GG's IM Competition Journal

[GoalGetter]

Food - November 4 - IM Competition Day 4

Meal 1: 5 AM

1 cup eggbeaters
3/4 cup oats

Meal 2: 730 AM

3 oz. tilapia with sesame oil*
1 apple

Meal 3: 1030 AM

3 oz. chicken
1 cup broccoli
1/4 cup barley

Meal 4: 130 PM

3 oz. tilapia with sesame oil
1 cup sweet red & yellow peppers
1/4 cup barley

Meal 5: 430 PM

3 oz. chicken
1 cup broccoli
1/4 cup barley

Meal 6: 730 PM

3 oz. tilapia with sesame oil
1 cup sweet red & yellow peppers

Meal 7 1030 PM

1/3 cup egg beaters
3 fish oil caps

Total Calories 1255
Fat 22g (17%)
Carbs 114g (31%)
Prot 151g (52%)

* i cooked a bunch of tilapia in sesame oil last night... so the amount is minimal. Not like a full serving of sesame oil per serving of tilapia or anything...

 

[GoalGetter]

Workout - November 4 - IM Competition Day 4

Legs

Smith Squats

1 x 65lb x 15
2 x 85lb x 15
2 x 95lb x 15

Leg Press

4 x 180lb x 15

Walking Lunges with 15lb Dumbells

4 x 28

Shoulders

Dumbell Shoulder Press

4 x 15lb DB's x 15/15/14/12

Lateral Side Raises (with plates because 8 and 10lb dumbells were missing)

1 x 5lb x 20
2 x 10lb x 15/13/10 <--- i think i was struggling because it's hard to grip the plates, not because of the weight itself

Front Raises (same, with plates)

1 x 5lb x 20
2 x 10lb x 12/10

Cardio

Stairmaster, Fat Burner Plus, Level 20, Intervals, 25 minutes

Abs at home tonight.

 

[Jeanie]

Legs

Smith Squats

1 x 65lb x 15
2 x 85lb x 15
2 x 95lb x 15

Leg Press

4 x 180lb x 15

Walking Lunges with 15lb Dumbells

4 x 28

Shoulders

Dumbell Shoulder Press

4 x 15lb DB's x 15/15/14/12

Lateral Side Raises (with plates because 8 and 10lb dumbells were missing)

1 x 5lb x 20
2 x 10lb x 15/13/10 <--- i think i was struggling because it's hard to grip the plates, not because of the weight itself

Front Raises (same, with plates)

1 x 5lb x 20
2 x 10lb x 12/10

Cardio

Stairmaster, Fat Burner Plus, Level 20, Intervals, 25 minutes

Abs at home tonight.

What incline is your leg press? Is it the seated one?

4 x 28 .....yep! that is an even number..you are funny! I have to do either 12, 15 or 20 when i do reps, I guess it is a personal thing for us

 

[GoalGetter]

What incline is your leg press? Is it the seated one?

4 x 28 .....yep! that is an even number..you are funny! I have to do either 12, 15 or 20 when i do reps, I guess it is a personal thing for us

It's the one with plates, where you're almost on the floor. I put two 45's on each side.

The walking lunges hahahaha yeah... it comes out to seven pairs (left leg, right leg) one way and seven pairs back.

 

[GoalGetter]

I'm doing great and you?
By the way congrats on reaching your first goal!
Good luck with the upcoming IM competition.
Got any plans for future photo shoots?

Hey! I missed this one! Oops!

Thanks, K. I'm just doing this for fun, to stay motivated, to keep pushing myself to workout and eat clean. Should be great!

Photo shoots - honestly I felt really cheesy doing that one that I did with my friend for my 12-week photos, so it's not like I'm actively planning my next one! hahaha! But I guess I'll have to take some photos in march for this IM thing! Since now that you mention it i DO have to plan one, I've got a dilemma: While my friend was great with lighting and putting up with me, he wasn't very good with giving me directions and I have no clue what to do, so it would be cool to find a photographer who can make a few suggestions for poses, angles, and even for makeup and clothing.

 

[ncgirl21]

Hey Ivy

Your diet and training look very impressive like always woman!! You rock

 

[GoalGetter]

Hey Ivy

Your diet and training look very impressive like always woman!! You rock

Thanks, Andrea! Still working on it though!

My cals are still low, but it's mental. I just can't increase them as much as I'd like to. I start to freak out when they start hitting like 1250 or something so i cut stuff out. ARRRGHHH this is SO FRUSTRATING.

 

[Rocco32]

Thanks, Andrea! Still working on it though!

My cals are still low, but it's mental. I just can't increase them as much as I'd like to. I start to freak out when they start hitting like 1250 or something so i cut stuff out. ARRRGHHH this is SO FRUSTRATING.

I'm there with you, but don't have any advice. That's why I finally had to say screw it, I'm just going to let my body decide what it needs now.

 

[GoalGetter]

I'm there with you, but don't have any advice. That's why I finally had to say screw it, I'm just going to let my body decide what it needs now.

Yeah, i mean i'm not starving or anything, and i'm full of energy (in fact i haven't felt tired in weeks!). However, though I know they mean well, I get frustrated when people put little "no-no" icons and tell me my cals are too low because its not like they're telling me something I don't already know. I know, and I'm trying to fix it, but it's a mental thing I have to get over.

I don't understand why I'm having such a hard time with this, when with so many other aspects of my progress I've attacked it all head-on.

 

[Rocco32]

Yeah, i mean i'm not starving or anything, and i'm full of energy (in fact i haven't felt tired in weeks!). However, though I know they mean well, I get frustrated when people put little "no-no" icons and tell me my cals are too low because its not like they're telling me something I don't already know. I know, and I'm trying to fix it, but it's a mental thing I have to get over.

I don't understand why I'm having such a hard time with this, when with so many other aspects of my progress I've attacked it all head-on.

Do you feel your body is getting the cals and food it needs?

 

[GoalGetter]

Do you feel your body is getting the cals and food it needs?

Physically i feel fine. but LOGICALLY it seems like not enough, like I am burning way more than I am eating, which in the long run is going to hurt my progress. I'll stay lean but i won't build much more muscle at this rate and i know i have to fix that.

 

[Rocco32]

Then I would just very slowly add a bit more to your portions. SLOWLY. Like a teaspoon a day, LOL.

 

[GoalGetter]

Then I would just very slowly add a bit more to your portions. SLOWLY. Like a teaspoon a day, LOL.

That's what I'm tryin' for... For example my meal 5 today SHOULD include the barley as my carb. but i took it out because it brought my calories to over 1300 and the number freaked me out.

 

[naturaltan]

Thanks, Andrea! Still working on it though!

My cals are still low, but it's mental. I just can't increase them as much as I'd like to. I start to freak out when they start hitting like 1250 or something so i cut stuff out. ARRRGHHH this is SO FRUSTRATING.

What about not counting calories? Can you eyeball what a XX calorie sized meal looks like?

I realize that you 've come from being at a weight that you're weren't happy with, but you seem to have learned what got you there, how to fix it and what not to do. Eating clean meals won't put you back to where you were. You are exercising thus using up the cals you're providing your body.

 

[GoalGetter]

That's what I'm tryin' for... For example my meal 5 today SHOULD include the barley as my carb. but i took it out because it brought my calories to over 1300 and the number freaked me out.

fug it. I just added back the barley for meal 5. 1255 calories. I'll deal with it. I'm having a heart attack hahahaha but I'll deal with it. I need to buck up and do this right.

 

[Jill]

1300 cals is MINOR chickie-but I know about the mind fuck. You need cals to build muscle

 

[GoalGetter]

Recipes I'm Gonna Try This Weekend

The moroccan chicken recipe Babs posted a few days ago, and this (from the Healthy Recipes sub-forum in Diet & Nutrition):

Stuffed Peppers By Karena Farrel
These can be made with or without rice they work well for lunch or dinner!

measured portion of cooked rice
measured portion of 90% lean beef, cooked and drained of fat
2-3 tablespoons of light tomato sauce
1/4 cup of chopped onion
1 or 2 green peppers, tops sliced off, insides clean

Mix rice, meat, onions, and sauce in a bowl. Carefully spoon mixture into the peppers, firmly packing it down. Place in a baking dish and bake for 30 minutes at 350 degrees or until peppers are tender.

 

[GoalGetter]

1300 cals is MINOR chickie-but I know about the mind fuck. You need cals to build muscle

It is my goal to get to 1300 by the end of next week if not sooner.

I have to keep in mind that i am getting up earlier now, and adding a 7th meal into my day. Before it was 1100 cals divided into 6 meals. Now i'm trying subconciously to stay at the same cals even if I'm eating a 7th meal. It's crazy. I know. GRRRRR! SO FRUSTRATING!

 

[Luke9583]

. Now i'm trying subconciously to stay at the same cals even if I'm eating a 7th meal. It's crazy. I know. GRRRRR! SO FRUSTRATING!

Why? If you're up for an extra meal, you'll probably be burning extra cals', right?

 

[GoalGetter]

Why? If you're up for an extra meal, you'll probably be burning extra cals', right?

I know, but MENTALLY - the NUMBER, after weeks and weeks of being so low-cal, is astronomical. hahahahah just mentally though. I know that physically, 1300 calories is not much at all. Even my trainer said I could pretty much be eating about 1500 a day to maintain. But I just can't bring myself to do it.

 

[Katia7]

I was wondering where your journal went lol

I know from experiance that when i was 105, I maintained on 1500. And back then I wasn't lifting at all. So don't be scared to raise your cals, if anything you can always drop them back to 1200.

 

[GoalGetter]

I was wondering where your journal went lol

I know from experiance that when i was 105, I maintained on 1500. And back then I wasn't lifting at all. So don't be scared to raise your cals, if anything you can always drop them back to 1200.

Thanks Katia. See? THis is the kind of "encouragement" i need to hear. hahaha!

Oh and yeah i still have the other journal but this one i was trying to keep a little more serious. less random/free-for-all.

 

[Luke9583]

1300 calories is not much at all. Even my trainer said I could pretty much be eating about 1500 a day to maintain. But I just can't bring myself to do it.

Well, everybody is different and there's only one way to find out You've got the rest of your life. Have fun with it

 

[GoalGetter]

Well, everybody is different and there's only one way to find out You've got the rest of your life. Have fun with it

So easy to say: "have fun with it..."

Actually I enjoy planning my meals quite a bit, and I learn something new about food and nutrition practically every day. Plus I love cooking. So in a way i DO have fun with it. Just not in the way you mean. hahahaha! I'm trying though...

 

[GoalGetter]

I've got my chest/back/arms workout today. Gotta fit that in somewhere. This morning I have to go to a training/orientation thing, so I'll probably stop at the gym on the way back from that.

Didn't do abs again yesterday but i'm not too worried about missing that. It's not like my abs don't get a workout when I do other body part workouts.

Anyway, yeah, i'll post my w/o and meals later tonight.

Have a great day everybody! Happy Friday!

 

[Velvet]

The moroccan chicken recipe Babs posted a few days ago, and this (from the Healthy Recipes sub-forum in Diet & Nutrition):

Stuffed Peppers By Karena Farrel
These can be made with or without rice they work well for lunch or dinner!

measured portion of cooked rice
measured portion of 90% lean beef, cooked and drained of fat
2-3 tablespoons of light tomato sauce
1/4 cup of chopped onion
1 or 2 green peppers, tops sliced off, insides clean

Mix rice, meat, onions, and sauce in a bowl. Carefully spoon mixture into the peppers, firmly packing it down. Place in a baking dish and bake for 30 minutes at 350 degrees or until peppers are tender.

That filling would taste really yummy inside steamed cabbage leaves too

Morning Jilly
Edit: geez, wrong journal..I"M SO SORRY Ivy

Have a splendiferous weekend!!!

 

[GoalGetter]

Workout - November 5 - IM Competition Day 5

Chest/Back

Nat. Chest Press

1 x 55 x 10 (warm up)
2 x 70 x 13/15
1 x 65 x 15 <--- awkward machine, not the REAL nat. grips made my forearm hurt! SUCKS!

WG Lat Pulldowns

2 x 60lb x 15
1 x 70lb x 15 <--- 10lb increase from last workout

Incline DB Press

2 x 20lb DB's x 15
1 x 15lb DB's x 15

Bent Over BB Curls

3 x 50lb x 15

Incline DB Flies

2 x 20lb DB's x 15
1 x 15lb DB's x 15

Hammerstrength Low Seated Row

3 x 58lb x 15/14/14

Bicep/Tricep

DB Curls
3 x 15lb x 15/13/12

Cable Tricep Pushdowns

2 x 60lb x 15
1 x 70lb x 15 <--- 10lb increase from last workout

Reverse Grip Pushdowns

3 x 40lb x 15 <--- 10lb increase from last workout

Reverse Grip BB Curls

3 x 20lb x 15 <-- 30lb bar was missing! BASTARDS!!!!

Abs

Hanging Knee Raises

3 x 15

Reverse Crunches on Stability Ball

2 x 20

Cardio

Stairmaster (actually cheap stairmaster imitation by CYbex), Fat Burner MOde (intervals), level 10, 20 minutes <--- This cardio session sucked. I had no enthusiasm, no energy, no desire to be there. I think it was because i was in another neighborhood, in a gym with sub-par equipment and was in a hurry to get the fug out of there already.

 

[GoalGetter]

Food - NOvember 5 - IM Competition Day 5

Meal 1 - 700 AM

1 cup eggbeaters, with cinnamon, splenda
2 tbsp of sugar free pancake syrup
3/4 cup oatmeal

Meal 2 - 945 AM (before my orientation)

3 oz Tilapia
1 cup broccoli
1/4 cup barley

Meal 3 - 12 PM (pre workout)

3 oz. Tilapia
1 cup red and yellow peppers
1/4 cup barley

Meal 4 - 245 PM (post workout)

3 oz. chicken breast
1 apple

Meal 5 - 615 PM

3 oz. chicken breast
1 cup broccoli
1/4 cup barley
* I also had -- GASP! -- four Murray's Sugar Free Vanilla Creme Cookies (160 calories total) in an effort to not be so strict for once. I felt horrible after i ate them, but I enjoyed them WHILE i ate them hahahahaha!

Meal 6 - 930 PM

1 serving of FF cottage CHeese
1 tbsp nat. peanut butter
1 tbsp SF chocolate syrup


Total: 1383
Fat: 32g (22%)
Carbs: 138g (35%)
Protein: 142g (43%)

 

[GoalGetter]

Just bought a bunch of flavored coffee beans: Chocolate Swirl, Caramel, Peppermint something or other, and Raspberries & Cream.

COffee -- the new dessert hahahaha!

Oh and fat free whipped cream

Oh and five red and yellow peppers to make stuffed peppers tomorrow.

Oh! and and and, extra lean ground beef. 4.5 g of fat (1 g sat) in a 4 oz. serving. YAY!

And some whole grain bread for breakfast time.

And wtf is the story with New Potatoes, anyway? I keep hearing and reading that if you're gonna eat potatoes, these are the best to eat, but why?

OK i'm delirious. Gotta put my stuff away. I missed you guys today!

Good night!

 

[sara]

Just bought a bunch of flavored coffee beans: Chocolate Swirl, Caramel, Peppermint something or other, and Raspberries & Cream.

is this coffee to drink or coffee bean as chocolate coffee bean?