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hottytoddychick
06-05-2006, 08:03 PM
So I guess this would be the place to post my diet and workout routine. I went to the gym today, and just kind of did my overload but I want to break it down, I just don't know which groups to group together. Also, I don't know specific names for certain lifts, so if anyone sees something wrong and would like to correct me, feel free to. That's why I'm here, after all! And today's diet doesn't count because I had to work and then I went straight to the gym. I swear it's usually better than this!

Workout: (6.5.06)

Leg Press - 3x15 @ 90 lbs

Bench Press with barbell - 3x15 @ 20 lbs

Biceps curls - 3x10 @ 10 lbs each

I believe this is something along the lines of a "triceps french press"...? Lay on the bench, extend arms above chest and bend elbow lowering weight behind head... - 3x8 @ 20 lbs

Um... another shot in the dark... dumbbell fly (?) on bench (Lay on bench with a dumbbell in each hand and bring arms together palms facing eachother) - 3x10 @ 10 lbs per side

Yet another guess... take the weights in each hand and raise your arms from your side until they are parallel to the floor, kind of like flapping your arms - 3x8 @ 10 lbs each side

Overhead Press (free weights) - 3x8 @ 10 lbs each side

One leg on ground, other knee and arm on bench, back parallel to ground, weight hanging and then pull up to shoulder - 3x8 @ 15 lbs each side

Seated Calf Raises - 3x15 @ 40 lbs

Hip Abduction - 3x12 @ 70 lbs

Hip Adduction - 3x12 @ 60 lbs

Leg Extensions - 3x10 @ 70 lbs

Prone Leg Curl - 3x8 @ 50 lbs

Hip Extension - 3x10 @ 110 lbs

Compound Row - 3x8 @ 60 lbs

Lat Pulldowns - 3x10 @ 70 lbs

Ab Crunch Machine - 3x12 @ 45 lbs

"Rotary Torso" (sit and spin :D) - Each side 3x10 @ 40 lbs

Lower Back Raises (the way the "machine" works, when I'm fully relaxed, my legs are parallel to the floor and my upper body hangs down, and then I bend at the waist and raise up until my entire body is parallel to the floor) - 3x15 with a 6 lb medicine ball hugged to my chest

I skipped cardio today because the gym was about to close and I just didn't want to climb stairs for half an hour.

And that's my regular workout, generally every other day, but I no longer am seeing results so I'm meeting with a personal trainer sometime this week to figure out what I can change. I rely a lot on the machines that you put the peg in the stack of weights and would like to move to more exercises that can be done without those machines or with just weights. And since I'm such a workout junkie (absolutely LOVE it!!!!) everytime I go up the stairs at home or in the dorms, I take them two at a time and use them as a lunge.

Diet, cringe! :

Breakfast:
1/2 cup skim milk
Grits with lots of cheese and lots of butter (I'm from the south, btw!)

Lunch:
Chicken Quesadilla from Taco Bell
Cherry Pepsi (I think a small is 16 oz)

"Snack":
Gatorade, refilled with water during workout

Dinner:
About 1/4 cup of veggies from leftover stirfry, didn't like 'em, didn't eat 'em

Most days, I eat a lot of tuna, plain, straight from the package, usually boil a couple of eggs and eat the whites, I have Special K cereal for breakfast most days, and if there is fruit in the house, I will eat it. And then whatever my mom cooks for dinner.
Aah... the joys of living at home and not buying your own food...

So I guess that's everything. Any input or criticism, constructive or otherwise, is more than welcome because I know my routine is lacking.

Thanks!
~K

getfit
06-05-2006, 08:07 PM
hon, ditch the ab /ad machine and learn how to squat, it takes time practice form you'll get it

Built
06-05-2006, 08:16 PM
Hi there - prepare to unlearn a LOT of stuff - please don't take it personally.

Ditch these entirely:
Hip Abduction, Hip Adduction
They're easily THE MOST USELESS machine in any gym.
Why such high reps? What are your goals?

And watch it with the overtraining - I feel this might be an urge you're going to need to fight.

What are your macros (grams protein, carb, fat, total calories). Don't know? www.fitday.com (http://www.fitday.com)

And ditch the gatorade.

Welcome to the board. :)

Built
06-05-2006, 08:17 PM
Okay, I see your goals.

Heavy weights, shorter rep ranges, careful diet. Read the cutting link in my sig.

hottytoddychick
06-05-2006, 08:30 PM
I'm confused - I don't want to "bulk" and I've always heard that to keep from bulking you should do low weights high reps... what's the difference, and is that substantial?

the gatorade was a quick fix because I'm incredibly picky about what water I will drink (I think some taste better than others, go ahead, call me crazy, everyone else does) and they didn't have any I like so I grabbed a gatorade. I love water and if I have the right kind will drink between 4 and 6 20 oz bottles a day.

Built
06-05-2006, 08:39 PM
I understand - this is old-school BB mythology, but no.

This is how to bulk:
*Overeat - you need extra calories to ensure weight gain. Muscles are NOT made out of air - you can't build 'em unless you over-feed 'em.
*Lift using a variety of rep ranges, from 5x5 to 3x15
And for a female trying to gain significant size:
*Inherit excellent genetics
*Take anabolic steroids.

This is how to cut (ie drop fat and firm up)
Diet carefully (read the cutting link in my sig for details)
Lift heavy in short, intense workouts to convince your underfed body that the metabolically expensive muscle it would rather toss is worth keeping around. The result is your body will be forced to drop fat.

This is how to lose muscle and lower your metabolism, so you end up a skinny fat person with no muscle tone and a soft, flabby body that requires less food to sustain itself (ie so you pretty much have to stay hungry indefinitely):
*Diet wrong - go too low in the calories, too low in protein and fat.
*do boatloads of cardio
*lift light weights in high rep-ranges (essentially, iron cardio). This includes toning class and circuit training.

Gatoraid has the wrong kind of sugars for your body. Drink water, or if totally screwed, a diet pop.

Built
06-05-2006, 08:41 PM
Article for you: http://www.t-nation.com/readTopic.do?id=459419

hottytoddychick
06-05-2006, 08:56 PM
I'm just went on fitday.com, and planned out tomorrow, which will be more or less back to my normal diet. I just picked a random dinner that my mom usually puts on her "menu."


I stretched really hard, and even counted out how many pickles I would put on a hamburger, and came up incredibly low in calories. Credit for knowing it needs to be raised, right?

I wound up with;
Total Cal. 1134
Total Fat 21g, 193 cal, 18%
Total Carbs 137g, 504 cal, 46%
Total Protein 99g, 397 cal, 36%

How bad is that?

Built
06-05-2006, 09:04 PM
Okay, well, it's bad.

Allowing for minimal fat and protein based on your estimated LBM of 105 lbs (72% of 146), you'd need at least 105g protein and 52.5g of fat daily. That's almost 900 calories right there.

You and I are pretty much the same size. I have about 10 lbs of LBM on you. I'm cutting on 2000 calories a day right now, it'll go as low as 1700 toward the end. I realize my metabolism is a little higher than yours because of the additional muscle I carry, but I'd be shocked if your maintenance calories were lower than 1800-2000, in which case you should cut well with no cardio on about 1600-1700, at least in the beginning.

If not, go see an endo. Okay?

hottytoddychick
06-05-2006, 09:18 PM
Okay... here come all the questions -- just a little headsup, I LOVE asking questions, probably one of my favorite things to do, I love learning about random things, as long as there are no tests or grades, I'm good. --

I've been lifting somewhat along what I posted for about 4 months now - I know! Time to change! - and I haven't noticed in loss in weight or size, not dramatic at least. So what's probably happening is I'm slowly gaining muscle mass and losing fat, right? That would explain the size, but not the weight... ?????

When you say "fats" you are refering to mainly unsaturated fats, no trans fat, pretty much healthy fats, right?

What exactly is an endo? A type of nutritionist and the guy at the gym who is a certified personal trainer and competes, does he likely have that knowledge, or should I find a specialist?

If I use the high weight low rep careful diet plan then I will initially see a gain in size and weight but my body will slowly realize that it wants the muscle, won't hold on to any fats I consume, and will gradually rid itself of the fat already there? Thanks for that article btw!

And back to the gatorade because this just totally blows my mind -- a diet soda is better for me than gatorade? And does powerade fall into the gatorade category as well?

I think I'm good for now. Sorry to come at you with so many questions this late at night...

Oops! Forgot one! Would it be alright for me to take whey protein?

Built
06-05-2006, 10:33 PM
Okay... here come all the questions -- just a little headsup, I LOVE asking questions, probably one of my favorite things to do, I love learning about random things, as long as there are no tests or grades, I'm good. --

I've been lifting somewhat along what I posted for about 4 months now - I know! Time to change! - and I haven't noticed in loss in weight or size, not dramatic at least. So what's probably happening is I'm slowly gaining muscle mass and losing fat, right? That would explain the size, but not the weight... ?????

You haven't lost weight - this means you're eating at maintenance.
Probably not much muscle gain nor fat loss at this rep-range. Just a bit of iron cardio, which you've made up for by eating.




When you say "fats" you are refering to mainly unsaturated fats, no trans fat, pretty much healthy fats, right?

Anything but trans fats.

Olive oil, fish oil, butter, avocados, raw nuts, egg yolks, meat - all fair game.




What exactly is an endo? A type of nutritionist and the guy at the gym who is a certified personal trainer and competes, does he likely have that knowledge, or should I find a specialist?
Endocrinologist. Type of medical doctor. Specialist.




If I use the high weight low rep careful diet plan then I will initially see a gain in size and weight but my body will slowly realize that it wants the muscle, won't hold on to any fats I consume, and will gradually rid itself of the fat already there?
No.

Lower your calories below maintenance and you'll start losing weight immediately.

Lift heavy, and you'll force this weight loss to come from fat rather than muscle.

Women are pretty much limited to at most about a pound of muscle gain in a month on a BULK. Even with newbie gains, you're unlikely to put on more than a couple of pounds of muscle over months and months of cutting this way, and you'll be losing weight the whole time. You simply cannot gain weight unless your calories are above maintenance.




Thanks for that article btw!

And back to the gatorade because this just totally blows my mind -- a diet soda is better for me than gatorade? And does powerade fall into the gatorade category as well?
It's the fructose, the calories. You don't need 'em on a cut.




I think I'm good for now. Sorry to come at you with so many questions this late at night...

Oops! Forgot one! Would it be alright for me to take whey protein?
If you want it and it fits in with your total calories, go for it. Personally, on a cut I prefer to chew my food. But that's me - I find whey makes me hungry.

hottytoddychick
06-06-2006, 06:31 PM
No gym today. Work. Going to check body fat and fitness levels at gym tomorrow.

Diet improved vastly today.

Cereal and skim milk for breakfast, 6 oz plain tuna and a fruit and low-fat yogurt smoothie for lunch, a second smoothie after work, a black bean burger, potatoes, and lima beans for dinner.

fitday.com numbers:

Total: 1786 cal
Fat: 36g, 327 cal, 20%
Carbs: 249g, 896 cal, 54%
Protein: 113g, 450 cal, 27%

At least I have a reasonable number of calories today. I feel much more energized than yesterday as well.

If anyone has any suggestions on what to ask the PT at the gym tomorrow, I'd love to hear them!

Thanks!
~K

YoBrickWall
06-06-2006, 06:42 PM
nice pic.. built gonna bust yo ass on the ceral girl

YBW

hottytoddychick
06-06-2006, 06:47 PM
It's Special K... with red berries :D The fruit doesn't make it acceptable? Or does that not count as fruit? Besides, it's pretty much the only way I get calcium. I hate the taste of milk!

- Oh! And pic isn't actually me. It's my goal, I have it to look at as a reminder when I feel like giving up!

Built
06-06-2006, 07:19 PM
It's Special K... with red berries :D The fruit doesn't make it acceptable? Or does that not count as fruit? Besides, it's pretty much the only way I get calcium. I hate the taste of milk!



MUCH better.

For tomorrow, bring the fat up to at least 50g, bring the carbs down to pay for the fat.

No need to drink milk for your calcium - I take supps and eat a lot of cottage cheese for mine.

Find something more protein-dense and not as starchy for breakfast.

For example, one slice of multigrain toast and an omelette made with 5 egg whites and one yolk. Little pat of butter on the toast is fine.

Don't worry, we'll get you that tummy.

:)

Saint Patrick
06-06-2006, 07:31 PM
Welcome to the site and good luck with your goals. Taking advice from getfit and built will help a lot.

hottytoddychick
06-06-2006, 07:39 PM
I don't really like eggs either! I'm too picky! About two weeks ago, I had a boiled egg, no yolk, for the first time in probably ten years. I hate the things... And I don't like cottage cheese. Haven't tried it in about 8 years, but it just doesn't appeal to me. And milk is starting to grow on me. I kind of enjoy it with a little Hershey's syrup. Just enough to make it not white any more. :D

Okay... Tomorrow diet outline, if I could get an approval?

Gym first thing because I'm having another body fat test (http://wannabebigforums.com/showthread.php?t=80301 post #4), breakfast will probably wind up being skipped -- I know I know, it's bad to skip meals, but by the time I get out of the gym, it will be after noon probably -- so lunch will be 6 oz of tuna, again - love the stuff! - probably a banana - I started cramping in bed last night (OUCH!) and I've heard the potassium helps prevent cramps. Anyone want to verify? - chocolate milk, lots of water!!!!, I guess I'll put the tuna on bread :(... we are out of eggs and I don't have any money to buy more! And then whatever Mom cooks for dinner, usually a lot of veggies (at least two kinds with each meal! ;) probably a pasta or bread and some form of meat. I'm craving steak so badly!!! What I wouldn't give....

Kind of crappy outline, but it's the best I can do right now.

Any suggestions for questions for PT tomorrow? I am completely ditching the ab/ad machines in exchange for good ol' fashioned squats :cry: I'm already feeling the burn.

~K

Built
06-06-2006, 07:44 PM
I sent you a list, I think.

Post it up, see if somebody adds to it.

Built
06-06-2006, 07:45 PM
PS props on squatting!

How much did you manage? How many reps? Did you go all the way down?

Built
06-06-2006, 07:45 PM
Good squat form if you need it: http://www.uwlax.edu/strengthcenter/videos/exercisevideos/High%20Bar%20Back%20Squat.mpg

hottytoddychick
06-06-2006, 07:49 PM
I have not gotten a list yet that I know of.

I haven't actually squatted yet, but no I will not go all the way down, I don't have the balance or form for that, I've tried! At one point, I was using a chair as a guide to keep from over squatting with a 25 DB on each shoulder. Not bad for a newbie? :scratch:

I LOVE THESE SMILIES!!!!

hottytoddychick
06-06-2006, 07:53 PM
I love my arm, shoulder, chest "routine" because, after two workouts, I can tell... I have the little line under my biceps, the line around my delts, and I'm gradually forming the divet in my triceps.... I LOVE IT w00t w00t :clap:

Built
06-06-2006, 07:54 PM
Please learn to squat properly. That means ALL THE WAY DOWN. Half squats are actually harder on your knees.

Can you please write out your whole lifting routine?

hottytoddychick
06-06-2006, 08:05 PM
All the exercises I do are in the first post in this thread. As of right now, I do them all every other day. I know- overkill. Keep it short and intense. Higher weight, lower reps. That's what I'm going to work on the most in my new routine I think.... And, like I said, I don't know all the 'proper names' so if you want to educate me, feel free to!


Workout: (6.5.06)

Leg Press - 3x15 @ 90 lbs

Bench Press with barbell - 3x15 @ 20 lbs

Biceps curls - 3x10 @ 10 lbs each

I believe this is something along the lines of a "triceps french press"...? Lay on the bench, extend arms above chest and bend elbow lowering weight behind head... - 3x8 @ 20 lbs

Um... another shot in the dark... dumbbell fly (?) on bench (Lay on bench with a dumbbell in each hand and bring arms together palms facing eachother) - 3x10 @ 10 lbs per side

Yet another guess... take the weights in each hand and raise your arms from your side until they are parallel to the floor, kind of like flapping your arms - 3x8 @ 10 lbs each side

Overhead Press (free weights) - 3x8 @ 10 lbs each side

One leg on ground, other knee and arm on bench, back parallel to ground, weight hanging and then pull up to shoulder - 3x8 @ 15 lbs each side

Seated Calf Raises - 3x15 @ 40 lbs

Hip Abduction - 3x12 @ 70 lbs

Hip Adduction - 3x12 @ 60 lbs

Leg Extensions - 3x10 @ 70 lbs

Prone Leg Curl - 3x8 @ 50 lbs

Hip Extension - 3x10 @ 110 lbs

Compound Row - 3x8 @ 60 lbs

Lat Pulldowns - 3x10 @ 70 lbs

Ab Crunch Machine - 3x12 @ 45 lbs

"Rotary Torso" (sit and spin ) - Each side 3x10 @ 40 lbs

Lower Back Raises (the way the "machine" works, when I'm fully relaxed, my legs are parallel to the floor and my upper body hangs down, and then I bend at the waist and raise up until my entire body is parallel to the floor) - 3x15 with a 6 lb medicine ball hugged to my chest

hottytoddychick
06-06-2006, 08:12 PM
*Does he concentrate on heavy compound lifts (deads, squats, bench, chins)
*Does he advocate circuit training and/or high reps, for "toning" (this would be very, very bad)
*Does he suggest a diet that has adequate fat (at least half a gram of fat per pound lean mass, at least a gram of protein per pound lean mass) or does he go by some weird "ratio" approach?
Does he teach you how to free squat, or does he put you on the Smith machine (I would fire INSTANTLY any trainer who tried to put me on a Smith)
*Does he tell you that you should be doing cardio before you lift? (also an instant fire, unless he means 3 minutes for a warmup, which isn't necessary, but won't hurt you)
*Does he suggest that cardio is necessary for fat loss?(instant fire)


This is Built's list of things to ask the PT at the gym, or at least keep an eye on. Does any one have anything to add to this?

Pup
06-07-2006, 06:55 AM
Find out his certification...if he's ACE, its the equivalent of a mail-order wife. NSCA-CPT or CSCS are the best certs, there are other decent ones like ISSA, but an ACE personal trainer is useless...if you are trusting someone with your body, they had better know wtf they are doing.

Also...ask his view on supplements, throw a few things at him...what fat burners/thermogenics does he recommend, his views on pre and post workout nutrition...down the road these little things become vital...of course we can all fill you in here, but its still nice to know what knowledge base your PT is working with.

hottytoddychick
06-07-2006, 11:08 AM
Wound up over sleeping. I got lucky. He didn't turn me away. Whew!

New Workout Schedule:

A-
Chest: Dumbbell Presses, DB Flies
Back: One Arm Rows, Lat Pulldowns, Dead Lifts

B-
Shoulders: Military Presses, Wide Uprights
Biceps: Incline DB Curls, Standing Curls
Triceps: BB Lying Extension(EDIT: These are "nosebreakers"), Kick Backs

C-
Legs: Squats, Leg Presses, Leg Extensions, Side Lunges, Leg Curls, Stiff Legged Deadlift, Standing Raises, Seat Calf Raises

Each workout is only once a week. I did A today.

DB Presses: 15x10lbs
7x15lbs (A bit too much!!)
10x10lbs
10x10lbs
DB Flies: 15x10lbs
12x10lbs
10x10lbs
10x10lbs
One Arm Rows: 15x15lbs
12x15lbs
10x15lbs
10x15lbs
Lateral Pulldowns: 15x70lbs
12x70lbs
10x70lbs
10x70lbs
Dead Lifts: 12x30lbs (15 lb DB in each hand)
12x30lbs
10x30lbs
8x30lbs

He did do some weird ratio thing for my calories and whatnot, but he didn't look at a chart. He did what he thought would work for what I need, and came up with 1500 total calories, 150 g of protein, 131 g of carbs, 42 g of fats.

I did the 'Fitness Profile' again, and my body fat has dropped 1.1% over the past three weeks, I have lost 3.3 pounds, and according to the computer, .8 pounds were LBM. It has me at 104 lbs LBM.

The printout I have has different columns (Needs Work, Fair, Fit, Excellent) My body fat is well within the fair, my biceps strenght - whatever that means and I don't really understand why it was necessary to get that - is 53 lbs, and my 'total fitness score' is fair, but only 4 points away from fit. I have no clue how the points are calculated though....

That's everything I have for the day. I'll post fitday.com numbers tonight.

~K

Built
06-07-2006, 04:47 PM
Wound up over sleeping. I got lucky. He didn't turn me away. Whew!

New Workout Schedule:

A-
Chest: Dumbbell Presses, DB Flies
Back: One Arm Rows, Lat Pulldowns, Dead Lifts
Cool - push pull.

How are you performing the pulldowns?




B-
Shoulders: Military Presses, Wide Uprights
Biceps: Incline DB Curls, Standing Curls
Triceps: BB Lying Extension, Kick Backs

Shoulders and arms - kinda okay, but nobody should be doing wide grip ANYTHING - hard on the rotator cuff. Stick to shoulder width.
Kickbacks are the most useless tricep exercise there is. Try standing cable rope pushdowns.


C-
Legs: Squats, Leg Presses, Leg Extensions, Side Lunges, Leg Curls, Stiff Legged Deadlift, Standing Raises, Seat Calf Raises

Ditch the side lunges, and do Romanian Deadlifts instead of stiff leg deadlifts. Ditch the calf work for now unless your calves are seriously lagging. Ditch the leg extensions - do walking lunges instead. You have a lot of quad work, and not enough hamstring work. And I'd prefer to see two days a week with leg work - not just one "rape your legs" day.

Can you train 4 days a week? If you can, have I got a split for you!




Each workout is only once a week. I did A today.

DB Presses: 15x10lbs
7x15lbs (A bit too much!!)
10x10lbs
10x10lbs
DB Flies: 15x10lbs
12x10lbs
10x10lbs
10x10lbs
One Arm Rows: 15x15lbs
12x15lbs
10x15lbs
10x15lbs
Lateral Pulldowns: 15x70lbs
12x70lbs
10x70lbs
10x70lbs
Dead Lifts: 12x30lbs (15 lb DB in each hand)
12x30lbs
10x30lbs
8x30lbs

Deadlifts should be the first exercise you do for your back, not the last. And they should be kept to under 6 reps - it's an exercise that deteriorates at higher rep ranges.




He did do some weird ratio thing for my calories and whatnot, but he didn't look at a chart. He did what he thought would work for what I need, and came up with 1500 total calories, 150 g of protein, 131 g of carbs, 42 g of fats.

He's using a ratio approach: 40% from protein, 35% from carbohydrate, 25% from fat. Keep in mind, ratios are really meaningless, although people in the industry continue to use them religiously. <rolls eyes>

Not horrid, but a little low in the fats IMO. The cals may be a little too low as well - pay attention to how you feel on these.

For now, why not try this: 125g each of protein and carb, 56g of fat. This gives you 1.2g protein per pound LBM, just over half a gram of fat per pound LBM, and works out to 33% from each of protein, carb and fat. You can adjust the carb and fat levels to suit your comfort as tweaks - some folks like higher fats, some like higher carbs for satiety. You'll be able to see which way you need to go fairly quickly starting from here - and feel free to adjust the protein upward if you need to, although you are getting plenty at 125g.

Personally, I like to carb/calorie cycle - higher carbs and cals on lifting days, lower on non-lifting days. It's a comfortable way to diet, but get used to the above for a few weeks first.



I did the 'Fitness Profile' again, and my body fat has dropped 1.1% over the past three weeks, I have lost 3.3 pounds, and according to the computer, .8 pounds were LBM. It has me at 104 lbs LBM.
Okay, so we gotta make sure the weights you're lifting come up - you need to do more to protect your LBM. The rep range he has you on is a bit on the high side, particularly for RDLs and Deads.




The printout I have has different columns (Needs Work, Fair, Fit, Excellent) My body fat is well within the fair, my biceps strenght - whatever that means and I don't really understand why it was necessary to get that - is 53 lbs, and my 'total fitness score' is fair, but only 4 points away from fit. I have no clue how the points are calculated though....

That's everything I have for the day. I'll post fitday.com numbers tonight.

~K

Awesome. I'll look for it.

hottytoddychick
06-07-2006, 08:27 PM
Cool - push pull.

How are you performing the pulldowns?

The printout I have says to lean back and pull the bar to my chest that way. I'd always done them straight up, and I definitely could feel it more today.


Shoulders and arms - kinda okay, but nobody should be doing wide grip ANYTHING - hard on the rotator cuff. Stick to shoulder width.
Kickbacks are the most useless tricep exercise there is. Try standing cable rope pushdowns.

Do you have a video of that perhaps? I did make him change the over the head thing for triceps because I've never really felt that, and in it's place I'm doing the on the bench over the head thing that I started last week and think feels AMAZING!!


Ditch the side lunges, and do Romanian Deadlifts instead of stiff leg deadlifts. Ditch the calf work for now unless your calves are seriously lagging. Ditch the leg extensions - do walking lunges instead. You have a lot of quad work, and not enough hamstring work. And I'd prefer to see two days a week with leg work - not just one "rape your legs" day.

Can you train 4 days a week? If you can, have I got a split for you!


More than one leg day is not a problem. They are probably my faves to work. 4 days a week isn't a problem either.


Deadlifts should be the first exercise you do for your back, not the last. And they should be kept to under 6 reps - it's an exercise that deteriorates at higher rep ranges.

I didn't really like the deadlifts. I prefer what I was doing before. I guess they'd be called back extensions....?


He's using a ratio approach: 40% from protein, 35% from carbohydrate, 25% from fat. Keep in mind, ratios are really meaningless, although people in the industry continue to use them religiously. <rolls eyes>

Not horrid, but a little low in the fats IMO. The cals may be a little too low as well - pay attention to how you feel on these.

For now, why not try this: 125g each of protein and carb, 56g of fat. This gives you 1.2g protein per pound LBM, just over half a gram of fat per pound LBM, and works out to 33% from each of protein, carb and fat. You can adjust the carb and fat levels to suit your comfort as tweaks - some folks like higher fats, some like higher carbs for satiety. You'll be able to see which way you need to go fairly quickly starting from here - and feel free to adjust the protein upward if you need to, although you are getting plenty at 125g.

Personally, I like to carb/calorie cycle - higher carbs and cals on lifting days, lower on non-lifting days. It's a comfortable way to diet, but get used to the above for a few weeks first.

I found something new on fitday.com and decided to play with it. It was the goals page, I believe, and I put in his values for the minimum daily and yours for the max daily.


Okay, so we gotta make sure the weights you're lifting come up - you need to do more to protect your LBM. The rep range he has you on is a bit on the high side, particularly for RDLs and Deads.

He didn't set me on any specific weight amount, I just did what I felt I could do. Over shot on the DB presses, but I'll get there eventually!


Awesome. I'll look for it.

Here you go!:

Total Cals: 1052
Fat: 22g, 201 cal, 20%
Carbs:99g, 356 cal, 36%
Protein: 107g, 429 cal, 44%

I know the cals are low, but I felt pretty good all day. Had to kind of talk myself into dinner because I wasn't very hungry...

Had a veggie burger, with bun for "breakfast", 6 oz tuna for lunch, stirred in a bit of sour cream - really good! - and mom and I created our own chicken fajitas with whatever we could find for dinner, turned out really well actually. Tried a plum today. Unfortunately, he wasn't ripe, so he just gave the rest of them a bad rep. Tried avocado too. I kind of like them. Mom bought eggs today!!! w00t w00t!!! Boiled eggs for breakfast!!! And I drank a solid 32 oz of water. It's been a couple days since I've had any. I'm really picky, but I think I'm about to go get another big glass.

~K

Built
06-07-2006, 08:42 PM
Cals are far too low. I do NOT want to see your cals dip below 1500 EVER again. You're losing LBM too fast as it is. This will WRECK you.

Read this split (http://www.wannabebig.com/article.php?articleid=255). The four day split is all worked out for you at the end of the article.

I think you'll like it a lot.

Hypers are NOT deadlifts. You NEED deadlifts!

Tricep rope pressdowns: http://www.exrx.net/AnimatedEx/Triceps/CBPushdown.gif

The lat pull downs - what grip are you using?

hottytoddychick
06-07-2006, 08:53 PM
Lat pulldowns are palms facing away from me.

I don't know what I could have added today to raise cals. I had to force myself to eat dinner. I guess I just need to start earlier in the day. Today was emotional, to say the least, and I think I tried to keep away from the food until I was calm again. (I'm a food = comfort kind of person)

Built
06-07-2006, 08:55 PM
How WIDE is the grip?

Pup
06-07-2006, 08:58 PM
Built nailed it...on all accounts...but i would like to add to her sentiments.

Eating too little over a long period of time will trash your metabolism and your body, its a lot easier to keep the metabolism revved up and slowly drop kcals than it is to fix it after you've been in serious calorie deficit for long periods of time, bodyfat reduction is a lot more than calories in versus calories out, hormones play such a vital role, eating super low calories puts your hormonal balance all outta whack.

Forgive me if this next part comes off too much like a dumb meathead. Compound movements like deadlifts incorporate more muscle fibers and provide a greater overall stimulation of hypertrophy. Exercises like hypers are great for isolating the posterior chain (erectors, glutes, hamstrings)...but they simply don't provide the same stimulation to the whole body like compound movements do. The more you do compound movements, the stronger you are as a whole...less issues with lower back pain, core instability, etc....bottom line is that lifting heavy and controlled with compound movements make you a healthier person, not just a leaner and more fit person.

hottytoddychick
06-07-2006, 09:06 PM
How wide is the grip? Ummm... it's not one bar, it's two separate handles, can't change that unless there's another machine somewhere in there. I pull my hands to my shoulders, so not "wide grip"....

Apparently the triceps things I keep talking about are called "Nosebreakers".

Calories will be much higher tomorrow. I work, so I'll get a smoothie! YAY!!!

Still reading through article. Will post any q's when I'm done.

hottytoddychick
06-07-2006, 09:10 PM
Okay. So what I was doing wasn't a dead lift according to http://www.thetrainingstationinc.com/back-exercises.html

I wasn't bending my legs, and I had DB.

Great article! I will print out when I can get on another comp.

hottytoddychick
06-07-2006, 09:20 PM
Built nailed it...on all accounts...but i would like to add to her sentiments.

Eating too little over a long period of time will trash your metabolism and your body, its a lot easier to keep the metabolism revved up and slowly drop kcals than it is to fix it after you've been in serious calorie deficit for long periods of time, bodyfat reduction is a lot more than calories in versus calories out, hormones play such a vital role, eating super low calories puts your hormonal balance all outta whack.

Forgive me if this next part comes off too much like a dumb meathead. Compound movements like deadlifts incorporate more muscle fibers and provide a greater overall stimulation of hypertrophy. Exercises like hypers are great for isolating the posterior chain (erectors, glutes, hamstrings)...but they simply don't provide the same stimulation to the whole body like compound movements do. The more you do compound movements, the stronger you are as a whole...less issues with lower back pain, core instability, etc....bottom line is that lifting heavy and controlled with compound movements make you a healthier person, not just a leaner and more fit person.

I don't need calories to throw my hormones out of whack. I'm a girl. God gave my body the ability to do it to me whenever it feels like it.

So, basically, the deadlifts will work the same muscles, and then some? I just didn't feel it like I usually do. Should I just up the weight then?

Built
06-08-2006, 01:11 AM
How much weight were you doing? Were you incrementing regularly?

I do Romanian deadlifts with 155-165 lbs. Those, I feel.

hottytoddychick
06-08-2006, 07:10 AM
15lbs in each hand...

Built
06-08-2006, 06:08 PM
Well, there's your answer.

Increment!

McIrish
06-08-2006, 06:20 PM
HTC, welcome to the boards - hope you brought a pen and paper, built has a TON of great ideas! :) Congrats on getting into the gym so frequently, too, that's the first step!

hottytoddychick
06-09-2006, 07:03 AM
Thanks McIrish! I plan on learning a lot! Looking forward to, actually. This "cut" thing really works. It's incredible!


Sorry for the morning post. Dad was being mean about logging on after work. Very busy day. Bad headache. Better cals, I think. Haven’t figured it out yet. Speaking of cals, I used to think the 2000 cal basis for the percentages on label was low. Now I find myself struggling for 1500. I guess I just don’t pig out anymore. Speaking of pigging out, I would have killed for a nice warm brownie, topped with lots of ice cream, chocolate syrup, cherries, whipped cream, the works. I’m riding an emotional roller coaster, and was about 30 seconds away from bursting into tears in the middle of a transaction. Any one have any food suggestions that might stabilize my mood? PLEASE!?!?!?

And then someone brought in soft pretzels for snack food at work, and I took one bite, was only going to have the one bite, and it was so good. I caved. Ate the whole thing. Kept kicking myself. But I didn’t go back for a second, or take any home. YAY!!!

Diet for today:
11 oz tuna (Is there a such thing as too much?!?)
2 boiled egg whites, still can’t bring myself to eat yolk, but that’s okay. I don’t think I could have afforded it today
A little sour cream
Another veggie burger, no buns, used bread
A smoothie type thing. Wasn't my fresh fruit low fat yogurt, but I needed the sweet :cry:
Drank lots of water. Actually made me feel a lot better

No gym on Friday. Work schedule screwed me over.

We are now out of tuna. Mom said we had enough. I told her to buy more (we had five packs). What else is a really good source of protein that I’ll probably have access to. Keep in mind I’m broke, and can’t go grab anything from the store.

And just a minor “opinion section” for Thursday’s entry… I was reading a thread about the kind of girl guys find attractive, and petite or "smaller than me" was a really common response. I honestly would prefer to be slightly larger than "skinny" and have some tone and definition to me than be itty bitty and squishy. Who wants to be squishy? I mean really! It's not attractive to be tiny but have your tummy jiggle with every step you take. I have no respect for people who are small and haven’t worked for it and are squishy. And that’s my rant for the day.


Fit day numbers:
Total cals: 1639
Fats: 17 g, 152 cal, 10%
Carbs: 229 g, 873 cal, 56%
Protein: 132 g, 530, 34%

Pretzel KILLED me.
I did really bad today! Expecting the :swear: 'cause I need it bad. :(

Look for another tonight!!!

Anthony
06-09-2006, 07:34 AM
Any one have any food suggestions that might stabilize my mood? PLEASE!?!?!?

More good fats might help!

Pup
06-09-2006, 07:34 AM
Actually...you could have done a lot worse with the diet, but ratios still need to get better, you'll do it though. The sugar cravings are an insulin response. The best way to fix this is to eat a bit more fat and green vegetables, as well as protein. High glycemic carbs, like the pretzels, will generate a surge in insulin and that will produce some of the sugar cravings you are experiencing.

Good protein sources on the run:
1. beef jerky
2. canned chicken or the precooked tyson chicken
3. homemade protein bars...i should have a few of these recipes in my files somewhere, lemme know if you are interested

Some thoughts on your "social commentary"
Both sexes are forcefed by the media the types of bodytypes that are supposed to be sexy. If you notice, girls are encouraged to be squishy sticks and guys should be androgynous and metrosexual. A lot of men are intimidated by a muscular women, they feel less manly, but this is because they are generally lazy and wouldn't know the difference between a bench press and a beach towel...don't sweat those kinda guys. If you train for the sole purpose of appealing to the opposite sex, you are in for a long road, you can have a great body and still get shot down (trust me on this one). Societal pressure is dumb, but people fall for it...just be you, all of us here will be there to support you along the way.

:)

Anthony
06-09-2006, 07:40 AM
you can have a great body and still get shot down (trust me on this one)

Sorry bro, you just weren't my type! tuttut

Pup
06-09-2006, 07:43 AM
Sorry bro, you just weren't my type! tuttut

*Pimp-slap*

read the username assface...it says Pup, not ECTX!

hottytoddychick
06-09-2006, 08:39 AM
I am interested in your protein bar recipes if you wouldn't mind, Pup. And, for the record, I'm not training for other people. I'm doing it to make myself feel better about me :clap: , and to feel like I don't need to depend on anyone, that I can handle anything on my own :nod: . But squishy people still bother me!

EDIT: I'm going to GNC tomorrow to return some pills I bought. Is Whey Protein something I can eat on a cut without screwing myself up?

Pup
06-09-2006, 08:52 AM
Whey protein can be used anytime...i'll come up with a couple of the protein bar recipes and get them to you tonight after i get home from work.

...squishy people bother us all...lol

Built
06-09-2006, 12:10 PM
Is there some reason why you feel the need to keep your fats so low? You'll be better off if you stick to the basic guideline of at least a half a gram of fat per pound lbm - I've been steadily losing weight since the first of May, and my average fat consumption has been 95 grams a day - for my MASSIVE 115 lbs LBM. :rolleyes:

Eat more fat! It's good for your serotonin production, too (moods).

hottytoddychick
06-09-2006, 06:17 PM
I've just never been a big fan of fatty foods. I don't know why, but most of the foods I eat have none or very little fat in them.

Numbers are going to suck for today. Had another crappy day. No chance for gym. Dad is still a jerk. Can't wait for school to start again.

Maybe I just need to eat more. Or workout. I don't know. I'm going 'long distance' with my bf and it's got me closing in real fast on depression. I'm a wreck. I hate where I live, the people here are nothing but a bunch of rednecks (no offense to any one who is, nothing against it, just kind of sick of it...) and they're all really trashy. Half the kids I graduated with are either parents, pregnant or responsible for a pregnancy. Same with the class under me.

Numbers so far:

Total cals: 1545
Fat: 45g, 409 cal, 27%
Carbs:191g, 707 cal, 47%
Protein: 99g, 398 cal, 26%

And I haven't eaten since four. I need dinner. I did buy whey protein, so I guess I'll have a shake with dinner.

Diet included salmon in place of tuna (wasn't as good!), milk, Taco Bell, or else my cals would be dangerously low, and a fresh fruit and low fat smoothie with a protein add in. Not sure what I can find for dinner. Something small, I guess...

Built
06-09-2006, 06:20 PM
Protein and fat looking much better today.

Get in a little more protein and you'll be golden.

Why don't you move if you hate where you are?

hottytoddychick
06-09-2006, 06:21 PM
I'm 18. I live with my parents. If I moved out, my dad would refuse to pay for school.

Built
06-09-2006, 06:24 PM
Gotcha.

Whatcha studying?

hottytoddychick
06-09-2006, 06:27 PM
Right now, I'm majoring in math. I think I want to do something related to cryptography for the FBI when I grow up. I might just major in accounting, but my biggest goal is to get married and have a family. Anything else is just icing on the cake. Banking would be fun, my mom turned me on to architecture the other day. I don't know yet. I really need to decide. But math right now.

Built
06-09-2006, 06:38 PM
Math is just such a great base for EVERYTHING.

What area? I did Stats.

hottytoddychick
06-09-2006, 06:51 PM
I don't know yet. Anything with numbers. I'd really like to do something with codes maybe.

New Numbers, should be done for night:

Total cals:1976
Fats: 51g, 462 cal, 24%
Carbs: 225g, 834 cal, 43%
Protein: 156g, 625 cal, 33%

Built
06-09-2006, 06:53 PM
What have you taken so far?

hottytoddychick
06-09-2006, 07:27 PM
I took Calc 2, and dropped Calc 3 for Trig 'cause I couldn't understand the teacher. Next year is Calc 3 and 4 and maybe some 300 level courses.

Built
06-09-2006, 07:40 PM
3 and 4 are pretty cool. Turns out I didn't actually NEED 4. I now tell people I took it for the "easy A" LOL!

Taken any Stats yet? You'll need it for cryptography, I think.

hottytoddychick
06-09-2006, 08:18 PM
You may need to brush a bit, 'cause I'm sure i'm going to need some help next semester. All of the schools math teachers are impossible to understand.

Built
06-10-2006, 01:39 AM
Mine were, too. I had several who only spoke Mandarin, with a smattering of English.

Pup
06-10-2006, 06:10 AM
The one semester of Calc I took was taught by a big russian man who had a voice that was probably closer to a polar bear grunt (or at least that's what i think it was, it was an 8am class).

hottytoddychick
06-10-2006, 07:56 AM
My first math teacher was from somewhere near Russia and had a really strong accent. Lucky for me, my HS teacher covered most of the material...

YoBrickWall
06-10-2006, 10:07 AM
i see your deopping some towards your goal..keep it up

YBW

SpecialK
06-10-2006, 07:47 PM
I remember when I took probability the prof. was a new hire and originally from France. No one could understand a word he was saying. I went and complained to the dean, who only replied "But he's such a great researcher!"

That's great, but as a paying student I'm far more interested in his teaching abilities.

hottytoddychick
06-10-2006, 08:15 PM
Thanks YBW!!!
What really gets me is I pay to go to school there, pay for the books, and then have to pay for the forms to take the tests so I can pass the class. Grr. It's all a great, big money making scheme.

No gym today. Hopefully in morning. I'm going through major withdrawals...

Sorry Built! Cals are probably not going to be good today. Ate one meal(Taco Bell, again, saved my cals...), and lots of liquids... Yay for SMOOTHIES! That's a habit I need to break fast! But at least they're healthy... I had a soda today for the first time in forever... It was deelish! And I was in a wonderful mood all day! Yay for the miracles of sugar!!!!

Numbers:
Cals- 2259
Fats- 59g, 528 cal, 24%
Carbs- 314g, 1129 cal, 51%
Protein- 135g, 540 cal, 25%

Mom gave me the "mercury in tuna" lecture today. Such a shame. She won't be buying it as much now and I really really like the stuff. I'm sad. :cry:

Tomorrow I think will be arms. I keep seeing them in the mirrors at work (we have them on the shelves behind the items, so that's about all I can see) and I want to see a little bit more definition, so I'm going to focus on that. And my hammies still hate me. I think they'll be good tomorrow. No work Monday, gym day probably, and hopefully a mini road trip on Tuesday!!! Yay!

Kimberly

Built
06-11-2006, 01:47 AM
You can't train definition - just size. Definition comes from leaning out.

I totally love sugar. <sigh>

hottytoddychick
06-11-2006, 07:29 AM
So Mom has officially cut off the tuna supply, and thinks that I'm over-doing it on the protein. Wow, I can't wait to get back to school so I don't get treated like a child. If she finds my whey protein I'm going to be in so much trouble... I have it in a plastic bag, hidden under my bed. And I can't use it if she's home. Lucky me, both my parents work full time and I don't, so I can somtimes... But it's okay. Two more months.... and then I get to be a self sufficient adult. More or less.

So, it's back to cereal for breakfast. yay.

muscle chic
06-11-2006, 07:35 AM
Looks like your devoted!! Keep it up and you'll be there in no time!!

hottytoddychick
06-11-2006, 06:10 PM
So, no gym today, but I don't work tomorrow or Tuesday, so we'll see what I can manage. I have got to do SOMETHING!!! KFC for dinner tonight, and so far my cals are less than 1000, so I should be fine with that for dinner. I just won't pig out. :D I'm good at that.

More around 10 or so.

Bob
06-11-2006, 06:51 PM
Watch the KFC ... lots of trans fat in there.. not the good kind..

BTW.. welcome to WBB...
You like math, so following all of Built's advice... your diet is all math...
Get those Fats up... Olive Oil is getting cheap.. maybe not so at GNC though..

PS.. I took 4 yrs of Engineering and Comp Sci... 12 Math courses... not a single native American speaking person... the closest was a Stats professor from India... had Chinese, Russian, Polish, Turkish, Vietnamese... but not one North American.. I learned to listen to the examples on the board and not the language coming out the mouth... and sitting down with grad student teachers...

Good luck with your goals... you should get there with:
Hard Lifting, Eating Right & Resting enough..

hottytoddychick
06-12-2006, 05:23 AM
Numbers from yesterday weren't too bad.

Total Cals: 2105
Fats: 45g, 403 cal, 20%
Carbs: 166g, 609 cal, 30%
Protein: 249g, 996 cal, 50%

No gym yesterday or today. This is killing me!!!!!!!!

Tonight will be posted tomorrow. I'm going out of townto see my boyfriend. I'm so excited! YAY!!!

hottytoddychick
06-13-2006, 09:31 AM
Yesterday was a BLAST!!! Had dinner at Hooters with my boyfriend in the town I lived in when I was ten. We sat there for two hours, and watched the UGA and Ole Miss games at the same time, two tv's side by side. It was AWESOME!!!!! I know UGA won, big time!, but I haven't seen the Ole Miss scored. I'm scared to. If we lost, we're out of the CWS. :cry:

EDIT: Ole Miss loss... but it's not like they've been in the past 34 years, so I guess it doesn't matter much... *tear*

Numbers from yesterday:

Total Cals: 2205
Fat: 66g, 590 cal, 28%
Carbs: 246g, 923 cal, 43%
Protein: 157g, 626 cal, 29%

Way over what I needed yesterday. :( Oh well, that's what today is for. If everyone would just leave me alone... GRR!

I totally OD'd on the soda, but it was diet so I let loose. I think I had six glasses of it.

Gym today, will probably double arms, and hammies, light on quads. First words out of bf's mouth yesterday when I got out of the car : "Where did your butt go?" Guess I'll be doing squats religiously. But I got a compliment on the lack of hip!!! I may not be losing as much weight as I would like, but my body is changing and it's actually really obvious. Thanks for all the advice y'all have given me!!! :bow: :D

Pup
06-13-2006, 07:28 PM
Keep making progress, you're kicking ass...btw, you tried out any of the recipes i sent you yet?

hottytoddychick
06-14-2006, 07:02 AM
I'm broke again!!! :cry: I can spend money faster than any body on this earth. I get paid in a week and a half. And I really need to send most of it to school so I have a dorm room next year. gulp!

Yesterday was interesting. First day off when I didn't have plans so I went to the gym. Did arms and chest. Dragged my little brother along. He's got potential.

I have to work again today. Bleh. But I think it's only 4 or 5 hours, so that's not too bad.

Numbers for yesterday:

Total cals: 2044
Fats: 67g, 601 cal, 30%
Carbs: 238g, 905 cal, 46%
Protein: 117g, 469 cal, 24%

I really need to drop the cals some. My last three or four posts have all been upwards of 2000 calories....

Oh! And down another pound!!!! YAY!!!

Sorry about the delay the past few days. Dad says I get an hour of internet time per day, and that it stops at ten PM no matter how long I've been on.

~Kimberly

YoBrickWall
06-14-2006, 07:08 AM
money is the root of all evil..enjoy it and spend it like no other

YBW

kate
06-14-2006, 05:49 PM
money is the root of all evil..enjoy it and spend it like no other

YBW


YBW is the root of all evil, do not listen to him!

hottytoddychick
06-14-2006, 07:49 PM
LOL

Everyone here is so supportive of eachother. I just can't get over it. It's amazing. I really appreciate all the help I've been given. Thanks especially to Built for her patience while I learned (still have a long way to go!) and to Pup for those recipes. Haven't tried them, but I do have the list so I can go shopping.

I am giving my self a "short term goal", but I'm not so sure it's reasonable. Earlier today, I was going through the clothes I had set aside as don't fit or don't want, kind of checking to see if anything fit. Well, I found two of my most favorite shorts from before and after sophomore year of high school. They stopped fitting after junior year. :( But I can button them again!!! And while that is a wonderful feeling emotionally, it wasn't such a wonderful feeling physically. They were still pretty tight. But I got them on and button. Score 1 for me, 0 for shorts. 2 for me, I guess. :D As for my goal, I figure two inches, maybe only one, of my waist/hip area and I'll fit comfortably. My deadline is about two and a half weeks away. I'm going to the DC area to stay with my boyfriend for a few days, and since he noticed the results Monday since the last time I had seen him, which was two weeks, I'd like maybe an even more drastic change this time. Something that will really shock and surprise him.

So I have two requests: I'm actually going to start doing the meal 1: blah blah blah, meal 2: blah blah blah thing, and I really really really really want that critiqued. I want to eat "clean" and I'm not really sure about some foods. So if I list something that isn't clean, if someone could just swing by and say oh hey by the way... I'd really appreciate that. Second, I'm going to get more serious about the gym. I need to or I'm going to turn into a dreaded squishy person.... :windup: I don't know exactly what that smiley means, but I think squishy person when he's poking the blue one. So if y'all could get on to me for that too, I'd also really appreciate it.

I want to keeps cals around 1600 or 1700, and I've been getting hungry lately, so that may be tough to do. I'll just drink more water, I guess.

But last night and this morning, I felt really awesome when I looked in the mirror. I worked tris last night, so I had really strong definition, which totally freakin' rocked! And this morning, I could see the individual muscles in my leg. Not completely defined, but general divisions. And my quads feel rock solid. Lovin' it!!! And there are two calf muscles in each leg. I think my favorite body part is my legs, but I would like to be able to love my tummy.

I also think I want to start in with the cardio. From what I understand, it's not required. And from what I noticed, it's not. I haven't done any really since I started my job and I've still lost weight. It really is all in the diet. But I want that extra boost. And if I keep eating the way I am then I'm going to need it to offset the excess calories.

Okay- enough gibber gabber.

Numbers for the day:

Total cals: 2128
Fat: 63g, 571 cal, 27%
Carbs: 200g, 777 cal, 37%
Protein: 183g, 732 cal, 35%

Fairly balanced today.

I'll start the meal lists tomorrow because today was pretty crappy and I did a really bad job eating well. I started good, but then I got hungry and just went with it.

That's everything for today, I guess.

~Kimberly

Pup
06-14-2006, 08:00 PM
Understanding you have things to work on is a big portion of the battle...we'll help with the figuring out what is clean (minus YBW's token posts on the merits of pizza and beer), but you have to stay focused on your goals and get to the gym, during the summer it can be rough, but keep the end goal in mind.

hottytoddychick
06-14-2006, 08:02 PM
So between one and two inches in two weeks is doable? :D?

Pup
06-14-2006, 08:04 PM
Yes ma'am

hottytoddychick
06-14-2006, 08:09 PM
That's freakin' awesome!!!! :clap:

Just means I have to be extremely incredibly dedicated though, doesn't it? Oh well, nothing like a physical reward for some hard work. Tomorrow starts day one of my, I don't know what to call it yet, but tomorrow is day one!!!

G'night!

YoBrickWall
06-14-2006, 08:13 PM
whats wrong with beer and pizza?

YBW

Built
06-14-2006, 08:40 PM
Hey - clothes you can get back into ALWAYS rock!

You can reasonably expect to lose, at most, a pound a week. I have NO idea how this translates to inches.

Getting your diet under control is key to your success. Or failure.

Figure out when you're hungriest, budget enough food to feed you during this time.

kate
06-14-2006, 08:48 PM
whats wrong with beer and pizza?

YBW

anyone?????????

MM
06-14-2006, 08:49 PM
whats wrong with beer and pizza?

YBW

There's no steak? :idea:

hottytoddychick
06-15-2006, 06:54 AM
Well, I'm off to the gym. The people across the street are having something built and the construction is really loud, so I'm up. Might do a double today. I don't work until 5 so I may go now (9) and again around 1 or so.

Here's a question for people who work full time. How do you manage to keep 6 meals a day fairly spaced out?

HILL
06-15-2006, 07:13 AM
keeping things spaced out during tghe day is easier if you plan your meals in advance. then you can just carry your food around with you. like to work i bring 2 protein shakes in shakers/ 2 sarnies,1 banana and i oat bar and split it up throughout. this is 1260 cals then i make up the other 1300 outside of work. this is only while im cutting and will be alot more when buling. hope this helps. tuperware boxes can be a life saver as you can make up little meals and just have 1 box when ure due a meal

Built
06-15-2006, 03:48 PM
Hi there.

I know free squats are freaky, but you really need to learn how to do 'em now. They will NOT get more manageable later if you do other leg work instead - you wanna get good at squats, well, you squat. Start with a broomstick if you have to.

Do you have a set workout, or just a general plan?

hottytoddychick
06-16-2006, 07:18 AM
I'm just going to keep adding to this one through out the day. So much easier than remembering everything or writing it down and transfering it.

Meal #1: Protein Shake (Milk, not water)
Handful of grapes

Gym: Did legs this morning. Will do abs this afternoon. Must fit into shorts!!!

Leg Press machine: Used to do 90 the whole time, felt like pushing today. 2x10 at 110, 2x8 at 110 and then 1x8 at 130. The machine only has 20 pound increments.
Prone Leg Curl: 1x10 at 50, 1x10 at 55, 2x10 at 60 (Used to just stick with 50)
Leg Extension: 1x10 at 70, 2x10 at 80
Some machine called a "V-Squat" (I don't trust myself to squat on my own yet...): The machine said starting weight 54 pounds and I added a 10 to each side, so I guess I was doing 74??? Did 3x8 at that weight, and it felt pretty damn good.
Seated Calf Raise: 3x8 at 50

Meal #2: 1/4 cup Chicken Salad, 2 cups fresh fruit

(vvvToday about yesterday^^^)

I don't remember my other meals. I know I finished off the tuna salad though... I wound up not going back to the gym, but I'm getting ready to leave again right now. YAY!

My numbers for the day wound up being:
Total Cals: 1502
Fat:22g, 198 cal, 14%
Carbs: 170g, 597 cal, 42%
Protein: 156g, 624 cal, 44%

I'm going to do back and abs today.

I still can't get over the difference I've seen in the past week and a half. I spent three or four months before that lifting very regularly and never noticed anything. But now I'm struggling to get to the gym and I'm still shrinking. I love it.

Built-- I don't have a set plan, just a general idea, but when I go up to DC for 4th of July, my boyfriend is going to take me to his gym and spend as long as it takes getting me to squat right. The people at my gym just don't come across as very confident.

And I know I'm going to be on "vacay" but I will probably workout more then than I am now because I won't have to work!!!!

Anthony
06-16-2006, 07:31 AM
Your fat is still way too low!

YoBrickWall
06-16-2006, 08:27 AM
hey girl, being full time dont you get 2 breaks and a lunchhour a day?
there 3 meals,one before work and one later in th evening

YBW

hottytoddychick
06-16-2006, 09:46 AM
I'm not full time. Some days I get a quick on the clock 15 and others I get to clock out for a full 30 minutes. But that's the most I'll ever get. I only work 1-6 today, so I should get a 30, which will be meal three because I am eating before I leave, for the second time today, and then when I get off I can grab something.

I don't know what to do about the fat. I'm not depriving myself of any foods, except candies and sodas, which I usually don't eat any how. Maybe I should change the milk from skim to something else...?

Anthony
06-16-2006, 09:51 AM
Candies and sodas are carbs, not fat. Start adding some nuts (walnuts, pecans, almonds, cashews, peanuts) or olive oil. It's super easy and there are huge benefits.

hottytoddychick
06-16-2006, 09:53 AM
I absolutely LOVE pecans, and I think we have some around here somewhere, so I'll go digging when I get the chance. Thanks!

EDIT: AWESOME news!!! I find a few gallons of pecans in the back freezer, so it will be no problem to eat them everyday. My grandmother has a pecan tree and she seals them and sends us a LOT of pecans... YAY!

hottytoddychick
06-16-2006, 06:35 PM
Went to the gym this morning, yay for me!!

Um... Did back and abs

Deadlifts: 8 with 20 on each side, 8 with 25, and 2x8 with 30
One Arm DB Rows: 3x8 each side with a 20
Pulldowns: 8 with 75, 8 with 80 and 8 with 85
Compound Row: 8 with 65, 2x8 with 70

Ab crunch machine: 8 at 50, 8 at 55, and 2x8 at 60
Twisty thing: 3x10 each side at 55

I could feel the deadlifts better this time, and I am really feeling yesterday's leg workout.

Meals for day:

1: Protein shake with milk, not water, and tuna salad, no bread
Gym
2: Double protein shake with milk and burger patty (no time for full blown burger!)
3. Smoothie at work, with protein (it's all fresh fruit! I watch them peel the bananas!!!)
4. Two slices of toasted wheat bread with PB and some pecans. Those things are loaded with calories!

Done for now. If I get hungry later I'll cut open the cantoloupe, which shouldn't shift numbers too much.

Numbers:
Total cals: 1722
Fat: 49g, 441 cal, 27%
Carbs: 166g, 571 cal, 35%
Protein: 159g, 637 cal, 39%

~Kimberly

Built
06-16-2006, 06:38 PM
Fats look MUCH better. Don't let 'em drop lower than this.

hottytoddychick
06-17-2006, 08:48 AM
How strange is it to dream about doing squats?

HILL
06-17-2006, 09:51 AM
haha your becoming a true WBB member lol

hottytoddychick
06-26-2006, 09:22 AM
Hi!

I'm back. My mammaw died we went down to MS for the funeral. It was very creepy. Not something I would like to repeat ever again in my future. But my grandparents don't have internet access, so I've kind of been slacking. I'm not even go to try to put anything in fitday because I ate the stereotypical southern foods -- everything fried. tuttut

I have about 6 days to reach my goal, I don't know if I can do it. I did lose a half inch off my waist, so maybe I can get that other half if I eat right and exercise consistently.

Gym today will be legs, with a bit of ab work thrown in, and diet had better get back on track or I'll be seeing numbers climbing... the bad numbers.

Post again at end of day.

Kimberly

hottytoddychick
06-26-2006, 06:57 PM
Numbers for the day:

A little low on cals - 1401
Fat: 38 cal, 346g, 26%
Carbs: 148 cal, 533g, 40%
Protein: 116 cal, 465g, 35%

Did legs today-

Leg Press, 1*8 at 110, 3*8 at 130
VSquat, 1*8 at 79, 1*8 at 84, 2*8 at 94
Seated Calf Raise, 3*15 at 40
Prone Leg Curl, 1*8 at 60, 2*8 at 65
Leg Extension, 3*8 at 75

Abs- Twisty thing, 3*10 at 45 each side
Crunch machine, 2*50, 1*55

Going to check the shorts tomorrow. Cross your fingers!!!!
Talking to guy at gym tomorrow as well, to see when I can get retested and weighed.

Kimberly

EDIT: Crunch machine, 2 sets of 12 at 50 pounds, 1 set of 12 at 55.... THANKS BUILT!

Built
06-26-2006, 07:06 PM
I'm so sorry for your loss.

Hard to get your routine back to normal after something like this.

***********

Re your workout: did you do 50-rep sets of crunches?

hottytoddychick
06-26-2006, 07:17 PM
Post edited. Thanks. I don't know how I missed that.

I'll talk to every one tomorrow. Arms and chest and I can't wait. Almost did it today, but left my protein on the counter and Mom would have killed me if she found it!!

~Kimberly

Built
06-26-2006, 07:19 PM
Good girl.

:)

Hang in there.

hottytoddychick
06-27-2006, 06:19 AM
I think this is the earliest I've ever gone to the gym, but I'm excited about....

I've kind of hit "crunch time', no pun intended. I am leaving here Saturday, so I think I'm going to do arms and chest today, back tomorrow, legs and abs on Thursday, arms and chest again on Friday and back maybe Saturday morning... is that going to be over kill?

And, Built, I know you said not to drop below 1500 cals, but if I'm sitting at 1400, I'm not going to find something to up it that extra little bit.

Drink lots of water, sleep a lot, and make sure I don't restrict too much from my diet. I think I'm going to throw some cardio in there, make sure I get that deficit. I'm thinking when I step on that scale on Friday, I want it to say around 138. Random number, but I like it. And I think I can get there. And hopefully the body fat will have dropped enough that I'm still around 104 LBM... What would that put me at...? About 24% maybe 25. I can handle that. And that would give me almost a 10 pound drop in about 6 weeks, I think. Wow. You guys are awesome!

And Pup, I think it was dinner last night. I feel skinny today.

EDIT: I couldn't see the numbers in my sig when I wrote this, but I honestly think I can hit 125 now. Thank y'all so much!!!

Bob
06-27-2006, 06:30 AM
Sorry about your loss htchick.. I lost my mother early last year.. and it was very tough for a month to get life going again..

Good luck on your continued progress..
You will hit those goals..
We are here to support you... and help if we can..

JoeG
06-27-2006, 07:55 AM
Good job so far and best of luck reaching your goals. If you keep listening to built you'll get there.

I only have one other thing to say to someone from Ole Miss. Roll Tide Roll:)

hottytoddychick
06-27-2006, 09:50 AM
You did not just defile my journal! That's okay. We kicked y'all's butt at baseball. ;)

I actually drove through Alabama on the way to MS this week and we stopped for Krystal's - I know they're bad for me, but we don't have them in Oxford, or in NC! - like, right outside of Tuscaloosa. And me without my Ole Miss T. *tear*

Oh! Did you go to the Ole Miss Bama game? It was intense!

hottytoddychick
06-27-2006, 10:09 AM
Workout for today:

Arms and chest. I won't be able to do anything tomorrow. My legs are sore from yesterday and I couldn't even shift to drive home I worked my arms so hard.

Skull Crushers: 3*8 at 20
BB press: 3*15 at 20
DB Curls: 1*5 at 15, 2*8 at 15
Military Press: 3*10 at 20
DB Fly: 3*8 at 10 each side
DB Press: 3*8 at 15 each side
Cable Pulldowns (Tris): 1*8 at 20, 1*8 at 30, 1*10 at 20
Arm Raises (Wing Flapping): 3*8 at 10 each side. OUCH!

Did 30 min. elliptical, thought I was going to vomit at one point, but it felt good when I finished. Machine put me at burning 365 cals. Yay for building a deficit!!!

Really looking forward to tomorrow...

hottytoddychick
06-27-2006, 05:53 PM
Numbers for today:

Total Cals: 1492
Fats: 51g, 456 cal, 32%
Carbs: 107g, 389 cal, 27%
Protein: 145g, 581 cal, 41%

Pretty proud of myself. I think I spread it out well.

Equivalent of 3 protein shakes (Am I crazy for actually liking these? I have to force myself to not get more after 3....) Tuna salad my mom made, kind of different, very good, with bell peppers, no egg, very different. Made a mini tuna wrap, plain tuna shredded cheese, really good, and had tacos for dinner. I had some of the refried beans, and I wanted more, but I told myself no and I ate a strawberry instead. :clap: I probably shouldn't have had so much cheese, but it worked out pretty well I guess. I'd have had to go for the pecans if it weren't for the cheese.

~Kimberly

EDIT: I go to the gym on Thursday to reweigh and get my fat checked. Kind of nervous.

Pup
06-27-2006, 06:27 PM
Training and diet are solid...awesome job Kimberly :)

hottytoddychick
06-28-2006, 09:19 AM
Thanks!

Workout today:

Back, boring!

Deadlifts: 1*8 w/ 20 DB each side, 2*8 w/ 30 DB each side -- why doesn't my gym have 25's?
One Arm Rows: 1*8 with 15, 2*8 with 20
Lat Pulldowns: 3*8 at 80
Seated Rear Delts, didn't know what that fell under, so I did them, something new: 3*8 at 40
Compound Row: 1*8 at 65, 1*8 at 70, 1*8 at 75
More Abs, 'cause I really liked the way they looked this morning, so I figured I would reward them with more work :D : crunch machine: 1*8 at 50, 2*8 at 55, twisty thing: 3*10 at 50 for both sides

Only had a double protein shake, about to go get #3 and some tuna salad. Then it's off to work. YAY! :rolleyes:

hottytoddychick
06-29-2006, 08:04 AM
Got in late last night, couldn't log on. Had hardly anything to eat all day, got held two extra hours at work, and came home around 11, exhausted. But I ate. I made myself eat something that would up my cals. I had refried beans, with extra cheese, roughly 500 cals. And a nectarine. To be healthy. :D

Numbers:
Total Cals: 1586
Fat: 56g, 503 cals, 34%
Carbs: 127g, 414 cal, 28%
Protein: 141g, 564 cal, 38%

Am not working out today because I am that freakin' sore, but I did go to the gym to get weighed and check my body fat... Which wasn't depressing, but not as drastic as I had imagined. I lost 1.3 pounds, and my body fat has dropped to 27.2%, but I am down .6 pound LBM, and according to the chart, that comes mostly from water, so I just need to drink more... Right? My arm and tummy numbers dropped (.5 each) but my leg number went up .5.... GRR. And I know I've lost a lot of size in my legs too. Oh well, overall lower, so I guess that's good.

Numbers will be posted tonight. I'm not working late, if at all, which I really don't want to.

TWO MORE DAYS UNTIL I LEAVE FOR NOVA AND I'M SO EXCITED!!!!

EDIT: I say boring on the back workout, but I must have done something effective 'cause my poor little muscles ache!

And I have a quick question. I still have some of my stimerex left over, I never finished the bottle. I think I have enough for 3 days. Would it hurt me to go ahead and finish them off, kind of get a little boost for this weekend? This trip is really important to me, and I want to be where I want to be, but at the same time, I don't want to hurt any long term improvements by pushing too hard these next couple days... So would it be stupid to go ahead and finish them off?

hottytoddychick
06-29-2006, 03:12 PM
Killed internet time for the day so numbers will come tomorrow AM

hottytoddychick
06-30-2006, 07:15 AM
Is it just me, or does one have to be an ******* to work at a University? GRR

Numbers for yesterday:

Total Cals: 1182
Fat: 54g, 488 cals, 42%
Carbs: 73g, 266 cals, 23%
Protein: 102g, 407 cals, 35%

No workout yesterday, way too sore, no workout today, way too busy. Only part of me that isn't sore is my arms and they don't need the work the way my legs do... I'll just get up at 6 tomorrow to go workout.

JoeG
06-30-2006, 08:11 AM
Is it just me, or does one have to be an ******* to work at a University? GRR

Numbers for yesterday:

Total Cals: 1182
Fat: 54g, 488 cals, 42%
Carbs: 73g, 266 cals, 23%
Protein: 102g, 407 cals, 35%

No workout yesterday, way too sore, no workout today, way too busy. Only part of me that isn't sore is my arms and they don't need the work the way my legs do... I'll just get up at 6 tomorrow to go workout.

I work at a University and I'm an ******* but I don't know if that is enough of a correlation.

Oh yeah I was at the Ole Miss game. It was a blast.

hottytoddychick
06-30-2006, 08:00 PM
:redface: Oh! Sorry...

Numbers for today and tomorrow will be posted tomorrow night. Busy cooking and packing and what not... and then driving all day tomorrow. I GET TO SEE MY BABY!!!!! :clap: :clap: :clap: :clap: :clap:

hottytoddychick
07-03-2006, 09:11 AM
Numbers for past few days, since I've been slacking...

6/30:
Total cals: 1222
Fat: 36g, 326 cal, 28%
Carbs: 111g, 401 cal, 34%
Protein: 112g, 447 cal, 38%

7/1:
Total Cals:1311
Fats:68g, 612 cal, 48%
Carbs:95g, 355 cal, 28%
Protein: 78g, 313 cal, 24%

7/2:
Total cals: 18359
Fat: 84g, 760 cal, 42%
Carbs: 163g, 600 cal, 33%
Protein: 97g, 389 cal, 21%
Alc: 10g, 68 cal, 4%

Will probably go to gym. If I do, will be leg day, will be first time doing real squats!!!

hottytoddychick
07-03-2006, 10:36 AM
So, my mom found out about my protein, and she gave me some lecture about it having to be FDA approved because at some point, some companies were grinding up cow bones to put in the powder to get the protein and then mad cow broke out and it was a huge issue, or some bull **** like that. Is she crazy/paranoid, or should I check my label?

Built
07-03-2006, 12:02 PM
She's misinformed.

hottytoddychick
07-08-2006, 08:08 AM
Okay, so I kind of "fell off the wagon" and I am definitely noticing it in my body... GRR.

Numbers for the past SEVERAL days...

7/3:
Total Cals: 1452
Fat: 40g, 362 cal, 25%
Carbs: 150g, 578 cal, 40%
Protein: 57g, 228 cal, 16%
Alc: 37g, 261 cal, 18%

7/4:
Total Cals: 1144
Fat: 39g, 355 cal, 31%
Carbs: 164g, 650 cal, 57%
Protein: 34g, 136 cal, 12%

7/5:
Total Cals: 1426
Fat: 68g, 612 cal, 44%
Carbs: 136g, 532 cal, 38%
Protein: 64g, 257 cal, 18%

7/6:
Total Cals: 1063
Fat: 29g, 262 cal, 25%
Carbs: 162g, 611 cal, 59%
Protein: 42g, 167 cal, 16%

7/7:
Total Cals: 1856
Fat: 60g, 542 cal, 30%
Carbs: 260g, 934 cal, 52%
Protein: 78g, 314 cal, 18%

And then tonight will probably come tomorrow.

Went to gym one day throughout trip, don't remember which day, did legs, no squats :(... Leg extensions, leg press, prone leg curl, standing calf raises, did leg raises for abs, and a different twisty thing... kneel and twist bottom half instead of sit and twist upper half.

Really looking forward to my protein shakes and workouts again.

hottytoddychick
07-11-2006, 10:41 AM
7/8:

Total Cals: 747
Fat: 44g, 392 cal, 52%
Carbs: 81g, 300 cal, 39%
Protein: 17g, 68 cal, 9%

7/9:

Total Cals: 2280
Fat: 72g, 648 cal, 29%
Carbs: 368g, 1432 cal, 63%
Protein: 46g, 184 cal, 8%

7/10:

Total Cals: 929
Fat: 17g, 149 cal, 17%
Carbs: 27g, 431 cal, 50%
Protein: 71g, 285 cal, 33%

Today will come tonight, or should at least. I'm having a hard time getting back on track, and I have no clue what's up with the diet. I know on the 9th my mom and I went to Sonic, so that explains that, and I was honestly surprised that yesterday was so low. I had a sandwich and fruit for lunch, chicken, lima beans, asparugus and cranberry sauce for dinner, and a bagel loaded with cream cheese as a "midnight snack" and I can't believe that it was so low.

New short term goal: Lose 3 pounds by July 25. Baby steps!!

Worked out today:

Arms & Chest:
Skullcrushers: 3x8 with 20
BB Press: 3x10 with 20
DB Flies: 3x8 with 10 each side
DB Press: 3x8 with 15 each side
Unconcentrated Curls: 3x8 with 15 each side
I still don't know what they're called, so I'll stick with Arm Flappies: 3x8 at 10 each side

No work tomorrow either, so it'll be a back and abs day... if I find the motivation to go.... :strong:

~Kimberly

hottytoddychick
07-11-2006, 07:21 PM
Hey, GUESS WHAT!?!?!?!? I'm doing tonight tonight!!! w00t w00t go me!

Total Cals: 2029
Fats: 75g, 677 cal, 35%
Carbs: 175g, 659 cal, 34%
Protein:156g, 622 cal, 32%

Too high, but balanced just the same...

Built
07-11-2006, 07:37 PM
Hey there

Couple questions -

How is losing 3 lbs in 14 days a baby step? And why does balancing your macros matter if your calories are too high?

If your sig is accurate, you've lost 4.6 lbs, 1.4 lbs of which were muscle. You're going to have to be more careful or you're going to drop all your mass.

At your current bodyfat levels, with newbie gains, you shouldn't be dropping ANY muscle.

You have about 19 lbs of fat to drop if you'd like to get down to 16% bodyfat (at 123 lbs - I basically split the difference based on your stated goals), and that's assuming zero muscle loss.

The more muscle you drop as you do this, the lower you'll have to get your weight to come in looking as lean - for example, if you lose 5 more pounds of LBM, you'll have to drop to 117 lbs to hit 16%.

Anything I can do to help?

hottytoddychick
07-12-2006, 06:47 AM
pm

hottytoddychick
07-26-2006, 08:10 AM
So... it's been a long time. I hit couch potato. I didn't want to put forth the effort, but I have been, and I can see it. I've been to the gym probably 7 or 8 times in the past two weeks, and I've been watching what I eat. I've actually made a lot of gains in my lifts in the past few weeks, and I'm really excited about it... I'm going camping, leaving tonight, won't be back until Saturday, so I'm not sure why I went ahead and got back on here. I guess just to jump start getting back into it. But I will be back daily starting Saturday. And I'm going to try to get a few pics up today.

Kimberly

hottytoddychick
08-22-2006, 09:08 AM
But I going to start journaling on here again. I was looking back through it the other day, and through my fitday, and I really was dedicated. I miss that. So I'm going to get it back.

Went to the gym yesterday. Leg day. REAL squats for the first time ever. Apparently I suck though, and I'm not going low enough, so I didn't feel it in my ass, but I did it. I tried and I kept trying and I can't wait until next leg day to do it better. :clap:

I'll start fitday again today, should post numbers tonight, no promises. Probably going to the gym today, so I'll post that too.

Oh.... and it sucks trying to cut while my boyfriend is bulking and we eat every meal together. :burger: Oh well.... That's what willpower is for.

~Kimberly

Vita
08-22-2006, 09:24 AM
welcome back. there's just something about being dedicated to lifting that makes life so much better, isn't there?

stick to it!

kate
08-22-2006, 09:53 PM
i wondered where u went! welcome back!
VITA- u hit the nail on the head there, theres nothing like it!

hottytoddychick
08-23-2006, 08:10 AM
Thanks Kate!

I'm back, but not doing so hot. Didn't actually fitday yesterday, because I knew it would be bad. I had through out the whole day, 5 Pizza Hut cheese stick halves, 5 pieces of Pizza Hut pizza, and two pieces of Digiorno. :omg: I think. I did go and by some more protein because I ran out, and I am definitely going to the gym after classes today. Class at 11, 12, 1, 2 and I believe four. So I guess I'll go around 7 because the 4 is two hours long, in theory. I'm going to climb back on this wagon come hell or high water.


I was looking in my sig the other day, I lost close to five pounds in a little over a month. FIVE POUNDS! What is it that is keeping me from doing that again?

EDIT: did fitday.

Total cals: 3160
Fat: 149g, 1337 cals, 43%
Carbs: 331g, 1246 cal, 40%
Protein: 133g, 530 cal, 17%

Ouch.

hottytoddychick
08-23-2006, 04:58 PM
I've been keeping up with my fitday today. YAY! :clap:
And I am actually out the door right now to the gym. YAY, again! :clap::clap: ....But only because my boyfriend is making me. Grr. I need to get my act together and have some desire to get back into everything.

TKO
08-23-2006, 06:23 PM
Just thought I'd stop in to tell you good luck in your ventures. It's hard to keep it up all the time! Don't you wish once we reached our goals we could just stay there with out sooooo much work...:-)

hottytoddychick
08-23-2006, 07:12 PM
TKO- YESSSSSSSSSSS!!!!!!!!!! lol

My boyfriend and I went out and bought a scale that measures body fat based on height and age and sex, normal or athlete, not really sure why that makes a difference.

But... since this will be what I am using as a constant, I figured I would go ahead and post my readings.

We just did this, and it's 8pm my time, so I'll do it again first thing in the morning.

I am 5 foot 5 even, female, normal. I weigh 143.3 and am at 26.5% body fat. According to the caliper tests, my LBM was roughly 104. It is now, according to this, 106.5. YAY for muscle gains! :clap::clap::clap:

I'll fitday and post work out later. I'm on my boyfriend's roommate's computer, so I don't want to stay forever.

EDIT: Missed 5 inches on height. Oops!

kate
08-23-2006, 07:17 PM
good job HTC! take it one day at a time!

Pup
08-23-2006, 07:45 PM
Welcome back Kimberly...diet is a day at a time, don't get stressed out.

hottytoddychick
08-23-2006, 11:03 PM
I bombed today too, but that's okay. at least I'm trying....

hottytoddychick
08-23-2006, 11:16 PM
Workout for Wed:

DB press 3x8 at 15 each
bench fly 3x8 at 12.5 each PR :D
hammer curl 3x8 at 15 each doing 2x8 at 15 and 1x8 at 20 next time
overhead tri 3x8 at 15
tri pulldown 1x8 at 50 1x8 at 60 and 1x8 at 70
played with "forearm curls" just for kicks

hottytoddychick
08-24-2006, 03:35 PM
Fitday from yesterday:

Total Cals: 2075
Fat: 69g, 619 cal, 30%
Carbs: 183g, 700 cal, 34%
Protein: 113g, 451 cal, 22%
Alcohol: 38g, 271 cal, 13%

Fitday from today, already have a dinner menu, so I just added it before I'm eating it.

Total cals:1536
Fat: 34g, 302 cal, 20%
Carbs: 211g, 818 cal, 53%
Protein: 103g, 413 cal, 27%

Might be going out tonight, not planning on drinking, if anything, I'll get a diet cola. I need to up the fats some. Any suggestions? Could I just take one of my boyfriend's fish oil pills?

hottytoddychick
08-25-2006, 12:12 PM
No gym yesterday.... I have never been so sore in my entire life. Legs still hurt from Monday, I think it was. Might go today, do back. If not today then tomorrow.

Did go out last night. Place got busted by ABC, but I'm a good girl. I don't drink underage. ;) One of my friends, the only one of us who is actually 21, got carded and the guy was such a douche bag about it.

hottytoddychick
08-25-2006, 08:24 PM
Back today for the first time in forever! Short workout, I know...
Boyfriend wanted to do deads, but they weren't first so we didn't do them. Next time, I'm starting with deads.

DB Row: 1x8 at 20 lbs, 3x8 at 25 lbs, and 1x5 at 30 lbs
Compound Row: 1x8 at 80 lbs, 1x5 at 85 lbs, 3x5 at 90 lbs
Lat Pulldowns: 1x5 at 80 lbs, 1x5 at 85 lbs, 2x5 at 90 lbs, and 1x5 at 95 lbs

Fitday later tonight.

~Kimberly

EDIT: Saw some guy at the gym doing 40 rep sets of back extensions... I could have died of laughter!

hottytoddychick
08-25-2006, 11:05 PM
High cals for day, but I did workout, so I'm not going to stress about it.

Total Cals: 2617
Fat: 134g, 1202 cal, 47%
Carbs: 192g, 708 cal, 28%
Protein: 163g, 653 cal, 25%


Good amount of Protein, too high in fats. Is there actually a suggested amount of carbs, or is it more or less what's left over to fit in your calorie allowance after you've consumed the lowest amount protein and fat for your body weight? If anyone understands that...

hottytoddychick
08-26-2006, 03:24 PM
Leg day. Full on, real, actual, below parallel squats. It was GLORIOUS!

Squats: 2x8 at 55, 2x8 at 65
Seated Calf Raises: 2x8 at 55, 1x8 at 60
Leg Extensions: 2x5 at 65, 1x5 at 70, 1x5 at 75
Prone Leg Curl: 1x5 at 60, 1x5 at 65, 3x5 at 70

And some ab work thrown in.

fitday later tonight.

I now have a squat goal. I said 100 by midterms, but John says I could hit that in a couple weeks because a) newbie gains and b) I'll be more confident in my ability to squat. I'm sticking with 100 by midterms and if I hit that before then, I can adjust, but I'd rather shoot for something definite than make a goal that I could potientially not reach.

xxtacofishxx
08-26-2006, 03:43 PM
You did great today! you'll get that 100 goal in no time.

hottytoddychick
08-27-2006, 10:33 AM
Thanks Babe!

Fitday for last night:

Total cals: 1653
Fat: 25g, 228 cals, 14%
Carbs: 147g, 542 cals, 34%
Protein: 87g, 348 cals, 22%
Alcohol: 69g, 489 cals, 30%

Protein was too low, should have had a shake yesterday.

I don't drink very often, so please don't preach to me about that. Once every week or so I will have more than 1 or 2 beers. And I drink water before I drink and sip during and then a good solid bottle of water before bed.

Football season is about to start, and that's a pretty big deal around here, so I'll have at least one drinking day a week, and I'll try to not on non-game days to keep from overdoing it.

Day off today. Going shopping for food. Lots of good stuff to buy.

hottytoddychick
08-27-2006, 06:24 PM
Fitday for today:

Total cals: 1596
Fat: 46g, 417 cal, 27%
Carbs: 161g, 615 cal, 40%
Protein: 126g, 503 cal, 33%

That's counting the double protein shake I haven't had yet. Leaves me a little "snack" for later.

According to fitday, if I want to hit 138 by Sept 25, I need to lose just shy of a pound a week. If I want to push for 135- wouldn't that be nice!- I need to lose just shy of a pound and a half a week. Anybody think it's do-able?

EDIT: Damn, it feels good to be back on the wagon!

hottytoddychick
08-28-2006, 09:35 PM
No workout today. I don't want to face fitday right now. Had greasy yucky gross sick to my stomach fast food tonight, and my emotions over ate and if I do fitday, I'll just go eat more so I'm going to deal with it tomorrow. Before my workout. Maybe it'll give me that extra oomph I'll need to fix it. I need to destress.

hottytoddychick
08-29-2006, 08:28 AM
Fitday yesterday, not the train wreck I was anticipating...
Total Cals: 1593
Fat: 70g, 628 cal, 40%
Carbs: 180g, 682 cal, 43%
Protein: 66g, 263 cal, 17%

Protein low again. I really need to get in the habit of drinking three shakes a day again.

hottytoddychick
08-29-2006, 03:43 PM
Arms today...

Flies: 3x8 at 12.5
DB Press: 3x8 at 15
Hammer Curls: 2x5 at 20 PR :D, 1x8, 1x6 at 15
Lat Raises: 2x3 at 12.5... couldn’t lift it to save my life
Cable Pulldowns: 1x8 at 60, 2x8 at 70
Crunch Machine: 1x8 at 45, 1x8 at 50, 1x12 at 55
Captains Chair/ Hanging Leg Raises...? 12, 12, 12

hottytoddychick
08-29-2006, 08:23 PM
Fitday for Tuesday.

Total Cals : 1865
Fat:78g, 704 cal, 39%
Carbs: 170g, 647 cal, 36%
Protein: 117g, 469 cal, 26%

hottytoddychick
08-31-2006, 02:29 PM
Fitday for yesterday (30):

Total Cals: 1403
Fat: 54g, 485 cals, 35%
Carbs: 124g, 478 cals, 35%
Protein: 85g, 341 cals, 25%
Alcohol: 12g, 81 cals, 6%

No Workout Yesterday.

Workout today, Legs:

Squats (the REAL kind :clap:) 3x8 at 65, did real good on the last set, kind of getting the hang of it, so I think I'm going up next time
Calf Raises: 70 lbs 1x8 1x10 1x12
Prone Leg Curl: 1x8 at 60, 1x8 at 65, 1x8 at 70
Leg Extensions: 3x8 at 65, the little pin for the 5 and 10 was missing :(
Hanging Leg Raises: 3x10

Fitday later tonight.

hottytoddychick
08-31-2006, 10:38 PM
Binged on icecream... It wasn't a pretty sight. It's still not.

Total Cals: 3095
Fat: 188g, 1696 cal, 55%
Carbs: 236g, 888 cal, 29%
Protein: 129g, 516 cal, 17%

Maybe I'll get acquainted with the treadmill or bike tomorrow. Doubtful. But I can at least say it.

kate
08-31-2006, 11:04 PM
c'mon! u need to be more positive than that! get on that treadmill it will burn off SOME of the ice-cream at least! wot happened to those goals! stay focused!
remember that obstacles are what you see when you take your eye off the goal!

Pup
09-01-2006, 07:03 AM
90% Rule...1 cheat meal (in this case an ice cream binge) won't derail the rest of your efforts, not a big deal. Stay positive and stay focused :)

hottytoddychick
09-01-2006, 09:05 AM
Thanks Kate. I'm going to get on the little bike thing after I lift today, for the whole 30 minute time limit. And I'll take everything out on the pedals. :nod:

Thanks Pup. You're right. One goof won't screw me over too too bad. :burger:

I'll post all the food and workout stuff from today tonight.

JoeG
09-01-2006, 09:15 AM
One Day is meaningless when you are talking about the work of a lifetime.

You'll get things right back on track today, so no worries.

hottytoddychick
09-01-2006, 02:42 PM
I just keep finding myself being hungrier and hungrier. I think I need to find foods that are less calorie dense so I can keep eating a larger amount and not destroying everything I'm working for.

I just ate two lean pockets, and my bf pulled out a pack of ramen noodles and I was like Ooh, I want some. Why am I so hungry!?!?!?!?

Built
09-01-2006, 02:56 PM
Pockets and noodles are full of empty carbs - they make you hungry as hell.

What macros are you running? I'd be willing to bet money that if you dropped all starches and increased your protein and fat you'd have an easier time with your appetite.

hottytoddychick
09-01-2006, 03:01 PM
My protein has been really low actually.

BF just commented that I was doing really well until yesterday. Could it just be everything building up?

Built
09-01-2006, 03:15 PM
Building up?

hottytoddychick
09-01-2006, 03:56 PM
The constantly low protein day after day after day. Could it just be hitting that point where it's been too long?

Built
09-01-2006, 04:01 PM
Why are you eating such low protein day after day?

Your body must be STARVING for it.

hottytoddychick
09-01-2006, 05:57 PM
I haven't been drinking protein shakes, and I kind of went through a not much tuna stage. I don't really know. School just started and things have been kind of hectic around here. I'm eating horribly.

hottytoddychick
09-01-2006, 08:41 PM
Workout for today:

Back, boring, still, but full of PRs (on every lift) :clap: :clap:

DB Row: 1x5 at 25, 2x5 at 30, 2x5 at 35
Compound Row: 1x5 at 70, 1x5 at 80, 1x5 at 85, 1x5 at 90, 1x5 at 95
Lat Pulldowns: 1x5 at 70, 1x5 at 75, 1x5 at 85, 1x5 at 90, 1x5 at 95
Back Extensions: 1x10 at 6, and 2x10 at 8 or 10, the weight was rubbed off the ball.

Then on the Elliptical for 30 minutes. According to the machine, which I know is not entirely accurate, I burned just over 300 cals. That's roughly 1/3 of my ice cream binge. But I have little sweat marks on my shirt on my lower back and my hands got all shiny and I could feel sweat on my face, and it made me smile. It felt real good. Consider me a cardio goddess from now on. :D

Fitday later tonight.

~Kimberly

hottytoddychick
09-02-2006, 10:32 AM
Fitday Yesterday:

Total Cals: 1823
Fat: 64g, 579 cal, 32%
Carbs: 185g, 718 cal, 40%
Protein: 123g, 491 cal, 27%

Best day I've had in a while.

Isn't there some way to post a link to my fitday so it shows what foods I had and the totals? I'd love to know which foods to keep and which to throw out. I'm not eating "clean" by any means.

EDIT: No workout this weekend. Game on Sunday. (They actually changed the law in the county so they could sell alcohol on Sunday, just for this game. Wow.) Rumble in the Grove today. Gym is actually closed this weekend. :( I think we're on ESPN so if anyone wants to watch, kickoff is at 3:30 Central Time.

Here's a pic of the Grove on Gameday: http://www.seckids.com/index.php?url_channel_id=3&url_publish_channel_id=178&url_subchannel_id=12&well_id=2

hottytoddychick
09-02-2006, 10:57 PM
Fitday for today, solid foods only:

Total cals: 1250
Fat: 64g, 575 cal, 46%
Carbs: 136g, 506 cal, 41%
Protein: 40g, 161 cal, 13%

Went to the bar for my bf's frat party. Not sure what the macros are, but I had a Coors Light, a Sex on the Beach, half a rum & coke, and a small portion of a Fishbowl, if anyone knows what that is.

No workout tomorrow. Gym closed, game at 3:30, maybe late night in the grove tonight. Maybe. Knock on wood.

Smooches all,
Kimberly

drew
09-03-2006, 12:23 AM
Y'all got fishbowls there? Those things are awesome.

Those drinks, you're probably looking at 600-700 cals.

hottytoddychick
09-03-2006, 08:41 AM
I didn't think I had too too much. Left enough space to have a few. Glad I didn't sky rocket with the calories.

What exactly is a fishbowl, btw?

hottytoddychick
09-04-2006, 10:59 PM
Not even going to fitday for Sunday. The Sig Ep tent had a million boxes of pizza and I was hungry. Oh well.

Fitday today:

Total Cals: 2025
Fat: 101g, 909 cal, 45%
Carbs: 183g, 671 cal, 34%
Protein: 105g, 420 cal, 21%

Workout for today, arms:
DB flies: 3x8 at 12.5 each side
DB Rows: PR 3x8 at 20 each
Curls: 1x4 at 20, 1x8 at 15, 1x4 at 20, 1x8 at 15 Trying real hard to pull the 20 consistently
Lat Raises: 3x8 at 10 each
Overhead Tri Press: 2x8 at 15
Cable Pulldowns: 1x8 at 30, x8 at 50 (with the rope, not the metal V)
15 minutes on elliptical, "1" mile
Hanging Leg Raises: 3x8 BW

Stepped on the scale today. It said 148. I was a little heartbroken. Hadn't thought I'd done 6.8 pounds worth of damage over a week. Did the calculation with the body fat thing. I gained almost 6 pounds of LBM. I'm sure it's inaccurate, but it sounds so much better than 7 pounds of BLEH.

08/29: 141.4 lbs, 27.0% BF, 103.222 LBM
09/04: 148.2 lbs, 26.5% BF, 108.927 LBM

If anyone could offer a logical explanation, I'd be more than willing to listen, because that just doesn't make sense. I started squatting in there and that's the only thing I've done different. Except push myself to lift harder and higher.

Hatred
09-05-2006, 01:33 AM
I smell woman...

drew
09-05-2006, 07:08 AM
Sodium + hydration = weight gain. It will be gone soon.

hottytoddychick
09-05-2006, 09:06 AM
I'm actually okay with the weight gain, as long as it is LBM, but I still can't believe I could gain so much so fast. I don't feel any bigger. My clothes all fit the same. Seven pounds is a lot to not physically see.

hottytoddychick
09-06-2006, 07:54 AM
Workout for Yesterday:

Squats: 3x8 at 65 - haven't moved the weight yet. Probably could, but I want to be sure I'm doing it all the way right before I add weight and hurt myself.
Seated Calf Raises: 3x8 at 70
Leg Extensions: 3x8 at 65. The little peg is still missing which sucks.
Prone Leg Curl: 1x8 at 55, 1x8 at 60, and 1x8 at 65

Fitday:

Total Cals: 2262
Fat: 91g, 817 cal, 36%
Carbs: 261g, 1007 cal, 44%
Protein: 111g, 443 cal, 20%

I really need to get into a better eating routine. Over the summer I had to add extra food at the end of the day to stretch to 1500 calories. Going to sit down today and set up a daily menu and eat the same thing everyday, like I did all summer.

I'm going through all the motions. Lifting, fitday, posting, but I'm just not head first into it right now. I really need to get going again.

Grocery shopping in a couple of days, when my money hits my account. I made a little "list" yesterday, using fitday, and sorted foods into protein, fat, or carbs based on what they had the most of. I'm going to try "carb cycling." I'm also going to start posting M1, M2, ... so if anyone wants to tell me which foods are a no-no, feel free.

Not sure if today is a gym day. I don't think so. Fitday tonight.

~Kimberly

hottytoddychick
09-07-2006, 09:04 AM
Fitday for yesterday:

Total Cals: 1810
Fat: 74g, 663 cal, 38%
Carbs: 197g, 744 cal, 42%
Protein: 90g, 359 cal, 20%

Breakfast was tuna and cheese on bread, toasted with mustard
Lunch was turkey and ranch rolled in a tortilla and toasted
Dinner was bowtie noodles, Rotel tomatoes, caesar salad and rolls

hottytoddychick
09-07-2006, 03:28 PM
Workout for today, back, 2 PRs:

DB Rows: 1x5 at 30, 3x5 at 35, 1x5 at 30
Compound Row: 1x5 at 80, 1x5 at 85, 1x5 at 90, 1x5 at 95, 1x5 at 100 PR
Lat Pulldowns: 1x5 at 85, 2x5 at 90, 1x5 at 95, 1x5 at 100 PR
Back Extensions: 4x8 with 8 lb medicine ball
Hanging Leg Raises: 3x8 BW

Developing some beautiful calluses on my hands. :D
I'm rather fond of them. Even if I can't see a huge difference in my body, my hands let me know I've been working hard in the gym.

Built
09-07-2006, 03:42 PM
Your protein is a bit low. Can you ditch some of the carbs and bring your protein up?

hottytoddychick
09-07-2006, 04:43 PM
I'm working on it.

I live with two guys, and they eat quesadillas every single day and it kills me. I try my hardest not to overdo it with the tuna, a pack a day, or else I'd be eating tuna every meal. I have a lot of chicken in the freezer, turkey in the fridge, and instead of sandwiches, I use a single tortilla shell and it's half the carbs of two slices of bread. Not a big difference, but it does add up. When I go shopping, here in a couple of days, I'm going to buy some cottage cheese and see if I like it now. Any good cottage cheese add-ins?

Built
09-07-2006, 05:32 PM
Fruit and nuts,
half and half with tuna...

hottytoddychick
09-07-2006, 10:22 PM
Half and half with tuna sounds YUM!

Fitday for today, incredibly low, but I'm adding tuna in and then after I post I'll go eat my "midnight snack":

Total Cals: 1515
Fat: 45g, 405 cals, 27%
Carbs: 165g, 644 cal, 43%
Protein: 110g, 438 cal, 29%

Call me crazy, but I like it when my macros are low enough that I have to go eat more to get up to a decent level. Makes me feel like I'm not "not eating"... Besides, who doesn't like food?

Going food shopping tomorrow. Any "must haves" anyone wants to share?

hottytoddychick
09-08-2006, 06:05 PM
Workout, arms:

DB Press: 3x8, 20 each side
DB Flies: 3x8, 12.5 each side
Hammer Curls: for each side: 1x4 @ 20, 1x8 with 15, 2 sets of 4 with 20 immediately followed by 4 with 15s... my right arm is just not up to par.
Cable Pushdowns: 1x5 at 60, 1x5 at 70, 2x5 at 80, 1x5 at 70

Elliptical for 30 minutes. Heart rate maintained between 130 and 135.

Stretched. Mmmmmm...

Fitday later. Shopping as well.

hottytoddychick
09-08-2006, 08:46 PM
Fitday for today:

Total Cals: 1578
Fats: 65g, 587 cal, 39%
Carbs: 138g, 480 cal, 32%
Protein: 109g, 436 cal, 29%

M1: 2 slices bread, 3 oz tuna, splash of ranch, mustard and a small sprinkling of cheese
M2: .5 cup noodles, chicken, bell peppers and onions cooked in barbecue sauce
Mini Snack: 2 Cheetos puffs. :angel:
M3: Chili's Guiltless Grill Salmon - absolutely delicious, whopping 54g of protein. And some queso... :D

hottytoddychick
09-10-2006, 05:22 PM
I squatted ATF today! YAY!!!!

Post the entire workout later.

Built
09-10-2006, 05:35 PM
I squatted ATF today!

Sweet!

hottytoddychick
09-10-2006, 07:33 PM
Full Workout, legs:

Squats: 1x8 with 65, 4x5 with 70
Seated Calf Raises: 3x8 with 70
Prone Leg Curls: 1x5 at 65, 1x5 at 70, 1x5 at 65, 1x5 at 70, 1x5 at 65
Leg Extensions: 3x8 at 65, little peg still broken

Fitday for today:

Total Cals: 1460
Fat: 40g, 363 cal, 26%
Carbs: 146g, 526 cal, 37%
Protein: 129g, 517 cal, 37%

That's after I go try my cottage cheese and tuna... I may have to edit.

~Kimberly

hottytoddychick
09-10-2006, 09:24 PM
Had the tuna and cc... tastes good, looks really gross!

Edit Fitday:
Total Cals: 1378
Fat: 39g, 352 cal, 27%
Carbs: 143g, 514 cal, 39%
Protein: 115g, 461 cal, 35%

hottytoddychick
09-12-2006, 09:46 AM
Fitday from yesterday:

Total Cals: 1592
Fat: 32g, 284 cal, 18%
Carbs: 188g, 721 cal, 47%
Protein: 134g, 536 cal, 35%

hottytoddychick
09-12-2006, 03:24 PM
Workout, Chest and Back:

Bench: 1x5 @ 45, 1x5 @ 55, 3x5 @ 60
Slight Incline DB Press: 1x5 @ 15 each, 4x5 @ 20 each
Some-interesting-machine-that-you-lean-forward-on-and-lift-the-bar-towards-your-chest: 3x8 @ 25 + machine weight
Lat Pulldowns: 1x8 @ 80, 2x8 @ 90
Compound Row: 1x8 @ 90, 1x8 @ 95, 1x8 100
Hanging Leg Raises: 3x8 BW

Bob
09-12-2006, 03:46 PM
Nice WO HTC...
Looks like you are getting stronger..
Keep up the hard lifting, eating right and resting enough...

hottytoddychick
09-12-2006, 07:29 PM
Bearwolf: Thanks! I feel a lot stronger, and I can see it, too.

Fitday for today:

Total Cals: 1724
Fat: 57g, 509 cal, 30%
Carbs: 139g, 511 cal, 30%
Protein: 170g, 681 cal, 40%

Assuming I don't get hungry later. If I do, probably some cottage cheese and grapes.

And with the cc-which really isn't that bad- I mix tuna and sliced up grapes. The grapes add a lot.

Edit: Added tuna, cottage cheese and grapes to fitday. I wasn't going to eat the tuna originally. I ventured out into untainted cottage cheese. It was pretty gross. It was really gross. So I added the tuna and kept on trudging.

hottytoddychick
09-14-2006, 09:53 AM
Workout for yesterday, tris, bis, shoulders:

Overhead DB Press: 4x5 @ 15, 1x5 @ 20
DB Lateral Raises: 2x8 @ 12.5
DB Front Raises: 2x8 @ 12.5 (4 palms down, 4 palms in)
Skull Crushers: 1x8 @ bar weight*, 2x8 @ bar weight+5 lbs
Cable Pulldowns: 3x8 @ 70
Barbell Curls: 2x8 @ 30
Hammer Curls: 2x8 @ 15
Unconcentrated Curls: 1x8 @ 15

*Bar weight rumored to be 25 lbs, but it doesn't feel that heavy. (EZCurl)

Fitday for yesterday, pretty bad:

Total Cals: 1543
Fat: 76g, 680 cal, 45%
Carbs: 126g, 450 cal, 30%
Protein: 94g, 376 cal, 25%

kate
09-14-2006, 09:11 PM
good job on the cottage cheese, even with all the added stuff i still cant stomach it! YUK!!

hottytoddychick
09-15-2006, 03:07 PM
lol.

The first time I tried to eat the cc and tuna, I don't think it touched my tongue once.

I add the grapes, sliced up, and get one in every bite and it kind of gives it a sweeter flavor and something more solid that I can feel in my mouth. That's how I eat it all. I want the grapes. :D

hottytoddychick
09-15-2006, 05:41 PM
~k

hottytoddychick
09-19-2006, 02:02 PM
Today's Workout, Chest and Back part 1:

Bench: 1x5 55, 1x5 60, 1x5 attempt at 65, 2x5 60
Slight Incline DB Press: 5x5 20 lbs
T Bar w/ Ab. Support: 3x8 bar +25

Can't do legs this week, so instead of chest and back, bi's tri's and shoulders, legs, doubling on chest and back, and then starting with legs next week. Fitday later today.

No catch up fitday. Took a few days off to kind of let my body feel good again. Getting back on track now. Determined to keep dropping.



As a side note, I'm changing my major to Exercise Science so I can do something gym related when I "grow up".

~K

JoeG
09-19-2006, 02:14 PM
Good work on attempting 65. You'll get it soon.

hottytoddychick
09-20-2006, 08:30 AM
Thanks Joe!

Fitday for yesterday, kind of low. I got dinner cooked for me, wasn't sure what it was, so I left room, and wound up over cushioning my calories.

Total Cals: 1334
Fat: 40g, 358 cal, 7%
Carbs: 137g, 526 cal, 40%
Protein: 106g, 423 cal, 32%

hottytoddychick
09-26-2006, 09:50 AM
Did legs yesterday,

Squats: 1x5 @ 60, 1x5 at 65, 2x5 at 75, 1x5 at 85
Calf Raises on the squat maching(it's over by the leg press): 1x8 at 135, 1x12 at 135. 1x12 at 225
Leg Press: 2x8 at 135, 1x8 at 145
Started doing Prone leg curls: 2x8 at 60, but got interrupted on my last set by the fire alarm. The gym was packed too.

Haven't been tracking on fitday, but for some reason I feel better not tracking. I can eat right and keep from eating over maintenance without tracking it. I find myself hungrier if I do track it, even though I'm eating more.

hottytoddychick
12-19-2006, 10:15 AM
Haven't posted in a while, but I went and got my body fat checked again. It was a different person. The guy I was going to at the gym moved and a lady took his job. My body fat wound up being 18%, my weight 140. She said the way my legs are, there's no way he could have grabbed enough fat off of them to come up with 27%. He was probably grabbing muscle. Is that likely?

hottytoddychick
06-14-2010, 07:56 PM
Wow. Reading through this is depressing me.

Let's see... in the past four years... my poor body. I ballooned up to 180, starved myself back down to 150 and hung out there for a while. I'm sitting at 170 now and something clicked and I'm ready to get back into this. Probably because I'm back to the point where all that fits are pants with an elastic waistband. I can't believe I've let myself go so bad.

I'm sitting down with a pen and paper and trying to figure out my diet (and how to do it cheap) and a work out routine. I'm tempted to go back to "ol' faithful" I just have to find where I wrote that out. I'm hoping I can use this as a motivator, so we'll see.

And I still stand by- if I'm doing something wrong- fuss at me.

hottytoddychick
06-15-2010, 08:38 AM
Here's what I have for my diet so far. I figured, based on estimated body fat and lean body mass, I need 175g protein, 58g fat, and 94g carbs for almost 1600 daily cals. I got as close to it as I could. Any suggestions to fill in the last bit?


MEAL 1
3 boiled eggs 231 cal, 1.7g carb, 15.9g fat, 18.8g protein
1 C skim milk 86 cal, 11.9g c, .4g f, 8.4g p
1 scoop protein 120 cal, 3.0g c, 1.0g f, 24.0g p

MEAL 2
3 oz raw celery 12 cal, 2.2g c, .1g f, .5g p
1 T peanut butter 94 cal, 3.1g c, 8.1g f, 4.0g p
1 C skim milk 86 cal, 11.9g c, .4g f, 8.4g p

MEAL 3- preworkout
1 medium apple 72 cal, 19.1g c, .2g f, .4g p
1 T peanut butter 94 cal, 3.1g c, 8.1g f, 4.0g p

MEAL 4- postworkout
1 C skim milk 86 cal, 11.9g c, .4g f, 8.4g p
2 scoops protein 240 cal, 6.0g c, 2.0g f, 48.0g p
1 banana 105 cal, 27g c, .4g f, 1.3g p

MEAL 5-
3 oz baby carrots 30 cal, 7.0g c, .1g f, .5g p
6 oz chicken breast 177 cal, 0g c, 3.8g f, 33.2g p
1 med green pepper 24 cal, 5.5g c, 0.2g f, 1.0g p

TOTALS 1546 cal, 113.3g c, 52.9g f, 160.8g p

hottytoddychick
06-19-2010, 03:27 PM
Day One!!!

Diet is almost spot on. I added 1 T PB to "meal three". Not a biggie.

Hit the gym. Chest and tri. I did:

Bench Press- 5 reps w/ bar (45lbs), 2*5 with 50, and 2*5 with 55
Incline DB Press- 2*5 with 15 each, 3*5 with 20 each
Incline Pec Fly- 3*8 with 10 each
Skull Crushers- 1*6 just the bar- too much weight. Will have to work up to.
Cable Pulldown- 3*8 at 27.5

I had a hard time driving home- took WAY too much effort to move the wheel. I'll be feeling this tomorrow, but I am so looking forward to that.