Tiffany's getting lean in 2008

[Tifflex]

Background:
My name is Tiffany and I am 34 years old...soon to be 35. A few years ago I weighed 250 lbs and was accustomed to feeling terrible. I was complaining about my weight to my best friend and she said "...you do everything you want to do when you put your mind to it, why can't you lose the weight..." As simple as that comment was it had a major impact on me. I searched my soul to see why I had so many failed attempts to lose weight. I didn't have all of the answers but I knew I had to exercise. I started cardio the next day and got my nutrition under control much later. In one year I lost 30lbs but still looked the same. I hired a trainer, lost another 30 lbs and packed on some nice muscle which helped to change my shape. I have been able to maintain at 190 for almost a year. I still have work to do. I want to lose more weight and fat while preserving my lean body mass.

Goals:
I call this the voyage to the unknown because I know I will look differently and become stronger each day. This journal will capture my nutrition and workouts. I know I will learn more from the people who visit and I hope to help others who are ready to make a lifestyle change.

So, at 5'7", I believe 165 would be a good weight for me. I would like to lose 1.0-1.5 lb per week so I am looking at 16-25 weeks of cutting. I will have my body fat done by a trainer this week. My weight goal may change once I get my bf estimate.

[Tifflex]

Nutrition:
I have been using a modified version of the Cut Diet by Scivation. I have seen some fat loss on the diet but will be changing it in the near future. I am looking for more of a Lifestyle Cut and need extra carbs. There are some foods that I really miss too.. I will be working with Chuck Rudolph, MEd, RD and will post my new diet information when I receive it. Currently, I am consuming ~2000 calories with my macros split the following way: 36-p, 24-c, 40-f (almonds).

Workout/Cardio:
For the past three weeks, I have used the Cut Diet Training. The book has a 5 day split but I am using a 3 day split which works better for my schedule. I like the way my body has responded to the training, so I will continue.

My workout schedule consists of Chest/Tris/Shoulder on Monday, Legs on Wednesday and Back/Bis/Traps on Friday. The days might change but I try to get one day of rest or active recovery between workouts. 30 min LI cardio is done after the workout. I am also doing 45 minutes of cardio twice a week on non-workout days.

[jmc53]

Welcome to journaling Tiffany, good luck with your goals.

[ChocoChick]

Welcome again!

[Tifflex]

I am monitoring my time in the gym so that my workout takes around ~45 minutes and my total gym time is under 90 minutes. I add about 10 minutes of stretching post cardio.

Monday 2/26
I am in week 3 of the Conditioning phase where the goal is 3-4 sets @ 12-15 reps. I am resting about 60 seconds between sets.

My upper body was still sore so I did Legs on Monday:

Squat-- barx12, 75x12, 75x12, 80x12--getting back into squatting..want form to be perfect. Felt like I could add more weight but I want to stick with this rep scheme.

SLDL--75x12x4
Leg Curl--50x12, 65x12, 65x12, 70x8--hammies were screaming failed at 8.
Leg Press--90x12, 130x12, 150x12, 170x12
Leg Ext--70x12, 85x12, 90x12, 95x12

Standing & seated calf raises-ended up doing db calf raises as machines were occupied and I needed to finish.
DB 25x12, 30x12, 35x12, 40x12--calves on fire.

Post workout cardio 30 elliptical level 4.

Tues 2/27
Active recovery 30min walk..hamstrings are really sore.

[ChocoChick]

Nice work on the squats and SLDLs. You are strong.

[Hibiscus09]

Good luck to you, Tiffany! You've made such nice progress already!

[mom24boys]

welcome to the o-35 journals and good luck on your goals

[dartol]

Hi Tiffany, welcome to the journals! I know the fat loss voyage well.. just hang in in there, keep working hard and you will see lots of great results I am sure. It looks like you have a good solid plan in place. I'm looking forward to reading about your progress.

Darren

[Tifflex]

I appreciate you guys visiting my journal and welcoming me.

I had planned to work Chest/Tris/Shoulders today but changed to Back/Bi's. I joined a new Gold's earlier this month and I have an appointment with a trainer on Friday. I will use this time for her to check my form and maybe spot me on my bench press. I will also have my body fat estimate done Friday so I will make that my weigh in day as well.

Today's workout: Back/Bi's/Cardio
10 minute warm up on elliptical

Back
Bent Over BB Row--45x12, 65x12x2, 70x12
1 Arm DB Row--30x12x4
Wide Grip Pull Down--70x12x2, 75x12x2
Low Row--55x12x2, 70x12x2

Bi's
Standing BB Curl--45x10,7,8,7--should have gone lower but enjoyed testing my limits..will lower weight next time.
Preacher Curl--40x12x3, 45x11--couldn't get that last rep.
Hammer Curl--20x12, 17.5x12x3--lowered weight as form was suffering.

Post WO Cardio: 20 minutes stepmill level 4.

My workout was excellent. I felt very strong and felt like I could have done another set if I had to. I am using Scivation's Xtend during my workouts and I can feel the difference in my energy levels and recovery time.

[ChocoChick]

Another great workout. I bet you reach your goal quickly!

[Hibiscus09]

You are strong! Nice job on the workout!

[BigBT]

Nice workout. You are well on your way to your goals. Best of luck!

[tatdawg]

welcome to journal world. looks like a good plan. much better than mine for sure. impressive numbers you are lifting already.

[Tifflex]

Today was Cardio only. I have been reading a lot about fasted cardio and gave it a shot this morning. I may add it to my plan a couple of times a week depending on how my body responds.

CARDIO:
Stepmill--32 minutes Level 3-4

I didn't hit my target of 45 minutes but will make up for it later today. Fasted cardio was different for me as I kept counting the minutes until I could eat. I was a little weak near the 30 minute mark so I stopped short of my goal.

I hope to get my new diet plan soon. As I mentioned before, I am loosely following the Cut Diet. I am off to eat my first meal of the day: 1 whole egg, 1/4 cup eggbeaters, 1.5 spinach, 1 oz chicken, 6 almonds and 1 orange.

[mom24boys]

good job...I agree with db you will reach your goal quickly,

[ms_mac]

Hey, Tiffany, I didn't realize until now you had a journal here. Welcome! How are you finding the cut diet? I am really liking it! PB every single day! HEAVEN!!!

Great workouts, by the way. You really are strong.

[Tifflex]

Hey, Tiffany, I didn't realize until now you had a journal here. Welcome! How are you finding the cut diet? I am really liking it! PB every single day! HEAVEN!!!

Great workouts, by the way. You really are strong.

Thanks for checking in ms_mac. I like the Cut Diet and have seen some nice changes in the mirror. I have followed it loosely for about 5-6 weeks. I love the fat but I miss bananas and apples tremendously.

I do like the fact that my workouts haven't suffered and I am never hungry.

[Tifflex]

Another great workout. I bet you reach your goal quickly!

Thanks, I am so excited about my goals and workout.

You are strong! Nice job on the workout!

Thanks Hibby

Nice workout. You are well on your way to your goals. Best of luck!

Thank you BigBT

welcome to journal world. looks like a good plan. much better than mine for sure. impressive numbers you are lifting already.

Thanks, tatdawg. I hope your back is better.

[Tifflex]

Today was my free consultation with a Gold's trainer. I wanted to get my bf estimate and have her check my form on several exercises. I want to adhere to strict form even if I need to lower the weight.

We went through a lower body workout and I am feeling it this morning.

Squats: barx20, 85x20x2
BB lunges (Smith machine) barx20x3
One legged leg curl
Abductor/Adductor raises on bosu 3x20
Leg Extension 3x20-unsure of wt
Seated Calf Raises 3x20-unsure of wt

Cardio: 45 min elliptical

As you can see the trainer likes high repetition training and really tried to sell me on the idea. She mentioned that I should lower the weight and increase my rep range to 20+. I think my fat loss will come by me having my nutrition in line, lifting heavy, and cardio. What would be the benefit for having such high reps continuously?? Am I missing something?

[tatdawg]

[QUOTE=thinton;24481571

Thanks, tatdawg. I hope your back is better.[/QUOTE]

it is much better. thanks

[Tifflex]

All measurements completed 3/2/07.

Height: 5'7"
Weight: 188.2
BF average: 33.4%
--calipers (3 site measurement Gold's conversion): 34.3
--Omron hand held: 35.2
--website to plug in caliper: 30.6
http://www.rustyiron.net/formfem.htm

lean mass: 125.3--cool
fat mass: 62.9--yikes

It looks like I was pretty close with my initial goal. If I retain my lean mass and get to 165 that will put at ~24% bf. I will keep that weight goal and bf % goal and see how I look and feel..I reserve the right to go lower.

Success measures:
Clothes sizes and fit, strength, shape change, tape measurements, scale and body fat analyses.

I've got some work to do. I am excited about what's ahead for me because I like a challenge...bring it!

Have a great day!

[dartol]

As you can see the trainer likes high repetition training and really tried to sell me on the idea. She mentioned that I should lower the weight and increase my rep range to 20+. I think my fat loss will come by me having my nutrition in line, lifting heavy, and cardio. What would be the benefit for having such high reps continuously?? Am I missing something?

Great looking workouts there Tiffany! I think the idea behind the 20+ reps is to burn more calories because you are doing more work overall. It will also increase strength though, just not as fast.

Your fat loss will come primarily from having your diet in line. The lifting will help you gain muscle instead of losing it while you are losing weight. Whether you high, low, middle, or a mix of those with your lifting should depend on your overall goals and the progress you are seeing toward them... so basicly just try different things until you see what is working best to get you toward your goals.

Darren

[dartol]

I've got some work to do. I am excited about what's ahead for me because I like a challenge...bring it!

Have a great day!

That's the attitude!!!

Hope you have a great day too!

Darren

[ChocoChick]

I think my fat loss will come by me having my nutrition in line, lifting heavy, and cardio. What would be the benefit for having such high reps continuously?? Am I missing something?

I think you are smart. Muscle will help you achieve your goal so you do not want to be working out in the 20 rep range exclusively.

I am nonetheless impressed that you can squat 85lbs for 20 reps as a newbie! Wow!

[ShapingUp]

Hi Tiffany! Congratulations on your achievements so far! You're doing great!

I just wanted to mention that I think 30 min. cardio is totally acceptable to start with. You may want to increase it by 5 minutes each week until you get to 45. I wouldn't expect to be able to do 45 right off the bat!

You sound like you really know what you're doing. Have fun!

[mom24boys]

Happy Saturday Tiffany..your gonna do great girl...and wow look at those weights your pushin'

[joed]

Been quietly reading your journal, T. There are several advantages to higher rep training, & the next time you see the Gold's trainer you may want to get more details from her about her reasoning for it & how long she'd recommend staying with it until going to lower reps. The seated calf raise machine should have a sign somewhere on it that tells the weight you're lifting without adding any more to it - the one in my gym is 65 lbs bare. Look forward to following your progress.

[Tifflex]

Been quietly reading your journal, T. There are several advantages to higher rep training, & the next time you see the Gold's trainer you may want to get more details from her about her reasoning for it & how long she'd recommend staying with it until going to lower reps. The seated calf raise machine should have a sign somewhere on it that tells the weight you're lifting without adding any more to it - the one in my gym is 65 lbs bare. Look forward to following your progress.

Thanks for dropping by joed.

I saw the trainer this morning and she said that I would be burning more calories overall by increasing the reps, decreasing rest periods and decreasing weight. I would increase the reps again once I could comfortably do 20 reps. Once I could do the increased reps, I would increase weight and go back to 20 reps. I would stay at the higher rep training until I reached my desired body fat. At this point I plan to stay with my current program and tweak it if things are not working for me.

I will look for the weight on the seated calf machine next time I do legs.

[Tifflex]

Great looking workouts there Tiffany! I think the idea behind the 20+ reps is to burn more calories because you are doing more work overall. It will also increase strength though, just not as fast.

Your fat loss will come primarily from having your diet in line. The lifting will help you gain muscle instead of losing it while you are losing weight. Whether you high, low, middle, or a mix of those with your lifting should depend on your overall goals and the progress you are seeing toward them... so basicly just try different things until you see what is working best to get you toward your goals.

Darren

Thanks Darren.