Necia Back In Effect Log

[necia]

Those #'s looking pretty good Necia... How is your energy these days? Are you feeling hungry, tired, energetic, full, satisfied, etc?

Hey Buns,

I was doing GREAT that day. I was full, not stuffed, but satisfied. Now, I didn't do any exercise that day so I"m not sure that would've been enough to get me through the day had I went to the gym. I'm still a little concerned with my calorie intake. Does it look too low to you? Remember, I'm a big girl. I don't want my body to go into starvation mode, as it is the scale isn't budging.

Necia

 

[necia]

Thur July 14th

Goals: Go to the gym and do something. Still deciding between a class and HIIT. Probably will settle for HIIT, as it allows me to go at my pace, and have a little more control.

Supps: 2 Lipo-6

I made my usual breakfast pancake this morning, minus the oats, cause I ran out, and I'll be damned, I forgot it. I left it sitting on my stove still in the pain. I'm not looking forward to smelling cooked cottage cheese when I get in tonight. Anyway, I picked up some grub on the go:

Meal 1:
3 egg whites
1 egg yolk
2 slices toasted whole wheat (dry - no butter)
Hazlenut Coffee w/3 splendas (next time I'll use 2 as it was a lil sweet), with a splash of skim milk.

Supps: 2 Lipo-6

Meal 2:
Mixed baby green salad, with cukes, red onions, dark turkey meat, boiled egg, and 4T Newman's Own Low Fat Sesame Ginger Dressing.

Meal 3:
1 oz Almonds

Supps: 2 Lipo-6

Meal 4:
9 oz chicken thigh w/bone w mustard



Comment: Should've ate an hr earlier but forgot and my alarm never went off.

 

[*Bunny*]

Hey Buns,

I was doing GREAT that day. I was full, not stuffed, but satisfied. Now, I didn't do any exercise that day so I"m not sure that would've been enough to get me through the day had I went to the gym. I'm still a little concerned with my calorie intake. Does it look too low to you? Remember, I'm a big girl. I don't want my body to go into starvation mode, as it is the scale isn't budging.

Necia

IMO, I think the 10-12 x your bodyweight for weight LOSS will be fine, and your pretty darn close to a 40/30/30 as you can get, so I think you should stick to that, b/c it seems to be working. If you aim to stay within that ratio (10-12 x Bodyweight) you should be fine... if you find yourself hungry you may need to adjust your meals a little but everything needs to be tweaked to your own personal goals and how YOU feel, which ya already know

Not sure what ya mean by 'big' but I'll let you do the calculations and you can PM me anything you do NOT want to post, either way

I've known some ladies who weighed 200 lbs and were able to lose weight, feel full and have enough energy for a good workout at around 1600-1800 cals @ 40/30/30. Then again, I've also known a few to eat 2000-2200 cal and still be hungry, but it was mostly mental and the LOVE of junk food and NOT being able to eat the foods they were once accustomed...

Use the scale for reference & data points - I see ladies 'weigh in' every 3 days and have "being up one pound" ruin their day, it's very sad (and not saying YOU do this...) Make sure to measure with a tape measure and if you CAN have your BF tested then try it, for tracking though... that number can also start to 'define' you and some become obsessed with their calipers and start pinching daily etc. I feel a good 'ole tape measure & your own clothes feeling looser is good enough to 'feel' whether something is working or not, esp. when your goals are to be healthy and incorp a healthier lifestyle, not competition/fitness model avenues ... .

Sorry for the long post, I hope I helped a little

 

[necia]

You helped lots Bunny. Thank You!!!!!!!!!!!! That's what I mean about my caloric intake. I'm weighing between 218 and 220, so my daily calorie intake should be between 2180 and 2200. However I'm consuming much less. Perhaps I should base my caloric intake on my goal weight? Is that a way of doing it. My first goal weight is 180, and even with that I should be taking it like 1800 calories.

I dunno girlie. I've started limiting my classes, and I'm going to incorporate more HIIT into my training schedule (3x weekly, and see if there's a change). I'm pretty sure my body needs a change.

Necia

 

[necia]

Thur July 14th

Goals: Go to the gym and do something. Still deciding between a class and HIIT. Probably will settle for HIIT, as it allows me to go at my pace, and have a little more control.

Supps: 2 Lipo-6

I made my usual breakfast pancake this morning, minus the oats, cause I ran out, and I'll be damned, I forgot it. I left it sitting on my stove still in the pain. I'm not looking forward to smelling cooked cottage cheese when I get in tonight. Anyway, I picked up some grub on the go:

Meal 1:
3 egg whites
1 egg yolk
2 slices toasted whole wheat (dry - no butter)
Hazlenut Coffee w/3 splendas (next time I'll use 2 as it was a lil sweet), with a splash of skim milk.

Supps: 2 Lipo-6

Meal 2:
Mixed baby green salad, with cukes, red onions, dark turkey meat, boiled egg, and 4T Newman's Own Low Fat Sesame Ginger Dressing.

Meal 3:
1 oz Almonds

Supps: 2 Lipo-6

Meal 4:
9 oz chicken thigh w/bone w mustard



Comment: Should've ate an hr earlier but forgot and my alarm never went off.

Cont'd Meal 4
9 oz chicken thigh oven baked. With bone marinated in mustard
1 Hamburger Bun

Ok I would've prolly ate again, but I had to fast for some blood work I'm getting done. Will add totals later.

Necia

 

[necia]

Friday July 15th

Today my eating was horrendous. The lady that had to draw blood didn't show up until 12 in the afternoon. So as a result I fasted for 14 hrs.

Meal 1:
Baby Green Salad with boiled egg, red onions, cukes, dark turkey meat. 4T Newman's Own Light Ginger Sesame Dressing.

Meal 2:
6 Pretzel Rods

Meal 3:
8 Mini Chocolate Covered Graham Pretzels

Meal 4:
3 ozs Vodka
3 ozs Sprite (not even diet)

Meal 5:
6 oz chicken thigh with bone. 1T mustard. 1 Hamburger Bun.

No Supps taken today.

This is a prime example of how NOT to eat!!!!!!!!! Tomorrow will be a better day.

Necia

 

[necia]

Sat July 16th

Oh man I have a horrendous head ache that just won't quit. Prolly a direct result of yesterday's eating. I slept in and it still not any better. Anyway........

Supps: 2 Lipo-6

Meal 1: 3 egg whites, 1 whole egg yolk, 1 serving of Reduced Fat Cheddar Cheese
1 cup of Kashi Go Lean Crunch, 1 Cup of Skim Milk.

Head is feeling a lil better now.

Meal 2:
8 oz water
1.5 scoops of Syntrax Nectar Apple

Supps: 2 Lipo-6

Shoulder/Bicep Workout 4:15 - 4:30

I never thought I could feel this beat in 15 minutes. Just started the 5x5 workout, and so far so good!

Shoulder Press
10x5 10x5 10x5 10x5 10x5

Upright Rows
10x12 10x12

Rear Lateral Raise
8x12 8x12

Bicep Curls
10x5 10x5 10x5 10x5 10x5

Hammer Curl
8x12 8x12

Concentration Curl
10x12 10x12

I'm trembling so bad now, I better go make a protein pancake. A shake would be quicker, but I don't think I could stomach another one of those right now.

Meal 3
3 egg whites
1 whole egg
1/2 cup of oats
1/2 cup of NF cottage cheese
1 small peach skin removed, diced and cooked with above

Meal 4
1 Hamburger Bun
1 Cup of Diced Chicken marinated in mustard

Totals: 1390
Fat: 24% Carbs: 30% Pro: 45%
Necia

 

[necia]

Sunday July 17th

Supps: 2 Lipo-6

Meal 1:
3 egg whites
1 whole egg
1/4 cup reduced fat cheddar
1T Ketchup
1 cup Kashi Go Lean
1 cup of Skim Millk

Meal 2:
8 oz water
1.5 scoops Syntrax Nectar

Supps: 2 Lipo-6

Meal 3:
3 egg whites
1 egg yolk
1 small peach
1/2 banana
1/2 cup NF cottage cheese
1/2 cup oats

My son truly isn't working with me. I was hoping he would've napped by now, so that I can get in my lower body workout. Ugh. I'm so stuffed now, i feel like taking a nap.

Leg Workout: 4:15-4:30 (gotta love these short work outs)

Squats
40x5 40x5 40x5 40x5 40x5
SBSLDL
40x12 40x12
Leg Extensions
40x12 40x12
Calf Raise (holding 9lb body bar on traps)
2 sets of 12
Bench Step Ups (way harder than it looks)
2 sets of 12

Meal 4:
1 oz Almonds

Meal 5:
1/2 slice of Pizza (this was soooooooooooooooo yummy, and I think I enjoyed 1/2 slice more than I ever enjoyed a full slice or even multiple slices, lol)

Meal 6:
8 oz water
1 scoop of Muscle Feeder Powder
1T of Almond Butter

Totals:
Calories: 1644
Fat: 31% Carbs: 32% Pro: 38%

 

[necia]

Monday July 18th

Supps: 2 Lipo-6

Meal 1:
3 egg whites
1 whole egg
1/2 banana
1/2 cup of NF cottage cheese
1/2 cup Oats

Meal 2:
8 oz water
1.5 scoops of Syntrax Nectar

Supps: 2 Lipo-6

Chest/Triceps/HIIT 12:15-1:00 pm

Decline Bench Press
10x5 10x5 10x5 10x5 10x5
DB Decline Flye
10x12 10x12
DB Decline Pull Over
15x12 15x12
Single Tricep Extension
10x5 10x5 10x5 10x5 10x3 (each arm)
Tricep Kickback
10x12 10x12

Elliptical HIIT - 3.6miles
10 minute warm-up CardioVascular Program Level 5
Level 8 - 30 seconds alternating with Level 5 - 1 minute (10 cycles)
5 Minute Cool Down Level 5

Ok I worked Triceps, and my Biceps are trembling again. WTF?????????? I almost didn't make it through the HIIT, I caught a sharp pain in the 2nd cycle, I did some quick breaths, and was feeling better by the 4th cycle, which is Great considering I was about to get off.

Meal 3:
Baby Green salad with red onions, cukes, boiled egg, dark turkey meat, 3T Newman's Own LF Sesame Ginger Dressing.

Dag have any of you ever felt hungry and full at the same time. I'm over here wishing I ordered a larger salad, cause I do feel hungry, yet my stomach feels stuffed. WTF is going on with my body lately? Ok let me go drink some water.

Oh my I'm starving today. I threw out my garbage, and put salad dressing back in fridge. Drank some water, and I'm still starving.

Meal 4:
1 La Yogurt Low Fat Banana Yogurt
1 small Peach
1 oz Almonds

Totals:
CaloriesL 729
Fat: 29% Carbs: 44% Pro: 28%
Necia

 

[necia]

Monday July 18th

Supps: 2 Lipo-6

Meal 1:
3 egg whites
1 whole egg
1/2 banana
1/2 cup of NF cottage cheese
1/2 cup Oats

Meal 2:
8 oz water
1.5 scoops of Syntrax Nectar

Supps: 2 Lipo-6

Chest/Triceps/HIIT 12:15-1:00 pm

Decline Bench Press
10x5 10x5 10x5 10x5 10x5
DB Decline Flye
10x12 10x12
DB Decline Pull Over
15x12 15x12
Single Tricep Extension
10x5 10x5 10x5 10x5 10x3 (each arm)
Tricep Kickback
10x12 10x12

Elliptical HIIT - 3.6miles
10 minute warm-up CardioVascular Program Level 5
Level 8 - 30 seconds alternating with Level 5 - 1 minute (10 cycles)
5 Minute Cool Down Level 5

Ok I worked Triceps, and my Biceps are trembling again. WTF?????????? I almost didn't make it through the HIIT, I caught a sharp pain in the 2nd cycle, I did some quick breaths, and was feeling better by the 4th cycle, which is Great considering I was about to get off.

Meal 3:
Baby Green salad with red onions, cukes, boiled egg, dark turkey meat, 3T Newman's Own LF Sesame Ginger Dressing.

Dag have any of you ever felt hungry and full at the same time. I'm over here wishing I ordered a larger salad, cause I do feel hungry, yet my stomach feels stuffed. WTF is going on with my body lately? Ok let me go drink some water.

Oh my I'm starving today. I threw out my garbage, and put salad dressing back in fridge. Drank some water, and I'm still starving.

Meal 4:
1 La Yogurt Low Fat Banana Yogurt
1 small Peach
1 oz Almonds

Supps: 2 Lipo-6

Meal 5:
1 cup diced chicken breast marinated in mustard
1 Hamburger Bun

Meal 6:
8 oz water
1 scoop MHP muscle feeder

Totals:
Calories:1529
Fat: 25% Carbs: 32% Pro: 42%