Tough time coping with not working out!!

[klmclean]

Hi Dalila

Thanks for stopping by my journal Monday! Glad to see yours is going well. Keep up the good work!

 

[dalila]

I've got a new addiction to battle!! - It's Ramadan and in Malaysia during this month one can get plump juicy dates on every corner. I love them!! Soooo tasty, mmm!! Well it is and it's not an addiction - it's not cuz I never eat more than 4-5, but at the same time it's a serious thing cuz each date has like almost 70calories!! Sigh... I think I'll give the box to someone... too dangerous to have it in the fridge!

Yest. Diet

9.00 coffee
10.00 home made tuna salad with baked beans, FF mayo, celery and tomatoes
1.00 200gm brown rice, chicken with soy sauce, spinach, bitter gourd
5.00 120 gm cottage cheese
9.00 steamed fish with ginger, sweet potato leaves, okra, 1 coconut
11.00 2 dates!

Workout - none. ( for the first time I can feel my lats sore from yesterday's workout)

 

[dalila]

Hi Dalila

Thanks for stopping by my journal Monday! Glad to see yours is going well. Keep up the good work!

Hey girl, thanks for stopping by, and don't be a stranger in my journal.

 

[klmclean]

 

[dalila]

hi there!! Yesterday I saw a woman in a fitness magazine with the tummy I want!! She stole it!! It was supposed to be mine!

Yesterdya was leggies day, I thought of throwing in some shoudlers too, but I was exhausted byt he end of my workout, and decided to elave shoulders for today.

Also tried to do Smith Squats for the frist time in 4 months. Some idiot turned the smith machine the other way around and now I can't see my side reflection in the mirror, and have no means of knowing if my posture is right. Told the manageress if I hurt my back again I am gonna sue them, cuz that was plain stupid to turn the machine. They are turning it back again this weekend! And that thing must weigh a ton!

Smith Squat 15X40lbs, 12X50lbs, 10X70lbs ( 3 sets) - weight without the bar
Leg extensions 12X50lbs ( 3 sets)
Seated leg curls 12X50lbs ( 3 sets)
Leg press 12X90lbs( 3 sets)
Reverse hyperextension ( one leg) 12X55lbs ( 3 sets)
Roman chair back extensions 15reps x 3 sets ( only BW)

Abs
Fitball crunches 3X25
Fitball jack knife 3X15
Reverse crunches with 5lbs plate 3X15
Straight Legs lifts on the floor 3X12 ( with 4.4 lbs DB)

Diet:
10.30 2 WW biscuits, 1/2 C LF milk, 1/2 C CC
1.30 Fish Head meehoon ( noodles) soup
4.30 1/2 C CC, a slice of papaya
7.00 whey + 3 TBS oats
9.00 100gm stirfried soba noodles, home made sardine salad ( onion FF mayo, cucumber), 1 slice low carb bread.
11.00 2 whiskeys with diet coke, few fries from friend's plate

 

[sara]

hi there!! Yesterday I saw a woman in a fitness magazine with the tummy I want!! She stole it!! It was supposed to be mine!

Steal it back!!!

 

[dalila]

hey sara!

I am trying to steal it back but she is holding onto it pretty tight!!

 

[dalila]

hey everyone

I've noticed that the more cardio I do, the hungrier I am afterwards. So what to do?? I am sure it balances out in the end and I don't think I am burning any excess calories.

Yesterday I had a v. good shoulders workout!

Seated shoulder presses 15X12lbs ( 2 sets); 12X15lbs ( 2 sets)
Cable Rows 15X60lbs; 12X90lbs ( 4 sets)
SS
Front cable raises 15X 20lbs; 12X30lbs ( 4 sets)
Side lateral raises 10X12lbs ( 3 sets)
seated rear lateral raises 12X8lbs

Cardio: 40min - 25 min running on the treadmill @ 8.5 speed

DIET:

10.30 2 slices multigrain LC bread, sardine salad
1.00 stir fried veggies, 100gm mixutre of stirfried shrimp, chicken and squid
3.30 2 EW, 1 whole egg
7.00 whey _ 3 tbs oats
9.00 salad ( lettuce, green pepper, tomatoes) with 100gm terriyaki chicken, 1 egg, 1 EW, green apple
10.30 1 cup Fat free, splenda sweetened ice cream.

 

[sara]

Hey dalila.. well, if you cardio you do need to eat more carbs and therefore you will be building muscles

 

[dalila]

Sara do you mean that I should eat more carbs during the day before my cardio sessions ( which are usually ard 7pm) then after the cardio I won't be so hungry?

Also if 40 min on the treadmill burns 260 calories and I have an extra cup of oats or something during the day, in terms of fat loss, isn't that the same as not having that extra cup of oaties and not doign any cardio? That's really my concern - that I am wearing out my knees for nothing ...

 

[dalila]

Sara do you mean that I should eat more carbs during the day before my cardio sessions ( which are usually ard 7pm) then after the cardio I won't be so hungry?

Also if 40 min on the treadmill burns 260 calories and I have an extra cup of oats or something during the day, in terms of fat loss, isn't that the same as not having that extra cup of oaties and not doign any cardio? That's really my concern - that I am wearing out my knees for nothing ...

 

[sara]

Sara do you mean that I should eat more carbs during the day before my cardio sessions ( which are usually ard 7pm) then after the cardio I won't be so hungry?

Yes, eat more carbs throughout the day (healthy carbs)
I don't know if you going to be less hungry or still hungry.. try it and see how it works
Also if 40 min on the treadmill burns 260 calories and I have an extra cup of oats or something during the day, in terms of fat loss, isn't that the same as not having that extra cup of oaties and not doign any cardio? That's really my concern - that I am wearing out my knees for nothing ...
Don't count how many calories you burning on the treadmill.. Just make sure you keeping your heart rate up meaning you burning fat

Cardio helps you burn the extra fat and makes you look leaner

 

[sara]

Since I started to follow Jodi's advice on adding lots carbs into my diet and doing cardio I started to some GREAT results until I cheated for one whole week and ruined everything

 

[dalila]

Sara thank you so much, I'll go back to check your diet again. And please don't be so hard on yourself; how could one week of cheating ruin months and years of hard work??

C'mon girl you know as well as I do this is just psychologcal, you'll be back in the saddle before you know it. Besides you were ill.

 

[sara]

Thanks for all the kind words dalila

 

[klmclean]

Hi Dalila, have a great weekend!

 

[dalila]

today ( Monday) is a holiday in M'sia. It's a religious holiday, the day when Qur'an was revealed ( or rather when it was completed). M'sia is cool that way, we have public hols for major Muslim, Christian, Budhist, and Hindu religious days. Together with the non-religous hols, it amounts to probobly 15 additional off days each year . I am not complaining! So today I am at home, chilling out and recovering form a particularly heavy partying nite on saturday - it was a good friend's Hen's nite. Pretty wild with tons of tequila shots!! And since saturday was my chest and tris day, the next day I couldn't tell if my arms or head hurt more!!

Chest:
Smith Flat bench presses 20X20, 30X12, 45X8 ( 4 sets) -weight without the bar
DB Inclined Chest Presses 15lbs X12 ( 2 sets); 20lbs x 8 ( 2 sets)
DB Inclined Flyes 15lbs X12 ( 4 sets)

Tris
CG Smith presses 15lbsX12 ( 2 sets) 25lbsx8 ( 2 sets) - weight without the bar
Rope push downs 42lbsX8 ( 4 sets)
One arm Kick backs 10X10lbs ( 3 sets) -
Assisted dips ( 8plates assistance) X8 veryslow reps

Abs
Cardio 30 min running ( 20 min HIIT)

Diet- very good on saturday, crap on sunday ( couldn't eat untill 7pm anything except some chicken soup)

 

[sara]

People were fasting where you live right? and now they done

 

[dalila]

yeah people are fasting sara, but they are not done yet, I think they are sort of half way trough. They finish on the 14th of this month. It's really hard, I watch them even train in the gym without a drink of water. I can't but be impressed with such will-power! Then when they are done fasting we have 2 more days of public holidays for Eid , and 1 day on the 11th for a hindu holiday Deepavali, so it's gonna be a looooong weekend

 

[sara]

Eid is like their easter right? Are there alot of people that train there?

 

[dalila]

hey sara, did you mean people who train during the fasting month or train at all? If it's the former then no, not many, but still a few do. Also M'sia is only 45-50% populated by muslims, the rest are christians, budhists and hindus and they don't fast, they go about their lives as usual.

I am down with a bad sore throat . Strange thing, whenever people get wet in the rain here, they fall ill, I guess I am no exception. As I have no fever, I'll still try to do my legs today, no cardio till I get better.

Ate tons of durian yesterday!! It's a really stinky but oh so tasty local fruit! Unfortunately it's loaded with sugar and fat. I sure didn't need it!.

10.00 1 slice multigrain, LC bread, with NF cheese spread, whey
12.00 2 EW, 1 whole egg, 150gm sweet potato
3.30 yong tau foo ( vegetables stuffed with fish-cake), tiny bowl of egg noodles
6.30 1/4 cup white rice, stewed chicken, stir fried shrimp, bean sprouts
10.00 DURIAN

 

[klmclean]

Hope you're feeling better soon

 

[dalila]

hey everyone!! I am ecstatic today!! I did 4 sets of 20 reps of smith squats and my back is fine!!

KLM thanks for the fast-recovery wishes, yeah I am much better!! I think all those gallons of green and raiboos tea really helped ( they are very potent antioxidants).

Yesterday was my leggies day. I think I've mentioned before that I have not huge, but still big thigs with quite a bit of cellulite and fat deposits on them, and all the running, the step classes and heavy weight - low reps ( 8-10) training didn't help. So I've decided I'll stick with running, but I am gonna be doing high reps - 20 reps a set as heavy as I can go for the legs. For the upper body I'll stick with low reps heavy weght a sit works for me. Will stick with this new plan for 4 weeks and see how it goes.

yesterday's training
Legs.
Smith Squats ( weights minus the bar) 25X25lbs ; 20X35lbs ( warms sets); 20X50lbs ( 4 sets)
Leg extensions 20X37.5lbs ( 2 sets); 2-X31lbs ( 2 sets)
Leg Curl 20X40lbs
Leg Presses 20X90 (2 sets); 20X80 ( 2 sets)

Abbies
BAll crunches 25X3
Seated bench toe touches 20X3
Straight leg raises 3X15
Lying oblique twists 2X15 ( each side)

yesterday's Diet:
11.00 150gm oat groats, 2 dates, 1/2 C cottage cheese
2.00 100gm white rice, 1 chicken breast, cucumber
4.30 1/2 C cottage cheese, apple
7.30 (PW) whey + 2 dates
9.00 150gm lentils, sardines, cucumber, tomatos
12.00 1/2 C cottage cheese.

 

[dalila]

good morning ( it's 10 am on my side of the world)

I am counting days till next thursday when our long holiday starts, I'll be off from 11th-17th, and from 17th-22nd I'll be in Singapore for work ( and some fun too ), and before you know it, it's December! !!

Yesterday was back and bis in the gym. I am getting better with curls, I feel it more and more in the bis and less in the forearms.

Back
Assisted WG reverse grip Chin Ups 15X12 pl, 6X8pl - 40lbs ( 2 sets), 5X8pl (3sets)
WG pull downs in front 10X56 lbs ( 4 sets)
One Arm Rows 12X20lbs ( 2 sets); 8X25lbs (2sets)
Bent over DB rows 12X 12lbs each hand ------> these caused me the slipped disk, so I am going really light till I get used to the proper form.

Bis
EZ bar curls 10X24lbs ( 2 sets), 8X25lbs ( 2 sets)
Seated alternate DB curls 10X12lbs ( 2 sets); 6X12lbs ( 2 sets)
Conc. curls 10X12lbs (2 sets), 10X10lbs ( 2 sets).

Diet:
11.00 2 slices home made WW bread, sardine salad, coffee
1.30 1 small deep fried fish ( excess oil blotted away), 200gm brown rice, cabbage, other veggies
4.30 3 EW, 1 whole egg, 150gm sweet potato
7.00 PW - whey + 3 tbs raw oats
9.30 300gm grilled salmon, broccoli, cauliflower, 100gm yellow rice

 

[sara]

dalila your doing great with your training! keep it up girly

 

[dalila]

thanks sara, I am very happy that my back is not troubling me anymore. And although I haven't gained in strength at all in the last month ( I compared my journal entries), I've managed to get the form precisely right, and I feel it more in the muscles I should. I guess that's an improvement too?

How often do you usually experience strength gains? I mean how long does it take you to increase the weight on a lift?

 

[sara]

It depends what is your strongest body part, what you train it with, and the type of weight your using.. cable, DB, bar, machine, etc..

it took me about more than 3 months to increase the weight on the shoulder press

 

[sara]

Remember always reach to the end!! to the last rep!

 

[dalila]

thanks for the advice and the encouragement sara! really apreacite it!
Yup I always go to the end, the last rep is a bit of struggle

 

[sara]