Formerly "hotgymchick"'s Journal

[Kristen]

hey all just wanted to get a new name because the old moniker was illiciting too many weird PM's.



will be posting my journal here now

[gallerygurl]

I think its better anyway. You dont have to be a hot chick everyday , you know???
Altho Im sure you look great!!!

[Kristen]

Originally posted by gallerygurl
I think its better anyway. You dont have to be a hot chick everyday , you know???
Altho Im sure you look great!!!

Haha I know, somedays I like being a no-makeup, sweatpants chick

[Emma-Leigh]

Hey Kristen,

I much prefere it this way - suits you better.

Stay true to yourself ok...

[Kristen]

before workout: 2 egg whites

8 AM:
30 minute bike workout
3 sets pushups
3 sets dumbbell incline chest press
5 sets parallel bar chest dips (desending assisted weight)
3 sets cable bicep curl
2 sets dumbbell bicep curl
3 sets overhead triceps extension
2 sets bench tricep dips
15 minute bike

10 AM: PW shake (20 g powder, 8 oz yogurt, tablespoon of glutamine)

12:00 PM: 1/2 medium sized yam, 5 oz chicken

**EDIT**
2:00 PM:
4 egg whites, 1/2 c. unsweetened applesauce, 20g protein: made into pancake (218 cal, 32 protein, 14 carb, 0 fat 1 fiber)

3 PM:
45 minute bike workout (cant run: blisters)
Abs

4:30 PM: PW shake (20g powder, 8 oz yogurt)

7PM: 5 oz chicken, 2 c green vegetables

before bed: 4 oz skim milk, handful of almonds

total cals: around 1350- seem right?**EDIT: 1350 is too low if I am doing 2 cardio sessions plus weights?...add 200 cal=1550)
protein: around 150

[hotgymchick]

Ack I forgot my password for my other account

7:30 AM: 2 egg whites

8 AM:
5 min bike warmup
squats: 1 warmup set, 3 working sets
dumbbell SLDL: 3 sets
seated shoulder press: 3 sets
cable laterals: 2 sets
DB laterals: 2 sets
decline crunches w/ 10 lb: 3 sets
hanging leg raises: 3 sets

30 min bike workout (intervals)

9:45 AM: 8 oz yogurt, 20g protein powder, 10 g glutamine

12:00 PM: 5 oz chicken, 2 c green vegetables (squash+green beans)

2:00 PM: 1 whole egg, 3 egg whites

4:00 PM:
cardio of some sort...not sure about running..might run..might do cardio and then run later....

PW: same shake as above

Dinner: 5 oz chicken, 2 c vegetables

Before bed: 8 oz sugar free soy milk, 2 tbsp pb

[hotgymchick]

feel like ****...dont want to eat...its flooding in my town...

8 AM:

5 min bike warmup
3 sets: lat pulldowns
superset 2 times through: bent over barbell row w/ 1 arm rows
2 sets: pullups
3 sets: DB bicep curls
3 sets: reverse grip tricep pressdowns
2 sets: concentration curls
2 sets: french press compounded w/ close grip bench press
3 sets: decline crunches
10 min bike cooldown

9:30 PW: 1/2 c. orange juice, 1/2 c water, 20 g protein, 10 g glutamine

12:00 PM: 5 oz chicken, 2 cups squash&green beans

2:00 PM: 1 whole egg, 3 egg whites

4:00 PM: 45 minutes steady state bike workout

6:00 PM: 5 oz chicken, 1/2 cup spinach w/ tomatoes

before bed: 8 oz sugar free soy milk

[playmaker]

Did you eat anything before cardio???

[imperfectly_lou]

You must eat before lifting. It is OK to do a certain amount of cardio on empty but your muscles need readily available glycogen to GROW.......

[hotgymchick]

What bf% does a woman need to obtain before she can have a clearly visible six pack? Like, 10%? Any of you gals know....


7:30 AM: 2 egg whites

8 AM:

5 min bike warmup
3 sets leg extensions
4 sets squats
3 sets dbsldl's
walking lunges
3 sets calf raises
4 sets barbell incline chest press
3 sets parallel bar dips
2 sets crossovers to fatigue
25 min bike workout

10 AM: 20g protein, 10g glutamine, 8 oz yogurt

12:00 PM: 5 oz chicken, 2 c. salad greens, 1 1/2 c. squash

2:00 PM: 1 cup skim milk, 20g protein

5:00 PM ish: Run

6:30 PM: 5 oz chicken, 2 cups squash w/ 2 tbsp olive oil

before bed: 8 oz sugar free soymilk 2 tbsp walnuts

[imperfectly_lou]

It varies from person to person. Some people have quite visible abs that will come out at about 15% whereas others can go down to 8% and still not get as much definition as they want.

[hotgymchick]

girls, i'm so upset. i am so obsessed with losing bodyfat. i feel like i'll never get results. even though i've only been eating enough calories for a week or two now.

i cant even stand to look at myself without wanting to die.

[Emma-Leigh]

Originally posted by hotgymchick
girls, i'm so upset. i am so obsessed with losing bodyfat. i feel like i'll never get results. even though i've only been eating enough calories for a week or two now.

i cant even stand to look at myself without wanting to die.

Kristen!! You are doing SOOOO well!! Don't start to give in to the voices now!

You don't WANT to loose more body fat! You are at 14% - it is UNHEALTHY to drop below this! It is also UNNESSESARY unless you are about to compete in a comp that requires you to have a lower body fat!!

Think about your BONES! Do you want to be able to run in a few years time??!! If yes, then you NEED the fat so you can keep your hormones functioning!

You are disappointed because you have no shape due to the fact that you are SKINNY SKINNY SKINNY!! You are TEENY!!

To get shape You NEED MUSCLE! - So add some muscle (not lots - but a little) and you will get the shape that you are looking for! Please, keep eating. Aim for that 1400-1500 cals a day...!!

Don't give in to the image of 'females' that is shoved down your throat in modern media - it is crap. I just posted this to Amanda and you should read it too:
http://www.bodybuilding.com/fun/lisa1.htm

Remember - each day you wake up you make a decision on how you are going to live that day.

What are you going to choose?

[Emma-Leigh]

ps:

http://humrep.oupjournals.org/cgi/co...ate=10/31/2003

http://www.clinchem.org/cgi/content/...ate=10/31/2003

http://www.ajcn.org/cgi/content/full...ate=10/31/2003

http://jcem.endojournals.org/cgi/con...ate=10/31/2003

[imperfectly_lou]

Originally posted by hotgymchick
girls, i'm so upset. i am so obsessed with losing bodyfat. i feel like i'll never get results. even though i've only been eating enough calories for a week or two now.

i cant even stand to look at myself without wanting to die.

Kristein sweetie, I understand, believe me I do.

But.. YOU STILL DON'T EAT ENOUGH CALORIES

and you NEED to get some form of therapy. This is NOT going to go away....... Do you want to spend the next ten years of your life hating yourself? How boring and depressing...

[hotgymchick]

i used to be 14% (when i weighed 103) , now i weigh like 110-115 but i just did the mybodycomp and it said NINETEEN!!?!?? thats wonderful.... and it said my waist to hip ratio was too high. my waist is 25 inches and my hips are 31. whats wrong with that? my arms are 10 inches..where are they getting 19 percent fat. i'm 5'4". WHERE IS THIS 19% fat?!?!??!?! someone come oveer and find it

my parents won't let me go to therapy, they cannot accept the fact that their daughter has a problem. my mom offered to buy me something last night when i told her i was upset. "kristen, i dont have time for this! go shopping!" my dad goes "how much will it cost for you to be happy?" its ridiculous.

7:30 am: protein bar (220 cal) 3 g carb

WKT: 8 AM

5 min bike warmup
3 sets shoulder press
3 sets upright row
2 sets lateral raisese
3 sets lat pulldowns
3 sets hyperextensions

abs:
superset leg lifts with decline crunches: 4 sets
3 sets weighted decline crunches
superset rope crunches with nautilus machine crunch: 3 sets
3 sets feet on ball crunches

9:30 AM: 8 oz plain yogurt, 10g glutamine, 20g protein (280 cal)

12:00 PM: 5 oz chicken, squash w/ 1 tbsp olive oil

2:00: 20g protein shake

3:00 PM: HIIT cardio (look at that..no more sloggy steady state)
10 min warmup
20 min intervals (30 sec: 45 sec)
6 min cooldown

4:00 PM: 5 oz chicken, squash w/ 1 tbsp olive oil

before bed: 8 oz skim milk

[gallerygurl]

thats awful bout your parents.. You need to do things for yourself though and look for some therapy on your own.
About the body fat..
I doubt you are 19% I dont like that site . You are probably lower than that.

[Emma-Leigh]

As I have said before - that is not entirely accurate - it is best just as a measure of PROGRESS.

This is because it depends partly on your bone structure. You are built a lot like me - you have very little 'waist', being much more 'ruler' like in shape. Because of this your hip to waist ratio is higher and your body fat measurements on all those tests will also be higher.

My hip-to-waist ratio is high as well (well... borderline - it sits on about 0.79) and mybodycomp over-estimates my BF too. It tells me I am 17% BF when I know (from calipers and bio-electrical impedence machines here) that I am 14%.

Go and get your BF tested professionally. It is the only way to be sure!

You are NOT FAT! Even if you are really 19% BF you are not anywhere near fat! Your measurements are tiny and you are 5'4 and 110 - so that means you CAN NOT loose weight. Full Stop. You get into the unhealthy range below that. At the moment you have a BMI of 18.8, which is below healthy as it is (19-25).

Just keep at it! Be consistent with your training and eating and be patient.

my parents won't let me go to therapy, they cannot accept the fact that their daughter has a problem. my mom offered to buy me something last night when i told her i was upset. "kristen, i dont have time for this! go shopping!" my dad goes "how much will it cost for you to be happy?" its ridiculous.

Forget your parents. Seriously. If you want to talk to someone just go. Hell - if they are offering you money to go shopping take the money and then go use it to talk to someone.

Even if you say you have an infection and you need to go see the GP - talk to your GP. They can help you out.

Or, what about your old school counsellor?

I don't know...... Are you religious? Maybe consider a local person from a church (I don't know exactly how it works - but I am sure there would be someone you could talk to???).

7:30 am: protein bar (220 cal) 3 g carb

9:30 AM: 8 oz plain yogurt, 10g glutamine, 20g protein (280 cal)

12:00 PM: 5 oz chicken, squash w/ 1 tbsp olive oil

2:00: 20g protein shake

4:00 PM: 5 oz chicken, squash w/ 1 tbsp olive oil

before bed: 8 oz skim milk

Hmmm.. This is interesting!! It is looking good calorie wise (very good) but why the change to a more fats/protein diet?

[hotgymchick]

Emma-thank you for the support. i'll try to work it out with my parents....

well, I feel awful eating any carbs such as oatmeal, potatoes, sweet potatoes, any of that. i dont know why, it just doesn't agree with me. so i figured, can't cut carbs and fat, so add some more fat in, and get the majority of carbs from vegetables. do you think this is condusive to my goals?

[Emma-Leigh]

Originally posted by hotgymchick
Emma-thank you for the support. i'll try to work it out with my parents....

I hope you can work it out.... they have no right to deny you sanity. Tell then, if they really want to see you happy, that you NEED to go and talk to someone.

well, I feel awful eating any carbs such as oatmeal, potatoes, sweet potatoes, any of that. i dont know why, it just doesn't agree with me. so i figured, can't cut carbs and fat, so add some more fat in, and get the majority of carbs from vegetables. do you think this is condusive to my goals?

Hmmm... Is that 'feeling awful' mental or physical?

I feel because you are already lean and as you are very active, you don't want to rely on fats as your fuel of preference. Even modified low carb diets such as CKD are not really all the best for athletes.

See, as a runner you NEED carbs to fuel your muscles sufficiently during your cardio/training sessions. Your body, when it gets fit, becomes very efficient at using glycogen/glucose to fuel your workouts. So, fats will not work - and you will end up drawing on your protein stores as a result.

Also, as you are lean, your body will not want to dip into your fat stores all that much - it sees them as survival tools.

You will probably find that your workouts/running will suffer as a result of lack of the instant energy of carbs and you will end up feeling drained and tired....

[imperfectly_lou]

As Emma suggested, take your parent's money and go and see someone NOW....... You can have a look at the treatment finder on www.sfwed.org to find a referral or see your GP.

My measurements are similar to yours - 26inch waist and 31 inch hips....

I don't believe that BodyComp site is very accurate but here is a story for you...... when I was doing lots of cardio and not eating much, I burnt off all my muscle and went up to 27% body fat. I LOOKED tiny, I was underweight but I had lost all my muscle. Some catwalk models have 30% body fat (and we know how tiny they are!)

It is quite possible that given all the cardio you do and how little you eat, you have lost some muscle, hence increased body fat %.

I was frustrated when I had my body fat tested about 6 months ago because I thought I was really lean. Like you I was like "where is this body fat on me, I can't see it!" I was 22% at the time.

[hotgymchick]

well i cut to 1 cardio session a day. i prefer lifting weights in the morning and do a 5 minute warmup, 10 minute cooldown. i'll run at night, but if i dont run (or cant because of injury) I'll do HIIT cardio.

its so weird not doing alot of cardio. but i want more than anything to lose bodyfat and become more defined, so if thats what i have to do....

[Emma-Leigh]

Originally posted by hotgymchick
well i cut to 1 cardio session a day. i prefer lifting weights in the morning and do a 5 minute warmup, 10 minute cooldown. i'll run at night, but if i dont run (or cant because of injury) I'll do HIIT cardio.

its so weird not doing alot of cardio. but i want more than anything to lose bodyfat and become more defined, so if thats what i have to do....

**happy happy dance... happy happy dance**

Woo hooo

Laa laa laa laaa!!!



**leaps for joy**

YAY!!!



Ok... Must.... Calm.... Down....
...
..
.
.


Nope... not going to happen...!!!! WOOOOOO HOOOOO!!!!!!!!! **jig**

I am soooo proud of you girl!!

Remember - Consistency is the key! Just eat well, train hard and give yourself enough rest - one day you will turn around and realise that you maintain 14% BF and you don't even have to try!

[hotgymchick]

before cardio: 1/2 cup egg whites

workout: 10 minute warmup, 20 minutes of intervals, 10 minute cooldown

after cardio: 20g protein, 4 oz oj, 4 oz water, 10g glutamine

2:00 PM: 5 oz chicken, 2 baby squash, stewed tomatoes, 2c lettuce

6:00 PM: 5 oz chicken, 2 c green veggies

before bed: 8 oz skim milk, 2 tbsp walnuts

[gallerygurl]

you are doing soo good. I tell my boyfriend all bout everyone.."guess what Kristens doing better .." etc..
You really are doing good tho girlie. You know your parents wont be there for every decision you make and Im sure they dont know every little thing youve done!!! So go on you own and get
help for you. You are smart and you dont want to waste your life away running 3 hrs a day. . .

[ShaneG85]

Originally posted by hotgymchick
my parents won't let me go to therapy, they cannot accept the fact that their daughter has a problem. my mom offered to buy me something last night when i told her i was upset. "kristen, i dont have time for this! go shopping!" my dad goes "how much will it cost for you to be happy?" its ridiculous.

Sounds like you need a boyfriend or a good friend. That's just my opinion.

Shane

[Emma-Leigh]

Hey Girl,

Thought you might be interested in some of these articles:

Relationship between energy deficits and body composition in elite female gymnasts and runners
http://www.acsm-msse.com/article.asp...ISS=3&PAGE=659

Effects of meal frequency on body composition during weight control in boxers.
http://www.ncbi.nlm.nih.gov/entrez/q...&dopt=Abstract


The moral: Keep eating and keep eating regularly

[hotgymchick]

Originally posted by ShaneG85
Sounds like you need a boyfriend or a good friend. That's just my opinion.

Shane

why dont you not comment on my journal, dont even read it, hows that sound?

I dont "NEED" a boyfriend. that is the exact opposite of what I need, and where all my problems stem from.

[Emma-Leigh]

Originally posted by hotgymchick
why dont you not comment on my journal, dont even read it, hows that sound?

Hee hee... You tell him girl

Yeah, because a 'good bloke' is all that is needed to fix the worlds problems!

My god, all these boys who think that all a girl really needs is a manly guy to rescue her... Sheesh... Their ego's must be the size of small counties

I dont "NEED" a boyfriend. that is the exact opposite of what I need...

Exactly.

You are complete as you are

[mirror]

Originally posted by hotgymchick
why dont you not comment on my journal, dont even read it, hows that sound?

I dont "NEED" a boyfriend. that is the exact opposite of what I need, and where all my problems stem from.

yay Kristen, rockin'! you tell 'em!


"I don't need anyone to rectify my existence. The most profound relationship we will ever have is the one with ourselves."

He didn't even need to read your journal. just your sig which I think is fab.