Gypz's Journal

[gypzye]

Hello, hello, hello! It's so encouraging to read everybody's journals and I am incredibly inspired by the fitness models and wannabes... dang, girl, you lookin' FINE!! *snapsnapsnap*

Anyway, quick bit about me: I was one of those "fat skinny girls" in high school, a compact size 5 with no discernible muscle and an intense 90-minute step aerobics class three days a week (woo, P.E. requirements). Despite my best attempts at sabotage, I managed to drop my bf%to the low teens because of the heavy cardio. Then I got on Depo and put on 30 pounds over a couple of years. Which meant I was no longer 18 and 125lbs, I was 22 and 155!

No longer comfortable in my body, this past April I joined a gym and starting making an effort to shape up. I have since lost 10 pounds and about 5% bf, not great results but not more than I was expecting considering my on-and-off commitment.

Well, it's GO TIME, BABY! I know I can be better than this and I want to fit into the rest of my wardrobe again!! I could use some inspiration (and some accountability!!) so please, FEEL FREE TO COMMENT and if you don't see me in here regularly, send me a nasty email! I can be reached at gypzye (at) yahoo (dot) com.

I am a full-time corporate slave and a full-time college student so it may take a while to get in the groove of things but it will NEVER find a groove if I don't WORK IT!!

Since everybody's gotta start somewhere, here are my current stats:

22 years old
5'5"
144 lbs
31% BF (last checked about a month ago)
Bust: 38"
Waist: 31"
Bellybutton: 36.5"
Hips: 35.5"
Thigh (R/L): 22.25"/22.5"
Bicep (R/L): 12"/11.5"
Calf (R/L): 14"/14.25"

And I'm posting pictures so please be kind -- I've become a master at hiding the lumps and bumps under a careful wardrobe so it hurts to be so honest with myself: YES, THIS IS WHAT YOU REALLY LOOK LIKE!

My goal is to see 15% bf again! (and then, we'll see--maybe fitness modeling! )

edit by Titania - pics removed on gypzye's request

[sherdi]

Welcome!

I am sure you will get to your goals. All it takes is hard work and planning. There is a lot of great info and inspiration here so I am sure you will do great!

Look forward to reading about your progress!

[gypzye]

Okay, I was thinking I could do a split that looks kinda like this:

Monday: OFF (I have obedience classes with my Golden)
Tuesday: Back, Abs, Biceps, Cardio
Wednesday: Legs
Thursday: Chest, Shoulders, Triceps
Friday: OFF (I never want to hit the gym after a long week)
Saturday: Back, Abs, Biceps, Cardio
Sunday: Legs

This is my tentative idea for moves, feel free to pipe up if you think they'd be better in a different order! ETA: I don't know off the top of my head what good weights are for me, I have to go TO the gym and play around with that to be sure. But I usually shoot for 2-3 X 12.

Back, Abs, Biceps, Cardio:
*Seated row
*Lat pull-down
*Back hyperextension
*Bicep curls
*Ball crunches
*Flutterkicks & leg lift-ups
*Roman crunches (that's where feet are up too, right?)
*Iso-abs & side iso-abs


Legs:
*Squats (split, normal, and wide stance)
*Walking lunges w/ kickback
*Stiff legged deadlifts
*Step-ups (on aerobics step)
*Calf raises up stairs


Chest, Shoulders, Triceps:
*Pec Deck
*Pushups
*Front & lateral raises
*Overhead press
*Tricep extensions


Okay, that's my first thought. I welcome any modifications which will help me reach my goals!

[sillyvent]

Originally Posted by gypzye

Okay, I was thinking I could do a split that looks kinda like this:

Monday: OFF (I have obedience classes with my Golden)
Tuesday: Back, Abs, Biceps, Cardio
Wednesday: Legs
Thursday: Chest, Shoulders, Triceps
Friday: OFF (I never want to hit the gym after a long week)
Saturday: Back, Abs, Biceps, Cardio
Sunday: Legs

Okay first welcome. Let me give you a few tips. #1 Larger mucles...back, legs and chest only need to be lifted once a week. They take anywhere from 5-7 days to fully recover. #2 I wouldn't lift shoulders, bis and tris twice a week...recovery time isn't 5-7 days, but its somewhere near 4-6(depending). #3 The muscles that can be worked everyother day- abs and calves. Recovery time is short for those muscles. #4 I would do 3/4x10-6 heavy sets. Larger muscles do 4-6 exercises; smaller 3-4.

Since you are doing a 5 day spilt try something like this:
tues- legs and calves
wed- chest and abs
thurs- arms(bis and tris) and cardio
sat- back and calves
sun- shoulders and abs and cardio

What's your diet look like?

[Back2zero]

Hi and welcome! Glad to see you are ready for this. As you said, it will not work until you MAKE it work. Keep that in mind. Until it becomes an obsession (because it will), you have to drag your butt to the gym. Don't expect to feel like it. That'll come later.

As for you split, I would change it a bit for the following:

Monday: OFF
Tuesday: Back/Triceps/Shoulders + cardio
Wednesday: Legs
Thursday: Chest/Biceps + cardio
Friday: OFF
Saturday: Abs + cardio
Sunday: Legs

And as for your routines. Feel free to add or change moves. I just rearranged the ones you picked (but added incline chest press because I think it's a very important move to incorporate in a chest routine)

Back/Triceps/Shoulders:
*Seated row
*Lat pull-down
*Back hyperextension
*Front & lateral raises
*Overhead press
*Tricep extensions

Legs:
*Squats (split, normal, and wide stance) - why so many?
*Stiff legged deadlifts
*Walking lunges w/ kickback
*Step-ups
*Calf raises

Chest/Biceps:
*Incline press
*Pec Deck
*Pushups
*Bicep curls

Abs:
*Ball crunches
*Flutterkicks & leg lift-ups
*Roman crunches
*Iso-abs & side iso-abs

Other people might change that too. I think you need to try a few things first to get a feel of what you can handle, what you like, and what your body reacts to the best.

Also, post your diet. A lot of people here have the knowledge to tweak it so that it does wonders for you!

[gypzye]

Okay, first let me answer these posts and then I'll try to post something about my diet!

Originally Posted by sillyvent

Okay first welcome. Let me give you a few tips. #1 Larger mucles...back, legs and chest only need to be lifted twice a week. They take anywhere from 5-7 days to fully recover. #2 I wouldn't lift shoulders, bis and tris twice a week...recovery time isn't 5-7 days, but its somewhere near 4-6(depending). #3 The muscles that can be worked everyother day- abs and calves. Recovery time is short for those muscles. #4 I would do 3/4x10-6 heavy sets. Larger muscles do 4-6 exercises; smaller 3-4.

I do only have back and legs working twice a week, chest only 1 (reflecting my priorities, of course! ); I had shoulders/tris together and back/bis together on the advice of a bb friend, who said that many of the lifts for the larger muscle (back) work the smaller muscle (bis) and so you might as well do 'em the same day. Is this wrong? Originally my split was back/abs and chest/shoulders/arms. I tend to tone up fairly quickly in my arms so I'm fine with working them only 1x week.

Originally Posted by sillyvent

Since you are doing a 5 day spilt try something like this:
tues- legs and calves
wed- chest and abs
thurs- arms(bis and tris) and cardio
sat- back and calves
sun- shoulders and abs and cardio

I do want to get in a full leg workout 2x week; abs also at least 2x week; and "my understanding" is that you should always work complimentary muscle groups, i.e., if you're working the stomach you need to work the back. I say "my understanding" because that's what I've heard from the gym-going crowd, they could of course be utterly wrong! I do want to keep in mind that I have a 9-hour desk job, and the last few months have suffered terribly from back and shoulder aches stemming from poor posture. So I do want to buff up my core muscles to eliminate that.

Does that change anything, or would you still suggest the split above? Please don't think I'm being difficult, I just want to learn!

[gypzye]

Originally Posted by Back2zero

Hi and welcome! Glad to see you are ready for this. As you said, it will not work until you MAKE it work. Keep that in mind. Until it becomes an obsession (because it will), you have to drag your butt to the gym. Don't expect to feel like it. That'll come later.

As for you split, I would change it a bit for the following:

Monday: OFF
Tuesday: Back/Triceps/Shoulders + cardio
Wednesday: Legs
Thursday: Chest/Biceps + cardio
Friday: OFF
Saturday: Abs + cardio
Sunday: Legs

Okay, so what I've noticed is that you've switched the back/bi-slash-chest/tri combo, dropped my ab routine to 1x weekly and changed my Saturday schedule to just abs & cardio.

Can you give me some rationale for these changes? I'd like to know why you think this is a better routine so that I can later replicate successful combinations.

Originally Posted by Back2zero

And as for your routines. Feel free to add or change moves. I just rearranged the ones you picked (but added incline chest press because I think it's a very important move to incorporate in a chest routine)
[...]
Legs:
*Squats (split, normal, and wide stance) - why so many?
[...]
Other people might change that too. I think you need to try a few things first to get a feel of what you can handle, what you like, and what your body reacts to the best.

Thank you for your thoughts and I will certainly give that a try. The moves I picked are all ones I am familiar with, so I am certain I can execute them properly and have had reasonable success with them in the past.

As to the many kinds of squats, because right now I'm doing them bodyweight or bodyweight+dbl, so it takes a few of 'em to tire me out, plus it keeps me from getting bored. I might have to try some heavier weights in a couple of weeks when I've recovered some muscle tone!

Up next: diet!

[gypzye]

Okay, guys, just a warning in advance: I know my diet really sucks. I am putting in some efforts to clean it up but I do have a few limitations. These are:

1) I hate oatmeal. Except for the over-processed, HFCS-laden "oatmeal breakfast squares," which are fabulous because they are not the consistency of vomit.
2) I also do not particularly care for eggs, but it depends on how they're cooked. I do not eat them hardboiled (except for egg salad). I like them best when they're disguised, like in a breakfast burrito or omelette with tons of veggies.
3)Anything I eat in the morning has to be either fast or portable while driving a stick-shift. I mean fast like, toast a bagel fast. No time to cook eggs in the morning.
4)Anything I eat for lunch has to be microwavable or else eaten cold. It should also be reasonably fast (1 hour lunch), and should DEFINITELY be assemble-able the night before.

The good points:
1)I love fruits and veggies. The only veggie I don't eat is eggplant.
2)Dinner's pretty open in terms of complication and prep time.
3)I am willing to try new things, if I can only figure out where to buy them!

As I am eating RIGHT NOW, this is my standard:

Breakfast: yogurt, half a bagel, oatmeal square or cereal (when I have time); this morning, it was 1 cup of Kashi Go Lean Crunch with 1 cup of 2%.

Lunch: Lean Cuisine or salad with grilled chicken & light dressing

Dinner: totally open; whole wheat pasta with sauce, grilled or roasted chicken with veggies and sometimes a starch, a Big Salad, etc.

Come to think of it, dinner's pretty heavy on carbs, usually.

Typically, I'm better about eating REGULARLY on the weekdays (i.e., getting in my snacks) but I generally eat BETTER on the weekends (when I have more time to cook).

Okay, fire away!! ::takes cover::

[Back2zero]

Funny that Sillyvent and I posted at the same time and yet, posted quite different routines. Just goes to show that it all depends on your goals and your body's reaction to them...

Originally Posted by gypzye

Okay, so what I've noticed is that you've switched the back/bi-slash-chest/tri combo, dropped my ab routine to 1x weekly and changed my Saturday schedule to just abs & cardio.

Can you give me some rationale for these changes? I'd like to know why you think this is a better routine so that I can later replicate successful combinations.

The switch to chest-bi, back-tri is personal. I find that a lot of back compounds use the biceps while a lot of chest compounds use tris. Therefore, when I'd get to the bi or tri part of my routine, I wasn't able to use them to the max. They were already pretty worn out.

However, other people may tell you that you need to avoid working them too often. Therefore, they'd recommend the opposite. It really depends on how you react to different splits. That switch was not the most important aspect of the post.

You can add an abs session if you want but it's not necessary. I just find that in your previous split, you would hit a lot of muscle groups at a time. You want to keep it focused. Even legs, if you want to do legs twice (I understand so much because I am like you), divide them. For a while, I did one leg day hitting hams and glutes and the other leg day hitting quads. And on both leg days, I did my abs. So that could also be a suggestion. If you did add abs sessions to your leg days, Saturday would be entirely devoted to cardio.

Feel free to play around. The main thing is to not overwork your muscles, to space out your WOs enough to give your muscles time to recover, and to not do so much in one session that you lose interest and neglect form on your last moves.

Originally Posted by gypzye

Thank you for your thoughts and I will certainly give that a try. The moves I picked are all ones I am familiar with, so I am certain I can execute them properly and have had reasonable success with them in the past.

That is very good. Focus on form and increase weights only once perfect form is achieved.

[Back2zero]

Oh Briar will have a ball with this if she sees it!

Originally Posted by gypzye

1) I hate oatmeal. Except for the over-processed, HFCS-laden "oatmeal breakfast squares," which are fabulous because they are not the consistency of vomit.

Have you tried less water, cocoa powder and protein powder in them? I used to hate rolled oats until I did just that! The cocoa gives it a sweet taste and the vanilla protein just turns it into a delight. Also, a chopped banana or other fruit in it can be very good and filling.

Originally Posted by gypzye

2) I also do not particularly care for eggs, but it depends on how they're cooked. I do not eat them hardboiled (except for egg salad). I like them best when they're disguised, like in a breakfast burrito or omelette with tons of veggies.

Then by all means, make omelettes! Have tons of veggies omelettes (egg whites only) and you'll get your protein and your veggies all at once! If you make real omelettes though, try to keep fat at a minimum: skim milk, no butter.

Originally Posted by gypzye

3)Anything I eat in the morning has to be either fast or portable while driving a stick-shift. I mean fast like, toast a bagel fast. No time to cook eggs in the morning.

I was told they cook in a microwave. Would that be fast enough? Or put your oats in a bowl with your protein and cocoa and simply add water when you get to work.

Originally Posted by gypzye

4)Anything I eat for lunch has to be microwavable or else eaten cold. It should also be reasonably fast (1 hour lunch), and should DEFINITELY be assemble-able the night before.

I get 10 minutes for lunch because I train during my lunch hour. I know about fast. Prepare everything ahead of time and nuke it! Or assemble a huge salad with chicken. Or even tuna on a slice of ww bread with lf cottage cheese. Yummy!

Originally Posted by gypzye

Breakfast: yogurt, half a bagel, oatmeal square or cereal (when I have time); this morning, it was 1 cup of Kashi Go Lean Crunch with 1 cup of 2%.

Lunch: Lean Cuisine or salad with grilled chicken & light dressing

Dinner: totally open; whole wheat pasta with sauce, grilled or roasted chicken with veggies and sometimes a starch, a Big Salad, etc.

I have confidence that people will tweak your diet here. I'm not that good on food - still adapting. But a few pointers:

- Add protein to your breakfast (maybe pb - you'd get a bit of fat there too)
- Forget already cooked meals. They're expensive and highly processed. Cook them on the weekend and freeze them.
- Lower carbs at dinner - unless it's post-wo

[sillyvent]

Originally Posted by gypzye

I do only have back and legs working twice a week, chest only 1 (reflecting my priorities, of course! ); I had shoulders/tris together and back/bis together on the advice of a bb friend, who said that many of the lifts for the larger muscle (back) work the smaller muscle (bis) and so you might as well do 'em the same day. Is this wrong? Originally my split was back/abs and chest/shoulders/arms. I tend to tone up fairly quickly in my arms so I'm fine with working them only 1x week.

Actually, I am a moron and meant to say only lift those muscles once a week! OPPS! haha

[ncgirl21]

As far as in the morning and fast, I'd whip up some homemade protein bars, there's a really good recipe for one that I'll dig up and post if you'd like. SOOOO yummy that I have to be full when I make them or I dig in then. Also a good way to get oats in since you don't like them. OR you could make yourself a nice shake before you leave if you have a blender. I add protein powder (Peanut butter if I'm not using yogurt) yogurt or cottage cheese, fruit, etc. So many variations you can do there. If you like hardboiled eggs eat them minus the yokes, 1 won't hurt ya though. Or make yourself a breakfast burrito and take it with you. The low carb high fiber tortilla's are good and just use egg beaters or egg whites and but them in it. I always pack my lunch at night, salads, chicken & veggies, all that stuff is simple and good to bring with you. Since your open with dinner play around with it, there's so much you can do with food to make it taste good. Spices are calorie free and add a lot of flavor when your sick of the same old chicken breast. Make sure you get your water in too!! Good Luck!

[Briar]

B2Z you read my mind

Right lets get this diet of yours sorted!! i will make comments in CAPITALS

First of all what i want to say is that YOU NEED 5-6 MEALS A DAY!! and there is no ifs, buts or maybes. It ies essential that you keep you metabolism in high gear all day!!

Meal 1 Breakfast:

OK THIS MEAL IS NOT GOOD, BUT IM A LITTLE WORRIED ABOUT IT ALL REALLY, WHAT ABOUT TRYING WHAT B2Z MENTIONED THERE ARE PLENTY OF WAYS TO MAKE OATS TASTE GREAT. I COOK THEM UP ADD IN SOME CAFE LATTEE PROTEIN POWDER AND SOME PEACHES AND ITS SO YUM. OTHER THINGS YOU CAN ADD ARE
BERRIES
EGG WHITES (MIX THEM AND OATS AND THEN COOK)
PROTEIN POWDER
COCOA
PEANUT BUTTER
NUTS
CINNAMON
IT SOUNDS A BIT MEAN BUT SURELY YOU COULD GET UP 15MIN EARLIER TO HAVE A DECENT BREAKFAST. IF YOU ARE REALLY SERIOUS ABOUT TAKING THIS JOURNEY ITS NOT GOING TO BE SIMPLE OTHERWISE EVERYPERSON WOULD BE SKINNY. THERE WILL BE SACRIFICES THAT YOU HAVE TO MAKE AND 15-20 EARLIER IN THE MORNING IS NOTHING. BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY APART FROM PRE AND POST WORKOUT AND AFTER NOT EATING ALLLL NIGHT ITS ESSENTIAL THIS MEAL IS PERFECT AND A GREAT START TO THE DAY!

SO HAVING SAID THAT IF YOU DONT WANT OATS, GO LEAN IS AN OK ALTERNATIVE BUT DEF NOT AS GOOD, YOU ALSO NEED TO REALLY ADD IN SOME PROTEIN IN MEAL ONE AND SOME FATS, GOOD FATS. IF YOU WERE HAVING CEREAL YOU COULD HAVE A SHAKE ASWELL OR EGG WHITES IF YOU COULD HIDE THEM SOMEHOW


THEN YOU NEED A MEAL IN BETWEEN MEAL ONE AND LUNCH
MEAL 2
THIS NEEDS TO CONTAIN FATS AND PROTEIN REALLY WE WILL SAVE THE CARBS FOR BEFORE AND AFTER YOU ARE WORKING OUT
WHAT ABOUT COTTAGE CHEESE WITH FRUIT MIXED IN AND CINNAMON OR COTTAGE CHEESE AND PEANUT BUTTER. YOU COULD HAVE TUNA ON CRACKERS, PORTEIN SHAKE AND A HANDFUL OF ALMONDS ETC

MEAL 3 LUNCH:
Lean Cuisine or salad with grilled chicken & light dressing
THE FORMER MEAL IS BAD, WHY EAT THOSE SMALL MEALS WHEN FOR THE SAME AMOUNT OF CALS AND ALOT LESS PREOCESSED CRAP YOU COULD HAVE A MEAL DOUBLE THAT SIZE. OPTIONS
BROWN RICE CHICKEN/TUNA AND VEGES/SALAD
WHOLE WHEAT BREAD CHICKEN/TUNA AND SALAD
SWEET POTATO CHICKEN/TUNA AND VEGES/SALAD
AND THEN ADD TO THIS MAYBE SOME PEANUT BUTTER OR A FEW ALMONDS OR AVACADO ON YOUR SALAD, NO LIGHT DRESSING EITHER LOW FAT OR MAKE YOU OWN, SOME OLIVE OIL, LEMON JUICE AND OR VINEGAR, MUSTARD AND WHAT EVER ELSE MAYBE SOME HERBS AND SPICES

THEN YOU NEED ANOTHER SNACK
MEAL 4
THIS CAN BE ANYTHING FROM THE LIST IN MEAL 2

MEAL 5 Dinner:
WELL HAVING SAID ALL THE ABOVE I DONT ACTUALLY THINK I KNOW WHEN YOU WORKOUT, I THINK I ASSUMED IT WAS BEFORE DINNER
IF NOT WE WILL CHANGE A FEW THINGS AROUND

SCRAP THE PASTA AND ALL CARBS IF YOU CAN AND HAVE LEAN CHICKEN/BEEF/FISH AND LOTS AND LOTS AND LOTS OF FIBROUS VEGES ABOIUT 3 CUPS WORTH

So i hope that wasnt to much but you diet i have to say needs alot of work!!

hope this helps a little any questions please please ask!! take care and congrats on deciding to make the change x

[gypzye]

Originally Posted by Briar

B2Z you read my mind

Right lets get this diet of yours sorted!! i will make comments in CAPITALS

First of all what i want to say is that YOU NEED 5-6 MEALS A DAY!! and there is no ifs, buts or maybes. It ies essential that you keep you metabolism in high gear all day!!

You're right, and I do try to get in my snacks. Let's see:

Originally Posted by Briar

Meal 1 Breakfast:

IT SOUNDS A BIT MEAN BUT SURELY YOU COULD GET UP 15MIN EARLIER TO HAVE A DECENT BREAKFAST. IF YOU ARE REALLY SERIOUS ABOUT TAKING THIS JOURNEY ITS NOT GOING TO BE SIMPLE OTHERWISE EVERYPERSON WOULD BE SKINNY. THERE WILL BE SACRIFICES THAT YOU HAVE TO MAKE AND 15-20 EARLIER IN THE MORNING IS NOTHING. BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY APART FROM PRE AND POST WORKOUT AND AFTER NOT EATING ALLLL NIGHT ITS ESSENTIAL THIS MEAL IS PERFECT AND A GREAT START TO THE DAY!

Again, you're absolutely right. Unfortunately, I'm not much of a morning person, despite my best attempts. Truly, I do set my alarm earlier, I just can't seem to get UP! I will keep trying; in the meantime, I try to find healthy, fast options.

I do *not* do oatmeal, although I appreciate the suggestion. It's not the flavor I find offensive, it is the texture. So ncgirl21, I'd love to get that recipe for homemade protein bars.

Originally Posted by Briar

MEAL 3 LUNCH:
Lean Cuisine or salad with grilled chicken & light dressing
THE FORMER MEAL IS BAD, WHY EAT THOSE SMALL MEALS WHEN FOR THE SAME AMOUNT OF CALS AND ALOT LESS PREOCESSED CRAP YOU COULD HAVE A MEAL DOUBLE THAT SIZE.

For me, it's about consistency. Honestly, there is a lot to learn and incorporate for a healthy lifestyle, and it helps to simplify with one prepackaged meal. I do agree with you that there are better alternatives, but I need to make changes slowly so that I can keep track of them all! Let me start with breakfast, and then I'll work on lunch. Deal?

Some great suggestions, though, I appreciate it! I'll have to pick up some cottage cheese on my next grocery run...

[gypzye]

Pretty good start to the program, I think!

Lat pull-down, 60 lbs 2x12
Seated row, 50 lbs 2x12
Hyperextension, 10 lbs 2x12
Ball crunches, 2x25
Isoabs, 2x30sec
Flutterkicks 1x30sec & Leg lift-ups 1x15
Cardio, 30 min + 8 min warmup

Breakfast: 1 cup Kashi Go Lean Crunch, 1 cup milk
Lunch: Tuna salad wrap in whole wheat tortilla, half an orange, 10 oz milk (don't freak til you see the recipe!!)
Snack: 1 rice cake
Dinner: chicken fajitas (chicken, bell peppers, onion) in whole wheat tortilla (2), sprinkle of cheese and Tbsp. of light sour cream
Snack: haven't decided yet

Tuna salad:
1 can tuna, drained; mix with sprinkle of red pepper flakes, dash of garlic powder, spritz of lemon juice and enough spicy mustard to hold it together.

[Back2zero]

Hi girl!

You're scaring me with so little food ...

Originally Posted by gypzye

Breakfast: 1 cup Kashi Go Lean Crunch, 1 cup milk
Lunch: Tuna salad wrap in whole wheat tortilla, half an orange, 10 oz milk (don't freak til you see the recipe!!)
Snack: 1 rice cake
Dinner: chicken fajitas (chicken, bell peppers, onion) in whole wheat tortilla (2), sprinkle of cheese and Tbsp. of light sour cream
Snack: haven't decided yet

Breakfast: fine, be stubborn But add more than this! Put a batter of 3 egg whites and 1 whole egg in the microwave (it can be done aparently) and eat that along with your cereals. That'll be a start.

Where's your second meal?!

A rice cake is not a snack. It's carbs on air. Have almonds and a yogurt or cottage cheese and an apple. It's not big, it's convenient and it's better for you.

Where are your veggies at dinner? (I know, i should practice what I preach but give me a chance) A bell pepper and onions are not going to do it.

You said you'd start slowly which is fine. My start for you would be to make sure you get 5-6 meals (and meals, not snacks) in a day and to make sure you get a full complete meal at breakfast. How's that for a start? Then, we'll work on the rest as you get comfortable with these changes.

[gypzye]

You are a demanding master! I appreciate the input... really, you think that's not enough food? I always feel like I'm stuffing food in my mouth when I'm not even remotely hungry and it's seriously a struggle. Except today, today I was starving all day for no apparent reason. But I did manage to avoid the lunch hour Dr. Pepper-and-brownies binge that was calling my name!

You'd be proud of me, today I woke my azz up 15 minutes early and made a protein shake!!

(Okay, the rest of the day wasn't great):

Meal #1: protein shake, 1 scoop chocolate protein powder, 8 oz milk, 1/2 banana, 1 Tbsp peanut butter and a handful of ice.
Meal #2: totally flaked on this.
Meal #3: my overprocessed, prepacked frozen meal
Meal #4: apple and a package of saltines -- I was HUNGRY!
Meal #5: beef stroganoff over potatoes... should have had more veggies
Meal #6: I ate a rice cake (it's SWEET!) and had a cup of Russian Tea.

So, my between-meals meals need definite work, and I need to add more veggies to my dinner. I absolutely need to hit the grocery for some fresh fruit and veggies, yogurt and cottage cheese -- I feel like I have nothing to snack on in this house.

I didn't hit the gym Sunday, I was down and out with a monstrous headache; today was my day off for obedience training.

[gypzye]

Meal #1: protein shake
Meal #2: most of a protein bar (couldn't finish the dang thing!)
Meal #3: Lean Cuisine
Meal #4: 7 triscuit crackers & a few ounces of cheese
Meal #5: leftover chicken, onions, bell pepper, cheese, sour cream in a whole wheat tortilla
Meal #6: skipped (didn't get in #5 til almost 8pm)

I was on the run, run, run, these last two days. Haven't had any time to cook!

Workout (disclaimer: I don't remember what weights I used, but heavy enough to cause failure by rep 10 or 11 and I'm still feeling it today!...all exercises 2x10-12):
Pec deck
incline press
overhead incline press (name?)
...dang, a couple more that I can't remember...
tricep curls (they were already pretty dead by now!)
incline crunches, regular & obliques
hanging reverse crunches

It was hard to do my hair this morning (interviews, or I wouldn't have bothered, bleh) because my arms started shivering if I held them over my head for more than 5 seconds so I'm glad I pushed myself yesterday. All too often I quit before I'm really at failure -- not intentionally, but it's like my body feels a rep get harder and sends a message to my brain that says, "Okay, I'm tired now." Yesterday I pushed through two or three extra reps until I was REALLY dying... I'm sure people around me thought I was insane... here I am on the little tricep machine at the smallest weight possible -- the post's not even in a peg, I think that's, what, 10 pounds?!? -- grunting and shaking and heaving trying to psych myself up for one more rep, lol...

Went tanning last night, too. It's been years since I bothered, I've mostly just accepted that I'm meant to be white, but I'm going to Hawaii in two weeks and I don't want to fry while I'm there. Anyway, I'd forgotten how much skinnier it makes you look! I swear I looked like I was about six months closer to a fitness competition. This could be a dangerous (and expensive!) addiction.

Okay, time to go pick up my carpool, kisses see ya later!

[vanessa40]

Hello and Welcome..
Looks like you have got a lot of great advice so far..i'm so jealous..Hawaii in two weeks.. ...keep up the good work..

Vanessa

[ncgirl21]

Hawaii- your lucky!!! I'd love to go. Sounds like your really feeling your workouts, wait 'till you can't walk from your leg day! LOL

[gypzye]

Okay, after some consideration from the above posts, and after pondering what my body felt like after a couple workouts, I have revised my workout split.

Monday: OFF
Tuesday: Chest/triceps + abs + cardio
Wednesday: Legs [or] OFF
Thursday: Shoulders + abs + cardio
Friday: OFF
Saturday: Back/biceps + abs + cardio
Sunday: Legs

I definitely felt the back stuff in my biceps and the chest stuff in my triceps, so I'll just work them those days so I'm not (essentially) hitting them twice a week.

Abs can be worked every other day and mine need help, so they are.

I liked B2Z's third addition of cardio so I threw that in (still need to lose weight, so it won't hurt).

And finally, Wednesday is an optional day: if I'm feeling good and gym-y, I'll go and work half my legs (say, hams/glutes or quads/calves) and then work the other half on Saturday. If I'm NOT feeling gym-y or if I have other things that need to be done and I just don't have time, then I can take the day off without guilt and get in my full leg workout on Sunday when I have more time.

So, no dead legs tonight, I took it off to get some homework done so you'll have to wait to point and laugh until Sunday.

I don't even want to tell you guys what I had to eat today because I know you'll just kill me. Suffice to say it was not enough. I just couldn't get myself to eat today... I just wasn't hungry. Feel free to throw stones at me.

[KiwiNovice]

Hi just wanted to welcome you and wish you the best of luck with your plan. Your revised training split looks great ... I love how you've incorporated some flexibility depending on how 'gym-y' your feeling.

[Back2zero]

Originally Posted by gypzye

Okay, after some consideration from the above posts, and after pondering what my body felt like after a couple workouts, I have revised my workout split.

Monday: OFF
Tuesday: Chest/triceps + abs + cardio
Wednesday: Legs [or] OFF
Thursday: Shoulders + abs + cardio
Friday: OFF
Saturday: Back/biceps + abs + cardio
Sunday: Legs

I definitely felt the back stuff in my biceps and the chest stuff in my triceps, so I'll just work them those days so I'm not (essentially) hitting them twice a week.

Abs can be worked every other day and mine need help, so they are.

I liked B2Z's third addition of cardio so I threw that in (still need to lose weight, so it won't hurt).

And finally, Wednesday is an optional day: if I'm feeling good and gym-y, I'll go and work half my legs (say, hams/glutes or quads/calves) and then work the other half on Saturday. If I'm NOT feeling gym-y or if I have other things that need to be done and I just don't have time, then I can take the day off without guilt and get in my full leg workout on Sunday when I have more time.

So, no dead legs tonight, I took it off to get some homework done so you'll have to wait to point and laugh until Sunday.

Love your new attitude! Keep it up!

Originally Posted by gypzye

I don't even want to tell you guys what I had to eat today because I know you'll just kill me. Suffice to say it was not enough. I just couldn't get myself to eat today... I just wasn't hungry. Feel free to throw stones at me.

Now, that's not as good though

[ncgirl21]

[QUOTE=gypzye]I just couldn't get myself to eat today... I just wasn't hungry. QUOTE]


I've never had that problem- LOL!! I always have to stop myself from eating more, I'm like the energizer bunny!

[gypzye]

ncgirl, it's a really weird polar-opposite thing for me: one day I will be STARVING, and just can't seem to feel satisfied; the next, I'm totally blase about eating and the thought of focing food down my throat makes me want to gag.

I think I overdid it on the chest/tri stuff -- I can't adjust my glasses, put on chapstick, fix my bra strap, open doors, put my jacket on... my boyfriend's making fun of me because I'm gimping around with arms I can't control, lol.

Celebratory dinner at Sweet Tomatoes tonight because I FINALLY GOT A NEW POSITION!!!!! I've been trying for... almost three months now, to get a different position within my company. My job sucks, but I want to stay with the company because they're paying my tuition. But it's a lot harder to get one of the "good" jobs than one of the "slave labor" jobs. I put in my mandatory 6 months of slave labor and have been looking for something better ever since. Many, many interviews and way too many rejections later, I finally have a job I can look forward to... good thing, cuz I've still got 3 years to go to a degree.

So JUST FOR YOU, B2Z, I had a LOT of veggies for dinner tonight! I went easy on the dressing, had hardboiled eggs and beans for protein, and just a couple croutons (can't resist 'em!). Dark lettuce, spinach, radishes, onions, tomatoes, corn, peas, kidney beans, hardboiled egg, mushrooms, cheese, & croutons, drizzled lightly with a garlic dressing. (I'm trying to "do" straight O&V but it's hard to get used to!) 3-4 cups of veg, easy.

Got in some cardio today but skipped the shoulders -- no sense making things worse!!

[Back2zero]

Originally Posted by gypzye

I think I overdid it on the chest/tri stuff -- I can't adjust my glasses, put on chapstick, fix my bra strap, open doors, put my jacket on... my boyfriend's making fun of me because I'm gimping around with arms I can't control, lol.

That is the best feeling in the world! Okay, well, maybe not THE best but it's a very good one!

Originally Posted by gypzye

Celebratory dinner at Sweet Tomatoes tonight because I FINALLY GOT A NEW POSITION!!!!! I've been trying for... almost three months now, to get a different position within my company. My job sucks, but I want to stay with the company because they're paying my tuition. But it's a lot harder to get one of the "good" jobs than one of the "slave labor" jobs. I put in my mandatory 6 months of slave labor and have been looking for something better ever since. Many, many interviews and way too many rejections later, I finally have a job I can look forward to... good thing, cuz I've still got 3 years to go to a degree.

Congratulations!!

Originally Posted by gypzye

So JUST FOR YOU, B2Z, I had a LOT of veggies for dinner tonight! I went easy on the dressing, had hardboiled eggs and beans for protein, and just a couple croutons (can't resist 'em!). Dark lettuce, spinach, radishes, onions, tomatoes, corn, peas, kidney beans, hardboiled egg, mushrooms, cheese, & croutons, drizzled lightly with a garlic dressing. (I'm trying to "do" straight O&V but it's hard to get used to!) 3-4 cups of veg, easy.

Congrats again! Now, if I could just eat veggies myself ... If I brought it up nd you ate them, you think it counts for my intake as well?

[KiwiNovice]

Originally Posted by gypyze

I think I overdid it on the chest/tri stuff -- I can't adjust my glasses, put on chapstick, fix my bra strap, open doors, put my jacket on...

Sounds like you had an awesome workout .... dont you love how the body tells you so .

Congratulations on your new position!!

[dymondgirl]

Hey Gypzye, sorry this is so late but there is so much to read on here it's taking me for every to get around to everyone's journal. Thank you so much for the welcome. I love it here and all the advise that is passed out. I too have a crazy schedule and find menu planning the hardest thing. I've picked up a few great ideas here and plan to work them into my meals. Everyone at home and work is being really supportive. My #1 weakness is jujubes, everytime we pass them in a store my youngest son grabs my hand and pulls me past say "remember you're goals mom". Well gotta run and make my journal entry then off to bed - kids having bolwing in the morning and I'm oneof the parent coaches. Not good to be tired when your at a 30 lane bowling alley with 120 kids running around

[gypzye]

*hides face*

Well... I'm back. There have been a lot of changes in my life over the last six months, and while I haven't stayed on-track I haven't done too badly (all things considered)... I'm down another 10 pounds (134 now) and 8% bf (23%) and lost two inches on my belly (haven't measured everything else). I've been focusing mainly on portion control and better food choices (still wouldn't call it a "clean" diet) and cutting out my biggest weakness (soda).

Still struggling to work in exercise with "life" (shortly after my last post, I was felled by a kidney infection, then I was on vacation, then I had ongoing dizzy spells for no discernible reason... then I just fell out of the habit of working out and was a lazy bum for a few months, and now I'm trying to start it back up) and I've got plenty of other things weighing on my mind (I got engaged last December and am planning my wedding long-distance for this September, started my new position in December, and was just told that I have to move as my landlady has sold our condo, plus still going strong with school!) but I'm trying. I know, I know, do or do not.... I'm trying.

I also ordered a Sesamin + LipidFX stack which I started yesterday... lifted on Sunday and still can't walk right. I was squatting 65 lbs. Gonna hit the gym tomorrow if I finish my apartment tours before it closes...

It's tough. I applaud you ladies that juggle it all flawlessly.