Diary of a Madwoman: IronIc's Diet/Workout Journal

**IronIc** · 05-06-2007, 06:07 PM

I am starting this journal tonight because it looks like fun & will help keep me accountable. I am also going to journal my meals here

Yesterday was my off day from the diet and exercise.

Today for bkfast: 2 scrambled eggs & 2 slices of wheat toast w/a little butter

Lunch: Some baked chicken and corn.

Midday snack: some more chicken

Supper: Salmon filet, peas, beets, and potatoes fried in olive oil

I will have a few nuts and dried fruit for my late snack.

I also drink water all day, and had coffee as well.

As for exercise: Today is cardio day. I am now getting ready to use my kickboxing DVD. 40 minutes.

~IronIc

**Original Poster** · 05-06-2007, 06:08 PM

Welcome IronIc !

**IronIc** · 05-06-2007, 06:12 PM

Thanks Chi_town!

**Nikonguy** · 05-06-2007, 06:50 PM

Welcome to the wacky world of journaling!

**jmc53** · 05-06-2007, 07:33 PM

Welcome to journaling.

**joed** · 05-06-2007, 08:28 PM

Welcome to the club. You've made a wise decision. As you said in your profile, the last half of your life really can be the best half. There are a couple of things you can do to start: read the first few pages in the "Are you new here" thread in our main forum. Then go to the Nutrition Forum and read the stickies there. Solid info. Post here regularly, be honest with yourself about what you're doing, & ask 'stupid' questions when you have them. More often than not you'll get very sophisticated replies. Read them closely.

**Hibiscus09** · 05-07-2007, 04:14 AM

Welcome!

I just saw in the general Over35 section where you introduced yourself and asked about smilies.

Here's the list:

http://forum.bodybuilding.com/misc.php?do=showsmilies

There's also a variety of other questions answered in the FAQ area -- just click on FAQ above.

Glad to have you here!!

Daimozz · 05-07-2007, 04:50 AM

welcome to journalling......its a nice way to keep up stuff......and others will msg ya and annoy ya about not keeping it up......so i have found......

its a good way to be accountable....... good luck .....

**IronIc** · 05-07-2007, 07:20 AM

Thank you everyone for the warm welcome!

Today for breakfast: 2 whole eggs cooked in Pam Olive Oil spray

1/2 cup of instant oatmeal sweetened w/Splenda

Black coffee and of course, water.

About the coffee - I was, for a long time, using rich creamers in coffee and that really made me stall. I stopped that practice

I have decided to make meals a big part of my journaling because diet is what makes or breaks you when it comes to losing fat and keeping muscle.

I have legs day today. Squats and lunges, whew! I really think Satan himself invented lunges, lol.

I will post my stats later, after I do them. My weights are still pretty light, and I use dumbells since at the gym I work out at that is all there is

I do enjoy working with the dumbells

Happy journaling everyone!

**IronIc** · 05-07-2007, 12:16 PM

Legs today

Dumbell squats: 8x12, 10x10, 12x8, 15x6. I could not finish the last 12 reps so I went to the leg extension machine - 35x12 and 25x12

Lunges - I am struggling with this exercise, on the form mainly. It could be that I need to lose a little more weight to really do alot of these. I did 12 reps, body weight only, felt something pull and when I picked up 8 lb dumbells to do 10 reps I felt a VERY sharp pain in my left quad. I immediately went to the leg curl machine (for hams) and did 25x12, 30x10, 35x8, 40x6, 25x12.

I think the older we get the more humbling working out can be

Standing calve rollovers - 8x12, 10x10, 12x8, 15x6, 8x12. Calf presses on the leg press machine - 75x12

Ab crunch machine - 80x12, 80x10, 95x8, 100x6, 80x12. Reverse crunches bodyweight only - 12 reps.

Also, 10 min on treadmill @ 3.2 mph for a warmup, 5 min on treadmill @ 2.6 mph for cooldown.

That's my workout for the day!

**IronIc** · 05-07-2007, 12:17 PM

Rotesserie chicken

Potatos fried in olive oil (leftovers from last night)

Peas

Water

**Nikonguy** · 05-07-2007, 02:57 PM

Nice leg day IronIc, keep it up!

**IronIc** · 05-07-2007, 08:42 PM

Thank you Nikonguy

For supper I had a bowl of chili w/beans. Also a small packet of oyster crackers - not the best choice but I could not pass up the temptation

. Water was my drink of choice.

SO and I visited a friend's house and we all went out to eat afterward - I drank water w/lemon, but had fried/breaded portabella sticks w/marinaria sauce

definitely not a menu item - I will make that my cheat meal!

Tomorrow is another day!

**Nikonguy** · 05-08-2007, 04:06 AM

Originally Posted by IronIc

Thank you Nikonguy

....had fried/breaded portabella sticks w/marinaria sauce

definitely not a menu item - I will make that my cheat meal!

Tomorrow is another day!

Oh man! It's 7:06 AM and now I want some of those!

**IronIc** · 05-08-2007, 06:44 AM

lol Nikon ... yep, they were yummy

Breakfast - my protein smoothie - 2% milk, 2 ff yogurts, benefiber, 2 scoops protein powder.

Cardio day today. The elliptical is waiting for me downstairs!

**IronIc** · 05-08-2007, 09:37 AM

Lunch time ... chicken, chicken, chicken, and sugar snap peas.

Maybe a handful of nuts for healthy fats

Yet to do my cardio!

~I

**IronIc** · 05-08-2007, 12:51 PM

I did have a handful of nuts for a small snack.

I am going to have 1 packet of Quaker Weight Control oatmeal

20 minutes of HIIT on the elliptical. Levels 6-11. Whew!

~I

**Nikonguy** · 05-08-2007, 05:44 PM

Looks to me like a great day of nutrition and a great workout. Well done!

**IronIc** · 05-09-2007, 07:21 AM

Hi Nikon!

Yes, it was a good workout - sweat was drippin down to the floor!

Supper last night (5/8) - Wendy's baked chicken w/o the bread mixed w/side Ceaser salad.

Snacked on some dried fruit & nuts. We went to a friend's house and there was wine - and I passed it up! :lol: For the record I really love wine ...

Also drank LOTS of water

~I

**IronIc** · 05-09-2007, 07:23 AM

Breakfast - my usual protein smoothie (2 ff yogurts, 2% milk, protein powder, Benefiber

)

Venti Starbucks bold. I am a Starbucks-a-holic

Lotsa water!

~I

**IronIc** · 05-09-2007, 09:11 AM

Lunch!

1 salmon filet and some corn.

Water

~I

**HoosierHardGain** · 05-09-2007, 09:57 AM

Hey IronIc...welcome to the over 35 section. I look forward to reading about your progress and such. Journaling can be great. The over 35 crowd where have some awesome people who are very encouraging and will also offer up some much needed advice when called for.

**IronIc** · 05-09-2007, 10:01 AM

Thx HoosierHardGain for the warm welcome

~I

**IronIc** · 05-09-2007, 02:52 PM

Snack and dinner:

Midday snack: 1 packet of Quaker Weight Control oatmeal.

Dinner: 1 small can of white meat chicken w/a little light ranch dressing

I Fiber One bar (actally, I won't buy any more of those - too much sugar and other ingredients. It was in my cubicle, the last of a package I bought a couple of months ago.)

Today is upper body day!

I was really busy at work today (in fact still am) and will not get to the gym till 7:30 tonight. This happens alot of days around here

But ... the important thing is going! It is kinda peaceful working out at night, and I usually have the gym to myself

I will post after I'm done!

~I

**IronIc** · 05-09-2007, 06:12 PM

Upper body workout:

10 mins warmup on the treadmill @ 3.2 mph

Dumbell Bench press: 12x8lbs, 10x10lbs, 8x12lbs, 6x15lbs, 12x8 lbs, superset to dumbell flyes 12x8lbs (the supersets are killers!

)

1-arm dumbell rows: 12x8lbs, 10x10lbs, 8x12lbs, 6x15lbs, 12x8 lbs, superset to SL deadlift 12x15lbs

Seated dumbell shoulder press: 12x5lbs, 10x8lbs, 8x10lbs, 6x12lbs, 12x5 lbs, superset to seated side lateral raise 12x5lbs

Hammer curls 12x8lbs, 10x10lbs, 8x12lbs, 4x15lbs (to failure

), 12x8 lbs, superset to dumbell curls 12x8lbs

Standing dumbell tricep extensions 12x8lbs, 10x10lbs, 8x12lbs, 6x15lbs, 12x8 lbs, superset to tricep kickbacks 12x8lbs

Snack: sardines

~I

**mom24boys** · 05-09-2007, 06:16 PM

Hiyas I...wtg on the keeping up with the workouts.

Are you using fitday to keep track of your foods? It doesnt look like you are eating enough or enough of the right foods...tell me to butt out if got it under control

**Nikonguy** · 05-09-2007, 06:25 PM

Good looking workout and kudos on working out with an ever-changing schedule....I hate that.

**IronIc** · 05-09-2007, 07:05 PM

Originally Posted by mom24boys

Hiyas I...wtg on the keeping up with the workouts.

Are you using fitday to keep track of your foods? It doesnt look like you are eating enough or enough of the right foods...tell me to butt out if got it under control

Thank U mom24boys

Actually I was hoping someone would comment on my foods. I figure I'm not eating enough. I had lapband surgery 1.5 years ago and it's hard to get in enough solid proteins and veggies because it takes me so long to eat

I am going to my surgeon soon to get it loosened so I can eat more.

I am very new to this kind of diet. I love it not having to starve!

Please pick away and give pointers on what I should be eating! Is it true .. about 10-12x your bodyweight in calories?

I know I'm not keeping good track of my ratios,either

~I

**IronIc** · 05-09-2007, 07:09 PM

Originally Posted by Nikonguy

Good looking workout and kudos on working out with an ever-changing schedule....I hate that.

Ever-changing schedules are the story of my life!

I work in newspaper advertising - the workflow changes constantly

How's everything going for you?

~I

**Nikonguy** · 05-09-2007, 07:41 PM

Originally Posted by IronIc

Ever-changing schedules are the story of my life!

I work in newspaper advertising - the workflow changes constantly

How's everything going for you?

~I

My schedule is nutz for the next two weeks. Just finished taking a class on monday nights, start taking one on tue. and thur. nights next week. I'm a teacher and schools out in 2 weeks so maybe my workout schedule will straighten out. (Ya think?)

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