T's Journal :)

[mrs.hi-c]

Well, it's the end of the year already--I've made my goals for 2005. I don't like to call them resolutions, because people don't stick to 'em. One would suppose that my goals aren't totally outrageous, and I'm going to give it my best.

Ultimate goal: To compete in a September 2005 Figure competition.

Little goals: Get rid of the 12 fatty pounds I've gained since july, and replace it with 12 muscular pounds (I tell ya, that wedding cake is what did it, lol!). I have no problem weighing more if it's muscle :)
Finally get rid of that little tummy "pooch" through reasonable diet and exercise. And get my belly button pierced--I've wanted the damn thing for 8 years, and never felt comfortable enough with my stomach to do it.
Strengthwise, I want to be able to bench my own weight, and be able to do a pull-up.


The Plan:

My schedule is going to get a bit crazy in the new year. On top of the three classes (2 sculpting and 1 spinning), I will be adding 4 more sculpting classes to my week. However, I don't anticpate working at full force for these classes--my job is to teach proper form and make sure everyone else works their butts off, hehe. This will be my new schedule for the year--

Mondays and Wednesdays: Sculpting at 5-6 am and again at 6-6:45 pm
Tuesdays and Thursdays: Sculpting at 6-6:45 am, Spinning on Thursdays from 4:30-5:15pm.

Like I said, I'm not planning on working full force in the sculpting classes, so I should still be able to make some great gains.

On top of these classes, I would like to develop a 3 or 4 day split. My time. With spinning as one of my cardio days, I would like to add in one or two more days, which would be doable on M-W's, or even on a Saturday.

As soon as I can, I will post some pictures on here for you to critique. Also my diet, for my own benefit. Wish me luck--it's gonna be one hell of a year!

-t-

[Headski]

Awesome goals Mrs. hi - c!!!

Good luck with everything. Happy New Year.

H

[mrs.hi-c]

I hope to get pictures up once a month to see my progress. As you can tell, I have a lot of work to do.

http://www.kevinandteri.com/fitness/

Follow the link...you can click on the pictures to view a larger version.
I'm still hoping to get my fat pinched, but with my schedule and the trainer at the gym's schedule doesn't match very well. I'm also going to be borrowing a measuring tape to see where I'm at in terms of inches--tonight or tomorrow. Tomorrow I start my 5-day split. Hoping to alternate between 3 (maybe), 4, and 5 day splits by doing a different one every month. What do you ladies do for your routines, in terms of how many days?

Got my meals planned for tomorrow already, too :) Breakfast will be the protein pancakes that SuperBBGirl has posted on her website: 6 ounces of eggbeaters, 1/4 c. oatmeal, 1 scoop of protein powder, and cinnamon and splenda to taste. I've tried this recipe before and it tastes very similar to my grandma's sugar and sour cream cookies. I also have a serving of rasberries mixed with a little splenda to put on top of them. Here's an easy trick: Double the batch, double the meals, and poof! I have breakfast for Tuesday as well. Tuesday or Wednesday, I'm planning on making one of my veggie quiches. It's excellent with a good serving of vegetables and lower-fat when you make it with 1/2 percent milk. Yummy!

-t-

[mrs.hi-c]

I wasn't as heavy as I originally thought! Only 139.5 this morning. Still quite a weight gain for 5 months. DH measured me today (I'm sure he loved every minute of it, haha) and here are the results.

Bust: 38
waist: 30
Hips: 40.5 (ouch!)
THigh: 22
Bicep (relaxed): 10.5
Calf: 14.

Here are the results from todays workout:
Flat Barbell bench press: Warmup set- 12 reps x 30 pounds
Set 1: 12 reps x 40 pounds
Set 2: 15 Reps x 40 pounds (I need to get a spotter to do heavier weights.)

Incline benchpress: warmup set: 12 reps x 45 lbs
Set 1: 10 reps x 50 lbs
Set 2: 10 reps x 60 lbs

Dumbell Incline Benchpress: Set 1: 10 reps x 15 lbs each side
Set 2: 15 reps x 15 lbs

Dumbell Kickbacks: Set 1: 10 reps x 15 lbs
Set 2: 5 reps x 20 lbs

Cable pressdowns: Warmup set: 10 reps x 30 lbs
Set #1: 8 reps x 40 pounds
Set #2: 6 reps x 50 pounds

Lying tricep presses: Warmup: 10 x 30 pounds
Set #1: 5 reps x 40 pounds
Set #2: 6 reps x 40 pounds

Tomorrow I will post my diet for today. Fitday is being a bitch about copying and pasting, so I'll have to copy my information from the word document I created at work :)

Happy Monday--
-t-

[mrs.hi-c]

Here is the food list for yesterday:

Food list for 1-3-04

Meal 1:
¼ cup raspberries w/splenda
2 protein pancakes—3.5 eggs, ¼ c. oats, 1 scoop protein powder, splenda and cinnamon.
Nitric Force, 1 bottle: 10 cal, 2g carbs

Meal 2:
1 apple
1 Yoplait Whips Yogurt: 140 Cal. 2.5g Fat, 5g Protein, 25g Carbs

Meal 3:
V8 juice 11.5 oz
Carb Flatbread
2 tbsp peanut butter
12 baby carrots

Meal 4:
8 oz. Skim milk
1.5 scoops Chocolate designer whey
Craisins (1 pk.)


Meal 5:
Pork Chop
Squash (2c)
String Beans
Mashed potatoes & Gravy

According to Fitday.com, I consumed 1881 calories, 26% Fat, 43% Carbs, and 30% Protein. I don't think that's too bad. What do ya'll think?

Tonight is leg night, this evening I will be teaching my pre/post natal class at the gym.

-t-

[newntrying]

Great goal competing in 2005! I am not that ambitious but I'll see where this takes me.

I am not sure about the ratios. I think it depends on your goals it looks good to me more of emphasis on carbs but that has it's advantages. I am emphasizing protein right now. It will be interesting to see what others think here. I just read alot in the nutrition section of the supersite.

I'll be reading - you go girl!

[mrs.hi-c]

Thanks NewnTrying!

It's hard to tell exactly what I should be getting, but right now I'm feeling pretty good with energy. One thing I cannot do is automatically hop into a very low carb diet. I tried South Beach for about 3 days before I felt like I was going to die. In fact, I almost passed out while teaching a step class. As competition time draws closer, I'll start cutting a few carbs here and there--like switching from yogurt to cottage cheese--more peanut butter, and whatnot.

Yesterday, my diet looked like this:

Meal 1:
Protein Pancakes—3.5 eggs, ¼ c. oats, protein powder, splenda and cinnamon to taste
¼ c raspberries w/splenda
20 oz. Coffee

Meal 2:
Yoplait Whips (4oz)
Craisins- .9 oz package

Meal 3:
1 lender’s bagel, wheat
5 slices of deli turkey/ham (70 cal)
¼ c. shredded mozzarella
1 can diet rite

Meal 4:
½ c. squash
1 Mott’s applesauce (pear)

Meal 5:
4 oz Venison
½ c. Rice
Mushroom soup
Mushrooms
V8

According to fitday (I think the information is pretty accurate), I consumed 1748 calories, 40g of Fat, 224g of Carbs, and 125g of Protein. I also drank 64 oz of water, and one Nitric Force (it's like Kool-aid on steroids, lol!) Fiber's looking pretty good at 24g, too :) I love my fiber.

Yesterday was leg day.

Squats: Warmup set: 10x50lbs, Set 1: 8x70, Set 2: 6x90.
Leg Press: Set 1: 12x50lbs, Set 2: 10x100, Set 3: 8x110.
Leg Curls: Set 1: 10x25, Set 2: 5x50, Set 3: 6x50 (why are these so freakin' hard?!)
Stiff Leg Deadlifts: Set 1: 12x45, Set 2: 6x65, Set 3: 8x65 (amazing how heavy those extra 20 pounds are)

Also did 25 minutes of cardio: 15 minutes on an elliptical, 10 on stationary bike.

I'm finally getting my fat pinched today :D so I'll know exactly where I'm at. OTOH, today's weight workout will have to weight (haha) until Saturday because I won't have enough time to finish it before returning to teach my class this evening :(

-t-

[mrs.hi-c]

Yesterday's menu:

January 5, 2005

Meal 1:
½ c. Oatmeal
¼ c. walnuts
1 box raisins (1.5 oz)
8 oz. Skim milk

Meal 2:
1 large apple
1 oz. Mixed nuts

Meal 3:
1 lo-carb flatbread
.5 mixed greens
deli turkey
¼ c. mozzarella
1 Yoplait whips
Diet Rite

Meal 4:
8 oz. Skim Milk
1.5 scoop Chocolate protein powder

Meal 5:
Vegetable mix
Mixed beans
Imitation crab meat
¼ c. white rice
hot tea

I'm really not doing too bad at this. It's easier than I thought. Here's how that food measured up through fitday: Total Cal: 1643, Fat: 45g (25%), Carbs: 223g (46%), Protein: 113g (28%)

Number are ok, but I'd like to see that carb percentage go down a bit. But that's not what the "ugh" in my title is about. It's about the body fat % I got yesterday. According to the charts, I'm obese--34.1% That's a good 10% gain since April of '03. It's my own fault really. I took a sedentary job, and got married. It's funny, really. I don't feel obese-and I always thought that my frame was too small to ever get "obese". I don't think I look obese, either from my pictures that I posted. All that fat decided my thighs, ass, and stomach looked like it wanted to be cushioned, I guess.

Now I really have my work cut out for me. Instead of losing 10-15 pounds, I've gotta lose about 25-30. Double the workouts, double the fun? Gotta get really focused now to work my ass off, literally.

-t-

[mrs.hi-c]

Yesterday, I was scheduled to teach my spinning class, but it got canceled due to the buttload of snow that got dropped on us. So I did weights--

Assisted pullups: Set 1: 10x80, Set 2: 5x60, Set 3: 6x60
Lat pulldowns: 10x40, 6x50, 4x60
Straight bar Low Pulley Row: 10x40, 6x50, 8x50
Alternating dumbell curls: 2 sets of 8 with 15 pounders; allowed myself to "struggle" with 20's in between.

Tomorrow, I have to teach a segment of my sculpting class at the gym. We are having an openhouse for new members. I get to play catchup on my workouts tomorrow :)

Thursday's menu looked like this:

January 6, 2005

Meal 1:
1 Detour bar
1 c. coffee
1 speed stack

Meal 2:
1 whole wheat bagel
2 tbs Peanut butter
11.5 oz V8


Meal 3:
½ c. frozen mixed veggies
¼ c. white rice
1/8 c. mixed beans
4 oz. Imitation crab

Meal 4:
8 oz Skim milk
1.5 scoops protein powder

Meal 5:
½ c. Spaghetti
tomato sauce w/meat
1 pc. Whole wheat garlic bread
4 pieces raw vegetables

Way too many carbs! Didn't have a big choice in my last meal either--it was at my parents. The totals were Calories: 1543, Fat: 34g, Carbs: 204, Protein 110. Not such a bad ratio, but my carbs were about 50 percent of my daily intake. Ah well...today will be better :)

-t-

[Emma-Leigh]

Thursday's menu looked like this:

January 6, 2005

Meal 1:
1 Detour bar
1 c. coffee
1 speed stack

Meal 2:
1 whole wheat bagel
2 tbs Peanut butter
11.5 oz V8


Meal 3:
½ c. frozen mixed veggies
¼ c. white rice
1/8 c. mixed beans
4 oz. Imitation crab

Meal 4:
8 oz Skim milk
1.5 scoops protein powder

Meal 5:
½ c. Spaghetti
tomato sauce w/meat
1 pc. Whole wheat garlic bread
4 pieces raw vegetables

Way too many carbs! Didn't have a big choice in my last meal either--it was at my parents. The totals were Calories: 1543, Fat: 34g, Carbs: 204, Protein 110. Not such a bad ratio, but my carbs were about 50 percent of my daily intake. Ah well...today will be better :)

-t-

Hey!!! Your workouts look great! Keep it up. :D

As for your diet... Hmmm... Well, it is not too bad, but you could clean it up a little... :p

Your overall calories are not too bad but your food choices need a little work - Bars, bagels, white rice and imitation meats are probably not what you want your staples to be!!

Is there any way you can replace some of these with 'whole food' alternatives? Instead of the bar and bagel some porridge and some sprouted bread would be better. Instead of the white rice, go for brown or wild rice or, pearl barley cooks just like rice and is much better. You might also find that if you check the ingredients of your crab meat - a lot of it is not crab!!! It is potato starch, sugar, salt and white fish!!! Why not try a can of tuna instead?

Anyway - keep it up!

[mrs.hi-c]

Wow, it's monday already *blinks*

I'm very proud of myself this weekend--I'm doing free weekends, BTW--

ONLY *1* Margarita :D. I tried to drink a Schmirnoff Ice Watermelon on friday night and something amazing happened--it was waayyyy too sweet for me! I took a few sips and just handed it off to DH.

ONLY *1* moment of weakness with ice cream, and only ate about a quarter of the dessert that DH and I ordered :D :D

This is a huge accomplishment for me, as I got into the habit of drinking Fridays, Saturdays, AND Sundays (I know, I know, Bad mrs.hi-c!)

Once it gets closer to comp time, I'll be cutting out the free days to once every 2 weeks, then 3 weeks...etc.

Friday's workout was great--1/2 hour of cardio: 15 min on bike and 15 min on treadmill. I focused on calves and abs--had no idea that I could do 120 pounds on the 45 degree calf exercise :) I also did 130 pounds on the seated calf.

Still trying to figure out how to do weighted abs, so I did 2 sets of 12 with a 10 pound weight on my chest.

Saturday was the open house at the gym. I took a fellow instructor's Kickboxing class, did my segment for Sculpting, and took a hip-hop segment, taught by Peggy Crawford. It suffices to say that I kicked my DH's ass in the sculpting. It was the first time he came to my class, and he couldn't move the next day :D. Funny stuff, watching him limp around the house like that. I got some excellent advice from Peggy, though. She was my nutrition instructor in college, and someone I look up to greatly, as an IFBB Pro. She gave me a few tips on eating--such as regular cheese is bad- eat it only once a week or so. A lot of her knowledge is common sense--but she practices what she preaches, that's for sure!

Without further ado, here's Friday's menu:

January 7, 2005

Meal 1:
½ c. Oatmeal
¼ c. Walnuts
1 pack Craisins
Skim milk (hot chocolate)

Meal 2:
Apple
Yoplait whips

Meal 3:
Carb flat out
Ham 1 serving
1/4c. mozzarella
1 v8

Meal 4:
Carrots and celery

Meal 5:
Long John Silver’s Baked Cod
Corn on the Cob w/ butter
Hush Puppies
Schmirnoff Ice-7 oz
Mixed nuts 1.5 oz

DH and I went to Long John Silver's for dinner on Friday. Their baked cod is really yummy, especially with the malted vineger and lemon juice. I'm a true sucker for Hush puppies, but I stuck with the serving size (3). Here's how the meals panned out: Total cal: 1653, Fat: 57g, Carbs: 210g, 21g of fiber, Protein: 61 g.

It wasn't the best for diets on Friday, but still managed to keep my calories relatively low. This morning (monday) I weighed in at exactly the same weight, 139.5. Hopefully that number will be going down a little bit, along with my fat percentage.

As always, I will be posting today's diet tomorrow.

Cheers,
-t-

[ms_mac]

When is your comp? Are you doing figure or BB? Just curious, because I am still having cheat days as well, and am not sure when to cut them out, or cut down to just a cheat meal...

[mrs.hi-c]

I found out this weekend that comp is September 24. I'm going for figure because the thought of me doing a cartwheel or the splits is laughable. I'm thinking if I start cutting out cheat days either in May or June I should be good. June would give me about 4 months to really prepare. I know one week, DH and I want to take a trip to NYC, but we don't have any specific dates in mind.

-t-

[mrs.hi-c]

Menu for 1-10-05

January 10, 2005

Meal 1:
1 WW English Muffin
2 tbsp Peanut Butter

Meal 2:
1 Soup at hand (tomato)
1 Mott’s apple sauce

Meal 3:
2 poached eggs
1 Peach

Meal 4:
1 pack raisins
1 light n’ fit yogurt


Meal 5:
1 Baby bell cheese
1scoop protein powder
10 oz ½% Milk

Meal 6:
2 slices of 5 grain bread
1 lettuce
1 roma tomato
3.5 oz Tuna
¼ c. lo-fat mozzarella cheese
1 sugar free Popsicle
1 v8

On fitday, this translates out to 1433 calories, 32g of fat, 206g of carbs, and 103g of protein. Almost 50-30-20. It's funny, I feel like I'm eating more than that...and is it normal to not have the cravings? Maybe I haven't dropped my carbs low enough yet, but I have not lost control with my diet yet, other than the free weekends. Hmmm...maybe a new trend?

Stepped on the scale this morning to the tune of 138 pounds. We'll see if that number stays the same by the end of the week. Last night I was bad and didn't go to the gym before my second class. I had to prepare for teaching. I'll be going tonight to hopefully do more cardio and weights.

Today I will be eating six meals again, instead of the five I've been consuming. I find I've been eating less calories with the six than if it were five, even if meal #6 is just a protein shake.

-t-

[mrs.hi-c]

Didn't journal for 2 days...GAH!!! Here's the menue from 1-11 and 1-12:

January 11, 2005

Meal 1:
Oatmeal
¼ c. Walnuts
1 pack raisins

Meal 2:
Dannon Light n’ fit smoothie

Meal 3:
Cream of Brocoli Soup at hand
1 medium apple

Meal 4:
8 oz skim milk
1 ¾ scoops protein

Meal 5:
1 cup popcorn
1 V8
1 venison Jerkey

Meal 6:
1 WOP Salad
2 whole eggs
1 egg white
2 wheat toast

I took in a whopping 1891 calories on Tuesday *big eyes here*. Fitday says the breakdown looked like this: 77g Fat, 223g Carbs, 108g Protein and 43g fiber :). The ratio was 39%C-37%F-23%P. Protein's lacking a little bit, but not too badly. Also the fat breaks down into 9% Saturated, 12% Polyunsat. and 10% Monounsat.

For the workout, I did 20 minutes of cardio, and upperbody: Assisted pullups--last set was done with 60 pounds of "help". Lat pulldown, last set was 70 pounds, and tricep pulldowns, last set was 40 pounds. These are the best of three sets. Also did the freemotion chest press. Interesting machine, but a little hard to maneuver.

January 12, 2005

Meal 1:
1 WW English muffin
7 strawberries
2 tbsp. Peanut butter

Meal 2:
Dannon light n’ fit yogurt
1 oz. Mixed nuts

Meal 3:
1 v8
3.5 oz shrimp
1 apple

Meal 4:
Carb flatout
2 tbsp. Peanut butter
1 pack Craisins

Meal 5:
Cabbage Soup
½ oz. Gouda cheese

The only workout I did yesterday was teaching my class. Fitday says I consumed 1373 calories, with 52g of Fat, 180g Carbs, and 75g Protein. *39g fiber* :D the ratio is 35%f, 42%C, and 22%P. Still a little bit low, but I started this morning with 2 scoops of protein and 8 oz milk :)

Tonight I have spinning--I hope. It's in an awkward time slot, so a lot of people are getting out of work as the class is starting.

[mrs.hi-c]

The menu for yesterday:

1-13-05

Meal 1:
8 oz 1% milk
2 scoops Optimum Whey Strawberry

Meal 2:
1 c. rice
8 oz. Milk
1 pack raisins

Meal 3:
8 strawberries
1 dannon light n’ fit


Meal 4:
1.5 c. Cabbage Soup
¼ c. Go Lean

Meal 5:
2 scoops chocolate whey
8 0z skim milk.

Meal 6:
12 cooked baby carrots
5 oz. Chicken breast w/ skin
½ baked sweet potato
1 pack Craisins
1 pat butter
2 tbsp brown sugar (potato)

Fitday's analysis: Calories: 1685, 25g Fat, 226g Carbs, and 145g Protein. Wow, that was pretty much all carbs and protein, eh? Maybe if I had added in an ounce of nuts or so it wouldn't have been too bad.

As of this morning I weight--137.5. Yay! Yesterday's workout was my 45 minute spinning class, and Shoulders and Calves. I did lat pulldowns with 70 pounds. And seated calves with 65 pounds. The only problem is that the seated calf machine hurts my knees :(.

It also looks like I'm not going to have workout partner afterall. DH got his schedule and he's going to be working the complete opposite of what I'm going to be doing. Ouch. The only day that we will have together is Sunday.

I'll try and pop in throughout the weekend...maybe.

happy friday-
-t-

[mrs.hi-c]

It's Monday, Jan. 17. Beginning of week 3.

Weighed in at 137 this morning. Not too horrible--2.5 pounds in 2 weeks. This weekend I had a birthday party to go to, and everyone knows what that means--cake and ice cream aren't too far behind. I did okay, didn't overindulge too much, lol.

So far this month I have averaged about 1500 cal/day The ratio stands at 47% Carbs, 26% fat, and 27% protein.

Saturday I did 45 min. on the treadmill, by accident! I was talking with one of my students and before I knew it I had it done.

Friday, I didn't keep track of food after I got out of work. However, here is what I came up with:

1-14-05

Meal 1:
2 slices carb control bread
2 tbsp peanut butter
1 cup green tea

Meal 2:
1 Dannon Light n’ fit yogurt
1 apple

Meal 3:
1 Scoop Chocolate whey
8 oz. Skim milk

Meal 4:
3 oz chicken
8 baby carrots
¼ sweet potato

Meal 5:
½ c. Cottage Cheese
1 fruit salad

Fitday measures it out to be 49C-26F-25P, and 784 calories. It was definitely more though, because I had Almond shrimp at a chinese restaurant. Yum!

-t-

[mrs.hi-c]

Monday's Menu:

1-17-05

Meal 1:
2 protein pancakes
¼ c. raspberries w/ splenda

Meal 2:
Apple
Light n’ fit smoothie

Meal 3:
V8
WW English Muffin
2 tbsp strawberry cream cheese

Meal 4:
1.5 scoops chocolate whey
8 oz. Skim milk

Meal 5:
1.5 Salmon patties
1 c. brocolli
1 oz. Cheese

I'm starting to seriously doubt fitday. It says that I consumed 1553 calories, 58g Fat, 149g Carbs and 116g Protein. That's 35-34-31 for a percentage ratio. I think my fat is a little bit lower, and protein is a little bit higher, but it was hard to get an exact measurement with egg whites and egg yolks.

Yesterday I did 15 minutes of cardio, and chest. All I can say is ouch today! :D

-t-

[mrs.hi-c]

Whew, three days snuck by me--so this post's gonna be long :)

First off the food lists:

1-18-05

Meal 1:
2 Protein Pancakes
¼ c. Raspberries
1 banana

Meal 2:
1 light n’ fit yogurt
1 apple

Meal 3:
Salmon patties (2)
½ c. broccoli
½ oz. Cheese

Meal 4:
½ c. Cottage cheese
tsp. honey

Meal 5:
5 oz. Ham
1 sweet potato
craisins
soy crisps

Calories were 1864-- 57g of fat, 215g of Carbs and 124g of protein. The ratio is 43c-29f-28p. Possibly the closest I've been to my 40-30-30 schedule in a while :) Tuesday was my Leg day--I squatted 110 pounds with a barbell, and did 90 pounds with the hack squat machine :) I also did a leg extension machine with 120 pounds!!! Yay! Then I did the eliptical trainer for 20 min, and the exercise bike for 10.

Wednesdays food list:
1-19-05

Meal 1:
Protein Pancakes
1 pack raisins

Meal 2:
1 yogurt
1 apple

Meal 3:
6 oz. Ham
¼ c. corn
1 sweet potato

Meal 4:
8 oz skim milk
2 scoops strawberry whey

Meal 5:
3 oz broiled cod
1 slice corn bread

This was a good day: 1520 Calories, 42c-24f-34p. I'm so proud! It was my off day, so I just enjoyed it. I also taught my two classes.

Thursday:
1-20-05

Meal 1:
2 eggs
¼ oz cheddar
¼ c. green peppers
1/8 cup onions
1/8 c. mushrooms

Meal 2:
1 apple
nonfat yogut

Meal 3:
14 baby carrots
2 tbsp. Peanut butter

Meal 4:
3 oz. Broiled cod
1 slice cornbread

Meal 5:
Carb flatout

Meal 6:
Broiled hamburger patty
1 WW roll
Dole Reduced sugar Fruit and Gel
1 slim-a-bear ice cream sandwich (Klondike)

I had a little itty-bitty cheat last night as a treat for eating so well this week. The ice cream sandwich had 130 cals with 1.5g fat and 3g fiber, so it wasn't all bad :) Total cal- 1622, with a 38c-39f-28p ratio. The protein is a little bit lower some days, but I think it's because I didn't drink my protein shake yesterday. It's difficult for me to get loads of protein, because I'm not a big meat eater, and everythink I like that has protein is loaded with fat. :( Boo.

Yesterday was Triceps and shoulders. I did a behind the neck pulldown with 70 pounds, and an overhead press with 30. Cable pulldowns--I topped out at 50. Yay me! I do 3 sets of each, and try to go heavier each time. I post the best scores ;)

happy friday-
-t-

[mrs.hi-c]

I really meant to post yesterday, just didn't have the time. I missed my Monday workout because we had guests over last night for dinner and we had to clean :( I will be hitting the weights extra hard today. I think I need to tone down the free weekends. Maybe just free evenings :) So far, I've lost 2 pounds since the beginning of January.

Saturday I also had really good intentions of going to the gym, but we had a really bad snowstorm that kept us cooped up for most of the day. We had an event out of town that night, that we had to go to though--roads were treacherous, but at least it wasn't snowing.

Funny story about Saturday. The event that we went to had this fabulous cake. I had a piece--DH had 2 pieces. DH's FIL was one of the people who were in charge, so he brought the cake home. We went over there the next day to get some more cake, and it tasted awful--it must have absorbed the cigarette smoke that was in the air at the hall. LOL...I told DH I don't want cake anymore.

Here was the food list for Monday:

1-24-05

Meal 1:
Quiche (1/8)
Speed stack

Meal 2:
Apple
Yoplait whips

Meal 3:
Carb flatout
4 slices deli turkey
1 laughing cow cheese

Meal 4:
Chicken pot pie-2 biscuits
1 sugar free popsicle.

As for Fitday, I'd believe the calories, but not the ratios: 1622 cal, with a 33c-47f-23p percent ratio. The reason why I say I don't believe it is because I substituted certain foods. For example, I made the quiche with skim milk, and divvied up eggs--4 whole eggs, 4 egg whites. For the "meat" I used 2 morningstar farms Tomato-Basil-Pizza Burger patties. The Chicken Pot pie was a cassarole with Pillsbury biscuits on top. I had 1 1/2 biscuit with chicken and peas, carrots, potatoes, and cream of chicken soup. It really isn't as bad as Fitday makes it seem.

I'm off for the day!

-t-

[mrs.hi-c]

I've been at this routine for almost a full month, so I had DH take my measurements yesterday. I then posted to www.mybodycomp.com. Here are the results from 1 month of work!

*The first column of numbers is my measurement from 1/3/05. The second column is from 1/30/05. The third column is the change. Please disregard the shoulder measurement--I didn't do it right the first time, so the second will be off!

Profile Name
Teri- January 05 Jan 30, 2005 Change
Date Created
1/3/2005 1/30/2005 27 day(s)
Measurements

Age 24 24
Sex F F

Height
67.99 in (1.73 m) 67.99 in (1.73 m)
Weight
140 lbs (63.40 kg) 136 lbs (61.80 kg) -4 lbs (-1.60 Kg)
Neck
11.73 in (29.80 cm) 12.01 in (30.50 cm) 0.28 in (0.70 cm)
Shoulder
15.98 in (40.60 cm) 40.98 in (104.10 cm) 25.00 in (63.50 cm)
Chest
37.99 in (96.50 cm) 35.00 in (88.90 cm) -2.99 in (-7.60 cm)
Waist
30.00 in (76.20 cm) 27.99 in (71.10 cm) -2.01 in (-5.10 cm)
Abdomen
37.99 in (96.50 cm) 35.00 in (88.90 cm) -2.99 in (-7.60 cm)
Hips
40.51 in (102.90 cm) 37.99 in (96.50 cm) -2.52 in (-6.40 cm)
Thigh
22.01 in (55.90 cm) 22.99 in (58.40 cm) 0.98 in (2.50 cm)
Knee
14.02 in (35.60 cm) 14.02 in (35.60 cm)
Calf
14.02 in (35.60 cm) 13.50 in (34.30 cm) -0.51 in (-1.30 cm)
Ankle
7.99 in (20.30 cm) 7.01 in (17.80 cm) -0.98 in (-2.50 cm)
Arm
10.51 in (26.70 cm) 10.98 in (27.90 cm) 0.47 in (1.20 cm)
Forearm
7.99 in (20.30 cm) 7.01 in (17.80 cm) -0.98 in (-2.50 cm)
Wrist
5.00 in (12.70 cm) 5.51 in (14.00 cm) 0.51 in (1.30 cm)
Activity Level Active Active

Resting Metabolic Rate (RMR)
1,433 cals/day 1,417 cals/day -16 cals/day
Your resting metabolic rate is the rate at which you burn energy or calories at rest.

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Total Calorie Burn (TCB)
2,364 cals/day 2,338 cals/day -26 cals/day
Your total calorie burn is the total amount of energy or calories you burn each day. This includes your RMR and the calories you burn during daily activities or exercise. You can increase your TCB by increasing your activity level.

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Waist to Hip Circumference Ratio
0.74 0.74 -0.00
Waist-to-hip ratio (WHR) is the ratio of a person's waist circumference to hip circumference. For most people, carrying extra weight around their middle increases health risks more than carrying extra weight around their hips or thighs. (NOTE: Overall obesity is still more risky than body fat storage locations or waist-to-hip ratio.) For men, a ratio of .90 or less is considered safe. For women, a ratio of .80 or less is considered safe.

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Lean Body Mass (LBM)
94 lbs (42.65 kg) 98 lbs (44.42 kg) 4 lbs (1.77 kg)
Lean Body Mass (also called "Fat Free Mass") is made up of your muscle, water, organs and bones. The primary goal of any weight loss program should be to conserve or increase lean body mass while reducing fat mass.

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Fat Mass (FM)
46 lbs (20.75 kg) 38 lbs (17.38 kg) -7 lbs (-3.37 kg)
Fat Mass is the total amount of fat you have on your body.

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Body Fat Percentage (BF)
32.73 % 28.12 % -4.61 %
Your body fat percentage determines what percentage of your body weight is made up of fat. The average male has 15% body fat and the average female has 23% body fat.

*****
Somewhere in those garbled up numbers is my results. I have lost over 6 inches overall, and lost 4 pounds. Also lost nearly 5% bodyfat taking me down to just over 28%. I am so thrilled and shocked at my progress! I can only imagine what I could do if I did cardio every day.

For food journaling, I have decided to take a break from it for awhile. I know which foods I should be eating, and I'll still keep track of it on my own--just won't be posting it here.

This weekend I made the most wonderful protein bars! I have Strawberry-Banana, and Chocolate Peanut butter. Yum!

Activity wise, I may be taking on yet another spinning class. The person who was teaching was driving 20 minutes to teach, and has a lot going on right now. Hey, it's a cardio day for me, and an extra 16 bucks in my pocket ;) Saturday I did 30 minutes of cardio, and a stretching class. It was supposed to be Yoga, but the instructor was sick, and the sub does not do yoga. That's okay though--she did great, and I left feeling really flexible!

That's all for now!
-t-

[alphafemale]

Great job girl! You're really making excellent progress. You should be really proud!

Keep it up! :)

[Jennifer-Lynn]

Great improvements!

Hey, what are those chocolate peanut butter protein bars you talked about? Do you have a recipe that you can post?

[mrs.hi-c]

Whew...the weekend flew by way to quickly. My knee is doing much better now, thanks to taking it easy. One good thing came from it though, I finally got my DH to sign up for a membership at the gym...something I've been pestering him about for some time. I told him I'd have to ask random strangers to help spot me on my chest exercies ;). In lieu of my regular leg workout, which was supposed to be on Friday or Saturday until I got hurt, I decided to really hit the benches hard with some upperbody exercises. I topped out at 65 on the bench press, and 40 pounds on the tricep overhead press. Goal for next week will be to hit the bench with 75 pounds.

I'm still following my diet, eating 4-5 small meals a day. Tomorrow I will post my diet for the day. Also, I'm still holding steady at 137 pounds. As soon as my knee is feeling 100% I will be back on the cardio, at least 4 days a week.

On the brighter side, today I went to my local Lover's Lane, and found some really cute clear heeled shoes for competition. They are 3 inch stilettos, and the neat thing is that they are for dancers--(read: Cushy and comfy!)

That's all for now!

-t-

[mrs.hi-c]

The knee is still a little bit sore, so I couldn't do all the weight I wanted to do this weekend.

Here's the workout:

Chest press: 8 @ 55 lbs/ 8 @ 65lbs/ 5 @ 75lbs!!! (Made the goal for the week--SCORE!)

Squats with the Smith: 8 @ 50 lbs/ 8 @ 70lbs/ 4 @ 100lbs-- My knee started hurting a little bit, so I left it at that. It may take a few weeks for it to get back to a normal weight.

Hack Squat Machine--Same thing, could only do about 70 lbs, due to the knee.

Lying leg press: This was a lot easier for me to do--maxed out at 8 reps with 110 pounds.

Leg extensions: Best set was 8 reps @ 140 pounds.

Hamstring curls: Maxed out at 80 pounds. For some reason the hammy's are really weak :(

Calf Machine: My last set was 200 pounds! DOUBLE SCORE!

Roman Chair lifts--3 sets of 10.

I could really feel this workout on Sunday. My DH says it feels like I beat him up--he did the same weight I did, but is a lot less active. Also, it was really nice on Saturday, so I went out walking in the afternoon. Luckily, I didn't dislocate anything this time around, but I did go out for about an hour.

Oh yeah, Friday night I tried my hand at HIIT. I did about 25 minutes on the treadmill alternating between Level 3 and Level 8 (30 seconds of each). Not sure if I did it right, but I was pooped by the time it was done :)

Tonight is our annual mecca to Red Lobster for Crab legs...The one reason why I look forward to V-day every year :)

[mrs.hi-c]

Legs....soooo....sore....

I did walking lunges last night for my class. We alternated approximately 50-75 feet of lunging and 50-75 feet of walking. My workplace has a skywalk that's 1/4 mile one way. I estimate we did close to that in lunges.

I'm really liking my upper body right now. Hopefully this weekend I will have pictures up to show my progress. Right now, I'm floating at a pretty consistant 137, and the other day benched 75 pounds--again :) More than halfway to my goal.

Tonight I have my spinning class, but I think I'm going to take it easy--I'm kinda congested and feeling icky right now.

til later.
-t-

[mrs.hi-c]

http://www.kevinandteri.com/fitness/

DH says he can see a change in my arms, and the upper part of my waist. Not too bad for 2 months in :)

[mrs.hi-c]

Is it a bad sign when I have my back walked on, it crunches like a bowl of rice krispies? I usually have the husband walk a couple times a week, but I made him do it last night and the night before. My mid-back area crunched last night, and the night before was my upper back, by my shoulders and between the shoulder blades.

Tuesday I focused more on my back. I did deadlifts (topped out at 85 pounds :D) , Lat pulldowns (70 pounds there...oh yeah!), reverse flyes (only 15 pound dumbells) and back hyperextensions with a 15 pound weight. I'm still sore today, and Wed. was my day off!

The game plan for tonight is to do chest. I'll post my results :)

[mrs.hi-c]

You know it's been a long time when you've been bumped towards the bottom of the second page! I've been really bad at keeping up with this, but not with my workouts.

Unfortunately, I"m still hovering at the same weight. I think I plateaued, even though I'm lifting heavier now than before :( In about a month, I'm going to look at hiring a nutritionist to give me a good kick in the ass for my meals. They haven't been bad, but I know they can be better :D

Tonight is spinning again *yay*. I was talking to one of the bodybuilder muscleheads that go to that gym, and he said he was going to try my class tonight. Hopefully, the guys out there will see that it's not exactly step aerobics, and yes "real men" can spin!

TTFN

[taifighter]

hi mrs. hi-c, i just looked at your pics...woohoo! awesome progress!
I haven't gotten a chance to read your journal thoroughly, but i saw you've hit a plateau? how many calories are you consuming/what are your ratios?
its surprising how much diet factors into progress and plateaus...sometimes just shaking it up a little (zigzagging carbs, or calories) can help you break through.

and 80+ lb dls? daaaaaaaamn :D so awesome! I did 60 the other day...major ouchie, haha!

[StlBarbie]

Tonight is spinning again *yay*. I was talking to one of the bodybuilder muscleheads that go to that gym, and he said he was going to try my class tonight. Hopefully, the guys out there will see that it's not exactly step aerobics, and yes "real men" can spin!

TTFN

Do you generally have less men in your class? Most of my classes are about 75% men, I get all the roadie die hards! lol

[mrs.hi-c]

My spinning class is really small--it's a 4:30 p.m. class, and there aren't a lot of bikes because the gym doesn't want to put a lot of money in it :(. Right now it's about 50-50, but the guys that lift out there think doing any amount of cardio will ruin their muscle. The style I teach is a 45-minute high intensity, high speed class with short, even higher intensity spurts with lots of tension.

[StlBarbie]

My class in the same and I love that style of class. The hard core body builders that take my class usually only do so once a week. I teach a class 5 times a week and the participants change daily, I only have a few that take my class everyday and those are usually people training for marathons or triathlons.

[mrs.hi-c]

OMG, I can't believe I let this journal slip...

The past week has been very busy for DH and I. We are now looking at buying a house this summer! No, I'm not pregnant. I never realized how hard it is to squeeze in a workout.

My legs are getting so strong now--Saturday I did squats with 120 pounds, and the Press with 140 pounds. April 1st I'm planning on starting my "official" diet--actually getting it back on track. I'm still seeing my results, albeit not as fast as what I'd like. Hopefully, the diet will jumpstart my progress. :)

[taifighter]

Hey!! so glad to see your back!! :) Congratulations on buying a house! (well...starting to look into it at least, hehe) Keep posting!! I want to hear all about your workouts and progress~ good luck with starting your diet!!