Anima's phase 2 journal

[Anima]

A couple of years ago my husband of 6 years announced out of the blue he didnt love me any more and decided to move out. I became depressed and my already not stellar weight shot up to 117 kg (I am 157.5 cm tall).... after a year of struggling and a half hearted approach to fitness (on and off the wagon, depending on how badly my husband yo-yo'd me with "I'm back I'm gone I'm back" crap) I finally got serious and for the last year I have been a dedicated (mostly) fitness head. Dropped down to 78 kg and was up to a 5 day a week program that was a daily 45 min to 1.25 hrs cardio and a lot of lifting for arm shouder ab and leg.

Now comes phase 2 where I really get serious about gaining size (muscle LOL I still have a big booty and a body fat of - gasp - 40%!!) cause I got addicted to the huge gain in muscles I got from the first phase of my road to fitness and well being.

I posted my old routine elsewhere in the board but this is the new one, I'll be doing the routines 1-2-3-1-2-3 six days a week if I can manage (still need to see if I can pull it off!) but here we go:

Workout 1:

Rowing to warm up 5 minutes

Pectoral flyes 3 x 12 x 20 kg

Dumbbells incline press 3 x 12 x 6 kg

Dumbbells flat bench flyes 3 x 12 x 7 kg

Pushups on knees 3 x 20

Dumbbells French press standing 3 x 12 x 4 kg

Close grip push down 3 x 12 x 15 kg

Triceps press seated dips 3 x 12 x 30 kg

Dumbbells French press supine 3 x 12 x 5 kg

Curls arms on chest 3 x 20

Oblique curls alternate 3 x 20

Oblique curls knees bent 3 x 20

Abdo crunch rom 3 x 20 x 15 kg

Run CPR 5 min @ 106 BPM
15 min @ 141 BPM

Rotex xt 5 min @ 114 BPM
15 min @ 132 BPM

Workout 2

Bike 5 min warmup

Adductor leg 3 x 20 x 25 KG

Abductor leg 3 x 20 x 30 kg

Dumbbells front lunges 3 x 15 x 5 kg

Standing leg curls 3 x 12 x 15 kg

leg extentions 3 x 15 x 30 kg

Leg press calf raises 3 x 20 x 90 kg

Dumbbells lateral raises seated 3 x 12 x 4 kg

Dumbbells shoulder press 3 x 12 x 6 kg

Dumbbells alternate front raises 3 x 12 x 3 kg

Ab crunch rom 3 x 20 x 15 kg

Oblique curls knees bent leg crossed 3 x 20

Reverse crunch semiflexed legs up 3 x 20

Oblique curls knees bent feet on floor 3 x 20

Step XT 5 min @ 114 BPM
15 min @ 132 BPM

Rotex XT 5 min @ 114 BPM
15 min @ 132 BPM

Workout 3

Rowing warmup 5 min

Vertical traction wide grip 3 x 12 x 35 kg

Vertical row close grip 3 x 12 x 25 kg

Dumbbells rowing 3 x 12 x 10 kg

Lower back bench extentions 3 x 20

Low pulley arm curls 3 x 12 x 15 kg

Arm curl 3 x 12 x 15 kg

Dumbbells concentrations 3 x 12 x 6 kg

Oblique curls knee bent legs crossed 3 x 20

Reverse crunches semiflexed legs up 3 x 20

Oblique curls alternate 3 x 20

Curls arms on chest 3 x 20

Run cpr 5 min @ 114 BPM
25 min @ 141 BPM


WHEW! I am stil getting my head around this lot as up to now it was all machine work and now a LOT of this is altogether different for me. First weeks will be getting use to the new exercises both learning how to do them correctly and seeing if the weights need to be adjusted. This set of routines is my 6-12 week plan and I want to see where I can get by the end of the year.

If you had asked me even a year ago if I thought I'd be doing this I'd have answered no. Now I am delighted to be taking the first steps toward shaping my body as I want it to be.

Yoiks!!! I am excited.

If I can only get my diet in order I'll be set. Without actually thinking about my diet I had slid over into a protein rich lower fat diet with lots of fruit and veg in it. I actually dont tend to eat a lot of carbos and now i realise that I need to sit down and make a proper plan for this to work, so this week I will be mostly reading threads and making notes. ;)

I know what tipped the scales for me.... it was seeing the line of my shouders emerge, that great spot where the pec and delt meet, I saw that emerge on me and thought "Want more!!!"

Me happy!!!!

[Anima]

OK, morning one, off to the gym to see what I can do.... a little apprehensive as so many of these exercises are totally new to me but luckily there's vids and help for me... I feel like I am off to meet a new lover LOL!!

One day I know I will be looking back at this point and realising it was a pivotal point in my life. Strange to recognise it at the moment instead of years later! :)

A

[Anima]

Ahhhh! just came back and it was great, totally new routine, a steep learning curve, and the pleasant ache of muscles being used differently!

This is totally new for me, using free weights instead of machines, and I am going to need to really focus on form so that I dont learn bad habits..... but what a gas!

Now I need to really buckle down and figure out the nutrition thing for real and not just guestimate.

For a person of my size, (5'2" or 157.5 cm) what is a good body weight and composition for someone that is NOT going to compete, but just wants to be strong, muscular and not too thin? My almost fella seems to like women that are both a bit heavier than average but fullameatygoodness to steal the Whiskas slogan.....

Advise me ladies (and gents)! I need to look for a goal to shoot for. Thx!

[Anima]

Without having to resort to buying protein shakes ans such, I am trying to figure out a good meal plan for myself.

Just to give you an example of how I had been functioning up to this point, here's an example of what I would eat of an average day:

up at 7, drink a cuppa joe with a dab of evaporated half fat milk, a half liter of fruit juice and then go work out. I can NOT seem to get hungry in the morning despite all my best efforts.

Leave at 8.30 and begin workout at 9, home at noon. Eat a steak with a cup of couscous (no butter) or a chicken breast in a pita bread, and have some more juice.

I should note I am taking a fat burner with each meal here.

At work by 2 pm, where I have some fruit at 4 (usually grapes) and then at 6 pm another meal usually chicken breast and pita (never get bored of that) and a little more fruit, or a chopped mixed veg salad with a simple vinaigrette, and smoked chicken breast.

Finally home at 10 pm and have a light snack of rice cakes (usually about 4) and to bed by 12 midnight.

I know this is prolly not great but this is what I have been doing up until now.... with occasional falling off the wagin for a pizza or having a wee bit of cheese on my pasta.

Criticise me! I'm wanting it! :D

[Anima]

huhhhh... I had hoped I woudl hear SOMEthing, even if it is to tell me that everything is wrong!! LOL\

Second day, second workout, new aches and pains, but a nice feeling. I am really enjoying the free weights tho it is really hard to learn alone (trainer was not in today) and I had to rely on a video in the login machine, go have a look, try to do it, go look again, try again LOL

I do know that the new variations on stomach crunches are a killer and lt me know that a whole new set of muscles is being worked on.

Decided to take in a protein shake to work for the between meals meals, instead of loading up on fruit which was my old habit. Got Nature's Best Perfect Whey to try out. I notice that they say you can mix with water or milk (all of them sais this) but I notice also that a lot of the diets I see listed here seem to have zip for dairy... will the cup or so of milk for the shake screw things up or not?

TIA for any comments!!

Anima

[Anima]

OK was day 3 of the new regime at the gym, got some help with positions and form, and that certainly helped.

Brekkies at 8 am was a cuppa joe with a shot of hlf fat condensed milk, a bananna

When I got out @ 12 I went groc shopping, and had a small whole grain roll in the parking lot as I was hoooongry.

Got home@ 1 pm and made 8 oz of chicken sausages a cup of couscous, a red pepper raw, and a cup of fruit juice. Took a fat burner at this moment. Also had a very, very small (like the size of my pinky if that) slice of chevre goat cheese.... how I miss cheese. Have not had it in my diet for yonks....

Planned meals for today are a big salad of mixed chopped raw veg, grilled chix breast and some whole grain bread.

snack between meals and after is an apple.

Am I doing this right? I was told in on of the big forums that all the fruit I used to eat is a bad thing, but I love fruit..... is there a way to work it in and not pay the price?

[Anima]

Had a bad binge last night of a huge helping of lasagne and am trying to shake a cold to boot.

Can work out this morning due to schedule will be there this afternoon instead. I hate not having it in the morning....

Brekkies was a protein shake made with fruit juice, and a cup of coffee. Since I will be on the road all morning I have to settle for a protein shake again round noon. Drat.

[Emma-Leigh]

OK was day 3 of the new regime at the gym, got some help with positions and form, and that certainly helped.

Brekkies at 8 am was a cuppa joe with a shot of hlf fat condensed milk, a bananna

When I got out @ 12 I went groc shopping, and had a small whole grain roll in the parking lot as I was hoooongry.

Got home@ 1 pm and made 8 oz of chicken sausages a cup of couscous, a red pepper raw, and a cup of fruit juice. Took a fat burner at this moment. Also had a very, very small (like the size of my pinky if that) slice of chevre goat cheese.... how I miss cheese. Have not had it in my diet for yonks....

Planned meals for today are a big salad of mixed chopped raw veg, grilled chix breast and some whole grain bread.

snack between meals and after is an apple.

Am I doing this right? I was told in on of the big forums that all the fruit I used to eat is a bad thing, but I love fruit..... is there a way to work it in and not pay the price?
Hey there,

Welcome to the forums!! :)

Well... this diet needs some major work. No wonder you 'binged' on lasange - you are not feeding your body properly.

Breakfast needs to be a proper meal.. A banana and a cuppa joe (what the hell is that??) with condensed milk is like starting your day off on a metabolic nightmare.. Some good low GI carbs, lean protein and healthy fats would be a much healthier start. What about oats with blueberries and cottage cheese?? Or some egg-white and chick-pea fritters?

You also need to eat regular, small meals - well balanced meals with some protein, fibre, carbs and healthy fats. An apple will not cut it as a 'meal'. This means that in addition to breakfast, you should have a mid-morning meal, a lunch, an afternoon meal and a dinner. A post-dinner snack is also an option.

Try not to resort to protein shakes/bars unless completely necessary - real food is always better.
You should check out journals by Ms_Lucy, Seadra and Lou for great meal plans.

Anway - don't get discouraged! Keep working at it, you will get there!! :)

[Anima]

Thank you so much for the feedback... I feel like home made crud today, the cold has me really physically down but I managed to get almost all of my workout done save for about 1/3 of my cardio. I just ran out of steam.

I'd had some home made veg soup and a bit of bread and (sorry to say but it was tasty) a pat of butter for lunch about 2 hours before the workout. I know I should have eaten before I exercised but the way the day worked out it wasnt possible.

I think being sick has not helped me to stick to sensible eating.... not a good excuse, but it's my story and I'm sticking to it!! ;)

dinner at 6.30 pm is a nice fat free stir fry of mixed chopped veg and chicken breast, with a cup of couscous. I'll have a bit more of the same later on at about 9.30 perhaps.

Yeah I know my diet needs work I just need a moment when my head aint spinning to sit down and get it sorted. I am in the middle of sellign one house and buying another and have been running around liek a headless chikkin for the last 3 days. Suprised I know what end is up lol!

At least I am getting my workouts in religiously. Tho I am not sure what will happen tomorrow... I am thinking of taking my day off one day early and let myself heal... well I'll see how I feel after a night's sleep eh?

I do appreicate feedback. Yeah I DO need to eat more in the morning, I just have had a 44 year habit of no brekkies I have to fight.. no bloody appetite in the a.m.

[Anima]

Ahhhhhh feel normal again, got my lat workout in yesterday but today is my day off the gym and I took it to be good to myself. All the skin care and femme stuff, plus juiced carrots for myself...

Found it much easier to eat correctly today. Maybe I am getting used to the routine at last.....

found a balance today of 40-40-20 and suddenly my body seems happy. Clean food and not too much fats seem to make my energy levels much better... not being sick helps too LOL

Thank you all for your kind help and advice!!!!

[Emma-Leigh]

Found it much easier to eat correctly today. Maybe I am getting used to the routine at last.....

found a balance today of 40-40-20 and suddenly my body seems happy. Clean food and not too much fats seem to make my energy levels much better... not being sick helps too LOL

Yep - It does get easier to eat well the longer you do it. Once your body gets used to not having the 'nasty sugars and fats' (refined sugars and trans/saturated fats) then you will find you start to crave it less and less and, when you do 'give in' and eat some you will probably feel worse for having it! :)

Great that you also found an easy ratio split to stick too. 40-40-20 is a pretty good fit for most people and is usually simple to follow!

Keep it up!

[Anima]

been a while since I posted been so busy DOING this that I had no energy left for the journal hehe

Going good the weights are slowly creepign up and the stuff gets easier to remember and the form is improving.

Weight hit 77 kg flat, a new low!! (well, for since I got fatter that is) and I can fit into smaller jeans again, meaning human and not circus size LOL

Best news is it feels good enough that it doesnt feel like work any more, but more like part of the natural rythm.... liking this very much! Only thing that sucked was my current pix made me realise how far I still have to go... I FEEL thinner and leaner than I LOOK, bummer; Well, it's all gonna go. ;)