My Journal

Outdoor Girl · 10-17-2007, 04:49 PM

Introduction
I'm a 39 year old female, 5'6" and around 145 pounds (don't know bodyfat % but it's probably about 25%). I have been involved in many sports and in weight lifting on and off throughout my life. I got pretty serious about fitness two and a half years ago, although I had to take one break for several months for medical reasons. Then, I didn't work out much over this past summer - just as I had gotten a gym membership and was getting more serious about lifting.

Taking the summer off, my body shape changed. I could fit into the same clothes but they fit differently. It also wasn't pretty, I got a bit flabby. I got very frustrated about seven weeks ago and have been working out on a consistent routine since.

Working Out
I do each bodypart 1x per week, core 2x. I do cardio 4-5x per week.

Nutrition
Over the last month my averages are roughly 1800-2000 calories per day, 35% protein, 40% carbs, 25% fat. I eat pretty clean and don't often cheat.

Goals
While I haven't had my bodyfat tested recently, I want it to go down. Doing this while not sabotaging my muscle, strength, or health is my primary goal. I am going by mirror and measurements. I think I have about 15-20 pounds of bodyfat to lose, but again, I'll be going based on the mirror. I'll know it when I get there.

Also, I want to improve my shape with the weight training. I hit the weights hard and am almost always sore from every workout.

Results so Far
It's always hard to know if the calories are right, but my energy seems pretty good, and if I need to I eat a little more in a day.

Seems over the past seven weeks I have been rebuilding muscle. I went from flabby to really rock hard muscles underneath the flab.

The scale hasn't changed, some measurements have changed slightly. I am hoping now that my body will start letting go of the bodyfat. I welcome any and all input on optimizing my routine for bodyfat loss, but the key is that I need to still do the heavy weights. If it means fat loss will go more slowly, so be it.

Today I noticed my jeans fit a little better, and that made me feel really good. I love feeling my muscles and while I used to despise working out certain body parts, I love it all now because I want results!

I record my food in Fitday and keep a workout journal with notes, exercises and top weights, measurements and weight, rants, etc. in it.

Right now with my work schedule I have to get up scary early in the morning to work out and often have to work out after work, too (to get cardio in or whatever) but that should change soon so hopefully I can get weights and cardio in at the same time.

twinnett · 10-17-2007, 07:36 PM

I too have to wake up scary early! It's so hard! Sounds like you're doing great!!

Outdoor Girl · 10-19-2007, 03:04 PM

Thanks for visiting, Twinnett! I got into the habit after two weeks and only let myself sleep in once a week, otherwise I'm worried I'll mess up my schedule.

Besides, I go to the gym every day now, so there's a reason to get up - even on weekends and days off.

Thursday
Chest: Bench (bb) press, pec deck, flat flys, cables.

Friday
Back: Bent over BB rows, t-bar rows (1-armed), lat pulldowns, 1-arm low rows, cable rows, deadlifts. Also have cardio to do but have been busy with other things so far.

(Please feel free to comment if you think a bodypart is being overlooked! I am constantly tweaking my routine.)

I was elated this morning to weigh in and see I dropped weight! Made me wonder what is working and how to keep it up. My measurements have been changing slowly and I can feel the difference.

There's something going around and I'm curious what people do about working out if they get sick? Just curious.

Have a great weekend!

Outdoor Girl · 10-19-2007, 05:32 PM

Just a follow up: Went for a run this afternoon after posting and could feel the chest and back workout! Really got my lats good.

Love it!

twinnett · 10-19-2007, 06:11 PM

Do you have any rest days? You really should take at least one day of complete rest a week...have you thought about doing any other kinds of splits? Upper/lower, full body,etc?

Outdoor Girl · 10-20-2007, 06:59 AM

Great points, Tara. I was just reading in Oxygen about overtraining and that days off are as important as training days. I'm only about seven weeks into it so I think I have some flexibility right now, but I definitely need to make some plans for the coming weeks. Hard to take time off because I live for my gym time.

Even on an "off" day I'll do core and/or go for a short run.

So far I feel good, though, and have been monitoring my resting heart rate which has actually gone down.

Outdoor Girl · 10-20-2007, 10:45 AM

Saturday
Had to do a ton of grocery shopping because I was out of everything! I can get lazy when it comes to food and I know that is the most critical part of the routine. I tried to be good about getting lots of fruits and veggies and now have a full fruit bowl and veggie drawer in the fridge.

Have been thinking about the need for rest. I'm less worried about the effects of taking days off than I am at getting lazy in a routine of not working out. I get up really early in the morning and only let myself sleep in one day a week so it's habit to keep getting up. If I took time off it'd have to be weekends, otherwise I wouldn't know what to do at 4:30am!

Today I did shoulders. It kind of sucked, the gym was packed and a few people were chatting. I try to stay really focused on working out, stretching in between sets, etc. so socializing isn't easy for me to do at the gym.

Press on smith, reverse grip press on smith, side raises, front raises, reverse flys, reverse pec deck, a cable thingie where I pull it up to my chin. I also did 20 minutes of mellow cardio on the elliptical.

I did a photo for my avatar. I'm about 25% bodyfat so it's not pretty, but hopefully it will keep me motivated and I can update the picture with the new and improved me.

Outdoor Girl · 10-21-2007, 05:09 AM

Sunday
The weather forecast is great so I decided to take the day off from working out - not usual for me but something I need to start doing more. At rare times I am feeling less enthusastic about working out and I can actually feel that my body is tired sometimes. There is a thread going on about rest days that I think is a great discussion.

So, no gym today and no cardio! I will get caught up on chores and try to enjoy the weather.

Outdoor Girl · 10-21-2007, 01:39 PM

Well, my day off. Made me realize how much my life revolves around the gym. It's easy to obsess with working out because I don't have much of a social life and it sure can consume time to be doing the weights and cardio just about every day.

I'm starting to see some results and it's hard not to get scared that they could stop. I wanted to do low-high weekends. In other words, one weekend do lower calories than normal, then the next go a bit higher. Not a ton, but just enough to keep my body guessing. This was a high weekend and I opted for pizza on Friday evening, a breadroll today. (Bascially, one cheat meal both of those days.) I didn't keep track of calories but otherwise ate pretty well, didn't even finish the breadroll. But I kept second guessing myself - is this the wrong thing to do? I need to get over my fear of food and remember that consistency is the critical element. One bad meal or even a bad day won't break it.

My relationship with food has been long and emotional.

In any case, it's hard to believe the way I used to eat. Right now I feel ill from the breadroll. I find that most anytime I deviate from my regular diet it leaves me feeling a bit icky. Maybe that's a good thing.

Outdoor Girl · 10-22-2007, 05:04 PM

Monday
Not a great day all around. Did arms this morning, but didn't really get a good pump on my biceps, felt like I was on triceps but they feel fine now which isn't a sign of a good workout for me - they should be tired and slightly sore already. Was rushed to get to work on time and had an "incident" which caused me to wrench my neck and upper back, which now feels pinched and sore. If I don't take good care of it I'll end up with a stiff neck which can prevent me from lifting at all.

Then I ended up having lunch out for work, not good because I had brought my traditional fare and ended up with something a little less healthy. I had a few cheat meals over the weekend so the timing was pretty bad. Due to the timing of lunch I missed one of my other meals. I think overall my calories were low for the day and my macros are probably screwed.

Anyway, tomorrow is another day.

twinnett · 10-22-2007, 05:08 PM

Don't worry about one day of macros being off...it won't matter at all in the long run!!

Take care of that neck!!! Sounds like a couple rest days might be in order!

Outdoor Girl · 10-23-2007, 04:21 PM

Tuesday
LEG DAY. I started leg day out rather unenthusiastic, got the weird looks from people as I put 45# plates on the bar for squats (new gym). Decided I was sick of my usual routine and mixed it up a bit, doing walking lunges (which I don't usually do). Did them until I couldn't walk and then did some of my other exercises. When I left the folks at the counter asked if I was okay, I said "Yes, sure am, it's leg day." I can feel it already which is a good sign.

Did better with the food again, finally. Was truly wiped out from the workout this morning for most of the day and was glad to be able to sit in an office chair and recover.

Outdoor Girl · 10-24-2007, 04:50 PM

Wednesday
Just got home from work and I am exhausted. Did shoulders and some light cardio this morning. Can really feel the leg workout from yesterday, which is awesome! Ate well again today so I feel good about my diet too.

That's about all the energy I have to type.

Outdoor Girl · 10-25-2007, 06:45 PM

Thursday
I was a zombie today, completely exhausted. I am not getting enough sleep at night, my schedule is pretty rough. For those of you who get up early in the morning (4am-5am) what time do you find you have to go to bed at night to feel rested?

I did core at the gym this morning and that was about all I could do. (But I did work out pretty hard, so it was a good workout.) My legs are super sore from the other day, although I can't feel any soreness in my shoulders from yesterday.

Got my bodyfat measured today, not as bad as I thought but not great, either. Posted in the chat forum about the measurements being really odd.

Off to sleep, I think, been a long day.

twinnett · 10-25-2007, 07:08 PM

I get up around 4:15 most days and try to get in bed around 9 or 9:30...

Outdoor Girl · 10-26-2007, 08:46 AM

Thanks, Tara! I will try to be better about the old sleep patterns.

Friday
Did chest and 30 minutes of cardio. Felt better because I got 8 hours of sleep last night.

REST
I have been frustrated with apparent lack of progress. For seven weeks I have worked very hard doing weights and cardio, eating very well, and yes - I did just start back up so I know I was regaining some muscle. But my measurements just don't make sense! They are going down but not much.

At the same time I got into this routine I had to get up anywhere from 4-5am to get to the gym, and there are many days at work when I am really exhausted. Did some research last night after my bodyfat measurements showed some really weird fat distribution and realized that sleep deprivation affects horomones and actually is counterproductive for bodyfat loss - it makes your body try to conserve fat.

I am learning more and more that rest is as important a component as the working out itself, from days off to sleep, without which the body cannot fully recover and be ready for the next workout.

Okay, maybe obvious to everyone else, but I had gotten into the habit of working out every day thinking I was pushing myself hard and would make progress. I'll incorporate some proper rest into my routine and see what happens....

rayteresa4 · 10-26-2007, 03:44 PM

I get up at 3:30 with my husband and am at the gym by 4 to 4:15...we go to bed at 8...8:30 at the very latest...need our rest forthe muscles to repair...always keep that in mind. You may also want to get some liquid calcium/magnesium...this will help relax the muscles and give you added calcium when you start to get really bad DOMS.

Take care of you, you are doing great...have a great weekend.

Outdoor Girl · 10-27-2007, 10:38 AM

Wow, I thought getting up around 4am was hard! Thanks for the post, raytheresa4, this is adding to my conclusions that more rest is definitely necessary.

Saturday
Am now tracking my sleep in the old workout journal too, just to get an idea of where I'm really at. Made an effort to get 8 hours two nights ago, and got 10 hours last night with hopes it would catch me up from the state I was in the end of last week. But I think that was too much, I've had a headache all day and my lower back is really sore.

But on the flip side, the numbers on the scale are already going down a bit, as are the measurements. I can tell that lack of sleep has been an issue for me and that as a part of my routine I need to plan for 7-8 hours a night - even if that means going to bed at 8pm!

Today was back day - although barbell rows and RDLs were hard due to my lower back being so sore. My chest is sore from yesterday.

Have a good weekend!

Outdoor Girl · 10-28-2007, 09:15 AM

Sunday
After three nights of adequate sleep I am noticing changes and am thrilled! Measurements are better, clothes fit better, it's been encouraging. All of that work I've been doing and sleep deprivation was keeping me from realizing the full benefit...

Today was arm day and I worked my tris and bis to oblivion.

I used to wear baggy cotton tees and sweat pants to the gym but now I'm wearing fitted tops and warm up pants. I don't look muscular yet but my arms don't look fat so I feel okay in these clothes, plus seeing myself in the mirrors is helping with my motivation.

Did I mention that when my bodyfat was done last week that my lean body mass was the highest ever recorded? Very exciting!!!

Now to put my adequate sleep routine into practice for the work week. Means I will be going to bed scary early, oh well!

twinnett · 10-28-2007, 09:31 AM

Good stuff!!! You'll grow to love the early bed time!!

rayteresa4 · 10-29-2007, 07:48 AM

So glad you are getting the rest you need. It is so very important...I unfortunately did not last night so I am starting my week off tired...am going to try and get home early this afternoon to get a nap in before hitting the gym...we shall see... take care, and keep on pluggin' away. You are doing great!

irish0418 · 10-29-2007, 09:39 AM

looking great in here! keep it up and get your rest!

Outdoor Girl · 10-29-2007, 05:15 PM

Hi, Tara! Yes, it's an hour or so before bedtime but I've been ready for hours...ugh!

Hard doing weights and cardio in the same morning.

Hi again, rayteresa4! I certainly appreciate the advice and encouragement! Sorry to hear you're starting the week off tired, but you might be able to swing that around by an early bedtime tonight. (That's my plan, anyway.

)

Hi, irish0418! Thanks for stopping by my journal and for the encouragement! The rest is definitely helping so I will definitely keep at it.

Monday
What a day! Back at work after a much too short weekend. Got up at 4:15am, ate, went to the gym to do core and cardio. Worked a full day, felt hungry and tired by the end of it - I try to start off the week at just under 2,000 calories a day and then bump it up but my metabolism must be improving, it's getting harder to get through a day on less than 2,000 calories.

I got 8 hours of sleep each night since Thursday night and it is making a difference! I feel better, too.

Well, gotta go make my meals for work over the next few days and then get my rest. Later!

twinnett · 10-29-2007, 05:24 PM

Are you getting enough veggies? I find a big salad at lunch helps to fill me up!

Outdoor Girl · 10-30-2007, 04:47 PM

Ugh, never get enough veggies. I like eating them, but it's so hard to keep a fresh stock of them around. Great reminder, though!

Tuesday
It is leg day and although I had great energy for my workout, doing legs wiped me out and I've been exhausted ever since. Did 1-leg press, walking lunges, standing calf raises, curls and extensions.

Question: Does anyone else walk funny for a while after doing legs? The past two weeks I've hobbled out of the gym and both times have been asked if I was okay.

Have been getting adequate rest at night and am trying to stick with good eating, although today it was difficult and I had to up my calories a bit to make it through the day. (By a couple hundred.)

I may have to switch leg day to the weekend, I just get so tired doing them before work and it makes the work day very loooong.

Anyway, I'm sore already - I need to do some stretching and get to bed early.

rayteresa4 · 10-31-2007, 07:57 AM

Quote:

Originally Posted by Outdoor Girl

Ugh, never get enough veggies. I like eating them, but it's so hard to keep a fresh stock of them around. Great reminder, though!

Tuesday
It is leg day and although I had great energy for my workout, doing legs wiped me out and I've been exhausted ever since. Did 1-leg press, walking lunges, standing calf raises, curls and extensions.

Question: Does anyone else walk funny for a while after doing legs? The past two weeks I've hobbled out of the gym and both times have been asked if I was okay.

Have been getting adequate rest at night and am trying to stick with good eating, although today it was difficult and I had to up my calories a bit to make it through the day. (By a couple hundred.)

I may have to switch leg day to the weekend, I just get so tired doing them before work and it makes the work day very loooong.

Anyway, I'm sore already - I need to do some stretching and get to bed early.

Sounds to me like you did the job you are trying to do with legs...have you changed your leg routine in the last couple of weeks? That often times does it for me. Every time I start a new routine - especially legs, I have a hard time for a couple of weeks (adjustment time). Watch yourself, and NO INJURIES! It is hard enough without further insult to the DOMS if you will by creating another injury. Do you warm-up, and then stretch, and then go all out? I have noticed that as I get older, I need to do that...never used to have to, but I do now...makes it a little easier.

Great job on your workouts, and the food will come...takes time, patience, and learning.

Outdoor Girl · 11-01-2007, 05:40 PM

Thanks, rayteresa4! I change my workouts a little each time, doing different exercises and/or the order in which I do them. I added walking lunges and they just wipe me out. However, at the same time I think I was fighting a cold or something. Great advice on warming up and stretching, sometimes I am not so dilligent and it's a good reminder.

Leg day was Tuesday, then I felt really awful most of the day Wednesday from what I suspect was my body fighting off a cold or something. I did 30 minutes of cardio but my heart wasn't in it, barely made it through the day and went to bed at 8pm. Got up today (Thursday) at around 6am, feeling much better, took the morning off from working out altogether. Will be back at it, refreshed, tomorrow!

twinnett · 11-01-2007, 05:43 PM

No point in working out when you're sick!!! Hope you feel better!

Outdoor Girl · 11-02-2007, 05:59 AM

So true, Tara! I wonder if I'm sick or just need a break. I've been going pretty strong for eight weeks now. Was back at it again today and just don't feel 100%.

Friday
Mixed feelings today. Got on the scale this morning and over eight weeks have lost two pounds. Two measly pounds? Yes, I know I've added muscle. Yes, my measurements have gone down. Yes, I think there's a difference in how I look. But still, no way am I putting 1-2 pounds of muscle on a week, and the scale just isn't budging. HELP!!

It's been a full week since I started getting adequate rest, and I do feel that's made a difference. The only other thing I can think of is that my calories are just two low and my metabolism is fighting losing the fat. I am in about a 1,000kcal/day deficit (my daily intake averages 2,000kcal/day). I may bring that to 500kcal/day deficit - I'd rather eat more and lose a pound a week than not lose anything! Plus I feel a bit sluggish. I believe I have raised my daily caloric needs over the past eight weeks, both from my workouts and also from adding muscle. Perhaps the old diet plan needs to be modified...

Did a pathetic chest workout today, my energy was a bit low. Then 30 minutes of cardio, also fairly pathetic.

There are so many variables with healthy weight loss, and I feel a bit frustrated. This is something I want VERY bad and I'm making a huge effort to do the work, and do it right, but something isn't working. How do you figure out what is wrong and finally start making some progress?

Outdoor Girl · 11-03-2007, 11:25 AM

Saturday
Weighed in at 1lb less today, but my weight will vary so I don't know if it's "real" or not. If I weight that for the next week or so I might get excited about it.

Either I'm getting used to the look of weighing a little less or I'm putting a little back on around the midsection, because I feel a bit plump around the waistline the past few days. Sigh.

Today was back day, and it was pretty awful too. Finished up with 30 minute of cardio. Trying to get a few more calories in than normal to see if that helps with energy, enthusiasm, and weight loss.