Michelle's Journal

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    Michelle's Journal

    Ok, here goes! :-) My primary goal is to lose body fat. I'm 5'10", 160lbs, size 8/10. I don't know my body fat percentage. I have a cable weight machine and dumbbells. I'm quite a novice so I'm not up on all of the proper terminology for various exercises so please help me out. Any and all input greatly appreciated!!

    Monday 3/15 Workout: The number of reps on a couple of the exercises were a couple less for the 2nd and/or 3rd set.

    Standing leg curls (hamstrings): 3x5x40lbs each leg, 3x15x30lbs

    Barbell Curl (biceps): I don't have a barbell so I hold 2 dumbbells in front of me. 3x8x20lbs in each hand

    Leg extensions (quads): 3x8x100lbs

    Lat pulldowns (lats/upper back): 3x7x70lbs, 3x6x60lbs

    One leg calf raise (calves): 3x23 each leg (no weights)

    Cable rows (lats): 3x10x100lbs - should I be doing these overhand or underhand??

    Leg press (quads): 3x20x180lbs

    Seated dumbbell curl (biceps): 3x7x20lbs, 3x6x15lbs (I do the 20lbs to fatigue and then grab the 15lbs and continue to fatigue again. Then on the next set I start over with the 20lbs.)

    Standing calves (calves): 3x40x40lbs (For this I put 20lbs on each shoulder - no calf machine.)

    Deadlift (lower back/hamstrings): 3x15x25lbs (planning to up this to 30lbs next time)

    Cardio: step aerobics interval tape - 40mins.
    Michelle

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    I'll post today's diet tomorrow morning.
    Michelle

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    Welcome! Dont forget to post your diet, thats super important!

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    Forgot to add - for the calf raises I hold 3 seconds in the up position.
    Michelle

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    Hi Michelle! great to see a journal started! awesome idea! best of luck!

    do you have any sort of current training split that you are following?
    " To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

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    Yes, I'm doing a 2 day split (I think it's called). So I do half my body on day 1 and the other half on day 2. And I do each half twice a week. So it looks something like Mon - day 1, Tues - day 2, Thurs - day 1, Fri - day 2. The second half of the week I don't have set in stone yet. It could either be Thurs/Fri, Thurs/Sat, or Fri/Sat. So far I've just been varying it week to week as far as the exact days goes.
    Michelle

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    And I've been doing cardio 6 days/wk in addition to the above, but I'm thinking maybe I should change it to 5 days so that I'll have 2 complete rest days. Or not? Pros and cons??
    Michelle

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    Monday's food:

    Meal #1: 2 tblsp oats, 1 scoop whey

    ---Workout

    Meal #2: 1/4c oats, 1/4c all bran, 2 scoops whey, 3/4c berries, 1/2 tblsp walnuts

    Meal #3: Romaine, spinach, tomato, 1/2c tuna, 1 tblsp low-fat dressing, 2 egg whites

    Meal #4: 2 tsp peanut butter, 1/2 apple, 3/4c total protein cereal (dry), 2 egg whites, 1/4c tuna, 1 high fiber tortilla

    Meal #5: 3/4c chicken, 1/2 sweet potato, 2c broccoli, 1 teasp olive oil

    Meal #6: 1/4c oats, 1 scoop whey, 1/4c berries, 1/2 protein bar
    Michelle

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    Tuesday, March 16

    Workout:

    Dumbbell chest press (chest): 3x14x30lbs each hand

    Side lateral raise (shoulders): 3x15x20lbs each hand

    Crunches (abs): 3x90 (no weights)

    Seated dumbbell overhead press (shoulders): 3x11x20lbs each hand

    Tricep push back (triceps): 3x15x25lbs each hand

    Dumbbell ped flyes (chest): 3x11x30lbs each hand

    Overhead tricep extensions (triceps): 1x19x30lbs, 2x12x35lbs

    Reverse crunches (abs): Don't know if what I do is really a reverse crunch or not. I lift my legs straight up and hold for 3 seconds and repeat. 3x30 (no weight)

    Pelvic lifts: 3x30 (no weight)
    Michelle

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    Ok, so I'm shooting for 1750 cals/day 5 days/wk and 2100 cals/day 2 days/wk for refeeds. Should I even be doing refees? My primary goal is fat loss. I've read the refeed sticky several times. I believe it says a refeed should be 25-50% OVER *maintenance* calories?! That would be a boat load of calories. Should I really be doing that or is my current plan good?
    Michelle

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    Shoot! I knew I was forgetting something. Tuesday's workout also included cardio. Treadmill, highest incline, 5min warm-up, then 3mins walking, 2mins running, repeat. 45mins total.
    Michelle

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    ok as for cardio- 5 or 6 days is even TOO much!!
    3-4 days max is all that is needed. I would opt for 3 days of HIIT style cardio for the most benefit.

    about mondays food :
    it looks good, although I would drop the walnuts post workout. you dont want any fats at this time. move them with another meal in the day.
    also, Id drop that protein bar(even if was only half) - they are all junk. also remove those oats/berries in meal 6- you want to limit carbs in your last meal unless u had just worked out. add in more fiberous veggies.

    you can defintly try that with your calories for a while and see how your body responds. If it works-stick to it. I think its a great idea to have once higher calories day a week at least to get your metabolism back up from dieting.
    cycling calories works very well.
    " To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

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    Ok, so I guess what I'm doing is more "calorie cycling" than it is "refeeding" because my carbs aren't really that low to begin with?

    It will be a definite challenge for me to get my meal #6 in line. That's the time of day when I really want something sweet-tasting. Broccoli at 8:30pm? Yum - LOL! I'll think of something.... Chocolate is another challenge of mine - and that's the excuse for the protein bar - better than chocolate, but still junk. Dang! Maybe I'll have to try some chocolate flavored whey.
    Michelle

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    Oh, but on my higher calorie days I'm also eating more higher GI carbs. Bad move?
    Michelle

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    what sort of carbs on your higher calorie day?

    and yes its more calorie cycling. it will work great-at least it should you can tweak when needed!
    hmmm cures for the evening sweet tooth-
    sugar free jello
    or chocolate whey protein is great, add in some natural peanut butter for a yummy "treat" (tastes like).
    or else cottage cheese with nat pb mixed together then slighty frozen is veryy good! (I just tried this a couple weeks ago-someones idea here).
    for a better version of hot chocolate- mix a tablespoon or so of pure cocoa with water, then microwave until heated, add in 2 packs of splenda and 1T. half/half. very good!
    " To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

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