LG's and Pecan's 12 week transformation

pecan · 01-05-2009, 01:47 PM

lol. i laugh because i FINALLY have the motivation to start a log/actively pursue being in the best shape of my life. apparently, all it is taking is a combination of no job+new years+a contest to motivate me. seriously, the job has always been a HUGE, HUGE excuse..which is silly, because i could probably aim higher than desk jobs and data entry..i just don't.

okay so it's time to change that. thank you bb.com! i can totally do this, i'm excited! for me, it's going to be three major goals: 1. eat MORE quality protein. 2. stop worrying about lifting higher (knee injuries and blah blah, are you picking up on the fact that i am such a worrier?) and 3. stop eating things like rice cakes..you know what i mean, "healthy" snacks. eyeroll. there are infinitely better options.

ummm so meeting the requirements: i don't use supplements at all at the moment, but i will actively change that by setting such goals.

measurements:
5'5" - 115 lbs
hips - 36"
waist - 26"
chest - 31.5" (aw i'm such a pear when i get lazy..)
calves - 14.5"
thighs - 20.5"
biceps - 9" (ugh! weak!)
forearm - 8.5"

yeah i can definitely get this a bit more balanced. i need to increase the upper body and stick with toning for lower. also, because of the lack of fat around my stomach, i can have amazing abs if i actually try..

i'll edit this with my foods/exercises later, just wanted to make an entry post. hi to everyone else who is doing this as well!

CraigMatthew · 01-05-2009, 01:53 PM

Awesome start! Glad ot have you in, rather late than never :P

RLP1986 · 01-05-2009, 02:08 PM

Good job of getting started! I need to start a journal, people like you help motivate me

I suggest starting a protein supplement asap. Try a low carb low sugar one, I like BSN Lean Dessert.

Do you have a plan for your diet and workout routine? I suggest training your upper and lower body equally (lift heavy on both). Your legs will shrink as your body fat lowers, and muscle will make this happen faster, not slower. Don't be afraid of having giant legs, as soon as you lower your body fat everything will even out. I also read you should work the areas you want the smallest the most often. So, legs should be done a few times a week, if you want them to shrink up. Good luck!

Free Weight Friedel · 01-05-2009, 02:41 PM

Subbed & Good Luck!!

_Bethany_ · 01-05-2009, 03:17 PM

Thanks so much and good luck to you too! It will be fun watching everyone's progress for sure.

pecan · 01-05-2009, 03:22 PM

thanks guys!

rlp - i have always had muscular legs, always. the difference now is that i've stopped dancing and so lost definition. it's not the end of the world though..but yeah, i will try heavy legs. are machines good for that? (i have never tried to train my legs heavy..not sure what that entails!) thanks for the input! i will definitely pick up some protein!

god, these pictures make me realize how...weak i am. it's depressing. if i got sick, i would lose every bit of muscle in 3 weeks. i need more reserves

and i really hope that last picture counts. look, bb.com is on the tabs! haha :P

monday january 5th

foods:
oatmeal with egg whites and chopped apples
atkins advantage s'mores bar
cheese and avocado on rye wrap
apple, sunflower seeds
cottage cheese lasagna
2 boiled eggs, orange
total: 1815 36/35/29 (c/f/p)

exercise:
30m aerobics
30m mixed abs training

did upper body yesterday..with 5-10lb weights *cringe*. look, i'll get better, that's the point of all this!

twinnett · 01-05-2009, 03:45 PM

Hi there..good luck to you!

CraigMatthew · 01-05-2009, 03:50 PM

Hey, great pictures! Game on!

RLP1986 · 01-05-2009, 04:53 PM

Lol,you are NOT a pear shape. It's cute you think you are though.

You can use machines if you need to, but they aren't the best thing in the world, too much muscle isolation. For legs, lunges, squats, dead lifts and calf raises are truly best. I have SUPER weak legs, it's hard to build muscle at 5'9'', so I like to do ball squats instead of reg. BB.com has all the instructions for the exercises I listed. I think walking lunges are most effective and hold weights when doing all of them if you can.

The best part is you can do most of it at home, if you have weights and a stability ball.

Your diet looks ok so far, but you need more protein. Try to limit the nutrition bars, a couple days a week and only in a pinch. Protein shakes are a better option. Make sure you get protein within 30 min after your workout too. Aim for protein with every meal, and try to get 1g per pound of body weight daily. You have it right with the multiple small meals.

Good job! I know you can do it!

CraigMatthew · 01-05-2009, 05:32 PM

Quote:

Originally Posted by RLP1986

Lol,you are NOT a pear shape. It's cute you think you are though.

You can use machines if you need to, but they aren't the best thing in the world, too much muscle isolation. For legs, lunges, squats, dead lifts and calf raises are truly best. I have SUPER weak legs, it's hard to build muscle at 5'9'', so I like to do ball squats instead of reg. BB.com has all the instructions for the exercises I listed. I think walking lunges are most effective and hold weights when doing all of them if you can.

The best part is you can do most of it at home, if you have weights and a stability ball.

Your diet looks ok so far, but you need more protein. Try to limit the nutrition bars, a couple days a week and only in a pinch. Protein shakes are a better option. Make sure you get protein within 30 min after your workout too. Aim for protein with every meal, and try to get 1g per pound of body weight daily. You have it right with the multiple small meals.

Good job! I know you can do it!

Great advice

slvrwolf1 · 01-05-2009, 06:46 PM

subbed

PorscheGal · 01-05-2009, 07:06 PM

Good luck pecan (I love that name!)

user487870871 · 01-05-2009, 10:19 PM

best of luck

Workin4shoes · 01-05-2009, 11:24 PM

I love the streaks. Makes me want to go back green. Good luck on the challenge.

pecan · 01-06-2009, 05:18 PM

tuesday january 6th

foods:
oatmeal with egg whites, apple, soymilk
protein bar (and one french fry)
pumpkin seeds, orange
black bean tacos in ww shell with ff cheese, avocado
1605 50/27/23

exercise: upper body training
chest press 20x12x3
bench press 20x12x3
bent over row 15x12x3
overhead press 20x12x3
upright row 15x12x3
lateral raise 10x12x3
bicep curl 20x12x3
tricep kickbacks 10x12x3
pushups 20x3

i missed lunch today which makes me very sad...most of my calories came from dinner and i was painfully stuffed..but that still makes only 1605. if i don't figure out how to deal with a busy schedule (yeah i said i wouldn't be busy, hello life!), i'm going to make ZERO progress. i think it will help a lot to plan in advance so i'm going to do that with tomorrow. really, i can eat protein shakes and tuna if it's on the plan. *shame*

thanks again for the input, i will have to try lower body tomorrow!

pecan · 01-07-2009, 06:41 PM

wednesday january 7th

foods:
oatmeal with egg whites, soy milk
chocolate shake with 1 scoop whey and almond butter
provolone on rye with honey mustard
grilled perch, white rice, salad with parmesan
sunflower seeds
1972 39/37/24

exercise:
kickboxing class

haven't actually done lower body yet. feeling better about food choices today although that could also be improved...looks like it is maybe higher in fat? haven't calculated macros yet. white rice would have been better but hadn't grocery shopped yet. i am much more prepared now!

eta: macros and edit exercise. no time for lower body today, only that cardio (with abs emphasis, at least?) and i was right, fat is too high. i'm hitting 1g protein per pound body weight, but i think the fat is going to throw me off. i'm trying to get 40/30/30 and can't seem to do it!

PorscheGal · 01-07-2009, 07:21 PM

Hi pecan, don't know if you've ever tried FitDay or something like that for tracking calories, etc. but it really helps. I love Fit Day.

I tried a kick boxing class once, very embarrassing!

I have no coordination for it! Spinning is my cardio class of choice, just pedal...really fast! Have a great evening.

slvrwolf1 · 01-07-2009, 07:32 PM

I like fitday.com also. I dont have fitday for the pc I just use the free online version. It helps me alot.

pecan · 01-08-2009, 04:08 PM

thursday january 8th
foods:
hummus and pita, apple
fudge brownie protein bar
sun-dried tomato tuna over romaine
sunflower seeds
pan-fried quorn, steamed spinach
bbq soy crisps
1655 37/33/30

exercise:
40m treadmill with 10% running
mixed strength

overhead press 12x15x2
reverse lateral raise 10x15x2
barbell curl 12x15x2
tricep dip 15x2
plie squat 15x2
squat 15x2
trunk rotation 15x2
hamstring curl 15x2
push-ups 15x2
crunches 20x2

meh. i hit better macros, but also ended up eating less..and depending on protein bars again. it's kind of the only thing that doesn't feel heavy in my stomach though, and i eat them with coffee so...i guess that sort of explains the addictive part, huh? oh and yeah, 4 minutes of running is weak, but i have inward turned ankles, so running is always painful. i'm awesome with anything choreographed, so that's why i like kickboxing/cardio classes! to be honest, porshegirl, i wish i liked spinning more, i'm sure it's better cardio!

and fitday is calculating these macros for me. fitday love <3

_Bethany_ · 01-08-2009, 05:18 PM

Quote:

Originally Posted by pecan

thursday january 8th
foods:
hummus and pita, apple
fudge brownie protein bar
sun-dried tomato tuna over romaine
sunflower seeds
pan-fried quorn, steamed spinach
bbq soy crisps
1655 37/33/30

exercise:
40m treadmill with 10% running
mixed strength

overhead press 12x15x2
reverse lateral raise 10x15x2
barbell curl 12x15x2
tricep dip 15x2
plie squat 15x2
squat 15x2
trunk rotation 15x2
hamstring curl 15x2
push-ups 15x2
crunches 20x2

meh. i hit better macros, but also ended up eating less..and depending on protein bars again. it's kind of the only thing that doesn't feel heavy in my stomach though, and i eat them with coffee so...i guess that sort of explains the addictive part, huh? oh and yeah, 4 minutes of running is weak, but i have inward turned ankles, so running is always painful. i'm awesome with anything choreographed, so that's why i like kickboxing/cardio classes! to be honest, porshegirl, i wish i liked spinning more, i'm sure it's better cardio!

and fitday is calculating these macros for me. fitday love <3

looking good =)
I like kickboxing too, that and aerobics are my prefered cardio. I'm glad I read your food log today, I fotgot how much I liked sunflower seeds, thanks!

jah92368 · 01-09-2009, 07:34 AM

" pan-fried quorn" What is this? Just wanted to say good morning. Hope you have a great day..

RLP1986 · 01-09-2009, 02:56 PM

Looking good!

My trainer is having me NOT do cardio right now. I am prepping for a comp though, so it might be different for you, but being so small already I have a bit of muscle to gain and not much fat to lose. A few weeks out from the comp she'll make me start doing cardio to lean out, and my muscle gain will have me in contest ready shape! You're also tiny, so Maybe cut your cardio down to like 30 min sessions only 3 days a week? It'll give your muscles a better chance of buliding, and muscle will burn fat and increase metabolism, so you could see really good results!

Are you a vegetarian? Have you tried shakes? They're better for you than protein bars. I have a sensitive stomach but like BSN Lean Dessert and a whey powder called "Berries & Whey" best. Pretty easy on my stomach and palatable. Also low cal and low carb!

pecan · 01-09-2009, 03:39 PM

friday january 9th
foods:
cooked bran cereal with soy milk, orange
apple, almond butter
"chicken caesar salad"
creamy tomato soup, string cheese
baked tuna, green beans with olive oil
nonfat yogurt and berries
1555 33/33/33

exercise:
none

cals too low again. i'm tired today though. everyone around me is sick, and though i don't seem to have it, i am feeling fatigued. letting my body rest as a result.

rlp, i'm pesco-vegetarian..i became a strict vegan nine years ago but that was hard on my body. this is a bit of a compromise, but i'm happy living this way (though i tend to get criticized by BOTH vegetarians and omnivores. frustrating!) i make shakes sometimes, but the convenience of protein bars usually wins. that is a new way to see the cardio though. i've always thought that cardio=leg strength and weights=upper body strength. things you learn with a trainer? haha. i can only dream of hiring a trainer at the moment...

jah, quorn is a chicken substitute made from mycoprotein and egg whites. i love it

bethany, sunflower seeds are so yum! i actually love all kinds of nuts and seeds, and i buy sunny nut butter sometimes too. fantastic stuff!

RLP1986 · 01-09-2009, 04:41 PM

I was ovo-lacto a few years ago. Never was a huge meat eater anyway, and now I eat turkey and chicken the most often (still not often at all), but even that is like a chore rather than for enjoyment. I hate fish. Will eat beef if I have a weird craving for it, but I was never about the animal rights side because I grew up on a farm and treated the animals quite well. Good luck though, I know it's hard, everyone likes to judge, and esp hard with training.

I will be your internet trainer haha.

Shakes can be convenient. Separately Ziploc a few servings of powder and keep in your purse. Then you just need a cup of water and good to go! It's easier for your body to process the protein this way than with bars.

PS, you can call me Rennai

pecan · 01-10-2009, 06:48 PM

thanks rennai, you've been super-helpful! i'll try that with the protein powder. is there a brand that is less lumpy?

saturday january 10th
foods:
oat pancakes with sugarfree syrup and light butter
string cheese, clementines
"turkey" on rye, soy crisps
almonds
hummus and pita
baked halibut, steamed spinach
greek yogurt
2 cookies (blah!)
2276 37/43/20

exercise:
40m treadmill
30m abs

fail @ macros, cals probably too high. should have had a cheat meal instead of trying to avoid it and buying cookies...at least it was only vending machine and not a whole box.

jah92368 · 01-11-2009, 02:15 PM

Just wanted to stop in see how you are doing today?

pecan · 01-11-2009, 07:09 PM

sunday january 11th
foods:
oatmeal with egg whites and walnuts, apple, almond milk
whey protein and soy milk smoothie
pan-fried quorn, creamy tomato soup
almonds and cashews
greek salad
cottage cheese with peanut butter
2163 36/43/21

exercise:
30m aerobics
mixed strength

weighted lunge 10x10x2
weighted squat 12x10x2

hammer curl 10x10x2
bent over row 10x10x2
lateral raise 10x10x2
overhead press 12x10x2
push-ups 10x2

bicycle crunches 50x2

holy heck, i don't know how i ate that many calories. this day LOOKS so clean! well..i guess it's probably close to okay? might be putting on extra fat though. and i wonder if 21% protein is enough? if the number of grams protein should exceed my LBM...well..we've hit that. sigh. this is more difficult than i thought it would be!

hi, jah! thanks for asking

twinnett · 01-11-2009, 07:11 PM

that's probably the amount you SHOULD be eating! You need a lot to gain muscle!

VanillaSie · 01-12-2009, 07:47 AM

I used to eat 1200-1400 calories a day for maintenance! Yeah...dumb.

But since I have been lifting I have been getting a large appetite. Now I have trouble eating less that 2000 calories a day! And apparently not much is going to fat! Muscle needs calories to grow. I think a lot of women who want muscle are afraid to eat enough. If you start gain too much fat, just cut back a little. This is not a linear battle, it has ups and downs. But if you keep it up, the overall trend will be in the right direction!

You are going to love your new body and appetite if you keep it up! This is the best thing I could have ever done for myself and I have only just begun. I only started last October!

Keep up the good work! I'm looking forward to watching you transform!

pecan · 01-12-2009, 10:00 AM

thanks so much, both of you. it's weird...i aim for 1800 and feel comfortable there..but if i exceed 200 calories variation in either direction, i feel flustered. out of control even! SILLY. i need to get over it, especially given the fact that our energy expenditure changes on a daily basis. (this is sort of why i'd rather ignore calories, but at the same time, i need to watch them if i'm going to succeed at this. argh!)

anyway. going to make today a good day.