Rebekah's thread

[Rebekah]

This is just one more reason to stay true to myself....I do keep a regular paper journal, but I want to get other's input as well. So, here goes.

Nutrition (on plan for today):

Meal #1 - 6 egg whites, 1/2 cup oatmeal
Meal #2 - chicken, yam
Meal #3 - chicken, veggies, salad with olive oil/vinegar
Meal #4 - turkey, 1/2 cup oatmeal, veggies
Workout
Meal #5 - pp, 1/2 cup oatmeal, 1/4 cup blueberries, 1 tsp. flax seed oil
Meal #6 - tuna

1 gallon of water (at least)

My daily visit to the gym will include:

Chest/tris -
dumbbell press (3X30)
dumbbell fly (3X30)
incline dumbbell press (3X30)
incline fly (3X25)
(I superset the first two exercises and the last two)
cable pushdown (3X60)
overhead cable (3X50)
one arm pushdown (3X30)

Spin class for 40 min. and abs


So this is what I have planned today....

[Headski]

Welcome!

There are lots of ladies here that will be able to offer great advice. Your diet looks good to me.
Glad you started a log. I am sure it will be of use for you.

Cheers,

H

[Rebekah]

Thanks for the welcome Headski....I feel very motivated with this goal of mine. This should be a very exciting year in my life, so I just want to look and feel my best.

Thanks again!

[bscrusher]

post your goals.

[Rebekah]

Okay, I forgot to post my goals. My goal is simple, lose body fat, while retaining muscle. I would like to lose about 15-20 lbs of fat in 15 weeks. I think it is a reasonable goal to achieve.

Yesterday went very well. My nutrition was right on, except for meal #6. I had some lean ham and a piece of light whole wheat bread instead of the tuna. I find that after 8 pm, I am extremely hungry. I am having difficulties with the last 2 hours of my day. Anyway, this is the plan for today....

Meal #1 - 6 egg whites, 1/2 cup oatmeal
Meal #2 - chicken, yam
Meal #3 - chicken, veggies, salad with olive oil/vinegar
Meal #4 - turkey, 1/2 cup oatmeal, salsa
Workout
Meal #5 - pp, 1/2 cup oatmeal, 1/4 cup blueberries, 1 tsp. flax seed oil
Meal #6 - chicken or tuna, lettuce

Today is shoulers and hamstrings
I am not going to go into a full description of each exercise. I'll do six exercises for the shoulders and three for the hamstrings.
I am also going to do 20 min of HIIT. I started doing this instead of my 45 min cardio sessions, and I feel like I am getting a much better workout with this.

Anyway, happy hump day....

[bscrusher]

would you be satisfied to LOOK as if you had lost 15 - 20 pounds?

[imperfectly_lou]

What time do you go to bed Rebekah? You may need to increase the size of your last meal (it looks to be quite small and low in calories) to prevent getting hungry like that!

[Rebekah]

Lou, I tend to go to sleep around 10:30. I no longer eat dairy because of the sugar content, but I see that many people eat cottage cheese at night. I wonder if that would help keep me satisfied. What do you think? What do you eat for your last meal?

Bcrusher, I would be satisfied with that.

Anyway, yesterday went as planned. I had a very good workout at the gym (I even got a compliment from a guy about my workout). My food was also on as well. So today is....

Nutrition:
#1 - 6 egg whites, 1/2 c oatmeal
#2 - chicken, yam
#3 - chicken, veggies, salad w/ olive oil/vinegar
#4 - turkey breast, 1/2 c oatmeal, salsa, veggies
workout
#5 - pp, 1/2 c oatmeal, 1/4 berries
#6- tuna, lettuce

Workout:
back/bis and spin class

So, I have been feeling refreshed lately because I have cut down on my cardio.

[Nyladigm]

If I'm hungry at night and its too late for a meal I'll try and eat a couple of spoonfuls of organic peanut butter and a couple spoonfuls of 1% cottage cheese (not mixed together or anything, just separate). Sometimes I'll have a granny smith apple but if you want to stay away from sugar then I guess that means not so much fruit. :)

[Rebekah]

I think that's what I'll do...I also crave sweets, so I'll add some splenda to the cottage cheese...thanks for the idea.

[bscrusher]

Bcrusher, I would be satisfied with that.

excellent.

i suggest you start a muscle mass building program. see what i wrote on these threads.

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

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

[Rebekah]

Bcrusher, those workouts sound interesting. I workout by myself though, so I don't really have a partner to spot me.

So, yesterday went pretty much as planned. I had a very intense back workout, I am definitely sore today. My eats were on target as well. I had some peanuts and cottage cheese for #6 instead of the tuna. I felt a lot more satisfied. So, here is what is going on with me today:

Nutrition:
Meal #1-6 egg whites, 1/2 c oatmeal
Meal #2-chicken, yam
Meal #3-turkey breast, 1/2 c oatmeal, veggies, salad with olive oil/vinegar
Meal #4-cottage cheese (maybe an apple)
Meal #5-going out to eat to the Olive Garden-I plan on having chicken and veggies, no pasta or bread

Workout:
Off today - relatives visiting

I was thinking about starting to do 20 min of cardio first thing in the morning? Has anyone tried this? Has it worked? I have noticed that many people do that.

I won't be able to post on Saturday and Sunday, because I do all of my postings from work. So, I plan to eat the same for Saturday and Sunday. No cheat meals until Easter. And I will do legs/abs/spin on Saturday and a full body workout on Sunday with possibly 20 min of HIIT.

Have a good weekend everyone.....

[bscrusher]

what makes you think you need a partner?

use philosophy #2, where you do not go to muscle failure, or...

...use a power rack to spot you, or do lifts that do not need a spotter, there are plenty.

[Rebekah]

My weekend was very good. I ended up cheating slightly at the Olive Garden. I had 2 small pieces of Brushetta(sp?), a piece of salmon, and broccoli without sauce. Everyone else gorged on pasta, but I didn't. Everything else went as planned, and I feel good about that. Workouts were on point as well. Today I have planned...

Nutrition:
#1-6 egg whites, .5 c oats
#2-can of tuna, .5 c oats, green beans
#3-chicken, lettuce, olive oil/vinegar
#4-turkey breast, .5 c oats, salsa, green beans
Workout
#5-pp, .5 c oats, .25 c berries, 1 Tps. flax seed oil
#6-1 Tbs. natural pb, .75 c cottage cheese

Workout:
Chest/tris
20 min HIIT
abs

Until tomorrow....

[Jennifer-Lynn]

Nutrition:
#1-6 egg whites, .5 c oats
#2-can of tuna, .5 c oats, green beans
#3-chicken, lettuce, olive oil/vinegar
#4-turkey breast, .5 c oats, salsa, green beans
Workout
#5-pp, .5 c oats, .25 c berries, 1 Tps. flax seed oil
#6-1 Tbs. natural pb, .75 c cottage cheese



Rebekah, diet looks good...do you mix the PB and the CC together in Meal #6? I've tried that once - Yuck! :)

[Rebekah]

Hi Jennifer...no, I don't mix the two. I also tried that, and it wasn't too tasty. I just add a little Splenda to both of them. Yummy, I feel like I am having a treat when I eat the peanut butter.

[Rebekah]

Yesterday was another good day. I felt especially hungry after my workout, hopefully that is my metabolism talking to me. I ended up eating a bit of chicken with my cottage cheese (no, not mixed together). I have decided to keep on going with this diet, and then after Easter I am going to switch it up a bit by cycling carbs. Today is pretty much the same with nutrition.

#1-6 egg whites, .5 c oats
#2-can tuna, .5 c oats, green beans
#3-chicken, big salad, oil/vinegar
#4-turkey, .5 c oats, salsa, green beans
Workout
#5-2 scoops pp, .5 c oats, .25 c berries, 1 Tps. flax seed oil
#6-.75 c cottage cheese, 1 Tbs pb

Workout-
shoulders/hamstrings
spin or 30 min HIIT

I love doing the HIIT cardio. It goes fast, and I still feel like I am getting a good cardio workout. I am finding it somewhat difficult to let go of all of my cardio, but I am kind of getting used to it.

Happy Tuesday....

[Rebekah]

This is my most dreaded day of the week, work wise that is. Anyway, yesterday was great. I had an awesome workout. I love the HIIT cardio so much more than regular, boring cardio....and I can really feel it in my legs the next day. I feel like I am tightening up more as well. So, today I have on the agenda....

Nutrition-
#1-6 egg whites, .5 c oats
#2-can tuna, .5 c oats, green beans
#3-6 oz chicken, big salad, olive oil/vin
#4-turkey breast, .5 c oats, sals, green beans
workout
#5-2 scoops pp, .5 c oats, .25 c berries, 1 Tps. flax seed
#6-.75 c cottage cheese, 1 Tbs. peanut butter

I think I overdid it on the peanut butter last night, but I was hungry. It is amazing how fat can keep you so satisfied. I was always afraid of fat, but not anymore.

Workout-
back/bis
20 min HIIT
abs

have a great day everyone.

[Nyladigm]

Hi bekah!

Just wondering how you last so long with your HIIT workouts? I've only done them inside on the treadmill (weather hasnt been cooperating lately) but I can only do the 30 sec jog/30 sec runs for about 12 min continuously. Is there something I'm forgetting to do?

If not then you rock! :)

[Rebekah]

Hi bekah!

Just wondering how you last so long with your HIIT workouts? I've only done them inside on the treadmill (weather hasnt been cooperating lately) but I can only do the 30 sec jog/30 sec runs for about 12 min continuously. Is there something I'm forgetting to do?

If not then you rock! :)

Nyladigm,

I use the Crossrobic machine or the Stair mill for HIIT. I do a 5 min. warm up, go to a 70% hr for 40 sec, up to a 90% hr for 40 sec, etc., with a 5 min cool down. I am extremely sweaty when I am finished, it's a real killer.

[Rebekah]

Change of plan for today...
I will only be doing cardio and abs. Tomorrow will be back/bis.

[bscrusher]

what do you do for abs?

posting the actual lifts you are doing will tell much more about the quality of your program than a list of parts you think you are training.

[bscrusher]

My weekend was very good. I ended up cheating slightly at the Olive Garden. I had 2 small pieces of Brushetta(sp?), a piece of salmon, and broccoli without sauce. Everyone else gorged on pasta, but I didn't. Everything else went as planned, and I feel good about that. Workouts were on point as well. Today I have planned...

Nutrition:
#1-6 egg whites, .5 c oats
#2-can of tuna, .5 c oats, green beans
#3-chicken, lettuce, olive oil/vinegar
#4-turkey breast, .5 c oats, salsa, green beans
Workout
#5-pp, .5 c oats, .25 c berries, 1 Tps. flax seed oil
#6-1 Tbs. natural pb, .75 c cottage cheese

Workout:
Chest/tris

i suggest you separate your HIIT from your lifting and from any ab training by enough time to TOTALLY recover your strength. this will probably be 24 hours.

the reason is, if you are able to do HIIT after lifting that means your lifting session was worthless and weak, if you are able to do direct ab training or ANY kind of training after HIIT, you were not doing HIIT.



20 min HIIT
abs

Until tomorrow....

[aprilai]

i suggest you separate your HIIT from your lifting and from any ab training by enough time to TOTALLY recover your strength. this will probably be 24 hours.

the reason is, if you are able to do HIIT after lifting that means your lifting session was worthless and weak, if you are able to do direct ab training or ANY kind of training after HIIT, you were not doing HIIT.

i've tried doing HIIT after a lifting session before, and oh dear god, did i think i was going to go pass out. not a very good feeling to experience.

i separate my HIIT and lifting session 6-12hrs apart now. works well with time constraints.

[Rebekah]

Just to set the record straight, yesterday was just 45 min of moderate cardio (75% on the stair mill). I do my journal at work, so I don't have very much time to give all of the details for my workouts. I'll do my best. Today:

Nutrition-
#1-6 egg whites, .5 c oats
#2-can tuna, .5 c oats, green beans
#3-can tuna, big salad, olive oil/vin
#4-6 oz turkey breast, .5 c oats, salsa, green beans
workout
#5-2 scoops pp, .5 c oats, .25 c berries, 1 Tbs flax
#6-.75 cottage cheese, 1 Tbs pb

Workout-
back/bis (5 back, 2 bis)
spin class
abs

Thanks.

[Rebekah]

These past two days, I have not been very hungry at all...and my stomach is feeling icky. I hope I am not getting that nasty flu, again. I could hardly get down my egg whites and oatmeal this morning, but I did anyway. My pants are getting baggy at my butt which is a good thing. I just wish it would leave my inner thigh...I know, there is no such thing as spot reduction. I have been reading other's journals to see their progression and thoughts. I was truly touched when I was going through Jennifer Lynn's journal. Emma Leigh was giving her a pep talk more or less. But, it was like she was talking to me. I need to strive to be the best that I can be. I am never satisfied with me, my looks, my weight....I am truly a drama queen at times. I just want to be happy with myself and stop comparing myself with others. This is me. So, thanks Emma, even though your post wasn't directed at me, I felt inspired. Today goes like this...

Nutrition-
#1-6 egg whites, .5 c oats
#2-can tuna, .5 c oats, green beans
#3 chicken breast, salad, chick peas, olive oil/vin
#4-same as #3 w/o chick peas
workout (maybe)
#5-2 scoops pp, .5 c oats, .25 berries, 1 Tbs flax
#6-cottage cheese, pb (depends on if I workout)

Workout-
I am not sure if I am going to go tonight or Sunday. I haven't had a day off since last Friday because we had visitors (went on Sunday instead). I feel pretty energized at the moment, so I may go tonight and take off on Sunday. If I do go tonight, it will be cardio for 50 minutes on the Crossrobic and/or stair mill.

I won't post here on the weekend, so here is what is planned...
Saturday-
Legs (6)
Spin
Abs class

Sunday-
Off or cardio

I do not plan on having a cheat at all this weekend....have a good one!

[Rebekah]

Ugh, why do the weekends always fly by? My weekend went pretty well, nothing exciting to speak of. I stayed on track pretty well, maybe a few too many carbs on Saturday, but that is it. Today should go like this...

Nutrition
#1-1.5 scoops pp, .5 c oats
#2-can of tuna, .5 c oats, green beans
#3-chicken, lettuce, olive oil/vinegar
#4 can of tuna, .5 c oats, green beans
workout
#5-1.5 scoops pp, .5 c oats, .25 berries, 1 Tbs. flax
#6-.75 c cottage cheese, 1 Tbs. Pb

Workout
chest/tris (4 chest, 3 tris)
20 min HIIT
abs

[Rebekah]

Well, I stayed on plan yesterday. But, I don't think I am going to buy anymore peanut butter. Let's just say that I find it difficult to comsume in moderation. Today I have on my plate...

Nutrition:
6 am-1.5 scoops pp, .5 c oats, a few berries
9 am-can of tuna, .5 c oats, green beans
noon-chicken breast, big salad, olive oil/vin
3 pm-same as 9 am
workout
6 pm-same as 6 am + 1 tps. flax
9 pm-cottage cheese, 1 Tbs pb

Workout:
shoulders/hamstrings(5/3)
spin class

have a great day everyone....

[Rebekah]

I can hardly wait for spring to arrive....I have had enough of winter already. Yesterday was great. I had a good shoulder/hamstring workout, and spin class was good as well. I can feel my upper abs coming in, and that is a very exciting. Anyway, here is the plan for Wednesday....

Nutrition:
6 am-1.5 scoops of pp, .33 c oats, a few berries
9 am-can of tuna, .5 c oats, green beans
noon-chicken breast, lettuce, olive oil/vin
3 pm-can of tuna, .5 c oats, green beans
workout
6 pm-1.5 scoops pp, .33 c oats, a few berries
9 pm-.75 cottage cheese

Workout-
45 min moderate cardio
abs

I guess I am doing okay, no one has really been commenting on my journal. Oh well, this is mainly for my peace of mind.

[Rebekah]

I erased my original post by accident, how annoying...Anyway, yesterday was decent. I had a very intense cardio session on the step mill, and I actually felt naseous when I got home. I couldn't handle the thought of drinking my shake, so I just ate cottage cheese, a little pb, and turkey. I only did cardio, so I don't think that was such a big deal. Today it is supposed to snow 6 inches by tomorrow, great. I hope the gym stays open tonight. Today I have planned...

Nutrition:
#1-1.5 scoops whey, spoonful cottage cheese, .33 c oats, a few berries
#2-can tuna, .5 c oats, green beans
#3-can tuna, lettuce, olive oil/vin
#4-same as 2
workout (hopefully)
#5-same as 1+1 Tbs Flax
#6-cottage cheese, a little pb

Could someone please give me some feedback on my diet? Am I missing anything? Should I take out anything? Also, I am curious about calorie cycling....anyone have any info?

Workout:
Back/bis
spin or 30 min HIIT

Take care...

[motivated216]

I cut fat from the meals immediately before and after my workout. PWO you want the protein to absorb as quickly as possible and the fat will slow this down. Maybe you could move the flax to meals 1 or 2?

[Rebekah]

yes, I could definitely do that. Do you think everything else looks okay? I think next week I will do this...

#1-6 egg whites, .5 c oats, flax
#2-can of tuna, .5 c oats, green beans
#3-chicken, lettuce, olive oil/vin
#4-same as 2
workout
#5-1.5 scoops whey, .5 c oats, .25 cup berries
#6-can of tuna, 2 plain rice cakes, salsa

how do you think this looks? I am trying to bring my bodyfat done as well as keep my lean muscle?

[Krissypoo]

Just curious...do you think cutting the 2 rice cakes out of your diet late in the evening would assist in the fat loss? Maybe moving them up to meal 3?

[Jennifer-Lynn]

Just curious...do you think cutting the 2 rice cakes out of your diet late in the evening would assist in the fat loss? Maybe moving them up to meal 3?

I agree....move the rice cakes to earlier in the day or find a substitute for them.

[Rebekah]

Thanks for the advice ladies. Do you think that I should leave out the rice cakes altogether? How does this sound (pretty much the same as before)?

#1-6 egg whites, .5 c oats, 1 tbs flax
#2-can of tuna, .5 c oats, green beans
#3-same as 2
#4-same as 3
workout
#5-1.5 scoops whey, .5 c oats, a few berries
#6-cup of cottage cheese

I really am confused about the fat issue...should I incorporate more? I love natural peanut butter, but I find myself eating it excessively. So, I'd rather just cut it out altogether. Any advice would be appreciated....

Yesterday was okay. I ended up taking a 1/2 day vacation because my daughter's school closed early due to the snow, and the gym was closed as well. I ate pretty well for being at home, and I shoveled the snow. So, today will be my back/bis workout as well as 30 min HIIT. I also am getting my hair done today...I cannot wait. Today I have this on my menu...

#1-6 egg whites, .5 c oats, 1 tsp flax
#2-can of tuna, .5 c oats, green beans
#3-chicken breast, lettuce, olive oil/vin
#4-same as 2
workout
#5-1.5 scoop whey, .5 c oats, berries
#6-1 cup of cottage cheese

Back/Bis
30 min HIIT

I won't be posting this weekend, so I plan on eating the same as listed above. Saturday will be Legs/spin and Sunday will be 45 min cardio....

Thanks everyone....have a good weekend

[VanillaBean_21]

Thanks for the advice ladies. Do you think that I should leave out the rice cakes altogether? How does this sound (pretty much the same as before)?

#1-6 egg whites, .5 c oats, 1 tbs flax
#2-can of tuna, .5 c oats, green beans
#3-same as 2
#4-same as 3
workout
#5-1.5 scoops whey, .5 c oats, a few berries
#6-cup of cottage cheese

I really am confused about the fat issue...should I incorporate more? I love natural peanut butter, but I find myself eating it excessively. So, I'd rather just cut it out altogether. Any advice would be appreciated....

Yesterday was okay. I ended up taking a 1/2 day vacation because my daughter's school closed early due to the snow, and the gym was closed as well. I ate pretty well for being at home, and I shoveled the snow. So, today will be my back/bis workout as well as 30 min HIIT. I also am getting my hair done today...I cannot wait. Today I have this on my menu...

#1-6 egg whites, .5 c oats, 1 tsp flax
#2-can of tuna, .5 c oats, green beans
#3-chicken breast, lettuce, olive oil/vin
#4-same as 2
workout
#5-1.5 scoop whey, .5 c oats, berries
#6-1 cup of cottage cheese

Back/Bis
30 min HIIT

I won't be posting this weekend, so I plan on eating the same as listed above. Saturday will be Legs/spin and Sunday will be 45 min cardio....

Thanks everyone....have a good weekend

How many calories and fats are you getting daily?

[Rebekah]

Vanilla bean, here are my totals from Fitday.

Totals
calories - 1594
Fat - 18
Carbs - 111
Protein - 247

Suggestions anyone?..please.

[Krissypoo]

I see what you are trying to do now...

Ok, completely remove the oats from meals 2 and 3. That may help out a lot. I'm no pro when it comes to training, but I understand the nutrition part fairly well. I think you'll benefit from giving this a try. What do you think?

[Rebekah]

Hello WannaBeModel....

Great, I need help in the nutrition part. I think I am doing pretty good with the training. My main goal is to lose bodyfat. Would you mind giving me some sort of food plan to follow? I work out after work (at about 4:30 pm), so that is why I have carbs so late in the day. I really appreciate your help. Thanks.

[Krissypoo]

Hello WannaBeModel....

Great, I need help in the nutrition part. I think I am doing pretty good with the training. My main goal is to lose bodyfat. Would you mind giving me some sort of food plan to follow? I work out after work (at about 4:30 pm), so that is why I have carbs so late in the day. I really appreciate your help. Thanks.

Hey Rebekah!

Me too...I workout at about 4:30 or 5. I wasn't eating carbs around my workout and Helene told me it was best to have carbs then and in the AM. I like the way it makes me feel. Check my journal for my meals and such. We have totally different bodies...I carry most of my weight in my upper body...no boobs of course. Lucky me! :( We have the same goals for different parts, but diet is so important. I'll be checking up on your journal. Helene has been helping me TREMENDOUSLY. Read her posts in my journal too. She's very smart about this.

[Rebekah]

Great, thanks. Yeah, I definitely carry my weight on the bottom. I have read your journal and Helene's...and everyone else's! I am just confused about my calorie intake. I don't know if I should be eating more, less, etc? I've heard that you should eat 10Xbody weight?

[Krissypoo]

Personally, I attempt to eat a lean protein and veggie with most every meal. And I put in a carb first thing in the AM and now pre and post workout. Honestly, when you load up on lean proteins like egg whites and white fleshed fish and eat lots of veggies, you really don't want to eat a lot of other stuff. Your calorie intake isn't going to be ridiculously high because of this. This is my rule...and I rarely count calories because it make me crazy...I'm anal enough as it is:

meal 1: lean protein, complex carb, fruit
meal 2: lean protein veggie
meal 3: lean protein, veggie
meal 4 is probably preworkout: lean protein, veggie, complex carb
meal 5 is probably postworkout: lean protein, veggie, complex carb
meal 6 is probably prebed: lean protein and some healthy fats. You'll need that to feed your body through the night.

[Rebekah]

I've heard that milk products hinder fat loss, but I love cottage cheese. I think I'll keep that for my last meal. So, what do you think about this:

#1-6 egg whites, .5 c oats, berries, flax
#2-1.5 can of tuna, lettuce, olive oil/vin
#3-same as 2
#4-can of tuna, .5 c oats, green beans
#5-1.5 pp, .5 c oats, berries
#6-cottage cheese, almonds

I know what you mean about being anal with calories. I used to count each and every calorie (keeping them as low as possible). I hear a lot of talk about more calories, so I was trying to shoot for ~250 per meal (give or take). I was told that I wasn't eating enough for my weight?

[Krissypoo]

Women need calcium, period. The milk will help reduce more fat, but are you trying to compete? Most women will cut it out close to competition. Cottage cheese is my sweet treat, I won't give it up. Don't feel like you need to do it, especially since you like it and it is good for you.

250 grams protein? Sheesh...that's a lot in my opinion. How much do you weigh?

[Rebekah]

Wow, that is a lot of protein. I was only shooting for 30 grams per meal. I weigh ~165.

[Krissypoo]

DUH, I misread your post. LOL Yea, 250 CALORIES per meal is cool. I was reading 250 grams protein per day. Those numbers you had look pretty good. How do you feel on them? Stuffed to eat your next meal? Starving?

[Rebekah]

I usually feel full until right before my next meal. I do a good job with spacing my meals 3 hours apart. So, you think the above plan looked good?

[motivated216]

I have 1 TB of natural peanut butter with my cottage cheese before bed. The fat helps slow down the digestion of the protein while you sleep.

[Rebekah]

The only problem I have with the peanut butter, is that I like it too much. I overindulge in it.

[Krissypoo]

I usually feel full until right before my next meal. I do a good job with spacing my meals 3 hours apart. So, you think the above plan looked good?

I think so.

[Krissypoo]

The only problem I have with the peanut butter, is that I like it too much. I overindulge in it.

Try almonds. I put about half an ounce in my cottage cheese along with cinnamon and Davinci Vanilla. Or you could just put almonds, splenda, and cinnamon.

[motivated216]

The only problem I have with the peanut butter, is that I like it too much. I overindulge in it.

me too but I've been getting better! I even went as far as pre-measuring my peanut butter in advance so I don't even have to open the jar everynight!

[Rebekah]

Do you buy the slivered almonds?

[Rebekah]

Where do you store the peanut butter after you pre measure it? In tiny tupperwear containers?

[Krissypoo]

Do you buy the slivered almonds?

Any grocery store should have them on the baking aisle. I get mine in bulk at a health food store. They are cheaper bulk if you can get them.

[motivated216]

Any grocery store should have them on the baking aisle. I get mine in bulk at a health food store. They are cheaper bulk if you can get them.

Glad sells small containers also...you can get like 8 of them at wal-mart for around $2. They are dishwasher safe too. They are big enough to fit a 1/2 cup of cottage cheese so I use them for a lot of things!

[Rebekah]

Okay, sounds good. And now off of the nutrition topic, just curious....How many times a week do you do cardio?

[Rebekah]

Yeah, I have those, believe me. I just get so darn tempted with the peanut butter.

[motivated216]

I weight train 3 days a week (push/pull/legs) and on off days I do cardio 3 days a week. I've been doing HIIT 2 of those days (25 min) and moderate intensity cardio (45 min) 1 day. I just recently started doing HIIT and I love it. My body was really adapting to the moderate intensity so I think it's been benefical to switch it up! I use both the elliptical and treadmill.

[Rebekah]

I think I do too much cardio. I was doing 45-50 min moderate cardio for 6 Xs a week on the stair mill. So, I stopped doing that, and I switched it up a little bit. But, I think I still do too much...it is a mental thing. This is what I am doing now...

Mon-chest/tris/20 min HIIT
Tues-Shoulders/hams/spin 40 min
Wed-45 min moderate cadio/abs
Thurs-back/bis/30 min HIIT
Fri-45 min cardio
Sat-Legs/spin/abs
Sun-off

What are your stats?...if you don't mind me asking?

[motivated216]

I think I do too much cardio. I was doing 45-50 min moderate cardio for 6 Xs a week on the stair mill. So, I stopped doing that, and I switched it up a little bit. But, I think I still do too much...it is a mental thing. This is what I am doing now...

Mon-chest/tris/20 min HIIT
Tues-Shoulders/hams/spin 40 min
Wed-45 min moderate cadio/abs
Thurs-back/bis/30 min HIIT
Fri-45 min cardio
Sat-Legs/spin/abs
Sun-off

What are your stats?...if you don't mind me asking?
I'd say your doing to much cardio. I always had the same mindset though...that more cardio was better to get rid of the fat but since I've cut down my cardio and increased the intensity of my weight training my results have been noticeable. I used to run 5 days/week (sometimes up to 90 minutes per session) and didn't see as much change as I am now doing 3 days and shorter sessions.
I'm 5'4, 121 lbs. I've never had my bodyfat professionally tested but my calipers say 19% and my tanita scale says 26%. Hopefully the calipers are more accurate :-)

[Rebekah]

Do you ever do cardio on the same day that you lift?

[motivated216]

Do you ever do cardio on the same day that you lift?

I never do them on the same day. Depending on my work schedule I work out kind of late and am pretty tired when I'm done with weights so I'd rather do cardio on another day. If you do them on the same day the best would be cardio in the morning and weights in the afternoon/evening. If you need to do them together then do weights then cardio...some people also drink a protein shake in between if your stomach can handle it.

[Rebekah]

I would love for people to critique this....I am determined to lose at lest 6%bodyfat by June. I know I do too much cardio, so how does this look:

Sun-Legs
Mon-30 min HIIT/abs
Tues-Chest/tris
Wed-30 min HIIT
Thurs-Shoulders/spin class
Fri-off
Sat-Back/bis/abs/spin

or

Sun-Legs
Mon-30 min HIIT/abs
Tues-chest/tris/shoulders
Wed-30 min HIIT/abs
Thur-back/bis/spin
Fri-off
Sat-spin/abs

I would like to know which split is better? Or if anyone has a different suggestion? And for the nutrition

#1-6 egg whites,.5 c oats, 1 tsp flax
#2-1.5 cans of tuna, lettuce, olive oil/vin
#3-same as #2 (more lettuce)
#4-can of tuna, .5 c oats, green beans
workout
#5-1.5 scoops whey, .5 c oats, .33 c blueberries
#6-1 cup of cottage cheese, 8 almonds

Totals (Fitday) 1606 23 74 272
Cals Fat Carb Prot

Please let me know what you think? I don't want to build more mass, I want to lose the fat...thank you

[Krissypoo]

Diet looks good! How are you feeling on this diet?

[Rebekah]

Totals (Fitday) 1606 23 74 272
Cals Fat Carb Prot

oops...forgot the olive oil

Totals 1845 50 74 272

[Rebekah]

Hi WannaBeModel...Honestly, today is my first true day. I went shopping yesterday, and that kind of threw me off a little bit. So far, so good today. It is snowing again here, ugh! We hardly got any snow until this past week. I am concerned with the gym. I'll just have to do something at home, if the gym closes. What do you think about the training part of my post?

[Krissypoo]

I'm no pro on the training front. You can look at my pics and tell! Just kidding...

Anyway, I don't want to give you bad information on that. I'd rather someone more knowledgeable help you on the training. PM someone you feel comfortable PMing. If I could help, I would...I just hate to steer you in the wrong direction. What resources do you use to make your training program? Just curious...

Why did shopping throw you off a bit?

[Rebekah]

I always was a cardio queen, but lately I feel as if all of the cardio is hindering my lifting. Before, all I wanted to be was skinny. But now I want to be buff. So, I want to focus more on my lifting. The only reason shopping threw me off, was because I didn't pack any food with me. I thought we weren't going to be gone that long, but it ended up being 3 hours. I ended up eating at Boston Market (chicken breast, veggies, potato-no corn bread), so I don't feel like I cheated. I just didn't eat enough throughout the day.

[Krissypoo]

I always was a cardio queen, but lately I feel as if all of the cardio is hindering my lifting. Before, all I wanted to be was skinny. But now I want to be buff. So, I want to focus more on my lifting. The only reason shopping threw me off, was because I didn't pack any food with me. I thought we weren't going to be gone that long, but it ended up being 3 hours. I ended up eating at Boston Market (chicken breast, veggies, potato-no corn bread), so I don't feel like I cheated. I just didn't eat enough throughout the day.

Ha! I was cardio queen, too. Forever soft. I like my changes. People comment on how I am steadily shrinking. Something NO ONE ever said when I was doing cardio every single day. Buff is better, I think. I love the new muscles that I am getting. I don't have a lot now, but I appreciate the ones I have.

I don't know if you like big purses, small purses, or no purse. I used to love small ones, but I just bought 2 big ones so that I can stash food in them. You might want to think about stashing some snacks in there for days like that when you may get caught out. A rice cake with natural PB, almonds, a peeled and sliced apple, celery and PB...the possibilities are endless! Just put them in a ziploc sandwich bag and go! I also ALWAYS carry my Nalgene with me. You may want to do that too in times that you might be in a pinch.

[Rebekah]

Ha! I was cardio queen, too. Forever soft. I like my changes. People comment on how I am steadily shrinking. Something NO ONE ever said when I was doing cardio every single day. Buff is better, I think. I love the new muscles that I am getting. I don't have a lot now, but I appreciate the ones I have.

I don't know if you like big purses, small purses, or no purse. I used to love small ones, but I just bought 2 big ones so that I can stash food in them. You might want to think about stashing some snacks in there for days like that when you may get caught out. A rice cake with natural PB, almonds, a peeled and sliced apple, celery and PB...the possibilities are endless! Just put them in a ziploc sandwich bag and go! I also ALWAYS carry my Nalgene with me. You may want to do that too in times that you might be in a pinch.

Well, I'm only going to do 4 days of cardio for the next few weeks. I started doing HIIT rather then a long, moderate cardio session. I've said it before, and I'll say it again, I feel as if I get a better workout from HIIT. And I am just as sweaty, if not more. It's nice not being in the gym for 1.5 hours now, and I am looky more defined as well. I want to be muscular, not skinny. Buff is definitely sexier than a flat ass and no shape!

I do usually bring along some egg white/oatmeal pancakes when I go shopping for a long time. I just didn't think that we were going to be gone that long. My boyfriend isn't a shopper, but he was into it on Sunday. We are going again on Friday night because he hasn't found a pair of sneakers that suit him. Oh well, I love shopping, so I don't mind. Thanks for the advice WBM!

[Rebekah]

I am sick of the snow. The gym was closed on Monday, so I did Tae Bo at home, and I shoveled. My back is sore. I had an awesome workout yesterday. Chest, tris, shoulders. I went up 5 lbs on just about everything. My whole upper body is sore. I love it! I stayed home yesterday, and I stuck to my plan. I am very proud of myself. Today I plan on...

#1-6 egg whites, .5 c oats, 1 Tps flax oil, 2 Tbs. no sugar jelly
#2-1.5 cans of tuna, lettuce, Olive oil/vin
#3-same as 2 - only more lettuce
#4-can of tuna, .5 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats, .25 c blueberries
#6-c of cottage cheese, 8 almonds

workout today will be 30 min HIIT and abs

Have a great day!

[Rebekah]

I had a great 30 min HIIT workout on the stair mill yesterday. I can feel it today. Food was pretty much on point. I had a bite of an oat bran pretzel when I went to visit my dad last night. They always have a ton of snack food there. My daughter loves it, I don't. Anyway, today is....

#1-6 egg whites, .5 c oats, 1 Tps flax oil, 2 Tbs. no sugar jelly
#2-1.5 cans of tuna, lettuce, Olive oil/vin
#3-same as 2 - only more lettuce
#4-can of tuna, .5 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats, .25 c blueberries
#6-c of cottage cheese, 8 almonds

Workout
Back/bis
20 min HIIT

My upper body is still sore from Tuesday's workout. And, my pants are getting looser at my butt and hamstrings. My quads are getting bigger. I hope the fat will start melting away on my inner thighs. Oh well, I know it doesn't happen over night, right?

[Rebekah]

Yesterday was good, and today is my off day from the gym.

Nutrition-
#1-6 egg whites, .5 c oats, 1 Tps flax oil, 2 Tbs. no sugar jelly
#2-1.5 cans of tuna, lettuce, Olive oil/vin
#3-chicken breast on lettuce, 3 black olives, few sunflower seeds, 1/2 Tbs olive oil/balsamic vinegar
#4-can of tuna, .5 c oats, green beans
#5-chicken with veggies (or a chicken breast salad-at the mall)
#6-1 cup of cottage cheese, 8 almonds (if hungry)


I am going shopping tonight, again with the bf. I will eat #4 at 3pm, we are eating at the mall. We might go to a restaraunt there, or just hit the food court. There are plenty of healthy options, so I am not worried at all. Have a fantabulous weekend....until Monday (ugh!)....

[Rebekah]

It is a beautiful morning here in PA...it feels like spring is just around the corner. I cannot wait. Anyway, besides some personal problems, my weekend for nutrition/workouts was great. I know that I am an emotional eater, but there was no cheating this weekend. I feel proud of that. My pants are getting really loose....very exciting! Yesterday was a wonderful leg workout, my butt is killing me today. Today I have on plan....

Nutrition-
#1-6 egg whites, .5 c oats, 2 Tbs no sugar jelly
#2-1.5 can tuna, 2 c lettuce, 1 Tbs olive oil/vin
#3-1.5 can tuna, 3 c lettuce, 1 Tbs olive oil/vin
#4-1 can tuna, .5 c oats, 1 cup green beans
workout
#5-1.5 scoop whey, .5 c oats, few berries
#6-1 c cottage cheese, 7 almonds

Workout-
30 min HIIT/abs

Have a great day everyone!!!!

[Rebekah]

I have decided to set a mini goal for myself. I am going to follow this plan until April 14. (1 cheat at Easter-not overboard)

Nutrition:
#1-6 egg whites, .5 c oats
#2-1.5 can of tuna, lettuce, .75 Tbs olive oil/vin
#3-same as #2
#4-1 can of tuna, .5 c oats, green beans
workout
#5-1.5 scoops whey, .5 c oats, few berries
#6-1 cup cottage cheese, 7 almonds

I am not going to deviate from this at all. I have stepped it up a notch with my workouts. My split will go like this....

S-Legs
M-20 min HIIT/abs
T-chest/shoulders/tris & spin
W-20 min HIIT/abs
Th-back/bis
F-rest
S-spin (60 min)/ab class

I feel changes in my body, but I know that I always end up sabotaging my efforts. I am not going to do that. I will stick to this plan until April 14, and celebrate in Philly then. I am syked and ready to go.....

[Krissypoo]

Good luck on the goal! You'll do great, don't worry. When you have a short term goal in mind, it really helps. I'm meeting friends in Miami in 5 weeks. Miami = Bikini. Maybe we can check each other's progress. No slipping!

Enjoy Philly...I do miss Philly! South Street on Saturday afternoon is the best!

[Rebekah]

Yeah, I would like to have a "buddy" to keep tabs on me. I usually check out your journal as well, but I never comment. Actually, I have this mini goal because we are going to Philly for a romantic getaway....oh, and a Sixers game. I love going away to big cities like Philly and Baltimore. I am going to the beach this summer as well, and I want to look fit and buff.

[Krissypoo]

I have decided to set a mini goal for myself. I am going to follow this plan until April 14. (1 cheat at Easter-not overboard)

Nutrition:
#1-6 egg whites, .5 c oats
#2-1.5 can of tuna, lettuce, .75 Tbs olive oil/vin
#3-same as #2
#4-1 can of tuna, .5 c oats, green beans
workout
#5-1.5 scoops whey, .5 c oats, few berries
#6-1 cup cottage cheese, 7 almonds

I am not going to deviate from this at all.

Do you think you will get tired and burn out on this food plan? You could try some other lean meats and some other green veggies and maybe some fruit at breakfast. That way, you don't get bored and will be more likely to stick with your plan.

Our mini goal is right at the same time. Post pictures! :) And keep up the hard work on the training.

[Rebekah]

Hey WannaBe....no, I don't think I'll get bored with this food plan. I actually look forward to each meal. I suffered from bulimia for a few years, so having a plan for the day really helps me. I don't have to think about it, I just do it....if that makes any sense?

[Rebekah]

I feel so bloated and kind of bitchy today...ah, you gotta love PMS. Anyway, today I have back and bis on the agenda, as well as 20 min HIIT. My nutrition for the day includes....

#1-6 egg whites, .5 c oats
#2-can of tuna, lettuce, .5 Tbs olive oil/vin
#3-1.5 can of tuna, lettuce, 1 tbs olive oil/vin
#4-can of tuna, .5 c oats, green beans
workout
#5-1.5 scoops whey (hopefully my new flavor will be here), .5 c oats, few blueberries
#6-1 c cottage cheese, 7 almonds

I can't wait for this weekend. I plan on relaxing, cleaning, and that's about it!

[Krissypoo]

Hey WannaBe....no, I don't think I'll get bored with this food plan. I actually look forward to each meal. I suffered from bulimia for a few years, so having a plan for the day really helps me. I don't have to think about it, I just do it....if that makes any sense?

Makes plenty of sense, especially if it works for you.

[Rebekah]

Today is rest day...no workout

#1-1 cup egg replacement, 2 slices of turkey, .5 c oats
#2-can on tuna, lettuce, .5 tbsp olive oil/vin
#3-1.5 can on tuna, lettuce, 1 tbsp olive oil/vin
#4-same as #3
#5-turkey, lettuce, 1 tbsp olive oil/vin
#6-c cottage cheese, 7 almonds

no period yet....starting to get a little anxious.

[Krissypoo]

Today is rest day...no workout

#1-1 cup egg replacement, 2 slices of turkey, .5 c oats
#2-can on tuna, lettuce, .5 tbsp olive oil/vin
#3-1.5 can on tuna, lettuce, 1 tbsp olive oil/vin
#4-same as #3
#5-turkey, lettuce, 1 tbsp olive oil/vin
#6-c cottage cheese, 7 almonds

no period yet....starting to get a little anxious.

Don't stress yourself! Do you have reason to believe that you MAY be pregnant? Would it be a horrible thing if you were...

[Rebekah]

Well, I finally got my period yesterday. I've had a lot of stress in the past two weeks, so I think that is why it was thrown off a tad. I had horrible PMS throughout the weekend, my poor boyfriend. He is a such a great guy. Anyway, other then feeling like a big marshmallow, my diet and workouts were right on this weekend. I made cookies for the bf, and I didn't even pick at the cookie dough. I ate a few of the walnuts, but no big deal. I think I am going to start carb cycling on Sunday. It will go like this...

M-low carb
T-mod carb
W-low carb
Th-mod carb
F-low carb
S-mod carb
Su-high carb

M-30 min HIIT/abs
T-chest/shoulders/tris/spin
W-30 min HIIT/abs
Th-back/bis/20 min HIIT
F-off
S-50 min spin/abs class
S-Legs

I did a carb cycle last spring, and I had some pretty good results. Anyway, today...

#1-6 egg whites, .5 c oats
#2-1.5 can tuna, 2 c lettuce, .5 Tbs Olive oil/vin
#3-same as 2
#4-1 can of tuna, .5 c oats, green beans
workout
#5-1.5 scoops whey, .33 c oats, few berries
#6-1 c cottage cheese, 7 almonds

workout 30 min HIIT/abs

Have a good one.....

[kkapp]

Have you calculated what total calories are for this meal plan. And what are your pro/carb/fat/ ratio?

[Rebekah]

I forgot to post yesterday, oops! My diet has been right on lately, and my bloating has totally gone away. It's weird, but my period has only lasted for 2-4 days these past couple of months. I don't mind it, but it's odd. Yesterday I did Chest/shoulders at the gym and spin class as well. My diet for today was also the same yesterday. It is....

#1-6 egg whites, .5 c oats
#2-1.5 cans of tuna, romaine lettuce, .5 tbs olive oil/vin
#3-same as 2 (more lettuce and 1 tbs olive oil)
#4-can of tuna, .5 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-1 c cottage cheese, 7 almonds

I will be doing triceps and 30 min HIIT tonight at the gym....

Have a good hump day, everyone!!!!

[Krissypoo]

Congrats on your diet staying on track! 4 weeks to go before Philly! Do you think you'll be ready?

[MsJewels]

... my period has only lasted for 2-4 days these past couple of months... it's odd.

When your body fat gets really low, your period will stop completely for awhile. Guess that's when you really know you're pushing your body to it's limits!!

[Rebekah]

WannaBe, I don't think I'll be ready, I know I will. I am feeling really good about myself lately. Oh yeah, congrats to you to as well....Miami will be here in no time!!!

[Rebekah]

When your body fat gets really low, your period will stop completely for awhile. Guess that's when you really know you're pushing your body to it's limits!!

MsJewels, I know that your period stops if your bf goes too low, but I don't think I am that low. Maybe my body is adjusting to my new workout routine? Less cardio and heavier weights? I know that I have increased my calories from before too.

[Jennifer-Lynn]

Rebekah- Just caught up on your journal. I'm glad you got your period, they are such buggers aren't they. Are you going to post Pics or stats soon?

How's the carb cycling going?

[Rebekah]

Hi Jennifer. I read most of your journal (not quite all of it....too long!) as well. I didn't start the carb cycling yet. I have been losing fat with the plan that I have been doing, so I may put the cycling off until I hit a plataeu? I did carb cycling last spring, and it really did work. I think I might start after Easter. I don't have enough nerve to post pics up of me. Plus, I post on here while I am at work, and never when I am home. I am a big girl, unlike the rest of you guys. I am 5'7 160 lbs.

[Krissypoo]

I am a big girl, unlike the rest of you guys. I am 5'7 160 lbs.

No excuse! I posted mine!!! I'm 5'7'' and for the first time in my adult life I have gotten to 146. My pics are not at 146, more like 150+. You know that the women here DO NOT look down on anyone at all. If anything, I'm with you on the big girl team. :)

[Rebekah]

No excuse! I posted mine!!! I'm 5'7'' and for the first time in my adult life I have gotten to 146. My pics are not at 146, more like 150+. You know that the women here DO NOT look down on anyone at all. If anything, I'm with you on the big girl team. :)

Aw, that is so nice WBM...I didn't realize that you are 5'7. I would love to weigh 146, and I am dedicated to getting there. I don't mind my upper body, but my lower body is chub. I hold all of my fat on my inner thighs, I swear. I guess being 250 lbs nine years ago wasn't any help either.

[Krissypoo]

Aw, that is so nice WBM...I didn't realize that you are 5'7. I would love to weigh 146, and I am dedicated to getting there. I don't mind my upper body, but my lower body is chub. I hold all of my fat on my inner thighs, I swear. I guess being 250 lbs nine years ago wasn't any help either.

*major applause*

MY GOODNESS GIRL! ~100 lb weight loss! CONGRATULATIONS!!!!!! You need to be proud of that 160!

I wish I held my fat on my lower body. I hold mine in my arms, abs, and back, which totally sucks. You are focused and working hard, it will come off. You've made it this far, celebrate yourself!

[Rebekah]

Why thank you. It wasn't easy, but I did it. In the process, I also screwed up my metabolism (CARDIO and low calories). I will do the best that I possibly can, and I will obtain my goal. Thanks again for your support, it means a lot!!!

[Rebekah]

Jeez, I have been very hungry yesterday and today. I just ate #3 (tuna, a mound of romaine, 1 tbs olive oil/vin), and I still feel a bit hungry....come on 3 o'clock. My workout was really good yesterday. I did HIIT on the stairmill, and this guy was giving me a look like "wow chick, you are really moving". It made me feel good, cheap thrill, I know. Anyways, the gym was packed, so I didn't get a chance to do triceps. So, tonight I will be doing back, bis, and tris, plus a good 20 min HIIT. My meals are the same as yesterday, no deviation at all. Last night I had tuna, oatmeal, and a bit of lean ham instead of my protein shake. I wanted real food. Have a good day everyone!

[Rebekah]

It actually feels a bit like Spring today....although, we are supposed to get wet snow on Sunday. Anyway, I had a wonderful workout as usual yesterday. I have gone up in all of my weights for my back. I feel really strong. And, I do believe my fat is leaving my upper booty/lower back (my problem area) which makes me feel good. I read Jennifer Lynn's journal, actually what Emma had written to her. It really touched me. I mean, I struggle with self hatred almost daily. I sabotage my own happiness almost daily. Not only with food, but with life in general. I don't want to be like that anymore....I deserve to be happy. Today is off day from the gym. And my eats are similar to yesterday...

#1-6 egg whites, .5 c oats
#2-1.5 can of tuna, lettuce, .5 tbs olive oil/vin
#3-same as #2 + .5 tbs olive oil/vin
#4-can of tuna, .5 c oats, green beans
#5-turkey, lettuce, 1 tbs olive oil/vin
#6-1 c cottage cheese, 7 almonds

The weekend will be clean as well. I am going to a steak house tomorrow night, but I'll be getting salmon instead. I do not plan on cheating at all.
Saturday-spin class (60 min)/abs class
Sunday-Legs

Have a great weekend everyone!!!!

[Helene]

Hi Rebekah, just wanted to say hi :)
Your diet looks great! You like tuna a lot?

[Helene]

Well, I finally got my period yesterday. I've had a lot of stress in the past two weeks, so I think that is why it was thrown off a tad. I had horrible PMS throughout the weekend, my poor boyfriend. He is a such a great guy. Anyway, other then feeling like a big marshmallow, my diet and workouts were right on this weekend. I made cookies for the bf, and I didn't even pick at the cookie dough. I ate a few of the walnuts, but no big deal. I think I am going to start carb cycling on Sunday. It will go like this...

M-low carb
T-mod carb
W-low carb
Th-mod carb
F-low carb
S-mod carb
Su-high carb

M-30 min HIIT/abs
T-chest/shoulders/tris/spin
W-30 min HIIT/abs
Th-back/bis/20 min HIIT
F-off
S-50 min spin/abs class
S-Legs

I did a carb cycle last spring, and I had some pretty good results. Anyway, today...

#1-6 egg whites, .5 c oats
#2-1.5 can tuna, 2 c lettuce, .5 Tbs Olive oil/vin
#3-same as 2
#4-1 can of tuna, .5 c oats, green beans
workout
#5-1.5 scoops whey, .33 c oats, few berries
#6-1 c cottage cheese, 7 almonds

workout 30 min HIIT/abs

Have a good one.....

That's still a lot of cardio Rebekah! You think you are going to be able to do 30 minutes of HIIT after leg day? Usually after legs, a day off is required. I would take monday off. 2 days off a week is good with all the exercices you are doing on all other days especially Tuesday's. I know it's hard..less cardio and more food doesn't make sense sometimes but it works! :) See how it goes but I think you are overtraining.

Good luck with the carb cycling even though in my opinion with all that training you need a decent amount of carbs daily to fuel the exercice.

Hélène

[Rebekah]

Helene, I train my legs at about 10 am on Sunday, and I do my HIIT on Monday at 4:45 pm. Do you still think that isn't enough time off? My legs are very sore today, so maybe I should take off?

I decided not to do the carb cycling. I am making progress eating this way, so why should I switch it up? I'll do the cycle if I hit a plateau.

[Rebekah]

My weekend went very well, and I am proud of myself for sticking to the plan. Yesterday was leg day, and they are hurting today. So, with that being said, I don't know if I should do HIIT today. I probably will, but maybe I shouldn't. I am painting Easter eggs with my daughter tonight, so that should be fun. Today I have on the menu...

#1-6 egg whites, .5 c oats
#2-1.5 can of tuna, romaine lettuce, .5 tbs olive oil/vin
#3-same as #2 + .5 tbs olive oil/vin
#4-can of tuna, .5 c oats, green beans
#5-1.5 scoops whey, .5 c oats
workout
#6-cup of cottage cheese, 7 walnuts

Have a great day everyone!!! Happy Spring.

[Krissypoo]

My weekend went very well, and I am proud of myself for sticking to the plan. Yesterday was leg day, and they are hurting today. So, with that being said, I don't know if I should do HIIT today. I probably will, but maybe I shouldn't. I am painting Easter eggs with my daughter tonight, so that should be fun. Today I have on the menu...


Congrats for staying on the plan! You are doing great! You should probably not do HIIT. Can you do low or moderate cardio instead and do HIIT a different day?

Easter egg painting is so much fun! How old is your daughter?

[Rebekah]

Congrats for staying on the plan! You are doing great! You should probably not do HIIT. Can you do low or moderate cardio instead and do HIIT a different day?

Easter egg painting is so much fun! How old is your daughter?

Thanks WannaBe, and congrats to you as well. We are both doing good! I could do moderate cardio instead. Why would that be better?

I love painting Easter eggs...gets me in the mood for Spring. My daughter is 4 1/2, and she is such a trip. She always is questioning me about my protein drinks and cottage cheese. She thinks the cottage cheese is gross, but she always wants my tuna....probably because I used to eat it all of the time when I was pregnant with her. One of her favorite foods is broccoli, and she complains that pancakes are too sweet. It is funny.

[Krissypoo]

Thanks WannaBe, and congrats to you as well. We are both doing good! I could do moderate cardio instead. Why would that be better?


If your legs are already sore, the HIIT may not be as intense. Save that for a day that your legs aren't quite as sore so that you can go all out! :)



I love painting Easter eggs...gets me in the mood for Spring. My daughter is 4 1/2, and she is such a trip. She always is questioning me about my protein drinks and cottage cheese. She thinks the cottage cheese is gross, but she always wants my tuna....probably because I used to eat it all of the time when I was pregnant with her. One of her favorite foods is broccoli, and she complains that pancakes are too sweet. It is funny.
[/QUOTE]

A fitness freak in the making! Are you proud or what? That's funny about the cottage cheese. Does she not like the taste or the look? She's good if she likes canned tuna! She's better than me. ICK! At least you know she likes healthy foods, so you won't have to worry about an obese kid quite so much. Childhood obesity is completely out of control.

I had no idea you were a mom! You moms are kicking butt out there! What did she say about your weight loss, if anything? Kids are so honest...too honest sometimes!

[Rebekah]

Yeah, that is true. I must've killed them yesterday, because they are throbbing. Maybe we'll go for a run tonight instead....I'll see how I feel after work.


I hope she is healthy throughout her life. I know how it was being the chubby kid, and it wasn't fun. She knows that I workout everyday, so at least she is aware of that. And she is a string bean for now.


Yeah, I had her when I was 22, almost 23. That was after I had lost all of my weight, so she never saw me really heavy.

[Rebekah]

Well, no workout for me yesterday. My legs were (and still are) throbbing, and I couldn't imagine doing any cardio at all. I didn't feel guilty about it though, maybe because Helene said that I should take off the day after legs. Anyway, I feel rested, and ready for my workout tonight. I am starving again today....hopefully my metabolism is speeding up. Today I have....

#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs olive oil/vin
#3-same as 2 + .5 tbs olive oil/vin
#4-can of tuna, .5 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-1 c cottage cheese, 7 walnuts

Last night I had turkey, lettuce, a few chick peas and 1 tbs olive oil/vin instead of whey and oatmeal.

Tonight I am training chest, shoulders, tris and 20 min HIIT or spin?

Have a good one.

[Rebekah]

Today will be 20 min HIIT/abs....

#1-6 egg whites, .5 c oats
#2-1.5 can of tuna, lettuce, olive oil/vin
#3-same as #2
#4-1 can tuna, .5 c oats, green beans (can't wait....hungry already)
workout
#5-1 scoop whey, .33 c oats
#6-1 c cottage cheese, 1/2 oz walnuts

[Rebekah]

We have off tomorrow....thank goodness. Working with a bunch of ladies can really suck sometimes, it's like a soap opera lately. So, with that being said, this is what I have planned for the next 4 days...

Thurs-back/bis/20 min HIIT
Fri-cardio 45 min/tris (didn't get to do them on Tues)
Sat-Legs/abs
Sun-off

We are going to have two Easter Dinners on Saturday and Sunday, but I am going to stick with eating only protein and good carbs. I am going to bake a couple of yams to take over to my mom's.

My pants are getting baggy now, and my boyfriend told me that my back is even getting leaner....he is such a sweetie. I am not going to cheat horribly this weekend, I won't let myself!!!

Today I have on the menu:

#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce oo/vin
#3-same as #2
#4-can of tuna, .5 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-1 c cottage cheese, 1/2 oz. walnuts

Have a happy Easter everyone....

[Rebekah]

well, let's just say that I cheated this weekend. I think I set myself up for failure, thinking that I wouldn't cheat. I am bloated now too. Oh well, I can't turn back the clock, right? So, I am back at it full force today. I only have three more weeks until my Philly trip. Today I have on the agenda...

30 min HIIT/abs

#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs olive oil/vin
#3-same as #2
#4-can of tuna, .33 c oats, green beans
workout
#5-1.5 scoop whey, .25 c oats
#6-1 c cottage cheese, 1/2 oz. walnuts

[MsJewels]

OMG girl you eat a LOT of tuna! Are you enjoying it? I like it, too, but want to ensure that you are still enjoying your meals, and not getting sick of the same 'ol. Eating healthy can still mean enjoying your meals and eating great food!

As for the weekend, great attitude! You can't go back, so don't dwell. And, besides, it was the holidays, and you'll get back on track! :)

Good work!

[Rebekah]

OMG girl you eat a LOT of tuna! Are you enjoying it? I like it, too, but want to ensure that you are still enjoying your meals, and not getting sick of the same 'ol. Eating healthy can still mean enjoying your meals and eating great food!

As for the weekend, great attitude! You can't go back, so don't dwell. And, besides, it was the holidays, and you'll get back on track! :)

Good work!

Thanks Ms Jewels....about the tuna, I love tuna. I find that when I keep my meals the same and somewhat bland, I stick to the plan. I have developed a recipe for tuna muffins...everyone thinks that I am disdusting when I talk about them. But, it is more or less like a tuna meatloaf made into a muffin. Tuna, oatmeal, egg white, Adobo seasoning....very tasty (IMO, haha).

[Rebekah]

It felt so good to workout yesterday. I had a lot of energy for a Monday actually, so I had a great HIIT workout. I plan on doing back and bis today, along with a 30 min spin class. I will be having the same food as yesterday today...

#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs olive oil/vin
#3-same as #2
#4-can of tuna, .33 c oats, green beans
workout
#5-1.5 scoop whey, .25 c oats
#6-1 c cottage cheese, 1/2 oz. walnuts

I really need to start keeping a workout journal as well. I have been forgetting how much I lifted the previous week. Have a good day everyone!

[Rebekah]

Okay, I read everyone else's journal yesterday, and I didn't even post in my own....duh! Yesterday was 20 min HIIT and 15 min moderate cardio/abs. Today is chest/shoulders/ 20 min HIIT. My diet is pretty much the same as always.

#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, 1 tbs olive oil/vin
#3-same as #2
#4-can of tuna, .33 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-1 c cottage cheese, 1/2 oz. walnuts

Is it okay if I am eat the same thing Mon-Fri? I know that I am still losing fat, so I guess I'll change if I hit a plateau. I feel really good about myself lately, and I know that I am looking better too. My Philly trip is coming in 2 weeks, and I am very excited!

[Krissypoo]

Is it okay if I am eat the same thing Mon-Fri? I know that I am still losing fat, so I guess I'll change if I hit a plateau. I feel really good about myself lately, and I know that I am looking better too. My Philly trip is coming in 2 weeks, and I am very excited!

If you don't mind not switching up your diet, don't stress it. Are you getting tired of it? You're quite determined...you should be proud of yourself! You are kicking some serious butt right now.

2 weeks to PHILLY!!!! YAY!!! I hope you have a great time. You'll be looking good, so you better!

[Rebekah]

Hey WannaBe...no, I am not sick of my diet at all. I am just scared of hitting a plateau. I am considering starting the carb cycling next week, I want to keep my body guessing. And I am a little impatient with my body. I'm not going to be super anal about it, but I want to give my body a little kick again. So, this is what I am planning....

Mon-HIIT 30 min/low carbs
Tues-back/bis/spin/mod carbs
Wed-HIIT 30 min/low carbs
Thur-chest/tris/HIIT 20 min/mod carbs
Fri-off/low carb
Sat-shoulders/spin/abs/mod carb
Sun-Legs/high carb

What do you think?????

[Krissypoo]

Hey WannaBe...no, I am not sick of my diet at all. I am just scared of hitting a plateau. I am considering starting the carb cycling next week, I want to keep my body guessing. And I am a little impatient with my body. I'm not going to be super anal about it, but I want to give my body a little kick again. So, this is what I am planning....

Mon-HIIT 30 min/low carbs
Tues-back/bis/spin/mod carbs
Wed-HIIT 30 min/low carbs
Thur-chest/tris/HIIT 20 min/mod carbs
Fri-off/low carb
Sat-shoulders/spin/abs/mod carb
Sun-Legs/high carb

What do you think?????

How much HIIT are you doing now? Do you think 3 days of HIIT plus 2 days of spinning is a lot? Other than the 3 days of HIIT, I think it looks okay. Maybe 2 days of HIIT and 2 days of spinning? The carb cycling should help you drop fat, too. It might just be the kick you need.

Try not to be impatient, if possible. I know it's hard...I am VERY impatient. I may also try carb cycling. 2 weeks until I got to Miami and I need a swift kick to get things together a bit quicker.

[Rebekah]

Ugh, I just typed this, but it got erased somehow. Today is my rest day at the gym, diet is....

#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, 1 tbs olive oil/vin
#3-same as #2
#4-can of tuna, .33 c oats, green beans
#5-1 c turkey, lettuce, 1 tbs o/v, few chick peas
#6-1 c cottage cheese, 1/2 oz. walnuts

We went for a walk on the trails today, I think it was just about 2 miles. Tomorrow I have am doing tris/bis/spin in the am....then I am going shoe shopping. Which reminds me, I must do my toes tonight if I am going to try on some sandals. Sunday will be legs, and some major spring cleaning.
Have a good weekend everyone!!!

[Rebekah]

Okay, I have decided to give carb cycling a whirl. I wanted to change things up a little and keep my body guessing. I am excited about it! So, my weekend went rather well, everything pretty much on plan. I did have a glass of wine on Saturday night because we went to watch the North Carolina game at our friend's house. It was only 1 glass, so I don't think I cheated horribly. Today is a low carb day, so I will be having....

#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs olive oil/vin
#3-same as #2+.5 tbs olive oil
#4-same as #2
20 min HIIT, 10 min moderate
#5-1.5 scoop protein powder, spoonful cottage cheese
#6-cup of cottage cheese, 1/2 oz walnuts

I am a little sleepy today because we had to turn our clocks ahead. Tomorrow is supposed to be 67 degrees....yeah, finally spring has arrived!!!

Have a good day everyone.

[Krissypoo]

Hey Rebekah-

Whose carb cycling practice are you following or are you doing someone's cycle, only modified? Par Deus has a good one, but it looks rough! I'm modifying his for me. Just curious...I might change it if I like yours better.

[Rebekah]

Okay, a little change in the plan today. No cardio today, it will be a rest day for me. My legs are sore, and I am going to have time on Friday for cardio instead...

[Rebekah]

Hey Rebekah-

Whose carb cycling practice are you following or are you doing someone's cycle, only modified? Par Deus has a good one, but it looks rough! I'm modifying his for me. Just curious...I might change it if I like yours better.

Hey WannaBe...

I followed a plan last year that was a lot more involved then this one. I think I understand nutrition more now, so I am just kind of doing my own thing.

3 low carb
3 moderate carb
1 high carb

I really don't want to obsess about it, so I am going to tweak it if I feel I need to.

[Krissypoo]

I followed a plan last year that was a lot more involved then this one.
3 low carb
3 moderate carb
1 high carb

I really don't want to obsess about it, so I am going to tweak it if I feel I need to.

That's what I am doing also...

What results did you see from doing the cycle previously and how long before you saw results?

[Rebekah]

That's what I am doing also...

What results did you see from doing the cycle previously and how long before you saw results?

I believe I saw results somewhat quickly when I stuck to the plan. I lost bf and scale weight as well. My pants were very loose.

[Rebekah]

Okay, today is a moderate carb day. So, I will be eating....

#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs olive oil/vin
#3-same as 2 + .5 tbs olive oil
#4-1 can of tuna, .33 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-1 c cottage cheese, 6 almonds

I went to the grocery store last night, and I forgot to get walnuts. Darn it! I guess I'll go once again....I feel like I go almost daily. Anyway, I took our dog and my daughter for a brisk walk last night. It was kind of rough trying to hold onto the dog leash and my daughter's hand. My daughter decided to be "the leader", so then I didn't have to hold her hand. I also did abs last night while watching North Carolina win...YEAH!! Today is

Chest-
dumbbell press 3X35 (possibly 40)
dumbbell fly 3X35
dumbbell incline press 3X35
dumbbell incline fly 3X30 (possibly 35)
(I superset the first and the last 2)
Tris-
overhead tricep push 3X70
tricep pushdown 3X80
one arm tricep push 3X40
(sorry, I know these aren't the correct names)
Spin - 40 min

The sun is shining, and I am feeling good....have a great day.

[Krissypoo]

Chest-
dumbbell press 3X35 (possibly 40)
dumbbell fly 3X35
dumbbell incline press 3X35
dumbbell incline fly 3X30 (possibly 35)
(I superset the first and the last 2)
Tris-
overhead tricep push 3X70
tricep pushdown 3X80
one arm tricep push 3X40


WOW! You're strong! Nice looking workout there!

[Rebekah]

WOW! You're strong! Nice looking workout there!
Why thank you. I feel strong too.

[Rebekah]

Good morning. I wore capris for the first time this year, gotta love it! My stomach is feeling a little achy. I hope I'm not coming down with a stomach bug. Today is my low carb day. I will be eating....

#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs olive oil/vin
#3-same as #2 + .5 tbs oo
#4-same as #2
workout
#5-1.5 whey, .5 can tuna
#6-cup of cottage cheese, 6 almonds

My workout will consist of...
20 min HIIT, 15 min moderate cardio
abs

Gosh, I really feel like running outside today, it is so gorgeous. But, I am going to do some HIIT, I need to feel the burn.

[angeleye]

Beautiful chest routine, u have to feel like a million bucks, with an S on your chest when leaving the gym after this. I find that when holding the db's my wrists give before my strength. W.B says use straps but Ive been hard headed and didnt yet. I think Im paying the price now from the difficulty Im having typing :>

[Rebekah]

Beautiful chest routine, u have to feel like a million bucks, with an S on your chest when leaving the gym after this. I find that when holding the db's my wrists give before my strength. W.B says use straps but Ive been hard headed and didnt yet. I think Im paying the price now from the difficulty Im having typing :>

Thank you for the compliment, Angeleye. I have a problem with my hands when I do lunges, step ups and SLDL's. My hands always start to hurt, and then I feel my wrists start to tighten up. I was thinking about straps as well, but I just deal with it instead....

[Krissypoo]

Thank you for the compliment, Angeleye. I have a problem with my hands when I do lunges, step ups and SLDL's. My hands always start to hurt, and then I feel my wrists start to tighten up. I was thinking about straps as well, but I just deal with it instead....

Come on! Get straps! My weak self has been able to walking lunge with 50s with straps! You are strong, Rebekah. VERY strong. I bet if you get straps, you'll put us to shame. ;)

[Rebekah]

Alright, we are past hump day...I have a half day of vacation tomorrow. My daughter has a field trip to a wildlife preservation center, and she is so excited about it. 4 year olds are so excited with life, everything is new. It is really cool to watch her grow and learn, I appreciate every moment of it. Anyway, I will be picking her up early at school, and then we are getting her hair trimmed and also going shopping. She has never gotten her hair cut, and she will be 5 this summer. Her hair goes down to her waist, and it is long, spiral curls. I think I was traumatized when my mom got my hair chopped when I was in first grade. I have had long hair since 7th grade. Now my daughter wants her hair short...little stinker. Anyway, today I will be doing...

Back/bis
wide pulldown 3X100
close grip pulldown 3X100
pullback with rope 3X80
one arm pull back 3X55
T-bar 3X55 (maybe 60)
hammer curls 3X30
bicep curl 3X25

20 min HIIT as well

Moderate carb day
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs olive oil/vin
#3-same as 2 + .5 tbs o/v
#4-can of tuna, .5 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-cup of cottage cheese, .5 oz walnuts

Have a good day....

[Rebekah]

Come on! Get straps! My weak self has been able to walking lunge with 50s with straps! You are strong, Rebekah. VERY strong. I bet if you get straps, you'll put us to shame. ;)

Aw, I love the compliments....you ladies truly understand :) I will invest in straps. Are they difficult to use?

[Krissypoo]

Aw, I love the compliments....you ladies truly understand :) I will invest in straps. Are they difficult to use?

Not at all. The ones I have are a woven strip with a loop on the end. You stick the end without the loop through the loop and tighten it to your wrist. Mine have a cushion on the inside. There are also some stretchier ones that aren't as thick. You just wrap the loose end around the barbell or handles on the dumbbell securely and grip the bar/handle.

[Rebekah]

Not at all. The ones I have are a woven strip with a loop on the end. You stick the end without the loop through the loop and tighten it to your wrist. Mine have a cushion on the inside. There are also some stretchier ones that aren't as thick. You just wrap the loose end around the barbell or handles on the dumbbell securely and grip the bar/handle.

Where did you get yours?

[Krissypoo]

Where did you get yours?

I got mine from Academy, but I don't think there are any in PA. I can't remember if Target has them or not. I'm sure Dick's will have them.

[Rebekah]

Okay, I am totally thrilled. I got my bodyfat tested last night, and I have gone down 3.3% in about 4 weeks. I am sooooo excited. I am very proud of myself, and I am giving me a pat on my own back. I want to thank all of you for the valuable information that I receive on here. So, here is the deal....I am not going to do the carb cycle anymore. I figure, why fix something that ain't broke. My diet and workout combo has been working, so I am going to stick with it for another 4 weeks. I will get my bodyfat tested then, and then I will see what I should do from that point. This is what I have done differently this time around...

1. eat more food (more healthy fat)
2. do less cardio (but more intensity)
3. lift harder weights
4. no negativity towards myself

I was stuck in the eat as little as possible, while doing the most cardio, and lifting light weights for a million reps cycle for a very long time. I am so thankful that I see the light. Anyway, today is going to look like this

workout-
cardio 20 min HIIT + 15 moderate

Nutrition-
#1-6 egg whites, .5 c oats
#2-1 can of tuna, .5 c oats, green beans
workout
#3-1.5 scoop whey, .5 c oats
#4-1 can of tuna, lettuce, 1 tbs olive oil/vin
#5-turkey, lettuce, 1 tbs olive oil/vin
#6-cup of cottage cheese. 1/2 oz walnuts

Saturday will be shoulders/spin/abs and Sunday will be legs....
Have a great weekend ;)

[Krissypoo]

Okay, I am totally thrilled. I got my bodyfat tested last night, and I have gone down 3.3% in about 4 weeks. I am sooooo excited. I am very proud of myself, and I am giving me a pat on my own back.

CONGRATULATIONS!!!!!!!!!!!!!!! Girl, that is WONDERFUL! Go you!!! You need to be proud of yourself! That is so good! Looks like all of your hard work paid off, although you were getting nervous(the diet!). Keep it up!

[Rebekah]

CONGRATULATIONS!!!!!!!!!!!!!!! Girl, that is WONDERFUL! Go you!!! You need to be proud of yourself! That is so good! Looks like all of your hard work paid off, although you were getting nervous(the diet!). Keep it up!

Thank you, I feel like I actually deserve it. It just makes me more motivated to keep it up. I get neurotic at times, I know.

[angeleye]

Im so happy for you! I no more than anybody how important that it can be. You and Kris are such a blessing to have on this forum. Your daily activity is so real and motivating. Thank you:>

[Rebekah]

Im so happy for you! I no more than anybody how important that it can be. You and Kris are such a blessing to have on this forum. Your daily activity is so real and motivating. Thank you:>

Aw, well thank you Angeleye. I am happy that I found this board...it is awesome to have friends that know what you are feeling. I think my bf gets tired of hearing about my workouts and food. I can't blame him because I talk about it constantly. He is supportive, but you gals are the best!!!

[Rebekah]

Good morning everyone.... I hope everyone had a good weekend. I did, except I hurt my shoulder/neck on Saturday. I guess I overdid it. It feels a thousand times better today, thank gosh. Anyway, because of my neck, I didn't go overly heavy on legs. My hamstrings hurt me today, but my quads don't. I am a little irritated because of that. Anyway, I have a short work week. I have off on Thursday and Friday...we are going to Philly. I am excited!!!! Today is going to be...

workout-
20 min HIIT/15 mod cardio (stair mill)
abs

#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs olive oil/vin
#3-same as 2 + .5 tbs oo
#4-can of tuna, .25 c oats, green beans
workout
#5-1.5 scoop whey, .33 c oats
#6-1 c cottage cheese, .5 oz walnuts

have a good Monday....

[Krissypoo]

Good morning everyone.... I hope everyone had a good weekend. I did, except I hurt my shoulder/neck on Saturday. I guess I overdid it. It feels a thousand times better today, thank gosh. Anyway, because of my neck, I didn't go overly heavy on legs. My hamstrings hurt me today, but my quads don't. I am a little irritated because of that. Anyway, I have a short work week. I have off on Thursday and Friday...we are going to Philly. I am excited!!!!


Sorry to hear about the injury, but I am glad you are feeling better.

PHILLY IN 3 DAYS!!!! :D :D :D :D :D :D

[Rebekah]

Sorry to hear about the injury, but I am glad you are feeling better.

PHILLY IN 3 DAYS!!!! :D :D :D :D :D :D

I know....I cannot wait to go away for a couple of days. I have three new outfits, but I can't find tan or brown sandals. It is driving me crazy.

[Krissypoo]

I know....I cannot wait to go away for a couple of days. I have three new outfits, but I can't find tan or brown sandals. It is driving me crazy.

AH! Same here! I found some cute, strappy, Greek looking sandals at Urban Outfitters. They have three little holes for the toes and strap up the legs, no heel. I'm getting those today, but I need some stupid jewelry. Don't you hate not being able to find just that thing that you need?

Yesterday, I was shopping for some club clothes and I came out of the dressing room at this boutique to show my sister. The owner goes, "You must buy that because you are hot and you look at hot in that shirt!" I was so embarrassed...SO embarrassed.

[Rebekah]

Good morning everyone. I am feeling a tiny bit under the weather. I have a stomach ache, and that darn stomach flu is going around work. I am not going to get sick....Anyway, I went for a 5 mile run last night with my daughter. I have one of those running strollers. I gotta tell you, it was rough pushing around 45 lbs. up the hills. It was a nice change though, and it was way to beautiful to stay inside. Today will be...

Chest-
dumbbell press 3X35 (possibly 40)
dumbbell fly 3X35
dumbbell incline press 3X35
dumbbell incline fly 3X30 (possibly 35)
(I superset the first and the last 2)
Tris-
overhead tricep push 3X70
tricep pushdown 3X90
one arm tricep push 3X40
(sorry, I know these aren't the correct names)

HIIT 20 min

Food-
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-same as two + .5 tbs o/v
#4-can tuna, .5 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-cup of cottage cheese

Have a good one....

[Rebekah]

Morning Ya'll...today is my last day of work for the week. YAAAAAAAAAH!

Back/bis
wide pulldown 3X100
close grip pulldown 3X100
pullback with rope 3X80
one arm pull back 3X55
T-bar 3X55 (maybe 60)
hammer curls 3X30
bicep curl 3X25

20 min HIIT as well

food will be the same as usual...
#1-6 egg white, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-chicken breast, lettuce, vin, sunflower seeds
#4-can tuna, .5 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-cup of cottage cheese, .5 oz walnuts

I received a call at the gym yesterday. My daughter had a bad splinter in her big toe. So, we had to go to the doctor. Thank gosh we didn't have to go to the emergency room, we would've only gotten out of there at 9. Needless to say, I don't think she'll be walking on the deck in her bare feet.

have a good one.

[Krissypoo]

Morning Ya'll...today is my last day of work for the week. YAAAAAAAAAH!



Congratulations, Rebekah! LOL Enjoy Philly! :D Take lots of pictures, too!

Try not to miss us too much...just kidding! :)

[Rebekah]

But not to happy to be at work...oh well, vacations cannot last forever. Philly was a lot of fun. The Sixers won in overtime, and we got to see all of the good players (A.Iverson, Shaq, Dwayne Wade, C.Webber, etc.). I am happy to be home and back to clean eating. I always feel horrible when I don't eat all that great. I am back at it, and will not cheat until we go to the beach in June. My new goal is to lose 2-4% bf by then...I know I can and will do it. My boyfriend bought me a set of golf clubs!! We went to practice yesterday (my first time ever using real golf clubs), and I did really good. He was so impressed with me, and it was a lot of fun. I can't wait to do it again. Anyway, today is cardio day...

Either:
HIIT or 5 mile run with my daughter
abs

Nutrition:
#1-6 egg whites, .5 c oats
#2-1.5 can of tuna, lettuce, .5 tbs o/v
#3-same as 2
#4-can tuna, .33 c oats, green beans
workout
#5-1.5 scoop whey, .33 c oats
#6-c cottage cheese, 1/2 oz walnuts

Have a good one.

[Rebekah]

Morning everyone. My dang period is late again this month. I don't know what the heck is up with it. Anyway, today is going to be...

Chest-
dumbbell incline press 3X35
dumbbell incline fly 3X30 (possibly 35)
dumbbell press 3X35 (possibly 40)
dumbbell fly 3X30
(I superset the first and the last 2)
Tris-
overhead tricep push 3X70
tricep pushdown 3X95
one arm tricep push 3X40
(sorry, I know these aren't the correct names)
Spin - 40 min

I also did my abs this morning before work because I didn't do them last night.

Nutrition:
#1-6 egg whites, .5 c oats
#2-1.5 can of tuna, lettuce, .5 tbs o/v
#3-same as 2
#4-can tuna, .33 c oats, green beans
workout
#5-1.5 scoop whey, .33 c oats
#6-c cottage cheese, 1/2 oz walnuts

That's it for me...have a great day.

[Rebekah]

Work has been hectic so far this week. I am doing 2 jobs at the same time. At least I have my workouts to look forward to after work....they are a major stress reliever. Today is....

Workout-
45 min moderate cardio (stair mill)
I did HIIT yesterday rather then spin class
abs

Diet-
#1-6 egg whites, 1/4 c cottage cheese
#2-1.5 can tuna, mixed veggies
#3-1.5 can tuna, lettuce, 1 tbs o/v
#4-same as 2
workout
#5-1.5 scoop whey
#6-1 c cottage cheese, .5 oz walnuts

[Rebekah]

Is it Friday yet? My shoulder is a little sore today, so I hope my back goes okay. Today looks like this....

Back/bis
wide pulldown 3X100
close grip pulldown 3X100
pullback with rope 3X80
one arm pull back 3X55
T-bar 3X55 (maybe 60)
hammer curls 3X30
bicep curl 3X25

20 min HIIT as well

#1-6 egg whites, .5 c oats
#2-1.5 can tuna, veggies
#3-1 can of tuna, lettuce, 1 tbs o/v
#4-can of tuna, .33 c oats
workout
#5-1.5 scoop whey, .5 c oats
#6-cup of cottage cheese, .5 oz walnuts

[Rebekah]

Okay, I am feeling back to normal....I have been stressed this whole week. Covering two jobs in corporate America is not always easy nor fun. Anyway, it is Friday, I finally got my period, and I taught my daughter how to ride bike last night (with training wheels). I have a girly question for all of you. My body fat has dropped in the past 2 months, but it isn't really low. I mean, it is mid to low teens, so could this be why my period has been late and off lately? I know that if your bf gets really low, then it could stop altogether? I am just curious to see if anyone knows any information about this? Thanks in advance. Anyway, back to the important stuff :) Today is rest day, and my diet will look like this....

#1-6 egg whites, .25 c cottage cheese
#2-1.5 can tuna, mixed veggies
#3-1.5 can tuna, lettuce, 1 tbs o/v
#4-same as 2
#5-turkey, lettuce, 1 tbs o/v
#6-1 c cottage cheese, .5 oz walnuts

Have a wonderful weekend everyone!!!!!!:)

[Rebekah]

I am going to set new goals for myself for the next 6 weeks. I had a not so good week this past week, and I want a fresh start. I have some family issues right now, and I have been eating to compensate for that. I will not let other people's problems effect me. My mom is a wonderful person, but she has reoccuring depression...which is going on right now. I don't want to sound selfish, but I have to realize that I cannot change her. She has to make the changes herself. I can't help but worry about her, she is my mom. But, I have a lot to be happy about. I don't know why I always feel guilty about being happy when she is sad. My boyfriend and I have decided that we are going to get married next May 6. He has not formerly "proposed" yet, but I know it will happen soon. So, I am going to start setting short (every 6-8 weeks) and long term goals.

April 25-June 3 Goals:
1. I will not binge/purge
2. I will plan my meals a day ahead of time
3. No self doubting or negative talk
4. Go hard at the gym
5. Lose 2-4% body fat
6. Be patient

I want to be a buff bride....My boyfriend told me that I am going to have bigger guns then him on our wedding day. ;)

Long term goals:
1. I will be a buff bride
2. I will be confident wearing shorts/sleeveless shirts
3. I will be confident in a swimsuit
4. I will be happy being me
5. I would love to be in a fitness competition

Anyway, I am syked about my new goals. So, on to today. Here is the plan...

Workout-
cardio 45 min moderate (stair mill)
abs

Nutrition-
#1-6 egg whites
#2-1.5 can tuna, mixed veggies
#3-1.5 can tuna, lettuce, 1 tbs o/v
#4-same as #2
workout
#5-1.5 scoop whey, 1/4 c cottage cheese
#6-1 cup cottage cheese, 1 oz walnuts

Have a great day everyone...I plan on it!

[Rebekah]

Happy Tuesday everyone. I had an awesome cardio workout last evening.

stairmill-
10 min (fat burner plus program)
20 min (alternated 50 sec 10 speed, 50 second 13 speed, ie 14 is highest speed possible)
13 min (aerobic program)

I was pooped after that one, but it felt really good after a stressful day at work. I need to find a good abs program that I can do at home.

Today will be chest/tris/spin
dumbbell incline press 35X3
dumbbell incline fly 30X3
dumbbell press 40X3
dumbbell fly 35X3
(I superset the first and last two)
tricep extension 90X3
overhead tricep extension 70X3

Nutrition-
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-same as 2
#4-1 can of tuna, .25 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-1 cup cottage cheese, 1/2 oz walnuts

Have a great day everyone!!!!!

[Rebekah]

Good morning everyone....ugh, I left work yesterday at 10:30 because I was feeling sick. It started on Tuesday night and continued into yesterday. I am proud of myself because I ate only what I planned on having. Anyway, I won't bore you with the details, but I am feeling better today. The sun is shining, and yes my clothes are fitting looser. I love it. I tried on pants from last year at this time, and they are so loose. I was thrilled. Anyway, even though I went home early yesterday, I still went to the gym. I went home and slept for three hours, and I woke up feeling better. So, I did the same cardio that I did on Monday. Today is back/bis/20 min HIIT.

Workout-
wide grip pulldown 3X100
close grip pulldown 3X100
t bar 3X65
rope pullback 3X80
hammer curl 3X30
sitting dumbbell curl 3X20 (on incline bench)
21s

Nutrition-
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-same as #2
#4-1 can of tuna, .25 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-1 c cottage cheese, 1 oz almonds

Have a great day everyone.

[Rebekah]

Happy Friday everyone. I am so happy that it is finally here. I am not going to the gym tomorrow because we are going to visit some family. So, instead of doing legs on Sunday, I think I'll do them tonight.

workout-
step ups 3X40
plie squat 3X55
front lunge 3X40
leg press 3X300
reverse lunge 3X40
side lunge 3X40
sldl 3X45
ham curls 3X85
leg extensions 3X110

nutrition-
#1-6 egg whites, .25 c oats
#2-1.5 can tuna, veggies
#3-1.5 can tuna, lettuce, 1 Tbs o/v
#4-1 can tuna, .25 c oats, veggies
workout
#5-1.5 scoop whey, .5 c oats
#6-1 c cottage cheese, 1 oz almonds

I cheated last night at my dad's house....aka the house of junk food. I have two teenage sisters, and they always have munchies around the house. Anyway, it wasn't a bad cheat. I had about 1/4 cup of Craisins (yummy) and a couple spoon fulls of Lite Cool Whip. I don't know why I even opened the cupboard in the first place. Oh well. Today will be right on. Have a good day and weekend :)

[Krissypoo]

I cheated last night at my dad's house....aka the house of junk food. I have two teenage sisters, and they always have munchies around the house. Anyway, it wasn't a bad cheat. I had about 1/4 cup of Craisins (yummy) and a couple spoon fulls of Lite Cool Whip. I don't know why I even opened the cupboard in the first place. Oh well. Today will be right on. Have a good day and weekend :)

You cheated?! :eek: Just kidding. At least you enjoyed it! One "cheat" like that is not going to make a difference at all. :)

[Rebekah]

Morning everyone. I had a decent weekend with food and workouts. Today is simply....

workout-
cardio on stairmill
10 min mod
20 min HIIT
10 min mod
abs

Nutrition-
#1-6 egg whites, .25 c cottage cheese
#2-1.5 can tuna, lettuce, .5 Tbs o/v
#3-same as #2 + .5 Tbs o/v
#4-1.5 can tuna, veggies
workout
#5-1.5 scoop whey
#6- c cottage cheese, 1/4 oz almonds

Have a good day.

[Rebekah]

Good morning everyone. I was such a grump yesterday, and I am trying to get out of that funk today. We have been checking out some places for the wedding reception, and it just has me stressed. I have an obsessive personality, and I have been on the internet a lot just researching stuff. My neck is stiff because of all the stress. I have to chill out, the wedding is only next May! Okay, on to the plan for the day.....

Today will be chest/tris-
dumbbell incline press 35X3
dumbbell incline fly 30X3
dumbbell press 40X3
dumbbell fly 35X3
(I superset the first and last two)
tricep extension 90X3
overhead tricep extension 80X3
one armed push downs 40X3

I may or may not do spin tonight. I like doing HIIT more so. Anyway....

Food-
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 Tbs o/v
#3-same as #2
#4-1 can tuna, .5 c oats, 2 egg whites, veggies
workout
#5-1.5 scoop whey, .5 c oats
#6-1 c cottage cheese, .25 c almonds

I am going to take out the cottage cheese after this tub is finished :( I am only going to have it on Sundays from now on. Have a wonderful day!!!!

[Krissypoo]

Why are you taking out cottage cheese? Oh, yea...I forgot to tell you...


CONGRATULATIONS!!!!!!!!!!!!!!!!!

:D :D :D

[Rebekah]

Thanks WannaBe...I am confused on where to hold the reception. I am thinking of two options, 1. at a golf club or 2. on a farm under a big tent. Oh, decisions decisions. And about the cottage cheese, I eat too much of it. I find that I have been overeating it lately, so I will just save it for my carb up day. I switched fat burners, and I almost forgot to eat my 9 am meal this morning. I looked at the clock and realized that it was 9:30. Jeez, I am usually ready for it before 9. Anyway, I just got back from a 1.5 mile walk around the company campus. I feel refreshed. Today will look like this...

workout-
cardio on stair mill
10 min mod
100 sec @ 12 speed
50 sec @ 9 speed
(continue for 20 min)
10 min mod
abs

Fuel-
#1-6 egg whites, .33 c oats
#2-15 can tuna, lettuce, .5 tbs o/v
#3-same as #2
#4-same as #2
workout
#5-1.5 scoop whey
#6-tuna or 6 egg whites

Have a g-reat day....

[Krissypoo]

Thanks WannaBe...I am confused on where to hold the reception. I am thinking of two options, 1. at a golf club or 2. on a farm under a big tent. Oh, decisions decisions. And about the cottage cheese, I eat too much of it. I find that I have been overeating it lately, so I will just save it for my carb up day. I switched fat burners, and I almost forgot to eat my 9 am meal this morning. I looked at the clock and realized that it was 9:30. Jeez, I am usually ready for it before 9. Anyway, I just got back from a 1.5 mile walk around the company campus. I feel refreshed. Today will

Fuel-



The country club sounds interesting! I think that would be so cool! Country clubs are usually quite nice. I hear you on the cottage cheese. I do the same thing, but I add stuff to mine which is even worse. I'm not eating dairy anymore and I am controlling my calories a lot better.

What fat burner are you using now? What were you using before?

Fuel...I like that!!! :)

[Rebekah]

The country club sounds interesting! I think that would be so cool! Country clubs are usually quite nice. I hear you on the cottage cheese. I do the same thing, but I add stuff to mine which is even worse. I'm not eating dairy anymore and I am controlling my calories a lot better.

What fat burner are you using now? What were you using before?

Fuel...I like that!!! :)

I really am an indecisive person, so I keep racking my brain about the reception. I need the CHILL. We are going to check out the golf club on Friday.

[peregrine]

[QUOTE=Rebekah] My boyfriend and I have decided that we are going to get married next May 6. He has not formerly "proposed" yet, but I know it will happen soon. Long term goals:

1. I will be a buff bride
2. I will be confident wearing shorts/sleeveless shirts
3. I will be confident in a swimsuit
4. I will be happy being me
5. I would love to be in a fitness competition

QUOTE]
Very nice journal and good updates.
Congratulations on the soon to be married. Is your bf a fitness junkie as well?

Question for you, what supplements are you using? what rep ranges are you using? How's the carb cycling going? Moody? also what do you think your stats right now are as far as weight and bodyfat% ?

nice job, sounds like you'r e very dedicated.

[peregrine]

you must HATE tuna now. lol.
on another note have you thought of using fish oil for some of your fat?

[Rebekah]

you must HATE tuna now. lol.
on another note have you thought of using fish oil for some of your fat?

Hi Peregrine. Thanks for the compliments. I actually love tuna, seriously. I can't take large amounts of chicken, but I can and do eat tuna 3 times a day. Honestly, I am losing bodyfat like crazy.

[Rebekah]

[QUOTE=Rebekah] My boyfriend and I have decided that we are going to get married next May 6. He has not formerly "proposed" yet, but I know it will happen soon. Long term goals:

1. I will be a buff bride
2. I will be confident wearing shorts/sleeveless shirts
3. I will be confident in a swimsuit
4. I will be happy being me
5. I would love to be in a fitness competition

QUOTE]
Very nice journal and good updates.
Congratulations on the soon to be married. Is your bf a fitness junkie as well?

Question for you, what supplements are you using? what rep ranges are you using? How's the carb cycling going? Moody? also what do you think your stats right now are as far as weight and bodyfat% ?

nice job, sounds like you'r e very dedicated.

Thanks again for the compliments :) Actually, no he isn't a fitness junkie. He is naturally lean and atheletic though. He plays in a couple of football and basketball leagues. He can eat whatever he wants, ice cream or chocolate chip cookies nightly, and he never gains a pound. I am a little jealous of that, but oh well. I work hard daily, I think it makes me a strong person. Plus, I know I can lift more then him....haha. I only use a fat burner, whey protein, and flax. I am going to get my bodyfat tested at the end of the month, so I'll let you know what it is then.

[Rebekah]

Thanks WannaBe...I am confused on where to hold the reception. I am thinking of two options, 1. at a golf club or 2. on a farm under a big tent. Oh, decisions decisions. And about the cottage cheese, I eat too much of it. I find that I have been overeating it lately, so I will just save it for my carb up day. I switched fat burners, and I almost forgot to eat my 9 am meal this morning. I looked at the clock and realized that it was 9:30. Jeez, I am usually ready for it before 9. Anyway, I just got back from a 1.5 mile walk around the company campus. I feel refreshed. Today will look like this...

workout-
cardio on stair mill
10 min mod
100 sec @ 12 speed
50 sec @ 9 speed
(continue for 20 min)
10 min mod
abs

Fuel-
#1-6 egg whites, .33 c oats
#2-15 can tuna, lettuce, .5 tbs o/v
#3-same as #2
#4-same as #2
workout
#5-1.5 scoop whey
#6-tuna or 6 egg whites

Have a g-reat day....

OOPS!....I meant 1.5 cans of tuna, not 15!!!!! jeez

[Krissypoo]

HEHE. I didn't notice that! I bet you WOULD be tired of tuna if that were the case!

[peregrine]

you might consider fish oil.
as far as bf i am sure you must be looking great considering all your hard work. ttt

[Rebekah]

Morning everyone. Today is my last day of work for the week. Our company gives us off on the "First Friday in May". I get my hair done tomorrow, and I cannot wait. It needs highlighted and trimmed. I am thinking of getting a little more bangs cut. Anyway, today will be....

Back/bis-
wide grip pulldown 3X110
close grip pulldown 3X110
seated rope pull back 3X80
T bar 3X60 or 65
one armed row 3X55 or 60
hammer curls 3X35
seated incline curls 3X20
21s

I don't know what I did differently to my lower abs, but they have never been so sore in my whole life. It's a good sore, don't get me wrong!

Fuel-
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-same as #2
#4-1 can of tuna, .25 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-6 egg whites or tuna, 1/4 oz almonds

Have a good weekend.

[peregrine]

wow the fat must be melting off.
maybe your abs are more sore because of
stairmill intervals preexhausted them, then you hit abs after?

that sore feeling is great at times it remind you that you did some good.

[Rebekah]

wow the fat must be melting off.
maybe your abs are more sore because of
stairmill intervals preexhausted them, then you hit abs after?

that sore feeling is great at times it remind you that you did some good.

Yeah, I love the feeling of sore muscles. Do you think the stairmill intervals could have done it?

[Krissypoo]

Yeah, I love the feeling of sore muscles. Do you think the stairmill intervals could have done it?

HECK YEA!!! I hate the stairmaster/stairmill! How in the world do you manage that? I feel like such a weakling compared to you...geez. You're like Wonderwoman. :)

[peregrine]

Yeah, I love the feeling of sore muscles. Do you think the stairmill intervals could have done it?

yes cause to lift your leg that high you need to use your hip flexors and lower abs.
i did it a bunch before my snowboard trips, that way when i fall down i can walk back up the carpet.

[Rebekah]

I absolutely love the stairmill, it is really the only cardio machine I do. When I get off of it, I am usually soaked with sweat. I had a so-so weekend with my food, but I am back at it today. I had 2 awesome workouts though. So, today is cardio.

Stairmill-
10 min moderate
20 min intervals (level 13 for 80 sec, level 10 for 40 sec)
10 min moderate
abs

Fuel-
#1-6 egg whites, .25 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-same as #2
#4-same as #3
workout
#5-1.5 scoop whey
#6-6 egg whites

have a good day...

[Rebekah]

Good morning everyone. I have been so sleepy lately...I don't feel like getting out of bed in the morning. I only have 25 more days until vacation, let the countdown begin. This will be the first time that I have been to the beach in nine years. I cannot wait. We are going shopping this weekend to get a few more outfits and sandals. We also went to look at a golf course for our reception site last Friday. We both loved it!! Anyway, on to the important stuff....haha

Today will be chest/tris-
dumbbell incline press 35X3
dumbbell incline fly 30X3
dumbbell press 40X3
dumbbell fly 35X3
(I superset the first and last two)
tricep extension 90X3
overhead tricep extension 80X3
one armed push downs 40X3
HIIT 20 min + 15 min moderate

I didn't do abs last night. I'll do them tongiht or tomorrow.

Fuel-
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-same as #2
#4-1 can tuna, .5 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-6 egg whites, zucchini, .5 tbs olive oil

I had some zucchini last night as well...yummy. Alrighty, I am off to eat my tuna. Have a good day!

[peregrine]

Good morning everyone. I have been so sleepy lately...I don't feel like getting out of bed in the morning. I only have 25 more days until vacation, let the countdown begin. This will be the first time that I have been to the beach in nine years. I cannot wait. We are going shopping this weekend to get a few more outfits and sandals. We also went to look at a golf course for our reception site last Friday. We both loved it!! Anyway, on to the important stuff....haha

Today will be chest/tris-
dumbbell incline press 35X3
dumbbell incline fly 30X3
dumbbell press 40X3
dumbbell fly 35X3
(I superset the first and last two)
tricep extension 90X3
overhead tricep extension 80X3
one armed push downs 40X3
HIIT 20 min + 15 min moderate

I didn't do abs last night. I'll do them tongiht or tomorrow.

Fuel-
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-same as #2
#4-1 can tuna, .5 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-6 egg whites, zucchini, .5 tbs olive oil

I had some zucchini last night as well...yummy. Alrighty, I am off to eat my tuna. Have a good day!


sounds like you are busting your bootie.gj.

is that 35x3 mean 3sets or 3reps?

[Rebekah]

sounds like you are busting your bootie.gj.

is that 35x3 mean 3sets or 3reps?

Thanks Peregrine, I am trying to bust my booty....

35X3 = 35 lbs for 3 sets of 8-10 reps

I guess I should write??:
35X8
35X8
35X9

[Rebekah]

Good morning....I got a compliment last evening from a girl at the gym. She told me that I am looking really good. It's kind of weird, because I felt puffy yesterday. I do have a difficult time taking a compliment, I have to work on that. Anyway, today is going to be....

Cardio (stairmill)-
10 min moderate
20 min (level 12 for 40 sec, level 13 for 40 sec, level 10 for 40 sec)
10 min moderate

Fuel-
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-same as #2
#4-same as #3
workout
#5-6 egg whites or 1.5 scoop whey
#6-6 egg whites, zucchini

I am going to my dad's tonight (aka the house of junk food), and I will not deviate from the plan. I will avoid the temptations. I will hold myself accountable for it. Anyway, have a good day.

[Rebekah]

Thanks Peregrine, I am trying to bust my booty....

35X3 = 35 lbs for 3 sets of 8-10 reps

I guess I should write??:
35X8
35X8
35X9


And actually, if I am using 35 dumbbells, should I consider that 70?

[Rebekah]

Yeah, only 2 days left for the work week.....can you tell that I am ready for a vacation? haha. Everything went well last night, I didn't cheat at my dad's because he ended up dropping my daughter off at my house. So, the temptation wasn't even there. Today looks like this...

workout-
Back/bis
wide pulldown 3X100
close grip pulldown 3X100
pullback with rope 3X80
one arm pull back 3X55
T-bar 3X55 (maybe 60)
hammer curls 3X30
bicep curl 3X25
21s

40 min stairmill workout
10 min moderate
20 min intervals (40 sec @10, 40 sec @ 12, 40 sec @ 13, repeat)
10 min moderate

Fuel-
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-same as #2
#4-can of tuna, .25 c oats, veggies
workout
#5-1.5 scoop whey, .5 c oats
#6-6 egg whites, zucchini

Have a good day....

[Rebekah]

Good morning everyone...I have a big announcement to make. My boyfriend officially proposed to me yesterday on the ninth hole at a golf course. He actually put the ring (which was in the box) literally inside the ninth hole. He reached in, got on his knee, and asked me to marry him. It was very sweet, and I was so surprised and excited. I can't wait to get of work today and go spend time with him. Lucky for me, it is my off day at the gym.

Fuel-
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, 1 tbs o/v
#3-ditto
#4-ditto
#5-chicken, salad (we are going shopping and out to eat)
#6-tuna or 6 egg whites

I have to buy a bathing suit tonight. It will be the first time since 1996. Wish me luck....

[Krissypoo]

!!!!!!!!!!CONGRATULATIONS!!!!!!!!!!

That is SO great! Congratulations, Rebekah!!! It's official!!!! *tearing up* I love stuff like this...how romantic! :)

Good luck on the bathing suit. It's been almost 10 year! :eek: You know you are looking good so it won't even be an issue. :D

[Rebekah]

!!!!!!!!!!CONGRATULATIONS!!!!!!!!!!

That is SO great! Congratulations, Rebekah!!! It's official!!!! *tearing up* I love stuff like this...how romantic! :)

Good luck on the bathing suit. It's been almost 10 year! :eek: You know you are looking good so it won't even be an issue. :D


Thank you so much WannaBe. I love my ring, and I look forward to next year.

I didn't buy a bathing suit. I don't know what I am going to do. I hate my the way my legs look.:(

[Krissypoo]

I didn't buy a bathing suit. I don't know what I am going to do. I hate my the way my legs look.:(

Rebekah! Your legs are fine, I am sure! With your clean eating and workouts, I KNOW you look great! You have a fairly low bodyfat. What do you think is wrong with the way they look?

[Rebekah]

Okay, I don't normally weigh myself, and I haven't in a couple of months. I finally did on Saturday, and I have lost 20 lbs.:) I haven't weighed this much in years (before child birth), and I feel great about it. Unlike before when I would eat practically nothing, I now eat and I lose fat!!!! I love it :):) Anyway, Today looks like this....

Workout-
stairmill
10 min moderate
20 min intervals (40 sec 10 speed, 40 sec 12 speed, 40 sec 13 speed)
10 min moderate
abs

Fuel-
#1-6 egg whites, .5 c oats
#2-1 can tuna, lettuce, .5 tbs o/v
#3-same as #2 + .5 can tuna
#4-same as #2
workout
#5-6 egg whites
#6-6 egg whites, zucchini

Have a good day everyone....

[Rebekah]

Rebekah! Your legs are fine, I am sure! With your clean eating and workouts, I KNOW you look great! You have a fairly low bodyfat. What do you think is wrong with the way they look?

They still look lumpy. My upper body is really lean, but the legs are lagging.

[Krissypoo]

They still look lumpy. My upper body is really lean, but the legs are lagging.

What was your last body fat test? How lean do you want to get? I can bet you look 100x better than most women. Don't be so hard on yourself...

[Rebekah]

What was your last body fat test? How lean do you want to get? I can bet you look 100x better than most women. Don't be so hard on yourself...

My last bodyfat was 15.3%, and I think it all is in my legs. I will get it tested again soon, it might've gone down some. Thank you for the encouragement, I know I am really hard on myself. I think the lighting in the dressing room accentuates the fat on the legs.

[Rebekah]

Good morning everyone. Today will look like this...

Workout-
Chest/tris/spin
dumbbell chest press 3X8X40
dumbbell fly 3X8X35
incline chest 3X8X35
incline fly 3X8X30 (maybe 35)
overhead tricep extension (cables) 3X8X80
tricep pushdown (cables) 3X8X90 (or 100)
one arm tricep pushdown 3X8X40

fuel-
#1-6 egg whites, .5 c oats
#2-1 can of tuna, lettuce, .5 tbs o/v
#3-same as #2+.5 can tuna
#4-1 can of tuna, .25 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-6 egg whites, zucchini

that's all folks.....:)

[Rebekah]

Today will be...

Workout-
Back/bis/stairmill routine

Fuel-
#1-6 egg whites, .33 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-same as #2
#4-same as #3
workout
#5-1.5 scoop whey, .33 c oats
#6-6 egg whites

[Rebekah]

TGIF....and thank God it's rest day too.

Fuel-
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-same as #2
#4-same as #3
#5-fish or chicken, veggies, salad
#6-6 egg whites

have a great weekend.

[Rebekah]

Good morning everyone. Only 12 more days until I go to the beach....I can't wait. Today is cardio/abs only day.

Cardio-
stairmill
10 min moderate
20 min (10 speed 40 sec, 12 speed 40 sec, 13 speed 40 sec, 12 speed 40 sec, repeat)
10 min moderate
abs

Fuel-
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-same as 2
#4-same as 3
workout
#5-6 egg whites
#6-6 egg whites

have a good day...

[Rebekah]

Yesterday was the most mentally draining day I have had in awhile. I thought I was going to have a melt down. Anyway, I am determined to have a better day today.

Chest/tris/spin
I'll post my workout tomorrow.

Fuel-
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-same as 2
#4-1 can of tuna, .25 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-6 egg whites, 1/8 c walnuts

Have a good day....

[Rebekah]

Okay, I am going to start posting my workouts the day after....Yesterday was chest/tris/spin:

db chest prest 3X8X40s (I would be able to do 45s, but I can't get them past my head :()
db chest fly 3X8X35s
db incline chest press 3X8X35s
db incline fly 3X8X35s
db tricep extension 3X10X35
cable tricep extension 3X10X100
reverse tricep extension 3X10X90
spin-40 minutes

We had a new spin instructor yesterday, and the workout was awesome. Too bad she normally teaches in the morning while I am at work. Today will be cardio only on the stairmill along with some abs.

Fuel-
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-ditto
#4-ditto
workout
#5-1 can of tuna, lettuce, .5 tbs o/v
#6-6 egg whites, 1/8 c walnuts

10 days until we go to the beach :).....

[Rebekah]

Good morning. Today is going to be back/bis/HIIT. Yesterday was cardio only....

Stairmill-
10 min moderate
20 min intervals (10,12,13 speed cycling-I stayed at 12 and 13 speed for 5 minutes....I could've died!)
8 min moderate

I am going to change my workout when I get back from the beach. I'm not sure what I am going to do, I think I just want a new split?

Fuel for today-
#1-6 egg whites, .5 c oats
#2-1 can of tuna, lettuce, .5 tbs o/v
#3-1.5 can tuna, lettuce, .5 tbs o/v
#4-1 can of tuna, .5 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-6 egg whites

I am trying to develop a plan for my week vacation. I am planning on running on the beach in the am, but obviously no lifting (which is a good thing-I probably need a break). So, I think I am going to keep it low carb for that week? We shall see.....

[Rebekah]

Good morning. Yeah, it's a holiday weekend, I so need an extra day off of work. Today is rest day, and last night was back/bis:

wide grip pulldown 3X8X110
close grip pulldown 3X8X105
cable bar row 3X8X90
t-bar 3X8X65
seated row 3X8X120
one arm pullback 3X8X55
hammer curl 3X10X30
seated bicep curl (on incline bench) 3X8X20

I know my names of these are not all correct:>

HIIT 20 min

Have a nice day, and a good weekend :)

[Krissypoo]

Nice workout, Rebekah! You kicked that Stepmill's butt!

Did you ever get that bathing suit? Are you SO ready for the beach?

[Rebekah]

Nice workout, Rebekah! You kicked that Stepmill's butt!

Did you ever get that bathing suit? Are you SO ready for the beach?

Thanks Kris. I do kick the stepmill's butt, and he also kicks mine. Haha. Nope, didn't get the bathing suit yet. I have to do that today. Dreading it completely, I tell ya!

[Rebekah]

4 days until the beach....today will be chest/tris/HIIT

#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-same as #2
#4-1 can tuna, .25 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-6 egg whites

I feel bloated today....and of course my period is late as usual. It sucks.

[svelt4]

Rebekah-hi-I'm butting in your journal--hope you don't mind.I have been reading some journals because I am really on the fence about eating dairy.I noticed you took cottage cheese out a couple weeks back--did you notice less bloat or Bf??Your diet is very unvaried(thats how I am too) but is all that tuna and egg whites working for you?Seems like alot but you are getting lower on Bf I think you said---anyway sounds like things are going good!

[Rebekah]

Rebekah-hi-I'm butting in your journal--hope you don't mind.I have been reading some journals because I am really on the fence about eating dairy.I noticed you took cottage cheese out a couple weeks back--did you notice less bloat or Bf??Your diet is very unvaried(thats how I am too) but is all that tuna and egg whites working for you?Seems like alot but you are getting lower on Bf I think you said---anyway sounds like things are going good!


Hi Svelt....I do notice a lot less bloat without the cottage cheese. And to be honest, I tend to overeat it. That is the reason that I took it out in the first place. My diet is very much unvaried, simply because it works for me. I am losing bodyfat, and I am honestly not bored with tuna, egg whites or oatmeal. Haha, I know it is pathetic. The chick at the grocery store made a comment about the amount of tuna that I buy.

[MsJewels]

Man, I'm so off tuna for awhile. I was eating it like crazy for weeks, too, but one day I was just sick of it. I can't even handle the smell or thought right now! But it fit SO perfectly into my diet, that I'm hoping in a few weeks I'll be ready to include it again. Just be careful how much you eat - be sure it doesn't have too much mercury in it.

Otherwise usually I'm like you, too - I eat pretty much the same thing day in and day out - lots of eggs, oats and cottage cheese! And CHICKEN, my God! Do I consume chicken. lol!

[svelt4]

Rebekah--congrats on fatloss--I think dairy bloats too!!What kind of tuna do you eat--can or vacuumpacked? Do you worry about sodium? Have you tried the vacuum packed salmon for a change? A friend of mine says its good and there are some that say wild caught which is what you want to avoid mercury!!You may want to alternate some of your tuna with the wild caught salmon!!Do you take a fat burner??I am asking alot of people this to get various opinions.I want to be 11% and 14% now so not much to lose but scared to try them!!!

[Rebekah]

Man, I'm so off tuna for awhile. I was eating it like crazy for weeks, too, but one day I was just sick of it. I can't even handle the smell or thought right now! But it fit SO perfectly into my diet, that I'm hoping in a few weeks I'll be ready to include it again. Just be careful how much you eat - be sure it doesn't have too much mercury in it.

Otherwise usually I'm like you, too - I eat pretty much the same thing day in and day out - lots of eggs, oats and cottage cheese! And CHICKEN, my God! Do I consume chicken. lol!

Hi Jewels. Last year, I ate chicken constantly. Then one day, out of nowhere, I couldn't stand the smell of it. I just couldn't force myself to eat that dry chicken. So now, tuna is my friend. It is so easy to pop the can, dump on the lettuce, and there you go. I am not a very creative cooker, so it is always the basics for me....haha.

[Rebekah]

Rebekah--congrats on fatloss--I think dairy bloats too!!What kind of tuna do you eat--can or vacuumpacked? Do you worry about sodium? Have you tried the vacuum packed salmon for a change? A friend of mine says its good and there are some that say wild caught which is what you want to avoid mercury!!You may want to alternate some of your tuna with the wild caught salmon!!Do you take a fat burner??I am asking alot of people this to get various opinions.I want to be 11% and 14% now so not much to lose but scared to try them!!!

Svelt, thank you. I eat canned tuna in water, not albacore. I have read that the albacore has a higher mercury content then the regular type. Nope, I don't worry about sodium at all. I drink 1.5-2 gallons of water a day. I used to eat canned salmon, but I don't like it as much as tuna. I switch my fatburners constantly. I have been using Tight.

[Rebekah]

3 days and counting.....beach time! Yesterday's workout looked like this:

chest-
dumbbell press 3X8X40s
dumbbell fly 3X8X35s
dumbbell incline press 3X8X35s
dumbbell incline fly 3X8X35s
triceps-
overhead tricep press 5X10X40
tricep pushdown on pulley 3X8X90
overhead tricep on pulley 3X8X70

cardio on stepmill
10 min moderate
20 min alt. - 10 sp,11 sp,12 sp, 13 sp
8 min moderate

Fuel for today-
#1-6 egg whites, .33 c oats
#2-1 can tuna, lettuce, .5 tbs o/v
#3-1.5 can tuna, lettuce, .5 tbs o/v
#4-same as #2
workout
#5-1.5 scoop whey or 6 egg whites, .25 c oats
#6-6 egg whites

Today will be back/bis/abs/HIIT...have a nice day.

[Rebekah]

Good afternoon. Yesterday's workout was...

Back-
T-bar 3X8X70
wide grip pulldown 3X8X100
close grip pulldown 3X8X100
rope pulley (pullback) 3x8x80
row (machine) 4X8X125
one armed db row 3X8X55

I didn't do biceps last night, so I will do them on Friday night. Today is shoulders/traps/HIIT.

Fuel-
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-same as #2
#4-1 can tuna, .25 c oats, green beans
workout
#5-1.5 scoop whey, .25 c oats
#6-6 egg whites

[Rebekah]

I only have 49 minutes left of work until June 13...yeah.

Today is cardio/bis
Fuel-
#1-6 egg whites, .33 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-ditto
#4-ditto
workout
#5-6 egg whites, .25 c oats
#6-6 egg whites

I hope everyone has a good week......

[Krissypoo]

Have fun at the beach!!! What was the outcome on bathing suit shopping?

[Rebekah]

I'm back...the beach was so relaxing, fun and refreshing. I feel very rested and ready to jump right back into life. Gosh, I really did need that break from lifting. I ate way too much crap, but oh well. Life goes on. I am back to the carb cycling (and yes, lots of tuna), and I hope to drop 10-15 lbs of fat by Aug.1. That is when I am planning on going and checking out wedding dresses. So, that is my first short term goal. Anyway, here is the game plan....

M-low
T-mod
W-low
Th-mod
F-low
S-mod
su-high

M-cardio/lower abs
T-back/spin
W-cardio/upper abs
Th-chest/cardio
F-off
Sa-shoulders/arms/spin
Su-legs

Any suggestions welcome. :)

Today is.....
#1-6 egg whites, .33 c oats
#2-1 can tuna, lettuce, .5 tbs o/v
#3-same as #2 + .5 can tuna
#4-same as #3
workout
#5-1 can tuna, 2 egg whites
#6-6 egg whites, 10 almonds

workout-
cardio on stairmill
10 min mod
20 min intervals (level 10, 11, 12, 13, etc.)
10 min mod

have a good day....

[Krissypoo]

Do you have 10-15 lbs of fat to lose? You said that you were ~ 15% last time you checked...losing another 10-15 lbs sounds dangerous. How much more do you want to lose beyond that? Is there a reason you want to get that small? Are you planning on doing a competition soon?

[Rebekah]

Do you have 10-15 lbs of fat to lose? You said that you were ~ 15% last time you checked...losing another 10-15 lbs sounds dangerous. How much more do you want to lose beyond that? Is there a reason you want to get that small? Are you planning on doing a competition soon?

I am pretty sure that I gained 5 lbs last week while on vacation, so I have calculated that into my goal as well. I don't really think that I would be overly small if I lost 10 lbs. I would like to get down to about 130-135.

[Rebekah]

Morning everyone. Today is back/spin day. My diet was totally on point yesterday, and I plan on another good day today.

#1-6 egg whites, .33 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-same as 2
#4-1 can tuna, .25 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-6 egg whites, 15 almonds

have a good day.

[Rebekah]

Yesterday was back and spin class. I haven't been at spin since 2 weeks ago because of vacation. I could really feel it last night, especially because the outside temp was like 93. Anyway, back consisted of...

wide grip pulldown
10X100
9X105
8X107
8X107

close grip pulldown
10X100
8X105
8X107
7X107

straight arm pulldown (first time doing these)
12X80
10X90
8X90
5X100

bent over row (machine)
10X110
8X120
7X132

one arm dumbbell row
8X55
8X55
8X55

seated cable row
8X87.5
8X92.5
8X92.5

Today will be...

cardio on stairmill
10 min mod
20 min interval (10, 11, 12, 13 speed...repeat)
10 min mod

upper and oblique abs at home as well

Fuel
#1-6 egg whites, .5 c oats
#2-1 can tuna, lettuce, .5 tbs o/v
#3-same as 2+.5 can tuna
#4-same as 3
workout
#5-1 can tuna, 2 egg whites
#6-6 egg whites, 12 almonds

[Rebekah]

Morning everyone. Tonight is chest/20 HIIT. I'm not sure, but I might do triceps tonight as well.

Fuel
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, .5 tbs o/v
#3-same as 2
#4-1 can tuna, .25 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-6 egg whites, 12 almonds

have a good day.

[Rebekah]

I am feeling somewhat bummed today about my body. I know that I gained about 5 lbs during my vacation last week. And I made the decision that I was going to take a break off from my workouts/food. I just wish that I would be able to say, "It's okay Beck to take off once in awhile." I probably sound a little nutty, but that is how I feel. Anyway, today is an off day from the gym. Yesterday's workout was chest/tris.

Fuel-
#1-6 egg whites, .33 c oats
#2-1.33 can tuna, romaine lettuce, .5 tbs o/v
#3-same as 2
#4-same as 3
#5-turkey breast, romaine, .5 tbs o/v (may change)
#6-6 egg whites, 10 almonds

[Krissypoo]

You've been training hard for a while...maybe it is time to give your body a rest and allow it to recover. I honestly doubt that you gained 5 lbs of fat during one week. You always eat so well...I find it hard to believe that you strayed TOO far off of your diet. Maybe you should take photos of yourself so that you can see what you look like away from those wicked mirrors. :p

In any event, I am sure that you look great. Try to stay positive! :)

[Rebekah]

You've been training hard for a while...maybe it is time to give your body a rest and allow it to recover. I honestly doubt that you gained 5 lbs of fat during one week. You always eat so well...I find it hard to believe that you strayed TOO far off of your diet. Maybe you should take photos of yourself so that you can see what you look like away from those wicked mirrors. :p

In any event, I am sure that you look great. Try to stay positive! :)

Thanks WannaBe. I know, I just am having one of those days. I don't have a pc at home, so pictures just aren't do-able. I ate a lot of processed food on vacation, and that was the first time in a looooong time that I didn't eat 6 meals a day. I feel like my metabolism is fired up again, so that is a good thing. :) Thanks for your words of encouragement, I truly appreciate them.

[Rebekah]

I am feeling better today, although it is Monday. :) My legs are killing me today, I love that feeling. Today is cardio on the stairmill.

Cardio-
10 min mod
20 min @ 10, 11, 12, 13 speed (40 sec intervals)
10 min mod

upper abs

Fuel-
#1-6 egg whites, .5 c oats
#2-1.33 can tuna, lettuce, .5 tbs o/v
#3-same as 2
#4-same as 3
workout
#5-1 can tuna, 2 egg whites
#6-6 egg whites, 1 tbs pb

[Rebekah]

My split will be this for the week. In case I forget.

Mon-cardio
Tue-back/spin
Wed-bis/tris/HIIT
Th-chest/shoulders/HIIT
Fri-legs
Sat-off
Sun-run outside

We are helping my fiance's sister's family move about 150 miles on Saturday, so I may get some type of workout. :)

[Rebekah]

Today is back/spin (I may do HIIT instead).
Fuel-
#1-6 egg whites, .5 c oats
#2-1.5 can tuna, lettuce, 1 tbs o/v
#3-same as 2
#4-1 can tuna, .25 c oats, green beans
workout
#5-1.5 scoop whey, .5 c oats
#6-6 egg whites, 1 tbs pb

I've received a few comments in the past 2 weeks, and I am feeling awesome about myself.

[Krissypoo]

I've received a few comments in the past 2 weeks, and I am feeling awesome about myself.

I LIKE!!! :D This is good news!

[Rebekah]

I LIKE!!! :D This is good news!


Thanks WannaBe :)

[Rebekah]

Okay, today is chest/tris day (yes, I've changed it once again). Last night was back....

wide grip pulldown
10X100
9X105
8X105
8X105

close grip pulldown
10X100
8X105
8X105
7X105

straight arm pulldown (first time doing these)
8X90
8X90
8X90

bent over row (machine)
10X110
8X120
8X132

bent over row (pulley)
10X90
10X100
10X100
8X110

seated cable row
1275
8X87.5
8X92.5
8X100

Fuel-
#1-6 egg whites, .5 c oats
#2-1.33 can tuna, lettuce, .5 tbs o/v
#3-same as 2
#4-same as 3
workout
#5-1.5 scoop whey, .33 c oats
#6-salmon or 6 egg whites

[Krissypoo]

Where are you?