brazeneye

Eventhough I am not starting my program until January, I figured I would start journaling now so that I can provide myself a good base of where I started/coming from with all my progress that I will be doing in the next couple months (and continiuing on with for the rest of my life )

I am 22 years old, 5'3 1/2 and currently 143 pounds.
Location: Calgary, AB, Canada
College student currently studying to be a Legal Assistant/Paralegal.

I want to be quite fit, and in January, I am starting the SOS program for a Jaw Dropping body fromCathy Savage Fitness.

More updates AND pictures, coming soon!

Jaw Dropper In Progress

AKIRA

Holy shit, cant wait! Love those cat eyes.

Now get to work.

6' 209lbs (8/16)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

brazeneye

Imma gettin, Imma gettin

Jaw Dropper In Progress

Burner02

hey! There you are! Now...come January....2....your cute little self better be in here posting workouts...

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

brazeneye

I'll be detailed and descriptive

Jaw Dropper In Progress

Burner02

we wouldn't want it any other way...

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

brazeneye

What the before diet looks like:

Today, this is what I ate:

Breakfast: (6:30AM)
1 scoop PVL Whey Gourmet Cookies & Cream Supreme Protein Powder
1/2 cup fat-free cottage cheese
1/2 oz raisins
splash of plain soy milk
Calories: 266 / Fat:3g 10% / Carbs:23g 31% / Fiber:2g / Protein:38g 57%

Snack: (10:00AM)
Carnation Light Hot Chocolate & 1/2 c. 2% milk
2 large hard boiled eggs
Calories: 285 / Fat:15g 48% / Carbs:18g 25% / Fiber:1g / Protein:21g 30%

Lunch: (12:00PM)
6 pc light-mayo california roll
8 pcs Tuna Nigiri Roll
Calories: 483 / Fat:11g 20% / Carbs:50g 40% / Fiber:3g / Protein:45g 40%

Snack: (3:00PM)
100g of Carrot Sticks
2 low-fat organic muffins
Calories: 437 / Fat:15g 30% / Carbs:71g 65% / Fiber:6g / Protein:9g 8%

Total Calories For the Day:
Calories: 1471 / Fat:44g 26% / Carbs:150g 43% / Fiber:11g / Protein:112g 31%


I'm so mad that I wasn't able to follow the meal plan I set out this morning and that I ate those muffins.

Now I am not sure what to do about dinner

Jaw Dropper In Progress

Seanp156

Have some chicken, veggies, and maybe brown rice?

My Journal

PWGriffin

she could do without the starchy carbs at dinner...chicken and veggies would be great...maybe some kinda good fat source...



I will be checkin in on this journal fo sho....but only if we see progress pics...


from all angles...

yeah, that shit!!!

MySpace

Seanp156

I second that.... The entire post... Depends what time she has dinner though... If it's like 5-6pm I think that rice would be ok, if it's like 9-11pm or later, probably not the best idea. I have carbs all the time at night though .

My Journal

brazeneye

I got lazy and had a scoop of protein powder mixed with some non-fat yogurt at 6pm.

Jaw Dropper In Progress

Burner02

...I'd be starving after that....

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

brazeneye

Yeahhh.. Somehow protein seems to get me. I should probably have another snack now..

Soooo.. I took my measurements, and I feel like a bit like a jigglypuffy.

Waist: 32.75"
Hips: 39" (I am not sure if this is right, I just measured the around from the widest part of my booty)
Calf: 14.75"
Thigh: 22"
Wrist 6.25"

From a body fat calculator, it showed my body fat % as being: 22.6
31.9 pounds of fat
113.1 pounds o lean muscle

Jaw Dropper In Progress

brazeneye

These can't be right.. unless when I did it the first time I was completely off.. Because two years ago, these were my measurements:

Weight: 133.6
Pubic Bone (below stomach): 34.3 inches
Waist Curve (where ribs stop): 28.5 inches
Thigh: 21.5 inches
Across Stomach/Lovehandles (widest part): 31 inches (Now 33.5)
Calves: 15 inches
Biceps: 12 inches

Jaw Dropper In Progress

fufu

I think you forgot about your organs and skeleton.

fufu's 1337 Journal

Your diet will set you free.

Seanp156

My Journal

motiv8ed

Sheesh, my jaw is on the ground right now =)

"Always bear in mind that your own resolution to succeed is more important than any other one thing."
-Abe Lincoln

brazeneye

Food For Today:

Breakfast: (6:30AM)
1/2 cup All-Bran Cereal
1/2 cup fat-free cottage cheese
1/2 oz raisins
1/2 green apple
1 tbls Adam's Natural Peanut Butter
Calories: 361 / Fat:8g 19% / Carbs:64g 54% / Fiber:16g / Protein:23g 25%

Snack: (10:00AM)
2 tbls creamer
Xmas Goodies (WHY OH WHY, haha.. I'm turning into a jolly Santa)
Calories: 236 / Fat:16g 60% / Carbs:21g 35% / Fiber:2g / Protein:3g 6%

Lunch: (12:00PM)
4 oz BBQ Chicken
2 cups Chinese Stirfry Vegetables
Calories: 457 / Fat:15g 30% / Carbs:40g 35% / Fiber:12g / Protein:42g 39%

Snack: (3:00PM)
100g of Carrot Sticks
1/2 cup fruit
Calories: 94 / Fat:0g 4% / Carbs:23g 91% / Fiber:5g / Protein:2g 5%

Dinner: (5:00PM)
Can of tuna
1/2 cup non-fat yogurt
Calories: 215 / Fat:1g 4% / Carbs:18g 35% / Fiber:0g / Protein: 30g 59%

Snack: (8:00PM)
1/2 cup non-fat yogurt
1 scoop PVL Whey Gourtmet Cookies & Cream Supreme
Calories: 170 / Fat:2g 11% / Carbs:12g 26% / Fiber:1g / Protein: 25g 59%

Total Calories For the Day:
Calories: 1533 / Fat:43g 25% / Carbs:142g 42% / Fiber:36g / Protein:125g 33%

Jaw Dropper In Progress

Stewart14

those xmas goodies sound yummy

http://futuretrainer.blogspot.com/ --My new blog!!

brazeneye

They were pretty darn tasty.

Jaw Dropper In Progress

brazeneye

Today is the official start of my Christmas Holiday.

Haven't done any serious damage yet... but then again, it has just started. I don't want to overindulge toooooo much, otherwise I'll be further from my goal once I get back home and really start working.

Jaw Dropper In Progress

fufu

What is your workout routine going to look like?

fufu's 1337 Journal

Your diet will set you free.

Burner02

Is that like, some sort of Candian animal that the rest of us aren't aware of?

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

brazeneye

It's a reference to a Pokemon..

Jaw Dropper In Progress

brazeneye

I'll post that when I come back from Xmas holidays.. My current training looks like this until I get it properly figured out:

Monday:
Morning: 20 minutes HIIT fasted on the stationary bike
Night:
Ab Workout:
3 sets - 30 reps Crunches
3 sets - 30 reps Reverse Crunch
2 sets - 15 reps Elbow to Knee Crunch
2 sets - 15 reps Lying Straight Leg Raises
3 sets - 30 reps Crunches with Twist
45 minute Pilates Tape
20 minutes HIIT on the stationary bike

Tuesday:
Night: 30 minutes steady moderate intensity - stationary bike
Leg Workout:
3 sets - 30 reps Squats w. 8 lb weight
3 sets - 30 reps Wide-stance Squats w. 8 lb weight
3 sets - 30 reps Calf Rocking with Dumbbells w. 8 lb weight
3 sets - 30 reps Lying Abduction
3 sets - 30 reps Lying Adduction

Arm/Shoulder Workout: (all using 8 lb weight)
3 sets - 20 reps Alternating Dumbbell Biceps Curls
3 sets - 20 reps Dumbbell Hammer Curls
3 sets - 20 reps Dumbbell Chest Press
3 sets - 20 reps Dumbbell Lateral Raises
3 sets - 20 reps Seated Dumbbell Reverse Flys
3 sets - 20 reps Dumbbell Wrist Curls
3 sets - 20 reps (each side) Seated Dumbbell Concentration Curls
3 sets - 20 reps Seated Dumbbell Concentration Curls
3 sets - 20 reps Dumbbell Shoulder Press

Wednesday:
Morning: 20 minutes HIIT fasted on the stationary bike

Thursday:
Night: 30 minutes steady moderate intensity - stationary bike
Leg Workout / Arm/Shoulder Workout

Friday:
Morning: 20 minutes HIIT fasted on the stationary bike

Saturday:
30 minutes steady moderate intensity - stationary bike
Ab Workout

Sunday:
30 minutes steady moderate intensity - stationary bike
Leg Workout / Arm/Shoulder Workout

Jaw Dropper In Progress

Nate K

Screw all that girly ab work 2 days a week IMO, or choose some more "difficult" exercises. I'm sure you could use the time for something else or nothing else.

Seanp156

Hrmm... Just my opinion, but I think you should cut the 20-30 rep stuff and go heavier in the 8-12 rep range.

My Journal

Burner02

Hey!
Didn't you say that you are following a tape or something?
Not one to beat around the bushes....that workout is crap.
Too much volume, too many exercises for isolated muscle groups...
I don't even see any chest/back exercises.


You need to target your whole body. Ht the big muscles w/ compound movements 1st. Hit the smaller muscles after. example: Chest then triceps.

As Sean stated...WAY too many reps. Bring them down to the 6 - 12 rep range. (i do one warm up set for 15 reps...but then drop down under 10)

You are already doing a cardio session in the am..no need to do another 'cardio' session w/ the weights.

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Burner02

I posted what my basic workout is in my journal if you want to get an idea.
My rep scheme...I do 'reverse pyramids': I do my heavy work first: low reps, then medium adn then high reps

Example:
Bench Press:
set 1) 315*5 reps
set 2) 315*5 reps
set 3) 225*8 reps
set 4) 135*12 reps

That will hit all muscle fibers. I choose reverse pyramids; hit heavy lifts first, so I am stronger at the begining of the execise and keep the intensity up.

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Burner02

Merry Christmas, B!

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed