My journal

[ChristinB916]

The other journal I had started about 3 days ago was lost in the system error but I still need advice! I have been checking to see if everything was fixed like every hour... Again... My goal is to ditch my "soft" look and get hard!!! So far I have been advised to lift HEAVY which is new for me but I tried it and today I am soarrr!!! I didn't think I would be!! Here was yesterday's workout...

DAY 1-
5 min warm up on bike

Squats on Smith Machine (i didn't feel comfortable doing free standing sqats on my first lift heavy day)
Set1- 10 reps with 10lbs on each side
2- 10 reps with 15 each side
3- 8 reps with 20 on each side

I felt kinda lightheaded after this! Is that normal??? I assumed I just am not used to it.

Bench Press w/ the Olympic Bar-
1- 5 lbs on each side, 5 reps
2-same
3-same

This was diffucult for me, i can't tell you the last time I did actual Bench Press

Standing Shoulder Press
-15 lb db, 3 sets of 10/10/8 reps

Felt the burn!

Hyperextensions holding a 10lb weight- 2sets/10rep...1set/8rep

After all of this I felt like I had been working out for like an hour but really it was only 20-25 mins. I rested in between each set for about a minute or so and I felt exhausted afterwards. I came home and had to lay in bed. It is wierd because I was there for such a short time and didn't do many exercises. I felt re-energized after laying down for about 30 mins. I am on Christmas Break so i'm trying to figure out a program that will work for me. My diet yesterday for the past 2 1/2 days is as follows... I need suggestions about everything!!! I am trying to lose fat... here we go!

Day 1-12/17...didnt workout
10:00- 1/2 cup of oats, 3 egg whites, 1/2 cup blueberries
2:00- 4oz. of chicken w/ mustard, 1 cup broccoli, 1 whole wheat pita w/ ff cheese and mushrooms inside
6:00- 2 oz. chicken that was left over w/ 1/2 cup of broccoli, side salad with avacado and tomato, ff cheese on top, and 1/2 cup of cottage cheese
9:00- 1cup Fiber One, 1/2 cup grapes, 4 egg whites

Day 2- 12/18
10:00 1/2 cup oatmeal, 1/3 cup berries, 5 eggwhites
1:00 salad w/ avacado, tomato, ff cheese, 4 whites, 1 ww pita
2:45 2 cinnimon rice cakes (i was hungry again?)
WORKOUT
6:00 4 oz. grilled chicken with 1 1/2 cups of rice

Day 3- THUS FAR
10:00 4 egg whites, 1 cup Fiber One (maybe 1 1/2 cups i was starving!)
1:00 1/2 cup of grapes, 1 rice cake, 1/2 cup cottage cheese

I'm about to eat again very soon. Please give me pointers, tips, advice, etc. I have been just waiting for feedback but I had to wait due to the technical diffuculties! I am 5'8 145 and I want to be 132-135 asap but healthfully- i'm not trying to do that crashdiet bs like I have done in the past. Not good for my sanity!!! Thanks ya'll!

[ChristinB916]

OH YEAH- today at the gym I did 30 min's of cardio... my legs and arms are kinda soar but it felt good to run. I walked 5 min's to warm up and then ran for 20 starting at 6.0 mph and increasing to 6.8, I also cooled down by walking at 4.0 for 5 mins. It felt great! I pushed myself pretty hard. I wanted to do more cardio but I didn't because I wasn't sure if I should. =) Okay i'm going to eat now

[Emma-Leigh]

The other journal I had started about 3 days ago was lost in the system error but I still need advice! I have been checking to see if everything was fixed like every hour...
Arggg... Peeved... Did you manage to read what I had written before the crash?



DAY 1-
5 min warm up on bike

Squats on Smith Machine (i didn't feel comfortable doing free standing sqats on my first lift heavy day)
Set1- 10 reps with 10lbs on each side
2- 10 reps with 15 each side
3- 8 reps with 20 on each side

I felt kinda lightheaded after this! Is that normal??? I assumed I just am not used to it.

Bench Press w/ the Olympic Bar-
1- 5 lbs on each side, 5 reps
2-same
3-same

This was diffucult for me, i can't tell you the last time I did actual Bench Press

Standing Shoulder Press
-15 lb db, 3 sets of 10/10/8 reps

Felt the burn!

Hyperextensions holding a 10lb weight- 2sets/10rep...1set/8rep
This looks ok - it is nearly a full body workout -
legs (squats), chest (bench), Shoulders (shoulder press) and triceps (bench and press) all got a workout. The hypers would have hit your lower back, glutes and hamies...

Although you picked great exercises it is hard to know what you wanted to achieve with this workout... What where you trying to hit?? Was it ment to ba a 'full body' or was it ment to be legs/chest/shoulders workout?

If it was ment to be a full body workout you needed some good back exercises in there - something like pull-ups/chin-ups or t-bar rows...

If it was ment to be a legs/shoulder/chest workout then that was fine.... Although it does not leave you a lot of body parts to 'split' the week with (you have back left ;) ). You might have been better spliting it with just legs/shoulders and saving your chest for another day.

Splits can be 'full body' (usually done about 2 times a week) or splits. You can do the same workout 2 times a week or different workouts each time (this is better). Something like: Mon - workout 1, Thursday - workout 2.

A 2 day split (which can be done 3 times a week) can be something like:
1. Upper body & lower body
2. Legs/Shoulder & back/chest
3. Back/Legs and shoulders/Chest
4. Back/shoulders & Legs/chest

These are rotated something like: Mon - workout 1, Wed - workout 2, Fri - workout 1, Mon - workout 2, Wed - workout 1, Fri - workout 2.

3 day splits are where you split the body into 3 sections and each workout is done once a week. Something like:
1. Legs/abs & back/bi & chest/shoulders/triceps
2. Legs/shoulders & Back/arms & chest/abs
3. Legs & back/shoulders & chest/arms
These, for example, would be done on Monday, Wed and Friday again.

There are also a plethora of other 'splits' and workouts you can do - things not based on 'days of the week' but based on 'days between workouts' so you work a particular body part once every 5 days... There are also 'exercise based' workouts where you focus on particular exercises for a given workout and you rotate through those exercises.

Anyway.....

If you workout what you want to do, you can then pick the appropriate exercise for that area. I would suggest either a 2 day split or a 3 day split... But the main point in picking exercises that are large compound movements that get lots of muscle moving at the same time.

For legs:
Squats (free weights are better - you can start light and work up... But the smith machine is not the best)
Lunges
Hack Squats
Leg press
SLDL
Regular DLs
Sumo Deadlifts

Back:
Pull ups and chin ups
Lat Pull downs
T-bar rows
BB rows
Seated cable rows

Chest:
Full Body weight dips
Bench Press
Incline BB press
Push ups (full body weight)

Shoulders:
Standing overhead BB press
DB press

I also like lateral raises and bent over raises (both dumbell and cable) for shoulders...



After all of this I felt like I had been working out for like an hour but really it was only 20-25 mins. I rested in between each set for about a minute or so and I felt exhausted afterwards. I came home and had to lay in bed. It is wierd because I was there for such a short time and didn't do many exercises. I felt re-energized after laying down for about 30 mins.
LOL - yeah. Doing weights correctly is actually hard work! ;)


Day 1-12/17...didnt workout
10:00- 1/2 cup of oats, 3 egg whites, 1/2 cup blueberries
2:00- 4oz. of chicken w/ mustard, 1 cup broccoli, 1 whole wheat pita w/ ff cheese and mushrooms inside
6:00- 2 oz. chicken that was left over w/ 1/2 cup of broccoli, side salad with avacado and tomato, ff cheese on top, and 1/2 cup of cottage cheese
9:00- 1cup Fiber One, 1/2 cup grapes, 4 egg whites
This is not too bad... Your food choices are pretty good...

What time do you get up?? 10am is very late to be eating...

Go and plug these into www.fitday.com
See how much you are eating... You will probably find that it is a little low for you... I would suggest, at your height and weight, you get at least 1500 cals/day... Aim to get ~160g of protein and ~40g of fats (if you can, make them healthy from things such as walnuts, fatty fish and linseeds).

Try to eat 5 to 6 meals/day - every 2 to 3 hours...

And drink lots of water!!


Day 2- 12/18
10:00 1/2 cup oatmeal, 1/3 cup berries, 5 eggwhites
1:00 salad w/ avacado, tomato, ff cheese, 4 whites, 1 ww pita
2:45 2 cinnimon rice cakes (i was hungry again?)
WORKOUT
6:00 4 oz. grilled chicken with 1 1/2 cups of rice
Ok. Meal 1 was good. As was meal 2. Meal 3 you needed more than just rice cakes... I would have had another meal here - something with proteins and carbs.

I would have also had a 'shake' after your workout. Save the meal you had at 6 for a little later (and make sure the rice is brown rice ;) )... Something like some whey protein and a banana would have been good.


Day 3- THUS FAR
10:00 4 egg whites, 1 cup Fiber One (maybe 1 1/2 cups i was starving!)
1:00 1/2 cup of grapes, 1 rice cake, 1/2 cup cottage cheese
I can see why you were starving!!! You had not eaten since 6pm the night before AND you had done weights yesterday afternoon!!!

I suggest you check out a few journals for meal plans - Seadra, Jenny (JBL04), Lou and Samantha (Ms_Lucy) all have GREAT meal plan logs.

[ChristinB916]

Thanks so much for all of that helpful information I really appreciate it! Okay so I see what you are saying about me working my whole body. I think I did it because like I said, I didn't feel like I had a good enough workout by just doing squats and shoulder press, especially without my cardio!!! Here is what I have put together for my workouts...

I think that the legs/shoulders and back/chest split will work well for me, though I am confused about where I should incorporate Abs, cardio, and those hyperextensions in. Also, I read that you are not suppose to do squats and deadlifts on the same day.

Workout 1-Legs/shoulders
Squats, Regular Deadlifts (or should I do SLDL)
Standing OH DB press/ Lateral raises (Are these the ones where you raise the weights to the side or in front???)
Hyperextensions

OR... if I SHOULD alternate

SLDL/Lunges
Same shoulder exercises
Hyperextensions

Workout 2- Back/Chest
Lat pulldowns
BB rows (can I use db?)
Bench Press BB
Incline Press (again, can I use DB?)

I was thinking- should I create 2 different "workout 1's and 2's" and alternate them so I can incorporate all of the best exercises in?

SOoOOOoooo...
Day 1- Legs/Shoulders
Day 2- cardio (30 mins, 5 min warm up, 20 min intense, 5 min cool down)
Day 3- REST
Day 4- Back/Chest
Day 5- cardio (30 mins, 5 min warm up, 20 min intense, 5 min cool down)
Day 6- Legs/Shoulders
Day 7- REST
Day 1- Back/Chest
Day 2- cardio (same as above)
Day 3- REST
Day 4- Legs/Shoulders
Day 5- cardio " "
Day 6- Back/Chest
Day 7- REST

I am no so sure if this is the best way to incorporate everything in... Should I do my ABS on cardio days??? I think that I will be too tired to do them on lifting days. What do you think?
Is this enough cardio to accomplish my goals of fat loss and getting tight? I really am not sure. Also about supplements... I am currently taking Flax, a MultiVitamin, and Stacker 2. Should I be taking anything else? Should I get a protien shake?? I am going to go work on my diet now... THX A LOT!!!!!!

[bscrusher]

Thanks so much for all of that helpful information I really appreciate it! Okay so I see what you are saying about me working my whole body. I think I did it because like I said, I didn't feel like I had a good enough workout by just doing squats and shoulder press,

THAT IS BECAUSE YOU DID NOT USE INTENSITY. WHEN YOU ARE DOING IT RIGHT, SQUATS OR DEADLIFT BY ITSELF WILL BE ENOUGH.

especially without my cardio!!!

WHEN YOU GET SMART YOU WILL BE DOING NO CARDIO.

Here is what I have put together for my workouts...

I think that the legs/shoulders and back/chest split will work well for me, though I am confused about where I should incorporate Abs, cardio, and those hyperextensions in.

LEAVE THOSE THINGS OUT. THEY WILL ONLY SLOW DOWN YOUR PROGRESS.

Also, I read that you are not suppose to do squats and deadlifts on the same day.

THAT IS CORRECT.

Workout 1-Legs/shoulders
Squats, Regular Deadlifts (or should I do SLDL)

I WONDER WHY YOU ARE CONDRADICTING YOURSELF. DO NOT DO SQUATS AND DEADLIFT ON THE SAME DAY. IF YOU ARE ABLE TO DO DEADLIFTS AFTER SQUATS THAT MEANS YOUR SQUAT SESSION WAS WORTHLESS AND WEAK, AND VICE VERSA.

Standing OH DB press/

GOOD, THAT'S IT, DROP THE REST. BTW, WHY DON'T YOU WANT TO USE A BARBELL?

Lateral raises (Are these the ones where you raise the weights to the side or in front???)
Hyperextensions



OR... if I SHOULD alternate

SLDL/Lunges
Same shoulder exercises
Hyperextensions

NO, STOP TRYING TO OVER-COMPLICATE YOUR SITUATION, THIS SHOULD BE SIMPLE.

Workout 2- Back/Chest

START WITH DEADLIFTS.

Lat pulldowns
BB rows (can I use db?

DROP THOSE

Bench Press BB

GOOD, THAT'S IT DROP THE REST.

Incline Press (again, can I use DB?)

I was thinking- should I create 2 different "workout 1's and 2's" and alternate them so I can incorporate all of the best exercises in?

NO, USE THE K.I.S.S. PRINCIPLE. KEEP IT SIMPLE STUPID.

SOoOOOoooo...
Day 1- Legs/Shoulders
Day 2- cardio (30 mins, 5 min warm up, 20 min intense, 5 min cool down)
Day 3- REST
Day 4- Back/Chest
Day 5- cardio (30 mins, 5 min warm up, 20 min intense, 5 min cool down)

REST IS NEXT, DO NOT TRAIN 3 DAYS IN A ROW.

Day 6- Legs/Shoulders
Day 7- REST
Day 1- Back/Chest
Day 2- cardio (same as above)
Day 3- REST
Day 4- Legs/Shoulders
Day 5- cardio " "

REST

Day 6- Back/Chest
Day 7- REST

I am no so sure if this is the best way to incorporate everything in... Should I do my ABS on cardio days???

DO NO DIRECT AB TRAINING. NOOBS ALWAYS DO IT WRONG. HEAVY COMPOUND FREEWEIGHT LIFTS ARE THE BEST AB TRAINING THERE IS.

I think that I will be too tired to do them on lifting days.

NOW YOU ARE GETTING SMART.

What do you think?
Is this enough cardio to accomplish my goals of fat loss and getting tight?

ACTUALLY YOU WILL REACH YOUR GOALS FASTER IF YOU DO NO CARDIO AT ALL.

I really am not sure. Also about supplements... I am currently taking Flax, a MultiVitamin, and Stacker 2.

DROP THE STACKER.

Should I be taking anything else? Should I get a protien shake??

GET THE WHEY PROTEIN POWDER. THE KIND WITHOUT ARTIFICIAL SWEETENER.

I am going to go work on my diet now... THX A LOT!!!!!!

go read what i wrote on these threads.

http://forum.bodybuilding.com/showthread.php?t=298212

http://forum.bodybuilding.com/showthread.php?t=306891

http://forum.bodybuilding.com/showthread.php?t=347831

check out these websites, stumptuous.com and t-nation.com.

read articles by mike mahler, dan john, stuart mcrobert and john berardi.

[ChristinB916]

Thanks for the advice Bscrusher! I haven't gotten a chance to read all of those posts yet but I will. I just woke up and am about to go see my therapist...my doctor makes me go because I used to have really bad anxiety and medication didn't work for me. I don't have much to say to her though. Finishing up yesterday...

4:00- 1 ww pita, 1/4 cup ff cheese, 4 eggwhites, 2 cup lettuce, avacado
7:00- 6 oz chicken, 1 cup red kidney beans, 1 cup broccoli,
11:00- 2 rice cakes, 1/2 cup no sugar added law fat ICE CREAM!

I was craving somethin sweet and just couldn't fight it! Well I don't think I can do that again because i'm out of ice cream and don't want to buy more! I was HUNGRY at 11... I felt so weak and lightheaded. Is that normal? Should I have had some oats instead? I didn't know what to do!

I am STILL soar from my workout on Saturday and all I did yesterday was 20 min High Intensity cardio on the treadmill. I have noticed that I have been feeling weak lately. Am I not eating right? This morning I did a BAD thing and ate 1 1/2 cups of raisin bran for breakfast... i LOVE cereal and I was sooo hungry when i woke up. Please help with my night/next morning meals cause I sense I may need it! Thanks!

[bscrusher]

Thanks for the advice Bscrusher! I haven't gotten a chance to read all of those posts yet but I will. I just woke up and am about to go see my therapist...my doctor makes me go because I used to have really bad anxiety and medication didn't work for me. I don't have much to say to her though. Finishing up yesterday...

4:00- 1 ww pita, 1/4 cup ff cheese, 4 eggwhites, 2 cup lettuce, avacado
7:00- 6 oz chicken, 1 cup red kidney beans, 1 cup broccoli,
11:00- 2 rice cakes, 1/2 cup no sugar added law fat ICE CREAM!

I was craving somethin sweet and just couldn't fight it! Well I don't think I can do that again because i'm out of ice cream and don't want to buy more! I was HUNGRY at 11...

EAT BEFORE YOU GET HUNGRY, HEALTHY FOOD ONLY. IF YOU MEAN 11PM, YOU SHOULD EAT PROTEIN AT THAT TIME. YOU SHOULD N E V E R BE HUNGRY.

I felt so weak and lightheaded. Is that normal?

NO IT IS NOT.

Should I have had some oats instead?

IF IT WAS 11AM OATS AND SOME PROTEIN WOULD BE FINE.

I didn't know what to do!

EAT MORE OFTEN.

I am STILL soar from my workout on Saturday and all I did yesterday was 20 min High Intensity cardio on the treadmill.

NEVER TRAIN WHILE SORE. A LEISURELY WALK OR SWIM IS FINE, THAT IS IN THE NATURE OF ACTIVE RECOVERY.

I have noticed that I have been feeling weak lately. Am I not eating right? This morning I did a BAD thing and ate 1 1/2 cups of raisin bran for breakfast...

WHY IS THAT A BAD THING?

i LOVE cereal and I was sooo hungry when i woke up. Please help with my night/next morning meals cause I sense I may need it! Thanks!

eat a small protein meal before you go to bed, or at least take about 10 grams of BCAA's or l-glutamine. also have some protein ready to eat if you wake up in the night. protein bars or a whey protein shake, or more BCAA's or l-glutamine will do the trick. if you wake up hungry, eat a big breakfast. you ought to be GLAD you have an appetite in the morning, a lot of people have to force food down.

p.s. start doing REAL squats even if it is just with a broom stick. the smith can never come close to the effectiveness of real squats.

[ChristinB916]

Well... I had to walk around on my soar little legs while Christmas shopping and loved every step of it! Hopefully this soarness is an indicator of progression. I have been feeling weak... I don't know why. I got home around 2 from shopping I felt like I was going to fall over. I don't know why, I ate a big breakfast! Anyways, I didnt workout today because it was my rest day but the remainder of my food schedule is as follows.... WHY AM I FEELING SO WEAK????

2- 2 cups of lettuce with 4 egg whites on a ww pita, ff cheese on top of the salad
5-sugar free jello and 1/2 cup of ff cc
8-Zaxby's grilled chicken salad with Oh Charley's reduced fat Honey Mustard dressing, 1 ww pita

I walked around the grocery store forever debating whether or not to buy stuff to make reduced fat cookies... i decided not to. I make them with whole wheat flour, egg whites, splenda, and semi sweet choc. chips, are they all that bad??

Tommorow I am going to the gym and my workout is as follows...

5 min warm up on bike
SLDL HEAVY!!
Lat Pulldowns
DB rows

I am going to try and make it as intense as possible, hopefully I will be soar the next day like I was yesterday and today!! I just am wondering where the weakness is coming from. I do not want to feel this way at the gym because I will be afraid to workout as hard as I want to!! Please help!! Thanks!

[bscrusher]

beginners who are smart master the regular deadlift FIRST, then consider learning the sldl.

do not use artificial sweetener or processed "low fat" or "low carb" food.

you need to eat more and sleep more.

[bscrusher]

Well... I had to walk around on my soar little legs while Christmas shopping and loved every step of it! Hopefully this soarness is an indicator of progression. I have been feeling weak... I don't know why. I got home around 2 from shopping I felt like I was going to fall over. I don't know why, I ate a big breakfast! Anyways, I didnt workout today because it was my rest day but the remainder of my food schedule is as follows.... WHY AM I FEELING SO WEAK????

2- 2 cups of lettuce

EAT SOME OTHER VEG TOO, LIKE TOMATOES AND SPINACH, LETTUCE IS JUST WATER.

with 4 egg whites

EAT THE YOLKS TOO.

on a ww pita, ff cheese on top of the salad

NO MORE "FAT FREE" CRAP!

5-sugar free jello and 1/2 cup of ff cc

WTF!!! WHAT KIND OF BULLSH*T MEAL IS THAT?

EAT A R-E-A-L MEAL, DOESN'T HAVE TO BE BIG, BUT THE FOOD HAS TO BE REAL.

NO MORE SUGAR FREE ****E.

8-Zaxby's grilled chicken salad

WHAT IS THAT? IS IT A CHICKEN YOU BOUGHT AND COOKED YOURSELF?

with Oh Charley's reduced fat Honey Mustard dressing, 1 ww pita

I walked around the grocery store forever debating whether or not to buy stuff to make reduced fat cookies... i decided not to. I make them with whole wheat flour, egg whites, splenda, and semi sweet choc. chips, are they all that bad??

WHY DO YOU WANT COOKIES? EAT SOME FISH OR FRUIT, OR BOTH INSTEAD

Tommorow I am going to the gym and my workout is as follows...

5 min warm up on bike
SLDL HEAVY!!
Lat Pulldowns
DB rows

I am going to try and make it as intense as possible, hopefully I will be soar the next day like I was yesterday and today!! I just am wondering where the weakness is coming from. I do not want to feel this way at the gym because I will be afraid to workout as hard as I want to!! Please help!! Thanks!

usually i do not give diet advice, but yours is so BAD i could not restrain myself.

[ChristinB916]

I know! My diet sucks... it needs help. No i didn't eat cookies. Zaxby's is fast food. I had to eat it because I was still at my Apartment at school and I was coming home today so I didn't have any food there. I would rather eat egg whites than real eggs so should I eat more of them? I am still not used to eating so frequently in a day. I have been looking at other people's diets on here to get ideas because I know mine needs improvement.

As for working out... Today I went to my gym at home and did the following...
5 min. warm up on bike

SLDL-
set 1- bar w/ no weight, 12 reps
set 2- 5 lbs each side, 10 reps
set 3- " "
set 4- 10 lbs each side, 10 reps
set 5- 15 lbs each side, 8 reps

Lat Pull Downs-
1-45 lbs, 12 reps
2-50 lbs, 10 reps
3-60 lbs, 8 reps
4-45 lbs, 12 reps
5-50 lbs, 10 reps
6-60 lbs, 8 reps
more later sorry my mom needs the computer

[ChristinB916]

My workout continued...

DB rows-
1- 10 lbs, 12 reps
2- 12 lbs, 10 reps
3- 10 lbs, 12 reps
4- 12 lbs, 10 reps
5- 15 lbs, 5 reps
6- 15 lbs, 5 reps

I went to this nutrition store by my gym and bought a protien drink and glutamine. I was talking to the guy that worked there and he was telling me to do 4-5 exercises per body part and work one each day. This confuses me. I am scared that I will do the wrong program because I hear so much different information. Why would he tell me to do this? This is what I was doing in the first place and got nowhere. I'm frustrated. Tommorow i'm going to do 30 mins cardio, 20 high intensity. How did today's workout look. My diet was kinda wierd. I've been thrown off by coming to my moms today and having no food left at my apt yesterday!

9- 1 cup oats, 1/2 cup ff cc, 2 rice cakes ( I was starving and this is all I had left!)
12- 1/3 cup ff cc
2- low carb waffle, 2 eggs w/ ff cheese
WORKOUT
4- 5 mg Glutamine, Whey Protien Shake
6-2 cup lettuce, 5 oz. chicken, ff cheese, 2 egg whites

hopefully I will be able to eat more fruits and veggie tommorow I am going to the grocery store!

[bscrusher]

I know! My diet sucks... it needs help. No i didn't eat cookies. Zaxby's is fast food.

THAT IS BETTER THAN NOTHING, BUT GET OUT OF THE HABIT. START TRAINING YOURSELF TO BE A NUTRITIOUS-FOOD-ON-A-BUSY-SCHEDULE EXPERT.

had to eat it because I was still at my Apartment at school and I was coming home today so I didn't have any food there. I would rather eat egg whites than real eggs so should I eat more of them?

YES, EAT MORE. IT DOES NOT NECESSARILY HAVE TO BE ALL AT ONCE. YOU CAN SPLIT IT UP.

I am still not used to eating so frequently in a day. I have been looking at other people's diets on here to get ideas because I know mine needs improvement.

As for working out... Today I went to my gym at home and did the following...
5 min. warm up on bike

SLDL-

WHY ARE YOU DOING SLDLS RATHER THAN REGULAR DEADLIFTS?

set 1- bar w/ no weight, 12 reps
set 2- 5 lbs each side, 10 reps
set 3- " "
set 4- 10 lbs each side, 10 reps
set 5- 15 lbs each side, 8 reps

Lat Pull Downs-
1-45 lbs, 12 reps
2-50 lbs, 10 reps
3-60 lbs, 8 reps
4-45 lbs, 12 reps
5-50 lbs, 10 reps
6-60 lbs, 8 reps
more later sorry my mom needs the computer

if you can do more than ten reps, you need to use heavier weight.

...

[bscrusher]

My workout continued...

DB rows-
1- 10 lbs, 12 reps
2- 12 lbs, 10 reps
3- 10 lbs, 12 reps
4- 12 lbs, 10 reps
5- 15 lbs, 5 reps
6- 15 lbs, 5 reps

HOW LONG DID THIS WORKOUT TAKE?

YOUR WORKOUTS MUST NEVER GO OVER 45 MINUTES IN DURATION.

I went to this nutrition store by my gym and bought a protien drink and glutamine. I was talking to the guy that worked there and he was telling me to do 4-5 exercises per body part and work one each day.

IGNORE THAT PERSON.

This confuses me. I am scared that I will do the wrong program because I hear so much different information.

KEEP A WORKOUT JOURNAL. THIS WILL BE ONE OF THE BEST TOOLS YOU WILL USE TO DETERMINE WHAT KIND OF PROGRESS YOU ARE MAKING.

Why would he tell me to do this?

BECAUSE HE IS IGNORANT.

This is what I was doing in the first place and got nowhere.

SEE?

I'm frustrated. Tommorow i'm going to do 30 mins cardio, 20 high intensity. How did today's workout look. My diet was kinda wierd. I've been thrown off by coming to my moms today and having no food left at my apt yesterday!

9- 1 cup oats, 1/2 cup ff cc, 2 rice cakes ( I was starving and this is all I had left!)

N-E-V-E-R ALLOW YOURSELF TO BE HUNGRY. EAT BEFORE YOU GET HUNGRY.

DESIGN YOUR LIFE SO THAT YOU ALWAYS HAVE HEALTHY FOOD AVAILABLE.

12- 1/3 cup ff cc
2- low carb waffle, 2 eggs w/ ff cheese
WORKOUT
4- 5 mg Glutamine, Whey Protien Shake
6-2 cup lettuce, 5 oz. chicken, ff cheese, 2 egg whites

hopefully I will be able to eat more fruits and veggie tommorow I am going to the grocery store!

do not buy any of that phoiny "fat free" or "low carb" garbage. you eat waffles beacause you WANT the carbs that are in them. you eat cheese because you WANT the fat that is in it. you want your food to be as natural and unprocessed as possible. it is more nutritious that way.

[ChristinB916]

Last night I was up pretty late and ended up eating some rice puffs before I went to sleep. I didn't eat protien... should I have made a protien shake instead? I am soar today from yesterdays workout. I did SLDL's because I thought that is what I was suppose to do. Are regular's better? I am not taking that person's advice that told me all I was doing WRONG, he wasn't in great shape himself so why listen to him. I had low carb waffles for breakfast because that is what my mom made. She eats them. I am going to the store to get stuff that I normally eat today so this shouldn't be a problem. Today is cardio day for me (but not too much cardio like I used to do in the past). I am going to focus on intensity. Starting this high intensity program takes some work because I am not used to pushing myself. I haven't done it in a while. Everytime I work out I learn that I could have pushed myself a little more to get a better workout. I just feel really tired and I am scared that I am overdoing it. I'll write more later, I'm going to the store!

[bscrusher]

Last night I was up pretty late and ended up eating some rice puffs before I went to sleep. I didn't eat protien... should I have made a protien shake instead?

YES.

I am soar today from yesterdays workout. I did SLDL's because I thought that is what I was suppose to do. Are regular's better?

YOU WILL BE BETTER SERVED BY MASTERING THE REGULAR DEADLIFT.

I am not taking that person's advice that told me all I was doing WRONG, he wasn't in great shape himself so why listen to him.

BE CAREFUL, THE WAY SOMEONE LOOKS HAS NOTHING TO DO WITH HOW MUCH, OR HOW LITTLE, THAT PERSON MAY KNOW ABOUT TRAINING.

PEOPLE WITH EXCELLENT GENETICS WILL LOOK OUTSTANDING WITHOUT ANY EXCERCISE OR A SANE DIET. THEY ARE THE WORST PEOPLE TO ASK ABOUT TRAINING OR DIET BECAUSE EVERYTHING WORKS FOR THEM, AND THEY HAVE NO INCENTIVE TO LEARN.

I had low carb waffles for breakfast because that is what my mom made. She eats them. I am going to the store to get stuff that I normally eat today so this shouldn't be a problem. Today is cardio day for me (but not too much cardio like I used to do in the past). I am going to focus on intensity. Starting this high intensity program takes some work because I am not used to pushing myself. I haven't done it in a while. Everytime I work out I learn that I could have pushed myself a little more to get a better workout. I just feel really tired and I am scared that I am overdoing it.

I'll write more later, I'm going to the store!

if you are tired or sore, take a rest.

[JLB04]

Just my 2 cents here - positive criticism...I don't think your eating very well for your workouts...fats/proteins/good carbs...enough cals. What did you think of our journal meal plans? Lucy, Seadra, Ivey all have awesome meal plans!!

[Emma-Leigh]

Just my 2 cents here - positive criticism...I don't think your eating very well for your workouts...fats/proteins/good carbs...enough cals. What did you think of our journal meal plans? Lucy, Seadra, Ivey all have awesome meal plans!!

And your diet too jenny - Yours is excellent! ;)

I agree with Jenny - your diet needs work. Most of the foods you are eating are ok but you are not eating nearly enough and your pre and post-workout nutrition is really not going to be helping your workouts at all! Neither is your breakfast. This is why you are getting tired and hungry and why you are craving later at night.

[ChristinB916]

Yes- I can sense that I am doing some things wrong as far as my nutrition goes... I hate feeling lightheaded but I just feel like i'm eating a lot. I guess I will get used to it. I am eating better foods now than before and I am much more conscious of everything I put in my mouth, this is good! In the past, like I mentioned before, I would not eat enough and then overeat... I HATE that pattern. I am working on it though, little by little. I read over ya'lls diets and I hope that I can mirror my plan to them in the near future. Today I started off kinda on the wrong foot, again... but here we go... back to oats tommorow I swear I bought them today!

9-low carb waffle *again, 2 whole eggs
12- 1/2 cup ff cc
1:30 low carb pita, 1.5 tbsp pb, 1/2 cup strawberries
WORKOUT
4:30- 1 scoop whey, 1/2 medium apple, 1 tbsp pb
7- 2 cups veggies, 3 oz chicken & 2 egg whites, 1 tbsp PB

I think that I over did it on the PB today or I feel like I did, maybe not. Hopefully I won't be hungry when I get home tonight from the movies. Maybe the calories from the PB will help me have more energy. Tommorow I am going to attempt to mirror your diet Jenny cause Emma's right, it looks great! Mine is just all over the place. Oh well it is my 1st week of this! My workout today was suppose to be high intensity cardio for 20 mins with a 5 min warm up and 5 min cool down but instead I just did 20 min bike, 20 min walk (at a good pace). I felt like I was starting to get sick (that headachey weak feeling) and i've had a runny nose so i just took it easy today. Maybe tommorow. If I finish weights on Wed. this week it looks like my next workout will be Sat. is this gap for weights okay??? I feel like I am not doing enough. Thanks~

[bscrusher]

actually if you did 45 minutes of lifting on wednesday and the same on sturday, and no other excercise, that would be the best muscle mass gaining program i know of.

i reccomend that beginners do 3 sessions a week, because they can not generate the intensity it takes to make the 2 workout a week program work at maximum efficiency.

do not keep finding crazy excuses to increase the volume of your training. that sort of thinking is what has kept you, and many others weak, sometimes for decades. instead, find ways to reduce the volume and increase intensity.

why are you worried about being hungry after the movie?

instead of worrying, why not just make a plan that will insure that you for sure will not be hungry after the movie or at any other time for the rest of your life?

[JLB04]

Just curious - what is with the "low carb" foods? Have you thought of eating oats, brown rice, sweet potatoes, barley, pumpernickel bread etc...? If your afraid of carbs let us know...you can eat these things above but just measure them out if your afraid of overeating on them. Once you get your body eating even "better" foods for fueling your day to day and workouts and eating every 2 to 3 hours you should NOT be hungry! There's a lot to it I know :) but meal timing is everything too...before and after your workouts are vital to your recovery. For instance immediately after a workout I have a Whey Isolate protein shake with oats/fruit (depends on the day) then about 1 to 2 hours later I have protein/fats/veggies...The morning meal should contain carbs always! then divide the rest of your carbs evenly throughout the day along with a tbsp. of peanut butter or almond butter/nuts etc... in a couple of those meals. The meal before your workout should not contain fats...these are just suggestions from what I've been learning. Hope it helps.

[bscrusher]

bump jlb.

i believe it will be impossible for a person to eat too many carbs for breakfast or right after an intense lifting session. we are referring to clean healthy carbs, this is only kind you eat, whole grains and fruit and the like.

for your first meal of the day and your post lifting meal, you should eat as much as you can.

[ChristinB916]

Ya'll are helping me out here so so much- thanks! Today I am attempting to eat better. I just had 1 tbsp PB 4 egg whites 1/3 c berries and 1/2 cup of oatmeal... i am full that felt like a lot. But again I woke up starving!! I am not sure what I am going to do at the gym today i'm still feeling a lil sick. Post more later!

[JLB04]

Ya'll are helping me out here so so much- thanks! Today I am attempting to eat better. I just had 1 tbsp PB 4 egg whites 1/3 c berries and 1/2 cup of oatmeal... i am full that felt like a lot. But again I woke up starving!! I am not sure what I am going to do at the gym today i'm still feeling a lil sick. Post more later!


Looks good! :) and if you are going right to the gym after this meal...next time just have a little oatmeal...no fats to get you through the workout then come home have your shake and then a good solid meal 1 hr. later :) happy that your making changes.

[ChristinB916]

well after I had breakfast I was hungry again an hour and 1/2 later... didn't think that would happen! My diet today was something like this...

Meal 1- 1/2 c oats, 1 tbsp PB, 1/3 c berries, 4 whites
Meal 2- 1/2 cup oats, 1/3 cup berries, 1/2 scoop whey ( I put it in my oats)
WORKOUT
Meal 3- 1/2 scoop whey w/ 5 mg glutamine
Meal 4- 2 low carb pitas w/ 3 tbsp PB..... okay that wasn't good judgement I admit... I made these grilled PB pita sandwiches and they were too good, whoops!
Meal 5- 2 cup veggies, 6-7 oz. chicken

I feel like I have eaten a lot today! When I ate dinner I wasn't even hungry!! My mom just went and bought all this stuff for Christmas dinner... looks like I will be cheating! But I haven't been that hungry lately because I eat so dang much. Are ya'll sure this will get rid of fat? I just feel like a pig sometimes! Oh well. My legs are so sore I can barely walk! I'm taking the next 2 days off. Today I did cardio...5 min warm up--10 min run--5 min walk--10 min run--15 min walk. I couldn't run 20 mins straight, my legs were really tired!! OOOhhh man, then I walked around the mall to shop and I could've just sat down! My legs are hurting now and I AM sitting down. I suppose this is a good sign?? Hope everyone's having a happy holiday season! I'll write more tommorow!

[JLB04]

well after I had breakfast I was hungry again an hour and 1/2 later... didn't think that would happen! My diet today was something like this...

Meal 1- 1/2 c oats, 1 tbsp PB, 1/3 c berries, 4 whites
Meal 2- 1/2 cup oats, 1/3 cup berries, 1/2 scoop whey ( I put it in my oats)
WORKOUT
Meal 3- 1/2 scoop whey w/ 5 mg glutamine
Meal 4- 2 low carb pitas w/ 3 tbsp PB..... okay that wasn't good judgement I admit... I made these grilled PB pita sandwiches and they were too good, whoops!
Meal 5- 2 cup veggies, 6-7 oz. chicken

I feel like I have eaten a lot today! When I ate dinner I wasn't even hungry!! My mom just went and bought all this stuff for Christmas dinner... looks like I will be cheating! But I haven't been that hungry lately because I eat so dang much. Are ya'll sure this will get rid of fat? I just feel like a pig sometimes! Oh well. My legs are so sore I can barely walk! I'm taking the next 2 days off. Today I did cardio...5 min warm up--10 min run--5 min walk--10 min run--15 min walk. I couldn't run 20 mins straight, my legs were really tired!! OOOhhh man, then I walked around the mall to shop and I could've just sat down! My legs are hurting now and I AM sitting down. I suppose this is a good sign?? Hope everyone's having a happy holiday season! I'll write more tommorow!

Ok, just an observation with your diet today...I think it is ~1500 calories which is fine but....you should even out your protein/carbs/fats more throughout all your meals. For example...4 whites is only like 15g protein, 3 tbsp. of PB is way too much fat at one sitting!!!!, 6 to 7 ounces of chicken is too much protein at one sitting - divide it out better :)

Sounds like your a hurtin unit today :)))

[bscrusher]

never try to do cardio when your legs are hurting.

when you are sore from lifting you should be resting, or sleeping, or eating. a short, leisurely walk or swim will provide some active recovery effect.


p.s. is there a reason you insist on trying to exercise while sore from lifting?

[ChristinB916]

Well... my legs felt a lot better today than they did yesterday. I did the cardio because I didn't want my legs to tighten up and because I won't be working out for the next two days *today included. But my legs feel fine now. The pain was good though! Hadnt felt it in a while because my workouts were weak, not anymore. My diet today is as follows...

Meal 1- 2 cups Kashi Go lean cereal, 1/3 cup oranges (I am always so hungry in the morning, is Kashi a good cereal to be eating? My mom bought it)
Meal 2- 2 oz. Turkey/ 2 oz. ham, 2 tbsp Bri Cheese, 1/3 orange
Meal 3- 4 whites w/ mushrooms, 1/2 cup strawberries, 1 tbsp. PB
Meal 4- .5 oats, 2 oz turkey/ 2 oz. ham, 2 tbsp bri cheese

I feel like I am gaining weight from eating so much!! I don't want to weigh myself because if I gained weight I will get discouraged because I have this obsession with the stupid scale! I am trying to get over all that though but it is very hard. Should I be drinking a whey shake if I am not working out or is it not necessary? Thanks and Happy Holidays! Thanks for ya'lls help.

[bscrusher]

drink the shakes.

throw away the scale.


if you do not want your legs to "tighten up"...

you do pneumo-muscular stretching after you lift.

you stay well hydrated.

you maintain a well balanced diet.

you get sufficient rest and sleep.

you do active recovery.


you DO NOT do cardio while sore from a lifting session.


if you are gaining weight, that is a GOOD thing.


...

[ChristinB916]

Happy Holidays everyone! Okay- I didn't stick to a eating routine today at all... i didn't do bad but, WHATEVER... it's Christmas. I'm gonna post it anyways because I just am in that habit now...

Meal 1- 1 1/2 c Kashi Cereal (it has protien in it) 1 tbsp PB
Meal 2- 4 oz turkey/ham, 2 c veggies (1 cup was green bean casserole), potato casserole (1/2 cup)
Meal 3- " "
Meal 4- 1/3 cup cranberry sauce, 1 BIG slice of pumkin pie =)

I am going to probably drink a protien shake later on. Tommorow is back in the gym. I am probably going to do the same, or close to the same workout as last week. I am about to do some research though to see where I can make changes. I am also going to try and do REAL Squats with an Olympic Bar and not the Smithyyy! LOL

[ChristinB916]

Ojay I lied... I did the Smith Machine again. I dunno- I got this really anxious/nervous feeling when I was driving to the gym and while I was working out I felt lightheaded and my heart was beating really fast. Today I have eatin...
meal1- Go Lean Kashi (1 1/2 cups), 1/2 cup skim milk, 1 tbsp PB
meal 2- 4 oz turkey, 1 cup greenbeans, 1/3 cup cranberries (it's not sauce it's a bunch of different fruits mixed up), 1 slice low carb bread
WORKOUT
meal 3- PWO 1 scoop whey, 5 mg glutamine, 1/3 cup oats

My workout wasn't as intense as I had hoped... I lifted heavy but my anxiety was getting in my way! What can I do when this happens to me, I really hate it. I used to have anxiety problems... is it something to do with my diet? I am been taking Sans Tight is that it? I feel like this sometimes without it. Please help! My workout was

Squats on Smith (5 sets with increasing weight for intensity)
bench press (just the bar today... 3 sets 8 reps it was hard)
standing shoulder press ( 3 sets 10, 10, 8 reps... 12 lb dbs)
hypers (3 sets 10- holding 10 lb weight)
inclide db chest press (12 lb db, 3 sets, 10 reps)

I was so scared of like passing out or something so I didn't lift heavy. I did more exercises instead. What is up with me I just don't understand!

[Emma-Leigh]

Today I have eatin...
meal1- Go Lean Kashi (1 1/2 cups), 1/2 cup skim milk, 1 tbsp PB
meal 2- 4 oz turkey, 1 cup greenbeans, 1/3 cup cranberries (it's not sauce it's a bunch of different fruits mixed up), 1 slice low carb bread
WORKOUT
meal 3- PWO 1 scoop whey, 5 mg glutamine, 1/3 cup oats

Add some complete protein to your breakfast - 0.5 cup cottage cheese or some egg whites. Your breakfast is one of the most important meals of the day and you need to start it off correctly. Kashi is not too bad as cereals go, but if you can, I would decrease that slightly and add oats instead - less processed and better for your body.

To your meal 2 - Ok. Once again - what is with the low carb bread? It was PRE-WORKOUT!! When you workout you use glucose to create energy to contract your muscles! If you do not have enough energy in your body, you will not get a good workout. If you had swapped thw low carb bread for 0.5 cups of brown rice you would have been set.

PWO 0.33 cups of oats is also not enough - this is another really important meal. Add a banana to the .33 cups of oats and that would have been better.


My workout wasn't as intense as I had hoped... I lifted heavy but my anxiety was getting in my way! What can I do when this happens to me, I really hate it. I used to have anxiety problems... is it something to do with my diet? I am been taking Sans Tight is that it? I feel like this sometimes without it. Please help!
You have a squat rack right?? Ok - Go to the squat rack and get the bar only. Do a squat go LOW, REALLY low - keep going till your butt hits your ankles you will notice that the bar weight will disappear!! Yes - It is 'caught' by the safety rails!!!

Remeber that feeling!

Now you know that, if the time comes when you 'can't get back up' you can always go down - for those bars will always be there. The worst thing that can happen is that you have to sheepishly unload the bar so you can get it off the safety rails and back onto the rack! ;)

In terms of your other lifts - you can start with lighter weights until you feel ready to tackle the heavier weights. Or - just start with sets of one or two reps with the heavier weights. Pick a weight where you could do 6 reps, but only do sets of two reps. That way, you will never hit failure (and therefore, you are not at risk of being 'crushed') but you will still get the stimulus of the heavier weight.

Now - Why are you taking Sans Tight?? What do you think it will achieve?? I can tell you - it is worth nothing to the average person!! You need to get your diet and training on track first. Stop wasting the money - use it to by REAL FOOD!! ;)

The only 'supplements' I recommend are a good multivitamin, fish oil capsules and a good calcium (strong bones make stable bodies!!).


My workout was
Squats on Smith (5 sets with increasing weight for intensity)
bench press (just the bar today... 3 sets 8 reps it was hard)
standing shoulder press ( 3 sets 10, 10, 8 reps... 12 lb dbs)
hypers (3 sets 10- holding 10 lb weight)
inclide db chest press (12 lb db, 3 sets, 10 reps)
I am still perplexed by your workouts... This hits your legs, chest, shoulders, lower back.... Is it ment to be a chest/legs/shoulders routine??

If it is ment to be a whole body then you are leaving out your upper back?

[krankyprincess]

Christin, I can relate to your anxiety. I sometimes experience this myself in certain situations such as traveling to foreign countries or getting put in unpleasant situations. The most important thing when you feel like your heart is beating too fast or you feel lightheaded is to tell yourself that it's ONLY IN YOUR MIND. Nothing will happen to you and there is no reason to be scared. Just keep telling yourself that. I find that if I can engage in a conversation with someone about something else it takes my mind off the anxiety and I can easily make the nervous feeling go away. Even if you feel it, take a minute to sit on a bench, take a couple of deep breaths, and just tell yourself it will pass in a few minutes and you can push as hard as you can again.

[ChristinB916]

I'm sorry to hear that you experiance that anxious feeling but glad that someone can relate to my crazy a$$! Jk- I know i'm not crazy but it just is so frustrating at times. I used to take an antidepressant for it but that made things worse so now I go to counciling and am "pill free". (thanks the lord) Anyways... Emma... Yes, once again I chickened out on the squats... partly because of how I was feeling. I felt so awful! I am really going to try and work on my diet. Tonight I kinda cheated though because I went out to dinner with a friend... I had 2 dinner rolls...they were too good. I really need to stop doing that because I already feel like I am eating more than I use to (mind that I have had distorted eating patterns in the past so it probably all levels out) but still. My food selections are a little off this week because I am home for holiday break. I am going to go to the store and get egg whites and veggies though. I just feel like i've gained weight--- i simply hate this feeling, especially when i'm trying to do better! I just want to be healthy... no more fad diets (i know they don't work) no more smoking (so glad I quit) no more starving, binging... all of the above. I am not weighing myself because that stupid number can have the power to ruin my whole day, I started giving it that power back in highschool. Just thanks so much for all your advice and support. I get really bummed about my body sometimes, there is a lot of history with that. Like I said- I just wanna do this stuff right and be healthy. Tommorow is cardio day... I am doing 5 min warm up 20 min HITT and 5 min cool down... i'll probably do the bike as well for about 20 mins as well. Thanks again!

[bscrusher]

wow, you are really struggling christine. get rid if that sans tight. i will bet is is making things worse.

i have a good friend who fights with anxiety and the drugs that sometimes help, sometimes not. she has found that the high protein diet and heavy weightlifting makes her feel better.

she never goes more than a week without heavy squats and deads.

her butt resembles a rock in hardness. that brings her spirits up as well.

good luck, and be strong.


p.s. your first 30 second low intensity interval of HIIT is your warm-up, so you do not need a separate warm-up. also HIIT is between 4 and 15 minutes. 4 for beginners, 15 for advanced kick-ass athletes. also you do not do any other exercise after HIIT. if you have enough energy to do anything after HIIT, then you were not doing HIIT.

[JLB04]

Ojay I lied... I did the Smith Machine again. I dunno- I got this really anxious/nervous feeling when I was driving to the gym and while I was working out I felt lightheaded and my heart was beating really fast. Today I have eatin...

My workout wasn't as intense as I had hoped... I lifted heavy but my anxiety was getting in my way! What can I do when this happens to me, I really hate it. I used to have anxiety problems... is it something to do with my diet? I am been taking Sans Tight is that it? I feel like this sometimes without it. Please help! My workout was


I was so scared of like passing out or something so I didn't lift heavy. I did more exercises instead. What is up with me I just don't understand!

Christin - I am not sure what Sans Tight is, so I can't comment on that BUT in the past when I would eat too much "junk" food (high sugar) the next day I would experience exactly what you have here during my workout...I actually posted such an experience in my journal. One morning I almost passed out, saw stars etc...my HR was really high - I think it was my insulin levels. Just a thought?

PS On another note: here's a trick that's helped me I DO NOT GET ON THE SCALE! Maybe 1x/month now - that has made a world of difference:)

[ChristinB916]

Jenny- I spent some time reading a lot of your journal. I got to the part that you described earlier when you thought you were gonna pass out. That is exactly how I felt yesterday only I didn't sit down which was probably stupid- Just in case I really was gonna pass out... but I didn't so it's ALL GOOD! I think the Sans Tight is messing with me so i'm probably gonna stop taking it. I took it today "just to see" and it's making me feel the way I did yesterday. Boooo... LOL. I have a question for ya, when you do your HIIT... do you do cardio afterwards at a low intensity (walking for example). I have never done HIIT so I wanna start. I was thinking of starting at just 4 mins like bscrusher said... 30 sec warm up and then walking for about 30 on the treadmill. Bscrusher and Jenny- is this a good or a bad idea??? I'm gonna do the HIIT on the eliptical to start off with but I might start doing it on the treadmill with running once I get used to it. Also- do you stretch before HIIT? Or should I afterwards? OR BOTH? (Sorry I have so many questions!) I am going to the store to get veggies, egg whites, cottage cheese, and chicken. I am going to stick to a structured diet and see if this makes me feel better. I really want to finally get the the bottom of these stupid anxious/nervous feelings because they are getting on my nerves and in my way!! I have gotten a lot better though... it was horrible a few months ago... why me why me! jk Well holla at cha'll laterrr! Thanks for the replies they are always appreciated!

[JLB04]

Your funny...relax :) you are headed in the right direction ok!...the fact that you are going to the store right now to purchase the "staples" is GREAT! Trust me you will feel 100% better when you start eating clean consistently.

Regarding HIIT - I only do it ~ 2x/week and when I do that's all I do for cardio, no extra 30 minutes walking etc...trust me all I want to do is get off the machine :) - Example: Some days would just be a HIIT workout and others would be an upper body workout with 20-25 minutes of HIIT AFTER...NEVER ON A LEG DAY! Its way too hard to do both! Remember when I say 25 minutes of HIIT, that is this:

5 minute - warmup
5 minute - cooldown
15 minutes of actual HIIT ( 30 sec. on/1 minute off)

Do you wear a HR monitor? I have mine programed to tell me my % of MHR, really helps :) Its something I've brought over from my cycling days..oh that sounds so sad :( Any ways, I love bodybuilding!

I always stretch afterwards!

Christin, trust me as soon as you start eating balanced and not over/under exercising (once you find the balance) your anxious/narotic feeling will diminish....A few things you have to realize is #1: it takes time to see physical results (you'll feel better immediately though) #2: you have to trust your program and believe in it :), #3 While your bustin your hump - You have to enjoy and HAVE FUN while doing it!!!!!

ok?

[ChristinB916]

Okayyy! No- I don't have a heartrate monitor, should I get one?! Probably huh? I guess it's just hard right now cause I have just started... I don't even feel that I have a program yet. I tried lifting HEAVY to failure last week. Yesterday my workout was... ughh. And today- I want to do better! I was looking at your journal and I saw a program that you did...
Mon- Legs
T-Low int. cardio
W-Upper w/ HIIT
Th-OFF
F-Legs
S-HITT & low int. cardio
Emma posted it I believe... well that looked like an appealing program. I currently don't really have one, But the whole Upper/Lower idea might work better than my current mess. LOL I read through and looked at some of the exercises you did and I think I am going to adopt some of them. Today I have changed my mind and I am going to do just plain ol' cardio... moderate. I have been doing research on this all morning- nothing else i'd rather be doing on my Christmas Break! That "thicker/bigger/heavier" feeling that you described in your journal is kinda how I feel. Will it go away??? Laterrr!!! =)

[bscrusher]

do not try to train 3 days in a row, and do not try to lift 2 days in a row, if you are training that often you will not be able to use an efficient level of intensity.

[ChristinB916]

Well I went to the gym and had an awesome workout... NO anxiety... I wasn't weak... I did 60 mins of moderate cardio...20 mins on the eliptical/20 min on treadmill (5 min. running) and the rest walking on an incline/ 20 min bike. I stretched for about 10 min's after I was finished, then I left! Very enjoyable when i'm not fearing that I am going to pass out! Amazing. lol I am also proud of my diet today as well! So far...

Meal 1- .5 oats, 4 whites and 1 whole egg, .5 tbsp PB
Meal 2- .3 oats, 4 whites, 1/3 c berries
WORKOUT
PWO- .3 oats, 1 scoop whey, 5 mg glutamine
Meal 3- 4 oz. turkey, 1 tbsp PB, 1/2 cup pumkin (not pie =))

I am full--- not hungry at all.... but I feel like I have eaten too many carbs. Meals 5 & 6 are going to be protien/veggies for carbs, and some fats. I'll post the rest of the day later. I'm due for a lil' R&R!!!

BsCrusher... your right I think i'll take tommorow off. GOoOod Point!

[bscrusher]

i'm glad to hear you are in good spirits. keep your cardio sessions under 45 minutes.

[ChristinB916]

Well ya'll... I stuck to my eating program for a whole day BUT why do I feel like a cow. I feel like my life revolved around food today- kinda scares me! Here are my meals 5 & 6...

Meal 5- 1 cup cauliflower & broccoli, 1/3 c oats, 6 egg whites, 1 tbsp pb
Meal 6- OKAYY I had a chai at Barnes and Noble! That isn't good. I came home and ate 1/3 cup of cottage cheese but I really wasn't hungry. I ate it because I thought it would be a good thing to do. LOL

SOOO is this too much food or what? I felt like I ate too many carbs from OATS... I usually don't eat that many! I feel really bloated, I would hate to get dressed to go out right now. I don't want to feel like this so what changes could I make. Tommorow is a rest day but I might workout. I feel like I had no progress in the gym the day of my anxiety attack. Good Night ya'll!

PS- should I cut calories on days I do not work out... for instance leave out my PWO meal? I feel like I am eating too often, my mom asked me why I was eating so much. My mom is a horrible horrible influence on my eating patterns. I LOVE HER SO SO SO MUCH but half of the sh*t she has told me my whole life has helped f*ck me up! JUST VENTING- she asked me why my stomach looked so big when we were shopping (and the clothes I wanted to fit already didn't so this made it worse) So then she told me to do more crunches. But bscrusher told me not to do crunches. So in conclusion to this venting session... now I feel fat and my mom tells me I eat too much and I don't workout enough. Cool! LOL Whatever I am still determined but please someone tell me what to eat to not feel so HUGE! CAUSE I DO =) Okay bye for real now.

[bscrusher]

this is going to be a battle for you christine, it is totally worth it.

some days you are going to feel less than perfect for one reason or another.

don't freak out over a chai, that is not the way normal people act, the more you can force yourself to act normal the better you will feel. fake it if you have to, that has been proven to work.

obviously the meal you eat at the time of your pwo meal, on days you don't workout, can be a bit smaller than on workout days.

your mom may be a genius in her field, but between the two of us, it is quite obvious bscrusher is the expert on the crunch issue.


p.s. post a pic of your stomach, we will be able to tell if it is too big or not.


...

[JLB04]

Well ya'll... I stuck to my eating program for a whole day BUT why do I feel like a cow. I feel like my life revolved around food today- kinda scares me! Here are my meals 5 & 6...

Meal 5- 1 cup cauliflower & broccoli, 1/3 c oats, 6 egg whites, 1 tbsp pb
Meal 6- OKAYY I had a chai at Barnes and Noble! That isn't good. I came home and ate 1/3 cup of cottage cheese but I really wasn't hungry. I ate it because I thought it would be a good thing to do. LOL

SOOO is this too much food or what? I felt like I ate too many carbs from OATS... I usually don't eat that many! I feel really bloated, I would hate to get dressed to go out right now. I don't want to feel like this so what changes could I make. Tommorow is a rest day but I might workout. I feel like I had no progress in the gym the day of my anxiety attack. Good Night ya'll!


PS- should I cut calories on days I do not work out... for instance leave out my PWO meal? I feel like I am eating too often, my mom asked me why I was eating so much. My mom is a horrible horrible influence on my eating patterns. I LOVE HER SO SO SO MUCH but half of the sh*t she has told me my whole life has helped f*ck me up! JUST VENTING- she asked me why my stomach looked so big when we were shopping (and the clothes I wanted to fit already didn't so this made it worse) So then she told me to do more crunches. But bscrusher told me not to do crunches. So in conclusion to this venting session... now I feel fat and my mom tells me I eat too much and I don't workout enough. Cool! LOL Whatever I am still determined but please someone tell me what to eat to not feel so HUGE! CAUSE I DO =) Okay bye for real now.


I don't think this is ALOT of food like you put it :) I get roughly 1400 cals...I wish you would start inputting your foods into fitday to get the ratios or create your own excel sheet with the foods you are eating most days, it really does help:)

Okay, you are going to run into people/family memebers that just don't get it ok! They are everywhere, you have to stay strong with what you are doing. Also, only listen to valuable sources about what you should be doing regarding diet/exercise...ugh...this stuff really bothers me..

Regarding less food on Non-Workout days - Yes, do not have a PWO shake.

[ChristinB916]

I will be posting a picture as soon as I can figure out how... I tried once at my apt. in Athens and it didn't work. Bscrusher- that is a very good point about "faking acting normal". I think if I wasn't so hard on myself sometimes this might just be a little easier. I'm really working on it! REALLY. As for my mom, she is very critical of me. This has always been so i'm use to it. I'm know that I am not fat or anything but sometimes it bothers me. OH WELL =) whatever...
Last night I couldn't sleep and I ate a bowl of cereal late. I don't know why I did this. I wasn't hungry I was just pissed that I couldn't sleep. This is strange but part of it is due to the fact that I just couldn't let myself have a clean day and be proud. I just had to mess it up. BUT- I don't really care, whatever... it's a bowl of cereal (Kashi) I really think that I am doing a lot better since I started anyways. Well today is an off day. I'm going back up to school because my gym has re-opened up there. It was closed for rennovations. Yay! Talk to ya'll later!

[bscrusher]

eating late is fine, just make it protein.

some very hardcore folks set an alarm to wake them in the middle of the night to eat.

i have a friend who wakes up hungry almost every night at around 3am. she unwraps a few protein bars and puts them on her nightstand before she goes to sleep so there is no delay in the eating. i think she does not really wake up all the way to eat.

if you are going to be doing 3 or 4 kick-ass workouts a week, and eating only healthy foods, it will be impossible to eat too much.

[ChristinB916]

Well... today was off day thank goodness because I have been running around all day!!! I am back up at school.... i'm exited to see our gym because they remodeled it, yay! It needed help... BADD! Today I didn't eat very well... there was no structure

Meal 1- 5 whites, 1/2 cup Kashi Go Lean, .5 pb
Meal 2- Chicken Salad at a Mexican restaraunt, 2 tortillas w/ cheese, a few chips
Meal 3- 4 oz. chicken, 2 tbsp pb, pumkin 1/3 cup

I need to eat again but i'm not hungry at all! My lunch was pretty big, I ate most of the salad so that is probably why.

[ChristinB916]

the rest of my night...

Meal 4- 3 oz chicken, .5 tbsp pb
Meal 5- 1/2 cup cottage cheese

lil better! I wasn't hungry but I had no energy...arghhhh

[JLB04]

Christin why are you so tired? Is it just stress your putting on yourself daily along with working out???

[ChristinB916]

"Fred's" here .... trying to avoid TMI but that is why I was so tired yesterday! Oh course I ended up staying up until 2 anyways cause I watched a movie.

[JLB04]

"Fred's" here .... trying to avoid TMI but that is why I was so tired yesterday! Oh course I ended up staying up until 2 anyways cause I watched a movie.

Ahhh YES! know what you mean...I get so tired too...all I feel like doing is sleeping in late and going to bed early LOL.

[ChristinB916]

SAME HERE it's so annoying!!!! And the whole experiance messes with my head in terms of my progression, UGHHHH! I'll post my day later. I'm having crazy cravings!!!!

[ChristinB916]

Here is my day.... I had a good day! I haven't been tired or anything! The gym was remodeled and we got all kinds of new stuff! It looked great, very BRIGHT! I was looking in the mirror and I can already tell I have been doing weights.... my body as a shape but I kinda look "thicker". What should I do to prevent looking bulky... I want to look LEANNNNNNN n mean, but i'm not MEAN! HAHA okayyy...

Meal 1- 4 whites, .5 oats w/ .5 scoop of choc. whey, 1 tbsp PB
Meal 2- .4 oz turkey/ham, 1 tbsp PB
Meal 3- 1/2 c berries, .3 oats, .3 scoop of choc. whey
Meal 4- I had PB because I was craving something and then my roomate brought home cookies so of course i picked at them UGHHHH dang period... I considered this a "meal"
WORKOUT
Meal 5- 2 cup veggies, 2 oz. turkey, 4 whites, Oh Charley's reduced fat Honey Mustard (is this BAD?) 1/3 cup ff cheese

WORKOUT......
Still in experimental process of finding what works for me so it won't be perfected for quite a while buttt...
5 min warm up on eliptical

Reg. Deadlifts-
Set 1- Bar Only, 12 reps
Set 2, 3, 4- Bar + 5 lbs each side (I was concentrating on form so I didn't go too heavy) 10 reps

Lat. Pulldowns-
1- 40 lbs, 12 rep
2,3- 50 lbs, 10 reps

Barbell Rows-
set 1- small bb, 2 1/2 lbs each side, 12 reps (started too light)
2- 5 lbs each side, 12 reps.... still kinda light!
3-15 lbs each side, 10 reps.... little better could have gone heavier

Side Bent Arm Raises- don't know what they are called
3 sets- 10rep, 10 lbs Need to increase and go heavy on final set next time

High Intensity Cardio-

5 min warm up

15 min High Intensity doing intervals

5 min cooldown

10 min walk to cool down

My workout is still a work in progress but I did feel like I had a good one! So my questions are....

1- How do I get LEAN and not BULKY
2- Is Salad Dressing a REALLY big deal.... diet wise??

THANKS!

[bscrusher]

first drop the side raises, these might be useful for an advance bb'er, but definitely not for you.

the way you get lean without getting bulky is by using a strength only protocol in your lifting. you will not get bulky, but you will also not get lean or defined as fast as if you did a muscle mass gaining protocol.

here is the truth of the matter. if you want to get lean fast, in a healthy way, you have to gain some muscle mass. if you gain muscle mass quickly you may gain a little fat. even if you do not gain any fat you will actually weigh more and take up more space, unless you are losing fat at a fast rate, then you will take up less space. for most people there must be a substantial muscle mass gain, and concurrent metabolism acceleration before the fat starts burning off. so most likely you will gain muscle mass for a while before you start to lose fat.

that is a good thing, make peace with it.

don't start second guessing yourself and trying to find excuses to starve and overtrain. we all know that NEVER works.

i am guessing that this thickness you detected in the mirror is a good thing. why don't you post some pics?

[ChristinB916]

I don't have any pics yet but I will try and take some in the next few weeks. I am trying to stay away from unhealthy foods like cookies but I did eat a few today. Whoops! My diet could have been better, could have been worst too though. I felt very hungry for some reason... ughhh!! But-I ATE! I just got home from a friends not too long ago and had oatmeal w. whey in it and egg whites (and a cookie =P) Gotta quit that sheeitt! Oh well at least I ate SOMETHING good! Tommorow is cardio day. 45 min of moderate. OUT!!!

[JLB04]

Christin: where is your PWO shake?...After your workout have a whey shake then your Meal #5.

Also, I agree with BSC about leaning out...it is quite hard to lean down and gain muscle at the same time! My body has been going through a lot of stages...I bulked up a little in the beginning, now my body is just starting to look leaner - this has almost been 6 weeks. I am still waiting for my body's furnance (metabolism) to really crank up! Remember it takes time.

[ChristinB916]

Well- I have been putting whey in my oatmeal in the mornings and at my second meal. It's good! Should I still have more whey PWO???? I wasn't sure so I didn't yesterday.

[JLB04]

Well- I have been putting whey in my oatmeal in the mornings and at my second meal. It's good! Should I still have more whey PWO???? I wasn't sure so I didn't yesterday.

With the meal plans I created with Emma :) She ALWAYS makes me have a Protein shake after a workout (of course don't have one on non-workout days). I see that your including Whey into actual meals..this PWO shake would be something like (use a blender of course) .5 c. oats/1 scoop whey/.5 c. berries (this is what I do) but you have to come up with ratios that work for your meal plan that day...I am not sure what calorie levels you are striving for each day. Also, after your PWO shake, 1 to 2 hrs. later have your Meal #5. The PWO shake really targets the muscles you've just worked - helps replenish them so you don't lose the hard earned muscle your trying to make:)

Emma could definitely explain it better - I just know its essential.

Also, the more I think about you using whey in a few meals earlier in the day, why don't you think about using real protein sources like chicken/egg whites/tuna fish/turkey/tofu etc...? its much better for you. Whey is easily absorbable that is why it is normally taken in a shake form. Just food for thought :)

PS not too mention Whey is so much more expensive then real food.

[ChristinB916]

It's just really good in my Oatmeal... I am starting to get used to eating oatmeal. Never have been a big oatmeal plan. I know I said I would do this b4 but i'm really gonna try this time. FIT DAY... right now I have no idea about my calories, etc. I yesterday I kept snacking... I probably ate a lot more than I should have. Also- I don't think I can control myself around PB. I love it too much, so I always end up eating too much. Is there anything else I could use instead, cheese or something. If not I guess i'll start buying really small jars so i can't eat the whole thing!! lol

[JLB04]

It's just really good in my Oatmeal... I am starting to get used to eating oatmeal. Never have been a big oatmeal plan. I know I said I would do this b4 but i'm really gonna try this time. FIT DAY... right now I have no idea about my calories, etc. I yesterday I kept snacking... I probably ate a lot more than I should have. Also- I don't think I can control myself around PB. I love it too much, so I always end up eating too much. Is there anything else I could use instead, cheese or something. If not I guess i'll start buying really small jars so i can't eat the whole thing!! lol

Regarding the PB, I used to just guess how much a tbsp. was then I got a digital scale and it really helped. I measure/weigh out 1 tbsp. in the morning when I'm making my food...I never just eat it out of the jar - that would be dangerous :) You'll be surprised on how little a tbsp. really is...If you don't have a scale then actually measure it with the measuring spoons. I wouldn't replace it, because you like it and its a great fat. Almond Butter is awesome too! Just have a little more dicipline with it ok?

[Emma-Leigh]

It's just really good in my Oatmeal... I am starting to get used to eating oatmeal. Never have been a big oatmeal plan. I know I said I would do this b4 but i'm really gonna try this time. FIT DAY... right now I have no idea about my calories, etc. I yesterday I kept snacking... I probably ate a lot more than I should have. Also- I don't think I can control myself around PB. I love it too much, so I always end up eating too much. Is there anything else I could use instead, cheese or something. If not I guess i'll start buying really small jars so i can't eat the whole thing!! lol
Jenny is spot on - you really want real food if at all possible.

However, if you REALLY wanted then you can use another protein powder in your oats - something like an egg, soy or casein based powder. These will have a slower digestion than the whey and also do not have the insulin spiking potential of whey - which means they will release the protein slower.

The only time you really want whey is pre and/or post workout.

If you want some idea's on oats - try protein pancakes!! In a blender combine 0.5c oats, 3 egg whites, 0.5 cups cottage cheese, tsp vanilla extract, some cinnamon and some water (as much as you need to get a good batter consisency). Then heat a non-stick pan and cook like normal pancakes!! You can top them with almond butter or some blue-berries and lemon juice! SO GOOD!

As for a PB substitute. Well, walnuts are excellent, as is linseed meal. These have more omega-3 fats than peanut butter (and almond butter) and it is these fats that are the REALLY important ones. If you can't control yourself around these things either (it would be odd with the linseed meal... but different people may scoof this down! ;) ) then consider fishoil capsules.

[StlBarbie]

It's just really good in my Oatmeal... I am starting to get used to eating oatmeal. Never have been a big oatmeal plan. I know I said I would do this b4 but i'm really gonna try this time. FIT DAY... right now I have no idea about my calories, etc. I yesterday I kept snacking... I probably ate a lot more than I should have. Also- I don't think I can control myself around PB. I love it too much, so I always end up eating too much. Is there anything else I could use instead, cheese or something. If not I guess i'll start buying really small jars so i can't eat the whole thing!! lol

I am so...........with you on the peanut butter thing! I tell you, I seriously gave it up 20 years ago..........I just love it way too........much! Yes, I can sadly admit that I AM that OLD!!!! AH!!!!!!!!!!!

[ChristinB916]

Oh my room mate and I are obsessed with peanut butter so controling it is hard. It's almost has the status of a cheat meal that is how much I like it. I have already been taking flax capsules... does this replace peanut butter? I think I would be better off without it in my apartment because it's too tempting!!!! Also- I feel like I am eating too many carbs... like- from oatmeal.... here is my day so far

meal1- .5 oats, .5 scoop whey =), .75 PB, .3c berries ( i was so tired this morning that I dropped a whole thing of blueberries on the floor, it was the biggest pain in the you know what to clean up because they rolled everywhere!
Meal 2- CHAI it's not a meal but whatever
Meal 3- 1.5 cup salad mix, .4 c ff cheese, 1.5 tbsp red. fat dressing, 2 whites, 3 oz turkey, .3 cup oats
Meal 4- .3 oats, .3 ff cc, .75 tbsp PB
WORKOUT- 45 moderate cardio on eliptical
PWO- .5 whey, 5 mg glut., .4 c oats.......

How does this look so far? I am going to eat more later but how is this so far-Am I eating too many oats???? What can improve
THX

[Emma-Leigh]

Oh my room mate and I are obsessed with peanut butter so controling it is hard. It's almost has the status of a cheat meal that is how much I like it. I have already been taking flax capsules... does this replace peanut butter?
It would depend on how many you take... So how many are you taking?? :D Fish oil is also MUCH better than flax - so try these next time (not cod liver oil).

But, as I said walnuts and linseeds are also great and these offer you the fibre, vitamins, minerals and phytochemicals that capsules do not... So try these as well.


Also- I feel like I am eating too many carbs... like- from oatmeal.... Why?

I do not think you need to get caught up in diet ratio's etc... You seem to be a little over-concerned with it. Just try to eat regularly and eat well. Wholesome foods - LOTS of vegetables, whole or rolled grains, legumes, lean proteins, fruits, eggs, nuts and seeds etc etc.

Eat ENOUGH to make yourself satisfied but not enough to stuff yourself! Eat slowly.

Drink lots of water too.


How does this look so far? I am going to eat more later but how is this so far-Am I eating too many oats???? What can improve
THX

You are not eating enough - really... I promise you!!

Don't be so restrictive on yourself, trust yourself - your body will let you know what it needs!

[ChristinB916]

It's just so hard to let myself eat more!!!! Crazy concept... my last meal was...

Meal- 4 oz. Chicken Breast, 2 cup veggies, .5 tbsp PB

I am so full! UGHHH and i'm still not eating enough?? Well I snuck in like 3 of those damn cookies today and that CHAI but other than that I ate "clean". I also got some banannas and sweet potatoes at the store to add in to my food choices.

HOW TO YOU MAKE SWEET POTATO'S??? In the oven. Am I suppose to wrap them up in aluminum foil or what? This is a dumb question I know but whatever. Had to ask!

I'm taking about 2000-4000mg of flax a day.

[ChristinB916]

Okay my calories as far as "real food" not counting the cookies and chai were a little low. I added a meal last night of 4 egg whites and .4 cup of oatmeal. I have a question though... i'm going to a new years party and I wanted to know the healthiest form of alcohol. I only drink on special occasions (I didn't used to though, I have come a looonnnnggg way) Is wine by best bet? What about champagne? Thx

[ChristinB916]

My Day-

Meal 1- .5 oats, .3 berries, 5 whites, .75 pb
Meal 2- 1/2 cup yogurt, .4 cup fiber one, .5 banana, 4 whites, 1 tbsp pb
workout
Meal 3- .5 grapefruit, .75 whey, 5 mg glutamine
Meal 4- 2 cups salad, .4 cup ff cheese, .5 grapefruit, 5 oz chicken
Meal 5- Pre party .3 cup oats- for absorbtion of alcoholic beverages =)

WORKOUT
5 min warm up

bicep curls
tricep push downs (rope)
ez bar curls

decline crunch
hanging leg raises
weighted oblique crunch

15 min bike moderate intensity
10 min incline walk

HAPPY NEW YEAR!!!!

[ChristinB916]

WELLL- Happy New Year everyone!!!!! I am a little bit hungover from last night but i'm doin well! I hope that this year is better than the last. I had a terrible year last year!!!! My goal is to recover from my past distorted body image that I allowed to control my life. I am going to keep this journal because it is helping me EATTTT... I was never anorexic but I tend to starve sometimes. Not intentionally but i've been doin it for so long, the whole diet/binge cycle, I let it control my moods!!! Thats no way to live!!! Well my diet will probably be off today and I think if I tried to workout right now it would be a disaster- so i'm just gonna chill out today!!! I'll post my day later!!!

[VanillaBean_21]

HOW TO YOU MAKE SWEET POTATO'S??? In the oven. Am I suppose to wrap them up in aluminum foil or what? This is a dumb question I know but whatever. Had to ask!




Throw them in the microwave for 3-5minutes. Poke some holes in them before you cook them though.

[Hibiscus09]

I like them much better in the oven -- makes them sweeter and the consistancy seems much better to me.

I just pierce mine with a fork in a few places and wrap them in foil. I bake them at 400 degrees for about 40 minutes, depending on the size. A little longer if it's a huge sweet potato.

[ChristinB916]

My day....... 1/1/2005!!!!
Well I have been in bed all day long, I haven't done a thing!!! Haven't felt too hot either! Back to the gym tommorow!!!

Meal 1- 1 cup honey bunches of oats, 1/2 cup 2% milk (at friends house... no oats available!)
Meal 2- 2 tbsp PB, 1/2 Banana, 1 cup oats, 4 oz. chicken (I was STARVING) i think I waited too long in between meals
Meal 3- 6 whites, 1 cup veggies, 1/4 cup ff cheese, .33 oats
Meal 4- 6 oz chicken (needed more protien for the day)

I also had a twix.... whoops!!! It was so good though, but not really worth it. Till tommorow!!! PS... my arms are really soar, YAY!

[bscrusher]

if you are going to have a treat don't eat some garbage like a candy bar. have a small piece of something REALLY good, like a piece of chocolate that costs about 4 dollars for a quarter of an ounce. this will really satisfy, and can have no adverse effect.

[ChristinB916]

good point- i would have gone and gotten my fav. ice cream *Birthday Cake from Marble Slab... but I was too lazy. Guess I didn't really want it afterall! I shouldn't have eaten that candy bar though.. grrrrrrr.....

meal 6- 1/2 cup ff cc, 1/4 cup berries ( I put cinnamon and splenda in my cottage cheese and it was actually really good! Gotta love finding new things I can do to make my diet bareable!)

[JLB04]

Christin:

Can you post your meal times from yesterday? or give us an idea of what most days are like regarding meal timing? I know your days may be inconsistent but are you eating every 2 to 3 hours? what are your paramters? or are you just going by hunger?

Thanks! your doing so much better!

[VanillaBean_21]

My day....... 1/1/2005!!!!
Well I have been in bed all day long, I haven't done a thing!!! Haven't felt too hot either! Back to the gym tommorow!!!

Meal 1- 1 cup honey bunches of oats, 1/2 cup 2% milk (at friends house... no oats available!)
Meal 2- 2 tbsp PB, 1/2 Banana, 1 cup oats, 4 oz. chicken (I was STARVING) i think I waited too long in between meals
Meal 3- 6 whites, 1 cup veggies, 1/4 cup ff cheese, .33 oats
Meal 4- 6 oz chicken (needed more protien for the day)

I also had a twix.... whoops!!! It was so good though, but not really worth it. Till tommorow!!! PS... my arms are really soar, YAY!

Why didn't you have any carbs with Meal 4?

[ChristinB916]

Meal 1- (9am) 1 cup honey bunches of oats, 1/2 cup 2% milk (at friends house... no oats available!)
Meal 2-(2 pm) 2 tbsp PB, 1/2 Banana, 1 cup oats, 4 oz. chicken (I was STARVING) i think I waited too long in between meals
Meal 3- (5:30)6 whites, 1 cup veggies, 1/4 cup ff cheese, .33 oats
Meal 4- (8:00)6 oz chicken (needed more protien for the day)
meal 5- (10:00) 1/2 cup ff cc, .33 cup berries

I don't know why I didn't eat carbs with meal 4. My calculations were not in balance so I just skipped them and added more protien. I did get some carbs from the berries though! Going to the gym today, yayyy! I don't know why but I still have a headache from new years... this is wierd! I think i'm just dehydrated or something! I am eating not based on hunger because if I wait till i am actually hungry then I will overreat!!! I'll post my workout and day later! Till then!

[VanillaBean_21]

Meal 1- (9am) 1 cup honey bunches of oats, 1/2 cup 2% milk (at friends house... no oats available!)
Meal 2-(2 pm) 2 tbsp PB, 1/2 Banana, 1 cup oats, 4 oz. chicken (I was STARVING) i think I waited too long in between meals
Meal 3- (5:30)6 whites, 1 cup veggies, 1/4 cup ff cheese, .33 oats
Meal 4- (8:00)6 oz chicken (needed more protien for the day)
meal 5- (10:00) 1/2 cup ff cc, .33 cup berries

I don't know why I didn't eat carbs with meal 4. My calculations were not in balance so I just skipped them and added more protien. I did get some carbs from the berries though! Going to the gym today, yayyy! I don't know why but I still have a headache from new years... this is wierd! I think i'm just dehydrated or something! I am eating not based on hunger because if I wait till i am actually hungry then I will overreat!!! I'll post my workout and day later! Till then!

I think you should add Oats, sweet potato, brown rice, etc to your Meal 4. Do you know much carbs/protein/fat your getting a day?

[ChristinB916]

Yeah I have been tracking it on FitDay...
source grams cals %total
Total: 1409
Fat: 30 270 20%
Sat: 8 76 6%
Poly: 7 60 4%
Mono: 12 112 8%
Carbs: 184 646 48%
Fiber: 23 0 0%
Protein: 109 437 32%
Alcohol: 0 0 0%
That was my total for yesterday... My ratio's were off after that damn twixbar

[VanillaBean_21]

Yeah I have been tracking it on FitDay...
source grams cals %total
Total: 1409
Fat: 30 270 20%
Sat: 8 76 6%
Poly: 7 60 4%
Mono: 12 112 8%
Carbs: 184 646 48%
Fiber: 23 0 0%
Protein: 109 437 32%
Alcohol: 0 0 0%
That was my total for yesterday... My ratio's were off after that damn twixbar

I was just wondering, maybe I missed it, but how old are you?

[JLB04]

Meal 1- (9am) 1 cup honey bunches of oats, 1/2 cup 2% milk (at friends house... no oats available!)
Meal 2-(2 pm) 2 tbsp PB, 1/2 Banana, 1 cup oats, 4 oz. chicken (I was STARVING) i think I waited too long in between meals
Meal 3- (5:30)6 whites, 1 cup veggies, 1/4 cup ff cheese, .33 oats
Meal 4- (8:00)6 oz chicken (needed more protien for the day)
meal 5- (10:00) 1/2 cup ff cc, .33 cup berries

I don't know why I didn't eat carbs with meal 4. My calculations were not in balance so I just skipped them and added more protien. I did get some carbs from the berries though! Going to the gym today, yayyy! I don't know why but I still have a headache from new years... this is wierd! I think i'm just dehydrated or something! I am eating not based on hunger because if I wait till i am actually hungry then I will overreat!!! I'll post my workout and day later! Till then!


Christin, no wonder you were so hungry LOL, 5 hours is an eternity! Please don't ever go that long again...remember you are trying to train your body to eat every 2 to 3 hours so it trusts you and starts reving up that metabolism...I know certain days it can be a cluster, but if you can avoid it please do, even eat a protein bar or something if necessary :)

[ChristinB916]

I'm 20- yeah I know that was way too long to go without food!

[ChristinB916]

Okay... i'm very proud... I just got home from the gym and I actually did REAL squats!!!! They were much harder than the Smith machine so I can tell that I will benifit more from doing them which is good!!! Here is my day so far

Meal 1- .5 oats, 5 whites, 1 tbsp PB
Meal 2- .5 ff cc, .3 strawberries, t tbsp PB
Meal 3- .5 oats, 2 whites
WORKOUT
PWO- 1 scoop whey, 5g glutamine, .5 banana

I'll post the rest later tonight

WORKOUT
5 min warm up on bike

Squats.... yay
bench press
side shoulder raises
incline db press
standing shoulder press

I was trying to target legs/shoulders/chest today... Emma knows that usually my workout was so unstructured that it was almost a full body! I think I did better this time! I had been feeling really sick to my stomach all day and pretty tired too! I think I might be dehydrated so i've been trying to drink a ton of water. It's just hard because my stomach feels queesy and i'm scared it's gonna come back up! ughhhh I hate this. My workout was good though so at least I pulled that off!

[ChristinB916]

wow my legs hurt!!!! Well here is the rest of my day...is it bad that my last meal is late at night??? I've been hungry so i eat... my calories are under anyways.

Meal 5- 1/2 cup sweet potato, 4 oz chicken
Meal 6- 4 whites, 1 cup broccoli, .4 ff cheese, .5 oats

tommorow is cardio day, whuuu hoooo!

[ChristinB916]

Added 1 tbsp of PB to last meal

[Emma-Leigh]

Looking good diet wise Christin!! Try not to get too caught up in the numbers for now - just focus on healthy regular meals!

Your workout looked good today - congratulations on the squats!!

[ChristinB916]

OKAY- I have been SOO tired all day long! I just woke up from a 2 hour nap and I feel like I could still sleep. I have days like this sometimes but this has been how my past 2 days went already. I feel so drained!!! I'm trying to eat my energy back up but is this the correct way to go about this? Or should I just sleep. I feel like such a slacker sleeping all day I can't stand it! Even though I have nothing else to do until school starts on Wed. but still!!! Urggg- I am frustrated. What is wrong with me!?

[ChristinB916]

Okay I just got done with today's cardio (moderate)--- I was still a little tired and my stomach is still upset. Now I am not as tired but my stomach still hurts. Eating has been hard the past few days, can't wait for this feeling to go away! Here is my day so far...

Meal 1- 1.3 cups oats, .5 whey mixed in, .3 berries, .5 tbsp PB
Meal 2- 4 whites, .4 ff cheese, 1 cup broccoli
Meal 3- .5 banana, .75 tbsp PB, .3 oats, 4 oz chicken
Meal 4- Low carb yogurt, .3 berries, .4 cup fiber one
WORKOUT- 30 min eliptical, 15 min bike
PWO- .5 scoop whey, 5mg glutamine, .5 cup sweet potato

**Okay- this might be a dumb question but for the past 3 days I haven't done anything at all. I have been laying around except for the gym yesterday and today. Am I eating too much for my VERY low activity level???!! I just haven't been feeling hungry but i've eaten anyways. I just feel like i'm eating for no reason!

Post the rest later!

[ChristinB916]

I'm cheating... i'm going to get my favorite ice cream... I just want it so bad and haven't cheated in like a month... REALLY had somethin good!

[ChristinB916]

OKAYYY i didn't cheat... well I did but not on that. I got a fried chicken salad from Wendy's and had 3 cookies. There's my cheat. I don't even feel that bad! Does anyone else feel like they need a break from the same old stuff every once and a while!?!

[Jennifer-Lynn]

OKAYYY i didn't cheat... well I did but not on that. I got a fried chicken salad from Wendy's and had 3 cookies. There's my cheat. I don't even feel that bad! Does anyone else feel like they need a break from the same old stuff every once and a while!?!

YES!

[ChristinB916]

Thank Goodness! I felt like I was being strangled by the same foods!!!! Well now I feel better, I won't feel like too much of a wierdo now. It was just a little salad, yeah fried but oh well. Today is an off day so i'll post my food later!!

[ChristinB916]

I feel like I am becoming too obsessed with my diet will someone give me some inspiration/advice? I want to eat 5 small meals a day. I haven't been hungry 5 times today so I haven't eaten that. My stomach has been really upset lately since i've been so "hardcore" about it. I am so confused. I want to feel normal... not bloated and ughhh from an upset stomach. I know it's something that has to do with my diet. Today was my off day but here is my food.

Meal 1- 1 cup pats, 5 whites, .5 tbsp PB
Meal 2-.5 sweet potatos, 4 oz chicken, 1 cup broccoli, .5 PB
Meal 3- 4 oz pork chop, .3 squash, .3 peas
Meal 4- CHEAT ( the ice cream I didn't get last night cause the store closed)

I don 't want to become OBSESSED with this. Has anyone ever felt like this? I am trying to overcome and obsession with food and my body. Is this going to make it worse? HELP... advice?!?

[ChristinB916]

Well- Today I start class again.. I only have one though. Why would they start on a Wed.? That's stupid... couldn't we have had one more weekend? Oh well.... I went to the gym this morning (well at 10:30) to get it out of the way. I don't like lifting weights around a million people if I can avoid it. I am not THAT comfortable yet but I get more and more used to it every time I go! Here is my day so far...

Meal 1- .5 oats, 4 whites (I wasn't hungry AT ALL but still ate)
WORKOUT
PWO- 1 scoop whey, 5g glut., .5 banana

I got my favorite ice cream last night but I was proud because normally I would get a HUGE choc. sprinkle cone and A LOT of ice cream but I just got a cup. I'm glad I didn't really OVER do it like I use to. I am trying to not allow eating/food consume my life too much. I have had a HUGE problem with this in the past. I catch myself thinking about what i'm gonna eat next alot and I hate it! A close friend of mine even said it was annoying! In a nice way but still... Ughhh. I'm just going to eat when I am hungry... small meals like I have been but this just drives me insane sometimes! I want to quit being such a compulsive eater and eat out of hunger, is that so much to ask! LOL More later!

[ChristinB916]

Oh Yeah my workout...

5 min warm up on bike

SLDL
Lat Pulldowns
BB rows
Hyper Extensions

25 min moderate/high cardio
It went well today, I am def. feeling stronger!

[Jennifer-Lynn]

No Christin its not a lot to ask...you are progressing :) These thoughts are natural ok...I know what you mean though, I can't just let all my control go out the window and I don't want to be overly compulsive about what I eat either. However, eating clean nowadays takes planning so I don't think of it as being compulsive, just as planning my day so I am not in the situation where I do not know what to do (well I try to avoid that as much as possible). Your finding your way - keep it up!

[ChristinB916]

thanks I really needed to hear that!

[ChristinB916]

WTFFF? Okay I stopped weighing myself but now my clothes are getting tighter on me! This is NOT what I am going for! What do I do!?!

[shadowII]

make peace with it. you have to gain some quality muscle FIRST, only then your hot-rod metabolism can start burning fat.

drop the sweets.

instead of 5 meals a day, try 7.

[Jennifer-Lynn]

WTFFF? Okay I stopped weighing myself but now my clothes are getting tighter on me! This is NOT what I am going for! What do I do!?!

Christin - this is all apart of the process believe in it and trust it ok. The same thing happened to me - just give it a few more weeks.

[Jennifer-Lynn]

Christin - what have you been up to :)

[ChristinB916]

Hey sorry I haven't posted in a while... I went home for a few days and have been very busy. I don't think that I am going to be posting my diet for a while just because I think that I have become a little too obsessed with it. It has started to consume my thoughts at all times which isn't healthy. I know that you can track your meals without becoming obsessed but I think I just crossed the line! This is something that I am trying to STOP doing. I make healthy choices anyways. I have never been the type to eat "bad" or in an unhealthy way. Keeping track of my eating and reading other journals has further educated me on how to eat for my lifestyle so I have enough energy. That is something I didn't understand before. The concept of actually eating like a normal person was unfamiliar! ha! I will try and keep posting my workouts which have been going well. I took yesterday off and today I am going to the gym to do bi/tri and abs along with 20 min on the bike. My hammies still hurt from doing SLDL on WED!!!! hummmmm OH well! No pain no gain I suppose. More later!

[Gabrielle]

Hey sorry I haven't posted in a while... I went home for a few days and have been very busy. I don't think that I am going to be posting my diet for a while just because I think that I have become a little too obsessed with it. It has started to consume my thoughts at all times which isn't healthy. I know that you can track your meals without becoming obsessed but I think I just crossed the line! This is something that I am trying to STOP doing. I make healthy choices anyways. I have never been the type to eat "bad" or in an unhealthy way. Keeping track of my eating and reading other journals has further educated me on how to eat for my lifestyle so I have enough energy. That is something I didn't understand before. The concept of actually eating like a normal person was unfamiliar! ha! I will try and keep posting my workouts which have been going well. I took yesterday off and today I am going to the gym to do bi/tri and abs along with 20 min on the bike. My hammies still hurt from doing SLDL on WED!!!! hummmmm OH well! No pain no gain I suppose. More later!

Good for you! Great insight

[ChristinB916]

Yesterday was suppose to be a weights day but since I had to go to the gym when it was most crowded I changed it to 45 mins moderate cardio instead. Now today is my weights day... i'm going to do

Squats, bench press, shoulder press, push press, dumbell raises

My diet has been pretty clean. I have been eating when I am hungry or a little before if I am feeling tired. I feel like I eat more than any of my roomates. I wonder if I am starting to eat too much. I have gained weight and gotten bigger but have been working out better than ever before. It's just so hard not to fall back into my old ways of starvation and over exercising!!! I'm frustrated. Could I be eating too many calories?

[bscrusher]

drop the shoulder press and the dumbell raise. they are both redundant. now put more intensity into the rest of your workout.