~Lisa~'s Buffing Journal

[~Lisa~]

Hi Everyone!! I never know how to start a journal... whether it's online or handwritten in a pretty notebook. LOL! Since this is my first entry, I imagine it'll be the longest.

I am pretty new to fitness training and working out seriously with a plan. I've been active in life, but certainly not to this extent. I was a swimmer in high school, tho that hardly counts anymore since I'm 36 years old now. LOL! More recently I was very active playing paintball and soccer w/ my kids, but still that level of activity was nothing to what I'm doing now.

On February 1, 2006 I had my last soda, chips and ice cream. But I still wasn't eating clean or working out with a good plan. Around the middle of March I saw the amazing results that even a half-assed effort gave me, so I got a whole lot more serious. By May I was well into a clean eating lifestyle and taking a variety of supplements to help me along my way.

Now it's the end of June, and I'm ready to think about the next step of possibly competing in a figure competition. Either late this fall or in the spring... depending on how long it takes me to achieve my goals. My current stats are:

Age 36
Weight 117.2
Height 5'6"
Body Fat % read by a hand-held analyzer 16.5% - I need to get a "real" reading done, tho

I work out 6 days per week with very little cardio. All my time is spent in the gym with weights... the cardio that I do get comes from my Bleacher Running Days. I go to a track nearby and walk a mile and stretch for warm up, and then I run the bleachers. My heart rate goes way up, I sweat like crazy and I feel great when I'm done! I typically do somewhere between 400-420 steps, along with 60 or so deep squat jumps up the bleachers, side one-legged lateral jumps up, etc.

I've been told that I need to bulk up and gain as much muscle mass as possible now. And do the leaning/cutting phase later on, closer to contest date. It makes total sense that I should build as much muscle as possible before leaning out, but I don't know exactly how to go about that, other than lifting super heavy. I know my eats have to change to acommodate a muscle building phase, but I don't know any specifics.

I have read and printed Terracotta's Nutrition information from her website, and I found the area that says for bulking, aim for a 50/30/20 macro ratio... so with that in mind, I ate more oatmeal for breakfast, and 1 extra egg white. hehehe I need some SERIOUS muscle growth, too... I am way too thin up top.

Yesterday's food totals for me were:

Total Calories eaten: 1332
Fat: 38g 27%
Carbs: 130g 34%
Protein: 126g 39%

I had been shooting for a 30/30/40 ratio up until NOW, and I realize that my calorie count was too low yesterday! But by the time I got home last night it was 10pm and too late for me to eat anything.


Oh, and my typical day of meals looks like this:

Meal 1: Kashi Go Lean! Crunch w/ fat free milk
Meal 2: Kashi trail mix bar
Meal 3: Ground turkey burger grilled, w/ fat free cheese and 1 serving Kashi crackers
Meal 4: Ground turkey burger grilled, w/ fat free cheese and a slice of watermelon
Meal 5: Grilled fish (Ahi), cauliflour, mashed sweet potatoes

OR

Meal 1: 2 scrambled egg whites & 1/3 cup of oats
Meal 2: 1 scoop protein drink
Meal 3: 1/2 grilled chicken breast, 1 cup cauliflour, 3/4 cup mashed sweet potato
Meal 4: Grilled fish (Salmon), broccoli
Meal 5: 1 or 2 scoop protein drink
Meal 6: 1/2 grilled chicken breast and 8 spears asparagus

So here's my journal beginnings.... I am at the very beginning of my first bulking phase, and will be completely learning as I go on the journey!

Oh, and I did mean to mention my supplements. So real quick: Whey protein powder, EAS's Phosphagen Elite (their 4th generation creatine), Mega Glutamine, CLA, HMB and a diet smart multivitamin, calcium w/ vit D and Fish Oil.

Sharing pictures of me so you can see how much work I have to do to build a lot of lean muscle mass!! hehehe All the pics were taken within the past 3 weeks.

~Lisa~

[twinnett]

Welcome! Looks like you are getting yourself well informed! That said, you need to EAT woman! 1400 calories with your level of activity is not gonna cut it! I've gotten myself up to 2000, and I've yet to gain any weight.Also, you don't look like you're getting enough carbs. Is there a reason why you aren't having any later in the day? You need them to build that muscle and to make the gains you want. All that said, good luck and I look forward to seeing your progress!

[HighVelocity]

WOW! Congratulations on your new journal, on your new goals, on quitting the junk foods and on making so much progress since February! I look forward to reading and seeing you transform into the figure competitor you already are!

[mandat28]

Welcome to the forum! You'll learn a lot here, and yes...it's addicting. I agree with Tara, your cals look really low. If you're wanting to add mass you have to feed those muscles!!! I am bulking right now and am constantly shoving food down my throat. It's difficult to do at first, but your body will reward you in the end! You already look great, keep up the good work and we look forward to seeing your progress!

[MuscleMom]

Welcome! Good luck on your journey. I am looking forward to following along You will find lots of help here! Great place to be

[Emma-Leigh]

Hey there!! Welcome to the boards!

[~Lisa~]

Wow, hehehe Go away for a workout and come back to company in my journal! Awesome.

I knew my calories were too low yesterday, but today I am going to try and fix that. I know it won't be perfect at the end of the day, but I sure will eat more than 1330 calories! Promise!!

My legs are TOAST! I am participating in a Booty Challenge for 3 weeks (today is Day #9), so when it's leg day for me, I hit 'em HARD and long. I love the changes that are happening!!

Smith Mach. Squats - 4 sets
Lunge Squats - 2 sets
Cable Kickbacks - 3 sets
Walking DB Lunges w/ 15's - 75 lunges
SLDL - 4 sets
1-Legged Calf Raises - 2 sets
Prone Leg Curl - 3 sets

Drinking protein drink now, catching up on emails.

Twinnett, Thanks!! I'm not getting enough carbs either? Well I bet that will change when I start eating more calories in general. Coz god knows, I love carbs!! Well... to answer your question is there any reason I'm not eating later in the day... it's what I thought I was supposed to do. LOL I am totally learning as I go, here, so I'm not surprised I still don't have it just right. I try desperately not to eat past 7 or at the very latest, 8pm. Is this wrong? In order to get a 6th meal in, can I eat later? I guess I'm buying into the "theory" that carbs/fat eaten late in the day will just turn to fat because my body is at rest, not burning them up.

HighVelocity, Thanks for all of your comments! Making me feel so good already.

Hey Manda, thanks for popping in on my journal!! I read that you were bulking too. I really have no idea if I'm supposed to be eating 2,000 calories or WHAT. All I know for sure is that 1330 is way too low. hehehe

Hi MuscleMom! I'm in Hawaii too! So I suppose it should be "Aloooha!". Lots of help and great people are exactly what I need along my journey!! Some fun and friendship goes a LONG WAY!!!

Thanks Emma!

[sherdi]

Hello There! Welcome to journalling!!! I am sure you will love it here.

I agree that your carbs and calories are just too long atm...I understand that 1300 calories is not what you usually eat but you will need to get them up a lot in order to put on good quality muscle. Don't be afraid of upping the calories, just do it in a slow and steady manner. Everyone is different, so I would suggest at slowlying increasing the calories by about 100-200 per week until you reach a good level where you are slowlying seeing an increase on the scale (approx. 0.5lbs per month). At the moment I am bulking and I am eating 2400 calories per day!!! Have a look at my journal!

Don't believe the myths about not eating at night or limiting your carbs etc...there is absolutely no reason not to eat after a certain time...remember it all goes on total calories consumed during the day so if you have your last meal at 11pm that is okay!!!

Also try to get in more fruits and vegetables into your diet...you are lacking in those a bit. Don't be afraid to eat fruit, it is very nutritious and you need many vitamins and minerals that they contain. Fibrous vegetables are full of goodness and fibre and will help you stay lean....You can definitely be eating more of those.

Good luck with your new journey!

[~Lisa~]

Wow!!! So no going to bed hungry?? Sherdi, thanks SO MUCH for your thoughts!! I really appreciate you taking the time to post and help out like you did.

The only way I get fruits is by making smoothies. I use frozen fruits with the name brand "Use Like Fresh!" and they are all natural with no added sugar or syrups or anything. I get all the kids the store carries... strawberries, blackberries, raspberries, mango, mixed fruit, tropical mix, etc. I put my fruit in the blender along with 1 container of fat free yogurt, some fat free milk, water and sometimes a scoop of whey protein. SO GOOOOOOOOD.

Other than that, the only other fruit I get is when I'm going to be away from home all day and I have to fill a cooler with foods, I'll cut up fresh strawberries and green grapes and fill a tupperware with those.

Is cauliflour a fibrous veggie? I eat that, broccoli and asparagus a lot.

[lea869]

welcome to the journals!

Oh man, smoothies are SO GOOD. tip- if you use Hood carb countdown milk, just a little, it froths up like crazy and gets like softserve/frosty-like.
strawberries and peaches are my faves (frozen of course).

anyway, 2,000 is most likely about right, but experiment and see what works for you.
I think cauliflower is more starchy than fibery- but it has a good amount of fiber in it anyway. plus its yummy.


and congrats on eating healthy and workouts- being healthy feels good, right?

have a great day!

[~Lisa~]

I guess I should mention, to round out my introduction here, that I'm an Army wife, married for 13 years to my awesome hubby! We have two kids who are 7 and 12 years old. We're currently stationed in Hawaii, which I absolutely LOVE. The kids aren't nearly as thrilled as I am. LOL

My husband is on a year long deployment to Iraq right now. He left last December, so hopefully he'll be home before Christmas this year. I HOPE!

I started this whole fitness way of life AFTER he deployed, so he hasn't seen me yet. I've emailed him pictures along the way, but he hasn't seen me in person yet. I can't wait! hehehehehe

===========

Lea - thanks for your post!! I think I'll fix a smoothie right now!! I love this whole eating-all-day thing! It rocks not going hungry! 2,000 calories already feels like a party!

Being healthy feels great! You know ONE thing that hasn't really improved that I can tell, and that's my skin! Like on my face. I thought for sure with all this great eating and gallons of water I'm drinking, that my skin would look better! Maybe it does, and I just don't see it.

Anyway, I'm off for now!!

[~Lisa~]

Wow... ok... thanks to a friend from another site, I went to www.muscletech.com and used their Calorie Calculator. I plugged in my goal (build muscle), gender, height, weight, age and activity level (High) and it spit out my recommended dietary intake.

Carbs 296g
Protein 129g
Fat 71g

Total Calories for a day: 2338

WOW!! THAT is a lotta food.

[Simpy]

That is a lot of 'clean' food. And, it'll be tough at first to get it all down. But you'll be soooo happy about it after a few weeks. Eating all that won't be a problem at all.

Also, I said this on a different thread, but you're really making some fantastic changes.

[~Lisa~]

Wow... what a difference a new plan of action makes!! I am SO FULL. I haven't been this stuffed in I can't remember when. Christmas, maybe.

I feel WRONG, being so full.

Meal 1: 3 scrambled egg whites & 1/2 cup oats oatmeal
Meal 2: MyoPro Protein drink
Meal 3: 6oz lean beef steak grilled, cauliflour, mashed sweet potato
Meal 4: Fruit smoothie
Meal 5: Whole wheat pasta 1 cup dry, organic pasta sauce, grilled ground turkey burger with slice of fat free cheese, leafy salad with 4 olives and a lowfat dressing

My nutrient totals on the day are:

Total Calories: 1939
Fat: 45g 22%
Carbs: 244g 46%
Fiber: 29g
Protein: 152g 32%

LOOK at that!! 244g of carbs!! If this is the right way to do things, no wonder I've not had any muscle gains! And that was "only" 46% of my diet, too. I am aiming for carbs to be 50%.

Crazy. I feel nauseous, I'm so full.

[Emma-Leigh]

Hmmm.... Although increasing cals is GREAT just be a little cautious - your body is going to be used to a lower calorie intake... Also - everyone is different as to exactly what they need...

So I would probably suggest you increase your intake slowly - not just jump up 700 cals all in one go!

[minick]

Hi Lisa... I agree with everyone.. your calories are really low.. or i guess now i should say WHERE... but yes i would up them slowly.... and let your body adjust.. like Emma stated.... you might see that you gain weight.. and it scare you.. but dont drop back down... i am slowly upping mine... at least 100 a week or 2 weeks... then up again.... slow is always better!!

And i hear you on the LEG day.. I love to push and do as much weight as i can.. so i can barely walk out of gym!! LOL silly.. but love to have the soreness in them.. just lets you know you did a great workout!!

Well.... Glad to have you here... Keep up the great work.... will be checking in on you!!!

have a good one!

[twinnett]

Yay! Glad to see you're getting good info and upping those calories! Don't be afraid of carbs and don't worry about eating at night! I eat my last meal at 9 or 10, and it's worked out great! I hope your husband comes home soon. I'll keep him in my prayers!

[~Lisa~]

Oops!! Now I feel silly... slow IS better. Thanks for your advice on this... adding the calories on slowly. Why didn't I think of that? Well at least I only packed on the extra 700 calories for one day. I'll back it down today some. It was all really good, clean food yesterday, so I'm sure I didn't ruin anything. Whew!

I'm still amazed that we are "allowed" to eat past 7pm! hehehehe Not going to bed hungry is a wonderful thing.

minick - thanks for stopping by my journal!! I appreciate your comments! Yeah, after I was finished w/ legs yesterday I was walking funny, I think. And I walk to and from the gym every day, so I always consider that cool down time, stretching out so that I don't end up really tight and extra sore. I have DOMS today tho!! Which always makes me happy - lets me know I worked it yesterday! It's not bad tho... just enough to let me know I did good.

Twinnett, thank you for thinking of my husband!! He's been gone just about 6 months, 3 weeks, and so far he's doing good. He's a Combat Medic, so I of course WORRY.

I'm not exactly afraid of carbs and all this extra eating, but I am VERY interested to see what's going to happen to my body!!! I'm not afraid to gain weight... I am too light right now to have the body I want, so I'm ready to gain muscle weight. I've spent the last 3 months lifting religiously, doing some cardio here and there and I've not had the mass gains that I'm looking for, so I'm just glad to have a new plan of action to try!!!

[Chessking]

Good Luck! It sounds like you are on the right track!

[HighVelocity]

I am sure it must be soooooooo hard to handle everything while your DH is away! But what fun to do this total transformation and suprise him when he comes home!!! I know he has seen pictures, but I bet they don't do full justice. There is nothing like seeing someone in person I hope he comes home safely and soon! Take care and go pump some HEAVY iron!!

[rayteresa4]

Lisa,

Welcome, and you are doing a great job...you have already been fed a great deal of information, and I am sure it will continute to come. I am currently cutting, so I am not going to fill you full of my information...way different that what you want to do right now. I have to say that your lats look like they have great potential though...keep up the hard work.

I look forward to following your progress.

Later - T

[~Lisa~]

WHEWWWWWWWWW! What a workout today!! In the interest of my bulking and lifting HEAVY, I started a new-to-me program today!! And I feel DIFFERENT than I usually do when I'm done with Bi's and Tri's!!

5 x 5's [2 minutes rest between each set]

EZ Curl Bicep Curls
warm-up w/ just bar
45# x 5 x 5

Rope Pressdowns
warm-up w/ 20#
60# x 5 x 5

DB Curls w/ 20's
20 x 5 x 5
These were HARD and I really didn't do perfect, full sets, but 15's are too easy

Cable Overhead Tricep Extension w/ Rope
50# x 5 x 5

Preacher Curls
30# x 5 x 5

Skull Crushers
30# x 5 x 5

Hanging Leg Lifts for abs
5 sets of 15 reps

Followed very closely by Oblique Hanging Leg Twists/Lifts
4 sets of 7 reps

Cable Obliques
50# x 10 x 5

My arms are toast! Drinking the protein drink as I post. I'm starving!! The drink really takes the edge off.

I'm so glad I finally joined and started a journal. I've been lurking at bb.com for 4 or 5 months, but felt too intimidated to actually start posting. I'm so glad to have started now.

My hammies hurt nicely from yesterday's WO. Quads too, if I stretch them. That's going to help a lot for my Booty Challenge! Today is Day #10 of that. I need to start an ARM Challenge next! hehehehe I want GREAT GUNS. Or at least pistols.

I'll post meals later when my day is over.

[ab-swing asianbabe]

phew!! I'm exhausted just from reading your workout!! great work!!

[~Lisa~]

I would LOVE to know everyone's opinion about nutrition bars!! I try to keep a REALLY natural, preservative-free diet going... meaning only fresh foods, no convenience stuff, etc.

But I sure do love BARS. And I have 3 favorites:

Clif Bar - Crunchy Peanut Butter
Zone Perfect - Chocolate Peanut Butter
Kashi - Honey Almond Flax

I TRY not to eat one every day. I'd love to have two a day. hehehehehe

The Clif bar is organic and contains no sugars, hydrogenated anythings, etc.
250 calories
6g fat
250 sodium
40g carbs
12g protein

The Zone bar SAYS all-natural nutrition bar, but it has sugar and corn syrup!! ARGH So I stopped eating those.
210 calories
7g fat
330 sodium
21g carbs
16g protein

The Kashi bar has 7 whole grains and no bad sugars, corn syrups, etc
140 calories
5g fat
100 sodium
21g carbs
5g protein

Any thoughts?

[Miranda]

hi lisa

i just read your journal (all on one page still ). welcome!

i'm not a big fan of protein bars, i used to be but then i read the labels . . .
personally, i wouldn't eat anything that has added sugars and other goo in it. also, i get the running ****s from too much sugar alcohols - i don't know whether they are listed as 'carbs' on the label these days.

the kashi and clif don't have enough protein - you should aim for ca. 20 grams per meal.

you can make your own. i didn't see entries for casein or whey protein powder? look up the recipes in the sticky in the nutrition sec. here.

[~Lisa~]

Well I finally found Odwalla bars here!! So here's that one's entry for my future knowledge and comparisons.

Odwalla Bar
Calories - 240
Fat - 7g
Sodium - 210
Carbs - 37g
Protein - 8g

[~Lisa~]

Thanks Miranda!! I appreciate your thoughts on the bars... I knew that'd be the answer... hehe I think I'd love to make my own bars! Sounds like something I could really get into. I love making concoctions anyway! Now that I've found an organic, whole foods grocery here, too! Wheee!

OK............ My eats for the day:

Meal 1: Special K with strawberries and fat free milk
Meal 2: Kashi Honey Almond Flax Bar
Meal 3: 1/3 cup oats oatmeal & 7 blueberries
Meal 4: MyoPro whey protein drink
Meal 5: Leafy salad w/ Lowfat dressing, grilled chicken and sliced almonds on top
Meal 6: Terrible garden salad at a restaurant. GROSS Followed quickly by Odwalla bar.
Meal 7: Whole Wheat english muffin with natural peanut butter & 1 banana

Total Calories: 1751
Fat: 66g 35%
Sat: 12 7%
Poly: 4 2%
Mono: 4 2%
Carbs: 189g 39%
Fiber: 24 0%
Protein: 107g 25%

Sodium intake = 2189mg OMG!
That seems so high, still. Sheesh!

[Agatha]

Welcome on forum Lisa. Nice pics. I would also reccomend You to increase Your calories. Post Your training please. Good luck, train hard and eat good.

Agatha

[lea869]

Hey lisa! You seem like youre doing great! Awesome w/o!
and i see those cals are increasing, good job!
and i agree, making your own prot. bars is probably the best option.
ther are probably hundreds iof recipes in the nutrition section, as Miranda said.
Keep it up!

and the sodium most likely isnt a problem, as long as you DRINK A LOT OF WATER.

happy thursday!

[~Lisa~]

WHEW... Day #2 of Bulking Workout doing 5x5's [2 min rest]
Back and Shoulders Day

DB Side Lateral Raises
12's x 5 x 5

T-Bar Rows
45 x 5 x 5

DB Front Raises - 1 arm at a time - these were new to me
10's x 5 x 5

DB Rows
25 x 5
30 x 5 x 4

DB Side Raises w/ straight arms - new to me
10's x 5 x 5

Lat Pulldowns
60 x 10
70 x 6 x 3

DB Shrugs
30 x 10
35 x 10 x 2

Back Hyperextensions
BW x 20
25# x 12
35# x 12 x 2