joycough

I'm Scared to do this because I've always been about building muscle and power and now I want to lose and keep off roughly 30-40 Poundsish.
Stats
220 Lbs
5'8"
Measurements (cold)
Shoulder span = 54"
Chest = 46"
Right Arm = 17
Left Arm = 16 3/4
Waist = 40 1/2
Hips = 44"
Right Leg = 28
Left Leg = 28 1/2
Right Calf

joycough

Pilates 20 Min. (7:30)

Breakfast (8:15)
Triflex (glucosamine, chondroitin, MSM)
MultiVitamin
Vit. C
Vit. E
4 Egg whites (hard Boiled)
1 whole egg (hard Boiled)
1 slice 60% brown bread
1 Tbs Rasberry Jam
1 Glass of Skim Milk
1 Glass of Water

Lunch(11:45)
1/2 plate of taco's and cheese with tomato's (I have to eat caff food, sorry i forgot to mention)
2 servings of mixed veggies
1 tsp of Ranch
2 glasses of Skim Milk

Snack (1:45)
1 Tbs Peanut butter
1 snack package of cheese and crackers

Workout (2:00) Chest and Back (I kinda took most of the Christmas break off so I'm a little rusty but not too bad)

Cable Row superset with Bench Press
11 x 6 (30 sec. rest) 155 x 10 (30 sec), 14 x 6 (30 sec) 165 x 10, 16 x 6 (30 sec) 175 x 8

(1 minute rest)

Bent over Row superset with Incline DB Bench
135 x 6 (30 sec) 50 x 10 (30 sec), 135 x 6 (30 sec) 60 x 9 (30 sec), 135 x 6 (30 sec) 60 x 7

(1 minute rest) I'm sure by now you get the resting pattern

Reverse Flye superset Flye
30 x 8 25 x 12, 30 x 8 25 x 12, 30 x 8 25 x 12

Lat Pulldown superset overhead press
10 x 6/ 105 x 10, 12 x 6/ 105 x 8, 14 x 6/ 95 x 8
(starting to get tired)

Straight arm pulldown superset Front cable row
4 x 8/ 2 x 10, 5 x 8/ 1 x 12, 5 x 8/ (I used a bar for this last set because our cable machine is too awkward) 45 x 10

5 Minute cool down on the bike

Snack (3:15)
Protein bar (15 g protein)

Supper (5:30)
4 Pieces of skinless chicken BBQ'd
2 servings of Veggies
1 glass of Skim Milk
1/2 glass of peach juice

Snack (8:00)
Light Popcorn

Bedtime (12:00)
ZMA

joycough

I forgot to mention that I eat at a caff and do the best I can by getting baked food instead of deep fried, eating salads and veggies, and bagged lunches.

I also work out in the school gym, which also is at times limited. But I ususally only use free weights anyway.

joycough

Breakfast (9:30) Kinda lazy this morning and slept in

Nature Valley (2 bars Maple Harvest)
1 glass of V8 Banana Strawberry
MultiVitamin
Triflex
Vit. E
Vit. C

Lunch (12:00)
1.5 Turkey sandwiches with lettuce and ranch
2 servings of veggies
1 apple juice box
1 package of cheese and crackers
1 orange

snack (1:45)
1 Tbs Peanut butter
1 banana

Workout (4:00)

Cardio Treadmill
5 Minute warm-up
1 minute run, 2 minute recover (20 minutes total)
5 minutes cool down

Stretch

Crunch (30 sec rest) Back extension (1 min rest), crunch/ Back Extension, crunch/ Back Extention

Leg raises/supermans, leg raises/supermans, leg raises/supermans

Oblique Crunch on Back extension (one set per side)

-Cardio today was really hard at first after the fist 10 minutes I just wanted to give up but I pushed through and after only a couple more minutes I hit a second wind and felt great. Glad I pushed myself today.

I would like to get a heart rate monitor for when I run...What do you think?? are they worth it? I tried to count and multiply while running today but that didn't work today so well (guess my poor math skills don't help much...lol).

Supper (5:30)

joycough

Supper (5:30)
2 buns
2 tsp of ranch
2 tsp of
Roast Beef
2 servings of cheese
1 serving of Veggies
2 Glasses of Skim Milk
2 Milk Ice Dixie Cups

Snack (8:00)
1 Cheese and Crackers pack
1 Milk Ice Dixie Cups

joycough

No Pilates this morning, I gotta start going to bed earlier!!!

Breakfast (8:15)
4 egg whites (Hard Boiled)
1 whole egg (HB)
1 slice of 12 grain bread
1 tsp of Rasberry Jam
1 Glass of Milk
1 Glass of water

Snack (10:15)
MultiVitamin
Triflex
Vit. C
Vit. E
1 orange
1 Glass of water

*I do drink more water than listed

Lunch (11:45)
2 corsants
3 slices of peppered turkey
2 tbs egg salad
1 serving of lettuce
1 serving of tomato
2 tsp of ranch
1 package mustard
1/2 bowl of chicken rice soup
1 package of crackers
2 glasses of Skim Milk
*Too many breads try to cut down

Workout (2:05) Arms (you get my resting scheme by now )

5 minute warm-up on treadmill

Incline Curl superset Tricep Dip
30 x 8/B x 12, 30 x 8/ B x 12, 35 x 8/B x 12

BB Curl superset Pressdown
85 x 6/5 x 10, 85 x 6/ 7 x 10, 85 x 6/7 x 10

Preacher Curl superset Skullcrusher
80 x 8/80 x 10, 90 x 6/90 x 8, 90 x 5/ 90 x 8

Some forearm work 3 sets of wrist curls and reverse wrist curls

5 minute Cool down

Snack (3:15)
Protein Bar (15 g Protein)

Supper (5:30)

1.5 slices of lazanna
2 servings of veggies
1 dessert thingy
2 glasses of Skim Milk

Snack (8:00)
crackers (1 serving)

joycough

Today went pretty well with the exception of being tired!!!
Only big complaint is all the idiots in the gym who take up space. They just sit and talk or stand there doing everything wrong and it looks scary. Today the gym was packed with a bunch of people who didn't now their arse from a hole in the ground.
Other than that pretty good day over all. Especailly since I finally got my book in the mail...so yeah.

Hammerlynn

I am a runner and know people that use the heart rate monitors. They feel that they are an asset if you are wanting to stay in a specific zone. I want the Timex GPS system

I hear you on the new year's people at the gym. The regulars where I go are also getting testy with the newbies. I just keep reminding myself that they will be gone in a few weeks

Completed:
Indianapolis Mini Marathon 2004 and 2005
Valparaiso Mini Marathon 2006
Chicago Marathon 2004 and 2006

www.myspace.com/fitness_runner

joycough

Yeah I hear ya. This happens every dang year and every dang year I get mad. I don't mind the one's that are acctually trying or are asking for help when they don't know, but the one's who just sit there and talk and then complain that they worked so hard or the one's who are doing everything wrong and too stubborn to ask for help are the one's who make me the most mad. To me they just waste space which our gym here has very little of.

Thank you for the reply to heart monitor question. I would like one because I would think it would be benificial but I'm not sure if it would be worth the cost.

joycough

*went to bed earlier last night, slept in again... I think I forgot how much doing school work and workingout wears a person out!

Breakfast (8:45)
1 Apple
3 Tbs Light Crunchy Peanut Butter
Triflex
Multivitamin
Vit. C
Vit. E
1 Glass of V8 Banana Strawberry

*Yeah I'm kinda having a fat day today

Lunch (12:10)
2 Grilled Cheese sandwiches on brown bread
1 bowl of Tomato soup
2 servings of veggies
2 glasses of Skim Milk

Workout (2:15)
Went for a walk

Supper (5:00)
Subway Chicken Bacon Ranch wrap with lettuce and tomatoes
Med. Slurpee

Snack (8:00)
Chips

joycough

Today really tired and kinda having a fat day. Other than that nothing really to talk about.

joycough

Yeah so our computer internet connection here at school was kinda screwy for a while. So I'll Pick up tomorrow (Monday) again

joycough

1) too many carbs and bad foods
-need to watch what I eat more and think of the consequences
2) Really tired this week
-get to bed earlier
3)not enough cardio
-get off your ass and do it
4)not taking protein supp.
-Quite being lazy and take it

joycough

Breakfast (8:15)
2.5 Egg Whites (HB)
.5 Whole Egg (HB)
.5 12 Grain Toast
.5 Tsp Strawberry Jam
1 Glass of Milk
1 Glass of Water

Snack (10:15)

multiVitamin
TriFlex
Vit. C
Vit. E
1 Glass V8

Lunch (12:00)
2 Hot Dogs (better than the aternative)
2 servings of veggies
2 Tbs of Ranch
4 Tbs of Cottage Cheese
1 Peach
2 Glasses of Milk

Workout (2:00) Back and Chest

Warmup Treadmill
1minute walk, 2 minute run, 2 minute walk

Bench superset Cable Row
185x6/12x10, 205x6/12x10, 215x5/12x10

Incline Db superset BB Row
65x6/135x10, 70x6/135x10, 70x5/135x10

Flye superset Reverse Flye
25x10/12, 25x10/12, 25x10/12

Shoulder Press superset Pulldowns
115x6/12x10, 115x6/12x10, 115x6/12x10

Front Lateral Raises superset Straight Arm Pulldown
15x12/5x12, 15x12/5x12, 15x12/4x12

Cardio Bike (20 Minutes) * I went hard on the cardio today no pussy rests when it was a lighter setting i just peddled harder

Supper (6:00)
*went out for supper with the boys
1/2 basket of Onion Rings
15 Honey Garlic Wings
2 Glasses of Pepsi

joycough

With the exception of supper Today was a pretty good day overall for my goals. I know I should have had more meals but because I knew I was going out tonight I only had 3 to make up for it.

Overall happy with today espcially with the cardio because I was only going to do a 5 minute cool down but ended up doing a hard 20 minutes

joycough

Breakfast (8:00)
3 whole eggs scrambled
1 slice white toast (no frickin' brown or whole wheat bread)
3 slices of bacon (I always try to get most of the grease with my napkins)
1/2 orange
1 glass of Skim Milk
1 Glass of water

Workout #1 (9:30) Abs and lower back

Back Extensions superset Crunches

Supermans superset hanging leg raises

Reverse Back Extensions superset Decline Oblique Twists

Snack (10:15)
1 Tbs Peanut butter
MultiVitamin
Triflex
Vit E.
Vit. C

Lunch (12:00)
3 pieces of Crispy Light Chicken
some beef
2 servings of veggies
3 Tbs Ranch
2 Glasses of Skim Milk

Workout #2 (3:00)
1 hour on the bike using the preset fat burning mode
20 minutes on the bike then 1 minute to get water and then 20 minutes and 1 minute and the final 20 minutes then done

Supper (6:00)
12 inch Seafood and Crab Sub with Lettuce and Tomato
Large Slurpee

Snack (8:00)
Beef Jerky

joycough

Still need to snack more and have less during 3 main meals
Cardio was supprisingly fun today
Overall feel good about todays accomplishments

joycough

Breakfast (8:15)
3 Egg Whites (HB)
1 Whole Egg (HB)
1 12grain Toast
1 Tsp Rasberry Jam
.5 Glass of 2% Milk (no Skim availible this morning)
1 glass of Water

Lunch (11:45)
2 slices 12 grain bread
4 slices of peppered fowl product
4 slices of thin pepperoni
Lettuce
Pickles
Tomato
1 Tsp Ranch
2 Glasses of Skim Milk

Workout (2:00) Arms

5 Minute Warmup on Bike

Dips superset seated Curl
45 x 10/30x10, 45x8/30x10, 45x10/35x8

Pressdown superset BB Curl
7x8/75x10, 9x6/80x10, 9x6/80x8

Skullcrusher superset Preacher Curl
100x6/70x10, 90x6/80x9, 90x6/80x8

Forearm Work (reverse superset wrist curls)

20 Minutes of hard cardio on Bike

Snack (3:30)
44 g Protein Shake with water and Glutamine
Multivitamin
Triflex
Vit. C
Vit. E

Supper (5:30)
1 seseme seed bun
4 slices of turkey
Alphalpha sprouts
1 Tsp of Ranch
2 servings of veggies
2 cookies

Snack (8:00)
Popcorn (light)

Bedtime (10:30)
ZMA

joycough

Cardio seems to be getting easier and more fun although I'm still sweating my ass off.

I'm happy that I'm picking up the Cardio more and more. Next week I'll try for 30 minutes instead of 20 but that's all I have time for because I have to get back and shower before my next class.

I also want to have at least a extra protein shake a day and Glutamine as well and ZMA at night. and Try and cut down on the sweets (for some reason this week the caff has been giving us lots of goodies...Say no Mike say no! )

joycough

*note* I'm impressed that I've been able to keep a journal going for this long!

Breakfast (8:00)
1 Apple
3 Tbs Light Crunchy Peanut butter

Snack (10:00)
10 almonds

Lunch (12:00)
1 Egg White (HB)
2 Tbs chopped chicken with some sort of mix
1 serving of Salad
2 servings of mixed veggies with Raisins, bacon bits, sunflower seeds and somekinda sauce
5 Tbs of Cottage Cheese
1 serving of Fruit
2 Glasses of Skim Milk

Workout (3:00)
Warm-up skipping rope (kinda fooling around) 10 minutes
Jump Rope (hard fast don't give up) 3 minutes
Stretch Forearms 1 minute
Jump Rope (HArd fast don't give up)3 minutes
Stretch Calves 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Stretch Hamstrings1 minute
Jump Rope (hard fast don't give up) 3 minutes
Prepare for next level and stretch all 5 minutes
Jump Rope (hard fast don't give up) 3 minutes
Crunches 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Supermans 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Crunches 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Supermans 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Crunches 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Cool down with mild Cardio and stretching 7 minutes

Snack (4:30)
Protein Shake (44 grams)
5 g of Glutamine

Supper (6:00)
1 piece of BBQ Chicken
2 Servings of Veggies
1 Tsp Ranch
1 Glass of Skim Milk
9 Pieces of 7-11 Chicken Wings (Cheap wing night shitty night at the caff)
1 Med. Slurpee (so my weakness)

Snack (8:15)
2 pieces of Beef Jerkey

Bed (11:00)
ZMA

joycough

I need to eat smaller meals. I feel I eat too much at one time.

*Really happy with Cardio today, I hurt my big toe though next Thursday I have to try and not land on my toe too much

joycough

Breakfast (8:15)
3 Egg Whites (HB)
1 Whole Egg (HB)
1 12 grain Toast
1 Tsp Rasberry Jam
1 Glass of Skim Milk
1 Glass of Water

*Remember to eat less in meals and snack a little more...Good Breakfast #'s I feel...Any comments?

naturaltan

now just duplicate those type of #'s 5/6 more times throughout the day and you'll be good.

just kick'in it in the ole Charger

joycough

Thanks, I think I'm starting to understand a little better what I should eat only problem is I have to eat at the schools Caff and I find my eating gets progressively worse as the day goes on. Any thoughts on what I can do to correct it?

joycough

Snack (10:30)
1/4 cup of Almonds
1 Glass of V8 Splash
Multivitamin
Triflex
Vit. C
Vit. E

Lunch (12:00)
2 Baked (*ahem* battered) Chicken Burgers (No Bun just meat)
3 Servings of Veggies
4 Tbs of Cottage Cheese
1 Peach
1 Tbs of Ranch (Caff food sucks and Ranch makes it better but I know it's not good for me... Any suggestions?)
2 Glasses of Skim Milk

Workout (2:00) Legs

Cardio 5Minutes on Bike Warmup

Knee-Ups superset Squat
10/225x10, 10/275x8, 10/275x6

Lunge
30lbs Db's x 8, 50x5, 50x5

Leg Curl
8x8, 9x6, 9x6

Calf Raise
344x15, 444x12, 500x10

20 Minutes on Bike Hardcore

Supper (5:00)
1 Chicken Bacon Ranch Wrap (from Subway)
1 Seafood Wrap (subway)
2 servings of Lettuce
1 Medium Slurpee (DANG THIS IS SO MY WEAKNESS)

*It's -20 C here and I go for a slurpee I can't help it they are so damn good

Sapphire

When is the wedding??

Sapphire
"Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO
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joycough