Newntrying Journal

[newntrying]

I know corny to start a journal on jan 1 but nevertheless I am doing just that!

The good news is: it is more a decision to go public with my goals. I have quietly started to workout regulary since October 04. Using just Cardio Firm but then I got inspired to try weight lifting so shifted my routine to the gym, the week of Oct. 24 where I noted in my personal log: that I was more toned than before.

Since I started I have not till last week thought much about diet other than eating clean (prep. at home only food with an increase in protein and cutting out refined sugars and refined carbs). I have started in the last 2 weeks to study diets and breakdowns. So I am here to monitor my progress.

From experience in my early 20's where I was naturally skinny (couldn't gain weight) though I workout at the gym. I know, I do not gain muscle easily which caused me to give up on the sport. While I watched friends get great looking hard bodies...I now know this was due to a lack of protein and probably too many light reps with weights.

Currently my body comp. is very high in fat aprox. 26% body fat and I weigh 120 lbs. at 5' 3" Thus my decision to try to improve my diet. In all fairness though I believe my body fat was probably higher in October (I spent the previous year depressed and eating McDonald's & Pizza prior to last year I was active with swimming, yoga, martial arts, etc.) And after the age of 35 it goes down hill fast....

Okay my progress to date:


Oct 24: chest:37.5 -arms:10.5 -waist:27.5 -thighs:21 -weight: 118

Jan 1: chest:37.5 -arms:11 -waist:27.5 -thighs:21 -weight:120

Mmm...not much difference in inches but I can see a difference. I think I need to lose fat but still need to gain muscle. So after analyzing my diet breakdown for the last week: Monday 1990 cal, prot. 176.2gr, carb 158.06 g, 48.4 gr fat. Tuesday: 1841 calories, prot. 164.72, 210 grms carbs, 30grms fat. Weds.: 1756 calories, 158.9 protein, 139.2 carbs, 60 grms. fat, Thursday: 1262 cal, 179 protein, carbs 43.7grm, fat 20 grms., Friday: 1404 calories, 129.3 grms protein, 111.6 grms carbs, 17.6 grms of fat. (Sat. isn't done yet.)

Must be getting concerned lowering my calories... Okay now to come up with a plan that is consitent.

Goal:
1500 calories, 120 protein, 156 carbs, 36 fat. while following workout routine of 4 day weight training heavy using compound exercises, with 60 mins. of aerobics 5 days a week.

This will be tricky to figure out in advance what i will be eating...I will be back with a rough plan for the week later tonight...

[newntrying]

Sunday:

1 cup oatmeal & strawberries
1 mug of coffee

aerobics 45 mins

1 cup cottage cheese low fat
1 apple & 2 clementines

(creatine)

upper body weight training + 15 step machine warm up

p. shake w/banana & creatine & glutemine

Hopefully, I won't be hungry with this as I tend to have to eat all day because of blood sugar. But it does put me where I want to be in the diet breakdown. at aprox. 1500 cals 50-60% protein 30% carbs.

3 oz salmon grilled
1 cup brussel sprout

1/2 can of tuna
1 cup of spring salad w/olive oil & vinegar

1 p. shake w/ water


Monday:

2 eggs poached
1 sliced tomatoe
coffee

45 mins aerobics

1 apple & protein bar

(creatine)

workout lower body + 15 step machine warm up

1 protein shake w/creatine, glutamine, water & banana

6 oz Chicken breast grilled
1 cup of cooked yam

3 0z chicken breast grilled (left over) in 1 cup spinach salad

1 protein shake w/water

[newntrying]

I think I over reacted to my body fat % though I definetely need to change that by a min. of 6%....but my energy levels are down to levels prior to the start of my exercise program since I have decreased the amt. of calories I eat.

Further analysis:
1) I am getting more defined seeing a difference in my stomach, arms & legs therefore things must be shifting or changing. Despite no difference in scale or measurements.
2) I burn a total of aprox. 2700 calories on workout days therefore I would be losing hard gained muscle if I ate only 1500 cals.
3) Since I was naturally eating around 1900 cals a day while breaking in and only concentrating on eating clean (not ratios etc.) with the results being: more in definition which may be due to losing fat and gaining lean muscle.
4) Since I am fat/thin I have nothing to lose by concentrating on gaining muscle while upping my aerobics to 5 days a week for 60 mins.

I will thefore revise my diet to a controlled 2200 cals a day, hopefully I will re-gain my energy and be eating enough to gain muscle. Leaving whatever fat loss that happens to my body adjusting to a cleaner heathier diet.


Workout today:
Incline bench press 5/10/8/6/4
Flys 4/15
Captains chair 4/15
Decline situps 4/25

Aerobics 45 mins.

Diet Today:
1 cup of oatmeal w/ 3 frozen strawberries
1 coffee
3/4 cup of cottage cheese
1 apple
(creatine)
protein shake w/creatine, gut.
3 small oatmeal cookies (oops)
1 banana
100 grms extra lean grnd turkey
1 cup brussel sprouts

To eat:
1 hummus sandwich (homeade low fat hummus, alfafa & tomato)
2 egg omelette
1/2 cup yogurt
aprox. 15 baby carrots
tuna w/ mixed greens salad balsamic vinegrette

This is way more than I usually eat and I will have to start eating more earlier in the day as it is late now to be eating so much.

I will be patient and give this program 8 weeks - monitering my caloric, protein, carb & fat intake carefully.

[Gabrielle]

I think I over reacted to my body fat % though I definetely need to change that by a min. of 6%....but my energy levels are down to levels prior to the start of my exercise program since I have decreased the amt. of calories I eat.

Further analysis:
1) I am getting more defined seeing a difference in my stomach, arms & legs therefore things must be shifting or changing. Despite no difference in scale or measurements.
2) I burn a total of aprox. 2700 calories on workout days therefore I would be losing hard gained muscle if I ate only 1500 cals.
3) Since I was naturally eating around 1900 cals a day while breaking in and only concentrating on eating clean (not ratios etc.) with the results being: more in definition which may be due to losing fat and gaining lean muscle.
4) Since I am fat/thin I have nothing to lose by concentrating on gaining muscle while upping my aerobics to 5 days a week for 60 mins.

I will thefore revise my diet to a controlled 2200 cals a day, hopefully I will re-gain my energy and be eating enough to gain muscle. Leaving whatever fat loss that happens to my body adjusting to a cleaner heathier diet.




Good for you~you are very very smart to come to this realization that you need more than 1500cals to make any gains.
I think that is WAY too much cardio, WAY too much.

[newntrying]

Thanks for the input Gabrielle - I will definitely think on it. I have only recently increased my cardio. Today, I only did 30 mins due to my lack of energy.

It is challenging to up the calories and keep the ratios going. Tomorrow's diet is at 40% protein 34% carbs and 26% fat. I think it is the coleslaw I want to finish in the fridge that is the big diet killer. I guess it will take practice and time to get it figured out.

2 eggs poached
1 tomato sliced
1 cup oatmeal + a few berries
1 cup coffee
1/2 cup of yogurt
1 apple
(creatine)
1 protein shake + glut., creatine and banana
6 oz extra lean ground turkey
1 yam
1 cup steamed spinach with lemon & nutmeg
4 oz extra lean ground beef
1/2 cup of coleslaw
1 humus sandwich
15 baby carrots
1 cup cottage cheese
(I may eat more fruit if I get hungry)

Workout:
Squats 6/20/15/12/10/10/8
Calf press 6/12
Hyperextension 3/15
Bicycle (abs) 3/40

50 mins. cardio

I will see how it goes - hopefully, I will have more energy tomorrow too!

[moody_weasel]

4) Since I am fat/thin I have nothing to lose by concentrating on gaining muscle while upping my aerobics to 5 days a week for 60 mins.

I will thefore revise my diet to a controlled 2200 cals a day, hopefully I will re-gain my energy and be eating enough to gain muscle. Leaving whatever fat loss that happens to my body adjusting to a cleaner heathier diet.


I agree with Gabrielle that you are doing way too much cardio. If you want to gain muscle you should definitely do less cardio, a lot less.

[newntrying]

I agree with Gabrielle that you are doing way too much cardio. If you want to gain muscle you should definitely do less cardio, a lot less.
How much would you recommend?

I am off work right now but when I work I walk a lot and thus I still burn in the 2700 cal a day range. (Which was a shock.) So when I was working I didn'tn do cardio except as a warm up component or 15min walking on an incline and then some dynamic stretching. Right now I am doing more cardio to try to get used to my dietary intake. 26% body fat is awfully high too.... Then again I have only been working out for 3 months.

Anyhow, any input would be appreciated.

[Ms. Lucy]

Hey Girl,

COngrats on starting a journal--as you can see you'll get good advice.

As for cardio--probably too much if you're looking to gain muscle. You could knock it down to 1-2x a week to keep a strong heart or just do some walking--nothing too intense. And eat before hand.

As for 26%--it's not that high. 30%+ is high. 26 is actually pretty normal--you just have high goals and are loking to improve--which you will!!
Glad to hear you're not taking the measurements to heart. Believe me, i spent a year getting upset over some numbers even when I felt good. That's no way to live life.

Anywho, I wish you the best and if you have questions ask away--everyone's here to help!

Lucy

[newntrying]

Thanks, Ms. Lucy.

Well I had more energy till I worked out today than it disappeared...really having a hard time eating clean and getting my calories up to 2200 I am stuffed and forcing this meal down. But I got to if I want to grow even without the cardio today I am still technically still at a cardio deficit. The problem being is I used to eat less but it was fatty high calorie food which is way more bang for your buck. Okay, enough of my rant.

I got a squat question - I posted in the exercise forum but the question got lost in the shuffle. So here it is:

Hi, I don't have the dough right now to see a personal trainer so here goes if you can help. Hopefully, in a few weeks – don’t worry I was taught how to do the squat when I started and the gym fitness consultant okay’d my form:

The problem is whenever I try to lift heavy instead of losing range in my legs the bar seems to dip on one side coming up - this can be either side. I don't know why I have this bar balancing problem whenever I go heavier. (I mean only 5 pounds more) My legs can probably handle even more but my core and back just seem to dip the bar on one side. I only have this problem when I challenge myself on the last set and I do consider it a problem because I didn’t even break a sweat today.

Right now I just stay medium in weight because of it and I don't want an injury. I have studied and restudied the squats exercises on this site and I don't know what I am doing wrong.

Any suggestions on what I should do to stop this from happening when I lift heavier? Is it a concentration thing?

I may post this question under training too.

Well at least I had a good day keeping to my goals! :)

[Gabrielle]

The problem is whenever I try to lift heavy instead of losing range in my legs the bar seems to dip on one side coming up - this can be either side. I don't know why I have this bar balancing problem whenever I go heavier. (I mean only 5 pounds more) My legs can probably handle even more but my core and back just seem to dip the bar on one side. I only have this problem when I challenge myself on the last set and I do consider it a problem because I didn’t even break a sweat today.

Right now I just stay medium in weight because of it and I don't want an injury. I have studied and restudied the squats exercises on this site and I don't know what I am doing wrong.

Any suggestions on what I should do to stop this from happening when I lift heavier? Is it a concentration thing?

I may post this question under training too.

Well at least I had a good day keeping to my goals! :)

Are you squeezing your traps together tight? Is the bar low enough~the top of your traps, not the back of your neck? Are you holding the bar with your grip far enough apart? Is your stance too narrow to keep your balance?
some ideas......

[newntrying]

Are you squeezing your traps together tight? Is the bar low enough~the top of your traps, not the back of your neck? Are you holding the bar with your grip far enough apart? Is your stance too narrow to keep your balance?
some ideas......

Oh great suggestions! I wasn't even concentrating on my traps just the grip, legs. I will experiment with just the bar next workout. Thanks!

[moody_weasel]

How much would you recommend?


I agree with Ms. Lucy, once or twice a week is plenty. If you want to gain muscle any additional cardio will hurt your gains. Some say don't do any cardio at all but I know most people here freak out if you take away their cardio. ;)

[newntrying]

Hey another day... over slept - seems I needed to despite the wimpy squat workout. lol.

Workout:
pull up 4/12/10/8/6
chest dips 4/12/10/8/6
tricep cable down 4/12/10/8/6
rope crunch 4/12/10/8/6
4 pilate exercises for the core 1 set of each
(practice squat with a bar)
stretching

50 mins of cardio

Diet:
Oatmeal & strawberries
coffee
2 egss
cottage cheese
2 clementines
whole grain bread & hummus sandwich
creatine
protein shake, creatine, glutamine + banana
extra lean ground turkey thigh
1 cup yam
tuna & mixed green salad w/ balsamic vinegrette
salmon
carrots
vanilla yogurt
protein shake w / water

[newntrying]

I guess the reason I have been so tired is I am starting a cold. I didn't work out at today kept postponing and postponing my afternoon workout till I couldn't do it.

Then I talked myself into a cheat - chocolate cheesecake, my justification I am training to gain and still eat at caloric deficit so I need the extra calories! Just cheesecake is the wrong on but this is my first cheat well since the cookies but before that it had been more than a week. Which wouldn't be bad except for the holiday meals - planned cheats.

Well the good news is: today was arms and tomorrow is the back so I will just double my workout tomorrow to:

(Practice squat with a bar)
Deadlifts 4/12/10/8/6
Pull ups 4/12/10/8/6
Chest dips 4/12/10/8/6
Triceps cable down 4/12/10/8/6
Rope crunch 4/12/10/8/6
Standing Military Press 4/12/10/8/6
Front raises 4/12/10/8/
4 Pilate exercises for the core 1 set of each
Stretching

Okay, trying not to be too disappointed with myself for missing my workout. I haven't missed one since the beginning of December.... So not too bad.

[newntrying]

Diet:

1 cup oatmeal + strawberries
coffee
apple
cottage cheese
egg white
turna sandwish whole grain
protein & banana shake
spinach & salmon & yam
yoghurt & fruit

Better day so far got more energy and I am getting things done!

[newntrying]

Diet adjustments for today...
beans (no salmon or spinach)
7 oz extra lean beef (no eggs)
3 slices wholegrain bread
broccolli
ww couscous (no yam)

Totals 2588 46 pro 32 carb 22 fat - Mmm.. with all the changes I managed a better ratio then usual.

Got my work out in! Tired now and my arms are really tired. Overall I feel good. :)

[newntrying]

Jan 6/04

Cardio 50 mins
Stretches

Diet:
Oatmeal + strawberries
2 poached eggs omega 3
1 tomato
2 slices whole grain toast
1 tbsp. peanut butter
Vanilla Yogurt + fruit
Protein shake blend
Salmon + snap peas
Extra leans grnd turkey
Yam
Cottage cheese + veggies

2105 protein 40 carb 39 fat 22 - still shy on my calories but this is more than I was eating so I should make some muscle gain since I am a beginner - hopefully it will help with my body composition.

[newntrying]

Jan 7 /04

workout:
incline db bench
flys
bicycle
stretches

diet:
oat, c.cheese, banana pancake
apple
orange
yoghurt
extral lean ground turkey
broccoli
p. shake blend
salmon
ww couscous
salmon spinach w/ balsamic vinegrette
c. cheese
nuts

[newntrying]

I must still be feeling under the weather. So I took an extra days rest. Kept to my diet at least. Plus my shoulders were still abit sore.

Tommorrow - Jan 8/04

Incline Bench DB
Flys
Bicycle
Stretching
cardio 20 mins.

Diet:
oatmeal + berries
coffee

cottage cheese
whole grain toast w/ pb
apple

Protein shake w/milk

Protein shake blend

scrambled egg whites + 1 egg
yam

tuna + cooked spinach w/lemon & nutmeg

beef round strips lean + broccoli

vanilla yoghurt

Total: 2184
Fat: 41 371 18%
Sat: 15 133 6%
Poly: 7 64 3%
Mono: 12 105 5%
Carbs: 234 834 40%
Fiber: 26 0 0%
Protein: 225 900 43%

I had a real tough time getting those calories in for some reason. I may ad some nuts in there at night. I will see.

[aprilai]

what kind of calculator are you using to calculate your calorie burn for the cardio? those exercise calculators can be really off, so try not to take them seriously.

oh, and why are you doing the same exercise 2 days in a row? it can burn you out fast.

instead of using dumbbells, you should try a bar. it helps out balancing the muscles.

[newntrying]

1) what kind of calculator are you using to calculate your calorie burn for the cardio? those exercise calculators can be really off, so try not to take them seriously.

2)oh, and why are you doing the same exercise 2 days in a row? it can burn you out fast.

3)instead of using dumbbells, you should try a bar. it helps out balancing the muscles.

1) I use the fitday.com and take into account my lifestyle, basal & activity. The calculations there matched the manual calculations I had had. So it is good enough and looks about right to me. Another site calculated things at 200 calories burned less a day which was different then what I had and it is still not relevant since I am trying to gain and I am according to fitday still taking in on average 500 calories below maintenance.

2) I didn't work out yesterday I wasn't feeling well and took a nap (probably why I can't sleep now)

3) I use dumbbells because I am new to working out and they help develop symmetry in strength - I was weaker on one side so my failure would be what that weaker side could do. I am starting to even out in strength but I plan to stick with the dumbbells for a few more months just to make sure I keep form and don't start twisting slightly when I start using a bar.

Anyhow I will try to get more sleep, so my day isn't completely wrecked.

[newntrying]

Sure enough....I slept in till 11:00 am...I had wanted to hit the gym in the morning to avoid the rush. I think I will go after 5pm now. I think it is nerves I am going out of town for a month and have alot of things on my mind.

[newntrying]

Got my workout done & aerobics!!! :) Not much else though. I will got to bed early tonight.

Jan 9 /04

oatmeal, c.cheese pancake
cofee
orange, apple & almonds
tuna & spinach salad
protein shake
protein shake blend w/milk
beef & yam
salmon & broccoli
Cheat (don't know yet)

w/out cheat: 1847 cal, 24% fat, 35% carb 42% protein

Workout:
squats
calf raises
pilate abs
hyper extension
stretches

[newntrying]

Got my workout done and had my cheat meal PIZZA!!! (oddly, I feel too full now)

Thanks, for all the tips re: the squats as long as I kept concentrating it worked. I found widening my stance, squeezing my traps and turning my toes slightly out did the trick!

Workout for Jan 10/04
pull up
dips
tricep push down
rope crunch

Diet - I will post tommorrow.

[newntrying]

Jan 10,

Oatmeal + 2 strawberries

Oatmeal, c.cheese + egg whites w/ strawberry on top

Turkey breast + spinach

Protein blend w/ milk

Workout (posted above) - went well, tried 12 mins of HIIT for the first time afterward

Protein blend w/water & banana

Turkey breast w/ yam

Salmon w/ spinach salad

1 boiled egg


I know weird day food wise -- still having a tough time upping those calories well I won't worry about I need to loose some B/F anyway. I look at upping the calories gradually.

Really, feel the squats in the legs today!!!

[newntrying]

Jan 11 /04

Oatmeal 1 cup
Milk, cow's, fluid, 1% fat 1 cup

Egg, white only, cooked 1/2 cup & 1 Omega 3 nutra egg -scrambled w/salsa

protein shake + Milk, cow's, fluid, 1% fat 1 cup

WORKOUT:
Deadlifts 4/12/10/8/6
Standing DB Military Press 4/12/10/8/6
Front raises 4/12/10/8/6
Pilates for abs

protein shake blend + banana

Beef, round lean strips 4 oz
WW cous cous 3/4-1 cup

Granny's turkey breast steak 3oz
Broccoli & carrots 1 cup

Salmon 3.5 oz
Spinach 1 cup

oatmeal
yogurt

Still too low on the calories so I will probably modify this over the day. It is just with leaving I don't want to do groceries.

For now:
Total: 1502
Fat: 32 288 20%
Sat: 11 98 7%
Poly: 6 57 4%
Mono: 10 91 6%
Carbs: 136 484 33%
Fiber: 15 0 0%
Protein: 169 674 47%
Alcohol: 0 0 0%


Just my luck, I was planning to drive but now there is a snow storm forcasted for the day I was going to leave. Maybe I will fly, then come back for the car once I find a place - not sure how this will effect my workout schedule yet. :(

[newntrying]

JAN 12/04

Day off

Diet
Oatmeal

beef strips
ww couscous

protein shake blend

protein shake blend w/banana

2 eggs
Sliced tomatoe

Salmon (again)
Spinach

Not sure what else yet...I will finalize diet tommorrow on-line

[newntrying]

JAN 12/04

Day off

Diet
Oatmeal

beef strips
ww couscous

protein shake blend

protein shake blend w/banana

2 eggs
Sliced tomatoe

Salmon (again)
Spinach

Not sure what else yet...I will finalize diet tommorrow on-line
Bad day food wise -but I am trying to empty the fridge. Added: oatmeal pancakes, lentil soup (canned)

Total: 2062
Fat: 80 720 36%
Sat: 13 114 6%
Poly: 35 312 16%
Mono: 27 243 12%
Carbs: 192 637 32%
Fiber: 33 0 0%
Protein: 157 626 32% - Really, terrible day ratio wise.

Jan 13/04

aerobics 45 mins.
bench press incline db 4/10/8/6/4
flys 4/10/8/6/4
pilate abs

Not sure of diet yet as I am still emptying out the food before going. I will post that later.

[newntrying]

Jan 13

Diet:

oatmeal
coffee

2 eggs, egg whites scrambled
tomatoe

tuna & lemon

2 protein shake

cheat: cheesecake chocolate (nasty!)

chicken breast
broccolli & carrots
yam

c.cheese 1%

[newntrying]

Jan 14/04

I am going to be travelling so I am putting my lower body together because I will be travelling all day and missing my back/shoulder day.

Squats 5/12/12/10/8/6
Calf press 4/12/10/8/6
SLDL 4/12/10/8/6
Hyperextension 4/12/10/8/6

cardio lds 50 mins.

Diet:

Oatmeal
Coffee

C. cheese
Apple
Orange

Tuna
Spinach

P. Shake (pre)

P. Shake blend w/banana (post)

Chicken breast
Yam

Broccolli & carrots
canned shrimp

c. cheese?

[egoatdoor]

Hi N. Good luck on your trip.

I've been reading your Journal and I have some random comments:

-In your first entry, you targeted 120 grams of protein, which was one gram per pound. I thought this was too low for the amount of exercise you were doing, but I noticed as I read along that lately you have been taking much more than this. I think this is a good idea.
- I noticed on at least one occasion that you did cardio before your weight workout and once before legs. Most of what I have read says cardio should be done after the workout as it is more important to use your energy on weights instead of cardio. And cardio should not be done on a leg day.
- On 1/2, you talked about eating more earlier in the day. Great idea! Do not be especially afraid of eating a large breakfast. Your body has not been fed for how many hours ( when sleeping plus how many hours before bed was your last meal)? It needs replenishment and you also have all day to burn those calories.
-I'm really worried about the constant lack of energy the last couple of weeks. This is not a good sign. It could be that you are working out too many days, ESPECIALLY with cardio, not getting enough sleep, not getting enough calories or carbs, or a combination of these factors. If it is not sleep or diet, I think you need to seriously consider cutting back on the number of workouts, starting with the cardio. Irregardless of the fatigue issue, I really think 5 days of 45-60 minute cardio is way way too much to be doing on a consistent basis. Lack of energy is a sign of overtraining and an overtrained body is not going to react in a positive way in helping you reach your goals.

[newntrying]

Hi N. Good luck on your trip.

I've been reading your Journal and I have some random comments:

1) In your first entry, you targeted 120 grams of protein, which was one gram per pound. I thought this was too low for the amount of exercise you were doing, but I noticed as I read along that lately you have been taking much more than this. I think this is a good idea.
2) I noticed on at least one occasion that you did cardio before your weight workout and once before legs. Most of what I have read says cardio should be done after the workout as it is more important to use your energy on weights instead of cardio. And cardio should not be done on a leg day.
3)On 1/2, you talked about eating more earlier in the day. Great idea! Do not be especially afraid of eating a large breakfast. Your body has not been fed for how many hours ( when sleeping plus how many hours before bed was your last meal)? It needs replenishment and you also have all day to burn those calories.
4)I'm really worried about the constant lack of energy the last couple of weeks. This is not a good sign. It could be that you are working out too many days, ESPECIALLY with cardio, not getting enough sleep, not getting enough calories or carbs, or a combination of these factors. If it is not sleep or diet, I think you need to seriously consider cutting back on the number of workouts, starting with the cardio. Irregardless of the fatigue issue, I really think 5 days of 45-60 minute cardio is way way too much to be doing on a consistent basis. Lack of energy is a sign of overtraining and an overtrained body is not going to react in a positive way in helping you reach your goals.

Thanks for the input egoatdoor! It is appreciated. I am new to this so I am on a learning curve.

1) I agree I did need more protein.

2) I should organize my journal a little better.... I always break up my cardio (except HIIT which is after) by a minimum of 3 hours. But you are right I should not have scheduled cardio on a leg day. Didn't even think about it just the 2 days travelling and what I'd be missing - DOH!

3) Thanks I hadn't been concentrating on my nutrient timing in the sense of a large breakfast. I got lost in trying to do eat right post workout...so I forgot about a good breakfast. It also makes sense for fat burning. I will definitely have to keep that in mind. I am sure it will make a difference!

4) I was worried about over training too. So I looked at my workouts broken down:

Week 1 Jan 1-7: Total: Four 45 min cardio session & Three 45 mins or less workouts & 2 days off
Jan 1 45 min cardio
Jan 2 45 min cardio –weights (chest)
Jan 3 46 min cardio –weights (dominant legs)
Jan 4 (No workout)
Jan 5 –weights (back/back of legs & shoulders & arms)
Jan 6 45 min cardio
Jan 7 (No workout)

Week Jan 8-14: Total: One 20 min cardio, Two 45 min. cardio, 1 12 min HIIT session & 6 45 mins or less workout days & one day off
Jan 8 20 min cardio–weights (chest & abs)
Jan 9 –weights (dominant legs)
Jan 10 –weights – 12 min HIIT (upper back & arms)
Jan 11 –weights (back/ back of legs & shoulders)
Jan 12 (no workout)
Jan 13 – 45 mins cardio & weights (chest & abs)
Jan 14 – 50 mins cardio & weights (lower body)

I think you are right, I thought I was down to 3 cardio sessions a week but I was only thinking in Monday-Friday terms when I am a supposed to be on 5 day workout schedule (4 days on and 1 day off). (If you can understand how I got confused) Basically, I haven't kept to my schedule got confused and screwed things up.

I also believe it is more the of stress having to go away for 1 month which may lead to a permanent move that is causing me not to sleep well and I am up till 3am a lot. So, the combination of the stress, lack of sleep, missing workouts and doubling up workouts has spelled a bit of a disaster... I am probably overtraining for the amount of rest I've been getting.

Even if I had followed my routine properly which I did prior to Christmas it would be overtraining, It took about 6 weeks to get my rotation to a proper 5 days schedule as I had started with a 7 day (3 days off) then progressed to a 6 day schedule (2 days off).

Thanks, I think I will re-evaluate my schedule right now and maybe go back to a 6-day schedule w/2 days off and plan my cardio a head of time. Or maybe a 6-day schedule w/4 days weights & 1 day cardio only & 1 day off.

I will post a weekly schedule later Today for once I am at the new place. Sorry about the ramble sometimes I think things out while journaling.

[newntrying]

Schedule 1:
DAY 1 - Chest & Abs HIIT 12 mins after
DAy 2 - Quad/dominant legs & calves
Day 3 - Back & Triceps with HIIT 12 mins after.
Day 4 - Hip, Dominant legs & shoulders
Day 5 - Cardio in the morning 45-50 mins
Day 6 - OFF

Schedule 2:
Day 1 - Cardio 45-50 mins in the AM / After 5pm Chest & abs
Day 2 - Quad/dominant legs & calves
Day 3 - Back & Triceps with HIIT 12 mins after
Day 4 - Hip, Dominant legs & shoulders
Day 5 - Cardio 45-50 mins.

Chest & Abs: Incline BP w/DBs, Flys, C. chair, pilates 1 set of 4 core ex.
Quad/dominant legs & calves: Squats, Calf press, bicycle
Back & Triceps: Pull ups, Chest Dips, Tricep press down, rope crunch
Hip, D. legs & shoulders: SLDL, M. Press DB, hyperextension, front raises

Not sure if I should do LDS 2X weekly w/1 HIIT or 2X HIIT w/1 LDS for cardio.

[newntrying]

I just rested yesterday. Didn't fall a sleep till around 3 again...I think i will go try to sleep some more.

Yesterday, Jan 15/04

Oatmeal, c. cheese & .25 banana pancake
1 tbsp peanut butter

Unplanned cheat: Lean Cusine 3 cheese Pizza

1 can of tuna

1/2 cup of red river cereal
1/4 milk 1%

chicken breast
1/4 yam
Carrots & snap peas

protein shake blend .75 banana

.5 cup cottage cheese

Total: 1887
Fat: 28 251 14%
Sat: 9 85 5%
Poly: 5 43 2%
Mono: 4 32 2%
Carbs: 205 733 41%
Fiber: 22 0 0%
Protein: 205 821 46%

[newntrying]

I measured my progress today:

Old: Jan 1
Chest 37.5
Arms right/10.5
Waist 27.5
Hips (?)
Thighs right/21
Calves (?)

New measurements: Jan 16
Chest 37
Arms right:10.75 / left: 11.5*
Waist 26.5
Hips 35.5
Thighs right:21 / left: 21
Calves right/13 left/13.5
*Really, don't know what's up with the 1" difference in arms I do pull ups for my biceps. Anyone ideas besides dominant side of body?

I lost BF and gained some LBM, very ideal! :D


Not sure if I am going to work out considering the lack of sleep I got and the long drive coming up...I will decide if I workout in the next 90 minutes so here is my diet anyway:

1 cup Red River Cereal
.3 cup of milk 1%

.25 cup C. cheese
1 Apple

1 can of tuna
1 cup Spinach raw

P. shake (pre?)

Workout (?)

P. shake post
1 banana

chicken breast
1 small white potatoe (no workout -yam)

1 salmon filet
1 cup broccolli

8 almonds

[newntrying]

Training:NONE
- travelling and I start again tommorow and a new creatine cycle on Tuesday (been off for 1 week). And my new workout routine.

Diet Ugh!

Jan 17:

1 cup Egg, white only, cooked
1 Omega 3 nutra egg
1 cup Spinach, cooked,
1 tbsp Cheese, cottage, lowfat (1-2% fat)
1 instant organic oatmeal maple
1/4 cup Milk, 1% fat
1 protein shake
1 Banana
5 oz Beef inside round
1 Potatoe small baked
5 oz Salmon,
1 cup Spinach, raw (balsamic vinegrette)
1 serving Danone Silhouette
8 Almonds
Totals 1797 51 127 207

Jan 18
1 Banana
1 packet organic oatmeal maple
1/4 milk
1 Apple,
1 Orange
1 cup Cheese, cottage, lowfat (1-2% fat)
4oz Salmon
1 cup Spinach, cooked
1 protein shake
1 Banana, raw
4 oz beef
134 Yam,
1 Danone Silhouette
132 can Baked beans, with tomato sauce
Totals 1951 32 238 195

Jan 19
.25 Egg, white only, cooked
1 packet organic oatmeal maple
1 Apple
1 Orange
1 Banana, raw
1 Danone Silhouette
5oz Beef, top sirloin
1 cup Spinach, raw
4oz Salmon,
1 dill & lemon tuna
Totals 1843 71 128 172

Jan 20
8 Almonds
1 Apple
1 Danone Silhouette
4oz Salmon
2 packets organic oatmeal maple
1 protein shake
1 Submarine, cold cut sandwich, on bun, with lettuce (approx)
Totals 1468 55 123 121

Jan 21
1 Submarine, cold cut sandwich, on bun, with lettuce
.75 cup Cereals ready-to-eat, KRAFT, POST Bran Flakes
.25 cup Milk
1 Coffee
2 Cookies, peanut butter
1 Wendys chili
1 Apple
Totals 1057 49 106 54

Jan 17-21 APPROXIMATED (travelling & take out).

Jan 22
1 cup Oatmeal
1/4 Milk
1 Coffee
1 cup Cheese, cottage,
1 Apple, raw
6oz Salmon
1 cup Spinach, cooked
1/2 cup Rice, brown, long-grain, cooked cup 108 1 22 3
1 protein shake
1 cup Broccoli
1 tbsp Olive oil
1 cup Danone Silhouette
5oz chicken breast
Totals 1515 37 148 157

Jan 22
1 cup Oatmeal
.25 Milk
.1 cup Blueberries
1 Omega 3 nutra egg
1 cup Cheese, cottage
1 Apple
1 Orange
1 protein shake
1 can Ocean's Tuna
1 cup Mixed salad greens
1tbsp Olive oil
1tbsp Capers
5oz Beef, top sirloin
8 Asparagus, frozen
1/4 cup Egg, white
1 cup Rice, brown
Totals 1553 38 149 161

Jan 21 & 22 - Done with NO scale

[newntrying]

Jan 24

3 oatmeal, c.cheese pancake
1 tsp peanut butter*
2 Coffees
1 Apple
1 Orange, raw
1 Danone Silhouette
5oz Turkey breast
3/4 cup Broccoli
2 or 3 Baby carrots
1 protein shake + glutamine

Workout Chest & Triceps
BP incline using dbs
flys (forgot new routine w/journal I will tommorow start)
tricep pulldown
rope crunch
HIIT 15 mins (4 intervals)


1 protein shake + glutamine + banana + 1 cup OJ
1 chicken breast Granny's
1.5 cup Mixed salad greens
.5 cup Rice, brown
3oz Salmon
1 cup Spinach, cooked
8 Almonds, unroasted
Totals 1704 29 174 194 (No scale used)

[newntrying]

Jan 25

4 otmeal, c.cheese + banana pancakes
1 tsbp peanut butter
2 cups coffee

1/3 cup c.cheese
apple

3oz tuna,
1cup carrots
170g yogurt

p.shake

Workout:
Squats
calf press
gluts-ham raises

p.shake + banana

4 oz salmon
1 cup brown rice

5-6oz beef top sirloin
1 cup broccoli

1 cup c.cheese
10 walnuts

Got my pics done but for some reason the server isn`t letting me upload. I will try later. (I will also post totals later)

[Emma-Leigh]

Jan 25

4 otmeal, c.cheese + banana pancakes
1 tsbp peanut butter
2 cups coffee

1/3 cup c.cheese
apple

3oz tuna,
1cup carrots
170g yogurt

p.shake

Workout:
Squats
calf press
gluts-ham raises

p.shake + banana

4 oz salmon
1 cup brown rice

5-6oz beef top sirloin
1 cup broccoli

1 cup c.cheese
10 walnuts

Looking good - Looking VERY good! :D

[newntrying]

Looking good - Looking VERY good! :D
:) Thanks! The feedback is appreciated it is nice to know people are reading.

Final Jan 25 - ADDED:

3/4 cup 4 bean salad with beef & rice
1 slice of flax seed bread with .25 peanut butter (hungry)

Totals 1977 51 165 225

[newntrying]

I`ve got the pics now...but this computer had a virus last year and some files are corrupted so I can`t download/upload anything from the internet. -sigh-

Yesterday:

1 cup oatmeal
2 tsb blueberries
1/2 cup skim milk

1/2 cup c.cheese
apple

(CHEAT)
1 slice pizza
1 baklava

6 oysters baked sprinkled with 1 tsp parmesan
1 1/2 cups mixed greens with balsamic vinegrette

6 oz pork tenderloin w/herb crust (coriander, celery seeds, pepper)
1 cup green beens & carrots
1/4 microwaved apple w/ water to make apple sauce nothing else added

1 protein shake w/ applejuice, blueberries & banana

1 slice of toast
1 tbsp cottage cheese
1/2 tsp homeade jam

:( Not the best of days....but it was cheat day meal. I haven`t put in to fit day yet so I will do later.

[newntrying]

Approx. fitday totals: Totals 2037 55 249 150 (due to pizza & baklava ate out)

[newntrying]

4 c.cheese, oat & banana pancake
1 tbsp Peanut butter

6 oz Salmon, baked w/lemon
1 cup Spinach steamed

1 Apple

2 slices Bread, multigrain/flax
6 oz chicken breast

WORKOUT
Military press DB
Rear flys
HIIT
Abs: super setting between ball crunch & bicycle

1 protein shake (post only today)
1 cup Skim Milk
.5 cup oats (wasn`t getting enough carbs thought i`d try for taste)
1 Banana

1 cup Broccoli
1 cup Rice, brown
5 oz Beef, top sirloin

7 Walnuts
1/2 cup c. cheese

Totals 1974 56 183 198

[newntrying]

Ooops!

Mistake - I did LDS cardio yesterday not the shoulder as per my new workout program. I got confused when posting my day. I forgot my training journal at home usually I cross-ref.. I`ve ordered a new one from Amazon hopefully I will get it today or Monday.

Jan 28

1.5 cups oatmeal
.25 cup skim milk
2 tbsp rasberries

1 pear
1 cup c.cheese

5 oz tuna
1 cup mixed greens with homeade olive oil and balsamic vinegrette

WORKOUT:
Military press DB
Rear flys
HIIT
Superset: bicycle & ball crunch

P. shake, skim milk, banana

3oz pork tenderloin herb crust
1 small potatoe

5-6 oz beef tenderlion
1 cup green beans & carrots

.5 cup cottage cheese
8 almonds

Totals 1678 34 154 201

[newntrying]

I have been very busy the last few days, but I did get my training journal from amazon so I will be posting workouts & diet (aprox. no time for fitday either) tonight.

[newntrying]

Don`t feel like posting all the food details because I have that on Fitday so I will just post the dates & breakdowns:

Jan 29 -CHEAT DAY (ate out at a buffet)
Total: 2096
Fat: 66 597 29%
Sat: 19 173 8%
Poly: 12 110 5%
Mono: 28 256 12%
Carbs: 238 892 43%
Fiber: 15 0 0%
Protein: 143 574 28%


Jan 30
Total: 1378
Fat: 34 309 23%
Sat: 11 95 7%
Poly: 6 58 4%
Mono: 14 124 9%
Carbs: 148 492 37%
Fiber: 26 0 0%
Protein: 129 518 39%
NO WORKOUT

Jan 31
Total: 1500
Fat: 52 472 32%
Sat: 13 121 8%
Poly: 9 79 5%
Mono: 24 217 15%
Carbs: 110 368 25%
Fiber: 18 0 0%
Protein: 154 618 42%
Alcohol: 0 0 0%
(GOT A COLD - CARDIO ONLY)

Feb 1
Total: 1773
Fat: 35 312 18%
Sat: 10 86 5%
Poly: 4 32 2%
Mono: 16 148 9%
Carbs: 197 693 40%
Fiber: 24 0 0%
Protein: 179 716 42%
(STILL SICK BUT DID UPPER BODY SPLIT)

WORKOUT:
Pull ups
Chest Dips
Incline Bench press DBS
Rear flys
Miltary press
Captain`s chair
Tricep press down
Rope crunch
Did 3 sets of 12/10/8 instead of regular 4 sets due to fatigue/sick

TODAY-FEB 2
Oatmeal
.25 banana
coffee 2 cups

.5 cup c. cheese
apple

tuna
mixed greens

(unsure of rest of the day will post that later)

[bscrusher]

hi new, i am wondering why you did 8 exercises in that session when your other sessions are 2 to 4 lifts.

i am also wondering if you train legs.

[bscrusher]

The good news is: it is more a decision to go public with my goals.

i also find that although you make this statement in your first post on this thread, you never actually "go public" with your goals, as it were.

so...

what are your goals exactly?