Shaping Up Slowly But Surely

ShapingUp · 07-27-2005, 08:13 PM

Hi Everyone! I joined the gym a year and a bit ago when I realized that I was 48 ½ years old. They have a step aerobic class and a full body work out class 3 days a week. I am completely hooked on both and rarely miss one.

I’m 5’ 2”. Last April I weighed 130 with 29.5% BF. My measurements were: chest 35, waist 32 ¼, hips 37 ½, arm 11 ½, thigh 20, calf 12 ½. My resting blood pressure was 130/92 and resting heart rate was 75.

Now I weigh118 and I’m happy with my arms and legs, but I’ve just recently decided to get serious. I think I have another 10 pounds or so to go to get rid of the flab on my face and back and my big pot belly.

I have cleaned my diet up quite a bit over the last few months but I’m still not quite at Clean yet. I joined Fitday 2 days ago and have been tracking my intake. It’s very helpful. I’m aiming for 40/40/20 and it’s really useful to see at a glance what needs to be increased – usually protein.

Last week I started going at 5:30 am to do cardio for ½ hour Mon – Fri. That’s working out well and now I’ve started journaling. I know that will be really helpful just to clarify what is or isn’t working.

So here’s my latest dilemma: In order to get serious (not competing, just really getting in shape) I think it’s time to start working out different body parts on different days just like most people here do. That means I’ll have to drop the pump class so I can rest some muscles in between. I thought I’d keep the 2 classes on Saturday, rest Sunday and then alternate muscles during the week. However, the first day I tried it on my own I had a plan, but other people were using the machines at the times I needed them, so I just used the ones that were available. The next night was my regular class night and that meant I had to work out myself until the class was over and then do the step class. Well, I couldn’t do it! I went and did the pump class which meant the legs I’d worked the night before got it again. So I know that won’t work. I need a more flexible plan and the courage/motivation to work out by myself.

Anyway, I’m glad to be here. I’ve enjoyed reading your journals and I’ve learned a ton of useful things that I can incorporate into my own life. Thanks!

Holly~C · 07-27-2005, 09:53 PM

Well hey, It seems to me that you seem very dedicated and know where you want to with it, maybe if you detail your goals a bit more to what EXACTLY you want to achieve and write it down in here or somwhere it will really help. As for the fat loss I would incorperate HIIT into your cardio sessions, 1 to 2x/week, I am finding that it is much more managable in my busy life and I am seeing results. I always look forward to it!!

ShapingUp · 07-28-2005, 07:48 PM

Hi Holly – thanks for taking the time! I haven’t really figured out my goals. I want my flab to go away, but I’m not sure what is realistic in inches or pounds. I have a couple of pairs of hip huggers that look great except they push all the excess up and over the top. Okay my first goal is to pull those pants on and see nothing hanging over. I can zip them up now no problem, it just doesn’t look very nice!

I’m not really sure what HIIT is. I read one person’s routine and it seems like he jumped back and forth between different cardio machines at different speeds and levels. To keep the body confused I’m guessing. Thanks for the advice – I’ll check into it. Actually, can you tell me what you do?

I decided today that I’m going to quit both classes for six weeks. That will eliminate the problem of trying to work individual muscles around the pump classes. And if I get homesick for the classes I can just count down till six weeks is up. I’ll stick with the morning cardio and in the evenings I’ll work out according to my program. Now I need to come up with a program. What I wanted to do last time was 4 leg exercises and do 12 reps on each machine, then 10, 8, and 6. I did the first round, then a girl was sitting on the first machine reading a magazine, so I worked on abs for a while, went back and found she had moved on to the next machine I needed, but someone else was on the first one. Blew my plan out of the water on day one!

Eeek! I am planning to post my nutrition according to Fitday and I just finished entering it. I ate pretty clean all day except there was an ice cream cake for a birthday party at work and then 2 glasses of Gin and Diet 7 up after my workout.  The result is

16/36/27/21 instead of 40/40/20/0

Booze is one thing I’m not willing to give up just yet. Another thing that I’m going to try is Whey Protein. It sounds scary, but it looks like just about everyone uses it, and now I know someone else who uses it and she loves it. So, I’m going to buy some on the weekend and try to have a shake after workouts.

KiwiNovice · 07-29-2005, 02:33 PM

Hi there

Way to go on adopting a healthier lifestyle and congrats on the weightloss

.

I was just wondering apart from your pump classes were you doing weight training before or are you new to weight training??

Will check in later to see your response

.

ShapingUp · 07-29-2005, 03:46 PM

Hi Kiwi and thanks! I guess I am new to weight training. I’ve been thinking about the difference. The pump class is an hour long. We do a warm up, spend 5 minutes each on quads, chest, back, triceps, biceps, legs (lunges and squats) shoulders, abs in that order, then a cool down stretching session. All of our work is done with barbells.

I thought I’d like to do the class on Saturday, rest on Friday & Sunday and work out different muscles Mon – Fri. Maybe I can work into that, but right now I have to quit the classes cold turkey.

My plan for tomorrow is to work legs on the machines. I’ll find 4 or 5 machines and do 12 reps on each one 3 times. Are you supposed to sit there and do nothing for 1 minute and then do another set? I’m having a hard time with that. I’d rather move on to the next machine and the next till I’m done round one, then start over.

Does that sound about right for a start? Now I’m off to surf around and see what I should do next.

KiwiNovice · 07-30-2005, 02:23 AM

Quote:

Originally Posted by ShapingUp

Hi Kiwi and thanks! I guess I am new to weight training. I’ve been thinking about the difference. The pump class is an hour long. We do a warm up, spend 5 minutes each on quads, chest, back, triceps, biceps, legs (lunges and squats) shoulders, abs in that order, then a cool down stretching session. All of our work is done with barbells.

I thought I’d like to do the class on Saturday, rest on Friday & Sunday and work out different muscles Mon – Fri. Maybe I can work into that, but right now I have to quit the classes cold turkey.

My plan for tomorrow is to work legs on the machines. I’ll find 4 or 5 machines and do 12 reps on each one 3 times. Are you supposed to sit there and do nothing for 1 minute and then do another set? I’m having a hard time with that. I’d rather move on to the next machine and the next till I’m done round one, then start over.

Does that sound about right for a start? Now I’m off to surf around and see what I should do next.

Like you I did lots of aerobics before I moved onto weight training. As I was relatively new to weights I started off with a 2 day training split that worked the whole body and built up my endurance and strength. It went like this:

Monday = Legs, Back, Shoulders
Tuesday = Chest, Biceps, Triceps
Wednesday = No weights
Thursday = Legs, Back, Shoulders
Friday = Chest, Biceps, Triceps
Saturday = No weights
Sunday = No weights

The Workout Program was as follows:

Legs, Back, Shoulders

Leg Press - 5 sets of 15
Single Leg Press - 4 sets of 10, continuous
Leg Extensions - 4 sets of 15
Leg Curls - 4 sets of 12
Dead Row - 3 sets of 10
Lat Pulldown - 4 sets of 12
Cable Row - 3 sets of 15
Shoulder Press - 4 sets of 10
Lat Raise - 3 sets of 12

Chest, Biceps, Triceps

Chest Press (Upright) - 5 sets of 15
Dumbbell Bench Press - 4 sets of 12
Press Ups - 3/4 sets of 8
Pec Deck - 3 sets of 10
Preacher Curls - 4 sets of 10
Alternate Dumbbell Curls - 3 sets of 12
Tricep Pushdown - 4 sets of 15
Skull Crusher - 4 sets of 10
Bench Dips - 4 sets of 8

If you decide to use something similar to this just work it around the days you want to work out. There is no reason why you couldnt do a few step classes or cardio during the week too but I'd leave out the pump classes for now so you dont overtrain any muscles. I used to rest no longer then 40 secs to 60 secs between sets. If your finding that you want to keep going then I suggest you increase your weights so it taxes the muscle and you need a break. For an explanation on any of the above exercises go to the following link and follow the instructions ..................http://www.bodybuilding.com/fun/exercises.htm.

I hope this helps even if only to give you some ideas

.

Cheers

ShapingUp · 07-30-2005, 04:48 AM

Wow! Yes, that helps immensely! Thank you!

I'm still doing cardio in the a.m. Mon. - Fri. That's been 2 weeks now and I can see a difference. I'll get weighed this morning and hopefully have another assessment this week.

ShapingUp · 07-30-2005, 07:53 AM

Well, I weigh 118 1/2. Right now I'm trying to get down to 115. I was 117 a couple of weeks ago. Oh well.

This morning I skipped both classes and worked on my legs and abs. I usually stay upstairs in the ladies section but I got brave and worked out on the floor with all the big people. Everyone stares at you! I try not to look at anyone, but if I do catch someone's eye I'm afraid to smile in case they think I'm trying to pick them up. Ha ha ha. I'll get over it.

Just like that unfounded concern about sitting still for 60 seconds. Piece of cake. Everyone does it. Who cares!

I'm sure I did something wrong on the Leg Press. I did 255 kg, 3 sets of 15 and I could have gone higher but it just didn't feel right. The guy beside me did 135 kg, so I don't know. I'll ask a staff member to show me next time. I did a lot of different exercises but not enough reps on some. Now I have something to strive for next time though.

I finished up and left before the step class started so I wouldn't be tempted to join in. Now I have time left over for housework. Hmmmm.

Holly~C · 07-30-2005, 08:25 AM

http://www.bodybuilding.com/fun/dickinson4.htm
http://www.teenbodybuilding.com/justin6.htm

Here are some great articles about HIIT and the beep test, hope they help, if not just ask more...hahaa

teechur20 · 07-30-2005, 10:48 AM

Hi and welcome! Our stats are very similar...I'm also 5'2" but I weigh 138 and working on getting to 120 pounds. I've lost ten pounds over the last 5 weeks and it's all been due to finding this website, starting my own journal (Kim's Jumpin' Off Journal) eating clean, and lifting heavy. Like you I was very into aerobic exercise--specifically running and would run 5-6 days without fail and then lift after running, but lighter weights and higher reps to 'tone'--which I know now is total crap. Over the last five weeks I have started lifting heavier (and have found myself lifting amounts I never thought possible) and scaled back running to 3-4 days a week alternating between HIIT, hill sprints, and mountain biking. I don't go as long, but the 30-40 minutes I go are intense. Recently I changed from always running first and then lifting to lifting first and then doing my cardio. That was ten year habit to break! The one thing I've learned is to be willing to change how I always did things...letting go and trying new things has been a major key to how well I'm doing. Sheeesh...didn't mean to turn this into a book. Feel free to check out my journal...I have documented all my workouts and my daily meals and totals. I too am doing a 40/40/20 ratio. Again, welcome! Kim

lorabeann · 07-30-2005, 01:21 PM

hi! teechur's pretty awesome. and my stats are like hers... except im trying to get to like 125, but hey, it all depends on the body fat for me. way to go on making a change and hittin the weights. they help a ton! and you will burn way more calories and way more fat. i'll be checkin up on you!!!

-laura

ShapingUp · 07-31-2005, 06:46 PM

What a nice surprise to see a bunch of new entries!

Thanks Holly for the links. I will have to see about doing HIITS. Cardio is my least favourite thing to do. Never heard of the beep test. I’ll read those articles tonight.

Teechur20 – thanks for the warm welcome. I think there are a lot of people in here the same height as us. 10 pounds in 5 weeks!!! Awesome! I have read that it’s detrimental to your muscles to do cardio just before working out. That’s why I’ve dropped my Thursday night routine of step class then pump class. I’m doing cardio in the morning and lifting in the evenings. That’s my new plan. I will definitely go and check out your journal.

Lorabeann – I just have to tell you – my name is Laura too. Hee hee. Thanks for stopping in, and for the encouragement. I love this forum!

I know I have to clean up my diet a lot more. I’ve already changed a lot, and DH who does all the cooking is very supportive and is getting to know what clean foods are. Today I made my second whey protein shake. This time with yogurt and DH really likes them too.

I found Chris Zaino’s 6 day split program and that’s what I’m going to do now. He does cardio first thing in the am on an empty stomach. He works out different muscles on different days, and alternates abs and calves every other day. Sounds good to me.

ShapingUp · 08-01-2005, 06:17 PM

Here's me. Obviously I need to work on Everything, but this will be a good reference point. This is the first bikini I've had since I was in my 20s, but I only wear it in the house or the back yard.

ShapingUp · 08-01-2005, 07:12 PM

This is day 8 counting calories etc. Very dissapointing. I'm aiming for under 1700, 40P/40C/20F and what happened today was 1970 - 19P/34C/36F/12A and this was actually a good day! We went out boating with friends and I thought I did very well. But since I wrote down the stats for the last 8 days I see the lowest calorie intake was 1607, when I figured out my cutting allowance was 1270. The average is 2088.

I'm going to go back and use the calendar in fitday and see what would the results would have been without the booze. Then I'm going to think hard about how serious I am.

I always have to be eating whether I'm hungry or not. Somebody Stop Me!!!

Here is what I did today (Holiday Monday):

9:30 - 15 min. treadmill 164 calories & 15 min. stairmaster 116 calories
10:30 - oatmeal (prepackaged, full of sugar (sorry) but it's still a step up), flax seeds, plum and vitamins
1:00 - lettuce, cottage cheese and chicken
3:00 - trail mix and ju jubes
5:00 - birchermeusli
6:00 - workout at home with dumbbells on biceps and triceps
8:00 - salad, chicken, cheese and one gin & diet 7up

I know I should have resisted the candy and booze. I'm working on it!

ShapingUp · 08-02-2005, 05:36 PM

Well, I did much better today.

5:30 am - 30 min Crosstrainer = 271 cal

7:00 - oatmeal, flaxseed, orange

10:00 - yogurt, baby carrots

1:30 - salad greens, egg, cottage cheese

4:00 - birchermeusli (yogurt, cream, oats, raisins)

4:45 - worked out hams & abs

7:00 - steak, salad, cheese

Any time now - Protein shake with strawberries

Nutrition: 29/48/23 Yay, no booze Boo, only 2 glasses of water

Workout:

Hamstring curls 90x6, 75x8, 75x12
Deadlifts off platform 20x12, 20x12, 25 x12
Stiff-legged Deadlifts 25 x 12, 25 x 8, 25 x 10
Couldn't find a one-legged hamstring curl machine so did the glute machine instead 50 x 12, 60 x 12, 70 x12

Crunches on Ball 50
Lower Ab lifts 15
Leg Pullins 3 x 15
Incline bench situps 3 x 15
15 on each side with a 10 kg weight on a kind of incline bench

This is my 3rd week of doing cardio in the morning, and first week of different body parts on different days. I know I work a lot harder in a group setting, but I think it's going okay. I think I'm seeing something happening to my waistline.

freakeefranky · 08-02-2005, 05:49 PM

your upper body is pretty damn lean!!! good work,keep it up. congrats on getting to wear a bikini again (eventhough it's in the backyard for now)- maybe u'll venture out in the future??

ShapingUp · 08-03-2005, 08:37 PM

I did good on nutrition today 1512 calories and 34/41/25 - getting closer every day. My workout could have been better, but I was in a hurry. No alcohol again and only 2 glasses of water again! I've been too busy at work to take a drink - better make a change there! I can see a difference in my mid section. Something's happening.

teechur20 · 08-03-2005, 09:00 PM

Ok, I see you've gone from 130 to 118--way to go! That gives me hope that I can get there too. You're doing great with the meals and ratios. I'm getting better and better at it as well. It's so funny though when I end up under my target (1650) I think 'crap, I didn't eat enough'. What a change for me. Do you have photos posted somewhere? I'd like to see what 5'2" and 118 looks like.
Kim

KiwiNovice · 08-04-2005, 01:56 AM

Hi there

Your in pretty good shape. If I was you I'd just focus on building a bit of muscle and tightening up. I dont think you need to lose any weight though

.

ShapingUp · 08-04-2005, 04:44 AM

Thanks Kiwi! I still have a lot of fat around the middle. I asked for a body fat assessment at the gym 2 weeks ago and they still haven't got back to me. I know it will go away eventually with cardio and lifting. Tonight I'm working on my back and then doing a step class.

Hi Teechur - I know your ratios are in line - I've been watching. <grin> Post #13 has a photo of me, but remember I'm 50 years old now, probably not what you have in mind for yourself. It's sooooo embarrassing. I hate getting old.

teechur20 · 08-04-2005, 07:26 AM

Hey--if that's what I have to look forward to at 50--I'll take it! :-) You look great! I'm 35 so I'm hoping the changes I am making now will carry me well into my 80s! I agree, getting older sucks. I have 13 year old students that have parents younger than me. Ouch.

ShapingUp · 08-05-2005, 05:16 AM

Thanks for the compliment Teech!

Yesterday I ate 1460 calories at 29/54/18. Carbs is still winning the battle over Protein, even with Whey, but I'm still ironing out my diet. I was shocked to learn that 30 cherries has 147 calories, 2 proteins, 2 fats and 34 carbs!!!! What a crime!

This is a "girls' cottage weekend" so I'm afraid I won't be living my (new) normal life for a couple of days. I really don't even want to go. I'll try to swim as much as I can and maybe go for a walk but that will be all the exercise I get in. And let's not even think about the food. Grrrrr.

I was down 2 pounds this morning. I'll weigh myself again next Saturday and hopefully by then I'll have repaired the damage caused over the weekend.

ShapingUp · 08-06-2005, 06:12 AM

Does anyone know of a formula to figure out BF? I think I read it somewhere on here, but can't find it now. The gym still hasn't called to make an appointment for me. I think someone fogot. Grrrr.

Yesterday I had 2 drinks (first time all week) and ended up with 1382 calories at 32/20/26/22.

I did a quick shoulder routine in the afternoon. I haven't missed a morning of cardio yet, but I don't really burn that many calories. I'll have to bump it up.

ShapingUp · 08-19-2005, 07:19 PM

Hi Ladies,

Would you please help me clean up my diet? I finally got my body fat tested yesterday and it's ridiculous. I'm 11 pounds lighter than the last time and in much better shape, but it has gone from 29% to 31%! First time was with a machine, yesterday it was with calipers. I don't really believe it, but it still threw me for a loop. I worked really hard on cardio today and burned off 264 calories in the am and 339 in the pm. Then I did shoulders and calves in the pm.

I know other people burn a lot more calories but I think it's because they weigh more. I sweat buckets, so I think I'm working hard enough.

I go to the gym at 5:30 when they open and do cardio for 30 minutes on an empty stomach. I was eating prepackaged flavoured oatmeal with flaxseed for breakfast when I got home. Now I know the carbs just aren't worth it and I'm willing to change that.

I go to work at 7:30, go home for lunch and leave work at 4:00. 10:00 is yogurt or fruit or rice cakes; lunch is usually salad with hardboiled egg and chicken; afternoon snack (I usually skip); get home and stuff in something with carbs before going to the gym; protein shake after the workout and then dinner of meat or fish and salad.

Then the trouble starts! I'm never quite finished eating. A little bit of ice cream won't hurt . . . you know.

Today was the best ever nutrition-wise with 1389 calories made of 37% protein, 42% carbs and 21% fat. But, I'm having a hard time figuring out snacks to eat discreetly at my desk and when I come home from the gym at 7 or 8 at night I'm not hungry. I have been searching through the recipes for different breakfast ideas and have egg whites thawing out.

The last 3 weekends have been a disaster with camping, cottaging and sitting around drinking, and I've put on 3 pounds. This weekend is an out of town wedding. I have learned to like brown rice, I just don't know when to eat it. It would seem normal to have at dinner, but now I've read not to eat carbs in the evening.

I have read a lot of advice on this website, but I could really use some help in figuring out a plan that fits my lifestyle.

Thanks a lot!

terracotta · 08-20-2005, 11:56 AM

Hi Shaping up! Don't worry about the body fat ok... I got a 3 site caliper test done a few months ago and it measured me at 31% bf.. I have extra fat around the middle and hips that threw it off.. there is NO way I am that high. I've decided that since I am happy with how I look in the mirror in terms of bf, I just don't care anymore. All I want is more muscle! I'll send you a PM.

ShapingUp · 08-21-2005, 03:33 PM

Thanks Terracotta, You're right. I can see the bodyfat that has to go. It doesn't matter what number it is!

Don't forget to send me a PM (no clue haha).

I'll have to do some more research and try to find a suitable meal plan for losing weight. I tried eggwhites yesterday morning and didn't mind them at all. I don't think I'll have time to make an omelet every morning though.

The scale is back down to 116 so I'm happy again - for now!

lorabeann · 08-21-2005, 03:34 PM

uhh ohh... dont focus too much on that scale girl

terracotta · 08-21-2005, 04:03 PM

a PM is a private message.. in the upper right hand corner of your screen you should have a link that says "private messages". Just click it and it'll take you there.

ShapingUp · 08-21-2005, 04:29 PM

Sheesh! I noticed that PM alert and had a look. Thanks for showing me your pics. That is inspiring. You have great back muscles and the kind of midsection I'm striving for. I just peeked at your journal and saw that congratulations are in order! I'm very happy for you.

OK Lorabeann, I think I'll try weighing in once a month now. DH gave me a pair of hiphuggers for my birthday and I'm wearing them now. They look great as long as I wear a long top with them.

sherdi · 08-21-2005, 04:49 PM

Hey, just wanted to come by and say that I think you are doing a great job in wanting to change your eating habits and gain good quality muscle and lose body fat. You are pretty lean already so I think you should focus on putting on some good quality muscle, which in turn, will lower your body fat since the more muscle we have the quicker our metabolism is and the lower the bf %. Stop worrying about the scale, you will know by your mirror image if you have lost bodyfat and gained muscle.

I would try to really get your protein up with your diet. If you post a typical day's food that you are currently eating (what you have been eating for the last few days), I would be happy to suggest a few things for you if you like. I'm no expect, but I do know the basics that are helping me put on muscle and stay lean.

Also post your current workout schedule with your menu and I am sure we can all help you out. Also you might be doing too much cardio. Try for 3-4 sessions of cardio a week and at least one of those could be HIIT and the others more moderate forms of cardio. Since you are wanting to increase your muscle mass you need to hold onto that muscle and because cardio is anticatabolic (muscle wasting) you need to monitor it so that you are not burning off your muscle instead of fat.

I think you are doing a great job, but if you are not happy with your progress, why not post some details and we can see if we can help you.

Hope you have a great day!