Rebekah's thread

[Rebekah]

This is just one more reason to stay true to myself....I do keep a regular paper journal, but I want to get other's input as well. So, here goes.

Nutrition (on plan for today):

Meal #1 - 6 egg whites, 1/2 cup oatmeal
Meal #2 - chicken, yam
Meal #3 - chicken, veggies, salad with olive oil/vinegar
Meal #4 - turkey, 1/2 cup oatmeal, veggies
Workout
Meal #5 - pp, 1/2 cup oatmeal, 1/4 cup blueberries, 1 tsp. flax seed oil
Meal #6 - tuna

1 gallon of water (at least)

My daily visit to the gym will include:

Chest/tris -
dumbbell press (3X30)
dumbbell fly (3X30)
incline dumbbell press (3X30)
incline fly (3X25)
(I superset the first two exercises and the last two)
cable pushdown (3X60)
overhead cable (3X50)
one arm pushdown (3X30)

Spin class for 40 min. and abs


So this is what I have planned today....

[Headski]

Welcome!

There are lots of ladies here that will be able to offer great advice. Your diet looks good to me.
Glad you started a log. I am sure it will be of use for you.

Cheers,

H

[Rebekah]

Thanks for the welcome Headski....I feel very motivated with this goal of mine. This should be a very exciting year in my life, so I just want to look and feel my best.

Thanks again!

[bscrusher]

post your goals.

[Rebekah]

Okay, I forgot to post my goals. My goal is simple, lose body fat, while retaining muscle. I would like to lose about 15-20 lbs of fat in 15 weeks. I think it is a reasonable goal to achieve.

Yesterday went very well. My nutrition was right on, except for meal #6. I had some lean ham and a piece of light whole wheat bread instead of the tuna. I find that after 8 pm, I am extremely hungry. I am having difficulties with the last 2 hours of my day. Anyway, this is the plan for today....

Meal #1 - 6 egg whites, 1/2 cup oatmeal
Meal #2 - chicken, yam
Meal #3 - chicken, veggies, salad with olive oil/vinegar
Meal #4 - turkey, 1/2 cup oatmeal, salsa
Workout
Meal #5 - pp, 1/2 cup oatmeal, 1/4 cup blueberries, 1 tsp. flax seed oil
Meal #6 - chicken or tuna, lettuce

Today is shoulers and hamstrings
I am not going to go into a full description of each exercise. I'll do six exercises for the shoulders and three for the hamstrings.
I am also going to do 20 min of HIIT. I started doing this instead of my 45 min cardio sessions, and I feel like I am getting a much better workout with this.

Anyway, happy hump day....

[bscrusher]

would you be satisfied to LOOK as if you had lost 15 - 20 pounds?

[imperfectly_lou]

What time do you go to bed Rebekah? You may need to increase the size of your last meal (it looks to be quite small and low in calories) to prevent getting hungry like that!

[Rebekah]

Lou, I tend to go to sleep around 10:30. I no longer eat dairy because of the sugar content, but I see that many people eat cottage cheese at night. I wonder if that would help keep me satisfied. What do you think? What do you eat for your last meal?

Bcrusher, I would be satisfied with that.

Anyway, yesterday went as planned. I had a very good workout at the gym (I even got a compliment from a guy about my workout). My food was also on as well. So today is....

Nutrition:
#1 - 6 egg whites, 1/2 c oatmeal
#2 - chicken, yam
#3 - chicken, veggies, salad w/ olive oil/vinegar
#4 - turkey breast, 1/2 c oatmeal, salsa, veggies
workout
#5 - pp, 1/2 c oatmeal, 1/4 berries
#6- tuna, lettuce

Workout:
back/bis and spin class

So, I have been feeling refreshed lately because I have cut down on my cardio.

[Nyladigm]

If I'm hungry at night and its too late for a meal I'll try and eat a couple of spoonfuls of organic peanut butter and a couple spoonfuls of 1% cottage cheese (not mixed together or anything, just separate). Sometimes I'll have a granny smith apple but if you want to stay away from sugar then I guess that means not so much fruit.

[Rebekah]

I think that's what I'll do...I also crave sweets, so I'll add some splenda to the cottage cheese...thanks for the idea.

[bscrusher]

Bcrusher, I would be satisfied with that.

excellent.

i suggest you start a muscle mass building program. see what i wrote on these threads.

http://forum.bodybuilding.com/showthread.php?t=306891

http://forum.bodybuilding.com/showthread.php?t=298212

[Rebekah]

Bcrusher, those workouts sound interesting. I workout by myself though, so I don't really have a partner to spot me.

So, yesterday went pretty much as planned. I had a very intense back workout, I am definitely sore today. My eats were on target as well. I had some peanuts and cottage cheese for #6 instead of the tuna. I felt a lot more satisfied. So, here is what is going on with me today:

Nutrition:
Meal #1-6 egg whites, 1/2 c oatmeal
Meal #2-chicken, yam
Meal #3-turkey breast, 1/2 c oatmeal, veggies, salad with olive oil/vinegar
Meal #4-cottage cheese (maybe an apple)
Meal #5-going out to eat to the Olive Garden-I plan on having chicken and veggies, no pasta or bread

Workout:
Off today - relatives visiting

I was thinking about starting to do 20 min of cardio first thing in the morning? Has anyone tried this? Has it worked? I have noticed that many people do that.

I won't be able to post on Saturday and Sunday, because I do all of my postings from work. So, I plan to eat the same for Saturday and Sunday. No cheat meals until Easter. And I will do legs/abs/spin on Saturday and a full body workout on Sunday with possibly 20 min of HIIT.

Have a good weekend everyone.....

[bscrusher]

what makes you think you need a partner?

use philosophy #2, where you do not go to muscle failure, or...

...use a power rack to spot you, or do lifts that do not need a spotter, there are plenty.

[Rebekah]

My weekend was very good. I ended up cheating slightly at the Olive Garden. I had 2 small pieces of Brushetta(sp?), a piece of salmon, and broccoli without sauce. Everyone else gorged on pasta, but I didn't. Everything else went as planned, and I feel good about that. Workouts were on point as well. Today I have planned...

Nutrition:
#1-6 egg whites, .5 c oats
#2-can of tuna, .5 c oats, green beans
#3-chicken, lettuce, olive oil/vinegar
#4-turkey breast, .5 c oats, salsa, green beans
Workout
#5-pp, .5 c oats, .25 c berries, 1 Tps. flax seed oil
#6-1 Tbs. natural pb, .75 c cottage cheese

Workout:
Chest/tris
20 min HIIT
abs

Until tomorrow....

[Jennifer-Lynn]

Nutrition:
#1-6 egg whites, .5 c oats
#2-can of tuna, .5 c oats, green beans
#3-chicken, lettuce, olive oil/vinegar
#4-turkey breast, .5 c oats, salsa, green beans
Workout
#5-pp, .5 c oats, .25 c berries, 1 Tps. flax seed oil
#6-1 Tbs. natural pb, .75 c cottage cheese

Rebekah, diet looks good...do you mix the PB and the CC together in Meal #6? I've tried that once - Yuck!

[Rebekah]

Hi Jennifer...no, I don't mix the two. I also tried that, and it wasn't too tasty. I just add a little Splenda to both of them. Yummy, I feel like I am having a treat when I eat the peanut butter.

[Rebekah]

Yesterday was another good day. I felt especially hungry after my workout, hopefully that is my metabolism talking to me. I ended up eating a bit of chicken with my cottage cheese (no, not mixed together). I have decided to keep on going with this diet, and then after Easter I am going to switch it up a bit by cycling carbs. Today is pretty much the same with nutrition.

#1-6 egg whites, .5 c oats
#2-can tuna, .5 c oats, green beans
#3-chicken, big salad, oil/vinegar
#4-turkey, .5 c oats, salsa, green beans
Workout
#5-2 scoops pp, .5 c oats, .25 c berries, 1 Tps. flax seed oil
#6-.75 c cottage cheese, 1 Tbs pb

Workout-
shoulders/hamstrings
spin or 30 min HIIT

I love doing the HIIT cardio. It goes fast, and I still feel like I am getting a good cardio workout. I am finding it somewhat difficult to let go of all of my cardio, but I am kind of getting used to it.

Happy Tuesday....

[Rebekah]

This is my most dreaded day of the week, work wise that is. Anyway, yesterday was great. I had an awesome workout. I love the HIIT cardio so much more than regular, boring cardio....and I can really feel it in my legs the next day. I feel like I am tightening up more as well. So, today I have on the agenda....

Nutrition-
#1-6 egg whites, .5 c oats
#2-can tuna, .5 c oats, green beans
#3-6 oz chicken, big salad, olive oil/vin
#4-turkey breast, .5 c oats, sals, green beans
workout
#5-2 scoops pp, .5 c oats, .25 c berries, 1 Tps. flax seed
#6-.75 c cottage cheese, 1 Tbs. peanut butter

I think I overdid it on the peanut butter last night, but I was hungry. It is amazing how fat can keep you so satisfied. I was always afraid of fat, but not anymore.

Workout-
back/bis
20 min HIIT
abs

have a great day everyone.

[Nyladigm]

Hi bekah!

Just wondering how you last so long with your HIIT workouts? I've only done them inside on the treadmill (weather hasnt been cooperating lately) but I can only do the 30 sec jog/30 sec runs for about 12 min continuously. Is there something I'm forgetting to do?

If not then you rock!

[Rebekah]

Hi bekah!

Just wondering how you last so long with your HIIT workouts? I've only done them inside on the treadmill (weather hasnt been cooperating lately) but I can only do the 30 sec jog/30 sec runs for about 12 min continuously. Is there something I'm forgetting to do?

If not then you rock!

Nyladigm,

I use the Crossrobic machine or the Stair mill for HIIT. I do a 5 min. warm up, go to a 70% hr for 40 sec, up to a 90% hr for 40 sec, etc., with a 5 min cool down. I am extremely sweaty when I am finished, it's a real killer.

[Rebekah]

Change of plan for today...
I will only be doing cardio and abs. Tomorrow will be back/bis.

[bscrusher]

what do you do for abs?

posting the actual lifts you are doing will tell much more about the quality of your program than a list of parts you think you are training.

[bscrusher]

My weekend was very good. I ended up cheating slightly at the Olive Garden. I had 2 small pieces of Brushetta(sp?), a piece of salmon, and broccoli without sauce. Everyone else gorged on pasta, but I didn't. Everything else went as planned, and I feel good about that. Workouts were on point as well. Today I have planned...

Nutrition:
#1-6 egg whites, .5 c oats
#2-can of tuna, .5 c oats, green beans
#3-chicken, lettuce, olive oil/vinegar
#4-turkey breast, .5 c oats, salsa, green beans
Workout
#5-pp, .5 c oats, .25 c berries, 1 Tps. flax seed oil
#6-1 Tbs. natural pb, .75 c cottage cheese

Workout:
Chest/tris

i suggest you separate your HIIT from your lifting and from any ab training by enough time to TOTALLY recover your strength. this will probably be 24 hours.

the reason is, if you are able to do HIIT after lifting that means your lifting session was worthless and weak, if you are able to do direct ab training or ANY kind of training after HIIT, you were not doing HIIT.

20 min HIIT
abs

Until tomorrow....

[aprilai]

i suggest you separate your HIIT from your lifting and from any ab training by enough time to TOTALLY recover your strength. this will probably be 24 hours.

the reason is, if you are able to do HIIT after lifting that means your lifting session was worthless and weak, if you are able to do direct ab training or ANY kind of training after HIIT, you were not doing HIIT.

i've tried doing HIIT after a lifting session before, and oh dear god, did i think i was going to go pass out. not a very good feeling to experience.

i separate my HIIT and lifting session 6-12hrs apart now. works well with time constraints.

[Rebekah]

Just to set the record straight, yesterday was just 45 min of moderate cardio (75% on the stair mill). I do my journal at work, so I don't have very much time to give all of the details for my workouts. I'll do my best. Today:

Nutrition-
#1-6 egg whites, .5 c oats
#2-can tuna, .5 c oats, green beans
#3-can tuna, big salad, olive oil/vin
#4-6 oz turkey breast, .5 c oats, salsa, green beans
workout
#5-2 scoops pp, .5 c oats, .25 c berries, 1 Tbs flax
#6-.75 cottage cheese, 1 Tbs pb

Workout-
back/bis (5 back, 2 bis)
spin class
abs

Thanks.

[Rebekah]

These past two days, I have not been very hungry at all...and my stomach is feeling icky. I hope I am not getting that nasty flu, again. I could hardly get down my egg whites and oatmeal this morning, but I did anyway. My pants are getting baggy at my butt which is a good thing. I just wish it would leave my inner thigh...I know, there is no such thing as spot reduction. I have been reading other's journals to see their progression and thoughts. I was truly touched when I was going through Jennifer Lynn's journal. Emma Leigh was giving her a pep talk more or less. But, it was like she was talking to me. I need to strive to be the best that I can be. I am never satisfied with me, my looks, my weight....I am truly a drama queen at times. I just want to be happy with myself and stop comparing myself with others. This is me. So, thanks Emma, even though your post wasn't directed at me, I felt inspired. Today goes like this...

Nutrition-
#1-6 egg whites, .5 c oats
#2-can tuna, .5 c oats, green beans
#3 chicken breast, salad, chick peas, olive oil/vin
#4-same as #3 w/o chick peas
workout (maybe)
#5-2 scoops pp, .5 c oats, .25 berries, 1 Tbs flax
#6-cottage cheese, pb (depends on if I workout)

Workout-
I am not sure if I am going to go tonight or Sunday. I haven't had a day off since last Friday because we had visitors (went on Sunday instead). I feel pretty energized at the moment, so I may go tonight and take off on Sunday. If I do go tonight, it will be cardio for 50 minutes on the Crossrobic and/or stair mill.

I won't post here on the weekend, so here is what is planned...
Saturday-
Legs (6)
Spin
Abs class

Sunday-
Off or cardio

I do not plan on having a cheat at all this weekend....have a good one!

[Rebekah]

Ugh, why do the weekends always fly by? My weekend went pretty well, nothing exciting to speak of. I stayed on track pretty well, maybe a few too many carbs on Saturday, but that is it. Today should go like this...

Nutrition
#1-1.5 scoops pp, .5 c oats
#2-can of tuna, .5 c oats, green beans
#3-chicken, lettuce, olive oil/vinegar
#4 can of tuna, .5 c oats, green beans
workout
#5-1.5 scoops pp, .5 c oats, .25 berries, 1 Tbs. flax
#6-.75 c cottage cheese, 1 Tbs. Pb

Workout
chest/tris (4 chest, 3 tris)
20 min HIIT
abs

[Rebekah]

Well, I stayed on plan yesterday. But, I don't think I am going to buy anymore peanut butter. Let's just say that I find it difficult to comsume in moderation. Today I have on my plate...

Nutrition:
6 am-1.5 scoops pp, .5 c oats, a few berries
9 am-can of tuna, .5 c oats, green beans
noon-chicken breast, big salad, olive oil/vin
3 pm-same as 9 am
workout
6 pm-same as 6 am + 1 tps. flax
9 pm-cottage cheese, 1 Tbs pb

Workout:
shoulders/hamstrings(5/3)
spin class

have a great day everyone....

[Rebekah]

I can hardly wait for spring to arrive....I have had enough of winter already. Yesterday was great. I had a good shoulder/hamstring workout, and spin class was good as well. I can feel my upper abs coming in, and that is a very exciting. Anyway, here is the plan for Wednesday....

Nutrition:
6 am-1.5 scoops of pp, .33 c oats, a few berries
9 am-can of tuna, .5 c oats, green beans
noon-chicken breast, lettuce, olive oil/vin
3 pm-can of tuna, .5 c oats, green beans
workout
6 pm-1.5 scoops pp, .33 c oats, a few berries
9 pm-.75 cottage cheese

Workout-
45 min moderate cardio
abs

I guess I am doing okay, no one has really been commenting on my journal. Oh well, this is mainly for my peace of mind.

[Rebekah]

I erased my original post by accident, how annoying...Anyway, yesterday was decent. I had a very intense cardio session on the step mill, and I actually felt naseous when I got home. I couldn't handle the thought of drinking my shake, so I just ate cottage cheese, a little pb, and turkey. I only did cardio, so I don't think that was such a big deal. Today it is supposed to snow 6 inches by tomorrow, great. I hope the gym stays open tonight. Today I have planned...

Nutrition:
#1-1.5 scoops whey, spoonful cottage cheese, .33 c oats, a few berries
#2-can tuna, .5 c oats, green beans
#3-can tuna, lettuce, olive oil/vin
#4-same as 2
workout (hopefully)
#5-same as 1+1 Tbs Flax
#6-cottage cheese, a little pb

Could someone please give me some feedback on my diet? Am I missing anything? Should I take out anything? Also, I am curious about calorie cycling....anyone have any info?

Workout:
Back/bis
spin or 30 min HIIT

Take care...