Well here I am, excited about my first real journey into weight lifting. It's been quite a journey that brought me here, and I thought I would take the opportunity of this first blog to give an outline of myself, my current stats, and goals for the future.
I was a healthy kid, never really 'fat', never sick. Lead a very active life and had an overall healthy childhood. A little southern girl that was raised in a loving and sheltered existence.
I never realized just how sheltered it truly was until 'real' life smacked me in the face in my early 20's. Through a 'series of unfortunate events' I found myself in a totally different world than the one I grew up in. I started gaining weight . . slowly, but I felt it happening. For the first time, I wasn't comfortable in my own skin.
During one such time, I hit 170 lbs (my highest weight ever) and at the same time got into a very unhealthy relationship. I obsessed, and then began the 'yo-yo' diets. Grapefruit diet, Dolly Parton diet, Adkins diet, Cabbage soup diet, etc . . .
With the inevitable demise of these diets, came more pressure for me to lose weight, and more desperation to get results at any cost. That's when it became easier just not to eat. I suffered with anorexia/bulimia for about two years, and coupled that with various prescription medications (mostly phen-pen). Doing that I lost 45 lbs (to reach 125). I also lost 70% of the hair on my head and PASSED my stomach lining. (Due to the trauma of nervousness etc, my stomach lining shed like a snake skin as a desperate attempt to repair itself) *For reference that hurts like a sonofa . .
At the end of the day, I looked like a 'deflated fat person'. I had no muscle tone, crappy skin, and of course basically bald. A real beauty queen LOL
Fast forward a few years. Mentally, spiritually, physically, and emotionally I am vastly better. I am no longer in the bad relationship, my 'head' is on much straighter, and I consider myself a successful personality.
BUT I want to be in great shape!!!!!! This isn't just about losing weight (though I do need to), I am not making it about a number on a scale, or trying to make my body into someone else that I have seen. I simply want to be the best, healthiest ME that I can be
Goals:
I have always joked that because of my curvy figure "I've got the curves figured out, I just need to work on the angles". I want to tone my whole body.
At the moment my body has a 'soft' look, the layer of fat that lays over the whole skeleton which makes it LOOK like I could probably run into walls and not do to much damage (which is decieving b/c it hurts everytime I run into a wall)
My body type would probably be considered 'pear' (read big boobs and one of those butts that look like two cats fighting in a paper bag when you walk down the street)
I just want the simple things: clothes to hang on my body as they were designed to do, to not be ridiculously out of breath walking up a couple flights of stairs, for people to be pleasently surprised when they see me again (after not having seen me for a while)
I want to be in shape, and do it for all the right reasons.
Tomorrow is Sunday and I am going to log my food that day, and start my workouts Monday morning. To those of you that actually take the time to read my rambling, thank you. I have found such inspiration in this forum and I am looking forward to taking part in it, and perhaps providing inspiration to someone along the way.
Keep a lookout for me, I AM GOING TO BE A SUCCESS STORY!!!
Today's food plan was simple. Eat Clean, and eat the proper amount of calories. It was non-active so the target calories was 1700. Let's break that down . . .
B:
2-100 cal turkey sandwiches (this is just turkey on a piece of bread, folded)
8 oz. of 2% milk
S:
1/4 c. raw almonds
3/4 c. watermelon (the BEST watermelon I have had in forever)
L:
1/2 of a footlong grilled chicken sub from subway
S:
3 roma tomatoes, just sliced and salted
D:
the other half of subway sub (I know, crazy wild)
S:
huge bowl of cucumber/tomato salad (this was made with mayo, so the calories is actually 150)
100-cal bag of popcorn with texas pete sprinkled in
That brings calories to 1695, so right at target. I think protein is about 100ish, so I need to nudge that up just a bit, but okay with it for the time being.
Notes:
~ I was freakin' starving today! I am rarely this hungry, but it must be hormonal b/c I was craving coke cola and I never even like the stuff unless I am pms-ing. I don't even like it in regular life.
~ Great discovery alert! because I was craving a soda so bad, I made up a diet sprite. It was carbonated water, a lemon, a lime, and two packs of splenda. I am sure this is old news around here, but to me it was a rated as one of my top five ideas ever. (the top three are actually still classified and frowned upon in 6 states)
~ Tonight I am spending an hour or so watching the videos of exercises to give me a fair shot of having something akin to decent form tomorrow.
Last edited by Katydid77 : 07-19-2009 at 09:50 PM.
~ I am using the mini-gym in my apartment complex, and there was no one there today. That was so nice! I could look all goofy trying to get everything down and not suffer with the uncomfort of someone watching
~ I feel like jello at the moment. My body is quivering LOL. The GREAT thing is that I don't actually feel like I have strained something, just that I am all quivery and going to be sore. I have to walk down a hill to get back to my apartment (and up pretty steep flight of stairs) and several times my legs almost buckled.
~I did 'okay' with form on these, as far as basic understanding goes, but core strength limited my form in most of them. Fortunately, I have actually done the 'prone jackknife' before as part of a class I took, so I had the mechanics of that down, if not the strength to pull it off smoothly.
~ Oddly, it was the cable rows that my form was the worst on. It felt clunky and each one too different to be good form. Also, I think the bar itself must weigh about 10 lbs. That sucker is heavy. So, I don't really know how to figure the actual weight I am doing on that. Any input? I might have to post that question in the forums . . .
Every company has a different way of measuring the plates for the cable row machine. I use Cybex machines and the plates are numbered (1, 2, 3, 4, etc). I assumed that 1 meant 10 lbs and 2 meant 3 pounds, etc. But, I called Cybex and found that each plate was 12.5 lbs. However, because you are using a weighted pulley system, you can't even say how much actual weight you are pulling even if you do know the value in lbs of the plates themselves. Just keep trying to improve.
Go into The New Rules of Lifting for Women Forum, and read all the stickies at the top of the page. They have videos and instructions that can help you out. It may be better to post questions in that forum after you read and search this site to see if your question has already been answered.
Every company has a different way of measuring the plates for the cable row machine. I use Cybex machines and the plates are numbered (1, 2, 3, 4, etc). I assumed that 1 meant 10 lbs and 2 meant 3 pounds, etc. But, I called Cybex and found that each plate was 12.5 lbs. However, because you are using a weighted pulley system, you can't even say how much actual weight you are pulling even if you do know the value in lbs of the plates themselves. Just keep trying to improve.
Thank you. Yes, the plates are marked, and that is why I have listed that I did 20, and 30 lbs. It is the cable 'bar' itself that I am talking about.
The bar is simply really heavy and I would guess at 10 lbs, b/c it is def more than 5.
I know it's one of those things that ultimately doesn't matter because at the end of the day its all about simply improving, and the bar is a constant, even if I don't know the actual number.
I will do the thread search and read all the information. I do know it is very annoying with 'noobs' keep asking basic questions. It's all a learning curve . . .
If you are using a straight bar on the cable machine that looks like this, it can range from 7 to 10 pounds. But I only count the pounds or kg's that are on the weight stack.
okay, yesterday I was starving, and didn't have as many calories . .. today I had more calories and wasn't hungry at all . .
B:
8 oz 2 % milk
ensure
After workout:
protein shake with 2 % milk and 2 tbs of PB2
(this is 300 calories and 40 g. protein)
L:
1/2 grilled chick subway sub
S:
1/4 cup raw almonds
3/4 cup watermelon (still awesome!)
D:
the other half of the grilled chicken sub
(I know, I know, I am starting to feel like Jared . . .)
S:
FF hot dog
2 pieces of 40 cal wheat bread
2 pieces of FF american cheese
diced raw onions
(I cut the hot dog in half and made two folded sandwiches)
Calories came up to 1895 and conservatively 139 grams of protein
I made a real attempt to space the food out, but of course getting it all in was a real challenge
~I am working as a waitress at the moment (b/c I lost my 'real' job due to this dumb economy) and I will tell you, after that workout today, carrying those heavy dishes back and forth tonight was a struggle. There was a couple of times that I actually thought my arms were going to give out before I got to the table.
Thank God for an active job though, because I wouldn't want to workout like that and then go have to sit behind a desk
If you are using a straight bar on the cable machine that looks like this, it can range from 7 to 10 pounds. But I only count the pounds or kg's that are on the weight stack.
Yeah, the one at my gym is the longer one (maybe 4 feet, and it has the curved handles at the end).
Like everyone has said though, I am just going to always figure the weight of the plates, since the bar is an unknown. It's not like I am in a competition where I need to have the weight of everything.
First official bump . .
I have a cracked/brusied sternum from a four wheeler accident about 15 years ago. The doctor (at the time) said your breast bone doesn't really heal and that it would always cause me pain when I forced the mini-fracture to move on itself.
For that reason, chest exercises really hurt me. It's always like the butterfly machine, push-ups, etc. This morning I am sooo hurting from those pushups yesterday. It's a funny hurt, where I feel like I have a deep bruise and it's just a constant dull pain, not sharp or take my breath or anything.
In the past, the pain has not went away (when I continued to workout) and the doctor said it never would BUT I am going to try and hopefully work with it. According to them, it won't make it worse, just will hurt. Who knows, it could build up the supporting muscles around it?
Oh well, it is frustrating . . . but I did expect it.
I liked the title of your log so decided to stop on in Welcome and good luck! Great start so far!
thank you I am learning so much from pursuing the logs, I was reading yours earlier today as a matter of fact. Y'all are all beasts and I am going to grow up to be just like you!
Missjane ~ yeah, true dat be on the weights, lol. I shouldn't allow myself to get caught up in numbers anyway. Just lift heavy things. And repeat. I've been taking notes!!
Exercise:
45 min of walking @ 3.2 to 3.5 MPH
I was naturally very sore today, and the walk was as much to work the muscles and get some of the stiffness out. I walked around my apartment complex, which is all hills, so it was actually a good workout. I broke a sweat early, and kept it up.
Notes:
~ I MUST get a good sports bra. I wear 34DD bras and the sports bras from OTC just aren't cutting it. I swear sometimes my boobs start going in one direction, and it seems like I have no choice but to follow them. UGH
~ I forgot that there is a bamboo forest right by the apartment complex! (that is rare in middle Tennessee) I was all excited about this and it started me thinking about all the things that the people on here could make for workouts with all that neato bamboo . . . then I found a box of ice-cream flavored personal lubricant on the edge of all the bamboo and it wasn't as fun to play the "allthethingsyoucandowithbamboo ' game anymore, so i quit
~Since I wasn't exactly running, I used the forced slower pace to focus on correct posture, keeping my abs 'tight and pulled in', and good breathing.
Pondering:
Do I have to take in the higher calories on days when I do easy exercise like the light cardio today? Gosh I hope not, that would suck
Diet:
I won't bore y'all with the details b/c it looks really similar to my last two days but I kept the calories to 1650 and enough protein.
*I did liven it up a bit with a skinny cow fudge bar, a cup of hot tea (with splenda), and beans and rice for dinner (A FAVORITE). I actually ate 550 calories in beans and rice. LOL
Haha LOVE the bit about the bamboo... too funny
And no, you don't have to eat extra for light cardio days like what you did above.
Thanks, that makes me feel better.
Okay 1st Workout B of Stage 1
exercise:
Deadlifts
15x55
15x55
(this was my first time doing deadlifts, EVER! )
Alternating sets
B1 Dumbbell press
15x10
15x10
B2 Wide-grip lat pulldown
15x40
15x50
(This is always my favorite exercise! SOO happy it's here, weights were too low though)
C1 Lunges
15xbw
7xbw
(I seriously fizzeled here)
C2 Swiss-ball crunch
1x8
1x8
Notes:
~ One dumb thing I did was to only have 16 oz of milk for breakfast and then worked out 3 hours later on an empty stomach. Stupid
~I have never done deadlifts before, and I really had no idea what weight to start with. I just put 5lb plates on each end of the 45lb bar, and figured you can't start much lower than that. lol. It still REALLY kicked my butte. Also, I think my form was 'okay' on bringing it up, but I hadn't paid attention on how to set it back down. I tried to bend with the knees to set it back down, I guess it's okay???
~ The lat pulldown was by far the easiest, but it's always been my favorite gym exercise so I have done it a lot. The weight today was too light though. I was so shaky and trying not to overdo.
~The lunges got me. By the time I got to them I was toast and my whole body was vibrating. In fact, as I sit here and type my 'core' is still vibrating, I can literally feel the tremors
~Oddly though, the crunches were not nearly as bad as the lunges. I could have actually done another set. I think my legs are just so give out right now
Post workout shake recipe:
ice cubes
1/2 cup cottage cheese
scoop choc protein powder
diet dr. pepper.
Well blended in the ol' Vitamix. This is my favorite shake.
Dropping in to say hi, and welcome! Looks like you're off to a good start.
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Oh you are definitely able to start lower than 55... I did my first deadlifts with a 30lb preset bar! But now I'm able to DL my bw (even if it is only for one rep! it counts!) Great job
Hi! I like to see people who are starting NROLFW; I just started stage 2 yesterday.
Deadlifts get easier, and there are tons of great videos on here, and tips in the FAQs for them. I started with the empty 45 lb. bar, and worked up to I think 100 lbs. or maybe it was 95 by the end of stage 1. I was very proud of myself.
Re: the bra thing; I am large, too, and someone on here suggested I get a professional bra fitting for both regular and sports bras. I did it, and it was the best thing ever! I now own one really fantastic sports bra, and will go back and get another. No more of that jiggling . Try it, it's worth it.
I was curious to see your recipe for post-workout protein shake. I love diet Dr. P, and have NEVER thought of combining it with the stuff you did, but maybe I'll give it a try some day when I get brave! (Can it really be good with chocolate? ) And btw, I have a Vitamix too, and just LOVE it!
Dropping in to say hi, and welcome! Looks like you're off to a good start.
Thank you, although I have to admit, my clothing isn't optional YET! LOL
Quote:
Originally Posted by Littlemermaidklb
Oh you are definitely able to start lower than 55... I did my first deadlifts with a 30lb preset bar! But now I'm able to DL my bw (even if it is only for one rep! it counts!) Great job
Oh, well I don't feel so bad then. It kinda felt a little wimpy today to have those two teeny plates on my bar. I will say that my loins are tight tonight. Its a healthy 'tight' but still can feel it in every move I make.
Quote:
Originally Posted by LancelotsLover
Re: the bra thing; I am large, too, and someone on here suggested I get a professional bra fitting for both regular and sports bras. I did it, and it was the best thing ever! I now own one really fantastic sports bra, and will go back and get another. No more of that jiggling . Try it, it's worth it.
I was curious to see your recipe for post-workout protein shake. I love diet Dr. P, and have NEVER thought of combining it with the stuff you did, but maybe I'll give it a try some day when I get brave! (Can it really be good with chocolate? ) And btw, I have a Vitamix too, and just LOVE it!
Yeah, a good quality sports bra is on my wish list. Just with losing my good job and waitressing now instead, I just can't justify going out and spending that type of money. It will happen though!
The shake is really good IMO, I got the recipe from my best friend who is a workout fiend. The cottage cheese in it makes it taste like a milkshake really, the dr. pepper adds the sweetness and some carbonation. I love it
I made tomato soup in mine, once. My son loved it. . ..I loved that I could tell people I cooked soup in a "blender" and it came out boiling hot, haha.
My body type would probably be considered 'pear' (read big boobs and one of those butts that look like two cats fighting in a paper bag when you walk down the street)
Teehee, I know just what you mean Welcome to the boards and good luck with your plans!
Thank you, although I have to admit, my clothing isn't optional YET! LOL
Mine isn't yet, either, but I'm working at it.
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
I'm a 36D and top heavy. My hips are smaller than my chest, and my Enell keeps the twins in check and is comfortable, too. They tell you how to fit on their website.
I'm a 36D and top heavy. My hips are smaller than my chest, and my Enell keeps the twins in check and is comfortable, too. They tell you how to fit on their website.
Thanks, something like that is what I need. I like the front snaps too.
Today I did total rest from the gym. I wanted some real time for my muscles to recoup, although it was hard staying away. I know I am obsessing, but at the beginning you just want to get out and DO IT!
I will admit I am freaking a bit over the amount of calories I'm supposed to be consuming. I mean 1700 on 'off days'? and 1950 on lift days? That is just scary to me. It seems like I am going to gain weight and wind up even fatter.
UGH! I know it's a mental battle and I am committed to stinking with the calorie portion for two weeks and evaluating from that point. I am hitting target every day, and eating 130+ protein.
So far for today I'm around 1100 calories and I've already had basically three meals and a snack. lol I am just so programmed with the 1200 calorie thing. BUT I am here because that didn't work, right?
OH YEAH!
I want to post my starting measurements. I have been meaning to do this, but it is one of those things that I knew was going to upset me, so I have been dreading it. Oh well, here goes:
I'm a former undereater (well, I'm currently back in a deficit now, but it's planned and I now realize the importance of eating at/above maintenance every once in a while to keep my body happy and the metabolism stoked). I was also surprised at the maintenance number a lot of calculators (including Leigh Peele's) gave me, but I finally gave it a decent shot earlier this year and felt so much better.
I had a tendency to bruise easily (meaning I'd wake up with bruises on my legs, I guess from poking myself with my toes while I slept), and the bruises lingered. At my proper caloric intake, that stopped. My hair also grew in thicker and darker--I'd started getting lightened tips. Nails were less brittle as well. Skin wasn't so dry.
I had a minimal gain while increasing calories--3 lbs on the generous side, and at least 2lbs of that was just extra glycogen/food weight, because it dropped off within the first week of returning to a deficit.
So yeah, have faith! Particularly if you do NROL4W, your body will need the calories.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
I'm a former undereater (well, I'm currently back in a deficit now, but it's planned and I now realize the importance of eating at/above maintenance every once in a while to keep my body happy and the metabolism stoked). I was also surprised at the maintenance number a lot of calculators (including Leigh Peele's) gave me, but I finally gave it a decent shot earlier this year and felt so much better.
I had a tendency to bruise easily (meaning I'd wake up with bruises on my legs, I guess from poking myself with my toes while I slept), and the bruises lingered. At my proper caloric intake, that stopped. My hair also grew in thicker and darker--I'd started getting lightened tips. Nails were less brittle as well. Skin wasn't so dry.
I had a minimal gain while increasing calories--3 lbs on the generous side, and at least 2lbs of that was just extra glycogen/food weight, because it dropped off within the first week of returning to a deficit.
So yeah, have faith! Particularly if you do NROL4W, your body will need the calories.
Thank you for the encouragement. I am trying to keep the faith.
Well I today was a run around day. I had two different interviews and then had to do some stuff for the family and then go to work.
It was stressful! I am doing my third workout for the week tomorrow, so I could take today off anyway.
I give myself a c+ for eating today, I wound up eating within calorie range (about 1800) but the quality of the food was not the best.
It was my first trial with the 'emotional' eating that I always have the biggest challenge with. So, I did keep things in scope, and didn't go crazy.
I don't like doing job interviews!!! It makes me nervous!!!
I was really drawn in by your first post. I'm so glad you are getting on track with your body image issues. That's some crazy stuff about your stomach lining! Is there lasting damage from that?
I'm new here too, but it sounds like you are off to a great start! I look forward to seeing your progress.
Katydid, I tried your Dr Pepper shake tonight, and it was. . . .different. Good, mostly chocolatey, very foamy. I wasn't sure how much soda to put in it, so I just poured some in, maybe 2/3 of a can. And not enough ice to make it like a frozen smoothie, it was definitely liquidy. Is that how you make it?
Katydid, I tried your Dr Pepper shake tonight, and it was. . . .different. Good, mostly chocolatey, very foamy. I wasn't sure how much soda to put in it, so I just poured some in, maybe 2/3 of a can. And not enough ice to make it like a frozen smoothie, it was definitely liquidy. Is that how you make it?
Yes, pretty much. I only put in about 3-4 ice cubes and I blend it enough to where you don't see any of the little white cottage cheese specs left. I also let the dr. pepper 'set' for just a minute before starting to blend.
OH! The lastest shake I am going to try tomorrow is:
coffee (cooled off)
choc protein powder
ice cubes
it is a choc/coffee protein shake I am going to add the PB2 to it as well. Seems like you could add the cottage cheese (or 2% milk) to it as well to make it more creamy.
I only have the chocolate protein powder right now (and it will be a few weeks before I can get more) so I am a tad limited to what I can try. It has to be in that flavor profile.
The Evolution of a Lady Weight Lifter
It's a funny hurt, where I feel like I have a deep bruise and it's just a constant dull pain, not sharp or take my breath or anything.
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