Clare's Journal

[clarebear]

Hello,

Welcome to my journal. I am open to advice. But please don't knock my cheese. I love cheese and it is the one thing I will carry over from my old diet life! I have been eating/exercising this way for a month or so now, but I am just starting to write it down. I have always done exercise, but just recently started to get serious and make some changes. As you may come to see, I am not a big fan of meat. I just dislike it. So I am trying some vegetable substitutes and I take protein supplements. According to this calculator,

http://www.bodybuilding.com/fun/issa64.htm

I burn approx. 2258 cals a day. My goal is to lose fat and size, especiall around my tummy, because I have a pouch. In general, I'd like better muscle tone around my arms/legs. So, first entry coming up...


Thanks, Clare

PS This is one of two fitness forums that I post at. Trying to get a wider range of advice/support!

[clarebear]

03-01-04

Meal 1, 10:45 am
1/4 cu Oatmeal (80 Cal, 1 Fat, 14 Carb, 7 Prot)
2 tblsp Flaxseed (100 Cal, 7 Fat, 8 Carb, 4 Prot)
2 tblsp 2% Milk (10 Cal, .5 Fat, 1 Carb, 1 Prot)
Totals: 190 Cal, 8.5 Fat, 23 Carb, 12 Prot

Meal 2, 11:30 am
1 scoop Whey (120 Cal, 1.5 Fat, 3.5 Carb, 23 Prot)
1 cu 2% Milk (130 Cal, 5 Fat, 12 Carb, 8 Prot)
Totals: 250 Cal, 6.5 Fat, 15.5 Carb, 31 Prot

Workout, 12:00 pm

Leg Extension
3 sets, 8 reps @ #4
Hyperextension
3 sets, 12 reps @ 10 lbs
Lunges
3 sets, 15 reps @ 12 lbs dumbells
Leg Sled
3 sets, 10 reps @ 150 lbs (hamstring position
3 sets, 10 reps @ 150 lbs (calves)
Adductor
1 set, 10 reps @ 90 lbs
2 sets, 10 reps @ 100 lbs
Abductor
1 set, 10 reps @ 90 lbs
2 sets, 10 reps @ 100 lbs
Hamstring Seated Curl
3 sets, 8 reps @ 63 lbs
Abs
4 sets of 20 Bicycle/Crossovers
3 sets of 10 V sits
Cardio
30 minutes on eliptical trainer
385 Calories burned

Meal 3, 2:15 pm
1 scoop Whey (120 Cal, 1.5 Fat, 3.5 Carb, 23 Prot)
1 cu 2% Milk (130 Cal, 5 Fat, 12 Carb, 8 Prot)
Totals: 250 Cal, 6.5 Fat, 15.5 Carb, 31 Prot

Meal 4, 2:45 pm
Ham/Turk Sandwich (Cal 180, Fat 3.5, Carb 17, Prot 16)
Steamed Broccoli, 1/4 cu cheese (Cal 125, Fat 8, Carb 4, Prot 8)
Totals: 305 Cal, 11.5 Fat, 21 Carb, 24 Prot

Meal 5, 6:30 pm
Baby Romaine w/dressing (Cal 70, Fat 3, Carb 10, Prot 1)
1.5 tlbsp Flaxseed (Cal 75, Fat 5, Carb 6, Prot 3)
1/2 cu Cottage Cheese (Cal 100, Fat 2.5, Carb 5, Prot 14)
Totals: 245 Cal, 10.5 Fat, 21 Carb, 18 Prot

Meal 6, 9:00 pm
2 oz. No Yolk Egg Noodles (Cal 120, Fat .5, Carb 41, Prot 8)
1.25 cu Teriyaki Veggies (Cal 100, Fat .5, Carb 18, Prot 5)
Totals: 220 Cal, 1 Fat, 59 Carb, 13 Prot

Meal 7, 10:30 pm
2 Veggie "Sausage" Patties (Cal 160, Fat 6, Carb 6, Prot 20)
Mustard
Totals: 160 Cal, 6 Fat, 6 Carb, 20 Prot

DAILY TOTALS: 1620 CALS, 44 FAT, 161 CARB, 149 PROT
Well thats it for today. I know I should space my meals better but it is difficult with my work schedule. I almost didn't get my salad in today! Anyhow, I appreciate any advice.

Thanks, Clare

[clarebear]

03-02-04

Today was not a good day. I cried most of the morning and tried to hold it back through my workout. According to my measurement this morning, my body fat has gone up 3 points in 2 months, now at 24.3%. Great! As usual, I am frustrated seeing no results, while busting my butt at the gym and eating this awful tasting food! Ok well its not that bad, but I'd rather have a greasy burger and french fries and SPAGHETTI!!! Ok enough whining, heres todays entry...


Meal 1, 10:30 am
1/4 cu Oatmeal, 2 tlbsp Flaxseed, 2 Tblsp Milk
Cal 190, Fat 8.5, Carb 24, Prot 12
1/2 Can Prune Juice
Cal 50, Fat 0, Carb 14, Prot .5
Totals: Cal 240, Fat 8.5, Carb 38, Prot 12.5


Meal 2, 11:30 am
Whey Shake, 1 cu Milk 2%
Totals: Cal 250, Fat 6.5, Carb 15.5, Prot 31


Workout 12:15 pm

Incline Dumbell Press
2 sets, 12 reps, 12 lbs
1 set, 10 reps, 15 lbs

Dumbell Curls
3 sets, 8 reps each arm, 12 lbs

Hammer Curls
3 sets, 7 reps each, 12 lbs

Incline Dumbell Flyes
2 sets, 8 reps, 8 lbs
1 set, 8 reps, 10 lbs

Barbell Curls
2 sets, 10 reps, 20 lbs

Lateral Raises
2 sets, 5 lbs, 10 reps

Front Raises
2 sets, 7 reps each, 8 lbs

Pec Circuit Machine (front flyes)
3 sets, 10 reps, 50 lbs

Delt Raises Machine
2 sets, 10 reps, 20 lbs

Cardio
12 min HIIT on treadmill, invervals of 6.3 mph - 8.5 mph
18 min running avg. 6.2 mph
3.15 miles, 360 cals burned


Meal 3, 1:45 pm
Whey Shake, 1 cu Milk 2%
Totals: Cal 250, Fat 6.5, Carb 15.5, Prot 31


Meal 4, 2:30 pm
1 cu cooked Wild and Long Grain Rice
Cal 240, Fat 6, Carb 42, Prot 5
1 cu steamed broccoli
Cal 25, Fat 0, Carb 4, Prot 2
Totals: Cal 265, Fat 6, Carb 48, Prot 7


Meal 5, 5:30 pm
Baby Romaine w/dressing & flaxseed
Cal 145, Fat 8, Carb 16, Prot 4
1/2 cu Cottage Cheese 2%
Cal 100, Fat 2.5, Carb 5, Prot 14
Totals: Cal 245, Fat 10.5, Carb 21, Prot 18

Meal 6, 8;45 pm
Chix Sandwich w/cheese
Cal 240, Fat 6.5, Carb 24, Prot 21
1/2 cu Ref Beans w/ tomato
Cal 160, Fat 2.5, Carb 25, Prot 8
1 cu peas
Cal 120, Fat 1, Carb 20, Prot 8
Totals: Cal 520, Fat 10, Carb 69, Prot 37

Daily Totals: CALS 1770, FAT 48, CARB 207, PROT 137

Any tips here?
Thanks, Clare

[Lady C]

Don't worry so much on the fact you BF went up ,your body is trying to adjust. Keep up the good diet and workout and you will see the results. It just takes time.

I would suggest not eating refried beans so late in the day (8:45pm). These would be great post workout (2:30pm) Try just having some high fiber veggies instead (aspargus, broccoli, cabbage, brussel sprouts, etc).

[clarebear]

3-3-04

No weights today. I am extremely sore from yesterday (chest, biceps). My
instep has been hurting the past 2 1/2 weeks, the pain spreading into my
inner ankle. Not sure whats up, but I ran anyways today. Bought some
no carb ranch dressing, it was disgusting.

Meal 1, 10:30am
1/2 Kashi nuggets, 1/4 cu milk, 1tlbsp flaxseed
CAL- 300
FAT- 6
CARB- 46
PROT- 11

Meal 2, 11:30am
Whey Shake, 1cu milk
CAL- 250
FAT- 6.5
CARB- 15.5
PROT- 31

Workout, 12:15pm
12 min HIIT treadmill (6.3 - 8.5 mph)
18 min running (6.2 mph avg)
10 min recumbant bike
TOTALS: 40 minutes, 3.15 mile run, 430 cals

Meal 3, 1:45pm
Whey Shake, 1cu milk
CAL- 250
FAT- 6.5
CARB- 15.5
PROT- 31

Meal 4, 2:30pm
Open face ham/cheese
CAL- 170
FAT- 6
CARB- 13
PROT- 18

1cu steamed cauliflower
CAL- 20
FAT- 0
CARB- 3
PROT- 2
TOTALS: CAL 190, FAT 6, CARB 6, PROT 20

Meal 5, 5:30pm
1/2 salad Baby Romaine, 1tlbsp flax, dressing
CAL- 40
FAT- 2
CARB- 1
PROT- 1

1/2 cu wild rice
CAL- 60
FAT- 0
CARB- 13
PROT- 2

1/4 cu cottage cheese
CAL- 50
FAT- 1.5
CARB- 3
PROT- 7
TOTALS: CAL 150, FAT 3.5, CARB 17, PROT 10

Meal 6, 8:30pm
1.5 veggie dogs
CAL- 100
FAT- .5
CARB- 9
PROT- 18

1cu fresh veg w/ dip
CAL- 40
FAT- 0
CARB- 8
PROT- 2
TOTALS: CAL 140, FAT .5, CARB 17, PROT 20

Meal 7, 10:00pm (so hungry!!)
2 rice cakes w/ pb and strawberry butter
CAL- 313
FAT-17
CARB- 33
PROT- 9


DAILY TOTALS: CAL 1593, FAT 46, CARB 160, PROT 132

thanks, clare

[Lady C]

Originally Posted by clarebear

My instep has been hurting the past 2 1/2 weeks, the pain spreading into my inner ankle. Not sure whats up, but I ran anyways today.

I wouldn't recommend to keep running on a sore foot. Switch to bike or some other low impact type aerobics. It sounds like it could be your shoes too. If you do not have shoes specifically for running you may not be getting the right support.

Originally Posted by clarebear

Meal 7, 10:00pm (so hungry!!)
2 rice cakes w/ pb and strawberry butter
CAL- 313
FAT-17
CARB- 33
PROT- 9

This is a bad combination - Carbs and fat. Rice cakes are an insulin spiker too. I try not to eat carbs and fat as a meal (adds to fat stores). You are much better off with a protein & fat meal like a PB shake.

[clarebear]

I do use running shoes, and yesterday tried an insole, because the shoes are over a year old now. It didn't really help, but do you think the age of the shoes may be the problem? It only seems to flare up when I run, a little bit on the eliptical trainer. They seem in good shape, I've always taken care of them, but maybe the inside has fallen?

I know that rice cakes were'nt the best choice, but probably better than the Ramen Noodles I was massively craving! That strawberry butter is low in cals and carbs so I really like it. It was the cakes that screwed me over there. Now here is another question, should I worry about compensating when I don't get enough carbs/fat/cals during the day? I guess thats kinda why I had that last meal too. I didn't feel like I had enough stuff from the day.

Ok heres another question, with these changes I have made in my diet and exercise the past months, how long do I have to wait for changes to occur? When do I decide that something is not working and move on to the next thing?

Thanks for the replies, Clare

[clarebear]

3-4-04

Today I got some encouragement from somebody so I was feeling a little happier than normal. Seems like I got a lot of fat today but I know a good portion of it is from the flaxseed. And thats ok fat to have....right??? I would really appreciate any constructive critisism on my routine, as I have not seen any results from it.

Meal 1, 10:00am
1 cu puffed Kashi, 2 tblsp flaxseed, 1/2 cu 1% milk
CAL 225
FAT 9
CARB 22
PROT 11

Meal 2, 11:45am
Whey Protein w/ 1cu milk
CAL 230
FAT 4
CARB 15.5
PROT 31

Workout, 12:15pm
Leg Extension
2 sets, 6 reps, #5
2 sets, 7 reps, #4
Hyperextension
3 sets, 10 reps, 10 lbs
Cable Back Kicks
1 set 12 reps, 3 plates
2 sets, 10 reps, 4 plates
1 set, 7 reps, 5 plates
Squats
1 set, 10 reps, 35 lbs
2 sets, 8 reps, 40 lbs
Plie Squats
2 sets, 8 reps, 40 lbs
Hamstring Curl
3 sets, 9 reps, 63 lbs
Adductor/Abductor
1 set, 10 reps, 100 lbs
2 sets, 10 reps, 110 lbs
Cardio
10 min bike, 70 cal
16 min eliptical, 210 cal
TOTAL: 280 cal

Meal 3, 2:15pm
Whey Protein w/ 1cu milk
CAL 230
FAT 4
CARB 15.5
PROT 31

Meal 4, 3:15pm
Baked chips, 1/2 cu ref beans, 1/4 cu cheese, 1 cu fresh veg
CAL 380
FAT 11
CARB 54
PROT 19

Meal 5, 5:30pm
Romaine & flaxseed w/ dressing, 1/2cu cottage cheese
CAL 245
FAT 10.5
CARB 21
PROT 18

Snack 8:00pm
Slice of toast w/ pb and strawb butter (carb control bread)
CAL 180
FAT 9
CARB 17
PROT 11

Meal 6, 9:20pm
1.2 grams chix breast, broccoli w/cheese and a few potato cubes (like 4)
CAL 240
FAT 4.5
CARB 13
PROT 32

DAILY TOTALS: CAL 1710, FAT 52, CARB 158, PROT 153
Thank you in advance for any help,

Clare

[Lady C]

I would up the weight (by 5lbs or so) on any exercise you can do 8-10 reps. The next time you do it you may only get 2 reps but that is good, don't drop the weight back down. Keep working it will get easier. This will kick start your workout!

[atherjen]

I agree with Lady C on the workouts

diet is looking great!! and no those fats arent high at all, all good fats!

[clarebear]

thank you very much for your replies. im going to finish out this week with my regular weights and start on heavier next week, so i can be all balanced in my soreness i am concerned about getting 'big' muscles. i know this is a concern that a lot of beginners have my goal is to get slimmer, but i know that the muscle is so important. so i just need some reassurance that the heavier weight wont make me big! i know i know...

i wanted to post some changes ive noticed in my body. no actual results yet. well, a few pounds lost, 1 or 2 the past 3 weeks. i have been sweating at night with no changes in house temp or pajamas or anything. could this be a sign that my body is upping its fat burning? Please say yes!!! : also, my period has been real weird this week...usually only last 4-5 days, but this week it keeps tricking me. goes away for like 12 hours then comes back full force! ACK! you know you married the right guy when he helps you clean up the sheets after that... also, instead of cramps only the first day, ive had them all through the week. BOOOO!! so is this probably my body just adjusting? i hope so! that means at least something is happening....

i was also informed by someone that using the adductor/abductor machines are useless. what do you think?

thanks so much for your help so far. im sure i will have tons more questions in the coming weeks.

thanks, clare

[Iain]

Using heavy weights won't make you big. I'm a man, and it doesn't make me big and I try and I try...

I don't know what the business with your period is, it could be the extra stress. An ex of mine worked in Canada at a kid's summer camp and was on her feet from 7am til 10pm every day. She didn't have a period for the whole three months. Sounds like you have married the right man.

Adductor/abductor muscles are reasonably small. Ask the question in one of the exercise forums and see what responses you get. As I do free-weight deadlifts and squats I don't worry about them but I may need to.

[atherjen]

Clare, trust me, heavier weights will NO make you big! adding more muscle will help you to loose more fat by increasing your metabolism, and muscle takes LESS space than fat. and us woman just dont have near enough testosterone in our bodies to get huge! lifting heavy will sculpt and tighten your body as you desire!

sounds like things are going along great for you. making those small adjustments is what its all about. gradual changes pay off. and you dont want to be dropping too much weight at once, looks like your at a great pace. just remember to not always go by the scale, as muscle weighs more than fat. so the scale might not move much, but your clothes fitting and measurements should change.

as with your period, its most likely just your body adjusting like you said. no worries. although it would suck to have it that long! hang in there!

well I feel that the adductor/abductor are useless. thats my opinon. if you are doing compound lower body movements like squats, deads, leg press, etc then there is no need to be doing those. the muscles will already be incorpoated in those lifts. and dont be fooled into being told that those machines will help to slim those area. you cant spot reduce, its all about total body fat loss.

[Lady C]

I feel that the adductor/abductor are useless. thats my opinon. if you are doing compound lower body movements like squats, deads, leg press, etc then there is no need to be doing those. the muscles will already be incorpoated in those lifts. and dont be fooled into being told that those machines will help to slim those area. you cant spot reduce, its all about total body fat loss.

I second that motion! :

[clarebear]

Hello,

i got a late start today. we had a thunder/snow storm and i kept waking up most of the night. its weird to see lightning and thunder in march in minnesota... otherwise i had a great day. my body felt like crap--major burnout but emotionally it was the best day this week. not sure why but i woke up happy and stayed that way all day. maybe cuz it was my day off work so i decided that this would be my treat day, but it turned out to not really be that big of a diversion from my regular diet! so i am even gladder, and maybe i can have a real treat tomorrow! i also went to the store and got a microwave oil free popcorn popper! and 2 new shirts!!! its been a good day. i have pooed twice a day, almost every day this week! thats a GREAT accomplishment for me. so i am looking forward to resting and recouperating this weekend. besides having to work all weekend...booo!

Here is todays diet/workout:

Meal 1, 12:00pm
1/2 cu oatmeal, 1.5 tblsp flaxseed, 1 tsp milk 1%
CAL 175
FAT 6.5
CRB 20
PRT 11

Meal 2, 1:15pm
Whey Shake, 1% milk
CAL 230
FAT 4
CRB 15.5
PRT 31

Workout, 2:00pm
Lat Pulldown (widegrip)
2 sets, 7 reps, #4
1 set, 4 reps, #5

Lat Pulldown (narrow grip)
2 sets, 9 reps, #4
1 set, 5 reps, #5

Skull Crushers
1 set, 11 reps, 15 lbs
2 sets, 6 reps, 20 lbs (needed a spot)

Tricep Pushdowns
2 sets, 8 reps, #4

Deadlifts
1 set, 10 reps, 20 lbs
2 sets, 8 reps, 40 lbs
1 set, 6 reps, 50 lbs

Dumbell Tri Extension
1 set, 10 reps, 15 lbs
2 sets, 8 reps, 20 lbs

Dumbell Rows
2 sets, 10 reps, 15 lbs
1 set, 8 reps, 20 lbs

Cardio
13 min HIIT Eliptical Trainer
17 min steady pace Elipticla Trainer
TOTAL- 30 min, 360 calories burned

Meal 3, 3:45pm
Whey Shake, 2% milk
CAL 250
FAT 6
CRB 15.5
PRT 31

Meal 4, 4:30pm
Ham w/ 1/2 slice low fat swiss
CAL 175
FAT 5.5
CRB 11
PRT 18
Alfredo veggies
CAL 80
FAT 2.5
CRB 9
PRT 4

Meal 5, 5:30pm
1/2 cu cottage cheese, 1 tblsp flaxseed
CAL 150
FAT 6
CRB 9
PRT 16

Meal 6, 8:30pm
Subway Veggie Delite w/cheese
CAL 270
FAT 6
CRB 45
PRT 11
Baked Lays
CAL 130
FAT 1.5
CRB 26
PRT 2

Meal 7(snack), 10:00pm
Popcorn
CAL 110
FAT 1
CRB 26
PRT 4
Ham
CAL 120
FAT 3
CRB 2
PRT 20 needed more prot

DAILY TOTALS: CAL 1690, FAT 42, CRB 179, PRT 148
Thankyou for the support so far!

Clare :