Hi, I'm Alissa ;-). I'm 5'5, 27 years old, and 135 pounds, depending on the day & what scale I'm using ;-) I am trying to build muscle, but what I really want to do is get to 18% BF..I'm at 24.3% right now...
I'm going to start journaling on here. I read a lOT of stuff on fitness & diet (especially bb.com!)...but I still feel kinda lost. Such as, am i exercising enough, eating enough or too many calories for the small amount that I work out? I have a part-time job and I go to college full time.
Right now I'm doing a ratio of 40/35/25 (C/P/F)
(I couln't decide between 40/30/30 and 40/40/20, so I compromised!
1820 calories on workout days (assuming I burn 250 calories), 1450 on non-workout days.
I started working out about a month ago, I am able to make it there MWF so far. I really want to take the gravity pilates class that my gym has on T & TH nights, but it ends 1/2 hr before my class starts...with driving & parking, I've only been able to make it a couple times I'm trying,with work & school, it's hard to make it to the gym more than 3 times...I wish I could go 4-5 times...
At this rate, it's going to take me 4 months to even tell any kind of difference, isn't it?
Last edited by sharkalissa; 03-15-2004 at 08:43 PM.
I almost made it to the gym today (i don't usually go on tuesday)....if class didn't end at 7:30 pm...but I think I will keep my gym bag in the car all the time. By the time I got home to get it, I was hungry, and well....
I had a bite of steak & of a baked potatoe, so I'm guessing my counts are a little higher than what I have here...bad!
EXERCISE:
13 minutes on treadmill (at home), seeing how long I could stay at 80% HR...lasted about 3 minutes. Burned about 60 calories, not even going to count it.... I read about this excersise, the GXP, graded exercise something...I'm going to try to do that at least 1-2 times a week. Need tp work up to it though!
It's almost 11:00, and I just hit 1000 calories. I hope I can get that 6th meal in tonight.....
i want to lose more BF!!!! And de-flab myself! Thinking about the CKD for a week or so.
Last edited by sharkalissa; 03-16-2004 at 09:14 PM.
Here's yesterday's plan...It was St Patrick's day, so I had to go out! Which means I will be staying home this weekend - last nigt was my one day a week. One nice thing about beer - it's a great laxative! ;-) I don't know how pleased I was with today's workout. The hamstring curls esp I think I did not put enough weight on because they were a little too easy. I was sore at the gym, but after my cardio, I walked out feeling nothing. I feel like I wasted my workout!
So I'm a little sore in my legs today, and I can feel those leg presses that I was pushing myself on yesterday. Not happy with myself that I consumed over 600 calories of beer last night. That's just sick. I need to cut down from 1 night a week to twice a month, since I can't seem to drink less than 5 beers, no matter how much I try to drink slow.
Meal 3 - 7:30 pm
2 oz. chicken breast, 1 Light String Cheese, 7.4 oz cucumber, 6 oz romaine lettuce, 12 oz. broccoli & cauliflower (oversteamed!), .5 oz red pepper, 1 T vinegar, 12 peanuts
Meal 4 - 11:00 pm
2 oz. chicken breast, 1 slice Ezekiel Bread, 7 almonds, 2 T brown rice
Meal 5 - 12:00 am
1/2 cup LF cottage cheese, 1 T natural peanut butter
I can see a big problem with getting all my calories in when I sleep in to late...I don't like having to cram down 500 calories late at night. And i can tell that i am getting addicted to peanuts!! I would rather have peanuts over chocolate...i think.
Next goal: to eat my fruits earlier in the day. All before workout time, and none after. And to vary my fat sources!!
A couple of observations. I used to do cardio after my leg workouts but I found that I was holding back on the weights and not getting a good workout. Now I do legs on their own - my workout takes about 60mins and the quality of my workouts (and my muscle gains) have improved so much - just something for you to think about...
The days you sleep in, try and get more of your calories earlier i the day. Like make your first meal 500cals or so. You should still get almost the same number of cals on rest days.
Hi Alissa, Thanks for your post on my page. I second what lou said about 1st meal being 500 cals. I've been eating a 550 cal bfast for almost 2 years and it is very satisfying. Our muscle needs fuel.
Originally posted by imperfectly_lou Welcome to the board Alissa!
A couple of observations. I used to do cardio after my leg workouts but I found that I was holding back on the weights and not getting a good workout. Now I do legs on their own - my workout takes about 60mins and the quality of my workouts (and my muscle gains) have improved so much - just something for you to think about...
The days you sleep in, try and get more of your calories earlier i the day. Like make your first meal 500cals or so. You should still get almost the same number of cals on rest days.
Hi! Thanks for the advice...i will think about taking the cardio out I need to up my leg workouts anyways, I don't think they are challenging enough. But is 2 days of cardio too little? Right now MWF are the only days I can work out. Yeah, I could go outside & exercise, but it's in the 40's still.
As for the calories, I can up my breakfast, but 500 is a bit too much for me - I've always had a tiny stomach, and I have a hard time eating my 300 some days. But my mid-day meals (lunch) could be bigger!
I can see why sleep in so important with working out. I didn't get much sleep wed or thurs night, and today in my workout, I was having such a hard time. I made it, and now my arms are really fatigued, and I did the same workout as last week! I could barely move the seat up on a couple machines i had such little energy. And...I skipped my cardio! eeek! And...I just couldn't stomach the thought of a whey shake & oatmeal so I ate a SF power bar, and YUCK. I have such a gross aftertaste in my mouth, I'm starting to get the sucralose headache Now I remeber why I stopped eating sugar free! I should be loopy and spacey soon. I'm sure it did no good as my post-w/o "meal". Well, at least I learn from my mistakes.
I always thought it was bad enough that people actually bring their cell phones into the weight area (because we can't be seperated from it for 1/2 hour, can we?). Today not only did I see 3 people in the room on their phones (out of maybe 10 people total in the gym), there was a girl actually "working out" on one of those machine back extensions...talking on her cell phone the entire time. come on! How can you do that and 1. even get a workout, 2. not feel like an absolute idiot? Why does she even waste her time going to the gym? I was just amazed.
Here is my plan for tommorow, I'm trying to keep the fruits & grains in the morning, veggies at night. Also trying not to have milk products before bed. We'll see!
Not eating carbs at night is throwing off my 40/35/25 ratio. I'm not sure if that matters...
Meal 1
5 Egg white
100 g Strawberries
110 g Steel Cut Oats, Cooked
1 tsp oil olive
Meal 2
69 g chunk albacore
10 g Yogurt, Plain, Non-Fat (Dannon)
35 g Kiwi fruit
1 slice Pumpernickel Bread
9 g Peanuts, roasted, with salt
Meal 3
77 g Chicken Breast, raw
0.66 cup Curry Brown Rice & Lentils
7 g Macadamias, roasted
Meal 4
80 g Tilapia, raw
35 g Barley, pearled, cooked
150 g Broccoli, steamed
150 g Cauliflower, steamed
7 g Macadamia nuts
Meal 5
170 g 2% Cottage Cheese
140 g Grapefruit
2.5 tsp Flax Seed
Meal 6
79 g Chunk Albacore
4 Egg whites
9 g Walnuts
Thanks! I didn't really feel like it was my birthday yesterday because I spent ther entire day either in class or writing a 20 page summary of "Hamet" and studying for a test. ugh. Before I knew it, the day was over and I didn't do anything...Saturday is going to be my celebration!
Today I was doing good, had a healthy breakfast, protein bar mid-morning because I was not able to eat anything else, and a healthy lunch. Okay, today at work was my "birthday party" and I asked for strawberries, raspeberries & canned whipped cream (my downfall!), and angel food cake for people that wanted more sugar. I walk into work and near my desk is an almost eaten package of bakery cookies. For some reason I decide to take a small piece of the peanut butter/sugar cookie. After lunch I get my little plate of berries and whipped cream. But I can feel the sugar from that cookie jacking up my insulin, and suddenly I eat a whole bunch of berries, 1/2 the can of canned whipped cream, and suddenly I can't stop. I eat 4 more cookies (the ones as big as your palm), 2 medium pieces of sausage pizza (thick cheese) and a bite of angel food cake. The worst part it, I'm going out to dinner tonight (at a healthy place), and am going out tommorow night. I was saving my "cheat" day for tommorow. Now I feel sick and like crying and I'm disgusted with myself...so I go into the bathroom, and you can guess what happened (even though it wasn't much...). I still feel horrible, but when these attacks come on (always because I was dumb enough to eat some sugar, thinking I could have one bite and be done), I just choose not to control myself. I sit at my desk, feeling jittery with insane cravings for sugar, that I can't focus on anything else. I don't do this often, maybe once or twice a month.
To make it worse, I started the pill on Sunday and I'm all bloated, which really depresses me because I feel like I've already lost everything I've worked towards, and I'll never get to my goal. Even though I try to remind myself that it is just water weight... I know I have to be patient, and a couple people have already told me I've lost weight and look much better, but I don't feel it. And then this happens. I know its not a major binge with a bag of chips and 12 donuts, but to me it's huge, and a big lapse in control.
My binges are like the times I used to cut myself. Insane emotions until I calm them down (eating, purging, cutting, etc). And then I hate myself for giving in, and want to cry - like now. I know that I have the power to control these binging urges, but sometimes I just don't have the willpower to, and I just give in.
That's what makes me feel the worst - that I failed myself. All I can do is not let this ruin the rest of my day (oh well, I've already screwed up, I might as well pig out). I am going to do my best to NOT pig out, but get back on track. And try not to be hard on myself, but I will anyways.
I just had to write this down, and face up to what I did. Hopefully this binge will carry me through for another couple weeks.
I wish I didn't get so obsessed with my ***** body!!
started TP's carb rotation on sunday, today is low-carb day. Although I made a mistake today - I was only supposed to have 3 carb meals, not 4. oh well!
Meal 1
6 egg whites
100 g Steel Cut Oats, Cooked
2 T Soy milk
119 g grapefruit
1 tsp Oil olive
2 tsp flax seed, ground
Meal 2
3 oz chicken breast
45 g apple
30 g brown rice
4 g walnuts
2 servings string cheese
Meal 3 (pre w/o)
65 g albacore
20 g non-fat plain yogurt
100 g plum
50 g barley, cooked
4 g macadamia nuts
1 string cheese
(12 oz decaf coffee & one mini-cream)
Meal 4 (post w/o)
185 g apple
3 oz chicken breast
Meal 5
125 g tilapia
300 g cucumber
200 g cauliflower, raw
2 T vinegar
8 peanuts
Meal 6
113 g 1% cottage cheese
2 tsp natural PB
Total 1561
Carb 137 (35%)
Protein 157 (40%)
Fat 44 (25%)
For my workout, I'm also trying something new. It's from one of the workout programs on the main forum page. I think I have too many repeat exercies here...And the weights are pretty low, but a lot of them I've never done before, so it was pretty much a "getting used to this" routine.
Back/Biceps
Wide-grip pulldown
3 @ 12, 60#
Seated Row
3 @ 12, 37.5#
Kneeling Dumbell Rows
3 @ 12, 10#
Dumbell Curls
3 @ 12, 7.5#
Incline Dumbell Curls
3 @ 12, 5#
Machine Curl
3 @ 12, 20#
Shrugs
3 @ 12, 20#
Back Extension
4 @ 15
Machine Crunches
2 @ 15 55#
Other random sit-ups & pitales crunches
according to crosstrainer, I burned 271 calores, but I doubt that.
Alot of times I wonder "am i overtraining, doing too many exercises, eating too little, eating too much carbs or protein, eating too small or big of meals?" I don't really feel a change, and some days I feel FAT. I know I have alot of bodyfat and it takes a long to get rid of it...but I feel like I'm not getting anywhere! I really need to get courage & take pictures.
Today is "Low-carb day"
(protein: 1.25g x bodyweight, 40 g fat, carbs: 1 x bodyweight).
On the no carb days I have to raise the fats a teeny bit to get myself over 1200 calories. On the high days I am at 1800 calories. So in a weeks time, I am consuming the same # of calories as if I ate 1400 everyday.
Out of all the carb cycling's, this seemed like the easiest to understand (I tend to need very detailed instructions). Supposedly on high carb days, you don't count the carbs, but I'm not doing that. For one thing, it was written by men who have alot more muscles than me to store all those carbs in. I also can't physically eat *that* much!
Meal 1
10 T egg beaters egg whites
100 g grapefruit
85 g oatmeal
2 T soy milk
1 tsp olive oil
1 tsp flax seed
Meal 2 (non-"carb" meal)
77 g chicken breast
200 g summer squash
50 g cauliflower
16 peanuts
Meal 3
38 g Ezekiel Bread
70 g albacore
50 g. plum
20 g. non-fat plain yogurt
9 g macadamia
(and then I "pigged out" on 15-20 salted peanuts, because I stupidly left them at work next to me, so no almonds with next meal! At least it was not chocolate! Which I am craving right now)
Meal 4
68 g chicken breast
50 g brown rice
35 g 1% cottage cheese
12 g almonds
Post work-out
1/4 grapefruit
3 g Glutamine
Meal 5
44 g Chicken breast
25 g albacore
100 g oatmeal
90 g brocoli
1 T soy milk
Meal 6 (no carb meal)
105 g 2% cottage cheese
3 Egg whites
6 cups lettuce
Okay, I am going to take some pictures either tonight or tommorow. Here are some "before's". The only ones I have that are somewhat recent are from a trip to Hawaii in december 2003, when I was unknowlingly photographed with my swimsuit on (with little shorts). They are not the best, but all I have.
M W F - Low carb - 40p / 35c / 25f 1500 cal (workout days)
T & Sa - High carb - 35p / 45c / 20f 1835 cal
Th & Su - No Carb - 55p / 10c / 30f 1200 cal
Protein will stay around 170 g, fat 40g
I'm thinking about doing keto, because it would be great to eat a huge amount of nuts everyday! :-D and it's easier than eating all that protein sometimes...55% protein! eek!
Originally posted by sharkalissa Hi, I'm Alissa ;-). I'm 5'5, 27 years old, and 135 pounds, depending on the day & what scale I'm using ;-) I am trying to build muscle, but what I really want to do is get to 18% BF..I'm at 24.3% right now...
I'm going to start journaling on here. I read a lOT of stuff on fitness & diet (especially bb.com!)...but I still feel kinda lost. Such as, am i exercising enough, eating enough or too many calories for the small amount that I work out? I have a part-time job and I go to college full time.
Right now I'm doing a ratio of 40/35/25 (C/P/F)
(I couln't decide between 40/30/30 and 40/40/20, so I compromised!
1820 calories on workout days (assuming I burn 250 calories), 1450 on non-workout days.
I started working out about a month ago, I am able to make it there MWF so far. I really want to take the gravity pilates class that my gym has on T & TH nights, but it ends 1/2 hr before my class starts...with driving & parking, I've only been able to make it a couple times I'm trying,with work & school, it's hard to make it to the gym more than 3 times...I wish I could go 4-5 times...
At this rate, it's going to take me 4 months to even tell any kind of difference, isn't it?
This diet SUCKS. I've been on it since Sunday, and I feel fatter. But the biggest thing, it's really hard to eat a meal of some chicken, a small piece of fish and a piece of string cheese for extra protein & fat. Thankfully I am not craving carbs (although I was at the store today and REALLY wanted to steal a couple grapes like I always do!) Just craved fruit. I also realized that I miscalculated my protein intake. it should be around 135 g, NOT 170! Yikes. I wonder if that has anything to do with my crankiness with this diet. I was not fun to be around earlier today, just pissed off at all the damn meat I have to eat. It will help to be able to knock off off 35 grams of protein, and I think I'll add some fats. In fact, I've been pigging out on nuts today, again.
Meal 2
75 g smoked salmon
125 g cauliflower
50 g broccoli
8 peanuts
(and then ate 15 more)
Meal 3
44 g chicken breast
50 g smoked salmon
1 Light string cheese
(and then ate a small package of almonds left over from a Wendy's salad that was here at work).
Meal 4
12 T egg beater eg whites
200 g cauliflower
.5 tsp olive oil
Meal 5
25 peanuts
1 oz pistachios
Meal 6
65 g smoked salmon, cajun
3 almonds
Calories 1380
Protein 150 (43%)
Fat 70 (45%)
Carbs 44 (12%)
Fiber 18 g
Oh this is ridiculous. I know I need fats & all, but come on! I think my body is trying to tell me that this is not a good diet for me, since I have never been one to jump for joy at the idea of a steak & potato dinner, or even a big chunk of meat. My dad can sit there and eat a 1/2 rack of ribs and barely touch anything else (except the mashed potatos). He's also about 350 lbs. I'd much rather have the veggies and the nuts.
I know I am supposed to give a new diet a chance (21 days at least), and I know that these diets are not supposed to be easy, but I think I went about this the wrong way. Too much protein, not enough fats to counter the low carbs.
Last edited by sharkalissa; 04-02-2004 at 04:54 PM.
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Alissa's journal!
I'm trying,with work & school, it's hard to make it to the gym more than 3 times...I wish I could go 4-5 times...
I need to up my leg workouts anyways, I don't think they are challenging enough. But is 2 days of cardio too little? Right now MWF are the only days I can work out. Yeah, I could go outside & exercise, but it's in the 40's still.
current carb-cycling
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