just chillin'

jstar · 10-06-2004, 04:16 PM

Quote:

Originally Posted by Katia7

WOW, my X's name is also Dave.
Yeah, till this day he still denies he cheated on me. He must think I'm

But yeah, that book is great. It basicly talks about why men take advantage of nice girls, because they let them get away with too many things.

What a coincidence, huh???

Yep, that's me - too nice and I get crap for it. I really think they do prefer bitches

jstar · 10-06-2004, 04:31 PM

Yeah!!! I am outta here in 15 minutes..ooh no, wait, 10 minutes

Man, last Wed when I was driving home from work I past my x in traffic. He didn't see me. I have a good chance of driving past him on Weds because he is usually coming home from dinner with his parents at 6 and that is when I drive by his intersection~

Anyways-
sorry to dwell on him -

Back to diet/training:

Today marks day 1, week 6 and I am UP to 140.5 from the other day!!! Jeeshh!!! So I obviously need to kick my own ass if I am to reach my fat loss goals. It is like I take 2 steps forward and 1.5 steps back. Progress is painfully slow.

What I realized is that I need to do more cardio and burn more overall calories to get a greater deficit. Looking back on my journal you all can see I have had some pretty high calorie days. I plan to scale down the calories somebecause I do have a sit down job and I am not active at all during the day except for the gym. I decided to eat in the 1600 calorie range (for a weekly average, as opposed to 1800-1900 that I have been at). I have also decided to up the cardio to as many days a week as I can for 45-60 minutes. As for my weight training program I need to tweak it a little to fit my schedule. I decided to cut down to 3 x week (from 4 days) and use the same compound, heavy exercises I have been using but to break them up into 2 days upper body exercises (bench presses, shoulder presses, chins, dips, etc) and 1 lower body day (squats, leg presses, deadlifts, bent rows) I will do 3 exercises per day and cut down to 3-5 sets (some of my sets before were as high as 8!). This is what I need to do til I get to my goal bodyfat% then I will go back to the regular program. I may also increase reps slightly (only if I feel like working in the max rep - 3-4 rep area is hurting me some how). Now when I say increase reps I do not mean high reps, I mean more like the 6-10 rep range. Workouts will still be very intense just less time (like 30-35 minutes instead of 60!) I need to make more time for cardio!

jstar · 10-07-2004, 11:10 AM

10/6/04:

M1: 1/2 cup oats, 1/2 cup ew, 1 sc protein
M2: 2 terriyaki chx, peppers
M3: 2 oz tuna, 1 lc pita
M4: 2 oz tuna, 2 lc pitas
M5: 1 lc pita, 3 ww bread, 2 tbl PB
M5: energy bar

1535 174C 139P 42F

Training:

BB Bench Press
12x50*
12x55*
8x60
7x65
6x65

MTS Hammer Shoulder Press:
12x70*
9x80
6x90
7x90

Chins (assisted):
10x88.5
6x101
3x113

*means warm up sets

10 min stepper
35 min elliptical

jstar · 10-08-2004, 10:51 AM

Thurs 10/7

M1: 1/2 cup oats, 1/2 cup ew, 1 scoop protein
M2: 2 terriyaki chx, peppers, 1 lc pita
M3: 2 lc pitas
M4: 1/2 cup lf cottage cheese, 2 ff cheese, 6 lc pitas
M5: energy bar
M6: energy bar

1630 222C 162P 32.5F

60 cardio elliptical

jstar · 10-08-2004, 11:58 AM

Friday 10/8

M1: 1/2 cup oats, 1/2 cup ew, 1 scoop protein
M2: 4 lc pitas, 2 oz tuna, 1/2 cup lf cottage cheese
M3: 2 oz tuna, 2 lc pitas
..more to come

tonight:
cardio (45-60 min)

ncgirl21 · 10-08-2004, 01:56 PM

What kind of Energy Bars are those?

Have a good weekend sweetie

jstar · 10-10-2004, 10:03 AM

I posted a few pages back:

It's a breakfast-type bar I buy at BJ's.
Dr. Steins Lowfat Blueberry Energy Bars - YUMMY!!!
http://www.21stcenturyfoods.com/page5.html
Macros per bar:
Calories: 180
CHO: 34g
PRO: 5g
FAT: 2g (no saturated)
FIBER: 2g
SUGAR: 6g
Choles. = 0mg
Sodium = 100mg
Ingredients: High gluten flour [wheat flour, malted barley flour, niacin, iron, ascorbic acid (vitamin C), vitamin B1, riboflavin (B2), follic acid], water, fresh blueberries, honey, apples, walnuts, brown sugar, stone ground whole wheat flour, yeast, calcium propionate (to retard spoilage).

10-06-2004, 04:31 PM	#122
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Yeah!!! I am outta here in 15 minutes..ooh no, wait, 10 minutes Man, last Wed when I was driving home from work I past my x in traffic. He didn't see me. I have a good chance of driving past him on Weds because he is usually coming home from dinner with his parents at 6 and that is when I drive by his intersection~ Anyways- sorry to dwell on him - Back to diet/training: Today marks day 1, week 6 and I am UP to 140.5 from the other day!!! Jeeshh!!! So I obviously need to kick my own ass if I am to reach my fat loss goals. It is like I take 2 steps forward and 1.5 steps back. Progress is painfully slow. What I realized is that I need to do more cardio and burn more overall calories to get a greater deficit. Looking back on my journal you all can see I have had some pretty high calorie days. I plan to scale down the calories somebecause I do have a sit down job and I am not active at all during the day except for the gym. I decided to eat in the 1600 calorie range (for a weekly average, as opposed to 1800-1900 that I have been at). I have also decided to up the cardio to as many days a week as I can for 45-60 minutes. As for my weight training program I need to tweak it a little to fit my schedule. I decided to cut down to 3 x week (from 4 days) and use the same compound, heavy exercises I have been using but to break them up into 2 days upper body exercises (bench presses, shoulder presses, chins, dips, etc) and 1 lower body day (squats, leg presses, deadlifts, bent rows) I will do 3 exercises per day and cut down to 3-5 sets (some of my sets before were as high as 8!). This is what I need to do til I get to my goal bodyfat% then I will go back to the regular program. I may also increase reps slightly (only if I feel like working in the max rep - 3-4 rep area is hurting me some how). Now when I say increase reps I do not mean high reps, I mean more like the 6-10 rep range. Workouts will still be very intense just less time (like 30-35 minutes instead of 60!) I need to make more time for cardio!
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

10-07-2004, 11:10 AM	#123
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	10/6/04: M1: 1/2 cup oats, 1/2 cup ew, 1 sc protein M2: 2 terriyaki chx, peppers M3: 2 oz tuna, 1 lc pita M4: 2 oz tuna, 2 lc pitas M5: 1 lc pita, 3 ww bread, 2 tbl PB M5: energy bar 1535 174C 139P 42F Training: BB Bench Press 12x50* 12x55* 8x60 7x65 6x65 MTS Hammer Shoulder Press: 12x70* 9x80 6x90 7x90 Chins (assisted): 10x88.5 6x101 3x113 *means warm up sets 10 min stepper 35 min elliptical
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

10-08-2004, 10:51 AM	#124
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Thurs 10/7 M1: 1/2 cup oats, 1/2 cup ew, 1 scoop protein M2: 2 terriyaki chx, peppers, 1 lc pita M3: 2 lc pitas M4: 1/2 cup lf cottage cheese, 2 ff cheese, 6 lc pitas M5: energy bar M6: energy bar 1630 222C 162P 32.5F 60 cardio elliptical
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

10-08-2004, 11:58 AM	#125
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Friday 10/8 M1: 1/2 cup oats, 1/2 cup ew, 1 scoop protein M2: 4 lc pitas, 2 oz tuna, 1/2 cup lf cottage cheese M3: 2 oz tuna, 2 lc pitas ..more to come tonight: cardio (45-60 min)
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

10-08-2004, 01:56 PM	#126
ncgirl21 Registered User Join Date: Dec 2003 Location: North Carolina Posts: 2,134	What kind of Energy Bars are those? Have a good weekend sweetie
	http://stephlg.proboards44.com/index.cgi#general

10-10-2004, 10:03 AM	#127
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	I posted a few pages back: It's a breakfast-type bar I buy at BJ's. Dr. Steins Lowfat Blueberry Energy Bars - YUMMY!!! http://www.21stcenturyfoods.com/page5.html Macros per bar: Calories: 180 CHO: 34g PRO: 5g FAT: 2g (no saturated) FIBER: 2g SUGAR: 6g Choles. = 0mg Sodium = 100mg Ingredients: High gluten flour [wheat flour, malted barley flour, niacin, iron, ascorbic acid (vitamin C), vitamin B1, riboflavin (B2), follic acid], water, fresh blueberries, honey, apples, walnuts, brown sugar, stone ground whole wheat flour, yeast, calcium propionate (to retard spoilage).
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

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