|
2003/07/10, 12:08 AM
Hello,
I have been waiting for the staff of the site to put up a new topic for journals on the message board, but it's been a long time and I've decided to post my journal here.
I will post my workouts and food intake here each day.
Hope to recieve plenty of input!
Will start tomorrow...
|
|
|
|
2003/07/11, 12:35 AM
...Day 1...
I Did okay today, better than I have been!
Meal 1 = 2/3 cup cooked oatmeal, 1/3 banana, 4 strawberries, 1/2 cup milk.
Meal 2 = PB&J Sand with whole wheat bread, 1/3 tblspoon low fat PB, 1 tablespoon low sugar jam.
Meal 3 = 6 inch subway consisting of whole wheat bread, no cheese, no sauces.
Meal 4 = (post workout mini meal) 10 grams protein from EAS chocolate protein powder w/ 1/3 cup milk and some water.
Meal 5 = 2 ounces chicken, brocolli, cauliflower, and carrots
Meal 6 = 1 egg and 2 egg whites, sugar free Jell-O.
I also did chest/biceps today--it took an hour. I did a mile run warm up then a 15 minute HIIT session. Later in the evening I rode bike 40 minutes.
|
|
2003/07/11, 08:47 AM
good, but a few wrongs.
1. no milk. only water. nutritionally milk ios good, but for a diet its crap, cmon, 15g's of carbs for 8 ouncesof milk!!!
2.cut out all bread!!! like i said with milk, nutritionally, but not for a diet, 15g's of carbs for one slice!!
3.no peanunt butter!!! eat some celery instead.
4.no carrots, nutritionally, but not for a diet.
5.make sure what you have on the sub is carbless,. or low carb.
you gotta cut down the carbs to almost nothig, then gradually add more in each week. i know its hard, but it tok me 3 months of dieting to get my six pack. now i can eat whatever i want, ice cream, hamburgers, anything, and i;'ll never gain weight or uunreveal my abs!@!! the reason... because my metabolism is skrocketed, because of the small layer of fat surrounding my mass of muscle. suffer now, but be rewarded later!!
good luck:)
|
|
2003/07/11, 01:22 PM
Hey Chonga.. I'm not on a diet. I know I can eat milk and bread, and small amounts of peanut butter is okay i believe because of the good fats. and I need carbs to work out. I'm not really doing Atkins or anything similar as I see you must be.
Thanks for the input.
|
|
2003/07/11, 02:36 PM
============
Quoting from chonga23:
it tok me 3 months of dieting to get my six pack. now i can eat whatever i want, ice cream, hamburgers, anything, and i;'ll never gain weight or uunreveal my abs
=============
Wow that diet must be so bad, yo-yoing between eating no carbs, and then gorging on junk food. I will stick to a good balanced diet vitamins, minerals and fibre. Believe me the good days won’t last when I was 18 I had a 26 inch waist, 42 inch chest and ate more junk than you ever saw. When you body stops using the energy for growing up you will soon pile the pounds on.
|
|
2003/07/12, 06:37 AM
Meal 1 = 2/3 cup cooked oatmeal, four strawberies, 1/3 banana, 1/2 cup skim milk.
Meal 2 = (was unexpectedly on the road) one peach, one nature valley fruit and nut bar.
meal 3 = 3 oz chicken breast.
Meal 4 = 1 egg, 2 egg whites. 2 low fat whole grain waffles with 6 strawberries.
(long shift 4:30-10:30)
Meal 5 = 3 ox chicken, 1/2 cup cottage cheese, 1 egg, 3 egg whites.
I really tried to eat at work but got caught with food in the waitress station and was told not to. Tonight, I will see what they say about a liquid meal.
30 minutes on elliptal trainer this day.
weight = 101
|
|
2003/07/13, 10:55 AM
Meal 1 = the usual oatmeal, strawberry, banana, and milk breakfast.
Meal 2 = peach (was on the road)
"meal" 3 one hour later =protein shake 20 grams
meal 4 = 4 oz chicken breast
during work I couldn't eat again, absolutely just could not do it, was SOOO busy. Drank a cup of milk.
Meal 5 = 3 egg whites, one egg with fat free cheese.
I had legs day but couldn't do very much, my knees are killin me.
|
|
2003/07/13, 07:37 PM
you're right about that... I run around like a chicken with its head cut off all night long!
|
|
2003/07/13, 10:27 PM
If you where pants when you work you should try using just some cheap knee braces, to help support and cushion them.
--------------
Diet- Only take what you need...There is no fine line between want and need, there is the whole continent of South America.~Dick
|
|
2003/07/14, 12:33 AM
Thanks Richard, I was contemplating that. It would be worth a try.
Okay today I ate...
Meal 1 = same old oatmeal regime, but with mango instead of banana.
Meal 2 = 2 low fat, whole grain Eggo waffles with 2 tablespoons low sugar maple syrup.
Meal 3 = 1 cup raisin bran with 1 cup skim milk and a half of a banana, plus 1 piece of whole grain bread with 1 tablespoon low sugar jelly. this was a BAD MEAL! BAD TARA!
Meal 4 = 3 egg whites and one egg with 3/4 cup cottage cheese.
Meal 5 = 1 3 oz pollock fillet with 1 1/2 cup fiesta style veggies/black bean mix. Only bad thing was a bit of corn.
Meal 6 = 10 grams protein shake, and 3 oz chicken breast.
I did tricps and chest today and also threw in some AB work. I seem to forget about the abs. Total workout was about an hour and 15 minutes.
I then went on a 10 mile bike ride, my knees felt alright while riding but were a bit sore afterwards.
I almost tried deadlifts today but I'm too dang chicken. Even with just the bar, I feel as though I'll kill myself somehow. Unfortunately, I don't really know people well that go to my gym, and none of my friends are fitness people. Maybe some other time...
|
|
2003/07/14, 02:02 AM
Seems like you are doing a lot of cardio. Are you sure you are eating enough? It seems like so little. 4 strawberries? A cup only has 45-50 calories. I'm curious to see what some of the 'oldtimers' have to say though.
--------------
~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
|
|
2003/07/14, 03:16 AM
Dead lifts aren’t as bad as they sound. I think most people are scared of working the lower back with all the horror stories out there. However if you neglect it then you are more likely to run into long term problems because the rest of your body can cope with weights your back can’t.
My advice, give them a blast but start of with a very lightweight to get the form. Dose your gym have fixed barbells; staring at like 5 or 10 kg, then its only like lifting a bag of groceries. Or even just incorporate the motion into your warm up; I always do a set of barbell curls with the stretching bar (~2kg) just to loosen up my arms.
ED!
|
|
2003/07/14, 11:25 AM
Hey Victoria! Well keep in mind I'm only allowed about 1300 to 1400 cals a day. That adds up FAST. Those strawberries were just on my oatmeal for a bit of flavor.
Erirvine...you're right, I'm probably neglecting the lower back. I'll let you know when I get brave and go for it. I may start out with the bar only!
|
|
2003/07/15, 04:22 PM
Okay I'm already having a hard time keeping up with myself here. I don't think I'll put my whole menu for yesterday because honestly I'm having a hard time remembering. At night I had a protein shake and I made it with part of a package of fat free pudding mix. Upped the carbs a bit but made it nice and thick and chocolaty.
I rode my bike 10 miles in the evening.
Today I get my body fat percentage taken...if I don't chicken out. I really had a bad period this month so I suspect it may have gone up. Gosh I feel like I'm waiting to see a test score or something.
I'm really confused about my workout plan. I switched it from upper body/lower body to a more divided plan and I think I need to go back to upper/lower. For one thing, I always get mixed up, some excercises work lots of muscles and I can never keep everything straight. Secondly, I can't really do many back excercises so I have not done a back day yet. I have a bad lower back and I'm scared of deadlifts. I usually just throw a bit in with shoulders. I had a shoulder day up there somewhere... I know I did, where the heck did it go?? My legs day is all messed up because of my knees... chest/triceps day always seems so short because I don't know many excercises.
All in all, I don't think I'm advanced enough to do all this complex mumbo jumbo...it's just making me frustrated. I don't even know what "day" it is today. I think it's legs... ??
I gotta get this straightened out!
|
|
2003/07/15, 04:27 PM
Okay I figured it out, That first day I did Shoulders/biceps... not chest/biceps. Mutt told me to do chest/biceps and then shoulders/triceps but I just can't seem to make it work that way. So I guuuess...today would be back? I don't know if I can do the back...
|
|
2003/07/15, 06:04 PM
Seeeeeeeeee tara, this is why you keep a notebook. This is your assignment: starting tomorrow get a little 3x5 ish notebook and write down your workout for that day. Even if you don't know the name of an exercise you can name it something that you recornize. There are a lot of exercises explained here. Also, I don't know if it is in your budget, but I saw a book at Borders called The Body Sculpting Bible for Women. It has great pictures and simple, easy to understand directions for doing the moves. I got the one for men for my husband as he is very impatient when it comes to reading about something new, and he likes it. I also cut them out of my M&F Hers and take to the gym with me if it is something I have never done before. Did that yesterday for 2 new biceps exercises done with cables. I think as long as you are doing 3sets of 2-3 different exercises for each body part it doesn't matter which ones. Even though you are supposed to do the compound moves first, I sometimes don't if that equipment is being used. Hang in there girl.
--------------
~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
|
|
2003/07/15, 09:15 PM
Victoria -- GOOD IDEA... I think I'll finally have to resort to using a dang journal. Well today I figured out some back excercises to do...
wide grip pull down
up right row
wide grip chin up.. but with a cable.
one arm dumbbell row
back extensions
back hyperextensions
i attempted bent over rows, but even the bar was too heavy for me.
i also could not do what the gym called "good morning excercises"
I then ran for 20 minutes.
will be going on a 10 mile bike ride..
I lost 2 mm of fat in my thighs.
May 15th: 5 mm in triceps, 8 mm in stomach, 28 mm in thighs. total 17%
June 15th: 8 mm in triceps, 8 mm in stomach, 25 mm in thighs. total 17%.
July 15th: 8 mm in triceps, 8 mm in stomach, 23 mm in thighs. total 18%.
Now does that make any sense? I didn't think so.
Measured tummy today. 26 inches around belly button. 24 inches in skinniest part.
Thighs are 19 inches in fattest part. almost as big as my stomach!
|
|
2003/07/16, 02:00 AM
My leg is bigger than your waist :o)
I don't think body fat calculators work well at extremes. If I try a measurement based ones I get like ~17% and always tells me I am fatter than average which I know is cr#p, with calliper based tests I get ~2% and I get the generic advice to put weight on, which I also know is wrong!
You might just have to accept the fact that you body type is outside the range these tests are valid on, and just be satisfied by the fact your calliper measurements are going down.
ED!
|
|
2003/07/16, 04:15 PM
Wow, that is quite a back workout! And I recognize all of them whether they are named right or not. Did you do 3 sets of all those? If you did db rows you wouldn't have to do barbell rows in the same workout. I think you covered it pretty good. When I first started I printed a chart with each of my workouts on it and spaces for sets/reps then made enough copies for 8-12 weeks. Then I just took it to the gym with me. I knew I was going to do the same routine every week so it was easy to keep track once it was written down. As for the measurements, as long as they are going down, who cares whether it's mm or inches? You are so tiny! My thigh is the same as your waist-24"!
--------------
~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
|
|
2003/07/16, 04:52 PM
well those are mm of FAT..not just overall mm. progress is progress right? Thanks for the idea on printing the workouts. I did 4 sets of most of them.
thanks ed... i guess it's no big deal, there's just something about hearing that percentage go UP that makes me a bit discouraged. I'll try not to let it get to me though!
|
|
2003/07/16, 07:41 PM
For your stats at 5 three and 100 lbs plus your regimen of working out I do not think you are getting enough calories. You should never go under 1500 cals. It is not healthy in the long run unless you are under 5 foot or something. I know your trainer told you to eat only the cals you are eating but I would talk to a nutritionist on this one. I think you will hit a plateau big time. Your body will refuse to burn any calories and store everything in starvation mode. Plus I don't see how you have energy except for the fact that you are young. In the long run this calorie deficit will boomerang. Just my opinion.
|
|
2003/07/17, 11:41 AM
Okay I've gotten lazy about posting my foods. But today I'm keeping track, counting calories, and posting. yesterday was a rest dau. I went on a 10 mile bike ride.
man was my back hurting after back day!
|
|
2003/07/17, 12:52 PM
I have The Body Sculpting Body for Women - I like it, it has very good descriptions of how to do each exercise and the book itself is straightforward and motivational, the diet section IMO is way too restrictive but I think you find that frequently in fitness material for women, unfortunately. It also has some sample workouts, not a split but one heavier leg day, which I used for a while but frankly it got very boring - I don't understand why there are so many exercises outlined in the book but the workout program only utilizes a few of them. This book IMO is a good reference for learning the exercises, the workouts are good for a beginner to get used to following or designing their own program. I have gotten much better results, though, from the ft progressive gains program and found it a lot more interesting.
Tara, I know you're getting sick of hearing this but I'm going to stick my foot in my mouth anyway - I did an estimate on one of your days up here and it came out to around 800 cals. That was July 13th, and I know you didn't get to eat at work that night but that really concerns me. July 11th looks like maybe 1000. With all the cardio you do, and also considering your age, I think you'd feel better and see better results if you add some clean calories to your diet. I'm a small woman, too - I also only do a moderate amount of cardio, and to lose bf and gain muscle I know I'm safe at around 1500 cals a day, and even that allows for a little cheating and my fat supplement, which adds about 120 cals a day. If I'm not trying to get leaner I can go up around 1700 and maintain, and eating clean, 1700 can be a lot of food. I just noticed because you're not too much smaller than me and being very used to calculating my 1500 cals every day, it struck me that the intake you'd journaled here seemed a lot lower than that more than once. Anyway I know you didn't start this journal to get nagged about your diet - so I promise I won't mention this again, I just hate seeing anyone afraid to eat, or worse, losing muscle and/or bone mass due to calorie deficit.
Anyway, that is my last post on the subject, I swear!
|
|
2003/07/17, 12:59 PM
Hey Jessica,
I'm not afraid to eat! I was counting my calories and trying to get around 1300 each day, and then I just sort of quit counting and I didn't notice that I was under so much. I really hate counting cals but I think I should again...ick. so thanks for pointing that out to me. today i'm countin' again and I will post so you can give me a pat on the back, ok? :)
thanks
|
|
2003/07/18, 12:17 AM
Okay I didn't count cals but I kept track of what I ate today anyways..
Meal 1 = one GIANT bowl of fiber one. 1 1/2 cups cereal with 1 1/2 cups milk and a half grapefruit. i was hungry.
Meal 2 (post work out) = 1 protein shake ... 100 cals worth
Meal 3 = 1/2 PB&J with the usual low sugar jelly and low fat pb. 1/2 krab meat sand with one slice fat free cheese.
Snack...ate about a cup of grapes.
meal 4 = (this is pathetic) 1/2 bag jerky. 140 cals worth, 3 grams of fat.
meal 5 = 6 oz chicken breast. 1 cup sugar free jello, brocolli.
Meal 6 = 3 egg whites, 1 egg.
bed time snack = protein shake again.
Today I worked the shoulders and biceps. My workout is written down on a piece of paper in my car so i'll post it tomorrow.
20 minute HIIT, 4 mile bike ride.
|
|
2003/07/18, 12:44 AM
Hooray for you, tara! You got both your food and your workout written down. That's a good start. I hate to say it, but it still doesn't sound like you are eating very much. (I know you are tired of hearing that, sorry.)
--------------
~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
|
|
2003/07/18, 11:17 AM
Thanks Ravenwolf!
I know, I know... it looks like I'm not eating much, but you've really gotta take into consideration my weight and height and my teeny light little frame. Yesterday added up to about 1300-1400 cals which is what is recommended by FT, and most of ya'll say that it OVERestimates.
All i know is that it is WORKING, and that's what counts, right? I'm slowly gaining weight in muscle and losing MM in fat. I feel great, too.
okay, here is yesterday's excercises i promised to post.
shoulder press
rowing machine
barbell curls (could only do 2 sets of 8 with the lowest weight!)
Front dumbell raises
seated lateral raises
shrugs
dumbell curls
a different kind of dumbell curl (the one where you move your arm sort of up across your chest) i don't know.
|
|
2003/07/18, 11:46 AM
Okay, that looks better Tara! LOL *patting on the back*
I do understand, I'm small too. I think the ft extimates are pretty accurate for small people - I think they overestimate more for larger people. I think most fitness plans for women tend to underestimate the calorie needs of an active woman. The Body Sculpting Bible for Women recommends women start at 1200 cals a day and adjust from there. I'm barely over 5' and at 1200 cals a day I am *ravenous*. Grouchy, hollering at everyone in my family, planning my next meal as soon as I finish the first one. It sucked!
|
|
2003/07/18, 01:08 PM
Uh-oh, you're in trouble now RW. Tara, I think that last curl is called a supinating curl. You start with it in a hammer curl position but turn it so that it is parallel with your chest at the end? Those are a good change, supposed to work the lower part of the bicep closer to the elbow I think. You are getting it girl, good job.
--------------
~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
|
|
2003/07/18, 03:05 PM
ROFL Ravenwolf, I do admit I have my moments... ;) Give me low blood sugar on top of PMS and you'll see me turn into the Munchkin Incredible Hulk, let me tell you, it is scary!
|
|
2003/07/19, 04:22 PM
Yesterday was a rest day for me. No cardio, no nothing. I ate clean and good but did not journal it. *don't give me that look, Victoria!* I even managed to choke down a fruit and nut bar during my shift.
Today I've been eating just fine and dandy. I had oatmeal and a banana for brekky, a nectarine as a snack, and a PB&J (the usual low sugar..low fat..bla bla) for my 2nd meal. I'm going to have eggs here pretty soon for numero three.
It was legs day, but my knees did NOT appreciate it. I tried a very, VERY light set of squats, but no-go. So I used the multi hip machine for a few excercises, did some leg curls, did the leg press, calf raises, and then some home excercises such as umm "butt lifts"... I like to call them, and "leg lifts"??
I have no idea.
Anyways, that's my day so far!
|
|
2003/07/21, 10:59 AM
<------who me? The important thing is that you are sticking to it Tara. I totally blew it off over the weekend. Didn't eat enough, didn't go to the gym.
--------------
~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
|
|
2003/07/21, 11:24 AM
I couldn't go to the gym this weekend. I know there are those of you out there who might say "yes you could have!!" But literally, I was working during the open gym hours and was getting about 3 hours max of sleep. I don't go out partying or nuttin' like that... just worked my butt off. I ate well at work. Nature Valley fruit and Nut bars are like the best thing I've ever tasted.
Well it's monday, back to the routine. I was going to bail out on the gym for my b-day but hell, why not just go and feel good afterward? Chest and triceps today...my LEAST favorite. Oh well, I'll try and write down my excercises too.
|
|
2003/07/21, 11:42 AM
Happy Birthday to you, Happy Birthday to you, Happy Birthday dear Tara, Happy Birthday to yoouuu!!!!!!!ENJOY
|
|
2003/07/21, 12:24 PM
Happy Birthday. I've just worked out my schedule for the next couple of weeks and mine falls on a rest day, so no feeling guilty for me. :o)
You could try making a plan in advance even if just for your least favourite days. I feel so much better after doing exercises that I hate when know I made myself stick to what is good for me, it might work for you.
Oh and happy birthday again!
|
|
2003/07/21, 12:32 PM
Just a small birthday tip. When you have your 21st, try to work out early the day of your b-day, cuz chances are you will not feel like moving let alone working out the day after. Happy Birthday!
--------------
OSU Law Rugby....specializing in personal injury and pain & suffering.
|
|
2003/07/21, 01:44 PM
Happy Birthday Tara! Is it actually today? Would that make you a fellow Cancer?
--------------
~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
|
|
2003/07/21, 02:54 PM
aaah jeez, thanks everyone. Yes it's today, yes I'm a fellow cancer :)
I had a great workout, it actually hurts to type. I had a guy there show me some new triceps excercises and damn they were hard. I'll have to look the names up so I can post them. I forgot to mention that Saturday I did legs, but I also did abs. And yesterday (SUnday) I did a 10 mile bike ride. I tried to stairmaster today, I don't know why but I'm really akward on that thing. But I did 30 mins. I'll get better.
by the way mzakal, I'm not 21 quite yet, just turning 20. But even when I do, I don't drink anyways :)
|
|
2003/07/22, 11:09 AM
Happy birthday, Tara!
|
|
2003/07/22, 11:23 AM
ty jessica!
Okay, as always, I'm one day behind. Here is yesterday's workout:
triceps cable pulldown w/ rope
lying triceps dumbell extension
triceps press
chest press
peck deck
incline dumbell flyes
lying dumbell flyes
These were all in sets of 15, 15, 12, and 10.
Well I didn't eat TOO bad on my bday. well, okay, yes I did. I did well all day eating...oatmeal, chicken breasts, tuna, protein shake... then my bday dinner came and my mom made 5 lbs of shrimp and I think I ate a good half of the platter. They were grilled at least...oh yeah, and I had a corn on the cob but skipped the butter.
coulda been worse, right? right.
|
|
2003/07/23, 02:01 PM
Shrimp has a lot of protein, so that wasn't a bad choice at all. Great workout and once again I recognize all of them.
--------------
~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
|
|
2003/07/23, 03:30 PM
Okay yesterday I did cardio, 45 minutes of rollerblading. and I'm not talking a stroll down the park, I was really sweating! I went with my dad, he was on his bike, so it was really hard to keep up with the bike.
Today was back day. I did deadlifts, well...a few. woohoo!
wide grip pull down (the one where the bar goes behind the neck)
close grip lats
up right row
wide grip chin up.. but with a cable.
one arm dumbbell row
back extensions
back hyperextensions
seated machine pullovers
i'm contemplating starting yoga, too...
my eats today consist of
breakfast....2/3 cup oatmeal, 1/2 cup skim milk, one banana
mid morning meal = low fat/low sugat PB&J (I eat too many of those, don't I?)
Post workout carb solutions protein shake
lunch = 1/2 cup kidney beans, 1/2 cup cottage cheese, 1 piece of dry wheat toast
that's all I've eaten so far
I may post a "full bod" pic of me sometime soon, although I'm really self concious. I just want people to be able to see for themselves that I'm eating enough and not too skinny or anything like that.
|
|
2003/07/23, 03:37 PM
LOL hey one question how many sets per exercise do you do?
--------------
Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
|
|
2003/07/24, 12:24 AM
Hey Mutt, I always do four sets of 15, 15, 12, 12
|
|
2003/07/24, 01:46 PM
Tara here is my concern for back if you did each of those exercises you did 32 sets....WAY TO MANY!!!! At most you should be doing 10-15 so you doubled what you should be doing. Sometimes less is more you know. I have been following your knees and the pain you are having. I would say that if you do that many sets for legs you are just plain overtraining. In fact I am surprised you can even walk seeing as you are now working tables as well. I suggest a week off (two would be best) and then cut the workouts to 12 sets with slightly heavier weights (after a week or so back add more weight). I bet if you did absoulty nothing, no weights no cardio, just normal every day activites. I am serious about this 4 sets of 15, 15, 12, 12, for 8 different exercise is a disater waiting to happen. Worst case is tht you will almost surely cause an injury and after reading about this you are definitly not eating enough food for the weight training let alone the cardio and the job you have. I hope you read this and take it to heart.....hope this helps, let me know if you have any questions......
--------------
Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
|
|
2003/07/24, 02:10 PM
When I first started I thought more was better too. Especially when I wasn't seeing results. It was scary to hear that the reason I was 'stuck' was because I was exercising too much and not eating enough. Since nothing was happening I figured I had nothing to lose by doing what I was told by people here at ft. So I started eating more and lifting heavier weights with lower reps, and not more that 3 per muscle group. After 2 months I saw the results I'd been waiting over a year for. What mutt says makes sense to me. You might try it that way for say 6 weeks and see what happens. We are all rootin' for ya, tara. No criticism here, just concern and support.
--------------
~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
|
|
2003/07/25, 10:12 AM
Okay Mutt, thanks. I've actually been taking about 2-3 weeks off from squats and lunges for my knees, and will probably not do them for a bit longer. Not too long ago, I posted a thread "enough muscle" or something like that, explaining that I've gained all the muscle I want. I really don't want too much, I'm already beginning to look a bit more "butch" than I'd like. Anyways, I was told to do lighter weights with more reps.
As far as good goes, I really do believe I'm eating enough. Keep in mind I'm only 100 lbs eating about 1400 cals a day. Someone 200 lbs would eat about 3000. Doesn't that seem right? I don't know, I'm seeing results though soo...
Well thank you very much for the suggestion. I'm not sure I'm ready to take a week off since I just did about 2 months ago, and in early september I will NEED to take 1 week off. I may as well wait.
|
|
2003/07/27, 02:45 AM
Okay I'm behind as usual. Yesterday I did shoulders and biceps. Three sets of 12 this time witha bit more weight.
front dumbell raises
side lat raises shrugs
shoulder press
barbell curls
machine assisted preacher curls
dumbell curls across chest
behind the neck cables
seated dumbell presses
Rowing machine
The day BEFORE yesterday was a very, very short bike ride. Weather ruined my plans.
Then today I did 15 minutes HIIT as well as 20 minutes on the evil stairmaster
|
|
2003/07/27, 02:46 AM
I forgot, I did abs along with my shoulders/bis too!
|
|
2003/07/27, 04:56 PM
ball hamstring kickback
I did legs/butt today. I'm beginning to hate these days because I can't do any excercises where I actually feel a burn. My legs are turning to pudding again.
ball outter thigh raises
ball reverse hyperextensions
multi hip machine (3 excercises, although I don't know what they are called)
very light squats
leg curl
calf raises
leg extensions
my eats:
10 am: 2/3 cup cooked oatmeal, 1 banana, 1/2 cup milk.
1 pm: 4 oz chicken breast, 1 cup sugar free jello
4 pm: 3 eggwhites, one egg(can i eat toast with these, or would it be mixing fats and carbs and be bad?)
7 pm: (during work) Best I can do is a bag of powerbar "bites" at 200 cals.
10 pm: 4 oz chicken breast
before bed (11 or 12): protein shake
|
