Buff's First Attempt @ a Diary

[buff_tat2d_chic]

7-17-02 Workout

weighted back ext. 3 sets - 10 x 20, 10 x 35, 10 x 35

(free weight) squats 4 sets - 10 x 155, 10 x 155, 10 x 155, 10 x 155

seated calf machine 3 sets - 20 x 95, 12 x 130, 12 x 130

good mornings 3 sets - 12 x 65, 12 x 65, 10 x 70

standing leg curl 3 sets - 10 x 70, 10 x 70, 10 x70

leg ext. 4 sets - 15 x 70, 15 x 70, 10 x 80, 10 x 80

 

[Hammerlynn]

That is fantastic!! As far as figuring lean mass, multiply your body weight by your body fat %. That will give you fat mass then subtract that from your total weight to get your lean mass.

Do that now and for whatever other measures you want to compare to.

I keep track of that for myself too because I want to maintain lean mass. That is my way of making sure

Keep up the great work!

 

[buff_tat2d_chic]

Originally posted by Hammerlynn
That is fantastic!! As far as figuring lean mass, multiply your body weight by your body fat %. That will give you fat mass then subtract that from your total weight to get your lean mass.

Do that now and for whatever other measures you want to compare to.

I keep track of that for myself too because I want to maintain lean mass. That is my way of making sure

Keep up the great work!

Great! Thanx. I will add that to my other logs LOL. I have so many, but it is great go back and see what I did on a different day. I can add it to my weight sheet.

 

[Jodi]

Hi NB! I'm so happy for you about your fat loss. Congrats girl! Your kicking ass now!

Your carbs seems to be a little too low without a carb up. I think in meal 1 you need to add more carbs. My suggestion would be to ditch the strawberries and add 1/2 C. Oats or brown rice or sweet potato. The carb count is too low without any carb ups and I know you didn't want to do that.

 

[buff_tat2d_chic]

Originally posted by mochy
Hi NB! I'm so happy for you about your fat loss. Congrats girl! Your kicking ass now!

Your carbs seems to be a little too low without a carb up. I think in meal 1 you need to add more carbs. My suggestion would be to ditch the strawberries and add 1/2 C. Oats or brown rice or sweet potato. The carb count is too low without any carb ups and I know you didn't want to do that.

Thanx! I am excited, too!

I will do whatever you think. You haven't steered me wrong

I will add the oats (or other you listed) to meal #1. If you think I need to change and do carb ups...I will

 

[Jodi]

NB you don't need to carb up. Just need to increase your active carb intake a little more. Thats why I said don't count the veggies so we could all see what you actually eating for active carbs. Now that you didn't add them, IMO its too low for you, which is why I said add oats in meal 1. Also, looking again at your meals, I would increase your egg whites to 6 or 7 instead of 5 in Meal 2. You can keep the yolk to 1 providing you get enough fat from another source but I think you need more protein there.

 

[buff_tat2d_chic]

Originally posted by mochy
NB you don't need to carb up. Just need to increase your active carb intake a little more. Thats why I said don't count the veggies so we could all see what you actually eating for active carbs. Now that you didn't add them, IMO its too low for you, which is why I said add oats in meal 1. Also, looking again at your meals, I would increase your egg whites to 6 or 7 instead of 5 in Meal 2. You can keep the yolk to 1 providing you get enough fat from another source but I think you need more protein there.

You got it! I will do that, starting tomorrow. I always appreciate your comments and suggestions. Anytime you think I need to change something let me know.

I am amazed at how good I feel. I was hugry for part of one day the other day, but other than that I really feel satisfied. No desire to cheat. Really quite weird...weird, but nice!

The trainer that did my bf today, told me not do so much heavy weights and that I should do a lot more cardio. I tried to tell her that I liked weight lifting and the body building...she wouldn't really listen so I said "ok" and now I am going to do what the hell I wanna do. She told me that I didn't want to bulk up. I do. I mean I don't want to the hulk but I do want muscle and a lot of it.

Sorry...just blah blah blah. I didnt' want to have to start anther post to bore you with the trainer details.

 

[Jodi]

NB - Thats Bull SHIT! And anybody here will tell you, as a women you cannot get big and bulky like a guy. Its impossible naturally, for a female to bulk. You always want to lift heavy. Always lift heavy. The more muscle you have the more fat youll burn. And don't do anymore cardio that what your doing now. It will just burn your muscle away. I have heard this so many times from other people and now Im gonna use it. Look around at the gym tomorrow, notice the people that are always doing cardio everyday, 6 months ago they were probably doing the same cardio everyday and they probably don't look any different today than they did 6 months ago. Gaining muscle is the way to lose fat not cardio. Im glad you told her no, she doesn't know what she is talking about.

 

[buff_tat2d_chic]

Originally posted by mochy
.....I have heard this so many times from other people and now Im gonna use it. Look around at the gym tomorrow, notice the people that are always doing cardio everyday, 6 months ago they were probably doing the same cardio everyday and they probably don't look any different today than they did 6 months ago. ......

OMG!!! That is soooo weird that you say that! I was talking to the cleaning lady at my gym yesterday and you know that is what she said. I had stopped downstairs in the cardio room to talk to her and give her my web site so she could see my progress. She was looking around at all of the people using the cardio equip. and saying that she had been working there for years and I was the ONLY one she had seen make such big changes! I know it is because of the weight training! That really is weird though, but you are right.

Thanx for backing me up!

 

[Leslie]

Morning NB
Congrats on your BF%! That is so good! That kind of thing keeps you going
As for what MOchy said about the cardio people- it is true....I know because I was one of them

 

[Jodi]

NB - I didn't see any meal plan here today. How you doing?

 

[Jenny]

Hi NB!
Just wanted to pop in and say you're doing awesome!!
looked at your "before pics" on your website, and wow, you've had incredible progress!! Keep it up, I know you can do it!
Take care,
NG

 

[craig777]

Good morning NB

 

[EarWax]

Doing great NB keep it up!

 

[buff_tat2d_chic]

Originally posted by mochy
NB - I didn't see any meal plan here today. How you doing?

I am fine LOL thank you. Very well in fact. I am settling in and it is relatively easy to eat like this. I am happy.

I haven't posted yet because I was clean out my shed (ughhh!!) for a garage sale we had today and will still have tomorrow. I busted my ass all day long yesterday after an awesome Tae 'Bo workout in the AM. I musta burn a ton of calories!

I am going to go post yesterdays stuff and todays right now.

 

[Leslie]

Oh Good because we thought you were slacking!

 

[buff_tat2d_chic]

7-18-02 Meals

Multi-vitamin
1 Calcium tab - 600mg

Water - 9 to 10 liters (I sweated A LOT today working in my hot ass shed)

Meal # 1
1.5 scoops of protein
3 TBS h. cream
1/2 C oatmeal w/ water

Meal # 2
6 oz chicken breast
3/4 C brown rice
4 tsp N B vin.
1 tsp flax

Meal # 3
6 oz lean ground turkey
1.5 C brussel sprouts
4 tsp N B vin
1 tsp flax

Meal # 4
Tuna (6 oz can - drained)
1 TBS real mayo
1 tsp flax
1 apple

Meal # 5
6 oz chicken breast
1.5 C broc, caul, & mushrooms
4 tsp N B vin.
1 tsp flax

Meal # 6
6 oz lean ground turkey
1.5 C romaine
2 TBS N B vin.

FitDay says:

Total: 2096

Fat: 93
Carbs: 90
Protein: 222


Workout

25 minutes of Tae 'Bo
crunches 3 sets of 50
Leg raises 3 sets of 12
**I was short on time today.

 

[buff_tat2d_chic]

7-19-02 Meals

Multi-vitamin
Calcium tab - 600 mg

Water - ???

Meal #1
7 egg whites
1 egg yolk
1/2 C oatmeal w/ water
1 TBS peanut butter

Meal #2
Tuna (6 oz can - drained)
1 TBS real mayo
1 tsp flax
1 apple

Meal #3
6 oz chicken breast
1.5 C cauliflower
4 tsp N B vin.
1 tsp flax

Meal #4
6 oz turkey breast
6 oz sweet potatoe
5 tsp N B vin
1/2 tsp flax

Meal #5
6 oz fish - broiled
1.5 cup romaine
1/2 TBS real mayo
1 tsp olive oil

Meal #6
6 oz chicken breast
1.5 C broccoli
2 TBS N B vin

FitDay says:

1995 total cal.

Fat: 89 (close enough??)
Carbs: 89
Protein: 209

Workout

shrugs 4 sets - 10 x 52, 10 x 52, 10 x 57, 10 x 67

bb curls 3 sets - 10 x 42, 10 x 52, 4 x 52

db curls 4 sets - 10 x 27, 10 x 27, 10 x 27, 9 x 27

db row 3 sets - 10 x 37, 10 x 42, 10 x 42

low row mach 4 sets - 10 x 100, 10 x 100, 7 x 110, 7 x 110

lat pull 4 sets - 10 x 90, 10 x 90, 6 x 100, 6 x 100

seated row mach 3 sets 10 x 100, 10 x 100, 10 x 100

Tried to do pull-ups...tooo tired. Oh well, I will start with that next time.

 

[buff_tat2d_chic]

Glutamine

mochy, you were telling me I needed to get some glutamine. I have some. How much do I need to take and how often. I have had it a few days and I just forgot to ask.

Thanx!

 

[Jodi]

Very nice NB! You have picked this up so fast and your meals look just about perfect.

The glutamine take 1 heaping tsp. twice a day. I just put it in my shakes.

 

[buff_tat2d_chic]

Originally posted by Nike_Girl
Hi NB!
Just wanted to pop in and say you're doing awesome!!
looked at your "before pics" on your website, and wow, you've had incredible progress!! Keep it up, I know you can do it!
Take care,
NG

Thanx! My website helps keep me motivated!

 

[buff_tat2d_chic]

Originally posted by mochy
Very nice NB! You have picked this up so fast and your meals look just about perfect.

The glutamine take 1 heaping tsp. twice a day. I just put it in my shakes.

I had (have) a GREAT teacher! I really do think I am getting the hang of it.

I will have to wait until payday, but I will get some glutamine...how many grams a day do I need? Is the pill form not good to use?

Gotta run and post workout and meals.

 

[buff_tat2d_chic]

Re: 7-19-02 Meals

Originally posted by newly_buff
Multi-vitamin
Calcium tab - 600 mg

Water - ???

Meal #1
7 egg whites
1 egg yolk
1/2 C oatmeal w/ water
1 TBS peanut butter

Meal #2
Tuna (6 oz can - drained)
1 TBS real mayo
1 tsp flax
1 apple

Meal #3
6 oz chicken breast
1.5 C cauliflower
4 tsp N B vin.
1 tsp flax

Meal #4
6 oz turkey breast
6 oz sweet potatoe
5 tsp N B vin
1/2 tsp flax

Meal #5
6 oz fish - broiled
1.5 cup romaine
1/2 TBS real mayo
1 tsp olive oil

Meal #6
6 oz chicken breast
1.5 C broccoli
2 TBS N B vin

FitDay says:

1995 total cal.

Fat: 89 (close enough??)
Carbs: 89
Protein: 209

Workout

shrugs 4 sets - 10 x 52, 10 x 52, 10 x 57, 10 x 67

bb curls 3 sets - 10 x 42, 10 x 52, 4 x 52

db curls 4 sets - 10 x 27, 10 x 27, 10 x 27, 9 x 27

db row 3 sets - 10 x 37, 10 x 42, 10 x 42

low row mach 4 sets - 10 x 100, 10 x 100, 7 x 110, 7 x 110

lat pull 4 sets - 10 x 90, 10 x 90, 6 x 100, 6 x 100

seated row mach 3 sets 10 x 100, 10 x 100, 10 x 100

Tried to do pull-ups...tooo tired. Oh well, I will start with that next time.

WHAT A SHITTY FUKING FRIDAY! My day ended really crappy. My husband and I got into a really, really bad fight. I ended up going to bed...I only ate 3.5 of my meals listed here.

Then Saturday I only ate 3 meals...plus we went out to the bar. I was good and didn't drink lots and lots, but I did drink. I didn't even have one beer...yeah! good for me BUT I did have 2 shots of tequila. Bad me

Is this going to mess me up really bad?? I am better and back on the right road today. I will post my meals shortly.

 

[buff_tat2d_chic]

Meals for 7-20-02

Multi-vitamin
Calcium tab - 600 mg

water - ??

Meal #1
7 egg whites
1 egg yolk
1/2 C oatmeal w/ water
2 cups coffee - caff. free
2 TBS h cream

Meal #2
6 oz chicken breast
1 grapefruit
1.25 TBS peanut butter

Meal #3
6 oz chicken breast
1.5 C broccoli
4 tsp Newmans bal vin
1 tsp flax

Meal #4
2 tequila shots (I know... )

Meal #5
none

Meal #6
none

FitDay says:

Total: 1466
Fat: 50 g
Carbs: 76 g
Protein: 128 g
Alcohol: 28 g

 

[buff_tat2d_chic]

Meal 7-21-02

Mulit-vitamin
Calcium tab - 600 mg

water - 6 liters


Meal #1
7 egg whites
1 egg yolk
1/2 C oatmeal w/ water
2 cups coffee - caff. free
2 TBS h cream

Meal #2
4 oz extra lean groun beef (96/4)
1 grapefruit
This was a poor meal and I know it. I was at the park and didn't have all of my info so I had to wing it.

Meal #3
6 oz chicken breast
1.5 C broccoli
4 tsp Newmans bal vin
1 tsp flax

Meal #4
Tuna (6 oz can - drained)
1 TBS real mayo
1 tsp flax
1 apple

Meal #5
none
Meal #6
none

Total: 1319
Fat: 54
Carbs: 80
Protein: 129

Workout
Traded Sunday for off day

 

[buff_tat2d_chic]

Workout 7-21-02

No weights

27 minutes (cross trainer) cardio

Incline leg lift/crunches with slow drop 2 sets x 10

Seated crunch 3 sets - 40 lbs x 15, 40 lbs x 15, 50 lbs x 15

 

[Jodi]

Hi NB - don't worry bout the tequlia shots but you did miss too many meals this weekend. I fell asleep Sat and Sun and missed my last meals of the day. Just get back and track and you'll be fine. Your meal plans are looking fantastic. Good Job!

 

[buff_tat2d_chic]

Originally posted by mochy
Hi NB - don't worry bout the tequlia shots but you did miss too many meals this weekend. I fell asleep Sat and Sun and missed my last meals of the day. Just get back and track and you'll be fine. Your meal plans are looking fantastic. Good Job!

Ok, thank you mochy.

I wanted to share with you just a second. I was at the gym late on Friday (I usually go in the AM) and I ran into a woman who I have seen a couple of time over the past 6 months. She has a great body and workouts out regularly. She stopped her workout to come tell me how well she thought I was doing and wanted to know if I was going to compete someday! I was thinking COOL! Anyway, that lead from one thing to another and we started chatting about workouts and meals. I was soooo excited, I knew what she was talking about (I could keep up!!) and I could share my exercise and meal plan. It was a super moment in my life. I really am learning and making life changes. I know this sound small, but it was a big deal because it meant mega understanding for me. Then she said what a wonderful diet I was on and my workout sounded fantastic. I told her I had only been using it for a week, but I was feeling really, really good. Then she said...just wait...in 3 more week I would see a big difference. I can't wait!!

 

[Hammerlynn]

That's awesome NB! As for your tequila and missed meals...well...there is nothing you can do to correct it but it sounds like you are back on track already and that's the important part!

That's a great story about your conversation at the gym! I have people at work ask me about my training and nutrition. It's a great feeling for sure!

I'm wondering how long you have been following the cutting diet. I just started it on Thursday of last week but so far so good. I'm still getting used to it and would be lost if my paper ever blew away

Anyway..you are doing great and it's so inspiring to me because I've been there! If I ever get brave enough I will create a website too!

Have a great day!

 

[buff_tat2d_chic]

Originally posted by Hammerlynn
.......I'm wondering how long you have been following the cutting diet. I just started it on Thursday of last week but so far so good. I'm still getting used to it and would be lost if my paper ever blew away ......
Have a great day!

I just started this diet with mochy's help (and some from Leslie and J'Bo) on July 10th. I feel absolutely wonderful! I am finding the menu is easy to follow and I am very satified. I am losing bf and I can sooooo tell lately. I guess I am getting to the point that even small changes are really noticeable. My legs (I retain the most fat here ) had this one little fat roll just under where my shorts leg would end...AND ITS GONE!! I was walking from one side of the weight room to the other and I could see a lot of muscle definition when I looked in the mirror. I was shocked! But very happy! I am seeing other changes, but I won't bore you with the details.

You don't need that paper lol...I bet you do most of your planning from your head if you think about it. It didn't take me long at all to get the groove. But I will admit that my "paper" is always with me in my journal...just in case LMAO