Diana's Daily Journal

[dianas05]

Hello everyone,

My name is Diana Supinska. I am 18 yrs. of age and currently live in Calgary, Alberta, Canada. My goal is to lose bodyfat and gain lots of muscle mass. In the near future, I would like to obtain a Personal Trainer Fitness Certificate and start my own gym as I truly love being fit and teaching others as well.

Here are my stats: 133.6 lbs., 28.6% Body Fat [I'm going to use my scales bodyfat % calculations, as I don't know how to operate a caliper...it keeps on giving me different measurements, lol...by the way, I have the FatTrack II caliper.]

My training routine:

Mon - Chest & Triceps
Tues - HIIT
Wed - Legs & ABS
Thurs - HIIT
Fri - Back, Shoulders, & Biceps
Sat - HIIT
Sun - REST

I will very much appreciate any input from you guys to help me achieve my fitness goal. Any help is fine, but I do know there are lots of knowledgable people here. Anyway, I will stop talking and finally list today's workout and diet. :

[dianas05]

May 17th, 2004 - CARDIO DAY

TRAINING: HIIT, 15 min. on bike

DIET: 1505 calories, 20% Fat, 37% Carbs, 43% Protein

Meal #1 (Pre-workout)
1 oz. of oats
1 tsp. of cinnamon
1 tbsp. of flax meal
4 egg whites
1 serving of kiwi

Meal #2 (Post-workout)
1 scoop of chocolate whey powder
1 large banana

Meal #3
3 egg whites
1 cup of broccoli
3 oz. of mushrooms
2 medium onion slices
2 celery stalks
1/4 tsp. of cayenne pepper
1 sprouted whole grain tortilla

Meal #4
1/2 c. of yogurt
1/4 c. of muesli
2 oz. of cottage cheese
1.5 tbsp. of flax meal

Meal #5
2 c. of mixed baby greens
1 can of tuna
1 tbsp. of fat free sour cream
3 oz. of radishes
4 oz. of cucumber

Meal #6
2.5 oz of cottage cheese
1 medium tomato
1 tbsp. of flax oil
1 egg white

[dianas05]

May 18, 2004 - Legs & Abs

Training:
Smith Squats - 40x10, 50x8, 50x8, 60x5
Stiff-Leg Deadlifts - 35x10, 40x10, 50x6, 50x6
Leg Extension - 75x8, 75x6, 75x6, 75x6
Seated Leg Curl - 60x10, 75x5, 60x8, 60x7

Diet: 1577 calories, 20% Fat, 40% Carbs, 39% Protein

Meal #1 (Pre-workout)
2 oz. of oats
1 tsp. of cinnamon
1 tbsp. of flax meal
1 serving of kiwi
4 egg whites

Meal #2 (Post-workout)
1 scoop of chocolate whey powder
1 medium banana

Meal #3
3 egg whites
1 c. of broccoli
2 celery stalks
3 oz. of mushrooms
2 medium onion slices
1/2 tsp. of black pepper
1 sprouted whole grain tortilla
2 tbsp. of salsa

Meal #4
1/2 c. of yogurt
2 oz. of fat free curd cottage cheese
2.5 tbsp. of flax meal
1/4 c. of muesli

Meal #5
2 c. of mixed baby greens
3.5 oz. of chicken breast
1/2 tsp. of marjoram
2 tbsp. of sour cream
3 oz. of radishes
4 oz. of cucumbers

Meal #6
2.5 oz. of cottage cheese
1 medium tomato
1 tbsp. of flax oil
1 egg white


COMMENTS: I didn't get to do my abs today, but I will do them for sure tomorrow with HIIT. I had a great workout and the weather is just lovely!

[dianas05]

May 19, 2004 - ABS

TRAINING:
Weighted Situps - 7x12, 7x12, 7x12
Weighted Twisting Situps - 7x12, 7x12, 7x12
Weighted Leg Raises - 4x12, 4x12, 4x12
Plank - 1 min.
Side Plank - 40 sec. each side
Stomach Vacuum - 1 minute (10 sec. intervals)

DIET: Cheat day!

COMMENTS: Obviously, I didn't get to do HIIT today because I couldn't go to the gym. My hamstrings are so sore today from yesterday's leg workout that I didn't think I would be able to do my abs or any workout for that matter. I'm glad I worked my abs though! Hmmm, just maybe I will fit in some HIIT at evening...we'll see.

[dianas05]

May 20, 2004 - SHOULDERS, BACK, BICEPS

TRAINING:
One-Arm Dumbbell Row - 20x10, 20x8, 20x8
Arnold Press - 10x10, 10x10, 10x10
Front Shoulder Raises - 5x10, 5x10, 7x3
Hammer Curl - 10x10, 10x10, 10x10
Concentration Curl - 10x10, 10x8, 10x7

DIET: Same as May 18th.

COMMENTS: I didn't have time to go to the gym today so I did my workouts at home. Unfortunately, I only could do one exercise for my back because of only having 10 lb. dumbbells...other exercises also suffered as I could do them with higher weights. It was a good day, but on the other hand a disappointing one as well.

[dianas05]

May 25-27 - REST DAYS

DIET Just like previous, but customized to rest day.

COMMENTS: Need to have 3 days off in order to gain strength and just simply relax. Will get back with a vengeance on Friday!

[cursor]

How much experience do you have with your own personal fitness — have you been doing this for very long, or are you just starting out?

[dianas05]

Originally Posted by cursor

How much experience do you have with your own personal fitness — have you been doing this for very long, or are you just starting out?

I've been active all my life, whether it was playing sports or dancing. I have started working out with weights about 2 1/2 years ago. Ever since that time, I've gained more and more knowledge.

Thanks so much for checking out my journal, I truly appreciate it! :

[dianas05]

May 31st, 2004 - CHEST & TRICEPS

Training:
Incline DB Chest Flyes - 10x8, 10x5, 12x3 <--These weights were horrible
Incline DB Bench Press - 12x4, 12x6, 10x4
Flat Bench Press - 12x12, 15x8, 15x6
Rope Tricep Pushdown - 40x4, 40x2, 40x2 <--These were also disappointing!
Standing Tricep Press - 15x12, 20x6, 20x6

Diet: 1,510 calories, 20% Fat, 39% Carbs, 41% Protein

Meal #1 (Pre-workout)
2 oz. of oats
1/2 tsp. of cinnamon
1 tbsp. of flax meal
1 serving of kiwi
3 egg whites

Meal #2 (Post-workout)
1 scoop of chocolate whey powder
1 medium apple

Meal #3
3 egg whites
1 c. of broccoli
2 celery stalks
3 oz. of mushrooms
2 medium onion slices
1/4 tsp. of cayenne pepper
1 sprouted whole grain tortilla
1/4 c. of salt-free organic tomato sauce

Meal #4
1/2 c. of fat free yogurt
2 oz. of fat free dry cottage cheese
2.5 tbsp. of flax meal
1/4 c. of muesli
1/2 tsp. of cinnamon

Meal #5
3.5 oz. of chicken breast
2 c. of mixed baby greens
1/2 tsp. of oregano
2 tbsp. of fat free sour cream
3 oz. of radishes
4 oz. of cucumbers

Meal #6
2.5 oz. of fat free dry cottage cheese
3/4 tbsp. of flax oil
1 medium tomato



COMMENTS: Wow, I can't believe how weak I've become, especially with my arms! I took 5 days off because I needed that time to recuperate...I've been mentally shutdown and physically unable to exercise because of my situation at home; it's been very depressing these past 3 months.

Anyways, I am eager to come back up again as fitness is what keeps me going! :

My current stats: 132.2 lbs., 28.3% Body Fat (On scale)

[dianas05]

June 1st, 2004 - CARDIO DAY :

TRAINING: HIIT, 20 min. on bike

DIET: 1,392 calories, 22% Fat, 35% Carbs, 42% Protein

Meal #1 (Pre-workout)
1/2 oz. of oats
1/2 tsp. of cinnamon
1 tbsp. of flax meal
3 egg whites
8 oz. of strawberries
1 c. of soymilk

Meal #2 (Post-workout)
1 scoop of chocolate whey powder
1 small banana

Meal #3
3 egg whites
1 cup of broccoli
3 oz. of mushrooms
2 medium onion slices
2 celery stalks
1/4 tsp. of cayenne pepper
1 sprouted whole grain tortilla

Meal #4
1/2 c. of yogurt
1/4 c. of muesli
2 oz. of cottage cheese
1.5 tbsp. of flax meal
1/2 tsp. of cinnamon

Meal #5
3 oz. of chicken breast
2 c. of mixed baby greens
1 tbsp. of sour cream
1/2 tsp. of marjoram
3 oz. of radishes
4 oz. of cucumber

Meal #6
2.5 oz. of cottage cheese
1 tbsp. of flax oil
1 medium tomato
1 egg white


COMMENTS: I'm impressed that I could do 20 min. of HIIT on the stationary bike! Now there's something to look forward to. I barely can walk now...LOL.

[rrouleau]

Looks like everything is going good. Keep at it. I have the same FatTrack II caliper. Yeah im having trouble using it also. I always get totally different numbers. Ill keep practicing.

[dianas05]

Originally Posted by rrouleau

Looks like everything is going good. Keep at it. I have the same FatTrack II caliper. Yeah im having trouble using it also. I always get totally different numbers. Ill keep practicing.

Thanks for viewing my journal, rrouleau! Yes, I will keep at it to see if I have any good results; if not, I will switch it around.

On the packaging of the caliper they say it's quick and easy. I can't figure it out 'till this day!

[dtc118]

Hey Dianas05
It looks like you are doing really well to start. I am new to lifting as well. It seems like you are really strong for just starting, have you lifted in the past?

If you have time can you explain to me what a stomach vacuum is?

keep up the great work!

[rrouleau]

Originally Posted by dianas05

On the packaging of the caliper they say it's quick and easy. I can't figure it out 'till this day!

Yeah i thought it was going to be easier also. Yeah sometimes i get a 13% and then somtimes its 15%......thats a big difference. I guess we gotta have more practice with taking the measurements.

Have you taken any pictures so you can have a before picture. Then in a month or so......take another picture and see if there is any progress. I think that is the best way to see if there is any progress. Even just simply looking in the mirror will help you out also.

[dianas05]

Originally Posted by dtc118

Hey Dianas05
It looks like you are doing really well to start. I am new to lifting as well. It seems like you are really strong for just starting, have you lifted in the past?

If you have time can you explain to me what a stomach vacuum is?

keep up the great work!

Thanks for replying dtc118!

Yes, I have been lifting for 2 1/2 yrs. now. My weights are currently low because I took about 3 months to settle down at my current place (I've moved) and haven't got a chance to go to the gym frequently. I hope to regain my strength and lift with heavier weights pretty soon.

Sure -- a stomach vacuum is basically exhaling all the air out from your stomach (diaphragm) and keeping it tight for a couple of seconds of intervals. Here is a link to describe it more accurately with a video: http://www.bodybuilding.com/fun/ms-fit5.htm

Thanks once again!