My 2009 Journey [Forum Archive]

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My 2009 Journey

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Posted by: Built

Quote:

Originally Posted by sara

Tomorrow!

High Protein, Mod Fat, Low Carbs ~ 1400 Cals

My goal is to load up on lean protein, fibrious carbs and good fats

2 Fish Oil Caps Each Meal - that's about 10 - 12 Fish Oil Caps daily
Multi Vitamin Pack -

100 Mcg T3 ( 25 mcg every two hours)
100 Mcg T4 (before bed)

Um, are you sure on that dosing?

100 mcg T3 is equivalent to 400 mcg of T4.

This combination will give you the approximate equivalent of 500 mcg of T4, or 5 grains of Armour. While not impossibly high, for most folks this dosing would produce significant tachycardia. I understand thyrotoxicosis is not fun.

I am on full replacement thyroid and I take 180mg of desiccated thyroid, the equivalent of 3 grains of Armour, 300 mcg of T4 or 75 mcg of T3.

Could I impose upon you to double-check that dosing?

Posted by: sara

My bad

50 mcg T3 - t3 25 mcg tab.. I try to cut it in half ..making it 12.5 mcg every two hours
100 mcg T4

Posted by: Built

<Exhales>

There we go.

Posted by: sara

I'll be posting my diet and training tomorrow night!

Posted by: Burner02

hey!
Welcome back! Now get crack-a-lackin'!

Posted by: sara

Quote:

Originally Posted by Burner02

hey!
Welcome back! Now get crack-a-lackin'!

Posted by: IronAddict

Has someone just been slackin ?

Posted by: sara

Quote:

Originally Posted by IronAddict

Has someone just been slackin ?

No, I was just Packin

Posted by: sara

Today's Meals

Meal 1
4 Egg Whites
1 Whole Egg
2 Fish Oil Caps

Meal 2
1/2 Cup LF Cottage Cheese
2 Fish Oil Caps

Meal 3
4 oz. Chicken
Green Beans

Meal 4
1 Scoop Beverly Whey Protein
1 TBSP PB

Meal 5
4 oz. Steak
Egg Plants
Tomatoes
Green Onions
2 TBSP Salsa

WEIGHTS: OFF

CARDIO:OFF

Posted by: IronAddict

Nice !

Posted by: sara

well, I need to increase my fats and protein little more.. ill try again tomorrow

Posted by: Built

Meh - you're coming off a small "refeed". Tomorrow's another day.

How you feeling?

Posted by: sara

Quote:

Originally Posted by Built

Meh - you're coming off a small "refeed". Tomorrow's another day.

How you feeling?

I'm feeling great! Lots of energy!

Posted by: johnereb

Great to have ya back!

Posted by: sara

Quote:

Originally Posted by johnereb

Great to have ya back!

Thanks John!

Posted by: sara

DIET: Did well on the protein intake, still need to add MORE fat into my diet

I'm going to try to add some sunflower seeds to my diet tomorrow to increase the fat

Meal 1
2 Whole Eggs
3 Egg Whites
2 Fish Oil Caps
1.5 TBSP Salsa

Meal 2
1/2 Cup LF Cottage Cheese
5 Fish Oil Caps

Meal 3
4 oz. Steak
Egg Plants
Tomatoes
Green Onions

Meal 4
1 Scoop Beverly Whey Protein
2 TBSP PB

Meal 5
4 oz. Steak
Egg Plants
Tomatoes
Green Onions
1 TBSP Salsa

WEIGHTS: ON
CARDIO: 20 minutes treadmill .. slight incline

Posted by: Built

Walnuts, almonds and cashews are all excellent, as are avocados.

More fish oil caps are an excellent option as well.

Do you like eating the 5 little meals, or would you prefer to eat 3 or 4 larger meals?

Posted by: sara

I am ADDICTED to Cashews!! I was at the grocery store today, debating if I should get some cashews, but I went with the sunflower seeds ..
I like Almonds and Avocados too..

I like eating 5-6 little meals.. sometimes, during the weekend, I like having 3 meals since I sleep in a little

Posted by: Burner02

hi sara!
i used to like sun flower seeds...but the salt they put on them nearly kills me. My tongue actually hurts.

Posted by: Built

OOooh, I've had that happen from the salt!

Any and all of 'em will do, sara. Alternate among them.

Posted by: rantorcha

If salt is an issue for you, you MUST try raw cashews. It only takes one meal to get used to it and I LOVE 'EM. I could eat a lot of regulat salty cashews in my previous off-season...but now, I could probably eat an entire vat!

Posted by: Built

Aren't they just delicious? I can eat those by the handful!

Posted by: sara

Quote:

Originally Posted by Burner02

hi sara!
i used to like sun flower seeds...but the salt they put on them nearly kills me. My tongue actually hurts.

My tounge feels funny when I eat lots soury stuff

Posted by: sara

Quote:

Originally Posted by Built

OOooh, I've had that happen from the salt!

Any and all of 'em will do, sara. Alternate among them.

I will

Posted by: sara

DIET:

Meal 1
2 Whole Eggs
3 Egg Whites
2 Fish Oil
1.5 TBSP Salsa

Meal 2
1/2 Cup LF Cottage Cheese
7 Fish Oil Caps

Meal 3
4 oz. Chicken
1 Slice Cheese
Egg Plants
Green Onions
Tomatoes

Meal 4
1 Scoop Beverly Whey Protein
2 TBSP PB

Meal 5
1 Can Tuna
1/4 Cup Salted Sunflower Seeds

1.5 TBSP Salsa

WEIGHTS: OFF
CARDIO: Might go for a walk if it stops raining tonight

Posted by: sara

I eneded up going for a walk after a nice rainy day

Cardio: 20 Minutes

Posted by: sara

DIET:

Meal 1
2 Whole Eggs
3 Egg Whites
2 Fish Oil
1.5 TBSP Salsa

Meal 2
1/2 Cup LF Cottage Cheese
7 Fish Oil Caps

Meal 3
3 oz. Chicken
0.5 oz. Cheese
~ 2 TBSP Pesto Sauce
Lettuce
Spinach
Tomatoes

Meal 4
1 Scoop Beverly Whey Protein
2 TBSP PB

Meal 5
4 oz. Steak
Egg Plants
Tomatoes

WEIGHTS:OFF
CARDIO:OFF

Posted by: Built

Hey girl

How you feeling - and can you list your macros as well as the foodies? I like to see the totals and I'm too lazy to add.

Really digging the ticker factory!

Posted by: sara

Quote:

Originally Posted by Built

Hey girl

How you feeling - and can you list your macros as well as the foodies? I like to see the totals and I'm too lazy to add.

Really digging the ticker factory!

I am feeling great! still sore from my tuesday's workout.. rained all day today

Today's macros

Calories 1,291
Fat 71.1 637 49 %
Saturated 11.7 105 8 %
Polyunsaturated 4.6 41 3 %
Monounsaturated 18.6 166 13 %
Carbohydrate 28.2 108 8 %
Dietary Fiber 4.8
Protein 132.1 546 42 %
Alcohol 0.0 0 0 %

I listed my macros on fitday.. as well as my daily weight progress

Posted by: sara

The Ticker Factory should be moving tomorrow or saturday.. haven't updated since march lol

Posted by: Built

Excellent. Thanks for posting that.

What did you lift on Tuesday - can I impose upon you to edit that into your Tuesday post?

Posted by: sara

it wont let me edit it since anymore.. I can only edit my last post
But I did a chest workout on tuesday...

X3 BB Incline Presses
X3 DB Incline Flyes
X3 BB Flat Chest Press
X3 Pec Dec Flyes

Posted by: Built

Quote:

Originally Posted by sara

it wont let me edit it since anymore.. I can only edit my last post
But I did a chest workout on tuesday...

X3 BB Incline Presses
X3 DB Incline Flyes
X3 BB Flat Chest Press
X3 Pec Dec Flyes

Reps and weights used, please?

Posted by: sara

Quote:

Originally Posted by Built

Reps and weights used, please?

Originally Posted by sara
it wont let me edit it since anymore.. I can only edit my last post
But I did a chest workout on tuesday...

X3 BB Incline Presses 50X6, 60X5, 60X4
X3 DB Incline Flyes 15X7, 20X5, 20X5
X3 BB Flat Chest Press 60X7, 60X5, 70X5
X3 Pec Dec Flyes 40X7, 50X5, 50X5

I haven't been at the gym for over 3 weeks ..

Posted by: Built

Right. I thought we agreed on full body for a week, Monday Wednesday Friday, with 20-minutes of post workout cardio.

Why the change?

Posted by: Burner02

Hiya Sara!
What kind of walk did you do after the rain the other night?
I go with a co-worker or a few after work a few nights aweek. Mostly a 'detox' from work and unwind. Need to bump it up to running/sprint work...
You want to see a funny sight? Watch me 'run'....I USED to have a nice 'gait' or stride or whatever you want to call it...now it seems I look something like a fish on land....

How many more pounds do yo plan on dropping? I've got about 30-40 to go...

Posted by: sara

Quote:

Originally Posted by Built

Right. I thought we agreed on full body for a week, Monday Wednesday Friday, with 20-minutes of post workout cardio.

Why the change?

I feel like I get a better workout, and I lift heavier when I split the body parts

Posted by: sara

Quote:

Originally Posted by Burner02

Hiya Sara!
What kind of walk did you do after the rain the other night?
I go with a co-worker or a few after work a few nights aweek. Mostly a 'detox' from work and unwind. Need to bump it up to running/sprint work...
You want to see a funny sight? Watch me 'run'....I USED to have a nice 'gait' or stride or whatever you want to call it...now it seems I look something like a fish on land....

How many more pounds do yo plan on dropping? I've got about 30-40 to go...

I just speed walked with my ipod, watching mama duck and her babies following her in a single line ..
I hear ya with the running,sprints.. I used to be on a stepmill 45 minutes twice a day everyday few years ago!
But, we will get back there and even better!

My plan to lose ~ 20 lbs by November 18'th ..

Posted by: Balin

Hey Sara, I am still lurking

Quote:

Originally Posted by sara

I feel like I get a better workout, and I lift heavier when I split the body parts

I understand where you are coming from about body part splits, I felt I couldn't lift heavy doing a full body routine too, but after about 2 weeks of it I really liked the change, but at my old age two weeks not so heavy was nice for the joints

Posted by: Burner02

Quote:

Originally Posted by sara

sounds like a good walk.
The view/'ambiance'/experience I had:
See bats flying after insects....figuring out WTF THAT smell is...hoping to not encunter a cobra or anything....

My shins absoloutely pound me if I try to speed up. I dunno if my shoes are bad or what. You'd think that after a couple weeks of walking, the shins would be used to the stress by now...

Posted by: Built

Quote:

Originally Posted by sara

I feel like I get a better workout, and I lift heavier when I split the body parts

Yeah, but you're practically doing PSMF.

Just for this week okay, like we planned?

Posted by: Burner02

What is PSMF?

hiya built!

Posted by: Built

The Rapid Fat Loss Handbook by Lyle McDonald | BodyRecomposition - The Home of Lyle McDonald

There's a very specific protocol to follow. Sara's almost low enough for this to be a protein sparing modified fast. You barely train on this sort of diet. Just two shot, heavy, full-body workouts a week, and a bit of optional walking.

PS Hi yerself!

Posted by: sara

Quote:

Originally Posted by Built

Yeah, but you're practically doing PSMF.

Just for this week okay, like we planned?

Ditto!

Posted by: sara

Yesterday, was a very late start! woke up around noon

Had my 1'st meal around 1:00 - cottage cheese and peanut butter...
then, had my cheat meal for the week!

Back on track today!

Posted by: Built

Perfect.
Let's nail down your plan. This is a fitday report over the most recent week:

Grams Calories %-Cals
Calories 1,189
Fat 56.8 511 43 %
Saturated 8.7 78 7 %
Polyunsaturated 5.9 53 4 %
Monounsaturated 11.9 107 9 %
Carbohydrate 33.7 128 11 %
Dietary Fiber 7.7
Protein 134.6 553 46 %
Alcohol 0.0 0 0 %

You are doing PSMF-level eats, so two or at most three workouts a week.

How about this. As long as you continue to eat this way, alternate between these two workouts:

Workout 1:

Squats (barbell, below parallel): 3x5-8
T-bar rows: 3x5-8
Barbell bench press: 3x5-8

Workout 2:

Hang cleans OR Olympic bar corner presses: 3x5-8
Romanian deadlifts: 3x5-8
Chinups or lat pulldowns (shoulder-width or narrower): 3x5-8

Workouts are Monday Wednesday Friday
Cardio is 20 minutes of cycling or any other cardio machine after workouts
*PLUS*
Up to an hour in total walking any of the days. <- optional

One one-hour cheat meal a week, ideally an hour or two before OR immediately after a workout.

When you hit 135 lbs (in about ten pounds) we will creep up the calories to about 1600 over a week, then leave them there for another week before we do another round at this level.

When you hit 130 lbs, we switch to a more moderate plan with more food and more activity.

Sound good?

Log your workouts (weights used, cardio done), your macros and your weight daily.

Posted by: sara

Quote:

Originally Posted by Built

Perfect.
Let's nail down your plan. This is a fitday report over the most recent week:

Grams Calories %-Cals
Calories 1,189
Fat 56.8 511 43 %
Saturated 8.7 78 7 %
Polyunsaturated 5.9 53 4 %
Monounsaturated 11.9 107 9 %
Carbohydrate 33.7 128 11 %
Dietary Fiber 7.7
Protein 134.6 553 46 %
Alcohol 0.0 0 0 %

You are doing PSMF-level eats, so two or at most three workouts a week.

I thought the PSMF plan you have no fat in the diet? I guess I mis read it
How about this. As long as you continue to eat this way, alternate between these two workouts:

Workout 1:

Squats (barbell, below parallel): 3x5-8
T-bar rows: 3x5-8
Barbell bench press: 3x5-8

Workout 2:

Hang cleans OR Olympic bar corner presses: 3x5-8
Romanian deadlifts: 3x5-8
Chinups or lat pulldowns (shoulder-width or narrower): 3x5-8

Workouts are Monday Wednesday Friday
Cardio is 20 minutes of cycling or any other cardio machine after workouts
*PLUS*
Up to an hour in total walking any of the days. <- optional

Up to how many times a week i can walk for an hour? and would it be fast pace or however i want?

One one-hour cheat meal a week, ideally an hour or two before OR immediately after a workout.

When you hit 135 lbs (in about ten pounds) we will creep up the calories to about 1600 over a week, then leave them there for another week before we do another round at this level.

When you hit 130 lbs, we switch to a more moderate plan with more food and more activity.

My goal is to be 115-120 by november 18 .. is that reasonable?

Sound good?

Log your workouts (weights used, cardio done), your macros and your weight daily.

Ok. since I didn't do this plan today, I am going to train tomorrow..
every tuesday, thursday, saturday? sounds ok?

Posted by: sara

DIET: Today had a late start with my meals.. woke up late since it's a holiday

Meal 1
1/2 Cup LF Cottage Cheese
1 oz. Cashews

Meal 2
4 Egg Whites
2 Slices Grudo Cheese
Spinach

Meal 3
3 oz. Steak
Okra
Green Beans
Tomatoes

Meal 4
1/2 Cup LF Cottage Cheese
10 Fish Oil Caps

Very Low with my calories today.. Will increase it back to normal tomorrow!

Posted by: Built

Walk for up to an hour IN TOTAL any of the days. Just a brisk walk, nothing more taxing than that. It's mostly for appetite control. Walking can help settle down hunger. Higher intensity activity will tend to increase hunger, and it won't burn off enough calories to be worth it.
Here's how I'd like you to track in here, okay?

Every day, post your weight that morning empty, naked and unfed.

No need to post your food choices or meals. Your food choices and meal timing doesn't matter in the slightest, just the fitday totals.

Post the workout you did with the weights you used and the cardio you did.

*****************

So for example:
Tuesday, May 26
AM weight: xxx
Diet:
Grams Calories %-Cals
Calories xx
Fat xx
Saturated xx
Polyunsaturated xx
Monounsaturated xx
Carbohydrate xx
Dietary Fiber:xx
Protein xx
Alcohol xx

Workout
lift a 3xXwith xx lbs
lift b 3xX with xx lbs
lift c 3xX with xx lbs

Cardio xx minutes in am, xx minutes after workout, total one hour.
*****************
Wednesday, May 27
AM weight: xxx
Diet:
Grams Calories %-Cals
Calories xx
Fat xx
Saturated xx
Polyunsaturated xx
Monounsaturated xx
Carbohydrate xx
Dietary Fiber:xx
Protein xx
Alcohol xx
No lifting.

Walked 20 minutes at lunch.
*****************
Thursday, May 28
AM weight: xxx
Diet:
Grams Calories %-Cals
Calories xx
Fat xx
Saturated xx
Polyunsaturated xx
Monounsaturated xx
Carbohydrate xx
Dietary Fiber:xx
Protein xx
Alcohol xx

Workout
lift a 3xXwith xx lbs
lift b 3xX with xx lbs
lift c 3xX with xx lbs

Cardio 20 minutes after lifting. Didn't feel like doing any more.
*****************
You want to add any notes, do that at the end. I want to be able to scroll down your posts and see how you're doing, okay?

Posted by: sara

I normally workout around 6 pm.. and do my 20 minute cardio after that.. I can switch it around and train in the morning and do my night 1 hour walk at night

Posted by: Built

No, that's not how I want you to train. The walking is absolutely optional. I don't want you changing when you train for the walking. Please continue to lift at night.

20 minutes after you lift is great. Toss in another 20 minute walk in the AM and another one sometime during the day.

One hour in total.

Make sense?

Posted by: Built

Also, I linked your current cut plan into your sig so you or anyone can easily follow along.

Posted by: sara

Cool ! thanks

Posted by: sara

Quote:

Originally Posted by Built

No, that's not how I want you to train. The walking is absolutely optional. I don't want you changing when you train for the walking. Please continue to lift at night.

20 minutes after you lift is great. Toss in another 20 minute walk in the AM and another one sometime during the day.

One hour in total.

Make sense?

You mean the optional walk is totaling 1 hour for the week?

great! I would walk during my lunch break for about 20 minutes then! except for tomorrow. have alot to do during my lunch break tomorrow!

Posted by: Built

No.

One hour of walking in total at the most each day.

Monday: walk for an hour, or don't.

Tuesday: walk for an hour, or don't.

Wednesday: walk for an hour, or don't.

etc.

This is not mandatory "all at once" walking. You don't need to do ANY. It won't burn that much. It might help settle down hunger. If you do it too intensely, it won't burn that much and it might make hunger WORSE.

Posted by: sara

ok, I finally got it

After I eat sometimes, I do get hungier.. I been having unsweetend ice black tea or hot tea with some splenda.. that been helping alot with the appetite!

you think its reasonable to be around 115-120 by november 18'th?

Posted by: Built

I just updated your plan with some more examples.

http://www.ironmagazineforums.com/on...ml#post1901056

Walk after you eat for a few minutes. It sometimes helps.

Let's see how you feel when we crack 130, okay? You'll be a LOT happier then.

Posted by: sara

Sounds good! can't wait!

Posted by: Burner02

up at the crack of noon, eh?
AWESOME!
I admit...I slpet most of my Sunday away...almost feel ashamed of that...or proud...whichever...

You doin' what B says? You gonna make me fly all the way back there to enforce it? I'll do it! (I also get to drive you car...but that's just a perk)
...as well as seeing you show off the hot beach bod in a bikini!
So get crack-a-lackin'!

Posted by: sara

I get really down on myself when I sleep late during the weekend! but its also soo worth it since i get up 6 am every morning!

Yea. let's hope so for my new or i can say get back my old hot body! lol

Posted by: sara

Weight:145.4 lbs

Diet:

Calories 1,428
Fat 71.1 629 44 %
Saturated 17.8 158 11 %
Polyunsaturated 11.7 104 7 %
Monounsaturated 29.0 255 18 %
Carbohydrate 33.3 130 9 %
Dietary Fiber 6.0
Protein 161.3 668 47 %
Alcohol 0.0 0 0

Weights

Barbell Squats 55X8, 75X6 , 75X6

T-bar Rows 25X8 , 30X7, 35x6

Barbell Bench Press 45X7, 60X5, 60X5

Cardio: OFF

Notes: Had a really busy day.. didn't get a chance to do my cardio... alot of things going on here, and things should be back to normal and might even get better in a week!

My fat intake was a little high today.. I had some chicken breast with some skin!

Posted by: Burner02

Quote:

Originally Posted by sara

I get really down on myself when I sleep late during the weekend! but its also soo worth it since i get up 6 am every morning!

Yea. let's hope so for my new or i can say get back my old hot body! lol

wha....you wouldn't trust me with your car? ppppffffttt.....you know guys are better drivers than women..sheesh!

How 'bout your NEW hot body.

Posted by: Built

No worries. You still ran a significant deficit, and you trained. Good job, and thanks for the post.

Posted by: sara

Quote:

Originally Posted by Burner02

wha....you wouldn't trust me with your car? ppppffffttt.....you know guys are better drivers than women..sheesh!

How 'bout your NEW hot body.

Guys are just more agressive when they drive .. it pisses me off when people don't use their turn signal

Posted by: sara

Quote:

Originally Posted by Built

No worries. You still ran a significant deficit, and you trained. Good job, and thanks for the post.

Diet I have no problem with this week and next week.. but the training and cardio, I am going to do my best to work it in my schedule.. I have to take care of the dogs and cats all alone, work, school .. till hopefully the end of next week!

Posted by: sara

Weight:144.4

Diet:

Grams Calories %-Cals
Calories 951
Fat 49.6 439 46 %
Saturated 5.4 48 5 %
Polyunsaturated 3.2 27 3 %
Monounsaturated 10.1 86 9 %
Carbohydrate 38.9 152 16 %
Dietary Fiber 5.3
Protein 92.1 372 39 %
Alcohol 0.0 0 0 %

Weights:
OFF

Cardio:
~ 15-20 minutes brisk walk during lunch

Notes:Yes, very low in cals.. did not have an appetite today

Posted by: sara

Weight: 142.8 Lbs

Diet:

Calories 1,011
Fat 51.4 462 46 %
Saturated 4.7 43 4 %
Polyunsaturated 1.9 17 2 %
Monounsaturated 5.6 51 5 %
Carbohydrate 33.4 130 13 %
Dietary Fiber 3.9
Protein 102.6 421 42 %
Alcohol 0.0 0 0 %

Weights: OFF

Cardio: OFF

Notes: I will try to get myself out with the dogs and walk for a litte..
Glad I lost 1.6 lbs

Posted by: Built

You got your protein in - barely. Hang in there.

Posted by: sara

I will try.. I know i will get my appetite by next week

Posted by: Burner02

look at you! Dropping weight like its hott!
Sing it with me:
Drop it like it's Hot....

Keep it up! Listen to that Built chick...she seems to have you on track!

Oh..I ALWAYS use my turn signals...just saying...

Posted by: sara

Quote:

Originally Posted by Burner02

look at you! Dropping weight like its hott!
Sing it with me:
Drop it like it's Hot....

Keep it up! Listen to that Built chick...she seems to have you on track!

Oh..I ALWAYS use my turn signals...just saying...

She sure does

and I feel comftrobale with this plan!!

No I am not going to sing with you or with anyone.. I can't sing!!!

But you still cant drive my Z ..

Posted by: sara

Weight: 142.6 (-0.2)

Diet:

Calories 1,005
Fat 60.0 532 48 %
Saturated 5.8 50 5 %
Polyunsaturated 3.8 33 3 %
Monounsaturated 8.9 76 7 %
Carbohydrate 47.5 187 17 %
Dietary Fiber 6.9
Protein 100.2 396 35 %
Alcohol 0.0 0 0 %

Weights: OFF

Cardio: OFF

Notes: I know, my weight training log and cardio is been very boring lately.. tomorrow is saturday, I am planning on doing some walking..
I forgot to add 2 sugar free jello to my log.. so i think that's an additonal 20 calories to my day!

Posted by: Burner02

Quote:

Originally Posted by sara

She sure does

and I feel comftrobale with this plan!!

No I am not going to sing with you or with anyone.. I can't sing!!!

But you still cant drive my Z ..

neither can I...but that has YET to stop me from belting out my version of: "you lost that loving feeling" upon poor, hapless young ladies...

oh...and I'm SO driving it...

Posted by: Built

I don't mind boring. I just want to see you post it.

Good job.

Posted by: sara

Quote:

Originally Posted by Burner02

neither can I...but that has YET to stop me from belting out my version of: "you lost that loving feeling" upon poor, hapless young ladies...

oh...and I'm SO driving it...

sometimes I dont even let mark drive my car.. I take care of her like I take care of a baby!

Posted by: sara

Quote:

Originally Posted by Built

I don't mind boring. I just want to see you post it.

Good job.

It will be more exciting next week !

well, honestly I feel alot better.. not so much stress

I have my appetite this morning.. maybe today will be my cheat meal day

Posted by: Burner02

Quote:

Originally Posted by sara

sometimes I dont even let mark drive my car.. I take care of her like I take care of a baby!

...I'm good with kids too....

Posted by: sara

Quote:

Originally Posted by Burner02

...I'm good with kids too....

Posted by: sara

Lost another 0.8 lb.. Currently 141.8

Posted by: Built

Somebody sounds happy!

Posted by: sara

Quote:

Originally Posted by Built

Somebody sounds happy!

YES! I can go train now! but its dark outside and i dont like being all alone in a private training studio!..

Since I didn't workout last week.. can I train Sunday, Tuesday, Thursday routine??

Posted by: Built

Don't try to play catch-up - just train every third day from whatever day you start.

Posted by: sara

My goal one day if its possible to have Amanda Latona's physique if that's possible Built!

Posted by: johnereb

Quote:

Originally Posted by sara

My goal one day if its possible to have Amanda Latona's physique if that's possible Built!

You can do it!!!

Posted by: Built

Let's just focus on your best "you", okay? We'll get you lean and hard, I'm sure you'll like what you see in the mirror more and more as that happens.

Posted by: sara

Quote:

Originally Posted by johnereb

You can do it!!!

Hey johnereb!

Posted by: sara

Quote:

Originally Posted by Built

Let's just focus on your best "you", okay? We'll get you lean and hard, I'm sure you'll like what you see in the mirror more and more as that happens.

sounds good to me!

gained 1.2 lbs this morning.. i guess that's only water retention from cheatmeal

Posted by: Built

Of course - what else could it be?

Posted by: sara

Quote:

Originally Posted by Built

Of course - what else could it be?

true ...
in the past i would gain 5 lbs of water after a cheatmeal.. the last 2-3 weeks its been 1 lb ...

Posted by: Burner02

Quote:

Originally Posted by Built

Let's just focus on your best "you", okay? We'll get you lean and hard, I'm sure you'll like what you see in the mirror more and more as that happens.

dangit! I was gonna say that!

You keep doing what you are doing, Sara!
BTW: nice smile!

Posted by: sara

Quote:

Originally Posted by Burner02

dangit! I was gonna say that!

You keep doing what you are doing, Sara!
BTW: nice smile!

I just need to get my ass back to the gym tomorrow!! and I WILL!!!

Thank You Burner!

Posted by: Balin

Quote:

Originally Posted by sara

I just need to get my ass back to the gym tomorrow!! and I WILL!!!

Thank You Burner!

OMG

you cussed

Posted by: sara

Quote:

Originally Posted by Balin

OMG

you cussed

Posted by: Whatsaroid?

Quote:

Originally Posted by sara

I just need to get my ass back to the gym tomorrow!! and I WILL!!!

Thank You Burner!

You can do it!

After reading I want to drive the Z now

Posted by: sara

WEIGHT: 141.2 lbs

DIET:

Calories 1,398
Fat 70.2 624 44 %
Saturated 6.3 55 4 %
Polyunsaturated 6.0 53 4 %
Monounsaturated 11.3 97 7 %
Carbohydrate 49.1 195 14 %
Dietary Fiber 2.5
Protein 148.7 599 42 %
Alcohol 0.0 0 0 %

WEIGHTS: 5:30 PM

Squats - 3X8, 3X8, 3X6

T-Bar Rows - 3X8 , 3X7, 3X7

BB Presses - 3X7, 3X8, 3X8

CARDIO 12:30 PM ~ 30 Minutes Walking @ fast pace

NOTES: One of my shakes was at the smoothie shop.. I asked them to mix my whey protein with peanut butter and whey protien only .. NO MILK ..

Posted by: sara

Quote:

Originally Posted by Whatsaroid?

You can do it!

After reading I want to drive the Z now

NO one can drive my Z

Posted by: Built

What weights did you lift for those movements Sara? (Nice to see you at it again, by the way!)

Posted by: sara

45 lbs for the squats

35 lbs for the t-bar rows

50 lbs incline chest press

I know verryyyyyy weak.. Will get stronger again soon!

Posted by: sara

By the way.. legs sore from the squatting

Posted by: katt

Yeah I can relate to that ... we did step ups, then seated leg press, then lunges, then SLDL... OM FG!

My ass hurts right now..

Posted by: Burner02

MINE TOO!
You should let me drive you to a spa with a hot tub for some theraputical relief...
i am one of those saddistic buggers that loves it when after a good leg workout, when you step off a curb or something and your leg nearly buckles from under you...hhmmm....awesome.

I'm gonna tell you what I'm telling the people I'm 'training'....don't worry about the weights. That's not as important as making sure your form is on.
The strength will come.

Remember: Tis bikini season in the land of sunshine! Keep doin' what you are doin.

Is yours a stick or auto?

Posted by: nkira

Been there.....http://www.ironmagazineforums.com/tr...an-t-walk.html

If it's like too much then you may consider taking Vitamin I = Ibuprofen.

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