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17-Jun-03, 11:49 AM
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#1
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Registered User
Join Date: Apr 2003
Posts: 503
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Cinmin's Journal
Maybe this will motivate me to stick to my eating habits and not stry to junk food land (mainly I'm a pizza addict with a slight addiction to chocolate).
Stats:
23 years old
Female
5'0"
117.2 pounds (EEK!)
B: 2 Large eggs scrambled with scallions and soy sauce, coffee
S: 1/2 cup shelled pistachios, lite polly-o string cheese
L: 2 hardboiled eggs, lite polly-o string cheese, diet pepsi
S: Protein shake
D: shrimp dipped in garlic masala sauce
S: lite polly-o string cheese
B: 14p 9f 2c
S: 14p 16.5f 9c
L: 22p 12.5f 2c
S: 55p 1.5f 7c
D: 26p 0f 0c
S: 8p 2.5f 0c
Totals: P-139P F-42 C-20C
************************************************** **
AM: 20 MIN recumbant bike
Workout: Lower Body
3 sets 15 reps: Hip adductor - 70 lbs
3 sets 15 reps: Roman Chair
3 sets 15 reps: Leg Press - 160 pounds
3 sets 15 reps: Ab machine - 70-80 pounds
3 sets 15 reps: Calf Raises - 100 pounds
3 sets 15 reps: Side Twist machine - 40 pounds
3 sets 15 reps: Lying Leg Curl - 40 pounds
3 sets 15 reps: Incline Sit Ups
3 sets 15 reps: Lunges - 10 pounds
I don't remember all of the technical names for some of the machines so this was the best I can do.
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Last edited by Cinmin; 17-Jun-03 at 12:01 PM.
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10-Jul-03, 08:56 AM
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#2
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Registered User
Join Date: Apr 2003
Posts: 503
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From yesterday, these are my new stats:
24 years old
5'0" tall
116.5 pounds
24% bf
Goal:
110-112 pounds
15% bf
Not weighing or measuring again until 7/16
************************************************** ****
Meal 1:
05p 21c 01f - 1/2 cup of Optimum Slim cereal
08p 12c 00f - 1 cup nonfat milk
08p 00c 2.5f - Polly-o string cheese
01p 11c 00f - small orange
22p 44c 3.5f = 295.5 calories
Meal 2:
17p 13c 3.5f - Morningstar Garden Veggie Pattie
12p 08c 05f - 1 slice of Low Carb Bread
29p 21c 8.5f = 276.5 calories
Meal 3:
02p 2.8c 00f - 2 cups of romaine lettuce
01p 03c 00f - 1/2 cucumber
00p 00c 11f - 1 tbsp flaxseed oil with apple cider vingar and lemon juice
(used as salad dressing)
17p 02c 1.5f - 1/2 cup chicken
02p 14c 02f - 2 wasa crackers
00p 16c 00f - apple
22p 37.8c 14.5f = 333.7 calories
Meal 4:
18p 09c 1.5f - Boca Burger
00p 12c 00f - applesauce
18p 21c 1.5f = 169.5 calories
Meal 5:
04p 18c 01f - 1 slice whole wheat bread
17p 00c 00f - 2 oz turkey
04p 02c 05f - 1 slice of cheddar cheese
25p 20c 06f = 234 calories
Meal 6:
18.75p 00c 1.25f - 1/3 can tuna
01p 07c 01f - 1 wasa cracker
19.75p 07c 2.25f = 127.25 calories
Totals:
135.75p 150.8c 36.25f = 1469.25 calories
************************************************** ****
No weights today because it is my rest day.
Did 20 minutes cardio in the AM. |
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10-Jul-03, 09:25 AM
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#3
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Registered User
Join Date: Apr 2003
Posts: 503
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Meal 1:
20p 06c 06f - Morningstar Veggie Patties (2)
06p 29c 03f - 1/4 cup Steel cut oats
26p 35c 09f = 337 calories
Meal 2:
27.5p 3.5c .75f - 4oz Problend 55 shake
00p 16c 00f - apple
01p 11c 00f - orange
28.5p 30.5c .75f = 242.75 calories
Meal 3:
05p 24c 00f - Mixed Vegetables (1 cup)
12p 08c 05f - 1 slice low carb bread
06p 06c 14f - 1oz almonds
23p 38c 19f = 415 calories
Meal 4:
27.5p 3.5c .75f - 4oz Problend 55 shake
08p 36c 02f - 2 slices whole wheat bread
35.5p 39.5c 2.75f = 324.75 calories
Meal 5:
02p 2.8c 00f - 2 cups romaine lettuce
1.5p 8.5c 01f - 1 large tomato
17p 02c 1.5f - 1/2 cup chicken
00p 02c 4.5f - 2 tbsp salsa ranch dressing
01p 09c 00f - 1/2 grapefruit
21.5p 24.3c 07f = 246.2 calories
Meal 6: Undecided until I go to the grocery store
************************************************** ****
AM - 20 min cardio
Noon -
Iso bench press: 3 sets 20 reps: 20 pounds
Back Extension: 3 sets 15 reps: 60 pounds
Bicep Curls: 3 sets 15 reps: 30 pounds
Cable Rear Lateral Raise: 3 Sets 15 reps( each arm) : 5 pounds
Cable Incline Triceps Extension: 3 sets 15 reps: 20 pounds
Lever Pec Deck Fly: 3 set 10 reps: 40 pounds
Cable Seated Row: 3 sets 15 reps: 60 pounds
Cable pulldown: 2 sets 15 reps: 20 pounds
Shoulder Press: 4 sets 10 reps: 30 pounds
*My sets and reps are a bit staggered since I missed two weeks of weights. I'm trying to get back in my groove now.
PM - 20 min cardio (pilates)
Last edited by Cinmin; 10-Jul-03 at 04:12 PM.
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10-Jul-03, 04:15 PM
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#4
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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Right off the bat, I can see that you need to increase the weight (degree of difficulty) on your resistance training exercises. Instead of doing 15 or 20 reps, shoot for no more than 12. At times you'll want to increase the weight even more so that you can only do about 6–8 reps!
I wouldn't worry about tracking decimal grams of protein, carbohydrates, fat, or calories.
9 sets of abdominal exercises?
3 sets 15 reps: Ab machine - 70-80 pounds
3 sets 15 reps: Side Twist machine - 40 pounds
3 sets 15 reps: Incline Sit Ups
Focus instead on the heavy, compound exercises (like the leg press and lunges that are also in your routine). Reduce your time, do fewer sets/reps, use greater weight ... get more results. When you leave the weight room, it should be on your hands and knees ... 
Last edited by cursor; 10-Jul-03 at 04:27 PM.
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10-Jul-03, 04:19 PM
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#5
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Registered User
Join Date: Nov 2002
Age: 28
Posts: 4,147
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Bump to cursor about the weights and I responded to your PM about the diet portion =)
__________________
Everybody wants to be a bodybuilder, but dont nobody want to lift no heavy ass weights.
Ronnie Coleman
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10-Jul-03, 04:54 PM
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#6
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Registered User
Join Date: Apr 2003
Posts: 503
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Thanks for the info. Tomorrow is my lower body workout so I will try that. Even now, by the time my lower body workout is done I walk out with shaky legs. And thanks Jakanden! |
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11-Jul-03, 10:33 AM
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#7
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Registered User
Join Date: Apr 2003
Posts: 503
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Meal 1:
14p 02c 10f - 2 eggs
02p 17c 11f - 1 cup of hashed brown potatoes
11p 01c 04f - 2 slices of bacon
10p 44c 07f - 2 pancakes
00p 30c 00f - 2 tbsp pancake syrup
37p 94c 32f = 812 calories
*Breakfast meeting. Learned my lesson after calculating this (NEVER EATING THIS EVER AGAIN!).*
Meal 2: Skipped. All the sugar dragged me down.
Meal 3:
02p 03c 00f - 2 cups Romaine lettuce
02p 09c 01f - one large tomato
17p 02c 02f - 1/2 cup chicken
01p 12c 00f - 1/2 cup water chestnuts
07p 20c 01f - 1/2 cup chickpeas
00p 02c 05f - 2 tbsp salsa ranch dressing
29p 48c 09f = 389 calories
Meal 4:
18p 09c 02c - Boca Burger
08p 00c 03f - Polly o string cheese
00p 16c 00f - apple
26p 25c 05f = 249 calories
Meal 5:
17p 00c 00f - 3oz turkey
06p 00c 09f - 1 slice Hoffman's super sharp shredded cheese
06p 20c 02f - 2 slices california style bread
01p 07c 01f - wasa cracker
30p 27c 12f = 336 calories
Meal 6:
24p 04c 00f - 1 cup of egg beaters
26p 04c 00f = 112 calories
************************************************** ****
AM - 20 minutes cardio
Noon -
Hip Adduction - 75, 80, 85 pounds - 12, 10, 8 reps
Roman chair - 3 set 15 reps
Plate Loaded Kneeling Leg curl - 10 pounds - 3 set 10 reps
Seated Abdominal - 90 pounds - 3 sets 8 reps
Seated Calf Raise - 60 pounds - 3 sets 12 reps
Torso Rotation - 45 pounds - 3 sets 12 reps
Leg Press - 170 pounds - 3 sets 10 reps
Dumbbell Plie - 12 pounds - 3 sets 12 reps
Found that with heavier weights I need a long rest in between sets. Only got 8 machines done instead of the usual 10.
PM - 20 minutes cardio
Last edited by Cinmin; 11-Jul-03 at 02:50 PM.
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14-Jul-03, 01:31 PM
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#8
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Registered User
Join Date: Apr 2003
Posts: 503
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Meal 1:
05p 21c 01f - 1/2 cup Optimum Slim Cereal
08p 12c 00f - 1 cup nonfat milk
08p 00c 03f - Lite Polly o string cheese
03p 10c 01f - 1 slice California Style Bread
24p 43c 05f = 313 calories
Meal 2:
17p 13c 04f - Garden Veggie Pattie
06p 20c 02f - 2 slices California Style Bread
23p 33c 06f = 278 calories
Meal 3:
02p 03c 00f - 2 cups Romaine lettuce
02p 09c 01f - one large tomato
17p 02c 02f - 1/2 cup chicken
01p 12c 00f - 1/2 cup water chestnuts
07p 20c 01f - 1/2 cup chickpeas
00p 02c 05f - 2 tbsp salsa ranch dressing
29p 48c 09f = 389 calories
Meal 4:
18p 09c 02f - Boca Burger
08p 00c 03f - Lite Polly o string cheese
00p 16c 00f - apple
26p 25c 05f = 249 calories
Meal 5:
17p 00c 00f - 3oz turkey
06p 00c 09f - 1 slice Hoffman's super sharp shredded cheese
06p 20c 02f - 2 slices california style bread
01p 10c 00f - wasa cracker
30p 30c 11f = 339 calories
Meal 6:
24p 04c 00f - 1 cup of egg beaters
24p 04c 00f = 112 calories
Totals: 156p 183c 36f: 1680 calories
37/44/19 Split
************************************************** ****
AM - 20 minutes cardio
Noon -
Bench Press - 35 pounds - 3 sets 10 reps
Lever Incline Row - 25 pounds - 3 sets 10 reps
Cable Curl Crossover - 20 pounds - 3 sets 10 reps
Cable One Arm Pushdown - 20 pounds - 3 sets 10 reps
Lateral Raise - 30 pounds - 3 sets 10 reps
Incline Chest Press - 45 pounds - 3 sets 10 reps
Lever Seated Rear Lateral Raise - 40 pounds - 3 sets 8 reps
Hammer Curl - 30 pounds - 3 sets 8 reps
Dips - own body weight - 3 sets 10 reps
Dumbbell Upright Row - 30 pounds - 3 sets 8 reps
Last edited by Cinmin; 14-Jul-03 at 02:31 PM.
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14-Jul-03, 01:35 PM
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#9
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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Don't feel bad about fewer sets, Cinmin—it's quality, not quantity, that counts.
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14-Jul-03, 02:03 PM
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#10
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Registered User
Join Date: Apr 2003
Posts: 503
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Quote:
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Originally Posted by cursor
Don't feel bad about fewer sets, Cinmin—it's quality, not quantity, that counts.
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cursor, all I know is that I had a hard time driving back to work from the gym because my upper body felt like it was screaming at me! |
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14-Jul-03, 02:20 PM
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#11
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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right ... your body was screaming, " I'm growing some serious muscle!"  |
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14-Jul-03, 03:17 PM
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#12
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Registered User
Join Date: Apr 2003
Posts: 503
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Quote:
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Originally Posted by cursor
right ... your body was screaming, " I'm growing some serious muscle!" |
I seriously hope so! |
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15-Jul-03, 05:13 PM
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#13
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Registered User
Join Date: Apr 2003
Posts: 503
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AM - 40 min cardio
Noon -
Leg Extension - 60 pounds - 3 set 10 reps
Romain Chair - 3 sets 15 reps
Calf Raises - 90 pounds - 3 sets 12 reps
Torso Rotation - 50 pounds - 3 sets 10 reps (each side)
Hip Abduction - 75 pounds - 3 sets 10 reps
Seated Abdominal - 90 pounds - 3 sets 8 reps
Lunges - 24 pounds- 3 sets 20 reps (10 each leg)
Incline Sit ups - 3 sets 15 reps
Prone Leg Curl - 50 pounds - 3 sets 10 reps
************************************************** ****
I worked a different shift today so my meals were scattered. Will revise meal plan and post a new one tomorrow. Maybe it will help get rid of this big bloaty feeling. |
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17-Jul-03, 12:54 PM
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#14
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Registered User
Join Date: Apr 2003
Posts: 503
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This sucks
OK. I haven't worked out on weights since tuesday and I probably won't have time until Saturday or next week. Here are my measurements from this Wednesday. I am going to continually update this post with my results:
7/08/03* 7/16/03
Weight 116.5 * 117.0
% BF 24% * 28%
Chest 36 * 35.5
Upper Abs 29 * 28
Waist 31 * 30
Lower Abs 33 * 34
Hips 36 * 36.5
Thighs 21 * 21
Upper Arms 10.5 * 10.5
I am not a happy camper. My butt got large but my upper body is getting smaller? And what is with my BF???
Last edited by Cinmin; 17-Jul-03 at 12:56 PM.
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17-Jul-03, 01:23 PM
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#15
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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How are you measuring your body fat? Calipers? Since it's really easy to get variations, I'd recommend that you take three measurements each time, then average them. |
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