*Cgirl's Journal!*

Cgirl · 05-29-2006, 04:40 PM

Alright, im finally gonna start a journal. First off..i'm 19 years old. 5'5" about 119 pounds, i've been lifting on and off for a few years, but had to take a very very long break because of a shoulder surgery. I've been dancing my whole entire life and have always loved being active. My goals are to build some muscle, get that six pack..and maybe be able to compete one day!

I have been lifting since january but just started my new program, full body split (from terracottas website, Thanks!!). I am trying to consume 2300 calories on lifting days, and 1800 on non-lifting days...trying to get around 40/40/20 or 50/30/20, i have realized that it is actually really hard to eat that much clean food because i get soo full!!

here is what i have done so far today..
workout: i dont have exact weight or reps, so i will get that next time
deadlifts
lat pulldown
incline press
Military press
leg curls
standing calf raises
side laterals

i have ate according to fitday:

grams cals% total
Total: 1226
Fat: 27 239 21%
Carbs: 134 453 40%
Fiber: 21
Protein: 111 442 39%

breakfast: 1/2 cup oats
1/2 cup fat free c.c w/ sugar free maple syrup

WORKOUT
post: medium banana
tsp honey
protein powder w/ water
slice of soy rye bread
tsp p.b.

lunch: 4 oz salmon w/ sugar free maple syrup
1 cup green beans
1/2 cup plain nonfat yogurt

snack: 1/2 pure protein bar
small apple
12 oz soy milk
protein powder
its about dinner time...but i am not hungry at all so we'll see what happens!

I would LOVE any comments, criticisms, recommendations!!! im so glad to finally have a journal!

KickBoxQueen · 05-29-2006, 04:49 PM

Hello and Welcome!!

I almost flipped when I saw the 1200 calories from fitday.com but then realized you hadn't finished eating for the day yet... PHEW!!!

If you've been getting advice from Terra you on the right foot!! So what does the rest of your split look like and how many days per week are you lifting?

Just one quick thing... I notice you've had two servings of protein powder and 1/2 a protein bar already today... which is okay, but make sure you're getting plenty of protein from natural sources as well. Protein powder is great, I have one serving daily myself... but natural is always best!! Protein bars are great in a pinch, but some brands are loaded with sugar and a bunch of other stuff you don't really need, so check your labels. A better route, if you're really into the bars, is to make some yourself. There are some great protein bar recipes on the recipe thread. Salmon is a great source of protein... I saw you had some of that today.

Let's see what's up for din-din!

tidmanma · 05-29-2006, 05:10 PM

Whats happening CGirl! I just started a journal myself feel free to check it out. Looking at your stats, diet and workouts it looks like you are not too far from competing. Best wishes I'll be following along!

Cgirl · 05-29-2006, 08:00 PM

hey thanks Kickboxqueen and tidmanma! first off I totally agree about protein powder and bars, i realize they are not the best choices, but they have been much easier for me lately. im a waitress and I work a lot, I don't really get breaks, so i just have to shove a protein bar down when I can...it sucks, but I am going to try to make my own one day though!
Well..to finish my day off:
Dinner: turkey meatloaf
1 cup brown rice

30 min bike ride

Snack: 1/2 cup c.c
1 tbsp p.b.
so my final breakdown is 1689 calories, 38 fat, 180 carbs, 153 protein
NO WHERE CLOSE to my goal of 2300 calories...i am soooooo full though!!! i doesnt seem right, but i measured it all out! geez...

heres the rest of my plan:
lift 3 times a week, the plan in my first post alternated with this-
squats (I LOVE these!!!)
bench press
rows
lunges
calf press
rear delt raises
..and maybe do cardio about 3 times a week...since i waitress though im not sure how much cardio could be too much though, since im sure my job counts for something!
Good day, not enough food..im going to have to figure out some more calorie dense foods though so i dont have to stuff myself!

tidmanma · 05-29-2006, 09:10 PM

Hey if you are going to make your own bars one day, here is a recipe I used. You don't have to use this it is just a suggestion, IMO its better than store bought protien bars (too much sugar in them)

Combine in Large Mixing Bowl

8 Scoops Whey (Vanilla is very good)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Any flavor is good)
2 Cups Skim Milk

Mix until a sticky batter is formed (may take a few minutes)

use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:
3g fat
28g carbs
29g protein
257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR postworkout.

Like I said I'm not aware of your goals I'm not sure if that is too much calories or not if they are you can just cut in smaller pieces. Also if you are looking for calorie dense foods go for the oats! I eat em so much I'm almost sick of eating them! It sucks trying to get food at work. Luckily I have my own cube and attend conference calls so I can eat while I listen

Where do you waitress at?

MuscleMom · 05-30-2006, 09:32 AM

Hi and Welcome!

Cgirl · 05-30-2006, 01:12 PM

Thanks so much! im a waitress at applebees, fun job. Actually im working a double shift today, just on my couple hour break right now...Anyone know what a job like this would count for?? some type of cardio maybe? i've just been trying to figure out how to adjust my calories to it...
im trying to get to 1800 calories today, im doing alright so far, but it is suprisingly harder to get that many clean calories without getting completely stuffed.. i upped my breakfast to 2 cups of cooked oatmeal instead of 1 so that should help me out some!!!
I'll let you all know how my day finishes off after work!

Cgirl · 05-30-2006, 01:13 PM

oh yea, thanks for the recipe i'll definitely try it out sometime!!!

tidmanma · 05-30-2006, 05:43 PM

Hey I'm a logistics intern for Motorola and its tough stuff but I would rather do that than waitressing... I was a waitor for 3 months at Michigan State and wow it was hard and stressful well at least for me... no wonder everyone I worked with smoked cigs! SICK! And 1800 clean cals is tough I'm tryin to get in 3000 cals clean ... it sucks... ah well keep up the good work ... off to the gym now you can catch my workout posted in my journal later tonite. Ciao!

twinnett · 05-30-2006, 05:54 PM

3000 calories? Wow! I'm trying to work my way up to 2200. I never thought I'd have the problem of not being able to get enough calories. when you're eating clean, though, it's harder than it seems. I'm eating way too many shakes and protein powder

Cgirl · 05-30-2006, 08:11 PM

Today was ok, still not as many calories as i wanted...i ended up with 1656 calories , 34 gm fat, 187 carb, 166 protein. im doing great with my protein grams though! i worked a double today so my eating times werent the best:
8:30- 2 cups oats
3 egg whites
9:30- small apple
1:45- turkey meatloaf
asparagus
banana
tbsp p.b.
2:30- 3.5 oz chicken
.5 cup broccoli

4:30- .5 cup plain yogurt
.5 cup fiber one
2 tbsp frozen berries

8:00- turkey loaf
1 cup broccoli
.75 cup brown rice

8:45- 1/2 pure protein bar
8 oz soy milk

so...yea i did alright, lookin forward to lifting tomorrow morning though! im going to try to get at least above 2000 calories

twinnett · 05-30-2006, 08:15 PM

I'm trying for 2000 too! I'm going to check in on you, so eat up!

tidmanma · 05-30-2006, 09:29 PM

Have you ever tried to make your own "gainer" shake?
2 cups fat free milk
1/2 cup oats... more if you can down it
1 banana
1 tablespoon PB (optional)
1-2 scoops whey depending on your protein needs

Its alot of cals and its pretty clean it may be worth a shot... Just a suggestion! Maybe look for a cup of Cottage Cheese before you go to bed your body will love it!! It has casein which is slow digesting protein so your muscles will be fed with protein while you sleep. I only wish I could down cottage cheese that stuff literally makes me puke! My sister was cracking up watching me try to eat it over the sink... if you can down it more power to you! Alrighty girls 2000 tomarrow I'll be checkin in!

Cgirl · 05-31-2006, 10:11 AM

I had a good workout this morning! before i had a shake w/
8 oz. soy milk, 1/4 cup oats, and i scoop protein
i didn't want to have too much because last time i felt sick the whole time i was working out
squats
bench press
rows
lunges
calf press
rear delt raises
and some hanging abs..once again i didnt really write down how much i did but i always work as hard as i can!!
.... when i got back i had a GREAT breakfast
2 cups oats, 2 tablespoons p.b., banana, and sugarfree maple syrup
Yummy!!!! so im doing pretty good on my calories soo far, i think i will make it to my 2000...and hopefully get to 2300, my goal.

tidmanma- i agree, c.c is GROSS! but i have figured out ways to cover the taste and disguise the lumps..so now i eat it pretty often, and yea normally before bed!

MuscleMom · 05-31-2006, 10:14 AM

Hey Cgirl..I have had the dreaded pre w/o oat belly too...very uncomfy!

Have you tried mixing a little xtract into your CC. When I eat it, I blend it in the blender with a small amount of yogurt and some Davinci SF syrup to cover the lumps (when I don't want them) and enhance the flavor.

Have a great day!

Cgirl · 05-31-2006, 08:30 PM

finished up my day, and i think i did pretty good at my calories....honestly i know i should prolly eat a little more, but i still feel nervous about eating that much, but its starting to get easier here goes my macros:
1991 calories, 41 fat, 238 carbs, 180 protein so that makes it 20/41/39, which is pretty great!

i've been feeling kinda sick to my stomach lately though, not sure if its from working out hard...or i thought maybe because i consume a lot artificial sweetners... does anyone think thats a possibility? hmm... maybe its because work has been soooo slow and im not making ANY MONEY!! haha i think that would make anyone sick!
anyways, i plan on doing some cardio tomorrow morning..not too much though, gotta spare those muscles!!

twinnett · 06-01-2006, 12:26 AM

Yeah, I consume way too many artificial sweeteners and it plays a number on my stomach sometimes. I've been using Stevia lately instead of Splenda, which has helped. Wow..those first two meals were loaded with calories! Good job! I got to 1900 yesterday too! About cottage cheese...I used to hate it, but I love it now. Blending it takes out the lumps if you don't like the texture. Here's some ideas:

Mix w/ raw pumpkin, splenda and cinnamon
mix w/ yogurt
put in shakes
put in protein pancakes w/ oats and egg whites and different spices
blend w/ salsa and top a potato
blend w/ sugar free syrup on a sweet potato
mix w/ PB and cereal (like Kashi Crunch) or PB and a TBSP of unsweetened cocoa and some splenda
Put in soft, warm apples w/ cinnamon and splenda

Sorry to go on, but I LOVE cottage cheese and there's so much you can do with it!

Cgirl · 06-02-2006, 10:41 AM

I just had a GREAT workout!!!! I was just feeling really good, and have been in a good mood...yesterday my boyfriend got back, i hadnt really seen him in about 2 weeks, well i was lying with him and kinda holding myself up with my arms, he was feeling my arms and was like "WOW, you are getting buff! geez" haha i took it as a compliment, he said they looked "huge," i DEFINITELY do not have huge arms, but compared to what they have been there is quite a difference! so yay im glad to be seeing differences, and i am sure im going to be getting the abs i want by the end of the summer, so im feeling good about that too...
well anyways, just working on eating enough today!! My fridge is pretty packed with veggies i havent used yet though, so i need to cook them before they go bad...but they arent going to get me too far on the calorie count so i better go to the store

Twinnet- thanks for all the ideas, i also discovered c.c is pretty good in omelets!!

lea869 · 06-02-2006, 01:01 PM

Yay! A good workout is always awesome. Good for you for upping the cals, it is hard- Im trying for 2000-2200.

Strong arms are fun! And seeing a difference is rewarding, isnt it!
anyway, keep up the great work!

Cgirl · 06-04-2006, 02:11 PM

I havent written in a couple days, been pretty busy. I had an awesome bike ride with my boyfriend yesterday, and i ate very well throughout the day..except that night we went out and i had a few drinks. I very rarely do that so im not going to worry about it because we had a great time! so today i did some cardio to try to burn off that beer

Everything is going pretty well.....and i am just soooo happy it is summer!

twinnett · 06-04-2006, 02:36 PM

I'm glad to see you're doing well! Keep getting those calories in! I'm trying to do the same. I never realized how hard it is to eat that much when you're trying to do it with GOOD foods!

KickBoxQueen · 06-04-2006, 07:50 PM

Good to see you're seeing some improvements in your arms!! ...and that your boyfriend sees those improvements too!!

Keep up the good work!

MuscleMom · 06-04-2006, 08:08 PM

Nice to see that BF noticed the changes...Yeah to you!

Going out and having fun...a girl needs that

Cgirl · 06-05-2006, 04:11 PM

Thanks for the encouragement!

Today was Squat Day!!! i love those, i did great today...i did my last two sets with 155 Ibs, so i was feeling strong... thats about 35 pounds more than my own weight, so thats pretty good right? I think my legs could have taken more but my back felt stressed so i only did reps of 5, i was thinking about using one of those belt things but i dont really know how to use it and i dont want to look like a dork! so...if anyone uses one let me know, and how tight are they supposed to be??? oh yeah my weight has gone up quick

but i think its from the creatine! Thanks

eating is going ok...healthy food, but probably not enough, geez...so im sticking pretty close to my 40/40/20, should i still look at my grams pretty closely...even if im on my right ratios? sometimes is seems like a lot of fat grams but im still around my split?
Anyways, hope everyone is having a good day!

KickBoxQueen · 06-05-2006, 07:52 PM

YAY FOR SQUAT DAY!!!

I love squat day!! I just recently got into barbell squats and I fell in LOVE!!!

I wonder why your back felt stressed? Hmmm... is your form correct? Form is crucial on bb squats... I wonder if you could have a trainer take a peak at you while you do a set to make sure your form is right... I'm sure one would be happy to do that... it only would take a minute. At least you then would know that the stress in your lower back isn't coming from your form and then would be able to troubleshoot otherwise.

Where's the rest of your workout details? We like to know that stuff.... I am very detail oriented!!

MuscleMom · 06-05-2006, 08:00 PM

Quote:

Originally Posted by Cgirl

Thanks for the encouragement!

Today was Squat Day!!! i love those, i did great today...i did my last two sets with 155 Ibs, so i was feeling strong... thats about 35 pounds more than my own weight, so thats pretty good right? I think my legs could have taken more but my back felt stressed so i only did reps of 5, i was thinking about using one of those belt things but i dont really know how to use it and i dont want to look like a dork! so...if anyone uses one let me know, and how tight are they supposed to be??? oh yeah my weight has gone up quick

but i think its from the creatine! Thanks

eating is going ok...healthy food, but probably not enough, geez...so im sticking pretty close to my 40/40/20, should i still look at my grams pretty closely...even if im on my right ratios? sometimes is seems like a lot of fat grams but im still around my split?
Anyways, hope everyone is having a good day!

Hi Cgirl. Yep the creatine will add some weight (but all water) Sounds like it is helping with the strength.

With the food, I think that the grams are more important than the ratios...but that is just my opinon. I wouldn't sweat it too much off season. Sounds like you are hitting things right on.

Cgirl · 06-05-2006, 08:12 PM

Well, im pretty sure my form is very good...ive been doing squats for years now and always had people watching and said i did it well, so im not sure.
Well, the rest of my details... i dont always write things down but i'll give a shot at what i remember
squats- 10 reps-#95, 8-#115, 6-#135, 5-#155, 6-#155
press- 12- #40, 10- #50, 2x6- #60
rows- dont really remember- 2x8-#70, 6-#85, 8#70
lunges- 3x16- #50
calf press- 3x30- #140
bicep curls- 2x10- #20 db's, 8- #30's
rear delt raises- 12-#12 db's 2x12- #15's
some abs at the end

i think that is pretty much the way it went, i try to lift as heavy as possible, but i take it easier on upper body since i had a pretty horrible shoulder experience a while ago. anyways, any input on those numbers would be great! i should write things down next time :P for sure

KickBoxQueen · 06-05-2006, 08:18 PM

I love writing down my workouts... I find it easier to track how my strength is increasing and then I can see from my last workout what weight I should start my set with, so I don't spend time "guessing" at the gym. I waste less time and spend more time lifting really heavy.

So your form is good then... I wonder why your back feels stressed? That's no fun!!! I've never worked out with a belt, you may want to post that question in the training forum, I bet you would get lots of responses there.... it may give you some insight.

Cgirl · 06-07-2006, 09:23 AM

My body felt a little more tired than normal today, yesterday i did about 40 min. of cardio and was feeling great! i wouldve gone longer but i had to leave. Im thinking i felt tired today though because i probably couldve used a couple more hundred calories, i got to about 1700...a great 40/40/20 ratio. Well see, since i started my new workout split a couple weeks ago im still figuring out how my body is responding to recovery.
Deadlift day today! went pretty well, my problem is that now that im starting to lift heavier weights i could really use a workout partner! except right now im in a really small town...and most of the time when i go to the gym, i am literally the only one there! and i dont have any friends with the same goals or that i would even want to workout with! oh well...hopefully i'll run into someone.
right now with my pre/post workout meal i have:
712 calories, 10 gram fat, 120 carb, 61 protein.
gotta run to class now!! i'll tell ya'll how the rest of my day goes!

Cgirl · 06-07-2006, 09:44 AM

oh yea, im debating about doing my abs at the beginning o my workout, i like to do cable crunches but at the end my arms are so tired already that its actually hard to hold the rope!
I forgot to put my workout down!
Deadlifts- not sure how much the bar was but heres the weight i put on
10- #50, 8- #70, 2x8- #80
Lat pull- 10- #70, 2x8- #85, 10- #70
Incline press- 12- #20 dbs, 3x10- #25 dbs (need a spot so i can go heavier!)
military press- 10- #12 dbs, 3x10- #15s
leg curls- cant remember...couldnt really read the weight tags

one leg calves- 3x30- #25s, 20- #30s
lateral raises- 3x10- #10s, 10- #8s
calf raises with bar- 2x30- #95
weighted abs