I am a MASS MACHINE doing the "Challenge" and here's my journal!

[CewSaw]

My 10 daily disciplines:
1. Complete my three planned weight training workouts weekly, alternating upper and lower body.
2. Always bring my workout log to the gym with me and log my workouts accurately and rate from 1-10.
3. Achieve at least one personal best at every workout.
4. Eat within 15 minutes of my scheduled mealtimes: 7:30AM, 10:15AM, 1:00PM, 4:30 PM, 7:30PM, and 9:30PM.
5. Do 15 minutes of intense cardio.
6. Walk 1 hour or 10,000 steps.
7. Drink 6-8 glasses of water.
8. Listen to MM120 (weekdays).
9. Listen to MAPS (weekdays).
10. Post answers to daily/weekly review questions in my online challenge journal.

I'm just posting this now because I think I did post the first three assignments and have forgotten or put off posting the other ones, not like it's a requirement but here's where my head was at. I haven't exactly worked at these except to achieve personal bests at every workout and to post the daily/weekly review questions in this journal. Just fyi "intense" cardio is anything that gets me out of breath which is many things! MAPS is Skip's alpha power statements, maybe I don't exactly need to be an "alpha" but I couldn't stand being one shy of 10 daily disciplines, so I threw it in there, but I haven't actually listened to either of the audios yet.


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[CewSaw]

5 reasons I am certain my standards are high enough to reach my goals:

1. I believe my standards are high enough because my goal is to get back to a level of fitness I’ve been at before within the past 3 years, and I believe if I at least do now what I did then, I believe I’ll achieve this.
2. I believe my standards are high enough because one of them is cutting some very detrimental habits out of my life, like drinking alcohol, and I believe those habits were holding me back from achieving what I wanted previously.
3. I believe my standards are high enough because if I maintain my standard of working out regularly, 2-3 times a week, I can work every body part at least once a week and I believe that is enough to achieve my goals.
4. I believe my standards are high enough because in the recent past I have had no standard for my diet, and if I maintain my standard of paying attention to what I eat and periodically tracking my diet in detail, I believe I will achieve my goals.
5. I believe my standards are high enough because I now know I need to work harder and achieve more personal bests at each workout and I did not focus on this in the past, previously I believed showing up was enough and now I know that is not so.


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[CewSaw]

What are the basics of your eating plan? My plan is to modify my current diet into a structured approach that I can follow (and adjust as necessary) for the remainder of this challenge.

How did you come up with that approach? I took the foods I usually eat and adjusted the quantities I eat into more and smaller meals during the day, and I added one protein supplement to my daily diet.

What is your ULTIMATE GOAL? My ultimate goal is to see what kind of a difference it makes to change my eating habits from two big meals a day to six smaller ones and whether this is something I want to keep doing after this challenge is over.

How many CALORIES are you eating? I’ve planned for 2,000 per day to start with and adjust from there after I follow this plan for at least 2-3 weeks.

What is your MACRONUTRIENT breakdown? My macronutrient breakdown is fats 30%, carbohydrates 42%, and protein 28%.

What are the basic FOODS you eat? I eat eggs, oatmeal, dairy products, pasta, rice, vegetables, chicken and beef.

How many MEALS do you eat each day? I’ve planned for 6.

How STRICT is your diet? It’s very structured on weekdays.

How do you incorporate “CHEAT” days? I have no meal plans for the weekends. I will probably eat two large daily meals on the weekends rather than many small meals. Judging by the days I tracked my diet early on in this challenge when I didn’t plan my diet I ate around 2000-2500 calories with fats 40%, carbohydrates 45%, and protein 15%, so I expect this is what my cheat days will equal.

10 QUESTIONS ABOUT YOUR EATING HABITS THAT YOU ABSOLUTELY MUST HAVE THE ANSWERS TO IF YOU REALLY WANT TO SUCCEED WITH YOUR BODYBUILDING AND TRAINING EFFORTS

1. How many total calories do you eat over the course of the day? I have planned for an average of 1925 calories.

2. How much protein is in your daily diet (grams and percentage)? I have planned for an average of 135 grams.

3. How many carbohydrates are in your daily diet (grams and percentage)? I have planned for an average of 200 grams.

4. What types of carbohydrates do you eat each day (starchy, sugars, fruits, and fibrous) and when do you eat them? I eat mostly sugars and starchy carbohydrates, at every meal, with some fibrous carbs at the last meal of the day.

5. How much fat is in your daily diet (grams and percentage)? I have planned for an average of 60-65 grams.

6. How many meals do you divide your daily caloric total into? Six.

7. Do those meals have structured and planned times every day? If so, what are those times? Yes, 7:30AM, 10:15AM, 1:00PM, 4:30 PM, 7:30PM, and 9:30PM.

8. On a scale from 1 to 10 (10 being outstanding; 1 being terrible; 5 being average), just how CONSISTENT are you at following through with this structured eating plan? How long have you been executing your plan at that level (and, do you really think that's long enough to have reached your goals? Be honest.) 0 – this is a new plan I have not followed at all yet.

9. Are your "cheat days" and/or "cheat meals" (those days and meals that you eat not-so-healthy, "junk" food structured into your nutritional program) planned in advance? How many of those days and meals are planned? When are those days and meals planned? “Cheat days” are Saturday and Sunday, and I do not have a plan for them.

10. Do you have this eating program outlined and documented in a computer spreadsheet (or at least have it written down on paper)? Yes, (see below).

11. What is your supplement program and how does that work into your eating plans? I have planned for one protein supplement per day on weekdays. I also take 2 calcium pill supplements per day (or 4 antacids for a calcium supplement).

Calories/Fat/Carb/Protein
Meal #1 – 7:30 AM
2 large scrambled eggs w/ 1 TBSP milk & 1 tsp. fat 197/15/1.5/13.5
½ C fat-free cottage cheese 80/0/6/14
3 C coffee w/2 TBSP half & half 123/10.5/3.9/3.6
Meal #1 TOTALS 400/25.5/11.4/31.1

Meal #2 – 10:15 AM
6 oz. plain nonfat yogurt 80/0/12/8
1 packet plain instant oatmeal 100/1.5/18/4
Meal #2 TOTALS 180/1.5/30/12

Meal #3 – 1:15 PM
1 Caesar side salad 250/17/19/8
Or 1 grilled chicken wrap 260/10/25/19
Meal #3 TOTALS 250/17/19/8 OR 260/10/25/19

Meal #4 – 4:30 PM
6 oz. plain nonfat yogurt 80/0/12/8
1 packet plain instant oatmeal 100/1.5/18/4
Meal #2 TOTALS 180/1.5/30/12

Meal #5 – 7:30 PM
1 C nonfat milk 91/0.7/12.3/8.7
1 scoop vanilla soy protein powder 170/1.5/19/20
Or 1 scoop chocolate soy protein powder 180/2/20/20
Meal #5 TOTALS 261/2.2/31.3/28.7 OR 271/2.7/32.3/28.7

Meal #6 – 9:30 PM
CHICKEN MEAL
1.5 C rice pilaf mix 300/0.8/64.5/7.5
1 pat regular, salted butter 20/2.3/0/0
2 chicken thighs, skinless, roasted (1.8 oz. each) 217/11.3/0/27
8 oz. frozen vegetables mix 74/0/11.8/2.9
PASTA MEAL
3 oz. plain pasta, dry 316/1.3/63.5/11.1
2 TBSP grated parmesan cheese 43/2.9/0.4/3.8
1 pat regular, salted butter 20/2.3/0/0
½ C (4.4 oz.) ready-to-serve marinara sauce 93/3/14.1/2.4
3 oz. ground beef, 80% lean, pan fried 209/13.5/0/20.4
Meal #6 TOTALS 611/14.4/76.3/37.4 OR 681/23/78/37.7

DAILY TOTALS Low 1882/62.1/198/129.2 OR High 1972/64.2/206.7/140.5
DAILY MACROS Fat 30%/Carbohydrates 42%/Protein 28%


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[CewSaw]

What was GREAT about my day?
Got assignment 6 done.
Posted other previous assignments in this journal.
Bought a new logbook for food and exercise.

What about my day could I improve upon to make things EVEN BETTER?
Start following the meal plan I created.
Plan my cheat days or at least track them.
Track my diet whether or not I follow my plan exactly so I have some real information about my diet to work with.

What can I do to make everything MORE ENJOYABLE?
Catch up challenge videos and journals.


What was GREAT about my week?
Started really focusing on lifting heavier weights and getting personal bests at every workout.
Really thought this week's assignment out and made a plan I was happy with.

What about my week could I improve upon to make things EVEN BETTER?
Do all exercises at every workout I plan or change my plan.
Follow a diet plan at least during the week.
Do my daily disciplines.
Write down the focus for the week and stick it on my computer monitor or in my workout journal, somewhere that I'll actually remember to focus on it.
Figure out how to do a video with my new camera.
Figure out how to take a clearer picture with my new camera.

What can I do to make everything MORE ENJOYABLE?
Catch up video logs and online journals of other challengers.
Rewatch the challenge videos Skip has posted so far and get refocused on the challenge.


Click here to order
Skip La Cour's Mass Machine Nutrition
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[CewSaw]

What was GREAT about my day?
No workout today, but I got all my shopping done for next week's new meal plan.
Felt happy and optimistic, I'm glad for the mild winter.

What about my day could I improve upon to make things EVEN BETTER?
Follow my meal and exercise plan.
Do my daily disciplines.

What can I do to make everything MORE ENJOYABLE?
Watch Mass Machine video blogs, catch up online journals.
Make some real progress this week.


Click here to order
Skip La Cour's Mass Machine Nutrition
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[ScottRoland]

We voted.... short shorts and sports bras win... banana hammocks lost.

[CewSaw]

We voted.... short shorts and sports bras win... banana hammocks lost.

LOL, okay okay, you guys win The ladies are outnumbered

[ScottRoland]

However...we will need a bo-hunk dude or 2 also.... just maybe not in a banana hammock.

That's really just not a good look.
(at least on me it's not) ...Bahahahaha

[CewSaw]

What was GREAT about my day?
Made an honest effort to follow my meal plan and do my daily disciplines.
Ate all my meals on time within 15 minutes except one.
Hit my "goal" for fat grams.
Worked lower body, would rate it a 7.
Felt enthusiastic most of the day.
Did all 10 of my daily disciplines.

What about my day could I improve upon to make things EVEN BETTER?
Follow my meal plan better, so the math's done for me and I'm not spending an evening figuring it out.
Cut back calories on some meals so I have more leeway on lunch and dinner, or cut back lunch and dinner?

What can I do to make everything MORE ENJOYABLE?
Do my best to enjoy learning.

I did everything I wanted to today but am not very pleased, lunch and dinner were not as on my plan so my daily totals are 2316 cal/63.3 fat/229 cars/ 193.9 protein. Protein is way higher than I wanted it, that is, if I eat dinner which I may not. The totals are if I eat the dinner I'm cooking. I'm bloated and waterlogged right now and I don't know, I guess I shouldn't worry that one day of 200 grams of protein is too much but it's my nature and I wonder if I should even eat that much protein, or give my chicken to my husband, he can use it! I think he had whoopie pies to eat today, something like that!

All in all a good effort and I was pretty happy but that was spoiled by tallying up nutrition tonight, plus the totals kind of don't mean anything if I skip dinner or pick at it, I don't feel like trying to figure this out all over again so I won't, plan to do better tomorrow.

I did all my exercises I planned but it wasn't a personal best kind of night. I at least tried to do more reps if not more weight. I rated it a 7.

Leg Press 150x15, 155x10, 135x20
Rotary Calf 160x20, 165x15, 175x10
Leg Curl 100x10, 110x6, 100x15
Leg Extension 135x8, 140x9, 145x6
Hip Abductor 100x20, 115x16, 130x10
Glute Trainer 25x15, 30x10, 40x5
Hip Adductor 100x25, 115x13, 130x3


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[Austinp55]

how mucch do you want to gain?

[CewSaw]

how mucch do you want to gain?

I don't exactly know how much muscle I want to gain or how much I can gain, mostly I want to lose weight right now but not end up looking flabby, which is what I've done in the past.

[CewSaw]

What was GREAT about my day?
Made an effort at my daily disciplines, did 5/10.
Hit my carb "goal" for the day.
Enjoyed Skip's video answers to challenger's questions and feel like I learned something or got something to think about from all of them.

What about my day could I improve upon to make things EVEN BETTER?
Eat meals on time.
Split meals up more evenly.
Drink water rather than more coffee in AM.
Eat all 6 meals (5/6 today, only one on time).

What can I do to make everything MORE ENJOYABLE?
More structure on no workout days.
Post my own video and questions.
Be more certain of myself!

Kind of a funky day. I felt better than yesterday, with much less sincere effort toward my goals. Everything was off just a little, timewise mostly, which I could have fixed with some attention but didn't. Lunch and dinner are an issue as in they are too big, I'm not adhering to my plan. Today if I eat dinner as I have ready to go 2274 cal/ 89.8 fat/ 193.8 carb/ 162.8 prot. Still seems like too much protein and today, too much fat. I didn't take as long this evening to add things up, but it's still tedious to go over everything, that will be the thing that encourages me to really stick to a plan, not wanting to redo my math daily! Which doesn't really matter anyway, my redone math, I mean, because like last night I don't expect I'll finish dinner. At least I will know I ate under a certain amount of calories! I know I've kept a food diary for about 5 weeks before, last year, and now I remember why I quit it, if you're not doing a plan, measuring out whatever you randomly eat and constantly being online figuring out your last meal out is pure tedium.

Been thinking about questions for Skip and I haven't figured my camera out yet or just how to phrase my question, but the thing that's coming to mind is how to I retain certainty in what I'm doing, when I'm not certain of it? This morning and last night my husband was questioning me about what I'm doing, and why would I be eating when I'm not hungry, when I've been expressing a desire to lose weight for a long time now. Anyway I found myself at a loss for words, particularly when "going hungry" last time we lost weight worked fine for us both, with no really significant loss of muscle (neither of us had much muscle at the time). He lost about 35 lbs. (everybody noticed and complimented him on it) and I lost 15 lbs. (no one noticed or complimented on it, I did fit back into my clothes but it didn't make that dramatic of a difference). I found myself without much to say except to ask him if he didn't want me to cook him breakfast anymore, and how did he want to eat, etc. I wish I could deliver a big convincing, "trust me" but without results yet, kind of feel like I'm going on faith here for the moment.


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[skiplacour]

What was GREAT about my day?
Made an effort at my daily disciplines, did 5/10.
Hit my carb "goal" for the day.
Enjoyed Skip's video answers to challenger's questions and feel like I learned something or got something to think about from all of them.

What about my day could I improve upon to make things EVEN BETTER?
Eat meals on time.
Split meals up more evenly.
Drink water rather than more coffee in AM.
Eat all 6 meals (5/6 today, only one on time).

What can I do to make everything MORE ENJOYABLE?
More structure on no workout days.
Post my own video and questions.
Be more certain of myself!

Kind of a funky day. I felt better than yesterday, with much less sincere effort toward my goals. Everything was off just a little, timewise mostly, which I could have fixed with some attention but didn't. Lunch and dinner are an issue as in they are too big, I'm not adhering to my plan. Today if I eat dinner as I have ready to go 2274 cal/ 89.8 fat/ 193.8 carb/ 162.8 prot. Still seems like too much protein and today, too much fat. I didn't take as long this evening to add things up, but it's still tedious to go over everything, that will be the thing that encourages me to really stick to a plan, not wanting to redo my math daily! Which doesn't really matter anyway, my redone math, I mean, because like last night I don't expect I'll finish dinner. At least I will know I ate under a certain amount of calories! I know I've kept a food diary for about 5 weeks before, last year, and now I remember why I quit it, if you're not doing a plan, measuring out whatever you randomly eat and constantly being online figuring out your last meal out is pure tedium.

Been thinking about questions for Skip and I haven't figured my camera out yet or just how to phrase my question, but the thing that's coming to mind is how to I retain certainty in what I'm doing, when I'm not certain of it? This morning and last night my husband was questioning me about what I'm doing, and why would I be eating when I'm not hungry, when I've been expressing a desire to lose weight for a long time now. Anyway I found myself at a loss for words, particularly when "going hungry" last time we lost weight worked fine for us both, with no really significant loss of muscle (neither of us had much muscle at the time). He lost about 35 lbs. (everybody noticed and complimented him on it) and I lost 15 lbs. (no one noticed or complimented on it, I did fit back into my clothes but it didn't make that dramatic of a difference). I found myself without much to say except to ask him if he didn't want me to cook him breakfast anymore, and how did he want to eat, etc. I wish I could deliver a big convincing, "trust me" but without results yet, kind of feel like I'm going on faith here for the moment.


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Do you eat 2274 calories a day?

How did you come with number?

[CewSaw]

Do you eat 2274 calories a day?

How did you come with number?

I did 2274, or close to it. Could be up or down a little since I ate lunch at Subway and though they "measure" everything out I don't personally know that the calorie count on their website is perfect. At home I measure or weigh everything out that isn't premeasured and I used online databases to get my numbers. I try to be pretty accurate! The least accurate meal is dinner where I just split a big pot of cut up chicken and pasta in half and hope I'm giving everyone an equal share.

[ScottRoland]

It really is You against YOU.

Only YOU can decide whether you fail or succeed.





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[CewSaw]

What was GREAT about my day?
Got some unexpected coaching from Skip, it's much appreciated!
Did 6/10 daily disciplines.
Got the news from my mom that she's been successful with her training efforts and her bone scans have come back with bone gain, so her doctor told her to keep on doing what she's doing! No medicines necessary!
Skip pronounced my username on the conference call just like I'd say it

What about my day could I improve upon to make things EVEN BETTER?
My diet

What can I do to make everything MORE ENJOYABLE?
Take full advantage of this challenge, the coaching and the camaraderie and really learn something and put it to use!


Click here to order
Skip La Cour's Mass Machine Nutrition
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[MzJules]

What was GREAT about my day?
Got some unexpected coaching from Skip, it's much appreciated!
Did 6/10 daily disciplines.
Got the news from my mom that she's been successful with her training efforts and her bone scans have come back with bone gain, so her doctor told her to keep on doing what she's doing! No medicines necessary!
Skip pronounced my username on the conference call just like I'd say it

What about my day could I improve upon to make things EVEN BETTER?
My diet

What can I do to make everything MORE ENJOYABLE?
Take full advantage of this challenge, the coaching and the camaraderie and really learn something and put it to use!


Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today.

CewSaw, I am very happy to hear your Mom is doing so well. And yes, take full advantage of this. All of it. This is a time to gain very valuable life lessons and achieve your goals. I am on a very steep learning curve myself right now. What a great opportunity we have been given!

MzJ

[jmorg714]

Hey Mass Machines!

Steve (gymrat) asked me to add daily macro-nutrient percentages to the spread sheet I did last week. Ask and ye shall receive!

If you get a "read only" file message, simply rename the file and save it to your computer.

Here's the link to download: http://www.muscleworx.com/newMMNspread.xlsx

Jason


Click here to order
Skip La Cour's Mass Machine Nutrition
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[CewSaw]

Hey Mass Machines!

Steve (gymrat) asked me to add daily macro-nutrient percentages to the spread sheet I did last week. Ask and ye shall receive!

If you get a "read only" file message, simply rename the file and save it to your computer.

Here's the link to download: http://www.muscleworx.com/newMMNspread.xlsx

Jason


Click here to order
Skip La Cour's Mass Machine Nutrition
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Arrgh, I just spent the morning making a spreadsheet with percentages but yours is much nicer than mine, ah well, anyways thanks Jason Did you happen to see though in yours that the percentages on meal 1 & 2 or not rounding down at all? (even though the rest of the percentages do).

[CewSaw]

What was GREAT about my day?
Created a spreadsheet for this week's assignment.
Ate within 100 calories of my new calorie goal.

What about my day could I improve upon to make things EVEN BETTER?
Finish my workouts.

What can I do to make everything MORE ENJOYABLE?
Be more active during the day, it gets me in a better mood.

Just feeling off today, which is actually why my calories weren't too terribly high. Didn't finish my workout, barely even started it actually, I would rate it a 1, since I did get to the gym. But I think I would have been better off had I done it yesterday or put it off. I kind of knew yesterday that I wasn't going to feel great today.

Tricep Extension 40x10, 60x8
Bicep Curl 30x10, 30x4


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[CewSaw]

What was GREAT about my day?
Got my photos done for the week.
Adjusted my goals to reflect what I really think I want to achieve.

What about my day could I improve upon to make things EVEN BETTER?
Figure out what I'm doing wrong with my camera!
Finish assignment 7.
Get ready for next week.

What can I do to make everything MORE ENJOYABLE?
Make a good plan and stick to it and see how it goes.
Catch up on challengers' video blogs and q&a.

A decent day though honestly, didn't think about daily disciplines. I got my photos done which was irritating. I picked the best of the lot from a bunch of blurry photos. Oh well! I didn't work on assignment 7 today. I did think about my goals. I'd set a goal of 135 lbs., mentioned this to Skip on the phone and he said something like, you'll probably notice more muscle definition (I think I'd also said I was doubting my ability to put on muscle, and if I didn't say it, I was thinking it!) and I blurted out something like, no I won't, I'll be flabby! Skinny fat was the term he used. Something like that, I'd say but for me to call myself skinny I'd have to be about 115 lbs. again, but I don't think skinny's what I really want. I do want to build some muscle someday!

After looking at some old progress pictures I did look okay from the front at 135, (no double chin, I'd forgotten how different my face looked just a year or so ago!) but from the back, not so great. So I reset my goals on my BodySpace page from 135 lbs. at 24% bodyfat to 125 lbs. at 18% bodyfat. I think that will be a result I'll want. What got me thinking on all this (besides speaking to Skip) was his video message to henderjb, and I may not quite be quoting him right but something like, don't aim for what you think you can do, aim for what you really want. I'd kind of aimed at the start of this challenge for what I thought I could reasonably do, not for what I really wanted.

And I finally adjusted my BodySpace page to say "Lose Fat" rather than "Compete". Kind of sad, that was my original, original goal when I started going to the gym in 2009, was to compete before I was 40. Picking that as my main focus when I created my BodySpace was just revisiting an old goal that had become totally unrealistic. Wish I had this challenge then, but most likely, I wouldn't have been taking advantage of it anyway. I guess it's not so bad to have a couple years of learning experiences, but I'm kind of tired of them, really, I'd like to have some achieving experiences!

So I'm not going to focus on building muscle just now, though I kind of feel like I haven't maxed out on what I can do with my existing muscle if I just get more focused in the gym. I feel like I have some leeway where I'll be lifting more before I even start building muscle at all! Because between days when I'm focused in the gym and days there's such a difference in what I can lift or not.

I keep wishing I'd been in a different place when I started this challenge, not starting "flat" again as Skip puts it.


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[CewSaw]

What was GREAT about my week?
Got assignment & photos in on time.
Focused on my daily disciplines on several days this week.
Had one good workout.
Didn't gain any weight.

What about my week could I improve upon to make things EVEN BETTER?
Have three good workout and finish all the exercises I planned.
Keep being more active during the day.
Stick to my meal plan and see how it works out for me.
Read my camera manual!

What can I do to make everything MORE ENJOYABLE?
Catch up watching all the videos.
Catch up with people's journals.

What have I learned so far during these 6 weeks? (both from the challenge and just in general in my life).

Alcohol isn't the issue I thought it was, I've even forgotten to mention it in some of these weekly reviews, that I haven't drank anything, it has not been quite the struggle to quit that I thought it would be. It's also not why I've been lazy about going to the gym, or eating better, that was just me!

I've learned I personally can't (at least not yet) focus on losing fat and on building muscle at the same time. This may be a personal shortcoming or misunderstanding, and I know in one of the early conference calls (please forgive me if I'm quoting wrong!) Skip said something like, you don't need to overeat to build muscle, only need to eat, well, what you need to eat (I'm sure he said it more elegantly). However, since I'm not eating what I need to eat, and I'm starting from overeating, well, like I said it might be just me but it's difficult to think about losing fat and gaining muscle at the same time.

I think I said something earlier on in this journal that I originally wanted to focus on bulking, not cutting, even though I do want to lose fat mostly, because I didn't want to be "riding two horses" and trying to do everything all at once. I also didn't want to miss out on what everybody else was doing! Or lose weight and find myself "skinny fat" again. But like I said yesterday or the day before, I'm not even sure I'm building physical muscle at all or just getting my mind together. I will still try to max out as best I can in the gym, but at the moment, I still feel like I'm just building "mind" muscle!

I've learned that if I go into the gym without my workout log with previous best lifts listed prominently, I'll just randomly pick out a weight and think that's what I did before, or think it's what I can do. I have workout amnesia! I've learned that this is probably why I never made progress before, I don't have workout logs to prove it or not, but I was probably just recycling the same lbs. on every lift over and over again without even thinking about it much at all.

I had a guideline I'd written for myself earlier this year (before I discovered this challenge) and it was simply, "shut up and listen up!" I've discovered if I don't keep that in mind I still want to babble on and on and on when people are talking to me.

I've learned public accountability is a good motivator for me. It doesn't force me to excel at things but it will motivate me to show up and it does keep what I ought to be doing in my mind. Time just doesn't slip away, I am very aware of each week that goes by! Early on I also asked Skip if we had to post our pictures, and he said, no, but he also said something like you'd hold yourself more accountable if you did post them, so I did, which I'm glad of, even though they look the same week by week... I probably would have forgotten to take then at all if I hadn't planned on posting them, and I also would not have noticed how I'm looking the same week to week and I need to step it up.

I've learned even when I think I'm eating light I'm still eating about 2000 calories on a decent day when I'm trying to eat regularly, 2250 on a day I'm not trying at all and eating a lot, and on days I'm eating irregularly my calorie total does go down pretty low, so when I look at my week as a whole I can see why I'm just breaking even.

Well, there's some of my things I've learned, mostly about me personally, hope to get beyond this sort of stuff and make some progress, feels like a slow start for me but hopefully I will get some momentum going in this next week coming up.


Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today.

[skiplacour]

You've heard of Tebowing....







..and, of course, Planking...







Now it's time for...

MASS MACHINEING!





Who will be the first MASS MACHINE to post their MASS MACHINEING picture or do the pose in their video?????

Get CREATIVE!

Get FUNNY!

Let the competition begin!

[CewSaw]

What was GREAT about my day?
Worked out in the morning since that was the only time available today, rate it a 5.
Posted my thoughts on what I've learned.

What about my day could I improve upon to make things EVEN BETTER?
Follow my meal plan, daily disciplines, and so on.
Be more careful in the gym.

What can I do to make everything MORE ENJOYABLE?
Catch up journals, video blogs.

Today's workout:
Pulldowns 80x6, 90x5, 100x4
Seated Rows 85x5, 80x4, 70x6
Chest Press 40x10, 50x8, 60x5
Shoulder Press 60x8, 70x6, 70x4

I think I may be pushing more than I'm comfortable with. Of course that's the point. (I do find it funny that the machines in our gym have a sticker on them "DO NOT EXCEED YOUR KNOWN CAPABILITIES!" or something like that, well, if I did that, I would be doing 10 lbs. or so!) But I think it's better for me to slow up a bit. My form isn't so good when I try to push it. Some people can get away with a looser form, I don't trust that I can. I feel pretty tight today and not in a great way. Anyway, my husband has wrenched his back today, he says it wasn't from the workout this morning, but I don't know. I'm sure it didn't help. That kind of throws a monkey wrench into things. We have a great doctor so that helps of course, and my husband had been meaning to see him about this nagging shoulder thing too. I'd say it's about getting older, but these are problems he has everytime he works out, even 10+ years ago. I think my biggest goal right now is to get to a point where I can gain, if possible, but at least where both of us can maintain without it being this constant working around some issue for him and me just never being able to push harder for fear of some issue cropping up! One way or the other I guess I'll be working out alone for a while, which is a bummer.


Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today.

[CewSaw]

What was GREAT about my day?
Pretty sore even in muscles I didn't directly work yesterday.
Husband got a doctor's appointment for March 6.
146.5 lbs. this morning.

What about my day could I improve upon to make things EVEN BETTER?
Figure out home workouts for this week and until husband is better.
Figure out my cardio standards.

What can I do to make everything MORE ENJOYABLE?
Be patient, keep doing my diet better.

Hit 146.5 lbs. this morning, which I suspect was just an odd reading since yesterday was such an off day, didn't eat much food, but still, it was nice to see that. Peeked at old journals and the last time I'd mentioned being under 150 lbs. was 149 mid-November 2011, and that was only in the context of something like, "scale dipped down to 149 before bouncing back up to 150, first time I've been 149 in a month" so I've been parked at this same weight of 150 or so for months. Before it was on the way up, hopefully I'm bouncing back down now! I think 135 is about "normal" for me, though I wouldn't call it lean or my real goal. Implemented Skip's protein and veggies meal last night, didn't take flax oil with it as he also mentioned but I was certainly stuffed. I don't think he meant I'd lose 4 lbs overnight, I don't know what that was about, just a funky scale maybe but still, better than constantly going up and up!

So my husband's back not better. No point in going to the ER, pain meds will be all they do and he seems to have a bad reaction to all pain meds. Unfortunately his doctor is away until next week, so it's a wait. No training partner for a while, maybe a long while


Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today.

[CewSaw]

What was GREAT about my day?
148 lbs. today.

What about my day could I improve upon to make things EVEN BETTER?
I have to plan workouts to do by myself at home.
Get back to my daily disciplines.

What can I do to make everything MORE ENJOYABLE?
Enjoy what progress I am making.


Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today.

[CewSaw]

What was GREAT about my day?
Maintaining my diet is not a problem, not hungry at all.

What about my day could I improve upon to make things EVEN BETTER?
Figure out what I want to do about working out while my workout partner (husband!) is unable to. This kind of takes the motivation away for me.
Listen to this week's conference call.

What can I do to make everything MORE ENJOYABLE?
Enjoy the progress I'm making.

Looking forward to the conference call recording. I'd been wondering if there would be one with Skip travelling to the Arnold. Anyway, since it's already posted, I'll have to listen a.s.a.p. I need the guidance, or at least motivation to get started on assignment 7, not sure what I'm going to say about my training goals and training approach, s since it feels like it's all up in the air right now. I wish I had started differently and focused on fat loss from the start. I didn't want to miss out on the bulking and muscle building aspect of the challenge, but the building muscle part is a lot harder for me. And without my training partner I don't feel all that motivated to get it done, diet and cardio is just plain easier, now that I've got that as my top priority. Hope to start seeing some results soon and hope the scale weight going down is a good sign and not just dehydration or something like that!


Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today.

[CewSaw]

What was GREAT about my day?
Hitting my calorie goal is pretty easy.
Looking forward to the Arnold webcast tonight!

What about my day could I improve upon to make things EVEN BETTER?
Create a new meal plan so my diet is consistent.
Get back to working out regularly.
Do assignment 7.

What can I do to make everything MORE ENJOYABLE?
Enjoy the progress I'm making, don't second-guess the process.


Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today.

[CewSaw]

What was GREAT about my day?
Got my progress photos done.
Weighed in at less than last week.
Am losing inches.
Keeping total calories down is no problem.

What about my day could I improve upon to make things EVEN BETTER?
Progress could be visible in pictures!
Photos could be better quality.
Have extra batteries on hand!!!
Eat more nutritious foods.
Workout!

What can I do to make everything MORE ENJOYABLE?
Enjoy making progress!

I had a very "off" week as in I ate poorly and didn't workout, but I still made progress at least as far as the scale says. For what that's worth! I am also definately losing inches, but not all where I expected, kind of what my mom warned me of, and what I expected from previous experience (at least from losing weight last year) that I might not look the same under the fat as I remembered. Hmmm. Well, if I keep training (I should say, get back to training since I slacked off this week) maybe I can not end up flabby this time around.


Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today.

[CewSaw]

What are your bodybuilding and training goals? Why did you come up with your current training routine or philosophy?

My bodybuilding and training goal is to get control of how I look and to maintain or gain muscle mass as I get older and to stay relatively lean as well. I don’t want to lose any more muscle as I get older, and I don’t want to let fat gain creep up on me again.

I have only exercised regularly once in my life before, for about 6 months, so my current strategy is based on that successful experience. I use the machine weights at my gym, because there’s little room for variance, other than the amount of sets and reps I do, which I am still experimenting to find what works best for me, in the sense of what do I recover best from and what I won’t injure myself with. Currently I do from 5-10 reps of 3 sets. I also do machines only because I don’t need a spotter to do this. Since there’s not a lot of room for variance of form, technique and so on, it’s easier for me to judge if I’m actually progressing or slacking off week to week. Currently my goal is to work every muscle group at least once or twice a week. I believe this is enough for me to maintain my current muscle mass or gain some muscle if I work harder and get my eating in order with smaller, nutritious meals spaced evenly throughout the day.


Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today.