Beginning to keep up with things

[karen]

Hi everyone!thought I`d share a little about what
I was doing as far as my diet.I`ve gone from what I believe wasn`t as good of a diet to one that is helping me a lot.Before,I was eating more calories but probably too many carbs and fats and not enough protein.I did some calculating and my protein was average 100-130 at the very max.My workouts were lagging and my definition was less than than what I liked.So,I made some changes.I`m open to any comments,criticism,pointers from anyone.

I`ve been at it two weeks and do see improvement in my lifts,endurance and definition is looking better.I had a Tanita scale bodyfat :

Feb.4-03
age:36
heigth:5`7"
weight:118.6
fat%:12.4%
fat mass:14.81lb
fat free mass:103.8

Measurements:
shoulders:39
bicep:R and L 11.5
chest:34
waist:24.5
hips:35
thigh:R 20 1/8 L 20
calf:R and L 13

I`m really not sure what I`m doing here so I got the bodyfat reading and started keeping a journal so I could have somewhere to start.I want to gain more mass.I`m small boned and do have a lighter frame than a bodybuilder should so maybe that isn`t what I could do.Ido have obvious muscles like a fitness or figure lady.Well,I could use a little more mass to be competitive even in that I think.

I`m going to keep going with the following diet and workout for a month and have another bodyfat done to see any changes.Then I`ll go from there and change things if I need to.

Here`s my diet:

8am.488cal.41g protein

1small(5oz peeled)orange
1/2bagel(100cal.)
1tsp.low fat cream cheese(on bagel)
1tsp.(exactly level measuring spoon)strawberry(or whatever)jam
2 boiled eggs,2whites(or cooked in cooking spray)
1oz round steak strip(sometimes make omelette with chopped veggies)
1c skim milk


12pm.425cal.40g protein(before workout)

4oz round steak broiled or grilled
1 egg white
3oz baked potato(small )
1 tsp.butter
2/3 cup mix veggies(corn,green beans,limas,carrots)or other choice
like peas and carrots etc.


4pm.477 cal.40g protein(after workout)

1strawberry banana yogurt(real fruit on bottom kind) or 1/2c cottage cheese with extra fruit to add up to 200-210 calories.sliced grapes,peaches etc.
1/2 oz almonds
2oz banana(fruit,yogurt,nuts mixed together)
3/4 can of tuna
1 boiled egg white


8pm.520 cal. 43g protein
(I found eating a little later on this 1900 cal.160 g protein thing
helps a lot!)

3oz broiled chicken breast
1 egg white
4 oz.baked yam(Or 110-120cal. equivalent in beans1/2c,corn3/4c,potato4oz,exactly 1cup whole wheat pasta etc.)
1 tsp.butter(Or sometimes, 1tb.balsamic vinaigrette tossed with the
chicken and whole wheat pasta )
large spinach,mixed lettuce and veggie(shredded carrots,squash,cucumber,green,red bell pepper,tomaotoes etc. salad
1 Tb.vinaigrette
1 cup skim milk

Days total:1920cal. 164g protein and about 35%protein,40%carbs and 25%
fat.

I`m sure this can vary a little day after day since I like variety
and make different choices from a list of equivalents of carbs,protein,fats etc.The totals are very close to the same daily.On none workout days I cut some of the yogurt and fruit and increase protein up toward 170g.The calories are always about 1900.I`m doing well on this.The workouts are going great and recovery is much faster than when I was eating less protein and more carbs.

Here`s the split workout routine:

Monday:
flat bench:45(12)(12)85(8)105(7with spot on last one)100(7with spot on last one)95(8)(8)
incline barbell: 80(8)75(8)(8)
upright rows :50lb.3 sets 10
machine rows narrow grip:120lb.3sets 10
wide grip:110lb.3 sets 10
behind the neck presses:45(9)50(8)(9)(10)45(10)
bodyweight dips 3 sets 1

5min.stair master
pressdowns70lb. and side laterals(12lb.) superset 3 sets 12
5 min.stepper
overhead extensions 20lb. 3 sets 12
5 min.incline treadmill jog
abs:tri set 25 knee ups,25 roll ups?(you lay on the bench and roll knees up touching elbows)25 crunches total 3 of these tri sets
5 min.recumbent bike
cool down stretches



Thurs:
incline dumbbell 35`s 3 sets 8
upright rows 50lb.3sets 1dumbbell rows35lb. 3 sets 10
dumbbell shoulder press30 lb (6)(5) 25lb.2
behind neck press 50lb.3 sets 8-10(working up to 10 reps)
dips 3 sets 12
Same cardio finishing routine as Monday



Tues:
chins 3 sets failure(3-4 at a time)usually do about 20 total
pulldown 110lb 3 sets 8
lat machine 3 sets 12
barbell curls 50lb.3sets8
hammers 25lb.3sets 8
preacher curls 40lb.3 sets 10
leg prss 50lb.3 sets 15

stepper 5 min.
leg extensions 50lb 4 sets 12

stair master 5 min.
legcurls 25lb. 3 sets 12

incline treadmill jog 5 min.
seated and standing calves superset 35lb. 3 sets 20

recumbent bike 5 min.
cool down and stretches



Friday:same as Tuesday exept instead of leg press I do
squats 65lb.3 sets 15
stiff leg deadlifts 45lb. 3 sets of 12
walking lunges 15lb.dumbbells 2 sets 12

Then same as Tuesdays finishing routine and cardio


Thats the whole diet and routine for this month.Next month I`ll get another reading and measurements done.We`ll see.Karen

[karen]

Still going on with it.1900 calories and 160g protein.I`ve had one cheat meal and that was a few days ago. My weight is 115 down 3.6 lb. and the definition is looking good.Workouts are going great and I`m improving.In a few weeks I`ll have another bodyfat done and report results.Karen

[Hibiscus09]

Looks great, Karen! You're already pretty lean. I'm sure you look wonderful!

[karen]

Hi thanks.I`ve got another bodyfat analysis(hoping the fat free mass is higher)and some pictures and I`ll post again on that next week.

[karen]

Here are my results:

Jan 27:
shoulders:39
chest:34
bicep:r&l 11.25
waist:25
hip:35.5
thigh:r:201/4 l: 20 3/8
calf:13

Tanita scale:
wt:118.6
fat%:12.4
fat mass:14.81
ffree mass:103.81

Now here is Today:

March 4:
shoulders:39
chest:34
bicep:r&l 11.25
waist:24
hip:34.5
thighs r&l: 19.5
calf r&l: 13

Tanita scale:
wt:116.4
fat%:11%
fat mass:12.81
ffree mass:103.61

Looks like 1900 cal and 160g protein has me 2lb.of fat lighter and I only lost .2 lb. of muscle.I only had two treat meals this month.

Now I wonder if I could change my ratios and calories to gain mass.What I`m doing now is maintaining mass while getting rid of fat.Surely I could begin to gain muscle while staying lean because I`m staying strong and improving on the new exercises.I even thought I`d show a gain in mass because of the improvement in strength and stamina.

Any ideas about how many calories and g of protein I should eat to gain a couple pounds of mass per month?

I also have some pictures coming and may post one if it develops alright.Karen

[TrishB]

Hi Karen....

Try to up your protein to 2gm x LBM. Right now you are at about 1.5gm.
Each week you can slowly increase the calories by say, 50 on your off days and 100 on workout days....which are pretty intense.

BTW...What are your goals?

[karen]

I`ve decided to take a conservative approach.I have gone with 1900 cal ,180-190 protein on the 3 off days.2000cal 200 protein on the 4 working days.I`m still measuring and weighing the food .I also have a heavy and a lighter day for both legs and upper body.In another month,I`ll get a tanita scale done again to see how it`s going.

My goal is to compete in figure.I need a little more mass in upper body though.Working on it.Then there is the training and practice for the stage.I got a long way to go.


I`d like to post a picture.It was taken with a cheap one use camera but does show my abs.I`m sort of cracking up laughing and that`s why I`m looking down.It doesn`t do my legs justice and I`m white as a sheet but I`d like to go ahead and post it.I have my photos stored in an online photo developing site.I`m not happy with the idea that everyone on the web could purchase prints of it and get in and look at my albums.I`m not experienced with computers.I mailed a picture off there to my mailbox but do not know how to store it on my computer or how to get it posted here and still have some privacy.Karen