Nyladigm's Journal...

[Nyladigm]

Hi Girls!

After spending a couple days admiring everyone's journal I would like to start contributing myself

I'm 24 years old and weigh 114 pounds at 5'6". I'm an avid distance runner and have been weightlifting to supplement running for the past five years. I've been a pretty healthy eater and always try my best to exercise portion control. I've been consolidating a 6 meal diet and will post it as soon as I make sure that I'm getting enough calories etc. I do have a desk job and sometimes its a challenge making time to get all those meals while having lots of meetings...but I can work past possible getting some interesting looks if I do bring food to a meeting

I pretty much work 8 AM to 4:30 PM M-F but dont workout until around 8:30 PM during the weeknights. The gym I go to is absolutely packed (especially early in the week) so instead of waiting for people during a workout I just go a little later.

Anyways, I'm actually about to go to the gym right now...here's what I'll be doing: (i'll post the actual weight I used after the workout)

Deadlifts 4 x 6 reps
DB Pullbacks 3 x 8 reps
Seated row 4 x 8 reps
Assisted Widegrip chins 3 x 8 reps
Pull-ups 4 x 6 reps
DB Bicep curl 4 x 6 reps
DB Hammer curl 4 x 8 reps

I've attached some pics to kick it all off! (dont mind the patch on my abdomen, that's just my birth control - I was on the depo shot but recently switched because the FDA just announced that it causes irreversible bone loss - yikes!)

[Starzy]

Hi Hi Nyla, great to see another journal! What exactly are your goals?

[AnewME]

Looking extremely fit there Nyladigm. I would also be curious to see what your current goals are at this time.
Do you run competively? What type of distances? Any mixed events (biking/swimming/etc)?

Hope to see more of your journal.
AnewME

[Nyladigm]

Hmmmm, my goals....lets see....

1) build more strength (as I've seen by reading on the forum, this is typically done by lifting heavier weight with lower reps - lemme know if I'm incorrect so I can adapt )
2) have a better diet meaning eat more often [6x's a day] and see how a change for the better in my diet can affect how my body reacts to weight lifting
3) complete in my first traithlon this summer (I havent picked one to sign up for yet but I'll make sure to post it on here)

I took today off because I've been a little sore but here is what I ate for today:

10 AM *1/2 cup dry oats *1 scoop whey protein *1 banana

12:15 PM *3/4 of a steak burrito bowl at Chipotle (included 1 cup lettuce, 1/8 cup shredded cheese, and 6 oz. steak)

3 PM *2 eggs *2 TBsp salsa * 1 oz reduced fat cheese, 5 pieces of broccoli, 5 TBsp of 1% cottage cheese, 1 fish oil capsule, and 1 multivitamin

5:50 PM *1 scoop whey protein *1 cup lean beef with onions and mushrooms *medium salad with 1/8 cup of balsamic and extra virgin olive oil *1/2 a tomato

9 PM *1/2 cup hearts of palm *1/2 cup tomato *2oz balsamic vinegar *3 oz smoked salmon *lemon juice *lettuce *1/4 white onion

I'd like to get one more meal in there ideally which I think will be easier during the work week but we'll see. I'll also be starting to start an HIIT program on the days that I do not lift as well as maintain my sunday 6 mile runs. I'm still trying to tweak the lifting schedule that I'm trying out. I've definitely been lifting the same routine for more than 6 weeks...let's say for about half a year only because I seem to get one solid month in for lifting and then take about 2 weeks off. So I'm switching to a different workout that takes shorter and lower reps at a higher weight. I'll post that hopefully tomorrow when I get a chance

This past summer I ran my first half marathon where I followed a 12 week prep schedule and tapered my distance for the last two weeks before the race for safety. Before the half marathon I ran a 10 mile cherry blossom credit union race in DC last april and before that a countless number of 5K's and 10K's over the last couple of years. Running I kind of consider therapy for me in the sense that I can get out and not have to worry about anything - I can just be free and not have to think about anything that's going on. After the half marathon I started having foot pain about 3 day past finishing the race. It turned out that I had two chipped bone and a strained tendon after seeing my doctor and getting an xray done. Up until about 3 weeks ago, I hadn't run a single step because I've been trying to recover my foot and rest it. Well one day I couldn't take it anymore and went out for 6 mile run...and it was ok...so I believe I'm healed and ready to take on my next challange - a triathlon. I should mention that while I was healing my foot I was able to cross train and swim (about 50 yards 2 x's a week) and take a spinning class at the gym (those 1 hr classes 2x's a week). I did manage to maintain some of my endurance So that's part of my story...more to come as the days go by I'm really excited to be capturing all of my status online and happy to share it with all of you!!!

Laura B.

[TheDiz]

Nyladigm you look very fit, good to see you joining us.

[Starzy]

I look foward to reading your journal. I used to run every day until I got shin splints, to the point that it hurt to walk. I am working with a podiatrist and slowly working on it - althought my goal has changed from running to building muscle now. So i am very jealous but will enjoy reading your journal!

[Nyladigm]

Ok I've come up with a new lifting routine!! Let me know what you guys think! I wont have the exact weights to record until I go through it once to be sure I'm comfortable with it but I'll try and stick to the reps that I have listed. I'm trying to do lower reps for strength training. I have a four day split with 2 muscle groups per workout day...it doesnt seem like too much but if you think it does then let me know.

I'm also trying to do some HIIT running where I run for 30 seconds, job for 30 seconds for 4 mins (to start) and then work up over a period of 8 weeks to a 15 min interval of running 30 sec and jogging 30 sec.

Day 1 - Chest & Triceps
Flat BB bench press 3 x 6 reps
Incline DB bench press 3 x 6 reps
Dips 3 x 8
Close grip bench press 2 x 6 reps
Skullcrushers 2 x 8 reps

Day 2 - HIIT run & 3 mile run

Day 3 - Legs & Shoulders
Squats 3 x 8 reps
BB lunges 3 x 8 reps
Leg press 3 x 6 reps
Overhead DB press 3 x 8 reps
Side laterals 2 x 8 reps
Bent/seated raises 2 x 8 reps

Day 4 - HIIT run

Day 5 - Back Biceps
Deadlifts 3 x 6 reps
Wide grip assisted chins 2 x 8 reps
Bent over BB rows 3 x 6 reps
DB bicep twisting curl 2 x 6 reps
DB hammer curl 2 x 8 reps

Day 6 - Abs & Calves
Ball crunches w/ 10# weight 3 x 6 reps
Leg raises 3 x 8 reps
Seated/weighted crunches 3 x 6 reps
Calf raises 3 x 8 reps
Seated calf press 2 x 8 reps

Day 7 - HIIT run & 6 mile run

I need to get back into swimming and some more spinning classes if I'm going to start training for a triathlon sooooooo....I'm sure those will get factored in as the season gets closer...that may mean that I'll end up tapering the weight lifting to be a little lighter (so that I'm not carrying too much muscle) we'll see how things go!

[geoffsherman]

Welcome, a couple of things from the routine you posted:
(1) You might want to give yourself a day during the week when you do nothing and recover. Even on your running days, you will be working your muscles
(2) I would recommend not running the day after a leg workout. If you are working hard enough, you need to give your legs a chance to recover and pounding them with HIIT may not be the best solution
(3) I would add a hamstring exercise on leg day to make sure that you are properly adding strength there as well. If anything, strong hamstrings will help with your running.

[Nyladigm]

For yesterday...(I've been out of the office and not close to a computer all day).

8:00 am - small banana, 1 scoop whey, 1/4 cup oats
10:30 am - 3 oz chicken breast, 1/2 cup grapes
1:15 pm - 1 scoop whey, 1/4 cup grape nuts, 1/2 cup whole milk yogurt
5:00 pm - 3 oz chicken, salad with evoo & balsamic
8:00 pm - 1/2 cup lean beef, 1/8 cup cheese, 2 Tbsp salsa, 1/4 cup 1% cc

post workout 10:00 pm - 1 scoop whey

Workout: Abs & Shoulders (I changed it)

Resist-a-ball crunches 3 x 12 reps (10#)
Leg Raises 3 x 8 reps
Seated/weighted crunches 3 x 6 reps (10@65, 6@80, 6@90)
Lateral Raises 3 x 6 reps (10#)
Front Raises 3 x 8 reps (10#)
DB Shoulder Press 3 x 8 reps (15#)
Shrugs 4 x 6 reps (30#)

I also did 10 min of HIIT running on a treadmill during lunch downstairs for the first time during work! It went fine, I'm glad there's a gym close by...wish I didnt have to take a shower and could save time and go to work all sweaty...just kidding.

[Nyladigm]

Welcome, a couple of things from the routine you posted:
(1) You might want to give yourself a day during the week when you do nothing and recover. Even on your running days, you will be working your muscles
(2) I would recommend not running the day after a leg workout. If you are working hard enough, you need to give your legs a chance to recover and pounding them with HIIT may not be the best solution
(3) I would add a hamstring exercise on leg day to make sure that you are properly adding strength there as well. If anything, strong hamstrings will help with your running.

Geoff,

Thanks for the input! I agree with what you've noticed...I was thinking since I do my workouts in the evening that I could do my HIIT runs on the same days that I lift but just during the day so that I'll have about 6 or so hours betweeen ending the run and lifting. I'll definitely add a hamstring exercise per your suggestion (the next time I do legs is next monday...I'll incorporate the change into my schedule then).

Thanks!

Laura B.

[Nyladigm]

For 2/1/05 (Tuesday)

9am 1/2 C oats, 1 banana, 1 scoop whey

12:45 Salad w/ 2 Tbsp light caesar dressing, 1 boiled egg, 1/4 C beets,
and 1 C chicken noodle soup

2pm 1/2 apple, 1/2 bagel, 1 Tbsp cream cheese, 1 scoop whey

6pm 2 scrambled eggs, 1/4 cup reduced fat cheese, 1/4 C mushrooms,
1/2 bagel, 1 Tbsp cream cheese, 1/2 apple, 4 chocolate covered almonds

8:40 (pre-workout) 1/2 bagel, 1 Tbsp cream cheese, 3 oz chicken

10:30 (post-workout) 1 scoop whey


Routine: Chest/Triceps
Bench: 10@45#, 6@65#, 6@85#, 4@85#
DB Fly: 8@15#, 6@20#, 6@20#
Leaning fwd dips: 3 x 6
Close grip bench: 6@30#, 6@45#, 6@50#
Skullcrushers: 6@30#, 6@40#, 6@40#


Jeez, lay off the bagels!!!!! hehe.

[Nyladigm]

omg I really want some fruit but the only place that I can go to is the grocery store (safeway) in my building! Their fruit either 1) sucks or 2) is decent and really expensive!

I am going to go down there and just buy like a pint of strawberries, that way it'll be just enough to snack on for today and I wont pay too much for decent/expensive fruit.

just thought I'd share!!!

[LadyStarlight]

I know what that's like! Buying fruit here in Minnesota sucks! The cheap food stores....the quality is soooo bad and still relatively more expensive than I would have to pay out in NJ. The nice-looking fruit at the yuppie food stores is way, way too expensive.....and even then, I don't want it because I just now it's ridden with pesticides, wax, etc.

[Nyladigm]

woohoo! A pound of strawberries was on sale for $3.99. So I bought some! And they looked delicious...yum.

[Nyladigm]

Ok, smart me...I forgot to make anything last night for my lunch/snack today. So, being that I was in a rush I grabbed a block of Lite Tofu to munch on. Looks pretty healthy at 30 cal, .5 g fat, 1g carb, and 5g protein per serving (I'll eat 2 servings of 4 for my snack).

omg it tastes like crap!

[Nyladigm]

But who didnt see that coming...I mean c'mon its tofu.










It's also just started to snow outside!

[sillyvent]

haha tofu!!! My friends try to get me to eat tofu- I refuse! I tried it once- looks like a cooked sponge and tastes like one too!!!!

[Zeener]

I agree--tofu usually needs some doctoring to make it palatable (I actually like the non-silken tofu plain though!)

Here's a trick I've learned for SILKEN tofu: put it in the blender with some frozen strawberries (or other fruit and maybe some splenda to taste). Tasty!

[Nyladigm]

Ahhh, nothing like day old tofu...plain for the second day in a row.


(is it sick that I'm enjoying this meal...it must be one of those mind over matter things like fear factor) hehe.

I'm saving 1 last serving for my next snack

[Nyladigm]

Food for 2/2/05 (no lift day)


7am 1/2 C scrambled eggs, 1/2 a can of diet coke, 1/4 C oats, 1 scoop whey, 2 dried apricots

1015 1/2 C whole milk yogurt, 1/4 C grape nuts

12 PM 7 strawberries, 1 scoop whey

230 7 strawberries, 3 oz chicken, 1/4 C 1% cottage cheese

445 1/2 wheat bagel, 1 tbsp reduced fat cream cheese, medium salad with balsamic and extra virgin olive oil

830 1 apple, 1/2 bagel, 1 tbsp reduced fat cream cheese, 1 scoop whey

[Nyladigm]

Food for 2/3/05

8am 1 banana, 1 scoop whey, 1/2 C oats

11 1/4 inch tofu, 1 cup steak, 1 med salad (no dressing)

130 7 strawberries, 1/4 C Kashi go lean, 1/4 C whole milk yogurt

300 1 scoop whey

500 salad with balsamic and extra virgin olive oil

620 miso soup, small salad w/ sesame dressing, sushi and sashimi (I was celebrating dinner out w/ the bf and another friend b/c I got a new job)

9pm pre WO snack 1/2 bagel & 1 tbsp reduced fat cream cheese

1030 post WO snack 1 scoop whey & 3 tbsp 1% cottage cheese



Workout: Back/Bi

3 x 6 Bent leg Deadlifts [WU 20#, 50#, 55#, 55#] + bar weight
2 x 5 Wide grip pull-ups - I did 5 at my body weight and then 3.5 boo!
3 x 6 Bent BB Rows [bar weight, bar weight, bar weight]
3 x 6 DB Twist curl [WU 15#, 20#, 20#, 20#]
3 x 6 Hammer incline curl [20#, 20#, 20#]

I have definitely gained a couple pounds from lifting and eating and while I weigh just a little more than when I started, I can still fit into my tight jeans. Ok, I have two pairs of the same jeans from Armani Exchange that I love b/c well, they make my butt look awesome and my legs look skinny (they're called J57's for any of you ladies that are interested). My point is that I ususally cant gain weight on the scale and still be able to fit into them...so I'm assuming I'm replacing whatever I started with which I'm guessing is some fat and turning it into muscle. whoopee!

[Nyladigm]

Food 2/4/05

730 - 1 banana
815 - 1 scoop whey, 1/2 cup oats
1030 - 2 servings tofu (60 cal, 1g fat, 1g carbs, 10g protein), 7 strawberries
130 - 1 serv tofu, 1/2 cup whole milk yogurt, 1/4 C Kashi Go Lean
430 - 1/2 low carb meal replacement bar (115 cal)
630 - 1/2 large serving Wendy's fries, 3 oz chicken, 2 nuggets, 6 oz diet coke
715 - 4 oz chicken, 1 cup cauliflower/broccoli, 3 oz cheesecake, 2 slices bread

post WO - 1 scoop whey


Workout: Shoulders/Abs
Shoulder DB press[WU15, 15, 20, 20]
Reverse DB[10, 12, 12]
Shrugs[30, 30, 30]
Ball weight crunches[WU 10@8, 8, 8, 8,]
Leg lifts[BW, BW, BW]
Weighted crunches[80, 80, 80]

[Nyladigm]

Food for Sat 2/5

1030 2 eggs, 1oz reduced fat cheese, 3 strawberries, 5oz of V8, 1TBsp organic peanut butter

130 3.5 oz chicken, 1 cup french fries, piece of lettuce, 2 tomato slices, 16 oz diet lemonade (can you tell I got a #2 at chick-fil-a)

630 1 C couscous, 3oz chicken, 3oz lean beef patty, 12oz V8, 1 homemade protein bar


Ok, so today sucked but that's because I was at my parents house all day trying to get my Acura ready and looking pretty so that I could sell it to a couple that was driving down from PA to buy it. Thank goodness they bought it. The'll be picking it up this friday and I'll have $20K less to worry about! Woohoo!

Annnnnnd, I'm not even going to post anything for sunday because that was the superbowl. I'll just leave it as being my cheat day

[Nyladigm]

Food for Mon 2/7

730 1/2 homemade protein bar

845 1" square piece of cake, 1/2 C scrambled eggs, 6oz diet coke

1000 1 C grapes

100 3 oz chicken, 1 scoop whey

500 6 strawberries, 1 C yogurt, 1/4 C kashi go lean

730 1 C white rice, 3 oz pork, 1/4 C veggies

1030 Post WO 1 scoop whey



Workout: Legs
3x 6 Leg Press: WU 10@90#, 140, 160, 160
3 x 6 Straight led dead lifts: 50, 50, 50
3 x 10 Seated calf raises: WU 10@100#, 140, 180, 180
3 x 6 Hamstring Curl: 8@50, 6@70, 6@70
3 x 8 Quadricep Extension: 50, 70, 80

This was obviously not my regular workout...I was supposed to get started with Squats however there was this couple working out that night (and it was already late...so I thought nobody would be there at 930pm but no) that was also doing legs....somehow they were doing the exact same routine I was doing because wherever I wanted to go, they were there first hogging the exercise that I was supposed to be doing. I always hate it when there's a couple working out together b/c not only does it take twice as long for them to get done, it's almost 3 x's as long because they dont lift the same weight...so when they're working out with something other than a machine that just requires a pin weight change, they have to move every single piece on and then off and then on etc...ugh.

I really wanted to do squats but I started w/ the leg press instead and then was so tired (b/c I dont ususally put up that much weight - I guess I was pissed off and wanted to push myself)...so then by the time I was ready to do squats (i.e. they were off the rack) my legs were jell-o and so I just did deadlifts instead.

ahhhh, I feel much better!

[Nyladigm]

Food for Tuesday 2/8

800 1 homemade protein bar

845 1 oz 1% cottage cheese

1100 1 banana, 3oz 1% cottage cheese

130 8 strawberries, 6 dried apricots, 3oz chicken, 1/2 C Kashi Go Lean

245 3 oz tuna

700 California roll, Shrimp Tempura roll, Rainbow roll, Sesame salad, green tea

1000 1 apple

I didnt do my regular chese and tricep workout tonight because I was really tired and feel like I'm getting sick so I decided to go to bed early and do my workout wed night instead.

I think the reason I'm feeling sick is because while my bf was out of town for work he went to the emergency room at 11pm because he thought he had appendicitis. I stayed up till 330 am to make sure that I knew what the final result of all the testing was! It turned out to be a strained muscle which is kind of funny, but at least it wasnt anything serious.

I'm feeling better today...much better. And I'm getting sushi for dinner and going to the gym tonight..woohoo!

Some other good news...I got a new job! And with a new job comes a 15% bump in my salary as well as a free MBA or masters in engineering, whatever I choose! I'm so excited!!!!!!

[buffguy_az23]

Hi Girls!

After spending a couple days admiring everyone's journal I would like to start contributing myself

I'm 24 years old and weigh 114 pounds at 5'6". I'm an avid distance runner and have been weightlifting to supplement running for the past five years. I've been a pretty healthy eater and always try my best to exercise portion control. I've been consolidating a 6 meal diet and will post it as soon as I make sure that I'm getting enough calories etc. I do have a desk job and sometimes its a challenge making time to get all those meals while having lots of meetings...but I can work past possible getting some interesting looks if I do bring food to a meeting

I pretty much work 8 AM to 4:30 PM M-F but dont workout until around 8:30 PM during the weeknights. The gym I go to is absolutely packed (especially early in the week) so instead of waiting for people during a workout I just go a little later.

Anyways, I'm actually about to go to the gym right now...here's what I'll be doing: (i'll post the actual weight I used after the workout)

Deadlifts 4 x 6 reps
DB Pullbacks 3 x 8 reps
Seated row 4 x 8 reps
Assisted Widegrip chins 3 x 8 reps
Pull-ups 4 x 6 reps
DB Bicep curl 4 x 6 reps
DB Hammer curl 4 x 8 reps

I've attached some pics to kick it all off! (dont mind the patch on my abdomen, that's just my birth control - I was on the depo shot but recently switched because the FDA just announced that it causes irreversible bone loss - yikes!)

incredible ass, wanna make love?

[amber_stone]

Hi, Nyla! Great photos, you look very fit! I've just started running myself (can only do about 2.5kms though - training for a 8km fun run in April) and am reading with envy the distances you can do!! Did it take you long to build up or have you always run (in contrast to me always sitting on my butt!).

Keep at it - I can't wait to see how the training for a triathalon goes for you!

Cheers

[Nyladigm]

Food for 2/9/05

800 1 homemade protein bar

1100 1/2 C 40*30*30 cereal, 1 banana

1230 1/2 C rice, 1/4 C steak, lettuce, 2 tomato slices, 1/4 C pinto beans, and 16oz iced tea

330 1 apple

630 sushi! 1 CA roll, 1/2 bombay roll, 1/2 shrimp tempura roll, 1/2 rainbow roll, 1 sesame salad, green tea

1030 Post WO shake 1/2 scoop whey


Workout: Chest/Tri

all 3x6 reps unless its a WU set...
Bench press (10@bar, 40, 50, 50)
DB incline fly (15, 20, 20)
Dips (bw, bw, bw)
Close-grip bench (40, 50, 50)
Skullcrushers (30, 40, 40)

and then tanning for 10 min...woohoo!


I really need to get to the store and get some more food, I'm totally out...oh well, maybe I'll get the bf to get some for me since he was so fortunate to be able to work from home today...lucky duck!

[VanillaBean_21]

Food for 2/9/05

800 1 homemade protein bar

1100 1/2 C 40*30*30 cereal, 1 banana

1230 1/2 C rice, 1/4 C steak, lettuce, 2 tomato slices, 1/4 C pinto beans, and 16oz iced tea

330 1 apple

630 sushi! 1 CA roll, 1/2 bombay roll, 1/2 shrimp tempura roll, 1/2 rainbow roll, 1 sesame salad, green tea

1030 Post WO shake 1/2 scoop whey


Workout: Chest/Tri

all 3x6 reps unless its a WU set...
Bench press (10@bar, 40, 50, 50)
DB incline fly (15, 20, 20)
Dips (bw, bw, bw)
Close-grip bench (40, 50, 50)
Skullcrushers (30, 40, 40)

and then tanning for 10 min...woohoo!


I really need to get to the store and get some more food, I'm totally out...oh well, maybe I'll get the bf to get some for me since he was so fortunate to be able to work from home today...lucky duck!

1/4 cup steak?

[Nyladigm]

yeahhhhh, about that...

I went to Chipotle for lunch and got a steak burrito but I only ate about a fourth of the entire thing. sounds kind of funny '1/4 C steak'