Jeni's Journal

[jeni5.0]

Hello-
ive finally decided to start a journal. i am still not sure about everything i am doing, and figure if i write it out here someone can tell me if its wrong. or give me suggestions on what to do better.
i was doing what bsc said to do for awhile, but i want a change.
i am 23, 5'10, 160. i started at 168. my goal is to be happy about the way i look. to be able to wear shorts and not be so self conscious.
i guess ill start with yesterday, since it was the first day of my new routine...

Feb. 28- chest/tri
bench press-bar only-1x10
-bar + 5lb-1x8
-bar + 10lb-1x6
butterfly machine-25lb-1x8, 1x6,1x4
(i think i may have started out too heavy here)

skullcrushers-ezbar only- 1x10
-ezbar + 5lb-2x6
kickbacks-8lb-1x10
-10lb-2x8

cardio- today i just walked for 20 minutes


nutrition:
1406 cal
101 pr
162 carb
30 fat
10 saturated
29 fiber

the workout isnt set, each week i would do different exercises so my body doesnt get used to anything.

[jeni5.0]

cardio- 40 minutes on treadmill total
-20 minutes running-5.2

im not a very good runner, but this is better than what i started at. plus ive been focusing on HITT alot lately.


nutrition:
1230 cal
80.5 pr
113 carb
38 fat
9 saturated
21 fiber


i know i have alot of work to do on nutrition. it is usually better than this, i promise. these past two days have been very weird.

i also know i need to up my calories. usually they are from 1500-1900. i know they were way too low the past couple days. partly due to sleeping til 11 and then not having time for dinner at work plus having no apetite at all due to being sick. yah i know, excuses excuses. just want you to know i realize the cals i need.

anyway, hope to hear from everyone soon.

[kkapp]

Hi Jeni,
I just started my journal today too, I thought I would check in with someone else who is just starting to journal and maybe we can keep each other on track.

I am posted under Karla's journal.

It sounds like your workout is pretty good, and I know you are aware of not eating enough, but also make sure you are getting enough protein.

What time do you workout? I am a morning person.

Well best of luck with the journalling (is that a word?), at least it will hold us accountable. Do you do a cheat day? I am not sure if I am going to or not. I am pretty psyched about doing this right, that I am afraid to cheat, in that it may lead to a downward spiral.

I will look forward to see how you do with your program.
Karla

[jeni5.0]

hi karla-
yah, im working on the protein. it always seems to be too low, and my carbs too high. i still have lots of work to do there. i think im gonna start posting what i eat all day, that way others can make suggestions.

i sortof have a cheat day. i didnt for awhile, but started wanting more and more sweets. so i allow myself a sweet or 2 one day a week (saturday or sunday). this week i ate a twinkie and a cookie.

ill be sure to keep up on your journal also. good luck to you!!

oh, i work out when i can get to the gym. sometimes with a friend at 6:30-7am, sometimes with hubby at 9-10pm, but mostly alone anywhere from 10am-12pm. i wish i could have a set schedule, but it just wont work right now.

[jeni5.0]

i figured i better post what ill be doing all week.

monday-chest/tri
tuesday-abs/HIIT
wednesday-back/biceps
thursday-shoulders
friday-abs/HIIT
saturday-lower body/walk 20min
sunday-rest

unfortunately there are days i cannot make it to the gym, but this is the order i want to follow. i also want to try a longer run once a week on wednesday or thursday. this week tho i did my sortof long run wednesday, and will be doing HITT today.
does everything look alright??

[kkapp]

Hi Jeni,
I think that workout looks really good. Why can't you make it to the gym regularily? Does your job interfere? I find that if I can stick to a certain routine, then there is less likelyhood of me slacking off. I don't know if this is a problem for you or not. If you look at my post I follow it to a "T"; pretty anal, I know!!

I have a question for you about the HITT... do you run with the HITT and do you do 30 second intervals? If so isn't the 30 seconds half way gone by the time you get up to speed? I have been doing HITT, or at least my version of it, on the elliptical. I also do it at 45 second intervals. I start a certain resistance and stay there, but I speed up for 45 seconds and then slow down for 45 seconds. I do use a heart rate monitor so, I get up to 170 (85-90%max heart rate)during the "sprinting" and about 160 (75% max heart rate)for the
other 45 seconds. Does this sound right to you?

Karla

[Jennifer-Lynn]

nutrition:
1230 cal
80.5 pr
113 carb
38 fat
9 saturated
21 fiber



Hi Jeni - Welcome to the board!

Yep your right cals are way too low here...look at that protein 80 grams!!! Try to get that up ok...and if need be wake up EAT and then go back to bed just to get your fuel in :)

[jeni5.0]

karla- no, my job doesnt interfere. well, too much. i like to go in the morning, but unless my friend goes, i just cannot make myself wake up. i am NOT a morning person. if i get up too early i wont even get a good workout.
i usually go a little before noon because i have to be at work by 3:30-4. (i hate my work). anyway, if i go at night its because my husband wants to go and thats when he can go. i like working out with him a lot, but after work its hard because i am tired.

i do 30 s intervals for hiit. it only takes the treadmill about 5-10 seconds max to switch speeds. i want to do 45 eventually, but right now im still trying to improve on speed and time. i have exercise induced asthma so it is hard for me, but i think i can get to where i want despite that.

im no expert on hiit, but im pretty sure your heart rates are at the right place. i read on another post that the sprinting should be about 90-95% your max heart rate. so i think your fine.

[jeni5.0]

jennifer-lynn
thanx for reading my journal. i can use any advice or suggestions i can get. i am working on my nutrition. if i would wake up to eat and go back to sleep, what would be best to eat?

[jeni5.0]

my workout:
back/biceps

seated row
50lb 2x10
60lb 1x8
straight arm pulldown
40lb 3x8
lower back extensions
3x10
bicep curl
10lb 1x10
15lb 1x8 (barely)
(i dont know why i am so weak here)
hammer curl
10lb 2x8

HIIT- 9 min
jog spd 5.6
sprint spd 7.0
(i know this is slow for many people, but im working on it)


nutrition:

meal 1- 1 egg, 1/2c oats w 1c skim milk and 1/2 scp protein powder
meal 2- protein shake with banana
meal 3-tuna salad on peice of bread with 1 peice of cheese, 1/2c baked beans
meal 4- apple, carrots
meal 5- pb and j sandwich, 1/2c broccoli
meal 6- almonds

1565 cal
123 pr
153 carb
37 fat
6.25 saturated
34.5 fiber

i usually have chicken (or something with more protein) for dinner, but i didnt have time to cook anything before work.
i also count net carbs. is this bad?

the pb is sugar free-simply jif
the jelly is no sugar added- 100% fruit
bread is whole wheat/low carb
cheese is 2%

water- 2 liters
just one soda- diet mountain dew

[jeni5.0]

one of my goals is to get 5 fruits/veggies a day. sometimes i do sometimes i dont, but i try.
i also am going to be trying a new vegetable each week.
this week is spinach (in a can). any suggestions on how to make it good?

[jeni5.0]

workout:
shoulders/abs

i had to do my workout at home today, thats why the "weights" are weird.

see saw press-5kg-3x8
bent arm lateral raise-2 cans green beans-3x10
ball crunch-3x12
cross body crunch (on ball)-3x10 each side

cardio- shopping in trier, work (bartender)


nutrition:

meal 1- glass of milk, yogurt,2 whole wheat toast, 1 egg, 3 egg whites
meal 2- "fresh and chicken salad" from pizza hut
(we went here while shopping and i was the only one who didnt eat pizza!!)
meal 3- protein bar (it was this or nothing)
meal 4- tuna salad, broccoli, strawberries
meal 5- 1/2 c oats, 1c milk, protein powder

these totals DO NOT include the chicken salad
1417 cal
139.75 pr
107.5 carb
22 fat
2.75 saturated
17 fiber

even after adding in the salad, i think my calories and fiber and fat are all too low. but my proteins are much higher.
the oats in meal 5 were because i worked out after work.

water- 2 liters
2 sodas-both diet

[VanillaBean_21]

nutrition:

meal 1- 1 egg, 1/2c oats w 1c skim milk and 1/2 scp protein powder
meal 2- protein shake with banana
meal 3-tuna salad on peice of bread with 1 peice of cheese, 1/2c baked beans
meal 4- apple, carrots
meal 5- pb and j sandwich, 1/2c broccoli
meal 6- almonds

1565 cal
123 pr
153 carb
37 fat
6.25 saturated
34.5 fiber

i usually have chicken (or something with more protein) for dinner, but i didnt have time to cook anything before work.
i also count net carbs. is this bad?

the pb is sugar free-simply jif
the jelly is no sugar added- 100% fruit
bread is whole wheat/low carb
cheese is 2%

water- 2 liters
just one soda- diet mountain dew

You can't get Natural PB? Even if the PB is sugar free, it's probably junk becuase of all the oils and transfats.

[jeni5.0]

i know my pb isnt the best, but ive tried natural and it makes me gag. i dont know why, it just tastes SO bad to me.

what brand do you use? maybe thats the problem, i just need to try different kinds. the only kind i can buy here is smuckers. any other kind id have to order online. but i dont think that would be a problem.

[VanillaBean_21]

I just buy the store brand. It's basically all the same thing, crushed peanuts. Smuckers Natural PB is good and a lot better then that oily crap. I think it tastes 100% better then regular PB.

[jeni5.0]

well, maybe ill give the natural pb another chance.


today was just an awful day. and it reflects in my nutrition, which i will post later on. i also didnt make it to the gym today. i hate bad days. it just seems like they get worse and worse over here. i wish i could just go home. but then id miss my husband. ugh.

[VanillaBean_21]

I'm sorry you had a bad day. :( I have those days a lot. Just try and think positive(yeah its hard! i know).

[mommykuce]

Hi Jeni - Welcome to the board!

Yep your right cals are way too low here...look at that protein 80 grams!!! Try to get that up ok...and if need be wake up EAT and then go back to bed just to get your fuel in :)I agree about the low calories & protein and also about eating something in the middle of the night- I have been known to wake up to go to the bathroom and then grab something quick to eat (I have hard boiled egg whites in my fridge at all times, and with all the water I drink I never sleep through the night).

Jeni- I am still asking around about a nutrition program online. I didn't forget about you- looking forward to watching your progress!

Oh, yeah- I believe 100% in having a cheat day. Just do it in moderation. Being a sweets craver myself, it not only gives me something to look forward to at the end of the week (mine is usually Sunday unless I go out during the week and I also don't work out that day) but also stops me from binging. It also mixes things up for your metabolism- a little shock to the system gets it going!

[mommykuce]

i know my pb isnt the best, but ive tried natural and it makes me gag. i dont know why, it just tastes SO bad to me.

what brand do you use? maybe thats the problem, i just need to try different kinds. the only kind i can buy here is smuckers. any other kind id have to order online. but i dont think that would be a problem.Have you ever tried soy nut butter? It is smoother than the peanut butter. I also use Smuckers all natural, it is really the only brand in the grocery store unless I go to a health food store.

[kkapp]

Hi Jeni,
Sorry you had such a bad day, but we all have them and we can only hope tomorrow is better.

I can't stand canned spinach, it is ?"goopy" If I eat spinach, I usually eat it raw, and in a salad. Another vegetable to try, is asparagus. I didn't think I would like it, but I buy it frozen and then grill it in a little olive oil.

As far as your fat and fiber count. I usually shoot for at least 25 grams of fiber, so that I stay "regular", if you know what I mean. If you don't think you are getting enough fat, try some flax seed oil. It is healthy fat, and has the omega 3 and 6 that your body needs.

Good job at increasing your protein, but you probably still go a little higher. Do you ever use fitday.com to find out how the percentages workout?

I try to shoot for 40P/30C/30F, but I somehow usually end up with 50P/25C/25F. I also count net carbs. I used to be really anal about carbs and cutting them really low. I have now since just starting add them, but use only the good carbs (from fruit, vegetables, and whole grains).

Well I hope you have a great day tomorrow. It's the weekend!!

Karla

[jeni5.0]

like i said before, no workout today. :(

my nutrition wasnt as bad as i thought it would be at all, in fact, i think its a little better....(except for the 2 bowls of cereal and hardly any water)

meal 1- milk, life cereal, 2 eggs
meal 2- pb and jelly sandwich
meal 3- yogurt
meal 4-chicken salad w light ranch
meal 5-milk, life cereal, dried apricots (lots of potassium in these)
meal 6-subway wrap, nutrigrain bar

1754 cal
136.5 pr
177 carb
44.5 fat
11 saturated
27 fib

water- 1 liter
2 1/2 sodas
(i know, not good)

my bad day picks above were the nutrigrain bar, the extra bowl of cereal, and the extra soda.

i have to leave, but i will reply to everyone tonight. thank you so much for reading and replying. :)
talk to you all soon.

[jeni5.0]

well, i sortof "fell off the wagon" this weekend. didnt make it to the gym saturday or sunday, and cheated both days. not too much, but more than usual. i am disappointed in myself and feeling bad, however i am also more excited to start over/again tomorrow. i feel more commited. i dont know, maybe taking those two days was good for me. i wont make a habit of it tho. ive started getting food ready for this week, and already made a gym "date" with a friend at 7am tomorrow.
this week is going to be hard.... ive GOT to clean this house, type up a bunch of papers and finish some hours for my degree, take my ferret to the vet (which is 40 minutes away), drive an hour 1/2 with my husband one night to pick up our new car, work every night and try to make it to the gym. wow, i feel like im back at college and working two jobs. i know i can do most everything this week if i keep motivated, but thats the problem. i lose motivation very easily here.
so, i will start posting nutrition and workouts again tomorrow.
(wow that got long)

[jeni5.0]

MK- thanks for looking stuff up for me about the online nutrition thing. i am still doing some research, as well as my mom. i havent tried soy nut butter, but we dont have any here. there is a bigger commisary an hour 1/2 from here that i can look at, but we wont make it there while the commisary is open for another few weeks. would it be ok in the mail if i had my mom get me some?

Karla- im registered on fitday, but havent used it yet. if i have time ill log my food in for tomorrow. id like to see the percentages. i decided to give my canned spinach to someone else. keep hearing nothing but bad stuff about it. ill have to get some fresh spinach this week sometime (i forgot to get some today).

VB- thanks for the encouragement. you are right about it being hard to stay positive, but i do try. if i look at the big picture i know i dont have it all that bad at all. sometimes things just get to me too much. gotta work on that.

[kkapp]

Jeni,
Monday is a new day and a new week. So hop back on the wagon. It will feel so much better.
We can motivate each other. Go to the gym in the morning and have an awesome workout. My weekdays are pretty structured, so I don't usually have a problem getting to the gym and eating healthy, I have my meals all packed to take to work, but on the weekends, it becomes more of a challange because I am not in my routine I am going to the gym at different times, and I am trying to find times to eat, and it never really works out how I hope.

Good luck this week... think of the great results... summer is coming.
Karla

[jeni5.0]

workout-lower body
(my gym buddy didnt show up today, but she had a good reason, oh well)

squats
ez bar 1x12
bp bar 1x12 (really off balance with this)
db 50lb 1x10
db 60lb 1x8
squats are getting frustrating because i know i can squat heavier than this, but i cant hold anything heavier. and i dont have a spotter. why does my upper body have to be so darn weak?!

high step ups
db 30lb 1x10 each leg
db 40lb 2x6 each leg
another situation where it hurts to hang on the weights. what are hand straps, or weight straps, or something? would they help me?

ham curls
40lb 1x12
50lb 2x6

superset with
leg extensions
35lb 1x12
40lb 2x6

calf raises
(stood on aerobic step and used smith machine)
no weight 1x12
bar + 50lb 1x10
bar + 55lb 1x8

cardio- just walked for 20 minutes at low speed


nutrition:
meal 1-milk, oats, protein, 1/2 banana (pre workout)
meal 2-milk, protein, 1/2 banana (shake-post workout)
meal 3- turkey and cheese sandwich, mac & cheese, apple
meal 4- turkey and cheese sandwich, almonds
meal 5- chicken salad with egg whites, cottage cheese, strawberries
meal 6- small, small bowl of cereal
also snacked on gummies today (emma-leighs recipe)

2048 cal
161 pr
185.25 net carb
63 fat (wow!) :(
11.75 saturated
35 fiber

water- 2 1/2 liters
soday- 2 cans diet md

not the best food choices today. im going to look on some other journals and try and plan out a better menu. we'll see if that works.

[kkapp]

Jeni,
First, congrats on going to the gym, even though you had to go it alone!!

Looking at your food plan. Are you eating regular cheese with those sandwiches? What kind of bread are you eating?
Mac and Cheese...usually high in fat.

Could you, have a turkey sandwhich and add some lettuce, tomatoe cucumbers etc. instead of cheese?
Could you add a lettuce salad? Chicken salad... are you using mayo or something else. How about some tuna, or grilled chicken breast. I made this spicy peanut chicken, recipe posted somewhere. I could get it for you. Great protein source and it is 6 servings, so you could eat it for a couple days. Also there is a turkey loaf that could be eaten for a few meals.

Meal #6... what kind of cereal and where is the protein in this?
It is could to eat the grain carbs in the morning, if you are working out then, and have more vegetable carbs in the evening. There are some good ideas in other people's posts, so if you have time you can read up on them.

I will talk again soon.
Karla

[jeni5.0]

hi, i dont know how to quote, so hopefully this wont be confusing.....

i eat 2% cheese, and i do have lettuce on the sandwiches. i will leave the cheese off today and see how it tastes. the bread is northwest reduced carb/whole wheat. (its real whole wheat, i checked the ingredients)

yah, the mac and cheese was a bad idea, it was kraft. i ate 1/2 cup. i havent had it in about 6 months, so i decided to make some.

the chicken salad is a lettuce salad with chicken on it. sorry for the confusion. its just lettuce, chicken, 2 egg whites, and 1T light ranch.
i do make tuna salad with a little miracle whip, a little relish, and egg whites.

i would love to try a new chicken recipe. could you get me the turkey loaf one also, or tell me where you found it? that would be great.

the cereal was a little less than 1/2 cup whole grain cereal (life) and 1/2 cup skim milk. usually i try to stay away from that at night, but sometimes ill eat it after work.

hopefully ill do better today. will post later. gonna go read your journal now, as well as a couple others. talk to you soon!

[kkapp]

jeni,
Just wanted to quickly touch base. I will post the recipe's tomorrow. It's getting late and I can't even type straight anymore!!!!
Karla

[jeni5.0]

rest day today

nutrition:

meal 1-yogurt
meal 2-skim milk, wh gr cereal, 1 egg, 1 egg white
meal 3-chicken, 1/2 mac & cheese
(i know,bad, i just cant make myself throw it away)
meal 4-turkey sandwich (just wh gr bread,turkey,lettuce), apple
meal 5-salad (chicken, lettuce, cottage cheese), strawberries
snack- almonds, 1/2 c healthy choice no sugar added ice cream

1588 cal
142 pr
147.5 net carb
44 fat
9 saturated
20.5 fib

except for low fiber i think i did pretty good today. need to add a little protein somewhere tho.

water-3 liters
soda- just one!!!

[jeni5.0]

workout- chest/triceps

pushups
3x12

superset with
tricep dips
3x12

incline bench press
bar only 1x8
bar + 5 lb 2x5
(these were very hard, need to work on em i guess)

rope pulldowns
40lb 2x8
45lb 1x6
(these were also very hard, dont know if its cuz i was tired from waking up early to work out or they were just weak from the dips, or both)

cardio
3 miles on treadmill- 2 walking, 1 running


nutrition

meal 1- skim milk, 1/2 c oats, 1/2 scp pr powder, 1/2 banana
meal 2- protein shake, 1/2 banana
meal 3- 1 egg, 3 egg whites,2 wh gr toast, 1 cheese (egg sandwich)
snack- 1/2 c mac & cheese, 1/2 pr bar
(i threw the rest of this away tonight, it was hard, but i did it)
meal 4-cereal, milk, couple strawberries, 2 egg whites
meal 5-chicken, lettuce, cottage cheese (salad), 1/2 c green beans

1796 cal
168 pr
161 net carb
42 fat
11 saturated
24.5 fib

water-3 liters!!!
soda- 2 diet md

[jeni5.0]

if you didnt read before, im going to try a new vegetable each week.

this week is LIMA BEANS.

[mommykuce]

Your getting there! Good job throwing away the mac and cheese! And make sure you throw it away in an outside garbage can. I have been known on really bad PMS days to throw away something that is such a weakness for me, but if it is on the top of the garbage and wrapped I would take it back out (I know its kind of gross). Cookie dough was always a famous one of mine!

[kkapp]

Hi Jeni,
I got the spicy chicken and turkey loaf recipes from Helene's journal, but I can't remember which post, so I will just give them to you:

Spicy thai chicken:
1.5 lbs. chicken chunks
3TBSP natural crunch peanut butter
1 Tsp or 1TBSP (depending on how hot you like it) thai red curry paste
1TBSP chopped onion

Saute chicken, add peanut butter, paste, small amount of water. Mix and then add onion. Makes 6 servings.

Each serving is...
Calories: 175
pro: 28.3
carb: 30
fat:5.5
fiber:1


Turkey loaf

1lb. lean ground turkey
2 egg whites
1/2c oats
1/2 c onion
1/2tsp garlic powder
1 TBSP dijon mustard
1/4 tsp ground pepper
1 tsp parsley

1 - 8 ounce can low cal tomato sauce

mix together, except for tomato sauce. Press in a loaf pan, sprayed with nonstick cooking spray. Top with tomato sauce. Bake at 350 degrees for 50 minutes. Makes 4 servings.

Each serving is....
calories 178
protein 30.1
carbs 9.3
fat 2.1
fiber 1.8

I hope you like these. The nice thing is you can make a pan, and they can be used for a couple meals.

Karla

[taifighter]

Your getting there! Good job throwing away the mac and cheese! And make sure you throw it away in an outside garbage can. I have been known on really bad PMS days to throw away something that is such a weakness for me, but if it is on the top of the garbage and wrapped I would take it back out (I know its kind of gross). Cookie dough was always a famous one of mine!

god bless you for posting that. I do the SAME thing. I always think of that seinfeld episode where george was caught eating the eclair out of the garbage. lol.

jeni, have you tried jicama, or cactus or swiss chard? I just added them to my veggie rotation and they're awesome!! i recommend them! :)

[jeni5.0]

thanks for the recipes karla. im sooo excited to add some new stuff to my diet. im getting really bored with plain old chicken. ill let you know how they go. i love that ill get leftovers, i dont really like to cook. mainly because i our kitchen is so freakin tiny i dont like to be in there. its smaller than our bathroom. we are moving soon, and a bigger kitchen with a dishwasher is a must.


Your getting there! Good job throwing away the mac and cheese! And make sure you throw it away in an outside garbage can. I have been known on really bad PMS days to throw away something that is such a weakness for me, but if it is on the top of the garbage and wrapped I would take it back out (I know its kind of gross). Cookie dough was always a famous one of mine!

its in a ziploc bad in the trash, dont worry, i wont get it out. dont want to go through the trauma of throwing away one of my fave foods again.:)
i wont be having macaroni and cheese again til i go home in may. that way i can have a little and leave it in my moms fridge. my brother can eat a whole box!


jeni, have you tried jicama, or cactus or swiss chard? I just added them to my veggie rotation and they're awesome!! i recommend them!

wow, i have only heard of the swiss chard, and thought it was a cheese. im not very cultured when it comes to food. i was never the one who cooked at home, but im a wife now, so i guess i better learn sometime.
i will write them down. the only problem is i only have a couple commisarys to shop at, and they dont have a lot of stuff like that. they dont even have spaghetti squash. but i will definitely look.
if they dont have it, those can be my new veggies of the week when i go home. :) i miss home....

[SC1]

Hey, Jeni. Just wanted to say hello. I love your new vegetable of the week idea! I'm going to give that a try myself.

I'm glad someone else has a mac and cheese weakness too. The velveeta shells and cheese is the one that gets me. I could resist it, but it's one of my husband's favorite foods! I'm going to have to exile it from the house because once it gets cooked there's no turning back!

[taifighter]

wow, i have only heard of the swiss chard, and thought it was a cheese. im not very cultured when it comes to food. i was never the one who cooked at home, but im a wife now, so i guess i better learn sometime.
i will write them down. the only problem is i only have a couple commisarys to shop at, and they dont have a lot of stuff like that. they dont even have spaghetti squash. but i will definitely look.
if they dont have it, those can be my new veggies of the week when i go home. :) i miss home....

hmm, commisary? maybe they won't have jicama. I had never even heard of it till I moved from PA to CA, so don't feel uncultured!!! it kind of the size of two fists, roundish and brown. (so descriptive, I know) well, even if you don't find it, i think your new veggie idea is great! good luck!

PS i miss home too :(

[jeni5.0]

workout- HIIT

i ended up getting 10 minutes of HIIT total from 25 minutes on the treadmill. i did a 5 min warmup, then HIIT for 6 minutes. i was going to quit, but decided i could do at least 2 more minutes. so after i walked for 4 min, i did 2 more min of HIIT and decided if i didnt make it to 10 id be mad at myself, so i finished off 2 more min. the last sprint and jog tho i had to do a little slower. then did a cooldown. but i got 10 min of HIIT which is more than before. yay!!

nutrition:

meal 1- oats, skim milk, strawberry protein powder
snack-1/2 protein bar (leftover from yesterday)
meal 2- turkey & lettuce sandwich, kiwi, hard boiled egg, lima beans
meal 3-protein shake - ch powder, skim milk, black cherry yogurt
meal 4- tuna salad, apple
meal 5- salad- lettuce, chicken, cottage cheese , sugar free jello
snack- 1/2 c healthy choice ice cream

1731 cal
170.95 pr
152.5 net carb
35 fat
9 saturated
24.5 fib

water- 3 liters
soday- one diet md

[jeni5.0]

PS i miss home too
are you in cali for school??


Hey, Jeni. Just wanted to say hello. I love your new vegetable of the week idea! I'm going to give that a try myself.

I'm glad someone else has a mac and cheese weakness too. The velveeta shells and cheese is the one that gets me. I could resist it, but it's one of my husband's favorite foods! I'm going to have to exile it from the house because once it gets cooked there's no turning back!
thanks- i decided i needed to branch out on my veggies and a new one a week would be a good way to do it.

kraft macaroni is my weakness. it wont be a problem anymore tho since the box i made was the last one in the house. i just wont buy anymore. i understand the no turning back thing. :)

[jeni5.0]

workout- back/biceps/some abs

deadlifts
ezbar + 5lb 1x10
ezbar + 10lb 2x8
ezbar + 15lb 1x8

one arm rows
10lb 2x10
15lb 1x8

lat pulldown w straight bar
50lb 1x10
60lb 2x8

one arm cable curl
20lb 2x8

cable bar curl
40lb 2x8

bicycle maneuver
3x35

nutrition:

meal 1-wh gr bread & pb, 1/2 c oats, 1 c skim milk, protein powder
meal 2-shake- banana, milk, ch protein powder
snack-cottage cheese, 1/2 c sliced peaches
meal 3-tuna salad & 1 cheese on 1 slice wh gr bread, green beans
snack-rice cake w sf jelly
meal 4-tuna on crackers, mixed nuts
meal 5-salad-lettuce, turkey,2 egg whites,light ranch
snack-rice cake, protein bar

2094 cal
179 pr
171 net carb
57 fat
18 saturated
24 fib

water-2 liters
soda- 2 diet md

[jeni5.0]

today was my cheat day. i went to a "slumber party" and had a peice of cake and a sub with white bread.

didnt go to the gym today. my workout was cleaning the house for about 4 hours. i hate cleaning. so glad its done, for now anyway.

[kkapp]

Hi Jen,
just checking back in to say "hi". I have a new veggie for you to try. I have become addicted to asparagus. I buy it frozen and then I grill it with a little olive oil. YUMMMMM.

How are the workouts going? Are you feeling stronger?
What calories are you shooting for and what ratios (protein/carb/fat)?

[jeni5.0]

I HATE THE COMISSARY!!! sure, its better than shopping in the german grocery stores since i wouldnt know what i was buying, but they never have stuff i need. today i went grocery shopping. they didnt have low fat cottage cheese or low fat yogurt, no diet mountain dew, and only 1 good head of lettuce (i go through 2 a week). im so frustrated. i can get by i guess without the cottage cheese and yogurt, but diet mountain dew (in a can) is like a cigarette to me. i dont smoke, but i feel soooo much better after i get a swig of my soda. i havent had one in 2 days and im going crazy.
anyway, tomorrow i have to drive to a different base about an hour 1/2 from here to do some car business, so ill check the comissary there.
dont like to complain, but this time i needed to. sorry.

hey karla- thanks for checkin in. ill definitely look for asparagus tomorrow. i didnt get a new veggie this week, i still havent tried my spinach. emma-leigh mentioned a pita/spinach pizza thing that i want to try. and im going to put some in a salad. i want to start adding it to all my salads, its better than iceburg lettuce im sure.

the workouts are going great. i do feel stronger, i am adding weight each week and pushing myself harder and harder.

im wanting to get between 1650-1900 calories/day. a lot of times it depends on when i wake up. i usually wake up around 10-11, so my cals are good then;but when i wake up at 7 to take my hubby to work, and stay up til 2am, i eat more. (which is what happened friday). but then today, i woke up at 12:45, and i know my calories are going to be too low. i want my ratios to be about 40-30-30, but emma-leigh told me not to worry about ratios too much.

sorry everyone for writing a book

[jeni5.0]

my smiley was supposed to be at the end of my post. oops.

[jeni5.0]

workout-legs/shoulders
usually this is split between 2 days, but i cant go to the gym tomorrow.

squats
bb 1x10
bb+5lb 1x10
bb+10lb 1x8
bb+15lb 1x6

walking lunges
no weight 3x15

calf raises
no weight 3x20

military press (standing)
ezbar 1x12
ezbar+5lb 1x12
ezbar+10lb 1x12
ezbar+15lb 1x8

reverse flyes
8lb 1x12
10lb 2x10

walked for 10 minutes and stretched

nutrition:

i started the day off great, then had way too many carbs at night. not gonna post my meals, partly because im tired and want to go to bed, and partly because im embarrassed for my bad decisions in the evening. i ate all clean foods today, but i didnt get enough protein.

1821 cal (WAY more than i thought)
132 pr :(
208 net carb :(
39 fat
13 saturated
29 fib

water-2 liters
soda- just a few drinks of my husbands diet pepsi and diet sprite

ugh, i hope ill do better tomorrow.....

[mommykuce]

I just have a question for you. I see you use the EZ Bar for a lot of stuff like Deadlifts- does it work something different than a straight bar? I use it for bicep curls cause the hand postion is different- your palms kind of face in.

And I love spinach- you can use it so many different ways and is sooo easy to make.

[kkapp]

I love spinach too, usually raw. If they don't have it in the comissary. Do they have a subway over there? They make a chicken and spinach salad, and I just put the good veggies on it, and add my own salad dressing.

It sucks that your commissary doesn't have a lot of the foods you are looking for!!!

How long are you in Germany for? Are you going to move back stateside anytime soon?

[jeni5.0]

does it work something different than a straight bar?
im pretty sure it works the same, i just use it because the straight bars are about 40 pounds and i am only up to about 35 pounds in the deadlifts. im still working a lot on form, and am actually scared of upping the weight too much because i have a bad back anyway. but, i use the ezbar because it weighs about 20 pounds. plus, the straight bars are sooo long and its hard to balance sometimes.


How long are you in Germany for? Are you going to move back stateside anytime soon?
i will be living in germany until december 2006. BUT, we just bought plane tickets to go home for 2 weeks may 10!!!!! :):):):) im so excited.

yes, there is a subway here. usually the commisary has spinach tho. luckily i had to go to a base farther away yesterday so i went to the commisary there and found everything i was looking for , except diet mountain dew. they have a bigger selection there because its a bigger store.

[jeni5.0]

hi everyone- i have been very busy the past few days, and now i have to go to work. ill post my workouts (well, just one because of my schedule:( )and nutrition tonight and catch up, hopefully. talk to you all soon.

[taifighter]

hey jeni!!
I have this terrible habit of checking on ppl's journals and then forgetting to come back!!
How was your weekend? I didn't realize the last time I posted you are in GERMANY!! You've probably already addressed this, but how is the gym situation over there? I'm am SO impressed that you are working towards your goal in an unfamiliar place! Go you!!! :D

I use the EZ bar for my deadlifts too, mostly cause at my gym they are spread throughout the weights, so you can have a 20lb straight bar and a 65lb EX bar, etc...

How is your veggie adventure going?? DId you like lima beans?

PS. I moved to cali when my bf got a job w/ the Navy. I feel kind of bad saying I miss home cause I LOVE california, and I've always wanted to live here...but no amount of palm trees or ocean brings your family here!!! I'm so glad you are getting to visit home!!! I have a dear friend in the army stationed in Germany as well. He was in Iraq for a long time, just got back to Germany in the last six months....

[jeni5.0]

hi taifighter- i know a few people in the army over here to, but i havent been able to go see them so far. where is your friend? i mean which base?

i do like the lima beans. i will buy them again. i havent been able to have a new veggie this week. i havent been able to do anything this week. i hve just been so so busy.

the gym situation?? really sucks. but its definitely better than nothing. ill try to get a couple pictures and post them. its so so so tiny, its in a basement, there are spiders (spiders make me want to cry because of how scared i am of them), alot of times there are about 15 german guys down there that dont wear deoderant.... but, like i said, better than nothing. and sometimes ill get the gym to myself, i love that. oh, my husband is stationed at a german base, not a U.S. base. the gym at the U.S. base is awesome, but i live 40 minutes from there.

[taifighter]

hi taifighter- i know a few people in the army over here to, but i havent been able to go see them so far. where is your friend? i mean which base?

i do like the lima beans. i will buy them again. i havent been able to have a new veggie this week. i havent been able to do anything this week. i hve just been so so busy.

the gym situation?? really sucks. but its definitely better than nothing. ill try to get a couple pictures and post them. its so so so tiny, its in a basement, there are spiders (spiders make me want to cry because of how scared i am of them), alot of times there are about 15 german guys down there that dont wear deoderant.... but, like i said, better than nothing. and sometimes ill get the gym to myself, i love that. oh, my husband is stationed at a german base, not a U.S. base. the gym at the U.S. base is awesome, but i live 40 minutes from there.

You poor thing!! I didn't mean to, but I had to laugh out loud when you mentioned the 15 sweaty germans. At least now when you come back to the states you won't be like I was in the gym, all timid and afraid to pick up some other guy's weights :P do they have a decent amount of equipment?
What an experience!!

i'm not sure where my friend is stationed, to be honest, I talk to him sporadically, but I think he's on a US base. Right now I'm worried about him, he's been overseas for 2+years and was in Iraq for nearly a year. He should be sent home August 11th, but like they've but a some sort of "hold" on all troops starting July 31st which means he'll have to stay with his troop another 18 months AND probably go BACK to iraq. Last i heard he was trying to find a loophole for those 11 days but I'm not sure if he could!! anyway, didn't mean to write a novel about my friend!!

I DID want to say I'm doubly impressed with your workouts and diet, considering your situation! If you can lift in a spider-filled smelly gym, then I shouldn't EVER complain about mine!!!

[jeni5.0]

hello everyone again-
just wanted to say i havent stopped "dieting" and working out, i have just been very very busy. its been six days now and ive only been able to make it to the gym once. it will be 7, but hopefully ill be back to the gym saturday. this sucks. i have been trying to do good on nutrition, but since i havent been home hardly at all and never had time to prepare food for the week its been hard. ive been writing stuff down, but im only going to post the totals of each day or else this will just get wwaaayyy too long.

crap, i have to go find my stuff and add it all up. ill post in a little bit.
i hope to be back in the swing of things by saturday (cross your fingers).

oh, and some news. i know i already said this, but i am going home may10-23!!!! yay! :) also, we bought a car on 3-4 and FINALLY got to pick it up monday! its a 2004 mustang V6. this is our third mustang, however the other 2 are in the states.

also, i have some pictures of me, and i want to get some of my gym. they will be posted as soon as my husband has a chance to do it since i dont know how.

[jeni5.0]

March 14
1734 cal
120 pr
142 carb
55 fat
15 sat
32 fib

march 15
1284 cal
105 pr
158 carb
24.5 fat
6 sat
23 fib

march 16
1723 cal
142 pr
182 carb
36 fat
11.5 sat
23.5 fib

march 17
1317 cal
88 pr
145 carb
35 fat
7.5 sat
23 fib
(plus easter candy, 2 cheetos, 3 crackers, 1 twizzler)


ive been preparing a lot of food today for the week. i cooked chicken, cut up lettuce, hard boiled eggs, made tuna salad, made jello, filled up all my water bottles, etc.
AND, i think i might be able to make it to the gym today, well, tonight. im so excited. i will at least be able to go 3 days in a row i hope.

im also gonna try to catch up on everyones journals this weekend. sorry for not bein around....

[jeni5.0]

workout-chest/tri

bench press
bar only 1x10
bar+5lb 1x6
bar+10lb 1x6
bar+15lb 1x4

incline bench press
bar only 1x8
bar+5lb 2x6
(these are so hard for me)

overhead rope(rope pullover)
35lb 1x10
40lb 2x6

bar pulldown(palms facing up)
40lb 1x10
45lb 2x6

the triceps were a little easy, i think i could have went up a bit more.

cardio-hiit
got 6 1/2 minutes total hiit. its less than i could usually do, but i think the fact that i didnt have good pre workout nutrition and that i havent done it in over a week may have played a part in me being so tired. its ok tho, it will get better quickly.

nutrition:
meal 1-cereal,sk milk,2 egg whites, apple
snack-mixed nuts, sk milk
meal 2- tuna salad sandwich, strawberries
meal 3-peas,sugar free jello, salad-lettuce, chicken, cottage cheese
snack-low carb muffin
meal 4-black cherry chocolat protein shake-sk milk, bl cherry yogurt, ch protein powder

1532 cal
167 pr
141 net carb
42 fat
9 sat
24 fib

water-almost 2 liters
soda-2 (both diet)

[jeni5.0]

hello!!!
finally im back to a halfway sane schedule. so ill be posting workouts and nutrition again. i am going to be working very hard until may 10, the day i fly home. im going to change things up a little bit. but first i have some questions. ill be asking them also in the regular forum so more people will see them.

1-do you think i should weights one day and cardio the next, etc....?
m-weights, t-cardio,w-weights, th-rest, f-weights, sa-cardio,su-weights,m-rest

2-do you think i would benefit from carb cycling to lose fat? and if so, do you know of any good articles i could read so i do it right?

ive been doing my nutrition sortof halfass up until now, so please keep coming with the advice. any advice on my workouts are very welcome also.

thanks!!

[jeni5.0]

workout- shoulders/abs

db press
8lb 1x12
10lb 1x12
15lb 1x6

saxon side bend
3lb in each hand
2x12 each side

front raise/lateral raise
8lb 2x8 each exercise

external rotation
8lb 2x12 each side

crunch
2x20

crosss body crunch
2x20

lower leg lift
2x20


nutrition:

meal 1-oats, milk, protein,1 egg, 1 egg white
meal 2-protein shake (milk, banana, protein)
meal 3-baked beans, chicken
meal 4-pb & j sandwich (whole wheat bread, sugar free pb & j), apple
meal 5-chicken, green beans, corn
meal 6-ff hotdog, cheese stick, jello

1569 cal
143 pr
149 net carb
35 fat
10 saturated
33 fib

water-2 liters
soda- 1 diet mountain dew

[jeni5.0]

workout-lower body
i decided to do legs today since i may not be able to go to the gym tomorrow and i take a rest day after legs anyway.

single leg squats
ez bar 1x12
ez +5lb 1x10
ez +10lb 1x10
ez +15lb 1x8

deadlifts
ez +5lb 1x12
ez +10lb 1x10
ez + 15lb 1x8

leg press
120lb 3x10
toes pointed in, out and straight

calf raises with smith machine
55lb 2x12

nutrition:

meal 1-milk, wh gr cereal, cottage cheese, peaches
meal 2-shake-milk, protein, banana
meal 3-ff hotdog, 1 bread, 1 cheese, yogurt
meal 4-turkey sandwich, strawberries
meal 5-green beans, salad-lettuce, spinach, chicken,lt ranch
meal 6-1/2milk, 1/2 cereal, mixed nuts
snack-ff sf jello

1301 cal
115 pr
114.5 net carb
35 fat
7.5 saturated
25.5 fib

water-2 liters
soda-1 diet mountain dew

i know my calories are too low, as well as protein. its hard to eat a lot when i dont drag myself out of bed until 11am. (i work late). ill work on it tho, i want to start getting up at 10am at the latest. then ill work up to 9-9:30.

[jeni5.0]

any advice on the above questions??
(cardio on seperate days of carb cycling)

[Krissypoo]

1-do you think i should weights one day and cardio the next, etc....?
m-weights, t-cardio,w-weights, th-rest, f-weights, sa-cardio,su-weights,m-rest


This is a VERY good idea. If you decide to lift and do cardio on the same day, try to seperate them...cardio in the AM, lift in the PM or the other way around



2-do you think i would benefit from carb cycling to lose fat? and if so, do you know of any good articles i could read so i do it right?

As I understand it, carb cycling works very well. Search on bb.com for articles. I'm sure you will find plenty of information there.


ive been doing my nutrition sortof halfass up until now, so please keep coming with the advice.

I noticed...you can do better though! Drink more water, first of all. 2 liters is not enough. Drinking lots of water will help with fat loss. Try to drop the soda, diet or not.And try to taper your carbs in the evening. Eat for what you are about to do. If you aren't about to perform strenuous exercise, you don't need a lot of carbs. If you are, eat up! ;) Are you using fat free milk? If not, try to do so...

Gosh, I sound bossy. I hope you don't take offense to any of it!

[aprilai]

hi jeni!

i agree with kris - you should space your cardio and lifting session about 6 hours apart. keep your work out sessions under 45mins because after that your body releases a hormone that's detrimental to your muscles and body.


meal 4-pb & j sandwich (whole wheat bread, sugar free pb & j), apple
meal 6-ff hotdog, cheese stick, jello


try sprouted grain bread instead or pumpernick [i think i spelled this wrong! but i hope you get the idea =D emma talks about this bread often] they are much better.

i would also drop the fat free hot dog...and go for real meat.

there are many ways to add more protein to your diet by the use of whey powder.

instead of eating just plain jello, add whey powder to the mix and refrigerate it. instant way to add more protein!

also for this meal


meal 6-1/2milk, 1/2 cereal, mixed nuts

i would add half a scoop of whey to the cereal.

hope that helps! good luck with your new diet and workout plans!

[taifighter]

hey, you are back! woohoo!!

Absolutely seperate your cardio and your weights. If you MUST do them in the same workout, never do your cardio BEFORE. Also, you shouldn't be able to do HIIT in the same workout as weights. Its just too taxing. Better to stick to steady state for a short period of time. IMO, the best thing to do is 45-60 minutes of weight training, and 20 minutes of HIIT. Either 6 hours apart or on seperate days altogether. And don't forget to get a rest day or two!!!!

As for your diet, carb cycling is very effective...you can try carb tapering too...where you eat the majority of your carbs in the first few meals of the day, with none in the last 2 or 3 meals. Thats an easy way to reduce your carbs on a daily basis. Make sure that you up your fats when you do a low carb day, to compensate. Stick with cleaner fat sources, like natty PB, flaxmeal, avocado, oily fish (salmon) or fish oil caplets!!

GRRREAT WORK so far Jeni!!! I'm glad to see you're back and ready to press on!!! I'm here for you ;)

[jeni5.0]

hi all- thanks for all the great advice.
about the carb tapering, i can try to do that on rest days and days i workout in the daytime, but sometimes i have to go to the gym after work around 10pm. if i cant taper everyday should i just carb cycle? or do you think i could do both?

[quote]Try to drop the soda, diet or not.[quote/]
im working on dropping the soda. i used to drink 3-4 a day, now ive gotten down to one at work. next step is one every other day. i do love diet md tho, it actually helps me calm down at work and puts me in a better mood if im stressed out.

[quote]Are you using fat free milk?[quote/]
yup, i do drink skim milk...

[quote]Gosh, I sound bossy. I hope you don't take offense to any of it![quote/]
you arent bossy at all. i need to learn. :)

[quote]try sprouted grain bread instead or pumpernick [quote/]
i wrote these down and will look for them. i can ask the bakery also. its very hard to get whole grain bread here tho because they only have two kinds and are out of it alot. i usually buy extra and keep a loaf in the freezer. maybe the bakery would have some. cross your fingers!

aprilai- you also mentioned putting whey powder in the jello and cereal. what kind? is it flavorless? my powders are chocolate, strawberry and vanilla; and dont mix well unless blended (except in my oatmeal).
ill drop the hotdogs also.

hi taifighter-
i never did cardio before weights. its just getting harder to be at the gym for a long period of time so i decided to try and seperate cardio and weights to different days. also, this way if i cant make it to the gym one day, i can do a cardio session after work and not be up too late.

about the fish, not a big fan, but im trying. i found one i like in the frozen section. its gordons lemon pepper some kind of fish. i also eat tuna. ive been thinking about taking the fish oil caps just for more good fats(i think omega 3's???). any good brands or does it matter?

wow, thats long. thanks again ladies!! i really really appreciate all the help.

[jeni5.0]

oops, none of my quotes worked. :( wonder what i did wrong. hopefully you all can still follow easily....

more on carb cycling/tapering-

i read that low carb would be weight x .5, med carb is weight x 1 and high carb is weight x 1.5. is that right?
and then days would be low, med,med, high, low....??

also, right now i count net carbs (just the carbs-fiber). should i start counting all carbs?

[Krissypoo]

The foward slash needs to go before the word "quote" on the ending quote. [ / quote ] without the spaces, of course!

I think that carb cycling would be better if you can't taper everyday, especially if you train at various times of the day. I count all carbs, but I never thought about not counting fiber carbs. I will look into that more.

April, I promise that I am not trying to step on your toes. Please forgive me if it seems that way! April mentioned the Jello...I use the pudding and put vanilla powder in it. That's pretty good, actually. It has a few carbs, 25 calories per serving. All in all, it's not bad. Also, the bread she mentioned is pumpernickel. It's got an interesting flavor, quite strong...but good.

[jeni5.0]

ooohhhh, slash before quote. got it.

ive made my own protein pudding before. i used sf ff banana pudding with chocolate protein powder. soooooo good!

[jeni5.0]

workout- recovering from leg day- ouch

nutrition-

meal 1-oats, skim milk, strawberry protein
meal 2-cottage cheese, peaches
meal 3-turkey sandwich with 1 slice cheese, apple, green beans
meal 4-spinach, 2 egg whites, light ranch,wh gr bread, pb
meal 5-chicken, strawberries
snack-sf jello, mixed nuts

1492 cal
132 pr
111 net carb
48 fat
9.5 sat
30 fib

water- 2 1/2 liters
soda-1

i made myself get up at 10am today (i set the alarm for 9), that helped me a little with calories. not alot with water tho. im gonna drink at least 3 liters tomorrow!!

oh, just wanted to tell you all im going to london saturday. yay!! me and 8 other girls, just for a day to see some shows and do some sightseeing. my husband and i will go back for a weekend sometime in the future. im excited.

also, as soon as i can get my hubby's help, ill post some pictures (of me).

[VanillaBean_21]

workout- recovering from leg day- ouch

nutrition-

meal 1-oats, skim milk, strawberry protein
meal 2-cottage cheese, peaches
meal 3-turkey sandwich with 1 slice cheese, apple, green beans
meal 4-spinach, 2 egg whites, light ranch,wh gr bread, pb
meal 5-chicken, strawberries
snack-sf jello, mixed nuts

1492 cal
132 pr
111 net carb
48 fat
9.5 sat
30 fib

water- 2 1/2 liters
soda-1

i made myself get up at 10am today (i set the alarm for 9), that helped me a little with calories. not alot with water tho. im gonna drink at least 3 liters tomorrow!!

oh, just wanted to tell you all im going to london saturday. yay!! me and 8 other girls, just for a day to see some shows and do some sightseeing. my husband and i will go back for a weekend sometime in the future. im excited.

also, as soon as i can get my hubby's help, ill post some pictures (of me).


C'mon girl...eat more. Make me jealous! LOL

I can't wait to see pics!

[taifighter]

LONDON!?! awwww awesome!! But, only for a day? Thats a lot of flying for 24 hours worth of trip...but then again its LONDON, I'd do it ;)

can't wait to see the pics too!!

And I second VB...gotta get those cals over 1500 girl!!! Eat to lose!! :D

[aprilai]

kris- no worries =) it's great that you're providing further advice!

jeni -oh yeah i feel the same way as you after a leg day. you might want to try some active recovery [some of them are 20 mins low intensity cardio, contrast showers or general physical preparedness] to help with the soreness.

i'm so jealous of you going to london!! have a FUN TIME THERE!!

[kkapp]

Hey jeni-
good to see you back... Just a short note to say hi and Have fun in london...

[jeni5.0]

oh man! i stayed in bed til 11 again today. ive got to get a schedule! it wouldnt be such a big deal but i want my calories up to at least 1600 and its hard to do that with less hours in my day.

ill be doing active recovery on the treadmill today. usually my legs hurt for two days after my leg workout, so i rest the day after, and start upper body weights 2 days after with some walking. tomorrow ill run again.

the flying to london is only 2 1/2 hours. but then a 90 minute train ride. oh well, i usually wouldnt do that either, but someone else did all the planning and it should be fun. we probably wont go to sleep at all tho. thats gonna mess me up for a couple days.

im off to the gym now. chest and triceps. yay!

[Krissypoo]

oh man! i stayed in bed til 11 again today. ive got to get a schedule! it wouldnt be such a big deal but i want my calories up to at least 1600 and its hard to do that with less hours in my day.

Jeni, don't stress it! You will get into a routine and do it without even thinking about it. Give yourself time, get enough rest, and your body will adjust. How much sleep do your normally get per night?



ill be doing active recovery on the treadmill today. usually my legs hurt for two days after my leg workout, so i rest the day after, and start upper body weights 2 days after with some walking. tomorrow ill run again.

Rest is good! Those are very smart choices. :)



the flying to london is only 2 1/2 hours. but then a 90 minute train ride. oh well, i usually wouldnt do that either, but someone else did all the planning and it should be fun. we probably wont go to sleep at all tho. thats gonna mess me up for a couple days.

Have fun!!!!!! That is going to be a blast, I bet! Going away is always good.

[VanillaBean_21]

oh man! i stayed in bed til 11 again today. ive got to get a schedule! it wouldnt be such a big deal but i want my calories up to at least 1600 and its hard to do that with less hours in my day.

ill be doing active recovery on the treadmill today. usually my legs hurt for two days after my leg workout, so i rest the day after, and start upper body weights 2 days after with some walking. tomorrow ill run again.

the flying to london is only 2 1/2 hours. but then a 90 minute train ride. oh well, i usually wouldnt do that either, but someone else did all the planning and it should be fun. we probably wont go to sleep at all tho. thats gonna mess me up for a couple days.

im off to the gym now. chest and triceps. yay!

Don't stress about the 1600. I exactly how you are feeling though. Just add little things during the day like a banana, and extra tablespoon PB, Walnuts, etc. Those types of things will deff get your calories up. :) Once you start eating more you will feel better. When mine were up I was feeling great..kinda slipped back now but I'll get back up there again. :)

You wanna know what funny? I did DL's on Tuesday and today is the first day I can feel soreness in my Hammies! LOL

Have fun in London. :)

[jeni5.0]

workout-chest/tri

cable crossovers
20lb 1x10
25lb 1x8
30lb 1x6

bent arm db pullover
10lb 1x10
15lb 1x10
20lb 1x10

close grip bench press
ezbar+5lb 1x10
ezbar+10lb 2x10

one arm cable extensions
20lb 1x10
25lb 1x8, 1x6

walked on the treadmill for 10 minutes and stretced legs. still sore today.

nutrition:
meal 1-cereal, skim milk, cottage cheese, peaches, pb toast
meal 2-shake- protein, yogurt, skim milk
meal 3-1/4 c oats, protein, strawberries
meal 4-lean burger patty with cheese, salad with lettuce, spinach,light ranch
meal 5-tuna salad
meal 6-jello, 2 egg whites

1459 cal
148 pr
116 net carb
36 fat
11 sat
13.5 fib :(

water-3 liters!!
soda- 2 drinks of my husbands diet coke

im really proud of my water and soda intakes, but my cals are still low and my fiber is wwaaaayy too low. i try to get at least 25g a day.

[jeni5.0]

I did DL's on Tuesday and today is the first day I can feel soreness in my Hammies!
gotta love that doms! (yah right)

if i take any cool pics in london ill try to post some. im so excited. i had to spend 20 euro tho today to switch names on my ticket. my friend bought all the tickets and put my married name on the ticket, but my passport says my maiden name. the only id this airline takes is passports. so i spent like 10euro on the phone call, and then 10 euro for them to change it. i have to go fax them my military id card and marriage license also. ooohhh, such a hassle. i just hope everything works out.

ill catch up on everyones journals on sunday or monday. my schedule is packed today and i wont be here tomorrow :). talk to you all soon!

[jeni5.0]

geez!! taking a day off really screws me up. im finally back on track today thank goodness. going to london really messed up my schedule. over 48 hours i got a total of maybe 4 hours sleep.

but, i had a lot of fun, and took a lot of pictures. ill post them later, but you have to go through the list and click on each one. kindof frustrating and takes a lot of time. especially cuz i took about 50 pics. but you can look through if you want. ill also post some pictures of me. maybe. i always say that and then my husband cant help me for some reason or another.

anyway- will post workout and nutrition and pics later. missed you guys!!

[Krissypoo]

geez!! taking a day off really screws me up. im finally back on track today thank goodness. going to london really messed up my schedule. over 48 hours i got a total of maybe 4 hours sleep.

but, i had a lot of fun, and took a lot of pictures. ill post them later, but you have to go through the list and click on each one. kindof frustrating and takes a lot of time. especially cuz i took about 50 pics. but you can look through if you want. ill also post some pictures of me. maybe. i always say that and then my husband cant help me for some reason or another.

anyway- will post workout and nutrition and pics later. missed you guys!!
Glad to see you back! Don't worry about those days off. When you work hard, you deserve to treat yourself sometime. As long as you get back on track...and get some sleep! Dang, girl!

Glad you had a good time! :) You're a globe trotter! And post pictures, too. We'd love to see. Why maybe on pics of you? We are all family, no one is going to criticize you in case that is what you were worried about.

Can't wait to see the pictures! I've never been to London.

[jeni5.0]

Why maybe on pics of you?
its a maybe because my husband has to do it. i dont know how. i got the link of the london pics in my email, so i can post those, but he has to put the pictures on the computer and all that. and not freakin tonight cuz i got home too late from work and the gym. darnit!!!! i really will get them up here soon. shoot, by the time i do i may have more. :)

well, heres the london pics. but like i said, its a list of pictures, not thumbnails, and there are alot.

aaaahhhh!! nevermind, its not a link i can copy and paste. darn computers!!
sorry all, hopefully tomorrow or at least friday. :(
ill just post my boring old nutrition and workout i guess.

[jeni5.0]

workout: shoulders/abs

military press
ezbar + 5lb 1x12
ez +10lb 1x12
ez + 15lb 1x10

bent arm lateral raise
8lb 1x12
10lb 2x10
these hurt my hands for some reason

ssllloooooowww crunches
bicycle
reverse crunches

hiit 8 minutes

nutrition:

meal 1-oatmeal, protein, milk;apple
meal 2-egg white, sandwich-turkey, miracle whip
meal 3-cottage cheese, peaches
meal 4-tuna salad, carrots
meal 5-dry cereal (for carbs before workout),
salad-spinach,lettuce,chicken,lt ranch
meal 6-peice of bread with margarine(for more carbs after workout)
shake- banana, milk, protein

1839cal
160pr
191 net carb
39 fat
9 sat
25.5 fib
is that too many carbs?

water-2 1/1 liters
soday-1

i also bought 2 new tank tops and a skirt today! just for the record...:)

[jeni5.0]

ok, i think i figured something out. i picked a few pictures, and will post them now hopefully.....

double decker bus we toured on
http://www.mustangmods.com/data/602/london3.jpg
what everyone thinks is the london bridge
http://www.mustangmods.com/data/602/london6.jpg
pretty view
http://www.mustangmods.com/data/602/london19.jpg
me and big ben or bend or something, you'd think id know
http://www.mustangmods.com/data/602/london24.jpg
http://www.mustangmods.com/data/602/london25.jpg
pretty view plus the london eye
http://www.mustangmods.com/data/602/london32.jpg
westminster abbey
http://www.mustangmods.com/data/602/london34.jpg
the tube
http://www.mustangmods.com/data/602/london41.jpg
busy london
http://www.mustangmods.com/data/602/london48.jpg

we didnt have time to see the crown jewels or the palace or ride "the eye", but my hubby and i are definitely going back, so ill see it all then.

hope this works.

[kkapp]

Cool pics, Jen... I hope you had a great time!!! I've never been there... maybe some day!!

Way to get your calories up... you were eating pretty low there for a while. Keep it up

[jeni5.0]

thanks karla, ill try to keep my cals up.

[jeni5.0]

workout: lower body

squats
bb 1x12
bb+10lb 1x8
bb+15lb 1x8
bb+20lb 1x8

high step ups
30lb 1x10
40lb 2x6

ham curls
4olb 1x12
45lb 1x8
50lb 1x8

calf raises
(using smith machine)
40lb 1x8
55lb 1x8

seated calf raises
5lb 1x8
10lb 1x8

10min walking on treadmill-stretch


nutrition:
meal 1-cereal, milk, cottage cheese, peaches
meal 2-luna bar
meal 3-turkey sandwick plus cheese
meal 4-tuna salad, strawberries
meal 5-apple,salad-lettuce, spinach, chicken, lt ranch
meal 6-egg white, shake-protein, milk, banana
meal 7-1/4 c oats, 1/4 scoop protein, 1/2 c milk

1802.5 cal
162pr
190net carbs
37fat
10sat
24.5fib

water-3 liters
soda-1 diet md

[Krissypoo]

Great photos! Looks like guys had a really good time! :)

I see you keeping those calories up AND drinking more water. Go Jeni!!! Keep up the good work and keep pushing harder!

[jeni5.0]

i havent been doing very good on trying a new vegetable each week, but this week im going to try kidney beans.

[VanillaBean_21]

Don't worry abouting not trying a new veggie. You stay focused on keeping those calories up! Don't you already feel better with more food? I ate 1800 yesterday and I could see the difference in my workout! :eek:

Your doing great!

--Heather

[jeni5.0]

no workout today unless you count running errands all day a workout. well, i was pretty tired after i was finished. anyway.....

nutrition
my food today is really screwed up, but for being away from home all day long i dont think i did too bad.

meal 1-oats, milk,protein, kiwi, 2 1/2 egg whites
meal 2-luna bar, banana
meal 3-salad-lettuce, chicken, light ranch
meal 4-cottage cheese, peaches,bread,pb
meal 5-cereal, milk
meal 6-strawberries, turkey sandwich plus cheese
meal 7-luna bar

i had to bring a sandwich and strawberries with me from home, and i had to buy my own ranch from the commisary to take with me into a restaurant. the place we went has NO light dressing. i know the luna bars are bad, but they were the best choice, promise.

1724cal
120pr (eeek)
200net carbs (eeeeeeeeeeeekkkk)
37fat
12sat
32fib

at least my cals, fat and fiber were good.
water-back down to 2 liters
soda-too much

[VanillaBean_21]

1724cal
120pr (eeek)
200net carbs (eeeeeeeeeeeekkkk)
37fat
12sat
32fib

at least my cals, fat and fiber were good.
water-back down to 2 liters
soda-too much

Whats wrong with 120g protein? Carbs are fine hun!

You ate fine!

[jeni5.0]

vb- i just think my protein is too low and my carbs are too high. i think im just still scared of carbs. (i did atkins for a year). so 200 is fine?

[terracotta]

vb- i just think my protein is too low and my carbs are too high. i think im just still scared of carbs. (i did atkins for a year). so 200 is fine?

Yep. Bump heather. Your carbs are fine. You weigh about 160. So try to get about 1 gram of protein per pound (unless you have some weight to lose). The saturated fat is high but that's from the dressing.

edit: ( I saw this from before. This is really good. Aim for this.)

1839cal
160pr
191 net carb
39 fat
9 sat
25.5 fib

[jeni5.0]

workout-chest/tri's

bb bench press
8lb 1x12, 10lb 1x10, 15lb 1x8, 20lb 1x8

incline bb bench press
same as above

tricep dips
3x16

i ran out of time for my last tricep exercise, ill just do it next week.

nutrition:

meal 1-2 toast, yogurt, 2 egg whites
meal 2-peice of bread(for carbs after workout), shake-protein, milk, banana
meal 3-broccoli, chicken sandwich
meal 4-atkins bar

dont yell at me please.... my cals are really really low because i didnt wake up today until almost 1pm.
i also ate a cheese stick and some black beans, so that brings it up a little bit anyway.

1359 cal
119pr
127net carb
29fat
12 sat
27 fib

i will never eat another atkins bar. out of 11 grams of fat, 8 were saturated. should have looked at that before i ate it. anyway thats why the sat fats are so high.

water-dont know, about 2-3 liters
soda-one glass at a restaurant

[terracotta]

workout-chest/tri's

bb bench press
8lb 1x12, 10lb 1x10, 15lb 1x8, 20lb 1x8

incline bb bench press
same as above

tricep dips
3x16

i ran out of time for my last tricep exercise, ill just do it next week.

nutrition:

meal 1-2 toast, yogurt, 2 egg whites
meal 2-peice of bread(for carbs after workout), shake-protein, milk, banana
meal 3-broccoli, chicken sandwich
meal 4-atkins bar

dont yell at me please.... my cals are really really low because i didnt wake up today until almost 1pm.
i also ate a cheese stick and some black beans, so that brings it up a little bit anyway.

1359 cal
119pr
127net carb
29fat
12 sat
27 fib

i will never eat another atkins bar. out of 11 grams of fat, 8 were saturated. should have looked at that before i ate it. anyway thats why the sat fats are so high.

water-dont know, about 2-3 liters
soda-one glass at a restaurant

Yes those atkins bars are awful. It would be better to have toast with pb than an atkins bar. Anyways. Why did you wake up so late? If you were up 3 hours later yesterday then you should have eaten another 300 calories then. Aim for an average of 250-300 calories for every 3 hours you are awake.

[jeni5.0]

hi terracotta-
thanks for the input. i do have some weight to lose. i am at about 156 now. where should my carbs be to lose weight? ive been thinking about carb cycling. not sure tho, my schedule makes it hard to eat regularly and clean without all the details of carb cycling. i dont know, its a thought.

the 250-300cal every 3 hours is a good rule. ill keep that in mind.

Why did you wake up so late?
i was up really late the night before. usually i make myself get out of bed if i see that its after 10am, but i just couldnt do it.

oh, i had an atkins bar because i wasnt home and thats about all the gas station had besides candy or something with 45 carbs in it.

thanks again....

[jeni5.0]

workout-cardio

today i just ran/walked on the treadmill. i was really tired but wanted to run, so i just ran 4 minutes, walked 2,etc. i ran a total of 20 minutes.

nutrition-

today was my cheat day. i have no idea what my totals are, but i know the calories are up from yesterday. less than 1800 im sure, but more than yesterday. i ate clean all day except for 2 fig newtons and some reeses pb cup ice cream. good cheat.

"see" you tomorrow!!

[jeni5.0]

workout- back/biceps

seated row
50lb 1x12, 60lb 1x8, 70lb 1x8
one arm row
10lb 1x10, 15lb 2x6
low back extensions
no weight, 3x12
bicep curl
10lb 1x10, 15lb 2x6
hammer curl
8lb 1x12, 10lb 1x10

nutrition

meal 1-cereal, milk
meal 2-no shell taco bowl
meal 3-cott cheese, peaches, 1/2 harvest bar
meal 4-tuna sandwich, 2 hb eggs
meal 5-chicken, green beans, apple
meal 6-protein shake with banana,1/2 harvest bar

1767 cal
161 pr
187 net carb
36 fat
8 sat
28 fib

water-3 liters
soda-none :)

im starting to not like my protein shakes. i used to love strawberry, now i have to force it down. i hope my taste for it comes back. luckily i like chocolate. i think i did good today!! would like a little more fiber tho.

[Krissypoo]

workout- back/biceps

seated row
50lb 1x12, 60lb 1x8, 70lb 1x8
one arm row
10lb 1x10, 15lb 2x6
low back extensions
no weight, 3x12
bicep curl
10lb 1x10, 15lb 2x6
hammer curl
8lb 1x12, 10lb 1x10

nutrition

meal 1-cereal, milk
meal 2-no shell taco bowl
meal 3-cott cheese, peaches, 1/2 harvest bar
meal 4-tuna sandwich, 2 hb eggs
meal 5-chicken, green beans, apple
meal 6-protein shake with banana,1/2 harvest bar

1767 cal
161 pr
187 net carb
36 fat
8 sat
28 fib

water-3 liters
soda-none :)

im starting to not like my protein shakes. i used to love strawberry, now i have to force it down. i hope my taste for it comes back. luckily i like chocolate. i think i did good today!! would like a little more fiber tho.

Look at you...GO JENI!!!

Everything looks good! And no soda... :D

[kkapp]

Jen,
I like the ON whey protein shake in mint chocolate. I haven't gotten sick of it yet,yummm!!

Great job with the nutrition today and yeah no soda... go you go girl!!!

[jeni5.0]

thanks guys....

[jeni5.0]

workout
just did hiit today. still on 8 minutes. ill try for 10 next time. i wish i had someone to run next to on the treadmills, it so much more motivating than running alone.

nutrition
meal 1-cereal, milk
meal 2-asian pear, tuna salad sandwich
meal 3-cottage cheese, peaches
meal 4-mixed nuts, chicken
meal 5-turkey sandwich
meal 6-taco bowl(no shell), green beans
after work surprise from husband- cake!

totals without cake
1668 cal
159 pr
148 net carb
38 fat
8 sat
35 fib

my birthday is tomorrow, so my husband baked me a cake tonight. he decorated with sprinkles and candles. he even wrote on it with yellow icing and drew a little picture. it was so so cute. anyway, apparently the 1st sgt is making me cupcakes tomorrow, thats why my hubby made his cake tonight. i decided to have 2 peices of cake and 2 cupcakes. ill send the rest to my husbands shop. get them fat, not me. i had the cake tonight, and i feel like i have a hangover. too much sugar i guess.

water-2 1/2 liters
soda- none, again!!
granted i was going to kill someone at work tonight. sometimes i just need a diet md. i felt like i was having withdrawals.

[taifighter]

:D :D HAPPY BIRTHDAY JENI!!!! :D :D

First of all, that is so sweet of your hubby to bake and decorate you a cake. Secondly, cupcakes too!?!? <<drooool>> what an awesome bday!
And thirdly, I just want to tell you how impressed I am with your diet and workouts. And GOOD for you for not getting a pop (sorry, SODA...I'm from Pittsburgh, so its called pop to me!!) Whenever I am stressed out at work (which happens to be all the time now), I think I have this license to eat chocolate or treat myself to a burrito or whatever I "deserve". But in reality, what I want more than a treat is a hot body...so I'm doing myself even more of a favor if I avoid it altogether and take out my stress on the weights.

Berfday hugs (((((( :) )))))) have a super day tomorrow!!

[kkapp]

Hey Jeni,
In case I told get to post to you tomorrow...

HAPPY BIRTHDAY!!!!!!!!!!!!

[Krissypoo]

Happy birthday, Jeni! I hope you enjoy your day! :D

What a sweet husband. You're a lucky lady. Eat that cake, girl!

[jeni5.0]

thanks for the "happy birthdays" ladies!! i had a great one. got a package from my mom in the mail, 2 cakes, lots of stuff from dan (my hubby), some phone calls from the states, and some birthday emails. i also got to go to they gym, and dan made me dinner, and i didnt have to go to work. :) im an old 24 year old now. ok, ill post my nutrition and workout, well, my workout.

today i had some cake, and the rest clean food. i really messed up my nutrition calculations and dont feel like fixing them, so im not gonna worry about it today.

workout-shoulder/abs

db press
5lb 1x12
10lb 1x10
15lb 1x10
20lb 1x6

reverse flyes
8lb 1x12
10lb 1x10
15lb 1x6

crunch
3x12

cross body crunch
3x12

walked on treadmill with slight incline for 20 minutes. i also took 2 extra 20 minute walks with my husband, one before dinner and one after.

water- about 2-2 1/1 liters
soda-1/2 diet md

ill be checking everyones journals tomorrow. its about 1am here, need to sleep.

[jeni5.0]

alright, after birthday cake 2 days in a row i am soooo ready to get back to clean eating. the cake was really great tho. :) im surprised im not craving it right now (its still in the house).

i got my husband to agree to go to the gym with me tonight!! yay!! i have to run tonight, and with him running next to me it will be so much easier. im excited.

[Krissypoo]

Come on, Jeni...join me in the fun. :) I will warn you, it's going to make you eat and sleep more because you are pushing your body so hard. You'll have to make sure you stay thoroughly hydrated. Do you eat oats? If not, you might want to give it a go. It really helps with energy and you can make bars with them so you can grab them and go in a pinch.

Oh, I noticed your gas station incident. Whenever I am stuck and have to get something at a gas station, I usually get nuts. The fat will hold you over well until your next meal. It's probably the best thing in there, truth be told! That, or skim milk(or anything other than full fat) would work.

[terracotta]

Hi Jeni. Happy belated birthday!

I'm sure once you get those calories up you'll be progressing much faster on the weights.

A couple of comments on your routine:
It would be great if you could start back day with deadlifts.
I noticed you are doing 2-3 warmup sets and only one working set on many exercises. Try 1-2 warmup sets and 2-3 working sets. You only need the warmup sets in your first exercise (in your case with your split; this wouldn't apply to a fullbody routine).

[jeni5.0]

Come on, Jeni...join me in the fun. I will warn you, it's going to make you eat and sleep more because you are pushing your body so hard. You'll have to make sure you stay thoroughly hydrated. Do you eat oats? If not, you might want to give it a go. It really helps with energy and you can make bars with them so you can grab them and go in a pinch.
im highly considering it. i could use something to make me eat more. i have a hard enough time getting the calories i do get. (very disappointing today). the one thing im worried about is the equipment. sometimes there are alot of people in the tiny gym. i think i can work it out tho.

yes, i eat oats. LOVE THEM. i put strawberry protein powder it them. so good. ive made protein bars with them before, but am pretty sure i did it wrong. so ill be making more soon. i havent had time to cook hardly anything this past month.

ill remember the nuts at the gas station advice. :)


A couple of comments on your routine:
It would be great if you could start back day with deadlifts.
I noticed you are doing 2-3 warmup sets and only one working set on many exercises. Try 1-2 warmup sets and 2-3 working sets. You only need the warmup sets in your first exercise (in your case with your split; this wouldn't apply to a fullbody routine).
thanks terracotta. ill start my next back day with deadlifts. bent leg is for back day right?

its actually very good to hear that i only need a warmup set in the first exercise. they sortof feel like a waste of time, i guess they were. i wont skip the first one tho.

i am working very hard on keeping/getting my cals up. its just hard. im not giving up tho!!!

[jeni5.0]

workout-cardio
did about 8 1/2 minutes of hiit. i think i could have done more but my husband was waiting for me and bothering me to hurry up. so i did.

nutrition-very sad- i ended up not having hardly any time at all to eat at work. i was trying to eat low carbs today and the only thing i could get my hands on at work were some nature valley bars with almost 30 carbs in each. ill make this all up tomorrow for leg day. low carbs will have to be saturday.

dont have time to post meals, but here are my totals. :(
1460cal
122 pr
153 net carb
33 fat
7 sat
20 fib

water-3 liters
soda-none
(at least my fluid intake was good)

[terracotta]

Yes, bent leg deadlifts for back day. I just switched mine to sumo deadlifts which provides more glute emphasis. (you need back and leg day to have 2 days between them when doing deadlifts on back day)

[jeni5.0]

workout-lower body

sumo squats
bar only 1x12, bar+15lb 1x10, bar+20lb 2x8

leg press
120lb 1x10, 130lb 2x8

deadlifts
ezbar+15lb 1x8, ezbar+20lb 2x8

calf raises
55lb 3x10

nutrition

meal 1-cereal, milk,egg white
meal 2-pb on bread, cottage cheese, peaches
meal 3-shake(milk, protein, banana)
meal 4-oats, milk, protein
meal 5-cheeseburger, side salad, coleslaw
meal 6-pr bar

totals minus meal 5(i didnt know the nutrition for this so i left it out)
1282 cal
89 pr
170.5 net carb
22 fat
6 sat
18 fib

i can guess that after dinner is added in
about 1800cal, 100-120pr, too many carbs, way too much fat and sat fat, hopefully about 25 fib

water-almost 3 liters
soda-1/2 diet coke

[jeni5.0]

today was rest day.
i went to my first comedy show tonight. that was alot of fun.

i have no idea what my nutrition was today. i am very ashamed (and disappointed) to say that i did screw up alot today. i hate this, i feel like i cant even go a whole week without screwing up. sure, i allow a cheat once a week, but just one small cheat. tonight was not small, and it was my 2nd cheat for the week. this sucks.

its so hard because since we live so far away from the american base we go to on the weekends, we have to eat out. tomorrow we'll be there for church and grocery shopping all day.

then during the week i have so much to do i cant cook. i have been wanting to make kris's muffins for months now and still havent had time. i also have the ingredients for the turkey loaf and havent been able to make that either. i have til may 10 to lose some weight, or at least some body fat. why cant i just do it?!

sorry about all this complaining. just needed to get it out. i figure my journal is the best place, i can be poopy if i want. anyway, tomorrow is a new day and ill try my best. i will be going to the gym, just for some hiit tho.

talk to you all soon, hopefully will be in a better mood then. sorry again for venting at you all.

[taifighter]

yaaaay for an awesome workout and for getting your cals over 1200!!!!! I'm proud of you, keep it up!!!! You NEEED to be eating at least 1500, Jeni...even if its hard. 1200 = starving. Your body will hold on like hell to every last bit of fat in your body if it thinks its starving :)
Don't worry about the carbs, you need 'em for a leg day. Remember, eat BIG before and after leg day. Carbs = muscle recovery. If you don't help your muscles recover, they will not grow.

Ok, enough lecture!! KEEP UP the AWESOME work :D

[Krissypoo]

i have no idea what my nutrition was today. i am very ashamed (and disappointed) to say that i did screw up alot today. i hate this, i feel like i cant even go a whole week without screwing up. sure, i allow a cheat once a week, but just one small cheat. tonight was not small, and it was my 2nd cheat for the week. this sucks.

its so hard because since we live so far away from the american base we go to on the weekends, we have to eat out. tomorrow we'll be there for church and grocery shopping all day.

then during the week i have so much to do i cant cook. i have been wanting to make kris's muffins for months now and still havent had time. i also have the ingredients for the turkey loaf and havent been able to make that either. i have til may 10 to lose some weight, or at least some body fat. why cant i just do it?!

sorry about all this complaining. just needed to get it out. i figure my journal is the best place, i can be poopy if i want. anyway, tomorrow is a new day and ill try my best. i will be going to the gym, just for some hiit tho.

talk to you all soon, hopefully will be in a better mood then. sorry again for venting at you all.

Jeni-

Sometimes we just need to vent. Vent, girl! That's why we are here...we are your support, like family. Do not feel bad about that. Just do it! Especially if it helps...

Okay, miss. Stop being ashamed. You are doing the best you can with what you've got. AND you have not given up! There are not many women who would do all that you are doing. A husband, a job, a foreign country...you are doing so much more than many of the women that I know who are our age. Hell, I am one of those women! You are working so hard and I am not allowing you to give up. I'll bother you in your journal every single day if I start hearing some give up talk. :)

Your diet will come together. Just make the best of every situation. And remember to pack some things with you when you go out, just in case.

You can lose the body fat! I wish I could edit your post and take out "can't." HMPH! :D Keep positive, Jeni!

[jeni5.0]

thanks girls for keeping me going. sorry about the "cant". if i was still doing kickboxing do you know how many pushups id have to do for saying that word?! my teacher hated the word "cant".

i am actually feeling much better now. i have a problem tonight tho. a bunch of the girls over here are going to an italian restaurant for dinner. i dont think there is anything there i can eat, so im trying to decide if i even want to go. i mean, i want to go, but i dont want to mess up again. know what i mean?

anyway, thanks again for the encouraging words. i wont give up on ya, promise. ive come too far. ( i just accidentally wrote fat instead of far-GEEZ).

[Krissypoo]

Jeni-

I'm glad you are feeling better!!! :) Wonderful!

Go out with the girls and eat! :) Normally, I eat a pasta dish without the pasta. Talk to the waiter, they will usually do what you want without fussing too much. If there is something with grilled chicken and veggies, go for that. Just tell them to use olive oil(and tell them to use a light hand) instead of butter or any other kind of oil. The fats from the olive oil will help you feel sated and you won't veer off of your plan.

[jeni5.0]

i didnt get to workout today, but ill make up for it tomorrow. the germans had a party at the bar and didnt leave til almost 11pm. we only have one car right now so my hubby was waiting up for me so he could pick me up. i didnt want to make him wait up any later.

so i get to work today, and in the walk-in cooler are mini cheesecakes and cupcakes just sitting out, staring at me. i walk out and my boss says "you can have some of that if you want". aaahhh!! i dont eat any tho. THEN, since it was my birthday last week and i didnt work, the germans brought me a birthday cake tonight!! i swear everyone is out to get me!! why not just wave fresh baked cookies in my face?!!?! anyway, i gave away about half the cake, and left the rest at work. hopefully it will be gone when i get there tomorrow.

nutrition- i actually had time to do a lot of cooking today. my house stayed very messy (and will til thursday), but i cooked. i made some tuna salad, finally a turkey loaf (very good by the way, but i think i over cooked it), and i got some lettuce cut up for salad. tomorrow ill be making muffins (thanx to kris), sf jello, and protein bars. yay!!

i had a lot of carbs today and too little protein. the carbs were high because i planned on a workout that i didnt get to do.

meal 1-cereal, milk
snack-nut mix
meal 2-bbq pork sandwich
meal 3-tuna salad, some bell pepper
meal 4-turkey loaf, apple
snack-1/2 bar
meal 5-turkey sandwich, milk, 2 egg whites, 1/2 cereal

1701 cal
126 pr
188 net carb
38 fat
7.5 sat
30 fib

water- almost 2 1/2 liters
soda- gave in to 1 diet md

[kkapp]

Hey Jeni,
Don't you just hate it when temptation is everywhere we turn? But by saying no makes us stonger. There will always be times when you give into it and we can't beat ourselves up over it. ( I am learning this slowly.) I still tend to come down on myself when I have my weak moments, but you know what? We still wake up the next day and life goes on. Minor setbacks. You know when you start to eat clean again and have that awesome workout, things will fall back into place. It is really important though to keep those calories up. Because putting your body into starvation is worse that cheating on a higher carb meal for the day!!!

Okay lecture over. Keep your head up. I know it's hard when good food isn't readily available, but you're coming home soon, Right?

[taifighter]

i didnt get to workout today, but ill make up for it tomorrow. the germans had a party at the bar and didnt leave til almost 11pm. we only have one car right now so my hubby was waiting up for me so he could pick me up. i didnt want to make him wait up any later.

so i get to work today, and in the walk-in cooler are mini cheesecakes and cupcakes just sitting out, staring at me. i walk out and my boss says "you can have some of that if you want". aaahhh!! i dont eat any tho. THEN, since it was my birthday last week and i didnt work, the germans brought me a birthday cake tonight!! i swear everyone is out to get me!! why not just wave fresh baked cookies in my face?!!?! anyway, i gave away about half the cake, and left the rest at work. hopefully it will be gone when i get there tomorrow.

nutrition- i actually had time to do a lot of cooking today. my house stayed very messy (and will til thursday), but i cooked. i made some tuna salad, finally a turkey loaf (very good by the way, but i think i over cooked it), and i got some lettuce cut up for salad. tomorrow ill be making muffins (thanx to kris), sf jello, and protein bars. yay!!

i had a lot of carbs today and too little protein. the carbs were high because i planned on a workout that i didnt get to do.

meal 1-cereal, milk
snack-nut mix
meal 2-bbq pork sandwich
meal 3-tuna salad, some bell pepper
meal 4-turkey loaf, apple
snack-1/2 bar
meal 5-turkey sandwich, milk, 2 egg whites, 1/2 cereal

1701 cal
126 pr
188 net carb
38 fat
7.5 sat
30 fib

water- almost 2 1/2 liters
soda- gave in to 1 diet md

hey girl! glad to see your calories are still up!!!!!!!! the turkey loaf sounds yummy, do you have a recipe for it somewhere? :)

[jeni5.0]

this is not my recipe, i think its helene's. not sure tho. i got it out of another journal.

1 lb ground turkey (lean)
1/2 green bell pepper-chopped
1/2 onion-chopped
1 green onion-chopped
1 stalk celery-chopped
salt and pepper to taste

preheat oven to 375 degrees. mix all ingredients and put into loaf pan. bake for 1 hour 15 min.

[jeni5.0]

hi all- please make any suggestions on my new routine. i havent been getting much gains at all in my biceps and triceps, so i am giving them a day to themselves. i kept back and legs seperated, and arms and chest/back seperated. and shoulders seperated from the rest of my upper body also.

chest/back
hiit
biceps/triceps-long cardio
lower body
shoulders/abs
hiit
rest

on any day without cardio, besides lower body, ill add in a walk or something. and if i have time to go to the gym twice, ill add in another hiit or long run onto chest/back day or shoulders/abs day.

let me know what you think.

[VanillaBean_21]

i didnt get to workout today, but ill make up for it tomorrow. the germans had a party at the bar and didnt leave til almost 11pm. we only have one car right now so my hubby was waiting up for me so he could pick me up. i didnt want to make him wait up any later.

so i get to work today, and in the walk-in cooler are mini cheesecakes and cupcakes just sitting out, staring at me. i walk out and my boss says "you can have some of that if you want". aaahhh!! i dont eat any tho. THEN, since it was my birthday last week and i didnt work, the germans brought me a birthday cake tonight!! i swear everyone is out to get me!! why not just wave fresh baked cookies in my face?!!?! anyway, i gave away about half the cake, and left the rest at work. hopefully it will be gone when i get there tomorrow.

nutrition- i actually had time to do a lot of cooking today. my house stayed very messy (and will til thursday), but i cooked. i made some tuna salad, finally a turkey loaf (very good by the way, but i think i over cooked it), and i got some lettuce cut up for salad. tomorrow ill be making muffins (thanx to kris), sf jello, and protein bars. yay!!

i had a lot of carbs today and too little protein. the carbs were high because i planned on a workout that i didnt get to do.

meal 1-cereal, milk
snack-nut mix
meal 2-bbq pork sandwich
meal 3-tuna salad, some bell pepper
meal 4-turkey loaf, apple
snack-1/2 bar
meal 5-turkey sandwich, milk, 2 egg whites, 1/2 cereal

1701 cal
126 pr
188 net carb
38 fat
7.5 sat
30 fib

water- almost 2 1/2 liters
soda- gave in to 1 diet md

Glad to see you eating more!

Do you ever eat oats? Why not ditch the cereal at night? Your carbs are deff not high! Maybe you could have a sweet potato with turkey more meal 5? Also, you could add another meal right before bed with soemthing like Cottage cheese.

[jeni5.0]

i got to cook some more today, but i only got make kris's muffins and some protein bars. havent tried the bars yet but the muffins are great! i love them! tomorrow maybe ill get my sf jello made and my sweet potato cut up and ready to eat. so much cooking!! im such a wife!
anyway...

i had to go to the gym twice today because i couldnt go yesterday.

workout-chest/back
12pm

bl deadlifts
ezbar+5lb 1x12
ezbar+20lb 2x10

db chest press
8lb 1x12
20lb 2x10

superset with
db flyes
8lb 1x12
10lb 2x8

lat pulldown w straight bar
60lb 1x12
70lb 2x10
(are you supposed to bring the bar in front of you or behind you? i didnt know so i just did both.)

t-bar row
10lb 3x10
(each with different hand positions)

HIIT-4pm
only up to 8 minutes, STILL. i changed from doing 30s each to doing 1min each of sprinting and jogging. alot less dealing with the treadmill buttons. i still felt good about this run tho.

9pm- went for a walk with dan (about 15 minutes)
i wish it was warm outside. im sick of being cold. :(


nutrition

meal 1-oats, milk, protein
meal 2-banana, yogurt, protein
snack-1/2 bar
meal 3-bbq pork sandwich w ff cheese
meal 4-cereal, milk
meal 5-turkey loaf, peas
meal 6-muffin, 4 scrambled egg whites

1676 cal
131 pr
187 net carb
29 fat
7 sat
27 fib

i think my calories are too low for going to the gym twice. but then again i slept til 11. ill try to get them up tomorrow. well, lets say, i WILL get them up tomorrow. :)

water-2 1/2 liters
soda-1 diet md
(i need more water, less soda-ill do that tomorrow also)

[Krissypoo]

i got to cook some more today, but i only got make kris's muffins and some protein bars. havent tried the bars yet but the muffins are great! i love them! tomorrow maybe ill get my sf jello made and my sweet potato cut up and ready to eat. so much cooking!! im such a wife!
anyway...


Glad you liked the muffins! Things like muffins and protein bars are great for those times when you'll be on the road and need food. Stick a couple of muffins in a zip top bag and you are ready to go!




lat pulldown w straight bar
60lb 1x12
70lb 2x10
(are you supposed to bring the bar in front of you or behind you? i didnt know so i just did both.)


Bring the bar in front of you, bringing it behind you causes too much stress on the neck. You should feel sufficient tension when you front lat pull.

Good workout, girlie! You are doing great!



nutrition
1676 cal
131 pr
187 net carb
29 fat
7 sat
27 fib

i think my calories are too low for going to the gym twice. but then again i slept til 11. ill try to get them up tomorrow. well, lets say, i WILL get them up tomorrow. :)


Way to go! I think your calories look ok, don't stress it. Keep eating well and working hard. :D The water intake is good, too. You are looking very motivated right now, nice to see! :)

[taifighter]

this is not my recipe, i think its helene's. not sure tho. i got it out of another journal.

1 lb ground turkey (lean)
1/2 green bell pepper-chopped
1/2 onion-chopped
1 green onion-chopped
1 stalk celery-chopped
salt and pepper to taste

preheat oven to 375 degrees. mix all ingredients and put into loaf pan. bake for 1 hour 15 min.

Awesome! Too bad my bf just used ALL the ground turkey to make approximately 30lbs of chili....right before he went to MD for a week. Damn! ;)

Don't pull the bar behind your neck when doing lat pull-downs...thats puts you way at risk for injury. Lean back slightly (arch your back slightly) and bring the bar down to your chest. Concentrate on squeezing your elbows down and together behind your back and focus on the upper muscles of your back contracting.

Great job with the HIIT too...increase it slowly. HIIT is very taxing on the nervous system, and most people that can do it right off the bat for 20 minutes are more are probably not doing it right!!! :)

[Krissypoo]

Haha. Jeni is stealing all of my recipes. ;) I'm glad you like it though.

[jeni5.0]

Because putting your body into starvation is worse that cheating on a higher carb meal for the day!!!
thanks alot for writing this. i never thought about it this way. i will definitely be remembering this everyday.

[jeni5.0]

Haha. Jeni is stealing all of my recipes. I'm glad you like it though.
oops, was the turkey loaf yours to? my bad. sorry. :)

[jeni5.0]

my husband had to go to work very early today, and cant bring the car home to me at lunch like usual; so i had to wake up at 4:30am and take him to work. (our second car decided to stop working about a week ago)

so, i went to the gym at about 5:30 to do my workout. im going to stay awake all day and try to get some things done. finish typing my last paper ever for school, cook my sweet potato and make jello, CLEAN, etc. however, i do have a hair appt today and a doctors appt (the awful girl checkup), plus work, so we'll see how much i get done. maybe i need to get off the computer. :)

i also made some protein pancakes today, my second batch. it was a lot better than the first batch i made. they are too heavy for me when i just wake up, so i ate them after my workout. yummy!

[Krissypoo]

oops, was the turkey loaf yours to? my bad. sorry. :)

Oh, no need to apologize. I hope someone is enjoying it and that I'm not the only one eating this craziness.

Looks like someone is a busy lady today...

[jeni5.0]

ok, so i hardly got anything done i said i was going to. but ill have time tomorrow to do alot of it, so its ok. and i dont care because im really proud of myself today.

workout- biceps/triceps
today was my first day with just working my arms. i could already easily lift about 10 more pounds. wow. i didnt go up that high yet tho, but i know now that i can.

i had a lot of fun with cables today. i know free weights are better, but it was 5:30am and i wanted to stay in the comfort zone of my machine and not deal with anyone else.

one arm cable curl
warm up set 10lb 1x10
20lb 1x10, 25lb 1x8

v-bar pulldown
warm up set-20lb 1x10
45lb 1x10, 50lb 1x10
(this is one of those i could go higher on)

cable bar curl
40lb 2x8, 45lb 1x6

bar pulldown
45lb 1x10, 50lb 1x10, 55lb 1x8

cardio- 30 minutes on the eliptical machine


nutrition
meal 1-cereal, milk
snack-1/2 bar
meal 2-protein pancakes, bran muffin
meal 3-bbq pork sandwich, ff cheese, apple
meal 4-homemade protein bar
meal 5-tuna salad, 2 peices of turkey, ff cheese, tsp miracle whip, some green bell pepper
meal 6-turkey loaf, peas, muffin
meal 7-chicken, corn
snack-toast w/jelly, egg white

1813 cal
167 pr
162 net carb
35 fat
8 sat
34 fib

water- 3 liters!!!
soda- one diet md (had to, hate work, need it to calm me down)

so, yay!! i did really good today. and now i get to sleep in tomorrow!

also, i had the dreaded gyn appointment today, and almost got myself a york peppermint patty for having to go. but i didnt. another proud moment in my chase of willpower. going to bed now, will catch up in your journals tomorrow.

[kkapp]

Yeah!!!! for not having the peppermint patty.
yeah!!!! for getting enough calories
Yeah!!!! for the workout

[Krissypoo]

Go Jeni!!! Dang girl, you jumped from being afraid and not being sure of your diet and training to seriously kicking butt! Water consumption up, food looking good...so what about the diet MD?!?!? Who cares? Everything else looks PERFECT!

*Happy dance*

You definitely need to be proud of yourself!

[jeni5.0]

April 21
nutrition-
1670 cal
146 pr
146 n carb
41 fat
9 sat
32 fib

water-3 liters
soda- 3/4 diet md

workout- i was supposed to do legs today, but my upper body was still so sore that i didnt want to over do it trying to hold up my weights for lower body.


April 22
nutrition
1772 cal
127 pr :(
230 n carbs
47 fat
9 sat
30 fib

im not happy with this at all. my fats are too hight, protein too low. in my head my carbs are waaaaay too high, but it was leg day, and i still have a little fear of carbs. so hopefully its alright.

someone told me that if i get more carbs than protein i will just gain fat. is this true?

water-3 liters
soda-i think i had 1, but i dont remember

workout (i am happy with this, although next time i think i can up the weight a bit on the squats)

plie squats
warmup set-bar+10lb 1x12
bar+20lb 1x9, bar+25lb 2x8

wide squats
bar+25lb 3x8

narrow squats
bar+25lb 3x8

ham curls
40lb 3x10
i went low on these weights on pupose. i heard that sometimes switching from high weight/low reps to low weight/high reps helps. so i tried it. plus, i didnt want to overtrain my hammies after 3 squats.

calf raises
no weight- on stairs
3x20
went just body weight/high reps on purpose here also

no cardio- but before i could make it to the gym, i had my first softball practice. 1/2 the team pretty much sucks, especially me, but we are only playing for fun. my shoulder is pretty tired right now tho. we are having the 2nd practice monday. hopefully ill do better that time.

anyway, just wanted to get caught up. wow, my posts have been LONG lately.

[kkapp]

Jeni,

I don't know the answer about eating more carbs than protein and you gain fat, but I wouldn't think it to be true, because if you look through other journals some people shoot for 30/40/30. I personally always have more protein than carbs... it just works for me. (plus I play mind games with myself and have been a low carber for a long time...history of Atkins eating) I do eat more carbs than I used to, but again I just make sure they are the good ones. I am not sure what you are all eating, but if you are having trouble getting your protein in... protein pudding is an easy snack, or just adding protein powder to what you are already eating.
Just some suggestions :)

[terracotta]

April 21
nutrition-
1670 cal
146 pr
146 n carb
41 fat
9 sat
32 fib

water-3 liters
soda- 3/4 diet md

workout- i was supposed to do legs today, but my upper body was still so sore that i didnt want to over do it trying to hold up my weights for lower body.


April 22
nutrition
1772 cal
127 pr :(
230 n carbs
47 fat
9 sat
30 fib

im not happy with this at all. my fats are too hight, protein too low. in my head my carbs are waaaaay too high, but it was leg day, and i still have a little fear of carbs. so hopefully its alright.

someone told me that if i get more carbs than protein i will just gain fat. is this true?

water-3 liters
soda-i think i had 1, but i dont remember

workout (i am happy with this, although next time i think i can up the weight a bit on the squats)

plie squats
warmup set-bar+10lb 1x12
bar+20lb 1x9, bar+25lb 2x8

wide squats
bar+25lb 3x8

narrow squats
bar+25lb 3x8

ham curls
40lb 3x10
i went low on these weights on pupose. i heard that sometimes switching from high weight/low reps to low weight/high reps helps. so i tried it. plus, i didnt want to overtrain my hammies after 3 squats.

calf raises
no weight- on stairs
3x20
went just body weight/high reps on purpose here also

no cardio- but before i could make it to the gym, i had my first softball practice. 1/2 the team pretty much sucks, especially me, but we are only playing for fun. my shoulder is pretty tired right now tho. we are having the 2nd practice monday. hopefully ill do better that time.

anyway, just wanted to get caught up. wow, my posts have been LONG lately.

Yes your protein should be a little higher. Your fat is not too high. You gain fat from excess calories NOT from excess of any particular nutrient. Try 200 net carbs and 160 protein and 40-45 fat. You need carbs to fuel your softball which IS cardio and you need carbs to fuel your workouts. Carbs are good!

[Krissypoo]

Yes your protein should be a little higher. Your fat is not too high. You gain fat from excess calories NOT from excess of any particular nutrient. Try 200 net carbs and 160 protein and 40-45 fat. You need carbs to fuel your softball which IS cardio and you need carbs to fuel your workouts. Carbs are good!

Bump to what Terracotta said. You won't gain fat from anything except excess calories. You need those carbs on leg day. Leg day is rough! Those are big muscles that you are working and you majorly need the energy to get through the workout.

Enjoy the softball! I think it's still fun when everyone is less than great. Many times, it forces you to be more supportive. Just have fun and don't worry about being better or worse than anyone else. :)

EDIT: Where the heck have you been, young lady?

[jeni5.0]

karla- i have a history of atkins eating also. thats why im still scared of carbs. ive had protein pudding before, banana pudding and chocolate whey. yummy.

terracotta and wbm- thanks for making me feel better about the carbs. i know i need them, expecially on leg day, i still just have atkins stuck in my brain (like i mentioned to k^). DARN HIM!!!!

wbm- my husband has been working on his website a lot lately and he has been a computer hog. i didnt get on here for 2 days! he mentioned buying me my own computer, hopefully he goes through with that. :)

[jeni5.0]

nutrition-

meal 1-cereal, skim milk, 2 egg whites
meal 2-sf pb and sf jelly sandwich (low carb, whole grain bread), muffin
snack-rice cakes (bad choice i know, but its better than the cookie i wanted)
meal 3-1 bread, ff cheese, fish (had to eat this with the others cuz i dont really like fish) and an apple
meal 4-homemade protein bar, i also tried a zone bar (wont have that ever again, too much sat fat)
meal 5-salad-lettuce, chicken, light ranch- glass of milk
meal 6-cereal, milk

well, i had a lot of bad choices today, however i am alright with it considering how i ate the last two weekends.

1940 cal
164 pr
178 n carbs
48 fat
10 sat (NOT happy about this)
31 fib


workout-
i was supposed to do abs and shoulders today, but im going to skip at least the shoulders this week. they were still very tight and sore from softball friday, and i have practice again on monday, so i let them rest. i actually hardly did anything yesterday. i didnt want my calories so high for a lounge around day, but i was so hungry! oh well.

water- 3 liters
soda-1 can diet md

does anyone know if you can use milk in oat bran? or just water?

[Krissypoo]

nutrition-

well, i had a lot of bad choices today, however i am alright with it considering how i ate the last two weekends.

does anyone know if you can use milk in oat bran? or just water?

Good attitude! You're right, you've been eating so well and training really hard. One day is not going to kill you. :)

You can use milk in oat bran, shouldn't be a problem.

[jeni5.0]

no workout today. my legs are still really hurting from squats. plus i thought i had softball tomorrow (its probably cancelled due to rain). oh well, back to they gym tomorrow. i cant wait!!

nutrition-
meal 1-oatbran, protein, blueberries
meal 2-banana, 2 egg whites, muffin
meal 3-pb,jelly sandwich, apple
meal 4-chicken whopper
(i hate living so far away from everything)
meal 5-turkey sandwich
meal 6-chicken, broccoli
snack- some rice cakes, peice of turkey and ff cheese

water-3 liters
soda-2 cans
i was fine at just one, but then i was having just the worst cravings and drinking a diet md makes them go away. so i had 2 sodas instead of eating bad.

1730 cal
147 pr
183 n carbs
30.5 fat
5 sat
37 fib

[jeni5.0]

whats a good way to cook asparagus?

are sumo squats the same as plie squats, or the same as wide stance squats?

does anyone know the nutrition for turkey breast? not lunch meat, the kind that looks just like a chicken breast.

are there any safe fat burners out there? that i wont get dependent on for energy? do you think i need one or would benefit from one, or am i just being impatient?

thanks ladies!!! (in advance:))

[terracotta]

no workout today. my legs are still really hurting from squats. plus i thought i had softball tomorrow (its probably cancelled due to rain). oh well, back to they gym tomorrow. i cant wait!!

nutrition-
meal 1-oatbran, protein, blueberries
meal 2-banana, 2 egg whites, muffin
meal 3-pb,jelly sandwich, apple
meal 4-chicken whopper
(i hate living so far away from everything)
meal 5-turkey sandwich
meal 6-chicken, broccoli
snack- some rice cakes, peice of turkey and ff cheese

water-3 liters
soda-2 cans
i was fine at just one, but then i was having just the worst cravings and drinking a diet md makes them go away. so i had 2 sodas instead of eating bad.

1730 cal
147 pr
183 n carbs
30.5 fat
5 sat
37 fib

what kind of diet soda? you should stay away from coke (diet or not) due to the phosphoric acid in it.

[jeni5.0]

what kind of diet soda?
i have a drink or two of diet coke maybe 2-3 times a month because my husband drinks it.

i drink diet mountain dew (in a can, gotta be from the can). plus that helps me not drink too much. i try to get 0-1 can a day only. but id rather have 2 cans than eat something bad for me. yesterday was just kinda weird.

ill have to look up phosphoric acid and try to get my husband to switch sodas. thanks for the post.

[terracotta]

i have a drink or two of diet coke maybe 2-3 times a month because my husband drinks it.

i drink diet mountain dew (in a can, gotta be from the can). plus that helps me not drink too much. i try to get 0-1 can a day only. but id rather have 2 cans than eat something bad for me. yesterday was just kinda weird.

ill have to look up phosphoric acid and try to get my husband to switch sodas. thanks for the post.

http://www.health24.com/medical/Condition_centres/777-792-2207-2213,24489.asp

There is one link. It just says the phosphoric acid interferes with calcium absorption. There is a lot of quack stuff out there about it.. it was hard to find real links.

[jeni5.0]

workout-chest/back
tonight was the first time i ever had to wait for equipment in the gym. note to self: never go to the gym at 6-7pm. geez!! i also saw my first real life heavy duty lifter. he had so so so many weights on the bar for deadlifts. he also did 180lb on the seated row. (i know this cuz he kinda stole it from me) actually, this guy stole 2 machines from me tonight. hhhhhmmmm. anyway, it was really neat to see this guy deadlift. wow!!

also, on my incline bench press, i was having alot of trouble on my 6th one, but i could have made it. and 2 guys came over to help me. i wasnt even struggling for that long. its nice that they are so helpful, but they could have given me at least 5 more seconds.

deline bench press
warmup,bar only 1x8
bar+15lb 2x6

lat pulldown w/ vbar
warmup, 50lb 1x10
70lb 3x8

incline bench press
bar+15lb 1x6
bar+10 1x6
(i guess i started too heavy)

seated row
70lb 3x8

flat bench press
bar+15lb 2x6

low back extensions
held 5lb 3x8


nutrition
meal 1-cereal, milk
meal 2-5 egg whites, ff cheese (omelet), muffin
meal 3-tuna salad, 3 crackers
meal 4-(pre workout) oatbran, protein, milk
meal 5-(post) shake--banana,milk, protein
meal 6-apple, green beans, bread w/ sf jelly
meal 7-lettuce, 2 chickens, lt ranch

1818 cal
188 pr (wowza)
157 net carbs
31 fat
8.5 sat
26 fib

water-almost 3 liters
soda-2 small drinks of husbands diet pepsi

[kkapp]

Hi Jeni,

I had to laugh, just a little, when I pictured two guys coming "to your rescue" with the weights.

Anyway, to answer a couple of your questions. I LOVE asparagus, but it does make you pee smell. ( I know kind of gross, but true!!!) Okay, if you are eating frozen asparagus... I usually thaw it in the microwave, and then put it in a pan with a little olive oil and "grill" it to brown it. If it is fresh, I steam it to soften it, then I grill it like above. I DON'T eat it out of the can... it's just mush. YUK!

As for turkey breast tenderloins. Here is what I found...
3 ounces
calories: 119
Protein:26
carbs: 0
fiber:0
fat:1
sat. fat: .3

Hope that helps a little...as for the diet dew. I agree, if it stops you from caving in... go for it. It's better than eating a bag of candy or something:)

[Krissypoo]

Jeni -

This only gets better and better. Your consistency is great! You're going to have to help the guys in the gym soon. :)

How do you like your new split?

[jeni5.0]

hey karla- thanks for the replies about my asparagus and turkey. its got less protein in it, but also less fat than chicken. although i think my chicken nutrient facts are for a 6oz. hhhmmm, ill have to figure that out. cuz then the turkey would have more protein and still less fat. does that make any sense?

the asparagus is in a can. :( i guess ill just try it. i was walking down the canned veggie isle to get some green beans and i saw it so i picked it up. heard they were good. ill look for fresh or frozen next time.


hi kris- not real sure how my new split is yet. this is my first week actually on schedule. last week i had to combine some things and skip some things due to germans that never leave my bar and softball. i can tell you that on my first biceps/triceps only day, i could lift a lot more weight than i had been able to when they were on back or chest day.
ill let you know more next week.

you would think i may be able to help the guys one day, but i dont know. i mean, some of these guys are so so so skinny, yet they still lift more than i do. its so weird. then there was that one guy yesterday that could lift my weight with his little finger. man, he was big.

[Krissypoo]

Tell those guy, "Move over!" :)

You should be able to lift more on bicep/tricep day because you aren't preexhausting them with your back/chest workout. That's great! You never know about being able to help some of those guys out...once you are superfine and buff, they may ask you for advice. THAT woud be some serious gratification!

Hehe...I read your entry about the huge guy lifting crazy weights. I would not have been able to concentrate. A big fine man in the gym with me? I'm no good!

[VanillaBean_21]

Hehe...I read your entry about the huge guy lifting crazy weights. I would not have been able to concentrate. A big fine man in the gym with me? I'm no good!

One time when I was at the gym, there was this guy squatting like 450lbs and he had this powerlifting suit on. Well the top half of the suit was pulled down and his back so so nice! OMG! LOL I couldn't concetrate on anything! It was the nicest lat spread I have ever seen on a man, in person of course.

[Krissypoo]

One time when I was at the gym, there was this guy squatting like 450lbs and he had this powerlifting suit on. Well the top half of the suit was pulled down and his back so so nice! OMG! LOL I couldn't concetrate on anything! It was the nicest lat spread I have ever seen on a man, in person of course.

*mouth watering*

I've got the image...what a way to start the day! My first sight of a man outside of the airport in Miami *wink wink, Jeni* was a shirtless man with a wonderful body. I almost jumped out of the cab while it was moving.

[jeni5.0]

workout-
hiit for 10 minutes

i tried doing hiit on the eliptical today, and i just didnt like it. so i did 6 minutes there until i just couldnt anymore, and switched to the treadmill and did 4 more minutes. for some reason i was just so so tired today. i may try hiit again on the eliptical another day when i dont feel so exhausted. i think its cuz i didnt eat enough and i slept too long. however, i also felt a little sick to my stomach all day (which reflects in my nutrition). i hope im not getting sick.

nutrition

meal 1-cereal, milk, apple
meal 2-cottage cheese, peaches, turkey sandwich w/ ff cheese
meal 3-1/4 c mashed sweet potato, green beans, muffin
meal 4-chicken, broccoli
meal 5-salad- chicken, lettuce, lt ranch
snack- 2 egg whites, muffin

1299.5 cal
133 pr
107 n carbs
22 fat
6 sat
25 fib

water- 3 liters
soda- big fat 0!!

im going to eat something else. its late so it wont be much, but it will help. will post new macros tomorrow. and will also catch up on journals.

goodnight ladies!! (even tho its only about 3pm there- its about 10pm here)

[kkapp]

Jeni,
I hope you are feeling better today.

[taifighter]

bump to karla...I hope you are feeling better too jeni
I just went through a whole weekend of aches and fatigue and queasy stomach...take care of yourself and GET REST!!!

[Krissypoo]

Good going with the water and no sodas!!!

Get better quick! :) Don't worry about today's food, especially since you weren't feeling well.

[jeni5.0]

ok, so i didnt choose the best foods, but i ate what i could handle.
whole wheat cereal, skim milk
whole wheat, low carb bread, sf pb

my new macros are
1599.5 cal
155 pr
149 n carbs
32 fat
8 sat
32 fib

so, its better.


(by the way, i do feel a little better today. lets hope i stay that way. thanks girls!)

[jeni5.0]

*wink wink, Jeni*
ha ha! girl im married. my days of manizing (is that what you call it?) are over. :) i guess i can just look and pick out some guys for everyone else. :)

i want to go to the beach. its so so gloomy here. it was sunny a few minutes ago, and all of a sudden it starts to hail. wtf! where did that come from? i need a break from this place.

wbm have your new boy buy me a ticket to miami.



One time when I was at the gym, there was this guy squatting like 450lbs and he had this powerlifting suit on. Well the top half of the suit was pulled down and his back so so nice! OMG! LOL I couldn't concetrate on anything! It was the nicest lat spread I have ever seen on a man, in person of course.
well, this guy just had a sweaty butt and a staring problem. while he was doing some seated row he was staring right at me. i thought he was looking in the mirror, but i turned around and the mirror had stopped too far over. theres no way he could see in it. i mean, he tried to be sly, but it wasnt happening. he did have nice muscles, but i could only see his arms.

[Krissypoo]

ha ha! girl im married. my days of manizing (is that what you call it?) are over. :) i guess i can just look and pick out some guys for everyone else. :)

My mother says that if you don't look, you must not be a woman anymore!




wbm have your new boy buy me a ticket to miami.

I'll ask him! Maybe not quite right now, but after we talk for a while. Heck, if he is good enough I will buy your ticket! :D


Okay, so you aren't quite at the level of helping the guys but you DO have them staring! That's definitely one of the higher levels. You are kicking some serious butt!

[jeni5.0]

workout-bi/tri

ezbar curl
warmup, bar only(about 20lb) 1x12
bar+10lb 2x10

skullcrushers
warmup, bar only 1x12
bar+5lb 2x10
(i had to use the ez bar for these because are only straigt bars are long bars which are too heavly for me right now. using the ezbar really messes up my elbows. can i do skullcrushers with db's somehow?)

concentration curl
10lb 3x10
(i think ill be going to 15lb next time)

kickbacks
10lb 3x10

cardio-ran for 20 minutes


nutrition- this is not great for today.

meal 1- pb and jelly sandwich
snack-1/2 bar after workout while driving home
meal 2-yogurt, protein, banana
meal 3-1/4c swt pot, turkey and ffcheese sandwich
meal 4-cottage cheese, peaches
meal 5-chicken, broccoli, green beans
meal 6-muffin, 2 egg whites, peice of bread

here is where i splurged. im glad there wasnt anything horrible in the house to binge on (like cookies, hhhhmmmm, cookies) or i think i would have.
meal 7-sf chocolate skim milk, rice cakes

ok so its not all that bad, but i didnt need it.

water- 2 1/2 liters
soda-glass of diet sierra mist

1676 cal
132 pr
198 n carbs
24 fat
6 sat
38 fib

(ill do better tomorrow. today was just a bad day and i was too lazy to cook anything.)

[jeni5.0]

hey everybody!!

i got a new job!! they called today. i found out its only 12 hours a week, so ill have to stay at the bar a couple nights, but maybe since ill have a break from that awful job it wont be so bad the nights i do work.

just to fill you in, i hate my job at the bar. it sucks. i work at a german base (there are americans that work here to, my husband being one of them) which is about 40 minutes from the closest american base. a job opened up at the german base for a university of maryland representative. its during the day, and i wont have to drive 40 minutes to get to work everyday.

hope all that makes sense. im just so happy because even tho its not a great job, it will get me away from the bar. and i wont be spending all my money on gas. yay me!!

[VanillaBean_21]

workout-bi/tri

ezbar curl
warmup, bar only(about 20lb) 1x12
bar+10lb 2x10

skullcrushers
warmup, bar only 1x12
bar+5lb 2x10
(i had to use the ez bar for these because are only straigt bars are long bars which are too heavly for me right now. using the ezbar really messes up my elbows. can i do skullcrushers with db's somehow?)

concentration curl
10lb 3x10
(i think ill be going to 15lb next time)

kickbacks
10lb 3x10

cardio-ran for 20 minutes


nutrition- this is not great for today.

meal 1- pb and jelly sandwich
snack-1/2 bar after workout while driving home
meal 2-yogurt, protein, banana
meal 3-1/4c swt pot, turkey and ffcheese sandwich
meal 4-cottage cheese, peaches
meal 5-chicken, broccoli, green beans
meal 6-muffin, 2 egg whites, peice of bread

here is where i splurged. im glad there wasnt anything horrible in the house to binge on (like cookies, hhhhmmmm, cookies) or i think i would have.
meal 7-sf chocolate skim milk, rice cakes

ok so its not all that bad, but i didnt need it.

water- 2 1/2 liters
soda-glass of diet sierra mist

1676 cal
132 pr
198 n carbs
24 fat
6 sat
38 fib

(ill do better tomorrow. today was just a bad day and i was too lazy to cook anything.)

Cambered bar(EZ Curl) is 15lbs. Your doing kind of high rep. Next time try to use a weight which is hard to use by the 6 rep and you gotta PUSH to 7 or 8. :D I know if I don't...then I feel so lazy.

[jeni5.0]

thanks heather, ill try that next time. actually, ill try it tomorrow with legs and shoulders.

[jeni5.0]

so today was just a very off day for me. i didnt make it to the gym and i didnt track my nutrition. i tried to eat well tho. this morning i woke up to go to the gym for leg day and my legs just felt so so weak and tired. they werent sore, just tired. plus, i woke up too late and wouldnt have been able to eat anything pre workout. this wont be a problem anymore because we got our bmw fixed finally.

so, i went back to sleep and woke up about 10am. 5 minutes later i got the call about the job and was so excited i got up to call my husband and totally forgot about my birth control. oops. so i was an hour late on that, and finally around 11-11:30 i realized i hadnt had one single drink of water all day. so i started trying to catch up.

to get the car fixed i had to call the german equivalent to AAA. they are called ADAC. they come to my car for free and try to fix it, and if they cant, they tow it to the nearest garage. well, they sent me a guy who didnt speak any english.
i understood alot of what he was saying, but had to call a translator. the guy got my car started after about 30 minutes, then i had to follow him to a garage. he took me way out to the sticks, and left me at a garage where no one spoke english. luckily i know a little german.

they fixed my car, i forked out 71 euro (which is a little less than $100), bought a german glamour for my sister, and went home. by now its about 10 minutes before i have to leave for work, so i didnt have any time to get anything good for dinner. i ate chicken at work. blah. boring.

well, anyway, that was my crazy, good, bad day. i understand if you all skim, its sortof long. :)

[Krissypoo]

All of that, plus work? I got tired just reading that.

I think it's supercool that you know German!

[kkapp]

Hi Jeni,
when doing skull crushers, you can turn the bar several ways to get different hand positions. I had to play with different positions for a while and I actually like the feel of the EZ bar better than the straight bar. It's less stress on my wrists.

Congrats on the job!!!!

[abbs]

Hi Jeni, just been reading up on your journal. How long have you been in Germany? Im living in Japan and life can be really frustrating sometimes. I can under spoken Japanese Ok but my speaking is really bad so communication is always an issue. My gym is pretty good though, nice equipment etc and it even has massage chairs! But I hate talking to the trainers, its so awkward and we end up not understanding each other so I have to go it alone and get info from these boards. Ive been here nearly 3 years and will be heading home for good in July (to New Zealand). I see you are going home in May? You must be so excited!! I cant wait to go home and be able to buy things like natural peanut butter, fat free cottage cheese etc. Some things are so hard to buy here, but Im making do with what I have. How long will you be in Germany for?

[jeni5.0]

hi abbs! thanks for reading my journal.
ive been in germany since may 24, 2004. only get to go home for 2 weeks this time. in december 2006 we will be going home, well, at least to the states (hopefully) for good. my husband is in the air force, so we have a commisary and BX for american food and stuff, they are 40 minutes away. (my hubby works at a german base)

i am very frustrated living here. its fun sometimes to go to the german stores and buy clothes (although i dont like many of them) just to bring it back to the states and be able to tell people you bought it in europe. and its easy and sometimes very cheap to travel. but when i have to figure something out in the german community (like the car) i can only understand about 1 out of every 5 words they say.

and yesterday, i said some things in german, and apparently sucked because he said he cannot speak english. (i understood all of that).
i say lots of things in german and people (germans) dont understand me. and i think i do alright sometimes.

oops, sorry for ranting. :)

why are you in japan?

[jeni5.0]

kris- i hardly know german. i get so fed up with it sometimes that i just want to give up and go back to spanish. im much better at spanish, and ill actually use spanish back home. no one speaks german in st.louis. it would look nice on a resume tho i guess. but still, spanish would look better.

what i need is a personal german translator to go out with me. i would ask how to say something, they would tell me, and i would repeat it to whoever. i learn pretty well that way.

oh, i saw your pictures. you look great!


karla-ill try new hand positions on the ez bar. thanks for the suggestion, and the congrats. :) i start training monday. of course, then i have to go out of town for 2 weeks, but they knew that when they hired me. yay! they hired me. now if only i could get a raise right away so i can quit the bar. hhhhmmm, need a plan.....

[abbs]

I can totally understand your frustration!! Thats how I feel, and I really miss being able to express myself easily. I have the same problem when I speak Japanese, people look at me strangely and dont seem to understand even though I know ive got it right. Often I think they are so surprised to see a foreigner speaking Japanese that they dont really listen and immediately start thinking about how they cant speak English. arggghhh! Dont worry about ranting, I dont mind and its so theraputic (spelling?)

Im in Japan teaching English on the JET programme. Im in a wonderful high school, my students are angels but ive just had enough and ready to go home. Living in a foreign country where they speak another language is hard, and it takes so much energy. And being blond and white I really stick out here, everywhere I go I get stared at and scrutinized. Its very easy to end up feeling very self-conscious and wishing you would be invisible. But its all part of it and Im sure it has made me a stronger person.

My release is working out and getting fit. Its great to have a focus and something to occupy my time.

Not long and youll be home for your holiday, its a pity its so short so I hope you really make the most of it.

[jeni5.0]

workout
well, i was supposed to do legs yesterday, and shoulders/abs today. however, since i had to skip yesterday, i just did all three today. i chose to do it this way because i wanted a day between shoulders and softball practice, which is sunday. by the way, our first game is monday night, and since no one said anything to anybody until today, i cant go because of work. i hate my work. i cant wait til i get to quit. (my old job, not new one). anyway...

deadllifts
warmup ezbar+10 1x10, ezbar+20 2x8
for some reason i was really feeling these in my back. i did straight leg.

single leg squats
warmup ezbar+5 1x10, ezbar+15 2x8

bicycle manuever-2xcount of 40

crunch-2x12

reverse crunch-2x12

side lunge-3x12 (no weight)

db shoulder press
warmup 5lb 1x12, 20lb 1x6,1x8

seated calf raise 15lb 2x10

standing calf raise 55lb 1x12

tequila shots(stole this name from another journal :))
10lb 1x10, 15lb 2x6


nutrition
i was an eating MACHINE today!! i woke up at 7:30am, worked out at 8:30am. i think this and the time of the month (if you know what i mean) had something to do with it. i was just so so hungry all day. so, i wont post all the meals so this doesnt get too crazy. i ate clean and good all day tho. so proud of myself.

2138 cal
188 pr
211 net carbs
43 fat
10 sat
45 fib

water- 3 1/2 liters!!
soda-1/2 can
(most water in a day ive drinken so far) is 'drinken' a word? or should it say drunk? man, and i have a college degree. geez!

[Krissypoo]

Looking good, Jeni! Water consumption is going up. You're almost at a gallon! :D Do you feel your energy increasing?

[jeni5.0]

ok, im gonna try and post some pictures. a couple werent on the memory card anymore, so they are pictures of pictures. you can see the glare on those.

i wish you could compare these side by side, but i dont know how to do that.

i am very very nervous about putting these up, so please be nice. my self esteem cant handle any blows right now.:)

the before pictures were taken in the beginning of january. the afters were taken feb 21. these are old, and im due for a second set of after pictures, but i keep forgetting to have my hubby take some. i will, tho, soon.

side before
http://www.mustangmods.com/data/16846/jenibeforeside.jpg

side after
http://www.mustangmods.com/data/16846/jeniafterside1.jpg

front before
http://www.mustangmods.com/data/16846/jenibeforefront.jpg

front after
http://www.mustangmods.com/data/16846/jeniafterfront1.jpg

back after
http://www.mustangmods.com/data/16846/jeniafterback1.jpg

[Krissypoo]

:eek:

Damn, Jeni! You are really transforming your body! You look great! Keep up the good work. You look so good! I'm scared of you, girl.

Florida won't be ready for the girls of bb.com. :) You are just going to add to the madness!

[jeni5.0]

no workout today, its my rest day between legs/shoulders and softball. hope one day is enough. my butt is sore right now. we'll probably be doing more running tomorrow.

i went to a spa today. we had a military spouse appreciation day, and we could pick 50 euro worth of stuff from the spa for free, and if we wanted anything else, we could pay the difference. so i got a full body massage for 45 minutes (my first one ever) and a pedicure. well, lets just say i didnt have to pay. the massage was good, but i like my husbands massages better. now if i could just get him to massage me for more than 10 minutes.

and the polish on my toes is thick and rough. they didnt even put a top coat on. i did it when i got home, which helped make it look smooth and shiny.
i guess i shouldnt complain, it was free. and it was fun. i was just kinda shocked at the quality ya know? oh well....

nutrition
today was just awful. i didnt eat anything bad for me, but my carbs and calories i think are just way too high since i had a high carb/calorie day yesterday. am i just being silly? and my protein is way too low, and i only got about 2 liters of water in. ugh. this is why my 2nd set of pictures arent going to show any progress. i keep screwing up.

anyway,
1902 cal
120.5 pr
225.5 net carb
41 fat
9 sat
28.5 fib

water- measly 2 liters
soda- 2-3

man!! im so mad at myself right now. i dont know what came over me! 2-3 sodas. well, i dont want to get anyone down, so ill stop now and hopefully have a better day tomorrow. i wont be home all day long, but ill try.

go me!! get back on track jeni!!!
(yes, im a big nerd, i know :))

[arose70]

Hi Jeni!!! First off, don't beat yourself up! Everyone has off days and your #s still look good :) I know your next pics will be just as impressive as the first changes...speaking of which...


YOU HAVE CHANGED SOOOOOO MUCH!!! I had to look at the pics twice to notice all the changes that have taken place!!! Your abs are coming through and you have that "hard bod" look! Gosh, just more motivation for me now! THANK YOU!! :) I am totally inspired and impressed by your changes, as well as everyone else's here on the board!!! Keep it up and don't worry about a couple bad days every now and then. It happens, we are all human ;)

[kkapp]

Hi Jeni,
The pictures look great. The most noticable difference is the side shot of before and after. Look at those abs!!
Whoo hooo!!

I know I am one to talk, but don't beat yourself up about bad days. It takes one to know one. And I beat myself up too, but you know what... the days that get better feel even more better. (can I say more better?) Oh well. Keep your chin up, I am trying to, too!

[jeni5.0]

thanks you guys. well, girls. :) this board is so helpful. im so glad we all have this to support each other and keep each other going. tomorrow will be better im sure.

thanks a lot fot the compliments also.

[abbs]

great progress jeni, and I agree, dont be so hard on yourself! You ate clean healthy foods and your cals arent that high at all, you cals would have been around your maintenance level and I think 120gms of protein is fine. And it was the day after legs so it would have been put to good use. Dont worry so much!

[Krissypoo]

One day isn't going to mess you up. It happens to everyone! You deserved every second of that massage and pedicure. So what if you diet wasn't what you consider perfect. You deserved the chance to lay back and relax. You've worked hard for so long and you are doing great!

[jeni5.0]

workout- softball practice-2 hours

oooohhh me, i am so burnt. how could i be so so so stupid to not wear sunscreen?! my shoulders havent seen the sun in almost a year, and i go out there with a tank top on just hoping to get a tan. sunscreen never crossed my mind. its in my moisturizer, so it was on my face luckily.

i guess since ive been in this no sun country for so long ive forgotten what the sun can do. it looks like i have a shirt on when im naked. but aloe feels so good. i wish i had some spray that i could put in the fridge.


nutrition
meal 1-cereal, milk, 2 egg whites
meal 2-subway turkey sandwich
meal 3-protein bar
meal 4-turkey,ffcheese sandwich, sf jello
snack-muffin (i love these kris), 1 protein pancake
(i made the muffins for the week and the pancakes for the morning, so i snuck one of each in tonight)
meal 5-1/2 turkey, ffcheese sandwich, asparagus (had to choke this down), 1 egg white

i was supposed to have chicken in meal 5, but i felt very sick to my stomach, so i just put it in the fridge. the chicken would have made my macros almost perfect. stupid upset stomach! i start training for my new job in the morning, so nervousness im sure has something to do with this.

but i did get in alot of water today.

1457 cal
116 pr
145 n carbs
25 fat
6 sat
28 fib

water-3 1/2 liters
soda-1 can

im going to bed now, sun and softball and too little cals are making me very sleepy.

[StlBarbie]

Jeni,
I just checked out your pics ... what a great job you are doing at transforming your body! Your results are awesome!

I am in St. Louis. Where in St. Louis are you from?

[jeni5.0]

hi powells2!
i am from overland. if you've heard of that. close to university city, but a little better neighborhood. my hubby is from st.charles. we went to church in creve coeur. which part are you from? unfortunately i am not there now. but will be a week from tomorrow for 2 weeks!! yay!! ive been away for almost a year.

thanks for looking in my journal and for the compliment. :)

[jeni5.0]

ok ladies. off my routiine this week. i started my new job today, well, training, so i work all day there and then have to work at my crappy bar job. so my only gym time will be about 9:30-10pm. sometimes i am so so tired by that time (even without 2 jobs) that im afraid i may not make it to the gym every night. so i split my workout to be upper/lower this week. i can at least make it twice. any other days will be cardio. so here is upper:

shoulders
front raise-8 lb 3x8
lateral raise-8lb 3x8

back
one arm row-10lb 1x10, 15lb 2x8
lower back extensions-held 5lb 3x8

chest
cable crossover 25lb each side 1x10, 30lb each side 2x6
dumbell pullover-15lb 1x8, 20lb 2x8

arms
one arm cable curl- 20lb 3x8
rope pullover-40lb 1x10, 45lb 2x8


nutrition
meal1-protein pancakes, yogurt
meal 2-subway sandwich(chicken), luna bar
meal 3-pb, jelly sandwich, apple,sf jello
snack-muffin, baby carrots
meal 4-1 1/2 chicken, asparagus
meal 5-cereal, milk, applesauce

2017 cal
163 pr
234 n carb
32 fat
11 sat (very bad- no more luna bars :()
29 fib

water-almost 3 1/2 liters
soda-1 can

off to bed now at 12:30am to get ready for another loooonnnngggg day.
i do love my new job tho. so far. :)

[StlBarbie]

hi powells2!
i am from overland. if you've heard of that. close to university city, but a little better neighborhood. my hubby is from st.charles. we went to church in creve coeur. which part are you from? unfortunately i am not there now. but will be a week from tomorrow for 2 weeks!! yay!! ive been away for almost a year.

thanks for looking in my journal and for the compliment. :)

Of course I have heard of Overland!!!!! I actually live in south st. louis county by Grant's Farm! Where did you go to high school?? Does that sound familiar??? ;) You are a far way from home ... what do you most want to do when you get home?? You should drop by 'the hill' and have some GREAT ITALIAN!! All heathy of course!!!

Great WO Jeni!!!!

[Krissypoo]

Great workout, Jeni! I'm glad you like your new job. :) Enjoying work is always a positive thing. You're going to be superbusy, so take good care of yourself. You always eat well, just don't let being too busy mess that up. You are doing such a great job right now!

[jeni5.0]

You always eat well, just don't let being too busy mess that up.
funny you say this..... last night i almost ate 1/2 a kitkat- but didnt. then i wanted some twizzlers. didnt have those either. needless to say it was a hard night but i was very proud of myself.


Where did you go to high school?? Does that sound familiar??? You are a far way from home ... what do you most want to do when you get home?? You should drop by 'the hill' and have some GREAT ITALIAN!! All heathy of course!!!
i went to Ritenour High School. ive heard its the pits now, it wasnt bad when i went. besides seeing my family and friends i want to go to a Cardinals game! and i am, the 11th. i get to wear my jersey. i actually know someone who lives on "the hill". her and i and a couple others went to a little italian place around the corner from her, but i forgot what it was called.

i definitely know grants farm. my best friend used to live right down the street from there. and some family friends live on new sappington. my mother in law lives in affton.

oh me, i went a little crazy. sorry, i miss home!! will talk about it all day if someone knows what im talking about. :)

[StlBarbie]

Jeni,
I went to Cor Jesu! I bet your mother in law is my neighbor!!! ;) What a small world it is!!! I love going to the Cardinal games!!! I go every chance I get. I work my real job for the state at West Florrissant Rd. and 270. My fun job is on the hill!! Today I am taking my 11 year old on a field trip to Jefferson City. You should visit the Ameristar in St. Charles when you come home. Even if you do not ever gamble there are fabulous food venues there and a great blue bar. So, am I getting you all pumped to come home??????????:D

[jeni5.0]

i got off work from my first job a little early so i had time to plan out my food. i am not working out tonight. will do cardio tomorrow tho. i think i just need to sleep. i was falling asleep on the way home today.

nutrition
meal 1-cereal, milk
snack-about 40minutes later- apple, muffin
meal 2-pr bar
snack-muffin, 2 egg whites
meal 3-turkey and ff cheese sandwich, sf jello
meal 4-tuna salad, 1 bread
snack-cashews
meal 5-1 1/2 chicken, greenbeans
snack-jello

1598 cal
163 pr
98 net carbs
(did low carb on purpose)
41 fat
11 sat
32 fib

will let you know about the water intake later on. im so tired, i wish i could go to sleep instead of work. i just dont have the energy right now to deal with all the people. :( at least i am getting paid.

[jeni5.0]

hi powells- i am already going to be dragged to ameristar for crab night wether i want to go or not. :) i used to work at harrahs, so ameristar is where we always go, even tho i wont use more than $5. i just cant throw away money lke that. i went gambling for my 21st birthday, but ever since then i spend very little at the casino. ameristar is fun tho.

i got my associates at flo valley. :)

[jeni5.0]

ok, so i added 1/4 c oat bran, 1/4 scoop protein, and a muffin. muffine before work, oatbran after.

my new totals:
1732 cal
177 pr
109 n carb
43 fat
12 sat :(
36 fib

water- almost 3 liters
soda- 1 can

by the way, next week right now ill be in America!!!
wwwhhhhoooo-hhhhooo!!!

[kkapp]

whooo. hooo. It will be here in no time. Welcome home!!!

[jeni5.0]

well, i had planned on running today, but didnt. today was not a good day. i fell asleep on the couch instead. i didnt mess up on my diet, but i just dont feel like totaling it up right now. maybe tomorrow. sorry to be gloomy.
doing legs tomorrow. im so excited. maybe it will get me out of this slum im in.

[Briar]

Dont worry we all go through those days. Where you just dont feel like doing much at all. SO DONT. Your body obviously needs a rest so give it to yourself and then have a good nights sleep and wake up all refreshed and ready to start a new day out of your little slum. It always seems to work for me, just get ti out of your system, dont try fight it, it will only take longer.

[jeni5.0]

thankyou briar. i do feel alot better today. im flying home in about 5 days and i just have a lot to do before then. its just stress thats got to me. but i think everythings good now. thank goodness.

[StlBarbie]

MEET ME IN ST. LOUIE.. LOUIE... MEET ME AT THE FAIR!!!!!!!!!!! :D
5 days and counting ...you have to be so pumped and the Cardinals are in first!! I have tickets to Friday night's game and I'll be thinking of you!!

Do you need me to go to the Ameristar with you and make sure you make "healthy choices"??? :D I graciously volunteer my services!!! ;)

[Krissypoo]

Do you need me to go to the Ameristar with you and make sure you make "healthy choices"??? :D I graciously volunteer my services!!! ;)

Powell's shopping list:

1. Oats
2. Oats
3: Oats

Do you REALLY need to go to the store with her? :D

I hope you feel better today, Jeni! Enjoy your leg day, they are the BEST! Did you ever figure out what you were going to do with your animals?

[StlBarbie]

I saw that!!! ;)

[Krissypoo]

I saw that!!! ;)

:D You know you're my girl! It's nothing but love and honesty!

[jeni5.0]

powells-if you want to go to ameristar it would probably help me out alot. but you wouldnt be making healthy choices for me, you'd be dragging me away from the dessert island. :) chocolate covered strawberries, cheese cake..... yummy.

im not dieting at home, sortof. i will eat whatever i want in moderation once or twice a day, and eat clean the rest. for example, my husband loves dairy queen, so i will eat good all day, and have a mini blizzard. granted they are like $2 for the tiny thing, but whatever.

whoo-hoo!! yay cards!! that would be so great if they won the world series. however, that would up the price of tickets. and i would probably cry because i wont be in st.louis at the time to celebrate. its no fun celebrating something so huge alone.

kris- ive decided to leave the animals at my house. there will be a couple (with a little boy) who will stop by once or twice a day (hopefully twice) to let the ferret out to play and keep my cat company. but i was told it would be much much more stressful to take the animals out of their home than to just leave them alone. at least at their own house they are comfortable. so, i feel better about leaving them here.

i love oats to. :) id go to the store with her!! ive been on an oatbran kick lately tho. i think ill have some oats tomorrow for breakfast. oh, i did have a good leg day. and to think i almost didnt go cuz my boss had me stay 2 extra hours at work (the day job).

oops, wrote a couple short stories. gotta post my 'stats' now...

[jeni5.0]

workout-lower body/abs

high step ups
warm up 20lbs in each hand, 1x12 (did these on an aerobic step)
20lbs in each hand 2x8 (did these on a bench)

crunch
3x12

side lunges
20lbs in each hand, 3x8 on each side

cross crunch
3x12

ham curls
50lb 3x8

scissor kick
3x30seconds

calf raises
30lbs in each hand, 3x12

i had to do everything with dumbells today because my shoulders still hurt pretty bad from the sunburn i got on sunday. im just starting to peel a little bit. i hate peeling, its ugly. i tried really hard to prevent it. sucks.

nutrition

meal 1-cereal, milk
meal 2-bar, banana
meal 3-beef thing with corn and potatoes, lima beans, carrots
meal 4-shake(protein, milk, yogurt), muffin, 1/2 protein pudding
meal 5-pb and jelly sandwich, swt potatoes
snack-green beans, 1.2 protein drink
meal 6-1 1/2 chicken, broccoli
snack-sf jello

2049cal
194pr
199n carb
35 fat
13sat eeeeeeek!!
37fib

water-3 1/2 liters
soda-1 can

ok, now i need some help. im going to be on an airplane/layover for 14 hours. i need some snack ideas. so far ive got: bag of cereal, dried apricots, protein bar, nuts, pb/j sandwich. ok, need a few more. any ideas? i dont like beef jerky.

[Krissypoo]

ok, now i need some help. im going to be on an airplane/layover for 14 hours. i need some snack ideas. so far ive got: bag of cereal, dried apricots, protein bar, nuts, pb/j sandwich. ok, need a few more. any ideas? i dont like beef jerky.

I posted some peanut butter cookies that would do well on a flight. Bring some protein powder in a baggie and include the scoop so that you can measure it out and mix it up. Oat muffins would be good. Dry oats to mix in with your protein powder would also work.

And don't stress TOO hard about the saturated fat. Most of it is probably from the peanut butter and, if it is natural peanut butter, it probably isn't that bad.

[kkapp]

Jeni,
I am soooo excited for you. How long are you back in the states for? Have a blast!!!!!

[StlBarbie]

So when will you hit St. Louis??? I know of some good 'arc trainer races' if you're interested!!! :D You'll have to work off those chocolate covered strawberries!!!

[jeni5.0]

thanks wbm, i never even thought of bringing some powder with me. good idea. and cookies! healthy cookies?! whoo-hoo. cookies and cake are my weakness. BIG weakness. :) i love them both. i think i heard about them being in your recipe thread. ill go check that out.

ill be in the states for 2 weeks. not at all long enough, but better than nothing. 4 days away now!!!!

powells-i have never been on an arc trainer. but definitely tell me about these races. even if i dont race maybe i can at least try one out on my own. we dont have them here.

i wont have a gym at home, so im just gonna try and do some cardio at least every other day. mostly running, maybe walking, and my dad likes to ride his bike in creve coeur park (ever been?), so ill probably take my bike there with him. i just hope i can get in some exercise, im going to be so so so so so busy.

[jeni5.0]

hi- i have been unable to get on the computer for two days now. also, i havent been able to go to the gym. im going today tho for sure. things are settling down and everythings 95% ready for us to go home!!! i did keep track of my nutrition tho. one day i ate half a kit kat, but other than that i did good. ill just post the totals so i can go catch up some journals.

may 6
1716 cal
158 pr
151 n carb
41 fat
8 sat
28 fib

may 7
2045 cal
170 pr
210 n carb
35 fat
11 sat
38 fib

i dont know my water intakes, but i do know they were at least close to 3 liters.

will post todays workout later. i havent been able to do nutrition today tho.

[jeni5.0]

ok everyone. i caught up on all the journals. i didnt reply hardly at all tho. sometimes i feel like i have to write something just so you know i am reading your journals, but then i write something dumb or weird. so, today i am just telling you i have read them. you know, just so you know.:)
going to the gym now!

[jeni5.0]

workout-
i did a full body workout today since it might be the last time i get to lift weights for 2 weeks.
thanks to kris, i realized i could push myself a lot harder than i have been. of course, its still less than many of you, but its great for me! :)

shoulder press-wup 10lb 1x10, 20lb 2x6

seated row-wup 50lb 1x12, 70lb 2x8, 80lb 1x6

pushups-3x12

bicep curl-wup 10lb 1x12, 20lb 2x6

vbar pushdown-wup 30lb 1x12, 50lb 2x8, 60lb 1x6

squats-wup bar+15lb, bar+30lb 1x10, bar+35lb 1x8, bar+40lb 1x6
(i weighed the bar, it weighs about 44lb)

low back extensions-just held 5 pounds and 2x8
back was hurting today so i didnt push this

calf raises-70lb 2x12
i could have done a little higher on this, but i cant pick up the 40lb db's


dont have nutrition for today. i ate great all day but then screwed up and ate a scoop of churros icecream and ate a cookie. usually it would bother me but im so excited about my workout that i dont care right now!!:)

[abbs]

Hope you have a wonderful holiday Jeni :D Im so excited for you! Ill be feeling that excitement very soon, 11 more weeks here and then Im home for good.

Take care in your travels!

[Krissypoo]

WOOOOHHHOOOO! Good for upping the intensity, Jeni!!!! :D Now that you know you CAN increase, don't be afraid to keep increasing intensity! Your progress is wonderful! I bet your honey isn't and won't be giving you massages because you are sore, but he'd never tell you that! ;)

What's the current countdown? 1 or 2 days? :D

[IronMaiden1522]

Hey Jeni

I have just read through your journal and I must say congrats. It seems like you have a crazy schedule and you still always make it to the gym. I find it hard sometimes too, I commute an hour to and from work everyday, so on my cardio days I have to get up at 5. you look great in the pics!!

[jeni5.0]

thanks jenny!! an hour both to and from work?! that sux. you must have a pretty good job. we have to drive 40 minutes just to get to an american grocery store over here and it just seems like it takes forever.

kris, i am leaving at 11am german time tomorrow morning!! whoo-hoo!! that is 5am in st.louis. im so excited to go home, but flying is awful. i usually have to get on the plane and go to sleep, or ill get sick. but it will be worth it.

ok, so, i am going to bed now. waking up at about 5am german time and will be flying out around 11am. i will try to check in with you all at least a couple times while im home.

ill miss you ladies!!! (oh, ill be doing the pushup contest if i can remember- on my knees tho:))

[IronMaiden1522]

Have fun at home!! Going home is always good!

[taifighter]

thanks jenny!! an hour both to and from work?! that sux. you must have a pretty good job. we have to drive 40 minutes just to get to an american grocery store over here and it just seems like it takes forever.

kris, i am leaving at 11am german time tomorrow morning!! whoo-hoo!! that is 5am in st.louis. im so excited to go home, but flying is awful. i usually have to get on the plane and go to sleep, or ill get sick. but it will be worth it.

ok, so, i am going to bed now. waking up at about 5am german time and will be flying out around 11am. i will try to check in with you all at least a couple times while im home.

ill miss you ladies!!! (oh, ill be doing the pushup contest if i can remember- on my knees tho:))

Oh so sorry I haven't been posting in your journal lately...but I've been reading, promise!!, Just wanted to say...have a wonderful trip!!!!!!! So nice that you will be home with us in the states ;) can't wait to see you posting again too!

[Krissypoo]

Have a safe trip home! Enjoy yourself!!!! :D

[StlBarbie]

Travel safely Jeni, enjoy the Cards game ... and don't go near those chocolate covered strawberries at Ameristar ... I am quite sure they will be calling your name!!!

[Krissypoo]

I know that you are there, but I want you to know that we haven't forgotten about you. You better not forget about us!

[StlBarbie]

Jen,
I so..........hope you are enjoying St. Louis!!!!!! Go CARDS!!!!!!!!! :D

[jessi]

hi everyone- im not jessi, i am jeni5.0!! i hope i dont get in trouble for this but i cannot remember my password. it is saved on my computer at home.

i just wanted to let everyone know i am having a great time!! its almost like i never left. i fit in here. this is my life. i dont belong in germany. i wish i didnt have to go back, but my animals are there, so is my job, and i dont want to be without my husband. this sucks!! but anyway-

ive been to the cards game, they won 9-3!! it was a good game. ive been out to eat a million places. im eating what i want, just not a lot of it. i will probably gain 2-5 pounds here, but i have been very very busy. and i went on a run one morning. and i will be swimming in a day or 2. also, my mom wants me to take her to the gym and show her around the weight room. yay!! although i dont know how she is gonna get me in there. im not a member anymore.

i am taking total lean control, or something like that, just for these 2 weeks. i cant have my regular workout routine, and im eating bad half of the time (better than the whole time tho), so im taking the pills. they are fat burning. who knows if they work, but they make me feel a little better.

powells- i went to cunnettos on the hill. heard of it? i hadnt until this week. we met some people for lunch there.

well girls, i gotta go shopping. ive been so so busy that i havent been able to even go to the mall for more than 20 minutes. i need some new clothes!!

oh, the flight was long but good. i sat on the edge to be able to stretch out my long legs. my hubby wanted the window anyway. i slept alot. we had a layover in philly, and our bags were left there. we got them about 6 hours after we landed in st.louis. not too bad i guess. half the flight got their bags left, so at least we werent the only ones.

i miss you all!!! thanks for keeping my journal off the last pages. :) talk to you soon.

jeni

[StlBarbie]

CUNNETTOS??? HAVE I HEARD OF CUNNETTOS??? It should be named POWELLS, if that tells you anything!!!! Jeni (or do you prefer Jessi :D), I work on the hill and hang out on the hill all the time! I LOVE the hill!! I play in a bocce ball league there at Milos.

One of my spinning class is almost entirely restuarant owners from the hill! They all come to spinning to work off their Italian bread and vino!! You would just die laughing the entire class is spent talking about food!! One of best fringes, is that I am never at a lack to find a great Italian restuarant to eat at - unfortunately!!! :D

So glad you are enjoying your time home!! I thought about you a lot when at a Cardinals game last week! Eat, shop, enjoy the beautiful weather, and relish in being home!!!! BB can pick up again when you return to Germany!! I hope you LOVE every moment here!!!

[jeni5.0]

hi everybody-
i made it home safely. its good to be back at our house with all our stuff, and good to be back to healthy eating and my workouts. but its bad that we have to live here. the frustration and stress of being here has aready started. 3 things already and we have been back for less than 2 days. geez!!

anway- being in the states was great. except for the stress of trying to see everyone. next time i go home im just going to tell everyone where i will be and if they want to see me they will find me. its just too much trying to see everyone.

i rode on my dads motorcycle while home. i had never been on one before, it was actually very scary. :) my dad probably thought i was going to squeeze him to death. i also went shopping, alot. and went to the zoo. i decided i want a bear. they are so cute, even tho they are big.

well, this is embarrassing, but i have to tell you ladies. i gained 10 pounds. i am upset with myself, but also do not regret it. however, i have learned that next time i go home, i will only cheat maybe 4 days. i realized i dont HAVE to eat everything. i will be home again. but anyway, i am back on my diet and about to go running. im doing just cardio for a week, then full body workouts for a week, and then ill start my split again.
i think the weight will come off pretty easily.

there is no way ill be able to catch up on everyones journals, so if anything crazy or important has happened, please let me know.

by the way, thanks for keeping my journal off the last page.:)

[Krissypoo]

Glad to have you back, Jeni!!! :D

[abbs]

Hi Jeni!!! Welcome back!!!

Oh my god, reading your post sounds exactly like my trips home. I always gain weight, get stressed out visiting everyone and then coming back is awful.....I totally know how you feel! At least you have your husband there with you.

And yes the weight will come off easily, some will be water too.

go hard! :)

[StlBarbie]

I am so glad you enjoyed your trip home!!!! And I am even more glad that you are not regretting your 'food freedom', while you were here!!! Honey, you don't get back often enough to WORRY about ... I am sure a lot of the weight is just bloat!! Sometimes, it is best to have a free vacation for both the mind and the body ... and then we you return .. you are more committed than ever!!! NOW, hit it hard MIssy!!

Isn't Forest Park beautiful???? The restoration was such a tremendous success. I bike there all the time, it is truly one of my favorite places in the city. I was just there Tuesday night for a Motown concert at the History Museum. So happy you enjoyed 'home' but even happier your trip was safe!! Welcome BAck!!!

[jeni5.0]

i am going to do cardio only for this week. today i went for a run outside. i thought i went pretty far, but when i measured the route with the car, it was only a mile. oh well. i walked about a mile also.

nutrition
meal 1-cereal, milk
meal 2-pb,jelly sandwich, apple
meal 3-smart ones frozen dinner (due to poor planning on my part)
snack-yogurt
meal 4-chicken, corn, broccoli

1067 cal
96 pr
104 carb
22.5 fat
6 sat
21 fib

i know i know, way to low. im not upset at all tho, being it was the first actual day trying to get over jet lag, and i fell asleep very early.

water-2 liters
no soda!

[jeni5.0]

well, you girls were right about the bloating and water weight. i weighed myself again this morning and was 5 pounds lighter. such a relief!! i still gained weight tho, just not as much as i thought.

workout-
walked behind our village on the hilliest route around for almost 3 miles. at least thats what the pedometer said. im gonna measure with the car later just to see if there is a difference. man i got a great workout on those hills!! i feel good. already feeling better about myself after only 2 days of being back to my good eating.

ill post my nutrition later. its already better than yesterday and i still have dinner.


everyone, thanks for the welcomes!! im glad to be back. of course, id be happier to be back and live in st.louis; but whatever. :) someday, someday.

[jeni5.0]

meal 1-oat bran, protein
meal 2-pb and jelly sandwich, apple
meal 3-pr bar, corn, 2 egg whites
meal 4-half cheese sandwich, banana
meal 5-hamburger patty (92%lean, cooked on foreman grill), carrots, green beans, glass of milk
snack-1/2 apple

1533 cal
125 pr
140 net carbs
30 fat
10 sat
37 fib

water-3 1/1 liters
soda-none

[jeni5.0]

i dont know what it is, the heat, depression, pms...? but i didnt wake up til 2pm today. then i stayed up til about 4am, with naps in between. i never did get a workout in. :(

nutrition
meal 1- cereal, milk
meal 2-sub sandwich (turkey, lettuce, tomato, wheat bread, 6in)
meal 3-chicken, baked beans, green beans, 1/2 pb sandwich
meal 4-1/2 cheese sandwich, apple

1147 cal
94 protein
130 net carbs
21 fat
4.5 sat
29 fib

water- about 2 liters
soda-1can

[IronMaiden1522]

--------------------------------------------------------------------------------

hi everybody-
i made it home safely. its good to be back at our house with all our stuff, and good to be back to healthy eating and my workouts. but its bad that we have to live here. the frustration and stress of being here has aready started. 3 things already and we have been back for less than 2 days. geez!!

anway- being in the states was great. except for the stress of trying to see everyone. next time i go home im just going to tell everyone where i will be and if they want to see me they will find me. its just too much trying to see everyone.

i rode on my dads motorcycle while home. i had never been on one before, it was actually very scary. my dad probably thought i was going to squeeze him to death. i also went shopping, alot. and went to the zoo. i decided i want a bear. they are so cute, even tho they are big.

well, this is embarrassing, but i have to tell you ladies. i gained 10 pounds. i am upset with myself, but also do not regret it. however, i have learned that next time i go home, i will only cheat maybe 4 days. i realized i dont HAVE to eat everything. i will be home again. but anyway, i am back on my diet and about to go running. im doing just cardio for a week, then full body workouts for a week, and then ill start my split again.
i think the weight will come off pretty easily.

there is no way ill be able to catch up on everyones journals, so if anything crazy or important has happened, please let me know.

by the way, thanks for keeping my journal off the last page.

Hey Jeni,

Great to see you're back!! In no time you will be back at er'. Jet lag is hard to get over. They say that for eveyhour difference you need a day to recover. When I got back from India it took me almost 2 weeks to be normal again! you say you want a bear?? Ha well then you would love my job, I trap black bears for the government. They are nuisances where I live (middle of nowhere, surrounded by forest!). They are cute, but not to cute when they are in a trap and chraging you! Anyways I look forward to seeing your progress!!

[jeni5.0]

so, i dropped 7 pounds in 2 days. im so glad most of my weight gain was water weight. i even feel like i look 10x better.

im not going to cheat for at least 2 weeks. and also, my husband is going to eat what i eat. so we will be eating good together, instead of me doing it alone. but we are so busy that we will only really be eating together about 4-5 dinners a week and thats it.

i wont be around 2 much this week, i have two 8 hour work days and three 14 hour work days. those are going to suck because i wont be able to work out. luckily, my second job is not a sit down one.
its also really gonna suck having to pack my food for the whole day. im glad its only 3 days. next week will be back to normal.

i slept today until 1pm. i dont know what my problem is. im going to have my hubby drag me out of bed tomorrow at a decent hour.

well, thats is for now. i need to go for a walk or run or something. its after 7 here now so its not so hot. man i wish germany had air conditioning. i dont know how they deal with this!

[terracotta]

so, i dropped 7 pounds in 2 days. im so glad most of my weight gain was water weight. i even feel like i look 10x better.

im not going to cheat for at least 2 weeks. and also, my husband is going to eat what i eat. so we will be eating good together, instead of me doing it alone. but we are so busy that we will only really be eating together about 4-5 dinners a week and thats it.

i wont be around 2 much this week, i have two 8 hour work days and three 14 hour work days. those are going to suck because i wont be able to work out. luckily, my second job is not a sit down one.
its also really gonna suck having to pack my food for the whole day. im glad its only 3 days. next week will be back to normal.

i slept today until 1pm. i dont know what my problem is. im going to have my hubby drag me out of bed tomorrow at a decent hour.

well, thats is for now. i need to go for a walk or run or something. its after 7 here now so its not so hot. man i wish germany had air conditioning. i dont know how they deal with this!

Hi Jeni! Yeah that water weight does awful tricks to your esteem. That is great your husband is eating healthy with you! My fiance does as well.

14 hour work days are crazy. You poor thing.

I overslept 2 hours this morning because I disobeyed my alarm and FH forgot to wake me up. I always feel shaky, thirsty and hungry when I oversleep.. awful feeling. And I know I'm not depressed so I have no idea why my body lets me do this.

How hot does it get there?

[abbs]

so, i dropped 7 pounds in 2 days. im so glad most of my weight gain was water weight. i even feel like i look 10x better.

Thats wonderful news!!! (the same thing happens to me as soon I get back to Japan, its amazing what an unclean diet can do to your body!)


well, thats is for now. i need to go for a walk or run or something. its after 7 here now so its not so hot. man i wish germany had air conditioning. i dont know how they deal with this!

It gets so incredibly hot and humid in Japan too. Just sitting down you get sweaty all over your body. its so gross! I cant believe you have no air con, not even in your house? I have an air con unit that I switch on at night for a few hours so I can sleep. Id just die without it.

[VanillaBean_21]

Thats wonderful news!!! (the same thing happens to me as soon I get back to Japan, its amazing what an unclean diet can do to your body!)



It gets so incredibly hot and humid in Japan too. Just sitting down you get sweaty all over your body. its so gross! I cant believe you have no air con, not even in your house? I have an air con unit that I switch on at night for a few hours so I can sleep. Id just die without it.

I'd kill for some hott weather! In Maine it's still 50-55 F and rainy!

[mizone]

Just read some of your journal Jeni - 14 hour work days! WOW You are doing really well considering your schedule, great work!!!

Do you miss St Louis? I have been there, well to the airport at least!!! :)

[kkapp]

Hi Jeni,
I just am catching up on journals. I have been MIA for a week or so. Wedding plans have been making me crazy.

I just wanted to welcome you back. I am glad you had a good trip back "home". It may take a bit to get back into the swing of things, but it will happen in no time. Just don't over do it, especially with working those long hours, you don't want to get sick.

[jeni5.0]

jenny- you catch bears?! wow. i would take one home with me. :) actually, i know they wouldnt be happy at my house. however, i am thinking about adopting a bear from the st.louis zoo. that might be fun.
why were you in india?

terra- it actually probably doesnt get too hot here. probably high 80's-90's. im just not used to it anymore since its only warm here about 4-5 weeks out of the year. well, i guess its a little more than that, but those warm days are rainy. it rains alot!

abbs- the only place we have air conditioning is in one of our cars. apparently it never used to get hot enough here for anyone to need air conditioning in their homes. i think 2002 or 2003 was the first time it got hot enough for them to need it.

heather- so so sorry about the maine weather. stuff like that really gets me down. one or two days is cool, but after that i need some sun. hope it gets warm there soon.

mizone- i sure do miss st.louis. i cant wait to go back. lucky powells is there now. we are going to try and go back in november for thanksgiving. i love the airport and hate the airport. love it when i come home, hate it when im leaving.

karla- how are those wedding plans coming along? do you almost have everything ready to go? trust me i understand the stress that comes along with getting closer to the date. keep at it tho, its all well worth it.



ok, so i think i caught up with everyone. i missed this journal while i was gone. thanks everyone for stoppin in!! :)

[VanillaBean_21]

jenny- you catch bears?! wow. i would take one home with me. :) actually, i know they wouldnt be happy at my house. however, i am thinking about adopting a bear from the st.louis zoo. that might be fun.
why were you in india?

terra- it actually probably doesnt get too hot here. probably high 80's-90's. im just not used to it anymore since its only warm here about 4-5 weeks out of the year. well, i guess its a little more than that, but those warm days are rainy. it rains alot!

abbs- the only place we have air conditioning is in one of our cars. apparently it never used to get hot enough here for anyone to need air conditioning in their homes. i think 2002 or 2003 was the first time it got hot enough for them to need it.

heather- so so sorry about the maine weather. stuff like that really gets me down. one or two days is cool, but after that i need some sun. hope it gets warm there soon.

mizone- i sure do miss st.louis. i cant wait to go back. lucky powells is there now. we are going to try and go back in november for thanksgiving. i love the airport and hate the airport. love it when i come home, hate it when im leaving.

karla- how are those wedding plans coming along? do you almost have everything ready to go? trust me i understand the stress that comes along with getting closer to the date. keep at it tho, its all well worth it.



ok, so i think i caught up with everyone. i missed this journal while i was gone. thanks everyone for stoppin in!! :)


5 weeks of rain. Sucks ass.

[jeni5.0]

well, my first of three 14 hour work days is done. it wasnt so bad. i can handle 3 more. i have a lot of respect for those people who work such long hours every day. i couldnt do it.

i didnt get a workout in today. thought about it, but then my monthly visitor came 2 days early and i just didnt want to anymore. plus my feet were killing me. i dont want to push it. tomorrow ill bring a pedometer to work (hopefully i remember) and try to get in at least a mile during my sit down job. and maybe 2 miles during my stand up job. we'll see how it goes.

i have all my nutrition numbers written down, but i need to add them all up. i want to go to bed right now, so ill post them tomorrow.

i wish i knew my password to this so i could post at work. :( oh well, "see you later".

[IronMaiden1522]

I give you credit for the 14 hours! i wonder if you can contact an administrator to get your password?

[Krissypoo]

Jeni, you should be able to get your password e-mailed to you using the forgot password function. Just attempt a log on and, if it doesn't work, click Forgot Password. You should b e able to change it or get it in your e-mail.

You feeling okay over there? When will you start your normal workouts again? NOT this week...three 14 hour days! WHEW! Take it easy this week! ;)

[jeni5.0]

well, i just got caugt up with most of the journals. i read through everything at work and wrote what my reply would be, and now am home on lunch typing it all. so, anyway, i did what kris said and im going to have my password changed so i can post at work also.

kris, im not feeling like myself right now. i think im just really sad to be back here. i reallly want to go home. but im hoping things will be back to normal next week when my schedule is back to part time.

also, my hubby is at this school right now, so i barely see him. he says goodbye to me in the morning, and doesnt get home til about 6pm. he then has homework, shower, and falls asleep. i miss him.

i have been eating ok, except for yesterday when i ate a corndog and a peice of ice cream cake. :( i just havent been recording. no time. i am however writing down what i ate today and will go for a long walk or a mile run or both since i dont work both jobs.

thanks for being concerned. :) i hope to be back to normal soon. we are going to try and go home in november, so if we do ill have something to look forward to.

wow, that was long. sorry. dont want to bum anybody out.


how do you put the smileys in the post? i can only do 2 of them, and those are typed. they just change into smileys.

[Krissypoo]

Hey Jeni!

I could tell you were a bit down. You have a lot going on right now...your return from home, your husband and school, and all of those crazy hours that you are working. Take it easy on yourself...this is a time that you don't want to beat yourself up for things in life that you can't change right now.

Be creative with your husband, though. Is he home in time to eat dinner? Cook for him and eat dinner together, if you can. Or maybe get up early and cook breakfast for you two. Or, use this time to plan a really special evening for the two of you once you find a block of time that both of you will be free. :)

And don't stress about the corn dog and ice cream cake! It was one day...you can always keep your eating clean from here on out!

Smilies...here are the ones I know:

:cool: : cool :
:confused: : confused :
:rolleyes: : rolleyes :
:mad: : mad:


No spaces, of course. :)

GRRRR...the smilie police said I had too many smilies. I'll post the rest in the next message.

[Krissypoo]

;) ; )
:o : o
:D : D
:p : p

There ya go. Enjoy!

[Megin]

I still can´t get all those smiles. I am sure your cell phone has a list of fun ones you can use as well!


Yea, so I think the past few days should have been declared a "down in the dumps" week. Seemed like everyone around had stuff going on in their heads. >But hopefully we picked each other up enough to pull through and push past the not feeling like yourself phase.
Glad everything is working out!!!!


take it easy if you need to, but remember, you can always go lift hard to improve your mood!!!

great work girl!!!

[jeni5.0]

well, this week is almost over. thank goodness. tomorrow is my last 14 hour work day for a couple months. yay!
since i didnt work my second job today i was going to run. however, my husband said that if i wait for him he will go with me. so i did, but he fell asleep. then it was dark and im too scared to go out in the dark alone. i knew i should have went without him. gggrrrrr. while i waited tho i did go on a walk. so, that was my only workout so far this week. i walked a little over a mile. not good. but i will be starting back to my weights next week.

nutrition
meal 1-cereal, skim milk, cherries
meal 2-yogurt,oat bran muffin(homemade)
meal 3-pb & sf jelly sandwich(ww bread)
meal 4-turkey and ff cheese sandwich, green beans, 2 egg whites, jello
meal 5-oat bran muffin, cashews
meal 6-lean burger on ww bread, broccoli, another freakin muffin!
meal 7-2 protein pancakes (i made some for the morning and i couldnt help myself)

1757 cal
143 pr
157 net carb
38 fat
9 sat
40 fib

water- i think a little over 2 liters-definitely not enough
soda-almost 2 cans diet md

[mizone]

Hey Jeni - Hang in there - the week is nearly over! And dont sweat about not getting in any workouts this week - sometimes your body needs a reast! I havn't been in nearly 2 weeks (thats because I have been sick tho), but everyone tells me the body loves a break! So I just go with it....and helps with the determination when you can get back to your regular workouts!!!

Hope you have a good weekend and get some time with your husband!

[IronMaiden1522]

bump mizone

dont worry you will get back at er' in no time!

[kkapp]

Hey Jeni... we ALL have those days, or weeks. I had mine a few weeks ago. I didn't even post for almost a week. But it too will pass. Just hang in there. I can't even imagine what it would be like living in Germany. You had an awesome trip home and it has to be sad in a lot of ways having to go back there.

Sorry to hear about your hubby being so busy. But that too shall pass. Keep your head up and stay strong...you are an awesome person:)

[jeni5.0]

thanks everyone for the words of encouragement. it really helps probably more than you know. i love this board!

well, this was my last 14 hour day for awhile. i cant wait to start back to a normal routine.

nutrition
(i did eat a cupcake today, that isnt in my totals tho cuz i didnt know the macros)

meal 1-cereal, milk,apple
meal 2-couple muffins, 2 protein pancakes(i was really just snacking)
meal 3-green beans, lean burger
meal 4-cereal, milk (this wont be happening next week)
meal 5-2 protein pancakes (snacking again)
meal 6-salad-lettuce, chicken, lt ranch, 2 egg whites & jello (not in salad:))
also had a T of pb

1515.9 cal
139 pr
129 n carbs
34.5 fat
9 sat
21.5 fib

water-2 1/2 liters
soda-1 can diet md

[Briar]

Hey Jeni, gald your long days are over, now you can have a bit of you time and get stuck into your diet and working out, i love it when you are doing something important and then it finishes and you are free to put 110% into yourself!! :D