KriSti'S reAdY fOr aLL heR HarD wOrk To PayOFf!!

[Kristih2002]

This will be my continuation from my Spring Break Log. I am going to keep it going and post my diet and workouts in this log also. I will be doing more lifting this time than cardio so hopefully i will keep track of my weights too!! So here we go...


UpDate.
I started trying to lose weight in Nov. 2006 since then...

*I have lost a total of 25 lbs!! I went from 178 to now 153.
*My body fat has gone down 6 % from 40.5% to 34%

GOaL:
.1. Lose another 20 lbs to get to 130 lbs
.2. Lower my body fat down 10% or more
.3. Lose 2 pant sizes.

StaTs:
WeiGht: 152
ArM: 11.5 inches
Leg: 20 inches
ThiGh: 23 inches
WaiSt: 38 inches
HiPs: 40 inches

Diet:
I usually eat about the same thing everyday for at least breakfast and lunch

Breakfast:
Whey protein
1 c skim milk
1 banana
2 tbsp natural peanutbutter
1/4 c oats

snack:
granola bar or fruit

Lunch:
grilled chicken salad
honeymustard dressing

Dinner:
usually Chicken and veggies or rice
or a grilled chicken sandwich

Post Workout:
Whey protein
1 c skim milk


WorKoUts:
Like I said i should be lifting more in this log than cardio, although i will be still doing cardio.

Sundays: Legs
Mondays: Chest/ Cardio
Tuesdays: cardio
Wednesdays: off day
Thursdays: usually an off day! but sometimes i do cardio
Fridays: Shoulders / Cardio
Saturdays: Cardio

It is not necessarily going to look exactly like this. It is depending if I have to go to the gym by myself or not. but i guess i should learn to do the workouts well enough to do them by myself.

PiCTureS:

stomach:


BacK:


SiDe:

[pay tribute]

Subscribed

[uhockey]

On board. Such great work so far.

[Kristih2002]

I don't know if this helps.. but here are the pictures from when i started out back in Nov.

stomach:


back:

[nacersusaf]

Subscribed! Yay!

[Kristih2002]

Originally Posted by pay tribute

Subscribed

Originally Posted by uhockey

On board. Such great work so far.

Originally Posted by nacersusaf

Subscribed! Yay!

I am so excited to see people on board already!! Took like two seconds! Thanks

[twinnett]

Great progress!!!!

[Goalie_Girl]

Wow, awesome progress. You have a siimilar looking body to minem nice to see your results. Great job, keep it up.

edit: subscribed.

[AgeRage]

Can't wait to follow along!!

[Simpy]

Great progress so far. I'm in.

[Kristih2002]

WoRkOut

warm up:
bicycle:
10 mins
2 min cooldown

legs:
leg press:
120lbs 3 x 10
150 lbs 3 x 10
190 lbs 3 x 10

leg extentions:
85 lbs 3 x 10
85 lbs 3 x 10
100 lbs 3 x 10

leg curls:
85 lbs 3 x 10
85 lbs 3 x 10
100 lbs 3 x 10

calves:
110 lbs 3 x 15
110 lbs 3 x 15
130 lbs 3 x 15

5 mins of stretching

[AgeRage]

workout on Easter! whoa! and legs! great numbers girl!!

[Kristih2002]

Originally Posted by AgeRage

workout on Easter! whoa! and legs! great numbers girl!!

yes of course i went today b/c i had my off day yesterday and i like going on sundays b/c there aren't alot of people there.

[SurelyShirley]

Great progress so far, congrats! I will definitely subscribe also!

[Buffycat3]

Hi Kristi

I wish you the best of luck in reaching your goals!
Keep up the hard work

--Joan

[Kristih2002]

question:

should i be eating about 1300-1500 calories a day?!

[Kristih2002]

Also just like last time... I should be doing new measurements and pics about every month.

New weight updates most likely every saturday if not sunday!

[twinnett]

1300 seems a little low...what are you eating now?

[GyMgrrrL]

WoW!
Great progress so far! I'll definitly be following

[uhockey]

Originally Posted by twinnett

1300 seems a little low...what are you eating now?

Agreed. My advice would be to start looking into some sort of cyclic diet. Perhaps carb cycling?

[Kristih2002]

WoRkOuT For AprIL 9th

chest

Dumbell Chest Press
20 lbs x 10
25 lbs x 10
25 lbs x 10

Incline Cable Press
20 lbs x 10
25 lbs x 10
25 lbs x 10

Chest Press Machine
40 lbs x 10
40 lbs x 10

Cardio
Elliptical: 20 mins.. 5 min Cool Down.

[Kristih2002]

Diet

Breakfast
1 c skim milk
1 scoop whey
1 banana
2 tbsp natural pb
1/4 c oats

I pretty much have this for breakfast every morning.

Snack / Lunch

So.. I went to go to the grocery store down the street to go get a salad and I get there and they are Freaking closed. Like out of buisness w/out notification! So I went to Mr. Goodcents!

I got a half sub but ate a quarter of it on break. and the other quarter for lunch.

Wheat Bread.
Turkey.
Lettuce.
Mustard.

Dinner
Whole Grain Alfredo pasta w/ peas
3 oz's of Chicken

BeFore Bed
1 Slice Whole Wheat bread
1 tbsp natural pb
.5 tbsp sugar free jelly
1 c skim milk


I usually don't eat Mr. Goodcents, but like i said, the grocery store was closed so now I will either find a closer one, or even easier, bring one from home!

I put all this into fitday (which i started using TODAY!!)


Total

Calories:
1548

Carbs:
180

Protein:
119

Fat:
47

[Kristih2002]

today i have to say i think my diet is much better.. much less carbs...

i will post my diet for sure later on after i eat my last meal..

right now i am at..917 cals...92 g protein... 91 carbs.. 26 fat.

[AgeRage]

eat more

You gotta feed that metabolism girl!

I would read up on some articles for macros for weight loss....I really like carb cycling, there are many good articles on that....

One tip I can give is that's quite a bit of fat in your breakfast....keep most of your carbs early in the day and around your workout..maybe take 1 or both TBS of PB and put those in your evening meals....

good luck! By reading and learning about all of this, you will come up with a good plan for sure!! That's how I did it

[Kristih2002]

Originally Posted by AgeRage

eat more

You gotta feed that metabolism girl!

I would read up on some articles for macros for weight loss....I really like carb cycling, there are many good articles on that....

One tip I can give is that's quite a bit of fat in your breakfast....keep most of your carbs early in the day and around your workout..maybe take 1 or both TBS of PB and put those in your evening meals....

good luck! By reading and learning about all of this, you will come up with a good plan for sure!! That's how I did it

Thanks for the advice. I made some trail mix for a snack tonight so i figured i would eat that instead of adding the pb in w/ breakfast.

I also made some chicken for lunch tomorrow to eat w/ my salad.. so i'm all ready to go!

[Kristih2002]

WoRkoUt

Biceps / Triceps

Standing E-Z Curl
30 lbs 3 x 10

Seated Incline DB Curl
5 - 10 lbs 3 x 10

Skullcrusher
25 lbs 3 x 10

Cable Pushdown
45 lbs x 10
60 lbs x 10
60 lbs x 10

Cardio
bicycle
5 mins


While I was working out, my wrists felt really weak. But they have felt like this pretty much all day. I need to start taking my joint caps again.

[Kristih2002]

DiEt foR apRiL 10Th

BreAkFaSt
1 c natural peanut butter
1 sc whey
.5 banana
.25 oats
1 c milk

SnAcK
1 c milk
1 sc whey

LunCh
3 oz Chicken
2 slices whole wheat bread

DiNNer
5 oz 94/6 hamburger
1 slice 2% cheese
BeForE beD
1 c milk
.5 tbsp nat pb
.5 tbsp sugar free jelly
1 slice whole wheat bread


ToTalS
Calories:1408

Carbs:123

Protein:141

Fat:45

[Kristih2002]

WorKoUt


today is my off day, unless I decide to go and do light cardio.

[AgeRage]

Originally Posted by Kristih2002

DiEt foR apRiL 10Th

BreAkFaSt
1 c natural peanut butter

I'm guessing you meant TBS?

mmmm I can't wait for my last meal..PB!!!


Where are the veggies missy?! LOL




Looking good!!! Enjoy that rest....if you get it!

Have a great night girl!!

[Kristih2002]

Originally Posted by AgeRage

I'm guessing you meant TBS?

yeah i did mean tablespoon. i was in a hurry to post so i could shower and go to bed.