LPrene's getting down to the wire journal

[lprene]

I've already lost about 50 lbs and I'm trying to finish off the last 15 or so.

Long Term Goals:

Goal #1............125 lbs total weight
Goal #2............101.25 lean weight (need to GAIN 3.39 lbs)
Goal #3.............23.75 fat weight (need to LOSE 18.19 lbs)
Goal #4.............Those size 6 jeans
Goal #5.............Look like I did in Jamaica swimsuit photo

Short Term Goals:

Cardio................................burn 300 calories, 5 times a week
Weight Training....................2-4 times per week (1-2 x per body part)
Ab exercises at home............6 days per week (2 days per muscle group)
Yoga..................................2 times per week

[lprene]

Well...I have the exercise part figured out, but not the eating. I lost all the weight so far using portion control (diet-wise), so the recommendations I've been reading on this forum are pretty scary. I can't imagine eating a big breakfast or six meals a day! I have a case of Regular Myoplex, so I plan for that to be one of my meals--probably the post-workout meal. Beyond that, I don't know. I don't know how I'm going to get the additional 100 g of protein without packing on WAY too many calories. I have a lot of soy products (particularly TVP) because I tried being a vegetarian at the beginning of the year and I have a whole bunch of the "veggie burger" and dried soy left over. That's probably better than meat as a protein source but I'm not sure.

[CF-OC_gal]

Originally Posted by lprene

Well...I have the exercise part figured out, but not the eating. I lost all the weight so far using portion control (diet-wise), so the recommendations I've been reading on this forum are pretty scary. I can't imagine eating a big breakfast or six meals a day! I have a case of Regular Myoplex, so I plan for that to be one of my meals--probably the post-workout meal. Beyond that, I don't know. I don't know how I'm going to get the additional 100 g of protein without packing on WAY too many calories. I have a lot of soy products (particularly TVP) because I tried being a vegetarian at the beginning of the year and I have a whole bunch of the "veggie burger" and dried soy left over. That's probably better than meat as a protein source but I'm not sure.

You shouldn't need an extra 100 grams of protein unless you are a monster (I highly doubt it at your stats!). Personally I prefer meat sources but then I need the iron so it makes sense for me. You'll find a lot of people poo-pooing high amounts of soy in the diet because of the estrogen response.

[Lady C]

First off the 6 meals are more like mini-meals or snacks. Here are a couple of samples of mine. Sample 1 and Sample 2 You might find this whole thread helpful

Oh BTW I'm no monster - here are my results

[CF-OC_gal]

Originally Posted by Lady C

First off the 6 meals are more like mini-meals or snacks. Here are a couple of samples of mine. Sample 1 and Sample 2 You might find this whole thread helpful

Oh BTW I'm no monster - here are my results

I didn't mean to say that you lady are a monster. Do you really eat 100 grams over and above the .7-1 gram per pound bodyweight that is normally recommended for women interested in building muscle? the sample you put up only has 120 grams a day (6x20 per meal) That is no where near 100 grams extra as suggested in the original post.

Anyways 100 grams of protein is only 400 calories. That's nothing a serious cardio session couldn't negate.

[lprene]

Actually it was me who talked about the 100 g over, but I meant over the 42 g in the myoplex. I weigh about 140, so that is approximately another 100 g in addition to the supplement drink.

[Lady C]

Feed the muscle NOT the fat. Your LBM is 100 lbs so all you need is (.7 to 1.0 gms) 70 to 100 grams of protein per day. You should only be eating 15 to 20 grams per meal. Split that shake package into two meals. 42 grams is too much in one meal for your stats.

If you would focus more on quality of what you are eating you will find that it isn't that hard to eat 5-6 meals per day.

[lprene]

Thanks Lady C. That seems much more reasonable to me (70-100 g per day). In terms of splitting up the shake, is it OK to mix it and then drink it over the course of the afternoon, or do I need to drink half, put the other half in the fridge and drink it later?

Here's a funny story...
Last night I went to the gym and did 300 calories on the elliptical glider and some calf raises. Then when I got home I did the ab oblique exercises. I'm lying on the ground doing the obliques crunches and my golden retriever comes and lies down on top of me! I'm like...dog...it's hard enough lifting my own body off the ground, I don't need the extra 60 lbs of you to lift too! My son was laughing...he's says, "Mom...she's your personal trainer!" It was really hilarious!

Today I went to the gym at lunch and did another 300 cal on the EG, then did some chest and tricep work and some leg work too on the weight machines. Plan to do upper abs tonight at home. Wonder what the dog will have in mind for tonight's round!

[Lady C]

Originally Posted by lprene

Thanks Lady C. That seems much more reasonable to me (70-100 g per day). In terms of splitting up the shake, is it OK to mix it and then drink it over the course of the afternoon, or do I need to drink half, put the other half in the fridge and drink it later?

I would only mix up half a packet and save the rest for another time.

Originally Posted by lprene

Today I went to the gym at lunch and did another 300 cal on the EG, then did some chest and tricep work and some leg work too on the weight machines. Plan to do upper abs tonight at home.

I hope you do your aerobics AFTER the weight lifting. If you are doing the aerobics first you are not getting the most out of the weights. If your glycogen stores are depleted then you can't lift as heavy and as much. Do 5 min warm-up on the EG then go do your weights, then jump back on the EG for the aerobics. IT DOES MAKE a difference for fat burning as well.

[lprene]

I actually did it backwards. I always have done aerobics first because when I lift first I always "run out of gas" and can't complete the aerobics portion.

Any suggestions for how to get through both portions, with lifting first followed by finishing a complete aerobics session? I can't get to the gym twice, unfortunately, so I would really like to continue doing them both during the same workout.

[Lady C]

Do them on different days or 8 hours apart. There is no rush to do them together is there? Aerobics can be done by running or biking at home.

[lprene]

Thanks Lady C.

another question (keeping in mind that fat loss is my top current priority): If I have to skip one or the other (cardio or lifting), which is the most important NOT to skip, and why?

[Lady C]

I personally skip cardio when I have to skip one or the other. I never miss my weight workouts, but then again, I like them better than the cardio. My reasoning is because muscle burns more and ups the metabolism more than the cardio does.

[lprene]

Had a bad few days. Too much other stuff to do and didn't make it to gym and ate stuff not supposed to. Want to go to gym now, but it is closed (as if everyone in America is Christian!). I have faithfully completed my ab exercises.

Go Illini! Awesome come-back last night!

Tomorrow will be back on program as usual....

[lprene]

Went to the gym yesterday and did both cardio and weight lifting. I'm having big problems with my eating. Having major cravings of junk food. I think it is PMS, but it is really bumming me out. I'm also tired and have had a headache in the mornings for the last couple of days. I set myself back up on fitday. Maybe having to keep track of the food I eat will help me eat less. I need to stop buying my own junk food and stop eating Michael's.