Mandy's Journey...

[amj0883]

Hey everyone! So, I?ve decided to start an online diary to help me track my progress and to get input about my daily routines. It?s also nice to get support from women who understand and share the same goals?

A little about myself..My name is Mandy and I am 24, 5?5, and 115 pounds. I am finishing up my MBA and taking the last semester to take advantage of the little bit of extra time I have and concentrating on my goals.

I quit smoking Dec. 26, 2006 and decided that it was time to drop some weight. At the beginning of February 2007 I decided to make a lifestyle change and have since lost 55 pounds. I lost most of my weight following weight watchers, moderate weight training, and a ridiculous amount of cardio. I reached my goal weight this summer and have still not been able to lose this last layer of fat around my midsection.

So my goal is to have that flat, toned stomach that I have always wanted by this summer. That may be a little unrealistic, but that is what I am aiming for! I have discovered my love for weight training and after doing countless hours of research have came to the conclusion that this along with a clean diet will be the ticket to reaching my goals. I weight train 5 days a week, concentrating on a different body part a day.

I hope you?ll join me on this journey?.

[IAFF3591]

Good luck!

[amj0883]

Today I worked shoulders:

Front Raises - Alternating Arms - 8lb. dumbells
Side Raises - 5 lb. dumbells
Rear Deltoid Flys - 5 lb. dumbells each

I did each exercise 3 times at 12 reps each...

Tonight I did 30 min. of cardio on the elliptical

My diet today looked like this:

8:00 ? ? cup egg whites, 1 cup whole wheat cereal with ? cup skim milk, BCAA

8:30 ? workout

9:30 ? 1 cup vanilla light n' fit yogurt with 1 scoop whey protein, Glutamine, BCAA, strawberries and blueberries

12:30 ? Cajun chicken sandwich (6 oz.) on flatout bread, ? large sweet potato, and steamed veggies

3:30 ? 1/2 Large sweet potato and a protein smoothie made with whey protein, 1/2 cup milk, 1/2 cup water, and a banana

6:30 ? Chicken breast (6 oz.) with broccoli and cauliflower w/ 2 teaspoons Canola Oil

10:00 ? Whey protein shake made with water and glutamine

[amj0883]

Today was back

Pull downs - 40lb 3 @ 12
Rows - 35 lb 3 @ 12
Lo Row - 30 lb 3 @ 12
Assisted Pull Ups - 14 3 @ 12
Stiff Leg Deadlifts - 20 lb bar 3 @ 12

I plan on going back to the gym to do a HITT session tonight

My diet today looked like this:

8 - 1/2 cup egg whites, 1 cup whole wheat cereal, 1/2 cup skim milk

8:30 - workout

9:15 - 1 cup vanilla light n' fit yogurt with 1 scoop whey protein, Glutamine, BCAA, strawberries and blueberries

12:30 - Cajun chicken sandwich (6 oz.) on flatout bread, 1/2 large sweet potato, and steamed veggies

3:30 - 1/2 Large sweet potato and a protein smoothie made with whey protein, 1/2 cup milk, 1/2 cup water, and a banana

6:30 - Chicken breast (6 oz.) with broccoli w/ 2 teaspoons Olive Oil

10:00 - Whey protein shake made with water and glutamine

Total: 2026
Fat: 36 322 16%
Sat: 8 75 4%
Poly: 9 80 4%
Mono: 9 82 4%
Carbs: 244 762 39%
Fiber: 53 0 0%
Protein: 222 890 45%
Alcohol: 0 0 0%

I'm scared I'm eating way too many calories, but the guy that is helping me with my program swears that I am OK, so I figure that I am going to give it a try for awhile but if I start gaining any weight back (fat) I'm going to have to cut it down...

How does it look to ya'll?

[twinnett]

At 5' 5 and 115#, I would say some added muscle would be great, so those cals look like a good range for you!!!

[amj0883]

Thank you! That makes me feel better. I just hope to gain muscle not body fat, but its all trial and error, so we'll see!

[amj0883]

So today and tomm. I am resting! My body needs it, but it feels strange not working out in any way.

I'm using today as my cheat meal. I need it mentally...I must prove to myself that I can eat anything I want once a week and then get right back into program. The funny thing is...it wasn't worth it! I truly enjoy my eating habits that I have learned the past year and cream pasta, fried foods, etc.. just aren't appealing to me anymore.

Sometimes I piss myself off with thoughts like I wish I could have a stromboli, or manicotti, or some other nonsense, but truth be told I could have any of that...but I choose not to because I want to live a healthy lifestyle. I refuse to have a heart attack at 47 like my mom did!

So today's meals looks like this...

7:30 - 1/2 cup egg whites, 1 cup whole grain cereal with 1/2 cup skim milk

9:30 - oatmeal prepared with water and one beaten egg in it, 1/2 cup blueberries

12:00 - 6 oz cajun chicken breast in a flatout wrap, 1/2 large sweet potato, steamed veggies

3:30 - 1/2 large sweet potato, protein shake with whey protein, 1/2 cup milk, 1/2 cup water, and banana

7:00 - salad, one piece of bread with olive oil, 1/2 chicken cordon bleu (fried), 1/2 plate of 4 cheese sauce pasta with chicken

10:00 - no pudge brownies with sugar free vanilla ice cream (YUMMY!!)

So...I feel guilty for cheating, but I have been too strict over the past year and have to start allowing myself a slip up once a week. Plus, I know I will get better results with my weight training and trying to lose this last bit of belly fat by shocking my metabolism.

[amj0883]

So I took today off from training as well, which feels crazy!

My hamstrings have been super tight so I have been stretching all weekend, so I will be 100% next week.

I'm going to be adding on to my training this week, so I will keep everyone updated on the new routine.

My boyfriend lives 2 hours from me so every weekend I come and visit him, which usually throws a loop in my diet but I always seem to work it out. Since I've been training I only come see him Sat. evening and drive back home Monday morning in time to make it to the gym and work on time! This morning I woke up and realized that I had absolutely nothing at his house to eat for breakfast, but it turned out to be a blessing in disguise. I went on a mission to find oatmeal and on the way to the grocery store I found the cutest little diner that made me oatmeal and egg whites with Pam instead of butter! I have a feeling I will now be a regular at this diner every Sunday.

For lunch I went and met a girlfriend from college and I ate the same ol'...chicken sandwich, sweet potato, and veggies. Its amazing how much I love this meal and never get burnt out.

I'm looking forward to getting back in the gym tomm. I feel so much better after a good workout!!

[twinnett]

Having a treat a few times a week is VERY healthy: mentally AND physically!!! I've been learning this myself lately too!!

[amj0883]

I agree! Although it is so much easier said than done..I'm allowing myself one meal, dessert and all once a week. Hopefully that will keep my metabolism guessing since I eat the same thing everyday!

The plan I'm following doesn't allow me any carbs after 3, which of course makes me crave them even more. Its all good though considering I know it will all pay off in the long run...at least thats the plan.

[Jules9991]

Originally Posted by amj0883

The plan I'm following doesn't allow me any carbs after 3, which of course makes me crave them even more. Its all good though considering I know it will all pay off in the long run...at least thats the plan.

Are you following a specific plan or just one you came up with on your own?

Congrats on that 55 lbs, BTW!

[amj0883]

I didn't have time to post...so I'm going to catch up with it real quick. Yesterday was chest..

Flat bench chest press: 3 @ 12 - 24 lbs
Incline bench chest press: 3 @ 12 - 24 lbs
Iso-decline chest press: 3 @ 12 - 25 lbs
Free motion fly: 3 @ 12 - 15 lbs

6 - 1 cup whole wheat cereal, 1/2 cup skim milk

8:30 - workout

9:15 - 1 cup vanilla light n' fit yogurt with 1 scoop whey protein, Glutamine, BCAA, strawberries and blueberries

10:00 1 cup oatmeal with blueberries

12:30 - Cajun chicken sandwich (6 oz.) on flatout bread, 1/2 large sweet potato, and steamed veggies

3:30 - 1/2 Large sweet potato and a protein smoothie made with whey protein, 1/2 cup milk, 1/2 cup water, and a banana

6:30 - Chicken breast (6 oz.) with broccoli w/ 2 teaspoons Olive Oil

10:00 - Whey protein shake made with water and glutamine

I went to the gym last night and did what I think is HITT cardio. I warmed up for 5 minutes then ran 30 sec. at a speed of 7 and walked for 30 sec. at a speed of 4.2 I did this for 13 min. and then cooled down for 5 minutes. Is this HITT??

Are you following a specific plan or just one you came up with on your own?

I'm following a plan that a guy I know has came up with for me. He is a body builder and has followed fitness all of his life, plus he's one of my dad's best friend's so I trust him!

Thank you for the congratulations...I feel so much better about myself and my life!

I'll post later about today..

[Jules9991]

Originally Posted by amj0883

I went to the gym last night and did what I think is HITT cardio. I warmed up for 5 minutes then ran 30 sec. at a speed of 7 and walked for 30 sec. at a speed of 4.2 I did this for 13 min. and then cooled down for 5 minutes. Is this HITT??

Yes, that is HIIT.

[amj0883]

Originally Posted by Jules9991

Yes, that is HIIT.

Thank you! I thought it was...but wasn't quite sure

So today was legs:

Squats 4 @ 12 - 35 lbs
Leg Press 4 @ 12 - 120 lbs
Leg Extensions 4 @ 12 - 35
Walking Lunges
Hamstring machine where you lay on your stomach 4 @ 12 - 40 lbs
Hamstring machine leg pull unders (opp. of extensions) 4 @ 12 - 40 lbs

Sorry I can't remember the name of some of the machines!!

The diet looked like this today:

8 - 1/2 cup egg whites, 1 cup whole wheat cereal, 1/2 cup skim milk, BCAA, and 1 tsp Canola Oil

8:30 - workout

9:15 - 1 cup vanilla light n' fit yogurt with 1 scoop whey protein, Glutamine, BCAA, strawberries and blueberries

9:30 - 1 cup oatmeal prepared with water

12:30 - Cajun chicken sandwich (6 oz.) on flatout bread, 1/2 large sweet potato, and steamed veggies

3:30 - 1/2 Large sweet potato and a protein smoothie made with whey protein, 1/2 cup milk, 1/2 cup water, and a banana

6:30 - Chicken breast (6 oz.) with broccoli w/ 1 teaspoons Olive Oil

10:00 - Whey protein shake made with water and glutamine

I'm headed to the gym in a little while to do 30 min of steady cardio...

[amj0883]

I also started taking Cytolean today so I will keep everyone updated on that. This will be my first experience with fat burners and I really don't want to take them, but I feel like I am at the cross road where I need a little extra push and I'm just hoping this will give it to me. So, I guess we will see. I'm starting with the minimum dose of 2 in the morning and 1 in the afternoon.


Does anyone have any experience with Cytolean??


I've also been feeling pudgier lately, but I hope its just a phase. Its hard to tell if I'm gaining muscle weight or fat weight...but I"m going to keep up the consistent diet for the next week and see where I stand. Our bodies are so confusing and its all a game of figuring out whats best for it!!

[Jules9991]

Keep me posted on the Cytolean. My bf wants to try that soon. What kind of glutamine & BCAAs do you take? I just bought XTEND and I am having a hard time chugging it down! It's so sickenly sweet with just water but when I mix it in a protein shake I feel like it ruins the it!!

[amj0883]

Originally Posted by Jules9991

Keep me posted on the Cytolean. My bf wants to try that soon. What kind of glutamine & BCAAs do you take? I just bought XTEND and I am having a hard time chugging it down! It's so sickenly sweet with just water but when I mix it in a protein shake I feel like it ruins the it!!

I take Optium Nutrition BCAA mixed with water before my workout and with my shake after my workout - it has no taste, I just have to get over the gritty feeling in my mouth
I take GNC Pro Performance L-Glutamine Powder mixed with my shakes..

What type of protein powder do you use?

I'll def. keep you updated about Cytolean. Its the one product I've heard nothing but good things about. I really did not want to have to resort to fat burners, so I did tons of research and this one def. came out on top! I'm up 2 pounds which is the opposite of what I was hoping for...but thats another story for later today.

Have a great day!

[Kaetli]

Originally Posted by amj0883

I've also been feeling pudgier lately, but I hope its just a phase. Its hard to tell if I'm gaining muscle weight or fat weight...but I"m going to keep up the consistent diet for the next week and see where I stand. Our bodies are so confusing and its all a game of figuring out whats best for it!!

I'm not sure what you goal is but if your calories are in the 2000 range it would probably be above maintence. I'm taller and 2000 is about my maintenance range (light cardio 7 days a week and lifing 5 days). You're carb and protein percentages are fine but the fats could go up as long as they are good fats, like fish oils, olive oil and such. normally I stick around 20-30%. Figureing out calories is guess work until you figure out your own body.

The best measurement IMO is a tape measure not the scale. the tape measure will tell you if you are actually increasing in size or just feel pudgy and it isn't much different than finding out your favorite pair of jeans doesn't fit or is too loose.

I've tried fat burners a few times and never found anything that amazed me more than lifting/cardio and the proper diet to get me into the condition I wanted to be in.

[amj0883]

Originally Posted by JerseyKat

I'm not sure what you goal is but if your calories are in the 2000 range it would probably be above maintence. I'm taller and 2000 is about my maintenance range (light cardio 7 days a week and lifing 5 days). You're carb and protein percentages are fine but the fats could go up as long as they are good fats, like fish oils, olive oil and such. normally I stick around 20-30%. Figureing out calories is guess work until you figure out your own body.

The best measurement IMO is a tape measure not the scale. the tape measure will tell you if you are actually increasing in size or just feel pudgy and it isn't much different than finding out your favorite pair of jeans doesn't fit or is too loose.

I've tried fat burners a few times and never found anything that amazed me more than lifting/cardio and the proper diet to get me into the condition I wanted to be in.

Hey! Thanks for your advice!! My main goal is to tone up and lose this layer of fat around my midsection.

The meal plan I have is from one of my dad's best friends who is a body builder who competes. I've known him since I was a little girl and trust him, but I over analyze everything..lol..I think we all do! I'm a naturally hungry person so I never feel like I am force feeding bc all I have to do is think about food and I am hungry. But, the 1/2 of sweet potato and shake at 4, I'm not necessarily hungry but he says that I need that meal in there so I eat it. A lot of my calories come from the 3 protein shakes I'm having a day, but he says that is what I will need to burn that layer of fat. I weight train 5 days a week and do 30 min of cardio 5 days a week as well...so I hope I'm on the right track.

I'm going to have to pull out the tape measure bc I do not have a good pair of jeans to judge by. Since I"ve lost 55 pounds I have had the hardest time finding a good pair of jeans, so they are all baggy. I might make it a mission this weekend to find a good pair, bc I do deserve it

If you or anyone else has any words of advice I'd always love to hear them!!

I am also taking Fish Oil, CLA, ALA, and a multivitamin...will this help towards my good oils?

[Jules9991]

Originally Posted by amj0883

I take Optium Nutrition BCAA mixed with water before my workout and with my shake after my workout - it has no taste, I just have to get over the gritty feeling in my mouth
I take GNC Pro Performance L-Glutamine Powder mixed with my shakes..

What type of protein powder do you use?

I'll def. keep you updated about Cytolean. Its the one product I've heard nothing but good things about. I really did not want to have to resort to fat burners, so I did tons of research and this one def. came out on top! I'm up 2 pounds which is the opposite of what I was hoping for...but thats another story for later today.

Have a great day!

Thanks! I just may have to try your glut & bcaas next time i place a bb.com order!
Currently I am using BSN Lean Dessert protein powder. It is soooo yummy! But when I have been adding the Xtend, it tastes funny.
I have heard good things about the Cytolean, too. Good luck with it! & don't fret over the 2 lbs!!! We are women so unfortunately we have to deal with our weight fluctuating all over the place!

[Angela R]

Just wanted to stop over and put a foot in your journal as you did mine.

Congrats on the 55lbs, that is no small defeat =)

I LOVE strombollies....mmmmm yummmmmy! I am sure you could find a way to make one on your own. Have you ever tried rice flour? It has a lower glycemic impact than regular flour. It is a little more "tacky" than flour. You have to add yeast to it and let it raise for a good 30 minutes. Doesn't sit on my stomach like some wheats and white flour which is a bonus. Throw some organic marinara in there (no added sugar), turkey pepperoni, some ham and even a little cheese....or make it white with some garlic and olive oil. EWWWWW.....I'm really hungry now!!

Have a good day.

[SexyBack]

Hey, I just wanted to pop in and visit you since you visited me! Good luck!

[amj0883]

Hey everyone! So today was triceps and biceps:

Alternating Standing Dumbell Curls - 4 @ 12 - 2 @ 10lbs and 2 @ 8lbs
Ez Bar Curls - 4 @ 12 - 20lbs
Hammers - 4 @ 12 - 8lbs
Push Downs V Bar - 4 @ 12 - 2 @ 40lbs and 2 @ 45 lbs
Freemotion Tricep Machine - 4 @ 12 - 15lbs
Reverse Push Downs - single arm - 4 @ 12 - 5lbs

The diet stay consistent:

8 - 1/2 cup egg whites, 1 cup whole wheat cereal, 1/2 cup skim milk, BCAA, and 1 tsp Canola Oil

8:30 - workout

9:15 - 1 cup vanilla light n' fit yogurt with 1 scoop whey protein, Glutamine, BCAA, strawberries and blueberries

9:30 - 1 cup oatmeal prepared with water

12:30 - Cajun chicken sandwich (6 oz.) on flatout bread, 1/2 large sweet potato, and steamed veggies

3:30 - 1/2 Large sweet potato and a protein smoothie made with whey protein, 1/2 cup milk, 1/2 cup water, and a banana

6:30 - Chicken breast (6 oz.) with broccoli w/ 1 teaspoons Olive Oil

10:00 - Whey protein shake made with water and glutamine

I'm headed to the gym to do a HITT cardio session as long as my legs hold up...They are struggling from yesterday's workout!

So..I went to get my bodyfat measured today at the gym and guess what they couldn't find their calibers! Imagine that...lol...So she let me use the handheld machine that you type your stats into and hold out in front of you, but I"m not sure how accurate that is. I told the girl I'd stop by tomm. to see if they could find the calibers..

I figure the body fat measurement will hopefully make me feel better about the weight gain. If I keep gaining weight throughout the week I'm going to cut down on the calories next week and see how that works. It is about to be the TOM this weekend, but I"ve never really gained before.

I hope everyone has a great night! I'm off to the gym for some cardio and hot tubbing

[amj0883]

Hey everyone!! Sorry I didn't get a chance to post yesterday!

We had an unexpected snow storm so I couldn't make it to the gym yesterday morning - but luckily it was shoulders day and I have dumbells at home

Front alternating raises - 4@12 8lbs
Front side raises - one arm at a time - 4@12 5lbs
Rear Delt flys - 4@12 5lbs

I went and did 30 min on the elliptical last night and tried out the steam room for the first time - it was very interesting!!

Well - I just booked an appointment to get one of those body wraps I keep hearing advertised - has anyone tried them??

Valentine's Day was OK - dinner with my parents
Boyfriend went out and bought himself a playstation 3 with money we don't have - so needless to say were not seeing eye to eye right now

I'll post later about today's workout! Have a wonderful day!!

[moon girl]

Men and their video games! My bf's been talking about getting a PS3 as well but fortunately he hasn't yet. I know he wants to go buy one though... even though he's got an xbox 360 and more games than he has time to play

I've never had a body wrap but it sounds really good - you'll have to let us know how it was!

[sherdi]

Welcome to journalling!

I wouldn't be worrying about any weight gain.....the thing is, is that you will expect to see that....it's really not a good idea to use that as a guide...also just be careful with being too worried about a body fat %, it's just a number...you need to find the right balance for you and be the best YOU can be...not try to be something or someone you are not....I'm not saying you are doing that but I do see it a lot on the boards.

Work hard in the gym, eat healthy (without being too strict - please have treats!!!), and you will see results!!

[amj0883]

Originally Posted by sherdi

Welcome to journalling!

I wouldn't be worrying about any weight gain.....the thing is, is that you will expect to see that....it's really not a good idea to use that as a guide...also just be careful with being too worried about a body fat %, it's just a number...you need to find the right balance for you and be the best YOU can be...not try to be something or someone you are not....I'm not saying you are doing that but I do see it a lot on the boards.

Work hard in the gym, eat healthy (without being too strict - please have treats!!!), and you will see results!!

You are so right! Its so easy to get wrapped up in the numbers when ultimately it should be how you feel about yourself. I think I'm going to stay off the scale for awhile because I can't stand how that little piece of equipment can dictate my day

[amj0883]

Originally Posted by moon girl

Men and their video games! My bf's been talking about getting a PS3 as well but fortunately he hasn't yet. I know he wants to go buy one though... even though he's got an xbox 360 and more games than he has time to play

I've never had a body wrap but it sounds really good - you'll have to let us know how it was!

I'm getting the body wrap done Tuesday so I'll def. post an update on it!! The funny thing is that boyfriend bought the PS 3, but no games - bc he didn't want to spend the extra money...lol...so what was the point of buying it??? Men are weird...but I guess if thats his hobby then so be it, I just wish it wasn't such an expensive one

[Jules9991]

Originally Posted by amj0883

Men are weird...

ain't that the truth =(

[amj0883]

Hey everyone! Yesterday was back day followed by a 15 min. HITT session and it looked like this:

Pull Downs - 3@12 - 45 lbs
Rowing Maching - 3@12 - 60lbs
Lo Row - 3@12 - 35lbs
Assisted Pull Ups - 3@12 Level 15
Stiff dead lifts - 3@12 - 25 EZ bar

My diet was very consistent except last night we went out and I had a 7oz sirolin, grilled shrimp, and steamed veggies. It was very good and a great change of pace...from the normal grilled chicken!!

I've taken today and tomm. off from training and cardio! Today I've def. ate differently but I don't think unhealthy! I have this problem where if I eat even a little off my normal eating habits I've done bad..so I'm trying to adjust that thinking!! Instead of one BAD cheat meal I'm just being more relaxed on the weekends...any thoughts on this method??

Today looked like this:

8:00 1 cup whole grain cereal with 1/2 cup skim milik
9:30 3 egg whites with 1 cup oatmeal and a piece of toast
12:30 6 inch whole wheat sub with roast beef, turkey, reduced fat provolone cheese and fat free mayo
2:00 sweet potato
2:30 Lots of pineapple!!!
3:30 Protein shake with milk and banana
6:00 Salad with turkey and fat free ranch
7:00 Progresso light soup
7:30 chocolate covered strawberry
10:00 No pudge brownie with sugar free vanilla ice cream

See...I didn't eat junk food - but it was def. more than I'm used to

Now I'm trying to decide if I should eat very strict tomm. or if I should stay a little relaxed to keep my metabolism revved up for the week!

We rented No Reservations tonight and it was a great movie!! Sappy - but very cute!

I hope everyone is having a great weekend!