BootyBootyBooty -- Sunny's Back in Action

[Paichka]

Hey yall! I'm baaaaaaaaack! *evilgrin*

For those new-faces-in-the-forums who don't know me, I used to post here a few months back fairly regularly (while I was in Iraq)...I allowed work and life to intrude and got away from posting. Not having an internet connection at home didn't help matters any, either, but I digress.

For those of you who DO know me, hi, I missed you guys terribly! (Never doubt the motivational power of a board full of Ladies Who Lift.)

Anyway, I'm a 23 year old First Lieutenant in the 3rd Infantry Division here at lovely Fort Stewart, Georgia...which is about 30 minutes outside of Savannah. I work as an executive officer here, which I suppose to translate to corporate terms, I'm sort of the VP of my company. I've had some bad luck recently -- I meant to restart my journal over a month ago, but I sprained my back (again) and then had to have surgery (female stuff) so I haven't been able to work out for ages and a day. But now I'm easing myself back into a regular workout/lifting schedule.

My Goals

1) LOSE BODYFAT -- I've actually lost weight during my convalescence, but I think it's mostly muscle. SOME bodyfat has been lost due to the fact that my calorie intact dropped dramatically (the week I had surgery I lived on soup and popsicles...nothing else would stay down)...but on the whole I need to firm up my midsection and lose a little jiggle in my backside...hence the title of this journal.

2) EAT HEALTHY -- Depending on what calculator you consult, I SHOULD be getting somewhere between 2000-2500 calories per day given my activity level (or what it used to be, and what I plan on working back up to). I'm probably hitting 1500 now. My macros are fine generally, maybe not quite high enough on the protein, but overall clean -- I just need to get my intake up...gradually, to match my workout plan. I think I'll aim for 1800 a day for now, and see how that works.

That's what I'm working on for the next month. I plan on trying for a triathlon at some point, but I'm more concerned with getting my workouts back on track.

The Plan

Weights

3 x full-body circuit style lifts per week. M/W/F. These will involve:

3 x 10 reps --
Squats (Regular, Plie, Narrow)
Bench (Flat, Decline, Incline)
Pulldowns (or Pullups, or Row)
Upright Row (or Lateral Raises, or Rear Delt)
Military Press (or Arnold Press, or Alt. DB press)
Triceps Pressdown (or dips, or Overhead Triceps)
Leg Curl (or Glute-Ham Raise, or SLDL)
Leg Extension
Biceps Curl (Barbell, Alt. Curl, Cable High Curl)

(The workout above is my Monday workout -- W & F are in the parentheses)

Cardio

For my job, I have to do cardio every day. (My unit does PT 5 days per week.) So --

M: 45-60min cardio (double-step)
Tu: Hills/Sprints
W: 45-60min steady state (easy)
Th: HIIT
Fri: 45-60min steady state (easy)
Sat: Long run (optional)
Sun: OFF

Nutrition

This is the piece that's the hardest, and not because I'll overeat. I'm concerned about undereating, especially since my appetite has been off lately. However, I know what I need to do -- so I AM in the habit of bringing my lunch to work with me along with 2 healthy snacks, for a total of 5-6 small meals a day. I'll log my meals here so you all can help me tweak my diet. I know already that I'm low on calories and I'm not getting enough protein, so those are my two focus areas for the next month.

Cardio Days: 1800-2000
Weights: 2000-2200
Rest Days: 1600-1800

I'm also taking:
A Multivitamin
Calcium
Fish Oil
Lucein (for my eyes)
Vitamin C
B-complex

I'll try to stick to a 40C/40P/20F plan. My fats may creep high and my protein slightly lower than that, but I'll see how this works for me for the next four weeks or so, then I'll reevaluate.

I owe you guys my weight + measurements (and pictures, but that will have to wait until I buy a digital camera) so I'll try to input that tonight or tomorrow.

Hope yall are having a great one!
--Sunny

[daYDreAmErX]

Welcome back ! I'm gonna follow your journal !

Good luck with the food, that's often the hardest part !

Val

[twinnett]

Looks like you have a great plan! Thank you for your service!

[WannaBeModel]

Welcome back, Sunny! I can't wait to see your killer workouts again.

Are you all recovered from surgery?

[Ninja J]

HURRAY SHE'S BACK!!! I was actually thinking about you the other day.. no lying.

Welcome back!!

[Paichka]

Kris -- I am MOSTLY recovered from surgery, which is why I'm not going to start lifting until next week. I'm going to ease back into cardio this week, with thorough stretching routines, and keep my diet in check. Next week, barring any complications, I'll put my weights plan into action.

Jess -- Thanks! I've been thinking about you all a ton, and I'm glad I finally got off my rump and decided to get back to posting here.

Okay, so here's today:

0500 (Pre-workout) 8oz coffee + 1 luna bar

0630 Workout: 60 min cardio (30 min stepper/15bike/15treadmill walk high incline)

0800 Breakfast -- 2 packets oatmeal + 1 scoop vanilla protein, unsweetened applesauce

1100 Meal 2 -- 4oz chicken breast + 1 sliced green pepper + 1 mini cucumber

1300 Meal 3 -- Arby's Martha's Vineyard Salad w/o almonds or dressing

1600 Meal 4 -- 1 lowfat cheese stick + special k snack pouch

1830 Snack -- 1 slice bread w/ peanut butter

2000 Dinner -- 1 cup "fried" rice w/ 2oz ham, peas, spinach, carrots, egg
1 cup sliced strawberries w/ lowfat yogurt

Daily Total: 1793
%F: 22 (44g)
%C: 48 (223g)
%P: 29 (130g)

Hope yall are having great days!

Sunny

That's not bad.

[terracotta]

*rubs eyes*
*pinches self* OW

OMG.. she's back!

Hi there

Bootybootybooty.. what a cute journal title.. you should check out my video
well.. my website http://terracotta2.googlepages.com/
and video http://terracotta2.googlepages.com/aboutme.html

Anyways! Glad to have you back!

[terracotta]

LMAO at your last blog entry.. damn.. you are a very entertaining writer.

[Emma-Leigh]

Originally Posted by Paichka

Hey yall! I'm baaaaaaaaack! *evilgrin*

YAY!!!



Wow - Longggg time Chika!! How have you been??!! Damn - it sounds like things have been rough for you with your back and surgery and other things?!

Just ease back into things slowly ok (although knowing you that is not going to be easy!!) But the last thing you want to do is set yourself even further backwards!!

Good luck - your goals sound very sensible!


ps: so when do you plan on buying that camera!

[lea869]

Welcome back! Ill be following along- itll be a fun journey! Im sorry about the surgery and stuff, im glad youre recovered now.
Have a great night!

[ab-swing asianbabe]

helloo!!! I wasn't around when you were before (I'm still a newb ) but you sound like you're back and at it! Go get 'em girly!!!!

[ChocoChick]

Welcome back. I've been wondering about you! Sounds like you are in a great location (I love Savannah). Hope you get all healed up soon.

[Paichka]

**Daily Non-Sequitor** Have you ever noticed that the more you do cardio the more you feel like you HAVE to do, in order to "keep up"? I was reading one of the millions of magazines I buy each month (some fitness, some fashion -- mostly to keep myself entertained while on the stepper or when I have to pull staff duty) and in one of them...I BELIEVE it was last month's Fitness Rx...it talks about how in order to obtain a bikini body one must do 60-90 minutes of cardio PER DAY.

I know this to be patently false. I know that for most people (elite athletes and cardio bunnies notwithstanding) 30-40 minutes of steady-state cardio or 20 minutes of HIIT 3-4 times per week is perfectly sufficient to lose fat and spare muscle. Too much cardio will result in the dreaded skinny-fatness and may actually lead to overeating, or at the very least could cause you to injure yourself or get so fatigued/fed up/sore/sick of it all that you just up and quit your workout program entirely, retreating to old habits and blowing up like a thanksgiving parade float.

I know that you need to lift weights and follow a sensible cardio plan along with a meal plan that allocates a sensible amount of calories. I know this. I've said this in previous posts. I believe this with every ounce of my non-cardio-bunny being.

It's just so darn tempting to think that more cardio equals better results. :P Silly, right?

Cardio -- as addicting as chocolate...and just as bad for you in high concentrations.

[StlBarbie]

Why oh why did I so know a journal named BOOTY, BOOTY, BOOTY ... would be YOU???????????????

WELCOME BACK SUNNY!!! So glad to have you back on the board!!!

[Miranda]

Originally Posted by Paichka

last month's Fitness Rx...it talks about how in order to obtain a bikini body one must do 60-90 minutes of cardio PER DAY.

never mind . . . i read that in order to develop a six-pack in 2 weeks you should do an hour of cardio every day 'to burn off extra fat'.
oh, and train abs 4 times a week for half an hour.



welcome back why is it every time i think of someone who disappeared they all come back? do i have magic powers or something?

[sherdi]

Hey Sunny! Welcome back! I also was thinking about you the other day! I am glad to see you back but sorry to hear you have gone through a bit of a rough patch...I am sure you will do great with your new plan!

[Paichka]

Hallo ladies!

Here's today's stats:

Workout 1: 45 min cardio
(630am)

Breakfast: 2 packets oatmeal, 1 scoop vanilla protein
(830am)

Lunch: Lowfat tuna wrap + Light! Potato Chips
(1200pm)

Snack: 4oz lowfat cottage cheese + special K snack pack
(4pm)

Dinner: Scallops w/ Tomato-Feta Sauce over Spaghetti
(8pm)

Daily Total: 1600
%F: 16 (27g)
%C: 55 (209g)
%P: 27 (99g)

I think my protein is low. I'll try to up it before next week -- I haven't started lifting yet. I REALLY wanted to today -- keeping myself from going too fast too soon is tough. I wonder if my calories aren't a bit low as well...if I get hungry, I'll have a snack w/ fat and protein like peanut butter or some nuts.

Hope you all are having great days!
Sunny

[imperfectly_lou]

I am sooooo glad to see you back!!!!!!!!! Yayyyy *Lou does a happy dance*

[Paichka]

Ugh I'm too tired to post my stats.

I didn't work out today, as we had to start work at the crack of dawn this morning and by the end of the day I was too wiped to even THINK about the gym. I'll work out on Sunday instead if I feel like it. I don't feel bad about missing a cardio workout -- since I can't lift, I'm mostly taking this week to just ease myself back into a regular workout schedule.

My diet today was only so-so:

Breakfast: 1 cup cereal + ff yogurt + dried berries

Meal 2: 1 cup oatmeal

Meal 3: I gorged myself on sushi at lunch -- about 3oz of chicken, 3 mini-dumplings, 3 pieces of sashimi and a california roll. With soup and salad...800 cals altogether?

Meal 4: Luna Bar

Meal 5: Honestly I wasn't hungry this evening...I had another bowl of cereal with yogurt, but that was more because I was craving something crunchy than because I was hungry.

Daily Total: Between 1600-1800 cals I think, I could begin to guess at the breakdown. Protein was low again today, fats were probably moderate and carbs were through the roof between the sticky rice and all the cereal.

**Mini-Rant** My boyfriend, who is a lovely person in all respects except this, is convinced that we spend too much money at the grocery store, and made me promise to wait as long as possible before going again (ie, until after payday). It's been about 3 weeks since I've gone, but only about a week and a half since SOMEONE went -- my mom came and visited while I was recovering from surgery, and she bought a few things, produce mostly. I haven't done a BIG shopping trip in almost 3 weeks though.

I am out of:

All forms of produce (spinach, apples, bananas)
All forms of cheese (cottage)
Peanut Butter
Yogurt

I have:

Meat...rice...and boxed potatoes that he has from his days as a bachelor. I was complaining because I was scraping meals together from frozen and canned veggies I found at the back of the pantry, and he said to me, "Why can't we just eat Ramen or Easy Mac like normal people?"

I'm sure he was kidding.

I'm going to the store Sunday.

[IronMaiden1522]

Hey Sunny!!

Soo good to see you back here!! Your new plan looks awesome too!! So make sure you are all good to go before you hit those weights. I remember you like to kill em' !!

[Megin]

Sa... Sa... SUNNY!!!


*dances in chair*

You're here! You're back! You're SUNNY!!



I have not seen your journal !! (guilty of only clicking User CP) - but woooohhoooooo




*Megin starts the day off happy*

[arose70]

WTF!!?!?!?!?!?

How the heck are ya?!?!?!?!!?! Glad to have ya back .

Hope surgery recovery goes well and you can hit those weights up!

[arose70]

Originally Posted by Megin

I have not seen your journal !! (guilty of only clicking User CP) - but woooohhoooooo

ROFL-I did the same thing!

[Mango]

Hi!! Thanks for stopping in my journal. You're hilarious!! I totally agree with the cardio!! I find if I do a certain number of minutes one day, if I don't hit that exact number on my next day, I feel like I'm falling behind or something.

90 minutes of cardio a day!! Those chicks need to get a life. I'd bet those models aren't so much doing 90 minutes of cardio a day as they are hurling up their lettuce 9 times a day.

Get that protein up!!

Have an aweeeeeeeeeesome day!!

[Paichka]

Hey girls!

Today was USR turn-in. Let me explain USR. It's the monthly Unit Status Report we army types have to submit to the Division, who compiles all the data we submit and gives it up to the Pentagon, where presumably it's digested by uniformed types up there and then placed in a folder on GW's desk, where it is probably not read, because, to be honest, it's pretty boring. It's a huge pain in the butt though -- there's about 20 documents we have to generate each month on everything from our personnel status (who's available to deploy vs who's NOT available -- and if they aren't available, because they're pregnant or need a dental exam or immunizations or whatever, we had better be able to explain why) to our equipment status to what types of Soldiers we need in the unit. SUCH a pain. It took about 2 hours to completely turn in, and I missed breakfast.

So, like, it's hot here. Really, really hot. Like, three-alarm chili/jesse metcalfe/hot-tub-in-hell hot. I thought after the desert I'd never find the states hot again, that I would laugh in the face of Georgia temperatures and roam the summer without fear.

But alas, I had forgotten to consider humidity. Georgia summers are like living inside a wet cotton ball that's been put in the microwave. The air is so thick that you need a straw. Soldiers are dropping like flies out at training, which because we have to train like we fight, they must conduct in full-battle-rattle...this kind of heat + 20 pounds of gear...mmm...recipe for heat stroke.

I did HIIT this morning for the first time in ages -- and I almost died. Death Himself was on the treadmill next to me waiting patiently for my heart to give out.

Workout: 2 x HIIT
HIIT 1: 5 min warm up, 5 x 1 on/1 off, 5 min cooldown
HIIT 2: 5 min warm up, (30on/90off, 45on/75off, 60on/60off, 90on/30off, and back down), 5 min cooldown.

Meal 1: Luna Bar

Meal 2: Ruby Tuesday's Salad Bar (mixed greens, carrots, garbanzo beans, ff dressing) + crabcake

Meal 3: Cereal + Yogurt + Dried Fruit

That's my day so far. Hope you guys are having great ones! I think I'm going to see Talledega Nights tonight...any reviews? :-D

[WannaBeModel]

Originally Posted by Paichka

Death Himself was on the treadmill next to me waiting patiently for my heart to give out.

Happy Monday, Sunny! Nice jobo on the HIIT! It looks killer!

[Paichka]

Happy Monday, Ladies!

Kris -- thanks, the HIIT was a killer -- I'd forgotten how much that hurts. It's like some sublime form of torture. Waaaaay worse than that "sweatin' to the oldies" nonsense some cardio bunnies like to do.

My weekend was okay...very lazy. I went to the grocery store on Sunday and spent about 300 dollars (not all of it was MY food though -- the boy insisted on buying doritos. I swear he thinks "nacho cheese" is a food group) on food. I made some awesome steak last night with yellow rice, salad, and tropical gingered-fruit salad.

Today so far:

I didn't have to do PT this morning so I got to sleep in a little bit.

Breakfast (8am): PB&J Smoothie

Lunch (12pm): Arby's Martha's Vineyard Salad (no dressing)

Snack (3pm): 1 packet Special K snack bites + 1 babybel chedder wheel + 1 cup mixed fruit (left over from last night)

I'm going to the gym this afternoon to lift for the first time in ages, so here's hoping I don't break myself. I gave away my preworkout snack to one of my battle-buddies who forgot her lunch today and was starving (it was GOING to be applesauce) but I will have a little cottage cheese postworkout. I think I have a powerGEL in my gym back, so that may serve me for preworkout.

I may try to make a double dose of my smoothie in the morning and bring it to work with me...do you guys think it'll last all day if I put it in the fridge?

What do you all eat pre and post workout?

I'll be back on tonight to post my workout and dinner.

lata!
Sunny

[arose70]

Originally Posted by Paichka

(not all of it was MY food though -- the boy insisted on buying doritos. I swear he thinks "nacho cheese" is a food group) on food.

*screeeeeeeeeech* hold up there lady! what's this "boy" talk we have here???????

[Paichka]

Arosie-rose: I have a boyyyyyyfriend. He's a doll. We've been dating about 5 months, since Easter. He's my height (5'9" ish), dark hair, hazel eyes, great sense of humor, loving, the kind of guy who will do anything for you -- just an all around great catch. I'm babbling a little bit, huh?

Anyway, here's the rest of my day:

I left off at my last snack. After work, I went to the gym and lifted weights for an hour. I know Titania and Jess have been spreading the gospel that weight lifting is cardio, and after today's workout I totally believe it.

Workout (6pm):

Squats 2x10@45, 90 (warmup)
3x10@140, 150, 135

This was irritating, I was doing a circuit style lift, and someone hopped on the smith machine during my last circuit, so I had to switch to the squat rack. Not really a problem, but I was nervous about lifting too much -- my form was spot on, and I think I could've lifted a bit more.

Incline Bench 3x10@75, 85, 85

Pulldown 3x10@80, 90, 100

Military Press 3x10@50, 55 (8 reps), 55 (7 reps)

Upright Rows 3x10@50, 55, 55

Triceps Pressdown 3x10@90, 100, 100

1-leg Press 3x10@90, 110, 120

Bicep Curls 3x10@20, 25, 25 (8 reps)

Glute-Ham Raises 3x10@bodyweight

PostWorkout Snack: 3oz cottage cheese

Dinner (8pm): 4oz peanut chicken, 1/2 cup wild rice pilaf, 1/2 cup asian salad
1/2 cup gingered fruit

Daily Total: 1500 cals
%F: 21 (34g)
%C: 39 (150g)
%P: 39 (135g)

A bit low, hmm? If I'm hungry later, I'll have some PB on a piece of bread.

Hope yall had great days!
Sunny

PS -- I've got "Snakes on a Plane" by Cobra Starship stuck in my head - it's HILARIOUS! You all totally have to download it. The song is catchy, makes a great workout tune, and brings a smile to my face every time I hear it.

[terracotta]

ah yes.. circuit training really gets the heart going.. I like my slow long rest workouts though
and I am liking the cardio .. but that will only be until I'm lean enough and I'll taper it down a bit

ah.. that's one beautiful food ratio you have there.. but you do need more food