~~Focused on Training~~

[jstar]

From now until the end of the year I have decided to focus on my training. This means not missing workouts, getting stronger, gaining muscle and building a more solid foundation. I will post my diet and keep track of it as well but I am not following a specific diet; I am just trying to eat clean and healthy.

I have been doing a lot of thinking about my life and where I am and where I want to be. The past year or so my life has been shaken up quite a bit to say the least. I started a temp job in September and I hate it. I am contractually bound to it though until the end of the year and it is a job, I am quite fortunate to have one is this economy. Anyways I am kind of at a crossroads because I am not sure I want to continue on this career path. It has been tough finding a job in this field and I don't want to have to worry about lay offs and being out of work for a year at a time in the future. Thank goodness I live with my family and could afford to be out of a "real" job all this time (I have only had temp jobs in the past year).

The one thing I know I like, and always have enjoyed, is fitness. I have given thought to embarking on a career as a personal trainer, but feared that I would not be able to make enough money at it. I have been researching more and more into fitness-related careers and I decided it may be time in my life to take a risk and see what happens. I have all the ACE study materials and I plan to sign up for the exam prep course in January and take the test in February. I hope to get my personal trainer cert. in February and start training soon after. I figure if I like it I can maybe look into working in corporate fitness or maybe I can build up enough clientele to make a living at it. If this doesn't pan out and I fall flat on my face I always have my HR experience and degree and can go back to working in that field if I want to.

So from now til the end of the year my focus will be on working, getting my workouts in and studying for the ACE exam. After the new year I won't be working again so I will have plenty of time to study and to increase my cardio and training regimen. My first show is in mid-April so if I start increasing my cardio and getting stricter on my diet after new years' I should have about 15 weeks or so to lean out- I can do that!!!

The next post is more about my training...

 

[jstar]

My Training

This is the same plan I have been following and it is working great so I am not going to change a thing. I may change it up after new years', but from now until the end of the year this is what it looks like:

WEIGHTS

--4 x week-- (I may change the actual days depending on my schedule)

Saturday:

BB Squat:8 x 10*, 6*, 6 x 6
BB Deadlift: 4 x 10**
BB Bent Row: 5 x 10*, 6*, 3 x 6-8

Sunday:

BB Bench Press: 8 x 10*, 8*, 6 x 6
MTS Shoulder Press: 4 x 5-7
Assisted Dips: 5 x 8*, 8, 5-6, 5-6, max

Tuesday:

Leg Press: 4 x 10,10,10,20
BB Deadlift: 3 x 10,10,6**
Assisted Chins: 5 x 8*,8,5-6,5-6,max

Wednesday:

Incline Bench Press: 8 x 10*, 6*, 6 x 6
Standing Shoulder Press: 4 x 5-7
Assisted Dips: 3 x max

*warm-up sets
**increase weight on each set (pyramid up)

CARDIO

3 x week for 20 minutes

5 min wu
10 min @ 85% MHR (164 bpm+ for me)
5 min cd

the goal is to burn more calories in the same time each session

I will add cardio as I go ~ as I see fit

 

[jstar]

Saturday Oct 16th:

Diet:

M1: 1/2c oats, 1sc protein
M2: 2 honey must. chx, 1/2 pouch uncle ben's rice
M3: 1 honey must. chx, 1/2 pouch uncle ben's rice
M4: 2 sc. protein, 1/4c eggwhites, 1 tsp PB

1322
127.1 C
124.3 P
36.6 F

Training:

BB Squats:
8 x 10*, 6*, 6 x 6

6x55
6x65
7x70
7x70
7x75
7x75
7x75

BB Deadlifts:
4 x 10

10x65
10x70
10x75
10x75

BB Bent Rows:
5 x 10*, 6*, 3 x 6-8 (underhand)

10x45
7x50
8x55
8x60
7x60

Cardio:
Elliptical:
5 min wu
10 min @ 164+ bpm
5 min cd
260 calories

Comments:

Squats - First couple of sets were easy. I could've done more than 75lbs, maybe 5-10lbs more but I haven't worked out in a couple weeks so I am easing back into it this week. I have a tendency to not lean back as much as I should when I squat so I am trying to concentrate on squating more bb style and not like a powerlifter.

DL - The last time I did these (over a week ago!) my calves were KILLING me for days. In fact I couldn't even figure out why my calves were killing me this past week since I haven't been to the gym at all since last weekend. Then I figured it out - the DLs - --I was doing pretty heavy straight leg deadlifts and pulling my calves really hard. I am telling you I could hardly walk down the stairs! So from now on I will be doing these with a slight bend in my knees. I feel it more in my this way so it's all good!

Bent Rows - I am sticking with 60 lbs for next week. I got about 5-6 in good form, the last 2-3 reps my back was starting to round out. I think before I was doing overhand but I am switching to underhand. Not sure of the difference but I feel it more in my traps w/ an OH grip and more in my lats w/ an UH grip. I think my traps have been taking the brunt of the work so it's time for the lats to catch up.

Cardio - Yikes I thought I was gonna pass out! I got the cardio program from the BodyMuscle Journal which I received in the mail today. There is a 12 week cardio program in it that sounds very similar to what is preached here at IM. Once they post it on their site (bodybuildingworld.com) I will provide a link incase anyone is interested. The program is based on shorter, harder cardio sessions as opposed to long duration cardio. I know that with work and my normal weight training routine that doing 5-6 days of cardio for 45-60 minutes was d-r-a-i-n-i-n-g me, as well as boring me to tears. More power to you guys and gals who can do that much cardio - I wish I could but I didn't have the time or energy to keep it going. So I am going to give this approach a shot. If need be I will increase my cardio in January when I have more time, but I think this cardio regimen might work a lot better for me. (Hey it's all about experimenting - you never know until you try, right?)

 

[greekblondechic]

Best of luck to you jstar. Keep coming and updating daily so that even in bad times we can help u through it. I think I'd be doing a lot worse if it wasn't for IM!

 

[greekblondechic]

BTW I love the squigglies in the title!

 

[jstar]

Best of luck to you jstar. Keep coming and updating daily so that even in bad times we can help u through it. I think I'd be doing a lot worse if it wasn't for IM!

Thank you greekie - I will keep posting. I just wish I could stay on while at work all day like I used to

 

[jstar]

BTW I love the squigglies in the title!

Want to know a secret? ....I like to use the ~ or ** or any symbol before my journal title so that when I am at work I can have IM minimized and no one will notice because it doesn't say "diet" or "jstar's journal" or whatever.

 

[Jill]

Want to know a secret? ....I like to use the ~ or ** or any symbol before my journal title so that when I am at work I can have IM minimized and no one will notice because it doesn't say "diet" or "jstar's journal" or whatever.

Good idea!!! My work is booting us all off of the internet next week, I can feel it coming How dare they!

BTW Good luck with the new 'journie'!! Will you still be posting your diet???? How is the fat loss coming, since you took several days off of IM last week.

 

[jstar]

Good idea!!! My work is booting us all off of the internet next week, I can feel it coming How dare they!

BTW Good luck with the new 'journie'!! Will you still be posting your diet???? How is the fat loss coming, since you took several days off of IM last week.

See, and I thought you knew that because all your journals start with ***
<---How dare they boot you off the internet. I hate companies. I just found out mine has an "eye in the sky" spy cam that can zoom in and see what you are doing! Freaking a-- I hate that crap. As long as we get our work done, who cares?

Yes, I will be posting my diet. I will probably post it the day after since I always forget to update it during the day and when I come back it won't let me back into my original post.

Last week was not good Jillie but I am looking ahead I bought glazed donuts last week and had 4 of 12. oooops that reminds me the rest are still in my fridge I need to get rid of them!

 

[ncgirl21]

Good Luck Girl!!!!!!!!

 

[BabsieGirl]

Good luck J!!!

 

[jstar]

thanks ncgirl21 and babsie!

It's a process but I will get there!

 

[jstar]

I love my breakfast and lunch today -

pumpkin pancakes (a la Jilly's recipe)

and tuna, rice & veggies for lunch...and M3

Today at work we got stressballs and a giftcard to Panera Bread :bounce:
Open enrollment started today so this was a gift to our group for the madness to come!

 

[BabsieGirl]

It's a process but I will get there!

 

[Jill]

The pumpkin pancakes are wicked eh?? Try soaking the oats in boiling water for 5-15 mins. Then drain the remaining water. This way you can get away with only 1 ew. I also cook it till its browned on 1 side, then flip it and only leave it for like 30 seconds-1 min. That way, the bottom is like a crust, and the top and the inside is kinda raw

OR try the same recipe but without the oats. You can still cook it in a pan like a pancake, or if Im lazy I microwave it for 30-60 seconds. Great for a last meal without alot of carbies.

 

[jstar]

The pumpkin pancakes are wicked eh?? Try soaking the oats in boiling water for 5-15 mins. Then drain the remaining water. This way you can get away with only 1 ew. I also cook it till its browned on 1 side, then flip it and only leave it for like 30 seconds-1 min. That way, the bottom is like a crust, and the top and the inside is kinda raw

<----mine are usually on the dryer side so maybe i could use some more water. you don't need a ton of oats w/this which i like, and you still feel like you have a decent sized meal.

OR try the same recipe but without the oats. You can still cook it in a pan like a pancake, or if Im lazy I microwave it for 30-60 seconds. Great for a last meal without alot of carbies.

<----GREAT IDEA

 

[jstar]

Sunday: 10/17

Meals:
M1: 2 lc pitas, 1 TBL PB, 1 ff cheese
M2: pumpkin pancakes: 1/2 sc protein, 1/4c ew, 1/3c oats, 1/4c pumpkin
M3: 1 lc pita, 2 ff cheese
M4: 3 lc pitas, 1 ff cheese
M5: pumpkin pancakes: 1 sc protein, 1/4c ew, 1/2c oats, 1/2c pumpkin
M6: 9 almonds, spanish rice, 1 oz turkey
M7: spanish rice, 2 lc pitas, 1 ff cheese

1795 235.5C 150.3P 48F

 

[jstar]

My tummy feels all gross today too much gum today (3 pks of extra cinnamon sf gum). It's all gone now so I won't be buying anymore in a while.

Today was an off day at the gym but I haven't had a moment to stop all day. I had to come home and try to find something to bake for the damn bake swap on Wed. I just made some PB/Banana cookies (a recipe from the recipe forum here). They look unpresentable but if they are decent I may make more tomorrow. I only got 7 cookies out of the recipe (108 cals each though - not bad, eh?)

I am also making Atkins sourdough bread right now. I got a box yesterday at KMart for $1.50 so I thought I'd try it. I will let you know how it is.

And NO I won't share!

 

[Jill]

8 LC pitas

 

[jstar]

8 LC pitas

FYI -- each lc pita is 60 cals, so 8 lc pitas = 480 cals. still too many carbs for that one meal though. ...I meant to have the rest of my rice & tuna for M3 at work but it got super-busy and I didn't get to eat again until I got home
Today I brought low-carb cookies (the ones I baked last night) with me for my PM snack (M3) so getting in that meal won't require any preparation.

On another note, today they are having an open house for the new gym. It is sooo nice but temps have to pay $2 a day to use it. Still it is nice to have! I got some PowerBar crunchies and gel goo stuff too. I had to go in and check out the equipment so I could see if they have everything I need. I am sure they do but it's still probably going to get crowded quickly. They even have a spin room - and there is talk that they may put in a pool table Tomorrow we find out the hours of operation - that is another issue. It is rumored that the gym is only going to be open 6am-330pm and if that is the case that sucks!!! But I could probably still take a pilates class or get a quick workout in during lunch so it's all good. I will just plan on doing my weight workouts at my own gym for now since I know they have all the equipment I need & I can use it without waiting in line.

 

[jstar]

Monday, 10/18:

Meals:
M1: Pumpkin Pancakes: 1/4c pumpkin, 1/4c ew, 1sc pro, 1/2c oats
M2: 1/2 pouch brown rice (1c), 1/2 pouch tuna (2.5oz), 3/4c mix. veggies
M3: 8 lc pitas, 1 ff cheese, 1 TBL PB
M4: 1 cookie (see recipe below)


Also = 3 pks of Extra Cinnamon Gum

1489.5
210.25C
127.35P
35.5F

 

[jstar]

Tuesday, 10/19:

Meals:
M1: Atkins Sourdough Bread (1/4 loaf), 1 TBL PB
M2: 1/2 pouch rice, 1/2 pouch tuna, 2/3c mixed veggies
M3: 3 cookies (forum recipe)
M4: 1/4 atkins bread, 1 ff cheese
M5: 1/4 atkins bread, 1 ff cheese
M6: rest of atkins bread

atkins bread is delish! 1/4 loaf has 332 cals, 31.1C, 46.8P, 7F...- and it's a lot!!!

more cals than I wanted for the day...shoot!!!!
I will post later - gotta run to work.

I'm back. Here is the damage:

2136.5 cal
221.15 C
246.75 P
49.9 F

Training:

Leg Press:
4 x 10, 10, 10, 20

10x95
10x115
10x135
20x125 (rest-pause)

Deadlifts:
3 x 10, 10, 6

10x60
10x65
7x80

Assisted Chins:
5 x 8, 8, 5-6, 5-6, Max

8x79
8x91
6x97
5x97
4x103

Cardio:
Elliptical:
5 min wu
10 min @ 164++ hr
5 min cd

270 cals

 

[jstar]

Here is the slightly modified cookie recipe I was referring to:

Ingredients:
2/3c oats
1/2c eggwhites
1 sc protein
2 TBL PB
1 med. banana
2 pk. SF hot chocolate
water to consistency (About 1/2c)

Mixed in mixer (I should've grinded the oats). Spray pan w/Pam and cook at 300F for 10 minutes. This made 7 cookies for me:

per cookie:
108 cals
13C
6.6P
3.7F

What I might change: more protein, less banana, more PB maybe. It tasted very banana-chocolatey..not that there is anything wrong with that but I couldn't really taste the PB...so if anyone tries the above recipe feel free to experiment

 

[jstar]

Wednesday, 10/20: EDITED

Meals:
M1: Pumpkin Pancakes: 1/2c oats, 1/2c pumpkin, 1/2c ew, 1/2sc pro.
M2: 1/2 pouch rice, 2 oz tuna, 2 cookies (my recipe)
M3: SF cookie...it was good I want more but I refuse to give in. Darn I wish I brought a high-protein snack to work. I am cutting myself off from carbs the rest of the day!
M4: Dinner out: I had a salad, small baked potato and grilled chx in honey mustard, and some bread (maybe 2 oz). I took 1/2 of it home in a box. The veggies were cooked in butter so I left them on the plate and I just ate the center of the potato incase the bottom of it was soaked w/butter.
M5: 4 SF cookies <----Big mistake!

Totals:
everything except M4:

1346
169 C
72.5 P
47 F

**protein is too low but the piece of chx was probably 5 oz. Not sure how many calories I had at M4 but if I guess on the high side (600?) then that puts me at 1946 for the day which isn't terrible

I really wanted to binge last night for some reason. I guess when I go out to eat it makes me feel like I already failed so why not give up? I wanted more cookies but holy crap those SF cookies made me so bloated. I ate 5 total yesterday --but that is IT!!!! I am so mad at myself

Posted earlier (my post is out of order that's why it makes no sense!)
Today at work is the bake swap. After all that stressin' I didn't even bake anything! I was glued to the TV watching the Biggest Loser then the Red Sox/Yankees Game 6. (another late game--it's killing me!!!) ...So this morning I stopped at the Supermarket and bought some PB cookies and some SF choc chip cookies. I put all the PB cookies on the shelf and only a few of the SF cookies as I will be taking the rest home for my family. I didn't think they sounded bad at all - 100cal per cookie 1g sugar!!! But they have partially hydrogenated soybean oil so I probably won't have any (well - maybe 1)!

Tonight I have to go out to dinner w/ my ex-coworkers...thinking I will get a salad & soup or something low-carb...

 

[ncgirl21]

Hey J!! Where are ya'll going to eat at?

 

[Jill]

You really like 'bready' foods eh?

 

[jstar]

Hey J!! Where are ya'll going to eat at?

Hi Ncgirl

This restaurant - called Jimbo's South. They have everything but its mostly crap. I always stress out on what I am gonna get!

How are you?

 

[jstar]

You really like 'bready' foods eh?

It is my biggest weakness!

How bad do you think eating the whole loaf was??? It was a lot of protein too. I am debating whether I should stock up - they had lots of boxes at KMart for $1.50/box.

 

[ncgirl21]

This Place:

http://www.jimbossouth.com/

You can get grilled or broiled seafood . I've been good sweetie, how about you? Anything new in the X department?

 

[jstar]

I just went to an equipment orientation at the new gym at work. It is nice! A lot of the machines are 3-in-1 to save space. Found out that I might be able to get the daily fee waived which would be nice. I think I might walk on the treadmill tomorrow during lunch and then Fri take Pilates during lunch.