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Kgirl
01-03-2004, 02:26 PM
:hello:

OK, time to get serious. I just got back from NY and suprisingly lost some weight :D I guess walking all day and eating healthy did it. For some reason eating healthy at home is much harder.

Stats: 5'0, size 3. Dont' know the weight (don't care too much about it either). BF is about 24% I'm guessing. Still need to get that checked.

Goal: To get to 18% BF and eventually maybe 15%, and a comfortable size 1.

Plan:
Cardio 5 to 6 times a week.
Weights 3 times a week (total body).
Keep the diet clean. (that's the hardest part for me).:cry:

Kgirl
01-03-2004, 02:44 PM
01/03/04

Workout:
*squat machine: 3x15x70lb
*launges: 3x15xtwo 12lb DB
*chest press:15xtwo 12lb DB, 15xtwo 12lb DB, 12xtwo 12lb DB
*cable pulldown: 3x15x30lb
*Alternating shoulders, biceps, & triceps:
Shoulers: 3x12xtwo 5lb DB
Triceps (overhead): 15x10lb, 15x12lb, 12x12lb
Biceps: 12xtwo 10lb DB, 12xtwo 10lb DB, 10xtwo 10lb DB
Didint' have time for abs :(

Cardio: step class

Diet:
not worth writing :( Too much Russian candy (they're the best).

_________________________________________________
Dont' know why I eat so much cr*p when I know it will make me feel like sh**... but Russian candy are worth it.
I think I need SLEEP after NY vacation!!!

the doc
01-03-2004, 02:50 PM
welcome to the WBB journal section :)
there are a lot of very helpful people here.

post that workout in the BBing forum. I think you should get some info on improving or changing it.

post your diet in the diet forum also ;)

midee1
01-03-2004, 03:15 PM
:eek: 5' and a size 3. Heck chick I've eaten things bigger than that. :D

J/K welcome to journal land.

Shane
01-03-2004, 05:21 PM
:spam:

Pfft. About time. :) Welcome to Journalland.

Shane
01-03-2004, 05:44 PM
Oh yeah. Remember you can find exercises here.

http://www.exrx.net/Lists/Directory.html

aka23
01-03-2004, 05:58 PM
01/03/04

Workout:
*squat machine: 3x15x70lb
*launges: 3x15xtwo 12lb DB
*chest press:15xtwo 12lb DB, 15xtwo 12lb DB, 12xtwo 12lb DB
*cable pulldown: 3x15x30lb
*Alternating shoulders, biceps, & triceps:
Shoulers: 3x12xtwo 5lb DB
Triceps (overhead): 15x10lb, 15x12lb, 12x12lb
Biceps: 12xtwo 10lb DB, 12xtwo 10lb DB, 10xtwo 10lb DB
Didint' have time for abs :(
!!!

Good luck with the jounal. You might want to add a rowing or hamstring emphasis exercise to your routine. Some possible full body splits are listed at http://www.hypertrophy-specific.com/hst_II.html and http://www.exrx.net/Lists/WorkoutMenu.html#anchor1681260 (click on body part to view sample exercises) .

YoBrickWall
01-03-2004, 06:01 PM
yo kgirl- holy **** size 3? welcome aboard

YBW

Saint Patrick
01-03-2004, 07:18 PM
Welcome to the site.

pruneman
01-03-2004, 07:57 PM
welcome to journal land. Make yourself right at home.1

Kgirl
01-03-2004, 08:17 PM
Hi guys,
Thanks for the welcome! :D
Yup, I'm a size 3 (used to be a 0), but I'm only 5'0.

Stephen Riddington
01-03-2004, 08:20 PM
Welcome... to WBB.

YoBrickWall
01-04-2004, 07:11 AM
yo kgirl- size 0 ? does that mean you were nekked?

YBW

PizDoff
01-04-2004, 10:08 AM
Good luck with your goals!

I POSTED ON THE FIRST PAGE!!!

Mik
01-04-2004, 10:12 AM
Welcome and good luck with your training and goals!

Kgirl
01-04-2004, 11:47 AM
01/04/04

Workout: kickboxing and abs
Was sooo sore after yesterday's workout.

Diet: :bang:

___________________________________________
I'm soooo tired today.. no energy what so ever. And my upper back is killing. I'll try to go to sleep at like 8PM today (hopefully that will happen).

Exnor
01-04-2004, 12:04 PM
Welcome and good luck with your goals.

Perhaps you could post your diet if you have one so people can comment and possibly make improvements?

Kgirl
01-04-2004, 12:36 PM
Exnor: My diet LOL.. it's none existant right now (ice cream and candy)... I know how to eat right, it just hasn't been happening in the past 3 days.

Franjipani
01-04-2004, 11:13 PM
Welcome to Journal land Kgirl :hello:

Good luck with achieving your goals.... Its got to be said though....where I'm from only new borns are a size 0. Size 3 doesnt even exist in adult sizes over here.... :eek:

There is no better place to get some hardcore advice though...this place rocks :strong:

Shane
01-05-2004, 01:20 AM
Welcome... to WBB.

LMAO is there a midget in a white suit standing next to you Homer? :D

Kgirl, put the ice cream down!

drew
01-05-2004, 07:11 AM
:eek: 5' and a size 3. Heck chick I've eaten things bigger than that. :D
*snicker*

Hi there. Good luck, eat some :spam:

Coke
01-05-2004, 07:13 AM
Welcome aboard, and best wishes! - :)

Y2A
01-05-2004, 07:14 AM
Hooray for 5'0 girls :D Best of luck to ya :)

Kgirl
01-06-2004, 05:44 PM
01/06/04

Workout:
Spinning at 9:30 AM

Weights at 5:00 PM:
static lunges: 3x15xtwo 15lb DB
latteral pulldown: 8x40lb, 2x15x30lb
squat machine: 3x15x80lb
chest press: 2x12xtwo 15lb DB, 15xtwo 10lb DB
alternating:
lateral raises : 3x15x two 5 lb DB (should try to go heavier next time)
overhead tricep extensions: 3x12x15lb
biceps: 2x12xtwp 10lb DB, 9xtwo 10lb DB

Diet:
cals: 830 :omg: don't know how that happened.. but I'm full (had too much food for the past 3 days)
fat:20g 24%
carb:77g 39%
pro:81g 40%

8:30 egg
12:00 shrimp with vegies stirfry, apple
4:30 chicken w/ lettus and FF dressing
7:15 tomatoe soupr w/ brown rice, chicken, fiber one cereal, kefir

Shane
01-06-2004, 05:46 PM
Um...you need to eat more. Even if you're not hungry. Don't make me force feed you.

Pup
01-06-2004, 05:55 PM
:withstupi

...if you're trying lose fat, below 1200kcals will shut down your major metabolic processes.

BTW...Hello *waves

Kgirl
01-07-2004, 06:57 PM
01/07/04

Workout: at 5:00 elliptical 30 min (as a warm up)--it is soooooo cold here, took me forever to warm up
kickboxing class

Diet:
Cals: 1340
Protein: 84g 25%
Carbs: 190g 57%
Fat: 27g 18%

7:00 oatmeal
10:00 apple
1:00 shrimp and yam
4:30 lettus w/ chicken and FF dressing
8:00 soup with brown rice, chicken, fiber one with another whole grain cereal and kefir, cinamon roll :angel:

I started my job today, so I'm on my a** for 8 hrs streight :(

drew
01-07-2004, 07:00 PM
Nice eating. No weights?

Kgirl
01-07-2004, 07:05 PM
drew nope not today.. did total body yesterday :)

drew
01-07-2004, 07:11 PM
oops, missed that :D

chops
01-07-2004, 08:17 PM
welcome!! i think you'll find that ppl are very helpful here.

i think 10 or 11xbw is good for trying to lose weight but at least 1200 minimum . good luck:)

xraygirl
01-07-2004, 08:43 PM
Yay! I'm not the shortest member here anymore!!!
Welcome aboard.

Max-Mex
01-07-2004, 09:44 PM
Welcome. Goodluck with the goals. I agree with pup, 800 cals is very low. Even for a person who's 5ft.

Scott S
01-07-2004, 10:12 PM
Welcome to WBB!



Pics? :angel:

Budiak
01-07-2004, 11:02 PM
Originally muttered by Y2A
Hooray for 5'0 girls Best of luck to ya

Whatever dude. I'm shorter than you are and all I see is 5'0" girls dating guys over six feet. At least I've made peace with the fact that I'm **** out of luck.

Saint Patrick
01-07-2004, 11:39 PM
Diet looking better today Kgirl.

It's pretty cold where I live too. What area are you in?


P.S. I like the Avatar!

PowerManDL
01-08-2004, 01:31 AM
Whatever dude. I'm shorter than you are and all I see is 5'0" girls dating guys over six feet. At least I've made peace with the fact that I'm **** out of luck.


Hey nigga, that's why we have this thing:

http://www.dpo.uab.edu/~powerman/haetmobile1.jpg

Budiak
01-08-2004, 03:28 AM
WOO! Lookin SLICK! That is tricked out, my friend! Turbo!

I love the Browning. But I think we need something bigger than dubs. We gotta top Shaq's Escalade. I think we should put 30 inch rims on it.

You heard me. THIRTY.

Y2A
01-08-2004, 09:02 AM
Whatever dude. I'm shorter than you are and all I see is 5'0" girls dating guys over six feet. At least I've made peace with the fact that I'm **** out of luck.

lol, yes I see it too and it sucks, but I get a fair share of 4'11 - 5'4 chicks. It could be that latin Miami girls are shorter than the avg white girl elsewhere. Hooray for them :drooling: Oh, and LMAO at the hAet-mobile, that **** is NICE!

Nice avatar Kgirl, youre 5'0 AND got back? Hell yes!!!! :hump: :D

Pup
01-08-2004, 09:21 AM
Way to hijack her journal guys...tuttut

clvmike19
01-08-2004, 09:27 AM
Watch out for that Y2A.....shifty bastard!

Y2A
01-08-2004, 09:35 AM
WTF? Im a great guy, just ask Wikked's sister ;) Nice workouts and diet Kgirl. (see, I can keep on topic) :D

clvmike19
01-08-2004, 09:47 AM
Dont let Wikked see that :D

Coke
01-08-2004, 10:27 AM
...lol, they done hijacked your journal 4 sho girl - :D

Kgirl
01-08-2004, 12:27 PM
Chops Thanks :) I saw your journal, you look GREAT!!! I still have to get my diet in order.

xraygirl Haha.. I AM a shorty.. kind of like that though. How tall (or should I say how short) are you?

Max-Mex Yeah, I don't know how that happened.

Scott S maybe later ;)

Budiak Not true.. I've dated short guys and tall guys before. As long as they're taller then me (which isn't hard) it's all good :D

Saint Patrick I'm in MI.. it's 7F here

PowerManDL, Pup, Y2A, clvmike19 ,CoCoa: :hello:

xraygirl
01-08-2004, 12:30 PM
xraygirl Haha.. I AM a shorty.. kind of like that though. How tall (or should I say how short) are you?

5'1" :D

chops
01-08-2004, 12:32 PM
WTF? Im a great guy, just ask Wikked's sister ;)

wikked's sister TOO??? geezus! :)

Kgirl
01-08-2004, 12:35 PM
I take it Y2A is a pimp around here? LOL

chops
01-08-2004, 12:42 PM
thanks kgirl :)

well that can be one of my problem areas as well :angel:. you are off to a great start.

chops
01-08-2004, 12:45 PM
I take it Y2A is a pimp around here? LOL

he reckons himself to be the resident pimp

be wary of his charms :D

Kgirl
01-08-2004, 12:52 PM
hahaha.. thanks for the warning.

Chops how many calories have worked for you? 10 to 11 x my weight would be 1100-1200 cals does that sound OK.. waiting for Shane to get back here *taping foot* to help me LOL, but I'm very impatiant as you can tell. :angel:

Kgirl
01-08-2004, 12:56 PM
I guess I should post my day.. not much to post though

Workout: none.. overslept started new job yesterday.. had to get up at 6:00.. I guess it will take time to get used to that schedule

Diet: ummmm what's that? sugar sugar sugar

Is ther a way to steop these sugar cravings? This is ridiculous!

chops
01-08-2004, 02:27 PM
according to articles i have read, the rule of thumb is to not make a habit of going under 1200. less than that and it's not possible to get the nutrition you need. also, imo less than that isn't that much food anyway, and getting hungry /having cravings really suck.

from my past experience, i lost about a 1 lb per week when doing 1200 cals a day while doing 30-45 mins cardio about 5-6 times a week. at that time, i wasn't weight training (i should have been). i think your combo of weight training/cardio will be more effective.

i hear you on the sugar (especially at that time of month!) . sugar makes you crave sugar, so eat less of it and you'll see for yourself. don't have it around : out of sight, out of mind.

just don't look in my journal until next week or i might just have to stick my foot in my mouth :bang:

Kgirl
01-08-2004, 06:24 PM
Chops.. it's so weird, when I got back from my vacation I couldn't stop eating too, well still can't LOL, but it's getting better.

Budiak
01-08-2004, 06:39 PM
How to stop sugar cravings? You can't. Just stop eating it.

I guess the first step is to stop BUYING it.

Pup
01-08-2004, 06:50 PM
Kinda like everyone said...sugar cravings often are induced from eating sugar or some other high glycemic carb. Supplement wise...i've heard that 5-HTP is pretty good for sugar cravings...imo, a good fat burner will help too, if you suppress appetite, you'll suppress sugar cravings.

Kgirl
01-08-2004, 08:15 PM
5-HTP... whats that? is that safe?

Pup
01-08-2004, 08:31 PM
Its a precursor for tryptophan which elevates serotonin levels. When your serotonin levels drop, you crave carbs. Its sold OTC at just about any health food store, its as safe as taking amino acids.

edit...from what i've read, a good starting dose is 50mg 3x/day

PizDoff
01-08-2004, 11:03 PM
excessive sugar is bad for you
:)
that alone should help you


and here is a nice warm fuzzy motivating picture


http://ca.yimg.com/i/ca/reuters/20031222/i/1745657908.jpg

PowerManDL
01-08-2004, 11:57 PM
I agree with everyone else. hAet.

Shane
01-09-2004, 01:41 AM
Diet: ummmm what's that? sugar sugar sugar


I can't really comment right now since I'm still eating sugar. But try to eat a bit more. Food that is, not sugar. More food, less sugar. Yes...that's what I meant.

Saint Patrick
01-09-2004, 01:42 AM
Hey nigga, that's why we have this thing:

Your haetmobile doesn't hold a candle to my phat ride:

http://64.191.60.103/attachment.php?attachmentid=9414

PowerManDL
01-09-2004, 02:27 AM
Looks like an even gayer (is that even possible?) version of the Backdoor Boys. In a ****ty car at that.

Y2A
01-09-2004, 07:07 AM
Your haetmobile doesn't hold a candle to my phat ride:

http://64.191.60.103/attachment.php?attachmentid=9414

WOW... that right thurr is good, GOOD stuff :D

Kgirl & Chops,
*ahem*if you'll notice, I only *claim* to be 10% pimp ;) No warning needed, Im a nice young man :angel:

Kgirl
01-11-2004, 03:46 PM
01/11/04

Uh, had the worse stomach over the past 3 days (thta's what I get for eating junk) :whip: ...finally feeling a bit better.

Cardio at 11:00-- 30 min bike, 30 min stair master

Diet:
9:00 egg
1:00 seafood soup w/ shrimp, pita, vegie spread, sauteed mashrooms, olive oil
3:30 soy burger, deli turkey mean, vegie spread, marinated mashrooms
7:00 chicken, cabbage, olive oil, tomatoe paste, prunes <---sooo good

Cals: 930
Pro: 67g 29%
Carb:103g 44%
Fat: 28g 27%

I know.. not enough food.. my stomach isn't all that great yet so it's hard to eat more.

I'm NOT looking forward to tomorrow.. work 8-4:30 then class 6-9. On my :moon: ALL day. The classes this semester should be fun though.. web design and life drawing (drwaing naked people lol) should be interesting. Hope we don't have to draw nasty old men and fat ladies like we did last year... or eating more food might be even harder j/k

Budiak
01-11-2004, 06:04 PM
'Sauteed'


If you're going to sauter mushrooms, they better be going on top of some sort of meat. I didnt see any meat in that pita.

Kgirl
01-11-2004, 08:43 PM
'Sauteed'
Thanks!!! :)


If you're going to sauter mushrooms, they better be going on top of some sort of meat. I didnt see any meat in that pita.
oops forgot the seafood soup with shrimp (just added that in)

BCC
01-11-2004, 08:48 PM
WOW... that right thurr is good, GOOD stuff :D

Kgirl & Chops,
*ahem*if you'll notice, I only *claim* to be 10% pimp ;) No warning needed, Im a nice young man :angel:

Dude, I didn't even think you liked girls. You jerk. It's over. I'm exclusively Rene's.

Deibiddo
01-12-2004, 12:39 AM
That's right everyone back to school tomorrow! Good luck!

Pup
01-12-2004, 07:07 AM
Don't kill anyone at school today, considering you're still teh sick, we'll let the low cals slide ;)

...once that protein powder comes in i'll give you the revamped protein brownie recipe, that'll help with the kcals and increasing your protein *plus, its chocolate!*

Budiak
01-12-2004, 07:11 AM
Heh. Protein brownies. Are those 'adult' brownies, Pup?

chops
01-12-2004, 04:48 PM
WOW... that right thurr is good, GOOD stuff :D

Kgirl & Chops,
*ahem*if you'll notice, I only *claim* to be 10% pimp ;)

awww , he's soo bashful even tho he know's he's the pimp MasTer

PowerManDL
01-12-2004, 05:43 PM
t3h p1mp m4s+0rz

chops
01-12-2004, 05:47 PM
lol...
reminds me of pig latin

PowerManDL
01-12-2004, 05:51 PM
h3t4y 1mpp4y 4st0rzm4y

Pup
01-12-2004, 05:58 PM
:scratch:

chops
01-12-2004, 05:58 PM
ouyay ootay uchmay

PowerManDL
01-12-2004, 06:10 PM
I decree 1337 Latin to be an official language.

Kgirl
01-12-2004, 07:16 PM
Was on my ass all day today 8AM to 9PM (work and school)..makes me feel like I'm getting fat. So no workout either.


Diet:
7:15 egg
10:00 oatmeal
1:00 salad, chicken, FF dressing, yam
3:00 apple
5:30 wheat pita, tuna FF dressing
8:30 chili, + dinner I had yesteday (chicken, cabage, prunes, oilive oil)

Cals: 1171
Pro: 100g 34%
Carbs: 149g 51%
Fat: 23g 18%

Pup
01-12-2004, 07:26 PM
Diet doesn't look too bad...but, calories still need to come up in the protein department...i know i know, your protein isnt here yet...when it comes, i'd add it to meal at three with the apple. another suggestion is maybe the one whole egg plus two egg whites for meal one.

BCC
01-12-2004, 09:01 PM
Diet does look nice. But like Rob said, somewhat low in protein. Adding two egg whites in the first meal would be nice. Also perhaps eat some of your oatmeal rather than 3-4 hours after waking. And a protein shake (when you get it) would be nice at 3:00 with that apple like he also said. Not that I'm a fan of apples, but fiber's good and it won't kill you. Personally I'd throw the apple out and just do some sort of meal replacement shake. Or throw some oats in with a shake.

Shane
01-12-2004, 11:07 PM
:withstupi What they said. Oh wait! I've been saying that since you met me! :p

Kgirl
01-13-2004, 06:08 AM
I know I'm still working at it.. the meals before the workout are hard since I try not to go too high on carbs (have to workout 45 min after).. Can't wait for my protein shake to get here already (will make things A LOT easier). Is it best to NOT eat apples? How come? Should I stay away from all fruits? What about strawberries? Oh and.. are carrots OK?

Uh.. gotta go to work.. I'm praying that no one knows about my B-day (didnt' tell anyone so unless they look at the papers they shouldn't know).. They have a tradition of bringing cake when it's someone's B-day ("here since it's your b-dy I'll make the diet really hard on you lol"..j/k). OK off to have my egg with eggwhites (I'll try to get some oatmeal in too... will see how I feel.. my stomach is feeling MUCH better though :clap: )

Punky
01-13-2004, 07:49 AM
I know I'm still working at it.. the meals before the workout are hard since I try not to go too high on carbs (have to workout 45 min after).. Can't wait for my protein shake to get here already (will make things A LOT easier). Is it best to NOT eat apples? How come? Should I stay away from all fruits? What about strawberries? Oh and.. are carrots OK?

Uh.. gotta go to work.. I'm praying that no one knows about my B-day (didnt' tell anyone so unless they look at the papers they shouldn't know).. They have a tradition of bringing cake when it's someone's B-day ("here since it's your b-dy I'll make the diet really hard on you lol"..j/k). OK off to have my egg with eggwhites (I'll try to get some oatmeal in too... will see how I feel.. my stomach is feeling MUCH better though :clap: )

Punky
01-13-2004, 07:51 AM
Hi Katia...Happy Birthday!! You're almost as old as I am now! And, if they bring you cake, just save it for Shane....his diet is really lacking in sugar these days.

Keep up the good work,

:) Stacy

aka23
01-13-2004, 09:49 AM
I know I'm still working at it.. the meals before the workout are hard since I try not to go too high on carbs (have to workout 45 min after).. Can't wait for my protein shake to get here already (will make things A LOT easier). Is it best to NOT eat apples? How come? Should I stay away from all fruits? What about strawberries? Oh and.. are carrots OK?

You posted that 10-11x your body weight was 1100-1200 calories, which suggests a body weight of approximately 110lb. A common rule of thumb is to aim for 1g/lb protein or higher, but studies suggest that a natural recreational athlete like yourself would probably do fine with as low as 0.8g/lb, so long as larger than normal amounts of the protein is not being used for energy (might occur on low carb diet, low calorie diet, or when consuming fast digesting protein like whey). If you are consuming a slower digesting protein such as chicken in your 1pm meal, then in my opinion it would be fine to eat an apple snack and go to your dinner meal without eating protein again. If you were eating a faster digesting protein, like a whey shake, then I would recommend eating a regular meal a few hours later.

Some might recommend avoiding apples because of the fructose. In most fruits, the majority of the sugars are glucose+sucrose. However, apples are an exception. Roughly 60% of the sugars in apples in fructose.

The theory is that fructose goes through different nutritional pathways than glucose, making it more likely to be converted into triglycerides (fat). In addition some bodybuilders have reported negative body fat effects when changing all of their carbs to bananas while preparing for a contest (not sure why they would do this in the first place).

Some studies found increased triglycerides with 50g fructose, while others found no increase with 20% of calories in diet as fructose. The limit is dependent on many factors including age, sex, baseline glucose, insulin, and triglyceride concentrations, caloric balance, training/exercise, %CHO in diet, and the presence of insulin resistance. It is also important to note that these studies almost always used fructose based sweeteners, such as high fructose corn syrup, rather than fruit. It is my understanding that the 50g figure is a lower limit that is usually associated with men on a caloric surplus who handle insulin poorly and have high triglycerides (have a tendency to convert fructose into triglycerides). I believe that the typical person can handle significantly more fructose without plasma triglyceride issues.

There are also a number of other negative effects associated with fructose intakes including refilling liver rather than muscle glycogen, and decreased fat burning (more than glucose). Very high levels may be associated with negative insulin/diabetic issues, decreased BMR, and reduced fullness (less insulin/leptin). Fructose has a number of benefits as well including promoting anabolism and reduced insulin response compared to glucose. Fructose can be beneficial because it is more effective at restoring liver glycogen levels than glucose. It is important to restore liver glycogen reasons for a variety of reasons including liver glycogen levels being one of the body's key factors in returning from a catabolic to an anabolic state. When refilling glycogen levels, I think the clear majority of carbs should come from glucose/dextrose/starch/etc, but some fructose can be beneficial as well. Many experts suggest that a postworkout drink should include fructose, along with glucose/dextrose type sugars.

The negative effects are usually related to fructose as a sweetener, like table sugar (like the type in cold cereals) and high fructose corn syrup. A smaller portion of the calories in fruit comes from fructose. The amount varies depending on the fruit. A typical piece of fruit may contain anywhere from 2-7g of fructose. The highest amounts are usually found in low GI fruits like apples and pears since fructose causes a smaller blood sugar increase than glucose.

In my opinion the benefits of a moderate fruit intake outweigh the possible negative aspects associated with the fructose. These benefits include a good amount of vitamins, minerals, phytochemicals, antioxidants, cartenoids, flavones, fructooligosaccharides, and fiber, etc. Many of these compounds are difficult to find in other food groups. On the other hand table sugar and sweeteners have little benefit outside of refilling glycogen stores and usually contain much more fructose.

A study that supports this conclusion is listed at http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=8116555&dopt=Abstract

"Ordinary intakes of sucrose or fructose do not have any special elevating effect on plasma triglycerides in most normal and diabetic people, provided energy balance is not changed. Although biochemical theory predicts that fructose is more lipogenic than glucose, nearly all the animal reports of elevated plasma lipids with sucrose- or fructose-rich diets were obtained with diets unnaturally high in these sugars, and in rats and not other species. In humans, increased (fasting) triglycerides are observed with very high intakes, > 35% of energy from sucrose or > 20% of energy from fructose, and even then triglyceride elevation is unlikely unless the subjects are male and dietary fat is saturated."

In summary, if you want to cut your carbs or increase your protein, then you might want to cut out the apple. However, I doubt that you would see significantly different results, so long as calorie balance was kept constant.

Y2A
01-13-2004, 10:36 AM
Whats up Kgirl? Just checking in on the short yet bootylicious WBB babe ;) Dont worry about those long work/school days, I have them too. Make sure to schedule your workouts on the days you CAN work out, and stick to it!! :)

chops
01-13-2004, 11:33 AM
hi kgirl

a book you might want to check out is "body for life" by bill phillips. i read it last year and it really taught me a lot and got me motivated. it'll teach you basics of balanced eating and training. it's not the end-all, but i think it'll give you a good foundation of knowledge to build on.

Pup
01-13-2004, 11:56 AM
Happy Birthday Katia...I officially declare that school sucks!

Btw...you're gonna laugh your ass off when you hear what i did today *hangs head in shame*

Don't give in to the cake!

Kgirl
01-13-2004, 06:34 PM
1/13/04

Workout:
Seated leg curl (hamstrings) 3x15x60lb
Leg extensions 15x60lb, 12x60lb, 10x60lb
Static lunges 3x15x two 15lb DB
Squat machine 3x15x70lb
calves 2x35

Cardio: 35 min elliptical


Diet:
8:15-- egg + 2 egg whites
11:00--apple
1:30 salad, chicken, FF dressing, yam
4:30 light fruit yogurt. 1T oatmeal
7:30 chili, small pice of cinamon roll cake (mostly just ate the almods off of it lol) grrrr no chicken in the house

Cals: 1160
Pro: 64g 22%
Carb:167g 58%
Fat: 23g 18%

Kgirl
01-13-2004, 08:30 PM
1/13/04

Workout:
Seated leg curl (hamstrings) 3x15x60lb
Leg extensions 15x60lb, 12x60lb, 10x60lb
Static lunges 3x15x two 15lb DB
Squat machine 3x15x70lb
calves 2x35

Cardio: 35 min elliptical.. started doing a step class but the instructor was weird made us do some funky stuff, so I left and did elliptical :)


Diet:
8:15-- egg + 2 egg whites
11:00--apple
1:30 salad, chicken, FF dressing, yam
4:30 light fruit yogurt. 1T oatmeal
7:30 chili, small pice of cinamon roll cake (mostly just ate the almods off of it lol) grrrr no chicken in the house
8:30 kefir (kind of like yogurt), 1T oatmeal

Cals: 1300
Pro: 91g 28%
Carb:174g 54%
Fat: 27g 19%

Pup
01-13-2004, 08:42 PM
Workout and diet is looking better...kcals are almost there...i say 100 more and you got it. I still think your carbs are a tad high, but, protein is pretty close to being spot on. I'm also going to suggest trying to get your fat up a little bit, not a lot, but maybe aim for 40g a day.

Kgirl
01-13-2004, 10:02 PM
Punly.. yeah, but he hardly sleeps

Shane.. you're getting sleepy, you're getting very sleepy, when I clap my hands once you're gonna go to bed and sleep *clap clap*

aka23.. wow that's A LOT of info.. thanks!!!! :)

y2a...aren't those days the worst? feels like torture

chops.. I've skimmed though that book before :) good stuff

Pup... yeah that's hard.. I love carbs and hate fat ... fish oil :eek:

Kgirl
01-14-2004, 11:09 AM
Ummmm bad day today..
People ate work found out it was my B-day yesterday and brought whole bunch of sweets. And it was one of those "hungry" days today.. not sure if I was hungry because I was just tired (had 5 hrs of sleep today) or the way I'm eating?

So yeah.. Diet: A LOT of sugar... probably close to 2500 to 3000 cals.

Shane
01-16-2004, 02:19 AM
Hey um...you gonna eat all that candy? :drooling: j/k.

You better get to the gym or I'll stand there like a drill sergeant and make you do burpies and jumping jacks for an hour.

Kgirl
01-16-2004, 09:35 AM
Shane.. it wasn't candy... it was cake and cookies :clown:

No gym today either.... :hide: I'm sick (that's how it is when you live in a 10F weather)... no wonder I was feeling so ****ty for the past 2 days.

drew
01-16-2004, 06:43 PM
Kgirl, you know if you weren't such a hot mamacita, we'd all be yelling at you for not getting to the gym and for eating cookies. However, the fact remains that you ARE a hot mamcita. So all I can say is. [sexy voice]Hi there...[/sexy voice] :D

Kgirl
01-16-2004, 07:14 PM
drew... ;)

REALLY hoping I can workout tomorrow

Pup
01-16-2004, 07:19 PM
*motivational kick in butt*

...hope you feel better tomorrow :)

Kgirl
01-17-2004, 01:23 PM
Workout:

Overhead DB press: 3x12x two 8lb DB (need to increase next time)
DB Incline Curl: 12x8lb DB, 2x10x2lbDB
Rope Tri pressdown: 3x12x10lb
Upright row 3x12x20lb BB
Concentration curls 10x10lbDB, 8x10lbDB, 8x10lb DB
Overhead DB tri estrensions: 3x15lb DB
OMG.. I'm a whimp lol.. my biseps need seriouse help.

Cardio: 50 min bike

The weather here is SUICIDAL. Took me forever to open my car door, because they were frozen. The roads are so bad that everone is driving 25mi/hr. What's worse... our power went out for about 3 hrs today (we were FREEZING).

Pup
01-18-2004, 06:57 AM
Good to see you got into the gym yesterday, don't worry about the strength, it will come. We got some of that lovely michigan weather yesterday as well, like 6 inches and its drifting everywhere.


Workout:[COLOR=DarkSlateBlue]OMG.. I'm a whimp lol.. my biseps needs seriouse help.[/B]

btw...if you ever need private english lessons, gimme a call :p

Kgirl
01-18-2004, 03:11 PM
My biseps are sore :) I love it!!!

Cardio at 11:30-- 30 min ellptical, 15 bike.. my CD player broke.. it was soooooo :boring:

Diet:
9:30 shake w/ 2 strawberries
12:30 baked apple
3:00 baked fish, spinach, some kind of sause (very light) <<-restaurant food
5:15 crab meat, pita, FF dressing, apple
7:30 fiber one cereal, kefit


PUP... LOL I was typing really fast.. our power kept on going out yesterday.. I might take you up on that for spelling though ;)

Budiak
01-18-2004, 04:13 PM
Sauce

chops
01-18-2004, 07:12 PM
Lol

Shane
01-18-2004, 08:43 PM
How can you spell biceps wrong? Pfft. :rolleyes: I'm not sure I can help someone that can't spell biceps properly. :p

Coke
01-19-2004, 10:19 AM
...looks like you better get those private english lessons sister, lol - :D

Keep working out to be the mean spring tease - ;)

Kgirl
01-19-2004, 06:47 PM
Cardio: 30 min elliptical, 20 min bike <<-- no classes :D

Diet:
7:15 egg, 2 whites, 1/4c oatmeal
10:00 shake, 2 strawberries, apple
1:20 1/2c whole wheat pasta, 7 shrimp, veggies
4:00 shake, 2 strawberries
7:00 1c yam, fish, 1/2c fiber one, 1/2c kefir
8:00 apple

Cals: 1233
Pr: 97g--32%
Carb: 165g--53%
Fat:19g--14%

I'm spell checking everything from now on!!! Well.. only when I have time ;)

Pup
01-19-2004, 06:49 PM
Very nice...those ratios keep getting better, carb sources are also improving. Glad to see you are handling the shakes well :)

Kgirl
01-20-2004, 07:02 PM
Workout:
Lat pulldown 30x3x15
Bench press 3x15x12lb,
Bent over DB press 8x15lb, 2x15x12lb
DB incline press 15xtwo 8lb , 2x15x10lb DB
Lat pulldown (arms facing) 12x30lb, 10x30lb, 10x30lb
DB Flies 3x15x10lb
Cardio: spinning class

Diet:
8:15 egg, 2 whites, 1/4c oatmeal
10:30 1/2 apple
12:00 shake, 2 strawberries, 1/2 apple
2:00 1/2c whole wheat pasta, 7 shrimp, veggies (peas, carrots, broccoli)
7:30 4oz chicken, 1/2c brown rice,peas, 1/2c fiber one creal and 3/4c power cereal, kefir shake, 2 strawberries (I was hungry!!!)

Cals:1252
Pro: 120g --38%
Carb: 154g--49%
Fat:19g--13%

Is this cereal OK : made of whole grains and flaxseed, sweetened with cane juice.
1c : 190cals.. 8p, 40c (10fiberm 16 sugar), 2.5f ???

Pup
01-20-2004, 07:45 PM
Really good again on the diet Katia...good workout too...before i know it you're gonna be pushing me around :)

Shane
01-20-2004, 10:12 PM
I hope you are very sore tomorrow... ;)

Budiak
01-20-2004, 11:12 PM
Lat pulldown 30x3x15
Bench press 15x3x12lb,
Bent over DB press 8x15lb, 2x15x12lb
DB incline press 15xtwo 8lb , 2x15x10lb DB
Lat pulldown (arms facing) 12x30lb, 10x30lb, 10x30lb
DB Flies 3x15x10lb

You need to regulate your reps/sets/weight format. Did you do 15 sets of 3 for bench...or 3 sets of 15 for flyes?

Either one is crazy. You need to use more weight.

Kgirl
01-21-2004, 06:03 AM
Pup...:clap: :hump: <<-- it's a dancing face, not humping lol

Shane... I'm SORE!!!!!! :bow:

Budiak...Thanks! I changed it (3 sets of 15). I can't use anymore weight. I'm weak. I'm using as much as I can. :redface:

drew
01-21-2004, 07:17 AM
so when do we get to see some pics? [/innocent]

chops
01-21-2004, 05:05 PM
Workout:

Is this cereal OK : made of whole grains and flaxseed, sweetened with cane juice.
1c : 190cals.. 8p, 40c (10fiberm 16 sugar), 2.5f ???

more sugar than eating fruit loops
http://kellogg.marketlocator.com/kelloggs/us/knutr.nsf/0/AF95BCF61F5718BB86256A4F005067AB?opendocument&Cat=Cereals

it may cause to to crave other sugary foods

Kgirl
01-21-2004, 06:10 PM
My stomach is beign retarted again.. grrrrr SICK OF IT

Diet:
Cheat day (I'm suppose to have one of those once a week, right?)

Workout:
Rest day

Shane
01-22-2004, 11:30 AM
My stomach is beign retarted again.. grrrrr SICK OF IT

Diet:
Cheat day (I'm suppose to have one of those once a week, right?)

Workout:
Rest day

Yup on the cheat day. What kind of stomach pain is it?

Kgirl
01-22-2004, 07:19 PM
Diet:
8:00--light fruit yogurt, 1T oatmeal... could hardly eat.. HATE this stomach
12:00-- protein shake, 2 trawberries, apple
2:00-- 1/2c whole wheat pasta, 6 shrimp, peas, carrots
8:00-- 1/2 protein shake, 1/2c brown rice, 4oz chicken, vegies spread, pita, 1/2c cereal

Cals:1250
Pro:111g--35%
Carb:180g--58%
Fat:--15%



Workout:
Walking lunges: 3x12x20lb
Squats: 3x15x30lb
Seated leg curls: 3x15x60lb
Lower back (dont' knwo the name of this exercise... Shane HELP!) 3x20
sides (don't know the name of this one either) 3x20
Swiss ball crunches 3x20

Cardio: spinning (nearly killed me)

My stomach is *&@#*&^ (no words for it). Drs say it might be stress and nerves lol... gave me antidepressents .. I am NOT depressed.. life is good.. besides the stomach

Punky
01-22-2004, 07:27 PM
Keep up the good work, Katia! I'll trade ya my thighs or ghetto booty for your stomach.

:) Stacy

Pup
01-22-2004, 07:53 PM
Diet looks tight again...we're gonna work on the training a bit...keep up the good work.

Shane
01-22-2004, 10:27 PM
Back Extensions and Roman Chair Side Bends.

You'll be more sore later. :evillaugh

Kgirl
01-23-2004, 04:26 PM
Crazy day...
Woke up with the worst stomach ache ...haven't had it this bad in a looooong time... though I'd have to go to the emergency room. But it got better so I went to work. On the way from work, it was snowig sooooo bad. My car got stuck and the guys had to pull me out. Nice to have strong men around ;) Couldn't get to the gym because of the snow either.. wasn't sure how far my poor crappy car would make it.


Workout: none
was suppose to do cardio.. maybe I'll dance around my house or something .. ok maybe not.


Diet:
7:30--1/2c vegetable juice.. couldn't eat.. bad stomach
11:00-- shake, 2 strawberries, apple
1:00 salmon, fish oil, peas
3:30 shake, 2 strawberries
6:00 apple
7:00 salmon, teriyaki sause, vegie spread, rye bread

Cals: 1230
Pro: 129g--42%
Carb: 127g--42%
Fat: 27g--20%

Pup
01-23-2004, 06:46 PM
Good day of eating :)

...sorry about last night, my AIM decided to be a bastard.

FriedIzLee
01-24-2004, 12:28 PM
I like the way you're keeping track of everything. Looks like these guys are keeping close tabs on you.

Thanks for inviting me to join, I'll be keeping an eye on you. :whazzup:

Gotta love the enthusiasm around here. :clap:

Kgirl
01-24-2004, 04:07 PM
I'm SOAR!!! :D

Workout at 12:00:
Overhead DB press: 3x12xtwo 12lb DB
DB incline curls: 10xtwo10lbDB, 5xtwo10lbDB, 2x10xtwo8lb DB :bang: :swear:
Rope tri pressdown: 12x20lb, 2x12x15lb
Upright rows: 12x20lb
Concentration curls: 2x12x10lb, 10x10lb
Overhead tri extensions: 3x15lb

Cardio: 30 min elliptical, 30 min bike doing cardio when your legs are soar is NOT fun


Diet:
10:30 shake, 2 strawberries
2:30 apple (this guy is fixing floors in our kitchen.. couldn't get anythign else)
5:00 1/2c brown rice, chicken, fish thing (dont' knwo the name of it), veggie spread
7:00 light yogurt, oatmeal, rye bread (is that allowed?)

Cals: 844 tuttut
Pro: 68g--32%
Carb: 119--56%
Fat: 12g--13%

Going out dancing :D . About time!!! Haven't gone out since new years (that's unusual for me).

Kgirl
01-25-2004, 03:47 PM
VERY VERY tired today. Got home at 3AM with a HUGE head ache (too many smokers at the club). Woke up at 7AM.
It's strange but I have more fun working out then partying. Is that normal?

Cardio: 30 min bike (all I could do :( )
swiss ball curnches 3x20

Diet:
no energy to list all the food, sicne i can't remember all of it anyway.. I'm half asleep today.
About 1300 cals.. had a chcolate bar:angel:, but other then that it's all good :)

Budiak
01-25-2004, 04:21 PM
It's strange but I have more fun working out then partying. Is that normal?

I'd have more fun working out than going to a club, having guys hitting on me all night, and grinding my ass into their crotches for 8 straight hours.

Yeah. I'd rather work out.

Pup
01-25-2004, 04:35 PM
I'd have more fun working out than going to a club, having guys hitting on me all night, and grinding my ass into their crotches for 8 straight hours.

Yeah. I'd rather work out.

*shakes head*

Is it beyond your capacity to be polite...just once?

Shane
01-25-2004, 04:35 PM
I'd have more fun working out than going to a club, having guys hitting on me all night, and grinding my ass into their crotches for 8 straight hours.

You need to stop going out with Renee man.

Kgirl, you went out and you STILL didn't eat enough? Pfft.

Budiak
01-25-2004, 04:42 PM
Eat ****, Pup.

I DO need to stop going out with Rene.

Kgirl
01-26-2004, 08:29 PM
uh.. LOOOOONG day... work and school.. do I have a life? Nope
Workout: none.. school and work ALL DAY

Diet:
7:30 1 egg, 2 whites, 1/4c oatmeal
11:00 shake, 2 strawberries, apple
2:00 1/2c whole wheat pasta, broccoli, 6 shrimp
5:30 shake, 2 strawberries, apple
7:30 light yogurt had 13g of sugar though :scratch: , sourdough pretzels tried to make it as healthy as I could.. vending machne food
10:00 about 3 oz? deli turkey, 1c canned peas

Calories: 1042
Pro: 88g--34%
Carb: 146g--56%
Fat: 15g--13%

Are pretzels OK? what about that sugar loaded yogurt? what the hell did they put in it? they one I usually have at home has only like 8g of sugar (most of which comes from frui)

Kgirl
01-28-2004, 12:26 AM
OK I typed it all up and the page froze and I lost it it. No energy to type it all up again right now.. it's 2:30 AM... so I'll post it all tomorrow.

Budiak
01-28-2004, 12:32 AM
Lazy sack.

PowerManDL
01-28-2004, 02:08 AM
Totally.

Kgirl
01-28-2004, 09:09 AM
You guys are nuts. I need SLEEP. Sleep is good.. yes it is.. it really really is.

OK here's stuff for yesterday...

Diet: Cheat day. Was planning on having it on Wed.. but I was HUNGRY.
Cheat days don't leave me feeling too well.. my stomach is feelign weird.. but not too bad.. reminds me of why I eat eggs and oatmeal every morning :boring:

Workout:
Lat pull down: 12x40lb, 8x40lb, 5x 40lb, 12x30lb
Bench press: 15xtwo12lbDB, 15xtwo10lbDB, 5xtwo15lbDB, 11xtwo12lbDB
Bend over DB rows: 15xtwo12lbDB, 10xtwo15lbDB, 5xtwo15lb, 11xtwo12lbDB
DB incline press: 15xtwo10lbDB, 12xtwo10lbDB, 12xtwo10lbDB
Lat pulldown (arms facing me): 5x40lb, 3x12x30lb
Flies: 15xtwo10lbDB, 2x12xtwo10lbDB
Crunches: 3x20
Cardio: 30 min elliptical, 30 min bike

Shane
01-28-2004, 10:29 AM
You eat eggs and oatmeal cuz its good for you and will help you get leaner like you want. :)

Punky
01-29-2004, 09:21 PM
Katia....I had to search for your journal tonight! You better post soon or risk being called a "lazy sack" again.

(Hi Poptart, hi Budiak)

Is it ever gonna stop snowing?? This weekend might turn into a skiing weekend.

Hope your stomach feels better! Talk to ya later!

Stacy

Budiak
01-29-2004, 10:22 PM
Bench press: 15xtwo12lbDB, 15xtwo10lbDB, 5xtwo15lbDB, 11xtwo12lbDB
Bend over DB rows: 15xtwo12lbDB, 10xtwo15lbDB, 5xtwo15lb, 11xtwo12lbDB

One question.

Are these...challenging?

Kgirl
01-30-2004, 09:18 AM
Punky .. I'm not posting because there's really nothing to post. I'm sick.. stomach and cold... so I haven't been at the gym for 2 days and my diet sucks because I can't even get in to the kitchen (this guy is putting tile on our floors).

Budiak ... yes they are :redface: ... I'm weak.

My family decided to get a new house down the street (my dad is allergict to something in this house.. maybe I am too???--stomach), so I think we'll be moving. On one side is sucks because I don't really feel like moving all my stuff, on the other side it's good because I think the house we live in is cursed.. too much **** has been happening here... maybe my stomach has something to do with it too. Supposately it's a really nice house...the only thing that sucks about that house is that there's a trainer that goes by there once in a while and I'm a VERY light sleeper :whiner:

OK.. hopefully I feel good enough to workout tomorrow. I missed leg day already will probably do that tomorrow and then arms (which I'm suppose to be doing tomorrow) on Sunday.

Y2A
01-30-2004, 09:27 AM
Hey bootylicious, looks like things are going pretty well for ya, keep up the good work :D And sleep more, sleep rocks.

Kgirl
01-30-2004, 09:33 AM
Y2A..sleep is AWSOME.. I'll choose sleep over ANYTHING.. and I mean ANYTHING

Shane
01-30-2004, 09:41 AM
Even barbeque? :eek:

drew
01-30-2004, 10:00 AM
mmm, barbeque...

kgirl, you too lazy. Get off booty and into gym. :D

Kgirl
01-30-2004, 10:34 AM
Shane.. yup.. even BBQ.. sleep is better then ANYTHING

Drew..as soon as I feel normal (more human)... gym it is.

drew
01-30-2004, 10:37 AM
Gum? LMAO

Kgirl
01-30-2004, 11:37 AM
hehe.. oops changed it.. told you can't type!!!!

Kgirl
01-31-2004, 01:15 PM
Workout:
walking lunges: 12x30lb, 2x10x30lb
squats: 3x15x30lb
leg curls: 2x12x60lb, 12x70lb
back extensions: 3x20 (no weight)
roman chair side bends: 3x20 (no weight)

Cardio: 60 min bike

will post the rest later

Pup
01-31-2004, 01:28 PM
gettin better katia...soon you'll be squatting hyooge ;)

Kgirl
02-02-2004, 08:09 PM
Workout: none.. work and school all day

Diet:
7:30--1 egg, 2 whites, 1/4c vegetable juice that's all I could eat :(
11:00-- shake, 2 strawberries, apple
1:30-- 1/2c brown rice, 1/4c tuna, 1tsp fish oil
3:30-- light yogurt
5:30 Subway Atkin's rap (with turkey, veggies, and fat free dressing)
9:00 apple

Cals: 1,000 tuttut
Pro: 74g--30%
Carb:--140g--56%
Fat: 18g--16%

I get the weirdest e-mail from some guy today who starts telling me how he saw me at some club and is wondering if he could have my #. Where in the world did he get my e-mail? I think it might be the guy who came up to me for like 5 min (he's a friend of my friend's boyfriend). He must think I'm crazy. Why would anyone give their # when they have no clue who the person is.

Pup
02-02-2004, 08:25 PM
*asks for number*

drew
02-03-2004, 06:59 AM
lol @ pup

Hope you're feeling better K.

Punky
02-06-2004, 05:51 AM
Katia, your journal is starting to collect dust.

Talk to you later,

Stacy