Stephie's Progress

[Stephiebobeffi]

Ok....so I figured that I'd start a journal to help me stick to my plan and track my success. I've been lifting for two weeks now although i lift on and off every now and then, I never stick to it - but this time is different.

I'm not gonna be posting my weight often because the scale and I have had a very long battle and I prefer not to deal with the scale - save once a month.

I want to lose some fat and gain some muscle - I do alot of cardio because I love to run distance and I plan to compete in a couple races this summer. My running is pretty low mileage as of now since it's winter here in NJ and it's simply too cold, windy, and snowy to get out and run all the time. I despise treadmills.

I'm 5'3" and was 116 lbs on Feb 7.

I plan to eat 5 or 6 meals a day for 1500 calories. As clean as I can - working 20 hours a week and going to school full time doesn't give me many meal planning options.

Lifting Plan:
Monday - REST
Tuesday - Back/Shoulders
Wednesday - Legs/Butt
Thursday - REST
Friday - REST
Saturday - Arms/Chest
Sunday - Abs/Calves

I squeeze in cardio whenever I can.

Today I did not do my Abs/Calves so I will be doing those tomorrow (Monday) instead.

I've attached some pics and will update every week or two with new ones.

[*Destiny*]

Hi Stephie! Welcome to the journal section! You look great already so it will be interesting to watch you progress even more.

[Stephiebobeffi]

Thanks for the compliment! I'm really looking to get stronger and gain more definition, as well as improve my running. I'm a weakling which you'll see when I start to post numbers - but i've got to start somewhere!

[imperfectly_lou]

Welcome Stephie :)

Yep, we all have to start somewhere! Keep posting!

[bscrusher]

do not lift two days in a row.

do not train 3 days in a row.

a 4 way split MIGHT be useful for someone who is already competing in bb, for you it is a waste of time. try a full body since you are a runner.

it looks like you have conflicting goals. what distance do you race?

a description of the actual lifts you do will tell a lot more about the quality of your program than a list of the body parts you think you are training.

get out of the habit of thinking of your body as a collection of parts. your body is a synchronistic and holistic system. train it that way. this is especially important for performance athletes such as runners.

you need to schedule your training runs, not just fit them in, if you are serious about racing.

you have as many meal planning options as you make for yourself. MANY person's who work and go to college eat right, so can you.

[Ivey_Itch]

You look great! Keep at it and you'll succeed in anything you desire! :)

[Hibiscus09]

Hi there! You have a very pretty figure! :)

With all the running you like to do, you will have to eat more to add any muscle. I'd say at least 2,000 calories per day. It's tough to put on muscle and distance run. I'm not knocking what you're doing, however. Distance running is great. I think running a block is distance (LOL) but my hubby thinks a 10 mile run is just a normal thing to head out and do. :)

[Stephiebobeffi]

Ok. To answer some questions - I'm looking to race 10K's. I don't normally race, I just like to run, but I miss the competitiveness of highschool sports - I'm 20 and a junior in college. I'm not running that much recently (only about 3-4 miles, 3 times a week) since the weather is bad, so I don't think I need to increase to 2000 calories yet, but we'll see how things start working out - I don't exactly know what my body needs to maintain since I've had some problems with eating habits in the past (I'm purposely being vague here). I'm willing to adjust to see what kind of results I get - you know, the old trial and error.

I also, unfortunetly, have to train two days in a row since I have no time on Mondays or Thursdays - I live an hour from my school and am stuck there for 12 hours on Mondays and Thursdays. I also have a long commute to work so this is the only way I can fit everything in, or else I'd have to skimp on sleep since I get home late and already get up early for work in the morning. Not to mention I take 16-17 credits a semester and maintain a 3.9 GPA - so school work also takes up time.

My goals are basically to reduce my bodyfat percentage and gain some strength since I'm a weakling. I don't know if those are conflicting - but I'm sure if they are, someone will tell me. I'm going to try to eat as clean as possible, but for the days when I'm at school all day, it's not easy to find ways to get natural food that can sit in my car for hours and hours - and plus, I'm a vegetarian.

About my workout routine, I do 3 sets of a weight I can do for 7-10 reps. Except for calves and abs - mostly because I can't hold more than 30 lbs in each hand without it killing my shoulders to do the calf raises. Keep in mind that I'm still testing the limits of my strength and adjusting accordingly.

Today's Workout:
Abs (note: i don't know all the correct terminology.. yet)
- Reverse Crunch: 3 sets of 20
- Twisting Crunch: 3 sets of 20
- Crunch: 3 sets of 20 w/ 10lb medicine ball
Calfs
- Calf raises: 1 set of 20 w/ 20lbs in each hand
2 sets of 20 w/ 30lbs in each hand

I'll update later with my food intake.

[geoffsherman]

Hi Steff,
I concur that you already have a nice figure so working out will probably aid you much quicker than for others who have to lose excess weight. A few thoughts:

You can workout any number of days in a row. The key is making sure that you have time off each week.

Your split is a little odd. If you are lifting 4 times a week, I would do:
Legs/Calves
Back Bis
Chest Tris
Shoulders Abs
This should enable you to hit each part once a week and adequately split things up. Having a day just for abs and calves is kind of a waste. In that case, you would be better off just doing a 3 day split.

You should watch your nutrition closely. I would aim for 20 calories per pound of *desired* body weight while doing a 50-30-20 split (carbs, protein and fat). I trained a runner like yoruself a few years back and this worked well for them. However, everyone is different.

Best,
Geoff

[bscrusher]

Ok. To answer some questions - I'm looking to race 10K's. I don't normally race, I just like to run, but I miss the competitiveness of highschool sports - I'm 20 and a junior in college. I'm not running that much recently (only about 3-4 miles, 3 times a week)

ANY running you do is going to slow down the progress of your strength and body transformation goal.


since the weather is bad, so I don't think I need to increase to 2000 calories yet, but we'll see how things start working out - I don't exactly know what my body needs to maintain since I've had some problems with eating habits in the past (I'm purposely being vague here). I'm willing to adjust to see what kind of results I get - you know, the old trial and error.


I also, unfortunetly, have to train two days in a row since I have no time on Mondays or Thursdays - I live an hour from my school and am stuck there for 12 hours on Mondays and Thursdays. I also have a long commute to work so this is the only way I can fit everything in, or else I'd have to skimp on sleep since I get home late and already get up early for work in the morning. Not to mention I take 16-17 credits a semester and maintain a 3.9 GPA - so school work also takes up time.

that makes no sense at all.

first you need to prioritise your goals, put a percentage on each one according to it's importance to you.


My goals are basically to reduce my bodyfat percentage and gain some strength since I'm a weakling. I don't know if those are conflicting -

they are. that does not mean you can not do both. it only means the progress of each will be slowed down by however much effort you put into the other. that is why you have to decide on how important each one is.


but I'm sure if they are, someone will tell me. I'm going to try to eat as clean as possible, but for the days when I'm at school all day, it's not easy to find ways to get natural food that can sit in my car for hours and hours - and plus, I'm a vegetarian.

you really are trying to make it impossible aren't you? read what mike mahler has to say about training and vegetarians.


About my workout routine, I do 3 sets of a weight I can do for 7-10 reps. Except for calves and abs - mostly because I can't hold more than 30 lbs in each hand without it killing my shoulders to do the calf raises. Keep in mind that I'm still testing the limits of my strength and adjusting accordingly.

Today's Workout:
Abs (note: i don't know all the correct terminology.. yet)
- Reverse Crunch: 3 sets of 20
- Twisting Crunch: 3 sets of 20
- Crunch: 3 sets of 20 w/ 10lb medicine ball
Calfs
- Calf raises: 1 set of 20 w/ 20lbs in each hand
2 sets of 20 w/ 30lbs in each hand

I'll update later with my food intake.

drop that nonsense. do not try to do direct ab training, noobs never do it right.

...

[bscrusher]

Hi Steff,
I concur that you already have a nice figure so working out will probably aid you much quicker than for others who have to lose excess weight. A few thoughts:

You can workout any number of days in a row. The key is making sure that you have time off each week.

each week? why each week? for the sabbath? why not each month? or each presidents birthday?

you have NO IDEA what you are talking about. recovery has to do with what your goals are and what your workouts are like. that is all.


Your split is a little odd. If you are lifting 4 times a week, I would do:
Legs/Calves
Back Bis
Chest Tris
Shoulders Abs
This should enable you to hit each part once a week and adequately split things up. Having a day just for abs and calves is kind of a waste. In that case, you would be better off just doing a 3 day split.

You should watch your nutrition closely. I would aim for 20 calories per pound of *desired* body weight while doing a 50-30-20 split (carbs, protein and fat). I trained a runner like yoruself a few years back and this worked well for them. However, everyone is different.

Best,
Geoff

"split is a little odd"?

i say it is quite typical, and totally useless.

if "everyone is different" then there is no way anyone can give advice or instruction, right?


...

[jeffxx]

bscrusher, how about you stop posting in this thread because you're an ass. i'm sure I speak for steph when saying your criticism isn't helping anyone. pull the stick out of your you know what and calm down.

[bscrusher]

bscrusher, how about you stop posting in this thread because you're an ass. i'm sure I speak for steph when saying your criticism isn't helping anyone. pull the stick out of your you know what and calm down.

lol! you might be surprised how calm i am.

you noobs crack me up. i WILL stop posting in this thread when people stop asking for advice or when people stop posting b.s.

that is how forums like this WORK.

AMAZING isn't it?


btw, how are you so SURE that you "speak for steph" is "steph" your hand puppet?

...

[jeffxx]

She never asked for your advice. She doesn't want your criticism.

Take a walk over to my journal. Here's the link.

http://forum.bodybuilding.com/showthread.php?t=415250

Compare the pictures from my journal to the one in Steph's journal. I'll let you figure the rest out.

[bscrusher]

She never asked for your advice. She doesn't want your criticism.

actually she DID ask for my advice, that is WHAT THIS FORUM IS!

wake up.


Take a walk over to my journal. Here's the link.

http://forum.bodybuilding.com/showthread.php?t=415250

Compare the pictures from my journal to the one in Steph's journal. I'll let you figure the rest out.

i don't know why i would bother.

[jeffxx]

Her goals are not the same as your goals. She loves to run. She wants to lift and gain strength at the same time. DOn't come here telling her not to. Advice is not the same as criticism in this case. By being an ass, you are not helping anyone. I'm finished posting in this thread. Until you stop being so rude, I'd hope you do the same.

[bscrusher]

Her goals are not the same as your goals.

please write out my goals...


She loves to run. She wants to lift and gain strength at the same time. DOn't come here telling her not to.

...and please copy and paste where i "tell her not to".


Advice is not the same as criticism in this case. By being an ass, you are not helping anyone. I'm finished posting in this thread. Until you stop being so rude, I'd hope you do the same.

you really have no idea what you are talking about. i suggest you go back and actually READ this thread. it is obvious you have not.

[Stephiebobeffi]

sigh......

Thanks for sticking up for me Jeff. As for you bscrusher, I've looked around and see your criticism in everyone's journal, yet you offer no advice. If you want to help me, then step off your soap box and tell me what you think I should do instead of saying things are useless and leaving it at that.

1.) Any running will slow down my goal? That's perfectly fine with me, I'm not in some mad rush to shed fat and build muscle as soon as possible. I like to run, it's theraputic for me, and let's not forget the heart is a muscle worthy of training as well.

2.) You said my statement about having to train 2 days in a row because I don't have time otherwise made no sense. It makes perfect sense. I'm at school from early in the morning until late at night on Mondays and Thursdays, I have to wake up very early on Tuesdays and Fridays, so I am not able to lift unless you advocate getting 4-5 hours of sleep.

3.) I'm a vegetarian. I don't give a crap about what anyone else says about it. It's good for the environment, it's good for the animals, it's good for me. I couldn't give a damn about what Mike Mahler says about being a vegetarian.

4.) You say not to do direct ab training b/c "noobs never do it right" - why don't you stop talking down to me and tell me what to do instead then.

5.) If my split is completely useless (although I'd tend to think doing nothing at all would be the only thing to qualify as completely useless) then tell me what split isn't completely useless.

If you're going to come here to help me out then why don't you actually offer some advice.

[terracotta]

Hi Stephie. I am just wondering what type of vegetarian you are? If you are not a vegan than there is nothing to worry about as far as getting protein. If you are a vegan, you can supplement your diet with soy protein powder.

You are not going to make very significant strength gains if you are running a lot. I am not just trying to be negative! Also, make sure you are getting enough calories! If you are running and strength training and only eating 1500 calories a day you will burn out quickly and not be able to meet either goal. I would suggest running or strength to be your main goal and then tailor everything to that.

[Stephiebobeffi]

Thanx for the advice. I was vegan for about a month, but soon realized that it was triggering an eating disorder relapse, so I went back to being an ovo-lacto vegetarian. I've struggled with some eating problems in the past - to the point where I've gained weight on less than 1000 calories a day. I've been recovery for quite some time and my metabolism has bounced back alot, but I'm not really sure where it operates now. I don't want to gain any weight so I'm starting with 1500 calories. If I need more, I will eat more. My mileage will probably remain fairly low until the weather breaks - so i'll focus on lifting until then.

Here's what I ate today:

Meal #1: 250
-egg beaters
-low fat cheese
-whole wheat roll
-low carb/sugar yogurt
-coffee

Meal #2: 180
-luna bar

Meal #3: 225
-veggies on a low carb wrap
-apple

Meal #4: 250
-11oz soymilk
-banana

Meal #5: 290
-salad w/ lf dressing
-yogurt w/ lf granola

Meal #6: 250
- package of nuts

TOTAL = 1445

[terracotta]

I'd recommend increasing your calories about 100 calories every month - aim to be at 2000 calories for running season. I am a student as well, I do no cardio, and I lose weight on less than 2000 calories per weekday, 1800 on weekends. (5'4, 120 lbs, 23yo)

Since you are ovo-lacto you can get lots of protein from eggs and cottage cheese. Do you have an account on www.fitday.com ? If not get one, at let us know your macro breakdown. You need at least 1 lb of protein per pound of bodyweight. If you are low then get some soy protein.

I peeked at your diet. It looks like you are hardly getting any fat. You shouldn't have so many fat free things in there.

[terracotta]

One thing you probably missed bsc is that she hates treadmills and does not run in winter. So perhaps she can go for the muscle for a couple months. Steph, you need to increase your muscle to increase your metabolism.

[bscrusher]

sigh......

Thanks for sticking up for me Jeff. As for you bscrusher, I've looked around and see your criticism in everyone's journal, yet you offer no advice.

this is from my first post in this thread. if this is not advice i would very much like to know what you think it is.


do not lift two days in a row.

do not train 3 days in a row.

a 4 way split MIGHT be useful for someone who is already competing in bb, for you it is a waste of time. try a full body since you are a runner.




If you want to help me, then step off your soap box and tell me what you think I should do instead of saying things are useless and leaving it at that.

1.) Any running will slow down my goal? That's perfectly fine with me, I'm not in some mad rush to shed fat and build muscle as soon as possible. I like to run, it's theraputic for me, and let's not forget the heart is a muscle worthy of training as well.

2.) You said my statement about having to train 2 days in a row because I don't have time otherwise made no sense. It makes perfect sense. I'm at school from early in the morning until late at night on Mondays and Thursdays, I have to wake up very early on Tuesdays and Fridays, so I am not able to lift unless you advocate getting 4-5 hours of sleep.

that makes no sense either, all you see is obstacles, start looking at your life as oppurtunities. it is pointless to try to schedule a training program when you do not know anything about training and you can not even articulate your goals.


3.) I'm a vegetarian. I don't give a crap about what anyone else says about it. It's good for the environment, it's good for the animals, it's good for me. I couldn't give a damn about what Mike Mahler says about being a vegetarian.

you are SO lazy. that is your big obstacle. go read what mike mahler writes before you start bitching.


4.) You say not to do direct ab training b/c "noobs never do it right" - why don't you stop talking down to me and tell me what to do instead then.

i can not tell you what to do until you decide on a goal.


5.) If my split is completely useless (although I'd tend to think doing nothing at all would be the only thing to qualify as completely useless) then tell me what split isn't completely useless.

see above.


If you're going to come here to help me out then why don't you actually offer some advice.

see above.

[bscrusher]

One thing you probably missed bsc is that she hates treadmills and does not run in winter. So perhaps she can go for the muscle for a couple months. Steph, you need to increase your muscle to increase your metabolism.

you are right. treadmills and other cardio machines kill brain cells.

she could also do what REAL athletes do, and run through the winter.

[Stephiebobeffi]

BSC. please don't post in here anymore. I don't need someone who knows nothing about me coming in here and calling me lazy or not a "real" athlete, whatever your definition of a "real" athlete is. Perhaps I can go out and run in the 6 inches of snow that's out there and hopefully sustain an injury since it's dark out at 5:30pm as well - and I don't get home from work until then.

Maybe I could also stop being so lazy and seeing obstacles and bring my all my gym equipment into my car, I could lift during the commute so that I'm not lifting two days in a row! I've articulated my goals by saying "i want to lose body fat" and "i want to gain strength". I'm sorry if that's too difficult for you to understand and that you're such a miserable person.

[bscrusher]

BSC. please don't post in here anymore.

lol!!!!! you really have no idea what a public forum is, do you?

if you do not want someone to post on your thread then go buy a book made out of paper, and an ink pen, and write your little fantasies in there where nobody can see them.


I don't need someone who knows nothing about me coming in here and calling me lazy or not a "real" athlete, whatever your definition of a "real" athlete is.

actually you do need that, more than anything.


Perhaps I can go out and run in the 6 inches of snow that's out there and hopefully sustain an injury since it's dark out at 5:30pm as well - and I don't get home from work until then.

that is exactly how real athletes do it.


Maybe I could also stop being so lazy and seeing obstacles and bring my all my gym equipment into my car, I could lift during the commute so that I'm not lifting two days in a row! I've articulated my goals by saying "i want to lose body fat" and "i want to gain muscle". I'm sorry if that's too difficult for you to understand and that you're such a miserable person.

excuse me but you have not articulated ANYTHING. in fact you are purely INARTICULATE. every piece of information you have given has been laboriously coached out of you.

i assure you i am quite happy and content, thank you for your concern though, you are SO sweet.

so try to articulate an answer to this.

are you dropping the running goal?

...

[Stephiebobeffi]

The running isn't a goal, it's something I like to do and will continue to do.

[terracotta]

Regardless of how safe it is.. this IS what athletes do. There were a couple long distance runners at my previous university who at every (1-2 hour) break between classes would run outside in shorts in snow down to -20. If it was below -20 they would wear jogging suits. What you have to do is find a place in town where it is well deiced. In the case of the people I was mentioning, they chose the university grounds as the snow was cleared and it was deiced.

My suggestion would be to seek out other runners in your area and get tips from them.

(that was celsius)

[Stephiebobeffi]

I can deal with only running a couple times a week. I'd rather stay injury free. I certainly am not a world class runner - I do it for enjoyment and am just going to compete in a couple races this summer.

[terracotta]

Ok.. well do the fitday thing for a few days and post the foods and summary here. We'll start with diet.

[bscrusher]

The running isn't a goal, it's something I like to do and will continue to do.

wow! you totally failed to answer the SIMPLEST question! i will bet you run your whole life like this. what utter chaos.

what jerkwater college do you go to?

ok i am going to guide you through this one too. is it more important for you to gain strength and lose fat, or to be fast in the 10k, or is it split right down the middle?

also, are you totally refusing to run outside until it is warm out?

[Stephiebobeffi]

Can you please bother other people? If there's one thing I don't need it's your put-downs. I don't want someone coming into my journal telling me that I'm lazy and stupid. Especially someone that doesn't know me at all. Get a life, seriously.

[bscrusher]

Can you please bother other people? If there's one thing I don't need it's your put-downs. I don't want someone coming into my journal telling me that I'm lazy and stupid. Especially someone that


doesn't know me at all.

what a hilarious thing to write after you have written SO MUCH that tells me PLENTY about you. i know you a lot better than you know you.




Get a life, seriously.

amazing. you STILL refuse to understand the function of a public forum.

this is not YOUR journal.

t h i s

i s

n o t

Y O U R

j o u r n a l .

i am not posting to entertain you. i am posting to guide other readers in their quest for more effective training.

if your stubborn ignorance provides a teaching tool, i will use it.

...

[Stephiebobeffi]

I have been using fitday for quite some time now. About a year actually.

2/21/05 Food Ratios
Fat: 30%
Carbs: 45%
Protein: 25%

I ate some peanuts around 7:30pm which is why the fat is so high. I try to keep my fat intake a little on the high side usually because I notice many negative consequences when I cut it down.

[Krissypoo]

Hey Steph-

Your protein looks sort of low. Are you taking in so many carbs to fuel your runs? I used to be a vegetarian too and getting enough protein was hard without eating a lot of carbs. Try adding some fat free cheese to your egg beaters and veggie wrap. Cottage cheese is good too!

[Stephiebobeffi]

Thanks for the advice. I'm going to try to increase my protein, but at the expense of some fat because I do need the carbs. Sometimes after a hard run or a stint on the stationary bike, I can smell ammonia - which I believe is a side-effect from the body using aminoacids for fuel because there weren't enough carbs available. I'm gonna try for 25%F-45%C-30%P.

[terracotta]

Increase your calories to 2000. Get at least 120 grams of protein. Then get at least 15% calories from fat. Then get the rest of your calories from carbs and you will not be short on carbs.

Make sure you are getting high protein foods like eggs, cottage cheese, beans and tofu.

[terracotta]

Don't up your protein before upping your calories. You are correct, you can't lower your carbs!

[LadyStarlight]

Hi Steph.....what part of NJ are you from? Where are you going to college? I'm from NJ too (went to Rutgers).

Anyway, yes, you can run outside in the winter, even if it's not pleasant. I never did in NJ (although my ex-husband did when we lived there and I thought he was nuts). Here in Minneapolis I have run in some of the most miserable days out there this winter and last. I, however, do NOT particularly like to run and look for other forms as cardio. It is somthing I force myself to do at best. I would never call myself a "real" athlete as I do not dedicate my life to a particular sport, but I see many dedicated runners here outside all winter long. I admire them.

I think the crux of the matter here between you and bscrusher is a distinction between running as recreation/hobby and approaching it from a ture "sport" standpoint. Same also with weight training. It seems (least to me) that bscrusher has a very no-nonsense approach to life, seeking to maximizing progress to goals in the shortest timeframe and most efficient manner possible. Of course, clearly defined goals are presumed in that outlook. Not everyone feels the need for that, they are willing to meander to their hazily defined goals. Lucky ones end up feelig satisfied, as though they've attained something and other ones don't.

Yes, people go into other journals to read and learn....and people go into journals to give support and advice. However, if a person has expressly stated he or she is not willing or ready to take the advice given in the manner given...there is no shortage of other journals from which others can learn.

Anyway, good luck to you. I do think bscrusher is right in that you need to clearly prioritize your goals, otherwise you may get stuck in the cycle of working away to no clearly discernible progress and eventually lose focus.

[Stephiebobeffi]

Terracotta, you don't think that 2000 calories is way too much? I only weigh 116-118 lbs. and as I said, I'm only running about 12 miles a week.

Lady Starlight: I'm from Union County. Some of my friends go to Rutgers, It wasn't for me though. Class sizes are too large - so I chose Ramapo. TCNJ creeped me out, all the buildings looked exactly the same!!
I ran winter track in highschool and was out in the snow and cold running every day, but school got out at 2pm - when it was still light. I can't make time until about 6-7pm nowadays. I do run on a treadmill occasionally - but mostly do outside running.

As for clearly defining goals, I am not quite sure where my BF% is now. I think it's around 20%

For technical purposes, let's assume I'm 118lbs. 20% body fat.
My goal would be to get down to 111lbs. 16% body fat. Therefore, I'd keep the 94.4lbs. of LBM i have now and lose pure fat. Losing 100% ONLY fat really isn't possible is it? So I'd have to lift to maintain the muscle I have now. Doing this will help my running in and of itself because I won't be lugging as much fat and will maintain my muscle.

[terracotta]

I am 5'4 120 lbs 23 years old and do absolutely no cardio beyond the usual walking of being a student. At 2000 calories 5 days a week and 1800 2 days a week I am at maintenance. I am not lying to you. 2000 calories is not too much. If you feel your metabolism is slow then add 100 calories per month to give it time to adjust.

If I added cardio to this I would lose weight. You have to raise your metabolism before you lose weight.

[Stephiebobeffi]

I am trying to lose body fat though. I'll weigh myself on Sunday morning since that's my picture taking day as well. From there I'll see how much I need to lose and then I'll start with 1500 and see if I lose a lb a week. I will slowly increase to 2000 for maintanence. Thanks.

[Stephiebobeffi]

2/22/05

Today I lifted Shoulders/Back. I'm going to change my split for next week - but I'll finish out this week since I've already started it.

Back
- Lying Row
15 x 8
15 x 8
15 x 8
- Pull Over
10 x 4
5 x 8
5 x 8
5 x 8

Shoulders
- Shoulder Press
15 x 8
15 x 8
15 x 8
- Lat Raise
5 x 8
5 x 8
5 x 8
- Rear Delt Row
15 x 8
15 x 8
15 x 8

Cardio = 3.5 mile run

Calories = 1495; 31% F, 42% C, 27% P

[LadyStarlight]

Terracotta, you don't think that 2000 calories is way too much? I only weigh 116-118 lbs. and as I said, I'm only running about 12 miles a week.

Lady Starlight: I'm from Union County. Some of my friends go to Rutgers, It wasn't for me though. Class sizes are too large - so I chose Ramapo. TCNJ creeped me out, all the buildings looked exactly the same!!
I ran winter track in highschool and was out in the snow and cold running every day, but school got out at 2pm - when it was still light. I can't make time until about 6-7pm nowadays. I do run on a treadmill occasionally - but mostly do outside running.

As for clearly defining goals, I am not quite sure where my BF% is now. I think it's around 20%

For technical purposes, let's assume I'm 118lbs. 20% body fat.
My goal would be to get down to 111lbs. 16% body fat. Therefore, I'd keep the 94.4lbs. of LBM i have now and lose pure fat. Losing 100% ONLY fat really isn't possible is it? So I'd have to lift to maintain the muscle I have now. Doing this will help my running in and of itself because I won't be lugging as much fat and will maintain my muscle.


All the buildings the same? Guess you're talking about Neward campus? I went to New Brunswick. Large class sizes are great for not going to class :D. Go first day, get syllabus, then show up for exams. Ok, I grew up in Mahwah! Where are you living? You can not seriously be commuting from Union County every day!

Assuming you live in or near Ramapo.....there is likely no safe place for you to run in the dark on those roads immediately around the college (I actually shudder at the thought of running in the dark on those roads by Fardale) , but what about on the campus itself? Have some nice little hills there. What about the track? I don't know how much snow you've gotten this year, but the track is quite convenient.

So it sounds from your post that your goal is to lose bf, maintaining as much muscle as possilbe to improve running time?

[Original Poster]

Stephanie,

Welcome ! I see you are well on your way. Take your time and develope your own routine IMO....you will find what works well for you. Listen to your body, it speaks volumes.


bscrusher,

This section is for women to feel comfortable posting......not a place where an ******* preaches and demeans people.

This mod staff has had enough. YOU ARE GONE !

*** Note after seeing what he wrote to stephanie above.........I banned his @ss ***

[Stephiebobeffi]

Yes. You have my goals right. I do commute from Union County, sadly enough, but only have classes 3 days a week (i also work 3 days) - which is why I'm very limited on time. I spend alot of time driving. If I lived on campus, I would run at the new fancy, shmancy gym they built, even though I don't really like treadmills - they all have tvs built in. Not that I watch tv anyway.

Well, my main goal is to decrease BF and lose some weight.
By June 1st, I'd like to be 110-111 lbs, and 16% BF. If I keep all the muscle I have now, I'll only have to lose 5-7 lbs. of fat.

If my running improves then that's great, but if it doesn't, I won't be horribly upset because I just enjoy running.

Chi_Town - Thank you. I am trying to listen to my body and find out what works best for me. We'll see how well it turns out!

[LadyStarlight]

geesh, that is a horrible commute, I can't imagine anything worse! I bet route 17 is worse than ever!

You know, looking at your picture, I don't even think you have 5-7 lbs of fat to lose!

[Stephiebobeffi]

You're right, route 17 SUCKS! Fortunetly, I can avoid 17 by taking 287 most of the time, unless I'm going to school straight from work.

I'll admit that most people would say I don't need to lose 5-7 lbs of fat, but there are parts of my body that stubbornly refuse to become what I want. My main problem area is hidden by my shorts. The area where my thigh and butt meet is just horrific, also the outer thighs, closer to my hips and the dreaded love handles. I figure that losing this last 5-7lbs will bring me to where I want to be.

[sillyvent]

chi- nice job...i started reading this journal today I was thinking wtf is bcr thinking?? this is supposed to help us ladies out not insult us!!!


step keep up the hard work! don't worry as much with lbs- bodyfat is more important. Are you getting your bf checked?

[Stephiebobeffi]

I don't belong to a gym, so I don't know where else I could get my BF% tested, but I was thinking of purchasing callipers - my brother would probably split them with me, as well as help me measure, because he's also started to lift. Mybodycomp.com told me I was 20.3%.

I took today off and decided I would go to bed early so I could wake up at the crack of dawn to lift, I hate doing that, but I don't want to train a third day in a row. I have to set a better schedule - I guess I'll do that when I design my new split, most likely later on in the night. I won't have time to do cardio tomorrow, so I'm going to do that today - in the dark and in the cold.

Edited to say:

I didn't go running, instead I did a half hour on the exercise bike. I did 15 miles which means I was peddling at 30mph, usually I'm faster, but I didn't want to try too hard. I think I'd be a good cyclist. Hmm.. maybe a triathalon is my calling.

[Stephiebobeffi]

2/23/05 - Calories ended up at 1482.
Fat = 21% - 33g
Carbs = 50% - 210g
Protein = 29% - 102g

[terracotta]

The only thing about calipers is the error can be quite large with people not used to using them. You may want to try the omron scale if you have the money for it.

[Stephiebobeffi]

Hmm...I guess calipers are not a good idea then. I read a consumer report type article/study on scales and they mentioned one that was just about (for all techinical purposes) perfectly accurate in measuring weight, body fat%, and water weight. I don't know how the hell it measures water weight, but hey, whatever works. That scale was Homedics brand and $100 - I've been thinking about buying it since I saw the article.

I have a scale that measure BF% now but it sucks.

here's the link: http://www.homedics.com/prod/detail.aspx?ID=186

OOOH! I can get it for $80 on sale on a website!!! I think a purchase is in order!

[terracotta]

Well I know from another forum I am on that people can get the same readings on the omron as with professional calipers. The readings are off when you are bloated. The scale has to be used by following the instructions and the women are using the formula (male reading + female athlete reading)/2-1 .

[Stephiebobeffi]

I always wondered how body fat scales took breasts into account.

[terracotta]

Well I think the female reading subtracts a percent. Your breasts do get smaller as your bodyfat lowers. In people with implants they read high.

[Stephiebobeffi]

I did legs and waist/back this morning...

Deadlifts - 60lbs. 8 x 3
Side bends - 25lbs. 10 x 3
Squats - 50lbs. 8 x 3
Lunges - 25lbs in each hand, 8 x 3

[terracotta]

Are those regular deadlifts or stiff legged deadlifts?

I would recommend doing the squats first and the side bends last.

[Stephiebobeffi]

These are the ones I do: straight leg
http://exrx.net/WeightExercises/ErectorSpinae/DBStraightLegDeadlift.html

Thanks for the suggestion, when I start my new split next week, I'm not going to have dead lifts and legs on the same day anymore. I don't think anyway.. I haven't set it up yet.

[aprilai]

i don't recommend the deadlift and squats in the same session, as both of these exercises should be VERY taxing and intense, so if you can do both of them on the same day then your workout was not intense enough.

i suggest alternating the deadlift and the squat every week instead if you want to do them for legs.

[Hibiscus09]

PTL! Thank you Chi! I was so tired of all the rudeness!

[terracotta]

Here's one with better form (I call these Romanian Deadlift) they are for your hamstrings:

http://exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html

You can do these after squats if you do 4 or less sets of squats (but the lunges will be redundant).

I think Aprilai was refering to the regular deadlifts which are extremely taxing.

[Stephiebobeffi]

Thanks so much! I'll switch to those. So when I switch to those dead lifts, I dont have to do lunges anymore?

[terracotta]

When you switch to those deadlifts and do sumo style squats... nope

edit: Do 4-6 sets of sumo squats (first 2 are warmup) followed by 3 sets of romanian deads. If you want and you have the energy after you can do your 3 sets of calf raises here too.

[Stephiebobeffi]

Thanks, that will comprise my new leg day.

Here are yesterday's nutrition facts:
Calories: 1499
Fat: 26% - 41g
Carb: 45% - 196g
Protein: 29% - 103g

I've been sticking to healthy foods. I'm gonna weigh in on Sunday - keep my calories at 1500 for next week and then weigh in on the following Sunday to see my rate of loss. I'll also be posting pictures every sunday to determine changes in body composition.

The only thing I'm not doing that great with is water. I've cut out diet soda, and I used to drink ALOT of it. I do really well with water while I'm at work, sipping as I sit at my desk, but when I get home, I barely drink enough. I think I'm going to aim for 3 liters a day or about 100 oz. If I carry around a 20oz water bottle, all I have to do is drink 5 of them (refilling it of course)... that's less than one for each meal. I can do that!

[terracotta]

When you are not drinking enough you retain water. After you drink enough for a while, your body will retain less water. You may lose a couple pounds this way. I lost 3 lbs in a month just by tripling my water intake.

[Stephiebobeffi]

Yeah, I can always feel when I'm retaining water. I can see it in my face when I wake up in the morning when I eat too much sodium or don't drink enough water.

2/25/04
Calories: 1505
Fat: 37 - 24%
Carb: 203 - 46%
Protein: 107 - 30%
Water Intake: 120-130oz. <-- Woot! I did it!

I did some cardio today - walk 1/4 mile, ran 3 miles, walk 1/4 mile = 3.5 miles

[Stephiebobeffi]

This is what I'm thinking for my new lifting plan...

Monday - REST

Tuesday - Back/Bis

Wednesday - Legs

Thursday - REST

Friday - REST

Saturday - Chest/Tris

Sunday - Abs/shoulders

[terracotta]

Looks okay to me. You just have to watch that you don't have any movements on those back to back days that work both muscles. For example: don't do incline bench press.

[Stephiebobeffi]

Thanks for the advice. I think I'll be safe with Tuesday and Wednesday. I'll make sure that on Saturday and Sunday I don't accidently work the same muscle twice. I'm going to try to do Chest and Tri's on Fridays though because once it gets nice out, I'm going to do my long runs on Saturdays.

[Emma-Leigh]

Nice one Chi! :) Thanks.


This is what I'm thinking for my new lifting plan...

Monday - REST

Tuesday - Back/Bis

Wednesday - Legs

Thursday - REST

Friday - REST

Saturday - Chest/Tris

Sunday - Abs/shoulders
I think this looks ok - but a few things that stick out from this is that your lower back might be a little fatigued after your back day to do an effective legs workout if you are doing things such as squats, SLDLs etc... On a similar note, your tri's might be a little fatigued from saturday to effectively work your delts on sunday.

For those reasons maybe consider swapping your back and chest days or your legs and chest days...?

[Stephiebobeffi]

I can switch back and chest - I'm trying to keep legs away from the weekend because once it gets nice out, I'm going to do my long slow runs on one of those days (7-10 miles or so).

[jeffxx]

your so athletik itz amasing

[Stephiebobeffi]

jeff, you're an idiot :)

[Original Poster]

Steph,

It looks like you are doing great.
Keep kickin it !

Bump Emma's advice.
I actually do legs, then do back and bis the next day.

[Stephiebobeffi]

Thnx. I will switch some of my days around.

Yesterday (saturday 2/26/05) was a BAD day. I went out for a run of 4 miles, worked on a paper for 11 hours, then went to a party for my friend's 24th birthday. Yesterday was my cheat day, I guess. Bad, BAD, BAD cheat day. I regret it now.... sigh.

I've decided to take this weekend off from lifting and star my new split this coming week. Also gonna make sure to get all my water in. I think I'm gonna go buy that scale today.

[Stephiebobeffi]

Well - yesterday's eating ended up being a total disaster as well. I'm a very all or nothing person and when timing is off or I don't have the food I planned to - I end up blowing it. I have to prepare better.

I start my new split tomorrow after 3 days off from lifting. My body is ready and recovered!

Todays food: 1445 calories
Fat: 30g - 19%
Carb: 187g - 47%
Prot: 117g - 34%

I weighed myself today after this horrible weekend and it was NOT a good sight. At least it will give me something to work with in terms of gauging weight loss. I can't decide what's better, weighing in everyday so I know when there's a water fluctuation, or weighing in once every couple weeks.

Also, I bought some cottage cheese the other day because I know it's healthy. I tried to eat some but it just was not possible. How do you guys eat it? Do you eat it straight, with fruit, inside an omlette?

[geoffsherman]

One thing to keep in mind when you are designing our program is that you want to structure it such that the bodypart you are most focused on is the first one you work out after a day or two off. What I mean by that is that if your back is lagging, you would do that first in the week which will ensure that you can get the maximum effectiveness from your workout.

BTW, I think yesterday was when you had the best C/P/F split I have seen yet, nice job!!

[MsJewels]

Also, I bought some cottage cheese the other day because I know it's healthy. I tried to eat some but it just was not possible. How do you guys eat it? Do you eat it straight, with fruit, inside an omlette?

Hey Stephie!

I love cottage cheese! I usually have it with dinner, along with chicken. But for a treat, I'll cut up some strawberries into it. Sometimes I use it in the place of skim milk in a protein or meal replacement shake... But if you hate the flavour, don't force it upon yourself! Skim milk is a good option.

[Stephiebobeffi]

I can stomach it when I eat it with eggs and my whole wheat bread - they cover the taste, but needless to say, i won't be purchasing any more after this carton is gone!

Todays workout:
Chest & Tris

Bench Press (2 sets of warm up)
50.5# x 9
56# x 8
56# x 8

Fly
10# x 8
10# x 8
10# x 8

Dumbbell Bench Press
15# x 8
20# x 6
20# x 5

Tricep Extension
5# x 10
5# x 10
5# x 10

Cardio = 15 minutes on exercise bike (just to boost the metabolism a little)

Food:
Calories - 1466
Fat - 31g - 20%
Carb - 199g - 45%
Protein - 122g - 35%

Oh yeah - and I drank a gallon of water today ! WOOT!!

[Stephiebobeffi]

Worked legs today - It was RIDICULOUSLY taxing, I thought I was gonna puke.

Straightleg Deadlifts
67.6# x 8 - 3 sets

Squats
67.6# x 8 - 2 sets
67.6# x 7 - 1 set

Calf raises
30# per hand x 20 - 3 sets

I still have one more snack, but I've already just about drank my gallon of water!

[Stephiebobeffi]

3-2-05 food:

1525 calories
fat - 37g - 22%
carb - 205g - 48%
prot - 111g - 30%

[Stephiebobeffi]

Today was a rest day - I haven't done any cardio since saturday, I'll do some tomorrow.

Calories today (3/3/05)
1430
Fat: 47 - 29%
Carb: 177 - 44%
Prot: 98 - 27%

At least I got in a gram of protein per lb of lbm.

[JumpinJill]

I love cottage cheese!

Here are some ways I eat it...

With just cinnamon, dates/nuts mixed in
On top of some protein toast
cooked in Broccollie Cheese Souffle
cooked in Chillie Rellejno squares
In lasagna as a substitute for ricotta
Used in a Veggie 'meat' loaf
Topped on a salad
Mixed with:
Peaches
Pears
Pineapple
Applesauce

I saw a cool recipe for cottage cheese enchiladas that I'll have to try too!

What brand of cottage cheese did you buy? I notice some brands taste TERRIBLE and some taste FABULOUS and some taste just in between.

[terracotta]

I'm with you on the cottage cheese. I can't stand it. I tried it 3 times and gave up trying to get used to it. The best/ most tolerable I found was to mix it with applesauce.

[Stephiebobeffi]

I'll try some of those methods so that the remaining portion of cottage cheese doesn't go to waste - but never again !! :)

Anyway, No cardio or lifting today. I will lift shoulders/abs tomorrow and back/bis on sunday.

I've only done 15 min. of cardio all week. Today's food includes some cheating, my mom made some really good potato puff things and I ate them, they were FULL of fat too, canola oil though and no trans fats, so I think I'm ok. I know I didn't get enough protein today, I'm gonna buy some whey tomorrow though.

Total cals = 1507
fat = 54g - 34%
carb = 187 - 43%
prot = 83 - 23%

[Stephiebobeffi]

I bought some protein powder today. ISOPURE whey protein. I got the strawberries and cream flavor and it is GOOD! Man, it tastes like I'm drinking Nesquick strawberry milk. mmmmmm.

Today I did shoulders, I was too tired to do abs and knew it'd be worthless b/c my form would have suffered.

Shoulder Press
15# x 10
20# x 8
20# x 6

Lat raises
5# x 12
5# x 12
5# x 12

Rear Delt Row
15# x 8
15# x 8
15# x 8

Cardio = 4 mile run

Calories: 1488
Fat - 41g - 26%
Carb - 185g - 42%
Prot - 117g - 32%

[Stephiebobeffi]

3/6/05

Lifted Back & Bi's

Lying Row
15 x 8
15 x 8
15 x 8

Pull Overs
10 x 8
10 x 8
10 x 8

Bicep Curl
15 x 8
15 x 8
15 x 7

Cardio = 20 minutes on exercise bike (very vigorous)

Cals = 1602
Fat - 20%
Carb - 53%
Prot - 27%

[Stephiebobeffi]

3/7/05 - Monday

I slipped a run in between classes - 3 miles. What a dumb idea. It completely threw off my school work and meal times. Somehow, a meal got omitted and I didn't want to make it up right before I went to sleep.

Calories - 1352
Fat - 31g - 22%
Carb - 182g - 47%
Pro - 103g - 32%

[Stephiebobeffi]

3/8/05

I was supposed to do chest and tri's today, but I only did chest b/c my tri's got a tough workout on back day and they're sore.

Bench Press
60.5 x 3
56 x 5
56 x 8
56 x 8

Fly
10 x 8
10 x 8
10 x 8

Dumbbell Press
20 x 8
20 x 5
20 x 7

Calories = 1475
Fat - 34g - 22%
Carb - 191g - 45%
Prot - 114g - 33%

[Stephiebobeffi]

3/9/05 - today was legs

Straight Leg DL
70 x 8
70 x 8
70 x 8

Squats
70 x 8
70 x 8
70 x 8

Calf Raises
70 x 15
70 x 15
70 x 15

Cardio = intense 30 min. on exercise bike (16 miles)

Food Intake:
Calories - 1463
Fat - 44g - 28%
Carb - 159 - 37%
Prot - 124 - 35%

[Stephiebobeffi]

Today was a rest day. I think I'm going to make tomorrow a cardio day. Maybe I'll jog a few miles easy.

Calories for 3/10/05 = 1504
Fat - 40g - 25%
Prot - 114g - 32%
Carb - 181g - 43%

I was starving at school today and since I had an exam to study for (I'm sure I got an A) I couldn't leave campus to buy healthy food. My only option was the vending machine or else I'd be late for class. I put my money in and selected the healthiest thing they had - a package of nuts. Since I already ate alot of fat (had a serving of nuts as my midmorning snack) I didn't want the nuts but I was going to eat them anyway. Well, the vending machine didn't want to give them up and they got stuck! I didn't have time to ask someone to shake the machine - so there is where they stayed :). Maybe it was a sign!

[Stephiebobeffi]

3-11-05

Calories = 1517
Fat - 30%
Protein - 30%
Carbs - 40%

Did some cardio today - 3.5 mile run.

[aprilai]

Today was a rest day. I think I'm going to make tomorrow a cardio day. Maybe I'll jog a few miles easy.

Calories for 3/10/05 = 1504
Fat - 40g - 25%
Prot - 114g - 32%
Carb - 181g - 43%

I was starving at school today and since I had an exam to study for (I'm sure I got an A) I couldn't leave campus to buy healthy food. My only option was the vending machine or else I'd be late for class. I put my money in and selected the healthiest thing they had - a package of nuts. Since I already ate alot of fat (had a serving of nuts as my midmorning snack) I didn't want the nuts but I was going to eat them anyway. Well, the vending machine didn't want to give them up and they got stuck! I didn't have time to ask someone to shake the machine - so there is where they stayed :). Maybe it was a sign!

good job on the exam! ^_^ next time the package gets stuck, try kicking it. i've never done that before...but i'm assuming it might work. just don't let anyone catch you doing so, or else they might think you're abusing the school's property. lol

[kendog]

So you were the one that left the nuts hanging!

[Stephiebobeffi]

Haha.. the nuts were just hanging there... isn't that always the case :)

I attempted to shake the machine - it was in dire need of a good ass kicking, but as soon as I attempted to do so, some dude came running. He probably thought, "look at this little chick trying to rough up a vending machine" and told me to go to the school store to see if they could open it, sadly though, class was about to start. I wonder if I could have shaken them out if he didn't interfere. I'm sure I would have generated some stares by taking a running start and ramming the vending machine, but I think i would have tried that !

[terracotta]

Haha.. the nuts were just hanging there... isn't that always the case :)

I attempted to shake the machine - it was in dire need of a good ass kicking, but as soon as I attempted to do so, some dude came running. He probably thought, "look at this little chick trying to rough up a vending machine" and told me to go to the school store to see if they could open it, sadly though, class was about to start. I wonder if I could have shaken them out if he didn't interfere. I'm sure I would have generated some stares by taking a running start and ramming the vending machine, but I think i would have tried that !

The easiest/safest thing to do is put money in and purchase a second one. You will get at least one and usually get 2.

[Stephiebobeffi]

Yeah, only I didn't have any more quarters !

3-13-05
Today I decided I was going to give a cyclic keto diet a try. I'm sure anyone who reads this is going to think I'm crazy and that a vegetarian can't manage, but I assure you, I have spent some time figuring this out. While I'm on this diet, I will keep my cardio light/moderate in effort. I expect to be eating very low carb with friday night/saturday carb re-fuels for 5 weeks, leaving me with 6 weeks left until summer - enough to reintroduce my carbs and get back to high intensity runs. I'm going to keep in my pwo shake with dextrose - but still stay under 50 carbs on my workout days. On the days when I don't need the dextrose (rest days) I will stay at 25g carbs or under (not counting fiber).

At this point, I have put my goal of fat loss above all other goals.

Today I did:
Back
- lying row: 15# x 8r; 3 sets
- pullover: 10# x 10r; 3 sets
Bis
- bicep curl: 15# x 8r; 3 sets
Abs
- reverse crunch: 20r; 2 sets
- twist crunch: 25r; 2 sets
- crunch; 8-10# medicine ball; 20r; 2 sets

Calories: 1460
post wo carbs = 24
other carbs = 32
fiber = 18
total - fiber = 38g.

[Stephiebobeffi]

Today was a rest day.

Food - 3/14/05
Calories: 1470
Carbs: 36
Fiber: 17
Carbs - Fiber = 19

I don't really feel any more lethargic than usual. I'm not really experiencing any negative side effects from so few carbs yet - I actually feel pretty good!! I'm going to check to see if I'm in ketosis tomorrow.

[Stephiebobeffi]

Spring break is next week, so I'm bombarded with school work. I'm considering skipping my workout, but later I might suddenly realize that skipping a workout is not something I really want to do.

Also, I am NOT cut out for Keto dieting. Hell, I'm not cut out for any dieting. Eating disorders and trying to diet don't mix...at all.

[Stephiebobeffi]

Well - I've dedicated this weekend to make up for the lost ones on tuesday and wednesday.

Sat. March 19 -
chest, tris, & shoulders + a long slow run of 6 miles.

today I plan on doing legs, back, and bis

[VanillaBean_21]

Today was a rest day.

Food - 3/14/05
Calories: 1470
Carbs: 36
Fiber: 17
Carbs - Fiber = 19

I don't really feel any more lethargic than usual. I'm not really experiencing any negative side effects from so few carbs yet - I actually feel pretty good!! I'm going to check to see if I'm in ketosis tomorrow.

:eek: How can you survive on that many carbs? I have nothing against low carb but how do you do it? I think I'd do insane!

Edit: How much protein are you getting on these days?

[Stephiebobeffi]

^^ yeah. i DID go insane and dropped that low-carb diet very quickly.

I haven't been keeping track of calories - but i haven't been overeating.

3-22-05
Chest & Tri
Bench Press: 60.5# x 6, 56# x 8, 56# x 8
Flys: 10# x 8, 10# x 8, 10# x 8
Tricep ext: 5# x 12, 5# x 12, 5# x 12

Cardio - 5.15 mile run

[aprilai]

hey stephie

i have been on the keto diet before, but had to get off it because it wasn't working for me. after 2 weeks being on it, i was getting insane cravings so i knew the diet wasn't for me.

i am curious though...why are you on the keto diet? aren't you preparing for a 5k race right now?

[Stephiebobeffi]

No... I don't have to actually train for a 5k until 6 weeks before - which would be the beginning of May as i am in pretty good running shape and would have to add some tempo runs and speedwork. I wanted to drop some body fat before I really needed the carbs for running.

Every time I try to diet though it backfires and I binge (and I'm always trying to diet- so i end up gaining wieght) or I get carried away and fall back into the anorexic mind frame. I have to learn how to listen to my body and keto certainly is no help.

[Paichka]

Hey Stephie! It's always nice to see another runner.

What do you do for your speedwork? I'm always looking for ways to get faster -- the army has a 2-miler as part of their PT test and I'm trying to get my time down under 13 minutes. If I can kick most of the boys' behinds, I figure I'm good to go.

What made you decide to go keto in the first place? As a runner, shouldn't you be eating a good percentage of carbs as part of your diet? Heck, my daily 6 miler is how I justify waffles on the weekends. :-D

I wish you all the best, and I look forward to reading all about your progress.

later,
Sunny

[Stephiebobeffi]

Hey! Thanks for stopping by!!

I only was trying Keto to lose bodyfat, I was going to take it easy and not worry about it's affect on my running because the extra fat I carry is doing a pretty good job itself hindering my running :)

For speedwork - I usually run either 800 repeats or 400 repeats or even mile repeats. I think my training this summer is going to be 5 days. Long run on either Saturday or Sunday (6-10 miles), 2 days of easy runs (3-4 miles), one day of 400 or 800 repeats, and a one 3 mile tempo run where you're supposed to push hard but not kill yourself - running close to the speed you would for a 5K.

For a 2 miler though, I would DEFINETLY reccommend running some 400 or 800 repeats.

Today I lifted legs
SL DL - 70#x8, 70#x8, 70#x8
Squat - 70#x8, 70#x8, 70#x8
Walking Lunge - 70#x6, 70#x6, 70#x8
Calf raises - 70#x15, 70#x15, 70#x15

[Stephiebobeffi]

I did my lifting on Saturday (Shoulders) but I didn't do it on Easter. I'll get back into the swing of things.. well.. i BETTER !!

[Stephiebobeffi]

Tuesday I did chest, back, bi's, and tri's. I only did this to make up for the workout i missed, NEVER AGAIN. I increased weight or reps on almost every exercise. I'm up to 3 sets of 60.5lbs on the bench and 20# on my lying rows. WOOT!

[Stephiebobeffi]

I'm thinking of changing around my routine... I look like I'm putting on too much muscle and I'm NOT happy about it. My calves look gross in skirts b/c they're too muscular. I don't know what to do. I'll have to post pics.

[terracotta]

I'm thinking of changing around my routine... I look like I'm putting on too much muscle and I'm NOT happy about it. My calves look gross in skirts b/c they're too muscular. I don't know what to do. I'll have to post pics.

As a runner you probably have size in your calves already. There is no problem with not doing calf raises. I think most of us only do them for the bigger calves..

[Stephiebobeffi]

I'm not going to do calf work anymore... but my body in general is gaining alot of muscle. I have gained about 5.5lbs. of muscle and 1.5lbs. of fat in about 2 months. Thats up 7lbs!!! I know it shouldn't bother me, but I want to get smaller, not bigger. My clothes still fit, but I don't want to add any more muscle... anyone know what is a good routine for cutting?

[terracotta]

I'm not going to do calf work anymore... but my body in general is gaining alot of muscle. I have gained about 5.5lbs. of muscle and 1.5lbs. of fat in about 2 months. Thats up 7lbs!!! I know it shouldn't bother me, but I want to get smaller, not bigger. My clothes still fit, but I don't want to add any more muscle... anyone know what is a good routine for cutting?

You could go on a strength routine.. I'm not sure how to set one up but you keep your reps in the 1-5 range..

or you could go on a maintenance routine.. that is keep exercising but don't increase the weights.

[Stephiebobeffi]

I think it's about time I change my routine anyway - I've been on this one longer than I should. I think it's beneficial to switch up your workout every 6 weeks...plus, i'm bored with this one and losing motivation. I think I'm gonna post progress pics soon... to get input from others because my own perception of myself is off.

[Stephiebobeffi]

Well here they are. I posted them next to my old pics so that you can see the difference. I think my body fat % has dropped ever so slightly, but I have managed to gain about 7 lbs. Tell me if you think there is a change... you can say there's a negative change if you think there is, I can handle it :)

[terracotta]

Well here they are. I posted them next to my old pics so that you can see the difference. I think my body fat % has dropped ever so slightly, but I have managed to gain about 7 lbs. Tell me if you think there is a change... you can say there's a negative change if you think there is, I can handle it :)

The bodyfat has dropped. Your abs look great. I personally think your calves look better. Your legs look great in general. You have good overall muscle.

You "look" like you lost weight. That 7 lbs you gained is muscle.

[Stephiebobeffi]

YAY! Thnx terracotta, although I think I have some pretty decent genetics too as I hardly ever do any ab work. I started focusing on cutting last week so that I can be ready for the summer. I'm still working on developing a new training schedule though.

[abbs]

Bumb on what terra said, the 7lbs is all muscle as you look more defined and leaner in your recent pictures. Your shoulders look wider too and this helps to give that lean look. I dont think you have big calves at all, they look great. Keep up the great work!

[Stephiebobeffi]

I designed a new workout program. This one I'm only going to do two times a week... it'll be a full body & each execise will be done for 20-25 reps and then I'll repeat the circuit. So each exercise will actually be done twice.

Now that the clocks have changed, It'll still be light when I get home from work which will enable me to get runs in. Woot... I'll be ready for summer when it comes.

Here's the circuit & my new schedule:

SL Deadlift
Laying Row
dumbbell press
bicep curl
tricep extension
shoulder press
reverse crunch
walking lunge
flys
rear delt row
twisting crunch

Monday - 3 mile run before class (8am)
Tuesday - 4 mile run after work (5:30pm)
Wednesday - circuit: 2x
Thursday - 3 mile run before class (8am)
Friday - much needed REST (or a walk/slow jog if i feel good)
Saturday - circuit: 2x
Sunday - long slow distance (6-8miles until I can do more)

I'll probably end up switching around Saturdays circuit & Sunday's LSD here and there. I know there will also be days when I skip my runs, I'll add them in elsewhere as much as possible to make up for any skipping. In the next coming weeks I hope to up my mileage... but I don't want to get too crazy and burnout so I'll take things slowly.

Todays workout - 5.15 mi. run (with a crazy hill)

[Stephiebobeffi]

Whoa - I just finished my workout and I think I will be unable to move tomorrow. It was SO crazy and intense - i think i might love it!! Thank GOD I'll only be doing it twice a week though, I'd never stick to it otherwise b/c it's so hard! But nothing worthwhile comes easy... :)

[Stephiebobeffi]

My knee feels very odd today. I think I strained it during yesterday's walking lunges...ugh... i hope it goes away. It feels really weird when i crouch down, kind of like it's going to snap. It just feels like it's tight - mostly on the outside of my knee.

[Stephiebobeffi]

i havent been doing lifting or running due to my knee injury. today I will continue w/ upper body workouts

[Pilgrim BB]

Hi Stephi,

Just checking up on you. I was wondering how your knee is? Did you go to the doctor? I hope it is getting better, and that you can carry on with your journal.

Keep us posted.

A

[Stephiebobeffi]

Yes, I went to the doctor and she told me to stay off of it until Sunday (which was yesterday). I ran on it yesterday and it is feeling pretty good, as long as I keep the brace on it. I have yet to lift any heavy weights where I rely on my knee for support, but I plan on getting back into my lifting routine tomorrow. The medicine she gave me makes me really drowsy, so it's hard to get the energy to workout until the medicine has almost worn off. I've taken enough time off of lifting and running though and am beginning to worry about muscle loss and not to mention the endurance I've lost. I'm willing to take it light and slow until my knee has made a complete recovery. We'll see how it goes tomorrow. I'm supposed to go to an orthopedist if my knee hasn't healed by Wednesday.

[Pilgrim BB]

Hi Stephi, sorry to hear that. It's always difficult taking a break from training, but the main thing, for the long term, is that your knee heals fully. Don't worry about muscle loss, you will soon get that back. Can you do any stationary cycling or perhaps swimming, to keep your fitness up?

I hope everything goes well and you are back training soon.:)

A

[Stephiebobeffi]

woops, i haven't been updating...or working out :/

since the semester is coming to an end, i've spent alot of my free time either doing school work or sleeping while i can! i'm gonna get back in the grove very, very soon. i hope.

[Pilgrim BB]

Stephi, we will look forward to seeing you back here soon. Take care.

A