BuffButterfly Progress Journal

BuffButterfly · 03-23-2007, 12:20 PM

Started High Protein Diet and New Training Routine 3/12/07
Before I began on this my routine was 30-45 minutes of cardio incline @ 5, speed 4.5 or 45 minutes of Kick Boxing. I only used lightweights with high reps. I have shifted my goal from maintenance to gaining muscle and reducing fat. I have increased my calories to around 1800 and increased my protein intake to 1.5g per pound of body weight. Recently I added creatine and I noticed more endurance with it, also I am not as sore afterwards. I increased my weight routine to 4 days a week and decreased my cardio to 20 minutes X5 days. I perform the cardio early am and the weight training in the pm. This is hard for me since I was overweight most of my life and since the weight loss I have a phobia of weight gain. I am learning to use my mirror and tape measure instead of my scale. I plan on performing a cutting phase after I have established some real muscle gains. But since I am new to the whole bodybuilding, muscle gaining program I find I second-guess myself if I am doing all of this right. But I would rather do something with some results than nothing at all.

Monday- Leg Day (cardio 5:30am 20 min) incline @5, speed 4.0
Warm up: Stretch and leg lifts
Squats: bar 10 reps, 70# 8-10 reps x2 sets, 110# 8-10 reps, 70# to failure
Lunges: 25# bar 20, 45# bar 20 x2 sets
Leg Extensions: 60# 8-10 reps x3 sets
Abductor Machine: 70# 8-10 reps x3 set for inner, 3 for outer
Leg Press: 75 # 8-10 reps x 3 sets

Tuesday - Upper Body (cardio 5:30am 20min)
Bench: bar 10 reps, 10# 8-10 x1, 20# 8-10 x1
Peck Deck: 40# 8-10 reps x2sets
curls:25# bar 8-10 reps, 35# 8-10 x2 sets
Dumbells: 10# 8-10 x1, 12# 8-10 x2, 8# to failure

Wednesday - Abs (cardio 5:30am 20 minutes)
Ab Machine: 30# 15-20, 40# 10 x2 sets, 40#10 x2 sets
leg lifts:8-10 x3 sets
side ab machine: 70#8-10 x3 sets
crunches: 25 x3 sets

Thursday - Back & Tris (cardio 5:30am 20 minutes)
Pull downs: 60# 8-10 x3sets
Push Ups: 8-10 x3 sets
dip machine:60# 8-10 x3sets
scull crushers:20# bar 8-10 x3 sets
dumbell:8# 8-10 x 3sets

Friday - Cardio @ 5:30am 20 min
No Lifting, Family night

Sat & Sun Off

I hope to look back on this routine in a few weeks and see I have made improvments and gains.

BuffButterfly · 03-28-2007, 09:17 AM

This week workouts have been great. I noticed I have wnet up on my weight from last week.

Squats : up to 130lbs
Lunges with 45lb bar instead of 25 lb bar
Bench is the same (that's my weak area)
Curls: moved up to 45 lb bar instead of 25lb bar. Need a little help, but I did it
Dumbells (bi's) 15lbs (lifts) 20lbs

My lower body seems to be stronger than my upper, but I guess that's bcs I never really worked much on it. I already feel a difference and hope to see results in a couple of more weeks.

CrazyKeira · 03-28-2007, 02:02 PM

Good luck to you! You seem to be off to a good start. I have a phobia of weight gain too, although I have never been overweight, but my mom has been most of my life and I've seen how hard it is to get rid of, so I decided to never get there to begin with. I think learning to drop the scale and go by look and measurements is hard, but it's definately worth it. I haven't weighed myself in about 3 weeks and I used to do it guaranteed every 2 days before. I'm glad you already feel a difference because that is such a great motivator. Hope you get the results you're looking for!!!

BuffButterfly · 04-02-2007, 08:47 AM

Quote:

Originally Posted by CrazyKeira

Good luck to you! You seem to be off to a good start. I have a phobia of weight gain too, although I have never been overweight, but my mom has been most of my life and I've seen how hard it is to get rid of, so I decided to never get there to begin with. I think learning to drop the scale and go by look and measurements is hard, but it's definately worth it. I haven't weighed myself in about 3 weeks and I used to do it guaranteed every 2 days before. I'm glad you already feel a difference because that is such a great motivator. Hope you get the results you're looking for!!!

Thanks, for your support. I would have responded sooner but I was not able to log on for serveral days.

SexyBack · 04-02-2007, 08:52 AM

Hi there, and welcome
good luck!
I'm looking forward to watching you progess!

BuffButterfly · 04-02-2007, 08:52 AM

I could not fall asleep last night until 2:30 this morning. I had to be up for work @ 6:00. Feeling really bad when I got up but just kept pushing through until I felt better. I have a long day ahead. It was suppose to be leg night but I have to work after hours tonight. So legs tomorrow, better that way since I am running low on sleep. The diet is going well and I am still motivated thanks to this website and all the great people. I just can't wait until I can see a noticeable difference. I feel great and I am gaining strength, just can't wait to see some muscle. I must be patient and press on!

BuffButterfly · 04-02-2007, 08:56 AM

Hi, SexyBack - thanks! I will be posting some new photos sometime this week. I am thinking maybe some of me in the gym. I don't see myself the same way as I am in the photos. In my mind I am still the fat girl I was before. So when I see I am actually not that big it really encourages me that I can do this!

SexyBack · 04-02-2007, 12:06 PM

can't wait to see the pictures!

BuffButterfly · 04-04-2007, 07:25 PM

Today was chest & bi's. I had a great workout and I really felt the blood rush to my bicepts. It has been 3 weeks now and I feel as though I am laying a good foundation for some growth. I think my upperbody responds quicker than my lower body. Although I can lift more weight with my legs and I am much stronger there than my upper body.

BuffButterfly · 04-06-2007, 06:42 AM

I am finally starting to see a little muscle in the arms. I know it has only been three weeks since I started but it seems longer. I can't wait to see where I will be in another 3 weeks.

BuffButterfly · 04-09-2007, 06:54 AM

4/9/07
Yesterday was Easter and I was repsonsible for the cooking. I tried to make everything as healthy as possible. We had ham, sweet potatoes, fruit salad, wheat rolls, and a cheesecake made with splenda and fat free cream cheese. I sent most of it home with guests. I don't want all that hanging around. So this morning I am back on track with my chicken, tuna, shakes, bars and egg whites.