Dear Diary

**Ashtyn** · 08-26-2003, 10:17 AM

As Ive written down in the new members, my goals are just to keep track of things I eat, my workouts, and my booty. LOL

My trainer has me on a plan right now.

I exercise 4-5 days a week and usually rest on Saturday/Sunday unless Ive skipped a day during the week.
Most days I will do 30 mins of cardiovascular exercise, but some days, for whatever reason, I'll only do 20 minutes, or somewhere between 20 minutes and 40 mins.

How I do my cardio varies. Most of the time I'll do a 5-minute warm-up on the treadmill, then do circuit training, and do the remainder of the cardio afterward. Sometimes I'll just do the cardio straight through. What I do is a five-minute warm-up, five-minute cool down, and interval training in between. This consists of alternating 2 minutes of jogging with 2 minutes of fast walking, hills, or a slow steady pace.

For my strength training I alternate upper and lower body exercises, doing upper body one day, lower the next, and so forth. I try to work different muscle groups, so I also alternate between what exercises I do. For one upper body day I'll do shoulder rows, bicep curls, dumbbell flys, and push-ups. The next time I do upper body, I'll do shrugs, tricep curls or "hammers", chest presses, and push-ups again. My lower body isn't varied much, it just seems like there aren't a whole lot of exercises for that group of muscles.

I work my calves on lower body day, and I do leg lifts on every lower body days. That takes care of my calves and hips. Then I'll alternate between doing squats one day and lunges the next. And that takes care of my thighs and butt.

I work my abs every day, except my days off of course. On days I do upper body, I work my left and right obliques; on days I do lower body, I work my upper and lower abs. At one point I was doing 300 crunches a day; 1 set 50 each of upper/lower abs or right/left obliques. I fell out of the loop for a while and have been slowly working back up to that. Lately I've been doing 1 set of 50 each, making a total of 200 crunches a day. Not too shabby, but could be better.

I do a bit of stretching every day, really trying to increase my flexibility. I've also been meaning to incorporate a light amount of yoga on my day off, but haven't gotten around to actually doing it yet

As I am writing this, I have gone from weighing 136 lbs to 109 lbs since nov of last year; I have lost 3.5 inches from my bust, 5 inches from my waist, 5.5 inches from my hips, and 4 inches from my thighs; I've gone from a tight size 10 to a loose size 4. And I'm not even finished yet

My goal weight is 102, which is perfectly reasonable and healthy for my height and frame size. I could go as low as 100 or the mid 90's, but for now I'm settling on 102 and seeing how I feel there.

So right now, Im mostly maintaing. No more muscles for me.

So I know a lot of you are gasping and freaking at how I exercise and how I eat (you will see

) and everything.. But it works for me. And whatever comments come my way are welcome most definetely. Just dont be insulted if I dont take your advice. Ive experimented a lot of the plans Ive seen on here, and this one - though not as strict diet wise and definetely not ideal exercise wise - seems to work the best for me.

But, Im seeing where this site will help my motivation and my drive. So hello to you all, and we'll see where this goes! LOL

-Ashtyn-

**Jodi** · 08-26-2003, 10:20 AM

Welcome

**Ashtyn** · 08-26-2003, 10:44 AM

Thanks Jodi - everyone here is either a Jodi or a Jenny it seems like. LOL

Foods yesterday:

8:30a - a blueberry whole wheat muffin (hey, I used to eat full fat sugar muffins).

12:00p - whole wheat pizza, grilled chicken, garlic sauce, broccoli

2:00p - turkey on whole wheat bread, muenster cheese

5:00p - grapes and celery w/ PB

8:30p - Chicken breast salad, with blue cheese and shredded carrots

10:00p - handful of light butter popcorn

So my diet has changed DRAMATICALLY over the year..

Aside from counting calories, I try to make healthier food choices. I no longer eat white bread or have the desire to. Whole wheat and whole grain breads are more filling and taste much better, IMO. I've never been a big milk drinker, so I have no problem with drinking skim milk. It's all milk to me. I look for cereal that has less than 8 grams of sugar per serving and has lots of fiber. So far, Kashi's Good Friends is the best I've found. I definitely try to stay away from sugar as much as possible. I used to eat those flavored fat-free yogurts until I noticed the sugar content. Mortifying. Sometimes 12 grams of sugar in one little thing of yogurt. So now I'll buy frozen fruit--no sugar added--and toss it in the blender with lowfat plain yogurt. Some delicious smoothies

To sweeten it up a bit, Splenda has been a life saver. It's made from sugar but contains no sugar, and is calorie-less. I don't know how they did it, but bless them for doing it. I looooove whole-wheat bagels! They taste so much better than white. I basically eat no refined carbohydrates if I can help it. I have not been able to find whole-wheat or spinach pasta in this hick town, so I eat pasta sparingly.

No w/o yesterday..

**hardasnails1973** · 08-26-2003, 11:09 AM

keep up good work. It will all pay off in the long run

**Ashtyn** · 08-26-2003, 11:24 AM

Thanks - we'll see..

JB - I have pics of you on my cam. Want me to post em?? Anybody wanna see?

LOL hahahahahaa

(I LOVE the sMILIES! ) LOL

**naturaltan** · 08-26-2003, 11:24 AM

You hit it right on ... what you're doing works for you! And why tamper with what works.

Do you have pics? Not for the usual reasons (just want to see another hottie) but I'd be interested in seeing how your goal of getting to 102 works for you.

**Ashtyn** · 08-26-2003, 11:29 AM

Hi NT!

I have some progress pics - but Im editing out my face, whatever you think.

Im not sure how to post them. I have so many it would be annoying to post one after another after another. To post it all at once side by side would be best, would it not..

As for normal pics I have those too from this past weekend actually (WITH YOU JB!!)-see everyone, she threatened me not to post them, but I agreed to visit the site, so I think that would make us even. ya THINK?

Everyone on here is hot. Ive browsed. And Ive felt inadequate, but everyyyyyyone on here is a model.

**hardasnails1973** · 08-26-2003, 11:55 AM

Model my ass. I seem to always break the camera ...

**JB_427** · 08-26-2003, 11:57 AM

NO PICTURES!!!!!!!!!!!!!!!!!!!!!!!

**naturaltan** · 08-26-2003, 12:07 PM

post them Ashtyn! JB's all talk ...

**JB_427** · 08-26-2003, 12:09 PM

NO NO NO! I dont even REMEMBER the weekend!!!

**hardasnails1973** · 08-26-2003, 12:18 PM

I'm keeping my pics a mystery

they will be available in about 3 weeks. J'bo saw me on cam other night and I think I scared her LOL

**naturaltan** · 08-26-2003, 12:21 PM

Originally posted by JB_427
NO NO NO! I dont even REMEMBER the weekend!!!

that is exactly why you should post them! Help remind her about the fun she forgotten she had.

**Ashtyn** · 08-26-2003, 12:21 PM

NT and JB - I'll post a couple. They are better than the ones you have up anyways..

HAN - is J'Bo another Jenny?

Jodi's or Jenny's. I cant even call Jodi, Jodi. I have to call her JB cuz there's another Jodi.

Im reading through the Newbies start here thing and you guys are SOOOOOO strict. How long did it take all of you to get into your groove? At least, those of you that are into this and not just a whore. LOL

**hardasnails1973** · 08-26-2003, 12:24 PM

J'bo is the queen whorer LOL and yes another jenny. I swear there are jennys all over the place...

**naturaltan** · 08-26-2003, 12:26 PM

Ash ... yeah for the pics

I think a most have been at the changed diet for a while.

**Ashtyn** · 08-26-2003, 12:27 PM

Post pics here or in members pics?

**Ashtyn** · 08-26-2003, 12:29 PM

But alot of you compete, dont you? So what interested everyone in competing? Ok, I'll start my first open chat thread. Im really really curious.

**hardasnails1973** · 08-26-2003, 12:29 PM

where every you little heart desires : )

**Ashtyn** · 08-26-2003, 12:35 PM

ok. pics section. this'll take me a while.

NT, the progress pics will have to wait since I have to paste them side by side some how. Regular pics for now.

**naturaltan** · 08-26-2003, 12:42 PM

**hardasnails1973** · 08-26-2003, 12:49 PM

Desire to better our selves and to push both mind and body to the limit That is why i compete. The best advice i can give is that the only person you are competing against is your self. If I have made imporvements they I have accomplsihed my goals. Once you start working at and competing for any other reasons then that Then one needs to take a step back and reexamine things.

**Ashtyn** · 08-26-2003, 01:24 PM

Ok pics are up. JB - please dont be mad. I cant take them down if you want, but they're good and you know it!

**Ashtyn** · 08-26-2003, 01:24 PM

Originally posted by hardasnails1973
Desire to better our selves and to push both mind and body to the limit That is why i compete. The best advice i can give is that the only person you are competing against is your self. If I have made imporvements they I have accomplsihed my goals. Once you start working at and competing for any other reasons then that Then one needs to take a step back and reexamine things.

When did you become this way? How old were you?

**naturaltan** · 08-26-2003, 01:39 PM

here are a couple of threads
http://www.ironmagazineforums.com/sh...ght=naturaltan
http://www.ironmagazineforums.com/at...&postid=336809

**hardasnails1973** · 08-26-2003, 02:07 PM

I'm 30 years young and i came to this conclusion a few years in to competing. Alot of competitors lack balance in their life and let BB dicate it. They get caught up in all the partying and drugs, and thats not why i do it. I have nothing to prove to anyone except myself. FRom reliazing this my gains progression has been increased tremendously and I don;t stress out so much. More so I just see how far I can go and have fun along the way. My best advice is to make it enjoyable and once you make it a job thats when it is no longer fun and when failure starts to occur. There are alot fo psychological effects to doing what we do alot of them are positie and alot of them can be self destructive ...

**Ashtyn** · 08-27-2003, 07:48 AM

Originally posted by naturaltan
here are a couple of threads
http://www.ironmagazineforums.com/sh...ght=naturaltan
http://www.ironmagazineforums.com/at...&postid=336809

Wow, you have a an absolutely gorgeous daughter! And you wife is a lucky woman. Plus she's a hottie too LOL

**Ashtyn** · 08-27-2003, 07:50 AM

8-26

9:00am workout
9:30am run

10:45am - oatmeal
12:30pm - turkey and muenster on whole wheat bread
1:30pm - grapes
3:30pm - farfalle and turkey meatballs
7:00pm - steak tips

need to up the veggies and work on tuna. I need to stop procrastinating and get on it! Feel bloated today, Monday was the day I felt like a million bucks.

Yesterdays' run kicked my ass. I ran for 1 mile - just 1 and had to walk for 10 yards or so. I continued, but i hated that I had to stop. I never had to stop before. I have pretty good endurance. no workout today, tomorrow we will try again

**hardasnails1973** · 08-27-2003, 08:09 AM

Dear you need a shot of whey protein or egg whites with oatmeal to complement them, breakfast should be on of your most important meals made up of high protein, moderate carb, and some good fats for a normal females should be 30 grams protein/15-25 grams of complex carbs and 6-8 grams of good EFAS

**Ashtyn** · 08-27-2003, 08:12 AM

whats a fast and not too heavy breakfast? (thats doesnt have to be protein shakes?) LOL

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