Allicat's journal

[AlliCat]

Hello everyone

OK I am finally doing it! I have been lurking around the bb site for some time now. As a group fitness instructor and personal trainer who is constantly helping others adhere to their goals, I thought it was about time I started posting my own workouts in the hopes that it would keep me on track with my goals. Feel free to leave any feedback as you see fit. I am always open to suggestions.

Today's a cardio day. I will post it afterwards. Typically I've been doing a 4 day split with cardio after weights. As far as my diet goes I will post that too.

My goals are to lower BF % and to gain some muscle.

OK I think that's it for now.

[twinnett]

Hi there!!! Any pics??? We LOVE pics here!!!

[Back2zero]

Originally Posted by twinnett

Any pics??? We LOVE pics here!!!

^we sure do!



Welcome by the way!

[AlliCat]

Thanks for the warm welcome!
I don't really have any good body shots, but I'll take some and post them so that you can get a good idea of where I am.

I've attached 2 recent pics.

[AlliCat]

Today's Workout
Cardio Day
Recumbent bike - 40 min. Level 8 Random Setting


I'll log my food tomorrow.

[MAMAKaren]

Hey welcome!

I dont know many ladies that can pull off the bald look! J/K

You are very pretty, good luck with your goals

[AbramsAM]

Hey there!

Glad you are here and great pics you look very happy and I like your doggie too

[Back2zero]

Originally Posted by MAMAKaren

I dont know many ladies that can pull off the bald look!

LOL


Looking good there. I don't think your goal should be anywhere close to lowering bf at this time, you're quite lean already. You should focus on adding muscle to begin with. But that's my opinion.

Have a good day!

[AlliCat]

Originally Posted by AbramsAM

Hey there!

Glad you are here and great pics you look very happy and I like your doggie too

Thanks! My dogs are great!

Originally Posted by Back2zero

LOL


Looking good there. I don't think your goal should be anywhere close to lowering bf at this time, you're quite lean already. You should focus on adding muscle to begin with. But that's my opinion.

Have a good day!

Thanks for the feedback. My goal right now is definitely to increase lean mass.

Originally Posted by MAMAKaren

Hey welcome!

I dont know many ladies that can pull off the bald look! J/K

You are very pretty, good luck with your goals

LOL. Thanks!

[twinnett]

Nice pics! You're so pretty! Cute dog too! I agree...more muscle is the way to go!

[mcj]

WELCOME!!!

I love your puppy pics!!! My hubby wants a bull dog so bad! Yours is ADORABLE! And the other is a lab??

You're beautiful! And I agree with Back2zero - adding muscle is the way to go. I have managed to do a slow lean 'bulk' - adding lean muscle (which means upping muscle mass and lowering bf mass at the same time).

Good luck to you! I'll be following along!

[AlliCat]

Originally Posted by mcj

WELCOME!!!

I love your puppy pics!!! My hubby wants a bull dog so bad! Yours is ADORABLE! And the other is a lab??

I love my bully! He's the sweetest guy! They're great dogs. The other is my lab/something mix. We're not really sure what she is, but she's my sweet girl.
Thanks for your advice. Wow! I aspire to have a back like yours!

Originally Posted by twinnett

Nice pics! You're so pretty! Cute dog too! I agree...more muscle is the way to go!

Thanks for your response. I have read through some of your workouts. OMG! Strong stuff. What an inspiration!

I have a long day at work today but I'll have to fit in a workout somewhere in there. I'll post it with my food this evening. It's almost Friday!

[AlliCat]

Legs Today!

Seated Leg Extensions
1x10 55lb
1x10 65lb
1x10 75lb

Hamstring Curls
1x10 55lb
1x10 65lb
1x10 75lb

Squats
1x10 90lb
1x10 110lb
1x10 120lb
1x8 140lb
1x8 160lb

Leg Press
1x10 180lb plus sled
2x10 270lb plus sled

Standing Calves
2x10 100lb
2x10 120lb
2x10 140lb

CARDIO: I was short on time (had to get back to work) so I did 20 minutes on the recumbent bike.
M1
2 hard boiled eggs
M2
1 cup grapenuts, 1/2 cup blueberries, 1 cup milk
M3
Amy's Organic Bean and Cheese Burrito
M4
SoyJoy Bar
M5
1 cup brocolli and cauliflower, 1 ear corn

Calorie Total: 1529
Fat: 50 31%
Carbs: 211 51%
Fiber: 26 0%
Protein: 68 19%

I may add a protein shake when I get home from work. I'm still hungry!

[twinnett]

I would suggest upping the protein! Try to get at least 1 g. per pound of body weight!

[mcj]

Hey girlie.. I agree with Tara...

that protein is REALLY LOW! You need that protein to build up those muscles!

NICE squatting!!

[Back2zero]

Great leg WO Alli!

I agree about the protein. Double it at least.

Here's how you can do it easily:

Originally Posted by AlliCat

M1
2 hard boiled eggs Add some low-fat cottage cheese to go with that
M2
1 cup grapenuts, 1/2 cup blueberries, 1 cup milk How about a handful of almonds to go with that?
M3
Amy's Organic Bean and Cheese Burrito i won't even go there
M4
SoyJoy Bar Maybe with a shake?
M5
1 cup brocolli and cauliflower, 1 ear corn No protein here?! This is important... you're about to go to bed... 8+hours without protein, that's too much. Try incorporating some lean protein like chicken or turkey or tuna or salmon...

[AlliCat]

Thanks for all of your advice!! Protein has always been a problem area. I have the hardest time getting it all in, but thanks for the ideas cause those are definitely easy ways that I can fit in more protein. I did end up mixing up a protein shake last night cause I was still hungry when I got home from work. I even woke up hungry around 3am this morning. That's a problem
I had a glass of milk and went back to bed.

Today's another long day at work, but I'll be fitting in a chest/abs workout in here somewhere.

[Back2zero]

Originally Posted by AlliCat

I even woke up hungry around 3am this morning. That's a problem

It's not just a problem, it's an indicator.

I have gotten into the habit of a casein protein shake pre-bed. Longer digestion than whey... fantastic to upkeep during the night.

[AlliCat]

Originally Posted by Back2zero

It's not just a problem, it's an indicator.

I have gotten into the habit of a casein protein shake pre-bed. Longer digestion than whey... fantastic to upkeep during the night.

Thanks. I'm going to the health store today so I'll look for a casein protein shake. I've been doing whey but like you said, it hasn't been sticking with me through the night.

[Back2zero]

Bought the casein yet?

[AlliCat]

Originally Posted by Back2zero

Bought the casein yet?

This is what I bought: Cytosport Evo Pro. It has a high blend of casein and whey protein isolates. I couldn't find just casein. Everything was whey or soy, so I ended up with this. I had it twice over the weekend and it tastes pretty good. :-)

[Back2zero]

I'm not familiar with this one. Let me know how you like it.

I normally use this one: http://www.bodybuilding.com/store/opt/cas.html

[AlliCat]

Saturday's Workout - forgot to post
BOSU Upside Down Push Ups
1x15

Lat Pull downs
1x15 60lb
1x15 80lb
2x10 100lb

Low Row
1x15 45lb
2x10 55lb

Arnold Shoulder Press
2x10 20?s

Reverse Flys (Incline Bench)
2x10 17.5's
2x10 20's

Bent Over Rows (close grip-underhand)
3x10 25lb

Single Arm Laterals
3x6 each arm 10lb

BOSU Upside Down Push Ups
2x15

Cardio:Hour on recumbent bike

[AlliCat]

Its Monday - Leg workout today! Yeah! I had to work off some work steam!

Seated leg Extensions
2x15 50lb
1x12 70lb
1x10 70lb

Squats
1x10 85lb
1x10 105lb
1x10 115lb
1x8 125lb
1x10 125lb

SLDL
1x10 80lb
2x10 90lb
1x10 100lb
1x8 110lb
1x6 110lb

Leg Press
1x10 190lb
1x10 240lb
2x10 250lb

Cable Kickbacks
1x10 each leg 35lb
1x10 each leg 45lb

ABs Obliques - leg raises
2x15 2x10

25 minutes - recumbent bike

[AlliCat]

Yesterdays Food & Workout
Wednesday, Aug 22 2007

Breakfast
Kashi 7 Whole Grain Honey Puffs
Milk, Lowfat, 1% Milkfat - With Added Vitamin A
Peanut Butter,
Egg, Whole
Strawberries

Lunch
Burrito - With Beans And Cheese

Dinner
SOUTH BEACH DIET PIZZA PIZZA FOUR CHEESE WITH HARVEST WHEAT CRUST - Frozen Pizza

Snacks
100% Whey Protein Powder - Fundation Fuels
Milk, 1% Milkfat
Peanut Butter
Strawberries
Wine, White *Yuck - Feeling this today!
Mozzarella, Part Skim Milk Cheese


Total Calories Consumed
1,817
Protein - 26.4% (123 grams)
Carbohydrates - 34.5% (161 grams)
Fat - 31.9% (66 grams)
Alcohol - 7.2% (19 grams)

Workout
Cardio Day: Treadmill HIIT 32minutes

[Back2zero]

Hey Alli, you seem to still be a bit low on protein compared to the rest. Maybe try to balance your macros a little, especially after a day during which you consumed alcohol... protein and veggies are your best friends

But some kickass WOs overall. Congrats

[mcj]

Morning Alli!

BUMP to what Mel said - we gotta get some more protien in you girl! Can you bring some turkey or tuna for lunch to go with your burrito??? Maybe have some Cottage Cheese in Meal 1!?!?! Just some thoughts!

Happy Friday! Have a great weekend!

[AlliCat]

Originally Posted by mcj

Morning Alli!

BUMP to what Mel said - we gotta get some more protien in you girl! Can you bring some turkey or tuna for lunch to go with your burrito??? Maybe have some Cottage Cheese in Meal 1!?!?! Just some thoughts!

Happy Friday! Have a great weekend!

I'm working on the protein thing. I've never been a huge meat eater so its always been tough for me, but you'll see below I added the tuna yesterday. I forgot about cottage cheese (back to the store I go...:-)) Thanks for your feedback. Have an excellent weekend as well!

Originally Posted by Back2zero

Hey Alli, you seem to still be a bit low on protein compared to the rest. Maybe try to balance your macros a little, especially after a day during which you consumed alcohol... protein and veggies are your best friends

Yesterday was rough..most people have bad red wine hangovers but for some reason white does me in. I added extra protein in there along with some veggies at night yesterday. I'm back in the saddle today and I'm feeling much better! Thanks for your thoughts! Have a great weekend.

Thurs, Aug 23 2007
(only had milk and tons of water today! :-) )

Breakfast
Egg, Whole - Cooked, Poached
Provolone Cheese
Kashi 7 Whole Grain Puffs
Milk, Lowfat, Fluid, 1% Milkfat
Peanut Butter

Lunch
Rotini - Barilla Plus
StarKist Premium Solid White Albacore Tuna
Honey Dijon Dressing
Mozzarella, Part Skim Milk, Low Moisture Cheese

Dinner
Broccoli - Raw
Smart Balance Omega PLUS Buttery Spread
Sweet Potato

Snacks
Peanut Butter
100% Whey Protein Powder - Fundation Fuels
Milk, Lowfat, Fluid, 1%
Strawberries
Peanut Butter

Total Calories Consumed
1,812

Fat - 42.9% (88 grams)
Protein - 25.9% (120 grams)
Carbohydrates - 31.2% (144 grams)

Workout:

Treadmill warmup 10 min.

Cable Bicep Curls (straight bar) 1x10 40lb
Cable Bicep Curls (bar) 2x10,8,6,5 40lb
Alternating Hammer Curls 15lb db's 1x20
Standing Inner Bicep curls 2x10 15lb db's=30lb
Cable Bicep Curls 1x5 50lb

Standing Side Laterals 2x10 8lb db's =16lb
SUPERSET with
2x8 Standing Front DB Raise 8lb db's=16lb

Abdominal Machine
1x20 40lb
3x10 50lb
2x10 60lb

Crunches 1x25

Cardio
25 minutes:Walking 3.8 speed: Random Level 8

[pga617]

Awesome workouts! I would agree w/everyone else about the protein, but I also understand. It took me a long time to work my way up as I didn't used to be a big meat eater either....I could LIVE on carbs. Just keep at it and finesse those macros & if you're anything like me it almost becomes like a game to see how much protein can you get in a day!? Best of luck to you!

[AlliCat]

Okay..I haven't jumped ship but I was on vacation at Smith Mountain Lake at my parents and they have such slooooow dial-up it was hard to get on and then once I was on it kept kicking me off so it was extremely frustrating. I finally gave up. I think I went thru bb.com withdrawal...LOL

The good news is I had a great time!! I tried to eat clean. (Most of the time ) and I walked the dogs a ton. There are a ton of hills around my parents house and my lab would walk forever if I let him. Even my little short-legged bulldog tried to keep up. He's so cute he tries so hard to keep up. I can let him off the leash there which is nice so he just drags behind and then we would stop every once in a while to let him catch up. Usually eng. bullies don't require a lot of exercise but since I've had him his endurance has improved ten fold. Anyway enough about my little guys...

I also ran w/out the dogs every morning to get in some extra cardio. My parents have a Total Gym so I worked out on that everyday before my runs. Of course on the total gym you can't really get a strong leg workout in so my legs got in some good recovery time as far as strength goes.

So now I'm back home. I went to the store yesterday to stock up on protein powder and glutamine cause I was completely out. This morning I made my protein shake and added the glutamine to it. After drinking it I was reading the back of the glutamine container and realized it wasn't glutamine but it was actually CREATINE! I picked up the wrong container at the store. The price label was over the CREAT- part of the word which is why I thought it was glutamine. I have never taken creatine before cause I've always been afraid of the bloating/weight gain side effects. Of course the first thing I did this morning was search the forum for info on creatine. I can't return so now I'm wondering if I should continue taking it...I'm a sucker..once I pay for something I want some sort of use out of it. Do y'all think I should continue taking it in the full 5gm dose? Smaller dose for less side effects? Or should I just give it to the guys at the gym. I see some of y'all take it on a pretty regular basis.

Sorry for the novel but I appreciate all of y'all's feedback. I have to go back to the store today to get some glutamine.

Hope everyone's having a great Friday! It's good to be back!