Abxavier's journal

[abxavier]

(Folling ironwings journal inspired me to start my own. )
Stats;
5'6" , 127lbs, 23%bf
Highest weight was about 150lbs about a year ago.

Daily supps;
Multi-vitamin
Fish Oil softgels
Soon to be lipoflame before workouts
protein (found some that doesn't upset my tummy! BSN- Dessert. Not bad. Not bad at all.)

Nutrition;
40/30/30
Little to no sugar. Carbs based on energy levels.

I'm also still trying to get the nutrition thing down. But so far, so good! Cutting out all the junk food and soda and caffeine. Doing at least 4 meals a day now with snacks along the way to help tide me down. Healthy snacks, of course.

Goals;
Muscle gain, bf lowered. I would ultimately like to see 17-19%bf. And more noticeable muscle definition. Especially in the arms and abs.

More to come.

 

[abxavier]

Hey all..

I was wondering if you experienced women have any recommendations for any supps on helping to gain muscle mass... I want my arms to be noticeably cut and shaped. I work on them plenty, but they just aren't showing any cut results. I definitely feel stronger. And I have more bicep muscle. Just any tips on that would be fantastic.

BSN Dessert protein is fantastic, by the way! I just drank my last glass for the night and i'm not craving any chocolates anymore!

Didn't get to the gym today.. Had too much to do. Although i've already gone 5 days this week. Will be going tomorrow before work. Back day. . I love back day!

 

[abxavier]

I just posted my diet from yesterday on the "took measurements" forum I posted. Heh.

My work outs at the gym are usually with my boyfriend. Rarely do I ever go on my own unless I know exactly what i'm doing and doing it right. He's always there to help. I've been going to the gym since may of 07 but for the first like.... 5 or so months, I knew nothing so I only went and did cardio and abs. Then I met my bf. And started working in with him. I've seen strength improvements in my legs and arms, no doubt. And i'm seeing triceps when I flex! lol

monday- back and biceps(some days, just back) or added calves and cardio
tuesday- (didn't go today, have to work tonight, but was supposed to do shoulders) and abs
wednesday- will throw some shoulders in to make up for today and do biceps( maybe) and cardio
thursday- triceps and abs
friday- legs and calves and cardio
saturday- chest
sunday- if I go, I do strictly cardio and abs. No weight training.

These days mix up a lot, to accomodate for work.

I'm able to curl 30bs and pull 70lbs for back now. Started I think at curling 10lbs and pulling 40lbs.

Off to work.

More tonight!

 

[superqt4u2nv]

Nice girl a journal will really help you stay on track

 

[abxavier]

Thanks, ladies.

I appreciate everyone's help! Very much so.

Still learning this stuff and still waiting on my lipoflame to come in. lol

 

[abxavier]

http://i41.tinypic.com/2cqn2fb.jpg

http://i39.tinypic.com/syt5xj.jpg

http://i42.tinypic.com/jaawc3.jpg

Where i'm at right now.

Tonights work out; shoulders, abs and cardio

I'll post up what I did tonight.

Does anyone do the sauna?

 

[ironwings]

Keep it up - I'm glad to see you posting!

 

[superqt4u2nv]

Does anyone do the sauna?

Looking good girl keep at it!

Once in a while I will use the sauna just remember any of the water weight you drop from it is going to come back. I do really enjoy the sauna in the winter very relaxing.

 

[abxavier]

Alright, Ladies. It's been a bit since i've posted up, so here I am.

I've purchased "The Body Fat Solution - 5 principles for burning fat, building lean muscle, ending emotional eating, and maintaining your perfect weight" by Tom Venuto. And I must say that, so far, I love it. I've really learned a lot from it and i'm not even near half way through it. (Just got it yesterday. On page 48. So far he's talking about myths of being in shape and what it takes to get there, and about a lot of other emotional things that go along with actually getting up to the point in fitness that you want to be at.

One myth; "Fat people's metobolism is a lot slower than that of a fit person." Ha. He made a very good point, and basically stating that it's actually quite the opposite.

And i've learned (always felt, though) that "diet" isn't the best word for it. When people hear "diet" they think of hunger, bland foods, a restrictive eating program that one goes on, suffers through, then comes off of.

Anyhow, just thought i'd post up and let you know that, so far, so good. Lipoflame is great so far. Though I am only taking 1 pill each for now. May go up to two here in a few days.

Thanks for all your help!

Hope everyone is well.

 

[ironwings]

Alright, Ladies. It's been a bit since i've posted up, so here I am.

I've purchased "The Body Fat Solution - 5 principles for burning fat, building lean muscle, ending emotional eating, and maintaining your perfect weight" by Tom Venuto. And I must say that, so far, I love it. I've really learned a lot from it and i'm not even near half way through it. (Just got it yesterday. On page 48. So far he's talking about myths of being in shape and what it takes to get there, and about a lot of other emotional things that go along with actually getting up to the point in fitness that you want to be at.

One myth; "Fat people's metobolism is a lot slower than that of a fit person." Ha. He made a very good point, and basically stating that it's actually quite the opposite.

And i've learned (always felt, though) that "diet" isn't the best word for it. When people hear "diet" they think of hunger, bland foods, a restrictive eating program that one goes on, suffers through, then comes off of.

Anyhow, just thought i'd post up and let you know that, so far, so good. Lipoflame is great so far. Though I am only taking 1 pill each for now. May go up to two here in a few days.

Thanks for all your help!

Hope everyone is well.

It is simply nutrition - not A diet. The word diet refers to anything you eat but unfortunately society has turned it into "rule" to follow. I'm sure you will learn as Tom is a big fan of this that a diet that works for one person may not work for another. Everyone metabolizes (or oxidizes) food differently and your nutrition should be based on such. If you can get a hold of a metabolic test (question, answer format) you can learn a lot about how you react to certain types of food and from there create a nutrition plan that is perfect for you. And, may absolutely not work for another person. There is NO RULE OF THUMB for macros. It completely depends on how you oxidize food - not your weight loss goals. For example:

Slow oxidizers require higher percentage of carbs than of fat and protein both to lose weight and to feel energized.
Balanced oxidizers require an equal percentage of carbs,fat, and protein and can typically have a wide variety of foods that they do well with.
Fast oxidizers require higher percentage of protein and fat then carbs - they should have protein in every meal, including snacks.

Nutrition is the farthest thing from being cookie cutter. The longer you work on a healthy lifestyle the more you will learn how your body reacts to nutrients!

I am so glad you are reading up and learning! It really is an individual thing and by gathering all the info you can and experimenting with your body - you will be able to create exactly what you want. No one can give it to you.

How are your workouts coming along? Is your body responding?

 

[abxavier]

Ah, yes. As I've read in some threads, "If you aren't grunting and sweating balls, you aren't lifting heavy enough." I go now until it hurts. Until I can't curl another or squat anymore, etc.

I did back yesterday. Heavier weights, more reps (usually only did 10 each) and I am soooo sore. My chest is still sore from sunday. Though I didn't work them that much, they're the ones that hurt the most and the longest. Today I did bi's and tri's and I know for sure i'm gonna feel it tomorrow, because not only did I add weight, but I did a few dropsets both on preacher curls and on cables (for bi's.) My tri's always feel a workout. But I beat them up pretty good today too. I started with cables, then skull crushers(those ALWAYS get me) then back to cables for two different sets. I've been doing cardio mwf for 30mins after lifting. Shoulders tomorrow. I like doing shoulders. Shoulders, abs and cardio.
My calves are still sore from sunday as well. First time in quite a while that my calves actually got sore. Kinda hurts, but i'm liking it.

I think, tomorrow, i'm gonna start taking 2 lipo's.

So far, so good! The boyfriend is pushing me hard like I told him to.

Now back to my book.

 

[abxavier]

I agree completely.

He's definitely teaching me proper form. When he see's i'm not doing something right, he'll jump in and tell me to change it, or show me how. Like with db curls- I started out, months ago, using too heavy of a weight (20lbs) and I was using my shoulders and back more than I was using my arm. I know you've seen those people that bounce when they pull the weight up. Lol. That was me. Now i've toned down and started with ten and worked up to 20. And when I do 20, I can only do a few, so I dropset it from 20 to 10.
And with back... I had my forms all wrong. Now that he's shown me the right way to do them, I feel it every time. It is all about form. If your not doing it right, you'll see little to no progress. And as much as adding weight and form are important, stretching is also that much more important. Always stretch before going straight into lifting.

My boyfriend is actually the one that started here in the supplements forum and got told he should come here to the women's for better support. Then he showed me and I pretty much took over. Heh.

I completely agree with both of you ladies. IW and BM. You've both helped me so much. Thank you. And I definitely have been trying different foods to see what works well with me. I've been eating whole grain cheerios every other morning or so with little milk. 1%. And also, have either of you noticed getting gas when you take fish pills? I've been taking them every day for like 2/3 weeks now and I get bad gas all the time. Lol.

 

[abxavier]

Fantastic, ladies.

I think I have the flu.
So you can garauntee i'll be losing a few pounds-the wrong way.
I have not been able to keep ANYTHING down.

The stomach flu is going around these days.
BUT... I took two lipoflames yesterday.. the first time taking more than one in a week... and a few hours after taking it, I got sick. I did not get any sleep last night and i've been laying in bed all day. The only thing i've been able to keep down today is cheddar cheese cube blocks. And i'm sure those'll come up tonight.

I feel completely exhausted. Completely drained. I absolutely hate feeling sick to my stomach.

BLEGHHHH

 

[abxavier]

I've been drinking water when I felt okay enough to put something down my throat. Everything else has just come back up. Even the water.
I've been sleeping all morning. Laying in bed right now, actually. I slept almost all day yesterday, when I took tylenol pm to help knock my out. Woke up with dihrrea. My stomach isn't feeling too bad today. Still cramping all over and still feel a tad bit sick though. I want to go to the gym today, but it all depends if I feel up to it.

I've never ever had the flu so I don't even know if this is what I have...
Bleghhhhh

 

[Thandie]

I've been drinking water when I felt okay enough to put something down my throat. Everything else has just come back up. Even the water.
I've been sleeping all morning. Laying in bed right now, actually. I slept almost all day yesterday, when I took tylenol pm to help knock my out. Woke up with dihrrea. My stomach isn't feeling too bad today. Still cramping all over and still feel a tad bit sick though. I want to go to the gym today, but it all depends if I feel up to it.

I've never ever had the flu so I don't even know if this is what I have...
Bleghhhhh

You could also have a stomach virus. Drink plenty of liquid and have potassium as you might get dehydrated from diarrhea and retching. Do not workout till you're recovered as it's not going to make it better for you.

Feel better!

 

[abxavier]

Alright. I'm just letting my "conscious self" get to me. I swear I haven't been to the gym since I got sick and i'm still not feeling 100% today so I won't be going today, either.
Supposed to work tonight but i'm having someone cover my shift. I'm feeling a little better today. Didn't throw up my breakfast today yet so that is a plus. But my butt still hits the toilet every hour or so. Lady next door gave me some diarrhea pills that she got prescribed to her from the docs. I have a bottle of water sitting next to my bed and i'm just trying to relax. Woke up last night sweating. And when I move, I feel sick. When i'm still, i'm great. My hands are feeling really dry so I know that must mean i'm getting dehydrated. My lips are dry as well.
Woke up again this morning, hugging the toilet. But nothing would come up. So I sat on the toilet and there it all went.

I'm wondering if I could possibly be pregnant.... If I am, i'm no more than a month along... I'll be checking that later on today.

My appetite is also slowly coming back. I'm just scared to eat because it always makes me feel that much worse. Pizza sounds really good right about now.

Thank you ladies for the support. I hope I get better SOON. I'm already missing the gym and its only been 3 days.

 

[ironwings]

Let us know the outcome! Anywho, carbs are your best bet. In El Salvador they swear by a slice of bread and a banana Go figure - but, it worked every time!

Although I have a funny story. I had a surgery this past spring to remove some cancerous cells from my cervix. The doctor told me I would need to take it easy with food over the next few days. I sent onebreath out for a calzone about 2 hours after getting home! And, I kept it down. LOL.

My mother always told me that when I was sick as a child I would eat the pantry bare. Anything in there - I would eat it.

Take care dear....don't worry about the gym. You'll be back in no time and after a couple workouts you'll feel just like you did when you had to stop. That is the beauty of lifting consistantly. Times like this don't kill your progress!

 

[Thandie]

Feel better!!

 

[abxavier]

Today is a better day. I was worried it'd take a week or longer to get better. The sick feeling is almost gone. I haven't gotten back into the full groove of eating though. I ate a bit this morning and felt a tad sick and weak afterward so i'm gonna lay low on that. Now that i'm not feeling the sick feeling anymore, i'm definitely feeling the hungry pang. I ate a piece of bread last night just to help me sleep. It seemed to do the trick. I'm not waking up early in the mornings anymore. I still get a little motion sickness though.

And I checked on the pregnancy thing. Negative. Woo!!!! Such a relief. Anyhow, i'm gonna make it into work today, but I told the girl i'm working with that i'm gonna try to take it a little easy.

Thanks for helping, ladies.

May be able to hit the gym tomorrow. MAYBE. If my tummy is feeling good enough.

 

[abxavier]

Made it to the gym today. Was feeling great this morning. Nights are mostly whats getting me though. I'm taking it easy getting back into the eating scene. Just ate a little bit of my chicken ceasar salad.
And to top my sickness of, i'm pmsing. What a combination. Cramping and feeling a tad sick. But i've been drinking plenty of water. Nothing but water.

I took it kinda easy at the gym. Worked the usual on monday. Back and a little bit of abs and 30mns cardio. Then to work I went.

Anyhow, just thought i'd update you guys. Letcha know how i'm doing.

 

[needtogetaas]

Made it to the gym today. Was feeling great this morning. Nights are mostly whats getting me though. I'm taking it easy getting back into the eating scene. Just ate a little bit of my chicken ceasar salad.
And to top my sickness of, i'm pmsing. What a combination. Cramping and feeling a tad sick. But i've been drinking plenty of water. Nothing but water.

I took it kinda easy at the gym. Worked the usual on monday. Back and a little bit of abs and 30mns cardio. Then to work I went.

Anyhow, just thought i'd update you guys. Letcha know how i'm doing.

Good to see you sticking with it though... Its takes real dedication to make a life stile change

 

[Thandie]

Made it to the gym today. Was feeling great this morning. Nights are mostly whats getting me though. I'm taking it easy getting back into the eating scene. Just ate a little bit of my chicken ceasar salad.
And to top my sickness of, i'm pmsing. What a combination. Cramping and feeling a tad sick. But i've been drinking plenty of water. Nothing but water.

I took it kinda easy at the gym. Worked the usual on monday. Back and a little bit of abs and 30mns cardio. Then to work I went.

Anyhow, just thought i'd update you guys. Letcha know how i'm doing.

Abxavier, Just ease yourself into a full workout. Your body needs to rest and recover. Once you're better, you'll have a better workout and more energy.
Please, let us know how's your diet now.

 

[ironwings]

Made it to the gym today. Was feeling great this morning. Nights are mostly whats getting me though. I'm taking it easy getting back into the eating scene. Just ate a little bit of my chicken ceasar salad.
And to top my sickness of, i'm pmsing. What a combination. Cramping and feeling a tad sick. But i've been drinking plenty of water. Nothing but water.

I took it kinda easy at the gym. Worked the usual on monday. Back and a little bit of abs and 30mns cardio. Then to work I went.

Anyhow, just thought i'd update you guys. Letcha know how i'm doing.

How are you feeling?

 

[ironwings]

Where are you girl?? Miss ya.

 

[abxavier]

I've been so busy lately. In the process of getting everything boxed up. I'm moving! And boss lady went on vacation so I had that many more hours.

Anyhow, i'ts been what two or three weeks since I was sick. I'm great now. Back to my normal self. Although, when I was sick, I was starving because my stomach couldn't handle any food. I lost a few pounds. But gained them right back when I was able to eat normally again. My body went on strike saying "no more dieting! no more dieting!" So I started eating not-so-great foods. But no worries, i'm getting back to it. It's crazy how much 4-5 days of being ill can change your whole diet. For a few days after getting back to it, I was like, I'm so tired of eating this stuff. I want burgers and fries and a buncha chocolates. I ate a burger or two from wendys (on seperate days) and fries. I know, I know. But i'm getting back to it. Haven't eaten like that in about a week. Been drinking more water though. More salads than anything. And uh, monthly times.... I ccccraaavvveee carbs. Oops. Been going a little high on those too. But I swear once I get settled in my new place (plan to move on the 20th!) i'm gonna have nothing but healthy foods. And we're getting a george foreman grill. No frying chicken! And a blender for fruit shakes and whatnot. I'm very excited about that.
But I think my body is just starting to really get back to normal. I was hungry 24/7 when I JUST got back from being sick. I mean hungry.... pangs, hungry.

So, i've been doing better in the gym. Everything I work, i've been working harder. The bf told me to lower weight a little bit and do more reps. Sometimes he notices I can't get more than 10 reps on some exercises. I've been able to up my weight by 10 on back.
I think the only body part i'm having a problem with when it comes to exercising is shoulders. I'm really just not feeling much after working them.

So how are you lovely ladies doing?!

 

[mommalu]

glad yo see that you're back at it girl. The feeling of accomplishment after a good workout is so rewarding. And feeling "tight" is so exciting.
Post your workout with the exercises and these ladies will chime in and help you out with your shoulders. I love working my shoulders but "hate" the side raise. I don't feel strong when I do these. Anyhoo~
Keep up the good work!!

 

[ironwings]

I've been so busy lately. In the process of getting everything boxed up. I'm moving! And boss lady went on vacation so I had that many more hours.

Anyhow, i'ts been what two or three weeks since I was sick. I'm great now. Back to my normal self. Although, when I was sick, I was starving because my stomach couldn't handle any food. I lost a few pounds. But gained them right back when I was able to eat normally again. My body went on strike saying "no more dieting! no more dieting!" So I started eating not-so-great foods. But no worries, i'm getting back to it. It's crazy how much 4-5 days of being ill can change your whole diet. For a few days after getting back to it, I was like, I'm so tired of eating this stuff. I want burgers and fries and a buncha chocolates. I ate a burger or two from wendys (on seperate days) and fries. I know, I know. But i'm getting back to it. Haven't eaten like that in about a week. Been drinking more water though. More salads than anything. And uh, monthly times.... I ccccraaavvveee carbs. Oops. Been going a little high on those too. But I swear once I get settled in my new place (plan to move on the 20th!) i'm gonna have nothing but healthy foods. And we're getting a george foreman grill. No frying chicken! And a blender for fruit shakes and whatnot. I'm very excited about that.
But I think my body is just starting to really get back to normal. I was hungry 24/7 when I JUST got back from being sick. I mean hungry.... pangs, hungry.

So, i've been doing better in the gym. Everything I work, i've been working harder. The bf told me to lower weight a little bit and do more reps. Sometimes he notices I can't get more than 10 reps on some exercises. I've been able to up my weight by 10 on back.
I think the only body part i'm having a problem with when it comes to exercising is shoulders. I'm really just not feeling much after working them.

So how are you lovely ladies doing?!

I'm a fan of heavier weight, fewer reps to start (4 - 6 weeks or so) then finish it up with a couple of weeks of lighter compound set or drop set workout. To increase your calorie and fat burn, superset your exercises. Perform one exercise with as much weight as you can and immediately perform another (can be alternate muscle group or the same but pair them compound vs. isolate moves). Repeat this for all 3 or 4 sets. Then move on to your next two movements. Some love this method and others hate it.

Take baby steps with your diet or you'll never make it a lifestyle change. BTW - check out lunnah's recent thread - I posted a great recipe that could take the place of your morning cereal

P.S. Most guys (sorry fellas) will tell you to lift lighter weight for higher reps. They are just scared ;-o

 

[abxavier]

I do dropsets a lot. I did shoulders early last week and felt the burn afterward. I was happy.

I have another question.. about love handles. I know thats a part of eating right, but what are some good work outs to whip them into shape a little more? I do those side bend things with weight on the side machine but it doesn't do too much for the love handles. I hate them!

 

[Thandie]

I do dropsets a lot. I did shoulders early last week and felt the burn afterward. I was happy.

I have another question.. about love handles. I know thats a part of eating right, but what are some good work outs to whip them into shape a little more? I do those side bend things with weight on the side machine but it doesn't do too much for the love handles. I hate them!

No exercise will get rid of love handles. Only your nutrition will. As you burn the body fat, the love handles will start going away. So, if you have your diet in check, they will go away.

 

[ironwings]

Unfortunately she is right. There is no exercise that can resolve this. I would stay away from side bends though - unless you need to broaden your mid section. Some people hold fat there more easily too and that is typically the last place it comes off. You'll see yourself start to shape up - promise. I can't remember if I've said this before or not but take pics of you from front, back and side. Every few months do it again so that you can see your progress. Sometimes mirrors lie ;-)

Hope you are well!

 

[needtogetaas]

Looking good girl keep at it!

Once in a while I will use the sauna just remember any of the water weight you drop from it is going to come back. I do really enjoy the sauna in the winter very relaxing.

I like it a lot. Man it makes you feel so good.

 

[abxavier]

Hello, ladies!

Sorry it has been so long since i've been on!

Just going to update you on my progress so far.
I have a set workout routine that I do now and I will post that up and you guys can add or remove bits here and there if you think its needed!

My diet hasn't been very great. Although, I have cut out things like - sprite, candy and have added egg whites and a few other things. One thing i've realized that is yielding my process is------ I do not, whatsoever, eat enough protein!!!! I suck at taking the time to cook up some meat. LOL. But i'm in the process of writing down a diet and sticking to it and I will share that as well. Tweak some things here and there.

WORKOUT;

Monday; Shoulders, bi's and abs.
Shoulders:
SHOULDER PRESS; 4 sets of 12
REVERSE FLYES; 4 sets of 12.
DUMBBELL LATERAL RAISE; 4 sets of 12
UPRIGHT ROWS; 4 sets of 12
CABLE LATERAL RAISE; 4 sets of 12

Bi's
SEATED HAMMER CURLS; 3 sets of 12
OVERHEAD CABLE CURLS; 4 sets of 12
DUMBBELL SINGLE SPIDER CURLS; 3 sets of 12
superset; CLOSE GRIP BARBELL CURL with WIDE GRIP; 3 sets each for 10 reps.


Tuesday; Quads/calves
LUNGES; 3 sets, each until failure
super set leg extensions - - right leg for 10 reps, left leg for 10, both legs close for 10 and both legs wide for 10.

FREEHAND SQUATS; 4 sets of 30
HIP ABDUCTIONS; 4 sets of 12

SEATED CALF RAISES; 4 sets of 12
STANDING CALF RAISES; 4 sets of 12
CALF PRESS; 3 sets to failure


wednesday; chest/tri's/abs
INCLINE FLYES; 4 sets of 12
INCLINE DUMBBELL PRESS; 4 sets of 12
CABLE CROSSOVERS; 3 sets of 12
SMITH MACHINE INCLINE PRESS; 3 sets of 12
SMITH MACHINE INCLINE PRESS; 4 sets of 12

SKULL CRUSHERS; 4 sets of 12
INCLINE BARBELL TRICEP EXTENSIONS; 4 sets of 12
REVERSE GRIP TRICEP PUSHDOWNS; 4 sets of 12
TRICEP PUSHDOWNS WITH THE ROPE; 4 sets of 12

thursday; back/light shoulders
PULLUPS(the machine that helps you with weight); 3 sets of 12
REVERSE GRIP BENTOVER ROW; 3 sets of 12
LATERAL PULLDOWNS; 4 sets of 12
SEATED ROWS; 3 sets of 12
CLOSE GRIP PULLDOWNS; 4 sets of 12
DEADLIFTS; 3 sets of 12
BACK EXTENSIONS; 3 sets to failure

SEATED LATERAL RAISES; 4 sets of 12
SEATED BENTOVER REAR; 4 sets of 12
DUMBBELL FRONT RAISES; 4 sets of 12
SEATED DUMBBELL SHOULDER PRESS; 4 sets of 12

friday; hammy's/abs

SEATED LEG CURLS; 4 sets of 12
LYING LEG CURLS; 4 sets of 12
STIFF LEGGED DEADLIFTS; 3 sets to failure

Weekends off.
Usually do cardio every day, 15 minutes before workout on the stair stepper at high level and 15 minutes post workout on a different cardio machine. Usually switch it up.

I'll post up on my diet tomorrow when I get the chance. In the mean time, it'd be great if you guys could give input on this routine.

Nice to be back!

 

[Thandie]

Hello, ladies!

Sorry it has been so long since i've been on!

Just going to update you on my progress so far.
I have a set workout routine that I do now and I will post that up and you guys can add or remove bits here and there if you think its needed!

My diet hasn't been very great. Although, I have cut out things like - sprite, candy and have added egg whites and a few other things. One thing i've realized that is yielding my process is------ I do not, whatsoever, eat enough protein!!!! I suck at taking the time to cook up some meat. LOL. But i'm in the process of writing down a diet and sticking to it and I will share that as well. Tweak some things here and there.

WORKOUT;

Monday; Shoulders, bi's and abs.
Shoulders:
SHOULDER PRESS; 4 sets of 12
REVERSE FLYES; 4 sets of 12.
DUMBBELL LATERAL RAISE; 4 sets of 12
UPRIGHT ROWS; 4 sets of 12
CABLE LATERAL RAISE; 4 sets of 12

Bi's
SEATED HAMMER CURLS; 3 sets of 12
OVERHEAD CABLE CURLS; 4 sets of 12
DUMBBELL SINGLE SPIDER CURLS; 3 sets of 12
superset; CLOSE GRIP BARBELL CURL with WIDE GRIP; 3 sets each for 10 reps.


Tuesday; Quads/calves
LUNGES; 3 sets, each until failure
super set leg extensions - - right leg for 10 reps, left leg for 10, both legs close for 10 and both legs wide for 10.

FREEHAND SQUATS; 4 sets of 30
HIP ABDUCTIONS; 4 sets of 12

SEATED CALF RAISES; 4 sets of 12
STANDING CALF RAISES; 4 sets of 12
CALF PRESS; 3 sets to failure


wednesday; chest/tri's/abs
INCLINE FLYES; 4 sets of 12
INCLINE DUMBBELL PRESS; 4 sets of 12
CABLE CROSSOVERS; 3 sets of 12
SMITH MACHINE INCLINE PRESS; 3 sets of 12
SMITH MACHINE INCLINE PRESS; 4 sets of 12

SKULL CRUSHERS; 4 sets of 12
INCLINE BARBELL TRICEP EXTENSIONS; 4 sets of 12
REVERSE GRIP TRICEP PUSHDOWNS; 4 sets of 12
TRICEP PUSHDOWNS WITH THE ROPE; 4 sets of 12

thursday; back/light shoulders
PULLUPS(the machine that helps you with weight); 3 sets of 12
REVERSE GRIP BENTOVER ROW; 3 sets of 12
LATERAL PULLDOWNS; 4 sets of 12
SEATED ROWS; 3 sets of 12
CLOSE GRIP PULLDOWNS; 4 sets of 12
DEADLIFTS; 3 sets of 12
BACK EXTENSIONS; 3 sets to failure

SEATED LATERAL RAISES; 4 sets of 12
SEATED BENTOVER REAR; 4 sets of 12
DUMBBELL FRONT RAISES; 4 sets of 12
SEATED DUMBBELL SHOULDER PRESS; 4 sets of 12

friday; hammy's/abs

SEATED LEG CURLS; 4 sets of 12
LYING LEG CURLS; 4 sets of 12
STIFF LEGGED DEADLIFTS; 3 sets to failure

Weekends off.
Usually do cardio every day, 15 minutes before workout on the stair stepper at high level and 15 minutes post workout on a different cardio machine. Usually switch it up.

I'll post up on my diet tomorrow when I get the chance. In the mean time, it'd be great if you guys could give input on this routine.

Nice to be back!

Even if your diet hasn't been that great, it looks like you're going on the right direction. Those changes won't happen over night. Just be consistent and keep making small improvements.

You don't need 15 minutes before workouts. Do 5 mintes just to warm you up, then do cardio after training.

Yes, it would be great if you post what you eat.

 

[mommalu]

Abxavier~
I jump rope as a warm up before I lift. It gets pretty much all muscles warmed. Try it...you'll love it!!

Also~ you don't need all meat as your source of protein. Egg whites/HB eggs, legumes, protein powder & cottage cheese are also great ideas.

Keep at it...you're doing great.

 

[abxavier]

Thanks, ladies.

My exercising 5 days a week is what's keeping my weight at bay. LOL. If it weren't for working out and lifting weights, i'd probably be a cow now.

My new diet is gonna be;

Meal one(which I just ate, yay!)
2 egg whites
carnation instant breakfast. Has protein and carbs and all that good stuff. And tastes like chocolate milk!
and a granola bar. (I'm kinda iffy on eating that with meal one, but I'm usually still a little hungry after just the carnation and eggs)

meal two
on-the-go oatmeal bar(since i'm usually on the go around this time)
protein shake

meal three
can of tuna
apple

and usually go to the gym between 3 and 4
so protein shake post workout-would that count as the 4th?

and am kinda stuck after that.

 

[Thandie]

Thanks, ladies.

My exercising 5 days a week is what's keeping my weight at bay. LOL. If it weren't for working out and lifting weights, i'd probably be a cow now.

My new diet is gonna be;

Meal one(which I just ate, yay!)
2 egg whites (Have 3 egg whites and 1/3 cup of oatmeal instead)
carnation instant breakfast. Has protein and carbs and all that good stuff. And tastes like chocolate milk!
and a granola bar. (I'm kinda iffy on eating that with meal one, but I'm usually still a little hungry after just the carnation and eggs) (Leave the rest behind)

meal two
on-the-go oatmeal bar(since i'm usually on the go around this time)
protein shake (Have the protein shake, not the bar OR just take something with you like boiled eggs, slices of turkey with any carbs)

meal three
can of tuna (Tuna is good, but have it with vegetables or brown rice or couscous or quinoa or sweet potato)
apple

and usually go to the gym between 3 and 4
so protein shake post workout-would that count as the 4th? (Y[COLOR="Blue"(Yes)[/COLOR]

and am kinda stuck after that.[/QUOTE[COLOR="blue"]] You should also have fish at night with veggies. If you eat like this you wont be stuffed because it will help you burn fat. You're adding energy with all this food)[/COLOR]

Lift heavy and do no more then 30 minutes of cardio per day. You can cut it to 4 times a week.

 

[abxavier]

What I had yesterday---

Meal one;
granola bar
2 egg whites
instant breakfast mix

meal two--
oatmeal bar
protein shake

meal three--
(this was after the gym)
protein shake
apple

meal four--
tuna
8 baby carrots

meal five--
chicken salad

I lift heavy mon-fri and I usually do 30 mins each day. Sometimes am in a rush and only get 15 or 20. Damn work!
So I should only do cardio 4x a week?

Didn't have the granola bar this morning.
Instead, I had the instant breakfast, 2 egg whites, and a blueberry yogurt. Yes or no on yogurt? I'll add another egg tomorrow to make it 3.
Egg whites are so gross in the morning.

 

[abxavier]

Oh, and along with my breakfast drink, I take 2 fish oil pills and a multivitamin.

 

[abxavier]

Well, ladies...
It's been ,what, a week or two..
I feel a lot better now that i've been eating healthier. I still don't think i'm taking in enough calories, but I could be wrong.
My diet is pretty consistent. Some days it'll change up.
And the work out i'm doing is good. I feel lighter and stronger. My triceps and biceps are popping.

meals look like;

one; 3 egg whites, 1/3 cup of oatmeal and a breakfast mix drink with 2 fish oil pills and my multi.

two; protein shake

three; (sometimes this meal is eaten before the gym and sometimes after, depending how busy I am that day) so it varies from a post workout protein shake and a chicken salad.

four; can of tuna and yogurt (this varies, also)

five; either 4 oz beef patty, chicken or fish and 1 cup veggies

sometimes I eat a sixth because I don't get to bed until 11 or 12pm so it'll either be a protein shake or yogurt.