Hi everyone! This is my very first journal and actually my very first venture into a forum. I have lurked here for a few months and have learned so much. I tried to think of a catchy title for this journal but this is the best I could come up with. I am painfully shy and my husband always teases me that I would live in a cave if I could so that I wouldn’t have to leave home and talk to anyone. I am stepping out of my comfort zone big time and joining the women’s challenge. I have been working with a trainer 2 days/wk for the last 7 months but today was our last session so I am on my own. I need as much help and inspiration as I can get and I feel like I am in the right place.
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I am a 41 years old, married mom of 3 boys (9, 11 & 13). I lost 15 lbs on my own at the end of 2007 by dieting and SS cardio but I ended up skinnyfat. I started with weights and a trainer in January and I want to continue to add muscle and strength. I workout at home (I’m too shy to join a gym).
Workouts:
My trainer set me up with a program to do for the next 5 month or so. He mixes things up every 3 weeks. Weights are 3 days/week. Here is my plan in a nutshell:
3x25 with 2 days cardio
bodyweight 3 days with 2 days cardio
2x10 with 3 days cardio
circuit 3 days with 2 days cardio
4x15 with 1 day cardio
kettlebells 3 days with 2 days cardio
Nutrition:
I follow the Body for Life plan. 6 small meals/day consisting of a carb and a protein portion. Lots of veggies.
I need to figure out my calorie and macro needs and start tracking again in Fitday. I plan to eat at maintenance for 2 weeks and then adjust from there.
Goals:
Boy, this is the hardest. I wanted to come up with realistic, concrete, measurable goals but I feel pretty clueless. Here’s a few to start but I hope to build upon these.
Workouts: Just Do It. Be consistent. Push myself. I feel like as long as I have a plan written down, I will follow it.
Weights: Increase each week, even if it’s only a tiny amount. Unfortunately, my trainer never wrote anything down over the last 7 months (and neither did I) so I have no idea how I’ve progressed. We’ve spent the last 4 weeks determining a starting weight for each of the exercises I’ll be doing. I’d like to add 30 lbs to my squat for 2 sets of 10 reps and 15 lbs to my bench press for 2x10.
Nutrition: Track my food using Fitday.
Measurements: Even though I don’t plan on eating at a deficit initially, I do hope to lose some inches by Dec 1st. This is where I have no idea what is realistic. I’ve got to shoot for something though so…..
Thighs -1/2in
Hips – 1in
Saddlebags – 1 in
Lower abd – 1 in
Arms +1/2 in
Other: I’d like to be able to do 10 chin ups unassisted and 5 pull ups unassisted.
Weight by Dec 1st - 110lbs (I really didn’t think that I needed to lose any weight but after seeing my starting photos I am re-thinking that. I am shocked at how heavy my bottom half is compared to my top half)
Stats & Pics
ffice:smarttags" />July 24, 2008
Height 5’3 ½”
Weight 116lbs
Arms 9”
Bust 32”
Chest 29”
Waist (smallest) 25”
Lower abd 28 ½”
Hips 35”
Saddlebags 34 ½”
Thighs 20 ½”
Calves 12”
Bodyfat ??? (no way to measure)
Welcome to the forum. You can definitely get a good workout at home, with dumbbells, kettlebells, barbells, and with some imagination, bodyweight, sandbags, and other makeshift resistance. What is your overall goal? Hypertrophy?
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Thanks for the quick welcome Tom! Yes, my main goal is hypertrophy. I can't believe how hard it is to actually build muscle though! Those girls that say they are afraid to "bulk up" make me crazy. I WISH!!!!
You look pretty darn lean and muscular to me! Great starting photos! Looking forward to seeing your progress!
Thanks so much for the kind words. I am so nervous about putting it all out there but I know the accoutability will make a differnce and everyone here seems so helpful.
Girlfriend you are tight... I'd love to have your abs
Have fun on your vacation!
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
I'm so glad to be home from vacation! I browsed though the Challenge stats and pics.......I'm so excited to be a part of this group!
Here's my workouts so far this week.
Sun
treadmill at hotel
5min warmup
20min intervals 4.3 one min/7.0 one min
5 min 12% incline at 4.0
10 min walk 4.5
total 40 min
tried crunches on an incline board - boy were they tough!
Mon
still at hotel treadmill
5 min warmup
20 min intervals 4.0 one min/8.0 30 seconds
total 25 min
Tues
my first workout without my trainer . I miss him.
Warmup- 6 minutes on treadmill
25 bodyweight squats
3 sets of 25 reps
DB squats
20 lb, 20, 20
Jumping squats
bw
DB bent over rows
15 lb, 15, 15
Bench press
50 lb, 45, 45
DB shoulder press
5 lb, 5, 5
Triceps overhead ext
20 lb, 15, 15
DB reverse lunges
15 lb, 15, 15
Total time: 1 hr 5 min
Thoughts: 25 reps is just TOO many for any exercise. I hate doing that many. I complained when my trainer was here but he just listened to me whine then kept me going . I can't believe I could only do 5 lb dumbbells for shoulder presses but my shoulders were burning so bad, I could hardly get them up.
Next: I need a watch or a clock in my workout room to time things.
I've decided to do the 100 pushup program so I'll start that tomorrow.
I need to finish putting in my meals in Fitday. I don't think I ate enough today. It's been a hectic day.
I shoot for 6 meals everyday but just didn't make it today. I'm up 4 lbs from vacation and I think my subconscious is trying to "diet" but I definitely didn't eat enough.
Meal 1
coffee with 1/4c cream
4 egg whites
53g Go Lean Crunch
1/2c skim milk
Water
Meal 3 (post workout)
1 scoop protein powder
1/2 banana
Water
Meal 4
3.5 oz chicken
3.4 oz yam
Coffee with 1/2c cream
Water
Meal 5
3 oz chicken
3 c lettuce
1/4 c carrots
14 g cheese
7 g almonds
Water
Total calories 1247
39% Protein /38% Carbs /22% Fat
I can't believe I ate so few calories today. I am normally a really big eater and I have a hard time keeping it between 1800-2000 cals. It was really a crazy day though trying to catch up after being on vacation.
I need to figure out my maintainance calories. I also want some help with the whole pre/post workout meals. I'm clueless. Anyone have any advice for me?
Spacecitypaula, sidonia and realcdn(Anne) thanks so much for your compliments about my abs. I really appreciate you taking the time to check out my log.
"You only ever grow as a human being if you're outside your comfort zone." ~Percy Cerutty, athletic icon
"Hard training, easy combat; easy training, hard combat" ~Marshal Suvorov, Russian General
"Jogging is very beneficial. It's good for your legs and your feet. It's also very good for the ground. It makes it feel needed." ~Charles Schulz, Peanuts
This has been a super crazy, hectic week. It's Fri am. I can't wait until the weekend.
Wed:
Rest Day
Food: 1480 calories P32/C48/F19 Heavy on the carbs but I see how I'm an emotional eater and reach for carbs for comfort
Thurs:
Managed to get a workout done. I am so proud of myself for doing it when I was being pulled in so many other directions.
3x25
warmup
6 min treadmill
25 bw squats
DB Squats
20, 20, 20
Jumping Lunges
bw
DB Bentover Row
15, 15, 15
Bench Press
50, 45, 45
DB Shoulder Press
5, 5, 5
Overhead Triceps Ext
skipped these due to short on time
DB Reverse Lunges
15, 15, 15
I was still sore from Tuesday workout so I imagine I'll be really sore today.
Food
Calories 1798 P26/C49/F25 Again, too heavy on the carbs and too light on the protein for a lifting day. I've can't beat myself up. I'm just going to keep plugging along.
Hey fellow newbie! I also love this forum and barely found the challenge in time. It is crazy you sound just like me, shy but dying to talk to others with fitness interests!
I have no one but my husband (he's a lifesaver) that likes fitness. To be a part of a womens challenge and forum is exciting.
Good luck to you and hope you stop by my log soon (I hope to start it Sunday when I get back home).
Oh, just a thought for you... I had great muscle gains when I work in the 8-12 rep range.
Have a great weekend.
Bev.
Hey fellow newbie! I also love this forum and barely found the challenge in time. It is crazy you sound just like me, shy but dying to talk to others with fitness interests!
I have no one but my husband (he's a lifesaver) that likes fitness. To be a part of a womens challenge and forum is exciting.
Good luck to you and hope you stop by my log soon (I hope to start it Sunday when I get back home).
Oh, just a thought for you... I had great muscle gains when I work in the 8-12 rep range.
Have a great weekend.
Bev.
Thanks for stopping by Bev. I love your avatar!
Yes, I'm dying to talk to someone about working out but I don't have anyone here that gets it. Everyone thinks I'm crazy! I'm so glad I decided to start posting here.
My previous trainer set up my current program. 3 weeks of different sets and reps to keep the body guessing. I can't wait for the 2 sets of 10. I love lifting heavy and I hate all this volume I'm on now.
Friday - super busy at work and the kids had games in the evening so thank goodness I planned all my food.
Shoot, Fitday is down for maintainence so I don't have my exact numbers. I'll have to post them later
Rest day
Sat - ending up working 5 hours but I still got a great workout in.
Warmup
treadmill 6 minutes
25 bw squats
3x25
DB Squats
20, 20, 20
Jumping lunges
bw
DB Bentover Row
15, 15, 15 (next week try 20 on first set)
Bench Press
50, 45, 45 (next week try 50 on second set)
DB Shoulder Press
5, 5, 5
Overhead Triceps Ext
20, 15, 15 (really tough)
DB Reverse Lunges
15, 15, 15 (next week try 20 on first set)
Total time 1 hour
I finally got a clock in my workout room. I'm supposed to rest 1.5 min between sets and I know I wasn't taking that long. So maybe I'll be able to up the weights next week with the longer rest.
Food:
Great beginning to the day then we went to Outback Steakhouse for my son's birthday. Yikes, do you know how many calories you can eat there?!!! I got the scallops and filet griller which is about 800 calories. Plus I ate half of a wedge salad (with dressing!), my son's grilled vegetables and one slice of bread with butter and 2 bites of chocolate thunder from down under. The dessert is 1220 calories so my 2 bites probably translates into 200 calories! I did pass on the blooming onion that we had on the table and I normally could eat a whole loaf of bread so that's something. I'm glad I had a strong workout to help compensate.
I don't want to eat out again. I like having the control of eating at home. My husband won't want to hear it though - he loves eating out.
I figured out my maintainence calories according to the New Rules for Lifting for Women book.
1900 on non workout days
2100 on workout days
I am thrilled. I love to eat. I just have to make sure to keep the protein up. It's easy for me to increase the carbs and fat, no so easy (or yummy) to increase the protein.
Hi Chloe, we have the some of the same goals, lifting heavier and eating more. You already are lean and defined. You are going to look utterly fantastic!
Boneless/Skinless Chicken Breasts, and lots of them...
Yes, you're right Tom. I'm eating a ton of chicken right now. Good thing I love it.
Quote:
Originally Posted by ceebee
Hi Chloe, we have the some of the same goals, lifting heavier and eating more. You already are lean and defined. You are going to look utterly fantastic!
Thanks Ceebee! We do have similiar stats and goals. We'll have to compare notes as we move along in this challenge.
Cardio
treadmill
5 min warmup
25 min 3.5mph 10% incline
I started the 100 Pushup Program
10
10
8
6
15
I love it. If this really works it'll be awesome. It only takes a few minutes.
Food
Fri
calories 1774
P37%/C42%/F20%
P157g/C205g/F38g
I felt like this was a really good eating day for me. 95% clean (darn that coffee creamer), I was only hungry when it was time for the next meal, I had plenty of energy. I wonder if 157grams of Protein is okay. I'm about 118 lbs right now. Any thoughts?
Sat
calories 1545 BEFORE Outback Steakhouse. Add another 1500 for that. Yikes . Moving on...........
Sun (so far)
calories 1172. It's nearly 7pm. Gotta get eating.
Hi Chloe! Thanks for stopping by my log! It's nice to know there are other home exercisers out there. i work out at home because it saves me time, is cheap and convientient. I love my Cathe! Though I've done a few bouts of non-Cathe stuff, like NROLW, I just don't have as much fun as when I'm with her. And I say, why bother working out if you're not having fun, right?
Oh, and I have to agree with everyone else, your starting pictures are awesome. I can't wait to see what you look like AFTER the challenge Go you!
Making my way out of the cave.
ffice" />
, looking at all I’ve written I guess I’m dying to ‘talk’ to someone with like-minded interests. Thanks to everyone who has looked at my journal. Any and all suggestions are welcome!
. I miss him.
. I can't believe I could only do 5 lb dumbbells for shoulder presses but my shoulders were burning so bad, I could hardly get them up. 
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