BCAA's

[Thandie]

Thanks for the welcome ironwings

Thandie~ I'll have to try that # tomorrow. I'm sure they are closed by now.
So a little about me.
I'm 43, married 23 years, 2 boys ages 21/20(in March) At my heaviest I was 200lbs and lost the majority of it through weight watchers. I have been a lifetime member for for 17 years and now I'm stuck in a rut and board. It's not working anymore and I realize that it's not the weight loss I'm looking for it's the fat loss. I know through WW I won't achieve that.
So~ for the last 6-9 months I have been working out at home. It's been going real good. These last 2 months I have really been watching what I eat. I no longer eat processed foods, no artificial sweeteners, no caffeine, no sweets...All Natural and fresh. I don't smoke, drink and have a pretty boring life I have really enjoyed searching the internet and reading about clean eating and the glycemic index.
I recently had a physical and got the clean bill of health.
My cholesterol is 175
HDL 59
TRIGLYC 48
VLDL 10
LDL 106
CORONARY RISK "LOW"

So I joined a club and just started Monday.
Here's what I did. I'm really good with the names yet so forgive me.

Chest:
bench pressed 65 (bar + 2 10's)
peck fly machine (40#)
fly's(at an incline) 15#
push ups
Tri's
not sure of the name but it has the rope (20#)
lay on bench and have bar over head??
seated rows (60#)
These were 3 sets of 12
then 3 sets of 10
3 sets of 8
YES~ I can feel it today.
Tomorrow I am circuit training.
Please feel free to add any comments. I appreciate them!!

Great strength; and you just started!

It would be best if you do a split Such as:
Chest & triceps.
Legs & shoulders.
Back & biceps.

Have a day in between to recover.
Monday
Wednesday.
Friday. Or any way you'd like it.

I've noticed you did Pec fly machine and fly incline.
Try fly on the incline and on the flat bench do presses or flat presses on the machine. There's no need to do so many chest exercises.
You said you're doing a circuit train today. I think if you hit two body parts per workout day you'll benefit more.

You said you hit a plateau on your diet and I've giving you some suggestions. Would you post what you're eating and when?that way we can tweek it for you. You're already disciplined, which is great. That's half the battle. You're doing great!

 

[mommalu]

Wednesday 11/26/08
6am 1 scoop of Creadrive with 10oz water
6:30 hit the gym~ Legs
V-Squat machine 70# 3 sets of 12
Leg Extention 30# 3 sets of 12
Leg curl 40# 2 sets of 12 30# 1 set of 12
Seated leg curl 15# 3 sets of 12
Hip extention 110# 3 sets of 10
Lunges 30# 2 sets of 10

Bicep curl 40# 2 sets of 8 30# 1 set of 10
seated bicep curl 12.5# 2 sets of 10 15# 1 set of 8
Cable bicep curl 15# 1 set of 10 20# 2 sets of 10
seated row 70# 1 set of 8 55# 2 sets of 10
lat pulldown 40# 1 set of 8 30# 1 set of 12 35# 1 set of 12
Incline press 15# 1 set of 12 17.5# 2 sets of 12

Eliptical 20 min 5 min abs

Immediately after I had 2 scoops of chocolate whey with water(8am)
9am 3 egg whites with reduced fat cheese & salsa
1C kashi go lean w/1C skim milk
12pm 1 wholegrain flatout wrap with homemade refried beans, reduced fat cheese & salsa
3pm apple
Please let me know what I need to change.

 

[mommalu]

here's what I had for yesterday for food:
~steel cut oats w/skim milk, agave nectar & dried apricots(7am)
~Nonfat cottage cheese(1C) with pomegranate seeds(9:30am)
~2 hardboiled eggs with homemade taco soup(12:30pm)
~car ride home(5pm)apple
~dinner Artichoke lemon chicken

~Protein bar(Balance Gold Low GI)
~Banana after dinner with organic peanut butter

This is normally what I eat:

I always have a huge salad either for lunch or dinner. Many times both!!

 

[Thandie]

Wednesday 11/26/08
6am 1 scoop of Creadrive with 10oz water
6:30 hit the gym~ Legs
V-Squat machine 70# 3 sets of 12
Leg Extention 30# 3 sets of 12
Leg curl 40# 2 sets of 12 30# 1 set of 12
Seated leg curl 15# 3 sets of 12
Hip extention 110# 3 sets of 10
Lunges 30# 2 sets of 10

Bicep curl 40# 2 sets of 8 30# 1 set of 10
seated bicep curl 12.5# 2 sets of 10 15# 1 set of 8
Cable bicep curl 15# 1 set of 10 20# 2 sets of 10
seated row 70# 1 set of 8 55# 2 sets of 10
lat pulldown 40# 1 set of 8 30# 1 set of 12 35# 1 set of 12
Incline press 15# 1 set of 12 17.5# 2 sets of 12

Eliptical 20 min 5 min abs

Immediately after I had 2 scoops of chocolate whey with water(8am)
9am 3 egg whites with reduced fat cheese & salsa
1C kashi go lean w/1C skim milk
12pm 1 wholegrain flatout wrap with homemade refried beans, reduced fat cheese & salsa
3pm apple
Please let me know what I need to change.

You're doing an excellent job!
How many calories are you getting.
Macros: How much Protein, carbs and fat in grams.

I'm just tweeking things, but you're doing great.
When you train, try challenging yourself; either go heavier or more reps so you make progress..

 

[mommalu]

is that too many exercises? I was lifting for 1 hour.