Lynette's log for 4-week intensive course

[Lynette]

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.

 

[*Bunny*]

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,

Lynette.

Who is they? for those that don't know

 

[Lynette]

Sorry, they acutally is referring to my personal trainer who is from the company "Bodies By Design", his boss writes the nutrition and cardio program, and the personal trainer does my weight training part of the program.

 

[jenscats5]

Who is they? for those that don't know

Welcome!!

I'm also curious who "they" are as well.....

 

[*Bunny*]

Sorry, they acutally is referring to my personal trainer who is from the company "Bodies By Design", his boss writes the nutrition and cardio program, and the personal trainer does my weight training part of the program.

Cool, thanks for the clarification....

 

[The Shadow]

diet looks tight...the work out program is a little different

and by different I mean the Reps are WAY too high to build or even preserve lbm

 

[Lynette]

What is "Team Shadow" Bunny?

Gotta go get my babies up from their naps now, be back on this evening hopefully with my photos.

Lynettie.

 

[*Bunny*]

What is "Team Shadow" Bunny?

Gotta go get my babies up from their naps now, be back on this evening hopefully with my photos.

Lynettie.

Just my little nickname for everyone on shadow's project I guess I just made it up lol

 

[Lynette]

I agree with you Shadow, I feel like it's way too many reps - he tries to burn me out till my body is physically shaking all over. When I trained on my own before this course I was doing 6 to 8 reps till I couldn't lift a certain weight, and increased my weights if I managed to get 8 reps in. Oh well, this is just getting me on track to getting rid of a lot of unwanted body fat Then I'll be following your kind of programs.

 

[velvett]

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.

Whoa, you did two cardios?

 

[The Shadow]

I agree with you Shadow, I feel like it's way too many reps - he tries to burn me out till my body is physically shaking all over. When I trained on my own before this course I was doing 6 to 8 reps till I couldn't lift a certain weight, and increased my weights if I managed to get 8 reps in. Oh well, this is just getting me on track to getting rid of a lot of unwanted body fat Then I'll be following your kind of programs.

Well......you are doing WAYYYY to much cardi...by doung so you are crippling your bbody's ability to burn fat...

my advice...get a bf test done IMMEDIATELY

 

[Lynette]

Yes, week two is two cardios of 35 minutes for 4 days of the week, and the other 3 days I do one cardio and one weight training session.

 

[The Shadow]

35 + 35 does not = 70.

just keep that in mind.



get a BF test as well

 

[Lynette]

2/1/05 cont...
5.45pm - Salad, 1 egg and 2 whites, 2 cups water, multivit, flax tab, calcium, vit c.

Didn't feel like eating my 6th meal.

2/2/05
5.25am - 1 cup water, vit c , vit e, calcium.
5.30am - Treadmill 35 mins @ 4.5.
6.50am - protein pancake with raw nuts, 1 cup water, triflex, flax tab.

Right now I'm just doing everything the personal trainer is telling me to do to complete the course that they set out, however, normally I would never do the two split cardios the way they ask me to do, and burn myself out every single day. Normally I hit HIIT cardio on non-weight training days. This is just this four-week course I'm doing.

I haven't managed to get my camera set up with this computer yet, so hopefully by lunch time I'll get those before pictures up, and you can all see my fat before pictures I'll get there though - I'm working damn hard to get the body I desire.

 

[Lynette]

Well......you are doing WAYYYY to much cardi...by doung so you are crippling your bbody's ability to burn fat...

my advice...get a bf test done IMMEDIATELY





Shadow, what you said above, are you saying that all this cardio that I'm working so hard to do because these guys are telling me to do it, is stopping me from burning fat? OH NO!!!. I feel sick about that now, I just read that response from you. I feel like telling these guys where to stick it now, because I'm getting up at the freaking crack of dawn to do this program, and was wondering why the scale hasn't budged much - I thought with all this good eating and hard work the scale would have moved more in the first week.

Shadow, can you explain to me in detail what you mean? You have a far better understanding of all this than me, I'm just a beginner in all of this compared to you and all these great ladies on here.

 

[The Shadow]

Well......you are doing WAYYYY to much cardi...by doung so you are crippling your bbody's ability to burn fat...

my advice...get a bf test done IMMEDIATELY





Shadow, what you said above, are you saying that all this cardio that I'm working so hard to do because these guys are telling me to do it, is stopping me from burning fat? OH NO!!!. I feel sick about that now, I just read that response from you. I feel like telling these guys where to stick it now, because I'm getting up at the freaking crack of dawn to do this program, and was wondering why the scale hasn't budged much - I thought with all this good eating and hard work the scale would have moved more in the first week.

Shadow, can you explain to me in detail what you mean? You have a far better understanding of all this than me, I'm just a beginner in all of this compared to you and all these great ladies on here.

too much cardio does a lot of things to the body......it will ramp cortisol which is an CATABOLIC hormone(tears down)...some cortisolis good...too much is bad

a tight diet and 2x daily cardio can very easily lead to a loss of muscle...muscle is what burns calories day in and day out..even at rest.

the only way to track lbm loss is with a bf test

 

[The Shadow]

Well......you are doing WAYYYY to much cardi...by doung so you are crippling your bbody's ability to burn fat...

my advice...get a bf test done IMMEDIATELY





Shadow, what you said above, are you saying that all this cardio that I'm working so hard to do because these guys are telling me to do it, is stopping me from burning fat? OH NO!!!. I feel sick about that now, I just read that response from you. I feel like telling these guys where to stick it now, because I'm getting up at the freaking crack of dawn to do this program, and was wondering why the scale hasn't budged much - I thought with all this good eating and hard work the scale would have moved more in the first week.

Shadow, can you explain to me in detail what you mean? You have a far better understanding of all this than me, I'm just a beginner in all of this compared to you and all these great ladies on here.

look at skittles, altcat and Terilin and bunny posts..look at the pics and weight numbers after their first week...

 

[*MissFit*]

I have no idea why so many women feel cardio is the best defense for lose of fat and that is the key component of their work out schedule.

It absolutely kills me.

 

[Lynette]

Thanks Shadow, okay, and I'll tell the personal trainer to do my body fat test at the end of every week, this friday will be the next one. Thanks again for looking at my posts and responding to them. I sure do appreciate it.

 

[The Shadow]

no problem.....


on a side note....I have been on a pretty tight "diet" for a month...I have done 3 cardio sessions for a total of 38 minutes....


I have lost 5 pounds of fat and GAINED 6.5 pound of lbm........


it can be done without massive amounts of cardio

 

[Lynette]

I will only do minimal cardio when I've completed this course and more weight training, I'm just doing what these guys are telling me to do right now.

Thanks again.

 

[Lynette]

2/2/05
9.30am - Personal trainer - Shoulder press 5lbs x 10 keeping in starting position walked down hall, another 10 reps, holding position, walked down hall and another 10 reps (twice),
Vertical deltoid flye 3lbs x 20,
Shoulder cuff rotations 3lbs x 20,
Hammer curls with back against wall 10lbs x 20 (3 times),
Tricep rope pushdowns kneeling on bosu 10lbs x 20 (twice),
Overhead tricep extensions 15lbs x 20 (twice),
Crunch with side bends x 20 (twice).
10.30am - Whey shake, apple, one cup water, multivit.
12.30pm - Salad, 3oz tuna, half cup brown rice, handful raw peanuts, 2 cups water, flax tab, calcium.
2.30pm - f/f cottage cheese, handful raw peanuts, sugar free syrup, 2 cups water.
5.40pm - 1 egg and 2 whites, salad, 2 cups water, multivit, flax tab, vit c, calcium.
7.30pm - 1 egg and 2 whites.

2/3/05
5.45am - 1 cup water, vit c, vit e, calcium.
5.55am - Treadmill 35 mins @ 4.5.
7.00am - 1 egg and 2 whites, half cup oatmeal, sugar free syrup, 1 cup water, flax tab, triflex.

 

[The Shadow]

10.30am - Whey shake, apple, one cup water, multivit.
12.30pm - Salad, 3oz tuna, half cup brown rice, handful raw peanuts, 2 cups water, flax tab, calcium.
2.30pm - f/f cottage cheese, handful raw peanuts, sugar free syrup, 2 cups water.
5.40pm - 1 egg and 2 whites, salad, 2 cups water, multivit, flax tab, vit c, calcium.
7.30pm - 1 egg and 2 whites.



CRUNCH THOSE NUMBERS - THAT LOOK LIKE TOO FEW CALS TO ME...YOU DEF NEED SOMETHING BETWEEN THE 15 HOURS SPAN FROM 7:30 TILL 10:30

 

[Lynette]

10.30am - Whey shake, apple, one cup water, multivit.
12.30pm - Salad, 3oz tuna, half cup brown rice, handful raw peanuts, 2 cups water, flax tab, calcium.
2.30pm - f/f cottage cheese, handful raw peanuts, sugar free syrup, 2 cups water.
5.40pm - 1 egg and 2 whites, salad, 2 cups water, multivit, flax tab, vit c, calcium.
7.30pm - 1 egg and 2 whites.



CRUNCH THOSE NUMBERS - THAT LOOK LIKE TOO FEW CALS TO ME...YOU DEF NEED SOMETHING BETWEEN THE 15 HOURS SPAN FROM 7:30 TILL 10:30

Actually Shadow I was continuing from an earlier post where I ate at 7ish in the morning, so I don't wait that long to eat, I always eat a half hour after my first morning cardio. Next time I'll make sure to put down my journal starting from the very first meal straight through to the last meal instead of breaking it up in different posts. With the first meal included does that still look like too few cals?

 

[The Shadow]

Actually Shadow I was continuing from an earlier post where I ate at 7ish in the morning, so I don't wait that long to eat, I always eat a half hour after my first morning cardio. Next time I'll make sure to put down my journal starting from the very first meal straight through to the last meal instead of breaking it up in different posts. With the first meal included does that still look like too few cals?

ok - I feel better...yes - look much better

 

[Lynette]

2/3/05
Okay here goes my journal for today starting from the top, I'm feeling pretty low today because when I look in the mirror I still see a horrible flabby tummy, and I'm working my ass off right now and thought I might have lost a bit more by now, anyway, I get to have my body fat measured this morning which is actually 2/4, so I'll post my stats tomorrow morning.

5.45am - 1 cup water, vit c, vit e, calcium.
5.55am - Treadmill 35 mins @ 4.5.
7.00am - 1 egg and 2 whites, half cup oatmeal, sugar free syrup, 1 cup water, flax tab, triflex.
9.20am - Treadmill 35mins @ 4.5.
10.05am - Whey shake, 10 r/f triscuits, 1 cup water, multivit.
1.30pm - Salad, 3 oz tuna, half cup brown rice, handful raw peanuts, 2 cups water, flax tab, calcium.
2.40pm - F/f cottage cheese, handful raw peanuts, sugar free syrup.
5.45pm - Salad, 3 oz tuna, handful raw peanuts.
7.20pm - 1 egg and 2 whites.

 

[*Bunny*]

2/3/05
Okay here goes my journal for today starting from the top, I'm feeling pretty low today because when I look in the mirror I still see a horrible flabby tummy, and I'm working my ass off right now and thought I might have lost a bit more by now, anyway,

Keep that chin up lady! You are in good hands, you'll see

 

[The Shadow]

2/3/05
Okay here goes my journal for today starting from the top, I'm feeling pretty low today because when I look in the mirror I still see a horrible flabby tummy, and I'm working my ass off right now and thought I might have lost a bit more by now, anyway, I get to have my body fat measured this morning which is actually 2/4, so I'll post my stats tomorrow morning.

5.45am - 1 cup water, vit c, vit e, calcium.
5.55am - Treadmill 35 mins @ 4.5.
7.00am - 1 egg and 2 whites, half cup oatmeal, sugar free syrup, 1 cup water, flax tab, triflex.
9.20am - Treadmill 35mins @ 4.5.
10.05am - Whey shake, 10 r/f triscuits, 1 cup water, multivit.
1.30pm - Salad, 3 oz tuna, half cup brown rice, handful raw peanuts, 2 cups water, flax tab, calcium.
2.40pm - F/f cottage cheese, handful raw peanuts, sugar free syrup.
5.45pm - Salad, 3 oz tuna, handful raw peanuts.
7.20pm - 1 egg and 2 whites.

what have you lost??

in what time period?

 

[Lynette]

Okay here's my stats today, I weighed in first thing this morning with no clothes on at 135.4lbs, 11 days ago I was 140.0lbs. My body fat 11 days ago was 27.50, today it was 25.77. I've been training like an animal and eating as clean can be except of course for my cheat meal once a week. Does that sound like too little a loss? My trainer told me that my lean body mass stayed the same, he said that was good as I didn't lose any muscle, just lost fat. This program I'm doing he told me is not to build muscle, just to burn off body fat.

 

[Sassy69]

Are you getting enough water?

 

[The Shadow]

Okay here's my stats today, I weighed in first thing this morning with no clothes on at 135.4lbs, 11 days ago I was 140.0lbs. My body fat 11 days ago was 27.50, today it was 25.77. I've been training like an animal and eating as clean can be except of course for my cheat meal once a week. Does that sound like too little a loss? My trainer told me that my lean body mass stayed the same, he said that was good as I didn't lose any muscle, just lost fat. This program I'm doing he told me is not to build muscle, just to burn off body fat.

your trainer is wrong......


Scale weight went DOWN 5.6 pounds.......

youf FAT WEIGHT should have gone DOWN 5.6 pounds if there was no loss of LBM....


but you fat weight dropped less than 2 pounds....


YOUR LEAN MASS WENT FROM 112.5 to 109.6


YOU LOST 3 POUNDS OF LBM....



some of that "could" be water weight...but I dont think so...

 

[Lynette]

I'm drinking approx. 10 to 12 cups of water a day.

Do you think I should have lost more then in the time frame? I'm doing everything the trainer is telling me to do diet wise and cardio wise.

 

[The Shadow]

I'm drinking approx. 10 to 12 cups of water a day.

Do you think I should have lost more then in the time frame? I'm doing everything the trainer is telling me to do diet wise and cardio wise.

I dint think you are getting what Im saying...you have , lost more muscle than fat...twice as much

 

[Sassy69]

The guy is telling you that you are only supposed to lose bodyfat on this diet, but instead you have actually lost more MUSCLE than bodyfat.

 

[The Shadow]

yeah - exactly...so that leaves two, and ONLY two scenarios:

1 - The trainer..well...lied to you


or

2 - HE doesnt know how to do basic addition and subtraction...




...my advice.....confront him about the numbers.

 

[Lynette]

Thanks guys, I'll be asking him about this next time I see him.

 

[Sassy69]

He's giving you the "naive sell" -- he's giving you the simple answers because that's what most clients can deal with. I think you have just presented him w/ a challenge to his canned diet & answers. Definitely question him on what exactly is supposed to happen and what the numbers say.

 

[*Bunny*]

Thanks guys, I'll be asking him about this next time I see him.

...update