A Journal inspired by "Goal Getter"

klmclean · 10-25-2004, 12:19 AM

All right, my last journal was a flop and I sadly disowned it! But, after following Goal Getter's journal I was truley inspired. This journal is a tribute to her success! There is no one in this world I can blame for my poor eating habits, not my boyfriend, not my cats, not the weather, only ME! It's time to take control and let me hard work at the gym show through!

My goal is to FINALLY make a lifestyle change that I've been tempting to do for the last two years, you know, the old "I'm starting fresh Monday" scenario. Well a lot of Mondays have come and gone and it's time to finally live up to my goals once and for all.

GOALS:
- LOSE THE 15 POUNDS I GAINED BY DECEMBER 24TH, 2004 (8 WEEKS)
- STICK TO MY MORNING CARDIO 6 DAYS A WEEK
- NOT TO OBSESS OVER DIETING AND TAKE ONE DAY AT A TIME
- GET TO BED BY 11:00 EVERY NIGHT!

As far as diet goes I've come up with my own plan, one I know I can stick to and actually enjoy. I've sought out the advice of others on the board to help me fine tune it and I'm all set to go! I'm very excited, and I know with the support and suggestions from all of you I can meet my goal and finally be proud of myself and not disgusted

My training will look something like this:
Monday to Saturday - 45-60 min. of cardio in a.m.
Monday - Chest/biceps
Tuesday - Quads
Wednesday - Abs
Thursday - Back/triceps
Friday -Hamstrings/calves
Saturday - Abs
Sunday - Rest

I had my body fat measurments done at Herbal Magic Diet Centre and here are the results:
Weight - 133 lbs
Height - 5'4
Skin fold measurements in Millimetres
Triceps - 15mm
Hips - 6mm
Stomach - 15 mm
Thighs - 27 mm
Sum (triceps+hips+stomach+thighs) = 63
Body Fat% = 19.40%
Fat Weight (Body fat % X scale weight)= 25.80
Lean Body Mass (scale weight - Fat Weight)= 107.20

I will be posting my meals and training later on today.
Good night everyone

dalila · 10-25-2004, 03:20 AM

Hey there KLM!! Great news that you've decided to take control of your health and looks! We will be here to cheer ( and scold

) as you go on. Good luck with your goals!!

Oh, and don't be too fixated on those 15 pounds, as you lose some fat and gain muscle, you might notice that your clothes fit better but the scales are not budging, as the mucle tissue is heavier than fat ( I am sure you knew this anyways

, so go by BF % and by how your clothes fit.

klmclean · 10-25-2004, 11:13 AM

Thanks Dalila, I'll look forward to you visiting my journal, I need all the support and scolding I can get

Luke9583 · 10-25-2004, 11:39 AM

Hey KLM, Ivonne sure is amazing..isn't she

G'luck

klmclean · 10-25-2004, 01:35 PM

Thanks Luke, and welcome to my new journal!

GoalGetter · 10-25-2004, 01:52 PM

YAYYYYYYY! I'm psyched for you! (and needless to say, totally flattered).

The next 8 weeks you're going to kick some major ass because we're not gonna let you slip!

Best of luck chickie! I'm here if you need anything.

Velvet · 10-25-2004, 02:26 PM

Catchy journal title

Good luck KLM...I'll be tagging along for the ride

klmclean · 10-25-2004, 03:41 PM

Thanks GG

I am definately going to kick some ass, no doubt in mind!

Hi Velvet, looking forward to you tagging along! Hey, where in Ontario are you from? I don't know if you noticed under my avitar, but I'm from Ontario as well

M.J.H. · 10-25-2004, 07:22 PM

Good luck KLM! I know that you'll achieve your goals, we're all pulling for you!

BritChick · 10-25-2004, 07:33 PM

Good luck

klmclean · 10-25-2004, 09:52 PM

Thanks Monstar, glad to hear from you again. How have things been going in your journal? I'll have to make a visit

Thanks Brit

klmclean · 10-25-2004, 10:14 PM

Okay, so today went great (thank god!!!!!!!!) Although there was one exception, my protien powder seems to be reacting negatively to me, I was extremely bloated all day and, well, you know..... Not sure if I should cut it out or try a different brand. Anways here's my meals for today:

Meal #1 - 9:00 a.m.
3/4 cup dry oatmeal
1 scoop PVL Whey Gourment Vanilla protien powder mixed in 6 oz water
2 tbsp raisins
1/4 tsp cinnamon

Meal #2 - 1:30 ( I know, went too long without eating

)
4 ounces chicken
1/2 cup brown rice cooked
1 tbsp almonds
1 tsp tobassco sauce

Meal #3 6:30 (had a nap or I would have had this meal sooner

)
battling insomnia right now

1 cup fatfree sugarfree vanilla yoghurt
1/4 cup raspberries
1/4 cup blueberries
(I was planning on putting a scope of protien powder in here, but after today's episode with the bloating and what not, I decided not to)

Meal #4 8:30
4 ounces shrimp
1/2 cup brown rice cooked
1 cup spinach
1 tbsp almonds
1 tsp tobassco sauce
1/2 tsp garlic powder

WEIGHT TRAINING - 9:15

Meal #5 11:00 (Pretty late I know, but just got home from the gym)
Boneless inside round steak
1 cup mushrooms
1/2 cup onions

Water = 3 litres

Training: Chest/biceps

Goals for tomorrow:
1) eat meals closer together
2) drink more water
3) be in bed by 11:00

Good night everyone!

Jill · 10-25-2004, 10:35 PM

Hello!!

Good luck with all you goals!

I used to use PVL and never had a problem with their protein

klmclean · 10-25-2004, 10:53 PM

Thanks Jill, welcome to my journal! I'm not sure what to do about the protien powder, stick it out and hope my body gets used to it or cut it out? This is the only brand of protien powder that I can say I truely enjoy. I've tried so many I can't count. Maybe I'll stick it out for a bit and see what happens. Thanks again for stopping by

myCATpowerlifts · 10-25-2004, 10:59 PM

but you still have the sailor moon cat

klmclean · 10-26-2004, 12:22 AM

Quote:

Originally Posted by myCATpowerlifts

but you still have the sailor moon cat

Hi there welcome back, and, yes, I do still have the sailor moon cat

I'm hoping to download a pic of myself this weekend when I get my new scanner, but I don't know, I am pretty fond of the cat

**Emma-Leigh** · 10-26-2004, 04:01 AM

Hey There!

Good to see your new journal up and running! And don't worry - We will all be watching to keep you in line!

Good Luck with everything. I agree with not getting too caught up in the 15 pounds - that is a lot to loose in 8 weeks, especially if you want to maintain your lean mass. Just focus on body composition!

GoalGetter · 10-26-2004, 05:07 AM

Hey your meals didn't look too shabby for the most part on your first day! The time between some of them... yeah. But you know what you have to do there, so I'll zip it.

One thing - besides the almonds, I don't really see any significant EFA's in there. You taking fish oil caps?

Good luck with today's goals! What's today's workout?

Velvet · 10-26-2004, 07:10 AM

Quote:

Originally Posted by klmclean

Thanks GG

I am definately going to kick some ass, no doubt in mind!

Hi Velvet, looking forward to you tagging along! Hey, where in Ontario are you from? I don't know if you noticed under my avitar, but I'm from Ontario as well

Good morning KLM....I"m down south of ya...Kingston, 3 hrs East of Toronto...I see you are up in the Arctic

klmclean · 10-26-2004, 02:13 PM

Quote:

Originally Posted by GoalGetter

Hey your meals didn't look too shabby for the most part on your first day! The time between some of them... yeah. But you know what you have to do there, so I'll zip it.

One thing - besides the almonds, I don't really see any significant EFA's in there. You taking fish oil caps?

Good luck with today's goals! What's today's workout?

Hey GG
Yes, eating went pretty well yesterday, considering it's PMS week

What a week I picked to start eating clean. Oh, well, better now than later! I did buy some fish oils caps and I meant to start taking them yesterday. I was going to take four a day. Today'e eating is going good so far, I'm just having a problem with the timing. I've been battling insomnia for the past 2 months and it's making my schedule crazy. I was up till four a.m. again last night and then up at six a.m. eating my oatmeal. I went back to bed until 9:00 a.m. and then I got up and went off work ( overslept so I didn't have time to sneak in a meal before work

) Anyways, got off for lunch at 1:30, so, once again, way tooooo long between meals. But, I'm planning on having my next one in about an hour, which will be 4:30. My goal was also to start morning cardio this week, pretty hard though when you're up all night and only had an hour of sleep

. I'm getting really pissed about this situation. Not sure what to do

. Anways, today is legs and abs day and I'm meeting my trainer at nine tonight, and hopefully I'll get into bed at a decent time and actually fall asleep! How many fish oil caps do you take a day? Not really sure of the amount I should be taking.

klmclean · 10-26-2004, 02:17 PM

Quote:

Originally Posted by Velvet

Good morning KLM....I"m down south of ya...Kingston, 3 hrs East of Toronto...I see you are up in the Arctic

Hi Velvet

Yes, it's pretty fricken cold here in the winter

I lived in Toronto about three years ago for about a year on Young and Shepphard, and I couldn't believe how nice the winters were there, it felt like fall all the time. Although I must say I don't miss the hectic lifestyle, just the shopping

klmclean · 10-26-2004, 02:24 PM

Quote:

Originally Posted by Emma-Leigh

Hey There!

Good to see your new journal up and running! And don't worry - We will all be watching to keep you in line!

Good Luck with everything. I agree with not getting too caught up in the 15 pounds - that is a lot to loose in 8 weeks, especially if you want to maintain your lean mass. Just focus on body composition!

Hi Emma
Thanks for stopping by, and thanks for all your help re: my diet! I won't get caught up in the 15 pounds, it's just that that's what I put on and I'd like to get rid of it. I was already muscular prior to the weight gain and I still am, I'm not overweight, I'm just not as lean as I once was. I would really like to see my abs again, I know they're in there

Hey, what's your opinion re: fish caps? What's the most I should take?

Velvet · 10-26-2004, 02:26 PM

Quote:

Originally Posted by klmclean

Hi Velvet

Yes, it's pretty fricken cold here in the winter

I lived in Toronto about three years ago for about a year on Young and Shepphard, and I couldn't believe how nice the winters were there, it felt like fall all the time. Although I must say I don't miss the hectic lifestyle, just the shopping

ha ha, Toronto is colder than Kingston too! my other office is there so I travel on business to TO a lot..and YES, the Shopping rocks but it's waaaaaaaaaaaaaaaaaaaaaaaaaaay to busy/quick for me...crap, they need traffic lights for pedestrians to cross other pedestrians lol. One of my girlfriends from College lived at Sheppard and Young, not a bad area...it's great when you are living so close to the subway line otherwise it's a bitch getting around that city!

klmclean · 10-26-2004, 02:48 PM

Quote:

Originally Posted by Velvet

ha ha, Toronto is colder than Kingston too! my other office is there so I travel on business to TO a lot..and YES, the Shopping rocks but it's waaaaaaaaaaaaaaaaaaaaaaaaaaay to busy/quick for me...crap, they need traffic lights for pedestrians to cross other pedestrians lol. One of my girlfriends from College lived at Sheppard and Young, not a bad area...it's great when you are living so close to the subway line otherwise it's a bitch getting around that city!

I had it pretty good, I lived in the Sheppard Centre, complete with movie theatre, Winners, Shopper's drug mart, well, frick it was a whole mall. Spent way toooo much money! THe subway line was right in my building along with an awesome gym, I just had to get off the elevator walk through the mall, hop on the subway and get off in the Eaton's Centre. I worked at Old City Hall Courthouse as a Court Reporter, which is right beside the Eaton's Centre (which you probably know), so I only had to cross the street. But, my rent was like 1,200 a month for a one bedroom apartment, big difference from what I pay here, I have a two bedroom and only pay 625.00 a month. But, I guess I was paying for all the convieniences, and it was worth it. It's funny though, I hated all the people pushing and shoving and rushing about, but by the time I left I was one of them. I just go knocked on my ass too many times, so I figured if I can't beat them I'll join them. Sooooooo happy to be home

10-25-2004, 12:19 AM	#1
klmclean Eat responsibly Join Date: Aug 2004 Location: Thunder Bay, Ontario, Canada Posts: 872 Photos: 8	A Journal inspired by "Goal Getter" All right, my last journal was a flop and I sadly disowned it! But, after following Goal Getter's journal I was truley inspired. This journal is a tribute to her success! There is no one in this world I can blame for my poor eating habits, not my boyfriend, not my cats, not the weather, only ME! It's time to take control and let me hard work at the gym show through! My goal is to FINALLY make a lifestyle change that I've been tempting to do for the last two years, you know, the old "I'm starting fresh Monday" scenario. Well a lot of Mondays have come and gone and it's time to finally live up to my goals once and for all. GOALS: - LOSE THE 15 POUNDS I GAINED BY DECEMBER 24TH, 2004 (8 WEEKS) - STICK TO MY MORNING CARDIO 6 DAYS A WEEK - NOT TO OBSESS OVER DIETING AND TAKE ONE DAY AT A TIME - GET TO BED BY 11:00 EVERY NIGHT! As far as diet goes I've come up with my own plan, one I know I can stick to and actually enjoy. I've sought out the advice of others on the board to help me fine tune it and I'm all set to go! I'm very excited, and I know with the support and suggestions from all of you I can meet my goal and finally be proud of myself and not disgusted My training will look something like this: Monday to Saturday - 45-60 min. of cardio in a.m. Monday - Chest/biceps Tuesday - Quads Wednesday - Abs Thursday - Back/triceps Friday -Hamstrings/calves Saturday - Abs Sunday - Rest I had my body fat measurments done at Herbal Magic Diet Centre and here are the results: Weight - 133 lbs Height - 5'4 Skin fold measurements in Millimetres Triceps - 15mm Hips - 6mm Stomach - 15 mm Thighs - 27 mm Sum (triceps+hips+stomach+thighs) = 63 Body Fat% = 19.40% Fat Weight (Body fat % X scale weight)= 25.80 Lean Body Mass (scale weight - Fat Weight)= 107.20 I will be posting my meals and training later on today. Good night everyone
	Banish bad eating days forever! Make every day a good eating day

10-25-2004, 03:41 PM	#8
klmclean Eat responsibly Join Date: Aug 2004 Location: Thunder Bay, Ontario, Canada Posts: 872 Photos: 8	Thanks GG I am definately going to kick some ass, no doubt in mind! Hi Velvet, looking forward to you tagging along! Hey, where in Ontario are you from? I don't know if you noticed under my avitar, but I'm from Ontario as well
	Banish bad eating days forever! Make every day a good eating day

10-25-2004, 07:22 PM	#9
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Good luck KLM! I know that you'll achieve your goals, we're all pulling for you!
	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

10-25-2004, 09:52 PM	#11
klmclean Eat responsibly Join Date: Aug 2004 Location: Thunder Bay, Ontario, Canada Posts: 872 Photos: 8	Thanks Monstar, glad to hear from you again. How have things been going in your journal? I'll have to make a visit Thanks Brit
	Banish bad eating days forever! Make every day a good eating day

10-25-2004, 10:14 PM	#12
klmclean Eat responsibly Join Date: Aug 2004 Location: Thunder Bay, Ontario, Canada Posts: 872 Photos: 8	First Day Went Awesome!!!!!!!!! Okay, so today went great (thank god!!!!!!!!) Although there was one exception, my protien powder seems to be reacting negatively to me, I was extremely bloated all day and, well, you know..... Not sure if I should cut it out or try a different brand. Anways here's my meals for today: Meal #1 - 9:00 a.m. 3/4 cup dry oatmeal 1 scoop PVL Whey Gourment Vanilla protien powder mixed in 6 oz water 2 tbsp raisins 1/4 tsp cinnamon Meal #2 - 1:30 ( I know, went too long without eating ) 4 ounces chicken 1/2 cup brown rice cooked 1 tbsp almonds 1 tsp tobassco sauce Meal #3 6:30 (had a nap or I would have had this meal sooner) battling insomnia right now 1 cup fatfree sugarfree vanilla yoghurt 1/4 cup raspberries 1/4 cup blueberries (I was planning on putting a scope of protien powder in here, but after today's episode with the bloating and what not, I decided not to) Meal #4 8:30 4 ounces shrimp 1/2 cup brown rice cooked 1 cup spinach 1 tbsp almonds 1 tsp tobassco sauce 1/2 tsp garlic powder WEIGHT TRAINING - 9:15 Meal #5 11:00 (Pretty late I know, but just got home from the gym) Boneless inside round steak 1 cup mushrooms 1/2 cup onions Water = 3 litres Training: Chest/biceps Goals for tomorrow: 1) eat meals closer together 2) drink more water 3) be in bed by 11:00 Good night everyone!
	Banish bad eating days forever! Make every day a good eating day

10-25-2004, 03:20 AM	#2
dalila Registered User Join Date: Jul 2003 Posts: 813 Photos: 4	Hey there KLM!! Great news that you've decided to take control of your health and looks! We will be here to cheer ( and scold ) as you go on. Good luck with your goals!! Oh, and don't be too fixated on those 15 pounds, as you lose some fat and gain muscle, you might notice that your clothes fit better but the scales are not budging, as the mucle tissue is heavier than fat ( I am sure you knew this anyways , so go by BF % and by how your clothes fit.

10-25-2004, 11:13 AM	#3
klmclean Eat responsibly Join Date: Aug 2004 Location: Thunder Bay, Ontario, Canada Posts: 872 Photos: 8	Thanks Dalila, I'll look forward to you visiting my journal, I need all the support and scolding I can get
	Banish bad eating days forever! Make every day a good eating day

10-25-2004, 11:39 AM	#4
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	Hey KLM, Ivonne sure is amazing..isn't she G'luck
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

10-25-2004, 01:35 PM	#5
klmclean Eat responsibly Join Date: Aug 2004 Location: Thunder Bay, Ontario, Canada Posts: 872 Photos: 8	Thanks Luke, and welcome to my new journal!
	Banish bad eating days forever! Make every day a good eating day

10-25-2004, 01:52 PM	#6
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	YAYYYYYYY! I'm psyched for you! (and needless to say, totally flattered). The next 8 weeks you're going to kick some major ass because we're not gonna let you slip! Best of luck chickie! I'm here if you need anything.

10-25-2004, 02:26 PM	#7
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Catchy journal title Good luck KLM...I'll be tagging along for the ride

10-25-2004, 07:33 PM	#10
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,449 Photos: 7	Good luck

10-25-2004, 10:35 PM	#13
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Hello!! Good luck with all you goals! I used to use PVL and never had a problem with their protein

10-25-2004, 10:53 PM	#14
klmclean Eat responsibly Join Date: Aug 2004 Location: Thunder Bay, Ontario, Canada Posts: 872 Photos: 8	Thanks Jill, welcome to my journal! I'm not sure what to do about the protien powder, stick it out and hope my body gets used to it or cut it out? This is the only brand of protien powder that I can say I truely enjoy. I've tried so many I can't count. Maybe I'll stick it out for a bit and see what happens. Thanks again for stopping by
	Banish bad eating days forever! Make every day a good eating day

10-25-2004, 10:59 PM	#15
myCATpowerlifts Registered User Join Date: Jan 2004 Location: The lone star state Posts: 6,261 Photos: 2	but you still have the sailor moon cat

10-26-2004, 04:01 AM	#17
Emma-Leigh Acting Normal... Moderator Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	Hey There! Good to see your new journal up and running! And don't worry - We will all be watching to keep you in line! Good Luck with everything. I agree with not getting too caught up in the 15 pounds - that is a lot to loose in 8 weeks, especially if you want to maintain your lean mass. Just focus on body composition!

10-26-2004, 05:07 AM	#18
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Hey your meals didn't look too shabby for the most part on your first day! The time between some of them... yeah. But you know what you have to do there, so I'll zip it. One thing - besides the almonds, I don't really see any significant EFA's in there. You taking fish oil caps? Good luck with today's goals! What's today's workout?