Fatgene's Journal

[fatgene]

MonWedFri

15 min Stairmaster (I really hate this one) but it makes you sweat!

Lunges 3 sets of 15
Leg Press 3 sets of 12 (90lbs, not too heavy)
Leg Curl 3 sets of 12 (30lbs)
Leg Ext 3 sets of 12 (30lbs)
Calf Raises 3 sets of 12 ???

Bicep curls 3 sets of 15 (10lbs)
Tricep ext 3 sets of 15 (10lbs)
Kickbacks 3 sets of 15 (5-10lbs)

Crunches 3 sets of 25
Butt lifts 3 sets of 25

30 min treadmill

***********

TuesThursSat

30 min bike

chest press 3 sets of 12 (30lbs)
chest flye 3 sets of 12 (30 lbs)

Seated row 3 sets of 12 (30lbs)
Lat pulldown 3 sets of 12 (30-40lbs)

Shrugs 3 sets of 12 (10lbs)

30-50min treadmill

Please feel free to add and subtract from this plan.

Still trying to keep the calories per day at 1200.

[fatgene]

It's a miracle! I made it to the gym at 5:30am

Before going i had a cup of coffee to give me a little energy!

15 min stair master
3 sets of leg presses (90lbs)
2 sets of leg curls (30lbs)
3 sets of leg ext (30lbs)

3 sets of bicep curls (10lbs)
3 sets of tricep ext (10blbs)

35 min on the treadmill

Breakfast

Bowl of FiberOne/Soy Milk

Lunch
Collard Greens

Dinner
4 salmon patties
2 fried green tomatoes (i couldn't resist)
1 Sobe drink

Need to work on my water intake. I see i'll have to adjust that workout plan i created

Will do my crunches before bed.

[fatgene]

Couldn't resist getting on the scale.

Current weight 173

Changing goal to 150lbs

23lbs to go!

[Lady C]

Originally Posted by fatgene

Dinner
4 salmon patties
2 fried green tomatoes (i couldn't resist)
1 Sobe drink

Wow! that is alot of protein. Are you sure you didn't over do it? Also, be careful with the Sobe drinks they are usually just sugar water. And that late in the PM you shouldn't dump that much sugar intot the winding down body. It will contribute to fat storage.

[fatgene]

woke up. sore. no gym this morning. maybe this evening.

breakfast
2 pieces of cheese
turkey sausage
grapefruit juice

lunch
turkey sausage
spinach

dinner
lean cuisine 3 bean chili (270 calories)
citrus juice

will try to go to the gym later and burn some calories.

[fatgene]

Originally Posted by Lady C

Wow! that is alot of protein. Are you sure you didn't over do it? Also, be careful with the Sobe drinks they are usually just sugar water. And that late in the PM you shouldn't dump that much sugar intot the winding down body. It will contribute to fat storage.

those drinks are really good. guess i'll replace them with water.

[fatgene]

Morning workout
20 min on the bike
5 sets 15 leg presses (90lbs)
3 sets of leg curls (30lbs)
3 sets of leg ext (30lbs)
3 sets of 20 calf presses (90lbs)

3 sets of 15 chest press (30lbs)
3 sets of 15 lat pull down (40lbs)
3 sets of 15 seated row (30lbs)

3 sets of 15 flat seated row (50lbs)

15 min on the stairmaster

:thumbup:

[cursor]

female
height = 68"
weight = 178 lbs (goal: 143 lbs)
body fat = 34% (estimated)
LBM = 117-lbs
FAT = 061-lbs

e x e r c i s e — warm-up responsibly
monday, wednesday & saturday – Perform a full-body dumbbell routine including the following exercises
don't do stairmaster before this routine

• bench press
• squat
• shoulder press
• lunge
• bent-over row

___Cycle through three sets of the five exercises: cycles 1, 2 & 3.
_____No rest between exercises—1 min rest between cycles.
___Shoot for a rep range of about 12–15.
___Increase the weights progressively, as needed.
___If you feel that you just gotta do that StairMaster, then do it
_____after you finish your dumbbell workout.

Report back to me how long your workout takes you.

tuesday & thursday – 40 minutes moderate cardio

n u t r i t i o n — don't think in terms of calories
monday, wednesday & saturday meals :: dumbbell days

1. 18p 18c 03f :: pre-workout
2. 18p 62c 01f :: post-workout
3. 18p 34c 02f
4. 18p 18c 03f
5. 18p 26c 02f
6. 18p 18c 03f

tuesday & thursday meals :: cardio days

1. 18p 18c 04f
2. 18p 09c 06f
3. 18p 18c 04f
4. 18p 09c 06f
5. 18p 18c 04f
6. 18p 09c 06f

friday & sunday meals :: rest day

1. 18p 18c 04f
2. 18p 09c 07f
3. 18p 18c 04f
4. 18p 09c 07f
5. 18p 18c 04f
6. 18p 09c 07f

Focus on comlex carbs from grains, vegetables & fruits. Dietary fiber will take care of itself if she does. Eliminate all crackers and other processed carbohydrates. Don't do the highGI insulin spike that is frequently recommended for post-workout. Oh yeah ... no cheese.

Create a meal plan that you can stick with. Be creative, but stick to the recommended macronutrient breakdown. Do it ... or don't — the choice is yours.

If you get hungry on this plan, simply drink pure water (no Sobe ) Do NOT supplement with additional food (no snacks, no dessert ... no ice cream).

[Lady C]

Originally Posted by cursor

If you get hungry on this plan, simply drink pure water (no Sobe ) Do NOT supplement with additional food (no snacks, no dessert ... no ice cream).

If you are having trouble giving up the drinks then switch to Crystal Light or similar drink powders. They are made with a sugar substitute and can help ween yourself off of the drinks.

[laura817]

Cursor,

Sorry for taking up your thread Fatgene, but I have a question for Cursor about the nutrition plan.

I usually finished my weight training at 7:30 p.m. and since I read on another post that you recommended not eating complex carbs late at night so I have changed my post-workout meal to this:

Grill chicken breast: 19p 2c 3f 0fiber
1 serving of corn: 2p 16c 0.5f 2fiber
2 serving of green beans: 2p 4c 0f 4fiber
1 serving of mix veggies: 2p 6c 0f 2fiber

t o t a l : 25p 28c 3.5f

My problem is that an hour later, I am still hungry. Is it safe to add some complex carbs in my post-workout meal even though it's that late? I noticed that when I have a portion of brown rice to my meal, I am pretty satisfied.

[cursor]

In my opinion the absolute best time to do your exercise is in relatively soon after you arise, but after you've fueled your body (vs. just before going to bed). That way, your metabolism is kicked up and you benefit all day long. That said, if you must exercise in the evening (assuming you sleep at night), then the complex carbs during post-exercise is a major key to positive muscle growth (along with protein intake, of course). Don't pass it up.

[laura817]

Originally Posted by cursor

In my opinion the absolute best time to do your exercise is in relatively soon after you arise, but after you've fueled your body (vs. just before going to bed). That way, your metabolism is kicked up and you benefit all day long. That said, if you must exercise in the evening (assuming you sleep at night), then the complex carbs during post-exercise is a major key to positive muscle growth (along with protein intake, of course). Don't pass it up.

Actually, my cardio is done first thing in the morning (6:30 a.m.). It is impossible for me to split my cardio and weight training days up because that would entails me to workout 8 days a week.

[cursor]

I'll take another look at your journal and the timing of your exercise/nutrition patterns.

[fatgene]

Originally Posted by cursor

female
height = 68"
weight = 178 lbs (goal: 143 lbs)
body fat = 34% (estimated)
LBM = 117-lbs
FAT = 061-lbs

e x e r c i s e — warm-up responsibly
monday, wednesday & saturday – Perform a full-body dumbbell routine including the following exercises
don't do stairmaster before this routine

• bench press
• squat
• shoulder press
• lunge
• bent-over row

___Cycle through three sets of the five exercises: cycles 1, 2 & 3.
_____No rest between exercises—1 min rest between cycles.
___Shoot for a rep range of about 12–15.
___Increase the weights progressively, as needed.
___If you feel that you just gotta do that StairMaster, then do it
_____after you finish your dumbbell workout.

Report back to me how long your workout takes you.

tuesday & thursday – 40 minutes moderate cardio

n u t r i t i o n — don't think in terms of calories
monday, wednesday & saturday meals :: dumbbell days

1. 18p 18c 03f :: pre-workout
2. 18p 62c 01f :: post-workout
3. 18p 34c 02f
4. 18p 18c 03f
5. 18p 26c 02f
6. 18p 18c 03f

tuesday & thursday meals :: cardio days

1. 18p 18c 04f
2. 18p 09c 06f
3. 18p 18c 04f
4. 18p 09c 06f
5. 18p 18c 04f
6. 18p 09c 06f

friday & sunday meals :: rest day

1. 18p 18c 04f
2. 18p 09c 07f
3. 18p 18c 04f
4. 18p 09c 07f
5. 18p 18c 04f
6. 18p 09c 07f

Focus on comlex carbs from grains, vegetables & fruits. Dietary fiber will take care of itself if she does. Eliminate all crackers and other processed carbohydrates. Don't do the highGI insulin spike that is frequently recommended for post-workout. Oh yeah ... no cheese.

Create a meal plan that you can stick with. Be creative, but stick to the recommended macronutrient breakdown. Do it ... or don't — the choice is yours.

If you get hungry on this plan, simply drink pure water (no Sobe ) Do NOT supplement with additional food (no snacks, no dessert ... no ice cream).

Thanks! I printed this out. :thumbup: Now about the breakfast. I bought several packages (actually 2) of turkey sausage. I eat 1/2 a kielbasa (sp) after working out for protein. What would be good food before working out? My Aerobics instructor said to have a banana or 1 cup of white rice :confused: Note: I'm on a TIGHT budget!

I figured i'd have

breakfast
1/2 turkey sausage, grapefruit juice (I'll have to check the package to see what the protein, carbohydrate, fat contents are)

snack
fruit

lunch
spinach (or some type of greens)
turkey or chicken or fish (grilled)

snack
???

dinner
spinach (or some type of greens)
turkey or chicken or fish (grilled)

snack
???

[fatgene]

Originally Posted by laura817

Cursor,

Sorry for taking up your thread Fatgene, but I have a question for Cursor about the nutrition plan.

I usually finished my weight training at 7:30 p.m. and since I read on another post that you recommended not eating complex carbs late at night so I have changed my post-workout meal to this:

Grill chicken breast: 19p 2c 3f 0fiber
1 serving of corn: 2p 16c 0.5f 2fiber
2 serving of green beans: 2p 4c 0f 4fiber
1 serving of mix veggies: 2p 6c 0f 2fiber

t o t a l : 25p 28c 3.5f

My problem is that an hour later, I am still hungry. Is it safe to add some complex carbs in my post-workout meal even though it's that late? I noticed that when I have a portion of brown rice to my meal, I am pretty satisfied.

no problem. are those veggies canned or are you buying them fresh? i just bought canned spinach. also, what do you eat before going to workout? my aerobics instructor said to have a cup of white rice or a banana? :confused: