Katia's journal

Katia7 · 03-10-2004, 04:54 PM

oh oops..

...you're right.. there actually is suppose to be 1tsp of fish oil at meal #3 .. I forgot to add it.

I hate that I can't edit anything here.

I was wondering if someone could help me with a 3 days split (Tues, Thurs, Sat) workout routine?

atherjen · 03-10-2004, 05:02 PM

how about something like this

tues-back/biceps
thurs-chest/shoulders/triceps
sat-legs/abs

do cardio on your off days. 3 days a week is defintly enough. Id suggest doing HIIT for at least 2 of them. 20mins and a 5min warmup and cooldown

Katia7 · 03-10-2004, 05:08 PM

That sounds great!

Do you mind telling me what exercises to do and how many reps/sets for each? Something not too complicated though.. I'm farely new to gym weights (used to just to take just classes for weight training).

Katia7 · 03-12-2004, 07:03 PM

Supliments: Acidaphilus, Digestive Enzymes, Pselium, Magnesium

Water: 2L

Diet:
9:00-- 1/3c veggie juice
9:30--1 whole egg, 1 white, 1/3c oats
12:00--5oz chicken, 1/2c brown rice, spinach, tomatoe, 1tsp rice vinegar
3:00-- apple someone ate my tuna salad

and I was running late
7:30-- 2 shrimp, 4oz chicken, mushrooms and onions, 1 tsp butter, 50 baby corrots

I think I binged on carrots

Cals--950
F-19g--20%
C-121g--46%
P-75-34%

Workout: 4:00-5:00 Chest/Shoulders/ Tri
BB Bench press-- 14x30, 12x30, 10x30
Incl DB Bench press: 8xtwo10s, 2x10xtwo10s,
Flyes: 2x8xtwo12s, 6xtwo12s
Millitary Press:2x8xtwo10s, 7xtwo10s
DB Side Lateral Raise: 3x12xtwo8s
Tri Extensions: 2x8x15, 7x15
Kickbacks: 2x15xtwo5s (both arms at the same time) 8x12 (one arm at a time

Cardio: 11:00--30 min step aerobics, 5:00--30 min bike

Bought a new computer and it's not working, and after half hour on the phone with the support service guy--who made me open up the computer--I have to take in to get fixed... it's bran new!

...eh

aggies1ut · 03-12-2004, 07:30 PM

WOW, those are some low cals. I'd be staaarving lol.

Katia7 · 03-12-2004, 07:41 PM

I know... I'm suppose to be getting around 1300... but it's not eary to eat when the stomach is being weird

Jill · 03-12-2004, 07:49 PM

Do lean protein upset you tummy too? 75g is not near enough protein while training, IMO

Katia7 · 03-12-2004, 07:56 PM

Jill... I'm not sure, a wholistic Dr told me to eat low protein (20%).. something about how its hard on digestion and that it's hard on the kidneys. I don't think that's necessaraly true in my case. I usually get about 40% to 50% protein, but today everything was a bit off becuse someone ate my tuna salad and my cals are a bit low.

jstar · 03-13-2004, 11:59 AM

Hi Katia,
How is your tummy feeling?

If you still need help w/designing a routine just PM me and I will help

Katia7 · 03-13-2004, 01:55 PM

Hi Jstar,
I'm feeling much better

I sent you a PM.

Katia7 · 03-13-2004, 07:42 PM

Supliments: Acidaphilus, Digestive Enzymes, Pselium, Magnesium

Water: 2L

Diet:
9:00-- 1/3c veggie juice
9:30--1 whole egg, 1 white, 1/3c oats
1:00--4oz chicken, mushrooms and onions, 1 tsp butter
3:00-- 4oz chicken, mushrooms and onions, 1 tsp butter
8:30-- 7 shrimp, 4oz chicken, mushrooms and onions, 1 tsp butter, 3/4c rice, yogurt, rye bread, fiber one this was too much food.. I couldnt' get to food earlier.. I guess I let myself get too hungry

Cals--1641
F-34g--20%
C-201g--42%
P-152-38%

Workout:
Squats: 12x55, 10x60, 8x60
Leg Press: 11x70, 10x70, 11x70
Leg Curls:12x60, 10x70, 12x70
Leg Extensions:9x70, 2x7x70
Seated calf raises: 3x20x45

Cardio: 30 min bike

jstar · 03-14-2004, 09:18 AM

Hey girl,

I got your PM. Now you check yours

Katia7 · 03-14-2004, 12:17 PM

OMG.. I would KILL for some chocolate now

. My lunch was a bit too big too.. about 600 calories (I'm suppose to have 1300 for the whole days.. which is 200-300 cals per meal).

jstar · 03-14-2004, 03:49 PM

Don't let that throw your whole day hun. I just screwed up a little today too (too many carbs) but I am not gonna let it bring me down and just get right back on track

Katia7 · 03-14-2004, 04:29 PM

yeah today is a big OOPS!!! and TTOM is not helping it either.

I'll post all the junk I ate in a min.

Katia7 · 03-14-2004, 05:02 PM

Suploments: Acidaphilus, Digestive Enzymes, Pselium, Magnesium

Water: 1.5L... working on more water

Diet (or lack there of):
9:30--veggie juice
10:00--1whole egg, 1 white, 1/3c oats
1:30--1/2c rice, 5oz chicken, mushrooms, cucumber, fat free yogurt, rye bread

2:00--banana, pear
3:00--chocolate pudding, Italian bread, plain yogurt, strawberries

5:30-- fish, carrots

Cals: 1751

P--100g--24%
C--258--55%
F--39g--21%

Cardio: 30 min elliptical, 15 min bike

I'm never gonna loose weight if I continue on eating like this.
Stupid chocolate cravings

. I used to drink chcolate shakes.. which sort of helped.. but now I can't even have those

If anyone has any none dairy/sugar chcolate ideas.. PLEASE let me know.

Cardinal · 03-14-2004, 06:03 PM

I don't see why chocolate shakes can't still work fine. Just use actual cocoa powder. It is low fat and low cal at 20 cals per tablespoon and it doesn't take hardly any to give a strong chocolate flavor imo. If you can handle any of the artificial sweeteners then you are all set pretty much.

Black star lab's flavoring pouches taste great too. They are for the most part made using sucralose and a little tiny amount of cocoa or vanilla flavorings.

I just think cocoa is as close as you will get to real chocolate without having to use much

Katia7 · 03-14-2004, 06:10 PM

Is it just plain cocoa? Not whey?.. never thought of that.. what do you mix that into?

Cardinal · 03-14-2004, 06:13 PM

well you could combine other spices etc with a regular or dutch processed cocoa for example.

If you can tolerate any kind of protein at all, just get something like egg or soy isolate...anything nondairy that you know doesn't cause problems.

if you don't want a protein shake, maybe look for a thickener of some kind. I am just guessing but some type of fiber would work as a good thickener. Metamucil or some other psyllium. Or maybe xantham gum or arrowroot powder if you don't mind the carbs...or even a tad bit of corn starch if you wanted to make your own pudding etc.

as far as sweeteners..take your pick. stevia, acesulfame K, sucralose, all kinds.

add stuff like vanilla, cinammon, almond extract...if you want some fat in it, try a tiny amount of coconut butter or olive oil if it doesn't bother you. Just a few ideas.

atherjen · 03-14-2004, 06:14 PM

you can take a heaping Tbls of cocoa powder, mix it with hot water, put in the microwave to heat it up, then add splenda and 1T. half/half and its just like real hot chocolate! I like!

Katia7 · 03-15-2004, 06:53 AM

Thanks guys, I'll deffinately try those.

Atherjen.. I LOVE your monkey avitar... that's too cute!!!!

Katia7 · 03-15-2004, 04:33 PM

Diet:
I wont' even post all the sugar and carbs I had today. Started out with just a small piece of apple out of a pie (living with parents SUCKS).. and I was craving sugar after that like crazy.. and finally gave in (slice of pie, bagel, chocolate pudding, bread, yogurt)

.. I hope my stomach won't be too bad tomorrow

eh at least I worked out:
Workout:
Wide Grip Pulldown: 8x40, 7x40, 11x30
BB Cable Rows: 2x9x30, 8x30
DB One Arm Rows: 6Rx15, 8Lx15, 7Rx15, 9Lx15, 8Rx15, 9Lx15
Upright Rows: 3x12x20
BB Bicep Curls: 3x12x20
DB Hammer Curls: 2x10x10, 9x10
Hyperextensions: 2x12x15

Cardio: 30 min Eliptical

03-10-2004, 04:54 PM	#31
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com oh oops.. ...you're right.. there actually is suppose to be 1tsp of fish oil at meal #3 .. I forgot to add it. I hate that I can't edit anything here. I was wondering if someone could help me with a 3 days split (Tues, Thurs, Sat) workout routine?

03-10-2004, 05:02 PM	#32
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	how about something like this tues-back/biceps thurs-chest/shoulders/triceps sat-legs/abs do cardio on your off days. 3 days a week is defintly enough. Id suggest doing HIIT for at least 2 of them. 20mins and a 5min warmup and cooldown
	" 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

03-14-2004, 06:14 PM	#50
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	you can take a heaping Tbls of cocoa powder, mix it with hot water, put in the microwave to heat it up, then add splenda and 1T. half/half and its just like real hot chocolate! I like!
	" 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

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03-10-2004, 05:08 PM	#33
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	That sounds great! Do you mind telling me what exercises to do and how many reps/sets for each? Something not too complicated though.. I'm farely new to gym weights (used to just to take just classes for weight training).

03-12-2004, 07:03 PM	#34
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	Supliments: Acidaphilus, Digestive Enzymes, Pselium, Magnesium Water: 2L Diet: 9:00-- 1/3c veggie juice 9:30--1 whole egg, 1 white, 1/3c oats 12:00--5oz chicken, 1/2c brown rice, spinach, tomatoe, 1tsp rice vinegar 3:00-- apple someone ate my tuna salad and I was running late 7:30-- 2 shrimp, 4oz chicken, mushrooms and onions, 1 tsp butter, 50 baby corrots I think I binged on carrots Cals--950 F-19g--20% C-121g--46% P-75-34% Workout: 4:00-5:00 Chest/Shoulders/ Tri BB Bench press-- 14x30, 12x30, 10x30 Incl DB Bench press: 8xtwo10s, 2x10xtwo10s, Flyes: 2x8xtwo12s, 6xtwo12s Millitary Press:2x8xtwo10s, 7xtwo10s DB Side Lateral Raise: 3x12xtwo8s Tri Extensions: 2x8x15, 7x15 Kickbacks: 2x15xtwo5s (both arms at the same time) 8x12 (one arm at a time Cardio: 11:00--30 min step aerobics, 5:00--30 min bike Bought a new computer and it's not working, and after half hour on the phone with the support service guy--who made me open up the computer--I have to take in to get fixed... it's bran new! ...eh

03-12-2004, 07:30 PM	#35
aggies1ut NorCal Elite Member* Join Date: Jan 2003 Location: Sacramento, Ca. Posts: 3,580 Photos: 19	WOW, those are some low cals. I'd be staaarving lol.

03-12-2004, 07:41 PM	#36
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	I know... I'm suppose to be getting around 1300... but it's not eary to eat when the stomach is being weird

03-12-2004, 07:49 PM	#37
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Do lean protein upset you tummy too? 75g is not near enough protein while training, IMO

03-12-2004, 07:56 PM	#38
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	Jill... I'm not sure, a wholistic Dr told me to eat low protein (20%).. something about how its hard on digestion and that it's hard on the kidneys. I don't think that's necessaraly true in my case. I usually get about 40% to 50% protein, but today everything was a bit off becuse someone ate my tuna salad and my cals are a bit low.

03-13-2004, 11:59 AM	#39
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Hi Katia, How is your tummy feeling? If you still need help w/designing a routine just PM me and I will help

03-13-2004, 01:55 PM	#40
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	Hi Jstar, I'm feeling much better I sent you a PM.

03-13-2004, 07:42 PM	#41
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	Supliments: Acidaphilus, Digestive Enzymes, Pselium, Magnesium Water: 2L Diet: 9:00-- 1/3c veggie juice 9:30--1 whole egg, 1 white, 1/3c oats 1:00--4oz chicken, mushrooms and onions, 1 tsp butter 3:00-- 4oz chicken, mushrooms and onions, 1 tsp butter 8:30-- 7 shrimp, 4oz chicken, mushrooms and onions, 1 tsp butter, 3/4c rice, yogurt, rye bread, fiber one this was too much food.. I couldnt' get to food earlier.. I guess I let myself get too hungry Cals--1641 F-34g--20% C-201g--42% P-152-38% Workout: Squats: 12x55, 10x60, 8x60 Leg Press: 11x70, 10x70, 11x70 Leg Curls:12x60, 10x70, 12x70 Leg Extensions:9x70, 2x7x70 Seated calf raises: 3x20x45 Cardio: 30 min bike

03-14-2004, 09:18 AM	#42
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Hey girl, I got your PM. Now you check yours

03-14-2004, 12:17 PM	#43
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	OMG.. I would KILL for some chocolate now . My lunch was a bit too big too.. about 600 calories (I'm suppose to have 1300 for the whole days.. which is 200-300 cals per meal).

03-14-2004, 03:49 PM	#44
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Don't let that throw your whole day hun. I just screwed up a little today too (too many carbs) but I am not gonna let it bring me down and just get right back on track

03-14-2004, 04:29 PM	#45
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	yeah today is a big OOPS!!! and TTOM is not helping it either. I'll post all the junk I ate in a min.

03-14-2004, 05:02 PM	#46
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	Suploments: Acidaphilus, Digestive Enzymes, Pselium, Magnesium Water: 1.5L... working on more water Diet (or lack there of): 9:30--veggie juice 10:00--1whole egg, 1 white, 1/3c oats 1:30--1/2c rice, 5oz chicken, mushrooms, cucumber, fat free yogurt, rye bread 2:00--banana, pear 3:00--chocolate pudding, Italian bread, plain yogurt, strawberries 5:30-- fish, carrots Cals: 1751 P--100g--24% C--258--55% F--39g--21% Cardio: 30 min elliptical, 15 min bike I'm never gonna loose weight if I continue on eating like this. Stupid chocolate cravings . I used to drink chcolate shakes.. which sort of helped.. but now I can't even have those If anyone has any none dairy/sugar chcolate ideas.. PLEASE let me know.

03-14-2004, 06:03 PM	#47
Cardinal Registered User Join Date: Nov 2003 Posts: 1,005	I don't see why chocolate shakes can't still work fine. Just use actual cocoa powder. It is low fat and low cal at 20 cals per tablespoon and it doesn't take hardly any to give a strong chocolate flavor imo. If you can handle any of the artificial sweeteners then you are all set pretty much. Black star lab's flavoring pouches taste great too. They are for the most part made using sucralose and a little tiny amount of cocoa or vanilla flavorings. I just think cocoa is as close as you will get to real chocolate without having to use much

03-14-2004, 06:10 PM	#48
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	Is it just plain cocoa? Not whey?.. never thought of that.. what do you mix that into?

03-14-2004, 06:13 PM	#49
Cardinal Registered User Join Date: Nov 2003 Posts: 1,005	well you could combine other spices etc with a regular or dutch processed cocoa for example. If you can tolerate any kind of protein at all, just get something like egg or soy isolate...anything nondairy that you know doesn't cause problems. if you don't want a protein shake, maybe look for a thickener of some kind. I am just guessing but some type of fiber would work as a good thickener. Metamucil or some other psyllium. Or maybe xantham gum or arrowroot powder if you don't mind the carbs...or even a tad bit of corn starch if you wanted to make your own pudding etc. as far as sweeteners..take your pick. stevia, acesulfame K, sucralose, all kinds. add stuff like vanilla, cinammon, almond extract...if you want some fat in it, try a tiny amount of coconut butter or olive oil if it doesn't bother you. Just a few ideas.

03-15-2004, 06:53 AM	#51
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	Thanks guys, I'll deffinately try those. Atherjen.. I LOVE your monkey avitar... that's too cute!!!!

03-15-2004, 04:33 PM	#52
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	Diet: I wont' even post all the sugar and carbs I had today. Started out with just a small piece of apple out of a pie (living with parents SUCKS).. and I was craving sugar after that like crazy.. and finally gave in (slice of pie, bagel, chocolate pudding, bread, yogurt) .. I hope my stomach won't be too bad tomorrow eh at least I worked out: Workout: Wide Grip Pulldown: 8x40, 7x40, 11x30 BB Cable Rows: 2x9x30, 8x30 DB One Arm Rows: 6Rx15, 8Lx15, 7Rx15, 9Lx15, 8Rx15, 9Lx15 Upright Rows: 3x12x20 BB Bicep Curls: 3x12x20 DB Hammer Curls: 2x10x10, 9x10 Hyperextensions: 2x12x15 Cardio: 30 min Eliptical