Ruby's Journal

[redruby2u]

I'm new to this board and want to post my journal so someone can tell me if I'm doing it right. I'm not a bodybuilder. I just want to get toned especially my midsection. I've been lifting weights for a about a year and half now except for the last 6 weeks because of a wrist surgery. My wrist is fine now and I started doing light weights again today.

Here's my stats:
weight - 120
height - 5'4
bf% - 22%

I did back/bis/abs

Assisted pull-ups - 4 warm-up sets (120/110/100/90) and 2 work sets (110 lbs.)
Seated row - 2 sets of 12 (50 lbs.)
Wide grip pulldown - 2 sets of 12 (50 lbs.)
Cable curls - 2 sets of 12 (30 lbs.)
Hammer curls - 2 sets of 12 (8 lbs.)
Cable crunch - 4 warm up sets (30/40/50/50) and 2 work sets (40/40)
Incline leg raise - 12 reps
Incline side crunch - 12 reps

8:00 - oatmeal w/ protein powder
10:30 - power muffins (homemade with oatmeal, egg whites, cottage cheese, cinnamon, splenda & vanilla)
1:00 - vegetable soup, protein shake
4:00 - shake
6:30 - baked chicken, brown rice, veggies
9:00 - protein shake

I need feedback from you guys.

ruby

[gallerygurl]

Id say get more of your protein from food sources instead of powders..
and throw in some good fats with your protein only meals..
looks good though to me..
nice to have you join us

[redruby2u]

Nov. 11

Thanks for your input gallerygurl. I'll try to eat more protein from real food. Yesterday was just a hectic day for me.

Today, I did HIIT on the treadmill.

2 minutes warm up on 4 mph
minutes 3-6 (5.5, 6.5, 7.5, 8.5 mph)
minutes 7-10 (same)
minutes 11-14 (same)
minutes 15-18 (same)
minute 19 (9.0 mph)
minute 20 (5.5 mph)
5 minutes cool down (5.0 mph)
calories burned: 244
miles: 2.65

Here's my menu for today:

8:00 cream of rice w/ whey
10:30 4 egg whites veggie omelet
1:00 baked chicken, brown rice, steamed veggies
4:00 tuna, baby carrots
6:30 grilled chicken, brown rice, cauliflower
9:00 protein shake

I want to lose 5 pounds and gain some muscles. I eat approx. 1500 calories a day. Is that enough or too much calories?

[gallerygurl]

definitely not too much.. Its pretty good, actually dont go any lower though.Im tryin 1600 this week.the point is to eat as much as you can and still lose.This keeps your metabolism firing.You want to have room to make adjustments if you start too low there is nowhere to take anythinG from you know?
Dont forget to add a fat to that last meal, if ou dont eat fat your body will store fat. A tablespoon almond butter is good , avocado,
flax oil etc..

[redruby2u]

Thanks again gallerygurl. Can I use natural peanut butter as my fat? I'll check the market for almond butter, that sounds yummy. What kind of flax oil do you use? Liquid or capsules?

[gallerygurl]

its ok but almond butter is better...almond butter is in most grocery stores.. flax oil but i prefer to get my fat from food .