mcfit

I am going away at the end of August and need to lose some fat still. My stats are: female, 5'7" 138 and 17% bf. My goal is to get down to 12% so I probably have 8-10 lbs to lose.


If anyone is up for a challenge let's do this!

Jodi

Welcome to IM!

Essence EFA

mcfit

Hi Jody and thanks for the warm welcome.

Katie, I got your PM. PM me anytime, I love getting mail

mcfit

6/2/03

First day back at it so of course I was motivated and accomplished what I set out to do.
Did I mention I was bored with my routine? I wanted to try something my body wasn't used to so I can start seeing results again. I was doing a 4 day a week program: Back/Bic; Chest/Tri; Legs/Calves and Shoulders/abs. 5 exercises per workout with 5 sets per exercise. Reps 6-12. It was an okay plan but I just got bored with it and stopped seeing results. My diet was inconsistent too which I am sure contributed to my not seeing results. Here's the new plan:

Workout:
Total Body 3xweek
1-2 sets per exercise
8-12 reps
Emphasis on Compound exercises

Cardio:
20 Min after training
non training days I plan to get in some cardio too

Diet:
This is the hardest part for me so I don't want to be too rigid about my meals as I have in the past. Basically I want to eat clean and be consistent. I will make modifications as needed.

Meals for yesterday:
M1: 2 scoops protein
M2: ezekiel tortilla, 4.5 oz turkey
M3: 2 scoops protein
M4: 5.5 oz ground turkey, 1 cup broccoli, 1 tsp flax
M5: 2 scoops protein, 2 tsp flax oil

1395
c:56
p:165.5
f:55.5

Workout:
Squats 12/bar 12/55
Wide Chins 12/17 12/16 ...easy
Wide Dips 12/14 12/13....easy
Leg Press 12/100 x 2
Iso Hammer Sh Press 12/10's 12/15's
Iso Hammer Incline BP 8/55 10/50
Upright Row 12/40 x2
Cybex row/rear delt 12/60 x 2
close grip chins 12/13
Tri Bench Dips: 12
Crunches: 20 x 2

Cardio: 20 min elliptical + 5 min cooldown

Jenny

Welcome to IM!

Good luck on your goals!

Julie7Ulie

Hi!

... Im gettin' there!

mcfit

Hello Jenny & Julie
Thanks for checking in.

Are either of you cutting now? I guess I will have to check your journals and see

Yesterday's meals (6/3):

M1 - 3/4 cup oats, 1 sc protein, 1 carton eggwhites
M2 - ezekiel tortilla, 4.5 oz turkey, 1 sv carrots
M3 2 scoops protein
M4 2 ff breaded chicken br., veggies (peas, broccoli, peppers) 1 oz turkey
snack - 2.5 oz turkey, 1 sl ff cheese
M6 3 scoops protein

total:
1750
c: 129.5
p:202.9
f: 36.4

1 hour cardio (elliptical machine)

mcfit

I am so bored here at work today, nothing to do but write in my journal. If anyone has a chance can someone please try to answer my question in the nutrition section? I will post it here too just incase: My dilemma is that I have to go to a Mexican Restaurant -La Paloma and I don't know what to order. Seems like there are no good choices! Can someone pls check out the menu here: www.lapalomarestaurant.com Shoot, I don't know how to activate the link. But if anyone has been here or can check out their menu and recommend something for me I would really appreciate it.
Thanks!!!

Jodi

Santa Fe Salad hold the Sour Cream and Cheese
or as Leslie said Fajitas

Essence EFA

mcfit

Oh nevermind, I guess it becomes a link when I hit reply. DUH!

mcfit

June 4th:

meals:
M1 - 3/4 oats, 1 sc protein, 1/2 eggwhites
M2 - 1/2 ezekiel tortilla/2 sl ff cheese
M3 - 1 ez. tortilla, 4 oz turkey, 2 sl ff cheese
M4 - 1/2 ezkl tortilla/2 sl ff cheese
M5 - 2 scoops protein
M6 - 1 cup broc/ 1 cup peas/ 1 cup lf cottage cheese
M7 - 3 scoops protein

1920
c: 149.5
p: 237.2
f: 38.7

workout:

5 min warmup on bike

Incline Hammer Chest Press 12/50, 10/50
Wide Chins 12/15 12/14
Wide Dips 12/12, 12/11
Cybex OH Press - Wide Grip 12/30,10/35
Squat 12/20, 7/60 + 4/40 (pathetic I know)
Leg Press 12/110 x 2
Cybex Row/Rear Delt 10/65 x 2
Upright row 7/65 x 2
Close Grip chins 12/12
Tri VBar Pressdowns (Downstairs) 12/20, 12/30
Crunches 30 x 2
Reverse Crunches 10

20 min elliptical + 5 min cooldown

mcfit

Thanks everyone with the Mexican food help! I ended up ordering the Taco Chicken salad - no sour cream. Although it did come with mozzerella and I had some but tried to just eat the chicken, salsa, and veggies. Then they brought out a cake to celebrate my coworkers last day. Of course I passed but got some comments. Geez I feel like we have to celebrate with cake every other week at this place but by now everyone is used to me not having any. After 2.5 years they should know better!

On a side note, I ordered Jay Robb's Fat Burning Diet Book, Cookbook and his "Successful Bodybuilding without Steroids" (or something like that!). Has anyone read any of these?

Meals
M1 - *starved* 1 cup oats, 1 scoop protein, 1/2 cup eggwhite
M2 - Chicken Taco Salad
M3 - 4 oz turkey

I am not going to have totals today because I ate out at lunch but I will probably just have low carbs the rest of the day.

Cardio tonight 45-60 min...we'll see depending on the time~

gotta go

mcfit

well yesterday didn't turn out as planned. I ended up skipping cardio. I was thrown off because I had a doctor appointment and when I got home I was so hungry and well...poor excuse I know. I had a carb fest.

Calories probably 3000...definitely a high carb day. I gotta stop doing this!

Jodi

Do you use any EFA's?

Essence EFA

mcfit

Although yesterday did not go as planned today is a new day and another chance to redeem myself. I swear I can stay away from junk foods like cake, pizza, chinese and all fast food but my big downfall is carbs. Especially bagels/bread/bland cereal...ha ha ha. But if I can kick that habit I surely can get to 12%. I just need to get disciplined about it. Jodi you are amazing at sticking to your diet. And Julie you have been doing a great job as well. I hope your discipline rubs off on me!

Anyways TGIF!
Today I am going low on carbs and doing weights/cardio tonight at the gym. I am looking forward to getting my cardio in this weekend. It has rained every weekend for the past 2 months and I have just about had it. Tomorrow should be nice though. Hopefully nice enough for some jogging/sprinting down the beach!

Meals:
M1 - 2 scoops protein, 2/3 cup eggwhites
M2 - 5 oz turkey, orange pepper, 1 TBL flax (just for Jodi )
M3 - 2 scoops protein
M4 - 2 scoops protein, 1/3 cup eggwhites
M5 - 2 scoops protein, 1 egg

1455
c: 49
p: 192
f: 52.5

I know, too much protein powder. I have to go food shopping tomorrow.

Workout:

Warmup - 5 minutes bike

Squats 12/bar, 12/25, 12/40
Leg Press 115: 12,12
Wide Chins 12/13, 10/12
Wide Dips 12/10, 12/9
Cybex Row/Rear Delt 65: 10,10 (*form)
Isol Hammer Incline BP 50: 12,10
Upright Row: 40: 10,10
Crunches: 30,30
Cybex OH Press: 35: 12,12 (excrutiating )
Close Grip Chins: 12/11
Tricep Pressdown: 12/30, 5/35 + 7/25

20 min treadmill @ 5.3 MPH + 5 min CD

Running kicked my ass! My legs were fried for 2 days after. I am not a runner so this was a shock to my system. The sweat was pouring off me - it felt good

Julie7Ulie

I made a boo-boo yesterday though. I think its more obsession than discipline. and a really heavy conscience.

... Im gettin' there!

naturaltan

as long as you don't have too many days like yesterday, you'll be ok.

just kick'in it in the ole Charger

mcfit

Thanks naturaltan

You are right I am just trying to make those days less and less so I don't stall my progress. Now that summer is almost here and my trip is coming up as well as 2 possible fall competitions, I want to get in the habit of journaling so I can improve my eating habits in the upcoming months.

mcfit

Just get right back on track the next day. Sometimes we need to give in once in a while but like naturaltan said if you don't do it too often you'll still be ahead of the game.

mcfit

Sorry Jodi, I didn't see this before.

To answer your question: yes, but not consistently.

My goal is to use at least 1 TBL of flax oil a day because it helps with depression (and is good for you!)

BTW, Did you ask because you think my fat intake was too low? Just curious.

Jodi

Yes I do think your fat intake is too low. You should try and get approx. 12G - 15G of fat per meal and make sure you include the fat in your proteins as well. That meal you added the Tablspoon of Flax, could have done 2 tsp. instead because there is fat in your turkey as well.

Essence EFA

mcfit

Thanks Jodi, I will keep that in mind

mcfit

I am helping my friend out with a yard sale today so I will have to pack something healthy to take with me for later.

M1 - 1 cup oats, 1 sc protein, 1/2 eggwhites
M2 - 2 scoops protein
M3 - 2 chicken breast patties, 1 cup peas
M4 - 2 ezekiel tortillas, 2 sl ff cheese
M5 - 2 ezekiel tortillas, 2 sl ff cheese
M6 - 2 scoops protein
M7 - 2 scoops protein
M8 - 1 ezekiel tortilla

2310
c: 258
p: 207
f: 53.5

mcfit

June 8

Meals:
M1 - 2 scoops protein, 1/2 cup eggwhites
M2 - 3 oz turkey

Workout:


I will edit this later

mcfit

June 8, 2003

Stats:
Weight: 134
Waist: 29
WSI: 28.5
NW: 28
Hips: 37.75
Bodyfat: 17%
LBM: 111.22
BF: 22.78

Goal:
126 @ 12%
LBM: 111
BF: 15

8 lbs to go!

mcfit

Okay I went food shopping this morning and later on I am going to cook up some ground turkey and maybe some chicken for the week. I really have to work on planning ahead so my diet is more balanced.

Here is what I bought today:

Proteins:
Eggwhites
Ground Turkey
Turkey
Tuna

Fresh Fruit:
Strawberries
Nectarines
Red Delicious Apples
Blueberries
Kiwis

Veggies:
Bag of Salad
Green Peppers
Zucchini
Frozen Broccoli
Frozen Peas
Frozen Corn/Carrots/Peas Mix

Spices/Marinades:
Mrs Dash Table Blend
SF Thai Lime Ginger Marinade
Montreal Steak Seasonings

EFAs:
Newman's Oil & Vinegar Dressing
Ken's Italian Dressing (it's sugar free )

At home I already have:
Oatmeal
Potatoes
Ezekiel Bread
FF Cheese
Crystal Light
Water
Diet Soda
Eggs
Chicken
Steaks/Extra Lean Ground Beef
protein powder
flax oil

Looks like I am good to go

Jodi

mcfit

Just curious, but where did you get your meal plan from?

Essence EFA

P-funk

mcfit, just looking at your stats, if you are at 17% bf why do you want to go that much lower, down to 12%. 17% is a pretty healthy bf percentage for women and 12% is getting pretty low for a women. I don't know how healthy that can be or how long you can actually maintain that low of a bf level.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

Ivonne's Blog on Health and Wellness!

Looking for online training/coaching/consulting? --> Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Pitboss

Fat loss challenge??? Oh no not me!!! I did this a long time ago when most of us were ar MM.com. I won but it was hell!! I also did it in 32 days. Went from 187lbs @ 16% to 174 @ 11%. In such a short time it killed me!!!!

You have plenty of time though. Just watch the diet, don't be afraid of little extra carbs every once in a while to get that energy back. Keeps the fats, good fats high. Use Flax seed oil!!! And keep the cardio hard.

Or better yet follow J'bo's routine and diet!!!!

Good luck.

167 170 175 180 185 190 195 196 197 198 199 200
|- -|----|----|----|----|----|---|---|---|---|---|
****
^^^^^^^^^^^^^Progress^^^^^^^^^^^^^
2/22- ?? my gym membership expired!!
2/11- 170lbs
2/4 - 167lbs

mcfit