Hiker's Comp Part Two

[hikerchick]

I wanted to start a new journal for part two of this comp because I feel like I'm in a better place(mentally) than when the first part started so I wanted to start fresh.

Monday

Exercise: I am in the process of creating a new workout based on lagging bodyparts (which seems to be all of them ) so am just hitting it hard and heavy on my favorites this week.
Back, abs 4 sets 8-12
pullups
hammer row
pressdown (cable)
bent over row barbell
low back extensions
ball crunches - 30
chair lifts - 30
decline crunches - 30

30 minutes pilates

Food:
preworkout: 2/3 cup fiber one, 1/3 cup soymilk
postworkout: 5 whites, 1 yolk, spinach
12:30 protein bar, apple
3:00 chicken breast, 1/2 cup broccoli, 2 fish caps
5:30 turkey burger with no mayo and half the bun, 1 cup sweet potato
8:00 1/2 cup lowfat cottage cheese


I really need to go food shopping this afternoon, I bought one protein bar when I went to pick up my new powder - Optimum Nutritions Chocolate. am loving it since they changed the formula on my Isopure and now it's

 

[Jenny]

Great idea, I might start a new one as well!

 

[hikerchick]

I'll start this off with my pics and stats. I was happy to see that I lost an inch off my waist and an inch off my butt. Also lost 1/2 an inch off my thighs, and 3/4 of an inch off my calves (this was not intentional and didn't make me happy, I am trying to increase the size of my calves)

My goals for these next few months are:

1. Continue to slim down waist
2. Add firmness and roundness via muscle to glutes
3. Add size to shoulders
3. Add muscle overall

Current Stats:
weight: 127
neck: 12"
chest: 33"
upper arm: 11.75"
waist: 28"
hips: 37"
thigh: 21"
calf: 12 3/4"

 

[hikerchick]

Hiker front

 

[hikerchick]

Hiker back

 

[hikerchick]

Hiker side

 

[hikerchick]

Tuesday

Okay, it's day one of my new nutrition plan. Short on time so will do just shoulders in the gym today.

Food:
7:00 1/2 cup fiber one, 1/4 cup soymilk, protein shake, 2 fish caps

postworkout: protein shake - need to add some br. rice or oats here, was in a hurry today

12:30 chicken breast, 1/2 cup broccoli, sweet potato, 1 T. flax oil

3:30 chicken breast, 1/2 cup broccoli, 1 cup green beans, 1/2 cup brown rice with 1 t. parm. cheese, 2 fishy caps

7:00 chicken breast , 1/2 cup broccoli, 10 almonds


Exercise:

shoulders 4 sets of 10 - 12 on everything

overhead press 12.5 pound dbs
upright rows 12. 5 pound dbs
lateral raise 10 pound dbs
rear delt raise 10 pound dbs

30 minutes pilates

core stuff: planks, side planks, supermans, leg/arm lifts

 

[hikerchick]

I had a sort of epiphany last night for myself. I realized that I am never going to have a fitness model physique, okay I knew that before, but realized that that is okay. I can still be the very best that I can be, and that is saying a lot. I have scoliosis in my low back which causes my spine and hips to be misaligned. Because of this I will never be perfectly symettrical. I have always been self conscious about it. I am tired of always being so hard on myself. At least I am always working hard and trying to improve what I do have. The good Lord gave me this bod for a reason and I am going to do the very best I can with it. and make myself proud.

 

[hikerchick]

Food updated, am having a full-of-chicken day today.

I met the nicest guy in the gym today. We work out at the same time every day but usually just say "hi" or "good morning" and get back to our workouts. He works out really hard and looks great and I've been meaning to tell him that for a couple weeks so today I did. I'm so glad I did, he was so nice. I thought he was about 41 or 43, turns out he's 61 He looks awesome! He's a retired physician who is now modeling for Nike and Ralph Lauren for fun. He's my new inspiration.

 

[Jenny]

Hey Hiker!

I like the new mealplan! Do you know the macros for it?
Though you might turn into a chicken

I don't see the scoliosis being in the way for a fitness model physique Having a lean muscular body would still make you look like a fitness model, no matter what your back looks like
Aww, I'm glad you talked to that old man I'm sure he really appreciated it

Great job sweets

 

[atherjen]

Good work on the diet and training hun! diet looks great, other then getting those carbs post workout!

 

[hikerchick]

Hi Jenny and Ather! Thanks for visiting.

Ather, good call on the carbs, I made sure to get them today.

Jenny, you're right, my realization wasn't worded well. I meant that I have been too hard on myself about my back. Also, that I need to workout to be the very best that I can be, not compare myself to fitness models, that make up less than 1% of the population. You are absolutely right, nothing can get in the way of me looking my best.

I'm going to post my new meal plan later on. I was just trying to eat as clean as possible yesterday. Jodi made my new plan for me. I'll go through it today and post it later, I need to figure out how it translates into food. It's a 40/40/20 plan, which I think will work out great with my goals. Jodi is awesome.

 

[hikerchick]

Wednesday

Okay, Jodi is helping me make a new eating plan and workout. I am so excited about this. I am definitely ready to make/see some positive changes. I am ironing out the ratios with food today so will officially start tomorrow with her food plan. Will probably start the workout sometime next week, as we are still working on it.

Food:

Preworkout: 2/3 cup fiber one, 1/3 cup soymilk

Post workout: 5 whites, 1 yolk, spinach, turkey breast, 1/2 cup brown rice

12:30 1 1/2 scoops whey, 1/4 avocado, 1 cup green beans

3:30 1 cup organic plain lowfat yogurt, 2/3 cup mixed berries, 1 1/4 scoops vanilla whey, 1 T. sugar free syrup - all blended up and yummalicious. After this yogurt is gone I won't be buying anymore for awhile.

7:00 high protein/low carb crustless quiche, 1 cup broccoli, turkey breast,

Exercise:
Legs today 4 sets of 12 on everything

squats 65 pounds
sldl 45 pounds
step ups
leg press 90 pounds

30 minutes pilates

 

[Jenny]

Hey!
I'm glad Jodi is helping you! She really is awesome and can do wonders Listen to her and you'll have the shape you want soon
Oooh, now I know what you mean That attitude is a great attitude, don't compare with others. I do that too and it makes me feel like crap sometimes

Have a great day sweets

 

[atherjen]

I agree, heed Jodi's advice! you'll do very well!
Best of luck

 

[hikerchick]

Thanks girls It feels good to know that I'm on the right plan for me. I am more motivated than ever to stick with it.

 

[atherjen]

thats what matters the most hun, finding what works for YOU! and being able to stick with it!
have a great day

 

[hikerchick]

Originally posted by atherjen
thats what matters the most hun, finding what works for YOU! and being able to stick with it!
have a great day

Exactly!
You have a great day too with your hot abs!

 

[hikerchick]

Thursday

Good morning!
Today is going to be such a great day. My love got me a 4 hour spa day: facial, 75 minute massage, and a chocolate-papaya body wrap!! I leave in an hour so won't be working out this morning, I may not go later either. I am ignoring the fact that I seem to have another cold what is the deal with that!!??

 

[hikerchick]

Thursday

Food:

7:30 2/3 cup of fiberone, 1/3 cup of soymilk, a little under 1 1/2 scoops of whey, 3 fish caps

12:30 1 cup broccoli, 2 whites, 2/3 cup lowfat cottage cheese, turkey breast, 1/2 pear, 2/3 cup brown rice

3:30 chicken, bean and veggie soup with extra chicken

6:00 protein shake, 10 almonds, 1 cup green beans

 

[atherjen]

LUCKY!! I am sooo jealous about the day at the sp! Ive never experienced that sort of treat before! Enjoy hun!

diet looks good although I would suggest not waiting so long between meal 1 and 2 if you can. was that everything for the day or was there more? seems a lil low.

 

[hikerchick]

Originally posted by atherjen
LUCKY!! I am sooo jealous about the day at the sp! Ive never experienced that sort of treat before! Enjoy hun!

diet looks good although I would suggest not waiting so long between meal 1 and 2 if you can. was that everything for the day or was there more? seems a lil low.

Hi!
The spa was SO nice! It was heaven!. I was in some kind of different dimension when I left.

It was also the reason why my first two meals were so far apart, usually they are right around three hours. There should also have been another meal in there, I normally do five a day, but since I had so much time in between 1 and 2, I wasn't able to fit another one in.

Thanks so much for noticing, I mean it. I appreciate any and all support I can get.

 

[hikerchick]

Saturday

Food:
8:00 protein shake, 2/3 cup fiber one, 1/4 cup soymilk, 3 fishy caps, 1/2 a pear

11:00 protein shake, 2 slices whole grain toast with pb, 1/4 cup pineapple

2:00 chicken breast, small apple, mixed veggies, 1 T. pb

4:30 egg whites, lowfat cottage cheese, 1 cup broccoli, 10 almonds, 1/2 cup brown rice

7:30 egg whites, lowfat cottage cheese, 1 cup broccoli, 1 cup sugar free hot cocoa (50 calories total) it's Saturday!!

Exercise:
Chest 4 sets of 8-12 on all
incline press
flat bench
decline press
db incline flyes
keiser butterfly

abs on ball

1 hour powerwalk with the pooch

30 minutes pilates

 

[atherjen]

hey have you ever tried mixing your whey protein with a lil water and then pouring it on the fiber one? may sound weird but I sure loved it.
hmm what are keiser butterflys?

 

[hikerchick]

Originally posted by atherjen
hey have you ever tried mixing your whey protein with a lil water and then pouring it on the fiber one? may sound weird but I sure loved it.
hmm what are keiser butterflys?

That is actually a great idea aj (mind if I call you that? ) I'm going to try it as soon as my soymilk is gone. Soymilk isn't on my list so I'm cutting it out. I can't find the Atkins milk anywhere that Jodi suggested, so vanilla whey in my cereal would be perfect - you're a genius

The keiser equipment is some pneumatic nautilus-type equipment at my gym. It's a pec-deck basically. It's good for a change from freeweights every once in a while.

 

[Jodi]

Re: Saturday

Originally posted by hikerchick
Food:
8:00 protein shake, 2/3 cup fiber one, 1/4 cup soymilk, 3 fishy caps, 1/2 a pear

11:00 protein shake, 2 slices whole grain toast with pb, 1/4 cup pineapple

I wouldn't suggest pinapple too often. Very high sugared fruit

2:00 chicken breast, small apple, mixed veggies, 1 T. pb

Why is the apple here?

4:30 egg whites, lowfat cottage cheese, 1 cup broccoli, 10 almonds, 1/2 cup brown rice

The apples should have been here

7:30 egg whites, lowfat cottage cheese, 1 cup broccoli, 1 cup sugar free hot cocoa (50 calories total) it's Saturday!!



Exercise:
Chest 4 sets of 8-12 on all
incline press
flat bench
decline press
db incline flyes
keiser butterfly

abs on ball

1 hour powerwalk with the pooch

30 minutes pilates

 

[hikerchick]

Jodi, I'll stick to mostly pears and apples for now. I didn't have my plan with me and just figured out that the easy way to remember it is fruit with carbs - duh!
How about cherries and melon? Just thinking ahead, I eat a ton of those in the summer and would rather have them when they're in season.

 

[hikerchick]

Sunday

Didn't get to eat before my workout which is probably why I had absolutely no energy. Definitely need to get up earlier.

Food:
9:30 (post workout) 1 1/3 scoops whey, 1.25 cup irish oats, 3 fish caps, 1/2 cup tropical fruit - ate this before I saw your note Jodi

12:30 5 whole grain pasta chicken potstickers, 1/2 apple, 2/3 cup lowfat cottage cheese

3:30 3 egg whites, 1 yolk, 1/2 cup lowfat cottage cheese, 1 cup broccoli

6:00 6 whites, 1 yolk, 12 almonds, 2 slices whole grain bread with pb

Exercise:
Legs
Had a lame leg workout today:
sldl 4 x 12 @ 45 pounds
leg extension 4 x 10 @ 60 pounds
leg curl 4 x 10 @ 60 pounds
4 way leg 2 x 12 @ 20 pounds

30 minutes pilates

 

[Jodi]

Originally posted by hikerchick
Jodi, I'll stick to mostly pears and apples for now. I didn't have my plan with me and just figured out that the easy way to remember it is fruit with carbs - duh!
How about cherries and melon? Just thinking ahead, I eat a ton of those in the summer and would rather have them when they're in season.

Berries and cherries are fine. I highly suggest skipping melons of any kind.

 

[atherjen]

Originally posted by hikerchick
That is actually a great idea aj (mind if I call you that? ) I'm going to try it as soon as my soymilk is gone. Soymilk isn't on my list so I'm cutting it out. I can't find the Atkins milk anywhere that Jodi suggested, so vanilla whey in my cereal would be perfect - you're a genius

The keiser equipment is some pneumatic nautilus-type equipment at my gym. It's a pec-deck basically. It's good for a change from freeweights every once in a while.

interesting machine.. my gym has all old grungy stuff. lol

hehe yes you can call me aj. been called that many many times. the vanilla whey is great on the fiber one cereal, Ill cut up some strawberries sometimes too and add those in! mmmmmmmmmm Im having cravings now. lol