So I'm pretty new here. Just joined a month or so ago...I am just now starting to get back into the habit of working out on a regular basis. For those of you who don't know me...here's a short version of my story: I was a high school athlete, played volleyball on the team and ran track now and then...pretty much have always been in a great shape. Continued to maintain my figure after graduation and first 3 years of college. Last November I had 3 surgeries to remove my 1-inch kidney stone and wasn't able to work out for months ( mind you I was already slacking off on my work outs months prior to me finding out I had a kidney stone). I even canceled my old membership at Planet Fitness...Long story short, I joined Energy Sports and Fitness in the beginning of May and have been working out non-stop since. I have big goals and very high expectations of myself, always have. You can somewhat compare me to Jillian Michaels on the Biggest Loser. I push my limits all the time. I am 5'4" and currently weigh 125. My BMI is estimated at 20.5 and I wear a size 4....yes, many of you will say 'You don't need to go to the gym!'. But, here are my goals- I would really like to drop down to 110...and gain muscle I lost after my high school years of playing sports. I appologize for the way I will write my logs, I am not a professional, I don't know the proper way to do them...if there is one, but I will try my best to keep them organized!!!
...I will try to post the first log tomorrow!
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
It's nice to hear our stats are about the same poppypixie, keep me updated!
No, I am not following any specific program. I just watch what I eat, make sure to get a lot of cardio in and weight train every muscle group. Although I have tried P90X with my fiance and must say that it kicked my butt, but it worked!
My weight loss to date is 8lbs. I am down from 133.5 to 125.2 this morning!!! Feeling better already
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
So I didn't work on my legs today as much as I would have liked, but I got a decent arm work out in! I hope I remembered to list everything I've done today considering that I wasn't writing it all down as I was doing each exercise at the gym...
ARMS
Alternating Dumbbell Curls: 3x20x15lbs/each arm
Bench Dips: 4x15
Seated Dumbbell Press: 3x15x10lbs
Standing One Arm Dumbbell Extension: 3x15x10lbs
Overhand Pushdown: 4x20x40lbs
LEGS
Inclined Leg Press: 2x15x125lbs, 2x15x145lbs, 1x15x180lbs
Machine Abductor Outter Thighs: 3x20x70lbs
Machine Abductor Inner Thighs: 3x20x70lbs
No squats today :-/
Just got back from the gym not too long ago, very sore and tired. I think I need a day off...it has been a while. Did more weights than cardio today but had a good protein shake at the gym post work out (only 180 cals, 32g protein, 8g carbs and 2g fat). And again, I didn't log anything in at the gym so I hope I remembered to list everything!
ARMS
Alternating Dumbbell Curls: 3x20x15lbs/each arm
Bench Dips: 4x15
Seated Dumbbell Press: 3x15x10lbs
Standing One Arm Dumbbell Extension: 3x15x10lbs
Tricep Pushdown: 4x20x40lbs
LEGS
Bench Steps-ups w/30 lbs resistance 3x15/per leg
Inclined Leg Press: 2x15x125lbs, 2x15x145lbs, 1x15x180lbs
Machine Abductor Outter Thighs: 3x20x70lbs
Machine Abductor Inner Thighs: 3x20x70lbs
Squats 3x15x20lb/per leg
Sunday was my much needed day off. I've been doing pretty good on my water intake. I have one of those SmartWater bottles that are exactly 1L and I can't help but re-fill it over and over (with some Crystal Light added). I am currently up to 4-5 bottles a day (average).
Today I did go to the gym...and hurt my right shoulder pretty bad (pulled a muscle?). Happened in the middle of me doing bench dips and I think I distributed my weight unevenly so all the weight went onto the right shoulder as I was coming up...and it has been hurting ever since this morning Heating pad please?
Here's today's workout...
CARDIO
2mile Run@4.0-6.5mph (I have to say today was the first time I have ran a whole mile without any serious pain...I have a bad knee)
Stairmaster Level 10-12-15mins
Stationary Bike Level 8-10mins
ARMS
Bicep Curls 3x20x10lbs/per arm
Bench Dips 3x15
Tricep Pushdown 3x15x40lbs 1x15x50lbs
Tricep Kickbacks 2x15/per arm
LEGS
Glute Kickback 3x15x50lbs/per leg
Bench Step Ups-3x15x20lbs
Lunges 3x15x20/10 in each hand
Squat 2x15/20/10 in each hand
and ofcourse sit ups
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Hazel. I should probably be the last person to give programming advice, but you might want to consider asking some of the more experienced folks about how you have your program setup. You may be surprised at what they say. In fact, it wouldn't surprise me if what you're doing might have to potential to cause injury.
But, don't take my word for it! Seek out the pros!
Hazel. I should probably be the last person to give programming advice, but you might want to consider asking some of the more experienced folks about how you have your program setup. You may be surprised at what they say. In fact, it wouldn't surprise me if what you're doing might have to potential to cause injury.
But, don't take my word for it! Seek out the pros!
Thanks, I probably should. I will always be an athletic person but I'm not a trainer (lol). I have a bad knee and I have calcium deficit (which I am working on...I am lactose intolerant, nor do I like drinking lactose free milk so I have to get my calcium else where and take vitamins). Besides, advice is always good
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Woke up bright and early and hit the gym at 7am! Today's main focus was cardio and legs since I need to give my arms a little break...but still kept it somewhat simple!
1 mile Warm-Up Jog-100 cals
30 mins on the Eliptical-250 cals
10 mins on Stairmaster-100 cals
Hazel. I should probably be the last person to give programming advice, but you might want to consider asking some of the more experienced folks about how you have your program setup. You may be surprised at what they say. In fact, it wouldn't surprise me if what you're doing might have to potential to cause injury.
But, don't take my word for it! Seek out the pros!
I'm certainly no pro, but I also agree.
You need to do some more reading about programming for weight training, and perhaps pick one for beginners. There are people in my gym who have been lifting for years, but they're doing it all wrong. Most of them are very young men who "know it all" about form and progression, and are just setting themselves up for no results, imbalances, or injury.
Don't let this happen to you, and good luck finding a program to help you reach your goals.
I would suggest you pick up New Rules of Lifting (either the original or the Women's) and do some reading and learning about training. And, poke around here and see some of what others are doing. Lots to learn here.
I would suggest you pick up New Rules of Lifting (either the original or the Women's) and do some reading and learning about training. And, poke around here and see some of what others are doing. Lots to learn here.
There are tons of great programs. Below is a thread dedicated to listing a bunch of recognized programs.
But, you certainly couldn't go wrong with New Rules of Lifting!
Since your primary goal seems to be to drop weight (at least in the short term) checking out Leigh Peele's stuff would be a good idea as well. One of the nice things about Leigh Peele, Alwyn Cosgrove, Lou Shuler, and Cassandra Forsythe (Alwyn, Lou, and Cass wrote New Rules for Women) is that you can access them through this website. Also, they each have been on numerous podcasts (The Fitcast, Iron Out Radio, etc.) so that you can get a feel for who they are and how they think.
Thanks guys! I appreciate everyone coming back and your advice. I've been meaning to look into the NROL4W but then I start slacking off since I don't want to keep track of everything and have to follow every stage of the program. It is when I see all the stages I have yet to do and then get somewhat discouraged and I know that shouldn't be an excuse! I just hope my goals are not unrealistic. Like I said before I am 5'4" and currently 125lbs. My body fat is estimated at 20.5---my biggest goals are to drop weight(mostly fat) and also to gain more muscle. Since muscle weighs more than fat I know that my weight will not drop down that low if I want to gain a decent amount of muscle!
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
The main reason why Lou Shuler wrote NROL4W is to try to break the faulty logic behind the "if I lift heavy I'll get bulky" mindset that most women have. He got tired of seeing so many women in the gym busting thier butts doing stuff that wasn't going to benefit them. Men (those who don't use drugs, anyway) struggle to gain muscle weight while using huge loads. Yet, so many women think that if they lift a 40lbs dumbbell, or heaven forbid a barbell, they will somehow explode with giant bulky muscles. So, instead they waist thier time by doing exercises that might burn calories but do nothing to prolong thier health or improve the way that they function.
My point is saying that is this; if you find the format/program behind NROL4W to be too cumbersome, don't do it. But, don't forget the main point. And that is, that you need to spend the majority of your training time doing compound movements, heavier weights, and you need to have some way of progressing or increasing the stimulus over time.
So, if you find NROL to be kind of bothersome in its format, then try a simpler program. But, one that keeps the same basic principals in mind. Starting Strength by Rippetoe is very simple.....incredibly simple. But, its also proven to be highly effective. I'm not saying that this is the route you need to go, but you shouldn't avoid considering it simply because its supposed to be about making dudes super strong, or because it involves barbell bench pressing. You don't have to folow a program just because it says, "women" on it. And you shouldn't throw out all of the seemingly macho "mens" programs, because there really is no such thing.
Men, Women.....it doesn't matter. Fitness knows no gender bias.
Well I went and bought the book 'New Rules of Weight lifting for Women' today before I hit the gym and started reading it when I was on the treadmill. Will try to finish it soon and start the workout!
Wednesday July 1, 2009
30 mins on Treadclimber-400cals
1 mile Jog-100 cals
No weights today
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Tell us about the calcium deficit. What does that mean? How do you know?
Calcium deficit is my lack of calcium (obviously, lol). When I got tested by my doctor he said it is most likely from me not taking in enough calcium since I am lactose intolerant (b/c milk and dairy products are some of the best places to get your calcium from) and also I have had multiple kidney problems (kidney stones to be specific). I believe there are only two tests that can be done to measure your calcium levels: a urine test (which only measures the amount of calcium circulating in your blood and not in your bones) and a total calcium test. When I had my urine test done, they found out that my kidneys were not secreting enough calcium. I have yet to go back so they can do the total calcium level test and find out exactly how much calcium is in my bones. You cannot really tell by doing the urine test but based on my personal history I am sure that my bones do not have enough calcium.
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Calcium deficit is my lack of calcium (obviously, lol). When I got tested by my doctor he said it is most likely from me not taking in enough calcium since I am lactose intolerant (b/c milk and dairy products are some of the best places to get your calcium from) and also I have had multiple kidney problems (kidney stones to be specific). I believe there are only two tests that can be done to measure your calcium levels: a urine test (which only measures the amount of calcium circulating in your blood and not in your bones) and a total calcium test. When I had my urine test done, they found out that my kidneys were not secreting enough calcium. I have yet to go back so they can do the total calcium level test and find out exactly how much calcium is in my bones. You cannot really tell by doing the urine test but based on my personal history I am sure that my bones do not have enough calcium.
I don't know about those tests, but here's a good blog/article to read. It's Mark Sisson, who's a primal/paleo diet guy, but don't let that scare you. You don't need to "go primal" to slant things in the better direction.
I sent this article to my mom, who's very concerned about bone loss and osteoporosis, and here was her response.
Quote:
Thank you. Don't know if I had mentioned that I've wondered for years how Scandinavian women can consume dairy products in large quantity all their lives and still have a problem with osteoporosis. This would help to explain the phenomenon.
She is of Scandinavian descent, with many hunched over Scandinavian relatives, too.
Like I told her, you don't have to "go primal" for this to help. It's not all or nothing. You can increase the things that help, decrease the things that hurt. You're doing resistance training and impact exercises already, which is a good start. Increase the good foods and decrease the bad.
That was one of the best articles I've read about calcium..thanks for posting it. Out of all the things the author recommended to help calcium absorb I've got all but two down: I drink coffee (but have slowly been reducing my intake) and unfortunately I deal with a lot of stress (yay for cortisol..not).
I've also been reading the NROL4W book...all I can say is that so far it's got some great stuff in there and I'm starting the workout next week.
Somehow I've managed to get down to 121.5 (today)...don't ask me how, considering the fact that I just weighed in at 123.5lbs 2-3 days ago. I know, it's a big jump-at least to me (I've been aiming at 2lbs a week) But I won't complain. If anyone asks-no my calories have not decreased and my workouts have not increased so I will think of it as God's little gift to me (lol).
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Haven't been keeping up with writing down my work outs...although I have been working out!
Today's Diet Breakdown:
Total Calories: 1070
Carbs:104g (36.73%)
Protein:97g (34.26%)
Fat:37g (29.01%)..this is as close as I could get it to 40/30/30 today
Fiber:15g
Sugar:50g
Sodium:2811g (eh...could've been lower!)
Breakfast: 5 egg whites with shredded cheese
Snack: Tukey pepperoni slices
Lunch: Protein smoothie
Snack: Chocolate roasted almonds
Dinner: grilled chicken wrap with roasted peppers, mushrooms and onions
Snack: Banana and chocolate pudding
I hope I'm done for today...(lol)
Did manage to get into the gym today and do 45mins on treadclimber and few leg workouts.
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
I promised myself I would keep up with the work out logs...but today isn't going to be one of those days (even though I did get a good workout in). I have gotten addicted to dailyplate.com...whoever came up/designed that website is a genius! So with that in mind, here is my nutritional intake today:
Calories: 825 (I was terribly busy at work today and skipped lunch :-/)
Carb: 95g (47.45%)
Protein: 71g (35.48%)
Fat: 15g (17.08%)...happy with this one!
Fiber: 10g
Sugar:40g
Sodium:836g
Light Breakfast: Banana and strawberries (120cal)
Afternoon Snack: Cottage Cheese with blueberries (140cal)
Pre-Workout: Protein Shot (110cal)
Dinner: Grilled Chicken with summer vegetables and baked potato ( 280cal)
Evening Snack: Apple slices with peanut butter (175cal)
Water: 3L so far, maybe I'll manage to get another 1L tonight!
Tomorrow I am supposed to have my official weigh in...wish me luck!
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Whoa....you need some serious work on your diet, girl! And, why are you happy with 15g of fat???? Fat is good for you. Fat is your friend.
Way too low on protein, too low on fats, too low on calories.......you are going to be losing LBM right along with fat if you keep this up.
I have to agree. You're either not accurately measuring/weighing you food, or you're way under eating. You can't lose it all in a week! And yes, fats are good for you. Low fat could simply further any hormonal damage already done by the super low calorie diet. I would never eat less than 35g if I were you. I usually eat 65-75 grams per day. But, if I go over on fats I really don't care. Because I know that I'm eating quality foods and quality fats. As long as you're staying away from trans fats then fats aren't bad for you.
I have to agree. You're either not accurately measuring/weighing you food, or you're way under eating. You can't lose it all in a week! And yes, fats are good for you. Low fat could simply further any hormonal damage already done by the super low calorie diet. I would never eat less than 35g if I were you. I usually eat 65-75 grams per day. But, if I go over on fats I really don't care. Because I know that I'm eating quality foods and quality fats. As long as you're staying away from trans fats then fats aren't bad for you.
Chad,
30g-40g fat is what I normally get in but yesterday was just a crappy day (as far as nutrition goes). I've been aiming at 1200 cals and 100g protein (is that a good round number?). I've been measuring all my food and tracking it with dailyplate.com, so yes, I did under eat yesterday I think July 6th was a much better day for me.
-MissJane-Agree with you, don't want to loose any LBM (after all I am trying to gain lean muscle!) I was happy with 15g since I tend to go over my goal most of the time. No problem with fat here...trans fat on the other hand NOT my friend Thanks for reading you guys!
Ciao!
p.s. Weighed myself this morning:121lbs (keep in mind I am short and a very small build). My comfort weight has always been 110-115lbs
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Hot, lean, mean fighting machine...haha!
Heating pad please?
. 
Thanks for reading you guys!
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