All Things Fit

[pacificgrl]

today was my first carb-up. my workouts have been really suffering since starting keto 1 1/2 wks ago. i really needed to add back in the fruit and veggies. i'm aiming for a clean carb-up. would love input!

measurements
weight 97.4
bust 29.5
waist 26
hips 33
thighs 17
arms 9
body fat 27% (according to BIA; but only 14% according to my tanita)

food: carb-up
1 apple, 1 peach
2c 0% yogurt
**
4oz nonfat cheese
2c salad
2 8oz apples
***
4oz mussel meat, 4oz shrimp, egg whites
2c salad (cucs, cauliflower, zucchini, lettuce)
2c steamed brussell sprouts
3T sugar free (no sweeteners) dressing
2 8oz apples

grams cals %total
Total: 1502
Fat: 12 105 7%
Carbs: 287 960 67%
Fiber: 47 0 0%
Protein: 90 360 25%

workout: rest

[pacificgrl]

workout: full body
10-15 reps, 2 sets of each
lunges
bench press
military press
bent over rows
wide grip pulldowns
10 MIN light jog

FOOD- keto
4oz sardines
4oz chicken, egg, mahi mahi cooked in 1T of butter
**
4oz mahi mahi 4oz white meat chicken
5-6oz salad
2T coconut oil
**
8oz white meat turkey cooked in 1-2T of oil or butter
12oz salad (cucs, mush, lettuce, zucchini)
2T walnut oil

grams cals %total
Total: 1902
Fat: 127 1146 61%
Mono: 31 279 15%
Carbs: 10 26 1%
iber: 4 0 0%
Protein: 175 699 37%

is that too much protein for my goals? it's actually way more calories then i normally consume but i seem to be maintaining at this intake.

[Mo_ria]

PG: Your macros are right around the keto ratios, but you might feel more energetic at first tweaking the fat slightly higher and the protein a little lower...that helped me a lot when I first started out. It gets better, I promise. :) I also took a ton of acetyl-L-carnitine for the first couple of weeks and that seemed to help. I kinda felt like crap for the first two weeks and now I feel great (beginning of week 9).
Best of luck to you on your keto journey!
Mo

[pacificgrl]

i did a bit more research to find a full body routine for tomorrow. this would be great to do 3x/wk and then 2 days cardio if i can manage that to start:
Lunge
Lying Leg Curl
Single Leg Calf Raise
Bent-over Row
Bench Press
Barbell Curl
Barbell Lying Triceps Extension

source:http://exrx.net/Lists/WorkoutMenu.html

[pacificgrl]

PG: Your macros are right around the keto ratios, but you might feel more energetic at first tweaking the fat slightly higher and the protein a little lower...
I also took a ton of acetyl-L-carnitine for the first couple of weeks and that seemed to help. I kinda felt like crap for the first two weeks and now I feel great (beginning of week 9).
Best of luck to you on your keto journey!
Mo
thanks mo~ glad it hear that my energy will get better. i do take an adrenal supplement in the mornings which helps. i'm going to check out your suggestion though.

lately i've been pan frying most of my proteins so there might be more fat in my diet than i'm recording into fit day. it seems a bit wild to do 5tbsp+ of fat but my proteins are lean. will dropping the protein actually leave me satisfied at meals?

[pacificgrl]

in my first day at the gym i tried to be gentle and still push myself. i'm starting from scratch.

i should have stayed off the scale this morning since yesterday was a carb-up. i woke up soo bloated with fiber.

weight- 98.2
reps x sets x weights (not sure if this is the correct way to write this out)
Lunge 15 x 1 x no weights
Lying Leg Curl 15 x 2 x 25, 15 x 1 x no weight
Single Leg Calf Raise 15 x 2 x 8
Bent-over Row 15 x 2 x 8
Bench Press 15 x 2 x 8
Barbell Curl 16 x 1 x 5, 18 x 1 x 5
10min walk/light jog

i'd love to get feedback and encouragement. thanks for reading!

[pacificgrl]

humidity is at 94% and it's so hot in the gym that i did all i could sustain was a 20 minute run.

weight: 97.2
(i lost the water weight from the carb-up)

food:
meal 1: 8oz sardines, egg, mahi mahi, 2 strawberries, 1T coconut oil
meal 2: 8oz, half turkey, half mahi mahi, 1T butter, 2T walnut oil / green salad
meal 3: 8oz half turkey, some fish? cooked in oil / 3T oil on a large green salad

i'm adding in the fruit at one meal after a much debated chain. it's counted in the total carbs for the day along with the veg. we'll see how that works out.

tomorrow is back to hte weights!

[jaim91]

I wouldn't have so many fruits on yoru carb up. Aim for more oatmeal, brown rice, etc. One or two fruits aren't so bad though.

[pacificgrl]

thanks jaim. my thread on the topic took on a life of it's own!

i'm thinking the same about limiting the fruits for my carb-up to one apple. i felt like i was going to have a heart attack after eating an apple and peach with yogurt perhaps bc of the sugar surge. yesterday was tough coming off the sugar, too. what about eating higher glycemic veg like winter squash, pumpkin, beets on my carb-up? even spaghetti squash? i enjoy those and i'm not a fan of brown rice, oats, etc.

i'm a bit sore today after my first day lifting on yesterday. yahoo.

[pacificgrl]

my triceps get immediately tight when i work them. almost to the point that it hurts to straighten my arm

weight - 98
pulldown 1x40x12, 1x20x20
chest flyes 16 x 3 x 2
dumbbell curls 18 x 5 x 2
tricep pullbacks 16 x 3 x 2
leg extensions 18 x 25 x 2
leg press 16 x 55 x 2
calf raise (both legs) 19 x 8 x 2

5 minute walk...

i need more variety in my food. breakfast is boring the hell out of me.

Total: 2006
Fat: 131 1181 60%
Sat: 37 333 17%
Poly: 47 426 22%
Mono: 36 328 17%
Carbs: 18 46 2%
Fiber: 7 0 0%
Protein: 185 739 38%
Alcohol: 0 0 0%

[Mo_ria]

I know what you mean about breakfast being boring...sometimes I think if I see one more egg, I'm gonna hurl! :)

I think you should try the starchy veggies for your carb ups---it sounds like you'll enjoy them more than the typical brown rice and oats deal...

Keep up the good work!

Mo

[pacificgrl]

i'm getting my body fat test today and we'll see how keto has been working for me. breakfast today was super yum even though it was the usual egg concotion. a dash of mustard goes a long way sometimes.

i've tried the keto stix every morning and it's still not showing any ketosis. i know better than to go by these things. i'm getting headaches and it is tough for me to do cardio so i consider those two to be signs of ketosis. i'm drinking 2L/day of water plus about 1L of seltzer and some herbal tea.

weight - 97.8
grams cals %total
Total: 1889
Fat: 135 1212 65%
Sat: 40 356 19%
Poly: 47 424 23%
Mono: 37 330 18%
Carbs: 16 42 2%
Fiber: 5 0 0%
Protein: 152 607 33%
Alcohol: 0 0 0%

[pacificgrl]

I know what you mean about breakfast being boring...sometimes I think if I see one more egg, I'm gonna hurl! :)

I think you should try the starchy veggies for your carb ups---it sounds like you'll enjoy them more than the typical brown rice and oats deal...

Keep up the good work!

Mo

thanks, mo! my carb-up is on sunday and i'm going to try the starchy veggies plus a fruit and see how that goes.

i plugged my carb up day into fitday. i was surprised to find that keeping my fats super low while increasing the amount of higher carb veg just does not give me enough calories for the day. i guess that's why so many ppl who are calorie obsessed can be drawn to high carb diets. in a way i'm looking forward to the "special" meals but then again who knows what will happen with my energy. i just hope it gives me enough juice to get some cardio in next week.

[pacificgrl]

97.8-98.0
reps x sets x weights (not sure if this is the correct way to write this out)
Lunge 20 x 3 x 3
Lying Leg Curl 15 x 2 x 25
Single Leg Calf Raise 15 x 2 x 8
Bent-over Row 15 x 2 x 8
Bench Press 15 x 1 x 8, 20 x 1 x 8
Barbell Curl 16 x 2 x 5
Front shoulder raises 15 x 2 x 3

my BIA results were positive. a slight increase in my intracellular levels, a dip in my body fat and weight. not significant improvements but certainly heading in the right direction again (it had taken a down turn before moving to a keto diet).

my weight routine improved today bc i wasn't afraid to push myself a bit harder than last time. i'm looking for a personal trainer to guide me 1x/wk as i'm getting started.

tomorrow is my rest day/carb-up.

[pacificgrl]

the food i have planned for tomorrow is a bit low in calories but it's so high in fiber that there's no room for more food really. since this is only my second carb-up, i'm fearing i'll be a bloated mess. the nicest part of keto is being full and having a flat stomach before AND after meals.

grams cals %total
Total: 1075
Fat: 8 75 7%
Sat: 2 21 2%
Poly: 3 25 2%
Mono: 1 9 1%
Carbs: 181 583 58%
Fiber: 35 0 0%
Protein: 88 351 35%
Alcohol: 0 0 0%

[jaim91]

yesterday was tough coming off the sugar, too. what about eating higher glycemic veg like winter squash, pumpkin, beets on my carb-up? even spaghetti squash? i enjoy those and i'm not a fan of brown rice, oats, etc.



Veggies on a carb up?? You can be more inventive that that :) Try adding Splenda, cinnamon, maybe a little chocolate protein powder to your oatmeal to spice things up. And maple syrup with mashed sweet potatoes are heaven.




grams cals %total
Total: 1075
Fat: 8 75 7%
Sat: 2 21 2%
Poly: 3 25 2%
Mono: 1 9 1%
Carbs: 181 583 58%
Fiber: 35 0 0%
Protein: 88 351 35%
Alcohol: 0 0 0%

Only 1005 calories today???

[pacificgrl]

my weight was at 97.6lbs this morning. i'm not sore at all from lifting and i'm *hoping* that's just because i'm drinking tons of water to compensate. i just know this is only the beginning for me with my weight training.

today is my carb-up and the MUCH anticipated apple at breakfast was completely not the life changing meal i thought it would be. came and went! actually after the carbs at lunch, i completely miss my freaking butter friend chicken and sesame oil.

[pacificgrl]

Veggies on a carb up?? You can be more inventive that that :) Try adding Splenda, cinnamon, maybe a little chocolate protein powder to your oatmeal to spice things up. And maple syrup with mashed sweet potatoes are heaven.


Only 1005 calories today???

jaim,

thx for the suggestions!

yup- i'm more creative then i thought i would be but i'm likely to not reach more than 1200-1300 by day's end. i'm pretty queasy from the hi GI veggies actually. i've been w/o these foods for a long time now and i've gotta take it slow. plus my "depletion" workout didn't involve more than 8lb weights at most! thx for the feedback. i'm going to grab some cinnamon before dinner bc that will help balance my sugar levels.

[pacificgrl]

what a morning.

details aren't appropriate for this forum but i had huge stomach issues as a result of yesterday's carb-up. for what it's worth i woke up ready as ever for day 1 of HIIT. and not to mention a greasy keto breakfast.

HIIT
5 min warm-up
8 intervals of 30 secs high @ 6.0-8.0
rests of 45sec-1 minute @ 4.0
5 min cool down

QUESTION for anyone reading: Should I do another day of HIIT tomorrow? I feel a bit of energy lag when I'm doing keto and there's no desire to do cardio. Maybe I should ride this carb high as far out as I can and do cardio two days in a row. Thanks!

this was definitely trial and error but i'm thrilled. total it was like 1.45 miles or so which usually takes me... well, that's just say a hell of a lot longer.

off to shower and enjoy my green eggs and ham.

[jaim91]

Hey, if I recall correctly, you're planning on cutting, but have you given any thought to a lean mass bulking plan?

Bulking usually scares women, but I think in your case, it would be beneficial. You obviously have a fast metabolism, and I think that if you were in a caloric surprlus on the keto plan you would have minimal to no bodyfat gain (you'll probably even lose some) and you'll put on quality muscle (which I'm sure you want cuz it sounds like you're training hard.

[pacificgrl]

Hey, if I recall correctly, you're planning on cutting, but have you given any thought to a lean mass bulking plan?

Bulking usually scares women, but I think in your case, it would be beneficial. You obviously have a fast metabolism, and I think that if you were in a caloric surprlus on the keto plan you would have minimal to no bodyfat gain (you'll probably even lose some) and you'll put on quality muscle (which I'm sure you want cuz it sounds like you're training hard.

can't make it past the word bulk but i am curious what i'd have to do to do a lean bulk. i'm not lifting very hard just yet so i guess i'd be more comfortable doing a bulk when i have solid lifting routine. also, my BF is roughly 27% and i'm thinking i'd want to bring that down a bit first.

i'm torn w/what workout to do tomorrow a.m. - cardio (ride this carb high out a bit more and do another HIIT or 20-30 min jog) or weights.

thx jaim. you've been a great help!

[jaim91]

can't make it past the word bulk but i am curious what i'd have to do to do a lean bulk. i'm not lifting very hard just yet so i guess i'd be more comfortable doing a bulk when i have solid lifting routine. also, my BF is roughly 27% and i'm thinking i'd want to bring that down a bit first.

i'm torn w/what workout to do tomorrow a.m. - cardio (ride this carb high out a bit more and do another HIIT or 20-30 min jog) or weights.

thx jaim. you've been a great help!

That's the thing with the lean bulk though, if you do it right, you can reduce bodyfat, but add quality muscle at the same time :)

I would do weights tomorrow. you've done a lot of hiit recently. It's time to push some heavy stuff!

[pacificgrl]

i can't help it but i was bummmmed as heck that the bloat from the carb-up is still there. slightly discouraged but i increased all of my weights and i attribute that to jaim's encouragement and having an iPod with me for distraction.

i want to set a fitness goal for myself to stay motivated. there's a great thread on here about that. i wonder if getting my BF to 20% by Feb is reasonable?

weight 98.6
pulldown 20 x 20 x 2 (a little too light but the weights were stuck)
chest flyes 16 x 3 x 1, 16 x 5 x 1
dumbbell curls 15 x 7 x 1, 15 x 3 x 1 (oops took the wrong barbell)
tricep pullbacks 18 x 3 x 1, 20 x 3 x 1
leg extensions 20x25x2
leg press 18 x 55 x1, 18 x 70 x 1
calf raise (both legs) 20 x 10 x 2

i really like exercises that work two body parts at once so i did the chest flyes on a physioball to focus on my core and balance.

if i stick with this for another 3 weeks or so i might join the gym across the street. that way i can really get variety in. the gym in my building is free but it has it's limitations. i love those weighted bars and doing decline bench presses.

for my upcoming birthday i've asked for two personal training sessions from a trainer who works out with a girl in my building. she's got an awesome routine and he seems hard core. what strikes me is that she's not at all lean or slender - i have no idea what she's doing with her food. demonstration that it's super important to me to stick to this food plan to achieve results. i'm logging into fit day but i'm not cycling calories too much which might lead me to a plateau. we'll see.

[pacificgrl]

wondering if the protein levels should come down a bit. should i increase the fats and bring down the protein grams down while keeping the calories the same? or should i look at my caloric intake too? i say that i'm on a cutting diet but i'm averaging 1847 daily which is probably above maintenance. i wonder if that's too high...according to my BIA test i recall my BMR is 1100-1200 or so (i'm 5' 3/4" at 99lbs). how should i cycle my calories if my goal is losing fat, building muscle?

weight 98.6-99lbs.
Total: 1847
Fat: 122 1097 61%
Sat: 52 469 26%
Poly: 27 239 13%
Mono: 33 296 16%
Carbs: 14 32 2%
Fiber: 6 0 0%
Protein: 170 681 38%
Alcohol: 0 0 0%

[pacificgrl]

i'm alive even though i was absolutely starving after dinner. woke up this morning with a plan to just eat breakfast and figure out my workouts later. yesterday's macros were:
Total: 1774
Fat: 118 1065 61%
Sat: 51 458 26%
Poly: 26 230 13%
Mono: 32 290 17%
Carbs: 16 40 2%
Fiber: 6 0 0%
Protein: 158 633 36%
Alcohol: 0 0 0%

i never thought of myself as a person with a fast metabolism. i'd like to get some HIIT in this afternoon but i'm suffering from a bit of soreness (finally!). rest of wk will be:
thurs HIIT
fri full body
sat 20 minute jog at low-mod intensity
sun HIIT
mon rest

i'm considering switching to the body for life plan since it's a great tool for beginning lifters. i just don't feel grounded in my full body routine. i think one or two sessions with a trainer would really help me know what level to exert myself.

[Mo_ria]

Having a trainer sometimes is a really great thing, esp. if you feel stuck or confused or just uncertain about how much weight to push. You could probably lift a lot heavier than you think you can.
Let us know what happens!

[pacificgrl]

atkins folks talk about the big "whoosh" - the weight loss that comes after a cheat meal or carb-up. eileen and others were right bc after 3 days i'm FINALLY back down to my original weight before the carb-up.

97.8-98
HIIT
5 min warm-up
30 sec intervals at 5.5, 6, 6.5, 7, 7.5, 7.6, 7.7, 7.8
4 min cool down at 5.0
1.5 something miles total

yesterday my total cals were higher than usual to compensate for the day before. i treated myself to a new butter and indulged in veggies (usual portions but i bought fresh ones), added some seaweed for those good B vitamins, and enjoyed more turkey than entire families eat on thanksgiving. ; ) i slept like a friggin' baby.

grams cals %total
Total: 2228
Fat: 146 1318 60%
Sat: 65 585 27%
Poly: 32 285 13%
Mono: 39 353 16%
Carbs: 13 35 2%
Fiber: 4 0 0%
Protein: 210 841 38%
Alcohol: 0 0 0%

this morning i'm not too hungry. druluv was talking about going by hunger and nothing else... i think fitday is a useful tool in the beginning until i get the hang of macros so i'm going to hang on to it for a few more weeks.

my boyfriend is getting me personal training sessions for my birthday! it's three weeks away so i'll keep working out on my own with as much determination since i don't want to lean too heavily on another person to get me in shape.

can you tell i'm charged up today?

[pacificgrl]

Having a trainer sometimes is a really great thing, esp. if you feel stuck or confused or just uncertain about how much weight to push. You could probably lift a lot heavier than you think you can.
Let us know what happens!

hey mo!

i've got three weeks to build a base before starting with a trainer. i don't want to become too reliant on someone else but i want to def push to the next level of my fitness. until then i've been browsing through the archives on BB which are great for picking up little tips like how to concentrate on your back muscles during pulldowns and such.

i'll head on over to your journal and see what you've been up to!

[jaim91]

wondering if the protein levels should come down a bit. should i increase the fats and bring down the protein grams down while keeping the calories the same? or should i look at my caloric intake too? i say that i'm on a cutting diet but i'm averaging 1847 daily which is probably above maintenance. i wonder if that's too high...

On my Cut Diet, I started at 2000 and am at 1800. I never thought I'd be able to lose weight on 1800 but it's possible. It's about macronutrient distribution. Try bumping up your fats and decreasing your protein. But I would keep your cals where they are for now.


atkins folks talk about the big "whoosh" - the weight loss that comes after a cheat meal or carb-up. eileen and others were right bc after 3 days i'm FINALLY back down to my original weight before the carb-up.

While this is a huge accomplishment, remember what your goals are. Lowering bodyfat while (hopefully) increasing muscle mass. So it's great that your scale stayed the same, but think about your goals...you WANT to see the scale change...right?

[pacificgrl]

Total: 2234
Fat: 142 1280 59%
Sat: 38 346 16%
Poly: 40 357 16%
Mono: 53 478 22%
Carbs: 15 37 2%
Fiber: 6 0 0%
Protein: 216 863 40%
Alcohol: 0 0 0%

a tad hungry. drank about 3-4L of water/seltzer/herbal tea.

[pacificgrl]

On my Cut Diet, I started at 2000 and am at 1800. I never thought I'd be able to lose weight on 1800 but it's possible. It's about macronutrient distribution. Try bumping up your fats and decreasing your protein. But I would keep your cals where they are for now.



While this is a huge accomplishment, remember what your goals are. Lowering bodyfat while (hopefully) increasing muscle mass. So it's great that your scale stayed the same, but think about your goals...you WANT to see the scale change...right?

great point. my thighs and arms look slightly bigger. i'll have a BIA test next week but maybe i am already replacing the fat w/muscle mass.

do you think the excess protein could be keeping me hungry? i'm probably getting more fat than i'm charting in fitday bc i'm frying my proteins sand estimating the fats that make it into my meal while the other fats i know total 5T.

for tomorrow:

grams cals %total
Total: 1963
Fat: 154 1382 71%
Sat: 67 601 31%
Poly: 18 163 8%
Mono: 57 510 26%
Carbs: 16 40 2%
Fiber: 6 0 0%
Protein: 131 524 27%
Alcohol: 0 0 0%

quick q- since my depletion workouts aren't very.. well, depleting, could i do cardio or lift the morning of my carb-up before i have breakfast? or do i need to rest that whole day?

thx as always...

fri - weights (full body)
sat - NOT SURE what i should put for exercise here???
sun - CARB-UP; weights (fully body) bit of cardio

[pacificgrl]

weight was roughly the same as yesterday - 98 or so. i lifted this a.m. and i can already taste that lovely carb-up. i swear i might have to do it sat rather than sunday. my excuse is that i've got a BIA test scheduled for monday... hee, hee.

today i'm experimenting with a bit more fat and less protein to see how it effects my satiation. the math finally makes sense to me. to get to 2000 calories at 65/30/5 i'd need:
145g / 150g / 25g
i'm very proud. (9g/cal fat, 4g/cal for carbs and protein) next is to understand this whole leptin/glycogen thing. then i'll author "keto for dummies."

friday macros
grams cals %total
Total: 2131
Fat: 158 1421 68%
Sat: 55 493 23%
Poly: 51 456 22%
Mono: 41 370 18%
Carbs: 15 33 2%
Fiber: 6 0 0%
Protein: 162 649 31%
Alcohol: 0 0 0%

[jaim91]

do you think the excess protein could be keeping me hungry? quick q- since my depletion workouts aren't very.. well, depleting, could i do cardio or lift the morning of my carb-up before i have breakfast? or do i need to rest that whole day?


Protein usually has a satiating affect, not an appetite inducing one...

You're supposed to have your depletion workout on the same day as your carb up. So you could do cardio and lift.

P.S. Where ya been in my journal ltely? :( Hmm.....?

[pacificgrl]

Protein usually has a satiating affect, not an appetite inducing one...

You're supposed to have your depletion workout on the same day as your carb up. So you could do cardio and lift.

P.S. Where ya been in my journal ltely? :( Hmm.....?

interesting! well i guess i know what i'll be doing on sunday a.m. full body lift and 10-15 minute jog or HIIT.

well i'm completely nauseated by the increase of fat at breakfast. full? yes.

eeps! i've been a loyal reader but a very quiet one. on my way over now ; )

p.s. update your sig to your new journal so i can get there faster : )

[stewart3860]

Hey!

I just found your journal. how tall are you? Your cals look good...I always felt kinda gross in the morning eating eggs and cheese until I added a 1 minute muffin. Tastes like a real muffin...but is made of ground flax...

Have a great day!

[pacificgrl]

Hey!

I just found your journal. how tall are you? Your cals look good...I always felt kinda gross in the morning eating eggs and cheese until I added a 1 minute muffin. Tastes like a real muffin...but is made of ground flax...

Have a great day!

glad you made it over. i'm 5' 4". i'm surprised i can get much food in and still maintain!

i've heard of that muffin. that's very cool. i definitely want to pick up some flaxseed oil today since i've been using a lot of saturated fats and the other omega's (6 & 9).

[Mo_ria]

Go girl! You're putting away more food than I am---I'd better catch up! ;) I am so envious of your metabolism!

[pacificgrl]

attempt #2 at increasing fats, decreasing protein. my ketostix haven't changed color since starting and i think it could be the excess protein. hopefully the additional fat will help me burn more fat. the carb-up is tomorrow and i'm friggin' thrilled.

ate out last night and it was all keto-friendly but the sodium bloated me so i'm choosing to ignore the scale this morning. my measurements really haven't changed much but my hunch is that i'm sloppy and wouldn't see a 1/4" difference.

Calories Eaten Today
grams cals %total
Total: 1727
Fat: 129 1160 68%
Sat: 64 578 34%
Poly: 32 287 17%
Mono: 25 223 13%
Carbs: 18 49 3%
Fiber: 6 0 0%
Protein: 126 503 29%
Alcohol: 0 0 0%

exercise will be general walking around, running errands... we'll call it "unstructured cardio."

i've found some awesome, awesome journals of women who have completely transformed their bodies through bb'ing and clean eating.

[jaim91]

Don't get too caught up in the scale hun.

I would try weighing yourself once a week, probably 48 hours after your carb up. See how that works. Day to day fluctuations are nothing to be concerned about.

P.S. Sig updated :) and thanks for stopping by. If you sub to my journal, it'll pop up in your User CP every time it's updated

[pacificgrl]

Don't get too caught up in the scale hun.

I would try weighing yourself once a week, probably 48 hours after your carb up. See how that works. Day to day fluctuations are nothing to be concerned about.

P.S. Sig updated :) and thanks for stopping by. If you sub to my journal, it'll pop up in your User CP every time it's updated

daily weigh-ins are a bad habit. i'm supposed to have a BIA test on monday but carb-up on sunday... doesn't sound like a good idea so might have to postpone for 2-3 days.

ugh i had a massive headache after breakfast and i felt hungry so added more fat and protein to lunch. i'm going to have to color in my ketostix with magic marker to get that darn thing to change! though i think hydration effects the color and i'm trying to drink more.

[jaim91]

daily weigh-ins are a bad habit. i'm supposed to have a BIA test on monday but carb-up on sunday... doesn't sound like a good idea so might have to postpone for 2-3 days.

ugh i had a massive headache after breakfast and i felt hungry so added more fat and protein to lunch. i'm going to have to color in my ketostix with magic marker to get that darn thing to change! though i think hydration effects the color and i'm trying to drink more.

Ketostix are a waste of money yo! Ask people on the boards and you'll get a resounding agreement :) Trust me.

I don't think the carb up will affect your BIA. I'm pretty sure BIA measures fat %, so the subcutaneous water that will come with the carb up won't have an impact.

[pacificgrl]

hey jaim- it probably won't impact much except that my weight will considered and i'm pretty sure BIA also measures the amount of fluid in my body.

blood sugar has been feeling low in the mornings and huge headaches today as i up'd the fat in exchange for a little less protein. but then i read this helpful thread on how excess protein will not knock me out of ketosis:
http://forum.bodybuilding.com/showthread.php?t=3962493

i hope i have the energy for my depletion workout tomorrow. i'm steering clear of fruit.. it's just not worth maybe sacrificing all the work i've put in!

[pacificgrl]

TNT diet in Men's Health this month has helpful links/tips on ketogenic food and fitness plans. They go into a lot of detail on pre- and post- workout nutrition. There are several plans to follow (A, B, C). C allows for a "reloading day" which is what I do with Sunday carb-ups.

Suggested foods:
# The Fat-Burning Time Zone Food List:

High-Quality Protein

# Beef
# Cheese
# Eggs
# Fish
# Pork
# Poultry
# Whey and Casein Protein

Low-Starch Vegetables

# Artichokes
# Mushrooms
# Avocados
# Asparagus
# Onions
# Broccoli
# Peppers
# Brussels Sprouts
# Spinach
# Cauliflower
# Tomatoes
# Celery
# Turnips
# Cucumbers
# Zucchini

Natural Fats

# Butter
# Coconut
# Cream (35% or heavy whipping cream)
# Nuts and Seeds (*limit to two servings/day)
# Olives, Olive oil, and Canola Oil
# Sour Cream

Basically any low starch veggie imaginable is allowed.

Great workout plan:
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=weight.loss&category=transform.2007&conitem=08a11d8690fd2110VgnVCM20000012281eac____

[pacificgrl]

i definitely overdid my take intake of calories the past two days going somewhere between 2200-2500. my proteins have more than 1.5x bodyweight and very lean selections. but then i've been adding additional fat. i literally ate 3-4T of butter yesterday *plus* fish oil, flaxseed oil, coconut oil. oh, how could i forget olive oil too? i did lower my proteins and for the first time felt the ketosis headache so i might aim for 100-150g protein/daily of higher fat meats. thoughts?

that said, i'm a mush ball today. butt and hips feel incredibly soft- like there's an extra layer of fat on there. i almost SKIPPED my depletion workout bc of it! how counterproductive would that have been. had an awesome workout instead:

weight 98.8lbs
rep/weight/set
extensions 20x20x1, 20x23x1
leg press 20x70x2 (that's a record for me!)
double leg raise 20x15x2 (another personal best)
tricep pullback 20x3x2
pull down 17x27x2
chest flyes 25x5x2
dumbbell curls 25x7x1, 10x5x1
+
1 mile run

...followed by 1L of water and a lovely carb-up breakfast sans fruit. the rest of today is a completely clean carb-up. i have to find out if milk/yogurt is ok for carb-ups. seems like it would be since casein is suggested for post-workout nutrition.

this week is week 3 of the same rotation of exercises. on week four i'm going to either up everything to 3 sets and/or switch the exercises.

feeling very happily depleted today!

[jaim91]

this week is week 3 of the same rotation of exercises. on week four i'm going to either up everything to 3 sets and/or switch the exercises.

feeling very happily depleted today!

YAY FOR FEELING DEPLETED!

Most people switch it up after 4-6 weeks. I don't think your body will have gotten used to your routine after 3 weeks.

[pacificgrl]

YAY FOR FEELING DEPLETED!

Most people switch it up after 4-6 weeks. I don't think your body will have gotten used to your routine after 3 weeks.

depleted but the carbs are giving me a bit of energy. yogurt must be quick to burn bc i'm feeling a blood sugar dip which never happens on my fatty keto food.

gotcha. i'll be patient. ; )

i'll make my way to see what you're up to now!

[pacificgrl]

grams cals %total
Total: 1129
Fat: 10 86 8%
Sat: 3 30 3%
Poly: 4 34 3%
Mono: 1 12 1%
Carbs: 162 565 52%
Fiber: 21 0 0%
Protein: 110 438 40%
Alcohol: 0 0 0%

tomorrow will be HIIT in the a.m.

[Mo_ria]

i definitely overdid my take intake of calories the past two days going somewhere between 2200-2500. my proteins have more than 1.5x bodyweight and very lean selections. but then i've been adding additional fat. i literally ate 3-4T of butter yesterday *plus* fish oil, flaxseed oil, coconut oil. oh, how could i forget olive oil too? i did lower my proteins and for the first time felt the ketosis headache so i might aim for 100-150g protein/daily of higher fat meats. thoughts?

that said, i'm a mush ball today. butt and hips feel incredibly soft- like there's an extra layer of fat on there. i almost SKIPPED my depletion workout bc of it! how counterproductive would that have been. had an awesome workout instead:

weight 98.8lbs
rep/weight/set
extensions 20x20x1, 20x23x1
leg press 20x70x2 (that's a record for me!)
double leg raise 20x15x2 (another personal best)
tricep pullback 20x3x2
pull down 17x27x2
chest flyes 25x5x2
dumbbell curls 25x7x1, 10x5x1
+
1 mile run

...followed by 1L of water and a lovely carb-up breakfast sans fruit. the rest of today is a completely clean carb-up. i have to find out if milk/yogurt is ok for carb-ups. seems like it would be since casein is suggested for post-workout nutrition.

this week is week 3 of the same rotation of exercises. on week four i'm going to either up everything to 3 sets and/or switch the exercises.

feeling very happily depleted today!

You know that it's totally normal to feel "mushy"/flat when you are doing keto, right? Esp the last day when you deplete...and then after you carb up, you feel full and pumped. It's completely a glycogen thing...

Whoa, drastic calorie cut there, girl! I find it hard to get a lot of cals in on my carb load day too---I just can't eat that much anymore unless it's dirty carbs :( Darn that sugar!

[pacificgrl]

101.0 lbs <- repeat to myself: water from carb-up. water from carb-up. x3
HIIT
5minute warm-up
intervals 5.5, 5.8/6, 6.5, 7.1, 7.5, 8, 7.5/8, 7.5
4 minute cool down
total miles at 20min: 1.7

yyyyyyyyuckkkkkkky. i've got the bloat from yesterday's carb-up which makes me really pissy even though it's the way the game goes.

there was a new guy in the gym w/me at 5am. i made noooo attempt to hide that i was getting the treadmill. i practically pushed him aside. i hope this NEW neighbor finds a NEW workout time. hee, hee.

the keto gods gave me a great HIIT this a.m. but i'll do some more praying so they release this bad mood and bloat.

[pacificgrl]

You know that it's totally normal to feel "mushy"/flat when you are doing keto, right? Esp the last day when you deplete...and then after you carb up, you feel full and pumped. It's completely a glycogen thing...

Whoa, drastic calorie cut there, girl! I find it hard to get a lot of cals in on my carb load day too---I just can't eat that much anymore unless it's dirty carbs :( Darn that sugar!

good to know! it will probably release after this carb-up.

i never realized that carbs are pretty low cal. the damage they do on me is so huge!

[pacificgrl]

i got my BIA test done today and i'm up 1lb but down 2% body fat since my last test 10 days ago! my lean body mass has increased. that's awesome news.

the bloat from my carb-up is too much for me to handle. if it's going to take another 2-3 days of feeling bloated i'm going to toy with either doing them every 10 days or perhaps carbing up for 1 meal. i'm glad i'm tweaking the carb-ups each time i do them and learning as i go.

today's macros:
grams cals %total
Total: 1824
Fat: 145 1307 72%
Sat: 63 571 31%
Poly: 22 198 11%
Mono: 29 257 14%
Carbs: 13 35 2%
Fiber: 5 0 0%
Protein: 121 483 26%
Alcohol: 0 0 0%

i decreased the protein grams a bit from what i've been doing the past few wks to keep myself from falling into the moderate fat zone... i wonder how the high fat will impact my next blood test.

[pacificgrl]

i'm still super psyched about the BF drop.
i don't want to add too much to my routine (i.e, abs) bc i want to keep a it simple and slow in the beginning.

this morning's routine:

100.6lbs
back rows 18x10x1, 15x10x1
chest press (on fitball) 15x10x2 <- moving on up!
lunge 18x5x2
leg curls 15x28x2 <- increased
bicep curls 22x7x1, 5x6x1
triceps 7x7x1
single calf raises 18x15x1, 20x15x1
+ a few crunches on the fit ball


grams cals %total
Total: 1918
Fat: 157 1413 74%
Sat: 49 444 23%
Poly: 40 363 19%
Mono: 47 421 22%
Carbs: 15 38 2%
Fiber: 5 0 0%
Protein: 114 456 24%
Alcohol: 0 0 0%

[jaim91]

the bloat from my carb-up is too much for me to handle. if it's going to take another 2-3 days of feeling bloated i'm going to toy with either doing them every 10 days or perhaps carbing up for 1 meal. i'm glad i'm tweaking the carb-ups each time i do them and learning as i go.


I think you should aim for about 1800-1900 calories/day with approx. 100 grams of protein, and the rest coming from fats.

Having said that, even though you may get super bloated now, your body will get used to the carb ups, and the bloat won't be as bad each time. Not only that, but in the past ten days, you've gained one pound, but LOST bodyfat. That's awesome. So I say, "If it ain't broke, don't fix it". You've been doing well on keto so far with whatever you've been doing, so why change it up?

[pacificgrl]

I think you should aim for about 1800-1900 calories/day with approx. 100 grams of protein, and the rest coming from fats.

Having said that, even though you may get super bloated now, your body will get used to the carb ups, and the bloat won't be as bad each time. Not only that, but in the past ten days, you've gained one pound, but LOST bodyfat. That's awesome. So I say, "If it ain't broke, don't fix it". You've been doing well on keto so far with whatever you've been doing, so why change it up?
oh you know... just playing around to see what works best.
good point but the carb-up but it really was way too much bloat. i felt like i wouldn't be able to sleep i was so full!

thx for the suggestion on my macros. i was getting sick of eating butter so i'm getting fattier meats which organically raises the amount of fat in my diet and means i don't need as *much* meat at each meal. plus 180g's of protein each day can't be good for my liver or blood sugar.

[pacificgrl]

99.8lbs
HIIT
5 min warm-up
intervals of 30sec - 5.5, 5.9, 6.5, 6.8, 7.1, 7.5, 8.0, 8.0, 7.5
5 min cool down
15 crunches on fitball - love that thing

yesterday was so filling. the fats could be a tad lower bc there's no need for more when i'm already full. repeating the same breakdown today.
grams cals %total
Total: 1842
Fat: 144 1298 71%
Sat: 37 334 18%
Poly: 44 398 22%
Mono: 45 401 22%
Carbs: 17 45 2%
Fiber: 6 0 0%
Protein: 120 480 26%
Alcohol: 0 0 0%

and tomorrow is a rest day!

Thurs- rest
Fri - Lift
Sat - Cardio (not HIIT)
Sun - Rest
Mon - Depletion

i'm out of coconut oil. again. i better find a cheaper online source for this stuff.

[Mo_ria]

mmmmm, coconut oil, nectar of the gods...this is the one I use, and it is a pretty big container---not a bad price:
http://www.vitacost.com/Nutiva-Organic-Extra-Virgin-Coconut-Oil
They also have 20oz for $9 of the NOW brand at the bb.com store---I haven't tried that brand but it's probably fine...
What kind of lifting are you doing tomorrow?
Mo

[pacificgrl]

mmmmm, coconut oil, nectar of the gods...this is the one I use, and it is a pretty big container---not a bad price:
http://www.vitacost.com/Nutiva-Organic-Extra-Virgin-Coconut-Oil
They also have 20oz for $9 of the NOW brand at the bb.com store---I haven't tried that brand but it's probably fine...
What kind of lifting are you doing tomorrow?
Mo

what a steal. that's the exact brand i bought today. i loooove the garden of life one and i hope this stands up. i like a real rich coconut flavor. i've never tried NOW but i'm pretty sure i read some bad reviews on a low carb board about deciding to use NOW as a body lotion bc it wasn't tasty.

tomorrow is a well-deserved rest day. i exercise in the a.m. at 5am so i bet i'll wake up at that time but at least i won't have to go anywhere!

[Mo_ria]

Yikes, body lotion! I won't be trying that brand anytime soon! Bleeecccch! Whatever you do, don't buy Spectrum---it tastes like soap! Nutiva tastes like the Garden of Life one, I think you'd like it.
Oooops, I meant what kind of lifting are you doing Friday? My days are all screwed up this week....getting your schedule changed constantly at work sucks! :)

[pacificgrl]

yipepeee someone who finally compares brands like i do. i'm happy nutiva is like garden. goooood to know about spectrum. i'm curious about tropical traditions but it might be mail order only. i'm not too interested in the jarrow.

friday will be full body. leg extensions, press, flyes i think... i'm only rotating between two different routines right now. i want to keep it simple since i'm just getting started although i've added in a tiny bit of ab work on the fitball and i read on BB about leg raises but i'm not exactly sure i get how to do them. do you know?

edit i found this explanation: http://www.shapefit.com/abs-exercises-flat-bench-lying-leg-raises.html

soorry to hear about the sched. can u workout in the mornings and then it won't impact your routine?

[pacificgrl]

mo- what's the word on coconut butter???
!!!!

[jaim91]

ENJOY THE REST DAY TOMORROW GIRLY!

You've earned it!

Eat, train, rest, REPEAT! :)

[pacificgrl]

ENJOY THE REST DAY TOMORROW GIRLY!

You've earned it!

Eat, train, rest, REPEAT! :)

rest days are the best invention. followed in close second by the carb-up. (even though there's a love/hate relationship there)

i'm going to adapt that as my new mantra.

[pacificgrl]

98.8lbs
bf 25%
waist 25"
thigh 18 1/2"
hips 32 1/2"
bicep 8

all went down except for thighs.

blood sugar felt a bit low this a.m. today's macros need to be tweaked... i'm too lazy to add everything in at the moment but it's roughly going to be this:
grams cals %total
Total: 1907
Fat: 150 1348 71%
Sat: 61 551 29%
Poly: 39 349 18%
Mono: 37 334 18%
Carbs: 1 4 0%
Fiber: 0 0 0%
Protein: 135 540 29%
Alcohol: 0 0 0%

[phabphour20]

Awesome progress!

98 pounds, yeesh. I weigh three times as much as you (and could bench you, curl you, press you, upright row you, lol). That is crazy.

Keep up the good work!

-PP

[stewart3860]

Hey!

Jaim is right. Keto isn't as much about a calorie deficit as it is about manipulating your food to work with your body to use dietary fat, and then body fat for fuel.

Last week I was eating a 1 minute muffin, which I thought had 113 cals, turns out it had 295 cals, (did it wrong on a fitday thingy) but I still went from 147 to 144. So you can eat quite a bit on keto and still lose fat.

Looks like you're doing good though. keep it up!

[pacificgrl]

Awesome progress!

98 pounds, yeesh. I weigh three times as much as you (and could bench you, curl you, press you, upright row you, lol). That is crazy.

Keep up the good work!

-PP

could you bicep curl me?

(that's pretty funny.)

[pacificgrl]

Hey!

Jaim is right. Keto isn't as much about a calorie deficit as it is about manipulating your food to work with your body to use dietary fat, and then body fat for fuel.

Last week I was eating a 1 minute muffin, which I thought had 113 cals, turns out it had 295 cals, (did it wrong on a fitday thingy) but I still went from 147 to 144. So you can eat quite a bit on keto and still lose fat.

Looks like you're doing good though. keep it up!

i never counted cals before but now i'm using fitday to see the macros are in my target range. i suspect there's a high margin of error with fitday - either on my part or theirs! oh well.

[stewart3860]

i use calorie-count . com and i usually put everything in myself, instead of relying on their nutrtional info. Most of the time it isn't the same unless i do that.

[phabphour20]

could you bicep curl me?

(that's pretty funny.)

Yes, but I'd have to attch some sort of handles to you and it would require both arms, but I could definitely do it.

:)

-PP

[jaim91]

Try using the edit function to correct the food macro breakdown on fitday. I changed up their macros for chicken because for some reason, it actually had carbs...weird.

[pacificgrl]

Try using the edit function to correct the food macro breakdown on fitday. I changed up their macros for chicken because for some reason, it actually had carbs...weird.

great to know. i'm sure if i sat down and did some checking i'd notice other errors too.

[pacificgrl]

the rep feature is new to me and i've got to make up for lost time. people have been so helpful on here.

weight is the same... i'll post my lifting routine a bit later. i tried something new and did crunches on the fitball in between exercises.

being a beginner to lifting i finally see what i've been missing. since i'm trying to firm up, i finally understand that my body is reallllly soft. skinny fat is one true oxymoron. i have a looong way to go but the results are coming quickly.

i need to stock up on proteins and repurchase that awesome mayo that crashed on the floor. my macros

grams cals %total
Total: 1906
Fat: 155 1393 74%
Sat: 64 574 30%
Poly: 39 351 19%
Mono: 37 331 18%
Carbs: 21 58 3%
Fiber: 6 0 0%
Protein: 110 441 23%
Alcohol: 0 0 0%

[phabphour20]

You are making great progress. Your macros are impressively fat-packed.

One rec. I would make is not to weigh yourself every day. Try once a week.

I don't know if you operate the same way that I do, but I know when I get in there and the scale hasn't changed or has gone up, it will ruin my mood for a bit. If it is really bad, it has the serious potential to plunge me into a binge.

When I weigh myself once a week, I can reduce the daily impact of the scale (which fluctuates for various reasons). This way, I am forced to look at my body and ask myself "how do I feel?" This is a better way to judge progress and helps keep me on track.

But then again, you don't seem to be as much of a head case as I am, so take it or leave it.

Keep up the good work!

-PP

[pacificgrl]

You are making great progress. Your macros are impressively fat-packed.

One rec. I would make is not to weigh yourself every day. Try once a week.

But then again, you don't seem to be as much of a head case as I am, so take it or leave it.

Keep up the good work!

-PP

i'm experimenting with keeping my protein in the 100g range but that means that my fats have to be bumped way up in order to get in enough calories for the day. pats of butter are delish on their own or with a dash of cinnamon.

but i have to weigh myself every day. what if i go OVER 100 LBS?! GASP! THE HORROR. same thing happens to me - i am in a foul mood if my weight fluctuates. plus i'm kinda in this place where i'm putting on lean mass but i want to do an even exchange of fat for lean mass... so the digital scale isn't written in stone. the body fat test i only measure 1x week.

which brings me to my next issue. i'm so freaking tortured by the up coming carb-up and how to do it moderately. at the moment i'll plan for 2 meals with high carbs. are you going to pass this round?

[phabphour20]

i'm experimenting with keeping my protein in the 100g range but that means that my fats have to be bumped way up in order to get in enough calories for the day. pats of butter are delish on their own or with a dash of cinnamon.

but i have to weigh myself every day. what if i go OVER 100 LBS?! GASP! THE HORROR. same thing happens to me - i am in a foul mood if my weight fluctuates. plus i'm kinda in this place where i'm putting on lean mass but i want to do an even exchange of fat for lean mass... so the digital scale isn't written in stone. the body fat test i only measure 1x week.

which brings me to my next issue. i'm so freaking tortured by the up coming carb-up and how to do it moderately. at the moment i'll plan for 2 meals with high carbs. are you going to pass this round?

Anniversary dinner out with my fiance tonight. Our last "fake" anniversary. We are going to a good restaurant and I am going to eat whatever I want. I won't have beer though. That stuff kills me. It is a wine-bar/restaurant type place, so red wine it is...

I would think that your two meal plan is probably adequate. Do you feel depleted? Do you feel weak at all in the gym? If not, I might skip it all together. I am really starting to believe it isn't necessary to carb up at all. After finishing this for a second time ( http://www.amazon.com/Good-Calories-Bad-Gary-Taubes/dp/1400040787 ), the evidence is mounting. If you haven't gotten it yet, please do. It will shock you.

If you are trying to exchange fat for lean muscle, then the scale is probably even less of a reliable source of information. If it works for you without ruining your day, then go for it.

All the best,

PP

[jaim91]

but i have to weigh myself every day. what if i go OVER 100 LBS?! GASP! THE HORROR. same thing happens to me - i am in a foul mood if my weight fluctuates.


All the more reason NOT to weigh yourself everyday; so that the numbers don't dictate your mood... :)

[pacificgrl]

Anniversary dinner out with my fiance tonight. Our last "fake" anniversary.

I would think that your two meal plan is probably adequate. Do you feel depleted? Do you feel weak at all in the gym? If not, I might skip it all together. I am really starting to believe it isn't necessary to carb up at all. After finishing this for a second time ( http://www.amazon.com/Good-Calories-Bad-Gary-Taubes/dp/1400040787 ), the evidence is mounting. If you haven't gotten it yet, pleae do. It will shock you.


congrats! have a great time.

i felt depleted today but that could be the fact that i work out at 5am, work a 40 hour work week and the weather sucks. my carb-up is squeaky clean carbs only.

i haven't read the book yet but i'm interested. thx for the rec. what did you find shocking? i find it hard to follow too much of the scientific reasoning behind the keto approach. my results are evidence enough for me that it works. for me. as far as learning about the big bad food industry, yeah, it's all evil... but what other people eat for lunch really doesn't matter to me.

[phabphour20]

congrats! have a great time.

i felt depleted today but that could be the fact that i work out at 5am, work a 40 hour work week and the weather sucks. my carb-up is squeaky clean carbs only.

i haven't read the book yet but i'm interested. thx for the rec. what did you find shocking? i find it hard to follow too much of the scientific reasoning behind the keto approach. my results are evidence enough for me that it works. for me. as far as learning about the big bad food industry, yeah, it's all evil... but what other people eat for lunch really doesn't matter to me.

The shocking thing is the consistent and sytematic refusal to accept the results of clinical trials. Once people started to accept that obesity was caused by overeating and sedentary behavior, all the researchers started to interpret their results through that lens.

People still preach calories in, calories out and a calorie is a calorie. This goes on despite the studies that show without a shadow of a doubt that when fed a high carbohydrate diet, people will get fatter (or lose less fat) than when they are fed a diet of the same calories but low in carbs. People still question this. It is shocking. There are numerous instances like this in the book.

He doesn't paint people in the book as evil. He merely paints them as being unable to separate pre-conceived notions from the scientific evidence. A few uninformed (but generally well-intended) people had a MAJOR impact on dietary recommendations and medical practice in this country.

There is so much information in the book, and it can be a bit sciencey and repetitive, but man, it is worth reading. I can't recommend it strongly enough. I am buying it for all of my family members for X-Mas this year, whether they like it or not.

Thanks for the congrats! 7 years is a long time.

-PP

[pacificgrl]

i finally created a bunch of custom foods in fitday using the edit function (thanks, jaim!). plugged in my new fabulous mayo, etc.

yesterday i ate mostly eggs, fish, and only a bit of lean meat. i had energy and i was satisfied but i didn't get the kick from my meals like i usually do if it's chicken, etc. i'm bumping up the protein a bit today... i was an idiot for doing vegetarianism for 12 years. lovve my meat... i don't know how ppl do 1g protein per 1lb body weight. what the hell would the rest of my calories come from?

grams cals %total
Total: 1857
Fat: 140 1257 69%
Sat: 58 525 29%
Poly: 21 190 10%
Mono: 34 307 17%
Carbs: 19 45 2%
Fiber: 7 0 0%
Protein: 132 530 29%
Alcohol: 0 0 0%

back to bed.

[Mo_ria]

That's usually a term they use for coconut oil mixed with the flesh of the coconut. I think the one we have at work (I work for Whole Foods, that's why I know all of these brands ;)) is called Artisana brand, it's a raw foods company. Personally, I don't like it at all. It's a texture thing and I seem to remember it having carbs (!!!)...could be wrong, and I can't find nutritional info on online. I'll look at the bottle at work today...it's very coconutty, tho, maybe you would like it?
Mo

[pacificgrl]

That's usually a term they use for coconut oil mixed with the flesh of the coconut. I think the one we have at work (I work for Whole Foods, that's why I know all of these brands ;)) is called Artisana brand, it's a raw foods company. Personally, I don't like it at all.
Mo

hey mo, thx. yep that's the brand i read about online. that's so neat you work for whole foods. i hope you get a steep discount. i got some great spectrum olive oil mayo there the other day.

i'm going to post this as a general thread but do you think it's more effective to build muscle by doing 3 sets of 8 reps rather than what i'm doing currently (2 sets of 15-20 reps)? if i do three sets of 8 reps do i use the same lb weight each time? oh such a newbie....

[stewart3860]

stick with the lower reps. You will lift heavier weights, and will build bigger muscle. I hope someone will chime in here with the science behind that, but you should lift heavy, with low reps, if you want to build muscle.

I did 6 weeks of 12-15 reps and i didn't see any difference. 6 weeks of lifting heavier with 6-8 reps, and I can really see the muscle in my arms now...

[phabphour20]

stick with the lower reps. You will lift heavier weights, and will build bigger muscle. I hope someone will chime in here with the science behind that, but you should lift heavy, with low reps, if you want to build muscle.

I did 6 weeks of 12-15 reps and i didn't see any difference. 6 weeks of lifting heavier with 6-8 reps, and I can really see the muscle in my arms now...

I agree completely. Heavy weights is the only way to lift. You can do cardio if you want to do cardio. Heavy weights, 6-8 reps per set. 30 seconds of rest between sets or so. This will get your heart rate up and help you build muscle with the heavy load.

[pacificgrl]

awesome. thanks for the feedback. i'm definitely putting a lot of effort in and want 110% in return. how much effort should i put into the first set? in other words, i can do 28lbs on my leg extensions. do i bring that up to 35/40 (perhaps max exertion) and do 3 sets at that level?

[pacificgrl]

thx for the help everyone! i did my new sets and i really, really enjoyed it. i'll have to tinker with the weights i'm using to get enough of an effort going in 6 reps.

dumbbell bent over rows 8x10, 6x12x2
chest press 8x12x2, 6x12
walking lunge 8x7x2, 8x7
leg curls 8x28x2, 8x30
bicep curls 8x8x3
tri rows 6x5x3
calf raise 8x15x2, 8x20
+
1 mile run

had a carb-filled breakfast. 0% yogurt, wheat, egg whites. i'm done on that front for the day. 56g's of carbs. my head hurts and i'm exhausted.

i'm still not registering on those freaking sticks. could it be the amount of protein i eat? i ate lot of chicken last night and woke up with blood sugar dips... what if that's being converted to glucose? keeping my protein to 100g's is the absolute minimum for me but maybe if i ate 100g of beef i would feel differently. i'll try that.

how the hell do i structure the rest of the day if i've had 56g's of carbs for breakfast? can i make the rest of my meals keto? better to have had the carbs early and right after my workout.

[jaim91]

awesome. thanks for the feedback. i'm definitely putting a lot of effort in and want 110% in return. how much effort should i put into the first set? in other words, i can do 28lbs on my leg extensions. do i bring that up to 35/40 (perhaps max exertion) and do 3 sets at that level?



i'm still not registering on those freaking sticks. could it be the amount of protein i eat? i ate lot of chicken last night and woke up with blood sugar dips... what if that's being converted to glucose? keeping my protein to 100g's is the absolute minimum for me but maybe if i ate 100g of beef i would feel differently. i'll try that.

how the hell do i structure the rest of the day if i've had 56g's of carbs for breakfast? can i make the rest of my meals keto? better to have had the carbs early and right after my workout.

The sticks are garbage yo! For the sake of your sanity and your wallet, throw them out!!!! They're for newbs and diabetics, not us hardcore folk ;)

Stop stressing about the macros. You're seeing great results. If it ain't broke, don't fix it :)

Structure the rest of the day by eating the remaining 100g or so of carbs over the course of your next couple of meals. Have rice or sweet potatoes with them. No biggie :)

[pacificgrl]

woke up with a bit of bloat from yesterday's foods but it's very different than the feeling i had after the full-on carb-ups. they're just not necessary for me at this stage. i'm not seeing any definition in my arms or anywhere else from yesterday's workout. made it to the gym for 5 minutes and promptly turned around and went home! my knee is aching a bit and running wasn't going to happen. it's fine bc i can either do it when i come home or skip a day.

i leave for vacation on friday. i'll be going to a wellness spa so my issues of following keto shouldn't be hard. in fact, there's a free body comp test, fitness classes, trainer options, etc. we have some hikes planned. one week after i get back i start with my trainer! i feel so freaking lucky.

back to the staple keto breakfast and i can't wait.

[stewart3860]

You may be using the ketones to fuel your workout....your body will use them as fuel sometimes, which is why someone who is sendentary will register stronger than someone who is working out. Don't worry about the ketostix, as long as your carbs, minus fiber, are 20-30 for the first 3 days, you should be fine. After that, if you absolutely have to, i think you can up them to 50, but aim for the 20-30 range. Here is a link for a calculator that will get you in to ketosis faster. 100g of protein isn't going to block you from getting into ketosis...

http://168.144.38.254/ckd/default.asp

the first two days are higher in fat to get you into ketosis faster...although I eat more cals than he suggests, it is a good guideline.

[pacificgrl]

You may be using the ketones to fuel your workout....your body will use them as fuel sometimes, which is why someone who is sendentary will register stronger than someone who is working out. Don't worry about the ketostix, as long as your carbs, minus fiber, are 20-30 for the first 3 days, you should be fine. After that, if you absolutely have to, i think you can up them to 50, but aim for the 20-30 range. Here is a link for a calculator that will get you in to ketosis faster. 100g of protein isn't going to block you from getting into ketosis...

http://168.144.38.254/ckd/default.asp

the first two days are higher in fat to get you into ketosis faster...although I eat more cals than he suggests, it is a good guideline.

thx for the reassurance and for linking me to that site. yikes it's a good thing you don't listen to his suggestions on caloric intake (1140!) but it's a great suggestion to do higher fat for a few days and knock myself into ketosis again after yesterday's carb-up.

[pacificgrl]

if i'm ever in need of some serious motivation all i need to do is look for progress pics on BB. the journal i read before hitting the gym this a.m. was so inspiring that i swear it made me pump harder than ever.


set x weight - 8 reps each
extensions 1x40, 2x60
leg press 2x75, 1x80
double leg raise 1x25, 2x20
tricep pullback 3x5
pull down 3x45
chest flyes 1x5, 2x7
dumbbell curls 1x8, 2x7

sometimes 8 reps doesn't feel like quite enough.

i hope that something i did this a.m. will leave me sore.

i know this full body workout i'm doing is far from being the best - where are the squats? deadlifts? compound exercises? blabhalbha. it's a beginner's attempt and i'll be fine tuning this with my trainer. i do desperately want defined shoulders and abs so i threw in some side raises and crunches in between sets for good measure.

i love getting advice and feedback from the folks on this board and on top of that the archives are seriously a treasure trove.

[jaim91]

if i'm ever in need of some serious motivation all i need to do is look for progress pics on BB. the journal i read before hitting the gym this a.m. was so inspiring that i swear it made me pump harder than ever.


Where do you live? Why are you up so early?!?! lol...I hope when it says 5 am, it doesn't ACTUALLY mean 5 am my time. Poor girl :(

Rest = growth hun. Is there no other time you can go?

[pacificgrl]

Where do you live? Why are you up so early?!?! lol...I hope when it says 5 am, it doesn't ACTUALLY mean 5 am my time. Poor girl :(

Rest = growth hun. Is there no other time you can go?

who needs sleep? lift now, rest later.

truth is i'm an early riser so i'm up at 5a even when i "sleep in." i get about 6.5 hours sleep, workout in an empty gym, eat breakfast, back to bed for 1 hour before work. then i'm done for the day. life o' luxury...

[pacificgrl]

Where do you live? Why are you up so early?!?! lol...I hope when it says 5 am, it doesn't ACTUALLY mean 5 am my time. Poor girl :(

Rest = growth hun. Is there no other time you can go?

i should have made some kind of noob comment like, "oh, i work out at 5am because i hear your metabolism is faster at that hour..." or something along those lines!

[stewart3860]

i should have made some kind of noob comment like, "oh, i work out at 5am because i hear your metabolism is faster at that hour..." or something along those lines!

lol

[jaim91]

i should have made some kind of noob comment like, "oh, i work out at 5am because i hear your metabolism is faster at that hour..." or something along those lines!

Smartass :rolleyes: lol!

[Mo_ria]

i should have made some kind of noob comment like, "oh, i work out at 5am because i hear your metabolism is faster at that hour..." or something along those lines!

The only thing fast about me at that hour is that I am fast asleep! ;)

[pacificgrl]

all the bragging about being an early riser didn't get me very far bc i'm totally run down and i'm taking a sick day. i feel a throat thing coming on and there's noo way i'm risking being sick on my upcoming vacation.

i took progress pics today and here's my approach to those: when i make progress, i'll show you my pics.

ha, ha! anyway i definitely am suddenly seeing/believing all the healthy things i've heard for years:
#1 it's not about a number on the scale- do you know how many women on here are 20-30lbs heavier than I am but have the same size waist and even smaller hips!??
#2 that skinny isn't everything- i finally see that looking frail really isn't attractive and my clothing will probably fit better when there's solid muscle underneath. plus staying on a low cal diet would suck as i get older - i'd have to go even lower to maintain the same weight bc there would be no fat burning muscle.

as far as the food goes, i'm definitely not sure skipping the full carb-up was a good idea. i haven't managed any energy to do HIIT all week. i'll have to do a carb-up when i get back from vacation on monday.

getting a body fat test done later today and i'm determined not to be discouraged if there's no change. one thing is that i'm very full in between meals from all the fats i'm getting but i'm eating about 1800 calories any way since i don't want my metabolism to slow. never said i was logical....

: ()

[pacificgrl]

so i've been the same weight for the past two years. maybe a 1-2lb fluctuation during that whole time... and now i've never been fatter. my body fat is up (28%), weight is up several pounds, and i haven't got much energy for cardio. so what do i do now? decrease cals?
i think i need to return to my slightly higher protein and lower fat.. and lower calories overall?

[jaim91]

so i've been the same weight for the past two years. maybe a 1-2lb fluctuation during that whole time... and now i've never been fatter. my body fat is up (28%), weight is up several pounds, and i haven't got much energy for cardio. so what do i do now? decrease cals?
i think i need to return to my slightly higher protein and lower fat.. and lower calories overall?

See post below :(




ha, ha! anyway i definitely am suddenly seeing/believing all the healthy things i've heard for years:
#1 it's not about a number on the scale- do you know how many women on here are 20-30lbs heavier than I am but have the same size waist and even smaller hips!??
#2 that skinny isn't everything- i finally see that looking frail really isn't attractive and my clothing will probably fit better when there's solid muscle underneath. plus staying on a low cal diet would suck as i get older - i'd have to go even lower to maintain the same weight bc there would be no fat burning muscle.

Be careful girl. At your weight, fat loss is a slippery slope. I would just keep plugging away at it. It took me a WHOLE YEAR to reach my goal. You've been at it for a couple weeks :) Rome wasn't built in a day, hun. Don't worry...stay positive!

[pacificgrl]

See post below :(



Be careful girl. At your weight, fat loss is a slippery slope. I would just keep plugging away at it. It took me a WHOLE YEAR to reach my goal. You've been at it for a couple weeks :) Rome wasn't built in a day, hun. Don't worry...stay positive!

thx jaim. damn journal throwing my words back at me!

i hear ya but my jeans are tighter and i'm really mushy... i think the whole drinking fat/eating slabs of butter has to come to a halt... i'm sticking with it but i think i'm going to try upp'ing my proteins back to 150g and lowering the fats a bit so i'm more in the 65/30/5 split... ty. hope you had a good day.

[pacificgrl]

tonight's workout was decent - leg curls, squats, chest press, bicep curls, calf raises, and a bit of ab work for good measure.

i'm leaving tomorrow for a resort that's completely devoted to wellness so the carb-up won't happen until i return next week. i'm pulling together my new routine with three day splits and then the following week when i meet with my trainer, he/she can tweak it.

today's food was clean as can be and my carbs were 20g. calorie total was 1800.

[Mo_ria]

tonight's workout was decent - leg curls, squats, chest press, bicep curls, calf raises, and a bit of ab work for good measure.

i'm leaving tomorrow for a resort that's completely devoted to wellness so the carb-up won't happen until i return next week. i'm pulling together my new routine with three day splits and then the following week when i meet with my trainer, he/she can tweak it.

today's food was clean as can be and my carbs were 20g. calorie total was 1800.


I'm very curious to see what happens when you meet with your trainer...Have fun at the resort---sounds like it's going to be lovely!

[jaim91]

HAVE SUPER FUN WELLNESS RETREAT!!! Come back energized adn ready to kick @$$!!!

[pacificgrl]

there's a computer room... and i couldn't resist checking in on BB.

the dining is supppper duper easy for keto. went on a hike yesterday and today i'm going to do lifting, a dip in the pool, and whatever else.

there are tons of cardio classes and i'm so freaking low on energy that i don't know if i can muster it up! i'm strongly considering switching to carb cycling, guys... being on keto, 20g's of carb without the fiber i'm stuck (if you know what i mean) and am drooling when i look at apples. plus headaches... what do you think of doing carb cycling for my goals? keto lets me keep my cals high w/o gaining but i hate doing the one meal/one day carb-ups... so i'm thinking there's another way. i'm really freaking afraid of making myself MORE carb sensitive than i was before i started.

MO - yes, i am so excited to get things rolling with this trainer. my boyfriend is treating me to the sessions and he's insisted that we wait until my actual birthday to give me the dude's number. i think it's sweet but i wanna be ripped already.

JAIM - you're such a huge motivator!

[Mo_ria]

I gotta be honest, for about the first month on keto I was exhausted. I took a LOT of acetyl-l-carnitine and some stimulants (fire caps and amphetalean are awesome!), which helped. The headaches sucked, but they were gone after about week 3. I still do a lot of fiber and magnesium. Maybe these things will help you to adjust.

Are you only carbing up for one meal? I'm confused...I do the carb up starting after my early evening workout Friday through early evening Saturday.

Glad you're enjoying your time away!
Mo

[pacificgrl]

I gotta be honest, for about the first month on keto I was exhausted. .

Are you only carbing up for one meal?
Mo

glad to know that the headaches and lethargy subside. i do have some supps that help but i hate crashing afterwards. i'm a no caffeine kinda gal... i just don't know if i want to be reliant on fiber supps... UNLESS i know that what i'm doing with keto can only be done with keto. maybe all this will feel different after a carb-up on monday or tuesday.

yes, i experimented with doing a one meal carb-up last weekend but i don't think that did the trick. i also can't stand loading it all into one day... it's a bit too much for my system to handle but i'm not lifting heavy enough to really draw it out over the course of two days, ya know?

i lifted today, 3 sets of 10:
leg extensions
leg press
squats
some awesome glut machine
resistance bands (side lunges)
walking lunges
lat pulldowns
bicep curls
and some of this crazy ab things... hyperextensions i think they're called.

the precor machines they have here are top of the line. looove them. then i did a hike, jacuzzi, etc. tomorrow i'm going to shoulders and chest plus a bit of cardio (spin?)

[jaim91]

Hun, when you deplete your body for the rest of the week, one carb up meal isn't going to cut it in terms of refilling your muscles.

Try to avoid the excessive cardio, you may lose muscle mass instead of just fat. I would do calisthenics (pushups, dips, situps, squats, etc.) to keep muscle mass and keep fit while you're away. But remember, ENJOY!!!!

P.S. Thanks for the compliment...I heart you!! :)

[pacificgrl]

Hun, when you deplete your body for the rest of the week, one carb up meal isn't going to cut it in terms of refilling your muscles.

Try to avoid the excessive cardio, you may lose muscle mass instead of just fat. I would do calisthenics (pushups, dips, situps, squats, etc.) to keep muscle mass and keep fit while you're away. But remember, ENJOY!!!!

P.S. Thanks for the compliment...I heart you!! :)

must keep focus. jaim is keeping me in line another 24h, right jaim? my heart was puuumping yesterday during that lifting session bc i didn't rest longer than 20sec in between sets. i used to do a "boot camp" class before. if you ever teach one, i'll tell you as a student it ROCKED to alternate stations of weights and then calisthenics. thx for the reminder. i'll try that bc i don't like staring at the clock in between sets or exercises.

sore today, slender thighs tomorrow! my boyfriend gave me an awesome lifting book to use. today is going to stuff i really love - decline bench press and all sorts of shoulder raises.

question for experienced folks - what's the deal with the nausea that comes up when i reach the full exersion on a lift? when i do leg extensions and i'm exerting a lot of strength, i get this intense feeling.. almost like nausea. must be a good thing.

i had lamb for the first time last night. it was delish.

i'm going to lift mid-morning and maybe take a very brief dip in the pool. the dining room doesn't open for another 40 minutes and i'm ready to knaw off my arm... i might have to camp outside.

[jaim91]

must keep focus. jaim is keeping me in line another 24h, right jaim?

question for experienced folks - what's the deal with the nausea that comes up when i reach the full exersion on a lift? when i do leg extensions and i'm exerting a lot of strength, i get this intense feeling.. almost like nausea. must be a good thing.

Try my best yo :) But you keep yourself in line, I'm just kind of like the bumpers in your bowling game, lol.

In terms of the nausea, it's "relatively" normal. You know you hear stories of Arnold and Ronnie vomitting everywhere in the gym on leg day. Or Branch Warren carrying around a pail with him...I looked around on google.com for you, but couldn't find any real evidence about why people get nauseous in the gym. Maybe it has something to do with straining so hard, or maybe fogetting to breathe while pushing out so you get light headed

[pacificgrl]

Try my best yo :) But you keep yourself in line, I'm just kind of like the bumpers in your bowling game, lol.

In terms of the nausea, it's "relatively" normal. You know you hear stories of Arnold and Ronnie vomitting everywhere in the gym on leg day. Or Branch Warren carrying around a pail with him...I looked around on google.com for you, but couldn't find any real evidence about why people get nauseous in the gym. Maybe it has something to do with straining so hard, or maybe fogetting to breathe while pushing out so you get light headed

duh, i must remember to breathe. glad to know i'm not alone on this one:
http://forum.bodybuilding.com/showthread.php?t=5094863&highlight=nausea+squats

today's workout: shoulders and tri's
front raises
chest press
two shoulder exercises that i forget the name of... W and goal something...
tricep pulldown/extension
tricep kickback
abs (20x2 sets- crunches, bicycles, side crunches, "penguins")

[jaim91]

Yo!

Aight, so I was thinking, I know you're about to start working with a trainer and everything, so I don't want to impose on your financial situation or anything. But I would like to suggest something if you have the time/money:

Look into the Cut Diet Lean Mass or Bulking for Ectomorphs, both available from scivationbooks.com for free. I'm on the modified Cut diet right now, and let me tell you, joining TS was the best decision of my life. The supplements and the help are just fantastic. PM me for details, but I really think that you + TS could be a pefect marriage. I'm going to suggest the same thing to Mo_ria, but for cutting vs. bulking with fat loss.

P.S. I need some female presence in my journal, lol ;)

[Mo_ria]

BTW, I have totally hurled in the gym before. During leg day, of course. This was back before I had all of my gnarly injuries...these guys were staring at me like, "Damn!". Totally embarrassing. I have also hurled during cardio, too. Good times!
Mo

[boyscouT]

there's a computer room... and i couldn't resist checking in on BB.

LOL! It always sucks you in :p.

Best of luck on your goals!

[pacificgrl]

Yo!

Aight, so I was thinking, I know you're about to start working with a trainer and everything, so I don't want to impose on your financial situation or anything. But I would like to suggest something if you have the time/money:

Look into the Cut Diet Lean Mass or Bulking for Ectomorphs, both available from scivationbooks.com for free. I'm on the modified Cut diet right now, and let me tell you, joining TS was the best decision of my life. The supplements and the help are just fantastic. PM me for details, but I really think that you + TS could be a pefect marriage. I'm going to suggest the same thing to Mo_ria, but for cutting vs. bulking with fat loss.

P.S. I need some female presence in my journal, lol ;)

the rule is that even though i want to gain lean mass, there's no use of the word "bulking" in this journal, ok? LOL i'll pm you when i've given it a read. i realize i need to join a real gym and not hte dinky one in my building. sooo it's a lot of new things all at once but i'm never one to focus anyway.

i'm swearing on something holy that i've been reading your journal. i'm so on top of it that i know you did hyperextensions the other day, went to the comp, had a cheat, etc. the convo was steering to supplement talk and i lost out but maybe once i read up on scivation i'll understand what the heck extend (?) is.

[pacificgrl]

BTW, I have totally hurled in the gym before. During leg day, of course. This was back before I had all of my gnarly injuries...these guys were staring at me like, "Damn!". Totally embarrassing. I have also hurled during cardio, too. Good times!
Mo

poor thing. holy... i can't do cardio within 2 hours of eating bc of the hurl potential. was it your breathing on the legs that did you in? i hope that's a passing phase for us!

[pacificgrl]

LOL! It always sucks you in :p.

Best of luck on your goals!

with over 43,000 posts, i'm sure you can relate.
BB is now very much a part of my morning ritual... and afternoon diversion... and evening wind down... and did i mention when i can't sleep i log on? lol...

[pacificgrl]

digital calipers. discuss.

got the body comp done by a personal trainer who found the idea of being at 28% BF impossible. she did the digital caliper test on me and got at 20% reading with a +/- 3% margin of error. she said i'm somewhere between 17-20%. her feedback was that i should absoultely keep doing what i'm doing only that i might want to increase LBM through weight lifting. she said there's not much to pinch and i don't want to dip too low. since i've started keto i've gotten a bit more body fat (hips/butt up 1", thighs too) but all the DOM's i'm experiencing shows a fair amount of muscle dev too.

finished my book yesterday in a hot tub. i'm too sore to do any cardio today so i might do the quick swim i've been talking about for three days. we're driving back home in the afternoon. this has been the greatest vacation ever - it's going to be very depressing to go back home to work!

[stewart3860]

I am addicted to this site too...mostly lurking tho. Sorry to hear your vacation is almost over, but yay for 17-20% bodyfat. Did you happen to see which brand of calipers she was using?

I get the nausea/feeling like I'm gonna pass out/seeing stars when I'm in the gym. uck, not a good feeling, but at least I know i'm giving it all i've got.

Ahh...good for your mo_ria, for working that hard in the gym! ouch!

[pacificgrl]

I am addicted to this site too...mostly lurking tho. Sorry to hear your vacation is almost over, but yay for 17-20% bodyfat. Did you happen to see which brand of calipers she was using?

I get the nausea/feeling like I'm gonna pass out/seeing stars when I'm in the gym. uck, not a good feeling, but at least I know i'm giving it all i've got.

Ahh...good for your mo_ria, for working that hard in the gym! ouch!

i know it's going to be insanely depressing to go home but if i plan the next vacation maybe it won't be so bleak. i didn't notice the brand bc i've never seen digital calipers before and that was fascinating enough. i can try to find out for you.

what a crazy idea that DOM's and headaches are good things to show ketosis/training. well, i've got a crazy headache and inner thighs are super sore. did you get headaches when you were doing keto? how has your food plan been? i weighed in this morning and i'm up a bit but i'm thinking that i should go by the tape measure to see if it's LBM.

[stewart3860]

my food plan is pretty good actually. it's nice to be able to eat carbs again, but i'm not having any cheat foods for the first two weeks. I actually gained 4 lbs of LBM on keto in 4 weeks, so it's a very good muscle building diet. I get headaches when I don't drink enough water...and keto would sometimes make me dehydrated. are you drinking enough water?

[jaim91]

the rule is that even though i want to gain lean mass, there's no use of the word "bulking" in this journal, ok? LOL i'll pm you when i've given it a read. i realize i need to join a real gym and not hte dinky one in my building. sooo it's a lot of new things all at once but i'm never one to focus anyway.

i'm swearing on something holy that i've been reading your journal. i'm so on top of it that i know you did hyperextensions the other day, went to the comp, had a cheat, etc. the convo was steering to supplement talk and i lost out but maybe once i read up on scivation i'll understand what the heck extend (?) is.

I'm didn't know about the "bulking word" rule. I'm really sorry (i am not being sarcastic!). print out one of the scivation books in the hotel's computer room, and take it into the spa/hot tub to read. It's fun, informative and soooo relaxed.

lol, glad you know about my journal :) They'll be a quiz on it at the end :P

P.S. YOU ARE NOT 28% MISSY!

[Mo_ria]

the rule is that even though i want to gain lean mass, there's no use of the word "bulking" in this journal, ok? LOL

Hey, don't be afraid of the "B" word. My nickname is The Incredible B#@!k, ha ha. That's what I told my chiro a couple of years ago when he yelled at me for gaining weight. I looked at him with a straight face and said, "Dude, I'm b#@!ing right now." And then I kept b#@!ng for like 4 years, ha ha.
You're not, ummm, "B'ing", you're getting buff! That sounds better right? So are you going to jump ship with me to Team Scivation or what? ;)
Glad you're having such an awesome time, and I think there's no f'in way you could be anywhere over 20% if there's not much to pinch. This is from a pinching expert...I'll be glad when I can pinch as opposed to grab with both hands, arrrgh! :)

[pacificgrl]

sat - weights (legs, back, butt, abs)
sun - weights (chest, bi's, tri's)
mon - cardio (water strength)
tues - rest ... join gym!
wed - weights
thurs - cardio
fri - weights

i'm sore all over. today might be a good excuse for a rest day so i can sign up for a two week trial at the gym.

i'm going to scale back on cals a bit bc i'm eating above maintanence every day. i'm up another lb on the scale and with the tape measure. i'll wait to drop down a bit before doing another carb-up.

[stewart3860]

where are your measurements getting bigger? you said you've been getting a lot of DOMS lately, maybe it's muscle growing?

[pacificgrl]

where are your measurements getting bigger? you said you've been getting a lot of DOMS lately, maybe it's muscle growing?

it's very likely muscle and lack of cardio that's causing the bulky feeling. i've gained 1" or so at my hips/butt, 3lbs on the scale, 1/2" on thighs. right now i'm eating above maintenance, i'm doing 3 sets of 8-10 reps., and no cardio. not sure if that's the recipe for creating a lean but muscular shape.

i've lowered my cals a drop today and get this- i'm too depleted to do a depletion workout! i'm going to do a refeed/carb-up at dinner so i can feel a bit more balanced with adding back in cardio.

i called a trainer today for a consultation bc i'm not sure that i'm heading in the right direction. not sure what to ask but i'd love to get guidance.

[stewart3860]

do you use those vile machines where you sit down and open and close your legs, the adductor/abductor things?

They will bulk up your thigh. You prob got muscle around your bootay! woot woot!

Most trainers will not look favourably on keto, due to lack o carbs. Have you read the ketogenic diet by lyle mcdonald? it is possible to deplete yourself too much over the week and then be unable to do the depletion workout.

[pacificgrl]

do you use those vile machines where you sit down and open and close your legs, the adductor/abductor things?

They will bulk up your thigh. You prob got muscle around your bootay! woot woot!

Most trainers will not look favourably on keto, due to lack o carbs. Have you read the ketogenic diet by lyle mcdonald? it is possible to deplete yourself too much over the week and then be unable to do the depletion workout.

how did you know?

yesterday i did notice some dude staring way too long at my back as i passed by. AND my boyfriend mentioned my food plan to the trainer on the phone and already sensed that he wasn't too keen. i'm really going to have a lot of faith in this guy. ; ) lately i've read snipets of so many articles on BB that i can't keep them straight. it will be entirely clean but i'll exceed 20g's of carbs for today and just enough to get me to that treadmill tomorrow morn.

[pacificgrl]

do you use those vile machines where you sit down and open and close your legs, the adductor/abductor things?

They will bulk up your thigh. You prob got muscle around your bootay! woot woot!



btw, i've been doing leg extensions, press, curls, walking lunges, squats, and on saturday i did a glut machine (where you kick back and extend your leg behind onto a weighted pedal), plus some more side lunges with a resistance band. perhaps i should switch to 2 sets of 20?

[stewart3860]

yeah, keto was good for a little while, but then I started to look kinda sick, like I hadn't had a proper meal in a while, and I hadn't.

Keep on doing what you feel is working, cuz the same thing won't work for the same person the same way.

I say, if the trainer sets up a meal plan for you, it will prob work. I find it easier if someone does the hard work for me...or is the hard work eating all this tuna ? lol

[stewart3860]

if you are looking to build muscle keep it at 3 sets of 6-8 reps. 2 sets of 20 won't do that as well...

[jaim91]

it's very likely muscle...
i called a trainer today for a consultation bc i'm not sure that i'm heading in the right direction.

If it's muscle, how are you NOT going in the right direction :rolleyes: lol :) :P

[pacificgrl]

If it's muscle, how are you NOT going in the right direction :rolleyes: lol :) :P

ok, ok, good point. but i always hear ppl talking about working out and seeing either the scale go down or their clothing fitting looser or the reduction in inches. here's where i start whining that i want that to happen to me... ; )

[pacificgrl]

i posted about this on the larger thread about carb-up tips but last night i had a pretty good carb-up. i took phabphour's suggestion and did one meal at night. it was a large meal of clean carbs and when it was over i wasn't feeling ill. my workouts don't deplete me to the extent that i need three full carb-y meals but once i have one meal w/carbs, i get a craving for more. so last meal of the day is best. i woke up for a great HIIT session and keto breakfast.

HIIT
5 minute warm-up
30s sprints at 5-7.0
1 min rests
total of 20 minutes
1.6 miles

i'll repeat the same on thursday. tomorrow i lift.

[stewart3860]

looks like a good HIIT to me!

Glad to hear you had a good carb-up...have to say, I definitely miss those :D

[pacificgrl]

looks like a good HIIT to me!

Glad to hear you had a good carb-up...have to say, I definitely miss those :D

nah, carb-ups are fleeting in pleasure. this might be too much info but i just popped my first indigestion pill of the day and i'm sure it won't be the last. keep your eyes on the prize. ; )

it felt so good to do the HIIT tho...

[stewart3860]

I know! HIIT really gets all the excess energy out of me...otherwise, I get, well, kinda bitchy. Sorry about the indegestion :(

How's your day coming along?

[pacificgrl]

I know! HIIT really gets all the excess energy out of me...otherwise, I get, well, kinda bitchy. Sorry about the indegestion :(

How's your day coming along?

so-so. my weight is up again the most it's been in three years... jeans are tight too. i'm going to adjust my macros to what they were before - eating this much fat on keto isn't working for me.

i got over to the gym this morning but it was crowded and my workout just didn't go smoothly. some days are like that.

how about you?

[stewart3860]

pretty good! Sorry your workout sucked, I hate having to wait for the machines, it ruins my focus.

[pacificgrl]

pretty good! Sorry your workout sucked, I hate having to wait for the machines, it ruins my focus.

it was definitely one of those mornings - the first machine i sat down on was broken, etc... i kinda want to try doing it all over again. ; )

i'll have to hop over to your journal in a bit.

[stewart3860]

it was definitely one of those mornings - the first machine i sat down on was broken, etc... i kinda want to try doing it all over again. ; )

i'll have to hop over to your journal in a bit.

the ones when you wake up, break your toe on the way to the toilet, then someone left the seat up so you get a cold arse dip in the toilet, spill coffee on your last clean shirt and can't find your keys kind of day?

[jaim91]

so-so. my weight is up again the most it's been in three years...

*cough* Try 40 lbs in 1 year *cough* :) And I'm coming from the same boat as you...

Don't worry girl, you can "turn" it into muscle later. If you want, increase the protein a little and decrease the fat, but keep cals the same. Play with your macros. I'm pretty sure you're not an anomoly of someone who gains fat on keto ;). Don't worry!

[pacificgrl]

*cough* Try 40 lbs in 1 year *cough* :) And I'm coming from the same boat as you...

Don't worry girl, you can "turn" it into muscle later. If you want, increase the protein a little and decrease the fat, but keep cals the same. Play with your macros. I'm pretty sure you're not an anomoly of someone who gains fat on keto ;). Don't worry!

well, you've got the hot "after" photos. it's absolutely a certain amount of muscle that i've gained.

taking the butter down a bit, protein will stay the same. i might also go a day without fat just to use my, eh hem, reserves.

i have HIIT on my sched tomorrow and i feel like a total lame-o walking but i might have to just show up to the treadmill and do what i can. i keep reading workout journals where ppl put in 1hr cardio a day and lift. : 0

[Mo_ria]

I'm gonna say the same thing to you that I did to our friend Miss Stewart: if my AFTER pix look as good as your before, I can die happy, chica!
Putting in one hour a day of cardio AND lifting might not be optimal for someone in your boat (in my boat, probably!). Sometimes progress is all about just "showing up" one day after another and things come in cycles, great workouts and some "eh" workouts. But showing up is always better than nothing at all...and now I will take my own advice and go show up at the gym! I am feeling sorely unmotivated today...

[pacificgrl]

I'm gonna say the same thing to you that I did to our friend Miss Stewart: if my AFTER pix look as good as your before, I can die happy, chica!
Putting in one hour a day of cardio AND lifting might not be optimal for someone in your boat ...

hey mo, thx for the compliment. it's taken me a long time to get there. i don't want to sabotage it with the way i've been eating. gotta do some housekeeping with my food and clean it up a bit.

today's workout was 25 minutes on the treadmill walking at brisk pace. i'm looking at the way i'm looking at my 5lb free weights - we all have to start somewhere. i'm joining the gym today and then i'll just go by what my trainer says about how much cardio to do. i'll do the classes to make the time pass if i need to do 30+ min.

[stewart3860]

If you are looking to build muscle, doing 30-40 mins of cardio at the most is good. Doing more than that will force your body to use your muscle, not your fat to fuel the exercise. On another note about cardio, if you do high intensity for a short period of time (doesn't have to be interval) you will burn more calories after your workout than you would if you did moderate or low intensity for a longer period of time.

Have a great day pacifcgrl!

[pacificgrl]

If you are looking to build muscle, doing 30-40 mins of cardio at the most is good. Doing more than that will force your body to use your muscle, not your fat to fuel the exercise. On another note about cardio, if you do high intensity for a short period of time (doesn't have to be interval) you will burn more calories after your workout than you would if you did moderate or low intensity for a longer period of time.

Have a great day pacifcgrl!

yep but i don't think i'd get to that level of cardio honestly. 25 minutes of the dreadmill was enough for me -> i joined the gym today. spin and boxing can distract me through a cardio session.

deltoids. i realize that i'll have reached my goal when i'm at 14% with defined shoulders. i'm the weakest when it comes to side and front raise exercises but i'm going to work on that.

[Mo_ria]

Luckily, shoulders usually pop out pretty quickly compared to let's say, quads. I think that's a very good goal :)
Hey, my new journal is over in the fat loss section with Miss Stewart---come by and visit!
Hope you have a great weekend...
Mo

[pacificgrl]

Luckily, shoulders usually pop out pretty quickly compared to let's say, quads.
Mo

that is good news.

went to my new gym and i started today with side and front lateral raises. i had to use the 5lb free weights for a few reps and then switch to 2.5lb. for some of the chest exercises the 5lb free weights were too light but 7.5 was too heavy. all of the isolated exercises are a lot more challenging for me than compound ones.

did bench tips, tricep pullbacks, and a few ab exercises. i'm pathetic at push ups.

there were two girls in the weights area that were about my size or smaller lifting heavy (compared to me). very cool to see since i'd rather not build more mass.

cardio tomorrow - i'll do 25-35 minutes. i cannot wait to get back into boxing!

[stewart3860]

for some of the chest exercises the 5lb free weights were too light but 7.5 was too heavy. all of the isolated exercises are a lot more challenging for me than compound ones.


I hate that. It's so frusterating!
I'm awful at pushups too. Ugh! I hate them.

[jaim91]

spin and boxing can distract me through a cardio session.


SPINNING!!!! YAYUH BUDDY!




went to my new gym and i started today with side and front lateral raises. i had to use the 5lb free weights for a few reps and then switch to 2.5lb. for some of the chest exercises the 5lb free weights were too light but 7.5 was too heavy. all of the isolated exercises are a lot more challenging for me than compound ones.

very cool to see since i'd rather not build more mass.



5 lbs yo....AWESOME!!! And don't think of it in terms of just being "mass"; think "muscle" ;)


I hate that. It's so frusterating!
I'm awful at pushups too. Ugh! I hate them.

Start with simple progressions:

1) "Girl" pushups -->
2) Upper body elevated http://i150.photobucket.com/albums/s105/jaim91/bodyweight-exercise-15.gif -->
3) Pushups -->
4) Lowerbody elevated http://i150.photobucket.com/albums/s105/jaim91/pushups.jpg

[pacificgrl]

once again jaim saves the day. thx lady - i'm definitely going to test those out. i do have to remember that it's muscle not mass that i'm building but if i weigh more, can't fit into my jeans, and the tape measure shows an increase than some portion of the 3-4lbs i've gained has been fat.

how do i insert HTML into my posts? i want to add in funky fonts fo' sure.

today's workout:
35 minutes jog on treadmill

food:
i've been eating 1800-2000 calories on keto with practically no cardio. sooo, with my goal of 12-14% BF, i'm lowering the cals. i've got to move this journal from keto to the women's log section since i'm cycling in and out of keto at the moment trying to find my balance. it was fun to see what would happen if i ate pats of butter. : )

OH and i'm going to make a collage today in photoshop of inspiration photos.

[jaim91]

once again jaim saves the day. thx lady - i'm definitely going to test those out.

Go to photobucket and copy the link they give you :)

The pics are a little misleading because of the spacing. The pic of the guy is NOT girl pushups (where you're on all fours). The guy is doing upper body elevated and the girl is doing lower body elevated

P.S. Don't eat pats of butter...ick yo!

[Mo_ria]

Make sure you let us know when you decide to move so I can keep reading your journal!
And don't eat any pats of butter on the way... ;)
Mo

[pacificgrl]

Make sure you let us know when you decide to move so I can keep reading your journal!
And don't eat any pats of butter on the way... ;)
Mo

i certainly will. "all things fit" part deux coming soon to the women's journal section. my stash of butter has been given to my boyfriend for injestion. ; )

today's workout, 3x10:
legs, back, bi's
walking lunges - 5lb (sets of 20)
leg curl - 30lbs
leg press- 100 or 120...
inner/outer hip - 10lbs (with an ankle strap thing...)
lat pulldown - 35lbs?
one arm rows - 12.5lbs
concentration curls 7.5
bicep curls 7.5 (sets of 8 on these)
+ abs

talking to a trainer tonight! i'm sooo excited. i'm not sure what he'll suggest but here's the rest of the week as i've planned it:
tues - cardio, 35 min
wed - lift a.m., p.m. cardio
thurs - cardio, 35 min
fri - lift a.m.
sat - rest
sun - lift p.m.

[jaim91]

Some inspiration for getting lean, feminine muscle courtesy of your friendly, neighbourhood bodybuilder ;)

http://i150.photobucket.com/albums/s105/jaim91/aj.jpg

Kill it with the trainer yo! Let's see those lifts go up!!!

[pacificgrl]

ah! that rocks. beats my photo collage by a landslide (maybe bc my photoshop skills aren't up to par but who knows).

i'm so ready to go up on all levels. really. holding the 15lb free weight with one hand is enough for me... can't imagine having to curl with it at this point. HOWEVER i can definitely complete 10 reps of most exercises. there's DOMS following each workout but it's possible that's coming from 60% effort... hmm.

i'll check in later with a report about the trainer. fingers crossed.

[pacificgrl]

do you ever have those cardio days when you're trying to count your walk to and from the gym as part of the 30 minutes you planned to do at the gym? that's the biggest scheme in the book.

i didn't do that today - it was a solid 37 minutes on the treadmill with lots of 80's pop music videos (rick james, tiffany, and bowie, gotta love those guys...)

last night i signed up for nutrition and training counsel. i'm looking forward to getting started. right now i'm watching cals rather than macros but i don't feel as satiated as i have hitting other macro breakdowns. i need a magic formula.

tomorrow is lifting.

[jaim91]

now i'm watching cals rather than macros but i don't feel as satiated as i have hitting other macro breakdowns. i need a magic formula.



*cough* lifestyle cut diet *cough* ;)

I got yer back!

[pacificgrl]

*cough* lifestyle cut diet *cough* ;)

I got yer back!

the only thing that turned my day around was 55/41/4 (f/p/c). is that the cut diet tho? i suppose that's why you're the scivation transformation of the week and i'm not. i'm headed there - i'm pretty sure my good counsel is a sci. affiliate too.

[jaim91]

- i'm pretty sure my good counsel is a sci. affiliate too.

Who is it?

[pacificgrl]

Who is it?

i sent you a PM.

oh, and quick q for you. in this link:http://www.cutdiet.com/cdforwomen.htm
it doesn't look like the ratios are 55/45/5 (f/p/c). just curious if it's ok to supplement with more fats and make it more like keto.

[jaim91]

i sent you a PM.

oh, and quick q for you. in this link:http://www.cutdiet.com/cdforwomen.htm
it doesn't look like the ratios are 55/45/5 (f/p/c). just curious if it's ok to supplement with more fats and make it more like keto.

Hey hun,

The cut diet is more for people getting ready for a comp.

Take a look at the lifestyle cut diet where you can tailor it to your needs http://www.bodybuilding.com/fun/docs/2007/lifestylecutdiet.pdf

[pacificgrl]

Hey hun,

The cut diet is more for people getting ready for a comp.

Take a look at the lifestyle cut diet where you can tailor it to your needs http://www.bodybuilding.com/fun/docs/2007/lifestylecutdiet.pdf

ahh i see. that's more like 30-40g of fat daily for someone under 150. got it.

[stewart3860]

Booo!!!

[jaim91]

Booo!!!

You can still get ripped on it though. Like, you can go from >20% - ->15 on the lifestyle cut diet, then, when you're ready for a show...go on the REAL cut diet.

[stewart3860]

You can still get ripped on it though. Like, you can go from >20% - ->15 on the lifestyle cut diet, then, when you're ready for a show...go on the REAL cut diet.

what's the REAL cut diet? (sorry to hjiack)

p.s. I meant booo as in BOOOO...i scared you

[jaim91]

what's the REAL cut diet? (sorry to hjiack)

p.s. I meant booo as in BOOOO...i scared you

The real cut diet is "Eat EXACTLY this food at EXACTLY this time and take THESE supplements NOW and do THIS and THIS and THIS PERFECTLY!"

But all in a friendly, nice, good way ;)

[pacificgrl]

The real cut diet is "Eat EXACTLY this food at EXACTLY this time and take THESE supplements NOW and do THIS and THIS and THIS PERFECTLY!"

But all in a friendly, nice, good way ;)

fun times! i'm glad you guys are chattin' in my journal. i was curious about the difference tween the two.

refeed last night was a lil' bit of heaven. today i've got an upper body workout planned. i learned something new today - what i want might fall under "strength training" rather than weight lifting. is it possible that i need to build that muscle and endurance up before i work on isolating the muscle groups? i think you can still lose fat with strength training right?

[jaim91]

is it possible that i need to build that muscle and endurance up before i work on isolating the muscle groups? i think you can still lose fat with strength training right?

First question: I think you need to develop a strong base/foundation of strength before you work on toning and details and etching stiations into your muscles :)

Second question: Hellls ya sista! It's called LEAN BODY MASS (lbm). You can put on muscle/weight and lose bodyfat.

[pacificgrl]

First question: I think you need to develop a strong base/foundation of strength before you work on toning and details and etching stiations into your muscles :)

Second question: Hellls ya sista! It's called LEAN BODY MASS (lbm). You can put on muscle/weight and lose bodyfat.

definitely... the original plan he had me working on was very specific but i'm going to start on building a base first.

[pacificgrl]

fitness:
yesterday's workout didn't happen but i learned that if i'm going to work out after work i must bring my stuff to work and not stop home.

today was 20min HIIT and tomorrow i'll lift. i checked out the assisted pull-up and dip machine before i left the gym. i had to use 90lbs for the pull-ups and 80 or so for the dips. i'll figure out a way to work that awesome thing my next upper body workout.

food:
food was amazing yesterday and i lost a bit on my hips. i wonder if that's bc of the carb-up or what. i'm hosting thanksgiving and i'm glad bc it will fall on a carb-up day and i know what i can prepare myself. i'm already planning on giving the leftovers that my guests bring to the neighbors. : )

i'll be migrating to the fat loss or women's fitness journals sometime soon just to warn my readers if there are any. : )

[jaim91]

i'll be migrating to the fat loss or women's fitness journals sometime soon just to warn my readers if there are any. : )

Hook a sister up with the link!

P.S. Why no keto anymore?

[pacificgrl]

P.S. Why no keto anymore?

a little birdie, who's in good shape, suggested trying more protein than fats.

[pacificgrl]

i'm at 101.8 and i'm discouraged bc my jeans are so ffreakiiing tight. i took some progress pics and there's been no change over the past three weeks. ahhhh.

i'm sooo ready to go back to higher carbs lower fats but i'm pretty sure my energy levels are way better on higher protein, mod fats, low carb. i need to work hard at the gym and wait this one out.

[jaim91]

a little birdie, who's in good shape, suggested trying more protein than fats.

;) <3


i'm at 101.8 and i'm discouraged bc my jeans are so ffreakiiing tight. i took some progress pics and there's been no change over the past three weeks. ahhhh.

i'm sooo ready to go back to higher carbs lower fats but i'm pretty sure my energy levels are way better on higher protein, mod fats, low carb. i need to work hard at the gym and wait this one out.

What did Layne say? Remeber, he's got a bunch of successful trainees under his belt :) It took me 6 (!!) to see a difference on my body shape. Don't get discouraged hun. Keep your head up!

[pacificgrl]

;) <3



What did Layne say? Remeber, he's got a bunch of successful trainees under his belt :) It took me 6 (!!) to see a difference on my body shape. Don't get discouraged hun. Keep your head up!

yep. i sent layne pics this morning and he's awesome so i'm sure he'll have some feedback for me.

fitness:
HIIT 20 minutes
food:56/36/8.. a little off but I'm going to see what my trainer says.

[pacificgrl]

i posted new pics in my bodyspace. my eyes are totally wonky. is there a difference?? + or - ? nada?

[stewart3860]

i posted new pics in my bodyspace. my eyes are totally wonky. is there a difference?? + or - ? nada?

heading over to check it out now...

[pacificgrl]

heading over to check it out now...

aww thx chica. def let me know your thoughts...

[stewart3860]

Hey girl!

You look like you have gotten smaller. And by that I mean, you look like you have gained muscle and lost fat. I remember you mentioned that your weight is higher now, but it looks like the gained weight must be muscle.

Awesome Job!!! :D

[jaim91]

Dude...you Have The Tiniest Waist Ever!

Ever!!!! :)

P.S. Bump to what stewart said ;)

[pacificgrl]

Dude...you Have The Tiniest Waist Ever!

Ever!!!! :)

P.S. Bump to what stewart said ;)


thanks girls.

[pacificgrl]

fitness
i've been lifting the past two days (upper yesterday, lower today). calf raises, leg extensions, curls, deadlifts and squats. i used a squat contraption for my calf raises and i dont even need plates. the pressure on my shoulders was too much and i switched to a weighted 24lb bar on the 3rd set.

tomorrow is a rest day but i'm one session of HIIT short for the week so i'll plug that in.

food
macros intact. customizing food in fitday is the way to go. i've been totally enjoying the teensy bit of grapefruit lately and using way too much salt. my carb-up was supposed to fall on a leg day (and it's actually been 7 days) but i'm delaying the refeed so i can enjoy pumpkin and dairy at thanksgiving dinner. my food is all planned for tomorrow since i'm the one hosting. i don't really believe in calling meals "cheats." i've logged it all into fitday to get the macros straight.

happy holidays everyone!

[jked4life]

Here to add some Testosterone!


I've been reading and checked out your profile, ect. You are doing a great job.


Don't know if you want my point of view(gonna give it anyways), but I would do some hard lifting to put on some muscle. Its going to raise your metabolism, make you look harder and ultimately take you where you want to be.

You have an excellent base, but IMO, more muscle mass would be the way to go. If you need help with a split, I'd be happy to assist.

Suggestion, talk to "Littlechick". She started out about your size and made an excellent transformation to become a winner in a fitness comp. She's good people too.

[pacificgrl]

Here to add some Testosterone!


I've been reading and checked out your profile, ect. You are doing a great job.


Don't know if you want my point of view(gonna give it anyways), but I would do some hard lifting to put on some muscle. Its going to raise your metabolism, make you look harder and ultimately take you where you want to be.

You have an excellent base, but IMO, more muscle mass would be the way to go. If you need help with a split, I'd be happy to assist.

Suggestion, talk to "Littlechick". She started out about your size and made an excellent transformation to become a winner in a fitness comp. She's good people too.


wow, thanks so much for your input. i'm all about raising my metabolism and adding muscle definition. i'm lifting pretty heavy (for me) at least. i'd be lying if i said my legs didn't feel like jello leaving the gym or sore after doing 30 squats (with a measely 9lb weighted bar). i'm doing about 3x8-12 reps on most exercises.

i'll have to look her up that little chick!

[jked4life]

wow, thanks so much for your input. i'm all about raising my metabolism and adding muscle definition. i'm lifting pretty heavy (for me) at least. i'd be lying if i said my legs didn't feel like jello leaving the gym or sore after doing 30 squats (with a measely 9lb weighted bar). i'm doing about 3x8-12 reps on most exercises.

i'll have to look her up that little chick!

Anytime.

The thing about muscle definition is you are gonna have to add some mass and gain some weight. Then, with some keto, you can burn some fat to appear more "defined".

For the physique you want, you're probably gonna have to be at a bodyweight of 110-115 or so.


To get there, you probably are going to want to do the opposite of what "makes sense". You want to do lower rep work and increase the weight on your exercises consistently.

Littlechick is a friend of mine and she's been real successful. She started out at 5'2 101 lbs. I think she's about 115 lbs in the offseason and about 110 stage weight. The thing is, even at the higher bodyweight she appears to be much "leaner" then she was before. She gained muscle and revved up her metabolism.

Here's her bodyspace:
http://bodyspace.bodybuilding.com/littlechick/

[phabphour20]

Happy Thanksgiving to you and your family too!

Enjoy the time with friends and family!

-PP

[jaim91]

but I would do some hard lifting to put on some muscle.

I feel like someone else said that too...hmmm :rolleyes:

KEEP UP THE AWESOME WORK.

And you best be downing at least 1 whole turkey tomorrow! :)

[jked4life]

I feel like someone else said that too...hmmm :rolleyes:

KEEP UP THE AWESOME WORK.

And you best be downing at least 1 whole turkey tomorrow! :)

Doesn't mean I can't too. :D

Sometimes people need to keep hearing things (thats what my wife says :p)

Have a good Turkey Day everyone !!!!!!!

[pacificgrl]

Anytime.

The thing about muscle definition is you are gonna have to add some mass and gain some weight. Then, with some keto, you can burn some fat to appear more "defined".

For the physique you want, you're probably gonna have to be at a bodyweight of 110-115 or so.


To get there, you probably are going to want to do the opposite of what "makes sense". You want to do lower rep work and increase the weight on your exercises consistently.

Littlechick is a friend of mine and she's been real successful. She started out at 5'2 101 lbs. I think she's about 115 lbs in the offseason and about 110 stage weight. The thing is, even at the higher bodyweight she appears to be much "leaner" then she was before. She gained muscle and revved up her metabolism.

Here's her bodyspace:
http://bodyspace.bodybuilding.com/littlechick/

i know, i know i can't believe staying under 100lbs forever will be possible if i'm serious about obtaining the physique i want let alone being a healthy adult female. i'm maturing - over the scale and on to the calipers! ; )

thx for the link to little chick. she's really got an excellent build. i don't have any dreams of doing comps but she probably has some great experience to share.

good tips. i'm keeping track of each workout- reps, weights, etc- in a notebook at the gym to make sure i'm increasing. is DOMS a sure signal that i've challenged myself during a workout?

[pacificgrl]

I feel like someone else said that too...hmmm :rolleyes:

KEEP UP THE AWESOME WORK.

And you best be downing at least 1 whole turkey tomorrow! :)

jaim knows. right now he has me so that my reps are generally in the 8-12 range and i'm only working one set to failure on hypertrophy days (stopping 2 short on the other two sets).

i've got to stop being so quiet on your journal. is it true you've got veins? ; )

there will be plenty of turkey for leftovers on friday bc it doesn't fit my macros being a high carb day today. don't fret- i'm licking my pumpkin/squash bowl.

[jaim91]

i know, i know i can't believe staying under 100lbs forever will be possible if i'm serious about obtaining the physique i want let alone being a healthy adult female. i'm maturing - over the scale and on to the calipers! ; )

What a great, healthy, mature attitude. WELL DONE!!!




i've got to stop being so quiet on your journal. is it true you've got veins? ; )


Ya, feel free to yell all over my journal :) I have some forearm veins, but the quad,ab and shoulder veins are a few bf% away ;).

P.S. Doms are good.

[stewart3860]

Hey girl!

Glad to hear you are moving away from the scale. Because:

SCALE = ASS

That is all.

P.S Have a great thanksgiving!

[jked4life]

i know, i know i can't believe staying under 100lbs forever will be possible if i'm serious about obtaining the physique i want let alone being a healthy adult female. i'm maturing - over the scale and on to the calipers! ; )

thx for the link to little chick. she's really got an excellent build. i don't have any dreams of doing comps but she probably has some great experience to share.

good tips. i'm keeping track of each workout- reps, weights, etc- in a notebook at the gym to make sure i'm increasing. is DOMS a sure signal that i've challenged myself during a workout?

Excellent!

Yeah, even if you don't want to compete its good to know what they do.



there will be plenty of turkey for leftovers on friday bc it doesn't fit my macros being a high carb day today. don't fret- i'm licking my pumpkin/squash bowl.

There is no such thing as macro's on Thanksgiving. Take a day off and be a normal person. Dieting can resume tomorrow.


What a great, healthy, mature attitude. WELL DONE!!!


Ya, feel free to yell all over my journal :) I have some forearm veins, but the quad,ab and shoulder veins are a few bf% away ;).

P.S. Doms are good.

X 2, like the attitude.

BTW, you got veins? Very nice! :)

Now I just need some :(


Hey girl!

Glad to hear you are moving away from the scale. Because:

SCALE = ASS

That is all.

P.S Have a great thanksgiving!

Yep. Scales are ****....

Completely useless.

I tell people I weigh 250 and they look at me like like I have a hole in my head. "there's no way you weigh that much, you're so thin"... :rolleyes:

[pacificgrl]

happy t-day, everyone!

today's workout was errr.... let's just say my arms are v weak.

today's workout
shoulder press- 10lbs
dumbbell side lats - 5lbs
cable laterals (could barely do these so did reverse flyes instead...) - 2.5lbs!! <-oh boy... someone lend me a deltoid, please!
alt dumbbell curls 10lbs
concentration curls 10lbs
skull crushers 12lb body bar
cable pressdowns 50/45/45

today's macros
the best part about not "dieting" is that i never had to worry about a "cheat." it's all yummy, nutritious food and fuel for this gal!

tomorrow's plan
tomorrow is supposed to be a rest day but i'll do HIIT to get the 2nd one in for the week and deplete after the higher carb day. one day i'll work up to doing HIIT after a lifting day but this is my first week on this workout routine.

[pacificgrl]

I tell people I weigh 250 and they look at me like like I have a hole in my head. "there's no way you weigh that much, you're so thin"... :rolleyes:

LOL... that's very funny.

[jked4life]

LOL... that's very funny.

Its true though.

Weight is irrelevant once you begin lifting weights and eating right. Its all about the calipers and the mirror.

Now, I still can only see about 4 out of 6 abs, so I could drop a little fat, but still....

Me = 2.5 Pacifgrl's, lol :p

[jaim91]

today's macros
the best part about not "dieting" is that i never had to worry about a "cheat." it's all yummy, nutritious food and fuel for this gal!


All food is anabolic. Period. :)

[pacificgrl]

fitness
i thought i would have to fight for a treadmill but the gym was completely empty! today was HIIT on the treadmill. est 1.83 miles total.
5min warm-up
15minutes of 15-20sec sprints at 7.0-8.0
rests were 30-40sec at 5.0-5.3

food
i really enjoyed higher carb dinner last night and i swear my stomach was super flat this morning. fiber works wonders. today i get to enjoy leftover turkey.

fun
hope you had a great thanksgiving. my family was over and it was absolutely wonderful.

i've got DOMS everywhere except my hands and feet. : ) going on a hike today and i think i read that cardio helps a bit with DOMS.

[stewart3860]

Hey pacificgrl!

Congrats on the DOMS!! I love getting that. I know, I know, I am a loser...lol.

Yes, fiber is your friend...only if you get too much...you'll be in trouble...hahaha.

I'm not sure if cardio will help DOMS, but I hope the hike does you some good.

have a great day!

[pacificgrl]

fitness:
today was an upper body power routine. i'm definitely getting much stronger. i wrote down the weights compared to last week's routine. i didn't increased on the weight of the dumbbell curls but i only did a set of 6 and 8 last wk and this week i could do 8 and 10.

i've got shin splints from yesterday's HIIT. i've worked out 8 days straight (w/o a rest) so i'm going to take my 1st real rest day on monday.

food:
baked some tilapia. i get the impression it's like egg white's (the official food of bb's) since it's so low in sodium, calories, fat but high in protein.

fun:
off to shop today so i can something to wear to the a play tonight. it's gotten super cold and i'm not prepared- layering tank tops doesn't get me very far. i've built muscle and my jeans don't fit so it's time to step out of the lycra pants and get new jeans.

[stewart3860]

I've never tried tilapia, but I've heard it's good for you. With macros like that, I don't see why not :)

ouch! I have never had a shin splint, but I get muscle spasms in my calf. It will be nice to have a rest day tomorrow! hurray!

YAY FOR NEW JEANS!

[jaim91]

1) Shin splints are a wastebasket term. They could be one of three things: Pain on tibialis anterior (anterior-lateral part of the leg), pain on tibialis posterior (posterior-medial part of the leg) or patellar tendonitis. If it gets bad, I would go to a doctor or walk-in clinic so he/she can diagnose you properly and you can fix the problem (same goes for you stewart ;))

2) YAY FOR INCREASING REPS! It's not only about increase lbs, increasing reps and sets are just as good!

3) Tilapia and orange roughy are the fish of chocie (but you also need some salmon for the healthy EFAs)

[pacificgrl]

fitness
today was a lower body- squats, leg extensions, calf raises, increased weights on all accounts except for the leg extensions but i did more reps than before. something about that exercise puts me on the verge of puking. and i'm breathing. i swear.

food
i'm a drama queen and yesterday i almost starved. i had eaten plenty but it prompted me to go through fitday and customized my regular foods (i had only done this a bit before) and it turns out (give or take human error), i'm eating about 50-60cals less than i thought, 5g's less fat, 5-10 more carbs. interesting... starving yesterday was worth it - my stomach was super duper flat this morning. i'm only half kidding bc my stomach definitely shrunk.

fun
finally got jeans! levi's baby. forget about paige, r&r, citizens, j brand, ag... good old tried and true. i also got awesome black leather boots, a book to record my workouts, a scarf/mitten set, and awesome hand cream. i'm just so happy to have jeans. i think they're the same size they were last time i tried on levi's in the summer.

[pacificgrl]

1) Shin splints are a wastebasket term. They could be one of three things: Pain on tibialis anterior (anterior-lateral part of the leg), pain on tibialis posterior (posterior-medial part of the leg) or patellar tendonitis. If it gets bad, I would go to a doctor or walk-in clinic so he/she can diagnose you properly and you can fix the problem (same goes for you stewart ;))

2) YAY FOR INCREASING REPS! It's not only about increase lbs, increasing reps and sets are just as good!

3) Tilapia and orange roughy are the fish of chocie (but you also need some salmon for the healthy EFAs)

1- will do. i put arnica gel on them this morning bc it was hurting to walk on a flat surface. : ( what machines do you use for HIIT? the bike?

2- great to know! i did the same thing on my extensions today. 65lbs but i didn't hit failure until 9 reps on the second set (vs 6 the last time)

3- tilapia is yummy stuff but didn't cut it bc of the EFA's like you said. i was freaking starving yesterday. today i had it on my plate, had some and then swapped it out for sardines. yuuummmy oils and goodness! what's on your plate these days?

[pacificgrl]

I've never tried tilapia, but I've heard it's good for you. With macros like that, I don't see why not :)

ouch! I have never had a shin splint, but I get muscle spasms in my calf. It will be nice to have a rest day tomorrow! hurray!

YAY FOR NEW JEANS!

tilapia is yum but as i discovered it felt me too hungry bc it's so low fat.
thx for the sympathy.
shopping was only semi-traumatic (fitting room lighting could lead a person to suicide). the new jeans rock.

[jaim91]

1- will do. i put arnica gel on them this morning bc it was hurting to walk on a flat surface. : ( what machines do you use for HIIT? the bike??

Always bike. I was never a runner. Sometimes I use the elliptical and take the resistance up to 50 out of 100 with the incline at 5 for 1 minute then bring it back down for 1.5 minutes


3- tilapia is yummy stuff but didn't cut it bc of the EFA's like you said. i was freaking starving yesterday. today i had it on my plate, had some and then swapped it out for sardines. yuuummmy oils and goodness! what's on your plate these days?

Why did you starve yesterday? NO GOOD! :(

On my plate...whatever Scivation gives me ;) Tilapia, egg whites, tuna, bison, chicken...the usual bodybuilding boring...

[Kaetli]

Thought I would stop in and say thanks for vistiting my journal... what's up with you calling yourself a newbie? You've been around longer than I have. :) if you want the secret of color just reply to this post, all the coding will show up in the quote

Check out the link for more colors. http://en.wikipedia.org/wiki/Web_colors#X11_color_names

[pacificgrl]

Thought I would stop in and say thanks for vistiting my journal... what's up with you calling yourself a newbie? You've been around longer than I have. :) if you want the secret of color just reply to this post, all the coding will show up in the quote

Check out the link for more colors. http://en.wikipedia.org/wiki/Web_colors#X11_color_names


ahh, brilliant. and thx for making my journal look vibrant!

time does fly. i joined in '05 but i didn't post until october of this yr. i hope i'll have the hot body/progress pics to show for all the time i spend on here.

[pacificgrl]

Always bike. I was never a runner. Sometimes I use the elliptical and take the resistance up to 50 out of 100 with the incline at 5 for 1 minute then bring it back down for 1.5 minutes



Why did you starve yesterday? NO GOOD! :(

On my plate...whatever Scivation gives me ;) Tilapia, egg whites, tuna, bison, chicken...the usual bodybuilding boring...

i'm going to give the bike a try but there are also some very intense cardio/ellipitical machines that might be more my speed. i find a 0 resistance a challenge and i get bored : (

the tilapia just didn't fill me up like i thought it would.. i asked the big guy if i should add fat or protein or something but he said to leave it as is. i've only been following his food suggestions for 1 1/2wks so i'm probably adjusting.

i bet you lick your plate. ; )

[Mo_ria]

i know, i know i can't believe staying under 100lbs forever will be possible if i'm serious about obtaining the physique i want let alone being a healthy adult female. i'm maturing - over the scale and on to the calipers! ; )



I am really proud of you for writing that! I think you're doing great, chica! Keep up the awesome work!

Mmmmm, tilapia...favorite diet food of Phil Heath, my favorite newbie bodybuilding pro...maybe you can put some flax oil on your veggies so you could feel a little more full? I am going to try pesto tilapia and roasted red pepper/eggplant tapenade tilapia this week. The thought of more lemon and Spike makes me sort of want to scream... ;)

[pacificgrl]

fitness
NADA. rest day. tomorrow is back and chest routine. i bought a new notebook to keep track of my numbers. iPod fully charged.

food
yummy meals today but i'm doing cartwheels thinking of my carb-up on wednesday. yuuumeeeee.

fun
errr... not much on a monday. i'm going to start a novel that's been on my shelf for a few years.

[pacificgrl]

I am really proud of you for writing that! I think you're doing great, chica! Keep up the awesome work!

Mmmmm, tilapia...favorite diet food of Phil Heath, my favorite newbie bodybuilding pro...maybe you can put some flax oil on your veggies so you could feel a little more full? I am going to try pesto tilapia and roasted red pepper/eggplant tapenade tilapia this week. The thought of more lemon and Spike makes me sort of want to scream... ;)

i'm blushing. i'm glad i'm having more moments like these. i'm going to weigh in on dec 1st. i'm not sure if the measurements i took in early october were accurate but i've lost about 2" on my waist. it will be interesting to see what the scale says.

name dropping BBers- i love it. i added olive oil to the tilapia. do you find fats that are naturally occuring in a food to be more filling than added fats? i.e., salmon vs. tilapia w.added oil?

how was your holiday?

[Mo_ria]

i'm blushing. i'm glad i'm having more moments like these. i'm going to weigh in on dec 1st. i'm not sure if the measurements i took in early october were accurate but i've lost about 2" on my waist. it will be interesting to see what the scale says.

name dropping BBers- i love it. i added olive oil to the tilapia. do you find fats that are naturally occuring in a food to be more filling than added fats? i.e., salmon vs. tilapia w.added oil?

how was your holiday?

You know, that's a really good question. Now that I think about it, I always felt more full after salmon than tilapia even with the tablespoon of oil added to my salad or steamed veggies...I was on a salmon rampage for like 2 years. I ate it sometimes twice a day, couldn't get enough. Now I am on a buffalo rampage...
2" gone around your waist is great progress! Are you feeling stronger with adding more carbs back into your regimen?

[stewart3860]

i'm blushing. i'm glad i'm having more moments like these. i'm going to weigh in on dec 1st. i'm not sure if the measurements i took in early october were accurate but i've lost about 2" on my waist. it will be interesting to see what the scale says.




Hurray for inches lost! You've been working really hard and you are making really great progress. Keep it up!

[jaim91]

Hurray for inches lost! You've been working really hard and you are making really great progress. Keep it up!

x8!!!

AWESOME ATTITUDE! AWESOME PROGRESS! AWESOME YOU!!!

Keep up the fantabulous work :)

[pacificgrl]

fitness
i posted a few progress pics. do you see that bump? no, silly not the one on my lower abdomen but the one on my arms? it's the beginnings of a beautiful bicep, folks!

today was chest and back- incline dumbbell press, flat chest press, machine rows, bent over back rows, lat pulldowns. i definitely need to rest more in between reps. i'm increasing the weights and not giving myself enough to recoup in between and failing a hair too early.

tomorrow is legs.

food
countdown to the carb-up. instead of a bit of added fat dinner, i include a smudge more to breakfast. macros will be the same for the day and will taper off as the day goes on. i wanted to start of the day feeling very satiated.

fun
it's unusually warm and i'd love to take a walk after work. maybe i'll read past page 1 of this book or finally watch that netflix dvd i've had for 6 mths now.

[pacificgrl]

You know, that's a really good question. Now that I think about it, I always felt more full after salmon than tilapia even with the tablespoon of oil added to my salad or steamed veggies...I was on a salmon rampage for like 2 years. I ate it sometimes twice a day, couldn't get enough. Now I am on a buffalo rampage...
2" gone around your waist is great progress! Are you feeling stronger with adding more carbs back into your regimen?

for comparision i'd like to experiment for a day w/eating slightly fattier meats as my fat source and not adding fat. truth is i prefer white meat and i'd have nothing to coat my veg. buffalo - love it! i used to get ostrich from whole foods and then they stopped carrying it.

speaking of fats, what's your preferred EVOO? i discovered olive oils from greek koroneiki olives are totally yum bc they're very fresh and green. i don't like oils w/the hit of pepper to them. i have a bottle of WH's 365 on my counter right now but i might swap it for a bottle from spain (which i read produces olive oils that are fresh and green the way i like).

thx for the encouragement. : )

you know, it's such a small difference of carbs that my energy is pretty much the same. i early nearly double the carbs during carb-ups but i've learned to not do quite as much fructose so i don't feel the sugar surge.

[jaim91]

Biceps are shoulders are coming in nicely.

Chest could use a little more depth. But your pics are great!

P.S. Try picking up some buffalo/bison at whole foods.
P.P.S. Most GNCs carry ostrich jerky with very little fat and no carbs.

[stewart3860]

I just looked at your updated pics, and the one where you put yourself side by side shows such a difference in your stomach.

WHAT BUMP ARE YOU TALKING ABOUT? are we looking at the same pictures?

You look really great. :)

[jaim91]

[QUOTE=stewart3860;100574541]
WHAT BUMP ARE YOU TALKING ABOUT? are we looking at the same pictures?

[QUOTE]

She's talking about her biceps being the bump, not her stomach, lol

[pacificgrl]

I just looked at your updated pics, and the one where you put yourself side by side shows such a difference in your stomach.

WHAT BUMP ARE YOU TALKING ABOUT? are we looking at the same pictures?

You look really great. :)

stewart- LOL...jaim is right- i was pointing to my bicep! in the comparision shot, i look totally bloated back in oct.

jaim - love chest exercises for some reason. what does having "more depth" mean? surely not cleavage ; )

i've got a freezer filled with fish but i'm craving me some bison. will get to whole foods.

[jaim91]

jaim - love chest exercises for some reason. what does having "more depth" mean? surely not cleavage ; )



Hun I'm a bodybuilder, not a model. I don't care about cleavage...I care about PECS!

There's width and there's depth. It's hard to make your chest wide unles every press you do is with a wide vs. a neutral or narrow grip and you go super heavy. But in general, women can't can't "wide" chests.

However, you get chest depth by getting your chest thicker. That means lifting some heavy poundages.

P.S. Deep pec muscles will give the appearance of cleavage ;)

[pacificgrl]

fitness
super strong leg day. don't ever let me forget that i need to lift heavy and rest in between sets. i felt awesome during and at the end of the workout.
some PB's:
Leg curls - 1 set at 40lbs and 2 sets at 35 (up from 30lbs)
Press - 160lbs
Deadlifts - up to 20lbs from 12lbs, a few extra at 30lbs
Seated calf raises - up to 10lbs (wow, i was wimping out on these before)

tomorrow is HIIT. i have to give the treadmill a break but what's a fun alternative? ellipitical? i have a "thing" against the bike.

food
yum yum yum today is a higher carb day. to keep the fats low and get in my protein, i hunted down some 0% cottage cheese. (i felt like a real BBer)

fun
the book is great. gossip girl is my new guilty pleasure and that's on tonight. how lame do i feel look forward to TV?

[pacificgrl]

However, you get chest depth by getting your chest thicker. That means lifting some heavy poundages.

P.S. Deep pec muscles will give the appearance of cleavage ;)

must. build. pecs.

[girl81]

Love the bump; good work. :)

[pacificgrl]

fitness
double whammy. finished HIIT this morning on the arc traininer. i used resistance of 5-7 on sprints; 17 on rests and i didn't feel like it got my heart rate nearly as high as the treadmill. i went on the bike afterwards just for comparision and it was easier to get my heart rate up. tomorrow i'll try out the stair stepper or mill.

later today i'm doing shoulders and arms. the illustrated version of the routine is drawn in my notebook bc most of the exercises i'm not familiar with - i.e., preacher curls, skull crushers, etc.

this morning the aches reminded me that i worked my back on tuesday. : )

food
carbs are mood-altering for me. i was a complete chatty cathy after a carb-filled dinner leading my boyfriend to ask for the crazy glue to seal my mouth closed. we both were amused - i couldn't shut up.

my favorite bottle of EVOO is empty. love this stuff.
http://www.terramedi.com/images/product-oil.jpg

fun
bought tickets for a play this w/e. all that's on my mind is the gym and work at the mo'.

[pacificgrl]

Love the bump; good work. :)

yeah, it's a lil' guy... for now. how are you?

[jaim91]

tomorrow is HIIT. i have to give the treadmill a break but what's a fun alternative? ellipitical? i have a "thing" against the bike.

Forget hiit yo. You wanna be hardcore? Go for incline walking on a treadmill with a weighted knapsack :) Trust.

Or, go for the stairmaster or step master


food
yum yum yum today is a higher carb day. to keep the fats low and get in my protein, i hunted down some 0% cottage cheese. (i felt like a real BBer).

KK, try not to love me too much for this one (cuz I'm already taken ;)), but add some Walden Farms sugar free maple syrup or strawberry sauce or chocolate sauce...HEAVEN!


yeah, it's a lil' guy... for now.

That's what Jay Cutler said when he was in his early 20s ;)

[pacificgrl]

fitness
yesterday was arms and shoulders. it was my first time doing skull crushers (15lb bar) and preacher curls (7.5lb) so i was timid BUT i'm psyched bc i'm nearing 12.5lb on those dumbbell curls. i'm not sure i did the reverse flyes correctly - i had to use a 2.5lb bc they were hard.

this morning completed week 2! HIIT this a.m. and this machine single handedly kicked my butt this morning. rests were at level 5-6, sprints at 12-15 then 5 min cool down on the bike:
http://www.healthstylesexercise.com/catalog/images/1556_Stairmaster_7000PT_Mod.jpg

food
added some sardines in the eve to give a bit more yummy fat bc i felt like i needed it working out 2x in a day. i don't want to defeat the purpose of the extra exercise tho! eating out on saturday night so i'm going to eat in tonight.

fun
it's friday! what are your plans?

[pacificgrl]

Forget hiit yo. You wanna be hardcore? Go for incline walking on a treadmill with a weighted knapsack :) Trust.

Or, go for the stairmaster or step master

That's what Jay Cutler said when he was in his early 20s ;)

took your suggestion (see above). imagine using a weighted backpack on that thing?! can u say heart attack? looooved it.

don't know jay cutler but i'll assume his body fat is in the single digits and he's ripped.

[jaim91]

Jay Cutler

http://i167.photobucket.com/albums/u128/The_BebopKid/Cutler.jpg

[pacificgrl]

wow. there is nothing little about that guy's biceps now.

[stewart3860]

dammit! jaim beat me to it....

here it is anyway...

[pacificgrl]

dammit! jaim beat me to it....

here it is anyway...

thx stewart. now i really get the idea!

[jaim91]

wow. there is nothing little about that guy's biceps now.

Well, that's why he's 2x Mr. Olympia and you're not (yet....) ;)

[Mo_ria]

Jay Cutler shops at my Whole Foods and goes to my chiro. The first time I saw him in person I almost hyperventilated, I am a total freak. You should have seen me walking around at the Olympia Expo, I am a bb'ing stalker!

PG: that EVOO you posted the picture of is really yummy! I have a bunch of them that I like, but I have this fetish for flax oil and macadamia nut oil and pumpkin seed oil, so I hardly ever use EVOO anymore.

I think my extra 70# that I need to lose counts as at LEAST a weighted knapsack! ;)

[pacificgrl]

Jay Cutler shops at my Whole Foods and goes to my chiro. The first time I saw him in person I almost hyperventilated, I am a total freak. You should have seen me walking around at the Olympia Expo, I am a bb'ing stalker!

PG: that EVOO you posted the picture of is really yummy! I have a bunch of them that I like, but I have this fetish for flax oil and macadamia nut oil and pumpkin seed oil, so I hardly ever use EVOO anymore.

I think my extra 70# that I need to lose counts as at LEAST a weighted knapsack! ;)

ok now i officially feel like i've been living in a vacuum never having heard of jay cutler. that's pretty neat that you share the same chiro too.

i know you're affiliated but the 365 EVOO was a MAJOR disappointment so i repurchased the terra brand. any fave brands for the mac nut and pumpkin seed? i wonder what's in jay's shopping cart.

[pacificgrl]

fitness
workout this morning was awesome. walked a mile and then lifted. major strength and a personal best on all exercises. skullcrushers with a 20lb bar, chest flyes with 10lbs, dumbbell curls with 12.5, flat dumbbell press 12.5, 7.5 front raises, 12.5lb back rows. i don't look at the 12.5lb dumbbell with fear and dread!

i did have one of those days where i was comparing myself to every single person in the gym and thinking, 'oh, i've started to late.. i'll never get that firm physique, i don't have the genetics for it, why am i bothering" blahblahblahblahb. a whole bunch of noise!

this morning i weighed in at 100.2lbs. same body fat on the tanita as last month (17%) and my BIA says 26.0% (lowest it's been) but i was dehydrated. neither number are even near accurate really. i've got to see if my gym will test with calipers. my waist is down to 23 3/4" (a smidge less) and thighs, bust, hips are all the same.

food
i really wish the weather were warmer bc i can't tell if i need the hearty food or if i'm just in hibernation mode. plus wearing thick sweaters all the time doesn't help! dining out tonight at this restaurant. the menu has a million lean protein options.
http://www.avrany.com/images/image6_lg.jpg

fun
not sure what i'm going to do today. i had big plans to organize my closet but that doesn't exactly sound like an appealing saturday activity! i'll see after lunch.

[jaim91]

my waist is down to 23 3/4" (a smidge less) and thighs, bust, hips are all the same....


i can't tell if i need the hearty food...

I think you answered your own question ;)

Have an awesome day hun.

P.S. Hearty food for the win! :P

[pacificgrl]

I think you answered your own question ;)

Have an awesome day hun.

P.S. Hearty food for the win! :P

lunch hit the spot.
what's up for the w/e?

[jaim91]

lunch hit the spot.
what's up for the w/e?

In the library as we speak studying and making notes for Motor Learning and Skilled performance exam on the 18th...BOO!

I'd much rather be organizing your closet, lol!

[pacificgrl]

In the library as we speak studying and making notes for Motor Learning and Skilled performance exam on the 18th...BOO!

I'd much rather be organizing your closet, lol!

lol. way to get a jump start. i hope you're sipping xtend!

[pacificgrl]

fitness
today was lower body. i pushed a bit too hard on my leg extensions and hurt my knee a lil. i did make hit 80lbs though and 30lbs on my stiff leg deadlifts and calf raises, a PB on my seated calf raises for 17.5lbs.

tomorrow is HIIT and i've got a date with the stairmill.

food
dinner last night was great and it's back to canned tuna for lunch. i've got to order a case instead of running out to the grocery store. i really like this brand or crown prince. what's a good site to order a case?
http://www.thebetterhealthstore.com/images/prod/de3068433169.gif

fun
first snow of the year is here. i'm off to a play this afternoon.

[Mo_ria]

Good job, chica! I am proud, proud, proud of you for all of those PB lifts and pushing the physique envelope.
I have a date with the stepmill tonight, too...that's about the only date I've had lately! ;)
PS I love all of the little pictures you are posting---too cute!

[jaim91]

tomorrow is HIIT and i've got a date with the stairmill.
[QUOTE=Mo_ria;102267091]
I have a date with the stepmill tonight, too...that's about the only date I've had lately! ;)


Three times the charms ladies!

I just came back from an hour on that bad boy! :)

Happy Sunday!!!

[pacificgrl]

Good job, chica! I am proud, proud, proud of you for all of those PB lifts and pushing the physique envelope.
I have a date with the stepmill tonight, too...that's about the only date I've had lately! ;)
PS I love all of the little pictures you are posting---too cute!

ty for the encouragement. i always push a little harder knowing i'm gonna report back to you guys.

stepmills make for hot dates.

[pacificgrl]

[QUOTE=pacificgrl;102197721]

tomorrow is HIIT and i've got a date with the stairmill.


Three times the charms ladies!

I just came back from an hour on that bad boy! :)

Happy Sunday!!!

love. hate. stairmill. if i remember i'm going to bring my heart rate monitor along for the journey.

happy sunday to you!

[pacificgrl]

fitness
my knee was ok but not strong enough to do the stairmill so i opted for the stairstepper instead. i wore my HR monitor and was at 140-150 for rests and 160-170 for sprints. my watch is set for my age, weight, etc. so it didn't register about 169- it just flashed and beeped like mad. i was "in the zone" for 15 minutes according to the watch. i iced my knee when i got back.

tomorrow upper body but i have to jot everything down.

food
i usually *hate* when people say they have no appetite- i can never relate. but the past two days i have no appetite but i'm eating my meals regardless bc i don't want to lose this muscle nor do i want do suddenly be ravenous. is it stupid to just get in the same amount of calories anyway?

fun
the play i saw ROCKED. the script was excellent (about a guy on the verge of discovering the cure for cancer) and the acting was really strong. i got all emotional when they too their bows.
http://www.nytheatre.com/nytheatre/images/5987.jpg

came home and promptly got snow boots. they'll arrive tomorrow and i'll post a pic then.

have good workouts!

[jaim91]

i can never relate. but the past two days i have no appetite but i'm eating my meals regardless bc i don't want to lose this muscle nor do i want do suddenly be ravenous. is it stupid to just get in the same amount of calories anyway?


No way girl!

Especially when you're trying to put on muscle. The only time is OK to lessen cals is if you're not working out. But if you're still training hard, then force those means down baby!