Feeding The Beast

[BlackBarbieDoll]

Ouchies! That sounds super painful!
Even though your eating was tough..I see you still tried to make it pretty clean..even in a tight spot...that's tough...but that's how it's done.
Props for that!

[MusclestotheMax]

I tried to shake thing sup a little doing 5 sets of 5 reps at the hightest weight I could take. My shoulderrs need a lot of work so I figured what better way to give it my best then to up the weight.

-Dumbbell shoulder press 12kg 5x5
-Machine shoulder press 20kg 5x5
-Side lateral raises 6kg 5x5
-Dumbbell upright row 10kg 4x12

I did decent with eating and I intend to do better now that I did a little grocery shopping and added some new things and ideas. Although I will never trade in my oatmeal never going to happen.


Meal 1
-Oatmeal as usual
-Green Tea and allergy pill

Meal 2, 3 & 4
-Chicken noodle soup with stars (homemade)


Meal 5
-Bosc pear
-Protein Shake 25g

Meal 6
-Beef Stew & bacon


Cheats or other crap:
1 glass of red wine

[MusclestotheMax]

Originally Posted by BlackBarbieDoll

Ouchies! That sounds super painful!
Even though your eating was tough..I see you still tried to make it pretty clean..even in a tight spot...that's tough...but that's how it's done.
Props for that!

thanks! you know it didnt hurt too bad today.....so next time I will ask for a spotter

[MusclestotheMax]

Today I did back and biceps it felt really good but I think that may be due to eating better yesterday. Here is the run down.

-Hammer curls 12kg 5x5
-Concentration curls 10kg 5x5
-Standing bicep curl 10kg 5x5
-Standing cable bicep curl 20kg 5x5
-Lat pulldowns 45kg 5x5
-Seated cable row 30kg 5x5

I am not sure what eating was like today because I forgot to keep track and I do need to write things down during the day or at night like tonight I can't always remember. however I do remember eating 2 slices of bread this morning with passion fruit jam that I got from Oxfam. So, i think that falls into the cheating category. Have a great night tomorrow I am pretty sure I will rest. Let's see if I can stick to that.

[MusclestotheMax]

I added the deadlift today and I think it will now be a staple to my workout. I like the feel of it and it gives me the feeling of being stronger than I may really be. who knows if this is a good thing or not. i just know I like the feeling of doing this particular exercise.


-Barbell Squat 30kg 4x8
-Barbell side split lunge 20kg 4x12
-Deadlift 45kg 5x5
-Barbell calf raise 4x20
-Leg extensions 50kg 5x5
-Leg Press 110kg 4x12


I also juggled a few things in my eating plan. I think it is high time I stop kidding myself with these simple boring meals and try to excite my diet as much as my routine. I am feeling good tonight so I hope it carries over to tomorrow.



Meal 1
-Oatmeal with 1 scoop protein
-Green tea & allergy pill

Meal 2
-Baked seabass 150g
-Spinach

Meal 3
-1/2 cup almonds (I smashed them)
-4 rasberries
-fat free organic all natural drinking yogurt plain
-1/2 scoop of protein

Meal 4
-Baked seabass 150g
-Spinach

Meal 5
-Oatmeal
- Apple

NO CHEATS!!!!!!

Oh yeah finally one day where the eating looks good to me yeah yeah yeah now can I keep it up....I don't know but I will try.

[tanasha28]

You are doing a great job! Keep it up!
I am enjoying reading your blogs. One thing though how do you calculate you pounds to kg? How many pounds are you lifting?

[MusclestotheMax]

Originally Posted by tanasha28

You are doing a great job! Keep it up!
I am enjoying reading your blogs. One thing though how do you calculate you pounds to kg? How many pounds are you lifting?

I switched my profile to kilograms because I live in Belgium now so, the system does it and when I go to the gym everything is in kilos. But, when I think I did really good I go to an online converter I found on google to see if it really is good. I mean for me it still sounds better in pounds. For example:

I can bench 80lbs or about 40kg
I can squat with the barbell 65kg or about 120 lbs

see punds just look better but it's all weight right, thanks for reading

[MusclestotheMax]

Today I was in great space and my mind was clear and I for whatever reason think that improves my eating. Here is the run down:


Meal 1
-Oatmeal with protein added
-1 medium pear
-Water and allergy pill

Meal 2
-Goat cheese
-10 green pitted olives
-Red cabbage & carrots shredded nothing added

Meal 3
-1 medium pear
-Protein Shake 25g

Meal 4 & 5
-Chicken 150g
-Rice 30g
-Small mixed salad


Cheats or other crap:
2 cups of coffee with sugar

Tomorrow I will be hitting the gym pretty hard I need to work a little smarter when I am there and look forward to adding to my bench.

[MusclestotheMax]

I have been in The Hague for a short trip but, it was worth all the time off. i needed to regroup and see some Expats. I also have been able to think think and think some more on what I am doing in the gym in order to maximize my time there. So here is the new workout plan.

Adding yoga as an important part of my workout plan. I believe I can gain flexibility which I need and be able to center myself focusing on the goals I have achieved and the ones that lay ahead. to me weight training is far more than being a muscle babe. I don't see that in my future but, having a strong solid foundation both mentally and physically is part of who I am and who I want to be.

I will do 2 days on and 1 day off irrelevant to the day of the week.

Day 1: Back & Biceps
Day 2: Chest & Triceps
Day 3: Off
Day 4: Shoulders & Traps
Day 5: Legs & Calves
Day 6: Off
Day 7: Yoga

ABS EVERYDAY + 30 min cardio minimum:

**100 tuck crunches**

Leg Day
-Barbell Squat 4x8
-Barbell side split lunge 4x10
-Barbell lunge 4x8
-Barbell calf raise 4x20
-Deadlift 4x8
-Leg Press 4x8

Back & Bicep Day
-Concentration curls 4x8
-Standing bicep curl 4x8
-Bent over barbell row 4x8
-Standing cable bicep curl 4x8
-Lat pulldowns 4x8
-Seated cable row 4x8
-Supermans 4x20

Chest & Tricep Day
-Straight arm pullover 5x5
-Bench press 5x5
-Chest flies 5x5
-Tricep pushdown 5x5
-Seated tricep press 5x5
-Pushups 4x20

Shoulder Day
-Dumbbell shoulder press 4x8
-Machine shoulder press 4x8
-Side lateral raises 4x8
-Dumbbell upright row 4x8

Average Daily Intake: 333 calories per meal (average) 3 ltrs of water per day

On days: 2,000

-Meal 1 Oatmeal & Green Tea
-Meal 2 Protein Shake & Apple or Pear
-Meal 3 Protein/Veg/Carb
-Meal 4 Protein Shake & Apple or Pear
-Meal 5 Protein/Veg/Carb
-Meal 6 Protein/Veg

Off Days: 1,800

-Meal 1 Oatmeal & Green Tea
-Meal 2 Protein/Veg/Carb
-Meal 3 Protein Shake & Apple
-Meal 4 Protein/Veg/Carb
-Meal 5 Oatmeal

[MusclestotheMax]

So I have been counting calories and I don't know what is harder counting calories or trying to fit good food in under a specific number. So yesterday I had 1700 calories and I think that was too little. Today I got up to 2100. It felt full and I had plenty of energy for the entire day. Now for the workout:

Back & Bicep Day
-Seated bicep curls 8kg 4x8
-Standing bicep curl 12kg 5x5
-Bent over barbell row 30kg 4x8
-Seated cable bicep curl 45kg 5x5
-Lat pulldowns 45kg 5x5
-Seated cable row 30kg 5x5
-Supermans 4x20

[MusclestotheMax]

Counting calories really blows because I feel less inclined to eat correctly. I spent this week looking at number and finding what number worked and didn't work. That said the scale doesn't lie. I am down nearly two pounds this week. This includes a meal of roast pork and another meal with fried mussels and hot sauce???? What normal person eats like this??? Anyway no beating myself up today. I did shoulders and I rocked. My calorie count for yesterday was 1900 or about more closer to 1850. Today I am at 1700 but, I still have to eat another meal and have plenty of time to do it in.

The workout went like this: between conquering the world (ie buying my first Dutch book to read all by myself) and getting kids from school.

-Dumbbell shoulder press 12kg 4x8
-Machine shoulder press 7kg 3x12
-Side lateral raises 10kg 4x8
-Dumbbell upright row 20kg 4x8

I have to get bolder with my shoulders. Have a great weekend all and I will be somewhere working it out.

[MusclestotheMax]

I had a great day with calories and I am sure I can keep up at this rate. I am still kind of nervous about what I am eating but I have to try other thigns I cannot think I am going to get it right just from one attempt. So exercise was less than acceptable. I did it anyway. Here is the breakdown.

-Barbell Squat 55kg 4x8
-Barbell side split lunge 45kg 4x8
-Barbell lunge 25kg 4x8
-Barbell calf raise 35kg 8x20
-Leg extensions 20kg 4x8
-Leg Press 130kg 4x8


Just felt like crap and didnt wnat to work out. I skipped cardio all together but, i still did it and for that I will be at ease in my head.

[MusclestotheMax]

So today's workout was ok but, I think I will start with eating. I did average. I got in most of my water and my calorie intake was relatively low. But, I dont' think my protein was sufficient and I think I will pay for that tomorrow but I shall see. I got in 1900 calories give or take a piece of sugar free gum.

-Seated bicep curls 6kg 4x8
-Standing bicep curl 12kg 5x5
-Bent over barbell row 15kg 4x8
-Standing cable bicep curl 12.5 4x8
-Lat pulldowns 45kg 4x8
-Seated cable row 20kg 4x8


I noticed a remarkable drop in strength. I just didn't have it in me not at all. I don't like this two days on one day off crap. I think I am back to the drawing board. The only thing I learned is yes, counting calories can be a good thing. I have lost 5lbs of mostly water in the past week. But, I had been eating too much salt so that explains part of it and I increased my water intake like you can't believe. Now I have got to get a workout plan that kicks butt or I
am not going to be a happy camper at all. I am already and unsettled camper.

[MusclestotheMax]

I had a better workout today than I did yesterday. I went in full force and although I could have gone heavier it was really all about form for me today. The weather was gorgeous and I enjoyed biking in the afternoon. So here is the breakdown.

Chest & Tricep Day
-Straight arm pullover 12kg 5x5
-Bench press 30kg 5x5
-Chest flies 6kg 5x5
-Tricep pushdown 14kg 5x5
-Seated tricep press 14kg 5x5
-Pushups 4x20

Eating well that sucked I barely got one meal in. I have the worse toothache ever and I am pretty sure it will need to get pulled. I miss America. God, I have no clue how to find a dentist aaargh.

[MusclestotheMax]

OK OK OK where the hell have I been? I have been working out not as much as I would have liked but my mouth is still not in order and I guess I am a wuss when it comes to mouth pain. i go back tot he dentist on Thursday where he will work some more magic. That is all I can use to explain the horrific pain he put me through last Thursday. OK onward and upward. Since I have been counting calories life has been good. I guess I already ate pretty well. nothing to get a sticker for or anything but I didn't go crazy in either direction everything in moderation. However since the calorie counting started I have been more conscious about portion size and getting more bang for meals. it is working down 5lbs and to me that is AWESOME!

OK workouts:

Today was back and bicep. i didn't do anything supernatural or even spectacular. I am trying to be steady because I will be out of commission for 4 to 6 weeks when I have surgery and I don't want to eel a like a real loser when I go back below where I was with lifting so it is more of a mind game for me now. i have to do something not to worry about losing the progress I have made. Everything is 4 sets of 12 and again light weight.

Bicep Curls Standing
Bicep curls seated
Barbell Rows
Lat Pulldowns
Row machine
Close grip bicep curl

That's it for today and I will be on point with journaling it helps me and I need all the help I can get!

[MusclestotheMax]

Yesterday eating sucked and I am suffering today I am completely exhausted and my whole body hurts. I am still in pain from the dentist visit last week so I am going back in about an hour. Lucky me. But I did manage to get a workout in yesterday. I am more interested in keeping steady and yesterday although it was a thorough workout out I was a bit let down because I can not go heavy right now.

-Straight arm pullover 12kg 4x8
-Bench press 30kg 4x8
-Cable crossover 8kg 4x8
-Tricep pushdown 15kg 4x8
-Seated tricep press 10kg 4x8
-Standing double tricep kickbacks 8kg 4x8
-Pushups 4x20

[MusclestotheMax]

I am just updating to stay consistent. I did not workout today and my calories were close to nill. I had warm tea all day. I had to go back to the dentist and will be back over there tomorrow. I am such pain and they really don't do anything for you. He put some crap in my mouth that looked like hair and it numbed my mouth immediately. he then said I will see you tomorrow and possibly remove two more teeth. I just don't think toothless is cute but ok. I will see how it goes.

[MusclestotheMax]

Calories were great sof ar I am planning on a salmon steak and brown rice with broccoli for dinner. I am at 1700 calories and I feel incredible. The day started horrid I had no energy and worked out anyway. I slept most of the day and then when i got up I felt like a million bucks go figure. So on to the workout.

-Barbell Squat 35kg 4x8
-Barbell side split lunge 25kg 4x10
-Barbell lunge 25kg 4x8
-Barbell calf raise 25kg 4x20
-Leg Press 110kg 4x8

[MusclestotheMax]

I felt a bit sad about this being my last day to go to the gym until after surgery. But at the same time I can go back to the basics and even try other ways of working out without weights to keep my mind busy until I can return to the gym. I have been doing well with my eating I intend to get on the scale on Thursday and that will give me a chance to see where I am and what I can do to lose maybe another 5lbs before surgery. I will however keep my calories between 1700 and 1800 per day. Until the healing part then I need to up them and especially increase protein. So the workout today was solid.

Chest & Tricep Day
-Straight arm pullover 10kg 5x5
-Bench press 30kg 5x5
-Chest flies 8kg 5x5
-Tricep pushdown 12.5kg 5x5
-Seated tricep press 10kg 5x5
-Pushups 4x20

[MusclestotheMax]

I thought since I am almost a week out from surgery I could start journaling again. I have walked about a mile everyday since surgery. I am eating well. Lots of protein raisins and nuts. I am ok with that sort of diet for now. I seem to be enjoying bland food so I have also had fish with nothing and until a real workout starts I will keep it short.

[MusclestotheMax]

Slept the whole day and ate very little. I ate steak and fruit. But, I need to just stay focused on clean eating right now until I can get back to the gym again.

[MusclestotheMax]

Still not cleared to do any real exercise. I am taking this time to try and eat healthy and find new goals. When I am cleared to workout I want to be able to take my time and not rush into it because I have been since April 1st with no "real" exercise. I have a hard time considerign walking exercise. Anyway eating is going ok but, I am running out of ideas and for the first time in my life oatmeal is getting boring.

[MusclestotheMax]

Finally back into form......well meaning I am able to get up and workout and start shedding fat. I met up with my trainer Miss Sargo last week and felt like I was ready to take on the world. I will be using this journal again more specifically for my eating. I do blog and that is more to vent and get rid of the crap in my head about how good or bad I am doing.


So food today looked ok I think.


Meal 1: No fat pear yogurt 1/2 cup
Coffee 1 cup two teaspoons of sugar and 1 oz of whole milk

Meal 2: Grilled chicken breast 2 oz

Meal 3: 2 egg rolls and green tea no sugar or milk

Meal 4: Grilled chicken breast 2 oz

Meal 5: Paella 1 small bowl

I know this is not great eating but, it is honest. I am doing what I can to fix these foolish errors by limiting the things in the house that i should not eat. I have changed my shopping habits to only buy what is on my meal plan but this is after truly settling back into bad eating habits during my recovery phase.

i have no clue if I had any water and I know I took no supplements or vitamins.

[MusclestotheMax]

Again again.....not really. I have learned nothing about my eating habits and have been dreadful at journaling them. I have been weight training for a year now and I have lost a considerable amount of bodyfat. But, I think I could have done worlds better if I put half the dedication in my eating as i do in my training. I am just going to start again and start simple. No cycling carbs, no counting calories, no mind blowing science. Just the basics and once they are mastered which for me could take a lifetime, then I will see what the next step is. I am practicing what I consider clean eating. If anyone knows better than me and I am sure there a villages of you out there please fill me in and help me out. I hit the gym every single day or train at home when life interrupts training. I am just sabotaging all my efforts with half ass eating.

So not to bore anyone who has gotten this far: My 5 point plan (lololol)

1. I will stick with lean meats, olive oil and naturally occurring fats.

Why it will work for me: I don't like fried or greasy food, hate butter and can't tolerate full fat milk, yogurt or cheese.

2. I will get in my 5 a day.

Why it will work for me: I have a fresh market every week in town and have to pass it to get the kids to school. I can easily buy fresh produce and would hate to watch my money wasted so no more canned veggies for me.

3. I will drink 1 gallon of water a day

Why it will work for me: I am back in school and there are no soda machines on the floor just a water fountain. I have decided to keep a bottle of water in the bedroom in the evening and on the counter in the kitchen, I prefer it at room temperature. I have also bought little packs of lemon juice to add to the water in my purse. Then I am more inclined to drink it.

4. I will eat with my family.

Why it will work for me: I eat smaller healthier portions when i eat with the kids. For some reason being a good example outweighs cravings.

5. I will document as I eat through out the day.

Why it will work for me: I tend to forget mindless eating. Like cookies at 11:30 pm or Orange juice guzzled at 2 in the afternoon. But those calories add up. So if I make a conscious effort then I will be better able to find the problems in my diet or eating habits and fix them.


Wish me luck with my 5 point plan since I made it up I can't be sure how solid it is but, I am hoping I remembered everything I have ever been taught about good eating.

[MusclestotheMax]

So after applying my own 5 point plan....well just really trying to get small healthy meals in 5 to 6 times a day; I feel great. I did stick to my goals got my water in got my fruits and veggies in actually far more veggies than fruit. I Only had cranberries which I added to my salads. I think the one thing I am most proud of is the water. I made a concerted effort to get in water every day and I did. So, upward and onward. Time to make sure I keep my protein in check. No sense in hitting the gym hard if I won't have the reserves to build the muscle.

[MusclestotheMax]

So happy with myself. It has taken a lot not to get on the scale not to change things up and most of all not to be lazy. But, I have determined that eating every 3 hours no less and for the most part no more has helped. I have lost nearly 5 lbs and I am beyond happy. when I get on my special scale it appears to all be fat my muscle has not changed and I have not noticed any loss in strength.

That said Thursday I went to a motor rally and did not eat every three hours like had been. I didn't notice any change in energy or hunger. But, Friday morning around 10 a.m. I only had a cup of coffee and my blood sugar bottomed out. I was completely exhausted and ready to just die. It is a feeling I can't explain if you have ever felt it you know what i mean. I was at an auction and had to get to a chair ASAP and just sit and I drank some juice and went home.

But what I have learned is, I must stick to my plan if I am going to remain active and remain focused it is necessary to keep my calories up and keep my nutrition on point.