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Good luck!! 
(low sodium soy sauce i'm sure) 
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Originally Posted by Cris2Blis
You are TINY!!!
Good luck!! (low sodium soy sauce i'm sure) |
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Originally Posted by Cardinal
You staying full on 1220 kcals? That looks like a pretty strict cut for all the work you are doing (lifting and cardio etc).
IIRC last time I read in your journal, you were getting settled in in NY. How is that going? Maybe the reason for the insane schedule =D |
I'll see how it goes, I can always increase, right?|
Originally Posted by MonStar
Good luck!! I am sure you'll achieve your goals. Hang in there.
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I guess that will help me not have those binges every week that ruin everything. Eh, It better!
So I have no doubts in it I've never done a circuit or HIIT so this is exciting! Finally!
forgot about them
Should I just stick with the lighter weight and do more reps?
Hey Katia! |
Originally Posted by Katia7
For most of the exercises the weight was too lignt to do 6-10 reps. But I can't get a heavier weight up. So what do I do???
Should I just stick with the lighter weight and do more reps?For example.. for squats I couldn't get two 30 lb DB on to my shoulder (can't use a smth machine either). And for declining press I can't lift a heavier one the ground, but I can pres more. |
(guessing around 500 cals ???) OK, working on the sugar cravings tomorrow. NO SUGAR!!!! I should get some of that Splenda sweetened water for these moments.|
Originally Posted by Emma-Leigh
Hey Katia! |
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OK - You really need to aim for the 6-8 rep range for the first bunch of moves. I am confused about why you can't use other equipment eg: |
| squats - what about a barbell? If not, you could get a back-pack and stack some weights into that or don't raise the DBs to your shoulders (keep them by your side). |
| For your declines - how are you setting up? Can you put them onto your tummy and then lean back? Or, can you ask someone to help? |
I was thinking using the bar, but I have no idea how much it weighs so I'm scared to lift it. I'll find out on Wednesday (I'm always in a rush).| Also - for your lunges... Why did you do static lunges? Overhead lunges are ment to be done in a dynamic movement - so you stand with your feet together and then you move to lunge and then you stand with your feet together again. |
| Oh - And for the tricep dips, add a plate to your lap and stick to 12ish for your rep range. |
We also have a Dip machine (it was just busy today), but would it be a good idea to use it (since I an put a lot more weight ont it), or should I stick with a plate?|
Good luck with your diet today!
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Eh.. what is it they say? "Progress not perfection." No sugar tomorrow though!|
Originally Posted by Katia7
I'm at Bally's lol So theres a lot more people then equipment.
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| I tried holind the DB by the side, but they just fell out of my hands (I have VERY VERY small hands.... There's a squat rack, so I'll have to ask someone to help me with that (I've never used it before). |
You have never used a squat rack?? My god girl - you have to get that booty squating! It is the only way to a granite butt! 
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I tried putting DB on to my tummy but then I can't get on to the bench lol. For the last sat (with the 15s) some guy saw that I was struggling to pick them off the ground, so he helped. There HAS to be a way. I was thinking using the bar, but I have no idea how much it weighs so I'm scared to lift it. I'll find out on Wednesday (I'm always in a rush).
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| I have balance problems and I definitely cant hold heavy enough DB over my head. My lower body is a lot stronger then my upper body. Would regular lunges work? |
) then these will help you in the long-run... Even if you start with reverse lunges (so don't walk, just step back and then step up to standing again) you will get a better result than static lunging (it allows a full range of motion with the added benefit of a lot of stabilisers coming in to play).|
OK We also have a Dip machine (it was just busy today), but would it be a good idea to use it (since I an put a lot more weight ont it), or should I stick with a plate?
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Eh, I was doing soooo well until the end. Eh.. what is it they say? "Progress not perfection." No sugar tomorrow though! I might have a friend over, so we might be eating out, but I'll make the best choices (veggies, whole grains, protein!) |
Good to see you off to a good start.... Oh well - not much that can be done now. Just get back on that wagon and eat well tomorrow!! 
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Originally Posted by Katia7
There's a squat rack, so I'll have to ask someone to help me with that (I've never used it before).
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Originally Posted by Katia7
DB rows
7x45 8x40 10x40 |
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Originally Posted by Egoatdoor
That's what the instructors are for. Ask them to show you.
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Originally Posted by Egoatdoor
Is this right? You're 5 ft, 115 and rowing with 40 lb dumbbells? Wow, you're strong for your size.
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Originally Posted by Katia7
On the good note! I had NO DESSERT today, they looked sooooo good at the place we went to, and I had NONE!!! Feels good!
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atta girl!! nothing tastes as good as reaching your goals feels! might want to get some sugar free jello or something non-damaging.
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Originally Posted by Cris2Blis
atta girl!! nothing tastes as good as reaching your goals feels! might want to get some sugar free jello or something non-damaging. |
& Good Luck
That was soooo not needed! I'm still trying to get into my head that gaining muscle will make me look smaller, not bigger. Eh, can't say he looked like he knows what he's doing.
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Originally Posted by sara
Welcome back!!!
& Good Luck |
Thank you.
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Originally Posted by Katia7
When I was doing the tricep pulldowns some guy comes up and goes "Is that not too heavy?" I'm like "Hu?" (no one has EVER said that to me). He's like, "Those will make you bulky. Are you trying to get big?" So I just said "I won't get big, don't worry."
That was soooo not needed! I'm still trying to get into my head that gaining muscle will make me look smaller, not bigger. Eh, can't say he looked like he knows what he's doing. |
That really shuts em up and guys do talk. Once the word gets around, they'll leave you alone.
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Originally Posted by Egoatdoor
Someone I know used to get the same stupid comments ( Are you trying to get big?)from time to time from moronic guys. Her comeback is " As I matter of fact, I do. I'm going to get bigger than you".
That really shuts em up and guys do talk. Once the word gets around, they'll leave you alone. |
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Originally Posted by Katia7
And I saw a couple of other guys passing by and staring (eh, at least they didn't say anything). All the other women who were in a lifting area were A LOT bigger then me.. why don't they get those comments?
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Originally Posted by Katia7
All the other women who were in a lifting area were A LOT bigger then me.. why don't they get those comments?
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Originally Posted by Katia7
I should have more time tomorrow so I'm cooking enough food for the ENTIRE week!
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| Now I'm just gonna vent a little (feel free to ignore)... |
(I often wonder if that is a good thing or if I should be offended! ).
Sorry about the nasty men in NYC When I was there a month ago I noticed the same thing, though I was kinda flattered Guess if you live there and go through it everyday it's different though!
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Originally Posted by Egoatdoor
Because they're not used to seeing women, especially smaller women, lifting any serious weights. Hold your head and be proud. You are doing good things for yourself.
I'm not a "starer", but I do notice when a woman is lifting conscientiously. They are few and far between. |
That makes me feel better.|
Originally Posted by Emma-Leigh
Because the guys are SCARED that the bigger women will show them up!!
Don't let it get to you- it is just a reflection of their insecurities. |
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Originally Posted by Emma-Leigh
this is what I do - I make 3 of my meals on the weekend do I can have easy access to them during the week. My fridge is like a tupperware warehouse!
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Originally Posted by Emma-Leigh
That's dodgy... I have no idea why they do it either. Many of my friends get this type of behaviour too, but luckily they seem not to target me! (I often wonder if that is a good thing or if I should be offended! ).
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| I don't know what you could do. The best solution would be to either confront them (just tell them straight out it is not on) or try to ignore them (The more they get you to react the more likely they will continue it). |
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Originally Posted by Jenny
Hey Katia!
Things look good in here Sorry about the nasty men in NYC When I was there a month ago I noticed the same thing, though I was kinda flattered Guess if you live there and go through it everyday it's different though! Keep working hard |
I was FREAKING OUT!
I REALLY need to start getting more sleep! 4 hrs is just not cutting it.|
Originally Posted by Katia7
Diet:
1/2c kamut flakes 1/2T ground flaxseed 1T rice protein 4oz tilapia 1/2c kamut spaggheti griled zuchini 2 flax oil soy sauce (2T) 2 egg whites 1egg 1/4c feta 1/4c low sodium canned tomatoe 1/2c raisins 1/c oat bran flakes cereal 1/2c lentils 3oz chicken (raw) 1/2c millet Total: 1271cals P:100g C:175g F:25g Fiber:27g |
Where did your protein and fats go?? No fishies?? 25g fat is really, really not enough for you Katia!! You will make yourself hungry (same with the lower protein intake - it will also make you hungry)... and you know what that means...
But I thought you couldn't eat either of these missy? 
What will your doctor say??|
Compound circuit x 3 (6-8 reps) SLDL 6 x 30+EZbar 11 x 40 (sed 2 20lb DBs) 5 x 20+EZbar I'm not sure what to do here? My hands fatigue faster then the hams/lower back. |
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Knee Pushups 7 5 4 How patheric! |
| Cardio: 30 min elliptical Had no energy for HIIT |
I know you don't think so - but I believe part of the reason for this is because you are half starving yourself!
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Originally Posted by Emma-Leigh
Where did your protein and fats go?? No fishies?? 25g fat is really, really not enough for you Katia!! You will make yourself hungry (same with the lower protein intake - it will also make you hungry)... and you know what that means...Hunger leads to snacking... leads to dessert... leads to guilt.... leads to starving yourself the next day.... leads to hunger... leads to snacking... leading to DESSERT!! You have to get off the cycle - feed yourself during the day and you will not get hungry during the night! Which means you will not feel as tempted by dessert. |
My schedule has just been sooooo crazy that I don't always have everything I need food wise. And I'm still having cravings...grrrrr. So I tried to replace them with more healthier things (the cereal and raisins). I've also been eating waaaay over 1500 cals last week, so I thought a lower day would balance it out just a little. But I thought you couldn't eat either of these missy? What will your doctor say??|
Hmmm.... Romanian DLs would just pose the same problem (fatigue)... You could try good mornings?? That way the bar is on your back and the weight is not in your arms (the bar sits low on your traps - not high like when you do back squats). Or else - try one legged SLDLs. But still hold the DBs or bar with two hands - that way you use the same upper body strength to hold the weight, but you halve the lower body... You could also try glute-ham raises... Or what about pulley hip thrusters? |
Are hyperextensions the same thing as then glute-ham raises? The seat thing is a bit more at an angle reather then horisontal.|
LOL - It is not pathetic - it is hard for you and that is what matters! You'll get there! Soon you'll be doing them on your toes and with one arm! :thumb But if you want to get stronger you have to feed your muscles a little more.
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I bought more food this time so it should last me the whole week. So no more eating out! I've always waned to be able to do pushups! And one arm pushups..OMG I WISH!|
I know you don't think so - but I believe part of the reason for this is because you are half starving yourself! You really need to reassess things in terms of your eating... Don't deprive yourself so much! Don't get so hung up on counting your vegetables.... If you are not comfortable with higher calories every day then, as I suggested, why not increase cals (on purpose and not due to binge eating) every 4th or 5th day? You could do it on your workout days! Even if it something very small like: Mon- kickboxing class + circuit (HIGHER INTAKE - 1400/1500) Tues- step cass (NORMAL - 1300) Wed- circuit (NORMAL - 1300) Thurs- REST (SLIGHTLY LOWER - 1200) Fri- circuit + HIIT (HIGHER INTAKE - 1400/1500) Sat- Spinning (NORMAL - 1300) Sun- REST (SLIGHTLY LOWER - 1200) You should give yourself a 'treat' each week as well - maybe on the friday? When you know you have done a good workout and you are more psychologically comfortable with it....
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Originally Posted by Katia7
I'm still having cravings...grrrrr. So I tried to replace them with more healthier things (the cereal and raisins). I've also been eating waaaay over 1500 cals last week, so I thought a lower day would balance it out just a little.
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| Oats I can have once in a while (just not on daily basis) and raisis... he said it's fine to have a little bit of fructose if I really want something sweet, just to stay away from the "bad sugar". Are raisins bad for fat loss though? |
what does he consider are the 'bad sugars'?|
I can do pulley hip trusters and glute-ham raises Are hyperextensions the same thing as then glute-ham raises? The seat thing is a bit more at an angle reather then horizontal.
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I know. I bought more food this time so it should last me the whole week. So no more eating out! I've always waned to be able to do pushups! And one arm pushups..OMG I WISH!
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if you don't give yourself excuses to 'cheat' then you can't cheat as easily! So keep practicing!| I do believe you, my stomach is just retarted sometimes, so it's hard to get more food in when it is already bloated. I've been eating aaaay over 1500 last week on most days (not all healthy either), but I cooked enough food to last me the whole week, so I'm all set. |
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Originally Posted by Emma-Leigh
If you are having cravings then eat! Just eat something healthy - if you are going to eat fruit (raisins) then just eat REAL fruit - An apple would be a better option, so would some blueberries with some cinnamon and goats yoghurt.
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Also - if you try to 'make up' for overeating, what will start to happen is that you start a 'binge purge' cycle... You eat too little and so you 'break out' and binge - and then you starve yourself to 'punish' yourself - and then you 'break out' again. You have to stop the cycle and that starts with you eating sensibly every day, regardless if you 'binged' a few days ago. what does he consider are the 'bad sugars'?
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| Raisins are not 'bad' - but 0.5 cups is ~70-75g, which is ~230 cals (55g carbs and 5g fibre) so they are very calorie dense and you have to really be careful of amounts! If you compare 0.5 cups of blueberries (which is ~40 cals and 10g carbs) then you can see that the blueberries would have been a better option. |
I'll do that. We also have the lying leg press machine, would that work also? I LOVE that machine, so I was just wondering. |
Good to see if you don't give yourself excuses to 'cheat' then you can't cheat as easily! And you'll get there with the push ups - you know what they say "if you want to do a lot of push ups - you have to do a lot of push ups!" So keep practicing!Just TELL yourself you will do it! Don't let yourself get away with cheating and weaseling out of being sensible with your diet and training... Maybe set yourself up a 'breaking the habit' challange? It takes ~21 days to break/make a habit so once you get through those first 21 days it is A LOT easier to stick to it... |
I think the cravings were coming from the visitor.
Then things would be soooo much easier. Oh well
I got a normal day job . It's only temp, but it's a lot better then what I had. The new schedule is still something I need to get used to. But having a normal (work during the day) schedule feels soooooo good. However my life is even more busy now (job + interviews.. still looking for work in my field). NO TIME FOR ANYTHING. I get up at 6AM and go to bed by 1 PM. NEED SLEEP! I was barely staying awake today.. my eyes were litterarly closing. Maybe I should just start taking Poweflex classes?|
Originally Posted by Katia7
Squats Are there any ther exercises that wil sub for squats? I can't use the smit machine and the squat rack always has these REALLY heavy weights on it and it's almost always busy.
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The gym was sooooo ubelievably full that there was no way I could do weights. I couldn't find any of the DBs I needed and all the benches were full and had people waiting for them. I'm not sure what to do about that
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sip of friend's pina colada sip of another friend's strawberry deccori sip of another friend's french martini |
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Originally Posted by Egoatdoor
Are you training in a gym where people are not taking the weights off the bar when they are done? If so, that is bad gym etiquette and rude. Do the managers and gym staff know about this? Unfortunately, if its a Ballys, they don't care.
Again, the dumbbell racks should be marked and people should be RETURNING the dumbbells to the racks when they are done...if this a problem and there are not enough benches, are there other gyms you can train at? |
I'm paying only $5/month here and really cant afford anything else right now. Unfortunately I'm constantly HUNGRY! Not sure if it's the new meds or something else though.