cindy's journal

[cindylou]

Hey I hope its ok if I start a journal here.

I will be super motivated if others follow along, and give advice etc.

3/22/5
Morning cardio 20 min tredmill 5 mph 10 min HIIT (i think?) 10 mph for 30 sec, 4 mph for 1 min, I only did that twice, then I did 9 mph for 30 sec, etc. ha ha.

Is that what is considered HIIT? Any advice welcome

M1 = Pshake w/fat free milk

M2 = 1 tablespoon natty pb

m3 = chicken salad w/ Walden farms calorie free dressing - (i only use 2 tbs. anyway)

m4 = PWO shake

m5 = chicken w/ brown rice + veggies

BTW - as I said earlier I am 5'6 and 140 pounds. I will post pics hopefully tomorrow. My goal is to be 125 or at least somewhere around there. I dont really look 140, but thats what it says - or maybe I do , I dunno. I have a twin sister that weighs 140 but I am two sizes smalller.

I dont know. Any advice is wanted !!!!!!!

Yesterday's diet was basically the same, but instead of brown rice it was a sweet potato, and no cardio, leggie day.

I split my wouts w/ one body part each day, but I think I'm going to change it up, any suggestions? I have been doing that for about 2 years now, but that puts me in the gym about 6 days a week, and I tend to skip back, or shoulder days. (i know.) Sometimes weeks at a time.

okay, so I will be posting here from now on.
kay bye!

 

[jenscats5]

Of course you can start a journal here!! Glad to see it!!

Just a small tip: Don't be overly concerned with your scale weight. You can have a low bf% & fit into a smaller size without losing actual pounds.... A woman here who has a log actually lost 2+ sizes but gained 6 pounds....

 

[The Shadow]

stcik with one body part per day

 

[cindylou]

really?

 

[nycgirl]

really?

Cindy - Welcome!!!

Btw, trust Shadow - he knows what he is talking about. Most of us have been or are on programs that he has created. I'm sure those that are not on any of his programs, definitely listen to his advice. I've seen tremendous results with regard to gain in strength and muscle since I've been on his program.

 

[*Bunny*]

Of course you can start a journal here!! Glad to see it!!

Just a small tip: Don't be overly concerned with your scale weight. You can have a low bf% & fit into a smaller size without losing actual pounds.... A woman here who has a log actually lost 2+ sizes but gained 6 pounds....

ahem....how about the one who lost 11 lbs in one day from all the water she drinks....ok well maybe 10.6 lbs

 

[jenscats5]

ahem....how about the one who lost 11 lbs in one day from all the water she drinks....ok well maybe 10.6 lbs

is that you?? water goddess......

 

[The Shadow]

well......


Ahem......due to work related stress and compounded by poor meal planning...I have dropped 8 pounds in 6 days last week......

 

[cindylou]

btw - I just figured the way I was doing things was inefficient. unefficient? ha. but i'll keep it to one bp a day, thats fine.

Who here works out alone? I just lost my wo buddy. Maybe its better that way.

 

[jenscats5]

btw - I just figured the way I was doing things was inefficient. unefficient? ha. but i'll keep it to one bp a day, thats fine.

Who here works out alone? I just lost my wo buddy. Maybe its better that way.

My hubby will go to the gym with me most days..... but on Leg day I'm alone.... he won't work his legs...

 

[Linzie1303]

btw - I just figured the way I was doing things was inefficient. unefficient? ha. but i'll keep it to one bp a day, thats fine.

Who here works out alone? I just lost my wo buddy. Maybe its better that way.

Hey cindy! I have always worked out alone..until a friend of mine wanted to lose weight and became my gym shadow. I thought I was better off alone*I'm a get in get out girl* but it turns out that I had better workouts with her around!! She leaves soon..so I'll have to get used to being single at the gym again! BTW-love your progress. Hope to see some pics soon!

Keep up the good work!
Linzie

 

[cindylou]

MINE wont do legs either!! ha ha ha! Silly boys.

hey - linzie, WHAT progress????? hee hee!

 

[toitasatiger]

well......


Ahem......due to work related stress and compounded by poor meal planning...I have dropped 8 pounds in 6 days last week......

So, you're going to rub it in our faces like that??? totally kidding.

 

[toitasatiger]

btw - I just figured the way I was doing things was inefficient. unefficient? ha. but i'll keep it to one bp a day, thats fine.

Who here works out alone? I just lost my wo buddy. Maybe its better that way.

I meet my boyfriend at the gym but I workout alone as well. I like to wear my MP3 player with some good tunes because I don't like to talk or get distracted in the middle of my workouts. But at the same time, if you can find a good workout partner that can be focused as well, that's always good because it helps push you! My BF definitely motivates me when i see how hot he is and I want to get on that level of hotness so that he looks at me the way that I look at him!!!

 

[cindylou]

ha! I had a bad workout partner. I used to workout w/ hubby, but then we got married??? We dont go together anymore. He goes w/ his friend and now I have no one.

It would be nice if the ol' hubby would notice me a little more!

 

[cindylou]

I have read the stickies, and heard you guys talk about Shadow's program. What is the program? The training? Diet? Both? how could I make that work for me?

I am still trying to understand the training, i'll keep reading. Right now I suck and I just dont do alot for back, or chest (gasp), and I'm not sure i understand TUT, but i'll keep reading. I'm just not up to par yet w/ you guys.....

 

[toitasatiger]

It would be nice if the ol' hubby would notice me a little more!

Don't worry about that, a few weeks after this and you'll start to notice changes in your body the way that I have and he'll be noticing in no time I'm on week 5 now and I feel GRRRRRREAT. I have hope than soon enough my bf won't be able to keep his eyes off of me

 

[The Shadow]

I have read the stickies, and heard you guys talk about Shadow's program. What is the program? The training? Diet? Both? how could I make that work for me?

I am still trying to understand the training, i'll keep reading. Right now I suck and I just dont do alot for back, or chest (gasp), and I'm not sure i understand TUT, but i'll keep reading. I'm just not up to par yet w/ you guys.....

not sure of the question...everything you asked is covered in the stickies....


also - do a search of SHUT IT training

 

[jenscats5]

I have read the stickies, and heard you guys talk about Shadow's program. What is the program? The training? Diet? Both? how could I make that work for me?

I am still trying to understand the training, i'll keep reading. Right now I suck and I just dont do alot for back, or chest (gasp), and I'm not sure i understand TUT, but i'll keep reading. I'm just not up to par yet w/ you guys.....

Shadow's Program is a combination of diet & training.... The Project Summarized sticky is pretty much just the workouts posted so we could find them easily, print them out & take with....

If you don't want to follow his diet to the letter, that's fine -- I'm not, but I use www.fitday.com to track everything I eat & follow a 40/30/30 (P/C/F) ratio pretty much.....

TUT = Time Under Tension, which is how long it takes you to complete a movement. For example a 6 TUT is 6 seconds it should take you to curl a Db from the lower position to the top & back again. (If I understand it correctly!) Feel free to ask any question, any time....

 

[cindylou]

Okay. Well, I was read the program and then tried to follow journals and was getting confused. Thanks for clearing that up. I'll have to read more on that thanks! I'm def. a newbie. Thanks for everyone's patience.

 

[*Bunny*]

I like to wear my MP3 player with some good tunes because I don't like to talk or get distracted in the middle of my workouts.

I have the STFAFM face on the whole time...

(Stay The F...Away From Me)

I like to bust a$$ alone 95% of the time... the other 5% in chillin in the hottub/sauna with BF

Sometimes, when people don't get the idea, I grunt & make funny faces when I lift too

 

[toitasatiger]

I have the STFAFM face on the whole time...

(Stay The F...Away From Me)

I like to bust a$$ alone 95% of the time... the other 5% in chillin in the hottub/sauna with BF

Sometimes, when people don't get the idea, I grunt & make funny faces when I lift too

LOL!! I'll try that today while making this face... That should keep everyone away if my sweat drenched shirt doesn't do the job. Maybe throw in a fart just to be sure????

 

[*Bunny*]

LOL!! I'll try that today while making this face... That should keep everyone away if my sweat drenched shirt doesn't do the job. Maybe throw in a fart just to be sure????

lmfao, my BF is like "i don't know you..."

It's GREAT.

In all honesty, I think the only guy I would ever let work me out would be Shadow.

Cindy please let me know if you have any questions as well...

 

[toitasatiger]

hahaha good times.....

Good Luck CindyLou!!!! You'll do great, we're all here for support!!!

 

[cindylou]

HA! I think im gonna give the program a go. I'll do everything exactly, except for leg day which i have a routine i like already and some things for chest, unless you think that would really matter?????????????

We shall see how it goes. Do you guys add milk to your protein shakes? or water. my shakes taste like crap w/ water, but i dont like to drink so much milk a day. Plus, I dont do pilates or anything like that. I enjoy running, well more like jogging.

What im trying to say is i dont drink milk right now, should i???? If i took out the milk, the only carbs i would be getting would be at night. or from some fruit, which dont count, ah, screw it I'll drink the damn milk. ha ha . I'm thinking and typing at the same time..........

 

[cindylou]

toit, where are you from?

 

[toitasatiger]

I live in New Braunfels, TX but grew up in Southern California (My dad was in the military) what about you?

 

[*Bunny*]

HA! I think im gonna give the program a go. I'll do everything exactly, except for leg day which i have a routine i like already and some things for chest, unless you think that would really matter?????????????

We shall see how it goes. Do you guys add milk to your protein shakes? or water. my shakes taste like crap w/ water, but i dont like to drink so much milk a day. Plus, I dont do pilates or anything like that. I enjoy running, well more like jogging.

What im trying to say is i dont drink milk right now, should i???? If i took out the milk, the only carbs i would be getting would be at night. or from some fruit, which dont count, ah, screw it I'll drink the damn milk. ha ha . I'm thinking and typing at the same time..........

What exactly is your leg workout? Post it in case you may not realize you are doing too much... maybe too little?


In your Post Workout Shake, if you use a little milk to add some flavor that's fine. I used fresh fruit b/c I could not stomach a Protein shake for the life of me when I started.
--------------------
Here is an example of an old HIIT session of mine... the speeds are HIGH but this is just for your reference, I think I saw you wanted a little clarification...

Sorry is this comes off elementary...
HIIT -
One Cycle = One part HIGH INTENSITY for 30 seconds + One part Recovery for 1 Minute

For my HIGH INTENSITY I run on flat tread (ZERO incline) ALL OUT for 30 seconds at 10.5 mph (adjust accordingly)

For the Recovery I will bump up the Incline to 15 (highest setting) and walk for 1 minute @ 3.5 mph.

If the HIIT calls for 10 cycles, repeat that 10 times...

When I 1st started (and now) watching me do this is hilarious and I will hold on sometimes so I don't fall off.

Those wo/men who spend 2 hours on the tread/elliptical think I'm crazy but I burn off in 20 minutes, what some do In an hour or more, only 3 times a week opposed to their 7 days a week.

Sorry if I confused you ... trust the Project

 

[toitasatiger]

That's a great HIIT routine. That's the one i'm going to try tomorrow morning. Well, instead of 10.5 (i need to work up to that) I"m going to go up to about 8.5 and see how that feels. I've been doing recovery at 15 incline also and that is killer but i love it!!

 

[*Bunny*]

That's a great HIIT routine. That's the one i'm going to try tomorrow morning. Well, instead of 10.5 (i need to work up to that) I"m going to go up to about 8.5 and see how that feels. I've been doing recovery at 15 incline also and that is killer but i love it!!

If you are following Shadow's plan, I would stick with the HIIT for the week...
HIIT cardio for 8 CYCLES -
Try this for a challenge :

the HIGH INTENSITY part: 45 sec, 5.0 Incline, Speed 8.5-9.0 mph
the recovery: 1 minute, 5.0 Incline (same Incline but reduce speed), Speed 4.0-4.5 mph

 

[cindylou]

OKAY! Cool. I do 10 mph for the 30 secs right now, but I dont recover at an incline, so I'll try that, but i guess my tredmill is a piece of crap because it dont go over 10 mph.

Figures.

And since it dont, i wont be doing more than 10 mph. You have to make cardio appointments at my gym if you want to do cardio in the am, so thats not happening.

ha ha ha!!!!!

 

[toitasatiger]

OKAY! Cool. I do 10 mph for the 30 secs right now, but I dont recover at an incline, so I'll try that, but i guess my tredmill is a piece of crap because it dont go over 10 mph.

Figures.

And since it dont, i wont be doing more than 10 mph. You have to make cardio appointments at my gym if you want to do cardio in the am, so thats not happening.

ha ha ha!!!!!

are you serious about the cardio appts? i've never heard of that. I'm a dork and I have 2 memberships and 2 gyms in our town!!! I've been at my original gym for about 3 1/2 years and I love doing cardio there because they have a lot of cardio equip. and it's close to my house but the other gym is where my BF goes and my job has a corporate rate there so i figured why not? So, i signed up there and it's closer to my work and that's where i weight train. Is there any other gyms you can go to that aren't like that or are you locked down in a contract with them for now?

 

[*Bunny*]

OKAY! Cool. I do 10 mph for the 30 secs right now, but I dont recover at an incline, so I'll try that, but i guess my tredmill is a piece of crap because it dont go over 10 mph.

Figures.

And since it dont, i wont be doing more than 10 mph. You have to make cardio appointments at my gym if you want to do cardio in the am, so thats not happening.

ha ha ha!!!!!

Ehhh that sucks!

Just remember, if you're following Shadow's Project, stick to the plan for HIIT that particular week, (wherever you jump in, not sure if you're starting at the beginning.)

Also, if the situation presents itself where you need to up speed and you're already max'd, just up the incline...

 

[cindylou]

When I bought it awhile back, i never imagined i'd ever go any faster.

Oh well!

I should probably start at the beginning, no? I prob. will. thanks for the help. =)

thats so funny, i used to belong to 2 gyms too. I have no contract w/ my current gym - I prepaid one year so now im a life-er. I never have to pay them ever again. Good deal huh? Its just so busy from 5-6am (when i would have to go) that you have to make appts. SO I bought a tredmill, but i could only afford, what i have, and am now starting to outgrow.

 

[cindylou]

sorry i cant give out any more K.

 

[toitasatiger]

When I bought it awhile back, i never imagined i'd ever go any faster.

Oh well!

I should probably start at the beginning, no? I prob. will. thanks for the help. =)

thats so funny, i used to belong to 2 gyms too. I have no contract w/ my current gym - I prepaid one year so now im a life-er. I never have to pay them ever again. Good deal huh? Its just so busy from 5-6am (when i would have to go) that you have to make appts. SO I bought a tredmill, but i could only afford, what i have, and am now starting to outgrow.

I hear ya. That is a good deal! I do my cardio in the am (6) also but the only people there are the cute little old folks that workout and there's only a couple of them. Otherwise the gym is PACKED with people after work hours but it's not too bad. Like Bunny said, upping the incline helps a lot for the intensity part....I think that was bunny that said that

 

[cindylou]

20 min cardio 5mph + HIIT 10 30 sec + 4 mph at 10%incline 1 min, um, yeah, kicked my ass.

m1 = egg white frittita

 

[shugga]

Good luck cindylou! Please let me know how you like logging everything. So far I'm just writing it all in a spiral. I work out alone and make faces and grunt as well! Bunny cracks me up. The fart thing?!?! I'll give that a shot. Lord knows I've got protein pooties all day! Post some pics! Maybe you'll motivate me to learn how! I'm so technology illiterate.

 

[*Bunny*]

Bunny cracks me up.

post em' , it helps

 

[cindylou]

kay. I took pics, but they are not on a digital camera, so i haveta scan it in on za scanner. I shoulda took them w/ the digital camera, but i did not, so there.

I really need to post them though just get it done and over with huh?

3/24/5
no cardio today. Can you believe that? I cant. But the battery was dead in the ol' mp3 player and I was like, oh well, you can have a day off. Prob. doing too much anyway. but then i tell myself im lazy , and that's just lazy woman excuses.....im so conflicted on that.
m1 = 1/2 oats + 1 scoop PP

since i was spacy on yesterday's posting:

m1 = egg white frittia

m2 tuna salad w/ strawberries

m3 = pow shake

m4 = filet w/ broccoli and sweet potato

TRAINING:

I know my numbers are low but i suck right now.

Biceps/triceps

biceps

preacher curls 40 3 SETS OF 10

cable curls 50 3 sets of 10

rope 50 3 sets of 10

skull crushers 30/3 sets of 10/

tricep pushdowns 70/ 3 sets of 10

rope 60 3 sets of 10

extentions 2 sets 10

kay thats it, any suggestions?

i prob. shoulda done the rope first but my gym is just getting so frikkin busy. I'm not used to doing tri/bis in one day. I usually do back/bis, then shoulders/tri but i like this.

It was my first time alone in months. I'm used to having someone w/ me. I'm the only girl over there and by myself, it sucks. I get stared at, and I dont know if its because they think i look good? or if they think that im stupid or something. Listen to me, ha! I think the whole world revolves around me. lol. But i'm self-cons. by myslef i found out yesterday. I did not know that. I guess i got comfortable w/ the company.

Oh well. toodles.

I dont know what to do today. I already know i'll be in the gym fri, and sat, so i kind of have nothing to do? maybe i should not go?

 

[jenscats5]

I get stared at too at the gym -- I'm one of the very few women that lift weights & the only one (so I've seen) that do SLDLs.

When I first started going -- the Prison Crew (my nickname for this group of guys) would stare at me cuz I think they didn't think I could lift heavy, but now I think they're used to it.....

Don't worry about the amount/pounds you lift -- concentrate now on form, the increases will come....

 

[cindylou]

i will prob. be around 1400-1600 cals by the end of today.

I think thats too many, plus its an off day.

Oh well.

Maybe i should go do chest today instead of tomorrow.


m1 - oats w/ 1 scoop PP

m2 - peantus

m3 - salad w/tuna

m4 - protein bar, i know iknow, WHY? WHY DID I EAT THAT?

m5 - chicken w/ broccoli and sweet potato.

or a pow shake

I dont understand why im doing so lukewarm on my diet?

im always like this, if i know that im going to go out drinking on the weekend my diet is super tight during the week to make up for calories, but if i know im not, i have little cheats here and there.

I never really get anywhere this way. Oh well. I dont want my journal to be depressing.

Its been cloudy and rainy for 3 days straight now and its starting to get to me. sigh.

 

[*Bunny*]

i will prob. be around 1400-1600 cals by the end of today.

I think thats too many, plus its an off day.

keep the range 10-12 times your body weight... You're 140, that is fine

 

[cindylou]

yesterday i did end up going to the gym, chest.
I prolly did too many things but oh well, i dunno what else to do, i almost did not go
today calves/abs
sat - shoulders
sun/off

morning cardio 20 min + 10 hiit, i really really think that is pretty hard, i cant wait till can do more, cuz right now im wheezing just plain suck

next week im gonna cut out condiments too, because i dont count those calories, and i really just need to cut em out anyways. i prolly use too much of that sugar free bbq sauce, and salsa, etc. I dont know why im tryin to hide the tast of my veggies neway. they tast good. so yeah.

 

[Sassy69]

i will prob. be around 1400-1600 cals by the end of today.

I think thats too many, plus its an off day.

Oh well.

Maybe i should go do chest today instead of tomorrow.


m1 - oats w/ 1 scoop PP

m2 - peantus

m3 - salad w/tuna

m4 - protein bar, i know iknow, WHY? WHY DID I EAT THAT?

m5 - chicken w/ broccoli and sweet potato.

or a pow shake

I dont understand why im doing so lukewarm on my diet?

im always like this, if i know that im going to go out drinking on the weekend my diet is super tight during the week to make up for calories, but if i know im not, i have little cheats here and there.

I never really get anywhere this way. Oh well. I dont want my journal to be depressing.

Its been cloudy and rainy for 3 days straight now and its starting to get to me. sigh.

Takes a while to get the habit of a particular way of eating started so it is just natural to you. But also don't cut out so much (unless you are in final contest preparation) of the stuff that makes your diet enjoyable. Just things in moderation. It also takes a while to figure out some alternatives to the "really bad stuff" that work for you.

You should spend some time looking at the recipe thread on the top of this board & the Diet board for some stuff that sounds good. I also really like the South Beach Diet book -- it has great recipes that fit well within the type of diet you are following.

And always keep your eye on where you are heading & not where you've been. We're a week into spring and summer is around the corner ....!

You're doing great!

 

[cindylou]

did not drink all weekend. woo hoo!

had cheat meal on sunday for easter, but that was planned. im a little bloated, but i've been worse.

Sat - shoulders
sun - cardio
- weights off


mon - cardo off
- back

 

[powerhouse972]

did not drink all weekend. woo hoo!

had cheat meal on sunday for easter, but that was planned. im a little bloated, but i've been worse.

Sat - shoulders
sun - cardio
- weights off


mon - cardo off
- back

.

 

[toitasatiger]

did not drink all weekend. woo hoo!

had cheat meal on sunday for easter, but that was planned. im a little bloated, but i've been worse.

Sat - shoulders
sun - cardio
- weights off


mon - cardo off
- back

Yaaaayyyy! I'm so proud of you!!! I feel like I haven't been here in ages! I started my new job today and I don't have a computer because my "title" is patient care at a radiology office so I can't play around on a computer like I did at my old job Anyways, enough about me, GREAT JOB CINDYLOU!!!

 

[cindylou]

Yesterday i did not make it to the gym, im building a new home, and sometimes that gets in the way off stuff......
but diet was good.
m1 = w/2c. oats + egg sub
m2 = 1 cup spinach + tuna + fruit
m3 = 1 hb egg + 1 egg white
m4 = tons of broccoli 8 oz. chicken, + 1 small sweet potato

so, today is like monday for me.
m1 = egg whites

cardio 20 min + 10 hiit. good times.

thats all i have so far today.

i lost 3 lbs last week. but thats normal. for me, i normally gain alot of water weight from drinking and then retaining water and then losing it again, its a cycle, but since i did not drink, im not retaining any water, so we will see again on sat what happens there. i am now 137.

i will for sure post pics and measurements after i take my pics on sat. i've been taking them each sat, but i really need to use up the rest of the film. okee doke. bye

 

[cindylou]

arm workout yesterday plus cardio

triceps
skull crushers 40/10/1
30/10/2
extentions 20/10/3
pushdowns bar 70/10/3

biceps
preacher curls 20/10/6
cable curls one arm 30/20/2
rope 50/10/3

thats it i suck. lol.

i tried to do the walking/cardio on an incline type cardio this morn, i dont like it that well. is that better than a light run????


today legs

yeseterday's diet

m1 = egg whites
m2 = tuna, spinach fruit
m3 = pow shake
m4 = shake
m5 = 6oz. sirloin small yam, tons of broccoli
m6 = 3oz chicken

 

[cindylou]

Today so far:
m1 = egg beaters + 1/2 cup oaties

m2 = 1 cup. spinach + 1 can tuna + 4 crackers 4 strawberries + handfull bberies

m3 = POW shake

im hungry right now, but im at work and out of food.

I just came back from doing my leggies! seems everyone else was doing legs too. I might switch my leg day. I'm tired of a crowded gym

oooh. there is this one girl there that has the sexiest abs ever. I want abs like her. I am going to post pics, and if I did that could you guys help me get down to a bf like that? I'm sure i dont have too far to go. I will do ANYTHING. any amount of cardio, diet, anything. lol. I must do that before i have kids! just to say i did, and have a pic of it. and know how to get there, after i have kids, to have a goal, and not be ignorant of how to get there.

I think that's my problem. Just plain ol' ignorance.










i know. diet.

 

[cindylou]

30 min cardio this morning

m1 = egg whites + 2 tbs. ff cheese + a couple bites low carb protein bar

today is chest. my schedule is all f-ed up this week, but i'm trying to roll w/ the punches ha ha .

 

[cindylou]

m2 = 1 cup spinach + tuna + fruit

 

[cindylou]

m3 = pow shake

 

[cindylou]

m4 = 6 oz. chicken, lots of broccoli + small sweet potato

m5 = 1/4 c. oats + 1 egg + 1/4 c. whole wheat flour (dont ask) I dont know why i ate this, but i was hungry.

 

[cindylou]

oh yeah, today, was a light jog on tredmill, 5-6 mph, 30 min. that feels so good.

Oh yeah, I tried on leg day doing the 6 seconds under tension, that i read, somewhere, in shadows project....

um....yeah. I am so sore right now. It feels great. I cant WAIT until I try that for biceps because I have not been able to make my arms sore for a long time. I dont know much about training right now, I'm trying to get better, but I just have to say, I felt like my leg muscles were going to pop right out of my skin. My legs were so tight my butt was hard as rock when i was done, well, as much as my ass can be tight...lol.

anyway. feels great. bye

 

[cindylou]

m1 = egg whites

m2 = spinach tuna cracker strawberries blueberries

 

[cindylou]

Weeellllllllll...............did not exactly make it through the weekend w/ out drinking, but i did ok.,

Yesterday was a really really high carb day, i dont know why, but i ate a shitload of carbs, so........... i dunno. Mostly oatmeal. I think it was the hangover.

I wont drink this weekend though. It just sounded sooooooooo good. A little cheat.

No cardio today
m1 = egg whites


Oh, yeah, I did not lose a pound last week. Not one. grrrrrrrrrrrrr.

Discouraging. I'm really seriously working my butt off right now. I was like, jeeZ, do i have to do a frikkin HOUR of cardio a day???? Maybe my diet is not tight enough. I dont know.



cindy

Oh, and I took my measurements. If anyone reads this i will post them , but if its just me i wont.

 

[*Bunny*]

People are reading your posts suga... and do... NOT.... go.... by... that damn scale, go by the measurements... POST UP





Happy Monday...

 

[jenscats5]

Weeellllllllll...............did not exactly make it through the weekend w/ out drinking, but i did ok.,

Yesterday was a really really high carb day, i dont know why, but i ate a shitload of carbs, so........... i dunno. Mostly oatmeal. I think it was the hangover.

I wont drink this weekend though. It just sounded sooooooooo good. A little cheat.

No cardio today
m1 = egg whites


Oh, yeah, I did not lose a pound last week. Not one. grrrrrrrrrrrrr.

Discouraging. I'm really seriously working my butt off right now. I was like, jeeZ, do i have to do a frikkin HOUR of cardio a day???? Maybe my diet is not tight enough. I dont know.



cindy

Oh, and I took my measurements. If anyone reads this i will post them , but if its just me i wont.

Well, alcohol prevents fat burning, cuz your body has to work so hard to clear the alchohol, it (your body) cannot burn off any of the food you eat, cuz it's tied up burning off the alcohol. Plus, I find alcohol makes me retain water.

Also, keep in mind that you may still be losing bodyfat & increasing muscle mass without actually losing any poundage.....

As for the ab thing -- DIET, DIET, DIET.....

Hang in there....

 

[Will2BLean]

Well, alcohol prevents fat burning, cuz your body has to work so hard to clear the alchohol, it (your body) cannot burn off any of the food you eat, cuz it's tied up burning off the alcohol.

Interesting! I did not know that! I'm learning so much new stuff! WOO HOO!

 

[jenscats5]

Interesting! I did not know that! I'm learning so much new stuff! WOO HOO!

Amazing, isn't it?? And not fair!

More info:

Summary of alcohol metabolism after only two drinks:
oA small portion of the alcohol is converted into fat.
oYour liver then converts most of the alcohol into acetate.
oThe acetate is then released into your bloodstream, and replaces fat as a source of fuel.Alcohol increases appetite.

The combination of alcohol and a high-calorie meal is especially fattening, mainly because alcohol acts as a potent appetizer. A Canadian study shows that an aperitif (an alcoholic drink taken before a meal to increase the appetite) increased calorie intake to a greater extent than a carbohydrate-based drink.

In fact, the more you drink the more you tend to eat. And unfortunately, having just two drinks in an hour will leave your liver struggling to convert the alcohol into acetate, which means that other foods are more easily converted into fat.

From: http://www.delmillers.com/Alcohol.htm

 

[Will2BLean]

It really is something to think about! I love beer.

 

[jenscats5]

It really is something to think about! I love beer.

I LOVE: Beer, wine, Vodka/Tonics with Lime, Martinis, blah blah blah...

I've cut my drinking down to 1 nite per week *sigh* and maybe, maybe a glass of wine during the week, if at all..... *SIGHHHHH*

 

[Will2BLean]

I LOVE: Beer, wine, Vodka/Tonics with Lime, Martinis, blah blah blah...

I've cut my drinking down to 1 nite per week *sigh* and maybe, maybe a glass of wine during the week, if at all..... *SIGHHHHH*

I'm trying to cut it down to one night, too. We'll see how it goes. It shouldn't be to bad.. I hope.

 

[cindylou]

i cut down to maybe one every other week.

I'm trying to quit alltogether, but this time of year its very hard - I have three lake trips planned, i always drink when i go to the lake.

I'm doing my best.

I have a friend who drinks 4 out of 7 days a week. perfect body. no diet/excersise.

bitch. =)

 

[*Bunny*]

i cut down to maybe one every other week.

I'm trying to quit alltogether, but this time of year its very hard - I have three lake trips planned, i always drink when i go to the lake.

I'm doing my best.

I have a friend who drinks 4 out of 7 days a week. perfect body. no diet/excersise.

bitch. =)

You can always use the alcohol as your cheat.... you should have one 'cheat' a week, I made mine wine...

Keep in mind, your best is all you can do... and you've taken the 1st step in the right direction...

 

[cher36]

i cut down to maybe one every other week.

I'm trying to quit alltogether, but this time of year its very hard - I have three lake trips planned, i always drink when i go to the lake.

I'm doing my best.

I have a friend who drinks 4 out of 7 days a week. perfect body. no diet/excersise.

bitch. =)

It will surely take it's toll, not necessarily in physical appearance though.

 

[cindylou]

m1 = egg whites + ff cheese

m2 = 3 cups baby spinach leaves + tuna + blueberries

m3 = POW shake(leggie day) (1/2c skim milk, + PP + cr.)

m4 = (future) handfull of almonds? maybe or maybe not

m5 = broccoli + sirloin steak or chicken + sweet potato

m6 (maybe) cottage cheese.

no cardio today. Never on mondays. lol.

i should lose on this, no???? RRRRRRRRRRRRRRGgggggggggggggggggg.

 

[cindylou]

yesterday
m5 = 1/2 cup rice + sweet potat. + broc. + chicken about 8oz

m6 = 1/2 c. cottage cheese. I know. i prolly had too many cals yesterday.

today:
30 min cardio

m1 = egg whites + ff cheese

thats all so far

 

[cindylou]

m2 = handfull almonds + water + sugar free gum.

 

[cindylou]

m3 = 1 can tuna + baby spinach leaves + blueberries + 1tbs calorie free dressing

+ water. + sugar free gum

 

[Linzie1303]

Hey girl...looking good!
glad to see im not the only chewaholic around!!
I go through about a pack a day...LOL!
It is great though for those times you just want to open the fridge and nitpick at everything.

 

[cindylou]

I go through alot of gum too. i like Dentyne Fire. Yummmm. Tastes like candy.

 

[cindylou]

m4 = pow shake + 1/2 c kashi go lean - i had no carbs in my shake? i did not know what to do.

180 cals

so far today = 615 not couting veggie cals.

 

[cindylou]

today was shoulders and 10 min (ha. ) cardio. wtf? I dunno. Guess I had no motivation to do cardio post wkout today. lol. oh well, i already did my morning cardio.

 

[cindylou]

2 more piceces sf gum.

im really stressed right now.

 

[*Bunny*]

Sorry hun... maybe go for a walk?

 

[cindylou]

thanks. I'm at work still. No walking. Just sitting and pulling my hair out.

m5- 1.5 oz almonds - 240

brings my total 855

m6 = 1 potato + 8 oz. chicken + broccoli, + other veggies for color. Do I could cals in my other veggies ya think?

that brings me around 1200 if i dont have to count them. i ate too many almonds today.

i want to be 124 pounds.

 

[cindylou]

well im up again today.


i frikkin work my ass off and get nowhere.

its discouraging to work so hard and see minimal results. For three years now, and there's no big difference. I just dont have the genetics i guess.

I'm destined to be average.

I woke up on the WRONG side of the bed today.

 

[The Shadow]

I'm destined to be average.

ok


*rant*


WTF does that mean??


If I believed that, I wouldnt have put on 70 pounds of LBM since I began training....



Answer:

1 - how long has you diet been "great" and by great I mean you have totally eaten clean for 5-6 days in a row

2 - What training, spilt, exercises, sets and reps are you doing?






....there IS a reason why EVERY woman who has tried the Project program has/is getting fantastic results.


Look at 24k as well....is she on "my" program?


No....




But its the same basic diet etc.




I can tolerate failure



I can tolerate someone having the lack of knowledge to make a change.




I CANNOT tolerate a pity party.




























That said:


I will do whatever I can to help....I sincerely recommend that you take a long hard look at your commitment level.

 

[cindylou]

yeah.

 

[cindylou]

i tell myself the same shit - i am NOT easy on myself at all. Never have.

That being said I do a 5day, sometimes i throw in an extra day, but most of the time its 5 days;

monday legs
tuesdays back/biceps used to be i switched it to bis triceps
wed chest
thur shoulders
friday - used to be triceps but now calves/abs
sat - back

no pity party. cardio 30 min in the morning, 5 days a week, started Hiit about three weeks ago.

diet never changes. except every other day i get oatmeal in meal one

1. egg whites + ff cheese

2. 28 almonds

3. tuna + spinach + fruit

4. pow shake

5. chicken, broccoli, + sweet potato or rice

Now. I've been doing this for about three weeks, but my diet was good before that, here was what i was doing, for about a year b4

1. egg whties

2. tuna + fish oil caps

3. ff yougurt + 1 apple

4. POw - 1 can tuna + rice cake

5. chicken and veggis sometimes 1 tbs natty pb.

I do about 4 ex. for each bodypart.

Maybe diet is not so good. Everyonce in a while i will get a little crazy and throw in a low carb tortillia, w/ some ff cheese. I cut out all condiments. even salsa. I have cut out milk except post workout, and i cut THAT out yesterday. I dont know what else to cut out of my diet, I dont know if I should do more cardio, more carbs, less carbs, I've tweaked for three years now. No change. 137 give or take a couple pounds over the years. 29 inch waist, 12 inch bis., 38 inch hips (!). 32 inch chest 22 inch thighs. the only thing that looks different are my calves are smaller from xtra cardio.

 

[jenscats5]

^^ What's your bodyfat %????

Why so focused on *124* pound scale weight?? You can weigh 137lbs and be a smaller size & lower bodyfat..... Focus on the bodyfat & if you haven't already, get it tested!

And another thing -- If I posted in my log or Bunny did or someone else said they were having an *issue* -- would you tell them they were "destined to be average"?? Just suck it up, hun, you'll never get to your goal?? NO YOU WOULDN'T!! So why tell YOURSELF that?? Why treat yourself with such little respect?? Get rid of the negative self-talk!!

 

[Linzie1303]

thanks. I'm at work still. No walking. Just sitting and pulling my hair out.

m5- 1.5 oz almonds - 240

brings my total 855

m6 = 1 potato + 8 oz. chicken + broccoli, + other veggies for color. Do I could cals in my other veggies ya think?

that brings me around 1200 if i dont have to count them. i ate too many almonds today.

i want to be 124 pounds.

Hey cindy..not a vet at this and maybe someone can help me out...but might try to keep your cals between 1400-1600. It seems common sense that the lower you go the faster you will drop weight but in reality it slows your metabolism which in turn makes you hold onto the fat. Maybe someone can correct me...still not sure...but BE Patient!!! This "sport" requires alot of patience but the results WILL COME!!! Have faith!!!
Linzie

 

[cindylou]

but im not a size smaller! My bf is 20. I should post pics you'll see what I mean.

I am a size 6 - 8 . I dont want to be a size 6! I dont deserve to be a size 6. I work hard at everything I do. I dont WANT to be negative on myself. I want to tell myself that I look ok, and I do. But all I want to do is see a size 4 , see my abs - Its like i have this fat, that wont go away, on my lower abs, outside of my thighs are gross, and under my arms and hip area.

i am also under a lot of stress.

Oh yeah, yesterday i got in about 1400 cals. I get about 1400 cals every day. I shoot for 1200 but always get 1400.

back to my journal, sorry for that, i was having a moment.

m1 = egg whties

m2 = 28 almonds

i will feel better, after the gym prob. i could be retaining water anyway. I will do chest and some more cardio.

 

[*Bunny*]

$.02

You can work out all you want, but if your diet is not key, you will not see the results you want... you will get the help you need here... just FOLLOW the advice... Trust me

 

[nycgirl]

Hey cindy..not a vet at this and maybe someone can help me out...but might try to keep your cals between 1400-1600. It seems common sense that the lower you go the faster you will drop weight but in reality it slows your metabolism which in turn makes you hold onto the fat. Maybe someone can correct me...still not sure...but BE Patient!!! This "sport" requires alot of patience but the results WILL COME!!! Have faith!!!
Linzie

One of the many important things I learned on this board was you have to eat to lose!! Cindylou, you and I weigh the same. I try to keep my calories between x10-x12 of my bodyweight. I started in mid January and have lost only 11lbs. However, I've gained muscle mass (starting to get some bumps in my legs), lost 3 inches off my waist, and lost some body fat.

Somewhere on this site, there is a quote, that if you want to compete, your body fat is the number of weeks it would take for you to get ready. That means I have to consistently eat clean and workout for 24-25 weeks. The key to this lifestyle is being patient.

 

[The Shadow]

One of the many important things I learned on this board was you have to eat to lose!! Cindylou, you and I weigh the same. I try to keep my calories between x10-x12 of my bodyweight. I started in mid January and have lost only 11lbs. However, I've gained muscle mass (starting to get some bumps in my legs), lost 3 inches off my waist, and lost some body fat.


YEP....10-12 is what I recommend

Somewhere on this site, there is a quote, that if you want to compete, your body fat is the number of weeks it would take for you to get ready. That means I have to consistently eat clean and workout for 24-25 weeks. The key to this lifestyle is being patient.

yep.....my statement as well......

 

[cindylou]

okay.

instead of m1 being egg whites it will be a pshake.

so 1400 instead of 1200 ish?

 

[Linzie1303]

Def. try it for a couple of weeks and note any results. Keep it tight though...keep in mind this weekend when you are offered a beer that size 4 that you are aiming for)

 

[cindylou]

okay.

 

[cindylou]

m3 = 1 can tuna + 1.5 cup. spinach leaves + 1 cup kashi

320 cals

input is very welcome. If diet is key, and it is not clean, please help me clean it up. I dont normally eat the kashi, but i looked at the ingred. and it looked okay. In fact, i wont eat that again, except maybe post wo.

 

[nycgirl]

m3 = 1 can tuna + 1.5 cup. spinach leaves + 1 cup kashi

320 cals

input is very welcome. If diet is key, and it is not clean, please help me clean it up. I dont normally eat the kashi, but i looked at the ingred. and it looked okay. In fact, i wont eat that again, except maybe post wo.

Cindylou - Kashi is better than Fruit Loops!! I'm sure everyone will give you great advice. Keep up the good work. We are all here for you. When I first started I gave myself 8 weeks to clean up my diet, and just eat healthy (see my log). I made some mistakes and my choices were not "clean" at first. I called those 8 weeks my Elite Trial & Error program. I focused on the x10-x12 count and ate 40/30/30 macros. Now I'm following Shadow's diet on my cardio days (my diet when I lift is a bit heavier in carbs).

 

[cindylou]

what if you are not taking fat burners and glucorell? i dont really want to take fat burners yet. I just want to do it on my own w/ out all that.

Is anyone interested in pics? I will post if it will help get an idea of where im at right now. I mean, its no change , there as been no change at all in measurements, except I have 12 inch bics and they were 11 in october of last year. BUt that could be fat. who knows.

 

[cindylou]

m4 pow = 1.5 cup milk i scoop PP + glut.

220 cals

 

[cindylou]

chest today.

plus 20 min cardio after.

total cardio 50 min

20 tredmill 5.0

10 hIIt - 4.0 10% 1 min. + 9.0 1% incline 30 sec.

20 elipt.

I feel so much better now. I'm in the middle of building a house right now, selling MINE, PLUS, major work related stress makes me go kinda crazy sometimes, i am a very emotional person and I dont have many that I can just kinda let it all out to, so its nice to have a journal online.
If i told anyone else , "I feel fat today" blah blah, they get angry.

But thanks for not letting me wallow too much in self-pity today. Everyone has things going on in their life, i am not any different.

 

[The Shadow]

ok......




Keep doing what you are doing and you will get what you have always gotten.



50 minutes of cardio??

 

[cindylou]

here's a q - Okay, I've been lifting for a while, and I have a question, this last week I've been slowing my reps down after reading the SHUT IT sticky....

I'm noticing that it is sig. more difficult , and i am having a hard time pushing out 10.

My husband trains with heavy weights, but he does about 6-7 excer. per bodypart, and pushes out his reps as fast as he can. He's not as strong as he thinks he is, is he?

 

[The Shadow]

here's a q - Okay, I've been lifting for a while, and I have a question, this last week I've been slowing my reps down after reading the SHUT IT sticky....

I'm noticing that it is sig. more difficult , and i am having a hard time pushing out 10.

My husband trains with heavy weights, but he does about 6-7 excer. per bodypart, and pushes out his reps as fast as he can. He's not as strong as he thinks he is, is he?

of course its more difficult...you need to lighten the weights a bit

ITs not about strength......



ITS ALL ABOUT THE TIME UNDER TENSION


Have him slow his rep speed to 6 seconds per rep.



I bet a Krispie Kreme he hasnt grown significantly in a while




6-7 exercise per bodypart is a total waste......each muscle group only has 3 Position of Flexion



EX...



Flat barbell
Flat Db bench



^^^Same movement - do ONE or THE OTHER