Body for Life Journal

[Hibiscus09]

Okay, I'm getting out of shape & I haven't felt that way for years. I've been biting the dust for about 6 months or so now, so I will try to get it all back in line with a 12 week Body For Life program (Even bought Bill's journal -- no wonder he looks so happy on the front of it -- man has to be rich from profits).

Current stats: Weight = 125 (Yuck!)
Body Fat = 21% (Double Yuck! That happened since Thanksgiving! Well, actually, Halloween!)
Boobs = 36" (I added these to make me feel
better)
Waist = 26"
Hips = 37"
Thighs = 22" (I'm too short for all of that!)
Height = 5'4" (almost)

Goals: Weight = around 118
Body Fat = 16%
Boobs = they need to stay where they are. (Ha)
Waist = 24 1/2 to 25"
Hips = 35"
Thighs = 20" (I wish)
Height = 5'4" (I don't expect this to change. Lol)

Anyway, I'm going to actually start eating right today but will start the actual program (i.e., diet & exercise on Monday -- I have to put away Christmas & CLEAN THIS HOUSE!). I'm also training for the Cooper River Bridge 10K in April, so I'll modify Bill's plan to include 2 days of running & 2 days of morning interval precor training each week.



This is day 1 of the eating plan:

8:30 = whole wheat tortilla, 1 egg, 2 egg whites, tspn shredded cheddar, tspn fat free sour cream, tspn salsa, 24oz. water

10:30 = can of white tuna, cucumber, cup of lettuce, tspn fat free mayo, 24oz. water

12:30 = slice of turkey breast, 1/2 cup of brown rice, 3/4 cup mixed veggies, 24oz. water

3:00 = myoplex lite

6:00 = slice of turkey breast, cup of mixed veggies, 24 oz. water

8:30 = myoplex pudding

(I haven't added up all the micronutrients yet, but the calories are at 1,260. Okay, I checked everything but carbs -- protein 130, fat 25 -- will get to the carbs by the end of the day.)

Supps = 1 multivitamin, 1000mg vitamin C, 400mg E, 3 glucosamine/chondroitin, 2 calcium chews

Will also be taking Phen Free on aerobic days & heading to the store today to get BCAA's & glutamine.

Okay, I'll try not to make this so LONG every time. I will show you guys the before & afters when I'm at the end of 12 weeks. Oh, & my sweetie says he'll pay me $1,000 if I don't say anything negative about myself for the entire year. I must really be being negative lately! Anyway, I'll let you know if I make it. :)

FEEL FREE TO MAKE ANY SUGGESTIONS AS FAR AS SUPPS, ETC. GOES. HERE I GO. . .

[TrishB]

Good Luck Hibiscus! I have no doubt that you will reach your goals....and probably surpass them. We are all here to support and motivate you!

There is no reason for you to be negative about yourself. You are beautiful and have a great body right now. So quit being so hard on yourself and be ready to grab that $1,000 at the end of the year!

[Hibiscus09]

Thanks Trish! :)

I have now completed the first day of eating the BFL way. I changed that last shake to tuna, lettuce, cucumber, tspn fat free mayo because I just wasn't in the mood for another shake.

I didn't find it very difficult to eat this way today. It was a welcome relief from all the chocolate, wine, etc.

Here's the eating plan for day 2:

Meal 1: Breakfast Burrito (i.e., turkey, whole wheat tortilla, tspn salsa, 2% cheese, fat free sour cream), 24oz. water

Meal 2: protein shake (myoplex lite)

Meal 3: salmon, 1/2 cup brown rice, 3/4 cup mixed veggies, 24oz.
water

Meal 4: 3 oz. chicken, lettuce, cucumber, fat free mayo,
24 oz. water

Meal 5: sirloin steak, 1 cup mixed veggies, 24oz. water

Meal 6: protein shake (myoplex lite)

[bufchk]

I use EAS myoplex lite also because it's filling without all of the calories(sounds like a beer commercial) anyway I am doing the body for life workout for a little while to shock my body but the cardio will be different for now. Let me know if I can help K?

[Hibiscus09]

Okay, thanks! That did make me want a lite beer! :)

[Hibiscus09]

Almost finished with day 2 of the eating plan! :)

Here's the plan for day 3:

Meal 1: Breakfast Burrito (I like these)

Meal 2: Myoplex Lite

Meal 3: sirloin steak, 1/2 cup brown rice, veggies (mushrooms, broccoli & onions mix)

Meal 4: Myoplex Lite

Meal 5: chicken breast, veggies (mushrooms, broccoli & onions)

Meal 6: 3 egg whites, mixed veggies, salsa

Everything's going well so far. I like this kind of food better than junk anyway. Since I started on a Friday eating right & really not starting total BFL program until Monday, I will wait until next Saturday for the cheat day. Besides I've cheated enough over the holidays!

Lost 2 lbs the first day -- I think my body was just shocked that I stopped eating hershey kisses, drinking wine, eating cheesecake, apple pie, etc. I ordered Accumeasure calipers to check my bodyfat -- they should be here in another day or so. I suppose I'll check that every four weeks. The % I reported in the first post was from when I had it taken at the gym but I think I'm going to start getting my husband to do it because I like the manual calipers better than the digital calipers they use at the gym.

[Hibiscus09]

Another day bites the dust. :) Made it through the day even though my mother-in-law invited us over for Sunday dinner. I told her I was doing BFL & could only eat what I had on my meal plan for the day, so I would have to bring my own food. Surprisingly enough, she didn't argue with me. Lol Anyway, I carried Meal 3 to her house. She did try to talk me into fruit cake saying that it had fruit & nuts in it & both of these were healthy! :) :)

Tomorrow I officially start BFL completely. Meal plan for tomorrow:

Day 1 -- Eating Log

Meal 1: Breakfast Burrito

Meal 2: Myoplex Lite

Meal 3: Chicken, mixed veggies, 1/2 cup brown rice

Meal 4: tuna, 2 slices whole wheat bread

Meal 5: Chicken, potato, mixed veggies

Meal 6: (didn't do meal 6)

Tomorrow, I start exercising again. It is bound to cause me mucho soreness later because I've really been totally slacking for 2 weeks. Anyway, I'll post the workout when I get done with it so it's an honest assessment instead of wishful thinking ahead of time.

[TrishB]

Hibiscus...
Make sure you do a journal with the exercise program. I used to write it down in a note book that I brought to the gym with me, so that I would know what I was suppose to lift with each exercise for each rep cycle.
Then the next time, I would try to increase.
I really made alot of gains when I did BFL....and I am sure you will be pleased with your results.
And you will be sore! Have fun....:)

[Hibiscus09]

Thanks, Trish. I bought his journal -- so I am contributing to Bill's profits & I get to look at him on the front of a journal while I exercise. Lol

I took before pictures today but have to wait until I get them developed to see what they turned out like. I don't own a digital camera. Anyway, I'm white as snow & looking pretty smooth so . . . I just realized I can't finish that sentence or I'll lose $1,000. :)

[TrishB]

LOL....yeah...you can only say nice things about yourself, or I will send your posts to your hubby!
Good luck!

[Hibiscus09]

Finally bought a tape measure. Sorry to report my behind & thighs have grown over the holidays -- imagine that! :) Anyway, changed measurements a little. I'm PMSing so hopefully some of that is from bloating! I'll measure biceps & calves sometime today & add them to the measurements. Don't have the bodyfat calipers yet -- maybe they'll come in early this week.

[Hibiscus09]

Day 1 -- Training Log

Finished my first day of lifting. Here's what I did -- keep in mind I have had a rotator cuff injury & haven't performed a military press in a year. :) Also, been slacking off a lot over the last year. I did do the workout in 48 minutes even though:

A) Don Juan came up (had no idea who he was) & his opening line was "You have an incredible profile" -- have no idea exactly what he was referring to. :) He kept talking, but I just kept lifting while I responded;

B) Cute older woman came up telling me about her granddaughter;

C) Another cute older lady came up asking me if I could do pullups -- I sure was strong. :) ;

D) Then --- man came up about 6', 200lbs & took the 8lb, 10lb, 12lb & 15lb dumbbells all over to his bench & proceeded to do nonstop bicep curls with them. Our gym doesn't have many dumbbells so I just started going & getting the ones I needed from the floor where he had put them.

TODAY'S MISSION: GO BUY A CD HOLDER FOR MY WAIST SO I CAN PLUG MYSELF IN & IGNORE EVERYONE WHILE LIFTING.

Here it is:

Incline dumbbell press:
Reps / Weight/ Rest time
12/ 15lbs/ 1
10/ 20lbs/ 1
8 / 25lbs/ 1
6/ 30lbs / 1
12 / 25lbs/ 0
Dumbbell Flies 12 / 15lbs / 2

** I have to do these with my hands turned in toward my body & turn them as I go up because of my shoulder injury.

Seated dumbbell press (military press)
Reps/ Weight/ Rest time
12/ 10lbs/ 1
10/ 12lbs/ 1
8 / 15lbs/ 1
4 / 20lbs/ 1
8/ 15lbs/ 0
Side Raises 12/ 8lbs / 2

** These were okay. I hurt my shoulder doing 40lb dumbbell military presses about a year ago. I don't think I'll build these back up beyond 25lbs. I just don't want to. :) Also, I look like a chicken doing side raises because I have to bend my elbow due to the injury.

Dumbbell Rows
Reps/ Weight/ Rest time
12/ 20lbs/ 1
10 / 25lbs/ 1
8/ 30lbs/ 1
6/ 35lbs/ 1
12/ 30lbs/ 0
Dumbbell Pullovers 12/ 15lbs/ 0
did another -- too easy! 12 / 20lbs / 2

Seated dumbbell extension
Reps/ Weight/ Rest time
12/ 10lbs / 1
10 / 12lbs/ 1
8/ 15lbs / 1
6 / 20lbs / 1
12/ 15lbs / 0
Kickbacks 12/ 10lbs/ 2
(supposed to do lying extensions here but the dumbbell hording man got in my way :) )

Seated dumbbell curls

Reps / Weight/ Rest time
12/ 12lbs / 1
10/ 15lbs/ 1
8 / 20lbs/ 1
4 / 25lbs/ 1
6 / 20lbs/ 0
Standing dumbbell curls 12/ 12lbs/ The End


This workout was getting a little tiring towards the end -- not particular bodyparts but just overall. Although I will say, my biceps were numb just from that & I usually work 2 bodyparts with 3 to 4 exercises a part in my regular routine! I guess my upper body was getting pooped!

Biggest problem: Trying to wait a whole minute between sets. Didn't seem to want to do it with the lighter weights.

[Hibiscus09]

Here's Day #2

Meal 1: Breakfast Burrito

Meal 2: Myoplex Lite

Meal 3: Salmon, potato, mixed veggies

Meal 4: Whole Wheat Tortilla, chicken, salsa, fat free sour cream

Meal 5: Chicken, veggies

Meal 6: cottage cheese, tomatoes


Everything going great so far! :)

Cardio Plan for Day #2 is to walk half a mile, run 2 miles, cool down 5 minutes. First day of 12 week training schedule for the 10K in April. May also do abs on running days.

Going to try to do Yoga tomorrow for the first time.

Oh, and I did buy the CD player holder today. :) No more Don Juans. . .

[Hibiscus09]

Making it through the day fine. This kind of eating suits me I think. :) Finally got through 6 meals -- thought I'd better since leg day is tomorrow.

Nutrient breakdown for day 2:
Calories 1,370
Protein 129
Fat 27
Carbs 110

Day 2: Exercise

My running turned out to be a little different from the initial plan today. I haven't run since December 14 on which I ran a 3.1 mile race without stopping. Before that race I hadn't run in over a month. Anyway, I won't quit when surrounded by runners so I just kept going until it was over. Well, today, I planned on running 2 miles but it actually went down like this:

5 minutes Walk 4.0 mph/ 6% incline
7 minutes Run 5.0mph/ 1.0% incline
5 minutes Walk 4.0mph/ 6% incline
7 minutes Run 5.0mph/ .5% incline
5 minutes Walk 4.0mph/ 6% incline
7 minutes Run 5.0mph/ .5% incline
Cool Down 4 minutes

Total time= 40 minutes

Well, not what I had in mind but at least I did something. My nose was kind of stopped up & my cheeks turned extra pink. :) I certainly hope I can increase that speed to 6mph. That's my usual running pace. It's amazing how I can do the elliptical trainer, stairmaster, or walk at a 12% incline at 4.2 mph for 45 minutes with only slight difficulty & running makes me wish an oxygen mask would drop down like when you lose pressure on an airplane. :)

I also did weighted cable crunches. These came first & I quit abs when I saw a treadmill come free because the gym was extra crowded today:

20 reps, 60lbs
15 reps, 70 lbs
12 reps, 80lbs
10 reps, 90lbs


Here's the Day 3 eating plan:

Meal 1: Breakfast burrito

Meal 2: Myoplex Lite

Meal 3: Salmon, brown rice, veggies

Meal 4: Myoplex Lite

Meal 5: Chicken, veggies

Meal 6: cottage cheese, 2 slices tomato


I still haven't developed my film yet with the before pix. I'll get to it soon.

[Hibiscus09]

Did Legs today. :)

Lower Body Workout

Leg Press
Reps/Weight/Rest time

12/225lbs/1 minute
10/275lbs/1 minute
8/315lbs/1 minute
6/365lbs/1 minute
12/315/no rest
Leg Extensions 12/40lbs/2minutes -- This leg extension is old,old,old. At my old gym I could do 90 lbs -- this machine sucks.

Dumbell Lunges
Reps/Weight/Rest time

12/12lb dumbbells/1 minute
10/12lb dumbbells/1 minute
8/15lb dumbbells/1 minute
6/20lb dumbbells/1 minute
12/12lb dumbbells/no rest
Lying Leg Curls 12/50lbs/2 minutes

Innies
Reps/Weight/Rest time

12/40lbs/30 seconds
10/50lbs/30 seconds
8/60lbs/30 seconds
6/70lbs/30 seconds
12/60lbs/2 minutes

Floor Crunches -- 15reps/30 seconds, 12reps/30 seconds, 10reps/30seconds, 8reps(no rest)
Decline Crunches - 12 reps

Side crunches -- 2 sets, 20 reps each side, no rest

This workout made my legs shakey. I haven't done legs at all for about 8 weeks. I thought I'd ease my way back into them. . . :)

The entire workout took 40 minutes.

[Hibiscus09]

Made it through Day 3. Kind of tired but I think it's because I'm PMSing. I HATE doing legs when I'm PMSing -- all other times they're my favorite.

-- Here's the plan for Day #4:

Meal 1: 1 servings oatmeal, 3 egg whites

Meal 2: Myoplex Lite

Meal 3: chicken, potato, mixed veggies

Meal 4: 1 cup low fat cottage cheese, sliced tomato

Meal 5: 4oz. sirloin, mixed veggies

Meal 6: 1/2 cup low fat cottage cheese, sliced tomato

Nutrient breakdown: Calories - 1,279; Fat = 26gms; Carbs=110gms; Protein=150gms

I plan to run 2 miles again on BFL Day #4 for day #2 of my Cooper River Bridge training. Hopefully, I'll run better than last time but I always suck the week before my period. I feel absolutely EVIL. :)

[Roxie]

Keep up the good work Hibiscus09!! You routine looks good and your eating is so clean!! Way to go girl!! :D :D

Look out for the new Hot Momma!!


Roxie :D

[Hibiscus09]

Thanks, Roxie! :) :) So far, so good -- I think it's easy to eat this way. My biggest problem is wanting a glass of wine every once in a while, but I'll only do that on my cheat day. I did walk by a basket full of stocking stuffers from my husband today which included bit-o-honey(which I love), pecan logs(which I love) & Godiva chocolates (which I loooovvvvee!!) That wasn't easy -- I'll have to hide that from me! I'm determined to finish this & see some lower bodyfat! I'll be glad when I feel strong again -- I'm sure it won't take long to build up strength again.

[Hibiscus09]

Off to jog shortly -- MAN are my legs sore!!!! They've been worse -- but not much. Hope I can pick them up to run! My sweet little boy burned a CD for me last night to give me running inspiration. :)

[TwoWalks]

Hello me Lady: Looked at this from top down and think it is really well done, with a good amount of fish included, omega 3. It looks pretty border line for fat intake, so if you find the fat content dropping low then you might want to consider flaxseed oil.

"I have to do these with my hands turned in toward my body & turn them as I go up because of my shoulder injury."

Now I have to tell you, that when I read the above I laughed, not at you, at the idea that it is almost an apology for bad form. That is called a Arnold press and was the favorite press of Arnold S. oh yeh, giving it less credibility, mine also.

Great job and I look forward to seeing the new / tanned / 12 weeks pics :)

[Hibiscus09]

Thanks, TwoWalks! I was wondering about the fat intake myself. I had decided to try to throw salmon in a few times a week for the Omega-3s. Just yesterday I was thinking I have to buy some type of oil to add a little fat to this diet on the days I'm not having the salmon. How do you take it? I was thinking of just putting a tablespoon on salad or tomatoes to raise fat intake. Anyway, one of my good friends works at the GNC and he was just telling me on the phone that Myoplex Lite comes in a tropical blend pack that includes flavors like Pina Colada, etc. I think I'll go get get some. :) I guess I can't add the rum. :(

By the way, Arnold is my favorite! I saw him poolside when I was in Hawaii this past summer. He is one big guy! I just hope those presses won't make me look like him! Lol

[TrishB]

Hibiscus....let me know how the tropical flavors taste. I never liked the others....choc, vanilla, straw. The 1st few I had were ok, but then it became a stuggle to get them down.

I am probably going to start a BFL challenge the 1st of March. Then 12 weeks would put me at bikini season....and the beaches of the carolinas! :cool:

I am watching your progress. You are doing great! :)

[TwoWalks]

Where I take 3tbs per day you would probably only take 1tbs. I mix mine into my protien drink or put it on a salad, some people just put it into their mouth and swallow. I don't think it tastes bad, but it sure don't taste that good. Leaves a sort of nutty taste like stale walnut as an after taste, brush teeth after consumption.:)

Frank Zane and Dave Draper are my idols, since I have met and talked with both over the years, but yeh, that Arnold fellow is pretty good too :)

Oh almost forgot, you can also put the flaxseed oil on fish when eating it also.

[little lats]

Originally posted by TrishB
Hibiscus....let me know how the tropical flavors taste. I never liked the others....choc, vanilla, straw. The 1st few I had were ok, but then it became a stuggle to get them down.

I am probably going to start a BFL challenge the 1st of March. Then 12 weeks would put me at bikini season....and the beaches of the carolinas! :cool:

I am watching your progress. You are doing great! :)

No trish, drinking tropical shakes isn't the same as Pina Coloda's or Rum Runners on the beach... Oh, your just dreaming!!

[Hibiscus09]

Thanks, guys! Trish, I'll be sure to let you know. I don't usually care for protein shakes, but I don't even like milk shakes made with icecream. I seem to be able to tolerate myoplex lite vanilla. I do like Strawberry ProBlend55 shakes mixed with Strawberry/Orange/Banana Crystal Lite a lot. Mixed with ice, it kind of tastes more like a slushy than a shake. Those don't have the carbs, though, so you'd probably have to add some. Luckily, they have less calories, so it works out okay to do that.

TwoWalks, Frank Zane is beautiful! I've never met him, but I love to look at him! :)

Well, I ran today even though my legs were extra sore:

Warm up - 5 minutes
Walked 10 minutes at 4.2mph/8%incline to loosen up my legs
Ran 1 mile
Walked 5 minutes at 4.2mph/8% incline
Ran 1 mile
Walked 5 minutes at 4.2mph/8% incline
Cool down

Have I told you guys how much I hate 1)running; 2)PMS; and 3)Sore legs. The combination of the 3 made today so special! :)

[little lats]

Originally posted by Hibiscus09
Have I told you guys how much I hate 1)running; 2)PMS; and 3)Sore legs. The combination of the 3 made today so special! :)


I will second that.

[Hibiscus09]

Well, I've about made it through Day#4. I've noticed today that I'm not very hungry. I'm still eating my nutrition plan as I listed -- just don't feel particularly hungry. I'll probably have to force myself to eat that last cottage cheese & tomatoes but I'd better since my calories weren't so high for the day anyway.

Here's the plan for Day 5's eating:

Meal 1: Breakfast Burrito (whole egg plus 2 whites, 2%cheese, salsa, fat free sour cream)

Meal 2: Myoplex Lite plus teaspoon peanut butter

Meal 3: 4 oz. chicken, cup of mixed veggies, 1/2 cup brown rice

Meal 4: 3 oz. tuna mixed with teaspoon of Olive Oil, one slice toasted wheat bread, tbspn fat free mayo

Meal 5: 4 oz. Sirloin, cup of mixed veggies


I think I'll just plan for 5 meals for Day 5. :)

Nutrient totals:

Calories 1,370
Fat: 34 grams = 23%
Carbs: 120 grams = 34%
Protein: 146 grams = 44%

I guess that's a pretty good split. Still haven't gone to get flax seed oil so I just added a teaspoon of peanut butter & a teaspoon of olive oil to the mix.

Tomorrow is upper body day.

[Hibiscus09]

Did upper body & finished in 45 minutes. Also had my hubby there so I could get all my weights out since I had a really good looking spotter hanging around nearby! I'll just bore you guys with the actual routine every couple of weeks or so when you can see the improvements!

Also, tomorrow is cheat day for me! :) :) :) :) :)

I decided to do cheat day on Saturdays because me & the good looking spotter go out on a date every Saturday night! Nothing like a movie, great meal & extra, extra good sex combination!

I am going to do pre-breakfast cardio on Saturday & Sunday. I will continue the eating plan on Sunday!

[TwoWalks]

Enjoy cheat day, I take mine on Saturday also, because that gives me Sunday to allow the results to wear off before I start again on Monday Workout:

"Saturday night! Nothing like a movie, great meal & extra, extra good sex combination!"

Being from the Drive-In movie era, I totally agree. Besides a lot of the movies of that time I went too don't seem like reruns, since I didn't really see them the first time. :)

Have a great weekend

[Hibiscus09]

This is a before picture my son, Brian, took of me for BFL. I'm not loving this picture (probably because of the 21% bodyfat thing) but I'll go ahead & post it. :) I'll post the rest of the before pix with the afters when, hopefully, I'll have lower bodyfat!

Also, I really wish I could figure out how to make these images smaller!

[TwoWalks]

Hibiscus, I just took a look at your before picture and I hope you will take this in the spirit it is intended and not let it sway your determination:

Hot darn girl: You look better with 21% than most of the 20 year olds on California beaches. I can't wait to see the 16% pics :D and you sure ain't lilly white.

[Hibiscus09]

Thanks, TwoWalks! I was not really liking that pix & kinda stressed about posting it -- you make me feel better! :)

[TwoWalks]

I understand that one, I know that for me, until I am at 9% body fat I am FAT and I will tear myself down in my mind every inch of the way. I can not see or accept less than that. It makes me feel good and helps keep the forward motion when others say, "dang TwoWalks you making good progress keep it up". Now there is no way I would hear that if they did not see where I started so I swallowed a lot of pride to post a before pic and still swallowing pride every inch of the way but for a good cause - determination.

:) that pride is why I know you will make it and then some within 12 weeks.

[Hibiscus09]

Cheat day is over as soon as I have my second glass of wine & that other good stuff that goes with cheat day & date night! Well, I kind of liked the cheating food -- but I also kind of didn't. It made me feel guilty after eating so healthy all week. I just kept telling myself that it was helping my body to know it wasn't starving! ha,ha Anyway, I'll psot (that's exactly what I typed!) my diet for tomorrow tomorrow. I have other things to do. . . :) Boy I know I'm what's known as a cheap date! :) :)

[TwoWalks]

As the new PRESIDENT: I wanted to start off week two with a thought provoking message. So here are my two questions about your workout.

1. Leg presses, have you thought about going lighter on the presses and increasing the reps to 15 - 20 with 30 seconds rest? You mentioned earlier that you did not want to increase mass.

2. Where are the chin ups? :) need to get those up to 15 unassisted :)

next Friday you will be 1/6th of the way there:)

[Hibiscus09]

Well, it took me a while to get around to posting today but here is today's meal plan!

Week 1, Day 6

Meal #1: 1 slice wheat bread, 1 egg, 2 egg whites

Meal #2: chicken, 1/2 cup brown rice

Meal #3: 6 large shrimp, 1 cup lettuce (wasn't planning on this -- had to go out to dinner for my Mother-in-law's birthday -- we went to a Greek restaurant & they offered nothing healthy. I finally just ordered shrimp cocktail & a tossed salad with no dressing)

Meal #4: chicken, 1 cup brown rice, 1 cup mixed veggies, tspn olive oil

Meal #5: tuna, broccoli

Nutrient totals: Calories=1,232; fat=28 grams; Carbs=129 grams; Protein = 117 grams. Ended up being a 40/40/20 split.

The plan for tomorrow is legs! Oh, boy! :)

[Hibiscus09]

TwoWalks -- I used to leg press 815lbs & I guess I thought those were lighter! Lol I'll try what you said tomorrow -- I always feel like I have these huge thunder thighs! :)

At one point I could do 12 unassisted pullups & I had put as my goal to be able to do that again by the end of this. I'll start throwing them in this week. I doubt I can get 4 out right now! I do want nicer lats so I'll give it a shot!

[Hibiscus09]

I decided to go ahead & post tomorrow's meal plan:

Week 2, Day 1 (whoopie! 1 week down)

Meal 1: 1 slice wheat toast, 1 egg, 2 eggwhites

Meal 2: Myoplex Lite, tspn pnut butter

Meal 3: salmon, 1/2 cup brown rice, 1 cup mixed veggies

Meal 4: cottage cheese, tomatoes

Meal 5: 3 oz. chicken, 1 cup veggies

Meal 6: cottage cheese, tomatoes

Nutrient totals: 1,250 = calories; Protein = 128 grams; Carbohydrates = 103 grams; Fat = 30 grams
43%protein/31%carbs/21%fat

[Hibiscus09]

TwoWalks, I took your advice & did lighter leg presses with more reps -- I almost killed myself! :) It felt great! I even bought a stop watch to keep up with rest times. This was today's leg workout -- I'm posting it because it felt GREAT (& a little nauseating) to do it!

Leg Press

Reps/Weight/Rest Time

20/135lbs/45 seconds
20/175lbs/45 seconds
15/225lbs/45 seconds
15/275lbs/45 seconds
20/225lbs/no rest

Leg Extensions

6/40lbs, no rest, 6/30lbs (feeling a little fried!)

Lunges

20/10lb dumbbells/45 seconds
15/12lb dumbbells/45 seconds
12/15lb dumbbells/45 seconds
10/20lb dumbbells/45 seconds
12/15lb dumbbells/no rest

Straight Leg Deadlifts

12/15lb dumbbells/45 seconds
10/20lb dumbbells/45 seconds
10/25lb dumbbells/45 seconds
10/30lb dumbbells/45 seconds
12/25lb dumbbells/no rest

Lying Leg Curls

12/55lbs/2 minutes

Innies

20/40lbs/45 seconds
20/50lbs/45 seconds
10/60lbs/45 seconds
6/70lbs/45 seconds
12/60lbs/no rest

Outies

20/50lbs/2 minutes

Abs

Weighted Crunches

20 at 60lbs, 70lbs, 80lbs, 90lbs with 30 second rests

Leg Raises, 12reps X 4 sets

Side Raises, 20 reps X 3

Done!

[Hibiscus09]

Today's meal plan went just as planned. :) My husband keeps saying he doesn't know how I can plan ahead exactly what I'm eating & stick to the exact plan. I think I'm just a plan ahead type of gal sometimes -- especially when it comes to something like BFL.

Week 2, Day 2

Meal 1: One slice whole wheat toast, egg, 2 egg whites, tspn pnut butter (my sweetie ate the 2% cheese I had planned! :) )

Meal 2: Myoplex Lite, tspn. pnut butter

Meal 3: Chicken, 1/2 cup brown rice, mixed veggies

Meal 4: Tuna, cucumber, tspn olive oil, tspn fat free mayo

Meal 5: Roasted turkey breast, veggies

Meal 6: cottage cheese, cucumber

Nutrient totals: Calories = 1,235, Protein=123grams, Carbohydrates=103 grams, Fat=25
[I might add a little something tomorrow to this -- the calories look kind of low, as does the fat)

I'm starting to feel like I'm leaning out a little. :) I'm not taking any measurements, though, until Day 28.

[TrishB]

You are doing great Hibiscus! Great leg workout...wow! :)

I will be doing weekly weights (just because I am way to curious) but the rest will be monthly also.

[Hibiscus09]

I hate the scales, Trish! :) I was scared to get on last week because of the PMS thing. My bodyweight can fluctuate so much during that time. Sometimes I gain as much as 6 to 8 lbs. and after a few days it's gone. Drives me nuts! I would like to lose down to about 118 on this, though I'm not sure it will happen. I don't see how my bodyfat can't go down eating the way I'm eating. Just putting a stop to the wine drinking should be enough of a change to my diet to make it happen! Lol

[TwoWalks]

My Lady, that is an awsome leg workout. There is no doubt you will meet your goals and then some the way you are attacking the nutritian and the workouts. Glad to hear you liked the leg presses. The light weight and the higher reps combined with the short rest periods really adds too the cardio and should not add mass.

just think ... only 10 more Monday's to go.

[Hibiscus09]

Thanks, TwoWalks. I don't mind eating this way as long as I get a cheat day! Lol I'm thinking I'm going to change it to a cheat date so I just eat bad for me when I go to the movies & dinner on Saturday nights. I had a little too much of a food fest this past Saturday! :) Today, all I have to do is morning cardio -- which I'm going to head up & do in just a second.

I've been thinking I may tell my sister to forget the Cooper River Bridge Run. I just don't think that goes well with this program & I want to retain as much muscle as I can while I'm torturing myself. The running will probably just burn off whatever gains I'm making. I think the morning interval cardio training is an important part of this program. :)

[Hibiscus09]

Morning cardio was getting nauseating too! I'm feeling nauseated a lot lately. Lol Anyway, I did my 20 minutes pre-breakfast on the elliptical trainer beside my bed. I use intervals of 2 minutes at a 10 to 12% incline. I alternate between 165-170 rpms & 185-195 rpms. Anyway, it kicks my butt! Well, heading upstairs to clean my son's room -- that will count as another hour of cardio!

[TwoWalks]

Be carefull making cheat day too clean - it should be 500 or more calories above the other days. I made that mistake on my first challenge and cut my weight loss in half because my body adjusted to the lower calorie intake.

[Hibiscus09]

Okay -- you won't have to tell me that one twice! :)

[Hibiscus09]

Made it through the day great! Did my morning cardio & ate what I listed above. :)

Here's the plan for tomorrow:

Week 2, Day 3

Meal 1: slice of wheat toast, one egg & two egg whites

Meal 2: Myoplex Lite, tspn pnut butter

Meal 3: Turkey, 1/2 cup brown rice, veggies

Meal 4: Turkey, slice of wheat toast, tspn fat free mayo

Meal 5: salmon, veggies

Meal 6: Cottage cheese, cucumber (oopsies, I don't want to eat this. I'm stuffed. I'll fix the nutrient totals) (Well, I did get hungry & eat it -- I'll change the nutrient totals back! )

Nutrient totals: Calories = 1,355; Protein = 144 grams; Carbs = 114 grams; Fat = 31 grams.

This will also be upper body day. :) My son is sitting here salivating wanting to get at the computer so badly. I guess I'll say goodnight!

[Hibiscus09]

Just finished upper body -- had a great workout!

I'm getting excited about getting in shape again so here I go again listing today's workout:

Incline Dumbbell Press

Reps/Weight/Rest
12/15lbs/45 seconds
10/20lbs/45 seconds
8/25lbs/45 seconds
4/30lbs/45 seconds
12/20lbs/no rest

Military Press

12/10lbs/45 seconds (it's amazing how hard these dinky weights are to lift after not having rested from the last set!!!)

10/12lbs/45 seconds
8/15lbs/45 seconds
6/20lbs/45 seconds
12/15lbs/no rest

Superset of 12 side,front, & rear delts with 8lbs/45 seconds
Same superset/45 seconds
Another superset/2 minutes

Assisted pullups

12/80lbs/45 seconds
10/70lbs/45 seconds
8/60lbs/45 seconds
6/70lbs (oops went the wrong way!)/45 seconds
12/80lbs/no rest

Seated Row

12/50lbs/2 minutes

Tricep Kickbacks

12/8lbs/45 seconds
10/8lbs/45 seconds
8/10lbs/45 seconds
6/10lbs/45 seconds
12/8lbs/no rest

Tricep Pullovers
12/20lbs/2 minutes

Seated Dumbbell Curls

12/12lbs/45 seconds
10/15lbs/45 seconds
8/20lbs/45 seconds
6/20lbs (couldn't find the second 25 lb. dumbbell!)/45 seconds
12/15lbs/no rest

Hammer Curls
12/12lbs/Done!

I went downstairs & walked 10 minutes at 4.2mph & 10% incline after this workout because my legs are feeling tight!

[Hibiscus09]

Everything has gone great today! Here's the plan for tomorrow:

Week 2, Day 4

Meal 1: Whole wheat tortilla, egg, 2 egg whites, tspn 2% cheese, salsa & fat free sour cream

Meal 2: EAS Advantage Bar

Meal 3: Turkey, 1/2 cup brown rice, 1 cup mixed veggies

Meal 4: EAS Advantage Bar

Meal 5: Lean Ground Beef, 1 cup mixed veggies



Nutrient totals: Calories = 1,320; Protein = 125 grams; Fat = 35 grams; Carbs = 95 grams

Kind of low on the carbs -- I'll probably get tired. Anyway, I also plan to do morning cardio on the elliptical trainer.

Oh, and I'm starting to feel trimmer and see some shape to my upper body which has been missing for a while! :)

[TwoWalks]

THE QUEEN RULES:

Your doing great and it is awsome to read this as you go, makes a person feel like they are there.

Everything looks and sounds good and with each passing day it is easy to tell you are going to make your goal.

Keep it up my Lady!

[Hibiscus09]

Thanks, TwoWalks! :) I'm getting ready to go up & do my morning cadio. I'm feeling just a little frustrated this morning because I made the mistake of getting on the scales. I weigh exactly the same. I know I've been going at it lifting & that this is probably just where my muscles are growing & my bodyfat is going down -- but it's just something that drives a woman crazy!!! I am looking trimmer and have been feeling like my body is tightening up, so I guess that's a good sign!

CTG Blue told me to change my title to Queen! :) I thought it was funny because when I used to work part time doing the newsletter at my husband's business all of his employees used to cut up with me & bow when I walked by them. They would call me the Queen. My daughter (who is in college) also loves to play this little kiddie game called "Pretty, pretty Princess." She actually took it to college with her & has the guys playing it with her -- you have to put on plastic crowns & jewelry as the game goes on. It's all kind of sad. Delusions of grandeur. Lol

[TrishB]

I made the same mistake of getting on the scale too! I can sympathize with you! OK...no more weight checks till the end of the month for me.

Just a thought about you though....
Are you sure you are taking enough calories now? With the increase in cardio and weighlifting, it seems like you are pretty low. Your metabolism may be slowing down to compensate.

Keep up with your great enthusiasm and motivation!! :)

[Hibiscus09]

If I take in more, Trish, I know I'll gain weight. How many calories do you take in? I'm scared to eat any more than I do. I believe I have the slowest metabolism in the world. Before I started this, I was eating about 1,500 - 1,700 calories a day. I looked on Dr. Hussman's BMR calculator to figure out how many calories are optimal for me. The address is:

http://www.hussman.org/fitness/bmrcalc.htm

I appreciate your input. I've had the same thought myself at times. I don't really know what to do. :) I did a program called "Apex" about 6-7 years ago which was a lot like BFL. On that program my bodyfat went from 28% (yikes -- that was when I didn't exercise any) to 18% in 12 weeks. I believe they had me in the 1,400 calorie range on that.

[TrishB]

Doing keto has me a little off balance and right now I am probably taking in about 1400/day. Although I would hope to get that up to at least around 1600.
I am not looking for any more weight loss, but still do not want that scale to go up any!

You have to remember too...that 7 years ago, you did not have the muscle you have now. So you are burning more calories even at rest now than you were back then.
But, as long as you are feeling good....and feel like you are losing the fat (and not the muscle), then continue as you are doing. :)

[Hibiscus09]

I'll know for sure at Day 28 when I check my bodyfat, Trish. I sure hope I have a few more muscles -- it's been a lot of hard work! :) Anyway, last night I wasn't even going to eat my last meal but then I felt hungry so I did. I may need to eat more.

[TrishB]

You are doing so great honey....I know you will reach all your goals (and probably surpass them too!) :)

Now I got to get myself off this computer and off to the gym. :)

[Hibiscus09]

Thanks, Trish! Work out hard!

[TwoWalks]

I figure this will make more sense to the Ladies than most men, because so many do it when they want to get pregnant:)

One way to tell if you are eating enough is to take your temperature. When you are not getting enough food and the body goes into starvation mode, your temperature goes down. If you know what you normal body temp is then this can be a great assist in determining what is going on. If your normal body temp is 98.6 and you see it down to oh let say 97.5 for a couple of days you are probably in starvation mode.

Now you would have to look at a number of things and one of them would be fat intake or overall calorie count. Like I said ... "you would need to know what your NORMAL temp is and for most people it is not 98.6 as it goes down some after certain age (different for everyone).

I check my temperature every morning for a week before starting any nutrition change.

I suggest also doing a new calorie calculation based on current lean muscle mass, Trish is right, your mass is a whole lot different than it was seven years ago. :)

[TwoWalks]

My beautiful Queen: here is another little trick you might want to give some thought too, that also helps keep the body out of starvation mode - AVERAGES:

If you determine that you should have 1400 calories to accomplish your goal -
day one - consume 1600 calories
day two - consume 1200 calories
day three, four - consume 1400 calories

The above not specific - just an example: By bouncing the calorie intake up and down and averaging out the total calories, the body always thinks it is getting plenty of food

[Hibiscus09]

Thanks, Two Walks. Since I've already started my nutrition plan I don't guess I can check my temperature to see if it has deviated from the norm. I checked it anyway because you made me curious & it was 97.5. I think it usually does run low like that at times when I've taken it. That's a good idea about cycling calories. I've done that with carbohydrates before on other eating plans. I think I'm going to give this until day 28 & then check my bodyfat to make sure it's going down. I'm always impatient for results & I know I need to give it a while! :)

[TwoWalks]

:) Some times, at least for me, the reality and views seem to be at odds. I want lower body fat% so my mind thinks in terms of losing weight. The reality of course say's even if the body fat stay's the same and Lean Muscle mass increases the Body fat% goes down. I struggle with every check in to get my head into the right space to analyse and accept what is going on. Result and expectations are not always the same.

I screwed up on the pre-temperature this time, so am flying blind on having that tool available also. :o

The little tricks and such help with knowing where we are, but it will not change the reality that you will end up where you set out for ... I for one will not be surprised when at the end of the twelve weeks to see you passed your original goal.

[Hibiscus09]

Thanks for the encouragement TwoWalks! Hopefully, you'll be right! :) If I don't it won't be for lack of effort! I really like to go at it when I commit to something.

By the way, I hope your BFL is going great! You've made such big changes already -- I know you'll keep heading in the right direction!

[Hibiscus09]

Well, I had to alter Week 2, Day 4's eating plan a little so I went back & put in the changes on this journal. I took my son to see Star Trek Nemesis (It stunk). Anyway, I took another protein bar with me so I could eat SOMETHING while he was munching down on Malt Balls. :) It replaces the two cottage cheese & tomato meals.

Anyway, here's tomorrow's plan:

Week 2, Day 5

Meal 1: Breakfast Burrito

Meal 2: Myoplex Lite Shake

Meal 3: 1/2 salmon filet, 1/2 cup brown rice, 1 cup mixed veggies

Meal 4: EAS Gross Advantage Bar -- I'm going to be on the road picking up my daughter from Charleston so I guess I'll carry one of those nasty things with me. :)

Meal 5: tspn peanut butter

Meal 6: 6 oz. lean Sirloin, cup of mixed veggies

Nutrient Totals: Calories = 1,364; Protein = 149 grams; Fat = 32.5 grams; Carbs = 125

This is a 44% protein/35% carb/21% fat split

I plan to do legs in the morning before I go pick up my daughter!

[TwoWalks]

:( changes, non - education, plenty :) Well this challenge I expected what I have gotten. I felt my metabalism had slowed or shut down so I came up with a new game plan: 0 change for first two weeks, third week will tell the tale.

Don't want to take up your thread with my rambling, Thanks for the compliment and with luck who knows, may see great change again this 12 weeks.

[Hibiscus09]

It's okay TwoWalks, I'm taking up this thread with all sorts of rambling! :) Don't worry, the changes will come. (I'm a fine one to be talking after the way I've been whining!). Are you still doing the same amount of cardio (i.e., 20 minutes 3 times a week)? I'm planning on raising it to 25 minutes in weeks 4-8 & 30 minutes after that until 12 weeks. Anyway, I thought maybe that's a way you could shock your body.

[Hibiscus09]

Off to do legs at 10:00. I think I'll do hack squats instead of leg presses today. I hate doing the same exercises over & over -- I don't think it shocks my body. I can't remember what other changes I wrote down for today's workout -- I'll list them later!

[Hibiscus09]

Okay, here's the leg workout! I haven't done two leg workouts within a week in a while -- it wasn't quite as bad as I expected!

Reps/Weight/Rest

Hack Squat

20/80lbs/45 seconds {I didn't know what to start these at since it's been so long since I've done them -- this was a little light so I added in another series of reps}

15/90lbs/45 seconds
12/100lbs/45 seconds
10/110lbs/45 seconds
10/120lbs/45 seconds
12/100lbs/no rest

Extensions

10/60lbs/2 minutes

Lunges

20/10lb dumbbells/45 seconds
20/12lb dumbbells/45 seconds
15/15lb dumbbells/45 seconds
12/15lb dumbbell/45 seconds -- couldn't find the 20s!
12/15lb dumbbells/no rest

Straight Leg Deadlifts

12/20lbs/45 seconds -- I truly felt like I was going to faint here -- but I just pretended I didn't feel that way! :)

10/25lbs/45 seconds
12/30lbs/45 seconds
10/30lbs/45 seconds
12/20lbs/no rest

Lying Leg Curls

6/60lbs/no rest/5/50lbs/2 minutes

Innies

20/40lbs/45 seconds
20/50lbs/45 seconds
15/60lbs/45 seconds
10/70lbs/45 seconds
12/50lbs/no rest

Outies

20/50lbs/2 minutes

Weighted Crunches

20 rep sets with 30 seconds breaks at 60,70,80,90 lbs.

Floor Crunches

3 sets at 20 reps, 1 set at 12 reps

Side crunches

3 sets at 20 reps each side

I had to leave after that! Going to get my daughter from Charleston. My hair is getting very wet & sweaty while I do these workouts -- the more I sweat -- the more it curls. Plus, this really is a gym full of people who are past retirement age. They are so sweet but they're looking at me like I've lost my mind while I'm going at it this fast with a stopwatch hanging around my neck!

[TwoWalks]

Cardio - huuuuum, the secret weapon I hold in reserve for when the fighting get intense:) On the best of weeks, I do two 20 minute sessions of stationary bike or walking up and down my driveway a steep hill.

Today was my two week check-in, calculating bodyfat%, weight and waist measurements and was I surprised. I am going to list it on my Challenge thread in a few minutes:

Keep it going and will we be hearing the cheering in 10 weeks:)

[Hibiscus09]

Went back & edited Week 2, Day 5. I think Trish is right -- I'm not eating enough -- been feeling kind of low key today. Anyway, I added a teaspoon of peanut butter & 2 more ounces of lean sirloin. Ya'll are probably laughing. This was difficult for me to do! :)

[Hibiscus09]

I finally showed a little bit of weight loss on the scales this morning and -- tomorrow is CHEAT DAY!! :) Oh, well, I'll try to make it mostly just cheat movie & dinner!

[Hibiscus09]

Here are some early changes even though I'm supposed (at least I told myself I would) to wait until Day 28:

Weight: 123.6
Bodyfat: down 1.5%
Waist: down 3/4"
Hips: down 1/2"
Thighs: down 1/4"

Making progress! :) :)

[TwoWalks]

My Lady: Awsome job :) you have made fantastic progress for the first two weeks and your metabalism should just be starting to kick in.

A gain of 3/4# of muscle mass gain and a fat loss
2 1/8# in two weeks has you right on target to hit your goal ---- Great Job, keep it up:)

The doughboy is watching you

[Hibiscus09]

Thank you!! Everytime you say doughboy -- I start thinking of the Pillsbury guy -- and then I start wanting cinnamon rolls. . . It all goes down hill from there! :) Thanks for putting in lbs of what I gained & lost -- I have zero mathematical ability.

[TwoWalks]

:) I think of that pillsbury fellow also - but I think, gee I actually looked like him just a few weeks ago and I don't want to look like him again.

BUT FOR MY LADY; No more doughboy, I want to help not tempt:)

I have you on a graph, so the math is easy, besides, my college degree says Accountant even though I not be one. :) I did at least learn to spell it.

[Hibiscus09]

I was just kidding -- you can say doughboy! :)

Thanks for graphing me -- my husband was laughing at me when I said I couldn't do the math! I made As in 3 statistics classes & an A in college algebra but I sure don't know how. I never have understood math but can write the heck out of any kind of paper! I think being able to use a calculator in both stats & math saved me.

[TwoWalks]

Probability and statistics were a couple of my favorite classes ... we lovingly refered to it as LIERS MATH ... you can get it to say almost anything you want.:)

Old round guy :)

[Hibiscus09]

You're not old!! I thought I was as old as dirt when I turned 40. Lol. I'm over it & feeling young again! :)

[Hibiscus09]

I'm glad cheat day is over! Yikes! I always feel guilty for eating bad for me stuff, i.e, French Toast (not that bad, I made it at home with wheat bread) for breakfast, Baked Ziti for lunch & a Portobello Mushroom Sandwich with 2 glasses of wine for dinner! This is too much, isn't it? :) Oh, and by the way, it sure was good!

[TwoWalks]

:D 57 is old, Now I remember back when I was 40, oh such a long time ago. I like being old, I have earned it and besides, now I can become a sexy senior citizen - A REALLY SEXY senior citizen:)

Had my cheat day, buffalo burger and fries with water, first I felt terrible from the amount of food and then I got sick to my stomach. Don't know if it was from saturated fat or bad burger, but it sure made me look forward to BFL food tomorrow.:)

[Hibiscus09]

I've never had a buffalo burger :) but I do know that my stomach gets upset every cheat day! Anyway, it's over now -- maybe I'll be able to tone down that cheat day next week -- sure didn't do a very good job at it this week!

[Hibiscus09]

Well, here's Week 2, Day 7 (Day 6 was a CHEAT day - I'm going to start putting that in capital letters considering how much I'm cheating!)

Meal 1: 1 slice wheat toast, 1 egg, 2 egg whites

Meal 2: Myoplex Lite

Meal 3: Salmon, 1/2 cup brown rice, spinach

Meal 4: Tuna, 1 slice wheat toast

Meal 5: Chicken, veggies

Meal 6: Cottage cheese, cucumber

Nutrient Totals: Calories = 1,280; Protein = 146 grams; Carbs = 109 grams; Fat = 27 grams

This is a 48/31/20 split

[Hibiscus09]

Everything is going great for today's eating plan. :)

Here's tomorrow's:

Meal 1: Breakfast Burrito

Meal 2: Myoplex Lite

Meal 3: Chicken, rice, 1 cup mixed veggies

Meal 4: EAS AdvantEdge Bar [On the road again -- taking my daughter back to college in Charleston]

Meal 5: Chicken, 1 cup mixed veggies

Meal 6: Cucumber, 1/2 cup cottage cheese

Nutrient totals: Calories = 1,326; Protein = 149 grams; Carbohydrates = 123 grams; Fat = 26 grams

This is a 46%/36%/18% split

This is upperbody day. I'm starting to feel a little recuperated from CHEAT day. :)

[Gracious]

Wow you look really nice!! You don't look like you are carrying 21% bodyfat at all!! I am sure you will look brilliant after!!

[Hibiscus09]

Thank you, Gracious! I've looked at your pix & you look absolutely fabulous! I hope this works to lower my bodyfat a bit! I can tell differences already. I really miss that line that showed the separation up the side of my leg! Whenever I gain fat it all goes to those thighs & hips! :)

Also, I would love any advice you have to offer! I'd love to have your shoulders, biceps, abs, etc. . . :)

[Hibiscus09]

Well, I did upper body today & can tell I'm getting stronger! I really am not loving this upper body/lower body thing! I was used to doing just two body parts at a time and kind of felt like I was working my body parts better that way. I don't mind the 45 second rests, though. :)

Here's today's:

Incline Dumbbell Press

Reps/Weight/Rest

12/15lbs/45 seconds
10/20/45
8/25/45
6/30/45
12/20/no rest {Got all of that out so I guess it's time to increase!}

Machine Flies

12/72 lbs/45 seconds
7/84 lbs

Seated Dumbbell Press

12/10lbs/45 seconds
10/12lbs/45
8/15/45
6/20/45
12/15 no rest {got all these out as planned, going to increase}

Side, front, rear delts with 8lb. dumbbells (3 setsX12 reps)

Assisted Pull Ups

12/80lbs/45 seconds
10/70lbs/45 seconds
6/60lbs/45 seconds
7/70lbs/45 seconds
12/80lbs/no rest

Seated Rows 6/65lbs no rest 6/55lbs

Overhead Tricep Press

20/20lbs/45 seconds
15/25 lbs/45
12/20lbs/45
6/25lbs/45
12/15/no rest

Lying Tricep Extension

6/10lbs no rest 6/8lbs

Seated Curls

12/15lbs/45 seconds
10/15lbs/45 seconds
8/20lbs/45 seconds
4/25lbs no rest 6/15lbs/45 seconds
12/20lbs no rest 12/12lbs

I was burnt out after this & then walked 10 minutes at 4.2mph & 12 incline to loosen up. :)


TwoWalks, did I make the mistake of telling you I would get out 12 non-assist pullups by the end of this?? Lol

[Hibiscus09]

Well, I'm back from taking my daughter back to Charleston -- it's about a 4 hour drive & I'm glad it's over with! I miss the little noodlehead, though! :)

Week 3, Day 2:

Meal 1: 1 slice wheat toast, 1 egg, 2 egg whites

Meal 2: Myoplex Lite

Meal 3: Salmon, 1/2 cup brown rice, mixed veggies

Meal 4: Tuna, 1 slice wheat toast

Meal 5: Chicken, mixed veggies

Meal 6: Cottage cheese, cucumber

Nutrient Totals: Calories = 1,280; Protein = 146 grams; Carbs = 109 grams; Fat = 27 grams

This is a 48/31/20 split

Tomorrow is morning cardio day. I kind of like those days, because I know all I have to do is get up & make it through the cardio & I'm done!

[TwoWalks]

:D No my beautiful Lady you did not ... you said you would work toward it.

Believe me when I tell you this ... with my shoulders and elbows + 207#'s, 1 brings tears to my eyes and two is a possible some day :) MAYBE!

oh yeh, off the record ... I don't like Bills workout either ... thats why I liked the word RECOMMENDED

[Hibiscus09]

Good, I'm glad you said that! I think I'm just going to stick with his plan for legs (because I'm trying to lean those babies out a little) and start doing upper body split into 2 workouts (maybe back & biceps one day & shoulders, chest & triceps the other) -- because I need some mass there. What do you think? Maybe, I'll stick with legs one day one week & twice the next & keep alternating like he says.

[TwoWalks]

I use a number of different combo's simular too that including that split and really like them.

My favorite for shoulders is the military press because it works the shoulders and the tri. The bench press again working the chest and the tri then throwing in a seperate tri exercise. Normally people think that is over working the tri, but when I do it I seperate the two doing the shoulder on Monday - legs on wed and chest on Friday or reversed. I say go for it.

[tracyb555]

Hibiscus,

I made it over from the 35's forum to check out your routine. Thanks for sharing all the details, it is both helpful & motivating!

Originally posted by Hibiscus09
My daughter (who is in college) ...

Hard to believe you have a daughter that is in college. Do people mistake you for sisters? Obviously, all of your hard work has helped you to maintain a youthful appearance!

[Gracious]

Hey Girl!!

It looks to me like you are pretty much in control of what you are doing, both eating and training wise. To gain more size in the upperbody, you might want to drop the reps slightly and aim to go a little heavier. But I am sure you know this already!!!

Just keep it up, and you'll look brilliant!!

I know what you mean with regards to the butt, hips and legs. That for sure is a woman thing!! Ms Fit wrote a really good little article about this and cellulite under the Nutrition and Dieting section here under the Female bodybuilding thread, which was really interesting. I work my legs every other workout to keep them in shape, and I do a fair bit of cardio too. It is a must for us girls I believe!!

xx

[Hibiscus09]

Thanks, TwoWalks! :) His routine was kind of getting on my nerves. :)

[Hibiscus09]

Tracy, thanks! You are my new best friend! :)

[Hibiscus09]

Thanks, Gracious! I was just discussing with TwoWalks how I was going to change up the upper body routine a bit. :) I do plan to add cardio as I go along -- at 4 weeks & at 8 weeks of this 12 week program. I think at week 4, I'm also going to start cycling carbs to change things up a bit! I read Ms. Fit's response & I couldn't agree with her more. Have you seen her pix? I think she may know what she's talking about!

[Gracious]

Damn right she knows!!! I have to say, I have learned quite a lot from this forum. I go to another forum too - a uk one, called 'www.muslceforum.co.uk' which is really good!

There is so much information to get, but I suppose not all of it works for everyone. We just have to try it and see what works for us. My current 'trial' diet is around 70% Protein and 30% Carbs (ish). I still carry too much fat, and being a natural bodybuilder I can't really bulk up too much. It is too hard to get off for competition. But I think it takes years to find out what works for 'you'!

I read about Juliette Bergman, on her website, and she said the same thing. She said she has tried almost every different diet there is. Now she has found one that works for her and she is sticking with it!! She has been competing since the 80's don't forget so that just proves it takes time!!

Well..no doubt we'll speak again!!

Gracious

[Hibiscus09]

Just to really bore you guys (Lol) & since this is my thread -- here's pix of the people I love the most! They just know they're cool! :) Britt's hair is actually halfway down her back -- she has it pulled up & Brian, Jr. loves those blonde streaks in the front of his hair (at least he's not requesting blue!)

[Hibiscus09]

And here's my good looking sweetie! I love him too!

[Gator]

Great looking family Hib...
I can see why yer always happy and upbeat all the time now..

Gator

[Hibiscus09]

Thanks, Gator! :) I forgot to put a picture of "Cocky" --he's a part of the family too, you know! Lol

[Gator]

Dont start now, Ill have "Albert" come over there and devour him..LOL
Great family...

Gator
Originally posted by Hibiscus09
Thanks, Gator! :) I forgot to put a picture of "Cocky" --he's a part of the family too, you know! Lol

[Hibiscus09]

I didn't know his name was Albert! Lol I'm a Florida Seminole Fan. :)

[Gator]

Well at least you got the spelling correct, its a start for you FSWho fans..LOL

Gator
Originally posted by Hibiscus09
I didn't know his name was Albert! Lol I'm a Florida Seminole Fan. :)

[TwoWalks]

My Lady, a beautiful family and you deserve that and more. I have no doubt you work with your family with the smile and dedication that you work with your nutrition and workouts. The result will no doubt be a long and healthy relationship in all ways.

:)

[Hibiscus09]

Thanks, TwoWalks! I love them so much -- we have a great time together! :)

[Axe]

uhm.....I may be way out of line here, but....

I looked at your 'before' picture and just about died! That was BEFORE?!?!?! As I pick myself up from the floor, I'm starting to wonder what the heck I'm doing here!

Wow....that's all I can say......wow......

The 'After' is going to be magnificent!

[Hibiscus09]

Thank you, Axe! :) You are very sweet. I know you'll do great with your challenge. I'm hoping to lean out a little -- feeling kind of soft looking in the legs & other areas. :) I've had some success at it so far, so I'll keep plugging along. My body seems to do slow motion changes -- but I know it's going to kick in & get to where I want it to be!

[TrishB]

Great looking family Hib! :)

[Hibiscus09]

Thanks, Trish!

[Hibiscus09]

Made it through another. . . :)

Week 3, Day 3:

Meal 1: Oatmeal plus 3 egg whites (not in the same bowl together--yuck!)

Meal 2: 3 oz. chicken, whole wheat tortilla, 2% cheese, salsa

Meal 3: chicken, 1/2 cup veggies, 1/2 cup brown rice

Meal 4: Myoplex Lite, tspn pnut butter

Meal 5: Lean ground beef, 2% cheese, 1 cup mixed veggies


Nutrient breakdown: Calories = 1,250; Protein = 136 grams; Carbohydrates = 116 grams; Fat = 26 grams

This is a 45% protein/36% carbs/19% fat split.

About an hour after Meal #2, I'm off to do legs. :)

[TwoWalks]

:D speaking of legs, and darn nice ones I might add. I found this on a site today and thought you might like to see it.

you'll see that "six-pack" in the abdominals (you
actually already have a six-pack - everybody does - it's just that you may need some fat reduction to show it). The percentage is closer to 14-16% for women. Physiologist Covert Bailey notes that in women, the thighs typically begin to slim
noticeably at about 18% bodyfat.

:) Round guy watching :)

[Hibiscus09]

That's good news Pillsbu. . . I mean Round Guy! :) Lol

I know that when I was 16% bodyfat I had abs that showed a lot & a line down the side of leg showing separation -- hopefully, that will happen again!

Seriously, thanks for the info! You are so sweet & always helpful. I need all the encouragement I can get!

[Nicole]

You are kickin' ass girl! Keep up the great work. You should really think about competing because you already look awesome! Check out info on figure comps.

[Hibiscus09]

Thanks, Nicole! I had a friend that used to always try to get me to do the figure competitions, but I'd feel silly & too old to be going across the stage with those young girls! I once tried to do a light weight natural bodybuilding show but died out at about 9% bodyfat. I was still 12 weeks out & was taking in about 50 carbs a day & 200 grams of protein -- hardly any fat. I was one grouchy woman! Anway, I was a quitter. :)

[Hibiscus09]

Okay, today was leg day. :)

I lost my mind on the hack squats -- I wasn't sure of what I could do & I guess I can go a lot heavier than I thought because I kept going & going. I finally stopped because I wanted to have energy to do everything else! Ya'll should hear the crazy little people in my head pushing me on when I get obsessive.

Here's the workout:

Walked 10 minutes to warm up my legs.

Hack Squats:

Reps/Weight/Time

20/90lbs/45 seconds
15/100lbs/45 seconds
12/110lbs/45 seconds
10/120lbs/45 seconds
10/130lbs/45 seconds
10/140lbs/45 seconds
10/150lbs/45 seconds -- people are starting to stare! :)
12/120lbs/ no rest

Extensions
10/60lbs/2 minutes -- My legs are jumping all over the place. Major trembling going on.

One Leg Presses on Leg Press Machine (I thought I'd take a lunging break)

12/95lbs/45 seconds
12/95lbs/45 seconds
12/95lbs/45 seconds (My quads are burning!)
12/95lbs/no rest

Straight Leg Deadlifts

15/20lbs/45 seconds
15/25lbs/45 seconds
10/30lbs/45 seconds
10/30lbs/45 seconds
10/30lbs/no rest (I'm turning into the EverReady Bunny)

Leg Curls

10/45lbs/45 seconds
10/55lbs/45 seconds
6/60lbs/2 minutes -- babies are cooked. Battery dying.

Outies

20/50lbs/45 seconds
15/60lbs/45 seconds
12/70lbs/45 seconds
10/80lbs/I'm done with legs, was going to do innies but people won't get out of my way!

Weighted Crunch Machine

20/70lbs/30 seconds
20/80lbs/30 seconds
20/90lbs/30 seconds
20/90lbs/no rest

Side Crunches

2 sets at 20 reps each side

Okay, that was interesting. I don't think I did anything I'd written down on my card as an advanced plan today. I just kind of went at it. :)

[TwoWalks]

:) Glutamine will save muscle mass, but can and has been known to cause bloating. Good reason not to measure all the time:). Two Weeks before the end or week 10, Stop the glutamine and the bloat will go away and then during those final two weeks, vitamin B6 is rumored to reduce final stage of water weight held under the skin. This bring out the maximum of cut and shows muscle to the full extent.

:D round guy watching:D

[Hibiscus09]

Thanks, TwoWalks. It is VERY psychologically difficult to take something I know will make me bloat! :) I made great strength gains whenI took creatine but boy was I puffy. I will try to overcome this mental block! Lol

[TwoWalks]

I had the bloat when I tried creatin also: I have been using an EAS product called Cytovol, that has Lglutamine, glutamine and a dozen different things in it that are suppose to protect from muscle loss. I like it and have seen no bloat at all from it.

[Hibiscus09]

Thanks, TwoWalks. I have a friend I go visit to get my supplements so I'll look at that when I go Friday to pick up supps. :)

[TwoWalks]

EVERY GREAT STRATEGY AND WINNER HAS AN EDGE:

Here are a couple:

Ice water burns more calories than room temperature water.

If you lower the temperature of your environment by 10 degrees, you will get a fat burning increase of 14% and it saves money :D

Every time you consume a small portion of protein your metabalism increases and burns more calories.

Eating celery burns more calories than are in the celery. The more you chew the more calories you burn.

If you wake up after 4 hours sleep, eat a small portion of protien then return to bed for another 4 hours sleep, you will accelerate fat burning.

Ok, enough of the little edges, don't want to get cut:D

[TrishB]

Way to go on those legs honey! Even if you just winged it as you went along, you got a great workout in! Good job! :)

[ctgblue]

OK Hib
Your before picture Looking awesome as always
Your workouts, I got tired just reading them
I am looking forward to seeing your summer shots in the Lovely Ladies section when you get ready for them
You'll have to post more pool sloth ab shots, we're suckers for those you know
Good luck with this, you're kicking ass and taking names so far.
Keep it up!!! :)

[Hibiscus09]

TwoWalks, Very Interesting. . .

I love celery -- with peanut butter slobbed down the middle. :)

I prefer room temperature water -- because ice water makes me cold!

I'm always bugging my husband to turn up the heat because I absolutely freeze at night in the bedroom -- now I find out he's helping me burn fat even when we are just sleeping in there! :)

[Hibiscus09]

Thank you Trish! I had my little workout card with me -- I just kept ignoring it because I was working out on instinct today! :)

[Hibiscus09]

CTG Blue! Wow, you made it to my thread. You must have gone back home! (little giggles)

Thanks for the compliments! I've been kind of psyched up lately & feeling like I'm taking no prisoners during workouts.

I'll make a deal with you -- I, of course will be by the pool this summer, soooooooo, you show your face -- I'll show my abs! :)

[Hibiscus09]

Here's the plan for tomorrow. I've been trying to get it on here for a while. My daughter is instant messaging me from college because I told her I would get her a cowboy hat for Valentine's Day. She keeps sending me pictures of hats! Spoiled thing. We had 5th row tickets to Kenny Chesney on Valentine's & gave them to her & her boyfriend, his little sister & his dad. We are going to go make goo-goo eyes at a restaurant & go home for more fun. Shipping the other kid off to my brother's for the night!

Week 3, Day 4

Meal 1: Breakfast Burrito

Meal 2: Myoplex Lite, tspn pnut butter

Meal 3: Salmon, 1/2 cup brown rice, spinach

Meal 4: 3 oz. chicken, 1 slice whole wheat bread, cucumber

Meal 5: 4 oz. chicken, spinach

Nutrient totals: Calories = 1,279, Protein = 139 grams, Carbs = 112, Fat = 33 gams

This is a 46% protein/30% carbs/ 24% fat split

I'm planning on switching cheat day to Sunday this week. I'm having a SuperBowl Party & Jon, Lauren, Dave Boy, Ernest, Sheryl, Brian, Sr. & Brian, Jr. are all going to be partying so I think I'll join them! :)

[ctgblue]

Who said I went anywhere. If you look at the pics, that was MY guitar on the wall :D:D:D

I mod too many sensitive forums to show my face cutie, otherwise I would.
But, I'll show my abs if you show yours. YES, I plan to have abs by the summer. SOMEONE has inspired me to really improve myself!

[Hibiscus09]

Okay, fair enough. You show me yours -- I'll show you mine. I could tell you were smiling in the pix you posted anyway & I just know you're a cutie -- I can tell by the rest of you! :) Yikes, I meant to say by the pretty thing hanging on your arm!!!

[Hibiscus09]

It's snowing! It's snowing in Columbia! La,la,la,la. I'm going outside to play in it (uh, after morning cardio) -- it's absolutely beautiful! :) :)

[Hibiscus09]

They just raised the accumulation estimate from 1 inch to 2-4"! My son is so excited -- he just got released from prison (oops, I mean school!) He's out playing now.

Morning cardio sucked. I want results NOW!!!! I am so impatient -- wish I would just wake up lean. :)

[TwoWalks]

Originally posted by TwoWalks
If you lower the temperature of your environment by 10 degrees, you will get a fat burning increase of 14% and it saves money :D



:D See Mother Nature agrees

[little lats]

Originally posted by Hibiscus09
They just raised the accumulation estimate from 1 inch to 2-4"! My son is so excited -- he just got released from prison (oops, I mean school!) He's out playing now.

Morning cardio sucked. I want results NOW!!!! I am so impatient -- wish I would just wake up lean. :)

Isn't waking up to lean enough? lol!! :D Patience you are doing great.

[Hibiscus09]

I know, I know. My mother (in heaven now) used to tell me all the time that I needed to be patient in life. I'm never impatient with other people -- just myself! :)

[TwoWalks]

65 million people have the same view: We are all extremely patient while putting weight on and very impatient when taking it off. Thats a good thing other wise all the suppliment companies selling fat blockers - fat burners and diet pills would go broke - "then where would we get our Whey products from?":)

[Hibiscus09]

TwoWalks it only takes me one day to gain 5 lbs -- it takes me about a month to take it off! Lol

Okay, here we go again:

Week 3, Day 5

Meal 1: Breakfast Burrito

Meal 2: Myoplex Lite, tablespoon peanut butter

Meal 3: 4 oz. chicken, spinach, 1/2 cup brown rice

Meal 4: 3 oz. tuna, one slice toasted wheat bread, tbspn fat free mayo

Meal 5: 4 oz. Sirloin steak, cup of mixed veggies

Nutrient totals: Calories = 1,259; Protein = 152 grams; Carbohydrates = 109 grams; Fat = 27 grams

This is a 50% Protein/30% carb/20%fat split

Tomorrow is upper body day & I think I'm going to start doing doing back/biceps/ab workouts & shoulders/chest/triceps workouts on separate days for a while. I'm not sure which I'll do tomorrow yet -- I have to see what I'm in the mood to do in the morning! :)

I had such a great day today! The snow was absolutely beautiful & my son had so much fun getting the day off from school & playing out in the snow!

Hey, have any of you noticed that I never do calves?! :)

[TrishB]

Originally posted by Hibiscus09
TwoWalks it only takes me one day to gain 5 lbs -- it takes me about a month to take it off! Lol


Ain't that the truth...:(

You got alot of snow there!!! I was watching ya'll on the news up here. Seemed like everyone they filmed was enjoying it.

[TwoWalks]

Originally posted by Hibiscus09
TwoWalks it only takes me one day to gain 5 lbs -- it takes me about a month to take it off! Lol

Meal 1: Breakfast Burrito

Hey, have any of you noticed that I never do calves?! :)

1. One way to eliminate gaining 5#'s in a day is not to consume that 17500 excess calories:)

2. I keep seeing this on a lot of peoples diet plan so I just have to ask: "What is in Breakfast Burrito?"

3. Yep sure have :rolleyes:

[Hibiscus09]

Trish -- the snow was great! :)

TwoWalks -- a breakfast burrito for me is a whole wheat tortilla, one egg & two whites scrambled, a teaspoon of 2% cheddar cheese, a teaspoon of salsa & when I have some, a teaspoon of fat free sour cream. It is really good!

Um, I usually only do the 5 lbs in one day thing on Thanksgiving & on Christmas (and when I'm PMSing!).

Finally, the calves. . . well, I don't know what to say. I have sizeable calves & even when I used to work them a lot, I never really noticed anything much different about them. I sure don't want them to grow!

[Hibiscus09]

First kink in this "flawless" system happened today due to me being a snow dummy! :) Didn't make it to the gym -- no icescraper -- defrost took too long -- had to go to eye doctor -- tight schedule. I know, excuses, excuses! Anyway, I have to meet the oven guy next for the 4th time. My oven has been having some major issues. Luckily, it's still under warranty. I am going to do cardio later today. I'll try to get the lifting in tomorrow.

I plan to switch my schedule up next week to Monday: Legs, abs; Tuesday: Chest, shoulders, triceps; Thursday: Back, biceps; Friday: Legs, abs. I will still do morning cardio on Tuesday, Thursday & Saturday but will be doing 25 minutes for weeks 4,5,6 & 7. I don't know what I'll do on Wednesdays! Maybe I'll just walk uphill on the treadmill or try Trish's StepMill out.

Well, off to eat Meal #3. . .

[Hibiscus09]

Well, tomorrow doesn't get to be cheat day! Shoot! I'm suffering through one more day because I plan to make Chili & Mexican Cornbread for the SuperBowl party I'm having. Oh, well. I still haven't planned out my food for tomorrow. I guess I'll just wing it. Here it is! :)

Week 3, Day 6

Meal 1: 1.5 servings Oatmeal and 3 egg whites

Meal 2: Myoplex Lite, tbspn pnut butter

Meal 3: 4 oz. Sirloin, 1/2 cup whole wheat pasta

Meal 4: 3 oz. chicken, whole wheat tortilla, 2% cheese, salsa

Meal 5: Chicken, mixed veggies

I'll check out the nutrients in a little while. I think this is probably about right. :)

Okay, I checked -- here's the nutrients:

Calories = 1,313; Protein = 148 grams; Carbohydrates = 116 grams; Fat = 28 grams

This is a 46%/35%/19% split


Next week, I'm going to try to cycle my carbs. I've been averaging about 650 carbs Monday through Sunday (minus cheat day which I don't count). Anyway, so I'm going to try & go with Monday = 160 carbs, Tuesday = 135 carbs, Wednesday = 110 carbs, Thursday = 85 carbs, Friday = 55 carbs, {cheat day inserted here -- thank God!} Sunday = 50. I'll see how that works. I'll adjust protein and fat as I need to and make sure I get in enough calories. I think I've been averaging about 1,250 - 1,300 on calories.

Please chime in if ya'll think I'm losing my mind -- I sure don't know what I'm doing! I haven't had time to read MsFit's book yet!

[Hibiscus09]

Well, as I've stated in my post over in the Over 35 section, my weight has gone back up to 125.2 -- back to the start line. :( Oh, well, the other measurements from that dreamy 123.6lb weight are still the same. I have to go up & do morning cardio. I read in MsFit's book that one of the big diet mistakes is to not give a particular diet time enough to work. I will keep forging on. This sucks.

Oh, and I think something else I read was about not paying too much attention to the scales. I never seem to be able to listen to that little pearl of wisdom.

On a happier note, isn't it just great to be alive?!!!

:)

[Hibiscus09]

There's a GNC in the Piggly Wiggly where I grocery shop. I went in there today (even though I usually go see my good friend, Jon, who runs a GNC across town) to look for some Twin Lab Yohimbine to cycle with my fat burner. One week on the fat burner, then one week on Yohimbine & so on. Anyway, it was soooo funny how this GNC guy acted. First, there was this woman who looked to be about 65 years old looking for vitamins. Well, she's asking him about which one to use & he asks her if she gets moody during her period! :) LOL I know I looked over there because I was thinking, "ummmmm she may be past that stage in life, bud!" Anyway, when I was at the register (buying EAS Betalean because they didn't have what I originally wanted --I'll get it from Jon), he told me that I may not know it but he is a bodybuilder. I'm wanting to giggle at this point. Then the fool said, you know people use that yohimbe stuff for other reasons than what you're wanting it for. Lordy, Lordy -- all I said was "really?" I don't think I'm going there anymore.

Okay, I'm going to watch a movie now. I've cleaned all morning, stuck to my nutrition plan, & grocery shopped. I think I need a rest time.

:)

[Hibiscus09]

I switched up Week 3, Day 6's food somewhat above & it ended up being about 60 more calories. That's okay because I know ya'll think I need them. :)

I'm glad tomorrow's cheat day because I'll have to concentrate harder to plan my meals with the carb rotation. Ha,ha Really hard for me! :)

[Hibiscus09]

Here's Week 4 (Yeah!), Day 1 -- I'm starting the cycling carbohydrates things so I need to get 160 grams in today.

Meal 1: 1.5 servings Oatmeal, 3 egg whites

Meal 2: Myoplex Lite

Meal 3: Salmon, 1 cup mixed veggies, 1 cup brown rice, 1 large cucumber

Meal 4: tortilla, 3 oz. chicken, salsa, 2% cheese, 1/4 cup brown rice, cucumber

Meal 5: 4 oz. lean beef, 1 cup mixed veggies

Ummmm, I don't know how to raise my carbs to 160 without raising my calories :), so here's the breakdown:

Calories = 1,417; Protein = 116; Fat = 31; Carbohydrates = 156 (well, that was close).

This is a 36%protein/43%carb/22% fat split

I'm not sure if that's enough protein, but I don't know how else to raise the carbs to that # without going real overboard on the calories.

Onward I go. . . :)

[TrishB]

You are well on your way!!! Doing great!

[Hibiscus09]

Well, Brian, Jr. has been running a temp all weekend (it's gone today but he has a very sore throat) so it's off to the doctor with him at 11:15. I'm going to do my leg workout around 1:00 or so. It works out fine with me because I'm feeling a little icky after the Chili & Mexican Cornbread. Lol

[Hibiscus09]

The doctor took longer than expected -- Brian was nice enough to throw up on them while he was there. ;) Anyways, I'm heading to the gym at 3:30. Probably will end up doing upper body after that fiasco!

I am REALLY feeling like I'm eating too much today. I raised my calories to get in all the carbs & I feel like a pig! Maybe I should have lowered the protein? I'm not sure what I'm doing.

Forgot to say -- I did make it to the gym. I worked chest, biceps and walked for 20 minutes at a 12% incline and 4.2mph.

[TwoWalks]

Originally posted by Hibiscus09
This is a 36%protein/43%carb/22% fat split

In my opinion it is a good split: My normal goal is: 20% fat 35% carb 45% protien and then on the cycle I go to: 20% fat 35% protien and 45% carb. You are about as close as you can get without measuring and weighing every little things.

When eating higher carb, it is more bulk for the intake so it does seem like your eating way over, but if the calories are the same, then the results will be there.:) Your doing awsome, keep it up.

[Hibiscus09]

Here's Week 4, Day 2:

The goal on the carb rotation thing for today is 135 grams, so here it is:

Meal 1: Oatmeal plus 3 egg whites (not in the same bowl together--yuck!)

Meal 2: 3 oz. chicken, whole wheat tortilla, 2% cheese, salsa

Meal 3: chicken, 1/2 cup veggies, 1 cup brown rice

Meal 4: Myoplex Lite, tablespoon pnut butter

Meal 5: Lean ground beef, 2% cheese, 1/2 cup mixed veggies


Nutrient breakdown: Calories = 1,307; Protein = 133 grams; Carbohydrates = 136 grams; Fat = 26 grams

This is a 42%protein/40% carbs/18% fat split.

Plan to do morning cardio!

[MsFit]

*peeking in**sneaking a bite of the breakfast burrito* :D

*waves* Hi Hib!! I was just in the neighborhood and thought I'd pollute your journal. :D I see 2 walks and trish have been giving some good input.

I think you're a bit advanced for body for life. ;) You have some good goals set, but I think you put your body on auto-pilot. You are doing wonderful on your diet, however you're stuck at 1300 calories and don't really vary. A caloric deficient state will aid in weight loss, along with other working factors. My point here is you don't have anything to fall back on. You started about roughly 1300 calories, you can't really cut caloires at this point or you will be going below your BMR. Two Walks had the idea with the suggestion of 1600, 1500, and 1400 calorie days. This throws your body a shock, keeps it guessing. Make the up days quality with good clean carbs.

When I begin dieting down with out a pre-established plan I take a week and calculate my calories and macros each day, then divide that by 7......gives me a daily average to start with......Say my avearge was 1800 caloreis a day.....I start my diet from that figure so I'm not shocking my body and causing it to store fat. Make small weekly caloric deductions......in a few months I'll be at 1300 and would have lost weight.......The starting point gives you something to fall back on. If you start at the finishing point, you're not going to get anywhere.

Make use of the Anabolic Windows and the Carb Rules outlined. Keep the body off guard so it' keeps responding. ;)

I also think your advanced for the amount of training you're doing. I tried to give the BFL a whirl a few years ago to see the results, OMG.....how can anyone do that training for more than a week is a mystery to me! That's more than overtraining and it stomped me in the ground. Yes, the before and after pics are amazing, but most of those people were out of shape or have never even been in the gym, so their body was suddely shocked, viola, results.

I think you would be better off with less training and let those muscles recover. Try a 3 or 4 day split and hit each muscle group only once a week.

Ok, enough preaching. :D Two Walks has great advice too...'up those calories'

This is my first year having snow too!! It snowed a foot here in December and I was out playing. I built a 4' snowman!! The neighbors think I'm wacked. LOL It is suppose to snow here again in a few days. *dancing* Woo Hoo!!

I saw your pic. Looking good! I can have you ready for the competive stage by July.
MsFit

[TwoWalks]

By golly I think Ms Fit just made me blush :o

Most of the time I stumble around in the dark, it is nice too have some one turn a light on now and then so I know I am on track:)

[Hibiscus09]

Hey TwoWalks, you're smart & such a cutie too! :)

MsFit,

Thank you soooo much. My husband has been telling me repeatedly that I was eating healthy before I started this plan & that I've always eaten that way. He too, thinks what you do -- i.e., not starting out with enough calories, etc. I did at least switch up my workout this week. I think that workout must just work for someone who lifts 8 & 10lb dumbbells for everything! Lol I was getting pretty tired! Okay, I'm going to try a new plan boys & girls starting today. I need to go reread some of Ms. Fit's stuff & put it into action. I WILL start out with more calories. :)

Thanks again to everyone -- I need all the help I can get!

Oh, I forgot to respond to that competition remark! MsFit, thank you sooo much for saying that. I feel like I could get my body to where it needed to be for one but I don't feel like I will ever be psychologically prepared to get on stage! I've never smoked any, but it would take some serious marijuana & tequila (have done that one!) to get me on stage! I have terrible stage fright. I've done presentations in school where I absolutely felt like my knees were going to be bruised from all the knocking together. Anyway, I'm okay as long as I'm sitting down -- can you pose from a chair or is that just done in another venue? :)

[Hibiscus09]

I'm moving to the Over 35 area to keep my journal. I will check in here every once in a while to update on my progress.

:)

[Belle]

I see your doing BFL. I started on my first challenge about 8 weeks ago but not getting the results that I expected. Mind you part of that 8 weeks was spent in doubt and reverting to the Induction phase of the Atkins diet---and of course I could not lift at that time. I need to get back on track though. Reintroduced some carbs and got back into BFL but I am trying to do a low carb version of it---obviously not TOO low though. I read the first post of your journal:

"(Even bought Bill's journal -- no wonder he looks so happy on the front of it -- man has to be rich from profits)."

I don't think he makes any profit as such because all the proceeds of the book go to sick children. I forget what the association is called now but it was in the first book brought out. Suits me because I have a child with a rare genetic condition so I admire anyone that can do that. Get's my vote!

Anyway, best of luck with your challenge and I am going to come back soon and read through the rest of your journal so that I can pick up any good tips.

Regards,

[Hibiscus09]

Hi Belle,

I was just trying to be witty when I made that remark -- I'm glad he gives to children's charities. :)

I've started a new journal that I'm keeping mainly in the Over 35 section called "Challenge 2 - Hibiscus09". I like Body For Life & think it's an excellent program for someone starting out, however, I feel like I do better with a different lifting routine & with a diet that cycles calories & carbs somewhat. Feel free to check it out.

Good luck with whatever you decide to do!

[Hibiscus09]

I started over on a 12 week plan & am now on week 2. I'm eating more -- began with a 1,500 calorie average for week 1 and I'm reducing that by 25 calories each week. I'm cycling the calories & making sure they average what my calories for that week are supposed to be. At week 10, I'm going to start a planned carb cycling program & hopefully that will whip everything into shape! By the 12th week, I will be down to 1,225 calories & hopefully leaner!

I can already see differences in my body. My muscles are starting to shape up again & I like seeing that. I've ordered an Accumeasure digital caliper this morning, so when it comes in I'll be able to track my bodyfat better. :)

[TrishB]

I have the accumeasure and it works really well. It is nice that it calculates for you after the numbers get imputted. No math to figure out.

It is great to see the results of your hard work. You are going to be looking awesome by the time you finish this challenge. :)

[Hibiscus09]

Thanks, Trish. :)

I already had the accumeasure manual calipers but I thought I'd get the digital so I could have an actual # to work from which was an average of several sites as opposed to just one (which is what the manual caliper instruction book suggested be done to estimate bodyfat).

[MsFit]

Originally posted by Hibiscus09

MsFit,

Thank you soooo much.

Oh, I forgot to respond to that competition remark! MsFit, thank you sooo much for saying that. I feel like I could get my body to where it needed to be for one but I don't feel like I will ever be psychologically prepared to get on stage! I've never smoked any, but it would take some serious marijuana & tequila (have done that one!) to get me on stage! I have terrible stage fright. I've done presentations in school where I absolutely felt like my knees were going to be bruised from all the knocking together. Anyway, I'm okay as long as I'm sitting down -- can you pose from a chair or is that just done in another venue? :)

You're welcome. ;) I can't get to the board as much as I use to, once I get more stable I'll be able to be here more often.

As for the stage fright thing, I'm one of the most shyest person in the world, but when I'm on stage somehow I transform because I'm doing what I love. I did those school presentation things too and hated every minute of them, turning blood read, sweating to death, stuttering....... LOL....Gawd I don't miss school. :D

Good Luck and just PM me or email me if you have any questions. ;)
MsFit

[Hibiscus09]

Will do. Thanks! :)

[batteryrequired]

Hey, looking great! Just saw your pic. You have a fairly easy job as it looks like you have a great shape to start out with. My wife is working out pretty hard and heavy also. She does aerobics twice a week, then chest and tris, then legs and back with me. Knockem dead!!! :)

[Hibiscus09]

Thanks battery! The bodyfat has gone down almost 4% and I'm in the 5th week of my diet plan. Yeah!

[musmar]

I did the BFL program a while back with great results!! It really works!

[Hibiscus09]

Hi, MusMar. I've been to Greece -- Athens, Delphi & Mykonos -- Absolutely Beautiful! :)

[Hibiscus09]

Okay, I've hit week 10 (counting backwards from 12 weeks) so actually the 3rd week of this plan. :) I've started my carb cycling & it hasn't gotten to the bad part yet -- I'm at 150 carbs today (175 yesterday) and 1,450 calories. Feeling great!

[Hibiscus09]

Took my bodyfat today & it's at 16.3%! Happy Day! When I started out with all of this it was 21.8%. I've been eating clean for 6 weeks now (minus one cheat day a week) -- I'm glad it's working! I've got 9 weeks to go on this plan so hopefully I'll make more progress. My waist is down one inch, my hips are down 1 1/4 inches, my thighs are down 1/4 inch & my calves are down 1/4 inch. Yippee!

[bufchk]

I am such a slacker compared to you guys. I commend you for all the hard work and dicipline and hopefully I can join you. Please read my last post on my journal and let me know what you think!!
Keep going and I wanna see some pics soon love to see everyone's progress!!

[Hibiscus09]

Hi guys,

I'm still at it on the diet thing. I'm on Week 6 of Challenge 2. My hubby bought me a digital camera so here's a couple of pix of my progress. :)

[Hibiscus09]

Here's my back -- it's getting a little cut if you can see beyond the freckles. ;)

[TrishB]

Looking good Hib! You are getting some great definition in the shoulders and upper arms. Nice work! :)

[batteryrequired]

Wow...looking great! I can definitley tell a difference from your first pictures. Back has some very good muscle definition also. Keep up the great work. Feels good now doesn't it? :)

[Hibiscus09]

Thanks battery. Yes, it feels good. :D I almost don't even miss my wine. LOL

[bufchk]

Getting leaner!! I can tell a difference, great job and it will be great to see the end results

[Hibiscus09]

Thanks bufchk!! I only have 6 weeks to go! :D

[Hibiscus09]

Here's my latest stats:

Well, I realized after breakfast that I probably should take measurements today -- it's been a while. I went back & cut & pasted my last post with all the info. I did weigh myself this morning & my weight is hanging steady at 123.2. This is the week before my period -- due to start Tuesday (I know -- too much information!) -- and I did not really want to get near a scale, tape measure or bodyfat calipers -- LOL --but I braved it out. :D

Weight: First reading = 125.2
Second reading = 123.6
Third reading = 125.6
Fourth reading = 123.2
Today's reading = 123.2

Waist: First reading = 26"
Second reading = 25"
Third reading = 25"
Fourth reading 24 3/4"
Today's reading = 24 3/4"

Hips: First reading = 37" (Big bohonkus)
Second reading = 36"
Third reading = 35 3/4"
Fourth reading = 35 3/4"
Today's reading = 35 1/2" (Woo-hoo! J Lo let go of 1/4 of an inch! LOL :D)

Thighs: First reading = 22"
Second reading = 21 3/4"
Third reading = 21 3/4"
Fouth reading = 21 1/4"
Today's reading = 21"" (Yeah, lower body dropped 1/4" everywhere -- la,la,la,la,la,la,la -- me singing off key!)

Calf: First reading = 14"
Second reading = didn't take
Third reading = 13 3/4"
Fourth reading = 13 3/4"
Today's reading = 14" LOL -- this bodypart really just making wonderful progress as I go along LOL -- :P

Bodyfat: First reading = 21.8%
Second reading = 16.8%
Third reading = 16.3%
Fourth reading = 15.0%
Today's reading = 14.73% -- average of 14%, 16.2%, 14% readings


Well, at least I'm improving -- LOL. Things are slowing down a bit & next week I plan to up the calories to 1,500 to give my body a booster, then the following week back to my regular cycle & I'll be at 1,325 for that week.

[Belle]

Yeh mine have gone down 1/2 on my other stats the other week. thighs and tummy especially so. Thighs not 21/2 instead of 23." BF% has gone down also. Didn't do sod all this week either except weights...LOL! I'll have to do sod all more often.

[Hibiscus09]

I have such a hard time getting my thighs down to size. I spent so much time building them up with heavy leg presses & squats. :D I wouldn't mind the muscle if I could just get that last bit of fat off that likes to hang around right at the point where my behind & hamstring meets. I'll keep trying but I guess it's not the end of the world -- LOL. I saw a girl at the pool last summer that had a tattoo right at that point where her bottom met her hamstring & her bottom had sagged & you could only see the tattoo when she bent over. LOL My tattoo is by my belly button so it should be another 20 years before my boobs cover it up. :D

[TwoWalks]

Originally posted by Hibiscus09
I wouldn't mind the muscle if I could just get that last bit of fat off that likes to hang around right at the point where my behind & hamstring meets.

Do you do Kick backs?

[Hibiscus09]

Nope. I can though. :) Just forgot about them. Do you mean with cables & the ankle thingie hooked on? I used to do them at my old gym. We also have one of those glute machines where you push the weight up behind you at our gym. I was worried that would make J Lo bigger. LOL

[TwoWalks]

Originally posted by Hibiscus09
Nope. I can though. :) Just forgot about them. Do you mean with cables & the ankle thingie hooked on? I used to do them at my old gym. We also have one of those glute machines where you push the weight up behind you at our gym. I was worried that would make J Lo bigger. LOL

I suppose there would be different types of machines for the kick backs, but I was thinking of the cable type.

JLO again:D Well I do not know it J will get bigger, but it will firm so I guess it gets down to this:

Bigger JLO or flower sack under Jlo - decisions, decisions:)

[Hibiscus09]

or liposucted JLO -- LOL. :D

[TwoWalks]

Originally posted by Hibiscus09
or liposucted JLO -- LOL. :D

Now that could really mess up a nice round JLO when they leave those hills and valleys. Don't mess with perfection:D

[Hibiscus09]

Yuck! I was just kidding -- I've seen them do that procedure on television. They look like they're taking about as much care as someone would vacuuming the floor. LOL It is absolutely gross.

[TwoWalks]

Originally posted by Hibiscus09
Yuck! I was just kidding -- I've seen them do that procedure on television. They look like they're taking about as much care as someone would vacuuming the floor. LOL It is absolutely gross.

Keep something in mind My Lady, beauty is in the eye of the be holder.

I for one would rather hold her with a nice round JLO than without one:D

[Hibiscus09]

My sweetie's opinion exactly. :D

[TwoWalks]

Originally posted by Hibiscus09
My sweetie's opinion exactly. :D




Fight Gravity - Don't fight Love :D

[Hibiscus09]

LOL! He's too cute to fight! ;)

[KiwiNovice]

Hi Hibiscus

I saw your post in my journal so thought I would pop over to have a quick squizz at yours.

Just wanted you to know that I think your looking fantastic (nice pics), great shape in your legs and the definition in your back is starting to come through. Way to go.

I'm looking forward to reading your journal and following your progress. I just know I'm going to get some great tips.

Good luck.

Cheers
Grace

[abbs]

Hi Grace,

her latest journal is here

http://forum.bodybuilding.com/showthread.php?t=382758