-->
Pages: 1

Dear Diary


(Click here to view the original thread with full colors/images)



Posted by: Ashtyn

As Ive written down in the new members, my goals are just to keep track of things I eat, my workouts, and my booty. LOL

My trainer has me on a plan right now.

I exercise 4-5 days a week and usually rest on Saturday/Sunday unless Ive skipped a day during the week.
Most days I will do 30 mins of cardiovascular exercise, but some days, for whatever reason, I'll only do 20 minutes, or somewhere between 20 minutes and 40 mins.

How I do my cardio varies. Most of the time I'll do a 5-minute warm-up on the treadmill, then do circuit training, and do the remainder of the cardio afterward. Sometimes I'll just do the cardio straight through. What I do is a five-minute warm-up, five-minute cool down, and interval training in between. This consists of alternating 2 minutes of jogging with 2 minutes of fast walking, hills, or a slow steady pace.

For my strength training I alternate upper and lower body exercises, doing upper body one day, lower the next, and so forth. I try to work different muscle groups, so I also alternate between what exercises I do. For one upper body day I'll do shoulder rows, bicep curls, dumbbell flys, and push-ups. The next time I do upper body, I'll do shrugs, tricep curls or "hammers", chest presses, and push-ups again. My lower body isn't varied much, it just seems like there aren't a whole lot of exercises for that group of muscles.

I work my calves on lower body day, and I do leg lifts on every lower body days. That takes care of my calves and hips. Then I'll alternate between doing squats one day and lunges the next. And that takes care of my thighs and butt.

I work my abs every day, except my days off of course. On days I do upper body, I work my left and right obliques; on days I do lower body, I work my upper and lower abs. At one point I was doing 300 crunches a day; 1 set 50 each of upper/lower abs or right/left obliques. I fell out of the loop for a while and have been slowly working back up to that. Lately I've been doing 1 set of 50 each, making a total of 200 crunches a day. Not too shabby, but could be better.

I do a bit of stretching every day, really trying to increase my flexibility. I've also been meaning to incorporate a light amount of yoga on my day off, but haven't gotten around to actually doing it yet

As I am writing this, I have gone from weighing 136 lbs to 109 lbs since nov of last year; I have lost 3.5 inches from my bust, 5 inches from my waist, 5.5 inches from my hips, and 4 inches from my thighs; I've gone from a tight size 10 to a loose size 4. And I'm not even finished yet My goal weight is 102, which is perfectly reasonable and healthy for my height and frame size. I could go as low as 100 or the mid 90's, but for now I'm settling on 102 and seeing how I feel there.

So right now, Im mostly maintaing. No more muscles for me.

So I know a lot of you are gasping and freaking at how I exercise and how I eat (you will see ) and everything.. But it works for me. And whatever comments come my way are welcome most definetely. Just dont be insulted if I dont take your advice. Ive experimented a lot of the plans Ive seen on here, and this one - though not as strict diet wise and definetely not ideal exercise wise - seems to work the best for me.

But, Im seeing where this site will help my motivation and my drive. So hello to you all, and we'll see where this goes! LOL

-Ashtyn-


Posted by: Jodi

Welcome


Posted by: Ashtyn

Thanks Jodi - everyone here is either a Jodi or a Jenny it seems like. LOL

Foods yesterday:

8:30a - a blueberry whole wheat muffin (hey, I used to eat full fat sugar muffins).

12:00p - whole wheat pizza, grilled chicken, garlic sauce, broccoli

2:00p - turkey on whole wheat bread, muenster cheese

5:00p - grapes and celery w/ PB

8:30p - Chicken breast salad, with blue cheese and shredded carrots

10:00p - handful of light butter popcorn

So my diet has changed DRAMATICALLY over the year..

Aside from counting calories, I try to make healthier food choices. I no longer eat white bread or have the desire to. Whole wheat and whole grain breads are more filling and taste much better, IMO. I've never been a big milk drinker, so I have no problem with drinking skim milk. It's all milk to me. I look for cereal that has less than 8 grams of sugar per serving and has lots of fiber. So far, Kashi's Good Friends is the best I've found. I definitely try to stay away from sugar as much as possible. I used to eat those flavored fat-free yogurts until I noticed the sugar content. Mortifying. Sometimes 12 grams of sugar in one little thing of yogurt. So now I'll buy frozen fruit--no sugar added--and toss it in the blender with lowfat plain yogurt. Some delicious smoothies To sweeten it up a bit, Splenda has been a life saver. It's made from sugar but contains no sugar, and is calorie-less. I don't know how they did it, but bless them for doing it. I looooove whole-wheat bagels! They taste so much better than white. I basically eat no refined carbohydrates if I can help it. I have not been able to find whole-wheat or spinach pasta in this hick town, so I eat pasta sparingly.

No w/o yesterday..


Posted by: hardasnails1973

keep up good work. It will all pay off in the long run


Posted by: Ashtyn

Thanks - we'll see..

JB - I have pics of you on my cam. Want me to post em?? Anybody wanna see? LOL hahahahahaa

(I LOVE the sMILIES! ) LOL


Posted by: naturaltan

You hit it right on ... what you're doing works for you! And why tamper with what works.

Do you have pics? Not for the usual reasons (just want to see another hottie) but I'd be interested in seeing how your goal of getting to 102 works for you.


Posted by: Ashtyn

Hi NT! I have some progress pics - but Im editing out my face, whatever you think.

Im not sure how to post them. I have so many it would be annoying to post one after another after another. To post it all at once side by side would be best, would it not..

As for normal pics I have those too from this past weekend actually (WITH YOU JB!!)-see everyone, she threatened me not to post them, but I agreed to visit the site, so I think that would make us even. ya THINK?

Everyone on here is hot. Ive browsed. And Ive felt inadequate, but everyyyyyyone on here is a model.


Posted by: hardasnails1973

Model my ass. I seem to always break the camera ...


Posted by: JB_427

NO PICTURES!!!!!!!!!!!!!!!!!!!!!!!


Posted by: naturaltan

post them Ashtyn! JB's all talk ...


Posted by: JB_427

NO NO NO! I dont even REMEMBER the weekend!!!


Posted by: hardasnails1973

I'm keeping my pics a mystery they will be available in about 3 weeks. J'bo saw me on cam other night and I think I scared her LOL


Posted by: naturaltan

Quote:
Originally posted by JB_427
NO NO NO! I dont even REMEMBER the weekend!!!
that is exactly why you should post them! Help remind her about the fun she forgotten she had.


Posted by: Ashtyn

NT and JB - I'll post a couple. They are better than the ones you have up anyways..

HAN - is J'Bo another Jenny? Jodi's or Jenny's. I cant even call Jodi, Jodi. I have to call her JB cuz there's another Jodi.

Im reading through the Newbies start here thing and you guys are SOOOOOO strict. How long did it take all of you to get into your groove? At least, those of you that are into this and not just a whore. LOL


Posted by: hardasnails1973

J'bo is the queen whorer LOL and yes another jenny. I swear there are jennys all over the place...


Posted by: naturaltan

Ash ... yeah for the pics

I think a most have been at the changed diet for a while.


Posted by: Ashtyn

Post pics here or in members pics?


Posted by: Ashtyn

But alot of you compete, dont you? So what interested everyone in competing? Ok, I'll start my first open chat thread. Im really really curious.


Posted by: hardasnails1973

where every you little heart desires : )


Posted by: Ashtyn

ok. pics section. this'll take me a while.

NT, the progress pics will have to wait since I have to paste them side by side some how. Regular pics for now.


Posted by: naturaltan




Posted by: hardasnails1973

Desire to better our selves and to push both mind and body to the limit That is why i compete. The best advice i can give is that the only person you are competing against is your self. If I have made imporvements they I have accomplsihed my goals. Once you start working at and competing for any other reasons then that Then one needs to take a step back and reexamine things.


Posted by: Ashtyn

Ok pics are up. JB - please dont be mad. I cant take them down if you want, but they're good and you know it!


Posted by: Ashtyn

Quote:
Originally posted by hardasnails1973
Desire to better our selves and to push both mind and body to the limit That is why i compete. The best advice i can give is that the only person you are competing against is your self. If I have made imporvements they I have accomplsihed my goals. Once you start working at and competing for any other reasons then that Then one needs to take a step back and reexamine things.
When did you become this way? How old were you?


Posted by: naturaltan

here are a couple of threads
http://www.ironmagazineforums.com/sh...ght=naturaltan
http://www.ironmagazineforums.com/at...&postid=336809


Posted by: hardasnails1973

I'm 30 years young and i came to this conclusion a few years in to competing. Alot of competitors lack balance in their life and let BB dicate it. They get caught up in all the partying and drugs, and thats not why i do it. I have nothing to prove to anyone except myself. FRom reliazing this my gains progression has been increased tremendously and I don;t stress out so much. More so I just see how far I can go and have fun along the way. My best advice is to make it enjoyable and once you make it a job thats when it is no longer fun and when failure starts to occur. There are alot fo psychological effects to doing what we do alot of them are positie and alot of them can be self destructive ...


Posted by: Ashtyn

Quote:
Originally posted by naturaltan
here are a couple of threads
http://www.ironmagazineforums.com/sh...ght=naturaltan
http://www.ironmagazineforums.com/at...&postid=336809
Wow, you have a an absolutely gorgeous daughter! And you wife is a lucky woman. Plus she's a hottie too LOL


Posted by: Ashtyn

8-26

9:00am workout
9:30am run

10:45am - oatmeal
12:30pm - turkey and muenster on whole wheat bread
1:30pm - grapes
3:30pm - farfalle and turkey meatballs
7:00pm - steak tips

need to up the veggies and work on tuna. I need to stop procrastinating and get on it! Feel bloated today, Monday was the day I felt like a million bucks.

Yesterdays' run kicked my ass. I ran for 1 mile - just 1 and had to walk for 10 yards or so. I continued, but i hated that I had to stop. I never had to stop before. I have pretty good endurance. no workout today, tomorrow we will try again


Posted by: hardasnails1973

Dear you need a shot of whey protein or egg whites with oatmeal to complement them, breakfast should be on of your most important meals made up of high protein, moderate carb, and some good fats for a normal females should be 30 grams protein/15-25 grams of complex carbs and 6-8 grams of good EFAS


Posted by: Ashtyn

whats a fast and not too heavy breakfast? (thats doesnt have to be protein shakes?) LOL


Posted by: naturaltan

Like HAN suggested, egg whites. You can even cook them the night before and warm them up. Lately I've added a bit of salsa to the egg whites which spices them up.


Posted by: sawheet

Also you can whip up some egg whites and bake them with splenda and a little "sugar free" nestle quick powder. Then just slice away in the Am and enjoy


Posted by: hardasnails1973

a nice protein pancakes with atkins syrup be real nice here

8 eggwhites
1/3 cup oatmeal
2 TBSP flax seeds grounded up
cinmonon
splenda

good to go


Posted by: Ashtyn

eww.. these sounds pretty hardcore, and HAN not too fast too make. fast is the key here. Im guilty of not eating at all if things take too long to make. anyone ever get tired of eating LOL

also, some of these dont sound too appetizing. thats a lot of egg whites! i read about the protein bars being bad, but are there any shortcuts like that i should know about? LOL


Posted by: naturaltan

I get sick of eating the same thing over and over.


Posted by: Ashtyn

dont u get sick of eggs? LOL remember, im the one that forgets to eat! LOL


Posted by: naturaltan

the missus is actually sick of eggs. I eat them every morning, along with a bowl of oatmeal. After a while it does get tiring. I try to add thing to the eggs to change them up. So far it hasn't been too bad. On the weekends, I tend to stay away from eggs.


Posted by: Ashtyn

i need more protein in my diet and more veggies. but i dont know about egg whites every morning! LOL maybe an egg white omelette on the weekends when i have time!


Posted by: hardasnails1973

take under 10 minutes
1 seperates whites mean while tune stove on high

put whites/oatmeal blender add cinamon some apple sauce BLend

by that time pam the pan makes 2 cakes in no time at all


Posted by: Ashtyn

how did u conconct that dish? is it really good? LOL
what about cereals?


Posted by: hardasnails1973

cereals are processed and lack protein..

fiber one is fine with may be 8 egg whites
or a piece of chicken - 4 oz


Posted by: Stacey

Quote:
Originally posted by Ashtyn
eww.. these sounds pretty hardcore, and HAN not too fast too make. fast is the key here. Im guilty of not eating at all if things take too long to make. anyone ever get tired of eating LOL

also, some of these dont sound too appetizing. thats a lot of egg whites! i read about the protein bars being bad, but are there any shortcuts like that i should know about? LOL
Hi~ And welcome to IM!!

I have to have Good Flavor when I eat. ...I'm super picky! And The protein pancakes that HAN listed are SO YUMMY!! I ate them for dinner 3 Nights in a row!! Love them. And Sugarfree syrup is good..don't overdoit.. I only had 2 tbsp..

But I swear sweetie, they are Great!!!!



Posted by: sawheet

I hate making food and eating it too , uggg alot of breakfast joints I go to will cook me egg whites. thank god I only watch what I eat during the week, or I would go CRAZY!!!


Posted by: Ashtyn

HAN, a piece of chicken for breakfast? i need to ready up my stomach for that. ive been eating light and airy things for breakfast chicken may be a little too harsh

hi stacey! your so funny.. ive had the sugar free syrup, its like water!! LOL i had it with my wheat waffles.. LOL

sawheet, so u know what i mean about preparing food. such a chore LOL, any advice on quickies?


Posted by: sawheet

Ummm food quickies??, lol I will eat tuna right out of the can, with some Wing time sauce on it. It is beter than it sounds, and of course the old pro shake. If you have a grill cook up a few pounds of chicken at one time, that helps. Or get a smoker and smoke up a bunch. ORRRR have your B/f do it!! I would but.......................


Posted by: Stacey

Quote:
Originally posted by Ashtyn
HAN, a piece of chicken for breakfast? i need to ready up my stomach for that. ive been eating light and airy things for breakfast chicken may be a little too harsh

hi stacey! your so funny.. ive had the sugar free syrup, its like water!! LOL i had it with my wheat waffles.. LOL

sawheet, so u know what i mean about preparing food. such a chore LOL, any advice on quickies?
Hey girl!! Mine is thick..don't taste like water..but mine is not the atkins brand. Its ummm? I will look when I get home!


Posted by: sawheet

Stacy you are using the Diabetic syrup found in every grocery store, that stuff is pretty good and thick


Posted by: butterfly

102lbs How tall are you???

Glad to see another new hottie join IM


Posted by: Stacey

SAWHEET~~ YA--ITS SUGAR FREE AND LOW CALORIE.. I LOVE IT..INFACT..I'm all out, and before I go home I'm stopping at Randalls to get me some!


Posted by: Stacey

okay I need to get home.... Its almost 5:30--by the time I get home it will be 7pm..then I only have 2 hrs. to do whatever before bedtime

Later people!!!!! Have a great night!


Posted by: Ashtyn

Quote:
Originally posted by sawheet
Ummm food quickies??, lol I will eat tuna right out of the can, with some Wing time sauce on it. It is beter than it sounds, and of course the old pro shake. If you have a grill cook up a few pounds of chicken at one time, that helps. Or get a smoker and smoke up a bunch. ORRRR have your B/f do it!! I would but.......................
OMG for breakfast? LOL ok for lunch when i have time. but let me tell you im a big culprit of celery and peanut butter or carrot sticks and hummus because it requires no preperation. peanut butter and jelly sandwiches! LOL know what i mean about lack of motivation to prep up? LOL


Posted by: Ashtyn

ok stacey let me know of the brand and i will hook myself up LOL butterfly, im 5 foot, but i wear really tall shoes so if we meet im really 5'6 LOL


Posted by: Ashtyn

no w/o yesterday

8am - wheat muffins - my new plan will start next tuesday LOL
10am- orange
1230p- ham, muenster wheat bread sandwich
4pm- haddock - i didnt know i like fish until today LOL


Posted by: hardasnails1973

PROTEIN/CARBS or PROTEINS AND FATS !! GIRL never carbs by themselves ..SHAME ON YOU LOL


Posted by: Ashtyn

as u can see, im not as dedicated as you LOL


Posted by: hardasnails1973

Doesn't mean we can not convert you LOL


Posted by: Ashtyn

thats true the more i stick around the more i feel like im living life the wrong way LOL


Posted by: hardasnails1973

we for support and are only trying to help you to better and educate your self is all and to be your best that you can be


Posted by: Stacey

Or she may convert us to eat some muffins with her...
Just kidding!


Posted by: naturaltan

yeah muffins!


Posted by: yellowmoomba

I like muffins - chocolate chip muffins!!!




Posted by: Stacey

Uh HUH.. see you may convert US!!! LMAO!!

ohhhh Blueberry Muffins!!


Posted by: sawheet

Only if they are warm muffins!!


Posted by: Jodi

Even better Pancake recipe. Trust me

1 Whole Egg
3 Egg Whites
1/2 C. Oats
Splenda
1 tsp. Van. Extract

They rock!

And if you want them to rise and you will never know they are not the real thing.
1/4 tsp. Baking Soda
1/4 tsp. Baking Powder

Breads: Go with a 100% Whole Grain, Multigrain, or 12 Grain Bread. Pepperidge Farm or Arnold makes good whole grain breads

Cereals: Better for you w/o milk: All Bran w/ Extra fiber, Fiber One or Uncle Sam Cereal.

Breakfast idea: 1 Scoop Vanilla Protein, 1 T. Nat. PB and chug down, then throw 1/2 C. of one of the cereals in a baggie and munch on the way to work

Lunch: 2 Slices Bread, Slice Roasted Turkey or Chicken w/ Let. Tom and Mustard (or a tuna w/ a bit of mayo)

or Tuna or Chicken Salad: 1 Can Tuna or Chicken w/ 3 -4 C. Romaine or Lettuce, 2 T. Newman's Balsamic Vinegar Light or Olive Oil & Vinegar, throw in a tupperware and shake to coat the tuna and lettuce


Posted by: Jenny

I know I'm a little late, I've been a slacking poster
But, WELCOME to IM Ash!


Posted by: Ashtyn

hi jenny! another jenny LOL

jodi thanks for the meal tips. the sandwich is something ideal to me though im not too crazy about tomotoes LOL do you eat breakfast before you workout? when i cross train i usually do it in the evening but if i do it in the morning i do it on an empty stomach. ive always wondered about this. i guess i'll see after my body changes LOL

i used to drink protein shakes but the taste is sooooo grossssss. i used to just mix it in water. as you can see i dont do that anymore LOL


Posted by: Ashtyn

8-28

1 hour cross train all with 18 lb body bar
2 mile run

10a - oatmeal - i'll get protein in after labor day LOL
1230p-turkey, whole wheat bread, light mayo and muenster
130p-grapes
300p- orange and handful popcorn LOL
800p- whole wheat pizza with light mozzerella and grilled chicken breast

im a mess LOL


Posted by: J'Bo

hey ashtyn.
dont listen to han he eats blended tuna and coke
eat what ever is working for you and we will add in little (key word) tips here and there. all those eggs are daunting for a mini eater like yourself. although 6eggs hurt my tummy but is i soak the 6 egg whites and 1 yolk in only 1/3 cup of oatmeal i feel great after i cook it up. i make these protein pancakes to last 3 days and they are quick. i smear them with pb and no sugar added jam rollem up and walk out the door


Posted by: Ashtyn

tuna and coke LOL ok im definetely going to barf thanks j-bo your a big inspiration yourself. saw those pics of yours and about dropped dead LOLhow long do those protein pancakes last? i got ot get on it with my cooking. im such a lazy piece of crap sometimes LOL


Posted by: J'Bo

i sometimes eat mine 3 days later and they are fine...i take them camping and they are great. me inspiration. thanks but you are too hotty.


Posted by: Jodi

Quote:
Originally posted by Ashtyn
hi jenny! another jenny LOL

jodi thanks for the meal tips. the sandwich is something ideal to me though im not too crazy about tomotoes LOL do you eat breakfast before you workout? when i cross train i usually do it in the evening but if i do it in the morning i do it on an empty stomach. ive always wondered about this. i guess i'll see after my body changes LOL

i used to drink protein shakes but the taste is sooooo grossssss. i used to just mix it in water. as you can see i dont do that anymore LOL
I don't see much benefit of cardio on an empty stomach. I get too light headed and dizzy. I need food first thing in the morning and I w/o in the afternoon.


Posted by: sawheet

From the look of your pics, I agree with jbo, keep doing what you are doing, you look awesome!. Just take some "tips" here and experement a little bit, have fun with it.


Posted by: SVEN73

Hi Ashtyn...Steve here, nice 2 meet ya.
I just came 2 this board a few wks ago from another board (too much b/s there)..this bb has some great people w/ TONs of knowledge. Listen 2 all u read & take w/ u what u want & CAN use w/ your lifestyle..but most ppl who give advice here...no their shyte.
*Not givin' advice....can't give it on diet.. But on preppin' food...I am geillin' off 3 pkgs. of chic breast right now. Takes bout' 2 min per breast & I type in between...(God bless George Foreman) I pop them in fridge & grab them as snacks...cold usually.. on the run.
In the morn. I hit a great deli by the gym...they have a wrap w/ 6 egg whites (I add 1 whole), grilled turkey & lo salt swiss
Same deli will make plates 4 me to stick in fridge...w/ br. rice, whole turk breast, steam veg, etc . When I don't feel like cookin' it is soooo worth it.
Keep it up...Steve


Posted by: SVEN73

P.S., U r right....THIS IS A HOTTIE COLONY!


Posted by: Ashtyn

wow you guys really know how to suggest foods. cant stay on today - got a crapload of errands to attend to LOL, but wanted you all to see that ive altered my food a little bit - hey im trying huh LOL

9-1 i was up at the crack of dawn yesterday LOL

a.m cross train and 25 minute elliptical machine

1000a- optimum protein mix with some skim milk and water with oatmeal
130p-whole wheat pasta with ground turkey and four cheese sauce
330p-the rest of what i ate at 130p LOL
700p-roasted turkey and broccoli

not bad huh LOL


Posted by: Stacey

Great start Ash---try and add more protein each day!


Posted by: sawheet

A little more protein would be helpfull, good job Ash


Posted by: Ashtyn

ok. yesterday i did well i think you tell me LOL

900am- cross train
945am- run 2 miles

1030a- chocolate protein shake and oatmeal
1230p- ground turkey and whole wheat pasta
400p- ground turkey in whole wheat pita
900p - roasted turkey and whole wheat stuffing

need veggies and maybe i shouldnt have eaten so late. oh well, it was either that or popcorn LOL


Posted by: Ashtyn

8-4

900am - crosstrain workout
945 am - 2 mile run, 1 mile walk

1045am - oatmeal and a 2 scoops of chocolate protein
1230pm - roasted turkey and whole wheat stuffing, celery
330pm - roasted turkey on whole wheat bread, mayo, orange
700pm - haddock and broccoli
900pm - handful of light butter popcorn


Posted by: naturaltan

Wow ... look at you and your changing eating habits So you'll be as sexy as me!


Posted by: sawheet

Hey good job Ashtyn, the new diet is looking good!


Posted by: Ashtyn

9-5 - i was on a work outing

40 mins elliptical level 13

900am - coffee coolatta and turkey omellette with american cheese
1200p - barbequed chicken and clam chowder
400p - shrimp over whole wheat pasta
700p - lobster


is this really bad eating? or is it "normal"?


Posted by: naturaltan

I'd say normal ... but you're on a fitness/bb site, so in relation to where you're posting that question, I'd say it's ok, but could be better.


Posted by: hardasnails1973

It looks like she is getting better already. Now we got to get her on some form of protein shakes and she be doing great. IMO shakes should be taken after workout to prevent catabolic of muscle break down. they make things alot easier thats for sure its just finding one that tastes good..trial and error is all i can say
take little steps instead of big giant ones and you will be fine



(Click here to view the original thread with full colors/images)





vBulletin Copyright ©2000 - 2008, Jelsoft Enterprises Limited.


Content Relevant URLs by vBSEO 3.1.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38