BuffandSpirited.......

[buffandspirited]

I've posted on this forum for quite some time having done, both, really well with fitness and nutrition and having some very rough times. I've posted under other names, but have chosen to now start fresh....

I think I've finally gotten to the point that I realize how my mind works with regard to my lifestyle, self-image, and "everyday" issues and I'm attempting to journal again.

I won't have my first diet/workout entry until 11-June, but wanted to start with a brief overview and say hello to all the wonderful women that post on a daily basis.

Throughout the time that I first started taking fitness seriously I have both done extremely well and stayed motivated following a strict diet and working out with a personal trainer 4-5 times a week and have also slipped, not lifted or done cardio for 9-10 months and binge eaten to make myself feel better. Whatever demon it was that hit me at that horrible time, I seem to have conquered and have been doing very well now for almost 6 months. It is no longer a battle to deny sweet things and there is no longer guilt for enjoying the occasional meal/drink with friends and family when I want to relax.
I hate that I allowed myself not to, but I'm starting to like myself again.

Personal stats:
27 years old
5'3"
117 lbs.
?% bodyfat (will be measuring next week)

My highest weight was 142 and I was a size 8.....although there was much muscle under it at the time, it was a lot of fat gain from the binge eating.

Goals:
To continue to increase strength on a weekly/monthly basis
To incorporate varying exercises and sports conditioning into my life
To continue with a diet that is feasible and rewarding
To lower bodyfat percentage and decrease clothing size

Weight training:
3-4 times a week
3 sets per exercise
8-10 reps focusing on increasing weight on a weekly basis
3-4 exercises for quads, chest, back, shoulders
2-3 exercises for bi, tri, hams, calves

Split:
Legs (quads, hams, calves)
Back
Chest
Arms (bi, tri)
Shoulders

Cardiovascular:
3-4 times a week

Split goals:
LI Treadmill incline walking-30 minutes per week
HI Speed/Track sprints-20-25 minutes per week
MI run-60 minutes per week

Diet:
Caloric Range: 1350-1800
6 meals daily (2-3 hours apart)
Minimum protein: 145 grams daily
Minimum fat: 50 grams daily
4 days near 1400: 50-75 grams carb
2 days near 1550: 75-100 grams carb
1 day near 1800 (cheat day or just carb refeed): carbs with almost all meals

I will post workout and diet/total calories daily.
Any advice is always welcome.

[buffandspirited]

Weight Training:
Back

Bent Over BB Row (on Smith machine-weight does not include bar)
40x10
40x10
50x8

Lateral Pulldown (wide grip)
75x10
75x10
80x10

Seated Rows
90x10
90x10
90x10

Good Mornings
50x10
60x10
70x10

Cardio:
30 minutes incline treadmill walk (6.0 to 9.0 variable incline, 3.0-3.5 speed)

Diet:
1341 calories

Myoplex Lite
Turkey sausage, mixed nuts, 10 g dried fruit
Chicken breast, Light string cheese, veggies
Oats, 1/2 c cottage cheese, 1 tbsp peanut butter
Instone protein pudding, oats
3/4 c garden egg beaters, 1 whole egg

2 cup green tea, 3 L water, crystal lite, sf gum

I didn't wake in time this morning for the workout so this is the plan for the day. I'm pretty certain I will be right on target, but will make notes later if editing is needed.

[SNSTerp79]

Wow. You're nice & organized. Besides your height & weight you sound a bit like me. (ie your history of strict & not strict) I attempted to prep for a show, it went off track, & I ended up basically binging for months. Bad memories aside, good luck, & you came to the right place. Hope to see you around on a regular basis.

[buffandspirited]

Originally Posted by SNSTerp79

Wow. You're nice & organized. Besides your height & weight you sound a bit like me. (ie your history of strict & not strict) I attempted to prep for a show, it went off track, & I ended up basically binging for months. Bad memories aside, good luck, & you came to the right place. Hope to see you around on a regular basis.

Thanks SNS.....I think there are many of us women on here that have gone back and forth. For whatever reason, I think I've finally realized that all or nothing only sets me up for failure and that the guilt from treating myself poorly (bingeing, etc.) is really detrimental to my emotional well-being. I don't know why it took all of the months of misery to finally "click," but I'm just happy I'm past it now and can use it as a learning experience.

[buffandspirited]

Weight Training:
Chest

BB Bench Press
85x10
90x10
90x10

Incline DB Flyes
25x10
25x10
25x10

Cable Crossovers
30x10
35x10
40x8

Dips (leaning forward for chest emphasis)
bwx10
bwx8
bwx8

Decline Machine Press
25x10
30x10
30x10

I will also be taking a yoga class tonight (first time in over a year).

Diet:
1366 calories

EAS Lite
Instone protein pudding, oats
Oats, 1/2 c cottage cheese, 1 tbsp peanut butter (flax seed, psyllium husks, barley mix-1 tbsp)
Turkey sausage, mixed nuts, 10 g dried fruit
Chicken breast, Light string cheese, veggies
3/4 c garden egg beaters, 1 whole egg

2 cup green tea, 3 L water, diet hot chocolate, sf gum

[buffandspirited]

I also have a question for anyone reading..... I usually kill myself on leg day....squats, press, lunges, SLDL, etc. and lift very heavy. Genetically, I'm "blessed" with saddle bags and although the muscle is building up, this area is lagging ....behind.

Any suggestions? I realize I can't spot reduce and diet is required to reduce the bodyfat all over, but are there any exercises designed more to target this area?

Thanks.

[buffandspirited]

Weight Training:
Abs

All bodyweight exercises for 15 reps (11 minutes worth total)
Reverse Crunches
Pulse Crunches
Bicycles
Oblique Crunches (both sides)
Extended leg crunches
Bent knee crunches
Crunches

Cardio:
800 m warm up
8x100 m sprints
400 m cool down

Diet:
2400 calories

It has been a while since I've even well above maintenance and I've felt a little sinus issue and some cravings coming on so I thought I would eat extra today.

EAS Lite
Instone pudding, oats
Oats, 1/2 c cottage cheese, 1 tbsp peanut butter (psyllium husks-1 tbsp)
Turkey sausage, mixed nuts, 10 g dried fruit
Chicken breast, Light string cheese, protein bar, veggies
8 oz chicken, broccoli, 1/2 c rice
1 c egg beaters, oats
protein bar

2 cup green tea, 3 L water, crystal lite, sf gum

[lisa1021]

I am so happy to see that you've started a journal again!!! How exciting!!

Looks like you're doing very well.

I better get started on my journal again too I think I might be ready as well

[buffandspirited]

Originally Posted by lisa1021

I am so happy to see that you've started a journal again!!! How exciting!!

Looks like you're doing very well.

I better get started on my journal again too I think I might be ready as well

Hey! So great to hear that. I'll be watching out for it....I think I can do this time....we'll see.

[lisa1021]

Hey there, ( I always wanna call you HT )

I be on here tomorrow to update my journal. I am ready to start getting back to this. I have to!! I miss it sooo much!

Right now I am sitting home cramming for a Chemistry exam. I am finally taking classes again!

I went for a run the last two night and I plan on going for a short one later on tonight while on break.

I hope your night goes well.

Talk to you tomorrow!

[buffandspirited]

Originally Posted by lisa1021

Hey there, ( I always wanna call you HT )

I be on here tomorrow to update my journal. I am ready to start getting back to this. I have to!! I miss it sooo much!

Right now I am sitting home cramming for a Chemistry exam. I am finally taking classes again!

I went for a run the last two night and I plan on going for a short one later on tonight while on break.

I hope your night goes well.

Talk to you tomorrow!

How great to hear that you're taking classes! Man, I miss school...I can't wait until I get things in order to get my Master's.

So, you're running? Awesome. How is everything else going? Are you lifting yet? How's the husband? I'm really looking forward to hearing from you today!

[buffandspirited]

Weight Training:
Arms (Bi/Tri)

Dips
bwx8
bwx7
bwx6

Pullup
bwx1 (just began working on unassisted)

Close Grip Bench
45x10
65x10
70x10

Rope Extensions
60x10
70x10
80x9

Overhead DB Extensions
10x10
15x6

Incline DB Curls
25x9
20x10
20x10

Crossbody Hammer Curls
15x10
20x10
20x10

JC Cable Curls
30x10
30x10
30x10

Cardio:
32 minute MI outdoor run

I've been running with a girlfriend of mine once a week. The pace is a little slower, the distance is slightly longer, but I think I end up working my heart just as hard from the talking we do. Normally, I HATE talking to anyone during cardio (cardio has never been my friend).

Diet:
1445 calories

EAS Lite
Oats, 1/2 c cottage cheese, 1 tbsp peanut butter (psyllium husks-1 tbsp)
8 oz chicken, broccoli, 1/2 c rice
Turkey sausage, mixed nuts, 10 g dried fruit
3/4 c egg beaters, 1 whole egg, light string cheese
chicken kabobs (made by a friend, 4 oz chicken and veggies)

2 cup green tea, 3 L water, crystal lite, sf gum

[lisa1021]

As promised, I am stopping by today to say hello. I will not be updating my journal though I am so pressed for time. I will have time tomorrow though. I don't know what I was thinking yesterday. I have two hours to studying for an exam I have tonight!!

Good job with the weights and the running. I started getting active a few weeks ago. It's been a regular thing. I am planning several road races in the near future. It sounds good that you have a running partner. I know what you're saying about the pace thing. I usually like to go on my own to determine my pace. No one feels like you so you can go fast when you have an energy burst and take it easy when you're not feeling so great.....

Thanks for asking about things for me. Things are going well. I am excited to be taking classes. I don't see my husband much, but we are trying to become friends again. We have some really good times and some really bad times. It's been a rough couple of years but I am working on it and so is he. I don't think marriage anyone's marriage is really easy, but I could be wrong......

I will catch up with you tomorrow with my diet and weight lifiting plan. Have a great night and enjoy this HOT weather that we're having!

[buffandspirited]

Weight Training:
Shoulders

DB Press
25x10
30x10
30x8

Lateral Cable Raises
15x10
15x10
15x10

Rear Delt Machine
40x10
45x10
50x10

Front DB Raises
15x10
15x10
20x8

My shoulders are really sore from my arm workout yesterday (think it was leaning forward on the dips that did it.....sucks) so my numbers are a little lower than I wanted, but I am glad I got it in for the day.

Diet:
1035 calories

1/2 EAS Lite
1 c egg beaters, oats
Oats, 1/2 c cottage cheese, 1 tbsp peanut butter (psyllium husks-1 tbsp)
Turkey sausage, mixed nuts, 10 g dried fruit
EAS Lite, light string cheese
????

I have a wedding rehearsal dinner and not sure what they are serving, so my last meal is questionable, but I'm hoping I can do some chicken/beef with veggies (this is why the total above is so low....).

2 cup green tea, 3 L water, crystal lite, sf gum

[buffandspirited]

Originally Posted by lisa1021

I have two hours to studying for an exam I have tonight!!

I started getting active a few weeks ago. It's been a regular thing. I am planning several road races in the near future.

Thanks for asking about things for me. Things are going well. I am excited to be taking classes. I don't see my husband much, but we are trying to become friends again. We have some really good times and some really bad times. It's been a rough couple of years but I am working on it and so is he. I don't think marriage anyone's marriage is really easy, but I could be wrong......

Hey. It's awesome to hear you're planning for some races. I have finally gotten to the pint where the physical activity is such a habit and I enjoy it that I'm going to stick with it. Food is still an issue at times, but I think it's because I know that it's where all the results come from. I struggle with wanting to be tiny again, but wanting something to show for all the days that I make it to the gym. I have really awesome weeks and then bad weeks (mostly hormone related, I'm starting to realize).
Good to hear things are okay with the husband....relationships will always be work, you're right....at least you're willing to work.

Looking forward to seeing your posts.

[buffandspirited]

Cardio:
3 mile outdoor run (24:00)

Diet:
1357 calories

1/2 c oats, blueberries, 3 egg whites, 1 whole egg
EAS Lite
Light string cheese, 1/4 c pumpkin seeds
3 oz pork loin, 1/2 c mashed potatoes, 2 glasses wine (dinner at a wedding)
spinach salad with pecans, cranberries, plum, peach, 2 slices ww bread

1 cup green tea, 3 L water, diet coke, sf gum

[buffandspirited]

Weight Training:
Legs (Quads, Hams)

Extensions
100x10
105x10
115x9

Lying Curls
50x10
55x10
60x10

Squats
95x10
135x10
155x10

Leg Press
225x10
315x10
405x10

SLDL
60x10
70x10
80x10

BB Lunges
50x20
60x20

Cardio:
30 minute LI walk

Diet:
1550 calories

1 whole egg, 1/2 c egg beaters, 2 turkey sausage links, 2 slices ww bread
protein bar
EAS Lite, light string cheese
6 oz chicken, 1 oz pulled pork, veggies, fruit (family event)
4 oz turkey, 1/8 c beans, red pepper, ww tortilla

3 L water, diet root beer, diet hot chocolate, sf gum

[buffandspirited]

Weight Training:
Chest

DB Bench Press
30x10
35x10
35x8

DB Incline Flyes
25x10
25x9
25x8

DB Pullovers
25x10
30x10
35x10

Cable Crossovers
30x10
35x10
40x8

Cardio:
10 minutes stepmill (Level 8)
10 minutes Precor (Incline 10)

Diet:
1490 calories

EAS Lite
3/4 c egg beaters, oats
Oats, 1/2 c cottage cheese, 1/4 c pumpkin seeds (psyllium husks-1 tbsp)
3 oz turkey sausage, mixed nuts
4 oz turkey, light string cheese, 1/4 c tomato sauce, red pepper
4 oz chicken, spinach salad with pecans, cranberries, plum

2 cup green tea, 3 L water, diet hot chocolate, sf gum

[lisa1021]

Hi there!

Great job on your workouts and your diet!

I hope you had a nice weekend and enjoyed the wedding....

Have a great day!!

(I am going to post in my journal right now)

[buffandspirited]

Weight Training:
Back

V-Bar Lat Pulldown
75x10
80x10
85x9

Barbell Row (Smith Machine weight not included)
30x10
40x10
45x8

Good Mornings
50x10
60x10
70x10

Seated Rows
75x10
80x10
85x9

Cardio:
7 minutes stepmill (Level 8)
13 minutes Precor (Incline 10)

Diet:
1375 calories

Homemade Protein Bar (whey, cocoa, coconut, egg beaters)
3/4 c egg beaters, oats
Oats, 1/2 c cottage cheese, 2 tbsp coconut (psyllium husks-1 tbsp)
3 oz turkey sausage, mixed nuts
4 oz turkey, light string cheese, 1/4 c tomato sauce, red pepper
4 oz chicken, spinach salad with cranberries, ff feta,

2 cup green tea, 3 L water

[lisa1021]

Great job on the workout!!

I didn't know there's fat free feta! That sounds great....

[buffandspirited]

Originally Posted by lisa1021

I didn't know there's fat free feta! That sounds great....

I didn't either until I saw it.....pretty good actually. I first had it on a homemade "pizza" with spinach, chicken strips, and sugar free pizza sauce....good stuff.

[buffandspirited]

Last night I decided to take some measurements (with my Myotape) because I always worry that my shoulders are too broad (don't know why it's that instead of worrying that my saddlebags are still there).

Anyway.....

Chest: 33
Shoulders: 36
Bicep: 11.5
Waist at navel: 26
Hips: 34
Thigh:21
Calf: 12

I had my measurements stored from when I was the most happy with my body at on online program (I thought it was called My Fitness Hub). I did a search and can't find the website now. If anyone knows what I'm talking about, I'd appreciate knowing so I could compare.

But, from memory....my goals are:

Chest: 34
Shoulders: ??
Bicep: 12.5
Waist: 26
Hips: 33
Thigh: 21
Calf: 14

[lisa1021]

Great measurements!!! Oh how I want a 26 inch waist. The smallest I have seen is a 28. Right now I don't even want to think about a waist measurement!! It looks like you are pretty close to your goals. Great job!!

Sorry I don't know anything about the web site you're talking about.

I didn't know there's sugar free pizza sauce either!

[Miranda]

thanks for posting that article in the nutrition sec.

[mcj]

Hey there! Just popping in to say hello! You posted that great article in the nutrition section - so I thought I'd come check out your journal!

Originally Posted by buffandspirited

Last night I decided to take some measurements (with my Myotape) because I always worry that my shoulders are too broad (don't know why it's that instead of worrying that my saddlebags are still there).

Fittogether.net ?

[buffandspirited]

Originally Posted by Miranda

thanks for posting that article in the nutrition sec.

Originally Posted by mcj

Hey there! Just popping in to say hello! You posted that great article in the nutrition section - so I thought I'd come check out your journal!


Fittogether.net ?

Hi Ladies.....
Thought it was some good stuff. I know there are the "debates" that go back and forth about it, but it's pretty hard to argue science on a hormonal/cellular level in the human body.

I found out that the fitness site I was looking for was shut down.

[buffandspirited]

Weight Training:
Shoulders/Calves

DB Shoulder Press
25x10
30x8
30x8

Standing Calf (Smith)
90x10
140x10
160x10

DB Lateral Raise
15x10
15x10
20x8

Horizontal Calf Press
190x10
210x10
230x10

Machine Shoulder Press
30x10
40x10
50x10

DB Front Raises
15x10
15x10
20x6

Seated Calf
80x10
90x10
90x10

Cardio:
31 minute outdoor run

Diet:
1596 calories

1/2 Homemade Protein Bar (whey, cocoa, coconut, egg beaters)
3/4 c egg beaters, oats
3 oz turkey sausage, mixed nuts, broccoli, cauliflower
4 oz turkey, light string cheese, 1/4 c tomato sauce, red pepper
Oats, 1/2 c cottage cheese, 2 tbsp coconut (psyllium husks-1 tbsp)
4 oz chicken, spinach salad with cranberries, ff feta
1/2 homemade protein bar (whey, cocoa, cranberries, coconut, egg beaters)
2 slices ww bread

2 cup green tea, 1 cup coffee with ff creamer, 3 L water

[buffandspirited]

Cardio:
400 m warmup
8x100 m sprints
10 minutes jump rope

Diet:
1404 calories

1/2 Homemade Protein Bar (whey, cocoa, coconut, egg beaters)
Oats, 1/2 c cottage cheese, 2 tbsp coconut (psyllium husks-1 tbsp)
3 oz turkey sausage, mixed nuts, red pepper
4 oz turkey, light string cheese, 1/4 c tomato sauce, red pepper
4 oz chicken, spinach salad with cranberries, ff feta
Homemade protein bar (whey, almonds, egg beaters, cc)

1 cup green tea, 1 cup coffee with ff creamer, 3 L water

[lisa1021]

Great job with your workouts, diet and journaling!!!

I am really tied up right now but I will be back Monday. I am headed out of town tonight. I am studying for a chemistry exam that I have tonight at 6.
Things are going great for me. I am doing well with my diet. Exercise has fallen off the last two days but I will jump back on right away.

I hope you have a great weekend!!