Gettin' It: Jess's Journal

[Pebbles]

So what exactly am I "gettin"? Well, that would be a killer body. but, i don't really know where to start, because I'm not sure what my fitness goals are. I'm already in pretty good shape, I just know there's much room for improvment. I started lifting in October, and see a little difference, but not as much as I think I should. I think this might be due to too low caloric intake everyday(for my activity level) and too much cardio. so here's what a week for me looks like:

Monday: Back, Biceps, and Triceps, abs, 30-45 min of jogging/running
Tuesday: Shoulders and Chest, abs, 30-45 min cardio
Wednesday:rest
Thursday:hamstrings and glutes, abs, 30-45 min cardio
Friday: Rest
Saturday: 30-45 min cardio
Sunday:quads, abductors, calves

I just recently changed my diet, that is, I added more calories, but I don't know how much is too much, and if I'm getting enough carbs, protein and fat.

5:30- .5 cup oatmeal
1 scoop whey protein
.25 c raisins
.5 c skim milk
small banana

8:30- 1 scoop whey protein
Nature's Valley granola bar

12:30- 2 slices whole wheat bread
3-4 oz. turkey or tuna w/ ff mayo
small or med. apple

Post Workout(around 3:30 or 4:00)- 1 scoop whey protein
or Myoplex RTD protein shake

6:00- 4-6 oz. lean protein i.e ground turkey, slamon, chicken
big salad w/ 1 tbsp. olive oil and vinegar

I am completely open to any changes or tweak or red flags anyone see, in fact, I really want/need some help with this. I pretty much see my goal as, wanting to gain mucsle(but look smaller) and get down to 14% bf. Last I checked, which was in Dec. my bf was 19%. I am 5'5" and weigh about 135lbs. I know when I want something REAL bad, I'll work REAL hard to get it... so here we go! Oh, and by the way, I love this website, especially this forum, there's so much to learn about mucsles, and fitness, and nutrition, I love it! Oh, and I also take a multi-vitamin, glucosamin,calcium, flax seed oil, and l-glutamine pre and post workout.

[VanillaBean_21]

Just one suggestion, drop the granola bars, they contain trans fats.

[Pebbles]

So, I went on vacation for six days, and did fairly well... but defintalely not the best. I'm definately ready to get back on track with working out, I really want to see some progress here! I don't want to sound repetitive, but PLEASE, any suggestions anyone may have, lay 'em on me. I have decided to cut back on the cardio. Here's what this week will look like for me:

MONDAY: Shoulders and Back
Abs
20 Min HITT

TUESDAY:Obliques
20 Min HITT

WEDNESDAY: 20 Min HITT

THURSDAY: The BIG leg day

FRIDAY: 20 Min HITT(for recovery)
Abs

SATURDAY: Rest

SUNDAY: Chest, Triceps and Biceps
Possible cardio

I want to do a little x-tra cardio this week so mentally I'll feel better, since I haven't really worked out or been eating right these past couple days of what I call a nice break. But really, I'm a sucker for routine, I GOTTA have it. Not to mention that I love challenges, and am ready to take on this one. One of my biggest problems would be the midsection, and love handle areas, I just want to get rid of all the fat b/c I know there's got to be mucsle under there! Does anyone have any opinions on "cheat" days, or is this a no no in trying to reduce bf%?

[Pebbles]

Today was a beautiful sunny day, something I haven't seen in a while. It's amazing how much pleasant weather can lift your spirits. I've ate very well and got my workout in, it was a good one! I didn't do cardio b/c I figured I'll be doing enough this week, and I don't know how much is to much when trying to build more mucsle mass to lose body fat.
I think I added calories to my diet, here's today:

Meal 1: 1/2 c oatmeal w/ 1/2 c soy milk
1 scoop whey protein and some raisins

Meal 2: 1 c ff plain yogurt
1 scoop whey protein

Meal 3: 1 can tuna w a little ff mayo
2 slices whole wheat bread
carrots
1 small apple
Post Workout(Meal 4): 1/2 c oatmeal w/ 1 tsp. natty pb and splash soy milk
4 egg whites

Meal 5: 3 oz ground turkey
3 egg whites
whole wheat tortilla
spinach salad

I'm pretty sure it's around 1800 calories. Does this sound like a good amount? I find it really hard to increase my calories, as I have/ still am, battling ED's, as in the plural. I've been doing much better, and try to educate myself, that way, I know what my body needs to be healthy.

Today I worked out :
Shoulders, Back, and Abs
I am probably the slowest person you'll ever meet. Sure, my workouts themselves are efficient and fast paced, but it's the stretching and warming up and abs, that seem to take me forever. ANyhow, without cardio, I'm only there for an hour, so that's nice, as opposed to the two hours daily I used to pull. Not happening. Today was a great day, all around.

[kkapp]

Hi Pebbles,
Just a few things that I learned since I started.
1. You should only do cardio 2-3x/week. And if you are doing HITT, that is really intense.
2. What are you eat preworkout. They say you should have a protein and carb both pre and post workout, especially if lifing. They suggest, something like a whey protein shake and 1/2 banana preworkout and protein with a higher carb(like oatmeal) after. I saw your post workout meal which looked good, but didn't know what preworkout was.
3. What type of weight training are you doing? What exerciese and how many reps/sets. They say using big groups of muscles, like squats and deadlifts are better than isolated move like leg extension. Also you should lift at a weight where you can do about 8 reps. IF you can do more, increase the weight, if you can only do 5-6, decrease the weight.
It actually works. I know from experience. I used to do TONS of cardio (nearly daily). I used to lift 12-15 reps at a weight that thought was a lot, but found out was way too little. I also targeted smaller muscles instead of large groups. I coudn't understand why I wasn't seeing any results, cause I figured more was better. I lived in the gym!!!
Now I have changed my ways and in only a few weeks I can see dramatic results. I also had issues with eating. Always doing different diets, usually way too low in calories. I think at least 1500 calories is needed and higher on weight training days.

This is just some pointers that I had picked up on and it works... I hope this helps.

Karla

[taifighter]

AWESOME advice kkapp!!
I've found the same thing about shortening my training...it was weird to go from 1.5 hours in the gym to 45 minutes (and not everyday!? gasp!) but the results I got were incredible! COMPOUND movements, heavy weight and more calories were the answer for me! Who knew training like a guy would work so well?

Woohoo pebbles!! just wanted to let you know I'm cheering for you! I want a killer body too!!!!!!! and we're gonna get them tooo

[Pebbles]

Kkapp- Thanks so much for all the great tips and advice. I just realized that I need to change my workout, today I sort of just felt it out, I wanted to see where I was after a week off. I think I could have lifted heavier, and probably shouldn't have done as much(reps and sets, and excercises for each muscle group). As for my pre-workout meal, it's lunch(meal 3), I just wait 30-60 minutes. I don't know what excersise to do for each mucsle group so that as you were saying, I work the larger, more compound movements. If you could, maybe give me an example of what i might do for shoulders, back, triceps, biceps, legs, etc. ? That would be awesome. i know one of the reasons why I'm not seeing progress is b/c I've been doing the same things for over 4 months now, that can't be good. I would really like to take your idea and apply it, I'm always up for new things. Thanks again for the advice!!


Taifighter- Thanks for the support, it helps! And you're right, we WILL get those killer bodies. "If you want something bad enough, you'll get it, get it all!"

[Pebbles]

Oh, and one more question... tomorrow, I am going to work biceps, triceps and chest. What workout, excercises,etc. would you recommend, to do this 8 rep, work the larger more compound mucsle thing? Any input would be stellar. Thanks! Oh, and one last question(promise) how many days a week should I work abs?

[kkapp]

You can look at my journal "karla's journal". It is a work in progress, but it has ideas. But I will give some ideas here:

back/biceps
BB bent over rows
pull ups
lat pull downs
bent leg dead lifts

BB curls
incline DB curls


Chest/triceps
BB bench press(flat bench, incline bench, or decline bench)
DB press(again, flat or incline)
DB flys

tricep extension
skull crushers

shoulders
military press
shoulder press
lateral raises

legs
BB squats
straightleg dead lifts
lunges (both walking and stationary)

I usually do 4 set and 8 reps.

These are the splits that I do. I also do HITT on my shoulder day, since it is a short day. I then do two days of only cardio. (either HITT or spinning)

one day rest.

THis is just ideas and has actually been working for me...hope it helps!!!

[Pebbles]

Today was another beautiful day in sunny san diego, it feels like spring, it's wonderful. I ate very well today, and got in a good workout. I can't wait for tomorrow, I'm dying to do some runnning, it's such a good outlet, and I just like it. I used to run 2-3 miles like almost everyday, even on days that I would lift. But, I'm trying something new. Like everything, it will take some time, but i know if i just keep on track, I've got to see some sort of progress. Today I ate:
Meal 1: .5 c oatmeal w/ splash soy milk, some raisins and cinnamon
1 scoop whey protein
Meal 2: .5 c ff cottage cheese
1 tbsp natty pb
1/2 chopped apple
Meal 3: Super LITE Grilled Chicken and rice burrito
(consists of, fat free tortilla, rice, chicken)
about 300 cal and LOTS of protein
Meal 4(Pre Workout)1/2 Myoplex Strawberry packet(protein) blended with
1 c soy milk and 1/2 banana
Meal 5(Post Workout/dinner): 4 oz chicken
1/4 c rice w/ zucchini/squash

I worked chest, biceps and triceps, I know I'll be sore tomorrow, YEAH! I love being sore. Im excited to see where I'm at 1 month from now, keep pushin'.

[taifighter]

Today was another beautiful day in sunny san diego, it feels like spring, it's wonderful. .

pebbles, you live in San diego?? me too! In pacific beach, specifically. where is alpne?

how are your workouts coming? what set number and rep range did you pick?
your diet looks great, keep up the good work!

[Pebbles]

wow, thanks! Although yesterday didn't go to well. I started off really well, and then got so busy, I didn't have time to eat... and well, I'm sure you can guess what happened, I ate some darn girl scout cookies, and a little scoop of ice cream. I figured I'll just use that as my "cheat". But, I'm back on track and ready to go! I ended trying the whole lift heavier thing, but I'm still finding out what weights to use. On Tuesday, I worked biceps, triceps, and chest. Let's see:
Chest:
8 reps x 4 sets db chest press on stabilization ball( works the core too!)
8 x 4 flyes (i did these for the first time ever, on the machine, I can definately feel them)
10 push ups on stabilization ball
Biceps:
8 x 4 db curls
8 x 4 db curls (different though, the ones where you're sitting and you put the back of your arm the inside of your leg, what are those called?)
8 x 4 bb curls
Triceps:
15 x 4 tricep dips on bench
8 x 4 I don't know what they're called, you pull up your arm like a row, and then just extend backwards, from the elbow

How does this look? too little? too much?

Yeah, I live in san diego, and I love it, although I don't too much favor the high prices. Alpine is east! If you know where El Cajon is, it's just a little bit further east than that. I love PB, it's nice, and they have some way cute shops! Anyhow, I gotta get going to school... today is a new day! I'm going to do awesome...it's a leg day, can't wait!

[Pebbles]

When trying to build lean mucsle mass, and cut bodyfat, is it a good idea to have carbs at dinner, considering my diet? When I wasn't trying to build lean mucsle, I wouldn't eat carbs after 4pm... but things are different? Does anyone have any input?

[Krissypoo]

When trying to build lean mucsle mass, and cut bodyfat, is it a good idea to have carbs at dinner, considering my diet? When I wasn't trying to build lean mucsle, I wouldn't eat carbs after 4pm... but things are different? Does anyone have any input?

What I do is eat starchy carbs first thing in the morning, preworkout, and post workout. Other than that, I only eat fibrous vegetables with my other meals. On occasion, I will have fruit at meal 2. I also workout in the afternoon. You can check my journal for the diet I follow. It helps keep my energy up, too!

[Pebbles]

Thanks Kris, your journal looks great, I really like your drive! Any how, today was horrible, but it's a little better now. So, I woke up, had my oatmeal, prepared my cottage cheese w natty pb and strawberries as a snack for school, everything was going great. Well, I was in the parking lot at school frantically looking for my next meal, which I remembered just before the bell rang I had left in the fridge, nice place for it, huh? I knew this would be bad! Around 9:00 I began to feel sick, I just blew it off as hunger pangs and thought, it's ok, I'll be able to eat some healthy substantial food in 2 hrs. So, we went to this place called Rita's, it's HEALTHY mexican, and I got what I had the other day...couldn't barley eat it my stomach was bothering me so bad. I had to go back to school for a 1/2 hour for a class, and was planning on running some errands after that, before heading up to the gym to get in a killer leg workout. That, did NOT happen, I became super pale, and my stomach hurt so bad... it was horrible, I left the class early to go home...and then I slept for 3 hrs. I feel a little better now, but don't have time for the gym, as my homeowrk is excessive! Arrrg... so annoying. Tomorrow will be AWESOME, I'll prepare all my meals tonite, and get all the stuff done I couldn't get done today, and everything will be peachy. It's just so weird though! Anyhow, thanks for the vent!
I'll post tomorrow, and it will be a good one too! If I stay on track with eating healthy, lifting heavy and good three times a week, and cardio 3x a week, do you think I'll see some changes within 4 weeks? I hope so! Thanks for all the support ladies, you're all awesome!

[kkapp]

Sorry to hear you are not feeling well. It almost sounds like a touch of the flu. Make sure you are feeling well before you workout tomorrow. The flu has been going around and it can really wipe you out. Drink lots of fluids!!!

[mommykuce]

Monday: Back, Biceps, and Triceps, abs, 30-45 min of jogging/running
Tuesday: Shoulders and Chest, abs, 30-45 min cardio
Wednesday:rest
Thursday:hamstrings and glutes, abs, 30-45 min cardio
Friday: Rest
Saturday: 30-45 min cardio
Sunday:quads, abductors, calves

Just a couple of suggestions for your workout. I don't think it is necessary to have a separate day for abductors. Maybe try working your legs on one day- by doing squats, lunges, even leg press you work your entire leg- even all those stubborn muscles that like to jiggle when we walk! Then you can train your hams, quads, and calves after you do one or 2 of those exercises (I dont think squats and leg press together though). And training Triceps the day before Chest and Shoulders might minimize your ability to reach your lifting potenital. Your triceps get work in your chest and shoulder workouts. And follow the advice about the cardio.

I see you are tweaking your diet which will help a lot in your conquest for the killer body. And since you have all that sunny weather I think you have an advantage over us on the east coast freezing our butts off!

[Pebbles]

Oh, I tweaked my routine since that post, now, it looks like the second one, that has HITT in it, and I'm lifting heavier with less reps! But, thanks, you always have such wise words... always very helpful.

[motivated216]

wow, thanks! Although yesterday didn't go to well. I started off really well, and then got so busy, I didn't have time to eat... and well, I'm sure you can guess what happened, I ate some darn girl scout cookies, and a little scoop of ice cream. I figured I'll just use that as my "cheat". But, I'm back on track and ready to go! I ended trying the whole lift heavier thing, but I'm still finding out what weights to use. On Tuesday, I worked biceps, triceps, and chest. Let's see:
Chest:
8 reps x 4 sets db chest press on stabilization ball( works the core too!)
8 x 4 flyes (i did these for the first time ever, on the machine, I can definately feel them)
10 push ups on stabilization ball
Biceps:
8 x 4 db curls
8 x 4 db curls (different though, the ones where you're sitting and you put the back of your arm the inside of your leg, what are those called?)
8 x 4 bb curls
Triceps:
15 x 4 tricep dips on bench
8 x 4 I don't know what they're called, you pull up your arm like a row, and then just extend backwards, from the elbow

How does this look? too little? too much?

Yeah, I live in san diego, and I love it, although I don't too much favor the high prices. Alpine is east! If you know where El Cajon is, it's just a little bit further east than that. I love PB, it's nice, and they have some way cute shops! Anyhow, I gotta get going to school... today is a new day! I'm going to do awesome...it's a leg day, can't wait!

I think you are talking about concentration curls and tricep kickbacks. Good luck with your progress!

[Pebbles]

Yeah, those sound like the right ones! Thanks! Wow, today was awesome... I really hope I can walk tomorrow! I did a new leg workout, and used heavier weights and less reps, 4 sets of each. And my eating was awesome, and is going to continue to be awesome! Here's what my leg workout looked like today:

1 warmup/ 3 x 8 squats on the smith (I haven't done those in ages, my legs were shaking... awe, the beauty of pain)
1 warmup/ 3 x 8 reverse lunges on smith machine (my butt will thank me someday!)
1 warmup/ 3x 8 leg presses( i think next time i can up the weight)
4 x 8 calf raises (seated, worked them in w/ leg presses as they are on the same machine)

3 x 20 crunches on the ball
3 x 20 bicyles
3 x 15 tea cups ( they're the side cruncers on the one thing, and when doing them correctly, you could sing "i'm a little teapot" b/c of your form)

Ahh... i know I'll be SUPER sore tomorrow, I'm not super sore, but I can definatley feel it. PLus w/ the haevier weights, my body is so not used to it!

Here's what I ate:
Meal 1: .5 c oatmeal w/ 6 egg whites, some raisins and soy milk
Meal 2: .5 c ff cottage cheese w/ 1 tbsp. natty pb and 3 strawberries
Meal 3: 1 can tuna w/ carrots and cucumbers, a med. apple(I lOVE apples!)
Meal 4(Pre Workout): A yummy mocha smoothie w/ 1 scoop protein and soy milk, it was really good, and I saw the nutrition contents, and they were very good, oh and it had flax sed oil
Meal 5(Post Workout): .5 c oatmeal w/ 1 scoop whey protein a little soy milk
------ I got this new Vanilla Bean Protein today, and I put it in my oats with some cinnamon and pumkin pie spice, omg, it was GOOOOD!
Meal 6: ground turkey w/ black bean salad
sweet potatoe and spinach w/ vinager

I haven't eaten meal 6, but, I have never had a sweet potatoe before, and am looking foward to trying it, i hear it's good w/ pumkin pie spice?

Well, hope everyone else is doing stellar. Oh, what do you think of my leg routine today? I did dead lifts on back day and felt my hams a little sore, but, I'll have to see how they feel tomorrow to see if I need to add in hamstring curls next time. TGIF!

[kkapp]

Just an FYI... I was told not to take the flaxseed oil or flaxseed as a pre or post workout, because you want the protein to be absorbed fast, and flaxseed slows it down. (at least what they told me!!!)

[Pebbles]

thanks, that's good to know!

[Pebbles]

man am i ready for a great day? I'm going to go hit up some HITT before I have to work. It really helps that I work at a gym, i lovve it! hope all you wonderful ladies have a fabulous weekend!

[aprilai]

man am i ready for a great day? I'm going to go hit up some HITT before I have to work. It really helps that I work at a gym, i lovve it! hope all you wonderful ladies have a fabulous weekend

you are sooo lucky to work at a gym!! such easy access. do you get free membership as well? because if you do, then damn.

1 warmup/ 3 x 8 squats on the smith (I haven't done those in ages, my legs were shaking... awe, the beauty of pain)
1 warmup/ 3 x 8 reverse lunges on smith machine (my butt will thank me someday!)
1 warmup/ 3x 8 leg presses( i think next time i can up the weight)
4 x 8 calf raises (seated, worked them in w/ leg presses as they are on the same machine)

do the squats and lunges with a barbell and in the power rack instead. limit your usage of exercise machines as much as possible. the reason is that the machines don't utilize your stablizer muscles and these are important in everyday life [good posture] as well as lifting, especially if you're planning to lift heavier on. the machines are much inferior to free weights.

Meal 4(Pre Workout): A yummy mocha smoothie w/ 1 scoop protein and soy milk, it was really good, and I saw the nutrition contents, and they were very good, oh and it had flax sed oil
Meal 5(Post Workout): .5 c oatmeal w/ 1 scoop whey protein a little soy milk

i agree with kkapp about the flax seed. for pre-workout you'll want fast absorbing nutrients for energy during your workout. also i would take out the soymilk, as it slows down the absorbtion of your post-workout meal.

[motivated216]

Just an FYI... I was told not to take the flaxseed oil or flaxseed as a pre or post workout, because you want the protein to be absorbed fast, and flaxseed slows it down. (at least what they told me!!!)

I agree! I eat fat in every meal expect for pre/post workout meals.

I put cinnamon and walden farms sugar free syrup on my sweet potatoes. So yummy!!!

[Pebbles]

Yeah, it's way cool working at a gym! and I get free membership, so that's even better, and I love the owner and all the people and the environment. I normally don't take flax seed oil pre or post workout, yesterday was definately an exception. And, about the soymilk... when I put it in my oatmeal post workout, and in my sometimes pre or post smoothie, it's seriously like a splah, not even a sixth of a cup, is this still not ok? I just use it for a little flavor and to cool it off a little. Would skim milk be better?

[Pebbles]

Oh my gosh...i am SOOOO sore, I can barely walk! And have to put my hands down first to sit down... I love it! Well, you know what I mean, those squats and lunges were definately effective. Does anyone feel like the osreness just makes you wanna do more? for me it does, i think it's the whole idea that you know you REALLY did something and progress, well, you can feel it! Anyhow, today was a good day... a little boring at work, and it kinda sucked b/c i had to walk up and down stairs ten million times, the bad part was how long it would take me, so I just started running up them! I can definately tell my metabolism is getting faster, and alot healthier, after much abuse. here's what today looked like:

Meal 1 (pre HITT): .5 c oats w/ 1 scoop whey protein a tiny splash of soy
Meal 2 (post HITT): Yummy, homemade shake: 1 scoop whey, 1 banana, teaspoon natty pb, lots of ice, a little soy milk, mostly water
Meal 3: 6 egg whites, sweet potatoe
Meal 4: 1 can tuna, apple, handful carrots
Meal 5: .5 c ffcottage cheese, 1 tbsp natty pb, 1/2 pear
Meal 6: 4 oz chicken, big spinach salad w/ tsp olive oil, 5 brussel sprouts

I wasn't sure about carbs, so I kept them a little lower today since I didn't lift,(i did cardio), but, I was hungry like every two hours, normally, I'm ok with three. Now, the old me, would've denied my hunger, but now I'm trying to teach myself that when my body tells me it's hungry, i better feed it! I'm feeling very confident about this! can't wait to a have that killer body, and I'll work damn hard for it too!

[Pebbles]

Last night, I totally realxed, and caught up on me time! it was really very nice! I took a nice warm bath and just soaked it up for 20 minutes, it was heaven... I haven't done that in ages. I also got 10 hours of sleep... needed it! Since I can never really sleep in except on Sundays, and that's normally only until 8:30, I took a night off from doing the teen thing, and going out, and went to bed early instead. lol. Yeah, it's really important to eat right, and excersise, but it's also very vital to get enough sleep, take of yourself, mentally, and pamper yourself. Anyhow, today I did some cardio, I love running, but I'm scared if I run too much, I'll slow down progress with weight building lean mucsle? What if I ran 3-4 miles, 2-3x a week, and kept up with my lifting heavy 3x per week? My legs are STILL sore, but last night, I could barely even walk! lol. It's funny how, I can't imagine any other way of life, I mean, what does one do if they don't workout, or eat right, how, is more the question? I guess it's just become routine, and I really don't know any other way. my mom says it's good that I'm starting these habits when I'm young, and she couldn't be more right! here's today so far:

Pre(HIIT): .5 oats w/ 1 scoop whey, some raisins and soy milk
Post(HIIT): Banana Protein shake(same as yesterday...it's sooo good)

I haven't eaten anything else yet, but intend to eat some cottage cheese and an apple, then I have dinner at my family's house, which should be very healthy. It's for a birthday, so I'm debating whether I want cake or not, I actually, strangely, don't have a craving. Yeah, I think I'm going to save the cheat for another day. I've been doing well the past coouple days, and want to see how long I can go until I absolutely can't resist a super strong craving. Happy Sunday... back to the daily grind tomorrow!

[Pebbles]

Ok, well I said i thought I'd save the cheat, let's just say that didn't happen. The meal itself was very good, balance, chicken, beans, some kinda grain and some kinda purple potatoes. But, I had some chips and salsa(I'm a sucker for that) and then a small peice of cake and a little ice cream. Now, it wasn't super bad, and I'm definately praising myself for making it an all out binge, like I normally would. I'm trying to break old habits and train myself to know that it doesn't have to ahppen everytime...mind over matter, a phrase that's really been helping me out a lot lately!It was fun none the less, but I'm ready to get back to "my" food tomorrow, and into the gym! Yeah, I get to lift, I think tomorrow it's back and biceps... those are the only pulling muscle right? anyhow, I'm excited for tomorrow!

[Pebbles]

Ok, so, yesterday, i was supposed to do back and biceps yesterday, but my day got totally thrown off and I was all discombobulated(sp?). I probably could've gone, but I was afraid that I hadn't eaten enough during the day and didn't know about it, so I didn't go. But I went today, and I took a nice little jog to the gym, but probably won't do it again as I could tell my energy was lower; but I still had a great workout! and I ate good, despite my sweet craving. so, it was overall a wonderful day, the weather is stellar too!