Sariyahs Transformation Journey (Part 2.2)

[Sariyah]

Hi all,

I've decided I should continue my original thread in this section, my current thread can be found at http://forum.bodybuilding.com/showth...#post982387983

Over the next few days I'll be away from my laptop but I will continue to update when I get back I am currently trying to decide what routine I should take on in the new year, I've started 'IF' which isn't too bad. Since this is my first post to my new thread I'll post up my stats and goals for those interested in following me in this journey to transform my body

Weight: 51.9kg
Height: 4' 11"
Forearms: 9.25"
Upper Arms: 12"
Calves: 14.75"
Thighs: 21.75"
Waist: 24.65"
Hips: 32.5
Bodyfat %: Unknown

My weight has been fluctuating abit over the last month or so but I guess realistically to achieve a lean body it is expected that my weight will increase, so I'm learning to focus on the physical differences I see rather than what the scale says. Weight has always been an issues for me with being 4' 11" and all, at my heaviest I reached 70kgs, luckily I managed to shred that weight off over the last few years but now it is time to tackle the excess fat that is still on my body and create a lean look. Here are some pictures taken so far on this journey (I would have to search for a picture of me at around 70kgs - I'm not a fan of photos lol)

(Dec 2012)




My goal is to become lean and eliminate the bingo arms and thunder thighs lol, I want to look strong and not soft. I would love to achieve a defined stomach and hopefully by this time next year be relaxing at the lake in a bikini! Here is a picture of the ideal body I would like to achieve:

[Sariyah]

So this is what I have found thus far in regards to an IF calorie/macro plan, it automatically put me under Recomp and shows I would gain a small amount every week, does this sound right to others who may have been in a similar situation as me?



Looks like the figures have changed a little from when I did this last night and got the following results:

Standard Recomp (-20% / + 20% )
Based on 51.9kgs & 5 days a week working out
Mifflin-St Jeor BMR formula
BMR: 1166
TDEE: 1808

Rest Day : 1446 cals
- 169.4g Pro
- 96.1g Carb
- 42.7g Fat

Workout Day: 2170 cals
- 169.4g Pro
- 186.5g Carbs
- 82.9g Fat

Doing this routine for 22 weeks is apparently meant to lead to a gain of 3kg, which I assume would be of muscle?

The thought of consuming 2170 cals seems overwhelming for me, bare in mind that I have averaged at around 1200 net calories for such a long time, I instantly become concerned that anything over my average intake will lead me to swell up into a fat ballon. I am aware that only I can really find what works for myself, but would appreciate any information people may have

As for strictly obtaining weight loss, these are the calculations I found with the IF calculator:

Weightloss (-20%)
Mifflin-St Jeor BMR formula
Rest Day : 1446 cals
- 169.4g Pro
- 96.1g Carb
- 42.7g Fat

Workout Day: 1808 cals
- 169.4g Pro
- 141.3g Carbs
- 62.8g Fat

This would lead to a 1.5kg loss over 17 weeks

I feel that the nutritional side of this journey is hard for me to get a full understanding of, and I feel like I've been eat incorrectly for so long that I may just need to get a nutritional professional to help me with this

If I can't get my head around the recomp figures above, I may just stick with a cutting set up, calculated below:

BMR 1301
TDEE: 2016

My understanding from this calculator is that I should consume between 1142 - 1370 to cut @ my current weight (this is based on moderately active - to me this seems far to low when you look at the TDEE)

Based on 1320 cals
- 148g Pro
- 125g Carb
- 24g fat

Based on 1100 cals
- 123g pro
- 104g carb
- 20g fat

I would say I probably already average around those calorie intakes, not so much the macro side of it all, so I think I will give this a better shot and during that time learn as much as I can to achieve my goal

[Sariyah]

Hope everyone had a lovely Christmas, came home today and got some cardio done, will start tracking tomorrow Time to get back into it all, 150%

[Sariyah]

Cardio (PM): - 30 Mins / 160 BPM ave / 270 cals burnt - Treadmill 40:20 HIIT

Weight Training (PM): - Rest

Supps:
Nil

Water Intake:
1.5L

Macros:
1414 Cals / 204g C / 32g F / 69g P / 1144 net cals <--- Pretty pathetic intake today but am going to improve this tomorrow

[Sariyah]

Starting my new plan today, am going to follow a routine of 2 days on 1 day off for 12 weeks, for today, I will be working my back & biceps:

Week 1, Day 1: Back & Biceps!
2 sets of 10-12 reps, 1 set to failure (60-90 sec rest)

- Bent Over Two-Dumbbell Row ~ 2 x 5.5kg DBs
- Standing Barbell Curl ~ TBC
- Dumbbell Alternate Bicep Curl ~ 2 x 5.5kg DBs
- Bent Over One-Arm Long Bar Row ~ 30kgs on Barbell

Cardio - Interval Training
20 Mins / 120 BPM ave / 130 cals burnt <--- Fail cardio session today

Macros:
1297 Cals / 158g C / 33g F / 83g P / 1167net cals / 1.5L Water Intake

Supps:
TBC

[Sariyah]

Week 1, Day 2: Chest, Shoulders & Triceps!
2 sets of 10-12 reps, 1 set to failure (60-90 sec rest)

- Bench Press ~ 36kg Barbell
- Chest Flyes ~ 5.5kg DBs
- Seated Dumbbell Press ~ 5.5kg DBs
- Dumbbell Side Laterals ~ 4kg DBs
- Triceps Extension ~ 5.5kg DBs
- Bench Dips

Cardio - Steady Pace
24 Mins / 139 BPM ave / 170 cals burnt

Macros:
Not fully tracked

Supps:
- 2 x Ab Cuts
- 1 x Now Green Tea Extract

[Sariyah]

Well it's the start of the new year, and time to put the festive season and eating aside and get stuck back into my goals, 2013 will be my year!

Unfortunately as expected due to my lack of self control around food and this time of year I have gained 1.2kgs since my last weigh in, pretty disappointed in myself but hey this is a journey so I just have to brush myself off and push even harder to achieve my goals. I started my new plan a few days ago and for today I only have cardio to complete, due to my excess eating I am going to put in a massive cardio session today

Week 1, Day 3: Cardio

34 Mins / 144 BPM ave / 250 cals burnt
27 Mins / 130 BPM ave / 170 cals burnt

Macros:
1268 Cals / 99g C / 33g F / 131g P / 848 net cals / 2L Water Intake

Supps:
- 2 x Fish Oil Caps
- 1 x Now Green Tea Extract

[Sariyah]

No cardio today as per the plan but I might throw in a quick HIIT session just because I like to do at least a little bit every day, I need to slowly bring my calories up at a steady pace as I think I am not eating enough for the activity that I am doing, will need to seek professional help this year regarding my overall goals. Weight dropped a tad as I imagine it was water weight

Week 1, Day 4: Legs & Abs!
2 sets of 10-12 reps, 1 set to failure (60-90 sec rest)

- Squats ~ 36kg Barbell
- Dumbbell Lunges ~ 5.5kg DBs
- Leg Curls ~ 5.5kg DB
- Stiff-Legged Barbell Deadlift ~ 36kg Barbell
- Seated Calf Raise ~ 36kg Barbell
- Standing Calf Raises ~ 36kg Barbell
- Crunches
- Lying Leg Raises

Cardio - Jogging
20 Mins / 133 BPM ave / 130 cals burnt

Macros:
1380 Cals / 150g C / 55g F / 72g P / 1250 net cals / 2L Water Intake

Supps:
- 2 x Fish Oil Caps
- 1 x Now Green Tea Extract

[Sariyah]

Week 1, Day 5: Back & Biceps
2 sets of 10-12 reps, 1 set to failure (60-90 sec rest)

- Bent Over Dumbbell Row ~ 5.5kg DBs
- Hyperextensions (Back Extensions)
- Concentration Curls ~ 5.5kg DB
- Hammer Curls ~ 5.5kg DBs
- Bent-Arm Barbell/DB Pullover ~ 5.5kg DBs

Cardio - HIIT
21 Mins / 146 BPM ave / 160 cals burnt

Macros:
1269 Cals / 127g C / 36g F / 100g P / 1109 net cals / 2L Water Intake

Supps:
- 2 x Fish Oil Caps
- 1 x Now Green Tea Extract

[ozziefitchick]

Nice log! Good work on your gains (and losses ) last year. Keep it up

[Sariyah]

Nice log! Good work on your gains (and losses ) last year. Keep it up

Thanks doll, appreciate it

[Sariyah]

Week 1, Day 6: Cardio

Cardio (AM): - 21 Mins / 131 BPM ave / 150 cals burnt - Treadmill Jogging

Weight Training: - Rest

Supps:
- 2 x Fish Oil Caps
- 1 x Now Green Tea Extract

Macros:
Not Fully Tracked

[Sariyah]

Was hoping to get up early this morning and try and get a fasted cardio session done (was aiming to do this every morning) but due to going back to work I had nil motivation to get up any earlier than I had to! So for today I am meant to be completing Legs & Abs - no cardio

I also really need to work on my food intake and try and bring my calorie intake up espically on workout days as I think being around 1200 a day for as long as I have is no good and causing me to gain easily when I eat what should be a normal calorie intake for my weight/height

Week 2, Day 8: Legs & Abs
2 sets of 10-12 reps, 1 set to failure (60-90 sec rest)

- Straight Leg Deadlift ~ 5.5kg DBs
- Barbell Squats ~ 36kgs
- Split Squat with DBs ~ 5.5kg DB
- DB One Leg Deadlift ~ 5.5kg DBs
- Seated Calf Raise ~ 36kgs
- Standing Calf Raise ~ 36kgs
- Bicycle Crunches
- Hanging Leg Raise

Cardio - Nil

Macros:
1291 Cals / 138g C / 43g F / 73g P / 1291 net cals / 2L Water Intake

Supps:
- 2 x Fish Oil Caps
- 1 x Now Green Tea Extract

[Sariyah]

This morning I managed to jump out of bed at 5:30am when my alarm went off and completed a 25 minute cardio session before work, unfortunately my HR monitor watch wasn't cooperating so I had to have a guess at how many Calories I burnt based on previous cardio sessions, I aimed to under estimate it rather than over estimate

Week 2, Day 9: Cardio

Cardio (AM): - 25 Mins / N/a BPM ave / 170 cals burnt - Treadmill Jogging

Weight Training: - Rest

Supps:
- 2 x Fish Oil Caps
- 1 x Now Green Tea Extract

Macros:
1410Cals / 126g C / 57g F / 97g P / 1240 net cals / 2L Water Intake

[Sariyah]

Week 2, Day 10: Cardio, Back & Biceps

Cardio (AM): - 25 Mins / N/a BPM ave / 200 cals burnt - Treadmill running (Fasted)(HR watch is still playing up)

Weight Training: - Back & Biceps
- One Arm DB Rows ~ 5.5kg DBs
- Alternative DB Curls ~ 5.5kg DBs
- Bent Over Barbell Row ~ 36kgs
- Hyperextensions (With No Hyperextension Bench)
- Zottman Curl ~ 5.5kg DBs

Supps:
- 2 x Fish Oil Caps
- 1 x Now Green Tea Extract

Macros:
1327 Cals / 149g C / 46g F / 71g P / 1124 net cals / 2L Water Intake

[hififi]

You've got no orange peel on your legs though, they'll look great when you slim down! They look great now, strong.
:-)xx

[Sariyah]

You've got no orange peel on your legs though, they'll look great when you slim down! They look great now, strong.
:-)xx

Hehe Thanks I wish I didn't have orange peel but I do I was wearing stockings with my gym shorts lol :P

[Sariyah]

I have to hurry up and buy myself some protein powder asap

Week 2, Day 11: Cardio, Chest, Shoulders & Triceps

Cardio: - 24 Mins / 155 BPM ave / 200 cals burnt - Treadmill Intervals - Running

Weight Training: - Chest, Shoulders & Triceps
- Bench Press ~ 36kgs
- Chest Flyes ~ 5.5kg DBs
- Bent Over Laterals ~ 4kg DBs
- Seated DB Press ~ 5.5kg DBs
- Tricep Dips

Supps:
- 2 x Fish Oil Caps
- 2 x Ab Cuts
- 1 x Now Green Tea Extract

Macros:
1438 Cals / 131g C / 67g F / 69g P / 1238 net cals / 1.8L Water Intake

[Sariyah]

Week 2, Day 13: Legs & Abs!

Cardio: - 26 Mins / 131 BPM ave / 150 cals burnt - Treadmill - Jogging

Weight Training: - Legs & Abs!
- Barbell Squat ~ 36kgs
- Dumbbell Lunges ~ 5.5kg DBs
- Lying Leg Curls ~ 5.5kg DBs
- Straight Leg Barbell Deadlift ~ 36kgs
- Seated Calf Raise ~ 36kgs
- Standing Calf Raises ~ 36kgs
- Crunches
- Hanging Leg Raise

Supps:

Macros:
1396 Cals / 177g C / 33g F / 97g P / 1246 net cals / 2L Water Intake

[Sariyah]

Week 2, Day 14: Back & Biceps!

Cardio: - 21 Mins / 140 BPM ave / 150 cals burnt - Treadmill - Jogging

Weight Training: - Back & Biceps!
2 sets of 10-12 reps, 1 set to failure (60-90 sec rest)

- Bent Over Dumbbell Row ~ 5.5kg DBs
- Hyperextensions (Back Extensions)
- Concentration Curls ~ 5.5kg DB
- Hammer Curls ~ 5.5kg DBs
- Bent-Arm Barbell/DB Pullover ~ 5.5kg DBs

Supps:
- 2 x Fish Oil Caps
- 1 x Now Green Tea Extract

Macros:
1376 Cals / 163g C / 38g F / 89g P / 1226 net cals / 2L Water Intake

[Sariyah]

Week 3, Day 15: Cardio

Cardio: - 26 Mins / 147 BPM ave / 200 cals burnt - Treadmill - Running Intervals

Weight Training: - Rest

Supps:
- 2 x Fish Oil Caps
- 1 x Now Green Tea Extract

Macros:
1448 Cals / 148g C / 44g F / 108g P / 1248 net cals / 1.8L Water Intake

[Sariyah]

So today was the day that I finally saw a personal trainer in regards to my goals etc, feeling a tad bummed by the hard facts that I have learnt today, am at 35% BF though this isn't massively bad but it is alot higher than I had anticipated unfortunately. On the top of my mind I am 34.xKg of muscle mass and 19.xkg of fat (based on midday weigh in & clothed) I am thinking I will set a goal for 28% BF for now, and once achieved I will see what to do next. Unfortunately I harbour my excess fat in my thighs and upper arms which is frustrating.

I am not eating enough which I knew, and I'm not eating enough fruit and vege's so I am going to make an effort to make better choices when it comes to food and also I am going to slowly increase my intake weekly till it is at a reasonable range.

My new plan which we will change over time is making me feel sceptical but I guess at the end of the day my trainer is a professional! So I need to give this all a shot, hopefully over 8 weeks I think we have projected I would be about 32% BF, so one step at a time!

Fingers crossed! I need all the support I can get at this stage, my mind is stuck badly on my old habits/beliefs :-(

[Sariyah]

Am trying not to lose motivation to keep tracking my workouts since I am currently following another plan, tomorrow will be my first class at a small gym so that will be interesting, I am pretty nervous about it as I have never attended such a class but hopefully it will go well and I will feel better about it all. Will update my stats tomorrow

[Sariyah]

I'm feeling really proud of myself at the moment, I'm the type of person who would avoid a group workout class, but finally today I did it and I am pleased with the session I had. Today was Cardio-Core, my breakdown below:

1850 cals / 199 Carbs / 61g Fat / 117g Protein / 10+ Glasses of water

54mins / 176 ave / 199 max / 545 cals burnt

[Sariyah]

So unfortunately I've fallen off the wagon abit, kinda lost motivation to chase my dreams as I've felt like they are not achievable - hopefully I can get back on track and finally see results...

[Sariyah]

I slacked off the journaling lately but felt I should really get back into it to hopefully motivate me through this obstacle I have en-counted, I've unfortunately put on a few kgs and inches, I'm not 100% sure how much as I am hesitant to find out given how down I feel about it already, so I'll just keep tracking and tweaking things as I go and hopefully reach my goal.

Today I completed the following:

Bizzy Workout Plan - Lower Body

- Deadlifts ~ 3 x 20
- Squats ~ 3 x 20
- Lunges ~ 3 x 15 each side
- Standing Calf Raises ~ 3 x 30
- Crunches ~ 3 x 30
- Sit Ups ~ 3 x 30

Some of these workouts were with heavy weights, but I can't think right now what the exact weight was (20kgs+)

I included roughly 35 mins of cardio into this workout, it was a mixature of HITT and steady state, overall including my weight training my calorie expentiture was:

67 Mins / 145 BPM ave / 500 cals burnt

And my macros for today are:

1656 cals / 145 Carbs / 49g Fat / 140g Protein / 10+ Glasses of water

Tonight I've been reading about Low GI diets and how different GI foods have different effects on the way our bodies operate and the results we get, so I am going to try a Low GI diet with lots of healthy vegetables and fruits daily and see what the outcome is for my body and goals

[dyuv001]

I slacked off the journaling lately but felt I should really get back into it to hopefully motivate me through this obstacle I have en-counted, I've unfortunately put on a few kgs and inches, I'm not 100% sure how much as I am hesitant to find out given how down I feel about it already, so I'll just keep tracking and tweaking things as I go and hopefully reach my goal.

Today I completed the following:

Bizzy Workout Plan - Lower Body

- Deadlifts ~ 3 x 20
- Squats ~ 3 x 20
- Lunges ~ 3 x 15 each side
- Standing Calf Raises ~ 3 x 30
- Crunches ~ 3 x 30
- Sit Ups ~ 3 x 30

Some of these workouts were with heavy weights, but I can't think right now what the exact weight was (20kgs+)

I included roughly 35 mins of cardio into this workout, it was a mixature of HITT and steady state, overall including my weight training my calorie expentiture was:

67 Mins / 145 BPM ave / 500 cals burnt

And my macros for today are:

1656 cals / 145 Carbs / 49g Fat / 140g Protein / 10+ Glasses of water

Tonight I've been reading about Low GI diets and how different GI foods have different effects on the way our bodies operate and the results we get, so I am going to try a Low GI diet with lots of healthy vegetables and fruits daily and see what the outcome is for my body and goals

Good attitude and good structure to your workouts. I like the high number of squats...squat till ya puke is my philosophy haha

[Sariyah]

Good attitude and good structure to your workouts. I like the high number of squats...squat till ya puke is my philosophy haha

Haha definitely! Legs felt like Jelly tonight from my workout, not as many squats as last time though as I'm starting a new plan

[Sariyah]

The other day I was looking around BB.com for a new routine to try, I have come across Kris Gethin 12 week trainer so have decided to give that a go for the next 12 weeks, today was Legs + Cardio.

I started my workout this morning with 20 mins of cardio at 5:30am after my breakfast as advised by the routine, was quite difficult to get out of bed at that hour of the morning but I knew deep down I had to do it if I really want to achieve my goal, so for today my overall workout was the below:

Week 1: Day 1!

5:30am
X-trainer 20mins / 153 BPM ave

5:30pm
Leg Routine
- Barbell Squat (warm-up 4 x 12 (15kg plates) 3 x 9,8,6 (25kg plates)
- Dumbbell One-Legged Deadlift (warm-up 2 x 12 (5kg plates) 3 x 9,8,7 (10kg plates)
- Lying Hamstring Curl (warm-up 2 x 12 (5kg plates) 3 x 9,8,7 (10kg plates)
- Leg Extensions (warm-up 2 x 15 (5kg plates) 3 x 8,5,4 (10kg plates)
- Barbell Hack Squat 2 x 8 (found this workout to be very awkward)

(please bare in mind that I work out at home so some exercises have been changed to accommodate this)

X-trainer 20mins
Overall Calories burnt: 415 Cals

Below is my food intake for today, isn't really the best, kind of feel like I have eaten too much as well. Feedback is appreciated!

[Sariyah]

Todays workout was pretty average, but I did what I could, as below:

Week 1: Day 2!

5:30am
X-trainer 20mins

3:30pm
Chest & Triceps
- Flat Dumbbell Press
3 warm-up sets of 6-10 reps
3 sets to failure in 6-10 reps
- Incline Flyes
2 sets to failure in 8-15 reps
- Straight-Arm Pullover
2 sets to failure in 10-12 reps
- Overhead Dumbbell Extension
3 sets to failure in 10-12 reps
- Dips
3 sets to failure in 10-12 reps

Xtrainer 20mins

Total Calories Burnt : 350 Cals