jess' journey to losing body fat and gaining muscle!!

**irish0418** · 11-02-2006, 03:28 PM

Okay, I've been working out for a few years now and still have yet to reach my goals. So I started a new diet/exercise plan for myself 2 weeks ago and hopefully having my journal up will help.

Here are my stats:
age: 25
height: 5'4"
weight: 132lbs.
body fat: 21%

Goal:
weight: 120lbs.
body fat: 17%

**irish0418** · 11-02-2006, 03:32 PM

okay....here's how the day went...

7am 1/2 c. oatmeal and 5 egg whites, 1 yolk
9:30am 1/2 c. cottage cheese w/ strawberries
12:15 large salad w/ chicken salad
workout- lifted at 3pm
3:45 1/2 muscle milk protein shake
5:45 chicken with string beans and 1/2 c. butternut squash
7:30 stalone protein pudding w/ whipped cream

workout:
deadlifts 80lbs. 6 sets of 5 reps each
standing shoulder presses 40lbs. 6 sets of 5 reps each

what do ya think?

**Gibson Girl** · 11-02-2006, 05:57 PM

Hello Irish - Welcome to bb.com Journal I am glad you decided to keep your journal here. Keeping my journal here has truly inspired me to stick to my goal as much as possible.

As for you w/o are you doing a split body plan or a full w/o? How many days are you planning to w/o a week?

**irish0418** · 11-03-2006, 05:28 AM

Hey Gibson Girl! Thanks for the welcome!

This is my workout schedule (6sets of 5 reps each):
monday: DB chest press, Squats, Stiff leg deadlifts
tuesday: off or 20 min. HIIT
wednesday: assisted pull-us and dips, 60 minute cardio
thursday: deadlifts and standing shoulder presses 60 min. cardio
friday

ff
saturday: high rep day (2 sets of 15)-concentration curls, tricep extensions, front/side raises and walking lunges
sunday: 60 min. cardio

**irish0418** · 11-03-2006, 07:58 AM

Today is my day off from the gym...trying to keep eating clean though!

Here is my day so far:

6am luna bar and coffee---i know not that great!
8am 1 slice whole grain bread w/ natural pb and jelly, protein pudding
10am 1/2 c. low fat vanilla yogurt w/ strawberries
12:15pm large salad w/ 4oz. chicken, croutons, lemon ginger dressing

**Gibson Girl** · 11-03-2006, 12:11 PM

Happy Friday to you

**irish0418** · 11-03-2006, 02:28 PM

okay to continue my meals after lunch:

2:15- 4 slices of turkey bacon and handful of almonds
5pm- 2 peices of chicken, 1 cup of broccoli and mushrooms
7pm- protein pudding w/ whipped cream

estimated totals:

1640 calories
137 protein
120 carbs
50 fat

**irish0418** · 11-03-2006, 04:27 PM

Hey everyone....looking forward to hearing from you all!

tomorrow i'm going to be out all day with my father (going to a play) so i packed a protein drink, 1 slice of whole grain bread w/ pb and just in case a zone bar...i'm sure we'll get lunch while we are out, but since i make sure to eat every 3 hrs., i don't want to be stuck w/out a meal.

so the plan is:
high reps day- (2sets of 15) concentration curls, walking lunges, front/side raises, tricep extensions...(if time 20 min. HIIT).
m1: muscle milk oats
m2: muscle milk protein powder w/ 8oz. soy milk
m3: ?????
m4: slice whole grain bread w/ pb

*i guess i'll figure the rest out tomorrow...
i get soooooo nervous w/out a plan.

**irish0418** · 11-05-2006, 07:31 AM

this morning i did 40 min. of intervals on the treadmill, then i did a 20 min. HIIT and abs:

m1 french toast w/ sf syrup ( 2 slices of whole gr. bread with 3 egg whites) 1 tbs. pb

**soon2Bgoddess** · 11-05-2006, 08:09 AM

Hello & welcome! You appear to be on the right track. Your post workout 1/2 shake isn't really enough. Right after you are done training, your body (& muscle cells) are starving for nutrients. It would be a good idea to have a high-carb, moderately high protein meal or meal-replacement shake within 30-60 minutes after you train.

Also on your carbs, try to avoid simple carbs & incorporate plenty of fibrous carbs!!!

Best of luck!

**irish0418** · 11-05-2006, 09:50 AM

Originally Posted by soon2Bgoddess

Hello & welcome! You appear to be on the right track. Your post workout 1/2 shake isn't really enough. Right after you are done training, your body (& muscle cells) are starving for nutrients. It would be a good idea to have a high-carb, moderately high protein meal or meal-replacement shake within 30-60 minutes after you train.

Also on your carbs, try to avoid simple carbs & incorporate plenty of fibrous carbs!!!

Best of luck!

thanks for the tip!!!

i thought i was avoiding simple carbs such as too much fruits and i never eat anything "white."
what do you mean by fibrous carbs?

**irish0418** · 11-05-2006, 01:43 PM

well other than my cardio this morning,it's been a really lazy day...but i definetly need a day to do "nothing."

nutrition:
m1 french toast w/ sf syrup (wh.grn. bread, egg whites, 1tbs. pb)
m2 salad with muscle milk powder and 8oz soy milk
m3 pesto pizza ( this is sooooooooooooo good...it's from trader joes)
m4 butternut squash, chicken, string beans
m5 stalone protein pudding w/ lite whipped cream...yummy

i really hope i'm doing okay in order to reach my goals (drop bf and gain muscle)...working with the diet is so hard for me but i do try my best to eat right.

need to be ready to get through this week! i'm going to be so busy but i always plan my meals the night before so i'm not stuck when i'm at work...

any critism is welcomed...please chat!

**soon2Bgoddess** · 11-05-2006, 02:06 PM

You are doing really good. I just try to avoid simple carbs like jam ,jellies, fruit juice, most breads & cereals. The best are fibrous carbs like broccoli, corn, brown rice, & various fruits. Not that you are doing anything wrong, but I've even replaced the wheat bread in my diet with things like broccoli! But as long as you are staying within your plan then by all means, enjoy the selections YOU want!!!

How's the muscle milk oats? I saw those at the store the other day & thought they MUST taste better than mixing a scoop of protein with my oats. But they were a little pricey, so I passed em up! I want to try that protein pudding too!

Is that a new wo plan? Or have you been doing it for a while?

**irish0418** · 11-05-2006, 02:34 PM

Originally Posted by soon2Bgoddess

You are doing really good. I just try to avoid simple carbs like jam ,jellies, fruit juice, most breads & cereals. The best are fibrous carbs like broccoli, corn, brown rice, & various fruits. Not that you are doing anything wrong, but I've even replaced the wheat bread in my diet with things like broccoli! But as long as you are staying within your plan then by all means, enjoy the selections YOU want!!!

How's the muscle milk oats? I saw those at the store the other day & thought they MUST taste better than mixing a scoop of protein with my oats. But they were a little pricey, so I passed em up! I want to try that protein pudding too!

Is that a new wo plan? Or have you been doing it for a while?

I like the musclemilk oats, but you're right...too pricey! However the protein pudding i can't live w/out!!! i have that as my dessert every night...it really helps w/ craving and it has 20g. of protein and only 1 carb!!! It's the best.

I do try and stay away from the jams/jelly and I don't eat bread much...only 1-2x/week.

**irish0418** · 11-05-2006, 02:36 PM

okay I am totally freaking out because I have been on my new diet and exercise kick for 3 weeks now and i can't see any kind of results...i know its only been 3 weeks but my gosh already!!! i'm pretty good w/ my diet and i definetly am good about going to the gym (that's my favorite)!

It looks like I'm gaining weight instead of losing!!!! I'm so scared....someone please help!!!!!!!!!!!!aaaahhhhh!

**soon2Bgoddess** · 11-05-2006, 03:16 PM

Well, don't freak out yet

But I would consider adjusting the wo plan a little. Maybe add in a little more variety of exercises & higher reps so you will burn more calories.......? What do you think? You could be gaining muscle also, which is good, it will cause you to burn more calories naturally. Getting in shape isn't going to be a quick process, but you are approaching it the right way, so the results will be lasting. 3 weeks isn't much time to see a lot of results, but I still would think about that wo plan

**irish0418** · 11-05-2006, 04:01 PM

Originally Posted by soon2Bgoddess

Well, don't freak out yet

But I would consider adjusting the wo plan a little. Maybe add in a little more variety of exercises & higher reps so you will burn more calories.......? What do you think? You could be gaining muscle also, which is good, it will cause you to burn more calories naturally. Getting in shape isn't going to be a quick process, but you are approaching it the right way, so the results will be lasting. 3 weeks isn't much time to see a lot of results, but I still would think about that wo plan

How long will it take? It gets soooooooo frustrating. I've been battling this for a couple of years now...I just want to get there already!!!

Starting tomorrow, I'm going to add more variety into my w/o. thanks for the tip....is doing cardio 3x/week plus a 20 min. HIIT 1x/week good enough?

**soon2Bgoddess** · 11-05-2006, 04:16 PM

plenty of cardio IMO. I think you'll see more results with some more variety in your wo. Plus changing things up will keep your body guessing & that's a good thing

You need variety to continue to stimulate your muscles. variety can include: addings more weight, change number of reps & sets, & mixing up exercises & the order you do them in.

Don't worry though, there is lots of support on this forum & you will probably do much better with everyone's advice & ideas helping to guide you along! It has helped me out a ton! Plus, it helps to hold you accountable & to me, that makes a BIG difference!!

**SNSTerp79** · 11-05-2006, 04:59 PM

I wldnt mind seeing some more veges in that plan. The fibrous ones I think S2BG mentioned.

Also, the Muscle Milk is a tad high in fat if I'm correct. There may be a better choice out there.

Can we see some #'s on your WO? Weight? Are you gradually increasing and challenging yourself each week? Force that bod to change.

Have a great night!

**irish0418** · 11-05-2006, 05:16 PM

okay i'm changing it up....
here's the new schedule:

sun 60 min cardio
mon legs/shoulders, 20 min. HIIT
tues back/biceps/abs
wed 20 min. HIIT
thurs chest/triceps
fri legs/shoulders
sat off

what do ya think?

You're right about the muscle milk...any advice to something else out there?

here are my numbers for today;
1695 calories
150 carbs
42 fat

**irish0418** · 11-06-2006, 06:19 AM

Hey all!!!!

okay this morning I woke up at 5:30am and had 1/2 apple w/ 1 tbsp. of reduced fat pb....i know now wonderful but all I could get for now.

so here's how the day is looking so far....
6am: 1/2 apple w/ 1 tbsp. pb
8am: muscle milk oats...yuck! only could eat 1/2-3/4 of it....eeewww
9:15am: 1/2 c. cottage cheese w/ strawberries
12:15pm: salad w/ spritzer dressing, 2 peices of chicken (some croutons)
2:15pm: homemade protein bar

3pm workout: legs/ shoulders
squats
stiff deadlift
lunges
leg press
shoulder presses
front/side raises
12, 10, 8, 6, 12 so 5 sets increasing weight as reps drop

catch up w/ ya soon...

**soon2Bgoddess** · 11-06-2006, 06:43 AM

Hey, that workout's looking better! And as for protein powder, a very popular one is the ON Whey Protein (it's made by optimum, I think). It's low-carb, low-fat, & comes in some good flavors! The PB for breakfast isn't so bad. Your diet is low in bad fat, so it's good to get some healthy fat in your diet, you just don't want to overdo it

**Gibson Girl** · 11-06-2006, 08:34 AM

Happy Monday to you Irish,
Do not get discourage. 90% of the time, when weighting on the scale does not change you maybe losing inches instead. Weighting yourself also can be discouraging and talking from experiences. Oh how I remember those days. I was getting frustrated just like you. Then one day I measure myself and notice I drop inches from my abs to my hips. You should see me I was jumping for joy. Losing inches is wonderful. Your weight will drop but always remember it takes time.

I know if you had a magic wand boom, you would have the body you dream about. Sorry to break the news to you, you�re going to work for you.

Reading your journal, you are strong, determine, and motivate which is your key to success. You go girl, you can do it. Go ahead and hi five yourself because in a couple of weeks your journal will change to �hey I lost more weight and the muscles are coming in great�

Here is a list of complex & fibrous carbs to help you in planning your meals.

Complex Carbs
� Oatmeal (Old Fashioned or Quick Oats)
� Sweet Potatoes (Yams)
� Beans (pinto, black, kidney)
� Oat Bran Cereal
� Brown Rice
� Farina (Cream of Wheat)
� Multigrain Hot Cereal
� Pasta
� Rice (white, jasmine, basmati, Arborio, wild)
� Potatoes (red, baking, new)

Fibrous Carbs
� Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
� Broccoli
� Asparagus
� String Beans
� Spinach
� Bell Peppers
� Celery

**irish0418** · 11-06-2006, 11:43 AM

Originally Posted by Gibson Girl

Happy Monday to you Irish,
Do not get discourage. 90% of the time, when weighting on the scale does not change you maybe losing inches instead. Weighting yourself also can be discouraging and talking from experiences. Oh how I remember those days. I was getting frustrated just like you. Then one day I measure myself and notice I drop inches from my abs to my hips. You should see me I was jumping for joy. Losing inches is wonderful. Your weight will drop but always remember it takes time.

I know if you had a magic wand boom, you would have the body you dream about. Sorry to break the news to you, you�re going to work for you.

Reading your journal, you are strong, determine, and motivate which is your key to success. You go girl, you can do it. Go ahead and hi five yourself because in a couple of weeks your journal will change to �hey I lost more weight and the muscles are coming in great�

Here is a list of complex & fibrous carbs to help you in planning your meals.

Complex Carbs
� Oatmeal (Old Fashioned or Quick Oats)
� Sweet Potatoes (Yams)
� Beans (pinto, black, kidney)
� Oat Bran Cereal
� Brown Rice
� Farina (Cream of Wheat)
� Multigrain Hot Cereal
� Pasta
� Rice (white, jasmine, basmati, Arborio, wild)
� Potatoes (red, baking, new)

Fibrous Carbs
� Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
� Broccoli
� Asparagus
� String Beans
� Spinach
� Bell Peppers
� Celery

Thanks so much Gibson Girl for the words of encouragement! I really need them right now!!! Any advice regarding calorie intake...I'm trying to consume between 1350-1500 cal/day (trying to drop BF)...is this too low? i don't want to hurt my metabolism but I do want to drop fat...let me know what you think!!

**irish0418** · 11-06-2006, 11:45 AM

Hey forgot to mention that I did my stats this morning at 6am....

weight: 131.2 lbs.
bodyfat: 22.3%
arm: 9 3/4"
thigh: 16.5"
waist: 26.5"
hips: 32"

What do ya think?
not so great, but got to keep working on it!

goal: 17% BF
weight: 120 lbs.

**soon2Bgoddess** · 11-06-2006, 12:07 PM

I think your calories are at a good level. It's safe, but still low enough for fat loss!! Just try not to weigh & measure too often, you may drive yourself crazy!

Every few weeks gives you enough time for your body to make small changes.

**Gibson Girl** · 11-06-2006, 12:40 PM

Measure your body weight by 12 to get a rough estimate of your calories intake. As you get more lean muscles, it will decrease your body fat. How heavy are you lifting? I do not want you to overdo it with the weights, but lifting heavy will help build lean muscles. Everything will come with time. As you start out remember it is trail and error. Never try to do everything at one time. Gradually bring changes in. As soon2begoddess said, weigh in every two weeks, because as you drink more water and your diet changes, the weight changes and things can get more confusing.

You know that saying, �Take things one day at a time�. Well welcome to the new world of �Take things one day at a time�. Crazy I know

You are doing great by writing in your journal and keep track of things.

**irish0418** · 11-06-2006, 03:58 PM

Well I had an intense wo at the gym today...wow!! my body will feel it tomorrow!!lol!

today i did legs and shoulders

squats: 50lbs (+bar)x12, 60lbsx10, 70lbsx8, 80lbsx6, 50lbsx12
leg press: 110x12, 120x10, 130x8, 150x6, 110x12
lunges: 10lbs DBx12, 12.5x10, 15x8, 17.5x6, 10x12
stiff deadlift: 40x12, 50x10, 60x8, 70x6, 40x12

shoulder BB press: 20x12, 30x10, 30x8, 40x6, 20x12
uprite rows: 20x12, 30x10, 40x10, 40x8, 50x6, 20x12
side raises: 5x12, 7.5x10, 10x8, 12.5x8, 15x6, 5x12

After I was done, I felt soooo weak...

post workout: 1 scoop muscle milk powder w/ 8oz. soy milk
1/2 apple

dinner: chicken breast w/ 1 1/2 c. broccoli
snack: stalone protein pudding w/ lite whipped cream.

Here's the numbers for today...
1457 calories
145 protein
128 crbs
36-40 fat

**twinnett** · 11-06-2006, 04:00 PM

Are you eating before lifting??? I hope so. You should never lift on an empty stomach. How are you doing your measurements? the thigh looks off...is that in the biggest part of your thigh?

**irish0418** · 11-06-2006, 04:41 PM

Originally Posted by twinnett

Are you eating before lifting??? I hope so. You should never lift on an empty stomach. How are you doing your measurements? the thigh looks off...is that in the biggest part of your thigh?

I measured the middle of my thigh...should I measure higher then huh?

I did eat prior to lifting...I had a homemade protein bar (45 min. prior)...it had oats, pb, ff milk and whey protein....yummy

Thread: jess' journey to losing body fat and gaining muscle!!

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jess' journey to losing body fat and gaining muscle!!

11/2/06

11/3/06

friday meal

tomorrow's plan????

sunday

thanks soon2bgoddess

sunday

sooooo good!

Freaking out!!!!!!!!!!!!

so frustrating!

Happy Monday...yeah Right!

Thanks!

stats!

the rest of my day!

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