Gettin' It: Jess's Journal

[Pebbles]

So what exactly am I "gettin"? Well, that would be a killer body. but, i don't really know where to start, because I'm not sure what my fitness goals are. I'm already in pretty good shape, I just know there's much room for improvment. I started lifting in October, and see a little difference, but not as much as I think I should. I think this might be due to too low caloric intake everyday(for my activity level) and too much cardio. so here's what a week for me looks like:

Monday: Back, Biceps, and Triceps, abs, 30-45 min of jogging/running
Tuesday: Shoulders and Chest, abs, 30-45 min cardio
Wednesday:rest
Thursday:hamstrings and glutes, abs, 30-45 min cardio
Friday: Rest
Saturday: 30-45 min cardio
Sunday:quads, abductors, calves

I just recently changed my diet, that is, I added more calories, but I don't know how much is too much, and if I'm getting enough carbs, protein and fat.

5:30- .5 cup oatmeal
1 scoop whey protein
.25 c raisins
.5 c skim milk
small banana

8:30- 1 scoop whey protein
Nature's Valley granola bar

12:30- 2 slices whole wheat bread
3-4 oz. turkey or tuna w/ ff mayo
small or med. apple

Post Workout(around 3:30 or 4:00)- 1 scoop whey protein
or Myoplex RTD protein shake

6:00- 4-6 oz. lean protein i.e ground turkey, slamon, chicken
big salad w/ 1 tbsp. olive oil and vinegar

I am completely open to any changes or tweak or red flags anyone see, in fact, I really want/need some help with this. I pretty much see my goal as, wanting to gain mucsle(but look smaller) and get down to 14% bf. Last I checked, which was in Dec. my bf was 19%. I am 5'5" and weigh about 135lbs. I know when I want something REAL bad, I'll work REAL hard to get it... so here we go! Oh, and by the way, I love this website, especially this forum, there's so much to learn about mucsles, and fitness, and nutrition, I love it! Oh, and I also take a multi-vitamin, glucosamin,calcium, flax seed oil, and l-glutamine pre and post workout.

[VanillaBean_21]

Just one suggestion, drop the granola bars, they contain trans fats.

[Pebbles]

So, I went on vacation for six days, and did fairly well... but defintalely not the best. I'm definately ready to get back on track with working out, I really want to see some progress here! I don't want to sound repetitive, but PLEASE, any suggestions anyone may have, lay 'em on me. I have decided to cut back on the cardio. Here's what this week will look like for me:

MONDAY: Shoulders and Back
Abs
20 Min HITT

TUESDAY:Obliques
20 Min HITT

WEDNESDAY: 20 Min HITT

THURSDAY: The BIG leg day

FRIDAY: 20 Min HITT(for recovery)
Abs

SATURDAY: Rest

SUNDAY: Chest, Triceps and Biceps
Possible cardio

I want to do a little x-tra cardio this week so mentally I'll feel better, since I haven't really worked out or been eating right these past couple days of what I call a nice break. But really, I'm a sucker for routine, I GOTTA have it. Not to mention that I love challenges, and am ready to take on this one. One of my biggest problems would be the midsection, and love handle areas, I just want to get rid of all the fat b/c I know there's got to be mucsle under there! Does anyone have any opinions on "cheat" days, or is this a no no in trying to reduce bf%?

[Pebbles]

Today was a beautiful sunny day, something I haven't seen in a while. It's amazing how much pleasant weather can lift your spirits. I've ate very well and got my workout in, it was a good one! I didn't do cardio b/c I figured I'll be doing enough this week, and I don't know how much is to much when trying to build more mucsle mass to lose body fat.
I think I added calories to my diet, here's today:

Meal 1: 1/2 c oatmeal w/ 1/2 c soy milk
1 scoop whey protein and some raisins

Meal 2: 1 c ff plain yogurt
1 scoop whey protein

Meal 3: 1 can tuna w a little ff mayo
2 slices whole wheat bread
carrots
1 small apple
Post Workout(Meal 4): 1/2 c oatmeal w/ 1 tsp. natty pb and splash soy milk
4 egg whites

Meal 5: 3 oz ground turkey
3 egg whites
whole wheat tortilla
spinach salad

I'm pretty sure it's around 1800 calories. Does this sound like a good amount? I find it really hard to increase my calories, as I have/ still am, battling ED's, as in the plural. I've been doing much better, and try to educate myself, that way, I know what my body needs to be healthy.

Today I worked out :
Shoulders, Back, and Abs
I am probably the slowest person you'll ever meet. Sure, my workouts themselves are efficient and fast paced, but it's the stretching and warming up and abs, that seem to take me forever. ANyhow, without cardio, I'm only there for an hour, so that's nice, as opposed to the two hours daily I used to pull. Not happening. Today was a great day, all around.

[kkapp]

Hi Pebbles,
Just a few things that I learned since I started.
1. You should only do cardio 2-3x/week. And if you are doing HITT, that is really intense.
2. What are you eat preworkout. They say you should have a protein and carb both pre and post workout, especially if lifing. They suggest, something like a whey protein shake and 1/2 banana preworkout and protein with a higher carb(like oatmeal) after. I saw your post workout meal which looked good, but didn't know what preworkout was.
3. What type of weight training are you doing? What exerciese and how many reps/sets. They say using big groups of muscles, like squats and deadlifts are better than isolated move like leg extension. Also you should lift at a weight where you can do about 8 reps. IF you can do more, increase the weight, if you can only do 5-6, decrease the weight.
It actually works. I know from experience. I used to do TONS of cardio (nearly daily). I used to lift 12-15 reps at a weight that thought was a lot, but found out was way too little. I also targeted smaller muscles instead of large groups. I coudn't understand why I wasn't seeing any results, cause I figured more was better. I lived in the gym!!!
Now I have changed my ways and in only a few weeks I can see dramatic results. I also had issues with eating. Always doing different diets, usually way too low in calories. I think at least 1500 calories is needed and higher on weight training days.

This is just some pointers that I had picked up on and it works... I hope this helps.

Karla

[taifighter]

AWESOME advice kkapp!!
I've found the same thing about shortening my training...it was weird to go from 1.5 hours in the gym to 45 minutes (and not everyday!? gasp!) but the results I got were incredible! COMPOUND movements, heavy weight and more calories were the answer for me! Who knew training like a guy would work so well?

Woohoo pebbles!! just wanted to let you know I'm cheering for you! I want a killer body too!!!!!!! and we're gonna get them tooo :D

[Pebbles]

Kkapp- Thanks so much for all the great tips and advice. I just realized that I need to change my workout, today I sort of just felt it out, I wanted to see where I was after a week off. I think I could have lifted heavier, and probably shouldn't have done as much(reps and sets, and excercises for each muscle group). As for my pre-workout meal, it's lunch(meal 3), I just wait 30-60 minutes. I don't know what excersise to do for each mucsle group so that as you were saying, I work the larger, more compound movements. If you could, maybe give me an example of what i might do for shoulders, back, triceps, biceps, legs, etc. ? That would be awesome. i know one of the reasons why I'm not seeing progress is b/c I've been doing the same things for over 4 months now, that can't be good. I would really like to take your idea and apply it, I'm always up for new things. Thanks again for the advice!!


Taifighter- Thanks for the support, it helps! And you're right, we WILL get those killer bodies. "If you want something bad enough, you'll get it, get it all!"

[Pebbles]

Oh, and one more question... tomorrow, I am going to work biceps, triceps and chest. What workout, excercises,etc. would you recommend, to do this 8 rep, work the larger more compound mucsle thing? Any input would be stellar. Thanks! Oh, and one last question(promise) how many days a week should I work abs?

[kkapp]

You can look at my journal "karla's journal". It is a work in progress, but it has ideas. But I will give some ideas here:

back/biceps
BB bent over rows
pull ups
lat pull downs
bent leg dead lifts

BB curls
incline DB curls


Chest/triceps
BB bench press(flat bench, incline bench, or decline bench)
DB press(again, flat or incline)
DB flys

tricep extension
skull crushers

shoulders
military press
shoulder press
lateral raises

legs
BB squats
straightleg dead lifts
lunges (both walking and stationary)

I usually do 4 set and 8 reps.

These are the splits that I do. I also do HITT on my shoulder day, since it is a short day. I then do two days of only cardio. (either HITT or spinning)

one day rest.

THis is just ideas and has actually been working for me...hope it helps!!!

[Pebbles]

Today was another beautiful day in sunny san diego, it feels like spring, it's wonderful. I ate very well today, and got in a good workout. I can't wait for tomorrow, I'm dying to do some runnning, it's such a good outlet, and I just like it. I used to run 2-3 miles like almost everyday, even on days that I would lift. But, I'm trying something new. Like everything, it will take some time, but i know if i just keep on track, I've got to see some sort of progress. Today I ate:
Meal 1: .5 c oatmeal w/ splash soy milk, some raisins and cinnamon
1 scoop whey protein
Meal 2: .5 c ff cottage cheese
1 tbsp natty pb
1/2 chopped apple
Meal 3: Super LITE Grilled Chicken and rice burrito
(consists of, fat free tortilla, rice, chicken)
about 300 cal and LOTS of protein
Meal 4(Pre Workout)1/2 Myoplex Strawberry packet(protein) blended with
1 c soy milk and 1/2 banana
Meal 5(Post Workout/dinner): 4 oz chicken
1/4 c rice w/ zucchini/squash

I worked chest, biceps and triceps, I know I'll be sore tomorrow, YEAH! I love being sore. Im excited to see where I'm at 1 month from now, keep pushin'.

[taifighter]

Today was another beautiful day in sunny san diego, it feels like spring, it's wonderful. .

pebbles, you live in San diego?? me too! :D In pacific beach, specifically. where is alpne?

how are your workouts coming? what set number and rep range did you pick?
your diet looks great, keep up the good work!

[Pebbles]

wow, thanks! Although yesterday didn't go to well. I started off really well, and then got so busy, I didn't have time to eat... and well, I'm sure you can guess what happened, I ate some darn girl scout cookies, and a little scoop of ice cream. I figured I'll just use that as my "cheat". But, I'm back on track and ready to go! I ended trying the whole lift heavier thing, but I'm still finding out what weights to use. On Tuesday, I worked biceps, triceps, and chest. Let's see:
Chest:
8 reps x 4 sets db chest press on stabilization ball( works the core too!)
8 x 4 flyes (i did these for the first time ever, on the machine, I can definately feel them)
10 push ups on stabilization ball
Biceps:
8 x 4 db curls
8 x 4 db curls (different though, the ones where you're sitting and you put the back of your arm the inside of your leg, what are those called?)
8 x 4 bb curls
Triceps:
15 x 4 tricep dips on bench
8 x 4 I don't know what they're called, you pull up your arm like a row, and then just extend backwards, from the elbow

How does this look? too little? too much?

Yeah, I live in san diego, and I love it, although I don't too much favor the high prices. Alpine is east! If you know where El Cajon is, it's just a little bit further east than that. I love PB, it's nice, and they have some way cute shops! Anyhow, I gotta get going to school... today is a new day! I'm going to do awesome...it's a leg day, can't wait!

[Pebbles]

When trying to build lean mucsle mass, and cut bodyfat, is it a good idea to have carbs at dinner, considering my diet? When I wasn't trying to build lean mucsle, I wouldn't eat carbs after 4pm... but things are different? Does anyone have any input?

[Krissypoo]

When trying to build lean mucsle mass, and cut bodyfat, is it a good idea to have carbs at dinner, considering my diet? When I wasn't trying to build lean mucsle, I wouldn't eat carbs after 4pm... but things are different? Does anyone have any input?

What I do is eat starchy carbs first thing in the morning, preworkout, and post workout. Other than that, I only eat fibrous vegetables with my other meals. On occasion, I will have fruit at meal 2. I also workout in the afternoon. You can check my journal for the diet I follow. It helps keep my energy up, too!

[Pebbles]

Thanks Kris, your journal looks great, I really like your drive! Any how, today was horrible, but it's a little better now. So, I woke up, had my oatmeal, prepared my cottage cheese w natty pb and strawberries as a snack for school, everything was going great. Well, I was in the parking lot at school frantically looking for my next meal, which I remembered just before the bell rang I had left in the fridge, nice place for it, huh? I knew this would be bad! Around 9:00 I began to feel sick, I just blew it off as hunger pangs and thought, it's ok, I'll be able to eat some healthy substantial food in 2 hrs. So, we went to this place called Rita's, it's HEALTHY mexican, and I got what I had the other day...couldn't barley eat it my stomach was bothering me so bad. I had to go back to school for a 1/2 hour for a class, and was planning on running some errands after that, before heading up to the gym to get in a killer leg workout. That, did NOT happen, I became super pale, and my stomach hurt so bad... it was horrible, I left the class early to go home...and then I slept for 3 hrs. I feel a little better now, but don't have time for the gym, as my homeowrk is excessive! Arrrg... so annoying. Tomorrow will be AWESOME, I'll prepare all my meals tonite, and get all the stuff done I couldn't get done today, and everything will be peachy. It's just so weird though! Anyhow, thanks for the vent!
I'll post tomorrow, and it will be a good one too! If I stay on track with eating healthy, lifting heavy and good three times a week, and cardio 3x a week, do you think I'll see some changes within 4 weeks? I hope so! Thanks for all the support ladies, you're all awesome!

[kkapp]

Sorry to hear you are not feeling well. It almost sounds like a touch of the flu. Make sure you are feeling well before you workout tomorrow. The flu has been going around and it can really wipe you out. Drink lots of fluids!!!

[mommykuce]

Monday: Back, Biceps, and Triceps, abs, 30-45 min of jogging/running
Tuesday: Shoulders and Chest, abs, 30-45 min cardio
Wednesday:rest
Thursday:hamstrings and glutes, abs, 30-45 min cardio
Friday: Rest
Saturday: 30-45 min cardio
Sunday:quads, abductors, calves Just a couple of suggestions for your workout. I don't think it is necessary to have a separate day for abductors. Maybe try working your legs on one day- by doing squats, lunges, even leg press you work your entire leg- even all those stubborn muscles that like to jiggle when we walk! Then you can train your hams, quads, and calves after you do one or 2 of those exercises (I dont think squats and leg press together though). And training Triceps the day before Chest and Shoulders might minimize your ability to reach your lifting potenital. Your triceps get work in your chest and shoulder workouts. And follow the advice about the cardio.

I see you are tweaking your diet which will help a lot in your conquest for the killer body. And since you have all that sunny weather I think you have an advantage over us on the east coast freezing our butts off!

[Pebbles]

Oh, I tweaked my routine since that post, now, it looks like the second one, that has HITT in it, and I'm lifting heavier with less reps! But, thanks, you always have such wise words... always very helpful.

[motivated216]

wow, thanks! Although yesterday didn't go to well. I started off really well, and then got so busy, I didn't have time to eat... and well, I'm sure you can guess what happened, I ate some darn girl scout cookies, and a little scoop of ice cream. I figured I'll just use that as my "cheat". But, I'm back on track and ready to go! I ended trying the whole lift heavier thing, but I'm still finding out what weights to use. On Tuesday, I worked biceps, triceps, and chest. Let's see:
Chest:
8 reps x 4 sets db chest press on stabilization ball( works the core too!)
8 x 4 flyes (i did these for the first time ever, on the machine, I can definately feel them)
10 push ups on stabilization ball
Biceps:
8 x 4 db curls
8 x 4 db curls (different though, the ones where you're sitting and you put the back of your arm the inside of your leg, what are those called?)
8 x 4 bb curls
Triceps:
15 x 4 tricep dips on bench
8 x 4 I don't know what they're called, you pull up your arm like a row, and then just extend backwards, from the elbow

How does this look? too little? too much?

Yeah, I live in san diego, and I love it, although I don't too much favor the high prices. Alpine is east! If you know where El Cajon is, it's just a little bit further east than that. I love PB, it's nice, and they have some way cute shops! Anyhow, I gotta get going to school... today is a new day! I'm going to do awesome...it's a leg day, can't wait!


I think you are talking about concentration curls and tricep kickbacks. Good luck with your progress!

[Pebbles]

Yeah, those sound like the right ones! :) Thanks! Wow, today was awesome... I really hope I can walk tomorrow! I did a new leg workout, and used heavier weights and less reps, 4 sets of each. And my eating was awesome, and is going to continue to be awesome! Here's what my leg workout looked like today:

1 warmup/ 3 x 8 squats on the smith (I haven't done those in ages, my legs were shaking... awe, the beauty of pain)
1 warmup/ 3 x 8 reverse lunges on smith machine (my butt will thank me someday!)
1 warmup/ 3x 8 leg presses( i think next time i can up the weight)
4 x 8 calf raises (seated, worked them in w/ leg presses as they are on the same machine)

3 x 20 crunches on the ball
3 x 20 bicyles
3 x 15 tea cups ( they're the side cruncers on the one thing, and when doing them correctly, you could sing "i'm a little teapot" b/c of your form)

Ahh... i know I'll be SUPER sore tomorrow, I'm not super sore, but I can definatley feel it. PLus w/ the haevier weights, my body is so not used to it!

Here's what I ate:
Meal 1: .5 c oatmeal w/ 6 egg whites, some raisins and soy milk
Meal 2: .5 c ff cottage cheese w/ 1 tbsp. natty pb and 3 strawberries
Meal 3: 1 can tuna w/ carrots and cucumbers, a med. apple(I lOVE apples!)
Meal 4(Pre Workout): A yummy mocha smoothie w/ 1 scoop protein and soy milk, it was really good, and I saw the nutrition contents, and they were very good, oh and it had flax sed oil
Meal 5(Post Workout): .5 c oatmeal w/ 1 scoop whey protein a little soy milk
------ I got this new Vanilla Bean Protein today, and I put it in my oats with some cinnamon and pumkin pie spice, omg, it was GOOOOD!
Meal 6: ground turkey w/ black bean salad
sweet potatoe and spinach w/ vinager

I haven't eaten meal 6, but, I have never had a sweet potatoe before, and am looking foward to trying it, i hear it's good w/ pumkin pie spice?

Well, hope everyone else is doing stellar. Oh, what do you think of my leg routine today? I did dead lifts on back day and felt my hams a little sore, but, I'll have to see how they feel tomorrow to see if I need to add in hamstring curls next time. TGIF!

[kkapp]

Just an FYI... I was told not to take the flaxseed oil or flaxseed as a pre or post workout, because you want the protein to be absorbed fast, and flaxseed slows it down. (at least what they told me!!!)

[Pebbles]

thanks, that's good to know!

[Pebbles]

man am i ready for a great day? I'm going to go hit up some HITT before I have to work. It really helps that I work at a gym, i lovve it! hope all you wonderful ladies have a fabulous weekend!

[aprilai]

man am i ready for a great day? I'm going to go hit up some HITT before I have to work. It really helps that I work at a gym, i lovve it! hope all you wonderful ladies have a fabulous weekend

you are sooo lucky to work at a gym!! such easy access. do you get free membership as well? because if you do, then damn.


1 warmup/ 3 x 8 squats on the smith (I haven't done those in ages, my legs were shaking... awe, the beauty of pain)
1 warmup/ 3 x 8 reverse lunges on smith machine (my butt will thank me someday!)
1 warmup/ 3x 8 leg presses( i think next time i can up the weight)
4 x 8 calf raises (seated, worked them in w/ leg presses as they are on the same machine)

do the squats and lunges with a barbell and in the power rack instead. limit your usage of exercise machines as much as possible. the reason is that the machines don't utilize your stablizer muscles and these are important in everyday life [good posture] as well as lifting, especially if you're planning to lift heavier on. the machines are much inferior to free weights.


Meal 4(Pre Workout): A yummy mocha smoothie w/ 1 scoop protein and soy milk, it was really good, and I saw the nutrition contents, and they were very good, oh and it had flax sed oil
Meal 5(Post Workout): .5 c oatmeal w/ 1 scoop whey protein a little soy milk

i agree with kkapp about the flax seed. for pre-workout you'll want fast absorbing nutrients for energy during your workout. also i would take out the soymilk, as it slows down the absorbtion of your post-workout meal.

[motivated216]

Just an FYI... I was told not to take the flaxseed oil or flaxseed as a pre or post workout, because you want the protein to be absorbed fast, and flaxseed slows it down. (at least what they told me!!!)


I agree! I eat fat in every meal expect for pre/post workout meals.

I put cinnamon and walden farms sugar free syrup on my sweet potatoes. So yummy!!!

[Pebbles]

Yeah, it's way cool working at a gym! and I get free membership, so that's even better, and I love the owner and all the people and the environment. I normally don't take flax seed oil pre or post workout, yesterday was definately an exception. And, about the soymilk... when I put it in my oatmeal post workout, and in my sometimes pre or post smoothie, it's seriously like a splah, not even a sixth of a cup, is this still not ok? I just use it for a little flavor and to cool it off a little. Would skim milk be better?

[Pebbles]

Oh my gosh...i am SOOOO sore, I can barely walk! And have to put my hands down first to sit down... I love it! Well, you know what I mean, those squats and lunges were definately effective. Does anyone feel like the osreness just makes you wanna do more? for me it does, i think it's the whole idea that you know you REALLY did something and progress, well, you can feel it! Anyhow, today was a good day... a little boring at work, and it kinda sucked b/c i had to walk up and down stairs ten million times, the bad part was how long it would take me, so I just started running up them! I can definately tell my metabolism is getting faster, and alot healthier, after much abuse. here's what today looked like:

Meal 1 (pre HITT): .5 c oats w/ 1 scoop whey protein a tiny splash of soy
Meal 2 (post HITT): Yummy, homemade shake: 1 scoop whey, 1 banana, teaspoon natty pb, lots of ice, a little soy milk, mostly water
Meal 3: 6 egg whites, sweet potatoe
Meal 4: 1 can tuna, apple, handful carrots
Meal 5: .5 c ffcottage cheese, 1 tbsp natty pb, 1/2 pear
Meal 6: 4 oz chicken, big spinach salad w/ tsp olive oil, 5 brussel sprouts

I wasn't sure about carbs, so I kept them a little lower today since I didn't lift,(i did cardio), but, I was hungry like every two hours, normally, I'm ok with three. Now, the old me, would've denied my hunger, but now I'm trying to teach myself that when my body tells me it's hungry, i better feed it! I'm feeling very confident about this! can't wait to a have that killer body, and I'll work damn hard for it too!

[Pebbles]

Last night, I totally realxed, and caught up on me time! it was really very nice! I took a nice warm bath and just soaked it up for 20 minutes, it was heaven... I haven't done that in ages. I also got 10 hours of sleep... needed it! Since I can never really sleep in except on Sundays, and that's normally only until 8:30, I took a night off from doing the teen thing, and going out, and went to bed early instead. lol. Yeah, it's really important to eat right, and excersise, but it's also very vital to get enough sleep, take of yourself, mentally, and pamper yourself. Anyhow, today I did some cardio, I love running, but I'm scared if I run too much, I'll slow down progress with weight building lean mucsle? What if I ran 3-4 miles, 2-3x a week, and kept up with my lifting heavy 3x per week? My legs are STILL sore, but last night, I could barely even walk! lol. It's funny how, I can't imagine any other way of life, I mean, what does one do if they don't workout, or eat right, how, is more the question? I guess it's just become routine, and I really don't know any other way. my mom says it's good that I'm starting these habits when I'm young, and she couldn't be more right! here's today so far:

Pre(HIIT): .5 oats w/ 1 scoop whey, some raisins and soy milk
Post(HIIT): Banana Protein shake(same as yesterday...it's sooo good)

I haven't eaten anything else yet, but intend to eat some cottage cheese and an apple, then I have dinner at my family's house, which should be very healthy. It's for a birthday, so I'm debating whether I want cake or not, I actually, strangely, don't have a craving. Yeah, I think I'm going to save the cheat for another day. I've been doing well the past coouple days, and want to see how long I can go until I absolutely can't resist a super strong craving. Happy Sunday... back to the daily grind tomorrow!

[Pebbles]

Ok, well I said i thought I'd save the cheat, let's just say that didn't happen. The meal itself was very good, balance, chicken, beans, some kinda grain and some kinda purple potatoes. But, I had some chips and salsa(I'm a sucker for that) and then a small peice of cake and a little ice cream. Now, it wasn't super bad, and I'm definately praising myself for making it an all out binge, like I normally would. I'm trying to break old habits and train myself to know that it doesn't have to ahppen everytime...mind over matter, a phrase that's really been helping me out a lot lately!It was fun none the less, but I'm ready to get back to "my" food tomorrow, and into the gym! Yeah, I get to lift, I think tomorrow it's back and biceps... those are the only pulling muscle right? anyhow, I'm excited for tomorrow!

[Pebbles]

Ok, so, yesterday, i was supposed to do back and biceps yesterday, but my day got totally thrown off and I was all discombobulated(sp?). I probably could've gone, but I was afraid that I hadn't eaten enough during the day and didn't know about it, so I didn't go. But I went today, and I took a nice little jog to the gym, but probably won't do it again as I could tell my energy was lower; but I still had a great workout! and I ate good, despite my sweet craving. so, it was overall a wonderful day, the weather is stellar too!

[Pebbles]

Whoa! boy am I tired! I worked chest, shoulders and come triceps before I completely tired myself out. But it was a good workout. Lifted heavier than i ever hav, and did less reps, and new excersises at that! I ate VERY well too, I'm very proud of myself for not beating myself up, or letting myself think twice when people make rude or unencouraging comments. For example, my mom, whose comments i most usually take to heart says, "gosh you sure are eating alot." well, I know that what I'm doing is healthy for me, and that's all that matters. it's the only way i know how to keep my Ana and Mia tendencies from arising. On that front, I'm doing super duper awesome. Keeping a journal, using my tools, etc. And next week I have an appointment w/ a dietician, just to have another person tell that what I'm doing is healthy, it's really sort of a mental thing to help me. Anyhow, I'm going to keep at it! I have to keep reminding myself that its not just going to happen, but it takes time, like everything! Oh, i accidently bought 2% cottage cheese, is this ok, I only eat about a 1/2 c to 3/4 c per day? I have to finish it though, so I dunno... oh, when I bring my cottage cheese to school, mixed with a tsp natty pb, and some strawberries, everyone's face is disgusted, "eww, what's that? it looks so gross, omg how can you eat that?" a gee, i eat because I hate it, yeah, that's it. Whatever, if people only knew what they put into their mouths. anyhow, hope everyone is doing awesome! it's wednesday, hump day, yeah!

here's my workout today:
chest:
Inclined chest press(smith) 50lbs 4 x 8
DB press on stabilization ball 30 lbs 4 x 8
Pec Dec Flyes(machine) only 40 lbs 4 x 8
Push ups on Stabilization ball 3 sets each till failure

shoulders:
DB shoulder press on ball 25 lbs 4 x 8, I could've done more weight, but am afraid of losing form
Front/Lateral raises, together. only 15 lbs 4 x 12

what else could I do for shoulders? or is this enough?

IN between my shoulder raises, I did tricep dips, 4 sets each until failure
I attemted to do some kickback, got in 2 sets, and then some pulldowns on the cable, but just couldn't, I figured my mucsles were trying to tell me something, so I just cooled down. MAybe, if they're not sore tomorrow, I'll work them. Cardio tom. Yeah!

[Pebbles]

So yesterday was just an all around bad day. And it all started in the morining when I measured myself. Note to self: Jut like weighing, don't measure! So, let's just say I was having a down day, then everything sort of broke loose a t once and I was crying and mad and sad. Gosh...hormones! Anyhow, instead of turning to comfort food, and then somehow purging it back, I went for a run. It was the best, totally cleared my head, and I was back to earth as my happy go lucky goofy self. It was amazing! I'm so proud of myself, because the triggers yesterday would have sent me into a downward spiral of a cycle w/ Mia. Anyhow, the running was great, I did some abs. I ate really really good! And today I'm redy to work my little booty off...er, up, I mean! lol. It's a leg day, yeah1 I know I'll be sore till at least monday! ahh, I love it. Oh should I be eating more or less calories when I do cardio. My diet is the same as it has been since I last posted it? any suggestions would be helpful. thanks

[Pebbles]

So yesterday went pretty good, work was BORING, though! But after I closed up, I hit the tanning bed for about 15, then worked my legs. It seemed like I was working hard at the time, but, I'm not as sore as a I ususally am, maybe I will be later. Anyhow, I don't think I ate enough, as I'm paranoid that eating to late will stunt my goals in losing this dang ab flab I've got goin on. So, after my workout, I have .5 c oats w/ protein powder. That was around 5:30, then I showered, got all sexed up(lol, that's what me and my friends call it when we're going out), and went dancing. Oh, it was so much fun, and i really worked up a sweat, more than usual, I was wondering if this is b/c i was naturally burning more calories, and working harder b/c I had lifted earlier? Anyhow, it was a blast, I came home and collapsed into bed! Today, I really want to go do the lake loop, running/jogging/some walking, it's such a nice day, but it's kind of far to drive. I'm trying to cut more sugar from my diet, and wondering if I should cut some calories if I want to see my abs? They're almost there, I think. Anyhow, I cut the raisins out of my oats, any other suggestions, I'm not eating any complex carbs at my last few meals, unless it's right after a workout. I'm loving the gains I'm seeing in my arms and legs, which are still small, but they're definately becoming more prominent. But this stubborn area around my midsection is driving me nuts!I would love some feed back from any of you ladies, your wisdom is answer to my bliss.

[Pebbles]

Ok, so today went really well, switched up the diet a little, added some berries to my oats in the morining...one word...YUMMY! Here's what today looked like:

Meal 1: .5 c oats/ .5 c berries/ .75 c skim milk/ handful almonds
6 egg whites w/ tbsp salsa

Meal 2 (Post Workout): 1.5 sc whey protein/ .75 skim/ .25 c oats/ banana

Meal 3: Salmon sandwich on 2 slice ezekial bread/ brocolli

Meal 4: .5 c fat free cottage cheese/ 1 tbsp natty pb/ 1 apple

Meal 5: went to OUTBACK
Chicken on the barbie w/ steamed veggies(about 1 c)

That was the diet, I'm going to see a dietician tomorrow, wish me luck, hopefully it goes well. I've been doing some serious positive thinking lately, really been keeping myself on the right track, yeah! Oh, I worked back and bi's today. My bi's were so week, I have a hard time really working them. Oh, I did some abs too! Man, am I beat, I'm gonna go get some beauty rest. I have cardio tomorrow, I'm gonna do the lake loop again, I loved it! It's about 6 miles, I jog/run most of the way, but walk some. It's just so....ahhhh! Anyhow, I feel like a broken record, but I post on this site to get honest input from ladies like y'all who REALLY know what you're talkin about.

[Pebbles]

Yeah, another beautiful day! I definately took advantage of it too, went joggin around the lake again, gosh it was awesome! My diet has been very clean and good. I saw a dietician today, I mostly just told her about my eating habits and excresisie habits, and her jaw was on the floor that I knew so much about eating nutritiously at 17! I try. lol. anyhow, she's super cool, and I think I'll only have to vistit w/ her a couple times, as I have already the fundamentals to eating healthy. But she's just going to analyze my diet, tell me what I could use more less of, what I could add, what does me no good, etc. I'm very positive about the whole situation. here's what my diet looked like for today:
Meal 1: .5c oats/ .5c berries/ .75 c skim/ 7 almonds
6 egg whites/ tbsp ff cottage cheese

Meal 2(post cardio): 1 scoop whey w/ water
1 apple

Meal 3: 4 oz lean ground turkey burger on 2 slices ezekial bread
with a little sliver avocado, some tomatoe, lettuce, mustard
1 c steamed veggies( broccolli, squash, carrots and mushrooms)

Meal 4: .5 c ff cottage cheese/3 straberries/ 1 tbsp natty pb
I love this! Everyone always say "eewww! how can you eat that?" oh but it is such a treat.

Meal 5: 4 oz halibut seasoned w/ fresh basil and rosemary, garlic and onions, with yummy sauteed veggies on top.
mixed green salad w/ olive oil and vinegar
I haven't had this yet, but am looking foward to cooking something different. i've developed this recent knack for wanting to be creative in my cooking, it's really fun!

MY WORKOUT for today: WOnderful CARDIO
I jogged/walked/ran 6 miles around the lake. the dang treadmil doesn't even compare to being outside!

Anyhow, am doing very well, am very positive, very happy and balanced lately.

[Pebbles]

WOWZA! did i have a good leg workout today! man it was great, I know I'm going to be ridiculously sore, and to think, tonite, I'm going to shakin' my little booty like there's no tomorrow! lol. My abs are looking good... all of a sudden, I'm starting to see the mucsles more, and in my arms and in my legs...ah, talk about motivation! I'm wondering if it's because I'm not only eating really clean, but b/c I added more calories? hmm, dunnno, but I do know I'm LOVING my curves, I'm really starting to feel comfortable in my own skin! It's not easy growing up, your hormones changing constantly, not to mention your body, but i think eating right and excersising really helps with the confidence issue, because I know I'm treating my body right! I sometimes sign on hoping one of you ladies would've dropped a line of your wisdom, and get a little discouraged, but none the less, I'm still working hard!
Today I ate:

Meal 1: .5 c oats/ .75 c mixed berries/ .75 c skim milk/ 7 almonds
6 egg whites/sprinkled w/ reduced fat cheese

Meal 2: .5 c fat free cottage cheese/ 1 tbsp. natty pb/ 1 pear(YUM!)

Meal 3: 2 slices sprouted bread/ 1 can tuna/ handful carrots/3 strawberries

Meal 4 (Post Workout): .5 c oats/1.5 sc. whey pp/ .75 skim

Meal 5:I'm going out for Thai food? it's for extra credit in one of my classes. I've never tried it, but I'm super open to try anything, so I'm excited. Hopefully it's not super greasy or filled w/ fat, my stomach hasn't been agreeing w/ that lately

Leg Workout(killer on the the lil hammy's)
Squats (smith) 60 lbs 4 x 8
Leg press 115lbs 4 x 8
Calf Raises 115 lbs 4 x failure
Lying ham curl 50 lbs 4x 8 (haven't done those in FOREVER!)
DB deadlifts on board 60 lbs. 4 x failure ( I'm afraid to lift heavier weight using db's w/o any assistance)
crunches on ball 3 x 15
crunches on floor knees around ball(don't know what they're called) 3 x 15

Whew! It was good, I feel like I got more out of it than last week, I really tried to focus, I put my mind where my bum is. lol

till tomorrow! TGIF

[Pebbles]

So, today was a rest day, not by choice. I had a late night and didn't manage to fall into bed until 12am...and I had to get up for work this morning at 7:30...so, oh well.Work has been pretty good toady, I was a little speed demon, getting things done like crazy, where's this new found energy coming from, despite the fact that I'm tired. WE had THAI food last night, man was it good, I think I like it better than chinese. I didn't eat too much, only little bits of everything, which I have been doing well at lately, not stuffing myself. Then, after, my friend was "craving" ice cream, and the funniest thing, I had NO desire for it, my mouth wasn't watering or anything! lol. So, I've decided to stop taking the pill, I've either gained weight or just water weight, none the less, I don't like it, and I really don't NEED the pill, so we'll see how that goes. Today has been wonderful, beautiful, and it's not over yet! I get to decroate eggs w/ my little cousins, I'm sooo excited! Anyhow, maybe I'll be able to get in some outside cardio tomorrow, seeing as the gym is closed. Anyhow, good luck w/ all the easter festivities, and Have A Very Happy Easter!

[Pebbles]

Yikes-a-be! Did easter really bite me in the butt or what? oh well, it's over and done now, and I'm just happy to be back on track. I had an awesome worout today, I downloaded some new songs on my mp3, and that was just the best! I worked back and bi's, upped the weight on almost everything. My biceps were actually sore today, yeah! my back was kinda, not really though. I ate really well, although, I'm not sure that I ate enough, as I slept in(YEAH! finally!), so i only ate 4 times today. But, I'm definately enjoying my spring break, relaxing and all! Here's what todays diet looked like

Meal 1: .5 c oats/.75 c skim/.75 c blueberries/7 almonds/ 6 egg whites/ green tea w/ 1 tbsp honey

Meal 2(Post Workout): .5 c oats/ 1 sc whey pp/ .75 skim

Meal 3: .5 c fat free cottage cheese/ 1tsp pb/ 1 apple

Meal 4: 4 oz ground turkey sauteed with 1.5 c veggies in olive oil/ 2 whole wheat lo carb/ low fat tortillas(about 6 g carbs)

I might add in another .5 c cottage cheese w/ pb or nuts

My workout:

Back:
Lat Pulldown- 55 lbs 1x12, 60 lbs 3x8
Cable row- 50 1x10, 60 3x8
Db row- 15 3x failure

Biceps:
DB Curls- 10lbs 1x12, 12.5 3x8
Concentration Curls- 15lbs 3x8
BB curls- 30lbs 3x8

Crunches on ball 4x15
Ball to elbows crunchers 3x15

Tomorrow is cardio! Yeah!

[terracotta]

Whoa! boy am I tired! I worked chest, shoulders and come triceps before I completely tired myself out. But it was a good workout. Lifted heavier than i ever hav, and did less reps, and new excersises at that! I ate VERY well too, I'm very proud of myself for not beating myself up, or letting myself think twice when people make rude or unencouraging comments. For example, my mom, whose comments i most usually take to heart says, "gosh you sure are eating alot." well, I know that what I'm doing is healthy for me, and that's all that matters. it's the only way i know how to keep my Ana and Mia tendencies from arising. On that front, I'm doing super duper awesome. Keeping a journal, using my tools, etc. And next week I have an appointment w/ a dietician, just to have another person tell that what I'm doing is healthy, it's really sort of a mental thing to help me. Anyhow, I'm going to keep at it! I have to keep reminding myself that its not just going to happen, but it takes time, like everything! Oh, i accidently bought 2% cottage cheese, is this ok, I only eat about a 1/2 c to 3/4 c per day? I have to finish it though, so I dunno... oh, when I bring my cottage cheese to school, mixed with a tsp natty pb, and some strawberries, everyone's face is disgusted, "eww, what's that? it looks so gross, omg how can you eat that?" a gee, i eat because I hate it, yeah, that's it. Whatever, if people only knew what they put into their mouths. anyhow, hope everyone is doing awesome! it's wednesday, hump day, yeah!

here's my workout today:
chest:
Inclined chest press(smith) 50lbs 4 x 8
DB press on stabilization ball 30 lbs 4 x 8
Pec Dec Flyes(machine) only 40 lbs 4 x 8
Push ups on Stabilization ball 3 sets each till failure

shoulders:
DB shoulder press on ball 25 lbs 4 x 8, I could've done more weight, but am afraid of losing form
Front/Lateral raises, together. only 15 lbs 4 x 12

what else could I do for shoulders? or is this enough?

IN between my shoulder raises, I did tricep dips, 4 sets each until failure
I attemted to do some kickback, got in 2 sets, and then some pulldowns on the cable, but just couldn't, I figured my mucsles were trying to tell me something, so I just cooled down. MAybe, if they're not sore tomorrow, I'll work them. Cardio tom. Yeah!

The front raises are not neccessary since you are doing incline press.
You should be doing DB shoulder press standing up. Seated you are dangerously compressing your spine. So stand up, hold your stomach muscles tight (like 40% contracted), then do the lift.

You are doing the lateral raises standing right?

Dumbbell bench flyes would be more effective than the pec deck flyes.

[Pebbles]

YIKES! Yesterday I was a serious wreck in all senses, darn being a sensitive, hormaonal teenage GIRL! lol. But, I'm better now, at first I thought i was falling back into a cycle with ed, which scared me to death, especially everything with Terri Schiavo...god rest her soul. As sick as it seems, I'd like to think that everything she went through did not go without helping millions of girls, who, like me, suffer from an ed. seeing what it can ACTUALLY do to a person is one of the best motivators to stay in recovery, so in that sense, maybe everything that happened, happened for a reason, well, i know everything does. Ok, enough about that, it's not a very easy subject to talk about and the bloddy husband, well, he just better pray he goes to heaven. ANyhow, today I woke up, ate some BOMB oats and whites, am feeling very positive. I have the second appt. with my dietician, and I'm very excited to see what she has for me! I'll have to do both my cardio and chest/shoulders/triceps today, seeing as I missed it yesterday. But, no worries, I'm thankful to be breathing, and to be able to work out and take care of my body. hope everyone is doing well!

[Pebbles]

AWE, what another beautiful, back on track day! My appt. with my dietician went well, she basically analyzed all the foods I was eating, showed me my macros, vitamins. It was really in depth, and she was just in awe at how a person as young as me, and fighting and ed is doing so unbelievably well. She bascially said that I was getting ALOT of nutrients, very very healthy...which definately made me happy! She just suggested a few things that I'm open to try, like adding wheat germ, and more leafy greens, and upping my carbs a little bit. She also gave me a WHOLE bunch of new recipes I can't wait to try, so I'm very excited. After that I went to the gym and got in a great workout, a little on the weak side though, I think because of my mense, but hey, that's life. Anyhow it was great the eating was great, a little lower today, but not by much. And, yeah, i'm definatley having a "fat" few days, but i guess that comes with being a woman, right? so, in a few days it'll pass, along with the unbelievable bloating and emotions, and I'll be back to normal, which already i seem to be. sorry if it's tmi. Anyhow, here's what I ate today:
Meal 1: .5c oats/ .75c skim/ .75 c blueberries/7 almonds/6 egg whites
Meal 2: 2 slice sprouted bread/ 1 can tuna/ 1 apple/ couple baby carrots
Meal 3(PostWO): .5 c oats/1.25 sc whey pp/.75c skim/ 1 banana
Meal 4: Grilled Salmon 5 oz/1.5 c grilled squah, mushies,onions/big leafy green salad
Meal 5: .5 c fat free cc/ 1 tbsp natty pb/ 1 tbsp natty applesauce(YUM!)

Workout:
Chest:
Inclined Chest Press(smith)- 50 lbs 2x8(barely, too weak!) 45lbs 1x10
Db Press- 50lbs 4x8
Pushups on ball-3x failure
Shoulders:
Db overhead shoulder press- ? 3x8 (can't remember how much weight)
lat raises- 25 lbs 4x8
Triceps:
dips-4xfailure
kickbacks- 10lbs 4x10

abs
inclined sit up 3x15
crunches on bosu ball 3x15
bicycles 3xfailure

Looking back, I MUST have been really weak today, b/c that's not very much, yet, I was SUPER tired at the end of my WO! Till tomorrow, it's friday...yay! and i get my hairdone, YES! hope everyone is doing fantastic!

[Pebbles]

Oh yeah, here are the results from today...a nice little break down of what a day looks like for me, in terms of eating.

1685.88 cal
135.27 g protein 31.8%
183.81 g carbs 43.3%
47.04 g fat 24.9%

Now, this is roughly. I like to very my food choices, but it should generally be around this area. i would guess my lowest as 1550 and highest to be 1850, which is in the lower, but healthy range. According to her calculator, it said I could be eating anywhere from NO lower than 1500 up to 2500(i think that's a little high). but, i'm comfy where i'm at, and am learning to actually LISTEN to my body, so yay for me! Big steps in the direction of recovery. Oh, and one more thing, she suggested that I increase my carbs, just a little. In areas that would only lower my fat and protein slightly, she said to aim for about 50-55% carbs. I know everyone has diff. opinions about the macros, but is that ideal for wanting to build lean mucsle and in the process burn fat?thanks

[Pebbles]

hello self, why, I'm doing great today. Does no one have any response to my journal? :sad Oh well, I guess I'm just doing it for me then, which is fine. :happy. Anyhow, today was another lame ass mense day where I feel like I way a ton, literally, a ton. Which, I know isn't true, but hey... I got my hair done, it looks soooooo GOOD, ah, I love it! And the weather was beautiful, I took a nice long nap(i had a little fear of what I might eat...), soaked up the beautiful sun, reading a good book, and was inches away from saying screw my workout. Well, I talked myself out of that, thankfully(reminded myself of my goals) and had a KILLER leg workout. and i mean killer, i was sweating like no other, really gettin into it. My quads feels so weak right now, I hope I'm not to sore at work tomorrow. I upped the weight and really pushed myself, and it felt great. I ate very well to, although I had ed's voice inside my head telling me not to eat because "I'm already fat, and if I eat I'm gonna get fatter." Well, I fought him on that, and ate, even when I didn't want to. That's part of recovery, disagreeing and disobeying what ed tells you. Anyhow, hopefully I will feel better tomorrow. I'm proud of myself for not listening to ed today, eating all my food and going to the gym and not b/p. So, YAY Jess!

Workout:
Squats 50 lbs 1x15 55lbs 1x12 70lbs 2x8
Leg Press(lying, i think) 125 lbs 4x12
calf press 125lbs 4xfailure
lying ham curl 50 1x12 60 1x6 55 2x8
Lunges 40lbs 3x8 (i was so weak by this time...yikes!)

I could barely crack out my lunges, my legs were so fatigued. Maybe it's b/c I'm low on iron, didn't drink enough water today, or should I do them somewhere else in my w/o?

What I ate:
Meal 1: oatmeal pancakes w/ hot berries and .5 c skim milk
Meal 2: 2 slices sprouted bread/1 can tuna/1 apple/handful carrots
In between meal 2 and 3: 1 tbsp natty pb
Meal 3: Gourmet Protein Shake: 1 sc whey pp/ .5c skim/.5 banana/ berries
Meal 4: .5 c oats/ 1 sc whey pp/ .75 skim/handful raisins
Meal 5: 4 oz grilled halibut/ big green salad/ 1 c veggies

Don't know how many calories, not sure if theres enough. if i feel hungry, like i do right now, i will eat something. Happy friday, hope everyone is kickin but achievin their goals!

[terracotta]

hello self, why, I'm doing great today. Does no one have any response to my journal? :sad Oh well, I guess I'm just doing it for me then, which is fine. :happy. Anyhow, today was another lame ass mense day where I feel like I way a ton, literally, a ton. Which, I know isn't true, but hey... I got my hair done, it looks soooooo GOOD, ah, I love it! And the weather was beautiful, I took a nice long nap(i had a little fear of what I might eat...), soaked up the beautiful sun, reading a good book, and was inches away from saying screw my workout. Well, I talked myself out of that, thankfully(reminded myself of my goals) and had a KILLER leg workout. and i mean killer, i was sweating like no other, really gettin into it. My quads feels so weak right now, I hope I'm not to sore at work tomorrow. I upped the weight and really pushed myself, and it felt great. I ate very well to, although I had ed's voice inside my head telling me not to eat because "I'm already fat, and if I eat I'm gonna get fatter." Well, I fought him on that, and ate, even when I didn't want to. That's part of recovery, disagreeing and disobeying what ed tells you. Anyhow, hopefully I will feel better tomorrow. I'm proud of myself for not listening to ed today, eating all my food and going to the gym and not b/p. So, YAY Jess!

Workout:
Squats 50 lbs 1x15 55lbs 1x12 70lbs 2x8
Leg Press(lying, i think) 125 lbs 4x12
calf press 125lbs 4xfailure
lying ham curl 50 1x12 60 1x6 55 2x8
Lunges 40lbs 3x8 (i was so weak by this time...yikes!)

I could barely crack out my lunges, my legs were so fatigued. Maybe it's b/c I'm low on iron, didn't drink enough water today, or should I do them somewhere else in my w/o?

What I ate:
Meal 1: oatmeal pancakes w/ hot berries and .5 c skim milk
Meal 2: 2 slices sprouted bread/1 can tuna/1 apple/handful carrots
In between meal 2 and 3: 1 tbsp natty pb
Meal 3: Gourmet Protein Shake: 1 sc whey pp/ .5c skim/.5 banana/ berries
Meal 4: .5 c oats/ 1 sc whey pp/ .75 skim/handful raisins
Meal 5: 4 oz grilled halibut/ big green salad/ 1 c veggies

Don't know how many calories, not sure if theres enough. if i feel hungry, like i do right now, i will eat something. Happy friday, hope everyone is kickin but achievin their goals!

Well fridays always exhaust the heck out of me.. I was having trouble today with energy too and I did legs as well.

If your hair looks great you should take a picture! I had amazing hair last time I got it cut and forgot to take a picture.. then got all mad when I couldn't recreate the look.

It's my TOM too.. I'm bloated still I think.. ugh.

Good job beating the ED thoughts! Your doing great.. I read your journal off and on.. sorry I never post.

[Pebbles]

Terracotta- Thanks for the words of encouragement, and sympathy, I don't mean sad sympathy, just that you know where I'm coming from, so thanks. I I understand that not a lot of people post, because people have busy lives...totally understand. Anyhow, thanks for the tip on taking a pic of the hair...good idea! Thanks again, hope you get through your TOM better than I did this month.lol have a great weekend!

[Pebbles]

WOWZA! i haven't posted in like 10 days! but, I've been keeping up, if not working harder on my diet and excersize! yay me! school is absolutely flying by and I simply cannot wait for grad. and prom!... and then I'm done. finnito! no more high school. Anyhow, things are a little tough on the relationship thing...grrr, and my eating is suffering. I just have no appetite. I'm getting better at eating my meals, but have noticed that I'm just not as hungry as I normally am. So, I'v been eating less, and working more?! I'm trying to get them back up... but it'll take a while. I added morning cardio...running/jogging 2-4 miles every morning. i have found this to be a great, very theraputic, mind clearing, energy starting, thing! so, i'm gonna keep at it! Here's what today looked like

Diet:
Pre Cardio: 1 c coffee, stevia cinnamon
Meal 1: .5 c oats/5 egg whites/some berries/tbsp wheat germ/.5 c skim
Snack: apple w/ almonds
Meal 2: 1/2 turkey sandwhich on squaw bread(it was good, not in my plan though!)
Meal 3 (Post-Workout): 1 c light soy milk/1 sc whey pp/1 banana/1 tbsp wheat germ/1 tsp natty pb- Gourmet smoothie!(very yummy!)
Meal 4: 5 oz grilled salmon/salad w/ balsalmic vinegar and tbsp ff cottage cheese/ steamed veggies(broccoli, cauliflower, carrots)

Workout:
Morning-
30 min jogging/running(3 miles)
Afternoon-
back/bis/10 min stairmill

It was good, I got in a really good bi workout, started something a little different. Did three sets of each started w/ lighter weights, more reps. increased weight each time, decreased reps. I really felt it! I'm going to try this w/ my whole body, it's time for a change. Till tomorrow...