dalila

Hi peeps! First of all I wanted to thank all of you who've been checking on me, advising and cheering me on while I had that pesky slipped disk. You've all been terrific help and inspiration!

The results have surpassed my initial expectation of just having my back rehabilitated without gaining any weight in fat! In these 5 months, my back has become not only pain-free, it's also much stronger, I am much stronger all over!! So once again thank you all with all my heart!

Now that I am healed, pain free and stronger, I am ready for tougher goals!!

The new goal is to drop some fat, and since I can't get it measured with calipers, I am gonna stick with measuring inches, and visual analysis . Also I want to gain more muscle in the upper body with special focus on shoulders and bis, and to get legs to lean out to the maximum, as that is where I keep all my fat!

The idea is to stick to low rep ( around 8), as-heavy-as-I-can-lift weight for the upper body, and lighter weight - high reps (ard 20) for the lower body. I'll also be doing 30 min HIIT cardio twice a week, and 45 min of endurance cardio once a week.

I will be eating some 1600 calories, macros P 40/C 35/F 25 in 5 meals.

Current measurements:
Height 5'6"
Weight 123lbs
Chest 35.2
waist 26.4
hips 37.6
thigh
(widest) 20.4
*knee
bicep 11
*(shoulder
to
shoulder)

* need to take these today, and will post tomorrow.

dalila

22.11 - Leg day

Smith Squats - 20X70lbs @ 4 sets
DB Backstepping lunges - 15X15lbs ( each hand) @ 3 sets
Leg extensions - 20X31lbs @ 3 sets
Seated Leg Curls - 20X35lbs @ 2 sets; 20X40lbs @ 2 sets
Leg Press - 20X90lbs@ 2 sets

- couldn't walk properly after all these!!

Abs

Crunches with 5lbs plate - 20x3
Toe to the Ground ( while seated on a bench), with 5lbs plate - 15X3
Straight leg raise - 15X3

Diet:

M1: 1/2 C cottage cheese, 1/2 C oat groats, apple
M2: Lean beef noodles soup with bean sprouts
M3: 1/2 C cottage cheese, 1/2 C brown rice; 2 fishies
M4 (PW): 1 S whey; 3 tbs raw oats
M5 (8pm): grilled chicken breast in tomato sauce, lettuce, tomatos, 1 apple; 2 fishies

Jill

Glad to see you back and posting your diet!!!!

Lucky girl, no fat gain in 5 months....I WISH! You are a tiny little thing 123 pounds, I WISH AGAIN!!!

Nevertheless, good luck darlin!

dalila

Jill, I count on you to disect my diet and critique it as and when you see necessary, you are so great with your diet! . I guess I don't easily gain weight, which makes me less careful with my food.... and in the end I just stagnate...

And you are right and wrong about me being tiny - I am tiny in my shoulders and verrrry big in my thigs! Sigh.. typical pear shape.

PreMier

Oh, new journal. Welcome back

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

dalila

hey Jake! Yup a new journal, new goals, and hopefully a new me in a couple of months hehehe.

dalila

No gym yesterday, and the question is if I'll be able to go tonite - my boyfriend is going to Europe today for 2 weeks for work, so there's so many errands to run... Which is just as well, cuz my legs and bum are killing me since the Monday workout! I walk funny ha ha!!

Diet yesterday :

M1: 1 C oat groats, 1 whole egg, 2 EW, 1 apple
M2: 150gm brown rice, 2 chicken breasts, cucumber, spinach, 2 Fishies
M3: 1 whole egg, 1 EW, 1 pear
M4: Salmon and tuna Sashimi, cawan mushi ( steamed egg whites), agadeshi tofu ( soya bean curd), 2 pieces tempura ( deep fried veggies in batter, eaten with soya-ginger sauce)

sara

Good luck sweetie

www.metzgerbodies.net
www.myspace.com/smbdybldr

dalila

thanks sara!

PreMier

I walk funny after leg day too. I dont think missing another day will kill you. Take care of what you need to do

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

dalila

hellosss!

No gym yesterday! I think it was a good call not to go, leggies feel much better today ( last week I did some running with sore legs and it got 1000 times worse!) Today I am so ready for an intense back/bis/cardio workout!!

Who mentioned bloating earlier - I bloat as well, but it's not water retention - only my tummy bloats! I am going to check it out next week. What sorta specialist should I see, anyone knows? Gastro?

Diet yesterday:

M1: 150gm oat groats; 1/2 C cottage cheese
M2 150gm brown rice; broccoli, cauliflower stor fry, fried ( but blotted to death) fish - sort of small mackarel; 2 fishies
M3: 1/2 C cottage cheese, 1 pear, lots of rambutans ( tropical fruit, no idea what's their nutritional value - can't find it anywhere)
M4: 250gm lean beef, 1 slice WW bread, spring onions, cucumber, 2 fishies.

sara

Fruits, Fiber (Veggies or Grains), dairy and Sugar Alcohol can cause you to bloat

www.metzgerbodies.net
www.myspace.com/smbdybldr

dalila

Hi sara, thanks for the feedback.. I don't consume sugar alcohols, and I always used to eat lots of fruits, veggies and complex carbs, but started bloating only 5 years ago, hmm....trying not to worry!

klmclean

Had no idea you started a new journal. I would have been by sooner


Good luck with your goals! Let me know what you find out about your "bloating", I've got a bloating problem as well, but mine is definately from water retention. I'm going to the doc next month to get that checked. Not sure what's going on there, but it makes me crazy

Banish bad eating days forever!
Make every day a good eating day

dalila

Good workout today. It was the back and bis day:

Back
WG assisted pull ups 20X15pl offset, 12@12 plates offset ( warm up); 8X10plates offset @4 sets ----> usually I am stronger here, need only 7-8 plates, but I think I did too much warm up.
CG pull downs 10X62.5lbs @ 4 sets
WG Rows 10X90lbs @ 4 sets
One arm DB rows 10X20lbs@ 3 sets

Bis
EZ bar curls 8X29lbs @ 4 sets
Alternate DB curls 8X12lbs @ 4 sets
Preacher curls with EZ bar 10X19lbs @ 4 sets

Cardio
30 min on treadmill - 20 min HIIT.

Diet:
M1: 250gm white beans boiled with spices, 4 EW
M2: 150GM brown rice, 250gm stewed gizzards, 1 C okra
M3: apple - the meals till this point were heavy, couldn"t eat here
M4: 1 S whey, 3 TBS oats
M5: 100gm smoked salmon with capers, huuuuuge bowl of salad ( tomatos, cucumbers, lettuce, spinach)

cal 1603
P 145 - 39%
C 187 - 40%
F 35 - 21%

dalila

Satruday! mmmm, my favorite day in the week!! Had a leisurly breakfast on the balcony this morning, the weather was great, sunny, and bright and without a cloud in the sky!! Then it was the gym time, and I took my time with both the workout and the sauna/shower/massage afterwards. I feel so relaxed right now.

Workout:

Shoulders:
Seated DB Presses 10X20lbs ( 2 sets); 8X20lbs (2 sets)
EZ bar upward rows 8X45 ( 4 sets)
DB Bilateral Side Raises 10X12lbs ( 2 sets); 10X10lbs ( 2 sets)
ss
Front DB Raises 10X10lbs ( 4 sets)
Cable Unilateral Side Raises 12X12lbs ( 3 sets)
Bent Over, standing Rear Delt Flyes 12X10lbs ( 4 sets)

Abs
Fit Ball crunches 3X20
Reverse Crunches 2X15
Obliques 2X15

Cardio - 40min on treadmill ( 30 min jogging at 8.5 level)


Diet:

M1: 2 slices home made 100% WW bread with FF cheese spread; whey
M2: (PW) 3tbs raw oats, whey
M3: Stirfried chicken breast with okra and cashewnuts; 100gm brown rice
M4: Dory fish fillet in cajun seasoning, watercress, 2 glasses of wine.

sara

Im no expert.. but I think our metabolisms slows down as we get older.. due to that, we need to be-careful and notice what kind of food that bloats us and make us hold water

www.metzgerbodies.net
www.myspace.com/smbdybldr

sara

Meals look good and
My opinion: Post workout carbs need to be a little higher

www.metzgerbodies.net
www.myspace.com/smbdybldr

dalila

hey sara, thanks for the advice, I think you might be right. I used to eat carbies for dinner, which is like an hour after my workout so I never used to take lots of carbs immediately PW. But since I need to lose a bit of fat, I decided to skip them for dinner, but I forgot to up them in the PW meal.. will have to rearange carbies a bit.

are you having a good weekend?

sara

Dinner (if its the last meal) should be Fat, Protein & Veggies.. Post workout meal gotta have the carbs and whey protein

My weekend? I dunno

www.metzgerbodies.net
www.myspace.com/smbdybldr

dalila

Diet:
M1: 1 thick slice home made WW bread, NF cream cheese, 1 egg, 3 EW
M2: 1/2 C brown rice, 1C stewed gizzards, 10 small shrimp, 1C okra, 2 fishies
M3: Apple
M4: PW - whey + 1/2C raw oats
M5: chicken breast, stirfried mushrooms and green peppers, 2 fishies
M6: 1 slice WW breadm SF jam, cocoa wit splenda & FF milk

Cals 1756
P 172 ( 40%)
C 167 ( 34%)
F 49 (26%)

TRAINING -was in a rush

Chest and Tris
EZ bar flat bench presses 15X44lbs; 8X54lbs ( 3 sets )
SS
CG EZ bar tri presses 8X 29 lbs ( 3 sets)

Inclined DB Chest presses 10X15lbs ( 4 sets )
ss
Skull Crushers 8x24lbs ( 4 sets)

Flat bench flies 12X15lbs ( 4 sets)
ss
Rope press downs 8X36lbs ( 4 sets)

Straight bar press downs 10X25lbs ( 3 sets)

Cardio - 30 min ( 20 min HIIT)

PreMier

How was your weekend?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

klmclean

Hi Dalila

How've you been?

Banish bad eating days forever!
Make every day a good eating day

dalila

Hi Kerry and Jake, I am fine, thanks,just starting to miss my boyfriend quite a lot - I said earlier he was on a business trip to Germany and Austria. Well thankfully he is coming back tomorrow!

Weekend was nice, save the fact that a stupid car jockey ( in this club where we were partying) broke one of the fog lights on my car! They will pay me back for fixing it, but still!! I had some visitors ( good friends) from Singapore, so I mostly spent the weekend with them.

How are you guys?

klmclean

I'm not doing bad, I'm excited about the weekend coming, I'm going to the states with my boyfriend, my sister and brother-in-law and my two nieces to do some Christmas shopping. Can't wait to go to Red Lobster, we don't have one here.

Banish bad eating days forever!
Make every day a good eating day

PreMier

What is a car jockey?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

dalila

Jake, a car jockey here is the person that parks your car ( in restaurants, nite clubs, hotels...) and then brings it back for you .. what do call it?

Kerri, thats really exciting! Have a great time!
You know, even after all this time spent in Malaysia, I am still not used to having a really hot and green xmas and new year's. Its like, the tree is up, and all, and then you wear your swimmers and jump into the pool... hahahahah