Sunny's One Month Challenge Journal

Paichka · 08-01-2005, 11:42 AM

As most of you know, I already have a journal thread. This is something I'm doing to break myself out of a rut I've found myself in -- I've lost my focus, and it is time to get it back.

Hence this thread: my 1 month challenge. My weight is out of control -- I know it's mostly muscle but I still need to get my diet and lifting back in check. I've been totally neglecting cardio and eating crazily -- so this is my way of getting myself accountable again.

For those of you who don't know me, here are my stats.

Stats:

Age: 22
Height: 5'9"
Weight: 164**
Body Fat: 22% (as calculated by calipers)

**As weighed this morning -- in shoes, having to use the bathroom, on a scale that weighed a 35 pound plate as 36 pounds.

The Challenge

Start Date: 01 August 2005
End Date: 10 September 2005 (my birthday)

Goals:

1) 8 pounds. This is the most fluid of my goals, as I'll accept a reduction in measurements and bodyfat as well. I happen to know that I look good in the low 150s, so I think that 8 pounds is not unreasonable.

Start Weight: 164 (ouch!)
Goal Weight: 154-156
Goal BF: 18%

2) No cheat days until 10 September. For my purposes, this means staying within my desired calorie range and not eating dessert unless it is fruit or sugar-free jello.

I calculated my calorie needs based on the Harris-Benedict formula. According to this, I need 2700 cals a day to maintain my current weight. Since I desire a loss of 1.5-2 pounds a week, I am aiming for 1000 cals less than that, or 1700-1800 calories daily.

3) Cardio 5 days a week for 40-50 minutes at a time. I will do this in the morning, following this schedule:

M: Off or Long & Easy
Tu: Tempo Run
W: HIIT
Th: Half mile repeats
F: Off or Long & Easy
Sa: HIIT
Su: Long run (more than 7 miles)

4) Lifting for endurance. This means lots of sets (6-8) and a rep range of 12-15. I will also use this opportunity to focus on my form, which I think has been lacking as my lifts have been increasing. I will focus on going below parallel with my squats, touching my chest during bench press, and basically just going slow and controlled with all of my reps.

Requirements:

1) I will post in here every day, both my diet and my exercise routine.
2) I will weigh myself every Sunday, and post both my weights and my measurements.
3) I will take & post pictures as soon as I get batteries for my camera. I will post Week 1 pictures, Week 4 pictures, Week 8 pictures and birthday pictures.

Okay, let's get started!

Paichka · 08-01-2005, 11:52 AM

Workout 1: 45 minute treadmill run**
(6am)

Breakfast: 4 oz cottage cheese
(7:30am) 1 packet dry oatmeal
2 packets honey
1 cup melon
2 egg whites
1 packet ketchup

Snack: 1 apple
(9am)

Lunch: 5 oz chicken + onions + mushrooms
(12pm) 1/4 cup salsa
1 tbs sour cream
2 cups salad greens
1.5 oz ff french dressing
1 oz chedder cheese

Dinner: 5 oz chicken + onions + mushrooms
(5pm) 1/4 cup salsa
1 cup melon

Workout 2: Legs & Shoulders

Squats
1 x 12 reps @ 95
2 x 12 reps @ 185
1 x 10 reps @ 205
1 x 8 reps @ 225
1 x 6 reps @ 245
1 x 4 reps @ 245
4 x 12 reps @ 180

Plie Squats
4 x 12 @ 180

Ham Curls
4 x 12 @ 80

Leg Extension
4 x 12 @ 90

Calf Raises
3 x 30 @ bodyweight

Military Press
3 x 12-15 @ 60, 70, 70

Lateral Raises
3 x 15-20 @ 15

Post Workout Snack: 2 packets oatmeal + vanilla protein
(9pm)

Daily Total: 1760
%F: 21 (41g)
%C: 43 (199g)
%P: 37 (156g)

Not bad for Day 1. I felt like a pogue because I was lifting 100 pounds less than my max in my squats, but my legs were really shaking by the end -- I made sure to go slooooow and controlled, and below parallel. Woof.

hope yall are having a great one!

Sunny

WannaBeModel · 08-01-2005, 12:33 PM

Good luck, Sunny!

Everything looks good...I know you will kick butt at this, too. No need to feel bad about the squats, either. That's what happens when you squat with the Olympic bar!

Glad to have you back and good luck!

arose70 · 08-01-2005, 12:39 PM

You are ready to roll sista! SO organized and everything looks perfect! Good luck and I look forward to reading your progress

Holly~C · 08-01-2005, 12:49 PM

Ya for sure you will make your goal with that plan and the motivation from everyone and yourself....we will be keeping tabs...hehehe

mizone · 08-01-2005, 01:59 PM

Goodluck sunny!!!

GHGirl7205 · 08-01-2005, 02:23 PM

Good job with the energy and motivation you are putting into your goal! I know you will do great!

sherdi · 08-01-2005, 09:27 PM

Awesome! You are really motivated and determined! You are going to blitz this challenge! Good luck! We will all be reading!

Paichka · 08-01-2005, 09:59 PM

Thanks girls!

I woke up STARVING this morning -- I have to start keeping snacks in my room again I think.

When I went to the DFAC this morning I got myself some cottage cheese to keep in my room -- now I just need a willpower injection so I don't each the entire plate in one sitting.

Today is chest & triceps unless my lifting partners can convince me otherwise (somehow we got off a day in our schedules -- they're on biceps today) -- plus I'm going to a step aerobics class with my friend Michelle this evening. Fun stuff, right?

cheers!
Sunny

Miranda · 08-01-2005, 10:23 PM

Hey Sunny

i just needed to say hello and keep it coming. i've been reading your other journal too and you beat the s^&t out of everyone in the gym. you're the same height as me but have twice the muscle, woo!

**StlBarbie** · 08-02-2005, 06:51 AM

Sunny .... a squat rack??? I bet you are in heaven!!!!!!!!!!! It is about time they provide you with the NECESSARY equipment!

This is going to be a wonderful challenge to follow .... you sound very pumped up for it .... you are going to really be one 'hot' soldier by the time your birthday rolls around. I bet you will enjoy your return to running .. it always seemed like you did enjoy it!!

Happy Tuesday Woman!

Paichka · 08-02-2005, 08:55 AM

Hey girls!

MsP -- damn skippy. I'm in HEAVEN now that they have a real life squat rack for me to play with -- it burns my britches though when I see idiots doing CURLS in the squat rack. The other day these guys were in there lifting MAYBE 85 pounds...I can understand shrugs or military presses if you don't have a spotter and need the safety bar...but barbell curls?? Please.

Miranda -- thank you! I'm glad you've been reading...it's really motivating to know that others are following your progress.

Megs -- thanks for the PM, girliepie. Like I said, you're my hero.

Okay, on to today:

Workout 1: 25 minutes of tempo running, 20 minutes on the stairstepper
(6am) Ugh, not to be the Queen of TMI or anything, but really, this high fiber diet is REALLY cutting into my running. It's a real pain in the...uhm...gut.

Breakfast: 4 oz cottage cheese
(8am) 1 packet dry oatmeal
2 packets honey
1/2 cup melon
2 egg whites

Snack: 1 green apple + 21g peanut butter
(11am)

Lunch: 6 (?)oz fish (this was terrible -- baked in some lemon butter sauce)
(12:30) 2 cups salad
1.5oz ff french dressing
1/2 cup spaghetti
1 chicken tender (they looked really good)

1 cup watermelon

Snack: 4 oz cottage cheese + 1 packet hot cocoa mix
(3pm)

Workout 2: Chest & Triceps

Decline Bench
1 x 20 @ 45
4 x 12 @ 95 (aaaaaalll the way down, sloooooow)

Flat Bench
4 x 12 @ 95, 100, 100, 100 (this last set was to complete failure)

Medicine Ball Flyes
3 x 15 @ 12lbs (I can do more weight next time)

Triceps Overhead Extension
3 x 15 @ 12, 15, 15lbs

Bench Dips
3 x 12 @ bodyweight

Dinner: 5 oz chicken w/ mushrooms
(6:30pm) 2 cups salad
1.5 oz ff french dressing
1/2 cup salsa
1 tbs sour cream

I am probably going to go running with one of my boys (

) and then eat an apple as a post workout snack.

Daily Total: 1672 so far (1750 with the apple)
%F: 27 (52g -- damn that chicken tender

)
%C: 37 (162g -- 180 or so with the apple)
%P: 36 (147g)

Hope yall have had fantastic days! I'm off to stalk your journals.

Sunny

Paichka · 08-02-2005, 11:39 AM

Just ran 40 minutes with one of my lifting buddies -- I totally smoked him.

I also ate some PB as well as my apple, so that puts my macros up to 1850 -- that still seems pretty clean to me. My fats are a little high, but maybe that's okay with my endurance focus? What do you all think?

25-30% fats? Or should I aim for lower, around 20%?

svelt4 · 08-02-2005, 12:05 PM

I think that a one month challenge journal is an awesome idea---Good luck!!

WannaBeModel · 08-02-2005, 12:41 PM

The PB post workout is probably not ideal, but I don't think it's bad to eat 25% fats at all. You could probably do better lowering the fats a bit and upping the protein. You probably need more than 150 g.

Great job outrunning the boy! I bet both of you guys were proud of you!

Quote:

Originally Posted by paichka

...this high fiber diet is REALLY cutting into my running. It's a real pain in the...uhm...gut.

Or maybe a pain in the @$$?

Paichka · 08-02-2005, 09:32 PM

Kris --

I'm definitely looking for a food post workout meal -- I used to eat oatmeal with some protein powder in, but then I decided I didn't want a ton of carbs that late at night...do you think cottage cheese is a good post-run/workout meal?

I'd probably have cottage cheese with an oatmeal packet, or with protein powder. What do you think? I have to admit, I'm a little clueless about post workout nutrition.

I found out they have egg white omelets at the DFAC!!! It's such a good day.

Miranda · 08-02-2005, 10:15 PM

Quote:

Originally Posted by Paichka

Kris --

I'm definitely looking for a food post workout meal -- I used to eat oatmeal with some protein powder

you could have 2 meals PWO - one right after (within 10 minutes) consisting of skim milk, whey protein and some kind of really fast-acting carb like dextrose and fruit. no fat, it slows down the absorbtion. then 60-90 mins later a meal with protein and carbs - tuna and brown rice, oatmeal and whey protein, or whole-grain pasta and whatever protein source you like.
don't be afraid of the carbs after lifting, they do you nothing but good! i accidentally emptied 2 BIG plates of spaghetti after doing my legs and was afraid i'd put it all on my a$$ but lo and behold, it all went to my quads . . .

Megin · 08-03-2005, 03:41 AM

Quote:

Originally Posted by Miranda

accidentally emptied 2 BIG plates of spaghetti after doing my legs and was afraid i'd put it all on my a$$ but lo and behold, it all went to my quads . . .

haha, that was a great laugh that came along with great advice!!

Sunny,
I like this new journal. Fun!

I was looking at your meal times b/c this is also giving me trouble. I have been trying to do the 3 hour mark (actually setting my watch to make sure I eat) but I end up missing the last meal or not finishing total cals because its too late. Which, on entering day 3 or 4 for me (I think we are following a similar start

) I know is going to lead to a major refeed, which is not what I want but will happen b/c I skipped the past 2 caloric intakes.

Would you happen to have a caloric breakdown for each meal one day- just so I can see how you are spreading them out?

I also see that you hit a 2-a-day workout. Does that mean that you have to do the carbs/protein 2 times post workout. If so, where would you space out your fat during the day?

Thanks Sunny!!!

WannaBeModel · 08-03-2005, 06:05 AM

Quote:

Originally Posted by Paichka

I'd probably have cottage cheese with an oatmeal packet, or with protein powder.

I think you still need carbs, no matter how late it is. After a workout, your body wants those carbs back. I think cottage cheese and oats would be fine, but whey and oats would be better. You could also have whey, skim milk, and a piece of fruit. I'm like you...I'm not a fan of carbs right before bed because they make me have WAY too much energy. Personally, I do not think that it is necessary to have a post workout shake and another carb + protein post workout meal. The shake/oats+whey would be fine and then another meal before bed if you are not going to bed immediately after your postworkout meal.

Did you see any ill effects from eating carbs postworkout at a fairly late hour?

jeni5.0 · 08-03-2005, 06:26 AM

hey- thanks for stoppin in my journal!

so we're both on an eating clean for a month challenge. thats awesome that someone else is doing it to. im on my 14th day now. its actually alot easier than it sounds. i get cravings, but not bad ones at all. you'll do great!! good luck, ill be checking in.
are you still posting in the other journal at all?

Paichka · 08-03-2005, 07:20 AM

Hey girls!

Miranda & Kris -- thanks for the nutrition info! I am going to have to play around with my PWO meal and see what works best -- right now I've been using my dinner as my post workout meal, but yesterday I went running really late, and today I probably will go running with the boy again. So I'm concerned about what to eat after running -- oatmeal is probably fine, I've just heard if you don't use it it'll go straight to fat. However, if my stores are depleted anyway, it probably won't hurt me as long as overall my cals are low enough.

Megs -- when I post my meals tonight I'll post a straight caloric breakdown, but here's how it's been going the past few days:

Breakfast -- 300-400 cals
Snack 1 -- 200 cals
Lunch -- 300-400 cals
Snack 2 -- 200 cals
Dinner -- 300-400 cals

My fats are spread out throughout the day, but mostly concentrated in breakfast (cottage cheese) and my two snacks (PB). I get a bit of fat with lunch and dinner but I try to stick with lean meats so my fats are usually low at those two meals.

Also, I do my cardio in the morning on an empty stomach so my PWO meal is breakfast -- and my weights before dinner, so dinner is my PWO meal for that.

Jeni -- No problem! I love reading other journals, I've just been really bad about it recently. My cravings haven't been too bad...I'm FIENDING for PB though.

Also -- whoo long post today -- I TOTALLY redid my workout playlists on my iPod today. I made two, a lifting one that's mostly metal & hip hop, and a cardio one that's an eclectic mix of everything, but mostly rock & club stuff. I'm so excited, I can't wait to get to the gym for my lift tonight. Back & bis, whoo hoo!

Sunny

freakeefranky · 08-03-2005, 07:26 AM

good luck SUNNY!!!!!!!!!!!i'll be cheering for u

Holly~C · 08-03-2005, 08:16 AM

Hey girl your doing a super duper job...hahaha,, I def agree with the whey, skim milk and a piece of fruit such as a banana for a pwo meal, If i were you i would try to do my workouts a little bit earlier so you could get a second meal of carbs/protien about an hour later. I workout some times at 9pm and havn't seen anything negitive with eating carbs late, I lost 5 pounds last month!!, keep up the great work hun!

**StlBarbie** · 08-03-2005, 11:16 AM

Sunny,
I don't think you will see any negative outcome from the oatmeal post wo .. even if it is before bed due to the nature of your activity ... I also, throw some protein powder in with mine.

I think the increase in fat intake will serve you VERY well for the endurance work that you are doing .. just not after!! Hit the fats before you run .. it will provide you with long lasting energy!!

Have a great one girl .. you are doing awesome!

Paichka · 08-03-2005, 01:01 PM

A mission came up so I had to do some creative juggling of my workouts -- I don't have time to post a ton, so here's my macros for today:

Total: 1950
%F: 24 (53g)
%C: 42 (211g)
%P: 34 (161g)

I went running with my guys this morning -- roughly 3 miles up a huuuuuge hill called Suicide Signal Hill. I was going to lift back today but I had to change that -- I'll shift all my workouts back a day and I won't take Sunday off. I still worked out today, just not exactly what I intended.

Hope yall had a wonderful day! Megin, I'll post a complete calorie breakdown tomorrow for you -- the foods I ate today weren't the greatest anyway -- crab cakes at lunch.

later girls!
Sunny

arose70 · 08-03-2005, 01:07 PM

Hey Sunny! One of the guys in our department surprised us today coming back from Afghanistan unexpectedly--thought of you

Hope you are doing well out there and stay safe, good luck on your mission!

Ninja J · 08-03-2005, 01:20 PM

Looks like you are doing great! Good luck with your challenge!

sherdi · 08-03-2005, 08:58 PM

Great work Sunny! I love it when you have new songs to listen to whilst doing a workout, makes it so much better! Hey, you said we would except some pictures!!! We want pics!

IronMaiden1522 · 08-03-2005, 09:11 PM

Hey Girl!

I love the new journal. Its awesome. i am sure you will have no problem acheiving your goals. I will be reading

Paichka · 08-04-2005, 10:06 AM

Hey girls!

As requested, here's my complete caloric breakdown for today.

Breakfast: 4 oz cottage cheese
(6am) 1 packet dry oats
1 tbsp honey
21g peanut butter
400 cals total

Snack: 4 oz cottage cheese
(9am) 1 scoop vanilla protein

200 cals total

Lunch: 6 oz turkey breast
(12pm) 2 cups salad
1.5oz ff french dressing
1 apple
1 cup mixed fruit
1 oz cheese
582 cals total (a little high)

Snack: 21g peanut butter
(2pm)
128 cals total

Pre-Workout: 8 oz gatorade + Ready 4 War
(4:30pm)
~100 cals total

Workout 1: Back/Biceps/Abs/Plyo
(5pm)

Plyo Circuit 4x through, 30 min total
power lunges
jumping jacks
side hops
pushups
jump rope
step ups
ultimate crunches
walking lunges
jump squats
side lunges
sit ups
ATG squats
burpees

Abs
weighted incline abs -- 3 x 15 @ 24lbs
roman chairs -- 3 x 15
barbell rollouts -- 3 x 10

Deadlifts
2 x 20 @ 45
1 x 10 @ 95
4 x 12 @ 115, 135, 145, 145

Iso-Rows
4 x 12 @ 102, 122, 122, 122

1 arm dumbbell rows
4 x 10 @ 30, 30, 35, 35

Good Mornings
3 x 10 @ 25, 45, 45

Alt. Hammer Curls
3 x 20 @ 10, 15, 15 (owwww!)

21s
3 x 21 @ 10, 10, 15

Post-Workout: 1/2 powerbar
(7pm)
125 cals total

Workout 2: 30 min HIIT (5 min warmup, 20 min work, 5 min cooldown)
(8:30pm)

Dinner: 6 oz tuna
(9:30pm) 2 oz cottage cheese
2 cups salad
1 banana

Daily Total: 1922
%F: 24 (51g)
%C: 34 (166g)
%P: 41 (181g)

How am I looking, girls?

cheers!
Sunny