Hammerlynn

nike_girl has been keeping an eye on me elsewhere and suggested that I journal here to! I think it's a good idea because I could use all the perspective that I can get

About me.....

I have gone from a size 26/28 (and they were tight) to a 16(which is where I am now.) I stopped weighing myself when I hit 300lbs and I would say that was around 3 years ago. My guess would be that I topped out around 325-330 ACK! I've been active my whole life with some type of activity but I was a compulsive overeater and the food that I would take it far surpassed my activity level.

Last year I started BFL (for the second time) and stuck with it. I went from 35% bf to 23.8 (that was a MAJOR coup!) I had not worked out since Oct and started back in Jan but not as hard as I had been working. During my hiatus, I gained 8 scale pounds and bf went back up to 32% It was my own fault and I blame no one and make no excuses for myself.

I'm built like my father who is 6'2 and solid. He trains regularly as well (although my parents live in IN so I cant workout with him anymore!) I have a large frame and can easily pack on muscle which is what my old training schedule was...now I am geared more towards dropping bf while maintaining my lean mass.

My goal initally was to get down to around 18% bf..I just want ed to be in a healthy range with good muscle tone. I used to want to be Chyna but I've gotten over that lol. I've kinda got the bug to try to compete too...it was a dream but faded when I stopped on October...I've been bitten by that again! If I decide to compete obviously the bodyfat will have to go WAY lower! I just want to prove to myself that I CAN do it! I figured I'm working hard so why not go all the way! I'm totally NOT built for fitness so BB it is!

Fortunately I live alone so I am in total control over what is purchased and not have to worry about junk in the house. I am very conscious of the people that I keep in my "circle" and seen to surround myself with people who engage in healthy habits..which cannot be all that bad right?

Currently I'm at 232 and 25.9% bodyfat. Since 05/06, I've dropped 20lbs and 6.1% bf and gained 1lb of lean mass (not that I need it!) I'm 5'9" and 30 years old (like age matters!) lol

I train 6 days a week...3 days of lifting (alternate upper/lower body) followed by 20-30 mins of cardio and then 3 days of cardio (45 mins @ moderate intensity) w/ abs. For the lifting, I was doing a 5 day split changed (again) back to what I had been doing. I do 3 sets of 12-15 w/2 exercises per part. If I do 15..the weight goes up. Workouts are at 4am.

My diet is roughly this:

1: protein shake with safflower oil
2: tuna w/ 1TBSP light mayo or a bar in a crunch
3: turkey sand w/ mustard lettuce and tomato or chx and rice w/ veggies(this varies alot depending on what they are serving in the dining hall)
4: usually just a handful of nuts (currently on a sunflower kick)
5: fish or chicken (sometimes add a carb)

I try not to eat alot of carbs after 6pm and I eat very little dairy..it upsets my tummy if you get my drift. I can tolerate eggs and some white cheeses (mozz mostly.)

I drink in excess of a gallon of water a day and take 1 cheat day a week.

My supps are:
Optimum Nutrition protein powder (not really a supp in my book)
Clenbutrx (started this on Sunday...tastes friggin horrible but I like it!)
Glutamine
BCAA's
Multivitamin

Well, I've rambled enough so I now turn this over to your regularly scheduled program and am ready to be ripped to shreds but it's okay..I need that and am VERY open to suggestions.

Now you know why I call it my ramblings

LAM

Hi Hammer !

Dumbest statement made in the Anabolic Zone for Nov

TBD

-----------------------------------------------------

What you talking about Willis ?

Stacey

WELCOME HAMMERLYNN!!!! I am soo happy you listened to Nike_girl (shes one of my great online friends) and joined us here! We are like one big family and your going to get a lot of help!!! I am glad you have been bitten by the bug again to workout and eat clean! It looks like you already no what to do..you just gotta be very consistent! Thats too bad your parents live far away.. having a workout buddy is great.. although I usually workout alone, that can be awesome to.. especially if you have headphones and a cd player ... I ramble to..can u tell? Anyway.. congratulations on the weight you have Already lost, thats sooo awesome!! Your on the right track to being totally fit! Good luck with your goals.. that would be awesome if you competed in BB! I wish you the best, and will be watching you!!!
Take care!

I Believe in the Impossible!!!

Stacey

Okay.. I wanted to also tell you some stuff..and ask questions!
Drink more water.. thats great you already drink a gallon, make it 2- to 2 1/2.. WARNING THOUGH: u will pee alot!
Also~ (oh and I am not a pro..but I think I am a pro with my own body as too how far I have come.. so you don't have to listen to me) I really do think you should Up your cardio~ (unless u don't have time..then your doing awesome w/ what your doing) but if you do have time.. try doing 45 minutes of cardio.. 6 days a week! --instead of alternating it like you do.. keep in the same.. maybe change machines though! This should help you shed weight faster. SWEAT SWEAT SWEAT!
Watch your salt intake too.. not that you have a problem.. but I have found that is a problem is losing weight, and SUGAR TOO!! THATS A MAJOR!! What kind of protein powder do u use? does it have carbs in it??

ANYWAY.. OH AND GOOD JOB FOR waking up at 4am to exercise!! thats great!! I could never do that! What time do u go to bed??|

Okay..later.. have a great night!

I Believe in the Impossible!!!

Hammerlynn

Hey neighbor Did you check out the other Gold's yet? How's the cutting going?

Thanks for the feedback Princess! I will re-work my schedule to up the cardio. I had been doing more before but backed it down a bit. My lifting goes fairly quickly...about 40 mins. I minimize rest to keep my body in fat burning mode since I'm so needing that still. For my cardio, I do vary the machines daily..never doing the same machine two days in a row. I definitely have the time for the 45 daily so will do it! It's all about the burn baby

Water actually is more than a gallon a day...I just figured it out....lol more like 2 I'm guessing! I am the joke in the office because I'm going all the damn time! lol

Sugar hidden in foods had always been a trouble zone for me but over the last 3 years when I really followed the BFL program I learned to read the labels! I was so amazed when I discovered what was there! Salt was never an issue...never used the stuff and watched the foods I got.

The protein powder is Optimum Nutrition. Low carb and only 1g of sugar. and it's still good...go figure! I do mix it with 8oz of soy milk and 8 oz of water.

Bedtime is usually 8-830pm and I'm actually headed there in a few. No later than 9pm I'm out though...would never want to get up! lol

I too train alone but I get lost in the music...I have my headphones with the CD player. I make my own CD's so it's fun

As far as my knowledge is concerned, I've definitely read alot over the years but really read anything I could get my hands on for the last 3 years! Even the stuff that was bogus. I have people ask me for advice all the time and have had success based on what I've told them (damn that feels good too!) I'm going to study for the ISSA certification. I should get the stuff soon. I dont think I'd ever be a full time trainer but I want to learn more and if I can help a few people who are obese then that would be my satisfaction! I know what it's like to feel helpless and hopeless!

Oh..I forgot to add my goal date! That is the weekend of the Olympia 2002! When I began my adventure again in Jan 2001, I went to meet Monica Brant and took a pic with her. She is my ABSOLUTE inspiration and I want to see her again in October and show her the picture we took then and thank her for the inspiration to do this.

Okay...nuff before I get all sappy dammit!

Nite!

J'Bo

Welcome.
It looks like you have a great start to a lean healthy body.
I do dissagree with Princess though, upping your cardio is not what i suggest. You do alot of cardio already. Its your diet that lacks many essential ingrediants. As you know diet is 70% of the battle so i siggest cleaning that up first.

Read the "best nutritional threads" under the diet and nutrition section to learn what to eat. There is a cutting diet that will work for you. Read it and re-post a diet plan for yourself and we will try to work it for you.

....and thats my $.02

Jenny

YEAH HAMMER!!! I'm so glad you did this! You'll get such great feedback here!
I agree with J'bo, go read the sticky threads in the nutrition section.. Although I think you already have since you've been lurking here for a while!!
Talk to you later,
Jen

Hammerlynn

Thanks J'Bo..you look INCREDIBLE! I saw your comp pics NG thanks for bringing me out of the woodwork.

I have read the cutting diet but will read it again.

I will review it at work and make the changes according to my schedule.

Can I change the meals around to adapt to my schedule? Like have the prot shake at work and just eat the strawberries or a peach?

And regarding the cream..I've a bit of a gas problem with dairy but I will give it a try...I can tolerate some in smaller amounts so it should be okay.

Okay..I'm sure I'll come home from work with scads more questions!

Have a GREAT day everyone!

Stacey

Hey Hammer! Jbo is right about the diet being 70% (or more) of the battle! But I do disagree with her disagreeing with Me about not upping the cardio. FROM EXPERIENCE with My Body, My moms Body, AND friends bodies.. we all did a ton of cardio.. and lost weight super fast. Its says in magazines Everywhere that if you are really overweight thats the way to zap fat first, (yes w/ lifting weight too...that ups your metabolism, but you don't want to get all muscular before losing the fat.. you will just be bulky)
Do what you feel is right.. but that is from A LOT of experience with overweight people! (oh and my mother in law took my advice..walks/ jogs 3- 4 miles everynight and you should see her.. she looks awesome. Same w/ 4 of my friends.. and many people at my gym! My sister is majoring in diet and nutrition..on her 4th semester at Texas A & M.. and she said thats all they talk about when it comes to Losing ALOT of bodyfat.. ITS ALL ABOUT the Cardio!

Your protein powder looks good, I have used that stuff before..your right it is yummy for being low carb, and 1g. of sugar! Mine taste like crap! (Isopure-but I only mix w/ water most of the time) I may go back to that one!

Thats one awesome goal date you have there!! Monica Brant is going to be very proud of you!!
GOOD LUCK!!! Your gonna do great!

I Believe in the Impossible!!!

Stacey

THIS WAS POSTED BY w8lifter ~ The PRO~ in the nutritional threads under Diet & nutrition!! hope it helps..

"I would suggest you focus on fat loss to begin w/, unless you feel you only have a small amt to lose. Once you lose some bf and harden up your physique a bit, you can begin a slow bulking program, which will also aid in increasing your strength levels.

If you have specific questions about training, you can post a thread in the training forum, but just a few quick notes....

You will probably see faster fat loss results if you increase the intensity of your cardio sessions and do them after your w8 w/o, not before."

I Believe in the Impossible!!!

J'Bo

....and thats my $.02

Hammerlynn

Okay...here's what I've come up with based on the cutting diet:

6am: 4oz chx or turkey
5 egg whites
small apple (I despise grapefruit)

9am: 6oz tuna
3 egg whites
1 tomato

12p: 5oz chicken
salad

3pm: 2 scoops protein mixed w/ water
1TBSP safflower oil or heavy cream
3 strawberries

6pm: 5 oz meat (turkey, chx or fish)
1 cup green beans or salad

On Monday and Thursday, I will do 1 cup of oats for 6pm as the plan indicates.

Meals at 9a, 12p, 3p are all at work but I have a fridge in the office so that helps.

I know I need to add fat somewhere else. 12p meal is in the employee dining room so there is no good fat around there. Can I add the other fat to any other meal? What about condiments? Light mayo, ketchup and salsa have been used consistently.

Also, I go to bed around 8pm so I cannot get in that 6th meal. Should I have a scoop of protein powder before bed and maybe add some heavy cream to that?

Okay....I think that's my questions for now regarding diet.

Now about the workouts....I think my lifting is fine but the question of cardio is definitely on my mind. Now I currently do 45 mins on non lifting days and on lifting days do 30 mins (the 20 mins is only sometimes on days my legs feel like jello.) So will it be of benefit to me to add that extra 15 minutes on lifting days? I do the cardio AFTER I lift.

I've been doing this since May 06 and it's working but if it's of benefit to me to do that extra 15 minutes I will. I've always been preached that only 20 mins of HIIT 3x/week is all I need ...BAH! I'm one of those freaks that likes cardio..lol

I believe I've covered everything at this point. Need food now!

Hammerlynn

Just a few more things for today...

Lifted upper body and did 30 mins on the stairmaster. I left SOAKED! But damn what a great feeling that is!

Nutrition was decent. I have been very good about staying clean with what I've been eating...even though I know my diet needs some improvements. I only have a cheat day once a week (yes..I need it and still savor it but it's not a binge!!) I work in a hotel/casino and they all have a buffet style employee dining room! Oh the desserts but know I resist the temptation! My lunchmates always have dessert and I just dont crave it.

I picked up some apples, strawberries and heavy cream along with the usual staples.

Had 5 liters of water today.

I have a couple things that I need to rid my fridge of but just because they are not quality carbs (noodles and tortillas.) Nothing else bad in the house. I've been VERY good about that!

I do wonder about the condiments though but I think I asked that in my other rant OH and what about beans? I LOVE black beans and garbanzo beans. Can those be fit in or save them for cheat day?

Sorry for the 20 questions..just trying to get some things straight as I clean up

I'll shush now..I need to get my butt in bed!

J'Bo

Here is a tip, you want a large ass use a stairmaster.
I am doing the stairmaster because i need to build my but up.
The constant glut contractions on that machine will make your booty grow. I am glad that you dont crave sweets, cause you should stay away from them, even on your cheat day. List the condiments that you are concerned about and i will give you a run down of the bad/good ones. Doing great, keep the questions coming its the only way you learn. xxx Oh by the way, no beans on a cutting diet, they are too high in carbs.

....and thats my $.02

Hammerlynn

The internet was created by SATAN! I keep surfing and reading...must go to bed...LOL

I want Jennifer Lopez's ass The stairmaster is my absolute FAVORITE cardio in the entire world! But I rotate machines daily.

I figured so much on the beans but had to ask anyway!

Condiments I use:

Salsa
Light Mayo
Ketchup (only sometimes on eggs )
Frank's Red Hot (I know this is okay!)
Balsamic Vinegar (my love )

So I'm guessing that everything else is okay then! I've not done a specific cutting diet perse other than trying to get in 5 meals/day and eating mod carbs.

As far as sweets...usually only 1 soda on cheat day..I know still bad but but but..... Let me stress that my cheat days are not pig out days...usually just one meal that I've craved during the week. For me it's more about not having structured eating that one day a week. The cheats definitely help me keep focused!

Okay...now for real to bed!

thanks J'Bo!

J'Bo

Salsa=Well tomatos have sugar, but 1 tablespoon is ok for now.
Light Mayo= Use full fat instead it has less sugar. Sugar is evil not fat!
Ketchup= None= Its all sugar.
Franks red= I think its ok but look on the ingrediants= If it has any ingrediants that end with -ose its sugar.
Balsamic Vinegar= Well this is a good one.
Salad Dressings= Use Paul Newmans Salad Dressings
Use Pam for cooking spray for your eggs.

A Soda is fine on your cheat days, maybe try to have a diet soda instead. On your cheat day just make sure you are getting a fat a carb and a protein with every meal. A cheat day keeps me focused as well, so i know where your coming from.

I am addicted to the site too, so your not alone.

Your welcome.

....and thats my $.02

Jenny

Hey Hammer!
Wow, you sure have been busy writing!!
IMO, you shouldn't up your cardio (yet).. Try to get your new diet down perfectly at this point and see what happens..
Do you even have any rest days? when you don't workout at all..
If not, you should start.. one day minimum!

Yeah, J-Lo is a hottie!

Keep working hard! I know you'll reach your goals!!
TC,
Jen

buff_tat2d_chic

Good morning Hammerlynn! Well at least it is morning here...is it there?

~health and fitness are a lifestyle~

Hammerlynn

Morning everyone!

J'Bo...thought so with the ketchup but I'm okay with that! I am more happy with salsa on things anyway. Will limit to 1 TBSP (on egg whites.) I do cook with Pam so that's cool and I will pick up some Paul Newman's dressings too! Oh and the light mayo I have indicates less than 1g of sugar per serving. Can I use up what I have then switch to regular?

NG...I do take a rest day once a week...ususally on Sundays but it'll be Sat this week. I'm donating blood and everytime I go they are pretty stern with me to not workout

Hi NB! It is in fact morning here in Vegas! 645ish! Pretty hazy and ugly though because of the fires but the rain we had yesterday seemed to have helped clear the air a bit but the fires rage on!

I did 45 mins of treadmill this morning. Kept my heartrate in the 65-70% range.

Meal 1 was 4oz turkey filet, 5 egg whites w/1TBSP salsa and a small apple.

I have the food packed up that I need to take to work. I have to stop at the store to pick up some boiled eggs (forgot to make them last night,) some heavy cream and mayo to leave in the office.

I'm pretty excited about this cutting diet (sick huh? lol) and want to see how I do after a few weeks then may enlist the assistance of Team DPW8.

The one thing I can say about myself is that I am very focused and determined to make it happen once and for all.

I best get ready for work....it's gonna be a hellish day!

More tonight

w8lifter

Funny you should quote me like that, considering I totally disagree w/ your cardio suggestions Please let me clarify since this was taken out of context and meant for someone else entirely. One should always have a main goal to focus on...but that doesn't mean you should forget about the other goals. Having muscle is going to burn more calories! There is NO WAY someone can gain muscle on that much cardio...it's excessive and unecessary. A far better approach would be sticking w/ 2 20-25 minute HIIT sessions and one 30-45 minute traditional cardio sessions per week, increasing the intensity of your weight training sessions, and getting your diet in proper order! This will allow for muscle gain and maintenance and the loss of bodyfat....we are always concerned w/ body composition, not just body weight...and I know you understand that hammerlynn, by your use of the terms "scale weight" and "fat loss".

I have just read through your entire journal....you're getting some great advice from J'bo....just a quick review of what she's said...no ketchup...you need to avoid sugar in all it's forms! Even on your cheat days! You can still have a cheat...but let's not blow everything you've work for for the past week! If you're going to have a soda, make it diet. If you're going to have something you're not allowed on other days, make it something worthwhile...does sugary pop and desserts really seem worthwhile? Maybe sometimes, but in the long run, not likely....I'd use it as a day to not count things...or get some fruit or maybe a burger that I don't normally include in my diet....you really need to look at this as a new lifestyle...not a diet that will end once you reach your goals....yours goals btw are awesome...do you know how good you'll make Monica feel when you do that!

About the cream...you don't need to use it, you can go w/ flax if it bothers you, but heavy cream has the least amt of lactose in it so a couple of tbsp a day won't hurt I'd bet.

1 tbsp of oil = 15 g fat, 1 tbsp of cream = 5 g of fat...if you're going to sub one for the other, you'll have to use 3 tbsp of cream.

Water....1.5 gallons is good per day...anything more than that isn't really necessary....if you go 2 gallons, pop a multi-mineral.

Meal composition is important, so you can't really "make up" the fat elsewhere....it'll help to keep the calories up where they should be of course, but in terms of controlling insulin, no.

I'll have to come back to critique that new diet you've come up w/....I've got to go right now

Hammerlynn

Okay..that's what else I've come up with and additional questions!

Thanks w8 and I look forward to your critique.

J'Bo

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Originally posted by Hammerlynn
Okay...here's what I've come up with based on the cutting diet:

Meal one:
4oz chx or turkey
5 egg whites
small apple (I despise grapefruit)

Should I add fat here? Yes, use 2 yolks here. You can substitute the apple for 1/2 cup of oatmeal

Meal two:
6oz tuna
3 egg whites
1 tomato

Will use 1TBSP of mayo to get fat here. You want to try not to eat tomatos. Have a tin of tuna with a tablespoon of mayo plus 1/2 cup of brown rice. You need a carb here.Or you could keep the veggy (not tomato) and have the rice with meal three.

Meal three:
5oz chicken
salad

How to add fat here? Should I have 3 TBSP of cream when I get back to the office? Add 1 tablespoon of your salad dressing here for fat, you could also have 1/2 avocado if you like them. No cream just the dressing or avocado.


Meal four:
2 scoops protein mixed w/ water
1TBSP safflower oil or heavy cream
3 strawberries

I think this one is actually okay. I will use cream at work.. Could you bring a blender to work? If not the cream really doesnt taste good unless you blend all the ingrediants together. If you cant bring a blender have: 2 scoops of protein with water, 4 strawberries, and 1 Tablespoon of flax, Udo's, or Safflower oil.

Meal five:
5 oz meat (turkey, chx or fish)
1 cup green beans or salad

Add fat?. Yes girl fat needs to be added with every meal. Up your veggies to 2 cups and add dressing or take safflower oil with your meal.


On Monday and Thursday, I will do 1 cup of oats for 6pm as the plan indicates.

I believe the plan states a 1/2 banana plus oatmeal plus a sweet potato. That is all you eat for meal six, dont add it to your protein and fat. Carbs only on this day.

Sorry its not W8, but i thought i could help you out.

....and thats my $.02

Hammerlynn