Old Newbie Needs Help [Forum Archive]

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Old Newbie Needs Help

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Posted by: katie64

3/24/03
Calories Eaten
Today
source grams cals %total
Total: 1066
Fat: 68 613 58%
Sat: 25 225 21%
Poly: 7 63 6%
Mono: 22 202 19%
Carbs: 26 101 10%
Fiber: 1 0 0%
Protein: 85 341 32%

3/25/03
Calories Eaten Today
source grams cals %total
Total: 730
Fat: 47 425 60%
Sat: 17 152 21%
Poly: 7 66 9%
Mono: 18 160 23%
Carbs: 15 52 7%
Fiber: 2 0 0%
Protein: 59 235 33%

3/26/03
Calories Eaten Today
source grams cals %total
Total: 1058
Fat: 30 270 29%
Sat: 10 94 10%
Poly: 6 58 6%
Mono: 8 70 8%
Carbs: 23 62 7%
Fiber: 7 0 0%
Protein: 150 602 64%

Workouts for the last 3 days
3/24/03 20min cardio on my treadmill

3/25/03 30min upper body on machine
3 sets/12 reps
Butterflies
Push ups
Pull downs
25lbs

(I’m not sure of the terminology….)

3/26/03 20min cardio on my elliptical

Posted by: w8lifter

Quote:

Originally posted by katie64
I really need your help in achieving my goals, I love this site, lots of info, and even though I feel like an old lady here, (you all seem fairly young),

Actually, we have a good mix of age groups here

First..welcome to IM..again

First thing we need to do is work on bringing those calories up. You're not hungry because your metabolism has slowed right down...due to the fact you're not feeding your body.

Do you eat breakfast? How many hours after you wake is your first meal? How much water are you getting?

I would like to see a meal breakdown...I see what you're eating...but I need to see what you're eating w/ what and when you're eating it

We'll get to your training program in a bit

Posted by: david

Although I'm limited to time, therefore, won't be able to give suggestions at this moment (but later), I wanted to be the first to wish you the best of luck in reaching your goals!

Good Luck, Katie!

Posted by: Dr. Pain

Welcome to IM

Posted by: katie64

Meals
No breakfast, if I do eat it's usually a bruch thing
2 c coffee
Lunch>2c salad w/1slice ham & cheese, 1 tbls.ranch dressing
Eas AdvanEdge Bar
Dinner> 2 Sm Chix Breast, 1/2 c gr. beans
Diet Pepsi, 1 12oz can
2 glasses of H2O
That's it........and that is alot for me, I usually only eat dinner, not by choice, I know I really need to get my metabolism moving, is there no other way except with food, I should know this, I'm a Chef, but only because I come from generations of Chefs and Restaurant owners...........I can't stay online but please PM me, I really want your help, and I will check this tomorrow, and I definitely am ready for some discipline..........Thanks for your

Posted by: w8lifter

Quote:

Originally posted by katie64

No breakfast

is there no other way except with food,

I definitely am ready for some discipline..........Thanks for your

You need to know this...what you're doing is not healthy. Quite simply, no, there is no other way to do this than w/ food. Our bodies, your body, has to run on something, and when you don't give it something to run on like you're doing, then it shuts down, and then it begins to BREAK down. You need to start eating and you need to start now.

Quote:

Weight Goal: 125 lb by 04/10/2004

To get here, you need to eat

Quote:

I have no energy tonight

To fix this, you need to eat

Quote:

I'm frustrated because I can't seem to eat enough, doing my cardio tonight, weird day & gloomy..........

...and so you need to start here

You're going to eat breakfast. You're not hungry cause you're not feeding yourself, so your body doesn't want to work. You need to eat a breakfast...w/in one hour of waking...I'd like to see a breakfast of 1/3 cup oats and 2-3 whole eggs. If you're going low carb...which personally I don't think you should do but anyways...skip the oats and have berries instead and maybe some cheese. Once you eat breakfast, you will be hungry...breakfast will set your metabolism for the rest of the day...I guarantee you will be hungry the rest of the day if you eat w/in an hr of waking.

Same thing goes for your water...you need to be drinking at least 4 litres of water a day...if that seems impossible right now...make yourself drink a litre of water w/in the first hr of waking...that way, you've got a litre out of the way and it sets you for the day...it will be easier to get the rest in because you'll want the water.

Are you willing to try that to start?

Posted by: katie64

Thank you, absolutely, I'll do whatever I need to, I'm serious about this. Why no low carbs, I really want your input,

thanks w8, I appreciate it............

Posted by: w8lifter

Well...because you're not getting enough calories in the first place...so cutting them out is only going restrict your choices even more. You need to work on eating...small meals every 3 hours or so....once that's easy for you, we can work on the carb thing, but one step at a time...first start eating more frequently, and more balanced meals. Just by eating more frequently you will start progressing towards losing fat, because your metabolism will be increased.

Do you want to start a journal where you can post your daily meals and training?

Posted by: lina

Welcome Katie!

Life starts at 40! It only gets better!

I'm also 38!

I agree with w8, you are not eating enuf! I was also on BFL and Atkins once upon a time but like you consuming 800 cals got me nowhere!

Posted by: kuso

Quote:

Originally posted by katie64
I`m new in this forum, first I`d like to say I think all of you are a riot

Welcome aboard

Smart ladies are always more than welcome

Quote:

Originally posted by katie64
I love this site, lots of info, and even though I feel like an old lady here

You? Old? I see you have yet to take a good look at some of the fossils laying around this place....damned, just off the top of my head we have ALBOB, DaMayor, Dero, DP, IPMC and Tank....now they are OLD, you are just getting started

Posted by: DaMayor

Hey! How did I get first runner up in the old rankings! I'm just a babe!

Hi Katie! Welcome to IM.

I can relate with you on the "under-eating issue"..it is difficult to make yourself eat.....initially. However, you will adapt as time goes on. Be patient and keep an open mind...W8's a good teacher(as well as many others here, who's names I won't mention in order to avoid giving them big[ger] heads) Good Luck!

Posted by: lina

Quote:

Originally posted by DaMayor
...... in order to avoid giving them big[ger] heads) !

hehe... I won't touch that!

Posted by: katie64

Thanks DaMayor, kuso & lina..
WOW, lina, you look like your in your early 20's.........
thanks w8, I'll add a journal.........I had bfast and will continue eating something every 3 hours, & I love H2O!!!

Now, any suggestions for training?

I'm ready.....

Posted by: w8lifter

Quote:

Originally posted by katie64
Thanks DaMayor, kuso & lina..
WOW, lina, you look like your in your early 20's.........
thanks w8, I'll add a journal.........I had bfast and will continue eating something every 3 hours, & I love H2O!!!

Now, any suggestions for training?

I'm ready.....

Okay...I can set up a program for you, but I need to know a few things first

Is this the gym you have available?
http://www.net2fitness.com/weider_pro_9400_home_gym.htm

...and the 20lb free weights, are those dumbells or is it a barbell?

Also...when (time of day) are you able to workout, and how many days a week can you workout.

Do you have room to use a skipping rope?

And lastly, what are you doing w/ this equipment now? i.e....full body workout, split bodypart, etc.

How did breakfast go today?

Posted by: katie64

Hi............I have 20 lb dumbells, I can workout 7 days a week, I do cardio in the am, I have more time to do weights in the evening, after 4pm, my diet has been going fairly well, about 48 oz of H2O a day,

sometimes more, I've been doing a split body part workout, I have a skipping rope, but I have a bad ankle, so that is out, running is out too, I crushed my ankle and any down ward force cripples me for days, the machine I have is a weider pro 9635, here is the link for the pic of it,
http://www.shop-the-malls.com/dunha...ts_homegyms.htm
I also have an elliptical, recumbent bike, and treadmill. I actually feel like I have lost a couple of lbs. (I hate scales), but I feel like I lost it in my breast, I'm bummed

, I heard you lose weight from top to bottom, I'm not sure if that's true, but I hope it moves right to the bottom, my top is fine, LOL

........thanks again for your help, I truly appreciate it. Also w8, I can purchase a bench and weights, that's not a problem if I need to.

Posted by: w8lifter

K...gimme a couple minutes to come up w/ something for you. In the meantime...If you can purchase a Swiss ball...that's more versatile than a bench. Let me know if that's possible, so I can work it in.

And you see the "pec dec" on the weider equipment? Do me a favour and don't ever use that, lol

Posted by: katie64

I'll get the swiss ball, so work it in, that would be great, and what about the pec dec

thanks again 8w

Posted by: w8lifter

That kind of pec dec machine puts your shoulder at it's weakest position (abduction/external rotation) and then forces a load on it...there are safer ways to do a chest fly, and we will incorporate them w/ the swiss ball.

I have to go to work, so I'll finish your program later this evening and post it for you

Posted by: katie64

Thanks alot w8

Posted by: w8lifter

Cardio

2 days per week ....one session at 25 minutes, one HIIT session at 20 minutes

Closet Cardio

Weights

We're going to split it up so you're working 5-6 times a week. Keep your intensity high...keep your weights heavy, make sure you're hitting failure by your last set. Rest Intervals relatively short 90-120 seconds. Your heart rate should climb during your sets...if it's not climbing, you're not working hard enough!

2-3 sets of each exercise.

K...sometimes we do compound sets...these are written as follows:

1a.
1b.

2.

etc....so you'd do one set of exercise 1a. and then immediately after one set of 1b. and then set and repeat.

Chest 2-3 sets, reps 12, 10, 8, increasing w8 each set

1. Flat Swiss Ball DB Press
2a. machine Chest Press
2b. Incline Swiss Ball DB Fly
3a. DB Pullover on Ball
3b. Push ups over ball

Back 2-3 sets, reps 12, 10, 8, increasing w8 each set

I can't tell from the pic...do you have lat pulldown and/or a pullup bar?

1. Lat pulldown (vary your grip w/ each workout)
2. One Arm DB Row
3a. Bent BB Row
3b. Machine Row (does it have this?)
4a. Straight Arm Pulldown
4b. Back Extensions over ball

Legs To be done in a circuit fashion, sets of 10-12

Leg extension
Leg Curl
Swiss Ball Wall Squats w/ DB
Alternating DB Lunges
Sumo Squat w/ DB
Step up w/ Shoulder Press

Shoulders 2-3 sets, reps 12

1. Machine Press
2. Swiss Ball DB Press
3a. DB Lateral
3b. DB Front Raise
4. Pronated DB Lateral on Ball

Arms 2-3 sets, reps 12, 10, 8, increasing w8 each set

1a. Tricep Pressdown
1b. Standing Alternating DB Curl
2a. Overhead Tri Extension
2b. One Arm DB Curl, arm over Swiss ball
3a. DB Kickback
3b. DB Hammer Curl

K...let me know if you don't know what an exercise is..and let me know if there's something you can't do due to lack of equipment...and let me know if there's something you don't like.

I'd like to see some sort of short 30 sec intervals in between your sets of weights, but since skipping is out, I'm looking for something else...any type of jumping is out, correct? We could use the recumbent assuming it's in the same room as your weights? Let me know

Posted by: Dr. Pain

Very Nice w8!

Posted by: Dero

Quote:

Originally posted by katie64

HA! If I'm NOT old,you're not old...
Leave those thoughts for others...
You're as old as you want to be.

Usually I'm 25,butt tonight I'm 63.

Anyway,welcome to da zoo,you'll enjoy it here,just park your walker over there,in da corner and watch out for those young wipper snappers...
Apple sauce at 9PM after they dispense the red pills,

or is it the blues???
You'll find out,you'll either want to sleep all night or run all night.

Welcome aboard...This can be a wild ROALLER COASTER RIDE!!!
Hold on to your seat!!!

Posted by: katie64

I can't tell from the pic...do you have lat pulldown and/or a pullup bar?
I have both.....

3b. Machine Row (does it have this?)
YES........

Swiss Ball Wall Squats w/ DB
HUH????........

Pronated DB Lateral on Ball
I'm not sure how to do this???????

I'm not exactly sure what a hammer curl is either?????
All my equipment is in the same place, so I can do the recumbent, elliptical or treadmill, for the interval between sets.

I'd love to be able to run or jump between sets, but even rainy weather bothers my ankle.....it sucks!!!!!

W8, I just want you to know your awesome....

, thanks so much, I really appreciate your help...........

I assume to start a journal here, I would just go to journals and start a new thread, is that correct????????? I'll post a pic soon, too, so you can see who your talking to

I checked out the Closet Cardio, and read some of the article, is that really DP in the photo????????? If so, yikes, nice...

Posted by: katie64

.

Posted by: katie64

Hey w8......1 more question, what about supplements, what should I be taking??????????

Posted by: katie64

oopsssssssss!!! Sorry, I shouldn't be making personal comments about anyone here..................

Posted by: w8lifter

Quote:

Originally posted by katie64
Hey w8......1 more question, what about supplements, what should I be taking??????????

The only supplements you might want to consider at the moment would be an iron-free multi vitamin, taken w/ food in meal 1, and possibly a low carb protein powder...that's all you'll need

Posted by: w8lifter

Quote:

Originally posted by katie64

Swiss Ball Wall Squats w/ DB
HUH????........

I will have to get to this later tonight

Pronated DB Lateral on Ball
I'm not sure how to do this???????

This too

I'm not exactly sure what a hammer curl is either?????

Hammer curl is simply a DB curl w/ the palms of your hands facing each other, instead of facing up

All my equipment is in the same place, so I can do the recumbent, elliptical or treadmill, for the interval between sets.

I'd love to be able to run or jump between sets, but even rainy weather bothers my ankle.....it sucks!!!!!

W8, I just want you to know your awesome....

, thanks so much, I really appreciate your help...........

Not a problem

I assume to start a journal here, I would just go to journals and start a new thread, is that correct????????? I'll post a pic soon, too, so you can see who your talking to

Yes...just pick a name for your journal and start a new thread

I checked out the Closet Cardio, and read some of the article, is that really DP in the photo????????? If so, yikes, nice...

No...that's not actually DP, but he's just as "yikes" lol,

Posted by: w8lifter

Quote:

Originally posted by katie64

Swiss Ball Wall Squats w/ DB
HUH????........

Preparation
Position ball in the small of the back

Spread feet shoulder width apart and forward of knees

Position hands on shoulders and lift elbows to shoulder height

Activate transverse by sucking belly button towards spine and holding throughout entire exercise.

Movement
Lower hips towards floor until they reach knee height at that point stop and return to starting position then repeat.

Drop hips straight down, not on an angle.

Breath in on the way down and out on the way up

Push through the heels on the way up by slightly lifting the toes towards the ceiling

Pronated DB Lateral on Ball
I'm not sure how to do this???????

Position yourself on the ball as shown in the pic, abdomen on the ball, legs straight behind you and knees of the floor. Lift the DB straight up to parallel as in a lateral raise, thumbs down

I'm not exactly sure what a hammer curl is either?????

Hammer Curl

Posted by: katie64

W8,
Thanks so much, I'll set up a journal later tonight, maybe you could peek in it from time to time and kick by booty if I need it, it will be under the name "Haywire" a nickname I've had for yrs., if you've noticed in my journal, my basement flooded, spring run off from the mountains around me, I'm pissed, so need less to say, I will start a schedule tomorrow, need to get the swiss ball by the end of the week, may get a barbell and more free weights too, anyway, I can't thank you enough, and just to let you know, as many sites and forums that I have been to, this is the ONLY site that was willing to help me, I certainly applaud the professionalism and willingness of your moderators and members to really help someone, not only do you have alot of great information, but you have the pictures to back up what your site portrays, Again, I'm really grateful for your help, thanks so much..........

Posted by: w8lifter

Awesome!

...Thanks so much

...I'll definitely stop by your journal

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