Stacey's Journal

[staceyr]

I met with my trainer today and was ready for a good leg workout!

cardio- HIIT 25 min. w/ incline

Smith Machine Squats
1x12 85
1x12 105
1x12 135
1x12 145

Leg. Ext.
1x12 45
1x12 60
1x11 60

St. Leg dad lifts machine
1x12 40
1x12 60
1x12 80

Ball squats
3x12 15's

Calf raises
3x12 45

Calf raises
3x5 regular
3x5 pointed out
3x5 pointed in

leg curls
3x12 ? don't remember weight

[staceyr]

Yesterday we did interval training, and my training kicked me in the butt!! I deffinatly got a good workout!! The workouts are going great and I'm loving what my trainer has me doing. Now I'm focusing on the darn diet. I know they say it takes trial and error to figure out your body. Well, I feel like I've done lots of trial and error and still can't get it figured out. The workouts are pretty intense. I think that I'm gaining muscle but shedding no fat. So whatever it is, I've got to figure it out!

[staceyr]

Yesterday I was suppose to meet with my trainer to workout and since it was Valentine's Day I decided to take a day off. Since January, I meet with him 3 days a week and have never missed one time!!! I know I'm gaining muscle, but not losing fat, or maybe gaining some fat. not sure what's going on with my body right now. Do I need to do more cardio? Doing cardio 3 days a week right now on the same days I meet with my trainer for weights. Valentines Day killed me with all the sweets I didn't turn down So working on cleaning that up.

[sherdi]

Hello!!!

Sounds like you are having some fun in the gym!

Remember, it's very hard to gain muscle AND lose fat at the same time...as long as you are doing a balance of cardio and weights, and watching what you eat (without being too obsessed - I am all for balance AND having treats are important IMO), you will see results...but it will take TIME...don't rush it, just enjoy the ride!

[staceyr]

Originally Posted by sherdi

Hello!!!

Sounds like you are having some fun in the gym!

Remember, it's very hard to gain muscle AND lose fat at the same time...as long as you are doing a balance of cardio and weights, and watching what you eat (without being too obsessed - I am all for balance AND having treats are important IMO), you will see results...but it will take TIME...don't rush it, just enjoy the ride!

Hey thanks! That's a good reminder for me that gaining muscle and losing fat is very difficult to do at the same time. Right now I think losing fat is on the top of the list for me. I've got my sweet tooth back, so the diet seems very difficult for me right now. Thanks again for the advise!!!

[staceyr]

Okay, I'm not slacking , just haven't found time to journal. My last workout was on Sunday and I'm still feeling it!! We did lots of hard ass interval training!! Today, I was suppose to meet with my traininer but I have classes I'm taking from 6-9 and it's an hour drive. Both today and tomorrow, so it's gonna be a little tough to get it in. I'm going to work something in tomorrow!! Diet's going better, a little more in control!!

[staceyr]

Yeah! I made it to the gym and got in a good full body workout!!! I didn't write down anything we did so I'll try my best at posting it and I have no clue what the weight was on some of them.

10 min. jog on treadmill

straight arm pull downs
2x12

Lat Pull down
2x12

T-bar row
2x12

Back Ext.
2x12 25 pds.

Overhead ext.
2x12 25

DB shoulder press
2x12 30's

3 way Bicep Curls
2x 30 pds

machine bicep curls
2x12 30's

DB chest fly
2x12 15's

Wide Leg DB squats
2x30 sec. 25's

lunge pulses
2x30 sec.

swiss ball glutes
2x30 sec.

Bridges
2x 30 sec.

side lying bridges
2x30 sec.

[staceyr]

I didn't get to test my bodyfat, but I'm weighing tomorrow. I have realized that when I try to meet my deadlines and really focus on my diet, I do worse than if I just don't think about it near as often. Does that make since? I think that when I really focus on it, I think more about food and what I can't eat and then want it. I'm gonna give up thinking that something is wrong with my body and stay faithful to eating healthy and see what happends. I have to say my scale has been going up way more than I want it to. This week is going to be tough and I'm not meeting with my trainer this week nor going to the gym so I'll be doing my workouts on my own at home.

[Little Nessi]

Welcome!! I'm not much help but here to say hi!

[staceyr]

Anyone ever read Burn the fat feed the muscle? I just started reading and loving it!! I'm learning sooo much.

Diet's going good! However, workouts slackin a little or I'd say just a little break from the gym this week. It always seems when one's going good the other one is slackin. Never can I do both! I'll get there! I'm learning to take one step at a time and I'll do better that way! Workin out tonight, so I'll get on here and post it!!

[staceyr]

Yeah! I made it to the gym today!! It felt so good to get in there and get in a workout!! Didn't eat too well today, sore throat, ugh.

15 min. elliptical
10 min. bike

machine bicep curls
3x10 30's

3 way bicep curls
3x15 30

Tricep kickbacks
3x12 10's

Skull crushers
3x15 30

dip downs
2x10

DB shoulder press
2x11 25's
1x10 25's

Did some abs!

[amj0883]

I hope your not coming down with that awful flu thats been going around! Try not to push yourself too hard if your starting to get sick so you can give your body time to heal! It sounds like you are doing awesome with your program!

[staceyr]

Originally Posted by amj0883

I hope your not coming down with that awful flu thats been going around! Try not to push yourself too hard if your starting to get sick so you can give your body time to heal! It sounds like you are doing awesome with your program!

Thanks! So far, no fever!! Yes, that stuff is nasty and really going around here. Went to the Dr. today to check for strep and that was negative too!! Staying home today and taking it easy! Hopefully tomorrow I'll be ready to get in a good workout!

[staceyr]

I've been in and out, but I've been sick and now starting to feel better!!! Computer's been at the shop for a few days, I was so lost with out it. But it's working now!!! Yeah!!!

Actually, I read more of the Burn the Fat Feed the Muscle so that I could start doing it. While I was sick, I atleast did well on my diet!!! No exercise. I wrote down everything I ate on paper so I'll have to post it when I get all caught up.

[staceyr]

My diet's been going good!!! I've been sticking to it and feel lots better all ready! The book I've been reading BFFM has taught me so much if not just reminded me of alot. I've also realized how sensitive my body is to carbs etc. and every little cheat bite I take counts and really sets me back. I was having a hard time understanding that just that little bit could hurt me. But it does and I'm glad I realize it now!!! Today I'm getting back on track at the gym and going back to being more consistant too!!

Here's what I've been eating the last few days:
Day 1:
meal 1: 4 egg whites, oatmeal
meal 2: grilled chicken breast, broccoli, 1 T. bbq sauce
meal 3: red baked potato w/ cottage cheese, 1 T. peanut butter, almonds
meal 4: can tuna, whole wheat tortilla
meal 5: protein delight

1134 cals
107 protein
91 carbs
30.5 fat
14 fiber

Day 2:
meal 1: 4 egg whites, oatmeal
meal 2: ff ham, cottage cheese, peas, light english muffin
meal 3: grilled chicken breast 1 T. peanut butter
meal 4: can tuna, tortilla
meal 5: protein delight

Day 3:
meal 1: 4 egg whites, cheese, oatmeal
meal 2: tuna, whole wheat tortilla
meal 3: protein delight
meal 4: cottage cheese, broccoli
meal 5: large salad w/ carrots, cheese and honey mustard dressing

Day 4:
meal 1: 5 egg whites, cheese
meal 2: 1 T. peanut butter, almonds, ff ham
meal 3: can tuna, whole wheat tortilla
meal 4: chicken taco salad w/ tomatoes, sour cream, cheese (no taco shell) (went out to dinner)
meal 5: (cheat) small slice cake w/ small scoop ice cream

Day 3 & 4 the last we went out for dinner. I decided to stick to salads. Wasn't even tempted to have my favorite mexican dinner!

[staceyr]

Reading BFFM and this is what I've figured for me as far as diet goes.


There was 2 diffent ways on figuring cals for fat loss: one was 1548 and one was 1374. So I'm aiming somewhere around 1500 and trying it out.

1500 cals
40/40/20
5 meals a day
124 oz. water

I'm giving this a try for 2 weeks and seeing how I do. May do the zig zag or carb up method eventually if need to.

meals 1-4 lean protein, starchy carb
after 3:30 protein and fibrous carbs

for workouts:
my goal is to up my cardio to 4-5 times a week for 30-45 min. each
It will be lots easier for me to do more once the weather gets nice too!

[amj0883]

Good plan! Give one a chance to work and if your not seeing results or not the results you want you can always tweak it a little...

Have you thought about incorporating some HITT cardio sessions during the week? I personally think they have proven to be more effective for me.

[staceyr]

Happy St. Patty's Day!!! I made it to the gym today!!!! Feelin great!! Just needed to get my ass back in there to get hooked again. No excuses now. Gonna go every Sunday, Tuesday & Thursday. Going to try to figure a way to go on Saturdays, if not will do something at home.

3 way bicep curls 3x15 30
Machine bicep curls 3x15 30
Tricep Ext. 3x12 20
Tricep Kickbacks 3x15 10
Shoulder press 1x12 15's, 2x12 20's
lateral raises 3x12 10's
reverse fly 3x12 10's

cardio--15 min. elliptical
20 min. bike

abs

[staceyr]

Hey everyone!! It's been while since I've posted. I've decided to post my workouts on the new workout tracker. So I'll just be posting my diet (when I do ournal, which I'm working on). And how things are going, goals, etc.

Wasn't feeling too well about how I was feeling over the last few weeks. But I've worked on a new schedule to make sure I made it to the gym!! Would like to go more than just the 3 days I have set up to go. So yesterday was day 1 for that!! Possibly making it tonight too and forsure Thursday!!

Not sure where to post my cardio:

did 10 min. run w/ small incline
did 10 min. elliptical with resistance

[staceyr]

Yesterday was gym day, I could barely do anything. Felt exhausted. Came home and had a 102 temp. ahh, no wonder why I couldn't do anything. Home sick today. I will post my workout in my workout tracker.

[staceyr]

Still sick and running a temp Not feeling well at all. Been off work all week and have done nothing but try to sleep. Have mild bronchitus. Not sure when I'll make it to the gym next. Hopefully soon.

[staceyr]

1st day of no fever!!! Yeah!!! I'm still taking it easy today! Gym for sure on Monday!!

[buttercup963]

Hi there,

Your journal is really good, and your doing really well at sticking to your diet, really good foods in there, wish i was that good!

Anyway nice to follow your journal so far, I will be following all the way through, good luck with your goals,

Tammy

[amj0883]

Its always nice to lose the fever!! Be sure not to push yourself - let your body heal!

[staceyr]

Originally Posted by buttercup852

Hi there,

Your journal is really good, and your doing really well at sticking to your diet, really good foods in there, wish i was that good!

Anyway nice to follow your journal so far, I will be following all the way through, good luck with your goals,

Tammy

Thanks!! I'm trying to get back into the consistant journaling! You look fabulous yourself!! Way to go!!!

[staceyr]

Originally Posted by amj0883

Its always nice to lose the fever!! Be sure not to push yourself - let your body heal!

Thanks hun!! One whole weak without the gym really sucks. I probably over did myself today just by doing stuff around the house. I can't wait to get back on track!

[staceyr]

Yeah!! Gym day today and I'm feeling better!! Today was chest/back day!
I'm posting all workouts in my workout tracker.

Today's diet was good, could've done better at getting in 6 meals

meal 1: 5 egg whites, 1/2 cup oatmeal
meal 2: chinese vegetables, 1 slice whole grain bread w/ peanut butter
meal 3: 2 slices cheese
meal 4: grilled chicken salad w/ cheese honey mustard dressing
meal 5: protein delight, hard boiled egg

[staceyr]

Yesterday I attempted hit the streets and go for a good run, however during my run it started pouring down rain. Each time it quit, I tried again and what do you know, it would start raining again. Well I tried. I only got about 1 mile in, but it felt good!!

[staceyr]

I'm still here! Working on doing lots more cardio! Did a 6 mile walk/run and it felt great!!! Cardio is so much more fun when the weather cooperates and I can get outside! Suppose to have a warm weekend and hopefully summer weather gets here soon!!!

Diet is going good!!! I'm working on tweaking it a little to shead some pounds! I've realized how hard it is to do both gain muscle and lose fat. Which I'm finding is almost impossible to do both at the same time. So first, I'm easing up on the weights a little, more cardio and gonna focus on losing fat first!

[amj0883]

If thats what you want to do - good luck!!

I personally would focus more on the weights..because the more muscle you have the more resting calories you will burn!