*~***ChibiKat's Challenge!***~*

[chibikat]

I've been lurking around these forums and have finally decided to make my own journal. In my family, I have always been considered the "heavy" girl and at 113 lbs and 5'1 I feel uncomfortable in my own skin. It doesn't help that I'm asian and therefore often compared to other asian girls that have incredibly TINY bone structures. Last summer, I started counting the calories but then started cutting my meals down to under 900 calories and doing cardio 5x. Nonetheless I eventually went from 115lbs to 96 lbs and 20% bf. I was skinny fat. However, I plateaued and when my school work became heavier, I was constantly stressed and was tired and soon I started gaining weight on 900 calories a day, devloped odd eating habits, and eventually gained all the weight back (which was all fat). Now, I feel uncomfortable in my own body and it is seriously affecting my self-esteem. I realized that my body became use to 900 calories a day and am now trying to work on cutting down to 100 lbs and then later bulk up to gain muscle.

So here are my stats/goals:

Height: 5'1
Weight: 113
Bf: Not quite sure, guessing somewhere between 24%-26%
Goal: 100 pounds or at least to 20% body fat

Routine:
I'm still a newbie at weightlifting so I'm keeping it simple with an alternating Upper and Lower days.

MON: Upper
TUES:cardio
WED: Lower
THUS: cardio
FRI: rest
SAT:Upper
Sun:cardio

By keeping a journal, I will be able to keep my eating habits in check and be more responsible for doing my workouts. Thanks for reading

[genevieved]

Good luck - I will be tracking your progress in your log - what is your diet looking like?

[chibikat]

Originally Posted by genevieved

Good luck - I will be tracking your progress in your log - what is your diet looking like?

Hi genevieved, thanks for visiting my journal. A typical day for me looks like this:

Cardio days:
MEAL 1) 1/2cup cottage cheese, 1/2 cup fiber one
MEAL2) 3 oz chicken/fish, 1 cup veggies (pre cardio)
MEAL 3) 2 oz tuna, 1 la tortilla factory tortilla, cucumber (post cardio)
MEAL 4) 3 oz chicken/fish, 1 cup veggies
Meal 5) 1/2 cup cottage cheese, 1 tb natty pbr or 1 luna bar if I have class that night

Weight Days:
MEAL 1) 1 sc. whey, 1c. soymilk, 1/2 banana (post workout)
MEAL 2) 2 oz tuna, 1 la tortilla factory tortilla, cucumber
MEAL 3) 3 oz chicken, 1/2c. veggies
MEAL 4) 3 oz chicken/fish, 1/2 c. veggies
MEAL 5) Luna bar or 1/2c. cottage cheese and 1 tb natty pb.

Does that look alright? I tried to combine protein and carbohydrates at each meal.

[chibikat]

Waking up at 5:30 am for my workout was horrible. I wanted to go back to sleep, but I've made a commitment to stay on this program. I just need to get to bed earlier. By the way I'm working with MsFit whose awesome


Here's what today looked like:

WORKOUT:
Squats: 20x50,15x70,12x70
SLDL: 20x30, 15x40, 12x 50
Extensions: 20x35,15x40,12x45
Lying leg curls: 20x30, 15 x 25, 12 x20 <--- very awkward movement. I don't know if my legs are too short which made it difficult for me to put my legs in a comfortable position but I felt it more in my calves and did not feel it at ALL in my hamstrings. I tried lowering the weight to see if it would help but it didn't :/
Walking lunges: 20x20
Standing calves: 8x10,10x8,15x6,bwx50 <--OWWW...
Seated calves: no weightx30, 5x30, 10 x 20, no weight x 50

Yeah, I'm not as strong as a lot of people on this forum but I'm working on it!

Today's meals:

7:30 - protein drink
8:30 - 4 oz tuna, 29g. of carbohydrates from pluot
11:30 - 1/2c. oatmeal, 3 egg whites, 1 yolk
2:30 - 2 oz chicken, 1 medium sized apple
5:30 - 2 oz chicken, 1.5 brown rice cakes
8:30 - luna bar, 2.5 oz turkey breast
TOTAL: Calories 1403 24f/157c/140p

I just got out of my night class. I'm pooped. Good night

[Sar-Wah]

Hi there.... welcome to the forums.

I am sure that if you stick to the program that Ms Fit has developed for you.... you will see results!

I look forward to tracking your progress...

[chibikat]

AUGH! My hamstrings hurt so much today that attempting to do cardio had me wincing in pain every ten seconds. Couple that with the blistering hot weather inside the poorly air conditioned gym and you have my workout. Nevertheless, I had a good workout.

DB overhead ext: 10x12, 15x8, 15x6
Lying triceps ext: 8x10, 8x8, 8x6 <-so my left side is so weak and when I tried upgrading the weight to 12lbs, my left side couldn't even push forward. Grr...
Pushdowns: 35x10,45x8
Straight bar curls: 10x10,12x8,15x6
Hammer curls: 10x10,12x8, 15x6
Lying pelvic lift: 15,15,15
Elbow to knee: 20, 20 ,20
Stomach vacuum: 15 sec, 20 sec

1 hr step class right after

MEAL:
Calories 1647 <--EEP! NOT GOOD! Too high. I was perfectly fine until I got home. I was starving but I already ate my allowed calories/ratio. I drank 32oz of water hoping that I would stop being hungry but it didn't help. I ended up eating 200 calories worth of peanuts which angers me because I was doing so perfect >
Total Fat 30
Total Carbohydrate 176g
Protein 169g

[chibikat]

WORKOUT
Squats: 20 x 55, 15 x 65, 12 x 85<--surprisingly easy
SLDL: 20 x 30, 15 x 40, 12 x 50
Extensions: 20 x 30, 15 x 35, 12 x 40
Leg curl (standing): 20 x 30, 15x15, 12 x 15 <--fiddling with the weights because I didn't feel the contraction in my hamstrings. For some reason, every time I do this exercise whether standing or sitting, it feels awkward.
Walking Lunges: 20 x 15
Standing Calves: 10x65, 8x85, 6x95, 50x0
Seated Calves: 30 x 10, 25 x 25, 20 x 35, 50 x 0

45 minute step class

---
My workouts have been going great but I feel like I've hit a mental wall lately with my eating habits. I know how crucial diet is to losing weight but I feel that I perceive things to much in black and white. When I mess up on my diet even once, I feel like the whole day is ruined and then think to myself, "Well, now I'm already screwed, might as well trail off my diet". BUT IT'S BAD THAT I THINK THIS WAY! Sometimes, I wake up and feel that I've already failed. Back when I use to have an eating disorder, I use to weigh myself every morning and freak out if the scale went over 98. Now, I'm so scared of the scale. It's so depressing for me to look at it every week and see the number rise knowing that it's my fault. I'm trying to pinpoint why I'm feeling so unmotivated and have realized that it is because I'm building up walls of ignorance to my problems and that I have no one in my real life that is encouraging me. I feel so uncomfortable in my body and want to go back to being in the 100-105lb range or <20% bf but another side of me keeps ignoring my problems because it is tired from all the obsessive calorie counting I use to do when I had an eating disorder. I just feel so lost sometimes.

[chibikat]

Yeah new routine!

Shoulder Press: 10 x 10, 8 x 12, 6 x 15
Upright Rows: 10 x 10, 8 x 12, 6 x 15
Bentover Lat Raise: 10 x 8, 8 x 10, 6 x 12
DB Shrug: 10 x 20, 8 x 30
Barbell Shrug : 10 x 20, 8 x 30
Standing Calves: 30 x 55, 25 x 65, 20 x 75, 50 x 0
Seated Calves: 10x15, 8x25, 6x35, 50 x 0 <--the burn!

followed by 1 hr step class

Totals 1452 18g f/107g c/210g p

Oy..I'm so tired now. Going to go to sleep.

[spookie]

Keep it up chibikat. It sounds like you're doing great.

I woudln't focus on the weight so much if I were you though. It doesn't tell you anything about the way you look or how healthy you are, which are the important things. Stick instead to being consistent in your diet and exercise... that will lower your bf% and get you results.

I have some of the same problems you do with diet, I'm tempted too easily and often think in black and white. If I eat one cookie, I think, the day's already gone to hell, might as well have some pizza with that and skip the gym. But that's not healthy. If it's too hard for you to always eat clean, you can let yourself have little treats throughout the day as long as they fit into fat/protein/carb scheme to keep the cravings down.

[chibikat]

Today's Workout

Squat: 65 x10, 75x8, 85x6 and 90x6 <--PR!!! WOOT!
SLDL: 30x20, 40x15, 50x12
Leg Extensions: 40x20,
RDL: 30x20, 40x15, 50x12
Lunges: 20 carrying 20lb weight
Standing Calves: 20
Standing calves: 55x10,75x8, 95x6, bwx50
Seated calf raise: no weightx30, 5x30, 10 x 20, no weight x 50

Macros: Totals 1397 45f 107c 147p

I'm working harder on improving my diet. Right now, it's about 80% clean. I'm super excited that I was able to squat 90lbs! That's 75% of my bodyweight. YEAH!

[chibikat]

Originally Posted by spookie

Keep it up chibikat. It sounds like you're doing great.

I woudln't focus on the weight so much if I were you though. It doesn't tell you anything about the way you look or how healthy you are, which are the important things. Stick instead to being consistent in your diet and exercise... that will lower your bf% and get you results.

I have some of the same problems you do with diet, I'm tempted too easily and often think in black and white. If I eat one cookie, I think, the day's already gone to hell, might as well have some pizza with that and skip the gym. But that's not healthy. If it's too hard for you to always eat clean, you can let yourself have little treats throughout the day as long as they fit into fat/protein/carb scheme to keep the cravings down.

Thanks spookie. I will try to focus on taking measurements instead of relying on the scale. I just got off taking Depo Provera (to induce my period) and the bloat was terrible. I gained about 5 lbs! AUGH! But I'm off it now and most of the bloat has gone away. Water weight, go figure.

[twinnett]

Hi there! Just found your journal! You seem to be doing great!! Nice job on the squats!

[chibikat]

It's so odd to switch gyms. I use to workout at the TEENY TINY gym at my school during summer quarter but since school's out now, I have joined my dad's gym and it's HUGE. It took me awhile to get use to where everything was and thus my AM workout was longer than expected

AM
DB overhead ext: 12x12, 20x8, 27.5x6
Lying triceps ext: 8x10, 10x8, 10x6
Pushdowns: 27.5x10, 30x8
Straight bar curls: 20x10, 24x8, 30x6, 35 x 6 <--almost at 40!
Hammer curls: 10x10,12x8, 15x6
Lying pelvic lift: 15,15,15
Elbow to knee: 20, 20 ,20
Stomach vacuum: 15 sec, 20 sec

PM
1 hr. step class

RATIOS: 1383 31f 107c 173p

I can't believe I'm saying this but I'm starting to look forward more to weights than cardio now and I use to a CARDIO QUEEN
I've posted my goals and inspirational quotes all over my room and house. My mom think I've gone insane with my 6 meals a day eating plan but I don't really care.

[chibikat]

Originally Posted by twinnett

Hi there! Just found your journal! You seem to be doing great!! Nice job on the squats!

Thanks twinnett! I like coming to this forum because it makes me feel that my 6 meal a day/weightlifting lifestyle isn't crazy like my family and friends perceive it to be.

[Miss-Sophie]

Great workouts girl, you're on a roll! I'll be following your process!
I wouldn't worry about the scale, it is too easy to become a slave. Use the mirror instead it's much more honest. With those kickass workouts and the diet I bet you'll see some drastic improvements within a short period of time!

[vanillabn]

I'll be following your progress as well...sounds like you're off to a great start!

[Kazz]

Hey, great journal!

I have to be up between 5 and 5:30am to work out too. Sucks huh? You'll eventually get used to it if you keep to your schedule.

Good luck and awesome progress so far.

[chibikat]

Today was only a cardio day. To be honest, the step class from yesterday night totally whipped my butt. I seriously fell straight to sleep an hour after leaving step class and eating my last meal and it was only 9:00! When I awoke for my 9:30 am today for cardio, I was hoping I would be refreshed but I still wasn't. To tell you the truth, I was seriously contemplating whether I should just wait and go to the gym in the afternoon but then realized that when I put off my workouts and tell myself that I will do it later, I usually don't. It reminds me of a saying one of my fitness instructors told me, "Going to the gym is probably the hardest part, once you're there, you night as well workout". So I did, I got myself out of bed even though internally I didn't feel like it but when I finished, it felt great. Woot woot.

Macros: Totals 1545cal 42f 103c 189p

[chibikat]

Originally Posted by Kazz

Hey, great journal!

I have to be up between 5 and 5:30am to work out too. Sucks huh? You'll eventually get used to it if you keep to your schedule.

Good luck and awesome progress so far.

Oh geez, that is so early and since I'm still on summer vacation before college starts I've been enjoying my loose schedule. (waking up at 10:00 and enjoying the good life before it all comes to an end). Although, I have to start training myself to get up that early around 5: to 5:30 next week in order to get ready for school in the fall. My first class of the day biochemistry starts at 7:30 o_O so I figure lifting at 5:00 would be the best. However, I know if I try waking up 5:00 now you would probably find me face down in a bowl of oats snoozing.

[chibikat]

Originally Posted by vanillabn

I'll be following your progress as well...sounds like you're off to a great start!

Hey thanks! It's awesome that you're stats are similar to mine! It'll be great to talk to someone who is similar.

[vanillabn]

Yeah, I noticed our stats were similar! It's always cool to follow someone's progress who's kind of in the same boat as you.

When does school start for you? Getting up super early is definitely hard to do, but it's worth when you're heading home from school in the afternoon or whatever and realize you're already done your workout for the day! I'm not a morning person AT ALL, but I've found that putting my workouts off and leaving them until later in the day makes them much more likely to be skipped

That's great you started a journal though...I've found mine to be a HUGE help - not only for the motivation, but it kind of holds you accountable and you can get awesome feedback from everyone.

I'll definitely be checking back to see how you're progressing! Good luck.

[chibikat]

Eeek! I haven't been on for over a week because my parents are getting divorced. Things have been rough lately, so I've been finding the gym helping me get my mind off things.


AM
Squat: 65 x20, 75x15, 85x12 and 90x6
SLDL: 30x20, 40x15, 50x12
Leg Extensions: 40x20, 45x15, 65x12
RDL: 30x20, 40x15, 50x12
Lunges: 20 carrying 20lb weight
Standing Calves: 75x10, 95x8, 115x6
Standing calves: 55x10,75x8, 95x6, bwx50
Seated calf raise: no weightx30, 5x30, 10 x 20, no weight x 50

PM
Step Class - 1 hr

MACROS: Totals 1466cal 28f 119c 185p

I felt so incredibly fatigued going into Step class and hoped that I would get more energized halfway through like I usually do but this time, I was soooooo tired. I guess this was due to me taxing out my legs around 1:00. But still, I thought at least a 6 hour break between workouts would help give me more energy.
I really do not look forward to leg+cardio days because I end up keeling over at the end of the day extremely exhausted and I feel that I can't do my best during cardio. I've been researching about stim-free supplements to perhaps help give me a small boost on weight+cardio days and when I have to start training in the morning when school starts in two weeks. So far, I might try looking into purple wrath during cardio for that extra boost.

But good news! Today I caught a glimpse of the back of my arm in the mirror and I saw some slight definition in my shoulders. SWEET!

[vanillabn]

Originally Posted by chibikat

Eeek! I haven't been on for over a week because my parents are getting divorced. Things have been rough lately, so I've been finding the gym helping me get my mind off things.


AM
Squat: 65 x20, 75x15, 85x12 and 90x6
SLDL: 30x20, 40x15, 50x12
Leg Extensions: 40x20, 45x15, 65x12
RDL: 30x20, 40x15, 50x12
Lunges: 20 carrying 20lb weight
Standing Calves: 75x10, 95x8, 115x6
Standing calves: 55x10,75x8, 95x6, bwx50
Seated calf raise: no weightx30, 5x30, 10 x 20, no weight x 50

PM
Step Class - 1 hr

MACROS: Totals 1466cal 28f 119c 185p

I felt so incredibly fatigued going into Step class and hoped that I would get more energized halfway through like I usually do but this time, I was soooooo tired. I guess this was due to me taxing out my legs around 1:00. But still, I thought at least a 6 hour break between workouts would help give me more energy.
I really do not look forward to leg+cardio days because I end up keeling over at the end of the day extremely exhausted and I feel that I can't do my best during cardio. I've been researching about stim-free supplements to perhaps help give me a small boost on weight+cardio days and when I have to start training in the morning when school starts in two weeks. So far, I might try looking into purple wrath during cardio for that extra boost.

But good news! Today I caught a glimpse of the back of my arm in the mirror and I saw some slight definition in my shoulders. SWEET!

Sorry to hear that you're having to go through that - that's really rough The gym can be good for that...getting your mind off things for a while. Wow, that's prety ambitious to do a step class after that AM leg workout! Actually, I don't do cardio on leg days very often, sometimes just 15 minutes or something afterwards, and I usually pick something like the elliptical trainer rather than treadmill, stairclimber or (step class ) haha. Great job on the squats. I didn't start doing those for a while, but once I incorporated them into my routine I've been happy, because judging from how sore I get afterwards, seems like they really work Do you just log your calories yourself, or do you use a program to do it?