okay, I typed a whole freakin' story only to screw it up and lost it... :whistle:

abridged version:

-did a BFL challenge and got to 133 lbs 24%...

-totally let the diet slide even though the workouts continued and got up to 153.4 lbs 35% :mad:

-brother (workout buddy) challenged me to recommit with him as he also screwed himself over in the diet area

-today I am 145.6 lbs 33% (according to my scale)

I love this site and had just found it when my lovely computer crashed, but I have returned!! :spaz:

So here is what I am doing:

1) entering diet into FitDay (something I didn't do before even though I wrote down everything I was eating). I am shooting for a 40:40:20

2) including additional running during the week. I am totally inspired by everyone doing marathons on this site!! Rockenmama... what can I say... :bow: I have signed up for a 10K in September and I am currently working on increasing my distance and bettering my time... right now I can do about 5K in 30 minutes...

3) work on getting my brother back on track. I need someone who is going to call a spade a spade and not let me slide. Finding inspiration from Star Wars.... "Do or do not. There is no try." "I don't believe it... That is why you failed" I know I can do this... I have done it before!!! :db:

4) goals-- 125-130 lbs 20% BF or less If the weight ends up being higher, I don't mind... but I want to see 20% BF or less... I think it is doable... I am 5'3, but can reach 5'4 with some fluffy hair... tired of not having pants just 'fit'. I would love to just grab a pair of pants and go...

anyway, I thought I would make myself more accountable by journaling out here...

so forgive my rantings... :p

well, up in weight this morning to 147. I am sure it has something to do with the fact that I was up every 30 minutes with my DS who was sick. On the bright side, my laundry is done.

Looks like I won't be going to the gym today. I will have to work out some routine that I can do around the house and hopefully be able to work it in around the 'quick use the bucket!' ..shouldn't the sprinting to grab the bucket count as exercise especially since I have to leap the couch practically everytime? there's a thought... :confused:

this am wt: 146.6

yesterdays #s:
Fat: 32 287 21%
Carbs: 176 579 41%
Fiber: 31 0 0%
Protein: 133 534 38%
Totals cals 1508

I think overall my eating went very well yesterday. Although I must admit I am probably liking the oatmeal with protein a bit too much. I had it twice yesterday. I have been eating it cold and kinda soupy... mmmm It is so humid out and that combination always appeals when it is like that.

So I didn't get any exercising in yesterday... unless you count doing laundry all day, scrubbing the carpet, etc exercise which I don't. So feeling rather guilty for it today. Perhaps guilty isn't the word just disappointed, but whatcha gonna do but keep going and do something different today. :db: and today I have shall do better. My little guy is doing better so it is time to go running. Shooting for 3-4 miles and then I thought I would go to the water park since we have been couped up inside the past couple of days.

Here was yesterdays meals:

oatmeal/protein/cinnamon
tuna/peas(no salt)
tuna/peas/cantaloupe/pickle slices
celery/pb
oatmeal/protein/cinnamon

I realize someone could argue that I am having too much protein powder... but ohhh it was yummy. I don't suppose I could throw in that the oatmeal/protein combo has a really nice split huh? Any takers? :lol:

this am wt: 146.4

Fat: 39 355 26%
Carbs: 119 405 30%
Protein: 148 594 44%
Total cals: 1427

well, yesterday's running didn't happen. I got up early to trim my trees and bushes because brush pickup is today and I didn't want to get stuck with the pile I already have for another 2 months. So I had the fantasy it would take me about 2-3 hours and then I would go to the gym. Noooooooooooooooo.... 8 hours later... :rolleyes:

I shouldn't complain because my yard looks really nice, but still... I feel like I didn't work out yesterday. However, my lower back says oh yes you did! :lol:

Today is my normal strength training day and is chest/back/shoulders. I am looking forward to feeling like I actually did something... :bb:

Hey congratulations! As one of the other runners on here, I'm rooting for you. I also LOVE your thread title... that Yoda quote is one of my favorite motivational phrases... I have it taped on my computer monitor so I see it all the time. Feel free to post up any questions you have about the distance running training programs. Nice to have you with us!

Hey congratulations! As one of the other runners on here, I'm rooting for you. I also LOVE your thread title... that Yoda quote is one of my favorite motivational phrases... I have it taped on my computer monitor so I see it all the time. Feel free to post up any questions you have about the distance running training programs. Nice to have you with us!

I am kinda a Star Wars/Lord of the Rings/and too many others freak. I can quote those entire movies... :lol: I also find motivation out of the Yoda/Luke part "Luke-I don't believe it... Yoda-That is why you fail." Simplicty and truth.

I have seen several different running programs people are following. My biggest thing right now is getting different running shoes. I like the ones I have, but they are shot. Unfortunately, I don't have $150 to buy the 'proper' shoe. Mine have to run under $30 cause of my budget. I think my leg fatigue would greatly improve then.

I don't know where you live, but you might try an "off-price" store like Marshalls/Value City/TJ Maxx. They often have running shoes at a decent price. I usually buy mine at a sporting goods store here in Philly called Modell's (like a Sports Authority or Dicks Sporting Goods) which has a "clearance" rack of last year's shoes at good prices. Another option to look at. Finally, you can sometimes find "new" stuff on eBay... someone buys a pair of running shoes, runs a few miles in them, and realizes they are not the right size or don't have the right kid of support or whatever. I just checked and there were a lot of them on eBay... either brand new or used once/twice... all under $30.

this am wt: 146.4

Fat: 33 296 26%
Carbs: 102 337 30%
Fiber: 17 0 0%
Protein: 124 494 44%
Total calories: 1208

As for my eating... I didn't eat enough calories. I shall do better today.
Yesterday's workout went well. I am having issues with my brother. He is now up to 240 lbs. It is really frustrating to have your workout buddy not into things. All he could talk about was his upcoming birthday and what food he was going to eat. This was after we talked about how he wants to get back into shape for this new job he wants to apply for. We both know how hard it is for people in our family to lose weight... you have to focus and really work at it. I guess I am just frustrated because he had lost 105 lbs and has gained 40 of it back. I don't want to see him develop diabetes and high blood pressure like practically everyone else in my family. Well, I guess all I can do is keep doing what I am doing and hope the it inspires him to get back on track.

Afterwards I went and bought a pair of new running shoes. Asics gel. They feel really weird on my feet. I am so used to buying a cross-trainer shoe that it feels strange to have all the padding on the heel and not the front or all around. There were some other running shoes that had more padding on the front, but that felt really funky when I tested them out. The big test will be today on my run... finally get to go running. :tu:

this am wt: 144.4

Fat: 27 247 21%
Carbs: 130 433 37%
Fiber: 21 0 0%
Protein: 125 501 42%
Total cals: 1269

As for the eating... went well, but still need to up the calories another 100+ to closer to 1400. Had long talk with my brother about him getting back on track with his eating. I reminded him about how great he looked and felt last year at this time. He has had a lot of bad news lately and just can't get out of his funk. Still just trying to do my thing and hopeful start a fire under his... if for no other reason than to show up his big sister! ;)

As for the running... tried out my new running shoes. On the treadmill, I first started out at a fast walk for a brief 2 minutes before picking up the pace. Shoes were feeling pretty good. About 10 minutes into my running, my hip starts really bothering me. I chalk it up to my body just getting used to the shoes it will pass. By 20 minutes into my run, I am totally dripping sweat and can barely maintain my normal pace. I keep thinking to myself... geez, it has only been 5 days since I last went running... I can't have deteriorated that bad... could the shoes have anything to do with it? :confused: So I continue on and my stomach starts really hurting like I am getting an ulcer or something. I am getting really PO'd at myself. Cursing that I have become that pathetic that I can barely run my short distance. So I say ignore it, it will go away... (Note to self: Pay attention when body is trying to tell you something is different) Anyway, finally I can't take it anymore and just slow it down to a fast walk and slam water. After walking that way for about 10 minutes, I look down and FINALLY notice that I had the machine at a 20% incline!! :whistle: So then I thought hmmm... perhaps I should start my run over?? :p While I was contemplating that, my brother showed up and I ended up walking another 25 minutes at a quick pace. Guess next time I should verify the machine is completely reset before starting up... :o

this am wt: 144.6

Fat: 32 290 23%
Carbs: 143 479 38%
Fiber: 23 0 0%
Protein: 123 493 39%
Total cals: 1358

as for workout... legs/bicep/tricep/abs. Felt good to work the legs yesterday even though they were a bit sore. Today is running 4 miles. :tu:

as for eating... did better. Staying really close to my goal of 40/40/20. Need to go buy some salmon. In the mood for it and it does wonders for my skin. However, my water intake was not very good so back to regular.

this am wt: 144.0

Fat: 26 235 19%
Carbs: 145 493 40%
Fiber: 22 0 0%
Protein: 126 505 41%
Total cals: 1326

as for eating... very well, but I still need to up it another 100-200 calories

as for workout... run went awesome 3.5 miles

way to go! keep on keeping on... it's the best way to make progress.

this am wt: 146.4 :confused:

Fat: 27 242 21%
Carbs: 142 477 41%
Fiber: 23 0 0%
Protein: 109 434 38%
Total calories: 1245

as for eating: I think my weight has gone up because on Saturday I had a cheat meal. Well, if we are going to be honest about it... it was a cheat grazing. Nothing overly bad... just high calories. I plunked it in to fitday.com and I came out to 2500+ calories for the day. So, yesterday I was 145.6 and now today I am up some more. However, I know it is not going to stay, so I shall not to try and focus on the number... yeah right :rolleyes:

a rant about a comment made about my body...
so this past weekend my sister threw a party and I wore a sleeveless top... and there were mosquitos (of course :rolleyes: ). So I was showing her this bite on my arm and she says do that again. I said do what?. ..Put your arm out again... so I did. She says oh you are getting some slight muscle there and chuckled. I got a little proud (should have known better) and said that yeah I have been working on it and did a psuedo-lat pull down.... (...because for a brief moment I thought the crazy thought that someone finally noticed all my hard work.) Then her face dropped the smile and said that I have the upper body of a guy. WTF!!! :eek: I said "you're kidding". She said no that I have that triangle thing going and my shoulders are all muscular... and from the neck down... if I didn't have breasts, she would swear I was a guy. Family... gotta love 'em. Now I keep looking in the mirror... and feeling all self-conscious... as if I need to put myself under a microscope more than I already do!!! :mad: Of course, I could look at this philosophical and say that comments only hurt you if you believe that some part of the comment was true.... I don't think I look like a guy... but I will admit that my upper body has way more definition than any other part of me... and I have a medium frame, so I guess I don't really look "petite and feminine". Until I can lower my BF, my waist is always going to look thick, but my lower body is getting better. Again, diet and exercise is the key.... and I am doing it the right way. I have been wondering if anyone could tell an improvement and that was the comment that I get... the sad thing is that I am obsessing about this now... grrrrrrrrrrrrrrrrrrrrrrrrrrrrrr well, I warned you guys that this was a rant... an all over rant... :p

did my legs/bicep/tricep workout-- went well. Afterwards I had my bodyfat % done. I did it because it worked out that way, but the trainer said that getting measurements after a workout are skewed.... hmmm... I will have to do some research into this. He wasn't sure if it was the better or worse, but they definitely are off because of blood pumping through the skin... interesting concept. Must do research and see if that is true.

According to the measurements:

Tricep 26
Suprailiac 32
Thigh 32

calculates out to: 33.39% BF ewwww

pictures... we need pictures...

okay I will try to take some pictures, crop and post them...

this am wt: 146.4

as for exercise... went running today. Very good results. My new shoes are making quite the difference in my legs not feeling tired.

as for eating...

Fat: 37 337 25%
Carbs: 134 458 34%
Fiber: 20 0 0%
Protein: 138 552 41%
Total calories: 1437

I have been reading several other female journals of those who are about my height and they all have been bumping up their calories from about 1500 to closer to 2000... hmmm... I wonder if I am undereating as well thus slowing my metabolism... I know I should add probably another 100 calories to get myself consistantly into the 1500 range, but I am having a hard time doing it without totally blowing my 40/40/20 split... :confused: must reexamine my diet and perhaps throw another meal in at the beginning or end of the day. Summers kinda screw up my regular schedule... not that I should allow that excuse. I really should get up at the same time I always do so that way I would get a lot more done and my body would know better what to expect... what a concept... :lol:

this am wt: 144.8

Fat: 36 328 22%
Carbs: 132 488 33%
Fiber: 10 0 0%
Protein: 161 645 44%
Total calories: 1447

as for eating... went alright. I still need to add some more calories at each meal or add another meal.

as for working out... today I am doing chest/shoulders/back

this am wt: 145.0

Fat: 62 555 37%
Carbs: 116 394 26%
Fiber: 17 0 0%
Protein: 140 561 37%
Total calories: 1592

as for eating... well, way too much fat. I ate too many almonds even I consciously did it. I need the "fiber" help :o But I did get into the 1500 calories wise. Unfortunately, I had 2 separate times where my meals were 4 hours apart when I have been shooting for no more than 2 1/2. However, today should be much better.

as for exercise... worked out chest/back/shoulders yesterday. Today is running. Going for 4.5 miles. Depends on my time. I would like to increase my speed also. I need to do some more research into the speed aspect of my running though.

this am wt: 144.4

Fat: 32 285 20%
Carbs: 140 493 35%
Fiber: 16 0 0%
Protein: 153 614 44%
Total calories: 1450

as for eating... I ate really good, but I even added another meal and could not reach 1500. Those dang veggies don't have very many calories, but fill you up... did I just say that?!? :lol: Anyway, I am trying to slip in yet another meal and eat closer to 2 hours apart rather than 2 1/2... perhaps this will do it. Upped the water also... tomorrow is my free meal and I have 2 different parties to go to. However, I keep thinking about my free meal last weekend and how I had let it get out of control with the calories due to the choices I made. I would like to keep my cheat meal to only an extra 500 calories or so.... instead of 2000. :p

as for exercise... today is legs/biceps/triceps. Also going to try and get some running in depending how my time is doing today.

this am wt: 144.8

Fat: 38 346 23%
Carbs: 140 491 33%
Fiber: 17 0 0%
Protein: 165 659 44%
Total calories: 1552

as for eating... on target in terms of what I ate, but I did have a 5 hour spread between one of my meals which screwed some things up. I got really dizzy. Guess that means that my body is back on track in terms of burnin' the stuff off... today is my free day in terms of eating, but I am going to try to keep it to a minimum... I don't want to spend all next week burning off what I did in one day (like a repeat of last week). I am going to make a conscious effort... I have a pig roast party to attend today as well as another party, so I am going to eat before I go to each and slam water to stay away from the sugar (with whom I share a love/hate relationship)...

as for exercise... I didn't make it to the gym, so I had to improv and do squats and stuff at home.

this am wt: 144.8

Fat: 34 309 28%
Carbs: 133 483 43%
Fiber: 12 0 0%
Protein: 81 324 29%
Total calories: 1166

as for eating... looks like I over estimated in my mind how many calories I ate because I came up really short. All I wanted to do was limit my cheat to about an extra 500 calories instead I came way short of my regular 1500. Hmmm... not good. Next week I will have to do a planned out cheat meal so I have a better idea of how many more calories I am consuming. These buffet type things really throw me off... and with having 2 buffet events in one day I figured I would have ended up really high in calories.

as for exercise... unless you count hauling coolers around and giving kids "airplane" rides... no exercise...

this am wt: 142.6

Fat: 29 258 21%
Carbs: 129 444 37%
Fiber: 18 0 0%
Protein: 127 509 42%
Total calories: 1305

as for eating... really good, but the veggies have really dipped into my calorie count. I have to work in another meal!!!

as for exercise... chest/back/shoulders... went really good, but will have to give my brother crap for bailing on me... again!

so I go to the gym today and I ran 4 miles... I kept walking waiting to see if my brother was going to show up (he bailed yesterday)... eventually he shows up... and says he just wants to walk the track... fine. Usually, we walk the track when we need to converse about life and such... so I asked him where he was yesterday and he says yeah I just didn't come. :mad: Okay, okay... I technically don't have a right to get pissed, but... I just know that his GF was behind it and he is supposed to be my workout partner and kicking my a$$ when I am not putting forth the effort... it is an agreement we have between us... to not fall prey to our crappy family genetics... we had a long talk and frankly I think he is suffering from depression. His GF is a total self-absorbed and blood-sucking sponge and I think he knows this, but has absolutely no confidence in himself to cut her loose. I tried to bring up the fact he is probably has depression and should get some help.. but delicately because if my brother gets "told" stuff he is not ready to hear... he just shuts you out... anyway, we walked and talked for about 45 minutes... we talked at length about how he is miserable with how he looks and yet can't seem to get motivated... I said he should just go step on the scale to get a reality check so he knows where he is and start fresh... that was probably a bad idea... he was so depressed when he came out. :d_frown: He is up to 248... he was at 200... we talked for a while after that and I said that I would do what I could to keep him motivated... :d_frown: several of his friends believe he is depressed also... they think that his GF is causing a majority of it... he isn't smart enough... needs a better job... has no future... too fat, but if he works out then he must be trying to get a new GF... she says this stuff in front of his friends!! ugh!!! :mad: It just makes me so mad and yet so sad to see him like this... :d_frown: hopefully, he will show up tomorrow... I don't want to see him shut himself down and out...

this am wt: 142.0

Fat: 21 188 16%
Carbs: 122 423 36%
Fiber: 16 0 0%
Protein: 145 578 49%
Total calories: 1284

as for eating... missed an entire meal due to chatting with my brother, so I am low for calories. Today's plan is looking good and I expect to be closer to the 1500 that I should be.

as for exercise... today's plan is legs/bicep/tricep. The other night I was watching the World's Strongest Boy. I couldn't believe the body that 8 year old boy had. In the documentary, they alluded that the father was pumping him with steroids. However, he is working out this time around (his dad is in jail) and he is still in really great shape. It is strange to hear a kid say "Can't have carrots. Too much sugar." and "I need 3 oz of protein..." :lol: If a little guy can take such control over his eating, there is no reason that I shouldn't be able to. ;) After that show was another one called "Supersize She". It was about this woman who wanted to be a champion olympic bodybuilder... at least I believe that was the competition. So I thought, this should be interesting. But after I saw her face and voice, I was really disappointed. Definitely, steroids involved. Her parents didn't come out and blantantly say she was taking steroids, but they said she has to do what she has to do to be competative. Sad. I was really hoping to see what is involved in getting into awesome shape without the steroids. My little one saw it and said "what is that guy doing wearing heels?" :lol: I admire that someone wants to achieve a certain look. However, she was bigger than most guys I know. Women just can't achieve that kind of size without "help". They did show a picture of her in really early competitions and I thought she looked great... very muscular and really toned. At one point in her training for the "big" competition, she was at 2.5%... under 3% BF and trying to go lower! :eek: The trainer was saying that for her to maintain that BF for a length of time would do severe damage. I didn't even think that women could get that low. I didn't get to see the end of it, so I don't know if she won the competition... Anyway, it was interesting...

They should have told her she won a pizza... 2.5/3% bf, thats just berserk.

here's an attempt at a photo... you can't really see any of the definition in my arms... and there really is some!!

this am wt: 142.2

Fat: 32 292 22%
Carbs: 147 513 38%
Fiber: 19 0 0%
Protein: 133 530 40%
Total calories: 1402

as for exercise... did legs/biceps/triceps. I think I am getting stronger because I was able to move up in weight in all of my exercises... biceps are another story, but I think they will always be a struggle for me... but the battle is on! :lol:

as for eating... better than yesterday, but still could use another 100 calories. I had thought about eating some almonds, but I didn't want to throw my percentages to far off... and it was late at night. I will do the almonds today early to get the calories in.

this am wt: 142.0

Fat: 44 392 29%
Carbs: 139 472 35%
Fiber: 21 0 0%
Protein: 123 490 36%
Total calories: 1444

as for eating... went well. Still about 100-150 calories to low. I had almonds yesterday and that really threw my numbers off.

as for exercising... ran 3.5 miles. Felt really good and could have done 4. My calfs were still a bit sore from working them the day before. My brother could barely walk... we had done squats and he hadn't done those in awhile... :lol:

this am wt: 143.2

Fat: 44 394 23%
Carbs: 154 538 31%
Fiber: 19 0 0%
Protein: 203 812 47%
Total calories: 1863

as for exercise... chest/back/shoulders. Went really well. Achieved some PB on several of the weights. I can really see my upper body developing along quite nicely... just wish my midsection would lose all the fluff... one day :tu:

as for eating... I really had a great day and was planning on it being higher in calories or today would have been for my "cheat". Well, my cheat ended up being 6 oz of extra chix breast, cottage cheese, and some strawberry wafer cookies. The cookies didn't even taste that good... However, I figured if it was going to be my free meal... I might as well have something that I used to like. I guess my tastes are changing because they were a huge let down. Today's eating is going to be a challenge though. I had a hard time choking down oatmeal this morning. I just can't stomach food... and I know why. It is all over a guy. :rolleyes: When your friends (male and female) tell you what a sap you are being to believe in someone... and you don't want to believe it, but deep down you know they are probably right... the signs are certainly there... ughhhh... I just have to focus on what's important to me... what was meant to be will happen, if it was meant to be... I am so certain that I am meant to be under 20% BF and lookin' smokin'!! :lol:

this am wt: 144.8 :mad:

Fat: 24 217 15%
Carbs: 161 565 39%
Fiber: 19 0 0%
Protein: 163 652 45%
Total calories: 1519

as for eating... geez!!! I thought I was pretty freakin' dead on!! I suppose short of a perfect 40/40/20 split... but to be up another 1.6 lbs?! :mad: Got in the 1500 for calories. Only went slightly over 300 more on my cheat yesterday... what am I doing wrong??? It isn't muscle... and Aunt Flo isn't about to drop in either... my waist and hip measurements are up an entire inch... :spaz: I am back to where I was 2 weeks ago... man... I am not going to quit, but I want to know what the heck I am doing wrong! It is just so frustrating. If I am going to go up almost 3 lbs... at least let me be able to say that oh yeah it was from eating a Dairy Queen Peanut Butter Cup Blizzard and block of cheese.. that is why I am up 3 lbs! ;)

as for exercising... yesterday was a freebie for me. I did finally see Return of the Sith. (and no popcorn or drinks either...)

this am wt: 145.8 :mad: :mad: :mad: :mad: :mad: :mad: :mad:

Fat: 28 254 20%
Carbs: 125 444 35%
Fiber: 14 0 0%
Protein: 146 582 45%
Total calories: 1363

as for eating... WTF!! :d_frown: I am really having a hard time with this. Yesterday, I drank a lot of water. Almost 200 oz just to try and flush things out. I though perhaps I am retaining water from not drinking enough. I am up another inch in my waist and hips and another pound. What am I doing wrong?? Yesterday, I did not have my last snack because my stomach was already so stuffed that I just could not choke it down. Therefore my calories are low. Advice??? Here is what I had:

Food Name Serving Size Cals Fat Carb Prot
old fashioned oats 1 c 300 5 54 10
Essential Protein Whey
Protein Powder Iron-Tek 1 scoop 120 2 3 22
Spices, cinnamon, ground 1 tsp 6 0 2 0
Cottage Cheese,
fat free small curd food club 1 c 160 0 10 26
Almonds, dry roasted Sunkist 0.125 c 85 8 3 3
Chicken, breast, without bone,
broiled, skin not eaten 3 oz 137 3 0 26
Dole mixed classic romaine salad 1 c 15 0 4 1
Salad dressing, HIDDEN VALLEY
Fat Free Ranch Dressing 2 TB 30 0 6 0
Squash, winter, butternut,
cooked, baked, without salt 1 c 82 0 22 2
Cottage Cheese,
fat free small curd food club 1 c 160 0 10 26
Almonds, dry roasted Sunkist 0.125 c 85 8 3 3
Chicken, breast, without bone,
broiled, skin not eaten 3 oz 137 3 0 26
Dole mixed classic romaine salad 1 c 15 0 4 1
Salad dressing, HIDDEN VALLEY
Fat Free Ranch Dressing 2 TB 30 0 6 0 hamburger dill slices 10 slices 0 0 0 0

As a rule, I usually don't have pickles. However, I was feeling light headed and if I eat a few pickles it helps. I ran out of potassium tabs. I also usually don't eat so many almonds, but I thought I would mix it up a bit.

as for exercise... today is legs/biceps/triceps

this am wt: 144.4 going back in the right direction :tu:

Fat: 33 293 24%
Carbs: 138 476 38%
Fiber: 19 0 0%
Protein: 119 476 38%
Total calories: 1294

as for eating... the day started off really great. Got all of my planned meals in and then... I got home. What can I say? I got really upset and couldn't tolerate food. Literally, could not swallow because my throat closed up from getting so upset. Everytime I tried to eat my final meal (boy, that sounds really good doesn't it? :lol: ) I chewed and chewed, but when I tried to just get it down I gagged. breathe... breathe... Today will be better. Must stay calm. I think I am going to redo the calculations for my calories to verify what numbers I should have. I believe the last time I did them it indicated about 1500... but I believe that these are minimums. hmmm... :confused:

as for workout... going for a 5K today

Harris Benedict BMR Formula For Women

BMR = 655 + (9.6 X weight in kgs) + (1.8 X height in cms) – (4.7 X age in years)

BMR = 655 + (9.6 x 65.64) + (1.8 x 161.3) - (4.7 x 34)

BMR = 655 + 630.144 + 290.34 - 159.8

BMR = 1415.684

okay. If I am using this formula correctly, I need to have these calories just to maintain my weight. If I want to lose 0.5 lbs a week, then I would subtract from that 250 calories. Right? That cannot be right... :confused: That is less than 1200 calories a day... must go back to searching the forums to see what I am missing here....

Harris Benedict BMR Formula For Women

BMR = 655 + (9.6 X weight in kgs) + (1.8 X height in cms) – (4.7 X age in years)

BMR = 655 + (9.6 x 65.64) + (1.8 x 161.3) - (4.7 x 34)

BMR = 655 + 630.144 + 290.34 - 159.8

BMR = 1415.684

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9


Found it!!! knew I was missing something.... I am going to go with moderate activity. I am between 5-6 days a week so I will go with the low end....

Calorie-Calculation = 1415.684 x 1.55

Calorie-Calculation = 2194.3102 per day

would like to lose about 1-1.5 lbs a week... and looking over the advice on the site as "If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level"

so if I am shooting for 1-1.5 lbs a week... my range would be 1444-1694 calories per day...

seems like I have calculated everything in....

this am wt: 140.8

as for eating and exercise... life happened. My little world collapsed in on me last week and I am still just trying to dig out this week. My eating was clean... but I just didn't have time to track it. Exercise... happened wherever I could fit it in... home, work, wherever... Today I went to the gym and did chest/back/shoulders. Chest had a PB and I can definitely tell improvement there. Back also saw a PB. Shoulders felt funny and someone was constantly using my dumbell sizes for sitting shoulder raises... so I upped my reps on lower weights... not what I wanted, but I had to do it or it was nothing. I was extremely tight on time and could not wait for the db weight I wanted. Then again... I could have walked over to this girl who was sitting on the bench for 20 minutes shamelessly flirting with this guy... she had the weights I wanted to use and was just holding them... she never did use them... I so wanted to say something like "are you done using these for fake impressiveness factor props? I would like to actually use them." However, that would have been a bit catty... :rolleyes: I am a bit stressed out and just didn't have patience for that kind of thing today...

Tomorrow is another day... I will work on a better attitude... but it was nice to be able to beat out my frustrations on weights.... :db: better that than eating myself into a higher size... :spaz:

this am wt: 142.0

Fat: 23 206 17%
Carbs: 140 501 42%
Fiber: 15 0 0%
Protein: 119 477 40%
Total calories: 1216

as for yesterday's eating... ate really good, but due to crunch time did not get one of my meals in, so was too low in calories. Back at school and trying to work out my new schedule and routine.

as for today's exercise... running was the game plan today. Only did 2 miles. I wanted to do more, but again my time issue is a problem. I have been thinking about this and have decided that I am going to do HIIT on T/R mornings and then MISS in the afternoon to up the cardio for the week. Another LISS or MISS on Sat or Sun to get to 3 days a week. I feel like I really need the extra cardio to burn the fat off.

Gotta say I have been really inspired by Hibiscus, Rockenmama, Boxer-in-training and Chameleon... they all have a personal goal in mind and have gone or are going after it. I would like to see below 20% BF and that is exactly what I am going to do. I have been thinking quite a bit about my intake and thinking that I should really do more of a 50/30/20 split rather than the 40/40/20 that I am doing now. I think it will definitely up my overall calories... which I think I need to do and hope to see better results. However, I would like to finish out a good 6 weeks on my 40/40/20 just to see where I am before changing anything. Soooo... I am getting my BF redone on 9/8. That will have been 6 weeks on the eating plan and 4 weeks since my last photo. I am curious to see the results... I just don't see any... I feel stronger and the higher weights I am doing is proof of it... I just don't see any changes though... perhaps the pictures will show more...

this am wt: 142.0

Fat: 32 291 26%
Carbs: 136 449 40%
Fiber: 24 0 0%
Protein: 96 385 34%
Total calories: 1221

as for eating... still to low. I need to add more calories to each of my meals. The veggies are really to low in calories.

as for exercise... today has legs/biceps/triceps on schedule... feel the burn!! :db:

this am wt: 139.6

as for eating... completely clean and on track these past few days.

as for exercise... this has not been as hard core as I wanted. Want a day in my life lately?? Decided to finish staining some trim on my house because the weather has to cooperate for such things... so where is the trim that I have to finish? 40 ft off the ground. I ask my dad to come over and hold the ladder because I am terrified of heights, but this has to get done and I believe in trying to get over my fears of things (and there is no way I would let my Dad go up there and do it).... so I get everything out and pour a small bucket of the stain... I climb up the extension ladder and get to the very top... I hook up the bucket to the ladder and within seconds...out of nowhere these bees start attacking my face... :eek: I actually had to stop and think about... hmmm... would I be better off covering my eyes with my hands or holding on to the ladder? :confused: ... Split decision... one hand ladder... one hand for eye protection... I am screaming in pain on the ladder... my dad is freaking out... I lost track of how many times I got stung... but the little beasts stung my temples and there was intense pain... I tried to get down the ladder while protecting my eyes and yelling at my Dad to get away... I didn't want him to get stung... I got off the ladder and bolted off running hoping they would follow me and not go after my Dad (I am sure that I must have gone a good 1/4 mile in a full blown sprint)... YES... I do know that was not the best thing to do... but hey... panic was ensuing by that time and my only thought was getting those things away from my Dad...
anyway, I go back to my house and immediately go into the bathroom to survey the damage.... my face is red and stingers need to be pulled out... I had to have my dad have to pull out all the stingers from my face... later I am sitting with a big bag of frozen veggies attached to my face... only to add injury to insult and get stung again on the back of my leg... my Mom called my house to see how the staining was going and my Dad told her what happened... she didn't believe him... in fact, a bunch of people called and everyone thought my Dad was kidding... that was until my sick and twisted family came to survey the damage... only to say "only something like that could happen to you... you should write a book of all the strange and unusual things that happen to you" to which I reply "yeah, well it would end up in the fiction section because no one would ever believe this stuff wasn't made up" :lol:

so that kinda nixed my workouts for the past few days... the swelling has to go down and I hurt all over... I suppose I could have worked through the pain... but honestly... I didn't want to have to face the onslaught of comments from people at the club (I already get that from family and friends).... "What happened to your face!?" "You look like sh&t!" "What does the other guy look like?" "I didn't know you were into boxing" :lol:

this am wt: 139.6

Fat: 27 242 19%
Carbs: 175 592 45%
Fiber: 27 0 0%
Protein: 117 468 36%
Total calories: 1417

as for eating... very good. A tad low by 50 cals or so, but the percentages are really good. Probably one of my best days.

as for exercise... quite a bit of yard work. Mowing, weeding, hauling gravel, etc. Got stung by another freakin' bee!!! :lol: I can't believe my luck sometimes... anyway, the swelling got so bad from my other bee attacks that I had to put baking soda paste all over my face and legs... lovely. Anyway, they look a bit better today... less red, but the swelling has not gone down.

this am wt: 138.4

as for eating... I have been really busy these past few days, so I haven't had time to post... eating has been really good though. calories average about 1475 each day. my percentages have been staying at 45/35/20... each day varies some, but I did make a push for closer to 50/30/20.

as for exercise... yesterday was chest/shoulders/back. Went ok, but I was disappointed in myself. I just could not lift the weight that I have been lifting. My muscles were so wiped out... not sure why. I kind of think that I am getting sick or something... I was digging deep and just nothing... that is frustrating. Today is MISS and abs.

I was going to get my BF tested this week, but they are booked up so I have to wait until next week to do it.

the club had a no show, so I was able to get my BF tested... my results

Aug 8 Sept 8
Tricep 26 26 -0 (I don't know if I buy this no change)
Suprailiac 32 28 -4
Thigh 32 29 -3

Body fat 33.39 31.43% BF -1.96
weight 146.4 138.4 -8 lbs
lbm 97.52 94.91 -2.61
bf lbs 48.88 43.49 -5.39


I am rather pissed that I have lost over 2.5 lbs of LBM... I wanted to at least retain what I had. It boils down to the fact that I lost 8 lbs this month and to lose that kind of weight won't come without sacrificing some muscle... at least that is what I am trying to tell myself. I guess I am going to have to reevaluate things again... bump up the calories some more so I am not losing so much. It kinda pisses me off though. My weight fluctuates so much over the span of a week... sometimes I end up 4 lbs heavier and then all of the sudden drop 6... but not always. I think I am going to up my calories to 1700-1800. If I am calculating this correctly, I should lose about 1.5 a week and still could retain my existing LBM. Does this sound reasonable??

I am also rather disappointed in my tricep measurement. Of all the places on my body, they were the one spot I saw the most improvement. Practically no more "bye-bye arm", visual relaxation muscle and tone, most improvement in weight and reps,.... at yet, no measurement change... :confused:

Overall, I think I am just so bummed because I thought I would AT LEAST have been in the 20's.. maybe the high 20's, but still...

okay, okay... I am just ranting. On a positive note, I was so mad at not making it into the 20s that I ended up running longer and at a quicker pace than I was planning... nothing like changing lemons into lemonade... always hated that saying... :lol: (although I hate more the phrase "it's a win-win situation" but that is due to a boss I used to have ALWAYS saying it... when you knew it was a screwed-screwed situation) :lol:

This month I have the following goals...

-BF% into 20s
-lose 5 lbs of BF
-improve bicep weights by 5 lbs (weakest body part)
-improve running distance to 5 miles

this am wt: 137.2

as for eating... yesterday went well. 1527 calories, but I will be upping that another 150 today. I am concerned about losing another 1.2 lbs today. I don't want to lose my LBM, so I have packed extra protein and carbs into each of my meals.

as for exercise... yesterday was HITT. Today I did legs/biceps/triceps

Here was the workout.... any thoughts???
reverse lunges (smith rack)
3 sets @ 10 x 45 lbs each leg

abs - reverse leg lifts 3 x 15

squats (smith rack for safety
10 x 45 lbs
10 x 55 lbs
10 x 65 lbs

abs - bench crunches 3 x 10

leg extensions
3 sets @ 10 x 30

hamstrings
3 sets @ 10 x 40

standing calf raises
3 sets @ 10 x 10 (I keep the weight because my calfs are already so muscular)

preacher curls - c bar
10 x 20 lbs
10 x 30 lbs
5 x 40 lbs (realized to heavy)
10 x 30 lbs

skull crushers
10 x 15 lbs
10 x 17.5 lbs
10 x 20 lbs

abs - decline bench crunches 3 x 10
abs - decline bench side crunches

cable bicep curls
3 @ 10 x 15

tricep extensions
10 x 70 lbs
10 x 80 lbs
5 x 80 lbs (burned out)
10 x 70 lbs

cable pull - triceps
10 x 10 lbs

I can say I already feel the burn in my legs... I kept it to 30 seconds between sets and really worked up a sweat.

wt this am: 138.4

as for eating... on track. Bumped the calories up to the 1600 range. It worked out well. Gonna shoot for the same today.

as for exercise... oh my GOSH!!! I am feeling yesterday's leg workout... I am walking soooooooo funny today. It is all good though. :tu:

I am really pumped for this next month. I am shooting to be under the 30% in BF, but I really think that I am pretty darn close right now... so I want to blast through the barrier... I keep looking at these pictures that I have from a year ago of myself when my bro and I did BFL. I started at about 29+% BF and by week 4 was at 24+% BF... in some ways it is frustrating to know that I let myself slide, but yet I am glad that I did it because I KNOW that I can not only get back there again... but be in better shape. These next 4 weeks I am in competition with myself... and I like to win... :lol: I want to prove a point... and sometimes the best motivator for me is to tell me that I can't do something... reverse pyschology of sorts. Kinda twisted isn't it??? :rolleyes: However, if you think about it... you need to find motivation from many places, but in the end... it is up to you and how bad you want something... ohhhh, better stop rambling now... :lol:

this am wt: 139.4

as for eating... much better on the ratios yesterday...

Fat: 31 275 17%
Carbs: 207 718 45%
Fiber: 27 0 0%
Protein: 150 601 38%
Total calories: 1685

I am going to try to hit about the same today also. My weight has gone up a bit, but I don't think I have "gained" BF.

as for exercise... My glutes are sooooo sore still from Friday. As with most workouts for me, a really good one will leave my worse by day 2. This is good though. I need to blast through and build my muscle back up. Yesterday was an off day. Today is doing stuff around the house... mowing, laundry, carpets, and try to finish landscaping... depending on my time, I hope to be able to clean out the garage. Love that job!!!

Hi Sassy! Just read through most of your journal. :D

I have been reading several other female journals of those who are about my height and they all have been bumping up their calories from about 1500 to closer to 2000... hmmm... I wonder if I am undereating as well thus slowing my metabolism... I know I should add probably another 100 calories to get myself consistantly into the 1500 range, but I am having a hard time doing it without totally blowing my 40/40/20 split...

I think you had it right here as that's what I was thinking. Not enough food. I'd bump it up to at least 1,800 calories -- more like 2,000. Do that for about a month and get your metabolism going again. Then, you can slowly drop it weekly by about 50 calories and I'll bet you will see some more progress. I would go below 1,600 to 1,700 if I were you. The more lean mass you pack on, the more your body will burn fat.

You may want to change your split up some also, as you go along. Perhaps start with a 40/40/20 split and after a month or so, try a 45/35/20 split, then perhaps a 45/30/25 split, and a 50/20/30 split. As your carbs go down, your fat can go up to provide energy. In any event, it keeps your body guessing and helps to facilitate positive changes as far as bodyfat is concerned.

Another method that can be used much further down the road -- when you are pretty lean and/if you hit a plateau. It is called carbohydrate cycling. You should not use this early on and save it for much later if your body stalls.

Anyway, here's a basic article that describes it -- not sure if I'm allowed to post links here or not :eek: -- we'll see:

http://www.bodybuilding.com/fun/par30.htm

As for the tricep measurement, all I can say is that I had more trouble leaning out my tricep as I got older. I don't know how old you are. Anyway, my tricep measurement took a while to start going down when I was losing bodyfat for my contest. For some reason, it wanted the fat wanted to hang out on my triceps. As I got leaner, it finally started going down. :p

You're doing great and I like your attitude. Just keep at it! It's nice you have your brother. You guys can encourage each other! :claplow:

I think you had it right here as that's what I was thinking. Not enough food. I'd bump it up to at least 1,800 calories -- more like 2,000. Do that for about a month and get your metabolism going again. Then, you can slowly drop it weekly by about 50 calories and I'll bet you will see some more progress. I would go below 1,600 to 1,700 if I were you. The more lean mass you pack on, the more your body will burn fat.


I totally agree with you here. Sometimes the old thinking of "that is so many calories" slips in.... I am trying hard to add additional calories to each of my meals so that I am getting at least 350-400 per meal. I usually have 5 each day so that will get me to 2000. It was good that I had the BF measurement because it really woke me up to the fact that although I was losing weight... I was also losing LBM.


You may want to change your split up some also, as you go along. Perhaps start with a 40/40/20 split and after a month or so, try a 45/35/20 split, then perhaps a 45/30/25 split, and a 50/20/30 split. As your carbs go down, your fat can go up to provide energy. In any event, it keeps your body guessing and helps to facilitate positive changes as far as bodyfat is concerned.

I have been hitting more of a 45/35/20 split these days. Curious-- when you say 50/20/30, do you mean 50 protein and 20 carbs? I have been trying to up my carbs and lower the protein.... based on some of my research and reading others plans. I know everyone does things a bit different based on what works for them. Hmmm... :confused:

Another method that can be used much further down the road -- when you are pretty lean and/if you hit a plateau. It is called carbohydrate cycling. You should not use this early on and save it for much later if your body stalls.

Anyway, here's a basic article that describes it -- not sure if I'm allowed to post links here or not :eek: -- we'll see:

http://www.bodybuilding.com/fun/par30.htm

Thanks for the link!! :tu: I don't think I will be ready for that for awhile. It is an interesting read. Nice to get thoughts on plateau breaking.


As for the tricep measurement, all I can say is that I had more trouble leaning out my tricep as I got older. I don't know how old you are. Anyway, my tricep measurement took a while to start going down when I was losing bodyfat for my contest. For some reason, it wanted the fat wanted to hang out on my triceps. As I got leaner, it finally started going down. :p

I find the number a bit hard only because when I did this last year, I was at a 21 measurement and 4 weeks later I was at 20. I am at the same weight and as low in the other starting measurements, but this time my triceps are 26. :confused: I am 34... and your right it does seem to come off last in the triceps. ;)

You're doing great and I like your attitude. Just keep at it! It's nice you have your brother. You guys can encourage each other! :claplow:

Thanks Hibiscous! Gotta say that you and so many others on this site inspire me to keep at it!!

Yes, when I list the #s, I mean protein/carbs/fat and those are percentages of your daily calories. I do not mean to keep it at those ratios all the time. Sometimes it helps to switch things up. That split is one I use as I'm getting much leaner and sometimes when your carbs are getting that low, you may want to throw in a carb up day every 4th day and raise the carbs and lower the fats on that day.

Anyway, those were just ideas of splits you could try in that order. My nutritionist has kept me eating the same ratios each day for approximately a month at a time, then she would switch me to another set of ratios for the next month, and then as I got leaner, she started switching things up bi-weekly, and then finally, weekly. :)

You could also try switching to 6 meals per day to increase your metabolism -- eating every 2.5 to 3 hours.

For my nutrition plan, the grams of protein I have had have ranged between 140 to 160 or so grams -- based on the lean body weight I carry. My lean body weight is 104 to 105lbs.

And, you're welcome. Just some food for thought for you. I like to read a lot also and research everything. :cool: It's nice to get different opinions and try to come up with a plan that works best for you.

Yes, when I list the #s, I mean protein/carbs/fat and those are percentages of your daily calories. I do not mean to keep it at those ratios all the time. Sometimes it helps to switch things up. That split is one I use as I'm getting much leaner and sometimes when your carbs are getting that low, you may want to throw in a carb up day every 4th day and raise the carbs and lower the fats on that day.

I was just kind of surprised by the protein ratios, so I thought perhaps you meant carbs/protein/fat. Do you go lower on the carbs closer to competition? I have read various debates on high amounts of protein per meal... some being that more than 20-25 gms of protein are "wasteful" per meal. Curious what your thoughts or results are on this?

Anyway, those were just ideas of splits you could try in that order. My nutritionist has kept me eating the same ratios each day for approximately a month at a time, then she would switch me to another set of ratios for the next month, and then as I got leaner, she started switching things up bi-weekly, and then finally, weekly. :)

You could also try switching to 6 meals per day to increase your metabolism -- eating every 2.5 to 3 hours.



I agree with switching up the ratios... I try to do do that with my workouts also... switching after about a month. Your results are awesome, so obviously what your doing is working!! :tucool:

I currently eat every 2.5-3 hours. The hard one is the 6th meal. I get my 5 in... but the 6th is my time challenge. I don't like to eat right before or an hour before going to bed. So either I need to get up earlier and eat right away or something.... I am working on it though. It is something that I have to do.

this am wt: 137.6

as for eating... went well. Hit the 1700s, but I want to get another 100-150 calories in. I would like to average at least 1800.

as for exercise... cleaned out my garage... what a chore that was!!! I actually could park another car in there after cleaning out all the junk. It was sooo humid too... mowed my lawn... and cleaned up my house also. Today was chest/back/shoulders....

Bench press...
1 @ 10 x 45 lbs
1 @ 10 x 65 lbs
1 @ 10 x 70 lbs
1 @ 10 x 70 lbs

leg crunches w/o touching bench...
3 x 15

Lat pull down...
1 @ 10 x 62.5 lbs
1 @ 10 x 62.5 lbs
1 @ 10 x 75 lbs

butterfly chest...
1 @ 10 x 50 lbs
2 @ 10 x 62.5 lbs

incline bench...
3 @ 10 x 37.5 lbs (my chest was really fried by now) :eek:

back rows...
1 @ 10 x 75 lbs wide grip
1 @ 10 x 87.5 lbs close grip
1 @ 10 x 100 lbs wide grip

sitting shoulder press dumbells...
1 @ 10 x 12 lbs
1 @ 10 x 15 lbs
1 @ 10 x 20 lbs

lying bench shoulder pullovers dumbell...
1 @ 10 x 15 lbs
1 @ 10 x 15 lbs
1 @ 10 x 20 lbs

lying leg lifts (abs)...
3 x 10

dumbell raises to side with front tilt...
1 @ 10 x 5 lbs
2 @ 10 x 8 lbs

dumbell raises to front...
3 @ 10 x 5 lbs

dumbell raises waist to neck...
3 @ 10 x 8 lbs


on deck for tomorrow... HIIT 20 min and elliptical or some other MISS for 20 min

Nice job on the workout! :tucool:

Since I have 6 meals a day, 160 total grams of protein ends up being 26.6 grams per meal. I think as long as I don't go over 30 grams per meal, it's fine. 30 is the number I have always heard anyway to not go over, but really it depends on your own body and the amount of lean mass you have.

The way I fit 6 meals in is to have a liquid meal -- whey shake -- post workout. I was told it's fine to eat again 1.5 hours after that, instead of waiting the 2.5 to 3 hours.

My carbs did go lower and fats up closer to competition, but never below 100 carbs per day until the week before the competition. Then they were dropped down for several days, and I was carbed up again towards the end of the week.

Oh, and I haven't looked to see if you list your meals or not, but another helpful thing to do is to eat only fibrous veggies with your protein and fat for your last meal, as opposed to a starchier carbohydrate.

Take care! :)

The way I fit 6 meals in is to have a liquid meal -- whey shake -- post workout. I was told it's fine to eat again 1.5 hours after that, instead of waiting the 2.5 to 3 hours.

Thanks for the suggestion!! :tucool: It would work out great to be able to do a PWO and then eat 1.5 hours after that.... then 6 is definitely doable!!

Oh, and I haven't looked to see if you list your meals or not, but another helpful thing to do is to eat only fibrous veggies with your protein and fat for your last meal, as opposed to a starchier carbohydrate.

Thanks, incorporate that now. I also try to have fruit with protein for my morning snack and avoid the "carb" for that.

this am wt: 137.6

as for eating... went very well. However, I ate a ton of food and still managed to be under my calories, so I will have to add a 7th meal.

as for exercise... did HIIT and then LISS... nice burn!! :tu: I was really happy with my mph. I actually got up to 7 mph and could maintain it for quite awhile!! I was surprised because usually I am huffin' and puffin'... xxxcellent!!

on deck for tomorrow... legs/biceps/triceps

this am wt: 137.6

as for eating... went well. I watched The Biggest Loser 2 last night. Although "they" are saying that America is sick of reality shows, I have to say that I really enjoy this type of show. When you see someone want to be in shape so bad... you just see determination in their eyes... some desperation... almost like they reached their breaking point and they are ready to do it now. Of course, I would NEVER be able to see a 20 lb weight loss my first week... but then again, I am not as overweight either. The first week weight losses were extremely high, but it is not unusual for someone to drop quite a bit of weight their first week. What I really found interesting was their diet. The women are following a 1200-1500 calorie diet and the men are 1800-2000. My thoughts were ...geez, I am trying to eat like the guys! :D The other thought that I had was in terms of their LBM. I think the focus of the contest is losing BF and not so much of building LBM. Sure I could follow a 1200 calorie diet and lose weight... but it would cost me LBM... and probably no or very little BF % improvement.... I don't want to end up skinny fat. Anyway, I am rambling again... :rolleyes: I guess the thing is... the show inspires me to work harder... from the aspect of "take control of your life"... I can dig that... people wanting to make themselves better... :tu:

as for exercise... legs/bicep/tricep I think I am getting the flu... I feel really gross, but I wanted to get in my workout.... sometimes it is psychological ya know? ;) I figured that I would go in and see where I was... afterwards I felt better but now I have a headache and my little guy is running a temp...

split reverse lunges (smith rack)
3 @ 10 x 45 lb each leg

decline bench - abs
3 @ 10

squats (smith rack)
1 @ 10 x 55 lb
1 @ 10 x 65 lb
1 @ 12 x 65 lb hmmm... I know I could have gone another 10 lbs here... I am debating this...

leg extensions (w/squeeze at extension)
3 @ 10 x 30 (this isn't lbs.. it is the number on the machine which apparently is not corresponding to lbs... very annoying)

lying hamstring curls
3 @ 10 x 40

standing calf raises
3 @ 10 x 10

incline bench dumbell curls
1 @ 10 x 7.5
1 @ 10 x 10
1 @ 10 x 12

skull crushers
1 @ 10 x 15
1 @ 10 x 17.5
1 @ 10 x 22.5 (someone was using the 20 and oh my gosh... :eek: ..I did it, but my form was kinda questionable)

c bar curls
1 @ 10 x 20 lbs
2 @ 10 x 30 lbs

tricep pull downs (v bar)
1 @ 10 x 60 lbs
2 @ 10 x 70 lbs
1 @ 10 x 80 lbs

bicep curls with cables (each arm)
3 @ 10 x 10 (not positive on the weight here no 'plate' first one was 20)

machine dips (assisted equating to about 70 lbs)
3 @ 10

Nice job, sassy! :) Rest if you feel sickly. I hope you feel better!

What I really found interesting was their diet. The women are following a 1200-1500 calorie diet and the men are 1800-2000. My thoughts were ...geez, I am trying to eat like the guys!

I enjoy that show also! I was thinking, "Whoa they are going to shut their metabolisms down with that few calories and that much exercise." Eat more if you can! :D

I enjoy that show also! I was thinking, "Whoa they are going to shut their metabolisms down with that few calories and that much exercise." Eat more if you can! :D

Most definitely! You and I thought the same thing... it is interesting to me that I can ate at the same level as those guys and still lose weight/build muscle...

sometimes people need to lose the weight in order to get into the working out groove... then after losing a significant amount of weight there is this shock of "oh my gosh, where did I get all this loose skin?!"... um, you almost hate to say... by not lifting weights and losing weight too quickly...

the sad thing is... eventually your metabolism does shut down... then you feel so helpless when you gain weight by eating less than 1000 calories... I kinda wonder if the yo-yo dieting isn't what gets people to that kind of size.... but I totally commend them for steppin' up to the plate!! :claplow:

this am wt: 137.4

as for eating... on target... got to 1900 calories with a 43/41/16 split

as for exercise... I got bad news upon bad news today... so I decided to go for a walk to clear my thoughts... 2 hours later... my walk turned into some sort of journey... :lol: I needed it though... later I went into the club and did HIIT for 20 minutes with my bro...

on deck for tomorrow: chest/back/shoulders

this am wt: 138.0

as for eating... yesterday was my cheat meal day... and I enjoyed myself. I had buy one get one free coupons... so I had a Culvers Double Deluxe Butterburger... and a DQ Peanut Butter cup blizzard. I sooooo love peanut butter... :drool: but after eating it, I got sick... :rolleyes: guess my stomach cannot tolerate that stuff anymore.

as for exercise... well, I had an absolutely emotionally devestating day on Friday... I didn't think a person could get battle rammed from that many directions in such a short amount of time... anyway, I decided to go to the gym and work out... I ended up hitting PB on practically all of my exercises... but by the end my body was just fried... I was exhusted and had nothing left...

here is what I did...

alternating the following 2... with only 15 seconds inbetween...

bench press
1 @ 10 x 65 lbs
1 @ 8 x 70 lbs
1 @ 8 x 75 lbs
1 @ 6 x 80 lbs :db:

bench crunches - abs
3 @ 10

alternating the following 2... with only 15 seconds inbetween...
lat pull downs
1 @ 10 x 75 lbs
1 @ 10 x 87.5 lbs
1 @ 10 x 100 lbs (probably could've gone higher) :db:

machine flys
1 @ 10 x 50 lbs (way too light)
1 @ 10 x 62.5 lbs
1 @ 10 x 75 lbs (could've gone higher) :db:

alternating the following 2... with only 15 seconds inbetween... and muscle exhaustion setting in...
seated back rows
1 @ 10 x 87.5 lbs (wide grip)
1 @ 10 x 100 lbs (close grip)
1 @ 10 x 100 lbs (wide grip)

incline bench press
3 @ 10 x 37.5 lbs

alternating the following 2... with only 15 seconds inbetween...
seated shoulder presses
1 @ 10 x 15 lbs
1 @ 10 x 20 lbs
1 @ 3 x 25 lbs (realizing I gotta stop pushing or I am going to hurt myself - finished the last 7 with 20 lbs)

lying bench overhead raises - shoulder
1 @ 10 x 15 lbs
2 @ 10 x 20 lbs

alternating the following 2... right into the next exercise...
side dumbell raises
1 @ 10 x 5 lbs
1 @ 10 x 8 lbs (too heavy... form totally sucked and I knew it)
1 @ 12 x 5 lbs

front dumbell raises
3 @ 10 x 5 lbs

walked the track for about 20 minutes... holding back tears and growling.... my muscles are like "what the he$$ were you thinkin'?!?! What did we ever do to you?" I was still mad as a hornet over everything that has happened... mad at myself for letting people get to me... only to break down later and cry for hours...

ah well, today isn't much better but it is a lovely day outside... :cool: so I am going for a walk... I need to think things over and try to get a reign on my emotions...

this am wt: 138.4

haven't been able to post in a while as life kinda absorbed my time... however, I still got my exercise in and my diet was on spot... my last entry indicated what my splurge was and I jumped in weight to 141... :lol: It isn't like it should be a surprise or anything, but basically it has taken me a week of clean eating to get back to close to where I was...

today was an interesting challenge... I signed up for a 2 mile fun run with the Marines... okay, well... our "troop" started out in double time and yelling cadence... we were probably running 7-8 mph from the start... I normally have to work up to that!! :eek: so the troops really did there best in trying to encourage me along, but I could not get the foot thing down... so it meant that I was doing 3-4 steps for every one of theirs... which meant... lack of oxygen... I only made it about 1/2 mile with them and then I had to fall out of step so I didn't trip the Marines behind me... the entire course was hills... all I can say is I have such respect for those guys!! :bow: I finished it and managed to beat 2 Marines (technically 1 and the squad leader who was hounding him to hoof it)...

what was odd is that I run quite a bit and I have never been that out of breath... I sounded like I had bronchitis after 30 minutes of resting... later another runner came by and said that she has never had such a hard time breathing threw a race... hmmm... anyway, it gives me a goal to work towards. Next year, I want to be able to keep up with them and chant the cadence... :tucool:

on a side note... my size has really gone down... I have lost several inches around the middle... I was supposed to take pictures on 9/18 so I would have a good 4 week difference, but I am going to wait until 10/8 because that will give me about 6 weeks out and it is the end of the challenge for 10/8...

wt this am: 136.4

as for eating... I have been doing well... I think I am going to have to up the calories to 2100... as much as I like seeing the numbers go down... I don't think it is the right kind of weight that I am losing... I will find out my progress Oct 8 when I have my BF retested

as for exercise... going extremely well... yesterday was chest/back/shoulders... I tried to increase my flat bench press to 100 lbs... unsuccessfully... but hey, I could do my reps at 85 so I thought let me see how close to 100 I am... ah no. :lol: not there... but if being able to lift the bar off and bring it down counts, then I am half way there... ;)

anyway... I am seeing great definition coming back in my shoulders and upper arms. What I really need to do is cut the BF down and I bet my arms would be rockin' :D I am guessing I am somewhere under 30% BF right now, but I continue to pound the upper body workouts to get my tricep measurements down... yes, I know technically you cannot spot reduce... however, I desire improvement in those numbers the next time the fat gets squeezed with those lovely callipers... I want to see better than a 26 :eek: even at my so-so period I was a 21... :rolleyes:

this am wt: 135.6

as for eating... I added another meal and reached 2200 calories, but still managed to lose weight. :confused: I am going to keep it here until October 8. That will give my body some time to adjust to the new calories. Also, I am getting my BF retested so it will give me a better idea if I am keeping my LBM and losing BF.

as for exercise... Yesterday was HIIT. I have been searching the forums on the debate of fasted cardio, HIIT vs LISS, etc. I am not sure what works best for my body yet. I think perhaps I shall try an experiment of non-fasted LISS for a month and then fasted LISS for a month and see what the results are. I must admit that I am leaning towards throwing in HIIT twice for good measure each week.

on the rack today is legs/biceps/triceps :db: I have been reading Chameleon's journal. She has been doing some killer leg stuff. I think I am going to try the sumo squats that she was talking about. If I live to talk about it, I will post again tomorrow. :p

this am wt: 135.4

as for eating... hmm... hit 2100 yesterday, but I still dropped a little in weight. As I said before, I am going to keep my levels here until October 8 and then decide on what adjustments to make.

as for exercise... tried sumo squats. I wasn't sure what to expect so I kept the weight fairly light. I am not sore at all today, so either (a) I didn't do them right or (b) the weight was too light. Either or both is quite possible. I did hit my biceps and triceps really hard. The burn was felt and still is today. On a great note, my bro is really getting back into the groove of things. He is bringing his stuff, packing his meals again, etc. It is really great to see his determination and personal motivation back. :nod:

Unfortunately, today was HIIT and I can't make it to the gym today due to work deadlines. So I am going to go in and do HIIT in the morning tomorrow and then chest/back/shoulders in the afternoon.

this am wt: 136.6

as for exercise... chest/back/shoulders. It was a good workout, but I am short on time tonight.

as for eating... I have been eating quite a bit of fish lately. Today it was chicken. I made chicken wraps w/spinach instead of lettuce. Very tasty. I will hit my 2100, but barely. I have to add another meal in tonight to do it.

tomorrow is the Badger game and I have tickets!! :spaz: Hot dang!! Go Bucky!!! We certainly should beat Indiana.

Gotta run.

this am wt: 135.8

as for exercise... today I went to the Badger game. We beat Indiana 41-24. :claphigh: For exercise for the day, I had to park a 30 minute walk away just to get there!! No problem though. It was good exercise. The only thing that sucked was I was trekin' it, so I was sweating really bad. Oh well, I didn't go to impress... just to cheer on the Badgers. :claplow: Anyway, it was fun and I guess maybe you could consider my walking a low form of LISS??? Maybe not... :p

as for eating... I ate right before I went and brought a protein bar to have when I got there. However, the bar melted in my pack. :eek: So I just drank my water and cheered on the team. I ended up eating the melted thing after the game, but oh man gross!! Therefore, I am really low for calories for the day. For din-din I had 2 cups of oatmeal. :drool: Yummy!!! Still not enough over all calories, so I am going to have to work some more in.

this am wt: 135.8

as for eating... on spot. Hit 2100 calories, but I had to eat every 2- 2 1/2 hours to do it. For dinner I had a chicken/spinach wrap... :drool:

as for exercise... today was legs/biceps/triceps. Overall, I did well. I need to up the weight on the squats. I stuck with 65 lbs just for the burn, but I could easily add another 20 lbs I am thinking... 10 for sure. I am improving on my bicep curl with c/bar. I can do the 30 lbs one for 3 @ 10. I wish they had a 35 lb bar because the next jump is 40 lbs and I don't think I am there yet. Somewhere in between. :confused: My triceps are also improving. I could crank out 10 @ 80 lbs for 3 sets. Next time looking to move up to 90 lbs. I am rather happy with my gains over this past month. I am really thinking that my BF test will tell the tale. I have got to be under 30% BF by now... right? If I am not... :spaz: I might have to start supersetting or something!! Just kidding. It will come. I know I have made progress... I can see it in the mirror... :o We shall see what the numbers say on Saturday.

On a most excellent note, my bro is back on task full force. He is back to clean eating and pumping the iron hard core. He dropped 7 lbs this week :spaz: ...which obviously I had to give him a verbal bashing for stealing the whoosh. :lol: Anyway, looks like my wo bud is back!! :db:

I've been reading your journal and seeing your progress. Way to go!
I'm happy for your brother, I've been depressed myself and I know the feeling too well, good for him!
Just want to give you some support and tell you you're doing a great job! :tu:

I've been reading your journal and seeing your progress. Way to go!
I'm happy for your brother, I've been depressed myself and I know the feeling too well, good for him!
Just want to give you some support and tell you you're doing a great job! :tu:

Thanks maat! :tu:

My bro is starting to get out of his depression... it is hard to see ones you care about go through that. I also know how hard that can be as I have suffered from it myself in the past. I hope you have a great support system... I don't know where I would be without the support of my family.

this am wt: 135.6

as for exercise... well, I had exams today so my whole routine was thrown off. Looks like tomorrow I will have to hit it harder.

as for eating... again, on spot. I think I have picked that phrase up from watching "Hell's Kitchen". Anyway, the eating is getting easier the longer I stay on task. As I stick with my regimine, I am seeing results sooo... it makes it easier to say no to other stuff.

this am wt: 135.6

Last night I started getting bed spins and I didn't even get the pleasure of drinking to achieve that bit of fun. OH MAN!! I am getting sick. At minimum, a cold because my throat is freakin' burning and I can't get the water to "wet" it down. But I am so dizzy and naseous that I feel like I am going to lose everything I just ate. Then I thought perhaps sinus or ear infection?? :confused: There is no point in going to the doctor because I will just get the standard "It is a virus. If you don't feel better in 5 days, come back and see us." This bit of wisdom taking probably at least 2 hours to obtain... no thank you.

anyway...

as for exercise... I had HIIT today, so I was planning on taking it kind of easy thinking that I wouldn't do very well. I ended up running 7.5 mph for over 5 minutes which for me is just well... not done. :eek: Not for that length of time anyway. Afterwards, my bro and I continued to suck water and walked around the track flapping away. Later, I sat in the E steam room and it did help some. However, sitting here a couple hours later, I know I am going to wake up with a full blown cold. UGH! Looks like I might have to hit the steam in the early am just to breathe.

as for eating... on target. The food isn't really sitting well though. It is not sitting well in the tummy.

tomorrow is legs/biceps/triceps... at least that is what is on deck. I will have to see how I am holding up. I hate to miss those because I need the most work there.... well, gonna hit the rack early!!

wt this am: 134.2

as for exercise... yesterday I did legs/biceps/triceps. The workout went well, but I will admit that I didn't give it 110%. One reason being the smith rack was in constant usage which threw off my routine. :mad: So I ended up doing about 5 @ 20 (55-135 lbs)at incremented weights on the leg press. The biceps are getting stronger and so are my triceps. I cranked out 3 @ 10 x 80 lbs on presses. I could probably jump to 90 lbs on those now, but the last 2 will be tough. On a sour note, I screwed up. I had hoped to go have by BF tested today. They don't do that on the weekends, so now I have to wait until next week. No big deal really, but I liked having numbers for each month on the 8th. My fault. I must accept the consequences for my not planning ahead because I could have had it checked yesterday when I was there.

as for eating... I have been sick. A few days ago I felt something coming on and my stomach wasn't tolerating much. I have been continuing to eat even though I can no longer taste my food. A full blown cold has developed. It started with a sore throat, gravitated towards my head, and now is sinking into my chest. Lovely. :rolleyes: I got thinking about it though and last year about this time something similar happened. However, that time I basically had abandoned my diet and w/o regimine using my illness as an excuse. I just didn't get back on the horse. Not this time. I may have to ease up a bit on my w/o, but I should be able to maintain my diet... even if I can't taste it.
I might have to break down and go to the doctor though. I woke up this morning with a huge purple splotch along my cheek. It looks like I got a sucker punch to the face. Hot as heck. :confused: I am going to see where it goes by this afternoon. Hopefully, it isn't mono or something like that. My sister got mono once and she broke out in purple splotches but all over her body. I just know though the lovely Drs will just say "virus"... and then I will be super mad for even bothering to go. Overall, I feel just run down. Therefore, I am doing the standard lots of fluids and rest thing. Ahhh, enough of my complaining... sorry about that. :p

On a most excellent front, my bro is doing absolutely awesome. He told me that he and his wonderfully supportive and sweet girlfriend (note: thick sarcasim dripped down the very curve of each syllable ;) ) are breaking up. :claphigh: :claplow: He is happy about it. I think that is one of the main reasons for his turn around in attitude. Anyway, he is doing awesome with his diet and I can really see a difference in him overall. He is much happier and he is getting that fire back in him. I keep telling him that there is someone out there who can appreciate and treat him the way he deserves. Don't settle... he's worth it. :tu:

wt this am: 134.2

as for exercise... yesterday was LISS. My bro and I met up and did some elliptical for 35 minutes just to do something extra and yet different. Then we walked for 90 minutes at a good clip. He was telling me what his ex-girlfriend has been doing to him... the woman is nuts. She is calling and leaving messages on his phone... saying stuff like I am going to show up at your house because I know that you want to apologize for being so abusive to me. My brother is like "abusive?" where is she getting this stuff from? She was verbally and emotionally abusive to HIM!! You would have to know my brother... he is one of the most passive personalities I know. Really almost in a bad way because he gets walked on constantly. Anyone who knows him would say the same. Then she apparently brought me into the aftermath saying that I won't answer her phone calls. I just sat there with my mouth open. My brother asked me if I have gotten calls from her. I said that when we were at the club yesterday, someone did call my cell. I don't have caller-id so I didn't know who only the time of the missed call. I don't carry my cell on me when I work out because anyone who knows me knows where I am... and besides it is "my time". If it is important they know how to get ahold of me or they can leave a message for me at home. The nerve of this nut-job. :mad: Anyway, I told him that he better be careful because if she is making such accusations who knows what else she might do since he broke it off. She was still calling his cell and leaving nasty messages late yesterday. Scary. I hope she doesn't do anything... :d_frown:

as for eating... I am still sick, so food has no taste at all. Although today, I feel better. I have a cough and congestion. I am happy that I have still stayed on track with the clean eating. In terms of progress, I realized the other day that this is the longest that I have ever stayed on any sort of an eating plan. I guess that I have finally found a way of eating that works for me... instead of a diet. Dare I say a lifestyle change?! ;)

wt this am: 134.2

I was able to get my BF tested... my results

Aug 8 Sept 8 Oct 10
Tricep 26 26 22 -4 (finally some movement here...)
Suprailiac 32 28 24 -8 (yeah baby!! :cool: )
Thigh 32 29 27 -5

Body fat 33.39 31.43% 28.48 % BF -4.91
weight 146.4 138.4 134.2 -12.2 lbs
lbm 97.52 94.91 95.98 -1.54 (up 1.07 from last time :tu: )
bf lbs 48.88 43.49 38.22 -10.66

as for the months results... I am... conflicted. I was sooo upset that my triceps went absolutely nowhere last month that I really hit the triceps hard. Yes, I know that spot reducing has no place in reality... :lol: However, it served as my motivation. I was so determined to get under 30%... it was a mission... quest... thing... (from LOTR)... Anyway, that was my mantra. Must get under 30 this is ridiculous and absolutely pathetic that I can be so freakin' detail-oriented in my work and so many other things that I am not getting it done and we are talking about myself!!! (and apparently to myself... yes, precious we did--okay, enough LOTR) So yes, I yelled at myself. :p So today, I just waited and sat there saying to myself "You better have achieved your goal. It was your goal and you better have achieved it or you don't even want to know how badly I am going to kick it up on you." All in my competitive spirit of course. So the guy measures me... 3 times in my waist area and then pauses... and says "I better redo" that after looking at my numbers from last month. My brother starts laughing and says "add a few extra numbers I think she ate some skittles". NO I DID NOT!!
He says well done the numbers really went down after finishing. I however sat there and sulked. I kept thinking that my thigh measurement was a 26 last time. Not sure where I got that in my head, but I was convinced. My brother finishes getting his and we go start our workout. I was practically growling by this time. I was really happy that I was under 30%, but I just felt like I still didn't do good enough because I thought I went up 1 in the thigh area. I was already reworking my leg routine in my head. :nod: So am I happy with my results... yes. Do I think I could have done better? ... yes. Am I an over-achiever?... yes. I am happy that my LBM is going back up and not down. I think I am still on the journey, but that I still have a distance to go and should not rest.

Anyway, I have set the following goals for myself for next month...

goal #1... reduce tricep # to 20 or less (-2)
goal #2... reduce sup. # to 21 or less (-3)
goal #3... reduce thigh # to 24 or less (-3)
goal #4... increase LBM to at least 98 lbs
goal #5... decrease fat lbs by 6 lbs
goal #6... reduce BF% to 25% or under
goal #7... personal and not talking about it ;)

I still have to take some updated photographs and then I will post them as a comparision.

as for exercise... chest/back/shoulders. Workout went very good. My shoulders and back are fried. My chest doesn't feel as wiped, but I bet tomorrow I will feel it.

as for eating... spot on. Hitting around 2100 calories. Diet has been consistant combinations of chicken, fish, red potatoes, oatmeal, green beans, spinach, wheat wraps, whey protein, and no sugar yogurt. It may sound blah, but I spice up the oatmeal with cinnamon and a touch of splenda. This has really quenched my sweet tooth. :drool: The chicken spinach wraps I spice up with hot sauce (1 tbsp). It gives it some kick without the calories. I have needed something spicy to help with my breathing. I still have not felt good. Food still has very little flavor. I can tell that it is starting to break up though, so hopefully by Wednesday or Thursday I will be on the mend.

congrats, Sassypants... very impressive numbers.

now I'm going to be wondering what goal #7 is...

this am wt: 134.2

as for exercise... Tonight I got in HIIT where I achieve a 8.3 mph. I could have actually sustained it for longer if I hadn't gone into a coughing fit on the treadmill. :o My cold is clearing up and I am expecting to be back to par by Thursday or Friday.

as for eating... Really good. I had a dental appt this morning which threw my timings off for my meals, but overall I got it back into line. My appetite is coming back... with a vengence. I don't have full taste back though. Quite annoying.

as an aside... Watched the Biggest Loser again. My bro and I discuss it every Wednesday after the show. We sort of use that show very strangely. We analyze what they did, the attitude, the performance, etc... It is interesting. The one lady who got voted off tonight is doing an awesome job since leaving the show. She is looking really good and is only about 30 lbs from her goal. Good for her!! :tu: I like to see people set the bar high for themselves and go for it.

a rambling.... It just dawned on me that I am leaving for Texas in 10 days. I am going to be there for 5 days. This is sooo going to throw me off of my regimine. I like order. Chaos has its place (and fun), but when something is important to me I like order. It is just that I have sort of gotten into a groove in my training and I don't want to lose that. I have never left my home state much and going to Texas will be a blast as well as an adventure. I want to be able to try various stuff while I am there, but I also want to stay on target with my diet. :confused: This is going to be challenging. The exercise I am not as concerned with, but I know they won't have "my" equipment. This will be a bit of a challenge. Again, I should be able to adjust fairly well. One good thing is that I will be leaving pre-rooster early and getting into Dallas-Fort Worth area by 11 am. Then I am there for the weekend and 3 days into the following week. Technically, that is only 2 weight days and 1 day of HITT. I can work with that. The food thing though... that has me worried. Hotel for 5 days. Must plan accordingly.... :confused: I did warn you this was a ramble right? ;)

wt this am: 134.2

as for eating... Out of timing today. I ate my regular meals for the day, but I don't feel like I have eaten anything today. Bring on the feed bag!! :eat: Either my metabolism has totally been stolked or my body is fighting me losing the BF. Funny how your body sort of plays with you. On a brighter note, I am down to the last battle of this nasty virus that I caught. I was hoping to be better by tomorrow, but I think reality says probably more like Saturday. That's okay. I am really happy with how I handled this whole thing. I actually stayed on my eating plan!! That has got to be a first for me. Usually when I am sick, my mind convinces myself that I really need some comfort foods. Not this time though!!! :tucool:

as for exercise... today was legs/biceps/triceps

reverse lunges smith rack (w/ab crunches inbetween sets)
3 @ 10 x 45 lbs

squats smith rack (w/lying leg raise crunches inbetween sets)
10 x 65 lbs
10 x 85 lbs
10 x 95 lbs could have gone higher and I did think about adding another 5-10 just to get over 100, but instead decided to do each one slloooowwww.... for the burn.

next 3 exercises rotating
leg extension
10 x 30 lbs
2 @ 10 x 40 lbs

leg curl
10 x 40 lbs
2 @ 10 x 50 lbs

standing calf raises
3 @ 10 x 10 lbs (straight, inner, outer)

hip aductor
10 x 40 lbs
10 x 50 lbs
10 x 60 lbs

hip abductor
3 @ 10 x 40 lbs (feeling legs suddenly quivering and wanting to leave)

next 2 exercises rotating
curls with c-bar
10 x 30 lbs
10 x 30 lbs
5 x 40 lbs (just wanted to see how many I could do-- still to heavy)
8 x 30 lbs to finish out

skull crushers
10 x 17.5 lbs
10 x 20 lbs
10 x 22.5 lbs
10 x 22.5 lbs

next 2 exercises rotating
hammer curls
10 x 12.5 lbs
2 @ 10 x 15 lbs (very nice!! a pb)

tricep kickbacks
10 x 7.5 lbs
2 @ 10 lbs (my triceps are stronger than this, but for some reason my elbow cracks even though trainer has verified my form... :confused: ) I can feel a burn, so I keep them.

next 2 exercises rotating
isolated cable bicep curl
2 @ 10 x 10 lbs
10 x 20 lbs

tricep pulldown w/v bar
10 x 60 lbs
10 x 70 lbs
10 x 80 lbs (machine I used has a different pulley system thus the weights pulled heavy)

assisted dips
3 @ 10 x about 80 lbs

kicked up the entire workout. Seems like these are my trouble areas, so I want to really kick this part into gear. :tu:

as for random thoughts... so I was reading causticmuse's journal (one of the many that I scan) and she has an interesting take on last night's episode of the Biggest Loser. I won't repeat everything she said, but she makes some really good points. I think most women do complain about having to workout to hard. In my humble opinion, if I am paying a trainer (or getting on for free like on a show like that), I would be kickin' some butt and takin' names. Maybe I am cheap, I don't know. I want my money's worth. I agree with her points that the women did not appear to be really pushing it and took a more casual approach to the exercise. What is interesting is I have gone out and review both Bob and Jillian's approaches to fitness. They have similarities and they differ. Personally, I like Bob's approach to eating and most of his exercise plan whereas I like Jillian's style for exercise. Hit it and hit it hard attitude. I guess it would boil down to this for me. I would have the attitude of a guy on that show. I am not showing the entire world that I am going to fail. I would give it everything I have and then some. You would not catch me complaining about the exercise being too hard. I would be torn about who I would like more as a trainer. I like Jillian's attitude, but I watched her last season and she wasn't as "hard-core" as she is this season. I think its because she has the all male team. Last year, Bob seemed more hard-core than he does this year. He does seem to be playing more of a cheerleader type role, but again... I think the personalities that he is dealing with is dictating his style. Here would be an interesting twist... switch trainers. Would the teams see the same results? In other words... is the trainer or is it the individual? :confused: Anyway, that was the discussion that my bro and I had tonight while doing our afterworkout walk. I like those kind of discussions... yes, I am a bit odd. :p

this am wt: 132.8 :confused:

as for eating... on task... but oh my gosh... I am sooo hungry!!! :eat: Not sure what the heck is going on with my stomach, but it keeps growling at me to send more its way. I might have to try another 100 cals for the day. However, this morning the scale was positive with sticking with the 2100. I am doing something right... I think. I will continue to stay the course for another month. If I start eating into my LBM that I just built back, I will definitely up it again.

as for exercise... today was HIIT. I still have this very annoying heavy breath when I breathe. I am not coughing much, but breathing is somewhat slightly heavy--not difficult, but just takes a bit more effort. My congestion is still here, so the faster speeds of running that I got into... my throat would sort of go into spasms like I have something stuck and I have to cough it out. Again, I might have to break down and see a doctor here. However, being the stubborn one that I am... I will give it a few more days to make it officially 10 days that I have had this crap for. You know what will happen though? I will go in and they will say this virus has stuck around with some people for at least 14 days. If you still have it after another 3 days, come back. :nod: I speak from numerous experiences on this. Although, I am a bit concerned now that it might have turned into bronchitis. I just don't like to take medications if I don't have to.

on deck for tomorrow... chest/shoulders/back

Hi there! :)

Okay, I have to go do leggies, but I wanted to comment about The Biggest Loser. The women are driving me insane! :p They fight each other so much. Why can't they work together? And what's up with all the whining & crying? I couldn't take that. I say just shut up and do it, giving 110%.

I prefer Bob. I think he's pushing them to train hard but doesn't yell a lot. I would get very irritated with someone always yelling at me. I'm more self motivated, however, and I suppose some respond to the yelling motivation better than others. At times I think the men have been irritated with Jillian. They seem to be mostly pushing themselves.

That's all. :lol: Have a great weekend!

The women are driving me insane! :p They fight each other so much. Why can't they work together? And what's up with all the whining & crying? I couldn't take that. I say just shut up and do it, giving 110%.

Totally with ya hibiscus!! :tu: There is way too much whining and crying on their end. They have no other responsibilities than getting in shape. No job, no kids, no going to school, no cleaning the house, no mowing the lawn, NOTHING!!! Although there is a certain amount of stress in being away from your loved ones... they have the entire freakin' time to workout and eat right!! I wouldn't even know what to do with that kind of free time. And they are complaining about it?!?

I prefer Bob. I think he's pushing them to train hard but doesn't yell a lot. I would get very irritated with someone always yelling at me. I'm more self motivated, however, and I suppose some respond to the yelling motivation better than others. At times I think the men have been irritated with Jillian. They seem to be mostly pushing themselves.

I do think that Bob can really motivate them. Unfortunately, I think he is totally having to convince them that what they are doing is working... and to get along. I can't even believe that they had to be talked to about that!! The thing that I admire about Bob's approach is that he is trying to show them that they have to look inwards, face it, and improve it... building yourself up. He isn't going to be their trainer forever, so they need to find it within themselves to self-motivate. Plus, I think he genuinely cares about them.

I like Jillian's aggressive go for it style, but I agree with you about the yelling... if someone was in my face yelling at me when I am already giving it 110% (and I know it), I wouldn't like that and it certainly would not motivate me. I also agree that the guys almost really roll their eyes at Jillian sometimes because she does go over-the-top dramatic sometimes...

this am wt: 134.0

as for eating... on spot, but my timing was closer to 3 hours for some of my meals which makes it difficult to get my food in for the day without eating right before bed. This morning, I had a cup of eggbeaters and red potatos for breakfast. :eat: Made up some oatmeal to have on hand. Did some grocery shopping for my trip to DFW. Getting more and more nervous about this. I have been on task with my eating for over 3 months now and I don't want to backslide. I will just have to watch it in Dallas... very closely.

as for exercise... yesterday was chest/back/shoulders. My shoulders are really coming along and are quite toned. I can even see it without my glasses on! ;) I will have to take an updated photo so comparisions can be made.

as for rambling... I have gone up in weight and I think for the first time ever, it hasn't truly bothered me. What is interesting to me is that when I saw my numbers drop to 132.8, I was happy. Okay, thrilled. ;) The main reason was due to my inches dropping and I am reaching into some new lows. The inches lost have become more important to me than the weight. I think I have always thought this and even have said it. However, I can tell now that I BELIEVE it. So when my scale said 134, I wasn't concerned about it. My inches actually had gone lower. I got rather happy because I thought "more LBM!! :claplow: " instead of the old thoughts of "more fat! :mad: ".

wt this am: 135.2

as for exercise... yesterday was LISS. Worked out and was totally pysched for the remainder of the day.

as for eating... I finally caved last night with my hunger pangs. :o I ate clean all day long... even up to my last meal. Then my mind and body totally flipped out and there I was eating rice krispy bars. :eek: I was sooo hungry it wasn't even funny. Anything and everything was looking good. I did a calculation and I ate about 1000 calories of crap. Thus explaining why I am up in weight and bloated this morning. However, this serves a purpose. I have not had a off-track meal in about 3 weeks. I have now and I am good to go. Started off this morning with my normal eating regimine. I am not going to let this one meal let me take my eye off the prize. :nod:


as for rambling... Today is yard work and finish staining my house. Joy. It has to get done though, so I am off and running for the day.

this am wt: 135.2

as for eating... awesome. What more can I say? ;) Eating my regular regimine and totally slammin' the h20.


as for exercise... yesterday was legs/bi/tri and I didn't get it done. I was booked from 6 am to 10 pm and did not have the time to get it in. This really bugs me. I am tempted to try to work some of it in today, but today is HIIT... hmmm... perhaps HIIT then bi/tri or the reverse? Then maybe adding legs Wednesday? :confused:


as for rambling... no time today. must book.

wt this am: 133.8

as for eating... yesterday I went slightly off track. I met up with my older sister who I have not seen in a long time even though we chat quite a bit. My eating was clean all day long... until see wanted to go out for a drink and free chips/salsa. Hmmm... I really contemplated this. I didn't want to screw up my progress. Besides, I really dig margaritas. Anyway, I had 1 drink and NO chips or food. My calories for the day still hit almost 2000. Other than the alcohol, the day went well. I think that was my first drink in probably 6 months at least.


as for exercise... Before going out, I did my HIIT. The guilt of yesterday was sneaking in about not getting legs/bi/tri so after my running I cranked out my bi/tri workout. As I started it, I could have kicked myself. I know if I am going to do this that I should have done those first then the running. In order to be more effective and all... well, it made me feel better anyway even if it was out of the ideal sequence. :D


as for rambling... I think I covered the rambling part above. I missed Biggest Loser last night, but I taped it. ;) I plan on watching it today.

this am wt: 133.2

as for eating... on track. Food is tasting good these days. My freakin' hungry phase has subsided, so my 2100 calories is satisfying again.

as for exercise... yesterday was chest/back/shoulders. I went up in weight in back and shoulders for several of my exercises. My chest... complete opposite. I could barely bench my minimum. Not sure what is up there. Perhaps it was because I worked my bi/tri yesterday and did not give a day inbetween? :confused: Ah, live and learn.

as for rambling... My blasted cough thing that I thought was leaving has decided to rear its ugly head again. I am coughing again this morning. Only a few days until I leave for Dallas... :confused: Do I risk going to the doctor to be told give it some more time... or risk getting worse in Dallas where I might HAVE to go to the doctor and then have insurance issues to deal with? Decisions... I pretty much know what I have to do. :rolleyes:

quick update as I am not sure I am going to be able to post tomorrow am...

as for exercise... today was HIIT. Speed was pretty good. I could have pushed myself, but my calf was hurting for some reason. I didn't want to pull it or hurt myself so I backed off at the really fast speeds.

as for eating... macros on, but low on the calories... only hit about 1700 today. I missed an entire meal and I don't want to eat right before going to bed.

going to bed way early... I am completely wiped out!!!

wt this am: 131.6

as for exercise... today is legs/bi/tri

as for eating... on track thus far

as for rambling... must cut short as I leave for DFW and I haven't packed and have about 100 other haven't dones on the list... gotta fly!!! :eek: :eek: :eek: :eek: :eek: :eek: :eek: :eek: :spaz:

wt this am: ???#@$@#%@%

I am in Dallas Texas and I am too cheap to pay $15 a freakin' day (or $37 for 3 days) to use the health club facilities here... so my workouts have primarily been on hiatius since this past Saturday...

eating has been okay, but not clean. I don't have a rental car because it cost $90 for one day of use after gas, etc.

I only have a mini-bar fridge in my room, so I don't have much room for storage. The fridge charges your room automatically as things are removed from the thing... done with sensors. When I had the car, I went to the store and picked up wraps, turkey, mustard, etc... and I strategically placed the turkey in the bar fridge so it would stay cold and yet not move anything out of place... only to have the maid remove the turkey and place it out while I was at a conference!!! :mad: So now I don't have a car to get food and there are no reasonably priced food within a 30 minute walking distance... a salad at the hotel here costs practically $20!! :eek: I only get reimbursed $30 a day. My stomach is bloated because I ate food my stomach hasn't had ever.... a tamale... which was tasty... but ewwww my stomach was freakin out over the contents...

all I can say is... I want to be home being in my routine!! Although Texas is absolutely beautiful and I really wouldn't mind living here.

gotta head out... later!

wt this am: 134.8 :confused:

as for eating... well, I was in TX for the better part of a week and let me just say that I tried to watch my eating, but honestly... it really was a wash. I am not going to beat myself up for it. I don't normally do it and I am back to my normal routine today. Odd though, I really wanted to be on my regimine. Could it be I have finally made this a lifestyle change? oooooohhhh... ;)

as for exercise... today is HIIT and let me say I am ready... Bring it!! :db:

wt this am: 134.4

as for exercise... yesterday was legs/biceps/triceps. My legs are thanking me today which is good because I was afraid that I wasn't working them hard enough.

as for eating... yesterday was spot on even with all of the Halloween candy hanging around ready to tackle me at any given moment. I refrained and actually the last treater got quite the bounty as I dumped the bowl in their bag! Guess I will be on their list next year. ;)

as for rambling... my next BF test is November 10 and I will do some updated photos. I know... I keep saying that, but I just have been swamped and not been able to get to it.

wt this am: 135.5

as for exercise... yesterday was HIIT. I went for a 75 minute walk with my Dad this morning. We are going to incorporate this 4-5 days a week. It gives us an excuse to ramble with each other and I get some LISS in. Iron regimine today was chest, back, shoulders. I am rather stumped with some of my workouts. My bench press has become so weak... :confused: I don't know why, but I can't seem to manage 6 reps of 75 lbs. However, my chest flys and incline dumbell press has increased another 12 each... solidly. Back and shoulders are all on the increase as well. So what is up with my bench press?? :d_mad: I just don't get it.

routine today

bench press
1- 10 @ 45 lbs warm up
1- 10 @ 65 lbs
2 -6 @ 75 lbs -- I am struggling here. Should I increase it by 5 lbs to 70 lbs and attempt 10 or just keep aiming for the 75 lbs and hitting the 10 reps?? :confused:

3 @ 10 bench crunches

back row machine
1 - 10 @ 87.5 lbs wide grip
1 - 10 @ 100 lbs close grip
1 - 10 @ 100 lbs wide grip

chest fly
1 - 10 @ 60 lbs
2 - 10 @ 72.5 lbs need to bump up higher and yet this was a PB with no struggle

lat pull downs
1 - 10 @ 60 lbs
1 - 10 @ 72.5 lbs
1 - 10 @ 85 lbs PB

bent over dumbell rows
1 - 10 @ 12 lbs
2 - 10 @ 15 lbs - need to increase weights on these

incline dumbell press
1 - 10 @ 15 lbs
2 - 10 @ 20 lbs

seated shoulder press
3 - 10 @ 20 lbs - the last set was tough

lying bench overhead raises
1 - 10 @ 15 lbs
2 - 10 @ 20 lbs - need to increase weights

side shoulder raises & front shoulder raises
3 @ 10 @ 8 lbs - this is a PB for me!! :claplow: I usually have 5 lbs here. I stuck with 8 lbs the entire time and it felt good, so I think next time I will up my final set to 10 lbs.

With all my PB though, what is up with the bench press??

as for eating... on track today. I was really low on my water today though which is not good.

wt this am: 135.0

as for exercise... today I did major yard work and I had to stop and eat every 2 hours (it was getting ridiculous) I was so hungry. I made the horrible error of misjuding my weight and its balance on a shovel while jumping... and landed straight on my tailbone!! :eek: Can we say pain?! Goodness 5 hours later my teeth are still tingling and my head ohhh. Of course today was legs/biceps/triceps... this was difficult for me. I could not do the squats. I kept getting really dizzy. I worked my biceps and triceps. I didn't have the problems with the dizziness which I think I can attribute to my tailbone. My bi/tri workout was awesome as I have reached PB on all of my exercises. I am going to have to go up in weight again. Finally, results!! :flex: I don't know what I am going to do about my tailbone though... it is kinda sore. Perhaps I bruised it or tweaked a nerve? :confused:

as for eating... I AM HUNGRY!! :eat: Oh, man... I have eaten and eaten extra veggies etc. today with every meal and it just is not cutting it. I have maxed out my calories and I am still hungry. I am slamming the water hoping to subside things, but it isn't helpin' :spaz:

wt this am: 133.4

as for exercise... today I am going to work in some LISS. My tailbone is doing much better today. Guess perhaps all I needed to do was rest. Boy, what a concept. ;)

as for eating... went to bed ravished after eating. I got up this morning and ate right away. Hopefully today won't be a repeat of yesterday. That was just crazy. If I wasn't eating healthy, I probably would have scarfed 5000 calories easily. Hmmm... here's a thought: Perhaps my body is getting really efficient at burning the healthy stuff because it knows that I am going to be feeding it again really soon. Did I maybe finally fix my sickly metabolism? That would just kick! :tu:

wt this am: 134.0

I tested my BF tested... my results

Aug 8 Sept 8 Oct 10 Nov 10
Tricep 26 26 22 20 -2
Suprailiac 32 28 24 22 -2
Thigh 32 29 27 25 -2

Body fat 33.39 31.43% 28.48 26.62 % BF -1.86
weight 146.4 138.4 134.2 134.0 -0.2 lbs
lbm 97.52 94.91 95.98 98.32 +0.8 (up 2.34 from last time :tu: )
bf lbs 48.88 43.49 38.22 35.67 -13.21 (down 2.55 from last time :tu: )

as for the months results...
last month's goals...
goal #1... reduce tricep # to 20 or less (-2) :tu:
goal #2... reduce sup. # to 21 or less (-3) :cry: close.. 22, but..
goal #3... reduce thigh # to 24 or less (-3) :cry: close.. 25, but..
goal #4... increase LBM to at least 98 lbs :claplow:
goal #5... decrease fat lbs by 6 lbs :nope: not even close... only 2.55
goal #6... reduce BF% to 25% or under :nope: and it was doable!
goal #7... personal and not talking about it :evil: ...yep...

again, I am torn. I feel that I should have had better progress. However, I know that I didn't earn it. I sabatoged myself. :bang: (Love the new icons!!) Here are the excuses... going to Texas put me in a tailspin. Personal issues lately haven't helped. Here is the acceptance... I am encouraged though and intend to push myself this month.... hard. There is so much in life that I have no control over (like almost everything)... but this... I do and I prove to myself what I am capable of...

Anyway, I have set the following goals for myself for next month...

goal #1... reduce tricep # to 18 or less (-2)
goal #2... reduce sup. # to 19 or less (-3)
goal #3... reduce thigh # to 22 or less (-3)
goal #4... increase LBM to at least 100 lbs
goal #5... decrease fat lbs by 6 lbs
goal #6... reduce BF% to 24% or under

I still have to take some updated photographs and then I will post them as a comparision. Really...

as for exercise... today was HIIT. It went well, but I think the treadmill that I was on was fried. It had a brand new tread on it and it put quite a bit of strain on my knees. It seems sort of jerky. I was afraid to hit over 8 mph in fear of flying off the back end..

as for eating... on spot. I have started back up with the Flax seed oil in the morning. :eek: There is just no way to get that stuff to not leave a film in my mouth. I have also increased my supplements for joint health.

as for rambling... my brother is kicking butt. He is down from 255 to 232. He has dropped to 24.2% BF. I am really proud of how great he is doing. It is so nice having him there to motivate me!

wt this am: 133.8

as for exercise... yesterday was chest/back/shoulders. I am so freaking disappointed with my chest... okay, a nip-n-tuck could probably firm things up nicely ;) ... but I am referring to my lifting ability. I was barely able to pull off 3 sets at 75 lbs. :mad: So then I got thinking... why? What is different? My shoulders have become really defined, my back has become really strong... what is up with the backwards progress in my chest. :confused: The only thing that comes to mind is I majorly screwed up my neck last year (which is one of the reasons my progress was derailed last year). I somehow dislocated my shoulder during my sleep. So my thought is... perhaps I should go back to the chiropractor? It probably wouldn't hurt. If stuff is not aligned properly perhaps that would be throwing it off. However, you would think that it would impact my shoulder exercises. I don't know... the chiropractor seems a good place to start. However, I have also wondered if I shouldn't have someone critique my form. I don't think I am doing anything different, but perhaps I am. :confused:

as for eating... much better these days. I had a monsterous headache yesterday. It could have something to do with clean eating. It seems like after 2-3 days of clean eating that my system detoxes... and sometimes headaches are just par for the course. I have upped the fluid intake and hopefully that will subside soon. Still have a headache this morning though.

as for rambling... I don't talk much about my personal life... short of my brother updates... but it has been really difficult. I guess what I realized was this... there are always going to be things in life which will create havoc. If I allow these things to impact my personal goal of getting into shape, then I am allowing them to impact my health. If it impacts my health, I am in worse trouble. I cannot afford to have health problems. Diabetis, high blood pressure, bad joints, etc. are all part of my family genetics. Diet and exercise can manage all of them. If I let the stresses of life win, I lose. I may not win all of the battles, but I intend on winning the war. I am not sure who said it, but there is a saying that I have sort of adopted "You cannot fail unless you decide to give up." That probably isn't the original quote, but it is the same idea. Life is going to happen. It is my choice to decide to get up and keep going after getting knocked on my a$$. It takes strength and courage (and sometimes just stubborn will) to continue to try when you cannot see a reason to. ....:doh: definitely rambling... best stop... :nod:

after binging in the last few days I hear you: you just can't stop the bad things from happening but you sure can take control of the eating and dealing with it in a healthy way.
You're doing a great job.
I wanna be just like you when I grow up!:D

after binging in the last few days I hear you: you just can't stop the bad things from happening but you sure can take control of the eating and dealing with it in a healthy way.
You're doing a great job.
I wanna be just like you when I grow up!:D

There is nothing wrong with the person you are right now. :tu: Don't let binging get you down... it can be tough when emotions get the best of you. Definitely been there. It is tough. As long as you dust yourself off and not give up... then you can't fail!! Good luck to you maat!!

so I am sitting here at the hospital reflecting on the past week's events wondering how things in my life get this crazy... it is tough to see a loved one suffer so and yet... it is amazing to see the strength and the resilence of a child. Nothing like perspective slapping you up side the head... sometimes you have to appreciate the little life lessons.

So even with all of the craziness going on... somehow I have managed to stay on task with eating. The only thing being not always hitting my 2-3 hour spread, but the choices being good. My stomach has had butterflies from stress, but I have choked down some food to keep things up. My biggest problem being that I haven't really slept in 3 days and it is catching up to me. :sleep: It isn't like I couldn't really sleep because given a few minutes, I would be out... but it is circumstances that don't allow me to get those few minutes.

Well, tomorrow is another day and I hope and pray for an uphill turn...

this am wt: 141

as for rambling... the last 10 days of my life went into a tailspin and I spent the majority of it at the hospital. Things are looking better now except for the fact that I am up in weight :doh: , but it just means I have to pick myself up, dust off, and continue on.

as for exercise... today was chest/back/shoulders. I think I need to go to the chiropractor. My right shoulder doesn't feel right and I am sure sleeping in a chair for a week didn't help matters any. Lifting was tough, but I got'er done.

as for eating... trying to get back on track. Today was better, tomorrow will be back on track.