Kgirl7 Journal

[Kgirl7]

female
height = 60"
weight = 110 lbs (goal: 105 lbs)
body fat = 20% estimated (goal: 16%)
LBM = 88-lbs
FAT = 22-lbs

Reducing your body fat by just five lbs, while maintaining your lean body mass, will result in about a 16% body fat. I think that you should be pretty happy with that. If not ... then set new target goals. Once you reach your goal, you'll definitely want to make some changes to your nutrition plan. Make sure that you maintain a workout journal for all to see — let's share and learn.

e x e r c i s e — warm-up responsibly
... no videos required ...

monday, wednesday & saturday – Perform a full-body dumbbell routine including the following exercises:

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.

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
13p 13c 03f :: pre-workout
13p 40c 01f :: post-workout
13p 53c 02f
13p 26c 02f
13p 13c 03f
13p 13c 04f

tuesday & thursday meals :: cardio days
13p 13c 04f
13p 04c 07f
13p 13c 04f
13p 04c 07f
13p 13c 04f
13p 04c 07f

friday & sunday meals :: rest day
13p 13c 04f
13p 04c 07f
13p 13c 04f
13p 04c 07f
13p 13c 04f
13p 04c 07f
p = protein
c = carbohydrate
f = fat

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.

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. Do NOT supplement with additional food (no snacks, no dessert, etc).

[Kgirl7]

e x e r c i s e ::cardio-- 50 min step aerobics

Meal1: 11:00
egg --p06 c05 f05
egg white (3Tbs)--p06 c00 f00
sugar free jelly (1Tbs)--p00 c04 f00
Total: P12 C05 F05

Meal2: 2:45
chicken breast (3oz)--p26.6 c00 f03
broccoli (1.5c)--p03 c06 f00
teriyaki sause (2Tbs)--p00 c10 f00
multigrane bread (1 thin slice)--p002 c11 f1
Total: P31 C26.6 f04

Meal3: 5:30
cottage cheese--low fat (1/2c)--p16 c04 f02
whole wheat bread-home made (1 slice)--p04 c21 f04
sugar free jelly (1Tbs)--p00 c04 f00
Total: P20 C29 f06

Total for the Day: cals 590 P63.4 C60.6 F15

__________________________________________________ ________________
Really don't think that I'll get to eat anymore today.. going out at 7:00. WOW today is really low? Weird how I'm not even hungry.
What do I do on days when I can't fit in 6 meals (like when I wake up late or on some of the school days I go to sleep really early)? Should I make some of the meals larger? or is it OK to eat less?

[cursor]

Good job! Make sure and get plenty of water. Structure your meals that have carbs in them around calorie-poor veggies to make sure that you include enough food volume to feel satisfied.

[Kgirl7]

Thank you!
I'm having a lot of trouble coming up with carbs, because I'm alowed only 13 per meal on cardio and rest day. Like 1 apple has 30 carbs or so. Vegies is easy but can you suggest something besides vegies?

[Lady C]

Originally Posted by Kgirl7

Thank you!
I'm having a lot of trouble coming up with carbs, because I'm alowed only 13 per meal on cardio and rest day. Like 1 apple has 30 carbs or so. Vegies is easy but can you suggest something besides vegies?

I only eat a portion of an apple. Make sure you have a food scale that measures in ounces or grams so that you can get the right amount. If you need a recommendation mine is called Thinner by Measurement Specialities. It is must have to make sure my quantities are correct. If you have plain yogurt and add sugar free flavorings that can be low in carbs. I think cottage cheese have almost equal amounts of protien and carbs too.

[Kgirl7]

I have a food scale , have mostly been using it for chickn and fish. What sugar free flavorings are you talking about for the yogurt?

[Lady C]

The kind used in bars to make drinks. I use Torani brand. They make the sugar-free kind and the regular. There are other brands that have the same stuff depending on where you live.

cursor edit: We buy ours at Smart & Final

[cursor]

By the way, I couldn't help but notice the values that you posted for 3 ounces of chicken. I don't know where you get yours, but ours has 26.6 grams of protein and 3.1 grams of fat (when the meat is measured after cooking).

Ideas for 13p 13c meals

1.5 oz roasted chicken breast (measure cooked)
5.0 oz fresh peeled orange (measure after peeling)

1.8 oz tuna fish (canned in water)
6.0 oz broccoli, steamed (8 min)
1.3 oz banana

2.5 oz salmon
6.0 oz cabbage, steamed (8 min)
Ό cup applesauce

... the list is endless ...

[Kgirl7]

By the way, I couldn't help but notice the values that you posted for 3 ounces of chicken. I don't know where you get yours, but ours has 26.6 grams of protein and 3.1 grams of fat (when the meat is measured after cooking).

Thanks for letting me know
I looked it up on Fitday.com... I guess their info is off.

[Kgirl7]

e x e r c i s e :: rest day

Meal1: 9:30
oatmeal (1/4c)--p03 c14 f01
egg--p06 c01 f 05
egg white (2Tbs)--p04 c00 f00
sugar free jelly--p00 c04 f 00
Total: P13 C19 f06

Meal2: 12:00
apple (1/2)--p00 c16.5 f00
cottage cheese (1/2c)--pp14 c03 f01
Total: p14 c16.5 f01

Meal3: 4:00
Salmon (3oz)--p21 c05 f04
broccoli (2c)--p03.5 c07 f00
tariyaki sause (2Tbs)--p00 c10 f00
Total: p24.5 c22 f04

Meal4: 6:30
yogurt, light (8oz)--p07 c09 f00
wheat bread-home made--p04 c21 f04
eggblant kaviar--p01 c12 f01
Total: p12 c25 f05

Total for the Day: cals820 p63.5 c97 f16.25

[cursor]

Do me (yourself) a favor, Kgirl, and don't even calculate the calories. What really matters is your goal in terms of grams of protein, carbohydrate, and fat. Why complicate it by multiplying the protein + carbs by 4 and the fat by 9? Don't bother — simplicity is good.

If you can't split your meals into six per day, then logically group them — trying as much as possible to maintain the nutrient flow throughout the day. Since your fuel level is low on this meal plan (at least until you get where you want to be in terms of fat-loss), it's important to make sure that your body gets ALL of it. Don't short-change yourself.

[Kgirl7]

e x e r c i s e:: weights (low weight high rep)-Cathe Friedrick's Power Hour

Warm-up
Dead row
Dead lift
Upright row
Squats
Lunges
Biceps
Dead row

Squats with barbell
Plie squats with barbell

Pec flyes with dumbbells
Bench press with barbell

Dead rows with barbell
Dead lifts with barbell
One arm lat rows with dumbbells R&L

Stationary lunges with barbell R&L
Stationary lunges with dumbbells R&L

Anterior delt raise with plate weight
Flex lateral delt raise with dumbbells
Posterior delt raises with dumbbells
Military press with barbell

Biceps curls
supine French press
One arm kickbacks with dumbbells R&L

Meal1: 7:30
yam (1/2c)--p01 c19 f00.5
cottage cheese (1/4c)--p07 c1.5 f00.5
Total: p08 c20.5 f01

Meal2: 10:30
yogurt, light (8oz)--p07 c09 f00
Total: p07 c09 f00


Meal3: 11:30
waaaaaay too much food, I was STARVING

[Chain]

Hey Kgirl,

empty some space in your PM box so I can reply to your message.

Good luck with your journal.

[cursor]

Keep in mind that this lower food intake will only be for a short while. You don't have very much to lose. I'd recommend that you really spend some time to zero in on the meal definitions. After achieving successful fat loss, you'll be increasing your intake (since you'll be running low on fat to burn).

[Kgirl7]

Wendesday, November 19, 2003

exercise--11:00

Lunges 15x3 20lb,-- 30lb, 30lb
Lat pulldonw 15x3,-- 75 lb, 50lb, 50 lb
Flat bench press 15x3-24 lb, 20lb, 20lb
leg curls 3x12-- 75lb, 50lb, 50lb

Dumbell leteral raiuse 12x3 (two 5lb DB)
Dumbell curls 12x3 (two8lb DB, two 8lb DB, two 5lb DB)
Overhead dumbell tricep extrensions 12x3

Situps 20x3
Curnches 15x3
Side obliques 20x3--5lb
back brindge (hold for 1min) 3 times


nutrition---uh... still need a lot fo work!

7:30]
egg --p06 c05 f05
egg white (2 Tbs)--p04 c00 f00
sugar free jelly (1tbs) -p00 c04 f00
Total: p10 c09 f05

1:00
1c salad--p01 c01 f00
3oz chicken--p26.6 c00 f03
2Tbs FF French--p00 c09 f00
Total: p27.6 c09 f03

2:00
A LOT OF FOOD---what do I do when I'm still very hungry after the last meal?

I was wondering if it's necessary to do 33/33/33 ratio? I think it might be easier for me to go with something like 40p-40c-20c or even better 30p-50c-20f. I'm having a very hard time with 33/33/33.. end up binging after 2 days.