jstar

so if i do cardio first thing in the morning and weights later like 4-5 pm i should eat high carbs, low protein and low fat after cardio at all my meals leading up to say an hour or so before I workout and then postworkout and beyond go back to protein and veggies? And of course take the ALA and biotin with each high carb meal?

I want to try to experiment with this next week, maybe only one day/week. Like on back day would be a good time if it will help with strength. I didn't eat much carbs before the gym today and I've been out most of the day running around. I felt weaker than usual on my back exercises today which sucks. I think this will help plus allow me to cheat a little with not much damage. Question - my ALA is 300mg per capsule so if I take 2 that would be 600mg...is that too high per meal? thx

hardasnails1973

100 mgs ALA = 10-15 grams of carbs / meal that should be consumed

600 mg gives you about 70-100 grams of carbs that you can be consumed with it.

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

ponyboy

Hey girl, just read through this journal and I must say, your dedication and life change is amazing and you should be very proud of yourself. I'm sure that your efforts are going to give you great rewards, not only physically but mentally and emotionally.

Just wanted to stop in and give you big thumbs up!

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

jstar

Thanks Han!

Hey Ponyboy
That was so sweet, thank you. I have been feeling much better about myself this past week than I have in a long time. Now that I have made more of a support system for myself, I don't feel weighed down with negativity all the time-what a difference. I still have a long way to go before I am willing to say I have things completely under control in my life but things are looking up. My attitude is changing for the better, slowly but surely.

jstar

Jill

Im doing tomorrow after work, just dreading it! Legs take so long, but then atleast I get a high carb day tomorrow! Ever make protein pancakes? They are super yummy if you have a sweet tooth like myself! All ready for christmas? Me, almost!

jstar

protein pancakes yum :drool: yeah i haven't made those in a while though! Just finished my shopping yesterday. My new years resolution is to set a budget and stick to it--I have no idea how on earth I have managed to save $$$ when I paid off all my bills and haven't worked in 5 months...but I have (??) Living at home isn't so bad I guess.

Oh, the past 2 days I've been really bad dietwise. I decided that I need to pay someone to kick my ass for me. I went to a free consultation today to find out about this trainer guy. He is a natural bb and promotes 2 shows in my area each year. He trains fitness, figure and bb people and really seems to be legit. He trained a girl in my last contest (and he competed in it too). I am trying to figure out what I want to do as far as paying for this and traveling to his studio (1hr+ away). I figure if I get a PT job I will put that money towards the trainer so it won't really feel like I am spending so much being unemployed and all. Plus I have been getting a lot of calls from employment agencies lately and it looks like I may find another job yet!!! He wants to me to come up 2xweek but I am thinking more like 1xweek or maybe 2 times at first then 1 time/wk to keep costs under control. I will figure it out I'm sure.

So I tell him I am thinking of doing this show in 16 wks and so it turns out he is also doing that show and training someone for that show as well.

He took digital photos of me and took my bodyfat using 3 different methods. I weigh 147 and it was 32% using the tanita (which also includes H2o and bone, it sucks for bf%) then calipers 7 site I was 16.7% (who knew?) and then the infrared I was 16.1%. But the main one to go by is the calipers. He is doing up a diet for me and will have that when I train with him next week. He wants me to go to 10.5% bf or less.

I am so excited to be doing this, I will keep ya'll posted too. 2004 and I need to make so changes, personally, professionally, and in many other ways. This is exciting!

Hope everyone is having a great day!!!

hardasnails1973

Remember if you are working with one person stick with that person from start to finish for 12-16 weeks becuase I hate when people bounce from one person to another person. You need to give a trainer a good 6 weeks to work with you so he can learn your body and make modifications that are needed. I have been working with j'bo and shorty, greekblondchick for some time now and it took me a while to find out what makes them tick. Each time you get ready for a show, things will change and same method may not work becuase body changes from year to year. Best of luck and we are here to support you

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

jstar

Thank you Han! You are so right about sticking with one person. I would to have loved to be able to post here and just take your advice but I am the type that needs someone to see me physically to make sure I don't cheat and see how my body changes week to week. You do know I have a major problem with cheating,right? Not to mention discipline. I will still keep posting everything I do here just to track myself and you are welcome to give feedback as always but I will just do what he says and if the results keep coming then I will just keep going until the contest time. I have never worked with a trainer in the past but I feel like I need a push and I need to get out of a rut right now.

jstar

I don't get my "official" contest diet until Saturday so this week I just have to record everthing I eat for review by my trainer this weekend.

Sunday 12/21/03

M1:
1/2 cup oats
1 scoop protein - Ultra Size

M2:
1 ww low carb pita
1 ff cheese
3.5 oz turkey

M3:
2 ww low carb pitas
3 ff cheese

M4:
1 cup low fat cottage cheese
1.5 cups salad
1/2 serv almonds
2 TBL Raspberry Vinagrette Dressing

M5:
2.5 oz turkey
1/2 serv almonds
2 ff cheese

M6:
2 scoops Ultra Size
1/2 cup eggwhites

Total:
1670
c:136
fiber:58g
p:205.6
f:34.2

greekblondechic

hey girl
read through ur journal..i can relate..i have eating problems associated w stress and depression too, but im confident w the support on IM u and i can both overcome..*BIG HUGS* would love to compete next to u on stage

I can do it

I WILL be a size 5.

jstar

Hi greekblondechic IM ia definitely a good place for us to be. I have learned a lot already and been inspired to push harder than I would if on my own. I just read your journal too. Have you competed in the past (if so,in what?)I did my first show in Oct but next year I want to get in a few more.

jstar

Monday 12/22/03:

M1
1/2 cup oats
1 scoop protein
270 32C 22P 7F 4Fb

M2
2 ww low carb pitas
1 ff cheese
3.5 oz turkey
370 38C 48.8P 7.3F 32Fb

M3
2 ezekiel bread
2 ff cheese
1 TBL Nat. PB
295 34C 22P 10F 6Fb

M4
2 ezekiel bread
1 TBL Nat. PB
235 30C 12P 10F 6Fb

M5
7 Healthy Choice Sausage Patties (Mini)
1 egg white
sugar free syrup
189.8 7.35C 21.8P 7F 0Fb

M6
6 slices lite wheat bread
1 ff cheese
270 53C 26P 3F 15Fb


1629.8
c=199.35
fiber=63
p=152.6
f=38.3

jstar

Tues 12/23/03:

M1:
Protein Pancake :
1/2 cup oats
1 scoop protein
1/2 cup egg whites
330 35C 34P 7F 4Fb

M2:
1 low carb ww pita
1 ff cheese
130 20C 12P 0F 16Fb

M3:
2 slices ezekiel bread
1 TBL Natural PB
255 30C 12P 10F 6Fb

cardio=30 min elliptical & abs

M4:
salad
1 egg white
3 oz turkey
1 green pepper
1/2 serv almonds
2 TBL FF Rasp Vin dressing
274.5 10.45C 35.5P 8.8F 6Fb

Jill

I add cottage cheese to mine and blend with the powdery oats, egg whites and protein-It keeps it moister!!!!!!

jstar

I will have to try that when I get some more cottage cheese! Great idea, mine was a little dry today but I still delicious

Are you ready for that trip girl? You better post some sunny beach pictures when you get back so we can all wish we were there!

greekblondechic

never competed..actually used to be much heavier (171lbs) and its takin me many years of ups and downs to lose weight but this time with all these great ppl behind me i know what to do!!! i always thought there had to be a secret formula hehe and now i know it yay!

I still havent put b4 pics up..so nervous lol!

I can do it

I WILL be a size 5.

jstar

Congrats on losing the weight, Greeky. It is amazing how you always hear people on talk shows and stuff saying "I tried everything to lose weight..slim fast, weight watchers, the cabbage soup diet, diet pills..." when the only real way is common sense, nutrition and exercise. And being here is the best way to lose it and keep it off.

I hear you on posting before pics, I might post some afters though!!!

jstar

Christmas Eve:

M1:thanks Jill-delicious w/the cottage cheese!!!
1/2 cup oats
1 scoop protein
1/2 cup egg whites
1/4 cup low fat cottage cheese
360 35C 38P 7.5F 4Fb

M2:
1/2 serv almonds
1 slice ff cheese
115 4.5C 8.5P 7.5F 2Fb

cardio:
7 min treadmill 4.0mph, 4 incline
23 min elliptical
abs

had my best friend join me today at the gym so it was a blast!

M3:
1/2 cup oats
1 scoop protein
1/2 cup egg whites
1/4 cup low fat cottage cheese
360 35C 38P 7.5F 4Fb

Stacey

MERRY CHRISTMAS SWEETIE!!!

I Believe in the Impossible!!!

jstar

Thanks girl!!! Merry Christmas to you too

jstar

Dec 24&25th were a bust! Today was okay, all clean food but not very hungry. I have been feeling a bit nauseous lately, a side effect of my medicine but it is only temporary.

Tomorrow I am training abs and lower back with my trainer. I am getting my diet too!!! Can't wait to take off this flab!!! I am contemplating beginning a new journal, so my whole precontest prep is in one spot.

Hope everyone had a great holiday!!!!

Check back tomorrow for my diet and precontest plans

hardasnails1973

Now is the chance to learn what foods make your body tick and then you can make better jugements from there. offseason is time for expereimentation so when that final 16 weeks comes its just caloire reduction and cruise control

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

hikerchick

Hey jstar!
Just checking in on you Looks like you're doing great. Yay you! Are you excited about your new diet? Can't wait to hear about it. Hope you had a good Christmas.

We are what we repeatedly do. Excellence then, is just a habit.
- Socrates


I am worth it!

Jill

I agree! Huge cheats for me!

jstar

Hi everyone!!!

Dec 27th:

I just got back from my training session. It was great. I am sore already We did abs and lower back and 30 cardio before training, 15 after.Lots of stretching too.

I got my diet today too. Gonna start following it 100% tomorrow. I ate clean today but I am going to officially start tomorrow. I'm going back for back and triceps on Monday. We're going to train back heavy and try to add size to my upper body; lower body will come in with cardio and diet. Once I get going I will be doing abs every other day.

My diet's gonna be tough but it's only for 3 weeks. Every 3 weeks we are going to change it so my body doesn't plateau.

For now it's:

M1:
Plain bagel
2 TBL Natural PB

M2:
medium apple
1 scoop protein

M3:
salad
4 oz turkey
2 TBL FF dressing

M4:
4 plain, unsalted rice cakes
1 scoop protein

M5:
4 oz skinless chicken breast
2 cups salad/veggies

I have a substitution list too. It's designed so I lose 5lbs within the first 2-2.5 weeks.

I am feeling great & looking forward to seeing my body change for the better!!!

jstar

12/27/03:abs/lower back

30 cardio

cable single side obliques 3x12
roman knee raise 3x12
med ball hyperextension 3x12
med ball crunch 3x12
cable crunch on knees 3x15
seated knee raise (V sit) 2x12
ab slide on knees 2x12
rotary twist w/stick 2x30
pocket leg lift 2x8

15 min cardio

12/28/03: no workout

started diet today:

M1:
Egg Bagel
2 TBL nat unsalted PB
340 14P 17F 33C

M2:
small banana
1 scoop protein
225 18.3P 4.6F 31C

M3:
4 oz turkey
salad
2 TBL ff dressing
174 23.3P 2.5F 12.9C

M4:
4 plain, unsalted rice cakes
1/2 cup low fat cottage cheese
270 15P 1.5F 46C

M5:
1/2 oz. 2% cheddar
3.5 oz turkey
1/2 cucumber
158.2 21.9P 6.1F 5.4C

1167.2
92.5P
31.7F
128.3C

jstar

Mon 12/29/03:legs

M1:
1 egg bagel
2 TBL nat unsalted PB
340 14P 17F 33C

M2:
red delicious apple, med
1 scoop protein
201 17.3P 4.5F 26C

M3:
M4:
M5:

Workout: legs
15 min cardio
DB lunges 3x12
cable bar squat 3x12
hack squat 3x12
leg press 3x15
seated leg and ham 3x12
seated leg extension 3x12
good mornings w/stick 3x15
seated calf raise 3x12
5 min treadmill cd
the squats, hacks and leg press I did one set wide angled stance, one set wide straight, final set feet close together.