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SASA JOURNAL "2007"

S

sasa

New member
Hi,

1/29/07 Monday
Weight???? don't wanna know!!!
Temperature 97.3

Suplemment
chromium
selenium
alpha lipoic acid
vit C
hodiaa 500

1. MEAL
greek yoghurt FF
handfull of blubarries

WORKOUT
10min warm-up cardio
CHEST+LEGS {light}
Push-ups 3x12rep than squat 3x15 rep
Dumbel incline bench press 3x15 rep than afterwards leg curl 3x15 rep
Machine fly 3x15 rep than step ups
decline press-machine 3x15rep

2.Meal
3/4 cup egg whites
1/2 grapefruit1/2 tomatoes
3 cashew
 
How long have you been doing 3x15 and 3x12? Have you tried different sets and reps? Some examples are 5x5, 4x6, 6x4, 10x3, 3x10, 3x8, and 8x3.

Some great leg exercises are squats, deadlifts. leg press, romanian deadlifts, Bulgarian split squats, lunges (walking, reverse, lateral). Step ups are great. If I was to only perform only two leg exercises I would pick a compound move and not leg curls.
 
3. Meal
before meal I took ADIPEX
than cofee [half dec half regular}
3 baby carrots
1/2 chicken breast
2 cup lettuce

4. Meal
1/2 chicken breast
2 cup lettuce
FF balsamic vinig.

I do 12-15 rep maybe 3 months, before I used to 6-10rep. I feel like 12-15 rep work for me, so I try keep it for while than I will try change it!!! :heart:
 
sasa said:
3. Meal
before meal I took ADIPEX
than cofee [half dec half regular}
3 baby carrots
1/2 chicken breast
2 cup lettuce

4. Meal
1/2 chicken breast
2 cup lettuce
FF balsamic vinig.

I do 12-15 rep maybe 3 months, before I used to 6-10rep. I feel like 12-15 rep work for me, so I try keep it for while than I will try change it!!! :heart:
Click to expand...

Feedback:
Your food choices are good, but you do need to eat MORE, believe it or not. OR... at least post the numbers you got after you entered the food from fitday.com I'm just not seeing 1350 calories here, hun! Eat eat eat!

Also, don't be afraid of good fats, like olive oil, in salad dressings. A dab of the good fats does the body good.

For your workouts -- I would stick with the 10 to 12 reps range... but what's important is that you set goals for yourself EVERY TIME you hit the gym.

Example:
Let's say you were doing bicep curls with dumbells.

Last time you went, you lifted...
15# dbs x 10 reps x 3 sets and it wasn't that bad

Before you go the next time, set a goal and write it down:
* You could either do sets like this: 20#, 15#, 15# and work your way to 3 full sets with 20#

* OR you could go to sets of 12 or 15 and stick with the 15# dbs

Best rule of thumb: If you can do 3 sets of ANY MOVE 15 reps and you aren't burning through it or suffering just a LITTLE bit... then it's time to push yourself!

I've been guilty of this in the past... lifting 25# dbs pressing over my head and thinking I was doing it all correct. But I could crank out 15 reps no problem... I wasn't seeing results as much because I wasn't forcing the muscle to change. So I tried the method I just described and tackled 30# dbs gradually and now I can get 3 sets of THOSE out... but it's still hard.

Hope that makes sense.
 
I think I'm doing 15 rep now but last 4 rep are so hard i feel I burning usually I need help with last 3-4 rep.

5. Meal
1/2 chicken breast
2 cup lettuce
1TB olive oil
sprinkle parmasan
0.25 cup peas

I had also 0.5 cup FF lactose reduc milk with coffee!!
I know I eat NOT ENOUGH!!!!!!!! I KNOW!!!!
I counted it now on Fitday

1037 cal- 21g fat, 60g carb, 143 protein---20%fat, 20%carbs, 60%protein

I HAVE TO WORK ON THAT!!! MORE CAL MORE CAL!!!!!
 
sasa said:
I think I'm doing 15 rep now but last 4 rep are so hard i feel I burning usually I need help with last 3-4 rep.

5. Meal
1/2 chicken breast
2 cup lettuce
1TB olive oil
sprinkle parmasan
0.25 cup peas

I had also 0.5 cup FF lactose reduc milk with coffee!!
I know I eat NOT ENOUGH!!!!!!!! I KNOW!!!!
I counted it now on Fitday

1037 cal- 21g fat, 60g carb, 143 protein---20%fat, 20%carbs, 60%protein

I HAVE TO WORK ON THAT!!! MORE CAL MORE CAL!!!!!
Click to expand...

It is great you are keeping a log. Now you will be able to see what you can fix. Of course, with me it is always needing less calories. Don't be afraid to eat tons of vegetables.
 
1/30/07 Tuesday
Today I couldn't sleep well, but I fell OK.

Temperature- I forgot!!!!
Weight- don't wanna know..I decided weight myself at the end of week!!

1.Meal
after woke up dec. cofee+stevia+1/4 cup FF lactose red milk
CHromium
Alpha lipoi acid
vit C
selenium

I have energy dring of course non calorie with gugglus.
I'm going to do just cardio today!!!!
 
Great job on starting a log.....but your cals are real low...take it from me lol...eat girl eat!!
 
Gymgurl said:
Great job on starting a log.....but your cals are real low...take it from me lol...eat girl eat!!
Click to expand...
^^ :D

more food = better results

Good Luck Sasa. Agreed, stay away from the scale, once a week if you can.
 
3.Meal
cofee + 1/4 cup FF milk
1/2 chicken breast
2 cup lettuce
FF balsamic vinig
handfull of peas
1 teas almond butter
 
Doing great so far.
I'm happy to see you are noticing the changes you need to make (e.g. more food, as we've all noticed so far).

Good job getting started -- I think what you're describing with the last 3 to 4 resps burning is good; just remember that when it doesn't hurt anymore or burn... that's when it's time to take it up a notch and try a new weight.

Look for those foods that are packed with good calories, like the whole grain rice (good call, GG) or tuna fish pouches. I like the Starkist marinated "Sweet and Spicy" as a snack because it packs 170 calories and lots of protein!

Keep it up!
 
4.MEAL
1/2 chicken breast
10 baby carots
6 cashew
1/2 grapefruit

I have result of my test
T4 11.8 normal range 4.6-12
Free T4 3 ng/dl normal range 0.93-1.7
TSH 0.02 normal range 0.27-4.2
CORTISOL 16.9 normal range 2-20
Testosteron 46ng/dl normal range 6-82
FSH 7.9 normal 2-12
LH 6.4 normal 2-100
DHEA-so......I couldn't see I have to call doc the numbers on paper is not visible
Cholesterol 219H range 0-200mg/dl
Triglycerid 56 range 0-150
HDL cholesterol 74.1
CHOL/HDL RA 2.96 0-4.4 ratio

that's lot of info for me, she said everyth fine just thyroid ..I'm overmedicated. when I did this test I was on 225mcg SYNTHROID, she cut me synthroid at 150mcg!!!!
 
5.Meal
i was out for dinner, but I ate clean I think
2 cup lettuce
sea bass
1 cup broccoli
8 asparagus {grilled with olive oil}
2 oz apples
 
sasa said:
5.Meal
i was out for dinner, but I ate clean I think
2 cup lettuce
sea bass
1 cup broccoli
8 asparagus {grilled with olive oil}
2 oz apples
Click to expand...

Show the numbers, please! :)

Here is what I ate today:

B: Protein shake mixed with Crystal Light

L: 4 oz ahi tuna steak, 3/4 c. cous cous, 1/2 c. white beans/tomatoes/onions sauteed, 1 nectarine, 1/2 c ff cottage cheese

S: 2 oz turkey breast with 1/4 c. beans/tomatoes again

D: Thai Crunch Salad (shredded veggies, like 4 cups, with rice noodles, peanuts, dressing on the side (2 T of dressing)), 1 slice plain french bread

S: 1 oz cheese

Ok -- compare MY food to your food... hun, EAT!!! :D And I'm glad your tests look like everything is just fine. Your dinner choice was wonderful... but throw a starch in there -- a REAL one -- like a cup of wheat pasta or brown rice. Just the carbs in your veggies alone isn't enough.
 
[B]I ate today 1187 cal- 42g fat, 73 carbs, 130 protein== 34%fat, 19%carb, 47%protein!![/B]
I think is better, but still try add more!!! I will see what happend!!!
 
sasa said:
[B]I ate today 1187 cal- 42g fat, 73 carbs, 130 protein== 34%fat, 19%carb, 47%protein!![/B]
I think is better, but still try add more!!! I will see what happend!!!
Click to expand...
If you add just ONE CUP of pasta or rice or a medium potato to your day -- your macros and calories will both be spot on!

Any of those foods would add 200 calories to your day (bringing you to 1387) and would increase your carb percentage -- optimal should be 40p/30c/30f.

Pick the meal you feel the hungriest at and add a starch tomorrow then show us the numbers again :)
 
1/31/07 Wensday
Temperature 97.4F

1.Meal
cofee +1/4 cup FF milk
greek yoghurt
handfull of blubarries
4 cashew

REDLINE energy

WORKOUT
SHOUL+BIC+TRI
Shoulders press 3x15 rep + push ups 3x15
lateral raise 3x15+ biceps curl 3x15+triceps extension with cabel 3x15
shoulders press [machine} 3x12-15 + EZ bar curl 3x15+ tric dip 3x15
Upright row 3x15 + dumbel curls 3x15

2.Meal
3/4 cup egg whites
1/2 tomatoes
1/2 grapefruit 1/4 cup oatmeal
 
sasa - I got your pm

Lemme look that over....a couple of things dont make sense at first glance.

When the testing was done - what level of Syn were you on at the time of the test??
 
i sent you PM Shadow...When test was done I was on 225mcg synthroid now I'm takeing 150mcg.

[B]3.Meal[/B]
5 oz chicken breast
6 olives
3 cup lettuce
sprinkle with parmasan
 
4.MEAL
sea bass
5 brocolli flower
1 tomatoes
2 cup lettuce

1147cal, 42 fat, 64g carbs, 126 protein---34%fat, 19%carbs, 46% protein

I still have to work on add cal!!!!
 
sasa said:
4.MEAL
sea bass
5 brocolli flower
1 tomatoes
2 cup lettuce

1147cal, 42 fat, 64g carbs, 126 protein---34%fat, 19%carbs, 46% protein

I still have to work on add cal!!!!
Click to expand...
Go eat two pieces of bread before bedtime.

C'mon -- ONE STARCH. Just ONE! Are you afraid of carbohydrates? Your diet is screaming "I'm terrified by grains!" at me! :p
 
2/1/07 Thursday
Temperature 97.9
Weight 130.8lb ???

1.Meal
cofee + 1/4 cup skim milk
3/4 cup egg whites
SUN-TIGHT pill
Alp-lip acid
chromium
vit c 1500

WORKOUT
45 min cardio

2.MEAL
4 oz chicken breast
2 cup lettuce
4 cashew
1/2 apples
1/4 cup oatmeal
 
3.MEAL
cofee+1/4 cup FF milk
4 oz chicken
2 cup lettuce
1/4 cup carrots
1 cup broccoli
1/2 low carb toast
 
5.Meal
2 cup lettuce
1 tomatoes
sea bass filett
2TB rice

I think today was better, afternoon I felt tired, but OK!!!

1342cal, 40 fat, 94 carb, 149 protein
 
Last edited:
Much better on the cals......oh and I see some carbs for T-cake! Good job Sasa..I know it is hard some days!
 
2/2/07 Friday

Temperature 98.3

1.Meal
big cofee+1/4 cup FF milk
LIGHT fit yogurt {60cal]
2TB cotagge cheese
sellenium
chromium
ALA
vit C
B-complex
before workout SUN-TIGH pill
 
Ulter said:
Sasa, trade in your alpha lipoic acid and redline for SesaPure/Glucorell. If you need the energy then get Thermorexin too.
Click to expand...

How much chromium do you take? If you make the changes Ulter suggested (which I highly recommend), I would drop the chromium. Unless a doctor recommended it.
 
I will look over supplements you recommended me!!
Adipex..yes is apettite supress, it speeds up metabolism I think!!!

WORKOUT back+legs
squat 1x20rep, 2x15 rep + dumbel bent over row 3x15
seated leg press 3x15 rep + close grip chin up 3x15
leg extension 3x15 +lever seated row 3x15
step up 3x10-15 each leg +smith bent over row 3x15

I felt ok!!

2. MEAL
3 cup lettuce
1/2 grapefruit
2 pieces of pineapple
4 oz chicken breast
sprinkle with chedar cheese
3 almonds
4 chery tomatoes
 
Ulter said:
Sasa, trade in your alpha lipoic acid and redline for SesaPure/Glucorell. If you need the energy then get Thermorexin too.
Click to expand...

You meant REDLINE ???fat burn instead of my SUN-TIGH and sesapure/glucorel from AFstore?????
please clarify to me!!
 
sasa said:
I will look over supplements you recommended me!!
Adipex..yes is apettite supress, it speeds up metabolism I think!!!
Click to expand...

Maybe this is why you aren't getting enough calories? I don't know about speeding up the metabolism, maybe someone of more experience could explain that part. Did your physician prescribe the Adipex?
 
3.MEAL
1/2 pure protein bar..............nothing I wasn't home, I had littel break up with my b-friend :worried: but I hope everything will be fine, I'm so depressed. Oh boy!!!!

4.MEAL
restaurant
2cup lettuce
1 tomatoes
chicken breast grilled probably on olive oil
1/2 cup broccoli

I know today SUCK, tomorrow I hope will be better!!! I don't wanna count calories today, because is really suck!!!
 
2/3/07 Saturday
Temperature 97.9
Weight 130.6lb

COFFEE+1/4 cup FF milk+stevia
Selenium
ala
chromium
SUN-TIGH
 
I know you're depressed, but please try to eat. Even if you have to drink your calories, it's better than nothing.

I'm noticing you eat "bites" of food and count it as a meal. Now sometimes, "bites" or a palm-ful of foods are a serving-size (like with nuts), but 2 Tbl of cottage cheese isn't that much food -- a whole 1/2 cup of it (that's 8 spoonfuls) is considered a serving and packs a mere 80 to 100 calories depending on fat content.

I'm still really concerned you are not eating enough. I do not think you are in need of an appetite suppressant right now. I think the Sesapure and Glucorell would alleviate the mental stress of having to count the calories and/or worrying that you have eaten too much. The Gluc will help control your blood sugar and help with cravings and the Sesapure will take care of any excess calories you have consumed but not worked off.

Everyone seems to agree so far that your calories are still on the low side -- please try your best to get some food in. A lot of what you DO eat is so low in calories that it doesn't add up enough to keep you feeling energized all day.

Double your protein to 6 or 8 oz servings of chicken if you can. You will feel fuller longer than with the vegetables galore (though those are great, just try to get more bulk of your meal from other food groups). Whole grains (like a WHOLE piece of toast) will help you to feel more energy as well.
 
Hi,
thanks for support, tomorrow I will be back here with my schedule of eating.
This weekend I had lot of earrends to run, I was on party..but I swear I will keep my calories up!!!
thanks for support me!!!!
 
2/5/07 MONDAY
Temperature 98.0
WEight 132?????????? oh boy si going up

today I woke up and I had terrible headache, I slept over 9 hours, I didn't drink before, but also I have coupel of days awfull acne on my face...so maybe period is comeing who knows!!!

1.MEAL
bog coffee +1/4 cup FF milk
greek yoghurt
1/2 cup blubarry
 
WORKOUT
50min CARDIO



2.MEAL
5 oz chicken breast
3 cup lettuce
4 pieces of pinneapple
1/2 apple
4 cashew
 
TENNIS 1 hour..but I didn't run so much it was first time I played!!! I love it!!

3.MEAL
6 oz chicken breast
3 cup lettuce
1/2 apples
1/2 cup cooked oatmeal
1 teas almond butter

4. MEAL
2 cup lettuce
2 oz chicken
1/2 tomatoes
sea bass broild


AFTER light walk 30min outside!!!
 
2/6/07 Tuesday
Temperature???
Weight 130.8

1.MEAL
cofee+1/4 cup FF milk
greek yogurt
blubarries
2 oz turkey breast
 
WORKOUT
LEGS - circuit training
squat+leg extension+lunges {3x15rep}
glutes+step-up 3x15

2.MEAL
5 oz chicken
3 cup lettuce
1/2 tomatoes
1/2 apples
1/2 cup oatmeal cooked
3 cashew
 
sasa said:
WORKOUT
LEGS - circuit training
squat+leg extension+lunges {3x15rep}
glutes+step-up 3x15

2.MEAL
5 oz chicken
3 cup lettuce
1/2 tomatoes
1/2 apples
1/2 cup oatmeal cooked
3 cashew
Click to expand...
Atta girl -- get those oats in! :chomp: Better!
 
4.MEAL
2 cup lettuce
5 cherry tomatoes
6 oz chicken breast chrilled with olive oil
1 cup brocolli
 
2/7/02 Wensday
Temperature 97.6
Weight 131lb

1.MEAL
cofee+1/4 cup FF milk
3 oz chicken breast

Suplemments
ALA
chromium
B-complex
SUN-TIGHT
L-carnitine 1000

WORKOUT
45 cardio

2.MEAL
5 oz chicken breast
3 cup spinach
4 cherry tomatoes
3 almonds
1/2 cup oatmeal
l-carnitine

WORKOUT
TENNIS lesson 1 hour
 
3.MEAL
5 oz chicken breast
3 cup lettuce
1 apples
4 almonds

4.MEAL
4 oz chicken breast
3 cup lettuce
1 tomatoes
cucumbers
cabbage 1/2 cup
1/2 cup carrots
 
2/11/07 SUNDAY
temperature 97.7F
weight ???

Hey I'm back I sas out few days!!

1.MEAL
cofee+2Tb FF half@half
6 egg whites

SUPLEMENTS
THERMOREXIN...I tood first pills I felt no jitteres, not too much heart beat, it's OK!!
SESAPURE
GLUCORELL

TRRAINING
I took class TOTAL BODU TONING is mix cardio with sculpting moves...it was great!!! 1 hour

2.MEAL
5 oz chicken breast
1/2 cup raw oatmeal
 
TENNIS LESSON

3.MEAL
5 oz chicken breast
3 cup lettuce
cucumbers
1/4 cup tomatoes

4.MEAL
5 oz chicken breast
4 cup lettuce
FF dresink
 
5.MEAL
6 oz chicken breast
lettuce
5 baby tomatoes
olive oil

2/12/07 MONDAY
Temperature???
weight 131.4

1.MEAL
1/2 cup oatmeal raw
3/4 cup egg whites

Suplemment
SESAPURE
THERMOREXIN
SELENNIUM
GLUCOREl
 
2.MEAL
6 oz chicken breast


3.MEAL
5 oz chicken breast
4 cup lettuce
peppers+cucumbers
Pita bread {31g carbs}

4.MEAL
lettuce
sea bass grilled with olive oil
tomatoes
brocolli
 
2/14/07 Wensday
Temperature??
weight??

1. MEAL
4 egg whites
1/2 cup oatmeal

Vit C
L-carnitin
THERMOREXIN 2 tabl
SESAPUR
GLUCOREL

WORKOUT
10min warm-up cardio
UPPER BODY CIRCUIT TRAINING
Assisted chin up
Push ups
Military press
Biceps curl
triceps dip
lever- bent over row
I did it 3x 15 rep

after 20 min CARDIO

2.MEAL
5 oz chicken breast

3.MEAL
4 oz chicken breast
3 cup lettuce
3/4 cup oatmeal
4 almonds

4. MEAL
2 cup lettuce
brocolli huge amount 2 handfull
sea bass grilled with olive oil
 
4/15/07 SUNDAY

Hi, i am back, as many of you know..I had problem with my thyroid, my doctor have try lower my dosage, but I found out it does not make sence. Almost last test looked like
T4 9.4 norma 6.09-12.23
T4 free 1.65 norma 0.58-1.64
T3U 37.2 norma 32-48.4
T7 3.5 norma 1.95-5.92
Tsh 0.025 norma 0.35-5.6

I was running on 150mcg SYNTHROID

after that test she lowered my dosage to 125mcg....but I started feel more tired, exhausted, I gained 4 more pounds...which I hate!!
I do not have here result of my last test, but they looked almost similar, just T4 and T3 littell bit lower.
So I went see my old doctor and he said I need higer my dosage...I used to take in past 250,275mcg...so now I am back on 200mcg
Because my huge problem is WEIGHT..I can not lose anything...I add CYTOMEL too...today is it 10 days I added 12.5mcg of CYTOMEL...but of course nothing happend..my weight is still some despite my clean diet and really hard exercise.

Also today is it 3 weeks I had Liposuction of my abs and hip done...it was wonderfull think I ever did...my stomach is now without pouch...it is still swolen littel bit and sore , but after 10 days I started exercise lite. Maybe I still retaining fluid, that's why i am concerning about weight, but I do not know. Does anybody have experience with LIPO here??? doctor took of 3.5 pounds of fat.

Ok, I would like recommendation, I now here is lot of post about cytomel, but what is the maximum dosage I can take...I do not wanna competite, but I really wanna cut littel bit.

Now I am 132.4lb
do not know now BF%????

I exercise 6 days
5 days cardio 40-50min, sometimes I do more...I like rolleblade, swimming..
3-4 days weights
Usually now i do full body training with 15 rep. training is about 1 hour.

Food
1. Meal
3/4 cup egg whites
1/2 cup oatmeal

2. meal
lettuce
carrots [handfull..shredded}
1/2 chicken breast
low fat dresing 1 TB
5 almonds

3.Meal
lettuce
chicken breast
peppers+ 1/2 tomatoes

4.Meal
1/2 chicken breast
lettuce or just vegetables

5.Meal
fish [sea bass, salmon or chicken breast..}
lettuce
grilled vegetables [brocolli or asparagus or saute mushroms...zuchinni} prepare on olive oil.

Supplement
selenium
chromium
ALA
SEsapure
vit C
B-complex
synthroid 200mcg
Cytomel 12.5mcg
sometimes furosemide...for water retaining



today i woke up early i do not go exercise today..day off!!!
1.Meal
dec coffee + FF soy milk..just splash + splenda
after 1hour
3/4 cup egg whites
1/2 apples
 
sasa said:
4/15/07 SUNDAY

Hi, i am back, as many of you know..I had problem with my thyroid, my doctor have try lower my dosage, but I found out it does not make sence. Almost last test looked like
T4 9.4 norma 6.09-12.23
T4 free 1.65 norma 0.58-1.64
T3U 37.2 norma 32-48.4
T7 3.5 norma 1.95-5.92
Tsh 0.025 norma 0.35-5.6

I was running on 150mcg SYNTHROID

after that test she lowered my dosage to 125mcg....but I started feel more tired, exhausted, I gained 4 more pounds...which I hate!!
I do not have here result of my last test, but they looked almost similar, just T4 and T3 littell bit lower.
So I went see my old doctor and he said I need higer my dosage...I used to take in past 250,275mcg...so now I am back on 200mcg
Because my huge problem is WEIGHT..I can not lose anything...I add CYTOMEL too...today is it 10 days I added 12.5mcg of CYTOMEL...but of course nothing happend..my weight is still some despite my clean diet and really hard exercise.

Also today is it 3 weeks I had Liposuction of my abs and hip done...it was wonderfull think I ever did...my stomach is now without pouch...it is still swolen littel bit and sore , but after 10 days I started exercise lite. Maybe I still retaining fluid, that's why i am concerning about weight, but I do not know. Does anybody have experience with LIPO here??? doctor took of 3.5 pounds of fat.
Click to expand...

A great plastic surgery website is www.makemeheal.com

They have a forum section for just lipo suction.

I had a full tummy tuck but did not have lipo with it. The women that had the tummy tuck and lipo, I think retained more water. Not positive. I would think that at 3 weeks you are still retaining water and swollen. Are you still wearing the garmet? That is suppose to help.

You might want to post some questions there. They are really great about responding and two plastic surgeons post often.

Good luck!
Claire
 
hi, thanks for respond..i feel pretty well, I do not wear garmet now..i tried exercise after 10 days..i think it's getting better and better, just i feel like my upper bottem is numb, but it does not hurt. i am going check website you send me..thanks

I changed mind today and i exercised i did 20 min cardio + back/tri
back...4 exercise 12-15 rep
triceps 4 exercise 12-15rep

[B]4.Meal[/B]
sea bass
huge vegetable plate..grilled with littel bit olive oil yamyyy
 
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