J's Journal to Success

push_it · 03-19-2008, 11:38 AM

I joined bodybuilding.com bodyspace a couple of weeks ago and I thought that I would start a journal in the hopes to keep track of the progress from my "get fit" plan and to get help and opinions in areas that need it.
Heres my story.... I've been going to the gym for about 3 years. When I first started I did a lot of cardio and not much wieght lifting at all. I did lose weight but wanted to gain some muscle. I started lifting and found that I gain muscle quite well. I love the weights and the way I tone, but have found that I am not losing the weight any more.
Right now I am lifting 3 days a week and doing just cardio 2 days a week (no wieghts on these days). This week I have decided to try doing 1/2 hour of cardio on the days I weight train and 1 hour of cardio on the just cardio days. I am hoping that this change will help me lose that extra pudge I want to get rid of.
Here is what my workouts for the week look like:

MONDAY
- Back and Shoulders w/ 30min cardio

TUESDAY
- 1 hour cardio

WEDNESDAY
- Legs w/ 30min cardio

THURSDAY
-1 hour cardio

FRIDAY
- Chest and Arms w/ 30min cardio

SATURDAY and SUNDAY
- rest days

As for nutrition.... I know that I need to shape up. As of yesterday I've started to count my calorie intake. I am hoping that this will stop me from eating the junk and over eating.
This is what yesterday looked like:

Breakfast
- 3/4 cup oatmeal with 1 tsp. splenda brown sugar, 1 banana and 1/4 cup of milk

Snack
- dried dates

Lunch
- spring mix salad with zesty italian dressing, dried cranberries and cashews

Snack at work
- 1/4 cup plain yogurt with strawberries and blackberries

Snack again at home
- Sandwhich
- 1 can tuna, 3 thin slices of fat free ham, 2 fat free cheese slices and
2 peices of organic flax bread

Supper
- 1/2 cup brown rice, 1 chicken breast

Snack before bed
- 1 piece flax taost with 1 tbsp peanut butter

TOTAL CALORIES = 1949.5

Any comments or suggestions would be greatly appreciated!!

vanillabn · 03-19-2008, 11:43 AM

Welcome!! A fellow Canadian, too!

Look forward to following along!

push_it · 03-20-2008, 02:03 PM

So I'm feeling really down today. Not sure why though. Maybe it's because I cheated last night and had some popcorn. I didn't exceed my calorie limit but I ate popcorn. Not much nutritional value there.

Maybe it is because last week when I weighed myself I was 2 pounds less than before but when I weighed myself this week I was right back where I started. Uh.... it feels like I can never win. I know I haven't been at my new plan long (maybe 2 weeks) and I know changes come slow, but I'm just having "one of those days". The kind of day where I avoid mirrors..... which is going to be hard at the gym tonight.

It seems no matter what I am not happy with the way I look. When I start feeling good something will come up that will make me change my mind. Oh well, got to keep with it. Got to believe in myself. Got to push myself and prove that I can do it! I know I can! I want people to see me and realize and admire how hard I'm working. I can get there~

lululemon · 03-20-2008, 02:11 PM

Quote:

Originally Posted by push_it

So I'm feeling really down today. Not sure why though. Maybe it's because I cheated last night and had some popcorn. I didn't exceed my calorie limit but I ate popcorn. Not much nutritional value there.

Maybe it is because last week when I weighed myself I was 2 pounds less than before but when I weighed myself this week I was right back where I started. Uh.... it feels like I can never win. I know I haven't been at my new plan long (maybe 2 weeks) and I know changes come slow, but I'm just having "one of those days". The kind of day where I avoid mirrors..... which is going to be hard at the gym tonight.

It seems no matter what I am not happy with the way I look. When I start feeling good something will come up that will make me change my mind. Oh well, got to keep with it. Got to believe in myself. Got to push myself and prove that I can do it! I know I can! I want people to see me and realize and admire how hard I'm working. I can get there~

Hi!

Just wanted to welcome u to the boards. I'm also Canadian and 5'10 so we have something in common =)

Don't worry about the popcorn. It's actually not a horrible treat as long as u don't load up on butter or salt and pop it yourself. Some of the pre packaged kinds aren't too bad either, just watch out for brands that use hydrogenated oil. Personally, when I feel like I need a treat, I will have some popcorn and I NEVER feel guilty

You have to indulge sometimes...and as long as its not everyday u will still see progress, try not to get discouraged.

BTW your sentiments about how u feel from one day to the next really resonated with me. I often feel like that and when it happens I try to think about my recent accomplishements (ie. losing a few lbs, having a good workout, going for a run, sticking to my diet) and that usually helps me get back into a positive mind set.

I look forward to following along with your journal.

amj0883 · 03-20-2008, 02:20 PM

Hi and welcome!! Don't worry too much about eating popcorn - if you didn't exceed your calories and thats the worst you do - then your doing great

I personally love popcorn as a snack!

I look forward to following along as you reach your goals, but seriously don't worry too much last night, you can't let it get you down! There will be ups and downs, whats important is that you stay focused and never give up..

lululemon · 03-20-2008, 02:26 PM

Oh...one suggestion..I think you could probably use a little more protein in your diet. I try to get protein in with every meal.

Do you know what your macros are (Protein, carbs, fats)?. Just curious =)

Mango · 03-20-2008, 03:02 PM

The last time I ate popcorn, I gained 50 lbs and grew a dick.

I will echo the advice of others and suggest you focus your meals around yummy lean proteins. Try not to focus on the scale....I know it is hard, but, would you prefer to look slimmer and more athletic, or see a lower number??

I'm Canadian, too!! Yay!!

push_it · 03-25-2008, 10:41 AM

Hey everyone - thanks for the help.
I use the air popper for popcorn (dont get the bagged stuff) and put a little canola oil on it instead of butter. I'm feeling better today although the scale was a downer this morning. oh well.... got to let it go and keep at it.
I had a good workout yesterday..... shoulders, back with 30 second rests (instead of the usual 1 minute), and then 30 min cardio. I bought new runners on saturday so I thought I would go for a run on the treadmill for my cardio. I had a 5 minute warmup and then tried doing HIIT for 20min with a 5 min cool down. I think it went well. My low speed was 3.7 and then my high intensity was 7.0. I alternated bewteen these with 1 minute intervals. I'm not a runner at all so I thought it went pretty good for me. I wear a heart rate monitor when I do cardio and my heart rate was in the high 170's when I was in my high intensity minute.

Again... Thanks for the help everyone. I'm looking forward to hearing from all of you again. Hope everyones workouts are going well!!

amj0883 · 03-25-2008, 11:00 AM

Thats how I was doing my HIIT as well!! I wasn't sure if it was correct, but I cannot go any faster than 7, so it has to be enough for right now

It looks like your doing good with the training and cardio - so keep up the good work!

I like to make kettle corn with popcorn!!

Mango · 03-25-2008, 12:29 PM

Why don't you try just weighing yourself once every 2 weeks....the scale varies so much everyday, especially depending on what you ate last night, if you've gone to the bathroom or not, where you are at with your monthlies....do not let that dictate how you feel for the day....

push_it · 03-25-2008, 02:13 PM

That's good to hear that some one else is doing HIIT that way... amj0883. I really wasn't sure where to start and yesterday was my first time trying it with running.
Thanks for the pointer Mango. I think I might try taking some measurements of my body too..... arms, waist, chest ect. I walk by my scale all of the time so it has become a habit to step on it. I know that the number the scale gives doesnt always accurately reflect what's on it. Just the other day a girl at the gym asked if I was training for a competition. It was a neat feeling to know that some one thought that. I dont know what it is about women but I have seen so many more men give eachother complements than women at my gym. Any one else see this?
And I do try to eat lots of lean protein..... I love chicken! Sometimes it is hard to have a good lunch because I dont have a lot of time to make something. I need to start planning ahead and getting things ready the day before.
Thanks again!

Mango · 03-25-2008, 03:03 PM

I rarely receive compliments at my gym, but that might be because I have a "piss off or I'll deman you" look on my face.

But yes, some women are very competitive, and will not assist you in your goals. You just need to ignore the negative, ignore the void [lack of support], and look for the things that ARE supportive. If the men are supportive to each other, they might also be supportive to you [I dislike men with a passion, so, tread carefully....]. Also, know that you'll never meet more supportive girls than here....I learn that time and time again.

And YES!! Taking measurements and piccies is a great way to guage your progress!! I've lost weight weighing myself every single morning, and I've lost weight weighing myself once every 2 months. When I look at the scale, I want to throw up, so it doesn't always work well for me....find what works best for you. Once a week, once every two weeks, etc. But if you do weigh yourself, I recommend doing the measurements right after. Numbers can be misleading; trends seem to be more informative.

amj0883 · 03-25-2008, 03:50 PM

I agree use measurements - I gave up on the scale a long time ago..All it ever did was piss me off...lol

I don't care what the scale says...its the mirror that I try to go by

Females - at least most - are so jealous and hateful that its hard to trust many. I really do not have any female friends and honestly the females on here have been the best support system I could ask for...

Mango · 03-25-2008, 04:33 PM

Quote:

Originally Posted by amj0883

I really do not have any female friends and honestly the females on here have been the best support system I could ask for...

Ah!! I knew there was a reason I like you!!

I have 1 female friend....but even recently, it seems niceties and small talk are the safer subjects!!

push_it · 03-26-2008, 09:22 AM

Haha. I feel the same way you guys do. I kind of also only have 1 female friend.... my co-worker. My other female friends have drifted.
So I took some measurements last night..... well I actually got my boyfriend to. Here is where I stand:
Arms: 13"
Waist: 34" (measured at the belly button)
Hips: 41" (uh!)
Chest: 38"
Quads: 26"
Calves: 16"

Not sure if these measurements are "good". I haven't really looked into it.

I had a good workout yesterday. It was a cardio day. I did 30 min on the elliptical using the hills - interval program at level 10 and then 20 min on the stairmaster again using the hills-interval program at level 10. I also worked in 2 ab exercises with 4 sets each. It blows my mind how far off the calorie counter is on the machines. I use a heart rate monitor and go by that. Usually the machine says I burned a little more than twice as many calories as my heart rate monitor does. Those machines can be so decieving.

Mango · 03-26-2008, 10:01 AM

I think the measurements look good, you've got a great base on you. You're tall....

I'm a shortie next to you....

So your lifting program....from what I saw on your first few posts, you plan to lift a body split 3x a week. If you're going to lift 3x a week, why not do 3 full bodies a week?? That lets your body parts work hard 3 times, and yet it gives them plenty of time to recovery between workouts. And I couldn't tell, oh, fine, I'll admit, I'm too lazy to scroll down, but, are you tailoring nutrition to help your workouts?? You don't really need to eat for cardio, but you do need to make sure you are eating for lifting.

Edit=it so sounds like I know what I'm talking about....I really don't.

push_it · 03-26-2008, 10:51 AM

Yes I am lifting 3 days a week. I work shoulders and back on monday, legs on wednesday and arms and chest friday. I use to do an upper and lower body work out (weight lift twice a week) but found that I can concentrate and push what ever muscle it is that I am working, better by splitting it up. Doing 3 full body workouts sounds like a good plan though. I have read that doing a full body workout is better for losing wieght too. Have you heard anything like this? Do you have any recomendations for the workouts? Know of any that I could follow?
I haven't been tailoring my nutrition plan for my workouts. To be honest I dont really know how. I know a lot more about lifting than nutrition. Any hel[p would be appreciated. What sort of things should I change for days I lift? Should I eat more? What are good pre and post workout snacks? Should I even have a pre workout meal? I know lots of people like doing cardio on an empty stomache.
I love hearing from you and all your wisdom Mango. What kind of workout and nutrition routine are you following?

twinnett · 03-26-2008, 11:11 AM

I'm not Mango, but I think a full body 3x a week is a great place to start

check out hotnfit.com and stumptuous.com for some great info on nutrition and routines!

As for nutrition, definitely have something before you lift, usually a complex carb like oats combined w/ a fast acting protein, like whey..I usually make a shake..post workout, you also want to get in some whey protein and many people take dextrose or a fast acting carb, like white bread, candy etc. at this point.

You might want to eat more calories/carbs on lifting days

Mango · 03-26-2008, 11:33 AM

Quote:

Originally Posted by twinnett

I'm not Mango, but I think a full body 3x a week is a great place to start

check out hotnfit.com and stumptuous.com for some great info on nutrition and routines!

As for nutrition, definitely have something before you lift, usually a complex carb like oats combined w/ a fast acting protein, like whey..I usually make a shake..post workout, you also want to get in some whey protein and many people take dextrose or a fast acting carb, like white bread, candy etc. at this point.

You might want to eat more calories/carbs on lifting days

Brilliant!! I was going to suggest checking out hotnfit.com, that's terracotta's site, a member here, and she's got awesome programs set out, as well as good nutritional advice.

And I *definitely* recommend 3x a week. At the end of a workout like that....you can't feel you did not push each muscle to the limit.

And Tara's definitely right; you need should have whey preworkout, but DEFINITELY after you workout, and if you work out earlier in the day....definitely a fast acting carb is a good idea. Probably not "necessary" if you work out late in the day, but, I never pass up an opportunity to drink chocolate milk or eat a little candy.

push_it · 03-26-2008, 01:14 PM

Thanks to both of you (Twinnett and Mango). I go to the gym at about 5:30 - 6:00pm. I knew that a post workout protein shake is important (although I haven't been finding myself having one), but I wasn't as sure about the pre workout. I will definetly give it a try tonight.

So I checked out hotnfit.com. Looks like an awsome site. I think I found a workout..... the 3 day full body one for advanced weight lifters. Looks good! I would like to finish my current workout programs for this week but next week I think I will start this one.

push_it · 03-27-2008, 11:14 AM

My leg workout went good yesterday. I'm not going to say "great".... just good. I got different, almost weird, rep numbers for leg press. They were quite a bit lower than normal. I did do barbell squats instead of my usual smith squats just before though. This could have fatigued my legs a little more than usual.
I skipped out on my 30 minutes of cardio yesterday

. My boyfriend and I go to the gym together and I usually finish my weightlifting before him and so I have time to get that extra cardio in. He changed is workout this week though and we ended up finishing at the same time. I also really wanted to do the needed oil change on my sportbike so it would finally be ready for that first ride of the year.

Last night when I was counting up my calorie intake for the day, I found it to be suprisingly low. I felt like I ate good throughout the day and was suprised at the number I got (only 1311 calories). I felt good though and didn't want to eat if I wasn't hungry. However, in the middle of the night, I found myself walk to the kitchen for a late night snack. My boyfriend always gets up in the middle of the night to eat but I have never found myself doing it until last night. I guess my body was hungry. I was really craving toast with peanut butter, and so that is what I had (extra 200 calories). I probably should have gone with a protein shake or something but I think I was only half awake when I got up, lol. This didn't put me over my calorie limit so I feel okay about it. Today I am going to try and listen to my body more closely and hopefully I won't be sleep walking tonight.

vanillabn · 03-27-2008, 03:06 PM

Are you aiming for only 1500 cals? That sounds really low considering your height! I would be hungry at only 1311

The Hotnfit is definitely a great resource for planning workout regimes and stuff! Hope you find something there you like.

push_it · 03-27-2008, 03:42 PM

Oh no, I'm not aiming for only 1500 cal. I range from 1700 - 1900 (ish).
"I would be hungry at only 1311" - vanillabn
Yeah I thought I would be too. Yesterday was a weird day :P lol
What caloric intake do you aim for?

vanillabn · 03-27-2008, 03:47 PM

Oh, ok... sorry

I see now that was an unusual day. I myself do 1400 for 3 days, followed by a high carb, 1800 cal day... but I'm only 5'0" so I don't require much... haha

I just looked through your whole journal ~ you're doing really well!!!

amj0883 · 03-27-2008, 07:24 PM

Your doing great and I agree whey is super important post workout!! I usually eat some egg whites and oats about an hour before my lifting but I lift early in the morning!

How do you like going to the gym with bf?

Mango · 03-28-2008, 10:07 AM

Your legs would definitely be more fatigued if bb squats came before the leg press, which is good. bb squats recruit more muscle than the leg press, and this is what you want. If you felt fatigued to the point where you couldn't make your reps....I say good on ya!! If you are trying to make that rep range, though, just lower the weights a little.

And I think you're nuts to feel bad for not getting in cardio after legs!! Blah!! I'd sit down and cry.

10xbodyweight is also probably the lowest you want to go [for calories]...consistency will pay off.

amj0883 · 03-28-2008, 12:07 PM

I learned the hard way about cardio after legs...def. take it a little easier when doing the cardio after working your legs hard..if you do it at all!

push_it · 03-28-2008, 01:03 PM

It was cardio day yesterday. I decided to do my full hour on the treadmill. I felt like it was a good workout and the hour seemed to go by quite fast. Here is what I did:
5 min warm up
20 min HIIT (3.7mph/7.0mph - for 1 min intervals)
5 min walk @ 3.7mph
5 min @ 3.7 mph and 5.0 incline
15 min @ 3.7mph and 6.0 incline
5 min @ 3.7mph and 7.0 incline
5 min cooldown

TOTAL --> 60min, calories burned were 366 (this was using my heart rate monitor)

My boyfriend and I go to the gym together everyday (well 5 days a week). We enjoy eathothers company although we don't do the same workout. It's nice having him there because I can go to him if I have a question about something or if I need a spot. He also gets me to spot for him too, eventhough he has a lot more friends at the gym than I do that he could ask.

Nutrition for the day was alright (I think.... any input here would be good).
Here is what it was:
Breakfast
- 1/2 cup oatmeal with milk (175 cal)
Lunch
- 200g shrimp and 1/4 cup of corn (190 cal)
Snack @ work
- fat free pudding and 1 banana (385 cal)
Snack @ home
- 1 piece whole wheat sprouted grain toast with light cream cheese (140 cal)
Supper
- 1 chicken breast with raspberry jam and balsamic vinegar sauce. Spring mix with raspberry vinaigrette (225 cal)
Snack
- Gen Soy - Soy.Crisps (130 cal)
- Popcorn (165 cal)
- Other (snacked on my sisters supper <spaghetti> lol) (150 cal)

TOTAL CALORIES --> 1560

I probably should watch the "snacking".

amj0883 · 03-28-2008, 01:06 PM

Do you know your macros?

Just by looking at your menu...it doesn't look like you have any good fats in your diet. Also at your height and weight...that calorie amount looks low.

push_it · 03-28-2008, 01:47 PM

No I havent been keeping track of marcos. I'm kind of new to the counting calories and such. If it helps I usually take 1 CLA capsule with supper and lunch. I want to lose weight, not maintain. Do you still think the calorie count is to low?