Starting Over

[VanillaBean_21]

I know from my other journal, many of you have gotten fed up with me. I understand. That is why I want to start all over again. This time I actually have a goal I want to attain. Something I know I can actually do. I would reall appreciate nop negative comments(Ed-wise) becuase those things really get me down and get me of course. I really hope some of the ladies in here who have tried to help me can forgive me for being so imature, stubborn, and rude to them.

My long-term goal is to sculpt my body into one similar to a Figure/Fitness competitor or Fitness model. I want to focus alot of my legs becuase they are my most lagging area on my body. Also, I would like to gain 5lbs of muscle and drop some bodyfat along the way(Not sure what my bodyfat is right now- myBodycomp.com said 20% but I do not know how accurate that is).

I will set a short term goal every 2 weeks. This week my short term goal is to get to all of my scheduled gym sessions.

I really think I can do this now. This time I actually believe in myself.

My stats/Measurments currently are:
Height: 5'7''
Weight: 117lbs
Neck
12.52 in (31.80 cm)
Shoulder
37.52 in (95.30 cm)
Chest
30.00 in (76.20 cm)
Waist
23.50 in (59.70 cm)
Abdomen
25.98 in (66.00 cm)
Hips
30.98 in (78.70 cm)
Thigh
17.01 in (43.20 cm)
Knee
13.50 in (34.30 cm)
Calf
12.99 in (33.00 cm)
Ankle
8.74 in (22.20 cm)
Arm
10.00 in (25.40 cm)
Forearm
9.02 in (22.90 cm)
Wrist
5.75 in (14.60 cm)

I have been tweaking my diet around so I get in a minimum of 150g of protein daily and 1500calories. I will try and increase my calories slowly(and try my best no to get scared of it).

[Geness]

I'm glad that you are not giving up and you are going to take another chance at attaining your goal. Have faith in yourself! Starting with small attainable goals id exactly the right thing to due- set yourself up for sucsess not failure by making your goals attainable. When I was your age is was in a similar situation as you. I was always athletic and played sports. I'm only 5'3 but weighted 138 pds when I was a junior. Between my junior and senior year I watched what I ate and exercise some more and dropped my weight down to 114pds. I played sports through out college but had the mind set that if I ate less and exercised more I would be able to lose more weight- this obsession took over my life to the point that I was training for over three hours a day, ate only 800 cals and eventually became bulimic. Now I don't know your history as to wether you have/had an ED but it is a scary thing to deal with and hard to get over mainly because you need to increase your calories to get enough nourishment to your body and you automatically assume you are going to gain weight. I was so afraid of increasing my calories. I did drop my workouts to only an hour or so, but became more dependent on restricting what I ate. Instead of getting thinner I was getting fatter! I dealt with bulimia for seven years, it ruined me and tore me up to the point that I decided I would rather take a risk and increase my calories to try to at least help myself get a little better. That was two years ago- I increase my cals, eat healthy meals, made my workouts more efficent and now I have to admit I do weight 138 pds again but I am the same exact size that I was when I weighted 114 pds- I am now toned and have beautiful muscles and minimal fat. I wish I would have taken that laep of faith six or seven years before I did- it would have saved me a lot of health problems, money, pain and discouragement in myself.
Please do not be afraid to increase your cals, your on the right track, make sure to increase them slowly and by eating healthy foods. Do not feel like you need to compensate for the extra calories by exerciseing more becasue that will negate the whole resaon for eating more in the first place.

Why don't you post your new meal plan and training so that we can see what your palnning on doing and help you out!

[terracotta]

mybodycomp.com routinely overestimates on everyone. If you really need to know your bodyfat get it checked professionally with calipers. Looking at your measurements I am guessing it is much lower.

[VanillaBean_21]

Geness-
Your story is very inspirational.
My meals are usually the same everyday, except when I am at school my 2nd meal is sometimes different.

Today:

Meal 1- 1/2 cup oats, 1/4 cup Fiber One, 1/4 cup GoLean, 1/4 cup Crunch, 1/2 cup skim, 1 tsp Natural PB

Meal 2- 2oz Tuna, 1 FF Yogurt

Meal 3- 3.5oz chicken breast, 1/4 cup Oats, 1/2 tbsp PB, 1/2 cup Brocolli, Small Banana(Normally dont have these)

Meal 4- 2oz Tuna, 1/4 cup oats, DaVinci

Meal 5- Same as 3 except for Banana

Meal Six(Normally Post workout)- 3 egg whites, 1 slice FF Cheese, WW Tortilla

Pre-bed- 1/2 cup LowFat Cottage Cheese

1460/30g Fat/159g Carbs/153g protein/32 Fiber

Training-
Tonight I am doing Bi/Shoulders + 30min Cardio

Hammer Curls 15lbs 10x2/Arm 20lbs 8x2/arm
Concentrated Curl 15lbs 10x2/arm 20lbs 8x1-2/arm
Close Grip BB Curl 30lbs 10x2 40lbs 8x2
DB Row 15lbs 10x1-2 20lbs 10x2 Might try 25lbs for 5 reps
Seated DB Press 15lbs 10x2
Side Lateral Raise 15lbs 10x2-3

[Helene]

Geness-
Your story is very inspirational.
My meals are usually the same everyday, except when I am at school my 2nd meal is sometimes different.

Today:

Meal 1- 1/2 cup oats, 1/4 cup Fiber One, 1/4 cup GoLean, 1/4 cup Crunch, 1/2 cup skim, 1 tsp Natural PB

Meal 2- 2oz Tuna, 1 FF Yogurt

Meal 3- 3.5oz chicken breast, 1/4 cup Oats, 1/2 tbsp PB, 1/2 cup Brocolli, Small Banana(Normally dont have these)

Meal 4- 2oz Tuna, 1/4 cup oats, DaVinci

Meal 5- Same as 3 except for Banana

Meal Six(Normally Post workout)- 3 egg whites, 1 slice FF Cheese, WW Tortilla

Pre-bed- 1/2 cup LowFat Cottage Cheese

1460/30g Fat/159g Carbs/153g protein/32 Fiber

Training-
Tonight I am doing Bi/Shoulders + 30min Cardio

Hammer Curls 15lbs 10x2/Arm 20lbs 8x2/arm
Concentrated Curl 15lbs 10x2/arm 20lbs 8x1-2/arm
Close Grip BB Curl 30lbs 10x2 40lbs 8x2
DB Row 15lbs 10x1-2 20lbs 10x2 Might try 25lbs for 5 reps
Seated DB Press 15lbs 10x2
Side Lateral Raise 15lbs 10x2-3

Hi VanillaBean_21, good luck with your new goal. Your diet looks good, well better since your upping the calories, the only thing I would suggest in in meal 6 to add more protein (6 egg whites instead) and add something else to meal 7 (1/2 cup of cottage cheese is like 99 calories, not alot). Maybe you can add a protein shake or a tbsp of natural peanut butter or walnuts or almonds..just a suggestion. If you add those you would be a little over 1500 which is what you want right?

[VanillaBean_21]

Hi VanillaBean_21, good luck with your new goal. Your diet looks good, well better since your upping the calories, the only thing I would suggest in in meal 6 to add more protein (6 egg whites instead) and add something else to meal 7 (1/2 cup of cottage cheese is like 99 calories, not alot). Maybe you can add a protein shake or a tbsp of natural peanut butter or walnuts or almonds..just a suggestion. If you add those you would be a little over 1500 which is what you want right?

Thanks for the suggestions!

I could do the 6 egg whites things but Im not sure if they will all fit into the tortilla! LOL 3 barely does! I could just eat them on the side anyways. The cottage cheese is 80calories. I'm planning on buying some almonds soon to eat with the cottage cheese.

[LadyStarlight]

Hi Vanilla Bean and good luck......

Question....what changed for you that now you believe in yourself? Was it a case of something just "clicking" in you? I believe it is mostly mental, especially so with us females. We punish ourselves with our own bodies.

I'm glad to see you are eating more and hope you stick with it...egg whites on the side of the tortilla, in it, or anywhere at all

[Krissypoo]

I'm a quiet lurker, so I'm sure you never noticed me but I read your journal daily...

I must say, I am SO proud of you! It takes a lot to make up your mind to change your eating habits. Most 17 year olds wouldn't be mature enough to make such a decision. You should be very proud of yourself.

I hope you can succeed on your new journey. The fact that you have goals and great plans means so much. Don't give up!

[StlBarbie]

Heather,
Stick with your goals, all of them, including the dietary ones and you will have success!!! You know girl, we all want what is best for you!!!
Barb

[VanillaBean_21]

LadyStarlight-
Something did click I think. I guess I just finally decided that I am going to get no where if I don't take a chance. I realized that I needed to set my fears aside and just get out there and do it!

WannaBeModel-
Thanks! For me it is quite hard to change my eating habits but I know I can do it.

powells2-
This time I know I can stick to my goals. I don't feel bad eating all the clean foods I have been eating lately. I even feel more energized!

[terracotta]

Thanks for the suggestions!

I could do the 6 egg whites things but Im not sure if they will all fit into the tortilla! LOL 3 barely does! I could just eat them on the side anyways. The cottage cheese is 80calories.

You could try a pita pocket instead of a tortilla.

[Hibiscus09]

I could do the 6 egg whites things but Im not sure if they will all fit into the tortilla! LOL 3 barely does! I could just eat them on the side anyways.

Yep, I like eggs in a whole wheat tortilla. I just throw whatever I have extra to the side and eat them also.

Good luck to you! I think it's a great idea to set short term goals!

[VanillaBean_21]

Training-
Tonight I am doing Bi/Shoulders + 30min Cardio

Hammer Curls 15lbs 10x2/Arm 20lbs 8x2/arm
Concentrated Curl 15lbs 10x2/arm 20lbs 8x1-2/arm
Close Grip BB Curl 30lbs 10x2 40lbs 8x2
DB Row 15lbs 10x1-2 20lbs 10x2 Might try 25lbs for 5 reps
Seated DB Press 15lbs 10x2
Side Lateral Raise 15lbs 10x2-3

This workout was HARD! I finally know what it is like to lift until failure. Once I was done my Bi's and Shoulders were throbbing, especially after the Concentrated Curls. I LOVE it!

[VanillaBean_21]

Meal 1- 1/2 cup oats, 1/4 cup Fiber One, 1/4 cup GoLean, 1/4 cup Crunch, 1/2 cup skim, 1 tsp Natural PB

Meal 2- 2oz Tuna, 1/4 cup oats, 1/2 tbsp PB, FF Yogurt

Meal 3- 3.5oz chicken breast, 1/4 cup Oats, 1/2 tbsp PB, 1/2 cup Green beans

Meal 4- 3oz Tuna, 1 slice low carb WW Bread

Meal 5- 3oz Salmon, 1/2 sweet potato, 1/2 cup green beans

Meal 6- 4 egg whites, WW Tortilla, 1 slice FF Cheese

Hope fully I can get another container of Cottage cheese today! Ran out last night.

1519/34F/155C/162P/32Fiber

Will post training later! Lets hope I can get to the gym(its snowing like a mofo right now!)

[VanillaBean_21]

Today is Chest/Tri night. My least favorite to train becuase I can never get to failure. If I move up in weight too much I can barely do the exercise. It's werid.

DB Press 15# 10,10 20# 8,8
Crossovers 10# 10,10 15# 8,8
Rope Pulldown 25# 12,12 30# 8,8
Kickbacks 15# 12,12 Will try 20# 8,8
Extension 15# 10,10 20# 8,8

Not sure how long Cardio will be. Between 25-35min, whatever I can get in.

[Krissypoo]

Today is Chest/Tri night. My least favorite to train becuase I can never get to failure. If I move up in weight too much I can barely do the exercise. It's werid.

DB Press 15# 10,10 20# 8,8
Crossovers 10# 10,10 15# 8,8
Rope Pulldown 25# 12,12 30# 8,8
Kickbacks 15# 12,12 Will try 20# 8,8
Extension 15# 10,10 20# 8,8

Not sure how long Cardio will be. Between 25-35min, whatever I can get in.

Never say never...just give it your all! You may surprise yourself.

[VanillaBean_21]

Never say never...just give it your all! You may surprise yourself.

I'm gonna try my best tonight! I'll post after my workout to tell you how it went!

[VanillaBean_21]

Added another oz of chicken and 1 tsp of PB.

My totals now are: 1571/37F/156C/168P/32Fiber

Is that too much protein or is it a good amount?

[MsJewels]

Today is Chest/Tri night. My least favorite to train becuase I can never get to failure. If I move up in weight too much I can barely do the exercise. It's werid.

DB Press 15# 10,10 20# 8,8
Crossovers 10# 10,10 15# 8,8
Rope Pulldown 25# 12,12 30# 8,8
Kickbacks 15# 12,12 Will try 20# 8,8
Extension 15# 10,10 20# 8,8

Not sure how long Cardio will be. Between 25-35min, whatever I can get in.

Hi there!

I don't see that you've posted your full workout routine, but thought that I'd point you to my thread since some of the comments that I've gotten there might be helpful for you, especially regarding the amount of cardio and variety of exercises that you decide to do. If you are in bulking up mode, then very little cardio is best.
http://forum.bodybuilding.com/showthread.php?t=412778

Good luck!

[Ravenous_T]

If you are looking to put on some lean mass, Lower your reps, and concentrate on compound movements. You're doing a lot of isolation work, which is not as effective for adding muscle.

Nice to see the upped cals. Keep in mind that you are going to need more to build up muscle.But it's a good start.

[VanillaBean_21]

If you are looking to put on some lean mass, Lower your reps, and concentrate on compound movements. You're doing a lot of isolation work, which is not as effective for adding muscle.

Nice to see the upped cals. Keep in mind that you are going to need more to build up muscle.But it's a good start.

What are compound movements? Would that be like bench pressing? If I am brave enough, I am going to do that tonight.

[Ravenous_T]

What are compound movements? Would that be like bench pressing? If I am brave enough, I am going to do that tonight.

Compound movements work a variety of muscle groups all in the same lift.


A few compound movements for example:

Bench press
Floor Press
Military press
Pullups
Olympic Lifts
Squats
Deadlifts
rack pulls
Good mornings

If you have a compound movement in your routine, do it first. So if you had a chest day, do your bench press, keep the reps a bit lower thant what you have, and concentrate on going to failure. You can do accessory movments after, but your main concentration should be on the compound movement.

[VanillaBean_21]

Hi there!

I don't see that you've posted your full workout routine, but thought that I'd point you to my thread since some of the comments that I've gotten there might be helpful for you, especially regarding the amount of cardio and variety of exercises that you decide to do. If you are in bulking up mode, then very little cardio is best.
http://forum.bodybuilding.com/showthread.php?t=412778

Good luck!

I post my routine daily.

[Lumiere]

Well done girl!

Start taking some photos every month (front back side legs arms etc etc). You might find them useful in keeping track of your progress.

[Krissypoo]

Good job with the calories! How was the workout?

[VanillaBean_21]

Meal 1- 1/2 cup oats, 1/4 cup Fiber One, 1/4 cup GoLean, 1/4 cup Crunch, 1/4 cup Heart to heart,1/2 cup skim

Meal 2- 2oz Tuna, 1/4 cup oats, 1/2 tbsp PB, FF Yogurt

Meal 3- 3.5oz chicken, 1/4 cup oats, 1/2 tbsp PB, 1/2 cup green beans

Meal 4- 3oz Tuna, 1 slice Low carb Bread, 1 tsp SF Jam

Meal 5- Same as 3

Meal 6- 3 egg whites, WW Tortilla, 1 slice FF Cheese

Prebed- 1/2 cup LF Cottage cheese

1560/34Fat/164C/167P/36Fiber

[VanillaBean_21]

Good job with the calories! How was the workout?

Workout was great! I was doing corssovers with 20lbs on each side and all the guys in the gym were staring at me. My arms were shaking but I pushed myself until failure with those. I lifted heavy on everything. Arms are sore. I hope that is not a bad thing.

I ended up getting around 1600calories yesterday.

[Krissypoo]

GREAT JOB!!!!!

Now...I don't want to see that word in your journal again. I even refuse to put it in here.

[jeni5.0]

hi vanillabean-just wanted to let you know i read your journal. probably wont post too much tho. its hard to keep up with everyones journals so im picking a few to keep up on. hope you dont mind.

[VanillaBean_21]

GREAT JOB!!!!!

Now...I don't want to see that word in your journal again. I even refuse to put it in here.

What word?