Need To Change

[dragnhorsfly]

Hi, everyone. Thanks for the input so far. I am taking this over to the journal board. I have realized that without writing down everything that I eat, my nutrition is not as good as I thought it was. It IS better than it was a year ago when I began changing my lifestyle habits, but it’s not good enough to accomplish what I am asking help for.

I am going to be honest, today was a major binge day. It’s 3:38pm and I have not eaten anything nutritional at all, just junk. I’m sure that’s why I am feeling so lousy. I not going to post what I have eaten today, I am too ashamed.

I am going to give you some ideas of the foods I like because I know not everyone likes the same things and honestly, if I don’t like something I can’t make myself eat it without gagging.

I love oatmeal, non-fat cottage cheese w/ pineapple or plain, chicken, turkey, yogurt, carrots, basic salad veggies, sweet potatoes and white potatoes. I love rice, brown and white, beans, dry or canned. My favorites include green beans, black-eye peas and corn
I don’t eat a lot of red meat because it causes stomach problems. And I can’t stand broccoli or cauliflower.
I don’t drink milk and eat very little cheese because of lactose intolerance. I know that sounds contradictory to loving cottage cheese and yogurt but I’ll deal with the symptoms for that. Occasionally, I’ll have Total Raisin Brand with lactaid skim milk. I enjoy protein shakes and smoothies from the smoothie bar and most protein bars.

I am hoping that someone can give me some advice on how to make a meal plan from these things that will work. Of course, I like some other foods, but I know they aren’t going to help me accomplish my goals.

I am trying to change my training routine also. I have always thought there was no such thing as too much cardio, but I guess there is. This week, I cut back to 20-30 minutes cardio and tried lifting heavier weights at fewer reps.

I don’t do well, just trying to make a routine for myself and I can’t afford a personal trainer. I have read a lot in the past year and since discovering bb.com. I just don’t know how to process all the info and apply it.
I don’t want to sound like I am begging, but if someone could just take me “under their wing” and give me something to go by for my nutrition and training, it would be wonderful.

My #1 goal is just to be healthier. My other goals are to lose body fat and become more muscular and toned. I try to stay away from setting a specific goal weight because when I was younger, I was obsessed with the scales and found myself in a bulimic stage of binging and purging. I don’t do that anymore and realize it’s not about a number on the scales. It’s about being the best you can be.

I have one more question. Do you really need to take supplements such as fat burners or other things? I have in the past and it was great for my workouts, but I’d rather do it the natural way.

Thanks for your time, responses and support, it means a lot.

[dragnhorsfly]

Sunday Feb.20
2 thermonex, 10 oz water @ 8:30am
9:15am breakfast out: 2 scrambled eggs, 3 slices bacon, 2 pancakes, decaf coffee w/ 2equals and 1 creamer, 16 oz glass of water.

11:45am: 1 thermonex

20 oz water

12:15pm: pure protein bar, 280 cal, 8 g fat, 30 g carbs, 29 g protein, 20 oz water.

20oz water

4:00pm 1thermonex 10oz water

4:30pm 4oz Dole pineapple juice from jar of pineapple tidbits

5:15pm turkey burger 4oz. Made with
1 egg, ½ c oats, 2 Tbsp A1 sauce

½ c whole grain brown rice & ½ c green beans

20 oz water

Totals for dinner: 470 cal, 4.5 g Fat, 70 g carbs, 37 g protein
No added salt or butter to anything
*Not sure on the egg values

Could only eat ½ of the burger, will save the rest for snack later. Subtract 150cal, 2 g fat, 16.5 g carbs, 16.5 g protein from totals.

320 cal, 2.5 g fat, 53.5 g carbs, 20.5 g protein

Activities or exercise: Light housework

[terracotta]

I would answer your questions if I knew the answers... You may like to post the supplement questions in that part of this forum. My thoughts are no supplementation is used for someone relatively new to serious bodybuilding. The only things you really need are a good multivitamin and some calcium. Then make sure you get enough protein and eat relatively healthy.

A good site for routines is:

http://forum.bodybuilding.com/showth...hreadid=143006

I would suggest you do the 3-way absolute beginner split.

Also you probably want to read a few of these stickies

http://forum.bodybuilding.com/showthread.php?t=316377

btw, stay away from those protein bars - they are just glorified chocolate bars. A few people have posted recipes for homemade ones you might want to search for.

[dragnhorsfly]

Thanks Terracotta. I'll be checking those links out later today. I'm starting a new routine this morning. I will post it and how it went after I return home. Didn't realize that about the "glorified chocolate bars". The owner of the gym we use to go to pushed them very hard. I will check for recipes. Thanks for your advice. I'll be back later after our workout. Have a great day .

[dragnhorsfly]

20 oz water

9:45pm Having a sweet craving really bad. It’s kinda late but I won’t be going to bed for another hour and a half. Myoplex storm bar, that’s better than the chocolate cupcake with white icing that’s in the kitchen for my hubby that can eat anything and not gain a pound.
*Mental note*-find recipes @bb.com
8 oz Dole pineapple juice from jar if pineapple tidbits

20oz water

Went to bed 11:45pm

[Ivey_Itch]

Hi there! Keep your head up! You'll get there! We all were beginners once! You like good and healthy foods, that's GREAT. Some people won't even attempt oatmeal and cottage cheese! One thing I can tell you is that there are alot of great journals on these boards that have exercise routines and nutrition things lined out. My journal starts off calculating what I ate and what exercises I did, but now i dont' really post meals because I just eat overall clean and healthy. But if you look towards the front of it, you'll see meal plans that I used. If you don't want to go to the gym, I suggest "the firm" videos. I used the second system, BSS2, to really get started in a healthy lifestyle. They even have an online forum of "firm believers" you can talk to for support. They also have diet plans that are easy to follow. You can buy the system I used pretty cheap at walmart or target. They also have a website called www.firmdirect.com if you'd like to check it out. It is a great program, especially if your new to it all. Don't waste your money on pills and stuff like that, but do invest in a good protein powder. I love the dymatize elite brand. I order it off of this site. It's so yummy! I can't really tell you a plan for eating, because i'm not sure of your current weight, age, activity level, things like that.. but i'd be glad to help you when I can. But in the mean time, check out some of the journals here, there are alot of great ones that can get you going! Good luck!

[terracotta]

Here's a couple better ideas for a sweet craving:

peel and slice an apple, place in a bowl. Sprinkle with 1 tsp cinnamon and 1-2 tsp brown sugar and microwave for 40 secs

or.. homemade hot cocoa - follow the recipe on the side of your cocoa can but only add 1-2 tsp of white sugar.

vanilla flavoured noncaffinated tea with 1 tsp of sugar and a bit of milk

1/2 cup mango yogurt mixed with 10 cut up grapes

[dragnhorsfly]

Monday Feb.21, 2005

Woke up A 6:15am, got the kids up and off to school.

7:30 am: 2 thermonex, 8 oz water

8:15 am: gym, 10 minutes cardio on the elliptical, 15 minute ABS class

9:00 am-10:15am:
Chest:
Incline db press: 10x15, 12x15,15x15, 20x12
Incline db flys : 10x12, 15x10, 15x10, 15x8
Girl pushups : 10, 10, 10, 10
Triceps:
Skull crushers : 35x10, 35x8, 35x8, 35x8
Cable press downs: 30x20, 50x12, 50x10, 50x10
Kickbacks :5x15, 10x12, 12x12, 15x10

Keep in mind, I have always worked with light weights, more reps so I was trying to determine how much weight it will take to do 8-10 reps without being too easy.

11:00am “Take Heart” blueberry oatmeal w/ 1 serving soy protein powder
Totals: 250 cal, 2.5g fat, 46g carbs, 13g protein
1 Centrum A-Zinc multi-vitamin, 20 oz water.

*11:45am: just a note, muscles are trembling & weak feeling, is this normal?

Be back later .

1:00pm: ½ turkey burger left from last night (forgot to note that it was wrapped in foil and baked in the oven), 1 cup green beans, ½ cup whole grain brown rice, 10 oz water
Totals: 340 cal, 3g fat, 57.5g carbs, 20.5g protein.


Hi Ivey,
I started working out a year ago in Jan. According to the gym owner, I needed to do cardio, cardio and more cardio and weight train with light weights and more reps. That's what I have been doing. I discovered this site and have read articles and posts that suggest the opposite. I started a new routine this morning. I found a routine for beginners by Fawnia Monday and that's what I am starting with on mon,wed and friday. Tues and Thurs, I am going to try to do more intense interval cardio for less time versus the hour and half I was doing 5-6 days a week. I really enjoy going to the gym, it motivates me more. If I try to do it at home, well, it just never gets done.
My current stats 5ft 4inches tall, 161 pounds as of this morning (by the way, that's 49 down from where I started a year ago at 210) and 35 yrs old. I am going tomorrow to find out what all my other stats are as far as bf % and all that good stuff.
I've been reading alot of the journals, posts and articles and hope that I am applying everything correctly. So far, the biggest help has been starting this journal. That's something I never did before.
I really appreciate everyones advice and encouragement, it makes a tremendous difference in my mindset.

Thanks Terracotta for the ideas on sweet cravings, I will try those when another one hits that I can't make go away mentally.

[terracotta]

Yes, trainers at gyms try to turn all women into cardio bunnies. That just results in a skinny person with low muscle mass. You want to be strong! You should do no more than 3 cardio sessions at 20 minutes a week. Go high intensity for the cardio and high intensity low reps for the weights and you will get good results. You may also want to check out:

www.stumptuous.com/weights.html

its a long read but its very thorough and should answer most of your questions.

[dragnhorsfly]

3:00pm: 12 roasted almonds (not sure of nutritional values), Earthgrain whole wheat cinnamon & raisin bagel, 20 oz water
230 cal, 1.5g fat, 47g carbs, 10g protein

6:00pm: 1 Yoplait original blueberry yogurt
170 cal, 1.5g fat, 33g carbs, 5g protein

7:30pm: 3 oz baked chicken breast, 2 oz turkey burger, ½ small baked potato, 1 cup baked baby carrots, 20 oz water.
Don’t know the nutritional values of this meal, I cut back on the potato because of what my carbs are looking like for the day, added turkey burger for the extra protein. No added salt or butter with this meal.

Without the last meal, totals so far for today look like this:
990cal, 8.5g fat, 183.5 carbs, 48.5g protein.
I’m no expert, but those numbers just don’t look too good compared to what I have been reading.
Am I right in thinking, there should be more calories, less carbs and more protein?
Is there a website or something that I can find the nutritional values of most foods?

Thanks ya’ll

[terracotta]

Create an account on www.fitday.com . It's free.

[dragnhorsfly]

I am going to ask a really dumb question here, but I honestly don't know the answer. When I log my workout, for instance, today I did incline DB press with 10lb db's in each hand, would I write that as 10x15 or 20x15?

[terracotta]

I don't know..i do it this way: 2x10# 15,15,15

why are you doing high reps?

I would suggest keeping your reps between 6-10 and raising the intensity. That is increase the weight so doing more than 10 is impossible. Everytime I hit 9-10 reps I increase my weight.

[dragnhorsfly]

The gym owner where I use to go said that I needed to do light weight at high reps. I just found out this weekend from other posts that I should be doing heavier weights with fewer reps. Today I was trying to find what weight I need to be doing for fewer reps. I was only doing 6-8lbs for 25-30 reps. Next week I am going to start with heavier weight than I did today.
Kind of trial and error basis.
Thanks for the tip about Fitday.com, I just registered.

[terracotta]

Great!

[Ivey_Itch]

Hey!
Your doing great already! Congratulations on the weight lose! you've made amazing progress already! This journal will really help you! I agree with the comments on getting the weights heavy and low reps. Build that muscle! Your form should be no problem, since you've been doing weights before! Keep up the great work!

[dragnhorsfly]

Tuesday 2/22/2005

10 oz water thru the night
9:00am : 1 Thermonex, 10 oz water

9:45am : cardio, 35 minutes treadmill, 2.5 miles, 260 cal, 20 oz water

11:30am: “Take Heart” blueberry oatmeal w/ 1 serving soy protein powder
Totals: 250 cal, 2.5g fat, 46g carbs, 13g protein
1 Centrum A-Zinc multi-vitamin, 20 oz water.

12:30pm: 1 Thermonex
1:30pm: 1 can tuna w/ 5 saltine crackers & 1 Tbsp Kraft mayo mixed together,
6 baby carrots, 20 oz water.
Totals: 344 cal, 14g fat, 16g carbs, 33.5g protein, look up carrots @ fit day.com

3:30pm: Pure Protein peanut butter bar
300 cal, 9g fat, 26g carbs, 32g protein

6:00pm: 1 Tbsp Jif peanut butter on 1 slice white bread, 10 whole roasted almonds, 20 oz water
250 cal, 16.5 fat, 15g carbs, 9g protein

*Arms & chest really sore today, feels good!!



Thanks, Ivey, for the encouragement!

I didn't get my assessment done today (bf% and measurements), my coach had an emergency, rescheduled for tomorrow. She said we would do it all over again in 3 months. I'm actually excited about it, to see how much I will have improved at that time.

Today has been a good day, NO sweet cravings YAY!!!!

I really do appreciate all the advice and links you guys are sharing. I feel as tho I have a strong SUPPORT beam behind me thats not gonna let me fail. I'm not going to let me fail, you guys are the re-enforcement.


7:45pm: 4 oz baked chicken breast, ½ c whole grain brown rice, 1 cup green beans
310 cal, 2.5g fat, 41g carbs, 30g protein, 20 oz water

Totals: 1454 cal, 44.5 fat, 144 carbs, 118.5 protein

Hmmm, guess I need to use something different than mayo in the tuna, huh?

How are these numbers looking? I’m pretty sure I am close to where I should be on calories, not too sure where I should be on carbs and protein, I think I would have been ok on the fats if I had left the mayo off or substituted.

[dragnhorsfly]

Wed 2/23/2005

Today has not been good.
Got up late 7:30am.
7:45am: 1 thermonex, 10 oz water
8:45am-9:45am: workout back/bi’s
30 oz water
Assisted pull-ups weight set @ 90-10,10,9-4th set, weight set @ 80x6
Lat pulldowns 50x10, 55x6, 50x10, 50x8
Cable rows 40x12, 50x8, 50x8, 50x6
One arm db rows 15x12, 20x11, 25x7, 25x6
BB curl 35x6, 35x5, 35x6, 35x6
Cable curl 30x5, 30x5, 20x8, 20x6

Didn’t get to do my db curls, had to be at the Dr’s office at 10.
No cardio or abs.

10:00am 20 oz orange/mango smoothie, no yogurt or dairy added, 1 supplement containing 51 vit & min & amino acids added, 22g whey protein added
10 oz water
12:00pm grilled chicken sandwich on whole wheat bun with lettuce, tomato, and mustard, 8 oven baked French fries w/ 1 Tbsp ketchup. 8 oz diet dr. pepper

Hubby and I have a “lover’s spat” , took a nap, woke up at 3:45pm starving.
Took daughter took work and binged on 2 bags of plain m&ms. NOT GOOD, I know.

6:30pm 3 oz grilled lean hamburger, ½ cup velveeta shells and cheese, ½ cup blackeye peas, 20 oz water

[terracotta]

I have a suggestion.. Every week I buy bulk cashews and dried apricots. Then I put 1/4 cup cashews and 3 apricots in snack baggies. Then when I am in a hurry I have a complete snack I can bring easily.

[terracotta]

Wed 2/23/2005



Didn’t get to do my db curls, had to be at the Dr’s office at 10.
No cardio or abs.

Well I would call that a perfect workout! Don't do more than 2 exercises for biceps. They are small muscles. Don't exercise longer than an hour and don't do ab work. If you want to do cardio on weight days you have to decrease your workout to 40 minutes and then do 20 min of HIIT.

Good job on reducing volume! You should feel that tomorrow.

[dragnhorsfly]

"1/4 cup cashews and 3 apricots" (don't know how to do that quote thing yet)

that sounds great, I love cashews and apricots!! Thanks for the tip on the routine too, I really don't know if I could have even done that last exercise. My bi's were screaming already, I have never worked them really hard.

Thursday 2/23/05

7:45am 2 thermonex 10 oz water
8:15am_gym: 15 minutes warm-up cardio on treadmill, 15 minute ABS class, 30 minutes interval cardio on treadmill.
Didn’t get to eat until 2:00pm: 2 servings of “Heart Smart” blueberry oatmeal with added protein.

7:00pm: ½ of a large grilled chicken salad made with just lettuce, tomato, cucumbers & and lite ranch dressing, med baked potato with 1Tbsp of butter and 1 Tbsp sour cream, ½ cup of green beans and 1 liter bottle of water.

I know this isn’t enough, had very busy day.

Got a question? I received my test results from my blood work yesterday, they said everything, my cholesterol and glucose levels were excellent but my billi-rubin levels were elevated. I have to go back for more extensive tests for that. Does anyone know anything about this?

[terracotta]

I meant the dried turkish apricots but you probably figured that out. If you measure them all ahead of time there's no "i'll just have a couple".

You're doing great!

[dragnhorsfly]

Friday 2/25/05

7:45am: 2 thermonex, 10 oz water
8:15am-9:30am: gym-legs & shoulders, 50 oz water
Leg press: 90x15, 140x15, 190x10, 210x8
Leg extension: 50x12, 60x8, 60x8, 65x8
Hamstring curl: 50x15, 60x8, 60x8, 55x10
Seated calf raise: 45x15, 70x12, 80x10, 90x8
Seated db press: 10x20, 15x10, 15x9, 15x8
Front lateral raise: 8x10, 8x10, 8x8, 8x10
Side lateral raise: (fitlinxx machine): 40x6, 35x7, 30x8, 25x10
Rear lateral flys: 6x12, 6x10, 8x8, 8x10 (never done these before and was wanting to make sure my form was right.)
No cardio or abs

10:45am: 2 servings Heart Smart blueberry oatmeal w/ 1 serving protein powder, 20 oz water
410cal, 4.5f, 79 carbs, 17p

2:00pm: 6 oz baked chicken breast, ½ cup dole pineapple tidbits
7:30pm: 6oz baked chicken breast, ½ cup mixed beans, ½ cup pineapple tidbits, 1 cornbread muffin, 20 oz water.

Totals so far for today
1250 cal, 15.5fat, 167carbs, 104protein

Thinking I may have cottage cheese and pineapple later for snack.

[terracotta]

I am going to suggest you replace the leg press and extensions with 5 sets of squats. Also, consider the Arnold Press in place of side and front laterals.

Here's a link for the Arnold press (watch the video):
http://www.bsu.edu/webapps/strengthl...ls.asp?exid=26

You'll have to go light on these.

[dragnhorsfly]

I am going to suggest you replace the leg press and extensions with 5 sets of squats. Also, consider the Arnold Press in place of side and front laterals.

Here's a link for the Arnold press (watch the video):
http://www.bsu.edu/webapps/strengthl...ls.asp?exid=26

You'll have to go light on these.

Thanks for the advice. When you suggest squats, do you mean just squats with no weight? How many reps? I ask alot of questions because I want to make sure I understand correctly. I viewed the clip in the link, I will try those next week, how much weight do you suggest starting with?

[terracotta]

Do sumo style squats as low as you can go with proper form (depending on the flexibility of your calves). Start with a low weight until you get the form right like 30-40 lbs.

Make sure you do your dumbbell press standing. Seating dumbbell press compresses your spine. Also when you do it standing you work your core muscles. For the Arnold press try 10 lbs to start.

You shouldn't need to warmup for each exercise. As well, a warmup is using a weight you can do 20 reps to failure. However on your warmup sets don't do more than 12 reps. On your other sets do 6-8 reps (but I think I already told you that).

Ok. Here is my suggested routine. If it takes you longer than 1 hour there is to much here for one workout.

Legs:

Squats - 5 sets (first 2 are warmup)
Hamstring curl: 3 sets
Seated calf raise: 4 sets is fine

Shoulders:

Standing db press: 3 sets (first set is warmup)
Arnold press: 2 sets
Rear lateral flyes: 2 sets

ps. and it's a minute rest between sets. If you want to save time here you can superset the hamstring curls with the db press and the calf raises with the Arnold press and flyes. Then you wait 1.5 min between supersets.

[terracotta]

I also read through your other workouts. They are running a bit long - they shouldn't be longer than 1 hour. Mine only take 45 minutes. You could reduce the number of sets from 4 to 3 and/or take out redundance. Suggestions:

Chest:
Flat db press: 4 sets
Incline db flys : 3 sets (do one or the other on incline - they were redundant)
(probably the girl pushups are not doing much but if you want you can leave them I won't mind)
Triceps:
Skull crushers : 3 sets
Cable press downs: 3 sets
(kickbacks are hard to do in higher weights you might want to drop these)

Back Biceps:
Assisted pull-ups 4 sets
Lat pulldowns 2 sets
Cable rows 4 sets
BB curl 3 sets
Cable curl 3 sets

Note: While you are getting used to upping intensity this may not be enough to tire yourself out. You will find when your workouts are intense you will not be able to do more after.

[dragnhorsfly]

Sat 2/26/05
8:30am: 1 serving “take Heart” blueberry oatmeal w/ 1 serving protein powder, 20 oz water.
250, 2.25, 46, 13
10:45am: 4 scrambled egg whites, cinnamon and raisin whole wheat bagel, 20 oz water
230 cal, 1.5g fat, 47g carbs, 10g protein (without egg whites)
5:00pm: turkey sandwich on whole wheat bun with fat free cheese and mustard, 11 baked lays potato crisp, 20 oz water
410, 8.5, 61, 24
7:30pm: 6oz grilled chicken breast, ½ med baked potato w/ 1 Tbsp butter & 1 Tbsp sour cream, 1 cup green beans, 16 oz water w/ lemon.
No workout.

Sun 2/27/05

9:00am 2 thermonex, 10 oz water
Didn’t get to eat until 1:00pm: turkey with nonfat cheese on whole wheat bun with mustard, 11 baked lays potato crisps.
Turned out to be major cheating afterwards.
4:30pm: cheeseburger w/ mustard, chili, tomato and slaw, ½ order of French fries from Dairi-O, 20 oz water
Note, was feeling really miserable after this.
8:00pm: 1 corndog, bag of M & M’s, 20 oz water
Totally frustrated with today, got to do better.

Mon 2/28/05

7:45am 2 thermonex, 10 oz water
8:15-9:30am: gym, 15 minutes abs class, chest and triceps, 30 oz water

Assisted dips: weight set @ 80: 8,8,8,8
Flat db press: 20x12, 25x10,25x8 (did a warm up with 15#,12)
Incline db flys: 15#, 10,8,8,8
Skull crushers: 35#, 10,8,8,8
Cable press downs: 60#x12, 70x8,8,8
Also, just to see if I could do it, 1 set of sumo squats w/ a 9 pund weighted bar. I want to make sure my form is right before doing these on friday. I have always done squats with the smith machine. These today didn't feel awkward like the ones on the smith machine.

Traded the girl pushups for the assisted dips, is that ok?

10:30am: 10 oz organic peach yogurt smoothie
Cal/fat/carbs/protein
250/3/49/10

11:30am: 6 egg whites, 1 whole wheat tortilla, ½ cup canned diced tomatoes, 20 oz water
249/3.5/28/26

[VanillaBean_21]

You don't have a pre-workout meal?

[Mizfette]

Hey deary,

Just started reading your journal. VB raises a good question -- you MUST eat before you workout! If you're "weak and trembling" after your workout, it's because you're putting your body through some stressful conditioning without having eaten since 7:30 pm the night before! Eat more in the a.m., and it'll help with your energy crashes (you seem to nap a lot) and binging later on in the day.
Have a look at some of the other girls' journals to get some ideas.

Pineapple juice is not a meal ... it'll send your blood sugar into overdrive and make you want more sweets an hour later! Try to get a balance of protein, carbs and fat in with every meal. Or eat the pineapple itself -- more fiber.
Which reminds me, your diet is really lacking fruits and vegetables .. aim for at least 5 a day (total, not each ... but each would be optimal). (And juice doesn't count!)

As far as increasing your weights are concerned, shoot for 8 to 12 repetitions. That means that your weight is heavy enough that getting 12 reps out is a real challenge ... that last rep should be difficult! That's how you'll know if you're lifting enough. You'll probably find that it'll get easier as time goes on, so make sure you increase your weight in small incriments, too!

Ok, so those are my suggestions. I'm no expert at all, but it's what seems to work for me!

Good luck!