Dak's Journey- beat the last bit of B/F %

[dakotatx4]

Hi,

I'm new to bb.com but not new to a healthy lifestyle.
I started my transformation in aug. 2005 and lost 35 lbs about 8 months..then plataued before I tore my ACL playing tennis.

I'm 6mo into recovery -post ACL surgery and doing fantastic so far.

I will add stats after my calipers come in the mail. I'll take measurements then also.

Currently I'm getting back into working out with the lower body now.

I went low carb for too long while I was recovering and platued on that diet as well.

My goals are: -Get into size 30 waist jeans (currently in 32)
-drop BF while maintaining/gaining muscle mass
-lose the extra stomach fat

With the main goal being fat loss on the abdomen I will be posting my diet as I go also. I'm using fitday.com.

I work 12 hour nightshifts so my feedings are strange.
I'm 36 yrs old.
5'5"
170lb currently

I have a 6 week plan and I will need to preplan foods each day.

I'll start posting on Monday as day 1. I'm still gathering the mealplans for the week. I've never separated macro's and tried the zig zagging..so this should be interesting for me to learn.

Any coaching along the way is welcomed with diet and exercise.

Sat- 22min intervals on Tmill- 1.5miles (speeds 3.0-6.0/incline 0,1,2)

[dakotatx4]

i uploaded some of my transformation pics. I'm not sure how to make the paperclip on my thread.

[Simpy]

Originally Posted by dakotatx4

i uploaded some of my transformation pics. I'm not sure how to make the paperclip on my thread.

First, you have to hit the "Post Reply" button, not the quick reply. Then there is an area for loading pictures/attachments. That will get them up.

Glad to see that you're journaling. Everyone on here is so helpful. I'm sure you'll get to your goal soon.

[dakotatx4]

Sunday- rest day

Food packed for tonight. Up at 1230pm for 12 shift.

Fitday: 36f, 180c, 188p (20%, 33%, 47%) =1729cal

1pm-eas low carb RTD, 1 c. green grapes, 2.5g fish cap, multi vitamine,BCAA
3pm- 1/2 c oats n water, 1 scoop whey, 2.5g fish cap
6pm- 1 c. romaine, 1/2 c. spinach, 4 baby carrots, 1 celery, 2T italian, 1/2 Whole wheat pita, 5oz can white chicken
9pm- 1c. romaine, 1/2 c. spinach, 4 baby carrots, 1 celery, 2T italian,
3oz can tuna
12am-boca soy patty, 1 whole wheat bread, 1c. brocolli, 2c green beans
3am- 1 scoop whey n water, creatine, 1c. brocolli, glucosamine, 2.5g fish
cap, 500mg vit. c
6am- 1/2 c. Fat free cottage cheese, BCAA (back to bed)

[dakotatx4]

Thank you for the info Simpy

ok. round 2, for pic attachments, these are prior to going out for surgery.

[dakotatx4]

this is the progression from 1st BFL back in aug 05

[Simpy]

Lots of good muscle there. You're progression pictures are pretty impressive, too.

[twinnett]

Hi and welcome!! Great progress so far!

[Buffycat3]

Hi Dak! Welcome!

Great transformation pictures!
I wish you luck on your goals.

[dakotatx4]

Hi Simpy, Twinette, and buffycat,

I appreciate the compliments and the welcome. Any comments or advice offered on diet/exercise is appreciated.

This is my season to achieve the last of my longterm goal set in Aug 05.
The last weight is the hardest to get off but I think I'm on the right track with zig zagging to learn how to beat the bf%.

Went and got some casein protein today. I have been drinking whey everytime and I learned its fast digesting and best around workouts.

Vitamine shoppe doesn't have BF calipers! I was shocked. I'll try to go by GNC this eve on break if I can get away from work. I really wanted the calipers so I can get BF when I wake up on Monday-my day 1.

I do plan to walk tonight for 30min at lunch - moderately and climb up and down quite a few stairs in the process even though Sun is my Rest day.

[dakotatx4]

MON- steady cardio day -45min total
20min bike
20min Tmill - 3.5s / 5min each on 4%, 8%, 4%, 6%
5min cool on bike

Target: 220g P/ 170g C/ 80g F

Feedbag tonight -actual: 214g P/ 168g C/ 81g F
pre wo-.5 whey n water
pst wo-1.5 whey, orange
330p- EAS LC Rtd, 3/4 c. green grapes
630p-3oz lean taco g. meat, 1/2 c. FF CC, 2 corn tortilla's, 1/2 c. pinto beans
930p-can chicken, 2T mustard, 1 egg boiled, 1 WW pita, 1 c. green bean
1230a- soy patty, 2c. spinach
330a- green apple, celery, 4 baby carrots, LF cheese stick, 2T P.B.
630a-1/2 c. FF CC, 1/4 c. mix nuts
Fish cap intake: 7.5g

[golfGirl]

Hi dakotatx4!

I just found your journal! Wow! What a great transformation!! It looks like you have some nice muscle to work with too!

Keep up the great work!

[Mango]

Great progress so far!! Keep up the good work!!

[dakotatx4]

Hi Tricep girl and golfgirl. Thanks for dropping by my new journal.

Thanks for the compliments on my transformation progressions. Means a lot to me.

I do have quite a bit of muscle. I'm a stocky frame..so leaning out is my issue vs. weight gaining. I put on muscle and fat pretty fast. "double edged"..:>

[dakotatx4]

Hey where are ya'll getting the cute emoticons from?

[Emma-Leigh]

Originally Posted by dakotatx4

Hey where are ya'll getting the cute emoticons from?

they are typed (no spaces - I have them in so they show up):
: D =
: ) =
: ( =
: p =
:confused : =
:eek : =

There are more - but there is only a limit of 6 per post! LOL...

[Emma-Leigh]

Adding more:
:cool : =
:mad : =

Then you can also go to http://www.clicksmilies.com/ and then post the smilie's as images - just click on the smilie you want and copy/paste the 'forum' url box...
eg:


edit: For color, size etc you can also use do things like -
[color = red][/ color] will change the color red
[size = enter size number here] [/ size] will change the size... 2 is the 'default'... so 1 is smaller and 3, 4, 5 etc is bigger
[i ] [/ i], [b ] [/ b] and [u ] [/ u] will do italics, bold and underline respectively

[Miranda]

what? no-one's ever sarcastic?

: rolleyes :

the best exercise there is.
gives one wrinkles though . . .

[golfGirl]

Originally Posted by Miranda

what? no-one's ever sarcastic?

It's OK Mirands, breath deeply....

[dakotatx4]

TUE-excellent workout today. It feels good to hit it with the intensity now that the injury I did to my shoulder blade area is healing nicely. The pinch nerve or whatever the deal was released and its feeling very good this week. I upped the weights and had a fab. workout today.

65min total w/stretching

Standing Military press
12x 15lb
12x 25
12x30
10 x35
8 x 40
8 x 40

Goodmornings-BB
12x 35lb
12x 40
12x 45

DB upright rows
12 x 30lb (15lb db's)
10 x 40
10 x 40
DB 1 arm upright row
12 x 15 x 1 set

BB rear delt row
8 x 45lb <--lil' heavy dropped LB to perfect form
10 x 40
10 x 40
8 x 40

SB bench hypers
12, 12, 15 x B.W.

Off to Tmill for sprint intervals
22min total time on 0% incline
1.5 min at 4.0, 30 sec at 7.0, 1.5 min at 4.0, 30sec at 8.0 <--did this till i hit 20min.

FEEDBAG plan tonight
Target: 285g P/ 190g C / 95g F
Actual: 269g P/ 192g C/ 93g F

pre w.o.: .5 whey n water, apple, followed by H+ at 30min later
pst w.o.: 1.5 scoop whey n water, bananna
m1- 2 scoops Muscle Milk (casein not whey)
m2- 3oz g.meat, 1/2 c. FF CC, WW sm. tortilla, 1/2 c. pintos
m3- 3oz tuna, mustard, 3 eggs boiled, 1 c green beans
m4- apple, LF cheese stick, 1/4 c. mixed nuts, 1.5 whey n water
m5- soy patty, 2 c. spinach
m6- 1 c FF CC, 1/2 c. 2% milk <<its friday for me and its Bedtime :>>
Fish caps: 7.5g

[dakotatx4]

[QUOTE=golfGirl;35439871]

Thats CUTE!!!!!!!


Thanks for the posts on the emoticons.

[dakotatx4]

Like the link. Thanks a bunch.

[dakotatx4]

OMG i'm starving to death and i just ate an hour ago.

I'm splitting up m4: having nuts and cheese stick - NOW before I cave for a bad snack.
Whee- I can't believe i'm that hungry with only shoulder/sprints today.
It is my lower cal day though.

m4- apple, LF cheese stick, 1/4 c. mixed nuts, 1.5 whey n water

[sherdi]

Welcome to journalling!!!

I am always hungrier on lower carb days!!! Drink lots of water and tea!!! Fibrous veggies are great too!

[Buffycat3]

Originally Posted by dakotatx4

TUE-excellent workout today. It feels good to hit it with the intensity now that the injury I did to my shoulder blade area is healing nicely. The pinch nerve or whatever the deal was released and its feeling very good this week. I upped the weights and had a fab. workout today.

Hey This is wonderful news! WTG!
Now you are going to be unstopable!!

I agree with Sheri, Fibrous veggies are great!

[twinnett]

A big spinach salad always fills me up!!

[dakotatx4]

Thanks everyone for the suggestions. I just recalculated tomorrows feedplans and included a lot more spinach and brocolli and more frequent within meals too.

I zig even lower on cals tomorrow so this will be even better for the fibrous veggies.

Thanks again.

Oh I only drink water each meal, 2 c before i can have any coffee and water pre-bedtime. Within the night at work anyhow I have green tea(3cups).

-plain black coffee (2cups)but not everyday. diet pop is very rare. maybe 1 time bi-weekly

[dakotatx4]

I stayed up late this AM to get groceries on the way home and to cook another pack of lean ground meat and 15oz chicken breast on the foreman.

Then I had to cut all my lettuce and veggies up. (didnt take a knife wound this time..yay..heehee).

I got a huge bowl of fresh fruit..lots of colors on the counter again and I got some feta cheese - gonna try it ..never had it. I also got some hot sauce to try on eggs and the g.meat. - got some silk soy milk to try to. 3 new things. Yikes. Whats come over me..heehee

I got a Cucumber TOO! WOW!

[ubermumma]

Originally Posted by dakotatx4

I stayed up late this AM to get groceries on the way home and to cook another pack of lean ground meat and 15oz chicken breast on the foreman.

Then I had to cut all my lettuce and veggies up. (didnt take a knife wound this time..yay..heehee).

I got a huge bowl of fresh fruit..lots of colors on the counter again and I got some feta cheese - gonna try it ..never had it. I also got some hot sauce to try on eggs and the g.meat. - got some silk soy milk to try to. 3 new things. Yikes. Whats come over me..heehee

I got a Cucumber TOO! WOW!

Hi Dakota, thanks for stopping by my journal....and belated welcome and congrat on yours .

Everything looks great in here....interesting the way the "cucumber" is listed separately from the "food" items

[dakotatx4]

Uber, Thanks so much for droppin in and for the welcome.
I enjoyed reading through your journal.

Well the cucumber was a last minute thing. I remembered I had bought one of those too.

Well, I just experimented w/a shake LOL and it didnt turn out right.
tastes good tho..looks funky too.The steel cut oats didnt do what I thouht they would do. They all sunk to the bottom. Aw well I'm munchin em' w/a spoon outta the glass now..

I put in the blender:
1.5 scoops strawberry whey, 1/4 c. blueberries, 1 cup fresh spinach leaves, and 1/4 c. steel cut oats and blended it up..LOL