Miss Pedicure's log

[MissPedicure]

This is my first try on using the training log.

Worked out at gym.
Did an abs class for ½ hour.
Did a Cardio – Ta – Bo type of class for 1 hour.


Nutrition:

B – 1 egg scrambled, ½ pita pocket, little mayo
S – yogurt
L – Salad, store bought Ranch dressing, Lemon and basil Salmon
S – Banana
D – Salad with store bought Lemmon poppy seed dressing, Chicken, broccoli
S – Sunflower seeds in the shell, (almost nightly, I figure better than chips, or ice cream, and it takes a lot of work to crack all those little suckers!)


OVER a gallon of water daily.


I know that full flavored, store bought dressing is not the best choice, but I HATE Italian oil and vinegar type dressings.


I would love ANY suggestions. I am VERY new to this. For Nutrition, I am on Weight Watchers. I would like to get healthy, learn, and lose some body fat, (30 – 50 pounds maybe more??) I am trying to set small goals for myself. I concentrate on 10 pounds at a time, drinking my water, being better today than I was yesterday, and a quote that I got from someone here that says “Every moment of one's existence one is growing into more or retreating into less." -Norman Mailer”

I usually work out doing Cardio and weights and would love suggestions. I am a Special Education teacher and I get out of school next week so I have lots of free time over the summer to work out, but I keep reading that you should only spend about an hour or so, so I am not sure what to do. Maybe that advice is for you “beautiful” people and not for me ……. Yet


Results:
Completed month ONE: lost 9 pounds and 7 inches.

[scott_donald]

wow looking great so far... subscribing...

[LSUAlum2001]

Good results in month one.

I tend to keep my workouts ~45 minutes long. I have a routine which talks about workout lengths, motivation and anabolic state. If your workouts tend to drag on too long you may lose focus at some point. Also, if you know you're going to be in the gym for 30-45 minutes you will be motivated to get in the gym every day. Longer routines > 1 hour could begin to burn you out, especially if you're working full time and have other things going on in your life. For myself, I'm trying to get most of my lifting done at lunch because of FT job and family responsibilites, especially now that I have a little one on the way. Also, I firmly believe that working out > 1 hour puts you outside your anabolic window. Get in, lift, get out. Simple. If you are in cardio mode, I think the same thing applies. Get in, run, get out.

If you are looking to incorporate lifting with your daily cardio, I would recommend you lift first before doing cardio. Or, better yet, split your workouts to entirely different times (or days). Some like it the other way around (cardio then lift), but if I work my butt off for 30 minutes cycling/running/etc, it would take me a good 15-20 minutes for me to cool down and get ready for lifting. That, by itself, is 45-50 minutes for me right there. Tack on another 30-45 minutes of lifting and I'm in the gym too long. If I lift first, I can do cardio almost immediately after my last set and minimize lengthy gym incursions.

Give us a rundown of your weekly routines and what time you go to the gym. We'll be able to assist you more.

Good luck.

[BRADP2]

Miss, you have the gayest sig ever....What are you, a girl..

Good work so far

[waitlifter82]

Miss, you have the gayest sig ever....What are you, a girl..

Good work so far

Shutup, Brad

[BRADP2]

ok

[MissPedicure]

Good morning everyone. Thank you all for your support!!

Worked out at the gym. Did Cardio bike for 30 minutes.

(I raised my level up one notch to level 4. I do the random program. I have been reading here to vary speed which is why I chose that program. I also read to keep up the intensity which is why I raised this week to level four.)

Arms –
1 arm dumbbell rows 3 sets of 15 at 12 pounds (hard but not hard enough, need to increase something next time)
1 arm back rows 3 sets of 6 using 12 pounds
Lie down Triceps curls 3 sets of 10 using 12 pounds
Bicep curls 3 sets of 6 using 12 pounds
Wrist curls 3 sets of 10 using 12 pounds (hard but not hard enough, need to increase something next time)

I KNOW this is not much of a work out to MOST of you, but hey, at least I am trying.


Nutrition:
B – 1 egg scrambled, ½ pita pocket, little mayo
S –cottage cheese
L – Large Chicken grilled Salad
S – 2 Bananas
D – Salad w/ ranch dressing, Swedish meatballs, Brussels sprouts
S – Sunflower seeds in the shell, (almost nightly, I figure better than chips, or ice cream, and it takes a lot of work to crack all those little suckers!)


OVER a gallon of water daily.


Results:
Completed month ONE: lost 9 pounds and 7 inches.

[BRADP2]

Wow, real good to see a woman who is smart enought to know that weight needs to be increased on exercsises.

Now you're going to get bulky like big ron though....

[MissPedicure]

Good Morning, Thursday - 5.19.05

Cardio - bike 30 minutes level 4 intervals

Abs

2 inch leg raises 3 sets of 20 (getting a little easy, next time try / DO 25
half crunches 3 sets of 20
cross crunches 3 sets of 12
using machine crunch 3 sets of 10 using # 8
dumbbells side bends 3 sets of 20 using 20 pounds (too easy next time try next poundage up)



Trunk
Overhead press using dumbbells 3 sets of 20 using 20 pounds on each arm
Fly to shoulder 3 sets of 6 using 10 pounds on each arm
Fly from shoulder to above head 3 sets of 6 using 10 pounds on each arm
Front raise dumbbell 3 sets of 6 using 10 pounds on each arm


Nutrition:
B – 1 egg scrambled, ½ pita pocket, little mayo
S – yogurt
L – Big salad with store bought white dressing, homemade meatloaf
S – rice cake with little bit peanut butter
S – 2 bananas
D – salad with store bought white dressing, homemade diet spinach pizza
S – sunflower seeds

OVER a gallon of water

[waitlifter82]

Looking pretty good, MP. My only suggestion is to up the protein a little. I believe Weight Watchers doesn't emphasize this (rather fiber, fat, and cals right?), but protein makes you feel full quite quickly. Not only this, but while losing weight it will help you keep some lean mass.

[agnostichaos]

Do you know approximately how many calories you are eating? Because just by taking a look at your meals over the last few days I don't really think you're eating enough. Even with your goal of fat loss in mind. Will you give me a rundown of your stats...age/weight/height? And how many calories you're currently eating. I would like to be of help if I could.

[MissPedicure]

Thank you all for your help.

I have no idea how W.W. figures the amounts, I just get a certain amount of points and one is allowed to choose whatever food they desire as long as they keep the point value. Sounds kinda off to me because you can have 2 candy bars, reach your point limit, then not eat for the day.

I am not doing that, but as long as you stay within your point value, that is there only concern.

I have NO IDEA of the amount of calories I am consuming.

[agnostichaos]

Are they taking into account how much exercising you're doing when the plan your allowed number of points? Because it has always seemed to me that Weight Watchers was more of a "watch what you eat with no focus on exercise"...am I totally off or what?

[sword chucks]

Impressive job so far.

you're strong

[waitlifter82]

Do you know approximately how many calories you are eating? Because just by taking a look at your meals over the last few days I don't really think you're eating enough. Even with your goal of fat loss in mind. Will you give me a rundown of your stats...age/weight/height? And how many calories you're currently eating. I would like to be of help if I could.

This is why I hate weight watchers (mother was on it). To me, it's a starvation diet. It's really hard to eat more then 1300 calories while still not going over your points. Not only that, but it treats fats all the same and ignores sugars. (ie. all carbs (except fiber) are the same). So basically under this program, 300 calories worth of jelly beans has less points then 300 calories worth of salmon..... not the greatest of programs, IMO

[Aleister666]

Great work!!!..keep it up!....you are going to do amazing!....keep us informed!nothing like seeing the transformation happen!..you should post some pics to show your results......

[MissPedicure]

Friday 5.20.05

I let my body Rest, I was very sore from previous day.

Nutrition:

Coffee
B – ½ Cereal with milk (no sugar, a big deal for me!)
S- 1 cup cottage cheese
L – Salad, meatloaf, spinach
S – sunflower seeds
D – 1 cup Vegetarian stew with Tofu, salad
S- 1 small scope ice cream

OVER a gallon of water daily.





Thank you all so much for all the support. I think I may be outgrowing W.W. You are correct that it gives you a certain amount of point based on your weight, (mine is 26) and you can eat ANYTHING as long as you stay within the point value. I overheard at the last meeting, that a girl eat a Big Mac Value Meal and used all her points so she eat nothing else that day.

I am trying to be smarter than that. I am having at least one, usually two salads every day and trying to make better overall choices, eating live food as much as possible, while staying away from processed food. My problem (if you can believe it based on my weight) is that I don’t eat enough. I found the W.W. makes me eat to stay on their program. I have never eaten as much food as I am with W.W.

I am confused that many here and in private email are telling me this is still not enough.

Results:
Completed month ONE: lost 9 pounds and 7 inches.

[sword chucks]

You are doing well with your strict diet, that shows a good commitment

Does the amount of food you eat make you "full"? (By "full" I mean like not hungry 2 hours later)

[MissPedicure]

Saturday 5.21
Cardio - Bike level 4 interval program
Abs
2 inch leg raises 3 sets of 25
half crunches 3 sets of 20
cross crunches 3 sets of 12
dumbbells side bends 3 sets of 20 using 20 pounds (too easy next time try next poundage upto 25?)

Legs (with new weights)

On all 4’s kickbacks 3 sets of 25 (up from 20)
Inner thigh machine 3 sets of 15 (up from 10) with 100 pounds
Outer thigh machine 3 sets of 10 with 100 pounds
Machine leg press 3 sets of 20 using 120 pounds (need to go up to 135)
Pilate 3 sets of 20 using 15 (up from 10) pounds

Nutrition

Coffee
B - cereal with milk (no added sugar hey!!!)
L - Homemade pizza (using low fat cheese and spinach)
S- 6 cheese flavored potato chips, Salad, sunflower seeds
D – salad, small steak, 1 small red baked potato,

Not quite a gallon of water

Thank you for all of your support. I was asked if W.W. made me feel hungry. and the reason I started W.W. is because I am never hunrgy. I have messed up my internal workings so bad, that I thought W.W. would be a good start for a diet becuas it gives me amounts to eat. Seems based on the feedback it still is not enough.

Results:
Completed month ONE: lost 9 pounds and 7 inches.

[spytechs_wife]

hey i just looked thru your journal. looks like you have great dedication! but i have to agree with most here that your cals look. if its not to overwhelming right now, you might want to start tracking your diet in a food journal. write down serving sizes, cals, fats, carbs and protiens. if you go to long without eating the cals that your body needs, you may start holding fat because your body thinks its starving and needs to store up.

anyways, it might be beneficial to journal for a couple days at least to see where your at.

[MissPedicure]

I am confussed. I thought this was a journal for food and working out???

I am getting alittle because I am eating so much more than I usually eat, and yet is still is not enough???


Sunday 5.22.05

Cardio – Bike for 30 minutes on interval settings level 4

Arms –
1 arm dumbbell rows 3 sets of 15 at 15 (up from 12 lbs)
1 arm back rows 3 sets of 6 using 12 pounds
lie down Triceps curls 3 sets of 10 using 12 pounds
Bicep curls 3 sets of 6 using 12 pounds
Wrist curls 3 sets of 10 using 15 pounds (up from 12 pounds)


Nutrition

Coffee
B - 1 Homemade wrap with a few small pieces of steak, 1egg, 2 kinds of cheese, and some salsa
S - Taste tests from Whole Foods
L – orange, 1 small steak (about 3 – 4 oz) and a pita pocket with mayo
D – split a 6 inch turkey submarine sandwich with someone.
S – Sunflower seeds


Almost 1 gallon of water

Results:
Completed month ONE: lost 9 pounds and 7 inches.

[spytechs_wife]

I am confussed. I thought this was a journal for food and working out???

yes, your'e right. i just meant more specific food stuff. details details! then we will know for sure how to help you with your diet your food intake for sunday looks waaaaaay not enough!

[MissPedicure]

First I thank you ALL for the hand of friendship you have extended.

I am feeling so confused, desperate, and hopeless. As you know, (hopefully you believe) that I have been trying so hard. I went to W.W. again yesterday and only lost .2 pound. POINT TWO!! That is not even a half a pound. The previous week is was POINT FOUR.

This is the same thing that happens every time I try and incorporate healthy changes. Now I am not looking for five pounds a week, but this is ridiculous! I am working steady at least four, sometimes five days a week, and I SWEAR to you all, I am doing and eating what I have posted. Something must be wrong.

The last time I went through this, I got my blood work done thinking there may be some kind of condition. Nope. I went to a few doctors and they did not believe me and just dismissed me. After about 8 or 9 weeks I finally gave up. I am determined not to give up this time, but instead reach out for answers from people that must know more than I, and may want to help.

I am feeling so desperate to get rid of this weight. I am sick of crying about it. That is all I seemed to have today.


Can you help? Please? Pretty Please???

[spytechs_wife]

hang in there and keep at it. 9 lbs for one month is great! dont give up. you may see the fat melt off slowly, but if you keep working out and eating a good clean diet, it WILL come off.

have you considered a protien supplement? i recommend champion whey. you can get it here: http://www.bodybuilding.com/store/cn/whey.html

how much time do you have to put into your workout? i think you can make a couple of changes that will get you to your goals faster. i suggest you work the following muscles (groups):

legs- drop the 'inner/outer thigh' things. you can't spot reduce fat, so you are better off doing big full compound lifts that will work more of your muscles. some good Exercises for lower body include lunges, leg press, squats, stiff legged deadlifts (you will have a fab butt from these), leg extensions. there are all different kinds of squats you can do with different stances. do a search on the forum or google to watch different videos and stuff.

back- you need a strong back to support you. a strong back will do wonders to your abs as well. some good ones include deadlifts, assisted chin ups, dumbell rows, bent lat raises, and lat pulldowns.

arms- hammer curls, concentration curls, incline curls, EZ bar curls, dumbell kickbacks, tricep pushdowns (rope or bar), headbangers, close grip bench press

chest- incline, decline, flat bench dumbell presses, pec deck, dumbell flyes. these will get rid of that "bra flab" that tends to pop out on us girls

shoulders- lat raise, front raise, side raise with dumbells

http://www.theministryoffitness.com/exercises.htm CHECK THIS OUT! great website with animations and stuff.

im a huge fan of dumbells, its just a personal preference because i get tendonitis from certain bar work. anyways, these are just some of my suggestions and what worked for me. took off 30 lbs in about 9 months.

so DONT GIVE UP! if you want, i'll write you up a routine that you can print off and take to the gym with you. let me know ok?

clare

[BRADP2]

back- you need a strong back to support you. a strong back will do wonders to your abs as well. some good ones include assisted chin ups,

Girls.....

[Slimmer]

Don't worry if you aren't losing 5 pounds a week. losing weight isn't a race its a marathon.
My girlfriend is currently doing weight watchers and you do get extra points if you exercise. I think 30 minutes medium intensity cardio = 2 points these points are optional. I would also suggest using WWs with the GI diet my GF has found that the reduced calorie intake goes well with low glycemic foods, also WW has a lot of good recipes. Here's a link for the GI diet book.

http://www.amazon.com/exec/obidos/tg...371315-2850423

Keep up the good work and don't get discouraged. I don't know your history but you've probably eaten poorly and not exercised for years. Don't expect to change your body overnight its a life long process. Diet and exercise is a lifestyle not a quick fix. Best of luck and stick with it!!!

[spytechs_wife]

good morning! ive put together a workout routine for you. My workouts are similar and take me about an hour to hour and a half to complete. Feel free to change the rep ranges to your preference. I suggest doing mostly mid-rep stuff. Take a week or two here and there to work on lower rep/higher weight for strength. DON'T go to failure on a regular basis, as it is very taxing on the nervous system. If you have a body sickness (chest cold, fever) take time off to heal.

Give yourself TIME to see results. Did you take any 'before' photos? If not, you definately should! You will be amazed when you compare your after pictures. Good luck, let me know if you have any questions--

clare

oh yah, if you can't open an excel file let me know ok? ill get it in something else.

[MissPedicure]

Clare,

How can I thank you. The words are not enough!

I will begin this tomorrow! I did back today, so I will start with legs.

I have NO CLUE of what kind of weight to even start with. I have used some dumbbells but this is the big time now!!! (soft smile)

I took the names of all these and did a search on a different part of this site that has directions, pictures and even some videos. This whole site is so wonderful.

You used the abbreviation HIIT??? What does that mean?

Seated ham curls – does this mean the machine it showed a picture of?

For the leg press I have been doing 3 sets of 20 using 135 pounds. Is this good or should I go up in weight with less reps?

Leg extension means a machine? That is all I could find when I did a search.

Calf raises – there were several on this site. I will see if they have a machine? It showed pics of standing on a ROUND DB and that just does not seem safe to me. I would roll on my A** across the room.

Thank you again Clare.

[spytechs_wife]

Clare,

How can I thank you. The words are not enough!

I will begin this tomorrow! I did back today, so I will start with legs.

I have NO CLUE of what kind of weight to even start with. I have used some dumbbells but this is the big time now!!! (soft smile)

I took the names of all these and did a search on a different part of this site that has directions, pictures and even some videos. This whole site is so wonderful.

You used the abbreviation HIIT??? What does that mean?

Seated ham curls – does this mean the machine it showed a picture of?

For the leg press I have been doing 3 sets of 20 using 135 pounds. Is this good or should I go up in weight with less reps?

Leg extension means a machine? That is all I could find when I did a search.

Calf raises – there were several on this site. I will see if they have a machine? It showed pics of standing on a ROUND DB and that just does not seem safe to me. I would roll on my A** across the room.

Thank you again Clare.

Hey,

I'm so excited for you! Here's a pic of seated ham curl: http://www.trainerschoice.on.ca/imag...b/ham_curl.jpg

HIIT stands for high intensity interval training. check this out: http://www.youronlinefitness.com/Fit...l_training.htm

sounds like you can go up in weight on your leg press. take it slowly (like 10 lbs at a time) and see what you can do. i bet you will be amazed at how much weight you can do at 8 or 10 reps.

yah, leg extension is a machine. heres an example: http://www.acadweb.wwu.edu/recreate/...000_legext.jpg
(what a stud! LOL)

i do my calf raises on the leg press (just press with toe tips and knees slightly bent)

keep the questions coming. dont be afraid to ease into this routine, so you dont get to sore

clare

[MissPedicure]

I am so excited to start this new routine tomorrow!

Do you have ANY idea of how much weight I should start with for the dead lifts and squats?

You are so sweet to give me all this help.