Gymgurl's log

[Gymgurl]

Okay...here is goes. Trying to be accountable and make some changes....Please feel free to give me advice and ideas to help me........

Goals.....

1.) lose about 10 more pounds

2.) lose some bf...right now 19%

3.) Make some gains in the gym as for as weight



Tuesday - February 16th

15 min. treadmill full tilt at 4.5mph


Bi's
concentration cable curls - 60 pounds 3s/8reps
preacher curls - 35 pounds 3s/8-10 reps
ater db curls - 20 pound db 3/s 8-10 reps

Tris
db kickbacks - 15 pounds 3s/10 reps
cable rope pull down - 60 pounds 3s/8-10 reps
asst. dips - 3 sets to failure

abs
basic crunches
oblique twist w/ 10 pound ball



1 meal - protien shake - 30 gr protien/ 1 1/2 cup skim milk
200mg. ala

2 meal - handful nuts
960 ml water

3 meal - 1 can tuna
1/2 cup musrooms
960 mls water 200mg ala

4 meal - handful nuts
banana
960 mls water
5 meal - 4ounces venison

1183 cals 21g fat, 63 grms carbs, 172 grms prot

 

[Sassy69]

Yay!

 

[jenscats5]

Hey GG!! Nice to see you over here with a log!! Good luck.....

 

[Gymgurl]

Hi jen...I figured it was about time that you guys do see that I work out!!!

 

[PaganPunkstress]

looks great!
good luck

 

[nycgirl]

Welcome!!!

 

[necia]

Welcome to the wonderful world of logging.

Necia

 

[skittles]

Good work

What is your height/weight now?

 

[*Bunny*]

Welcome to the wonderful world of logging.

Necia

LOL -

Yes welcome

 

[Miss24k]

Welcome GG

 

[Gymgurl]

Feb 16

15 min Treadmill full tilt 4.5mph

BACK
Full lat pull down -60 pounds 3s/8 reps
cable seated (on ex ball) rows -110 pounds 3s/8 reps
bent over rows with bar-55 pounds 3s/8 reps

CHEST
DB chest press w/ twist - 20 pounds(ea) 3s/10 reps
incline DB flys 12 pounds 3s/8 reps
cable cross overs - 40 pounds 3s/10 reps

going back tonight for more cardio


meal 1 - 2 oz nuts

Meal 2 - 30 gr. protien Shake, 1 1/2 cup skim milk, 200mg ala
1 oz. nuts


Meal 3 - 1 4 oz lean pork chop with visable fat removed


Meal 4 - ( not really a meal) lg. fat free/sugar free latte(4 shots expresso)

Cal 1015 38gram fat 72 carbs 98 protien

 

[The Shadow]

Feb 16

15 min Treadmill full tilt 4.5mph

BACK
Full lat pull down -60 pounds 3s/8 reps
cable seated (on ex ball) rows -110 pounds 3s/8 reps
bent over rows with bar-55 pounds 3s/8 reps

CHEST
DB chest press w/ twist - 20 pounds(ea) 3s/10 reps
incline DB flys 12 pounds 3s/8 reps
cable cross overs - 40 pounds 3s/10 reps

going back tonight for more cardio


meal 1 - 2 oz nuts

Meal 2 - 30 gr. protien Shake, 1 1/2 cup skim milk, 200mg ala
1 oz. nuts

you would be better off doing all the cardio in the am



...and you might want to split the nuts away from the shake

 

[Gymgurl]

I did my cardio (15 min) this am and I will go back tonight and do a hour kick boxing class or treadmill. My workouts are crazy since my kids are home all week...okay and no nuts with shake.....why is that?

 

[*Bunny*]

I did my cardio (15 min) this am and I will go back tonight and do a hour kick boxing class or treadmill. My workouts are crazy since my kids are home all week...okay and no nuts with shake.....why is that?

Hi
May I ask why so much Cardio?

 

[The Shadow]

I did my cardio (15 min) this am and I will go back tonight and do a hour kick boxing class or treadmill. My workouts are crazy since my kids are home all week...okay and no nuts with shake.....why is that?

Dont mix fat with protein/carbs unless its before bed



Try 25 minutes of HIIT cardio am.


ONLY...








3 days per week

 

[Gymgurl]

Hi
May I ask why so much Cardio?

\



Well today I have to go back to the gym ( I work there) for a staff meeting and have an hour to kill inbetween that and a session. So I just thought I would hit the cardio and some abs.....but my ususal has been about 3-4 times a week for 30-45 min or I sub in a class

 

[Gymgurl]

Okay Shadow...since this program was inspired by you....I gotcha! 3 days a week Hiit

 

[nycgirl]

Dont mix fat with protein/carbs unless its before bed

Why?

 

[The Shadow]

Why?

Fat slows absorption of carbs and fat....

TRUST me on the HIIT deal...it will melt off

 

[Miss24k]

Why?

because fats slow down the digestion!

Before bed you want to slow it down, because you'll be sleeping for 8 hours.

 

[Gymgurl]

Judging by yesterday....not enough food at all! But it was a crazy day..Today I woke up starving.....

Feb 17.....

Meal 1 - 1/2 bagel, 1 tsp. natty pb, 1 banana

 

[The Shadow]

Judging by yesterday....not enough food at all! But it was a crazy day..Today I woke up starving.....

Feb 17.....

Meal 1 - 1/2 bagel, 1 tsp. natty pb, 1 banana

Protein??




I know it seems like Im riding you....

 

[Gymgurl]

Should I eat some protien now? and no I want you to ride me....HELL YEAH..oh wait...sorry I got all excited.....I want you to tell me what I need...I still have that "diet" mentality

 

[The Shadow]

Should I eat some protien now? and no I want you to ride me....HELL YEAH..oh wait...sorry I got all excited.....I want you to tell me what I need...I still have that "diet" mentality

LOL.....naughty.......



get a Whey protein powder


breakfast - 30 grams whey into skim milk


POST WO - the same


..then you have nailed the protein at the most important times of the day....that will account for 80 grams of your total

 

[Gymgurl]

Got a touch of the flu...will post yesterdays and todays diet later...no gym yesterday or today