Silverfox's Journel

[silverfox848]

I've been lurking on this forum for quite a while, but this is my first attempt at keeping an online fitness journal. Over all I'm not interiorly sure what my goals are. At the moment I'm gaining muscle. Probably at some point I'll decided to lose some of my excess fat. I'm 5'5 and I weigh 130 pounds. One of my limitations is that I don’t have access to a gym so my equipment is really limited. Like on my leg day I can’t do some of the better leg exercises since I don’t have heavy enough weights. This week I started trying to break my meals into 6 meals. So I’m still playing around with my diet. One more thing is that I am Gluten Intolerant which means that I can’t eat; wheat, oats, barley, corn, or peanuts. So I’m sure my diet probably looks a tad odd. Any helpful advice is welcome.

11-29-04
Meal #1 9:00 am Fried egg, and a cup of brown rice.
Workout. One legged squats 2x12 30 lbs, stiff leg deadlifts 3x12 40 lbs, one legged calf rises 3x12 30 lbs, 2x12 crunches, 15 lbs, side bends 2x12 25 lbs.

Meal #2-Two rice cakes with tomato sauce and cheese
Meal #3-Tofu and broccoli
Meal #4-Apple, mandarin, and 2.5 oz of chocolate.
Meal #5-Rice Salad including one-cup brown rice, one tsp olive oil, brags.
Meal #6-5 oz of beets, and a small serving of hash browns.

Totals 1947 cal, 56% Crabs, 33% Fat, 12% protean.

[silverfox848]

Here are my pics. I have been working out for about a year, but I've really been applying myself since september

[JLB04]

Silverfox,

Welcome!!!

Your pictures look good. The only thing I would mention is where is your protein? 12% is not enough to build muscle. I keep mine at 40% and if you read the other journals you'll see that their protein percentages float around the same number.

Good luck with your goals!

- Jenny

[silverfox848]

Well here is yesterday.
Meal #1 Hash browns and an egg

Workout. I was playing was trying supersets. All of this was with dumbbells so I’m just listing the weight for one dumbbell. (Military press 15 Lbs pared with Side arm Raises 10 Lbs 3x8)(Bicep curls pared with a harmer curls both with 10 lbs 3x10)(Kick backs 10 lbs, pared with overhead extensions.15 lbs 2x12)(push ups, fly’s 10 lbs 2x8)
Meal #2 Two rice cakes with tomato sauce and cheese
Meal #3 Brown rice with a can of tuna
Meal #4 Almonds, dried apples, and three mandarin
Meal #5 Half of a baked potato, Two peaces of Chicken, and salad
Meal #6 A cabbage carrot stir fry
1859 cal Crab 55% Fat 21% Protean 14%


Jenny thanks for dropping in. I only just started actually looking at what I eat and I was pretty surprised how little protean I am getting. I’ve been having a hard time figuring out what counts as lean protean, and what is mainly just fat. I guess I’ll keep playing around in tell I figure it out
I guess I should put in a little more about myself. I was always fairly healthy and active up tell last winter. Last winter I realized that I was a depressed, self destructive, and out of shape 17 year old. I couldn’t even do one full push up. Some time around December I decide read somewhere that exercise can help people who are depressed. I decided to give it a try. I had a couple of very light dumbbells so I gave it a try. Since then I’ve come along way I’m 18 now and in better shape then I’ve ever been. So I guess that’s my goal. Just general good health. I have gotten past the beginner faze where pretty much anything works so I was hoping that starting this journal would help me tweak my diet a bit.

One more little thing I just noticed that I miss spelled my title. Is there any way I can edit that?

[ChocoChick]

Welcome!

You have a good base to build on. I suspect that once you get your diet in order you will see some nice gains. You definitely need more protein. Have you looked at the "Newbie with Questions" thread in the Diet and Nutrition section? Lots of excellent ideas for lean protein there.

[JLB04]

You have a great attitude! Keep that up and you'll do just great! Soak up as much as you can on these boards :)

[silverfox848]

I've got preformences every day this weekend. I'll post when I get back.

[silverfox848]

I was performing the whole weekend so I had to refrain from working out. I’m going to try a three day split because I think I might have been over training. I found this one in a book, but it feels like it would stress the shoulders to much because of working the shoulders and the back on consecutive days. Any thoughts there? One of my favorite back exercises are chin-ups even though I can only do 2 or 3 unassisted.


Saturday rest
Sunday legs and shoulders
Monday Back, Biceps, and Abs
Tuesday Chest, triceps, and forearms
Wednesday legs and shoulders
Thursday back, biceps and abs
Friday chest, triceps, and forearms

One of the big things about working out for me is that it keeps me from getting depressed. And I’ve found that if I skip too many days I start getting depressed.
As you can see my protean intact still isn't very high but I'm slowly figuring it out.


12-1-04

Meal #1 Two chicken dogs, 1 cup rice
Meal #2 Two rice cakes with tomato sauce and cheese
Meal #3 Tofu and hash browns
Meal #4 Almonds, dried apples, and mandarins.
Meal #5 Turkey and fruit leather
Meal #6 Chicken Dog and half an avocado.

Cal 1856 carbs 46% fat 35% protean 20%

12-2-04
Meal #1 Hash browns and an egg
Meal #2 Two rice cakes tomato sauce and cheese
Meal #3 Power bar (dates, amaranth, and walnuts) and some chocolate
Meal #4 Turkey
Meal #5 hash browns and two chicken dogs.
Snack hot chocolate and a carrot
Cal 2090 fat 49% carbs 39% protean 13%

12-3-04

Meal #1 Three rice cakes tomato sauce and chease
Meal #2 trail mix
Meal #3 rice salad
Meal #4 tofu, and 16 oz orange jucie
Meal #5 red meat carrots.

1833 carbs 53% protean 26% fat 21%

12-4-04

Meal #1 Four rice cakes tomato sauce with tomato sauce and chease
Meal #2 Two mandarins, trail mix
Meal #3 turkey
Cal 1808 carbs 62% fat 23% protean 15%

12-5-04

I had a late thanksgiving meal this day so I didn’t keep track of anything. So I’ll just include my workout.

Stiff legged dead lifts 45 lbs 3x12, Squats 35 lbs 3x12, one legged calf rises 45 lbs 3x12 side arm rises 13 lbs 3x9

I finished off the day with some Yoga

12-6-05

Meal #1 hash browns, One egg
Meal #2 Three mandarins
Meal #3 Three rice cakes with turkey
Meal #4 frozen peas, orange juice
Meal #5 Potato salad, with a vinaigrette dressing, turkey, and some green salad.

Workout. Chinups 3x8 assted, bent over row 3x12 15 lbs, concintration curle 3x10 15 lbs, crunches 3x12 15 lbs, side bends 2x12 25 lbs.
Snack warm milk
Yoga
Cal 1858, carbs 49% protean 28% fat 23%

[silverfox848]

Well I'm off to visite my boy friend who's been off in Italy. I'll post when I get back.