Mommalu's Transfirmation Journal

[mommalu]

A little about me.
I'm 43, married 23 years, 2 boys ages 21/20(in March) At my heaviest I was 200lbs and lost the majority of it through weight watchers. I have been a lifetime member for 17 years and now I'm stuck in a rut and board. It's not working anymore and I realize that it's not the weight loss I'm looking for it's the fat loss. I know through WW I won't achieve that.
So~ for the last 6-9 months I have been working out at home. It's been going real good. These last 2 months I have really been watching what I eat. I no longer eat processed foods, no artificial sweeteners, no caffeine, no sweets...All Natural and fresh. I don't smoke, drink and have a pretty boring life

I have really enjoyed searching the internet and reading about clean eating and the glycemic index.
I recently had a physical and got the clean bill of health.
My cholesterol is 175
HDL 59
TRIGLYC 48
VLDL 10
LDL 106
CORONARY RISK "LOW"

So I joined a club and just started Monday.
Here's what I did. I'm not really good with the names yet so forgive me.

Chest:
bench pressed 65 (bar + 2 10's)
peck fly machine (40#)
fly's(at an incline) 15#
push ups
Tri's
not sure of the name but it has the rope (20#)
lay on bench and have bar over head??
seated rows (60#)
These were 3 sets of 12
then 3 sets of 10
3 sets of 8
YES~ I can feel it today.
Tomorrow I am circuit training.
Please feel free to add any comments. I appreciate them!!

Wednesday 11/26/08
6am 1 scoop of Creadrive with 10oz water
6:30 hit the gym~ Legs
V-Squat machine 70# 3 sets of 12
Leg Extention 30# 3 sets of 12
Leg curl 40# 2 sets of 12 30# 1 set of 12
Seated leg curl 15# 3 sets of 12
Hip extention 110# 3 sets of 10
Lunges 30# 2 sets of 10

Bicep curl 40# 2 sets of 8 30# 1 set of 10
seated bicep curl 12.5# 2 sets of 10 15# 1 set of 8
Cable bicep curl 15# 1 set of 10 20# 2 sets of 10
seated row 70# 1 set of 8 55# 2 sets of 10
lat pulldown 40# 1 set of 8 30# 1 set of 12 35# 1 set of 12
Incline press 15# 1 set of 12 17.5# 2 sets of 12

Eliptical 20 min 5 min abs

Immediately after I had 2 scoops of chocolate whey with water(8am)
9am 3 egg whites with reduced fat cheese & salsa
1C kashi go lean w/1C skim milk
12pm 1 wholegrain flatout wrap with homemade refried beans, reduced fat cheese & salsa
3pm apple
Please let me know what I need to change.

 

[mommalu]

here's what I had for yesterday for food:
~steel cut oats w/skim milk, agave nectar & dried apricots(7am)
~Nonfat cottage cheese(1C) with pomegranate seeds(9:30am)
~2 hardboiled eggs with homemade taco soup(12:30pm)
~car ride home(5pm)apple
~dinner Artichoke lemon chicken

~Protein bar(Balance Gold Low GI)
~Banana after dinner with organic peanut butter

This is normally what I eat:

I always have a huge salad either for lunch or dinner. Many times both!!

 

[Thandie]

Great that you started a journal!
This will help you see your progress..

 

[mommalu]

Oh yea... what does first meal look like and how often do you eat?

Pre-workout creadrive
Post workout ~2 scoops of protein powder
Meal 1 9am~ 3 egg whites with reduced fat cheese & salsa ½C oatmeal with milk, 1T agave syrup & either dried cranberries or a banana
meal 2 lunch(12:30-1pm) HUGE salad with a protein. Fruit
Meal 3 3pm Protein bar/HB egg/ or mixed nuts(raw)
Meal 4 (5:30) Apple on drive home
Meal 5 6:30 One of the dinners posted or something similar.

If you go here http://www.livestrong.com/thedailyplate/diary/who/
you can view my food journal.
PLEASE~ let me know where I can improve.
Thanks again for everyones support!!

 

[ironwings]

Glad to see a journal! It is a fantastic way to learn about yourself (and of course get help and share advice!!)

 

[mommalu]

Thank you for your suggestions. I take them all seriously.
I am now just getting to my journal as I did my am workout(sorry...on an empty tummy ) But from now on, I will eat. What would you recommend that is quick?
Here's how my workout went today:
10 min warm up on bike
SHOULDERS/BACK
Shoulder press 10@20# 8@20# 5@20# 5@15#
ISO Lateral Press 12@30 12@40 7@50
Front Raise 12@7½ 12@10 10@12½
Side Raise 12@7½ 12@10 12@10
ISO Lateral High Row 12@70 12@70 8@90
1 Arm row 12@15 12@20 10@20
Upright Row(bar) 12@20 10@30 10@30

CARDIO~ ELIPTICAL 20 MIN 205 CALORIES

Meal 1 ½C oatmeal w/water, agave nectar & cinnamon
3 egg whites w/salsa
Meal 2 Fiesta brown rice with chicken breast & an apple
Meal 3 Protein bar(I work retail and was really busy to eat the turkey I brought)
Meal 4

Green tea
meal 5 2 servings mixed nuts
I only have the protein bars as a backup because many times I can't just stop & eat.
How am I looking??

 

[mommalu]

Saturday 11/29/08
Meal 1
1C Nonfat plain yogurt w/agave nectar & vanilla extract
frozen mixed berries
1/4C clean eating granola
Meal 2
½c nonfat cottage cheese
a few pieces dried pineapple
Meal 3
Turkey meat
2oz cheddar cheese
Meal 4

Took the day off from working out.

 

[mommalu]

Sunday 11/30/08(worked today)
Meal 1
1 C nonfat yogurt,
½ C mixed frozen berries(no sugar added)
½ C clean eating granola

Meal 2
Thanksgiving Turkey
Meal 3
3 oz venison tenderloin
100g sweet potato
green beans
green tea

HIIT 20 min on treadmill
9.3MPH sprints/3mph walks
Meal 4
1 ½ scoops whey proten made w/slim milk & mixed berries
Meal 5
Spinach & Tofu w/chicken soup
Orange
Meal 6
mixed nuts
green tea

 

[superqt4u2nv]

Welcome and OMG the food has me drooling you look like a great cook and all looks very healthy awesome work.

 

[Tatyana]

Welcome and OMG the food has me drooling you look like a great cook and all looks very healthy awesome work.

+100


Hello and welcome

I must admit I was a bit distracted by the pictures of food, so I may have missed a few things.

You said you had just joined a club, are you quite new to training with weights or are you getting back to training?