Little Wing Gets Serious [Forum Archive]

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Little Wing Gets Serious

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Posted by: Little Wing

Quote:

Originally Posted by Little Wing

okay. i'd have been better off sticking with the gym smell and all than converting to home workouts. i'm horrible at staying motivated. recently tho i have recommited and am doing better. a lot of bike riding and some cardio on a mini stair stepper i like but i need to utelize my weight bench a lot more and stick to it. it has an attatchment for leg work and a curling pad. so here is my equipment

barbell bar and dumbell bars w 110lbs of weider metal plates.

pilates resistance band.

my diet is really clean. chicken, brown rice, oatmeal, beans, veggies, fruit. lots of water n a multi vitamin.

i can feel my muscles taking form underneath the bodyfat but the bodyfat is not leaving soon enough to suit me. having a journal here motivated me before i quit the gym, and i'm moving to bangor sometime this spring where they have a gold's gym. in the meantime here i am again.

don't get confused but the member formerly known as rockgazer69 is now Little Wing.

Posted by: min0 lee

Posted by: Shae

Posted by: Little Wing

okay this little entry is for the muscle or fat which is bulkier doubting thomas. i lost some weight when i 1st started back with the clean diet and added exercise. mainly biking n stepping every day. then for the last two weeks i haven't lost anything even tho i feel my muscles getting harder. well yesterday i finally moved some furniture where i wanted it n started putting my room back together after repainting it (white btw)... i have a pegged shelf where i keep jeans hanging by the beltloops. most didn't fit me i'm talking a dozen pair at least i couldn't even get near zipped... last night all but the two smallest pair fit. comfortably fit. so cool and very motivating. go me. yep muscle weighs more but is more compact.

i decided to add a daily 45 minute walk to my routine till it gets too cold to keep it up. i'm either adding a treadmill or stationary bike to my set up before winter sets too hard. oh yea about a week ago i put the couch n entertainment stuff in my sons room, he's thrilled, and turned my livingroom into an exercise room.

Posted by: Little Wing

stairstepper, squats n walking till my thighs are burning. ouch.

Posted by: Little Wing

last night my legs hurt was hard to get to sleep but this morning they feel fine my butt just has a little hey u worked out good yesterday feel not ache. i'll ride bike tonite i think it might be cuz i'm tall n have my seat raised on my bike but it uses totally different muscles to ride than stepping does. my bike i feel in the fronts of my thighs n inside my legs stepping hurt in back. n will walk too. also work on abs, arms n shoulders. i have lost more weight but didn't realize it not a lot but hadn't weighed myself for a week or so. right now tho wax on wax off painting sucks.

Posted by: Little Wing

holy bike ride batman. good one. there is a campground near here where there are rabbits running loose we went to see them. this morning i did more bench presses, butterflies n so on and some ab excercises and some stepping.

Posted by: Seanp156

I'm confused...aren't you Rockgazer? Did you change your name or something?

Posted by: The Monkey Man

Yes, but now she's...

Posted by: Little Wing

Quote:

Originally Posted by Seanp156

I'm confused...aren't you Rockgazer? Did you change your name or something?

yea. took the name of my favorite song. some day i'm going to be rich n buy all of Jimi's guitars.

Little Wing is also the name of the sig i made Vanity. he has a guitar like the one i used for the wing. much nicer than monkeys artistic analogy.

Posted by: Little Wing

walked today n did some leg work. my abs have a nice burn from yesterday. diet still right on track n spent the morning reading in diet n nutrition n getting some ebooks on burning fat.

Posted by: Little Wing

that chicken wing needs buffalo sauce n a side of celery w blue cheese dressing.

Posted by: The Monkey Man

Quote:

Originally Posted by Little Wing

that chicken wing needs buffalo sauce n a side of celery w blue cheese dressing.

that's my diet, not yours!!!

Posted by: Little Wing

man that looks good. but i'll stick w mine 'till cheat day, i'm seeing some nice results.

Posted by: Little Wing

got up this morning and did a few minutes on the stepper n then carried my bike downstairs n went on a killer ride for almost an hour on an empty stomach. same thing tomorrow

Posted by: The Monkey Man

Quote:

Originally Posted by Little Wing

man that looks good. but i'll stick w mine 'till cheat day, i'm seeing some nice results.

How soon will you post PICS, so we can all see your... "results"... -

Posted by: Little Wing

i bought a nice digital camera a canon a95, 5 megapixle but the idiot that put windows in this pc missed the twain driver install so i can't get it to work w the pc. then i bought a sandisk card reader and the friggin thing says no need to install the driver because windows xp comes with a twain driver.

it's very frustrating.

Posted by: Little Wing

did some bench presses n leg curls. a shorter easier bike ride in the pm. need to eat more. more times a day n add more protein. today after my bike ride about half cup oatmeal w some raisins, lunch 2 eggs, supper brown rice n hot sauce. lots of water.

Posted by: Little Wing

no apetite today at all so all i did was legs arms n abs, no cardio. did manage to eat some oatmeal n raisins.

Posted by: The Monkey Man

Quote:

Originally Posted by Little Wing

no apetite today at all

What are you, taking diet pills or something

Posted by: Little Wing

no i wouldn't do that. thinking about mothers losing children in new orleans, kids alone and afraid. very depressing. today tho i'm making up for it cantaloupe with fat free cottage cheese, burgers with sharp chedder and i'm going thru Shaes journal and trying the yoga poses she has in there, i hope other people do it's a great journal.

Posted by: Little Wing

i want to lose some weight but i really want to gain muscle and you can't be a member here all this time, even a wingnut one like me, and not have learned the importance of a proper diet in achieving your goals. i wonder sometimes about some of the fat burners n products like that but i really would rather do things sensibly with a clean diet of good foods and lots of exercise.

Posted by: The Monkey Man

Jeez -

...

You could have just said..

"

NO way Jose"

Posted by: Little Wing

NO way Jose.

Posted by: The Monkey Man

Quote:

Originally Posted by Little Wing

NO way Jose

You're great! -

I'm glad to read your, & Shea's new journals -

Posted by: The Monkey Man

But where are my hot new pics? -

Posted by: Little Wing

just did grocery shopping. salmon, tilapia, tuna, chicken, eggs, black beans, brown rice, sweet potatoes, old fashioned oats, yogurt, apples, carrots, oranges, lean pork, fat free cottage cheese, lowfat yogurt, olive oil... enough healthy food to last 4 or 5 weeks. no salt, sugar, flour, butter.

Posted by: Little Wing

Quote:

Originally Posted by The Monkey Man

But where are my hot new pics? -

i found out i can take my flash memory card into rite-aid n get a photo cd made so the 19th when i go to my drs appt i'm having pics made for Vanity. one or two might find their way into my journal to track progress. warning tho, i have some work to do to be as tuned up as Vanity's sig.

Posted by: The Monkey Man

Quote:

Originally Posted by Little Wing

Well, once you post those, then you will have to make progress -

Posted by: Little Wing

i am very much looking forward to progress. so is Vanity i think

Posted by: Little Wing

ok i meant to do yoga but the music was too damn good n i've been dancing all day n yea my heart rate was up so i think i'll call that good. uploaded some pics. maybe i'll post a tummy shot later. went on a short but nice bike ride this evening too.

Posted by: Little Wing

robert cray, smokin gun. yea baby.

Posted by: Little Wing

breakfast tea n a bike ride, lunch 1 cup nonfat cottage cheese, supper big fat piece of baked salmon 1/3 cup cottage cheese.

Posted by: Little Wing

bike ride n breakfast. half of a ridiculously large cantaloupe n 1/2 cup cottage cheese. tea no caffine.

reading burn the fat feed the muscle right now.

full body work out w weights today.

Posted by: Little Wing

Posted by: Little Wing

linda's beautiful. her n lara croft i think are what i'd like to look like body n muscle wise.

snack apple.
lunch 80% lean hamburger on wheat roll with cheddar, mustard n pickles. orange. skim milk.

spent about an hr bike riding not hard just w the kids. did bench presses, leg curls, leg extensions, butterflies, dumbell curls, dumbell squats... i hate the bar on my neck n back doing them w a barbell. i did a few more barbell things but need to find out what they are called. i need to look at my arnold bb book again n Vanity is giving me some pics of exercises from his books. the plan is full body workout mon, wed, fri. cardio 30 - 40 mins 5 days a week

Posted by: Shae

Quote:

Originally Posted by Little Wing

linda's beautiful. her n lara croft i think are what i'd like to look like body n muscle wise.

snack apple.
lunch 80% lean hamburger on wheat roll with cheddar, mustard n pickles. orange. skim milk.

spent about an hr bike riding not hard just w the kids. did bench presses, leg curls, leg extensions, butterflies, dumbell curls, dumbell squats... i hate the bar on my neck n back doing them w a barbell. i did a few more barbell things but need to find out what they are called. i need to look at my arnold bb book again n Vanity is giving me some pics of exercises from his books. the plan is full body workout mon, wed, fri. cardio 30 - 40 mins 5 days a week

Posted by: Little Wing

i increased my bench presses by 5 pounds n can make it thru a set 3x10. later i did the same weight with the bench inclined. a lot harder 3x6. think i will keep doing both. also did barbell bent over rows, barbell military press, barbell behind neck press yea 2 whole ones of those akk

, lying dumbell presses and ab workout.

Posted by: The Monkey Man

Does your body feel hotter?

Posted by: Little Wing

http://www.shapefit.com http://www.shapefit.com/strength-training.html i'm finding a lot of weight exercises to try here.

Posted by: Little Wing

Quote:

Originally Posted by The Monkey Man

Does your body feel hotter?

it feels sore-er.

Posted by: The Monkey Man

Posted by: Little Wing

i hope my body makes Vanity's hotter.

Posted by: The Monkey Man

Why would you wear his underwear?

Posted by: Little Wing

y wouldn't i?

Posted by: The Monkey Man

Cause you need to sport those thermo mood shorts I found for you -

Posted by: Little Wing

those are cute but his silk boxers are probably cozier.

that reminds me my daughter n i saw some funny t-shirts in rolling stone today i need to find the website. www.moewampum.com

Posted by: Shae

Monkey Man not quittin. Eh Little Wing?

Posted by: Little Wing

he kids. he loves his lady tho no mistake.

Posted by: Little Wing

breakfast leftover burger on wheat roll w mustard, too busy to cook. very late lunch tuna on wheat roll w lowfat mayo and an apple. supper tilapia and green beans.

some ab work in am n will do cardio in a bit and try out some of the glute n tricep stuff from the link above tonite.

Posted by: Little Wing

this is me now. a few years older than my gallery pics.

my thighs

and my tummy

need some serious work to get back into the shape i was in in Vanity's sig. i'm really enjoying watching my body get closer to it week by week. but the difference this time will be i'll have some muscle on that frame too. n a older kisser.

Posted by: Little Wing

did cardio. n am cooking supper. going to try some of Shae's yoga poses after.

Posted by: The Monkey Man

Low CARBs in the eve LW -

Posted by: Little Wing

i'm having tilapia baked plain w lemon and green beans.

Posted by: Little Wing

i'm going to start tracking carbs protein fat n posting it here.

Posted by: The Monkey Man

Quote:

Originally Posted by Little Wing

i'm having tilapia baked plain w lemon and green beans.

Posted by: Little Wing

Quote:

Originally Posted by The Monkey Man

yep it's good.

Posted by: The Monkey Man

Quote:

Originally Posted by Little Wing

yep it's good.

(hungry... & min0 won't get me pizza)

Posted by: Shae

Quote:

Originally Posted by Little Wing

this is me now. a few years older than my gallery pics.

my thighs

and my tummy

We give those pics......

Two thumbs up!

Posted by: Little Wing

Posted by: The Monkey Man

Quote:

Originally Posted by Little Wing

One for you too, m'lady - (while I have it)

Posted by: Little Wing

very nice. thank you.

no stealing shae's kiss

Posted by: Shae

Posted by: The Monkey Man

Quote:

Originally Posted by Shae

I change hers to bluey, to match her eyes in the new pic -

Posted by: Shae

^ No, not that.

LW and I learned a new trick here when we write messages here. And we are not telling.

Posted by: The Monkey Man

Quote:

Originally Posted by Shae

^ No, not that.

LW and I learned a new trick here when we write messages here. And we are not telling.

...

Posted by: Little Wing

ancient im secret. hidden text typed in white font. u find some strange stuff sometimes when u highlight posts around here.

Posted by: Shae

Posted by: Little Wing

Vanity, aka the cock god, told me how to use my camera w the tv to see my pics on there. my eyes looked really blue. he's so smart

Posted by: Shae

Now you know young grasshopper.

Posted by: Little Wing

okay now let's stop whoring up my journal.

Posted by: Shae

Yes mama.

Posted by: The Monkey Man

I now know that I didn't want to know -

Posted by: Little Wing

it's not a naughty reference just an avatar one.

i'm such a liar.

Posted by: The Monkey Man

I think I was refering to all girlie talk

I like both of you, but I cannot become one of you -

Posted by: Little Wing

been meaning to try some yoga from shae's journal n i finally did. at first i wasn't so sure i liked it but then i changed my mind. gives your body a tremendous stretch, i still feel it in my back. flexibility is cool so i will continue with this.

downward facing dog. nice stretch in the legs n i got a little dizzy. no i wasn't born that way.

child pose. yea you feel that in your spine for sure. i could nap like that zzzz.

cobra. nice stretch in the lower back. i can feel how tight i am i think i'll stick with this for flexibility.

i'm just doing all the breaths at once. that ok?

warrior pose. you really feel that in lower back n hips! think there is a reason i'm a lover not a fighter. ok ok i'll do more.

corpse pose. oh yea i found a favorite.

i'll do that at bedtime when i do my dream about vanity mantra.

tree. NOT my favorite. i got my foot almost up that high but u can feel the foot u are standing on wiggle around to keep balance and bare feet n bare thighs pull against each other. ok ok pants for yoga.

vanity is online

will continue tomorrow.

Posted by: Little Wing

slept in my mantra worked go yoga fantastic dream about finding an ancient temple in the jungle n making it our home.

late breakfast apple with tb peanut butter, lunch small slice of pizza, apple.

i have been drinking my water at room temp n find it is a lot easier to drink more. i'm not sure if it was quitting coffee or increasing water but my skin is really soft now.

going on a bike ride now w my son to bring carrots to the bunnies at Katahdin Shadows.

Posted by: Little Wing

nice bike ride n there were a ton of baby bunnies so cute. no blue ones tho. went to the library after n got a book on yoga.

snack 1/2 c yogurt (lowfat strawberry) mixed w 1/4 c fatfree cottage cheese.

Posted by: Little Wing

added 10 lbs to my bench press now i can barely make it to 10,8,6 so i guess it's a good weight for me. 2 sets

added 10 lbs to leg curls same results akk. 2 sets of 3x10

added 10 to leg extensions oooh. 2 sets of 3x10 not so hard.

added 5 lbs each side to butterflies. ow. 10,8,6. once.

concentration curls 3x10 each side,

tricep extension 3x10, 3 sets

bent over rows 3 x 10. once

added stiff-legged dead lifts to routine. 3x10

barbell squats, 3x10, 2 sets

barbell lunges 3x10 each side.

supper 1/2 c plain black beans, 2 eggs scrambled w 2T cottege cheese.

Posted by: Little Wing

ok i thought a set was like if u did 10 rested 8 seconds did 10 more rested 8 seconds did ten more that was 1 set.... i guess that is in fact 3 sets. soooo no wonder my workouts were long. man have i got a lot to learn.

set a sequence of one or more complete performances of a movement, or rep done as a unit with minimal or no pause in between. When you pick up a barbell, curl it ten times, and then put it down, that is one set of ten reps.

note to self. thank god and satan Vanity explains things to me.

Posted by: FishOrCutBait

Lol, I like how guys call em "db flyes" and girls call em "butterflies", its funneh... If you are still on, I can help you out some...

Posted by: Little Wing

i never realized the butterfly thing that's funny.

. and thanks for the offer of help but i'm headed to bed. Vanity explained a lot to me tonite. i kinda liked doing all that work n feeling sore but kept thinking oh man my body is gonna not wanna do this next time. lol. i was supposed to do 30 of some things n i was doing 90. akk.

Posted by: FishOrCutBait

LOL, thatll kickstart it. In any case, sleep good, sounds like youre gonna need it!

Posted by: Little Wing

yea maybe i should call this my HIT journal. now i'd better look HIT up n see if it's what i think.

Posted by: Little Wing

brunch, oatmeal bagel spread w mixture of ff cottage cheese and lf strawberry yogurt w tea.

Posted by: FishOrCutBait

check out Soxmuscle, Pylon, and especially Archangel's journals... They are all HIT madmen!

Posted by: Little Wing

ok.

Posted by: Little Wing

snack 2 apples w 2T peanut butter.

supper chicken, sweet potato and green beans.

Posted by: myCATpowerlifts

Hi!
Sup?
Have a good night's sleep!

Posted by: Little Wing

cardio day.

slept thru breakfast, lunch chicken n sweet potato supper black beans and ff cottage cheese. snack 1 oz sharp cheddar. tea herbal no caffine.

doing some light reading this evening

Posted by: Little Wing

Quote:

Originally Posted by myCATpowerlifts

Hi!
Sup?
Have a good night's sleep!

hi.

. i slept too long n today i feel crabby. it's been too shitty to ride bikes since Ty n i went to see the bunnies. this too shall change tho right.

Posted by: Little Wing

breakfast 2 small oranges n 1oz cheddar, noon 3/4c oatmeal w strawberry yogurt.

will go bike riding today n do full body workout.

am reading a tom venoto book about self image n sabotaging your goals n how not to. it's a companion booklet to burn the fat feed the muscle which i am also reading.

Posted by: Little Wing

supper yesterday lean pork, green beans and cottage cheese. snack strawberry yogurt.

last night full body weight routine w the actual number of sets counted correctly. took much less time.

Posted by: Little Wing

the venuto book is really good. one of the first big points he makes is to have clear goals. even write down what you want to look like weigh what size you want to be n so on and make it a part of your subconsious self image that that is who you are. he says yea it sounds cheesy but it works...

Posted by: Little Wing

from burn the fat feed the muscle...

Your body is 70% water, so it's easy to lose weight quickly. Any diet that
dehydrates you will create quick, dramatic weight loss. If you want to lose ten pounds over the weekend, just stop drinking water! Of course that would be pretty dumb and pretty dangerous too, but that's precisely what you're doing when you lose weight rapidly - you're simply dehydrating yourself (or even worse - you're losing muscle too!) Your goal should be to lose body fat, not body weight.

Posted by: Little Wing

Charles Glass, who has probably trained more professional bodybuilders than any
other trainer advises, "While you are dieting and burning fat, you are not likely to add any more muscle. Burning fat and gaining muscle do not go together. Concentrate totally on getting lean and defined during a pre-contest phase and forsake the thought of adding muscle to what should be an already prepared framework." Although Charles was speaking of competitive bodybuilders, his advice applies to everyone: Get the fat off first, then set your new goal for gaining muscle while staying lean.

Posted by: Little Wing

"Cutting calories backfires. The more you cut, the more your body fights to hold onto its fat stores as reducing calories signals the “starvation response” where the body tries to “survive” and hold onto its calorie reservoir known as fat.”

well that blows

Posted by: Little Wing

The most devastating effect of the low calorie diet is the loss of muscle tissue.
Once the starvation alarm is triggered, your body begins looking for ways to conserve energy. Muscle is metabolically active tissue. Getting rid of it is the body’s way of decreasing energy expenditure. It’s easy for your body to use muscle for energy. This process is known Gluconeogenesis – converting muscle into glucose. This includes skeletal muscles, and internal organs, even your heart muscle!

Posted by: Little Wing

Permanent fat loss can’t be achieved by going on and off diets. It can only be
achieved by adopting new exercise and nutrition habits that you can maintain for the rest of your life.

Posted by: Little Wing

breakfast, bagel w strawberry yogurt
lunch, lean pork, raw carrot sticks
cottage cheese
supper, baked chicken breast, sweet potato green beans.

Posted by: Little Wing

1. Exercise – aerobic and weight training - raises your metabolic rate.
2. Exercise creates a caloric deficit without triggering the starvation response.
3. Exercise is good for your health. Dieting is harmful to your health.
4. Exercise, especially weight training, signals your body to keep your muscle and not burn it for energy. Dieting without exercise can result in up to 50% of the weight loss to come from lean body mass.
5. Exercise increases fat-burning enzymes and hormones.
6. Exercise increases the cells sensitivity to insulin so that carbohydrates are burned for energy and stored as glycogen rather then being stored as fat.

Posted by: Little Wing

did cardio last night 40 mins. i'm losing weight really steady n my smaller jeans are getting loose it feels good. weights tonight, my body seems to respond quickly to weight training think i have the added benefit of genetics on my side my dad never worked out but just from his normal work n activity he had sort of the brad pitt in troy that guys want to emulate build. this should be interesting.

Posted by: Little Wing

in keeping with tom venuto's advice to develop clear goals and visualize them i shopped for body parts i want last night. ones i am willing to work my ass off for

these thighs n how her hip has that dent i like

these arms are pretty near perfect

Vanity was pleased w my goal pics too so

we are still looking for the perfect butt pic tho.

Posted by: Little Wing

breakfast friday apples n peanut butter, lunch salmon and green beans, supper stew made w beef carrots sweet potato and garlic. was very good. apple in the evening. my mom gave us a huge bag of fresh picked apples from her trees nice. hopefully her pear trees will come into their own in a yr or two.

weight routine yesterday so cardio today. and taking the time to actually do the goal setting exercises venuto mentions.

Posted by: Little Wing

Vanity says this chick doesn't look like she works out but i wouldn't mind having her rear view at all.

Posted by: Little Wing

cardio 30 mins. breakfast apples n pb, early supper chicken n cranberries cooked w honey and lemon n black beans, banana. tea.

Posted by: Little Wing

breakfast 2 small apples, lunch brown rice n lean pork, tea w honey.

reading more burn the fat feed the muscle. decided to start counting calories cuz of the part i'm reading now. he likens energy in energy out aka calories as balancing a bank account n says it is important to keep track.

Posted by: Little Wing

read today about high intensity interval training. n there is a hill right beside my apt perfect for implementing this. i figure 20 trips biking up it and 20 trips back down around to the bottom to cool down n that should do it. note to self fix brakes first.

from burn the fat...

Interval training is the practice of pushing yourself for short bursts, then resting for a short period. The length of the intervals is usually one minute and can range from thirty seconds and two minutes (although there are no hard and fast rules when interval training is being done for fat loss). Interval training allows you to push past your normal heart zone (into the 85-100% zone) for a short period, thereby burning an enormous amount of calories, relatively speaking. Then you reduce your intensity just long enough to catch your breath, and repeat for the duration of the workout. Using this method, you can get a very high calorie burn in a fairly short period of time. Even 20-25 minutes of intervals can burn a very high number of calories. Another benefit of interval training is
that it increases your metabolic rate dramatically so you continue to burn calories after the workout is over. The higher the intensity, the greater the post-exercise “afterburn” effect.

Posted by: Little Wing

so. i'm really screwing up w the meal thing. to speed up my metabolism i should eat 5 or 6 times a day, preferably 6... hmmm ok i'll look into it. going to take some planning.

5 meals / calories
Meal 1: 375
Meal 2: 300
Meal 3: 300
Meal 4: 300
Meal 5: 225

Posted by: P-funk

also, try and balance your meals with all three macros. Like breakfast being 2 apples is just not balanced at all.

Posted by: Little Wing

i know. time has been crazy lately. i just need to take the time to do things right. or not expect any positive results.

Posted by: Little Wing

balance your meals with all three macros. i'm thinking thats carbs proteins n fats?

Posted by: P-funk

Quote:

Originally Posted by Little Wing

balance your meals with all three macros. i'm thinking thats carbs proteins n fats?

yes. for example, instead of 2 apples, I would have an egg (protein and fat), a few eggwhites (protein) and the apple (carbohydrate).

Posted by: Little Wing

thanks. i'm going to come up w several optimal meals n just juggle them. n i just cooked a huge batch of brown rice w fresh carrots n chicken . meals for all week. n i'm making old fashioned oatmeal w raisins in cups ready for breakfast during the week so i just have to add water n nuke. i can take hard cooked eggs some cheese n fruit to my sons school this week...

BFFM...
First of all, let me say there’s no easy way around it. Eating frequently is hard
work and requires discipline. However, advanced planning, preparation and scheduling
are the keys to making it as easy as possible.

Posted by: The Monkey Man

Quote:

Originally Posted by Little Wing

thanks. i'm going to come up w several optimal meals n just juggle them. n i just cooked a huge batch of brown rice w fresh carrots n chicken . meals for all week. n i'm making old fashioned oatmeal w raisins in cups ready for breakfast during the week so i just have to add water n nuke. i can take hard cooked eggs some cheese n fruit to my sons school this week...

BFFM...
First of all, let me say there’s no easy way around it. Eating frequently is hard
work and requires discipline. However, advanced planning, preparation and scheduling
are the keys to making it as easy as possible.

Good job LW... You are kickin my butt so far -

Posted by: Little Wing

breakfast oatmeal w honey n olilvio, 10am
1 brown rice w carrots n pork
4 same
7 ... same
10 oatmeal w raisins n tea.

bedtime 1 am. nite. lazy sleepy day after a night in the er w my son. he accidentally swallowed an unknown object in the middle of the night. turned out to be a big paperclip. he was fiddeling w it in the dark n didn't know what it was. he was choking. nice ambulance ride n the whole 9 yards. akk. he is fine n he goes for another x-ray tomorrow to track it's progression thru him. the x-ray also showed a bb he swallowed on purpose at a friends house saturday. oh the joys of being 8.

me n my brothers used to dare each other to swallow rocks. good thing they didn't x-ray me.

Posted by: Little Wing

yesterday hiit wow. did 6 trips up the hill then rested a while n did 4 more. stupid thing was i didn't fix my brakes till today. meals were same as day before except 4 was scrambled eggs.

today breakfast oatmeal w honey n olivio
apple snack
tuna n 1 egg
2 apples
supper chicken brown rice cranberry sauce.

Posted by: Little Wing

btw ty's paperclip is down between his hip bones. "this too shall pass."

Posted by: Little Wing

today it rained n sucked outside.

so no bike ride. i spent the day sleeping because sleep stealing demons danced in my head last night. grrrr. got up around 4 n am having my meals every 3 hrs cuz i probably won't sleep tonite either.

oatmeal w honey n olivio which much to my dismay is not purely olive oil it has canola n some other crap in it.
brown rice, chicken, green beans.
apple, tea.

i found a nordic track stationary bike. so no more rainy day bs beating me at the exercise game.

Posted by: Little Wing

weight work out today. then i went to a few yard sales n found a few pieces of fun equipment to add to my exercise room.

this

NordicRider by Nordic Track, a US-based fitness company, offers you an easy, fast and fun workout. Designed like an exercise bike, it has stationary handles and a rowing machine design. You can get a total-body workout while you're sitting down. Ordinary exercise bikes have only a single motion. The NordicRider has dual-action pushing and pulling motions to tone and strengthen your entire body. This workout gives you a choice of five different elevation levels. Plus, the seat, foot pedals and handle bars are adjustable. It benefits the heart and lungs, conditions the arms, flattens the stomach, trims the hips, tightens the buttocks and tones the thighs and calves.

and

The Burner: Ruth Prodan's Hip & thigh machine. Uses hydraulic resistance & targets the buttocks, hips, and inner & outer thigh.

can't find a pic of that one. n i have to wait till tomorrow to see the exercise bike... hope its a good one.

food
breakfast oatmeal w half a banana
apple
small salad olive oil n lemon
apple w T pb
cheat meal small serving fried clams n scallops w small cole slaw.

Posted by: Little Wing

i tried the equipment before i bought it the rider i think will be best for the tummy n abs the hip n thigh thing u can feel it work on your butt. i like them n will certainly add some variety.

my jeans are falling off.

i love my old levis n these are nice n worn they are the hardest things to throw away. time to wear a few smaller pairs out tho.

Posted by: Little Wing

ah ha i found a pic of the burner thingy. it has two foam pads your leg goes between them as you stand facing it or hip towards it n it has adjustable hydraulic resistance.

Description

I found this at an estate auction. Never removed from box and I really would rather not open it as it is ready to ship as is. It is a type of exercise machine that is meant to tone the thighs and I think buttocks. It was offered on infomercial at a price of 199.95. Weighs 57 pounds and will ship UPS. Anyone knowing more about the dinamics of this machine let me know and I will post more information. I am afraid if I open it I won't be able to get it back in the box properly.

Posted by: The Monkey Man

That thing looks like a multi-range hip trainer
Most girls use them to do donkey kick heel pushes for the old buttisimo...

I used it alot for strengthening hip flexors before & after my hernia OP

that one looks like it runs on rubber bands for resistance -

Posted by: Little Wing

there are two little hydraulic pumps in the back but u can't really set much resistance
i'll have to tinker w it. soup it up.

Posted by: The Monkey Man

Quote:

Originally Posted by Little Wing

there are two little hydraulic pumps in the back but u can't really set much resistance
i'll have to tinker w it. soup it up.

HMMM... Shock absorbers...

Maybe you can replace them with springs or bungee cords -

Posted by: Little Wing

was thinking more wild horses running in two different directions n i have to hold them back w my thigh muscles while simutaneously performing ... i dunno some other thing.

Posted by: The Monkey Man

Quote:

Originally Posted by Little Wing

was thinking more wild horses running in two different directions n i have to hold them back w my thigh muscles while simutaneously performing ... i dunno some other thing.

I love it when you say...
"Simutaneously performing some other thing"

Posted by: Little Wing

well the some other thing i was low on brain function by that time...

today i bought this

only green. i looked up exercises to do w it online n it is quite fun.

rode bikes for at least an hr did 30 mins cardio n ate 5 small meals of nothing exciting. now i need to go carry 3 bikes up a flight of stairs.

i think the exercise bike i was waiting to buy is a genuine antique. looking at another 1 i hope is better i got the old 1 anyway n ty put like 30 miles on it today i bet

Posted by: Little Wing

5 small meals oatmeal, beans, eggs, cottage cheese apples. was supposed to be a rest day but Ty n i raced about 4 miles on bikes. was fun even tho he kiced my ass

Posted by: Little Wing

skipped weights yesterday cuz i felt a little off but did weights n cardio today. i've been using the nordic rider n it really works your arms n legs n gets your heart pumping after a while. i noticed bench pressing was easier n i wonder if it's from the nordic rider. i also am liking the yoga ball but it is taking some effort to balance right n it makes it nice silly fun for Ty.

the paperclip boy has passed the paperclip but the bb is still in there n may be in his appendix oh joy. it is not causing trouble so i think they are just going to wait n see if he passes it eventually which will mean more x-rays later i guess. school tomorrow tho.

food been eating 5 small meals but yesterday i ate cottage cheese w banana n walnuts. if u are hungry try that it made me feel uncomfortably full.

today oatmeal n banana
apple n pb
egg whites w tomato
celery n cottage cheese
tuna sandwich w onion mmmm

Posted by: Little Wing

from bffm reading for today.

Chapter 8: Macronutrient Ratios - The Optimal Combination of Proteins,
Carbohydrates and Fats For Improving Your Muscle-to-Fat Ratio

"Each meal should be structured to include a lean protein, a starchy carbohydrate and a fibrous carbohydrate. The protein and fiber in this combination of foods slows the digestion of the carbohydrates, consequently providing consistent energy levels, sustained endurance, and a constant supply of nutrients to your body for energy,
growth and repair."

- John Parillo, Bodybuilding nutritionist and author of "High Performance Bodybuilding"

i um did a bit of overtraining the past 2 days so a bit of "repair" is in order today. ouch.

Posted by: Little Wing

"If fat loss is your number one goal and you want to achieve it the healthy way
without losing muscle or energy, then you can't go wrong with 50-55% carbohydrates, 30% protein and 15-20% fat as your starting point."

from bffm.

Posted by: Little Wing

A very simple way to estimate your nutrient ratios is to follow the 3-2-1 rule.
"Here's how it works: Imagine your plate divided into six sections like slices of a pie. Fill
up three slices (3/6 or 50%) with natural carbohydrates like potatoes, yams, oatmeal,
whole grains, fruits and vegetables. Fill up two sections (2/6 or 33%) with lean proteins
like egg whites, chicken or fish. Finish with one section of fat (1/6 or 17%). This simple
method puts you very close to the optimal ratios for a baseline diet and you don't need to
be a math whiz to figure it out." from bffm

Posted by: Little Wing

"Are protein supplements better than protein foods?

When protein manufacturers throw around fancy words like cross flow microfiltration, oligopeptides, ion-exchange, whey isolates, biological value and they list numerous scientific references, it sure sounds convincing. But don't forget that the supplement industry is big business. The truth is that as long as you eat a sufficient quality of whole food proteins at frequent intervals throughout the day, it’s not necessary to consume any protein supplements whatsoever to get outstanding results. The main advantage of protein supplements is convenience. Whey-based protein powders are an excellent way to get protein if you’re not consuming enough from whole foods, but they’re NOT better than whole foods. The human digestive system was not designed to process liquids all day long; it was designed to digest food. By overconsuming liquid protein supplements you’re only short-changing yourself on the thermic effects that solid food provides. Similarly, amino acid tablets provide no benefit that food cannot. Amino acids are nothing more than an extremely expensive way to get extra protein." bffm

Posted by: Little Wing

can't shake a headache today ugh. did my weight routine but my legs felt not so strong hope i'm not coming down w the cold the kids have. they both got flu shots today...

breakfast yogurt w blueberries
apple w pb
tuna lemon green beans
slice banana cherry nut bread
chicken stew. homemade mmm.

Posted by: b_reed23

okay, I am SO blonde....It took me a whole month to realize who littlewing is...duh...

I will be following along now for sure...you are more than welcome to check out my journal also for some new exercises

Posted by: Little Wing

cool. thanks.

Posted by: b_reed23

........how much weight are you using on your benchpresses ??

Posted by: Little Wing

45lbs. i increased it to 50 but was too hard. my arms have always been my weak spot never done a real push up in my life. i'm not sure if it's me or what but my forearms hurt a lot. on a machine i can do more weight (65) but i like free weights better. i'm not sure i want to increase weight every time i feel i can.

Posted by: Little Wing

how much do other girls bench press n can i still get nice arms not using a lot of weight? i do a lot of different exercises for my arms too not just bp.

Posted by: Shae

Leaving good vibes and a positive aura in this thread, I leave you this:

Let you be healthy.
Let you be happy.
Let you be strong.
Namaste.

Posted by: Little Wing

thank u shae.

. need to do weights n cardio today cuz i was lazy yesterday. read conan all day.

Posted by: Little Wing

cardio today. i haven't really been pushing myself at all. i've felt stressed to the max w parenting n need to recommit to my goals n whatever it takes to get some energy going. i want to read n sleep most of the day away lately...

Posted by: b_reed23

well...a benchpress really works your chest more than your arms if you have a wide grip, if you choose a close grip it works the triceps...I can bench about 70lb for my chest, and about 75 for my triceps...weird huh??

Posted by: Little Wing

not weird that's great.

i smashed the inside of my left wrist yesterday being my usual clutz self it was all puprle n swollen. vanity said ice it n skip using it so i took today off. it's like 2 inches wide n 5 long today n going toward a blackish hue actually but the swelling is nearly gone n i'll be fine to do my regular work out tomorow. i have an even blacker patch on my other arm from dying my little goth daughters hair black today... man i'm just a fashion show.

breakfast cantaloupe n cottage cheese
n since it was poor me day i had pizza 1 slice pepperoni w diet ginger ale
1 slice mushroom w more diet ginger ale
apple
crab n lemon w tea

Posted by: b_reed23

dont' worry...that DIET gingerale will cancel out that bad, bad pizza

I keep telling myself that too....lmao...

Posted by: Little Wing

i love ginger ale but the amount of sugar in soda is scary if it just had a few teaspoons i probably wouldn't care.

i have been having pc trouble so i haven't been here much n i am now an expert at installing an operating system from scratch. my diet is still on target well not diet just eating n i am still exercising altho not with the enthusiasm i started this journal with. too much else going on but "this too shall pass" n i can get back on track soon.

Posted by: b_reed23

hey there! I wondered where you dissapeared to!

Posted by: Little Wing

got in a half-assed work out yesterday after sleeping a lot of the day away. i'm rearranging my exercise room today to try n make more room for yoga n pilates without losing the whole candles n incense set up... i'm really trying to be as interested in this as when i started but parenting has been hell lately w my son n it is draining me. ADHD, ODD and separation anxiety. just getting him to a birthday party this morning was a trial. he cried the whole way there not wanting to go. 0 minutes after he was there he was having a great time, which i knew he would, but it was an hour of wailing to get to that point.

Posted by: Shae

Hi.

Just felt like dripping a line. And a good vibe.

Posted by: b_reed23

there ya go with all that DRIPPING again...

Posted by: Little Wing

thank shae, you are always so sweet

i'm still in a half assed mood but i know one of the best weapons to fight gloom is exercise. even went for a walk in the yrs 1st snow n it was wet cold crap not white fluffy good stuff. waaaa.

food is oatmeal green beans n chicken the past few days w no real desire to eat anything. haha i wrote "oatmean"

i think i will add more cardio n see where that gets me n stop reading gloomy books for a bit. children in slavery n 6,000 little girls a day being subjected to fgm is not very cheery.

Posted by: b_reed23

what is the name of the book?? sounds interesting anyways

Posted by: Little Wing

A shocking true story of contemporary slavery: Mende Nazer, snatched from her tribal village in Africa as a young girl, survives slavery in Sudan and London before making a courageous escape to freedom.

"Mende Nazer lost her childhood at age twelve, when she was sold into slavery. It all began one horrific night in 1993, when Arab raiders swept through her Nuba village, murdering the adults and rounding up thirty-one children, including Mende.

Mende was sold to a wealthy Arab family who lived in Sudan's capital city, Khartoum. So began her dark years of enslavement. Her Arab owners called her "Yebit," or "black slave." She called them "master." She was subjected to appalling physical, sexual, and mental abuse. She slept in a shed and ate the family leftovers like a dog. She had no rights, no freedom, and no life of her own.

Normally, Mende's story never would have come to light. But seven years after she was seized and sold into slavery, she was sent to work for another master — a diplomat working in the United Kingdom. In London, she managed to make contact with other Sudanese, who took pity on her. In September 2000, she made a dramatic break for freedom.

Slave is a story almost beyond belief. It depicts the strength and dignity of the Nuba tribe. It recounts the savage way in which the Nuba and their ancient culture are being destroyed by a secret modern-day trade in slaves. Most of all, it is a remarkable testimony to one young woman's unbreakable spirit and tremendous courage."

fgm, they dug a pit in the dirt between her legs and her external vagina including her clitoris were thrown into it after being hacked off ... she was 11 and no there is nothing to dull the pain before during or after.

reader beware.

Posted by: Little Wing

okay so i finally had a nice bike ride n a killer work out, go me. i'm back into working out with a foremost goal right now of just increasing my energy levels. winter is bleh on one hand but as far as a lot of things i enjoy that are sedentary it's the best so i need to be careful i don't spend too much time w my nose in a book...

Posted by: Little Wing

Posted by: Little Wing

okay does anyone else ever get inspired to work out more for sexual stamina? i can't think of a better reason to have strong legs than... it's getting cold bike riding. n i'm thinking of adding a treadmill to my equipment but i don't know i'm seriously running low on space. heading in there now to try n reposition a few things n see what i can come up with. back into the stepper big time i like that thing n my landlord n his girlfriend always act like extra parents, they found another one like it so now Tess n i can do it at the same time.

Posted by: Little Wing

i'm thinking i can lose half the weight i want to by the end of november n be to goal by christmas if i develop the proper no slacking off no excuses focus. some sleep would help it's been two days...

Posted by: Little Wing

okay the clouds have broken. officially. i can tell by the aerosmith.

hey little darlin...

Posted by: Little Wing

i have been working my arms a lot harder n it's not so bad but yesterday they hurt n i had a stiff neck from moving furniture n screwing screws in all over the apt to hang stuff. so i took it a little easier on arms today. supper was maybe too many calories but not much to worry over in light of how i eat most always. we had pasta with garlic n cheese sausage. was very good. tomorrow back to chicken but i bought some acorn squash that'll make it a nice meal instead of same old blah. n saffron rice...

Posted by: b_reed23

what is your TOTAL weight loss goal?? What do you weigh now??

Posted by: Little Wing

well if it were the old days n i was strictly talking losing weight i'd say lose 15 or20 pounds n end up at about 130 to 125 but it is different i am learning when i'm working out like i am cuz im getting smaller but my weight has hardly changed. soooo i guess i'll just focus on losing the fat n not focus on numbers. it's depressing to see the scale only move 3lbs in a month but then i'll realize my pants are way too loose so my body is changing.... my legs hurt in the backs of my thighs a lot, cramping but a constant pain not like a real cramp, so maybe for the next week or so i'll try more stationary bike n less stepping n see how that goes.

Posted by: Little Wing

1st day i've skipped working out in a while n i feel like a pussy. my daughter had some friends here after school i took a nap

n woke up to my house reeking of cigarrette smoke. she let some kid smoke in here

NOONE is allowed to smoke in my house not even my mother. i have a headache and am nauseous.

i'll make up for it tomorrow. not writing in here much cuz i'm trying to make Vanity think i'm slacking off so i can surprise him w some kickass pics for christmas

Posted by: b_reed23

my hubby is allergic to cig. smoke also...makes him SO sick! hope you get to feeling better! how far away from each other do you and vanity live?? do you ever get to see each other??

Posted by: Little Wing

*** miles, as the bat flies. (*** km) (*** nautical miles).we haven't met but have spent, not exaggerating, close to 2,000 hrs talking, getting to know each other, our relationship has had the chance to be built on something solid

. we met on im last new yrs n have been together since. it's hard sometimes being apart when you want to be with someone but sooo romantic too. neither of us want to get into a situation that isn't going to last. we plan to meet of course and there are times i want it to be yesterday. hopefully my christmas presents will expedite our physical meeting

Posted by: Little Wing

Dale Mabry started a contest n i kinda stuck my toe in it. cutting for ten weeks. i'll take my measurements tonite. i seriously stocked up on heathy foods today.... who else has 6 flats of 18 eggs in their fridge, like 40 sweet potatoes n 3 huge turkeys? the only bad stuff i bought was my son asked for strawberry pop tarts. n i buy him whole fat milk and cream cheese for his bagels, he's 4'7" and only weighs 60lbs. not tempted by those foods at all tho. i bought a ton of tea. lemon ginger no caffine sounds good. didn't even need to buy oatmeal i won't run out for months regardless. now i need to look at fat in turkey as opposed to chicken. a lot of it will go into soups. btw, sweet potato is great in soups. who knew?

Posted by: Little Wing

back in gear to get my butt in shape this contest thing is cool. i don't plan on winning but it will be nice to compare my results with others. having a nice digital camera n taking pics for Vanity is a good incentive to me n liking the way my clothes fit better. i've gone down 2 pant sizes already but for the past month i haven't really been committed like i should be at all so well see what kind of a difference being in the mood to do it makes.

Posted by: Little Wing

sweat has become my new best friend. cardio every day. n did you ever have those moments where you go "duh" cuz you overlooked something really simple? i have too many of them. i have been wishing the health rider provided more resistance on my arms you can switch between doing most of the work w your arms or your legs but there isn't a lot of stress on your muscle tho you get good cardio buttttt. this morning i'm doing them n big "duh" you can use one arm at a time. god i'm slow sometimes.

Posted by: Little Wing

i've lost 10 pounds since i last wrote in here. was pretty much a surprise. w me it's always noticing my clothes fit different but i was slow on this one thought my levis were tagged wrong n then that my scales must be out of wack... then i tried on more clothes n confirmed i am getting smaller. i think to accomplish change i need to be full tilt boogie working on it but it has been surprising what simply sticking to a few positive habit changes in diet n excercise will do.

Posted by: Nick+

Quote:

Originally Posted by Little Wing

Lots of ancient sites here (good photos, and I don't mean mine!)

http://www.megalithic.co.uk/user.php...fo&uname=Nick-

Posted by: Little Wing

cool. thanks Nick.

Posted by: Nick+

no problem

Posted by: Little Wing

Quote:

Originally Posted by Little Wing

i'm thinking i can lose half the weight i want to by the end of november n be to goal by christmas if i develop the proper no slacking off no excuses focus. some sleep would help it's been two days...

obviously this didn't happen. i did lose ten pounds but there needs to be more fat gone n more muscle built up. i'm horrible at sustained enthusiasm. i go from gung-ho to ho hum think i'll read books for 10 hrs... and lately photoshop n all the plugins i can find are very entertaining. i'm always going to do it tomorrow.

we are moving in the late spring or early summer to a more populated area w better schools n places to shop. i'm planning on launching my own home based business shortly after the move. lots of changes and the opportunity to join a real gym. there's a golds there even. when i lived there before was easy to stay in shape just walking it's a cool town n very hilly. i used to be able to mountainbike my way around quite easily too n i'm talking steep hills... i'll take pics tonite n measurements n post them at the end of dale's 2006 contest. if i win i'm going to demand the losers get together n fashion a bra that is actually comfortable.

hasn't been done yet.

Posted by: Little Wing

if i lose boobs n gain ass i'll be happy. it's surprising how underdeveloped my ass is considering how much i use it.

Posted by: The Monkey Man

Posted by: Nick+

Quote:

Originally Posted by Little Wing

if i lose boobs n gain ass i'll be happy. it's surprising how underdeveloped my ass is considering how much i use it.

Just go and ride horses and see what happens!

Posted by: Little Wing

i like to ride. in puerto rico the pacifino horses were cool n it was funny how at the stables where we rode they all thought they were the boss. my 1st husband n i ran a boarding stables in marshfield mass. been a long time tho.

Posted by: Little Wing

Quote:

Originally Posted by The Monkey Man

hi.

Posted by: Nick+

Cool! Lots of work horses.....I know....

Posted by: Little Wing

trying to stay awake. on top of everything else going on my 14 yr old daughter has developed thyroid trouble. as i type some radioactive salt is distributing itself throughout her body n then we need to go back to the hospital for imaging. then back tomorrow to finish up a 3 part test. it's hereditary but mine didn't need treatment till my early 30's.

Posted by: Shae

May you be strong.
May you stay in positive spirits in this time of need.
Namaste

Posted by: Little Wing

thanks

Posted by: Luke95

Have a great year RG

Posted by: Pylon

Have a great New Year's Eve, Wing. Be safe!

Posted by: Little Wing

Quote:

Originally Posted by Luke95

Have a great year RG

. you too. n don't be a stranger around here things are just getting interesting.

Posted by: Little Wing

Quote:

Originally Posted by Pylon

Have a great New Year's Eve, Wing. Be safe!

you too

i'm having a very safe evening at home watching movies with my kids. n working out w Tesla.

Posted by: b_reed23

oops...I missed you on New Years eve ...so HAPPY NEW YEARS!

Posted by: Little Wing

you too.

. the yr is off to a high gear start. i need self discipline. akk.

Posted by: Little Wing

i added a

to my equipment. it's been a while n a few bra sizes since i did that for exercise. i took a pic the other night in a bra i took pics in maybe 2 months ago. nice difference already.

. i didn't have the 1st pic to compare n seeing myself every day didn't realize the change till Vanity sent me the pic. i love my camera n highly recommend keeping a photo record of your progress.

Posted by: devildog88

Pictures please!

Posted by: Little Wing

sorry some images are marked Vanity only.

Posted by: devildog88

You could just email them to me! I promise I won't post them.

Posted by: Little Wing

lol. ah, no.

diet? check. exercise? check. that's about it. measurements tonite. bleh. i have no idea what my body fat is except too high.

and melting

Posted by: Little Wing

i took pics in september n sort of just half assed exercised mostly but ate healthy from then to now. still just doing that and taking pics recently i compared with the september ones the difference is amazing. i went about halfway to goal without much effort at all. really putting in the effort i should i'm hoping to attain the same difference between now n march that i did from sept to dec.

Posted by: shiznit2169

im just curious, do u train?

i never see a workout post in here

Posted by: Little Wing

yes weights and cardio but not like i should till lately.

Posted by: b_reed23

if you REALLY apply yourself, the body you want should happen easily!! I have trouble with self control also...

Posted by: Little Wing

thanks.

Posted by: b_reed23

are u going to start posting your workouts and nutrition in here??

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