Journal of the Journey...

Cris2Blis · 05-10-2005, 03:57 PM

I've been around for months and now I'm going to start a journal- woo hoo! I've been keeping an old fashioned journal but it was beginning to be a lot less detailed and filled with more

than

So I had to act quick and get my IM journal in full swing. I know you all won't let me slip! Some quick info on me, 23F who needs to be in or around a gym damn near every day. I'm currently just wanting to continue eating clean, step up the cardio, and get LEAN. (Join the club, I know!) I will post this evening and I'll probably include meals/workouts for the week and go from there. PLEASE VISIT OFTEN! -Cris

Cris2Blis · 05-10-2005, 08:36 PM

Sun May 8th (slept in... tried to make meals work)

M1: 2/3C oats, 4 EWs 3 FO caps

Workout: Chest, Tris, Abs
Cardio: Eliptical, 300 cals / 80yd sprints (x10)

M2: 1/2C oats, 1.5 scoop PP, green beans
M3: 1/3C oats, 1/2 can tuna, green beans
M4: 1C FFCC, 1TB natty pb, 2 FO caps

*this was a solid day to use as a starting point for the journal

other than the sleeping till noon thing...
*pp = VPX zero carb
*usual splits are chest/tris, back/bis/shoulders, legs/abs
*cardio varies... sprints/jumprope/elliptical/treadmill (get bored easy)

Monday May 9th

M1: 1/2C oats, 4 EWs, 1/2 yolk, 3 FO caps
M2: 1/3C dry brown rice, 1/2 can tuna
M3: same as M2

Workout: Legs/Abs
Cardio: off

M4: 4EWs, 1/3C oats, green beans
M5: 1 scoop PP, green beans
M6: 1C FFCC, 1TB natty pb, 5 strawberries, 2 FO caps

Tuesday May 10th

M1: 4EWs, 1/2C oats, 3 FO caps
M2: 1 scoop pp, 1/2C oats
M3: big salad, chicken, green beans
M4: 1/2 apple only (bad planning) but M3 was BIG
M5: 1/2C oats, can tuna

Workout: Back (gonna be sore!), Bis, shoulders, light abs
Cardio: the plan was a 1.5 mile run but a thunderstorm put a damper on that idea... got about half of that in. then i tried to get some sprints in and a crack of lightning mid-sprint sent me hauling ass to the car

will make up the cardio tomorrow

M6: 4 EWs, 1/4C oats, 2 FO caps (late for carbs but it was a hard workout... is that ok??)

OK I'm all caught up now! And so excited b/c I just got wireless on my comp and its a lot faster

Pylon · 05-10-2005, 09:59 PM

Looks like a solid plan. Good luck with it!

Where would we be without wireless?

b_reed23 · 05-11-2005, 12:59 AM

hey cris...thought I'd pop in to see how its goin...a few questions though...how many grams of protein are you getting everyday? What is your workout schedule? What kind of plan do you have as far as weights go?? BILLIE

Cris2Blis · 05-11-2005, 03:06 PM

Wed May 11th

(never mentioned the daily pill popping: 1multi, 2 glucosamine, 2 diges. enzyme, 5 fish oil caps)

M1: 4 EWs, 1 yolk, 1/2C oats
M2: 1/3C dry brown rice, 1/2 can tuna
M3: same as M2 plus some SF gummy bears (SHHHH!)
*note to self... bump the rice to 1/2C... very tired around 4:00
M4: can of tuna (albacore!), medium apple, can of green beans

workout: chest/tris (details TBA)
cadio: TBA (gotta make up for yesterday!)

M5:
M6:

will post again at the end of the day... got a free minute at work to update

BILLY: the plan is sticking to a 1650 cal, 40P/30C/30F breakdown, with the protein around 165g. BUT... my macros have been slippin and slidin and i've got to get it tweaked to where i want it. i feel like i want to go less fat intake... like i said i've got to figure out a plan

i will think about it while i'm working out this afternoon!! i will start posting details on the workouts too... so you are liking your plan? i'll have to take a look for some ideas!!

Egoatdoor · 05-11-2005, 07:13 PM

Quote:

Originally Posted by Cris2Blis

BILLY: the plan is sticking to a 1650 cal, 40P/30C/30F breakdown, with the protein around 165g.

Its hard for us to provide any advice about this without knowing your height, weight, bodyfat % and what your specific goals are.

Also, as Billie said, knowing your routine and also how long you have been training ( one month, one year, ten years???) would help.

Cris2Blis · 05-11-2005, 09:19 PM

todays workout: chest/tris
smith machine BP: 40(+bar)x15,12,12 / 50(+bar)x12,10, 8 (that make sense?)
flat bench DB flyes: 10lbx15 / 15lbx12,10,10 / 10lb to failure
flat bench DB press: 15lbx 15, 12, 10 / 10lb to failure
machine press: 60lbx 10, 8, 8 / 35lb to failure
bench tri dips: x25
kickbacks: 10lbx15, 15
overhead tri press: 10lbx15, 15
cable pressdown/pulldown/skullcrusher circuit (3 sets) 40lbx12 ea.
bench tri dips: to failure (didn't take many!)

CARDIO: elliptical 20 min.

M5: 1/3Coats, 1 scoop pp, 1/2C grn bns
M6: 1C LFCC, 2 strwbry

OK kids, now for more details...

Height: 5'6''
Wt: 158
BF: not sure... that's on the to do list, but my guess would be around 20%? I stay pretty solid muscle wise, sometimes more than I like. I put on muscle easily so I'm always second guessing my training routine which gets me all out of whack. my bro and dad are both bodybuilders as well, so i've heard most of the basics and have a good understanding of fitness. but there are so many theories on females who can gain muscle easily... some will say increase the cardio and do low wt/high reps to stay lean. others say u gotta lift heavy regardless and let the lean muscle aid in the fat loss. AAAHHH! guys have it so easy... just lift and the bigger you get the better. not the case for girls...if i did that, especially with legs, i would be like QUADZILLA

I think i'm gonna go with the split i mentioned earlier but do a low wt/ high rep week, then a high wt/ low rep week. any thoughts? personal experiences are greatly appreciated. i've retained my athletic build that i've had ever since HS. always played sports and was in the weight room. same in college, played softball in college and we trained pretty much year round. i realize that i'm typing all of this in the body fat % area but I dont care, lol. I just need to find something that i can be confident will give me the results (along with a CLEAN CLEAN CLEAN diet) that I want. The results being to lose 15 lbs. honestly, i wouldn't care if i lose some muscle in the process so does this alter the CPF ratio that I should be aiming for? should i aim lower with the protein to prevent serious muscle gain? that was a serious shitload of info but I hope to get some feedback/guidance on any of the above.

gwcaton · 05-11-2005, 09:31 PM

Cris , welcome to IM .
Looks like you have several good people in here following along.

Nice wo ! Nice work on th ebench tri dips

How long did that wo take you ? Thats a boatload of volume !

Cris2Blis · 05-11-2005, 09:39 PM

thanks! the workout took around 40 min i think... there were only 5 people in the gym so i took advantage!

Didn't realize the volume until I was typing it all... guessing i'll be sore tomorrow... love it!

Egoatdoor · 05-12-2005, 06:33 AM

That background information was very helpful. I have some thoughts, but one more question before that: how much and what kind of cardio are you doing?

That was a nice chest workout. Hope this is not a sexist comment, but that is pretty impressive volume and weights for a lady...

I never see that kind of stuff in my gym.

Cris2Blis · 05-12-2005, 07:57 AM

thanks, i added the machine press partly b/c it was open and i had a good amount of energy at the gym... feeling it today

based on my rant in the previous post... is that volume not condusive for what i'm after? i'm anxious to hear your feedback. i've done several searches on here and found some similar journals with routines that i'm checking out... also looking at diff. diets/macro breakdown... i've dedicated this summer to finding a plan that will give me results... i'm ready to work!

as for cardio, it varies but i shoot for 4x week either elliptical (20-25 min), jumprope (25 min), running on the track (1.5 mile and sprint work usually), and occasionally running bleachers. i've had a nagging knee prob that's had me on the elliptical a lot lately but i want to be back out on the track (even though its starting to get HOT down here in the south, 89 today!?)

Cris2Blis · 05-12-2005, 03:22 PM

THURS May 12th

M1: 1/2C oats, 4 EWs, 1 yolk
M2: 1/2C oats, 1 scoop pp
M3: 1/2C oats, 1 scoop pp

workout: LEGS... attempted a low wt/high rep plan
smith mach. squats: 20x 15, 15, 15, 12 (30 sec RI)
smith mach. SLDL: 10x 15, 15, 15, 10 (30 sec RI)
adductor: 60x 25, 25, 25 50x30
abductor: 60x 25, 25, 25 50x30
sitting leg curls:30x 15, 15

M4: green beans, 1/2 can tuna, 1/3C oats

cardio: 1 mile run, sprints

M5: salad, 1/2 can tuna, bals. ving. dressing
M6: 1C LFCC, 5 strwbry

Cris2Blis · 05-13-2005, 08:57 PM

Fri. May 13th

felt like crap all day today... no workout

just didn't have any energy... may have gotten a virus/bug at the gym/work...?? hope to feel MUCH better tomorrow and get back in the gym. meals were clean... tough to eat all my meals, just wanted to SLEEEEEEP.

M1: 1/2C oats, 4 ews, 1/2 yolk
M2: 1 scoop pp, 1/2C oats
M3: 1/2C oats, can tuna, TB ffmayo
M4: chicken, green beans
M5: same as M4
M6: 2/3C LFCC, TB natty pb

-just bought a few boxes of SF jello... about to go make it now to have a "treat" this weekend... how bad would it be to have a whole box of stuff...not that i would ever do that

but really that's just like 50 calories yeah? have a great weekend everyone

Egoatdoor · 05-14-2005, 01:25 PM

Hi Cris, thanks for the info. My thoughts:

The Diet: It looks too low in calories to me. You are very active. 4-5 days of weights a week in the gym ( I think???), 4 days of cardio and of course, a job. At 1650 calories, this appears to be too much of a deficit, which I am not sure if you know, can actually be counterproductive in trying to lose weight. If the body feels it is being starved too much, it will actually SLOW DOWN your metabolism and RETAIN fat, not burn it, in order to protect itself.

This is a simple starting point calculator I use to estimate one's maintenance level of daily calorie intake. Using 158 pounds as your weight, I got a maintenance level for you of about 2400 calories( using a 155% activity multiplier):

http://www.bodybuilding.com/fun/issa64.htm

A general rule of thumb is that one would eat 300-500 calories a day less to lose weight in a gradual and effective pattern, or 1900-2100 for you. 1650 is too low and if you have been doing this for awhile and not seeing weight loss, then the metabolism factors I stated above may be occurring. I may seem strange, but you need to eat MORE to lose the weight you are seeking.

For your body type and with the amount of working out you are doing, I would rather see a bit more in the way of carbs and less in fat, maybe a breakdown closer to 40p/35-40c/20-25f. With the amount of training you are doing, you need more carbs to both keep your energy level (AND METABOLISM) up and two, prevent muscle catabolism. If you are afraid of the extra carbs turning into "fat", then take in the extra carbs just before and after your workouts so that it is metabolized.

The routine: If you want to get lean, then I think low rep high weight training is not the way to go. But I am also NOT saying go to high reps and low, easy weights. It may take some experimentation to see what exactly works for you, but I think a 10-12 or 12-15 rep range for the upper body and as high as 15-20 for the lower body ( based on your Quadzilla comment) is best for you. But again, these sets should not be easy just because they are higher reps. The last few reps should be challenging and I would bet you that doing a challenging set of 20 rep squats where your legs and lungs are BURNING on the last 5 reps will get that heart rate and metabolism cracking and help build lean muscle. More lean muscle means your body burns more fat and so on and so on.

I like the idea of high volume, short rest period between sets, weight training for you and would also recommend that you throw in occasional super sets, compound sets and drop sets ( once or twice a month).

Cris2Blis · 05-14-2005, 01:48 PM

Feeling SO much better today... not sure what the deal was yesterday. Hit the gym with lots of energy... the AC was out, and its about 85 out, so i broke a sweat within 5 minutes. but it was good in a weird way to get a serious sweat going... like an under armour or gatorade commercial or something

anyway...

Back/Bis/Shoulders (ended up adding abs also)

Machine row 40x25, 20, 20 45x15
Bentover DB raises 10x15, 15
Assisted pullups (WG) x 15, 12 (NG) x12 (love the narrow grip to end back and move to bis b/c it gets the bis also)
Cable curl 30x15, 15 20x10, 10
Hammer curls 10x 12, 12
Lat raise ss front raise 5x 15, 15
Overhead press 5x15, 15
Machine OHP 25x 12, 12
Ball crunches M-50 L-25 R-25 x2
Hanging bicycle 15x2
Hanging regular 15x1

Cardio 30 min elliptical (415 cals) SOOO SWEATY after this!
*reading tabloids makes time go SOOO fast... ahh the power of celebrity drama... if you all didnt know, oprah is leaving stedmond and there seems to be beef between mary-kate and lindsay lohan... haha

Cris2Blis · 05-14-2005, 01:59 PM

EGO- posted before seeing yours... thanks SOOO much for taking the time to give feedback... I kind of knew that the cals were too low... but what if I'm considering it like a cut? I've been eating too much junk up until a few weeks back but still working out a lot... so that was kind of like a bulk... ?? I will add more carbs though... happily!

so if i've been having a 1/2C before and after workouts, I can bump that to 1C ? i will work on my macros and shoot for what you mentioned... what if i go 1800 cals, keeping it very clean, for a few weeks? like i said if i lose a little muscle mass that will be just what i'm shooting for. that a deal?

also, i'll have to do a search for the supersets and drop sets... i think i know what that is... not positive...? one right after the other (ss) and stripping the weight (drop set)?? thanks again for the info, you're a star!

Egoatdoor · 05-14-2005, 07:17 PM

Quote:

Originally Posted by Cris2Blis

I kind of knew that the cals were too low... but what if I'm considering it like a cut? I've been eating too much junk up until a few weeks back but still working out a lot... so that was kind of like a bulk... ??

I will add more carbs though... happily!

so if i've been having a 1/2C before and after workouts, I can bump that to 1C ? i will work on my macros and shoot for what you mentioned... what if i go 1800 cals, keeping it very clean, for a few weeks? like i said if i lose a little muscle mass that will be just what i'm shooting for. that a deal?

That's fine. Use the scale and the mirror as a guide to how well ( or not well) you are doing. I usually recommend weighing yourself once a week at the same exact time and day. If you are losing 1/2 to 1 pound a week on average, then it would be seem to be working, although the reductions may get harder as you go along. You never really want to lose too much muscle, so be careful of that.

Quote:

also, i'll have to do a search for the supersets and drop sets... i think i know what that is... not positive...? one right after the other (ss) and stripping the weight (drop set)?? thanks again for the info, you're a star!

Compound sets are back to back sets of two exercises for the same bodypart without a rest in between. An example is barbell or dumbbell bench presses followed by DB Flyes or cable crossovers. Super Sets are two back to back sets for two different( usually antagonistic(sp??)) parts such as a chest exercise followed by a back exercise.

Drop sets are a form of stripping. Its usually easier to use dumbbells unless you have a training partner to strip plates off the bar or a gym that has preloaded bars such as 20s, 30, 40s and so forth. You do a set to failure with a relatively heavy weight, then drop down to a lower weight ( what works for me is usually cutting the weight in half) and do that again to failure. If you are really advanced( would not recommend this right away), then drop it again and do another set( this is called a triple drop). Drop sets should only be done once on the last set of an exercise as they are very taxxing and intense. If done correctly, they both promote lean muscle development because the muscle is forced to work beyond the barriers it has been accustomed to before plus can help boost that metabolism by taxxing your central nervous system again beyond where it has gone before if you use drop sets on major muscle group compound exercises.

Egoatdoor · 05-14-2005, 07:26 PM

Quote:

Originally Posted by Cris2Blis

Cable curl 30x15, 15 20x10, 10

Is this normal to drop the weight AND the number of reps the last two sets?

Quote:

Lat raise ss front raise 5x 15, 15
Overhead press 5x15, 15
Machine OHP 25x 12, 12

Why were these done in this order( why not presses done before laterals). Also, front raises should be easier to do than side laterals, but you are using the same weight for each...

????

Cris2Blis · 05-14-2005, 10:38 PM

Sat May 14

M1: 1/2C oats, 4 ews, 1/2 yolk, 3 FO caps
PRWO: 1 scoop PP
M2: 5 oz. chix, 1/2C oats, grn bns, 1TB bals ving
M3: 1/2C oats, 1 can tuna, 1TB LFMW
M4: 1C LFCC, 1TB natty PB, 1.5C grn bns, 20 raisins
M5: 1/2C LFCC, SF Jello, 2 FO caps

*had green tea w/ M3... really suppressed the appetite!! first time in a long time that i've had anything but h2o (other than the occasional long island ice tea... ok and bud light at the braves games!) anyway, gonna keep up w/ the green tea around meal 2 or 3. good anti-oxidants too.

*didn't quite hit 1,800 but won't be a problem starting tomorrow. will have macros starting tomorrow too.

EGO- thanks for the explanations... you've given me some great info and don't think i'm not gonna implement all of it... might take a few days but i'm gonna get the diet/wo's worked out and i really think i'll be headed in the right direction! thanks again.

Egoatdoor · 05-15-2005, 05:10 AM

Quote:

Originally Posted by Cris2Blis

*didn't quite hit 1,800 but won't be a problem starting tomorrow. will have macros starting tomorrow too.

might take a few days but i'm gonna get the diet/wo's worked out and i really think i'll be headed in the right direction!

Its OK to take your time and work into it gradually. Even if its only 1700 or 1750 for a few days while you get used to eating more, thats fine.

You've got a great attitude.

Seanp156 · 05-15-2005, 01:10 PM

Hey Cris, I just stopped in and took a quick look over your journal and it looks pretty solid. Looks like you've got a decent diet and workout plan laid out. I'm not an expert on diet, so others can probably give better advice on that (such as egoatdoor) than I can. Keep up the good work

.

Cris2Blis · 05-15-2005, 03:58 PM

Sunday May 15th

Chest/Tris (30 sec RI on all sets!)

SM BP- 30x 20, 40x 15, 12, 12
FB DBP- 10x 15, 15, 15
FB Flyes- 5x 15, 15, 15 *wt seems low but great form, very steady, and great ROM!
Astd Dips- 12 plate assist x 15, 12, 12
Tri KB- 10x 15, 15, 15
FB DB Skull- 10x 15, 15, 15
Bench Dips- 20, 20, 20

Cardio- elliptical 25 min, 325? cals

*not doing as much volume on the splits, 3/4 things per body part with mod. weight/mod. reps, and great form/ROM
*Air conditoning still out at the gym...

Will post meals tonight... need to go to the grocery... BAD!

HI SEAN

thanks for stopping in!

Cris2Blis · 05-15-2005, 09:58 PM

just got back from the grocery and stocked up on EVERYTHING i need so no excuses!

but i must bitch for a minute and say that the whole process of the grocery store is a pain in the ass... think about it... get a cart, take shit off shelves and put it in the cart. take shit out of cart and put it on the belt. cashier puts shit in bags and back in the cart. shit comes out of the cart and goes into the car... then you get home and lug all of the shit into the house, out of the bags, and back onto shelves/fridge, hoping to not bust the billion cartons of eggs in the meantime... WHEW... officially a pain in the ass!

once i get a hubby that's gonna be his task.

anyway, here are the meals for the day and somehow i'm still low on cals/carbs but i didn't include green beans/spinach salad in the macros...

M1: 2/3C oats, scoop of PP, 3 FO caps
M2: (PRWO) 1/2C oats, 5?oz chix
M3: (POWO) 2/3C oats, scoop of PP, 2 FO caps green tea
M4: 1/8C raisins, 5 oz chix, 1TB LMW, green beans
M5: spinach salad w/ 1/2 can tuna, 15 almonds, 1.5 TB bals. ving.
M6: 1C FFCC, 10 strwb, 1TB natty pb

Total: 1652 cals
F: 44G = 396 = 24%
C: 141G = 564 = 34%
P: 173G = 692 = 42%

ok, obviously i need to add more carbs to M4... and i just got more brown rice to take a break from the oats... and i kind of guessed on the oz. for the chicken, it was off the foreman and i dont have a scale... when its frozen and goes on, how do you guys measure it??

anyway, i'll shoot for keeping the same fats and switching up the carb/protein grams

Pylon · 05-15-2005, 10:16 PM

OK, I went back and read thru your posts. Some thoughts...

Ego's dead on for just about everything. The one thing I would add is there is no one rigth way to get where you are going. Be prepared to make changes constantly to keep your body guessing. Track your calories (you can use fitday.com to help with that.) Don't get stuck in one workout or routine too long. Your body will adapt. Cruise around, find new lifts to challenge yourself, and work hard. You will get there!

Cris2Blis · 05-15-2005, 10:29 PM

Quote:

Originally Posted by Pylon

OK, I went back and read thru your posts. Some thoughts...

Ego's dead on for just about everything. The one thing I would add is there is no one rigth way to get where you are going. Be prepared to make changes constantly to keep your body guessing. Track your calories (you can use fitday.com to help with that.) Don't get stuck in one workout or routine too long. Your body will adapt. Cruise around, find new lifts to challenge yourself, and work hard. You will get there!

guess what my favorite roadside construction object is...

THE PYLON!

Sorry I had to! Thanks for the encouragement. I like the idea of switching up the routine, and will definitely do so as soon as I master this one!

gwcaton · 05-16-2005, 06:49 AM

No Hubby

Have your groceries delivered

Mr. right might be the delivery guy

And I'm not just saying that cos I work in a grocery store

I can't believe I missed your wo post. Old timers is kicking in . Don't see many ladies doing bench dips

i like them. toss a couple weight plates on your lap next time

Cris2Blis · 05-16-2005, 02:04 PM

Quote:

Originally Posted by gwcaton

No Hubby

Have your groceries delivered

Mr. right might be the delivery guy

And I'm not just saying that cos I work in a grocery store

I can't believe I missed your wo post. Old timers is kicking in . Don't see many ladies doing bench dips

i like them. toss a couple weight plates on your lap next time

GW- i think that whole delivery guy, love at first sight, happily ever after scenario is perfect... fingers crossed!

actually... i think that was my dream last thursday...

haha. where can i find these guys... is there a website with pictures!?!

and about those weight plates... whew...you're killing me. i'll try it just for you though!

Cris2Blis · 05-16-2005, 02:23 PM

Mon. May 16th

LEGS!/Abs

(30 sec RI on all sets)

SM Squats 50x 16, 15, 15
SM SLDL 30x 15, 15, 15
Bench step-ups 20, 15, 10 each leg alternating with NO RI at all, knee level bench
Adductor 75x 15, 15, 15
Abductor 75x 15, 15, 15

Hanging knee raises 25, 20, 15, 10
DB standing side bends 10x 15, 15, 10 each side
DB standing oblique twists 20x 50

Cardio 25 min elliptical (330 cals) really good burn here after the leg wo!

this felt like a solid wo (EGO... u agree?) mod weight and i was feeling it with the short RI's

ps- air conditioner is back in business!

Cris2Blis · 05-16-2005, 08:45 PM

HOLY MACROS!

AM: 1 multi, 2 diges. enz, 2 glucosamine, 1 chromium picolinate

M1: 2/3C oats, 4 ews, 1/2 yolk, 3 FO caps
M2: 1/2C (dry) rice, 1/2 can tuna, 1C grn bns, 2 TB bals ving
M3: (pwo) 1/2C oats, 1 scoop pp
M4: (powo) 2/3 C oats, 1/2 can tuna, 10 almonds
M5: 1C peach slices, 1/2 can tuna, spinach salad, 1 TB bals ving
M6: 1C ffcc, 1TB natty PB, 2 FO caps

TOTALS
1,781 cals woo hoo!
41G (F) = 369 = 21%
179G (C) = 716 = 40%
174G (P) = 696 = 39%

OK, this breakdown is good for several reasons.
A: keeps me full, and the carbs keep the energy level up
B: EGO told me to

C: allows me to not worry about bulking b/c the protein total isn't thru the roof

COMMENTS ARE WELCOME AND APPRECIATED!

Pylon · 05-16-2005, 09:05 PM

Looks good, Cris. Nice work!

You know, you should probably post pics. That way we can help track your progress...

05-10-2005, 03:57 PM	#1
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	Journal of the Journey... I've been around for months and now I'm going to start a journal- woo hoo! I've been keeping an old fashioned journal but it was beginning to be a lot less detailed and filled with more than So I had to act quick and get my IM journal in full swing. I know you all won't let me slip! Some quick info on me, 23F who needs to be in or around a gym damn near every day. I'm currently just wanting to continue eating clean, step up the cardio, and get LEAN. (Join the club, I know!) I will post this evening and I'll probably include meals/workouts for the week and go from there. PLEASE VISIT OFTEN! -Cris My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-10-2005, 08:36 PM	#2
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	Sun May 8th (slept in... tried to make meals work) M1: 2/3C oats, 4 EWs 3 FO caps Workout: Chest, Tris, Abs Cardio: Eliptical, 300 cals / 80yd sprints (x10) M2: 1/2C oats, 1.5 scoop PP, green beans M3: 1/3C oats, 1/2 can tuna, green beans M4: 1C FFCC, 1TB natty pb, 2 FO caps this was a solid day to use as a starting point for the journal other than the sleeping till noon thing... pp = VPX zero carb usual splits are chest/tris, back/bis/shoulders, legs/abs cardio varies... sprints/jumprope/elliptical/treadmill (get bored easy) Monday May 9th M1: 1/2C oats, 4 EWs, 1/2 yolk, 3 FO caps M2: 1/3C dry brown rice, 1/2 can tuna M3: same as M2 Workout: Legs/Abs Cardio: off M4: 4EWs, 1/3C oats, green beans M5: 1 scoop PP, green beans M6: 1C FFCC, 1TB natty pb, 5 strawberries, 2 FO caps Tuesday May 10th M1: 4EWs, 1/2C oats, 3 FO caps M2: 1 scoop pp, 1/2C oats M3: big salad, chicken, green beans M4: 1/2 apple only (bad planning) but M3 was BIG M5: 1/2C oats, can tuna Workout: Back (gonna be sore!), Bis, shoulders, light abs Cardio: the plan was a 1.5 mile run but a thunderstorm put a damper on that idea... got about half of that in. then i tried to get some sprints in and a crack of lightning mid-sprint sent me hauling ass to the car will make up the cardio tomorrow M6: 4 EWs, 1/4C oats, 2 FO caps (late for carbs but it was a hard workout... is that ok??) OK I'm all caught up now! And so excited b/c I just got wireless on my comp and its a lot faster My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-10-2005, 09:59 PM	#3
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Looks like a solid plan. Good luck with it! Where would we be without wireless? "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

05-11-2005, 12:59 AM	#4
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	hey cris...thought I'd pop in to see how its goin...a few questions though...how many grams of protein are you getting everyday? What is your workout schedule? What kind of plan do you have as far as weights go?? BILLIE My Journal!

05-11-2005, 03:06 PM	#5
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	Wed May 11th (never mentioned the daily pill popping: 1multi, 2 glucosamine, 2 diges. enzyme, 5 fish oil caps) M1: 4 EWs, 1 yolk, 1/2C oats M2: 1/3C dry brown rice, 1/2 can tuna M3: same as M2 plus some SF gummy bears (SHHHH!) *note to self... bump the rice to 1/2C... very tired around 4:00 M4: can of tuna (albacore!), medium apple, can of green beans workout: chest/tris (details TBA) cadio: TBA (gotta make up for yesterday!) M5: M6: will post again at the end of the day... got a free minute at work to update BILLY: the plan is sticking to a 1650 cal, 40P/30C/30F breakdown, with the protein around 165g. BUT... my macros have been slippin and slidin and i've got to get it tweaked to where i want it. i feel like i want to go less fat intake... like i said i've got to figure out a plan i will think about it while i'm working out this afternoon!! i will start posting details on the workouts too... so you are liking your plan? i'll have to take a look for some ideas!! My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-11-2005, 09:19 PM	#7
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	todays workout: chest/tris smith machine BP: 40(+bar)x15,12,12 / 50(+bar)x12,10, 8 (that make sense?) flat bench DB flyes: 10lbx15 / 15lbx12,10,10 / 10lb to failure flat bench DB press: 15lbx 15, 12, 10 / 10lb to failure machine press: 60lbx 10, 8, 8 / 35lb to failure bench tri dips: x25 kickbacks: 10lbx15, 15 overhead tri press: 10lbx15, 15 cable pressdown/pulldown/skullcrusher circuit (3 sets) 40lbx12 ea. bench tri dips: to failure (didn't take many!) CARDIO: elliptical 20 min. M5: 1/3Coats, 1 scoop pp, 1/2C grn bns M6: 1C LFCC, 2 strwbry OK kids, now for more details... Height: 5'6'' Wt: 158 BF: not sure... that's on the to do list, but my guess would be around 20%? I stay pretty solid muscle wise, sometimes more than I like. I put on muscle easily so I'm always second guessing my training routine which gets me all out of whack. my bro and dad are both bodybuilders as well, so i've heard most of the basics and have a good understanding of fitness. but there are so many theories on females who can gain muscle easily... some will say increase the cardio and do low wt/high reps to stay lean. others say u gotta lift heavy regardless and let the lean muscle aid in the fat loss. AAAHHH! guys have it so easy... just lift and the bigger you get the better. not the case for girls...if i did that, especially with legs, i would be like QUADZILLA I think i'm gonna go with the split i mentioned earlier but do a low wt/ high rep week, then a high wt/ low rep week. any thoughts? personal experiences are greatly appreciated. i've retained my athletic build that i've had ever since HS. always played sports and was in the weight room. same in college, played softball in college and we trained pretty much year round. i realize that i'm typing all of this in the body fat % area but I dont care, lol. I just need to find something that i can be confident will give me the results (along with a CLEAN CLEAN CLEAN diet) that I want. The results being to lose 15 lbs. honestly, i wouldn't care if i lose some muscle in the process so does this alter the CPF ratio that I should be aiming for? should i aim lower with the protein to prevent serious muscle gain? that was a serious shitload of info but I hope to get some feedback/guidance on any of the above. My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-11-2005, 09:31 PM	#8
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Cris , welcome to IM . Looks like you have several good people in here following along. Nice wo ! Nice work on th ebench tri dips How long did that wo take you ? Thats a boatload of volume ! My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-11-2005, 09:39 PM	#9
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	thanks! the workout took around 40 min i think... there were only 5 people in the gym so i took advantage! Didn't realize the volume until I was typing it all... guessing i'll be sore tomorrow... love it! My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-12-2005, 06:33 AM	#10
Egoatdoor Its time to eat...AGAIN! Join Date: Oct 2004 Location: Richmond Virginia Posts: 1,038	That background information was very helpful. I have some thoughts, but one more question before that: how much and what kind of cardio are you doing? That was a nice chest workout. Hope this is not a sexist comment, but that is pretty impressive volume and weights for a lady... I never see that kind of stuff in my gym.

05-12-2005, 07:57 AM	#11
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	thanks, i added the machine press partly b/c it was open and i had a good amount of energy at the gym... feeling it today based on my rant in the previous post... is that volume not condusive for what i'm after? i'm anxious to hear your feedback. i've done several searches on here and found some similar journals with routines that i'm checking out... also looking at diff. diets/macro breakdown... i've dedicated this summer to finding a plan that will give me results... i'm ready to work! as for cardio, it varies but i shoot for 4x week either elliptical (20-25 min), jumprope (25 min), running on the track (1.5 mile and sprint work usually), and occasionally running bleachers. i've had a nagging knee prob that's had me on the elliptical a lot lately but i want to be back out on the track (even though its starting to get HOT down here in the south, 89 today!?) My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-12-2005, 03:22 PM	#12
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	THURS May 12th M1: 1/2C oats, 4 EWs, 1 yolk M2: 1/2C oats, 1 scoop pp M3: 1/2C oats, 1 scoop pp workout: LEGS... attempted a low wt/high rep plan smith mach. squats: 20x 15, 15, 15, 12 (30 sec RI) smith mach. SLDL: 10x 15, 15, 15, 10 (30 sec RI) adductor: 60x 25, 25, 25 50x30 abductor: 60x 25, 25, 25 50x30 sitting leg curls:30x 15, 15 M4: green beans, 1/2 can tuna, 1/3C oats cardio: 1 mile run, sprints M5: salad, 1/2 can tuna, bals. ving. dressing M6: 1C LFCC, 5 strwbry My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-13-2005, 08:57 PM	#13
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	Fri. May 13th felt like crap all day today... no workout just didn't have any energy... may have gotten a virus/bug at the gym/work...?? hope to feel MUCH better tomorrow and get back in the gym. meals were clean... tough to eat all my meals, just wanted to SLEEEEEEP. M1: 1/2C oats, 4 ews, 1/2 yolk M2: 1 scoop pp, 1/2C oats M3: 1/2C oats, can tuna, TB ffmayo M4: chicken, green beans M5: same as M4 M6: 2/3C LFCC, TB natty pb -just bought a few boxes of SF jello... about to go make it now to have a "treat" this weekend... how bad would it be to have a whole box of stuff...not that i would ever do that but really that's just like 50 calories yeah? have a great weekend everyone My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-14-2005, 01:25 PM	#14
Egoatdoor Its time to eat...AGAIN! Join Date: Oct 2004 Location: Richmond Virginia Posts: 1,038	Hi Cris, thanks for the info. My thoughts: The Diet: It looks too low in calories to me. You are very active. 4-5 days of weights a week in the gym ( I think???), 4 days of cardio and of course, a job. At 1650 calories, this appears to be too much of a deficit, which I am not sure if you know, can actually be counterproductive in trying to lose weight. If the body feels it is being starved too much, it will actually SLOW DOWN your metabolism and RETAIN fat, not burn it, in order to protect itself. This is a simple starting point calculator I use to estimate one's maintenance level of daily calorie intake. Using 158 pounds as your weight, I got a maintenance level for you of about 2400 calories( using a 155% activity multiplier): http://www.bodybuilding.com/fun/issa64.htm A general rule of thumb is that one would eat 300-500 calories a day less to lose weight in a gradual and effective pattern, or 1900-2100 for you. 1650 is too low and if you have been doing this for awhile and not seeing weight loss, then the metabolism factors I stated above may be occurring. I may seem strange, but you need to eat MORE to lose the weight you are seeking. For your body type and with the amount of working out you are doing, I would rather see a bit more in the way of carbs and less in fat, maybe a breakdown closer to 40p/35-40c/20-25f. With the amount of training you are doing, you need more carbs to both keep your energy level (AND METABOLISM) up and two, prevent muscle catabolism. If you are afraid of the extra carbs turning into "fat", then take in the extra carbs just before and after your workouts so that it is metabolized. The routine: If you want to get lean, then I think low rep high weight training is not the way to go. But I am also NOT saying go to high reps and low, easy weights. It may take some experimentation to see what exactly works for you, but I think a 10-12 or 12-15 rep range for the upper body and as high as 15-20 for the lower body ( based on your Quadzilla comment) is best for you. But again, these sets should not be easy just because they are higher reps. The last few reps should be challenging and I would bet you that doing a challenging set of 20 rep squats where your legs and lungs are BURNING on the last 5 reps will get that heart rate and metabolism cracking and help build lean muscle. More lean muscle means your body burns more fat and so on and so on. I like the idea of high volume, short rest period between sets, weight training for you and would also recommend that you throw in occasional super sets, compound sets and drop sets ( once or twice a month).

05-14-2005, 01:48 PM	#15
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	Feeling SO much better today... not sure what the deal was yesterday. Hit the gym with lots of energy... the AC was out, and its about 85 out, so i broke a sweat within 5 minutes. but it was good in a weird way to get a serious sweat going... like an under armour or gatorade commercial or something anyway... Back/Bis/Shoulders (ended up adding abs also) Machine row 40x25, 20, 20 45x15 Bentover DB raises 10x15, 15 Assisted pullups (WG) x 15, 12 (NG) x12 (love the narrow grip to end back and move to bis b/c it gets the bis also) Cable curl 30x15, 15 20x10, 10 Hammer curls 10x 12, 12 Lat raise ss front raise 5x 15, 15 Overhead press 5x15, 15 Machine OHP 25x 12, 12 Ball crunches M-50 L-25 R-25 x2 Hanging bicycle 15x2 Hanging regular 15x1 Cardio 30 min elliptical (415 cals) SOOO SWEATY after this! *reading tabloids makes time go SOOO fast... ahh the power of celebrity drama... if you all didnt know, oprah is leaving stedmond and there seems to be beef between mary-kate and lindsay lohan... haha My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-14-2005, 01:59 PM	#16
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	EGO- posted before seeing yours... thanks SOOO much for taking the time to give feedback... I kind of knew that the cals were too low... but what if I'm considering it like a cut? I've been eating too much junk up until a few weeks back but still working out a lot... so that was kind of like a bulk... ?? I will add more carbs though... happily! so if i've been having a 1/2C before and after workouts, I can bump that to 1C ? i will work on my macros and shoot for what you mentioned... what if i go 1800 cals, keeping it very clean, for a few weeks? like i said if i lose a little muscle mass that will be just what i'm shooting for. that a deal? also, i'll have to do a search for the supersets and drop sets... i think i know what that is... not positive...? one right after the other (ss) and stripping the weight (drop set)?? thanks again for the info, you're a star! My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-14-2005, 10:38 PM	#19
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	Sat May 14 M1: 1/2C oats, 4 ews, 1/2 yolk, 3 FO caps PRWO: 1 scoop PP M2: 5 oz. chix, 1/2C oats, grn bns, 1TB bals ving M3: 1/2C oats, 1 can tuna, 1TB LFMW M4: 1C LFCC, 1TB natty PB, 1.5C grn bns, 20 raisins M5: 1/2C LFCC, SF Jello, 2 FO caps had green tea w/ M3... really suppressed the appetite!! first time in a long time that i've had anything but h2o (other than the occasional long island ice tea... ok and bud light at the braves games!) anyway, gonna keep up w/ the green tea around meal 2 or 3. good anti-oxidants too. didn't quite hit 1,800 but won't be a problem starting tomorrow. will have macros starting tomorrow too. EGO- thanks for the explanations... you've given me some great info and don't think i'm not gonna implement all of it... might take a few days but i'm gonna get the diet/wo's worked out and i really think i'll be headed in the right direction! thanks again. My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-15-2005, 01:10 PM	#21
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Hey Cris, I just stopped in and took a quick look over your journal and it looks pretty solid. Looks like you've got a decent diet and workout plan laid out. I'm not an expert on diet, so others can probably give better advice on that (such as egoatdoor) than I can. Keep up the good work . My Journal

05-15-2005, 03:58 PM	#22
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	Sunday May 15th Chest/Tris (30 sec RI on all sets!) SM BP- 30x 20, 40x 15, 12, 12 FB DBP- 10x 15, 15, 15 FB Flyes- 5x 15, 15, 15 wt seems low but great form, very steady, and great ROM! Astd Dips- 12 plate assist x 15, 12, 12 Tri KB- 10x 15, 15, 15 FB DB Skull- 10x 15, 15, 15 Bench Dips- 20, 20, 20 Cardio- elliptical 25 min, 325? cals not doing as much volume on the splits, 3/4 things per body part with mod. weight/mod. reps, and great form/ROM *Air conditoning still out at the gym... Will post meals tonight... need to go to the grocery... BAD! HI SEAN thanks for stopping in! My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-15-2005, 09:58 PM	#23
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	just got back from the grocery and stocked up on EVERYTHING i need so no excuses! but i must bitch for a minute and say that the whole process of the grocery store is a pain in the ass... think about it... get a cart, take shit off shelves and put it in the cart. take shit out of cart and put it on the belt. cashier puts shit in bags and back in the cart. shit comes out of the cart and goes into the car... then you get home and lug all of the shit into the house, out of the bags, and back onto shelves/fridge, hoping to not bust the billion cartons of eggs in the meantime... WHEW... officially a pain in the ass! once i get a hubby that's gonna be his task. anyway, here are the meals for the day and somehow i'm still low on cals/carbs but i didn't include green beans/spinach salad in the macros... M1: 2/3C oats, scoop of PP, 3 FO caps M2: (PRWO) 1/2C oats, 5?oz chix M3: (POWO) 2/3C oats, scoop of PP, 2 FO caps green tea M4: 1/8C raisins, 5 oz chix, 1TB LMW, green beans M5: spinach salad w/ 1/2 can tuna, 15 almonds, 1.5 TB bals. ving. M6: 1C FFCC, 10 strwb, 1TB natty pb Total: 1652 cals F: 44G = 396 = 24% C: 141G = 564 = 34% P: 173G = 692 = 42% ok, obviously i need to add more carbs to M4... and i just got more brown rice to take a break from the oats... and i kind of guessed on the oz. for the chicken, it was off the foreman and i dont have a scale... when its frozen and goes on, how do you guys measure it?? anyway, i'll shoot for keeping the same fats and switching up the carb/protein grams My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-15-2005, 10:16 PM	#24
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	OK, I went back and read thru your posts. Some thoughts... Ego's dead on for just about everything. The one thing I would add is there is no one rigth way to get where you are going. Be prepared to make changes constantly to keep your body guessing. Track your calories (you can use fitday.com to help with that.) Don't get stuck in one workout or routine too long. Your body will adapt. Cruise around, find new lifts to challenge yourself, and work hard. You will get there! "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

05-16-2005, 06:49 AM	#26
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	No Hubby Have your groceries delivered Mr. right might be the delivery guy And I'm not just saying that cos I work in a grocery store I can't believe I missed your wo post. Old timers is kicking in . Don't see many ladies doing bench dips i like them. toss a couple weight plates on your lap next time My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-16-2005, 02:23 PM	#28
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	Mon. May 16th LEGS!/Abs (30 sec RI on all sets) SM Squats 50x 16, 15, 15 SM SLDL 30x 15, 15, 15 Bench step-ups 20, 15, 10 each leg alternating with NO RI at all, knee level bench Adductor 75x 15, 15, 15 Abductor 75x 15, 15, 15 Hanging knee raises 25, 20, 15, 10 DB standing side bends 10x 15, 15, 10 each side DB standing oblique twists 20x 50 Cardio 25 min elliptical (330 cals) really good burn here after the leg wo! this felt like a solid wo (EGO... u agree?) mod weight and i was feeling it with the short RI's ps- air conditioner is back in business! My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-16-2005, 08:45 PM	#29
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	HOLY MACROS! AM: 1 multi, 2 diges. enz, 2 glucosamine, 1 chromium picolinate M1: 2/3C oats, 4 ews, 1/2 yolk, 3 FO caps M2: 1/2C (dry) rice, 1/2 can tuna, 1C grn bns, 2 TB bals ving M3: (pwo) 1/2C oats, 1 scoop pp M4: (powo) 2/3 C oats, 1/2 can tuna, 10 almonds M5: 1C peach slices, 1/2 can tuna, spinach salad, 1 TB bals ving M6: 1C ffcc, 1TB natty PB, 2 FO caps TOTALS 1,781 cals woo hoo! 41G (F) = 369 = 21% 179G (C) = 716 = 40% 174G (P) = 696 = 39% OK, this breakdown is good for several reasons. A: keeps me full, and the carbs keep the energy level up B: EGO told me to C: allows me to not worry about bulking b/c the protein total isn't thru the roof COMMENTS ARE WELCOME AND APPRECIATED! My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-16-2005, 09:05 PM	#30
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Looks good, Cris. Nice work! You know, you should probably post pics. That way we can help track your progress... "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

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