Thread: Health With In

You are TINY!!! Good luck!! (low sodium soy sauce i'm sure)

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!!

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

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

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

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?

Originally Posted by MonStar

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

Thanks

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.

good luck on that diet... i might die

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.

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.

Hey Katia!

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!

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)

Originally Posted by Emma-Leigh

Hey Katia!

Heeeeeey! Thanks for checking up

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.

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).

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).

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?

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?

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!)

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!

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!

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!!

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.

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.

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!!

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.

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.

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

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.

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!

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.

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.

Welcome back!!! & Good Luck

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.

Originally Posted by sara

Welcome back!!! & Good Luck

Hi Sara! Thank you.

Originally Posted by Katia7

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.

Someone I know used to get the same stupid comments ( Are you trying to get big?)from time to time from moronic guys. Her comeback is " As I matter of fact, I do. I'm going to get bigger than you". That really shuts em up and guys do talk. Once the word gets around, they'll leave you alone.

Originally Posted by Egoatdoor

Someone I know used to get the same stupid comments ( Are you trying to get big?)from time to time from moronic guys. Her comeback is " As I matter of fact, I do. I'm going to get bigger than you". That really shuts em up and guys do talk. Once the word gets around, they'll leave you alone.

It's sooooo anoying. Why did he have to say that? I never asked for his opinions! And I saw a couple of other guys passing by and staring (eh, at least they didn't say anything). All the other women who were in a lifting area were A LOT bigger then me.. why don't they get those comments?

As you've noticed I haven't been posting my diet. Well it's because it's been HORRIBLE. I've been running around the city all day and have no food in the house, so I've been eating whatever I come across or whatever is fast to get on the way. I can't wait to have a NORMAL schedule. I work till 10PM too.. so by the time I get home all the stores are closed. I should have more time tomorrow so I'm cooking enough food for the ENTIRE week! Or however much I can fit on to my little shelf in the fridge.

Now I'm just gonna vent a little (feel free to ignore)...
The city was IMPOSSIBLE today. All these NASTY men were making all these dirty comments and making noises. And I really do not take these types of things well. It just makes me feel invated. Why do that??? Do they actually think that women like that? Or do they just get off on that? I mean you want to look at a woman, fine! but why make nasty comments and noises?!!! And after that, for the rest of the day the smallest thigns were bothering me.

Originally Posted by Katia7

And I saw a couple of other guys passing by and staring (eh, at least they didn't say anything). All the other women who were in a lifting area were A LOT bigger then me.. why don't they get those comments?

Because they're not used to seeing women, especially smaller women, lifting any serious weights. Hold your head and be proud. You are doing good things for yourself.

I'm not a "starer", but I do notice when a woman is lifting conscientiously. They are few and far between.

Originally Posted by Katia7

All the other women who were in a lifting area were A LOT bigger then me.. why don't they get those comments?

Because the guys are SCARED that the bigger women will show them up!!

Don't let it get to you- it is just a reflection of their insecurities.