Stacey's Journal

[staceyr]

Here's how I did today.
meal 1: Egg
Fiber One Cereal w/ milk

Meal 2: Tuna w/ 1 T. mayo
Whole grain tortilla
baby carrots

Meal 3: Protein delite

Meal 4: Chili
Cucumbers

Meal 5: 1 T. peanut butter
2 slices wheat bread

10 glasses of water

30 min. cardio w/ crunch tape
ab workout

After figuring up how many cal, fat, protein, carbs etc. I was at at the end of the day at 8:30 p.m. I realized I only had like 860 calories, and 20 fat, so that's when I had meal 5. Not really sure when to cut off eating before bedtime. So I went ahead and had meal 5. Then I had a total of 1020 calories, 25 fat, 126 carbs, 32 sugars, 29 fibers and 78 proteins. However, I'm trying to up my protein and lower my carbs and had already been up on carbs and still haven't met my protein goal. So tomorrow going to try better at getting in my 6 meals and eat more proteins and less carbs. Gym day tomorrow!!

[gymratluke]

Girl, you really need to eat more then a 1000 cals a day...



What are your goals here???

[staceyr]

Well, after counting my calories last night I realized I had atleast 600 more to go to meet my calorie intake my goal is around 1460 calories, 40 fat, 122 protein, 100 or so carbs although they've been higher. I'm glad that I started counting, cuz I was surprised that I hadn't met it. So I'm trying to do better and so far today I'm at almost 850 cal. so I'm sure w/ 3 more meals left I'll meet it.
I am watching it more closely throughout the day so that I'm not surprised at night that I didn't meat it. I know only 1000 isn't going to get me anywhere.
Are my calorie, fat, carb etc. goals to low or do you think they're fine? And what about carbs?

[W8isGR8]

What are you trying to accomplish?

[gymratluke]

Originally Posted by W8isGR8

What are you trying to accomplish?

Yeah ^^^ That will help determine how much you REALLY need to eat.

[staceyr]

Originally Posted by W8isGR8

What are you trying to accomplish?

I'm trying to transform my body. I'd like to lower my bf% and become lean and toned.
Yes, I'd appreciate any suggestions! Thanks

[gymratluke]

Are you happy with your LBM (lean body mass)??? Cause if not, adding some muscle first would be a wise idea. If you are just looking to lose a little fat things will be much different.

[W8isGR8]

Originally Posted by staceyr

I'm trying to transform my body. I'd like to lower my bf% and become lean and toned.
Yes, I'd appreciate any suggestions! Thanks

Looking at your pics, you're already in good shape. I'd keep the protein and good fats high, keep the carbs moderate, and work on hitting the weights. What type of cardio are you doing? What's your weight training look like?

[staceyr]

Hey, thanks! No, I'm not 100% happy w/ my LBM. I'm trying to start adding in more weight lifting. I know that was a large part of my problem w/ doing cardo to lose fat hardly any weights and wasn't getting any where. I was doing weights, just not enough to achieve this goal.

Just started critiquing everthing from diet to workout yesterday. And just joined this as well. I've pretty much always watched what I eat and worked out all my life, although never have got where I want to be. Probably cuz hardly any weights were involved and was eating differently. Now have decided to get there!!! So hear I am, I've joined this to get ideas from others and to learn.

Thanks again.

[gymratluke]

I agree with W8, keep the protein and good fats high. Stay low carb, but you can eat all the veggies you want. Hit the weights atleast 3x per week. Keep the cardio moderate and try to do it on your off days from lifting or a good 8 hours away from lifting time. If thats not possible then just do low intensity cardio right after you lift. Is today the first lifitng session??? Cant wait to see what you got!

[staceyr]

Originally Posted by W8isGR8

Looking at your pics, you're already in good shape. I'd keep the protein and good fats high, keep the carbs moderate, and work on hitting the weights. What type of cardio are you doing? What's your weight training look like?

Thanks!!! Not completly happy, but I'll get there! For cardio, I've been running 2-4 miles 3-4 times/ week was doing better than that, but I've slacked. Sometimes doing HIIT. For weights, I'm creating a new plan for that too. Involving much more weights than before.

[W8isGR8]

Originally Posted by staceyr

Hey, thanks! No, I'm not 100% happy w/ my LBM. I'm trying to start adding in more weight lifting. I know that was a large part of my problem w/ doing cardo to lose fat hardly any weights and wasn't getting any where. I was doing weights, just not enough to achieve this goal.

Just started critiquing everthing from diet to workout yesterday. And just joined this as well. I've pretty much always watched what I eat and worked out all my life, although never have got where I want to be. Probably cuz hardly any weights were involved and was eating differently. Now have decided to get there!!! So hear I am, I've joined this to get ideas from others and to learn.

Thanks again.

Yeah, you need to make weight lifting the core of your workouts.

[staceyr]

Originally Posted by gymratluke

I agree with W8, keep the protein and good fats high. Stay low carb, but you can eat all the veggies you want. Hit the weights atleast 3x per week. Keep the cardio moderate and try to do it on your off days from lifting or a good 8 hours away from lifting time. If thats not possible then just do low intensity cardio right after you lift. Is today the first lifitng session??? Cant wait to see what you got!

Thanks you guys!! Yes, today is the first lifting session! Well, I've been lifting, but not that hard. It'll be much better today!!

[gymratluke]

Originally Posted by W8isGR8

Yeah, you need to make weight lifting the core of your workouts.

I agree! And keep that water intake high! I think you should drink atleast a gallon of watter a day.

[MisterWeak]

Originally Posted by W8isGR8

Yeah, you need to make weight lifting the core of your workouts.

^^^^^^^^
I think so many women screw this up! They spend far to much time doing tons of cardio and never enough time actually lifting weights.

[W8isGR8]

Originally Posted by staceyr

Thanks you guys!! Yes, today is the first lifting session! Well, I've been lifting, but not that hard. It'll be much better today!!

You have to realize that you have to train hard and heavy. You can't take it easy on the weights. And you have to know that no matter what you do, you wont look like a man

[staceyr]

Okay, today's diet was a little better then yesterday.
1179 cal
44 fat
84 carbs
108 Protein

meal 1: protein delight
meal 2: orange
few bites of cereal
meal 3: 1/2 chicken breast skinless, boneless
brocolli
cheesy beef pocket
meal 4: protein delight
meal 5: 1/2 chicken breast
carrots
1 slice whole wheat bread
1/2 T. peanut butter
10 glasses of water
1 glass of green tea

Workout:
22 min. HIIT cardio

today was triceps, biceps and shoulders day:

Tricep Extension:
2x10 20's
1x10 15's

Bicep Curl:
2x10 40's
1x10 30's

Seated Supinated curls DB:
3x10 8's

Tricep Kickbacks DB:
3x12 8's

Shoulder Press:
2x12 40's
1x10 30's

Lateral Raises DB:
2x10 10's
1x10 8's

Candlestick Front Raises DB:
3x10 8's

I have lots to improve on the weights. Weak on the arms.

[gymratluke]

Originally Posted by staceyr

Okay, today's diet was a little better then yesterday.
1179 cal
44 fat
84 carbs
108 Protein

meal 1: protein delight
meal 2: orange
few bites of cereal
meal 3: 1/2 chicken breast skinless, boneless
brocolli
cheesy beef pocket
meal 4: protein delight
meal 5: 1/2 chicken breast
carrots
1 slice whole wheat bread
1/2 T. peanut butter
10 glasses of water
1 glass of green tea

Workout:
22 min. HIIT cardio

today was triceps, biceps and shoulders day:

Tricep Extension:
2x10 20's
1x10 15's

Bicep Curl:
2x10 40's
1x10 30's

Seated Supinated curls DB:
3x10 8's

Tricep Kickbacks DB:
3x12 8's

Shoulder Press:
2x12 40's
1x10 30's

Lateral Raises DB:
2x10 10's
1x10 8's

Candlestick Front Raises DB:
3x10 8's

I have lots to improve on the weights. Weak on the arms.

Not bad!

Things I would change-
Get a little more protein
Drink a few more glasses of water
Cardio after instead of before your lifting
Do Shoulders before arms

[staceyr]

Originally Posted by gymratluke

Not bad!

Things I would change-
Get a little more protein
Drink a few more glasses of water
Cardio after instead of before your lifting
Do Shoulders before arms

Thanks so much!!

[W8isGR8]

Maybe you should incorporate more compound movements.

[spirit3530]

Originally Posted by W8isGR8

Maybe you should incorporate more compound movements.

Bump to that...

[gymratluke]

Originally Posted by spirit3530

Bump to that...

x3

[staceyr]

1-3-07 Here's how I did today.

1445 cal
42 fat
135 carbs
126 protein

meal 1: 2 eggs
1/2 pc. whole wheat bread w/ 1/2 T. peanut butter

meal 2: protein delight
string cheese

meal 3: whole grain tortilla
1/2 skinless chicken breast broiled
1/2 cup peas

meal 4: protein delight
string cheese

meal 5: whole grain tortilla
1 can. tuna w/ 1 T. light mayo
1/2 cup brocolli

meal 6: 2 snack packs hunts fat free vanilla pudding

11 glasses of water

cardio day:
10 min. lateral thigh trainer
ran 30 min.

Tomorrow is my favorite day!!! Lower body!!!

[gymratluke]

Thats a little Better!!! I want to see some SQUATS tomorrow!!!

[staceyr]

1-4-07 Here's how I did today.

cal-1263
fat-24
carbs-158
protein-103

12 waters

meal 1: 1 piece whole wheat bread
1/2 T. peanut butter

meal 2: 1 cup frosted mini spooners cereal

meal 3: 1 can tuna w/ 1 T. mayo
2 slices whole wheat bread
1/2 cup peas

meal 4: protein delight
hunts fat free vanilla snack pack

meal 5: 1 skinless chicken breast
1/2 T. peanut butter
few bits of an apple

meal 6: hunts fat free vanilla snack pack
1 graham cracker

15 min. elliptical
12 min. run 6mph-8mph

Seated Leg Ext. 3x12 60's
Seated Leg Curl 3x12 70's
Standing calf raises 3x15 20's
Walking Lunges 3x15 20's
Horizontal Leg Press 3x15 160's
Horizontal calf 3x20 160's

As for my eating today, I should of stayed away from the fat free vanilla pudding and the frosted mini spooners cereal. They have way to much carbs and sugars. Obviously I was craving some sugar though, and they were the closest sweat things I had in hand that wasn't too bad. I could of done better on my protein too. I'll do better tomorrow!

[W8isGR8]

No squats!!!!!????

[staceyr]

Originally Posted by W8isGR8

No squats!!!!!????

Uhhh, I guess not I love doing squats too!! I'll have to get them in next time.

[gymratluke]

Originally Posted by W8isGR8

No squats!!!!!????

Hey, gotta give her props though...She did do lunges...and even I wont do those!!!!

Originally Posted by staceyr

Uhhh, I guess not I love doing squats too!! I'll have to get them in next time.

Yeah, you totally should! Also, I am glad to see the water intake slowly slowly creeping up Oh and what are those protein delights???

[staceyr]

Originally Posted by gymratluke

Hey, gotta give her props though...She did do lunges...and even I wont do those!!!!



Yeah, you totally should! Also, I am glad to see the water intake slowly slowly creeping up Oh and what are those protein delights???

Protein Delight is just a protein drink w/ 20 g. protein and 6 carbs, kinda like whey. Have a good day!!

[staceyr]

Well, I thought I did good today other than my sweet craving. However, my cal etc. didn't amount to crap. Sooo, I need to pay more attention to it and I ate 4 times today instead of 6. Just didn't have time to stop and get something to eat. I know, poor excuses. That's what my protein shake is suppose to be for. But I did up my water!!!

cal-916
fat-40
carbs-87
protein-55

water---14 woo hoo!

meal 1: protein delight
meal 2: 1/2 piece chicken breast skinless
1/4 cup pecans
meal 3: smart ones lasagna w/ meat sauce
meal 4: 2 rice krispy peanut butter treats

Today was only cardio and I ran for 30 minutes and did some abs. Tomorrow is back, shoulders and abs day!!!