Alright, Alright...I'll start journaling too...

[GymRat27]

Hey Everyone,

I have just discovered the message boards of bodybuilding.com. How awesome!! It's like talking to a trainer for free! So, here's the deal. Now this is going to sound awful but I have my degree in Nutrition and Dietetics BUT I too was succumbing to the "eat less, lots of cardio, light weight high rep" mentality that is shouted from the rooftops of the SHAPE and Fitness magazine headquarters. I also (yes, I know this is totally pathetic) work as a fitness specialist for a corporate fitness company. You would think I would know what I was doing but after years of slighty dangerous dietary and exercise behaviors I'm finally getting my act together and even developing the muscular frame that I so desire. Right now I am 5'6", 130lb, 16-17% BF, 23 years old. GOAL- gain muscle and definition (similar to a figure competitor) I think that my body could most resemble Katie Uter. www.katieuter.net.

I am new to weight training...well REAL weight training anyway. This will be my 10th week of training for real (ya know: to failure, progressive resistance, whole 9). My weight training plan runs in 3 week increments like this:

Week one: 4 sets 10 to failure
Week 2: same weight 4 sets 11 to failure
Week 3: same weight 4 sets 12 to failure.

Week 1: Increase weight 5-10 percent and start cycle again.

I usually do 3 exercises per body part, 2-3 body parts per day except Wednesdays which are leg days.

LEGS
Squat Press - 210lb 4 sets 10
Leg Extension - 97lb 4 sets 10
Leg Curl - 60lb 4 sets 10
calf raise (donkey)- 120 3 sets 25 or to failure
calf raise (standing/toes out) 100 3 sets of 25 or to failure

NO CARDIO TODAY!! Cutting down on cardio has been a HUGE challenge. I teach Spinning sometimes up to 4 days in one week and I LOVE running. It destresses me and its pretty much the only cardio I get to do for me and just me. No planning or burning cd's or anything....just me and my iPod.

I have just recently upped my calories from a measly 1300-1500/day to 1700-1800/day. Boy, what a difference! I feel almost like I wasted 9 weeks, lifting and lifting and gaining some strength but still having flat muscles. It was so discouraging for a while. I feel so much better with more calories and I think I look better too. My muscles are more full and I am harder.

Today's eating was very well planned but sometimes thats when I get obsessive about it and start craving weird things that I can't have. I worked out this morning at 4:45am and then had to pull double duty working from 7am - 7pm in 2 different fitness centers. No classes today though!!

4:30am - 1/2 c. cooked oats mixed with 1/2 cup 1% cottage cheese, 2 dried apricots diced and 3 dried strawberries diced (sweetened with sf. maple syrup). I make this the night before, refrigerate and eat it cold. Sounds strange but its AWESOME! Also nibbled a few raisins and cashews.

WORKOUT

6:30 - (driving to work) 3 Protein cookies (found the recipe on here somewhere, had to modify it a little (i.e. cook for 6 minutes instead of 20!!!)

7:30 - 1/2 cup cooked oats, 1/2 cup fiber one cereal, 1 scoop whey protein powder, 1 T almond butter.

9:00 - 1 Ultimate LoCarb Chocolate Peanut Butter Bar (tastes kind of like what I remember real chocolate covered peanut butter eggs from my easter basket when I was little taste like)

12:30 - 6 egg whites, 1/2 cup mashed sweetpotato (sweetened with a little sf. maple syrup)

3:00 - 1 large zucchini, 1 packet Lean Protein Bites (usually I do not eat this much packaged food but I am away from home ALLLL day today)

5:00 - 2 cups cooked broccoli, 1 can light tuna in water.

8:00 - 1 grilled chicken breast, 2 cups spinach, 2T balsamic vinegar.
(I'll prob snack on some nuts while the chicken is cooking but Im already almost at 1800 calories so I'll try not to. Probably the bar and bites upped my cals without much satiety. Oh well, can't be perfect every day)

Ratios:
Carbs : 31%
Protein: 48%
Fats: 21%
Fiber: 38g (slow digestive system - needs lots of fiber)


Any feedback would be appreciated. Suggestions/input/pats on the back/hatemail...whatever!

GOOD LUCK EVERYONE!! WHO KNOWS WHAT TOMORROW WILL BRING!!

[surfrchick3]

Welcome :)

The ladies here are great!

[freakeefranky]

after years of slighty dangerous dietary and exercise behaviors I'm finally getting my act together and even developing the muscular frame that I so desire. yay!!!! good for u!!!!!!


Right now I am 5'6", 130lb, 16-17% BF, 23 years old. GOAL- gain muscle and definition (similar to a figure competitor) I think that my body could most resemble Katie Uter. www.katieuter.net.i'm 16-17% too! getting my BF checked this weekend...argh....i'm 5 feet only, 18 yrs old :D katie uter has a GORGEOUS BODY!!!!!!!droool-u have a similar body to hers?u lucky thing!

i am not an expert w nutrition or training-but it looks AWESOME! keep it up.the important thing is uve decided to change. good luck with ur goals, and i'll check back to see how ure doing!!!

[GymRat27]

OOOOH No. I don't look like Katie Uter...YET. I just mean that our frames look similar and I think I could possible resemble her some day. I think that when shaping your body through diet and exercise it is important to keep genetics in mind. I really like Margaret Diubaldo's body but I know I will never be as long and as lean as she is. She is a true ectomorph. So, My frame and build COULD one day, with a lot of work be like Katie's.....let's hope so.

Do you have a journal freekeefranky? I'd love to scope your workout and diet. I have tons of recipes that I made up myself in college so if you ever need anything let me know. Keep in touch!

[GymRat27]

So, I really like this journaling thing because it holds me accountable for what I eat and what I put up in the gym. Today was a good day so far. Got my lift in early, triceps not quite where they should be strength wise but shoulder strength is improving. I don't know what but I took longer in the gym this morning and after an hour and a half I was exhausted and had to finish my chest and abs workout before my 11am Spin class.

Here's what today looked like (Heavy shoulders/tri's, light chest)


SHOULDERS
Shoulder press- 25lb dumbells 4 sets 12 (ok last set to 11, no spotter
almost made it!)
Shrugs - on smith machine +50lb 4 sets 12
Bent arm lateral raise - 15lb dumbells 4 sets 12 Superset with...
Incline fly's - 12lb dumbells 4 sets 12

TRICEPS
Skull crushers - 40lb ez bar 4 sets 10 (I think it was 40 lb may have been
45, this gym sucks sometimes)
Rope Pushdowns - 55lb (I can do 80lb with the v bar, why is this??) 4 sets 12 superset with

Overhead rope extensions - 55lb 4 sets 12
Assisted Dips (I will do full on dips in the near future...I can feel it) 120lb total 4 sets 12.

CHEST (light day!)
Incline Dumbell Press - 25lb dumbells 4 sets 12
(Had to go home after this...exhausted. Refueled and went back a little before Spin class)
Smith Machine Bench Press - bar + 30lb 4 sets 12
Decline Dumbell Press - 20lb dumbells 4 sets 12

ABS

Then I taught a 50 minute Spin class. It was pretty cool. We did the first 8 stages of the Tour De France. Obviously modified quite a bit. I LOVE LANCE!!!

Diet today is going well. I decided to eat a little less pre-workout. I don't need that much food at 4:30am. Im not even hungry that early in the morning.

4:30am - 1/3 c. 1% cottage cheese, 1/4 c. Fiber One, 1/2 c. cooked oats, 1.5T SF maple syrup, 25 raisins (yes I counted)

WORKOUT

6:30am - 1/2 c. cooked oats, 1/4 c. Fiber One, 1 Scoop Whey PRO, 1.5T SF Maple Syrup, 1/2 T Almond Butter, 1t. Peanut Butter, 5 frozen grapes.

9:30am - Shake with 1/2 banana, 1 Scoop Wheay PRO, 1/2 T cocoa powder (this new whey protein I got isn't very tasty, the cocoa powder helps and for only 7.5 calories!)

SPIN CLASS!!!

12:10pm (starving!) 1/2 Ultimate LoCarb Chocolate Peanut Butter Bar (needed something to hold me over while I took a shower)

1:15pm - HUGE salad, romaine lettuce, cucumber, tomato, green bell pepper, 1/4 cup kindey beans, 6 egg whites.

3:30pm - 1/2 packet of Tuna Creations Herb and Garlic (I know plain is better but im not cutting yet so....bring it on), 1 zucchini, 1/2 green bell pepper. I LOVE VEG!! (and Lance)

Ok so I havent eaten the rest of this stuff yet but its in my little mini-fridge right here so I might as well write it in.

6:00pm - 1 cup cooked spaghetti squash (Spaghetti Squash is the SHIZZZ!! If you have never had it you must try it. Only 42 calories a cup!), 3.5 oz deli lunchmeat turkey, 2 T salsa. (this is a new combo of foods for me too, but we'll see how it goes)

8:00pm - 3 oz. lean steak, 2.5 cup cooked broccoli, 1 slice fat free cheese.

RATIOS:
1710 Calories
35% CHO
46% PRO
19% FAT
46g Fiber

Feedback? Advice? Spaghetti Squash recipes needed?

PEACE!

[Boots]

Hello
Just stopping in to say HELLO :) Your diet & workouts look good to me. Congrats on starting your journal...best of luck!

[GymRat27]

Well....SO much for planning. I had to work late today because our site is getting inspected by the powers that be tomorrow. Then I had to run to the store to grab a few things. It is now 9pm and there is no way im eating 2.5 cups of broccoli, steak and cheese this late. Instead...whey protein shake with 3T cottage cheese. I also nibbled some lean protein bites on the way home. Here is the new info:

Calories: 1675
Carb: 35%
Protein: 46%
Fat: 18%
Fiber: 39g

Does anyone on here take (or has taken in the past) creatine? Ive been taking it and I don't think I see much in the way of results.

Also, How do most of you split your lifts? I have read before to keep weight training to an hour max. Sometimes I have trouble fitting in all in doing 2 bodyparts/day.

Any info would help. THANKS.

[GymRat27]

Well, today's workout went really well. Heavy Bi's Light Back. I like light back days because I love to feel the burn in my back muscles. My back probably needs the most work out of all my body parts. Although....I was out at a club a few weeks ago and this gay dude said "wow you have a great back!". I got to sleep in today too, 2 extra hours. I hate waking up late though, I am more focused in the mornings and I like the gym crowd that works out at 5am.

Anyway...

Bi's
EZ Curl - 45lbs 4 sets 10
Preacher Curl - 40lbs 4 sets 10 superset with....
Dumbell Hammers - 12lb 4 sets 15 (or to failure)
Cable Curls - 30lb 4 sets 12 (last set to failure ~ 15)

Back
Lat Pulldown - 60lb 4 sets 12
Cybex Row - 70lb 4 sets 12
Close Grip Row - 65lb 4 sets 12

NO CARDIO TODAY!! this is probably the least cardio I've done in one week EVER. I have to teach SPINNING tomorrow morning but I've only done 2 other cardio sessions this week.

Diet....This is another story. I am such a PICKER. Even if im not hungry. I pick at little things all day long, if I'm bored. You'll see...its crazy. And those calories really add up fast!

5:50am
1/3c. 1% Cottage Cheese, 1/4c. Fiber One, 1/4c. Cooked Oats, 2 dried apricots, 2 dried strawberries, 7 raisins, 1.5T SF Maple Syrup


WORKOUT

7:00am
1/2c. Cooked Oats, 1/4 cup Fiber One, 1.5 scoops Whey Protein, 1/5T Almond Butter, 1.5T SF Maple Syrup.
(here's where the picking starts....... +6 raisins, 1/2t peanuts, 1 dried strawberry, 1t peanut butter, 1/8 Tri-O-Plex Bar)

11:30am
1/2 cup frozen grapes (picking again), 2 cups cooked broccoli, 3oz grilled chicken, 1 slice FF cheese, 1/2 green bell pepper, 1/4c. salsa, 7 cherry tomatoes~ fresh from the garden, 1/8 serving Tri-O-Plex Bar (why did I buy this HUGE thing????)

2pm
6 Egg Whites, 1/2 cup sweetpotato mashed, 1t. SF Maple Syrup (picked at a few cashews and about 10 raisins...oh boy this is ridiculous)

4pm
1 serving Lean Protein Bites

6pm
1 and 1/4 cup cooked spaghetti squash, 1.25 servings of Starkist Tuna Creations Herb and Garlic

8pm
3oz grilled chicken, 2 cups cooked broccoli, 1 slice FF cheese

(Right now its only 4:41 but today I will get home at a reasonable hour and eat what is planned.)


Ratios:
1738 Calories
Carbs - 38%
Protein - 42%
Fat- 20%
Fiber - 44g


I asked a question yesterday about creatine. I have seen strength gains from it, I probably would not have recovered as quickly from workouts without it but what does everyone else think about it???

Have a great weekend everyone!

PEACE!

[GymRat27]

Taught a KILLER SPIN class this morning. Stages 9-15 of the Tour De France. These stages are through the Alps so there was some serious climbing and the workout went well over an hour. I was WORN OUT. I don't lift today but I did have to do some abs. Roman Chair, ab machine, sit ups, crunches on the ball with a medicine ball.

I went horseback riding with a friend today! It was soooo much fun!!! Horseback riding is hard work I was exhausted afterward.

My diet is remaining clean but I feel like I am sooo hungry all the time. And I eat every 2 hours!!! I include healthy fats too. I think that I have be skimping on vegetables because I was too focused on getting all my protein and increasing my complex carbs. I'll have to work on that.

I picked a lot today but remained in a good range. Here's the breakdown.

1798 Calories
36% Carbs
40% Protein
24% Fat
37g Fiber

Have a great weekend!!

[StlBarbie]

I teach spinning as well!! I LOVE it!! It is always fun to come up with new things to do!! You sound very creative ... I saw a class like that mentioned in a spinning flyer I get ..it looked awesome! You are right .. horseback riding is incredible exercise and so.. much fun!!

[GymRat27]

I read your posts Powells you are strong as hell!!!! I LOOOOOVE Spinning. I teach some other group exercise classes too but Spin is by far my favorite. I am concerned about it right now because all these classes are breaking down the leg muscles I am trying to build. My legs are hard and I can lift heavy weights (not as heavy as you) but they are getting smaller instead of bigger!!! Does this happen to you ever?

[CV Athletic]

Wow...good for you GymRat :) Thought I would stop by your journal to see how it's going along!!!!! I take spinning classes here and there. My last class was sooooo warm in the room that I was sweating like a pig!!! hehe...love the workout though :)

[GymRat27]

Wow...good for you GymRat :) Thought I would stop by your journal to see how it's going along!!!!! I take spinning classes here and there. My last class was sooooo warm in the room that I was sweating like a pig!!! hehe...love the workout though :)


THANKS CV!! Was it you that asked if I was from NJ? I used to live there. I have lived in North Carolina for almost a year now. I was from South Jersey though, near Cherry Hill and about 15 min outside of Philadelphia.


Today was tough my fellow healthy friends. I spent the day at the beach, surrounded by nothing but unhealthy stuff. Good thing I packed a cooler. I used to be really afraid of carbs and pretty much of eating anything with calories in it at all. But today, for the first time in FOREVER, I went to a restaurant and DID NOT order a salad!! I had a wrap with scallops, lettuce and tomato and some mango sauce (ok so I threw out part of the wrap). I was given my choice of fries, chips or coleslaw as a side and said "no, thank you" and whipped out my little bag of chopped up bell peppers and cucumbers. My friend I went with thinks Im crazy but she has also seen me bring 6 egg whites and sweetpotatoes to work so I wouldn't say she was surprised. The hardest thing about a beach day is getting enough calories in. I just at dinner and Im only at 1300something. I guess I'll have a shake before bed, My protein was lacking too (protein does not take to the beach well). It's alright though, I didn't work out today, today is a total rest day.


Can ya'll tell im a single girl with no kids?? haha! going to the beach and going horseback riding whenever I want. I LOVE IT!!

Can anyone who competes, figure or bodybuilding tell me how long you trained before competition. Most people I talk to say a year but I was wondering if anyone got ripped really fast. Im impatient so I feel like its taking FOREVER but I know that it will come. Just wondering!

Have a great week everyone!

[StlBarbie]

I read your posts Powells you are strong as hell!!!! I LOOOOOVE Spinning. I teach some other group exercise classes too but Spin is by far my favorite. I am concerned about it right now because all these classes are breaking down the leg muscles I am trying to build. My legs are hard and I can lift heavy weights (not as heavy as you) but they are getting smaller instead of bigger!!! Does this happen to you ever?

I have not found the spinning to have any negative effect on the size of my legs what so ever ... you can check out my new pics in my journal .. honestly .. my frickin' legs are huge!! Also, though I eat ALOT of calories to maintain as much muscle mass as I possibly can. Sometimes when I read your journal and look at your level of activity ( I KNOW how intense spinning is) and then look at your cals ... I wonder if you are eating enough! I know it is a fine line but you really have to eat if your are going to regulary engage in that kind of cardio and strive to build muscle mass at the same time!!

What a great job today at the beach?? What kind of horse do you ride? I love horseback riding but have not been for about 2 years!

[GymRat27]

I wonder if you are eating enough! I know it is a fine line but you really have to eat if your are going to regulary engage in that kind of cardio and strive to build muscle mass at the same time!!

What a great job today at the beach?? What kind of horse do you ride? I love horseback riding but have not been for about 2 years!


Thanks Powells. I spend a lot of time preparing meals the night before or on weekends for the week. I have little tupperware containers all over my refrigerator.

I am still playing with my calorie levels and trying to find out where I have to be. I know this is pathetic but I just started letting myself eat more than about 1500 calories a day (and I used to do cardio 6 days a week!!!) I recently bumped it up and already I am seeing more muscle mass....and using some of those new muscles to kick myself for not eating more sooner. I still have some time to figure out where this calorie level gets me and if I have to add more or not. I appreciate your concern though. I LOVE eating so this shouldn't be a problem. I also cut down my cardio to about 3-4 days a week. I get stuck teaching SPIN about 3 days/week (not that I mind because I love it) and I try to get a run in thats just for me. I just measured my thighs and I haven't lost any mass, I just don't feel like im getting the flare in my quads that I would like. It is almost time for me to switch up my exercises though so maybe thats why.

Oh, horses. I have no idea what kind of horse I rode. A brown one named "Sweetie"?? haha! This was the first time I have ever been horseback riding for real but I LOOOOVED it. This was such a great, relaxing weekend. I am definitly going back to the stables and back to the beach. Also on the menu before the summer ends: canoeing down the neuse river and paddleboating.

P.S. Like I said today was hard to get everything in, I am going to sleep soon and I am definitely not hungry but here are my dietary stats for today:


Calories - 1617
Carbs: 42%
Protein: 39%
Fat: 19%
Fiber: 44g

[GymRat27]

Severe insomnia = tired brain = horrible workout.....

This is how today is starting out. I could not sleep last night to save my life. This morning I struggled through bench press and incline dumbell press alright...Iv'e gotten a little stronger since last week but after that I just could NOT get it together!!!

I know that it is very much a mental state that determines how good your lift will be but my brain is was so fried this morning it just was not happening. I have to teach SPIN tonight at 6 so I will have to go in and hit the rest of my chest and the rest of my tri and shoulder workout. Hopefully I be able to sneak in a quick nap between work and the gym.

Funny thing is, the guy that helps me out sometimes in the gym was struggling this morning too. He cut out early and took a nap on the mats in the group exercise room....haha!

......today is going to be interesting........

[StlBarbie]

Don't you hate it when that happens??? All week long you plan on a great chest day or whatever and then real life does not cooperate with your plans!!!

You know, now I am going to HAVE to go horseback riding!! You have me so pumped to go ride .. I can't wait ... I want to spend some time today checking out some places in the area .... I would love to take the kids as well! They will LOVE it!!

Maybe spinning this evening will get you all fired up for some great lifting ... I know sometimes I hit the gym in a fog .. but I am so fired up when I am done with the class that I can't wait to hit the weights!

Hope you have a good one!

[GymRat27]

Maybe spinning this evening will get you all fired up for some great lifting ... I know sometimes I hit the gym in a fog .. but I am so fired up when I am done with the class that I can't wait to hit the weights!

Hope you have a good one!


You lift after you SPIN?!?!? Ooooh nooo sister, I am going to have to lift before class. I am worn out afterward. Plus I am totally a morning person, not a fan of working out in the evening. And besides I usually use my evenings to make recipes for stuff for the week. Having a nutrition/foods background, im really into experimenting.

YEAH!! Definitely go horseback riding. Its really hot where I live right now but it was nice and cool in the woods. Kids would love it too! There were tons of little bitty kids at the barn this weekend.

Have a great day today and a killer workout!!

[StlBarbie]

I can't stand to work out in the evening .. morning is my personal favorite but it usually ends of being around my noon spinning class. By the time I am done lifting there is no way I could spin ... lol ....my favorite days are when I can do what I want only!! LOL

I bet with the nutritional background ... you really are enjoying this ... it is like one big experiment!! I can't wait to hear how your evening wo goes!!

[GymRat27]

My muscles are my little babies. I need to feed them, give them water, make sure they get enough rest.........and take them for all they are worth in the gym.

AAAAAHHHHH...the power of sleep!! Had to finish up with decline chest press, some tri exercises and my shoulder exercises before spin this evening. I did get a couple hours of sleep in this afternoon and hit the gym refreshed and strong. I even PR'd on the decline machine. 100lbs!!!! Im really glad that I left the gym this morning and went back when I was rested. My form was suffering from lack of sleep and I have a deficiency in my right shoulder that really acts up on chest/tri/shoulder day.

Here was my workout today:

CHEST (heavy):
Chest press on Smith machine: +60lbs 4x11
Incline dumbell chest press: 30lb db 4x11
Decline Hammer Strength: 100lb 4x11 (PR!!)

TRICEPS (light):
Skully crushers (ez bar) 35lb 4x12
Dips assisted 90lb 4x12
Rope Pushdown 55lb 4x12 superset with...
Overhead extension 551b 4x12


SHOULDERS (light):
Overhead Dumbell Press 20lb db 4x12
Rear Deltoid Row 65lb 4x12
Front Raise 10lb 4x12
Bent arm lateral raise 12lb 4x12

Taught SPINNING tonight!!!! Hour long total class, mix of everything (including jumps which I almost never do) It was fun. Quads were BURNING!!

Diet was pretty good today. I was surprised because when Im overly tired I crave things and have a little less control. I'll just write the breakdown for now. Maybe Ill add foods later. I eat similar foods every day though. Speaking of...time for 1/2 a shake!! YUM!

RATIOS
Calories 1784
Carbs: 33%
Protein: 45%
Fat: 22%
Fiber: 34g

[GymRat27]

Sometimes I really, really love my gym. Even though the machines are dusty and it there is way too much equipment in the back room and even though the yippy little teenagers in their short-shorts need to shut up, quit eating Bojangles at the front desk and clean something.... there are some people who work out there that are just so awesome and helpful and encouraging that it makes every day great.

Today was heavy back, light bi's. My back workout was alright. Lat pulldowns were a little weak but I think I was just tired when I first started.

BACK (heavy)
Lat Pulldown - 65lb 4x11
Deadlifts - (on machine) +50lb 4x11
Close Grip Row - 85lb 4x11

Today was supposed to be light Bi's but my guy "R" was doing a pull day too.
R has been super-helpful in this whole process, he pretty much helps everyone out in the gym in the mornings (the early morning crowd is awesome, everyone is so friendly and happy). He's pretty cool, he actually has a daughter my age. I wish my dad went to the gym. My family pretty much hates exercise and they eat hot dogs and meatball sandwiches and they think im so weird. They do eat some healthy stuff but they definitely like junk too. My sister was looking at my binder the other day and said "I hope you don't ever look like those girls (Jenny Lynn, Margaret Diubaldo, Katie Uter) I don't want a sister that looks like that". TOO BAD, I will someday!!!

So anyway, R decided that we were going to do Bi's together. Im flexible with my light days so this was fine and it's always good to learn new stuff. This is what we did:

Bi's (light....turned out to be challenging though :) )
Reverse curls (cable) - 30lb 3x12
Seated Dumbell curls - 15lb 3x12
Cable Curls - 30lb 3x12

This was run in a circuit 1 set each with 30 sec rest between each exercise 3 times. It was awesome. It is so good to have a mentor in the gym. R constantly reminds me to be patient and consistent. I am good with consistency, patience....not so much. But I am putting in hard work and this is very much an experimental process so I still have some things to figure out. I didn't want to hire a trainer because I just graduated last year and I don't have much money and also because I feel like I have enough education about this stuff that I don't need someone to stand around and count reps for me. I am also very hard on myself and hold myself accountable for things so I don't slack off. I do have a consultant of sorts who has come in the gym with me a few times and has set up a plan for me. It has been working out well I think, especially when I got the nutrition part down and started EATING!!

quick abs (will do more tonight)
Roman Chair 3 sets 25 superset with...
Weighted sit-ups on SB 12lb 3 sets 30

Diet is going well today. I'll start now but post the rest later on.

4:20am - 1/2 c. oats cooked, 3 egg whites, 1/3 c. 1% cottage cheese, 1/4c. fiber one, 1.5 T sf syrup (yes all mixed together and eaten cold..yum)

WORKOUT

7:15 - 1/2 c. oats cooked, 1/4 c. 1% cottage cheese, 1 scoop whey, 1/4c. fiber one, 1/2T almond butter, 1.5 T sf syrup.

9:15 - 1 Ultimate Lo-Carb Bar, 1 yellow squash, 1 T LF thousand island dressing.

11:15 - 3 egg whites, 1/2 serving Lean Protein Bites

12:35 - 1/2 cup cooked chicken, 2 cups cooked broccoli, 1 slice fat free cheese

2:00 - 1/2 serving lean protein bites

RUN- 20 min UP LADDERS

4:00- 1/4 c. sweet potatoes, 1/2 scoop whey, 2T cottage cheese, 1/2 T peanut butter, 1/4 serving homemade protein bar, 3 egg whites (very hungry, picked a little bit)

Dinner will be added later.....

[GymRat27]

Got off work a little early so I decided to get a little cardio and some more abs in. I haven't run in the longest time besides a warm-up before lifting so my legs were tight. Also Im afraid of doing too much cardio now so I kept it to 21 minutes of UP Ladders.

6.8-8.1 mph, LAST MINUTE at 8.3mph

I don't think this was too bad since like I said I have not run in a while. I can obviously go a little faster though, based on the fact that I could bust out one more minute at a faster speed but I'll get it next time. It was nice to do some cardio that wasn't a SPIN class. I'll update my diet for the day on the previous post. Hope everyone is having a GREAT DAY!!

Im considering posting some pics soon. Maybe I'll take them on Friday. Stay tuned.

[ermo18]

Hey lady! Just read your journal. Single w/ no kids...don't you just love it sometimes. :)

I wanted to answer a few of your questions. First, I used creatine about a year ago. I noticed huge gains in strength and mass, but also huge gains in water weight and digestion problems. I still have half the container sitting in my pantry for the next time I want to bulk up a bit. Secondly, I'm competing in my first show in 4mos. I haven't been "preparing" for a year. Granted, I've been eating clean and working out 4-5x/wk for the last 1.5 years, but not with the intention of preparing for a show. I think if you have a good base, you can do it in a matter of mos. Those that are vets and have bulked and cut for several previous shows may look better, but that doesn't mean you still shouldn't do it. I'm honestly not planning on placing, it's all about the journey for me. Just my $.02

Keep up the good work!

[GymRat27]

This journey to muscularity is definitely a learning process and I am slowly realizing what I have been doing wrong and what I am now working on doing right.

1) Lack of calories- trying to lose fat and gain muscle at the same time.
2) Completing last few reps of bicep exercises with poor form.
3) Doing exercises that hurt my joints.
4) Trying to lift too heavy on leg exercises and feeling like my kneecaps are going to pop.

Today I worked on this last one. I usually try to go really heavy on legs and a lot of times I don't feel it in my muscles but my joints get thrashed. Today I decided to lift light legs and I feel much more of a burn in my muscles.

LEGS:
Lunges on Smith - +70lb 3x12 each leg
Squat Press - 210lb 3x11
Leg Curl - 50lb 3x12 compound set with....
Leg Extension - 75lb 3x12 (really felt the burn on this one and joints did not suffer)
Calf raise - 80lb 3x30 or to failure (Probably could have gone a little heavier here)

I actaully feel really good about this workout and not the tiniest bit guilty for not hitting any PR's. I get so excited to move heavy weights that I actually end up doing myself no good. I was also getting frustrated watching people who have more muscle mass than me training with lighter weights.....now I realize why. AHHHH beginner's mistakes. At least I learned.


Made some really tasty food last night for today's second meal. In a bowl combine 4 egg whites, 1/2 scoop whey (I used vanilla this time), 1/2 c. fiber one, 1/4c. dry oats. Whisk together, cook over a med. skillet. Ta-Da!

I ate it cold just a minute ago because I was hungry and didn't feel like re-heating upstairs in the microwave. The vanilla whey is what makes it really good. Let's call it...Vanilla Oat Scramble


4:15am - 1/3c. 1% cottage cheese, 1/2 c. cooked oats, 1/4c. fiber one, 1T sf syrup

7:20 - Vanilla Oat Scramble

9:00 - 1 myoplex cookies and cream bar

11:30 - 1 serving lean protein bites, 3 egg whites

1:30 - 2T Trail mix, 1/4 homemade protein bar, 5 egg whites, 2 slices reduced calorie wheat bread, 1 slice fat free cheese.

4:00 - 1 homemade protein bar

6:15 - 1 c. spinach, 1.5 c. lettuce, 11 cherry tomatoes, .75 green bell pepper, 3 oz. crab meat, 4T taco sauce, few shreds of cheese (everyone else had tacos tonight)

8:00 - 1 Whey Protein Shake, 2T. cottage cheese

SLEEP!!

Ratios-
Calories: 1782
Carbs: 33%
Protein: 46%
Fat: 21%
Fiber: 43g


My protein is too high. I need to be eating more carbs. It was superhard to get all this food in today. Im choking down this shake as we speak. Blech!

Tomorrow is push day, heavy shoulders/tri's, light chest AND SPIN at 11 and TBC at 5pm....whoooo! long day of working out tomorrow. I'll be sure to sleep tonight.

[StlBarbie]

I am so glad that you are choosing to up those cals some ... with all the spinning that is the only way you are truly going to get the lean mass gains that you are working out so... hard for!! Great decision!!

Great job on the WO!!

[GymRat27]

Ok so I was hating on Louis Dorman in another post. He turns out to be pretty nice. Props to Lou.

Anyway,

Today was just chock full of exercise. Up at 5am lifted until 7:15. Taught Spin at 11am, did abs, taught TBC at 5pm.

Cardio days do not make me want to eat more, they actually supress my appetite. I have a hard time getting in my calories on days like this. Also because I am out all day I pack food and they usually end up being low-cal.

Workout:

Shoulders:
Overhead Dumbell Press: 25lb db 4x12 (last set only to 11...they croaked)
Bent over fly's: 12lb db 4x12
Bent arm Lateral Raises: 15lb db 4x12
Shrugs: On deadlift machine + 10lb 4x12


Triceps:
Skull Crushers: 40lb 4x12
Tricep pushdown V bar: 70lb 4x12 superset with...
Overhead rope extension: 60lb 4x12

Chest: (light)
Smith Bench: +40lb 4x12
Incline Dumbell Press: 20lb db 4x12
Decline Hammer Press: 90lb 4x12

Cycle class--- OMG flew by! I feel like I was on the bike for 5 minutes. We did stages 9-15 Tour de France. In the Alps, lots of CLIMBS!!!!

TBC - Did lots of lower body, some pushups, tri's, biceps, shoulder and abs.

DIET:

5:15am - 1/4c. unsweet applesauce, 1/2 c. cooked oats, 1 scoop vanilla whey, 2 T trail mix

8:30 - Shake w/ 1 scoop whey, 1 6oz container LF/LS yogurt, 1T trail mix, 3 egg whites

SPIN!!

12:00 - 1/2 Ultimate low car bar

1:30 - Big Salad with romaine, cucumber, green bell pepper, tomato, vinegar, 4oz chicken breast

3:30 - 1/2 c. oats cooked, 1/2c. fiber one cooked, 1 scoop whey

TBC!!

6:30 - 1 pouch white albacore tuna (never had albacore before, picked it up by accident), 1 small zucchini.

8:30 - Dinner...broccoli and something im sure.
(yep - 2.5c Broccoli, 4oz chicken breast, 1 slice ff cheese)

RATIOS:
Calories: 1799
Carbs: 32%
Protein: 44%
Fat: 24%
Fiber: 44g

HOPE EVERYONE HAD A GREAT DAY!!

[GymRat27]

Upon evaluation of my current lifting program, and some advice from my guy R, I have come to the conclusion that for some exercises, mainly involving biceps and chest (strange?) I have been sacraficing my form a bit for weight. No more elbows out or wide grip bench pressing anymore....beginners mistakes, they are inevitable.

So, my weights have either decreased slightly or stayed the same as last week. This is a good thing though because I worked my little muscles HARD today. I haven't felt my biceps working in the past few workouts but not today. They were screaming!!! It was awesome.

BICEPS (heavy...but with superior form)
EZ bar curl - 40lb 4x11-12
Preacher curl - 35lb 4x11 superset with..
Hammer curl - 12lb 4x12
Cable curl - 25lb each side 4x15 last set to failure 20

BACK:
Close Grip Back Row - 70lb 4x12
Lat Pulldown - 62.5lb 4x12
Back Row - 70lb 4x12

I was very happy with this workout but again am all but kicking myself for not doing this sooner (good form + increased weights + calories = muscles)

So, the sub that was supposed to open at work today didn't show up. I got here at 10:50 and the fitness center was dark...awesome. This fitness center is tiny and no one comes in on Friday anyway, they all take flex time and go home early.

DIET:

Made a new recipe its alright. 1/2 c. cooked oats, mixed with 1/4 c. unsweet applesauce. Mix 1 scoop vanilla whey with enough water until it is smooth and not lumpy but still thick. Combine with apple/oat mixture. Add cinnamon/nutmeg/vanilla flavoring to taste. Re-heat in microwave until desired thickness is reached. I like this for breakfast because it is not too heavy. Let's call it....CinnaVanilla Apple Oatmeal.

5:00 - CinnaVanilla Apple Oatmeal, 2T trail mix

Workout

7:45 - 1/2c. cooked oats, 1/4c. fiber one, 1 scoop chocolate whey, 2T cottage cheese, 12 raisins

10:00 - 2T trail mix, Pro shake with 1 scoop vanilla whey and 1 6oz conainer yogurt (peach!) 1/4c. fiber one, 12 raisins (why are they so delicious??)

11:00 - 1/2 Myoplex Cookies and Cream bar


12:00 - Salad with romaine, 2 plum tomatoes, 1/2 c. red bell peppers, 1/3 cucumber with peel, 3.4 oz chicken breast tenders, 2 T Italian Dressing (I haven't had Italian dressing in FOREVER, used the whole packet!!! yipes!)

In my mini fridge at work is.... 6 egg whites, 1 zucchini, 1 bell pepper, 1 container of oatmeal, fiber one and cottage cheese mixed, 1/2 myoplex protein bar, 1 homemade protein bar......Who know in what order that will get devoured??

I took pictures today. I am not all that impressed I thought they would be a little better...Im not sure if I'll post them or not. I have to look at the before and after comparison first. Maybe they aren't that bad, I do have to remember that Im not cutting right now and a little body fat is alright..... I don't know. Maybe I will post and see what ya'll think....

Later everyone!

[surfrchick3]

hmmm... your CinnaVanilla Apple Oatmeal sounds very intriguing! i might have to give that a try! Right now I just put in the protein powder with the oats... I was adding an egg white, but I just didnt like the consistency then. Applesauce sounds like a good idea, thanks!

[StlBarbie]

Great job on the WO ... wt. is never as important as form!!! I am glad you got to bond with those bis again!!

And yes, we want the pics!!! :D

[GymRat27]

hmmm... your CinnaVanilla Apple Oatmeal sounds very intriguing! i might have to give that a try! Right now I just put in the protein powder with the oats... I was adding an egg white, but I just didnt like the consistency then. Applesauce sounds like a good idea, thanks!


Hey Surfrchick,

It is pretty good. The only reason I made it was b/c I had extra applesauce from another recipe. Just make sure you dissolve the whey in a little water or milk first, otherwise it gets a little clumpy in the applesauce (even instantized whey). Don't forget to add some cinnamon!!

[GymRat27]

IM NOT POSTING PICTURES!!!!!!! I just printed out my pics from 11 weeks ago and the ones from today. THEY ARE THE SAME (except now my hair is shorter and I have a tan). This is the most discouraging thing that has ever happened to me. What is the flipping point!?!?!

I'll admit I know a lot about nutrition and a little about bodybuilding BUT honestly, no one should take my advice because it is obviously not working for me.

REALLY PISSED OFF!!!!

here is all the rest of the crap I ate today...like it matters....

3:00 - 1/2 myoplex protein bar, 3/4 homemade protein bar.

5:30- 6 egg whites, 1 small cucumber, 1 green bell pepper

8:00 - 2 c. broccoli, 1 packet albacore tuna, 1T parmesan cheese, picked at 2 shrimp, some mushrooms and 1 bite of chicken.

Ratios:
Calories: 1851
Carbs: 33%
Protein: 46%
Fat: 24%
Fiber: 41

[terracotta]

IM NOT POSTING PICTURES!!!!!!! I just printed out my pics from 11 weeks ago and the ones from today. THEY ARE THE SAME (except now my hair is shorter and I have a tan). This is the most discouraging thing that has ever happened to me. What is the flipping point!?!?!

I'll admit I know a lot about nutrition and a little about bodybuilding BUT honestly, no one should take my advice because it is obviously not working for me.

REALLY PISSED OFF!!!!

here is all the rest of the crap I ate today...like it matters....

3:00 - 1/2 myoplex protein bar, 3/4 homemade protein bar.

5:30- 6 egg whites, 1 small cucumber, 1 green bell pepper

8:00 - 2 c. broccoli, 1 packet albacore tuna, 1T parmesan cheese, picked at 2 shrimp, some mushrooms and 1 bite of chicken.

Ratios:
Calories: 1851
Carbs: 33%
Protein: 46%
Fat: 24%
Fiber: 41

Hey girl. You only joined this site a week ago. 11 weeks of progress with the help of those on here will be stellar. Cheer up ok?

Maybe it is time for a fresh start with your weight routine (you haven't been doing the same one for 11 weeks have you?). I must say I don't really like your routine. If you would like me to dissect it just ask.

I give advice on routines but not nutrition, for nutrition help you can pm abbs.

[terracotta]

Week one: 4 sets 10 to failure
Week 2: same weight 4 sets 11 to failure
Week 3: same weight 4 sets 12 to failure.
I would decrease reps over time not increase.. I find the 6-10 or 5-9 range more effective than the 8-12 for muscularity
Week 1: Increase weight 5-10 percent and start cycle again.

I usually do 3 exercises per body part, 2-3 body parts per day except Wednesdays which are leg days.

LEGS what is a squat press? I'd switch squat press to free weight squats, leg extensions to leg press, and leg curl to romanian deadlifts. I'd also up the weight on the calf raises so you are doing 10-15 reps.. burning sensation does not mean more muscle growth. Make sure your abs are contracted when doing any standing exercises!
Squat Press - 210lb 4 sets 10
Leg Extension - 97lb 4 sets 10
Leg Curl - 60lb 4 sets 10
calf raise (donkey)- 120 3 sets 25 or to failure
calf raise (standing/toes out) 100 3 sets of 25 or to failure
ok I'd lower the cardio to 3x/week and get some HIIT in
NO CARDIO TODAY!! Cutting down on cardio has been a HUGE challenge. I teach Spinning sometimes up to 4 days in one week and I LOVE running. It destresses me and its pretty much the only cardio I get to do for me and just me. No planning or burning cd's or anything....just me and my iPod.
great on upping the calories.. this is clearly your major problem in getting no results
I have just recently upped my calories from a measly 1300-1500/day to 1700-1800/day. Boy, what a difference! I feel almost like I wasted 9 weeks, lifting and lifting and gaining some strength but still having flat muscles. It was so discouraging for a while. I feel so much better with more calories and I think I look better too. My muscles are more full and I am harder.
preplanning food is your next task
Today's eating was very well planned but sometimes thats when I get obsessive about it and start craving weird things that I can't have. I worked out this morning at 4:45am and then had to pull double duty working from 7am - 7pm in 2 different fitness centers. No classes today though!!

GOOD LUCK EVERYONE!! WHO KNOWS WHAT TOMORROW WILL BRING!!
ok see my comments here in red

[GymRat27]

Hey girl. You only joined this site a week ago. 11 weeks of progress with the help of those on here will be stellar. Cheer up ok?

Maybe it is time for a fresh start with your weight routine (you haven't been doing the same one for 11 weeks have you?). I must say I don't really like your routine. If you would like me to dissect it just ask.

I give advice on routines but not nutrition, for nutrition help you can pm abbs.


Please do, actually I have been doing the same exercises or similar ones, for 11 weeks but increasing weight and/or reps (only up to 12). This was per advice of a trainer. He didn't train with me we only went in the gym twice together. He has trained figure competitors and models before. PLEASE FEEL FREE TO DISSECT!!!! I feel like crying right now and I DO NOT CRY!

If you can recommend a better routine then please post it Ill start on Monday. My "trainer" recommended to take it easy for a week after the 12 week cycle and then to start on a new program. Maybe I'll just say FU to the last week, take it easy for one week and restart.

I do have to admit its not all his fault. My nutrition was lacking in the beginning and my form has not be perfect all the time. I feel like I can physically feel more muscle mass under my skin and even see it in the mirror but pictures don't lie. Oh my god I don't even want to teach SPIN tomorrow morning....how can make other people work hard??? They won't see the results in me.

Sorry, Ill shut the hell up now. I just need to take a deep breath, re-evaluate and move on. Tomorrow is a new day. Anyway, yes, please re-evaluate and dissect and I'll take any advice offered.

THANK YOU!!!!!

[terracotta]

So, I really like this journaling thing because it holds me accountable for what I eat and what I put up in the gym. Today was a good day so far. Got my lift in early, triceps not quite where they should be strength wise but shoulder strength is improving. I don't know what but I took longer in the gym this morning and after an hour and a half I was exhausted and had to finish my chest and abs workout before my 11am Spin class.
Ok, I don't recommend working out for longer than 1 hour at a time. It is best if cardio is 6 or more hours separated from your weights. If you can do cardio after weights then I don't believe your weight workout was intense enough. I would drop the light workouts but you can keep them if you really want. I am a minimalist. I don't like wasting my time.
Here's what today looked like (Heavy shoulders/tri's, light chest)


SHOULDERS
Shoulder press- 25lb dumbells 4 sets 12 (ok last set to 11, no spotter
almost made it!)
Woohoo 25 lb dbs!.. Ok, you'd better be doing these standing with abs tight never seated.
Shrugs - on smith machine +50lb 4 sets 12 if you do bent leg deadlifts (which you should be!) then drop these.
Bent arm lateral raise - 15lb dumbells 4 sets 12 Superset with...
Incline fly's - 12lb dumbells 4 sets 12 unneccessary for a shoulder/tricep day

TRICEPS
Skull crushers - 40lb ez bar 4 sets 10 (I think it was 40 lb may have been
45, this gym sucks sometimes)
Rope Pushdowns - 55lb (I can do 80lb with the v bar, why is this??) 4 sets 12 superset with

Overhead rope extensions - 55lb 4 sets 12
Assisted Dips (I will do full on dips in the near future...I can feel it) 120lb total 4 sets 12.
ok you don't need 4 exercises here. Drop the overhead rope extensions or the pushdowns.
CHEST (light day!)
Incline Dumbell Press - 25lb dumbells 4 sets 12
(Had to go home after this...exhausted. Refueled and went back a little before Spin class)
Smith Machine Bench Press - bar + 30lb 4 sets 12
Decline Dumbell Press - 20lb dumbells 4 sets 12
ok.. at least you refueled but I'd still separate by 6 hours or do the spinning on a no weight training day. Drop the decline presses. There is no point in doing them.
ABS
ohhhh you are teaching the spin class.. then it is probably not too hard on you doing it after the lifting
Then I taught a 50 minute Spin class. It was pretty cool. We did the first 8 stages of the Tour De France. Obviously modified quite a bit. I LOVE LANCE!!!

haha I have no idea how to cook spaghetti squash.

[GymRat27]

ok see my comments here in red


Im printing them out right now!!!! Squat press is like the leg press machine only the movement mimics an actualy squat more. I know everyone recommends squats and they were part of my workout before (on the smith machine) but I started having a lot of back problems from them. I did do one session of HIIT (I think) this week on Tuesday. Im sorry but I can't give up cycling so much. It's part of my income ( I have to quit my job in October b/c of an internship i.e unpaid and costs lots of money) so Im trying to save as much as I can.

If you have a chance to look over upperbody work too please do so. I really appreciate any advice I can get. I obviously need it!

[terracotta]

don't give up cycling! I didn't realize you were teaching it until I got to the end of the last post. It is different to be the teacher then to be a weakling like me trying to do it!

[GymRat27]

THANK YOU!! (incline fly's were done chest on the bench) Im not sure of all my exercise names, sometimes I make them up.

[terracotta]

Ok. I'd keep the squat press then. Can you do lunges?

[terracotta]

I believe incline flyes is the correct name for them. I said to drop them because you were also doing light incline press and there is no need for both.

[GymRat27]

Lunges are fine, walking? reverse? dumbells? smith machine? I'll do them all

[terracotta]

Lunges are fine, walking? reverse? dumbells? smith machine? I'll do them all

I gather you have good balance then?.. Well I think the best two are weighted walking lunges (dumbbells) and stationary lunges (either in the squat rack or on the smith). The walking lunges have the disadvantage that your legs can outgrow your grip. Lunges would be a better option than leg extensions.

[GymRat27]

Not a problem, I cut out lunges before in favor of leg extension and leg curl. We have another machine at the gym that I probably should be doing. I dont remember what it is but its a compound leg exercise.

I was reading your journal. Not that you havent helped out enough already but everyone sounds impressed with your pics. If you could send them to me that would be awesome. I could use some hope. haha.

Thank you again for all your help. If you think of anything else please feel free. I am off to bed. It's been a long day and I will need some rest to get through tomorrow.

THANKS!!

[CV Athletic]

Hang in there GymRat!!!! I'm so in the same boat right now...I've been doing heavy weights and increasing for about two weeks now I think but with everyone's help here (including yours ;)) I am upping my cals which makes me feel like I'm starting ALL OVER again!!!....and I don't feel like my body is changing either...just making getting bigger if anything lol.....Get a good night's rest and be all refreshed for your new workout revamped by terra!!! :) Wahoo!!!!!!!!!!!!!

[GymRat27]

Well....I feel somewhat better this morning. Although when I first woke up (or actually the second time I woke up, I am used to getting up at 4 so I was starving at 5am and had to get up and eat something) anyway.....when I first woke up I was still pissed and had a spoonful of light ice cream and some raisins and peanut butter chips (Im living at home temporarily and my family eats a lot of crap).

I have been so good on my diet. It's really not hard for me to do but I am just so dissapointed with this. ELEVEN WEEKS...down the drain, could have been sleeping in.

Today I teach Spin at 9am. I am done my weight trainging for the week. I'll SPIN, do some abs, come home, go the farmers market. Im supposed to go out in Raleigh tonight with my best friend here. I don't really feel like it but we didn't go out last weekend.

Sunday is a rest day. Maybe I'll go hike in the park with my dog.

MONDAY- starting fresh and switching it up. I think I'll switch legs to Monday. Tuesday Push day, Wednesday Pull, Thursday, Calves and Abs, Friday Push, Saturday Pull. Is 6 days per week too much??

Alright, things like this are bound to happen, its just back to the drawing board, start over the right way. Sigh.......

This is depressing, sorry ya'll....I'm OUT!

p.s. Hey Powells, its almost the end of the Tour. Today's class will be doing a time trail.....at the end of the workout!! HEHEHE!!!! ;)

[StlBarbie]

DON'T BE SO DISCOURAGED!!! Gymrat ... I hate to see you so down ... keep this fun ... this is for a lifetime ... the results will come ... you are VERY dedicated .... a little fine tuning and a little time ... and you'll get exactly where you want to be!!

My schedule mimics yours in a lot of ways ... and I know I have said it in earler posts ... I think the lack of calories is a major factor in why you are not getting the mass gains you want! Honestly, I could NEVER do what you do on the calories you do and maintain any mass. I know that everyone's body's are a little different but I think you will certainly see good results if you increase your calories with high quality choices.

Oh your spinning class sounds like so much fun today ... exactly how are you running the time trials in class???

Cheer Up WOMAN ... LET"S BUILD SOME LEAN HARD MASS HERE!!! :)

[GymRat27]

Thanks everyone for being so supportive. I don't mean to be such a downer. I just feel like no matter what I do in the gym, cardio or weights I always look the same. Except for when I starved myself and partook in some really dangerous behavior for a year in college. I'm over that now.

Sigh....

I know,I know learning process. But I just wasted 11 weeks of my life. I worked so hard too!! Gettin up at 4am, training, going to work, teaching class, making meals for the next day, sleeping and doing it all over again. For...NOTHING.

Sigh...

OK, no more whining. Sorry but this is a journal section. I am done venting though. No more venting. Im going to go out tonight and have fun and chill out tomorrow and start on Monday.

Fresh start, positive attitude, some oats for Powells, a HUGE thank you for terracotta....

Monday is a new day.

[GymRat27]

Oh your spinning class sounds like so much fun today ... exactly how are you running the time trials in class???


Spinning was awesome today. Out of all 3 Tour De France workouts I think that today was the most challenging. Would you like a layout of what we did? I typed up all 3 so they would be easy to send to you. For the time trial I had them bring their resistance up to a 5/6 out of 10 and GO!! 4 minutes, pushing the pace, fast flat. This was the second to last stage of the workout today so they were already tired from all the hills in the beginning (coming out of the Alps). We did have about 1 min of full recovery right before the trial started but it flew by.

If you want to share class ideas that would be awesome. Im always looking for new ideas!

[StlBarbie]

GymRAT: You absolutely have not wasted ONE minute of that 11 weeks!! You worked your a$$ off and you LEARNED a lot!!! That is the fun of this 'sport' ... it is dietary, cardio, intensity, exercise, and wt. manipulation to get the results you want!! That is what makes it fun ... if it were easy ... probably 2/3s of us here wouldn't love it like we do!!! Consider it a grand experiment and have a ball with it!!!

I would love to share spinning ideas!!! Your time trials sound like a blast .. I can hardly wait to use that one on Monday! I have been working on a lot of intervals with the class ... getting their leggies at 120 rpms .... then taking them up to as close to 150 rpms as they can get, and then giving them the same amount of recovery time at 90 rpms!! It has been a ball! I warm them up .. run intervals early ... then fatigue the legs with standing and in the seat hill climbs and then return to intervals at the end of class. Nothing better than keeping the class from being the same old thing all the time!

And BTW .. You are doing AWESOME!! You are very committted!!

[GymRat27]

oooohh intervals. That sounds like a good one. My Thrusday class is a bunch of cyclists so they really like anything that simulates a real road race, they have been loving these "tour" workouts. Saturday and Monday class (usually some combination of the same people) just like to be worked, most of them really like endurance rides. I could tell we've been doing a little too much endurance last week because they were dying on all the hills. But its good for them :).

Another thing I like to do is a track workout. Let's say a 9 min loop done 6 times. This is an example: 2 min seated climb (add resistance after first min) cadence check = 20-27rpm. 3 min standing climb (add resistance after each min) cadence check - 15-20. 1 min seated (same resistance as standing if you can!! cadence check 15-20. 2 min standing climb to top of hill!! 1 min recovery. REPEAT

I like to change it up and add some jumps instead of a standing climb or a series of hill attacks or power surges (sprints w/ resistance, seated or standing).

Pretty fun and it goes fast!! When I taught in college the class really liked knowing what was coming up next (who knows...those college kids!)






Alright so im cheating like a mo-fo today.Im not entering foods, it's not pretty. Craisins, peanut butter, light ice cream it doesn't stop....I know these are not clean foods but surprisingly I fit-day'd them and im still within a reasonable range and my ratios are actually better than when I don't cheat. Almost perfect 40-40-20...??? I have been really adhearent so one cheat day isn't bad I guess. Everyone I talk to in the gym (and Monica Brant)says "80% clean". I'll get back on it tomorrow. I can't wait till my internship is over and I can move out and only keep healthy stuff in my pantry.

Since Im not allowed to complain anymore I would like to say that I have gotten a lot stronger in 11 weeks than I ever have been. I am most impressed with the fact that I can shoulder press 25lb dumbells. My co-workes were impressed by this as well so I guess it's not all bad.

Man, there has been a lot of journaling today. Im glad I started doing this becaue my family would just say "shut up you're thin! who cares!"

I like that there's some good strong women who understand!! THANKS ALL!!!

[GymRat27]

Talked to my trainer friend. I need to eat more and we re-vamped my workout. Starting Monday all new stuff, if this doesnt work after 2 weeks, back to the drawing board again.

He said that the strength gains I have made are significant and now I have a base. So that's good.

I got a new book: Arnold Schwarzenegger - The New Encyclopedia of Moderns Bodybuilding.

Pretty sweet. Read a lot of it in the bookstore. Im going to follow some of those principals and also bring wt training up to 6 days per week.

Thanks everyone for making me stop whining and cheer up. TTYL!!

[terracotta]

6x/week? (or do you mean 3 on 1 off?)

[GymRat27]

Ok, so back on track. Got a new workout plan. Eating more. Let's see what happens.

I think this workout is going to get a lot of flack from most of you who read it and live by the 3 sets of 10 principle. However, science says different. I read a good deal of the Encyclopedia of Modern Bodybuilding. I also consulted with a trainer friend of mine. He has been putting people on programs similar to this since the 80's and he swears it works.

Because I have had huge strength gains on my previous workout plan but not much size it shows that I have a good work ethic. BUT it also shows that I'm not eating enough. At least now I have a strength base to work off of.

The Encyclopedia recommends 8-12 reps for upper body hypertrophy and 12-15 reps for lower body. I can attest to this because when I did high reps in collge my legs got huge. This was NOT what I wanted at the time though so I stopped doing that.

Here's what we're trying.

Mon - Legs, Back, Bi's
Tue- Chest, Shoulders, Tri's
Wed - Back, Bi's, Calves
Thr- Chest, Shoulders, Tri's
Fri - Legs, Back, Bi's
Sat - Chest, Shoulders, Tri's, Calves

Today I did all exercises to 15 reps, Next week I will increase wt and decrease reps, 15-14-13-12. Then the exercises will change and I will go 11-10-9-8. Following month exercises will change again 7-6-5-4. Each body part gets worked 3 days per week. A heavy, medium and a light day.

Different? Yes. Science backs it up however. Im not responding hypertrophy wise to low reps so we'll see what happens. Besides, when I was an undergrad we learned that 10-12 reps is what you need for hypertrophy, 6-8 for strength gains. Maybe I just need more volume, everyone is different. If its not happening after a few weeks I'll try something different.

Legs:
Squat Machine
RDL
Lunges

Back:
Assisted pull-ups
Back row
High row

Biceps:
Reverse curls
Hammer curls
Supinating dumbell curls

Im going to try to get in 2000 calories day. Man, just the thought of that sounds scary!! Oh well, this is what I want so I gotta do it.

I'll let ya'll know how it goes! Wish me luck.

[terracotta]

Arnold's encyclopedia is great but I should warn you that they should have a disclaimer on that thing... you won't be able to do the same routines as arnold.. you will end up overtrained. It is ok to do a 3 day split like that but you need to have a rest day following day 3, recovering should take 2 full days. So I suggest either doing something like 3 on 1 off (with no set rest days) or putting rest days on wed,sat,sun like:

day1
day2
rest
day3
day1
rest
rest
day2

[GymRat27]

Arnold's encyclopedia is great but I should warn you that they should have a disclaimer on that thing... you won't be able to do the same routines as arnold.. you will end up overtrained. It is ok to do a 3 day split like that but you need to have a rest day following day 3, recovering should take 2 full days. So I suggest either doing something like 3 on 1 off (with no set rest days) or putting rest days on wed,sat,sun like:

day1
day2
rest
day3
day1
rest
rest
day2

I thought about that too. Knowing how I am I would easily overtrain myself too. I just copied what you said and sent it to trainer. I'll see what he thinks about. Thanks!

[GymRat27]

AAAAHHHH!!! today I ate over 2000 calories!!! :) I hope some lean mass comes my way!!

Lifted hard this morning, my back is already sore. Good thing I got that workout over in the morning because SPIN tonight was off the chains!!!

Powells if you read this here is the workout.

3 Loops

everything on a scale of 1-10 (flat 20-27 cadence check, climb 15-20 cadence check)
4 min seated climb 5, 6, 7, 8
3 min standing climb 6,7,8
1 min seated climb 9
2 min standing climb 6,7
3 min jumps (I hate jumps, I only do them on classes during the week)
1 min sprint to the end
1 min recovery

Repeat 3x -- Awesome!! I had two new people today so I had them skip the sprint home and made some additions on resistance optional.

I am spent!!! Time for a shower and bed.

Terra- I am going to try 3 days on, 1 day off and see how it goes on the lifting end of my workouts. Judging by how today went I dont think I could do 6 days in a row. Good lookin out.

Oh! heres the ratios:

Calories: 2030
Carbs- 36%
Protein - 42%
Fat - 22%
Fiber - 39g

Made new recipe too - If you have a sweet tooth try...

Peaches n' cream protein ice cream

1 can (15oz) sliced peaches (I used unsweetened, sweetened with splenda)
3 scoops vanilla whey protein powder

Combine peaches (w/juice) and whey in a blender and blend until smooth. Put in an ice cream maker and freeze according to directions.

I don't have an ice cream maker so I froze it in a shallow bowl until the endges were frozen but the middle was soft. Then I scraped all that back into the blender, blended till smooth and re-froze.

SWEET AND TASTY!!!

[StlBarbie]

Gymrat .. THat is ABSOLUTELY Brilliant ... I know what we are doing tomorrow in spinning ... I am subbing in to boot .. at least, I can try it out on guinea pigs!! LOL It looks killer!! Thanks!!

Shocked that you ate over 2000 .. what are you so worried about .. that class alone is worth a good 700 calories burn at least, not to mention your basal metabolic rate, do you even have ANYTHING left for a bulk??? I doubt it ... seriously!! Calculate it out and let me know what you thinK.

Have a great rest Gymrat and thank you, thank you for the awesome class!

[GymRat27]

Alright, alright. I should have been eating more all along. Muscles are strong but small. Bulking starts today. Eating like a fiend. This should be interesting. Im going to have to move my scale out of the bathroom to another spot in the house far, far away.

Lifting went ok today. I was feeling discouraged this morning so I wasn't as strong. PC - Patient and Consistent. That's the way to be.

Im hungry....I'll finish this later.

PEACE

[GymRat27]

Ok, im back

Today I worked chest, tri's and I have to go back this afternoon for shoulders.

Chest :
Smith Bench Press
Incline Smith Bench Press
Ped Deck (shoulder pain on this one, need to find a new exercise)

Triceps:
Seated Overhead tri extension
Close Press
Assisted Dips

Shoulders:
Standing shoulder press
lateral raise machine
Cable pull (rear delts)


Meals so far:

4:10am - CinnaVanilla Apple Oatmeal (see above posts), few raisins, 5 cashews, a few peanut butter chips (When is this bag of trail mix over???)

6:20am - 1/2c. cooked oats, 1/2c. fiber one, 1/3c. 1% cottage cheese

8:00am - 1 Myoplex Bar

10:30am - 6 egg whites, 1 6oz. container ff. yogurt

More Later. I have to teach TBC tonight. Last time this class didn't go so well. I need to make it harder tonight and we shall see.

[StlBarbie]

GymRAT: THEY LOVED THAT SPIN CLASS!!!!!!!!!!!!!! GREAT JOB!!!

I hope you are sucking down protein and carbs somewhere!! :D

Thanks again .. have a great day!!

[GymRat27]

GymRAT: THEY LOVED THAT SPIN CLASS!!!!!!!!!!!!!! GREAT JOB!!!

I hope you are sucking down protein and carbs somewhere!! :D

Thanks again .. have a great day!!

No Problem Powells. Im glad you could use the format. I love track/loop workouts, they are so easy to plan.

So, I decided that I needed just a little more guidance as far as eating and training. My trainer friend cut me off because I was asking too many questions and second guessing him. Yes, I did gain strength and I probably didn't gain any mass probably because of my diet. However, I really do not like the new program Im supposed to be doing. It's only day two and I am so tired and unmotivated. So I got a new trainer. A real one ($$) that will be in the gym with me. Who will look at my diet and help get me where I want to be.

In the meantime, I'll be dong a little resting (just for a little while, 2 days off from lifting and one day of SPIN) and I will enjoy every bit of it.

AAAHHHH!!! SWEET REST!! :)

[GymRat27]

Ok so...

I know its supposed to be a rest day but I just found out that I don't have to volunteer this afternoon and I know its going to be a struggle to stay home. I am having gym withdrawl!!! Plus there is all types of delicious food in the house and I know I would fare better if I was far away from it. I am a "bored eater" big time. I could pick all day long if I had nothing to do.

Actually, there is lots of stuff I have to do (make a cd for my soldier overseas, plan a cycling workout for tomorrow, clean room, get all my stuff organized for my DI etc....). I should be ok. Plus im almost done the book I got for my B-day (thank you Kelly B!)

Man did I need this rest. I slept right through the night till 5:30 without waking up once. Usually I have already had a meal and am 1/2 done my workout by this time. I snuck a nap in yesterday too. Hmm..body trying to tell me something... I think so.

Made something new for breakfast this morning.

1/2 banana cut into small pieces, 1/2c. cooked oats, 1/4c. fiber one, 1 scoop chocolate whey protein powder... Chocolate covered banana oatmeal!!! yum!

Here's what else I ate:

1tsp PB, 1T raisins, 1T cashew nuts

CinnaVanilla Apple Oatmeal

5 egg whites, 1 6oz container yogurt (wow, Im out of eggs for the week already, gotta go to Wally World on the way home!)

Thats it so far. Missed a meal b/c of my late wake up this morning.

Ill be back!

[StlBarbie]

Hey, enjoy a couple of days of rest ... you have more than earned it!!

I hope you get a trainer that really meets your needs ... with the active cardio lifestyle that you maintain as well!!! You WILL have lean mass!! :D

[StlBarbie]

Man, that breakfast sounds so................. GOOD!!!!!!!!!!!!!!!!

I know what you mean about gym withdrawals!! ;) It is SUCH an addiction!!

[GymRat27]

Hey, enjoy a couple of days of rest ... you have more than earned it!!

I hope you get a trainer that really meets your needs ... with the active cardio lifestyle that you maintain as well!!! You WILL have lean mass!! :D

Thanks Powells. I think that he really will complement me well. I have talked to him numerous times in the gym already. He knows what my goals are and what is important to me. We always joke about how he's going to take a cycilng class some day...it hasn't happened yet. He is a really really positive guy which I like and he has a good sense of humor which is good because he has to put up with my s#!% now. (I will question everything and want to know why this will work and why this won't and what is the scientific reasoning behind everything!!). Sorry, I just like to know stuff instead of just doing it.

He's really smart and probably one of, if not the best trainers in the gym. He has actually helped a lot of the other TRAINERS with their programs and diets. We talked a bit yesterday about what he would be putting me through on Friday and I am 100% confident in his abilities as a trainer. Yes, I know that with anyone, finding what works is a matter of trail and error but I'd rather be trying in a way that makes sense than with something Im not comfortable with. So, let's hope for the best. I will (obviously) let you know how it goes.

[StlBarbie]

He certainly sounds like someone that you can work well with!!! I think you will be so much more satisfied when you are experiencing the results YOU want! :)

[GymRat27]

These past two days off from lifting have really helped me clear my head. I am relaxed and ready to get back in the gym. Man, I felt like I was going crazy for a while. I know how to do this but I kept second guessing myself and was just feeling so.....lost. Deep Breath...back to work.

In another post I wrote that creatine did not make me bloated. I think I lied. Sorry. I forgot to take it yesterday and noticed that I felt a lot tighter (diet was the same/similar).

I have an appointment with Trainer T tonight!! Do I think I need a trainer to stand around and count my reps? No. I would like someone to check me out and make sure my form is on point. I do need someone with bodybuilding experience to look at my diet and get my metabolism in check since it is now quite obvious that I all but destroyed it when I was in college. And, I do need another pair of eyes that aren't my family or you girls.

My old trainer/advisor told me that when I was cutting I wasn't allowed to eat vegetables.....what the f is up with that? There is no way I would have survived. Trainer T mentioned when we talked earlier in the week that he wants me to cut a little and take a look at my muscles. I could stand to lose a few %'s of body fat. I just checked it on the BIA (I know not accurate) and it was 16.3%. Even though I am not fat, and not really all that big boned either (I wear a size 2-4 jeans for christ sake!!) I always have had a very squishy soft appearance. I would like to look more hard and angled. None of these soft, feminine curves. Normal girls would probably think thats crazy but no one is normal on these boards so you all understand!! haha!

Meals so far:

1/2c. cooked oats, 1/2 c. fiber one, 1 scoop choc. whey, 1 t PB, 1 T raisins, One bite of Protein Bar, One bite of energy bar, 1/2 homemade protein bar (Trainer T is going to 86 this picking crap right away)

1/2 Protein Bar

1/3c. 1% cottage cheese, 1/2 c. cooked oats, 1/2c. fiber one, 3 dried apricots, 1T SF maple syrup

1/2 Protein Bar

More later! Bye now!

[MsJewels]

Hey there! I just spent my afternoon reading through your entire journal. I want to try a spinning class now!! You made it sound like so much fun.

I don't know that anyone really addressed the fact that you seem to be overtraining. Discuss this with your new trainer. Your muscles need time to build themselves back up, and since cutting back on your cycling isn't an opinion due to the fact that it's your income, then lifting rest days are probably even more important.

I think you shine with passion for improving your fitness level, and with that awesome attitude, there's nothing that can stop you. Bump the other girls that said you didn't waste those 11 weeks - I'm sure that along with your strength, you also improved your form, eating habits, and learned more than you could ever had without the experience.

Don't get discouraged! I like the refreshed, rejuvenated "GymRat" and look forward to getting to see some pics! You must have awesome legs with all that cycling... Bet those calves are sweeeeeet! (BTW, I am obsessed with large calves since mine are sadly lacking - for now! lol!)

[StlBarbie]

You sound pumped and ready to work hard with your new trainer .. and you TRUST HIM ... all the keys girl ............. you are going to make all the progress you want with your hard work ethic and dedication!!

And yes, GYMRAT ... We WILL want pics!!! :D

Have a great weekend!!

[egoatdoor]

Can ya'll tell im a single girl with no kids?? haha! going to the beach and going horseback riding whenever I want. I LOVE IT!! I'm a single guy with no kids. Isn't the freedom to do what you want, when you want to do it great?


Can anyone who competes, figure or bodybuilding tell me how long you trained before competition. Most people I talk to say a year but I was wondering if anyone got ripped really fast. Im impatient so I feel like its taking FOREVER but I know that it will come. Just wondering!

Do a search of threads for Tennis Chik. She competed about three months ago in her first contest and she put up a thread with competition pictures. She had only been training for about a year and she looked amazing for training for such a short period of time.

[egoatdoor]

Here's what we're trying.

Mon - Legs, Back, Bi's
Tue- Chest, Shoulders, Tri's
Wed - Back, Bi's, Calves
Thr- Chest, Shoulders, Tri's
Fri - Legs, Back, Bi's
Sat - Chest, Shoulders, Tri's, Calves




Gym Rat, I think this is severe overtraining. Am I right that you have a full time job and teach spinning a few times a week. In addition to all this, you are going to train with weights SIX DAYS A WEEK, hitting each bodypart TWICE!!!!

Arnold's theories are fine for those ( men and women) who are using "special assistance" ( you know what I am talking about I hope). A natural trainer and especially someone who has other obligations on his/her time and energy like a full time job cannot possibly achieve any level of muscle recovery training for any period of time on such schedule. Muscle grows when it is resting, not when it is being trained.

[GymRat27]

Thank you EVERYONE for your comments. I have great news!

I LOVE MY NEW TRAINER!!!

I have had two training sessions already and both times it was awesome!!! Much of what you all have said was exactly what he said. I am now only training one body part per week. I am an idiot for not having a trainer sooner. I really was going about this the wrong way and listenign to bad advice. Trainer T is great to workout with. He is sooo picky about form and how Im training my muscles; I have never felt so in tune with whatever body part I am working. I was skeptical about how we were training but my back and biceps were SORE on Friday and a little on Satruday too.

Trainer T looked at my diet and we got that all cleaned up too (no more raisins :( ). He said that for a while my energy levels will drop on this new plan but that's to be expected.

Besides getting a great workout I really have so much fun training. We get along well and pretty much laugh all the time.

So, this weekend has been great. Im so excited to be back in the gym. I feel confident in myself and this new program and I will definitely bump all of you who gave good advice.

[GymRat27]

Back again.

So I know that I've been switching things up quite a bit the past few weeks and as you all know, consistency is the key to getting any kind of results. I am confident with the new plan of attack however and I will stick to it, without questioning or changing things or being confused or second guessing or any of that.

Trainer T looked at my diet and agreed that it was pretty clean but I was lacking some quality protein (mainly meat). This new recommended diet seems pretty strict but I think its because he's trying to lean me out a bit and see what my muscles look like so he can "mold" me to where I want to be.

6 meals

1) egg whites and oatmeal (I added some fiber one to my oats)
2) chicken and rice (or sweetpotato)
3) Tuna, chicken, turkey or fish and vegetable
4) Protein shake with a carb added
5) Tuna, chicken, turkey or fish and vegetable
6) Chicken and a vegetable

I have to stop eating nutritionally lacking salads and eat more stuff like brocooli or green beans etc.. Also no more peanut butter, cashews, raisins, dried apricots for a while.

Here is the new training split

Monday - Legs
Tuesdaay - Chest and Cardio (choice)
Wednesday - Back
Thursday - Shoulders and Cardio (spinning)
Friday - Bi's and Tri's
Saturday - Rear Delts, Traps, Calves, Cardio (spinning)

Even if you don't agree with this, don't critique. I trust my trainer and I already annoy the S%*# out of him by questioning why do everything. HAHA!


*Powells if you read this, thanks for suggesting intervals the other day. We did 1 hour and 5 minutes of them on Saturday and it was AWESOME. Oh my gosh I was tired so I KNOW the class got theirs kicked!

[terracotta]

your split might be fine. It all depends on you. The most important thing is for you to tune in to how you are feeling. If you feel like you aren't healing and are dragged down then take note and talk to your trainer. Your diet schedule doesn't look so bad.. what is the caloric breakdown you are aiming for? And yes I agree, salads are not so great in terms of nonstarch veggies.

I'm glad you have a trainer you like that is picky about form and motivates you to hit those muscles hard.

[CrystalIda]

Your diet and training looks good!! I love having a trainer, although mine is online, she's really whipping me into shape! :)

[GymRat27]

your split might be fine. It all depends on you. The most important thing is for you to tune in to how you are feeling. If you feel like you aren't healing and are dragged down then take note and talk to your trainer. Your diet schedule doesn't look so bad.. what is the caloric breakdown you are aiming for? And yes I agree, salads are not so great in terms of nonstarch veggies.

I'm glad you have a trainer you like that is picky about form and motivates you to hit those muscles hard.


Hey Terra,

Thanks for the advice as always. I really do have a very open and trusting relationship with my trainer and I know that he will listen to me if I have questions about something or am not feeling right about the workout.

As for the diet I am not going to be couting calories or aiming for anything specific. Just following that plan and keeping an eye on portion control. I might fitday what I ate today just to see but honestly I am glad I don't have to use the computer anymore to figure out calories for the day. A lot of the bodybuilders in my gym that I have talked to don't count calories, they just follow guidelines and keep track of portions.

Yes, I too am glad that Trainer T is so awesome and motivating. Definitely the right stuff at the right time. THANKS!!

[terracotta]

Hey Terra,

Thanks for the advice as always. I really do have a very open and trusting relationship with my trainer and I know that he will listen to me if I have questions about something or am not feeling right about the workout.

As for the diet I am not going to be couting calories or aiming for anything specific. Just following that plan and keeping an eye on portion control. I might fitday what I ate today just to see but honestly I am glad I don't have to use the computer anymore to figure out calories for the day. A lot of the bodybuilders in my gym that I have talked to don't count calories, they just follow guidelines and keep track of portions.

Yes, I too am glad that Trainer T is so awesome and motivating. Definitely the right stuff at the right time. THANKS!!

ok then... I'm not much of a counter myself ;)

[egoatdoor]

Trainer T is great to workout with. He is sooo picky about form and how Im training my muscles; I have never felt so in tune with whatever body part I am working.

If he is making sure your form is right all of the time, then this guy must be a gem. 95% of the trainers I see do nothing about developing or correcting bad form in their trainees, usually because they don't know what they are doing. Seems like you have a good trainer here. Best of luck. :)

[CV Athletic]

Hey GymRat!!! I'm so happy to see that your happiness and spirit is back!!!! You're making me want to do another spinning class this weekend lol...Question...are you still using the Creatine? I've been pondering this but I heard a lot of women claim it causes water retention....I'd love to hear your thoughts on what it's done for you!!! Keep it up!!!! :)

[StlBarbie]

Gymrat,
I am so glad that it all seems to be coming together for you!!! You sound very happy!! Today, we did the class the progresses ... it was awesome!! You are full of wonderful spinning ideas!! I will anxiously be following your results ... I am sure that you will be pleased with all the hard work, thought, and dedication you are putting into it!!

[GymRat27]

Hey GymRat!!! I'm so happy to see that your happiness and spirit is back!!!! You're making me want to do another spinning class this weekend lol...Question...are you still using the Creatine? I've been pondering this but I heard a lot of women claim it causes water retention....I'd love to hear your thoughts on what it's done for you!!! Keep it up!!!! :)


I dropped the Creatine I was using out per advice of my new trainer. He wants me to lean out now while maintaining as much muscle as possible (im still eating a good amount of calories) . He also doesn't want me to be retaining water. I think I got stronger when I was using it but maybe it was just a placebo effect. Im all about the placebo if it won't hurt me and I have actually had to write papers on creatine for school. All the research I have seen says its safe. If you want to try it out but a tub of it, go through your loading phase and use it till it is gone (actually you may need 2 tubs) if you don't like it you could always stop taking it. It won't hurt you (as far as science knows...)

[GymRat27]

If he is making sure your form is right all of the time, then this guy must be a gem. 95% of the trainers I see do nothing about developing or correcting bad form in their trainees, usually because they don't know what they are doing. Seems like you have a good trainer here. Best of luck. :)


OMG!! SOOO Strict on form. We spend a lot of time on that actually, I mean I still get a workout and definitely push the weights (my legs are SORE today) but he is supercritical about form. Yesterday it was my knees coming in like 1/2 an inch (I mean so small I could hardly tell) on the squat press. I have lots of bad habits to break but hey! if it gets me where I want to be then I'll take as much time to learn as possible. No time to play around.

Thanks for reading my journal! :)

[GymRat27]

So....

Training is going well. I feel really really good about my trainer and this program. My legs are SORE today. I had today off because we couldn't fit an appointment in today. I did teach two classes today at work though (TBC and interval training) which I partake in so I got a little bit done.

I might have to change up my diet a bit. Why? Because I like it too much! HAHA! I talked to my trainer today and he was asking how it was going. When I said "I love it! Everything is laid out and its easy to follow not torturous at all im not starving!!" He said "Yeeeeeeaaaah, you might be eating too much, this isn't supposed to be that fun." I am probably getting a little too many carbs right now, probably have to cut back a bit on the rice and veggies. :( I love veggies. I also have to start documenting foods AND probably buy a food scale just to make sure Im getting enough protein at every meal (Wal-mart anyone?)

We have been training at night which I don't like because I get runner's high like you wouldn't believe after any kind of training and I have trouble getting to sleep.

I have to train tomorrow morning though (7am YES!! I love it. He'll HATE it!!) because I have to teach cycling at 11am and TBC at 12 and work till 7. (Yes I will eat, promise)

Back training tomorrow. Oh my god last time I TRIED to do pull-ups, Trainer T was practically lifting (ok not practically, really) all of my bodyweight because I am such a weakling....sniff. I'll get stronger though. Sorry I haven't posted in a while. My comp at home has a virus like no one's business.

Bye!

[GymRat27]

OOOH boy what a day and its only 2pm!!

Had a training session this morning. We did back, I was definitely more in-tune this time than the first time.


Close grip pulldowns
Wide pulldowns
Back Row
High Row
Pull-ups (for real...with lots of help from Trainer T)

THEN

I had to teach cycling today...the guys in class must have been having a good day because I tried to end the class at 10 mins till 12 (I had to teach the TBC class at 12:05) BUT they were like "We have 5 minutes still....if you get off your bike we'll just keep going"....SO...we continued and my favorite "10-minute drill" became more like 15 mins (Powells if you want to know what this is send me a message its AWESOME!).

TBC went really really well today. I was subbing at this center for my friend Kelly. I have not been teaching group exercise class all that long (except for SPIN!) and this was probably the first class I have ever taught when everything just flowed and I was relaxed and poised. The women here at this fitness center are really picky and they are never just nice for the hell of it. So when they left and all said "That was really fun you should teach us again" I felt really really good.

Now I am tired and still have to work until 7pm. Ill probably check back in and see how everyone's day is going. TTYL!!

[MsJewels]

First of all, good for you for asking enough questions to make your new trainer's head spin! lol! ;) That's how you're going to learn, and you're making the most of your investment in them.

Secondly, LOVE the energy here!!! :D

It's so funny that your trainer had to change your diet because you're loving it too much. I am currently trying to put on muscle by eating clean and lots (LOTS) and I find that I am eating all the time and loving it!! I haven't yet done a cutting cycle, but my fitness friends are warning me to enjoy this phase, because the next isn't as blissfully fun. ;) So I'll pass that advice onto you! (Do you eat yams? OMG - LOVE YAMS!!!! I bake mine in foil and then eat them cold out of the fridge.)

Have a great weekend!

[StlBarbie]

Great job Gymrat!! You sound wonderful!!!!!! I love you enthusiasm!!!

AND YES, I want you to pm me the drill!!! :D Thanks sweetie!

Hope you have a wonderful weekend!!

[GymRat27]

Hey everyone!

Wow, everyone is just sooo nice here!! I love it. I am sorry I haven't been keeping up to date. This weekend I had a lot of shopping to do (tax free weekend in NC!!) I taught cycling on Saturay (80-100rpms for the first 35 mins...if they could handle it...they sure did try!) I swear I think im just getting meaner and meaner each class..its almost pure evil. But, they keep coming back. Sunday I had a workout with my trainer because I had to skip Wednesday. We did traps, rear delts and calves. Oh! and abs. I am FINALLY getting my calf workouts down. "Calves and Abs are an art" he says.

Today I had to do legs. All by my lonesome this time. It was good though. I hit them pretty hard. I had to teach right at 12pm when I got to work this afternoon, it was tough, my leggies are beat!! Still another class to teach today at 5:15 (we certainly will not be doing much of a lower body workout today).


Here is my workout:

Leg extension
Squat press
Squat press with legs high (works hams)
Squats
Leg curls (lying machine)
Leg curls (lying with a dumbell)

Ok so, before I said this diet was fun. I lied. It is getting soooo boring. I am so tired of chicken and tuna and salmon. Blech! I mixed it up a little this weekend and my trainer was not too thrilled (good thing I didn't tell him about the protein bar I ate too! yipes!). Everything is back on track now. Eating clean and being good. I didn't really eat "bad" I just didn't time my meals like I should have, switched one meal with a shake, had whole grain bread instead of oatmeal and ate the protein bar...crap..that sounds not so good when its all written out. :( I guess that's what this journal is for...fessin' up!

Here is what I ate today (so far)

7am - 5 egg whites, 2 T whey pro powder, 1/2 c. oats (all scrambled up)
10am - 1 cup chicken breast, 1/2 c. brown rice
1pm - 1 packet salmon, 1 c. green beans.

I do have to say I am leaning out nicely I think. Getting a little more definition here and there (omg! i fit into my college jeans...size 0..thats almost scary, I don't want to be skinny). Trainer T says one month and we'll see what we got and what needs to be improved.

Thanks for being so nice everyone!!! :)

[GymRat27]

Halfway through the week....

Oh my gosh my legs are still sore from Monday. Admittedly 2 TBC classes did not help them get any better but still.

So, here is an update:

1) Mustard is now my new savior.
2) I am going to have to invest stock in the crystal light company
3) My trainer is the best!!

Yesterday I lifted chest

Bench Press
Incline on the smith
Fly's
Incline Press

Bench Press and incline press went alright. I use my shoulders too much still. Fly's and Incline were THE DEAL though!!!

I feel like I have been cheating a little on my diet. I have not gained weight back (lost about 4-6 lbs) but I am looking and feeling a little soft. I have this week to go before trainer critiquest and changes things up. It is probably my fault for picking at too much vegetables and other stupid little things like that.


I was going to take today off but Sunday is my Dad's birthday so I would rather keep that day free. Tonight: Back!

Good thing Trainer T is strong and he can pick me up when I attempt to do pull-ups. Actually they were a little better last week than the week before and hopefully will be even better this week!!! And maybe even one day... I will be able to do them all on my own.

Oh ok, I was talking to my trainer the other day about all the people in the gym that use steroids. He used to be a bodybuilder and is very close with a lot of the other bodybuilders there (helps them with contest diets, posing, workouts etc.). We're pretty much friends now and Im not going to expose anyone's secret but I am sooo dissapointed that some of the women I really admire in the gym aren't clean! :( . It is kind of discouraging to aspire to look like someone and find out they use. Ugh! Oh well, I guess it makes what I can do to my body without drugs even more rewarding.

Peace Ya'll!!!!

[GymRat27]

Well my trainer said that I would start to feel tired on this diet. It seems as if he is right again. I was struggling through my cycling class yesterday. It was the weirdest thing....my mind was with it but my body was just not functioning. It only started near the end of class. I'll have to see how this Saturday (1hour+) class goes.

Today will be a test. I have a luncheon at the school where I am starting my dietetic internship. Yes, you would think "oh a bunch of dietitians, they'll have healthy food". Not so my friends. I have been to plenty of conferences where the pecan pie and cookies just don't stop. It's that whole "everything in moderation" spiel.

Yesterday we lifted bi's and tri's and of course abs. It was one of my best workouts yet!! My ab workouts are coming along well too.

Im going to have to skip lifting today because I have an almost 2 hour commute back from lunch and I have plans for tonight. NO worries, everything will get done this week. I'll just have to get in some extra body parts tomorrow.

Hope everyone has a great weekend!! :)

[egoatdoor]

Mustard is now my new savior. You and me both. Putting it on those dry baked potatoes and dry canned tuna makes them so much easier to eat.





Oh ok, I was talking to my trainer the other day about all the people in the gym that use steroids. He used to be a bodybuilder and is very close with a lot of the other bodybuilders there (helps them with contest diets, posing, workouts etc.). We're pretty much friends now and Im not going to expose anyone's secret but I am sooo dissapointed that some of the women I really admire in the gym aren't clean! :( . It is kind of discouraging to aspire to look like someone and find out they use. Ugh! Oh well, I guess it makes what I can do to my body without drugs even more rewarding.

Its good you learned this early on. The truth, no matter what anyone may lead us to believe, is that EVERY top competitor on a national level, amateur or pro, male or female, bodybuilding, fitness and figure, uses steroids. If you are aware of this and choose not to use, then it prevents you from having unreasonable expectations as to how much your physique can develop by natural means as compared to those who have "chemical" assistance.

[GymRat27]

I have figured it out.....

This is why dieting sucks and I cheat all the time (ok not ALL the time, just on Sundays and a little today w/ some fresh grapes and a sweet potato)


I have been skinny before. I am still pretty thin now. I have never been muscular. I don't know what I would look like muscular. I am kind of scared to get the muscular look I want because what if I lose it??? I would hate to be one of those people that "gained all that weight back/started slacking off..etc.." I don't really know what I am supposed to be looking for. Yes, I do see some shape forming when Im at the gym working out but I don't really know where it is going to go.

I think I am lacking a realistic vision of what I want to be. I mean I have tons of pics ripped out and in my binder and I am on the bb.com website all day looking at photos but Im not sure if I can actually get there. I feel like im so young and inexperienced. Because of this lack of vision I have a lack of commitment. I will put in the work like no one's business because I LOVE working out. I always have. I would work out if there were no physical (cosmetic) benefits. It is the diet that is hard. I definitely ate raisins, craisins and peanut butter chips this Sunday. And today ate grapes and 3/4 of a sweet potato (way too many carb servings today).

I really need to quit this cheating out and just stick to the plan already. I was not recording on fitday anymore but I'll probably have to start again to keep myself in check.


So what is the good news?

Awesome leg workout today!!!!! My hams are sore already!!! The rest of the week is going to be interesting.......Because my internship starts this week I am down to ONE (sigh...) SPIN class per week. Ill have to find my cardio through another source. Maybe I can sneak into a 4:00 class on Thursday evening.

Here is the workout btw...

Leg extension 3x10
Leg Press 3x10
Leg Press w/ feet high 3x10
Squats 3x10 (I hate squats, I wanted to cry the first time I did them,
they are getting better little by little though....)
Hamstring curls on bench with dumbell 3x10
Ham curl machine 3x10


Diet- ok besides the grapes and potato (WHY I ASK WHHYYYY!!!)

It will be a lot easier to eat clean tomorrow because I will be at class or driving or in the gym and all my food will be packed with me. (chicken, rice and mustard anyone???) I will definitely be "that kid" that no one wants to swap lunch with!!!!


egoatdoor - haha!! Good think I developed a taste for mustard in the past few years. It goes on everything!!! Yeah I guess it is good to see that so many people are on roids. It does give me more realistic expectations.

[moon girl]

I think I am lacking a realistic vision of what I want to be.


I feel that way too. I have never been skinny NOR muscular so I have no idea... Even after 3 years of working out I have no idea what I want. One day I think I'm fine the way I am (doesn't happen very often ;) ), the next day I think I'm getting too muscular, and the day after that I want to build more muscle. Like you, I love my workouts and I have no problem getting my butt to the gym (if I'm rested anyway). Diet, however... not so much. And I agree that perhaps it's because I don't know where I want to be. I wonder if it would be easier if I had a "real goal".

BTW I'm not a big fan of squats either... I just can't seem to do them properly and they make me want to cry. So do lunges by the way... but at least I'm seeing some results from the torture.

[egoatdoor]

I have figured it out.....

This is why dieting sucks and I cheat all the time (ok not ALL the time, just on Sundays and a little today w/ some fresh grapes and a sweet potato)


I have been skinny before. I am still pretty thin now. I have never been muscular. I don't know what I would look like muscular. I am kind of scared to get the muscular look I want because what if I lose it??? I would hate to be one of those people that "gained all that weight back/started slacking off..etc.." I don't really know what I am supposed to be looking for. Yes, I do see some shape forming when Im at the gym working out but I don't really know where it is going to go.

I think I am lacking a realistic vision of what I want to be. I mean I have tons of pics ripped out and in my binder and I am on the bb.com website all day looking at photos but Im not sure if I can actually get there. I feel like im so young and inexperienced. Because of this lack of vision I have a lack of commitment. I will put in the work like no one's business because I LOVE working out. I always have. I would work out if there were no physical (cosmetic) benefits. It is the diet that is hard. I definitely ate raisins, craisins and peanut butter chips this Sunday. And today ate grapes and 3/4 of a sweet potato (way too many carb servings today).

I really need to quit this cheating out and just stick to the plan already. I was not recording on fitday anymore but I'll probably have to start again to keep myself in check.. Gym Rat, I don't understand why sweet potatoes, raisins and grapes are considered "cheating". These are good solid bodybuilding foods. Now peanut butter chips are another story, but one "cheat day" or "cheat meal" a week is not going to kill you. If anything, that occasional cheat can be productive because it gets the craves out of your system and makes staying on your nutritional program the other six days a week or however long much easier.


On the subject of muscle, you need to have a positive attitude. It is YOU who controls how you look and what happens. If you "lose it" or "gained all the weight back ( do you really mean "fat", not "weight"??)" it is because YOU did the slacking off and binge eating that caused it. Are you the unmotivated lazy type that makes up the majority of the population or is physical fitness a lifestyle such that even if you cut back on training or did not train as seriously, you overall good eating habits and exercise would still result in a physique that is not "contest perfect", but still far ahead of the norm and the envy of most women ( and men) in the gym?

Do not be afraid of venturing into the unknown and don't worry too much about what you may or may not look like in six months. Take it a day or a week at a time. You are already apparently seeing good signs in your physique. Just watch to see what happens, again, a day or a week at a time. If at some point you feel you may be getting too "muscular" for your own tastes, then make adjustments at that time to your program and training. And please be aware of those myths and stereotypes about women and "muscle". Unless you are extremely genetically gifted and/or using "substances", women's low levels of testosterone make it highly unlikely that lifting weights, even lifting "heavy", will turn into one of "those" women who are insanely muscular and "look like a man".

[GymRat27]

Hi Everyone,

I know I haven't posted in a long time but I have been more busy than I have been or ever will be in my entire life. I have started my dietetic internship!!!! There is so much work it is insane!!

I actually have to get back to the books right now but everything is going swimmingly. I lifted bi's and tri's with my trainer last night and shoulders this morning by myself (and now I know a trainer is so worth the $$). It went well though, I concentrated really hard on using the muscles I was working and not losing form. Diet is going ok. It is time to start tracking better (I mean tracking at all) because I haven't been. How will I know what to change if I don't track right?? Ok work time. Later on!

[leen]

I had to comment on your screen name, its what I call when of the girls at the gym all the time. I swear she is always there before me and still working out when I leave, hope you take more time for yourself then her.