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Getting healthy

lunnah

lunnah

New member
I would like to thank in advance for the great people in thi s forrum are willing to put the time to help others like me.
I will follow your guys advice as much as possible.

If i understood correctly i should wait in the HGH and start with a ECA. Where can i find that? what are the names for it? can i just find at stores like GNC? What time and dosage should i take? side effects?

My day today,

in the morning
i had a protein shake
Soy milk, bananas, 1 scoop peanut butter and 1 scoop of protein (EAS whey protein)

mid morning snack
skiped :(
just had an energy drink ( xyence, xenergy)

went o the gym and did 40 min brisk walk on the treadmill

lunch
noodles, chicken and salad ( no fat added)

snack
1 special k bar (90 calories)

i plan to go to the gym later and do weight trainning
full body work out 3 sets of 12
( try this 3 times a week)

I need to increase my water intake as it has not been too good today.
 
lunnah said:
have you ever heard of Desobesi M? I wonder if it is like a ECA
Click to expand...

It is not at all like ECA. (ECA is 8 mg Ephedrine, 200 mg caffeine, and 500 mg Aspirin)

Desobesi M is a brand name for the drug fenproporex (Perphoxene) is a stimulant drug which is used as an appetite suppressant. It is an amphetamine derivative which was developed in the 1960s and used for the treatment of obesity.Fenproporex produces amphetamine as a metabolite, and was withdrawn in many countries following problems with abuse,but it is still prescribed in some countries mainly in South America.
Click to expand...

This is my favorite fat burner Venom Hyperdrive 3.0
Close second Red Liquid Gel Caps 120's
 
Wow, you really need to get your diet in check. That is the most important thing.

It would be good to have 5 small meals. Each meal should have a lean protein, carb, fat. At night the carbs should be fibrous not starch.

Here is a example.

1. 1/2 oats
1 scoop protein
tsp flax oil

2. 3 oz chicken
1/2 cup sweet potato
1 cup veggies
tsp flax oil

3. can of tuna
1/2 brown rice
1 cup veggies
tsp flax oil

4. 3oz chicken
large salad
tsp oil in your dressing

5. casein protein shake

Also, with your weight training, amke sure you are lifting heavy so you can create the muscle mass that will help boost your metabolism.
Don't rely on cardio, lift heavy!!! :)

Hope this helps!
 
Good to see you starting a journal. How do you like your diet so far? What is holding you back from taking the huge leap to a plan like sessa described? I have been in your shoes and know how hard it can be to change your diet overnight.

How about you start with drinking tons of water (80 -100oz) daily. Eat breakfast every morning with a protein source. Have a non processed snack mid morning. Break your lunch into two meals - this helps ward off the afternoon snack attack and grabbing a processed food. Eat a sensible dinner with low carbs. If you could get a routine going like this for 4 weeks or so, then you could move on to thinking more carefully about your macro nutrients and honing in the foods you eat.

At your bf % you simply need to make some small changes to see results. Once you get down to that 20% mark or so then you absolutely need a strict diet to get below. (even with supplements). I hope that you will make this a lifestyle change and keep that weight off for good!
 
no problem in changing. I am open to trying I just want to mkae sure it is the right thing to do.
I am focusing on the water , i know i have to take more, I started caring a galloon of water with me to make sure i drink as much as possible.

As for the fat burner, what should i take? I hear different names but not sure what would be best.

I as doing it light weight, didn;t know they should be heavy
 
is the nutrisystem good? i have a hard time with the timing to cook and all. I am a mom, work full time and go to grad school.
Do you guys have any opinions on it?

this morning was just a toast and yourgurt

mid morning another bar like yesterday.


Haven't gone to work out it, was going just to do cardio, but i guess now i will do weights too.

I guess with my frustration, i end up just not eating. And i know that this will not help me in loosing weight.


Sometimes we know what we should do but don't do it, i guess.

I will try to do sessa sugestion
 
lunnah said:
is the nutrisystem good? i have a hard time with the timing to cook and all. I am a mom, work full time and go to grad school.
Do you guys have any opinions on it?

this morning was just a toast and yourgurt

mid morning another bar like yesterday.


Haven't gone to work out it, was going just to do cardio, but i guess now i will do weights too.

I guess with my frustration, i end up just not eating. And i know that this will not help me in loosing weight.


Sometimes we know what we should do but don't do it, i guess.

I will try to do sessa sugestion
Click to expand...

First of welcome to ef lunnah!!! I am going to send you a pm and help you out with this... I am going to hook you up with a free copy of my book. Its a How to/body builders cook book. Lots of great ideas and recipes in the book.
 
Needto is a good man for the cook book hook up.
Diet is everything. By don't I don't mean restricting what you are eating but what you actually eat.
If you start following one of the diets the ladies have posted you will start to really see what its all about!
They are on the money about lifting too. I don't drop any fat unless I lift. Cardio doesn't do anything for me except for health purposes. I'm a guy but I know girls who have the same issue.
Keeping a journal is huge. Great job. It will keep you on the strait and narrow!
 
slat1 said:
Needto is a good man for the cook book hook up.
Diet is everything. By don't I don't mean restricting what you are eating but what you actually eat.
If you start following one of the diets the ladies have posted you will start to really see what its all about!
They are on the money about lifting too. I don't drop any fat unless I lift. Cardio doesn't do anything for me except for health purposes. I'm a guy but I know girls who have the same issue.
Keeping a journal is huge. Great job. It will keep you on the strait and narrow!
Click to expand...

hell ya...Making one on this forum will help you a lot.
 
lunnah - lots of the recipes in needto's book are great and very easy. The most important thing is planning and in your case pre-preparing foods. Many weeks if I am going to be running crazy I spend an hour on Sunday's making meals for the week (that means I typically eat the same thing just about every day but it works). No matter what, you can't eat processed food and get results. Please don't do any "buy into" diets. You have to make a little time and it will more than pay for itself in the long run.

Have you lifted before? How long have you been at it?

Fat burner = lipoflame from agxsports.com - it is legal and effective.

Think about planning your week out so that you have your workouts and meals planned in like they are a meeting or paying a bill (they just have to be done). You'll find if you have a solid plan and a plan B - it will become habit - for life.

More than anthing, I want you to be healthy. You have to eat and you have to eat clean foods for that to happen. The weight loss is just a plus.

And, LIFT HEAVY girl!
 
lunnah said:
is the nutrisystem good? i have a hard time with the timing to cook and all. I am a mom, work full time and go to grad school.
Click to expand...
The best thing IMO is to plan out your diet for the whole week on the weekend and cook it pack it up. It takes me abotu 2-3 hours but then all I got to do is zap my food in the microwave the rest of the week.
 
superqt4u2nv said:
The best thing IMO is to plan out your diet for the whole week on the weekend and cook it pack it up. It takes me abotu 2-3 hours but then all I got to do is zap my food in the microwave the rest of the week.
Click to expand...

I used to make all my meals on Sun/Wed. The only ones I made each day were breakfast and dinner.
Keep in mind I was eating 6x a day too. I did zero cardio and got in pretty good shape. I believe that is when I took my signature picture.
In the end it just comes down to doing it. Its like getting out of bed in the morning. Once you just start jumping out you get used to it and it becomes part of the daily routine.
 
Another thing i might add, Diets are what they are "DIETS".....Don't think for one moment not eating anything is the key,What happens is you are throwing your body into a calorie defecit mode,so after several days of trying to starve yourself,when you do eat,the body is prepaired and responds by conserving those calories in case it gets starved again, so when you do eat the body stores up everything it can get, hence the Yo-Yo-diet,you loose but after stopping you gain more weight than ever before.

Proper Diet is the key ,instead of 3 normal meals per day break it up into 6 smaller servings thru out the day.
And remember Diets don't have to be boring,Needto's cookbook has a ton of info, and least of all every 2 weeks reward yourself with a cheat Day,this helps keep you sane and diet on track!


RADAR
 
tying to get the workout down. I am doing more weights 3x 12 and each time i do a bit heavier.
As a result yesterday my body yesterday was very sore ( and i was happy about it).

Now the question, should i do every day? do one whole body and just cardio the next?
upper body one day, lower the next?

I am writing here first and will order the lipoflame after i write here.

I don't have access to he book yet, but it sounds like it is a good one.
I will try to prepare on sunday.

i noticed today not getting so tired at the gym. i fell better but the scale is not changing yet, i guess it is normal.
 
lunnah said:
tying to get the workout down. I am doing more weights 3x 12 and each time i do a bit heavier.
As a result yesterday my body yesterday was very sore ( and i was happy about it).

Now the question, should i do every day? do one whole body and just cardio the next?
upper body one day, lower the next?

I am writing here first and will order the lipoflame after i write here.

I don't have access to he book yet, but it sounds like it is a good one.
I will try to prepare on sunday.

i noticed today not getting so tired at the gym. i fell better but the scale is not changing yet, i guess it is normal.
Click to expand...

I am going to give you the best advice you are ever going to get. Take your scale and throw it the hell away
 
Ezekiel cereal,skimmed milk or sugar free soya milk, scoop of whey protein - Bob's your uncle, there's your brekkie in less than two minutes.

:)
 
Lunnah - looks like things are coming along. Very nice!

About the scale - once you being weight lifting you are adding muscle mass to your body. Muscle weighs more than fat. You may not be burning fat at the same rate you are building muscle so the scale may actually go up - but, your clothes will feel a tad big. Take a look in my journal (ironwings journal *) - in the beginning of the journal I posted pictures of me at a lower weight and then pics at a higher weight after lifting heavy - you'll get the drift. Go ahead and take measurements: chest, bicep, waist, hips, thigh, calf. If you need numbers - those are the ones I'd suggest. If you have access to someone who can measure your bodyfat % that would be extremely helpful too.

Try 3 full body workouts a week. On the other days get your cardio in. I would also suggest taking one full day off from doing anything in the gym (doesn't mean don't be active!). Let me know how you like the lipoflame! Lastly, about diet. RADAR suggested 6 meals a day. While this is the best case scenario I also know that for someone starting out it is nearly impossible and it can frustrate you easily. Start first by eating breakfast each day and increasing your water consumption. Once you have that down, split your lunch into two meals. This now brings you to 4 meals a day - perfect for someone just starting out (and matter of fact, what I do). Keep it simple.

I love that your doing so well in the gym! Doesn't it feel good?
 
First, you'll love Lipoflame.
In terms of the scale. Again, don't worry about it. If you're eating well and the scale is not changing; the reason for that is, you have storage carbs and that will breakdown at some point. However, be consisting and stay on track.
Keep working hard and it will all come together.
 
i have to say that it is hard getting to the gym, but once there i enjoy it very much.
I cant wait for the lipoflame, not sure when it comes, in Hawaii usually takes longer.
I will take my measurements tonight, and even though i don't like them now, i will post them to.
I will check if in the gym they can tell me my body fat.
the 6 meals a day is had but i will follow your advice irn wings, i will try take pictures later on tonight to, should have something to compare :)
 
needtogetaas said:
I am going to give you the best advice you are ever going to get. Take your scale and throw it the hell away
Click to expand...

LOL! Well lets hope not! But don't rely on a scale the best way to guage your progress is to use a tape measure,BF Calipers,And by taking Progress Pics, The scale is misleading because you may have yesterdays Steak dinner in there still being digested not to mention several beverages.So alot of factors need to be considered when using a scale!


RADAR
 
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RADAR said:
LOL! Well lets hope not! But don't rely on a scale the best way to guage your progress is to use a tape measure,BF Calipers,And by taking Progress Pics, The scale is misleading because you my have yesterdays Steak dinner in there still being digested not to mention several beverages.So alot of factors need to be considered when using a scale!


RADAR
Click to expand...

Very true!
Can be bloating, water retention, carb storage, stress, yesterday's steak as Radar said, lol!
Just keep on plugging and you'll see results. Not overnight; nonetheless you'll see it.
 
I stopped doing the weight thing. Didn't take the measuments yet bu wioo go by that.
Lipoflame still not here, so i rely on the energy drink before the work out :(
Went to the gym today , not much time but still did some cardio and the row machine.
Did some weights for the bidy but not everthing, at least one per muscle group.
I don't realy use free weight, I am afraid i don't know what to do. i do more the m,achines.
I feeling that i can put more weight now. not that much.
Tomorrow i will write down the name and weight of the machines that i use.
 
Tatyana said:
Ezekiel cereal,skimmed milk or sugar free soya milk, scoop of whey protein - Bob's your uncle, there's your brekkie in less than two minutes.

:)
Click to expand...

When I feel the urge for some bread I eat Ezekiel bread.
If its good enough for Jay Cutler is good enough for me!
Not only does it taste better but its more filling and its extremely healthy!
 
Needto is dead on about the scale. It gets in your head. Get rid of it if you step on it all the time.
I am not even joking when I say I used to get on it 5+ times a day!
Now I get on it once a month... maybe. Life is a lot better that way.
Keep kicking butt. You are doing a great job so far!
 
I g=felt great yestrday.
Went to the gy 2x.
In the morning i did cardio, walked 3.5 avarege with higher incline, did that bycile thing withthe arms, exercised for the abs and lower nack and the row machine.
In the evening did some brisk walk, worked out shoulder and arms and did kiscboxingt ( not a clas, mostly punchig and kicking the bag with conbibations.)
I felt great. Hard was just when i got home and could not eat much, as it was before bed and carbs are out of the piture.
I fell like I am getting more motivated to exercise. And eventhou the scale soen't show change ( i decided to not keep stteping on it), i fell change, even my husband made comments about changes.
I have no idea when i will get the lipoflame, it has been 3 days and nothing, wrote an email for them and no response and i can't locate the order online 9 no such otion)
Today i will go look for the eziquiel bread. Still need to drink more water, i kno w that i am not drinking eoug, i had stopped carring the bottle with me, not a good idea.
I need to get my body fat measured, not done yet.
Today i fell very energized , so i will go to the gym after this post.
 
lunnah said:
I g=felt great yestrday.
Went to the gy 2x.
In the morning i did cardio, walked 3.5 avarege with higher incline, did that bycile thing withthe arms, exercised for the abs and lower nack and the row machine.
In the evening did some brisk walk, worked out shoulder and arms and did kiscboxingt ( not a clas, mostly punchig and kicking the bag with conbibations.)
I felt great. Hard was just when i got home and could not eat much, as it was before bed and carbs are out of the piture.
I fell like I am getting more motivated to exercise. And eventhou the scale soen't show change ( i decided to not keep stteping on it), i fell change, even my husband made comments about changes.
I have no idea when i will get the lipoflame, it has been 3 days and nothing, wrote an email for them and no response and i can't locate the order online 9 no such otion)
Today i will go look for the eziquiel bread. Still need to drink more water, i kno w that i am not drinking eoug, i had stopped carring the bottle with me, not a good idea.
I need to get my body fat measured, not done yet.
Today i fell very energized , so i will go to the gym after this post.
Click to expand...

Motivation and feeling energized means you're on the right track!

I Am cheering you on!

RADAR
 
Sounds like things are going great!
If I am really tired when I get home and don't feel like cooking I try to get something in my system. Worst comes to worst and I will make a shake with some all natural peanut butter in it. The fats in the ANPB are used by you body in place of carbs. They also help rebuild muscle and get rid of fat.
Give a try and see what you think.
 
To go along with Slat's peanut butter afflictions (LOL) I have a great PROTEIN SHAKE RECIPE:

This is a shake that you would only want to consume pre or post strength workout (a crazy workout)

1 frozen banana (or to lower the carbs use half)
2 tbsp flax meal (or to lower carbs use half)
1 tbsp Natural chunky peanut butter (Smart Balance Chunky is my favorite)
1 cup light Vanilla Soymilk (or you can use an unsweetened version)
1/4 cup liquid egg whites (trust me on this one)

Combine all ingredients in a blender until smooth - takes about 2 minutes. Drink up!

Calories: 416, Protein: 21g, Carbs: 46g, Fiber: 9g, Sugars: 22g, Fat: 18g
 
ironwings said:
To go along with Slat's peanut butter afflictions (LOL) I have a great PROTEIN SHAKE RECIPE:

This is a shake that you would only want to consume pre or post strength workout (a crazy workout)

1 frozen banana (or to lower the carbs use half)
2 tbsp flax meal (or to lower carbs use half)
1 tbsp Natural chunky peanut butter (Smart Balance Chunky is my favorite)
1 cup light Vanilla Soymilk (or you can use an unsweetened version)
1/4 cup liquid egg whites (trust me on this one)

Combine all ingredients in a blender until smooth - takes about 2 minutes. Drink up!

Calories: 416, Protein: 21g, Carbs: 46g, Fiber: 9g, Sugars: 22g, Fat: 18g
Click to expand...

I make s shake like this, less the egg white. :)
do you ever out oatmela in your shake?
 
ironwings said:
To go along with Slat's peanut butter afflictions (LOL) I have a great PROTEIN SHAKE RECIPE:

This is a shake that you would only want to consume pre or post strength workout (a crazy workout)

1 frozen banana (or to lower the carbs use half)
2 tbsp flax meal (or to lower carbs use half)
1 tbsp Natural chunky peanut butter (Smart Balance Chunky is my favorite)
1 cup light Vanilla Soymilk (or you can use an unsweetened version)
1/4 cup liquid egg whites (trust me on this one)

Combine all ingredients in a blender until smooth - takes about 2 minutes. Drink up!

Calories: 416, Protein: 21g, Carbs: 46g, Fiber: 9g, Sugars: 22g, Fat: 18g
Click to expand...

i make a shake like this, less the egg white :)
do you ever out oatmeal in your shake?
 
never mind, just saw in another thread that you can't stand oatmeal.
My husband put in mine sometimes, and like you i don't really like it, so i just belnde it longer, not to taste it :)

I just remenber that when i was litlle my mom used to give me orange juice with eggs.
You put in the blender and blend for a while, you can't taste the eggs, in fact i really liked it.
 
lunnah said:
never mind, just saw in another thread that you can't stand oatmeal.
My husband put in mine sometimes, and like you i don't really like it, so i just belnde it longer, not to taste it :)

I just remenber that when i was litlle my mom used to give me orange juice with eggs.
You put in the blender and blend for a while, you can't taste the eggs, in fact i really liked it.
Click to expand...
LOL - I used to grind up oatmeal (raw rolled oats) in my shakes. I don't mind that at all. Just can't eat it cooked (eeewww).

Don't be afraid of the egg whites - you can't taste them at all and it gives it a great frothy texture. Trust me, if I can do it, ANYONE can do it.
 
I did a bootcamp at the gym on saturday that uot me out of comission for 2 days, with my whole body sore, but it was great, i wish they had a class like that.
What classea are good for loosing weight?
I am sooo sad, it has been more that 1 week and still no lipoflame, got emails about the, sendingi t, but i never thought it would take so long. mail come today and still nothing. Is that agx the only site that sells it? I am very dissapointed as tehy say 2 to 3 days. Hopefully it will get here by tomorrow.
I started following the EAS workout book as it shows me exercises with free weight. Got today the workout from the threat "Workout for my GF" let's try that one, i was getting a little bored.
Got my body fat measured and it looks like i lost 1 or 2%, not much but something :)
Eating on track stil hard, and no access to the book yet. But trying different things.
I wish i could be in a boot camp for 1 month with someone on my case all the time, telling me what to do and what to it. '
Getting healthy is definetly not easy. Thank you all for the support.
 
Waiting is never fun but as they say "good things come to those who wait". With everything you are doing you have great results coming your way!
 
I understand that we have to wait, but when they say 2 to 3 days and it has been 11, it just gets annoying.
I am disappointend.
 
lunnah said:
Is there anything else that would be as good as lipoflame? or at least the second best?
Click to expand...

It will get to you. This product has very high demand and that's why is not on the expected schedule. Be patient!
 
lunnah said:
I did a bootcamp at the gym on saturday that uot me out of comission for 2 days, with my whole body sore, but it was great, i wish they had a class like that.
What classea are good for loosing weight?
I am sooo sad, it has been more that 1 week and still no lipoflame, got emails about the, sendingi t, but i never thought it would take so long. mail come today and still nothing. Is that agx the only site that sells it? I am very dissapointed as tehy say 2 to 3 days. Hopefully it will get here by tomorrow.
I started following the EAS workout book as it shows me exercises with free weight. Got today the workout from the threat "Workout for my GF" let's try that one, i was getting a little bored.
Got my body fat measured and it looks like i lost 1 or 2%, not much but something :)
Eating on track stil hard, and no access to the book yet. But trying different things.
I wish i could be in a boot camp for 1 month with someone on my case all the time, telling me what to do and what to it. '
Getting healthy is definetly not easy. Thank you all for the support.
Click to expand...
Congrats on bootcamp - that is a perfect class for you. Take it as often as you can. Right now with your goals those type of exercises will suit you just fine. And 1 - 2% bodyfat loss is GREAT!!!

Good stuff. I love it.
 
I wento to the bookstore today and got a diary to log the exercises i do with weight and reps, hopefully that will help.
Ironwing i was reading your journal and it has been helpfull too, you are an inspiring person.
Right now i am like a kid waiting for the lipoflamae, as i need that extra help to get to the gym, once i am there i like it, the way there is the hard one.
It would be good to have a workout partner, but it has to be just me.
Nobody said it would be easy right? nothing in life is anyways.
But i will not give up.
 
lunnah said:
I wento to the bookstore today and got a diary to log the exercises i do with weight and reps, hopefully that will help.
Ironwing i was reading your journal and it has been helpfull too, you are an inspiring person.
Right now i am like a kid waiting for the lipoflamae, as i need that extra help to get to the gym, once i am there i like it, the way there is the hard one.
It would be good to have a workout partner, but it has to be just me.
Nobody said it would be easy right? nothing in life is anyways.
But i will not give up.
Click to expand...
About that workout partner. There are many pros to having one but a MAJOR pro of not having one is you can get things done quickly (keeping your heart rate up!). Otherwise, you are always waiting around for them and resting way too long between sets. My ipod is my workout partner! It keeps the guys at bay and gives me a great beat to work to.
 
what songs do you have?
i have a lot of brazilian songs that they play mostly during the carnaval, i love dancing and that keeps me going and my heart rate up.
Music puts me in a incrediable good mood.
I have latina musica and american's too but i would like to know some of the songs that you guys use to help with the mood during work out.
 
i am sooo happy, my lipoflame got here today. Now how do i take it?
It says in the bottle 4 pills 30 to 45 min before work out. start with 2-3.
Can i take 2 in the morning and 2 in the afternooon?

This morning I went to the gym and did turbo kickbox, i felt so bad, most people are able to follow the class just fine but i got lost a lot.
I did kickboxing before but the turbo class is different.

I will take the lipoflame and do weights this afternoon, I am dying to try it.

I was going to the gym in empty stomach but read in another thread that we should not do that. What do you reccomend i have before working out? Today i just had a piece of wheat toast not to go on empty stomach. It was ok.

I was a boit discouraged this week, but i found thatreading this forum helps me a lot. I read the journals inhere and it makes me want to go to the gym and work out.
Everybody here is so inspirational and helpfull. Thank you very much, i really appreciate all the help.

I need to get healthy, first for me, but mainly for my son, he is 8 yearsold and i want to set a good example to him. My husband already does, he is a MMA fighter, i want him to be proud of me the way I am of him. I want my son to grow up learning and seeing what you should do to be healthy.

I am trying the be in the moment too, that i read inb ironwings jornal, it is a good experience. Don't know if you read the gift of present, i think this is the name, it is a short but great book. Also the book from Paulo Coelho are great, try The Alchemist first, i am sure that if you like reading, you will like it.
 
I am getting addicted to this site :)
I watched a show last night about the science of anabollic steroids on the national geographic channel, that was ver interesting. I thing if it wasn't for this site, i would never be interested inlearning more about it.
I am the kind of person that love learning new things, i enjoyed it, it was just a it late and i ended up sleeping towards the end.
This morning I got up early decided to go to the gym, they have a shadow boxing class that i want to try, i will try to take this classes for cardio, this way it is not so boring, and will do the full body work out (weights) like ironwings adviced. Whenevr possible will try to put in a class.
Today is 45m shadow Boxing and 15 abs. after they have 1 hr cycle, but i am not sure if i will be able to make it. I will let you guys know later.
I got my Lipoflame yesterday, so today i will be able to take it before work out. As there was no response yet, i will strat with 2 with food. Had a toast and a glass of juice (PEach, papaya and mango).
Had to come and read the forum before going, as it also gives me motivation.
I want to start this week with the right foot. (or feet i am never sure) LOL
I am from Brazil and live in Hawaii, English is not my first language, so i apologise for it whenver i make mistakes, hope you are able to understand :)
I need to get ready now to go. Have a great Sunday people.
 
This is how my morning started today, i had a glass of milk and 2 lipoflmae and went to the gym.
Full body work out day.
I did:

Eliptical 5 minutes (HR started at 102 ended at 139)
Db lunges 1x12 1x10 ( 10lbs each hand)
leg press 2x12 (99lb) 1x28 (115lgs ) used machine
leg extension 1x12 (44lbs) 2x12 ( 52lbs) machine
calf ext 1x12 (20lbs) 2x12 (40lbs
DB incline press 2x12 (8lbs) 1x12 (10lbs)
wide grip lat pulldown 1x12 (72lbs) 1x12 (57lbs) 1x12 (72lbs)
straight arm pulldown 1x12 (40lbs) 1x12 (60lbs) 1x14 (70lbs)
front raise DB 1x12 (5) 1x12 (8) 1x19 (8)
lateral raise 2x12 (5lbs)
alternate db curl 3x12 (8lbs)
triceps press 1x12 (10lbs) 2x12 ( 12.5 lbs)
triceps pushdown 1x20 (40lbs) 1x12 (50lbs) 1x14 (60lbs)
seated cable roww 5 minutes 786 meters

post work out I had 5ml L-glutamine powder and a protein shake ( 1 cup soy mil, 1/2 cup patmela, 1 banana, 2 scoops protein powder (whey) 1/2 spoon PB and ice)

Now the question, how long after a work out should i eat? what i ate was ok?

What should i eat before a work out? Any other spupplements or vitamins that i should take?

Later today i plan on going in and doing some cario only. My bosy is very sore from the workoutt this weekend, the classes with kickboxing hit the muscles really good :)
 
lunnah said:
This is how my morning started today, i had a glass of milk and 2 lipoflmae and went to the gym.
Full body work out day.
I did:

Eliptical 5 minutes (HR started at 102 ended at 139)
Db lunges 1x12 1x10 ( 10lbs each hand)
leg press 2x12 (99lb) 1x28 (115lgs ) used machine
leg extension 1x12 (44lbs) 2x12 ( 52lbs) machine
calf ext 1x12 (20lbs) 2x12 (40lbs
DB incline press 2x12 (8lbs) 1x12 (10lbs)
wide grip lat pulldown 1x12 (72lbs) 1x12 (57lbs) 1x12 (72lbs)
straight arm pulldown 1x12 (40lbs) 1x12 (60lbs) 1x14 (70lbs)
front raise DB 1x12 (5) 1x12 (8) 1x19 (8)
lateral raise 2x12 (5lbs)
alternate db curl 3x12 (8lbs)
triceps press 1x12 (10lbs) 2x12 ( 12.5 lbs)
triceps pushdown 1x20 (40lbs) 1x12 (50lbs) 1x14 (60lbs)
seated cable roww 5 minutes 786 meters

post work out I had 5ml L-glutamine powder and a protein shake ( 1 cup soy mil, 1/2 cup patmela, 1 banana, 2 scoops protein powder (whey) 1/2 spoon PB and ice)

Now the question, how long after a work out should i eat? what i ate was ok?

What should i eat before a work out? Any other spupplements or vitamins that i should take?

Later today i plan on going in and doing some cario only. My bosy is very sore from the workoutt this weekend, the classes with kickboxing hit the muscles really good :)
Click to expand...

Hi-
How many grams of protein does your pp has? 2 soops seems like quite a bit.
Try having about 30 grams of protein per meal, or less.

Yes, is good you have a protein shake post work out and you can have it immediately after. after that, eat approximately every two hours; providing your schedule allows it.

Very cute picture, Btw!
 
thandie said:
Hi-
How many grams of protein does your pp has? 2 soops seems like quite a bit.
Try having about 30 grams of protein per meal, or less.

Yes, is good you have a protein shake post work out and you can have it immediately after. after that, eat approximately every two hours; providing your schedule allows it.

Very cute picture, Btw!
Click to expand...

thank you :)

The protein said 2 scoops has 27g of protein, 2g sugar and 3g carbs.

What should i eat prior?
 
lunnah said:
thank you :)

The protein said 2 scoops has 27g of protein, 2g sugar and 3g carbs.

What should i eat prior?
Click to expand...

Ok, 27g is good.

If this pre-workout meal is before lifting, you can have cream of wheat and 3 egg whites, but you should have it at least an hour before training.
I preffer oatmeal, but I understand you don't like it.
 
thandie said:
Ok, 27g is good.

If this pre-workout meal is before lifting, you can have cream of wheat and 3 egg whites, but you should have it at least an hour before training.
I preffer oatmeal, but I understand you don't like it.
Click to expand...

I am ok with oatmeal, i just don't have the 1 hr.
Should i just go on an empty stomoach? or have something else?

Thanks for the help
 
lunnah said:
I am ok with oatmeal, i just don't have the 1 hr.
Should i just go on an empty stomoach? or have something else?

Thanks for the help
Click to expand...

Great! when you do have the time, have the oatmeal.
Meanwhile, pre-workout, have 3 egg whites and a slice of ezekiel bread. A shake with 1/2 banana is good as well, but you're having a shake post work out and I believe one shake a day suffice. Better have whole foods.

If you have at least 45 minutes before training, then have 1/2 the portion of oatmeal and the eggs. You should have something to eat before lifting.
I hope this helps!
 
lunnah said:
I am ok with oatmeal, i just don't have the 1 hr.
Should i just go on an empty stomoach? or have something else?

Thanks for the help
Click to expand...

Hi lunnah~ welcome to EF!!
Here's what I have preworkout.(I get it ready the night before and just pour it in the hot skillet)

4 egg whites
1/4C NF cottage cheese
40g oatmeal
dash of cinnamon
dash of vanilla exract
1T ground flax seed
1T wheat germ

Mix in my magic bullet and set in the fridge.
This is the BEST pancake ever!! I also use 1oz(2T) sugar free syrup OR
sugar free coffee syrups that have 0 carbs(I just discovered these)

I'm up at 4:15am to eat and then head to the gym at 5.
Hope that helps.
 
mommalu said:
Hi lunnah~ welcome to EF!!
Here's what I have preworkout.(I get it ready the night before and just pour it in the hot skillet)

4 egg whites
1/4C NF cottage cheese
40g oatmeal
dash of cinnamon
dash of vanilla exract
1T ground flax seed
1T wheat germ

Mix in my magic bullet and set in the fridge.
This is the BEST pancake ever!! I also use 1oz(2T) sugar free syrup OR
sugar free coffee syrups that have 0 carbs(I just discovered these)

I'm up at 4:15am to eat and then head to the gym at 5.
Hope that helps.
Click to expand...

made me hungry :) thanks
 
thandie said:
Great! when you do have the time, have the oatmeal.
Meanwhile, pre-workout, have 3 egg whites and a slice of ezekiel bread. A shake with 1/2 banana is good as well, but you're having a shake post work out and I believe one shake a day suffice. Better have whole foods.

If you have at least 45 minutes before training, then have 1/2 the portion of oatmeal and the eggs. You should have something to eat before lifting.
I hope this helps!
Click to expand...

Thank you thandie, it does help.
 
I went this monring for the turbo class, but only did 20 min, decided to do some abs and that bike thing that you do with your hans (5 min of that).
I took the lipoflame 2 prior and 2 in the am, was going to the shadow boxing class but felt really tired, decided to rest.
My body is sore from lifting yesterday as all the last set i did until i couldn't take it anymore +2 :)
Back to the gym tomorrow morning for a full body work out.
Do you guys think that what i did yesterday was ok?
 
lunnah said:
I went this monring for the turbo class, but only did 20 min, decided to do some abs and that bike thing that you do with your hans (5 min of that).
I took the lipoflame 2 prior and 2 in the am, was going to the shadow boxing class but felt really tired, decided to rest.
My body is sore from lifting yesterday as all the last set i did until i couldn't take it anymore +2 :)
Back to the gym tomorrow morning for a full body work out.
Do you guys think that what i did yesterday was ok?
Click to expand...
How long did that workout take you? It was extremely high volume!
 
ironwings said:
How long did that workout take you? It was extremely high volume!
Click to expand...

I am not sure, i was soo focused on the exercises, but maybe a bit over 1 hour????
I wasn't sure what to do, wanted to hit as many muscle as possible :)
I am still sore but will go back today, i was going to do the same thing but now i don't know if i should...
 
I just came back from the gym, can still fell my arms and legs shaking.
This was my work out today

5m of threadmill ( 6.0 incline 3.5 speed)

alternate
squat smythe 1x20 2 x12
lunges db 3x10 ( 10lbs each hand)

alternate
chest press 1x20 2x10 (8lbs each hand)
shoulder press 3x20 (8lbs each hand)

triceps press 3x12 ( 12.5lb 17.5lb 15lb)

cable ext 1x10 2x15 (20lbs)

cardio again 12 min 3 min 6.0 incline 3.5 speed
3 min 9.0 incline 3.5 speed
3 min 12.0 incline 3.5 speed
2 min 0 incline 4.2 speed
1 m 0 incline 5.5 speed


I had 2 lipoflame before.

Plan on doing cardio later today again, how long do you guys suggest i do for, to be effective?
 
lunnah said:
I just came back from the gym, can still fell my arms and legs shaking.
This was my work out today

5m of threadmill ( 6.0 incline 3.5 speed)

alternate
squat smythe 1x20 2 x12
lunges db 3x10 ( 10lbs each hand)

alternate
chest press 1x20 2x10 (8lbs each hand)
shoulder press 3x20 (8lbs each hand)

triceps press 3x12 ( 12.5lb 17.5lb 15lb)

cable ext 1x10 2x15 (20lbs)

cardio again 12 min 3 min 6.0 incline 3.5 speed
3 min 9.0 incline 3.5 speed
3 min 12.0 incline 3.5 speed
2 min 0 incline 4.2 speed
1 m 0 incline 5.5 speed


I had 2 lipoflame before.

Plan on doing cardio later today again, how long do you guys suggest i do for, to be effective?
Click to expand...

I do 20 min of HIIT "after" my lift. Then on non lifting days I do "light" cardio. Just high enough to stay in my fat burning zone.

Also~ make sure you eat right after your workouts.:heart:
 
lunnah said:
I just came back from the gym, can still fell my arms and legs shaking.
This was my work out today

5m of threadmill ( 6.0 incline 3.5 speed)

alternate
squat smythe 1x20 2 x12
lunges db 3x10 ( 10lbs each hand)

alternate
chest press 1x20 2x10 (8lbs each hand)
shoulder press 3x20 (8lbs each hand)

triceps press 3x12 ( 12.5lb 17.5lb 15lb)

cable ext 1x10 2x15 (20lbs)

cardio again 12 min 3 min 6.0 incline 3.5 speed
3 min 9.0 incline 3.5 speed
3 min 12.0 incline 3.5 speed
2 min 0 incline 4.2 speed
1 m 0 incline 5.5 speed


I had 2 lipoflame before.

Plan on doing cardio later today again, how long do you guys suggest i do for, to be effective?
Click to expand...

Lunnah,

Two things:
Be careful of not over training. I saw you were doing two cardio sessions (morning & evening). That's usually suited for a competitor and is only for a few weeks. One 30 minute session per day,(at a good pace) 5 times a week is fine. I still think is a bit much, but you get to rest for two days. In addition, you just started to train, so doing that much cardio before you get to build any muscles will only make you burn more muscles, that you don't have yet.
If you're doing more intense cardio workouts, it should be less time.

The Lipoflame; you're taking 2 in the morning and 2 in the afternoon? Perhaps Omega can chime in, but it appears to be a lot for a woman (could be wrong)
I currently take one in the morning and one in the afternoon.
 
i just really want to lose weight, but i guess getting overtrainning will not help.
I will follow your advice, thanks thandie
 
thandie said:
Lunnah,

Two things:
Be careful of not over training. I saw you were doing two cardio sessions (morning & evening). That's usually suited for a competitor and is only for a few weeks. One 30 minute session per day,(at a good pace) 5 times a week is fine. I still think is a bit much, but you get to rest for two days. In addition, you just started to train, so doing that much cardio before you get to build any muscles will only make you burn more muscles, that you don't have yet.
If you're doing more intense cardio workouts, it should be less time.

The Lipoflame; you're taking 2 in the morning and 2 in the afternoon? Perhaps Omega can chime in, but it appears to be a lot for a woman (could be wrong)
I currently take one in the morning and one in the afternoon.
Click to expand...
lunnah - thandie is right. Include those quick 12 minute interval workouts after your lifting sessions and then on a couple other days a week do a longer more steady state or lighter interval for 30 - 45 minutes.

As far as speeding up the weight loss process - do that with a cleaner diet (not less calories) and you'll be much better off than all the cardio in the world.

I was looking at your repetitions for each set. I see sometimes you are doing 20 reps and then will fall to 12. Try to choose a weight that you can lift 10 times and feel fatigued. If you can go past 10 or 12 reps - go up in weight. No need to ever do 20 reps unless you are doing them with a 10 rep maximum weight and pausing as you go along or doing a burnout exercise at the end of your workout. Let me know if you have questions on this - I have the repetition ranges laid out in your workout we spoke about. I think you'll find more consistent progress if you stick to that.

You are doing great!

On the LipoFlame - what you are doing is fine if you feel OK. I also take 2 in the morning pre workout and 2 in the early afternoon on most days. Mainly because my work requires me to be active well into the night. Women can take up to 4 at a time as well as men but most find it is just too much for their system while others are not sensitive to it at all. If you were losing more than 1 - 2lbs per week I'd say back off a bit. Once you get your Stim in, you'll probably find that what you are doing is overdoing it with the Stim. You'll want to take 1 Stim in the morning and maybe one around lunch and only take LipoFlame right before workouts. You don't want to overload your system - that will slow your progress.
 
thandie said:
Lunnah,

Two things:
Be careful of not over training. I saw you were doing two cardio sessions (morning & evening). That's usually suited for a competitor and is only for a few weeks. One 30 minute session per day,(at a good pace) 5 times a week is fine. I still think is a bit much, but you get to rest for two days. In addition, you just started to train, so doing that much cardio before you get to build any muscles will only make you burn more muscles, that you don't have yet.
If you're doing more intense cardio workouts, it should be less time.

The Lipoflame; you're taking 2 in the morning and 2 in the afternoon? Perhaps Omega can chime in, but it appears to be a lot for a woman (could be wrong)
I currently take one in the morning and one in the afternoon.
Click to expand...




Thandie is correct, you can over do it if you do not plan your stragedy.

RADAR
 
thank you guys, i guess i need to up the weight, willtry that next time.
And you are all right, i was getting too tired.
 
ironwings said:
lunnah - thandie is right. Include those quick 12 minute interval workouts after your lifting sessions and then on a couple other days a week do a longer more steady state or lighter interval for 30 - 45 minutes.

As far as speeding up the weight loss process - do that with a cleaner diet (not less calories) and you'll be much better off than all the cardio in the world.

I was looking at your repetitions for each set. I see sometimes you are doing 20 reps and then will fall to 12. Try to choose a weight that you can lift 10 times and feel fatigued. If you can go past 10 or 12 reps - go up in weight. No need to ever do 20 reps unless you are doing them with a 10 rep maximum weight and pausing as you go along or doing a burnout exercise at the end of your workout. Let me know if you have questions on this - I have the repetition ranges laid out in your workout we spoke about. I think you'll find more consistent progress if you stick to that.

You are doing great!

On the LipoFlame - what you are doing is fine if you feel OK. I also take 2 in the morning pre workout and 2 in the early afternoon on most days. Mainly because my work requires me to be active well into the night. Women can take up to 4 at a time as well as men but most find it is just too much for their system while others are not sensitive to it at all. If you were losing more than 1 - 2lbs per week I'd say back off a bit. Once you get your Stim in, you'll probably find that what you are doing is overdoing it with the Stim. You'll want to take 1 Stim in the morning and maybe one around lunch and only take LipoFlame right before workouts. You don't want to overload your system - that will slow your progress.
Click to expand...

what is the stim?
 
i take only one inth e morning, but fell that i have a hardtime sleeping. Don't know if it is linked.
today i decided not to take it just to compare
 
I slept easier yesterday, i guess the LS3 needs to be taken as early as possible. The benefits are good.
My husband said i look thinner, but the scale doens't say so. I am on the other hand feeling thinner, i will see if i get my bf measured today.
i am felling better, i still get lasy to go to the gym, bu absolutly love once i am there.

Tomorrow is my son's birthday, i will have to control myself with the food, i am cooking some great brazilian food, but that i should not eat them.
I will count to 10 and keep my goal in mind.

Your support is greatly appreciated always. Thank you
 
lunnah said:
I slept easier yesterday, i guess the LS3 needs to be taken as early as possible. The benefits are good.
My husband said i look thinner, but the scale doens't say so. I am on the other hand feeling thinner, i will see if i get my bf measured today.
i am felling better, i still get lasy to go to the gym, bu absolutly love once i am there.

Tomorrow is my son's birthday, i will have to control myself with the food, i am cooking some great brazilian food, but that i should not eat them.
I will count to 10 and keep my goal in mind.

Your support is greatly appreciated always. Thank you
Click to expand...
You may very well be gaining muscle mass and losing body fat. Most people find when they begin strength training that they gain a little weight on the scale but measure less and their clothes feel lose. When I began lifting heavy, I gained 20lbs in a few months but looked much harder - didn't have to adjust my clothing size at all.

Happy birthday to your son...although it is too late now, don't deprive yourself of life's little treats. Just know how many calories you are eating and either save up during the week for your "feast" or eat small portions of your favorites.

So glad you are being consistent! Congrats....
 
today din't put th work out in, took him out on a special mom/son dinner(hubby had to teach BJJ) , it was very nice, i will catch up tomorrow.
Life goes by very fast, moments like these have to be enjoyed always great to see him happy, it is contagious.
I can't believe he is already 9 yearsold, for me he will always be my baby.
 
lunnah said:
I am very sick in bed (bad cold) i fell not being able to go to the gym. it sucks!
Click to expand...

Get some rest and get better before going back.
 
I am hre, i got really sick, then my son got sik, then i got sick again.
on top of that o started a new job and school in midterm :(
I am good now, and should go back tomorrow.
 
lunnah said:
thank you guys, i guess i need to up the weight, willtry that next time.
And you are all right, i was getting too tired.
Click to expand...

Well ,it shows you're dedicated, but regulate yourself, train muscle groups once per week, if you do them hard ,proper forum, to exhaustion, then you're finished!
after that ,the most important thing is nutrition & rest.
RADAR
 
It has been very hard to come back, my sonhad surgery this week, i am close to finals with my master's and i think i end up finding all the xcuses not to get back.
I need to change this.
 
lunnah said:
It has been very hard to come back, my sonhad surgery this week, i am close to finals with my master's and i think i end up finding all the xcuses not to get back.
I need to change this.
Click to expand...

At least you are admitting it. Get back out there and kill that shit. If you want it you will get it no matter the cost.
 
Radar, you are absolutely right. No excuses, back to work out. At least i dind't put on weight, got my eating in check and the water intake too, back to the gym on Saturday.
Thank you for all the support, i really appreciate it.
I will be back writing now too, and i have to admit it was all on me, i just kept finding excuses. NO MORE
 
I find sometimes when I am stressed or drained a good brisk walk can sometimes be more beneficial than trying to get to the gym.
 
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