Transformation to a Better Body

[AprilShowers13]

Before joining the forum I started out at around 193-195 in May. I lost about 10lbs by jogging, using lightweights, and eating around 1400 calories perday.

I just started New Rules of Lifting for Women this past Sunday and I plan to keep a journal of my progress.

Stats:
5'8
178lbs
Waist 34"
Chest 42"

Nutrition:
1900 calories per day, I'm aiming for 170g protein, 75g fat, and 146g carbs.
I have a hard time getting in enough protein.

I'll add some pics in a few days.

Today is rest day but I may get in some cardio by walking to parking with my little boy.

[AprilShowers13]

No cardio today. We had company this evening.

Nutrition:
1,843cals, 76 carbs, 87 fat, 158 protein
Not quite what I had planned today.

[sherdi]

Hi

Congrats on your progress so far!!!

As for getting in enough protein, I really wouldn't worry about getting up to 170g every day. IMO, there is a way over-calculation of what you NEED as far a protein is concerned. Total calories are most important. As long as you are under your 1900 calories, I wouldn't fret about it. It's also about what you can do long term and how you FEEL..if you feel better eating slightly less protein and slightly more carbs or fat, that is what is going to work for you.

Anyway, good luck with your journey!

[AprilShowers13]

Hi

Congrats on your progress so far!!!

As for getting in enough protein, I really wouldn't worry about getting up to 170g every day. IMO, there is a way over-calculation of what you NEED as far a protein is concerned. Total calories are most important. As long as you are under your 1900 calories, I wouldn't fret about it. It's also about what you can do long term and how you FEEL..if you feel better eating slightly less protein and slightly more carbs or fat, that is what is going to work for you.

Anyway, good luck with your journey!

Thanks for stopping by! I don't have a problem with getting in enough calories, that actually the easy part. I'm not going to worry about the protein part right know. I usually get in around 130-150g per day.

[AprilShowers13]

Today we went out to Lubys buffet for breakfast. I was able to contain myself and not overdo it at the buffet. Today's workout went great. Tomorrow I'm going to try and get in some cardio.

5 minute warmup on stairmill

Workout A

squat
2x15
2x12 10lbs
3x10 15lb
3x8 20lbs

Pushups
"girl" pushup 2x10
modified about 1ft off the ground, as many as I could
real pushups 3

Row
2x15 50lbs
2x12 70lbs
3x10 90lbs
3x8 90lbs

Stepup
2x12
3x10 10lbs
3x8 15lbs

Jack
3x8 (I hate these!!)

Nutrition
1,820 cals, 149g carbs, 71g fat, 146g protein

Edit: Double the weight on lunges and step up. I used 2 dumbells.

[AprilShowers13]

This morning I went for a walk with my son. It was around 3 miles total, but we stopped at Walgreens to develop some pics and played at the park. This evening I went to a kickboxing class, 30 minutes. That was fun!! I decided to stick around and stay for pilates, 30minutes. For some reason I thought the pilates class would have more stretching like yoga. I ended up getting a real workout.

Nutrition:

1,783 calories, 130g carb, 74g fat, 154g protein

I'm under a bit, but I'm full. I may eat a 100 calorie bag of kettle corn later on tonight.

Edit: I had a plain greek yogurt with splenda and cinnamon for dessert instead of popcorn.

[MsSindy]

Edit: I had a plain greek yogurt with splenda and cinnamon for dessert instead of popcorn.

Great choice on the greek yogurt - it's full of protein for such a little cup!! - I've just recently discovered it myself. Happy to follow along with your journal and watch you progress.

[AprilShowers13]

Today I tried something different, basically I was forced to do this. Usually I go to the gym at night around 10:30pm and lift. Since my bf is out of town, I don't have anyone to watch our little boy. So I figured we could eat around 8am, get there are 10am, drop him off at the kiddie gym and get in good work out. Today for some reason I had no energy!!!!
I'm not sure if it was because I ate too early or my lack of sleep last night, maybe both.

My numbers suck!!! But its not like they were all that to begin with.

Deadlift
2x15 30lbs
2x12 40lbs
3x10 45lbs
3x8 50lbs, I struggled on the last set

DB shoulder press
2x15 10lbs
2x12 12.5lbs
2x10 15lbs
2x8 15lbs, real struggle on this one, my left arm is weak
I thought I used 30lbs last week

Lat pull down
2x15 40lbs
2x12 60lbs
2x10 70lb
1x5 80lbs

Lunge
2x15
2x12
That's all!

Swiss ball crunch
2x8
2x10
That's all!

I was so tired when we got home I had to take an afternoon nap. I got to do better.

Nutrition: These are rough estimates. I went to Jason's deli for dinner and had chicken chili soup and salad.

1,864 calories, 175g carbs, 81g fat, 122g protein

[AprilShowers13]

Great choice on the greek yogurt - it's full of protein for such a little cup!! - I've just recently discovered it myself. Happy to follow along with your journal and watch you progress.

It is a great choice. I discovered greek yogurt a few months ago. I usually get the kind with fruit in it, but I bought a few plain ones and added my own flavors.

[AprilShowers13]

Today I took a boxing bootcamp class at the gym. I must have read the time wrong because when I got there, they were in the middle of a workout. I jumped right on in for last 30 minutes. It was great!! I think I'm going to try and hit 2 of these classes a week. That will put me at 3 days of lifting, 2 days of cardio, and 2 days of rest.

Nutrition:

1,854 cals, 132g carbs, 71g fat, 179g protein

This is the most amount of protein I can remember eating in one day. My chicken parm had about 45g of protein. Too bad there aren't any leftovers because that was really good.

[AprilShowers13]

Just found out that I was doing the lifting program wrong. I was overworking myself with too many sets. No wonder I was so tired.

Tonights workout went great. I went to the gym around 9pm and it was still packed!! I will try and stick to my late night times from now on.

Squats (total dumbell weight)
1x15 20lbs warm up
1x15 30lbs
1x12 40lbs

Push ups
3x15 modified, 30 degree

Seated Row
1x10, 50lb and 70lbs warm ups and trying to find the right weight
1x15 90lbs
2x8 110lbs Personal Best!!!

Step ups, I really hate these
1x15 no weight
1x15 20lbs
1x15 30lbs

I was supposed to do the Jack Knife but it was too many people in the area for me to do them.
Swiss ball crunch
1x10 no weight
1x10 25lbs

I'm not going back to the gym until Sunday. I'm giving my body some rest. No cardio either.

Nutrition:

1,766 calories, 150 carbs, 64 fat, 146 protein

I'm a little under but I'm stuffed the night. I haven't lost any weight since my last weigh-in. It may be because I've been on vacation all week and I haven't been on my feet as much.

[AprilShowers13]

Today was a lazy rest day for me. My little boy went with his cousins for the half of the day, so I had the house to myself for most of the day. I lounged around the house and napped. It was nice.

I recieved a compliment today from my bf's cousin. I was wearing some leggings and an old fitted top and she was like "Wow, you are really getting thin!"

Goals: I really have not set a weight goal for my transformation. I have a certain look that I'm trying to achieve. I want an athletic look, something like Serena Williams, with less booty. I *think* I can achieve that look at 150lbs. Once I get to 170lbs, I may start eating at maintenance to gain some muscle and strength. Then do a cut with the hopes of revealing muscles.

Nutrition: I didn't eat all my cals because I was busy napping today.
1,549 cals, 143g carbs, 63g fat, 120g protein

No workout, but I'm about to do some push-ups.

Here are my pics from Sept 1st at 183lbs. I'll take more Nov 1st.

[AprilShowers13]

I didn't log my cals because I was so tired. I had to be at work super early and I didn't have time to make my breakfast. Good thing is I work at Walgreens and I'm able to buy something at work for breakfast, but its not the same.

Nutrition:
1,404 cals, 88 carbs, 86 fat, 85 protein

Most of the fat came from cheese and nuts. I went to be early and didn't eat my dessert.

Today is weigh-in and the numbers are bittersweet.

Weight: 179lbs, +1
Chest: 41.5
Waist: 33 in., -1 in
Thigh: 25.5 in., +.5 in

I knew my waist looked smaller, but I thought my eyes were decieving me. I'm really surprised with my thigh measurement. Not disappointed, but surprised because compared to the other parts of my body, my thighs and arms are the last place that gets bigger when I gain weight.

After work tonight, I'm going to the gym. I'm going to work up the nerve to ask someone to check my deadlift form.

[AprilShowers13]

Yesterdays workout went well. I asked someone to check my form, but he admitted that he stopped doing deadlifts. He said my form looked good and he also showed me how to do a straight legged deadlift. I was really looking for this one guy that uses the squat rack and does power lunges. In fact, he is the only guy that I've seen at night using bb. Everyone else uses dumbells and machines that work the upperbody.

Yesteday's workout:
From now on I will be the "gym geek" and take in my notebook and write down my progress.

5 minutes on treadmill walking on incline

Deadlift
2x8 50lbs
2x8 70lbs
2x6 90lbs
I'm using the preset barbells and I think they are jacking up my form because I have to reach down really low to pick them up.

DB Shoulder press
2x10 20lbs
2x8 22.5lbs
1 at 25lbs FAIL!!

Wide Grip Lat pulldown
2x10 70lbs
2x4 80lbs

Walking Lunge with DBs
2x8 15lbs ea
2x8 20lbs ea

Swiss ball crunch
2x10 25lbs
2x10 35lbs I almost fell off the ball on these

After this workout, I knew I was going to wake up with a sore upper back or shoulders. And to my surprise, no stiffness or soreness at all.

Yesterdays nutrition
1,794 cals, 143g carbs, 65g fat, 172g protein

I got in a decent amount of protein. My bf baked tilapia with marinade and shrimp for dinner. He cooking skills are getting better.

[AprilShowers13]

Today I took a kickboxing class at the gym. I love going to that class. I got to remember to wear my full strength sports bra next time.

Nutrition:
I took a nap today, so I didn't eat as much as I like.

1,796 cals,130g carbs, 72 fat, 147g protein

I may have a bowl of cereal later.

Since I increased my calories, I really thought eating 1900 calories a day would be easy. But I didn't think about the macros, esp protein. I really need to get this in line, because it's going to be a struggle once I start eating at maintenance.

[AprilShowers13]

I've been doing some serious thinking about increasing my calories to get the most out of my workouts. Basically I would eat at maintenance which is 2068 on non-workout days and 2344 on workout days. I got these figures from New Rules.

Confession: I'm probably eating closer to maintenance than I realise. I have a habit of finishing my son's plate whenever he doesn't eat everything. I hate to see food go to waste. Also, I have a bad habit of grazing on almonds during the day.

Today, I logged everything I ate.

2,002 cals, 168 carbs, 79 fat, 155 protein

Workout: Stage 1 A

Squat with DB
2x15 15lbs
2x8 25lbs

Pushups
2x10 at 45 degree
1x20 knee pushup

Seated Row
2x10 90lbs
2x8 110lbs

Step Up, 2nd to highest step at the gym with DB
2x8 20lbs, this was tough!!

Prone JackKnife
2x10 bodyweight

[Afroclipse]

keep up the good work

[AprilShowers13]

keep up the good work

Thanks!

[AprilShowers13]

I didn't track my cals today out of laziness. I didn't do any lunges today because I hit my knee on something at work. Its still a little sore. But today's workout went smooth.

Workout B

Stiff Legged DL
3x10 70lbs

DB Shoulder Press
2x10 22.5lbs
1x10 25lbs

Lat Pull-Down
3x10 80lbs

Leg ext
3x10 70lbs

Leg curl
3x10 70lb

Swiss Ball Crunch
2x12 25lbs
1x12 35lbs

[AprilShowers13]

Today was gym rest day, but it doesn't feel like it after work. Today was the dreaded "truck day" at work at 6am, but I didn't get off until 10:30pm the previous night. Truck day is lots of lifting, pulling, pushing, and walking up lots of stairs.



Nutrition

2,082 calories, 174 carbs, 98 fat, 132 protein
My sodium was really high today, 3100mg I believe. Silver lining: My fiber was at 35g today. The highest it's ever been.

I'm tempted to add a square of dark chocolate to my yogurt.

[AprilShowers13]

I haven't posted in a while, out of laziness.

Sunday:
Gym workout sucked big time!! I lacked the energy to finish, so I left half way thru.

Monday:
Kickboxing day at the gym.
2,000 calories, 225 carbs, 76 fat, 118 protein

Tuesday:
Great workout at the gym!! Stage 1 workout A from nrolfw. I finally squatted with a real bar from the squat rack. I was using preset barbells. I was told that it weighs 45lbs.
Nutrition: 2,318 calories, 196 carbs, 109 fat, 166 protein

Today:
I did about 50 minutes of cardio at the gym.
Nutrition: 2,295 calories, 235 carbs, 89 fat, 153 protein, 40 fiber!!!
I was a little over in carbs, but that's ok.

I'm considering staying at Stage 1 for a few extra weeks or come back to this stage once I finish. I haven't decided yet.

[AprilShowers13]

Today is such a nice day outside that I decided to walk to the gym with my little boy. I'll consider that my cardio for the day.

Workout B

SLDL
1x10 50lbs
1x8 90 lbs
2x8 100lbs

DB Shoulder Press
1x10 15lbs
2x8 25lbs
1x6 27.5lbs

Lat pull down
1x10 50lbs
2x8 80lbs
1x4 90lbs

Lunge
1x15 bw
2x8 25lbs

Crunch
1x20 bw
2x8 35lbs

I don't know why regular DL intimidate me. But I'm going to stay at Stage 1 for 2 more weeks and perfect my form so I can increase weight.

[AprilShowers13]

Wednesday October 26

Workout A

Squat with a real bar
2x10 empty bar
2x8 10lbs

Push ups
As many as possible

Seated Row
2x10 70lbs
2x8 100lbs

Step Ups 2nd highest step at the gym with dbs
1x10 20lbs
2x8 25lbs

Jackknife
3x10 bw

For some reason this workout left me drenched in sweat! I seen a few people squatting today at the gym. One guy at the gym was squatting over a the same step I use for step ups. I may try that once I start adding heavier weights.

Nutrition
2,398 cals, 195g carb, 105g fat, 170g protein
Fat is higher than I would like. Too many nuts.

[AprilShowers13]

Tonights workout went well. I was determined to increase weights since this is the last week of Stage 1.


Deadlift, I'm no longer using the pre-set barbells.
I'm listing the weight of the plates
2x8 70lb
1x6 80lb

DB Shoulder Press
2x8 25lbs
1x6 30lbs

Lat pulldown
2x8 80lbs
1x4 90lbs

Walking lunges
2x8 20lbs

Crunch on the smaller ball
2x10 25lbs

[AprilShowers13]

Nutrition
2,251 calories, 227g carbs, 81g fat, 174g protein
Still Hungry!!!

Squats (plate weight)
1x8 40lbs
1x6 50lbs

Push ups
1x15 modified, 30 degree
1x10 modified

Seated Row
1x10 70lbs warm up
1x6 110lbs
1x5 130lbs


Step ups, I really hate these, with total db weight
1x15 no weight
1x8 40lbs
1x8 40lbs

Jackknife
2x10 bw

[grace_ou]

How are you tracking your cals?? Pencil and paper or something like livestrong.com or dailyplate? Jc/ I find livestrong to be the least time consuming way.. for me.

[AprilShowers13]

How are you tracking your cals?? Pencil and paper or something like livestrong.com or dailyplate? Jc/ I find livestrong to be the least time consuming way.. for me.

I'm using myfitnesspal to track my cals.

[BTM1ND3D]

I tried using Myfitpal, but maybe I am a genius and can't figure it out..
how do you add your protein shake and stuff?

[AprilShowers13]

I tried using Myfitpal, but maybe I am a genius and can't figure it out..
how do you add your protein shake and stuff?

Its fairly easy. All of the foods that I eat are already in the system. There is even a recipe option where you add the ingredients and it gives the macros for each serving. My protein shake is muscle milk. I'm trying to wean myself off of it and eat regular food after my workouts.

[BTM1ND3D]

Its fairly easy. All of the foods that I eat are already in the system. There is even a recipe option where you add the ingredients and it gives the macros for each serving. My protein shake is muscle milk. I'm trying to wean myself off of it and eat regular food after my workouts.

oh ok, I have an account, I'm just not used to it yet, so I hardly use it