Mental, Emotional, & Physical Strength = Superb Results!

dianas05 · 08-31-2004, 10:06 AM

Hello everyone

,

My name is Diana Supinska. I currently live in Calgary, Alberta, but was born in Poland. I have been viewing this website for numerous months now; although I haven't been posting, I am going to start my very own journal here. I came here from DF (Discuss Fitness), where I've seen Atherjen post (great motivator & lovely personality, by the way

) knowledgeable information, as well as her journal. All of you are great inspiration who currently help or have helped a lot of people here, which I truly like and would want to be a part of.

Current Info:
Age: 17 --> 18 in October 30th

Height: 5'3
Weight: Will post when I get on scale

BF %: around 25%-28% I'm guessing
Body Type: Mesomorph with a little endo & ecto characteristics.
Training: 2 years

Goals:
To decrease my bf to around 18% within this year, but ultimately to around 12%. I want to gain lots of lean muscle mass as well as strength along the road.

My cutting diet:

M1 (Pre-workout) - 1c. Oats, 1/2 scoop Whey, 2 Kiwis, 1 tbsp. Flax Meal
M2 (PWO) - 1 scoop Whey, 1 medium Banana
M3 - 4 oz. Chicken Breast, 1 ww Pita, 3 oz. Radishes, 2c. Spring Mix Greens
M4 - 1/2c. FF Plain Yogurt, 1 large Red Pepper, 1 tbsp. Flax Meal, 1 large Apple
M5 - 4 oz. Chicken Breast, 6 oz. Cauliflower, 4 oz. Mushrooms, 3 oz. Onions, 1 Sprouted Grain Tortilla, 2 tbsp. Organic Salsa, 5 Fish Oil capsules
M6 - 1 oz. FF Curd Cottage Cheese, 1 medium Tomato, 5 Fish Oil Capsules

TOTAL: 1790 calories (45% Carbs/39% Protein/ 16% Fat) This is for weight training day. My calories and macros are changed daily to keep my body guessing. Also, my maintenance level is around 2,200 calories because of my physically demanding work and exercise. I want to keep my calories around 1,600-1,850 for an effective fat loss.

Supplements: 1,500mg of Glucosaminie Sulfate
650mg of Calcium
1 Multivitamin
10 Fish Oil Capsules (3mg/EPA)
Would like to add Glutamine soon

Training Split:
Mon - Chest/Triceps/Shoulders
Tues - Cardio
Wed - Legs
Thurs - Cardio
Fri - Back/Biceps
Sat - Rest
Sun - Rest

I am looking forward to some critique about my current training and diet routine to see if it needs some tweaking, in order for me to reach my goals. I hope you all have yourselves a great day!

sftwrngnr · 08-31-2004, 10:10 AM

Hi Diana,
Welcome aboard. I look forward to reading your journal and seeing your progress!
-Dan

dianas05 · 08-31-2004, 10:30 AM

Thanks Dan! I'm really happy to be here because it will give me more discipline with my regimen -- I need it at the moment!

fantasma62 · 08-31-2004, 02:18 PM

Hi Diana, welcome to IM....

I am a recovering Fatty, so I can't give you much help in regards to working out, but I will come by and say hi once in a while just to bug you...

The people here are priceless and will help you out....Just listen and read and you'll get a great education. I did

Have a great day!!!

dianas05 · 08-31-2004, 02:27 PM

Oh thanks Tony! I'm glad you stopped by. From what I've read in others journals, you are a WONDERFUL motivator...I really need someone like you!

I'll be looking out for your posts.

sara · 08-31-2004, 06:04 PM

Welcome to IM diana

Good luck with everything...
I like your signture

kvyd · 08-31-2004, 06:19 PM

Welcome. Good luck. This place is packed full of motivation.

dianas05 · 08-31-2004, 08:56 PM

Thank you Sara and Kevin! I'll be posting my daily training and diet as of tomorrow.

atherjen · 09-01-2004, 05:10 AM

Hi Diana!

Welcome to IM and great to see you start a journal!

Everything looks well planned and layed out! Best of luck, theres tons of support and friends here!

**Emma-Leigh** · 09-01-2004, 05:22 AM

Hello!!

Welcome to IM!

ncgirl21 · 09-01-2004, 06:22 AM

Hey Diana!

Good luck reaching your goals

Rissole · 09-01-2004, 06:35 AM

Quote:

Originally Posted by dianas05

Thanks Dan! I'm really happy to be here because it will give me more discipline with my regimen -- I need it at the moment!

Yes we are all watching you Diana

dianas05 · 09-01-2004, 06:38 AM

September 1st, 2004

Training:
Legs - The Firm Lower Body Sculpt DVD (I couldn't go to the gym this morning @ 5 am because I was dead tired from yesterday's outdoor bike ride.

Lots of up and down riding, I tell you!)
Cardio - 20 min. on Stationary Bike (Interval Training)

Diet:
M1: 50g Red River Cereal, 1/2 scoop Iso-Pro Whey, 2 Kiwis
M2: 4 oz. Chicken Breast, 1 3/4c. Brown Rice, 2c. Spring Mix Greens
M3 (Pre-workout): 175g Yogurt, 1 tbsp. Flax Meal, 1 large Red Pepper
M4 (PWO): 1 scoop Iso-Pro Whey, 1 medium Banana
M5: 4 oz. Chicken Breast, 1c. Broccoli, 6 oz. Cauliflower, 3oz. Onions, 1 large Celery Stalk, 4 oz. Mushrooms, 2 tbsp. Organic Salsa, 5 Fish Oils
M6: 4 oz. FF Curd Cottage Cheese, 1/2 oz. Almonds, 5 Fish Oils

TOTAL: 1,808 Calories (42% Carbs/ 41% Protein/ 17% Fat)

Supplements: 1,500mg Glucosamine Sulfate
650mg Calcium
1 Multivitamin
10 Fish Oil Capsules (3mg/EPA)

COMMENTS: I feel like this is a new beginning for me with my plan to shed bf. I'm really happy to be apart of IM, and finally posting in my journal here. I would like to thank all of you for the warm welcome, I appreciate it!

dianas05 · 09-01-2004, 06:41 AM

Quote:

Originally Posted by Rissole

Yes we are all watching you Diana

Alright

ncgirl: Thank you.

dianas05 · 09-01-2004, 05:33 PM

I don't know what it is, but for the last month I've been craving chocolate sooo much that I barely can refuse to eat it. hmmm...

M.J.H. · 09-01-2004, 05:41 PM

Hey Diana, diet is looking great! Keep up the hard work. I didn't realize how young you are! It's great to see such dedication at your age.

dianas05 · 09-01-2004, 05:51 PM

Thanks Mike! I'm not that young, but not old either...I'll finally be 18 though. I'm glad my diet is good.

atherjen · 09-01-2004, 06:14 PM

Quote:

I don't know what it is, but for the last month I've been craving chocolate sooo much that I barely can refuse to eat it. hmmm...

magnesium will cure that

usually chocolate cravings and alike are due to a deficieny in that mineral.

I agree its great to see your dedication at your age(not that I am much older.. .lol). Trust me it will pay off later in life I am sure!

things look super.. I see you like Red River cereal too!

dianas05 · 09-01-2004, 06:29 PM

I'll be sure to check out a magnesium supplement because I'm not going to sacrafice my diet for chocolate...lol! (For cheat days maybe

)

Yes, I do like the Red River cereal, very tasty!

It's amazing how people around us have no clue about nutrition or exercise whatsoever, and make such poor food choices -- of course they no it's bad for them, but they still do what they want, but in the end complain about their health. I know I won't be one of those people because my health is my priority, no one will replace it with a new one so it's up to me to take care of it.

Jen, would you change anything about my diet to acheive lower bf %?

atherjen · 09-01-2004, 06:34 PM

Your absolutly right!! Many young people neglect to take the time to educate themself on proper health! Its sad really!!

as for diet- maybe instead on the whole banana post workout, go for 1/2 of the banana and 1/4c oats or just all oatmeal(1/2c.)
what kind of yogurt?
is that 1.75c. brown rice in meal 2? if so I would cut it back to only 1c. or so.
maybe just 1 kiwi in meal 1 and a bit more protein.

how is the progress going on the current diet?

dianas05 · 09-01-2004, 06:46 PM

You see, I'm aiming towards a specfic number of calories each day and if I cut back on some of these portions, my calories will be down quite a few. Any suggestions?

Jersey Farms No Fat Natural Yogurt info (I buy this @ Costco):

3/4 c. serving
84 cal.
11g Protein
.2g Fat
9g Carbs
31% Calcium

Ingredients: Skim Jersey Milk, Skim Milk Powder, Active Bacterial Cultures.

M.J.H. · 09-01-2004, 06:55 PM

Quote:

It's amazing how people around us have no clue about nutrition or exercise whatsoever, and make such poor food choices -- of course they no it's bad for them, but they still do what they want, but in the end complain about their health. I know I won't be one of those people because my health is my priority, no one will replace it with a new one so it's up to me to take care of it.

Awesome point Diana. All around me all I see is kids in college partying like crazy, letting their bodies go to sh*t. I mean they completely show absolutely no care at all for their health, it's very sad. How long have you been interested in health and working out, etc.?

BTW, do you have any physique pictures uploaded?

atherjen · 09-01-2004, 07:00 PM

that yogurt is perfect!

rather than cutting back on the calories, simply make a swap. meaning 1 less kiwi for 1/2scp more protein in meal 1.

instead of 1.75c. rice in meal 2. make it 1 cup and add some oatmeal to post workout meal. (great oppurtunity to eat a good portion of carbs as your body will readily use them to replinsh glycogen stores, etc).

dianas05 · 09-01-2004, 07:14 PM

Mike: I've been interested in being active my whole life, but I've been more focused for 5 years now. I would post a pic, though there is a small problem... you see I'm a bit shy. Maybe in the weeks to come?

Jen: I understand what you're saying. I'll take you advice and see if it makes a difference. Thank you.

dalila · 09-02-2004, 01:42 AM

Hi Diana, just dropping by to say good luck ( but then again with that kinda motivation I don't think you really need luck!

) I am honestly impressed to hear that someone so young has such mature thinking! Way to go girl!

I have friends in their 30s who still think that sitting in the sauna will solve all their weight and health problems, and others who call me from work to ask if 2 slices of pizza have less calories than some rice, fish and veggies and which should they please choose!!

08-31-2004, 10:06 AM	#1
dianas05 Determined Elite Member Join Date: May 2004 Location: Calgary, Alberta Posts: 235	Mental, Emotional, & Physical Strength = Superb Results! Hello everyone , My name is Diana Supinska. I currently live in Calgary, Alberta, but was born in Poland. I have been viewing this website for numerous months now; although I haven't been posting, I am going to start my very own journal here. I came here from DF (Discuss Fitness), where I've seen Atherjen post (great motivator & lovely personality, by the way ) knowledgeable information, as well as her journal. All of you are great inspiration who currently help or have helped a lot of people here, which I truly like and would want to be a part of. Current Info: Age: 17 --> 18 in October 30th Height: 5'3 Weight: Will post when I get on scale BF %: around 25%-28% I'm guessing Body Type: Mesomorph with a little endo & ecto characteristics. Training: 2 years Goals: To decrease my bf to around 18% within this year, but ultimately to around 12%. I want to gain lots of lean muscle mass as well as strength along the road. My cutting diet: M1 (Pre-workout) - 1c. Oats, 1/2 scoop Whey, 2 Kiwis, 1 tbsp. Flax Meal M2 (PWO) - 1 scoop Whey, 1 medium Banana M3 - 4 oz. Chicken Breast, 1 ww Pita, 3 oz. Radishes, 2c. Spring Mix Greens M4 - 1/2c. FF Plain Yogurt, 1 large Red Pepper, 1 tbsp. Flax Meal, 1 large Apple M5 - 4 oz. Chicken Breast, 6 oz. Cauliflower, 4 oz. Mushrooms, 3 oz. Onions, 1 Sprouted Grain Tortilla, 2 tbsp. Organic Salsa, 5 Fish Oil capsules M6 - 1 oz. FF Curd Cottage Cheese, 1 medium Tomato, 5 Fish Oil Capsules TOTAL: 1790 calories (45% Carbs/39% Protein/ 16% Fat) This is for weight training day. My calories and macros are changed daily to keep my body guessing. Also, my maintenance level is around 2,200 calories because of my physically demanding work and exercise. I want to keep my calories around 1,600-1,850 for an effective fat loss. Supplements: 1,500mg of Glucosaminie Sulfate 650mg of Calcium 1 Multivitamin 10 Fish Oil Capsules (3mg/EPA) Would like to add Glutamine soon Training Split: Mon - Chest/Triceps/Shoulders Tues - Cardio Wed - Legs Thurs - Cardio Fri - Back/Biceps Sat - Rest Sun - Rest I am looking forward to some critique about my current training and diet routine to see if it needs some tweaking, in order for me to reach my goals. I hope you all have yourselves a great day!
	*~Diana~* "The greatest pleasure in life is in doing what people say you cannot do." Walther Bageholt

08-31-2004, 10:10 AM	#2
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Howdy! Hi Diana, Welcome aboard. I look forward to reading your journal and seeing your progress! -Dan
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

08-31-2004, 10:30 AM	#3
dianas05 Determined Elite Member Join Date: May 2004 Location: Calgary, Alberta Posts: 235	Thanks Dan! I'm really happy to be here because it will give me more discipline with my regimen -- I need it at the moment!
	*~Diana~* "The greatest pleasure in life is in doing what people say you cannot do." Walther Bageholt

08-31-2004, 02:18 PM	#4
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	Hi Diana, welcome to IM.... I am a recovering Fatty, so I can't give you much help in regards to working out, but I will come by and say hi once in a while just to bug you... The people here are priceless and will help you out....Just listen and read and you'll get a great education. I did Have a great day!!!
	-Tony- HIHT: High Intensity Hybrid Training

08-31-2004, 02:27 PM	#5
dianas05 Determined Elite Member Join Date: May 2004 Location: Calgary, Alberta Posts: 235	Oh thanks Tony! I'm glad you stopped by. From what I've read in others journals, you are a WONDERFUL motivator...I really need someone like you! I'll be looking out for your posts.
	*~Diana~* "The greatest pleasure in life is in doing what people say you cannot do." Walther Bageholt

08-31-2004, 06:04 PM	#6
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	Welcome to IM diana Good luck with everything... I like your signture
	www.metzgerbodies.net www.myspace.com/smbdybldr

08-31-2004, 06:19 PM	#7
kvyd Registered User Join Date: Feb 2004 Location: Nor MI Posts: 1,130	Welcome. Good luck. This place is packed full of motivation.
	Kevin "If you eat alot and workout hard and consistantly you will make good gains"

08-31-2004, 08:56 PM	#8
dianas05 Determined Elite Member Join Date: May 2004 Location: Calgary, Alberta Posts: 235	Thank you Sara and Kevin! I'll be posting my daily training and diet as of tomorrow.
	*~Diana~* "The greatest pleasure in life is in doing what people say you cannot do." Walther Bageholt

09-01-2004, 05:10 AM	#9
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	Hi Diana! Welcome to IM and great to see you start a journal! Everything looks well planned and layed out! Best of luck, theres tons of support and friends here!
	" 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

09-01-2004, 05:22 AM	#10
Emma-Leigh Acting Normal... Moderator Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	Hello!! Welcome to IM!

09-01-2004, 06:22 AM	#11
ncgirl21 Registered User Join Date: Dec 2003 Location: North Carolina Posts: 2,134	Hey Diana! Good luck reaching your goals
	http://stephlg.proboards44.com/index.cgi#general

09-01-2004, 06:38 AM	#13
dianas05 Determined Elite Member Join Date: May 2004 Location: Calgary, Alberta Posts: 235	September 1st, 2004 Training: Legs - The Firm Lower Body Sculpt DVD (I couldn't go to the gym this morning @ 5 am because I was dead tired from yesterday's outdoor bike ride. Lots of up and down riding, I tell you!) Cardio - 20 min. on Stationary Bike (Interval Training) Diet: M1: 50g Red River Cereal, 1/2 scoop Iso-Pro Whey, 2 Kiwis M2: 4 oz. Chicken Breast, 1 3/4c. Brown Rice, 2c. Spring Mix Greens M3 (Pre-workout): 175g Yogurt, 1 tbsp. Flax Meal, 1 large Red Pepper M4 (PWO): 1 scoop Iso-Pro Whey, 1 medium Banana M5: 4 oz. Chicken Breast, 1c. Broccoli, 6 oz. Cauliflower, 3oz. Onions, 1 large Celery Stalk, 4 oz. Mushrooms, 2 tbsp. Organic Salsa, 5 Fish Oils M6: 4 oz. FF Curd Cottage Cheese, 1/2 oz. Almonds, 5 Fish Oils TOTAL: 1,808 Calories (42% Carbs/ 41% Protein/ 17% Fat) Supplements: 1,500mg Glucosamine Sulfate 650mg Calcium 1 Multivitamin 10 Fish Oil Capsules (3mg/EPA) COMMENTS: I feel like this is a new beginning for me with my plan to shed bf. I'm really happy to be apart of IM, and finally posting in my journal here. I would like to thank all of you for the warm welcome, I appreciate it!
	*~Diana~* "The greatest pleasure in life is in doing what people say you cannot do." Walther Bageholt

09-01-2004, 05:33 PM	#15
dianas05 Determined Elite Member Join Date: May 2004 Location: Calgary, Alberta Posts: 235	I don't know what it is, but for the last month I've been craving chocolate sooo much that I barely can refuse to eat it. hmmm...
	*~Diana~* "The greatest pleasure in life is in doing what people say you cannot do." Walther Bageholt

09-01-2004, 05:41 PM	#16
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Hey Diana, diet is looking great! Keep up the hard work. I didn't realize how young you are! It's great to see such dedication at your age.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

09-01-2004, 05:51 PM	#17
dianas05 Determined Elite Member Join Date: May 2004 Location: Calgary, Alberta Posts: 235	Thanks Mike! I'm not that young, but not old either...I'll finally be 18 though. I'm glad my diet is good.
	*~Diana~* "The greatest pleasure in life is in doing what people say you cannot do." Walther Bageholt

09-01-2004, 06:29 PM	#19
dianas05 Determined Elite Member Join Date: May 2004 Location: Calgary, Alberta Posts: 235	I'll be sure to check out a magnesium supplement because I'm not going to sacrafice my diet for chocolate...lol! (For cheat days maybe ) Yes, I do like the Red River cereal, very tasty! It's amazing how people around us have no clue about nutrition or exercise whatsoever, and make such poor food choices -- of course they no it's bad for them, but they still do what they want, but in the end complain about their health. I know I won't be one of those people because my health is my priority, no one will replace it with a new one so it's up to me to take care of it. Jen, would you change anything about my diet to acheive lower bf %?
	*~Diana~* "The greatest pleasure in life is in doing what people say you cannot do." Walther Bageholt

09-01-2004, 06:34 PM	#20
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	Your absolutly right!! Many young people neglect to take the time to educate themself on proper health! Its sad really!! as for diet- maybe instead on the whole banana post workout, go for 1/2 of the banana and 1/4c oats or just all oatmeal(1/2c.) what kind of yogurt? is that 1.75c. brown rice in meal 2? if so I would cut it back to only 1c. or so. maybe just 1 kiwi in meal 1 and a bit more protein. how is the progress going on the current diet?
	" 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

09-01-2004, 06:46 PM	#21
dianas05 Determined Elite Member Join Date: May 2004 Location: Calgary, Alberta Posts: 235	You see, I'm aiming towards a specfic number of calories each day and if I cut back on some of these portions, my calories will be down quite a few. Any suggestions? Jersey Farms No Fat Natural Yogurt info (I buy this @ Costco): 3/4 c. serving 84 cal. 11g Protein .2g Fat 9g Carbs 31% Calcium Ingredients: Skim Jersey Milk, Skim Milk Powder, Active Bacterial Cultures.
	*~Diana~* "The greatest pleasure in life is in doing what people say you cannot do." Walther Bageholt

09-01-2004, 07:00 PM	#23
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	that yogurt is perfect! rather than cutting back on the calories, simply make a swap. meaning 1 less kiwi for 1/2scp more protein in meal 1. instead of 1.75c. rice in meal 2. make it 1 cup and add some oatmeal to post workout meal. (great oppurtunity to eat a good portion of carbs as your body will readily use them to replinsh glycogen stores, etc).
	" 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

09-01-2004, 07:14 PM	#24
dianas05 Determined Elite Member Join Date: May 2004 Location: Calgary, Alberta Posts: 235	Mike: I've been interested in being active my whole life, but I've been more focused for 5 years now. I would post a pic, though there is a small problem... you see I'm a bit shy. Maybe in the weeks to come? Jen: I understand what you're saying. I'll take you advice and see if it makes a difference. Thank you.
	*~Diana~* "The greatest pleasure in life is in doing what people say you cannot do." Walther Bageholt

09-02-2004, 01:42 AM	#25
dalila Registered User Join Date: Jul 2003 Posts: 813 Photos: 4	Hi Diana, just dropping by to say good luck ( but then again with that kinda motivation I don't think you really need luck! ) I am honestly impressed to hear that someone so young has such mature thinking! Way to go girl! I have friends in their 30s who still think that sitting in the sauna will solve all their weight and health problems, and others who call me from work to ask if 2 slices of pizza have less calories than some rice, fish and veggies and which should they please choose!!

09-02-2004, 06:21 AM	#26
dianas05 Determined Elite Member Join Date: May 2004 Location: Calgary, Alberta Posts: 235