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Gymgurl's Log.....yes again...

Gymgurl

Gymgurl

Plat Hero
Platinum
May 23

chicken breast
salad/w low carb dressing

handful of peanuts/in shell

chicken beast
green peppers/red peppers/onion
cilantro diced up and hot sauce

Handful of peanuts/in shell

1 gallon of water

1739 calories 60%fat, 12% carbs, 28% protien (119g)

This was my first real workout in about 9 weeks since I riped my quad tendon:

InclineFly supersetted w/ Seated Cable Row
3 sets fly (12 pound weights) cable (150 pounds)

Lateral Raises supersetted w/ back Extensions
3 sets lateral (12 pounds) Back (10 pound weighted ball)

Tricep pressdown supersetted w/ cable curl
3 sets both at 60 pounds

Leg extension supersetted w/ leg curl
3 sets both 5 pounds

Seated Calf raises 3 sets at 40 pounds


ABS
seated twist w/ bar
decline sit up w/ twist
ab crunch on stablilty ball

3 sets of 20 of each

25 min of cardio at about 4.0 mph
 
May 24th

Rolled oats
slpenda

chicken breast
cut veggies

2 scoop protien shake
1/2 cup skim milk


sliced turkey
mustard

1/2 cup all bran
lite fat free yougurt


1006 calories
22g fat 21%
99g carb 32%
115g pro 48%

gallon water


45 min of cardio kickboxing.....sure can tell how weak my leg is!
 
Thanks Skittles.....start physical therapy this week...but it ihas been about 9 weeks and it feels much better then it did....just don't want to push it
 
May 25

Rolled oats
splends

chicken breast
lettuce

Muscle Milk post workout

1 1/2 chicken breast
cut veggies

1 gallon of water

Cal 1516
40% pro 144g
24% carbs 97g
36% fat 59g

20 min treadmill -leg was aching

Flat Bench Flye compund set w/Dumbell Bench Press
2 sets flye 12 pound, dumbell press 25 pound

Seated Lateral Raise Compound set w/ Over Head Press
2 sets Lateral 10 pound, pver head 15 pound

Lying Tricep Extensions Compound set w/ Overhead Tricep Extensions
2 sets 12 pound each

Bent Over Row Compound set w/ Pullover
2 sets 25 pound

Incline Curl Compound set w/ Standing Curl
2 sets 20 pound

Seated Calf Raise
3 sets 50 pounds

Lunge Compound set w/ squat
1 set 5 pound


Leg was hurting so legs were weak.....
 
May 26th...

Went to physical therapy this am....put a gel cortisone patch on my leg and told me no cardio or leg work until tuesday when I come back...not only did I have a slight rip in my quad tendon...I have badly strained all the ligaments around my knee.....sssssoooooo I'm feeling gret and will continue my diet and upperbody and just leave legs out for a little whole longer...


All bran
Yogurt

walnuts 1 oz
Lean corn beef

Pork ribs baked lean only
brocolli

watermelon

cal 847
44g fat 48%
57g car 17%
73g pro 35%


Walked for 1 hour through a hilly wooded area with dogs and hubby. I don't know if that was considered taking it easy lol

Feeling reallt bloated and yucky combo of period starting today and all the anti-imflamtory meds and cortisone for 24 hours into my leg
 
Last edited:
Thanks Bunny! My goal was to try to compete this yr...but I think i might have to wait until next....then I will be 40 lol
 
May 27

Today was just a poor poor food day!

Watermelon


grilled chicken lowcarb cesear salad wrap

gallon water
Calories 882
40g fat 42%
82g car 35%
50g pro 23%



SLOW 15 min of treadmill...shouldn't be doing most likley

25 pound dumbbell hammer curl 3 sets
15 pound standing dumbbell curl 3 sets

Lat pull down 110 pounds 3 sets

tricep rope/cable pull down 60 pounds 3 sets

tricep dips to failure
pull ups to failure
 
May 25th looked splendid, for your stats, keep the caloric intake at that level. Also, keep PWO protein and carbs simple (don't know the composition of Muscle milk), but you cannot go wrong with simple whey isolate, dextrose and water.

May 27 was way too low. Remember, You need to eat in order to stoke your metabolic furnace. IF you have been in a sever hipocaloric regime for an extended period of time you may need to increase little by little all the way to a more decent level before your fat furning resumes. While in starvation, your body WILL not burn fat (muscle, if anything)

KEEP IT UP!!!
 
I have noticed that just in this short time posting and keeping track of my food that I tend to eat very low calorie and have for a yr or so......not good....so I am forcing myself on somedays to eat not matter what...thanks for everything!
 
June 7th

Rooled Oats/fresh raspberries

chicken
lettuce
low carb dressing

peanuts venidng machine @ work


Chicken


1269 Calories
fat 58g 43%
carb 99g 26%
prot.94g 31%


1 gallon water


leg still stinks....no work today just PT
 
The fat on that day definitely came from the peanuts, remember that at 600 cals/100 grs they add up quickly. Is there a wy you can take a chicken breast sammich with you to work and eat it quickly wheny you get the pawn of hunger? A bar is not ideal, since it has too many carbs, but a breast in a quaility whole grain bread would be good.

Try to keep the fats at about 30% of daily cal intake (as a max level)... if you are lacking cals during the day, fill them in with some lean protein (a can tuna or a chicken breast) and some quality carbs (a glass of oats, even if instant, a good bread, or some veggies).

Fats are ok, but so caloric dense that they add up too quickly. As long as you don't mix them with your carbs you will be OK.

Come on girl, push for those 1500 cals/day...
 
June 27th

Okay back to somewhat working out ...done with PT for the Knee and can now do a little bit.....

30 Min eliptical...2 rest and 2 incline

Leg Press
30 pounds both legs
15 pounds bad leg
50 pounds goog leg......LOL

squat/ball on wall
3 set of 10

Cable/leg...bad leg stable and 40 pounds kickbacks and to the side Keeping bad leg stable the whole time

strech calves, hams and glutes real good

Iced knee after work out

Breakfast:
rolled oats 1/2 cup
1/4 cup milk/water
2 tbs. flax seed

Pwo shake
 
Last edited:
July 19

30 min eliptical....315 cal

concentration curls against exercsie ball
3 sets of 15
with a set of 20 crunches inbetween sets

one arm cable curl
3 sets of 30

cable straightbar curl
3 sets of 60

db chest press w/ twist on ball
3 sets of 25
w/a set of 20 obl crunches inbetween sets

DB flys on ball 10 pounds
3 sets of 15 with a set of crunches in between

3 sets of pushups to failure

MOwed the yard..front and back...lol does that count lol



rolled oats
ff milk
blueberries

pwo shake

tuna
salad
ff dressing

3 eggs
slice lf cheese

soynuts

1424 cals
49g fat
100g carbs
146 pro
 
Okay tomorrow back to posting diet and exercise...but was on vacation and eat great nothing but good stuff!!
 
Aug 1

35 min on eliptical.....390 cals

Legs (recovering from a knee injury)

Smith Machine squats (still can't even squat the free weight bar)
3 sets 35 pounds

Calf raises smith machine standing
3 sets 75 pounds

squat press
3 sets 105 pounds



Aug 2..

35 min eliptical ..392 cals

Hammer curls
3 sets 15 pounds

Preacher curls
3 sets 38 pounds
(if the bar weights 18# can't remeber)

Cable bicep one handed
3 sets 37.5 pounds

Cable rows sitting
3 sets 125 pounds

Lateral pull down
3 sets 110 pounds


Aug 3....

weight 2 pounds less

35 min on eliptical ....392 cals

cable crossovers
3 sets 50 pounds

db chest press w/ twist
3 sets 20 pounds w/ 20 crunches in between sets

cybex fly machine
3 sets 25


Dips assit
3 sets of 10

cable rope/tris
3 sets 75(1 set), 2 sets 62.5 pounds

overhead tris db
3 sets 20 pounds

ab machine
3 sets 55 pounds
 
35:00 eliptical 413 calories on machine

upright rows w/ bar
3 sets 55 pounds

Military press smith machine
3 sets 55 pounds

db shoulder shrugs/rolls
3 sets of 20
 
Aug 7...

30 min treadmill..med intensity...just feeling the knee out on the treadmill

Soaked it in the hot tub and streched it out after....going to ice and heat tonight...

Tomorrow starts my 12 weeks of diet and training to improve this body......I'm ready!!
 
Aug 8...

1/2 cup oatmeal
1 Tbs. Flax seed
1/4 cup fat free milk
multi vit and Ala

32 ounces water while working out

Pw Isopure Protein
(2) amino acids
(2)L -Glutamine


1 pkg chunk chicken
mustard
1/2 cucumber
32 oz water

chicken breast
sweet potato
Iced tea plain

1157 cal
16 g fat 14%
84 g c 84%
149g p 58%


Back and Bi's...

30 min eliptical HITT 366 calories

Close Grip Lat pulldown
50# x 20 reps
62.5# x 12 reps
87.5# x 8 reps
62.5# x 12 reps

Low Cable Row
62.5 x 20 reps
100 x 15 reps
125 x 9 reps
100 x 12 reps

DB Row
10 x 20 reps
15 x 15 reps
20 x 10 reps
15 x 12 reps

Bent Over Barbell Row
25 x 20 reps
35 x 15 reps
45 x 10 reps
35 x 12 reps

EZ Bar Curl standing
18 x 20 reps
28 x 15 reps
38 x 10 reps
28 x 12 reps

Incline DB Curl
10 x 20 reps
15 x 15 reps
20 x 8 reps
15 x 10 reps

Concentration Curl
15 x 3 sets

One handed Cable Curl
37.5 x 3 sets
 
Last edited:
Aug 9th

ff milk
2 scoops pro powder
instant coffee
2 L glut
2 amino 1000

32 oz water

1 cup ff cottage cheese
1/2 cucumber
2 tbs ground flax seeds

32 oz water

2 piece2 of cheese...craving something sweet

sweetpotato (1 med)
1/4 cup nuts at work

64 oz water

1141 cals
47 g fat 39%
85 g carbs 25%
100g pro 36%







Legs....Knee is tender today not sure why

20 min med inten treadmill due to knee

Leg press
3 x 50 pounds
3 x 15 pounds left leg only

Seated leg curl
2 x 20 pounds
1 x 35 pounds...hurt the mcl a little

Calf raises smith machine
3 x 65 pounds

Crunches
3 sets of 25

Oblique twist/crunch with weighted 8# ball
3 sets 15 (thins hurt my knee alittle not sure why)

Pelvic tilt/raise and squeeze lol weightd 8# ball
3 sets of 20

Ab machine 3 sets 50#
 
Last edited:
Gymgurl said:
Aug 8...


1157 cal
16 g fat 14%
84 g c 84%
149g p 58%
Click to expand...
Remind me. what are you shooting for macro wise? 40P/30C/30F? 50P/30C/20F? etc... Is 1157 cals all you ate?

Seems like too high on the carbs (%'s) = holding water ? Check your calculations
Not enough Food?
 
*Bunny* said:
Remind me. what are you shooting for macro wise? 40P/30C/30F? 50P/30C/20F? etc... Is 1157 cals all you ate?

Seems like too high on the carbs = holding water
Not enough Food?
Click to expand...


lol she obviously made a mistake with her calculations, it's impossible for her carbs to be at 84%

84g of carbs is far from high.
 
Miss24k said:
lol she obviously made a mistake with her calculations, it's impossible for her carbs to be at 84%

84g of carbs is far from high.
Click to expand...
I was referring to the %'s...I'd like to see the corrections as well.

I did bloat from Oatmeal ...
 
Miss24k said:
For real, how much did you eat, the whole damn bag lol
Click to expand...
Fo Real yo... I measured only 1/2 Cup, use water too, the oats had a reaction in my stomach (little birdie say may be an allergy) causing the bloat, so I try to only have is on 'special' occasions...whateva... *smile Twinny* :heart:
 
*Bunny* said:
Fo Real yo... I measured only 1/2 Cup, use water too, the oats had a reaction in my stomach (little birdie say may be an allergy) causing the bloat, so I try to only have is on 'special' occasions...whateva... *smile Twinny* :heart:
Click to expand...


Yup probably allergic then, I was just messing with you :)
 
I sometimes also get sensitive to oats. Used to eat em all the time, but I've been off them for a while and they just get me bloated immediately.

Generally you aren't eating enough. Would rather see more real food as well -- that low of cals & a bunch of protein mix doesn't really give your body much to work with.

The bloat -- gas bloat or water bloat? Is the sweet potato something new in your diet? I find complex carbs can sometimes bloat me, though mostly if they are watery carbs like oatmeal or rice. Potatos are pretty inert, but if its somethign new in your diet, could throw you off kilter for a day while it's being processed. Another source of bloat is green veggies like broccoli. Might help to add some digestive enzymes (look for "Digestive Enzymes" at GNC or whatever health food store) with those veggie meals. "Beano" always works in a pinch too. Just put it right on the veggies. Eggs is another one that can make life miserable. And also dairy if you aren't used to eating it might hit you for a day or two.
 
Might just be the additions of complex carbs and not junk...I'm goin to wait just a little while longer....what do you suggest I add sassy? I usually exist on about 900 cals and haven't lost weight for a year 1/2...so I'm trying to up them...I was a victim to what society says we should eat...
 
Take a look at the Shadow Project. :)

If you ate 900 cals/day for 1/2 yr -- obviously your body is trying to hold on to whatever nutrients it does get. Eat to fuel it and it will burn efficiently.
 
Aug 10th

4 eggs whites/green peppers
hot sauce
black coffee

1/2 c Oatmeal
1 c cottage cheese
splenda/cinnamon

32 oz water

2 chicken breasts
1 tbl pesto (homemade)
tomato

Pwo Shake
1 cup ff milf added


1134
25 g fat
68 g carbs
156 g protein



eliptical 55 min.....664 cals

Chest and Tris

Cable cross overs
4 x 38 pounds 10 reps

Incline DB press
3 x 20 pounds 8 reps
1 x 15 pounds 10 reps

Bench press
3 x 65 pounds 10 reps

reverse pushdown/cable
1 x 24.5 pounds 20 reps
1 x 35.5 pounds 15 reps
1 x 50 pounds 8 reps
1 x 35.5 pounds 10 reps

Seated dumbell tricep ext.
3 x 15 pounds 10 reps

Rope pull down
1 x 25.5 pounds 20 reps
1 x 37.5 pounds 15 reps
1 x 62.5 pounds 8 reps
1 x 37.5 pounds 10 reps

3 sets of dips to failure
 
Okay I have had no power since the 11th...but I have wrote everhting down hoever this is gonna be condensed to save on time lol....


Aug 11th....

1292 cals
41% pro
37% carb
23%fat

Shoulders and Abs

Lateral raise
3 x 12# 10 reps

Front raise
3 x 12# 10 reps

rear raise
3 x 10# 10 reps

knee lift with 8 pound ball
3 sets of 20

Ab cable rope pull down
3 sets of 20 60#

Hanging stap knee ups
3 sets of 6


35 min eliptical 373 cals
 
Aug 12th

507 cals...had to be more

50 min eliptical....586 cals


Aug 13th....

Day off....1/2 hour bike ride


Aug 14th ...

55 min of treadmill

3 sets knee lifts w 8 pound ball
oblique twist w/ 8 pound ball
side to sides with weighted bar
 
Aug 15th

22 min Eliptical 254 cals
45 min walk though hilly field trial area with dogs

Legs..
Squats free weight
35 pound bar one set of 12
45 pound bar two sets of 10 (some pain but not much, have to keep knees pointed foward since mine tend to point out naturally)

Squat press
1 set 85# 10 reps
1 set 105 pounds 10 reps
2 sets 125 pounds 10 reps
( no pain at all)

cybex glute machine
left leg
2 sets 67# 10 reps
1 set 75# 10 reps
Right leg
2 sets 75 pounds 10 reps
1 set 87.5 pounds 10 reps

Glute cable kickbacks
left leg
3 x 37.5# 10 reps each
3 x 50# 10 reps each
(little pain in the MCL)

calf raises sitting
3 x 25# 12 reps
(sitting still hurts, to close to the knee)
 
Aug 16th...took day off leg a little sore...

diet was crazy

983 cals
32 % fat
36 % carb
32% protein
 
Augh 17th

1 hour eliptical
737 cals
80-85% average heart rate 140

Chest and tris
one handed cable pushdown
4 x 50# 10 reps

Cable crossovers
3 x 50# 10 reps

Overhead chest press
1 x 25# 10 reps
1 x 20# 10 reps
1 x 15# 10 reps

Overhead cable/rope tri
3 x 62.5# 10 reps

Decline press
3 x 15# 8 reps

To tired after the cardio to lift heavy...learned I must eat prior to workout

1 cup oatmeal
1 cup blueberries

Met Rx Protein Plus bar
(hate these..no time to get food)

grilled chicken breast
large salad
 
Aug 18th

1 hour 5 min of cardio 1/2 eliptical (370 cals) and 1/2 treadmill (304 cals) both high intesity 147 heart rate...

Back and Bis

cable rope pull ups
3 x 62.5# 8 reps

Cable straight bar concentration curl squating
3 x 62.5# 8 reps

db hammer curls
1 x 15# 20 reps
1 x 20# 10 reps
1 x 25# 8 reps

cable High rows
1 x 162.5# 10 reps
1 x 187.5# 8 reps
1 x 175# 8 reps

back extension with 8 pound weighted ball
3 x 10

reverse flys
1 x 10# 10 reps
2 x 15# 10 reps



Cals to low....I know I know....I need to eat!!!!
877
37%f
33 % c
30% p
 
Aug 23rd....Okay this day if for Pinto..who pushed me

1/2 cup oats
1 tbs flax oil

Pwo shake
2 scoops

1/2 chicken breast
1 slice whole grain bread

1/2 chicken breast
salad w/ vinigar

tuna
cucumber

1117 cals
29 g fat (24%)
68 g carb (21%)
145 g pro (54%)


legs:

cardio eliptical 30 min HI 389 cals 144 hr

standing calf raises
1 x 15# 15 reps
1x 135# 10 reps
2x 145# 10 reps

Leg curl
1 x 30# 10 reps
2x 40# 10 reps
1 x 50# 4 reps hurts MCL

Squats
1 x 15# 15 reps
1 x 65# 10 reps
1 x 85# 10 reps
1 x 100# 8 slow reps

Leg press
1 x 100# 10 reps
1 x 30# 15 reps left leg only
1 x 110# 10 reps
1 x 30# 15 reps both legs

Glute kicbacks and inner thigh/cable
right leg
3 x 75# 10 reps
3 x 50# 10 reps

left leg
3 x 50# 10 reps
3 x 37.5 10 reps
 
Aug 24th....

1/2 cup oats
1 1/2 tbs. flaxoil

1/2 chicken breast
1 slice whole grain bread

1/2 chicken breast
lettuce

pwo shake
2 scoops

2 slices thin deli chicken

1085 cals
37 g fat (32%)
66 g carbs (21%)
122g pro (47%)



Shoulders and abs:

eliptical 70 min,,,average heart rate 157, max 181 843 calories


overhead press
3 x 15# 10 reps

Front raises
3 x 10# 10 reps

Ins and outs
3 x 10# 15 reps

Shrugs
3 x 85# 10 reps

hanging ab pull ups
3 x bodyweight 6 reps

oblique twist w/ 10 pound ball
3 x 10 reps

knee ups with 8# ball
3 x 10 reps
 
yep another pound gone...so that is 6 pound gone and and almost 7 inches from all over YAY me.......
 
Aug 25th

oats
salad
turkey

chicken
salad
soy crisps


643 cal
22 f (32%)
50 c (27%)
62 P (41%)

Think I have the flu...in the bathroom all night long..


Back and Bi's
30 min total body eliptical 300 cals

Low cable rows
3 x 137.5 ..8 reps

Lat pulldown
3 x 110#... 8 reps

bent over bb rows
3 X 55#...10 reps

High cable rows
3 x 137.5# 8 reps

Preacher curls
3 x 38# 8 reps

db curls w/twist
3 x 20#...10 reps

cable straight bar curl
3 x 62.5#...8 reps
 
Aug 26th...
still flu sick

Chest and tris:
eliptical 35 min 414 cals

one handed tri cable pushdown
3 x 37.5#....10 reps

Rope pull down
3 x 62.5# 10 reps

Tri rope pull overs
3 x 62.5#...10 reps

cable crossovers
3 x 37.5#...10 reps

Incline db chest press with twist
3 x 15#...8 reps

Pushup to failure

workout was hard...very shakey and should have stayed home..but it is done!
 
Aug 27th....

1 1/2 hour walk.....pretty much took the day off to get my stomach back in shape...just ate what sounded good but kept it pretty lox in cals and good carbs only.......my gym is closed for the next week so I need to ge find one to use for the next couple days
 
Aug 28th.....

Went to this new gym and LOVED their machines for my legs..I can do more weight but less stress on the knee and the MCL...plus there are some cute guys lol always a bonus when doing boring cardio lol....sorry I am a MOD in bts lol....


P.B natty
2 small whole wheat tortillas (still kinda yucky but better)

egg while Omlete
w/ veggies

1 can tuna

2 chicken breasts
salad w/ vinigar

1089 cals
fat 27 g 23%
carb 53g 18%
Pro 160 grams 59%

Legs and abs:
20 min full body eliptical...kinda hard on knee..new machine

Freemotion Squat:
1 x 90# 10 reps
1 x 100# 10 reps
1 x 120# 10 reps

Freemotion Calf machine:
1 x 120# 12 reps
1 x 160# 12 reps
1 x 200# 12 reps

Hamstring machine:
3 x 20# 10 reps

Leg curls:
3 x 50# 12 reps

Leg Press:
3 x 160# 10 reps

Freemotion Ab crunch
3 x 60# 10 reps

Crunches side to side and center 8# ball
3 x 20 reps

oblique twist w/ 8 pound ball
3 x 30 reps

Standing ab crunch weighted
3 x 90# 10 reps
 
Aug 29th......

Not walking real well due to previous leg workout!! And only sore no knee pain!!

Low carb bar (had to get something on the run)

Chicken breast
celery

Pwo shake
2 scoops
ff milk

5 oz venison
salad w/ vinigar



881 cals ( had to be more)
fat 25 grams 26%
carbs 50 grams 21 %
protien 117 grams 53%


Back and Bi's:

30 min eliptical full body (ugh)

Db curls w/ twist:
1 x 20# 10 reps
1 x 25# 10 reps
1 x 20# 10 reps

Curl outwards balance on foot on ball:
3 x 15# 10 reps

Single cable bi curls:
3 x 12.5 10 reps

Freemotion Bi machine:
3 x 40# 10 reps

21's
2 x 10# 8 reps


So if my numbers seem off...I'm using some new machines and things at this gym for a couple more days....

Freemotion High row:
1 x 80# 10 reps
1 x 70# 10 reps
1 x 80# 8 reps

Low Cable row Freemotion:
3 x 60# 10 reps

Reverse flys:
3 x 15# 10 reps
 
Aug 30...

Eas Bar

Tuna
salad dry

PWO shake
2 scoops/ff milk

lean porkchop
1 handful of lf popcorn


cals 1063
fat 26g (23%)
carbs 56 g (20%)
pro 151g (57%)



Chest, tris and abs:

Freemotion flys:
3 x 50# 10 reps

Freemotion chest:
3 x 50# 10 reps

DB chest presss:
2 x 20# 10 reps
1 x 25 pounds 6 reps

Rope pull down:
3 x 30# 10 reps

Overhead rope pullover:
3 x 30# 8 reps

One handed tri pushdown:
3 x 12.5 8 reps

Tri freemotion machine:
3 x 30# 10 reps

ab crunch machine:
3 x 90# 10 reps

Standing ab machine:
3 x 60# 10 reps

Standing ab obliques:
2 x 35# 10 reps
 
Last edited:
Aug 31.......

Okay today is shoulder and cardio and the rest of the week light cardio since I will be up north
 
Well I lost another pound....lol...but I didn't wegh myself before vacation so I could have been less....but oh well here we go.......

Sept 7th...

30 min eliptical....damn hard after vacation lol....300 cals

Shoulder and abs:

Military Shoulder Press:
3 x 65# 8 reps

In and outs
3 x 15# 20 reps

Front raises and lateral raises
3 x 10# 10 reps (each exercise)

Ab Machine
3 x 60 pounds 10 reps

crunches on ball w/ 8# weighted ball
3 sets of 20

knee ups w/ 8# weighted ball
3 sets of 15
 
Sept 20.....

Chest and tris...

chest press cybex
3 x 65# 8 reps

Flys
3 x 15# 8 reps

Ropepull downs
3 x 62.5# 10 reps

dips
3 x 70%body weight 15 reps


15 min eliptical.....feeling sick still and having hard time with my asthma......BUT I was at the gym....WOO HOO
 
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