Please Scroll Down to See Forums Below
LAdies a little help
- Thread starter flexygrl
- Start date
flexygrl
New member
Hi Spatts,
I feel so important talking to you!! Thanks so much for replying.
Okay here goes:
I usually work out with my hubby. For Example
Mon:
Bi's, tri's 3 sets per 3 excercises for each
Cardio:3o min
Tues:
Back
Maybe cardio
Weds:
Chest
Maybe Cardio
Thursday:
Shoulders
Cardio
Friday:
Big leg workout
Cardio
2 rest days
It always looks something like that. I have been feeling really discouraged and tired lately and have been slacking on the cardio. Anything you could recommend would be great!
Thanks again!
I feel so important talking to you!! Thanks so much for replying.
Okay here goes:
I usually work out with my hubby. For Example
Mon:
Bi's, tri's 3 sets per 3 excercises for each
Cardio:3o min
Tues:
Back
Maybe cardio
Weds:
Chest
Maybe Cardio
Thursday:
Shoulders
Cardio
Friday:
Big leg workout
Cardio
2 rest days
It always looks something like that. I have been feeling really discouraged and tired lately and have been slacking on the cardio. Anything you could recommend would be great!
Thanks again!
Scarlett33
New member
I'm kind of in the same boat , want to lose 12 more by July8th. Spatts will hook you up with good info. The only thing I have to add is set small goals, like weekly... this has helped me more than anything. Good luck to you!flexygrl said:
spatts said:
Absolutely. I've said it many times: Your diet is 75% of your success. (Training 15%, and rest the other 10%) Training alone will not get the job done. As long as your diet is clean, and you are consistent, you WILL GET there.
Your training looks ok, just be careful not to overtrain with the "maybes" of 5 days of cardio.
flexygrl
New member
Hi Guys,
The problem is definetly my diet. Today for instance:
Breakfast: 8:45
1TB PB
2 slices of lite whole wheat toast
small amount of I can't believe it's not butter-spread
3Egg whites
Lunch: 11:45
Salad
Dressing(whole fat blue cheese, about 2 tb on the side)
Sunflower seeds
Cheddar cheese-very little
Hummus, about 1 big tablespoon
Around 3:00
1 4oz chicken breast
Around 6:00-I guess this would be considered pre-workout
Chicken breast-4 oz
3 oz yam
Workout, around 8-8:30 ish.
Then bed.
Am I eating too much?
The problem is definetly my diet. Today for instance:
Breakfast: 8:45
1TB PB
2 slices of lite whole wheat toast
small amount of I can't believe it's not butter-spread
3Egg whites
Lunch: 11:45
Salad
Dressing(whole fat blue cheese, about 2 tb on the side)
Sunflower seeds
Cheddar cheese-very little
Hummus, about 1 big tablespoon
Around 3:00
1 4oz chicken breast
Around 6:00-I guess this would be considered pre-workout
Chicken breast-4 oz
3 oz yam
Workout, around 8-8:30 ish.
Then bed.
Am I eating too much?
MsBeverlyHills
New member
not to discourage you-- but if you lose more than a lb/wk-- your gonna lose alot of muscle w/that weight. Whats your bodyfat??? Id focus on reducing that more than than pounds.
I routinely lose 2-3 pounds per week, and it's not muscle. When you drop carbs and lose fat you lose fat AND water. And alot of it. Especially at first.
I recently went from 192-175 in 6 weeks (no anabolics or thermos). That's about 2.8 pounds per week with no muscle or strength loss.
Flxy, I would say drop the carbs down. I like to carb rotate. That means that on the days I train I eat more carbs than on the days I don't. It looks a little like this:
http://www.asylum-strength.com/spat-cutting.htm
You would have to alter the times by when you train, and cycle the carbs 3 days low (.5g/kg body weight) and 2 days high (2.0g/kg body weight), or high on training days and low on non training days. The diet in the link represents the 100g CHO median.
1Kg = 2.2046 lbs
*THE CALORIES ARE BASED ON MY BMR. YOU WOULD NEED TO ADJUST THAT FOR YOURSELF*
I recently went from 192-175 in 6 weeks (no anabolics or thermos). That's about 2.8 pounds per week with no muscle or strength loss.
Flxy, I would say drop the carbs down. I like to carb rotate. That means that on the days I train I eat more carbs than on the days I don't. It looks a little like this:
http://www.asylum-strength.com/spat-cutting.htm
You would have to alter the times by when you train, and cycle the carbs 3 days low (.5g/kg body weight) and 2 days high (2.0g/kg body weight), or high on training days and low on non training days. The diet in the link represents the 100g CHO median.
1Kg = 2.2046 lbs
*THE CALORIES ARE BASED ON MY BMR. YOU WOULD NEED TO ADJUST THAT FOR YOURSELF*
flexygrl
New member
Thank you spatts. If it's okay I will post my meals and workouts here for the next couple of days. I will really love any suggestions!
As far as BF, I really don't know. Haven't checked it in over a month. Last time it was still high. I will try and check it tonight and let you all know.
As far as BF, I really don't know. Haven't checked it in over a month. Last time it was still high. I will try and check it tonight and let you all know.
flexygrl
New member
May 15, 2003 Food Log
Good Morning Everyone,
I will edit this throughout the day. Any tips would be great. Todays workout plans:
1 hour spinning class (around 7:00)
Some sort of weight training, maybe chest...
Breakfast:
2 slices of lite whole wheat toast
2tps of butter(can't believe it's not butter spread)
Half of a pure pro-protein bar.
Had a major chocolate craving. Had 2 sugar free chocolate wafer thingy's
Lunch:
4 oz of very, very lean beef
Salad with full flat blue cheese dressing on the side
Sunflower seeds
less then a tsp of cheese
less then a tsp of hummus
Good Morning Everyone,
I will edit this throughout the day. Any tips would be great. Todays workout plans:
1 hour spinning class (around 7:00)
Some sort of weight training, maybe chest...
Breakfast:
2 slices of lite whole wheat toast
2tps of butter(can't believe it's not butter spread)
Half of a pure pro-protein bar.
Had a major chocolate craving. Had 2 sugar free chocolate wafer thingy's
Lunch:
4 oz of very, very lean beef
Salad with full flat blue cheese dressing on the side
Sunflower seeds
less then a tsp of cheese
less then a tsp of hummus
Last edited:
So you're training AFTER dong cardio on an empty stomach AFTER a fasted state?
I have to suggest that this isn't a good idea.
You're asking for injury, lack of results, overtraining...
You might have better luck if you ate something (IE oats), did your weight training (like you mean it), and then do cardio after.
I know there's at least one person in here that feels she gets better results from doing cardio before weights, but it just doesn't make any physiological sense to me. Normally I'd say do whatever works, but it doesn't sound like that's working for you, so far.
Personally, I would tighten up my training split so I had 3-4 mornings that were all cardio, and I could do it on an empty stomach....but no weights.
I have to suggest that this isn't a good idea.
You're asking for injury, lack of results, overtraining...
You might have better luck if you ate something (IE oats), did your weight training (like you mean it), and then do cardio after.
I know there's at least one person in here that feels she gets better results from doing cardio before weights, but it just doesn't make any physiological sense to me. Normally I'd say do whatever works, but it doesn't sound like that's working for you, so far.
Personally, I would tighten up my training split so I had 3-4 mornings that were all cardio, and I could do it on an empty stomach....but no weights.
Nonerz
New member
One thing that I've had to do was toss out the peanut butter completely...only because I love the stuff and found myself choosing things that I could eat with it! 
Diet has been the hardest for me, by far, as it is with most women I would venture to say. I've replaced a lot of things with better options for starters. Cutting down on carbs (especially at night) has definitely made a difference. I opt for green beans, asparagus, and broccoli for the most part.
Portion control is a biggie for me as well...my family likes to eat. So for every event imaginable, we celebrated with food! BBQ's and parties have been a regular thing with us. Let me tell you, we don't skimp on the portions and there is always food leftover! So growing up, my sense of "portion" has always been distorted. Plus I will eat everything on my plate, so I have to keep that in mind when I'm serving up my food!
Something that we don't really talk about on the boards (that I've noticed, but I could be wrong--they probably do on the diet board) is why some of us eat. I have been really looking at my moods and reasons for eating lately. Boredom? Stress? Sadness? Happiness? There are reasons why we can sit down and eat and eat, even if we physically aren't hungry. The more I read about the topic, the more I hear that food becomes your best friend...at least for me that has been true. It's comforting and makes you feel good (for at least a little while). It's an escape.
So this may be a bit off topic, but I think it's worthwhile to look at if diet is your Achilles heel, like me.
Diet has been the hardest for me, by far, as it is with most women I would venture to say. I've replaced a lot of things with better options for starters. Cutting down on carbs (especially at night) has definitely made a difference. I opt for green beans, asparagus, and broccoli for the most part.
Portion control is a biggie for me as well...my family likes to eat. So for every event imaginable, we celebrated with food! BBQ's and parties have been a regular thing with us. Let me tell you, we don't skimp on the portions and there is always food leftover! So growing up, my sense of "portion" has always been distorted. Plus I will eat everything on my plate, so I have to keep that in mind when I'm serving up my food!
Something that we don't really talk about on the boards (that I've noticed, but I could be wrong--they probably do on the diet board) is why some of us eat. I have been really looking at my moods and reasons for eating lately. Boredom? Stress? Sadness? Happiness? There are reasons why we can sit down and eat and eat, even if we physically aren't hungry. The more I read about the topic, the more I hear that food becomes your best friend...at least for me that has been true. It's comforting and makes you feel good (for at least a little while). It's an escape.
So this may be a bit off topic, but I think it's worthwhile to look at if diet is your Achilles heel, like me.
flexygrl
New member
Nonerz,
Thanks for your reply. Yes you are soooo right! We had a mother's day barbecue and I sent my parents and my sister's boyfriend home with most of the food, because I CANT have it in the house. They did leave the chips and yesterday I wound up eating a bowl of popcorn and about 5 tortilla's. This is a vast improvement over what I use to do. I recently lost close to 25 pounds. Another 15 and I will be absolutely satified. I just can't seem to get there. I really think that I am starting to sabotage myself. I don't know why. I've been really trying to work at it.
Thanks for your reply. Yes you are soooo right! We had a mother's day barbecue and I sent my parents and my sister's boyfriend home with most of the food, because I CANT have it in the house. They did leave the chips and yesterday I wound up eating a bowl of popcorn and about 5 tortilla's. This is a vast improvement over what I use to do. I recently lost close to 25 pounds. Another 15 and I will be absolutely satified. I just can't seem to get there. I really think that I am starting to sabotage myself. I don't know why. I've been really trying to work at it.
Nonerz
New member
I hear ya girlie! I moved back in with my parents from Sept 2002-March 2003 and boy was it hard! They have tons of shit there...all that taste really good too! Although living rent-free is nice, I paid for it with the weight I gained while living there! I went from 135 to 147 during that time! And it wasn't muscle! The stress I was going through, combined with the availability of junk/bad food was enough to put me back to where I started (well, not really, but that's how it feels sometimes). I am stronger and have more muscle than I did last year, but if I didn't gain so much fat, I would be feeling hot to trot!
What I've been doing is trying to put myself in a position to win. What I mean by that, is if someone gives me chocolate or something I know I shouldn't eat--I'll give it away. If I hold on to it, I'll give in later and eat it in a moment of weakness! My cupboards, fridge and freezer are filled with good stuff. I used to get these incredible desires for cereal late at night, so for a while, I kept the milk at work and the cereal at home! This way, I'd take my bowl of ceral to work and add the milk! I couldn't overdo it or eat it when the cravings struck!
Now if I could only get rid of the shit at my boyfriends house! He ordered 2 pizzas last night! I was a good girl (even though I didn't want to be) and had my fish & green beans...boo hoo! Oh well, I need to "win" battles like that...it helps me in the long run.
By the way, why do you think you're starting to sabotage yourself? What do you mean by that?
What I've been doing is trying to put myself in a position to win. What I mean by that, is if someone gives me chocolate or something I know I shouldn't eat--I'll give it away. If I hold on to it, I'll give in later and eat it in a moment of weakness! My cupboards, fridge and freezer are filled with good stuff. I used to get these incredible desires for cereal late at night, so for a while, I kept the milk at work and the cereal at home! This way, I'd take my bowl of ceral to work and add the milk! I couldn't overdo it or eat it when the cravings struck!
Now if I could only get rid of the shit at my boyfriends house! He ordered 2 pizzas last night! I was a good girl (even though I didn't want to be) and had my fish & green beans...boo hoo! Oh well, I need to "win" battles like that...it helps me in the long run.
By the way, why do you think you're starting to sabotage yourself? What do you mean by that?
flexygrl
New member
Hi,
I don't know how to explain it. It's not like I go to Mcd's and binge or anything like that. It's just that since April I've been not really eating that great. I didn't do any damage really, but I just can't string a few days of eating well together. Like last night, I was like screw this and ate popcorn and chips and these stupid sugar free candies. I don't know. I just feel like I'm in a funk or something.
J
I don't know how to explain it. It's not like I go to Mcd's and binge or anything like that. It's just that since April I've been not really eating that great. I didn't do any damage really, but I just can't string a few days of eating well together. Like last night, I was like screw this and ate popcorn and chips and these stupid sugar free candies. I don't know. I just feel like I'm in a funk or something.
J
JJFigure
New member
Nonerz - I've actually thought a lot about why I choose the cheat foods I crave, and I think it has to do with the foods you were given as treats when you were a child. For example, I never crave pizza; I grew up in a small town in Montana that only had a gas station and post office, so I never ate pizza as a child. However, it was always a huge treat to get to clean out the mixing bowl (or steal big globs behind her back) when Mom baked cookies. So, I tend to crave cookie dough.
However, after enough diet cycles, my cravings seem to be changing. After this last comp, my big craving was for blueberries; that's the only thing I really craved. Ok, and maybe a big glass of wine.
Anyway - very off topic. One thing you should be doing, Flexygrl, is keeping a diet log. I personally hate having to log cheat foods, so I'm much less likely to break down.
However, after enough diet cycles, my cravings seem to be changing. After this last comp, my big craving was for blueberries; that's the only thing I really craved. Ok, and maybe a big glass of wine.
Anyway - very off topic. One thing you should be doing, Flexygrl, is keeping a diet log. I personally hate having to log cheat foods, so I'm much less likely to break down.
Nonerz
New member
JJ, you're right. We associate certain foods with childhood feelings. My dad would take my sister and I out for Penguins (frozen yogurt) all the time. It was always a really nice outing for us. And boy do I love my ice cream! I threw out the last carton I had...having it in the freezer was just too tempting! "Comfort" foods like mom's meatloaf and mashed potatoes is another common craving for a lot of people...I give in to the sweets. How many of you were promised a cookie if you behaved, or some other treat as a reward? I bet a lot of us.
BTW, I don't think keeping a diet log is off topic at all. I use "Balance Log" on my PDA, which tracks my exercise, diet, and weight/body fat. It is the only thing that keeps me honest and on track! I hope one day I won't need it, but for now while I'm still learning to keep my diet under control, it's a great way to keep myself in check!
flexygrl, I find it hard to string my good days together too! I think it's all about setting goals AND rewards for yourself. Budgeting your rewards during the week (something I'm still working on) so you don't overdo it. I used to stamp my calendar on the days I stayed within my caloric budget...it was a visual motivator. It felt really good to see them and I was reinforcing my GOOD habits instead of dwelling on my bad ones. We need positive reinforcement...I'm sure we are all our own worst critic. I'm guilty, guilty, guilty of that one! I'll have to start stamping my calendar again!
Something just doesn't add up flexygrl...seems like there is more to it than just being in a funk if you feel like you're sabotaging yourself???
BTW, I don't think keeping a diet log is off topic at all. I use "Balance Log" on my PDA, which tracks my exercise, diet, and weight/body fat. It is the only thing that keeps me honest and on track! I hope one day I won't need it, but for now while I'm still learning to keep my diet under control, it's a great way to keep myself in check!
flexygrl, I find it hard to string my good days together too! I think it's all about setting goals AND rewards for yourself. Budgeting your rewards during the week (something I'm still working on) so you don't overdo it. I used to stamp my calendar on the days I stayed within my caloric budget...it was a visual motivator. It felt really good to see them and I was reinforcing my GOOD habits instead of dwelling on my bad ones. We need positive reinforcement...I'm sure we are all our own worst critic. I'm guilty, guilty, guilty of that one! I'll have to start stamping my calendar again!
Something just doesn't add up flexygrl...seems like there is more to it than just being in a funk if you feel like you're sabotaging yourself???
flexygrl
New member
Hi,
Nope, not much else there. I keep a daily food journal everyday. I update it before, after and during every meal I eat. I also will write in the little "sneaks" I take here or there. Like today while I was waiting for my soup to heat up I had a teaspoon of Peanut butter. I wrote that down.
I don't know why I lost my motivation. I am sitting here all dressed for the gym. My husband is up stairs changing and all I can think about it going to get some pistachio ice cream and going to bed. This wouldn't be so bad if I hadn't taken off Monday and Tuesday this week from the gym. Sorry don't mean to bum you all out. I just wish I good get the "fever" back that I had less than 2 months ago.
Nope, not much else there. I keep a daily food journal everyday. I update it before, after and during every meal I eat. I also will write in the little "sneaks" I take here or there. Like today while I was waiting for my soup to heat up I had a teaspoon of Peanut butter. I wrote that down.
I don't know why I lost my motivation. I am sitting here all dressed for the gym. My husband is up stairs changing and all I can think about it going to get some pistachio ice cream and going to bed. This wouldn't be so bad if I hadn't taken off Monday and Tuesday this week from the gym. Sorry don't mean to bum you all out. I just wish I good get the "fever" back that I had less than 2 months ago.
JJFigure
New member
Do you have gym goals? I find if I set specific short term goals, I stay much more motivated. You can set strength goals, endurance goals, speed goals (useful for sprints and HIIT), etc.
On top of the diet log (which I only maintain when I'm contest dieting), I also keep a training log and I tend to set strength goals more than anything. However, I've been timing my runs, and I'll try to get my time down a little each run - even if I just cut a couple of seconds, I still feel a huge sense of accomplishment.
On top of the diet log (which I only maintain when I'm contest dieting), I also keep a training log and I tend to set strength goals more than anything. However, I've been timing my runs, and I'll try to get my time down a little each run - even if I just cut a couple of seconds, I still feel a huge sense of accomplishment.
Nonerz
New member
I think we all go through our "slumps," for lack of a better term. I find it harder to go to the gym when I take consecutive days off. For me, two days in a row is a vacation from the gym!
Are you feeling burned out? Sounds like maybe so...in that case a 1 week break could do you some good. I hate to do it because I actually like to be in the gym. Last week I was sick and took the whole week off...ugh! Guess my body was trying to tell me something...
For your cravings, you may need to "boost" your serotonin levels through supps or complex carbs (whole grains, fruits, vegetables). I read this in a magazine, so take it for what it's worth.
Maybe you need to reassess your goals. What motivates you?
Are you feeling burned out? Sounds like maybe so...in that case a 1 week break could do you some good. I hate to do it because I actually like to be in the gym. Last week I was sick and took the whole week off...ugh! Guess my body was trying to tell me something...
For your cravings, you may need to "boost" your serotonin levels through supps or complex carbs (whole grains, fruits, vegetables). I read this in a magazine, so take it for what it's worth.
Maybe you need to reassess your goals. What motivates you?
flexygrl
New member
HI,
Thanks to everyone for all the replies. This morning I woke up and felt like a new person. I think I was having some major PMS issues. I am feeling much better today! Looking forward to my workout's today. I'm going to take baby steps to get me back to where I was. I have reassed my goals and now have something to work towards. Thank you all for your replies and suggestions.
J
Thanks to everyone for all the replies. This morning I woke up and felt like a new person. I think I was having some major PMS issues. I am feeling much better today! Looking forward to my workout's today. I'm going to take baby steps to get me back to where I was. I have reassed my goals and now have something to work towards. Thank you all for your replies and suggestions.
J
Similar threads
