Jstar's Ultimate Body

[jstar]

Hi Everyone! I am putting one foot forward today and digging myself out of this rut I have created. The past 3 days have been filled with sitting on my behind and doing nothing but getting depressed and eating! I feel like crap and enough is enough! Today marks "100 days out" and I am going to make the most of the time I have left to create the best body I can.

I joined Global Health and Fitness the other day for some nutritional guidance. For $70 I got a customized plan and experts to answer all my q's (they respond right away). Plus there is a ton of great e-books and motivational articles on that site, not to mention recipes. workouts, I really like it. I am not trying to advertise for them but I am just happy I found a decent site with all this great info. I am reading an e-book called 7 Weeks to Lifetime Diet Success where they address what is going on on the inside and how to stop self-sabotage. That is exactly what I need to do if I am ever to reach my goals.

I have thought about some things I do that cause me to sabotage my efforts and what I am going to do to prevent them this time. One thing is going out with my friends. I must be fun to shop with or something because my friends always call me when they are planning to go to the mall or to a store (could be cuz I live next to the mall) Anyways one friend in particular is always late to my house then we spend forever in the mall or wherever we are supposed to go. I always say to myself that I will go to the gym after we are done but that never happens because my gym closes at 7 on saturdays and 6 on sundays..there is just no way I can do this anymore. Not to mention I don't need to buy more clothes or spend more money or go out to eat with her. I need to start putting my diet and workouts first. Another thing I have a hard time with is prepping meals ahead of time. I decided every Sunday and Wed like clockwork I will COOK and prep all my foods for the next 2-3 days.
Another thing I need to do is prepare in advance for days/times when I can't eat what I am supposed to. I have a conference at the end of May with my boss that we are going to. I am not traveling but it will be lectures all day like 8-4 or 5 with a lunch break in between. Of course all the food they will serve will be shit, but I decided to bring my cooler. Who cares if I look like an idiot? This is what it takes, this is what I will do. I also have a 2 week trip to FL coming up in June/July. I plan to pack as much portable clean food as I can and try to avoid eating out. This is going to be hard but I think my mom wants to rent out a condo instead of staying at a hotel so we should have a fridge and stove and microwave. Then I can pick up some food down there.
I think my main problem is binging at home which is something I will have to stop doing immediately in order to get the results I want. To deter myself from doing this I plan to go to the gym, even when I don't feel like it, try on clothes to keep motivated, read as much motivational crap as I can and post all my workouts and meals on IM. Oh, and post my pics every 2 weeks on here as well.

 

[jstar]

Stats - BEFORE

Date: May 6, 2004

Weight: 140.5
Tanita %: 30%
NW: 27.5"
WSI: 29.5"
RW: 30.5"
Hips: 38.5"
Flex Right Bi: 10.5"
Right Thigh: 22.5"
Right Calf: 13.25"

Upcoming Competitions:
August 14, 2004
September 25th
October 23rd

Next Stat Update: May 22, 2004

 

[jstar]

5/6/04

Ok on this diet (I copied the whole thing a few posts back) I am supposed to eat "lower carbs" Sun - Tues; Thurs and Friday. The macros should add up to 1993 cals, 174-224g carbs, 174-224g protein and 44-55g fat. On Wed and Sat I eat the same number of calories but higher carbs, less protein and less fat: 1993 cals, 249-274g carbs, 125-174g protein, 33-44g fat. Here I have created a Master Diet for the lower carb days. I used fitday to adjust the portions so that each meal comes out where it is suppose to be. Since this was a huge pain in the ass, I don't plan to use many substitutions, except maybe a potato instead of rice in M3. I know the calories fall short so I may add in a small snack if I feel like it such as 2 tsp of PB on a multigrain rice cake or some broccoli with ff cheese melted over it. I haven't had time to work up the diet for Wed and Sat but when I do I will post a Master Diet for the Higher Carb Days as well. Another note - Wed is a higher carb day and it is also a scheduled rest day, and Sat is a higher carb day but I only do arms and cardio. I asked my GHF expert and they said this was fine because the higher carb days are meant to refill your glycogen levels so resting on that day is ok. I feel like that makes sense too. I mean when I eat too many carbs on a heavy day like legs I feel too full to really pound out the reps I am supposed to. This diet isn't mega low carbs anyways so energy should not be a problem.


Master Diet - Lower Carb Days:

M1
Protein Pancakes
1 cup oats
1 cup All Whites
1 scoop Ultra Size
480 59C 42P 10F

M2
1 cup Fiber One
1 cup All Whites
2 scoops Ultra Size
423 58C 55P 10F

M3
6 oz deli turkey
2/3 cup cooked brown rice
1 cup broccoli
391 41C 42P 8F

M4
4 oz reg ground turkey - cooked
1 cup lf cottage cheese
1 small onion
257 6C 32P 12F

M5
6 Healthy Choice Sausages
1 cup eggbeaters
1 bell pepper
303 22C 42P 7F

1854 186C 213P 37F

 

[jstar]

5/6/04

M1
Protein Pancakes
1 cup oats
1 cup All Whites
1 scoop Ultra Size
480 59C 42P 10F

M2
1 cup Fiber One
1 cup All Whites
2 scoops Ultra Size
423 58C 55P 10F
**can't finish

M3
6 oz deli turkey
.5 red pepper
*no carb* - felt too bloated/full
220 7C 37.5P 5F

M4
4 oz cooked ground turkey
onion
1 cup lf cottage cheese
422 12C 56P 17F

1545 136C 190.5P 42F

Back:
Will post later

30 min elliptical

 

[JLB001]

Another thing I need to do is prepare in advance for days/times when I can't eat what I am supposed to. I have a conference at the end of May with my boss that we are going to. I am not traveling but it will be lectures all day like 8-4 or 5 with a lunch break in between. Of course all the food they will serve will be shit, but I decided to bring my cooler. Who cares if I look like an idiot? This is what it takes, this is what I will do. I also have a 2 week trip to FL coming up in June/July. I plan to pack as much portable clean food as I can and try to avoid eating out. This is going to be hard but I think my mom wants to rent out a condo instead of staying at a hotel so we should have a fridge and stove and microwave. Then I can pick up some food down there.
I think my main problem is binging at home which is something I will have to stop doing immediately in order to get the results I want. To deter myself from doing this I plan to go to the gym, even when I don't feel like it, try on clothes to keep motivated, read as much motivational crap as I can and post all my workouts and meals on IM. Oh, and post my pics every 2 weeks on here as well.

Seems that you have it already planned out! Just takes preparing ahead of time. I'm bad about toting my food everywhere. If I get questioned about it, I just tell whoever I am on a special diet, that if I eat what they have, I may die. They don't ask anymore. Remember with the trip to Florida if ya'll do the condo thing that you can buy meat whenyou get there. Take your basics.

 

[jstar]

Thanks Jodie. I am not too worried about the trip. I will take the basics and just buy meat when I get there.

I like your approach to handle the infamous "questions." I am really bad about prepping my food and taking it out with me. I don't even have a cooler but I can steal one from my dad that he never uses. I know having this stuff cooked and split up into tupperware ahead of time is what I need to do. I am very bad about it now!

 

[JLB001]

I usually pack like a sm. spud or sweet potato, green beans are good cold or warm. Just gotta be careful with the meats/eggs.

I went to Astroworld 9 days before my very fisrt show in 2002. They told me I couldn't bring my food in with me...I was like umm..Wrong answer. samething with the rodeo this year. It went with me regardless of what they said. I have a tan canvas tote bag I use if its for daily trips under 8 hours.

You'll get your eatting times down so you'll know when to eat it and what to eat, so ya can plan. You'll do great!

 

[jstar]

5/7

Friday

Meals

M1
1 cup oats
1 cup All Whites
1 scoop Ultra Size
480 59C 42P 10F

M2
M2
1 cup Fiber One
1 cup All Whites
2 scoops Ultra Size
423 58C 55P 10F

M3
6 oz turkey
1/2 red pepper
1/2 cup oats

M4
4 oz cooked ground turkey
onion
1 cup lf cottage cheese

M5 - skipped...it was too late.

Chest & Cardio 30

 

[Jill]

Re: 5/7

Originally posted by jstar
Friday

Meals

M1
1 cup oats
1 cup All Whites
1 scoop Ultra Size
480 59C 42P 10F

Is that 1C oats dry? If so, that must be a filling meal!!

 

[jstar]

Yep it is. I made p. pancakes with it yesterday. It was a lot of pancakes! Meals 1 + 2 are big to me but they are supposed to be about 500 cals each, M3 = 400 cals and M4 + M5 = 300 a piece. So it tapers off. I only have carbs with the first 3 meals. So far, I am liking the diet.

 

[greekblondechic]

Hi sweetie.. I think the "motivational crap" like that ebook will have a bigger impact than anything else. When you are binging all you say to yourself is "i need to break the cycle i need to break the cycle" but what I realized is thats not enough to just break it, cuz then we would never fall back into it! SOOO its like theres this hole in the floor, and you keep fallin through it, and its not enough to just get out of the hole. and its not just enough to put a piece of paper over the hole, u need to cement that baby up, cover it w/ bricks and planks and whatever else you can get your hands on so you dont fall into that damn hole again!!!

Sometimes I think I should be on TV

 

[jstar]

Hey Greekie! The weekend is almost here! Yeah

That was a neat little metaphor Sometimes you read these motivational articles and you are just like yeah, I agree, but then you still don't know what to do. It is much more a mental/mind problem than a physical one, a lot of stuff in that e-book was really accurate. But doing what it takes is up to us!

 

[jstar]

5/8

"Higher Carb" Day

M1 - Pancakes
1 cup oats
1 scoop Ultra Size
1 cup All Whites
480 59C 42P 10F

M2
same as M1
480 59C 42P 10F

M3
8 oz grilled potatoes
1 cup eggbeaters
1/2 red pepper
376 58C 29P 4F

M4
2 low carb tortillas
4 oz turkey
1 red pepper
303 34C 40P 5F

M5
same as M4
303 34C 40P 5F

1942 244C 192P 33F

Arms, Cardio 30

 

[jstar]

Since I can't edit my posts from the last 2 days:

MAY 6th

M1
1 cup oats
1 scoop Ultra Size
1 cup All Whites
480 59C 42P 10F

M2
1 cup Fiber One
1 cup All Whites
2 scoops Ultra Size
*didn't finish*
423 58C 55P 10F

M3
6 oz turkey
1/2 red pepper
220 7C 37.5P 5F

M4
4 oz cooked ground turkey
small onion
1 cup lf cottage cheese
422 12C 56P 17F

1545 136C 190.5P 42F

Back:

One Arm Cable Rows: 15x20x3
RG B.O. Row Straight Bar: 20x40x4
*Front PD superset: 12x50
NG Seated Cable Row: 12x30
Front PD: 12x50x2
Cable Pull Thru superset: 15x30x2
Seated Mach Row: 12x40
Cable Pull Thru: 15x30x2
30 mins elliptical

* was supposed to superset Front Pulldowns and NG seated cable rows but some stupid idiot stole my cable row after the 1st set. So then I just did straight sets of Front PDs and supersetted cable pull throughs and seated machine rows.
******************************
MAY 7th

M1
1 cup oats
1 cup All Whites
1 scoop Ultra Size
480 59C 42P 10F

M2
1 cup Fiber One
1 cup All Whites
2 scoops Ultra Size
423 58C 55P 10F

M3
6 oz turkey
1/2 cup oats
1/2 red pepper
370 34C 42.5P 8F

M4
4 oz cooked ground turkey
onion
1 cup lf cottage cheese
347 12C 43P 14F

1620 163C 182.5P 42F

Chest:

*BB Incline BP: 10xbar, 9xbarx2
45 degree Incline Flies: 10x15, 10x20x3
**Pushups: 10 (knees); 20x2 (vertical)
Pec Deck: 15x30, 5x30+6x20, 15x20
30 min elliptical

*was supposed to be smith incline bp but both machines were taken
**I suck. I can't even do a pushup! My back keeps dipping down to the floor; even when I do them on my knees. I tried doing "vertical pushups" by holding onto the horizontal bar that connects the cable pulley machine in the women's weight area. I tried to look at myself in the mirror to make sure I kept my back straight. Didn't really feel it in my chest though, more in my arms/shoulders. After I was done I realized maybe I should try to do them on the ball next time. Suggestions???
***was supposed to do 10 min upper body plyos???

 

[JLB001]

I never do the plyos when it says too. Those are like thrown a medicne ball to someone stuff like that

 

[greekblondechic]

Great job on the diet and workouts!

I woulda smacked that idiot and said, give me back my cable row biotch!!

 

[jstar]

Originally posted by JLB001
I never do the plyos when it says too. Those are like thrown a medicne ball to someone stuff like that

Yeah I looked those up on the internet and that is what it said - medicine ball throws and clap pushups. Shoot, I can't even do a real pushup, it will be a while before I can do the clap ones. (I would never make it through basic training I guess!

Still a killer workout, IMO

 

[jstar]

Originally posted by greekblondechic
Great job on the diet and workouts!

I woulda smacked that idiot and said, give me back my cable row biotch!!

Thanks greekie. I love these new workouts!!!

Then you need to come with me next time and sit on the cable row machine and keep the meatheads from taking my equipment! And save me a smith machine, those are always taken (we only have 2).

 

[greekblondechic]

Hmm... think if I flash them that they'll be distracted enough for you to get what you need to do done?

 

[hikerchick]

Hey jstar!
Looking good sweetie. Hold onto that positive attitude to get you through. No more sabotaging! You deserve better than that.

 

[jstar]

You might distract me too though Greekie

Hey Hiker Thanks for the encouraging words. I really needed that today. It's Sunday, it's raining and chillly and my mom just bought all this food Gotta stay strong! I am goin' to make some protein pancakes ....How are you doing?

 

[atherjen]

Hey STar!!
I would say Happy Mommies day to you but neither of us are mommies!! (thank goodness for me!)
your workouts and diet are lookin super! eat up lots of those P.pancakes today!
its cold here too- but sunny! I will send some your way!

 

[greekblondechic]

LoL!!!!!!!!!!!!!!!!!!!

How's your day goin darlin?

 

[jstar]

Nope I am not a mommy, and don't plan to be! That didn't stop me from taking a free carnation yesterday at the supermarket. They were giving them out to all the mom's so I took one and gave it to my mom.

Ok, now the bad news: I really went WAY overboard yesterday. I had p. pancakes for M1 and M2 and I was still hungry like an hour later I must have tapeworms, my body just craves sugar like mad. I ate so much crap yesterday, I felt like crap today. I am really getting sick of posting how I f- up every week. I dunno what to do with myself I wish someone could just lock me in an apartment somewhere for like 2 months and only let me eat what is on my diet and force me to do my workouts. UGH!!!!

Also there is something nagging at me lately in regards to my life. Of course I have mentioned before I still live at home but I want to move out. I had started looking at condos w/my boyfriend a couple months ago he agreed to live with me and pay X amount of dollars and I would pay the rest since the condo was in my name and I was the one with the downpayment. After we were settled we would get engaged and get married (not right away but once we had some $ saved and could do it). Well then he broke up with me for no reason (on my b-day, remember?) That through me for a loop and drove me nuts. I was sad at first for about 2 weeks then I started getting mad at him. After 3 weeks he called me back and wants to be with me and loves me, etc. It took me another good 2-3 weeks to get over the anger and get back with him. Well things have not been quite the same. He doesn't want to move in a condo w/me for fear that if I get laid off or otherwise lose my condo he will be on the street. Right now he has sec. 8 and can afford his apt. but if he leaves to move in with me he loses his sec. 8 voucher. If that happens he is screwed cuz he can't afford rent w/o that voucher and the state has decided to put an infinite freeze on giving them out which will last years. So now he wants me to buy the condo and have my brother or one of my friends live with me until his parents die then we can move in his house (and who knows when that will be). This is so f- up. Meanwhile, my mom and dad are talking non stop about Florida and moving there. My other brother is going to move there and my parents are going to go down too (I don't know when but maybe a year or 2??) My mom keeps hinting that she wants me to move to Florida too. I have never been but I think I would love it - I hate the winters here and I love the beach and the sun and houses are NICE and new and dirt cheap (well compared to here). My boyfriend doesn't want to go at all so if I go I have to leave him. If I stay I can't see him not living with me and me waiting forever to get my life started with him. I don't know. I am torn between going and staying and that decision keeps gnawing at me in the back of my mind.

 

[ncgirl21]

Hey hun!! I think everyone at some time messes up. But your diet doesn't have to control you- you contol it. If you know that you want sweets in your life- have them by all means, I for one can't live, well- won't live without them or anything that I really want. You are ninety some days away from your competition, there isn't any reason why you can't have a free day once a week until it gets closer. Try that and see how it works. Eat clean six days a week and on the seventh day be more lenient. If you want a piece of cake eat it- but not everyday, save it for you "free" day. Just my suggestion!!

Good Luck Girlie!!

 

[jstar]

Perhaps you are right Nike! I was in fact thinking of doing that since it seems to be Sundays that I feel this way the most. I am scared to though, I don't seem to know how to cheat without turning into a binge.

 

[Jill]

Originally posted by jstar
I ate so much crap yesterday, I felt like crap today. I am really getting sick of posting how I f- up every week. I dunno what to do with myself I wish someone could just lock me in an apartment somewhere for like 2 months and only let me eat what is on my diet and force me to do my workouts. UGH!!!!

Its called an eating disorder hon, I can relate to all you are saying. Try to connect emotionally first....

*Hugs* to you.

Oh ya, Id love to move to florida!

 

[Jill]

Free days turn into binge days for me. JMHO

 

[jstar]

I am so screwed up!

Yeah it is an ED and it is ruining my life.

 

[greekblondechic]

Maybe you should go buy that Overcoming Binge Eating book, I just started it, so far so good. It has a self help section too w/ steps how to overcome it.

My therapist also insists you have to take the steps slow and make sure you are 100% on them before moving on to make permanent changes.