Lina's Journal

**lina** · 01-19-2003, 09:58 AM

OK, time to start a new journal for the year...Figured it would help me keep on track with my goals for the year... some may be mini-goals but hey it's a beginning and gets me off my stagnating butt!

Just got back from a sunny vacation. I did pretty good a (suprisingly) and woke up every morning at 5am to hit the gym. Hubby and I walked by the beach for about 1 mile to the gym, workout for 1-1.5 hours and walked back. The walk early in the morning was the best time and I really enjoyed it. Stayed pretty well on diet so happy bout that. The not so good part was once I got back this week... I had kinda a freeweek.... so after eating my heart out on bagels, Lindt chocolate, cookies, and sinning away my carb-lust, I'm ready to start...

Diet and Nutrition: Will follow alternate with the Lean Muscle Gain Diet (about 75g carb) and a Beverly/Dp/w8 cutting style diet (25-40g carb). I feel the best having some carbs so I may do 2 weeks Lean bulk and 1 week cutting diet. This is still a trial and error for me, I'm learning and improvising as I go along

...

Workouts: Another experiment for me. I have been doing my old workouts now and ready for a change. I don't have a clue so I'm thinking bout giving Gopro's workout a try and teaming it up with my diet. So maybe "Power" and "Rep Range" workouts with my Lean Bulk and "Shock" with my cutting diet. I'm not too happy about the exercises in the "Shock" week since it would require too much of back and forth in the gym so I may adapt them and make them one giant superset instead...

Fitness Goals:
1. Get ready for my dance show on June 21, 2003. So working on decreasing bf%, increasing flexibility and learning dance routine...ofcourse there is that stage fright thingy too...

2. Maybe enter a comp this fall or next spring...

Stats:

Week 0:

Weight: 117 lbs

Tape Measure:
Wrist: 5.5
Chest: 32.25
Waist: 25
Hips: 35.5
R. Thigh: 20.5
Calves: 13.75
Neck: 12.5
Bicep: 11.5 (flexed)

Skinfold method 3 pt:
Tricep: 14
Suprailiac: 10
Thigh: 12

BF%: 20% (tapemeasure)
BF%: 16.4% (3 pt skinfold)

Pics:

OK, just wanted to get this started and back with more boring details... probably take stats tomorrow morning...

Any one have any suggestions, ideas, comments?

March 2003 ~ EDT training: http://www.ironmagazineforums.com/sh...733#post293733

Meal ideas:
[b]Turkey in Lettuce Wrap: http://ironmagazineforums.com/showth...341#post336341

**naturaltan** · 01-19-2003, 12:50 PM

suggestions - kick ass girl!
ideas - kick ass girl!
comments - you should kick ass girl!

Good luck!! It sounds like you know where you want to be and have a plan of attack to get there.

**Jenny** · 01-19-2003, 01:41 PM

Great new journal honey!

Talk to you soon,
Jenny

**lina** · 01-19-2003, 07:21 PM

Thanks NT! Thanks NG!!!

I will definitely try my best!

Sunday Jan 19

OK, Today was my prep day.... Made lots of chicken, turkey and put them in idividual bags... and my oatmeal is ready for tomorrow morning.

Meals today are lower in cals to make up for the surplus cals of the past week

so well my stats tomorrow won't be too embarassing

Now I have to work on my water and taking my vitamins.... I guess I should start back up with the creatine and glutamine but we'll wait till the carb bloat is gone

.

Meal 1
8 oz. coffee
1 T. light cream
5 white
1 egg yolk
1 oz. gouda cheese

Meal 2
4 oz. chicken
2 cups Boston Lettuce
1 tsp. flax
1 T. Newmans
8 baby carrots

Meal 3
4 oz. apple
1 T. mayo
1 large stalk celery
4 oz. Turkey
8 oz coffee
1 T. light cream

Meal 4
6 oz. Ocean Perch
1.5 cups green beans
1 tsp. flax

Meal 5
1 yolk
6 whites
1 Borden ff cheese
1/2 cup mushrooms

Cals: 1353
Fat: 59g (41%)
carb: 57g (14%)..... 13g fiber
Prot: 149g (46%)

**QueenofSquats** · 01-20-2003, 08:01 AM

Hi Lina,
Your journal looks great, I will love to do the diet together, the whole week average of my calories come out to be 1500.

But I am doing it a bit different this time, I also did go overboard with food, first had very low calories on C-K-D, than when I was off it, ate quite a bit.

So! I will be doing a high protein/mod fat, keeping carbs at 15g on three days, cyclying carbs on my favourite food like sushi/thai/muffins.

So! if you fine with my variation of this diet, it will be great to do it togther.

**kuso** · 01-21-2003, 05:55 AM

Originally posted by lina

Any one have any suggestions, ideas, comments?

I have plenty, but none that you would concider

Nice to see you back anyway

, and I`m looking forward to reading the neaterest and most bestest presented journal here

**lina** · 01-21-2003, 07:37 AM

Originally posted by QueenofSquats

So! if you fine with my variation of this diet, it will be great to do it togther.

OK then!

Although our program does vary, I think our goals are the same right? Muscles, Muscles, and more muscles???

**lina** · 01-21-2003, 07:38 AM

Originally posted by kuso
I have plenty, but none that you would concider

Naughty, naughty!!

**lina** · 01-21-2003, 08:09 AM

Monday, Jan 20

OK, finally updated my stats on my first page.... maybe I'll get a chance to take some "before" pics tomorrow and add that as well.... Nothing more humiliating yet motivating than those bedhead, no makeup, bloated "before" pictures!

Got a new toy yesterday from dear hubby...(stop it kuso! I know what ya thinkin'!).... an awesome iPAQ or pocket pc... well have been waiting a while now for that PDA but he didn't wanted to get a palm but wanted something more user friendly with windows.... so hopefully now keeping track of my meals and workouts would be easier... I'll have to set up a file so I can bring it to the gym and record my workouts.....and then plop it in here...oh, yes also to keep track of my tv shows like "Joe Millionaire".. I think I missed it last night again!

My meals for Monday:

Meal1 and 2 (Ate half before wo and half after)
1/2 cup oats
5 whites
1 yolk
8 oz coffee
1 tbs l cream

Meal3
4 oz sweet potato
4 oz chickens
1 cup green beans
1 tsp flax

Meal4
4 oz turkey
1 stalk celery
4 oz. Apple
1 tbs mayo

Meal5
1.5 protein powder
2 tbs cream
1 tsp coffee

Meal6
4 oz. Chicken
1.5 cups Chinese vegetables
1/2 cup onions/green peppers
1 T. oil

Meal7 (only ate half so cals are actually lower...need to get used to all this food)
1/2 cup cottage lowfat
1/2 T. SF FF choc pudding powder

Cals: 1497
fat: 55g (34%)
carb: 97g (22%).....fiber 16g
Prot: 160g (44%)

Totals include veggies..

Gopro's workout

Yes I definitely feel sore all over and I wasn't even doing real heavy weights since it's my first day... yeah a reall wuss..

db press: 3x6x20

incline bp (15* angle) / Decline crunch SS
3x6x20 / 3x10xbw

dips/chins
3x6x30 / 2x6x30
*weights are asst weights

cg benchpress / vertical leg raises SS
3x6x(bar+30) / 3x10xbw

skullcrushers
3x6x35

single arm db extension
this really felt wobbly and not right somehow....
3x6x10

cardio
30 min of running

**Twin Peak** · 01-21-2003, 09:15 AM

Originally posted by lina
2. Maybe enter a comp this fall or next spring...

Cool. I'll be watching!

**Stacey** · 01-21-2003, 11:15 AM

HI LINA!

I'm glad you started a new journal, I loved your last one!!

Good luck with your goals!!!

**mmafiter** · 01-21-2003, 12:56 PM

Awesome Lina! It sounds like you had a great vacation as well, congratulations!

**Jodi** · 01-21-2003, 02:06 PM

here...oh, yes also to keep track of my tv shows like "Joe Millionaire".. I think I missed it last night again!

Lina, I think they said Thursday night there is an encore presentation for last nights show! FYI

**Twin Peak** · 01-21-2003, 02:09 PM

Originally posted by Jodi
Lina, I think they said Thursday night there is an encore presentation for last nights show! FYI

This show cracks me up! A bunch of whiny women who pretend like they don't care and money is not the issue, very funny. Anyone else here that the dude really is loaded?

**lina** · 01-21-2003, 04:48 PM

Tp, even if he (Joe Millionaire) wasn't loaded I bet he'll be getting tons of offers from Ad agencies, Print media, AND Playboy to do lots of photoshoots! He's kinda yummy in a naughty way!

Did I just write that?!!!

Hiya P! Thank you for the encouragement!! How goes it?

Mmafiter, yep we sure did have a great vacation! Very WARM unlike the cold temperatures we have been having here!

Jodi, THANK YOU!! I will definitely watch it on Thursday! I know there was another show I wanted to watch... the one with 5 couples on an island...and oh yeah The Bachelorette...

===

===========

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OK just got back from helping out at school as a teacher... and my brain is fried!

3 hours of preschoolers which was a lot of fun! Love that age...thank God no one had accidents so I didn't have to change anyone... but then 2 hours of 6-10 year olds was a pain! When they get older these kids can be rowdy, rude and get outa hand! Plus it was mega cold today so these kids had not been out for fresh air all day so they were extra loud! I think I need a stiff drink! Chase it down with some Lindth chocolate! No but I gotta be good!

My 3 pm meal I was not able to eat until 6pm...
Leftovers for the family tonight!

Will post meals and workout later...

**lina** · 01-21-2003, 07:53 PM

Tue Jan 21
Physically I'm fine today, but feel mentally tired from being at school all day teaching/helping out... glad that's over with...

I feel pretty happy with my carb increase and don't see any extra bloat (hehe wonder why the clean eating does do wonders)...

Meal 1
1/4 cup oats
1.5 white
1 yolk

Meal 2
1/4 cup oats
1.5 white
1 yolk

Meal 3
1.5 scoop protein powder
1 T almond butter
1 T. unsw. shredded coconut
8 oz. coffee
1 T. l. cream

Meal 4
4 oz. chicken
2 cups lettuce
10 baby carrots
1 T. Newmans
1 tsp. flax

Meal 5 (was actually split in 2, couldn't eat because at school)
4 oz. turkey
1 T. mayo
2 oz. apple
1 stalk celery

Meal 6
4 oz. Perch
1 cup green beans
8 oz. coffee
1 T. light cream
1/2 cup rice noodles

Meal 7
? maybe the sf pudding/cottage cheese mix from last night

Cals:
fat:...... 55g (36%)
carbs:... 93g (23%)
prot: 140g (41%)

Workout
Back/Abs/Cardio

Deadlift:
Felt terribly akward and felt like I had poor form...
3 x 6 x 60

Bent row:
3 x 6 x (bar +40)

Chins:
1 x 8 x 70 asst (wu)
1 x 6 x 30 asst
2 x 4 x 20 asst

CG Seated Row / Rope crunch:
4 x 90 / 10 x 90
5 x 80 / 10 x 90
5 x 80 / 10 x 90

Decline crunch:
3 x 10 x bw ...super slow

Cardio:
20 min elliptical.....250cals

**jk35** · 01-21-2003, 08:14 PM

i like your diet and training methods....

Will you be my training partner????

**kuso** · 01-22-2003, 06:55 AM

Originally posted by lina
[b]...(stop it kuso! I know what ya thinkin'!)....

I don`t believe it! You couldn@t possible be as dirty minded as me

I must say, I feel out of the loop here...I have NFI what "Joe Millionaire" is :o

**lina** · 01-22-2003, 07:08 AM

Originally posted by jk35
i like your diet and training methods....

Will you be my training partner????

Thanks Jk!

Wanna do Gopro's workout together? I'm trying to get Burner to do it together too... I know lot of us are starting new programs now and it would be motivational to go through the motions together!

**lina** · 01-22-2003, 07:14 AM

Originally posted by kuso
I don`t believe it! You couldn@t possible be as dirty minded as me

I must say, I feel out of the loop here...I have NFI what "Joe Millionaire" is :o

No kuso, no one is as dirty minded as you.... OK, maybe IPMC is (oops, better go hide now!

Joe Millionaire...
http://www.fox.com/joem/

See what you are missing if you don't live on the good side of the Atlantic?

...another oops!

Hey kuso, have you started taking any coconut oil or other MCT again? I have been taking about 1 T. unsw. coconut since last year... but I am thinking bout getting the oil... need to check Jodi's and DP's journal to see how they are doing with that...

**Twin Peak** · 01-22-2003, 07:21 AM

Good point re Joe, never thought of that. Kinda country though ain't he?

**kuso** · 01-22-2003, 07:27 AM

Originally posted by lina
No kuso, no one is as dirty minded as you.... OK, maybe IPMC is (oops, better go hide now!

Joe Millionaire...
http://www.fox.com/joem/

See what you are missing if you don't live on the good side of the Atlantic?

...another oops!

Hey kuso, have you started taking any coconut oil or other MCT again? I have been taking about 1 T. unsw. coconut since last year... but I am thinking bout getting the oil... need to check Jodi's and DP's journal to see how they are doing with that...

There is a difference between a dirty mind and a crude one

I haven`t taken any MCT or coconut oil yet...have looked EVERYWHERE her for it, but can only get the milk.......I`m getting sick of paying shipping for these things too when there are other supps at the top of my list right now

**lina** · 01-22-2003, 07:29 AM

Originally posted by Twin Peak
Good point re Joe, never thought of that. Kinda country though ain't he?

You mean he looks like a country hick?

He looks pretty versatile though... looks good in plaid as well as in a tux. But you are right he looks like they plucked him outa some ad...

There was this one girl that checked out his hands when she first met him, I wonder if they were rough or smooth and soft.... that would be the tell tale sign that something fishy was up!

**lina** · 01-22-2003, 07:31 AM

Originally posted by kuso
There is a difference between a dirty mind and a crude one

I haven`t taken any MCT or coconut oil yet...have looked EVERYWHERE her for it, but can only get the milk.......I`m getting sick of paying shipping for these things too when there are other supps at the top of my list right now

Well I think taking the coconut or the unsweetened milk would have some of the oil too and would have some of the good benefits too right? Probably not as potent as the oil...

**Twin Peak** · 01-22-2003, 08:22 AM

Not looks, acts.

**kuso** · 01-22-2003, 08:28 AM

Originally posted by lina
Well I think taking the coconut or the unsweetened milk would have some of the oil too and would have some of the good benefits too right? Probably not as potent as the oil...

Raw Coconuts: Good for Your Health, Ideal for Dieting

**CLPgold** · 01-22-2003, 02:13 PM

Just reading!

Always fun

**Stacey** · 01-22-2003, 02:41 PM

Hi Lina!! Hope your having a great day!!
Love your journal!!

FOOD LOOKS GREAT!~

**lina** · 01-22-2003, 03:28 PM

Thanks kuso for the link!! Don't think I'm going to be opening any fresh coconuts any time soon, I should have taken the opportunity more when I was in Aruba in Jan!

Hiya CLP and Princess!

CLP how goes it? How is the clan?

Princess, thanks! Your journal looks great too!! But uhum... I didn't do so well this afternoon, I had a scone

... but dinner will be super good, trout, brocollini, tomato soup, and brown rice!

**lina** · 01-25-2003, 04:54 PM

Sat Jan 25

Meals:

Meal1
1/4 cup steel cut oats (raw wt)
2 gigantic egg yolks
3 gigantic egg whites
8 oz. coffee
1 T. cream

Meal 2
4 oz turkey
1/2 cup brown rice
1/2 cup green peppers
Starbucks grande latte:
6 oz. coffee
1/4 cup 2% milk

Meal 3
3 oz. chicken
1 Think Thin protein bar

Meal 4
5 oz chicken
2 cups fresh watercress chicken broth
2 cups fresh watercress
1 T. flax

Meal 5
Choc Almond mousse:
1/2 cup cottage
1 T almond butter
1 T sf ff choc pudding powder

Meal 6
2 whites
1 yolk

cals: 1542
fat: 62g (38%)
carbs: 77g (20%).....fiber 6 g
prot: 154g (42%)

Workout:
Bicep/Calves/Cardio

Barbell curl:
10x20 (wu for 2 sets)
6x40
4x40

Preacher curl:
4x40
6x35

Hammer curl:
4x20 + 4x17.5 (2 sets)

Calves Seated:
6x70
6x90
6x110 (last one felt good so up wt next time)

Calves Standing Machine:
6x215
6x235
6x255 (up next time)

Cardio:
45 min elliptical ..... 500 cals

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