MarvelComicGirl's Fat Loss/Recovery Journal

[MarvelComicGirl]

I decided to create a new journal in this section instead of the workout journal section since I'm going to be aiming more for fat loss instead of strength training like before.

Here is some recent background info:
February 27th I got in an automobile accident because a drunk driver was driving up the wrong side on the highway and hit me head on. I was going 55, he was going 60mphs. I wasn't injured as bad as I could have been(no breaks just muscle spasms problems) but I was unable to move around, stayed at my moms, and I went through 2 months of physical therapy. During that time I was didn't eat too healthy and my activity level was almost to nothing. So I gained back the weight I lost in years time in just short few months.

I'm back home now and can prepare my own meals again. I still have problems lifting weight since my strength is very weak now. Which is depressing since I love lifting heavy in the gym and when I go I feel down. I have problems walking/walking on the treadmill since I still can't walk that fast and still walk sort of funny at times. I still have pain in my back, neck, shoulders, deltoids, and shoulder blade area. When I went to the chiropractor (3x a week) my alignment just kept going back to where it was previous time I went. I've been going to a deep tissue massage therapist lately instead to loose up the tightness in my back/neck are and to relieve some pain. Getting the massage done can be very painful but it does help. I was having problems sleeping but getting the massage done helps me able to rest and the pain isn't as bad as it was. I haven't taken pain killers in a long time since I didn't like the affect. I've been taking an anti-inflammatory supplement called Zyflamend by New Chapter.

Food wise I've been trying to stay away from food that have artificial sweeteners, aspartame (gives me headaches), and other GMOs ingredients. I've been eat mostly fish (Mostly Wild caught Alaskan Salmon and Tilapia) over other types of meat but I might mix in chicken again. I haven't been tracking my intake that much lately but I would like to get my calorie intake up to 1800-2200, lower my carb intake a bit(last time I tracked it was around 200), and to keep my fiber up (30+).

Last time I updated on bodyspace I was 245 but now I'm up to 250. My main goal in this journal is to lose fat, weight, and tone up. My secondary goal is to try to recover my strength back. My cardio is mostly on the stationary bike and elliptical since i can move faster on the machines (high hr= more calories burned Wooo) then I can currently on the treadmill (only around 2.5 currently). At times I do take 2mile walks on a trail with my friend when she is able and that usually takes a little more then an hr for me at the moment. Lifting wise I need to keep the upper body weights lower and slowly work it up so I don't re-injure myself. My lower body strength is still weaker then it was. So now its time for me to REBOOT and start over again...


Past week workouts:
Sunday August 9th 2009

Cardio
Cross Ramp Elliptical
Time: 22mins
Calories: 275.5

Leg Extensions
30X10
30X10
30X10

Laying Leg Curls
30X10
30X10
30X10
30X10

Abductor
110X10
110X10
110X10
110X10

Calf press
SledX10
SledX10
SledX10
SledX10

Adductor
110X10
110X10
110X10
110X10

Total Time: 41mins
HR Calories: 486

================

Monday August 10th 2009

Cardio
Stationary Bike
Time: 20mins
Distance: 4.86
Calories: 246

=================

Tuesday August 11th 2009
Rest Day

=================

Wednesday August 12th 2009
Cardio
Elliptical
Time: 30mins +2min cooldown
Calories: 316

==================

Thursday August 13th 2009
Cardio
Elliptical Cross Ramp
Time: 30 minutes
Calories: 345

====================
Friday August 14th 2009
Rest Day



I'm hoping to be able to hit the gym Saturday night for some arm workouts with cardio.

[CYTX]

Oh Ya

First

You know I'm with you all the way MCG

[MarvelComicGirl]

Thanks a lot for tagging along again CY ! You're the best

Today was going to be my high carb/cal day (My Friday's your Saturday's heh, sort of a cheat day? but with healthy food) but its ending up being a high fiber day so far hahaha. I'll put the facts later in the morning before my day "ends" *tracking stuff*.


Also I forgot to mention I'm a third shifter and I work part time Thursdays and Friday second shift as well.


As of 6:42 am
Totals
Calories: 1779
Net carbs: 236
Fiber: 46
Protein: 61.5

High carb day... um not as much calories though O_o?
ate 3 eggs so:

Totals
Calories: 1989
Net carbs: 239
Fiber: 46
Protein: 79.5?

[TheNormalMan]

Hey, welcome back.

Keep fighting. That's what the support system on here is for.

Good luck getting to where you want to be.

[MarvelComicGirl]

Originally Posted by TheNormalMan

Hey, welcome back.

Keep fighting. That's what the support system on here is for.

Good luck getting to where you want to be.

Thanks a lot NormalMan How you been?

[TheNormalMan]

Originally Posted by MarvelComicGirl

Thanks a lot NormalMan How you been?

Minus regaining all the weight I lost last spring, not bad.

Just trying to stay consistent and get back to where I was last spring.

Getting closer but still got a very long way to go.

We all screw up, but time to keep moving forward.

[MarvelComicGirl]

Originally Posted by TheNormalMan

Minus regaining all the weight I lost last spring, not bad.

Just trying to stay consistent and get back to where I was last spring.

Getting closer but still got a very long way to go.

We all screw up, but time to keep moving forward.

Indeed! Got to keep on going! Currently trying to get back to where I was as well I guess this experience can make us stronger though


Well Saturday when I got up and about to go to the gym they were closed .... so I went sunday for my arm workout

Sunday August 16th 2009
Arm Day

Triceps:
Triceps Rope Push Down
30X10
30X10
30X10
30X10
35X10

Some weird rope Triceps workout I can't find on here...
Kind of in a sprint pose and the rope is behind you and you extend over you head ? (kind of a reverse skull crusher motion)
30X10
30X10
30X10
30X10
30X10

Skull Crushers
20X10
20X10
20X10
20X10
20X10

Biceps:
Bicep Curl with BB
20X10
20X10
20X10
20X10
20X10

Bicep curl with DB using incline bench
5X10
5X10
5X10
5X10
5X10

Cross body Hammer Curl
5X10
5X10
5X10
8X10
8X10

Hammer Curls (I like these better !)
8X10
8X10
8X10
10X10
10X10

Midsection:
DB Side Bends (super set with cross body hammer curls from above^)
5X10
5X10
5X10
8X10
8X10


Monday August 17th 2009
Off Day


Even though I worked my bicep more.... my triceps are killing me the most right now.. its been a while since I've done arm workouts like that @___@. Also have been feeling blah and sleep way to much this weekend... but then I couldn't sleep well last night :/


Monday-Tuesday food intake
Calories: 2110
Net Carbs: 160
Fiber: 52
Protein: 135

High fiber day @____@

[MarvelComicGirl]

Tuesday August 18th 2009

Leg day

Laying leg curl
30X10X5

Leg Extensions
30X10X5

Adductor
120X10X5

Abductor
120X10X5

Calf raiser machine
40X10X5

--Ok until here--

Kick back machine for Glutes
40X10
30X10X3
-Stopped before 5th set-

Notes:
It was kind of scary.. When I was doing the kick back machine my heart rate started acting up (Its not a machine that is stressful at that weight to cause your heart rate to go up high quickly). My monitor said it was at 157, but then again its been acting up so I don't know but I felt it. I started heading to the rest room and I felt dizzy. Once I got in the rest room I broke out in a cold sweat and washed my face with cold water and I was sort of yellowish in the face. I came out of the restroom and felt like I was going to pass out so I sat down in a comfy chair the gym has and just closed my eyes and lend back because leaning forward seemed to make it worse for me. Couldn't really hear that well (the chair was right near a huge fan thats loud) mostly ringing and heartbeat but just relaxed and tried to keep steady breaths. I was like this for a good 10minutes. I knew I started to get better when I could start hearing the fan more, getting louder and louder. I was going to get a sport drink and protein bar but unfortunately I didn't have cash on me (bad habit) and my gym doesn't have a credit card machine :/ . So after I was better I just sat there and waited until I knew I could drive and went to the store and got a protein bar and soba life water drink.

I last time I was like that was in 2005 because I jumped off a elliptical too fast when my heart rate was high (rookie mistake) but it wasn't as bad as this time.This time I was doing anything stressful just out of no where I had a dizzy spell and not sure if I passed out or not. Back in middle school I've blacked out a couple times and in highschool once while home but I haven't been like this in a long time! I know while back I got a little dizzy while doing bench presses after I layed down on the bench and getting up to fast from bed but nothing like this. Lately I've been feeling blah and sleeping too much. I went to the gym after I woke up before I ate breakfast but I've done that before and had no problems... So strange... Don't really want to go to a doctor because I hate doctors >_> But I have a feeling its low blood sugar?

I feel a little better now (3hrs later) but I still have a slight headache. Even though there was a bunch of people in the gym no one noticed. Sort of glad in away...

Maybe I should do cardio at home for a few days


Edited:
Food intake for Tuesday night -Wednesday
Calories: 2209
Net Carbs: 281
Fiber: 37
Protein: 156

110 more carbs then I what I had planned to have for today but thats what I ate after I got home from the gym to try to feel better. I really need to get my protein up too. I'm suppose to get in my protein powder soon so yay.

[MarvelComicGirl]

Food intake for Wednesday night-Thursday

Calories: 1840
Net Carbs: 175
Fiber: 37
Protein: 145


I took a rest day Wednesday night. I'm going to try to go to the gym later thursday night

[CYTX]

MCG the above story sounds like a blood sugar/insulin issue to me. Sometimes I feel that exact same way. A heart rate of 157 isnt really all that high to be worried about imo. I get to around 170 when doing heavy squats. Not sure of how your eating around your workouts but maybe try getting some simple carbs in before your workout.

Your body is gonna take some adjusting to get back in the full swing of things

[MarvelComicGirl]

Originally Posted by CYTX

MCG the above story sounds like a blood sugar/insulin issue to me. Sometimes I feel that exact same way. A heart rate of 157 isnt really all that high to be worried about imo. I get to around 170 when doing heavy squats. Not sure of how your eating around your workouts but maybe try getting some simple carbs in before your workout.

Your body is gonna take some adjusting to get back in the full swing of things

Maybe you right about eating simple carbs before workouts. I also read somewhere online to definitely eat proteins before workouts if you have low blood sugar.

About the heart rate thing, I wasn't really doing much to cause it to go that high. My normal heart rate is high 70s to high 80s. So for it to be up around 157 when using a machine that works the glutes with light weight is odd.. I've had my heart rate really high in the past. When I used to do that conditioning training along time ago it used to get REALLY high.

The strange thing is I had a headache for two days straight now and aspirin didn't help. Its not as bad now though, very mild headache now.

Blahness haha. Well I'm going to hop on the stationary bike at home before going to work

[MarvelComicGirl]

Thursday August 20th 2009
Stationary Bike
Time: 30mins
Distance: 6.25miles
Calories: 322 (machine)
HR Calories: 300


**Editted**

Calories: 2199
Net Carbs: 203
Fiber: 33
Protein: 165

[MarvelComicGirl]

Friday August 22nd 2009


Thursday day (3pm) - Friday morning (6:45am) Calorie Intake

Calories: 2525
Net Carbs: 264.5
Fiber: 70.5
Protein: 109


Notes: Holy fiber ~! I think this is the first time I've had this much fiber in one day that I've known of.. But then again there was a point of time I didn't track my intake. Hahaha I should call fridays high fiber day instead of high cal/carb day LOL.

[MarvelComicGirl]

My friend has been encouraging me to do updates awhile back and I didn't want to for awhile (felt quite disgusted) . I took some on the 5th but I was blah about them. I do see a little difference with the new update pictures I just took. Maybe at the end of September I'll take another update shot.




Its quite depressing looking at my old progress and at this. My stomach got puffy,arms got bigger (I swear the fat goes right to the arms first) and those evil rolls on my sides and back got bigger again :/. Still I don't think its that bad for being 250 and at 5'3. Could be a lot worse...

Um Saturdays and Sundays are weird for me food intake wise... Usually don't eat a lot. Only at 1 snack, 1 protein shake, and 1 meal today.

Tomorrow since I'll be up more I'll try to keep more track.

[MarvelComicGirl]

Monday Night-Tuesday morning
Daily intake

Calories: 1725
Net Carbs: 88
Fiber: 44
Protein: 187

Well I still didn't eat the one thing that makes up for 220 calories but I will when I get home. This is where I want to be carb wise and fiber wise... Carb wise I'm going to try not to go above 150g until friday.

I'm going to try to get to the gym tonight

[NDiNardo]

Journal looking good! I'll be checkin in.

Nick

[MarvelComicGirl]

Originally Posted by NDiNardo

Journal looking good! I'll be checkin in.

Nick

Thanks for stopping by ND! Haha now I got two people in this journal that were there at the start of my other journal, sweet


August 25th 2009

Triceps & Biceps (more like triceps day lol)

Triceps:
Triceps Rope Push Down (same as last week)
30X10
30X10
30X10
30X10
35X10

Some weird rope Triceps workout I do (really works the tris too)
I shall call thee "Roped reverse skull crushers " haha sounds scary
30X10
30X10
35X10 PR
35X10 PR
40X10 PR

Someone was using the flat bench so I couldn't do the skull crushers yet

Biceps:
Preachers curl
20X10
20X10
20X10
20X10
20X10

Hammer Curls
5X10
8X10
8X10
10X10
10X10

Triceps again:
Skull Crushers
20X10
20X10
20X10
20X10
20X10

Triceps Pushdown dip machine
80X10
80X10
80X10
80X10
80X10

Time: 37mins
HR Calories: 318


Notes: I had a slice of Ezekiel cinnamon raisin bread and some chicken before my workout. So I got some carbs and protein in before the workout. I brought a liter of water with me too but I started to run out half way :/ *Feels like she should bring a gallon but feels it would be un-lady like* haha. I kept the rests between 30secs-1min. I felt pretty good but got slightly light headed near the end but just took a longer break in between reps and I felt ok.

[TheNormalMan]

Drink that water down.

There's a number of chicks at the gym I workout at that carry around milk jugs or those huge 1.5 liter water bottles.

I used to lug around those gallon jugs too but I stopped doing that after I completely dumped one out on accident one time when it fell off the elliptical I was using.

I usually do refill mine 2-3 times per workout though usually.

[MarvelComicGirl]

Originally Posted by TheNormalMan

Drink that water down.

There's a number of chicks at the gym I workout at that carry around milk jugs or those huge 1.5 liter water bottles.

I used to lug around those gallon jugs too but I stopped doing that after I completely dumped one out on accident one time when it fell off the elliptical I was using.

I usually do refill mine 2-3 times per workout though usually.

Hmm they do have those huge refillable bottles at the store I could use... Hmm I guess the best thing would to be to use normal size bottles for cardio and maybe the big bottles on other workouts?

I do drink a lot of water at work. Between 4-6 liters within 8hrs. Lately it has been around 5+ each night. But I always feel thirsty even though I drink a lot.

[MarvelComicGirl]

Tuesday night into Wednesday morning food intake

Calories: 2145
Net Carbs: 133
Fiber: 45
Protein: 191

[MarvelComicGirl]

August 26th 2009

Low Row machine
30X10
30X10
30X10
30X10
30X10

Lat pull down
30X10
30X10
30X10
30X10
30X10

TBar machine
Just the barX10X5

geez I felt so weak... the bar was making me struggle and I used to put 35-45lb on this thing in the past

Pec Deck fly machine
30X10
30X10
30X10
30X10
30X10

Deltoid Fly machine
20X10
20X10
20X10
20X10
20X10

Time: 30mins
HR Calories: 249

Notes: My deltoids are sore ... is it bad that I really don't want to do cardio right now because my left knee is acting up and just want to do weights?

[Freddie Beef]

I dont think it is bad that you skip the cardio if your knee is bothering you. You can go low impact cardio(exercise bike) but it is better to avoid an injury than to invite it.

[MarvelComicGirl]

Originally Posted by toobigfred

I dont think it is bad that you skip the cardio if your knee is bothering you. You can go low impact cardio(exercise bike) but it is better to avoid an injury than to invite it.

Hmm I do have a stationary bike at my house... I should use that to stretch my leg for a short time.

I still have a slight limp to my left leg that is ok some days and other days I feel old. They did X-rays of my knee awhile back since that was the first thing that hurt after getting hit but they said it looked fine. I can walk on it its just sometimes it bugs me.

[MarvelComicGirl]

Wednesday night - Thursday morning food intake

Calories: 1914
Net Carbs: 118
Fiber: 49
Protein: 172

[MarvelComicGirl]

Thursday August 27th 2009

Leg workout

Light stationary bike workout for 10mins

Leg Extensions
30X12X5

Leg Curls
30X12X5

Adductor
120X12X5

Someone stole the abductor pin to set the weight

Sitting up Leg press
90X12X5
Its called SUPER Leg press... I find it easier. You push your body back. The normal leg press sled is too much for me (back/chest) coming down but this machine was ok

Abductor
120X12X5
*stole the pin back* wuahaha.. what? the guy was finished? :P

Time: 40mins
HR Calories: 307

Notes:
Grr legs/knee are still bugging me...

[NDiNardo]

Originally Posted by MarvelComicGirl

Wednesday night - Thursday morning food intake

Calories: 1914
Net Carbs: 118
Fiber: 49
Protein: 172

Macros lookin' good lately! Subscribed btw.

[MarvelComicGirl]

Originally Posted by NDiNardo

Macros lookin' good lately! Subscribed btw.

Thanks for subscribing

Yea lots of fiber lately @____@ Good thing I'm used to it or my body would be angry at me haha. The protein powder I'm using right now has 10g of fiber and only 7 net other carbs per serving and I usually have two servings. Been eating mostly eggs, chicken, fish, salad, natto , and some cheese. So thats mostly low carb. Also I've tried these Asian style yam noodled that are high in fiber (8g per serving and 5g of other carbs)/ low cal and put them in miso soup (very filling @120 calories). I eat fiberous stuff but I do use a all natural fiber supplement which I think I should use slightly less since the fiber intake I will have today will be 64 *already totaled the stuff up before eating everything* @_@~!

Question ! Now the whole thing with protein confuses me because I see people say to take 1g per bodyweight and then some say per lean body mass? @_@

[NDiNardo]

Originally Posted by MarvelComicGirl

Thanks for subscribing

Yea lots of fiber lately @____@ Good thing I'm used to it or my body would be angry at me haha. The protein powder I'm using right now has 10g of fiber and only 7 net other carbs per serving and I usually have two servings. Been eating mostly eggs, chicken, fish, salad, natto , and some cheese. So thats mostly low carb. Also I've tried these Asian style yam noodled that are high in fiber (8g per serving and 5g of other carbs)/ low cal and put them in miso soup (very filling @120 calories). I eat fiberous stuff but I do use a all natural fiber supplement which I think I should use slightly less since the fiber intake I will have today will be 64 *already totaled the stuff up before eating everything* @_@~!

Question ! Now the whole thing with protein confuses me because I see people say to take 1g per bodyweight and then some say per lean body mass? @_@

Most studies conducted on protein sythesis, metabolism, etc... use LBM. And with regards to fat loss, muscle not fat is what burns calories/increases your metabolism. There are other factors to consider as well like activity level and what type of activity your are doing, especially resistance training. With regards to fat loss, I'd use LBM as your guideline since this is what current studies are based upon.

[MarvelComicGirl]

Originally Posted by NDiNardo

Most studies conducted on protein sythesis, metabolism, etc... use LBM. And with regards to fat loss, muscle not fat is what burns calories/increases your metabolism. There are other factors to consider as well like activity level and what type of activity your are doing, especially resistance training. With regards to fat loss, I'd use LBM as your guideline since this is what current studies are based upon.

*nods* ok then. And here I was thinking I wasn't getting enough protein when I'm probably getting more then what is required. I remember in the past I would get 200+ protein


Thursday @3pm- Friday Morning Food intake (long day and two jobs @___@)
Calories: 2285
Net Carbs: 141
Fiber: 63
Protein: 199


Bleh I still have my chicken and some green beans meal to eat and I already decided not to eat something I was going to already @_@. Hm depends on how I feel when I go home... Really not hungry though

If I don't eat my last meal (chicken one^) I'll be at
Calories: 2030
Net Carbs: 139
Fiber: 60
Protein: 147

***Edited**** I didn't eat the chicken meal so the intake that is right above is what it was for thursday

[Tippster]

Nice log!

Just one suggestion - dont count on the machines readings of calories - rather use a hr monitor (if you are taking those reading from the machines)

Keep up your good work and your results will come sooner than you think - just stay focused and you will get there.