Kacy's Journal

[kacy]

01/12/2006: Hi all! I'm new to this site, but just looking around, I know I've found a great place to help me reach my goals. A little background on me...I've always been "athletic" but have never really had the body I've wanted. In the last few years, I let myself get completely out of control, but over the last year have managed to lose 35 pounds. I moved to a new city for a new job in November which destroyed my "routine" and now I'm about 7-8 pounds back up again. I've spent a lot of time researching and reading everything I could find about weight loss, weight training and nutrition on my own, but I'm hoping that by journaling on this site, I'll be able to get more input from people who know a lot more than I do! I don't want to compete, but when I think about my idea of the healthiest, hottest bodies out there, I think fitness competitors. SO...even though that's not where I want to go with this, I think being here will help me stay motivated and more focused on what I want to accomplish. Please please please offer me any suggestions you might have, and thanks for stopping by!

Stats:
6'2" (I'm sure I'm about the tallest girl ever on a bodybuilding site!!)
28% body fat
207#

Goal: I will be at or below 20% body fat by April 1, 2006.
To reach my goal: consistency and intensity
*HIIT cardio 3-4 days per week for 30 min.
*Weights 3 days per week with Push/Pull/Legs split
*LISS cardio on weight days
*Nutrition: 1800 cals; approximately 40/40/20 with 180gP/180gC/40gF--once I get some consistency back in my diet, I'll probably give some thought to carb cycling but for now just want to get back in the habit.

My plan for tomorrow:
M1: oats, 1/2 apple, whey (2), milk, flax oil
M2: whey (2), water, raisins
M3: salad w/ spinach, lettuce, chicken, peppers, olive oil
M4: tuna, salad, olive oil, oats
M5: PWO whey (2) right after weights; protein pancake about an hour later w/ eggs, oats, apple, PP, cinnamon, splenda
M6: tuna, salad, olive oil, apple

Back/Bis/Abs w/ LISS (target reps--this will all be updated afterward)
Lat Pulls/Seated Rows (8/8/8)
BB Curls/Conc. Curls (8/8/8)
Assisted Pullups (8/8/8)
SideBridges(10ea)/Crunches(50)/TBall Crunches(50)/Obliques(25ea)
LISS: 20-30 min.

[arose70]

Hi Kacy Another tallie!!!! I'm 6' and hovering at about 180lbs right now (about 25% bf)...going to start trying to lose about 20 lbs hopefully by April or May.

I wanted to let you know that losing that much bf is very possible by April 1 but you will really have to work hard at your diet. Cals look good and clean...the only thing I would change would be the raisens--can you just eat grapes here? I think raisens have a crap load of sugar in them ?

Well, welcome and I hope you reach your goals!

[kacy]

arose--thanks for the tip...just looked at my cute little box of raisins--crap load of sugar=30g!! They're gone--I'll just have an apple instead. So happy to see another tall girl around here! Thanks again!

[TRazz]

Welcome Kacy!

I'm new here also. I think you'll find that there is a wealth of information in these journal pages. Best of luck to you!

About the raisins - they just have a high glycemic index and if fat loss is your main goal, you'd be better off trying to keep your blood sugar levels on an even keel. The apple works because it's going to make you feel fuller a lot longer than say, a tiny box of raisins. Berries are also a great choice, strawberries, blueberries, and raspberries - all can add a nice POP to your whey shakes and keep the boredom down plus you'll be getting the added benefit of antioxidants which we all need, but esp if we are training hard~

I look forward to reading your journal and seeing you achieve your goals!
T~

[sixzebra]

hey kacy, welcome, now that the raisins are gone, diet looks pretty good. goal is very attainable, just keep a check on your carbs and make adjustments if you have to. good luck on reaching your goal!

[kacy]

01/13/2006

TRazz--thanks for the advice! I appreciate anything you've got to share--I'll be checking in on your journal too!

sixzebra--thanks for checking in! I think my goal is reasonable, but I know its going to take more commitment than I've been showing in the last couple months!

Well, here's how today ended up: the meals were pretty much right on which gave me a grand total of:
1862 cals with 244gP/155gC/43gF=50/30/20% so I'm happy with that. I usually aim for 40/40/20 but I try to keep that as a max on carbs for me since I seem to be pretty sensitive so my goal is always to err heavy on the protein.
WO:
Lat Pulls=70*8/8/7
Seated Rows=60*8/8/8
BB Curls=45*8/8/8
Conc. Curls=20*7/6/5
LISS=20 minutes on EFX (I got bored)

Tomorrow: HIIT 30 min on EFX
M1: oats/eggs
M2: egg beater omelet w/ lean ham, veggies, hot sauce, orange
M3: whey (2), water, apple
M4: whey (2), water
M5: chicken, salad, olive oil, veggies
M6: tuna, ezekiel bread

[sb_cali]

Hi Kacy!

Welcome from a "wannabe tallie" I'm only 5'10", but what I wouldn't give to be 6' at a minimum. (like arose )

Isn't it amazing how deceptive those little raisins can be? Glad you tossed them.

Anyway - are you sure you want to eat only 1800 calories? at 207# that's not much and I'd worry that you will end up being hungry.
And you might not want to stack to meals together where you're only having whey, water & apple. Only because whey is such a fast digesting protein that it may not sustain you for very long. I do think that 40/40/20 is a great place to start. <thumbs up>

BUT... I'm not half as smart as some of these other ladies on this board - I'm sure you'll get lots of super advice.

Have a great weekend and again... welcome!

sb_cali

[kacy]

sb_cali--I really go back and forth with the number of cals I should be eating, but keeping it around 1800 on an average seems to be where I get the best results. I usually have one or two days a week that are closer to 2200 to 2400 too so I'm not too worried about killing my metabolism. The only reason for the apple, whey, water meals is simply convenience. For those meals, I usually have about 2 minutes, no fridge and no microwave and this is just easy! I know you're right though so I'll get in a couple more "real" meals this week. Thanks for the help!

01/16/2006: Weekend was good. Did good with cals on Saturday and ended up at 1832 and 45/35/20 after starting the day with HIIT. Sunday was an off day for my workout and I had a cheat meal with a couple slices of pizza and a diet coke ending up with 2380 cals that day. Back at it today though...

M1: oats, whey(1), flax oil
M2: whey(1), apple
M3: salad, chicken, veggies, spinach, olive oil
M4: tuna, apple
M5: Post-WO whey(2) with tuna, pineapple and oats an hour later
M6: ezekiel bread w/ nat pb
1965 cals, 221/178/53=44/32/24%

WO: Chest, Shoulders, Triceps
Cable Fly
DB Bench
Military Press
Lateral Raise
Bent Over Rows
Tricep Push w/ cable
Overhead Tricep Press

LISS: 20-30 minutes

[freakeefranky]

good lord...6 feet???i'm a 5 footer u could squash me!looking good,keep it up!

[kacy]

freakeefranky--lol--I try not to squash short people on a regular basis, but sometimes it's unavoidable--very tall with big feet and dead clumsy! Thanks for checking in!

[kacy]

I just have to share--i just had a great workout! my arms are so tired I can barely type!! I love it!

[kacy]

01/17/2006

Just finished a good leg workout. My legs are all wobbly and the four block walk home from the gym cured me of any delusions of doing cardio later today.

*Hip Sled 12@90, 12@140, 12@180, 10@230, 10@230--it's been awhile since I've used this one so I'm pretty amazed at how easily it went--it may be my new favorite exercise for the month. I obviously need to increase the weight.
*Leg Ext 3*10/8/8 @ 85
*Leg Ext 2*10@85, 1*8@100
*Calves 3*15@25db each straight leg and bent leg

M1: oats, whey
M2: PWO whey w/ tuna, salad, ezekiel bread an hour later
M3: turkey on wheat w/ veggies, apple
M4: same
M5: tuna, oats, apple

cals=2055 with 231/217/41g PCF 44/38/18%

In more good news, last week I was at 207/28.6%BF; this week same time/same conditions I'm at 204/26.8%. Now I know that Omron isn't the most precise method, but I'm thrilled it's going down and that I'm not losing muscle while I'm doing it. Losing the monthly bloat never hurts either!

All in all a great day!

[arose70]

Great progress! Yes, the Omron is a bit shaky on accuracy but you are right, as long as it is headed in the general downward direction, you are doing fantastic!

Have you considered adding more compound leg exercises? (squats, deadlifts...even lunges?) They will improve your core stability in no time (and get you some abs in the process) and they will jack up your metabolism a TON.

Good cals today! And it sounds like you are loving workouts....do you have much soreness?

Have a good one

[kacy]

Hey arose! thanks for checking in--I usually do squats and deadlifts, both on the smith machine, but I wanted to ask a question about that before I did them again today (it's in the training section, but basically, am I compromising my results by using a smith machine for squats) so I just changed it up today. I'll be back squatting and deadlifting next week, but I'm keeping the hip sled...it's fun and it makes me feel like I'm tough!!

Just the usual DOMS in the shoulders from yesterday and I'm sure I'll be feeling my leggies tomorrow, but it's all in the good way!

[arose70]

I guess my thoughts on the smith machine is that it is evil I think you might get that response in the training section too. The smith is good for beginners because it shows you which leg muscles you'll engage in the movement. It takes the pressure off your stability muscles though and I think that's why most people like to get out of the smith and into a squat rack. I developed some pretty hard abs from just squatting and deadlifting in the squat rack. I think if you do those two heavy enough you may even be able to not do any direct ab work (i know I don't!).

[StlBarbie]

Your time and efforts will be much better spent in the squat rack vs. the smith!!!! Start light ... use the bar only .... for squats take them atg ... perfect your form before you add any wt! The squat rack will work your stabilizers to a much greater extent than anything the smith will do and the overall results will be much better! Your core will get an awesome wo!!! Also, the smith does not allow for free range of motion and this can make them more likely to cause injury especially when you start increasing the wts. You will love the results that you will reap from time well spent in the squat rack!

Best of luck!

[kacy]

seems to be the consensus around here so it's time to start working on squatting for real again...back to the bar I went through a phase about a year ago where I was determined to perfect my squatting form, and it went really well....until I tried to add plates....then it got all wonky again and I had to back off (it's a long way to get my 6'2" ATG). Finally got sick of not being able to put up any "real" weight and switched to the smith. But I have been training my core with other things so it'll go better this time around! Right? Right!! Thanks for your thoughts ladies!

[kacy]

1/18/2006

not real sure what happened today--ok, I missed two meals, that's what happened today, which made it really hard for me not to get all "bingy" tonight and eat everything in sight, but ended up okay--too low on cals though:

1482 cals=179P/130C/31F = 49/32/19%
ate clean, just not enough.

off day for workout with a lovely case of DOMS in my legs--I'm walking like a cowboy who spent a little too much time on the trail Guess I did something right yesterday!

[arose70]

How on earth do you down all that tuna? I have forced fed it to myself before and CANNOT do it!!!!!! Great job on not binging last night, even though you were low on cals.

You will get those ATG's down woman! I think my highest ATG was 95lbs? I'd have to look but damn I got some wicked DOMS from that!

[kacy]

1/19/2006...here's the plan for today:

M1: ezekiel bread w/ natty pb (I should have more protein in here?)
M2: whey, milk
M3: turkey sandwich, veggies
M4: PWO whey, apple with turkey sandwich a veggies an hour later
M5: tuna, oats
M6: oats, 1/2 apple, whey

Totals: 2153 cals; 242gP/238gC/47gF=43/48/19%

Here's a question, is M1 okay as it is if I'm making up for the measly 13gP with the rest of my day?

Workout: I'm going to try to do cardio later today, I say "try" because my legs are still very sore from leg day....I'm hoping that the cardio will help that. Its actually back and bis day!! Wahoo!!

Lat Pulls 3*8 @ 70#
Seated Rows 3*8 @ 60#
Assisted Pullups 3*8--stupid machine was broken
BB curls 3*8 @ 55#
Conc curls 3*8 @ 20#db
I added in 20 minutes of the rowing machine just for kicks.
All in all, not my very best workout--everything seemed heavy so I think I'm going to have to remember to space my workouts out a little bit better next week. I'm feeling great this week though in general!! I'm still going to hit the gym again later tonight just for some HIIT and the social interaction....living alone is great but sometimes I get tired of the conversations with the voices in my head....

[StlBarbie]

Good Morning ... did you get to free squat yet? Yes, being taller and going low can be a challenge ... I have VERY long legs and I so know! Leggie DOMS are wicked .... especially if you want to walk!!!

Have a good one!

[kacy]

arose--i love tuna--if I didn't i'd be in big trouble because I'm not a huge meat eater otherwise....it takes too much work! can of tuna, a little mustard, pepper and garlic salt.....mmmmmm or just straight out of the can!! How can you not love that!

When I was in high school I used to "squat" 135--thinking back on my form---WOW--some funny stuff right there. I'd go like a quarter of the way down and think I was really tough! Grrrr! I would love to do 95#ATG--it will be my goal....I'm thinking six weeks--

I will squat 95#ATG by March 2, 2006 with perfect form.

[kacy]

powells2--next week leg day; I'm still walking like a cowgirl from leg day on tuesday and that was just hip sled! I can't wait to see what squats are going to do to me!!

[arose70]

Originally Posted by kacy

I will squat 95#ATG by March 2, 2006 with perfect form.

AWESOME GOAL! You can totally do it!!!!

[Snowfly]

Im 6ft tall here too and my cal is suppose to be between 2300 - 2600 / day. I would think yours should be as high, if not higher (and I only weigh 142).

Also, I HATE HATE HATE Tuna.... You can consider yourself very lucky that you like Tuna... believe me

[kacy]

Snowfly--you're cutting on that? I figure my LBM is about 155lbs which with the general rule of *10 for a cut my minimum should be around 1600 cals per day; *15 for maint. would be 2325 with no workouts. So I try to stick in this range with a workout knocking off a few more cals each day. Is that not right?? I am absolutely fascinated by body types--140's are healthy for you whereas I'd have to drop ALL my fat plus 10 pounds of muscle to get there and we're about the same height! Crazy!

Weird thing about me liking tuna so much, chicken I could do without--I don't hate it, but I certainly don't go out of my way to eat it.

Arose--I love goals--thanks for helping me see what's possible!

[arose70]

Kacy, I was under the impression that you go by your bodyweight, not LBM for cals....you are right about the "general" rule for 10 so with 238lbs you should be at 2380. It is really whatever feels good for your body though. Last summer I was losing weight at 2100 cals ! You can work up to eating more by just increasing slowly by about 100 cals per day per week. I went from about 1100 cals to 2100 cals in about 2 months and it felt great to be eating that much!

I know what you mean by body types! I have about 133 lbs LMB and I would look NUTS at anything below 160 I think!

[Snowfly]

Mine was based on height, weight, activity level (very active) and out came 2600 cal!!! I am currently upping to 2400 and I will see how that does me... but as I am going up in my intake, i too am noticing how great the food does me in terms of strength and endurance.

My goal is to gain muscle so I'm going over what should probably be less caloric intake a day for maintenance.

PS: I know a girl that's 6'3 and she's just incredible. She weighed a lot more than me, but god, she carried it well. So yeah, a couple of inches will make quiet a difference sometimes

[kacy]

Thanks so much for the help!

arose--I'm at 207, not 238 so its about 2100 cals per day if x10 so that shouldn't take much of an adjustment to increase a little bit. I never know if its LBM or total body weight--some people say fat is inactive metabolically so you don't need to feed and to use LBM; others say you're still carrying it around so you have to account for it and to use total BW.

snowfly--i think my cals when I calculated them on fitday or nutridiary or something came out to like 2400 to cut including the workout--never real sure which numbers to use!

[arose70]

**blushing** SORRY! I knew that and for some reason I put 238? Hmmm, I'll try and figure that one out!


*making quick exit*