KOMAR'S journal

[komar]

Hi,
I decided write journal...so here it goes.

I'm 5'6"
114-116lb
goal..fat loss!!

Today is 25/05/05 Tuesday
after wake up weight 114lb.

1. 1/2 cup oatmeal,
1/4 cup plain yogurt
1/4 cup Kefir
15g protein
before workout 1000mg carnitin

workout
25 min HIIT trademill{5 min warmup..incline2%, 5.5speed, then 2 min 6mph then walking 4.5mph.....5 min cool down}

LEGS
Deadlifts 3x10 {60lb, 80 lb, 90lb..include bar}
Leg ext. 3x10 { 75lb, 83, 90lb}
Leg curl 3x10 { 75, 83,83lb}
seated leg press 3x12 { 140lb}

2. protein 20g+ 500mg carnitin
3. veggies {lettuce, spinach, FF dressing, 1 TB. low-fat parmasan, 1/2 tomatoes, chicken breast {20g protein}

now I'm going to the work {weitress}

4. 1/2 bars Nitrotech + 8 baby carrots+ oyestr crackers
5. veggies {lettuce, pepperes, vinigr., 1 TB parmasan, 1/2 chicken breast

6. before bed 1/2 cup FF cottage cheese + 1 teas Peanut butter

[Psk]

hi Komar.. I am not really an expert in all this.. I am always having questions.. but after what I have learned...
how are you able to do legs after HIIT???!!!!!! I can only do one or the other on one day and I am really exhausted after it!..

[Paichka]

Hmm. Couple of things.

1. What you're doing really isn't HIIT. Also, you should separate your cardio & weight workouts by a couple of hours at least. Do one in the morning and one in the evening, if possible. If that isn't possible for you, then lift first.

2. I'd drop the isolation work from your leg workout. Deadlifts are more of a back exercise (unless you're doing sumo or romanian) so I'd do something more like this:

Squats
Walking Lunges
Leg press
Calves
Froggie Jump Squats

3. Doesn't look like you're getting enough calories. Eat a whole chicken breast! 5 oz of boneless, skinless chicken is only ~225 calories, and 40-some grams of protein. Don't be afraid to eat. Go check out the nutrition sticky and fitday.com for an analysis of how many calories you need a day. You won't lose weight eating that little, you'll just get "skinny fat" as your body holds on to fat reserves and strips your muscle away.

4. Are you sure you want to lose weight at 114? That seems like you're already on the thin side for 5'6".

Sunny

[imperfectly_lou]

I agree with the other posters. You should not be able to do any form of HIIT on leg day, either before OR after. I have had best results from removing cardio from my leg day altogether.

[abbs]

You diet is WAY too low in calories. You need to eat more. You are going to go round and round in circles like you have been unless you start to eat more.

[abbs]

To help you out here is the link Paichka was talking about-

http://forum.bodybuilding.com/showthread.php?t=290201

Also I have read your other posts and Im very concerned that you have been dieting far too long and are doing damage to your health. I don`t think you need to lose any weight. Also as a waiter, you are on your feet and working hard. With your job and exercise level, you need so much more calories than you are eating. It looks like you only have carbs in ONE meal. You need carbs in MOST of your meals, not just one. Your goal should not be fat loss, but to increase your calories and get your metabolism going again (as all the dieting has slowed it down and your body refuses to lose any more weight).

Please put your health first :)

[imperfectly_lou]

Great post abby!

[komar]

OK, I'm here
today I measure myself, so
CHest 34inch
waist 25,5 inch
hips 35 inch
BF?????????????????????

Wensday 25/5/05
weight 115lb

today I overslept, so I haven't time prepare my breakfast, I didn't feel good, in the morning my stomach hurt me, I don't know what happend

Nutrition:
1. I wrote I haven't time for breakfast, so I took Nitrotech bars, 1/2 cup FF yoghurt
now I'm going working...my stomach littel hurt me, I look as I'm pregnant..my abs maybe bloated or I don't know, my pants are too much tighter..maybe some water retention..



2. apples, some rice crackers
3. veggies { spinach, lettuce, viniga, 1 TB parmasan, 1 teas. imitation bacon bits + 1/2 cup cottage cheese FF

4. protein puding - homemade { protein+water and litel bit milk, splenda, 1 Tb cornstarch...yumi yumi..I add littel bit wheat cornflakes and 1TB cottage FF

now I feel littel better, so I going workout

before workout 1000mg carnitine

BACK
5 min warm up on stepper
Front Pulldown 3x 10, 9,9
Seated Cabel Row 3x 10,10,8
Bent over Barbell Row 3x 10,10, 8
Hyperextension 2x10,10
Deadlifts 2x 9,8

5. protein 20g+ veggies {just green veggies}+ 1/4cup oatmeal

maybe before bed I'll take cottage cheese,

[abbs]

Nutrition:
1. I wrote I haven't time for breakfast, so I took Nitrotech bars, 1/2 cup FF yoghurt
now I'm going working...my stomach littel hurt me, I look as I'm pregnant..my abs maybe bloated or I don't know, my pants are too much tighter..maybe some water retention..

I think perhaps your health problems (bloated, sore stomach etc) are related to the extreme low calorie diet you are on. I think this will improve once you are eating correctly.

Breakfast is a very important meal of the day, so do your best to make time for it. Ditch the nitrotech bar (it is about as nutritious as a candy bar) and instead have some oatmeal (1/2 cup), the yoghurt, some healthy fats (nuts like almonds/walnuts), plus you need a protein source so add some egg whites to the oatmeal or some whey protein powder. Add some fruit too if you like.


2. apples, some rice crackers

This is not enough food, the apples are good but you should change the rice crackers to something more substantial like brown rice or oatmeal. Then you need a protein source, for eg tuna - that would go well with the brown rice.


3. veggies { spinach, lettuce, viniga, 1 TB parmasan, 1 teas. imitation bacon bits + 1/2 cup cottage cheese FF

You need a complex carb source here, how about some sweet potato to go with those veggies.

4. protein puding - homemade { protein+water and litel bit milk, splenda, 1 Tb cornstarch...yumi yumi..I add littel bit wheat cornflakes and 1TB cottage FF

This is your pre-workout meal so you need a good source of carbohydrates here. I would move this meal to immediately after your workout and instead have something here like beans, salad plus chicken or tuna. This kind of meal needs to be finished at least one hour before working out. If you are eating this meal less than one hour before working out then you can have a liquid meal like the protein pudding, but add some more carbs like yoghurt plus/minus some fruit.

now I feel littel better, so I going workout

before workout 1000mg carnitine

BACK
5 min warm up on stepper
Front Pulldown 3x 10, 9,9
Seated Cabel Row 3x 10,10,8
Bent over Barbell Row 3x 10,10, 8
Hyperextension 2x10,10
Deadlifts 2x 9,8

On back day I would do your deadlifts first, and drop the hyperextensions (you dont need these if you are doing deadlifts, or they could be used as a warmup).
Straight after you finish your workout you should have a protein shake, consisting of whey, yoghurt/skim milk, fruit (eg banana) or oatmeal. All blended up together, yummy!

5. protein 20g+ veggies {just green veggies}+ 1/4cup oatmeal
This meal is your first meal after your workout so it needs to have a good amount of protein and carbs. I would increase the oatmeal to 1/2 cup (dry).

maybe before bed I'll take cottage cheese,
Cottage cheese (low fat) is a good choice here before bed, but you also need some healthy fats. You could add some almonds or natural peanut butter.

[abbs]

Are you using www.fitday.com to keep track of your calories?

If you aren`t you should check it out as it will help you to make sure you are eating enough.

[komar]

Hi,
today I woke up around 11...nice sleeping :qt:

so today is 26/05/05 Thursday

weights 117lb ..I can't belive...I feel as ballon, my body pulse..I don't understand..maybe is it because I have some pills for thyroid..I'll be cry!!

All day I was at home, today I did it nothing, just wats Tv, chat with friends, cleaning house..outside raining..beutiful weather for rest.

Nutrition

1. 1/4 cup oatmeal
1/4 cup plain yogurt
2TB FF yogurt {fruit}
2 egg whites
1 teas. PB
1/2 cup kefir

2. 20g protein
veggies {lettuce, spinach, vini., parmasan, imitation bacon bits, 1/2 tomatoes]

3. littel bit homemade FF, no sugar cheesecake

4. protein pudding..homemade {protein, water, 1 Tb cornstarch
veggies

5. before bed I'll take some veggies and cottage

Training

OFF

[imperfectly_lou]

Komar, have u even read all the replies in your journal?

[komar]

I know I don't eat enough, but what have I to do..I can't I feel full. today I promis I add more..I try..

[caligrl26]

Komar, Your stomach is bloating and hurting because you are not eating ENOUGH!!! I've been thru this before. Of course you are going to feel full after eating so much more than your used to, but after you get in the habit of eating what your body needs it will become easier. I used to eat a minimum of 900 cals a day maybe. Now i eat close to 2000 and to completly honest i have tons more energy and my once bloated, huting stomach is now a 6 pack in the making and no longer bloated. I would honestly listen to the advice these ladies give you, The damage you do to your body now, will affect you the rest of your life. And not having your period is damaging your body!!!!!!

[abbs]

Komar, Your stomach is bloating and hurting because you are not eating ENOUGH!!! I've been thru this before. Of course you are going to feel full after eating so much more than your used to, but after you get in the habit of eating what your body needs it will become easier. I used to eat a minimum of 900 cals a day maybe. Now i eat close to 2000 and to completly honest i have tons more energy and my once bloated, huting stomach is now a 6 pack in the making and no longer bloated. I would honestly listen to the advice these ladies give you, The damage you do to your body now, will affect you the rest of your life. And not having your period is damaging your body!!!!!!

HUGE BUMP!

komar, you should try to up your cals by 100 each week. So for example, do something like not having so many veges (they will contribute to the bloat from all the fibre and make you feel feel) and add in something like a small sweet potato or 1/4 cup of rice into two of your meals. Another idea is to add some nuts (almonds, walnuts) when you have your cottage cheese at night (instead of cottage cheese and veges).

Do this for a week, then the following week add in something else.

Or you could have some more liquid meals like milkshakes blended with whey, fruit and milk.

[komar]

Friday 27/05/05

Weight 118lb...I still don't understand..today I had bad nights..I could't sleep..my heart beat too fast, everything sweeling..my legs, hands..all my body...maybe my hormons are crazy..maybe form thyroid pills, the name of pills are "THYROID"

Nutrition
1. 1/4cup oatmeal
1/4 cup plain yogurt
1/2 apples
2 TB FF fruit yogurt
2 egg whites

2.
1 apples+1 teas peanut butter

3. 6 oz chicken breast
veggies
1/4 cup oatmeal

4. 1/4 cup oat bran cereal+water+ 15g protein
veggies

Workout
5 min warm up on stepper
2x10 push ups
Bench press 3x 10,8,8 {40lb, 50,50lb}
Incline Dumbel Bench 3x 10 {20lb,20,20}
Cable crossovers 3x 10

after weights 45 min cardio {HR between 140-158}

5. 25g protein+ 1/4 cup oatmeal+ veggies

Before bed I take cottage chees yet

[abbs]

Friday 27/05/05

Weight 118lb...I still don't understand..today I had bad nights..I could't sleep..my heart beat too fast, everything sweeling..my legs, hands..all my body...maybe my hormons are crazy..maybe form thyroid pills, the name of pills are "THYROID"

I think you should see your doctor, this does not sound good. Your weight is fluctuating due to water, and like you said possibly related to your medicine. And your diet is very low in cals so this could be contributing also. Please seek professional medical advice about this.

Now about your diet, need to work on increasing those cals. What you had today (at a guess) would be around 1000-1200. You want to try to get up to 1700, so please have a look at some suggestions Ive made. Try to increase little by little until you reach 1700.

Nutrition
1. 1/4cup oatmeal
1/4 cup plain yogurt
1/2 apples
2 TB FF fruit yogurt
2 egg whites

You need to add some fats here, how about putting in an egg yolk? Or having some almonds or walnuts mixed in with your oatmeal.

2.
1 apples+1 teas peanut butter
Try for a tablespoon of peanut butter. And aim to add a protein source here (cottage cheese perhaps).

3. 6 oz chicken breast
veggies
1/4 cup oatmeal
Looking better, but you should aim towards increasing the oatmeal to 1/2 a cup. And how about cooking the chicken in a teaspoon of olive oil, that well help get the cals up without making you feel too full.

4. 1/4 cup oat bran cereal+water+ 15g protein
veggies
Again aim for increasing the oats to 1/2 cup. This is before your workout so you need those carbs for energy.

Workout
5 min warm up on stepper
2x10 push ups
Bench press 3x 10,8,8 {40lb, 50,50lb}
Incline Dumbel Bench 3x 10 {20lb,20,20}
Cable crossovers 3x 10

after weights 45 min cardio {HR between 140-158}
I think 45mins cardio after weight training is a bit too long. You are not going to gain any muscle by doing long cardio after your weights (and your cals are too low for muscle gain anyway) Drop the cardio down to 30mins and if possible do it on another day away from your weights.

5. 25g protein+ 1/4 cup oatmeal+ veggies
Good, but again aim to increase the oats to 1/2 cup, or perhaps try a different carb source like brown rice or sweet potato.

Before bed I take cottage chees yet
Add some fats to your cottage cheese, peanut butter or almonds/walnuts.

[komar]

at first thanks for advices, Yesterday I add more calories, at litel while I write my yesterday's eating plan, but now I need littel help with my training routine so which is better for muscle, now I do it 4 day split long time and for me is it now boring so here is what I found. I appereciate your advice!!


1.
MOnday
Bench press
Incline press
Militarry press
Side-raise
Triceps extens.
Kickback

Tuesday
Spinning

Wensday
Squat
Lunges Stiff-legged Dead-lifts
Leg curls
Calf raise

Thursday
spinning or moderate cardio

Friday
Pull-down
Seated row
Bent-over Raise
Shrugs
Barbell curls
DB curls

Sat
OFF
Sun
OFF

[Ninja J]

Abbs ... you are a very patient woman. ;)


Komar, I would also suggest going to see your doctor.

[komar]

anybody give me advice about training changes?? pleas..

[abbs]

Hi Komar, sorry its taken so long to reply. I will do my best to critique your split, but I think you should also post it in the training section to get more replies. I like the fact that you only have two days of cardio, thats all you need and if you want to build muscle and get your metabolism going again then too much cardio is just going to hamper your efforts.

at first thanks for advices, Yesterday I add more calories, at litel while I write my yesterday's eating plan, but now I need littel help with my training routine so which is better for muscle, now I do it 4 day split long time and for me is it now boring so here is what I found. I appereciate your advice!!


1.
MOnday
Bench press
Incline press
Militarry press
Side-raise
Triceps extens.
Kickback

I would suggest having one chest press move (perhaps do inclines one week, then flat bench the next week) and adding dumb bell flies or cable cross.
I would just have one tricep move (again alternate these weekly).

Tuesday
Spinning

Wensday
Squat
Lunges Stiff-legged Dead-lifts
Leg curls
Calf raise

Looks good, but I dont think you need the leg curls as you hit your hams in squats and lunges, and then again in stiff-legged deadlifts. Drop the leg curls and perhaps do some abs?

Thursday
spinning or moderate cardio

Friday
Pull-down
Seated row
Bent-over Raise
Shrugs
Barbell curls
DB curls

I would add conventional deadlifts here. They are an excellent exercise that hits most of your muscles, so you will get great muscles gains and strength from doing these. Start with deadlifts, then do pull-downs and seated row. Perhaps move bent-over raise (is that for rear delts?) to monday. Drop the shrugs (your traps will get worked doing the deadlifts) and just stick with one bicep exercise (alternate these weekly like the triceps exercises).

Sat
OFF
Sun
OFF

Fantastic :)

As for sets, I think 2 warm up sets at the beginning of each workout is good (use lighter weight for the first exercise and do 10-12 reps) then do 4 sets per exercise, except for isolation exercises which probably only need 3 sets.

[komar]

thanks I try post it training forum again..I didi it but nobody answer..thanks

[abbs]

Ok Komar how about this -

Monday - Chest/Sh/Tris

Bench press/Incline Press (alternate weekly)
Dumb bell flies
Military Press
Lateral raise
Rear delt flies (if this is too many exercises, could alternate laterals and rear delts weekly)
Tricpes kickback/Extension (alternate weekly)

Tues - cardio

Wednesday - Legs

Squats
Lunges
Stiff-legged dead lifts
Calf raise
Abs - cable crunches/weighted sit ups etc

Thursday - cardio

Friday - Back/Biceps

Deadlifts
Pulldowns
Seated row/one arm row (alternate weekly)
Bicep curls/barbell curls (alternate weekly)
Concentration curls

Then sat and sun off.

Hows your food going? I hope you are eating more oats :)

[komar]

thanks abbs...it sound good, yesterday I start with new routine.
05/30/05 Monday

Nutrition
1. 1/4 cup oatmeal
1/4 cup plain yogurt
1/2 apples
3 egg whites

2. 1/4 cup oatmeal
2TB FF yogurt, cinammon
1/2 chicken breast
veggies

3. 1/2 chicken breast
1/4 cup rice
veggies

4. Now I'm working..I haven't time eating..{I'm server}..so just protein shake 20g protein + 1 cup baby carrots+ 1 cup cantaloupe

5. chicken breast
veggies

6. cottage cheese1/2 cup + 1TB PB

Training OFF...I didn't feel good today.
but now I'm fine!!

[abbs]

Cals are still very very low Komar, I suspect barely above 1000. 1/4 cups of oatmeal and rice is not enough, you need to increase to 1/2 cup each time. You will start to feel even better once you are eating more.

Add in some more fats, like nuts (almonds, walnuts) you can snack on those while you are at work and put some in your breakfast. Or what about taking a boiled egg to work to have? Surely you get a small break at work when you can eat a decent amount of food? Perhaps you can make something in the morning to take, even a sandwich made with whole grain bread would be good.

[komar]

Hi,
today is Tuesday 05/31/05

Nutrition
1. 1/2 cup oatmeal
4 egg whites
1 apples

2.1/2 grapefruit
homemade protein puding {20g protein+20carbs}

3. after workout
20g protein
veggies
1/2 grapefruit

4. 1/2 chicken breast
veggies+1/4 cup rice

5. 1/2 chicken breast
veggies

6. cottage cheese 1/2 cup
1TB PB

Training...I made some changes now I'll be do it 3 day splitt and 2 days cardio

so today
Chest+Shoul+tric.

Bench 4x 10,8,8,8
Dumbel fly 4x 10,9,9,9
cabel crossovers 2x 10,8
militarry press 3x 10,8,8
Lateral raise3x 10,8,8
Rear dell fly 3x10,8,8
Tric extension3x12,12
Bench dips 2x

[abbs]

Are you counting calories Komar? It would be a good idea to do that so you know you are getting enough.

Have you tried www.fitday.com ? its free and is good for keeping track of your calories and macros.

Looks like you have increased cals a little bit, try to maintain that and look to adding some more. Increase those 1/4 cups to 1/2 cups and add a few more fats. You wont be able to reach your goals without increasing your cals, so do your best :)

[komar]

Wensday 6/1/05

Nutrition
1. 1/2 cup oatmeal
20 g protein
1 apples

2. 1/2 apples
8 pieces soy chips
20g protein

3. chicken breast
veggies
1/2 cup oatmeal

4. 20g protoein
veggies
5. cottage cheese +1 TB PB

Training
spinning class

I felt great today



Thursday 6/2/05

1. 1/2 cup oatmeal
20g prptein
1 grapefruit

2. 1/2 cup cottage cheese
1/2 apples
1/4 cup oatmeal

3. protein 20g...after workout
1/2 apples

4. china buffet....CHEATING TODAY!!! :p

5. cottage cheese 1/2 cup

TRAINING
BACK+ BICEPS

Deadlifts 4x 12,10,10,8
Pulldown 3x 10,10,8
Seated row 3x 10,10,9
Biceps curl 3x 10,8,8
Incline biceps curl 3x 8,8,8



Friday 6/3/05
1. 1/2 cup oatmeal
1 apples
4 egg whites

2. pork chops
1/2 small potatoe
veggies

3.1/2 cup cottage cheese
veggies
1/2 cup wheat bran cereal

4. 20 g protein...After training
1/4 cup oatmeal

5. 3 egg whites omellete
veggies

6. cottage cheese+1TB PB

TRAINING
45 min CArdio..moderate

[abbs]

Glad that you are feeling better Komar. How are those calories going? Looks like you are slowly adding more (I see 1/2 cups sizes, great!). Keep it up and look to increasing again soon. You will get results and feel even better once your cals are at a good level.

[Briar]

Hey there just a few suggestions

Friday 6/3/05
1. 1/2 cup oatmeal
1 apples
4 egg whites
HOW ABOUT SOME FATS IN THIS MEAL, ITS GOOD TO HAVE SOME IN MEAL 1

2. pork chops THESE ARE PROB NOT THE BEST PORK IS QUITE HIGH IN SATURATED FAT, DO YOU HAVE A CHOICE OR DO YOU GET COOKED FOR
1/2 small potatoe
veggies

3.1/2 cup cottage cheese
veggies
1/2 cup wheat bran cereal WHAT ABOUT PUTTING OATS AND A LITTLE YOGHURT IN YOUR COTTAGE CHEESE I HAVE THAT AND ITS YUMMY, YOU COULD EVEN ADD IN SOME CINNAMON OR OTHER FORM OF SUGAR FREE SYRUP/JAM

4. 20 g protein...After training
1/4 cup oatmeal GOOD

5. 3 egg whites omellete
veggies YOU NEED MORE IN THIS MEAL, THIS IS DINNER AND A SMALL OMELLETE WITH SOME VEGES IS PROB NOT ENOUGH TO KEEP YOU FULL, ALSO WHAT ABOUT SOME FORM OF FATS, MAYBE OILVE OIL

6. cottage cheese+1TB PB GOOD YOU CAN CHANGE IT A FEW TIMES AND CHUCK 10 ALMONDS IN THERE THATS WHAT I HAVE EVERY AFTERNOON AND PRE BED.

Hope you dont mind me sticking my nose in