Girlie's Journal

[Girlie]

Ok, so, I think I'll try journalling since I generally write down what I eat anyways. First some general stats:

Age: 21
Weight: 118-120
Height: 5'4"
Body fat percent: 26% according to Tanita, 22% according to tape measure method

I've been attempting to eat well and exercise for about two months now. I'm losing at about 1 lb per month (not stellar) and I'm not sure that I'm losing exclusively fat.

My normal workout routine is cardio in the morning 3-4 days a week. (I run between 1-3 miles depending on how much energy I have. If I only run 1 mile I walk a second one; the streets are kind of hilly. I don't run very fast yet, maybe 4-5 mph.) I try to lift 2 times a week, but I tend to do the same thing both times:
5 min cardio warm up
stretch
50 bicycle crunches
3x30 second plank
20 leg lift stomach exercise thingys
2x15 lower back thing
3x15 bicep curls (5lbs)
2x15 arm raise (5lbs)
2x15 arm thing I don't know the name of (8lbs)
2x10 upper back (10lbs)
2x15 chest press (2 plates)
2x15 lying down squat machine thing (4-5 plates)
2x15 adducturs/abductors (8-9 plates) <= are these really worthless?
more abs sometimes on a machine

So today:
5:30 am 1/2 cup oatmeal with teaspoon low sugar jam, coffee with 1% milk, 1/2 t of baker's chocolate. and splenda (total of 225 cal)
8:00 am more coffee with 1% milk and splenda (20 cal)
9:00 am 2 oranges (100 cal)
10:00 am 1/2 granola bar and a bite of a power bar (95 cal)
11:00 am 1/2 cup cottage cheese (100 cal)
noon 4 oz fish and brussel sprouts (120 cal)
1:00 pm vegetable soup, 1/2 granola bar, bite of power bar (155 cal)
2:30 pm 3 almonds (21 calories)
3:00 pm LIFT
4:30 pm small salad (100 calories)
5:30 pm 4 turkey meatballs, vegetable soup, 1/6 cup oatmeal (320 calories)
7:00 pm cup of hot water with baker's chocolate and splenda (20 calories)

Total: 1276 calories

My chocolate protein powder came in the mail today. So I'm hoping to add that in somewhere assuming I can pick it up from my landlord.

[Emma-Leigh]

Welcome


Hmmm... Maybe I can help shed some light on your lack-of progress?? It seems you are making some large errors in training and diet and if you correct these you will undoubtably loose the fat you are desperate to get rid of...

My normal workout routine is cardio in the morning 3-4 days a week. (I run between 1-3 miles depending on how much energy I have. If I only run 1 mile I walk a second one; the streets are kind of hilly. I don't run very fast yet, maybe 4-5 mph.) I try to lift 2 times a week, but I tend to do the same thing both times:
5 min cardio warm up
stretch
50 bicycle crunches
3x30 second plank
20 leg lift stomach exercise thingys
2x15 lower back thing
3x15 bicep curls (5lbs)
2x15 arm raise (5lbs)
2x15 arm thing I don't know the name of (8lbs)
2x10 upper back (10lbs)
2x15 chest press (2 plates)
2x15 lying down squat machine thing (4-5 plates)
2x15 adducturs/abductors (8-9 plates) <= are these really worthless?
more abs sometimes on a machine

Hmmm... I would consider changing this completely.

What is going to give you more benifit is if you increase your weight training and you start using heavier weights. Weight training is both more metabolically demanding and will increase/stimulate your muscle mass - which in turn leads to an even greater metabolic demand... This will ultimately lead to greater, and more sustained, fat loss.

3 to 4 days a week of cardio is ok. Although I never advocate cardio on an empty stomach - you get much greater benifits when you can push yourself at an intensity that creates a greater post-exercise oxygen utilisation - and to do that you need fuel on board.

Anyway - cardio should not be your main focus. Try to increase your weight training to three days as week. You should aim for large compoound movements - these active a larger muscle mass and this is what will kick your metabolism into gear. It will help in nervous system and muscle co-ordination, which will give you many more benifits that all the isolation exercises you are doing.

Go back to the basics - For legs execises such as:
Barbell Squats
45 degree plate loaded Leg Press
Hack Squats
Stiff-legged Deadlifts
Lunges
(DO NOT bother with things such as the adductor/abductor, 'butblasters' or typical 'chick exercises' - they are worthless! You have to squat like a real women!!

For back, great exercises are things such as:
Deadlifts (although you probably want to skip these until you have greater muscle co-ordination... they can result in back injury)
Bent-over barbell rows
Pull ups and lat pull downs
One arm dumbell rows
Seated Cable rows

Chest are things like:
Bench Press
Dips
30 degree incline bench (barbell or dumbbell)
Decline bench-press
Cable Cross

For Shoulders:
Standing or seated milatry press
Lateral raises (dumbell or cable)
Reverse Flyes (dumbell or cable)

Drop the multiple crappy exercises and pick three or four compound exercises per muscle area to concentrate on each workout. Two sets is also not enough stimulation of your muscles - try 3 to 4 sets per exercise... Lastly, sets of 15 are really not going to be doing anything for you at this stage. Hypertrophy happens at reps below 12 (usually in the 6 to 12 range)..

At this stage I would either try a 3 day rolling split for upper and lower body - which involves:
Mon-lower body,
Wed - upper body,
Friday - lower body,
Monday - Upper body,
Wed - lower body,
Friday - Upper body

Or a 3-day split, something like:
Monday - Legs,
Wednesday - Back, traps and Biceps
Friday - Chest, Shoulders and Triceps

I feel that abs can then be done two times a week (pick two days that suit you), but more than this is overkill.

Now... On to your diet....

Total: 1276 calories

Firstly - this is nowhere near enough calories. Many people are under the impression that you need to eat absolutely nothing to try to loose fat - this is the opposite to what is required!! Fat is metabolically inert. It requires very little energy to sustain it's existance and therefore it is quiet happy to sit there while you starve yourself. Muscle on the other hand requires a lot of food to survive - especially if you are exercising regularly. It has a high metabolic demand and therefore, if you starve yourself it quickly suffers and will not only fail to thrive, but will be catabolised!! This will then lead to you having less muscle mass, less energy, a higher body fat%, a lower metabolic rate and an overall more icky life!!

You need to eat to sustain yourself and your muscles - Give your muscles the opportunity tol do the work for you - they feed off your fat and you will get the body you want as a result.

Ok - so, here are some changes I would suggest:

5:30 am 1/2 cup oatmeal with teaspoon low sugar jam, coffee with 1% milk, 1/2 t of baker's chocolate. and splenda (total of 225 cal)

You need more food than this to start the day - you have not eaten for 12 hours and your body is in major 'shut-down' mode. Unless you feed it, your metabolism will remain lower for the entire day.

1/2 cup oatmeal is great, but add protein and healthy fats to this meal. For example
- 6 egg whites and 1 tbs ground flax
- 150g cottage cheese and 1/3 oz walnuts
- 1 scoop protein powder and some almonds

8:00 am more coffee with 1% milk and splenda (20 cal)
9:00 am 2 oranges (100 cal)

Coffee isn't a meal Careful about overdosing on the caffine - along with other negatives it is also a diuretic, so unless you are adequately re-hydrating yourself you might be drying yourself out like a prune!! Try green tea instead.... Packed with anti-oxidants, lower in caffine, and calorie free it also promotes lower bodyfat%.

So you need to add some substance to this 'meal'. At 8am have an orange, but also have protein such as meat, fish, eggs, cottage cheese or tofu and a good carb source such as some whole-grains, legumes, starchy vegetables etc. eg: 3/4 cup of cottage cheese with an orange, 1/2 cup oatmeal and some halthy fat such as walnuts or linseeds.

10:00 am 1/2 granola bar and a bite of a power bar (95 cal)
11:00 am 1/2 cup cottage cheese (100 cal)
noon 4 oz fish and brussel sprouts (120 cal)
1:00 pm vegetable soup, 1/2 granola bar, bite of power bar (155 cal)

[/b][/quote]
Hmmm... Why the very small meals? Try to combine something at 11.30am and have another proper balanced meal. Vegetables, carbs and some complete protein is what is needed - so something like 4 oz fish, 3/4 cup of rice and 2 cups of brussel sprouts with some almonds, walnuts or linseeds.

2:30 pm 3 almonds (21 calories)
3:00 pm LIFT
4:30 pm small salad (100 calories)

Ok - pre and post-workout meals are some of the most important meals of the day. You want complete proteins and complex carbs here.

Pre-workout you could go for something like a salad with 6 egg whites and 3/4 cup chick-peas. Post-workout you might want to invest in a good whey protein concentrate and have a scoop of this in a shake with some fat-free yoghurt, a banana and some skim milk.

5:30 pm 4 turkey meatballs, vegetable soup, 1/6 cup oatmeal (320 calories)

I would increase the carbs in this meal and make sure the turkey meatballs are lean meat. Vegetable soup is great (home made that is )

7:00 pm cup of hot water with baker's chocolate and splenda (20 calories)

Hmmm... Instead consider real food - otherwise you are going from 5.30 to 5.30 with nothing!! Eeepp!! Some fatty fish and salad or some cottage cheese and walnuts, something to sustain you through the evening.


Just a few suggestions...

Anyway - Good luck with everything!!

[Girlie]

Thank you! I will try to change my eating on Monday (I’m going out of town for the weekend and KNOW my workout/eating schedule will be shot!) I tried a little bit today, but I’d already packed my lunch as was late to work so couldn’t really change it too much!

Hopefully I can get myself out of bed a ½ hour earlier tomorrow to lift (since I can’t go in the afternoon.) I’ll start your weights program then!

Today:
5:30 am ½ cup egg beaters, onion, 2 t salsa, coffee, milk, splenda (120 cal)
6:00 am ran 2.5 miles (really slowly)
7:00 am ½ cup of oatmeal with tsp low sugar jam and splenda, more coffee, milk and splenda (195 cal)
9:00 am ¼ cup dried apricots, ½ cup cottage cheese (200 cal)
noon 2 boca burgers and brussel sprouts (150 cal)
2:00 pm ½ power bar, (75 cal)
5:00 pm vegetable soup (100 cal)
8:00 pm Trader Joes fajita mix, ½ cup beans (315 cal)
8:30 pm chocolate protein shake (110 cal) . . . 'cause I felt guilty about eating so little

Total calories for day: 1275 . . . I know, way to few. . .

Ok, so I didn’t eat as much as I should have today; grr 12 hour workday! And I didn’t bring enough food to work with me to last that long.

I always considered my 5:30 and 7:00 am eating one “meal.” Is this wrong?
I usually go with small meals because I don’t have time in between running experiments for one large meal. It’s easier to take 5-10 min to eat something quick while a gel is running or something. Also, my mood and concentration have been really really sensitive to my blood sugar level ever since freshman year of college when I (unintentionally) went on an approximately 4 month primarily juice diet. I lost a lot of weight and got kind of sick. I wasn’t trying to lose weight, but I couldn’t stomach the dorm food.

The vegetable soup is homemade. I use chicken stock, 1 can stewed tomatoes, a cabbage, 3 carrots, 4-7 stalks of celery, broccoli, cauliflower, and whatever spices I’m in the mood for. Sometimes I’ll dump some frozen corn or squash in there for more substance.

The turkey meatballs were from trader joes. I had them from before I started dieting and wasn’t sure how I could eat them without pasta. Putting them in the soup was actually really good!

Yes, I’ve become a caffeine addict. I wasn’t until I started working 10-12 hour days. No, I’m not drinking enough water to compensate.

[Girlie]

On the exercises (I'm just looking up what these are right now) do I need to do ALL of the chest exercises on a chest day? and ALL of the back ones on a back day?

I'm slightly scared of some of them to be honest. I work out alone and I'm worried I will hurt myself by doing something wrong. While dips, flyes, etc. seem fine, the military press and some of the bench stuff worry me slightly. . . I know machines aren't as good, but would a chest press be ok instead of the bench press? . . . I know I'm a coward, but I don't want to drop the bar on my face.

I have to finish looking up the rest, but I'll probably have questions about one or two other "substitutions."

I'm going to try a triceps, shoulders, chest day tomorrow (for now with chest press in place of bench press, at least until I can find someone at work to show me the right way to do those.) I think I'll try the military press with the two separate weights if that's ok. For some reason the one big bar intimidates me a lot.

I'll try them with 8-10lb weights. I'm really really weak and at 4 sets of 12 reps that will basically send me to failure I think.

[Emma-Leigh]

Originally posted by Girlie
Total calories for day: 1275 . . . I know, way to few. . .

Yup - FAR FAR too few!!! Slowly work on increasing them to an acceptable level.. I would aim for ~ 1500 cals at first (work up in increments of 50 to 100 cals/week) and see what happens.

I always considered my 5:30 and 7:00 am eating one “meal.” Is this wrong?

Yeah - you want a complete meal each time you eat something... So that means count them as two meals - especially because you are doing exercise in between these two meals!!

I usually go with small meals because I don’t have time in between running experiments for one large meal. It’s easier to take 5-10 min to eat something quick while a gel is running or something. Also, my mood and concentration have been really really sensitive to my blood sugar level ever since freshman year of college when I (unintentionally) went on an approximately 4 month primarily juice diet. I lost a lot of weight and got kind of sick. I wasn’t trying to lose weight, but I couldn’t stomach the dorm food.

Hmmm... Time management is a tricky one... Can you have food in the lab (probably unlikely... but anyway)?? If so, what about bringing in slightly larger meals and 'snacking' on them over 15 minutes (every 3 hours or so)?

Also - You might find that by eating more balanced meals you stabilise your blood sugar levels more so than the more frequent smaller, unbalanced meals.

The vegetable soup is homemade. I use chicken stock, 1 can stewed tomatoes, a cabbage, 3 carrots, 4-7 stalks of celery, broccoli, cauliflower, and whatever spices I’m in the mood for. Sometimes I’ll dump some frozen corn or squash in there for more substance.

Sounds good!!

Yes, I’ve become a caffeine addict. I wasn’t until I started working 10-12 hour days. No, I’m not drinking enough water to compensate.

I would work on this then - not many people realise that water is REALLY essential in your metabolism and in helping weight loss!! Drink up!

[Emma-Leigh]

Originally posted by Girlie
On the exercises (I'm just looking up what these are right now) do I need to do ALL of the chest exercises on a chest day? and ALL of the back ones on a back day?

God no!! They were just a list of suggestions!!

As you are only starting with the weights I would keep it simple - For chest/shoulders and tricep day I would pick a couple from the shoulder group and a few from the chest group and then one tricep exercise - so an example would be:
Flat Bench Press
Dips
Milatry Press
Lateral Cable raises
Tricep pull-downs

For back and bicep day, you might try something like:
Lat-pull downs
Seated cable row
One arm-dumbell rows
Dumbbell curls

For legs, something like:
Squats
Hack Squat
Stiff legged dead lifts
Calve raises

I'm slightly scared of some of them to be honest. I work out alone and I'm worried I will hurt myself by doing something wrong.

Hmmm.. Is there anyone at the gym you can ask for help? Someone who looks like they know what they are doing? A lot of people will not mind spotting you if you ask politely (between their sets - not when they are in the middle of a 300 pound squat ).

I know machines aren't as good, but would a chest press be ok instead of the bench press?

The difference between machine weights and free-weights is that with free-weights you have to engage all the stabilises when you lift, so you are co-ordinating your nerves and muscles, triggering multiple muscles at once and training a more natural movement in the process. It basically gives you a much better response.

If you are really worried maybe try things such as the smith machine to do some of the exercises - just until you get your confidence up...

I'll try them with 8-10lb weights. I'm really really weak and at 4 sets of 12 reps that will basically send me to failure I think.

Just work up your weights slowly - each set should be to failure (form failure that is!!) - this means you have to rest adequately between sets so each time you do it you can perform the repititions again. Just focus on form at first - it is the most important thing!!

[Girlie]

5:15 am oatmeal, splenda, 1 tsp low sugar jam, coffee, milk and splenda (225 cal)
8:15 am 1/2 cup cottage cheese
8:30 am lift
4 x 12 triceps kickback (8lbs)
4 x 9-11 lateral raise (8lbs)
4 x 6-8 reverse fly (5 lbs)
4 x 10 dumbell bench 30 degree incline (8lbs)
4 x 10 dumbell bench flat (8lbs)
4 x 6 military press dumbells (8lbs)
4 x 10-12 other thing for triceps I think? (8-15 lbs)
3 x 6 really wimpy dips 'cause I can't support my own body weight
9:30 am protein shake (110 cal)

(I think I need to get a notebook to write down exactly what I'm doing, I guessing some on the exact reps and weights I used. My sets seemed to vary. First one would be 7, then maybe 6, then 8, then 6. . .)

predicted for rest of day:
11:30 am 1/2 cup beans (80 cal)
1:00 pm salad (120 cal)
6:00 pm oysters, salad, entree (duck?), dessert (~800 cal) <= gotta love going on vacation with the parents!

total calories: 1435

yeah, things are screwed up by the whole weekend away thing.

predicted weekend:
Saturday
run 2 miles
eat waaaaaaaay too much
600 cal breakfast
400 cal lunch
800 cal dinner

Sunday
run 1 mile
eat slightly less too much hehehe
600 cal breakfast
400 cal lunch
400 cal dinner

We'll see how it all goes.

Eating in lab is definitely out, both for the prevention of contamination and my own safety. We work with "biohazard" stuff as well as some carcinogens, neither of which would be too yummy. I can probably get 15 min though to have a morning snack as long as it's not a super busy day. I can make time if nothing else.

Regarding lifting today. I felt so weird in the weight room. I was the only girl there and I KNOW my form sucked a lot.
I don't know anyone at the gym. . . it's the school's facility and the guys intimidate me a lot to be honest. I may try to save enough money to get a personal training session to verify my form isn't so bad that I'm hurting myself.

I did work on upping the weights I was using. Oh well, I'll do the same routine again next friday I guess.

I'll try legs monday, day off tuesday, and "back, traps, and biceps" on wednesday, run thursday. Hopefully I can keep this up.

[Emma-Leigh]

Originally posted by Girlie
5:15 am oatmeal, splenda, 1 tsp low sugar jam, coffee, milk and splenda (225 cal)
8:15 am 1/2 cup cottage cheese

Combine these into one meal at 5.15am. Then have some more food at 8am - something along the same lines (some carbohydrates and some protein... As you are only 1/2 hr from working out you might want to consider something 'liquidy' to prevent you from feeling icky duiring your workout. Personally, as I eat 30 minutes before I workout I make a shake with some fat-free yoghurt, some strawberries and some protein powder...

8:30 am lift
4 x 12 triceps kickback (8lbs)
4 x 9-11 lateral raise (8lbs)
4 x 6-8 reverse fly (5 lbs)
4 x 10 dumbell bench 30 degree incline (8lbs)
4 x 10 dumbell bench flat (8lbs)
4 x 6 military press dumbells (8lbs)
4 x 10-12 other thing for triceps I think? (8-15 lbs)
3 x 6 really wimpy dips 'cause I can't support my own body weight
9:30 am protein shake (110 cal)

Ok.... Good to see you going for the better exercises!! There are a few suggestions I would make -
first, you have to target your larger muscle groups first (your chest and shoulders). This is because if you wear out your triceps they will not be able to help you when you do your shoulder and chest exercises!!

You are also doing WAAAYYY to much!! No need to go over-kill.

What about something like this:
Smith Machine Bench Press 4 x 8 to 12 (1 set warm-up, 3 working sets)
Dips 3 x as many as you can manage
Military Press 4 x 8 - 12 (1 set warm-up, 3 working sets)
Lateral Raise 3 x 8 - 12
Triceps Extension 2 x 8-12

Ok... After your workout you also want protein and carbohydrates. The protein shake is great!! But I would add something like some oats, fruit, milk etc.

predicted for rest of day:
11:30 am 1/2 cup beans (80 cal)
1:00 pm salad (120 cal)
6:00 pm oysters, salad, entree (duck?), dessert (~800 cal) <= gotta love going on vacation with the parents!

total calories: 1435

Hmmmm... A lot of meals without protein there.... Try to work on balancing these meals...

Yummm!! Oysters! Have fun on your vacation!!

Eating in lab is definitely out, both for the prevention of contamination and my own safety. We work with "biohazard" stuff as well as some carcinogens, neither of which would be too yummy. I can probably get 15 min though to have a morning snack as long as it's not a super busy day. I can make time if nothing else.

I figured you could not eat in the lab... Well, what about making the mini-meals and then having a bit of that for the three times.... So, make up a salad with 3/4 cup rice, 1 chicken breast and 2 cups steamed vegetables and then have 1/2 during one break and the other half the next break...??

Regarding lifting today. I felt so weird in the weight room. I was the only girl there and I KNOW my form sucked a lot.
I don't know anyone at the gym. . . it's the school's facility and the guys intimidate me a lot to be honest. I may try to save enough money to get a personal training session to verify my form isn't so bad that I'm hurting myself.

Don't let the guys intimitade you!!! You have as much right to be in there as they do. A lot of blokes are great about you getting in there and having a go - so take a few days to 'observe' their behaviour and then maybe ask one (who looks like he knows what he is doing - this is not always the biggest guy either) or a trainer to give you a hand...

I'll try legs monday, day off tuesday, and "back, traps, and biceps" on wednesday, run thursday. Hopefully I can keep this up.

Good luck!!

In regards to legs, try something like:
Squats 4 x 8 - 12 (warm up then 3 working sets)
Leg Press 3 x 8 - 12
SLDL 4 x 8 - 12
Leg curls 3 x 8 - 12
Calf Raises 3 x 8 - 12

Back, Traps and biceps you could do:
Pull-ups 2 x as many as you can manage
Lateral Pull downs 3 x 8 - 12
Seated Cable Row 4 x 8 - 12
One arm dumbell rows 2 x 8 - 12 (each side)
Bicep curls 3 x 8 - 12


Keep it up!! You are doing really well.

[Girlie]

Wow! Great weekend (diet was shot), but I had so much fun! Got "trapped" in Oregon an extra day due to plane delays, but I wasn't complaining!

Brief Overview:
continuing from prediction
11:30 am 1/2 cup beans (80 cal)
1:00 pm salad, yogurt, coffee (300 cal)
4:00 pm oranges (150 cal)
6:00 pm oysters, duck, rice pilaf, veggies, sherry trifle (~600-800 cal)

total: approximately 1700-1900

Saturday
6:00 am duck (200 cal)
6:30 am ran 1.5 miles
7:00 am coffee and tea (50 cal)
9:00 am fruit, french toast, sausage, juice (450 cal)
1: 00 pm salad (150 cal)
random snacks (100 cal)
5:00 pm tuna sushi, rabbit stuffed with sausage, bread, cheese dessert tray (a lot? ~1500-1800?)

total: approximately 2500-2700

Sunday
6:00 am peach and fruit (100 cal)
6:30 am ran 1.5 miles
7:00 am coffee and tea (50 cal)
9:00 am eggs with lots of cheese, grapefruit, toast (450 cal)
11:30 am salad (150 cal)
snacks (100 cal)
6:00 pm bread, salad, salmon, polenta (~750 cal)
8:00 pm cookies! (400 cal)

total: approximately 1900-2100

Monday
7:00 am coffee, tea, cookie (150 cal)
9:00 am bananas on bread, eggs with pears, potatos (300 cal)
11:00 am salad (150 cal)
random snacks (600 cal)
6:00 pm lifted
ran 5 min warm-up
Squats 4 x 8 - 12 (warm up then 3 working sets)
Leg Press 3 x 8 - 12
SLDL 4 x 8 - 12
Leg curls 3 x 8 - 12
Calf Raises 3 x 8 - 12
dinner? (200 cal?)

I guess I'll see how much damage I did when I step on the scale tomorrow morning. I expect it to be pretty bad, but since my goals are very very long term and I don't get nice breaks like this often, I'm just not gonna beat myself up over it!

[Girlie]

Still slightly off on the eating since I didn't have a chance to go grocery shopping. Better though I think.

5:30 am oatmeal, chocolate in hot water, cottage cheese, almonds (295 cal)

9:30 am almonds (100 cal)

11:30 am brussel sprouts and boca burger (230 cal if veggies count?)

12:30 pm beans and boca burger (270 cal)

4:00 pm almonds and treat (70 cal)

6:45 pm apple (80 cal)

7:00 pm eggs with salsa, baked yam, yogurt (350 cal)

Total: 1395 calories

Exercise wise, Tuesday is my off day. I could barely walk from the leg exercises yesterday, but I'm getting more excited about lifting. There was a nice trainer/staff person/student at the gym yesterday that helped me correct my form on the squats and sldl!

I found that if I just pretend all the guys aren't there I can get through my sets without feeling too self concious.

[Emma-Leigh]

Originally posted by Girlie
Still slightly off on the eating since I didn't have a chance to go grocery shopping. Better though I think.

5:30 am oatmeal, chocolate in hot water, cottage cheese, almonds (295 cal)

9:30 am almonds (100 cal)

11:30 am brussel sprouts and boca burger (230 cal if veggies count?)

12:30 pm beans and boca burger (270 cal)

4:00 pm almonds and treat (70 cal)

6:45 pm apple (80 cal)

7:00 pm eggs with salsa, baked yam, yogurt (350 cal)

Total: 1395 calories

Definately looking a lot better!! Much-improvements!

I would still work on getting the cals a little higher (1500) and consider adding the cals earlier in the day, rather than your largest meal being at 7pm...

Try to add a little more protein as well - maybe grate your apple into some cottage cheese and add some cinnamon and berries for a good snack?

Also (as I said in your other post) green vege usually do not count - so I would add some real carbs to another of your mid-day meals (esp if the 'beans' at 12.30 were green beans!!).

Exercise wise, Tuesday is my off day. I could barely walk from the leg exercises yesterday, but I'm getting more excited about lifting. There was a nice trainer/staff person/student at the gym yesterday that helped me correct my form on the squats and sldl!

Woo hoo!! Good to see the people at the gym helping you out!!

Also glad to see you getting excited about weights! Just remember to stretch afterwards - It helps with the soreness when you are lifting heavier!

ps - Just continue to ignore the blokes!! Anyway - you will probably find that they will soon be noticing you!! They will be thinking 'who is that chick throwing around all that weight?!'

[Girlie]

Snacking wise I fell a bit into my old habits of too small of meals in the afternoon, but overall improving. PWO meal was better as was breakfast.

5:30 am 1/3 cup oatmeal, jam, and 1/3 cup cottage cheese (190 cal)
6:15 am lift
5 min cardio warm-up (erg)
one-arm dumbbell rows 4 x 12 (20lbs) each side (oops, misread those instructions!)
bicep curls 3 x 9 (25lbs)
pull-ups 3 x 0 (I really tried but I couldn’t do more than shrug, I’m sooo weak! I kind of did 8 three times of however far I could lift myself, but that was less than an inch)
seated cable row 4 x 12
lateral pull-downs 3 x 10
7:00 am protein shake and ½ cup whole grain cheerios (160 cal)
10:00 am low fat yogurt, almonds (128 cal)
1:00 pm salad with cheese, shrimp, garlic, tomatoes (300 cal)
3:00 pm strawberries and almonds (90 cal)
6:00 pm cherries (95 cal)
6:30 pm 4 turkey meatballs in 1/6 cup sauce, brussel sprouts with butter (400 cal)
<= I know, big meal at the end of the day is bad. I’ll work out this problem somehow.
7:30 pm chocolate and hot water, cherries (115 cal)
Total: ~1500 calories

The good news is I haven’t been at all hungry since I changed my eating habits. The bad news is that my legs STILL hurt. I’m gonna stretch tonight and maybe take an Epsom salt bath in the hopes that I can run tomorrow!

[Girlie]

5:30 am eggs with salsa, 1/4 cup multi-grain cheerios, coffee (155 cal)
6:00 am ran (very slowly, wow was I sore from Monday!) 2.5 miles
7:00 am 1/2 cup oatmeal with jam, 1/4 cup cottage cheese (225 cal)
9:30 am 1 cup strawberries, almonds (110 cal)
12:30 pm yam and boca sausage (160 cal)
1:00 pm brussel sprouts and boca burger (230 cal)
3:00 pm almonds (50 cal)
5:00 pm 1 cup cherries, almonds (130 cal)
7:00 pm dinner with friends (300 cal)
9:00 pm hot water and chocolate (20 cal)

total: ~1500 calories

By the end of the day my legs were much less sore. I'm thinking that if I ran .5 miles on Tuesday instead of completely taking the day off I might be able to clear the lactic acid from my legs sooner and have less pain overall. I figure the increased blood flow from a light jog will wash away the lactic acid and supply my legs with more oxygen so they'll go back to respiration instead of fermentation.

[Girlie]

goofed up! instead of a 300 cal dinner I had 2.5 pieces of meatloaf, caesar salad, and broccoli. Estimate is closer to 600 for dinner I guess.

total: 1800 for day!!! aggghh!

[Girlie]

This morning there seemed to be a lot of women in the weight room. (All who clearly knew what they were doing much more than I did. . . ) Anyways, I was somewhat concerned. They were all lifting much heavier than I was and still had moderately noticeable body fat, especially in comparison to the hamsters on the treadmills downstairs. I�m definitely going to stick with my new routine for at least a few months, but seeing the different �average� physiques worries me. . .

5:15 am 1/2 cup oatmeal, 1/2 yogurt, coffee (250 cal)
6:00 am lift
barbell Bench Press 4 x 12 (1 set warm-up, 3 working sets) (12 lbs per hand)
Dips 3 x 0 (I used my legs to assist myself to do 8 pseudo ones per set)
Military Press 4 x 10 (1 set warm-up, 3 working sets) (25 lbs)
Lateral Raise 3 x 12 (tried 8 lbs, went down to 5 lbs)
Triceps Extension 2 x 12 (15lbs)
also did abs some:
2 x 8 straight leg raise thing
2 x 12 bent leg raise thing
7:00 am protein shake, banana (220 cal)
12:00 pm (it was a hectic day at work) yam, 2 boca burgers, brussel sprouts (390 cal)
5:00 pm 1 cup strawberries, 1 cup cherries (155 cal)
6:00 pm 1/2 yogurt, coffee with chocolate, almonds (110 cal)
7:00 pm probable dinner: omlet with brocolli, salsa, and tuna (200 cal)
9:00 pm probably: sugar free ice cream (70 cal)

total calories = 1500

I know the ice cream is bad, but it�s been a very very very long day. I think my macros are messed up too. I haven�t ever calculated them since my eating fluctuates so much based on schedule. I really want to do this right, but I�m not sure how to make it work!

[Girlie]

I just did a very very rough calculation of my macros. Realizing that I went heavy on carbs today . . . the breakdown was roughly:
55% carbs
20% fat
25% protein
Normally I wouldn't have eaten QUITE so much fruit, or at least less sugary ones. (The cherries have been a splurge.) I also don't usually get yogurts. (They were one sale!) On the other hand, I've found that since I put the yam and fruit into my diet, I screw up less in lab. That counts for a lot. If things keep going on without progress, I can adjust the ratios. On the other hand, I'm so high body fat that I wonder if ratios even matter so much yet. Cutting calories and lifting might be enough to spark some weight loss I'm hoping. I could be deceiving myself though.

[hotgymchick]

Originally posted by Girlie
This morning there seemed to be a lot of women in the weight room. (All who clearly knew what they were doing much more than I did. . . ) Anyways, I was somewhat concerned. They were all lifting much heavier than I was and still had moderately noticeable body fat, especially in comparison to the hamsters on the treadmills downstairs. I�m definitely going to stick with my new routine for at least a few months, but seeing the different �average� physiques worries me. . .

Their bodyfats is largely a result of their diets, not the fact that they lift heavier. The type of training you do does not necessarily mean anything; your diet needs to be in check to get results.

[Girlie]

Originally posted by hotgymchick
Their bodyfats is largely a result of their diets, not the fact that they lift heavier. The type of training you do does not necessarily mean anything; your diet needs to be in check to get results.

I'm definitely working on cleaning my diet up. It's far from perfect yet, but so much improved compared to a few months ago. It's hard for me to believe that 4 months ago I would have ordered a milkshake or a nice greasy patty-melt and thought nothing of it. Now, even when I'm cheating, I'm doing my best to control the refined sugar and bad fats intake.

I'm not sure if I'm making progress persay. My "bloat cycle" for water retention was off this month. My period was exceptionally light to the point of non-existence. I think I was eating too few calories at the time and my body (along with making me sick to my stomach every time I tried to eat slightly more) rebelled. Now that my calories are back up I'm hoping things go back to normal.

I'm setting a few benchmark goals. They aren't set in stone and I don't have a timeline yet since I'm not sure if I'm making progress and won't be sure for at least 2-3 more weeks. (Especially not with my major cheat last weekend.)

First goal: lose ~ 5lbs (of fat) -- will celebrate by wearing my new mini skirt -- since I lost 2 lbs prior to this I have maybe 3 to go
Second goal: lose ~ 10lbs (of fat TOTAL) -- will celebrate by getting new top with maybe a hint of middrift for going out -- it would be sort of nice if I could do this by next June
Third goal: decrease bodyfat % (goes hand in hand with first two) by 5-7%. Ideally, while I won't be "cut" necessarily, I'll at least feel better next July about wearing a bathing suit.

Ok, time to run, will post meals, workout, and possibly macros if I have time, later.

[Girlie]

Decided to also post weight each day along with Tanita body fat, depressing as this is: 117 lbs, 26%
(I have a nice spreadsheet on my computer actually. I've been tracking my weight from before my massive fat gain. It's kind of interesting if I look at it objectively.)

5:15 AM 1/2 can tuna, 1/2 light yogurt, coffee (190 cal)
6:00 AM run 2.5 miles
7:00 AM 1/2 cup oatmeal, 1/3 cup low-fat cottage cheese (190 cal)
9:00 AM 1/2 light yogurt, 1/2 cup low-fat cottage cheese (100 cal)
10:30 AM apple, boca burger (150 cal)
12:00 PM brussel sprouts, tiny bite of cottage cheese (170 cal)
1:00 PM apple (80 cal)
2:00 PM sample of cheese at grocery store (20 cal?)
4:30 PM soy nuts (50 cal)
5:30 PM predicted: vegetable soup, turkey meatballs (300 cal)
7:30 PM chocolate in hot water, cottage cheese (120 cal)

Total for day: ~1400 calories
Macros: ~50% carb, 20% fat, 30% protein <= will work on this. . . I have to find a good protein source other than the protein powder (which is expensive) and tuna, which is high mercury, and eggs, which I get tired of. . . sigh

[Girlie]

Hmmm, well, I gave a luncheon today for some women that had really helped me out this year. I wanted to make something special, which unfortunately meant high fat and carb. My total calories aren't out of control for the day, but they aren't great. I did the best I could with portion control.

On the other hand, the luncheon went really well, and I feel like a master chef!!! hehehe, ok, not quite, but I'm proud of myself. It's the first time I've ever entertained guests where I had to coordinate an entire meal. First my luncheon menu, then I'll post my food and exercise for the day:

Menu:
Swiss fondue
For Dipping: french bread cubes (I only had 1), golden delicious apples, carrots, broccoli, cauliflower
Salad: red leaf lettuce, dried cranberries, almonds, with a raspberry vinagrette
Rice (white, I didn't have any)
Chicken cooked in a clay pot with onion, mushrooms, white wine, basil, and brandy
Homemade toffee ice cream (toffee was homemade too) garnished with a larger piece of toffee, raspberries, and whipped cream

It all was done at exactly the same time and was all ready to go!!! Go me!!

6:45 am (I slept in and then read the paper in bed) eggs with salsa, coffee (125 cal)
7:15 am ran 1.5 miles (taking it easy so can do legs tomorrow)
8:00 am 1/2 cup oatmeal, 1/4 cup cottage cheese, tsp of jam (225 cal)
9:30 am 1/2 can of tuna, 1/2 yogurt (145 cal)
12:00 pm 1/2 can of tuna
1:00 pm cheese (1.5 oz?), 1/2 apple, lots of veggies, salad, chicken, small bite of dessert (700 cal)
4:00 pm homemade veg soup (50 cal)
7:00 pm homemade veg soup, 2 turkey meatballs, salad (250 cal)

total ~1600 cal

[Girlie]

weight: 118, 26% (not sweating it, normal fluctuation)

5:30 am 1/2 cup oatmeal, 1/4 cup cottage cheese, tsp of jam (225 cal)
6:15 am lift
Squats 4 x 12 (25lbs, 30lbs)
Leg Press 3 x 10-12 (5 plates)
SLDL 4 x 10 - 12 (30lbs)
Leg curls 3 x 10 - 12 (3.5 plates)
Calf Raises 3 x 12 (5 plates)
7:00 am protein powder, 1/2 banana, coffee
1:00 pm 1/2 apple, broccoli and chicken (240 cal)
5:00 pm veg soup, almonds (160 cal)
6:45 pm almonds (50 cal)
7:15 pm 1/2 yogurt, broccoli, chicken goyza (3), tuna (315 cal)
8:00 pm chocolate and hot water (20 cal)

total = 1250 (too low, but today sucked at work)

oh yeah, macros: 35% carb, 29% fat, 36% protein

[Girlie]

weight: 117, 26%
5:00 am eggs with salsa (80 cal)
6:00 am ran 2.5 miles -- I wasn't as sore today and I decided I'd rather have sunday be my day off
7:00 am 1/2 cup oatmeal, 1/4 cup cottage cheese, jam (225 cal)
9:30 am apple and almonds (130 cal)
11:45 am veggies and salad dressing, broccoli, chicken (310 cal)
2:30 pm veg soup, piece of candy, and almonds (130 cal)
3:50 pm 1/4 balance bar (53 cal)
6:00 pm 1/2 can tuna, 2 boca veg burgers, yogurt (340 cal)
8:00 pm predicted: 1 cup yogurt, 2 tsp baker's chocolate, splenda (150 cal)

total ~1400 cal
macros: 45% carb, 20% fat, 35% protein (improving!)

[Girlie]

why is it that everyone notices and has to SAY something when you gain weight, and NOONE notices when you lose it?

[Girlie]

weight: 116, 25% fat

Ok, timing was all messed up today.

5:30 am 1/2 cup oatmeal, 1/4 cup vanilla yogurt, jam (200 cal)
6:00 am lifted
one-arm dumbbell rows 4 x 12 (20lbs) each side
bicep curls 3 x 9 (25lbs)
pull-ups 3 x 0
seated cable row 4 x 12
lateral pull-downs 3 x 10
abs sort of
7:00 am protein powder, 1/2 cup yogurt, 2 tsps chocolate, splenda, coffee (185 cal)
9:00 ish and thereabouts almonds, banana, protein bar (400 cal)
12ish broccoli, boca sausage (170 cal)
3pm veg soup (60 cal)
6:30 pm yogurt, piece of candy, brocolli, can of tuna (360 cal)
7:30ish 1/2 cup of oatmeal (I know carbs are bad at night, but it's been a long day)

total ~1500
macros: 40 carb, 25 fat, 35 protein

[Girlie]

tired, bad day, cheated with oatmeal at the end of it. . . and now this site is acting up. . .sigh

[clc0303]

Girlie,
If you compare your first post to your last, you have made such progress....in a very short time. Be proud of that and keep learning what you can. If you keep it up at this pace I'm sure you will reach your goals. The key is not to let bad days discourage you...remember everyone has them and we are all human!
Anyway keep it up...I'm impressed by the changes you've made already.
Remember to try to get get a protein source with each meal.

[Girlie]

Thank you so much for the encouragement! I really appreciate it. The people in my work environment are really the only people I have contact with these days, and they are less than supportive a lot of the time. (It's so much fun listening to guys talk about how they would rather go without sex than be hungry. . . amazingly this conversation arose spontaneously, I haven't mentioned my diet to them. . .)

Anyways, I have made some progress. When I compare my current weight to the same day last month, I'm about .5 to 1 lb less. (I'm on the "low" end of my weight cycle for the month right now.) I'm really proud of this weight loss, though I admit I get frustrated when it sounds like "everyone else" is losing 1.5-2lbs a week. I feel like I'm doing something extremely wrong.

One thing I know I have to work on is the amount of water I drink. I'm having problems with this aspect though since when I drink a lot of water (I apparently don't have a very high capacity for water) I have to use the bathroom almost every hour. A lot of the time I can't just drop everything. Also, I'm not allowed to have drinking water at my workstation in the lab. When I'm in there for 5 hours straight, it's difficult to consume enough water.

Ok, stats:
weight: 117, 26% fat

eating was broken up again. . . I really don't know how to fix this problem!!

5:00 am eggs, salsa (80 cal)
5:45 am run 2.5 miles
6:30 am 1/2 cup oatmeal, 1/4 cup yogurt, tsp jam (205 cal)
7:00 am apple (80 cal)
9:00 am veggies in dressing (60 cal)
10:00 am 1/2 cup cottage cheese (100 cal)
12:00 pm 1/2 cup cottage cheese (100 cal)
1:00 pm veg soup and 1 turkey meatball (110 cal)
4:00 pm 1 can tuna (180 cal)
7:00 pm 600 cal dinner probably (cheat meal for week)

Macros: currently 39% carb, 27% fat, 34% protein (changed more toward protein and carb at dinner I think)

Total cal: 1600

[Girlie]

So this terrible week is finally over, except for the few hours I have to spend at work this weekend. At least I can finally clean my apartment.

weight: 117.5, 26% bodyfat, sigh, oh well

Also, weird problem. . . I started "spotting." My period isn't due for 2 more weeks. Last month it sort of didn't come. I'm not sure what's wrong with my cycle. I'm hoping that the reason I'm not really going down weight wise this month is hormone/cycle related. I'm also hoping that hormones and cycle get normal again in the next month. Otherwise. . . to the doctor I go I guess.

5:00 am 1/2 cup oatmeal, 1/4 cup yogurt, tsp jam (205 cal)
6:00 am lift
barbell Bench Press 4 x 12 (1 set warm-up, 3 working sets) (15 lbs per hand)
Military Press 4 x 10 (25 lbs)
Lateral Raise 3 x 12 (tried 8 lbs, did 1/2 set at 10, didn't work so well)
Triceps Extension 2 x 12 (15lbs then 20lbs )
Dips 3 x 0 (I used my legs to assist myself to do 8 pseudo ones per set)
7:00 am protein powder, banana (165 cal)
10:30 am low-fat yogurt (100 cal)
11:30 am broccoli, tofu, chicken (300 cal)
12:30 pm broccoli, almonds (100 cal)
1:00 pm 1/4 balance bar (50 cal)
4:00 pm 3/4 balance bar (160 cal)
6:30 pm chicken lettuce wraps, small bite of cheesecake (special treat for bad week) (400 cal)

total: 1550 cal
macros: before dinner- 40 carb, 20 fat, 40 protein (perfect!!)
after dinner-skewed toward fat slightly probably

[Girlie]

Checked my calorie and macro counting against fitday today. I rock! Apparently I’ve been getting it right! Yeah, but anyways, fitday is easier, so I’m using that too now.

Weight: 116, 25% woohoo! I don’t know what is up with my hormone levels or if I’m on bloat or thin, but I don’t care! That number makes me happy!

Also went to TJ’s again today. Bought their “low carb Italian boul.” I really really really missed bread. I had a quarter of it. It’s 100 cal per quarter with 12 g carbs (8 fiber) and 8 g protein. It’s really really yummy!

Ok, food:
6:30 am eggs, tomato, onion (80 cal)
7:00 am run 2.5 miles
8:00 am oatmeal, nonfat yogurt, protein powder (205 cal)
10:30 am salad with tomato, low fat dressing, yogurt (175 cal)
12:40 pm 1/8 low carb bread (50 cal)
1:00 pm pickles, 1 cup fruit, 3 oz turkey, salad with low fat dressing (325 cal)
2:00 pm samples at market – lamb, protein powder, cheese (100 cal)
3:00 pm cheese (35 cal)
6:30 pm 2 figs, 1/8 low carb bread, salad with low fat dressing (150 cal)
7:30 pm pork in cranberries and onions, asparagus, salad with low fat dressing (395 cal)
9:00 pm bite of cheesecake (20 cal)
total for day: 1500 cal
macros: 40% carb, 23% fat, 37% protein

note: protein 133g – so I’m getting plenty!

[Emma-Leigh]

Originally posted by Girlie
Weight: 116, 25%!

Good to see the weight going down! But remember - this is JUST a guide (and a really really rough one at that!!)

Your BF% on those scales is not a true BF at all - use it as a trend only! Also, your weight may not go down as quickly as you are making progress as, initially, with your weight training picking up you may well be adding some muscle mass as you are taking off some of that fat!! Just watch the mirror and how your clothes fit more than anything.

6:30 am eggs, tomato, onion (80 cal)
7:00 am run 2.5 miles
8:00 am oatmeal, nonfat yogurt, protein powder (205 cal)
10:30 am salad with tomato, low fat dressing, yogurt (175 cal)
12:40 pm 1/8 low carb bread (50 cal)
1:00 pm pickles, 1 cup fruit, 3 oz turkey, salad with low fat dressing (325 cal)
2:00 pm samples at market ? lamb, protein powder, cheese (100 cal)
3:00 pm cheese (35 cal)
6:30 pm 2 figs, 1/8 low carb bread, salad with low fat dressing (150 cal)
7:30 pm pork in cranberries and onions, asparagus, salad with low fat dressing (395 cal)
9:00 pm bite of cheesecake (20 cal)
total for day: 1500 cal
macros: 40% carb, 23% fat, 37% protein

note: protein 133g ? so I?m getting plenty!

Thisis looking heaps better! I am SO glad to see your cals up at about 1500 and that your protein has come up as well. Your meals are looking more balanced every day too! Congratulations!

Keep working on it!