Shorty's Competing :D

[shortstuff]

sets of 3 supersets of 5 reps
a1. smith machine low squats: 50, 70, 90, 90
a2. smith machine lunges: 50, 50, 70, 70

b1. hyper butt lifts (these were super easy )
b2. 2 sets of seated leg curls and 2 sets of lying: 40, 50(seated), 40, 50 (laying)

c1. bb deads: 95x5


I really didn't like this workout, felt it in my thighs and hams but didn't get the out of breathe, sweaty, feeling that I like to have when I am done with legs.

 

[hikerchick]

Hey shorty! I'll delete this after you read it but just wanted to say hello! I haven't talked to you in soooo long, how are you doing girl?? I hope you're doing great. Take care sweetie.

 

[shortstuff]

sorry my dear i know i am hardly around but am sooooooo busy trying to stay focused on school, i will done a year from this term if I stay focused!!!!!!!!!!!!! How are you doing, miss the hubby??? How is your swwetheart???

 

[hikerchick]

Yay for you! Definitely stay focused with school, it is hard hard hard right now but will be so worth it when you're done. I'm doing okay, better now, definitely back on the right path. Am starting my carb cycling plan tomorrow. Last two weeks have been difficult (he's gone for seven more ) but I am surviving and am doing good now. (my heart goes out to all of those single moms out there just trying to get through the day! ) The gym is my sanity. My little sweetie is doing great, she's walking around everywhere, it's so cute!

 

[shortstuff]

Ok J I have tried to do this and bulk up but I have to get rid of sme of this fat, I am starting to get chipmunk cheeks and I HATE IT and I don't like having this flabby butt, I tried on pants last night to go out and NOTHING FITS. So I am doing a minor fat loss and then hold from there, I am sorry but I have to. I am only going to add a bit of cardio to drop some BF and then see if I can up my calories from there without getting chunky. I am going to go back to what worked for me, doing the cardio in the am and train in the evening or afternoon, when I can get in there. I am going to start with 30 minutes in the morning and keep my HIIT workouts and see how this works with the diet I am running and see if this can get me down. I want your opinion but I also want to get rid of this flab.

 

[J'Bo]

Shorty your not doing a bulk up here dear...your doing a low calorie diet that is making you hold on to fat...if you dont up your calories you will not lose the fat or gain muscle...you will lose muscle and hold onto fat.
You have to learn to love your body big or not. But hun the approach your taking will not make you lose fat or gain muscle. But then again its only my opinion. But i am sure that most people will agree with me.

 

[shortstuff]

i am sorry babe, i am just kinda emtionaly right now, something decided to come and visit me right now. Damn Flow, so I have cramps, am totally an emotional wreck and just want to stay in the house. And then to add to that I am just so frustrated with myself and how I look, I am sorry I guess I am just taking it out here. It probably did not help that I was up til 1am watching shows about models and fitness celebs and people that make me feel so icky. so I guess don't mind me and my emtional outburst, but do you understand what I am saying, I am just so frustrated with everything right now.

 

[J'Bo]

well then lets go over your diet and make it a fat burning one.
post what your eating and i will add some food to it that will helo give your metabolism a kick. you have to remember though you have been dieting for ions and so your going to gain some weight back because of the terrible diet you were on before.

 

[shortstuff]

I understand and thank you for understanding, I am sorry I am taking my um, PMS (present menstrual syndrome) on you right now. I have killed Darren with it enough the last couple of days

preworkout-7 whites, 1/2c oats (am thinking about switching to grapefruit with protein)
post workout- 6 whites, 3/4c oats
2 hours later- 4oz chicken, 1/3c brown rice
meal 4- 4oz steak, 2c lettuce
meal 5- can tuna, 1tsp mayo, 1c cuces
meal 6- 6 whites, 1 whole, 2tbsp salsa

on just hiit days drop meal 2

 

[J'Bo]

this is your cutting diet right?

 

[shortstuff]

cutting, i don't know if i want to call it cutting, just trying to get things under control I don't want it take forever but not over night, understnad???

 

[J'Bo]

cause basically your having the calorie count of a no carb day everyday...not nearly enough to gain any muscle so if your gaining weight its fat.

Total: 1593
Fat: 31 282 19%
Sat: 8 75 5%
Poly: 7 59 4%
Mono: 11 100 7%
Carbs: 133 466 31%
Fiber: 16 0 0%
Protein: 186 743 50%
Alcohol: 0 0 0%

 

[shortstuff]

and if my cramps don't go away there is no way in hell i am making it to the gym

 

[shortstuff]

then i am screwing myself again, great

 

[J'Bo]

just to give you an example i eat between 2500-2800cal a day and i am still burning fat and gaining muscle....thats over 1000cal more a day than you.

 

[shortstuff]

i know i guess i am just scared of food, from my many years of hardly eating anything, and i guess i am very frustrated cause i just wish I could learn tis for myself, I feel so bad having to rely on others,

 

[shortstuff]

and i am sorry i am a mess right now, i haven't had cramps this bad in a while, and i am suppossed to be at the gym right now.

 

[J'Bo]

hun take a long hot bath and read a mag and just relax...you cant learn everything in days it takes years...thats why the know it alls are here

 

[shortstuff]

you are so wonderful babe, and thank for the kick in the pants, i think today may be an off day, havn't had oone since reno, two weeks ago

 

[shortstuff]

Ok this is my question then. How come a year ago, from now basically when I was eating egg whites and grapefruit for breakfast, maybe some oats, like 1/4c instead, then 3oz meat with other meals, and the strawberries were my only other type of carbs, was I in the best shape I have ever been in. I was doing 40-45 min cardio in the AM 2 times a week, HIIT 3 times a week, and training 5 days a week. I was just wondering, becasue it seems I am eating more food doing less in the gym and that is why I am curious........not trying to be a brat or anything just wondering, cause I would think I have put on that much muscle in the last year to make a huge difference.

 

[J'Bo]

well thats an easy one...you lost alot of weight then because it was alot of msucle weight...now when you start eating and training properly you gain your muscle back...cause its got memory you know.

 

[shortstuff]

thank you for answering, i hope i am not coming across as a BI$@% I am just trying to understand. You are so wonderful to teach me all this and to be so patient. So do you think I am a nut for taking today off but then I get guilt and I feel I should go and at least do my chest and ab workout, after laying on my couch for a bit cause my tummy hurts so bad.

 

[J'Bo]

no no no. dont talk so silly. i know that your just trying to understand.

 

[shortstuff]

Ok here is game plan I am keeping my two days of HIIT and not going to do any other cardio, besides maybe a dance class tonight, see how i feel after class, and maybe spin sometimes instead of HIIT, I want to try and get into some group things to keep motivation going. Otherwise am going to keep my workouts in the morning since it makes my afternoons much easier with school and homework. Otherwise, I am taking ALA and protein powder and that is it, and this is all i want to take, i want to do this the natural way since to me it feels so good to do it this way.

 

[shortstuff]

Ok Chest Workout- 10/13/03

OVT program-

5 reps each
Bench Press- 20, 30, 40, 50 (with long bar @ 45lbs)
Flat Dumbbell Flies- 17.5, 20, 22.5, 25

Incline Bench Press- 10, 20, 25, 30
Incline Dumbell Flies- 17.5, 20, 22.5, 25

Abs-
Oblique Crunches- 2 x15 w/ 20lbs
Decline Crunches-2x15 w/ 20lbs
Reverse Crunches- 2x15
Pushups- 20 pushups to finish off the 100 reps for chest

 

[shortstuff]

10/13/03

7am- 7 whites, 1/2c oats
10am- 3.5oz steak, 3 slices bacon, 2c cuces
1pm- 1/3c brown rice, 1.5 scoop protein
4pm- 6 whites, 3/4c oats, 2tbsp SF jam
7pm- can tuna, 2c lettuce
9pm- 6 whites, 1 whole, 2tbsp salsa

 

[J'Bo]

shorty...steak and bacon? thats funny...where are your fats hun? hard to digest and properly utilize protein if you dont have EFA's.

 

[shortstuff]

i am trying to eat bacon before it goes bad, feel so bad throwing it away but it is gone now. I ate the last today. Man it sucks being broke How about mayo and hemp, how about some hemp with tuna or mayo with tuna????

 

[J'Bo]

fish oil caps? cheap at costco.
hemp oil is best in my HO though.

 

[shortstuff]

10/15/03

Ok So since I didn;t sleep like hardly at all the last 4 days since a good friend has been in town I finally got some sleep last night so my HIIT workout has been postponed til after I get off work around 2-3pm. Going to do sprints on the Stepmill (revolving staircase) These are done at a 1:1 ratio


7am- 1/3c oats, 7 whites
10am- can tuna, 1tbsp mayo, 1c cuces, 5 pieces salt water taffy
1pm- 4oz steak, 2c cuces
4pm- 1/3c brown rice, 1.5 scoop protein
7pm- 1/4c ground beef, 3oz chicken, 1c cuces
10pm- 6 whites, 1whole, 2tbsp salsa, 1c cuces