Mizone's Journal

[mizone]

Hola!

I get excited about things then that goes away, so the program and diet i have created I will see if I can stick it out 6 weeks. I have some good muscle defination up top but I think I have some little saddle bags :( Anyhow, lets get into this!

Diet will be followed 6 days a week. I wont be strict on the 7th day but if I eat different things on that day I will feel like crap. I dont mind eating the same thing over and over again. One day I had some white bread at a BBQ I never eat that stuff, but it was there and well it went good with the cheese. My stomach can't handle when I change things up.

Meal 1 – 30gOates, 45g Protein Powder, 1 egg white & apple
Meal 2 – 100gcottage cheese, 1 tomato, 1 boiled egg whites
Meal 3 – 1c cooked brown rice, 100g cottage cheese, 1 boiled egg white
Meal 4 – home made protein bar
Meal 5 – 250ml milk, 45g protein powder
Meal 6 – 100g broccoli, 85g tuna pouch, 1 egg white, tomato

Cals. 1589
Fat - 38 & 23&
Carbs - 143 & 34%
Protein - 166 & 43%

Hows this?

Workout will be:

Monday - Rest
Tuesday- Chest, shoulders, triceps & abs
Wednesday - Rest - night school
Thuersday - back and biceps
Friday - Cardio at gym if I feel like it
Saturday - Legs & abs
Sunday - Cardio (outside, not at gym)

[terracotta]

Workout looks good. Calories are ok but if you are hungry you can up them to 1700 and probably still lose as long as your workouts are intense.

[mizone]

Thanks Terracotta!

So the homemade protein bars are from Ms Jewels journal, I read it wrong and where is says dry milk, I just used normal no fat milk. I dont even really know what dry milk is. Anyhow, we shall see if they turn out!

[terracotta]

Thanks Terracotta!

So the homemade protein bars are from Ms Jewels journal, I read it wrong and where is says dry milk, I just used normal no fat milk. I dont even really know what dry milk is. Anyhow, we shall see if they turn out!

dry milk is skim milk powder

[mizone]

to me they taste like reeses peanutt butter cups! Might try and search out some powder milk for the next batch!

Quick work out tonight

swiss ball back extensions - 3 x 8 (i have a week lower back so these will help with that)
lat pull down 4 x 8
preacher curl - 4 x 8
cable bi cep cul - 4 x 6
swiss ball crunches 2 x 15

[mizone]

For the first time I put egg white in my oates, never done that before. I think I like it! :)

[mizone]

Am loving the egg white in the oates. It makes the oates feel 'light'. I think my boyfriend is converted also. I also got the skim milk powder for when I make the protein bars again..mmm!

So I worked out legs this morning. I get sooo tired when I do legs. I did:

standing calf raises
seated calg raises
stiff leg dead lifts and
smith machine squats

I did want to do walking lunges but my legs were just too tired. So perhaps I should do those after calf raises?

I need to build up some strength in my calves because I have sever shin splints and this will help take away some of that pressure.

[mizone]

By the way, I'm 24 years old, 162cm and about 54 kilograms.

[mizone]

Will post some lower body pics after 6 weeks!

[mizone]

I got some skim milk powder and have just put the protein bars in the freezer, so this lot should be good :)

So tomorrow will officially be the first day of my 6 weeks of sticking to something. I am not so worried about the diet side of things. Although this is the first time I have looked at cals, fat, carbs and protein. So it will be interesting. Tomorrow is a no gym day, I am wanting to committ to taking my dog for a walk in the morning before work but I am scared that I wont and that I will fail straight away! If it happens it happens, if not then thats ok to. But come next Monday it will be a straight out commitment to do that. I will let you know if I get up and do it :)

Does anyone know why my skin on my face would become oily all of a sudden? It just doesn't feel very nice. I havn't done anything different. It really gets me down tho, I get little white heads from the blocked pores, then I do the worst thing and squeeze...then it just goes down hill from there :( Any advice?

[mizone]

Well I went for the walk - YAY!!!!!

[Pilgrim BB]

Hi Mizi,

Just wanted to wish you luck as you start your 6 weeks regime tomorrow.
I hope you have fun and reach your goals.

I will visit regularly to see how you get on.

By the way, nice pics. You've got some good guns growing there!;)

Train safely.

A

[mizone]

Thanks Pilgrim - I hope I reach my goals to! :)

I meant to post this the other day, yumme desert treat!

It doesn't have a name - perhaps Jelly-shake-a-licious! (I mean jello when I say jelly).

You need to have some jelly pre made and set, raspberry flavour is my fav.!

Blend together about 1 cup of jelly, scoop protein powder, about 3 or 4 tablespoons of yoghurt and about 1/4c water. Pour into a cup and put it in the freezer for about 20 minutes or longer if you want. The jelly starts to set again. It tastes so good!

[mizone]

I am feeling pretty good today, probably bceause I got up and went for a walk before work, I am very impressed with myself! hehehehe
Have stuck to my food and I just had my home made protein bar - I love that stuff! The best thing about today is that I havn't gone to get a diet coke! I am trying to get away from that. Even on weekends - sometimes I still need something fizzy but i have a cup of juice mixed with a cup of mineral water and that seems to do the trick!

No gym tonight.

[Paichka]

Great pictures!

I just wanted to pop in and thank you for hitting up my journal! I'll definitely be checking back in.

Your workouts look good!

cheers!
Sunny

[mizone]

Yesterday was a good first day - I went for my walk, I stuck to my food and I didn't get a soft drink!

Will be going to gym after work tonight, work out will be:

incline dumbell press
Military press
Rope pushdown
skull crushers
and abs

I will hopefully take a notebook with me - lets see how I go with this one!

[mizone]

I have a note book - I am armed for a great work out, I just have to use it now!!

[mizone]

work out was good.

Military press - 6, 8, 6, 7 @ 5kgs
Incline DB Press - 4 x 8 @ 6kgs
Rope Push down - 8, 8, 6, 6, @ 15kgs
Skull crushers - 4 x 8 @6kgs
SB Crunches 4 x 15 - not much but it did hurt!

Its nice drinking your protein shake after gym and your arms are shakey!

Food was all good today, stuck to my food, except for dinner I will be havin T-bone steak instead of tuna.

[mizone]

I had my steak last night with a table spoon of baked beans and some sour cream - oh it was awesome!

No gym tonight as I have class..blah! It doesn't feel like a rest day as such because I leave home at 6:50am on the days I have class and I dont get home till 8:30pm :( But its all good, I just need to remember that I WANT to go to class!

Have a great day!

[mizone]

Why did I eat the protein bar straight after my lunch? I just like it too much, i wasn't even hungry for it. I just WANTED it. Now I have no food at work, have to wait till I get to my Mums at 5:30...I should be ok.

Damn those protein bars!

[mizone]

Food will be a little different today - no more protein bars and no more cottage cheese, shops tonight!


Meal 1 – 30gOates, 45g Protein Powder, 1 egg white & apple
Meal 2 – 1/2 avocado and sweet potato
Meal 3 – 1c cooked brown rice, 100g cottage cheese, 1 boiled egg white
Meal 4 – egg white omlette with chicken and tomato
Meal 5 – 250ml milk, 45g protein powder
Meal 6 – 100g broccoli, 85g tuna pouch, 1 egg white, tomato

Tonights workout will be Back and Biceps. My abs are sore from the other night, even though I hardly did anything for them, ouch. I just havn't trained them in a looong time!

[mizone]

Well I didn't get to the gym last night, impromptu meetings at work don't work for me, especially on a gym day - sheesh! So I will go tonight. Also yesterday I had a coke...naughty naughty naughty!!!!!

[imperfectly_lou]

Why did I eat the protein bar straight after my lunch? I just like it too much, i wasn't even hungry for it. I just WANTED it. Now I have no food at work, have to wait till I get to my Mums at 5:30...I should be ok.

Damn those protein bars!


Which protein bars do you eat?

[mizone]

The homemade ones - oats, skim milk powder, peanutt butter and protein powder... :)

[taifighter]

Hey Mizone,
Thought I'd pop into your journal, since you're always nice enough to write in mine.
I just gotta say, your pics look GREAT! You have wonderful upper body definition! I think your diet and workout look good, but what are your stats? Do you know your bf%? I'm just thinking 1500 cals is a tad low, especially for someone working out 5 days a week. Might want to up them to 1700-1800.
How much water are you drinking a day? I'd recommend AT LEAST a gallon, if not more! Well anyway, I think you are off to a great start. I'm excited to see your progress :)

[mizone]

Thanks for dropping in Tai!! Upper body I am happy with, lower body, not so good! Blah! But hey, work in progress!

I thought I would be getting hungry with this diet but I havn't, which is a good start. This first week is just really to see if this is a suitable program that I feel I can commit to, and so far its going well. So next week I can make it more intense and will add some more foods in. Water is one of my problems, I dont drink enough. I never used to drink any during the day, only at gym - How bad is that!!! But, I now have a bottle on my desk and sip through out the day. Unsure of my body fat %, but will try and get that worked out!

I went to the shops last night and got some more cottage cheese, except its not the brand we usually get and its not so good. So I told my boyfriend he can pancakes tomorrow to use it up so we can get the good stuff!

Am on track for gym tonight, its soooo hard to go on a friday night but I have to and besides not many people go.

[mizone]

So in the morning I was on track to go to the gym last night but through out the day I was constantly arguing with myself to go or not go - oh the struggles, but I went and I am so glad I did because my boyfriend was here!

So my workout was:
Preacher - 4 x 8 @15kgs
Cable Curl - 1 x 10 @15kgs, 5, 5, 4, 4 @ 25kgs
Lat Pull downs - 4 x 8 @30kgs
Swiss Ball back extensions - 4 x 10

Todays workout was legs:
Standing Calf Raise - 4 x 12
Seated Calf Raise - 4 x 10 @ 30 kgs
Smith Machine Squat - 1 x 10 @ 20kgs, 3 x 8 @ 25kgs
Walking Lunges - 2 laps @8kgs (I dont count these - but would be about 20 per leg in total, just go up and down the gym)
Stiff legged Dead lifts - 4 x 10 no weight
Oblique Crunches - 1 x 20 on each side.

[JumpinJill]

to me they taste like reeses peanutt butter cups! Might try and search out some powder milk for the next batch!


Oh man I need to try however you made it! I still haven't found chocolate protein powder yet...I must now!

Your pics look great :) I'm getting that same tan spot on my chest too! :D
I dont' know what to say about the acne, but man I seem to have blackheads ALL over my forehead all the time, it's like now that I'm an adult I finally got acne, but as a teen I never got it, save for a few here and there itty bitty things :/

[sillyvent]

Great pics!! I agree with JJ anything that's healthy that tastes like reese p-nut butter cups has to be great!! I will be attempting to make these after my show! :) Do you lift legs and arms on the same days...your post is a little confusing to me.
Dawn

[mizone]

No i dont do legs and arms on the same day - sorry! hehehe
I did back and bi on friday night (was supposed to be thursday night but didn't make it to gym) and i did legs this morning (saturday).

[mizone]

I am living in a 2 story house at the moment, its not fun after you have trained legs!

Food for today is ok and I just had a bit of a cheat meal, which i dont think is too bad at all. I melted a little butter in a pan and put in 2 slices of rye and let it brown, then put peanutt butter on, oh man it was good! I hardly ever eat bread so it was a real treat! Say treat over cheat...Tonight will probably be sushi or something like that.

[mizone]

Sunday again, sheesh - the week just went too fast! I did have a pretty good first week. I got all of my workouts in and I stuck to my diet for 5 days, which was my goal, then just be a little relaxed on the weekend. This week I will add some more intensity to my workouts. Wont change the diet because I am very happy with it :

Meal 1 – 30gOates, 45g Protein Powder, 1 egg white & apple
Meal 2 – 100g cottage cheese, tomato, egg white
Meal 3 – 1c cooked brown rice, 100g cottage cheese, 1 boiled egg white
Meal 4 – home made protein bar
Meal 5 – 250ml milk, 45g protein powder
Meal 6 – 100g broccoli, 150g tuna pouch, 1 egg white, tomato

The only difference is I will be having more tuna in my last meal. So that gives me:

Cals - 1626
Fat - 39 & 22%
Carbs - 144 & 33%
Protein - 173 & 44%

My legs are still caining from yesterday, and my butt! But thats ok :) My boyfriend and I had a picnic today and had KFC chips, naughty naughty. But its all good, I seriously enjoyed spending time like that with him and the chips were good to. So I dont feel guilty at all :)

Hope you all had/have a great weekend!!!

Oh and I sold 2 things on Ebay today - I am rapped!!!!!

[mizone]

Got up early and went for a walk this morning, was nice, is starting to get a little cooler in the mornings. Not so cold that I need a sweater so its good! My legs and butt are still sore from Saturday so it was just a nice easy walk, more about the dog and hoping he had fun:) Food is planned and packed for the day...so off I go...!

[mizone]

I gave in and got some diet coke today, I was just so tired and could not concentrate. I was sitting in a meeting and kept yawning for 2 hours. I didn't speak at all during the meeting because half the time I wasn't focusing and was day dreaming – oops! I feel ok now tho. No gym after work so I'll rest up and take it easy. I'll be adding in and documenting my cardio this week. I didn't actually do any last week except for the Monday morning walk and that doesn't really count.

[imperfectly_lou]

Yummmmm FKC chips... I hate KFC normally (my boyfriend could live on the stuff), but their chips are something else!

[mizone]

I am not big on KFC either but their chips rock! I just wanted normal fish and chips shop chips but I am so glad we got KFC - had just the right amount of seasoning...mmmmmm!

I have decided to add in a banana with meal 4 which is the home made protein bar. Only for the fact that I want to include more fruit in my diet and I actually cut the bars into smaller pieces this time also. Last week I only cut them into 6 - this week into 9 like the recipe.

[mizone]

Today I was a little naughty with my food - oops! On the way to work a finance company was giving out chocolate money - you know the ones in the gold foil? Anyhow I thought oh I will just save them for my boyfriend. I had one and they were soooo damn good! None left! I dont feel too bad though because there were only a few.

Today's workout was Chest, Tri and Shoulders
Incline DB press - 8, 8, 6, 6 @ 8kgs
Rope Push down 4 x 8 @ 15kgs
Skull Crusher 4 x 8 @ 6kgs
Military Press on Smith Machine - 8, 8, 6, 6, @ bar plus 5kgs

I was going to do some cardio afterwards but my legs are still sore from saturday - Man!

[mizone]

Last night I had a bit of a binge, nothing to cray about but I just kept eating and I dont know why - I had plenty to eat during the day. I think if I have something bad to begin with (like the chocolate I had), then I think its ok and that this will be my cheat day - grrrr! Anyhow all I had was jelly, lots of roasted almonds and ceral, just dry ceral not milk. Not going to beat myself up about it!

[Ivey_Itch]

Hey, I used to have the same problem. Just try to tell yourself you can stop. I would feel like I messed up and I would just keep eating and eating. Once I realized, oops..I had too much, but I know I messed up, and I had the power to stop it, I felt better about myself the next day. Good job on not beating yourself up over it! What's done is done and it's time to move on! :) That's the key! Good job on realizing that!

[taifighter]

Last night I had a bit of a binge, nothing to cray about but I just kept eating and I dont know why - I had plenty to eat during the day. I think if I have something bad to begin with (like the chocolate I had), then I think its ok and that this will be my cheat day - grrrr! Anyhow all I had was jelly, lots of roasted almonds and ceral, just dry ceral not milk. Not going to beat myself up about it!

Me too Kim! It was a guilt thing/freedom thing. I simultaneously felt guilty about "cheating" on something small and then liberated because, screw it, I already messed up ...might as well eat everything in sight.

I've found changing the way I view food and "cheating" has helped me immensely. I don't use food as a treat anymore... I don't "reward" myself with food. Don't get me wrong, I still eat chocolate and burritos and other "bad" food but I try to never think of it as a cheat or bad food. Its just a burrito! If I eat it, I mark down the calories and move on! ;) Now, if I get stressed out or I get upset I don't think "Poor me, I deserve some Thai take out". I either say, "I'm hungry, I want Thai" and order something healthy, or better yet...I think "What I REALLY deserve is a nice looking body/abs/butt. I haven't had THAT in awhile. I don't really need the Thai food"

Well anyway, I've gone off on a bit of tangent. You don't sound like you need preaching to...you've chalked it up and are moving on, bravo! Just a bit of advice for the future. Keep up the great work :D

[abbs]

Hi Mizone, great intense workouts and super diet. I have practically the same stats as you, im 5-4 55kg (bodyfat maybe around 18-20%), happy with upper body but lower body just needs some work. Im currently trying to cut a bit of that lower body fat and build up my upper body for more definition. Lower body fat is so stubborn but Im positive it will eventually go away.
Looking forward to seeing your progress, keep up the great work :)

[mizone]

I think "What I REALLY deserve is a nice looking body/abs/butt. I haven't had THAT in awhile. I don't really need the Thai food"


That is a perfect way to look at it Tai *Drills it into Brain* Seriously thats just putting our priorities straight and in the right order, yup naughty food tastes good but whats it do in the long run - zilch! Having a great body sends the self esteem up and gives a positive attitude and thats what I need! :)

Thanks for the encouragement ivy! I have worked out my main problem - at work if something is there I eat it or eat most of my food through the morning early afternoon because I am avoiding my work - I know I am not hungry! But if I am eating then I can't possibly work at the same time - sheesh!

Thanks for stopping by Abbs! And that darn lower body, just not up to speed with the rest of me *grrr* But yup, I have faith to! Always good to know people with similar stats going through the same stuff :)

Todays food is a little different. I only worked half a day as I have an exam tonight and I didn't want to rush around after work.
Meal 1 - 60g oates, 45g protein powder, 1 egg white
Meal 2 - Protein Bar
Meal 3 - 1c chopped brocoli, 1c diced tomato, 1tbls cottage cheese, 1tbls brown rice and some tomato chutney (this meal tasted soooo goood!)
Meal 4 - 45g Protein Powder, 250ml milk
Meal 5 - Apple & Banana
Meal 6 - Tuna probably!

Thats about it for now! :)

[mizone]

I was suppose to study this afternoon but why would I do that? :) I took my mums dog for a walk and just vegged out a little, it was nice. I am going to do some HIIT for the first time tomorrow arvo. Will probably only go for 15 mins including warm up and warm down. Any advice on intervals for a newbie? And I should do this after my workout (bi & back) ?

Cheers,
Miz

[mizone]

Last night I had chicken and noodles with a teaspoon of sour cream instead of the tuna - it was good!

Food for today will be a little different, used the last of the cottage cheese - doh! Breakfast is the same. (oates, 1 egg white, apple)
Meal 2 - 3 egg white omlette, 1 yolk, 1.5 tbls cottage cheese
Meal 3 - Brocoli, tomato, .5c brown rice, tbls cottage cheese
Meal 4 - Protein bar and banana
Meal 5 - PWO, 45g protein, 250ml milk
Meal 6 - Steak, and sweet potato maybe some avocado

[mizone]

So I'm gonna try HIIT tonight after my weights workout. WIll be going for say 30 secs, then 1min recovery....will see how that goes! Or how *I* go more like it! hehehe

[abbs]

Good luck with HIT Mizone. Hey do you like pesto? It goes great with chicken and noodles too.

[mizone]

I love pesto, we dont really have any 'sauce' type things at home to put over things like that, so hence the sour cream plus i did but some bbq sauce in there too - yum! But thats a good idea! I dont do the grocery shopping in my house so I'll tell my boyfriend. He does the shopping because he spends less and doesn't get naughty stuff!

[abbs]

sour cream with bbq sauce sounds yummy, im going to try it! I love saucy things!

[mizone]

So i think I had a pretty good work out tonight! I did back and Bi plus cardio.

Preacher Curl - 4 x 6 @20kgs
Cable Curl - 4 x 5 @ 25kgs (this was hard but I got out every set!)
Lat pull down - 6, 4, 4, 4 @ 35kgs (hard to!!)
SB back extensions 3 x 10

So then I jumped on the treadmill and did some full on cardio, well full on for me, yay for HIIT. The time went sooo fast! Even tho 15 mins isn't long it only felt like 5. Normally when I am on the treddy watching the time it goes soo slow...but now when you have a purpose for watching the time, zoom! It was great, well full on but you know what I mean! The only downer was the treadmill was set to miles instead of kilometres so the speed didn't have a meaning to me really :(

Had a great dinner, small piece of steak, sweet potato and 1 tbls sour cream!

[Paichka]

sweet potatoes and sour cream? ohhhhh man. SO GOOD.

If you like pesto, my mom has a great recipe for pesto pasta salad -- extremely healthy, if high in carbs. I used to eat it the night before big races/regattas. I can get that to you, if you like. Just have to wait for her to wake up so I can ask about it. :D

Great workout, Mizone!

Sunny

[abbs]

Hi, a question about your lat pulldowns. I find that if I go too heavy I feel like Im working other muscles and not my lats. To really feel it in my lats I have to be doing it at weight where I can do about 10-12 reps.

Doing those low reps and heavy weight, can you really feel it in your lats? or does its sometimes feel like you are using other parts to pull it down? any pointers?

ta!

and thanks in advance for that recipe Sunny, im going to steal it.

[mizone]

Would love that recipe sunny!! :)

With the lat pull down on the first set - where I did 6 I noticed ' hm, this feels a bit off. So on the second set I dropped it to 4 and had on my total concentration face on and just pictured in my mind the squeeze. Doing that totally helped! The power of the mind, give it a go - increase the weight and do 4 reps - only what you feel you can do properly and make that squeeze the main focus. Forget that you've gone heavier and that your only going to do 4 reps, just think of them coming together. My boyfriend always tells me to visualise and it works :)

[taifighter]

Would love that recipe sunny!! :)

With the lat pull down on the first set - where I did 6 I noticed ' hm, this feels a bit off. So on the second set I dropped it to 4 and had on my total concentration face on and just pictured in my mind the squeeze. Doing that totally helped! The power of the mind, give it a go - increase the weight and do 4 reps - only what you feel you can do properly and make that squeeze the main focus. Forget that you've gone heavier and that your only going to do 4 reps, just think of them coming together. My boyfriend always tells me to visualise and it works :)

AWESOME advice, Mizone...i'd rep you but they won't let me :(
Abbs, I've found visualization is reeeeally helpful in executing back moves...try to picture the individual back muscles you are working contracting and moving. You have the right idea to start with lighter weight...do the lat pulldown in slow-mo, and really concentrate on squeezing those elbows down and together behind your back. Then release the bar back up, slooowly, feeling those muscles uncoil. Once you are able to feel your back muscles really engage, try upping the weight. It sounds a little funny, but trust me it works...I've found it helpful to look at a muscle chart to determine exactly what I'm working when I lift a muscle group. Good luck, and great job Mizone, keep it up :)

[abbs]

:)Thanks so much Mizone and Tai, you are so helpful. Im definitely going to follow your advice in my next back workout.

[mizone]

Not a prob abbs!

So I went and got my gloves, I dont like when there is too much too choose from! hehehe I tried on nearly every pair and think I will be happy with what I got. I picked up some db's to test them out :)

Having my lunch now - I bought my lunch, i never buy it but I just felt like it today. I went to a salad bar type place, so lots of tasty good stuff! Yumo!

[Paichka]

Mizone --

3 cups of well packed fresh basil leaves (or spinach...if you're using spinach, add 1/4 cup water & 1 tbsp dried basil...if it's frozen spinach, don't drain it)
4 cloves of garlic
1 cup toasted pine nuts (or walnuts)

blend the above in a processor

slowly add 1 cup extra virgin olive oil while machine is running
add 1 cup shredded low-fat Parmasean cheese
taste and add salt and pepper as needed

Mix with 1 box spiral pasta (whole wheat or tri color), cut up sweet peppers (red & green & yellow) and serve with chicken. I like to cut up cooked chicken & mix with it...tastes yummy that way. I find chicken cooked in italian dressing or baked with "Chicken Spices" from the spice aisle at the market complement it well.

We used to make this before big races & take it to pasta parties my team would have...it was always gone in like 5 minutes. People used to beg me to get my mom to make this for picnics & things.

Sunny

[Boots]

Hi Mizone

Good Morning. Glad to see you got your gloves. :)
Your pictures look good. You have some good muscles to start off with lucky you huh! I have to get my munchkin ready for preschool so I will catch up woth you later.
PS your diet and wrkouts look good :)
Ahh if only I could get my diet on track and stay there!!!!!!!

[Ivey_Itch]

Looking good! :) Enjoy the gloves!

[mizone]

Thankyou so much for the recipe Sunny - I can't wait to try it, sounds sooo good!We have a long weekend here this weekend so I might just go for it on Monday!

Ivy, Booty - I am such a geek, I wore my gloves at home last night just for fun lol. I just love them :) Will use them tomorrow wooo hooo!!!!

Last night I went to gym (on a friday night - I am soo proud of myself, normally I am too drained to go) and did 30 mins on the treadmill and some abs.

today I did some more cardio, I normally do legs on saturday but I wanted to get in an extra cardio session this week so I will do legs tomorrow. So this morning I did 20mins on the bike - interval, 10min run and 10min walk. I felt good afterwards. I now weigh 53kgs, last week I was 52.5 so here's hoping its muscle!!!!! I really LOVE going to the gym on a Saturday morning. Gym open at 8am but because my boyfriend works there he has keys so we always get there before 7 so we have the place to ourselves. We put on our music and go for it...love it!

Have a great weekend!

[abbs]

I really need to get some gloves too, my hands are starting to get really calloused.

Im sure your weight increase will be muscle, for two months I ate around 1800-2000 cals a day (im 5-4) and I put on about 2.5kg, but it all seemed to be muscle. Im now kinda doing a mini cut and in the last few days Ive noticed my lower body finally slimming down. But my upper body is keeping the muscle and really balancing out my shape. Its amazing how weights can really transform your body.

keep up the great workouts and diet :)

[Paichka]

Mizone, you're so welcome. I am always trying to corrupt others with my carbtastic eating habits.

LOVE the pasta. EMBRACE the pasta. Endurance athletes need it. ;)

Sunny

[mizone]

Or in Saturday's case embracing the CAKE!! So Saturday was quite a social day for me (doesn't happen very often!). I caught up with an old friend who has a major sweet tooth and we had cake and icecream with caramel topping - YUM! She gave me very important information "Calories are non-existant on weekends" Damn, I have been missing out! Then saturday night at my boyfriends Dad's for dinner and cake again. So i had 2 slices but I dont even feel guilty or bad. So its all good :)

[abbs]

No GUILT!! Good on you Mizone, got to enjoy the simple things in life

My mum sent me some homemade chocolates from NZ today and I had great pleasure in eating some, no guilt at all. YUMMY!

[mizone]

Its always great when you get over the whole guilt thing, that can seriously do your head in - argh!

I did legs today and I seriously did not enjoy this workout. Not what I was training, just felt weird at the gym, I dont normally go on a Sunday afternoon and there were people there that I had never seen before and it was busy! Normally I do legs on a saturday morning when only my boyfriend and me are at the gym. So i am not used to it being 'busy' when I do legs...blah!

Standing calf raise - 4 x 12
Seated calf raise - 4 x 8 @30kgs
Smith Machine Squat - 1 x 8 @ 25kgs, 3 x 8 @30kgs
standing lunges 3 x 12 @8kg db's (too many people for walking ones :( )
Still legged dead lifts 4 x 10 bar only.

Ahh, just had a banana and vanilla protein shake made on soy milk - YUM!!!!

[mizone]

Today is a public holiday so I didn't have to get up super early for my Monday morning walk - YAY!!! My legs and butt are no where near as sore as they should be! Its because I didn't do walking lunges, damn standing!!! But i had a great walk this morning and included about 5 nasty hills!

My plan for the next 2 weeks is to add one more exercise per boday part. So for example when I train back and bi's, this week I will add an extra back exercise, next week an extra bi exercise. Just to do something a little different. Also food wise I will aim to track my meals for the weekend aswell.

Thats about it for now I think!

Hope you all had a great weekend!

[mizone]

So I went for my walk, all good in that department...food blah. When there is a change to my routine (I do LOVE the public holiday tho!!) I dont do so well. When I am at work I need breaks so I eat. Today I have eaten bits here and there - all the rights things, but it doesn't make me very happy - grrr! I am looking foward to dinner tho, porter house steak wrapped with cambert cheese, roma tomatoes and spinich leaves (should be tuna) but I am NOT missing out on this one - YUM YUM!!!!

[imperfectly_lou]

yummmm that dinner sounds delish! Enjoy!

[mizone]

And enjoy the dinner i did, it was great, also had about a cup of broc. and chopped up tomato with cottage cheese on top.. yum!

Food will be a litle different today:
Meal 1 - 30g oates, 45g protein powder, 1 egg white, apple
Meal 2 - Homemade protein bar
Meal 3 - 1cup brown rice, 2tbls cottage cheese, tbls chopped up chicken breat and about 5 chopped up olives
Meal 4 - 200g cottage cheese, chopped up chicken breat, 1 tomato and 5 olives
Meal 5 - PWO - 250ml soy milk, 45gprotein powder, 1 banana - mixed into a shake
Meal6 - 85g tuna, 2 egg whites

I am really happy with food today :) Going to gym after work so will post my routine then.

[mizone]

Oh man! I had a great workout and used my gloves, they are so cool, except I had to change the grip I use. Normally I dont wrap my thumb around the bar, just have it like my other fingers. But the gloves restrict that grip so the thumb goes around now, but thats ok cuz my little hands a re protected :)

So workout was Chest, Shoulders, Tri
Incline DB press 4 x 8 @ 8kgs
Military Press 4 x 8 @ 5kgs
Alternate Side/Front Lateral Raise 8, 10, 8, 8 @ 5kgs
Skull Crusher 4 x 10 @ 6kgs
Rope Pushdown 4 x 2@20kgs, then 4 @15kgs

I have a question about supersets, I know what they are but when do you decide to use them, what are the benefits and is there any exercises that go well or not well together?

Thanks!

[mizone]

Dinner last night was a little different, I had the tuna and a whole boiled egg, I enjoyed the yolk! I also had about half a handful of nuts. Then I had to have some chewing gum, otherwise I would have grazed all night on the nuts! They are good! No gym today as I have class after work - blah!!!

[Ivey_Itch]

Sounds like your right on track! Great work! :D

[taifighter]

Oh man! I had a great workout and used my gloves, they are so cool, except I had to change the grip I use. Normally I dont wrap my thumb around the bar, just have it like my other fingers. But the gloves restrict that grip so the thumb goes around now, but thats ok cuz my little hands a re protected :)

So workout was Chest, Shoulders, Tri
Incline DB press 4 x 8 @ 8kgs
Military Press 4 x 8 @ 5kgs
Alternate Side/Front Lateral Raise 8, 10, 8, 8 @ 5kgs
Skull Crusher 4 x 10 @ 6kgs
Rope Pushdown 4 x 2@20kgs, then 4 @15kgs

I have a question about supersets, I know what they are but when do you decide to use them, what are the benefits and is there any exercises that go well or not well together?

Thanks!

ohh mizone you are forcing me to use the metric system...ouch. Time to flex my brain muscle ;)
Your workout looks awwwesome! Forgive me for asking a dumb question, but are you on a three day split? you may find it beneficial in the coming months to switch to a four day split, as you become stronger...that way you can really devote 3 or 4 exercises to a muscle group. But anyway, I'm getting ahead of myself!! Great work...and GOOD FOR YOU! about that cake!! I swear its not the food but the GUILT that makes us binge and freak out. God made cake for us to enjoy :D

[mizone]

No such thing as a dumb question miss! I am on a three day split - for 6 weeks. My initial goal is to stick to a plan for 6 weeks, then go from there. I have started researching already about why type of split I will do next. Def. a 4 or 5 day split. Because I AM getting stronger *woo hoo* and I will want to add in more exercises - which I am finding now - but I will stick out the original 6 weeks before I change. So thats gives me a bit of time to work out a better split.

I have a confession - yesterday I had a diet coke and today, having one right now..argh!!! Sometimes I just need that lift at lunch time. I try not to have soft drink but sometimes its hard. I have a coffee every morning and I really enjoy that but I am not sure what else I can take during the day.

[abbs]

nice to see the metric system Mizone, so much easier to understand!

And we are lifting virtually the exact same weight in most exercises, except for the lat pulldown of course, you got me beat there! but tomorrow its back day so Im going to use my super powers of visualisation and see how I do.

[imperfectly_lou]

Re your question on supersets

They are a good "shock" technique and provide a bit more of a cardio element to your weight training. They shouldn't really be used too frequently, every 2 or 3 weeks is adequate, less if you are working on mass building (because generally, you can't go as heavy).

I prefer to use supersets for isolation exercises and opposing body parts

E.g. tricep kickback s/s with bicep curls
leg extension s/s leg curl
walking lunges s/s leg curl

[mizone]

nice to see the metric system Mizone, so much easier to understand!

And we are lifting virtually the exact same weight in most exercises, except for the lat pulldown of course, you got me beat there! but tomorrow its back day so Im going to use my super powers of visualisation and see how I do.


Always nice to see the metric system thrown in here and there! :) Let me know how you go on the lat pull downs :) Use those super powers!!!

Thanks for the super set info Lou, will try to work some in when I start my new split in a few weeks. I thought as much about oposing, but never about isolation.

[mizone]

Going to have a bit of a change to gym this week. I normally do back and bi tonight, but I have tomorrow off work (plus there is a public holiday on Monday so EXTRA LOOOOONG weekend - yay!!), so I will do that workout tomorrow plus my cardio. I love going to gym on my days off because I can go during the day when no one else is there! :) Will post today's food later on.

[VanillaBean_21]

Going to have a bit of a change to gym this week. I normally do back and bi tonight, but I have tomorrow off work (plus there is a public holiday on Monday so EXTRA LOOOOONG weekend - yay!!), so I will do that workout tomorrow plus my cardio. I love going to gym on my days off because I can go during the day when no one else is there! :) Will post today's food later on.

I found that if I do bi and back together then my Bi's are too tired to do anything! Like i was tryong to do hammer curls on a back/bi back and I could only get 2 reps with the 25# dbs.

[mizone]

I found that if I do bi and back together then my Bi's are too tired to do anything! Like i was tryong to do hammer curls on a back/bi back and I could only get 2 reps with the 25# dbs.

Well thats makes sense, I normally do bicep cable curls last and I struggle with them even tho I know I can do the weight! I still don't have the smarts to think about why I struggle with certain exercises, I just think 'oh not doing too well today' hehehehe

[taifighter]

Yeah, even when I work my back all alone, I have to really FOCUS to make sure I'm not letting my biceps do all the work. I don't know how I nearly strain a muscle in my back every time I lift every OTHER body part, but when I go to do back, I can barely hit those muscles!!

But of course, thats where those super amazing powers of visualization come in handy ;)

[mizone]

Back is a hard bugger isn't it? But its so worth it when you can see the muscles, so sexy!

Food today all good
1 - 30g oates, 45g protein powder, 1 egg white, apple
2 - Homemade protein bar
3 - 1c brown rice, 2tbls cottage cheese, 5 chopped up olives, tbls chopped up chicken
4 - 1 tomato, tbls chopped chicken, 3 tbls cottage cheese, 5 chopped olives
5 - CHOC MINT PROTEIN SHAKE with 250ml soy milk (so delicious yum yum!)
6 - tuna and egg whites.

And today another diet coke - ugh!

[Ivey_Itch]

OH!! You got to try it!!! Glad you liked the mint!! Hey, don't worry about the diet cokes! You earned them ;) everyone deserves a treat.. and heck.. it's 0 calories! :D

Man..I really need to learn the metric system! lol

When you work your back, FOCUS.. that's the main thing.. Screw the lbs your using, if your using all biceps it's worthless.. Go with the weight that is appropriate to really feel the burn.. SQUEEZE the back.. Egoatdoor told me all about the "mind body connection" Visually see the muscle working each time, focus hard and see it working... THIS WORKS GREAT! You will love it.. you just gotta focus on the muscle your working and sqeeze...you'll definately know the difference! :D

Opps..just saw Tai's post.. Bump to Tai! ;) didn't mean to sound repetitive!

[arose70]

Hi Mizone! Looks like you are right on track here!!! I wish I could learn to like tuna....maybe someday :) Yea, work and school are tough! I don't have a family though, just my hubby so I don't have to worry about kids. It is really mentally draining to work all day and then truck off to school all night...plus its hard on the tupperware ;) I also have another job that I work part-time on the weekends...usually Friday nights and all day Saturday. I serve at a restaurant for that one. So Sunday is my full day off and I try to take advantage as much as possible but I always have homework and laundry and working out, etc! I am sure you know what I mean!!!! Great job putting it all out there for work and school and training. Its nice to know someone else has a schedule like mine :) What are you going to school for?

[mizone]

I hear you about the tupperware arose! We have soo many containers, yet every day they are all used up! My boyfriend is in the same situation, except he has clients in the morning and evening and goes to school during the day - pays to be organised! I am studying web and graphic design. My work is pretty good with flexibility, if I work an extra half hour or so every day I can take one day off every 2 weeks and that extra day means the world to me!!

Today I did bi and back and 30mins cardio:
Preacher - 4 x 8 @ 20kgs
Cable Curl - 1 x 8 @ 20kgs, 3 x 4 @ 25kgs
Lat Pulldown - 1 x 6 @ 30kgs, 3 x 4 @ 35kgs
Swiss bacll back extensions 4 x 8

Abbs - how are you going with the lat pull down ??

[mizone]

So I think I am going to go and do another cardio session this afternoon. I feel a little on the blah side. Blah being unmotivated and lifeless! I had the day off so I could work from home and get through some of my work thats piling up, hmm how much did I do? I saved the files that I emailed to my home address! GRRR @ me! So hopefully this will get me pumped up and even if I dont do any work tonight I should feel like I have some energy!

[mizone]

So I did go and do the second cardio session, 40 mins on the treadmill and some stretching, felt soooo much better afterwards. Is now Saturday morning and I am off to do legs...YAY (i think hehe).

Have a great weekend!

[abbs]

Hey, latpulldown went really well. I did 4 x 8 at 20kgs, and I can feel some tenderness in my lats so the visualiation technique worked really well. I was feeling a bit tired too during my workout so I think it won't take me long to up the weight. Thanks for your advice! And wow, 35kgs for your latpulldown, great stuff!

[imperfectly_lou]

Hey mizone... :) just wondering if you are going to the Fitness Expo this weekend?

[mizone]

Nope - I'm up in Brissy :(

[Boots]

Hi Mizone
Your doing so good! Sorry I havent been posting. You are on the ball though, I'm glad the gloves are working out for you. I noticed too I had to change my grip a lil bit with the gloves. Dont sweat the diet coke! LOL

[mizone]

WOW - I havn't written since last month! hehehe Feels like such a loong time!!
Had a great leg workout on saturday -
Walking lunges 3 laps of the gym with 8kg db's - probably about 26 lunges on each lap
Stiff leg dead lift - 4 x 12
smith machine squat - 4 x 8 @ 20kgs
standing calf raise - 4 x 12
seated calf raise1 x 10 @ 30kgs, 3 x 6 @ 35 kgs.

I really enjoyed that workout. I did my lunges first so I was a little tired so couln't go as heavy on the squats, but thats ok. I had Sunday off and today (Monday) i took our dog for an hour walk, it was great! Perfect day for walking, overcast and cool!!

For the next week I am going to work out a 4 day split I think, I just NEED a change. I feel if I keep the same one for too long (even though its only been three weeks!) I get bored. If I get bored I wont keep a journal anymore and I just wont be very into to it...so off to work out the new split!

[Ivey_Itch]

Good luck with a new split! Just don't try to do too much too fast! :D

[Hollyday]

Just wanted to chime in and say your pics were real nice.. That is how I want my arms to look..lol good luck

[mizone]

Thanks holly, I like my arms to and my shoulders, I gotta like what I can as the lower body isn't much chop! 3 more weeks and will post photos of that..blah!


Will post my new split later plus new diet :)

[arose70]

A new diet and split, eh??!! I am anxiously awaiting :)

[mizone]

Well I am still working on that darn split (see thread in training). I wasn't going to change my diet but just felt like something different.

Meal 1 - 60g Oates, 45g protein powder, 15 almonds
Meal 2 - 1 apple, homemade protein bar
Meal3 - 1 cup brown rice, 85g tuna, 3 olives
meal 4 - 1 cup broc, 1 tomato, 100g cottage cheese, 3 olvies
meal 5 - (pwo) 45g protein powder, 1 banana, 250ml milk (thinking will have the banana on workout days only and perhaps something like berries on non workout days, just for some variation)
meal 6 - chicken breat, sweet potato, spinich and 3 egg whites

Will plug it into fit day to get macros, depending on how that looks it may or may not change but I think it should be ok.

[imperfectly_lou]

It looks nice and clean but it may be a little high in cals... It looks to be well over 2000 to me... depends on if you need that much though, some people do!



Well I am still working on that darn split (see thread in training). I wasn't going to change my diet but just felt like something different.

Meal 1 - 60g Oates, 45g protein powder, 15 almonds
Meal 2 - 1 apple, homemade protein bar
Meal3 - 1 cup brown rice, 85g tuna, 3 olives
meal 4 - 1 cup broc, 1 tomato, 100g cottage cheese, 3 olvies
meal 5 - (pwo) 45g protein powder, 1 banana, 250ml milk (thinking will have the banana on workout days only and perhaps something like berries on non workout days, just for some variation)
meal 6 - chicken breat, sweet potato, spinich and 3 egg whites

Will plug it into fit day to get macros, depending on how that looks it may or may not change but I think it should be ok.

[mizone]

I hope its not over 2000 - sill have to work that out!

Today I did shoulders & calves

Military Press 4 x 10 @ 5kgs
Side/Front alternating db raise 4 x 10 @ 5kgs
DB Press 4 x 8 @ 5kgs
Seated calf raise 4 x 8 @ 35kgs
Standing calf raise 4 x 12 (no weight)
Calf Press 4 x 8 (no weight)

[mizone]

I have changed a few things in the diet, not too much, so will post that tonight. My shins are absolutely killing me today from my walk on Monday, they are soo sore, anyone else have this problem? Will be going back to my podiatrist soon. So today so strappy shoes to work, sensible shoes and my orthodics...

[Briar]

I sometimes get that when im walking really fast on the treadmill. It seems to occur towards the end when i am getting tired and my legs are struggling to keep up. Also on incline. I think its a kind of fatigue, your Tibalias Anterior (shin muscle) just doesnt want to have to lif your foot up anymore.

[mizone]

I hate that I get this, sometimes it gets to the point where it hurts to walk - like today. It really gets me down. Grrrrr! I have started to do weights for my calves as well (have never done anything for them) so I hope this will help. ANd I will just have to cull my walks outside, treadmill is much softer for me.

[Briar]

Yea i just end up making sure that im not planning on being on the treadmill to long. Do half anf half. Mine seems to go when i stop which is weird. It may held doinf the calf weights but its the muscle on the front that hurts me and there is not much you can do for that.

[Paichka]

Have you looked at your shoes recently? You may not have the right shoes for what you're doing -- if you're doing a lot of high impact stuff, you may need a shoe designed for that.

Go to a specialty shoe store and discuss your workouts with one of the smarties there, they should be able to point you in the right direction.

You may need to buy a cushioned insert.

Sunny

[mizone]

I get my shoes from my podiatrist. I need to go back I think. I know I am ALWAYS going to have this problem. I had x-rays taken of my feet about 18months ago, then 12 months later I got another set taken. My bone structure had changed so much in the time...Feet really disgust me! So it flares up here and there but its so bad today, its the shin and the back of my leg just above my ankle...ouchies!

[Briar]

yea i am planning on going to a foot doc too, i think something is not quite right.

[mizone]

Go straight away! I can't stress that enough! When I first got my pain I just ran through it, making it worse, I got ultra sounds done on my shins to help it!

[Briar]

yea im full of injuries at the mo!! im having physio for 5 different things. So any thing that will decrease my chances i am going to take!! I hate being injured and restricted to what i can and cant do.

[mizone]

Ok I dont feel so bad now, but injuries can really make you feel pretty down!!!

Have revised my diet again, so will post that later and tonight I think I am doing bi and tri, will post work out later also! :)

[mizone]

Meal 1 (6.30am) 60g oates, 11 almonds
Meal 2 (9:30-10am) 1 large apple, homemade protein bar
Meal 3 (12:30-1pm) 1 cup brown rice, 85g tuna
Meal 4 (3:30pm) 100g cottage cheese,1 tomato, 100g brocoli
Meal 5 (6:00 PWO) Shake - 45g protein powder, berries, 100ml soy milk
Meal 6 (8:30) 1 cup chicken, 4 egg whites, 1.4 cup spinich

This comes to about 1600 Cals. approx

I just looked at RX's pics and thinks she looks awesome! So my goal now is to get knees. I fully hate my legs and have a thick layer of fat over my knees, I just want knees hehehehehe :)

I am being super daggy today, because my shins are still killing me I am wearing my sneakers to work (so I can wear my orthodics). It doesn't look tooo bad but still not for the office! Oh well!!

[Briar]

Yea im starting to get really down at the fact that i cant do what i want ie skipping (for work). Its not fair, all at once is so not cool but its prob my body just telling me to slow downa bit.

Your diet looks good do you always sit around 1600 cals thats what i aim for everyday give or take about 50. How is this amount working for you.

Are those homemade protein bars the low carb ones someone posted a recipie on here about. Its in the womens forum somewhere.

Yea i too have leg issues i have a layer of fat aound my upper thighs and i dont know the best way to get rid of it. Will it just come off with diet?

Try icing for 10 min then heat for 10 min and repeating that for a bit. See if that makes your shins any better. Then if your brave you or someone else can really get stuck into them and massage them. Not softly either, You may have what we physio's call the beginning of shin splints. try the above and see if it helps.

Take care

[mizone]

Yea im starting to get really down at the fact that i cant do what i want ie skipping (for work). Its not fair, all at once is so not cool but its prob my body just telling me to slow downa bit.

Your diet looks good do you always sit around 1600 cals thats what i aim for everyday give or take about 50. How is this amount working for you.

Are those homemade protein bars the low carb ones someone posted a recipie on here about. Its in the womens forum somewhere.

Yea i too have leg issues i have a layer of fat aound my upper thighs and i dont know the best way to get rid of it. Will it just come off with diet?

Try icing for 10 min then heat for 10 min and repeating that for a bit. See if that makes your shins any better. Then if your brave you or someone else can really get stuck into them and massage them. Not softly either, You may have what we physio's call the beginning of shin splints. try the above and see if it helps.

Take care

Skipping is a big no no for me, my legs cain if I do that!

I have no problem with 1600 give or take a few, it works out for me. I noticed in a post you said you dont include apples, why is that?

The protein bars are from here and I think Sillyvent posted them in the 'Recipe' thread just the other day.

I dont know what will move that leg fat, i hate it! Like anyone likes fat hehehe

I think i have stress fractures because the pain is that bad! I called the podiatrist and the earliest apt. i can get is Monday morning.

[mizone]

I am feeling about down this afternoon so I might skip my bi/tri workout this afternoon and just go home and have some me time. But then I'll feel bad because I will miss a work out, but then I have to worry about ME to. The struggles that go on in our heards, ARGH!

[imperfectly_lou]

I am feeling about down this afternoon so I might skip my bi/tri workout this afternoon and just go home and have some me time. But then I'll feel bad because I will miss a work out, but then I have to worry about ME to. The struggles that go on in our heards, ARGH!

I know, it's hard, such a Catch-22 situation. Last Saturday I missed a workout because I was so tired, but then I beat myself up over it for the rest of the weekend :(

[mizone]

I know, it's hard, such a Catch-22 situation. Last Saturday I missed a workout because I was so tired, but then I beat myself up over it for the rest of the weekend :(

I don't feel so bad today for missing the work out because I am NOT having a fat day hehehe

I feel like buying my lunch today, i NEVER ever buy my lunch at work because its too expensive and you can only buy mostly junk, I just feel like not making it today, would subway be ok ?

[mizone]

If anyone is interested here is a picture of my dog Akermanis - for any Aussies, yes we LOVE AFL :) :)

[mizone]

I got an email from a male member of the forums saying I looked hot and if I email back we can chat and he can even send me his photos! hehehehehehehe Anyone else have this happen?

[arose70]

Ha! Are you serious!!! What a compliment with all these pics around!!!!!!!! :D
Hmmm, have you seen him??

[mizone]

It is a huge compliment and the photo he saw was from my old journal under a log in name that i can't remember the password to (so he probably doesn't know i'm the same person - well he will now if he reads this), anyhow I did a search on his user name and the funniest thing is he started a thread called 'Foot Fetish' and I seriously have the ugliest feet in the entire world hehehehehehehehe

[arose70]

OMG!!!! I am laughing out loud a work right now! Damn girl, you must be super-hot! Your pics in this journal show an awesome bod!!! Good luck and let us know if he asks for a pic of your feet LOL!!!!!!!

[mizone]

I went for subway for lunch and am enjoying it verrryyyy much!!!!!

[mizone]

Friday's Workout:
Close grip front lat pull downs 4 x 8 @ 25kgs (couldn't go as heavy as the wide grip but i got a better work out doing it thise way)
Seated cable row 4 x 8 @25kgs
Hyperextensions on SB 4 x 20
Crunches with legs on SB - 5 x 12

Saturday's Worout:
Walking lunges 3 laps of gym @ 8kgs
Stiff legg dead lifts 4 x 13
squats 1 x 12 @ 20, 4 x 6 @ 30 kgs
Leg press 4 x 8 @ 40kgs (havn't done this in a looong time and i felt sooo weak!!!)

Feeling ok, I am really hanging out for Monday morning's appointment at the podiatrist! Its too far away, but saying that I dont want to wish the weekend away!

I am going to get my body fat tested tonight - eeek!

[Briar]

yea i really need to do both those things. Go see the feety doc and get my BF re done, im a bit scared about the BF. I always get really nervous before i get it done!!!

[mizone]

Well havn't had my body fat done yet - hopefully today. Went out for dinner last night and had a turkish pizza - yumo!! Today is mothers day and heading out for breakfast, omlette please!

Rest day today :)

Have a good weekend!

[abbs]

Morning, how is turkish pizza different to italian pizza? I dont think Ive ever eaten it.

Enjoy your rest day Mizone and good luck for your bodyfat test!

[mizone]

The shape of it (i wont describe it but its not round) and the type of bread its on. I had roasted pumpkin and goates cheese. No tomato paste/sauce on the base either...it was sooo good! So not a total blow out and I was totally satisified!

[abbs]

mmmmmmmm roasted pumpkin!! that sounds so good! Ill keep an eye out for turkish pizza when I get back to NZ. There are lots of foods I CANT wait to eat.

[imperfectly_lou]

The shape of it (i wont describe it but its not round) and the type of bread its on. I had roasted pumpkin and goates cheese. No tomato paste/sauce on the base either...it was sooo good! So not a total blow out and I was totally satisified!

ooh that sounds delicious! glad you enjoyed it!

[mizone]

I love turkish food! :)

Well my boyfriend and I didn't get time to do the callipers on the weekend but I just quickly plugged in my measurements to my body comp and its says 25%. I estimated about 23...but when I actually saw 25, that 2% looks like a HUGE difference, well not really but you know what I mean. I know thats not too accurate but until we do the callipers I can use that again and compare. So I'd like to see that get to about 18% and I am confident that I can do that! Off to the foot doctor this morning...eeek!

[mizone]

I just got back from the podiatrist. I had worn out my shoes which explains the sudden on set of the pain that I got last week. So i got a new pair, I am so lame I took a photo of them, hehehe I think they are pretty cute tho! I am such a dork. I also got some alterations made to my orthodics, feet/legs I just dont like them!!! Will just throw in a photo of my legs as well.

[Briar]

glad you got that sorted and yes those shoes are cute!!! im a big pink fan!!

Oh man now i want new shoes!

[abbs]

they ARE cute, and your legs too!

[imperfectly_lou]

I love your new shoes! I am a big pink fan!

[mizone]

Thanks guys - I can't wait to go to gym just so I can wear my shoes :) I am not a girly girl so I like pink because that makes me feel girly - does that make sense?

Tonight is Chest and Abs + 20 mins cardio (will post later).

[IronMaiden1522]

Hey nice pics! I want your arms!!!

[mizone]

Hey nice pics! I want your arms!!!

You have my arms and I'll take your legs and tan!

Monday's Workout:

Incline DB Press 4 x 8 @6kgs
Flat DB Press 4 x 8 @8kgs
Cable Cross overs 4 x 8 @5kgs
Crunches 4 x 12
Obliques Crunches 4 x 12
18 Mins Cardio - Bike

[IronMaiden1522]

God you can have the legs! The tan is from India. Actually I don't even feel tanned since I returned but I guess I am. I'm so brutal I am Canadian and we use the metric system technically but I still think in everything regarding weight with the imperial. I always have to figure out what you do in lbs! It looks like you are doing awesome, keep it up!!

[taifighter]

I just got back from the podiatrist. I had worn out my shoes which explains the sudden on set of the pain that I got last week. So i got a new pair, I am so lame I took a photo of them, hehehe I think they are pretty cute tho! I am such a dork. I also got some alterations made to my orthodics, feet/legs I just dont like them!!! Will just throw in a photo of my legs as well.

LOVE LOVE LOVE your shoes. Mizone I want a pair!!!!! I'm obsessed with that color pink...its going to be one of my wedding colors ;)
but glad to see you are getting a new comfy pair to help out with your awesome workouts!!

PS. Nice legs too!!!!!! You look tanner than me!!! (which isn't saying much, but hey..its a start :D)

[mizone]

No gym today, I just wanted to come straight home from work. I have the next 3 days off work. I normally have a rest day on Wednesday so I will just do todays workout tomorrow, so no big deal really! All good for food today, just going to cook up a few chicken breasts...mmm...chicken...

[Briar]

yea man i want pink shoes now!!!

Good you had a nice day off but still managed to keep the diet up!!

Hope you have 3 more relaxing days ahead. Make them "me" days. Pamper yourself i love haveing those kind of days.

[abbs]

No gym today, I just wanted to come straight home from work. I have the next 3 days off work.
Do you mind me asking what your job is? So cool you have 3 days off! ENJOY!

[mizone]

I am a project Officer for Brisbane City Council, I am re writing and re designing all of the corrospondence that Building, Development and Compliance Officers use. It gets boring sometimes but the pay is great!!

[Briar]

hey my aunty lives in Brisbane, she works for the goverment i think!!

I have another in Townsville

[abbs]

I am a project Officer for Brisbane City Council, I am re writing and re designing all of the corrospondence that Building, Development and Compliance Officers use.

Cool, sounds very official! Do you get different projects to do? Or are you always writing and designing correspondence?


It gets boring sometimes but the pay is great!!

Thats exactly the deal with my job. Hence the reason I have stayed for so long so I can pay off my student loan.

[mizone]

Government jobs are great! 9 Day fortnight :)

[mizone]

I was supposed to do Shoulders and Calves but I had in my head Back and Calves - ugh!

Seated Cable Row - 4 x 8 @20kgs
Close grip pull down 4 x 8 @25kgs
Hyperextension on SB 2 x 10 (I did this after calves and I was so so couldn't balance and get the last 2 sets out, grr)
Standing calf raise 4 x 12
Seated Calf Raise 8, 8, 6, 6 @ 40kgs
Calf Press 4 x 8 @5kgs


Food today so far soo good
6:30am 60g oates and coffee
10:30 apple and homemade protein bar

[IronMaiden1522]

governement jobs eh? I work for the government in canada and its ok the pay is ok but the workload is retarded and I am constantly stressed. dont think I get paid enough for what I do. must be different over there. And I never get 3 days off in a row!!! jealous.

[mizone]

The rest of my food for yesterday was probably below 1600cals, but thats ok. I am going to the docs today for a unpleasent checkup! Eeek

So I am off to gym this morning to do Bi & Tri and some cardio, will post workout later! Its going to be weird going to the gym in the morning during the week, I never go at this time...Morning people are just different to afternoon people and they stare!

[mizone]

I had such a good workout, really enjoyed it. Its raining buckets here today so only 3 people at the gym...nice!

Bi & Tri
4 x 6 @ 8kgs
Cable one arm tri extension 4 x 8 @ 5kgs (This is the first time I have done this, 5kgs is nothing but I sure felt it!!!)
Lying Cable Curl 10 x 1 @ 15kgs, 3 x 6 @ 20kgs (I enjoyed this alot more then the standing cable curl!)
Chin Ups 2 x 5 (Doing these makes me feel awesome
Cardio - Treadmill, 5min walk, 10 min run, 5 min walk. The new sheos worked a treat!

[IronMaiden1522]

Thats so awesome that you can do chin ups! That is one of my goals. i think I can do a half one only.

[mizone]

Thats so awesome that you can do chin ups! That is one of my goals. i think I can do a half one only.

Being able to do those makes you feel sooo good because its not something that everyone can do. I only just started doing them in the gym. In the park near my house there is a chin up bar. So every time I take the dog for a walk I always do a couple and slowly I improved and feel confident to do them in the gym, its really great, keep at it and you will get there - they are great for your guns :D

[Boots]

Hi mizone

Your shoes are so cute. I hear about people in the gym. At my gym there are different crowds at different times of the day. You are doing so good. I'm struggling with damn sweet tooth cravings! AHH ;0

Talk to ya later :)

[abbs]

WOW Chin ups!! I havent attempted a chin up, I wanna do it when there is on one around! Or when I have a friend there to assist me in case I need.
Today is back day so Im going try those close grip pulldowns, and one day I will try the chinups!

[imperfectly_lou]

Congrats on the chin ups!!!!!!! But you know, if you can do a couple of chin ups, you should be able to go a bit heavier on the lat pull down ;) Try and push yourself to go a bit heavier next time

[kjimenez]

Nice Shoes =0) Im A Big Fan Of Pink Too! Nice Pics Your Upper Body Looks Great! Nice Job...ill Keep Reading =0)

Best Regards,
Kat

[mizone]

Congrats on the chin ups!!!!!!! But you know, if you can do a couple of chin ups, you should be able to go a bit heavier on the lat pull down ;) Try and push yourself to go a bit heavier next time

I know, I swear I just need a trainer with me at every session to push me!! Thats one of my downfalls, I can't push myself hard enough! Grrr

Thanks for stopping by Kat!!

My diet didn't finish up so great yesterday, I had 3 piece of bread and one of those was white - ugh! I was out part of the day and I had to go to the doctors for something really unpleasant and I was starving and I didn't want something in my tummy that would make me feel really full. Anyhow, the outcome of the doctors appointment is...this is embarressing but its my journal and it will affect my training so I need to write about it and maybe some of you have had it! Well maybe some mums anyway ? I have haemorrhoids EEEK!! I always thought they were something really disgusting but they are just veins that form little lumps. I guess its just because of where they are! Anyhow for someone my age they are REALLY bad and I have to get an operation. I have never had an operation before so I am freaking out, but having said that I am relieved that this will put an end to the problem. So I will be making the operation date today and will work from there!

Am off to the gym soon, will post diet and workout later!

[mizone]

Workout Shoulders & Abs + Cardio

Military Press 4 x 8 @5kgs
DB Military Press 4 x 8 @5kgs
Side Front Alternating Raise 4 x 5kgs

5kgs looks soo teenie weenie, but it was HARD!!

Crunches (legs on SB) 4 x 12
Side Crunches 1 x 24

Cardio - 20 Mins on treadmill, 5 min warm up, 10 min run (did 1 min intervals, not high intensity tho, still need to warm into it to get my shins used to it again) 5 min walk.

Felt pretty good after this work out, just having my shake with protein powder, banana, mango, strawberries...YUM!

[mizone]

Well I made the operation appointment - May 31! Not too far away, I could have had it this Tuesday, thats too close!!! Plus I need to tell work now...ack!!!

[IronMaiden1522]

Don't be embarassed! It happens to tonnes of people. Operations arent' fun though, but I am sure it wont be that bad. you'll be fine. May 31st isnt too far away. But once its over you'll be better off. I am going to work on those chinups! You have totally given me motivation! Your workouts sound good and try not to worry too much about 1 mealsy slice of white bread!

[abbs]

Hi Mizone :)

Ive never had an operation either, at least you are getting the problem fixed and you will feel very relieved when its all over. Youll be OK!!

Shoulders are pretty hard arent they? It seems to take ages to be able to up the weight on those, youll get there eventually!

Have you tried this exercise? its good for the side laterals -

http://abcbodybuilding.com/exercise3/llaterals.htm

3 of your shoulder exercises are hitting the front delts so thought for the third exercise you might wanna consider just focusing on the sides.

[mizone]

Hey,

Thanks for the nice comments guys :) Yesterday when I went to see the surgeon I had to pee three times within about 10 mins, imagine how I am going to be before the op! hehehehe

I checked out that exercise Abs, looks good - will def. work it in on my next shoulder day, probably will drop the DB press.

Food today has been good
(Had a handful of mixed nuts before gym)
Meal 1 - PWO - Shake w/ fruit & protein bar
Meal 2 - 60g oates
Meal 3 - 1cup chicken, 200g cottage cheese & tomato n chili relish (YUM)
Meal 4 - 85g tuna
Meal 5 - 4 egg whites, 1/2c spinich, 100g cottage cheese.

I think I will have to force the last 2 meals, I really havn't felt like eating today, ugh!

[abbs]

I love those l-laterals, for some reason I find the form a lot easier to do than the other side raising type exercises, and they have really helped to widen my shoulders (and for us who hate our lower bodies thats a good thing ;)

[Briar]

Glad the operation is all set and it will soon be over and you can get back to what you love!! How long will you be sore unable to workout for!!!

I have had my appendix out when i was 11 and the was scary but you are taken good care of and im sure everything will be perfect.

Its better to get it sorted now. Did he tell you how you got them, i was actually thinking the other day that things like squats ect could do it since you strain and involve every bit of your body to push out those last few reps!! Could it be exercise induced?

Diet looks really good!! make sure you get in those last meals they are important!! even when i dont feel like eating (which is hardly ever :-)) i force myself.

[imperfectly_lou]

My dad had to have that operation about 2 years ago... he was fine.... it was just day surgery. He was in a little bit of pain for a few days, but had lots of saltwater baths and he was fine..... :)

[mizone]

Well saturday is leg day, squats lunges etc. Neddless to say I DIDN'T do those given my little problem hehehe. They are actually hereditory (sp?). So thanks to my great uncle!

Abs - totally, more upper body work for a few weeks, and will def. do those other shoulder exercises to widden me up top :D

Briar - Doc said 2 weeks I will be out for, but I guess will just have to wait and see how it all goes. So I will probably pork up a little in those 2 weeks. But it will be ok because leg day now = cardio day. So up until the op I will loose a bit extra I think.

Lou, I know I will be fine, I'm just a big baby!!

So today I did 20 mins on the tread mill
5 min warm up
1min @ 7.8kph
1min @ 9kph
1min @ 7.8kph
1 min @9.2kph
1min @ 7.8kph
1min @9.4kph
1min @ 7.8kph
1 min @ 9.6kph
1min @ 7.8kph
1min @ 9.8kph
2min@ 10kph
3min cool down

I really enjoy this and my feet feel great! Must be the pink on the shoes!! :D

[abbs]

Cool running Mizone, got to love new shoes!

And you wont pork up in two weeks!!! dont be silly girl!!! If anything youll gain a bit of muscle as your body has a chance to rest and catch up on growing :D How long has it been since you took some time off the gym?

hey and I love Gwen Stefani, she is so cool. I read a comment she made in a magazine -

'I started lifting weights and got so buff I thought I was a man'

That really cracks me up. Can you believe I havent even heard that harajuku girls song??? Nice to know you think of me :) And I have something that I associate with you, in NZ where I used to live there was this restaurant called 'Calzone', so when I think of that restaurant I think of you, and when I think of you I think of calzone. Makes me feel happy as Ill be going home soon:D

[IronMaiden1522]

Nice Run! Too bad all the good reality shows will be over when you have to take your time off from the gym!! No more bachelor :(

[mizone]

My running on saturday was the only good thing about the weekend! We had some friends over for dinner saturday night and I ate way tooooo much and desert as well. Ah well. today I just dont feel too motivated, I am dreading going to work tomorrow because I HAVE to tell them about my little problem to get time off work. Will let ya know how it goes!!!!

[mizone]

Today I just feel down...blah! I will pull myself out of it this afternoon when I go to gym. I just got really worked up about having to tell work about the op and why and needing time off. And when I was telling my supervisor I could feel my face burning up and going bright red, argh! I just felt sick to my stomach.

Will do chest and abbs this afternoon + 20mins cardio. All cardio sessions will be on the treadmill, no bike for me for a while - guh!

Food today:
Meal 1 - 60g oates + coffe
Meal 2 - Homemade protein bar and apple
Meal 3 - 1 Cup brown rice salad (brown rice with soy, sauce fish oil, tomato, celary, chili) and 1/2c chicken breast
Meal 4 - 85gtuna
Workout
Meal 5 - 45gprotein powder w/ 100ml soy milk and 1 banana
Meal 6 - 3 Egg whites, 1/2c spinich, 100g cottage cheese.

Thinks this looks ok - havn't done the macros, the only real difference is the extra stuff in the rice salad and not much there!

[abbs]

Hi Mizone, sorry to hear about your blah day.


I just got really worked up about having to tell work about the op and why and needing time off. And when I was telling my supervisor I could feel my face burning up and going bright red, argh!

This sounds EXACTLY like me. I stress about things heaps and worry myself silly before I even do something. And I have that awful habit of going red in the face, and over small stupid things too! I hate being like that!! At least its over now and in a couple more weeks the whole ordeal will be over. You will feel a million times better. Just look forward to then.

About your diet, looks like you needed some protein at breaky and some carbs in meal 4 before your workout?

[mizone]

So some egg whites in my oates in the a.m?

I didn't actually go to gym today, I am still feeling pretty down, must be my period coming or something, I hope! Even tho I am dealing with stuff I am doing ok in that regard just a general 'low' feeling, ugh. But tomorrow is a new day so.... And sorry I havn't been posting in other journals the past few days, gotta bring my brain back to earth and I'll be back to normal! Thanks guys!

[arose70]

Bummer about your weekend and bad work day. I hear ya on the weekend...and the work for that matter!! I know you're in Australia, but are you required to tell your bosses about why you need sick time? Here we can just say we need to go have surgery and will be out for a couple weeks. I'm not too motivated lately either (as evidented by my gorge yesterday) but Sb_cali had some great advice for me. She said that I would be more stressed and even less motivated if I didn't stick to my diet and workout because then I'd be worrying that I didn't stick to it. If you need to, take a few days off, then get right back on the horse! You can do it!

[mizone]

Meal 1 - 60g Oates, 1 egg white, Protein Bar (we have 2 boxes at home and I just wanted to try one, it was hard to chew and just not nice in general, so I dont have to worry about wanting one of these every day!!!)
Meal 2 - homemade protein bar, 1 apple
Meal 3 - 1c brown rice salad, 85g tuna
Meal 4 - 100g broccoli, 100g Cottage Cheese, 1 Tomato, 1 Tblsp bakes beans, can diet coke
WORKOUT
Meal 5 - Shake with 100ml soy milk, 45g protein powder, 1 banana
Meal 6 - 3 Egg whites, 1/2c spinich, 100g cottage cheese

My workout will be yesterdays, (chest & abs + cardio) even though I didn't go to gym yesterday I wont miss out on a workout, I will just put everything back a day as I wont need saturdays for legs for a while now!

Arose - I have to tell work whats going on , I have told 2 people only, to everyone else I am having a cyst removed! Also, if you have more then 5 days off in a row you need to work with a rehab officer to make sure you get back to your full working capacity or they can put an action plan together to get you back to work, like working 5 hours a day and slowly increasing to your normal working hours - Love a government job!!!!

Any advice for what I should do with my diet for the 2 weeks after the op? Any experiments I can try, low carb no carb? I am open to anything! The only thing I need foods I can easily digest if you know what I mean!!! :D

[mizone]

Workout was good!

Flat Bench DB Press 4 x 8 @8kgs
Incline DB Press 4 x 6 @8kgs
Cable Cross overs 1 x 10 @5kgs, 3 x 6 @10kgs
SB Crunches 4 x 15

Cardio:
5 min warm up
1min @ 7.8kph
1min @ 9kph
1min @ 7.8kph
1 min @9.2kph
1min @ 7.8kph
1min @9.4kph
1min @ 7.8kph
1 min @ 9.6kph
1min @ 7.8kph
1min @ 9.8kph
2min@ 10kph
3min cool down

Feeling good :D

[abbs]

Yay to feeling good!!!!

About post-op, I havent really had a chance to think much about it but my first thought would be to not change your diet too much as you don't want to give your digestive system any surprises, if you know what I mean. I think it would be good to keep your fibre levels as they have been, and yeah perhaps just lower the carbs a bit as you won't be working out. And just keep your protein at its normal level. That way you shouldnt lose any muscle and probably just maintain.

Thats my 2 cents for now....;) But Im only guessing! I have no experience in these matters!

[kjimenez]

Im gald you feel better =0)...I agree with abbs you should watch your carb intake since you wont be as active as you normally are =0).

I broke my collar bone twice and I hated not being able to work out my upper body but because I kept moving around (and not following orders) I messed my self up and broke my collar bone again the following year. So take it easy dont push yourself too much or give your self a hard time. Read up on fitness magazines, or this webstie =0)

Im reading, I will be absent for some time Im going backpacking for a couple of days. But take care and Ill read up when I get back on WEd. next week! Good job
Kat

[mizone]

Thanks Abs and I know exactly what you mean about giving my digestive systems a suprise. I read the post in your journal where you said something about if you eat something different, you dont feel too good. I am exactly the same and I wont want that after this type of op!!! On the weekend I ate some lollies, chico babies, snakes alive, strawberries and cream - you know the ones? I LOVE them but not good!!!! hehehe

[mizone]

Oh I forgot to say, I got all the info from the hospital yesterday, forms galore to fill out. So I am taking them over to my mums so she can help, I am such a kid sometimes! But they do ask some confusing questions. And I am not sure if I am a day patient or will be there over night, but my mum will know, mums know everything!!! (some of the time) hehehe

[IronMaiden1522]

Moms do know everything! Thats funny that both you and abbs have the red face problem. I do too and I hate it. You just feel your face heating up and you know you look like a tomato! Anyways good luck with everything. Dont know much about what you can do when you cant workout. But what abbs said makes sense. just dont pig out!! I know that would be hard thing for me.

Jenn

[mizone]

So today I went to see the rehab officer at work. She wants me to go and see a dietician, I dont have a problem with my diet!!! So i wont talk about that anymore because I will get frustrated!

No gym today, I had class tonight, we had an exam and I didn't even know, naughty naughty!!!!

Today's Diet:
Meal 1 - 60goates, 1 egg white, coffee
Meal 2 - 1apple, homemadeprotein bar
Meal 3 - Chicken noodle salad, can diet coke
Meal 4 - 100g broc, 100g cottage cheese, 1 tomato, 1tbls bakes beans
meal 5 - shake with 100ml soymilk, 45g protein powder, 50g mixed berries
meal 6 - yes to have...hmmmm

[taifighter]

Hey honey, just popping in to say hi. I've been reading up....I'll be thinking about you and praying during your op. I know its not a major surgery or anything, but i'll def. pray for a fast and painless recovery ;)

ps, diet looks great!!! when i first read it though, I thought you said 60 goats.
And I was very very confused :)

[mizone]

Hey honey, just popping in to say hi. I've been reading up....I'll be thinking about you and praying during your op. I know its not a major surgery or anything, but i'll def. pray for a fast and painless recovery ;)

ps, diet looks great!!! when i first read it though, I thought you said 60 goats.
And I was very very confused :)

Thanks Tai!

mmm goates and 60 of them, I love those goates!!!!!!!!!!! hehehehehhehee Sometimes my typing seriously sucks hehehehehe

[Boots]

Hi Mizone
Sorry to hear that you have to have an operation. The girls gave you some good advice though watch the carbs and your diet is so good you will not pork up! You are silly :) That was cute about the 1 slice of white bread thank god you werent here when I ate like 4 rice crispy snacks in a row! LOL I'll say a prayer for ya too. It will be nice for your body to get some rest. I bet you could use it w/ work and school it just might be a nice little change of pace for you :) Talk to ya soon :)

[mizone]

Workout: Shoulders & calves + Cardio

Military Press 4 x 8 @5kgs
Side/front Alternating DB raises 2 x 6 @6kgs, 2 x 10@5kgs
l-laterals 4 x 10 @ 4kgs (Thanks Abbs, I enjoyed these!!! :D)

Standing Calf Raise 4 x 15
Seated Calf Raise 4 x 6 @ 40kgs
Calf Press 4 x 6 @ 20kgs

Cardio 30 mins treadmill (There are 2 tredmills at my gym, 1 is set at Kph, the other is miles, the KPH one was busy so I had to use the miles one and miles mean nothing to me, so I better check out the conversion so I know what I am doing!!!)

5 min walk
2 min run @ 5.5 miles 2min walk @ 3.8miles x 6
3min cool down

I really enjoyed that cardio and it was nice and easy on my shins to :)

I dont like saying this but I didn't eat anything before I went to gym...eek!
But PWO was a shake made with 100ml soy milk, 45g protein powder and 1 banana (this sh!t is bananas b.a.n.a.n.a.s - just listened to gwen stefani at gym, i love it! hehehe).

Thanks for your comments booty! You know if it was some other operation I would probably take advange of porking up ehhehe. But given this situation I hope I dont not eat because what goes in must come out - Charming!! But you know what I mean!

Today I am off to see my GP and to buy some new pyjamas and slippers as I will be staying in over night, can't have daggy pj's at hospital hehehehe :D

[IronMaiden1522]

Good luck at the hospital! I will be waiting to hear how everything went :D

[abbs]

Glad you liked those laterals Mizone. Make sure you get pjs with cute things all over them :)

[Briar]

oh hospital PJ's i still have mine from when i went i got so many complements on them as i made sure i had the brightest and most funky ones, no point feeling down when you have to be in there.

[milgurl]

Mizone-
Sorry to hear about your surgery. You'll be fine through it and just don't stress. I will also say a prayer for you too. I had a breast reduction and I couldn't lift my arms for 2 weeks so just think how crazy i was going..barely could walk or anything...look on the brightside at least you get to lay around for a couple days. take care and I'll check back in and see how you are doing.

[mizone]

Thanks a lot for your support Milgurl!!!


I got slippers on Friday and I am going to get my pyjamas today with my mum. I will post a pic this arvo because they are soo cool!!!

I went to a bodybuilding comp yesterday. W O W :D It was really good and it just went on and on and on! The only thing that was a bit weird was that about 95% of the girls that competed had g strings in their suits, is that odd or is it just me? I really enjoyed the show and it was a great motivator! And I got to see that they work soo hard, then its all over and done with in 5 minutes, that would be the hardest part!

Friday: (I wont post food - workout only as food was ok)
Close Grip pull down 4 x 6 @30kgs
Seated Cable Row 2 x 6 @25kgs, 2 x 10 @20kgs
Hyperextension 4 x 10
Crunches 4 x 15

10 mins cardio - 1 min warm up, 8 min run, 1 min wam down


Saturday: (Cheat day, burger and fries - YUMO!)
skull crusher 4 x 8 @8kgs
Cable one arm ext 4 x 8 @5kgs
lying cable curl 1 x 10 @15kgs, 6 x 2 @25kgs, 8 x 1 @20kgs
chin ups 3 x 4, 1 x 3 (I just couldn't get out the last one on the forth set!)


Sunday (Today) Normal food, rest day from gym

Hope your all having a great weekend!!
Kim

[mizone]

I am gonna be one cool patient! hehehehehe

:D

[imperfectly_lou]

awww I love Paul Frank stuff! I am wearing a long sleeved Julius t-shirt at the moment!

[imperfectly_lou]

Re your question on the g-strings... that is quite normal here in Australia, and even more common in the UK.... now THAT is guts!

[abbs]

thanks for the pic mizone, they are so cute!! and cool of course ;)

[Briar]

WHOLLY!!!!!!!!!!!!! Paul Frank is wicked i have the slippers and a few te shirts. Just love julius, soooooooooooooo cute

[mizone]

I just want to wear my pj's now!!! But I will save them!

Lou - total guts for the G string!!! I just wasn't expecting it at all!

[mizone]

Chest & Abs + Cardio

Incline DB Press 4 x 10 @8kgs
Flat DB Press 4 x 10 @8kgs (10kg DB's were in use so i just used the 8's and did more reps)
Cable Cross Overs 2 x 6 @ 10kgs, 2 x 10 @5kgs
SB Crunches 4 x 20
Side Crunches 2 x 24

Cardio 30 mins on Treadmill:
5 min warmup (walk)
1 min @7.8, 1 min @9
1 min @7.8, 1 min @9.2
1 min @7.8, 1 min @9.4
1 min @7.8, 1 min @9.6
1 min @7.8, 1 min @9.8
1 min @7.8, 4min @ 10
5min@ 7.6
5 min cool down (walk)

I enjoyed this work out :D

[IronMaiden1522]

Love the PJ's!! I live in comfy pj's like that when I am at home. There is nothing better than being comfy.

[Briar]

Yea i live im my PJ's especially at the mo when i am just sitting at home of the computer wading my way through 6 assignments!!! there is no point getting out of them they are comfy. But then i do have to get out of them in exchange for my little shorties for the gym!!!

[mizone]

You crack me up Briar!!!

I am thinking something like this for the week following my op:

Meal 1 - 1/2c oates, 2 egg whites, almonds
Meal 2 - 100ml milk, 50 berries, 45g protein powder
Meal 3 - 85g tuna, 1/2c oates
Meal 4 - Meal 2 - 100ml milk, 50 berries, 45g protein powder
Meal 5 - 2 egg whites, 1/4 cup spinich, 2 egg whites

If i want another meal will have broccoli and an apple between meal 3 and 4. I am starting to worry that I might not want to eat at all afterwards. So i know this is very low in carbs (not worried about that as I will be in bed infront of the tv) and low in cals in general, but I would be so happy if I even ate this much.

[abbs]

I love spending all day in my pjs too. Thats what I do all weekend! I love it!

(your diet looks a bit low in fats too?)

[mizone]

(your diet looks a bit low in fats too?)

Maybe some peanutt butter in both lots of oates ?

[abbs]

or flaxseed or fish oil pills? need to get some omega-3s in there.

[mizone]

Will do the flaxseed!

I am not going to gym tonight. My throat is starting to get sore. People at work have at the flu and I can't get sick otherwise I wont be able to have my operation. So I came straight home from work to have some lemon and honey water. I dont know if that does anything? I got some betadine mouth wash, thats supposed to kill the virus and some cold and flu tablets. I am going to wash my hair, get my food ready for tomorrow and go to bed to rest! I hope I will be ok!!!!!!

[Briar]

yea you cant afford to get sick hunny, take it easy put your feet up and rest. Once this op is over you can get back on track but for now its all about you and your health so rest and relax and dont worry about things

[Megin]

Whats up Mizone!!

Ewh, coming down w/ the sickness is never fun. Especially since you are getting surgury (on the foot right?)
Hope you feel better.

Hey, let me know how you like the faxseed. I have heard that some people don't like it- but I was thinking about trying it as well


Hope you get better soon!!!

[IronMaiden1522]

Yeah i am also wondering about the flaxseed....

[imperfectly_lou]

I hope you feel better soon Mizone..... is it cold up in Brissy at the moment? Freezing down here!!

[mizone]

I have spent the last two days in bed and probably today as well, ugh. I have no appetite at all :(

Megin - I wish it was an operation on my foot - I have haemrroids (spelling)

I have had flaxseed before, if you just add it to your shhakes you can't taste it at all.

Lou - it is starting to get cold up here, in the mornings it gets down to 10 degrees brrrrrrrr!!! I am such a wuss in the cold tho :)

[IronMaiden1522]

I hope things get better for you! Try to keep positive :D

[abbs]

You poor thing, I hope you get better before your Op!!!

I'll be breathing a sigh relief when all this is over! Take care Mizone :)

[Briar]

Hey sweet, hope you are feeling better soon!!

Take care of yourself rest and relax!!

[mizone]

well I am feeling heaps better today! I dont think I'll make it to gym before th operation tho which is in 3 sleeps time! But thats ok, I wont stress about it. As long as I am feeling ok now, I can't handle having the flu. I dont think I have had it this bad before or slept soo much before!!! Today, sunday and monday I will eat as per normal, well try to. I think over the last three days each day I would have only had about 800cals max - eek! Thats about it for now...

[sherdi]

Thanks for stopping by my journal! :) I just read through a lot of your journal and wish you the best for your operation and happy that you are feeling better too! Love the PJs! I also like Gwen's new cd, a great one to workout to! She has got a great body, especially her abs!

[StlBarbie]

Hi Mizone!! I had the wonderful opportunity to check out your journal!! What great pics .. you have quite a body going there girl!!! Great job!!!

All my prayers for a quick recovery ...!!!!!!!!! :)

[GREEKTITAN]

Awesome work!

[Briar]

Hunny you have to make sure you are eating properly before any operation as after you prob arent goign to feel like much and you need to give your body decent amount now to help with recovery. Thats prob why you are getting sick as you are not treating your body very well at the moment and you are depriving it of things it needs to get ready for the op!!

Please Please be careful!!! :D

[mizone]

I am feeling much better today, flu has turned into a cold, hopefully will be all cleared up before Tuesday. I had a great sleep last night and felt great waking up.

Today I have eaten
meal1 - 60g oates, 45g protein powder
meal2 - Vogels bread (I found it abbs and briar!) So three slices of soy and linseed, 1 w/ pb and the other 2 a sandwich with vegemite and cottage cheese.

Its 1pm and I have eaten twice, if I was 100% and working out I would have eaten three times by now, so I think I am doing ok. I am eating at least!!!

I wasn't planning on going to work tomorrow, I was going to relax and get my things ready for hospital but considering I only worked 1 day last week I kind of have to go, grr. I will only go for a few hours though, I wont set my alarm or anything, when my body wakes up and has had enough sleep I will start to get ready.

Being sick has been a bit of a blessing in disguise because I havn't worried about the operation at all! And I havn't had to use any of the sleeping tablets that the doctor gave me, but lets just see how I am going tomorrow!

[abbs]

Hey glad you are feeling better, and so cool you found vogels!!! I love peanut butter or vegemite on my vogels toast....mmmm...and tuna and butter is great too.

A shame you have to go to work tomorrow, hope you feel up to it!!

[Briar]

YAY you found vogals!!!! thats sooo cool, isnt it the best mmmm i want vogals now!!!!!!!

Yea i have my lemon and cracked papper tuna on it with a bit of extra lemon pepper seasoning on top, with hot vogals, OH MY...............

To bad you have to go to work though, take it really easy hunny you dont want to over do it and still be sick for your op.

So glad you are eating though you are really going to need to have enough food for your body to call on post op as you prob wont feel like eating much for a day or two. Have lots of yummy things on hand for after and if you are craving something just have it, you can have a break and when its all over you can get back to your normal routine.

Take care sweet

[imperfectly_lou]

A vegemite and cottage cheese sandwich! Now that is an interesting combintatio!

[Briar]

ive had it and its good!!!!!!!!! :D

[mizone]

Thanks for all your support guys!! I do have another spanner to throw into the works....I am sure its nothing but! The last few days one of my breasts has been sore. There isn't a 'lump' there but its lumpy...if that makes sense? About 3 years ago I found a lump which I still have and thats like a marble and this one feels nothing like that. That one is fine, just a fibirous lump. So this new lumpy sore thing, I was going to go to the doctors after my operations but yesterday it was just getting to me. So i went to a GP and he said he is sure that I am fine and its just from the implant birth control I have but I should go and have an ultra sound done at the breast clinci. So I will try and make that appointment for, probably Friday when I am feeling up to it! Dramas Galore!!!

So this time in 24 hours I will be at the hospital! I had an ok sleep last night, but tonight I dont think i will! The flu is gone, I am just a bit stuffy in my nose.

If I was fine and didn't get the flu or needed the op I think I would be in week 8 from the start of my journal. I am not stressed that I am putting myself back - health comes first and I will feel so relieved after the operation. So I will just have to start again, but thats ok because I have had 6 weeks of trying different things. So when I can get back into to the gym I will post some full body pics and start again. I think I will feel more motivated after all of this because set backs aren't fun and I will WANT to stay on track more!

In about 4 weeks my boyfriend will start his cutting diet, I am really excited for him and I am going to take on some aspects of cutting with him. This will be his first competition, I am so proud of him and I think I am just as excited!!!

Briar, Abbs - vogels, its really good!! And I will propbably have a tuna sandwich today...YUM!!

Lou - try the cottage cheese and vegemite combo, even if you dont have it on a sandwich, mix some vegemite into plain cottage cheese, its great!!

I am going to drive into work and stay for a maximum of 2 hours. I only plan on handing some work over to other people and thats it, I still need to rest and pack my pyjamas hehehe :D

Have a great day all!!

[Briar]

hey sweet, sorry to hear about the lump but atleast the doc said it was nothin serious, atleast you found it so you are obviously doing regular breast checks which IS SO IMPORTANT, ten points for you!!!

A friend of mine had one ait aparently it was just a bit of a blockage in one of her milk ducts and they just cleared it away, nothing at all!!!

Well so glad you are putting yourself first, no need to get upset about not working out etc, you health is the most important and i admire you for not letting it freak you out that you can work out. There is nothing you can do about it you have to have the op so just rest, relax and take it easy for a while, the break will prob do you body good anyway.

Have a great day and please dont overdo it at work, 2 hours AND NO MORE!!:D

[StlBarbie]

I will keep you in my prayers Mizone!! I know that you will have everything resolved quickly and be right back at it!!! Take care sweetie!

[sherdi]

Thanks for visiting my journal. I just wanted to say that last week I also found a lump in my left breast. I had an ultrasound on Thursday and all was fine so I am sure yours will be too! Basically my lump was caused by fatty deposits! HA! The very thing I am trying to get rid of! HA! I also have a slight pain in the area where it is. I think my body is getting rid of my body fat with my new eating and that has changed the structure of my fat. I think the pain I am experiencing is my body blasting my fat away (or I like to think so). So maybe this is what you have also?? I am sure it's nothing. Not sure if you have experienced this, but my boobs have got a lot smaller just recently with my working out and eating healthy so I think that has a lot to do with it too. I am sure you will be okay!

Also wish you all the best for your op! I know you will be more determined after and that you will be totally succesful! :) Take Care!

[IronMaiden1522]

Hey chickie,

Hope everything is ok. And after all of this rest think of how ready you will be to go and kick butt and be in the best shape ever!!

[mizone]

Thankyou so much for caring guys! It always makes you feel so good when you read all the lovely comments!!! :D

Because I still have a temperature I will now have my operation on Monday June 6th. I made my appointment with the breast clinic, I had a choice of an appointment tomorrow (but i was still having the operation at this stage) or June 10. Once I found out my op was moved I called the breast clinic back and they still had tomorrow's appointment. I am soo rapt about that, I dont have to stress about that for so long now!!!! :)

[abbs]

Im thinking of you Mizone!!!! Im so glad you are not worrying too much and keeping so positive. Wont be long and youll be rearing to go again, and I dont think you are starting again as you already have made great progress. Youll just be picking up where you left off before your health problems.

If you get a chance try the tuna on toasted vogels (with a bit of butter or olive oil if you dare!) its really good too.

Take care :)

[Megin]

mizone, mizone, mizone...

boo for life that gets in the way of working out.
i do hope that everything is well with you and that it is nothing serious as i am sure it will be fine.
you are a very strong woman. i will be trying to keep up with your journal more than i have in the past to make sure everything is alright over on that side of cyber space.

take care of yourself girl!!

[Briar]

Hope everything goes well sweet, im sure it will. Then we will have you back to WOW these boards again with your fab diet and workouts!! take care of yourself :D

[mizone]

:D

I am happy! One less thing to worry about now. The reason for the pain and lumpiness is hormonal and its tissue build up. It was such a weird experience at the breast clinic. You go into these change rooms and change into a gown that does up at the front then into the 'ladies lounge'. There was about 20-30 ladies in these gowns just waiting. I was the youngest and I think with the smallest boobs, you couldn't really see the shape of mine in the gown, but WOW there was some massive ones...lol...I shouldn't laugh just I can't help it. I felt so out of place there, the average age would have been about 60. My boob is quite sore now from being poked and prodded and from the ultra sound. I need to start taking Vitamin b1 every day for 6 weeks and that should help.

Um, what else oh I went back to my GP (have have been to the GP about 8 times in the las few weeks!!) and I have a medical certificate for the rest of the week so I can recover 100% from the flu for the operation on Monday. So no work this week - might go in Friday depending on how I feel.

So I am in high spirits today!!! :D

[sherdi]

That is fantastic news! You must be so relieved! :)

[abbs]

Yay Im so happy for you Mizone! Thats terrific news, and so good that you have the rest of the week off work. One by one your health issues are being resolved, wont be long and youll be 100%. Ah what a relief.

[StlBarbie]

Mizone!! That is such awesome news!!!!! I am so.........happy for you and I am sure it gives you a great sense of relief to get that all is clear sign!!! I so.. know what you mean about the booby testing .. as an official member of the ITTC ... it gives the mammogram techs a real test of their ingenuinity!!! LOL :D

[arose70]

Yay!!! I've been following your medical "issues" for a bit and just wanted to say congrats on being okay!!! That must have been very stressful and you pulled through it like a champ! :) I also know what you mean about being in that room with older ladies...I felt very weird myself!! Glad to hear everything is alright and make sure to really rest on your days off from work-you need it!!

[mizone]

Thanks arose!!!

Well today I sent off my admissions forms to the hospital. Now that its on a different day I am going to a different hospital. My surgeon seems to get a round to a few different hospitals!! The new hospital is in the city, just around the corner from my mum's work which is perfect and my boyfriend has a client near there in the afternoon aswell. So lots of visitors for a one night stay hehehe. I asked for a private room with a private ensuite so we'll see what happens - I just dont want to miss my shows on tv! See what happens when you dont get to train for a while - substitute gym with tv - EEK!!

Abbs, I got some fish oil tablets - what dosage would you recomend and what time of the day?

[Megin]

Glad To See That Everything Is A-Ok!!!!!!!

[imperfectly_lou]

I am so so glad all is OK Mizone! What a relief!!!!!!!!!!!!!!! Big hugs sweetie

[abbs]

Abbs, I got some fish oil tablets - what dosage would you recomend and what time of the day?

I think 6 tablets a day (should give you 6gms of fat?) Have two with three of your meals, (except for pre and post w/o) and put them in meals that need a bit of a fat boost.

[Boots]

:D

I am happy! One less thing to worry about now. The reason for the pain and lumpiness is hormonal and its tissue build up. It was such a weird experience at the breast clinic. You go into these change rooms and change into a gown that does up at the front then into the 'ladies lounge'. There was about 20-30 ladies in these gowns just waiting. I was the youngest and I think with the smallest boobs, you couldn't really see the shape of mine in the gown, but WOW there was some massive ones...lol...I shouldn't laugh just I can't help it. I felt so out of place there, the average age would have been about 60. My boob is quite sore now from being poked and prodded and from the ultra sound. I need to start taking Vitamin b1 every day for 6 weeks and that should help.

Um, what else oh I went back to my GP (have have been to the GP about 8 times in the las few weeks!!) and I have a medical certificate for the rest of the week so I can recover 100% from the flu for the operation on Monday. So no work this week - might go in Friday depending on how I feel.

So I am in high spirits today!!! :D

Wow mizone I could kick my own ass here...everytime I stray away from the journals I seem to have missed something big going on in yours. Sorry about that. I am glad to hear all is well. So no work for a week huh...lucky you :) I hope you feel better soon hun. Again sorry I have been slacking :(

[Krissypoo]

:D Great news! I hope that you are feeling better this week. Come back and let us know how are you doing!

[mizone]

Thanks everyone for writing in my journal - has been great to read all of your posts! :)

I am starting to feel much better and I'm getting out of bed at a more normal time - 6:40 this morning - as opposed to 11am last week! So well and truely on the mend! :D

And I have already had my oaties this morning - YUM YUM!!

This is week 2 with no gym, I dont feel heavier or lighter, I think I'd be more annoyed if I was lighter so I am coping!

Abbs, I will start taking the fish oil things today. Sometimes I find it really hard to remember to take tablets. But I HAVE to, I really need to take the vitamin B1 every day because my boob is so sore. My boyfriend and I swapped sides of the bed so it wouldn't hurt and I could sleep properly. We do change sides of the bed every month anyhow so our bodies don't get used to one position - but we had to change early!! hehe Does anyone else do this? The first time we decided to swap, the next morning I felt like I had done a yoga workout because my muscles were used to a few positions for years - then you go and change it...SORE! Ok ranting now...

[IronMaiden1522]

Whoo Hoo The boob is good!!! :D

[abbs]

Mizone - you could always take the pills two times a day, say 3 with breakfast and 3 before bed? That might be better for you, and you just have to count those 3gms of fat into those meals. Or if you are already getting lots of fat at night then 3 pills in the afternoon?

[jeni5.0]

hi! just wanted to say thanks for posting in my journal. :) ill try to skim through yours and catch up tonight or tomorrow. talk to you soon!

[mizone]

Yesterday I did a 30 day diet and workout plan- eek! It will start about 2 weeks after my operation, it includes high carb, low carb days. I worked out the macros for each meal, so I added in the fish caps according to that. So now that its written down I think I should be ok in taking them Abbs!! In my workouts I havn't included any lower body - well except for calves, I can train them without putting any strain on the little sore area that I'll have! hehe. I figure after that month I can change everything and start to include legs again as that will be 6 weeks after the op. But I will ask the doctor before I do anything.

I slept in till 7:30 this morning, that was a suprise! And I only woke up because I heard my neighbour screaming at the top of his voice telling his kids to get dressed, poor kids.

Not much planned for today, I might do some work from home, but its oaties time now!

[Krissypoo]

Good idea to plan so far ahead.

Be careful, though! We don't want you down for longer than necessary! :) When is your boyfriend's competition? Are you going to cut as strictly as he?

[mizone]

WBM - His competition is in the first or second week of September, I'll post some pics of him cause he's a hottie! :D

I was going to do 12 weeks with him, just not as strict. But i decided to do my own thing. So 4 weeks first of some carb cycling. So I will do No, High, Low, No, High, Low and I'll have 6 meals every day. My minimum amount of protein will be 175g per day, there is no maximum as long as it comes from low fat sources, so all the usual chicken, turkey, tuna, fish, cottage cheese etc. And the protein is spread out evenly over my six meals regardless of what type of day it is. On High carb days I will have 4 out of 6 meals that have as much clean carbs as i want. Low carb days will be about 116g of carbs coming from 3 out of my 6 meals.

So I am looking foward to trying this out :)

[IronMaiden1522]

I see you are addicted to ebay. seems that we have some of the same bad habits....ebay, reality tv, I wonder what else?!! :D

Ebay is the devil, my visa will tell you so.

[Briar]

oh thats like Trade me which is what we have in NZ and i am so addicted to it, i have brought and sold so many things of there!!!!!

[mizone]

Isn't Ebay just the best!!! And yes - bad habbits Jenny!! hehehe I have only bought 2 things on ebay, I am into selling!! But thats still bad because I want to be online alllll the time!

I just sold a pair of Miss Sixty Jeans for $74 - they were brand new with tags and they cost me nothing!!! When I was buying them, along with another pair of jeans they guy ripped them when he was pulling out the security tag. I told him and he said that he would give them to me for $60. Anyhow the shop started getting busy and I think the cash register was playing up and he couldn't change the price. So he said the total amount will be $40 (the other pair was 40 alone). So I got them for free!!! I even advertised the rip and people still wanted them!!!