before, I came home and gave myself a week to not train as hard as well as eat things I neglected myself with. That week turns into two...It's that rut thing.

So I'm really just trying to find what works. Right now though, I have to find what's going to work to give me the greatest gains in lean mass and losing BF. I only have about 2 months.

Cooler to work- I just have to be inventive. I actually can't do that as when I have to travel for work, it's by plane to another state. So, while I'm here working out of my house (home office) planning should be at it's optimum. I expect I have to travel for a week the 19th, I'm just going to have to find some good portable food. I'll also have to check the hospital cafe for things I can grab.
Traditionally I do bring a shaker and protein in my little bags. I also bring ZONE bars as those are the bars I can hack. I was actually trying to follow Emma's advice from here with eating real food as opposed to protein shakes due to it be digested quickly.
With traveling though, you're right, that's what I'm going to have to do.

When I talk about eating before training, you're again right that I have to choose wisely. I try and have my last "meal" at about 3:30-4. Something that won't come up while I teach at 5:30 and 6:30. So, it has time to digest. I'm trying to keep it simple and not very acidic.

With your comment about the "all or nothing", you're right. This is why I'm posting, I want you to check my bad thought processes as well as everything else. You have had great success, so I'll always keep an open ear.
I'm going to try and stay clean at least for 2 weeks with diet and training to see if these are steps that are taking to the direction I need. I then will re-evaluate and see if I need to tweak.
Again, I only have 2 months, and I'm a bit nervous that this time I won't hit the goal since these past few months have just been different. I have even gone to the Drs for testing on my testosterone and thyroid levels as it just seems like this is waaay too hard (both normal). I know clean eating and training, that's been my life. BUT, the difference now is to get into video filming shape, as close to abs as I can.

[beaner1]

Water Intake: 80 oz
Supplements: Lean System 7 (2 doses) and vitamin

Meals:
9:00am-Oatmeal with flax seeds, 4 egg whites and 1 whole egg
12:30pm-4 oz chicken, broccoli, and cherry tomatoes
2:00pm-Starkist pouch of tuna, romaine lettuce, cherry tomatoes, Light done right sald dressing
4:30pm-Isopure protein
8:15pm-4 oz chicken breast, broccoli and cauli, 8 oz 1% milk

Calories 1252, Protein 177, carbs 81, fats 22
( I know this is too low for calories, will work to get them better tomorrow. According to the formula, I believe I should be hitting about 1400-1500 to lose fat like I need to)

Training:
Chest
Flat Bench Press-3 sets of 15 (25 LBS DB)
Incline Bench Press-3 sets of 15 (15LBS DB)
Pec Deck-3 sets of 15 (50LBS)

Triceps
Overhead Press-3 sets of 15 (15LBS)
Straight Bar cable press-2 sets of 15 (30LBS and 40LBS)

I had ot cut out again as my class had to start

Cardio:

Taught one hour kickboxing

Here's a question if anyone reads this: Do you think my cardio is not good enough cardio since I'm teaching these classes? Should I do any additional cardio than the 4x a week I have to teach??

I'm thinking I might have to add in at least 2x a week some HIIT training or running at least. I'm just thinking that aerobics instructors get used to what they do all the time, so I'm wondering if this is good enough to get me lean.

[hotgymchick]

If you have to teach, you have to teach, but tacking on more cardio probably won't help, and would require you to eat more and has more likelihood of injury. Ideally, you'd do 2-3 HIIT a week and 2 steady state sessions. However, you need to tailor that to fit your life.

I'd also suggest seeing if you could carve out more time for weights, give each BP 3 exercises and drop your reps to 6-8.

[beaner1]

I tend to build mass fast, and would guard against doing lower reps and heavier weight. At the point I'm at, about 1 1/2 months away from deadline..I believe I should be training not to build muscle (bulking up) but to lean out...right??

I'm thinking that when I teach, I'm not giving it 100%, because I still have to talk through the entire class, but also that I'm constantly breaking as well throughout class to circulate and motivate.

So, I'm considering adding in at least 2 days of running in the morning.
I'm going to see how this week goes with my losses and if I'm not making much improvement, I'll have to re-evaluate what I'm doing as I don't have much time to fool around.

I'm going to post my rough tracking of diet and training as I don't come home in the weekends during the summer. We spend time on our boat...which is another issue in itself.

[beaner1]

FRIDAY
Meal 1: Oatmeal with Flax, 4 egg whites and 1 whole egg
??
Blueberries
Dinner: Tasting for our reception, so bits and pieces of these things:
-Filet, prime rib, potatoes, beans, 2 types of salad with walnuts, raisons, mixed greens, desserts: walnut mini pie, PB brownie, cherry cheesecake
Glass of wine
Terribly enough, went for ice cream following our return back home (about 2 hours away)

Training:
Day off

SATURDAY:
At the boat

Training Back/Biceps:
Back-Seated Rows 3 sets of 15 (1/63Lbs, 2/72 LBS, 3/68 LBS)
Lat Pull downs: 3 sets of 15 (50 lbs and then 60 Lbs)
One arm rows: 3 sets of 15 (30 Lbs DB)

Biceps:
EZ curl Cable rows: 3 sets of 15 40 Lbs
Standing DB Curls: 3 sets of 15 12 Lbs

I again had to cut out early on biceps (I do like to do 3 exercises for each BP, but time has been bad) I though the gym open at 8am, but it opened at 8:30 am and I had to teach at 9:00am.

Cardio: Taught Kickboxing

Diet:
(this is my area where I need to fine tune as I'm just stuck)
Meal 1: Oatmeal with Flax and a cup of 1% milk (can't make eggs, maybe will bring hard boiled to the boat)
Meal 2: Cottage Cheese and an apple
Meal 3: Carrot Stix and Deli meat ham
Meal 4: Chicken salad with red chunky sauce on it.

SUNDAY:
Training: Chest and Triceps
Chest: Flat bench DB 3 sets of 15 (30LB DB)
Decline: 3 sets of 12 (12LB DB)
Incline: 2 sets of 12 (20 LB DB , 15 LB DB)

Triceps:
Skull Crushers: 3 sets of 15 (30 LB EZ curl bar)
Reverse Straight Press Downs: 3 sets of 15 ( 40 Lbs)
Triangle Press downs: 3 sets of 15 ( 60 Lbs)

Cardio:
Spinning Class

Diet:
Meal 1: Omellett with tomatoes and slice mozz cheese
Meal 2: Yogurt and an apple
Meal 3: Deli meat and Carrots
Meal 4: 1/2 chicken breast and 1/2 poultry patty, 1/2 cup of sweet potatoes
Meal 5: ice cream

Weekends are the hardest due to us spending our weekends on the boat. training is easy as we both wake up and head to the gym, it's a good routine. I'm having a hard time finding good choices that are boat worthy. We have a cooler and fridge, but I believe prepping everything on Fri afternoon is going to be the best option as I'm trying to find food that I can snack on when we are on the water. Typically, it's always chips, crackers and cheese. I don't drink beer, so I'm safe on that one.
So, I just have to really plan what I'm going to have for the 2 full days at the boat and keep my will power high so I don't grab those bad snacks. Ice cream got the best of me twice this weekend. Last night was just a perfect night to have it on the front porch with my fiance when we got home. No excuse, but I'm going to keep it limited.
I'm going to report my weight and such on Wed. as I think that's when I did last week.

[beaner1]

Monday
Diet:
Meal 1: Oatmeal, 4 egg whites and one egg, flax seed
Meal 2: Dannon Fit and Light Yogurt and an apple
Meal 3: 4 oz Salmon and raw green beans
Meal 4: 4 oz Haddock and cooked green beans

Training:
Shoulders and some legs
Lateral raises: 3 sets of 15 (10 LBS)
Seated Over head press: 3 sets of 15 (15 LB DB)
Bent Over rear delts: 3 sets of 12 (7LBS)

Legs:
Leg Press: 3 sets of 15 (90Lbs)
In class: Squats and lunges

Cardio:
Taught Kickboxing Class

[beaner1]

Tuesday
Diet:
Meal 1: Oatmeal with Flax and 4 egg whites and 1 whole egg
Meal 2: Chicken Patty and spinach
Meal 3: Salmon and spinach
Meal 4: Low fat cheese stick and apple
Meal 5: Chicken breast and corn
Meal 6: Glass of 1% Milk

Total calories: 1175
Protein: 135
carbs: 94
Fats: 32

Training:
Taught Circuit class (intervals with segments of resistance)

I'm getting nervous and frustrated as I just saw a picture of the two that I will be in the video with, and they are ripped as ever, even skinnier than before. I need to severely check this and see what I have to do to get as lean as possible, even if it's done un-healthy for a short period of time.
My fiance says I should run again and hit the bag. He says he dropped a ton of weight when he trained for a marathon and ran all the time. I know that running sheds fat off of me especially in my abs and butt. I know you say that it's going to eat at muscle, but isn't that what pro's do to a degree to shed fat for competition? I do have a lot of muscle mass, and have room to move with that as I have to lean that out a bit anyway.

[beaner1]

Wednesday
Weight 135.2
BF-I believe is still about 25%-26%. I use a caliper at home, so it's not very accurate.

Diet:
Meal 1: oatmeal, flax, and 4 egg whites and 1 egg
Meal 2: Dannon lite and fit yogurt and chick peas
Meal 3: Chicken breast with corn
Meal 4: Ostrich stick with 2% low fat cheese stick
Meal 5: 3oz haddock with romaine lettuce and balsamic vinegar
Meal 6: 12 oz 1% milk

Total cals 1241 Prot-124 Carb-126 fats-26

Training:
Back biceps
Gravitron Pull ups-2 sets of 10 (80LBS/70LBS)
Seated biangular lat pulls-3 sets of 15 (62LBS)
Lat pull down-3 sets of 15 (50LBS)
One arm cable rows-3 sets of 15 (25LBS)

EZ curl cable rows-3 sets of 15 (30LBS)
Incline seated DB curls-3 sets of 15 (12LB DB)
Concentrated curls-3 sets of 15 (12LB DB)

Cardio:
Taught Kickboxing

I haven't taken anything but a vitamin. I'm going to start taking glutamine as well as in the last month Hot Rox.
Initial weight was not true, it was post a weekend of eating bad, so I was puffed up a bit. I'm assuming that I probably really was at about 138-9

[beaner1]

Thursday
Diet
Meal 1: Oatmeal with flax, 4 egg whites and 1 egg
Meal 2: Salmon with romaine lettuce and fit done right dressing
Meal 3: Chick peas and cottage cheese
Meal 4: Chicken breast and peas

Calories: 1040, Prot 108, Carb 87, Fat 27

Training: Taught Kickboxing

Food intake was too low today. Should have one more meal to at least get about 1400 cals.
I'm feeling good though. My fiance is noticing a difference as well as my shorts. I have a pair of shorts that I use as my weight guideline. They fit tight now, but button.

[Emma-Leigh]

Argggg.... Ok.. I can bite my tongue no longer... :D I tried.. I have really really tried but I can't help it...

Where is the food girly!!!??? You HAVE to eat more than this! You are REALLY doing yourself more harm eating like this than if you added a couple hundred more calories to your day!!

You have to make the choice to change your mental attitude, it is not going to change itself....

[beaner1]

Hey Emma, mostly there's two factors as to why I'm not hitting 1400-1500 calories a day. Food choices in the house...I sat there and stared on Fri to find something... came up with a protein shake with strawberries in it. But, It's either that things are frozen, and the time to thaw is too long or that there's nothing left at the end of the week. The other reason is that the time of day restricts me from eating another meal. My "plan" is to eat at least 5 times a day. If I do that, then I'll hit the calories most of the time depending on my food choices. So, normally, I'll eat at 9:00am, then it's already 12:00 and I eat again (morning time fly's by), then at about 3:30 then dinner at 8:00pm. That's not my goal. My goal is to eat 5 times a day at about 9, 11:30, 1:30, 3:30, and 8:00pm.

I'm hoping with my trip to the store this week, I'll be able to plan meals ahead of time. But, as far as my choices of what I have been eating, that's not bad is it?? You just think I need to eat at least one more meal right??

I've been tired at the ending of this week, and I know it's the food. It's actually frustrating as I hate to go to the kitchen and search for meals. If I cook food the night before and use it throughout a couple days, that works...but then I run out. I just have to plan better.

[beaner1]

Friday
Meal 1: Oatmeal with flax, 1 egg and 4 egg whites
Meal 2: Chicken breast with peach
Meal 3: Protein shake with frozen strawberries Mozz cheese stick
Meal 4: Night out: cheat meal: beef fajitas, tortillas, and margueritas.

Training: Day off

Rough estimate of calories and such:
Calories: 1800-2000
Prot 122
Carbs +138
Fat 60

It's hard to fidn the foods exactly in the program I use for accurate counts. This was a cheat meal, so it's not a perfect count.
(morning of , man am I bloated. It hurts. Glad to get back to clean eating...but we're headed down to the boat, so we'll see what I eat today)

[Hibiscus09]

beaner, you definitely need to eat more with all the training and cardio you are doing. I would think your body would at least need 1,500 calories a day and that's probably not enough. You have to fuel all that exercise!! I mean, you are training with weights and then following that up with intense cardio sessions like kickboxing and spinning classes? Eat. Your body is probably holding onto everything it has for dear life.

I do think your food choices look good. I see your flaxseed in the mornings, but am not sure you're getting quite enough healthy fats for the amount of carbs you're taking in -- if your carbs are lower, you need to raise the healthy fats. I prefer a more balanced split myself.

[beaner1]

Saturday:

1-Oatmeal, flax with 1 egg and 4 whites
2-Yogurt with apple
3-edamame and 4 egg whites
4-ostrich meat and string cheese
5-chicken breast with vegetables.

No Training
Surprise day at the boat as the weather was suppose to be rainy. Didn't have much prepared. Didn't eat much, but that's probably good with the excess amount of calories that I ate the night before anyway.

Sunday:

Meal 1: Oatmeal with flax, 4 egg whites and 1 egg.
Meal 2: Breakfast brunch.
Meal 3: Ice cream

Traveled down 2 hours with our wedding planner to our chapel and reception location for planning. I ate breakfast in the car ride 7:30am, then we sat in church and ran through all the things we had to. By the time we were done, it was 12:30. I was starving and we were already at the place with food prepared. So, chalk it up as another bad day.

[beaner1]

Monday

Meal 1: Oatmeal with flax, 1 egg and 4 egg whites
Meal 2: Apple and cottage cheese
Meal 3: can of tuna, 3 celery stix, and 10 walnuts
Meal 4: Lean beef burger on Kaiser with 2 ears of corn

Total calories: 1498 Prot: 119 carbs: 150 Fats 50

Training:
Morning-Ran 3 miles
Evening-Taught kickboxing class

Had purchsed a kasier roll for the burgers on the weekend, so I had to use it. =) Anyway, back to clean eating. I don't want to allow for too many cheats, as they just start to build up and becoem more and more. I believe I have 6 weeks as well before the shoot.

[beaner1]

Tuesday

Meal1 9:00am: Oatmeal with flax, 1 egg and 4 egg whites
Meal 2 12:00pm: Cottage cheese and a peach
Meal 3 2:30pm: 3oz chicken breast, 2-3 oz lean beef patty, large tomato
Workout
Meal 4 8:20pm: Chicken breast, peas, and 12 oz 1% millk

Calories: 1200 Prot: 126 Carbs: 102 Fats: 26

Again, missed eating a meal today. Timing is hard. The time before I finish my breakfast, about 9:20...that time flies before I shoudl eat again. I have to start setting an alarm on my computer to stop what I'm doing to go eat at 11:30, 1:30, and 3:30. That would be optimal.

Good workout though:
Morning: 35 min walk
Evening: Chest and Triceps

Flat bench 3 sets of 15 (20 LB & 22.5 LB DB)
Incline 3 sets of 15 (20 LB DB)
Chest pull overs 3 sets of 15 (15 LB DB)
Pec Deck 3 sets of 15 (50 LB)

Triangle Presses downs 3 sets of 15 (60 LB)
Reverse straight bar 3 sets of 15 ( 40LB)
Skull Crushers 3 sets of 15 (30 LB)

Cardio:
Taught total body circuit

Feel very bloated. Incredible sweet tooth right now. All i think is, eat the food for the body, not for the taste.

[beaner1]

Wednesday

Meal 1: Oatmeal with flax, 1 egg and 4 egg whites
Meal 2: cottage cheese and an apple
Meal 3: Ground turkey with salsa on a romaine lettuce leaf
Meal 4: chicken breast with raw green beans. Handful of Almonds
Meal 5: Protein shake with 12 oz 1% milk and banana

Calories: 1459 Carbs: 138 Prot: 163 fat: 35

Training:
Shoulders
Presses, 3 sets of 15 (15 LB DB)
Lat raises 3 sets of 15 (10 LB DB)
Reverse delt raises 1 set (7.5 Lb)

Cardio: Taught Kickboxing

Hard to get my weights done today as I got there late and then was talking with someone before my class.

My stomach is so bloated and distended. I feel huge today. It hurts to the touch. Very weak as well. I'm sore from yesterday's workout.
I started Glutamine yesterday, but think that's what's making feel distended liek this.
My weight this morning is back up to 135.6...
I feel like this isn't working. I'm going nowhere and this is the 3rd week. By the 3rd week last time, I was almost where I needed to be. What is the problem now?
Last time I didn't eat as much as planned, and I did a ton more cardio, morning and night sessions.
My weeks are flying fast and I only have 5 weeks left to get to the point of showing abs. This is crazy...I'm now trying to figure who I can go to here in the city who is going to train me like I need to to get this weight off for the shoot.

[beaner1]

Thursday

Meal 1: Oatmeal with flax, 1 egg and 4 egg whites
Meal 2: Ground lean Turkey, 2 egg whites, salsa, and an apple
Meal 3: Ground lean Turkey, romaine lettuce, balsamic vinegar
Meal 4: Protein shake and almonds
Meal 5: Chicken breast, peas, and 12 oz 1% milk

Calories: 1412 Prot: 156 Carbs: 105 Fats: 41

Training: Biceps and back
Standing DB Curl: 3 sets of 15 (15LB)
Cable straight curl: 3 sets of 15 (35LB)
EZ Curl Standing Bar: 3 sets of 15 (30LB)

Lat Pull Downs: 3 sets of 15 (72LBS)
Seated Lat Pull Backs: 3 sets of 15 (machine weight plus 20 lb plates???)
Bent over Bar: 3 sets of 15

Cardio:
Morning: ran a mile and walked back (very weak)
Evening: Taught Kickboxing

Had some Green tea today to see if that helps with the cleansing. Just very tired and weak. I figured I'd see more tightening in my abs then I am right now. I'm searching out a trainer right now here in the city who knows how to train people for competition. The one's at my gym are mostly woman (many woman's only gyms) and they are no example themselves. I've also rolled my eyes at the way they train people, it's amazing.

[Emma-Leigh]

Originally posted by beaner1
Thursday

Meal 1: Oatmeal with flax, 1 egg and 4 egg whites
Meal 2: Ground lean Turkey, 2 egg whites, salsa, and an apple
Meal 3: Ground lean Turkey, romaine lettuce, balsamic vinegar
Meal 4: Protein shake and almonds
Meal 5: Chicken breast, peas, and 12 oz 1% milk

Calories: 1412 Prot: 156 Carbs: 105 Fats: 41This is looking a lot better!! Try to increase it a little more - your weakness might be due to low blood sugar as your carbs are quiet low... I would throw something like rice or legumes into meals two and three. Otherwise your food looks great.


Training: Biceps and back
Standing DB Curl: 3 sets of 15 (15LB)
Cable straight curl: 3 sets of 15 (35LB)
EZ Curl Standing Bar: 3 sets of 15 (30LB)

Lat Pull Downs: 3 sets of 15 (72LBS)
Seated Lat Pull Backs: 3 sets of 15 (machine weight plus 20 lb plates???)
Bent over Bar: 3 sets of 15
Hmmm... Is this the way you train - the order that is??

If so, you might want to consider swapping it so you hit your back first and then your biceps. You do not want to fatigue your biceps before you have a chance to target your back as you might find that you can not lift enough to challange your back.

[beaner1]

Ya know, after today and being as super bit*hy to my fiance in the gym this morning as I'm soo weak and tired, we went to the boat and I continued to talk to my friends there, one who is about 50 and has trained hard in the gyms with the best of them. He says the same thing, that I need to add more calories. So for dinner, I had a steak for some iron. But following that, one of his gym friends came over as she was there for a wedding, and she said the same thing. She thinks that maybe I need more wheat or rice carbs in my mix as I'm just sooo tired, I can barely do my workouts. She also suggested an energy drink of some sort. She did recommend staying in the 1500 calorie range for cut down, but to add some starchy carbs back in.

I'm going to try and make an appt. with one of the best trainers at another gym that has a lot of people who compete working out there. He's not in this weekend, so I'll try for Monday. But I believe I'm going to suck it up and have him set me up nutritionally and training wise.

What do you think about the stress level or the nervousness I have that I have created for this goal? I'm stressing myself out that I won't be close to ready in time, and some think that by freaking out by it, you won't lose as it's not a positive thinking.
I don't know, but I think it might ease that part as well if I have hired someone to tell me what to do perfectly rather than me trying to figure it out.

As far as training, no, I usually don't train smaller muscles first. I most of the time ALWAYS hit the larger muscle. The reason I did on Thursday was that I had a half hour to lift before teaching, and I wanted to make sure I did biceps really good as I think I rushed them last time. So I wanted to try and lift heavier for biceps. My back is really strong, a lot to do with kickboxing.
Sadly, I couldn't train back well that day as you can see, time is sooo hard.

I'm going to be traveling in another week, so that will add to this craziness and difficulty. BUT, hopefully by then, I'll be on some sort of track.
Thanks for checking back with me Emma-I look forward to your reviews. =)

[beaner1]

Was very prepared this weekend with food, but didn't really go there.
Went to dinner at a friend's house, which sux since I can't eat what they have, so I brought my own food.
Friday
Meal 1: Oatmeal with flax, 1 egg and 4 egg whites
Meal 2: Ostrich stick
Meal 3: Protein shake and apple
Meal 4: Chicken breast, salad, 1 corn on the cob

Saturday

Training:
High Rep Legs
Walked 20 minutes

Meal 1: Protein Shake with banana in it
Meal 2: Cottage Cheese with an apple
Meal 3: Salad
Meal 4: Filet Mignon with Sweet Potato, salad (dinner at Outback)

Sunday
Training:
Shoulders
Presses 3 sets of 15 (20 LB DB)
Lat Raises 3 sets of 15 (12.5 LB DB) then drop setted the 4th set
Bent over rear Lats 3 sets of 15 ( 8 LB DB)

cardio:
Ran 35 minutes

Meal 1: 3 egg whites and 1 egg. Oatmeal
Meal 2: cottage cheese and an apple
Meal 3: protein bar
Meal 4: chicken kabobs with peppers, mushrooms, tomatos. 2 ears of corn

Still trying to find a trainer. Have two options and keep waiting to get an appt. with them. Thsis is crazy. I was soooo lethargic and tired on Sat morning, not to mention jerky to my fiance...everyone noticed it..I have no energy. that's where they think I'm not eating enough starchy carbs. They said I should get a good meal, and that's why we went to Outback on Sat. I'm tired of trying to figure it out and can't wait for these trainers to call me back. My weights, higher, 136 now. I can't gain muscle THAT fast.

[beaner1]

Well, I'm with a trainer. I went to the one guy who would know his stuff within the 5 gyms I belong to here (same chain). He said he could put me on the Apex program and lose 1-2 lbs of BF a week OR I can do bodybulders diet that they would do for competition. I'm going to do that. He said I don't need to change my training, just keep doing what I'm doing. He gave me a detailed plan, and said it's going to be miserable.
BUT, that's what I'm willing to do. I figured I can do this for the month left leading up until the video shoot, I will puff up a bit once I eat some again, but then I told him I'll go on the Apex to figure out a logical eating plan for me just so I don't puff back up for my wedding.
So, I guess I'm mostly going to be posting my progress and what I'm doing. I'm starting this tomorrow.
I will be traveling all next week, so it's going to be a challenge, but I just have to make it work. I have no choice. Good thing I did hear today from a friend of mine who just got back from filming a video with the two I will be in the next one with, and said that the pictures of this person makes them look better and smaller than they are...it's all in the pictures.
My fiance is going to do this diet with me as well to shock himself and get some weight off of him. He's not starting until next week though as we JUST went grocery shopping, and I can't eat any of now. =)

[beaner1]

Monday

Diet:
Started with my normal eating..oatmeal/flax/eggs..I rreally can't remember the rest but up until dinner where we had pizza due to the strict dieting about to start.

Training:
Taught Kickboxing

Tuesday
Diet:
It's so funny as eating like this when I have th food in front of me, I think it's a lot of food, but then I eat it, and 2 seconds later, I'm hungary. I'm just hoping to keep this energy.

Training:
Chest/Triceps
Supersets
Flat 3 sets of 15 (20LB)
Skull crushers 3 sets of 15 (30)
Incline Bench 3 sets of 15 (20LB)
Overhead press 3sets of 15 (20, 17.5, 15 LB)

I had to ditch to go teach class, Total Body Circuit. I made sure I did chest push ups to cover what i coudln't in the weight room.

[beaner1]

Things have been he*l, but it seems to be working. My fiance has started this diet with me as well, and he's dropping sizes too. It was funny since he just bought a couple more pants, and only 5 days later, couldn't wear them.
So, today is 2 weeks for me, and I'm counting the days! Just 18 more days until filming.

My BF is at 21% and my weight is 128.8 this morning. YEAH! First time seeing the 20's in a long time.
I tell ya though, I do have more energy with this diet than with the one I was doing, and I totally contribute it to starchy carbs. If you look at my diet earlier, I only ate starch in the morning, oatmeal.
I am bi*chy though. I get irritated and have to keep it in check and not take it out on my fiance. Mostly due to dreaming of anything. I am a firm believer of a cheat day/meal for success. With this one though, there is no room for that day. So, it's a countdown until i can eat again.

I'm going to work with the trainer on a logical program once this is over though as I don't want to balloon back up for my wedding.

I haven't killed myself with my training either, just my normal 4 classesa week and weight training a body part at least 1 a week. So, i typically have been training back/biceps, chest/triceps, legs/shoulders.

Also, the good news is i put those shorts on this mroning, and I can finally wear them out in public. I'm also confident to go try on my wedding dress since it's been in for about 2 weeks now.

[Hibiscus09]

Sounds like you're making great progress! Congratulations! :)

[beaner1]

Yeah, the trainer helped A LOT! Thankfully. The video shoot is this weekend. With the way he talked, I thought I'd be super leaner, but I'm happy. I moved the weight well. It was tough though with bouts of being dizzy, extremely irritated and mean sometimes, as well as tired.
But, I'm at about 126 LBS and 18% BF.

So after the shoot, I'll have to go on a reasonable program and see what happens with me.

[halo518]

hi there ... I get the feeling the diet your following right now isn't something someone would want to follow long-term .. but I was just curious what it looks like. It seems to really be working for you!

[beaner1]

No, well...at least that what's my my trainer has told me and from my experience and attitude. Anything is possible, with a person's desire and determination.
It's basically a diet to strip all sodium and sugar from your body.
I have an appt. with the trainer tomorrow to set up a logical program.
It was a terrible experience filming though. I looked great, but felt terrible. I'm thinking it was the tricks he had me do the night before and day of, but my stomach was so filled with painful gas and I had to go to the bathroom..I'll say #3, terribly the entire time. I couldn't break for the bathroom, and we filmed for 4 hours.
So it was really hard to perform though the pain.

As of now, I can't stop snacking. On Sunday, I ate things not on the diet. Monday did the diet as well as Tuesday until dinner time when my fiance made me dinner that wasn't on the typical menu. So now, I'm snacking...
I'll have to re-gain this control and hope that with a logical plan and diet, I'll be better. It's mostly due to deprivation for so long, and I know I'll blow up a little...oh well