My road to become lean again

girl22 · 04-30-2008, 07:36 AM

Good morning everyone!

I am new around here, however, not new to training and exercising.... I've been at it for a few years now.

A little bit about me:
I am a mom of a 6 month old baby boy. I have a wonderful husband with whom we've been married for almost 5 years.
I was able to lose all of my pregnancy weight gain and an aditional 6.5lb. However I am looking to lose even more and hope that this site will help me do just that. I've tried quite a few things... low carb, keto, high protein, low protein, high fat, low fat ... you name it.... however, I always come back to the same thing... what works for me is keeping everything in moderation and in balance...

My height: 5'3
My Weight: 126.4
My Goal weight : 115

The lowest I've been is 105lb which I think was a little too low for me...

I have been at my weight for about 3-4 weeks now... and its not moving... this is what I usually do:
Mon - Upper + Cardio (Intervals)
Tue - Lower
Wed - Cardio (HIIT)
Thur - OFF
Fri - Upper + Cardio
Sat - Lower + Cardio
Sun - Plyos... more of a functional type workout for about 30 minutes

I usually try to vary my daily calories high/med/low. Today is low and my macros planned are: 1082 cals (29F/77C/126P)

My meals for today are:
1. Protein muffins (239cals(4F/26C/24P)
2. Brown Rice + Tilapia + Asparagus + Spinach + Flaxseed oil
3. Chicken breast + Rom Lettuce + Green beans
4. EW + PP + 1 PB
5. Chicken breast + Celery

Any and all of the comments are welcome to help me achive my goal of becoming lean and losing about 10lb of stubburn fat!

amj0883 · 04-30-2008, 08:01 AM

Hi and welcome!!

Stick with what works for you...that really is key!!

I look forward to follwing along as you reach your goals!

vanillabn · 04-30-2008, 11:20 AM

Welcome, glad you decided to start a journal!! I'll be following along for sure!

I like your split, and your diet looks good!

girl22 · 04-30-2008, 02:02 PM

Wow I got 2 visitors!!!

amj0883 - thanks! I am still in the process of finding what it is that works for me... its hard... there are so many options.... sometimes don't know which one is best for you...

vanillabn - Thanks! Yeah, I've been always good with the fitness portion of the deal but am struggling with the diet... and this weight is coming off really slow...

I had an awsome cardio session before I took son to his 6 month check up. I did it on the treadmill... this is what I did

5m WU @ 4.2
5m intervals 30sec:60sec at 8/4.2
20 min intervals 30sec:60sec at 9.4/4.2
10 min CD @4.1

Total was 35 minutes but it made me sweat like crazy...

So the appointment went ok... Max was doing alright at 1st but then when they started w/the shots he was screaming like crazy... by the way he is now 18.7lb and he is 27inches! My big little man... so proud of him!!! The doc said that it puts him in 66th percentile...

vanillabn · 04-30-2008, 02:13 PM

lol... I don't blame him... I don't think kids have ever been a fan of getting shots...

Aw. They don't know it's for their own good!

Great cardio session - I can imagine that would've got you sweating!

I really like how you mentioned keeping everything in moderation/balance, and how that works the best for you. That's a great attitude to have! It really is all about the balance!

girl22 · 04-30-2008, 02:20 PM

Quote:

Originally Posted by vanillabn

lol... I don't blame him... I don't think kids have ever been a fan of getting shots...

Aw. They don't know it's for their own good!

Great cardio session - I can imagine that would've got you sweating!

I really like how you mentioned keeping everything in moderation/balance, and how that works the best for you. That's a great attitude to have! It really is all about the balance!

Yep yep... I am just getting impatient with the results.... how did you get to 101lb ?? Are you naturally thin or have just been doing this for a while? I've visited your journal just haven't read it entirely yet... it is kind of long...

vanillabn · 04-30-2008, 02:31 PM

Quote:

Originally Posted by girl22

Yep yep... I am just getting impatient with the results.... how did you get to 101lb ?? Are you naturally thin or have just been doing this for a while? I've visited your journal just haven't read it entirely yet... it is kind of long...

Nope, it doesn't really come naturally that's for sure.. lol.. although I shouldn't say that, because eating the way I do NOW has kind of become second nature (whereas before I ate lots of junk). If you go to my bodyspace, I was 130lbs at the beginning of August last year... so it's taken a while

I'm a shortie though!

I know, my journal IS kind of getting long... lol... maybe I should start a new one! Feel free to jump in anytime though.

Ok, and I just noticed your cals for today were only ~1000 ... that's REALLY low - do you do that all the time on your low days? Any certain reason? Just curious, you don't want to go too low!!

girl22 · 04-30-2008, 02:46 PM

on my low days I am at about 1050; med days 1150 and higher days about 1300...
However today I had an extra 1.5lbl of PB so my macros look:1168 (38F/77C/131P) I have been averaging aout about 1200cals per day though... why what would you suggest? what worked for you? I'll definetly go to your bodyspace!!

amj0883 · 04-30-2008, 03:05 PM

Your calories are def. too low darling!!

I would suggest you look at hotnfit.com - there is some great info that will help you with a starting point. From there you can see how they work and tweak as needed!

Aww...I bet its amazing to watch him grow!!

girl22 · 04-30-2008, 03:11 PM

Quote:

Originally Posted by amj0883

Your calories are def. too low darling!!

I would suggest you look at hotnfit.com - there is some great info that will help you with a starting point. From there you can see how they work and tweak as needed!

Aww...I bet its amazing to watch him grow!!

Thanks, I'll check that out.. Oh its amazing to watch him.... especially to see him smile

I was lurking around and am thinking of mabe upping a little bit of calories and see how I do... maybe to 1400 or 1500? And do 20F/40C/40P slpit??? any suggestion?

vanillabn · 04-30-2008, 03:17 PM

Personally, I think a 40/40/20 split and around 1500 cals is a great starting point. When I first started weight training, I had my calories WAY too low (kind of like you!) as you'll see wayy back in my journal. Tara suggested I raise them, and after a lot of prodding I finally did - and was SO happy I did that. I didn't see much improvement eating only 1100, because my body was adjusting to the low calories, and hanging on to everything rather than letting me lose fat! So honestly, Mandy gave a great suggestion - hotnfit.com has lots of info, and help for finding your resting metabolic rate, adding your activity level onto that, and finding a "defecit" that will allow you to lose weight while not starving yourself!

I know it sounds counter-intuitive, but it's better to start 'too high' than 'too low' in my opinion, because you can always go down --but you don't want your body adjusting to 1000 cals, especially doing that much cardio.

Don't be afraid to eat... combining a good diet with lifting heavy will get you the results you're looking for!!

Thanks so much for your comments in my journal, as well! That's very sweet of you

amj0883 · 04-30-2008, 03:19 PM

I think that is a GREAT idea! You may even be able to go higher bc keep in mind as you lose weight you'll have to keep lowering the cals to see results! I like the split to start out with!

girl22 · 04-30-2008, 03:52 PM

Thank you girls!!!
vanillabn - as I read through your journal... I just saw myself right now... it seems that everyday I am finding something else and am not sticking to anything... and feel really tired... obviously at so low cals...

So I visited the suggested site and it looks like my BMR is 1385.
BMRxactivity level (My job is very very sedentary...) x1.3 = 1801x.80=1440.

So I guess I will start with 1440.
40g of fat
but what should i do about carbs and protein? which one should be higher or lower and also what effect would I get of upping or lowering one or the other?

vanillabn · 04-30-2008, 04:02 PM

Well here's how I would do it (just my opinion

)
Protein and carbs both have 4 calories per gram, so if you're doing a 40/40/20 split, they should essentially be the same amount.

360 calories should be from fat (40 g x 9 calories per gram of fat = 360)
1440 - 360 = 540 calories each from carbohydrates and protein

So... about 135 grams of carbohydrates, and 135 grams of protein.

The most important thing is to make sure that you're getting at LEAST 1 gram of protein for each lb of bodyweight... however, many people go higher than this (1-2 grams/lb).

**Oh, and if you're working out 4x per week and doing that much cardio, I would change your activity level to "moderate" regardless of being sedetary at your job!

amj0883 · 04-30-2008, 05:32 PM

I agree with Karina!

twinnett · 04-30-2008, 06:14 PM

Great advice so far! I was just going to yell about the low calories!

Welcome and good luck!

girl22 · 05-01-2008, 06:08 AM

Thank you girls for all of the advice!!! I certainly visited the site suggested and decided to try something like a calorie cycling??? Have low/med/high.

Yesterday's cals were a bit low, but thanks to the advice on this board I was able to increase them some before the end of the day.
total cals = 1279
Fat - 36 (25%)
Carbs - 108 (34%)
Protein - 130 (41%)

So I was thinking of maybe dooing the following:
Day 1 - low 1364 (36F/130C/130P)
Day 2 - Med 1462 (38F/140c/140P)
Day 3 - High 1542 (38/150C/150P)

How does this sound? Any and all suggestions are welcome!!!

girl22 · 05-01-2008, 06:14 AM

Well today woke up nice and early

Had my pre-WO meal and then did an upper body training. This is how it went:

Standing BB Press 4x8 30lb/35/35/35
Supp w/
Bic Curls 4x8 13/15/15/15 (in EA)
Supp w/
Push UPs 4x10

1 side arm raise 4x8 10lb/10/10/10
Supp w/
Pullover Plate 4x8 25 lb

Front Raises 4x8 10lb in ea
Supp w/
Inc Bic Curls 4x8 13lb in EA
Supp w/
French press 4x8 10lb in EA

This was an ok workout... I wasn't too pleased about it... by the way I am trying to do an upper and lower Split

Also tonight I am planning for some cardio!

Ok, now gotta get some actual work done... working on the operating budget at work today

girl22 · 05-01-2008, 02:45 PM

Everything is going great today!!! Lots of energy... probably all due to lots of good eats

Today I faced 2 challenges:

1st was in AM they served May breakfast at work... and let me tell you they had all sorts of yummi things... and fattening of course... A lady that works w/me bought a huge Belgian Waffle and put all sorts of stuff on it... and said it tasted awsome... asked if I would like to try some... I said no... and it actually didn't even appeal to me... she then even cut a quater of it and put it on another plate and insisted on me having it... I said no thanks really I am full... don't know if she got mad or not.... but whatever...

Then at a meeting today they served ice cream... coffe, chocolate, and vanilla, they had caramel, and brownies, and hot fudge and apple pie... you name it... NOTHING APPEALED TO ME!!!!!!!!! I had my water

but then got really hungry after the meeting probably just from watching people eat all that stuff... so I had one of my planned meals right away!

Was able to get out of work earlier today, so I ran home before picking up Max and had a kick ass cardio workout!!! All done on the treadmill: 45 min total 45 minutes; total cals burned:382;total miles 3.45

5min WU @4.2 + 0inc
20 min intervals (1.5min @6.5/1min@4.1)
1 min 4.1 @2.0 inc
1 min 4.1 @3.0 inc
13 min intervals 4.1 speed (8 inc/2inc)
5 min CD @4.0

Eats today:
Pre WO - Fiber 1 + Feta + PP - Done
PWO - PP + Rice Cakes - Done
1. Flex Muffins (Oats + EW + PP + CC + Strawb(Main ingr)) - Done
2. Salad + Tuna + Eiz breads - Done
3. Ff Farmer Cheese + 1 PB + 4oz strawberries - done
4. Salad + Tuna + Flax seed oil - (will eat now)
5. 5. Zucchini + Broccoli + Chicken breast + Sweat potato

Total Cals- 1550
Fat - 38 (22%)
Carbs (35Fiber) - 146 (38%)
Protein - 156 (40%)

vanillabn · 05-01-2008, 04:04 PM

Hey there!

wow!! Good job staying strong through all of those tempting foods!! Your calories look much better today!! I think you'll be happy with your results around 1500!

Great work on the cardio too!!

amj0883 · 05-01-2008, 04:24 PM

Looking much better!! How did you feel today with adding in the calories?

Kudos to you for resisting!!

girl22 · 05-02-2008, 02:59 AM

Good morning everyone!!! I feel so much better now that my cals are up!!! I feel like I can live this lifestyle... went to the grocery yesterday and bought some squash, sweat potatoes, whole Wheat Pasta, Eizieckel bread..... I am on a roll here with tons of energy can you tell??? By the way if anyone has any yummi recepies please feel free to post them here...

Today's plan:
Diet - Med - plan~1462(38F/140C/140P)
Cardio - OFF

Training - Lower in a little bit ~ will post the workout after I am done
amj0883 - Thank you!!! I felt like I had much much more energy... I felt better overall also... the scale still says the same....

The only thing is that I think that I am also getting my TOM very very soon... can feel it coming... and this one is probably going to be the worst one since its my 1st time me getting it since I got pregnant...

vanillabn – thank you for commenting about the workout! I am trying hit it up a notch with the cardio too… I just can’t wait for the results

twinnett · 05-02-2008, 03:08 AM

Wow...those cals would be LOW for me!!! lol...I can imagine you feel better!!!

There's a couple great recipe threads in the nutrition section!

amj0883 · 05-02-2008, 06:19 AM

Good for you for upping them cals!! Give it time before you expect to see any changes from it. You MAY see an increase in the scale but don't freak out - its just your body adapting to the new calorie level!!

YAY for grocery shopping - my favorite past time...hehe

girl22 · 05-02-2008, 06:23 AM

Quote:

Originally Posted by twinnett

Wow...those cals would be LOW for me!!! lol...I can imagine you feel better!!!

There's a couple great recipe threads in the nutrition section!

Thanks! I will definetly check it out!

girl22 · 05-02-2008, 06:25 AM

Quote:

Originally Posted by amj0883

Good for you for upping them cals!! Give it time before you expect to see any changes from it. You MAY see an increase in the scale but don't freak out - its just your body adapting to the new calorie level!!

YAY for grocery shopping - my favorite past time...hehe

Thanks... I hope still not to see the scale going up... it hasn't yet... which is good I guess... but I am also supposed to get my TOM so feel kinda blah... and may get a little water weight increase because of that...

girl22 · 05-02-2008, 06:26 AM

I still have cramps today... I hate that feeling... But did the workout anyways

The workout was great this morning:

Step Ups - all with 30 lb 20/8/12/15
Deadlifts - all with 70lb 4x8

Woodchops - 3x8 w/10lb DB Sup set w/
Reverse Crunch - 3x15

Bridge on the ball - 3x10 Superset with
Bridge legs on the ball - 2x10
Kick backs - 2x10 w/10lb

Was sweating after this workout and was really hungry after...

amj0883 · 05-02-2008, 04:01 PM

I'm happy to hear you pushed the cramps to have an awesome workout!! Isn't that an amazing feeling!!

girl22 · 05-03-2008, 06:08 AM

Quote:

Originally Posted by amj0883

I'm happy to hear you pushed the cramps to have an awesome workout!! Isn't that an amazing feeling!!

Oh its an awsome feeling!!!!

girl22 · 05-03-2008, 06:09 AM

Good morning !!!! Woke up today nice and early and its only 7:30 but I already baked a zucchini bread... came out really good... eating it right now with my coffee

Yesterday's diet update:
Although I felt like poop all day I didn't end up cheating or anything:a5:

Calories planed - 38F/140C/140P = 1462
Calories actual - 39F/131C/139P = 1431

So I think I did really good!

I am loving it since I've upped my cals!!!

Today I re-measured myself... although I promised not to do it until next Sat but I felt a change in hips and weight and wanted to check.... come on can you really blame a girl when the changes are positive???

So my weight today was..... 125.8!!!!!!! Its weird I upped my cals... especially the carbs and this is the result.... But also I think that because of that I have much more energy and was able to kick it up a notch with cardio and weights... so I think that played a bigger role overall... So I have lost 1.2lb since last Saturday.... wohoo...

Also my hips are 1.25 inches smaller... is that possible just in 1 week??? I remeasured a couple of times... but I have been also feeling much better in my clothes each and every day... also my arm measurement went down by .25... also weird because I lift heavier now then I have been before... and I guess I am losing fat that was covering them!!!

I am very very excited today!! Can you tell???

Plans for today:
do one of my fun workouts for a bout 15-20 min (will post the exact later)
cardio - HIIT - 20 min
Training - off
Diet - 1364 (36/130/130)

After my 1st cardio workout I am planning to go to Babies R'Us w/max ... need to get him some cups. Then at about 4 we are going to my mother in-laws... I promise to be good

Also taking a protein muffin with me and PP just in case

Recap of week 4/26-5/2Here is what I did this week:
4/26 Sat - Full Body/20min Jump Rope + 38 min walk

4/27 Sun - 40 min Hills

4/28 Mon - Upper/40 min Intervals

4/30 Tue - lower

4/31 Wed - 35 min HIIT/Intervals

5/1 Thur - Upper/45 min (Intervals/Hills)

5/2 Fri - Lower

Average Calories:1291 (36F25%/101C/31%/141P44%)
Also, I started upping the calories on Wednesday.