fmr_trackstar's journal...JLO w/ muscles!!!!

fmr_trackstar · 01-04-2007, 11:20 AM

Hello everyone,
Former trackstar here, and Ive decided to start journaling for accountability reasons. My goal is to loose fat while maintain/ build muscle. However I MUST keep some junk in the trunk! Think JLO when she had the awesome abs + more muscle. Not sure how am going to do that, but we will see what happens.

Who is former trackstar? Well there has been some confusion fm the avatar but I am a FEMALE, who graduated in May 06 from a D1 college and competed in intercollegiate track and field. My events were the 100 and 200m dash. After graduation I started law school part time and work full time as an engr. So let just say, I don’t have much time to spare. B/c of law school , work I of course slacked on exercise and health food = weight gain = no more trackbody

.

Well this semester I have made NO EXCUSES…I WILL achieve my fitness goals, and succeed in school and work.

Ok…now to business..
Stats: 22yrs, 145lbs, 5' 2, 27%bf – (bf goal 18-19%)
Lifting max: 250lbs squat, 140 powerclean, 150 bench (its been a yr since I have tested my max so they may be a bit off)

A am not sure on my calorie/ macro nutrition should be, can someone help me out with this?

1/3/07
1- omelet w bell peppers and omelet
2- ½ cup of oatmeal
3- boca burger w/ 2 slices of whole grain bread, ketchup, orange, snow peas, (fish oils, multivitamin)
4- PB on 1 slice of bread, diet green tea , apple (preworkout)
(30 min on elliptical- moderate intensity, w/ gatorade)
5- 1 catfish filet, 1 cup of clam chowder soup , 8 saltine crackers(I know bad)
fish oil pills
500mg of Vitamin C just before bed

Macros (approx, Im still new to this):
1595 cal 33% fat, 40% carb 27% protein  - didn’t realize I was so low in protein, grr…

trickeka · 01-04-2007, 09:36 PM

Good luck with your goals. You will find lots of people here to support you.

fmr_trackstar · 01-05-2007, 04:09 PM

Yesterday (1/4) I didnt do a very good job tracking what I ate, BAD ME! I did a quick workout yesterday the weights were off b/c its been forever since Ive done some of these, hence the large jump in lbs.

Hip adduction 3x 12 (65,70,70) #
Hip abduction 3x12 (70,80,80)
Lat pulldown 3x6 (45,75,90)
sitted calf raises 3x12 (50,50,50)
but blasters (40,40,48)
precher curls (30,40,40)
Abs

Thanks Trickeka...I hope ppl start posting soon for some reason some ppl's journal grabs folks attention others dont.

twinnett · 01-05-2007, 05:13 PM

Hi!! Welcome to journaling! 150# bench??? Wow!!! I'm sure you'll reach your goals soon with your great attitude!

Mango · 01-05-2007, 05:26 PM

Whoa, I like your story!! I can't believe you're 22 and in law school. That's nuts!! Congrats!! Look at those maxes, too. That's just amazing.

Er, you probably already know that you can't have your protein so low!! The very minimum you should get is your body weight in protein. Don't worry about the saltine crackers. There are better sources of carbs, but it's not like you're not going to lose body fat cause you ate a few.

I can't wait to see some compound movements in your workout!!

twinnett · 01-05-2007, 05:53 PM

Yep...just make those meals balanced..add some protein to your oatmeal..also looking forward to compound lifts!!

fmr_trackstar · 01-05-2007, 08:45 PM

Thanks guys. Yea sometimes I cant believe Im in law school either its a dream come true!!!! Ive wanted to be a lawyer since a lil kid.

Here is my macros for the day: 1325
Fat: 31 280 23%
Sat: 5 43 3%
Poly: 5 41 3%
Mono: 5 47 4%
Carbs: 174 600 48%
Fiber: 24 0 0%
Protein: 90 359 29%

Better but still needs more protein. How are my fats? A lot of it comes from fish oil pills. No workout today b/c still DOM and wanted to save legs for hardcore weights tommorrow....

Tommorrow is a cheat meal maybe day b/c Im going to a wedding. Im gonna try to behave but I lovvvve cake...but Im make a deal, the more I cheat the more cardio Im gonna make myself do. (I can see me doing 300m repeats now.)

twinnett · 01-05-2007, 08:48 PM

Calories LOW!!!!!!!!!!! Eat protein!!!!!

fmr_trackstar · 01-05-2007, 09:04 PM

Quote:

Originally Posted by twinnett

Calories LOW!!!!!!!!!!! Eat protein!!!!!

Yeah i know the cals are low today ! I dont know what my deal is w protein, I thinks its b/c track is carb, carb, carb. And think I have upped my protein by like 40%...sad I know.

fmr_trackstar · 01-08-2007, 11:29 AM

So 1/6 (Sat) was my friends wedding and ended up being an entire cheat DAY! So I decided to up the cardio for the day, though I didnt do as much as I hoped. I did a dynamic jog on the tredmil (3min at 5, 45sec @ 9, 2 min at 5 30sec @ 9, 2 min at 5 15sec @ 9; 1min at 5, 30 sec at 9.2, 1 min 15sec at 9.2 and 1 min 15sec at9.8)

Then later I did pilates and played 1 pick up game of basketball (I wanted to play longer but the line was too long grrr.)

My protein is getting much better YAHHHH I thought I was gonna have way too many calories b/c I ate nachos (clean of course) for dinner but it turned out good. Macros:
Total: 1517 cal
Fat: 35g 311 21%
Sat: 4 g 38 3%
Poly: 4 g 39 3%
Mono: 5 g 45 3%
Carbs: 170 g 640 43%
Fiber: 10g 0 0%
Protein: 131 g 522 35%

fmr_trackstar · 01-08-2007, 11:34 AM

Today is lifting day..Im going to gym straight after work. Im excited b/c my University's gym is FINALLY open after the holidays. Here is the plan:
3 x 6reps
Squat (170, 170, 170 )
Bench press (60,75,95)
Bulgarian lunges (30,30)
shoulder iso (50,50,50)
Romainian deadlifts (135,145,145)
Tricep pushdown (35,35,35)
hack squats (135,145,145)
Cleans (85,95,95) WOW got lots of work to do here.

Outlifting the boys...I love it when I am squating or deadlifting more then guys!!! It happened today, some guys took my platform when I got some water so we had to share. I was like..."I need more weight than that"

Question: How do I make my arms smaller? Naturally I have big arms and I want to make them smaller..suggestions?

hurdlegirl · 01-09-2007, 08:29 AM

You're journals are interesting to read, and MUCH respect for the law school/full time engineer thing. You said something about making your arms smaller...I'd suggest you decrease the weight & increase the reps you're doing on your upper body exercises and pretty much eliminate any kind of bicep curl or heavy tricep work from your program. And when you do curls make sure you're going thru the full range of motion.
Sounds like you've gotten a lot of feedback on the diet portion so i won't go into that, especially since I'm not doing any better (or even as well) that you.
I know time is a huge factor for you and you like to lift, but if you can you may need to dedicate more of your time to cardio, especially if after a few weeks you're not seeing the results you want.

Anyhow, good luck...i'll be reading

Fellow former trackstar

irish0418 · 01-09-2007, 10:33 AM

Just popped in! good luck to you!

fmr_trackstar · 01-10-2007, 08:05 AM

Thanks Irish.
Hurdlegirl- Thanks for the advice I will def try it out once I am done w/ this phase of my workout. I am gonna try to up my cardio also, but yes time is a factor and school starts back next week. Mock trial practice starts today and Im already struggling to squeeze a workouts in. Not to mention I didnt cook last night so it looks like dinner will be Subway.

fmr_trackstar · 01-10-2007, 08:06 AM

Total: 1318
Fat: 20 183 15%
Sat: 5 41 3%
Poly: 7 60 5%
Mono: 3 30 3%
Carbs: 160 508 43%
Fiber: 33 0 0%
Protein: 123 492 42%

Workout: 1.5 hrs of pickup basketball at moderate intensity. MAN I SUX. I haven’t played in awhile and I was like 1/15 in shots. GRRR. Well at least it was a decent cardio workout. Since I played until the gym closed (lol) no abs.

Cals low yesterday b/c I only ate 3 times last night. I also took a nap and it threw me off, bad idea!!!! I actually think I am doing something incorrectly with my calorie tracking b/c it doesn’t feel like I am eating so little…Maybe I will start posting actual meals so ppl can give comments to see if the macros seem accurate or not.

On other news, Im getting excited b/c my best friend is coming to town to visit tomorrow!!! I just hope he is willing to skip the going out to eat everyday, Im sure he will if I offer to cook.

Paichka · 01-10-2007, 08:54 AM

Good luck! I'm subscribed!

Great attitude and lots of good energy -- I look forward to seeing your progress!

fmr_trackstar · 01-11-2007, 07:41 AM

grams cals %total
Total: 1588
Fat: 25 223 15%
Sat: 5 49 3%
Poly: 5 46 3%
Mono: 5 41 3%
Carbs: 208 739 48%
Fiber: 23 0 0%
Protein: 142 569 37%
I ate a lot of protein yesterday…142g …YAH I think that’s the most protein Ive eaten in a long time. I finished my workout quickly b/c I got to the gym late and only had an hr.
3x (6-8)
Hip adductor (65,65,65)
Hip Abductor (60,60,60)
Lat pull down (80,80,80)
Butt blaster (3x12)
Preacher curl (40,50*way too heavy , 40)
Abs

LOL- speaking of abs I saw this guy on a stabilizer ball who was doing “abs.” But he didn’t move more than ½ inch the whole time. He just kept moving back and forth every so slightly for like 10 mins. I couldn’t help giggle, I know its mean b/c he was trying to improve himself but it still was funny.

fmr_trackstar · 01-11-2007, 07:44 AM

I was so proud of myself I went to Subway yesterday and their choc chip cookies are one of my favorite. I mean I would get Subway choc chip cookies almost EVERYDAY b/c there is one inside the Law Center. Well, yesterday I didn’t get one!!!! That’s a big deal for me.

Not sure how I feel about my progress. I definitely can see a difference and Im not really freaking about the scale not moving much b/c I am lifting heavy. But I loose weight/tone pretty quickly usually w/I 2 wks of workouting I can see major changes. Its not that I haven’t noticed much change its just its taking a lil longer than Im use to. Maybe its cuz Im not doing as much cardio as I usually do.

So yesterday I decided to measure around my stomach and see if there was there a difference. MAN I didn’t measure the exact difference but it was at least 2 inches!!! Then I got super excited and try to see if I could fit in my “skinny jeans” yet. Well I could get them on but that was about it. Lol but that’s still an improvement a mth ago I couldn’t even get the jeans I wore 6mths ago above my thighs. I also measured my left bicep (while flexing) and it was 13 inches.

So Im progressing...but still much to go. If I can find time to up the cardio I should be blazin'

WannaBeModel · 01-11-2007, 04:22 PM

*waves*

Hey! Another Houston girl!

Welcome and good luck with your goals. There are tons of women here full of information.

I'll be following. I have a feeling this is going to be an awesome transformation.

twinnett · 01-11-2007, 04:24 PM

Hi!! Congrats on the cookies!! I love their M and M ones....SOOOO good!!!

fmr_trackstar · 01-14-2007, 11:25 AM

So the best friend is in town (he leaves today) so this weekend was pretty bad as far as eating. I had 3 cheat meals (1 each day ) which included pizza, fried crab watons, mexican food. Though we did lift Friday pretty heavy legs.

I also went drinking last night (Im not a big drinker) and I feel like crap (not b/c Im hungover) just b/c I feel gross after a night of drinking. Good thing I dont drink much. But it was worth it!

So today and tommorrow are the last day of freedom, school starts Tuesday. Reality is starting to set in that I will be back to being extremely busy shortly which usually when I eat my worse. But w/ effective meal planning hopeful I can stay on track. But Im sure I will be eating lots of Subway.

fmr_trackstar · 01-14-2007, 11:34 AM

Late post... I lost my wrist straps so I couldnt DL as heavy as I wanted

and I just brought those things.
Squats (170, 175, 180)
Bench (70, 80, 95)
bulgarian lunges (30, 30, 30)
Romainian deadlift (135,135,135) I wanted to get upto 150
Tricep pushdowns (36,45,45)
Sumo squats (40,50,70)

I may have to change my workouts to fit my schedule better, so I may need your guys' help.

sunny17 · 01-14-2007, 12:10 PM

When it comes to the diet it can make or break you. Make sure you eat enough calories so that your body does not slow its metabolism down to compensate for the "famine" it thinks its going through when you are restricting your calories. A good rule of thumb is to never eat below your current body weight x 12. And never drop below 1200 cals in a day. That way your body will turn to the fat instead of its muscle for fuel. If your body thinks its starving, it will slow down and preserve every little gram of fat it can to keep your organs insulated (thanks alot Mother Nature!) You should not lose more than 1.5 lbs a week to keep the most lean mass as possible, also a body with more muscle looks better than one that is thin but lacks definition (nobody likes a stick!) As long as you eat enough and work those glutes (lots of squats and lunges!) you will keep the JLo butt and lose the fat! Also, make sure you are eating at least 1 gram of protein for every lb of body weight, it will help with not losing your muscle. Keep up the hard work girl, you will get it back in no time, the body is very resiliant!

WannaBeModel · 01-14-2007, 12:24 PM

Sunny is right. I know it can suck, but cooking freezing meals is a good idea. Or cooking up a bunch of chicken/beef/turkey and cutting up veggies is also good. I rarely cook during the week with the exception of breakfast. Other than that, my cooking is done on the weekend.

It can be done!

fmr_trackstar · 01-14-2007, 02:43 PM

Thx guys for comments. Do you guys plan the meals and calculate the calories when planning? Im pretty good w the meal planning thing but then when I calulate macros (after I eat) Im usually suprised.

sunny17 · 01-15-2007, 01:10 PM

I tend to eat from the same 15 or 20 foods or so, just mixing them up so I dont get to bored. So one you log a food the first time you already have it in your journal to refer back to. It makes it alot simpler when it comes to planning things out. I also like throw a whole box of turkey burgers on the George Foreman and put them all in a freezer bag, then write my macros on the bag with a permenant marker. Same thing with chicken, protein pancakes, etc... I also take my cereal and portion CORRECT servings into snack baggies. It saves time when measuring and looking for the numbers. It helps alot if you take one day to sit down and plan out your meals and already have your macros figured out. For one it helps with sticking to a good plan, and two it just saves your sanity!

Simpy · 01-15-2007, 01:27 PM

Quote:

Originally Posted by fmr_trackstar

Thx guys for comments. Do you guys plan the meals and calculate the calories when planning? Im pretty good w the meal planning thing but then when I calulate macros (after I eat) Im usually suprised.

When I first started, I would plan in advance. I've gotten better at knowing what's going on and can usually get my macros even when I don't write it out in advance.

fmr_trackstar · 01-15-2007, 06:57 PM

No lift today b/c of weather. Its suppose to be freezing rain and ppl were driving crazy on my way hm from work so I didnt wanna drive tonight. So I just did 25mins of cardio and abs at my apt's gym. Hopefully I can lift tommorrow.

Thx Sunny and Simpy I guess I will start planning my meals w macros too. I will post today's macros in the morning. And also if work is slow (or if I go at all ) I will also attach my meal plan for the week.

WannaBeModel · 01-15-2007, 09:15 PM

Hopefully tomorrow will be better and you can get to the gym. Good on you for hitting the cardio, though.

Is it cold out there or what!

fmr_trackstar · 01-16-2007, 07:18 AM

grams cals %total
Total: 1796
Fat: 64 578 34%
Sat: 18 163 10%
Poly: 4 36 2%
Mono: 10 94 6%
Carbs: 140 461 27%
Fiber: 25 0 0%
Protein: 165 658 39%
Well I ate more and boy was I stuffed when I went to bed! It’s a few more calories than I wanted, but not too bad. I am aiming for 1670-1716 cals a day lighter on non-lifting days. My weight is about 143ish and my BMR is 1465.05 (1465.05X1.5 -600) so that’s how I came to those two numbers. I am lifting heavy 2x a week and light 1 x a week. I squeeze cardio in when I can (about 2-3 times a week) with at least 1 short intense workout and 1 steady state workout. Once I get my schedule routine down a lil better I am hoping on upping my cardio.

Still in limbo about the weather. They said it was gonna be bad this morning and its not at least in this part of town. So now they are saying its gonna be bad tonight around 6ish which is the time I have class. So if class is cancelled Im prolly just gonna do cardio or something at home tonight again.

Wannabemodel- Its chilli, but I went to college in Iowa so lets just say Im use to it. lol What part of town you in? I live by Reliant. Be safe tonight!