Hi everybody, I'm new!

[trex74]

So here it is,
I've been looking at this site for the last little while, soaking up information...
I'm kinda shy on the inside, so it's took a bit of time to suck it up and make friends.
Have started to work out (weight lifting and cardio) regularly. My fiance is a huge support, works out a lot, and is in great shape. So I finally realized I owe it to myself to get healthy
I was never "fat", but never really muscled either. I was active as a girl, but got messed up on drugs and alcohol as a young teenager, and stopped exercising and eating well. I stayed thin by having a 20 year addiction to cocaine, but I have been completely clean and sober since May 2007. So, I'm more aware of my body and my health.
Quit smoking almost two months ago too.
I'm 35, 5'9" 155, not sure how much body fat. I wear a size 6. I have been told I look athletic, which was always a bit of a laugh, considering my history.
So, any advice you can give me on my work out plan and diet would really help.
Currently so far:
Cardio (treadmill) 30 min, 3-4 x/week
3 days weights
calfs/legs/abs
shoulders/triceps
back/biceps

My eating habits on a typical day:
Breakfast:
banana
two egg whites, I egg yolk, cooked in microwave
1/2 cup Quaker Instant oats
Snack:
protein shake
Lunch:
4 oz chicken/tuna on bed of mixed greens w/ cucumber, green pepper, bean sprouts, 1 tbsp olive oil, lemon juice
Snack:
protein shake
Supper:
4-6 oz meat/fish (chicken, tilapia, roast beef, pork)
1/2-1 cup brown rice
mixed salad greens w/ veggies: cucumber, tomatoes, green peppers etc. w/ 1 tbsp olive oil/lemon juice or vinegar
sometimes I have an apple after dinner, sometimes not
Don't usually eat after 7-7:30
I punched this all into Fitday, it said about 1550 calories, Protein 40%, Carbs 30%, Fat 30%
Most of the fat seems to come from the meat, is this an issue??
My last question might be dumb, but I see on the treadmill that my optimum fat loss heart rate is 125 or so, and my optimum cardio rate is 155 or so. I'm hitting 175+ with a steady, slow jog. I'm a little worried that's too fast. Also not sure how to lower it without just walking...
Thanks all for being so inspiring!
T

 

[jaimejame78]

Welcome!! I'm new here too!

We are a lot alike same body type same diet and activity level and close in age. You asked a lot of good questions I didn't think to ask. I also run on the treadmill or outside. I love it, however I have always heard that like you said the heart rate for fat burning is about 123 beats per minute. I find in order for me to keep it at that rate I have to run at a very slow pace like around 5.0 and I don't feel like I am working very hard. SO I would love to know the answer to your question what is the right heart rate to stay at and if you are looking to burn fat should you do a different form of cardio and stick to running just for endurance training??

 

[PhoenixS]

Welcome! Congrats on kicking the evil habit and getting healthy. There are lots of nice and knowledgeable ladies here to help you.

 

[rnch]

hi there!

you have joined the best fitness website there is! this site has an unlimited amount of information about nutrition, exercise and overall fitness. i am consantly amazed what i learn here.....and not just about working out!

if you have a question you wish to ask in private, PM (Personal Message) a moderator of the thread you are reading. moderators and mentors are here to help YOU.

read & learn here!

 

[musclemom]

Welcome to the Board, Trex!

I can't congratulate you enough on conquering two horrible addictions, wow.

I confess I'm not quite clear on what your goals are. Your diet is great if you're trying to lose weight but at 155, at your height, and a size 6, I can't see why you'd want to do that (I'm 5'9" myself). Off the cuff, if you're looking to build muscle you're going to need to bump your calories up (maybe as high as 2400 a day, 10x to 12x your bodyweight in calories is a cutting diet, very hard to build much muscle on that) and keep the intensity of your lifting high. Granted, that's without seeing the actual details of your workouts.

Again, welcome to the board

 

[*ebony*]

hi! welcome to EF. this the place that go me started on my health journey. make sure you give the stickys' at the top a look, they're awesome!

 

[superqt4u2nv]

Welcome to elite I think from what your saying you goal is to eat healthy and be healthy. Your diet for the most part is pretty good I do think you could eat more closer to 1800 calories if you looking to lose a little weight if not up to 2400 would like pack on some pounds as MM said. Also you need more meal at least 5-6 more whole foods less shakes. I would also suggest cutting back the carbs later in the day like none after 6 try to get the majority in before then.

 

[trex74]

Thanks everybody,
yeah my goal is to be healthy...gain strength and muscle mass, but also to cut my fat percentage. I totally agree about having more whole foods, the protein shakes don't feel like they are cutting it for me...not only expensive, but i still get hungry.
so, i'm going to bring more food to work and bring my calories up by a bit too.
I'll try the no carbs after 6 too...
On another note...I discovered what it feels like to "overdo" it. I was working on my legs yesterday, did leg presses, calf raises, leg curls, leg extensions, and inner thigh presses, 3 sets of 10 each. Wow, guess I am not as strong as I thought. By the end of it, my legs were shaking and I couldnt bend my legs to sit down. I got home, and my legs were on fire, really really hurt and a strange pins and needles feeling. Thank goodness that feeling is gone now, just stiff and sore. Ouch! Next time I'll maybe do a bit less.

 

[RottenWillow]

Welcome!! I'm new here too!

We are a lot alike same body type same diet and activity level and close in age. You asked a lot of good questions I didn't think to ask. I also run on the treadmill or outside. I love it, however I have always heard that like you said the heart rate for fat burning is about 123 beats per minute. I find in order for me to keep it at that rate I have to run at a very slow pace like around 5.0 and I don't feel like I am working very hard. SO I would love to know the answer to your question what is the right heart rate to stay at and if you are looking to burn fat should you do a different form of cardio and stick to running just for endurance training??

JJ, to stay in the zone historically said to be most effective for encouraging bodyfat mobilization, it shouldn't feel like you're working particularly hard. For most people that heart rate zone is going to have a ceiling of about 120 beats per minute.

I should also mention that SBT recently posted results of one bit of research that tested this accepted theory and appeared to find only partial support for it.

 

[trex74]

Thanks for the info, I appreciate it...I'll give the slower run a go!

 

[musclemom]

JJ, to stay in the zone historically said to be most effective for encouraging bodyfat mobilization, it shouldn't feel like you're working particularly hard. For most people that heart rate zone is going to have a ceiling of about 120 beats per minute.

I should also mention that SBT recently posted results of one bit of research that tested this accepted theory and appeared to find only partial support for it.

I'm a little confused, brain not fully engaged yet, I guess. Would steady state cardio, jogging or walking fast that has quite a bit of uphill stuff, that has your heart rate in the 120+ range, be good for moving fat or not?

 

[slat1]

Do you work your chest at all?

 

[superqt4u2nv]

I'm a little confused, brain not fully engaged yet, I guess. Would steady state cardio, jogging or walking fast that has quite a bit of uphill stuff, that has your heart rate in the 120+ range, be good for moving fat or not?

I knoow for keto style diets low carb 110-120 is ideal over and a good chance you will burn muscle. As very when I have carbs in me I do not really pay attention to my heart rate and do hit training which has my heart rate all over the place.

 

[RottenWillow]

I'm a little confused, brain not fully engaged yet, I guess. Would steady state cardio, jogging or walking fast that has quite a bit of uphill stuff, that has your heart rate in the 120+ range, be good for moving fat or not?

Yes, but of course it would depend on your resting heart rate and your overall conditioning.

There are different calculators, but really you need to determine your real max heart rate to be most accurate. Run as hard as you can for 3 minutes, take your heart rate, rest a while, repeat. When you cannot get a higher hr number, you've found your true max. Let's say yours was 188. (yes this is potentially dangerous, so get a PE from your doc first) You do not want to exceed about 65% of that rate in order to maximize fatburning. In this case that rate would be 122bpm. Going over that will encourage your body to start using more glycogen for fuel (and less body fat).

And for most of us, you really don't want to go for more than 60 minutes at a time, because after that you have probably burned through most of your glycogen. Because your body just can't mobilize calories from body fat very rapidly, it will then start mobilizing calories from muscle to make sure it can keep going.

 

[musclemom]

Yes, but of course it would depend on your resting heart rate and your overall conditioning.

There are different calculators, but really you need to determine your real max heart rate to be most accurate. Run as hard as you can for 3 minutes, take your heart rate, rest a while, repeat. When you cannot get a higher hr number, you've found your true max. Let's say yours was 188. (yes this is potentially dangerous, so get a PE from your doc first) You do not want to exceed about 65% of that rate in order to maximize fatburning. In this case that rate would be 122bpm. Going over that will encourage your body to start using more glycogen for fuel (and less body fat).

And for most of us, you really don't want to go for more than 60 minutes at a time, because after that you have probably burned through most of your glycogen. Because your body just can't mobilize calories from body fat very rapidly, it will then start mobilizing calories from muscle to make sure it can keep going.

Honey, doctor's note or not, I couldn't do that unless there was a very large pack of rabid dogs hot on my heels. Running is NOT in MuscleMom's repertoire.

The last time I undertook a jogging regime (and it was not on concrete) my back went out in a very bad way and basically locked up, I was incapable of standing up again once I sat down. I ended up flat on my back taking over a week to recover. It was then that I made the brilliant leap of reason that running is one of the absolutely worst things you can do if you have real back/disc problems.

I've sort of reached the point in my life where maximum fat burning is less the priority anyway. I've finally realized (and come to accept) I'm not working out to achieve an aesthetic, it's about being physically and mentally healthy. I like to walk, I like to walk fast, I've made a few challenging routes that include good hills, life is good Never the less, the information is extremely valuable to know to be able to pass along to others with different goals Thank you!

 

[trex74]

Slatl,
i just added in chest yesterday, I did dumbbell presses, I started with 2x10 lb weights, did three sets of 10, last set did 12.
I know they should be heavier, I tried it with 15s, but my arms wobbled all over the place LOL
As for my question about max heart rate etc, I tried walking for 30 min yesterday on the treadmill-speed was 5, and incline at 6. My heart rate went up to 139 and stayed there, so I'm thinking I'll cut out the incline next time...
According to Rotten Willow's calculations, I shouldn't go over 116
Feeling shin splinty from it though, which I get from walking fast but not running (curiously)
Maybe it's my (running) shoes.
Love all the info and suggestions, thanks!!

 

[musclemom]

Slatl,
i just added in chest yesterday, I did dumbbell presses, I started with 2x10 lb weights, did three sets of 10, last set did 12.
I know they should be heavier, I tried it with 15s, but my arms wobbled all over the place LOL
As for my question about max heart rate etc, I tried walking for 30 min yesterday on the treadmill-speed was 5, and incline at 6. My heart rate went up to 139 and stayed there, so I'm thinking I'll cut out the incline next time...
According to Rotten Willow's calculations, I shouldn't go over 116
Feeling shin splinty from it though, which I get from walking fast but not running (curiously)
Maybe it's my (running) shoes.
Love all the info and suggestions, thanks!!

Shoes aside, treadmill screws with my knees and ankles, too. I don't know why. I can walk at about 4 mph outside for over an hour every day of the week, no problems. Do the same basic thing on the treadmill and within two days I'm having shooting pains in my lower legs and feet.

For indoor cardio I like my recumbent bike or elliptical trainer. The elliptical is a little tough on the lateral knee muscles for the first week or so, but once you acclimate to it you're fine.

 

[trex74]

Yeah, I'll try the elliptical too...I feel super uncoordinated on it, but I guess I'll get better with time.
I've been warming up on the recumbent bike, I like it too.

 

[musclemom]

Yeah, I'll try the elliptical too...I feel super uncoordinated on it, but I guess I'll get better with time.
I've been warming up on the recumbent bike, I like it too.

At first it is a weird motion, feels almost off balance until you get used to it. I've discovered that playing around adding just a tiny bit of resistance and/or increasing the incline a pinch makes it feel less like you're going to topple over. Make sure you aren't taking too long a stride, either. I have a machine at home and I can adjust the length of the step, I don't know if you can do that with gym machines.

Once you hit your rhythm it's not so bad.

 

[ironwings]

Thanks everybody,
yeah my goal is to be healthy...gain strength and muscle mass, but also to cut my fat percentage. I totally agree about having more whole foods, the protein shakes don't feel like they are cutting it for me...not only expensive, but i still get hungry.
so, i'm going to bring more food to work and bring my calories up by a bit too.
I'll try the no carbs after 6 too...
On another note...I discovered what it feels like to "overdo" it. I was working on my legs yesterday, did leg presses, calf raises, leg curls, leg extensions, and inner thigh presses, 3 sets of 10 each. Wow, guess I am not as strong as I thought. By the end of it, my legs were shaking and I couldnt bend my legs to sit down. I got home, and my legs were on fire, really really hurt and a strange pins and needles feeling. Thank goodness that feeling is gone now, just stiff and sore. Ouch! Next time I'll maybe do a bit less.

Just wanted to stop in and welcome you to EF!

Congrats on starting a workout program...I can't wait to watch how you progress!

Make sure while doing cardio you are keeping your heart rate at 70 - 90% of your max target heart rate. I love my suunto heart rate monitor. It tells me exactly what I'm doing and how many calories I'm burning. You can find one online. I even lift at this intensity (shhh)

An easy way to figure out your max heart rate is to take your age from 220 (if you are under 50 and have no cardiac problems).

A heart rate monitor will make all the difference. Don't count on those cardio machine monitors. Remember that the warnings on those are keeping them from being sued. Liability is at the core of all commercial advice.

Best wishes on your journey,

Barenakd with Amanda Forrester - Online Cleanse Fitness Weight Loss Nutrition Coach

 

[trex74]

hmm, i'll try adjusting the elliptical on those things today...
yeah, i want to get a heart rate monitor eventually, i never realized that the machine ones would be off, but it makes sense now that you bring up liability warnings and such
i just tried to figure out my resting heart rate last night...i did it twice, the first time i got 66, the second time i got 78. guess i got excited or something between the two tries ?!?

 

[RottenWillow]

Slatl,
i just added in chest yesterday, I did dumbbell presses, I started with 2x10 lb weights, did three sets of 10, last set did 12.
I know they should be heavier, I tried it with 15s, but my arms wobbled all over the place LOL
As for my question about max heart rate etc, I tried walking for 30 min yesterday on the treadmill-speed was 5, and incline at 6. My heart rate went up to 139 and stayed there, so I'm thinking I'll cut out the incline next time...
According to Rotten Willow's calculations, I shouldn't go over 116
Feeling shin splinty from it though, which I get from walking fast but not running (curiously)
Maybe it's my (running) shoes.
Love all the info and suggestions, thanks!!

Is that based on your observed max or your estimated max? Since you sound really motivated to find the prime fat burning range, you might want to try the method I mentioned earlier to find your actual max, then go about 65% of that. Yours could be higher than those pat formulas suggest since you may be a very well conditioned individual.

 

[trex74]

Is that based on your observed max or your estimated max? Since you sound really motivated to find the prime fat burning range, you might want to try the method I mentioned earlier to find your actual max, then go about 65% of that. Yours could be higher than those pat formulas suggest since you may be a very well conditioned individual.

I hope I got this quote thing right, first time!

Yeah, I guess I based that on the highest my heart rate got on a 30 min run, but come to think of it that wasn't a super hard, fast, heart-pounding run...
I'll do some experiments and post results.
I don't know about my conditioning, but i have low-average blood pressure. my doctor told me to have all the sodium i liked...which is strange coming from a doctor...
On that note, I was thinking about limiting sodium (which is the most unhealthy thing i use) because i have noticed that i really pour it on salads, meat, eggs etc.

 

[trex74]

So, I was walking at 6.3 with no incline, and stayed around 125 or so the whole time...think I finally found my fat loss zone. Still haven't tried my max heart rate yet, results to follow. So i think I'm beginning to see some muscle coming through. It's only been a couple weeks, but my biceps are definitely bulgier. I have to say though, i am finding it hard to be patient with my lower body in terms of fat loss.

 

[trex74]

Feeling good about my progress so far...but I am noticing I am getting a little obsessed with the whole eating plan...Like if my macros deviate by a couple percent I'm bummed. Weird. Anyway, the only thing I've noticed disagreeing with me is a need for more fibre.

 

[musclemom]

Feeling good about my progress so far...but I am noticing I am getting a little obsessed with the whole eating plan...Like if my macros deviate by a couple percent I'm bummed. Weird. Anyway, the only thing I've noticed disagreeing with me is a need for more fibre.

Hey girl ... well done on getting a handle on where to start! Look, I have a mild form of OCD (you should see me with my check register, utter neuorosis). What I've discovered personally is that you generally are a little compulsive at first, until you get a feel for it, then you get more comfortable with it and you start to relax.

And the fiber can be an issue, be sure that your carbs are coming from whole foods with a strong emphasis on raw/steamed veggie. Shoot, there are plenty of people that don't even count fibrous vegetables and salads -- not the dressings/fats mind you, they just treat greens like free food. Another thought, don't hesitate to add something like a clear fiber drink (like Benifiber, don't make that the entire source of your fiber but certainly it can be a helpful additive) to your diet, no harm there (it would be different if you were on something like a competition diet, but your goal is making long term sustainable healthy changes.

Don't forget your water, either. Water is intrinsic to fat metabolism. The general rule of thumb is you want to be taking in as close to a gallon of pure water (not counting sugar free beverages, juices, coffee, tea or milk) sipped throughout the day. It sounds like a lot, but if you get a really big cup or bottle and keep that with you and just get into the habit of drinking throughout the day it gets easier. I work from home, I have what I call my "sippie cup" It's a 32 oz. glass, I usually have two of those drunk by noon (heck, I drink half a glass just taking my morning vitamins) so I'm halfway there before the day is even half over. Be good to your body and don't drink straight tape water (chlorine, blech) but save yourself the money, and splurge on a really good tap filter or one of those water filter pitchers. Personally, I'm none to wild about just plain water, but I add a splash of Perrier to it and it makes the whole glass a little carbonated and quite pleasant. Some folks use the Crystal Light additives, I try to avoid artificial sweeteners and colors at all costs but that's viable an option, as well (again, not if you're on a competition diet).

 

[trex74]

Hey girl ... well done on getting a handle on where to start! Look, I have a mild form of OCD (you should see me with my check register, utter neuorosis). What I've discovered personally is that you generally are a little compulsive at first, until you get a feel for it, then you get more comfortable with it and you start to relax.

And the fiber can be an issue, be sure that your carbs are coming from whole foods with a strong emphasis on raw/steamed veggie. Shoot, there are plenty of people that don't even count fibrous vegetables and salads -- not the dressings/fats mind you, they just treat greens like free food. Another thought, don't hesitate to add something like a clear fiber drink (like Benifiber, don't make that the entire source of your fiber but certainly it can be a helpful additive) to your diet, no harm there (it would be different if you were on something like a competition diet, but your goal is making long term sustainable healthy changes.

Don't forget your water, either. Water is intrinsic to fat metabolism. The general rule of thumb is you want to be taking in as close to a gallon of pure water (not counting sugar free beverages, juices, coffee, tea or milk) sipped throughout the day. It sounds like a lot, but if you get a really big cup or bottle and keep that with you and just get into the habit of drinking throughout the day it gets easier. I work from home, I have what I call my "sippie cup" It's a 32 oz. glass, I usually have two of those drunk by noon (heck, I drink half a glass just taking my morning vitamins) so I'm halfway there before the day is even half over. Be good to your body and don't drink straight tape water (chlorine, blech) but save yourself the money, and splurge on a really good tap filter or one of those water filter pitchers. Personally, I'm none to wild about just plain water, but I add a splash of Perrier to it and it makes the whole glass a little carbonated and quite pleasant. Some folks use the Crystal Light additives, I try to avoid artificial sweeteners and colors at all costs but that's viable an option, as well (again, not if you're on a competition diet).

You are so right, I definitely don't drink enough water number one! i probably get only 4-5 glasses/day. I have a water bottle, but it's not very big. maybe I'll get my own "sippie"
Yeah, I do count my greens and veggies, but I'm not stressing about those, I generally have plenty. Funny, I was researching benefibre yesterday...considering it as my typical fibre intake is only 15g/day. What do you think of going to a health food store and getting plain old psyllium?
I'm glad that the compulsions will die down a bit, that makes sense. I bought a food scale yesterday BTW, to learn proper portion sizes 'n stuff...
Thanks MM!!!

 

[musclemom]

You are so right, I definitely don't drink enough water number one! i probably get only 4-5 glasses/day. I have a water bottle, but it's not very big. maybe I'll get my own "sippie"
Yeah, I do count my greens and veggies, but I'm not stressing about those, I generally have plenty. Funny, I was researching benefibre yesterday...considering it as my typical fibre intake is only 15g/day. What do you think of going to a health food store and getting plain old psyllium?
I'm glad that the compulsions will die down a bit, that makes sense. I bought a food scale yesterday BTW, to learn proper portion sizes 'n stuff...
Thanks MM!!!

If you have a lot of trouble drinking water to begin with then the psyillium can actually make things worse. It works by absorbing liquid and bulking up so if you feel you aren't drinking enough now ... see where I'm going? My personal opinion? I'd rather eat a pound of broccoli a day (not as hard as you think) than drink a glass of that stuff, the texture ewww. Again, it comes down to sustainability. As a life choice, it's better, and easier, to consume a couple cups of fruit and veg throughout the day than rely on "stuff." Replacing refined carbs (breads/pastas) with a bit of sweet potato, steel cut oats, brown rice or even half an unpeeled apple and you'll be getting the benefit of fiber plus you'll have more stable blood sugar levels which help with hunger and stabilize energy levels.

I love my food scale. I'm on my second now. It, more than anything else, teaches you how to eyeball portions.

Once you get into the habit of drinking a lot of water you'll be surprised how you start to miss it. I actually feel dehydrated and headachey if I have less than half a gallon a day (of course, I pee like every hour or so, nothing comes without a trade off).

 

[trex74]

I love broccoli, so that won't be hard... I am already eating at least two cups of salad, sweet potato and brown rice, and apples almost every day, i'll have to up my intake maybe...Oh yeah, i have oatmeal every morning with with one whole egg and two eggwhites and a banana...but they are QUICK oats, maybe i should switch to steel cut or whole??
Oh jeez, I don't want that psyllium to bulk up and cause problems even more! I never thought about that...yikes!

 

[musclemom]

I love broccoli, so that won't be hard... I am already eating at least two cups of salad, sweet potato and brown rice, and apples almost every day, i'll have to up my intake maybe...Oh yeah, i have oatmeal every morning with with one whole egg and two eggwhites and a banana...but they are QUICK oats, maybe i should switch to steel cut or whole??
Oh jeez, I don't want that psyllium to bulk up and cause problems even more! I never thought about that...yikes!

Well, without being too nosy is everything uh, okay in the elimination department? Because with the foods you've listed (I would substitute the quick oats for something that's slower cooking, just because they'll stick with you longer) if you're actually having elimination problems, then it's probably insufficient water.

Also, if you're having the banana because breakfast isn't holding you until your next meal then consider trading that for a scoop of a protein powder in your oatmeal instead.

If you're just worried in terms of getting a certain gram of fiber but everything is alright, then that's a whole other ball of wax. Personally, I worry more about my protein/carb/fat/calorie numbers, if I started worrying about fiber, salt, calcium, etc. I'd lose what little mind I have left

 

[trex74]

Well, without being too nosy is everything uh, okay in the elimination department? Because with the foods you've listed (I would substitute the quick oats for something that's slower cooking, just because they'll stick with you longer) if you're actually having elimination problems, then it's probably insufficient water.

Also, if you're having the banana because breakfast isn't holding you until your next meal then consider trading that for a scoop of a protein powder in your oatmeal instead.

If you're just worried in terms of getting a certain gram of fiber but everything is alright, then that's a whole other ball of wax. Personally, I worry more about my protein/carb/fat/calorie numbers, if I started worrying about fiber, salt, calcium, etc. I'd lose what little mind I have left

HaHaHa!!! yeah, guess it's the water...When I started on a higher protein diet things became "different", and it's been driving me crazy.
You know, i was having the banana because i was maybe misguidedly thinking that the fruit made the meal more balanced??? I don't know...also I like bananas.
My macros are holding steady at P-40%, C-20-30%, and Fat 20-30%. Sometimes my Protein goes up to 50%...

 

[musclemom]

HaHaHa!!! yeah, guess it's the water...When I started on a higher protein diet things became "different", and it's been driving me crazy.
You know, i was having the banana because i was maybe misguidedly thinking that the fruit made the meal more balanced??? I don't know...also I like bananas.
My macros are holding steady at P-40%, C-20-30%, and Fat 20-30%. Sometimes my Protein goes up to 50%...

I could see that, the complete meal idea. Not really necessary. Me personally, I'd have the fruit as a separate snack, maybe with some nuts or even a bit of yogurt. I have a tendency to consume fruit as a separate meal by itself because my digestion is weird, the darndest things will give me indigestion if I eat the wrong combination.

And trust me, not enough water will uh, well, definitely will clog up the plumbing

 

[iggy]

welcome to EF! i invited you to my food group!

 

[trex74]

Thanks iggy!
So, I bought a nice big 32 oz "sippy cup", and I am drinking the water like its going out of style.

 

[musclemom]

Thanks iggy!
So, I bought a nice big 32 oz "sippy cup", and I am drinking the water like its going out of style.

You'll get used to it in about a week

You might want to not drink too much too close to bedtime but, well, as my husband points out, I don't need an alarm clock

 

[trex74]

Yeah, I'm glad I picked one up...thanks!
On another note, I am able to handle some heavier weights this week...yeah! Because my legs were pretty much moosh before, I had started on a leg press of 90 lbs, then 125, and now I am doing 180...I am really motivated when I feel like I am progressing...
Am starting to notice a general leaning up on my body too. The only thing which really bothers me is my saddlebag area, but I'll just concentrate on growing my muscle mass and overall strength, and not worry about that layer of fat quite yet. I am eating clean, sticking to the plan.
Who was it that said Marilyn Monroe's ass looked like two cats fighting in a pillowcase? LOL ok i got some jiggle

 

[musclemom]

Yeah, I'm glad I picked one up...thanks!
On another note, I am able to handle some heavier weights this week...yeah! Because my legs were pretty much moosh before, I had started on a leg press of 90 lbs, then 125, and now I am doing 180...I am really motivated when I feel like I am progressing...
Am starting to notice a general leaning up on my body too. The only thing which really bothers me is my saddlebag area, but I'll just concentrate on growing my muscle mass and overall strength, and not worry about that layer of fat quite yet. I am eating clean, sticking to the plan.
Who was it that said Marilyn Monroe's ass looked like two cats fighting in a pillowcase? LOL ok i got some jiggle

Seeing results is highly motivating, no doubt about that, and when you're new at weights, the progress is positively shocking Well done.

The funny thing is your body will change in it's own fashion at it's own pace. I have noticed it never seems to fail that the parts you want to change the most are usually the ones that are the last to give up the ghost On the plus side, there's always something to be striving toward (which is why so many people who lift weights consider themselves a work in progress).

 

[trex74]

Seeing results is highly motivating, no doubt about that, and when you're new at weights, the progress is positively shocking Well done.

The funny thing is your body will change in it's own fashion at it's own pace. I have noticed it never seems to fail that the parts you want to change the most are usually the ones that are the last to give up the ghost On the plus side, there's always something to be striving toward (which is why so many people who lift weights consider themselves a work in progress).

Thanks, i'll remember that. I'm excited to be a work in progress!

 

[trex74]

So some stuff to report...the water thing is great, i'm finding it easy to glug down 64 oz/day.
I can see my triceps now!
I am sticking to my 40/30/30 with a cheat meal on Saturdays, and I am liking what I am seeing. I am not weighing myself, but I am seeing definition where there was none before. Am adding in exercises as I get stronger,
my training looks like this week:
Mon: leg presses, calf raises,leg extensions
Tuesday: tris-rope pulldowns/pushdowns, chest-dumbell presses, pec-deck machine
Wednesday: off
Thursday: shoulders: seated shoulder presses, lateral raises, reverse flies, standing rows
Friday: back -seated cable rows, traps-shrugs, biceps- dumbbell curls, barbell curls, hammer curls

 

[slat1]

Kick ass! keep hammering away. Change is addictive.

 

[musclemom]

I'm rooting for your continued success girl. I've had kind of a bad couple of days so I've been all over the place mentally but I'm cheering you on!

Seeing triceps is cool!!! Wait until you catch yourself trying the mandatory poses!!!

 

[trex74]

On an added note, last Sunday i just did cardio, and was able to run on the treadmill for 40 min straight, which i have never been able to before.
progress!

 

[musclemom]

On an added note, last Sunday i just did cardio, and was able to run on the treadmill for 40 min straight, which i have never been able to before. progress!

It's astonishing just how quick you get results if you give consistent effort, seriously. You don't have to "kill" yourself either. You find what you like, you stick with it, do it regularly and next thing you know you're doing 3x what you were a few weeks ago.

 

[trex74]

So I've graduated to 20 lb dumbbells in chest presses...I got all excited like a little girl...
*schwartzenegger accent*

 

[superqt4u2nv]

So I've graduated to 20 lb dumbbells in chest presses...I got all excited like a little girl...
*schwartzenegger accent*

Awesome work you will be amazed at where you are 3 months from now and then again in 6 months Keep it up.

 

[musclemom]

Bump for my honey

 

[trex74]

Bump for my honey

Thanks MM!!!!!!!!
well,
I am doing so much better, and am adding in a few more exerices as I get stronger...I am now using 20 pounders for not only chest, but shoulder presses, bicep curls and hammer curls.
My back is getting stronger, so ab crunches don't hurt so much anymore. They used to really make my back ache...
Going to do a little more cardio, as I haven't seen a whole lot of fat loss...
but i am so happy and pleased with my self.
Thanks guys for all the support!

 

[slat1]

Kick ass job!

 

[musclemom]

Here's wishing you a happy 2010, girl!!!

 

[PhoenixS]

Thanks MM!!!!!!!!
well,
I am doing so much better, and am adding in a few more exerices as I get stronger...I am now using 20 pounders for not only chest, but shoulder presses, bicep curls and hammer curls.
My back is getting stronger, so ab crunches don't hurt so much anymore. They used to really make my back ache...
Going to do a little more cardio, as I haven't seen a whole lot of fat loss...
but i am so happy and pleased with my self.
Thanks guys for all the support!

Very nice! Keep it up.

 

[trex74]

So, I am increasing my cardio to 3-4 x week, 30-45 min each time. I wasn't doing as much cardio as i could have, i'd mean to do it, but ended up just strength training.
I have those "problem spots" that I would like to see more fat loss on- especially on my abdomen, hips, and buttocks.
I realize that it takes time, and i have only been at it for 9 weeks. The thing is, I really don't have weight to lose per se, just losing fat and replacing it with muscle. I am thinking of getting a tape measure.
Will start adding in CLA to the mix tomorrow, and I started taking a high potency vitamin last week.
This week sees:
Mon: legpress ,calf raises, leg extensions, abductor, adductor, abs
Tues: dumbbell chest presses,chest flies, abs and 30 min cardio
Wed off
Thurs: dumbbell shoulder presses , flies, lateral raises. Triceps rope pulldown, triceps pushdown. 30-45 min cardio
Fri: Seated rows, cable rows, standing rows, dumbbell bicep curls, preacher curls, hammer curls, optional cardio
Sat off
Sun abs, cardio 30-45 min

 

[musclemom]

Oh, hon, the tape measure is critical, heck, callipers even. It's not hard to recomposition your body, especially when you're new to weights, but if you combine consistency, with new to weights with clean eating, the results are positively astonishing.

 

[bk_in_houston]

Hi Trex! Nice to meet ya.

 

[trex74]

Hi Trex! Nice to meet ya.

hi bk, welcome!!

 

[trex74]

Okay, I am not sure why I have been procrastinating on the tape measure, but I will get one THIS WEEKEND. If I write it, it's true. lololololol

 

[musclemom]

Okay, I am not sure why I have been procrastinating on the tape measure, but I will get one THIS WEEKEND. If I write it, it's true. lololololol

Just poking my nose in to say hey! (I've been under the weather for the past week plus).

Tape measure is WAY more reliable than the scale, especially when you throw weight training into the equation. It really is possible to do major body recomposition, especially when you first get into it and change up your diet. Plus heavy lifting will make your muscles hold water, which can throw things off, as well.

 

[trex74]

Just poking my nose in to say hey! (I've been under the weather for the past week plus).

Tape measure is WAY more reliable than the scale, especially when you throw weight training into the equation. It really is possible to do major body recomposition, especially when you first get into it and change up your diet. Plus heavy lifting will make your muscles hold water, which can throw things off, as well.

Hey back! Sorry to hear you're under the weather...
Good. I had been avoiding that scale at the gym, but I got on in a moment of weakness and saw a 5 lb increase!. My bf had just weighed himself and was stoked that he had gained weight. I had crazy thoughts, me.
I was also during "that time" which may have added water too. I know I bloat up because my rings no longer fit!
So, in a nutshell, I may never get on again!!!

 

[musclemom]

Hey back! Sorry to hear you're under the weather...
Good. I had been avoiding that scale at the gym, but I got on in a moment of weakness and saw a 5 lb increase!. My bf had just weighed himself and was stoked that he had gained weight. I had crazy thoughts, me.
I was also during "that time" which may have added water too. I know I bloat up because my rings no longer fit!
So, in a nutshell, I may never get on again!!!

Scales are evil, but if you're going to use one you have to be able to look at it pragmatically and remember that 16 oz is one pound, no matter whether you're drinking it or sitting it on a scale. Holding 1 to 3 pounds of water 24 to 72 hours after a heavy workout is not uncommon; holding up to 3 or 4 pounds of water before your cycle is also completely normal. In fact, if you get a really accurate scale and weigh yourself RELIGIOUSLY, the same time every day, you will see trends (remember, MM is slightly OCD). For example, I discovered ages ago my body gains nearly 2 lbs. before LOSING one pound (haven't figured out how that one worked yet).

Tape measure, mirror, fit of your clothes, those are better guides than the evil scale. Too many women live and die by the numbers they see on a scale, literally.

This is an interesting article that puts a little perspective on the absurdity of relying strictly on the weight numbers as a measurement of health and beauty, granted, it's primarily about BMI but since BMI is purely about height/weight then it's also about the scale:

Op-Ed

 

[trex74]

Scales are evil, but if you're going to use one you have to be able to look at it pragmatically and remember that 16 oz is one pound, no matter whether you're drinking it or sitting it on a scale. Holding 1 to 3 pounds of water 24 to 72 hours after a heavy workout is not uncommon; holding up to 3 or 4 pounds of water before your cycle is also completely normal. In fact, if you get a really accurate scale and weigh yourself RELIGIOUSLY, the same time every day, you will see trends (remember, MM is slightly OCD). For example, I discovered ages ago my body gains nearly 2 lbs. before LOSING one pound (haven't figured out how that one worked yet).

Tape measure, mirror, fit of your clothes, those are better guides than the evil scale. Too many women live and die by the numbers they see on a scale, literally.

This is an interesting article that puts a little perspective on the absurdity of relying strictly on the weight numbers as a measurement of health and beauty, granted, it's primarily about BMI but since BMI is purely about height/weight then it's also about the scale:

Op-Ed

Very interesting article!!

 

[musclemom]

Very interesting article!!

Oh I love it! George Clooney, Brendan Fraser and Bruce Willis are all obese, never forget that

And that's why a scale is full of complete shit.

I'm sorry, normally I have some respect for the CDC but this is one of the more lame comments ever released by a scientific organization:

"Overweight may or may not be due to increases in body fat. It may also be due to an increase in lean muscle."

A scale is a tool, but for certain subgroups it's a terribly flawed one, and one of those groups is people who train with weights seriously. You don't have to be an athlete, just have above average muscle mass for your height/weight.