A New Life with No Boundaries

jstar · 02-01-2004, 02:17 PM

February 1, 2004
It's time for a new journal to go with my new attitude and new life! I have been slacking with my posting after taking a temp job but this is my last week and I just know my energy will be back and my drive and determination to change my life will once again emerge.

After being laid off from my job last August I now realize that it was a blessing in disguise. I HATED being in an office, sitting down all day, doing boring work, dealing with the office politics and so on and so forth. I would spend a lot of my time secretly online looking up bodybuilding and fitness stuff, planning my workouts and nutrition for the day. My mind was always elsewhere, my so-called career was really just a means to get a paycheck and make a living. I never thought that I could actually do something I loved and make a living, but now I realize I can. After being laid off, I was happy to be outta there and enjoy the rest of the summer. When I finally did start taking temp jobs here and there (in the same field) I realized I was still unsatisfied on the inside and not feeling fulfilled. After I finish up this job on Friday I have decided to start studying for the next ACE personal trainer exam on May 1st. Although I have some concerns over how much money I will make as a trainer (like - will it be enough?) I do feel confident that this will all work out for me in the end.

If you read my other journal you will know that I recently started working with a trainer right after Christmas(a natural bb in the area who has a lot of experience) and I am still working with him. We are both competing in a natural show on 4/17/04 (he in bb, myself in Figure). This is only my 2nd show ever but I am planning to put in 110% from now until then. Part of the reason I think I can make it as a trainer is because my own trainer has inspired me so much. He owns his own studio and has 20 yrs experience competing and training. He has even trained some local celebs and just signed on to be the team trainer for a major womens football league in the area. Realistically I know that I have to start from the bottom and work my way up but I am so passionate about it I really believe in time I could be a success. I believe life is too short and time is too precious to put your dreams on hold or not go after them at all. For far too long I have always played it safe and tried to please everyone around me by trying to climb the corporate ladder and all that BS. Not anymore. That was never my personality and never will be. I love helping people and helping people help themselves. Originally that is why I got into human resources, but it really isn't as rewarding as you'd think!

Ok, I am sure you're all sick of reading about my desires to switch careers, but I had to throw it in there

Now, onto my goals for this journal:

Stats:
Date: 12/27/03
Height: 5'8"
Weight: 147
Bodyfat:16.7% (calipers)

1) Stick to my diet!
Definitely the hardest goal of all, especially when I am not posting regularly. My diet is going to be tweaked next week - will post that when I get it. Also, I will have updated stats on Saturday.

2) Cut down to 1 diet pepsi a day!
3) Drink 1 Gallon a day of H2O!
I am holding a lot of water because of this. I drink a TON of diet soda, almost exclusively, and not enough water. This will be tracked as well.

4) Don't miss any training sessions!
Usually I am pretty good about this, at least lately I have been. But I am sooo tired from commuting 1.5 hrs each way to work and then 1-2 hrs a night in the gym. But at least this is the last week of that schedule. I may try breaking up my cardio in the am, weights in pm after next week.

5) Posing - My trainer is teaching me all the bb poses. He says even though I am competing in Figure I should do them to help tighten me up and also to help with stage presentation. I will be holding the poses for 1 min intervals as tight as possible and emphasize the ab poses since that is my weakest area. We went through the upper body poses yesterday and boy is my back sore! Ouch! We will go over the lower bosy posing next Saturday. I will post all my posing practice too so I can be sure I don't neglect it.

6) Find some good low carb snacks and meals.
I need help with this one. The book stores have a horrible selection. All the ones I flipped through are either Atkins style high fat low carb or weird meals like pheasant and other weird things. Any good sites or books with easy to prepare low carb meals and salads? My diet is pretty boring, but simple:

M1 - bagel, 2 TBL nat. Peanutbutter
M2 - 4 oz turkey, salad, ff dressing
M3 - apple, protein powder OR protein shake
M4 - 4 plain rice cakes, 1/2 cp lf cottage cheese
M5 - protein shake OR tortilla w/ff cheese

snacks:
carrots with ff dip. I think its way too high in sodium now that I look at the dip packet!

Workouts:
Mon - legs/abs/hips/glutes
Tues - chest/bic
Wed - abs/low back
Thur - back/tri/hips/glutes
Fri - shoulders/abs

cardio = was doing 4xweek for 15-45 minutes depending how I felt. Bumped it to 5x60 this past week but it zapped my energy and made me hungry and eat like crap! This week I am gonna go for 5 days 30-60 minutes, depending how I feel. Next week when I have more free time and opportunity to rest I will reassess and see what I can manage to do. Most likely I will switch to am cardio and do weights in the pm. Not sure if I will do posing after cardio or after weights.

Today I am sore as **** and my tummy is all *** up. I worked out Mon-Sat this past week so today I am taking off. Tomorrow I will start this whole crazy thing all over again!

Enjoy Superbowl Sunday eveyone!!!
GO PATS!!!!!!!!!!!!

Cya tomorrow

atherjen · 02-01-2004, 02:20 PM

Hey Jstar thats so exciting that you are going to compete!! Its coming soon eh! I love how you have set specific goals for yourself, thats the way to do it! We're with you 100% of the way! all our support hun!

You have the right attitude towards everything, you should do so well! Best of luck, Ill be following along!

jstar · 02-01-2004, 03:55 PM

Hey atherjen! Thanks for the compliments. I saw your jounrnal and can't wait to read it beginning to end

I do love it here at IM, keeps me honest! Yes my comp is coming up soon, right now I can't imagine putting my bikini back on, yikes! You're competing around the same time as me, right? Good luck to you too! Not that you need it though

Jill · 02-01-2004, 04:25 PM

Glad to see ya back!

jstar · 02-03-2004, 10:21 AM

Thanks Jill

It's nice to be back here!

Unfortunately I have very little time to post. I am actually sneaking this post in while at work so forgive the errors-I'm working with a tiny corner of my screen.

It looks like 2 more weeks of this job not one! But that's ok, the end is in sight!

Here's an update for the past 2 days:

Sun 2/1...10 weeks, 6 days out

M1
Bagel
2 TBL Nat PB

M2
4 oz turkey
salad-1 cup
2 TBL ff italian dressing

M3
carrots-1 serv
ff dip-1/4 cup
1 plain unsalted rice cake
3 ff cheese

M4
2 scoops protein

extra: sugar-free hot chocolate w/splenda & cinnamon

Cals:954
P:85.3
F:27.5
C:94.9

No workout. My back was KILLING due to posing yesterday. I had no idea I'd be THAT SORE. WOW!!! Oh, and yes my cals were too low but I ate like a pig the day before so I wasn't that hungry.

Mon 2/2...10 weeks, 5 days out

M1
bagel
2 TBL Nat PB

M2
4 oz turkey
salad-1 cup
2 TBL ff italian dressing

M3
2 scoops protein

M4
4 plain unsalted rice cakes
4 ff cheese
carrots-1 serv,ff dip-3 TBL

M5-bagel chips-1 serv

extra: hot choc-no sugar added (50 cals)

Cal:1284
P:99.3
F:33
C:146.9

Weights:
Legs/Hips/Glutes/Calves/Abs:
DB Lunges w/3 steps: 3x12
Hack Squat 3 POS: 3x12
Leg Press 3 POS: 3x15
Cable Squat 3 POS: 3x12
Seated Ham Curl: 3x12
Seated Leg Extension: 3x12
Good Mornings: 3x15
Rotary Twists: 3x15
Med Ball Crunches: 3x12
Seated Calf Raise: 3x12
Glute Kickbacks (on floor-no weight): 3x15
Leg Lifts (on floor, no weight): 3x15
Inner Thigh Lifts (on floor, no weight): 3x15
Cardio:
15 elliptical FWD
15 elliptical BWD
15 stairclimber
15 treadmill..11.0 incline @ 3.8mph

total burned: 659 cals

Posing:
calf raises 2 sets holding for 1 min each

atherjen · 02-03-2004, 05:42 PM

was that one entire workout hun???

jstar · 02-03-2004, 06:50 PM

Yep, one workout. 2 hours. I plan to split up cardio and weights and posing but for now I am crunched for time and have to do it all together!

atherjen · 02-03-2004, 07:18 PM

Quote:

Originally posted by jstar
Yep, one workout. 2 hours. I plan to split up cardio and weights and posing but for now I am crunched for time and have to do it all together!

wow! intense! just my posing session(2 hours) kill me!!
I dont think I could do all that at once without dropping dead!

jstar · 02-04-2004, 01:23 PM

Wow!!! A 2 hr posing session! How many times a week do you do that? I spent 30 mins posing on Sat and on Sun was near cripple...geez I guess I need to spend more time stretching. I just learned these all the poses on Sat from my trainer. My plan is to hold & squeeze for one min, 2 sets of each pose at the end of my workout. But I will only do leg posing on leg day, back poses when I work my back, etc.

atherjen, you are gonna be on fire come competition time with all the practice you are getting in. Mastering all your poses so far out - Go Girl!!!!

jstar · 02-04-2004, 01:47 PM

Tues 2/3...10 weeks, 4 days out

M1
bagel
2 TBL PB-nat

M2
4 oz turkey
salad-1 cup
2 TBL ff italian
2 plain rice cakes

M3
2 scoops protein

M4
2 plain rice cakes
2 bread w/ff fake butter
1/2 lf cottage cheese
sugar-free hot chocolate

M5
bagel
1 slice ff cheese

M6
2 scoops protein

1584
P=135.3
F=38
C=176.9

Workout:

Chest/Rear Delts/Abs/Cardio

Chest:

DB Incline BP: 3x15
DB Flat Flyes: 3x15
DB Decline BP: 3x15
Pec Flyes: 3x15

Rear Delts:
Reverse Narrow Grip Pulldowns: 3x15 -extra work to bring em up!

Abs:
V Sits: 3x15

Cardio:
15 elliptical FWD...190 cal
15 elliptical BWD...203 cal

total: 393 cal

Normally I would have done biceps and one other ab exercise but I had a doc appt last night I totally forgot about. I went from work straight to the gym straight to the doc then stopped in the supermarket to get some turkey and cottage cheese. I had zero energy left by the time I got home otherwise I would have done some posing.

jstar · 02-04-2004, 02:02 PM

Wed 2/4...10 weeks, 3 days out

Planned workout:

-Abs/Lower Back/Biceps

-60 cardio

-Posing: Abs (hands on head, crunching down)
Serratus (Side Oblique pose)
Side Chest
Front Double Bicep

Planned Food:
M1 - bagel, 2 TBL PB-nat.
M2 - 4 oz turkey, 1 cup salad, 2 TBL ff italian
M3 - 2 scoops protein
M4 - 4 plain rice cakes, 1/2 cup lf cottage cheese
M5 - 2 scoops protein, sf hot chocolate

Shoot! I am running out of protein powder. I could always order more ( since no stores near me carry Beverly International products) but......I have a coupon from the Vitamin Shoppe and feel like experimenting.

So what protein powders taste good and don't cost a small fortune? I like vanilla usually. Strawberry flavored is okay too but I don't really care for chocolate. Thank Q guys!!!!

Stacey · 02-04-2004, 03:13 PM

Hey!!

I love love love the vitamin shoppe!!!

I always buy the Vitamin shoppe BRAND protein pwd (in a blue/white jug--- I LOVE chocolate!! And Its awesome when you add nat pb to it in the blender-- Yum. A 2Lb. jug cost $17.86

Hope that helps!!

I know you don't care for chocolate--but since that one is good - I'm sure the others are too!

Check them out!

atherjen · 02-04-2004, 04:24 PM

wow Stace that is cheap for 2Lb eh! I assume its a concentrate right? nevertheless good buy!

Jstar, hun, I have to give you credit for all that cardio.. 60 mins plus lifting? Id be dead.

are you sure that all this cardio is necessary right now?
Im only practicing posing like that with my coach 1X week right now. but on my own Ill do 30 mins here 30 mins there. 2 hours is nasty. lol
Keep up the hard work!

jstar · 02-05-2004, 09:05 AM

Hola Stacey

I saw your journal and have been dying to pop in! This weekend I've got some journal reading to catch up on! Glad to see your doing a comp! Now we have a little support group going..he he.

I love the Vitamin Shoppe too. There is one right near my house. I think you are talking about the BodyTec brand that is in the blue/black and white jug? I will take your word for it. Is it good plain with water or do you really need the PB?

AJ- I think you are right about the cardio. Too much too soon perhaps. I will check with my trainer to see what he says but most likely 1 hr daily is too much right now (see my next post!) About posing - even 30 min is a lot but getting used to posing like that for long periods will help you alot on stage I am sure. Do you have your posing suit picked out yet? I have to buy an all black 2 piece for prejudging. They allow rhinestones on it but your shoes can't be clear, I think they have to be black. Seems kinda weird, huh?

BTW- thanks for the tips ladies!!!!!

Stacey · 02-05-2004, 09:08 AM

Heya Girl!!

Ummm..the brand that I buy is the Vitamin shoppe brand--Says it on the jug--but hmmm?? Body tec sounds soo familar. LoL
Could be??

I hardly ever add my PB to it-- I just bring it in baggies to work & Add water.

I hear ya on catching up on journals--I got a lot of reading to do too--and I don't have a computer at home.

Have a great Day!!!

jstar · 02-05-2004, 09:40 AM

Wed Feb 4th...10 weeks, 3 days out

Today was a bad day. I had a bad commute to and from work and by the time I got home I was a wreck. As you can see from my previous post I planned quite a workout for myself yesterday. However, by the time I got home the last thing I wanted to do was go to the gym for 2 hrs. I immediately felt guilty for not wanting to go and tried to give myself I pep talk but it was useless. I probably should've gone and just did a condensed workout but I didn't. When I get stressed like that all I want to do is EAT!!! Especially carbs and bread, my weaknesses! After deciding I was too tired to get to the gym I went straight to the bread. I only had a few slices and was looking for "something else" and everything else was really bad so I decided to get in my car and drive over to the supermarket. I figured I would get some "lite" bread so at least I would minimize the damage I was about to do. So I get to the supermarket and put 2 bags of mini rice cakes in my cart (ranch and nacho cheese flavor). What the hel was I thinking??? So I am about to venture over to the bread isle when I pass the magazine section. (I am a HUGE fitness mag junkie!) I pick up the latest copy of Natural BB & Fitness and see, on the cover, one of the girls from my last show! She was beautiful and inside there was another pic of her standing with the female BB winners. (She won the Figure champioships, or came in 2nd I believe). WOW!!! I immediately put my snacks back where I got them and bought 2 magazines instead. On the car ride home I was even convincing myself to go to the gym but I knew if I worked out at that hour I would never get to sleep afterwards. I did manage to get in some posing instead (and not blow my diet.. YEAHHHHHH!!!!!)

M1
bagel
2 TBL PB-nat

M2
4 oz turkey
1 cup salad
2 TBL ff italian

M3
2 scoops protein

M4-here's where I almost lost it!
1 plain rice cake
ff dip (1 or 2 TBL)
1/2 serv bagel chips
3 slices italian bread
1 slice reg bread
1 slice ff cheese

M5
carrots - 1 serv
ff dip-1-2 TBL
2 scoops protein
1 slice ff dip

Cal:1554
P:128.55
F:40.75
C:170.4

Posing: Serratus, Abs, Front Double Bicep

Stacey · 02-05-2004, 11:50 AM

Hey! I'm soooo proud of you for putting back that food!! (And I am a huge fitness mag freak toooo---LoL)

Thats self control!!!

atherjen · 02-05-2004, 12:12 PM

hey girl! Im so glad to hear that you were able to control yourself and put those snacks back! ..

just a lil advice, and I hope that you dont mind... but Im noticing wayy to much starchy breads. etc. You should be choosing things more complex now in your diet such as oatmeal, sweet potatoes, brown rice, bran, beans/legumes. it may be hard at first, especially you noting your cravings for these foods. but trust me once you do drop them your cravings for them will slowly dissipate.
and your protein is defintly a lil low for your weight. aim for at least 1g/lb bodyweight.

jstar · 02-05-2004, 01:37 PM

Hmmm Stace I dunno either. I will ask the cashier when I go but I've never seen their brand protein powder. I'll let ya know, thanks!

I am glad I put that junk back too! Processed carbs get the best of me but I won that little battle. Unfortunately there will be more to come but this is what it's all about, right? TY both for your words.

AJ - my trainer put me on this diet. actually I *should* only be having starches 3x day my sample diet is:

M1 - bagel, 2 TBL PB
M2 - 4 oz lean meat, ff dressing, salad (carb optional)
M3 - piece of fruit, 1 scoop protein
M4 - 4 plain unsalted rice cakes, lean meat or 1/2 cup lf cottage cheese
M5 - 4 oz lean meat, 1-2 cups veggies

supposed to be 1200 cal about 115P 130C 30F..give or take I am allowed to add carbs to meal #2 and have some small snacks for energy. My cals average more like 1500-1600 now. some days are lower, some higher.

that IS low and I haven't been my best in sticking with it but it was only meant to last for 3 weeks. My diet is changing up eff. Sun (10 wks out).

When he first gave me this diet I thought the same thing you did but it was just meant for a few weeks to drop initial water weight and get me off to a headstart. I really was straving at first but now I am used to it. I don't eat such low protein and cals normally.

It will be interesting to see what he puts me on for next week (dietwise). I hope the PB/bagel doesn't go away...mmmmm.

I have not weighed or measured myself at all since my first bodyfat test on 12/27. We are doing another one this Sat 2/7 and I am anxious as to what it will be. I am hoping at least 15% or lower.

jstar · 02-05-2004, 01:45 PM

Don't forget The Apprentice is on tonight! I love that show! I am glad they moved it back to 9pm so now I won't risk missing it while at the gym! (or in the shower!)

jstar · 02-06-2004, 11:21 AM

Yeah my trainer just told me that I've been doing WAY too much cardio. He only wants me doing 3x30 right now. A HARD 30 but still much easier to deal with than an hour a day.
I'm glad I asked. Thanks AJ for bringing it to my attention!

atherjen · 02-06-2004, 12:03 PM

good woman! thats more like it!! I thought it had to of been way to much. I was only doing 2 days a cardio..

I kinda worried is all. 3 days is perfect.. and 30 mins is wayy better! glad to hear that you got that straightened out!

jstar · 02-06-2004, 01:13 PM

I'm VERY happy about my new cardio regimen

No cardio 2Nite!

jstar · 02-06-2004, 01:33 PM

Thurs 2/5...10 weeks, 2 days

M1
bagel
2 TBL PB-Nat

M2
4 oz turkey
salad-1 cup
2 TBL ff italian dressing

M3
1 scoop protein
3 ff cheese

M4
4 plain unsalted rice cakes
1/2 cup lf cottage cheese
1 serv bagel chips

M5
2 scoops protein

Cal:1334
P:119.3
F:37.5
C:128.9

Workout:
Back/Triceps/Abs/Lower Back/Cardio

Back:
DB Rows 3x12
Cable PD-close grip, overhand 3x12
Wide Lat PD Behind the Neck 3x12
Bent Rows - EZ Bar - underhand grip 3x12
Cable PD-underhand, with slow negs 3x12

Triceps:
Rope Pressdowns 2x12
Nosebreakers 3x12
DB Overhead Tricep Press 3x12
Machine Pressdowns 2x12

Abs:
Med Ball Crunches 3x12
Rotary Twists 2x30

Lower Back:
Hypers-med ball 1x12
Hypers-regular 2x12

cardio:
15 min Elliptical FWD...210 cal
15 min Elliptical BWD...199 cal

total cal: 399

jstar · 02-07-2004, 09:33 AM

It finally happened, I screwed up again! Yesterday (Friday) it felt like the workday would never end but I still managed to eat all my meals perfectly & all until I left the office. I came home and it was raining/sleeting or whatever - it was messy and wet and nasty outside. My feet were soaked getting across the parking lot into my car and then again when I got out of my car to my house. I was crabby, moody, overtired...felt run down as heck but I put my sneaks on to go to the gym and then instead of just ignoring that little freakin voice in my head telling me to stay home and eat, I caved in! I was doing good this week too so I am especially bummed about my slip up.

This am I woke up feeling *guilty* and wishing I could have made the right choice last night. UGH! To make matters worse I come to the kitchen and find my food scale on the floor and broken...my dada flings things around and has no respect for anyones stuff so now I gotta go buy a new one.

Today I am meeting my trainer at 2 for a bf test, new diet and to train and pose legs. I feel a reeming coming on...and of course I deserve it. 10 weeks out and I am still cheating like this, I dunno what's wrong with me. I am trying to analyze why I binge like this instead of justifying it so that I can stop forever doing this to myself. I put in so much effort and hard work and then seem to undo it all in one night. Honestly I just think I should have turned in early last night instead of eating all night. Sometimes I think I crave carbs b/c they help me sleep and I have a touch of insomnia so it makes sense. I just need to force myself to listen to my body not that little devil on my shoulder!

Enough ranting...sorry, I feel mu

02-01-2004, 02:17 PM	#1
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	A New Life with No Boundaries February 1, 2004 It's time for a new journal to go with my new attitude and new life! I have been slacking with my posting after taking a temp job but this is my last week and I just know my energy will be back and my drive and determination to change my life will once again emerge. After being laid off from my job last August I now realize that it was a blessing in disguise. I HATED being in an office, sitting down all day, doing boring work, dealing with the office politics and so on and so forth. I would spend a lot of my time secretly online looking up bodybuilding and fitness stuff, planning my workouts and nutrition for the day. My mind was always elsewhere, my so-called career was really just a means to get a paycheck and make a living. I never thought that I could actually do something I loved and make a living, but now I realize I can. After being laid off, I was happy to be outta there and enjoy the rest of the summer. When I finally did start taking temp jobs here and there (in the same field) I realized I was still unsatisfied on the inside and not feeling fulfilled. After I finish up this job on Friday I have decided to start studying for the next ACE personal trainer exam on May 1st. Although I have some concerns over how much money I will make as a trainer (like - will it be enough?) I do feel confident that this will all work out for me in the end. If you read my other journal you will know that I recently started working with a trainer right after Christmas(a natural bb in the area who has a lot of experience) and I am still working with him. We are both competing in a natural show on 4/17/04 (he in bb, myself in Figure). This is only my 2nd show ever but I am planning to put in 110% from now until then. Part of the reason I think I can make it as a trainer is because my own trainer has inspired me so much. He owns his own studio and has 20 yrs experience competing and training. He has even trained some local celebs and just signed on to be the team trainer for a major womens football league in the area. Realistically I know that I have to start from the bottom and work my way up but I am so passionate about it I really believe in time I could be a success. I believe life is too short and time is too precious to put your dreams on hold or not go after them at all. For far too long I have always played it safe and tried to please everyone around me by trying to climb the corporate ladder and all that BS. Not anymore. That was never my personality and never will be. I love helping people and helping people help themselves. Originally that is why I got into human resources, but it really isn't as rewarding as you'd think! Ok, I am sure you're all sick of reading about my desires to switch careers, but I had to throw it in there Now, onto my goals for this journal: Stats: Date: 12/27/03 Height: 5'8" Weight: 147 Bodyfat:16.7% (calipers) 1) Stick to my diet! Definitely the hardest goal of all, especially when I am not posting regularly. My diet is going to be tweaked next week - will post that when I get it. Also, I will have updated stats on Saturday. 2) Cut down to 1 diet pepsi a day! 3) Drink 1 Gallon a day of H2O! I am holding a lot of water because of this. I drink a TON of diet soda, almost exclusively, and not enough water. This will be tracked as well. 4) Don't miss any training sessions! Usually I am pretty good about this, at least lately I have been. But I am sooo tired from commuting 1.5 hrs each way to work and then 1-2 hrs a night in the gym. But at least this is the last week of that schedule. I may try breaking up my cardio in the am, weights in pm after next week. 5) Posing - My trainer is teaching me all the bb poses. He says even though I am competing in Figure I should do them to help tighten me up and also to help with stage presentation. I will be holding the poses for 1 min intervals as tight as possible and emphasize the ab poses since that is my weakest area. We went through the upper body poses yesterday and boy is my back sore! Ouch! We will go over the lower bosy posing next Saturday. I will post all my posing practice too so I can be sure I don't neglect it. 6) Find some good low carb snacks and meals. I need help with this one. The book stores have a horrible selection. All the ones I flipped through are either Atkins style high fat low carb or weird meals like pheasant and other weird things. Any good sites or books with easy to prepare low carb meals and salads? My diet is pretty boring, but simple: M1 - bagel, 2 TBL nat. Peanutbutter M2 - 4 oz turkey, salad, ff dressing M3 - apple, protein powder OR protein shake M4 - 4 plain rice cakes, 1/2 cp lf cottage cheese M5 - protein shake OR tortilla w/ff cheese snacks: carrots with ff dip. I think its way too high in sodium now that I look at the dip packet! Workouts: Mon - legs/abs/hips/glutes Tues - chest/bic Wed - abs/low back Thur - back/tri/hips/glutes Fri - shoulders/abs cardio = was doing 4xweek for 15-45 minutes depending how I felt. Bumped it to 5x60 this past week but it zapped my energy and made me hungry and eat like crap! This week I am gonna go for 5 days 30-60 minutes, depending how I feel. Next week when I have more free time and opportunity to rest I will reassess and see what I can manage to do. Most likely I will switch to am cardio and do weights in the pm. Not sure if I will do posing after cardio or after weights. Today I am sore as ** and my tummy is all * up. I worked out Mon-Sat this past week so today I am taking off. Tomorrow I will start this whole crazy thing all over again! Enjoy Superbowl Sunday eveyone!!! GO PATS!!!!!!!!!!!! Cya tomorrow

02-03-2004, 05:42 PM	#6
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	was that one entire workout hun???
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

02-04-2004, 04:24 PM	#13
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	wow Stace that is cheap for 2Lb eh! I assume its a concentrate right? nevertheless good buy! Jstar, hun, I have to give you credit for all that cardio.. 60 mins plus lifting? Id be dead. are you sure that all this cardio is necessary right now? Im only practicing posing like that with my coach 1X week right now. but on my own Ill do 30 mins here 30 mins there. 2 hours is nasty. lol Keep up the hard work!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

02-05-2004, 12:12 PM	#18
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	hey girl! Im so glad to hear that you were able to control yourself and put those snacks back! .. just a lil advice, and I hope that you dont mind... but Im noticing wayy to much starchy breads. etc. You should be choosing things more complex now in your diet such as oatmeal, sweet potatoes, brown rice, bran, beans/legumes. it may be hard at first, especially you noting your cravings for these foods. but trust me once you do drop them your cravings for them will slowly dissipate. and your protein is defintly a lil low for your weight. aim for at least 1g/lb bodyweight.
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

02-05-2004, 01:45 PM	#20
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	The Apprentice Don't forget The Apprentice is on tonight! I love that show! I am glad they moved it back to 9pm so now I won't risk missing it while at the gym! (or in the shower!)

02-01-2004, 02:20 PM	#2
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	Hey Jstar thats so exciting that you are going to compete!! Its coming soon eh! I love how you have set specific goals for yourself, thats the way to do it! We're with you 100% of the way! all our support hun! You have the right attitude towards everything, you should do so well! Best of luck, Ill be following along!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

02-01-2004, 03:55 PM	#3
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Hey atherjen! Thanks for the compliments. I saw your jounrnal and can't wait to read it beginning to end I do love it here at IM, keeps me honest! Yes my comp is coming up soon, right now I can't imagine putting my bikini back on, yikes! You're competing around the same time as me, right? Good luck to you too! Not that you need it though

02-01-2004, 04:25 PM	#4
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Glad to see ya back!

02-03-2004, 10:21 AM	#5
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Thanks Jill It's nice to be back here! Unfortunately I have very little time to post. I am actually sneaking this post in while at work so forgive the errors-I'm working with a tiny corner of my screen. It looks like 2 more weeks of this job not one! But that's ok, the end is in sight! Here's an update for the past 2 days: Sun 2/1...10 weeks, 6 days out M1 Bagel 2 TBL Nat PB M2 4 oz turkey salad-1 cup 2 TBL ff italian dressing M3 carrots-1 serv ff dip-1/4 cup 1 plain unsalted rice cake 3 ff cheese M4 2 scoops protein extra: sugar-free hot chocolate w/splenda & cinnamon Cals:954 P:85.3 F:27.5 C:94.9 No workout. My back was KILLING due to posing yesterday. I had no idea I'd be THAT SORE. WOW!!! Oh, and yes my cals were too low but I ate like a pig the day before so I wasn't that hungry. Mon 2/2...10 weeks, 5 days out M1 bagel 2 TBL Nat PB M2 4 oz turkey salad-1 cup 2 TBL ff italian dressing M3 2 scoops protein M4 4 plain unsalted rice cakes 4 ff cheese carrots-1 serv,ff dip-3 TBL M5-bagel chips-1 serv extra: hot choc-no sugar added (50 cals) Cal:1284 P:99.3 F:33 C:146.9 Weights: Legs/Hips/Glutes/Calves/Abs: DB Lunges w/3 steps: 3x12 Hack Squat 3 POS: 3x12 Leg Press 3 POS: 3x15 Cable Squat 3 POS: 3x12 Seated Ham Curl: 3x12 Seated Leg Extension: 3x12 Good Mornings: 3x15 Rotary Twists: 3x15 Med Ball Crunches: 3x12 Seated Calf Raise: 3x12 Glute Kickbacks (on floor-no weight): 3x15 Leg Lifts (on floor, no weight): 3x15 Inner Thigh Lifts (on floor, no weight): 3x15 Cardio: 15 elliptical FWD 15 elliptical BWD 15 stairclimber 15 treadmill..11.0 incline @ 3.8mph total burned: 659 cals Posing: calf raises 2 sets holding for 1 min each

02-03-2004, 06:50 PM	#7
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Yep, one workout. 2 hours. I plan to split up cardio and weights and posing but for now I am crunched for time and have to do it all together!

02-04-2004, 01:23 PM	#9
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Wow!!! A 2 hr posing session! How many times a week do you do that? I spent 30 mins posing on Sat and on Sun was near cripple...geez I guess I need to spend more time stretching. I just learned these all the poses on Sat from my trainer. My plan is to hold & squeeze for one min, 2 sets of each pose at the end of my workout. But I will only do leg posing on leg day, back poses when I work my back, etc. atherjen, you are gonna be on fire come competition time with all the practice you are getting in. Mastering all your poses so far out - Go Girl!!!!

02-04-2004, 01:47 PM	#10
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Tues 2/3...10 weeks, 4 days out M1 bagel 2 TBL PB-nat M2 4 oz turkey salad-1 cup 2 TBL ff italian 2 plain rice cakes M3 2 scoops protein M4 2 plain rice cakes 2 bread w/ff fake butter 1/2 lf cottage cheese sugar-free hot chocolate M5 bagel 1 slice ff cheese M6 2 scoops protein 1584 P=135.3 F=38 C=176.9 Workout: Chest/Rear Delts/Abs/Cardio Chest: DB Incline BP: 3x15 DB Flat Flyes: 3x15 DB Decline BP: 3x15 Pec Flyes: 3x15 Rear Delts: Reverse Narrow Grip Pulldowns: 3x15 -extra work to bring em up! Abs: V Sits: 3x15 Cardio: 15 elliptical FWD...190 cal 15 elliptical BWD...203 cal total: 393 cal Normally I would have done biceps and one other ab exercise but I had a doc appt last night I totally forgot about. I went from work straight to the gym straight to the doc then stopped in the supermarket to get some turkey and cottage cheese. I had zero energy left by the time I got home otherwise I would have done some posing.

02-04-2004, 02:02 PM	#11
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Wed 2/4...10 weeks, 3 days out Planned workout: -Abs/Lower Back/Biceps -60 cardio -Posing: Abs (hands on head, crunching down) Serratus (Side Oblique pose) Side Chest Front Double Bicep Planned Food: M1 - bagel, 2 TBL PB-nat. M2 - 4 oz turkey, 1 cup salad, 2 TBL ff italian M3 - 2 scoops protein M4 - 4 plain rice cakes, 1/2 cup lf cottage cheese M5 - 2 scoops protein, sf hot chocolate Shoot! I am running out of protein powder. I could always order more ( since no stores near me carry Beverly International products) but......I have a coupon from the Vitamin Shoppe and feel like experimenting. So what protein powders taste good and don't cost a small fortune? I like vanilla usually. Strawberry flavored is okay too but I don't really care for chocolate. Thank Q guys!!!!

02-04-2004, 03:13 PM	#12
Stacey Registered User Join Date: Mar 2002 Location: Cypress, Texas Posts: 10,585 Photos: 23	Hey!! I love love love the vitamin shoppe!!! I always buy the Vitamin shoppe BRAND protein pwd (in a blue/white jug--- I LOVE chocolate!! And Its awesome when you add nat pb to it in the blender-- Yum. A 2Lb. jug cost $17.86 Hope that helps!! I know you don't care for chocolate--but since that one is good - I'm sure the others are too! Check them out!

02-05-2004, 09:05 AM	#14
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Hola Stacey I saw your journal and have been dying to pop in! This weekend I've got some journal reading to catch up on! Glad to see your doing a comp! Now we have a little support group going..he he. I love the Vitamin Shoppe too. There is one right near my house. I think you are talking about the BodyTec brand that is in the blue/black and white jug? I will take your word for it. Is it good plain with water or do you really need the PB? AJ- I think you are right about the cardio. Too much too soon perhaps. I will check with my trainer to see what he says but most likely 1 hr daily is too much right now (see my next post!) About posing - even 30 min is a lot but getting used to posing like that for long periods will help you alot on stage I am sure. Do you have your posing suit picked out yet? I have to buy an all black 2 piece for prejudging. They allow rhinestones on it but your shoes can't be clear, I think they have to be black. Seems kinda weird, huh? BTW- thanks for the tips ladies!!!!!

02-05-2004, 09:08 AM	#15
Stacey Registered User Join Date: Mar 2002 Location: Cypress, Texas Posts: 10,585 Photos: 23	Heya Girl!! Ummm..the brand that I buy is the Vitamin shoppe brand--Says it on the jug--but hmmm?? Body tec sounds soo familar. LoL Could be?? I hardly ever add my PB to it-- I just bring it in baggies to work & Add water. I hear ya on catching up on journals--I got a lot of reading to do too--and I don't have a computer at home. Have a great Day!!!

02-05-2004, 09:40 AM	#16
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Wed Feb 4th...10 weeks, 3 days out Today was a bad day. I had a bad commute to and from work and by the time I got home I was a wreck. As you can see from my previous post I planned quite a workout for myself yesterday. However, by the time I got home the last thing I wanted to do was go to the gym for 2 hrs. I immediately felt guilty for not wanting to go and tried to give myself I pep talk but it was useless. I probably should've gone and just did a condensed workout but I didn't. When I get stressed like that all I want to do is EAT!!! Especially carbs and bread, my weaknesses! After deciding I was too tired to get to the gym I went straight to the bread. I only had a few slices and was looking for "something else" and everything else was really bad so I decided to get in my car and drive over to the supermarket. I figured I would get some "lite" bread so at least I would minimize the damage I was about to do. So I get to the supermarket and put 2 bags of mini rice cakes in my cart (ranch and nacho cheese flavor). What the hel was I thinking??? So I am about to venture over to the bread isle when I pass the magazine section. (I am a HUGE fitness mag junkie!) I pick up the latest copy of Natural BB & Fitness and see, on the cover, one of the girls from my last show! She was beautiful and inside there was another pic of her standing with the female BB winners. (She won the Figure champioships, or came in 2nd I believe). WOW!!! I immediately put my snacks back where I got them and bought 2 magazines instead. On the car ride home I was even convincing myself to go to the gym but I knew if I worked out at that hour I would never get to sleep afterwards. I did manage to get in some posing instead (and not blow my diet.. YEAHHHHHH!!!!!) M1 bagel 2 TBL PB-nat M2 4 oz turkey 1 cup salad 2 TBL ff italian M3 2 scoops protein M4-here's where I almost lost it! 1 plain rice cake ff dip (1 or 2 TBL) 1/2 serv bagel chips 3 slices italian bread 1 slice reg bread 1 slice ff cheese M5 carrots - 1 serv ff dip-1-2 TBL 2 scoops protein 1 slice ff dip Cal:1554 P:128.55 F:40.75 C:170.4 Posing: Serratus, Abs, Front Double Bicep

02-05-2004, 11:50 AM	#17
Stacey Registered User Join Date: Mar 2002 Location: Cypress, Texas Posts: 10,585 Photos: 23	Hey! I'm soooo proud of you for putting back that food!! (And I am a huge fitness mag freak toooo---LoL) Thats self control!!!

02-05-2004, 01:37 PM	#19
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Hmmm Stace I dunno either. I will ask the cashier when I go but I've never seen their brand protein powder. I'll let ya know, thanks! I am glad I put that junk back too! Processed carbs get the best of me but I won that little battle. Unfortunately there will be more to come but this is what it's all about, right? TY both for your words. AJ - my trainer put me on this diet. actually I should only be having starches 3x day my sample diet is: M1 - bagel, 2 TBL PB M2 - 4 oz lean meat, ff dressing, salad (carb optional) M3 - piece of fruit, 1 scoop protein M4 - 4 plain unsalted rice cakes, lean meat or 1/2 cup lf cottage cheese M5 - 4 oz lean meat, 1-2 cups veggies supposed to be 1200 cal about 115P 130C 30F..give or take I am allowed to add carbs to meal #2 and have some small snacks for energy. My cals average more like 1500-1600 now. some days are lower, some higher. that IS low and I haven't been my best in sticking with it but it was only meant to last for 3 weeks. My diet is changing up eff. Sun (10 wks out). When he first gave me this diet I thought the same thing you did but it was just meant for a few weeks to drop initial water weight and get me off to a headstart. I really was straving at first but now I am used to it. I don't eat such low protein and cals normally. It will be interesting to see what he puts me on for next week (dietwise). I hope the PB/bagel doesn't go away...mmmmm. I have not weighed or measured myself at all since my first bodyfat test on 12/27. We are doing another one this Sat 2/7 and I am anxious as to what it will be. I am hoping at least 15% or lower.

02-06-2004, 11:21 AM	#21
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Yeah my trainer just told me that I've been doing WAY too much cardio. He only wants me doing 3x30 right now. A HARD 30 but still much easier to deal with than an hour a day. I'm glad I asked. Thanks AJ for bringing it to my attention!

02-06-2004, 12:03 PM	#22
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	good woman! thats more like it!! I thought it had to of been way to much. I was only doing 2 days a cardio.. I kinda worried is all. 3 days is perfect.. and 30 mins is wayy better! glad to hear that you got that straightened out!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

02-06-2004, 01:13 PM	#23
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	I'm VERY happy about my new cardio regimen No cardio 2Nite!

02-06-2004, 01:33 PM	#24
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Thurs 2/5...10 weeks, 2 days M1 bagel 2 TBL PB-Nat M2 4 oz turkey salad-1 cup 2 TBL ff italian dressing M3 1 scoop protein 3 ff cheese M4 4 plain unsalted rice cakes 1/2 cup lf cottage cheese 1 serv bagel chips M5 2 scoops protein Cal:1334 P:119.3 F:37.5 C:128.9 Workout: Back/Triceps/Abs/Lower Back/Cardio Back: DB Rows 3x12 Cable PD-close grip, overhand 3x12 Wide Lat PD Behind the Neck 3x12 Bent Rows - EZ Bar - underhand grip 3x12 Cable PD-underhand, with slow negs 3x12 Triceps: Rope Pressdowns 2x12 Nosebreakers 3x12 DB Overhead Tricep Press 3x12 Machine Pressdowns 2x12 Abs: Med Ball Crunches 3x12 Rotary Twists 2x30 Lower Back: Hypers-med ball 1x12 Hypers-regular 2x12 cardio: 15 min Elliptical FWD...210 cal 15 min Elliptical BWD...199 cal total cal: 399