Health With In

Katia7 · 06-07-2005, 06:09 PM

I've been away from the board for quiet some time, because my schedule is INSANE right now. But I really need some help with my crazy diet.
My Dr. put me on a no wheat, not sugar (not even fruit), no dairy diet. Plus all my food allergies (oats, penuts, cod, corn,and soy. Eggs are OK once in a while. And the only protein powder I can tolerate is rice protein.) are not helping the situation. So I really need some help with this.
Goals:
I'm 5'0, about 115lb. A size 3. My legs are OK, but my upper body needs to shed the fat.
My goal is to lower my body fat. And get down to a size 1.

DIET
I'm not sure if this is good, but I'm thinking of eating pretty much the same thing every day, because that's the easiest way I can keep things under control (just having everything as a routine).

Meal 1:
1/2c kamut flakes
1/2T ground flaxseed
1T rice protein

Meal 2: PWO
3oz chicken
1/2c brown rice
broccoli
2 EFAs
soy sauce (1T)

Meal3 :
3oz chicken
1/2c kamut or spelt spaggheti
broccoli
2 EFA
soy sauce (1T)

Meal 4:
Sprouted rye bread
3oz turkey (deli)
2 EFA
tomatoe

Meal 5:
3oz chicken
broccoli
coliflower
2 EFA

That's about: Calories:1219g P:118g C:125g F:23g Fiber:30g

WORKOUT--Upper/Lower split 3 sets of each
UPPER
DB chest press
lat pulldown
DB rows
DB shoulder presses
DB overhead tricep extensions
cable curls or hammer curls (whatever is available)

LOWER
DB squats
DB stationary lunges
DB SLDL
calf presses

Schedule: all cario classes are about 30 min of actual cardio (the rest is stretching and ab work) I will take at least one of the days off (maybe 2 but no more then that), just depends on my schedule. And weights I'm fitting in wherever I can, also depends on my schedule, but I'm doing upper/lower twice a week each.
M-cardio-kickboxing
T-step
W-50 min elliptical
Th-step
F-cardio-kickboxing
S-step or spinning
Su- cardio challange

Critique/Advice/Suggestions are always welcome

Cris2Blis · 06-07-2005, 09:36 PM

You are TINY!!!

Good luck!!

(low sodium soy sauce i'm sure)

Katia7 · 06-08-2005, 08:58 AM

Quote:

Originally Posted by Cris2Blis

You are TINY!!!

Good luck!!

(low sodium soy sauce i'm sure)

Tiny and fat lol (fatter then I'd like to be)
Yup low sodium, wheat free Tamari.

And THANKS!!

Cardinal · 06-08-2005, 03:16 PM

You staying full on 1220 kcals? That looks like a pretty strict cut for all the work you are doing (lifting and cardio etc).

IIRC last time I read in your journal, you were getting settled in in NY. How is that going? Maybe the reason for the insane schedule =D

M.J.H. · 06-08-2005, 04:13 PM

Good luck!! I am sure you'll achieve your goals. Hang in there.

Katia7 · 06-08-2005, 07:52 PM

Workout
lat pulldown
12x45
10x45
8x45

DB rows
7x45
8x40
10x40

machine chest press (DB were taken..grrrrr)
15x45
14x45
12x45

machine shoulder presses
10x20
8x20
8x20

DB overhead tricep extensions
15x15
15x15
14x15

hammer curls
10DBsx15
10DBsx15
10DBsx15

30 min elliptical

Diet
9:30
1/2c kamut flakes
1/2T ground flaxseed
1T rice protein

1:00PWO
3oz chicken (raw)
1/2c spelt spaggheti
LOTS of broccoli+coliflower
2 fish oil caps
soy sauce (2T)

4:30 was stuck at the mall.
1 whole chicken breast
roated veggies
pickle
1tsp ketchup

8:00
trail mix (dried fruit and nuts)
not sure if I'm suppose to be eating dried fruit, but I realised it after I ate it.. isn't that always the case lol

Katia7 · 06-08-2005, 08:00 PM

Quote:

Originally Posted by Cardinal

You staying full on 1220 kcals? That looks like a pretty strict cut for all the work you are doing (lifting and cardio etc).

IIRC last time I read in your journal, you were getting settled in in NY. How is that going? Maybe the reason for the insane schedule =D

Hey!
Yup.. that is the reason lol. Still can't get used to it. Because of all the interviews I'm doing now I never know what the next day will consist of. And my evening job is not helping the situation lol.

As far as 1220. I'm full on it when I follow it exactly the way it's layed out, but because of my retarted shcedule, sometimes that meal plan is completely off (much higher in calories too), and that is why I'm still at the same weight I was before

I'll see how it goes, I can always increase, right?

Quote:

Originally Posted by MonStar

Good luck!! I am sure you'll achieve your goals. Hang in there.

Thanks

Katia7 · 06-09-2005, 08:22 PM

Cardio: Step class + Abs

Diet
8:00
1/2c kamut flakes
1/2T ground flaxseed
1T rice protein

11:30
1/2c brown rice
coliflower
3oz salmon
soy sauce (1T)

2:30 forgot fish oil caps at home
1/2c spelt spaggheti
broccoli
3oz chicken (raw)
1T ketsup

4:30
Sprouted rye bread
4oz turkey (deli)
1c brown rice
coliflower

6:00 sooooo hungry!
3oz chicken (raw)
1/2c brown rice
Sprouted rye bread

8:30 and this is why I'm not getting to my goals.. I'm not even suppose to be eating sweets for medicak reasons (digestive).. bleh
ice cream
granola
had CRAVINGS OMG! I tried drinking water, eating healthy things (meal at 6:00), nothing helped...grrrr

I've been walking all day today.. soooo tired. Maybe I really should increase my calories? Or maybe I should increase them only on the days I'm running around all day, because on the days I'm not I feel fine on 1200.

TriZZle305 · 06-09-2005, 08:26 PM

good luck on that diet... i might die

Katia7 · 06-11-2005, 07:57 AM

I'm upping my calories

I guess that will help me not have those binges every week that ruin everything. Eh, It better!

OK.. here's the plan: 1400 cals P:140g C:140g F:30g And on rest days I might go a little lower.

I'm also starting a new routine:
Mon- kickboxing class + circuit
Tues- step cass
Wed- circuit
Thurs- REST DAY
F- circuit + HIIT
S- Spinning
Su-REST DAY

Here's the circuit. Turned out Emma wrote it

So I have no doubts in it

I've never done a circuit or HIIT so this is exciting!

MONDAY
Compound circuit x 3 (6-8 reps)
Squats
Decline Bench
Assisted Pull-Ups
Overhead Lunges
Bent-Over Rows
Isolation circuit x 2 (8-10 reps)
Concentration Curl
Tricep Dips
Side lateral raise
Calf raise (toes straight x 10, toes in x 10, toes out x 10)

WEDNESDAY
Compound circuit x 3 (6-8 reps)
Plie Squats
flat bench press
isometric row machine
overhead press
close grip lat pulldowns
Isolation circuit x 2 (8-10 reps)
barbell curl
triceps pressdown
front raises
calf raise

FRIDAY
Compound circuit x 3 (6-8 reps)
Froggie Jump Squats
Incline Bench Press
Assisted Wide-Grip Pull-ups
Pushups
Kneeling Cable High Row
Isolation circuit x 2 (8-10 reps)
Hammer Curls
Skull crushers
Rear Delt Raises
Calf raise (toes straight x 10, toes in x 10, toes out x 10)

OK, I'm "debloating" this weekend lol and starting the diet on Monday.

Katia7 · 06-13-2005, 12:19 PM

MONDAY
Cardio: kickboxing class + abs Bleh... my legs felt so stiff for some reason. But I could actually complete her whole ab routine

Finally!

Weights:
Compound circuitrepsxweight
Squats
20 x 40
15 x 40
20 x 40

Decline Bench
20 x 10
20 x 10
18 x 15

Assisted Pull-Ups
level 2 x 8
level 2 x 8
level 2 x 10

Static Lunges
15 x 30
20 x 25
15 x 30

Bent-Over Rows

forgot about them

Isolation circuit
Concentration Curl
15 x 10
5 x 15
5 x 15

Tricep Dips Are these suppose to be done with no weight? If so, should I be doing as many reps as I can?
15 x body weight
16 x body weight
20 x body weight

Side lateral raise
10 x 10
10 x 10
10 x 12

Calf raise will increase weight next time
15 x 75
15 x 75
20 x 95

For most of the exercises the weight was too lignt to do 6-10 reps. But I can't get a heavier weight up. So what do I do???

Should I just stick with the lighter weight and do more reps?
For example.. for squats I couldn't get two 30 lb DB on to my shoulder (can't use a smth machine either). And for declining press I can't lift a heavier one the ground, but I can pres more.

**Emma-Leigh** · 06-13-2005, 05:18 PM

Hey Katia!

Quote:

Originally Posted by Katia7

For most of the exercises the weight was too lignt to do 6-10 reps. But I can't get a heavier weight up. So what do I do???

Should I just stick with the lighter weight and do more reps?
For example.. for squats I couldn't get two 30 lb DB on to my shoulder (can't use a smth machine either). And for declining press I can't lift a heavier one the ground, but I can pres more.

OK - You really need to aim for the 6-8 rep range for the first bunch of moves. I am confused about why you can't use other equipment
eg:

squats - what about a barbell? If not, you could get a back-pack and stack some weights into that or don't raise the DBs to your shoulders (keep them by your side).

For your declines - how are you setting up? Can you put them onto your tummy and then lean back? Or, can you ask someone to help?

Also - for your lunges... Why did you do static lunges? Overhead lunges are ment to be done in a dynamic movement - so you stand with your feet together and then you move to lunge and then you stand with your feet together again.

Oh - And for the tricep dips, add a plate to your lap and stick to 12ish for your rep range.

Good luck with your diet today!

Katia7 · 06-13-2005, 05:42 PM

MONDAY
Well I screwed up grrrr. Damn sugar cravings!
8:00
.6c kamut flakes
1/2T ground flaxseed
1 flax oil
1.5T rice protein
12:00 PWO
3oz salmon
3/4c brown rice
broccoli
soy sauce (1T)

2:30
1/2c millet
3oz chicken (raw)
3 flax oil caps
soy sauce (1T)
broccoli

5:00
1/2c millet
2oz salmon
soy sauce (1T)

6:30
dessert

(guessing around 500 cals ???) OK, working on the sugar cravings tomorrow. NO SUGAR!!!! I should get some of that Splenda sweetened water for these moments.

Total: 1600 cals P:99g C:207 F:39g (this is not including veggies)

Katia7 · 06-13-2005, 05:58 PM

Quote:

Originally Posted by Emma-Leigh

Hey Katia!

Heeeeeey! Thanks for checking up

Quote:

OK - You really need to aim for the 6-8 rep range for the first bunch of moves. I am confused about why you can't use other equipment
eg:

I'm at Bally's lol So theres a lot more people then equipment.

Quote:

squats - what about a barbell? If not, you could get a back-pack and stack some weights into that or don't raise the DBs to your shoulders (keep them by your side).

I tried holind the DB by the side, but they just fell out of my hands (I have VERY VERY small hands. People are always shocked by how small they are lol) We have a smith machine, but my hands are too small to turn it. There's a squat rack, so I'll have to ask someone to help me with that (I've never used it before).

Quote:

For your declines - how are you setting up? Can you put them onto your tummy and then lean back? Or, can you ask someone to help?

I tried putting DB on to my tummy but then I can't get on to the bench lol. For the last sat (with the 15s) some guy saw that I was struggling to pick them off the ground, so he helped. There HAS to be a way.

I was thinking using the bar, but I have no idea how much it weighs so I'm scared to lift it. I'll find out on Wednesday (I'm always in a rush).

Quote:

Also - for your lunges... Why did you do static lunges? Overhead lunges are ment to be done in a dynamic movement - so you stand with your feet together and then you move to lunge and then you stand with your feet together again.

I have balance problems and I definitely cant hold heavy enough DB over my head. My lower body is a lot stronger then my upper body. Would regular lunges work?

Quote:

Oh - And for the tricep dips, add a plate to your lap and stick to 12ish for your rep range.

OK

We also have a Dip machine (it was just busy today), but would it be a good idea to use it (since I an put a lot more weight ont it), or should I stick with a plate?

Quote:

Good luck with your diet today!

Eh, I was doing soooo well until the end.

Eh.. what is it they say? "Progress not perfection." No sugar tomorrow though!
I might have a friend over, so we might be eating out, but I'll make the best choices (veggies, whole grains, protein!)

**Emma-Leigh** · 06-14-2005, 04:22 AM

Quote:

Originally Posted by Katia7

I'm at Bally's lol So theres a lot more people then equipment.

You need to get pushy and grap the equipment anyway!! Push the blokes out of the way!

Quote:

I tried holind the DB by the side, but they just fell out of my hands (I have VERY VERY small hands.... There's a squat rack, so I'll have to ask someone to help me with that (I've never used it before).

You have never used a squat rack?? My god girl - you have to get that booty squating! It is the only way to a granite butt!

Quote:

I tried putting DB on to my tummy but then I can't get on to the bench lol. For the last sat (with the 15s) some guy saw that I was struggling to pick them off the ground, so he helped. There HAS to be a way.

I was thinking using the bar, but I have no idea how much it weighs so I'm scared to lift it. I'll find out on Wednesday (I'm always in a rush).

DBs would be better - they give you a better range of motion and also prevent your dominant arm from taking over.

If you can't get the DBs up (can you rest them on the top if the bench and then hook your feet and grab them??) then I say just ask someone if they can help you. Who knows - you might make a few friends in the gym!!

Quote:

I have balance problems and I definitely cant hold heavy enough DB over my head. My lower body is a lot stronger then my upper body. Would regular lunges work?

Hmmm - balance issues?? What type - as in you are just clumsy or as in 'inner ear problems'... Because if it is just being a clutz (something I am all too familiar with

) then these will help you in the long-run... Even if you start with reverse lunges (so don't walk, just step back and then step up to standing again) you will get a better result than static lunging (it allows a full range of motion with the added benefit of a lot of stabilisers coming in to play).

Also, the move is not really for your legs - it is a compound move for your entire body - but especially for your abs/vore stabilisers and your delts. But you will find that your legs will also get a workout regardless (a good set of walking lunges, ensuring you go deep enough, will do that for you)... If you can, use a BB, not DBs - this will allow you to 'brace' your arms into the overhead position - and aim to use a weight that allow you to do about 6-8 reps per leg to start with.

Quote:

OK

We also have a Dip machine (it was just busy today), but would it be a good idea to use it (since I an put a lot more weight ont it), or should I stick with a plate?

Dip machine as in 'assisted chest dips' or dip machine as in 'tricep dip'? Because this is ment to be a tricep exercise (not so much emphisis on pecs). Which is why two benches (raise your feet onto the other bench) and a plate would be better.

Quote:

Eh, I was doing soooo well until the end.

Eh.. what is it they say? "Progress not perfection." No sugar tomorrow though!
I might have a friend over, so we might be eating out, but I'll make the best choices (veggies, whole grains, protein!)

Good to see you off to a good start.... Oh well - not much that can be done now. Just get back on that wagon and eat well tomorrow!!

Egoatdoor · 06-14-2005, 08:32 PM

Quote:

Originally Posted by Katia7

There's a squat rack, so I'll have to ask someone to help me with that (I've never used it before).

That's what the instructors are for. Ask them to show you.

Egoatdoor · 06-14-2005, 08:35 PM

Quote:

Originally Posted by Katia7

DB rows
7x45
8x40
10x40

Is this right? You're 5 ft, 115 and rowing with 40 lb dumbbells? Wow, you're strong for your size.

Katia7 · 06-14-2005, 08:43 PM

Quote:

Originally Posted by Egoatdoor

That's what the instructors are for. Ask them to show you.

Yeah, too bad it's almost inpossible to find them, unless they're working out, but then I feel bad interupting their workouts. I'll ask tomorrow though

Quote:

Originally Posted by Egoatdoor

Is this right? You're 5 ft, 115 and rowing with 40 lb dumbbells? Wow, you're strong for your size.

Nooooooo, I wish! Sorry, those were cable rows.

Katia7 · 06-14-2005, 08:54 PM

TUESDAY
Cardio: Step class + abs

Diet:
8:00
1/2c kamut flakes
1/2T ground flaxseed
2 flax oil
1T rice protein

11:30
3oz chicken (raw)
1/2c brown rice
broccoli
3 flax oil
soy sauce (1T)

2:30
3oz chicken (raw)
1/2c kamut spaggheti
broccoli
soy sauce (1T)
oops, forgot oil caps, so I just took extra later on

6:30 eating out, so I'm approximating...
2oz chicken (raw)
1T feta cheese (or less)
1.5c lentil soup

9:15
3oz chicken (raw)
broccoli
3 fish oil caps
soy sauce (1T)

Total: 1200cals P:123g C:120g F:26g Fiber:25g (this is including broccoli.. I also cook it in chicken broth, so it feels weird not to count it

Walked ALL day today.. sooooo tired.
On the good note! I had NO DESSERT today, they looked sooooo good at the place we went to, and I had NONE!!! Feels good!

Cris2Blis · 06-14-2005, 08:59 PM

Quote:

Originally Posted by Katia7

On the good note! I had NO DESSERT today, they looked sooooo good at the place we went to, and I had NONE!!! Feels good!

atta girl!! nothing tastes as good as reaching your goals feels! might want to get some sugar free jello or something non-damaging.

Katia7 · 06-14-2005, 09:28 PM

Quote:

Originally Posted by Cris2Blis

atta girl!! nothing tastes as good as reaching your goals feels! might want to get some sugar free jello or something non-damaging.

sara · 06-15-2005, 12:15 PM

Welcome back!!!

& Good Luck

Katia7 · 06-15-2005, 12:33 PM

WEDNESDAY

Workout:
Compound circuit x 3 (6-8 reps)
Plie Squats (used a DB)
15x30
14x40
7x50

DB flat bench press
8x20
8x20
6x20

isometric row machineI still don't get what that is ??? Is there a picture of it online somewhere? so instead I did...
bent over rows
15x20
13x20
6x25

overhead press Couldn't find DBs I needed ANYWHERE
5x25 plateThis felt retarted
9x30 on machine
9x30 on machine

close grip lat pulldowns
6x60
5x60
4x60

Isolation circuit x 2 (8-10 reps)
cable curl Tried the easy curl bar and only could do 4 reps
10x20
machine curlcable was taken
12x20

triceps pressdown
12x45
15x50 I think the weights on the machine are wrong, that couldn't possibly be 50lb.. I'll try the other one next time

front raises
9xtwo #10 DBsFor was HORRIBLE
12xone #15 DB

calf raise
15x115
13x135

HIIT on elliptical
5 min warm up
7 cycles (30 sec on 1 min off)
10 min steady
=25 min total

When I was doing the tricep pulldowns some guy comes up and goes "Is that not too heavy?" I'm like "Hu?" (no one has EVER said that to me). He's like, "Those will make you bulky. Are you trying to get big?" So I just said "I won't get big, don't worry."

That was soooo not needed! I'm still trying to get into my head that gaining muscle will make me look smaller, not bigger. Eh, can't say he looked like he knows what he's doing.

06-07-2005, 09:36 PM	#2
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	You are TINY!!! Good luck!! (low sodium soy sauce i'm sure)
	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

06-08-2005, 04:13 PM	#5
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Good luck!! I am sure you'll achieve your goals. Hang in there.
	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

06-09-2005, 08:26 PM	#9
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	good luck on that diet... i might die
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH

06-15-2005, 12:15 PM	#22
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	Welcome back!!! & Good Luck
	www.metzgerbodies.net www.myspace.com/smbdybldr

06-07-2005, 06:09 PM	#1
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	Health With In I've been away from the board for quiet some time, because my schedule is INSANE right now. But I really need some help with my crazy diet. My Dr. put me on a no wheat, not sugar (not even fruit), no dairy diet. Plus all my food allergies (oats, penuts, cod, corn,and soy. Eggs are OK once in a while. And the only protein powder I can tolerate is rice protein.) are not helping the situation. So I really need some help with this. Goals: I'm 5'0, about 115lb. A size 3. My legs are OK, but my upper body needs to shed the fat. My goal is to lower my body fat. And get down to a size 1. DIET I'm not sure if this is good, but I'm thinking of eating pretty much the same thing every day, because that's the easiest way I can keep things under control (just having everything as a routine). Meal 1: 1/2c kamut flakes 1/2T ground flaxseed 1T rice protein Meal 2: PWO 3oz chicken 1/2c brown rice broccoli 2 EFAs soy sauce (1T) Meal3 : 3oz chicken 1/2c kamut or spelt spaggheti broccoli 2 EFA soy sauce (1T) Meal 4: Sprouted rye bread 3oz turkey (deli) 2 EFA tomatoe Meal 5: 3oz chicken broccoli coliflower 2 EFA That's about: Calories:1219g P:118g C:125g F:23g Fiber:30g WORKOUT--Upper/Lower split 3 sets of each UPPER DB chest press lat pulldown DB rows DB shoulder presses DB overhead tricep extensions cable curls or hammer curls (whatever is available) LOWER DB squats DB stationary lunges DB SLDL calf presses Schedule: all cario classes are about 30 min of actual cardio (the rest is stretching and ab work) I will take at least one of the days off (maybe 2 but no more then that), just depends on my schedule. And weights I'm fitting in wherever I can, also depends on my schedule, but I'm doing upper/lower twice a week each. M-cardio-kickboxing T-step W-50 min elliptical Th-step F-cardio-kickboxing S-step or spinning Su- cardio challange Critique/Advice/Suggestions are always welcome

06-08-2005, 03:16 PM	#4
Cardinal Registered User Join Date: Nov 2003 Posts: 1,009	You staying full on 1220 kcals? That looks like a pretty strict cut for all the work you are doing (lifting and cardio etc). IIRC last time I read in your journal, you were getting settled in in NY. How is that going? Maybe the reason for the insane schedule =D

06-08-2005, 07:52 PM	#6
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	Workout lat pulldown 12x45 10x45 8x45 DB rows 7x45 8x40 10x40 machine chest press (DB were taken..grrrrr) 15x45 14x45 12x45 machine shoulder presses 10x20 8x20 8x20 DB overhead tricep extensions 15x15 15x15 14x15 hammer curls 10DBsx15 10DBsx15 10DBsx15 30 min elliptical Diet 9:30 1/2c kamut flakes 1/2T ground flaxseed 1T rice protein 1:00PWO 3oz chicken (raw) 1/2c spelt spaggheti LOTS of broccoli+coliflower 2 fish oil caps soy sauce (2T) 4:30 was stuck at the mall. 1 whole chicken breast roated veggies pickle 1tsp ketchup 8:00 trail mix (dried fruit and nuts) not sure if I'm suppose to be eating dried fruit, but I realised it after I ate it.. isn't that always the case lol

06-09-2005, 08:22 PM	#8
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	Cardio: Step class + Abs Diet 8:00 1/2c kamut flakes 1/2T ground flaxseed 1T rice protein 11:30 1/2c brown rice coliflower 3oz salmon soy sauce (1T) 2:30 forgot fish oil caps at home 1/2c spelt spaggheti broccoli 3oz chicken (raw) 1T ketsup 4:30 Sprouted rye bread 4oz turkey (deli) 1c brown rice coliflower 6:00 sooooo hungry! 3oz chicken (raw) 1/2c brown rice Sprouted rye bread 8:30 and this is why I'm not getting to my goals.. I'm not even suppose to be eating sweets for medicak reasons (digestive).. bleh ice cream granola had CRAVINGS OMG! I tried drinking water, eating healthy things (meal at 6:00), nothing helped...grrrr I've been walking all day today.. soooo tired. Maybe I really should increase my calories? Or maybe I should increase them only on the days I'm running around all day, because on the days I'm not I feel fine on 1200.

06-11-2005, 07:57 AM	#10
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	I'm upping my calories I guess that will help me not have those binges every week that ruin everything. Eh, It better! OK.. here's the plan: 1400 cals P:140g C:140g F:30g And on rest days I might go a little lower. I'm also starting a new routine: Mon- kickboxing class + circuit Tues- step cass Wed- circuit Thurs- REST DAY F- circuit + HIIT S- Spinning Su-REST DAY Here's the circuit. Turned out Emma wrote it So I have no doubts in it I've never done a circuit or HIIT so this is exciting! MONDAY Compound circuit x 3 (6-8 reps) Squats Decline Bench Assisted Pull-Ups Overhead Lunges Bent-Over Rows Isolation circuit x 2 (8-10 reps) Concentration Curl Tricep Dips Side lateral raise Calf raise (toes straight x 10, toes in x 10, toes out x 10) WEDNESDAY Compound circuit x 3 (6-8 reps) Plie Squats flat bench press isometric row machine overhead press close grip lat pulldowns Isolation circuit x 2 (8-10 reps) barbell curl triceps pressdown front raises calf raise FRIDAY Compound circuit x 3 (6-8 reps) Froggie Jump Squats Incline Bench Press Assisted Wide-Grip Pull-ups Pushups Kneeling Cable High Row Isolation circuit x 2 (8-10 reps) Hammer Curls Skull crushers Rear Delt Raises Calf raise (toes straight x 10, toes in x 10, toes out x 10) OK, I'm "debloating" this weekend lol and starting the diet on Monday.

06-13-2005, 12:19 PM	#11
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	MONDAY Cardio: kickboxing class + abs Bleh... my legs felt so stiff for some reason. But I could actually complete her whole ab routine Finally! Weights: Compound circuitrepsxweight Squats 20 x 40 15 x 40 20 x 40 Decline Bench 20 x 10 20 x 10 18 x 15 Assisted Pull-Ups level 2 x 8 level 2 x 8 level 2 x 10 Static Lunges 15 x 30 20 x 25 15 x 30 Bent-Over Rows forgot about them Isolation circuit Concentration Curl 15 x 10 5 x 15 5 x 15 Tricep Dips Are these suppose to be done with no weight? If so, should I be doing as many reps as I can? 15 x body weight 16 x body weight 20 x body weight Side lateral raise 10 x 10 10 x 10 10 x 12 Calf raise will increase weight next time 15 x 75 15 x 75 20 x 95 For most of the exercises the weight was too lignt to do 6-10 reps. But I can't get a heavier weight up. So what do I do??? Should I just stick with the lighter weight and do more reps? For example.. for squats I couldn't get two 30 lb DB on to my shoulder (can't use a smth machine either). And for declining press I can't lift a heavier one the ground, but I can pres more.

06-13-2005, 05:42 PM	#13
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	MONDAY Well I screwed up grrrr. Damn sugar cravings! 8:00 .6c kamut flakes 1/2T ground flaxseed 1 flax oil 1.5T rice protein 12:00 PWO 3oz salmon 3/4c brown rice broccoli soy sauce (1T) 2:30 1/2c millet 3oz chicken (raw) 3 flax oil caps soy sauce (1T) broccoli 5:00 1/2c millet 2oz salmon soy sauce (1T) 6:30 dessert (guessing around 500 cals ???) OK, working on the sugar cravings tomorrow. NO SUGAR!!!! I should get some of that Splenda sweetened water for these moments. Total: 1600 cals P:99g C:207 F:39g (this is not including veggies)

06-14-2005, 08:54 PM	#19
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	TUESDAY Cardio: Step class + abs Diet: 8:00 1/2c kamut flakes 1/2T ground flaxseed 2 flax oil 1T rice protein 11:30 3oz chicken (raw) 1/2c brown rice broccoli 3 flax oil soy sauce (1T) 2:30 3oz chicken (raw) 1/2c kamut spaggheti broccoli soy sauce (1T) oops, forgot oil caps, so I just took extra later on 6:30 eating out, so I'm approximating... 2oz chicken (raw) 1T feta cheese (or less) 1.5c lentil soup 9:15 3oz chicken (raw) broccoli 3 fish oil caps soy sauce (1T) Total: 1200cals P:123g C:120g F:26g Fiber:25g (this is including broccoli.. I also cook it in chicken broth, so it feels weird not to count it Walked ALL day today.. sooooo tired. On the good note! I had NO DESSERT today, they looked sooooo good at the place we went to, and I had NONE!!! Feels good!

06-15-2005, 12:33 PM	#23
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	WEDNESDAY Workout: Compound circuit x 3 (6-8 reps) Plie Squats (used a DB) 15x30 14x40 7x50 DB flat bench press 8x20 8x20 6x20 isometric row machineI still don't get what that is ??? Is there a picture of it online somewhere? so instead I did... bent over rows 15x20 13x20 6x25 overhead press Couldn't find DBs I needed ANYWHERE 5x25 plateThis felt retarted 9x30 on machine 9x30 on machine close grip lat pulldowns 6x60 5x60 4x60 Isolation circuit x 2 (8-10 reps) cable curl Tried the easy curl bar and only could do 4 reps 10x20 machine curlcable was taken 12x20 triceps pressdown 12x45 15x50 I think the weights on the machine are wrong, that couldn't possibly be 50lb.. I'll try the other one next time front raises 9xtwo #10 DBsFor was HORRIBLE 12xone #15 DB calf raise 15x115 13x135 HIIT on elliptical 5 min warm up 7 cycles (30 sec on 1 min off) 10 min steady =25 min total When I was doing the tricep pulldowns some guy comes up and goes "Is that not too heavy?" I'm like "Hu?" (no one has EVER said that to me). He's like, "Those will make you bulky. Are you trying to get big?" So I just said "I won't get big, don't worry." That was soooo not needed! I'm still trying to get into my head that gaining muscle will make me look smaller, not bigger. Eh, can't say he looked like he knows what he's doing.