Thread: The BEST That I Can Do

hmmm are you following a keto diet of somesort or just low carb?

Hey sweetie, so glad your starting a new journal, hope you feeling ok, I sense a little tension "this too shall pass", that's my new motto

thanks for visiting. i'm cool katie - just fed up with all my starts and stops.

atherjen, i've used this eating plan before and had good luck with it. i'm not sure it's the best way but it's definitely one that works for me. i carb up last meal every 4th day with yam, oats, banana and natural pb. it's like a beverly diet with more fat (DPw8 for those around when they were here)

workout pretty much sucked but i knew it would. i lose so much strength after these long layoffs. (duh)

it's hard to get back at it but that's the only way to improve. have a feeling it's gonna be awhile before i start feeling good about my workouts again though. i was really weak....

CHEST

FLAT DB PRESS
10 x 30
7 x 35
5 x 35
7 x 30

INCLINE DB PRESS
9 x 25
8 x 25
6 x 25

PEC DECK
12 x 30
10 x 30


BICEPS
BB CURL
10 x 40
9 x 40
7 x 40

HAMMER CURLS
8 x 17.5
8 x 17.5
7 x 17.5

CONCENTRATION CURLS
12 x 10

BACK

WG Pulldown
12 x 70
9 x 80
10 x 80
10 x 80

Long Pulley Row (low cable row? never know what to call these)
10 x 70
8 x x80
8 x 80

Hypers
3 sets of 10


TRICEPS

DB Overhead Extension (2 arm)
10 x 25
9 x 25
9 x 25

Dips
2 sets - hurt my shoulders

Kickbacks
10 x 8
8 x 8
8 x 8

Looks great!
I feel much better now that you mentioned your having a carb up meal too!

thanks for stopping in. means a lot atherjen.

to be honest, it's a pretty bad workout but it's been so long that it'll take me a little bit to get all the way back in the swing of things. at least i'm going. it can only improve now.

yep on the carb up meal. every 4th day. i don't think it's the "best" plan but it's one that worked well for me in the past.

i'm kind of retracing my steps....going back to what worked before i strayed off course. i'll tweak the eating plans approx every 4 weeks or so. after this i'll probably go with daily slow burning carbs and 5 meals instead of 6.

Hey! A new journal Things look good hun, keep it up

speaking of things looking good....you look WONDERFUL in you midway photos. i see lots of positive improvements. it shows that you've been working really hard.

Aww, thanks sweets! You are too kind

Good luck girlie!!

thanks ncgirl21 - and welcome to im! good to see you started a journal.

Thanks!! A lot of great info. on here!

Good Luck sweetie!!!!!! You will do great!

Everything looks good, I like the DPw8 diet...thinking of doing it also!!

Originally posted by nikegurl
thanks for stopping in. means a lot atherjen.

to be honest, it's a pretty bad workout but it's been so long that it'll take me a little bit to get all the way back in the swing of things. at least i'm going. it can only improve now.

yep on the carb up meal. every 4th day. i don't think it's the "best" plan but it's one that worked well for me in the past.

i'm kind of retracing my steps....going back to what worked before i strayed off course. i'll tweak the eating plans approx every 4 weeks or so. after this i'll probably go with daily slow burning carbs and 5 meals instead of 6.

you welcome hun.
you said it right there! thats the most important part of dieting.. finding out what works for YOU!
best of luck with it

yesterday's meals

overslept so i only got 5 meals in instead of 6. calories were too low and i did the same thing again today.... also forgot my fish oil caps. better planning in the mornings (and not hitting snooze) is definitely in order.

now for the good news - i haven't cheated and i'm feeling good.

MEAL 1
3 whole eggs
4 egg whites

MEAL 2
can tuna
Tbs safflower mayo
stalk celery
4 olives

MEAL 3
4 oz chicken breast
cup mixed greens
1 Tbs + 1 tsp Newman's Caesar (not the creamy one)

MEAL 4
same as meal 2

MEAL 5
1.5 scoops Nectar (whey)
2 Tbs whipping cream

TOTALS:
1329 calories
162 g protein
11 g carbs (deducted fiber)
67 g fat

CHECK YOU OUT~~~ GOOOO GIRL!! You are DOING GREAT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

yeah!!!! DITTO!!!!!!!!!!!!!!!!!!!!!

I like what I see in here

thanks ladies. means a lot.

last night's terrible horrible no good very bad leg workout

SQUATS
10 x 65
9 x 85 - form went to hell
i won't lie....i bailed. i'm having some squatting "issues" i need to resolve.

LEG EXTENSIONS
12 x 50
8 x 70
7 x 70
7 x 70
these felt good. i like the Cybex machine

SLDL
10 x 95
8 x 95
8 x 95
7 x 95

SEATED LEG CURL - weird....i kept feeling these in my calves?
12 x 35
9 x 45
8 x 45


Leg Extensions and SLDL went well.
Squats were a problem
While I did feel the seated leg curls in my hamstrings I felt 'em in my calves just as much. not sure why but that can't be good...

Originally posted by nikegurl

now for the good news - i haven't cheated and i'm feeling good.

Doing great lady, I like your menu and you are very strong, I need to lift heavier and maybe less reps

I like that snooze button too

thanks katie. i used to be a LOT stronger. that's where i have to remind myself that if i just keep doing the right stuff everyday i'll get to where i want to be.

as for my menu...i gotta tell you. i LOVE my chicken w/greens and caesar dressing. really look forward to that one! (hmmm...20 minutes to go)

Originally posted by nikegurl
thanks katie. i used to be a LOT stronger. that's where i have to remind myself that if i just keep doing the right stuff everyday i'll get to where i want to be.

as for my menu...i gotta tell you. i LOVE my chicken w/greens and caesar dressing. really look forward to that one! (hmmm...20 minutes to go)

I have all the faith in you hun! your doing GREAT! keep it up!

You know.. Im just as weird. I love eating my chicken w/greens and mushrooms and olive oil. love that one.

Originally posted by nikegurl
thanks katie. i used to be a LOT stronger. that's where i have to remind myself that if i just keep doing the right stuff everyday i'll get to where i want to be.

as for my menu...i gotta tell you. i LOVE my chicken w/greens and caesar dressing. really look forward to that one! (hmmm...20 minutes to go)

I love my salads too

I'm determined to be lifting heavy like you girls by the end of my challenge with Buff

Originally posted by katie64
I love my salads too

I'm determined to be lifting heavy like you girls by the end of my challenge with Buff

Just keep doing what your doing and with time and deication you can get there!

Originally posted by atherjen
Just keep doing what your doing and with time and deication you can get there!

Thanks babe, I used to think I was so strong, well I was, but I'm getting old

Hey Jen, do you have a journal somewhere, would love to check out your training and meals????

5 meals again yesterday but i'll get 6 in today.

tomorrow is carb up day - i'll go with the yam/oats/banana/pb that i've used in the past. been craving lucky charms cereal but i won't do it. promise.

Yesterday's Meals

Meal 1
3 whole eggs
4 egg whites
1 pat butter

Meal 2
4 oz chicken breast
cup mixed greens
1 Tbs + 1 tsp Newman's

Meal 3
can tuna
stalk celery
Tbs safflower mayo
4 olives

Meal 4
2 scoops Ultrasize

Meal 5
1.5 scoops Fuzzy Navel Nectar
2 Tbs whipping cream

TOTALS:
1322 calories
163 g protein
18 g carbs
64 g fat

too many shake meals - just turned out that way yesterday. normally i'll be eating 4 food meals and 2 shakes

no cheats to report.