Jennifer-Lynn

[JLB04]

Hi everyone!

My name is Jenny and I have decided (after reading these forums for over a year) to jump in and have my own journal.

Here's my background - I am 32 years old and a competitive cyclist in upstate New York. My goals are to upgrade from a level 3 to a level 2 cyclist next year, to lean out (drop weight to 125 and body fat) while also building more power for next season's races.

Here's my history -
I started working out (lifting weights) back in college and really enjoyed it - actually I got hooked! I am a freak (in a good sense :)) about working out and wanting to not be the "norm" which I am sure you are all familiar with. Any ways I got married and then divorced within 2 years and it devastated me...I started working out too much and living off bars/supps/etc...that was my food source, well as you can imagine I dropped to 100lbs. and stayed that way for a good 2 years (I am 5'6") lost my period you name it....Well needless to say when I started "eating" again I gained like 50lbs. and I was miserable...Well that was quite a few years ago and I have been working out since then but I got into a binge eating pattern which I have been battling for quite a long time...you know eat well 3 days then on the 4th eat everything in sight. I wasn't sure if it was because I deprived my body of food for so long or if it was my divorce.

Sorry...I'll get back on track - Here I am today a competitive cyclist (it runs in the family (brothers)) and my new husband is a cyclist too who I married June of this year! I am 131ish and feeling so much better about my self but I was still binging every few days...I sought out Emma-Leigh :) and asked for her help with nutrition for an endurance athlete and a winter weight training program which she has provided. I will be starting my weight program on Tuesday of this week. Needless to say I have been following her nutritional advice since last Wednesday and I feel awesome! she has been a life saver, literally...I am very hard on myself "all or nothing attitude" and she has put trust back into my world about eating, and not starving myself....I now eat approximately 2000 approx. balanced (6-7 meals) calories a day and I know it needs to be more but that is were we are starting. (It's not easy from the start to eat this way but I hope it gets easier ;)

Any ways I wanted to say "hi" to all of you because I have been reading ALL your journals for so long....I already feel like I know you. I will start my actual eating/workouts tomorrow (Monday)...I look forward to becoming a part of this forum :)

Sorry so long....Jenny

[Emma-Leigh]

Hey Jenny!

Good to see your journal up and running! :D

Yay for new beginnings - they are so cathartic!

It is a clean slate. An opportunity to prove to yourself what you are made of. Who cares about what you DID - it is all about what you are DOING. How you pick yourself up despite obsticles, and how you learn from past mistakes and use that knowledge productively to improve your life are the true signs of a winner.

This journal, your new diet and your change in outlook is such an opportunity for you to get everything back on track! I am so excited!!

I am sure, with all your enthusiasm you are going to achieve your goals.

Lets get started!

:)

[JLB04]

Thanks Emma!

You are so intuitive - I have to say that I choose to assemble all my meals this morning @ 6:00am (the food was already made)...well that's just too crazy at that hour...I think I'll assemble them in the evening so I don't feel so rushed.

I jumped on the scale AGAIN this AM - I probably shouldn't do that right? Maybe 1x/week. Remember when I told you I was 130.1 a few days ago, well I dipped to 129.7 (I don't know if it's real loss because doesn't it take the body at least a week or two to re-set itself - does that make any sense?) What's crazy is that last weekend I was 132.5???

I will post my meals/training at the end of the day. J

[JLB04]

Here is my meal plan, no workouts today as I am still tired from the weekend. I will train tomorrow am on the bike and hit the weights (1st day) after work - I am going to be so sore from doing squats :):

Meal 1 : .75 oats
4 egg whites

Meal 2: .5 oats
.75 ff cc
.5 black berries
.33 oz. Almonds

Meal 3: 1 cup brown rice
4oz. chicken (done on Forman grill)
.5 cup spinach/mushrooms
.33 oz. Walnuts

Meal 4: .5 ff cc
.5 blueberries

Meal 5: 6 whites
.6 cup oatmeal
veggies

Meal 6: 1.5 tbs. Almond butter
.5 ff cc

I am having a hard time with the veggies at the moment because of my IBS - I thought I was feeling better with it and then today it just let loose (sorry)..actually the Walnuts made me quite sick today so I don't think I'll eat those anymore. I really don't like having IBS and the doctor couldn't give me any explanation of why I have it - it's just one of those things he tells me...

Any ways - till tomorrow.

[bigpump23]

you have a PM

[Emma-Leigh]

Hey Jenny,

Looking good! LOL - you are probably better off preparing meals the night before!! 6am seems a little rough!


Meal 1 : .75 oats
4 egg whites
Hmmm... 6 egg whites would have been better. But otherwise good.


Meal 2: .5 oats
.75 ff cc
.5 black berries
.33 oz. Almonds
mmmmmm... blackberries! :D


Meal 3: 1 cup brown rice
4oz. chicken (done on Forman grill)
.5 cup spinach/mushrooms
.33 oz. Walnuts
Great. If you can not do the almonds then don't worry about it! Fish oil capsules would be fine here too - 3 x 1000mg (1g) capsules would be good.


Meal 4: .5 ff cc
.5 blueberries

Meal 5: 6 whites
.6 cup oatmeal
veggies
The oats would have served you better in meal 4 and meal 5 would have been good with vegetables and either:
6 egg whites + 1 yolk + 3 fishies
or
5 oz raw salmon
or
lean meat + some nuts


Meal 6: 1.5 tbs. Almond butter
.5 ff cc
Great.



I am having a hard time with the veggies at the moment because of my IBS - I thought I was feeling better with it and then today it just let loose (sorry)..actually the Walnuts made me quite sick today so I don't think I'll eat those anymore.
I am sorry to hear that! :(

Don' stress about your vegetables too much - you don't want to make yourself sick. Stick to what you can manage!! Same goes with the walnuts.

Good luck for your workout! :)

[JLB04]

Morning - so far this is what I have planned for the day at work before my weight training this PM and dinner:

5:00 AM - Workout on Trainer/Rollers 1 hour - stayed in mostly Zone 1 & 2 but touched Zone 3 (heart rate)

My HR zones are the following:
Zone 1: <141
Zone 2: 141-153
Zone 3: 154-160
Zone 4: 161-171
Zone 5: 172-182

Meals plans 1-4:

8:00 AM: .5 cup oatmeal
6 egg whites

10:30ish: Shake
.33oz. Almonds

1:00ish: .5 cup oatmeal
6 egg whites

4:00: .5 cup blue berries
.5 cup ff cc

Emma - I was not feeling so good last night & this AM with my IBS as you know - I am going to ease off the vegetables today, I might have some tonight but I literally felt like throwing up this morning...hence the lower food amounts.

I will post my weight training & last two meals tonight.

PS is 1 fish oil capsule (1000milligrams) good at one meal? Also, don't get upset, but 1x/week is it possible to curb the chocolate craving with let's say a bay of M&M's or a chocolate bar? My husband and I hit the movies every weekend and it would be nice to have a "treat". If it's too early for this just let me know and maybe I can add it in later...Thanks Emma.

[JLB04]

4:00 meal, I added .5 cup oatmeal

Post workout shake: 1 scoop whey w/1 banana
Dinner: .75 cup oatmeal/5 whites & 1 whole egg
Snack: .5 ff cc / 1.5tbs. Cashew Butter (have to use it up ;)

Weight Workout (#1) - I will be going back and forth between two workouts the other one will be on Friday

Warm-up - 5min. on recumbent bike
Squats - 4 sets of 12 (bar,65,65,85lbs.)
Step-ups on bench -2 sets of 15 (10lbs.)
Wide pull downs - 3 sets of 12 (50,60,60lbs.)
Incline BB Bench press - 3 sets of 12 (15,20,20lbs.)
Seated Rows - 2 sets of 15 (40,60lbs.)
Upright Rows - 2 sets of 15 (30,40lbs.) used bar
weighted crunches - 4 sets of 15 (5,10,10,10lbs.)
cool down on recumbent - 30 minutes

Wow, I haven't lifted forever - I did not know where to start with weights. I can't believe how heavy the squats felt - I remember lifting so much heavier back when I was more consistent...but I have to remember not to lose what my main foucs is and that is cycling. I will definitely be sore tomorrow! But all in all it was good getting the feel of the weights again.

[Emma-Leigh]

8:00 AM: .5 cup oatmeal
6 egg whites

10:30ish: Shake
.33oz. Almonds

1:00ish: .5 cup oatmeal
6 egg whites

4:00: .5 cup blue berries
.5 cup oatmeal
.5 cup ff cc

Post workout shake: 1 scoop whey w/1 banana

Dinner: .75 cup oatmeal/5 whites & 1 whole egg

Snack: .5 ff cc / 1.5tbs. Cashew Butter
This looks good! Excellent!!


Emma - I was not feeling so good last night & this AM with my IBS as you know - I am going to ease off the vegetables today, I might have some tonight but I literally felt like throwing up this morning...hence the lower food amounts.

Look - don't let a 'diet' mess with your health!! Your health is first and foremost so if you are feeling sick then let your body deal with that ok! Drop the vegetables if you need to!


PS is 1 fish oil capsule (1000milligrams) good at one meal?
They are only 1g of fats - so I would aim for 2 to 3 in a meal to get a decent serving of them. If you can not manage the capsules then don't worry. They will not 'make or break' your diet - but they are very benificial. If you don't think you can eat them then try to eat more tuna and salmon (at least a few times a week) to get a little fish oil from them instead.


Also, don't get upset, but 1x/week is it possible to curb the chocolate craving with let's say a bay of M&M's or a chocolate bar? My husband and I hit the movies every weekend and it would be nice to have a "treat". If it's too early for this just let me know and maybe I can add it in later...LOL - I am not going to get upset. Have your treat chocolate once a week (just as long as it isn't a 2 lb bag of M & M's ;) )!

Most people on comp cuts will have cheats for the first half of their diet and you are not even competition dieting! You need to keep a little enjoyment in your life - plus, if need be you can always take it out later on.

So keep it in.


ps: If you are worried about the excess calories you can just substitute it in for one of your regular meals (evening snack?) and decrease the carbs slightly in the meal before it. But I would not worry too much if it is only small.

Weights looks good.. Remember to focus on your form and to maintain a good pace. How long did it take you?

This volume of workout is only going to be done for a few weeks - it is just a 'transition phase' and we will decrease the volume, decrease the reps and increase the weights after it (going into the strength phase of the training).

[JLB04]

Emma - the weight workout took me approx. 50 minutes...I really didn't need a minute between sets.

Question - with weighted floor crunches do I hold the weight behin my head or in front of me on my chest when doing the crunch?

Ok regarding the cheat 1x/week (no 2lb. bag huh?) okay I get it...maybe a candy bar or a small bag :) Thanks! Hey as long as I know I can maybe I won't even want it.

5am - Trainer (real easy spinning Zone 1) my legs are getting really sore (squats/step-ups) so I didn't want to push on them)

Meals 1-4

8am: 1 cup oats & 6 egg whites
10:30ish: .5 cup oats,.5 cup blueberries, .75 ff cc, .33oz. almonds
1:00ish: 4oz. chicken, 1 cup brown rice, .33oz. almonds
4:00ish: .5 cup oats, .5 cup blue & black berries, .5 cup ff cc

I plan on riding the bike again this afternoon doing a higher cadence workout to loosen the legs up after last night's lifting. I'll post the rest later today.

[JLB04]

Emma - the weight workout took me approx. 50 minutes...I really didn't need a minute between sets.

Question - with weighted floor crunches do I hold the weight behin my head or in front of me on my chest when doing the crunch?

Ok regarding the cheat 1x/week (no 2lb. bag huh?) okay I get it...maybe a candy bar or a small bag :) Thanks! Hey as long as I know I can maybe I won't even want it.

5am - Trainer (real easy spinning Zone 1) 50 minutes- my legs are getting really sore (squats/step-ups) so I didn't want to push on them)

Meals 1-4

8am: 1 cup oats & 6 egg whites
10:30ish: .5 cup oats,.5 cup blueberries, .75 ff cc, .33oz. almonds
1:00ish: 4oz. chicken, 1 cup brown rice, .33oz. almonds
4:00ish: .5 cup oats, .5 cup blue & black berries, .5 cup ff cc

No PM workout - my legs are so SORE from my first workout last night - I will do a structured workout tomorrow night.

7:00pm: Omelete (5 whites & 1 whole egg)
.5 c ff cottage cheese
Veggies (mushrooms, spinach, tomatoes)
1oz. Almonds

[JLB04]

Thursday:

Morning workout: 67 minutes on trainer (z1-z3). Stretching afterwards

My legs are feeling a little better from Tuesday's workout. It's amzaing how sore I got and I actually felt "swollen" I am not sure if that is what happens but it sure felt like it.

Meals 1-4:

Meal 1: .75 cup oats
6 egg whites

Meal 2: Shake
.33oz. Almonds

Meal 3: 3.5 oz. chicken
1 cup brown rice
.33 oz. Almonds

Meal 4: .5 cup oats
.5 cup ff cottage cheese
.5 cup raspberries

I have to admit that I do not get hungry at all eating this way. What's weird is that yesterday I started to feel like I was burning up during the day - almost like my body was working at full speed. Has anyone else felt this way in the beginning? Does it go away? Another thing that's hard to get used to, is I don't ever get "hungry" it's the weirdest feeling. I used to always have highs and lows and now they are going away - which is a good thing but it's just different.

I'll post the end of my day tonight.

[Emma-Leigh]

Emma - the weight workout took me approx. 50 minutes...I really didn't need a minute between sets. Good. You will need to take that minute when we start to increase the weights.


Question - with weighted floor crunches do I hold the weight behin my head or in front of me on my chest when doing the crunch?
I like to hold the weight in front of my chest - but it is up to you as to which way you find more comfortable.


Meals 1-4

8am: 1 cup oats & 6 egg whites
10:30ish: .5 cup oats,.5 cup blueberries, .75 ff cc, .33oz. almonds
1:00ish: 4oz. chicken, 1 cup brown rice, .33oz. almonds
4:00ish: .5 cup oats, .5 cup blue & black berries, .5 cup ff cc
7:00pm: Omelete (5 whites & 1 whole egg)
.5 c ff cottage cheese
Veggies (mushrooms, spinach, tomatoes)
1oz. Almonds
Looks good (sqwished your last two meals into one ;) ). Nice to see a little vege in there too - were they ok?

[Emma-Leigh]

My legs are feeling a little better from Tuesday's workout. It's amzaing how sore I got and I actually felt "swollen" I am not sure if that is what happens but it sure felt like it.
With a intense workout you can get swelling from trauma. Hope they start to feel better soon, I would not want weights to interfere with your trining too much.


Meals 1-4:

Meal 1: .75 cup oats
6 egg whites

Meal 2: Shake
.33oz. Almonds

Meal 3: 3.5 oz. chicken
1 cup brown rice
.33 oz. Almonds

Meal 4: .5 cup oats
.5 cup ff cottage cheese
.5 cup raspberries
Looks good.
Got to ask - what exactly is in that shake?

[StlBarbie]

Jenny,
I just found your journal and I love it! You are working really hard! Great job! You will really be ready to move up in the spiring!
Barb

[JLB04]

Barb,

Thanks...I fell off the nutritional part (had a bad binge last week), and I am pulling myself back up. I am going to start re-posting again very shortly.

I am very determined to break this "binge" habit I have created for myself. Emma is helping me tremendously.

I think I fell off the wagon due to PMS! I get such bad headaches, cravings, hunger pains...it's awful. Now that I'm 32 I've noticed that my symptoms are much worse. Does anyone else out there have a really hard time sticking to the diet during their cycles? I was ravenous...needless to say I caved :(

But that is over! :)))) I am back on track but still have the bloat which you know is absolutely dreadful...so I don't want to weigh myself for at least a week.

Workouts are still consistent. I am feeling better in the gym every time I go.

[JLB04]

Emma - Day 5 Over!

AM: 45minute trainer workout (HR 120-154)
Meal 1: 6 whites/.75 c. oats
Meal 2: .5 oats/.75 ff cc/.3 blue berries
Meal 3: 3.5oz. chicken/.6 c. rice/1tbsp. almond butter
Meal 4: 3.5oz. chicken/.6 c. rice

PM: Weight Workout (Circuit #2)
10min. warm-up on bike
Leg Press 4 1st - 15, 12
Walking Lunges 2 15 each side
Narrow Reverse Grip Pull Down 3 12
Push-Ups 3 Failure
Bent Over BB Rows 2 12
Overhead BB Press (arnies) 2 12
Hyper Extensions/weighted (front) 3 15
15min. cooldown on bike

Post Shake: 1 scoop whey islolate/1 c. skim milk/1 banana
Meal 5: .5 oats/6 whties/lots of veggies (mushrooms, Onion, Sweet Peppers)
Meal 6: .5 ff cc/2tbsp. Peanut butter

Emma - My weights are going up :) and my pushups keep increasing about 5 reps every week (tonight I did 3 sets of 15). Also, the weight section of my workout took 35 minutes.

Still feeling the water weight, but working out made me feel better...I'm looking forward to changing my workout in a few weeks.

[Ballet Teacher]

Hi Jenny,
I can relate to the weight gain asssociated with recovering from being at an abnormally low weight, and the binge eating problems. I started binging last year which lead to very bad bulimia. I still have issues with Binging. What are you doing to help with that? I am finding I have to force myself to eat more during the day. How many calories are you eating daily?

I can tell I am going to love reading your diary!

[Emma-Leigh]

Emma - Day 5 Over!
*jig of joy* You are doing so well Jenny! Keep it up! 5 days down 16 days left and you can have that apple pie! ;)


AM: 45minute trainer workout (HR 120-154)
Meal 1: 6 whites/.75 c. oats
Meal 2: .5 oats/.75 ff cc/.3 blue berries
Meal 3: 3.5oz. chicken/.6 c. rice/1tbsp. almond butter
Meal 4: 3.5oz. chicken/.6 c. rice
Post Shake: 1 scoop whey islolate/1 c. skim milk/1 banana
Meal 5: .5 oats/6 whties/lots of veggies (mushrooms, Onion, Sweet Peppers)
Meal 6: .5 ff cc/2tbsp. Peanut butter

This is looking excellent. Good to see the vegetables in there too! ;)

Don't forget that the PWO shake is only 0.75 cups of milk (and the banana is only small) due to the oats being put back into meal 5 (your cals are ~2100 for that day - which is still ok, but we want them a little lower than this if we can).

Also, with your HR hitting 154 (about 80% your max) you might want to think about having meal 1 before your cardio. Could you do that or would you be working out too early?


PM: Weight Workout (Circuit #2)
10min. warm-up on bike
Leg Press................................... 4..... 1st - 15, 12
Walking Lunges........................... 2..... 15 each side
Narrow Reverse Grip Pull Down....... 3..... 12
Push-Ups................................... 3..... Failure
Bent Over BB Rows...................... 2..... 12
Overhead BB Press (arnies)........... 2..... 12
Hyper Extensions/weighted (front).. 3..... 15
15min. cooldown on bike

Emma - My weights are going up :) and my pushups keep increasing about 5 reps every week (tonight I did 3 sets of 15). Also, the weight section of my workout took 35 minutes.
Great - good to see your strength returning! The 30 - 45 minutes for your weights is a good workout time so if we can stick with that time frame then that is good.

Are you still pushing your 12 reps to form failure? Any muscle soreness?


Still feeling the water weight, but working out made me feel better...I'm looking forward to changing my workout in a few weeks.

The water weight is just that - water!! It will decrease when your cycle changes so don't sweat over it.

About your new routine - Did you decide on if you wanted to add another day of weights or are you more likely to want to stick with 2 days a week?

[JLB04]

Emma -

Shoot! I don't know why I keep thinking 1 cup of milk in my Shake it must be from my weekend workouts...I'll get it right today :)

I can still add 1/2 banana in the mornings if I plan on hitting 80% of my HR...I just thought it would skew my #'s?

Yes, I have been going to failure on the pushups only (according to the workout) I might be able to squeeze out one or two more but I am really moving through this workout. I am not taking a long time between sets so when I come off close grip pulldowns I only give myself like a minute before starting these....Soreness is starting to go away on most of the exercises unless I really up the weight due to getting stronger.

Yes, I have been thinking about adding another weight workout in. Do you think 3 weight workouts a week will be better then 2 in terms of dropping my BF% quicker??? or does this not matter too much? I am also really starting to enjoy being back in the weight room!! especially as I get stronger. So, let's add another weight workout in when you change it :) That means I will drop some more cardio....will we need to change caloric intake again?

I'll post DAY 6 recap tonight.

Emma - I will email you too. Jenny

[JLB04]

Hi Jenny,
I can relate to the weight gain asssociated with recovering from being at an abnormally low weight, and the binge eating problems. I started binging last year which lead to very bad bulimia. I still have issues with Binging. What are you doing to help with that? I am finding I have to force myself to eat more during the day. How many calories are you eating daily?

I can tell I am going to love reading your diary!


Thank you! I was at an abnormally low weight about 6 years ago. Once I started to EAT again I gained like 30lbs. because I didn't do it the right way (I wish I had Emma back then:)) Any ways, as you will see from reading my journal Emma has me on a binge free "21 day" plan (the time it takes to break a habit)...once I accomplish this I should feel more stable. I am also eating ENOUGH calories during the day (approx. 2000) to support my workouts etc...we are forcing my body to "stabilize" by not bingeing or starving myself, the dreaded cycle!!!! When I did binge (last week) Emma forced me to keep the next day at the 2000 calorie level to help break me of a binge/purge cycle...she called it "eating through the pain" and she is right! It's hard but necessary if I'm ever going to break this habit.

[StlBarbie]

It is so...true those binging habits can be tough to break! Several years ago I lost a good deal of weight during a stressful time when I would go long periods without eating. Once you begin to eat "normally" again your body just seems to be unable to process the food and you "blow" up real fast. It is all a vicious cycle that is difficult to break and maintain. I work hard at eating healthy now but still around "that time of the month", I can be off and running. It was pretzels for me on Saturday and they can surely leave you bloated. I was glad to feel pretty "normal" on Monday and today all the bloat is gone. I am not sure that eating will ever "come naturally" to me but I do work hard at being healthy about it! Not that I alway succeed, mind you!

[JLB04]

Ok. I couldn't get on yesterday...(?) Any ways, I ended up taking the day off...my cycle is having a hard time this month, I don't know why. All the signs are there (trust me:) Needless to say the "bloat" is getting bad, my body must be trying really hard.

As for today -

AM: 60min. Trainer (HR 135-160) *note: my HR is up due to my cycle...my resting HR is about 10 beats higher (funny isn't it)

Meals (1-4)

Meal 1: .5 oats/6 whites
Meal 2: 1 EAS Shake (convenience)
Meal 3: .5 oats/.75 ff cc/.5 blue berries
Meal 4: 3.5oz. chicken/.6 rice

I will EDIT this later by adding my PM Workout and meals....

[JLB04]

Ok. I couldn't get on yesterday...(?) Any ways, I ended up taking the day off...my cycle is having a hard time this month, I don't know why. All the signs are there (trust me:) Needless to say the "bloat" is getting bad, my body must be trying really hard.

As for today -

AM: 60min. Trainer (HR 135-160) *note: my HR is up due to my cycle...my resting HR is about 10 beats higher (funny isn't it)

Meals (1-4)

Meal 1: .5 oats/6 whites
Meal 2: 1 EAS Shake (convenience)
Meal 3: .5 oats/.75 ff cc/.5 blue berries
Meal 4: 3.5oz. chicken/.6 rice

I will EDIT this later by adding my PM Workout and meals....

EDIT: I switched Meal 2 and Meal 4....

[moisy]

Hi there,

I have really enjoyed reading your thread. We seem to have so much in coomon. I am currently 36, stand 5'2" and weigh 110lbs. Like you I have always been an athletic person and pretty in tune with myself and my body, but I went thru a hard time a few years ago with a marriage that lasted less than a year and of course a divorce which is never easy. I threw myself into work and working out hard at the gym to keep myself "overly" busy and preoccupied. Of course, I was overtraining and depleting my system so I too had those binges to refuel once a week. At first, I saw it as my cheat night on fridays as a reward for the whole week of work, good eating and workouts ... but it became a nasty habit and sometimes, even if I did not feel hungry I would do it out of habit or out of anxiety. In reality I think I turned to the binge on the friday nights out of anxiety and depression from the divorce.

I now realize what I was doing and am breaking the binge habit, but it is hard since it is so ingrained mentally. I don't workout like crazy anymore and do a 2 day on, 1 day off routine now instead of a "bodybuilder's routine" which I used to do. I workout my upper body one day, lower body the next and do a day of cardio next ... then start over again. I do cardio everyday still that I workout with weights, but only for 40 min. My eating has stabilized too now that I have increased my daily calories too - but I still mostly eat oatmeal, egg whites, chicken, the occasional protein shake or bar, salmon, other fish, and lots of veggies. Like you, I have intestinal problems - I have colitis - so I have to be careful with what I eat or I get severe bloating, gas, and constipation which is the worst!!!! lol So I can sympathize.

I also tend to get really really hungry before my period and seem to have a bottomless pit when it comes to eating. I could eat a house if it were made out of frozen yogurt and chocolate chip cookies!!! I just know now to have something sweet and to add a few extra calories around that time and know that the bloating is normal and will go away ... which it does. I drink lots of water too which seems to help and avoid foods high in sodium so that I do not retain the water.

Keep up the great work and I look forward to reading your posts. If you have any questions or want to chat feel free to respond back. I used to be a personal trainer too so I do have quite a bit of nutritional and training knowledge too. That being said you would think I would have this cheating thing under control - I guess we are sometimes are own worst enemies - easy to give advice but sometimes hard to follow it ourselves!!! lol

[Emma-Leigh]

Hey Jenny,

Just popping in to say hello! You are still going strong and I hope workout went well today... I could not get onto the site yesterday either..?? Must have been down.


I ended up taking the day off...my cycle is having a hard time this month, I don't know why. All the signs are there (trust me:) Needless to say the "bloat" is getting bad, my body must be trying really hard.
If you truly are tired then LISTEN to your body (remember you have to learn to do that and not just 'ignore' the warning signs ;) ) and take the time off. You can always make up for it!


As for today -
AM: 60min. Trainer (HR 135-160) *note: my HR is up due to my cycle...my resting HR is about 10 beats higher (funny isn't it)
Meals (1-4)
Meal 1: .5 oats/6 whites
Meal 2: 1 EAS Shake (convenience)
Meal 3: .5 oats/.75 ff cc/.5 blue berries
Meal 4: 3.5oz. chicken/.6 rice
?? What is with the lower oats for breakfast?? Especially after your am training?!!

If you are going to drop the oats to that level then you want to eat something before your training (eg: 0.5 large banana and 0.5 scoops whey).

Good that you swapped meals 2 and four too - Did that shake have carbs in it or was it just the powder? Because you also needed carbs in meal 4 (esp. with a pm workout!!).

Diet is still looking good - Just stay strong ok! :) I am responding to your e-mail and will talk to you about things there...

[JLB04]

Ok guys....I overate the last two nights :( That is definitely hard to admit BUT...today is a new day and a NEW BEGINNING.

I have been doing a lot of soul searching over the past few days and I have realized that I want to follow my real passion of bodybuilding not cycling...I was cycling more for the other people around me then myself and it was starting to make me unhappy which was reflecting in my bingeing.

My program is going to change very shortly. But for now I will do the following:

Thursday: lifting session & some cardio
Friday: 2 cardio sessions
Saturday: cardio
Sunday: off or a hike (nothing too hard)

I hope to be in my new routine on Monday....I have to get my eating under control if I'm ever going to accomplish my goals. But I believe by pursuing what I really want to be doing that I won't sabatoge myself anymore, by giving up my disipline. Okay onward and upward! I'm sure at the minium it will take a good solid 12-16 weeks to make a transformation.....but right now one day at a time - DAY 1

I'll post my day later tonight. J

[moisy]

Good morning,

Again, I am really enjoying reading your thread. Do not beat yourself up about eating too much for the past two days - sometimes it is the body's way of letting you know that you need more food, especially in terms of carbs. I find if I drop my carbs too low [because I think it will help me lean out], it does the opposite and makes me want to eat more because I am starving my body of the needed glyogen stores ... therefore turn to sweets or junk for a quick refuel - bad cycle - because often the next day after a pig out, you want to eat lower carbs again, but this just restarts the binge craving again.

Here are my meals which have balanced me out and given me sanity too.
Meal one: 1 c. oatmeal, 1/4c. protein powder
Meal two: protein bar [15 g protein, 6 g fat - 200 cal]
Meal three: huge green salad with bell peppers, tomatos, 4 oz. chicken
Meal four: 8 egg white omelette, fresh cut up veggies [ 2c.] w. low fat dres.
Meal five: 6 arrowroots, hot chocolate mixed with one scoop protein powder

The last one is my sanity treat!!! Believe it or not, it usually is somewhere between 1250 to 1500 calories depending on whether I may have some PB too or subsitute 6oz of grilled salmon for my meal four which I do three to four times a week.

What new routine do you plan of doing come Monday? I was glad to read that you are going to follow your true passion of bodybuilding and not what everyone else wants you to do. That must have felt good!!!

Good luck!!!

[JLB04]

Hi there,

I have really enjoyed reading your thread. We seem to have so much in coomon. I am currently 36, stand 5'2" and weigh 110lbs. Like you I have always been an athletic person and pretty in tune with myself and my body, but I went thru a hard time a few years ago with a marriage that lasted less than a year and of course a divorce which is never easy. I threw myself into work and working out hard at the gym to keep myself "overly" busy and preoccupied. Of course, I was overtraining and depleting my system so I too had those binges to refuel once a week. At first, I saw it as my cheat night on fridays as a reward for the whole week of work, good eating and workouts ... but it became a nasty habit and sometimes, even if I did not feel hungry I would do it out of habit or out of anxiety. In reality I think I turned to the binge on the friday nights out of anxiety and depression from the divorce.

I now realize what I was doing and am breaking the binge habit, but it is hard since it is so ingrained mentally. I don't workout like crazy anymore and do a 2 day on, 1 day off routine now instead of a "bodybuilder's routine" which I used to do. I workout my upper body one day, lower body the next and do a day of cardio next ... then start over again. I do cardio everyday still that I workout with weights, but only for 40 min. My eating has stabilized too now that I have increased my daily calories too - but I still mostly eat oatmeal, egg whites, chicken, the occasional protein shake or bar, salmon, other fish, and lots of veggies. Like you, I have intestinal problems - I have colitis - so I have to be careful with what I eat or I get severe bloating, gas, and constipation which is the worst!!!! lol So I can sympathize.

I also tend to get really really hungry before my period and seem to have a bottomless pit when it comes to eating. I could eat a house if it were made out of frozen yogurt and chocolate chip cookies!!! I just know now to have something sweet and to add a few extra calories around that time and know that the bloating is normal and will go away ... which it does. I drink lots of water too which seems to help and avoid foods high in sodium so that I do not retain the water.

Keep up the great work and I look forward to reading your posts. If you have any questions or want to chat feel free to respond back. I used to be a personal trainer too so I do have quite a bit of nutritional and training knowledge too. That being said you would think I would have this cheating thing under control - I guess we are sometimes are own worst enemies - easy to give advice but sometimes hard to follow it ourselves!!! lol

Moisy - thank you so much for the post. It makes me realize that I am not alone. We do behave very similar....yes my cravings are extremely high right before my cycle that I don't know what to do at times but binge. ugh. I am going to try really hard to overcome this....and a start for me is to get back to what I really want to be doing, bodybuilding - Yes it will take me months of hard work but it will be worth it! One of my biggest challenges is realizing that it won't happen overnight or in a week....I have a lot to change, my weight/BF are not great...but I hope to persevere this time.

Thanks again, Jenny

PS I was diagnosed about 2 months ago with IBS...it really sucks!
At first I thought I couldn't eat any veggies but the more I live with this I realize it acts up for any reason...I'm sure you know what I mean. I'll think I'm avoiding the "bad" foods i.e seeds. and then bam nope here it is....oh well, I feel for you too. unfortunately it isn't something we can change like our bodies :))) But, I know for a fact that I will become a body builder - hey just give me 16 weeks to prove it.

[moisy]

Hi Jenny,

Anytime that you feel like chatting concerning the whole IBS thing, training, dieting etc. let me know. I am a good listener and sometimes I need to vent too!!! lol My colitis acts up whenever I seem to be stressed or overtired so I am making an effort to make sure that I do not overwork myself and try not to get stressed out over little things. It is hard right now because I am in the process of buying and selling a new house - all the regular kind of stress that goes with that!!! Thank goodness for the working out and that fact that I love my job - it keeps me sane!!! lol

As for the colitis, I do find that I am okay with certain veggies like spinach, lettuce, cucumbers, celery, green beans, broccoli and sometimes cauliflower too. Nuts do not sit that well on me either but peanut butter is no problem since it is smooth ... and yummy too!!! I find certain fruits cause a lot of gas, but apples seem to be no problem and occasionally blueberries and strawberries which I will put into protein shakes.

Tell me more about your new weight training routine. I would be interested to know about it and what you will be doing. I can share what I am currently doing in my next post if you like too.

Take care, have a great day,

[StlBarbie]

Jenny,

I totally understand your conflicts and respect your choice! As I have said in my earlier posts, I too struggle with the same issue. In my opinion, it is very difficult physically and mentally to engage in both sports. They are very different in both training and diet. I might be with you sister, the long endurance days of cycling are very draining, especially at my old age! I know you will be an awesome body builder! I may make a permanent jump to the other side too.:)

Barb

[JLB04]

Moisy: I am awaiting my new weight program. I should have it hopefully on Sunday. I would be interested to see what you do so if you'd like to post it please do :)

Barb: you made me laugh! it's been a battle of mine for like 3 years, back and forth back and forth, I'm tired of it! I've always admired bodybuilders, it takes such dedication and structure all day (not that endurance athletes don't it's just different, and I really want to obtain this physique)

Ok...DAY 1:

Emma - feeling quite the bloat (I got it though :) hopefully when it's gone it will take like 8lbs with it :) Please don't make me get on the scale for at least a week I don't think I could mentally handle it right now.

Pre Meal: 1/2 banana
AM Workout: Circuit training

Sled (standing) 4 1st - 15, 12
Step-ups w/BB 2 15 each side (increased weight)
Wide Grip Lat Pull Down 3 12,12,12
Incline BB Bench Press 3 12,12,12
Seated Rows 2 12,12
Upright Rows 2 12,13
Weighted Crunches (rope) 4 15

Post Shake: 1 scoop whey isolate/1 banana
Meal 2: (1 hour later) .75 oats/6 whites
Meal 3: .5 oats/.5 raspberries/.75 ff cc
PM Workout: trainer 30 minutes (3 4' builds, 5 minute cooldown) HR hit 160s (of course my cycle again is kicking my HR up at least 10 beats)
Meal 4: 4oz. chicken/2 tbsp. peanut butter/lots of veggies
Meal 5: 1.5tbsp. peanut butter/.5 c ff cc

I know a little light on calories, but I had a bad binge last night too and my cramping is starting.
EDIT: Today was a holiday for us bankers (Veteran's Day) so I got up late throwing off my meal #'s....which attributed to my lower intake.

Even though I am struggling mentally with this water gain (just call me a whale:) I am very excited to start making progress. Emma, this time I'm gonna do it!
J

[JLB04]

Moisy: I am awaiting my new weight program. I should have it hopefully on Sunday. I would be interested to see what you do so if you'd like to post it please do :)

Barb: you made me laugh! it's been a battle of mine for like 3 years, back and forth back and forth, I'm tired of it! I've always admired bodybuilders, it takes such dedication and structure all day (not that endurance athletes don't it's just different, and I really want to obtain this physique)

Ok...DAY 1:

Emma - feeling quite the bloat (I got it though :) hopefully when it's gone it will take like 8lbs with it :) Please don't make me get on the scale for at least a week I don't think I could mentally handle it right now.

Pre Meal: 1/2 banana
AM Workout: Circuit training

Sled (standing) 4 1st - 15, 12
Step-ups w/BB 2 15 each side (increased weight)
Wide Grip Lat Pull Down 3 12,12,12
Incline BB Bench Press 3 12,12,12
Seated Rows 2 12,12
Upright Rows 2 12,13
Weighted Crunches (rope) 4 15

Post Shake: 1 scoop whey isolate/1 banana
Meal 2: (1 hour later) .75 oats/6 whites
Meal 3: .5 oats/.5 raspberries/.75 ff cc
PM Workout: trainer 30 minutes (3 4' builds, 5 minute cooldown) HR hit 160s (of course my cycle again is kicking my HR up at least 10 beats)
Meal 4: 4oz. chicken/2 tbsp. peanut butter/lots of veggies
Meal 5: 1.5tbsp. peanut butter/.5 c ff cc

I know a little light on calories, but I had a bad binge last night too and my cramping is starting.
EDIT: Today was a holiday for us bankers (Veteran's Day) so I got up late throwing off my meal #'s....which attributed to my lower intake.

Even though I am struggling mentally with this water gain (just call me a whale:) I am very excited to start making progress. Emma, this time I'm gonna do it!
J

EDIT: I had a cup of Diet Swiss Miss hot chocolate (20calories)

[Emma-Leigh]

Ok...DAY 1:

Emma - feeling quite the bloat (I got it though :) hopefully when it's gone it will take like 8lbs with it :) Please don't make me get on the scale for at least a week I don't think I could mentally handle it right now.

Yay (for getting it - not for the bloat ;) ).
Ok. No scales for another week - what about next thursday?


Pre Meal: 1/2 banana
Post Shake: 1 scoop whey isolate/1 banana
Meal 2: (1 hour later) .75 oats/6 whites
Meal 3: .5 oats/.5 raspberries/.75 ff cc
PM Workout: trainer 30 minutes (3 4' builds, 5 minute cooldown) HR hit 160s (of course my cycle again is kicking my HR up at least 10 beats)
Meal 4: 4oz. chicken/2 tbsp. peanut butter/lots of veggies
Meal 5: 1.5tbsp. peanut butter/.5 c ff cc

I know a little light on calories, but I had a bad binge last night too and my cramping is starting.
This looks fine. Although I would have liked to have seen some carbs after your PM workout...

Ovreall it is a also a little low on carbs, but one day will not kill you - and the lower carb will also help with the bloat so I s'pose I'll forgive you ;) .


AM Workout: Circuit training

Sled (standing) 4 1st - 15, 12
Step-ups w/BB 2 15 each side (increased weight)
Wide Grip Lat Pull Down 3 12,12,12
Incline BB Bench Press 3 12,12,12
Seated Rows 2 12,12
Upright Rows 2 12,13
Weighted Crunches (rope) 4 15
Looks good. Yay for increasing your weight on the step-ups. How was the intensity??


Even though I am struggling mentally with this water gain (just call me a whale:) I am very excited to start making progress. Emma, this time I'm gonna do it!
J
The water will disappear! Don't get overly hung up on it... Ride out the week and lets see what effects your cycle had.

Congrates on making it through the day!! :)

Talk to you tomorrow!

[moisy]

Good morning Jenny,

Here is a brief overview of my new weights routine. I used to do a three day split with Legs, Chest/shoulders/triceps and then Back/bis but I wanted to tone down my muscularity size so I am now doing an Upper Body workout on day one, Lower body on day two and cardio only on day three ... then it repeats itself.

My upper body routine is;

incline db press 3 sets 15 - 20 reps [20 - 25 lbs dbs]
incline bb press 3 sets 12 - 15 reps [olympic bar plus 5 - 10 weight plates]
pec deck flyes 3 sets 15 - 20 reps [ 50 - 65 lbs]
wide grip lat pulldowns 3 sets 12 - 15 reps [ 55, 60, 65 lbs]
one arm db rows 3 sets 15 reps [20 - 25 lb db]
military presses 3 sets 12 - 15 reps [15 - 20 lbs db]
side laterals 3 sets 15 - 20 reps [ 8 lbs]
rear delt flyes 3 sets 15 - 20 reps [ 35 - 45 lbs on machine]
seated db curls 3 sets 20 reps [12 lbs dbs]
tricep pushdowns supersetted with dips 3 sets 15 - 20 reps


This is the routine of excercises that I used this week, but I change them up frequently and I vary my rep numbers depending on the bodypart and whether I want to increase mass or just maintain. I also do 40 min. of cardio after each weight workout on the ecliptical, stairmaster or bike.

For my lower body I do; 3 sets of each of the following with 15 - 20 reps

Hack squats
Seated Leg Curls
Step Ups
Walking Lunges
SLDLs


or

Hack Squats
Seated Leg Curls
Walking Lunges
Single Leg Presses
Single Lying Leg Curls
SLDLs

So far this routine is working for me, I am still toned and feel good, and have lost a little mass which is what I wanted to do for me. I take in about 100 grams of protein a day still, 25 - 30 grams of fat and the rest from carbs with my calories usually between 1350 to 1600 depending on the day.

I am excited about hearing about your new routine. I hope that you are feeling better in a few days and that your bloating disappears. One of my favourite sayings is "this too shall pass" and it will.

take care, Moisy

[JLB04]

Friday- (day 2)

Pre Meal 1: .5 oats
AM: Workout - 60min. cardio - 20min. bike (hr 130-145), 20min. Stair (hr 130-166), 20min. recumbent bike (hr 120), stretching afterwards
Meal 2: .75 oats/6 whites
Meal 3: .5 oats/.5 blue berries/.75 ff cc
Meal 4: 3.5oz. chicken/.75 rice/2tsp. peanut butter
PM: Workout 35min. trainer (hr zone 1, maybe a little zone 2)
Meal 5: lots of veggies/.6 rice/4oz. chicken/2tbsp. peanut butter
Meal 6: 1.5 tbsp. peanut butter/.5 ff cc

Emma - for some reason, I don't know if I didn't drink enough today (I'm sure that's what it is) but I think I'm getting a migraine....my head is killing me at the moment....bummer. I'm trying to pound the water right now, but I know you can't make up for it this way. It could also be hormone realted too. Well I hope its gone in the am.

J

[Emma-Leigh]

Friday- (day 2)
Hey - I thought we were not counting days anymore!! ;)

:D


Pre Meal 1: .5 oats
AM: Workout - 60min. cardio - 20min. bike (hr 130-145), 20min. Stair (hr 130-166), 20min. recumbent bike (hr 120), stretching afterwards
Meal 2: .75 oats/6 whites
Meal 3: .5 oats/.5 blue berries/.75 ff cc
Meal 4: 3.5oz. chicken/.75 rice/2tsp. peanut butter
PM: Workout 35min. trainer (hr zone 1, maybe a little zone 2)
Meal 5: lots of veggies/.6 rice/4oz. chicken/2tbsp. peanut butter
Meal 6: 1.5 tbsp. peanut butter/.5 ff cc
This is not too bad! :) I count ~ 1800 cals, which is great to see (~170g carbs, ~180g protein, ~ 45g fat).

I would eventually like to see some protein in that pre-workout meal too. Even if it is only 0.5 scoops protein powder.

Also - intense morning workout! You could have done with a shake after that (for faster recovery). I tend to think anything were HR is above 80% max is usually intense enough to deplete glycogen in a similar fashion to weights..

Anyway, still looked great!


Emma - for some reason, I don't know if I didn't drink enough today (I'm sure that's what it is) but I think I'm getting a migraine....my head is killing me at the moment....bummer. I'm trying to pound the water right now, but I know you can't make up for it this way. It could also be hormone realted too. Well I hope its gone in the am.J
:( Hope it got better... How much water are you drinking? Did you make sure you rehydrated after your morning cardio?

And careful you do not OVER-hydrate yourself, as that can cause headaches too...

How have you pulled up after yesterdays workout?

[JLB04]

Good morning Jenny,

Here is a brief overview of my new weights routine. I used to do a three day split with Legs, Chest/shoulders/triceps and then Back/bis but I wanted to tone down my muscularity size so I am now doing an Upper Body workout on day one, Lower body on day two and cardio only on day three ... then it repeats itself.

My upper body routine is;

incline db press 3 sets 15 - 20 reps [20 - 25 lbs dbs]
incline bb press 3 sets 12 - 15 reps [olympic bar plus 5 - 10 weight plates]
pec deck flyes 3 sets 15 - 20 reps [ 50 - 65 lbs]
wide grip lat pulldowns 3 sets 12 - 15 reps [ 55, 60, 65 lbs]
one arm db rows 3 sets 15 reps [20 - 25 lb db]
military presses 3 sets 12 - 15 reps [15 - 20 lbs db]
side laterals 3 sets 15 - 20 reps [ 8 lbs]
rear delt flyes 3 sets 15 - 20 reps [ 35 - 45 lbs on machine]
seated db curls 3 sets 20 reps [12 lbs dbs]
tricep pushdowns supersetted with dips 3 sets 15 - 20 reps


This is the routine of excercises that I used this week, but I change them up frequently and I vary my rep numbers depending on the bodypart and whether I want to increase mass or just maintain. I also do 40 min. of cardio after each weight workout on the ecliptical, stairmaster or bike.

For my lower body I do; 3 sets of each of the following with 15 - 20 reps

Hack squats
Seated Leg Curls
Step Ups
Walking Lunges
SLDLs


or

Hack Squats
Seated Leg Curls
Walking Lunges
Single Leg Presses
Single Lying Leg Curls
SLDLs

So far this routine is working for me, I am still toned and feel good, and have lost a little mass which is what I wanted to do for me. I take in about 100 grams of protein a day still, 25 - 30 grams of fat and the rest from carbs with my calories usually between 1350 to 1600 depending on the day.

I am excited about hearing about your new routine. I hope that you are feeling better in a few days and that your bloating disappears. One of my favourite sayings is "this too shall pass" and it will.

take care, Moisy

Moisy,

The workout looks good. How long does it take you, especially with doing 3 sets of 20s...? I always get confused about what tones down the legs. I've heard that higher reps builds the muscle and then I've heard it slims down the leg???? I would like to slim my thighs down some, they are quite muscular. I believe a good solid diet will lean you down all over. But in terms of reps/sets what really is the best for leaning your legs out? It probably all comes down to genetics right?:)

[JLB04]

Hey - I thought we were not counting days anymore!! ;)

:D


This is not too bad! :) I count ~ 1800 cals, which is great to see (~170g carbs, ~180g protein, ~ 45g fat).

I would eventually like to see some protein in that pre-workout meal too. Even if it is only 0.5 scoops protein powder.

Also - intense morning workout! You could have done with a shake after that (for faster recovery). I tend to think anything were HR is above 80% max is usually intense enough to deplete glycogen in a similar fashion to weights..

Anyway, still looked great!


:( Hope it got better... How much water are you drinking? Did you make sure you rehydrated after your morning cardio?

And careful you do not OVER-hydrate yourself, as that can cause headaches too...

How have you pulled up after yesterdays workout?

Oops, I got caught up in counting again! I feel good about it at the moment, we don't need to :)

I didn't wake up with the headache, Yeah! But you are absolutely right....when I got home from the gym (morning workout) I drank hardly anything which definitely set me up for a raging headache, my bad!

What do you mean by "pulled up after yesterday's workout"? Do you mean how do I feel? If so, pretty good! I moved through the routine at a good clip (took me 45minutes, more people in the way :)) I increased weights on most things. I'm not really sore at all, I had a little tenderness which lasted a few hours (but I know this is not an indication of a good workout). I am definitely ready to move up another level....I'm so excited to start a new program! I can't wait to see it!!!! Jenny

[Emma-Leigh]

Oops, I got caught up in counting again! I feel good about it at the moment, we don't need to :)
Great to see - STAY positive!! :)


I am definitely ready to move up another level....I'm so excited to start a new program! I can't wait to see it!!!! Jenny

It is in the mail! ;)

[JLB04]

Saturday, Day 3

Here's the day:

Pre Meal: 1/2 banana
AM Workout: 60min. trainer (z1-3)
Meal 1: 6 whties/.75 oats
Meal 2: .5 oats/.5blue berries/.75 ff cc
Meal 3: 2tsp. PB/3.5oz. chicken/.6 rice

PM Workout: 50min. hike/run (~3 miles) running in a park (up and down hills) at a slow jog. Great workout

Meal 4: 4oz. chicken/.5 oats/lots of veggies/2tbsp. PB
Meal 5: 1.5tbsp. PB/.5 ff cc

Feeling better today...I got a great hike/jog in with my older brother....it was a good time to catch up and workout :)

Till tomorrow. J

[Emma-Leigh]

Saturday, Day 3Again with the counting! ;)


Here's the day:
Pre Meal: 1/2 banana
AM Workout: 60min. trainer (z1-3)
Meal 1: 6 whties/.75 oats
Meal 2: .5 oats/.5blue berries/.75 ff cc
Meal 3: 2tsp. PB/3.5oz. chicken/.6 rice
PM Workout: 50min. hike/run (~3 miles) running in a park (up and down hills) at a slow jog. Great workout
Meal 4: 4oz. chicken/.5 oats/lots of veggies/2tbsp. PB
Meal 5: 1.5tbsp. PB/.5 ff cc
Looks ok... ~1700 cals (roughly ~160-170g carbs, 130-140g protein, 50g fat).

So you could have got away with another meal in there - either a carb/protein meal beforehand (eg: chicken and rice) or a carb/protein meal after it would have been good (eg: 0.5 large banana 0.75 cups milk and 0.75 scoop whey = 25g carb and 25g protein. That would have bought your total closer to your goal numbers at the moment (C=200, P=150, F=40-45).

Anyway - still looked good. Talk to you tomorrow!

[moisy]

Hi Jenny,

I hope you had a great weekend. Hard to believe that it is over - too fast for my liking, especially since I just finished writing report cards last week. Sorry I have not replied until now but I was up at the cottage for the weekend ... but still managed to get to the gym today when I got home!!!! lol I was a little too relaxed with the food lastnight. Out with the boyfriend for dinner - salmon, veggies and red wine ... and then chips and dip while playing cards!!! Oh well, life is too short not to indulge once in a while!!! lol

As for legs, I tend to do high reps - anywhere between 20 to 30 and it seems to keep them hard toned but not big and bulky - I find if I do too many pushing movements like leg presses it bulks them up so I just do squats [with Olympic bar and weights], walking lunges 10 - 15 lb dumbells] , leg curls and deadlifts mostly to shape the legs. I also find the stairmaster and eliptical trainer really good too. But you are definitely right that it does boil down to diet and genetics, however the weight training and combination of right movements defintely makes a difference too.

I am looking forward to seeing your new routine. Funny though, since I am trying to tone down my weight training. I started out 9 years ago with a full body routine 3x a week, then went to a upper/ lower split, then started dating a personal trainer and got right into the weights and did a 3 and then 4 day split, and now I am toning it back down to a upper/lower split and will probably go back to a full body routine 3x a week to maintain the muscle tone ... even though there are a lot of people on here who would say that is wimping out. Only we know and understand how our bodies react to certain things whether it be training or diet so be sure to listen to your body and yourself ... not always everyone's opinion. What works for one, may not work for another. I know that from experience .... did the whole bodybuilder training thing, got too obsessed with it, too muscular in my opinion .... and now that I have toned back, I feel so much better and healthy too [mind and body!!!]

Look forward to reading more of your posts, have a great week,
Moisy

[JLB04]

Sunday, (Day 4 Emma :)

Here was my day;

Meal 1: 6 whites/.75 oats
*woke up quite hungry...I actually got up early just so I could eat :)

AM Workout: (1.5hrs. later) 45 minutes on recumbent bike at gym (HR 100, 55% of max HR)

PWO: .5 banana/1 scoop whey isolate/.75 skim milk
~2hrs. Later Meal 2: .5 oats/.5 blue&black berries/.75 ff cc
Meal 3: 3.5oz. chicken/.75 rice/2tsp. PB
Meal 4: 5 whites & 1 whole egg/veggies/.5 oats/2tbsp. PB

It is now 9:30pm and I am probably done eating...I am having a little chocolate craving so I'm going to have diet swiss hot chocolate (20 cal.)...it should help. I probably should have taken the day off like Emma said from working out, even though I had a low HR workout I was tired today and tomorrow I start my new program :) which is a 2 day rolling split (3 days of weights) and the start of reducing my cardio down gradually. I definitely want to feel fresh for this.

Emma: You put Sunday's as a rest day, is it possible to move my rest day to a Tuesday or Thursday and put that workout on Sunday instead? If not, that's ok. I'll just have to learn to do nothing on a weekend :)

Tomorrow is a Lower workout - I will post my routine tomorrow night...no workout in the am (I am actually happy about this) and I have to admit I feel much calmer about this type of working out (not so much pressure to always get on my bike etc...hrs. etc...)

Till tomorrow, Jenny

PS If I do get hungry I'll have some ff cc.

[JLB04]

Hi Jenny,

I hope you had a great weekend. Hard to believe that it is over - too fast for my liking, especially since I just finished writing report cards last week. Sorry I have not replied until now but I was up at the cottage for the weekend ... but still managed to get to the gym today when I got home!!!! lol I was a little too relaxed with the food lastnight. Out with the boyfriend for dinner - salmon, veggies and red wine ... and then chips and dip while playing cards!!! Oh well, life is too short not to indulge once in a while!!! lol

As for legs, I tend to do high reps - anywhere between 20 to 30 and it seems to keep them hard toned but not big and bulky - I find if I do too many pushing movements like leg presses it bulks them up so I just do squats [with Olympic bar and weights], walking lunges 10 - 15 lb dumbells] , leg curls and deadlifts mostly to shape the legs. I also find the stairmaster and eliptical trainer really good too. But you are definitely right that it does boil down to diet and genetics, however the weight training and combination of right movements defintely makes a difference too.

I am looking forward to seeing your new routine. Funny though, since I am trying to tone down my weight training. I started out 9 years ago with a full body routine 3x a week, then went to a upper/ lower split, then started dating a personal trainer and got right into the weights and did a 3 and then 4 day split, and now I am toning it back down to a upper/lower split and will probably go back to a full body routine 3x a week to maintain the muscle tone ... even though there are a lot of people on here who would say that is wimping out. Only we know and understand how our bodies react to certain things whether it be training or diet so be sure to listen to your body and yourself ... not always everyone's opinion. What works for one, may not work for another. I know that from experience .... did the whole bodybuilder training thing, got too obsessed with it, too muscular in my opinion .... and now that I have toned back, I feel so much better and healthy too [mind and body!!!]

Look forward to reading more of your posts, have a great week,
Moisy

Your right about life being too short. If your "ok" with relaxing a little bit a week I think it keeps you sane. Unfortunately I am still learning how to be "ok" with a little treat without turning it into all out binge fest.

Your also right about programs not always working for the same people. You definitely have to experiment with what works for you and what you want to look like :) Speaking of that, you mention that you did the whole bodybuilder thing....well you must have pictures? Can I see them?

bye for now, Jenny

[Emma-Leigh]

Sunday, (Day 4 Emma :)
Here was my day;
Meal 1: 6 whites/.75 oats
AM Workout: (1.5hrs. later) 45 minutes on recumbent bike at gym (HR 100, 55% of max HR)
PWO: .5 banana/1 scoop whey isolate/.75 skim milk
~2hrs. Later Meal 2: .5 oats/.5 blue&black berries/.75 ff cc
Meal 3: 3.5oz. chicken/.75 rice/2tsp. PB
Meal 4: 5 whites & 1 whole egg/veggies/.5 oats/2tbsp. PB

It is now 9:30pm and I am probably done eating...I am having a little chocolate craving so I'm going to have diet swiss hot chocolate (20 cal.)...it should help.

Hmmm... Should have had another meal Jenny, especially if you are hungry. The cals only around 1650. You could have done with a meal after your meal 4.


I probably should have taken the day off like Emma said
Yes, you should have!! Doing this workout, when you are tired, have been eating lower cals for a few days AND when you are starting a more intense weight training session tomorrow was probably not a great idea...

See how the workout goes, but yomorrow I want to see proper nutrition ok.

That means:
Meal 1: 0.75c oats, 6 egg whites, 1tbs almond butter
Meal 2: 0.5c oats, 0.3c berries, 0.75c ff c.cheese
Meal 3: 0.6c rice, 3.5oz chicken, 1tbs almond butter
Meal 4: 0.6c rice, 3.5oz chicken
PWO - 1 small banana, 0.75c skim milk, 1 scoop whey
Meal 5: 0.5c oats, 6 whites, vegetables
Meal 6: 0.5c ff c.cheese, 1.5 tbs almond butter



Emma: You put Sunday's as a rest day, is it possible to move my rest day to a Tuesday or Thursday and put that workout on Sunday instead? If not, that's ok. I'll just have to learn to do nothing on a weekend :)
I would prefere it if you stuck to what I wrote... Just because it gives you a good solid rotation that allows you a good rest... Otherwise, just shift it so your weights workouts are on different days. So, as you are doing your weight tomorrow you could try -
Mon - Lower
Tues - rest
Wed - Upper
Thurs - cardio
Fri - cardio
Sat - Lower
Sun - cardio

Or would you be comfortable with something like this:
Mon - Lower
Tues - Off
Wed - cardio
Thurs - Upper
Fri - cardio
Sat - cardio
Sun - Lower
Mon- Off
Tues- cardio
Wed- Upper
Thurs- cardio
Fri- cardio
Sat- Lower
Sun- Off
Mon- cardio
Tues- Upper
Wed- cardio
Thurs- cardio
Fri- Lower
Sat- Off
Sun- cardio
Mon- Upper
Tues - cardio
Wed - cardio
Thurs - Lower
Fri - Off

As that way you get 5 days rest between each time you train a bodypart. Which is much better for recovery...


Anyway -- Tell me how it goes tomorrow!

ps: Eat the cheese...

[moisy]

Good luck with the new weights routine - I took a quick look at the schedule that was posted for you. It looks good. Good luck also with the eating/diet portion. I know that it can be very difficult - I struggled with it for years and still do occasionally when I am stressed out or anxious. Funny enough, I never binged before I started doing the whole "bodybuilding" thing. I always ate very well and had the occasional treat, but when I started the bodybuilding diet being consumed/obsessed with protein/carbs/fats and a once a week cheat day ... that is when things started to go out of control. I would fixate on that one cheat day/meal and eat all I could since I knew that I couldn't for the next 6 days. It became a habit ... and a hard one to break so I do sympathize with you. It is a hard hard habit to break - emotionally draining at times - and when you do give in and eat more than you wanted to, the feelings of guilt, self hatred, anger, depression etc. are even worse than any little weight gained. So hang in there ... it does get better with time. I do caution you to not fixate too much on food and the amounts, because I know the obsessions that it can lead to - and it is hard to stop.

take care, and good luck with the lower body workout, let me know what exercises you are doing,

Moisy
ps. I do not have any photos of me when I was into the serious weight training because I did it for myself, not to compete, I am shy that way. I was really into it because the people who I spent time with back then were into it too ie. ex-boyfriend

[Ivey_Itch]

mmm...reading your diet makes me want some cottage cheese and peanut butter!! :) Looking good!! ;)

[bigpump23]

pics?

[StlBarbie]

Jenny,
I am dying to hear how your day went! I am sure you did an awesome job!
Barb

[JLB04]

Monday (Day #5)

Wow, the workout kicked my butt! I have all this endurance from riding my bike but what a difference with weight lifting. The stamina....It was good, the workout took me 47 minutes (yes I counted exactly) by the time I got to abs I was exhausted :) I definitely need to take Sunday's off. Emma your so right, I need the energy especially if this workout is any indication of how the week is going to go....

Here was my nutrition:
*Emma tomorrow I will follow the tweaked plan you posted earlier (adding fats in the earlier meals), I didn't get it in time...

Meal 1: .75 oats/6 whites
Meal 2: .3 black berries/.75 ff cc/.5 oats
Meal 3: 3.5oz. chicken/.6 c. rice/.33oz. Almonds
Meal 4: 3.5oz. chicken/.6 c. rice

PM weight workout

PWO: 1 scoop whey/1 banana/.75 c skim milk
Meal 5: 6 whites/.5 oats/lots of veggies
Meal 6: 2tbsp. PB/.5 ff cc

Weight workout:
I am not going to list weights #'s just yet, trust me they are nothing to get too excited about...but I definitely worked hard tonight (I will be sore tomorrow)

Warm-up on recumbent - 10min.
Squats 15,12,12,8 (increased weight on last set)
Lunges DB 8,8
SLDL 12,10,10,8 (same as squats)
Leg Ext 12,10,8 (increased weight each set)
Hypers 10,10 (I felt these, especially squeezing at the top!)
Calves Superset between standing and sitting 2 sets of 10/each
Abs Superset between rope crunches and hanging leg raises 3 sets of 12,10
Cooldown on recumbent - 15min.

* Emma my abs aren't that strong yet to do 12-15 on hanging leg raises. I was trying to keep my legs straight, maybe I should bend them some? Or just keep doing them the harder way until they get stronger.

Well that was my day...I'm tired, and my legs are feeling a little tingly :) I'm looking forward to dinner and some tube!

till tomorrow....Jenny

[StlBarbie]

Great job Jenny!!! I understand your relief at not "having to get on the bike"! This is such a different kind of workout - both mentally and physically - keep up the tremendous effort! :) I am sure the change will benefit you both emotionally and physically!

[Emma-Leigh]

Wow, the workout kicked my butt! I have all this endurance from riding my bike but what a difference with weight lifting. The stamina....It was good, the workout took me 47 minutes (yes I counted exactly) by the time I got to abs I was exhausted :) I definitely need to take Sunday's off. Emma your so right, I need the energy especially if this workout is any indication of how the week is going to go....
That is why it is REALLY important that you take that rest day as a 'rest' day... It will get REALLY draining if you don't.

The program will probably hit hard for the first few little bit, but as we gradually decrease your cardio it will be a lot better for you...

PLEASE tell me if you start to feel overtrained and exhausted - because it is a VERY intense program.

If possible (if you get this message in time) I think you should take tomorrow as a rest day, or do VERY light cardio only.. I know it is not a 'prescribed' rest, but you didn't take sunday off and it is going to be a full 6 days before you have a rest - and I think you NEED one before then...



Here was my nutrition:
Meal 1: .75 oats/6 whites
Meal 2: .3 black berries/.75 ff cc/.5 oats
Meal 3: 3.5oz. chicken/.6 c. rice/.33oz. Almonds
Meal 4: 3.5oz. chicken/.6 c. rice
PM weight workout
PWO: 1 scoop whey/1 banana/.75 c skim milk
Meal 5: 6 whites/.5 oats/lots of veggies
Meal 6: 2tbsp. PB/.5 ff cc
This is excellent anyway! Well done. I am very pleased with this! :)


Weight workout:
.... I definitely worked hard tonight (I will be sore tomorrow)
This is why I think the second rotation (where you train each muscle every 5 days instead) is a little better - it will allow you that little bit longer for recovery.

Think about it ok, because it would be better...


Warm-up on recumbent - 10min.
Squats 15,12,12,8 (increased weight on last set)
Lunges DB 8,8
SLDL 12,10,10,8 (same as squats)
Leg Ext 12,10,8 (increased weight each set)
Hypers 10,10 (I felt these, especially squeezing at the top!)
Calves Superset between standing and sitting 2 sets of 10/each
Abs Superset between rope crunches and hanging leg raises 3 sets of 12,10
Cooldown on recumbent - 15min.
Quick question - Did you increase weights from your warm-up sets to your working sets? (eg: Squats should be warm up with lighter weight for 15, then increase weight for next two sets, then increase weight again for your last set)...

Also - were the lunges walking lunges??

You probably only needed 5 - 10 minutes warm up and cool down on the bike. 15 minutes cool down is bordering on a 'cardio session' in terms of length. Make sure you stretched out too! It will help with the soreness. ;)


* Emma my abs aren't that strong yet to do 12-15 on hanging leg raises. I was trying to keep my legs straight, maybe I should bend them some?Try a few with straight legs and then bend your legs to get out the reps. Try to gradually work up the number of straight leg raises you can do each set. And make sure you are contracting your abs and supporting your lower back...

[JLB04]

That is why it is REALLY important that you take that rest day as a 'rest' day... It will get REALLY draining if you don't.

The program will probably hit hard for the first few little bit, but as we gradually decrease your cardio it will be a lot better for you...

PLEASE tell me if you start to feel overtrained and exhausted - because it is a VERY intense program.

If possible (if you get this message in time) I think you should take tomorrow as a rest day, or do VERY light cardio only.. I know it is not a 'prescribed' rest, but you didn't take sunday off and it is going to be a full 6 days before you have a rest - and I think you NEED one before then...



This is excellent anyway! Well done. I am very pleased with this! :)


This is why I think the second rotation (where you train each muscle every 5 days instead) is a little better - it will allow you that little bit longer for recovery.

Think about it ok, because it would be better...


Quick question - Did you increase weights from your warm-up sets to your working sets? (eg: Squats should be warm up with lighter weight for 15, then increase weight for next two sets, then increase weight again for your last set)...

Also - were the lunges walking lunges??

You probably only needed 5 - 10 minutes warm up and cool down on the bike. 15 minutes cool down is bordering on a 'cardio session' in terms of length. Make sure you stretched out too! It will help with the soreness. ;)

Try a few with straight legs and then bend your legs to get out the reps. Try to gradually work up the number of straight leg raises you can do each set. And make sure you are contracting your abs and supporting your lower back...


Emma - ok I'm confused I thought I was following the program? What is this second rotation your speaking about?

Actually, not to sore today, well yet! I will do a lighter cardio session tonight...I will keep my HR around 50% of Max, which should be about 100 beats.

Yes, I increased weights from my Warm-Ups :) Next time I will post weight #'s so you can see the increases.

No they weren't walking lunges, our gym is a pain in the neck in terms of space...I did regular lunges...would you recommend something different if I can't do the walking ones?

Ok, about warm-up and cooldown. I'll do 5' warm-up and 5' cooldown from now on.

Ok about Abs...I know they'll get stronger.

I'll post my day a little later.....Jenny

[JLB04]

Tuesday - Day 6 (almost 1 week:)

Woke up LATE this morning....but the day turned out fine.

Meal 1: .75 oats/6 whites/1tbsp. Peanut butter
Meal 2: .5 oats/.3 blue berries/.75 ff cc
Meal 3: 3.5oz. chicken/.6 rice/1tbsp. Peanut butter
Meal 4: Tuna/.6 rice

PM workout: Emma I took your advice and did a low intensity spin on my trainer. My legs are getting sorer (is that a word) by the minute :) It felt good not to push too much on cardio tonight. I kept my HR at 60-65% of Max (115-125 beats/minute) - 45 minutes

PWO: 1 scoop whey/1 banana/.75 skim milk
Meal 5: 6 whites/.5 oats/veggies
Meal 6: 1.5tbsp. Peanut butter/.5 ff cc

I am feeling really good - I haven't been on the scale in over a week, and it's really nice :) I will weigh in again on Thursday. I am more interested in doing my BF% again. I am sure I will do this in another couple of weeks.

Oh, the floor I'm on at work - OH MY GOD! - these women eat Junk all day!!!! They literally have a desk with food on it ie. pretzels, donuts, chocolate, girl scout cookies, popcorn...This one women yelled over at me today (I'm in the cube world) and she says "hey Jenny there's chocolate over here if you want any"....I'm like get that stuff away from me :))) needless to say I have no desire to eat it. I'm sure the cakes etc...will really start to fly as the holiday's get closer.

1 week tomorrow!!!!

[Emma-Leigh]

Emma - ok I'm confused I thought I was following the program? What is this second rotation your speaking about?
Sorry - The one I posted above.... Like this:
Mon - Lower
Tues - Off
Wed - cardio
Thurs - Upper
Fri - cardio
Sat - cardio
Sun - Lower
Mon- Off
Tues- cardio
Wed- Upper
Thurs- cardio
Fri- cardio
Sat- Lower
Sun- Off
Mon- cardio
Tues- Upper
Wed- cardio
Thurs- cardio
Fri- Lower
Sat- Off
Sun- cardio
Mon- Upper
Tues - cardio
Wed - cardio
Thurs - Lower
Fri - Off

It means your workouts don't fall on the same day each week, but that you you only workout each muscle group every 5 days...

Anyway....


No they weren't walking lunges, our gym is a pain in the neck in terms of space...I did regular lunges...would you recommend something different if I can't do the walking ones?
As long as they are not 'static' lunges (that is, as long as you are bringing your feet together after each rep.) then these are ok. You could also do reverse lunges to really hit the glutes (which is what walking lunges do too).

[Emma-Leigh]

Tuesday - Day 6 (almost 1 week:)
Meal 1: .75 oats/6 whites/1tbsp. Peanut butter
Meal 2: .5 oats/.3 blue berries/.75 ff cc
Meal 3: 3.5oz. chicken/.6 rice/1tbsp. Peanut butter
Meal 4: Tuna/.6 rice
PM workout: Emma I took your advice and did a low intensity spin on my trainer. My legs are getting sorer (is that a word) by the minute :) It felt good not to push too much on cardio tonight. I kept my HR at 60-65% of Max (115-125 beats/minute) - 45 minutes
PWO: 1 scoop whey/1 banana/.75 skim milk
Meal 5: 6 whites/.5 oats/veggies
Meal 6: 1.5tbsp. Peanut butter/.5 ff cc
This looks good! :) You probably did not need the PWO shake due to the fact that your cardio was only low intensity (real food would have been fine), but it matters not - it was great anyway.


I am feeling really good - I haven't been on the scale in over a week, and it's really nice :) I will weigh in again on Thursday. I am more interested in doing my BF% again. I am sure I will do this in another couple of weeks.
Yay!! Keep that attitude! :)

And be patient with the BF. You should not test it that frequently as you do not get accurate results!

Have a great day - And stay away from the cookies! ;)

[JLB04]

Wednesday - Day 7

Here was my day:

Meal 1: .75 oats/6 whites/1 tbsp almond butter
Meal 2: .5 oats/.75 ff cc/.3 black berries
Meal 3: 3.5oz. chicken/.6 rice/1tbsp. almond butter
Meal 4: 3.5oz. chicken/.6 rice

Upper circuit workout w/20min. HIIT

PWO: .75 ff milk/1 scoop whey/1 banana
Meal 5: .5 oats/veggies/1.5tbsp. peanut butter/6 whites

Snack Later: .5 ff cc

Workout:
Warm up - 5 minutes on recumbent (Emma!)
Lat Pulldowns (wide): #50-12,#60-12,#70-,#80-4 (too heavy) dropped back down to 70#-4 more
Flat Bench Press: #55-12,#65-12,#75-12
T-Bar: 2 sets of 12 (25#)
Incline DB Flye - 3 sets of 10 (20#)
Negatives on chin bar - 2 sets of 8 seconds
Overhead Press DB: 15#-15, 2 sets of 10 (20#)
Narrow Push Up: 2 sets of 5 (I couldn't do these :(

HIIT Stairmaster - 20min. 80-90% HR
Total of 30minutes

I am still unsure with the amount of pounds I should be lifting for each exercise, so it was kinda hard to guess...I am sure it will get more familiar as the weeks go on. My form is fair, needs more improvement. The HIIT was really hard afterwards, I was sweating unbealivably :))) Any ways, my legs were tired on the stairmaster from Monday's workout...tomorrow is a moderate cardio session.

Good night. J

[Emma-Leigh]

Wednesday - Day 7

Here was my day:
Meal 1: .75 oats/6 whites/1 tbsp almond butter
Meal 2: .5 oats/.75 ff cc/.3 black berries
Meal 3: 3.5oz. chicken/.6 rice/1tbsp. almond butter
Meal 4: 3.5oz. chicken/.6 rice
Upper circuit workout w/20min. HIIT
PWO: .75 ff milk/1 scoop whey/1 banana
Meal 5: .5 oats/veggies/1.5tbsp. peanut butter/6 whites
Snack Later: .5 ff cc
The PB would have been better in the last meal with the ff cc but otherwise the cals were spot on and it looks excellent!! YAY!


Workout:
Warm up - 5 minutes on recumbent (Emma!)
Lat Pulldowns (wide): #50-12,#60-12,#70-,#80-4 (too heavy) dropped back down to 70#-4 more
Flat Bench Press: #55-12,#65-12,#75-12
T-Bar: 2 sets of 12 (25#)
Incline DB Flye - 3 sets of 10 (20#)
Negatives on chin bar - 2 sets of 8 seconds
Overhead Press DB: 15#-15, 2 sets of 10 (20#)
Narrow Push Up: 2 sets of 5 (I couldn't do these :(

HIIT Stairmaster - 20min. 80-90% HR
Total of 30minutes

Workout looked good. You are actually pretty strong for someone who has not done weights for ages!! :) Don't be so hard on yourself!!

Regarding the narrow grip neg. chins ---> I am not sure what you think these are, but this is when you jump up so your chin is above the bar and then you slowly lower yourself to the ground... So unless 8 sec. was the time it took you to do each rep then I think we have different ideas as to what this means....

Don't worry about not being able to do the push ups - they are ment to be challanging and imagine how good it will feel when you are pushing out sets of 15!! ;)


The HIIT was really hard afterwards, I was sweating unbealivably :) Excellent - this is what we like to see!!


Goodluck for tomorrow!

[JLB04]

The PB would have been better in the last meal with the ff cc but otherwise the cals were spot on and it looks excellent!! YAY!



Workout looked good. You are actually pretty strong for someone who has not done weights for ages!! :) Don't be so hard on yourself!!

Regarding the narrow grip neg. chins ---> I am not sure what you think these are, but this is when you jump up so your chin is above the bar and then you slowly lower yourself to the ground... So unless 8 sec. was the time it took you to do each rep then I think we have different ideas as to what this means....

Don't worry about not being able to do the push ups - they are ment to be challanging and imagine how good it will feel when you are pushing out sets of 15!! ;)

Excellent - this is what we like to see!!


Goodluck for tomorrow!

Thanks Emma!

Regarding the Chins, that is exactly what I did....I jumped up (underhand grip) and slowly lowered myself down counting for 8 seconds. I believe this is correct...I could also try real pull-ups next time - but it was my first time and everyone is looking at you....I wasn't sure about my strength just yet ;)

I'll post my day later....thanks for being there. Jenny

[JLB04]

I have decided to take the day off today and relax a little (wasn't planned just felt like I needed it:)...I will stick to doing my lower circuit tomorrow night, but I think I will do a trainer session in the AM on my bike (moderate level).

Emma: since I've taken tonight off, Should I plan a mod. cardio session on Sunday then? or start lifting again???

Meal 1: .75 oats/6 whites/1tbsp. PB
Meal 2: .3 blue berries/.75 ff cc/.5 oats
Meal 3: 3.5oz. chicken/0.6 rice/1tbsp. PB
Meal 4: tuna/.6 rice
Meal 5: LARGE TREAT MEAL

See ya in the morning!

[Emma-Leigh]

Emma: since I've taken tonight off, Should I plan a mod. cardio session on Sunday then? or start lifting again???

That means this week will have been:
Mon - Legs
Tues - Low intensity cardio
Wed - Upper, HIIT
Thursday - OFF
Fri - Legs
Sat - HIIT & Cardio

Right??

If so, then I would do moderate intensity cardio on Sunday and lift as per normal on Monday.



Meal 1: .75 oats/6 whites/1tbsp. PB
Meal 2: .3 blue berries/.75 ff cc/.5 oats
Meal 3: 3.5oz. chicken/0.6 rice/1tbsp. PB
Meal 4: tuna/.6 rice
Meal 5: LARGE TREAT MEAL
Yay for cheats! ;)

I would have dropped meal 4 to 0.5 cups rice but otherwise this was excellent. This has you at ~1300 cals, so you can have a yummy evening meal without a problem.

I hope you enjoy it.

[JLB04]

Okay, last night I ate my cheat meal, which probably was too many calories (sugar) but I didn't binge which was a huge accomplishment for me. But I wish I had stopped eating a little sooner instead of adding more calories. Oh well, live and learn (I just hope it doesn't hurt my progress too much)

Any ways, this is what happened this AM - well I decided to workout on an empty stomach EARLY at 5am (I've done this many times in the past)...well I get on my trainer and started riding keeping my HR around 70-80% (moderate workout session) So, because I ate too much last night I decided to ramp it up a little by spinning at a higher cadence for a 1'on/1' off (I've done this millions of times in the past)....well as soon as my HR hit about 85% I started feeling dizzy and woozy. I had to get off the bike and sit down I thought I was going to pass out then I started feeling really sick to my stomach! Well, after a few minutes my head cleared and I felt better so I got back on :) of course........I kept my HR around 70% and I was fine....

Do you think the sugar I ate the night before affected this workout? I know it wasn't a good fuel source but it never hurt me in the past? Maybe my body is adjusting to a better fuel source and this was just crap in my system that it was trying to get rid of...I don't know just grabbing at straws....

Any one?????

Thanks, Jenny

[Ms. Lucy]

Hey Jen,

I noticed for me, that once my body gets used to eating every few hours, if I go without a meal or try and do cardio if I haven't eaten in awhile I feel REALLY sick. I can walk in the morning before I eat, but nothing too exhausting. If it happens again, maybe try just a bit of oatmeal and a little protein before hand? I'm not sure about hte sugar--as I don't have much of a sweet tooth.

The only workout I can do without eating (or very little) is my leg workout--my trainer is crazy--a large meal wouldn't stay down-lol. Sorry to be gross!

Lucy

[JLB04]

Lucy: thanks for the feedback - it makes a lot of sense.

Okay - I was really looking forward to my weight lifting session tonight,...I did drop my calories some due to the high sugar I had the night before. I haven't felt too hungry either today - go figure.

Meal 1: 1/4 oats/6 whites/1 tbsp. almond butter
Meal 2: *EAS Convenient shake (180 cal.,27 carbs, 15 protein, 3 fat)
*Emma - I know bad stuff....sorry
Meal 3: 1/4 oats/4oz. chicken/1 tbsp. almond butter
Meal 4: 1/4 rice/100g tuna fish
Snack before weights to add some more carb: 1/2 banana
PWO: 1/2 banana/1 scoop isolate/1 cup skim milk
Meal 5: 6 whites/.5 oats/lots of veggies*
Meal 6: 1.5tbsp. Peanut butter
*With my IBS I seem to be able to handle mushrooms, bell & sweet peppers & onion believe it or not...so those are the veggies I eat every night.

Weights: Lower circuit
Warmup - 5 minutes on recumbent

I decided to up my intensity tonight :) push myself harder which felt great (I stayed focusesd)

Squats: 65#Warmup 15, 95#-12, 95#-12, 105#-10
Lunges (alt w/DB): 20#-8, 25#-8 (increased wt.)
SLDL: 40#Warumup-12, 55#-10, 65#-10, 75#-8 (I started way too light on these next rotation I will start much higher)
Leg Ext: 50#-12, 70#-10, 80#-10
Hypers: 15#-10, 20#-10 (increased wt.)
Calves: stand/seat - 2 sets 60#/25# - 10
Abs: 3 sets - alt. rope crunch w/hanging raises* 15,12
*these are so hard for me, especially trying to hold on to the chinup bar.
Cooldown:5 minute recumbent then stretching

Emma: I am getting so much more flexible with my stretching. I can touch further down then ever before. :)

That was my day - TGIF!!!! looking forward to a nice hopefully long weekend. supposed to rain tomorrow, so I will do my 2 cardio sessions inside.

[Emma-Leigh]

Okay, last night I ate my cheat meal, which probably was too many calories (sugar) but I didn't binge which was a huge accomplishment for me. But I wish I had stopped eating a little sooner instead of adding more calories. Oh well, live and learn (I just hope it doesn't hurt my progress too much)
Not to worry - at least you didn't binge!! Congratulations. :D


Do you think the sugar I ate the night before affected this workout? I know it wasn't a good fuel source but it never hurt me in the past?
Sometimes when you have a big hit of sugar the night before, your blood glucose and insulin levels are lower the next morning than they usually are - which could have caused you to get light-headed... Sugar can also dehydrate you - which could have done the same...

Other than that I can not think of any other reason it would be linked to your cheat...

[Emma-Leigh]

Meal 1: 1/4 oats/6 whites/1 tbsp. almond butter
Meal 2: *EAS Convenient shake (180 cal.,27 carbs, 15 protein, 3 fat)
Meal 3: 1/4 oats/4oz. chicken/1 tbsp. almond butter
Meal 4: 1/4 rice/100g tuna fish
Snack before weights to add some more carb: 1/2 banana
PWO: 1/2 banana/1 scoop isolate/1 cup skim milk
Meal 5: 6 whites/.5 oats/lots of veggies*
Meal 6: 1.5tbsp. Peanut butter

This is not too bad ~1600 cals, which is still ok. (~145g carbs, 160g protein, 40g fat). LOL - just like doing your own form of carb cycling! ;)


Workout looked good. And I am not even going to get cranky at you for the early morning fasted cardio! :D

If the hanging leg raises are too hard you can try these:

http://www.exrx.net/WeightExercises/HipFlexors/WtVerticalLegRaise.html
Except without the weight, and with straight legs.

Or these:
http://www.exrx.net/WeightExercises/HipFlexors/WtInclineStraightLegRaise.html
If the above are still too hard.


Hope you enjoy your weekend and sweat lots during your cardio for me!! ;)

[JLB04]

Emma thanks for the good feedback....I will incorporate those different ab exercises.

I just had a few things I wanted to say today:) I have been through a lot (like many of you on this forum) with image, eating habits, over/under exercising...gosh I've done it all! But it's never been "healthy". These past mistakes (for lack of a better term) have really messed me up. I am paranoid about my body image, moody due to not eating correctly, tired due to overexercising, stressed due to thinking I HAVE to do this amount of hours blah blah blah...well, things are changing. My family has even noticed and commented - I am calming down, enjoying my workouts (I really am starting to love the pump and pushing myself in the gym :) not so stressed, enjoying where I am whether at work or with my Mom or whoever instead of thinking about all the cardio I should be doing.....now I think about that 1 hour or 20min. of HIIT I have to do but it's so different. For 10 years I have been a different person. My Mom said to me the other day that the "old" Jenny is coming back - that made me smile. However, I said to her you know what that's great but the new Jenny is going to be even better :)

I have to be honest and say I am not happy with my weight# of 134lbs. but I know its only temporary. I am also realizing that magical things do not happen overnight, gosh if they did then what would be the point of working out? This is long term - life changing...so why not enjoy the ride. Yes there are tough days especially when you are feeling tired and depleted but it always changes....and these forums help a lot!

So that is all I wanted to say....I am really starting to "Get It" - Thank you Emma! I put her through a lot :) If only you all knew!

Any ways, I am envisioning myself totally reshaped in like 6 months or so and I can't wait, but I am going to try and take one day at a time and enjoy the day and not focus on what I want to happen already. It makes me realize that for the last 10 years I was so wrapped up in my own "mental battles" that I wasn't enjoying being with people I was with, or work or my first marriage (go figure = divorce)......thank you all!!! and especially Emma.

I'll post my day later - PS I had an awesome HIIT session!

[moisy]

I was SO pleased to read your last post!!!! It seems like you are so much happier even though there may still be those occasional hard days - you have so much wisdom and insight now into all that has happened in your past - it can only help you now conquer your future. You sound so great today and I am glad that you 'feel' great today too!!! After what we have both been thru in terms of life's ups and downs, having a stress free and more relaxed view on life is definitely the way to go. I look forward to hearing more about your weekend. Enjoy!!!!

take care, Moisy

[JLB04]

Thanks Moisy, it means a lot to me.

Meal 1: .75 oats/6 whites
(2 hrs. later)
AM - HIIT - 30 total minutes (20 HIIT) on Stairmaster

PWO: 1 scoop whey/1 banana/.75 skim milk

Meal 2: .75 ff cc/2tsp. Peanut butter/.5 oats/1/4 blue berries

PM - 2nd cardio session - 45 min. on trainer (Mod. session) 70-80% HR

PWO: 1 scoop whey/1 banana

Meal 3: .5 oats/2tbsp. Peanut butter/6 whites/lots of veggies

Meal 4: probably 1.5 tbsp. PB/.5 ff cc

[StlBarbie]

Dear Jenny,
I am so happy for you! As soon as I read your post I could sense the peace within you and your conviction towards reaching your new goals. It is an awesome feeling to finally being going down a road that feels right, isn't it? Just know, it is a "century" and not a "time trial" so be ever so patient with yourself! Keep it all good and you'll keep going and achieve what you desire! Anyhow, I hope you have a wonderful relaxing weekend and rest up because Monday is right around the corner!;)
Barb

[Emma-Leigh]

Meal 1: .75 oats/6 whites
(2 hrs. later)
AM - HIIT - 30 total minutes (20 HIIT) on Stairmaster

PWO: 1 scoop whey/1 banana/.75 skim milk

Meal 2: .75 ff cc/2tsp. Peanut butter/.5 oats/1/4 blue berries

PM - 2nd cardio session - 45 min. on trainer (Mod. session) 70-80% HR

PWO: 1 scoop whey/1 banana

Meal 3: .5 oats/2tbsp. Peanut butter/6 whites/lots of veggies

Meal 4: probably 1.5 tbsp. PB/.5 ff cc

~ 1800 cals! Looks good!! :D Hope you enjoyed your HIIT (I always love it - it is such a rush after you finish)!

[Emma-Leigh]

things are changing. My family has even noticed and commented - I am calming down, enjoying my workouts (I really am starting to love the pump and pushing myself in the gym :) not so stressed, enjoying where I am whether at work or with my Mom or whoever instead of thinking about all the cardio I should be doing.....

You have no idea how happy this makes me. I am so, so proud of you and so pleased that you are starting to enjoy your life with this new sense of purpose.

Life is life. Don't make it 'numbers' on the scale, don't make it 'cardio' hours, don't make it how you 'look compared to others'. Live it and enjoy the experience...

Always test yourself and your boundries. FORCE yourself to go harder in the gym. PUSH yourself faster when you do cardio. Sweat blood. HAVE FUN. Be enthusiastic. Lust after success... Actively SEEK to better yourself.

There is no greater rush than knowing you are living and working to your maximum potential - making yourself all that YOU CAN BE! Strong, Fit, Healthy... In both mind and body.

It is goose-bump type stuff and you SHOULD be loving every minute of it!

:D


So that is all I wanted to say....I am really starting to "Get It" - Thank you Emma! I put her through a lot :) If only you all knew!
N'ah... You're not that bad! ;) Really - you haven't put me through anything! I enjoy talking to you so please don't think otherwise!!

But honestly I have not done that much at all - you have been the one to realise what has been holding you captive for all these years!
But if I have managed to help you out (in any way at all) you are most welcome.


Enjoy your freedom. I'll talk to you tomorrow.

- Emma

[JLB04]

Emma - :-)

Could you post a protein bar recipe in my journal for me???? Please! One that you feel would work with my ratios....Thanks, Jenny

PS - did you get my other email?

[JLB04]

Wow, my hammies are still very sore from friday's leg workout :) it was definitely those SLDL :)

Here was my day:

Meal 1: .75 oats/6 whites + I've never mentioned this but I always have green tea in the morning:)

(2.5 hrs. later )

AM Workout: 55 min. Moderate cardio (elliptical/upright bike)

PWO: 1 cup milk/1/4 oats/1 scoop isolate whey

Meal 2: .75 ff cc/.3 blue berries/.5 oats

Meal 3: 1tbsp. almond butter/3.5oz. chicken/.6 rice

Meal 4: 6 whites/.5 oats/lots of veggies/2tbsp. peanut butter

Meal 5: probably .5 ff cc /*maybe another tbsp. of peanut butter

I have my upper body workout tomorrow - looking forward to it!

Also, spent the day with the "rents" at the mall etc...wasn't too bad considering I really don't like mall walking too much. This is a 3 day work week for me...Yeah!

Emma: Next Monday will we start reducing cardio a little bit more?

[StlBarbie]

It looks and sounds like you had a great day! Those hamstrings sure don't like the sldl! It always amazes me how that "tore up" feeling can sure linger for a couple of days. I always find myself craving protein after I have worked my legs hard - especially the next day. Isn't the body an amazing piece of equipment? Have a great upper body workout tomorrow - I will be waiting to read your post!
Barb

[Emma-Leigh]

Emma - :-)

Could you post a protein bar recipe in my journal for me???? Please! One that you feel would work with my ratios....Thanks, Jenny

PS - did you get my other email?

Try this:

Apricot Coconut Protein Bars
1 c (80g) rolled oats
1 c rolled oats (80g) - blended into a course flour
1 c (100g) vanilla protein powder
0.5 c (50g) skim milk powder
2 tsp baking powder
2 tsp cinnamon
120g (1 cup of halfs) dried apricots - chopped
1 c boiling water
1 c (240g) applesauce
4 egg whites
1 c cottage cheese
2 tbs almond butter
1 tsp vanilla essence
2 tsp coconut essence
+ extra water if required

1. Soak the apricots in the boiling water to soften (do this first while you get everything else ready and blend the oats etc).
2. Mix together the oats (both blended and unblended), protein powder, baking powder, cinnamon.
3. In a seperate bowl combine the applesauce, essences, apricots/water and cottage cheese and almond butter. Then stir these into the dry mix.
5. Whip the egg whites and fold into the mix.
6. Turn into a lined slab tray (lamington tray) and bake in a pre-heated 350 degree F oven until golden on the top and so a toothpick comes out clean.
7. Take out of oven and cool on a cake rack before cutting into 8 slices.

Nutitional profile:
TOTALS -
Cals: 1950
Carbs: 240
Protein: 175
Fats: 32

Per bar:
Cals: 240
Carbs: 30
Protein:22
Fats: 4



These would best replace your morning fruit/oats/cc meal! :)

[Emma-Leigh]

Wow, my hammies are still very sore from friday's leg workout :) it was definitely those SLDL :)
YAY! they are killers!



Meal 1: .75 oats/6 whites + I've never mentioned this but I always have green tea in the morning:)
(2.5 hrs. later )
AM Workout: 55 min. Moderate cardio (elliptical/upright bike)
PWO: 1 cup milk/1/4 oats/1 scoop isolate whey
Meal 2: .75 ff cc/.3 blue berries/.5 oats
Meal 3: 1tbsp. almond butter/3.5oz. chicken/.6 rice
Meal 4: 6 whites/.5 oats/lots of veggies/2tbsp. peanut butter
Meal 5: probably .5 ff cc /*maybe another tbsp. of peanut butter
Looks ok - although you probably have a little too much fat in this day if you had that last tbs of PB...


Emma: Next Monday will we start reducing cardio a little bit more?If you think you are ready.. I think you should definately start to decrease your calories slowly come thursday... And you need to seriously look at the amount of cardio you are doing too! So I would strongly suggest we cut it down...

ps: I got both your e-mails... Been a little busy today so I will reply tomorrow ok!! :)

[JLB04]

YAY! they are killers!



Looks ok - although you probably have a little too much fat in this day if you had that last tbs of PB...

If you think you are ready.. I think you should definately start to decrease your calories slowly come thursday... And you need to seriously look at the amount of cardio you are doing too! So I would strongly suggest we cut it down...

ps: I got both your e-mails... Been a little busy today so I will reply tomorrow ok!! :)


Emma - Let's do it! I will start decreading calories today (let me know how today looks tonight when you read my journal) - of course your suggestions are very welcome!!!

When you say "if you think you are ready" is that more mental then physical? If so, then yes I am ready :)

PS was the fat really off? or just a little???? Can you suggest something else besides ff cc at night? kinda sick of it? Thanks.

[JLB04]

Gosh- I don't know what the problem is today...but I feel really awful about myself. I feel bigger, I know I'm heavier - what gives?

I know I just posted all that great inspirational stuff the other day, not that I don't believe it - but today I am having another wake-up call of how big and "fat" I am - hate it!

I am now more determined to get leaner and more muscular.

For some reason I just keep thinking it won't work for me....ugh. I hate days like this...I think one of the reasons is that I am gaining weight because we started with my calories so high and I think its catching up with me...now I'm starting to reduce calories down some. I just want this to work so badly.

I'll post my day tonight.

[StlBarbie]

Relax.............. Trust me, it will all work out if you stay with it!!!

Yes, you are heavier and you may continue to be heavier that is OKAY!!!

I weigh #15 more than I did two and 1/2 years ago and I still wear the same size clothes. I am definitely much more dense and I feel "heavier". However, I like the strength and the look. The model thin thing didn't suit me or my active life style well! Although, I could get up those hills a little easier! ;)

I hope you have a great rest of the day!!! :)

Barb

[Emma-Leigh]

Emma - Let's do it! I will start decreading calories today (let me know how today looks tonight when you read my journal) - of course your suggestions are very welcome!!!
Ok. Sounds good.


PS was the fat really off? or just a little???? Can you suggest something else besides ff cc at night? kinda sick of it? Thanks.
I counted about 50g if you had the last tbs of nut butter in your evening snack... Roughly (rounding figures):
meal 1: .75 oats = 5g fat
PWO: 0.25 oats = 1.5g fat
Meal 2: .75 ff cc + .5 oats = 3.5g fats
Meal 3: 1tbsp. almond butter + 3.5oz. chicken = 10.5g fats
Meal 4: .5 oats + 2 tbsp. peanut butter = 21g fat
Meal 5: .5 ff cc + 1 tbsp. of peanut butter = 9.5g fat

So not too bad... You could have got away with about 1 tbs less of nut butter.


As for what else you could have - well, there is always jello ;)

Hmmm... But let me think about it...

[Emma-Leigh]

Gosh- I don't know what the problem is today...but I feel really awful about myself. I feel bigger, I know I'm heavier - what gives?
Sometimes you can just have 'bloated days'..... :( It should pass...


For some reason I just keep thinking it won't work for me....ugh. I hate days like this...I think one of the reasons is that I am gaining weight because we started with my calories so high and I think its catching up with me...now I'm starting to reduce calories down some. I just want this to work so badly.
It WILL work. Don't panic. Your cals will come down and your weights work will increase and you will get results. Relax! It will happen! :)

[JLB04]

Thanks your Guys! You both made me feel so much better :)

Emma - Thanks for your vote of confidence, I believe results will come...I keep forgetting that I have to give my body time to catch up to the new changes :) (cycling is the same way, it takes 4 to 6 weeks of consistency)

Also, I forgot about the sugar free jello and the hot chocolate...that should work for now.

Here was my day -

AM: Green tea of course :)
Meal 1: .5 oats/1tbsp. peanut butter/6 whites w/cinnamon
Meal 2: .5 oats/.75 ff cc/.3 blue berries
Meal 3: .5 rice/3.5oz. chicken/1tbsp. peanut butter
Meal 4: 3.5oz. tuna/.5 rice
Workout
PWO: .25 oats/1scoop whey/1 c. skim milk
Meal 5: 6 whites/.5 oats/veggies/1 tbsp. peanut butter

*Emma I am having this meal about 45min. before I go to bed that is why I am having the peanut butter in this meal...should I just drop it altogether?

Also, how do these calories/carb/protein/fats look? It's roughly 1750 calories, 180 carb/180 protein and 40 fat (if I did it right).

Upper Body Workout:
Warmup-5' bike
Lat Pull down: #50-15,#70-12,#70-12,#80-8 (these were tough)
Flat bench: #65-12,#65-12,#75-10
T-Bar: #25-12, #30-10
DB flye(incline): 3 sets of 10 #20
2 sets 8 second hang off chin-bar (I will try pull-ups very soon)
Military press w/bar: #45-15, #50-12, #50-12
Narrow Pushups: 2 sets - 5 , 6 (these felt a little better, really though though)

After workout: 30min. on the stairmaster w/20min. HIIT - Wow that was tough considering my hams are still sore...I fought through the pain though and did it!

Tomorrow is cardio (moderate). I think I am going to go chill on the couch now with my cat, Mocha....watch a little tube and then have dinner.

[Emma-Leigh]

Here was my day -

AM: Green tea of course :)
Meal 1: .5 oats/1tbsp. peanut butter/6 whites w/cinnamon
Meal 2: .5 oats/.75 ff cc/.3 blue berries
Meal 3: .5 rice/3.5oz. chicken/1tbsp. peanut butter
Meal 4: 3.5oz. tuna/.5 rice
Workout
PWO: .25 oats/1scoop whey/1 c. skim milk
Meal 5: 6 whites/.5 oats/veggies/1 tbsp. peanut butter

GREAT - This is an excellent breakdown. I count about 1750 cals too (although I get ~160g carbs, ~180g protein, 43g fats)... But it is perfectly acceptable!


*Emma I am having this meal about 45min. before I go to bed that is why I am having the peanut butter in this meal...should I just drop it altogether?
No - this is good. Leave it there. At some stage you might want to think about taking the carbs out of this meal (it is a bit late at night) so you want the fats in there...

W-out looks good - Try the chin-ups!! You might surprise yourself! ;)

[JLB04]

Emma:

If I take out the oats in my last meal - should I add something else or just remove it? increase protein perhaps??

- Jenny

[Emma-Leigh]

Emma:

If I take out the oats in my last meal - should I add something else or just remove it? increase protein perhaps??

- Jenny

I would add another 0.25 cups of oats to your post-workout shake (to increase carbs in that meal to 38) and then increase the egg-whites to 9 in your last meal (protein from 21 to 30).

Takes your daily cals to:
~ 1750 cals
~ 155g carbs
~ 185g protein
~ 40g fats

[JLB04]

I would add another 0.25 cups of oats to your post-workout shake (to increase carbs in that meal to 38) and then increase the egg-whites to 9 in your last meal (protein from 21 to 30).

Takes your daily cals to:
~ 1750 cals
~ 155g carbs
~ 185g protein
~ 40g fats


Shoot I always read this after I make a meal...okay I'm going to post now and improvise with what you said here :)

[JLB04]

Here was my day:

Meal 1: .5 oats/6 whites/1tbsp. Almond butter
Meal 2: .5 oats/.75 ff cc/.3 blue berries
Meal 3: 3.5oz. chicken/.5 rice/1tbsp. peanut butter
Meal 4: 3.5oz. chicken/.5rice

PM: Workout - cardio, 45 min. on bike trainer - Moderate

PWO: 1/4 c. oats/1 scoop whey/1 c. milk
Meal 5: 1/4 oats/veggies/1tbsp. peanut butter/6 whites

If I am hungry later I will have some sugar free jello or some hot chocolate.

I keep wishing I would see some changes in my body, even though I know its too early yet.

Emma: My hunger cravings are going down, is this normal? I'm not craving sweets or binge behavior that much and even though we have lowered calories I'm currently not starving either. funny huh.

Tomorrow is Legs - my legs were very tight and still sore tonight during cardio, I don't understand how SLDL could make my legs hurt this long (since Friday)! Unbelivable.

[Emma-Leigh]

Here was my day:
Meal 1: .5 oats/6 whites/1tbsp. Almond butter
Meal 2: .5 oats/.75 ff cc/.3 blue berries
Meal 3: 3.5oz. chicken/.5 rice/1tbsp. peanut butter
Meal 4: 3.5oz. chicken/.5rice
PM: Workout - cardio, 45 min. on bike trainer - Moderate
PWO: 1/4 c. oats/1 scoop whey/1 c. milk
Meal 5: 1/4 oats/veggies/1tbsp. peanut butter/6 whites

If I am hungry later I will have some sugar free jello or some hot chocolate.

Diet looks excellent... !!! Sooooo pleased!
Cals: 1730
Carbs: ~153g
Protein: ~180g
Fats: ~43g


I keep wishing I would see some changes in my body, even though I know its too early yet.
LOL - Give it time! ;)


Emma: My hunger cravings are going down, is this normal? I'm not craving sweets or binge behavior that much and even though we have lowered calories I'm currently not starving either. funny huh.
That's good - it means your body is stabilising!! So we can decrease cals without too much fuss! :)


Tomorrow is Legs - my legs were very tight and still sore tonight during cardio, I don't understand how SLDL could make my legs hurt this long (since Friday)! Unbelivable.
Hmmm... If your leggies are too sore tomorrow I would do another cardio session (moderate intensity, 75% HR minimum, 45 mins) and change weights to the day after ok. No point in flogging a dead horse! ;)

[Emma-Leigh]

Shoot I always read this after I make a meal...okay I'm going to post now and improvise with what you said here :)

What you did was good anyway!! So don't worry - we can see how your body reacts to the decrease in carbs in your last meal (as you are cutting it in half) before we take them out completely... So it doesn't have to be done straight away.

[JLB04]

Emma - "stabalizing" is a good thing:) What's crazy is I haven't felt this satisfied in years with my eating...if this is what it feels like to be stabilized its great! I told my husband about this and how excited it made me feel this morning, but he doesn't like seeing me too up because he's so used to me crashing from my old habits - so I understand. He just keeps saying "just keep following the program". Of course, he also mentioned that all I care about is how many eggs I have left in the refrigerator...ok.

Regarding the legs. I am going to do my lower circuit tonight...I am thinking they will feel much better by this afternoon.

I am posting my day early because my niece is coming over tonight for her very first Sleep Over! She is so excited and I don't think I will have any time on the computer with her around :)

Meal 1: .5 oats/6 whites/1tbsp. PB
Meal 2: .5 oats/.75 ff cc/.3 c. blue berries
Meal 3: 3.5oz. chicken/.5 rice/1tbsp. PB
Meal 4: 3.5oz. tuna/.5 rice

Leg Workout & Abs

PWO: .5 oats/1 scoop whey/1 c. skim milk
Meal 5: 9 whites/veggies/1tbsp. PB

Maybe a snack of SF Jello.

I will edit this tomorrow if anything huge happens with the weights at the gym.

[JLB04]

Emma:

Just a quick note on tomorrow's eating ....I really have no intent on splurging on anything (I really don't crave mashed potatoes, pie or things like that) so....would having about 3.5 to 4oz. of turkey w/steamed veggies and a baked potato (I'm not sure what other carb sources there will be at my husband's Sister's house)...I'm trying to think of a healthy fat to eat during this meal too...any suggestions? Should I be uptight and take PB or Almond Butter with me? Gosh, his family already thinks I'm whacked to begin with, this would be kinda funny.

Talk to you later

[Emma-Leigh]

Emma - "stabalizing" is a good thing:) What's crazy is I haven't felt this satisfied in years with my eating...if this is what it feels like to be stabilized its great! I told my husband about this and how excited it made me feel this morning, but he doesn't like seeing me too up because he's so used to me crashing from my old habits - so I understand. He just keeps saying "just keep following the program". Of course, he also mentioned that all I care about is how many eggs I have left in the refrigerator...ok.
LOL! The sign of a true body-builder!! ;)


Meal 1: .5 oats/6 whites/1tbsp. PB
Meal 2: .5 oats/.75 ff cc/.3 c. blue berries
Meal 3: 3.5oz. chicken/.5 rice/1tbsp. PB
Meal 4: 3.5oz. tuna/.5 rice
Leg Workout & Abs
PWO: .5 oats/1 scoop whey/1 c. skim milk
Meal 5: 9 whites/veggies/1tbsp. PB
Maybe a snack of SF Jello.
This looks great! :)

In terms of thanksgiving - I think what you have planned is good. But let yourself have a little treat if you get there and you feel like one.

As for a little fat - you could add some olive oil to your vegetables (0.5 tbs = 7g fat)... Otherwise don't worry too much about it! One day will not do much harm at all.

I hope you enjoy yourself!! :)

[JLB04]

Well I got on the scale this morning-- and I'm up again! 134.9, I was 134 last Thursday!!!

This really frustrates me, I knew this wasn't going to work for me...

Emma: what am I doing wrong...I almost want to say forget it but I have no idea what I would do otherwise, I like my new "life"....I just fear gaining weight every week!

I'm at a loss. It's going to be hard not to think about this all day now, makes me mental and I don't want to ruin my day over this.

If you tell me that my body just hasn't started to catch up to the lifting then I'll understand that. I am just having a hard time believing that my body will let go of some of this fat! and start dropping my # down instead of going up!!!

In February I weighed 142 and was miserable. All I see is these 9lbs. coming back and it scares me.

:(

[moisy]

Hi Jenny,

I just read your most recent post and my advice is to hang in there. I still believe that you should focus on doing steady cardio for 4 - 5 days if not 6 days for 40 min. periods to lose your desired weight and maintain a weight program with moderate weights and 12 - 20 reps depending on the body part to maintain lean muscle mass but not get bulky. I myself find if I do heavy weight and lower reps, that I bulk up, look puffy and feel heavier. I prefer the leaner smaller and tight muscle with the moderate to high reps and carido - trust me, I am not some weak looking thing.

In fact I was doing my chest, shoulder and tris routine and the men in the gym were all impressed by the weight I was pushing - and I was not killing myself either. I was doing 20lb dumbells in each hand for incline presses for 3 sets of 20 reps supersetted with incline barbell with 60lbs for 15 reps for 3 sets and so forth ..... then 40 min. of cardio - diet is about 1400 calories a day with 80 - 100 grams of protein ... I feel lean and muscular.

Hang tight and email me if you want to.

Moisy

[JLB04]

Moisy: thanks for the concern, currently I am doing 4 days of cardio mixed between HIIT and Moderate (45 to 60 min.) with one long day every other week of 1-2hrs. I am also lifting between 10-12 reps per set, taking only ~45sec between reps to keep my HR high....I appreciate your post, I just get too wrapped up in the #'s some time. I have to believe/trust that results will happen :) Trying to stay postive, can you tell.

Ok, on to the day:

Meal 1: .5 oats/6 whites/1tbsp. Peanut Butter
(2 hrs. later)
-------------------------------------------------------------------
Cardio Workout: Moderate 60 minutes
30min. run (1st run of the season on the treadmill, not too
bad) 2.85 miles
30min. Stairmaster
---------------------------------------------------------------------
PWO: 1 scoop whey/.5 oats/1c.skim milk (I love this now, always look
forward to it)
Meal 2: .5 oats/.75 ff cc/.3c. blue berries

Meal 3: Treat - Tri-O-Plex (Cal 358, Carb 34, protein 33, fat 10)

Meal 4: 9 whites/veggies (mush,onion,sweet peppers)/1tbslp. PB

Meal 5: If still hungry .5 c ff cc

Looking forward to my day off from work tomorrow and my Upper/HIIT Session. I'm gonna hit it hard!

Emma: Last nights leg workout went pretty well...I went up in squats to 115lbs., increased my lunges (doing both sets holding 25lbs.), upped my last set on the Leg Ext to 90lbs. for 8, and really felt the SLDL :)

It took me 45min. again...seems like a good time, with the upper circuit still taking me 35 min.

Not as sore as the first time I did SLDL last Friday...till tomorrow.

[Emma-Leigh]

Ok, on to the day:

Meal 1: .5 oats/6 whites/1tbsp. Peanut Butter
(2 hrs. later)
-------------------------------------------------------------------
Cardio Workout: Moderate 60 minutes
30min. run (1st run of the season on the treadmill, not too
bad) 2.85 miles
30min. Stairmaster
---------------------------------------------------------------------
PWO: 1 scoop whey/.5 oats/1c.skim milk (I love this now, always look
forward to it)
Meal 2: .5 oats/.75 ff cc/.3c. blue berries

Meal 3: Treat - Tri-O-Plex (Cal 358, Carb 34, protein 33, fat 10)

Meal 4: 9 whites/veggies (mush,onion,sweet peppers)/1tbslp. PB

Meal 5: If still hungry .5 c ff cc
This looks good. The tri-o-plex was good too - placed well after your workout and one of the healthiest bars you can eat! :)

~ 1650 cals (if you ate the cheese)
(140g carbs, 175g protein, 39g fats).


Emma: Last nights leg workout went pretty well...I went up in squats to 115lbs., increased my lunges (doing both sets holding 25lbs.), upped my last set on the Leg Ext to 90lbs. for 8, and really felt the SLDL :)
Excellent! Good to see you getting those weights up! :D


Enjoy your workout tomorrow!

[JLB04]

Emma I made those homemade protein bars so of course I had to try one today :)

Meal 1: .5 oats/6 whites/1 tbsp. PB
(2 hrs. later)
Weight Workout (posted below)

PWO: .5 oats/1 scoop whey/1 c. milk

Meal 2: .5 oats/.3 c. blue berries/.75 ff cc

Meal 3: Homemade protein bar & 1/4 c. ff cc

Meal 4: 9 whites/1.5 tbsp. PB/ 1/4 c. oats & lots of veggies

Meal 5: .5 c. ff cc & maybe a sugar free jello (later tonight)

Upper Body Circuit & HIIT:
Circuit took me 35 min. (seems to be standard) I worked really hard today and it felt good. By the time I hit my last exercise, Narrow Push-Ups I was exhausted and I still had HIIT to do. I was able to push out more push-ups then the last workout (8,9) :) I also went up to 80lbs. on the Bench Press (soon I'll have to ask for a spot, but who? that is the Question :))

HIIT was sooooooooooooooooooooooo hard! I did it right this time. I warmed up 5' then did 15 minutes of 30sec sprinting with 1 minute rest WOW!!! My HR jumped up to 165+ within that time frame. When I got to 10 minutes I felt like stopping but I pushed out a couple more to get 15'. It was worth it in the end. (I used the elliptical machine)

Tomorrow is low/moderate cardio (1-2hrs.) I think I'll do a bunch of machines at the gym to mix it up so I don't get bored. Emma, let's say I do 90 min. would I still eliminate the 1 c. skim milk from my PWO shake? and just do the 1 scoop whey & .5 oats? (1700 calories for the day still?)

Thanks.

[Emma-Leigh]

Emma I made those homemade protein bars so of course I had to try one today :)
Did you like them?? I have not tried that recipe yet, so if it can be improved then tell me!


Meal 1: .5 oats/6 whites/1 tbsp. PB
(2 hrs. later)Weight Workout (posted below)
PWO: .5 oats/1 scoop whey/1 c. milk
Meal 2: .5 oats/.3 c. blue berries/.75 ff cc
Meal 3: Homemade protein bar & 1/4 c. ff cc
Meal 4: 9 whites/1.5 tbsp. PB/ 1/4 c. oats & lots of veggies
Meal 5: .5 c. ff cc & maybe a sugar free jello (later tonight)
Looks good! ~1680 cals (~150g carbs, 175g protein, 40g fat)


Upper Body Circuit & HIIT:
Circuit took me 35 min. (seems to be standard) I worked really hard today and it felt good. By the time I hit my last exercise, Narrow Push-Ups I was exhausted and I still had HIIT to do. I was able to push out more push-ups then the last workout (8,9) :) I also went up to 80lbs. on the Bench Press (soon I'll have to ask for a spot, but who? that is the Question :))
Yay for more push ups!! :) Also good about the bench - I am sure if you ask someone they would be happy to spot for you. How about the chins?? ;)


HIIT was sooooooooooooooooooooooo hard! I did it right this time. I warmed up 5' then did 15 minutes of 30sec sprinting with 1 minute rest WOW!!! My HR jumped up to 165+ within that time frame. When I got to 10 minutes I felt like stopping but I pushed out a couple more to get 15'. It was worth it in the end. (I used the elliptical machine)
Excellent. That is what is ment to happen! It should be near barf-inducing! :D


Tomorrow is low/moderate cardio (1-2hrs.) I think I'll do a bunch of machines at the gym to mix it up so I don't get bored. Emma, let's say I do 90 min. would I still eliminate the 1 c. skim milk from my PWO shake? and just do the 1 scoop whey & .5 oats? (1700 calories for the day still?)
Yeah - Aim for 1700 cals. As you slowly decreasing cals the majority of them will come out of your cardio only or rest days (so you still get a little more on your weight days). These will create a weekly calorie deficiency while still allowing you to fuel your weights workouts...

[JLB04]

Emma -

Oh, you couldn't just forget about the Chins:)...can you say 1st set = 3, 2nd set = 2.5!! Pretty pathetic (but they aren't assisted and I have to start somewhere) But I tried them!

Homemade Bars - They were good! Not a huge fan of Apricot but not bad at all. Just curious do you have one that is just cinnamon/oats? I could probably just eliminate the fruit???

Ok about the PWO today....I am definitely waking up hungry is this ok? I was dreaming of cheat meals in my sleep last night - oh no!!! :) Bad sign.

I'll post my day later...Have a good one too!

[JLB04]

Well, like I said in my earlier post I woke up ravenous :) so needless to say I felt like having a large cheat meal today (which I divided into two meals).

Meal 1: .5 oats/1 tbsp. PB/6 whites
(2 hrs. later)

65 min. low/mod. cardio (running,bike,stairmaster)

PWO: 1 scoop whey/.5 oats

Meal 2: Protein pancakes w/sugar free syrup (no berries)

Cheat Meal 3: cheesy bread (Emma:))/2 cookies

Cheat Meal 4: 2 cookies

I believe this worked out to approx:
Calories: 2450
Carbs: 300
Fat: 75
Protein: 120

Again these are approximates....what's funny is I used to eat so much more in my "past" bingeing days and the size of my cheats tonight have me so full! Funny, I guess my stomach is used to eating smaller portions. I hope this didn't do too much damage - I actually feel "ok" about it because I felt like I was running on empty. I knew if I didn't curb my cravings now it could have been worse a couple days from now.

Emma: since I ate ~700 calories over....should I do some fasted cardio tomorrow or just regular cardio in general?

I am also thinking of having some Isolate for a few meals tomorrow, kind of like a low carb cycle. What do you think? any suggestions?

Thanks. Jenny

[Emma-Leigh]

Oh, you couldn't just forget about the Chins:)...can you say 1st set = 3, 2nd set = 2.5!! Pretty pathetic (but they aren't assisted and I have to start somewhere) But I tried them!
Woo hoo!! That is excellent - many females can not even do 1!! So three is great!


Homemade Bars - They were good! Not a huge fan of Apricot but not bad at all. Just curious do you have one that is just cinnamon/oats? I could probably just eliminate the fruit???
You could - but this would drastically decrease the carb content... Which you could increase again with a little more oats and a little more applesauce... I'll look into it...


Ok about the PWO today....I am definitely waking up hungry is this ok?
Waking up hungry is fine. This just means you will look forward to your breaky... Waking up in the MIDDLE of the night STARVING is a bad sign.... ;)

[Emma-Leigh]

I actually feel "ok" about it because I felt like I was running on empty. I knew if I didn't curb my cravings now it could have been worse a couple days from now.
Ok - this is a good thing... A SMALL cheat (like above) is definately better than a binge in a few days.


Emma: since I ate ~700 calories over....should I do some fasted cardio tomorrow or just regular cardio in general?
NO!! TOMORROW IS A REST DAY!!! REST. You do not need to get into the 'I ate more... so now I have to 'purge' mentality...


I am also thinking of having some Isolate for a few meals tomorrow, kind of like a low carb cycle. What do you think? any suggestions?
I would prefere you didn't... But if you want aim for 1500-1600 cals with moderate carbs (~130g - roughly your bodyweight). And don't waste your whey, real food is better... If you wanted to do a 'carb cycle' day it would be something like:

Meal 1: 0.5 cups oats, 6 whites, 1 tbs PB, medium apple
Meal 2: 0.5 cups oats, 0.75 cups CC, 0.5 cups berries (not strawberries)
Meal 3: 4 oz chicken, vegetables, 1tbs PB
Meal 4: 0.5 cups oats, 3.5 oz Tuna, 0.5 cups berries (not strawberries)
Meal 5: 9 whites, Vegetables, 1 tbs PB
Meal 6: 0.5 cups CC

That is ~1550 cals, 125g carbs, 165g protein, 40g fat

[JLB04]

Thanks Emma!

[JLB04]

Well I think I just undid a week's worth of training/eating clean!.

I got lazy yesterday, I am definitely kicking myself for it. I started out the day just fine

Meal 1: .5 oats/6 whites/1tbsp. PB
Meal 2: .5 oats/.75 ff cc/.3 blue berries
Meal 3: 4oz. chicken/1tbsp. PB

Then I got lazy.....or "stupid" as I like to call it.......................

ate stuff I really didn't need. Now I am a bloated whale. I am absolutely positive I ruined this past week with yesterday's eating. Can I swear on this? DAMN!

[Emma-Leigh]

I got lazy yesterday, I am definitely kicking myself for it. I started out the day just fine

Meal 1: .5 oats/6 whites/1tbsp. PB
Meal 2: .5 oats/.75 ff cc/.3 blue berries
Meal 3: 4oz. chicken/1tbsp. PB
Then I got lazy.....or "stupid" as I like to call it.......................

ate stuff I really didn't need. Now I am a bloated whale. I am absolutely positive I ruined this past week with yesterday's eating. Can I swear on this? DAMN!

Ok - Don't panic. Don't wind yourself up into an episode of self-hatred and don't purge or starve yourself....

Assess the situation...

You have to work on breaking this behaviour pattern though... Just when you start to make progress you make the decision to sabotage your efforts... So -Ask yourself: Why did I eat that food? Assess... What were you doing at that time you reached for the crap food?... What your thoughts were at this time?... What were your feelings?... Find what the 'trigger' was!!

There are many reasons why people eat - Were you bored? Sad? Frustrated? Feeling inadequate? Was it true hunger that was 'mis-directed'?

You have to start to address the real reasons behind the reasons you continue to have these episodes, otherwise you will never fix the problem. These underlying things, although they can't be (and are not) an 'excuse' for the actions - by identifying them, it will help you solve it!

So, this means recognising the same warning signs next time they happen and 'modifying' your behaviour so you don't binge!! If you were bored, FIND something to do - even if you just grap your shoes and go for a walk. You can talk to your hubby. Have a bath. Read a book. Clean out the cupboards. Knit. Come onto the forums and chat!! Distract yourself.

If it was because you were sad - then ADDRESS the sadness - Don't try to cover it with food... The temporary satisfaction of numbness that comes with stuffing your face is just that - TEMPORARY. The behaviour is purely distructive and afterwards will come the self-loathing... So if you were feeling unhappy about yourself then give yourself a good kick up the be-hind and sit down and REALLY assess yourself... Write a list of ALL the positive things in your life!! Your relationships, your overall health (because you have all your limbs, and they function, and you have the capacity to think and reason, and you are not suffering from a life-threatening disease - so you HAVE your health!!). Most importantly you have FREEDOM and FREEDOM OF CHOICE.. These are things that matter... These are things that a lot of people do not have. Sure, you may not have the numbers on the scale that you want at this point in time - but at the end of the day - you can change this...

If it was hunger (which it probably wasn't - you are not really low in cals and you had a yummy cheat the day before) then retrain yourself to grab a can of tuna and an apple instead of the chips and chocolates. Even if this involves you not having trigger foods in the house for a while so you can not grab these - you have to do it. Ask if Chris will support you in this and limit the chocolate/ice-cream and other junk for a while. Just until you get yourself sorted out a little more - then you can re-introduce the foods back into the kitchen. If it is not in the house then you can not easily grab it - instead you have to make the ACTIVE decision to go out, go to the store, pick the food, pay for it, come back home and eat it... It is not so easy for you and it is much more a 'concious' move on your part...

It is a matter of change your behaviour. You HAVE to re-establish a routine. A pattern that doesn't involve binging... You have to teach yourself that you are WORKING towards a goal - and you WILL reach that goal no matter WHAT you do to stop yourself...


Ok... So... One day of unhealthy eating is not going to undo everything. Not unless you consumed hugo-calories... Just get back to it tomorrow ok. You'll be fine! ;)

[JLB04]

Thank you for the long post.

I'd have to say that I was just feeling like I would never reach my goals. As you know the scale keeps going up, however I was starting to feel leaner even though this is happening.

However, I do believe that I undid the past week...I feel it. I am so ready to jump on to my trainer this morning and do fasting cardio - but I am refraining by writing on the boards.

Deep down I wonder if I just won't let go of this. Don't get me wrong I have made HUGE steps! I am proud of myself for that. Maybe my goals are unrealistic. Everytime I go to the gym I see people (just a few) who look great and I think, I'll never look like that and I get embarrassed of how I do look. Stupid I know but a reality.

Actually (sorry for the rambling) now that I think about it, Chris and I were not getting a long before this episode. I was feeling inadequate around him. I wasn't feeling like he was giving me enough attention. Oh this is weird, I'm now turning my inadequacy of myself to him to give me the permission to eat. Ugh. what is wrong with that. Maybe, that stems from my first divorce where "Jim" left me for another women - I summed that up as being inadequate!!!! Oh, Emma I think this is it!!!!! What do I do? I guess I should just realize that I make this **** up in my head. Chris loves me so much and he is nothing like my first husband!!!! Gosh.

Okay, I feel slightly better.....thanks Emma! I know what it was now - I need to let go of the past even more. Those "old" feelings of why the ex left me or why I thought he left me. This is STILL holding me back!! see counseling would have helped me 10 years ago like they all said :) I've wasted too many years with this "stuff".

Now on to today. When you say "hugo-calories" what do you mean? like 10,000? Kidding. I probably had ~3000 calories (the whole day). Damage huh?

I'm going to look past this - well try :) I know what triggered it and I need to work on that. I really really want to obtain my goals.

I'll post the day later. I may add some additional cardio on the end of my leg workout tonight, what do you think?

- Jenny

[Emma-Leigh]

Deep down I wonder if I just won't let go of this. Don't get me wrong I have made HUGE steps! I am proud of myself for that. Maybe my goals are unrealistic. Everytime I go to the gym I see people (just a few) who look great and I think, I'll never look like that and I get embarrassed of how I do look. Stupid I know but a reality.
Think like this and you never will reach your goals!

As long as your goals are realistic for YOU and your body type, age and genetics then you can reach them. Results TAKE TIME - nothing happens instantly... The fitness world is full of 'quick fixes' and it just doesn't happen that way. But body-recomposition takes TIME. Months and months of molding your body and assessing and correcting your diet and training.

The 'competition diets' that body builders embark on, the ones that leave them 'toned and terrific' are completely different.
1. They have already done the YEARS of body re-composition before hand!
2. They are VERY strict and VERY short term!! Then they just get back to the 'healthy lifestyle' they had.


Maybe, that stems from my first divorce where "Jim" left me for another women - I summed that up as being inadequate!!!! Oh, Emma I think this is it!!!!! What do I do? I guess I should just realize that I make this **** up in my head. Chris loves me so much and he is nothing like my first husband!!!! Gosh.
I can't tell you want to do - you have to make the decision, and make the ACTIVE decision to move on.

But at least you recognise it is playing a role... But don't let it be an excuse for things - that is just a victim mentality. Take responsibility for your own life and your own actions and tell yourself that crap happens - what has passed has passed and you have to work on the future.... Jim is not responsible for your current behaviour... ;)


Now on to today. When you say "hugo-calories" what do you mean? like 10,000? Kidding. I probably had ~3000 calories (the whole day). Damage huh?
Not too bad - I'd do 'moderate damage control'. Stick to 1500 to 1600 cals today... And maybe for the next few days too... Moderate carbs (nothing higher than 150g)...


I'll post the day later. I may add some additional cardio on the end of my leg workout tonight, what do you think?Take advantage and make your legs workout HARD and SWEATY. Then, maybe 15 mins of MODERATE intensity cardio (eg: STEEP incline treadmill fast walking). Definately not anything HIIT like.

If you were REALLY wanting to hit the cardio then you could also do a good 75-85% max HR cardio session (30-45 mins) at a different time today... But it is not something I would advise on a legs day...

[moisy]

Hi Jenny,

I am sorry to hear that you had a tough couple of days - but hang in, it will get better and what ever you do, don't beat yourself up about it menatlly. Be good to yourself - you are human and we all make mistakes - as long as we learn from them, then everthing is okay. And I am confident that you are well on your way to healing and ending this battle with the binging - it is just a matter of time and as Emma said, a matter of determining what it is that mentally triggers these binges ... and it sounds like you know what it is relative to your relationship.

Secondly, what ever you do , do NOT do a low carb day after a day with too much food - it will just make you crave more foods [sugary] since your glycogen levels will be down all day. You will be able to probably be low carb until about noon or early afternoon, but then you will probably experience some serious cravings after that ... not worth it so stick to a good 30p/50c/20f split to help balance the blood sugar levels. Personally I never go below 50% carbs in my diet per day or I crave the sugary stuff - but now I recognize the feeling and will have a mix of carbs/protein to eat something.

You will be okay. Remember that you deserve to be happy whether in a relationship or alone - and you DESERVE to be happy with yourself and your body - as Emma said, transformations take time and do not happen over night. Try not to look at fitness models/bodybuilders in the magazines and on websites because they are somewhat inaccurate - they look like that for a short period of time when competing and the photo shoots are usually taken right after major competitions when they have been dieting [unrealistic for day to day eating - too restrictive!!!] and then they go back up in weight slightly [less striations and defintion/leaness] and back to off season dieting.

So do not aspire to be them or perfect, aspire to be happy in your own skin. I hope that today is going well - get your significant other to give you a much needed back massage - they always do wonders.

Moisy

[Ms. Lucy]

Hey Girl,

I completely understand what you're going through. I think it's so hard when we've conditioned ourselves to react to situations in unhealthy ways. I still struggle with it daily. I have also had a lot of crap in my past, and when I let it consume me, rather than looking forward, I drown myself--and provide plenty of excuses for how/why I can eat whatever horrible things I do.

I agree with Emma that you have to let go of the past and embrace who you are today. This may sound corny, but my husband and I are trying to recondition my behavior. SO rather than my getting upset and asking to go out to dinner (comfort) or have a glass of wine (forget it), we'll first go for a walk around the block. Or if I'm having crazy cravings, I'll force myself to eat some tuna and oatmeal and if I'm still cravings stuff after I can eat it. Of course, by then, the moment has past. And usually with these things, it's a matter of getting yourself "busy" while the craving lasts--and hey, I quit smoking that way-lol.

I also think it's essential to address why you are really craving the foods. For me and my hubby, going out to eat is how we met. We also lived with his parents and mine for awhile before we bought the house, and eating out was our way to get away and have time to ourselves. So although the reasons are good--the behavior and what I chose to eat was not. When I'm in a total mealtdown, I'll have a glass of wine--my temporary way of saying I'd rather not deal with this now. VERY unhealthy, but I need to deal again with being unheappy with myself--and that goes back to unrealistic expectations and thinking of this as a quick fix.

So I hear you--and totally understand. It's not easy at all--and it certainly takes times. I do the same...I get down to my lowest weight, say 130, then celebrate or do something stupid that makes me gain a few pounds. Then I work it down and repeat that cycle. Seems insane to me, but that's how it's been.

I sincerely hope that you're feeling better and know that everyone here has experienced the same thing. We're all a work in progress! And eventing here is a great opportunity to look back and see where you were at in different stages, I think it's actually very healthy and theraputic. (And makes me realize we're not the only ones to go crazy every once in awhile)

Take Care,

Lucy

[JLB04]

You guys are the best :) I mean that...You both made really good points and I need to reflect on it. But I do agree that I need to let go of the past and move forward. I really do feel that I am getting better. But thank you again, it means a lot to know that I am not alone in these "battles".

Emma don't laugh at my meals for the day....

Meal 1: Homemade Protein Bar
Meal 2: Homemade Protein Bar
Meal 3: Homemade Protein Bar
Meal 4: Homemade Protein Bar
PWO: 1 scoop whey/.5 oats
Meal 5: 9 whites/veggies/1.5tbsp. PB

I did my legs/ab routine tonight...I plugged my head into my Ipod (love that thing) and totally ignored everyone at the gym :) I went up some in my squats (125lbs. for 8) and the abs were a killer!

I also added 15min. of stairmaster at the end.

Talk to you all tomorrow, my husband is badgering me to talk to him tonight, can you believe that :)

[Emma-Leigh]

Meal 1: Homemade Protein Bar
Meal 2: Homemade Protein Bar
Meal 3: Homemade Protein Bar
Meal 4: Homemade Protein Bar
PWO: 1 scoop whey/.5 oats
Meal 5: 9 whites/veggies/1.5tbsp. PB

1480 cals, 150g carbs, 150g protein, 32g fat

Looks excellent to me! ;)


I went up some in my squats (125lbs. for 8) and the abs were a killer!
Woo hoo!! Well done!

[JLB04]

Emma: I was looking at #'s and I'm at approximately 4.5hrs. of cardio a week. Down from 10-13...do you think this was too much of a change and this is why my body is gaining? I am hoping my body will catch up but I'm not trusting it at the moment.

I even hate to post today because I get so negative and I don't want to drive everyone crazy! I'm just really having a hard day. It's tough making no progress but what else is there for me to do? Starve and binge till I die, do tons of cardio till I absolutely hate it. Sorry.....

[Ms. Lucy]

No starving or binging aloud!!

Also, why not find some cardio you like? I hate it too, then I found some kickboxing classes that are kick-ass!

And it's progress. The whole 2 steps forward, one back thing will happen!

Hang in there!!

[JLB04]

I got out of work early today - my boss is awesome!

Meal 1: .5 oats/6 whites/1tbsp. PB
Meal 2: .75 ff cc/.5 oats
Meal 3: 3.5oz. chicken/.5 rice/1tbsp. Almond Butter

Cardio Workout: 60 minutes total - 30min. run (2.95miles), 30min. Stairmaster

PWO: .5 oats/1 scoop whey
Meal 4: 1/4 cup oats/9 whites/veggies/1tbsp. PB
Meal 5: if still hungry .5 c. ff cc

Emma: how does this look?

Sorry for all the badgering...I'll start trying to control my neediness...

[JLB04]

Feeling better today - things are looking up :)

I've started measuring out my PB/Almond Butter on my digital scale because I felt like I was eating more by doing the whole level out the tbsp. method.

Here are my meals for the day, I'll post weight/HIIT workout later:

Meal 1: .5 oats/1tbs PB/6 whites
Meal 2: .5 oats/.75 ff cc
Meal 3: .5 rice/3.5oz. chicken/1tbs PB
Meal 4: .5 rice/3.5oz. tuna
PWO: .5 oats/1 scoop whey/1 c. milk
Meal 5: 1tbs PB/9 whites/veggies

I believe I'm around the following ratios:
Cal: 1713
Carb: 152
Protein: 182
Fat: 40

I'm feeling good about successfully having a binge free December...I'm getting close you guys :) I know I just keep slowing down my progress by doing that! I am also going to be more positive.

PS: Emma I sent you an email.

Till Later.

[StlBarbie]

Jenny,
It is good to know that you are feeling better! We climb our mountains one step at a time and dam, sometimes we fall back a little! We only slip back to get better footing and then it is FULL STEAM AHEAD! I am confident you will have a good December! It may not be perfect but last time I checked that is not our expectations! Have a great day girl!!!!
Barb

[JLB04]

Weight Workout cont...

The gym was so packed tonight (there was no place to park!) A lot of high school kids were there.......but they started filtering out by the time I was half way through my workout. Thank God!

Well I was all excited to do my workout but felt kinda weak tonight - go figure ;)

5' warm up on bike

Lat pull down: 15,12,12,8
Flat Bench: 12,12,10
T-Bar: 12,10
DB Flye: 10,10,10
Pull-ups (narrow): 3.5, 3 (yes .5!) last week I did 3 & 2 (slight improvement)
Overhead Press: 12,10,10
Narrow push ups: 10,10 (these keep going up)

HIIT on Elliptical (25 minutes total) I really felt weak or tired (one of the two) during the intervals tonight...not as strong as last Saturday but at least I pushed through it!

Tomorrow is moderate cardio (45 to 1 hr.) not sure if I'll go to the gym and jump on different machines or stay home and ride the trainer.

[Emma-Leigh]

Feeling better today - things are looking up :)
YAY!! I'm so glad! :D


I've started measuring out my PB/Almond Butter on my digital scale because I felt like I was eating more by doing the whole level out the tbsp. method.
I think this is good for now - just until you are ok at 'eye-balling' sizes of things.


Here are my meals for the day, I'll post weight/HIIT workout later:

Meal 1: .5 oats/1tbs PB/6 whites
Meal 2: .5 oats/.75 ff cc
Meal 3: .5 rice/3.5oz. chicken/1tbs PB
Meal 4: .5 rice/3.5oz. tuna
PWO: .5 oats/1 scoop whey/1 c. milk
Meal 5: 1tbs PB/9 whites/veggies

I believe I'm around the following ratios:
Cal: 1713
Carb: 152
Protein: 182
Fat: 40

Pretty close - I get ~145g carbs, 185g protein, 40g fats! :D
This looks good for a weights day. 5 good meals and 1 PWO shake. Excellent.

Have you run out of berries or are you staying away from the fruit for a reason??

Your workout looked good!!


I'm feeling good about successfully having a binge free December...I'm getting close you guys :) You can do it! No - actually YOU WILL DO IT! ;)

Don't let yourself get away with anything else:
'Never give yourself permission to do less than your best'

[JLB04]

Thanks Emma!

Well I've been a little anal about the carb thing due to my binge last Sunday...so I thought cutting out the berries would help keep me closer to 150grms. Should I incorporate them back in? Today I didn't plan to have them but I will tomorrow if you think its necessary.

Emma: I really like this quote, is it yours?

'Never give yourself permission to do less than your best'

[JLB04]

ugh...I've been having some slight shoulder pain during/after my upper body circuit. I have noticed it bothers me most during the following exercises:

Hangling leg raises (only with a forward grip)
Decline leg raises (only with a forward grip)
sometimes on the lat pull-down depending on how wide I go
sometimes on the DB Incline flye again depending on how wide I go

The weird thing is, I don't believe this is a new twinge/injury. A few years ago I tried power lifting and the guy who was coaching me always pushed me so hard that I wonder if I damaged my shoulder some, and now it is getting a little aggravated. He really wanted me to hit a 135lb. bench press and he tried everything to get me there - I most likely did some damage.

I hope I can work around this, maybe just do different exercises that don't put me in certain positions while lifting. Just pisses me off that its bothering me! I hate not feeling 100%. I never noticed if before because I wasn't lifting while riding my bike.

I'll post workout/diet later.

[JLB04]

Today I did Moderate cardio. I have to admit that for being a past cyclist who would ride 1.5+ hrs. most days is now finding it hard to complete an hour of cardio during the week ;) I think it is the intensity of adding the lifting and having your body in repair mode, not to mention a constant state of soreness (well that's what it seems like any ways)

Meal 1: .5 oats/6 whites/1tbsp. PB

Meal 2: .5 oats/.75 ff cc

Meal 3: 3.5oz. chicken/.5 rice/1tbsp. PB

Meal 4: 3.5oz. Tuna/.5 rice

Cardio Workout: 45 min. on Stairmaster, 5 min. on bike (cool down)

PWO: .5 oats/1 scoop whey

Meal 5: 9 whites/veggies/1/4 c. oatmeal/1tbsp PB

Approximates:
Calories 1688
Carb 164
Protein 175
Fats 41

[Emma-Leigh]

Hey Jenny,

You will be more tired when you add in resistance training - it increases your recovery periods!!


Approximates:
Calories 1688
Carb 164
Protein 175
Fats 41

?? Did you feel like increasing food intake again??

[JLB04]

Emma:

I thought we were aiming for the following:

Non workout days = ~1600
Cardio Only days = ~1700
Weight days = ~1800

Am I wrong? Can you outline those three for me again then?

Also. I am figuring out why I am feeling so weak - DA Period is coming. I had such a hard time waking up this morning:) I want to SLEEP IN!

Not to mention we got 2 inches of snow last night - Holy Cow! It sounds nasty out though - oh what a beautiful morning.

[Ms. Lucy]

No snow here yet--doesn't feel right!

I get crazy tired during my period as well--sometimes I physically can't get through a workout, I'm zapped.

ANyways, just wanted to stop in and see how your 4th day went--which reminds me, I need to get some peanut butter. DO you know what Natty PB is?? Everyone keep mentioning it--is it a brand?

Also, I'd check with Emma, but isn't it good to have some simple carbs after a workout--like a small piece of fruit?

Later!

[JLB04]

No snow here yet--doesn't feel right!

I get crazy tired during my period as well--sometimes I physically can't get through a workout, I'm zapped.

ANyways, just wanted to stop in and see how your 4th day went--which reminds me, I need to get some peanut butter. DO you know what Natty PB is?? Everyone keep mentioning it--is it a brand?

Also, I'd check with Emma, but isn't it good to have some simple carbs after a workout--like a small piece of fruit?

Later!

Sam- I am not sure about the Natty PB? I buy organic PB (natural) it is very good!

Not sure about the fruit???

[Ivey_Itch]

Hey, Fruit post workout is good. Like half a banana or something :) And i'm pretty sure Natty PB is just natural pb, no certain brand :D

[JLB04]

Thanks Ivey! I am really liking the oats with my whey after workouts ;)

Wow, had to drag myself home from the gym today - I am tired from the leg workout.You know that feeling when your trying to walk afterwards and you feel all wobbly and weird :)

Meal 1: .5 oats/6 whties/1tbsp. PB
Meal 2: .75 ff cc/.5 oats
Meal 3: 3.5oz. chicken/.5 rice/1tbsp. PB
Meal 4: 3.5oz. tuna/.5 rice
PWO: .75 c. skim milk/.5 oats/1 scoop whey
Meal 5: 9 whites/1tbsp. PB/veggies

Calories:~1673
Protein:~181
Carb:~155
Fat:~40.5

Leg Workout & Abs
* I thought I would list pounds as well tonight.

Squats: #65-15,#95-12,#105-12,#125-8

Lunges: 2 sets of 8 w/#25

SLDL: #50-12,#80-10,#80-12,#85-8

Extensions: #60-12,#80-10,#90-10

Hypers: 2 sets of 10 w/#25 (these are a killer)

Calves: Holding DB: #35-10,#45-10
Machine: 2 sets of 10 w/#60

Abs: Weighted decline (#10) supersetted w/Roman chair knee ups
3 sets of 12-15


warm-up - 5'
Cooldown - 5'

Now I know what it feels like not to want to do cardio after a weight session. You should be exhausted :) This is so different for me.

I am going to call a physiotherapist on Monday to make an appt. regarding my shoulder. I am thinking (according to the symptoms on the Internet) that it is a rotator cuff tendonitis - they claim you need to stretch and strengthen it.....well see.

[Emma-Leigh]

Wow, had to drag myself home from the gym today - I am tired from the leg workout.You know that feeling when your trying to walk afterwards and you feel all wobbly and weird :)
LOL!! That is what you want - you want to have to drag your sore butt home in an exhausted (but happy) state!


Meal 1: .5 oats/6 whties/1tbsp. PB
Meal 2: .75 ff cc/.5 oats
Meal 3: 3.5oz. chicken/.5 rice/1tbsp. PB
Meal 4: 3.5oz. tuna/.5 rice
PWO: .75 c. skim milk/.5 oats/1 scoop whey
Meal 5: 9 whites/1tbsp. PB/veggies

Calories:~1673
Protein:~181
Carb:~155
Fat:~40.5
Excellent!! :)

Ivey - As far as having fruit PWO - I have suggested a med nana instead of the oats (as this gives same amount of carbs as 0.5 cups oats - but it is only 110 cals) but Jenny likes the oats...

It is not really that much of a difference - the GI is very similar (a banana, unless it is REALLY ripe, is about 55 and rolled oats usually range between 55 and 75). The banana also offers the benefits of potassium and water as well as having the benefits of the readily available glucose/fructose that are less dependant on digestion for absorption...

The banana (or even 0.5 banana and 0.25 cups of oats) would be a better mix though, esp on days when workouts are REALLY intense...

And yes, natty PB just means 'natural' peanut butter, so a brand with no added oil, sugar or salt.


Leg Workout & Abs
Squats: #65-15,#95-12,#105-12,#125-8
Lunges: 2 sets of 8 w/#25
SLDL: #50-12,#80-10,#80-12,#85-8
Extensions: #60-12,#80-10,#90-10
Hypers: 2 sets of 10 w/#25 (these are a killer)

Calves: Holding DB: #35-10,#45-10
Machine: 2 sets of 10 w/#60

Abs: Weighted decline (#10) supersetted w/Roman chair knee ups
3 sets of 12-15

warm-up - 5'
Cooldown - 5'

Now I know what it feels like not to want to do cardio after a weight session. You should be exhausted :) This is so different for me.
Looks good!! :)


I am going to call a physiotherapist on Monday to make an appt. regarding my shoulder. I am thinking (according to the symptoms on the Internet) that it is a rotator cuff tendonitis - they claim you need to stretch and strengthen it.....well see.
Good!! I am going to keep nagging you about seeing someone too!!

I think it is this too (which is why I kept telling you it sounds like a rotator cuff injury) - which means you should not do any lifting of weights in an overhead movement... So, if you can, try to get an appointment before your next arms day...

If you can't get an appointment that soon, drop the shoulder press and do lateral raises instead. Change the DB flyes to a FLAT DB flye (or a low cable flye).... How sore is it with the lat pull down?

[JLB04]

Emma I don't think I will be able to see someone till next week hopefully......so I will make those adjustments for those particular exercises. With the wide Lat Pull-down it bothers me some....maybe to be on the safe side I should do one arm rows or seated rows, something like that?


I will also start implementing the lower calorie days TODAY....

1500 (130-135carbs) on Cardio and Non-Workout days
1700 (150-155carbs) on Weight days

We will need to talk about the HIGHER carb day next Wednesday...what exactly does that mean? Greater then 155carbs I assume but how much more? But I don't want to get ahead of myself:) Let's talk on Monday about it (well the details of it)

BTW, not feeling as crappy as I normally do when my period is coming....just tired but I can't decide if that's the workouts or the cycle :)

Today's workout will be one HIIT session (implementing the decrease in cardio) instead of doing another 45+ cardio session.

I'll post meals later.

[JLB04]

From my earlier post, I am starting to bring down my caloric intake some. So far so good today - Not super hungry.

Meal 1: 6 whites/.5 oats/1tbs. Almond Butter

AM: Cardio - HIIT on treadmill (running sprints w/jogging recovery)
5' warm-up
20' of 30sec sprints with 1' recoveries
5' cooldown - walking :)

Wow - hard HIIT workout (it was awesome) I felt like I was the only one there bustin my butt:)

PWO: .33 oats/.33 blueberries/1 scoop whey

Meal 2: .33 blueberries/.33 oats/.75 ff cc

Meal 3: .5 oats/1 scoop whey/.5 tbs. PB

Meal 4: .5 rice/3.5oz. tuna

Meal 5: 9 whites/veggies/1tbs. PB

Calories ~1540
Carb ~135
Protein ~168
Fat ~34

Tomorrow is an off day. I am going X-mas shopping with my Mom so I will pack all my food and keep busy and NOT REPEAT what I did last Sunday!

I'm making the protein bars tomorrow too.

[Ms. Lucy]

Hey, mind sharing your recipe for protein bars?

[JLB04]

Did anyone else have a hard time getting on this morning? I couldn't before I left for shopping....Here was the day;

Meal 1: .5 oats/6 whites/1tbsp. PB

Meal 2:.33 oats/.75 ff cc/.33 black berries

Meal 3: 3oz. chicken/.5 oats/1tbsp. PB

Meal 4: 1 Oatmeal Protein Bar (*Emma these were really good - I highly recommend them) (Cal 210, fat 3, carb 25, pro 22)

Meal 5: 9 whites/veggies/1tbsp. PB

Meal 5: .5 ff cc

Calories 1454
Carb 129
Protein 145.5
Fat 36

Shoulder feels somewhat better today, probably because its had two days off from weights. It really feels like I am pinching a nerve somewhat. I will call the doctor tomorrow morning to be on the safe side.

Tomorrow is Upper Circuit w/HIIT.

[Ivey_Itch]

Hey! yeah, i couldn't get on this morning either! It was driving me bonkers! :) You were not alone!

[JLB04]

Ivey, I'm glad it wasn't only me :)

Emma: Regarding tomorrow's upper circuit workout, what can I do to replace the wide lat pull downs?

Thanks,

[imperfectly_lou]

Sorry to hear you have a bad shoulder! Frustrating hey!

What about replacing wide grip lat pull downs with wide T-bar rows or seated cable rows? Would they hurt?

[bscrusher]

how about doing the pulldowns with one hand?

[Emma-Leigh]

Ivey, I'm glad it wasn't only me :)

Emma: Regarding tomorrow's upper circuit workout, what can I do to replace the wide lat pull downs?

Thanks,
As you are already doing 1 row movement I would try a straight arm straight-bar pull-downs. These will hit the lats without putting that stress on the delt. Just make sure you keep your shoulders DOWN and BACK. Start the movement from just above eye height and pull the bar down to your thighs (arms straight). Concentrate on pulling the bar down with your lats (and keep your arms STRAIGHT!)...

Here: Straight Arm Pull down (http://www.exrx.net/WeightExercises/LatissimusDorsi/CBStraightArmPulldown.html)

It is more of an isolation movement than the lat pull down, but it will be safer for your shoulder...

[JLB04]

Thank you all for your suggestions!

Lou as Emma said I already do the T-Bar in my routine and Bscrusher I am not sure I'm at that level yet - But Thank You!

Emma - sounds good - I am going to see how I feel tonight, maybe by not irritating it from the start it will feel better...to be on the safe side I am going to apply ice when I get home from working out. I am calling the Dr. this AM and will let you know when I can get in to see him

PS looking forward to the new routine starting next Monday :)

[Ms. Lucy]

Hey Jen,

You may also want to take an IB Profin or asprin before your workout. I take one before legs, to reduce the inflamation. SOMe sports therapist at the gym recommended it. I also ice it afterwards and have changed some exercises!

[JLB04]

Hey Jen,

You may also want to take an IB Profin or asprin before your workout. I take one before legs, to reduce the inflamation. SOMe sports therapist at the gym recommended it. I also ice it afterwards and have changed some exercises!


So doing these two things seems to keep you going? I do not want to have him tell me to stop working out (god forbid). I've changed some exercises and I'll ice it when I'm done...it's weird it just feels slightly weak, not really painful.

I got a Dr. appointment Wednesday morning - I am so happy he'll take me this soon!!!!

[Ms. Lucy]

I would definetly wait to hear from the doc--or at least do movements that don't hurt you. FOr me, it's just shin splints, and I can tolerate being a bit uncomfortable--but you can always make things MUCH worse if you keep going and through the pain. I was just thinking that if you did something minor, which cased some infammation, that may help--but don't push through pain, or you could end up worse. Sorry, I didn't mean it to sound like it was no big deal. I also need to see someone--but I'm horrible at actually scheduling things!

ANyways, hope your session goes ok!

[JLB04]

Well not too bad tonight...I didn't have the slight pain I had the last time I did my Upper circuit...changing up the exercises really helped ALOT! I am icing my shoulder now just to prevent swelling if there is any.

The HIIT was HARD -really felt like throwing up tonight, I know that's a good sign :)

Meal 1: .5 oats/6 whites/1tbsp. PB
Meal 2: .5 oats/.75 ff cc
Meal 3: 3oz. chicken/.5 oats/1tbsp. PB
Meal 4: 3.5oz. Tuna/.5 rice
PWO: .75 c. milk/1 scoop whey/.33 oats
Meal 5: 9 whites/veggies/1tbsp. Almond Butter

Calories ~1638
Carb ~ 151
Pro ~177
Fat ~35

Upper Circuit

WarmUp 5 min. on bike
Straight arm pull-downs #20-15,#30-12,#30-12,#40-10
Bench #65-12, #75-12,#75-12,#80-6 (da forgot to change the wt. on 3rd set)
T-Bar #30-12,#30-11
Flat DB Flye #15-12,#20-10,#20-10
Pull-Ups 3.5, 2.5 (ugh these suck I can't seem to get stronger at them!)
Lateral raises #5-12,#10-10,#10-10
Narrow push ups 15,12 (these are getting easy :)

Workout took 35 min.

HIIT on Elliptical
5 min. warmup
15 min. HIIT
5 min. cooldown

Well that's it for the day! Tomorrow is moderate cardio.

Emma how did the ratio's and workout look?

I am actually feeling pretty good, I don't think I am losing any weight but I feel better mentally.

[dmead]

When do all of you folks stop doing the bench press? It is designed to hurt you more than help you. Don't tell me it builds the pecs because most of the biggest competitors with huge chests did NOT get them through heavy benches. The world record holder, in the bench, does not have a huge chest. It hurts the rotator and keeps the surgeons in business. Wake up and smell the coffee.
Think about incline dumbells, declined dumbells, flyes, Hammer etc. Never go heavy because the rotator is not designed to support heavy poundages with out bad things happening.
OUT

[JLB04]

When do all of you folks stop doing the bench press? It is designed to hurt you more than help you. Don't tell me it builds the pecs because most of the biggest competitors with huge chests did NOT get them through heavy benches. The world record holder, in the bench, does not have a huge chest. It hurts the rotator and keeps the surgeons in business. Wake up and smell the coffee.
Think about incline dumbells, declined dumbells, flyes, Hammer etc. Never go heavy because the rotator is not designed to support heavy poundages with out bad things happening.
OUT


Emma????

[Emma-Leigh]

Well not too bad tonight...I didn't have the slight pain I had the last time I did my Upper circuit...changing up the exercises really helped ALOT! I am icing my shoulder now just to prevent swelling if there is any.
Good!! :)


The HIIT was HARD -really felt like throwing up tonight, I know that's a good sign :)
The throw up thing is good - it means you are pushing your 'lactate threshold' which is when your body is switching from aerobic to primarily anaerobic metabolism... Woo hoo!!



Meal 1: .5 oats/6 whites/1tbsp. PB
Meal 2: .5 oats/.75 ff cc
Meal 3: 3oz. chicken/.5 oats/1tbsp. PB
Meal 4: 3.5oz. Tuna/.5 rice
PWO: .75 c. milk/1 scoop whey/.33 oats
Meal 5: 9 whites/veggies/1tbsp. Almond Butter

Calories ~1638
Carb ~ 151
Pro ~177
Fat ~35
This looks ok. But I get slightly different ratio's... Rounding roughly:
Meal 1: 330 cals, 28g carbs, 29g protein, 11.5g fats
Meal 2: 275 cals, 32g carbs, 26g protein, 3.5g fat
Meal 3: 365 cals, 28g carbs, 31g protein, 13g fat
Meal 4: 210 cals, 23g carbs, 27g protein, 1g fat
PWO: 260 cals, 27g carbs, 36g protein
Meal 5: 220 cals, 2g carbs, 36g protein, 9g fat

Totals:
1660 cals
Carbs: 140
Protein: 185
Fats: 38



I am actually feeling pretty good, I don't think I am losing any weight but I feel better mentally.
Good to see! :) Your cycle might be screwing with things a little at the moment.. And we are only starting to drop cals lower now - so just be patient.

Aims for cals for tomorrow - 1500, 130 carbs...

Good luck for cardio tomorrow ok... And remember - as you are fit you don't really work out according to your 'heart rate maximum'.. You are better off judging the intensity for yourself so work out at a rate of effort as an 8 out of 10.

[Emma-Leigh]

When do all of you folks stop doing the bench press? It is designed to hurt you more than help you. Don't tell me it builds the pecs because most of the biggest competitors with huge chests did NOT get them through heavy benches. The world record holder, in the bench, does not have a huge chest. It hurts the rotator and keeps the surgeons in business. Wake up and smell the coffee.
Think about incline dumbells, declined dumbells, flyes, Hammer etc. Never go heavy because the rotator is not designed to support heavy poundages with out bad things happening.
OUT

What the??!! That is the biggest load of cow do-do I have heard in my life!!

You can not do ANY movement at the shoulder WITHOUT activating your rotator cuff - it is impossible! These muscles HOLD THE SHOULDER BLADE STABLE in EVERY movement you do - flyes, bench, lat pull down, dips!! You move your shoulder joint and YOU activate your rotator cuff muscles.

Using DBs is not going to be any different - if you do a DB press then you are doing the SAME movement as with a bar - it is a compound movement of the shoulder joint involving adduction at the shoulder and extension at the elbow.

Sure, flyes are an isolation movement - but they are a SHOULDER isolation movement (that is, they do not involve the elbow component of the movement)... SO YOU STILL ACTIVE THE ROTATOR CUFF!! :rolleyes:

If done incorrectly all of these exercises (especially INCLINE DB work) will cause impingement as well... There is nothing special about the bench that makes it more damaging...

And decline work - well??!! Arggg... Don't get me started!

You obviously have no idea about the mechanics of the upper body so do not come in to other peoples journals and try to 'scare' them against a perfectly safe exercise!

Also - Yes, doing bench is a chest exercise... But you don't do it just to 'get big pecs'. It is also an excellent triceps exercise, a stimulus for shoulder stabilisers (such the rotator cuff), a shoulder girdle abductor exercise (pec minor and serratus), a lat.dorsi exercise (depresses the shoulder), a deltoid exercise (helps the pec major) and an ab exercise (for core stability)!! So it is an excellent upper body workout - helping to co-ordinate the upper body and create muscle synergy...

BUT it only 'builds big pecs' if you maximise your hypertrophy stimulus - which means you do reps where the time under tension is between 45 and 75 seconds (which is why you do 8 to 12 sets at 3 sec up and 3 sec down for the moment - that means you your set takes between 46 and 72 seconds!!) AND then you eat enough calories to supply the muscles to FEED this growth!!

[JLB04]

What the??!! That is the biggest load of cow do-do I have heard in my life!!

You can not do ANY movement at the shoulder WITHOUT activating your rotator cuff - it is impossible! These muscles HOLD THE SHOULDER BLADE STABLE in EVERY movement you do - flyes, bench, lat pull down, dips!! You move your shoulder joint and YOU activate your rotator cuff muscles.

Using DBs is not going to be any different - if you do a DB press then you are doing the SAME movement as with a bar - it is a compound movement of the shoulder joint involving adduction at the shoulder and extension at the elbow.

Sure, flyes are an isolation movement - but they are a SHOULDER isolation movement (that is, they do not involve the elbow component of the movement)... SO YOU STILL ACTIVE THE ROTATOR CUFF!! :rolleyes:

If done incorrectly all of these exercises (especially INCLINE DB work) will cause impingement as well... There is nothing special about the bench that makes it more damaging...

And decline work - well??!! Arggg... Don't get me started!

You obviously have no idea about the mechanics of the upper body so do not come in to other peoples journals and try to 'scare' them against a perfectly safe exercise!

Also - Yes, doing bench is a chest exercise... But you don't do it just to 'get big pecs'. It is also an excellent triceps exercise, a stimulus for shoulder stabilisers (such the rotator cuff), a shoulder girdle abductor exercise (pec minor and serratus), a lat.dorsi exercise (depresses the shoulder), a deltoid exercise (helps the pec major) and an ab exercise (for core stability)!! So it is an excellent upper body workout - helping to co-ordinate the upper body and create muscle synergy...

BUT it only 'builds big pecs' if you maximise your hypertrophy stimulus - which means you do reps where the time under tension is between 45 and 75 seconds (which is why you do 8 to 12 sets at 3 sec up and 3 sec down for the moment - that means you your set takes between 46 and 72 seconds!!) AND then you eat enough calories to supply the muscles to FEED this growth!!


You Go Girl!

[Ms. Lucy]

lol Emma!

Jen--glad to hear you were close to puking :)! That's my favorite part of leg training. Though I'll have to try HIIT on the elliptical tonight since you mentioned it!

Great start for Monday!

[JLB04]

Okay just sitting here at work on lunch break reading everyone's journal - and its so cool :) Everyone is doing so well! I feel like were apart of an exclusive club.

Well, I will probably write this every month so bare with me, but I hate getting a cycle (I know its important:) just the swelling and bloating drives me insane really mess's with my head. Which is easy to do I might add....any ways, I am not going to weigh in this week which will make it about 4 weeks now (that is the longest I've gone all year) It actually feels good not to worry about it but truth be known I do have to get on it next week and redo my BF%. I am scared but the bloat should be gone, I know I am heavier since I started this adventure but I just hope that I am losing some inches. Clothing doesn't feel too much different a little tighter in the stomach though, most likely due to water retention. Gosh it confuses me.

I'll post my day tonight.

I will be starting a more serious rotation of calories/carbs this week;

Today 1500/130g carb
Wed 1600/150g
Th 1200/100g
Fri 1800/180g - YEAH HIGH DAY!
Sat 1500/130g
Sun 1200/100g
Mon 1800/180g

[StlBarbie]

Hey Girl,
You are doing so....well! Don't bitch about your cycle, I am sitting here wishing I could have one!!!! :( I am working hard to get it back with the increase in fat calories, etc........ Although, I hate this kind of "cycling" just like you, I know I am much better off with, than without! Dam, I still get bloated once a month but nothing........! I love reading your journal and I am so interested to see how you like the carb cycling. I am sure you will let us know! ;) Keep up the great job!
Barb

[SEADRA]

I havn't had a cycle in over a year. I lost it when I droped my calories to low, but It's been a year now and still no cycle. I actually wish I had it would make me feel more normal.

[JLB04]

Hey Girl,
You are doing so....well! Don't bitch about your cycle, I am sitting here wishing I could have one!!!! :( I am working hard to get it back with the increase in fat calories, etc........ Although, I hate this kind of "cycling" just like you, I know I am much better off with, than without! Dam, I still get bloated once a month but nothing........! I love reading your journal and I am so interested to see how you like the carb cycling. I am sure you will let us know! ;) Keep up the great job!
Barb

Barb - all I could do is laugh when I read this part "don't Bitch about your cycle"....very well put girl! I hear you. Thanks.

[JLB04]

I havn't had a cycle in over a year. I lost it when I droped my calories to low, but It's been a year now and still no cycle. I actually wish I had it would make me feel more normal.

Thanks Seadra, years ago I lost mine for 2 years and I know I did a lot of damage...so I've been there too. Your right I shouldn't complain - Thank you both!!!

[JLB04]

Here was my day;

Meal 1: 6 whites/1tbsp. PB/.5 oats
Meal 2: .33 oats/.75 ff cc/.33 raspberries
Meal 3: 3 oz. chicken/.5 tbsp. PB/.5 oats
* I didn't eat my tuna/rice because I wasn't hungry
Meal 4: .5 banana (pre workout)

Moderate Cardio Workout: 30 min. run (3.00 miles) & 20 min. stairmaster (level 15), 5 min. cooldown on bike TOTAL = 55 minutes

PWO: 1 scoop whey/.3 raspberries/.33 oats
Meal 5: 9 whites/veggies/1.5tbsp. PB

Calories ~1445
Carb ~134
Pro ~139
Fat ~35

Workout was awesome...I literally go in do my thing and leave - no more wasting time...yet it is much harder! I love it!!!
I did notice that my HR is higher and I'm sweating so much more due to cycle time.

I am liking the carb/calorie cycling too :) It takes more time in the evening for me to put together for the next day though. My husband is being very patient. Thankfully, but hey he knew what he married right?

My Dr. appointment is tomorrow AM - My shoulder hasn't hurt since Sunday ;)

[StlBarbie]

Barb - all I could do is laugh when I read this part "don't Bitch about your cycle"....very well put girl! I hear you. Thanks.

You can have the privledge of reminding me of that if I ever get mine back because I love to bitch about it! lol

[Emma-Leigh]

Here was my day;
Meal 1: 6 whites/1tbsp. PB/.5 oats
Meal 2: .33 oats/.75 ff cc/.33 raspberries
Meal 3: 3 oz. chicken/.5 tbsp. PB/.5 oats
Meal 4: .5 banana (pre workout)
PWO: 1 scoop whey/.3 raspberries/.33 oats
Meal 5: 9 whites/veggies/1.5tbsp. PB

Calories ~1445
Carb ~134
Pro ~139
Fat ~35
This still looks good! (even with the different meal)... I get basically the same calculations:
M1 330 cals, 28g C, 29g P 11.5g F
M2: 280 cals, 30g C, 24g P, 1g F
M3: 320 cals, 27g C, 29g P, 8.7g F
M4: 55 cals, 14g C
PWO: 235 cals, 25g C, 28g P, 1.7g F
M5: 225 cals, 3g C, 37g P, 13.5g F

TOTALS = 1445 cals [127g C, 147g P, 36.5g F]

Very impressed! ;)



Workout was awesome...I literally go in do my thing and leave - no more wasting time...yet it is much harder! I love it!!!
I did notice that my HR is higher and I'm sweating so much more due to cycle time.

LOL - that is what the gym is for! ;) To get in, get sweaty, have fun, feel exhausted and get out!!

By the way - what is your resting HR?? Oh yeah - and have you had your VO2 MAX tested before (you might have for your cycling)??



My Dr. appointment is tomorrow AM - My shoulder hasn't hurt since Sunday ;)Good luck!! I have my fingers crossed for you.

[JLB04]

Emma - Thanks, I will eat more around 1500 today with 130g carbs as well.

Tomorrow will be really low at 1200/80g and then Friday at 1800/180g (any thoughts on the meal plan?)

Regarding my Resting HR.....well, over the summer I would look at it more in terms of recovery the next morning. I would take it (still lying in bed) but wide awake. If this is what you mean it is usually in the low 50s. I do not think this has changed much because I wear my HR monitor on my way to the gym etc...and it has been as low as 54 in the car and this is at 6PM at night.

Never had my VO2 max done - would like to though :) I'll look into it (I might be able to)

The wind here is howling. I thought for sure we would lose power last night - it was nasty....at least it wasn't snowing!!

PS GOT IT! Yeah now I can get through it and feel better.

[Emma-Leigh]

Emma - Thanks, I will eat more around 1500 today with 130g carbs as well.
Great!


Tomorrow will be really low at 1200/80g and then Friday at 1800/180g (any thoughts on the meal plan?)
T'is on it's way via e-mail! ;)



Regarding my Resting HR.....well, over the summer I would look at it more in terms of recovery the next morning. I would take it (still lying in bed) but wide awake. If this is what you mean it is usually in the low 50s. I do not think this has changed much because I wear my HR monitor on my way to the gym etc...and it has been as low as 54 in the car and this is at 6PM at night.
Ok - you do know that you have to modify your training HR zone then. This is much better than the average female HR, so you have to train at a GREATER intensity to get the same benefits as someone your age that has the average RHR (which is about 80).

Most people just take 220 - age as their max. HR... But you are actually ment to take this one step further... That is:

Max HR = 220 - age = A
Heart Residual capacity = A - Resting HR = B

To calculate 75% HR zone = R.HR + (0.75 x B)
To calculate 80% HR zone = R.HR + (0.80 x B)
To calculate 80% HR zone = R.HR + (0.85 x B)


Never had my VO2 max done - would like to though :) I'll look into it (I might be able to)

It is not a big issue (although it would be cool to know - as you are a cyclist it would probably be very good!!)... If you do look into it, I will warn you that it is not a pleasant experience if they do it the 'proper' way!! (they hook you up to a treadmill and run you till you drop!!).

Anyway - I'm off to bed.

Night! :)

[JLB04]

Thanks Emma;

I recalculated my HR%

So roughly Moderate cardio should be ~155 HR
HIIT cardio should be ~161 greater HR

I was pretty close to those #'s when doing my cardio but this helps push me even harder.

I sen you an email regarding my Shoulder....let me know what yo think.

I'll post my day tonight.

[JLB04]

Ok,
Here's the deal as I know it so far...I went to the Dr. and he performed a bunch of exercises on my shoulder(s). Well it was quite obvious that my left shoulder is much weaker then my right, it kind of collapses when pushed the right way...He is 75% sure it is a tear and wants me to schedule an MRI. This Dr. works with athletes and stated that he would help me maintain my direction with lifting/body building if need be. If the MRI does show tear then he recommends surgery with therapy (3 months)...Now I am not sure what all this means, but he said I could continue to work out just no overhead movements which irritates it....My shoulder did not hurt while he was doing those movements with me, I have to think that if it was extremely bad I would have excrutiating pain. He seemed to think with the surgery/therapy that I would be able to continue my plan. I just don't like the unknown of if I will be laid up a week or two or what...I am getting a little stressed out over it even though I really don't know yet Ugh! I am such on a roll and I want to continue. I have to think positive -

Here was my day;

Meal 1: .5 oats/6 whties/1tbsp. PB
Meal 2: .5 oats/.75 ff cc
Meal 3: 3oz. chicken/.5 oats/.5 tbsp. PB
Meal 4: 1/4 c. rice/3oz. tuna
PWO: .33 oats/1 scoop whey
Meal 5: 9 whites/veggies/1tbsp. PB

~calories 1490
~carb 128
~protein 161
~fat 32

My goal was 1500 with 130g carbs today. Tomorrow is my first 1200/80g day - should be interesting considering I have a moderate cardio workout too;)

I did my lower circuit tonight as well, nothing much to report - used the same weight as last time. And it took 45 minutes again. I only did a 5 min. warmup and no cooldown, but I did stretch.

Okay stay positive this is only a bump in the road...thank god NO THANK EMMA for pushing me to have this looked at - In fact my Mother wants to thank you as well :) I am glad I am getting this taken care of now, I just want to keep moving in the right direction. What do you think Emma? Can we keep moving forward with working around the injury?


PS still waiting on the 1800/180g carb up day :) no pressure.

[Emma-Leigh]

Ok,
Here's the deal as I know it so far...I went to the Dr. and he performed a bunch of exercises on my shoulder(s). Well it was quite obvious that my left shoulder is much weaker then my right, it kind of collapses when pushed the right way...He is 75% sure it is a tear and wants me to schedule an MRI. This Dr. works with athletes and stated that he would help me maintain my direction with lifting/body building if need be. If the MRI does show tear then he recommends surgery with therapy (3 months)...
Ok. If it was that much weaker you obviously have a long term problem there that will need seeing too, but that is ok - don't get too worked up yet. Just go and get the MRI done and see where that takes you.

Did he say where he thinks the tear is specifically?? Which muscles/tendons?


Now I am not sure what all this means, but he said I could continue to work out just no overhead movements which irritates it....My shoulder did not hurt while he was doing those movements with me, I have to think that if it was extremely bad I would have excrutiating pain.
Don't think that 'for it to be bad it has to hurt A LOT!'... A little bit of discomfort can be just as bad in terms of repair and damage. And WEAKNESS is not a good sign in it's own right - it means you have lost the functional stability in that joint...

Now - I would also clarify with your doc EXACTLY what you can and can not do in terms of overhead movements. What is sounds like here is that, as long as it doesn't HURT then you can do it? Is that what he said? Or did he say NO overhead movements FULL STOP PLUS do not do anything that hurts it on top of that...??

You really need to get this straight otherwise you can do more damage and that would be worse than having to take it easy for a few weeks.



He seemed to think with the surgery/therapy that I would be able to continue my plan. I just don't like the unknown of if I will be laid up a week or two or what...I am getting a little stressed out over it even though I really don't know yet Ugh! I am such on a roll and I want to continue. I have to think positive...

Surgery is the 'last stage' in treatment. So it has to be beyond 'physical therapy' before they consider that option... Don't get stressed yet. Also, remember to ask your doctor (after the MRI) if there is an option other than surgery (that is, would it respond to physiotherapy??). You might not have to go that far.

And I'll just warn you that if it is a serious surgery then it will be more than a week or two for recovery. It will probably be 6 weeks of good physiotherapy and then a 'slow return' to lifting after that...

But that is no reason to get discouraged either!! You can still do cardio, and train your legs and keep your diet on track. Plus, if you get the go-ahead from the doc, then you might still be able to do some shoulder work as well!!

There is no reason to let this get in the way!! Hell - it just makes it more fun!! A little 'challange' to keep things interesting!

'View every challange as an opportunity'.

And - just think if you had of LEFT it!!! Then, 3 months from now - you would REALLY be in trouble!!!

STAY POSITIVE!


Here was my day;
Meal 1: .5 oats/6 whties/1tbsp. PB
Meal 2: .5 oats/.75 ff cc
Meal 3: 3oz. chicken/.5 oats/.5 tbsp. PB
Meal 4: 1/4 c. rice/3oz. tuna
PWO: .33 oats/1 scoop whey
Meal 5: 9 whites/veggies/1tbsp. PB

~calories 1490
~carb 128
~protein 161
~fat 32
Ok.... I would have droped some of the carbs from your meals 2 and 3. You want them focused more around your workouts. Remember - this is when you WANT the fuel!! It helps you workout to a greater intensity and you get more 'bang for your buck'. ;)

Next time what about:
Meal 1: .5 oats/ 6 whites/ 1tbsp. PB
Meal 2: .33 oats/ .75 ff cc/ 0.5c berries
Meal 3: 3oz. chicken/ 1 tbsp. PB
Meal 4: 0.5 c. rice/ 3oz. tuna
PWO: .5 oats/ 1 scoop whey/ 0.5c berries
Meal 5: 9 whites/ veggies/ 1tbsp. PB

~calories 1490
~carb 125
~protein 170
~fat 35


Tomorrow is my first 1200/80g day - should be interesting considering I have a moderate cardio workout too;)
You will be fine!! Just remember to focus your carbs early in the day and then pre/post workout... ;)

Now, tomorrow, when you do your cardio I want SWEAT... I want PAIN... I want you to SWEAR you are going to KILL me (if you make it out of the gym) for putting you through the pain!!

Got it??

:D


...thank god NO THANK EMMA for pushing me to have this looked at - In fact my Mother wants to thank you as well :)
LOL - You are welcome!! You can never be too cautious when it comes to your health!


I am glad I am getting this taken care of now, I just want to keep moving in the right direction. What do you think Emma? Can we keep moving forward with working around the injury?
P'ah. You know what?? You should not even QUESTION THIS!!

I would be peeved if you DIDN'T keep going!! Geezz... Do you think a piddly little shoulder thing is going to stop us?? REALLY?? Do you think it is going to stop YOU??? With what you want to achieve and with your determination? I should HOPE NOT! If you want something bad enough it is going to happen.... And the way to make it happen is to not even LET a thought of anything otherwise enter your head!

If you think you are not going to achieve it then we may as well all sit down and give up now!



PS still waiting on the 1800/180g carb up day :) no pressure.
Hmmm... I sent that via e-mail last night....???!!! Are you sure you didn't get an e-mail?

Grrrr... I am sure it will still be in my out box so I will grab it and re-send.

[Emma-Leigh]

Ok... Straight from the e-mail (cut and paste!) ;)

...If you wanted to do the 'all oats thing' then something like:

Meal 1: 0.75c oats, 6 whites, 0.25c berries [336 cal, 44g C, 28g P, 3.75g F]
Meal 2: 0.75c oats, 1 sc whey, 0.25c berries [350 cal, 44g C, 31g P, 3.75g F]
Meal 3: 3.5oz Chicken, 1tbs PB [230 cal, 2g C, 31g P, 11g F]
Meal 4: 0.75c oats, 3.5oz tuna [340 cal, 39g C, 31g P, 3.75g F]
PWO: 0.75c oats, 1 scoop whey, 0.5c berries [370 cal, 49g C, 31g P, 3.75g F]
Meal 5: 6 whites, 1tbs PB, vegetables [180 cal, 2g C, 25g P, 9g F]

Totals = 1806 cals, [180g C, 177g P, 35g F]



If you wanted some rice or something in there then you could take out
oats, replace it with something else (eg: rice) and add in a little more
fat. eg:

Meal 1: 0.75c oats, 6 whites, 0.25c berries [336 cal, 44g C, 28g P, 3.75g F]
Meal 2: 0.75c rice, 3.5oz chic, 0.25c berries [310 cal, 39g C, 29g P, 2.5g F]
Meal 3: 1 sc whey, 1.5 tbs PB [235 cal, 3g C, 31g P, 13.5g F]
Meal 4: 1c rice, 3.5oz tuna [310 cal, 46g C, 27g P, 1g F]
PWO: 0.75c oats, 1 scoop whey, 0.5c berries [370 cal, 49g C, 31g P, 3.75g F]
Meal 5: 6 whites, 1.5tbs PB, vegetables [220 cal, 3g C, 27g P, 13.5g F]

Totals = 1781 cals, [184g C, 173g P, 38g F]

You can also split the 0.5c berries that you have PWO into your pre-workout
as well (0.25c in each).

Or - decrease the oats and increase the berries... It is up to you.. they
are just guides.

They are not the same plan that Ivey is doing - so they are not 'TP' cycle
carb diets... But they follow a few of the same principles.

[JLB04]

Thanks for the positive reinforcement about moving forward.

And I didnt' get the email in my other box...weird huh? But thanks for posting it here:)

Just to clarify, as I was leaving the Dr. office I asked him about the workouts I was doing now, he said you can continue doing what your doing minus any overhead movements....I hope that helps. He said all pushing movements etc...were fine. He really wants to just see the MRI - and I really hope he's wrong! He also said you have probably had this tear (if that is what it is) for years!

Hypothetically let's say he comes back and says "yes" there's a slight tear;
Emma - when you say surgery is this really the last resort? He said that the area this tear would be in is very hard to treat with physiotherapy (almost like you can't get at it), only surgery would fix it....what do you think?

EDIT: he made it sound like I should have the surgery so I can accomplish my goals of weightlifting/bodybuilding....

He also said they prefer doing therapy first if they can....I don't know so confused about it. I am praying that if I have surgery that I am fit enough to come through it fast...I do think I can continue cardio, legs some other movements it's just when. My follow-up with him is December 22nd (after he reads the MRI) so I should have the exact terminology.

On the paperwork he gave me he marked the following two things,

Rotator cuff tear and impingement syndrome shoulder.....

Any who I am not giving up, you'll just have to help me through the days (if there are any) of no exercise to help me keep going in the right direction with leaning out :) I also hope I can do these exercises at the gym and not at Therapy....

OK, I'm jumping really ahead of myself....bottom line is he had no problem with me continuing to do what I was doing in the gym. He said nothing about PAIN when working out....So I am reading it as no Overhead movements i.e Overhead press, incline DB, all those exercises we took out aggravated it after a few days. And what I mean by that is not pain but some swelling in the joint.

Let's keep going and we'll just be careful with what movements I do. I can't wait to start it on Monday! When do you think you'll have it to me??? I must look at it a few days :) You know me.

[JLB04]

Emma - so your saying I should be very depleted today that CARDIO should be so hard I'll be swearing out there.............ok can't wait :)

I'll post my day later :)

[Emma-Leigh]

Emma - so your saying I should be very depleted today that CARDIO should be so hard I'll be swearing out there.............ok can't wait :)

I'll post my day later :)

LOL - No.... Not quiet. It is not as easy as that...

I am saying that I want you to work your butt off so you will be depleted AFTER the cardio session!!! 'Moderate' cardio should still be REALLY HARD. The moderate just means 'OK, this hurts A LOT, and I want to stop A LOT... but at least I am not going to barf'. ;)

So you are still be pushing yourself to work at 80% your maximum.

[JLB04]

Just got back from the gym, sitting here downing my protein shake big time! tastes sooooooooooooooooooooo good!

One thing I forgot to mention at the Dr. office was the only good thing, my blood pressure was 110/60 (the nurse says "well it doesn't get any better then that") made me feel good....needless to say it went down hill after that.

Here was my day:

Meal 1: .33 oats/6 whites/.5tbsp PB
Meal 2: 7 whites/.33 oats
Meal 3: 1tbsp PB/3oz. chicken
Meal 4: .33 oats/3oz. tuna
PWO: 1 scoop whey/.33 oats
Meal 5: LOTS of veggies/6 whites/1tbsp PB

Calories ~1234
Carb ~81
Protein ~148
Fat ~27

I can't wait to eat 1800 calories tomorrow :)

Workout: Moderate cardio
30' run (3.05 miles)
20' stairmaster (level 15)
5' bike cooldown

I kept my workout hard (146-155 HR) but not too hard...I definitely am tired, I really pushed myself on the run and stairmaster (I wanted to quit a few times but knew I wouldn't)

I'm trying not to focus too much on the shoulder right now, it doesn't hurt and I feel like "why" is this happeing but like Emma said this will be a challenge and I'm going to get through it...I am still praying (serious) that he is wrong!!!!

[Emma-Leigh]

Hey Jenny,

Diet and workout looked good!! :) Bet you can't wait for the carbies tomorrow!! :D LOL Mmmm... Oaties!!! Yummy!!

Make the most of it and use those carbies in the gym!!

In terms of your shoulder - We will be fine!! We can move around it!!
ps: I have sent you an e-mail! :)

[JLB04]

Got It! Lots to read but I love it....thanks Emma. I'll email you later when I have more time....off to x-mas shop with Mom.

Workout went well....I'll post later tonight.

[JLB04]

Day has been good...it always is when I take a vacation day from work:)

Today was a high cal/carb day

Meal 1:.75 oats/6 whites

(2hrs. later - Upper body circuit)

PWO: .75 oats/1 scoop whey/.25 raspberries

Meal 2: .75 oats/3oz. tuna/.25 raspberries

Meal 3: 3.5oz. chicken/1tbsp. PB

Meal 4: .75 oats/7 whites/1tbsp PB/some veggies

Meal 5: if hungry .5 ff cc

Cal ~ 1729
Carb ~ 180
Pro ~ 169
Fat ~ 34

Upper circuit: was pretty good, the only thing I want to mention is my pullups were stronger- yeah 1st set 4, 2nd set 3 (trust me that's better then before) and my narrow push ups are quite easy now I did 17, 12...

Cardio HIIT was tough (gosh I always get nauseous:)
Elliptical
Warm up 5 min.
HIIT 15 min.
Cool down 5 min.

I was so looking forward to this high day yesterday, but honestly I'm not that hungry in fact I feel like I am overeating a bit but that's ok because the next 2 days are 1500, 1200.

AND I have a new routine starting Monday - YEAH! its a 6 week plan!!!!

[Emma-Leigh]

Day has been good...it always is when I take a vacation day from work:)
:D Got to love those days!!


Today was a high cal/carb day
Meal 1:.75 oats/6 whites
(2hrs. later - Upper body circuit)
PWO: .75 oats/1 scoop whey/.25 raspberries
Meal 2: .75 oats/3oz. tuna/.25 raspberries
Meal 3: 3.5oz. chicken/1tbsp. PB
Meal 4: .75 oats/7 whites/1tbsp PB/some veggies
Meal 5: if hungry .5 ff cc

Cal ~ 1729
Carb ~ 180
Pro ~ 169
Fat ~ 34
Looks good... :D


Upper circuit: was pretty good, the only thing I want to mention is my pullups were stronger- yeah 1st set 4, 2nd set 3 (trust me that's better then before) and my narrow push ups are quite easy now I did 17, 12...
We should probably drop the chins - overhead movement... Although I s'pose it is not going to be a problem from now anyway...

Excellent progress on the push ups. You are over that '15' rep mark now!! Woo hoo. That is generally a signs that says - ok. Time to make this harder! ;)


I was so looking forward to this high day yesterday, but honestly I'm not that hungry in fact I feel like I am overeating a bit but that's ok because the next 2 days are 1500, 1200.

AND I have a new routine starting Monday - YEAH! its a 6 week plan!!!!

Which reminds me... You should take the next two days off totally if you can. No cardio - just active rest (do a stretch session or something like that). Want to start 'fresh' for the next week!! ;)

If you want - (if you are feeling over full) you can drop to 1200 for both days too... But this is only if you want and you are feeling it... But remember - you will only be 1500 on monday and 1200 on tuesday (you will not be getting another high day till Wednesday). So if you do not think you will last - then do 1300-1500 tomorrow.

[Ivey_Itch]

Looks like your doing great!!! :D

[JLB04]

Thanks Ivey!

Emma I took your advice and hung low today...all I did is 5 minutes on the bike and 15 minutes of stretching which really felt good.

Meal 1: .5 oats/6 whites/1tbsp. PB
Meal 2: .75 ff cc/.33 oats/.5 blue berries
Meal 3: 3oz. chicken/1tbsp PB
Meal 4: .5 oats/3oz. tuna
Meal 5: 9 whites/veggies/1tbsp. PB
Meal 6: most likely not, but if still hungry .5 ff cc

(without ff cc)
Calories ~ 1308
Carb ~ 102
Protein ~ 133
Fat ~ 34

Tomorrow is another rest day....Emma should I do any low intensity at all tomorow or completely take another day off? This is tough :)

I can't wait to attack Monday!

T

[Emma-Leigh]

Emma I took your advice and hung low today...all I did is 5 minutes on the bike and 15 minutes of stretching which really felt good.

Great! Rest days are just as important as your workouts! ;)


Meal 1: .5 oats/6 whites/1tbsp. PB
Meal 2: .75 ff cc/.33 oats/.5 blue berries
Meal 3: 3oz. chicken/1tbsp PB
Meal 4: .5 oats/3oz. tuna
Meal 5: 9 whites/veggies/1tbsp. PB
Meal 6: most likely not, but if still hungry .5 ff cc

(without ff cc)
Calories ~ 1308
Carb ~ 102
Protein ~ 133
Fat ~ 34
Excellent!! :)


Tomorrow is another rest day....Emma should I do any low intensity at all tomorow or completely take another day off? This is tough :)
Ummm... Ok. Which part don't you understand - the REST or the DAY??!! LOL

DO NOTHING!!! Have another stretch... do some meditation... REST!

[JLB04]

Meditation? :)

Okay don't laugh, but with my OLD way of thinking taking 2 days off back to back meant I was "soft"....and that I would get fat - silly isn't it! Thankfully I don't think that way anymore :)

[JLB04]

I wanted to mention this conversation I had with the Dr. I went to see at the spine & sports institute about my shoulder last week. When he found out that I lifted weights he basically "schooled" me in a few things,

He told me that using machines for lifting weights was the worst thing we could do for our bodies...especially the LEG PRESS. He said the leg press causes the most injuries of any machine out there, our bodies are not designed for this movement and we should never use it! He was pretty serious I might add...he also said free weights was the way to go due to the give and take, unlike machines you never travel the same lifting path. I thought it made a lot of sense and was just wondering what everyone else thought?

Emma I see we have the leg press in my new routine, what is your take on this?

[JLB04]

Emma - did you get my email from yesterday?

Today was a "projects" day around the house :) lots got done - Obviously it was a day off for me!

Meal 1: .5 oats/6 whties/.5 tbsp. PB
Meal 2: .33 oats/3oz. tuna/.5 tbsp. PB
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: .33 oats/3oz. tuna
Meal 5: 6 whites/veggies/1 tbsp. PB/.5 ff cc (adding it here due to time just so I get the extra 80 cals in, I hope this is ok, I know its not ideal)

Cal ~1224
Carb ~ 80
Pro ~ 136.5
fat ~32

I am feeling rested and quite good on 1200 cal/80 carbs...I never thought I could eat so little and not feel famished all day. I have fought a couple minimal urges about cookies :) Well, my husband and I were grocery shopping and I looked over at the cookies and went hmmmmm. then it passed. But then "hubby" says Jenny the ice cream is calling your name. I told him to shut up :) in a good way of course.

I am looking forward to tomorrow's workout...I have 60 min. of low intensity EARLY in the morning then weights in the afternoon.

I am also going to schedule my MRI for this week. bums me out :( but I should know exactly what it is.

On another note......................2 weeks binge free and feeling good about it!

[StlBarbie]

Jen,
It looks like you are doing very well and that this is agreeing with you - minus the whole shoulder thing! Most importantly, you sound HAPPY! Hope you have one terrific week and that you get some good news from the doctor! I'll keep you in my prayers!
Barb

[Emma-Leigh]

Emma - did you get my email from yesterday?
Arggg... Let me just check now - sorry!!



Meal 1: .5 oats/6 whties/.5 tbsp. PB
Meal 2: .33 oats/3oz. tuna/.5 tbsp. PB
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: .33 oats/3oz. tuna
Meal 5: 6 whites/veggies/1 tbsp. PB/.5 ff cc (adding it here due to time just so I get the extra 80 cals in, I hope this is ok, I know its not ideal)

Cal ~1224
Carb ~ 80
Pro ~ 136.5
fat ~32
This looks good!

Don't worry about combining the last 2 meals - it still only equates to 260 cals so it is not like it is a 'huge' meal! ;)


I am feeling rested and quite good on 1200 cal/80 carbs...I never thought I could eat so little and not feel famished all day. I have fought a couple minimal urges about cookies :) Well, my husband and I were grocery shopping and I looked over at the cookies and went hmmmmm. then it passed. But then "hubby" says Jenny the ice cream is calling your name. I told him to shut up :) in a good way of course.
I am glad you are not finding the cal cycling horrible! So far so good!!

LOL - about the ice-cream!! It is cheesecake that often calls my name! But it's great that you walked straight passed the cookies! :) YAY!


I am looking forward to tomorrow's workout...I have 60 min. of low intensity EARLY in the morning then weights in the afternoon. Eppp - How early is early??!! I hope you are not getting up at 3am to do it!!

And make sure you eat beforehand!!


I am also going to schedule my MRI for this week. bums me out :( but I should know exactly what it is.
No - this is a good thing!! It will let you know exactly what you are dealing with.


On another note......................2 weeks binge free and feeling good about it!
I know!!! **happy dance** Woo hooo!!! :D

[Ms. Lucy]

Hey Girl!

Looking good!

Let me knwo how the shoulder MRI goes! Interesting about the leg press info. Emma--I'm also interested in your take on this. I heard similar things about leg extensions and the knees. However, when was the body supposed to squat as much weight as we do or grow as much as some bbers do? A lot of it seems odd to me--but I love it!

[JLB04]

Emma any thought on the leg press question posted earlier?

I made my appointment today for my MRI, its on Friday. The woman asked me if I was claustrophobic, because your in this tight space for like 45 min. Great!

Today was a busy busy day...1500 calories was the mark,

AM Workout: 4:30AM Emma :) 60 min. on bike (70% intensity)

Meal 1: .5 oats/6 whites/1tbsp. PB
Meal 2: .75 ff cc/.33 oats/.5 blue berries
Meal 3: 3oz. chicken/1tbsp. PB
Meal 4: .5 rice/3oz. tuna
PWO: 1 scoop whey/.5 oats/.5 blue berries
Meal 5: 9 whites/veggies/1 tbsp. PB

Cal ~ 1583
Carb ~ 135
Pro ~ 162
Fat ~ 36.7

Tonights's workout was a "pull" (back & biceps) workout; it took me 30min. It had a few superset exercises...

Emma all I have to say is holy cow! after the first exercise I started sweating like I was doing cardio I couldn't believe it. I hope thats a good sign. I really pushed the weights, maybe a little too heavy but I am unsure of where to start on these new exercises. Also the short breaks was a killer on certain exercises...energy is feeling good. I am somewhat tired because I got up so early to do the low intensity but that will only be 1x/week. And in the past I would do that like 5 days a week- what was I thinking!

Emma - feeling satisfied with food today:)

Tomorrow is abs/35 min. of mod. cardio....

[Emma-Leigh]

Emma any thought on the leg press question posted earlier?
Well - any exercise is potentially harmful... even free weights. Free weights give you the benefit of being able to MOVE freely (and hence you are able to pick the path of motion) but they are also more difficult for some due to this factor (people with poor balance, those who are very new to weights)...

I have never heard of the leg-press being particularly harmful and if you use it correctly it should not be a problem... But I will look into it and see if I can find out any more information.

If you are concerned then we can change it...


I made my appointment today for my MRI, its on Friday. The woman asked me if I was claustrophobic, because your in this tight space for like 45 min. Great!
Good - friday is great. I am glad they fit you in before x-mas. Arggg... 45 mins... I would be stir-crazy climbing the walls by then!! Oh well - you can THINK about working out during that time! ;)


AM Workout: 4:30AM Emma :) 60 min. on bike (70% intensity)
Hmmm.... grumble... Fasted cardio... Grumble... Ok... Because you stayed at a lower intensity (70-75%) the no food beforehand is fine. If you go harder than this (80% or above) I want you to make sure you eat ok!!


Meal 1: .5 oats/6 whites/1tbsp. PB
Meal 2: .75 ff cc/.33 oats/.5 blue berries
Meal 3: 3oz. chicken/1tbsp. PB
Meal 4: .5 rice/3oz. tuna
PWO: 1 scoop whey/.5 oats/.5 blue berries
Meal 5: 9 whites/veggies/1 tbsp. PB

Cal ~ 1583
Carb ~ 135
Pro ~ 162
Fat ~ 36.7
This is really impressive. I likey!!


Tonights's workout was a "pull" (back & biceps) workout; it took me 30min. It had a few superset exercises...

Emma all I have to say is holy cow! after the first exercise I started sweating like I was doing cardio I couldn't believe it. I hope thats a good sign. I really pushed the weights, maybe a little too heavy but I am unsure of where to start on these new exercises. Also the short breaks was a killer on certain exercises...energy is feeling good.
That is a good sign! ;) That is what we want - lots of pain and sweat and tears!! LOL...

Don't hurt yourself with the weights - but I want you to be hitting those rep marks ok. You need to go to momentary muscle failure - which means you can not physically push out another repetition.

The shorter breaks are a great way to increase the overall work of the session too...



I am somewhat tired because I got up so early to do the low intensity but that will only be 1x/week. And in the past I would do that like 5 days a week- what was I thinking!
If you start to really hate the longer cardio thing tell me - we can organise something else ok!


Emma - feeling satisfied with food today:)
Great!! Two more days of lower cal and then you can have a high day...


Also - What do you think about doing mycomp the morning of the higher cal day... (before the carb bloat?).

It would have been ~1mnth from your last AND it will be the start of your new program... So it will be a good benchmark.


Tomorrow is abs/35 min. of mod. cardio....
Have fun!! Hit that cardio with lots of enthusiasm! ;)

I was also thinking we should add some core training on one of your abs each week - just to make sure you are engaging this correctly on your lifts... I can grab you a set of exercises and post them up/e-mail them to you if you want.

[JLB04]

Emma - No need to change leg press I was just curious as to what you thought.

Sorry about the fasted cardio, but like you pointed out it was very low intensity. What would I eat at 4:30AM before if I did 80% mod. cardio (1/2 banana?)

Trust me I am not hurting myself with weights :) I'm just making sure it is hard by the end...different for me that's all.

Core exercises sound great! email me them and tell me where to incorporate them into the weeks ok?

Regarding mybodycomp. Do you mean Wednesday morning (coming off of 1500 cal) or Saturday morning (coming off 1200 cal)? I have Friday off which would be a good day to do this or Saturday morning, what do you think? Gosh I hope I see some changes....

[JLB04]

Ok, I've been really following the plan with weights/diet..well I get on the scale yeterday and today and its STILL 135! First I gained 3lbs. from a month ago and secondly shouldn't it at least be dropping some? I am officially doing my BF% tomorrow so I will take measurements. I did however do a few and I think I'm down 1/2 inch in my knee and hip....just frustrates me that I should at least be seeing .5lb. or something.

My body must be whacked..I hate to think all this hard work won't amount to any results...anyone else ever been there? I'm not giving up its just disappointing. Maybe its too soon or maybe my body is being stubborn or maybe I'm on the cusp of changes WHO KNOWS!

I have a question regarding the thigh measurement. I see that the tape measure is supposed to but up against your butt??? I am not sure exactly where to put the tape measure - does anyone else know?

Also, the first time I did my measurements I don't think I did them ALL right...bummer huh? I may have my hubby do them because he is so anal :)

Meanwhile, really feeling the soreness in the biceps at the moment..I wish I felt it more in the back but I don't yet at least. Maybe I pulled too much with the bis.

That's it for now, I'll post my journal entry later tonight. Thanks for reading :)

EDIT: I don't want to sound too negative because I was going to stop doing that........I REALLY DO LOVE THIS LIFESTYLE.........I just want to see the results.

[Ms. Lucy]

Hey Girl!

Yeah, everyone understands that! It is frustrated and we're doing something our bodies don't like to do--but keep it up--it will happen! I used to think what if I gave up the countless times I didn't see the scale change or it went up! Well I'd still be at 145lbs and MISERABLE because I was overweight--now I'm tweaking--WE'RE tweaking. ANd yes, we're doing something extremely healthy that will keep us going well into our later years! I'm always amazed at seeing women 60+ who could kick my ass--And I love the laugh lines and all. I think there's nothing better than seeing a woman who has lived a good life, healthy and happy, and you can see it in her face. That's what I want. Sure, another 10 pounds would be great, but I want more to be good to myself (and others!) and be able to beat my grandkids up a mountain!

Anyways! About the, um, bum/thigh meausrement, you want to do that just where the bum meets the thigh. When I do measurements I do one flexed and one not flexed--not sure if that helps!

Anyways, gotta run for now! Meeting was moved back, but I still have a bit to do!

Take Care!

[JLB04]

Thanks Sam, I hope the meeting went well...I see they had something you could eat :)

Today was a low day;

Meal 1: .5 oats/6 whites
Meal 2: 7 whites/1tbsp. PB
Meal 3: 3oz. Chicken/1tbsp. PB
Meal 4: .33 oats/3oz. Tuna
PWO: .33 oats/1 scoop whey
Meal 5: 7 whites/veggies/1tbsp. Almond butter

Cal ~ 1235
Carb ~ 73
Pro ~ 156.5
Fat ~ 32

Not feeling totally hungry either, just ready to eat when I need too..

My workout was good -

Run - 35 min. (3.65 miles) 80-85% HR

ABS: Decline sit-ups: 4 sets of 12
ss Crunch
ss Sit-Up 3 sets of 15

Full sit-ups are quite hard I was surprised I could do them tonight, they weren't very pretty but I am sure they will only get better.

I had my first compliment at the gym tonight. Some woman who works with one of our trainers asked me how long I've been training :) She says I look very serious and fit :) That felt good!

My energy level was good tonight especially with the cardio, tomorrow is a high day 1800/180 carbs I wonder if I'll feel really full:)

Still trying to stay positive and hope for the best with my S L O W changes ugh....when I was in my 20s my body responded so much quicker I swear :)

I am doing my measurements in the AM so I hope it goes "ok"....I know my weight isn't that great but oh well keep going like the energizer bunny.

Emma: do you have those core exercises? Also let me know where to put them in my program, Thanks a bunch!

[Emma-Leigh]

Hey Jenny,

Diet and workout both look good. :) Keep it up!


I had my first compliment at the gym tonight. Some woman who works with one of our trainers asked me how long I've been training :) She says I look very serious and fit :) That felt good!
Wooo hoooo!!! **jig of joy**

That is GREAT!! Here you are telling us all you are 'huggggggeee' and you get complements like this!!! :rolleyes:

I swear - you have such a warped perception of yourself!! I wish you would post some piccies so we could all have the proof to tell you that you are crazy!!


Still trying to stay positive and hope for the best with my S L O W changes ugh....when I was in my 20s my body responded so much quicker I swear :)
That is just it - sometimes you will just respond slower to a program... don't get all worried just yet... lets see what your measurements say ok!! (and I say get Chris to do it - this is one thing you want to me anal about!! ;) ).


Emma: do you have those core exercises? Also let me know where to put them in my program, Thanks a bunch!Ahhh.. Thanks for reminding me - I'll try to get that ready for you tonight and send it over...

[JLB04]

Thanks Emma, your right about everything! I guess I just expected more weight changes - its hard when you hear about all those "other" programs people are on like WW, Atkins, The Zone blah blah blah and they lose weight so quickly. Don't get me wrong I don't want this path! I guess its like Sam says, we are making our bodies do something that it doesn't like just YET :)

Pics - maybe in a few more weeks....I would have to borrow my Mom's camera (That would be an awesome Christmas gift though...)

And regarding my warped perception - you hit the nail on the head! It stems from my anorexia days unfortunately when I used to think 100lbs was still too fat!

I am going to do my #'s shortly - I Can't wait to eat OATS today!!!!!

[Ms. Lucy]

Awesome job girl--those compliments are the BEST! I agree with Emma--post some pics--you're probably sporting a gorgeous body-lol. :) trust me, I get the pictures thing!

Diet looks spot on. I can't believe you're not hungry at 1200 cals or so!! But I suppose that happens when you cycle cals! You're doing better than me! I'm having a horrible "monthly" craving and actually snuck about a 1/4 cup of chocolate ice cream last night after dinner--which is VERY unusual for me, seeings how I don't really like ice cream (and felt it this morning-lol). But that's one big cheat in 2 weeks--I'm not killing myself!

Anywho, I'm sure your measurements will relfect your hard work! Keep it up and Hey--I'll post my pics if you post yours! : )

Lucy

[JLB04]

Oh Really SAM! I post if you post....let me think about that :)

I did my #'s this morning with the help of my husband - Here is the comparison (roughly 49 days from the last time) Also note that I am more consistent with diet right now so hopefully I'll make better progress this coming month:)

Jenny 10.27.04 12.15.2004 Change
Date Created 10/27/2004 vs. 12/15/2004 (49 day(s))
Measurements
Age 32 32
Sex F F
Height
65.98 in (1.68 m) 65.98 in (1.68 m)
Weight
132 lbs (60.10 kg) 134 lbs (61.00 kg) 2 lbs (0.90 Kg)
Neck
12.99 in (33.00 cm) 12.52 in (31.80 cm) -0.47 in (-1.20 cm)
Shoulder
40.00 in (101.60 cm) 38.50 in (97.80 cm) -1.50 in (-3.80 cm)
Chest
34.02 in (86.40 cm) 32.99 in (83.80 cm) -1.02 in (-2.60 cm)
Waist
25.98 in (66.00 cm) 25.98 in (66.00 cm)
Abdomen
30.00 in (76.20 cm) 29.49 in (74.90 cm) -0.51 in (-1.30 cm)
Hips
34.49 in (87.60 cm) 33.27 in (84.50 cm) -1.22 in (-3.10 cm)
Thigh
22.99 in (58.40 cm) 22.52 in (57.20 cm) -0.47 in (-1.20 cm)
Knee
14.02 in (35.60 cm) 13.74 in (34.90 cm) -0.28 in (-0.70 cm)
Calf
13.27 in (33.70 cm) 13.74 in (34.90 cm) 0.47 in (1.20 cm)
Ankle
7.76 in (19.70 cm) 7.99 in (20.30 cm) 0.24 in (0.60 cm)
Arm
10.00 in (25.40 cm) 10.51 in (26.70 cm) 0.51 in (1.30 cm)
Forearm
7.99 in (20.30 cm) 9.49 in (24.10 cm) 1.50 in (3.80 cm)
Wrist
5.98 in (15.20 cm) 5.98 in (15.20 cm)
Activity Level Extremely Active Extremely Active

Resting Metabolic Rate (RMR)
1,329 cals/day vs. 1,338 cals/day 9 cals/day
Your resting metabolic rate is the rate at which you burn energy or calories at rest.

--------------------------------------------------------------------------------

Total Calorie Burn (TCB)
2,459 cals/day vs. 2,475 cals/day 17 cals/day
Your total calorie burn is the total amount of energy or calories you burn each day. This includes your RMR and the calories you burn during daily activities or exercise. You can increase your TCB by increasing your activity level.

--------------------------------------------------------------------------------

Waist to Hip Circumference Ratio
0.75 vs. 0.78 0.03
Waist-to-hip ratio (WHR) is the ratio of a person's waist circumference to hip circumference. For most people, carrying extra weight around their middle increases health risks more than carrying extra weight around their hips or thighs. (NOTE: Overall obesity is still more risky than body fat storage locations or waist-to-hip ratio.) For men, a ratio of .90 or less is considered safe. For women, a ratio of .80 or less is considered safe.

--------------------------------------------------------------------------------

Lean Body Mass (LBM)
102 lbs (46.25 kg) 105 lbs (47.78 kg) 3 lbs (1.53 kg)
Lean Body Mass (also called "Fat Free Mass") is made up of your muscle, water, organs and bones. The primary goal of any weight loss program should be to conserve or increase lean body mass while reducing fat mass.

--------------------------------------------------------------------------------

Fat Mass (FM)
31 lbs (13.85 kg) 29 lbs (13.22 kg) -1 lbs (-0.63 kg)
Fat Mass is the total amount of fat you have on your body.

--------------------------------------------------------------------------------

Body Fat Percentage (BF)
23.05 % 21.68 % -1.37 %

[Sjade565]

Jenny -- Congrats, looks like you are really making progress. Do you know of a website that shows the proper way to take those measurements (like what is the difference between your waist and abdomen)? I would like to take my measurements tonight, and I want to make sure I do them correctly. Thanks!

[Ms. Lucy]

Well looky there!! Looks like someone has lost a bit of body fat AND inches.

Great job chica!

[JLB04]

Thanks Sam - I am going to keep at the same conistency for another 4 weeks and hopefully I'll hit the Teens!

Sjade565 - I used the chart on www.mybodycomp.com, you can open a free account and calculate your BF.

[StlBarbie]

Great job Jenny!!!! All of your hard work is really showing! So WHEN is it we get to see these pictures???????????????? :)

[Emma-Leigh]

Jenny 10.27.04 12.15.2004 Change
Date Created 10/27/2004 vs. 12/15/2004 (49 day(s))
Chest
34.02 in (86.40 cm) 32.99 in (83.80 cm) -1.02 in (-2.60 cm)
Waist
25.98 in (66.00 cm) 25.98 in (66.00 cm)
Abdomen
30.00 in (76.20 cm) 29.49 in (74.90 cm) -0.51 in (-1.30 cm)
Hips
34.49 in (87.60 cm) 33.27 in (84.50 cm) -1.22 in (-3.10 cm)
Thigh
22.99 in (58.40 cm) 22.52 in (57.20 cm) -0.47 in (-1.20 cm)
Knee
14.02 in (35.60 cm) 13.74 in (34.90 cm) -0.28 in (-0.70 cm)

Lean Body Mass (LBM)
102 lbs (46.25 kg) 105 lbs (47.78 kg) 3 lbs (1.53 kg)
Lean Body Mass (also called "Fat Free Mass") is made up of your muscle, water, organs and bones. The primary goal of any weight loss program should be to conserve or increase lean body mass while reducing fat mass.

--------------------------------------------------------------------------------

Fat Mass (FM)
31 lbs (13.85 kg) 29 lbs (13.22 kg) -1 lbs (-0.63 kg)
Fat Mass is the total amount of fat you have on your body.

--------------------------------------------------------------------------------

Body Fat Percentage (BF)
23.05 % 21.68 % -1.37 %
Let me see -
1. Lost inches from abdomen, hips and thigh.. (and boobies... but that is a good thing too in my opinion ;) )
2. Gained 3 lb of fat-free mass
3. BF% went down 1.37%


Pahhhh... I am never believing you again Jenny...!! :p

This is FANTASTIC!! **happy dance**

Congratulations chicka! If this isn't motivation to keep up the hard work I don't know what is!

[JLB04]

Thanks you guys..you made me feel good :)

Here was my high cal/carb day...what's funny is I didn't feel like I was overeating today...and yesterday when I only had 1200 cals/80 carbs I felt fine too...Its amazing what food cycling does.

Meal 1: .75 oats/.25 blue berries/6 whites
Meal 2: .75 oats/.25 blue berries/6 whites
Meal 3: 3.5oz. chicken/1tbsp. Almond Butter
Meal 4: .75 oats/3.5oz. tuna
PWO: 1 scoop whey/.75 oats/.5 blue berries
Meal 5: 6 whites/1tbsp. PB

Cal ~ 1810
Carb ~ 184
Pro ~ 180
Fat ~ 36

Tonights workout was legs (took me 30 minutes)

Warm-up 5 min. on bike

Squats 4 sets (15,12,12,10)
ssLeg Press w/Leg Extensions (3 sets of 10 / 3 sets of 15)
Lying Leg Curl 3 sets of 12
Calves (standing) 4 sets of 15

Cooldown - 5 min. on bike
Stretching

Felt pretty good, definitely sweated...I am feeling more "solid" if that makes sense. My body awareness especially with squats is feeling good (I don't know how else to explain it :)

Overall feeling quite good! Energy is good and cravings are minimal.

[JLB04]

Okay, I don't know about anyone else but I couldn't get on here for about 24 hrs....I think the board was down.

Here was my Saturday:

Meal 1:6 whites/.75 oats
PWO: .75 oats/1 scoop whey/.5 blue berries
Meal 2: .75 oats/6 whites/.25 berries
Meal 3: 3.5oz. chicken/1 tbsp. PB/.75 oats
Meal 4: 9 whites/1 tbsp. PB

Cal~ 1726
Carb ~ 182
Pro ~ 164
Fat ~ 34.5

I had a "Pull" workout and 35 minutes of cardio (stairmaster) @ 80% MHR.

Today is a low 1200/80 carb day and no scheduled workout...I am feeling really good with having no cravings at all! Blows my mind completely...I am also on 21 days of being BINGE FREE! Now when I look at sugary food i.e cookies etc...I kinda get grossed out with what I used to do. Its just not worth it to Binge.

My shoulder is still sore from Friday when they jabbed that 4 inch needle down in my joint - geez.

Any ways, I'll post my meals later tonight.

[Emma-Leigh]

Okay, I don't know about anyone else but I couldn't get on here for about 24 hrs....I think the board was down.
Hey Jenny - yeah, the boards went down! We lost all the posts made after about 16th Dec.... Arggg... I had made so many posts!!! Grrr...


Here was my Saturday:

Meal 1:6 whites/.75 oats
PWO: .75 oats/1 scoop whey/.5 blue berries
Meal 2: .75 oats/6 whites/.25 berries
Meal 3: 3.5oz. chicken/1 tbsp. PB/.75 oats
Meal 4: 9 whites/1 tbsp. PB

Cal~ 1726
Carb ~ 182
Pro ~ 164
Fat ~ 34.5

I had a "Pull" workout and 35 minutes of cardio (stairmaster) @ 80% MHR.
Meals look excellent! :D How was your workout?


Today is a low 1200/80 carb day and no scheduled workout...I am feeling really good with having no cravings at all! Blows my mind completely...I am also on 21 days of being BINGE FREE! Now when I look at sugary food i.e cookies etc...I kinda get grossed out with what I used to do. Its just not worth it to Binge.
I am so proud of you! You are doing wonderfully - you set your mind to it and you are squishing those cravings!! Congratulations!


My shoulder is still sore from Friday when they jabbed that 4 inch needle down in my joint - geez.
Arggg.. I hope it is not too painful...


Did you get my e-mail??

[JLB04]

Emma - Yep I responded...

[JLB04]

Meals:

Meal 1: 6 whites/.5 tbsp. PB/.5 oats
Meal 2: .33 oats/.5 tbsp. PB/6 whites
Meal 3: 3 oz. chicken/1 tbsp. PB
Meal 4: 3oz. tuna/.33 oats
Meal 5: .5 c ff cc/1 tbsp. PB/veggies/6 whites

*I combined the cottage cheese in this meal due to time.

Cal ~ 1211
Carb ~ 80
Pro ~ 136.5
Fat ~ 30.2

Emma - is this protein too low?

Also before I forget how is the core routine coming along? I really want to get stronger with these exercises.

[Emma-Leigh]

Meals:

Meal 1: 6 whites/.5 tbsp. PB/.5 oats
Meal 2: .33 oats/.5 tbsp. PB/6 whites
Meal 3: 3 oz. chicken/1 tbsp. PB
Meal 4: 3oz. tuna/.33 oats
Meal 5: .5 c ff cc/1 tbsp. PB/veggies/6 whites

*I combined the cottage cheese in this meal due to time.

Cal ~ 1211
Carb ~ 80
Pro ~ 136.5
Fat ~ 30.2

Emma - is this protein too low?
Hey Jenny

Diet looks good... Yeah the protein is boarderline low - I would definately not go below that (1g/pound) but as long as it does not happen too often that is ok.


Also before I forget how is the core routine coming along? I really want to get stronger with these exercises.
It is in the post! :)

[JLB04]

It was so freakin cold here today - when I left for work it was 0 degrees out without wind chill - yuck!

AM workout: 1 hr. bike trainer (70% MHR)

Meal 1: 6 whites/.5 oats/1 tbsp. PB
Meal 2: .75 ff cc/.33 oats/.5 blue berries
Meal 3: 3 oz. chicken/1 tbsp. PB
Meal 4: 6 whites/.5 rice
PWO: .5 oats/.5 blue berries/1 scoop whey
Meal 5: 9 whites/veggies/1 tbsp. PB

cal ~ 1570
carb ~ 135
pro ~ 162
fat ~ 36

Leg workout: Tough! I probably went a little lighter then I should have (but not that light:) because I was unsure of poundages with the tri-set/supersets:

Tri-set: hacks: 3 sets 20,20,20
DB reverese lunges: 3 sets 15,20,20
leg press: 3 sets 15,15,15

Super-set: SLDL: 3 sets 12,12,12
Leg curl: 3 sets 15,15,15

Calves on leg press: 3 sets 15,15,15,15 (I did 4 sets due to the 1st set being too light with weight)

Warmed up - 5' on bike and stretched afterwards.

I am tired :) tomorrow is a new routine as well "push" workout (chest,deltoids,triceps) and 1500 calories again.

Energy is feeling good and still not super hungry or anthing just kinda going with the flow...I do wish I looked leaner though but I know all in time.

PS got in a car accident on Saturday night - ugh! this teenager rammed me from behind - did I mention I was at a stop light, brake was on and everything! He actually pushed my car into the car in front of me (subbie sandwich:) Any ways, one more thing to deal with over the holidays since my bumper is now hanging down- I hate it when my car looks awful!

[Emma-Leigh]

It was so freakin cold here today - when I left for work it was 0 degrees out without wind chill - yuck!
0 degrees??!! EEK!! It was about 30 degree's here! **sweat**


AM workout: 1 hr. bike trainer (70% MHR)

Meal 1: 6 whites/.5 oats/1 tbsp. PB
Meal 2: .75 ff cc/.33 oats/.5 blue berries
Meal 3: 3 oz. chicken/1 tbsp. PB
Meal 4: 6 whites/.5 rice
PWO: .5 oats/.5 blue berries/1 scoop whey
Meal 5: 9 whites/veggies/1 tbsp. PB

cal ~ 1570
carb ~ 135
pro ~ 162
fat ~ 36
Looking good! :)

Arggg - I completely didn't answer a question you asked about the tune!!

Instead of the tuna (or whites) you can go for a good tofu (the stuff you can get here: 100g = 13.8g P, 1.5g F, 4.8g C) or some other lean meats (buffalo, goat, emu, deer, lean pork, lean turkey) or seafood (other white fish, shrimp, scollops, octopus, mussels).


Leg workout: Tough! I probably went a little lighter then I should have (but not that light:) because I was unsure of poundages with the tri-set/supersets:

That's ok! Leaves you room to increase weights next time! ;)


I am tired :) tomorrow is a new routine as well "push" workout (chest,deltoids,triceps) and 1500 calories again.
:( Hope you are not feeling too tired and icky! If you start to feel 'run down' tell me and we can plan you an active rest day somewhere ok!!



PS got in a car accident on Saturday night - ugh! this teenager rammed me from behind - did I mention I was at a stop light, brake was on and everything! He actually pushed my car into the car in front of me (subbie sandwich:) Any ways, one more thing to deal with over the holidays since my bumper is now hanging down- I hate it when my car looks awful!
ARgggg!!! Are you ok?? Did you get hurt?? Stupid teenager - grrrr... Did you get his name/insurance stuff or are you going to have to pay for it??

I hope it is not going to cost you too much money!!

[JLB04]

Emma: LOL I meant I was tired from the Leg workout not from the program :) I am fine today...

And YES! I got the squirt's insurance information - I am defintely not paying for this, Chris and I are fine too...it just really surprised us. The air bags didn't deploy, thankfully!

Gosh, I am just wondering when I will see more changes in my body, the funny thing is they may be happening but very slightly (microscopic) and those are hard to notice:)...I am assuming it takes about 3 solid months to really make gains. Any who, on with the day...

[Ms. Lucy]

I'm sorry to hear about your accident! I hope you're ok!! The weather sure has been brutal these past few days--at least here. Luckily it sounds like you're ok and the guy had insurance! Still stinks about the car though!

I hope the rest of the week is great--hopefully you have some time off and can just workout and relax!!

Take Care!

[JLB04]

Samantha - good to hear from you :)

Here was my day:

Meal 1: .5 oats/6 whites/1 tbsp. Almond butter
Meal 2: .33 oats/.75 ff cc/.5 blue berries
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: .5 rice/6 whites
PWO: 1 scoop whey/.5 oats/.5 blue berries
Meal 5: 9 whites/veggies/1 tbsp. PB

cal ~ 1568
carb ~ 134
pro ~ 162
Fat ~ 36

Tonights workout was tough - in a good way

Warm-up - 5 min. on bike

Super-set: Bench press 4 sets 12,10,10,10
Push ups 4 sets 10,10,10,10

Up-right rows: 3 sets of 12

Super-set: Cable flyes 3 sets 10
lateral cable raises 3 sets 10

Bench Dips: 1 set knee bent - 30 reps
2 set legs st - 15 reps
3 set legs on bench - 12 reps
* 30 sec. rest between

This was really tough - it took me approximately 35 minutes. I was feeling my left side weakness (shoulder) again on the bench press and cable flyes (grrr...) pisses me off - sorry :) Tomorrow is my MRI follow-up with the Doc. I am bracing myself for bad news - Chris thinks it won't be but who knows. I'll let you all know tomorrow.

PS I swear I had a good pump tonight when I looked in the mirror :)

I have cardio and a core workout tomorrow night...

[Emma-Leigh]

Meal 1: .5 oats/6 whites/1 tbsp. Almond butter
Meal 2: .33 oats/.75 ff cc/.5 blue berries
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: .5 rice/6 whites
PWO: 1 scoop whey/.5 oats/.5 blue berries
Meal 5: 9 whites/veggies/1 tbsp. PB

cal ~ 1568
carb ~ 134
pro ~ 162
Fat ~ 36
Diet is excellent as always! :) How is your hunger?



Bench Dips: 1 set knee bent - 30 reps
2 set legs st - 15 reps
3 set legs on bench - 12 reps
* 30 sec. rest between
WOW!! Impressive tricep strength! :)


PS I swear I had a good pump tonight when I looked in the mirror :)
LOL!!! You may well have - all that blood pumping!! :)


Good luck for the doctors tomorrow - my fingers are crossed for you. What ever the news is, just know that you can work around it ok!! It is not the end of the world!

[JLB04]

Thank you Emma I needed to hear that this morning and I'm serious! I am kinda scared - silly isn't it.

Yeah, my tris have alwyas been strong or at least they can handle a lot of pain :)

Well my cycle is 2 weeks away and because of that its starting to send my "evil" hunger pains (very slight though) I know they are not real so I'm avoiding them...I swear us women only get 1 week to enjoy without something going on in our bodies LOL...any ways, I have to get ready to go see the Doctor- I'll post afterwards! Brace yourself everyone.

[Ms. Lucy]

I'll keep my fingers crossed for ya!

[bigpump23]

how about some up to date pics?

[ms_mac]

Good Luck, Jenny! Please let us know how it went.

[JLB04]

Okay, I have a very small superior labral tear in the front which I guess is much better then in the back. He referred me to a surgeon who will tell me the whole story of whether or not I need surgery...the funny this is, is Yes its weaker but if its tiny maybe I could live with it ya know...I'll have to wait to speak with the surgeon of course which is next Tuesday (earliest I could see him).

Because I have no pain with it I have a feeling I will be given a choice as long as he tells me its not getting any worse (its already been 2 years ya know). the only thing I'm thinking about is that it really hurts my strength in terms of going up in #'s...so we'll see...in the meantime I'm still hitting my program hard :)

[StlBarbie]

Hey You! I am so....... glad to hear that surgery is not a must at this point!
One day at a time! So when do we get to see your pics Missy?
Are you excited and ready for Christmas???
Barb

[JLB04]

Send me your digital camera :)

[JLB04]

One more day then I have a looooong weekend - yeah!

Today was good (even with the dr. appointment.) I don't have pain just feel weakness on some lifts...I don't want to have surgery, I can still get a good workout without overhead movements if thats what it comes down to. Getting ahead of myself again - all I know right now is NO PAIN and feeling good :)

Here was the day:

Meal 1: .5 oats/6 whites
Meal 2: 6 whites/1 tbsp. PB
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: 3oz. tuna/.33 oats
PWO: .33 oats/1 scoop whey
Meal 5: 6 whites/veggies/1 tbsp. PB

cal ~ 1231
carb ~ 74
pro ~ 150
fat ~ 30.2

Feeling fine no hunger pains...I just don't get it. Like I said before I can eat 1800 calories feel fine then eat 1200 and feel fine. However, I am going to go a day later before eating 1800 calories again. So tomorrow will be 1500, then Friday - 1800, Sat - 1200, Sun -1200, Mon - 1200, tues-1800 we'll see how that goes. If I get too hungry with some many low days then I'll throw a 1500 day in on Monday and move the 1800 day not sure though. Just thinking outloud.

Workout: 45 minutes @ 80% MHR

25 min. run (2.60 miles)
20 min. Stairmaster (level 15)

Core exercises:
Static exercise - Emma I was a little better at this tonight. But I'm still quite weak with taking two body parts off the floor...it should get better with time I would think.

Dynamic exercise - I hope I did these right - do you have any pictures?

Functional exercises - wow, abs were really killing me here

All of this took maybe 5 minutes or so but I was exhausted and my muscles especially my ab area was sore through all of it. Kinda cool!

Tomorrow is a "Pull" workout and 25 min. of 90% MHR.

Emma: my energy level is still very good. I'm somewhat sore from my push workout last night but when I say sore its different. I feel more solid with my soreness - the soreness feels evenly distributed (does that make sense).

[ms_mac]

Jenny, do you mean THIS SAT you are eating 1200 calories! How the hell are you going to manage only 1200 calories on Xmas Day? Boy, I wish I had your willpower and commitment!

[Emma-Leigh]

Ahhh... Crap. More waiting!! Grrrr....


Today was good (even with the dr. appointment.) I don't have pain just feel weakness on some lifts...I don't want to have surgery, I can still get a good workout without overhead movements if thats what it comes down to. Getting ahead of myself again - all I know right now is NO PAIN and feeling good :)
Wait till you know what the other doctor sayss ok... If he recommends surgery I would strongly suggest you listen to him - as much as it might pain you to do so...

As your injury is old, it may not respond to physio and strengthening exercises.. So you could be weaker in that side for the rest of your life. Having the tear there can also put you at risk of tearing it further - or injuring the joint...

A few weeks in a sling will pale in comparison to years of pain and weakness further down the track.

Your training doesn't need to go out the window if you do go to surgery - you can still do one arm lifts. You can also do legs and abs. You can start some curcuit type training to keep your workouts intense.

Cardio will not really be effected - you will just not be able to run on the treadmill (too unsafe without two arms to balance). But the elliptical, stairmaster, bike and walking on the treadmill are all still available options.
Running outside will also be ok...

Lets just wait to see what the other specialist has to offer ok...


Here was the day:

Meal 1: .5 oats/6 whites
Meal 2: 6 whites/1 tbsp. PB
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: 3oz. tuna/.33 oats
PWO: .33 oats/1 scoop whey
Meal 5: 6 whites/veggies/1 tbsp. PB

cal ~ 1231
carb ~ 74
pro ~ 150
fat ~ 30.2
Brilliant! :)


Feeling fine no hunger pains...I just don't get it. Like I said before I can eat 1800 calories feel fine then eat 1200 and feel fine. However, I am going to go a day later before eating 1800 calories again. So tomorrow will be 1500, then Friday - 1800, Sat - 1200, Sun -1200, Mon - 1200, tues-1800 we'll see how that goes. If I get too hungry with some many low days then I'll throw a 1500 day in on Monday and move the 1800 day not sure though. Just thinking outloud.
Ramble away - they are sounding good to me! ;)


Core exercises:
Static exercise - Emma I was a little better at this tonight. But I'm still quite weak with taking two body parts off the floor...it should get better with time I would think.

Dynamic exercise - I hope I did these right - do you have any pictures?

Functional exercises - wow, abs were really killing me here
Just keep working on the static work. You will get stronger and your body will learn what muscles you need to 'switch on' in order to stabilise yourself.

I'll look around for some piccies for the dynamic exercises ok....

Hopefully your abbies/core should be a little tender tomorrow too! ;)



All of this took maybe 5 minutes or so but I was exhausted and my muscles especially my ab area was sore through all of it. Kinda cool!
5 minutes??? Eppp - Speedy!! Hmmm... Try it a little slower next time ok? The dymanic and functional exercises should be performed slowly so you can really work on activating your core and ab muscles...


Emma: my energy level is still very good. I'm somewhat sore from my push workout last night but when I say sore its different. I feel more solid with my soreness - the soreness feels evenly distributed (does that make sense).
Yeah - makes sense (in a non-sensicle kind of way! LOL). It is good that your energy is still high. It means we probably have the calorie balance at an ok level (not getting too energy drained) - although you should never be ravenous or really drained of energy, you should look forward to your high carb days and feel 'revitalised' after them.


Talk to you tomorrow!

[JLB04]

Jenny, do you mean THIS SAT you are eating 1200 calories! How the hell are you going to manage only 1200 calories on Xmas Day? Boy, I wish I had your willpower and commitment!

Mac: Yes! well it goes like this....our family doesn't make like a huge Thanksgiving meal on x-mas...it will be meat/veggies/potatoes - then Cheescake and I absolutely hate cheesecake. They know my diet and I am not really looking forward to eating crap on x-mas. That's just how it is at the moment - also there will be no trigger foods there for me :) that's a good thing. Ok rambling...but I'm not thinking like I have to "save" up to eat "bad" food this weekend, I'm just following my program its making me happy :)

[Mrs. Lucy]

Ugh. More doctors. That's why I hate to go--they always refer you to someone else. AT least it's looking more promising and you're able to workout!!

Have you guys been getting this snow--2 ft last night-lol. Crazy!

Anyways, I Just wanted to wish you a Merry Christmas and Happy New Year!!!

Glad to know your mealsa should go ok--send that cheesecake over if you don't want it--my FAVORITE!!!

[Emma-Leigh]

send that cheesecake over if you don't want it--my FAVORITE!!!

Me too - PLEASE send me the cheesecake!! Rich cheesecake with a caramel fudge topping and a cookie crust if you can!! **drool**

[JLB04]

Me too - PLEASE send me the cheesecake!! Rich cheesecake with a caramel fudge topping and a cookie crust if you can!! **drool**


Emma you and Sam are sick - Yuck! of course its homemade by my Mom :) Emma did I just find your weakness ?

[JLB04]

Man today was sooooooooooooooooooooooo boring at work...no one was around, no phone calls nothin! I got out at 4:45 PM (whoa 15 minutes early)...I have Friday and Monday off though:

Here is the day:

Meal 1: 6 whites/1tbsp. PB/.5 oats
Meal 2: .75 ff cc/.33 oats/.5 blue berries
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: 6 whites/.5 c. rice
PWO: .5 oats/.5 blue berries/1 scoop whey
Meal 5: 9 whites/veggies/1 tbsp. PB

Cal ~1570
Carb ~135
Pro ~162
Fat ~136

Ok, by now you may be asking yourself - Jenny how can you eat basically the same foods every day? Well the truth is I am very consistent in what I do..I really like the combination of foods and I'm such a creature of habit :)

Ok, the workout was really tough - in fact I'm having a hard time typing at the moment, thanks Emma.

Pull Workout:

Warmup - 5 minutes on bike
BB Rows: #45-12, #55-10, #65-10, #75-8 (started a little too light)
Seated cable rows (close grip): #60-12, #70-12, #70-12
Hypers: #20-15, #25-15, #25-15
Bent over DB flyes: #10-15, #12-12, #12-12
Biceps 21s: 3 sets of #30 with reps of 15!

*Emma: with the 21s I did a total of 45 reps for each set was this right instead of doing 21 reps? Because it freakin killed :) My arms were so pumped with blood and tired that I had a very hard time getting through my cardio session :)

Cardio: 25 minutes of running (2.85 miles) @ 90% MHR

Whew! I pushed it to get through this - it was the longest 25 minutes of my life today :) My shake was well earned tonight.

Tomorrow is a high calorie day for me 1800/180carbs along with legs & abs. My last high day was ~6 days ago. Lookin forward to it!

Emma - hunger was good today and energy was good lifting as well, but doing the 90% MHR after lifting (haven't done this yet) was really tough! I'm not complaining it was good to really push myself tonight, and I feel accomplished.

[Emma-Leigh]

Man today was sooooooooooooooooooooooo boring at work...no one was around, no phone calls nothin! I got out at 4:45 PM (whoa 15 minutes early)...I have Friday and Monday off though:
WOW!! 4 day weekend! Woo hoo!! :D



Here is the day:

Meal 1: 6 whites/1tbsp. PB/.5 oats
Meal 2: .75 ff cc/.33 oats/.5 blue berries
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: 6 whites/.5 c. rice
PWO: .5 oats/.5 blue berries/1 scoop whey
Meal 5: 9 whites/veggies/1 tbsp. PB

Cal ~1570
Carb ~135
Pro ~162
Fat ~136
Looks good Jenny. Although don't you think the fats are a little high!! LOL



Ok, by now you may be asking yourself - Jenny how can you eat basically the same foods every day? Well the truth is I am very consistent in what I do..I really like the combination of foods and I'm such a creature of habit
Don't worry - I am exactly the same! I basically eat the same thing for my meals each day (depending on workout/routine etc). And as long as you are getting all your required micro (vitamins and minerals) and macronutrients (fat, protein, carbs and fibre) then it doesn't really matter!

(this is, of course, only if you CAN change what you are eating when need be - if you find that you are OBSESSED about eating the exact same thing each day, every day, without being able to break routine when you need to - then it is a form of disordered eating and it is not a healthy thing ;) ).


Ok, the workout was really tough - in fact I'm having a hard time typing at the moment, thanks Emma.
Hee hee heee... What can I say - I'm evil... EVIL I tell you!



Biceps 21s: 3 sets of #30 with reps of 15!

*Emma: with the 21s I did a total of 45 reps for each set was this right instead of doing 21 reps? Because it freakin killed :) My arms were so pumped with blood and tired that I had a very hard time getting through my cardio session...
Yeah - shock technique designed to kill your biceps!! Um- No...!! I am not THAT evil!!! (please say you do not think I am that evil!!) But, after re-reading what I wrote I completely understand how you got that!! Eeeppp....

Oh my...

It was ment to be using 5 reps each section of the movement - with 15 reps total for the move - with 3 sets of the total 15 reps done at 30 to 60 second intervals!! So a total of 45 reps for the entire bicep work set!! You did 3 x that!!

Argggg... Oh boy - that would have killed!! Your poor biceps! LOL - God, I can't stop laughing... Sorry... But that is suicidal!!

Man that must of hurt.

LOL.

**cough**

Ok... I'm fine... I'll stop laughing now...

:D



Next time - lets just swap this to 2 sets of real 21's ok (so there is no confusion!!)

That means:
2 sets,
7 reps per part of the movement (total of 21 reps ber set)
30-60 secs rest between sets.



Tomorrow is a high calorie day for me 1800/180carbs along with legs & abs. My last high day was ~6 days ago. Lookin forward to it!
Arggg... 6 days!! Well done - you DEFINATELY need this high carb day! Especially following that workout! Your biceps alone will need that to get over today!!

LOL

**cough**

Sorry...


Emma - hunger was good today and energy was good lifting as well, but doing the 90% MHR after lifting (haven't done this yet) was really tough! I'm not complaining it was good to really push myself tonight, and I feel accomplished.
Ok... It is good that you are not totally drained - we want to avoid that feeling. But we will make a mental note though that 90% max cardio after a weight training session after 6 full days of low cal/carb is 'tough' and should not be done all that often!

[JLB04]

Emma I laughed throuh this whole post - first I can't believe I wrote 136 grams of FAT! I was like what is she talking about...36 is fine, THEN I looked and burst out laughing....THEN when I got to the 21s...I couldn't stop laughing with you :)............

See I told you my arms were tired when I was typing.

I agree 4 to 5 days is probably sufficient to go before a HIGH day! I will keep that in mind :)

Thanks for the "laughs" this morning :)

I'll post my day a little later I'm gonna go stuff my face with OATS :)

EDIT: while I was doing those reps of "45!" I was thinking to myself I can't believe she's making me do this...but then I said well she knows what she's doing LOL

[StlBarbie]

Merry Christmas Jen!!!

Girl you are really busting your butt! I am so impressed! :) Great job!
Of course, I am still waiting for those pics....you know I'll have to be passing that digital camera over your way! ;)

Have a wonderful Christmas and I am so.with you on the whole food thing!!!

Barb

[JLB04]

Thanks Barb! Have a great Christmas too!!!!

Awesome morning workout - it must be the extra oats from my re-feed day:)

Also my hubby gave me his first compliment today - Yeah! I was changing and he said he was "ogling" sp? me...he said I can't believe how thin your getting - now mind you I've gained 2lbs. since starting this:) but then he went on to say that I am really thinning out in from my shoulders to my waist :) made me happy...

Here's the day:
It's funny how on re-feed days I always feel SO FULL! but it must be done :)

Meal 1: .75 oats/.25 blue berries/6 whites
PWO: .75 oats/.5 blue berries/1 scoop whey
Meal 2: .75 oats/.25 blue berries/6 whites
Meal 3: 3.5oz. chicken/1 tbsp. PB/.75 oats
Meal 4: 6 whites/1 tbsp. PB

Cal ~1703
Carb ~184
Pro ~155
Fat ~35

Legs & ABS - really pushed today, sweated like a little piggy :)

This is the second time I've done this routine and I felt a difference with pushing myself and I worked much harder.

Warm-up - 5 minutes on bike

Tri-Set: Hack - 3 sets of 20 (don't know how much the sled weighs) #20,#40,#40
Rev. DB Lunges - 3 sets of 12 each leg - #20, #20, #20
Leg Press - 3 sets of 15 - #140, #160, #160 (without adding in weight of sled)

Super-Set: SLDL - 3 sets of 12 - #85, #85, #95
Leg Curl - 3 sets of 15 - #80, #80, #90

Calves: 3 sets of 15 on Leg press machine - #90, #140, #140

Took me 30 minutes.

ABS: Weighted crunch (#25lbs.) 4 sets of 12

Super-set: Sit-ups - 3 sets of 15
crunch - 3 sets of 15

Feeling good today! and shoulder HAS NOT been an issue for over a week now :) ....don't get it. Any ways, tomorrow is Christmas lots to do!

[Emma-Leigh]

LOL - I am glad you got a laugh out of it too!! ;) Sorry to laugh - but I was just sitting here reading it thinking 'this woman must think I am crazy!!'!!

How are your poor little biceps today? I hope they are not screaming too much!!


Also my hubby gave me his first compliment today - Yeah! I was changing and he said he was "ogling" sp? me...he said I can't believe how thin your getting - now mind you I've gained 2lbs. since starting this:) but then he went on to say that I am really thinning out in from my shoulders to my waist :) made me happy...
Woo hoo - See, extra weight does not always mean 'extra bulk'!

If you LOOK like you are thinning out up top then you must be - because your leg measurements were down.... So the change in your top half must be substantial to be visable!! Woo hoo!!



Meal 1: .75 oats/.25 blue berries/6 whites
PWO: .75 oats/.5 blue berries/1 scoop whey
Meal 2: .75 oats/.25 blue berries/6 whites
Meal 3: 3.5oz. chicken/1 tbsp. PB/.75 oats
Meal 4: 6 whites/1 tbsp. PB

Cal ~1703
Carb ~184
Pro ~155
Fat ~35
Looks good. No vege's but that is ok - your tummy comfort is more important!

By the way - you take a multivitamin don't you?? A good one with herbs and stuff in it as well?


Legs & ABS - really pushed today, sweated like a little piggy :)

This is the second time I've done this routine and I felt a difference with pushing myself and I worked much harder.

Warm-up - 5 minutes on bike

Tri-Set: Hack - 3 sets of 20 (don't know how much the sled weighs) #20,#40,#40
Rev. DB Lunges - 3 sets of 12 each leg - #20, #20, #20
Leg Press - 3 sets of 15 - #140, #160, #160 (without adding in weight of sled)

Super-Set: SLDL - 3 sets of 12 - #85, #85, #95
Leg Curl - 3 sets of 15 - #80, #80, #90

Calves: 3 sets of 15 on Leg press machine - #90, #140, #140

Took me 30 minutes.

ABS: Weighted crunch (#25lbs.) 4 sets of 12

Super-set: Sit-ups - 3 sets of 15
crunch - 3 sets of 15
?? How come you went for the second routine again (instead of rotating with the first routine)? Did you feel like hitting that one again?

It is not a problem - just curious...

Your leggies are pretty strong - all that cycling you have done has built you a really good strength base!


Feeling good today! and shoulder HAS NOT been an issue for over a week now :) ....don't get it. Any ways, tomorrow is Christmas lots to do!
Your shoulder will stop 'bugging' you are long as you don't 'bug' it! ;) And unless it is 'fixed' you will still have the weakness and you will never be able to do overhead lifts or moves without annoying it...

Anyway - I'll say it again... Lets just see what the doc says!

Enjoy your chrissy tomorrow!!

[JLB04]

Emma:

Actually I did have veggies in my last meal as usual last night - don't ask me why I didn't write that in :)

No I don't take a multivitamin...never have in my life.

Well, I did WEEK 2 like you said?? My leg routine will switch back to the first one this upcoming week #3...isn't that what you said to do...gosh I'm doing really poor at reading your program aren't I?.....oh what an idiot when you put 1st, 2nd etc...I thought you meant 1st week, 2nd week NOT 1st time, 2nd, 3rd time....I'll change that now - Oops!

I'll post later...got to get ready for the rents and Christmas!!!

[JLB04]

Christmas was awesome! I got a bunch of new Nike workout clothes - Yeah! and a Digital Body Fat Caliper...just have to figure it out now :), sweaters, jewerly....great presents!

I am off to my Brother's house very shortly...bringing my own chicken - I know...but that's what I want to eat, not Pork! Yuck...

[Emma-Leigh]

No I don't take a multivitamin...never have in my life.
Hmmm... Ok.... If you don't want to start taking one then that is fine, but there are usually 3 things I suggest every female take:
1. a good multivitamin
2. a good calcium (citrate with added hydroxyappitate)
3. fish oils

As your diet is pretty limited in food variety, and because you can not eat a lot of vegetables, I would consider taking a good multi-V to try to make up for any deficencies that could be developing...


Well, I did WEEK 2 like you said?? My leg routine will switch back to the first one this upcoming week #3...isn't that what you said to do...gosh I'm doing really poor at reading your program aren't I?.....oh what an idiot when you put 1st, 2nd etc...I thought you meant 1st week, 2nd week NOT 1st time, 2nd, 3rd time....I'll change that now - Oops!
Arggg... Sorry - I should have made that clearer. It is really no problem though! So don't worry to much about it...


I'll post later...got to get ready for the rents and Christmas!!!Hope you have a great day!!! Enjoy your chicken! ;)

[JLB04]

Here was the day: remember it was a cluster with timing of food etc...doing the best I could with being out of my element:

No workout - Day off.

Meal 1: .5 oats/6 whites/.5 tbsp. PB
Meal 2: .33 oats/6 whites/.5 tbsp. PB
Meal 3: veggies/3 oz. chicken/1 tbsp. PB
Meal 4: veggies/9 whites/.33 oats/1 tbsp. PB

Cal ~1155
Carb ~80
Pro ~124.5
Fat ~30.2


Tomorrow is a Push workout & 45 minutes of cardio - looking forward to working out tomorrow!

[Emma-Leigh]

Here was the day: remember it was a cluster with timing of food etc...doing the best I could with being out of my element:

No workout - Day off.

Meal 1: .5 oats/6 whites/.5 tbsp. PB
Meal 2: .33 oats/6 whites/.5 tbsp. PB
Meal 3: veggies/3 oz. chicken/1 tbsp. PB
Meal 4: veggies/9 whites/.33 oats/1 tbsp. PB

Cal ~1155
Carb ~80
Pro ~124.5
Fat ~30.2
Hey Jenny - I hope your chrissy was great!!

Your diet looks fine! Don't worry about it. The fats in each meal would have helped delay digestion down so the 4 meals (instead of 5 to 6) was ok and would not have done any harm at all. And although the protein was a little low, it is not going to hurt as it was only one day!



Tomorrow is a Push workout & 45 minutes of cardio - looking forward to working out tomorrow!
Have fun! :)

[JLB04]

oops I forgot to add the .5 ff cc too...that makes it somewhat better :)

[JLB04]

Well I broke down today and had a cheat meal...really enjoyed it too :)

Here was the day:

Meal 1: .5 oats/6 whites
PWO: .33 oats/1 scoop whey
Meal 2: 6 whites/1 tbsp. PB
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: Cheat meal (#'s?)

Cal ~ 2500

Due to the higher cal day...I am going to reduce calories for the next three days to 1200/80 carb, unless this sounds like a bad idea?

Workout: Push with 45 minutes 80%MHR

Tri-Set: Incline DB Press: #20,12,#25-10,#25-10,#25-10
DB Decline Press: #20-12, #25-10,#25-10,#25-10
Lateral DB raises: #8-12, #10-10,#10-10,#10-10

Front DB Raises: #12-12, #12-12, #10-12 (form started suffering especially on left side, so I went down in weight)

Tri-cep Pushdown: #40-8, #45-8, #45-8
Close Grip Bench Press: #50-12, #55-15, #55-15

Time: 35 minutes

Cardio: 30 minutes Stairmaster
15 minutes Elliptical

Tomorrow is 1 hour of 70-75% MHR and 1200/80 carb day...Bye!

[ChristinB916]

Jenny- Hey it's Christin... You've been helping with my journal on here, THX! I read the first post that you wrote when you started your journal and your past eating patterns sound a lot like mine!!! I am battling it right now though. =( some days are worse than others but hopefully I am getting better. I was wondering if you have ever read the book "when food is love" by Genneen Roth. I just thought that it was good. My therapist suggested it to me the last time I saw her because I actually mentioned something to her for the first time about my bad relationship with food. I am actually reading it again because I am trying to get it through to my head that I can't go on crash diets everytime I feel "fat" or think that I might be getting fat. That is what is hurting me. Don't get me wrong- I am passionate about fitness and a balanced diet, that is why I am changing my mind set. Anyways- sorry i keep going on and on about this. I have had a rough past few days! Thanks for your advice and support in my journal!
-Christin

[Emma-Leigh]

Well I broke down today and had a cheat meal...really enjoyed it too :)
Good for you!! It has been - what, 26 days or something of completely clean eating??!! Including CHRISTMANS DAY AND thanksgiving!!

You deserved this meal so I am glad you enjoyed it and you did not feel guilty. Especially after the work you have put into the last week.

I hope it was really yummy!


Due to the higher cal day...I am going to reduce calories for the next three days to 1200/80 carb, unless this sounds like a bad idea?
I would not go 'overboard' with the calorie restriction - you obviously needed a bit of a 'refeed' so just getting straight back onto the plan would be fine. Your next high carb day is in 2 days right (tuesday)? Well, maybe swap that to a 1500 cal day and then just leave it at that.

Just as 'one day of eating clean' will not make you ripped. One day of a 'treat' will not make you instantly blow out! :)

Only a few more days till you see the doctor right? How are you feeling about it? Have you thought of all the questions you want to ask him?

[JLB04]

Jenny- Hey it's Christin... You've been helping with my journal on here, THX! I read the first post that you wrote when you started your journal and your past eating patterns sound a lot like mine!!! I am battling it right now though. =( some days are worse than others but hopefully I am getting better. I was wondering if you have ever read the book "when food is love" by Genneen Roth. I just thought that it was good. My therapist suggested it to me the last time I saw her because I actually mentioned something to her for the first time about my bad relationship with food. I am actually reading it again because I am trying to get it through to my head that I can't go on crash diets everytime I feel "fat" or think that I might be getting fat. That is what is hurting me. Don't get me wrong- I am passionate about fitness and a balanced diet, that is why I am changing my mind set. Anyways- sorry i keep going on and on about this. I have had a rough past few days! Thanks for your advice and support in my journal!
-Christin

Christin - I am happy that I have been helping you without even knowing it - that is the beauty of this forum board :) It is a hard battle but one that is definitely WON with time and perseverance. If you ever need to talk or need some support please let me know...PS I have never read that book - actually I never saw a therapist for my binge problem.

[JLB04]

Good for you!! It has been - what, 26 days or something of completely clean eating??!! Including CHRISTMANS DAY AND thanksgiving!!

You deserved this meal so I am glad you enjoyed it and you did not feel guilty. Especially after the work you have put into the last week.

I hope it was really yummy!


I would not go 'overboard' with the calorie restriction - you obviously needed a bit of a 'refeed' so just getting straight back onto the plan would be fine. Your next high carb day is in 2 days right (tuesday)? Well, maybe swap that to a 1500 cal day and then just leave it at that.

Just as 'one day of eating clean' will not make you ripped. One day of a 'treat' will not make you instantly blow out! :)

Only a few more days till you see the doctor right? How are you feeling about it? Have you thought of all the questions you want to ask him?

Actually Emma - 27 Days :)

Also I didn't eat 2500 calories it was more like 2200 (hey that 300 makes a difference!) I will readjust my thinking :) of calorie level for this week so:

Today: 1200
Tuesday: 1500
Wednesday: 1200
Th: 1500
Fri: 1500
Sat: 1200
Sun: 1800

How's that look? like you said I just changed the Tuesday 1800 (originally) to 1500...

I have been thinking a lot about the Dr. appt. tomorrow I am quite scared about it...almost to the point where I don't want to go and find out - but I will. Today I will write all my questions down in a notebookand take it with me and TAKE NOTES! He'll think I'm crazy or something, "excuse me but can you spell that!".....etc...

Oh I forgot to tell you that in yesterday's workout when I did the tri-set; by the time I got to lateral DB raises my shoulder area/delts?? looked great! they are starting to sculpt - it was exciting (of course under load)...also my new workout pants were smalls (4 to 6) by NIKE and they Fit!!!!

I feel "ok" about my cheat yesterday...some sweet treats :) but it was under control. Still a little more cals then I would have liked (~400). But not crazy...today is my long, low MHR day :)

Talk on ya tomorrow!!!

[StlBarbie]

I'm with Emma.. if anyone has earned a good cheat meal........it is most certainly you! Jen...you are doing awesome.......and how cool on the pants!
:)

[ChristinB916]

It's a good book but you look like you are doing awesome already... I hope I can get there!!! I see a therapist because of anxiety issues that I have sometimes... I mentioned somethin about my eating and she was concerned and told me about the book... and now we are gonna talk about it more because it obviously is something i'm dealing with. Thanks for the motivation, you have showed me that it IS possible to change/break the habit. That's exactly what I am aiming for... Have a great day!!!

[JLB04]

It's a good book but you look like you are doing awesome already... I hope I can get there!!! I see a therapist because of anxiety issues that I have sometimes... I mentioned somethin about my eating and she was concerned and told me about the book... and now we are gonna talk about it more because it obviously is something i'm dealing with. Thanks for the motivation, you have showed me that it IS possible to change/break the habit. That's exactly what I am aiming for... Have a great day!!!

Christin: Your Strong and Tough remember that! Something I learned from Emma, do not let this control your life or beat you down, WE have all the control:)

[Ms. Lucy]

Hey Girl--hope you had a great Christmas!!!

DOn't feel bad about writing down question, I think it helps. When I went to see the doctor about migraine problems, I actually found that because I had a list of symptoms and concerns, they actually listened better (and I made them put it in my chart). Doctors are great, but like us, may forget to tell us something that to them is so standard, but we don't know--so list-away!

How's your calories cycling going? It's actually very similar to the one outlines in "Body Sculpting Bible for Women!" Emma's done an awesome job--you diet looks spot on!

Catcha Later

[JLB04]

Today went fine...

Meal 1: 7 whites/.33 oats
PWO: .5 oats/1 scoop whey
Meal 2: 6 whites/1 tbsp. PB
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: .33 oats/6 whites
Meal 5: 7 whites/veggies/1 tbsp. PB

cal ~1248
carb ~74
pro ~157
fat ~30.2

Workout: 30 min. Running (2.61 miles) 70-75% MHR
30 min. Stairmaster 70-75% MHR

Nice and easy today...it was nice to just jog/run today....tomorrow is a full night at the gym with a Pull workout, Abs and 45min. of 80% MHR (1.5hrs.)

I go back to work tomorrow too..bummer. I'm kinda liking this 4 day vacation...but I'm off Friday again Yeah!

I'm feeling "ok" about my cheat on sweets yesterday...I don't think I did too much damage. Actually not really into eating anything sweet for awhile now. I think I just needed to if that makes sense.


Tomorrow is the BIG DAY! DOCTOR!!!! wish me luck! I think I'm gonna need it unfortunately :(

[Emma-Leigh]

Actually Emma - 27 Days :)
Eep - Sorry!! 27!! :D


Also I didn't eat 2500 calories it was more like 2200 (hey that 300 makes a difference!) I will readjust my thinking :) of calorie level for this week so:

Today: 1200
Tuesday: 1500
Wednesday: 1200
Th: 1500
Fri: 1500
Sat: 1200
Sun: 1800

How's that look? like you said I just changed the Tuesday 1800 (originally) to 1500...
Looks good to me - if you find you are getting too drained by Thursday then you can always swap friday and sunday around too... Just play it by ear.


I have been thinking a lot about the Dr. appt. tomorrow I am quite scared about it...almost to the point where I don't want to go and find out - but I will. Today I will write all my questions down in a notebook and take it with me and TAKE NOTES! He'll think I'm crazy or something, "excuse me but can you spell that!".....etc...
Don't be scared - the information he will provide you will will help to arm you with the knowledge you need to make the decision that is right for you.

Good about the notebook - and it is actually an EXCELLENT idea to take notes. You could even take a little dictaphone recorder and record what he says (I know people who do this). You only remember about 7% of what is said in these situations - so taking notes or a recording is going to ensure you walk away with more.


Oh I forgot to tell you that in yesterday's workout when I did the tri-set; by the time I got to lateral DB raises my shoulder area/delts?? looked great! they are starting to sculpt - it was exciting (of course under load)...also my new workout pants were smalls (4 to 6) by NIKE and they Fit!!!!
Those tri-sets are real killers! They really get the blood pumping! Does wonders for vascularity and 'fullness' of your muscles!! LOL :D

Woo hoo!! **happy dance** That is excellent news about your pants!! Eeep 4 to 6!! That is tiny!

These both bode well for your next measurements! ;)

[Emma-Leigh]

Today went fine...

Meal 1: 7 whites/.33 oats
PWO: .5 oats/1 scoop whey
Meal 2: 6 whites/1 tbsp. PB
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: .33 oats/6 whites
Meal 5: 7 whites/veggies/1 tbsp. PB

cal ~1248
carb ~74
pro ~157
fat ~30.2
Excellent ratio's here! :)

LOL - you must be known as the 'egg and oat' girl at your local supermarket!
(don't worry - I am the oat, tuna and cottage cheese girl at mine ;) ).


Workout: 30 min. Running (2.61 miles) 70-75% MHR
30 min. Stairmaster 70-75% MHR

Nice and easy today...it was nice to just jog/run today....
This is why I have given you a few 'easier' days like this. It is good to have these 'lower intensity' days. They are similar to 'active recovery' sessions - it gives your nervous system a bit of a break.



I'm feeling "ok" about my cheat on sweets yesterday...I don't think I did too much damage. Actually not really into eating anything sweet for awhile now. I think I just needed to if that makes sense.
Good about not feeling bad. You have no need to feel bad. You would not have done any damage with 2200 cals worth of food and you need to have those days of 'normality' every once and a while.


Tomorrow is the BIG DAY! DOCTOR!!!! wish me luck! I think I'm gonna need it unfortunately :(
Take a deep breath. Make notes. Listen to what he has to say.

It will all be fine.

You are strong enough tol cope with what ever the outcome is!

Good luck.

[JLB04]

Ok, well here's the deal

1. It is a labral tear
2. my shoulder is somewhat unstable
3. Does not recommend surgery at this time
4. Wants me to start PT ASAP to try to strengthen the shoulder to reduce the instability :)

That made me happy :))) due to no pain and full range of motion he said let's do physical therapy and after 6 weeks we'll see if its getting better. He didn't seem to think I would need surgery (unless I really wanted to go through with it)...I am starting PT next Monday evening (2x/week)

Emma: Can we look at my workout schedule for weeks #5 and #6?

For instance, let's say I have PT every Monday and Wednesday and/or Thursday nights, can we work with shifting my other workouts around some?

I will have a better idea of scheduling next Monday once I meet with the phsiotherapist.

He also laughed when I told him what the other Dr. said about my bones still growing...He said "I don't think so"...

Talk to you later.

[Ms. Lucy]

Great News!!

Good thing you checked it out before it could get worse.

You must be relieved!

[JLB04]

Sam- Somewhat relieved he's not prescribing surgery but PT.

Today:

Meal 1: .5 oats/1 tbsp. PB/6 whites
Meal 2: .33 oats/.75 ff cc/.5 blue berries
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: .5 rice/6 whites
PWO: .5 oats/.5 blue berries/1 scoop whey
Meal 5: 9 whites/1 tbsp. PB/some vegs

Cal ~1570
Carb ~135
Pro ~162
Fat ~35.7

Workout: Long one tonight (whole thing took 1.5 hrs.)
Pull workout:

t-bar: #25-12,#40-10,#40-10,#42.5-8
Superset:
Wide cable rows: 60-10, #70-10, #70-10
St. arm pull downs: #30-15, #35-12, #35-12

Rev. DB rear delt flyes: #12-12, #15-12 (barely), #12-12
Superset:
ez-bar curl: #15-10,#20-10,#25-10,#25-10
Hammer curls: #10-15, #12-15,15,15 * these are killers!

ABS:
Decline sit-up: 3 sets of 12
Superset:
Crunch: 3 sets 15
Reverse Crunch: 3 sets 15

Cardio: 45 minutes @ 80% MHR
40 min. Stairmaster
5 min. bike (cooldown)

Lifting took me 30 minutes....Just an observation I wasn't in a great mood, then I walked into the gym and smiled...Its definitely a home away from home :) makes me forget about things.

Any ways, my PT is right in the same village that I live! They can't see me till next Monday @ 8PM. We'll see - should be interesting - I'm just praying it really helps build some strength.

[Emma-Leigh]

Ok, well here's the deal

1. It is a labral tear
2. my shoulder is somewhat unstable
3. Does not recommend surgery at this time
4. Wants me to start PT ASAP to try to strengthen the shoulder to reduce the instability :)

That made me happy :))) due to no pain and full range of motion he said let's do physical therapy and after 6 weeks we'll see if its getting better. He didn't seem to think I would need surgery (unless I really wanted to go through with it)...I am starting PT next Monday evening (2x/week)
WOO HOO!! That is GREAT news that he is hopeful about PT to get your strength up.

I am so happy!! Did you ask about what you can do at the gym? Did he put any restrictions on your training?


Emma: Can we look at my workout schedule for weeks #5 and #6?

For instance, let's say I have PT every Monday and Wednesday and/or Thursday nights, can we work with shifting my other workouts around some?
Yep - well, week 5 was going to be VERY different to what you are doing now (it is a de-loading week). After your 8 or so weeks of heavy weight training, week 5 will be two 'lighter' full body workouts with a few sessions of LIGHT cardio thrown in. It gives your body a chance to 'catch up' and will give your nervous system a bit of a break.

Week 6 is still 'in the works' but we can easily work around a PT schedule.



He also laughed when I told him what the other Dr. said about my bones still growing...He said "I don't think so"...;) Thought as much!


Today:

Meal 1: .5 oats/1 tbsp. PB/6 whites
Meal 2: .33 oats/.75 ff cc/.5 blue berries
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: .5 rice/6 whites
PWO: .5 oats/.5 blue berries/1 scoop whey
Meal 5: 9 whites/1 tbsp. PB/some vegs

Cal ~1570
Carb ~135
Pro ~162
Fat ~35.7
Excellent!!


Workout: Long one tonight (whole thing took 1.5 hrs.)
Pull workout:
t-bar: #25-12,#40-10,#40-10,#42.5-8

Superset:
Wide cable rows: 60-10, #70-10, #70-10
St. arm pull downs: #30-15, #35-12, #35-12

Rev. DB rear delt flyes: #12-12, #15-12 (barely), #12-12

Superset:
ez-bar curl: #15-10,#20-10,#25-10,#25-10
Hammer curls: #10-15, #12-15,15,15 * these are killers!

ABS:
Decline sit-up: 3 sets of 12
Superset:
Crunch: 3 sets 15
Reverse Crunch: 3 sets 15

Cardio: 45 minutes @ 80% MHR
40 min. Stairmaster
5 min. bike (cooldown)
Looks good!! How are the straight arm pulldowns? Are they hitting your lats? Do you have any shoulder pain when you do them?


Lifting took me 30 minutes....Just an observation I wasn't in a great mood, then I walked into the gym and smiled...Its definitely a home away from home makes me forget about things.
I feel the same way - can't help but get excited everytime I step into the gym!! God I love what we do!

And you know that when you can't stop thinking about training and when you get 'gym itch' after two days off, that you really are 'addicted'!! :D


Any ways, my PT is right in the same village that I live! They can't see me till next Monday @ 8PM. We'll see - should be interesting - I'm just praying it really helps build some strength.
I am sure it will. If you get yourself a good physio they can help stretch and strengthen your shoulder and you will find that the stability will improve within 4 to 6 weeks!!

If he/she gives you exercises to do in the gym then we can also incorporate them into your routines - so don't stress!