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I started my training just over a week ago and haven't had time to get on here and put in the journal for you guys to see. This diet I'm following is what they've told me to eat, the first week is 6 proteins, 4 carbs, and 3 fats. The second week which is what I'm on now is 6 proteins, 3 carbs, and 3 fats. So the diet isn't how I would normally follow i.e. the way you ladies and Shadow suggested never eat fat and carbs in the same meal, which is what I have to do on this diet sometimes. Anyway, I started out weighing in at 140 lb with clothes on, and body fat was 27.50. This week I weighed in at 135 lb when I weighed myself at home with no clothes on. My bodyfat won't be measured again until the end of the 3rd week. I'm 5ft 3in. I'll post the before pictures up later today. You'll notice in the pictures that I look a little lopsided - it looks like one of my hips juts out, which is because I have severe scoliosis.
Anyway, I've been sticking to the program 100 % and am very pleased with my self discipline, first time in many years I've been able to stay focused, probably because my kids are now 2 and 4 so they are at a slightly easier age.
1/24/05
6.35am - half cup oatmeal, 1 whole egg and 2 whites, handful raw almonds, and sugar-free syrup to make my protein pancake, 2 cups water, flax tab, multi vit, calcium, vit c, vit e, triflex.
9.30am - trained with personal trainer, chest press laying on swiss ball 20 lbs x 15 and again 20 lbs x 12
Chest flyes laying on swiss ball 12 lbs x 15
Push-ups x 15
Moving prone plank down hallway with 4 push-ups at the end
Lat pull-downs 60 lbs x 15, and again 60 lbs x 15
Reverse pull-downs 50 lbs x 15 and again 50 lbs x 15
Superman on bosu x 15 , same again
Bosu crunches 15, then swiss ball crunches 15
10.45am - 8 oz whey protein, 1 apple, 1 cup water
12.30pm - half cup brown rice, green beans, 3 oz tuna, 2 cups water, flax tab, calcium
2.00pm - f/f cottage cheese, 10 r/f triscuits, handful raw almonds, 2 cups water
3.15pm - 50 mins treadmill at 4.5
5.30pm - 1 egg and 2 whites, handful raw almonds, salad, flax tab, vit c, multi vit, calcium
10.30 - l-glutamine
1/25/05
6.30am - 2 cups water, calcium, vit e, vit c
9.15am - Treadmill 30 mins @ 4.5
10.10am - Protein pancake same as above, 2 cups water, flax tab, triflex, multi vit.
11.30am - Whey shake, 10 r/f triscuits, 1 cup water.
1.15pm - 3 oz tuna, half cup brown rice, salad, 2 cups water, flax tab, calcium.
3.15pm - f/f cottage cheese, handful raw almonds, sugar-free syrup, 10 r/f triscuits, 2 cups water.
6.00pm - 1 egg and 2 whites, handful raw almonds, salad, flax tab, vit c, multi vit, calcium.
9.15pm - 1 egg and 2 whites. (By the way I was told never to have fat in my last meal, contrary I know to what you guys think, and I will do what you guys do after this course)
1/26/05
5.35am - 1 cup water, vit c, vit e, calcium.
5.40am - Treadmill 30 mins @ 4.5.
6.45am - Protein pancake, 1 cup water, triflex, flax tab.
9.25am - Personal trainer, Walking lunges down hall and back twice,
20 squats standing on bosu with 3 sec delay holding each squat, and second round doing speed squats standing on bosu x 30
20 power jacks with squat in between each jack,
Seat walks which works the hams, 2 rounds of that.
Side leg raises with lateral sweep x 15 twice,
prone plank with leg sweep x 15 twice,
mountain climbers for 30 seconds,
leg bridge on swiss ball 60 secs, then 30 secs with each leg on the ball at a time,
Elbow to knee crunches for 60 secs, bicycle crunches for 60 secs.
10.45am - whey shake, apple, 1 cup water, multi vit.
12.50pm - 3 oz tuna, half cup brown rice, salad, 2 cups water, calcium, flax tab.
2.15pm - 10 r/f triscuits, f/f cottage cheese, raw almonds, sugar free syrup, 2 cups water.
5.15pm - 1 egg and 2 whites, raw almonds, salad, 2 cups water, flax tab, multi vit, calcium, vit c.
7.10pm - 1 egg and 2 whites, 2 cups water.
1/27/05
6.10am - 2 cups water, calcium, vit c, vit e.
9.10am - Treadmill 30 mins @ 4.5.
9.55am - 2 cups water, protein pancake, triflex, multivit, flax tab.
11.30am - whey shake, 10 r/f triscuits, 2 cups water.
12.35pm - 3 oz tuna, half cup brown rice, salad, calcium, flax tab.
2.30pm - f/f cottage cheese, 10 r/f triscuits, raw almonds, 2 cups water.
5.40pm - 1 egg and 2 whites, salad, raw almonds, 2 cups water, multivit, flax tab, vit c, calcium.
8.30pm - 1 egg and 2 whites.
1/28/05
5.35am - 1 cup water, vit c, calcium, vit e.
5.45am - Treadmill 30 mins @ 4.5
6.50am - protein pancake, 1 cup water, multivit, triflex, flax tab.
9.30am - Personal trainer - shoulder press on swiss ball 10lbs x 15 twice,
lateral raise standing on bosu 3lbs x 15 twice,
front raise standing on bosu 3lbs x 15 twice,
flicking fingers with arms out straight for 60 secs twice,
dumbbell curl dropsets 20lbs, 15lbs, 12lbs, 10lbs x 6-8 (this killed me)
tricep pushdowns 50lbs x 15 twice,
dumbbell kickbacks 5lbs x 15 twice,
core hold on bosu for 60 secs, then core hold with one leg up each side 15 secs.
10.40am - whey shake, apple, 1 cup water, multivit.
1.30pm - cheat meal (big mac, small fries, and candy), 2 cups water, calcium, flax tab.
3.00pm - f/f cottage cheese, raw peanuts, 10 r/f triscuits, 2 cups water.
5.00pm - 1 egg and 2 whites, salad, 2 cups water, multivit, flax tab, vit c, calcium.
1/29/05
5.45am - 1 cup water, vit c, vit e, calcium.
5.50am - Treadmill 30 mins @ 4.5.
6.55am - protein pancake, 1 cup water, triflex, flax tab.
9.35am - whey shake, 10 r/f triscuits, 1 cup water, multivit.
noon - 3 oz tuna, half cup brown rice, raw peanuts, 2 cups water, calcium, flax tab.
1.45pm - 1 egg and 2 whites, raw peanuts, salad, 10 r/f triscuits.
6.00pm - chicken breast, asparagus, salad, 2 cups water.
8.50pm - 1 egg and 2 whites.
1/30/05
5.40am - 1 cup water, calcium, vit c, vit e.
5.50am - Treadmill 35 mins @ 4.5.
6.45am - protein pancake, 1 cup water, flax tab, triflex.
10.00am - Treadmill 35 mins @ 4.5.
10.45am - whey shake, 10 r/f triscuits, 1 cup water, multivit.
1.20pm - salad, 3 oz tuna, half cup brown rice, handful raw peanuts, 2 cups water, calcium, flax tab.
3.00pm - f/f cottage cheese, raw peanuts, sugar free syrup, 2 cups water.
5.45pm - 1 egg and 2 whites, salad, 2 cups water, multivit, flax tab, calcium, vit c.
8.40pm - 1 egg and 2 whites.
1/31/05
5.40am - 1 cup water, vit c, vit e, calcium.
5.45am - Treadmill 35 mins @ 4.5.
6.50am - protein pancake, 1 cup water, flax tab, triflex.
9.25am - personal trainer - cable chest press 10lbs x 20 twice,
cable flyes 8lbs x 20 twice,
bear walks 2 laps twice,
lat pulldowns 60lbs x 20 twice,
delt flyes standing on bosu 5lbs x 20
leg raise laying on stomach on swiss ball to work back x 20 twice
crunches on swiss ball x 20 twice.
10.30am - whey shake, apple, 1 cup water, multivit.
12.30pm - salad, 3 oz tuna, half cup brown rice, raw peanuts, 2 cups water, flax tab, calcium.
2.30pm - f/f cottage cheese, raw peanuts, sugar-free syrup, 2 cups water.
6.00pm - 1 egg and 2 whites, salad, 2 cups water, multivit, flax tab, calcium, vit c.
9.00pm - 1 egg and 2 whites.
2/1/05
5.40am - 1 cup water, vit c, vit e, calcium.
5.45am - Treadmill 35 mins @ 4.5.
6.45am - protein pancake, 1 cup water, triflex, flax tab.
9.10am - Treadmill 35 mins @ 4.5.
10.00am - whey shake, 10 r/f triscuits, 1 cup water, multivit.
12.20pm - salad, 3 oz tuna, half cup brown rice, raw peanuts, 2 cups water, flax tab, calcium.
And I'm now going to eat f/f cottage cheese, raw peanuts, sugar free syrup with 2 cups water, it's now 2.30pm.
Love to hear all of your comments and feedback.
Lynette.
Anyway, I've been sticking to the program 100 % and am very pleased with my self discipline, first time in many years I've been able to stay focused, probably because my kids are now 2 and 4 so they are at a slightly easier age.
1/24/05
6.35am - half cup oatmeal, 1 whole egg and 2 whites, handful raw almonds, and sugar-free syrup to make my protein pancake, 2 cups water, flax tab, multi vit, calcium, vit c, vit e, triflex.
9.30am - trained with personal trainer, chest press laying on swiss ball 20 lbs x 15 and again 20 lbs x 12
Chest flyes laying on swiss ball 12 lbs x 15
Push-ups x 15
Moving prone plank down hallway with 4 push-ups at the end
Lat pull-downs 60 lbs x 15, and again 60 lbs x 15
Reverse pull-downs 50 lbs x 15 and again 50 lbs x 15
Superman on bosu x 15 , same again
Bosu crunches 15, then swiss ball crunches 15
10.45am - 8 oz whey protein, 1 apple, 1 cup water
12.30pm - half cup brown rice, green beans, 3 oz tuna, 2 cups water, flax tab, calcium
2.00pm - f/f cottage cheese, 10 r/f triscuits, handful raw almonds, 2 cups water
3.15pm - 50 mins treadmill at 4.5
5.30pm - 1 egg and 2 whites, handful raw almonds, salad, flax tab, vit c, multi vit, calcium
10.30 - l-glutamine
1/25/05
6.30am - 2 cups water, calcium, vit e, vit c
9.15am - Treadmill 30 mins @ 4.5
10.10am - Protein pancake same as above, 2 cups water, flax tab, triflex, multi vit.
11.30am - Whey shake, 10 r/f triscuits, 1 cup water.
1.15pm - 3 oz tuna, half cup brown rice, salad, 2 cups water, flax tab, calcium.
3.15pm - f/f cottage cheese, handful raw almonds, sugar-free syrup, 10 r/f triscuits, 2 cups water.
6.00pm - 1 egg and 2 whites, handful raw almonds, salad, flax tab, vit c, multi vit, calcium.
9.15pm - 1 egg and 2 whites. (By the way I was told never to have fat in my last meal, contrary I know to what you guys think, and I will do what you guys do after this course)
1/26/05
5.35am - 1 cup water, vit c, vit e, calcium.
5.40am - Treadmill 30 mins @ 4.5.
6.45am - Protein pancake, 1 cup water, triflex, flax tab.
9.25am - Personal trainer, Walking lunges down hall and back twice,
20 squats standing on bosu with 3 sec delay holding each squat, and second round doing speed squats standing on bosu x 30
20 power jacks with squat in between each jack,
Seat walks which works the hams, 2 rounds of that.
Side leg raises with lateral sweep x 15 twice,
prone plank with leg sweep x 15 twice,
mountain climbers for 30 seconds,
leg bridge on swiss ball 60 secs, then 30 secs with each leg on the ball at a time,
Elbow to knee crunches for 60 secs, bicycle crunches for 60 secs.
10.45am - whey shake, apple, 1 cup water, multi vit.
12.50pm - 3 oz tuna, half cup brown rice, salad, 2 cups water, calcium, flax tab.
2.15pm - 10 r/f triscuits, f/f cottage cheese, raw almonds, sugar free syrup, 2 cups water.
5.15pm - 1 egg and 2 whites, raw almonds, salad, 2 cups water, flax tab, multi vit, calcium, vit c.
7.10pm - 1 egg and 2 whites, 2 cups water.
1/27/05
6.10am - 2 cups water, calcium, vit c, vit e.
9.10am - Treadmill 30 mins @ 4.5.
9.55am - 2 cups water, protein pancake, triflex, multivit, flax tab.
11.30am - whey shake, 10 r/f triscuits, 2 cups water.
12.35pm - 3 oz tuna, half cup brown rice, salad, calcium, flax tab.
2.30pm - f/f cottage cheese, 10 r/f triscuits, raw almonds, 2 cups water.
5.40pm - 1 egg and 2 whites, salad, raw almonds, 2 cups water, multivit, flax tab, vit c, calcium.
8.30pm - 1 egg and 2 whites.
1/28/05
5.35am - 1 cup water, vit c, calcium, vit e.
5.45am - Treadmill 30 mins @ 4.5
6.50am - protein pancake, 1 cup water, multivit, triflex, flax tab.
9.30am - Personal trainer - shoulder press on swiss ball 10lbs x 15 twice,
lateral raise standing on bosu 3lbs x 15 twice,
front raise standing on bosu 3lbs x 15 twice,
flicking fingers with arms out straight for 60 secs twice,
dumbbell curl dropsets 20lbs, 15lbs, 12lbs, 10lbs x 6-8 (this killed me)
tricep pushdowns 50lbs x 15 twice,
dumbbell kickbacks 5lbs x 15 twice,
core hold on bosu for 60 secs, then core hold with one leg up each side 15 secs.
10.40am - whey shake, apple, 1 cup water, multivit.
1.30pm - cheat meal (big mac, small fries, and candy), 2 cups water, calcium, flax tab.
3.00pm - f/f cottage cheese, raw peanuts, 10 r/f triscuits, 2 cups water.
5.00pm - 1 egg and 2 whites, salad, 2 cups water, multivit, flax tab, vit c, calcium.
1/29/05
5.45am - 1 cup water, vit c, vit e, calcium.
5.50am - Treadmill 30 mins @ 4.5.
6.55am - protein pancake, 1 cup water, triflex, flax tab.
9.35am - whey shake, 10 r/f triscuits, 1 cup water, multivit.
noon - 3 oz tuna, half cup brown rice, raw peanuts, 2 cups water, calcium, flax tab.
1.45pm - 1 egg and 2 whites, raw peanuts, salad, 10 r/f triscuits.
6.00pm - chicken breast, asparagus, salad, 2 cups water.
8.50pm - 1 egg and 2 whites.
1/30/05
5.40am - 1 cup water, calcium, vit c, vit e.
5.50am - Treadmill 35 mins @ 4.5.
6.45am - protein pancake, 1 cup water, flax tab, triflex.
10.00am - Treadmill 35 mins @ 4.5.
10.45am - whey shake, 10 r/f triscuits, 1 cup water, multivit.
1.20pm - salad, 3 oz tuna, half cup brown rice, handful raw peanuts, 2 cups water, calcium, flax tab.
3.00pm - f/f cottage cheese, raw peanuts, sugar free syrup, 2 cups water.
5.45pm - 1 egg and 2 whites, salad, 2 cups water, multivit, flax tab, calcium, vit c.
8.40pm - 1 egg and 2 whites.
1/31/05
5.40am - 1 cup water, vit c, vit e, calcium.
5.45am - Treadmill 35 mins @ 4.5.
6.50am - protein pancake, 1 cup water, flax tab, triflex.
9.25am - personal trainer - cable chest press 10lbs x 20 twice,
cable flyes 8lbs x 20 twice,
bear walks 2 laps twice,
lat pulldowns 60lbs x 20 twice,
delt flyes standing on bosu 5lbs x 20
leg raise laying on stomach on swiss ball to work back x 20 twice
crunches on swiss ball x 20 twice.
10.30am - whey shake, apple, 1 cup water, multivit.
12.30pm - salad, 3 oz tuna, half cup brown rice, raw peanuts, 2 cups water, flax tab, calcium.
2.30pm - f/f cottage cheese, raw peanuts, sugar-free syrup, 2 cups water.
6.00pm - 1 egg and 2 whites, salad, 2 cups water, multivit, flax tab, calcium, vit c.
9.00pm - 1 egg and 2 whites.
2/1/05
5.40am - 1 cup water, vit c, vit e, calcium.
5.45am - Treadmill 35 mins @ 4.5.
6.45am - protein pancake, 1 cup water, triflex, flax tab.
9.10am - Treadmill 35 mins @ 4.5.
10.00am - whey shake, 10 r/f triscuits, 1 cup water, multivit.
12.20pm - salad, 3 oz tuna, half cup brown rice, raw peanuts, 2 cups water, flax tab, calcium.
And I'm now going to eat f/f cottage cheese, raw peanuts, sugar free syrup with 2 cups water, it's now 2.30pm.
Love to hear all of your comments and feedback.
Lynette.
Who is they? for those that don't know
