KarenMarie's fitness/weight loss Journal

[KarenMarie]

MY GOAL:
Easy answer to that is to just say that I no longer want to look in the mirror and despise what I look like

Actionable goals.... is to lose the 50 pounds I put on over the years, get healthy and rid myself of the nagging little aches and pains that the extra weight and lack of movement/exercise has brought me over this long period of inactivity and poor eating habits.

Please bear with me, as I am really new to all of this, and am totally clueless compared to most of the ppl that post here, as far as phrases, machine and exercise names and etc.... But I want it badly, am willing to do whatever it takes to get there, and have SWORN that quitting is NOT an option.

I am 43years old, 5ft, 6in tall... and joined weight watcher in May of this year...at a weight of 222.8. I lost 14 pounds before joining the gym.

I joined the gym on 09/07/06 and have been working hard ever since. I think I am getting hooked here and can really see myself continuing this lifestyle even after all the weight is gone.

I will need MAJOR help and re-training on the deit/eating side of this though.

LOWER BODY
LEG EXTENSION for thighs:
Started 20#, 2 sets of 20 reps
present 50# 2 sets of 10 reps, 1 set of 15

LEG CURL for hamstrings:
started 25# 2 sets of 20 reps
present 45# 2 sets of 12 reps, 1 set of 15

HIP ABDUCTION (yes/no machine):
Out: started 60# 2 sets of 15 reps
Present 115# 2 sets of 12 reps, 1 set of 15
in: started 20# 2 sets of 20 reps
Present 65# 2 sets of 12 reps, 1 set of 15

Glute Machine
started 45# 2 sets, 15 reps
Present 75# 2 sets, 12 reps

UPPER BODY
LAT PULLDOWN:
Started 30# 2 sets of 15
Present 40-45# 2 sets of 20 OR 2 sets of 25

ABDOMINAL CRUNCH:
Started 20# 2 sets of 15
Present 50# 2 sets of 20

PEC FLY/ REAR DELTOID:
In: started limited range, 20# 2 sets of 15
Present 25# full range 2 sets of 25 reps
Out: Started 30# 2 sets of 15
Present 35# 2 sets of 25 reps

TRICEPS EXTENSION:
Started 20# 2 sets of 15 reps
Present 37.5# 2 sets of 25 reps.

CHEST PRESS:
Started 25# 2 sets of 15 reps
Present 37.5# 2 sets of 20 resps, OR 2 sets of 25 reps.

Pull Machine for back muscles:
Started 25# 2 sets of 20 reps .
Present 40# 2 sets of 20 reps OR 2 sets 25 reps.

Treadmill:
Start incline 1, speed 1.8, 60 minutes.
Increase: incline 3, speed 3.0, 45 minutes.
Present incline 6 speed 3.5, 45 minutes.
changed treadmill to 35 minutes, with HIIT for 1/3 time.
present HIIT = 45 seconds 5.5 speed/2 incline. Rest = 6 incline/3.8 speed.


Measurements:
Date..... Arms..... Chest..... Waist..... Belly..... Hips..... Thighs..... Calves
09/28/06 14.00..... 45.75..... 38.00 ..... 48.25 .... 45.13 ....28.00 ....15.50
10/05/06 14.50..... 45.50..... 36.75 ..... 48.75 .....45.00 ....26.00 ....15.25
10/14/06 14.00..... 45.50..... 38.50 ..... 48.00 .....44.75 ....25.00 ....15.00
10/18/06 14.50..... 44.75..... 37.50 ..... 47.50 .....44.75 ....24.75 ....15.00
10/26/06 14.25..... 44.00..... 36.75 ..... 47.00 .....44.75 ....24.50 ....15.50
11/02/06 14.25..... 44.25..... 36.75 ..... 48.00 .....43.75 ....24.25 ....15.50
11/09/06 13.50..... 44.25..... 36.50 ..... 47.75 .....44.25 ....24.50 ....15.25


Weight: (Weekly Weight Watcher Weigh In)
05/11/06 222.8 Joined Weight Watchers
09/03/06 208.6 ***Joined Gym***
09/06/06 210.8
09/13/06 207.6
09/20/06 207.2
09/27/06 207.4
10/04/06 208.6
10/11/06 208.4
10/18/06 206.8
10/25/06 206.8
11/01/06 206.0
11/08/06 205.6

Monday: lower body/cardio
Tuesday: upper body/cardio
Wednesday: OFF
Thursday: lower Body/Cardio
Friday upper body/cardio
Sat & Sunday: OFF

[Lady C]

Glad to see you started a journal.

In my opinion ,the low weights/high reps (endurance) routine will not get you the results you are vying as easily as a high weight/low reps (strength) routine will.

I have some questions:
How tall are you?
How would you rate your taxation level at the end of each workout? 1-10 scale. 10=drop dead tired, 1=casual walk in the park
Have you tried the interval aerobics?
How many calories are you eating per day?
Is it possible to do some brisk walking on Wed, Sat or Sun?

I will help you with your diet but you have to keep a 3 day food log. I want consecutive days like - two workout days and a off day. People eat differently on off days. Track what you ate, when you ate it, how much you ate (actually measure or weigh it out) and how you felt afterwards (bloated, hungry, etc). This is the most educational experience of learning to understand what you are eating and how it might be affecting your progress.

[KarenMarie]

Lady C...

Those numbers are not low weights to me at all. The last two or three reps of each set is a real effort. When I started the gym, I had three sessions with a personal trainer who gauged my capabilities and set those goals. He chose the weight settings and asked for 15 reps. I immediately pushed it to 20 where ever possible, but it was not always easy and I have been pushing it up ever since. Each time I do... I start at the heaviest weights and go backwards from there to see what I can handle. I will set a machine on 60# upper and 80# lower and see what I can do. I have had NO activity besides light housework for over 6 years.

I am 5ft, 6in tall... well, I used to be... Last I was measured, I was told 5ft, 5in but I don't know if I trust that. I will get measured at the gym.

Taxation level... when i am done, my muscles feel 'wobbly' for want of a better word. That does not last longer than 1/2 hour though. I am slightly sore on the night, but it is not painful, more like an awareness that I worked those muscles. The next morning, it only feels tight if i bump or exert that particular muscle. (The first time I worked my upper body...hahaha... I could not lift my arms for almost 4 days and ran a slight fever the whole time...)

the cardio is a different story... i can do what I am doing and answer a few questions but not hold a full conversation. I am really sweaty when I am done. If I move the speed even one more point, my heart rate leaps and it is really hard to keep going, so I only do it in short bursts. When I am done with my cardio, I feel great, but am REALLY glad it is over.

My eating... hmmm. I keep a daily log on Weight Watchers since May and will see if there is a way I can get that info here. It is online, so I will see. If not, I will just type/post it here.

Thanks!

[gymgirl]

hi, karenmarie!

welcome to the world of online journaling! i think you will find that tracking your workout and goals will be very helpful to you. congrats on the progress you have made already!

[CF-OC_gal]

Hi KM ! Great you decided to start a journal. The hard part is going to be sifting through the different advice you get from all the different perspectives here. You see I think that you should not try to take advice from everyone, WW and your trainer too. It will drive you crazy and get you nowhere.

Think of the feedback as an assortment pack of options to choose from. Give a suggestion a try for a couple of weeks before you decide yes or no it's working for you.

I don't completely agree with Lady C above and I do agree with your trainer. Eventually you will need to lower reps and up the weights to get results or turn your workouts into cardio/low weight circuit training in order to make further progress. For now what you are doing is producing results so I would stick with it.

Give yourself at least 4-6 months working at a rep level more than 10 per set and not more than 1-2 sets per exercise. No working to failure and no negative sets or fancy stuff like pyramids or super sets either. Let your body adapt first. Your hunger for more will let you know when it's time to tackle a harder routine.

You are doing great. Just get your nutrition in line with your weightloss and energy needs and you will zoom!

[KarenMarie]

I just took a sampling from this week and the week before last... I work out Mon, tues, Thurs and Friday. My workout time would be after breakfast and before lunch.

POINTS® Tracker entries

Tuesday, October 17, 2006
Morning
WW bread, 1sl. LF Chz, 2sl. 3
grain bar - Quick-tracked food 2
Subtotal 5
Midday
sea bass , leftovers- Quick-tracked food 3
Subtotal 3
Evening
turkey sausage - Quick-tracked food 4
pasta, one cup - Quick-tracked food 4
Subtotal 8
Snacks
chicken thigh – boneless, skinless 4
orange 1
pretzel, snyders large 2
Subtotal 7
Food POINTS values total used 23
Food POINTS values balance 3

Monday, October 16, 2006
Morning
apple - Quick-tracked food 1
Mixed veg, zucci, onion, squash - Quick-tracked fo 0
Subtotal 1
Midday
WW smoothie w/whey pwd, LF soy milk 5
Subtotal 5
Evening
sea bass - Quick-tracked food 3
oil in cooking fish and veg - Quick-tracked food 2
Brown Rice, 1 cup - Quick-tracked food 4
asparagus - Quick-tracked food 0
Subtotal 9
Snacks
WW pretzles - Quick-tracked food 2
sugar free Apple pie w/ WW ice cream 8
Subtotal 10
Food POINTS values total used 25

Sunday, October 15, 2006
Morning
coffee 1
Subtotal 1
Midday
grain bar from gym 4
Subtotal 4
Evening
1 cup cooked pasta 4
1 pound raw mussels, in shell 6
sauce 1
Subtotal 11
Snacks
apple 1
WW Smoothie w/LF Soy Milk & Whey 5
93% FF popcorn 1
Subtotal 7
Food POINTS values total used 23
Food POINTS values balance 3

[KarenMarie]

Wednesday, October 04, 2006
Morning
coffee 1
Subtotal 1
Midday
WW Smoothie w/LF soy milk and Whey 4
Subtotal 4
Evening
3/4 cup frozen green peas 1
potato/spinach/sour cream 5
London Broil 4
onion roll, 1 3
Subtotal 13
Snacks
Grain bar 2
potato chips baked 2
Subtotal 4
Food POINTS values total used 22
Food POINTS values balance 4

Thursday, October 05, 2006
Morning
Coffee 1
Wheat bread, 1 sl. - Quick-tracked food 1
1TBLS peanut butter - Quick-tracked food 2
Subtotal 4
Midday
Meal Replace bar (from gym) 4
Subtotal 4
Evening
Wheat Pizza , Veggie, LF Chz. 2x1/8 7.5
salad w/ olives and dressing 4
Subtotal 11.5
Snacks
No entries for this meal time.
Subtotal 0
Food POINTS values total used 19.5
Food POINTS values balance 6.5

Friday, October 06, 2006
Morning
1 cup cooked oatmeal 2
raisins, milk and butter 2
Subtotal 4
Midday
meal replacment bar 4
Subtotal 4
Evening
1 cup cooked pasta 4
8 oz Chicken breast, skinless, boneless, raw 5
olives, peas, tomatoes 2
Subtotal 11
Snacks
1 item pomegranate(s) 2
WW smoothies w/LF Soy milk and whey 4
Subtotal 6
Food POINTS values total used 25
Food POINTS values balance 1

[Lady C]

Your meals are not well balanced. You are eating more starchy carbs and not enough veggie carbs. Veggies are your best friend while tying to lose fat.

I need more details. What is in a smoothie? If out of a package, what does the label say for protein, carbs, fat etc. Same with other items like WW bread, grain bar and pretzels. If there is a link for this data, let me know.

I found this on a WW site and it shows a more balanced meals.
Sample Menu:
Breakfast:
1 cup light nonfat vanilla yogurt
1.5 cups sliced fresh strawberries
1/2 cup low-fat granola

Lunch:
Ham and Cheese tortilla-
6-inch tortilla
1.5 ounces reduced-fat Swiss cheese
2 ounces lean ham
12 cherry tomatoes
1 cup broccoli florets

Dinner:
6 ounces steamed flounder
1 cup steamed green beans with lemon
1 cup linguine topped with 1/4 cup marinara sauce

Snack:
1 banana
1 tablespoon peanut butter
16 ounces cappuccino made with nonfat milk


Nutrition Analysis of Sample Menu:
Calories: 1491
Protein: 116 g 31% calories
Total fat: 30 g 18% calories
Carbohydrate: 202 g 54% calories

Saturated fat: 9.8 g
Cholesterol: 176.6 mg
Sodium: 1684 mg
Fiber: 26.7 g

It is well balanced meals and the calories are appropriate. I think the meals are too big. WW makes their success on low calories. You could actually split those meals in half. That would make 7-8 meals per day. Eating every 2 hours. This is ideal for the metabolism.

[KarenMarie]

WW pretzels Nutrition Facts:
Calories 120
Total Fat 0
Sodium 370mg
Total Carb: 26g
Dietary Fiber 2g
Sugars 2g
Protein 3g

WW Smoothie Nutrition Facts: (creamy chocolate)
Calories 110
Total Fat 0.5g
sodium 125mg
Potassium 320mg
Total carbs: 13g
Diestary Fiber 4g
Sugars 5g
Protein 15g
The choices for preparation are:
water = 1 point
Skim Milk, 1 cup = 3 points

I use low fat soy milk (same points as skim)
I add one scoop of either whey or soy protein = 2 extra points.

WW Bread = Whole Wheat Bread usually double fiber http://bakingmanagement.bakery-net.com/digitals/SB0608.swf

(sorry it was confusing with my just using WW)

I think it will take some effort, but I need to eat more and more balanced earlier in the day.

Right now, I wake up approx. 11AM and drink coffee until about 1/2 hour before i go to the gym... I go to the gym at approx. 1:30PM. I am soooo not hungry at that time, but know I need to eat something before I go, as I cannot work out on a stomach that has not eaten since the night before.

Same when I get home from the gym. It is only recently that I even started to feel a little hungry when I got home from the gym, and I normally just grab something light and quick since dinner is only a few hours away. That would be my lunch. But I think I might have to push dinner back an hour or so and eat more/better after the gym.

I can see that I will also have to re-gear my body for it, too. The lunch you posted below... hahaha... I would probably just grab the tortilla w/ ham & chz OR the tomatos and brocc. I would never really eat that much, that early in the day.

To be honest... I think the dietary part of this will be my biggest challenge. I am just not an eater. I know ppl that LOVE their food. In fact, most of the ppl at Weight Watchers are there because they struggle NOT to eat too much... I just cannot identify, to be honest. If I could just take a pill or eat a bar and never have to worry about food again, I would not miss it. My breakfast and lunch are things that I eat because I NEED to now that I am going to the gym. Otherwise, I would not bother... hellfire, before I started going to the gym, I did not bother.

I have been making a real effort to change that, but I can see that I still have a far way to go.

[Lady C]

You need to eat within 30 mins. of waking. Eating something as small as a lowfat yogurt and a piece of toast is great with that coffee would be great. The first meal of the day sets the body's metabolism of the day.

Eating that smoothie with soy would be prime for right after the gym. It will not be filling but give the muscles they need for recovery.

Like I said that lunch is too big. Eat the veggies as a snack and the lunch later. You can even eat the lunch before bed if you want.

I would not consider your eating (or lack of) habit normal. So yes, it will take some time. If you will eat with 30 mins of waking and do the smoothie post-workout for two weeks then we can move to the next step.

It sounds like your aerobics are taxing enough. Keep bumping it up to get the heart rate up for those short bursts. Eventually, you will make those short burst longer.

As far as the lifting goes, I consider anything that can be lifted 20+ times low weights (for that individual). Yes, it will be taxing but that is the goal. Ask your trainer, but I think you would see greater benefits in the 10-12 rep range. Vs. the 20-25 rep range.

If you can take a brisk walk all of the days you do not go to the gym it would help keep the metabolism high on those days too.

[KarenMarie]

Ok, I changed my weights a bit today. I added 5# to most and 10# to one machine... I changed the reps from 2x20 to 2x15 and 1x20

I added some dried apricots to my smoothie and had it as soon as I came home from the gym.

I got my BMI and BF % today... after two weeks. here are the readings:

10/06/06
Body Fat = 35.5%
BMI = 33.5

10/19/06
Body fat = 34.5%
BMI = 33.4%

On my days off...
I clean my house, do 5-6 loads of laundry, go shopping.
I walk from one end of the supermarket to the other, one end of the mall to another and one end of wal-mart to the other and one end of sam's club to the other. (except toys section )

I also rescue cats and have nine of them at present to care for.

[Lady C]

Originally Posted by KarenMarie

Ok, I changed my weights a bit today. I added 5# to most and 10# to one machine... I changed the reps from 2x20 to 2x15 and 1x20

And how did it feel? Did it feel too taxing? [Answer me tomorrow, after the DOMS sets in]

Originally Posted by KarenMarie

I added some dried apricots to my smoothie and had it as soon as I came home from the gym.

And how did you feel?

I see those numbers going in the right direction. Baby steps will get you there!

[KarenMarie]

I have no idea what DOMS is...
I can say, however, that when I was done... I really did not feel differently from last lower workout.

The smoothie after I got home....
Well, to be honest, I was glad. Because I felt like I was doing the right thing and there was minimal effort. But that is a psycological thing. Physically, I can only say that my body doesnt feel like it is lacking, which is different. I cannot say I am actually HUNGRY when I get home, but I usually feel like I am lacking something physically. Today I do not feel like that.

[Lady C]

Originally Posted by KarenMarie

I have no idea what DOMS is...

Delayed Onset Muscle Soreness. Sorry, I shouldn't assume people know what the acronyms mean.

[minime]

hey Karen Marie - just wanted to say good luck!

losing a percentage of bodyfat in 13 days is no mean feat - i think you are doing great. And lady c has given you some good diet advice.

Ive got to say, i can never understand people who do not like food - though i know people like this, who would skip meals/forget to eat/just not enjoy food in general. I love food! love it - if i could get a job as a 'professional food eater' without gaining weight - i'd be there!

I too think that sticking in the lower rep range would be better for you.

you rescue cats - that is so sweet!