Kara's Lifting Adventure

[Littlemermaidklb]

Thanks Stingo :-) I think I'm going to order the sample pack to see which ones I like... great thread!

[mel]

I'm glad you are tracking...that's a huge step in moving yourself towards your goals.

If those were my numbers, I would be concerned about the carbs. My suggestion would be the night before, to plan for next day so you can make sure to get the carbs lower.

This may just be me though.

mel

[Littlemermaidklb]

I know the carbs are too high... I tried to sit down today and planfor the coming week, but I don't usually do that and therefore I'm not very comfortable with it yet. My roommate is trying to do this plan with me so when she gets back from the weekend at home we'll go food shopping. Interestingly enough, I'm sure my carbs are actually WAY down from before I started this whole thing... I was eating pasta almost every night for dinner, hehe. I put veggies and chicken in it, but it's still a lot of carbs. Other than chicken and protein itself, what's something else I can add to almost anything to up my protein intake? (I don't like beans... so that's a slight problem)

[stingo]

Keep the veggies, add meat (pork and beef), fish, nuts (sparingly), eggs.

[Karen411]

Kara, your workouts look good. No advice on the protein, especially since you've already gotten great pointers. But, I did want to say that your before pics are what I want my after pics to look like. (We are the same height and I'm 9 pounds heavier than you and I'm -1 # since the challenge began.) Anyway, keep up the good work.

[Littlemermaidklb]

Thanks Karen! My weight can vary by 5lbs in either direction on a day to day basis, lol, or at least it used to. My highest was about 140 or 142 and I dont think I looked tooo much different, btu i felt heavier if it makes any sense. Anyway, thanks for the sweet comments!
I asked my bf about the protein too... (he used to be a personal trainer and is now getting his doctorate in physical therapy)... he said to look more at the grams than the actual percentages, and when I did that I found that my protein intake isn't as bad as I thought... I'm averaging about 1g/pound of BW, which I think is what I'm supposed to be shooting for. I'll post the gram amounts for last week later.


As for today's workout:
28Jan08 Workout 4A

Tried to do my version of a dynamic warm-up, lol... not sure how I did, but I'll work on finding an actual warm-up I like.
Squats:
1x12 of 50lbs
1x12 of 55lbs
Pushups:
1x12 at 45degrees
1x12 at ~40degrees

Seated Rows:
2x12 at 50lbs

Step-ups:
2x12 at BW

Jack-knives:
2x10 with BW

Notes:
-2nd set of squats was more difficult, I couldn't get all the way down to parallel, so I will stay at 50 next time.
-Push-ups felt pretty good... I used the Smith machien this time and don't know what the exact angle was but I think I'm getting a little lower to the ground, not much though.
-Rows felt good, stayed at 50lbs for both sets. Had to wait for teh 2nd set since 2 peopel decided to cut in front of me and use it, but whatever
-Step-ups I went back down to BW to check form and try to stop cheating. As someone on one of the threads so accurately put it, I am like Bambi learning to walk when it comes to these... I need to try to lessen the wobbly-ness of my knees.
-Jack-knives: I like these, they were a little rough today since my balance seemed off, but they feel good.
-Overall, I feel like my workouts are good, but I don't sweat as much as I think I should. Actually I didn't start sweating/breathing heavy till the 1st set of jack-knives. But I'm doing as high a weight as I can with good form on every exercise so I don't know why I don't feel more "spent". After my workouts I feel good, but an hour later it feels like I didn't do anything.... not sure why that is...

[brianb]

Originally Posted by Karen411

But, I did want to say that your before pics are what I want my after pics to look like

*ahem* I'm not going to say I told you so babe, but....

Seriously though I can't say it enough how proud I am of you that you're working so hard at lifting. I love you!

-Bri
------------------------------
Before pics <----- and hopefully a log when I finally get the time

[missjane]

Originally Posted by brianb

*ahem* I'm not going to say I told you so babe, but....

Seriously though I can't say it enough how proud I am of you that you're working so hard at lifting. I love you!

-Bri
------------------------------
Before pics <----- and hopefully a log when I finally get the time

AWWWWW!!! How cute is that!

[Karen411]

Originally Posted by missjane

AWWWWW!!! How cute is that!

That's what I was thinking.

Kara, you've got the sweetest boyfriend.

[missjane]

Pssst....Karen....check out his before pics...

[Karen411]

Originally Posted by missjane

Pssst....Karen....check out his before pics...

Will do. I didn't even know he had pics here. (I am having a hard time keeping up with the Women's Challenge logs and have hardly seen any others.)

[Littlemermaidklb]

Hehe, glad you girls approve of the boy! Now you see why I have to start lifting... so I can look even half-way decent standing next to that fine specimen, hehe.

Anyway, I said I'd post actual grams of fat, carbs, and protein since the percentages might be off, or something. I also realized I didn't put my shake in for last monday, so I added it now, which changes that day a bit.
Here it is:
Monday:
Total cals: 1818
Fat: 59g
Carbs: 211g
Protein: 111g

Tuesday:
Total cals:1375
Fat: 49g
Carbs: 188g
Protein: 67g

Wednesday:
Total cals:1736
Fat:47g
Carbs:215g
Protein:140g

Thursday:
Total cals:1666
Fat:54g
Carbs:220g
Protein: 84g

Friday:
Total cals:1498
Fat:39g
Carbs:179g
Protein:126g

Saturday:
Total cals:1412
Fat:51g
Carbs:137g
Protein:119g

Sunday:
Total Cals:1606
Fat:59g
Carbs:165g
Protein:121g

Today:
Total cals:1772
Fats:70g
Carbs:165g
Protein:129g

I'm getting just around 1gram of protein per pound of bodyweight, but I'm slightly short. I'm thinking of doing a double shake after workouts... my protein is only about 18g per scoop. Is this a good idea?

[stingo]

If you have the calories to spend on it, I don't see the problem in having a double shake.

[EricLikesLifting]

If you want a double shake I think it would be fine, but protein wise I think you are getting plenty. Its okay to be a little under 1g/1lb unless you are an elite strength athlete.

[Littlemermaidklb]

Today's workout was.. just OK I guess. After steadily incresing weight on pretty much everything I had to stay at pretty much the same weights as last time on a lot of the exercises.

Deadlifts:
1x12 of just the bar for warm-up
1x12 of 55
1x12 of 60 (up 5lbs from last time)

DB Shoulder press:
2x12 with 12.5lb DBs

Latt Pulldown:
2x12 of 60lbs

Lunges:
2x12 with 10lb Dbs in each hand (up from 10lbs total last time)

Ball crunches:
2x12 with 25lb plate to chest (up 15lbs from last time... they were way easy)

Notes:
-Deads feel like I'm finally doing them right. Went up 5lbs and my legs could definitely feel it... but my grip is terrible! I'm gonna try a mixed grip next time and see if it helps.
-Presses were fine. I probably should have tried a couple with 15s for the 2nd set, but I'll do that next time.
-Lat Pulldown was rough today. Last time I did the 2nd set at 65lbs and it was rough, this time I did 60lb for both sets and it was pretty rough. I guess I'm stuck at this weight for a little while.
-Lunges started to get better so I went up in weight and used 2 10lb Dbs instead of a 10lb medicine ball. They felt good... but I feel the quad of my non-working leg more than I think I should... any ideas why???
-Finally got the ball crunches to a fairly challenging weight. Actually the roughest part was holding the 25lb plate to my chest, but my abs could take it.

Nutrition-wise I've been doing a little better. I've been trying to get my calories up a bit and my protein intake isn't too bad. There's always room for improvement, but I'm workin on it

[Karen411]

Originally Posted by Littlemermaidklb

Hehe, glad you girls approve of the boy! Now you see why I have to start lifting... so I can look even half-way decent standing next to that fine specimen, hehe.

Kara, I can definitely understand this. My DH is 6'0" and 170#, so all I wanted out of my second pregnancy was not to pass him in weight. I didn't, but I was on complete bed rest for 6 months and I was very worried that I would. I can also understand a desire for personal improvement even though everyone else tells you that you're fine or perfect or whatever . I think you're doing very well at your workouts and working with your nutrition, so keep up the good work!

[GinnyLou]

Great workouts, Kara! You are doing really well.