CardioJunkie's Journal

[cardiojunkie]

Ok, here goes. I might not be as diligent as most of you with the daily record. But I'm sure gonna try. I need the guidance of real people. I've been in the gym of and on for 10+ years. I've never been good at sticking with a diet because my metabolism and hectic lifestyle combined with hit and miss gym activity, has kept my weight down. I've got a natural athletic build. Strong legs, broad shoulders that have always made me proud. The last few years with 12 hour shifts, gravity, and a decreasing metabolism have left me at a soft 144lbs on a 5'4" frame. I have felt like crap, depressed and generally unhealthy. It's been about a year since my 8year old took pics of me and I was going to transform my body. I've had peaks and valleys with that. I went to the YMCA for 3/4 weeks, did a total body work out and 20-30 mins of cardio, watched what I ate and increased my water intake, then I'd stop and go again. I've recently (5weeks) joined fitworks, got with a personal trainer and read everything I can get my hands on. I found that the total body workout was just silly, and that I was actually doing to much high intensity cardio way beyond my fat burning zone. I had the body assessment that I'll share with you in a second. Been going for 5 weeks 5 days a week and tweeking my diet each week. I feel good, I look much better. I want this. I want to be proud of my body at 36, and want to live a healthy strong life to pass along to my daughter. So, like many others, I look to you guys. I'll listen, you won't hurt my feelings. Stick it to me. I see small results so far but I'm just not sure about what I learn from the trainer is the right stuff. She gets 30 mins a week with me. You guys have been doing this along time and have personal knowledge of what works and what doesn't. I hope I can count on you for support and wisdom.
Thanks in advance,
Angie aka cardiojunkie

[cardiojunkie]

current weight 136 on 3/2/05 138 28%bf next bf due on 4/5
w/o
mon chest/back HIIT 20mins treadmill
tues cardio 45 min abs
wed legs
thur cardio 45 min abs
fri tri/bi/shoulders HIIT 20mins treadmill
sat cardio, light
Sun off

[cardiojunkie]

Diet
I've tried to stick with this the past two weeks, before that I just gradually cut down the carbs, sugars and increase the protien. I recently, as of two weeks started the protien shakes too.
M1 1whole egg, 3 egg whites 1/3c oatmeal 3oz turk/chick
M2 1 scoop protien in 8 oz of skim milk 5 strawberries, banana on weight days (this is usually my post w/o meal)
M3 1 can tuna ( I do add relish) 1cup veggies
M4 1 cup nonfat yogurt protien bar with low carbs
M5 5oz. chick/turk/stk/fish 2cups veggies

veggies are broccoli, asparagus, carrots I'm not big on greens, but I do try spinach form time to time
I drink water constantly,, about 12oz of diet green tea at lunch and 8 oz of skim milk with dinner

[Krissypoo]

Angie-

Welcome! And congrats on your fat loss! You should post your diet and exercises everyday, that way it will be easier to keep up with what is going on. There are so many knowledgeable ladies here, you can definitely count on getting great advice.

[cardiojunkie]

Cardio day,,,
30 mins treadmill, 3.0 incline at 3.8 Hr 132-140

Protein shake for breakfast

1/3 c oatmeal, 3 egg whites, and 1 yolk, 1/2 c cot cheese (couldn't eat chick today)

3oz. turkey, cup carrots

sweet potato,4oz lean ground beef, broccoli


trying to switch this nutrituon around, i'm bored to death with the same ole same ole,, my taste bud are dead and i'm having a hard time eating so much food, i need some help

[terracotta]

current weight 136 on 3/2/05 138 28%bf next bf due on 4/5
w/o
mon chest/back HIIT 20mins treadmill
tues cardio 45 min abs
wed legs
thur cardio 45 min abs
fri tri/bi/shoulders HIIT 20mins treadmill
sat cardio, light
Sun off

cardio every day is too much.. you are a cardio junkie.. (I can say that.. it is your name hehe)

You should limit your cardio to 3-4 sessions a week. The HIIT is great because there is an afterburn effect. That is you burn more calories following your workout.

The reason you should limit your cardio is that if you get close to your target weight it is harder to lose weight and you will have to up the cardio. But if you are already overdoing the cardio you won't be able to add more in.

How many calories are you getting in? Have you tried www.fitday.com ?

[Krissypoo]

Cardio day,,,
30 mins treadmill, 3.0 incline at 3.8 Hr 132-140

Protein shake for breakfast

1/3 c oatmeal, 3 egg whites, and 1 yolk, 1/2 c cot cheese (couldn't eat chick today)

3oz. turkey, cup carrots

sweet potato,4oz lean ground beef, broccoli

You definitely need to eat more! Try to eat 6 meals a day, 3 hours apart. You also need some healthy fats. Try supplementing fish oil. I also suggest putting your meals into a fitday.com journal, just to track your habits and making sure you eat enough.

[cardiojunkie]

Thanks for the advice so far, I'm drinking it up!!!
today, mydiet really wasn't so great, I ned to tweek it, so instead of going on about what I did wrong, I found great stuff in another Journal, WannaBeAModel, I'm going to model it. It's really good and more realsitic than what I was doing.
Workout today was legs and I kicked it up, thanks to all the other jouranl posts, give a look and tell me what you think.
Leg extentions 60lbs @3sets @ 12-15 reps
Hamstring curls sitting 80lbs @2sets 13reps 70lbs @ 1set 12reps
Leg Press 60 lbs @ 3 sets 8-12, the last set was tough
extentions, no weight,,,I need help here, did 3 sets of 15,, not sure I'm doing them right
3 sets of lunges 12lbs dumbells
calf raises on machine 100lbs x 12, 80lbs x 12, 80 lbs x 8

Cardio, HIIT tomorrow,, I'm going to lay off of it, I'm addicted,,
Thanks again

[Krissypoo]

Thanks for the advice so far, I'm drinking it up!!!
today, mydiet really wasn't so great, I ned to tweek it, so instead of going on about what I did wrong, I found great stuff in another Journal, WannaBeAModel, I'm going to model it. It's really good and more realsitic than what I was doing.

What a compliment! Now, I hope it helps you! I'll continue checking up on you. If it isn't working, maybe we can make changes.

Workout today was legs and I kicked it up, thanks to all the other jouranl posts, give a look and tell me what you think.

Don't worry about what everyone else is doing. You have to push to be better than yourself. Yes, I think you can do more. I think you can lunge with more and leg press more, but I don't know your level of fitness. What I tell myself when I am lifting is that I have to tear my muscles apart for them to grow and the only way to do that is to lift as much as I can. Just push yourself beyond what you THINK your limits are. Rip those fibers to shreds, girl!

Cardio, HIIT tomorrow,, I'm going to lay off of it, I'm addicted,,
Thanks again

Can you lay off it today...for us? Especially the day after legs.

[terracotta]

Thanks for the advice so far, I'm drinking it up!!!
today, mydiet really wasn't so great, I ned to tweek it, so instead of going on about what I did wrong, I found great stuff in another Journal, WannaBeAModel, I'm going to model it. It's really good and more realsitic than what I was doing.
Workout today was legs and I kicked it up, thanks to all the other jouranl posts, give a look and tell me what you think.
Leg extentions 60lbs @3sets @ 12-15 reps
Hamstring curls sitting 80lbs @2sets 13reps 70lbs @ 1set 12reps
Leg Press 60 lbs @ 3 sets 8-12, the last set was tough
extentions, no weight,,,I need help here, did 3 sets of 15,, not sure I'm doing them right
3 sets of lunges 12lbs dumbells
calf raises on machine 100lbs x 12, 80lbs x 12, 80 lbs x 8

Cardio, HIIT tomorrow,, I'm going to lay off of it, I'm addicted,,
Thanks again

I would recommend highly squats.. if you want to stay with these exercises switch the order around like this:

lunges 4 sets
Leg Press 4 sets
Leg extentions 2 sets
Hamstring curls 3 sets
calf raises on machine 4 sets
extentions, no weight 3 sets


What are extensions? back extensions?

[cardiojunkie]

Hi guys, I agree i do need to increase the weight, after I read what I wrote, I thought damn,, if I can get all those reps out, I should bump it up. I will definitly limit the cardio For you,,lol
I will change the order next week, thanks.
Yea Back extentions,, I heard they were good for the glutes
I'll post diet later,,, doing good so far, but it's only 1130 A.M. here,,,lol

[terracotta]

Hi guys, I agree i do need to increase the weight, after I read what I wrote, I thought damn,, if I can get all those reps out, I should bump it up. I will definitly limit the cardio For you,,lol
I will change the order next week, thanks.
Yea Back extentions,, I heard they were good for the glutes
I'll post diet later,,, doing good so far, but it's only 1130 A.M. here,,,lol

the lunges will be great for your glutes after you up the weight.

[cardiojunkie]

Hi guys, I'm gonna wait a bit on this journal thing, I'm not sure how to get this stuff right, ad I'm a bit dicouraged right now. I'm gonna read a few journals and stick hard to a diet and do some basic weights with heavy weights, and HIIT on the off days. Thanks for your support, I'll be reading other journals frm time to time. and when I can get my plan down, I''ll restart mine