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?

 

[mommalu]

+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?

Thank You I do love to cook those healthy foods because not only do they taste great...they are also very beautiful.
Yes, I just joined a gym. I'm on my 2nd week there M-W-F lifting and then cardio after. I am getting back into training after a bazillion years of not doing it(ok...maybe 15 years) I forgot what allot of the machines/exercises are called so I just youtube them or go to a site that shows me how to perform them. I also watch others at the gym or when my son comes with me...he shows me.
Here's my workout for today. Monday 12/1/08
Please feel free to critique any or all of this workout.

5:30 Fasted HIIT on Bike (15 min) then had a protein shake

Chest~ Smith Machine rep 1 6@50# rep 2 6@ 50# rep 3 5 @ 50#
Pectorial fly machine rep 1 8@55 rep 2 6@55 rep 3 6@45
DB Fly rep 1 3 sets of 8@20#
pushups(girlie style) 12 12 14
Tri's~ Tricep extention 3 sets of 10@25#
Dips 3 sets of 10
Kickbacks 3 sets of [email protected]

15 min on the eliptical

7:30am Came home and made Fiesta Brown rice(from the worlds healthiest foods book) and added 2 egg whites & 1 egg. 1 oz reduced fat cheddar cheese.
Both my grown boys also helped me eat this
9:30 1 HB egg
1pm Spinach & tofu soup, with a piece of salmon
5:30pm handfull(1oz) of mixed nuts
6:45

http://i19.photobucket.com/albums/b181/mcldml811/ShrimpwithBroccoli.jpg

After dinner I had a banana with natural organic PB.
Please feel free to add any comments. I need all the help I can get.

 

[Tatyana]

I love it when women start training or start training again.

Right now I have two training buddies, a women who is a friend from work who isn't that confident in the gym, and my long standing BBing male friend.

Training with Claire is a great reminder as to what it is like starting out again.

I think what you are doing now is great for getting back into the gym and as you go along, you may want to research a bit more about refining training routines and techniques.

 

[mommalu]

Wednesday 12/3/08
5:30am Meal 1 Protein shake
5:45 Off to the gym for LEGS
6.05-6.25 Recumbent bike (HIIT)
6:30 LEGS
Smith Machine Squats 12@70 12@70 6@90(next time I will bring a towel or something because this hurt my neck)
Walking lunges 3 sets back & forth with 15# weights
Leg Extension 12@50 10@50 12@50
Leg Curl 12@50 10@55 8@55
Glute 10@90 8@90 10@70
Seated Calf 3 sets of 12@20
Abs & then stretching.
Meal 1 finished what I didn't drink Pre workout

What I'm really looking for is a workout plan where I will benefit the most from certain exercises. I don't want to do an exercise if It's not beneficial.
If someone is willing to write me a workout for Chest,Shoulders,Back,Bi's.....I'd so really appreciate it.
I lift M-W-F and Cardio T-TH and Sat, I can lift more if need be.
The gym that I currently drive to takes 20 min. After the 1st of the year, I'll have one across the highway from me(5 min Tops)

Meal 2 1 egg, 2 whites with 1oz cheddar cheese
oatmeal with stevia & cinnamon made with water
Meal 3 Turkey & sweet potato's
Meal 4 Mixed Nuts/Apple
Meal 5 Stir Fry Shrimp with Mixed veggies

Thursday 12/4/08 I'm feeling my legs today!!! Love it.

 

[Thandie]

Wednesday 12/3/08
5:30am Meal 1 Protein shake
5:45 Off to the gym for LEGS
6.05-6.25 Recumbent bike (HIIT)
6:30 LEGS
Smith Machine Squats 12@70 12@70 6@90(next time I will bring a towel or something because this hurt my neck)
Walking lunges 3 sets back & forth with 15# weights
Leg Extension 12@50 10@50 12@50
Leg Curl 12@50 10@55 8@55
Glute 10@90 8@90 10@70
Seated Calf 3 sets of 12@20
Abs & then stretching.
Meal 1 finished what I didn't drink Pre workout

What I'm really looking for is a workout plan where I will benefit the most from certain exercises. I don't want to do an exercise if It's not beneficial.
If someone is willing to write me a workout for Chest,Shoulders,Back,Bi's.....I'd so really appreciate it.
I lift M-W-F and Cardio T-TH and Sat, I can lift more if need be.
The gym that I currently drive to takes 20 min. After the 1st of the year, I'll have one across the highway from me(5 min Tops)

Meal 2 1 egg, 2 whites with 1oz cheddar cheese
oatmeal with stevia & cinnamon made with water
Meal 3 Turkey & sweet potato's
Meal 4 Mixed Nuts/Apple
Meal 5 Stir Fry Shrimp with Mixed veggies

Thursday 12/4/08 I'm feeling my legs today!!! Love it.

Mommalo,

You can check my thread and the exercises I do. You're so dedicated, I have no doubt you can do it with lighter weight.

 

[mommalu]

I took your advise Thandie and copied your exercises. I will give them a try!!
Thanks Hun

 

[mommalu]

Friday Dec 5, 2008 weighed today 132 still no change here
6-6:30am Recumbent bike
Shoulders
Shoulder Press w/DB 8@20 8@20 6@25
One arm press w/DB [email protected] [email protected] [email protected]
Side Lateral [email protected] 10@10 10@10
Front Raise [email protected] 10@10 10@10

Biceps
Preacher Curl(before I know that the bar weighed 35#) Bar only 8
Then 10@35 6@40
One arm DB curl [email protected] [email protected] 8@15

Abs
Meal 1 Protein Shake

I received a very nice compliment today. I was working out with my 19YO son and this gal said I didn't look old enough to have a son his age. I told her he was my youngest Her mouth dropped.
Made my day!!!

Meal 2 3 egg whites ½C oatmeal with 1T organic PB, Green Tea
Meal 3 2 slices of multi grain bread w/ 2T Organic PB
Meal 4
http://i19.photobucket.com/albums/b181/mcldml811/flanksteaksalad.jpg

Meal 5 http://i19.photobucket.com/albums/b181/mcldml811/ShrimpSalmonandBroccoli.jpg

 

[mommalu]

Monday Dec 8th
Chest/Tri's
Flat bench press 15x22½ 10x25 10x25
Incline press(machine)8x30 6x30 6x30
Fly's 8x20 7x25 7x25

Tricep extention 8x30 8x30 8x30
Tricep kickback 10x12½ 10x12½ 10x12½
french press 12x15 10x20 10x20

Abs
Meal 1 protein shake
Meal 2 Protein shake
Meal 3 4 egg whites/½C oatmel
Meal 4 egg salad wrapped in lettuce
Meal 5 Salad w/Quinoa & chicken
Meal 6 Shrimo w/broccoli
snack Activia yogurt

 

[mommalu]

Forgive me if I have asked before, I've been scattered as of late. But why are your first two meals protein drinks and not whole food? And are they MRP (Meal Replacement Protein drinks) or are they whey?

Because I get up at 5am and I'm out the door by 5:15 to hit the gym. I don't have time to eat a meal before I workout. Unless you can recommend something else that won't weigh me down. I use Whey protein powder. I'm here to improve so if you want, feel free to add any comments.
I do 20 min of cardio first to get warmed up.

 

[ironwings]

Hey mommalu - I saw that you are warming up for 20 minutes prior to lifting. The body really doesn't need a big warmup (contrary to popular belief). You might want to try warming up for 5 minutes with cardio or do some light weights with the exercises you will be doing. THEN, use that time at the end of your workout for a short blast of cardio. Even if it is 15 minutes. Go intense and I think you'll like the results. Just these little tweaks like this can make a big difference for someone who is already on the right track.

You are doing a great job of logging what you are doing! It is such a good way to learn about your body. You rock ;-)

 

[mommalu]

Hey mommalu - I saw that you are warming up for 20 minutes prior to lifting. The body really doesn't need a big warmup (contrary to popular belief). You might want to try warming up for 5 minutes with cardio or do some light weights with the exercises you will be doing. THEN, use that time at the end of your workout for a short blast of cardio. Even if it is 15 minutes. Go intense and I think you'll like the results. Just these little tweaks like this can make a big difference for someone who is already on the right track.

You are doing a great job of logging what you are doing! It is such a good way to learn about your body. You rock ;-)

I LOVE IT!!
The support from you ladies is remarkable. Little tips like this go along way and are so helpful. (for me and others that read on here)
It's VERY motivating!!

PS~ I'm having my BF tested tomorrow morning. I'm so excited!!

 

[Thandie]

Hey mommalu - I saw that you are warming up for 20 minutes prior to lifting. The body really doesn't need a big warmup (contrary to popular belief). You might want to try warming up for 5 minutes with cardio or do some light weights with the exercises you will be doing. THEN, use that time at the end of your workout for a short blast of cardio. Even if it is 15 minutes. Go intense and I think you'll like the results. Just these little tweaks like this can make a big difference for someone who is already on the right track.

You are doing a great job of logging what you are doing! It is such a good way to learn about your body. You rock ;-)

Mommalu definitely rocks!
I got to see her pictures and she looks fantastic. After losing, was it 80lbs? (can't remembber)and after 2 kids, I was shocked. I can't wait to see how she'll look in a couple of months.

Keep up the good work...

 

[mommalu]

Mommalu definitely rocks!
I got to see her pictures and she looks fantastic. After losing, was it 80lbs? (can't remembber)and after 2 kids, I was shocked. I can't wait to see how she'll look in a couple of months.

Keep up the good work...

Thanks for the great compliment Thandie!! That makes me want it even more!! Yes~ I have lost 80 pounds and have maintained it for 17 years.
I finally decided that the number on the scale was not as important as losing BODY FAT!! Which I actually had tested today!!! And the results...
17.9% BF 108.3lbs lean 23.6% Fat(not sure what this all means)
I wanted to cry. I had it tested with the calipers. 7 areas pinched.
I think I'll retest in 3 months.

Legs
Walking lunges 3x 15 steps each leg w/17½lbs
Step ups 3x
V-Squat 15x50 12x100 10x120
Leg Curl 8x65 12x50 7x55
Leg extention 10x70 10x70 10x70
Calf raise 10x50 12x50 12x50
standing calf raises 36 25 35
Abs
15 min HIIT on treadmill
Meal 1 Oatmeal
Meal 2 Protein shake
Meal 3 Spinach & egg white omelet

 

[mommalu]

Thursday 12/11/08
Meal 1 (6:30am) ½ C oatmeal, 3 egg whites
8am Gym 5 min warmup
Back
Lat pull downs 12x55 15x70 8x85
Cable robe rear delts 12x15 12x20 12x20
Incline bench pull 15x10 12x12½ 12x12½
Low Row 12x55 12x55 8x70
Iso Lat High Row 8x100 12x50 12x50
Abs
20 min HIIT stairclimber
Meal 2 Vanilla protein shake w/skim milk
Meal 3 Baked Cod, Baked Sweet Potato & Brussel Sprouts

 

[mommalu]

Friday Dec 12th
Shoulders
Shoulder press 12x20 10x20 10x20
Side Lateral 12x10 12x10 12x10 8x12½
Front Raise 12x10 12x10 12x10
Mid Points 10x15 10x15 10x15

Bi's
Barbell curl 12x30 15x30 12x30
One arm curl 8x15 8x15 8x15
Hammer Curl 12x10 12x10 12x10

Also took a 1 hour Boot camp class(It kicked my ass!!!!)
Meal 1 ½C oatmeal w/1T organic PB
Meal 2 Protein shake w/milk
Meal 3 scrambled egg whites w/1 whole egg
Meal 4 ½C brown rice, steamed broccoli, chicken breast w/1oz blue cheese crumbles on top(yummmy) & cottage cheese
Meal 5 undecided at this moment
It's only like zero* here and I'm wanting something warm. Hot tea just does not cut it

 

[Thandie]

Friday Dec 12th
Shoulders
Shoulder press 12x20 10x20 10x20
Side Lateral 12x10 12x10 12x10 8x12½
Front Raise 12x10 12x10 12x10
Mid Points 10x15 10x15 10x15

Bi's
Barbell curl 12x30 15x30 12x30
One arm curl 8x15 8x15 8x15
Hammer Curl 12x10 12x10 12x10

Also took a 1 hour Boot camp class(It kicked my ass!!!!)
Meal 1 ½C oatmeal w/1T organic PB
Meal 2 Protein shake w/milk
Meal 3 scrambled egg whites w/1 whole egg
Meal 4 ½C brown rice, steamed broccoli, chicken breast w/1oz blue cheese crumbles on top(yummmy) & cottage cheese
Meal 5 undecided at this moment
It's only like zero* here and I'm wanting something warm. Hot tea just does not cut it

OMG, I feel for you. I hate the cold..

 

[mommalu]

Am I doing enough reps with the weight I use or should I use lighter wt & more reps?
When I use the heavier weight~I lift till it's a struggle.

 

[Thandie]

Am I doing enough reps with the weight I use or should I use lighter wt & more reps?
When I use the heavier weight~I lift till it's a struggle.

You only go as heavy as you are strong. If you can DB press 20's lbs at 15-20 reps, you most likely can lift 25 at 10-12 reps. Vary the reps. You can go heavy for one week and rep it out the second week.(up to 20 reps) I think higher volume burns everything. I go as high as 25 and I still think that's too much, but I do it as a compound set right after going heavy.
When in doubt go heavier. You'll build your strength that way.
However, when you're cutting is better volume.

 

[mommalu]

I tried those mid points yesterday as you described Thandie, and I sure can feel it today!!
20lbs in each hand, arms hanging straight at my sides, then slowly lift outwards(correct??)

 

[Thandie]

I tried those mid points yesterday as you described Thandie, and I sure can feel it today!!
20lbs in each hand, arms hanging straight at my sides, then slowly lift outwards(correct??)

That's correct. Go as far out as you can go, which is not too fat btw. Try it with 25lbs next time. Do these everytime you do shoulders.

 

[mommalu]

Monday Dec 15th (MINUS 35below with the windchill @5:30am)
We had freezing rain/snow last night and it sucked driving to the gym this morning but I made it!!
Chest/Tri's
Bench press warm up with the bar x20
Bench press 10x65 4x75 5x75
Incline press 3x30 6x22½ 6x22½
Pec fly's 10x15 10x15 10x15
Cable crossovers 10x10 8x10 6x15
My arms felt like rubber at this point
Tricep extention 15x30 8x35 10x35
Dips(feet up on a bench) 8 6 14(feet on the floor on this one)
Skull crushers 15x20 12x20 15x20
Abs
15min elliptical
15min bike
Meal 1 protein shake
Meal 2 3 egg whites/1 egg on 1 slice multi grain toast
Meal 3 1oz cheese
Meal 4 Havana rice with salmon filet & steamed cabbage
Meal 5 spinach/chicken
Meal 6(before bed) cottage cheese
Drinking water and pure green tea only. Occasionally milk with my protein shake.

Have not lost a significant amount of weight(only 1 pound) but my body has never felt tighter.

 

[Thandie]

Monday Dec 15th (MINUS 35below with the windchill @5:30am)
We had freezing rain/snow last night and it sucked driving to the gym this morning but I made it!!
Chest/Tri's
Bench press warm up with the bar x20
Bench press 10x65 4x75 5x75
Incline press 3x30 6x22½ 6x22½
Pec fly's 10x15 10x15 10x15
Cable crossovers 10x10 8x10 6x15
My arms felt like rubber at this point
Tricep extention 15x30 8x35 10x35
Dips(feet up on a bench) 8 6 14(feet on the floor on this one)
Skull crushers 15x20 12x20 15x20
Abs
15min elliptical
15min bike
Meal 1 protein shake
Meal 2 3 egg whites/1 egg on 1 slice multi grain toast
Meal 3 1oz cheese
Meal 4 Havana rice with salmon filet & steamed cabbage
Meal 5 spinach/chicken
Meal 6(before bed) cottage cheese
Drinking water and pure green tea only. Occasionally milk with my protein shake.

Have not lost a significant amount of weight(only 1 pound) but my body has never felt tighter.

Goodness gracious, minus 15 bellow?
I'll pm you in a few about your weight.

 

[mommalu]

Goodness gracious, minus 15 bellow?
I'll pm you in a few about your weight.

Thanks thandie!!
Yes~ it's brutal here!! Dangerously cold windchills. I have my hot green tea to keep me somewhat warm

 

[mommalu]

Goodness gracious, minus 15 bellow?
I'll pm you in a few about your weight.

Thanks thandie!!
Yes~ it's brutal here!! Dangerously cold windchills. I have my hot green tea to keep me somewhat warm
How does my workout look? Is there anything I should change?
I love doing the bench press but I have no one to spot me in the mornings.
Today I asked one dude if he'd spot me(my 1st rep) the other 2 reps I didn't have a spotter(bad me) I feel that I don't get the same benefit on the smith machine as I do the true bench. Thoughts??

 

[Thandie]

Thanks thandie!!
Yes~ it's brutal here!! Dangerously cold windchills. I have my hot green tea to keep me somewhat warm
How does my workout look? Is there anything I should change?
I love doing the bench press but I have no one to spot me in the mornings.
Today I asked one dude if he'd spot me(my 1st rep) the other 2 reps I didn't have a spotter(bad me) I feel that I don't get the same benefit on the smith machine as I do the true bench. Thoughts??

You're doing great! Keep in mind that you wont always get someone to spot you. One way you can work around it is by going heavy as much as you can, then drop that weight and get a lighter one to finish it up. Or get extra reps on the weight you're using. If you can only do 12 reps on a 20lb DB press, then pick up a lighter one and go for failure. Or go 25 lbs do 10 drop it to 20 and go for failure. Get the idea?
Is also good to vary the machines or workouts.

 

[Black Boxster]

Just read every page of your journal....WAY TO GO!!!!!!!!!!!!!!

Now If I could only motivate my wife to keep her journal like you! You are like an old pro here...very impressive!

If your getting tired of the cold (-35...that's crazy...that why I left Chicago 6 years ago!)...you could always come visit Mary and I....just make some of the killer meals and stay as long as you want!!!....my god does your food look amazing!!

I'm very impressed with the amount of dedication you are showing....you have some wonderful ladies here that are the best of the best helping you....Keep up the great work Momma!!!

 

[Black Boxster]

Mommalu...just sent you some nice Karma for all of your hard work...again Great Job!!!!!!

 

[ironwings]

You're doing great! Keep in mind that you wont always get someone to spot you. One way you can work around it is by going heavy as much as you can, then drop that weight and get a lighter one to finish it up. Or get extra reps on the weight you're using. If you can only do 12 reps on a 20lb DB press, then pick up a lighter one and go for failure. Or go 25 lbs do 10 drop it to 20 and go for failure. Get the idea?
Is also good to vary the machines or workouts.

+1 - this is exactly what you have to do when you don't have someone to spot you. I learned the hard way - I've been rescued a few times

 

[mommalu]

Just read every page of your journal....WAY TO GO!!!!!!!!!!!!!!

Now If I could only motivate my wife to keep her journal like you! You are like an old pro here...very impressive!

If your getting tired of the cold (-35...that's crazy...that why I left Chicago 6 years ago!)...you could always come visit Mary and I....just make some of the killer meals and stay as long as you want!!!....my god does your food look amazing!!

I'm very impressed with the amount of dedication you are showing....you have some wonderful ladies here that are the best of the best helping you....Keep up the great work Momma!!!

Thank you SO much for the wonderful compliment BB. Since I joined the Gym back on Nov 24th, I have gone "every" M-W-F to lift. I have snuck in a few extra days too but I love it!! It sucks having to get up that early but once I'm up and at the gym, I make the most out of my time. I just love the way I feel when I'm all done. Especially after a HIIT workout.
Your support means allot....thanks again. And thanks for sharing your Karma(have not checked into what this is yet but I will now)

I'll cook for ya anytime.....come on up to MN Wait... you're in sunny florida...I'll come there!!
I love to play with food and make pretty presentations like that. It makes it more enjoyable to eat. Glad they look tasty to you.

My journal is my accountability. I have done it for years(as a weight watcher member) so yes, it comes easy for me. That way I know everything I eat, and lift. It's so helpful to look back and see how much you have acomplished.
The Daily Plate is an awesome site to track foods. Easy and free.
Thanks for everyones support!!

 

[Thandie]

Ok, Mommalu,
As I said, you'll be bored with my food:

#1 3 scrambled eggs, 1 yolk
1/3 cup oatmeal.
1 large cup of green tea with stevia and cloves.

#2 Protein drink with lots of stuff in it.
#3 Breast of chicken with a Salad and avocado.
#4 Chichen with 1/2 cup of rice (or 1/3) depending on macros and vegetables.
#5 1/2 cup of organic yams.
#6 Chilean sea bass with Brussels sprouts or couscous or mixed roasted veggies or portobello mushrooms or asparagus, or....
#7 Casein Protein drink.

The main body is the same. I love oats, brown rice and organic yams. love chicken, have beef once every 2 or 3 months. Love salmon, but depends how much fat I've had all day. It's 8 g for 4oz of wild salmon. I don't eat farm raised. Red snapper, lobster, salmon, chilean sea bass are my fav fish. For sashimi, tuna, yellowtail, bass and quite a few others.

I'm very particular and very specific with my food. I Eat 90% organic, the rest is because I can't get it. I don't put any junk in my body either. It's really very simple, but for some people is not.
Lots of green tea and as you know struggling with the water again. I'm usually good for comp because I have to, but once I'm done, I slack big time.

I'll pm you the rest. Don't want to clog your thread.

 

[mommalu]

Wednesday Dec 17th
LEGS
Smith Machine squats 10x70 8x70 8x70
Walking lunges 3 sets(down & back w/15 lunges each leg) holding 15#
Leg press 12x90 12x90 8x100
Seated Calf raises 12x20 16x20 16x20
Standing squats holding 10# 16 25# 12 25# 12
Leg Extentions 12x50 15x50 15x50
Leg Curl 15x50 15x50 12x50
Abs & 20 Min on Treadmill at 20 incline 3.5mph

Meal 1 ANPB on 1 slice multigrain bread/tea
Meal 2 Protein shake w/milk
Meal 3 3 egg whites 1 egg scrambled
Meal 4 Spinach salad w/chicken, HB egg whites(2) 1 oz blue cheese crumbles, ½ avocado w/vinegar
Meal 5 Cod w/ salad & broccoli

 

[mommalu]

Thursday Dec 18th
BACK
Pull ups(feet on floor pulling up to bar) 4 sets of 10
Lateral Pull down 8x70 10x70 8x70
Low rows 10x70 10x70 12x70
Face pulls 12x25 15x25 12x25

Abs
10 min stairstepper/10 min stationary bike
My legs are SO SORE from yesterdays workout.

Meal 1 2 egg whites/1 egg scrambled ½C steel cut oats w/1/4C skim milk
Meal 2 EAS protein shake(post workout)
Meal 3 grilled shrimp/Havana rice salad/steamed broccoli
Meal 4 1C Nonfat plain yogurt w/½C pomegranate seeds
Meal 5 (will be) Shrimp stir fry
http://i19.photobucket.com/albums/b181/mcldml811/ShrimpStirfry003.jpg

 

[*ebony*]

Ok, Mommalu,
As I said, you'll be bored with my food:

#1 3 scrambled eggs, 1 yolk
1/3 cup oatmeal.
1 large cup of green tea with stevia and cloves.

#2 Protein drink with lots of stuff in it.
#3 Breast of chicken with a Salad and avocado.
#4 Chichen with 1/2 cup of rice (or 1/3) depending on macros and vegetables.
#5 1/2 cup of organic yams.
#6 Chilean sea bass with Brussels sprouts or couscous or mixed roasted veggies or portobello mushrooms or asparagus, or....
#7 Casein Protein drink.

The main body is the same. I love oats, brown rice and organic yams. love chicken, have beef once every 2 or 3 months. Love salmon, but depends how much fat I've had all day. It's 8 g for 4oz of wild salmon. I don't eat farm raised. Red snapper, lobster, salmon, chilean sea bass are my fav fish. For sashimi, tuna, yellowtail, bass and quite a few others.

I'm very particular and very specific with my food. I Eat 90% organic, the rest is because I can't get it. I don't put any junk in my body either. It's really very simple, but for some people is not.
Lots of green tea and as you know struggling with the water again. I'm usually good for comp because I have to, but once I'm done, I slack big time.

I'll pm you the rest. Don't want to clog your thread.

Thandie, do you have this right before bed. there are contradicting views concerning Casein. basically that its great to help your muscles repair better, faster, ect. but its also a great way to keep those love handles intact. that is if taken before bed. what do you think? i usually don't take anything before bed, maybe some warm tea to help sooth me but nothing in terms of protein, not evan whey.

 

[mommalu]

Thandie, do you have this right before bed. there are contradicting views concerning Casein. basically that its great to help your muscles repair better, faster, ect. but its also a great way to keep those love handles intact. that is if taken before bed. what do you think? i usually don't take anything before bed, maybe some warm tea to help sooth me but nothing in terms of protein, not evan whey.

I have been researching Casein Protein and they all say to take first thing in the morning and right before bed. Have not read about love handles.I'd hate to get them if I started taking this.
Yikes!!

 

[Thandie]

Thandie, do you have this right before bed. there are contradicting views concerning Casein. basically that its great to help your muscles repair better, faster, ect. but its also a great way to keep those love handles intact. that is if taken before bed. what do you think? i usually don't take anything before bed, maybe some warm tea to help sooth me but nothing in terms of protein, not evan whey.

It's all about how much food you're consuming or your macros. I only have casein pp at night when I'm getting 150g of protein. If I'm getting less calories, the casein goes or I'll have to cut a meal during the day, which I won't do.
I don't have the same macros all the time. For a while I was having 300g of carbs, but I can't do it anymore bc my weight was going up rapidly. Now I'm up to 150-175c in order to stay where I am. I also took out the yolk. So, if you were getting handles is because you were getting too many calories.

Your body doesn't require the same amount of calories all the time. Depending how fast your metabolism is. 300g c was the most I ever had. I was shock I could do that, but I also knew that it was going to end soon, and it did!

 

[mommalu]

Friday Dec 19th
Shoulders/Bi's
Shoulder press 8x22½ 8x22½ 8x22½
Side raise 10x10 10x10 10x10
Front raise 10x10 15x10 12x10
Mid point 10x15 12x15 15x15
Bicep Curl w/BB 10x40 7x40 8x30
Concentration curls 8x15 8x15 8x15(last 2 were with assistance)
Cable bicep curl 8x15 15x15 12x20
Hammer curl 8x12½ 8x12½ 8x12½

HIIT on TM for 20 min
2 min warm up
45 sec sprint @9.5
1 min walk @ 3
30 sec sprint @9.5
1 min walk @ 3
20 min total
ABS/stretching
Meal 1 3 egg whites ½C oatmeal tea 1 tsp glutamine
Meal 2 Protein shake
Meal 3 chicken breast/sweet potato
Meal 4 Broccoli,cauliflower,carrots w/chicken breast & 1 oz blue cheese crumbles
Meal 5 Protein bar(I worked late)
Meal 6 1 oz nuts/ 2 persimmons

 

[mommalu]

Happy Sunday Everyone...

I came here 4 weeks ago to learn the basics of losing body fat and getting back to the basics of weight lifting. I started my journal as a guide for myself to track my progress and my accomplishments. Today I made a HUGE accomplishment on my journey.
Not only is it my 10 years of sobriety~ I also thought I'd step on the scale to see how far I have come. I felt super tight and thin(for the first time in my life) I stepped on and what I saw put tears of joy in my eyes. 127.5 I have lost 4 pounds since I started my journey and have gained such GREAT knowledge from my good friend "Thandie" who has helped me every step of the way and has been there to always answer my questions.
I realize that omitting cabs from my plate after 2pm have also helped in my weight loss. I now eat only protein & veggies. I post many photo's of my dinners that are quick & easy.
It hasn't been easy but once you pass that threshold, it gets allot easier. To me, the key to success is to Journal and to never give up. If you have questions, or just don't understand.....ASK!!! Don't give up!!

Thanks again Thandie for your amazing support!!

 

[Thandie]

Happy Sunday Everyone...

I came here 4 weeks ago to learn the basics of losing body fat and getting back to the basics of weight lifting. I started my journal as a guide for myself to track my progress and my accomplishments. Today I made a HUGE accomplishment on my journey.
Not only is it my 10 years of sobriety~ I also thought I'd step on the scale to see how far I have come. I felt super tight and thin(for the first time in my life) I stepped on and what I saw put tears of joy in my eyes. 127.5 I have lost 4 pounds since I started my journey and have gained such GREAT knowledge from my good friend "Thandie" who has helped me every step of the way and has been there to always answer my questions.
I realize that omitting cabs from my plate after 2pm have also helped in my weight loss. I now eat only protein & veggies. I post many photo's of my dinners that are quick & easy.
It hasn't been easy but once you pass that threshold, it gets allot easier. To me, the key to success is to Journal and to never give up. If you have questions, or just don't understand.....ASK!!! Don't give up!!

Thanks again Thandie for your amazing support!!

Mommalu, First of all, CONGRATULATIONS on 10 years of sobriety!!!
You have done all the work as I have said. You were ready to take the next step and it's really a joy helping you because you really want to go farward and get better and better. You have lost 80lbs and have been sober for 10 years. That's no small feat and You're an inspiration to everyone!. I thank you for your acknowledgement because sometimes I wonder if I'm making a difference here at EF and sometimes want to give up, but I see I'm making a difference.
BTW, It might appear that I'm helping you, but you are helping me as well. You're an amazing human being; don't think I haven't noticed. And you cook terrific food..

I'm very proud of you!

 

[mommalu]

Despite the snowstorm we had yesterday that dumped 8" of snow on us, my car wouldn't start this morning because of the below zero temps were having, my son came to the rescue and drove us to the gym. Normally I don't workout at the gym on the weekends but felt so good today that I wanted to go.
Chest/Tri's
DB bench press 12x25 8x30(last 2 with assistance) 6x30(last 2 w/assistance)
DB Incline w/twist 8x20 8x20 6x20
Pushups 15 16 18
Pec Fly's 8x15 8x15 8x15(these were tough)
Tricep extentions (V bar)15x25 12x30 6x35 15x25
Kickbacks 10x12½x3 sets
Overhead cable extention 8x25x3 sets
Dips(between 2 benches feet off the floor) 10 8 w/10# wt on lap 8
5 min cool down on the bike

 

[ironwings]

Happy Sunday Everyone...

I came here 4 weeks ago to learn the basics of losing body fat and getting back to the basics of weight lifting. I started my journal as a guide for myself to track my progress and my accomplishments. Today I made a HUGE accomplishment on my journey.
Not only is it my 10 years of sobriety~ I also thought I'd step on the scale to see how far I have come. I felt super tight and thin(for the first time in my life) I stepped on and what I saw put tears of joy in my eyes. 127.5 I have lost 4 pounds since I started my journey and have gained such GREAT knowledge from my good friend "Thandie" who has helped me every step of the way and has been there to always answer my questions.
I realize that omitting cabs from my plate after 2pm have also helped in my weight loss. I now eat only protein & veggies. I post many photo's of my dinners that are quick & easy.
It hasn't been easy but once you pass that threshold, it gets allot easier. To me, the key to success is to Journal and to never give up. If you have questions, or just don't understand.....ASK!!! Don't give up!!

Thanks again Thandie for your amazing support!!

CONGRATS!!! I know that feels amazing!

Isn't Thandie great?

Thanks for always sharing with us - keep it up!

 

[mommalu]

CONGRATS!!! I know that feels amazing!

Isn't Thandie great?

Thanks for always sharing with us - keep it up!

Yes, Thandie is amazing!!
As long as I'm here, I will always journal. It keeps me accountable.
Monday Dec 22nd
BACK
Widegrip lat pulldowns 5x85 6x70 8x70 12x55
One arm row 10x25 10x25 8x35
Underhand cable pulldowns 8x30 8x30 10x20
Incline DB bench pull 10x12½x3 sets
Bentover BB row 10x20 15x30 15x40 12x40
One arm DB rows 12x20 10x22½ 10x25
Back extentions 3 sets of 8
Stairclimber 10min Recumbent bike 10 min
stretching/abs

Meal 1 ½C oatmeal w/½C skim milk 1 scoop whey, tea
Meal 2 PWO shake
Meal 3 Grilled veggies w/shrimp sweet potato
Meal 4 grapes
Meal 5 Nappa with shrimp
Meal 6 1C cottage cheese w/grapes

 

[mommalu]

Wednesday Dec 24th
LEGS
Walking Lunges w/15# weights 3 sets
Smith Machine Squats 10x50 10x50 10x50
Weighted Squats w/25# plate 15 15 12
Seated calf raises 20x20 3 sets
Leg extention 15x50 15x50 12x50
Leg curl 10x65 15x50 10x50
Seated Leg curl 15x30 9x40 12x30

30 min run on the treadmill
Abs/stretching
594 calories

Meal 1 oatmeal w/protein powder
Meal 2 1 scoop whey w/creadrive & glutamine w/mixed berries
Meal 3 3 egg whites w/ground turkey in a multi grain wrap
Meal 4 1/2C brown rice w/grilled veggies cottage cheese
Meal 5 Duck Nappa & shrimp soup

Merry Christmas

 

[Thandie]

Wednesday Dec 24th
LEGS
Walking Lunges w/15# weights 3 sets
Smith Machine Squats 10x50 10x50 10x50
Weighted Squats w/25# plate 15 15 12
Seated calf raises 20x20 3 sets
Leg extention 15x50 15x50 12x50
Leg curl 10x65 15x50 10x50
Seated Leg curl 15x30 9x40 12x30

30 min run on the treadmill
Abs/stretching
594 calories

Meal 1 oatmeal w/protein powder
Meal 2 1 scoop whey w/creadrive & glutamine w/mixed berries
Meal 3 3 egg whites w/ground turkey in a multi grain wrap
Meal 4 1/2C brown rice w/grilled veggies cottage cheese
Meal 5 Duck Nappa & shrimp soup

Merry Christmas

Very nice Mommalu!
If you want to do 2 exercises for hamstring, do leg curls and dead lift stiff leg. The dead lift will strech the hamstring.

Merry Christmas..

 

[mommalu]

Very nice Mommalu!
If you want to do 2 exercises for hamstring, do leg curls and dead lift stiff leg. The dead lift will strech the hamstring.

Merry Christmas..

I need to learn how to do this properly so I don't hurt myself.
I think I'll grab the personal trainer next time he's free. I've wanted to learn to do this for sometime now. Thanks for the tip.
I was really surprised that I was able to run the full 30 min non stop. It felt so so good.
After tomorrow~ I may have to run for an hour
Tomorrow I'm having a cheat day!!(I deserve it)

 

[Thandie]

I need to learn how to do this properly so I don't hurt myself.
I think I'll grab the personal trainer next time he's free. I've wanted to learn to do this for sometime now. Thanks for the tip.
I was really surprised that I was able to run the full 30 min non stop. It felt so so good.
After tomorrow~ I may have to run for an hour
Tomorrow I'm having a cheat day!!(I deserve it)

You certainly deserve a cheat meal!
Mommalu, I suggest might be best to run 30-45 minutes. When you do cardio for an hour you'll start burning those well earned muscles. For those people who might be difficult to lose weight may not be an issue, but I suspect you're not one of them.
Enjoy your cheat!

 

[mommalu]

Merry Christmas!!
Today was my cheat meal and yes... I did eat. That's okay though because tomorrow at 5:15am I'll be back in the gym working hard.
I;ll keep my cardio down to 30 min because I do NOT want to lose those hard earned muscles. That's forsure.
Hope you all had an awesome night.

 

[mommalu]

PS - I am thinkin that if you feel strong enough to run then maybe you are strong enough to get into the water? ...just a little something to keep tucked safely in the back of your head.

As in swimming??
Or my water intake??

 

[Thandie]

Good for you MommaLu!!! Keep up the good work and you will see, that consistency is the key. You will reach your goals... one day at a time.

And not to steal your thunder Momma, but I want to acknowledge (again) how invaluable Thandie is to us all. She gives a lot of her time and herself to help the members of the board. We would be lost without her.

Thank you BkM; you're very kind!

 

[mommalu]

Friday Dec 26th
Shoulders/Bi's
DB shoulder press 8x25 7x25 7x25
Front DB raise 15x10 8x12½ 10x10
Side DB raise 10x10 10x10 10x10
Midpoints 15x10 12x10 12x10
Standing BB bicep curl 10x40 6x40 12x30
Preacher curl 8x20(smith machine) 6xbar(free) 6xbar
Concentration curl 12x12½ 12x12½ 8x15
Seated DB curls 9x12½ 10x12½ 8x12½

20 min treadmill (10 min run/10 min @15% incline @ 3.5mph
Meals sucked today because we started inventory at work and also
it was very busy with returns.
Meal 1 protein shake w/skim milk
Meal 2 ANPB on multi grain bread
Meal 3 grilled checken breast, brussel sprouts,sweet potato, cottage cheese
Meal 4 2 pieces string cheese
Meal 5 nappa & shrimp

Rest day Saturday/Sunday(inventory at work)

 

[mommalu]

Monday Dec 29th
Chest/Tri's
DB Bench press (warm ups w/12½) 8x30 6x30 6x25 6x25
DB Fly's 8x15 8x15 6x15
Pushups 25 20 15
Cable crossovers 10x15 10x10 10x15
Dips between 2 benches 15 12 8w/15# weight on lap
Kickbacks 12x15 10x15 10x15
skull crushers 8x30 10x30 7x30
tricep extentions(v-bar) 12x25 12x30 6x35

15 min run on treadmill/15 min walk @ 12%incline 4mph
Abs/stretching

Meal 1 oatmeal w/1 scoop protein powder
creadrive/glutamine(PWO)
Meal 2 3 egg whites, 1 oz blue cheese 2 oz ground turkey made into an omelet
and wrapped up in a multigrain flatout w/fresh spinach
Meal 3(don't yell at me) Protein bar
Meal 4(lunch) http://i19.photobucket.com/albums/b181/mcldml811/tunabokchoy.jpg
w/sweet potato
Meal 5(not sure yet as I will be at work till 9pm tonight)
so far 96oz water

 

[needtogetaas]

Monday Dec 29th
Chest/Tri's
DB Bench press (warm ups w/12½) 8x30 6x30 6x25 6x25
DB Fly's 8x15 8x15 6x15
Pushups 25 20 15
Cable crossovers 10x15 10x10 10x15
Dips between 2 benches 15 12 8w/15# weight on lap
Kickbacks 12x15 10x15 10x15
skull crushers 8x30 10x30 7x30
tricep extentions(v-bar) 12x25 12x30 6x35

15 min run on treadmill/15 min walk @ 12%incline 4mph
Abs/stretching

Meal 1 oatmeal w/1 scoop protein powder
creadrive/glutamine(PWO)
Meal 2 3 egg whites, 1 oz blue cheese 2 oz ground turkey made into an omelet
and wrapped up in a multigrain flatout w/fresh spinach
Meal 3(don't yell at me) Protein bar
Meal 4(lunch) http://i19.photobucket.com/albums/b181/mcldml811/tunabokchoy.jpg
w/sweet potato
Meal 5(not sure yet as I will be at work till 9pm tonight)
so far 96oz water

look into these bars if you want a good healthy bar. 100% natural unlike all the crap bars on the market. Better Protein Bars - Better Protein Bars - Better Protein Bars - Bodybuilding supplements|nutritional supplements|fat burners|whey protein| buy them here <--- and read more about them here
http://www.elitefitness.com/forum/anabolic-steroids/needto-your-new-protein-bars-shit-630879.html

They are a lot better for you.

 

[ironwings]

mommalu - I think you'd like needto's bars. They come as a pack of ingredients so that you can make the bars yourself - sounds right up your alley! And, they are healthier than your store bought products.

 

[mommalu]

I also have a recipe for homemade protein bars from a "clean eating" magazine.
It's protein powder, ANPB & I believe honey. I can't find the recipe right now.
Trust me, I'd rather eat whole foods!!
I don't eat them very often but I was in a pinch.

 

[mommalu]

Here's the recipe that I found
Please let me know how these stand up to "healthy"

Peanut Butter "fudge" bars
4 scoops chocolate protein powder
2/3 C flax meal
4T ANPB
1/4C water
* Stevia to taste

Mix all ing. in a large bowl & stir. If sweetener is desired, add to taste.
At first, it may seem like it's not enough water. Keep stirring as it will become a sticky blob of dough. Add 1T water at a time if needed.

Divide the mixture into 4 equal portions & place in separate pieces if plastic wrap, shaping them into bars.

Nutrients per bar:
Calories 284 Total fat 15g saturated fat 2g monounsaturated fat 4g polyunsaturated fat 2g carbs 11.5g fiber 6.5g sugars 2g protein 29g


These were in my clean eating magazine. What do you think??

 

[localgirl]

sounds delicious!
Probably a great replacement for your post workout shake? though the fat content seems rather high..
maybe you could split it in half?

 

[needtogetaas]

sounds delicious!
Probably a great replacement for your post workout shake? though the fat content seems rather high..
maybe you could split it in half?

Recipies - Needtobuildmuscle Board

 

[mommalu]

sounds delicious!
Probably a great replacement for your post workout shake? though the fat content seems rather high..
maybe you could split it in half?

Yes~ they are rather huge. I bet you could easily make 6 out of them to reduce the fat content.

Wednesday Dec 31st Happy New Year's Eve
LEGS
Walking lunges as a warm up(2X the length of the gym& back)
Walking lunges w/15# DB 3 sets
Leg Press 10x90 8x90 8x90
Weighted squats 12x25 12x25 8x25
Sumo squats 15x25 17x25 17x25 12x25
Deadlifts 4 with bar + 2 25's(95?) 5 4 not sure that I like these.
Leg extention 12x60 11x50 11x50
Leg curl 15x40 10x40 5x50
seated leg curl 15x30 12x40 8x50

Stationary bike for 20 min\Abs & stretching
Meal 1 ½C oatmeal 2 egg whites
Meal 2 creadrive/glutamine/protein shake
Meal 3 Brown rice w/ground turkey(added some salsa)
snack: Apple
Meal 4 HUGE salad w/½ an avocado, 2 oz blue cheese crumbles, 5 green olives & vinegar / 2 pork ribs
Meal 5 1 banana W/ ANPB

 

[Thandie]

Yes~ they are rather huge. I bet you could easily make 6 out of them to reduce the fat content.

Wednesday Dec 31st Happy New Year's Eve
LEGS
Walking lunges as a warm up(2X the length of the gym& back)
Walking lunges w/15# DB 3 sets
Leg Press 10x90 8x90 8x90
Weighted squats 12x25 12x25 8x25
Sumo squats 15x25 17x25 17x25 12x25
Deadlifts 4 with bar + 2 25's(95?) 5 4 not sure that I like these.
Leg extention 12x60 11x50 11x50
Leg curl 15x40 10x40 5x50
seated leg curl 15x30 12x40 8x50

Stationary bike for 20 min\Abs & stretching
Meal 1 ½C oatmeal 2 egg whites
Meal 2 creadrive/glutamine/protein shake
Meal 3 Brown rice w/ground turkey(added some salsa)
snack: Apple
Meal 4 HUGE salad w/½ an avocado, 2 oz blue cheese crumbles, 5 green olives & vinegar / 2 pork ribs
Meal 5 1 banana W/ ANPB

Looking good!
The sumo deads are for the lower back, so do them when doing back.
You don't have to do both leg curl and seated curls. Just chose one. The dead lifts are to strech your hamstrings. Once you do them correctly, you can incorporate them with the stiff leg. It takes time to get use to. You were probably using your back on those.

Avocados are great and I include them in my salad daily, but 1/2 of an avocado is about 15g of fat. Remember to count every little thing you eat. Don't guess, because you'll consume more/less then you think you do. I know is a hastle, but that's how you'll get to your goals consistently, or you'll find yourself losing a 2 lbs, then gaining 4 lbs, etc.

 

[mommalu]

Happy New Year All!!

 

[mommalu]

Friday Jan 2, 2009
Shoulders/Back/Bi's
DB shoulder press 4x30 6x25 6x20 8x20
BB upright row 10x30 12x30 6x40
Front Raise 12x10 12x10 8x12½
Reverse Flyes 12x7½ 12x7½ 12x7½
Cable rope rear delt row 15x25 12x40 10x40
Seated one arm cable row 10x25 8x25 8x25
Bent over BB row 10x40 10x40 10x40
Wide grip lat pulldown 10x55 12x55 12x55
BB curl 8x30 8x30 8x30
Incline DB curl 3 sets of 8x12½
One arm cable curl 6x10 8x10 8x10
20 min on the crossramp
abs/stretching

Meal 1 (4:35am) 3 egg whites with ½C oats made into a pancake w/1T SF syrup
Meal 2(post workout) 1scoop creadrive 1tsp glutamine
Meal 3(12pm) Turkey chili
So far 64oz water & 2 huge cups of green tea
Meal 4 Shrimp w/sweet potato & Grilled zuccini
Meal 5 Huge salad w/1T blue cheese crumbles & vinegar

Getting rid of the creadrive as there are WAY to many carbs in it.
PS~ My son was just hired at GNC Whoo hoo!!

 

[mommalu]

Monday Jan 5th 2009
Chest/Tri's

DB Bench Press 10x30 6x30 8x25 7x25
DB Incline Flys 8x15 10x15 10x15
Pushups 8 15 15
Cable Crossovers 12x10 8x15 8x15
Dips between 2 benches feet up w/15# wt in lap 8 7 9(no wt)
Skull crushers 8x40 10x30 10x30
Overhead cable extension w/straight bar 12x30 12x30 8x35
Kickbacks 12x15 12x15 8x17½

20Min stationary bike
abs/stretching

Meal 1 3egg whites,½C oats ,1T ground flax seed, ½C fat free cottage cheese
made into a pancake(yummmy) w/1T Polaner all fruit spread
Meal 2 1½scoops vanilla protein w/5g glutamine
Meal 3 2 egg whites,1 egg, 1T miracle whip(egg salad) on a flatout wrap
Meal 4 2T ANPB on 1½ slices Multigrain bread
Meal 5 4oz chicken breast, 1C broccoli
Meal 6 4oz Salmon with grilled zucchini, 1/4 green pepper
Daily vitamins

Got my 10# box of Whey protein in the mail today. Can't wait to try it.
60/40 Concentrate/isolate

 

[mommalu]

Found a recipe for Parmesan Chicken made with wheat germ in one of these threads. Had to make it this morning for my lunch today.
Along with 1 5oz yukon gold potato with 3 garlic cloves mashed with 2T light sour cream. Topped with organic Sundried pasta sauce.
I'll let you know how it tastes. It sure smells good.

http://i19.photobucket.com/albums/b181/mcldml811/005.jpg

 

[Thandie]

Found a recipe for Parmesan Chicken made with wheat germ in one of these threads. Had to make it this morning for my lunch today.
Along with 1 5oz yukon gold potato with 3 garlic cloves mashed with 2T light sour cream. Topped with organic Sundried pasta sauce.
I'll let you know how it tastes. It sure smells good.

http://i19.photobucket.com/albums/b181/mcldml811/005.jpg

God, that does look good!
That looks like zuchini rather then potato. I have zuchini on my mind..

 

[mommalu]

God, that does look good!
That looks like zuchini rather then potato. I have zuchini on my mind..

OMG~ it was fantastic!! The flavor was sensational.
Thandie~ the mashed potato is under the chicken. I will definitely be making this on a regular basis.

 

[mommalu]

Wednesday Jan 7th
LEGS
Walking Lunges 3 sets(down & back length of gym) w/17½# wts(my legs were killing me after these.
Sumo squats 20x30 15x50 15x50
Seated Leg press 12x150 15x170 12x170
Leg extention 10x60 10x60 12x50
Leg curl 15x50 12x50 6x65
Butt Busters 12x70 10x70 10x60
Squats w/30#BB 15 15 12
Walked on treadmill at 3mph 6% incline 30 min
Abs/stretching

Meal 1 3 egg whites, ½C oatsmeal, 1/4C non fat cottage cheese(made into a pancake) w/2oz unsweetened applesauce(heated)
Meal 2 1½scoops vanilla whey, 5g glutamine(made with water)
Meal 3 4oz chicken breast
Meal 4 4 oz chicken breast, 1C broccoli, 1/4c zucchini w/½oz blue
cheese crumbles
Meal 5 apple
Meal 6 Romaine salad w/1/4 avocado,2 oz steamed white fish w/ginger,
3oz chicken breast
green tea

I woke up at 4am this morning and decided to head to the gym 30 min early.
It felt SO good!! I'm feeling really good. Arms are showing some definition but my legs have a long way to go.(They have been neglected for so long)
My goal is to have a smokin HOT body for my 45th birthday. I have 14 months!! What do you think?? Doable?

 

[Thandie]

Wednesday Jan 7th
LEGS
Walking Lunges 3 sets(down & back length of gym) w/17½# wts(my legs were killing me after these.
Sumo squats 20x30 15x50 15x50
Seated Leg press 12x150 15x170 12x170
Leg extention 10x60 10x60 12x50
Leg curl 15x50 12x50 6x65
Butt Busters 12x70 10x70 10x60
Squats w/30#BB 15 15 12
Walked on treadmill at 3mph 6% incline 30 min
Abs/stretching

Meal 1 3 egg whites, ½C oatsmeal, 1/4C non fat cottage cheese(made into a pancake) w/2oz unsweetened applesauce(heated)
Meal 2 1½scoops vanilla whey, 5g glutamine(made with water)
Meal 3 4oz chicken breast
Meal 4 4 oz chicken breast, 1C broccoli, 1/4c zucchini w/½oz blue
cheese crumbles
Meal 5 apple
Meal 6 Romaine salad w/1/4 avocado,2 oz steamed white fish w/ginger,
3oz chicken breast
green tea

I woke up at 4am this morning and decided to head to the gym 30 min early.
It felt SO good!! I'm feeling really good. Arms are showing some definition but my legs have a long way to go.(They have been neglected for so long)
My goal is to have a smokin HOT body for my 45th birthday. I have 14 months!! What do you think?? Doable?

Hey, Momma! As I said, keep it up and you'll be smoking hot...

 

[ironwings]

Hey, Momma! As I said, keep it up and you'll be smoking hot...

Who are you kidding Thandie - look at that picture of her a#@! Onebreath told me awhile back that he had to stop coming into the women's forum because he LOVED that pic and it was dangerous! You hotty.

 

[Thandie]

Who are you kidding Thandie - look at that picture of her a#@! Onebreath told me awhile back that he had to stop coming into the women's forum because he LOVED that pic and it was dangerous! You hotty.

That's too funny!
Well, watch out IW, she's gonna be a hot tamale.

 

[needtogetaas]

Wait a sec? is there some pic I am missing out on? don't hold out on old needto here.

 

[mommalu]

Consistency is the key for longterm changes.

You lovely ladies(and gents) are stuck with me!! I'm here for the long haul!!
If I can stick to WW for 17 years...I CAN do this too.
Thanks for All your support and encouragement...It means allot!!

 

[mommalu]

I've added 2 before pictures.

 

[ironwings]

Wait a sec? is there some pic I am missing out on? don't hold out on old needto here.

Her avi silly - hot

 

[Thandie]

I've added 2 before pictures.

WE need some new pictures, Momma!

 

[mommalu]

Friday Jan 9th 2009

Didn't feel very well this morning but thought I'd still try and workout.
Yeah right.....
I was weak...no energy and couldn't lift what I have been lifting. I was bummed.
I did manage to walk 45 min on the treadmill at 3mph with a 9% incline for 30 min and then 12% for 15 min.
Shoulders/Back/Bi's
DB Shoulder Press 3x30(blaa) 6x25 8x20(2 sets)
BB Upright row 10x30 10x30 10x30
Front raise 6x12½ 8x10 10x10 10x10
Side raise 10x10 10x10 10x10 8x7½
Midpoints 8x15 10x10 10x10
Widegrip lat pulldown 10x55 12x55 6x70
Bentover BB rows 15x40 10x50 10x50
DB one arm row 10x20 8x25 12x25
one arm cable row 12x20 12x20 12x20
Bi's I skipped as I had no energy left.

Meal 1 1 scoop whey w/½C oatmeal
Meal 2 1 scoop whey w/5g glutamine
Meal 3 4 egg whites rolled into a flatout light wrap
Meal 4 3.2oz cod w/zuchini
Meal 5 1 scoop whey
Meal 6 PIZZA(my first cheat meal in 5½ weeks)

 

[ironwings]

Friday Jan 9th 2009

Didn't feel very well this morning but thought I'd still try and workout.
Yeah right.....
I was weak...no energy and couldn't lift what I have been lifting. I was bummed.
I did manage to walk 45 min on the treadmill at 3mph with a 9% incline for 30 min and then 12% for 15 min.
Shoulders/Back/Bi's
DB Shoulder Press 3x30(blaa) 6x25 8x20(2 sets)
BB Upright row 10x30 10x30 10x30
Front raise 6x12½ 8x10 10x10 10x10
Side raise 10x10 10x10 10x10 8x7½
Midpoints 8x15 10x10 10x10
Widegrip lat pulldown 10x55 12x55 6x70
Bentover BB rows 15x40 10x50 10x50
DB one arm row 10x20 8x25 12x25
one arm cable row 12x20 12x20 12x20
Bi's I skipped as I had no energy left.

Meal 1 1 scoop whey w/½C oatmeal
Meal 2 1 scoop whey w/5g glutamine
Meal 3 4 egg whites rolled into a flatout light wrap
Meal 4 3.2oz cod w/zuchini
Meal 5 1 scoop whey
Meal 6 PIZZA(my first cheat meal in 5½ weeks)

You know you need more calories than that you silly thing. Oh I hope I didn't make you crave Pizza with all my crazy talk.

 

[Thandie]

Friday Jan 9th 2009

Didn't feel very well this morning but thought I'd still try and workout.
Yeah right.....
I was weak...no energy and couldn't lift what I have been lifting. I was bummed.
I did manage to walk 45 min on the treadmill at 3mph with a 9% incline for 30 min and then 12% for 15 min.
Shoulders/Back/Bi's
DB Shoulder Press 3x30(blaa) 6x25 8x20(2 sets)
BB Upright row 10x30 10x30 10x30
Front raise 6x12½ 8x10 10x10 10x10
Side raise 10x10 10x10 10x10 8x7½
Midpoints 8x15 10x10 10x10
Widegrip lat pulldown 10x55 12x55 6x70
Bentover BB rows 15x40 10x50 10x50
DB one arm row 10x20 8x25 12x25
one arm cable row 12x20 12x20 12x20
Bi's I skipped as I had no energy left.

Meal 1 1 scoop whey w/½C oatmeal
Meal 2 1 scoop whey w/5g glutamine
Meal 3 4 egg whites rolled into a flatout light wrap
Meal 4 3.2oz cod w/zuchini
Meal 5 1 scoop whey
Meal 6 PIZZA(my first cheat meal in 5½ weeks)

It's good you had a cheat while not feeling good. You deserve it!
Next time you don't feel good, just rest your body and you'll come back strong. I couple of days off will do you more for you then harm.

Did you not feel like eating whole food because you're not feeling good? That's a lot of whey..
I hope you're feeling better!

 

[mommalu]

You know you need more calories than that you silly thing. Oh I hope I didn't make you crave Pizza with all my crazy talk.

You know, there are 2 things I crave... one is pizza and the other is Pho
And I have had neither in a very long time so I felt it was time to have my cheat meal. You're pizza party also told me it was "ok" to have it(not a bad thing)
So now I just jump back on board and get back to business.
And normally I don't have that much whey. I always get my calories from whole foods. I LOVE to eat

 

[Thandie]

Ok you guys, enough with the pizza. Now I'm craving the damn thing and I CAN'T have it. 3 months to comp..

 

[mommalu]

Ok you guys, enough with the pizza. Now I'm craving the damn thing and I CAN'T have it. 3 months to comp..

Salmon & stir fried bok choy for dinner.
Might have to have a sweet potato because I only had oatmeal today.
Keep up the good work thandie!!

 

[mommalu]

Monday Jan 12th
Chest/Tri's
DB Bench press 15x22½ 12x25 8x30
DB Incline fly's 10x15 10x15 7x17½
Pushups 10 8 12(girly style on this one)
Skull Crushers 10x30 8x30 8x30
Reverse grip pulldown 20x20 10x25 12x25
Dips 9 15 12
Kickbacks 12x17½ 10x17½ 10x17½

20 min stationary bike
Abs/stretching

Meal 1 4egg whites, ½c oatmeal,2T ff ricotta cheese made into a pancake w/2T FF/SF syrup
Meal 2 1scoop vanilla whey, 5g glutamine, 1T ground flax
Meal 3 4 oz ground turkey,1 slice whole grain bread w/1T ANPB
Meal 4 Chicken breast, ½c wild rice w/shatake mushrooms, steamed broccoli
Meal 5 3oz smoked salmon (homemade)
Meal 6 1 scoop whey

Today I felt good. Lifted great and felt strong.
It's amazing how doing the DB bench press I can lift 30# no problem but during the Shoulder press, 30# is pretty heavy.

 

[mommalu]

Wednesday Jan 14th
LEGS
V-Squat (2 warm up sets) then 12x110 12x130 10x150
Weighted sumo squats w/25# plate 14 12 14 12
Leg Press 12x110 10x110 12x110
Leg curl 6x65 6x50 10x55
Leg extentions 12x60 12x65 12x65 13x50
Butt buster machine was sick

10 min on the crossramp/10 min stationary bike
Abs/stretching

Meal 1 4 egg whites, 1/4C non fat cottage cheese, ½c oatmeal, cinnamon made into a pancake w/1oz FF/SF syrup
Meal 2 2 scoops whey w/5g glutamine
Meal 3 ground turkey patty
meal 4 ANBP sandwich
Meal 5 steamed zucchini w/lean steak
Meal 6 ?

-6 below today.sunny but cold.
Hope you ladies are having an awesome week!!

 

[mommalu]

Mommalu - may I make a suggestion about the sumo squats? Instead of plates do you have access to dumbbells. It is far easier to use a dumbbell turned on its side than a plate when executing this movement.

I'm all ears for suggestions. Thanks bikinimom.
I normally use the DB when doing these. I guess the plate was right there.
Should I be doing more reps?
I see many of you do a few warm-up sets before you even get into the work sets.
My legs are like jello when I'm done.

 

[mommalu]

It was so darn cold here today(-30 with the wind chill) that I stayed inside and "relaxed"
Here's what I had for dinner.
Pan fried salmon with mango & cucumber salsa on a bed of Romaine.
It was delish

 

[mommalu]

Friday Jan 16th
Shoulders/Back
Shoulder Press 4x30 6x25 6x25 6x25
Side Raise 10x10 10x10 12x10
Front Raise 3 sets of 10x15
DB upright row 8x40 8x40 8x40
Lying rear delt row 12x15 12x15 12x15
Back Extentions 10 10 8
Bent over row 10x50 10x50 10x30 10x30
Supine row 8 6 6
Closegrip pulldown(v-bar)15x55 20x60 15x70 10x70

20 min on the elliptical
abs/stretching(using the foam roller~which feels awesome)
Meal 1 Usual 4 egg white/oatmeal pancake
Meal 2 protein shake w/glutamine
Meal 3 ½c brown rice, salmon, brussel sprouts
snack ½C 1% cottage cheese
Meal 4 Salad with Salmon
Meal 5 Salad w/2 hardboiled egg whites, blue cheese crumbles, smoked salmon (yes~ I love salmon)
Hot green tea

Felt bloated today

 

[mommalu]

These past few days I have been feeling "really" bloated. I get cramps about 3pm and they don't go away for a few hours I know it's because I quit drinking coffee.(as it was a natural diuretic for me)
I eat plenty of greens, oatmeal, brown rice, so not sure what else I can do. Any suggestions?

 

[Thandie]

These past few days I have been feeling "really" bloated. I get cramps about 3pm and they don't go away for a few hours I know it's because I quit drinking coffee.(as it was a natural diuretic for me)
I eat plenty of greens, oatmeal, brown rice, so not sure what else I can do. Any suggestions?

You're doing all the right things after giving up coffee. Just hang in there it will get better slowly. Green tea helps tremendously, but you're already doing that.

 

[mommalu]

Do you think you are up for trying some aquatics?Your meals look YUMMY!!!

I'd feel like getting in the water "only" if it was 100* and I could do it outside
I used to be a competitive swimmer growing up(till I was 18) so I do love the water. Only thing is~ my gym is a "dry gym" (no showers or a pool.)
I'm always up for a challenge too.

Thandie~ as you know, I drink my share of green tea. I guess I will just have to wait it out and see.
I have also noticed that since I started working out, I have missed this months...umm girly thing.
WHICH I was told is normal. Yes??

How do you post 2 quotes in the same message??

 

[Thandie]

I'd feel like getting in the water "only" if it was 100* and I could do it outside
I used to be a competitive swimmer growing up(till I was 18) so I do love the water. Only thing is~ my gym is a "dry gym" (no showers or a pool.)
I'm always up for a challenge too.

Thandie~ as you know, I drink my share of green tea. I guess I will just have to wait it out and see.
I have also noticed that since I started working out, I have missed this months...umm girly thing.
WHICH I was told is normal. Yes??

How do you post 2 quotes in the same message??

I'd like to know how to post two quotes as well..
One usually skips the menses when body fat is very low. Is this the first time you miss it? I wouldn't have thought your bf was that low. Hmm!
Perhaps that's why you're bloated. It's trying to show up.

 

[mommalu]

Is this the first time you miss it?.

Yes...It's the first time I've missed since I started lifting.
The bloat sucks too. I'm going on my 4th (32oz) jug of water. I'm gonna make it to 160oz today. Gotta make up for the past few days.

 

[mommalu]

Monday Jan 19th Chest/Tri's
DB Bench press 20x20 8x30 8x30 4x35***
DB Fly's 8x17½ 10x17½ 8x20
Butterfly 8x55 8x55 8x55 10x40
Cable crossovers 12x10 8x15 7x15 10x10
Bench Dips 10 8w/10#wt 8
Skullcrushers 8x30 8x30 8x30
Tricep extention 10x25 8x30 8x30

Abs/30 min treadmill at 6 incline 3.3mph

Meal 1 4 egg white,½c oatmeal 1/4c non fat cottage cheese, cinnamon made into a pancake w/2T(1oz)FF/SF syrup
Meal 2 1 scoop whey, 5g glutamine w/½c mixed berries
Meal 3 4 HB egg whites
Meal 4 2 slices wholegrain bread w/2T ANPB
Meal 5 grilled chicken, ½c brown rice, zucchini,brussel sprouts
Meal 6 Cod with grilled peppers & onion
½oz raw walnuts

1 gallon water

 

[mommalu]

Your routines look pretty solid and your diet seems good as well. I understand about the bloat. Give your body about a week/so to adjust. I know how much it sucks when you are going through this, but as Thandie said just wait it out.

The monthly thing could be due to a host of reasons. I don't think that bf being too low is the issue. I wouldn't stress too much. I am bettin ya it will show up sooner than later.

Because you were a competitive swimmer (as was my husband waaaaaaaaaay back in the day when people were riding around on the backs of dinosaurs!) you realize the benefit of work in the water. I never fully understood how helpfull to my overall fitness development working out in the water was until I engaged in the activity myself! Perhaps once the weather warms up you can get back to it. I highly recommend it for anyone and everyone, whether you can swim or not.

As for the several quotes in the same post, you open two windows and you cut and paste. Was that uberconfusing?

No worries...I got it!!(2 weeks late might I add) I just wish it would just go away. Anyhoo...
Thanks for letting us know how to double quote. Appreciate that

Today~ Jan 21 LEGS Day

Hack Squat 15x50 15x50 12x70 10x70
Leg Press 15x90 15x90 17x110 10x140
DB Step-ups(20# each hand) 3 sets of 10 on each leg.(they were pretty wobbly when I was done)
Leg Extention 12x60 12x55 12x50 10x60
Leg Curl 8x65 8x50 12x50 10x60
Butt Busters 15x50 15x60 12x70
Sumo Squats(25# DB) 15x25 17x25 17x25

30 min treadmill @ 9 incline 3mph
Stretching/foam roller

Meal 1 Egg white pancake
Meal 2 Protein shake w/5g glutamine
Meal 3 3 egg whites fried w/2oz 93% lean GB with taco seasoning) wrapped in a flatout wrap
Meal 4 Salad w/grilled chicken / cottage cheese fluff
Meal 5 Grilled chicken w 1oz blue cheese crumbles/hot sauce. grilled asparagus spears
Meal 6 Cottage cheese before bed

I was up at Costco tonight and purchased a 3# tub of Whey Protein Isolate for $21 (Chocolate) When should I take this???