Out of the cave - into the gym

[sillyme]

I"ve spent the last several years "in the cave" (my pet name for my home office out of which I run a marcom business - primarily web dev and graphic design).

First off - in informal communication I am the queen of typos - so just accept it

Have been on the Atkins eating plan for 2.5 weeks. It has been reccomended that I change to an athletes eating plan, but I"m not sure if I want to do that just yet. The Atkins plan seems to be working and I don't want to make things complicated - like counting calories.

5'5", 137 lbs, female
waist: 28
hips:38
thighs: 23.5
calves: 13
arms: 12
chest: 36
underchest: 31.5

Typical daily eating:
BKFST: scrambled eggs with sausage, springmix salad with toms and vin/oil
LUNCH: veggies with 1 chicken breast stirfried
DINNER: chicken/beef/orfish, springmix salad with toms, small side vegiies
Snack: pickle, celery, cheese, olives, or cucumber
Beverages: water, water, water, water, water, herbal tea, stevia lemonade, sparking water

Workout:
Thus far have only been working out since Monday. Here it is:

MON
1. jog/walk 1 mile
2. 10 minute eliptical trainer
3. squats (the kind where you lay at a slant with fee up in air)- 1 leg at time
4. 1x12x100/each leg, 1x10x150/each leg, 1/10x150/each leg
5. hack squats, 3x12x50
6. machine where you open and close legs - for inner thighs
3x12x80
7. machine where you open and close legs for outer thighs
3x12x80
8. walking lunges with arms overhead - 4x12 nonstop
9. front lat-pull down - 3x12x50
10. back lat-pull down - 3x12x50
12. then a bunch a machines - dont remember what they were
13. 30 minute stretching
14. 15 minutes abs

TUE
1. jog/walk 1 mile
2. 5 minute eliptical trainer
3. Bench Press 3x12x55
4. Incline Press w/dumbells 3x15x12 (each dumbell 15 pounds)
5. Incline Flies 3x15x12
6. Decline Flies 3x15x12
7. Some machines that I don't remember
8. 15 minutes Abs (roman chair, physio ball, crunch)
9. Stretch 30 minutes

WED
1. Swim laps one hour
2. Stretch 15 minutes

Started mild excercise and eating plan 2.5 weeks ago. Have lost 5.5 pounds and 6 inches. Feel good. But left shoulder is too sore - think I hurt it a bit.

Too chicken to post "before" photos right now. Will post "before" and "during" photos by March 14, 2004. That's motivation enough to keep at it

[DaRkAnGel]

Congratulations on your success and on staying with your diet/exercise plan.

5'5", 137 lbs, female
waist: 28
hips:38
thighs: 23.5
calves: 13
arms: 12
chest: 36
underchest: 31.5

HEy lol... you can't measure your chest . It doesn't count because you have boobs haha

[cursor]

That's a great start, sillyme. Best of luck in your program.

[Whoever]

yea, great start and keep up the good work.

its hard, but its worth it

Like those people you heard, I suggest you go off the Atkins diet, or just eat a little more carbs. You'll need the carbs for energy to run and lift weights.

[sillyme]

Wow - I can't believe others took time to glance at my journal. Now I feel like I've sort of got "workout buddies."

- 10 minute stairstepper (that escalator like thing)
- Squats (the lying down kind) 2x12x90, 1x8x180 (1 leg at a time),2x12x180 (2 legs)
- Hack Squats 2x12x50, 1x10x70, 1x8x80
- Lunges - 60 (walking lunges - no weight)
- Leg Extensions - 1x12x60, 1x10x70, 1x8x80
- Leg Curls - 1x12x60, 1x10x70, 1x8x80
- Hip Abductors/outside - 2x15x70, 1x15x80, 1x15x90 (hold to exhaustion at end)
- Hip Abuductors/inside - 2x15x80, 1x15x90, 1x15x100 (hold to exhaustion at end)
Stretch 30 minutes

BKFST:
Chorizo & Eggs, Spinach Salad w/blue cheese
LNCH:
Two fried eggs, veggie platter (running low on groceries)
SNK: Bowl homeade ckn/veg soup
DNR: Albondigas (mexican meatball/veggie soup)
SNK: Celery and my special dressing (blue cheese/hotwing sauce mix)

BVG:
water galore, herbal tea

Felt good today. Body less sore. More energy. Pushed hard in the Gym - hope I'm not hurtin' too much on Sat! Need to come up with a more organized/formal routine

[atherjen]

Hey girl! Best of luck with everything! you can do it!
do you feel that going this no carb for prolonged periods is going to work for you? I really feel your energy levels might drop big time.. especially with those workouts.

[sillyme]

well - the low carb is working great for now. But I will certainly stay tuned into my body, and as it demands more carbs I will add more veggies and WHOLE grains to me diet. The main thing is that I want to stay away from white rice, white/processes flour, and sugar.

Short on time today - quick workout

walked 1 mile with dog
stairstepper (escalator type thing) - 5 minutes
Bench Press: 1x12x45, 1x10x7, 1x4x65 (dang I need a spotter!)
Incline DB Press: 1x12x30, 1x10x30
Decline DB Press: 3x12x30
Incline DB Fly: 2x12x30
Decline DB Fly: 2x12x30
DB Curl: 1x10x12, 1x12x10, 1x15x8, 1x17x6
2x12 Roman Chair
2x12 Physio Crunch
2x12 Reverse Crunch
Stretch 15 minutes

BKFST:
Eggs & Sausage, Celery Sticks, Green Onion sticks, hot-blue dip
LNCH:
Two bowls Albondigas
DNNR:
Hot Drumsticks (4), asparagus, sauteed toms
Veggie Tray w/hot-blue dip

BVG: Water, Herbal Tea

Went to valentine party at son's school - resisted all junk - yipee! Wasn't even tempted.

[sillyme]

Happy Valentines Day. Today was a bit of a "controlled" splurge day.

BKFST:
Albondigas and one egg
LNCH:
Two drumsticks, Salad, 1 celery stalk with 1tbspn natural peanut butter
DNR:
1.5 cups of swap peas tossed with mint and pine nuts
1 spicy chicken breast
1 mega salad (ckn, walnuts, grapes, dressing, greens)

Did not go to the gym today but swam laps and goofed around in pool with kids

[sillyme]

BKFST:
1 bowl soup, spinach salad,
LNCH:
1 italian sausage, 1/2 zuchini, 2 stalks celery with pb, 1/2 cucumber
DNR:
roasted pork shoulder, asparagus, spring mix salad w/mozarella chunks and pesto
SNK: 2 stalks celery with almond butter
BVG: Water galore, herbal tea

Family Bike Ride

Reading my old body building books today to reaquaint myself with training/nutrition principles. Have a good software program to monitor nutrition - perhaps will start using again.

[atherjen]

Originally Posted by sillyme

BKFST:
1 bowl soup, spinach salad,
LNCH:
1 italian sausage, 1/2 zuchini, 2 stalks celery with pb, 1/2 cucumber
DNR:
roasted pork shoulder, asparagus, spring mix salad w/mozarella chunks and pesto
SNK: 2 stalks celery with almond butter
BVG: Water galore, herbal tea

Family Bike Ride

Reading my old body building books today to reaquaint myself with training/nutrition principles. Have a good software program to monitor nutrition - perhaps will start using again.

hey girl! how is the low/no carbing going? still hanging in there?
question-is it possible for you to add maybe 1 more snack.. the more frequent smaller feeding like 5-6/day will really keep your metabolism revved up. just a suggestion
thats great that you have software like that! I use fitday.com, does the job I guess.

[sillyme]

is it possible for you to add maybe 1 more snack..

Funny you should mention that - I just added another snack yesterday!

After working with it again, I'm not sure about the software - too much work to enter every litttle detail about my food. I'll have to think about it. . .

[atherjen]

good to hear!

have you tried fitday.com ? I use that daily, only takes a few minutes.

[sillyme]

looks good - maybe i'll give it a try. Thanks.

Didn't go to the gym AGAIN. Had a house full of boys and couldn't get away. No excuses tomorrow!

[Crumplez]

Originally Posted by sillyme

But left shoulder is too sore - think I hurt it a bit.

Is the shoulder still hurting? If so, where does it hurt? Shoulders are very easy to injure and I would rate them just below back injuries as far as general severity. If the shoulder still hurts you might want to get it checked out.

[sillyme]

naw- the shoulder is OK now. I think I just have to take it easy on that area - I've got a pretty darn wimpy upper body.