Mich's Journal

[NavyGal]

Hi everyone, my name is Mich. I'm a member of a few other forums and have been lurking around here lately. The ladies journals here inspire me and help me to learn somthing new everyday, so i decided to keep my own journal for motivation , to get some great feedback and to help me stay on track.

A little background info: I have been athletic for most my life, unfortunatly in high school and beginning of college I had to deal with an eating disorder. I decided the only way I was going to get over my disorder was to become educate, so I decided to major in Exercise Physiology and Physical Education which I now have a degree in. Even though I am fairly educated in weight lifting, fitness and nutrition, I am aware that I don't know everything and realize that I can learnsomething from just about everyone. Also sometimes when I know I should be doing something I just don't- lol I have been free from my eating disorder for the past 7 years. Over the past 8 years my goals have changed- I went from being a 5'3 114 pd, size 4, skinny fat person to being a 135pd, size 4, fit female.

I just changed up my routine a few months ago. I incorporated a few HITT sessions for cardio, starting lifting heavier in the rep range of 6-8, instead of the usual 12 and have been weightlifting either before cardio or at a seperate time during the day. I have seen great results so far and my strenght has skyrocketed! My main goal is to lose about 2% body fat. I'm about 17% right now but would like to get down to 14-15% so I can see a little more definition and my last two abs that I worked so hard for.

An average week for me is:
M- Chest, 20 min HITT, 10 min cooldown
T- Legs, 40 min Low intensity cardio, Yoga
W- Back, 45 min Spin Class that I teach
Th- Pilates, 20 min HITT, 10 min cool down
Fri- Shoulders/Yoga
Sat- 60min Spin class that I teach
Sun- OFF

I don't directly work my bis/tris becasue they get hit pretty hard through other exercises in my workout and I am happy with their development right now.

I post measurements and exact bodyfat later on when I get a chance, maybe some pics too. If you have any coments or feedback for me please let me know-don't be shy!!!

[NavyGal]

Today I took a pilates class in the morning to work on my core muscles and then did my back workout since tomorrow I have to go to the dentist-YUCK!!!

Here's what I did for Back:
Wide Arm Lat Pulldown triple drop set, maxing out at around 8-10 reps at 104pds before lowering the weight and doing a few more reps each time.

Seated Rows- 3 sets 8-10 working between 100-130pds

Straight Arm Pulldown- triple drop set, working at max 80pds.

Bentover Reverse Flies- 3x8-10 with 15-20pd weights

Then I did 20min HITT on the treadmill alternating between 5.5-9.0 and then walked for 10 min.

Diet:
1/2 low carb protein bar
1/2 cup protein cereal
2 whole eggs

1/2 Light Yogurt with 1/2c cottage cheese and a few almonds

1c low fat beef stew
1 can tuna with honey mustard on two Wasas

Chicken Salad with vinegar

Protein Shake made with .5c 2% milk

[StlBarbie]

Welcome Aboard! Glad to have you here! :)

[NavyGal]

So this morning I have to go to the dentist and today is a super easy day for me casue I'm sure I'm not going to be feeling to great when I'm done there. I did shovel snow this morning for about 45 so that has to count for something. I plan on going to the gym later and walking like a mile to loosen up and then take a Yoga class.

So far today for breakfast I ate:
.5c light yogurt mixed w/.5c cottage cheese
.5c Kashi Good Friends mixed with some almonds
2 whole eggs

Hopefully I'll be able to still eat later on when I get back home.

[NavyGal]

So I just got back from the dentist- it is going to cost me an arm and a leg to get my teeth fixed. He have to have two root canals in two weeks and then crowns put on them. Here's a word of advice- do not let your teeth go!

I just ate:

1/2c kashi w/almonds and few spoonfuls of light yogurt

For Lunch I will be eating:
1c low fat beef stew
1 can tuna w/ honey mustard on two Wasa

I know it could be healthier- thats something I definatly need to work on.

[VanillaBean_21]

Doing enough cardio? LOL I think you should drop that down a little bit. How many calories do you eat daily?

[NavyGal]

Yeah I know about the cardio but unfortunatly I teach most of the classes I take which is one reason why am am trying to eat more calories. I was only eating about 1500 but have been increasing little by little and eating a bit more fat. I have to admit I was nervous at first to up my calories but I am seeing positive results and my muscles feel a lot more firm. I don't count Yoga or Pilates as cardio so in reality I do two sessions of HITT for 20 min, 2 spin classes averaging about 45-60 min and one low intensity session which is usually just walking. I used to teach 2 cardio classes a day-5 days a week- you would have thought I would lose weight but since I was eating enought my metabolism slowed and I actually became a little softer thats why I know now thats its important to eat enough- its just so hard to figure out exactly how much I should be eating.

[NavyGal]

Yesterday I totally relaxed- I went to the gym but the only thing that I did was a yoga class. I realized i need to start stretching more- I'm definatly not as agile as when I was younger. Even though I took it easy yesterday I still managed to eat pretty healthy. For dinner I had salad with chicken, chickpeas, avacado and some lite vinegar. Then before I went to bed I had a protein shake with some cottage cheese mixed into it- I was scared at first but it actually tasted pretty OK.

This morning I worked my abs, then did a spin and yoga class. I really need to make sure I don't eat junk this weekend. The weekends are hardest for me. My hubby is still deployed for two more months so it gets to me on the weekends cause I have more time to think about it. I just need to keep myself occupied with something other than the gym so I don't overtrain.

So far this is what my diet will look like for today:
1/2 low carb protein bar
1c yogurt mixed w/.5c cottage cheese
2 whole eggs

1 can tuna w/ mustard on 2 wasa
1 small bowl of beef stew

.5 kashi w/almonds and peanuts, chai tea w/out milk

chicken w/ cooked spinach sauteed in butter spray and garlic

protein shake w/ .5 c cottage cheese

Does this look like to little? I'm thinking I need to start eating more so maybe I'll add in another protein and veggie meal.

[NavyGal]

So my plans for dinner have changed....I'm going out with my parents and some friends to a chinese buffett restaurant- I really hope I can have enough willpower not to overeat, but I love chinese food- wish me luck!

[Mizfette]

It's so hard not to overeat at a buffet. My advice to you would be to use the salad plates instead of the regular-sized ones. I tend to eat everything I put on my plate at buffets, so eating off of a smaller one helps me be concious of how full I'm really getting. Good luck!

[NavyGal]

Miz- I will definatly try that, now I just have to make sure I don't keep going up for seconds, and thirds, and fourths...lol. I usually end up overating and then not feelind so good later on so I'll kepp reminding myself of that too.

[Ivey_Itch]

Hey, i'm concerned about your calories :) Just make sure your eating enough!! You might want to try www.fitday.com to make sure your getting plenty! Good luck!

[NavyGal]

Thanks when i get home tonight from dinner I'm going to try it out- I usually just try to estimate but you know how wrong estimates can be.

[NavyGal]

Well I didn't have much willpower at the restaurant. I didn't eat until I was uncomfortable but I definatly ate more than I should have! I'm considering this my cheat meal and realize that I need the extra calories because I have been more active lately.

I figured out the breakdown of my diet on Fitday too. This wasn't for today but is for an average day, and I am pretty boring and eat the same things everyday- lol.

Total Calories: 1526 F35%, C31%, P34%

This is more than I've been eating and so far no negative outcomes.

I need to figure out an estimate of how much I should be eating and hopefully I'll get my measurements up tomorrow.

[NavyGal]

Decided not to the online Journal thanks everyone who gave it a read.