Worknprogress' journal : )

[worknprogress]

Okay ladies, Ive read about one million journals and im finally ready! Please, please feel free to give any and all advice you have. My diet is kinda crazy because i work all three shifts during the week, but this week im working 7a-3p every day.....no fun....
Todays Diet:
6am 1/4 cup oats with splenda and vanilla extract
1/2apple, 1/2 scoop whey protein powder
4 egg whites with 2 slices FF cheese on top
9am 3/4 cottage cheese salad( sugar free jello, tablespoon cool whip,
pineapple, cottage cheese)
noon 6oz lean steak
noon-2pm sip on Matrix lean meal replacement
Tonights Plan
after workout
630pm 5 egg whites with 2 slices ff cheese
1/3 cup oats with splenda and vanilla extract
1/2 scoop whey protein
Workout :LEGS
Squats Warm up with75 lbs 2 sets 12
3sets 12,10,8 with 90lbs
Leg Press
3 sets
175-12
200-10
215-8
Leg extention
3sets
75-12
90-10
110-8
Lying ham curl
50-12
70 for 2 sets 12
CARDIO
Only 30 min today after legs.....only 30 bc im usually bo legged by the time im finished : )

[chiquita1]

Hi, Welcome to the journaling girl , im kindda new myself here too, but we are all here to cheer up and help everyobody . Also, what are u stats, your goals?

[worknprogress]

Originally Posted by chiquita1

Hi, Welcome to the journaling girl , im kindda new myself here too, but we are all here to cheer up and help everyobody . Also, what are u stats, your goals?

Hi chiquita,
My stats are 134lbs, 5'3 (*almost! ) Body fat 14.4% currently.
My goals are really just to lean out, gain muscle and be in great shape! is that asking too much : ) As soon as i get a picture i will post one, my boyfriends been dying to take some. (me not so much!) Have a great day!

[worknprogress]

Today's diet
6am 1/4 cup oats
1/2 apple, splenda, vanilla extract
1/2 scoop powder
4egg whites
2 slices fat free cheese

9am 3/4 cut cottage cheese

12noon detour bar (small one)

3p steak
3-4pm sip on Matrix lean shake
4:30 workout

6pm 5 egg whites
2 silces fat free cheese
3/4 cup cottage cheese

[barnetjs]

Originally Posted by worknprogress

CARDIO
Only 30 min today after legs.....only 30 bc im usually bo legged by the time im finished : )

No cardio after legs - espcially with the weight you are doing - they should be taxed by the time you are done and you should not be able to do cardio - unless of course that is just walking for 30 min. Welcome and have a wonderful day.

[barnetjs]

I am not sure how many calories the detour bar or the shake has and assuming you are choosing a really lean steak about 4 oz - you are barely making 1200 calories each day - what about veggies?

[worknprogress]

Originally Posted by barnetjs

No cardio after legs - espcially with the weight you are doing - they should be taxed by the time you are done and you should not be able to do cardio - unless of course that is just walking for 30 min. Welcome and have a wonderful day.

Your sooo right, all i did was incline walk. Looked like i just got off ahorse : )
Thanx

[worknprogress]

Originally Posted by barnetjs

I am not sure how many calories the detour bar or the shake has and assuming you are choosing a really lean steak about 4 oz - you are barely making 1200 calories each day - what about veggies?

I have been extremely lazy on grocery shopping, so i am all out of veggies
( never happened before ! ) but usually i have mixed veges, or butternut squash. The detour bar has 180 calories, 15g protein and 16 carbs.The matrix has 195 calories, 20g protein and carbs. I have hypoglycemia, so i have to eat some carbs or im not a pretty sight!

[worknprogress]

Today is back, i dont really have alot of exercises for it, if anyone has any suggestions, i would love them, i do stiff legged dead lifts on leg day.


Back day

Bent over Rows
20lbx24 2 sets
25lbx24 2 sets
30lbx16 2 sets

Lat pulldown
65lbx24 2 sets
75lbx16 2 sets

Reverse Pec Deck machine
30lbx 24 2 sets
40lbx12 2 sets

Cardio- 30 min high intensity prior to lifting, 30 min after, moderate intensity

Im STARVING, I planned on eating at 6, its 45min past, but i had a good workout. Have a great day!

[sherdi]

Welcome! You must already look great and I look forward to seeing pictures. Just a note, you are not eating enough. I can give you a few ideas/tips if you like. Remember, diet is the most important thing for fat loss as well as muscle gain and you need to fuel your body to perform its thing. I hope you don't mind.

6am 1/4 cup oats
1/2 apple, splenda, vanilla extract
1/2 scoop powder
4egg whites
2 slices fat free cheese

That is an okay breakfast but I would def. up your oats to at least 1/2 cup. You also need to add in a bit of good fat here too! Things like natty pb, raw almonds or walnuts, flaxseed oil, etc.

9am 3/4 cut cottage cheese

This is not a meal. You need to add in some complex carbs (oats, brown rice, oatbran etc) and also a bit of good fat (see above). Another serving of fruit here would be good too.

12noon detour bar (small one)

Again, this is not a meal. Try for something that is more substantial like chicken breast or tuna with salad and some type of complex carb plus again, a little good fat.

[quote]3p steak
3-4pm sip on Matrix lean shake
4:30 workout[/qupte]

Okay just having steak isn't a meal either. You need to pile on the veggies and also be having some good complex carbs here. Sweet potato is another great option especially before working out. You could/should also have a pre-workout meal of whey with fruit or something like that beofre working out and then when finished yoru workout you also should be having a homemade shake with things like whey, fruits like bananas, skim milk, oats etc since you need the carbs to help restore your muscles and you also need your protein. Don't add in any fat to pre-post workout meals because you want it to be absorbed quickly into the body.

6pm 5 egg whites
2 silces fat free cheese
3/4 cup cottage cheese

Okay where are your veggies? This will be an okay dinner but you need to add some veggies. Veggies can be and should be eaten in mass quantities. They are so good for you and give you the energy and nutrients to train hard. I also would be adding in some good fat into this meal such as olive oil, natty pb or avocado.

I hope these suggestions help. I also suggest you look around in other people's journals as well as looking at the nutrition section sticky's. I wish you all the best for your new journey.

[sherdi]

I am also hypoglycaemic and I can tell you, you are not eating enough and not eating enough good fat and good complex carbs to stabilise your blood sugar. Get rid of the protein bars and eat a healthy meal with protein/carbs/fat and you will feel better!

[Back2zero]

Hi and welcome! We have similar stats (bf and height) so I'm looking forward to reading more of your journal!

As sherdi said:

Originally Posted by sherdi

you are not eating enough.

You need to add in some complex carbs and a bit of good fat.

Good luck!

[mcj]

Welcome! Your goals are the same as mine! I can tell you that these girls are awesome with their suggestions and I am already leaning out a bit and definitely making gains from their help. I have been working at it for awhile and wasn't seeing anything, then I started doing this forum, journaling, eating strictly clean, eating more (1600 -1700 cal's a day) and lifting heavier - now things are going really good for me! Sherdi's suggestions are right on the money, so I would eat more and I bet you'll see it really helps!!!! Diet and timing is always the biggest challenge, but once you play around with different things you'll find something that works for you and get used to it. Stop in my journal and some of the other girls to get ideas for meals if you want!


Good luck! Congrats on deciding to do this and I'll be interested to read more of your journal!!! And can't wait to see pics!

[worknprogress]

Originally Posted by sherdi

I am also hypoglycaemic and I can tell you, you are not eating enough and not eating enough good fat and good complex carbs to stabilise your blood sugar. Get rid of the protein bars and eat a healthy meal with protein/carbs/fat and you will feel better!

Thank you sherdi for your help, i will take all your suggestions! I need tons of help and structure. I would love to eat the same meals, everyday, that would simplify my life, i just want to know good ones to eat! I try not to eat the detour bars much, just when i dont pack a lunch for work, and im stranded!
I do feel better when i eat REAL food!

Today ive eaten,
6am 1/4 cup oats ---i will up them tomorrow, i just got your thread : )
1/4 scoop protein powder
4 egg whites
1 slice fat free cheese
9am 1 cup cottage cheese salad (with pineapple, jello powder)
12noon detour bar and apple
plan on 6pm 5 egg whites
2 slices fat free cheese
1/2cup oats
1/4 scoop protein powder
WALNUTS : ) thanx to your advice!
I will work out around 430pm.
Today is chest
assisted dips
60lbx24
50lbtill failure
Pec dec
50lbx24
60lbx24
70bl till failure
Incline bench press
12blx 24
15.5lb x till failure

Today is only 30 min cardio. I changed my roultine to
Mon 60 min and arms
Tues 30 min and legs
Wed 60 min and back
Thur 30 min and chest
Friday 60 min and shoulders
Sat 60min cardio only
Sun 60min cardio only
What do you guys think of my cardio? Is it too much or not enough? Im a bit frustrated, i weighed myself this morn, and i weighed 137, (i know i should not care! ) But my upper abs and sides are much leaner than a month ago at 135.
Im scheduling another bf % check for 2 weeks or so from now.
Time to get back to work! Have a great day!

[worknprogress]

[QUOTE=Back2zero]Hi and welcome! We have similar stats (bf and height) so I'm looking forward to reading more of your journal!

Hi! i look forward to reading yours also!
Have a good day!

[worknprogress]

[I would eat more and I bet you'll see it really helps!!!! Diet and timing is always the biggest challenge, but once you play around with different things you'll find something that works for you and get used to it.
mcj~ hello!
I know im going to up my calories, i just freak out! I was scared i would gain fat, but now, learning more, i know i just eat clean and it will be all good

[worknprogress]

Okay, let it be known~~ i havent yet mastered typing or using this site! i apologize in advance fory typing errors and other silly mishaps : )

[sherdi]

Originally Posted by Worknprogress

What do you guys think of my cardio?

I think you are doing too much. Firstly, you need at least 1 day per week where you don't do anything, which means no weights or cardio. Alot of us pick a weekend (either sat or sun) for our rest day. Secondly, What type of cardio are you doing? I would suggest you incorporate some HIIT training (max of 20mins per session) into your week (but only doing it 2 times per week max as it is very tiring). Do a search on it, there is a lot of info on it. Then I would suggest you do another 2-3 moderate intensity cardio workouts max. with no longer than 45mins. This could be a fast walk on the treadmill, a slow jog, or something along those lines.

I have a question too about your sets/reps. Why are you doing sets that have 24reps in them? Has someone, like a trainer told you to do this? I would suggest that you do a max of 12 reps per set with 3-4 sets. I would be inclined to change this. If you want to lift heavier (which alot of people do here), I would sugges you do 3-4 sets of somewhere in the 6-12 range. If you have been told by someone to do such high reps, please ignore my ideas!

Hope these suggestions help!

[worknprogress]

Originally Posted by sherdi

I think you are doing too much. Firstly, you need at least 1 day per week where you don't do anything, which means no weights or cardio. Alot of us pick a weekend (either sat or sun) for our rest day. Secondly, What type of cardio are you doing? I would suggest you incorporate some HIIT training (max of 20mins per session) into your week (but only doing it 2 times per week max as it is very tiring). Do a search on it, there is a lot of info on it. Then I would suggest you do another 2-3 moderate intensity cardio workouts max. with no longer than 45mins. This could be a fast walk on the treadmill, a slow jog, or something along those lines.

I have a question too about your sets/reps. Why are you doing sets that have 24reps in them? Has someone, like a trainer told you to do this? I would suggest that you do a max of 12 reps per set with 3-4 sets. I would be inclined to change this. If you want to lift heavier (which alot of people do here), I would sugges you do 3-4 sets of somewhere in the 6-12 range. If you have been told by someone to do such high reps, please ignore my ideas!

Hope these suggestions help!

Hello, I am doing a mix of cardio, between the treadmill at 11%incline at 4.0mph, the bike at varing resistance, 6-13 level, stairmaster at 10 out of 15level, and ellipitical machines also. I never stay on one particular machine for an hour, i get blisters if i do that : (
About my reps, im sorry i should have been more specific, i dont do 24 reps, i do two sets of 12. Usually with my work sets i do 12,10,then 6 or 8. My warmups are two sets of 12.
I will make a rest day. Maybe on saturday. I have done that before, but when saturday comes, I just go ahead and go anyway bc im bored! Its either go workout, or go spend all the money i made that week!!!!
Thanx for your advice! Have a great day

[worknprogress]

Todays diet~

530am 1/2 cup oatmeal, 1/2 scoop protein powder, 5 egg whites, 2 slices
fat free cheese
5 walnuts
900am 1 cup cottage cheese with pineapple, SF jello powder

1200 salad with 6oz chicken breast, FF dressing
5 walnuts

200pm Matrix lean shake (20g protien & carbs) Sip on til i workout at 4pm

After workout,
600pm 5 egg whites, 2lices fat free cheese, 1/3cup oats, 1/2apple, 1/2
scoop protein powder

800pm protein shake with 4oz skim milk
nuts

WORKOUT TODAY

Shoulders

Front lateral Raise
10lb 2 sets 12
12.5lb 2 sets 12
15.5lb till failure

Side lateral raise
10lb 2 sets 12
12.5lb 2 sets 12
15.5lb til failure
What else can i do for shoulders?
Cardio~
60min mixed machines

Today i am verrrrrry tired i got up at 430 to leave for work early bc of mas snow last night! My car was like a traveling iglu on the highway! I havent bought a scrapper yet!!! I cleaned it off with a adidas sandal!! Have a great day everyone!

[mcj]

Hey girlie! Meals looked good today! Do you have your totals...your calories should be up a bit..right? One thing...could you replace your 8pm shake with some cottage cheese for slow digesting protein? That is what is best before bed and with the nuts that meal will be perfect!

Shoulder WO suggestions - I get a great shoulder work out in where my shoulders burn burn burn!!
-Seated DB Shoulder Press
-Bent Over DB Rear Delt Raise
-One Arm DB Side Laterals and then I throw in a few Front DB Raises when I think I can do no more!

There are tons of other exercises..those are what I am doing now. Go to the Exercise link on BB.com and click on shoulders. It will give you pics and info!

Enjoy your weekend..and take a day off!!!!!!

[worknprogress]

mcj,
Thanx for the tips! I will do the cottage cheese tonight instead of a shake for sure. My next shoulder day is next week and i will do those exercise too. I did chest the day before shoulders, and i was a MESS! I could bairly do my sets bc they were sore (somehow) from chest, dips maybe? Not sure. But im thinking of rearranging my days. So, today was going to be my day off, but ive already been to the gym......cardio only : ) I'll make it monday.
Todays Diet~
cardio on empty stomach at 9am
1230p chicken breast with salad at fam. reniun
330pm nuts 4oz skimmilk, scoop protein powder
Going back for some cardio, they have Mr and Mrs Smith on at they cardio theater at my gym..........and im bored!!!
600pm 4egg whites, 2 slices ff cheese
1/3cup oatmeal with splenda, 1/2scoop protein powder
9pm cottage cheese with nuts

I hope everyones having a great weekend!

[sherdi]

Hi! Other good exercises for your shoulders are BB military press, BB upright rows, both of those are good compound movements!

Just watch all that cardio, 2 x sessions in one day is alot!

Your calories are looking pretty low today as well, why not add in a bit of fruit to get the #s up there a bit more? More veggies would be good too!

Hope you have a good weekend!

[worknprogress]

Hi sherdi! Yea, im feeling a bit hungry today, i had a late start on meals bc of the reniun thing, i will grab a apple on the way out shopping later. Good idea : )
Those exercises sound great! My shoulders will be buff in no time : )

[mcj]

Phew..cardio twice in a day! I'm glad you liked my ideas!! YES Dips KILL the shoulders. I find that my shoulders are sore after i do them too. So that was probably it. Great WO's though! Hope you enjoy the rest of your weekend!!!

[KiwiNovice]

Hi WorknProgress ... Wow you Woman are a little dynamo. You must be looking sharp with everything your doing and pretty lean too. 14.4% bodyfat ... very impressive .

Good luck to you on achieving your goals

[egoatdoor]

Originally Posted by worknprogress

Today is back, i dont really have alot of exercises for it, if anyone has any suggestions, i would love them, i do stiff legged dead lifts on leg day.


Back day

Bent over Rows
20lbx24 2 sets
25lbx24 2 sets
30lbx16 2 sets

Lat pulldown
65lbx24 2 sets
75lbx16 2 sets

Reverse Pec Deck machine
30lbx 24 2 sets
40lbx12 2 sets

Some other good back exercises are regular deadlifts( not stiff legged, which is a ham and glute exercise), seated cable rows, T Bar Rows( if your gym has this, it is a good substitute occasionally for the bent rows) and chin ups. Women often have difficulty doing chins unassisted, so start on an assisted chin machine, build your strength and then try them unassisted.

The reverse pec deck is really not for the back. Its rear delts.

The bent rows you are doing: are these dumbbells or barbell weights?

14% body fat. That's pretty darn good. I have friends who would kill for that.

[worknprogress]

Originally Posted by mcj

Phew..cardio twice in a day! I'm glad you liked my ideas!! YES Dips KILL the shoulders. I find that my shoulders are sore after i do them too. So that was probably it. Great WO's though! Hope you enjoy the rest of your weekend!!!

I think i should switch up my routine, im currently doing
arms
legs
chest
back
shoulders, any ideas? Since i do dips for chest, my shoulders are WAY TOO wrecked to do anything great for my next workout.

[worknprogress]

Originally Posted by KiwiNovice

Hi WorknProgress ... Wow you Woman are a little dynamo. You must be looking sharp with everything your doing and pretty lean too. 14.4% bodyfat ... very impressive .

Good luck to you on achieving your goals

Thank you : ) Your sweet. Have a good day

[worknprogress]

Originally Posted by egoatdoor

Some other good back exercises are regular deadlifts( not stiff legged, which is a ham and glute exercise), seated cable rows, T Bar Rows( if your gym has this, it is a good substitute occasionally for the bent rows) and chin ups. Women often have difficulty doing chins unassisted, so start on an assisted chin machine, build your strength and then try them unassisted.

The reverse pec deck is really not for the back. Its rear delts.

The bent rows you are doing: are these dumbbells or barbell weights?

14% body fat. That's pretty darn good. I have friends who would kill for that.

HI there~
I had no idea the reverse pec deck machine worked my rear delts....thanx
The bent over rows are with up to 30lb DB. It seems to realllllly work my entire back, im extremely sore the next couple days.Thank you very much for the compliment on my BF. Im going to get it checked here soon again, its been over a month. I will post the new one, hopefully it went down a tad.Have a great day!