Tigerbaby's progress journal

[tigerbaby]

Well, first of all I would like to start by thanking all of the members who helped me by critiquing my diet. I hope to use this journal as a way to track my progress but also as a way to improve myself through the advice and suggestions of others.
A brief background on myself I currently weigh in at 152 lbs. The heaviest I have ever been is 186 lbs. I am currently a college student and would like to become more active and become a healthier person. My goal is 130 lbs. and I know this isn't very low but that is my goal for now. Unfortunately my plan is going to be difficult because I am enrolled as a full-time student and work part-time. But I am willing to try my hardest as far as exercising and dieting.

Okay well here it goes:
Food Intake:
Breakfast: 1/2 cup rolled oats w/ 1/4 cup skim milk; 1 apple; 15 almonds
Snack: 1/4 cup ricotta cheese w/ splenda
Lunch: 6oz salmon; large salad
Snack: apple; almonds
Dinner: 6 oz flank steak (I know I should be eating chicken or fish) 1 cup red, orange and green bell peppers; 1/4 cup onions; 1 whole wheat tortilla
Snack: 1/4 cup ricotta cheese w/ cinnamin and splenda

Today's a school day so for light cardio I did about 2 miles walking around the track.

A few questions though:
Am I eating too much ricotta cheese? And any recipe suggestions would be very helpful I havn't really got the hang of the taste yet. Also is cottage cheese better?

[kvh4fan]

Hi! I too am a full-time student and part-time worker. I've found the easiest way to get in a workout is to make time. I don't know what your schedule is like but I normally have mid-morning classes (some days they extend into the late night) followed by prime-time working. I usually make time for my workouts first thing in the morning as soon as the gym opens (5am). Yeah, it's a sacrifice but it's well worth it!!

Secondly, I'm not great on the diet thing but I'd recommend you eat more veggies and even fruits. Also, the ricotta... why not replace with cottage cheese?

[tigerbaby]

Thanks for the advice Kvh4fan! Yeah morning workouts are a killer for me but I have gone twice this week at around six :) I am hoping it will get easier after awhile. As far as eating ricotta or cottage cheese personally I prefer the taste of ricotta but if cottage cheese is better I guess I could start eating that. I will try to add more veggies. I am thinking about replacing the apple with a green veggie for my snack.

[kvh4fan]

Thanks for the advice Kvh4fan! Yeah morning workouts are a killer for me but I have gone twice this week at around six :) I am hoping it will get easier after awhile. As far as eating ricotta or cottage cheese personally I prefer the taste of ricotta but if cottage cheese is better I guess I could start eating that. I will try to add more veggies. I am thinking about replacing the apple with a green veggie for my snack.

Hah, tell me about those early workouts! Sheesh! After a while though, your body just gets used to it. And I'm at the point where now I hate going anytime that isn't first thing in the morning. Even over Christmas break, I STILL went at 5am, hah. It's like an addiction. Here's what I do if you're reallllllly tired... I usually, as soon as I'm done my workout, come home and eat my post-w/o meal. Then I give it a little while to digest and then I (I know this isn't the best of advice, but...) take a short nap! And it actually works and helps me stay refreshed during the day... even if the nap is just an hour, I've found it works. :)

[tigerbaby]

Thanks for the advice Kvh4fan, unfortunately I have a mid-morning class and am unable to take a nap which sucks. So basically I am just going to have to get in a workout when I can.

Workout:
20 minutes on stationary bike-200 calories

3 sets 10-12 reps each machine- both leg and upper body
(have to find the names for each exercise Sorry)

Diet:
Breakfast: 1/2 cup oatmeal, 1/4 cup milk, 6 almonds, 1 small apple, Splends and cinnamin to taste
Snack: 1/4 cup Cottage cheese
Lunch: Large salad; 6 oz tuna fish; 1/2 avocado
Snack: Protein shake
Dinner:1 cup chicken; 1 cup yellow squash; 1 cup green beans; 1 slice whole wheat toast

Havn't had dinner yet but am getting there might add something for taste.

[OhLea]

welcome! Im in college too - I get up at 7 everyday and work out. I absolutely love it and wouldnt have it any other way! Seriously, some of my friends think Im crazy...and the way I eat, dont even mention it! Good luck on your progress, I know being a student and working out a lot can be really hard - but its worth it!!!!!!

[tigerbaby]

Thanks Ohlea and Kvh4fan for your encouragement! I am so glad there are other college students on this site. Anyway I am going next week with a friend in the morning so hopefully this will give me enough encouragement to go early.

[tigerbaby]

I am thinking about hiring a personal trainer to help me with my workouts. I pretty much know how to use all of the machines and know the basics of each exercise but am unsure if I am practicing the right form. Do ya'll think this is a good idea? Also what should I be looking for in a personal trainer?

I have been a bit under the weather so today I basically did only light cardio walking/joggin at a 4.0 to 4.9 pace.

Food intake:
Breakfast: 3/4 cup oatmeal, 1 cup apples, 7 almonds, 1 tblsp natty PB
Snack: protein shake
Lunch: 1 piece toast, 1 egg, 1/2 cup chicken breast, small salad
Snack: cottage cheese w/ celery
Dinner: 1 turkey burger w/ 1 whole wheat hamburger bun; toppers: spinach, tomato, mushroom, onion
Should I not be eating the hamburger bun so late?

[SC1]

Hi and welcome, Tigerbaby! Hmmm, I'd say it doesn't hurt to hire a trainer if you can afford one. We'll all be happy to help with exercise routines, but it's always nice to have someone personally review your form. I've been a certified trainer for a little over 3 years and work full time as a strength coach, but I recently went to another trainer just to get a different perspective and was amazed at how many things he picked apart on my form! That's why a second pair of eyes is good for everyone occasionally!



Workout:
20 minutes on stationary bike-200 calories

3 sets 10-12 reps each machine- both leg and upper body
(have to find the names for each exercise Sorry)


When you say 10-12 reps on EACH machine, are you doing a circuit training type workout where you use all the machines??

Some advice on looking for a trainer... certifications are important, and you should definitely check credentials, but I like to see them in action too. The next time you are at the gym, watch a few of them while they are training their clients. Are they engaged with the client or just going through the motions? How much of a stickler for form are they (I think a good trainer will be a real hard case about form!) Another good thing to look for is someone who will explain the exercise in grave detail AND explain why you are doing them/what muscles you are working. In other words...a trainer who wants to TEACH their clients as opposed to simply babysitting them.

When you first meet with a trainer (I would interview them first- after all you are hiring them to do a job... why would you hire someone you haven't interviewed first??) they should ask for your goals and work with you to design a personalized program. If they stick you on their cookie cutter program, that's a red flag.

Oh, and ask them if they can teach you how to do squats. If they tell you that girls shouldn't squat (like one once said to me!) RUN! :)

Good luck!

[tigerbaby]

Thanks so much for the advice SC1! I am going tomorrow to check out a trainer and will use your tips. I am doing a circuit program right now where I do one set of each exercise and then I go back and do the other two sets. Is this allright?

[tigerbaby]

Well today I tried out the school gym and let me tell you it was bussyyyy!!There was a long line for the cardio machines as well as the weight machines. I decided on doing cardio today and doing weights tomorrow at my gym.
Cardio:
15 minutes bike
23 minutes stepmaster
15 minutes bike (I couldn't get another machine:(

Food Intake:
Breakfast: 3/4 cup oatmeal, 1/2 cup apple; 6 almonds; 2 tspns Natty Pb
Snack: cottage cheese
Lunch: Large salad w/ 6 oz. tuna fish
Snack: 1/2 clif bar
Dinner: 1 Turkey burger w/ 1/2 onion, 1/2 cup bell peppers; 1 cup squash, 1 hot dog bun
(probably overdid dinner)

[tigerbaby]

Forgot to post the other day so here it goes:
1-31-06
Food intake:
Breakfast: 1 piece whole wheat toast with antty PB; 1/2 cup cottage cheese; 1 cup strawberries
Snack: 1/2 cup protein shake
Lunch: Large salad 6 oz. salmon
Snack: protein shake
Dinner: 2 cup's amy black bean soup w/ 1/2 turjey burger; 1/4 cup salsa; 1 whole wheat tortilla

Workout: 20 minutes treadmill
Leg workout

2-1-06
Breakfast: Oatmeal w/ 6 almonds; 1/2 banana, 1 tablespon Natty Pb
Lunch: 1/3 cup sonoma chicken salad; large salad
Snack: Zone bar
Dinner:?

Workout: None today

[tigerbaby]

Well, the past two days have been bad on my part. I did do an Abs workout on thursday but that's about it and I have not been watching my calorie intake. I think it is because my period is coming but am not positive. I usually have a lot of cravings before so I am hoping that is it. Also, I feel really bloated. I realize that I should not be eating these foods and will need to learn how to control these cravings to like one small piece of choclate or something. Anyway here it goes.

2-4-06
Food intake:
Breakfast: 1 piece toast with 1 tblspn natty PB; 1/2 cup ff yogurt with 6 almonds
Lunch: Chicken and Spinach Wrap; 1 serving soy chips
Snack: Soy chips 1/4 cup chocolate morsels (all bad carbs:()
Dinner: 1 cup salmon; 2/3 cup asparagus; 1 cup squash; 1 piece dark choclate

I have decided not to weigh myself til next week mainly because truthfully I am scared I have actually been gaining weight. I realize the weight I gain could be from muscle but seriously doubt that with my lack of eating control. I need to prioritize my time better in order to get everything done. (I have been skimping on my workouts) I also need to get a body fat reading. I will probably do that on the 13th because they are doing it for free that day at the Y.
My goals for next week:
1. Exercising every day (M-F; hopefully saturday as well)
2. Getting all of my cooking done on Sunday
3. Watching my portions and not giving into cravings

[SC1]

Gosh, by the way you described your cravings I thought you had eaten a whole chocolate cake or something. :) That's really not that bad. I wouldn't stress about it too much! Usually, really strong cravings like that mean that your body is missing something. I would suggest trying to track your calories a little closer. www.fitday.com or www.nutritiondata.com can both help with these. Make sure you aren't dropping your calories too low as this can increase your cravings and actually make you hold on to weight. Most days you are getting 5 meals- try to add another in on the other days too. The Zone and Clif bars are things you should try to ween out of your diet if you can. They are usually high in fat and sugar.

I think the cuircuit training you are doing is okay if you are just starting off. They will help your body get used to training and build a base. You should really try to move into more free weights as soon as you can. For some really good info on the benefit of free weights and for some sample free weight/bodyweight routines, check out this website- it's one of our favorites! http://www.stumptuous.com/cms/index.php

Any luck with a personal trainer yet? Your goals for the week look great. Good luck with them!!!

[tigerbaby]

[QUOTE=SC1]Gosh, by the way you described your cravings I thought you had eaten a whole chocolate cake or something. :)

Yeah it wasn't all that bad I guess I tend to overdramatize things a bit;) I just have problems with sugar cravings and it seems sometimes like it is controlling my life. Ughh!! I wish that my self control was a little better, hopefully I will be able to identify my cravings better after using this journal and fitday as a guide. Anyway today I was totally exhausted! I stayed up late on Sunday and had to wake up early on Monday in order to work out and get some studying in. This morning I usually would sleep in longer but life is just full of little surprises that aschew even the best laid plans. I was able however, to get my workout in today! So just going to have to hope that tomorrow works out better.

Diet:
Monday 2-6-05
Breakfast: Pre-workout smoothie
Lunch: 6 oz. chicken w/ large salad; 1 slice whole wheat bread w/ hummus
Snack: apple w/ cottage cheese
Dinner: 6 oz. chicken w/ large salad; 1 piece dark chocolate
Snack: smoothie

Workout:
20 minute warm-up cardio (treadmill) 3.8 to 4.5 pace; incline 2 to 4.5
Abs and Legs
Legs:
Leg press:
15 X 15#
12 X 30#
12 X 45#
8 X 15# (each leg)
Leg extension
15 X 30#
12 X 45#
12 X 50#
Sitting Leg curl
15 X 25#
12 X 40#
12 X 45#
8 X 20# (each leg)
Thigh Abductor & Adductor
15 X 55#
12 X 85#
12 X 95#

Abs:
Ab Crunch machine
15 x 30#
12 x 60#
12 x 70#
Scissor kicks
2 -2 minute reps
Bent knee hip raise
2 sets 15 reps
Cross body crunch
2 sets 20 reps
Crunch Hands overhead (w/ 10 lb weight)
3 sets 12 reps
Leg pull in
1 set 12 reps
Reverse crunch
2 sets 15 reps
Obliques crunches
2 sets 15 reps per side
Side jackknife
2 sets 15 reps per side
Plank
2-1 minute sets

Tuesday 2-7-05
Breakfast: Oatmeal w/ 1/2 cup skim milk; 1/2 apple; 6 almonds
Snack: Smoothie
Lunch: 2 slices whole wheat toast; 1 slice nf mozarella cheese; 2 slices turkey breast; 1/3 cup spinach; 1 roma tomato; 1 tblspn mustard
Snack: Cottage cheese w/ strawberries
Dinner; 1/2 cup whole wheat pasta; 6 oz. salmon; 1 cup squash

Workout:
25 minute warm-up cardio (stationary bike)
Chest and Tri's

[SC1]

Hi! I have problems with sugar cravings too! I eat sugar free jello- it's yummy and low cals, no carbs, no fat, no sugar. Fat free, sugar free chocolate pudding is a nice occasional treat for me too...

My hubby is nagging me to come to bed, but I really want to talk to you about your workout routine. We can definitely get you on a more productive routine. I admire your stamina, but all that ab stuff is craaaazy!! I'll look it over indepth tomorrow and try to make some suggestions if you're interested.

Have a good night!

*runs to bed before there's any more yellling* :)

[tigerbaby]

Thanks for your help! I really didn't know I was doing too much for the abs, and how much I need to do. Your advice will be greatly appreciated!

[sixzebra]

hi tiger, stopping in to chk out your journal. wow, you do a lot of ab work. you might be overdoing it just a bit. i love working abs so its hard for me to stop sometimes.

when i first started working out i had no abs, visible that is. my trainer at the time, who is a pro, had me doing three different exercises, 4 sets each. although he suggested doing this routine only a couple of times a week, i did them almost everyday. i don't know, looking back, if this was necessary but eventually i went back to 3-4 days a week max.

I think if you stuck to a shorter routine but upped the intensity you could get by on no more than 3-4 days a week as well. of course you could ask ten different trainers and get ten different answers. a lot of times, it is very individual.

by the way, i got my abs by doing 4 sets each of hanging leg raises, reverse incline crunches and machine crunches. rep range 15-25.

good luck with everything

[tigerbaby]

Thanks Sixzebra for checking out my journal! I had a question about the abs exercises though. Do you think I should do the same exercises every day of the week or change them to target a specific area (i.e. obliques) each day? Also, another question since I need to lose fat first should I be putting more emphasis on cardio than on weight training right now and then when I have reached my goal weight changing my focus to weight training?

[sixzebra]

i wouldn't do them every day. 3-4 times a week won't hurt you. but abs are just like any other muscle in that you can overwork them. as far as what exercises you need to do, typically i do three exercises. one that puts more focus on the lowers, one that puts more on the uppers and occasionally i'll do one for the obliques.

hanging leg raises and incline reverse curls are good for focusing on the lower abs; cable crunches, machine crunches and ball crunches are good for overall ab workout. i usually just do obliques about once a week as i have read and been told that if you do too many of these it can thicken your waist.

as far as losing weight/fat, i'd do a combination of weight training followed up with your cardio. long story short, if you want to lose weight, you need to lift weights. and most important of all, a good diet. you can run and lift all you want but without a good diet, you're spinning your wheels.

putting together a routine is pretty simple and there are plenty of examples of those on this forum.

[tigerbaby]

Thanks sixzebra again for your help! I will definitely follow your advice. I finally am going to see a personal trainer on Monday so hopefully he will make sure I am doing the exercises correctly and exhibiting the right form.

Food Intake:
Breakfast: 1/2 cup oatmeal; 6 almonds
Snack: 1/3 cup pineapple; 1/2 cup cottage cheese
Lunch: 1 1/2 cup broth based soup; 1 turkey burger; 1 slice whole wheat toast
Snack: 1/2 cup cottage cheese
Dinner: 2 meatballs; 1/2 cup whole wheat pasta; 1/2 cup marinara sauce; 1 cup zuchinni

Workout:
Cardio Day
30 minutes treadmill (Distance: 2.4 miles; speed: 3.6 to 4.6 m.p.h; Incline: 2 to 5)
10 minutes stairmaster
17 minutes bike (Resistance: 4 to 12)

[sixzebra]

that's awesome tiger, good luck with your trainer - and good luck with the ab workouts!

[tigerbaby]

Well today I got my bodyfat and weight taken and let me tell you it was somewhat dissapointing. I am currently 155 lbs and am at 26% bodyfat. I am aiming for 18 to 20% bodyfat right now. My trainer is very cool and helped me a lot in understanding the dynamics of each exercise and which muscles I am working for each exercise. Today was a leg day and even though I have done some of the exercises before I felt much more sure of myself in regards to form. Thanks everyone for ya'll's support and guidance these last couple weeks it has helped a lot!!

Food intake:
Breakfast: 3/4 cup oatmeal; 6 almonds; 1/2 apple
Snack: 1/4 cup cottage cheese
Lunch: Tuna wrap w/ 1 cup lettuce
Snack: ?
Dinner: 1 cup chicken; 2 cups spinach; 1/2 cup zuchinni

By the way does anyone have any suggestions on meal planning. Like when I should make my meals how to plan it out, basically time management tips in regards to meal planning. Any suggestions would be helpful!

[sixzebra]

don't let that get you down. just keep working out, learning everything you can about healthy eating etc etc.

as far as time management tips, buy more tupperware! yup, you can never have enough. plan your meals out for the week, then start cooking. portion out your meals into your tupperware and throw them in the fridge. i portion out everything including ziplock bags of protein powder. it saves a ton of time. i go through alot of ziplock bags. but in the morning, i just have to look at my meal checklist and start loading up my cooler for the day.

it took a bit of time to get used to the routine but i'm used to it now. its a lot of cooking for the week but i can get it all done in a couple of hours at the most. but i only have to do this once a week.

[headturner]

Definitely don't let your stats get you down...I can tell you this... you're much better off than most women on this board because if you stick with what you've got planned-stay right on with the workouts and getting measured, keep your diet right on check-plan ahead like has been suggested, figure in your cardio, etc. you'll make amazing gains. The is the single most greatest thing about being a newbie-your body just dumps that fat and builds that muscle so easily in the beginning. You're definitely on your way!! ;)

[tigerbaby]

Thanks headturner and Sixzebra for your support! I am just going to have to keep at it and not give up. I am going to try the tupperware idea this Sunday so hopefully everything will work out okay in the nutrition area. Anyways Mardi Gras is just around the corner so I have designated one cheat meal day. Do ya'll think this is okay? I feel that having one meal that I am really going to enjoy with items like King cake, gumbo, jambalya, beer, etc. is better than noshing on a little bit each day during the week.

My diet today is somewhat lacking because while trying to get a blood test I fainted twice and threw up so basically today I gave myself some leeway.
Food Intake:
Breakfast: 3/4 cup ff plain yogurt; 1 scoop protein powder; 1 banana; 1 slice whole wheat toast; 1 tblsp Natty PB
Lunch: 2 slices toast; 1 cup peaches
Dinner: 1 cup grilled chicken breast; 1/2 cup marinara sauce ; 1 cup whole wheat pasta
Snack: small salad; 1 slice toast

[SC1]

I agree... don't be too down about those numbers. It WILL come. You are well on your way so have patience, my dear. :)

It has taken me a long time to figure out meal planning and I still have lots of room for improvement! Like Six said, the biggest help to me was buying more tupperwear and ziplocks!!! Also, I used to stress about finding things that didn't need to stay refridgerated or that I could leave in my car, etc. I finally gave up and brough a small, but very well insulated cooler. It now goes everywhere with me!

Hmmm... your Mardi Gras cheat sounds yummy. Don't be the least bit concerned with it! Your meals and been looking great and you have earned it. A once a week cheat meal will do you good! Have fun!

[tigerbaby]

Thanks for your encouragement SC1! I tried the tupperware thing and so far so good. The only problem is that I am going to need to get a cooler as well. Any recommendations would be greatly appreciated!
Food intake:
Breakfast: 1 cup yogurt; 1 serving protein powder; 3 strawberries; 1/2 cup wheat bran cereal
Snack: 1 cup choclate milk; 2 egg whites
Lunch: 1/2 Turkey wrap (1/2 whole wheat tortilla; 1/2 cup spinach; 2 slice turkey breast; 1 slice mozarella cheese; 2 tblspns avocado; 1/4 cup carrot slices)
Snack: 1/2 cup ricotta cheese; 2 celery sticks
Dinner: Large salad w/ 1 cup chicken breast