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Will2B's 2007 Log

Saturday, February 10, 2006

Weight Progress:
129.0 (2-10-07) :(
126.8 (2-03-07)
127.6 (1-27-07)
129.0 (1-20-07)

BF Progress:
15.3% (2-10-07)
15.6% (2-03-07) <-- noticed a typo (said 15.4% but in my original records it was 15.6%)
15.9% (1-27-07)
16.9% (1-20-07)
16.0% (1-13-07)
16.9% (1-06-07)

Measurements
Date.....(2-10-07).....(2-03-07).....(1-27-07).....(1-20-07)........Total Loss
Chest........32.00"..........32.25"..........34.00"..........34.00"..............2.00"
Waist........26.00"..........26.00"..........26.75"..........27.00"..............1.00"
Hips/Butt...35.00"..........35.00"..........36.00" .........37.00"..............2.00"
Thigh........20.50"..........21.00"..........21.75"..........22.00"..............1.50"

Pics (1-20-07):
Back
Right
Left
Front

Mood/Thoughts:
Okay. I wasn't expecting scale weight to go up that much, but oh well... what can you do? What's done is done. :worried: I guess that puts things into perspective for the weekend. I'm definitely NOT going all out like I usually do, and I'm going to clean up my diet a little bit for next week to see what happens. I was eating quite a bit of processed stuff, so I'm going to cut back on that. My dad was kind enough to buy me bulk supplies of garlic herb cheese spread and lunch meat. Thanks, pops! LOL! I know that I didn't get to the gym as often as I would have wanted, nor did I do near as much cardio as I would have liked. I guess I can't complain too much. I'm just frustrated and venting. All I can do is try harder this week.

Soreness:
lower back, legs, lats, bis and tris are also sore today

Today's Goals:
*cardio
*go to gym

Meal Plan
M1: homemade banana stuffed crepes w/ sugar free syrup, glass of milk or yogurt
M2: TBD
M3: TBD
M4: chicken parm w/ WW pasta, broccoli, and salad
M5: TBD, probably a couple beers, but only a couple. I definitely won't be throwing down like I had planned. lol

Cardio and/or Weights Plan
A.M. - TBD
​

P.M. - TBD
​
 
Not feeling well also could of contributed to the scale uppage too,

processed stuff NO GOOD, my hubby and I did that for a week, we saw a weight gain and felt like crap...

positive vibes for an AWESOME week!!! :heart:
 
ubertannedchick said:
Yeah, but bodyfat is still dropping! Think on the bright side, you'll get back on the cardio track this week.
Click to expand...

Thanks. :heart: I WILL get back on track this week. ;)

ck2006 said:
Not feeling well also could of contributed to the scale uppage too,

processed stuff NO GOOD, my hubby and I did that for a week, we saw a weight gain and felt like crap...

positive vibes for an AWESOME week!!!
Click to expand...

I was wondering if that could have been the case. Thanks, CK! :heart: :heart: I hope you have an awesome week as well. :)
 
Will2BLean said:
Saturday, February 10, 2006

Weight Progress:
129.0 (2-10-07) :(
126.8 (2-03-07)
127.6 (1-27-07)
129.0 (1-20-07)

BF Progress:
15.3% (2-10-07)
15.6% (2-03-07) <-- noticed a typo (said 15.4% but in my original records it was 15.6%)
15.9% (1-27-07)
16.9% (1-20-07)
16.0% (1-13-07)
16.9% (1-06-07)

Measurements
Date.....(2-10-07).....(2-03-07).....(1-27-07).....(1-20-07)........Total Loss
Chest........32.00"..........32.25"..........34.00"..........34.00"..............2.00"
Waist........26.00"..........26.00"..........26.75"..........27.00"..............1.00"
Hips/Butt...35.00"..........35.00"..........36.00" .........37.00"..............2.00"
Thigh........20.50"..........21.00"..........21.75"..........22.00"..............1.50"

Pics (1-20-07):
Back
Right
Left
Front

Mood/Thoughts:
Okay. I wasn't expecting scale weight to go up that much, but oh well... what can you do? What's done is done. :worried: I guess that puts things into perspective for the weekend. I'm definitely NOT going all out like I usually do, and I'm going to clean up my diet a little bit for next week to see what happens. I was eating quite a bit of processed stuff, so I'm going to cut back on that. My dad was kind enough to buy me bulk supplies of garlic herb cheese spread and lunch meat. Thanks, pops! LOL! I know that I didn't get to the gym as often as I would have wanted, nor did I do near as much cardio as I would have liked. I guess I can't complain too much. I'm just frustrated and venting. All I can do is try harder this week.

Soreness:
lower back, legs, lats, bis and tris are also sore today

Today's Goals:
*cardio
*go to gym

Meal Plan
M1: homemade banana stuffed crepes w/ sugar free syrup, glass of milk or yogurt
M2: TBD
M3: TBD
M4: chicken parm w/ WW pasta, broccoli, and salad
M5: TBD, probably a couple beers, but only a couple. I definitely won't be throwing down like I had planned. lol


​
Click to expand...
Cardio and/or Weights Plan
A.M. - None
P.M. - Random stuff. lol
DB Rows (35x8, 40x8, 45x8, 50x6)
BB Shrugs (115x8, 135x8, 155x8, 185x4.5)
Decline Situps Holding Plate (10x20, 25x15, 35x10, 45x10 OMG)
Smith Calves (140x20, 200x12)​
 
Sunday, February 11, 2006
Flat Bench (65x10, 85x5, 95x5, 115x5, 125x1+1 w/ spot)
Pullups Out (4, 3)
Pullups In (4, 3)
Squat (205x4, 225x4, 235x4, 185x6)
 
Monday, February 12, 2006

Weight Progress:
129.0 (2-10-07)
126.8 (2-03-07)
127.6 (1-27-07)
129.0 (1-20-07)

BF Progress:
15.3% (2-10-07) 16.9% (1-20-07)
15.6% (2-03-07) 16.0% (1-13-07)
15.9% (1-27-07) 16.9% (1-06-07)

Measurements
Date.....(2-10-07).....(2-03-07).....(1-27-07).....(1-20-07)........Total Loss
Chest........32.00"..........32.25"..........34.00"..........34.00"..............2.00"
Waist........26.00"..........26.00"..........26.75"..........27.00"..............1.00"
Hips/Butt...35.00"..........35.00"..........36.00" .........37.00"..............2.00"
Thigh........20.50"..........21.00"..........21.75"..........22.00"..............1.50"

Pics (1-20-07):
Back
Right
Left
Front

Mood/Thoughts:
I found an old book called Shape Your Life put out by Shape magazine years ago that I never got around to reading. I started this morning (didn't get too far into it), and despite a lot of cheesy frou frou stuff in it I'm going to finish reading it. I think I will probably get a lot out of it, not so much physically, but mentally and emotionally, too. It has chapters devoted to happiness and body image stuff, and I think that will be very beneficial to me. I took its fitness test this morning as my A.M. workout, and I'll probably have more of their stuff in my journal throughout the next few weeks... so here goes my "4 Weeks to a Better Body -- and a Better Life"... or so they say. :lmao: I don't have much reading time during the day, so my four weeks may take a little longer! LMAO!

Soreness:
my abs feel like they were stuck in a blender, low back, chest

Today's Goals:
*up water intake back up to 128oz. (each day this week)
*stop noshing on so much junk! I don't need it! :evil:

Meal Plan
M1: homemade high protein bread (WW flour, LF cottage cheese, egg whites, oats, cinnamon, vanilla extract), SF syrup, 1/2 banana, milk
M2: tuna w/ Dijonaisse, some all natural whole grain preservative free cracker thing, spinach w/ Wishbone spray dressing, Light & Fit yogurt
M3: cottage cheese, NSA applesauce
M4: salmon, brown rice, broccoli
M5: TBD (homemade WW biscotti, maybe)

Cardio and/or Weights Plan
A.M. - Shape Your Life Fitness Test
Upper body: Girl Pushups
35 - Rating: Excellent
How do I feel? Almost fell on my face. I wasn't expecting it to be so hard.

Lower body: Chair squat (6TUT... although the didn't call it TUT hehehe)
50 - Rating: Excellent
How do I feel? I had to quit b/c it was taking so long. I didn't really feel it in my lower body, but my arms were burning from holding them out. lol

Abs: Crunches (60s time limit)
46 - Rating: Good
How do I feel? Abs are still very sore from weighted decline abs 2 days ago. I think I could have done better if my abs were fresh.

Cardio: 1.5mi run/walk
14:15 - Rating: Good
I did a 3 minute warm-up (3.0mph) and 3 minute cool-down (3.5mph)
How do I feel: OMG! I can't believe I ran 1.5mi in under 15 minutes! YAYAYAYAY! I'm about to puke now, though. LMAO!
​

P.M. - OFF
​
 
Last edited:
Tuesday, February 13, 2006
There is no difference between living and learning...it is impossible and misleading and harmful to think of them as being separate. - John Holt, author

Weight Progress:
129.0 (2-10-07)
126.8 (2-03-07)
127.6 (1-27-07)
129.0 (1-20-07)

BF Progress:
15.3% (2-10-07) 16.9% (1-20-07)
15.6% (2-03-07) 16.0% (1-13-07)
15.9% (1-27-07) 16.9% (1-06-07)

Measurements
Date.....(2-10-07).....(2-03-07).....(1-27-07).....(1-20-07)........Total Loss
Chest........32.00"..........32.25"..........34.00"..........34.00"..............2.00"
Waist........26.00"..........26.00"..........26.75"..........27.00"..............1.00"
Hips/Butt...35.00"..........35.00"..........36.00" .........37.00"..............2.00"
Thigh........20.50"..........21.00"..........21.75"..........22.00"..............1.50"

Pics (1-20-07):
Back
Right
Left
Front

Mood/Thoughts:
So far so good. I had to alter my a.m. cardio plan a bit. I was going to dedicate 30 minutes to the butt blaster routine and about 15 minutes to HIIT, but, once again, Miss Kitty decided to leave me a present and it smelled horribly. :lmao: I swear, she has now timed her bathroom duties to my cardio routine. LOL! I went upstairs and tried a new 45 minute Tae Bo video hubby gave me for Valentine's Day instead. I was wanting to get 3 butt blaster & HIIT sessions in this week, as well as 3 sessions of shorter steady stuff from the book I'm reading, but time may not allow it. I'm still going to try to get it all done, though. I guess I'll have to double up one day. I think that's all for now. :D

Soreness:
abs are still crazy sore. I'm so loose right now that I can't tell if anything else is.

Today's Goals:
*up water intake back up to 128oz. (each day this week)
*stop noshing on so much junk! I don't need it! :evil:
*stretch tonight during TV time

Meal Plan
M1: homemade high protein bread (WW flour, LF cottage cheese, egg whites, oats, cinnamon, vanilla extract), SF syrup, 1/2 banana, milk
M2: tuna w/ Dijonaisse, some all natural whole grain preservative free cracker thing
M3: spinach w/ Wishbone spray dressing, Light & Fit yogurt
M4: cottage cheese, NSA applesauce
M5: beef stew, green beans, half an apple
M6: homemade WW biscotti (maybe 2)

Cardio and/or Weights Plan
A.M. - Vinyasa Yoga
from Shape Your Life
Mountain Pose
Chair Pose
Warrior I
Warrior II
Downward-Facing Dog
Plank Pose
Side Plank Pose
Chatarunga
Repeat for 5 total cycles
​
Tae Bo - Billy's Favorite Moves

The yoga was a nice way to start my morning. I was surprised that my shoulders actually started burning around the end of the final cycle.

Tae Bo was fun, but I'm not sure if it was a good supplement for my planned cardio. Maybe I just didn't work as hard because I wasn't used to this DVD yet.

P.M. - Weights - Full body
from Shape Your Life
The book only calls for one set of 10 per exercise, but I'm going to see if I can fit two into the time frame we have for the workout.
BB Squats (135x10, 165x10, 185x10)
BB Bench Press (75x10, 85x10, 95x10)
One-Arm Row (30x10, 30x10)
DB Curls (15x10, 15x10)

I felt like shit during my workout. My stomach still is not right, and during my workout I kept getting hot then the chills and dizzy. Ugh. We cut the abs and tris out of today's workout because of it.

​
 
Last edited:
*Bunny* said:
I MISS YOGA!!!
Nice job on the 1.5 under 15 min.
:wavey:
Click to expand...

Thanks, Bunny! :heart:

Yoga was really nice. Maybe I like following a book more than a video since I can go at my own pace (or maybe it was the poses). I'll probably be doing it more often. :)
 
Wednesday, February 14, 2006
Happy Valentine's Day!!!

Weight Progress:
129.0 (2-10-07)
126.8 (2-03-07)
127.6 (1-27-07)
129.0 (1-20-07)

BF Progress:
15.3% (2-10-07) 16.9% (1-20-07)
15.6% (2-03-07) 16.0% (1-13-07)
15.9% (1-27-07) 16.9% (1-06-07)

Measurements
Date.....(2-10-07).....(2-03-07).....(1-27-07).....(1-20-07)........Total Loss
Chest........32.00"..........32.25"..........34.00"..........34.00"..............2.00"
Waist........26.00"..........26.00"..........26.75"..........27.00"..............1.00"
Hips/Butt...35.00"..........35.00"..........36.00" .........37.00"..............2.00"
Thigh.........20.50"..........21.00"..........21.75"..........22.00"..............1.50"

Pics (1-20-07):
Back
Right
Left
Front

Mood/Thoughts:
My stomach is still a wreck. For now I'm blaming it on a piece of homemade bread I ate for breakfast yesterday. It tasted kind of off. :worried: I hope it's nothing more than that!

Soreness:
abs are still crazy sore. I'm so loose right now that I can't tell if anything else is.

Today's Goals:
*up water intake back up to 128oz. (each day this week)
*stop noshing on so much junk! I don't need it! :evil:

Meal Plan
M1: shake (oats, mint chocolate chocolate chip PP, 1/2 banana, skim milk)
M2: tuna w/ Dijonaisse, some all natural whole grain preservative free cracker thing
M3: spinach w/ Wishbone spray dressing, Light & Fit yogurt
M4: cottage cheese, NSA applesauce
M5: TBD
M6: homemade WW biscotti (maybe 2)

Cardio and/or Weights Plan
A.M. - Run
Run 3.0mi (32:45)
Walk .25mi (37:52)
My iPod went dead towards the end. GRRrrr! The battery was fully charged, too. I don't know what's up with that. Anyways, I'm surprised I could run 3mi since I haven't ran anything more than 1-1.5 miles in a long time.
​
P.M. - Vinyasa Yoga
from Shape Your Life
Mountain Pose
Chair Pose
Warrior I
Warrior II
Downward-Facing Dog
Plank Pose
Side Plank Pose
Chatarunga
Repeat for 5 total cycles
​
 
Last edited:
Thursday, February 15, 2006


Weight Progress:
129.0 (2-10-07)
126.8 (2-03-07)
127.6 (1-27-07)
129.0 (1-20-07)

BF Progress:
15.3% (2-10-07) 16.9% (1-20-07)
15.6% (2-03-07) 16.0% (1-13-07)
15.9% (1-27-07) 16.9% (1-06-07)

Measurements
Date.....(2-10-07).....(2-03-07).....(1-27-07).....(1-20-07)........Total Loss
Chest........32.00"..........32.25"..........34.00"..........34.00"..............2.00"
Waist........26.00"..........26.00"..........26.75"..........27.00"..............1.00"
Hips/Butt...35.00"..........35.00"..........36.00" .........37.00"..............2.00"
Thigh.........20.50"..........21.00"..........21.75"..........22.00"..............1.50"

Pics (1-20-07):
Back
Right
Left
Front

Mood/Thoughts:
I may start adding more calories in my diet. I'm afraid my metabolism is slowing down. Are there ways to actually check this?

Soreness:
abs a wee bit sore

Today's Goals:
*up water intake back up to 128oz. (each day this week)

Meal Plan
M1: shake (oats, mint chocolate chocolate chip PP, 1/2 banana, skim milk)
M2: tuna w/ Dijonaisse, some all natural whole grain preservative free cracker thing
M3: spinach w/ Wishbone spray dressing, Light & Fit yogurt
M4: cottage cheese, NSA applesauce
M5: chicken fajitas
M6: mini bag of popcorn AND a FF fudge bar :p

Cardio and/or Weights Plan
A.M. - OFF
​

P.M. - Shoulders
Seated Military Press (65x10, 75x8, 85x6, 100x2+1 w/ spot)
Cable Upright Rows (6x10, 7x10, 8x8, 9x8)
DB Front Raises (10x10, 15x8)
DB Lat Raises (10x10, 15x8)
Seated Calves (90x20)​
 
Last edited:
Friday, February 16, 2006
TGIF!!! :elephant:

Weight Progress:
129.0 (2-10-07)
126.8 (2-03-07)
127.6 (1-27-07)
129.0 (1-20-07)

BF Progress:
15.3% (2-10-07) 16.9% (1-20-07)
15.6% (2-03-07) 16.0% (1-13-07)
15.9% (1-27-07) 16.9% (1-06-07)

Measurements
Date.....(2-10-07).....(2-03-07).....(1-27-07).....(1-20-07)........Total Loss
Chest........32.00"..........32.25"..........34.00"..........34.00"..............2.00"
Waist........26.00"..........26.00"..........26.75"..........27.00"..............1.00"
Hips/Butt...35.00"..........35.00"..........36.00" .........37.00"..............2.00"
Thigh.........20.50"..........21.00"..........21.75"..........22.00"..............1.50"

Pics (1-20-07):
Back
Right
Left
Front

Mood/Thoughts:
I'm not feeling too good this morning... feeling weak and my throat's feeling funky, I'm going hoarse, and I have some drainage going on in the back of my throat. Yuck!

Soreness:
abs a wee bit sore

Today's Goals:
*up water intake back up to 128oz. (each day this week)
*no cheats... even if it IS Friday!

Meal Plan
M1: shake (oats, mint chocolate chocolate chip PP, 1/2 banana, skim milk)
M2: tuna w/ Dijonaisse, some all natural whole grain preservative free cracker thing
M3: spinach w/ Wishbone spray dressing, Light & Fit yogurt
M4: cottage cheese, NSA applesauce
M5: tilapia, baked potato, green beans, apple
M6: TBD, maybe some wine

Cardio and/or Weights Plan
A.M. - HIIT
00:00-05:00 3.0mph warm-up
05:00-14:00 HIIT 30/60 - 6 cycles
14:00-15:00 3.0mph cool-down
Sprint = 10.0mph, Recovery = 5.0mph
This was the first time I tried jogging during recovery. It was so much more challenging. I like it better this way.​

P.M. - TBD
​
 
Will2BLean said:
Friday, February 16, 2006
TGIF!!! :elephant:


Mood/Thoughts:
I'm not feeling too good this morning... feeling weak and my throat's feeling funky, I'm going hoarse, and I have some drainage going on in the back of my throat. Yuck!
Click to expand...
Not you too!!!!!!! Dealing with one sickie in the house!! Hoping for speedy recovery for her and you :rose:
 
Do you re-bold your headings in your format each and every day? I noticed when I copy/paste my previous day's, it changes to all of the same text.
 
treilin said:
Not you too!!!!!!! Dealing with one sickie in the house!! Hoping for speedy recovery for her and you :rose:
Click to expand...

Thanks, treilin. :heart: I'm feeling better... things are always worse in the morning, though.


Roonytunes said:
Feel better, girl! Your meals are looking really yummy, btw! TGIF!!!
Click to expand...
RT!!!! :wavey: I've missed you! :qt: I hope things are going well for ya.

rocky_road said:
Do you re-bold your headings in your format each and every day? I noticed when I copy/paste my previous day's, it changes to all of the same text.
Click to expand...
Hey chickadee! You can click reply and copy the text from there... that way all of the codes are still there. Just remember to erase the first and last quote tags.
 
Okay... I'm going to do a little recap on my diet the past month, since I'm thinking about changing it up AGAIN. lol! ...

I've had plenty of energy other than midafternoon crashes, but those seem to happen no matter what I'm eating. Maybe I'm mistaking motivation for energy. I no longer think carbs are the devil, although I do feel like I'm eating too many. I actually feel squishier around my midsection. I've been craving sweets and other junk constantly. I haven't been real regular (sorry about the TMI, but this is an important factor! LOL) despite the fact that I am eating plenty of fiber, and I have not been eating processed carbs. Although I have not weighed in this week, I can tell that there is no significant weight or BF change in the right direction. Again, I feel extra squishy. I feel like I learned quite a bit from it, and even though there weren't the physical changes I wanted, at least I can take something from it.

I'm thinking of either bumping cals back up to about 1400 (I've been running on about 1200 a day this whole month, other than cheat days) with a 40/40/20 ratio (that way I can still have a little more of the carbs that I love! :heart: ), OR I'm thinking about carb cycling, although it may be too soon for that. I'd rather not do anything too complicated if I don't have to (although I already have the diet planned out in my trusty notebook. lmao)... but all the number crunching IS appealing to me. :nerd:

Trainingwise... thinking about doing a 5K when it warms up... if I can get my time low enough. Right now I am tortoise slow. :lmao: I also am leaning towards a 4 day split, medium to heavy. High reps are only fun for a week or two.

Okay, that's enough reflection time for me. Have a great weekend folks! ;)
 
Will2BLean said:
Okay... I'm going to do a little recap on my diet the past month, since I'm thinking about changing it up AGAIN. lol! ...

I've had plenty of energy other than midafternoon crashes, but those seem to happen no matter what I'm eating. Maybe I'm mistaking motivation for energy. I no longer think carbs are the devil, although I do feel like I'm eating too many. I actually feel squishier around my midsection. I've been craving sweets and other junk constantly. I haven't been real regular (sorry about the TMI, but this is an important factor! LOL) despite the fact that I am eating plenty of fiber, and I have not been eating processed carbs. Although I have not weighed in this week, I can tell that there is no significant weight or BF change in the right direction. Again, I feel extra squishy. I feel like I learned quite a bit from it, and even though there weren't the physical changes I wanted, at least I can take something from it.

I'm thinking of either bumping cals back up to about 1400 (I've been running on about 1200 a day this whole month, other than cheat days) with a 40/40/20 ratio (that way I can still have a little more of the carbs that I love! :heart: ), OR I'm thinking about carb cycling, although it may be too soon for that. I'd rather not do anything too complicated if I don't have to (although I already have the diet planned out in my trusty notebook. lmao)... but all the number crunching IS appealing to me. :nerd:

Trainingwise... thinking about doing a 5K when it warms up... if I can get my time low enough. Right now I am tortoise slow. :lmao: I also am leaning towards a 4 day split, medium to heavy. High reps are only fun for a week or two.

Okay, that's enough reflection time for me. Have a great weekend folks! ;)
Click to expand...
I think the upping the cals to 1400 could VERY well be what you need :) I know it seems weird, but sometimes the eating more really does help trust me on that one as I am speaking from experience here! Plus if you started that route you would still always have the carb cycling to fall back to!

Just my $.02... hope you are feeling better ;) PIzza and beer huh?? Enjoy LOL
 
sbt2082 said:
I think the upping the cals to 1400 could VERY well be what you need :) I know it seems weird, but sometimes the eating more really does help trust me on that one as I am speaking from experience here! Plus if you started that route you would still always have the carb cycling to fall back to!

Just my $.02... hope you are feeling better ;) PIzza and beer huh?? Enjoy LOL
Click to expand...

$.02 well spent. :) I didn't even think of having carb cycling to fall back on. Thanks babe! :D

and yes, pizza AND beer. I'm salivating already. LMAO!
 
Saturday, February 17, 2006
Progress Pics Day. Blah!

Weight Progress:
128.0 (1-17-07)
129.0 (1-20-07)

BF Progress:
15.4% (1-17-07)
16.9% (1-20-07)


Measurements
Date.....(2-17-07).....(1-20-07)........Total Loss
Chest........32.25"..........34.00"..............1.75"
Waist........26.25"..........27.00"..............0.75"
Hips/Butt...35.00"..........37.00"..............2.00"
Thigh........21.50"..........22.00"..............1.50"

Pics:
Front
Right
Left
Back

Mood/Thoughts:
Progress pics were disappointing... I can't really see any progress! :lmao: That's okay, though, I was pretty much expecting that. New diet goes into play today.

Soreness:
none FINALLY! LOL!

Today's Goals:
no goals today :)

Meal Plan
M1: shake (oats, mint chocolate chocolate chip PP, 1/2 banana)
M2: tuna, spinach, dijonaisse, ww tortilla, roasted red peppers
M3: cottage cheese, biscotti (homemade WW), pineapple
M4: almonds
M5: protein powder, rice cakes (PWO)
M6: tilapia, baked potato, green beans, apple
M7: Going to some bars tonight to meet up with friends I haven't seen in years and years... probably 2-4 beers... otherwise it would be ANPB, celery, and PP

Cardio and/or Weights Plan
A.M. - none
​

P.M. - TBD
​
 
Don't get discouraged, girl, you are definetely leaner and BF is down. Doing them side by side was a good idea, you can see the subtle change.
 
Hey girl! :wavey: I think you can definitely see the difference in your mid-section/core area. You're very lean already at 15-16% bodyfat, so it's going to tough to see significant difference in such a short period of time.
 
ubertannedchick said:
Don't get discouraged, girl, you are definetely leaner and BF is down. Doing them side by side was a good idea, you can see the subtle change.
Click to expand...

I'm not discouraged just yet. ;) I'm just going to keep plucking away until I find something that works well for me. I don't think I look any leaner, but I'm glad that someone else thinks so! LOL!!

Roonytunes said:
Hey girl! :wavey: I think you can definitely see the difference in your mid-section/core area. You're very lean already at 15-16% bodyfat, so it's going to tough to see significant difference in such a short period of time.
Click to expand...
HI RT! :heart: My midsection is my main concern, so I'm glad you can see a difference. :D It seems like the last couple months progress has been super slow.
 
Will2BLean said:
Saturday, February 17, 2006
Progress Pics Day. Blah!

Weight Progress:
128.0 (1-17-07)
129.0 (1-20-07)

BF Progress:
15.4% (1-17-07)
16.9% (1-20-07)


Measurements
Date.....(2-17-07).....(1-20-07)........Total Loss
Chest........32.25"..........34.00"..............1.75"
Waist........26.25"..........27.00"..............0.75"
Hips/Butt...35.00"..........37.00"..............2.00"
Thigh........21.50"..........22.00"..............1.50"

Pics:
Front
Right
Left
Back

Mood/Thoughts:
Progress pics were disappointing... I can't really see any progress! :lmao: That's okay, though, I was pretty much expecting that. New diet goes into play today.

Soreness:
none FINALLY! LOL!

Today's Goals:
no goals today :)

Meal Plan
M1: shake (oats, mint chocolate chocolate chip PP, 1/2 banana)
M2: tuna, spinach, dijonaisse, ww tortilla, roasted red peppers
M3: cottage cheese, biscotti (homemade WW), pineapple
M4: almonds
M5: protein powder, rice cakes (PWO)
M6: tilapia, baked potato, green beans, apple
M7: Going to some bars tonight to meet up with friends I haven't seen in years and years... probably 2-4 beers... otherwise it would be ANPB, celery, and PP

Cardio and/or Weights Plan
A.M. - none
​

P.M. - TBD
​
Click to expand...

Waited too long to edit, so...

P.M. - Weights
Squats (175x5, 205x5, 225x5, 250x5, 185x8)
Bench (85x5, 95x5, 105x5, 115x3+1 w/ spot, 125x1+1 w/ spot)
Pullups, Out (5, 4) YAY!! PR! I finally got to 5!!
Pullups, In (4, 4, 1 <-- haha, I was beat)
Seated Calves (90x20, 135x10)​
 
Sunday, February 18, 2006
I don't wanna go back to work tomorrow!

Weight Progress:
128.0 (1-17-07)
129.0 (1-20-07)

BF Progress:
15.4% (1-17-07)
16.9% (1-20-07)

Measurements
Date.....(2-17-07).....(1-20-07)........Total Loss
Chest........32.25"..........34.00"..............1.75"
Waist........26.25"..........27.00"..............0.75"
Hips/Butt...35.00"..........37.00"..............2.00"
Thigh........21.50"..........22.00"..............1.50"

Pics:
Front
Right
Left
Back

Mood/Thoughts:
Okay. I'm going against what I had planned to do. I'm going to start carb cycling. I'll be between 1300 and 2000 calories, two no/low carb days, three medium days, and two high days. This seems like it will work well because I have two medium and one high day on the weekend (Friday, Saturday, Sunday), since I already seem to eat more on those days. Also, cardio-wise, I really want to work on my 5k time... hopefully I'll go from very slow to just moderately slow within a couple weeks. :lmao:

Soreness:
lower abs, inner thighs... not too sure why these two areas are sore. It could be from sledding last night. I sprinted up the hills after every run down. LOL! Fun times! :D

Today's Goals:
no goals today :)

Meal Plan
A mess today

Cardio and/or Weights Plan
A.M. - HIIT
00:00-05:00 warm-up 5.0mph
05:00-14:00 HIIT 30/60 x 6
30s @ 10.0mph
60s @ 5.0mph​
P.M. - Weights
Shrugs (135x5, 155x5, 185x5, 200x3)
Incline DB Curls (12x10, 15x10, 20x10)
SLDL (95x5, 115x5, 135x5, 135x5)
Dips (10, 10, 10)​
 
Monday, February 19, 2006
Carb Cycling, Day 1: No Carb Day

Weight Progress:
128.0 (1-17-07)
129.0 (1-20-07)

BF Progress:
15.4% (1-17-07)
16.9% (1-20-07)

Measurements
Date.....(2-17-07).....(1-20-07)........Total Loss
Chest........32.25"..........34.00"..............1.75"
Waist........26.25"..........27.00"..............0.75"
Hips/Butt...35.00"..........37.00"..............2.00"
Thigh........21.50"..........22.00"..............1.50"

Pics:
Front
Right
Left
Back

Mood/Thoughts:
Here goes nothing. Hopefully carb cycling will work for me. :D Today I am meeting for lunch with a friend, and that could possibly bring up some challenges, but I think I'm ready. If they have just vinegar & oil for a dressing, I'll order a salad and be done with it. I want to stay on plan as much as possible. Another challenge will be going to the in-laws this weekend. Thankfully it will be on a high carb day! :evil: I'll probably tote along protein powder and oats. I'm about to the point where I don't care if people will think I'm nutso for packing along such items. Woo hoo! Anyways... I had a good run this morning. I actually got to the 3 mile mark faster than I thought I could.

Soreness:
Quads, hammies, inner thigh (what's that called? LOL!)

Today's Goals:
* drink lots of water
* stick to plan -- No carbs! (well, really low lol)
* go to Wal-Mart for shampoo, conditioner, and pee pads (damn cats)
* yoga
* take a nice warm relaxing bubble bath :heart:

Meal Plan
M1: 1.5 scoops protein powder, multi
M2: went to Texas Roadhouse: grilled chicken salad, no cheese, no croutons, no bacon, (I'll probably keep the eggs, onions, and tomatoes) w/ lettuce and vinegar, peanuts (I'm saying 20... it could be a little more of less)
M3: 2c arugula, 3.5oz. chicken, Wishbone Spray dressing
M4: 1 scoop protein powder
M5: 2.5oz. chicken breast, 1can green beans :p
M6: 2oz. celery, 1T ANPB, 1 scoop protein powder

Total Cals:..... 1231
Fat:........46g - 36%
Carbs:.....44g - 9%
Protein:..162g - 55%

Cardio and/or Weights Plan
A.M. - 3.5mi
0.0-0.5mi 5.0mph
0.5-1.0mi 5.2mph
1.0-1.5mi 5.4mph
1.5-2.0mi 5.6mph
2.0-2.5mi 5.8mph
2.5-3.0mi 6.0mph
3.0-3.5mi 6.2mph​
P.M. - Vinyasa Yoga
from Shape Your Life
Mountain Pose
Chair Pose
Warrior I
Warrior II
Downward-Facing Dog
Plank Pose
Side Plank Pose
Chatarunga
Repeat for 6 total cycles
​
 
Last edited:
You look GREAT! WOW, what a difference in one month! :elephant:

Your waist is much tinier/curvier/defined, and you have CRAZY-awesome quad-glute separation and lift. Yowza! :garza:

Just stunning! Way to go, sister! :rose: x 12
 
T-Cake said:
You look GREAT! WOW, what a difference in one month! :elephant:

Your waist is much tinier/curvier/defined, and you have CRAZY-awesome quad-glute separation and lift. Yowza! :garza:

Just stunning! Way to go, sister! :rose: x 12
Click to expand...


Wow! Thanks, T-Cake! It really goes to show that sometimes you need other people to point things out to you. LOL!!! :heart: I thought the two were almost identical. :lmao:
 
ck2006 said:
A lot more leg definition, and your Booty is lifted to! LOOKING HOT!
Click to expand...
Agreed!!! Big time! :D

And I'm totally with you about photos -- I must have looked at my progress photos the first 5 months and didn't see a darn difference yet Ulter was freaking out happy about my progress...

Magically, one day, I saw my photos and teared up because I finally saw it. Crazy, but true story! :qt:
 
T-Cake said:
Agreed!!! Big time! :D

And I'm totally with you about photos -- I must have looked at my progress photos the first 5 months and didn't see a darn difference yet Ulter was freaking out happy about my progress...

Magically, one day, I saw my photos and teared up because I finally saw it. Crazy, but true story! :qt:
Click to expand...

Well, hopefully within the next month or so I will see the progress. :evil: LOL!!
 
Tuesday, February 20, 2006
Carb Cycling, Day 2: Low Carb Day

Weight Progress:
128.0 (1-17-07)
129.0 (1-20-07)

BF Progress:
15.4% (1-17-07)
16.9% (1-20-07)

Measurements
Date.....(2-17-07).....(1-20-07)........Total Loss
Chest........32.25"..........34.00"..............1.75"
Waist........26.25"..........27.00"..............0.75"
Hips/Butt...35.00"..........37.00"..............2.00"
Thigh........21.50"..........22.00"..............1.50"

Pics:
Front
Right
Left
Back

Mood/Thoughts:
Well, Yesterday went surprisingly well. I got a little loopy midafternoon from the lack of carbs, but this morning I saw a little ab definition for the first time ever! :D YAY!! This morning's run, however, was SOOOO freaking hard. I was trying to run a mile for speed. Well, I've learned to not do anything for speed after a no carb day if I really care about time. :lmao: The fastest I could go was still so slow, and I felt like I was going to die! lol!!!

Soreness:
Quads, hammies, inner thighs, lower back

Today's Goals:
* drink lots of water
* stick to plan
* gym tonight!

Meal Plan
M1: 1.5 scoops protein powder, .5 banana, .25c oats, multi
M2: 2c arugula, 3.5oz. chicken, 2T light balsamic vinaigrette, 1oz. roasted red peppers, 3 fish oil caps, .5oz. almonds
M3: 1c lowfat cottage cheese, 1.5c strawberries, .25c spoon sized shredded wheat
M4: 1 scoop protein powder, 1plain puffed rice cake
M5: 4.1oz tilapia, 1 lite wheat bun, 1c green beans, .5 apple
M6: 2oz. celery, 1T ANPB, 1 scoop protein powder, 5 fish oil caps

Total Cals:..... 1559
Fat:........46g - 28%
Carbs:....131g - 28%
Protein:..162g - 44%

Cardio and/or Weights Plan
A.M. - 1mi Run for "Speed"
0:00-5:00 3.5mph warmup
Stretch
1mi run = 9:00
Oh God! I need carbs to run fast. My time sucks. :lmao:​
P.M. - Back/Bis
Pulldowns (110x10 out, 130x10 in, 150x8 out PR, 160x5 in PR)
Hypers (0x15, 10x10, 25x10, 25x10)
Bent-Over BB Rows(65x10, 65x10, 75x10) This wasn't very heavy, but I wasn't comfortable with my form/kinda awkward feeling.... I didn't want to move up just yet.
DB Hammer Curl (15x10, 20x10, 25x6)
Rev Cable Curls (4x10, 5x10, 6x6)
21s (35x21)​
 
Last edited:
Wednesday, February 21, 2006
Carb Cycling, Day 3: High Carb Day
Mon....Tue...Wed....Thu.....Fri....Sat....Sun
..No....Low...High......No...Low...High....Low

Weight Progress:
128.0 (1-17-07)
129.0 (1-20-07)

BF Progress:
15.4% (1-17-07)
16.9% (1-20-07)

Measurements
Date.....(2-17-07).....(1-20-07)........Total Loss
Chest........32.25"..........34.00"..............1.75"
Waist........26.25"..........27.00"..............0.75"
Hips/Butt...35.00"..........37.00"..............2.00"
Thigh........21.50"..........22.00"..............1.50"

Pics:
Front
Right
Left
Back

Mood/Thoughts/Ramblings:
I wasn't feeling the treadmill this morning... I ran about 3 minutes, was hating every second, so I removed myself from the treacherous piece of equipment. :lmao: I plan on doing another 3+ mile run tomorrow, so a day's rest will probably be beneficial. I need to find a cardio schedule that will coincide well with my carb rotation.

On to the good stuff... I'm excited about a high carb day! :evil: So far this diet's been easier to follow... then again, it's only been 2 days. haha!! If I get tempted, I keep telling myself "You only have to do this for one day. Tomorrow you get to eat something different." So far it's working.

Soreness:
lower back, legs are stiff

Today's Goals:
* drink lots of water
* stick to plan
* gym tonight!

Meal Plan
M1: 1 scoops protein powder, .5 banana, .75c oats, multi, 5g ff sf pudding mix, multi
M2: 2c arugula, 3oz. chicken, 2T light balsamic vinaigrette, 1oz. roasted red peppers, 2 homemade WW biscotti, .5 banana
M3: .75c lowfat cottage cheese, 1c pineapples, 2 homemade WW biscotti
M4: 1 scoop protein powder, 1plain puffed rice cake
M5: 1.25c WW pasta, 3.2oz. chicken, .75c pasta sauce, 1c broccoli, .5 apple
M6: 2oz. celery, 1T ANPB, 1 scoop protein powder, 2 fish oil caps

Total Cals:..... - 2026
Fat:.........46g - 21%
Carbs:....256g - 45%
Protein:..163g - 34%

Cardio and/or Weights Plan
A.M. - OFF
​


P.M. - Chest
DB BEnch (35x10, 40x10, 45x8, 50x5)
Incline Cable X-Overs (2x10, 2x8, 2x8)
Nautilus Incline Press - #/side (35x10, 45x10, 55x5.5, 60x3.5)​
 
Last edited:
WThursday, February 22, 2006
Carb Cycling, Day 4: No Carb Day
Mon....Tue...Wed....Thu.....Fri....Sat....Sun
..No....Low...High......No...Low...High....Low

Weight Progress:
128.0 (1-17-07)
129.0 (1-20-07)

BF Progress:
15.4% (1-17-07)
16.9% (1-20-07)

Measurements
Date.....(2-17-07).....(1-20-07)........Total Loss
Chest........32.25"..........34.00"..............1.75"
Waist........26.25"..........27.00"..............0.75"
Hips/Butt...35.00"..........37.00"..............2.00"
Thigh........21.50"..........22.00"..............1.50"

Pics:
Front
Right
Left
Back

Mood/Thoughts/Ramblings:
Well, I didn't wake up all bloaty like I expected after a high carb day. :D YAY! It seemed like I was hungry ALL DAY yesterday. I'm thinking carbs make me hungrier.

Soreness:
legs are stiff, feet hurt

Today's Goals:
* drink lots of water
* stick to plan

Meal Plan
M1: 1.5 scoops protein powder, multi
M2: 1oz. almonds, 2 fish oil, 1c LF cottage cheese
M3: 2c spinach, 3.5oz. chicken, Wishbone Spray dressing
M4: 1 scoop protein powder, 1 rice cake
M5: 3.6oz. chicken breast, 1c broccoli
M6: 2oz. celery, 1T ANPB, 1 scoop protein powder, 5 fish oil

Total Cals:..... 1242
Fat:........46g - 35%
Carbs:.....45g - 10%
Protein:..162g - 55%

Cardio and/or Weights Plan
A.M. - 30 minute run
2.87mi
I had to take 2 really short breaks to walk. I kept wanting to go faster, but I just didn't have the endurance at the speed I was going. :lmao:​

P.M. - OFF
may do yoga​
 
Last edited:
Friday, February 23, 2006
Carb Cycling, Day 5: Low Carb Day

Weight Progress:
128.0 (2-17-07)
129.0 (1-20-07)

BF Progress:
15.4% (2-17-07)
16.9% (1-20-07)

Measurements
Date.....(2-17-07).....(1-20-07)........Total Loss
Chest........32.25"..........34.00"..............1.75"
Waist........26.25"..........27.00"..............0.75"
Hips/Butt...35.00"..........37.00"..............2.00"
Thigh........21.50"..........22.00"..............1.50"

Pics:
Front
Right
Left
Back

Mood/Thoughts:
TGIF! TGIF! TGIF! :elephant: I've hated work this week... not that anything has been different. I've just been getting more and more fed up with doing my job. I feel like I'm wasting my life away there. The only thing getting me through is doing extensive research on toiletry making. :lmao: I've decided to try making all natural, preservative free bath and body products. :D I ordered some essential oils this week, and as soon as they arrive I will make my first project -- bath salts. I'm starting really small/easy to get the hang of it. My skin is really finicky, and I'm tired of buying lotions, etc. from places like Bath & Body Works only to break out in a rash. So, that's pretty exciting, I guess... the product-making, not the rash. LMAO! Also, I've been really enjoying baking, and I wanted something else to make that I couldn't eat. Hubby picked on me the other day and said, "Don't make anything chocolate flavored, or you might eat that, too." Nice! :lmao: We're going out of town this weekend, so my log will probably be sporadic or nonexistent.

Shit! I just realized I had my progress dates wrong in my log. :lmao:

Oh, also yesterday was the hardest of all days to stick to the program. They had a Reese's Cup ice cream cake from Coldstone Creamery for a birthday, so I ended up craving chocolate like CRAZY! At night, I ended up giving in and having a miniature Hershey's bar... it wasn't quite the same thing, but what can ya do?

Soreness:
None

Today's Goals:
* drink lots of water
* stick to plan
* gym tonight!

Meal Plan
M1: 1.5 scoops protein powder, .5 banana, .25c oats, multi
M2: 2c spinach, 3.5oz. chicken, Wishbone Spray Dressing, 1oz. roasted red peppers, 1oz. almonds
M3: 1c lowfat cottage cheese, 1c pineapple chunks (from frozen, NSA), .25c spoon sized shredded wheat
M4: 1 scoop protein powder, 1plain puffed rice cake
M5: We're going to Wendy's, so I'm having a small chili piled on a side salad, no dressing
M6: 2oz. celery, 1T ANPB, 1 scoop protein powder,

Total Cals:..... 1545
Fat:........45g - 28%
Carbs:....125g - 28%
Protein:..162g - 44%

Cardio and/or Weights Plan
A.M. - HIIT
0:00-5:00 5mph warmup
HIIT 30/60
5mph/10mph x 4 cycles
3mph/10mph x 2 cycles
I started getting really lightheaded, dizzy, and seeing stars during the 4th recovery cycle. I backed off and walked for the last two recoveries. I didn't want to pass out. LOL!! I ate half a banana beforehand since cardio was so difficult after my last no carb day. That's probably how I lasted more than 3 minutes this time. :lmao: I am just going to do what I can do after no carb days, and I'm not going to beat myself up over not doing a lot.​
P.M. - Random crap to get all body parts in since we'll be out of town.
Squats
Military Press
Dips
We always have short days at the gym on Fridays so that we can grocery shop afterwards.​
 
Will2BLean said:
Really? Where do you buy supplies? I'm so excited. :elephant:
Click to expand...


I buy the molds for soaps from a craft superstore, but the ingredients I never buy from there, I go to a all natural health store, they sell all the ingredients, I usually get my receipes for my lotions off the internet cause I am too cheap to buy the books LOL

Handcream receipe, it rocks!

3/4 cup of apricot or almond oil
1/3 cup of coconut oil or cocoa butter
1 teaspoon lanolin
1/2 oz of grated beeswax

Melt these ingredients over low heat. Cool to room temperature. While these ingredients cool, mix together:

2/3 cup of rosewater
1/3 cup of aloe vera gel
1-2 drops of rose oil
the contents of 1 vitamin E capsule
 
ck2006 said:
I buy the molds for soaps from a craft superstore, but the ingredients I never buy from there, I go to a all natural health store, they sell all the ingredients, I usually get my receipes for my lotions off the internet cause I am too cheap to buy the books LOL

Handcream receipe, it rocks!

3/4 cup of apricot or almond oil
1/3 cup of coconut oil or cocoa butter
1 teaspoon lanolin
1/2 oz of grated beeswax

Melt these ingredients over low heat. Cool to room temperature. While these ingredients cool, mix together:

2/3 cup of rosewater
1/3 cup of aloe vera gel
1-2 drops of rose oil
the contents of 1 vitamin E capsule
Click to expand...

ooh! That sounds nice!! I'm saving that in my notes. :D I just ordered another set of oils. :) How long does that keep before going rancid w/ the rosewater being in it? or does the Vit E help preserve it?
 
Will2BLean said:
ooh! That sounds nice!! I'm saving that in my notes. :D I just ordered another set of oils. :) How long does that keep before going rancid w/ the rosewater being in it? or does the Vit E help preserve it?
Click to expand...


You will have to shake the bottle, but my lasted a long time. and don't use too much of the oils cause that can be bad LOL. I also make a peppermint foot lotion as well, facial scrubs and masks. I have tried the hair products but they haven't turned out for me yet LOL.
 
florencia said:
Ok...ok...you always have neat stuff to copy! :heart:
Click to expand...
Hi, flor! :wavey: I hope you had a great weekend. :)


ck2006 said:
You will have to shake the bottle, but my lasted a long time. and don't use too much of the oils cause that can be bad LOL. I also make a peppermint foot lotion as well, facial scrubs and masks. I have tried the hair products but they haven't turned out for me yet LOL.
Click to expand...

Awwe. You don't like essential oils? I'm used to greasy lotions. I use pure jojoba oil straight out of the shower. :lmao:
 
Weekend Recap 2.24.07-2.25.07


Weight Progress:
126.8 (2-24-07)
128.0 (2-17-07)
129.0 (1-20-07)

BF Progress:
14.8% (2-24-07)
15.4% (2-17-07)
16.9% (1-20-07)

Measurements
Date.....(2-24-07).....(2-17-07).....(1-20-07)........Total Loss
Chest........32.00"..........32.25"..........34.00"..............2.00"
Waist........26.00"..........26.25"..........27.00"..............1.00"
Hips/Butt...35.00"..........35.00"..........37.00"..............2.00"
Thigh........21.00"..........21.50"..........22.00"..............1.00"

Pics:
Front
Right
Left
Back

Mood/Thoughts:
I was pleasantly surprised to see all the numbers go down. :elephant:

Soreness:
None

Today's Goals:
n/a

Meal Plan
n/a

Cardio and/or Weights Plan
A.M. - none

P.M. - Random makeup body parts.
Warmup - 10:00 run (1.06mi)
Military Press (75x10, 85x6, 95x4, 105x2)
Squats (165x6, 185x6, 205x6, 225x6)
Seated Calves (90x20, 115x20)
Pullups (4 out, 4 in, 2 out, 3 in)
Cooldown - 10:00 bike
I felt like shit during our workout. I kept getting hot then cold, lightheaded, nauseous, yuck.​
 
Monday, February 26, 2006
Here we go again!

Weight Progress:
126.8 (2-24-07)
128.0 (2-17-07)
129.0 (1-20-07)

BF Progress:
14.8% (2-24-07)
15.4% (2-17-07)
16.9% (1-20-07)

Measurements
Date.....(2-24-07).....(2-17-07).....(1-20-07)........Total Loss
Chest........32.00"..........32.25"..........34.00"..............2.00"
Waist........26.00"..........26.25"..........27.00"..............1.00"
Hips/Butt...35.00"..........35.00"..........37.00"..............2.00"
Thigh........21.00"..........21.50"..........22.00"..............1.00"

Pics:
Front
Right
Left
Back

Mood/Thoughts:
I am not in a happy place this morning. I may have got 2 hours of sleep max. I'm pooped. What a great way to start the week off, huh? :lmao: On top of that, there's a special visitor in town, it's a no carb day, AND we have to go to the gym tonight since we're missing tomorrow. Lifting on a no carb day is going to suck. I skipped cardio this morning, but I've found a 5k program that looks like fun for a change (I found a couple on different sites, but they didn't interest me). Thank goodness it has Mondays off. Here it is... I'm going to do the Intermediate plan w/ an 8:00 mile pace. Hopefully I'm not aiming too high. http://www.runnersworld.com/article/0,7120,sss6-238-244--6406-3-2X5X9-4,00.html

--Now I just have to figure out when to fit in HIIT. Hubby and I are going to start doing 10 minute warm-ups and cool-downs at the gym on lifting days, so maybe I'll do it then.

Tomorrow will be a better day. :D I'll just have to tough it through this one... and try my damnedest to stay awake during work. I'm sure I'll be guzzling down the coffee and tea like no other! I was going to try giving up diet sodas again, but I don't know that it's the smartest week to do so since it's off to a rocky start.

Soreness:
None

Today's Goals:
* drink lots of water
* stick to plan
* gym tonight!
* stay awake at work

Meal Plan - No Carb Day
M1: 1.5 scoops protein powder, multi
M2: 1oz. almonds, 2 fish oil caps, 1c LF cottage cheese
M3: 3.5oz chicken, 3 romaine leafs, 1t dijonnaise
M4: 1 scoop protein powder, 1plain puffed rice cake
M5: 4oz. chicken, 1c broccoli
M6: 2oz. celery, 1T ANPB, 1 scoop protein powder, 5 fish oil

Total Cals:.....1235
Fat:........46g - 35%
Carbs:.....40g - 09%
Protein:..165g - 56%
Water:..120oz

Cardio and/or Weights Plan
A.M. - OFF
​

P.M. - Chest
DB Bench (40x10, 45x8, 50x6, 55x4)
Flat DB Flyes (20x10, 25x10, 30x6)
Nautilus Incline (90x8, 110x4)
Cable Crossovers (2x10, 3x10)
​
 
Last edited:
Will2BLean said:
Monday, February 26, 2006
Here we go again!

Weight Progress:
126.8 (2-24-07)
128.0 (2-17-07)
129.0 (1-20-07)

BF Progress:
14.8% (2-24-07)
15.4% (2-17-07)
16.9% (1-20-07)

Measurements
Date.....(2-24-07).....(2-17-07).....(1-20-07)........Total Loss
Chest........32.00"..........32.25"..........34.00"..............2.00"
Waist........26.00"..........26.25"..........27.00"..............1.00"
Hips/Butt...35.00"..........35.00"..........37.00"..............2.00"
Thigh........21.00"..........21.50"..........22.00"..............1.00"

Pics:
Front
Right
Left
Back

Mood/Thoughts:
I am not in a happy place this morning. I may have got 2 hours of sleep max. I'm pooped. What a great way to start the week off, huh? :lmao: On top of that, there's a special visitor in town, it's a no carb day, AND we have to go to the gym tonight since we're missing tomorrow. Lifting on a no carb day is going to suck. I skipped cardio this morning, but I've found a 5k program that looks like fun for a change (I found a couple on different sites, but they didn't interest me). Thank goodness it has Mondays off. Here it is... I'm going to do the Intermediate plan w/ an 8:00 mile pace. Hopefully I'm not aiming too high. http://www.runnersworld.com/article/0,7120,sss6-238-244--6406-3-2X5X9-4,00.html

--Now I just have to figure out when to fit in HIIT. Hubby and I are going to start doing 10 minute warm-ups and cool-downs at the gym on lifting days, so maybe I'll do it then.

Tomorrow will be a better day. :D I'll just have to tough it through this one... and try my damnedest to stay awake during work. I'm sure I'll be guzzling down the coffee and tea like no other! I was going to try giving up diet sodas again, but I don't know that it's the smartest week to do so since it's off to a rocky start.

Soreness:
None

Today's Goals:
* drink lots of water
* stick to plan
* gym tonight!
* stay awake at work

Meal Plan - No Carb Day
M1: 1.5 scoops protein powder, multi
M2: 1oz. almonds, 2 fish oil caps, 1c LF cottage cheese
M3: 3.5oz chicken, 3 romaine leafs, 1t dijonnaise
M4: 1 scoop protein powder, 1plain puffed rice cake
M5: 4oz. chicken, 1c broccoli
M6: 2oz. celery, 1T ANPB, 1 scoop protein powder, 5 fish oil

Total Cals:..... TBD
Fat:........--g - --%
Carbs:....---g - --%
Protein:..---g - --%
Water:..---oz

Cardio and/or Weights Plan
A.M. - OFF
​
P.M. - Not real sure yet... probably chest and something else
​
Click to expand...

I did a similar program, without the hitt and I found I didn't not progress as much as I liked then I added hitt 2 times a week in place of two running days and there was a huge difference in my times by even the next week.

Hope today isn't too hard on you :heart:
 
Good job!! see fat loss in mid-section like badge, thighs look smaller from the front, your back actually looks a bit wider to me as well. Your right side shot looks like your ham and quad is bigger, your left I don't notice it. Are you right dominant? You have the left high shoulder thing as well!!! I think we all got a high shoulder!! LOL
Great job on your progress!
 
ck2006 said:
I did a similar program, without the hitt and I found I didn't not progress as much as I liked then I added hitt 2 times a week in place of two running days and there was a huge difference in my times by even the next week.

Hope today isn't too hard on you :heart:
Click to expand...
Thanks, CK! I will keep that in mind. I wouldn't mind swapping out some of the longer runs for HIIT anyways. LOL!!

You should have seen me yesterday. I was in the foulest mood. :lmao:



badgergrl said:
Wow! Major fat loss in the midsection!! And in only 1 month! That's awesome!
Click to expand...
THANK YOU! :heart: :heart: :heart:

treilin said:
Good job!! see fat loss in mid-section like badge, thighs look smaller from the front, your back actually looks a bit wider to me as well. Your right side shot looks like your ham and quad is bigger, your left I don't notice it. Are you right dominant? You have the left high shoulder thing as well!!! I think we all got a high shoulder!! LOL
Click to expand...
Thanks, treilin. :D I am right dominant. I also fucked up my left knee a couple years ago, and it still isn't quite right... so I'll blame that for part of it, too. :lmao: I didn't have health insurance at the time, so I never got it checked out. I guess I'll never know what I did to it! hehehe... it took me a couple minutes to figure out what you meant by high shoulder. At first I thought you meant my left shoulder was higher than my right. ;)
 
Hey girl! :wavey: I'm bummed that you're not going to be at the Arnold afterall. But hopefully we'll get to meet up next year or earlier down the road? Do let me know if you have any other restaurant recs for Ohio that can do "clean" food. I'm not that familiar with midwest chains.

Hope you're having a good week! :)
 
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Roonytunes said:
Hey girl! :a4: I'm bummed that you're not going to be at the Arnold afterall. But hopefully we'll get to meet up next year or earlier down the road? Do let me know if you have any other restaurant recs for Ohio that can do "clean" food. I'm not that familiar with midwest chains.

Hope you're having a good week! :)
Click to expand...
Hi, Roony! I'm bummed, too. :( I made the hubby promise we'd go next year, though. :D I'll let you know if I think of any other chains that aren't so lardacious. Most of them around here aren't. I don't think the midwest is too concerned with healthy eating options. :lmao:
 
Thursday, February 28, 2006
Low Carb Day

Weight Progress:
126.8 (2-24-07)
128.0 (2-17-07)
129.0 (1-20-07)

BF Progress:
14.8% (2-24-07)
15.4% (2-17-07)
16.9% (1-20-07)

Measurements
Date.....(2-24-07).....(2-17-07).....(1-20-07)........Total Loss
Chest........32.00"..........32.25"..........34.00"..............2.00"
Waist........26.00"..........26.25"..........27.00"..............1.00"
Hips/Butt...35.00"..........35.00"..........37.00"..............2.00"
Thigh........21.00"..........21.50"..........22.00"..............1.00"

Pics:
Front
Right
Left
Back

Mood/Thoughts:
This week has been a complete clusterfuck. I'm not even going to log yesterday. I ended up snacking on all kinds of junk... pita chips... carby stuff, so I'm doing a low carb day today instead of a high carb day to compensate. Tomorrow I will go back on my regular schedule. I haven't even done cardio once in the a.m. this week. Monday it was because of lack of sleep (I only got 2 hours), yesterday was because the day before was a no carb day, and this morning hubby didn't take care of his responsibilities, so I had to deal with other things this morning. :worried: I'm so mad and frustrated. I'll get 10 minutes of cardio in before and after my workout tonight. Good grief, I'm so flustered. :rolleyes:

I need to come up with a REAL plan, set in stone, so that I will be less likely to screw up. Maybe that will be better than just winging things. Grrrr.

... okay, I'm over it. (or at least I'm trying. :D )... What's done is done, and I can't go back and change it, so I'll just take it from here.

Soreness:
None

Today's Goals:
* drink lots of water
* stick to plan
* gym tonight!

Meal Plan - No Carb Day
M1: 1.5 scoops protein powder, 1/4c oats, 1/2 banana, multi
M2: 2T ANPB, 1c LF cottage cheese, 5g FF SF chocolate pudding mix, 1/2 banana
M3: 3.5oz chicken, 2 romaine leaves, 1t dijonnaise, 1 WW tortilla
M4: 1 scoop protein powder, 1plain puffed rice cake
M5: TBD
M6: TBD

Total Cals:.....TBD
Fat:........TBDg - TBD%
Carbs:.....TBDg - TBD%
Protein:..TBDg - TBD%
Water:..TBDoz

Cardio and/or Weights Plan
A.M. - OFF
​

P.M. - TBD
 
Thursday, March 1, 2007
Screw Carb Cycling!

Weight Progress:
126.8 (2-24-07)
128.0 (2-17-07)
129.0 (1-20-07)

BF Progress:
14.8% (2-24-07)
15.4% (2-17-07)
16.9% (1-20-07)

Measurements
Date.....(2-24-07).....(2-17-07).....(1-20-07)........Total Loss
Chest........32.00"..........32.25"..........34.00"..............2.00"
Waist........26.00"..........26.25"..........27.00"..............1.00"
Hips/Butt...35.00"..........35.00"..........37.00"..............2.00"
Thigh........21.00"..........21.50"..........22.00"..............1.00"

Pics:
Front
Right
Left
Back

Mood/Thoughts:
After giving this much thought, I'm quitting carb cycling. My head's not screwed on tight enough for me to do this right now. :lmao: I LOVED the results from the first week, but I have been binging left and right, more times than I would like to admit. Also, I want to get my 5k time way down, and I can't do that while carb cycling. The no carb days kill me. I'm going very basic for now... less than 1500 cals, at least 130g of protein, that's it! No frills. I've been stressing out about it, which is just plain unnecessary. I thought about quitting journaling altogether, but that could end up causing more problems. I want to loosen up, be less stressed, and still see results.

Soreness:
None

Goals:
* run/walk 5k EVERY MORNING until March 9
* enjoy life and be happy
* gym tonight!

Meal Plan - <1500 cals, >=130g protein
M1: 1.5 scoops protein powder, 1/4c oats
M2: 1 Light & Fit yogurt
M3: went out to lunch w/ friends (fun times!) - minestrone soup, 1 piece of French bread
M4: 3oz. chicken, romaine lettuce, spray dressing
M5: rice cake, 1sc PP
M6: TBD

Total Cals:.....TBD
Fat:........TBDg - TBD%
Carbs:.....TBDg - TBD%
Protein:..TBDg - TBD%
Water:..TBDoz

Cardio and/or Weights Plan
A.M. - 5k run/walk - 29:23
​

P.M. - TBD
 
Okay... I'm taking a break from logging and counting calories. We're going on vacation later this week, and I won't be able to log, plus I've been getting too obsessive with the numbers. If I go over or under, or don't hit the macros I want, I get all pissy and it ruins my mood for the day/week. So, I haven't counted a calorie since Thursday, and I already feel better. Workouts have still been great, and I won't take a vacation from that. ;) I'll probably get back to logging on Monday, and I'll have a new game plan then, but for now this is what I want to do. So.... have a great week everyone. :D :heart:
 
Will2BLean said:
Okay... I'm taking a break from logging and counting calories. We're going on vacation later this week, and I won't be able to log, plus I've been getting too obsessive with the numbers. If I go over or under, or don't hit the macros I want, I get all pissy and it ruins my mood for the day/week. So, I haven't counted a calorie since Thursday, and I already feel better. Workouts have still been great, and I won't take a vacation from that. ;) I'll probably get back to logging on Monday, and I'll have a new game plan then, but for now this is what I want to do. So.... have a great week everyone. :D :heart:
Click to expand...

Have a great vacation! :heart:
 
Will2BLean said:
Okay... I'm taking a break from logging and counting calories. We're going on vacation later this week, and I won't be able to log, plus I've been getting too obsessive with the numbers. If I go over or under, or don't hit the macros I want, I get all pissy and it ruins my mood for the day/week. So, I haven't counted a calorie since Thursday, and I already feel better. Workouts have still been great, and I won't take a vacation from that. ;) I'll probably get back to logging on Monday, and I'll have a new game plan then, but for now this is what I want to do. So.... have a great week everyone. :D :heart:
Click to expand...
I hear ya, girlfriend! Everyone needs a break from logging & calorie counting...enjoy your vacay! :D
 
Thanks, CK and Roony!! I'm back, but unfortunately I have the flu. I feel like a big steaming pile of poo... and on top of that, I haven't been able to work out since Wednesday. :( I'll get back to logging as soon as I feel better. The diet has been perfect since I have been back. I've been letting myself eat a little more (at 40/40/20), and I haven't craved anything so far!
 
Wednesday, March 14, 2007
Here we go again!

Weight Progress:


BF Progress:


Measurements


Pics:

Mood/Thoughts:
Okay, I'm starting new. I took down all of my stats, since I'm sure they have went back up in the past couple weeks and I wanted a clean slate. I'll get new pics, etc. on Saturday morning. I'm sick as a dog, and with my vacation, I wasn't able to keep up with things. I just finished reading Burn the Fat, Feed the Muscle after a friend let me read her printed copy, and I'm going to be implementing a lot of what was said. It really explained things well, and I liked how it gave you tips on changing your diet/exercise each week if you weren't getting the results you want. Most of it wasn't new information, but it was great for someone like me who only has a general idea of how/why things work the way they do. It does lean towards more cardio than most people on this board, but since I want to train for a 5k, that is fine with me. I'll just eat more. :D I may not get much cardio in this week, but I'm going to try to start lifting again today. Hopefully I will feel up to it!

Soreness:
None

Goals:
*stick to meal plan
*get in water

Meal Plan - 1800 cals, 40/40/20
M1: 5 egg whites, 1c oats, 1c blackberries, multi
M2: 1c LF cottage cheese, 1c oats, FF SF pudding mix
M3: 2c chicken, 1c spinach, spray dressing, 16 WW saltines
M4: 1scoop PP
M5: Bacon wrapped turkey mignon, 1c green beans, 1 fish oil


Total Cals:.....1820
Fat:........35g - 19%
Carbs:.....216g - 43%
Protein:..160g - 38%
Water:..136oz

Cardio and/or Weights Plan
A.M. - None
​

P.M. - Shoulders/Tris/Abs
Shoulders
Military Press (65x12, 75x9, 75x9, 75x8)
DB Lat Raise (10x12, 10x12, 12x8)
Seated Bent Over Rear Lat Raise (8x12, 8x12, 8x12)

Triceps
Straight Bar Push-downs (6x12, 7x12, 7x12)
Skullcrushers (35x12, 45x12, 55x12)
One-arm Overhead DB Extensions (15x10, 15x8, 10x12)

Abs
Cable Crunches (4x25, 6x15, 5x20)
Lying Leg Lifts (20, 20, 20+10 bicycles)

It felt good to be back. :D I felt weak, but whatever. I was just happy to be there!
​
 
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Thanks Bunny and CK! I'm feeling MUCH better as the day progresses. Mornings and nights are always the roughest, though. I'll be making it to the gym fo sho this evening. :elephant: :elephant:
 
Thursday, March 15, 2007
TGI Almost Friday! :lmao:

Weight Progress:


BF Progress:


Measurements


Pics:

Mood/Thoughts:
Well, hmmm... where do I start? I'm really liking the new split so far. I told the hubby that we weren't allowed to goof off in between sets (we usually get carried away during rest time, shooting the shit, so rest is 1-2 minutes), so that we could get finished in time. We finished in less than an hour! YAY! I was still very hungry after my final meal and ended up snacking on way too many caramel rice cakes :chomp: , so today I'm going to move some of my crackers to meal 4, and switch things around a bit. That should help. My meals 1 through 3 are too big anyways. They're very hard to finish. I need to get a better plan for next week, and maybe even divide it up and put another meal in there. Right now, I'm going to try to limit myself to two cheat meals a week. I usually have cheat days, cheat weekends,... eep. Lots of cheats.

I'm still sick, but I'm feeling better. Thanks for all the positive vibes. They must be working. :heart:

Soreness:
Abs are a little tight, but nothing bad.

Goals:
*stick to meal plan
*get in water

Meal Plan - 1800 cals, 40/40/20
M1: 5 egg whites, .5c oats, 1c blackberries, multi
M2: 1c LF cottage cheese, 1c oats, FF SF pudding mix
M3: 3oz chicken, 2c spinach, spray dressing, 9 WW saltines
M4: 1scoop PP, 9 WW saltines
M5: 3oz. salmon, 1c asparagus
M6: .5scoop PP

Total Cals:.....1746
Fat:..........37g - 20%
Carbs:.....200g - 41%
Protein:...160g - 39%
Water:.....136oz

Cardio and/or Weights Plan
A.M. - None - laying off this while sick
​

P.M. - Back/Calves
Back
Pullups (5, 4, 3)
Seated Cable Rows (9x12, 11x12, 11x12)
One Arm DB Rows (30x12, 30x12, 30x12)

Calves
Seated Calves (90x25, 90x25, 90x25)
Standing Calves (155x20, 155x20, 155x20)

​
 
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Hey girl! :wavey: Glad you're back to logging. Organizing your meals according to your hunger and activity definitely helps.

I also saw your comment about too many cheats...I will be the first to set up and say YES, too many cheats are definitely detrimental! Until I minimized my cheats, I didn't see the progress I wanted. Now I save them for vacations and social situations that I cannot avoid - but I couldn't make the gains I wanted with a weekly cheat meal.

I'm sure you'll figure it all out :heart:
 
ck2006 said:
:heart: :heart: :heart:
Click to expand...

Right back atcha, crazy bingo lady. :lmao: :heart: :heart: :heart: ;)

Roonytunes said:
Hey girl! :wavey: Glad you're back to logging. Organizing your meals according to your hunger and activity definitely helps.

I also saw your comment about too many cheats...I will be the first to set up and say YES, too many cheats are definitely detrimental! Until I minimized my cheats, I didn't see the progress I wanted. Now I save them for vacations and social situations that I cannot avoid - but I couldn't make the gains I wanted with a weekly cheat meal.

I'm sure you'll figure it all out :heart:
Click to expand...

Hi, Roonytunes! :wavey: It's good to see you around these parts. :D

Hopefully I will get it worked out. I'm like a broken record. Eventually (SURELY!) I will find something that I can live with consistently that works (that I'm willing to stick to). :lmao:
 
Friday, March 16, 2007
TGIF! - CHEAT MEAL! WOOO HOOO!!!

Weight Progress:


BF Progress:


Measurements


Pics:

Mood/Thoughts:
Finally! I stuck to my meal plan yesterday. It's a lot easier to do when there isn't a bag of caramel rice cakes around. :lmao: Yesterday kinda sucked because the NCAA tournament was playing a block away from work. The fans took all of our parking in our garage, including reserved spots, AND it was nearly impossible to get around downtown. One of them even ran through the gate and broke it, so they didn't have to pay the parking fee! :lmao: So, I couldn't tan during my lunch break. At least my boss let me go home early (while a game was still going), so that I would miss the crowd once it let out.

The husband and I are thinking about moving closer to where I work, and he is thinking about getting a job there. His school district is one of the lowest paid in the nation (well, one of the lowest paid states, and one of the lowest paid counties in the state), so he would get a job there. They're one of the highest paid in the state, so it would probably be a 10k/year increase at least. This would also mean that I can start going back to school! I need 6 more undergrad classes (4 of which have a lab, yuck!) before I can start working on my Masters. Now I wish I would have stuck with a Biology degree back in the day instead of getting a Math & Computer programming degree. Oh well. Hopefully, if I take summer classes and full semester I can be in Physical Therapy school next year. :D If we move there, we are also buying a house. There's no need in wasting our money on rent. We did have our hearts set on DC or NYC, but we have decided that we can't put our parents through that. His mom is really struggling mentally, and I'm the last bit of family my dad has. NYC will always be there if we want to visit.

So, I'm excited about house shopping and applying for school! Too bad I know nothing about real estate, how much we should spend on a house, etc. I'm also keeping my fingers crossed that my boss would be lenient with my work schedule. I don't want to have to quit my job and lose my health insurance. :(

Pretty exciting stuff! I'm still sick, but I'm feeling better today than I have all week.

Soreness:
a little sore all over

Goals:
*stick to meal plan (other than cheat)
*get in water

Meal Plan
M1: 6 egg whites, .5c oats, .5c blackberries, multi
M2: .5c LF cottage cheese, .5c oats, FF SF pudding mix
M3: .5c LF cottage cheese, 2c spinach, spray dressing, 7 WW saltines
M4: 1scoop PP, 7 WW saltines
M5: Cheat meal! - Chinese takeout & wine or beer


Total Cals (before cheat): 978 -- I'm trying to save up some cals before my meal, so that I won't do so much damage. :chomp: Hubby wants General Tso's, Sesame Chicken, and Lo Mein.
Fat:..........19g - 18%
Carbs:.....120g - 45%
Protein:...86g - 37%
Water:.....136oz

Cardio and/or Weights Plan
A.M. - None - laying off this while sick
​

P.M. - Chest/Bis/Abs - We may put this off until tomorrow
Chest
Incline BB BEnch (tbd)
Flat DB Flyes (tbd)
Cable Crossovers (tbd)

Biceps
Standing BB Curl (tbd)
DB Preacher Curl (tbd)
Reverse BB Curl (tbd)

Abs
Cable Crunches (tbd)
Reverse Crunches (tbd)

​
 
Thanks, CK! I was so excited, but yesterday my husband had a phone interview with an amazing school in DC. DAMMIT! Right when we had almost made up our mind!
 
Saturday, March 17, 2007
Stats Day! (I need to stop taking stats after a cheat meal! :lmao:)

Progress (5.1.07 Goal: 123.4 - 11.0% BF)
3.17.07 - 130.4 lbs - 15.8% BF - 20.6 lbs Fat - 109.8 lbs LBM

Mood/Thoughts:
Is that goal date too soon? LOL! Well, it looks like I'm holding on to more fat than when I left off logging. :lmao: Imagine that! :D I'm almost where I expected myself to be, though. I can't seem to shake this cough, either. No matter what, though, I am starting cardio tomorrow. I'll walk for 45 minutes if I'm not up for running. Eh, I don't have much to say today. I hope everyone is having a great weekend!

Soreness:
none. Kinda stiff.

Meal Plan - Won't be logging today. I have no idea what we're eating. :lmao: I'm going to keep it healthy unless we go to the St. Patty's Day buffet and beerfest. lol
M1:
M2:
M3:
M4:
M5:


Total Cals: 978
Fat:..........TBDg - TBD%
Carbs:.....TBDg - TBD%
Protein:...TBDg - TBD%
Water:.....TBDoz

Cardio and/or Weights Plan
A.M. - None - laying off this while sick
​

P.M. - Chest/Bis/Abs - Skipped it yesterday
Chest
Incline BB BEnch (tbd)
Flat DB Flyes (tbd)
Cable Crossovers (tbd)

Biceps
Standing BB Curl (tbd)
DB Preacher Curl (tbd)
Reverse BB Curl (tbd)

Abs
Cable Crunches (tbd)
Reverse Crunches (tbd)

​
 
Will2BLean said:
Thanks, CK! I was so excited, but yesterday my husband had a phone interview with an amazing school in DC. DAMMIT! Right when we had almost made up our mind!
Click to expand...


Things happen for a reason and you will know what is right for you guys. :heart:
 
So, some big news... I mailed my application and fee to the university this morning for Summer 2007. EEP! I'm so frickin' nervous, excited, anxious, blah. Also, I've decided to lay off the logging and only keep up with my paper log for now. Anyways, I just thought I'd fill you all in instead of abruptly leaving. I'll still be checking in on everyone else's logs. :heart: :heart:
 
Monday, April 16, 2007
The Shadow Plan - Week 3

Progress (Goal: 11.0% BF by the end of May)
4.15.07 - 129.0 lbs - 15.4% BF

Mood/Thoughts:
I think it's time for me to start logging online again. I had great results the first week of The Shadow Plan, but last week I really didn't stay on top of the diet. I have a whole lot of stuff going on outside of work right now, and this will keep me focused.

I've decided to go back to school, but I've changed plans. I honestly don't feel like going to school for years again (I had originally applied to a DPT program). I already have enough student loans as it is! I am waiting to hear back from a community college, so that I can take a couple classes over the summer (Anatomy & Physiology I and II, and Developmental Psychology) -- I hope my boss is willing to work around my schedule. Being jobless scares the shit out of me. The husband and I are then relocating, so that I can go to school to be a PTA. I've been corresponding with the coordinator, and they're going to let me apply late. I have to get all of my observation hours AND proof that I'm enrolled to A&P I by May. :worried: Yep! I'm a bit stressed about that. I really don't have much time, and I hope the local community college sends their papers out quick. As of right now, I haven't even got their acceptance letter.

So, that's what's been going on with me in a nutshell. On to the logging! :D

Soreness
none

Meal Plan
M1: 1 scoop PP, 8oz. skim, multi
M2: 1oz. almonds
M3: 3oz. chicken, 2c spinach, 2T Newman's Own Light Balsamic Vinaigrette, 8 Triscuits, apple
M4: 1.5oz. peanuts
M5: (PWO) 3.75oz. chicken, 1/2c broccoli, 1/2c potatoes
M6: 1 scoop PP, 8oz. skim


Total Cals: 1508
Fat:...........61g - 37%
Carbs:......120g - 26%
Protein:....137g - 37%
Water:......128oz

Cardio and/or Weights Plan
A.M. - Cardio
15 minute w/u, HIIT 45/75 x 7​

P.M. - Weights
Legs
Leg Press - 4 sets...15, 12, 8, 6 reps (230x15, 320x12, 410x8, 460x6)
Stif deads - 4 sets - 15,12,8,6 reps (85x15, 95x12, 105x8, 115x6)
leg extensions - TRIPLE DROP SET (100x10, 90x5, 80x5, 70x5)
Donkey calf raise - TRIPLE DROP SET (120x10, 110x10, 100x10, 90x10)
Holy Crap! My legs are Jell-o!!!!
​
 
Last edited:
Tuesday, April 17, 2007
The Shadow Plan - Week 3

Progress (Goal: 11.0% BF by the end of May)
4.15.07 - 129.0 lbs - 15.4% BF

Mood/Thoughts:
Well, yesterday went just as planned! The only change I made was the chicken breast I had for dinner was a 3/4 oz. bigger. :chomp: I wasn't upset about it at all. LOL!! The extra 1/2 oz. of peanuts at M4 really curbed my hunger throughout my workout, and I actually made it to dinner without snacking my brains out. :D Shadow, you're a genius! :)

Yesterday's leg workout was great. By the time I got to the triple drop sets my legs were already screaming! I could barely move any weight. It felt so good! I tried to run to the mailbox (just down the driveway), and I couldn't pick my feet up to get there. :lmao:

Soreness
Mild soreness in thighs - specifically inner thighs... back's a little sore from the SLDLs, too.

Meal Plan
M1: 1 scoop PP, 8oz. skim, multi
M2: 1oz. almonds
M3: 3oz. chicken, 2c spinach, 2T Newman's Own Light Balsamic Vinaigrette, 8 Triscuits, apple
M4: 1.5oz. peanuts
M5: (PWO) 3.75oz. chicken, 1c Steamfresh seasoned cauliflower :p, 1/2c potatoes
M6: 1 scoop PP, 8oz. skim


Total Cals: 1508
Fat:...........61g - 37%
Carbs:......117g - 26%
Protein:....136g - 37%
Water:......128oz

Cardio and/or Weights Plan
A.M. - NYC Ballet, Disc 1
Sections 1-12 (45 min.)
I LOVE this DVD! It feels so good to stretch.​

P.M. - Weights
Back
SEATED ROWS - STRAIGHT BAR - PULL TO BOOB AND CHIN LEVEL - 4 SETS 8-10 6 TUT (7x10, 8x10, 9x10, 10x10)
NARROW GRIP PULLDOWN(PALMS FACING EACH OTHERS) - 4 SETS 8-10 6 TUT (90x10, 110x10, 130x10, 140x10)
PULLOVERS - 3 SETS 8-10 6 TUT (30x10, 35x10, 40x10)
BENT OVER DB LAT FLYES (SUB FOR REVERSE PEC DEC) - 3 SETS 8-10 6 TUT (10x10, 10x10, 10x10)
This workout felt SO good! I should have went heavier on the pullovers and rows, but I didn't think it would be so easy.

Abs
SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET
I am looking forward to the new ab workout Thursday. I didn't realize how fast abs gained endurance. This barely even burned. :D
​
 
Last edited:
Yes, please keep at the logging! I look forward to reading it daily :) You are doing so good.



~~~~~~~~~~~~~~
I think it's time for me to start logging online again. I had great results the first week of The Shadow Plan, but last week I really didn't stay on top of the diet. I have a whole lot of stuff going on outside of work right now, and this will keep me focused.
 
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