After reaching a low point in my physical fitness and confidence and after reading my previous bb.com journal (from 2005). I have decided to start fresh with a new journal and new attitude.
Please critique or advise. I can use the help!
Current weight is: 136 lbs.
My goals are:
1.Lose body fat
2. Decrease weight to <125 lbs
3. Increase strength on all lifts
4. Improve confidence!!
I am also thinking of using an ECA stack. I experienced some success with it in the past.
Planned Meals:
1. 1/2 c oats, 2 egg whites, coffee w/ splenda and skim milk
2. post workout shake (milk) and piece of fruit
3. chicken or tuna, salad or veggies,
4. chicken/fish/turkey with ww pasta/ ww wrap/ brown rice
5. ff cottage cheese with fruit
6. sugar free jello cup or chai latte
Planned Workouts:
Mon: cardio
Tue: back/bi
Wed: cardio
Thu: legs/ shoulders
Fri: chest/ tri
Sat: active rest
Sun: ???
* I usually do 3 sets of each exercise at a weight that I can do 10-12 reps of. I will add actually weights manana.
*more stats and maybe pictures to follow*
Just thought I would say welcome back to journaling! Looking forward to following along with you.
"If you don't like who you are and where you are, don't worry about it because you're not stuck either with who you are or where you are. you can grow. You can change .You can be more than you are."
"Where there is no struggle, there is no strength."
Today's meals:
1. protein pancake of egg white, oats, banana, no coffee - overslept :-(
2. medium apple with 1 tbs almond butter
3. "burrito" - .5 c ground turkey, 1 slice ff american cheese, 2 tbs salsa, 1 ww tortilla
4. .5 c chicken marinated in teryaki, 1 c "fried rice" brown rice with .25 c shrimp, eggs, scallions, spices (made with low sodium soy sauce)
5. sugar free jello cup (looking forward to this)
Workout:
bb bench:
warmup set
3 sets of 10 @ 55 lbs (pathetically weak)
You know it is going to be a good day when you get in a great leg workout and 3 loads of laundry before 11:30 am! (Leg workouts are my favorite because that is where I have my most strength!)
It is beautiful out today, so I'm hoping to head to my first baseball game of the season and do some reading on the balcony!
Today's workout!
squats:
warmup set - 10 @ 65
10 x 95
10 x 115
10 x 115
10 x 115
SLDL:
warmup - 10 @ 50
10 x 70
10 x 70
10 x 70
10 x 70
Lunges:
warmup - 10 each leg @ 45
10 x 65
10 x 65
10 x 65
shrugs:
10 x 30
12 x 30
12 x 30
12 x 30
overhead press:
10 x 15
10 x 15
6 x 20
6 x 20 (ouch)
3 way delts:
3x 8 @ 7.5 lbs (the 10 lbs are just a little too much right now)
I feel so freaken good right now! Squats make me weirdly happy
I am putting pictures up. I'm embarrassed with how I look, but it needs to be done. My lower half is a lot bigger and stronger than my top half. Sometimes I feel like I have two different people's halves!
TauruSmith, nice workouts. You are well on your way. Keep up the good work! Dont be embrassed about your pictures. I too was embarassed at first, but when I look at them I remind myself that I am working on improving my body an I am encouraged to work harder.
It's been a few days since I've been on. Enjoyed Easter Dinner with my boyfriend and brother and relaxed a bit. My muscles liked the little break that they had!!
Today's Workout
Lat pulldowns
3 sets of 10 @ 6 resistance
Seated rows
3 sets of 10 @ 5 resistance
bb curls
3 sets of 10 @ 30
hammer curls
3 sets of 10 @ 15
hypers
3 sets of 10 (holding 10 lb plate to chest)
I am trying to tweak my meals because consistency has a tendency to bore me. I'm working on just changing up seasonings and things like that because I KNOW my macros are not where they should be.
Also, I ordered Xtend to try pre, during and post workouts. I ordered the green apple flavor.
Meals so far today:
1. 1/4 c oats, 1/2 banana, 2 egg whites, 2 tbs sugar free syrup; coffee w/ 2 splenda, 2 tbs creamer, 3 oz milk
2. PWO- 1 scoop Syntha 6 in 20 oz water, 12 jelly beans (ugh, but they are so yummy)
3. 1 can tuna, 2 tbs salsa
3. 1 can tuna (water) 2 tbs salsa, 2 triscuits w/ 1 slice colby jack cheese
**The newest Oxygen magazine has some great recipes I can't wait to try, along with the one I tried tonight, the pb protein pancake
Don't you love the recipes in Oxygen! There is a Smoked Salmon Spinach Omelette recipe in the Spring 09 issue that I can't wait to try. I'll have to let you know how it comes out.
hammer curls: 3 sets of 8 @ 20!!
30 min light cardio (fast walk)
15 min HIIT (1 min sprint, 2 min job)
Progress pictures tomorrow.... having a hard time staying motivated because my pants are getting tighter and weight is going up.... even though I FEEL more compact/ tighter and have been having good workouts.
Diet is the most difficult part for me and I'm struggling. It is ridiculous. I KNOW what I should be putting in my body and I'm not doing it.
weighed myself today for the first time in about 2.5 weeks. scale said 130, but there is no way, I do not see THAT much of a difference in my body.
HIIT cardio today:
warmup: 5 minutes
2 min @ 4.0, 2 min @ 6.0, 1 min @7.0 repeat 5 times
cooldown: 5 minutes
That's awesome hitting 130! I can't really tell from the pics you put up because the poses are different (and you really didn't let us see that much in the last one lol), but psychologically go with that number. You need to update your stats!!!!'
Next stop 120s!!
Lol at the letter from your a$$ and thighs....Did you ever watch Super-Size Me? That'll keep you away from McD's McNuggets...they use chickens with deformities like extra large breasts, or those that are too sick or old to lay eggs.
I found a really good alternative at Costco - Naked Nuggets. They are grilled not deep fried and they are precooked so you just pop them in the microwave for a minute and a half. They have just 5 ingredients: All Natural White Meat Chicken, Salt, Pepper, Garlic Powder, and Potato Starch.
I'm going to have to check out those naked nuggets next time I'm near a Costco. I need to take some more progress pics soon and make sure they are the same poses as the first ones. Definitely will update my stats though.
I just added and ECA stack. It really gives me an energy boost through the day. I have to figure out what's the best way to use it with the Xtend. I know they have different purposes, it just makes me nervous to put too many things into my body.
Today's workout:
deep squats: 4 x 12 @ 95
side lunges: 4 x 8 @ 65
RDLs: 4 x 10 @ 80
hip adds: 3 x 12 @ 5 resistance
hip abs: 3 x 12 @ 5 resistance
shrugs: 4 x 10 @ 30
seated overhead press: 4 x 8 @ 20
3 way delts: 2 x 10 @ 10
Some daily goals I want to work on:
1. Drink 1 gallon of water
2. Eat 1500 CLEAN calories
3. Incorporate 1 lift I dislike into each workout.
Last edited by TauruSmith; 05-12-2009 at 05:47 AM.
I played around with Fitday for a while this morning, OK an hour this morning ( I had a client cancel) and worked out a pretty balanced meal plan. WooHoo. For accountability purposes here it is:
Meal foods protein carbs fats total calories
1 3 egg whites 10.7 0.7 0.2 51
.5 cup oatmeal 6.1 25.4 2.4 145
1 tbs natty PB 4 3 8 105
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