Thread: Katia's journal

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

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).

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

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

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

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

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.

Hi Katia,
How is your tummy feeling?

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

Hi Jstar,
I'm feeling much better

I sent you a 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

Hey girl,

I got your PM. Now you check yours

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).

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

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

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

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.

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

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

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.

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!

Thanks guys, I'll deffinately try those.

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