Tiffany's Journal

[TauruSmith]

Ok, so I'm going to do this journal thing and see how it goes. I think having others read it and critique my diet and workout will really help me stay motivated. I'm a 20 year old college student and I play lacrosse (which is almost over for the year) I've never felt like our workouts do much for my body, but then again it could jsut be me...I'm 5'2" and weigh about 130. I had my body fat tested the other day using the BODPOD and it was 25%, which made me really unhappy. I've wanted to change the appearance of my body, but this was definitely a turning point, since numbers don't lie. I don't have the best self-esteem and I think that increasing my muscle and lowering bodyfat will be helpful to me ( It's hard living with 2 skinny girls who don't work out). I won't ever been one of those tiny skinny girls, but I want to be proud of the body that I know I will be able to develop. I kept track of my meals and workouts for the past two days, so here goes:

Tuesday 4/19:
food:
7:30 1 scoop protein powder, 1 cup milk, 1 whole banana
10:30 1 scoop protein powder, 1 cup milk
12:30 2 eggs and 3 asparagus spears
5:00 scoop protein powder, 1 cup milk, 1/4 c nonfat yogurt
8:00 1 can tuna in water drained, 1 slice american cheese

workout:
2-4: lacrosse practice
4-5: ***This is what our strength coach has us do, this is not my planned workout, I'm still working on that for when our season is over***
run: 25 various "sprint, turn, sprints", or "shuffle, turn, sprint" agilities (about 40 yards each), and 7 continuous 50's ( Each one is jog 50 yards, then sprint 50 yards)

lift was lower body
powerclean: 4X65, 4X65, 4X70
4 way lunges with barbell: 5 each leg
1 leg box squats: 2 sets of 10
glut/hams: 1 set of 20
ABS

At 9:30 I went for a 4 mile run with my roomate


Today:
7:30: 1 slice whole wheat bread with 2 tbs natural PB, and 1 banana
10:30: 1/2 whole wheat pita w/crab meat, 1/4 cup pineapple chunks
12:45: protein bar, 1/4 c pineapple chunks
5:30: 1 c ground turkey, 1/4 c sauce, 1/4 cup ricotta

workout:
2-4: lacrosse practice
4:00: upper body lift
snatch: 4X65, 4X70, 4X70
bench: 6X70, 6X70, 6X70
overhead barbell press: 2 sets of 10 @ 45 lbs
overhand bent over rows: 2 sets of 15 @ 50lbs
barbell curls: 1 set of 15 @ 45lbs
tricep extensions: 1 set of 15 @ 20 lbs
reverse hypers: 1 set of 20

I think I got the picture files to attach as well!

[sillyvent]

Welcome....first of all you aren't eating enough in general. I suggest only using whey protein shakes as 2 meals a day TOPS. Do you have any ideas on cals or ratios? Can you possibly lift earlier so you aren't doing your practice and then lifting.....god I would die if I had to do that! Sprints are great....they might suck but they are a great form of cardio/hiit. Tuesday you did a crap load...you need more carbs and MORE food. Since you are practicing for 2 hours a day I would say for right now 3 exercises per muscle would be decent. Your body is probably dying for some more food and carbs. Since you are so active you need more carbs while you are in lacrosse season and your cals should be higher than your normal person b/c you are more active and therefore burning more cals. MJ uses fitday.com as well as a lot of other girls to find out cals/protein content/fats/carbs.......this might be a good way to track your ratios and foods....

[TauruSmith]

Thanks sillyvent.. My problem is that when I eat the amount fo food that seems to be the correct amount for my body, I feel so full and overwhelmed. It feels liek too much food.

Anyone else have any thoughts based on my pictures?

[Paichka]

Tiffany,

Hey! Another college athlete. I rowed when I was in college, and we had a regular "wall-sit" competition with the lax girls. You all always beat us. :p

If you're having trouble getting all the cals you need, definitely start drinking protein shakes. Get a blender (*ahem*) and throw in a cup of fruit + a cup of yogurt + protein powder + ice + skim milk and maybe a half cup of oats, and viola, instead liquid meal. These were recipes I loved from my days at Duke --

STRAWBERRIANA
1 cup strawberries
1 cup dannon light & fit vanilla yogurt
1 medium banana
vanilla protein
1/2 cup skim milk

THE BLUE DEVIL
1 cup blueberries
1 cup dannon light & fit vanilla yogurt
1 banana
chocolate or vanilla protein (either is good)
1/2 cup skim milk

PINA COLADA
1 medium banana
1 cup dannon light & fit vanilla yogurt
vanilla protein
1/2 cup skim milk

THE CHOCOLATE ELVIS
1 medium banana
1 tbsp peanut butter
chocolate protein (I like whey gourmet chocolate peanut butter)
1/2 cup skim milk

Also, a couple of other things I like --

4 oz cottage cheese
1 scoop vanilla protein
1 packet dry instant oats

4 oz cottage cheese
1 packet dry instant oats
1 packet honey

4 oz cottage cheese
1 packet hot cocoa mix (this tastes like CHEESECAKE)

4 oz cottage cheese
1 scoop vanilla protein
cinnamon
1/3 cup skim milk
Freeze for 20 minutes. Makes protein ice cream. :)

cheers!
Sunny

PS -- your pictures are fine. You have a good base and not too much extra fat. You get your diet straight and with all the exercising you're doing you'll be where you want to be in no time. Just takes patience and a little elbow grease. :D

[TauruSmith]

Meals for today (if I post them now, I can't cheat later on in the day)

7:30: 1 banana w/ 2 tbs natural peanut butter
10:00: 1 shake (8 oz skim milk, 1 scoop whey, 6 oz fat free yogurt)
12:45: 1 can tuna in water drained with 1/2 whole wheat pita, 1 slice cheese
training room and practice 1-5, so I'll just be drinking a lot of water
5:15: shake (8oz skim milk, 1 scoop whey)
8:00: grillled chicken tenders with 1/2 c brown rice and 1/2 cup broccoli

On fitday.com this is what it came out to be:

total cals:1665
42% protein, 37% carbs, 21% fats

Should I be eating more? I'm not sure if I want to be bulking, since I'm primarily concerned with losing body fat. I think by Thursday I should have my workout complete. I'm going to discuss it with my strength coach at school first.

[Hollyday]

What food you are eating looks great. I thought the same thing though when I read your meals.. you needed more food less protein shakes.. I think eating 5-6 small meals a day would be good for you since you feel full with what food you are eating.

Your body is so nice! I know you want to lose weight and gain muscle but feel glad you get to look as nice as you do while your working at it!

[TauruSmith]

My workout today consisted of lacrosse practice. We scrimmaged for about an hour and it definitely counts as some HIIT. 100 yards sprints, chasing after the ball, etc. AFter practice we did a light leg workout:

powerclean: 4X75lbs 4X80lbs 4X85lbs
lunges: 5 sets of front, lateral and back for each leg
squats: 4X154lbs 4X137lbs *the 154 killed my back*
glut/hams: weighted 2 sets of 15
ABS

[TauruSmith]

Yesterday's ( 4/27) meals

7:30 banana with 2 tbs natural pb
10:30 1/5 cup ricotta cheese
1:00 1/4 whole wheat pita with 2 tbs crab dip
5:30 small protein shake
7:00 5 oz lean steak and 4 oz baked beans

cals:1201
Fat: 40 32%
Carbs: 112 32%
Protein:101 36%

I know I didn't eat a lot but I was pretty nauseous during the day, I think from taking 2 of my bc pills too close together.


workout: besides practice i ran 16 100 yard sprints with about 20 seconds rest in between.

[TauruSmith]

I didn't eat much today because I'm still not feeling too great and woke up with swollen glands in my throat. If I don't feel better by Saturday I'm going to see a doctor, but I've been drinking massive amounts of water to see if it helps me feel better.

7:30 1/2 whole wheat pita w/ 2 tsp natty pb
11:00: 2 whole eggs, 2 whites, 1 slice american sheese
1:30: 1/2 cup pineapple
5:30: 4 small chicken tenders, and i gave in and made some easy-mac, b/c i needed something that would go down easy

workout and practice today were really light b/c my team has a game on Sat morning.

Snatch: 4X55lbs, 4X60lbs, 4X65lbs
Bench: 8X65lbs, 6X65lbs, 4X70lbs
underhand grip bentover rows: 45 lb barbell 2 sets of 15
shoulder press: 45 lb barbell 2 sets of 10
bicep curl: 45 lb barbell 1 set of 15
overhead tricep: 20lb 1 set of 15
abs

I hate this workout, it makes me feel worthless. Season is over next Friday and I can really start to concentrate on my lifting then. I am so excited because doing my own workout relaxes me from all the school stress I have.

[TauruSmith]

Have had a rough few days with midterms and being sick, but I need to get my butt back in gear!

[TauruSmith]

Today's meals:

7:30: hot tea w/ splenda and skim milk
10:30: 2 whole eggs, 1 egg white
1:00: 1/2 cup strawberries
3:30: homemade pita chips (whole wheat pita with olive oil and paprika/ garlic powder)
5:30: shake - 1 scoop protein, 8 oz milk, 6 oz strawberry fat-free yogurt
9:00: granola bar (starving at work)
10:30: 1 can tuna in water drained

Workout:

dumbell military press (seated) 4 sets of 10X20lbs
one-arm military press (standing) 4 sets of 10X20lbs
upright barbell row: 4 sets of 10X20lbs in each hand (simultaneous)
front delt raises: 4 sets of 10X15lbs
side delt raises: 4 sets of 10X10lbs
Smith machine shrugs: 1 set of 10X35lb plate on each side
3 sets of 10X45lb plate on each side

I also did wall sits, calf raises and abs

[IronMaiden1522]

Hey

Well you look good to start with! Sounds like you are getting sick, you should go to the doc and check it out. Good luck!! sorry I am new to this and cannot offer much advice. But I am sure you will find this journaling helpful. Actually its almost addictive!

[TauruSmith]

I forgot to add that I've started taking Xenadrine EFX. Yesterday I took 2 at 10 am, then 1 at about 3, right before my workout. This morning I took 2 at 7:30 am, and will take 2 more before I workout this afternoon. Does anyone have any suggestions of any other fat burners to try? I have heard good things about Lipo 6...

Another question: Is it awful that I have about 1 tablespoon of ketchup with my eggs in hte morning? I'm sure there are other ways to give egg whites flavor but this is what I have been eating them with.

[TauruSmith]

yesterday:

lats:

1 arm bentover row 4 sets of 10X30lbs
1 arm cable row 4 sets of 10, can't remember the resistance
2 arm bentover barbell row on machine 2 sets of 10 with a 35 plate
hypers 1 set of 20

food:
7:30:1 cup special k, 1 cup skim milk, 1 hot chocolate
10:30: 1 whole egg, 3 egg whites, 1 tbs ketchup
1:00: 1 can tuna in water drained, 1 slice american cheese, 1 whole wheat english muffin

I had a dinner meeeting. My meal was shrimp, asparagus, pine nuts, spinach and proscuitto over penna in a creamy garlic sauce. Not the healthiest with the sauce but it was fabulous and i controlled my portion!!


Today started off rough with my boyfriend forgetting to pick me up for class. needless to say I was in a hurry, and made it to class 20 minutes late. I grabbed a granola bar bc I was in such a rush. At 1:30 I ate 1 whole egg and 2 egg whites on a whole wheat english muffin with 1 slice american cheese. Workout and rest of today's meals to come later

[TauruSmith]

Had a fun leg workout today.. and I really do mean fun!!! I was so pumped when I got off work and went right straight into the gym.

Legs:

squats on smith machine:
warmup 10X90lbs
3 sets of 10X120lbs
1 set of 10X130lbs

SLDL:
warmup 10X30lb barbell
4 sets of 10X 50lb barbell

lunges:
1 set of 10 each leg with 20lb dumbells in each hand
1 set of 10 each leg with 25lb dumbells in each hand

hypers:
1 set of 20


meals:

7:30: 1 c special k w/ 1 c skim milk, 1 hot chocolate
10:45: 1 can tuna in water drained w/ 1 slice american cheese
1:00: 1 apple w/ 2 tbs natty pb
3:00: granola bar - bad i know, 2 slices turkey, 1 slice american cheese (deli)
5:30: 2 whole eggs, 2 egg whites, 2 strinmg cheeses ( less than 1 oz each)
10:00 post workout: turkey.. I don't know if anyone else has heard of jennie-o brand, but they have an amazing sun dried tomato turkey.. yum yum!

eww was I really on that much of a cheese kick? I need to cut that out, it's a huge pms tendency of mine

[abbs]

Hi Tiffany, just popping into say hi :) and good luck with your goals!

I think a calorie level of around 1600-1700 is fine for you, because your bodyfat isnt really low (i.e. less than 15%) you can still lose fat and gain muscle on a calorie deficit - provided your diet is balanced, getting enough protein and carbs at the right times etc.

Make sure you get some protein at breakfast time, cereal and skim milk isnt enough. Stick some protein powder in with the milk, or make sure you have your egg whites. I dont think a tablespoon of ketchup will hurt (as it will be part of your daily calculations) but depending on what kind you are eating it might be full of sugar and other yucky things. What about salsa? I find that goes great with things like eggs and veges.

If you can post your daily totals (calories and ratios) that will help with getting some more advice about diet too.

Glad you are having fun with the weights, keep it up :D

[TauruSmith]

ABBS- I added some egg whites and breakfast this morning, added a little bit of salsa.. yum it was great. Thanks for that tip. I think I'm going to replace the ketchup with salsa from now on!!

[TauruSmith]

Arms:

dumbell curls:
10X15, 10X20, 10X25, 10X15, 10X20

skull crushers:
4 sets of 10X bar + 20lbs total

easy bar curls:
4 sets of 10X bar + 20lbs total

cable pull downs (bi's):
4 sets of 10X 22.5 resistance

cable push downs(tri's):
4 sets of 10X 32.5 resistance

food:

9:00: 1 c special k, 1 c skim milk, 3 egg whites, 2 tbs salsa
12:00: 1 apple w/ 2 tbs natty pb, 1 pieces string cheese
2:00: 1 whole what pita with 6 slices turkey and 2 slices american cheese
5:30: 1 nonfat strawberry yogurt
9:30: plan on having a nice little tuna snack in between my shifts at work. Nothing like the student rec center on a Friday night from 6-midnight!

my total:

Total: 1131
Fat:26%
Carbs: 33%
Protein:41% ... I felt like I ate so much more than this

[TauruSmith]

I wanted to mention the 2 comments I received today that pissed me off!!!!!

1. My academic advisor told me that based on my ACT and SAT scores (from 4 yrs. ago for G-d's sake) that I am underachieving in college.
--Sorry my 3.4 doesn't cut it for you Dr...!!! >:-(
This did motivate me during my lift though. lol

2. I was in the car with my bf after I worked out(he and I lift together) and I saw a girl running who had visible abs. I made a comment about how I'm in shape but I don't look like it, and he got all mad and said " That's because you don't do cardio. You need to be running every day. You run every day for a week, but then only run 2 days the next week, you can't lose weight that way." He also complains that I don't eat healthy enough
--boyfriend, can't you be glad that I'm in the weight room lifting real weights, not those vinyl-covered ones??? Although, I will be going for a run in the am.

[abbs]

ABBS- I added some egg whites and breakfast this morning, added a little bit of salsa.. yum it was great. Thanks for that tip. I think I'm going to replace the ketchup with salsa from now on!!

You're welcome :D




my total:

Total: 1131
Fat:26%
Carbs: 33%
Protein:41% ... I felt like I ate so much more than this

Yeah cals are too low! and fats are a bit low too. Your BMR is about 1360 cals, so thats what your body needs to maintain your present weight,and thats if you were in a coma! Add on activity ( x 1.5) and that gives you 2040cals a day to maintain at 130lbs. A calorie deficit of around 300-500 will see you lose body fat plus gain muscle. Here's a rough guide of what you need -

protein - 1gm per lb of body weight (130lb) 130gms = 520 cals
fat - 0.3-0.4 per lb (39gms - 52gms) 39mgs = 351 cals
carbs - (to make up to 1500 cals) 157gms = 628 cals

So total - 1500 cals 35%P/42%C/23%F

This is the minimum you want to go on workout days. On off days you can eat a little bit less than this, but generally speaking you shouldnt go below your BMR of 1360 on those days.


9:00: 1 c special k, 1 c skim milk, 3 egg whites, 2 tbs salsa

Breakfast is looking better, but special K is not a good carb choice. Old-fashioned oatmeal is a better choice for breakfast, full of fibre and slow digesting. You can add your egg whites and milk to the oatmeal while its cooking, its delicious! You need a healthy fat here too, a few times a week you can chuck in a yolk (it goes great with oatmeal), or you can add something like almonds, walnuts or flaxseed oil. You can also have some fruit here, add banana/berries etc to the oatmeal, or have an apple or any other kind of fruit that you like.


12:00: 1 apple w/ 2 tbs natty pb, 1 pieces string cheese
Youve got carbs, healthy fats but no protein. Cottage cheese (fatfree) would be good here and you can mix the pb in with that.


2:00: 1 whole what pita with 6 slices turkey and 2 slices american cheese
This looks good, but try to limit the cheese. How about some veges or salad with that too?


5:30: 1 nonfat strawberry yogurt
This is not a substantial meal, need to add some protein and fats. If you have whey powder you could add that to the yoghurt and have some nuts. Or if this is your 'dinner' for the day how about something more filling like salmon and veges? or chicken with olive oil and veges?


9:30: plan on having a nice little tuna snack in between my shifts at work. Nothing like the student rec center on a Friday night from 6-midnight!
Tuna is great for a late evening snack, but add some fats here. You last meal for the night needs to have both protein and fats to give your body slow releasing nutrients during the night. Add some nuts here, or make a salad with tuna and avacado.

I know it seems like a lot of food, I also have problems eating heaps as I have a small stomach (and gastritis so cant overeat anyway). So I find splitting my cals up and eatings small amounts often really helps. Adding the healthy fats to your diet will be an easy way for you to up your cals. Eating consistently at around 1100 cals is only going to send your body into starvation mode and your body will hold onto your fat and slow down your metabolism.

Are you taking a whey protein shake after you finish your workouts? Especially after your weights you need to take a shake made up of whey plus carbs. Whey powder mixed with banana and skim milk is perfect for after workouts and tastes so good. At what point in the day do you workout? If you can show where in your daily menu plan you are working out that will help figure things out better too.

[abbs]

I was in the car with my bf after I worked out(he and I lift together) and I saw a girl running who had visible abs. I made a comment about how I'm in shape but I don't look like it, and he got all mad and said " That's because you don't do cardio. You need to be running every day. You run every day for a week, but then only run 2 days the next week, you can't lose weight that way." He also complains that I don't eat healthy enough
--boyfriend, can't you be glad that I'm in the weight room lifting real weights, not those vinyl-covered ones??? Although, I will be going for a run in the am.

Im sorry, but that is crap! You dont need to be running everyday to lose fat! 2 or 3 times of short intense HIT sessions is enough if your diet is in order. DIET is the key for losing that fat. Building muscle and eating clean is what will help you change your body. Excess amounts of cardio combined with low cal eating leads to that starvation mode I was talking about earlier. You cant rush fat loss either, you got to take it slowly and expect to only lose about 1lb of fat per week. As you get leaner, youll lose even less than that but you have to just stick at it.

Eating clean, whole, unprocessed foods at the right calorie level is going to be what gets you those abs.

[TauruSmith]

abbs- usually I do have a protein shake during the day, I just ordered some more.. all the whey chocolate..and i can't wait for it to arrive... Egg whites in the oatmeal? How do I do that? scramble them up or something, then add them into the oats? Also, I can't deal with cottage cheese. I hate the taste, the texture, everythign about it. Any alternatives that you can think of? I plan on going grocery shopping in the next few days, so I could use the advice

I usually work out in the afternoons, anytime between 1 and 5. I work at my school's rec center, so I'm always there. If I'm really busy with exams and classwork,during the day, I work out after work (9:30)

Thank you so much for giving me insight and posting in my journal. I've been feeling lost and haven't been getting many replies. I've spent a lot of time reading other gals' journals to get ideas, and have began posting questions and observations in theirs as well.

[abbs]

Yum chocolate protein powder! You just wait till you try this little combination, you will become oats-mad like the rest of us -

In a bowl put the oats, water, whisked egg/egg whites,
(plus whatever else you want to throw in - raisins, berries, banana, almonds, walnuts etc)
cook in the microwave
when its cooked stir in the protein powder (you wont need much if you put egg whites in), and if you are using flaxseed oil and cinnamon add it now too.

Then eat and enjoy!

I dont eat cottage myself (well hardly ever) cause im in japan and they dont have fat free stuff and its super expensive. I eat a lot of chicken, I also eat beans (mainly a carb but are high in protein, i mix tuna with beans), I also eat tofu and lots of fish.

Your meals need to be structured around your workout. Before working out you need to make sure you have a decent meal of carbs and protein (rice/beans/otameal + tuna/chicken/eggwhites). This meal needs to be finished about 1 - 1.5 hrs before commencing exercise. Then you workout. Straight away consume your protein shake (dont have your shake at any other time, its a waste otherwise). About 1 - 1.5hrs after having your shake you need a quality meal of carbs and protein (and maybe a little bit of fat). This should be your largest meal for the day. Then any meals that come after that should be lean protein, vege carbs and healthy fats. Make sure breakfast has carbs, protein and fats. You need a good start to the day.

Keep posting questions, I wanna see you succeed!!! (especially after your boyfriends comments, grrrr!)

[IronMaiden1522]

Hey,

i dont know if you have tried mixing your cottage cheese with light yogurt? i do and at first I wasnt a huge fan and now i love it and its so good! i think some people substitiute ricotta for cottage cheese, but I am not 100% on that.

[abbs]

Good idea Jenny!

lots of the girls here mix the cottage cheese with things to make it taste good. ive heard peanut butter mixed with it is nice. When I was back in NZ I used to steam some veges then in a pot on the stove id mix the veges with cottage cheese and pesto sauce (made from olive oil so its healthy!). This tastes creamy and you dont even know your eating cottage cheese! Alternatively you could use some other kind of sauce that you like.

[terracotta]

I agree with you two about the shorts. My legs are extremely muscular. They have been ever since I was a kid. When I was in high school we all wore those cotton shorts at field hockey and lacrosse practice and I never felt uncomfortable. Now, working at rec center at my college, I notice more and more little skinny girls wearing those shorts and I feel bad about how I'm built. I busted out a pair because I can't keep up with laundry and was doing squats last night. I was getting a ton of looks from the guys, and I think that they liked the fact that there was a girl with come muscle wearing those shorts. (I'm sure a few like their little skinny girls, but boo on them!) It definitely boosted my self esteem, but they will only come out when I have no clean, real workout clothes.

Shannon, I can't wait to see pics from the wedding. You are going to look amazing, and it's so close..I'm jealous, I have a few friends who have recently become engaged and it's an exciting time. I'm looking forward to that in my (distant) future!

TS, muscular legs are awesome. I was a very skinny teenager and I hated it! I always admired muscular women. Now you get out there and show off those leggies!:D (mine are coming along now..but slowly).

[TauruSmith]

Have been super busy all weekend studying for exams and writing some papers. After I workout tomorrow, I'll update with my meals and workout etc. etc. Going crazy with school,a nd we are on the quarter system, so 3 more weeks of class, finals, then home free and back to the big NY!!!

abbs- I tried the oats/egg white combo and LOVED it. I can't believe that I'm getting so much more excited over all these new healthy food combinations, than I ever have about any junk food that I ever thought was worth binging on!!

[abbs]

Thats great :) !!!!

Healthy food is far more addictive than junk, I just love all the meals I make - the taste is great and it just makes my body feel good. Eating a lot of junk food just leave me feeling sick. Once you start eating clean and healthy your body loses its tolerance to junk food, so when you eat it you just feel terrible. But a little bit everynow and then is OK on the system and wont effect your goals.

[TauruSmith]

Today is the big 21st birthday!!!!!! I am sticking to eating well throughout the day, but it could get a little crazy tonight. I plan on working out sometime this afternoon and will post again later. So far today, my meals are:

7:30: 1 c special k w/ .5 c skim milk, 2 egg whites
10:30: 1 mini pita with 4 slices deli turkey, 1 slice american cheese, 1 small apple

[tigercat24]

hey there!! Happy Birthday:) I just wanted to come say hi and have fun tonight-its your b-day so have some fun and no stresses allowed!!! Sorry I just love B-days!!!!!wooohooooooooooooo:)legal everywhere!!!!
=D

[sillyvent]

...Tiffany is NOW legal!!!!!! :D haha I bet you will have a blast turning 21 on OU campus. So many bars in such a small area....what to do, what to do?! haha HAPPY 21st BRITHDAY! Make sure you have someone watching over you tonight, just in case you get a little crazy!!!!

[MsJewels]

Happy Birthday! :D

[TauruSmith]

Just did a quick workout today:

Pullups: 4 sets of 5 assisted
Chinups: 4 sets of 5 assisted
Bentover row: 4 sets of 10X60lbs!!! The most I have ever done before was 50lbs!
Lat pulldowns seated: 2 sets of 10X 5plates of resistance
1 set of 8 X 6 plates of resistance
1 set of 6 X 7 plates of resistance


Now I'm off to dinner with my roomates! After that we will be heading to the bars. I'll be good girls, promise!!!!

SV - at least someone knows what kind of trouble you can get into down here in Athens!

[abbs]

Hope you have an awesome nightout.

And well done on the back workout!!!! :D

Its amazing the legal age is 21, in NZ its 18!!!! (used to be 20 but about 5 years ago they lowered, but I think they may up it to 20 again as there are too many underage drinkers slipping through)

[Aleister666]

Like Your Pics!you Have A Good Solid Base,cant Wait To See Your Pics Down The Road!!!keep It Up!:)

[TauruSmith]

Needless to say, today ended up being a rest/cheat/recovery day! I had a fantastic time last night for my birthday. My friends and bf made sure I had fun and took very good care of me! It's back to working hard and eating right for tomorrow!!

[Aleister666]

Yes i love your pics very much!you have a very good solid frame and should make amazing progress!..you will have to post some pics to let us see your progress,and no!im not a perv,i just know a good thing when i see it!!!:)....Keep at it!!!!!!!!go go go girl!!!:)

[TauruSmith]

The past few days have been so hectic, I need to sit down this weekend and update my journal argh!


today:

shoulders and arms:

dumbell military press
10X15
10X20
10X25
8X25

upright row on smith machine:
8X50lbs+bar
10X30lbs+bar
10X30lbs+bar
8X50lbs+bar

front delt raises with cables
4 sets of 8

Skull crushers:
4 sets of 10X easy bar+20lbs (sets with 45 secs rest in between)

Dumbell curls
10X20lbs
10X25lbs
10X25lbs
8X25lbs

food:
7:30: 1 slice whole wheat bread w/ 1 tbs natty pb
10:30: whey in water (yuck - I really only like milk) at the library
12:30: 2 slices whole wheat bread w/ 4 slices deli turkey and 1 slice american cheese
2:45: 1 can tuna in water drained
5:30: 2 whole eggs and 1/4 c cous cous
*** when I get home from work I NEED to eat more!!! I can't believe I'm so low on calories right now***

cals: 1026
Fat: 34 303 31%
Carbs: 69 250 26%
Protein: 106 422 43%


I also feel like this is still way too much fat, I need to cut out my cheese :-(

[abbs]

food:
7:30: 1 slice whole wheat bread w/ 1 tbs natty pb
Need to add some more carbs and protein here, scrambled egg whites on 2 slices of bread would be better (if the bread is about 80cals per slice). Add some fruit too.


10:30: whey in water (yuck - I really only like milk) at the library
Was this after your workout? Immediately following workout you need whey plus skim milk/yoghurt plus carbs (eg banana, oats) all blended into a shake.


12:30: 2 slices whole wheat bread w/ 4 slices deli turkey and 1 slice american cheese
Yeah get rid of the cheese and swap it for some fat free cottage cheese and add another fat source like avocado.


2:45: 1 can tuna in water drained
Good protein source, just need to add some carbs like brown rice or beans. Veges would be good too.


5:30: 2 whole eggs and 1/4 c cous cous

*** when I get home from work I NEED to eat more!!! I can't believe I'm so low on calories right now***

cals: 1026
Fat: 34 303 31%
Carbs: 69 250 26%
Protein: 106 422 43%


I also feel like this is still way too much fat, I need to cut out my cheese :-(

Yes very low in cals, we dont want your metabolism slowing down. When did you do your workout? Did you have your protein shake after your weights? Followed by a carb/protein meal 1 hour later? If you could put in your meal plan when you do your workout that will help. Pre and post workout nutrition is super important to achieving your goals.

It is NOT too much fat, we just have to make sure its the RIGHT kind of fat. For example good fats are - almonds, walnuts, natural peanut butter, avocado, olive oil, flaxseed oil, fatty fish (salmon), seeds.

Per day your fat grams should be 39 - 52 gms. Today was only 34gms so in fact, your fats are TOO LOW! Dont go by the percentage, it doesnt give you an accurate picture. Go by the grams.

[TauruSmith]

Abbs- I did my workout at about 3. I had to be in the library all morning to work on an unexpected project, so I just brought some whey to make a shake.

I usually work out about 2 or 3 in the afternoon, unless I'm doing cardio, then I squeeze it in whenever I have the chance. Right now I'm at class from 8-10 and 11-1, so I try to eat before 8, between 10 and 11 then after 1, then after my workout I attempt to get in a small meal, it doesnt happen all the time. but then I eat dinner and usually a small snack after. One of the hard things about being a college student is affording groceries and finding time to buy them! I was thinking about just developing 2 differnt days worth of a meal plan and alternating them, instead of guessing what I'm going to eat each day. I figure that way I'll know how many calories I'm getting and the number of grams of pretein/carbs and fats. Your input is definitely helping with everything. I'm going to keep looking through journals for meals to combine, and I'll let you know when I get that done. Hopefully this weekend after my anatomy exam!

Everyone keeps telling me EAT COTTAGE CHEESE, but yuck, I can't deal with the texture or the taste. What's a good alternative for that?

[TauruSmith]

Well, it was supposed to be a relaxing weekend, but now I feel like ****. While I didn't eat how I have been the past few weeks, I ate a lot of veggies and fruit, and of course meat meat meat, and I did a bunch of cardio, tennis 2 days, a 2 mile run, walked around the zoo all day, but I got back into the school groove and my self-esteem has hit the wall. I feel huge and gross, and have no self-confidence in anything that I am doing. School, working out eating and my relationship all feel do blah for me right now. I HATE IT!!!! I've had periods like this before, and I just feel completely bummed and not motivated. Anyone else ever feel like this???

today's workout:

lat pulldowns
10X55
10X65
10X75
10X75

seated row
3 sets of10X 5 plates
1 set of 10X6 plates

1 arm bent over row
4 sets of 12X30lbs

second type of seated row
1 sets of10X 5 plates
3 set of 10X6 plates

[sherdi]

Just came by to say HI! I eat lf ricotta cheese with some plain ff yogurt mixed in. I also chop up 1/2 apple or other type of fruit, add some sf syrup, cinnamon and you can also top with walnuts, almonds, or natrual peanut butter. I love it. You can also add some protein powder to it, I love adding chocolate, tastes just like chocolate cheesecake!

Good luck with your routine!

[abbs]

I know I definitely get unmotivated, sometimes I really have to force myself to stay on top of things and being happy is an effort. But eventually things come right, just got to stick it out and know that things will get better. And often when we get down its easy to be very critical of ourselves, so when you feel yourself doing that youve got to change your thought pattern. You are NOT huge and gross!! You are a beautiful person, inside and out so remind yourself of that everyday!! And don`t let anyone or anything make you doubt it. You sound very busy with study and exams etc so Im sure that isnt helping. Get stuck into your exercise and healthy eating, and you will start to feel better. Well I hope you do :D

I think having a couple of meal plans is an excellent idea, takes away the stress/hassle. Once you are into a good routine you can then mix things up a bit when you feel like a chance, but at least you have a base plan to fall back on when you can`t be bothered doing that.

After your workouts you should be having a whey shake with carbs added (for example, ff milk, some fruit - banana is good). Then about an hour after the shake you need a protein/carb meal (i.e. rice and chicken, veges).

Other good meal ideas are -

almonds, ff yoghurt, fruit (that would be a good snack to take to the library)
tuna, brown rice, veges
chicken, noodles (whole wheat), veges
oatmeal, whey powder, fruit
oatmeal, eggs, milk, banana, blended and made into pancakes (could take those with you anywhere)
whole wheat pita sandwich made with chicken, avocado, salad
low fat cottage cheese mixed with - peanut butter, yoghurt, protein powder, crushed almonds/walnuts, avocado, etc

To make my meals taste good I make up `healthy` sauces to pour over the noodles, rice etc. I buy curry powders (korma, butter chicken)
eg -
korma curry powder with ff milk (add almonds to this and serve with rice and chicken, yum!)
butter chicken powder with ff milk
tomato pasta sauce made from diced tomatoes, herbs, garlic onions
pesto sauce (made from olive oil) mixed with some milk
salsa - goes nice with cut up veges, or mixed in with rice etc

Anyway Im sure you will come up with some good ideas, Im looking forward to seeing your menu plans. I want to help you get back on track and on your way to achieving your goals.

Hope you feel better soon :)

[Mo_ria]

Tiffany: Just stopping by to tell you that you are definitely beautiful and athletic and NOT gross!! Don't let the stresses of college and being surrounded by lots of no doubt eating disordered girls get you down. I think we all go through those periods where we feel like crap and get really down on ourselves and feel blah about everything. It will pass and you will feel better. Just keep lifting and stay focused. And ignore boyfriends who tell you to "just run". ;) God, if I had a dollar for every time I've heard that stupid comment recently I'd be a freakin' millionaire!
Keep your chin up and move forward, girl! You can do it!
Mo

[TauruSmith]

Thanks for the support everyone!! I'm frutrated for not staying on track, but I know I'll get back into my routine and be happier in the next day or so!

[TauruSmith]

After 3 weeks of traveling and moving, I'm back in NY. I haven't had any internet and I've been trying to settle down back at home for the summer. My new gym seems awesome and I can't wait to get back in my posting groove!!!