lesliev's journal

[lesliev]

Hello to anyone out there!

I don't know if anyone will read this because I am so new here, but I really want to be accountable for what I do. I decided that maybe journaling here will help.

My name is Leslie, and I am a 31 year old mom to two boys. My last weigh in was on March 28, right before I left for Las Vegas on business for a week. I have decided not to weigh in again to next Monday.... just so I don't see how badly I may have backpedaled in Vegas.

My current stats:
weight: 133
height: 5'2"
chest: 36"
waist: 29.5" (I haven't been below 30" in so long, that the .5" really means alot)
hips: 36"
body fat: 27.5%

I even had my husband take pictures of me now, so I can really see my progress. I am attaching the pictures at the end of this post.

My normal workouts are Monday - Friday 25minutes on the elliptical
Monday and Thursday: chest/shoulders/tris
Tuesday and Friday: back and biceps
Wednesday and Saturday: Legs

I am starting to track everything in Fit day now, and that has been helping with my calorie consumption. Yesterday I had 1471 calories 24% fat, 27% protein, and 52% carb.

I didn't work out yesterday, because I was still a bit jet lagged and suffering from some weird allergies to something out in Vegas. But I got back to the gym today.

I did 18 minutes high intensity on the elliptical
Chest: 40lbs chest press (smith machine) - 3 sets of 10
15lbs each hand, dumbell flys - 3 sets of 10
cable presses- 20lbs each side 3 sets of 10

Shoulders: 20lbs barbell pull ups - 3 sets of 10
barbell shoulder presses using 15lb weights - 3 sets of 10
machine shoulder press: 30lbs - 3 sets of 10

Triceps: bench dips - 3 sets of 8
tricep rope pull down - 20 lbs - 3 sets of 10

Then I did two sets of 20 with the ab machine set at 40lbs
two sets of 20 knee lifts using the roman chair

I would love any pointers or commentary from anyone who may read this. I would also love some recommendations about personal training. I am considering spending the $40 per hour for a trainer once a week... or I am thinking of some of the online consultations.

Thanks!!
Leslie

[lesliev]

I forgot my pictures... here they are.

[Logue]

LV...
WELCOME!!! Of course we're gonna read...we were all new at sometime too! Glad you decided to join us...the way I see it, the more the merrier!!!

Sorry to hear about your allergies from your trip...I know it's frustrating to have something like that when you take a trip!

As far as trainers...you will get a lot of good advice from this sight, but it certainly helps out quite a bit to get started with someone who is there with you and who is trained to do what they do. I would encourage you to at least meet with a trainer a couple of times and see what you think...at least they could get you set up on a program....then you could incorporate that and what you learn here and make everything work for you!
Hope you're having a great day! And again, Welcome!:)

[arose70]

Hi, I am fairly new here too! I don't know what your goals are but I do have just a few comments...try to up your protein a tad more, maybe work towards a ratio you want to go for as far as C/P/F. A lot of girls here use 50/30/20. Also, for cardio, you can do less, depending on your goal. Let us know your goals and we can help you better! Welcome!!:)

[MsJewels]

I love being the first to post - Today I'm the welcoming party! :D (Unless I take too long to write this post, then someone might beat me! Doh!)

I'd love to see a daily journal of what you're eating at what times of day. It's very important to get enought protein (and at EVERY meal), and to eat often. More carbs in the morning, more protein at night. (More tips will come once we see your daily diet.)

REST DAYS!!! You don't need to work muscle groups more than once a week, and you NEED rest days, otherwise your muscle won't have time to grow. Cardio - you don't need more than 3-4 days of 30 minutes per day of cardio (moderate intensity). However this may be too much for you if you're trying to bulk up with muscle, and then plan to cut the fat later. You will be able to better build muscle if you 'bulk' first, but some moderate cardio should be included (unless you're getting into bodybuilding).

I use a personal trainer, and find it very helpful! But do you need them to motivate you, or to keep your routine on track and ensure you are correctly doing your exercises? I only see my trainer every few weeks to set me up with a new routine and to show me proper form.

Your pics look great! If you're motivated and determined to make changes, then changes you will see. :) And you'll find much support and friendship in these forums. Glad to see you're joined the group!

[Logue]

I also might suggest not lifting each body part twice a week, but trying a once a week cycle. Twice a week for everything is a lot, and an easy way to get burnt out....

[MsJewels]

DOH! arose70 beat me! ;) I knew I took too long to write that. :)

[Pilgrim BB]

Hi Lesliev,

Welcome!!

Good luck with your journal.

A

[arose70]

muhahahaha....I was tooooo fast MsJewels!!!!!!!!!!

[MsJewels]

OMG! I LOVE eeeeeeeeeeevil laughter! I usually: WHA HA HA!!!

[MsJewels]

Sorry to take over your journal with our non-sense! :)

[lesliev]

I am so excited to see that people actually posted!! Thank you!!

I had a horrible weekend because it was my sons fifth birthday yesterday. So I cheated horribly yesterday. And I didn't get more than a 40 minute walk/jog in on Friday. Shane doesn't go to school on Friday, and I was still swamped with catching up after Vegas, so we stayed home and I didn't go to the gym. But we went outside and he rode his bike, and the dog and I had to chase him. It was a blast! I think I did a speed walk or a jog for 40 minutes straight. I think the elliptical at the gym is easier.

Yesterday was filled with running around for the party. I had my normal breakfast of yogurt and bran buds, and then didn't eat anything until 5pm where I had two pieces of pizza and two beers. Then later on we had a bonfire at my neighbors, where I proceeded to have about two cups of pasta salad and three more beers. BAD BAD BAD! I know!! But can I use PMS as an excuse? I am supposed to start my period today.

You know... I am not so bummed out about the food. I was bad and unhealthy, but it wasn't a binge (like I can be prone to do while PMS'ing). But I am bummed out about drinking the beer. I had pretty much cut beer out almost completely for the last three months. I was drinking a lot, way too much, before January. So I let myself slip this weekend. I don't know if it was the warmer weather? The sad part was that it didn't even taste good, but it was an old comfortable habit.

Today I am vowing to be back on track with my diet. And I am going to write out a better plan for my workout this week. I probably won't get to the gym today, but Shane and I will play a healthy game of chase again.

I may post later with my new workout plan to get feedback on it... thanks again!!

Leslie

[shortsteph]

Hi lesile,

Welcome!!

Lots of great ppl here with great information.

how old are your boys. I have 2 myself 6 & 8..

[lesliev]

Hi Stephanie!

My oldest will be nine next month, and my youngest turned five on Saturday. They keep me busy!!

I have been looking at my workout routine, and here is a revised routine.

Day 1: back
Day 2: arms
Day 3: legs
Day 4: chest

I will do some type of cardio everyday for at least 20-30 minutes. Friday, Saturday, and Sunday are sometimes difficult to make it to the gym, and with this plan I won't have to stress about getting there. I can just go for a bike ride, a run, or a power walk on those days.

I ate much better yesterday, and even upped my protien to 37%! That was mostly due to my sashimi dinner.

I still feel like crap today with the PMS thing. I just wish I would start so I didn't feel so awful. But I am about to go workout this am, so hopefully I can push past it.

Les

[shortsteph]

Hi Stephanie!

My oldest will be nine next month, and my youngest turned five on Saturday. They keep me busy!!

I have been looking at my workout routine, and here is a revised routine.

Day 1: back
Day 2: arms
Day 3: legs
Day 4: chest

I will do some type of cardio everyday for at least 20-30 minutes. Friday, Saturday, and Sunday are sometimes difficult to make it to the gym, and with this plan I won't have to stress about getting there. I can just go for a bike ride, a run, or a power walk on those days.

I ate much better yesterday, and even upped my protien to 37%! That was mostly due to my sashimi dinner.

I still feel like crap today with the PMS thing. I just wish I would start so I didn't feel so awful. But I am about to go workout this am, so hopefully I can push past it.

Les
Good luck with the workout...

[lesliev]

I just got done with my workout for the day.... it was great!!

I started with 25 minutes on the elliptical. I went 2.2 miles at level 9. According to the machine I burned a little over 300 calories.

Then I started on my back workout. I did 3 sets of 10 lat pull downs at 75lbs.
Then 3 sets of 10 seated cable row at 45lbs. Then 3 sets of 5 (pathetic, I know) incline pull ups on the smith machine. The 3 sets of 10 dumbell rows (12.5lbs).

Then I moved to abs for about 10 minutes.

Then I did back extentions, two sets of 20 at 100lbs.

I cooled down for 5 min on the treadmill.

When I got home the sun was shining and it is almost warm, so I took my dog for a 2 mile walk at a leisurely pace.

I may have over done it a bit today, but it felt great!!

Les

[arose70]

Hey Lesliev! Maybe you could do your weights first and then cardio. That way you'll be able to lift heavier and have more energy. This will also decrease the risk of injury. Then you could do your cardio after and you will also have used up your glycogen stores by lifting first so you can go on to burn more fat.

[shortsteph]

I just got done with my workout for the day.... it was great!!

I started with 25 minutes on the elliptical. I went 2.2 miles at level 9. According to the machine I burned a little over 300 calories.

Then I started on my back workout. I did 3 sets of 10 lat pull downs at 75lbs.
Then 3 sets of 10 seated cable row at 45lbs. Then 3 sets of 5 (pathetic, I know) incline pull ups on the smith machine. The 3 sets of 10 dumbell rows (12.5lbs).

Then I moved to abs for about 10 minutes.

Then I did back extentions, two sets of 20 at 100lbs.

I cooled down for 5 min on the treadmill.

When I got home the sun was shining and it is almost warm, so I took my dog for a 2 mile walk at a leisurely pace.

I may have over done it a bit today, but it felt great!!

Les
Great Job! how long you been lifting?

[MsJewels]

Hello again!

Don't stress too much over the over-indulgence this weekend. Birthdays are special occasions - It's not what you do once in awhile, but most days that will really count. :) Cheat days are necessary (or we'd all go crazy!!).

Glad to see you're back on track. Looking forward to checking in on your progress.

[lesliev]

Mmm.... just had an egg white and steamed asparagus omelette for lunch. It was very yummy.

I have tried to do the cardio after lifting, but I have a harder time staying motivated. Lifting has always been my reward for doing cardio. But, now that the weather is warmer and the ice is gone, could I warm up doing 15-20 min on the elliptical, get into the weights, then go home to take my dog for a 45 minute run/walk? Would that have the same effect?

And thanks Steph, I have been lifting on and off for a couple years. I have never had a trainer though, and seriously want one. I have a ton left to learn. But $45 per hour at my gym is a little steep right now. Someday....

Les

[MsJewels]

I use a trainer, but only meet every few weeks, to mix up the routine and check my form/progress. It's affordable that way. Most of the trainers I've talked to joke that people who work out with them every time they hit the gym simply have too much money to burn. :)

[aprilai]

I have tried to do the cardio after lifting, but I have a harder time staying motivated. Lifting has always been my reward for doing cardio. But, now that the weather is warmer and the ice is gone, could I warm up doing 15-20 min on the elliptical, get into the weights, then go home to take my dog for a 45 minute run/walk? Would that have the same effect?


to answer your question, no. after doing the eliptical or any aerobic exercise, you've used your glycogen [carbs]while you can save that for lifting which needs those carbs for energy, or else they'll be burning your muscles since it's like driving in an empty gas tank.

honestly i don't agree with aerobic warm ups for weights. i find that the best warm ups are actually doing the lifts themselves, since research has shown that aerobic warm ups don't really help much to prepare for the lifts.

if you have more time, you can try spacing your cardio and weight sessions 6hrs apart.

[lesliev]

oooohhhh.....

I was totally under the impression that I needed to warm up before lifting!! Well, if I can work out more efficiently by lifting first then that is what I will have to do.

I had a fantastic dinner tonight. Swordfish marinated in pomegranite juice and olive oil with a little chili pepper spice, and broccoli sauteed with a little soy sauce and sesame oil, and sprinked with sesame seeds. I have to plug it into my FitDay to see where I end up calorie wise, but I should be doing good.

I need to go plan my workout for tomorrow... arms and shoulders.

Leslie

[lesliev]

Well... I have had 1460 calories today.

31% Protien, 25% carb. and 42% fat. I need to flip the fat and the carbs, I know.

Part of it is probably from the kids cup of ice cream I neglected to mention from dessert. And I was suprised to see the swordfish had 14 g of fat! But 2/3 of the fat today was unsaturated, and the rest was saturated.

Leslie

[lesliev]

Okay... I started today with a protein shake, dropped off the kids, and headed for the gym.

Today was arms and shoulders....

dumbell overhead presses: 15lbs each 3 sets of 10, one set with 20lbs
barbell pull ups: ez bar with 40lbs of weights on it. 3 sets of 5
shoulder presses on the machine: 40lbs 3 sets of 10
seated alternating dumbell raises (is that the right name): 12.5 lbs each 3 sets of 10

Bicep curl using the ez bar - 20lbs of weight on it - 3 sets of 8
alternating hammer curls - 15lb weights - 3 sets of 10
bicep curl on the machine - 20lbs - 3 sets of 10

bench dips - 2 sets of 10
nose breakers - 3 sets of 10 with 10lb weights
tricep extentions using the rope and the cable pulley - 20lbs - 3 sets of 10

Then I did abs for about 10 minutes.

Then I headed home, and walked/jogged with the dog for 45 minutes

Just finished 5 egg whites mixed in with yesterdays broccoli

Now off to take a shower....

[MsJewels]

Looks like a great workout! Keep it up! :)

[shortsteph]

Okay... I started today with a protein shake, dropped off the kids, and headed for the gym.

Today was arms and shoulders....

dumbell overhead presses: 15lbs each 3 sets of 10, one set with 20lbs
barbell pull ups: ez bar with 40lbs of weights on it. 3 sets of 5
shoulder presses on the machine: 40lbs 3 sets of 10
seated alternating dumbell raises (is that the right name): 12.5 lbs each 3 sets of 10

Bicep curl using the ez bar - 20lbs of weight on it - 3 sets of 8
alternating hammer curls - 15lb weights - 3 sets of 10
bicep curl on the machine - 20lbs - 3 sets of 10

bench dips - 2 sets of 10
nose breakers - 3 sets of 10 with 10lb weights
tricep extentions using the rope and the cable pulley - 20lbs - 3 sets of 10

Then I did abs for about 10 minutes.

Then I headed home, and walked/jogged with the dog for 45 minutes

Just finished 5 egg whites mixed in with yesterdays broccoli

Now off to take a shower....

Looks good keep it up!

[lesliev]

yesterday ended up being high stress....

I had a meeting last night, and of course I couldn't eat before because of my kids schedules. So I ended up snacking on some junk food. I felt awful afterward. Not only guilty, but bloated and gross. But I did stay within my calories, but my fat calories were a little higher than I would have liked.

I did a hell of a leg work out today.

Squats in the smith machine. 60lbs on the bar (I went up from 50 last week) 3 sets of 10, and then I tried the one leg squats, and did 3 sets of 8 without changing the weight. I thought I was going to die though...

Leg press - 110lbs - 3 sets of 10
Knee extentions - 60 lbs 3 sets of 10
hamstring curls - 50lbs 3 sets of 10
abductors/aductors (spelling) - 50lbs 3 sets of 15 each
seated calf raises - 70lbs - 3 sets of 15

Then I did some ab work. I will also take my dog for a walk/run in a little bit.

I am vowing to be back on track with my diet today. (though tonight is my girls night)

Leslie

[sb_cali]

I just I'd pop in and read your journal (since I'm new here too!) and say HI!

Also, I just checked your pics and I could swear that was a pic of me :) I think we have the same body type (except I'm 5'10") so it will be fun to watch your progress. Someday I'll be bold enough to post pics :P

Keep up the journaling though... It's a great motivator.

Welcome!

sb_cali (mom to 2 boys also... 6 & 8) :D

Oh! One more question.. are the recipes you're using your own? The swordfish one sounded yummy!

[lesliev]

Hi Cali!! Thanks for posting.

I figure I will try to post a picture every month, so hopefully we will see progress!!

Yes, the recipes are my own and my husbands. He was an executive chef in his previous life, so he has been helping me out in the kitchen so I am eating yummy but healthy things.

The swordfish was AWESOME! Simply mix some POM Pomegranite juice, a little bit of chili sauce, a dash of soy, and a dash of sesame oil. Then marinate the steaks in it for about 30 minutes prior to grilling. (Or broiling)

Let me know if you want any other recipes, I would be more than happy to post them!

.... I am munching on an asparagus and egg white omlette again. This time with no swiss cheese. That added WAY too much fat the last time. But it is still really yummy.

Les

[lesliev]

Uggh! My legs are still killing me from my workout on Wednesday. But I have kept true to walk/running the two miles a day.

The last two days I have eaten clean... it has been a good few days.

I posted this in the chat, but I will mention it here. I am so frustrated. I bought a new body fat scale. It says I am 10lbs heavier than my old scale (which was a cheap thing 10 years ago when I bought it, so I am not suprised, but stilll disappointed). It also says I have 3% more BF than my calculations using my measurements.

Oh well... I am just frustrated.

[lesliev]

I forgot to detail my chest workout from Thursday...

bench presses: 50lbs on the smith machine: 3 sets of 10
incline presses: 40lbs: 3 sets of 10
chest presses on the machine: 30lbs 3 sets of 10
inline dumbell flyes: 15lb weights 3 sets of 12
flyes on the machine: 20lbs 3 sets of 12

then I did about 20 minutes of ab work.

I went home and did a walk jog with my dog for 2 miles.

I did a walk jog with my kids and dog for 2 miles yesterday. My youngest rode his bike, and my older son (who will be 9 next month) had to walk/jog with me. He and the other kids in his school have a challenge, they all have to walk or jog 25 miles between now and the end of the school year. I think that is the coolest thing. So he and I have vowed to do it together. He actually wants to do 50 miles. We figure if we do 2 miles a day, we can do that in 4 weeks. So yesterday was so enjoyable, I heard all of the third grade gossip and he was gushing about how cool it was that I wanted to do this with him. What a cool way to spend QUALITY time with your child!

Les

[shortsteph]

He and the other kids in his school have a challenge, they all have to walk or jog 25 miles between now and the end of the school year. I think that is the coolest thing. So he and I have vowed to do it together. He actually wants to do 50 miles. We figure if we do 2 miles a day, we can do that in 4 weeks. So yesterday was so enjoyable, I heard all of the third grade gossip and he was gushing about how cool it was that I wanted to do this with him. What a cool way to spend QUALITY time with your child!

Les

This is a great Challenge...

A great way to spend time with the kiddos..

[lesliev]

It is really great... It's been three days of it, and I can't wait for each walk!

Yesterday, I splurged and had a pomegranite margarita with a steak salad at lunch. It was yummy. So that was my cheat... Today I have to be good. My mom is coming to town, and she hasn't seen me in about a month. Hopefully she will notice a difference. She has always been critical of my wieght, and never really thought I could take it off. So it should be interesting.

I tried on a pair of capris that have NEVER fit, and I actually got them buttoned and could wear them. But there was still a bit of a fat roll over the top, so I decided to wait a little longer. But the fact that they even buttoned was huge! I couldn't even pull them on last summer. The tag says 7/8, but I think they are more like a size 5/6.

So small accomplishments, but it still makes me feel good....

Leslie

[lesliev]

Uggg... haven't posted in a few days. Things have gotten busy. I have been having to work with my husbands painting biz out on the job sites lately. I hate it, and worse is that it screws up my work out habits. I can't go to the gym when I want. I can't eat they way that I want. I tried to pack a lunch the other day, and he flipped out about waiting for me to do it. I almost think he is trying to sabotage me.

I did lose a couple pounds this week, though, despite all of the screw ups.

I have to work with him tomorrow, so hopefully I can get past it.

Leslie

[lesliev]

I am going to give up on my journal.... I can't get in here as much to post. I am still doing well, and have lost a few more pounds, but I am going to quit journaling for a bit.

Thanks to everyone who commented. I will continue to be part of the forum here!

Leslie