gymgirl's workout journal

[CF-OC_gal]

i should probably trim my toe hairs too. hahahaha

Geez you are telling too many girl secrets out of the locker room. Guys aren't supposed to know about our moustaches, breast hairs and toe hairs!

Shave them every time you do your legs. No one will be the wiser.

[minime]

hehe toe hairs, ive never shaved my toes. I would be embarrassed to go get a pedicure, my feet are not so great! I also cannot paint my own nails, i have shaky hands hehe

Gymgirl do they weigh you at the shoot to see if you weigh what u said u did? Thats cool you got called for a nike audition! I hope you get it!

[Lady C]

Kefir (alternately kephir, kewra, talai, mudu kekiya, milkkefir, búlgaros) is a fermented milk drink that originated in Central Asia's Turkic and Mongol peoples. It is prepared by inoculating cow, goat, or sheep's milk with kefir grains. Fermentation of the lactose yields a sour, carbonated, slightly alcoholic beverage, with a consistency similar to thin yogurt[1]. Most commercially available "kefir" lacks both carbonation and alcohol and is very similar to yogurt.

Be careful if you body does not like lactose

[tim_mcf]

maybe more fats before bed.

Seems like I've heard that before...

Even if you do start eating more, given your work ethic it's not going to hide your abs, you will still be cut and obviously strong. I don't know the specifics of your contract, but I assume it's something like "don't get fat." I just don't see that happening.

[gymgirl]

Originally Posted by Brat

Geez you are telling too many girl secrets out of the locker room. Guys aren't supposed to know about our moustaches, breast hairs and toe hairs!

Shave them every time you do your legs. No one will be the wiser.

lol sorry. huh I guess I could shave them huh? I told boyfriend to get the electic razor thing out that he uses for his mustache and hair cutting.

minime, no they don't weigh you at the shoot (atleast i hope not!) but they have all your mesaurements and sizes (which appear on your card also) and if they hire you based on the notion that you are a size 2 and you show up not fitting into the clothes there is a problem. Luckily athletic wear is a bit more forgiving!

Tim, yep you told me more fats before bed, AND more fats in general! I did the more fats in general, but just haven't been sticking to more fats before bed. Thank you for the reminder. I feel like I've been trying a few different approaches and forgot about that tip you gave me awhile back. Thanks again!

[gymgirl]

Saturday, june 9, 2007

CFS class at 8am

30 sec work at each station, 1 min rest between rounds

4 rounds for reps:

box jumps: 17-17-16-17
alternating knees to chest: 23-22-23-26
squat jumps with med ball (12#): 21-19-14-12
push press (15#dbs): 19-16-14-18
SLDL/row: 10-9-10-10
plank hold: :30-:30-:30-:30

cooldown: windmills and TGU's

at the gym 30 min later:

"Diane"

21-15-9 reps of:
225 pound Deadlift (135#)
Handstand push-ups

time: 4:11 (PR)

last time 1/24/07
105# DL (5:44)

comments: very happy with the improvements on Diane, especially with added weight. CFS class nice hard but not as challenging as the last few classes, still got a great workout though. talked to Dave a bit about my eating troubles...he also suggested more fat, andmore fat before bed. he said put olive oil all over my fish and or salad! He said not to worry about calories and said something I was glad to hear. since getting into the zone favorable diet I've realised a calorie is not a calorie. He has the same outlook which is nice to hear. I didn't have any real basis for my opinions, just going by my experience so it's nice to know someone very knowledgable agrees. last night i just about made it through the night (only got up at 5:30am) ate 1/2 zone bar and slept in until 6:30. Didn't eat high fat either, lots of carbs but had the shake as i was falling asleep.

will post food later, need a nap. just got myself a present (blackberry!) and have made myself exhaused by figuring out how to set it all up.

[gymgirl]

here's my food:

Friday, june 8, 2007

rest day

cheat meal ravioli and low fat B&J froyo

carbs: 260g 43%
protein: 157g 30%
fat: 53g 23%

total cals: 2182

actually almost slept through the night (got up 5:30 to eat, pretty close though) which is weird since I had very high carbs low fat and moderate protein.


Saturday, june 9, 2007

workout

kinda laid back about food today. too tired and didn't have much in the house.need to go to the store tomorrow.

carbs: 236g 33%
protein: 221g 36%
fat: 76g 28%

total cals: 2520

Kinda weird how saturdays are always my highest calorie day. i'm hoping ot pick up ricotta tomorrow.

[JDR3]

Awesome job : :

Was everything unbroken!?
Next stop 3 min!!!!!!

[gymgirl]

tried to post this last night but got booted with software upgrades. good thing i copied it!

thanks JDR! No not all unbroken. first round DL unbroken, and HSPU got to 17 then 4. 15 rep DL broken into 2 sets same with HSPU, 9 reps of DL andHSPU unbroken. My rests were very minimal though. Definitely shooting for sub 4 next time!

Sunday, June 10, 2007

rest day

700 crunches on ab roller

went to the market today picked up garlic stuffed olives, reduced fat ricotta, reduced fat cottage cheese, dolmas, avacados, macadamia nuts and some halibut. oh i also found these tofurky sausages they have 28g of protein 270 cals but 13.5 grams fat, only 1.5 sat though, so I guess that isn't too bad.

Food:

carbs: 140g 22%
protein: 186g 37%
fat: 91g 41%

total cals: 2065

holy shizzle my fat is through the roof. nuts, peanut butter and the sausage contributed to my high fat. also made smoked salmon chowder today...put olive oil on my halibut too. i'll try to get my fat lower tomorrow, i don't know how it got so hight today! carbs are lower then ever! Last night woke up twice to eat. once at 2:30am once at 5:00am. got up at 7 because i was hungry again so got up and made breakfast.

my cals are through the roof for a rest day, so tomorrow i will try cottage cheese or ricotta mixed with peanut butter.

[tim_mcf]

What I read in learning about the Zone is that really lean, advanced athletes should take in double the fat blocks that us normal mortals do. (You're a really lean, advanced athlete.) Normal Zone proportions are 30p / 40c / 30f. Double fat brings it to 20p / 30c / 50f. These recommendations are right out of Dr. Sears' research, and are empirically proven by tons of crossfitters. You feel like your fat is through the roof, but you're still not as high as Dr. Sears recommends, so don't worry about it!

[gymgirl]

thanks for the info tim. And I am flattered that you consider me a lean and advanced athlete, but don't you think Dr. Sears is referring to the Nicoles and Annies of this world along with professional athletes? Also, did you read this in Mastering the Zone? I only read entering the zone and I don't think it got into the details you just mentioned. I ask because I'd be interested in reading up more about that. Dave said something similar on saturday about how 30% fat is nothing, but I didn't think 50%! I wonder why only 20% protein too. Very intersting, and thanks for making me feel better about the high fat.

Monday, June 11, 2007

cardio:
made up yesterdays WOD

5k run: 25:28 (PW) thanks JDR!

workout:

Back Squat 3-3-3-3-3-3-3 reps

WU: 45x10

95x3, 125x3, 135x3, 140x3, 145x3, 145x3, 150x3

comments:
5k was brutal today. I took it pretty easy on the second mile which really screwed up my time. Last time was 25:26. I had to run mostly at 7.0 did some faster runs for 600m or so at 7.8 then would have to slow it back down. Last mile ran at 7.4-8.6.
Pretty happy with back squats, actually am getting a lot lower then I was a few months ago. Could have gone lower on 150, but was very tired by this point. Also had a bit of trouble with a forward lean on a few sets.

Went to my casting today, don't think I booked the job, but now I really know this is what I wish I could do all day. Even castings are so much fun. It happened to be in a studio right below my gym. Apperently they also had an open call and the damn gym owner sent one of the trainers down who has great legs. I'm like dude, are you trying to screw me here? Let the people who are really trying to do this book the job! augh. Anyway I had trouble being able to show definition in my legs the way they needed me to pose. my legs are definitely more build then before but I don't have that cut look, and I don't know how to achieve it. I've never been able to either, how does Todd get his legs to look so defined? We finally got down to the foot shoot part (apperently the foot is part of the shot) and he photog actually told me that I have great feet and the photograph very well. When I was leaving he said if they base this on the foot alone I have an extreamly good shot at getting thejob. He said he dosen't have any say, but that wasjust his opinion, regardless that was nice to hear. My feet are normally a mess. I guess shaving the toe hairs and painting my toe nails can make a difference!

I'll have to post my food tomorrow as I don't know what it will end up like. I Was starving all day then after my run lost my appetite. I'm struggling to get my salad down, then will try to get some protein and fat before bed.

[gymgirl]

oh snap! I hit post then got a call, I get to meet with the client tomorrow morning...guess they liked my legs/feet! whooooo!

[minime]

yippee! that is great news gymgirl! congrats on getting the call back!

great job on the back squat, 150 that is so awesome! I could barely get 135 the last time i tried!

I know what you mean about legs, i see people with defined legs, and while i like my legs they do not have that 'cut' look at all. I wonder how do people get it? do you need to have like 10 percent body fat or something?!

[JDR3]

Great to hear the shoot went well(and fun), plus the call back :!

Great job on the back squats!
The PW tag is funny now but was not so funny yesterday! lol

[tim_mcf]

thanks for the info tim. And I am flattered that you consider me a lean and advanced athlete, but don't you think Dr. Sears is referring to the Nicoles and Annies of this world along with professional athletes?

26 round Cindy (or is it more now?)...enough said. You belong in that same group.

Also, did you read this in Mastering the Zone? I only read entering the zone and I don't think it got into the details you just mentioned. I ask because I'd be interested in reading up more about that. Dave said something similar on saturday about how 30% fat is nothing, but I didn't think 50%! I wonder why only 20% protein too. Very intersting, and thanks for making me feel better about the high fat.

Mastering the Zone wasn't as good of a book, in my opinion - it has lots of recipes, but the majority of the information you need is in the other book. How I came up with those numbers was just math. 2x fat blocks are recommended for you cyborg types; If you work out the calories and proportions it comes out really close to 20/30/50. You can try it in Fitday...just enter new custom foods called "fat block" (4 grams, 36 calories), "protein block" (7 grams, 28 calories), "carb block" (9 grams, 36 calories), input it on a blank day and see what comes up.