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Sasa's transformation again....

S

sasa

New member
hi,
After years of working out , dieting, damaging my metabolism and not seeing the result I wanted, I have finally decided to do a change.

Im 5'6" , don't know weight...afraid of see the number, but somewhere around 130lb.

I would like to have nice lean muscle

PLAN: workout 4-5 days, cardio 3 days (20-45 min)

TO monitor calories I use FITDAY

Im hypothyroid, but my latest blood test showed all my T4 and T3 are in upper range..T4 slightly over range. Im on 150mcg synthroid and 12.5 cytomel. Also Im on 1250mg Metformin to monitore blood sugar.

10/18/2012

MEALS

1.Meal 6.30AM
3 egg whites
1 yolk
1 light english muffin

2.Meal 9.30
protein shake
4 cashew

3.Meal
1/3 dry oatmeal
1/2 cup low fat cottage cheese
1 teas. coconut oil

Workout-BAcK and Biceps

pull-ups 3x10-12
lat. pulldown 4x 10-12
deadlift 3x8-10 ( 25lb each side)
close grip lat.pulldown 3x12

EZ barbell curl 3x12
alternate hammer curl 3x12
seated dumbel curl 3x12

4.Meal 3 PM
20g protein
1/3 cup ww cereals

5.Meal 5PM
3 egg whites
1/3 cup brown rice
5 cashew

6.MEAL 7PM
3.5 oz chicken breast
brocolli, carott grilled

7.MEAL 9PM
20g protein

1102 CAL 25g fat , 79g carb ,142g protein 21%:28%:52%

still low cal. but im working on it.
Any input ladies welcome :qt:
 
Last edited:
10/19/2012 friday

1.meal 6.30
3 egg whites
1 yolk
1 ww bread

2.meal 9.30 am
protein shake 20g

3.meal 11 am
1/2 cup oatmeal
1/2 cup low fat cottage
1 teas coconut oil

4. meal 2pm
3 egg whites
1/3 cup brown rice

WORKOUT
shoulders + cardio 20 min + racketball
 
Good for you girl. Glad you made a log. :-)

Ill definitely be following so if you ever have issues or questions, post them up!
 
thank you Psizzle_8

5.MEAL 5.30PM
protein 20g
1/2 cup cereal

6.MEAL 7.30PM
4 oz chicken breast
brocolli, carrot
1 lil spoon chocolate cake yammy

TOTAL CALORIES

1151 cal fat-20g, carb-98g, protein-150 g
 
Hi,

10/20/2012 SATURDaY

1.meal. 8.15 am
protein
1/3cup cereal

WORKOUT. Biceps+triceps+ cardio 30 min. stair master
Overhead triceps
reverse tric pushdown
triceps pushown with rope
3x12-15 rep

dumbel biceps curl
alternat biceps curl
cabel rope curl
3x12

2.Meal
3egg whites
1yolk
1 ww bread
 
3.MEAL
3 egg whites
1 yolk
1/3 cup brown rice

4.MEAL
protein
1/4 cup fiber one cereal

5.MEAL
LIL of everything
beer - LOL OCTOBERFEST , shot of jagermaister ..uf


10/21/2012 SUNDAY

1.MEAL 10AM

Protein 20 g
1/4 cup fiber one

WORKOUT CHEST+CARDIO 20min + 15min walk

push uus bodyweight 3x 12-15
incline press 3x 12 20lb each
decline press 3x12
incline fly 2x 12

2.MEAL 12 AM

3 egg whites
1 yolk
1 light english muffin
 
3.MEAL
4 oz chicken breast
tomatoe
1/4 cup oatmeal

4.MEAL
protein 20 g
1/4 cup fiber one cereal
5 cashew

5.MEAL
protein 20g
1/4 cup fiber one cereal

6.MEAL
4 oz chicken breast
2 oz sweet potatoe

7.MEAL
protein 20g
1/4 cup fiber one
 
Last edited:
10/22/2012 MONDAY

1.MEAL 6.30am
3 egg whites
1 yolk
english muffing light

2.MEAL 9.30am
protein 25g

3.MEAL 11.00am
1/3 cup oatmeal dry
1/2 cup cottage

WORKOUT LEGS
squat
hack sqat
leg extens
butt bluster

4.Meal
20g protein post workout

5.MEAL 2.30PM
3 egg whites
1/2 cup cooked brown rice
 
6.MEAL 5PM
protein 20g

7.MEAL 7.00PM
4 oz chicken
cucumber, 4 brousel sprouts, 1 TB beets
1.5 oz sweet potatoe
 
Welcome, I'm kinna lost with the frequency that you're eating, you should be having at least 4-5 meals or (servings) thruout the day esp if you're taking Metformin, this will regulate your glucose levels alot better.
 
RADAR said:
Welcome, I'm kinna lost with the frequency that you're eating, you should be having at least 4-5 meals or (servings) thruout the day esp if you're taking Metformin, this will regulate your glucose levels alot better.
Click to expand...



thx :qt: I usually have 7 meals. I try to eat more frequently and small meals.
 
TUESDAY 10/23/2012

1.MEAL 6.30 AM

1 english muffin
3 egg whites
1 yolk

2.MEAL 9.30AM

protein 20g

3.MEAL 12 AM
1/3 cup oatmeal
1/2 cup low fat cottage

WORKOUT BACK and BIC
Deadlift 3x 8-10
Lat pulldown 3x 10-12
Cabel row 3x12
pull-up assisted 3x 10

barbell curl 3x12
close grip standing curl 3x12
cable curl 3x12

ABs between sets

4.MEAL 3.45 PM
1/3 cup brown rice
3.5 oz cooked chicken breast
3 cashew

5.MEAL 7PM
chicken breast 4 oz
cucumber, tomatoe
3 cashew

6.MEAL 9.15 PM

protein 20g


TOTAL CAL 1029 :chomp:
24g fat
90g carb
126g protein
 
Hi Sasa, good on you for keeing a log!!! You'll really find it beneficial! Can I ask, what weights are you pulling?
 
RachelM said:
Hi Sasa, good on you for keeing a log!!! You'll really find it beneficial! Can I ask, what weights are you pulling?
Click to expand...

HI,

thanks for checking my log. I keep myself motivated this way
example of weights

deadlift 25lb each side+ bar
squat 25 lb each side + bar
biceps curl 20lb dumbel
leg extens. 70-80lb
shoulder press dumbells 15-20lb
lateral rise 15lb
 
10/24/2012 WENSDAY DAY OFF

1.MEAL 6.30am
3 egg wihits
1 yolk
1 english muffin

2.MEAL 9.30am
protein 20g

3.MEAL 11 am
1/2 cup cottage cheese
1/3 cup oatmeal

4.MEAL 2.30 pm
3 egg whites
1/3 cup brown rice
3 cashew

5.MEAL 5.PM
7 cashew

6.MEAL 7 pm
4 oz chicken breast
cucumber, tomatoe
1 tb colleslaw

7.MEAL 9.PM
protein 20 g
1/2 teasp PB

TOTAL 1056 cal
28 g fat, 109g carb, 113g protein


10/25/2012 Thursday

CARDIO 30 min empty stomach


1.MEAL 6.45am
3 egg whites
1 yolk
1 english muffin
 
How long have you been on those weights? Are you trying to increase them regularly? You should post the weights up too, in that way we can see if you're increasing
 
I will post my weights too. I have increased the weights since i have started eating more, so I would say it is my second week.Before I have been undereating, exercising every day and doing a lot of cardio. Since I've started Log I made a lot of changes such as less cardio, lifting up more weights regulary and add more food. My energy went up. It's true that sometimes I feel guilty by eating more food and more often, but I want to see a progress finally. I know it is probably hard with thyroid issues , but with your help I will make it.
 
2.MEAL 9.30am
protein 30g

3.MEAL 12.00PM
1/2 cup low fat cottage cheese
1/2 cup oatmeal

WORKOUT SHOULDERS+TRICEPS

dumbel shoulder press 1x15-15lb, 3x10rep- 20lb dumbell
lateral raise 4x10-12rep - 12.5 lb dumble
reverse machine flyes 30lb
upright row 3x10-12 - 30lb

triceps push-ups 2x 10 rep body weight
bench press close grip 1xweight of bar(45lb) - 12 rep, 2x65lbx 10 rep
triceps press standing 3x12 -15 rep- 25lb dumbell

4.MEAL 3.30pm
1/3 cup rice
4 oz chicken breast
4 cashew
 
5.MEAL 4.45pm
1.2 teas almond butter
1/2 cup greek yogurt fat free

6.MEAL 7pm
4 oz cooked chicken breast
cucumber, broccoli, tomatoe

7.MEAL 9PM
protein 20g
1/4 cup fiber one cereal

TOTAL 1139cal
F-32 g
C-102g
P- 122g

I felt littel hungry in the morning. I guess I need to switch food from late afternoon to mid morning :rolleyes:
 
10/26/2012 Friday

1.meal
3egg whites
1yolk
english muffin

2.Meal
1/2 protein bar

3.Meal
1/2low fat cottage cheese
1/3cup oatmeal

4.Meal
1/2 FF greek yogurt
1/2 scoop protein
5grapes

WORKOUT. CHest and 20 min cardio

push ups 2x12
dumbel press. 3x10-12x20lb
incline dumbel press. 3x10-12x20lb
machine decline press. 3x10
machine incline press. 3x10-12x35 lb each side

5.meal
20 g protein
1/4 cup cereal
 
6.MEAL
chicken 3.5 oz
salad (lettuce, tomatoe, olives 4)

TOTAL CALORIES 1084
F-29
C-94
P-135g


Hi everyone, PSSIZEL, RACHELM, RADAR I have a question why do I bloat so much? Yesterday I was working out and my stomach was sticking out , I looked like Im pregnant. Why is it? Is it bloating? My pants also felt tighter. :mad:
Also as for cardio, is it beneficial to do cardio on empty stomach if I hade history of cortisol elevation? Should I ignore it?

thx
 
10/27/2012 SATURDAY

1.MEAL 8 am
protein
1/4 cup cereal

WORKOUT Legs light+should + 20 min cardio
squat machine 4x10-12 25lb plates
deadlift 3x10-12x10lb each side
steps up 3x10-12x 12.5 lb dumbels
bent over lateral machine 3x12
bar upright row 3x12x45lb bar

2.MEAL 11am
3 egg whites
1 yolk
1 english muffin

3.MEAL 1.30pm
3.5 oz cooked chicken breast
1/3 cup rice

4.MEAL 4pm
3 egg whites
1/3 cup rice
5 cashew

5.MEAL 7.30 pm
grilled cod
broccolli.carrot

6.MEAL 9.30pm
protein
1/2 tb almond butter

TOTAL CAL 1120
23 g fat
98g carb
146g protein
 
Last edited:
10/28/2012 SUNDAY

1.MEAL 8 am
protein 20g
1/4 cup fiber one cereal

CARDIO 45 min

2.MEAL
3 egg whites
1 yolk
english muffin

3.MEAL
protein 20g

4.MEAL
3 egg whites
0.3 cup rice

5.MEAL
1 piece of chocolate
5 cashew

6.MEAL
0.5 cup chicken soup
3 oz chicken
lettuce, tomatoes
 
Last edited:
10/29/2012 MONDAY

1.MEAL
3 egg whites
1 yolk
english muffin
5 cashew

2.MEAL
protein 25g

3.MEAL
1/3 cup oatmeal
1/2 cup cottage cheese

WORKOUT LEGS
leg press 4x 10-12 35lb, 45lb, 45 lb, 55lb each side
v-squat machine 4x 10-12 35lb each side
leg extensi 3x 75lb, 75lb, 85lb
seated leg curl

back Lat pulldown 4x 10
assisted chin ups 3x 10

SO TIRED :o

4.MEAL
3 egg whites
1/3 cup rice
15 g protein

5.MEAL
6 cashew


6.MEAL
4 oz chicken
1/3 cup rice
3 cashew
 
10/30/2012 TUESDAY

1.meal
3egg whites
1 yolk
eng muffin

2.meal
protein 25 g

3.meal
1/2 cup cottage cheese
1/2 cup oatmeal

WORKOUT Shoulders, triceps + 20 min cardio HIIT

shoulders press dumbels 3x10-12. 20 lb
lateral rise 4x10-12 12,5lb, 15 lb
upright row 3x12. 40lb
bent over low pulley side laterals 3x12
cabel rope rear delt rows. 3x12
seated triceps extens. 3x10-12x25lb
bench dips. 3x 10x 25 lb plate on lap
cabel tric extension. 3x12

HIIT. 20 min stepper 8 rounds 30s/1min

4.meal
1/3cup rice
3oz chicken
 
Last edited:
11/1/2012 Thursday

CARDIO on empty stomach 35 min outside running

1.MEAL 7AM
4 egg whites
1yolk
english muffin
 
2.MEAL 9.30am
protein 30g

3.MEAL 12pm
1/2 cup cottage cheese
1/3 cup oatmeal

WOrKOUT BACK+BICEPS
lat pulldown 4x10x70lb
seated row 3x10
rope pulldown 4x10

biceps curl EZ 3x12x30lb
incline barbell curl 3x 12x 15lb
straight bar curl 2x10 45lb

4.MEAL 3pm
3 egg whites
1 oz chicken breast
1/3 cup rice

5.MEAL
4 oz chicken
salad, 6 cashew

6.MEAL
protein 20g
1 teas almond butter

TOTAL 1100 cal
38g fat
111g carb
97g protein

Later in the afternoon I felt so tired. I was walking outside and felt lil weak almost like dizzy. I think is bc my sugar dropped. I got a few teaspoons of Gelato yumy. Felt guilty LOL
 
Last edited:
Hey,

so far so good, pulling out more weights, I still did not step on the scale LOL, clothes are lil tighter, but I don't want to start freaking out. Can someone look over my meals and give me feedback. I know Im probably still low, but trying add littel by littel. I also feel hungrier than before.
 
11/2/2012 FRIDAY

1.Meal
4egg whites
1/2 yolk
ww bread

2.meal
30 g protein

3.meal
1/2cup cottage cheese
1/3 cup oatmeal

4.meal
3egg whites
1/3cup rice

WORKOUT Cardio 25 min + 30 min racketball

5.meal
protein 20g

6.meal
4 oz chicken breast
veggies-brusel sprouts
7 cashew

7.meal
protein 20g
1 teas almond butter
1/4 cup fiber one

TOTAL 1271 cal
fat 34g
carb 111g
protein 153 g
 
Last edited:
Yeah you're VERY low on cals...are these meals that just say 'protein' just shakes?
 
Hi Psizzle thank you for checking my log.

to answer your question Protein is always 1 scoop or ready to drink protein. It's always between 100-140cal.


11/3/2012 SATURDAY

1.MEAL
protein shake 25g
1/4 cup fiber one

WORKOUT CHEST + 30min cardio
incline press 4x 10-12 rep 20lb, 25lb....going up
push-ups body weight 3x 10-15 rep
machine press 3x 12 rep
assisted dip station 3x 12

2.MEAL
1 WW toast
4 egg whites + 1/2 yolk
1 tomatoes

3.meal
1/2cup cottage cheese
1/2cup oatmeal
1teas coconut oil

4.MEal
greek yogurt fat free
1/2 schoop protein

5.Meal
4 oz chicken boiled
green beans, lettuce, cauliflower

6.Meal
1 scoop protein
1 teas almond butter

Total 1180 cal
30g fat
93g carb
153g protein
 
Last edited:
sasa said:
hi,
After years of working out , dieting, damaging my metabolism and not seeing the result I wanted, I have finally decided to do a change.

Im 5'6" , don't know weight...afraid of see the number, but somewhere around 130lb.
Click to expand...

To help you best we really need to know your weight quick look at calories you look to be under eating also some of your food choices are less then ideal.

English muffins and whole wheat breads should go.

The following are food I feel are best when trying to lose weight:

• Turkey skinless breast
• Chicken skinless breast
• Fish
• Lean beef
• Buffalo
• Egg whites
• Omega eggs
• Skim milk
• Low-fat cottage cheese
• Wild-game meat
• ezekiel bread
• Sweet potato
• Steamed brown rice
• Oatmeal
• Barley
• Beans
• Kidney beans
• blueberries
• Strawberries
• cherries
• blackberries
• Greek yogurt
• Broccoli
• Asparagus
• Lettuce
• Cauliflower
• Green beans
• peppers
• Mushrooms
• Spinach
• Cabbage
• Celery
• Zucchini
• Cucumber
• Onion
• Avocado
• Sunflower seeds
• Pumpkin seeds
• Natural Peanut Butter
• dry roasted peanuts unsalted
• raw almonds and almond oil
• walnuts and walnut oil
• macadamia nuts and oil
• sesame oil
• Olives and olive oil
• Flax seed and flax seed oil


This is a simple general diet plan I suggest eating 5-6 small meals a day calories should be about 10-12 x wieght so if you are a 130 lbs at the bare minimum you should be eating 1300 but I'd say probably closer to 1500-1600 per day.

If you under eat your chances of stay skinny fat increase dramatically as your body will not build or retain muscle in fact it will feed on what ever muscle you do have.

Diet wise start with a ratio of
40% Protein
30% carbs
30% fats (good fats)

Stop eating carbs after 6 p.m.

You should be getting a gallon of water in a day you can also drink green tea decaf and other decaf herbal teas as much as you like.
 
Thanks,

my weight is 128lb, i will change my meal plan lil. I will replace than ww bread for ezeikel bread and stop carbs in the evening.

I have usually dinner at 7pm what about veggies? Should I count them? Ill go sleep around 10pm. Sometimes Im hungry before Ill go sleep.

one more question ladies, i have usually meal at 12 pm and trying to eat every 3 hours. at 1.30 -2.30 I usually train. So shuld i eat regular meal as I used to at 3pm as I suposse to or shuld I get PWO meal- protein with carb and than my regular meal. How to manage this? Thx
 
Last edited:
sasa said:
Thanks,

my weight is 128lb, i will change my meal plan lil. I will replace than ww bread for ezeikel bread and stop carbs in the evening.

I have usually dinner at 7pm what about veggies? Should I count them? Ill go sleep around 10pm. Sometimes Im hungry before Ill go sleep.

one more question ladies, i have usually meal at 12 pm and trying to eat every 3 hours. at 1.30 -2.30 I usually train. So shuld i eat regular meal as I used to at 3pm as I suposse to or shuld I get PWO meal- protein with carb and than my regular meal. How to manage this? Thx
Click to expand...

The Veggies after 6 are fine as long as there are the lower carb choices:
• Broccoli
• Asparagus
• Lettuce
• Cauliflower
• Green beans
• peppers
• Mushrooms
• Spinach
• Cabbage
• Celery
• Zucchini
• Cucumber

You can have something later at night a tbsp of natty peanut butter with celery or an oz of nuts.

PWO could have carbs in it but most important post workout is protein content IMO.
 
11/4/2012 SUNDAY

protein 18g before cardio

1.MEAL 10 am
4 egg whites
1/2 cup oatmeal

2.meal
1/3cup rice brown
3egg whites
veggies
7cashew

3.meal
greek yogurt FF
1/2 scoop whey protein
1teas almond butter
 
Last edited:
11/5/2012 MONDAY

1.Meal 6.45am
4 egg whites
1/2 cup oatmeal
1/2 yolk

2.Meal
1/2 muscle milk light rady to drink shake

3.Meal

1/3 cup oatmela
1/2 cup low fat cottage cheese

WORKOUT LEGS
v-sqAT 4X10-12 REP (25, 35LB, 35LB, 45LB)
HACK SQUAT 4X 10-12 (25LB, 35LB, 35,35LB)
LEG EXTENS 3X 8-10 ( 70LB, 70LB,85LB)
LEG CURL 4X 10-12 (60,70,70,65)
SHOULDERS LIGHT
[/I
]SHOULDERS MACHINE PRESS
LATERAL RISE X SUPERSET WITH FRONT RISE (10LB)

:dance2:

4.mEAL
1/2 CUP BROWN RICE
4 EGG WHITES

5.MEAL
greek yogurt
1/2 scoop of protein

6.MEAL
4 oz chicken breast boiled
salad-lettuce, tomatoe, brousel sprouts

7.Meal
1 scoop protein
1 teas almond buttter

TOTAL
1257 cal
38g fat
101 carb
137g protein
 
Last edited:
You can always make a shake in water with a scoop of whey and a tbsp of all natural peanut butter before bed. It slows your digestion and gets quality fats into your system (help you lean out).
 
slat1 said:
You can always make a shake in water with a scoop of whey and a tbsp of all natural peanut butter before bed. It slows your digestion and gets quality fats into your system (help you lean out).
Click to expand...



thanks everyone for support and keep eye on my LOg :eyes:
 
11/6/2012 TUESDAY

CARDIO 30min empty stomach

:RADAR

1.MEAL
4 egg whites
1/2 cup oatmeal
1/2 scoop protein 12g

2.MEAL
protein 25 g

3.MEAL
1/3 cup oatmeal
1/2 cup cottage cheese

WORKOUT BACK+BICEPS
lat pulldown 4x10-12 (60lb,70,70,70)
bent over row 3x10-12 (40lb, 50, 50lb)
row with dumbell 3x 10 (25lb,25lb, 30lb)
assisted pull ups 3x 10

biceps curl 3x10-12 (20,20,20)
hummer curl standing 3x 10 (20,15,15)
cabel curl 3x10

4.MEAL
3.5 oz chicken boiled
1/3 cup rice
veggies

5.Meal
protein 20g
1 teas almond butter
 
Last edited:
6.meal
3.5oz chicken boiled
veggies

7.meal
protein 20g
1teas almond butter

TOTAL
1380 cal
35g fat
90 g carb
190 protein
 
11/7/2012 WENSDAY

1.Meal
1/2 cup oatmeal
4 egg whites

2.Meal
20g protein

3.Meal
1/3 cup oatmeal
1/2 cup cottage cheese

4.Meal
3 egg whites
2 oz potatoes
veggies

5.Meal
1/2 cup cottage cheese
8 cashew

6.Meal
3 oz boiled chicken breast
veggies-lettuce, cucumber

7.Meal
1 scoop of protein 20g
1 teas almond butter

Today day OFF- no workout
 
1/8/2012 Thursday

1.meal
1/2cup oatmeal
4 egg whites

2.meal
protein 20g

3.meal
1/2 cup cottage cheese
1/3cup oatmeal
3 cashew

Workout. Should+triceps and 30 min HIIT
should press dumbels. 3x10-12 20lb, 25,25lb
uprigh row. 4x10. 40 lb
lat rise 4x10-12. 12.5 lb, 15,15,15
re erse fly cabels. 3x10-12

triceps overhead. 3x12, 25 lb
tric push down. 3x10 ( 25lb plate on lap)
tric extens cabel. 3x12


HIIt on stepper
5 min level 8
1 min level 17
2 min rest level 9
6 rounds
cool down 10 min level 7, 8

4.Meal
3 oz chicken boiled
1/3 cup rice
veggies

5.Meal
greek yogurt FF 6 oz
1 teas almond butter

6.Meal
3 oz chicken
veggies

7.Meal
pprotein 1 scoop 20g
1 teas almond butter
 
Last edited:
11/9/2012 FRIDAY

1.meal
1/2 cup oatmeal
4 egg whites

2.Meal
protein 20g 1 scoop

3.Meal
1/2 cup cottage cheese
1/3 cup oatmeal

WORKOUT CHEST + 30 min cardio
push ups 2x 12 rep body weight
chest press machine 4x10rep 55lb
decline press machine 4x10
chest fly 3x10 55lb
incline press 3x 8-10 25lb each side

4.Meal
3 egg whites
1/3 cup rice

5.Meal
cashew
4 oz chicken
salad-lettuce, tomatoes, sprinkle with parmasan

6.Meal
1 scoop of protein 20g
1 teas. almond butter

TOTAL - today so low calories

1254 cal
39g fat
92g carb
146g protein
 
Last edited:
Great job on the log Sasa!!

How are your results so far? How are you feeling?
 
Hi,
I feel good, more energy and full of motivation. The only thing, my clothes are tighter so I hope this will go away. I also heard from other people that I look buff. I think I have already put some muscle, but I have a lot of fat that makes me look bigger.
I have a question, Is it true that heavier weights rather than lighter with more rep makes you look like powerlifter?
I also feel hungrier that before...is it bc metabolism is getting faster?

11/10/2012 SATURDAY

preworkout
protein 20g + 1/4 cup fiber one

WORKOUT 20 min cardio + 25 min Plyo exercise- intense (legs)


1.Meal
1/2 cup cottage cheese
1/2 cup oatmeal dry

2.Meal
3 oz chicken
1/4 cup rice
lettuce

3.Meal
1/2 cup cottage cheese
1 teas almond butter

4.Meal
3 oz chicken
broccoli with garlic, lettuce, carrot, brousell sprouts
1 glass of red wine

Today calories sux, I even rather don't post it, around 1000cal. Need to add more.
 
Last edited:
11/11/2012 SUNDAY

I couldn't sleep well last nit. I have been toasting and sweating. Uff..menopause? LOL
Than woke up with headache uh :worried:

Anyway I was still able to do a lil cardio, so I went out for a run. 30 min that was it.

1.Meal
1/2 cup dry oatmeal
1/2 cup cottage cheese
few blubarries :qt:

2.Meal
1/4 cup oatmeal
4 egg whites
1 teas almond butter

3.Meal
chicken 3 oz
1 ww bread

4.Meal
lettuce, beets, corn
chicken

5.Meal
lettuce sprinkl with parmasan
chicken breast
 
Last edited:
sasa said:
Hi,
I feel good, more energy and full of motivation. The only thing, my clothes are tighter so I hope this will go away. I also heard from other people that I look buff. I think I have already put some muscle, but I have a lot of fat that makes me look bigger.
I have a question, Is it true that heavier weights rather than lighter with more rep makes you look like powerlifter?
I also feel hungrier that before...is it bc metabolism is getting faster?
Click to expand...

Everyone has bad days. Don't stress too much about one off day. I'm glad you are feeling good. I definitely think your body is starting to work more efficiently, which is why you are more hungry. It's a good sign actually!! If you can stay the course, I think the fat will start to come off. What are your stats again? I don't think you've been too far off on calories actually. I'm so proud of you!! You're doing great! You've inspired me on a daily basis. :)
 
caligirl85 said:
Everyone has bad days. Don't stress too much about one off day. I'm glad you are feeling good. I definitely think your body is starting to work more efficiently, which is why you are more hungry. It's a good sign actually!! If you can stay the course, I think the fat will start to come off. What are your stats again? I don't think you've been too far off on calories actually. I'm so proud of you!! You're doing great! You've inspired me on a daily basis. :)
Click to expand...


Thank you caligirl for encourage me. :qt:
I will post soon some pic so I can better see if Im progressing.
 
11/12/2012 MONDAY

1.Pre-workout
protein 20g
1/4 cup fiber one cereal

WORKOUT LEGS :dance2:

leg extens 4x 8-10 (80, 85,90,90) LIFTING MORE :elephant::elephant::elephant:
seated leg curl 3x 8-10 (65, 70,70)
deadlift straight leg 3x 8-10 (95lb, 95,95 lb)
lunges 3x 10 rep each leg (15 lb dumbel)

2.Meal

1/2 cup oatmeal
1/2 cup cottage cheese
2 cashew

2 hours later so hungryyyyy :RADAR:RADAR
 
sasa said:
11/12/2012 MONDAY

1.Pre-workout
protein 20g
1/4 cup fiber one cereal

WORKOUT LEGS :dance2:

leg extens 4x 8-10 (80, 85,90,90) LIFTING MORE :elephant::elephant::elephant:
seated leg curl 3x 8-10 (65, 70,70)
deadlift straight leg 3x 8-10 (95lb, 95,95 lb)
lunges 3x 10 rep each leg (15 lb dumbel)

2.Meal

1/2 cup oatmeal
1/2 cup cottage cheese
2 cashew

2 hours later so hungryyyyy :RADAR:RADAR
Click to expand...

Enjoying this log, in the late evening if your still hungry you can eat something filling such as popcorn (no butter) or sugar free jello.
:)
 
RADAR said:
Enjoying this log, in the late evening if your still hungry you can eat something filling such as popcorn (no butter) or sugar free jello.
:)
Click to expand...

Good suggestions! Sugar free jello has saved me on many occasions!
 
3.meal

3 oz boiled chicken
1/3cup oatmeal

4.meal

1/2 cup ff greek yogurt with cinnamon
5 cashew

5.meal
3 oz chicken
lettuce, broccoli, carrot

6. meal
protein 20g
1 teas almond butter

TOTAL 1117 cal
27g fat
116g carb
129g protein
 
Last edited:
11/13/2012 TUESDAY

5.30 AM cardio Outdoor running :twirl::twirl:

1.MEAL 7 AM

4 egg whites
1/2 cup oatmeal

2.Meal
protein shake 25 g

3.Meal
1/3 cup oatmeal
1/2 cup cottage cheese

WORKOUT BACK
lat pulldown 4x 8-10 (55lb, 60,60,60)
seated row 4x 8-10
reverse pec deck 4x 10 ( 40,50,50,55)
lat pulldown machine 3x 10
ABS

4.Meal
3 egg whites
1/3 cup oatmeal with cinammon
8 cashew
 
Last edited:
11/14/2012 WENSDAY

1.MEAL
1/2 cup oatmeal
4 egg whites

2.MEAL
protein 25 g

3.MEAL
1/3 cup oatmeal
1/2 cup cottage cheewse

4.Meal
1/4 cup oatmeal
3 egg whites
veggies

5.Meal
protein 20g
1 teas almond butter

6.MEAL
3 oz chicken breast
broccolli, lettuce, sprinkl parmasan
 
Last edited:
2.meal

protein shake

3.meal

1/2 cup cottage cheese
1/3 cup oatmeal

Workout

Chest
incline dumb press 3x10 (25,30,30)
incl dumb fly 3x10 (20,20,25)
push ups 3x12
cable cross over 3x10(35,40,40)

cardio 30 min

4.Meal
3.5 oz chicken boiled
1/4 cup oatmeal
veggies

5.Meal
some nuts few cashew

6.Meal
3.5 oz chicken
veggies(letttuce, tomatoes) sprinkle with parmasan
 
Last edited:
11/16/2012 FRIDAY

1.Meal
4 egg whites
1/2 cup oatmeal

2.Meal
protein shake

SO HUNGRY TODAY !!! I took bite of sneakers :worried:

3.Meal
1/3 cup oatmeal
1.2 cup cottage cheese

4.Meal
3 egg whites
1/3 cup oatmeal
veggies

5.Meal
FF greek yogurt + 1/2 scoop protein
1 teas. almond butter

6.Meal
lettuce, tomatoes
3.5 oz chicken breast
 
Last edited:
I really need to start a journal one of these days. I get good results as it is but a journal would keep me from cheating. It would also keep me eating more and more whole foods. I would love to see the results from that. I would try to post it in here too because the ladies seem to know more about eating clean etc. I am getting motivated from your journal!
 
THANK YOU FOR SUPPORT!!!! :friends::friends::friends:


11/17/2012 SATURDAY

1.Meal
protein 25 g
1/4 cup fiber one

WORKOUT SHOULDERS + 40 min cardio
later.raise + shoulder press 3x10 (15,15,15 - 20,20,20 lb) superset
upright row + front raise 3x10 ( 40,40,40 - 15,15,15lb)
reverse pec deck 3x10

cardio trademill 8-14% incline 3.6-3.8 speed sweat like crazy

2.Meal
1/2 cup cottage
1/2 cup oatmeal

3.Meal
1/3 cup oatmeal
3.5 oz chicken breast

4.Meal
nuts

5.Meal
3.5 oz chicken
brocolli, carrot, lettuce
 
1/18/2012 SUNDAY

1.Pre-workout

1/2 ff greek yogurt
1/2 scoop protein

WORKOUT BIC+TRI+30min cardio
incline curl 3x10 20lb,20,20
EZ bar curl 3x8-10 40,40,40lb
cabel curl 3x10

assisted tric dip machine 3x10
cabel triceps extension 3x10
reverse grip triceps pushdown 3x10

2.MEAL
1/2 cup cottage cheese
1/2 cup oatmeal

3.Meal
1/4 cup oatmeal
3 egg whites
salad

4.meal
protein 20g
1 teas almond butter

5.meal
4 oz chicken
beans, broccoli, carrot,lettuce - veggies fest lol

1107 cal - 28g fat, 91g carb, 122g protein
 
Last edited:
11/19/2012 MONDAY

1.MEAL
4 egg whites
1/2 cup oatmeal
coffee :qt::qt:

2.Meal
protein shake 20g

3.Meal
1/2 cup cottage cheese
1/3 cup oatmeal

WORKOUT LEGS
leg curl supersetting with leg extension 3x10rep 85,85,85lb - 90,90,90lb MORE!!!
squat 4x 10 20lb, 25,25
hack sqaut superseting with back lunges 25,25,35lb - bodyweight

4.MEAL
1/4 cup oatmeal
3 egg whites
1/2 scoop protein
4 grapes
 
Last edited:
5.Meal
1/4 cup cottage
1/4 scoop protein
cinnamon

6.Meal
chicken 3.5 oz
veggies-lettuce, broccoli

7.Meal
1/3 cup cottage cheese
1/4 scoop protein


11/20/2012 TUESDAY

30min outdoor cardio empty stomach


1.MEAL
4 egg whites
1/2 cup oatmeal
coffeee+splash low fat milk
 
2.MEAL
protein shake 25g

3.Meal
1/2 cup cottage cheese
1/3 cup oatmeal

WORKOUT BACK
lat pulldown 3x10 (70,70,70)
assistet chin up 3x10
reverse pec deck 3x10
hypextension with 25lb plate 3x10

4.MEAL
1/4 cup oatmeal
3.5 oz chicken

5.Meal
FF greek yogurt with cinammon
0.5 oz nuts

6.Meal
veggies(salad)
chicken 3.5 oz

7.Meal
1/3 cup cottage cheese

TOTAL 1158cal
23 fat
97g carb
130 protein
 
11/21/2012 WENSDAY

1.Meal
4 egg whites
1/2 cup oatmeal

2.Meal
protein 25 g

3.Meal
1/3 cup oatmeal
1/2 cup cottage cheese

4.Meal
3 egg whites
1/4 cup oatmeal
veggies

5.Meal
3.5 oz chicken
salad-lettuce, tomatoes, sprinkl parmasan
pistachio 14 pc
 
Last edited:
11/22/2012 THURSDAY

1.Meal
1/2 greek yogurt
1/2 scoop protein

WORKOUT CHEST +CARDIO 40 min
push ups 3x15
incline press 3x 10 25lb,25,25
incline fly 3x10 20,20,20
cabel crossov 3x 10

2.MEAL
4 egg whites
1/2 cup oatmeal
5 cashew

3.Meal
1/2 cup cottage cheese
1/3 cup oatmeal

4.Meal
3 oz chicken breast

5.MEAL
turkey breast
broccoli,beans,asparagus

6.MEAL
1/4 cup cottage cheese
1/4 scoop protein
 
Last edited:
11/23/2012 FRIDAY

1.Meal
1/2 ff greek yogurt
1/2 scoop protein

WORKOUT SHOULDERS + 20 min cardio
later raise with upright row 3x10 (15,15,15 - 40,40,40lb
should dumbel press 3x 10 20lb,20,20
reverse pec dec
incline later rise 3x10 15,15,15lb

2.Meal
1/2 cup oatmeal
4 egg whites

3.Meal
cashew
1/3 cup oatmeal
3 egg whites

4.Meal
1/3 cup cottage cheese
1/4 scoop protein

5.meal
3 oz chicken
salad-lettuce,brous sprout
 
Last edited:
sasa said:
11/16/2012 FRIDAY

1.Meal
4 egg whites
1/2 cup oatmeal

2.Meal
protein shake

SO HUNGRY TODAY !!! I took bite of sneakers :worried:

3.Meal
1/3 cup oatmeal
1.2 cup cottage cheese

4.Meal
3 egg whites
1/3 cup oatmeal
veggies

5.Meal
FF greek yogurt + 1/2 scoop protein
1 teas. almond butter

6.Meal
lettuce, tomatoes
3.5 oz chicken breast
Click to expand...



You ate some Shoes? Gross!

I hope you meant snickers! (chocolate bar)
 
11/24/2012 SATURDAY

1.Meal
protein
1/4 cup fiber one

WORKOUT BIC+TRI+CARDIO30min
preacher curl 3x10 40,40,40lb
supersetting with overhead press 3x10 25,30,30lb

tric pushdown cabel + biceps curl dumble 3x10 (biceps 20lb)

bench press close grip + hammer curl (45lb, 55lb, 65lb) ( 15,15,15lb

2.Meal
4 egg whites
1/2 cup oatmeal

3.Meal
1/3 cup oatmeal
3.5 oz chicken breast boiled
4 cashew

4.meal
greek yogurt
1/4 scoop protein

5.meal
chicken breast grilled
salad

6.meal
1/3cup cottage cheese
1teas almond butter

woke up at 4am so hungry eh.
 
Last edited:
11/25/2012 SUNDAY

1. meal
1/2 greek yogurt
1/2 scoop protein

WORKOUT cardio 35 min stair master 20min walking

2.meal
1/2 cup cottage cheese
1/2 cup oatmeal

3.meal
6cashew
1/3 cup oatmeal
3 egg whites

4.meal
1/2 cottage cheese
1/4 scoop protein
1 teas almond butter

5.meal
3.5 oz chicken
lettuce,parmasan

6.meal
1/3cup cottage cheese
1teas almond butter

Total 1134 cal
31 fat
74 g carb
150g protein
 
Last edited:
11/26/2012 MONDAY

1,Meal
1/2 cup oatmeal
4 egg whites

2.Meal
protein shake 25g

3.Meal
1/3 cup oatmeal
1/2 cup cottage cheese

WORKOUT LEGS :garza::garza::garza::garza:

squat machine 4x 15-20 (25, 25, 35, 45lb)
leg press 3x 15,15,12 (45, 45, 55lb)
leg exten 3x 12-15 ( 90,90,85 ehhh)
leg curl 3 12-15 ( 65, 65, 65lb)

4.Meal
1/4 cup oatmeal
3 egg whites
4 cashew
 
5.Meal
1.3 cup cottage cheese
1/4 scoop protein
1 teas almond butter

6.Meal
4 oz chicken breast
salad

7.Meal
1/4 cup cottage
1/4 scooop protein, cinamon
1/2 teas almond butter
 
11/27/2012 TUESDAY

30 min running empty stomach outdoor

1.Meal
1/2 cup oatmeal
4 egg whites
1/2 scoop protein

2.Meal
protein shake 25g

3.Meal
1/3 cup oatmeal
1/2 cup cottage cheese

WORKOUT BACK +ABS

4.Meal
1/4 cup oatmeal
4 oz chicken breast boiled
4 cashew

5.Meal
1/2 cup cottage cheese
1 teas almond butter

6.Meal
4 oz chicken
salad, 4 cashew
 
Last edited:
11/28/2012 Wensday

1.Meal
1/2 cup oatmeal
4 egg whites
0.25 cup blubarries

2.Meal
1/3 cup oatmeal
1/2 cup cottage cheese

3.Meal
1/4 cup oatmeal
3 egg whites
salad

4.Meal
1/3 cup oatmeal
1 teas almond butter
1/4 scoop protein

5.Meal
4 oz chicken
lettuce
nuts
 
Last edited:
11/29/2012 THURSDAY

30min empty stomach cardio outdoor

1.Meal
4 egg whites
1/2 cup oatmeal

2.Meal
protein 25 g

3.Meal
1/2 cup cottage cheese
1/3 cup oatmeal

WORKOUT CHEST ABS

push ups 3x 15rep
incline press dumbell 3x 12-15 ( 25,25,30lb)
incline fly 3x15 (20,20,20)
assisted dip 3x 10-15rep

4.Meal
1/4 cup oatmeal
1/2 cup cottage cheese

5.Meal
3.5 oz chicken breast boiled

6.Meal
3.5 oz chicken
salad-lettuce, broccoli, carrot

TOTAL 1280cal
34 g fat
96 carb
158g protein

I just ordered creatine hcl -CON-Cret... what should I expect something from it??
 
Last edited:
11/30/2012 FRIDAY


1.Meal
1/2 cup oatmeal
4 egg whites
1/4 cup bluebarries

2.Meal
protein25g

3.Meal
1/3 cup oatmeal
1/2 cup cottage cheese

4.Meal
3 egg whites
1/4 cup oatmeal
5 cashew

WORKOUT BIC+TRI + 30min racketball

Biceps curl 3x15 - 20,20,20lb
Biceps hammer curl 3x12-15 - 20,20,15lb
preacher curl 3x12-15 35,35,35lb

lying close grip barbell triceps press to chin 3x15 - 35,35,35
cabel triceps extension 4x15

5.meal
protein
berries

6.meal
4 oz chicken breast
salad
 
Last edited:
12/1/2012 SATURDAY

1.Meal
1/2 greek yogurt
1/2 scoop protein

WORKOUT SHOULDERS + CARDIO

shoulders dumbell press 3x12-15 (20,25,25lb - yeahh heavier
later raise 3x15 ( 15,15,15)
reverse pec deck 3x15rep
upright row 3x 15 (45,45,45-bar

2.Meal
4 egg whites
1/2 cup oatmeal
4 cashew

3.meal
1/4 cup oatmeal
3.5 oz chicken

4.meal
salad, veggies
chicken
nuts

............
............
............

party ...lil of everything, included wine, vodka
 
Last edited:
12/2/2012 SUNDAY

1.meal
1/2 greek yogurt
1/2 scoop protein

cardio 40min

2.Meal
4 egg whites
1/2 cup oatmeal
blueberries 1/4 cup

3.Meal
3.5 oz chicken
1/4 cup oatmeal
1 teas almond butter

3.Meal
1/3 cup cottage
6 cashew

4.Meal
3.5 oz chicken
lettuce, tomatoe

5.Meal
1/3 cup cottage
1 eas almond butter
 
Last edited:
12/3/2012 MONDAY

1.Meal
1/2 cup oatmeal
3 egg whites + 3/4 yellow pepper
berries

2.Meal
1/2 cup cottage cheese
1/3 cup oatmeal

WORKOUT LEGS
leg extension 5x12-15 ( first 10 rep 95lb. last 5 60lb)
seated leg curl 4x12-15 (75, 75,75lb)
leg press 3x15 90lb 1x10rep 140 lb
asisted squat machine 3x10-12 90lb

3.Meal
3 egg whites
1/3 cup oatmeal
1/2 bananas

4.meal
4 oz chicken
lettuce, broccoli

5.meal
1/3 cup cottage cheese
1/4 scoop protein
1 teas almond butter
 
Last edited:
12/4/2012 Tuesday

Cardio 30 min outdoor running

1.meal
1/2 cup oatmeal
4egg whites
1green pepper

2.meal
1/2protein bar
 
3.Meal
1/2 cup cottage
1/3 cup oatmeal

WORKOUT BACK
pull ups assisted 10-12 rep
bent over row 4x10-15 (45, 45, 55,55lb)
later pulldown 4x10-15 rep (70,70,70,80)
rope pulldown 4x10-12 rep (75, 80,80,80)

4.Meal
1/2 cup cottage cheese
1//3 cup oatmeal
5 cashew

5.meal
chicken
broccoli, carrot
cashew
 
Last edited:
12/5/2012 WENSDAY

1.Meal
1/2 cup oatmeal
4 egg whites + 1/2 yellow pepper

2.meal
1/2 cup cottage cheese
1/3 cup oatmeal
5 cahew
 
Last edited:
3.meal
4egg whites +1/4scoop of protein
1/4cup oatmeal
5cashew

4.meal
4ozchicken
ettuce, tomatoe, brocolli
5cashew

5.meal
1/3cup cottage cheese low fat
1teas almond butter

1220 cal
128 protein
111 g carb
33g fat
 
12/6/2012 Thursday

1.meal
1/2 cup oatmeal
4boiled egg whites
1/4cup blueberries

2.meal
1/3cup oatmeal
1/2cup cottage cheese
 
Workout Chest and abs + 30 min cardio
push ups 3x15

giant sets
incline press 25,30,30,30lb
incline fly 20,25,20,20
assist dip stat

all repeated 4x

chest pec dec 3x10

Con cret creatine - before workout

3.meal
1/4 cup oatmeal
3.5 oz chicken
1/4 scoop protein

4.meal
1/2 cup greek yogurt
1/4 cup protein
cashew 4pcs
1 teas almond butter

5.meal
3.5 oz chicken
salad lettuce tomatoe
5 cashew
 
12/7/2012 FRIDAY

1.MEal
1/2 cup oatmeal
4 egg whites

2.Meal
1/3 cup oatmeal
1/2 cup cottage cheese
4 cashew
coffee+splash low fat milk

3.Meal
1/4 cup oatmeal
3 egg whites
salad-lettuce, spinach, tomatoe

WORKOUT SHOULDERS
military shoulder barbel press 4x10 (45lb,45,45,55)
isolated shoulder press machine 3x10 (25lb each side, 25lb, 25lb)-15lb - 20reps
machine lateral raise 4x10 (40lb,35,35,30)
uprigh row 3x15 (35lb,35,35)

ABS

4.Meal
20g protein
4 cashew

5.Meal
3.5 oz chicken
salad-lettuce, sprinkle parmasan, balsamic vinigrate
 
Last edited:
Just a thought but dairy can often make people hold water seems like cottage cheese is a staple in your diet why not replace it with chicken instead. Go two weeks with out cottage cheese and yogurt make sure to supplement vitamin D. I am guessing this with an increased water intake will have you drop a little water.
 
Thats true. And what about morning fasted cardio, you opposed to doing that? Then just doing a 5-10 minute warm-up and cooldown when you're at the gym.
 
thank u for advices,
I will replace the cottage cheese even if is it my favourite protein source.
I do usually 1x sometimes 2x morning cardio on empty stomach. How much cardio shuld I stick to? Now I do 3-4x /week
 
Honestly everything seems fine lol SuperQT and I are scratching our heads at this one
 
psizzle_8 said:
Honestly everything seems fine lol SuperQT and I are scratching our heads at this one
Click to expand...


LOL Im a special case LOL

will try stop creatine in a few days and will see what's gona happend.

What also amaze me is that Im on synthroid and cytomel and the blood test results came back normal, actually slightly over the range...which means on hyper side not hypo..
 
12/8/2012 SATURDAY

1.meal
1/2 cup greek yogurt
1/2 scoop protein

WORKOUT Bic+tric +cardio 30 min intensive stairs +15 min walk home

10mi warm up
SUPERSET
biceps curl EZ bar - overhead triceps press 4x10-12 (35lb, 45, 45, 45lb - 35lb,35, 35lb

hammer bic curl -bench dip 3x10-12 rep (20,20,20lb - 25 bar on my lap, 35,35)

triceps cabel extension rope - biceps curl straight bar machine 3x10-12 (65, 65, 65 - 50-50-50)

so pumped :smash::smash::smash::smash:

2.meal
4 egg whites
1/2 cup oatmeal

3.meal
1/4 cup oatmeal
3 egg whites
1/2 yellow pepper
4 cashew

4.meal
nuts few cashew

5.meal
4 oz chicken breast
4 pc california roll sushi

6.meal
3.5 oz chicken
1teas almond butter
 
Last edited:
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