MJ's Journal

[mjb123]

I have been lurking for several months now and I have learned so much from each of you. I have been eating cleaning up my diet and weight training since April of this year. However, I've always been very active. I played soccer, run in 5k races, and have finished 3 triathlons. I am 38 yrs old. My long term goal is to compete in my first figure competition by 40. I decided it was time to take it to the next level and start a journal with you ladies so I welcome any feedback. I work fulltime and have 3 yr twins so getting to the gym isn't possible at this point in time. I work out at home in my garage with free weights.

General training split schedule...
Mon chest, biceps, abs...30 min run
Tues back,triceps...30 min run
Wed Legs,abs...30 min run
Thu shoulders...30 min run
Fri chest, biceps,abs...30min run
Sat Legs
Sun rest

Today
5am weights
6am run
7am kashi protein cereal, 1 scoop protein, 2tbls wheat germ,Hood FF Carb Milk, sugar free creamer coffee
10am instant regular oatmeal, 1 scoop protein
1pm chicken breast, sweet potato
4pm tuna mixed with cottage cheese, 1 mini wheat bagel
7pm chicken breast, green beans
930pm protein mixed with cottage cheese, Hood FF Carb Milk

Ok, girls what do you think?
Thanks!

[KiwiNovice]

Hi ... I think its great that your aiming to do a figure competition within the next two years. Hooray for you!!! Your nutrition looks good to me. I'm not very good when it comes to commenting on a person's training until I see what it is they actually do but I reckon if thats what's working for you then "GREAT"!!! I look forward to following your journey!!!

[vanessa40]

Welcome...wow 3 years old twins must be a workout in itself..i admire you for wanting to compete..i'll be 40 in january..i would like to compete but can't get past the i think i'm to old thing..maybe reading your journal will help me..

Vanessa

[mjb123]

Thank you girls for the words of encouragement. I'm not nervous about approaching 40 at all! I feel incredible and actually better than I did when I was in my 20's...maybe due to all of the partying I was doing back then! I am going to be an older mom so I want to be in the best condition I can be for my kids. I want to be able to demonstrate a cartwheel for them and make it look easy. I have seen so many transformations of women over 40 and thought if they can do it then so can I! As I'm sure many of you know, raising toddlers is very physical at this stage. I am a human jungle gym! Boy do they love to climb all over me. I love it though, it keeps my upper body strong.

Today hasn't started out so good. There is a stomach bug running through our household so I wasn't able to workout this morning for fear of being to far from the bathroom. I didn't get any sleep last night at all! I'll re-adjust my schedule the rest of the week. I've only been able to start with my meal 1 protein cereal/coffee. So far so good, I haven't had to let it go just yet but man my stomach sure feels like it is going to happen any moment.

Here's a few things I didn't mention in my initial journal post. I'm shooting to compete by the time I'm 40 as a longterm goal to keep me patient. On the shortterm, I want to transform my body especially in the rear. I've always had a flat behind. I drink 1 gal of water everyday. I'm 5'4" 138lbs. Using calipers at home, I'm around 22% bodyfat. I'll post some beginning pics soon.

Ok, enough rambling. I hope this bug is gone tomorrow!

[vanessa40]

Geez..i wish my behind was flat..lol..i hope you get to feeling better...

Hugs,
Vanessa

[sb_cali]

Hi Mjb and Welcome!

I love your comment that you feel like you're in better shape now than you were in your 20's. I feel the same way! (I just turned 40 - it still feels so WEIRD to say that )

You must be busy with 3 year old twins.. wow! Still good for you for trying to be healthy and setting a positive example.

Sorry about your stomach bug... being nauseous is the worst... Hope you feel better soon!

sb_cali

[MsJewels]

Oh-oh! This might cause confusion! ha ha! Everyone always calls me MJ!

Welcome to the boards - I would suggest putting your back and biceps together, and your chest and triceps together instead.

I am training for my first fitness comp, and Sillyvent does figure comps, so you can check out our journals for more directly related info, too. I am loving my training and know that your first comp will be a great experience too!!! Great goal!

[LexNYC]

Welcome! I'm a newbie to the journals as well and even more new to weightlifting than you are.

Bump to what Vanessa said! I wish I had a flat butt. Mines more... lumpy right now. Getting there though.

I just got back from a long weekend with my twin nieces who are turning 1 this month. You moms of twins are amazing! Those girls are insane!

.lex.

[mjb123]

Just trying to get through the remainder of the day. I'm still pretty queazy and bummed I didn't get to workout and eat right today. I feel so weak! I'll get back to it tomorrow. Looking forward to a good night's sleep.

Vanessa40...lol... the fat in my rear is flat...it has it's own very unique shape...while I like being unique, I don't think it'll win any figure competitions!ha ha ha... Thank you for the well wishes!

sb_cali....thank you so much for the well wishes. This is so cool getting comforted by you girls from miles away. I Love that!

MsJewels...I mean MJ...thank you so much for the suggestion! I was just thinking of the large/small combo. Is there a particular reason why that combo is more beneficial? Is it because so much of the triceps are being used when working the chest? I'll definitely change it up this week when I get back on track. I will definitely watch your journal and sillyvent's journel. I'm sure I'll have a million questions. Thank you!

lexNYC...thank you for the welcome. We can be newby's together! Twin 1yr old nieces...how wonderful. Congratulations Auntie! I'm sure you'll be asked quite a bit to help. Believe me I ask for all of my sisters' help whenever humanly possible. I wouldn't be able to do it without them!

[MsJewels]

Originally Posted by mjb123

Is there a particular reason why that combo is more beneficial? Is it because so much of the triceps are being used when working the chest?

Exactly - for example, when you do a lat pulldown, your lats are the agonists, but your biceps are also assisting the movement, so they should be warmed up, too. Then it makes sense to also work them. On a chest day, if you're doing a push-up for example, your chest is the agonist, but your triceps are also getting exercised.

[vanessa40]

I know what you mean about your behind having a unique shape..mine does too...i hope you are feeling better today...

Vanessa

[mjb123]

Workout:
6am Brisk walk...kind of weak from not eating well the day before.
7am
Legs
barbell squats...55# 10/10/10
barbell lunges...55# 9/9 on each leg.
hamstring curls...35# 8/8/8

shoulders...lateral raise 27# 10/10/10

Nutrition:
745a pwo-kashi protein cereal, 1 scoop whey, 2 tbls wheat germ, 1cup FF Carb Milk
1030a ppwo - oatmeal, 1 scoop whey
1230 - 3 slices deli turkey on two slices of wheat bread w/1slice ff cheese, 1tsp lite mayo
9pm protein shake

Today started ok but my work out was really hindered. I did terrible for eating because I had the worst gas today! I guess my stomach still isn't back to normal from yesterday. I couldn't eat anything. I finally got hungry tonight after putting the kids down for the night. I could only drink two liters of water instead of my usual four.

It's getting chilly here in the Big D. A chilling 65 degrees today! I know most of you are laughing but hey remember, we're accustomed to 105 degree temps so this is very cold to us! Anyway, I'm a whimp when it comes to running in cold weather. I just know it is going to be cold in the am. I'll just bundle up.

On the good side of today, our corporate challenge was today. I have to say my training paid off for me today. I kicked some serious but in the backward crab crawl. Now this event requires strong arms especially Triceps. I left those other girls in the dust! (literally, it was pretty dusty out there today)

Nighty Night!

[vanessa40]

Hey..congradulations on your butt kicking..i hope you are feeling better today..i can't wait for the cool weather..i love running when it's cold..hope you have a nice weekend..

Vanessa

[mjb123]

Vanessa40...I run with my sister every morning. She's a cold weather runner also. I'm more of a warm weather runner. Do you have any tips on keeping your eyes and nose dry? My eyes water and my nose runs in the wind. I keep tissue handy but it is major distraction. I think if I can get that under control it would be so bad. This morning was about 55degrees. Not too bad. Once we go going I warmed up pretty fast. Feeling much better today. Thanks. My endurance wasn't as strong this morning during my run but I got through it. Eating is going well so far today.

Have a great day!
M.J.

[vanessa40]

I wish i did have a secert on keeping my nose from running..i really do hate that..it's still warm here. About 70 this morning..i doesn't feel like fall yet..glad to hear you are feeling a bit better..

Vanessa

[transitionrun]

Are you wearing glasses when you run? Even if its dark out, get some clear wrap around sunglasses...they make a huge difference with the eyes when running. Do you have ear warmers and a beanie on? These help keep you warm and help a bit with the nose. When you run are breathing in through your nose and out through your mouth? this helps to keep your nose from running too. Lastly you can try one of those windbreaker jackets that zip up above the neck, they don't bother me when i run and your breath keeps your face warmer. Just suggestions.

[mjb123]

Great idea!!! I didn't even think about glasses. The water works start even BEFORE I start running. We always do a 5-10min brisk walk to warm up our legs first. This morning I wore one of those headbands that cover up my ears so I stayed pretty warm. Almost too warm I think because I was ready to take it off about 15 mins into the run. As for the breathing, now let me think about this for a second.....ok, I breath in nose out mouth...yes that's right because I do it in rhythm with my steps. I wonder if allergies are causing it. I've never really had them before. Will try the windbreaker jacket. I have seen those with the high collars. Thank you so much for the suggestions! I really don't want the cold weather to be an excuse for stopping. Gotta go shopping now...bye!

[Briar]

im not one to comment on training, KIWI is the master of that but nutrition wise its looking good! just a few comments in capitals

7am kashi protein cereal, 1 scoop protein, 2tbls wheat germ,Hood FF Carb Milk, sugar free creamer coffee KASHI IS GOOD AND MAYBE SOME DAYS YOU COULD HAVE OATS, SO NICE TO HAVE A HOT BOWL OF STEAMING OATS AFTER A RUN IN THE COLD

10am instant regular oatmeal, 1 scoop protein INSTANT OATMEAL ISNT THE BEST, ITS REALLY PROCESSED THATS WHY IT IS FAST TO COOK AN ITS USUALLY FULL OF SUGAR! TRY THE NATURAL OATS AND ADD YUMMY THINGS TO THEM YOURSELF

1pm chicken breast, sweet potato GREAT, HOW ABOUT ADDING SOME SALAD OR SOME YUMMY FIBROUS VEGES

4pm tuna mixed with cottage cheese, 1 mini wheat bagel THIS IS OK BUT BAGELS ARE A BIT DANGEROUS, ONE NORMAL BAGEL IS LIKE HAVING 6 PIECES OF BREAD OR SOMETHING, WHAT ABOUT IF YOU HAVE TO HAVE BREAD WHOLEWHEAT/GRAINY AND MINIMALLY PROCESSED IS BEST
WHAT ABOUT HAVING YOUR COTTAGE CHESSE MIXED WITH SWEET POTATO OR BROWN RICE?? OR YOU CEN EVEN MAKE IT SWEET COTTAGE CHEESE, ADD IN SOME PROTEIN POWDER, ALMONDS, FROZEN BERRIES AND DRY OATS IF YOU WANT, SOOOO YUMMY

7pm chicken breast, green beans GREAT, TRY SOME MORE FIBROUS VEGES HERE TOO LIKE BROCOLLI, CAULIFLOWER, SPINACH ETC!!! BUT BEANS ARE GOOD DONT GET ME WRONG

930pm protein mixed with cottage cheese, Hood FF Carb Milk LOOKS GOOD, YOU MAY WANT TO ADD SOME FATS IN HERE, FATS AND SLOW RELEASING PROTEIN ARE A GREAT COMBO ESPECIALLY BECAUSE FATS SLOW THE ABSORBTION OF PROTEIN SO A MEAL OF COTTAGE CHEESE AND ALMONDS OF PEANUT BUTTER WILL KEEP YOU FULL ALL THROUGHOUT THE NIGHT!!

OTHERWISE YOU HAVE DONE REALLY WELL WITH YOUR DIET!!

hope i havent overloaded you to much im just a bit of a perfectionist and i know if i do something i wanna do it to gain the max results i can!!

take care and good luck

[mjb123]

THANK YOU BRIAR! I knew I could do some more cleaning. I really appreciate it. I do have some questions. This is how I eat pretty much everyday. I know it is low in calories. I have put this into Fitday and it is around 1300 cals. I was shocked! I need around 1700-1800. Any suggestions of how I can add more cals? I like to keep my starchy carbs in meal 1-3 then fiberus (spelling?) carbs/fat meal. What do you think? The fat isn't coming off as fast as I thought (and I'm talking 1-2lbs a week). I know I could up the cardio some but I'm also thinking it is because I'm not eating enough calories.

[mjb123]

Nutrition/Training
5am no weights today...I couldn't get my but out of bed.
6am Run
multi vitamin
meal 1 Kashi,1scoop whey,Carb FF Milk, two tbls wht germ, 2tbls SF creamer,coffee
meal 2 Oatmeal, 1 scoop whey
meal 3 grilled chicken, 1/4 cup pasta, 1/4 cup red sauce, mixed cooked veggies
meal 4 1 can tuna mixed with cottage cheese
meal 5 chicken breast, 1 cup broccoli, 1cup green beans
meal 6 Protein mixed with carb FF milk and cottage cheese
( I forgot to add a fat here)
hot green tea before bed

The stomach bug is still hanging out in our household. It just won't go away! I found out the kids picked up from school.

Eating better today ....following Briar's suggestions from yesterday....will post later tonight. Going to do my training now while the kids are asleep.

[mjb123]

Nutrition/Training

730am Protein pancakes,sf syrup, FFmilk,coffee
1030am protein bar
130pm 2 slices deli turkey, lite mayo,2 slices wheat bread, 1slice 2% chz

230p
chest 55# 8/8/8
triceps 27# 8/8/8
then the kids woke up and caught me working out. I really wanted to do about 2-3 more exercises per body part but the kids kept wanting to climb and lift all of the equipment. I had to stop so they wouldn't get hurt.

4pm no crust spinach quiche
7pm lean steak,broccoli, roasted potatoes, and...I can't believe I did it...chocolate brownie w/icing!
10pm protein shake with peanut butter
hot green tea

I worked out a shopping list last night. I looked up some recipes here on the site, and I can't wait to try them. There are some really good ideas on how to spice up the ordinary, eggs, chicken, tuna etc.

I've noticed that when I start to get bored with eating the same thing, I want to cheat so I've got to change it up a bit.

My goal this week is to have a consistant workout week with no interruptions. Which means I have to get my butt out of bed at 5am!!!!

[Briar]

yep i would say your lack of weight loss is def due to not eating enough cals!! ideas as follows just looking at your last two posted meals

730am Protein pancakes,sf syrup, FFmilk,coffee GREAT YOU COULD ADD SOME MORE OATS IN HERE ( I DONT KNOW WHAT YOU PUT IN YOUR PANCAKES BUT I USED TO USE COTTAGE CHEESE, EGG WHITES, OATS MAYBE FRUIT OF SOME KIND AND YOU COULD EVEN ADD NUTS!!) yum

1030am protein bar OK IF YOU CANT GET ANYTHING ELSE, WHAT ABOUT TUNA ON CRACKERS OR FRUIT,COTTAGE CHEESE AND NUTS. OR SINCE YOU HAVE YOUR COMPLEX CARBIES WHAT ABOUT TUNA AND RICE OR CHICKEN AND SWEET POTATO!

130pm 2 slices deli turkey, lite mayo,2 slices wheat bread, 1slice 2% chz
4pm no crust spinach quiche DONT KNOW HOW GOOD NUTRITIONALLY THIS MEAL IS, WHAT ABOUT A BIG SERVING OF CHICKEN/TUNA/BEEF WITH LOST OF SALAD OR VEGES, SOME LIGHT LIGHT DRESSING AND SOME NUTS OR AVACADO ON TOP

7pm lean steak,broccoli, roasted potatoes, and...I can't believe I did it...chocolate brownie w/icing! HMMMMM BROWNIE????? THIS IS GOOD BUT I WOULD TRY AND STAY AWAY FROM COMPLEX CARBS FOR DINNER AS ESPECIALLY POTATOES! JUST HAVE A GOOD SERVING OF PROTEIN AND LOTS AND LOTS OF VEGES!

10pm protein shake with peanut butter NOT BAD YOU CAN HAVE ALMONDS AND CC HERE TOO
hot green tea



meal 1 Kashi,1scoop whey,Carb FF Milk, two tbls wht germ, 2tbls SF creamer,coffee GOOD

meal 2 Oatmeal, 1 scoop whey GOOD

meal 3 grilled chicken, 1/4 cup pasta, 1/4 cup red sauce, mixed cooked veggies IS THE PASTA WHOLE WHEAT IF NOT I WOULD SWITCH TO BROWN RICE OR SWEET POTATO OR EVEN HAVE MORE OATS
WHAT IS THE RED SAUCE LIKE NUTRITIONALLY???

meal 4 1 can tuna mixed with cottage cheese GREAT YOU COULD HAVE SOME PEANUT BUTTER OR NUTS HERE TO FOR YOUR FATS

meal 5 chicken breast, 1 cup broccoli, 1cup green beans GREAT BUT JUST REMEMBER VEGES ARE NOTHING YOU CAN AFFORD TO HAVE LOTS!!

meal 6 Protein mixed with carb FF milk and cottage cheese YEP U NEEDS FATS IN HERE
( I forgot to add a fat here)
hot green tea before bed

ANY MORE QUESTIONS??? JUST ASK

[mjb123]

Thanks Briar! I added peanut butter to my meal 6 Protein Shake tonight and it was great! Today I did a little better. I ran out of the house this morning to work without any food! So I wasn't really prepared. I think I did ok considering. I took my measurements last night.

Height 5'4"

As of 10/10/05
Weight 138 lbs
Neck 13"
Right Bicep 10.75"
Chest 36.5" w/bra
Waist 29.25"
Hips 36.25"
Upper thigh 24"
calve 14.75"

Several months ago, I figured out the fat weight I needed to lose to get to my goal bf%. Right now, according to the "at home" calipers, I'm 22% bf. Therefore for me to get to 16% bf, I would need to lose 10lbs of fat. Are my calculations correct? If let me know if I'm doing something wrong. So my new goal is to lose this weight in 10 wks....that's 1 pound of fat per week. I better be @ 125lbs on 12/19/05!!!!! Ok? Now I want you guys to hold me to it! Just kidding. I know it's all me.

Today's Nutrition
meal 1 Kashi, milk, protein, wht germ, sf creamer, coffee
meal 2 1 tbls peanut butter apple
meal 3 chicken breast, greens w/cucumber & tomatoes, 2 cups green beans, sweet potatoe, ff italian dressing.
meal 4 cottage cheese, 2 thinly sliced baked bagel chips
meal 5 lean beef patty w/ ff cheese, 2 cups broccoli
meal 6 protein,cottage cheese, milk, peanut butter
Hot green tea

Training
30 minute Cardio

I think I had too much fat today. Not too excited about meal 2. I feel like I ate more calories today though. I'll have to put into fitday. I'm working on stocking my refrigerator at work for when I'm in a rush out the door and forget.

I'm also trying to get to bed earlier. It is so hard to get to bed by 930p. That only gives me an hour to get everything done after I put the kids to bed. 8 hours sleep? in my dreams!

[vanessa40]

Your workouts look great. I'm going to start running outside tomorrow. Do you read any fitness magazines. Thats here i get most of my ideas from. I love muscle and fitness hers and oxygen ok too..i love working out at home..that way i have no excuse..
Vanessa

[transitionrun]

the new muscle and fitness hers has a 35 day program for lifting, diet and aerobic..pretty nice.

you can so do that..

Do at home calipers work? which ones do you have? i have a scale that does body fat % but i know that can be off by 5% or so.