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09-30-2002, 12:35 PM
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#1 |
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Registered User
Join Date: Sep 2002
Location: Canada
Posts: 438
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Going Towards Where I Want To Be
Finally after 2 years of training, from 27% to 8% bf..now 15%...I have learned alot...this forum has helped me clean my diet and from eating like a girl, start eating like a bodybuilder..always use to think too much fat is bad, now after the switch from C180 to 80 a day and increasing fat I feel so much better and had loads of strength to do my intense leg workout to day...
Starting at 105lbs 15bf% Day 1 MON- 30 Sep Woke up a bit sore from heavy shoulder workout last night and than teaching a yoga class. Meal 1:9:00 am 1/2 cup oats with 2 tsp flaxmeal, (first time had oats with water usually use to have it with unsweetened soya milk) actually it didn't tase a awful as I thought, although miss having soya milk ..will get use to it I guess...soon.. 2 whole eggs+ 5 eggwhites scrambled in organic olive oil non-stick spray. (multivitamin+ glutamine+ green tea) C30 P35 F13 got all the meals ready, while my roommate watches me in disguish (is she really going to eat that much..lol) biked to the gym (20 mins...feeling good..want to put max in my workout today) WORKOUT: LEGS: Warm up Dumbbell Squats 1Set/18 Ready for action SQUATS 8/45x45 (felt it in my shoulders, always the bar is so big, for my shoulders) the music giving me motivation...(all the gay guys my gym is 98% guy looking at me, and weight I am squatting...impressive...gives me more motivation) 8/45+25+45x25 wow!!! killer last set back to 8/45x45 rest supersets and gaintsets Deadlifts with lunges 3Sets 8/85-3/8/15 Hip Ab 3/8-140+ Hip Ad 3/8-150+ 1 set of each inbetween without rest leg kick backs1/8-60+ leg curl1/8-100 (ouch could only do 6 switch to 80 for 4 more reps)+ hamstring curl 1/8-100 Leg Press+Hack Squat+Leg Extension 3/8-45x25+3/8-45x45x25 on each side+3/8-30(light) wow!!! great workout, felt it, heartbeating fast cause of super/gaint set no rest...catching my breath...stretching felt good...did some yoga breathing to get the body/mind centered... Meal 2: 5mins after workout 11:45am 1 strawberries, 11/2 choc whey, 3Tbsp heavy cream+ glutamine C2 P28 F15 Meal 3: after 30mins 12:20 pm 1 Ezielkiel wrap (good stuff), 2tsp all-natural peanut butter, 1 whole egg+ 6 eggwhites with small portion of veggies (mushrooms, pepper, green onion, 2 olives, onion) C32 P38 F15 Off the train a client... Meal 4: 3:30 pm 4 oz grilled chicken breast with indian spicy (hot stuff) mix greens, 1 oz avocado, 2 tsp flaxseed oil C6 P33 F15 Meal 5: 6:30 pm same without avocado plus red pepper C6 P33 F15 Meal 6: 10:00 pm same with 1 tsp flaxseed oil no pepper only greens C4 P33 F8 before bed at 12:00 midnight green tea+ multivitamin+ glutamine Overall the energy level was great, biked around and trained clients most of the day...felt good on the road of achieving my goals of the best my body can be... |
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09-30-2002, 12:43 PM
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#2 |
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Peak Physiques™
Join Date: Mar 2002
Location: NY
Posts: 7,870
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Nice work, it'll be interesting to follow. Can you explain your method of recording the weights, sets, and reps, I don't get your numbers.....
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09-30-2002, 05:14 PM
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#3 |
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Registered User
Join Date: Sep 2002
Location: Canada
Posts: 438
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Thanks TP,
Todays legs workout, when I wrote 3 means 3 sets, I did 8 reps mostly except warm-up, & 1 sets of in between gaint sets with compound exercises to make the workout more intense and not to give the legs any rest inbetween (burning more calories like that too) so Squat 3 sets of 8 1 set 8- weight 45 plus large bar plus 45 on each side total weight=135 2 set 8- increased the weight 45x25 on each side total weight=185 3rd set same as first set + did 2 more reps not much rest inbetween Than I did superset of deadlifts and lunges 3 sets of 8 deadlift bar weight 45x 15 on each side total weight= 75 so in 3 is sets 8 is reps and the remaining is weight Hope I could explain it well, let me know if you like more details Cheers |
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09-30-2002, 05:16 PM
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#4 |
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Registered User
Join Date: Sep 2002
Location: Canada
Posts: 438
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Sorry, let me write it properly
3 means 3 sets 8 are reps 45x25 is the weight |
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09-30-2002, 05:25 PM
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#5 | |
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Peak Physiques™
Join Date: Mar 2002
Location: NY
Posts: 7,870
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Quote:
x is means "by" or "times" so to me it reads 45 pounds by/times 25 reps. You should just write the weight times the reps, i.e. 95 x 8. Of course whatever you prefer, its just easier to read. |
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10-01-2002, 12:30 PM
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#6 |
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Registered User
Join Date: Sep 2002
Location: Canada
Posts: 438
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Tues Oct 1 2002:
can't believe its already Oct, this year has gone by so first, had a very active day yesterday came back home already 10:00 pm on my feet since 8:30am, had a great night sleep woke up at 8:30am today, felt a bit sore in shoulders...legs were fine, I am surprised as I worked them really hard yesterday and biked around alot...thats a good sign, that the body is fit.. had the same breakfast as yesterday C30 P32 F13 oats with 2tsp flaxmeal+ 2 whole eggs, 5 eggwhites. (usually in the morning my ab defination shows and I can see my 4pack..lol...seriously..)today I notice as I have suddently increased my fat & protein and reduce carbs maybe its a bit drastic increase in calories so I am cutting portions a bit and reducing P/F a bit.. 11:30-12:15 workout Chest/Triceps: Started with full strength, have good energy Sets Reps Weight Incline Fly 3 8 25 tried 30 30 (couldn't do it) Pec Fly 3 8 70 tried 80 (couldn't do it) Bench Press 3 8 50 switch to 45 last set Flat Flys 2 20 (lost strength by now, disappointed as last week I went heavier on chest, I guess! due to lowing carbs and changing the diet, will see how I do next week) Superset Tricep Dips 3 8 on body weight Tricep Pushdown 2 8 100 1 8 80 Tricep Extension 3 8 25 Tricep Overhead 1 18 25 Stretched average workout, felt sore 12:20pm Meal 2: protein shake reduce portion of cream to 2tbsp, shake didn't taste that good..oh well!!! C2 P28 10 1:00pm Meal 3: 1 Ezekiel wrap, reduce portion 1tsp peanut butter, 1whole egg+5eggwhites with few veggies, 2 oilves C32 P35 F12 Meal 4/5/6: same reduce portion 3oz grilled chicken breast, greens, flaxseed oil C6 P25 F11 C6 P25 F12 C4 P25 F8 Total: P170 C80 F66 craved apples, unsweetened cocoa with unsweetened soya milk, but didn't give in..had green tea instead...proud of myself...a bit concerned maybe calories have gone too low, don't want to lose muscle!!! will see for a week and than make changes... |
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10-01-2002, 12:35 PM
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#7 |
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Peak Physiques™
Join Date: Mar 2002
Location: NY
Posts: 7,870
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Queen, looks like you are making to many changes w/o seeing how your body reacts. When you make a conscious decision for a change, give it at least a few weeks before you reevaluate.
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10-01-2002, 12:59 PM
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#8 |
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Registered User
Join Date: Sep 2002
Location: Canada
Posts: 438
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Hi TP, so should I keep P200 C80 (50 non-training)
F80...as I feel fine eating that much p/f, sleeping better actually, but I feel my abs geeting a bit flabby...should I give it time to see or reduce to P170 CSAME F66, what do you think...I am a impulsive person...lol...very spontaneous too... |
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10-01-2002, 01:15 PM
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#9 |
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Peak Physiques™
Join Date: Mar 2002
Location: NY
Posts: 7,870
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Spontanaity and impulsiveness are excellent attributes, even in bodybuilding, but not with respect to diet. If you are constantly changing it up you WILL NEVER know what is really working for you.
Make a change and stick with it. Give it time. Unless you are piling on the pounds give any nutritional change at least 3 or 4 weeks. |
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10-01-2002, 02:26 PM
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#10 |
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Registered User
Join Date: Sep 2002
Location: Canada
Posts: 438
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Thanks TP...I guess!! I am been over-ambitious, you are right, I should give it 4 weeks, I will keep it the same and not make any changes...Cheers
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10-01-2002, 03:40 PM
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#11 |
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Peak Physiques™
Join Date: Mar 2002
Location: NY
Posts: 7,870
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Good girl.
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10-02-2002, 02:33 PM
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#12 |
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Registered User
Join Date: Sep 2002
Location: Canada
Posts: 438
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Had a long day yesterday, walked back home from gym (40mins), after last meal craved a latte (great cafes around my house), didn't give-in, instead bought stevia, and made unsweetened cocoa C2 2tsp with 2Tbsp heavy cream with stevia (tasted not that bad)
didn't sleep that well up by 8:00 breakfast 8:30 4whites+2whole eggs, 1/2 cup oats with 2tsp flaxmeal. Read a bit didn't have client till 1:00pm so took a nap again...after waking up felt better...looked at myself in the morning, look good...the hardwork is paying off... before leaving at 11:30a.m had the protein shake...2Tbsp heavy cream+whey+4strawberries (after having it feel like I will switch it to eggs on non-training days) walked to my appointment (40mins) today is non-training day so will take it easy Meal 3 2:45pm: seaweed salad, with avocado and 6oz sashimi+ miso soup and ginger,(use to have sushi rice..yummy till last week, today was the first time had it without rice, craved it...but it was not that bad will get use to it soon). Craving apples and lattes.... taught 2 yoga classes...experiencing a bit of DOM..biked to gym to teach the class. Meal 4:5:6 grilled chicken breast with greens + flaxseed oil before bed to kill craving for latte having unsweetened all-natural cocoa with 2Tbsp heavy cream+stevia... energy level was fine, biked back home, felt a bit hungry after Meal 2& 3...waited for the next meal...overall great day... C50 P182 F82 Last edited by QueenofSquats : 10-02-2002 at 02:38 PM. |
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10-02-2002, 03:25 PM
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#14 |
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Registered User
Join Date: Sep 2002
Location: Canada
Posts: 438
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Thanks, I have a modelling shoot coming up next month, I will post my pictures than...before, now and after...Cheers
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10-02-2002, 03:31 PM
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#16 |
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Peak Physiques™
Join Date: Mar 2002
Location: NY
Posts: 7,870
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No doubt once you post pics you'll have lots of people visiting your journal....just remember the little people who supported you all along!
Last edited by Twin Peak : 10-02-2002 at 03:48 PM. |
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10-03-2002, 12:26 PM
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#18 |
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Registered User
Join Date: Sep 2002
Location: Canada
Posts: 438
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lol...ofcourse I will remember and acknoweledge people who give me great feedback..especially you TP...
I am live in Toronto, but my background in Indian...I do modelling here and there, this shoot is for an article I am writing for a local magazine about Yoga and Fitness. other than that I run my own fitness company (offer personal training and yoga to various gyms and private clients around Toronto)... FF, how is Nova Scotia...is it cold yet?? |
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10-03-2002, 12:51 PM
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#19 |
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Registered User
Join Date: Sep 2002
Location: Canada
Posts: 438
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Thurs Oct 3,
was hungry last night after giving the last yoga class, biked back, didn't eat more than planned, had loads of green tea with stevia to fill the stomach...sounds brutal..lol... woke up several times at time, and felt a bit dizzy, (that happens to me when my blood sugar is low...low carbs)..didn't sleep well.... Breakfast 8:45am. 1/2cup oats, 2tsp flaxmeal,2eggs+5whites+2 olives C30 P35 F14 felt a weird sensation in the body...something funcky is going on.. walked to gym (40mins), crappy weather...cold and damp..fall is here...miss the sun and warmth... Workout: BACK although am feeling sore teaching all these classes, back is my favourite body part and I love the shredded defination on mine so what to put my best effort in the workout...here we go... One Arm Row 3 sets 8reps drop setting 1x45 1x40 1x35...felt the 45..wow!!! killed me rest Cable Row 3 sets 8 drop setting 1x80 1x70 1x60..not bad..will increase next week Lat Pull Down Reverse Grip 3 sets 8 drop setting 1x90 1x75 1x75 Lat Pull Down Wide Grip 3 sets 8 drop setting 1x90...hard (was doing 105 when I was eating more carbs) 1x75...tried 90 again couldn't do more than 2reps so switch to 1set of 8 back to 75....ahhhh!!! want to gain more strength... 3 exercise one after the other superset 1 set each of 8 T-bar 1x50 DB rows 1x25 bb rows 1x60 done!!! want more strength...biceps get tried in the middle of the workout gotta do something about that...stretched 12:15 pm Meal2: shake, whey+4strawberries+2Tbsp heavy cream (thinking of adding fibre as I feel hungry after the shake..it gets digested too fast regardless of the heavy cream) C2 P28 F10 12:45 (hungry) Meal3:1Ezielkiel wrap, 2tsp peanut butter, 1egg+5whites, very few veggies. oh!! everyone around me is having fruit...miss carbs... 3:30pm Meal 4: 3oz grilled chicken breast with lettuce, 1oz avocado+ 1tsp flax C6 P25 F12 after yoga class 6:45pm Meal 5: 3oz chicken+ lettuce+ red pepper+1tsp flax C6 P25 F8 feeling a bit frustrated today, as craving carbs and feeling sore and a bit zoomed out...body/mind are playing tricks so I give it sugar instead of fat... I think I will be carbing up on Sunday night...will hang in there till than... |
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10-03-2002, 01:30 PM
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#20 |
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Registered User
Join Date: Sep 2002
Location: Canada
Posts: 438
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Feel like this high fat low carb diet is not for me...forcing myself to get this much fat...want to cut it down..I lose BF from 27% to 8% on eating carbs, low fat and less calories...maybe thats the best way which works for my body...it has been two years and I am still figuring out my body...ahhh!! not having a great day...ohh!!! try to stay positive...take a deep breath and relax...
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10-03-2002, 01:37 PM
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#21 |
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Peak Physiques™
Join Date: Mar 2002
Location: NY
Posts: 7,870
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...take a deep breath and relax... [/quote]
Exactly. Now I didn't recommend you try this if you remember, but you committed to it and YOU WILL NOT LEARN YOUR BODY if you don't give it time. We talked about this.... |
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10-03-2002, 01:51 PM
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#22 |
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Registered User
Join Date: Sep 2002
Location: Canada
Posts: 438
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I agree TP, but my abs looked so ripped and flat when I was eating less fat...I am not changing anything yet as I promised myself...4weeks...thanks to your feedback..but just a bit whinny today as don't feel quite energitic as I usual am and was dizzy too...I read your journal...so you treat yourself on weekends...I posted a thread about carb-up...how much should I take in the carb-up meal...do I have to take oats/banana etc...or can I have stuff like sushi, thai food????????
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10-03-2002, 02:19 PM
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#23 |
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Peak Physiques™
Join Date: Mar 2002
Location: NY
Posts: 7,870
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Good questions. I am not a carb up specialist, but when I do, I enjoy it unless I am cutting up. The DPW8 team has several good posts re the oats, banana etc, but Chicken has been doing the eat every carb you can and keep the fat and protein low for that meal routine.
To me it depends on your goals. For everyday life, I say enjoy, if you are trying to lose I'd be more careful. |
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10-03-2002, 02:31 PM
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#24 |
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Registered User
Join Date: Sep 2002
Location: Canada
Posts: 438
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Thanks TP, I am already tiny 105lbs, gaining muscle is more my goal, love my flat 4-pack abs, thats whats bothering me as its getting a bit blurry...genetic...
but have to use patience...as you said... have an awesome day... |
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10-04-2002, 01:42 PM
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#26 |
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Registered User
Join Date: Sep 2002
Location: Canada
Posts: 438
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Fri 0ct4:
yesterday was one of those day..ahhh!!after teaching my last yoga class, I was completely zoomed out...was craving fruit...I mediatated and thought of my whole journey since 2 years how I reduced my bf% from 27% to 8%, how I was raised, the food I was raised on and my genetics...I ate carbs..lots of them all my life (like asian skinny people), never gained fat by carbs...gained fat by eating more than what my body needed...all along reducing my bf% I was eating high carbs/ moderate protein and low fat (only good fat)...so I thought why should I follow what seems to work when I already know what works for me...duh!!! law of individuality, I still what to learn more, try new ways, but stick to something which works for me... so for my last meal I had banana with unsweetened soya milk, peanut butter and a Ezielkiel wrap... walked home (40mins), slept good... 8:30 Meal 1: 1/2cup oats+1/2apple+1cup unsweetened soya milk, 2tsp flaxmeal, 1Tbsp wheatgerm, 4eggwhites with veggies tiny bit of avocado biked to gym...glad its friday...weekend...yahoo!! Bicep/Calves Bicep Concentration Curl: 3sets of 8x25 last set 20 Incline Bicep curls: 3sets 8reps only could do 4reps with 25...can't seem to gain more strength as when training chest/back bicep are already so worked up switch to 20/3sets of 8 reps Bicep Rope curl:3 sets 8 reps of 70 Bicep Barbell curls: 3 sets 8 reps of 45 Calves superset 4machines heavy 3 sets of 8..great result by doing heavy calves... sitting calf raise 45x45..last set 45x45x35 ouch standing calf raise 280 two funcky machions at my gym for calfs as the guys (mainly gay guys at my gym 98%) love to work on their calves and butt...lol... different variation of sitting calf machion 45x45x35+45x45x35/3 sets 8 reps 240/ last set 280 love the fact that I can go pretty heavy on calves want the same strength in chest... 12:30 after workout: Meal2: 1scoop of whey with stevia 2:00 Meal3: 6oz sashimi, with salad, miso soup & sushi rice...yumyum...green tea 5:00 Meal4: latte with soya milk and stevia, (home made...baked it last night...spelt flour bars with stevia, 4 eggwhites 8:00 Meal5: 4oz chicken breast, lettuce+2tsp flaxseed oil 10:30: 1 cup unsweetened soya milk with tea and stevia C148 P152 F45 C37% P38% F25% CAL 1600 |
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10-04-2002, 01:56 PM
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#27 |
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Peak Physiques™
Join Date: Mar 2002
Location: NY
Posts: 7,870
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Upped the carbs huh?
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10-04-2002, 02:03 PM
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#28 |
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Registered User
Join Date: Sep 2002
Location: Canada
Posts: 438
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Yup!!! feel better...my lifestyle is too active to trying to switch my metabolism from carb to fat when already I was bf8% and now 15%...
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10-04-2002, 02:10 PM
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#29 |
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Peak Physiques™
Join Date: Mar 2002
Location: NY
Posts: 7,870
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hate to say I told ya so....
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10-04-2002, 02:10 PM
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#30 |
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Registered User
Join Date: Sep 2002
Location: Canada
Posts: 438
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I feel TP, calories and portion control works better for me, than low-carb and carb up deal...good luck to people who are doing it...but for me all along eating fruit and dairy made me reduce bf%, I should focus on gaining more muscle now.
TP, I remember your first advice to keep it same...you were right..thanks...experiance always speaks louder...I guess!! after another 2 years I will know more than what I know now...by my own trail and error and help from people like you..Cheers  thats what this lifestyle is self-awareness of you...your body and mind... have a great weekend |
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