Thread: Was on Hiatus, Now On My Way To Success

Welcome back ! As you know there are many here with the knowledge to help you reach your goals.

Good luck

Training: Chest & Triceps

Chest:
1) DB Flyes - 12.5x12, 10x10, 10x8
2) Chest Press - 25x12, 30x10, 30x10


Triceps:
1) Overhead Tricep Press - 12.5x12, 12.5x10, 12,5x8
2) EZ Bar Skull Crushers - 20x12, 20x10, 20x8
3) Cable Pushdowns - 27.5x12, 27.5x9, 27.5x7

Comments: Had a good workout, but my gym is changing companies so I couldn't do some of the exercises with dumbbells because they were too light. Next time will be the way it should be.
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Diet: 1,354 Calories (33% Carbs/48% Protein/20% Fat)

Meal #1
3/4c. Oats
1/2 scoop of Whey Powder
2 Fish Oils

Meal #2
1/2 Oats
1 scoop of Whey Powder

Meal #3
1 can of Tuna
1.5c. of Brussell Sprouts/Broccoli/Mushroom mix steamed
3/4c. Brown Rice

Meal #4
5 Egg Whites
2c. Broccoli
2 tbsp. of Organic Salsa
5 Fish Oils

Meal #5
3 oz. of Fat Free Curd Cottage Cheese
1/2 oz. Almonds
3 Fish Oils

H20: 5L

Comments: Today I can't squeeze another meal, and I know I have to because the calories are too low. I'm aiming towards 1,800-2,000 calories/day. The lower one on cardio and the higher on weight days.

Originally Posted by gwcaton

Welcome back ! As you know there are many here with the knowledge to help you reach your goals.

Good luck

Thanks Gary! Please feel free to comment on my training/diet as well.

Hey Diana,


I promised that I would keep up with you. In your last journal, I didn't keep up with you and I was one of the first to welcome you.
At a glance, I don't think you have enough calories in there. I could also be, Oh, so completely wrong.
You say you weigh about 150 pounds now, your caloric intake should be no less than 1500-1950. Maybe I am wrong as I am not sure how many calories there are in your meals and prospective meals.....
If you are on target regarding your calories, please dismiss the above paragraph as mindless dribble.....

Anyway, for help go to this thread:
Guide to Cutting, Bulking & Maintenance

If you already have, then you are more than halfway there....

Good luck and I promise I will be looking......

Thanks for the good advice Tony, and yes I do know about the calories being low. I have Jodi's guide printed and stored in a binder which I keep my fitness things in. I don't blame you for not coming to motivate me in my last journal, as I haven't been doing anything to stay on track these past months. I am more eager than before!

Originally Posted by dianas05

Thanks for the good advice Tony, and yes I do know about the calories being low. I have Jodi's guide printed and stored in a binder which I keep my fitness things in. I don't blame you for not coming to motivate me in my last journal, as I haven't been doing anything to stay on track these past months. I am more eager than before!

Hey Diana, believe me, it's not that I didn't want to help motivate you, the fact is that I had a pretty strange 4 months at the end of the year, which put me in a pretty dark place inside me and if I couldn't motivate myself, how would I be able to help anyone else? When I hurt my shoulder, which was the last straw, I pretty much quit on me. I tried to come back over and over, but I just quit, something that I had never done. Quitter.......Sounds crappy ah? It's the truth. I should have written that in my journal, but I guess here is just as good, if that's ok with you. I don't want to plague your journal with all the "poor me, pity me" cries.....
What's important here is that you are ready to continue on your path and I am here just to hang out with you as an observer to help you up if you fall. I am no expert, just a buddy.....
Either way, I promise I won't let up or let you down.....and I sure as hell won't quit again...

Don't worry, I understand everything you've explained to me, Tony. I have read your journal as well and all I can say is we are only humans. We have our ups and downs, but the ones who are determined will eventually get up again and come back stronger! Believe me, I have felt like a loser also...wanted to give up on everything, though I chose to start fresh and finally get some action done instead of all talk.

Remember, I appreciate any help, advice, or comment you may have. You're always welcome here and feel free to discuss anything you want in my journal, buddy.

Hey D!

Glad you're back! You'll do great! Stick with it!

Sorry I'm so short... running out to work in a few. Wanted to stop by and say hello, rather than take forever!

I'll be back later tonight with something a little more eloquent!

Good luck!

Hello there, I am slumbering around the office today as I am half asleep but wanted to take a moment to come by and say Hi....

So,

Originally Posted by GoalGetter

Hey D!

Glad you're back! You'll do great! Stick with it!

Sorry I'm so short... running out to work in a few. Wanted to stop by and say hello, rather than take forever!

I'll be back later tonight with something a little more eloquent!

Good luck!

Hey there Ivy,

Thanks for stopping by! It would be great if you can review my training routine and meal plan so far...you have a great opinion, but most importantly you have transformed your body. I truly don't want to be a blob! LOL! It makes me wanna scream...

Originally Posted by fantasma62

Hello there, I am slumbering around the office today as I am half asleep but wanted to take a moment to come by and say Hi....

So,

Hey there partner!

Training: Cardio & Abs

HIIT on Stationary bike - 20 min.

Abs:
1) Ball Crunches - 15, 15, 15
2) Leg Raises - 15, 15, 15
3) Side Planks - 30 sec./side x3
4) Planks - 45 sec.

Comments: My day isn't going as well as I thought it would because I am really hating the way I look, but most importantly how I feel. The HIIT cardio was very effective though, and killed my quads literally. The same with the Ab training. I am quite sore from yesterday's workout too just to top it all off!
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Diet: 1,801 Calories (34% Carbs/46% Protein/20% Fat)

Meal #1
3/4c. Oats
1/2 scoop of Whey Powder
2 Fish Oils

Meal #2
3/4c. Oats
1 scoop of Whey Powder

Meal #3
4 oz. Chicken Breast
1.5c. of Brussell Sprouts mix steamed
1c. Brown Rice

Meal #4
5 Egg Whites
2c. Broccoli
2 tbsp. of Organic Salsa
5 Fish Oils

Meal #5
1 can of Tuna
1.5c. Brussell Sprout Mix Steamed
1 large Green Pepper

Meal #5
3.5 oz. of Fat Free Curd Cottage Cheese
1 oz. Almonds
3 Fish Oils

H20: 5L

Comments: I feel that this calorie range will be a big difference for seeing results. I was starving yesterday, which isn't a good thing!

Hey Diana welcome back!!!
Wishing you the best of luck

Diana,

Diet looks immaculate !

Hey Sara,

Thanks for coming in here and wishing me luck! I'm glad to be back because of the great motivation in this forum.

Originally Posted by gwcaton

Diana,

Diet looks immaculate !

Awesome...that's what I wanted to here!

We all here for eachother

Originally Posted by dianas05

Hi everyone,

My name is Diana. You might not recognize who I am at first, but I had a journal here in around August/September wanting to lose fat and gain muscle. Well, since then it hasn't been really good as I haven't been going to the gym or eating clean for that matter. I am determined more than ever right now because I am aiming to obtain my Personal Fitness Trainer Cerification...so who would go to see a Trainer who doesn't look fit, huh? Anyway, I got all caught up with my job at the hotel and didn't pay attention to what I was actually doing to myself. I went from 123 lbs. to a current 150 lbs. , my self-confidence has gone down the drain ,which is not something you would want. I was very active in the past, training at least 3-4 times/week. I got into great shape before so my goals is to get back to 123 lbs., but more lean with a lower bf%.

Here are my stats:

Female
Age: 18
Height: 5'3
Weight: 150 lbs.
BF %: Unknown - around 28% probably
Waist: will post later
Chest:
Bicep:
Thigh:
Hips:
Calves:

I am free to accepting any suggestions regarding my diet or workout. By the way, welcome to my journal to success...

Hi Diana,
Just wanted to stop by and wish you luck with your endeavours!

Originally Posted by BritChick

Hi Diana,
Just wanted to stop by and wish you luck with your endeavours!

Oh thanks Kerry!

Hi Diana Just sending another word of encouragement. 2005 is your year!!!!! Diet looks awesome too.

Originally Posted by cmrapp11

Hi Diana Just sending another word of encouragement. 2005 is your year!!!!! Diet looks awesome too.

Hey thanks! I need every bit of encouragement I can get! BTW, what's your name?

Hi there kiddo....

How's your day today? I'm a little sore and tired. Today my therapist really worked my shoulder hard and it's sore.
Anyway, just passing by to say hi, so (I am not very original as you can see...)

Training: Legs & Shoulders

Legs:
1) Smith Machine Squats - 40x12, 60x10, 80x10, 100x8
2) Seated Leg Press - 150x15, 170x15, 190x12, 215x10
3) Seated Leg Curl - 55x15, 70x12, 75x10, 75x10

Shoulders:
1) Front DB Raises - 5x12, 10x12, 10x10
2) Seated DB Press - 10x12, 10x10, 10x10
3) Lateral Raises - 7.5x15, 7.5x12, 10x10

Comments: I was really determined to get a good workout here and by focusing, I have done just that! Felt awesome!
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Diet: 1,798 Calories (33% Carbs/47% Protein/20% Fat)

Meal #1
3/4c. Oats
1/2 scoop of Whey Powder
2 Fish Oils

Meal #2
3/4c. Oats
1 scoop of Whey Powder

Meal #3
4 oz. Chicken Breast
2c. Mixed Greens
1c. Brown Rice

Meal #4
I can of Tuna
1/4c. Brown Rice
1.5c. Brussell Sprout Mix

Meal #5
6 egg whites
2c. Broccoli
2 tbsp. Salsa
5 Fish Oils

Meal #5
4 oz. of Fat Free Curd Cottage Cheese
1 oz. Almonds
3 Fish Oils

H20: 5L

Comments: I'm glad my diet is looking good...So far it has been a week of clean eating...no cravings either, which is a good thing!

Originally Posted by fantasma62

Hi there kiddo....

How's your day today? I'm a little sore and tired. Today my therapist really worked my shoulder hard and it's sore.
Anyway, just passing by to say hi, so (I am not very original as you can see...)

Hi Tony,

Training-wise, my day was great (I do them at 5am). Work-wise, it was crazy at first but things have gotten better. There was this big misunderstanding that I was quitting my Housekeeping Supervisor position just because I took a week off for school reasons. I told the Executive Housekeeper (who's my boss) , though I guess she thought I was doing it on purpose to have her do all the work! Come on, I've been putting months and months of hard work, which has made me end up here in this body anyways. Some people...they just have weird explainations sometimes! Overall, I'm pretty good. I need to get some sleep though as I only slept 5 hours yesterday.

I hope everything is alright with your shoulder, especially it being injured.

Diana, Im so glad that your diet and training is going well Keep up the good work and it will just get better and better

Originally Posted by dianas05

Hey thanks! I need every bit of encouragement I can get! BTW, what's your name?

<------ Crissy

Sara The few first days are always the hardest, but it gets way better later on. Thanks!

Crissy Nice to meet you! I'm happy that you came to my journal.