Newbie tryin' to lean out

**jstar** · 05-27-2002, 10:34 AM

Hello ,
I'm new to this forum but I recognize some of the names from mm.com. Glad I found this site.

Well let me introduce myself...I am looking to lose some fat, probably like 10-15 lbs or so. Here are my stats: 5'8" 134, waist = 29" Hips: 37"...bf ??? I get very different answers depending on the methods used so I have resolved to assess my improvement in terms of inches lost, how my clothes fit and of course the mirror because we all know it doesn't lie

I haven't really got it together yet as far as a program and diet.
I really want to lose at least 10 pounds of fat before I go away - which gives me about 10 weeks.

I LOVE carbs, I mean yes, the hi-GI, bad ones, that is my main problem. Gotta get that under control. Once you start eating them you just want more..very dangerous. I am usually pretty good during the week since I am on a work schedule and bring all my food in and prepare it myself but the weekends are another story. I did pretty good this weekend until about a half hour ago when I caved in and had 2 (rather large) blueberry bagels and 4 mini whole wheat pitas (told you I was a carboholic!) I still have plenty of time to make it to the gym so at least I can say I stopped myself even though it would be very easy to get depressed and skip my workout and say "today was a waste, I will start over tomorrow." That is usually what I do though but maybe the journaling will help keep me motivated. Well I have already eaten 1600 cals and it's only 12:30 (ugh)

Today is leg day so I plan to do:
Squats - 2 or 3 sets 15, 10, 8
Plie squats - 2 sets 10, 10
Standing calf raises - 3 sets 125 lbs.
hanging leg lifts - 3 sets 12

cardio: elliptical 60 minutes

I will write more later. Thanks for reading!

**jstar** · 05-27-2002, 02:50 PM

Just checking in, staying accountable. I did make it to the gym. It was quiet for a Monday but busier than I expected, probably due to the weather..anyhow I don't think I pushed myself hard enough on the leg workout but I was feeling a little tired from the carbs earlier:

lying leg curls: 15/40, 8/50, 7/50
squats: 15/50, 12/60, 12/60
plie squats: 12/50, 10/60
calf machine:15/125, 12/150

cardio: 75 minutes on the elliptical...I got some new music this weekend so I just couldn't stop!

**w8lifter** · 05-27-2002, 06:09 PM

Welcome to IM jstar, glad you found us

....and

on the bagels/pitas!

lol

**jstar** · 05-28-2002, 04:45 PM

Hey W8lifter

Thanks for the welcome! I know that was bad but I am so glad I worked out after

Today went back to work after my 4 day weekend (well-deserved I might add). Was kinda a tough day since I found out there are going to be layoffs...tomorrow am!!!...and I have to help the victims pack-up their desks once they have been informed

(I work in HR) So tomorrow isn't going to be pretty, I am hoping it doesn't go so bad though.

Today I was back on track w/my diet..yesterday I actually didn't eat too much after my blunder. Just worked out and later on had some broccoli w/melted fat free cheese. Thats my new secret weapon, fills me right up!!

So for today:

M1: 1 cup oats, whey protein
M2: 2 honey-glazed bbq chicken breasts,
1/2 cp. peppers
M3: planned to have turkey I brought to work but when I went to get it I realized it went bad so I had 2 slices of fat free cheese instead
M4: 2 pitas, 4 slices ff cheese, rice cakes...

that's it so far. Gotta get in the basement and do some cardio before it gets too late!!!

Oh yeah, weighed myself this morning:
Weight: 129
Waist:28.5"

**butterfly** · 05-28-2002, 05:03 PM

Glad to have you aboard!!! Sounds like you're on the right track to reaching your goal

**jstar** · 05-28-2002, 08:15 PM

Hey Butterfly thanks for stopping by

Okay to finish my entry for today:

30 min cardio, elliptical machine
some ab crunches

last meal:
broccoli & ff cheese, sour cream & onion rice cakes. Alright I am outta rice cakes so you guys won't see that in my diet tomorrow

total:
1475
c: 196g (53%)
p: 120g (32%)
f: 27g (15%)

Ok off to do some reading then :o Big day tomorrow unfortunately

**Twin Peak** · 05-28-2002, 08:44 PM

Welcome to IM, keep journaling (since when did this become a verb) and I am sure you'll get lots of helpful input like W8's comment on your bagels! (kidding W8!!!)

**w8lifter** · 05-28-2002, 09:15 PM

Originally posted by Twin Peak
Welcome to IM, keep journaling (since when did this become a verb) and I am sure you'll get lots of helpful input like W8's comment on your bagels! (kidding W8!!!)

funny

**googs** · 05-28-2002, 09:21 PM

I've said it before and I'll say it again you people amaze me with your discipline and dedication something to aspire to

**sawheet** · 05-28-2002, 09:26 PM

Bagels BAD

Oatmeal good

**lina** · 05-29-2002, 03:58 AM

Hey jstar

LOL, your intro to your journal sounds like mine! Confessions of a carb-o-holic! Bagels are my weakness too, and many others but I won't taint your journal with the sin list! From your stats sounds like you are lookin' good already. Hey I'm from MA too! Welcome!

**craig777** · 05-29-2002, 07:02 AM

Hi jstar,

Welcome to IM.

**Stacey** · 05-29-2002, 08:47 AM

HI Jstar!!! Welcome to IM!! Your going to love it here...
I am a bagel freak too, just to confess! But everyones helping me get off them!!

Keep up the journal sweetie, we will all help you!!!

Hey, I was over at mm.com a couple of months ago!! This place is much better! (my opinion)

**Twin Peak** · 05-29-2002, 09:00 AM

Originally posted by w8lifter

funny

Hey W8, I don't even get a smily face?

And yes Princess is a bagelaholic! Hey did you guys know that Atkins makes a low carb bagel. They aren't great but if you have a high tolerance for that sorta thing they are worth a shot.

**w8lifter** · 05-29-2002, 09:10 AM

Originally posted by Twin Peak

Hey W8, I don't even get a smily face?

....will that do?

j/k

**Stacey** · 05-29-2002, 09:12 AM

YA, But Twin Peak, I am doing much better these past 2 weeks!!

You have to admit it dude!!
REALLY Adkins does? But if its gross, I don't want it!!

**Twin Peak** · 05-29-2002, 09:25 AM

Yes much better w8, now I can get on with my day!!!

P -- yes you have! Atkins makes different types of bagels you can get them mail order I think. I think they are okay -- certainly worth a shot.

**Stacey** · 05-29-2002, 09:44 AM

Oh I can do with out the bagels really! As long as I have one once a week, I'm okay!! I say that now, but a few weeks ago, ya right!!

Thanks for the info!!

**jstar** · 05-30-2002, 05:57 AM

Hey everyone!!!

Thanks for the many welcomes, I am loving it here already! I promise to write in your journals too, I have been reading some they really do keep me inspired. About the bagels, I think I should just get off them completely I saw the lo-carb ones at the health store but they were mighty $$$$ expensive.

Well don't have much time to write because I have to get ready for work but I just wanted to say yesterday was not a very good day. It was a long day and a couple of people they let go I was close to so it was a little hard. I am really considering leaving but I have to figure out what I am going to do with myself. Anyways I missed the gym, did well on my diet until I got home then caved in. Then I log into IM this am and see all these responses and it made me feel happy

**jstar** · 05-30-2002, 06:03 AM

Hey everyone!!!

Thanks for the many welcomes, I am loving it here already! I promise to write in your journals too, I have been reading some they really do keep me inspired. About the bagels, I think I should just get off them completely I saw the lo-carb ones at the health store but they were mighty $$$$ expensive.

Well don't have much time to write because I have to get ready for work but I just wanted to say yesterday was not a very good day. It was a long day and a couple of people they let go I was close to so it was a little hard. I am really considering leaving but I have to figure out what I am going to do with myself. Anyways I missed the gym, did well on my diet until I got home then caved in. Then I log into IM this am and see all these responses and it made me feel happy

I am off to work but since I totally have nothing (I mean nothing) to do at work I am going to try to come up with a real diet and exercise plan and post it for you guys later. I need the discipline to stick to it so feel free to give me major

when I don't!!! By the way, everyone at IM rocks

**jstar** · 06-01-2002, 07:35 AM

Alrighty,
I am ready to rock n'roll....

6/1/02 (AM)
Stats:
weight=130
hips = 37.5"
waist = 29.25" (at navel)
waist = 27.5" (narrowest part)
bodyfat = 21.44%
bodyfat lbs: 28
lean mass lbs: 102

goal = bodyfat 12% (14 lbs). Lose 14 lbs of ugly

fat in 10 weeks

diet plan:
Sat-Thurs = 1500 30/50/20 split
Friday = 2200 60/30/10 (is this split ok here?)

weekly average = 1600 cals

cardio = daily, am 45 minutes, no bitching (or yawning) allowed !!!

weights = 4 day split (my weakest areas now are shoulders so I'm prioritizing them)

SAT = Shoulders
SUN = Legs, calves
MON =
TUES = Chest,Triceps
WED = Back, Biceps
THUR =
FRI =

Abs every other day. Crunches and/or hanging leg lifts.

How's that???

**Twin Peak** · 06-01-2002, 09:38 AM

Assuming your split is protein/carbs/fat you are not getting enough protein and you are having too many carbs. Also, the type of carbs matters termendously. Potatoes, yams, oatmeal, brown rice, and veggies are all good. Most others are not on a cutting phase.

The workout program looks good.

**jstar** · 06-01-2002, 10:20 AM

Hey Twin Peak

Actually it's 30% carbs, 50% protein, and 20% fat.
and on Fridays 60% carbs, 30% protein and 10% fat.
I am getting all my carbs from oatmeal, veggies, apples, and only the good stuff, like you mentioned. I am not sure what I should do on my higher calorie day but I figure I will take one if I need it, maybe once every 7-10 days or so and allow myself a few more carbs (if I want). Will probably be mostly oatmeal since I don't really care for yams or potatoes so much.

**Twin Peak** · 06-01-2002, 12:49 PM

That's much better. Definitely take the higer calorie day. It will keep your metabolism from slowing and getting stagnant. Though when you do I hope you are NOT reducing your protein intake. Its okay to drop the fat a bit on the high carb day and dropping fat on the next day would probably be okay as well.

If this diet is not getting you to lose weight regularly you might want to consider throwing in 1 or 2 very low carb days as well during the week.

Fruit is good but don't overdo it, if you are trying to cut.

**jstar** · 06-03-2002, 09:57 AM

6/1/02

Cardio
elliptical 60 minutes

M1 = 2/3 cup oatmeal
2 scoops whey
M2 = grilled chicken
1/3 cup corn

shoulder workout: (reps/weight)

seated overhead press:
1. 25/10
2. 13/20
3. breakdown (bd) set=
4/30 + 4/20
4. bd set =
4/30 + 4/20

upright row (db):
1. 12/40
2. 5/50
3. bd set =
5/50 + 5/40
4. 7/40

lateral raise (db)
1. 16/16
2. 8/20
3. 10/16
4. 11/16

alternating front raise (db)
1. 12/16
2. 8/20
3. 6/20
4. 8/20

side raise (db)
1. 12/20
2. 8/20
3. 15/16
4. 13/16

m3=2/3 cp. lowfat cottage cheese
chopped peppers
m4=salad with
4 oz. grilled chicken

1016 c= 92 (36%)
p= 112 (44%)
f= 24 (20%)

I know, too little food...should have about 500 cals more.

**jstar** · 06-03-2002, 10:16 AM

6/2

Cardio =
45 minutes elliptical

**one thing I forgot to mention on my last post, I wait 1 hour after cardio before eating meal one

M1 = 1 cup oat, 2 scoops whey
M2 = 3 sl. ff cheese, 2/3 cp. corn 6 mini breadsticks

Leg and ab workout (reps/weight):

Front Squats
1. 30/20
2. 20/30
3. 15/40
4. 15/40

Plie Squats
1. 20/40
2. 16/45

Leg extensions:
1. 10/30
2. bd set = 6/40 + 3/30
3. bd set = 6/40 + 3/30

standing calf raise
1. 25/125
2. 14/150
3. 15/150
4. 15/150

hanging leg lifts
3 sets 15 reps

concentrating on quads, my hammies are a bit more developed comparitively.

M3 = 2 scoops whey, 1.3 tbsp PB

My best friend calls me up to play tennis, spent alot of time chasing that ball around because the wind was blowing it everywehere, but it was fun!

M4 = 3 ff cheese, 1/2 pita
M5 = 3 ff cheese, 1/2 pita

1472
c = 202 (55)
p = 112 (30)
f = 23 (15)

I am going to get the macros right tomorrow, promise.

**Twin Peak** · 06-03-2002, 10:49 AM

Originally posted by jstar
6/2

**one thing I forgot to mention on my last post, I wait 1 hour after cardio before eating meal one

Why wait? The hour after exercise is the best time for your body to aborb nutrients.

Also, your rep ranges look a bit high. The 8-12 range with heavier weight is much better.

**w8lifter** · 06-03-2002, 12:45 PM

Are you not hungry on that diet?

**jstar** · 06-03-2002, 06:54 PM

Twin Peak - I wait an hour after cardio to eat because I thought your body is still burning fat at that time and eating right after would interfere w/ the afterburn effect. Am I wrong about this? This is something I read in the Body for Life book. Your absolutely right about the rep ranges, I definitely want to keep the intensity up and need to increase my weights.

W8lifter - I think your refering to my first day and no I wasn't hungry. Must have been the huge dinner I had the night before. Today is my third day and hunger still hasn't struck at all so I must be doing something right (finally!!!

)

**lina** · 06-03-2002, 07:08 PM

Hey jstar!

Looking good! You are strong!

So you are having a carb-up once a week? Your diet looks interesting...sounds like you are doing great!

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