Talia's Jubilant June!

[sweetdream]

It's finally June! which means it's getting closer to summer AND Tom Petty concert which is on the first day of summer!!!

Another month has passed and new gains are still coming and it's amazing.

may's nutrition looks like this- also added some comparisons
1614 average calories------------1580 April----------1633 March
55 average fat grams------------- 55 April------------51 March
1951 average sodium mg ----------1890 April--------2503 March
164 average carbs------------------159 April----------195 March
100 average protein-----------------108 April---------91 March

Some new goals:

1. Keep my nutrition around the numbers I have for May/April. It's hard to be strict on weekends and I am working on controlling it so I don't go over board, but it's important to me that I stay within these numbers because it's when I wasn't aware of them that I was lazy and chunky! I never want to be lazy or chunky again!

2. Staying away from the bad carbs like bread and pastas and cereals. When I am bored I tend to munch on dry cereal because I don't know what else to eat so I would like to see myself control this

3. Have a ice-cream day in June with the BF!!!! cold stone or maybe Dairy queen- but it's getting in there (after the 21st)

4. Work as hard as I have been working! I want to get re-evaluated at the gym in the beginning of July!

5. Do 2 consecutive pull-ups!

That's pretty much all for now. If I think of anything else I will post later


Today's

35lb thrusters- 10 reps
30 squat thrusts
35lb thrusters-8 reps
30 squat thrusters
35lb thrusters- 6 reps
30 squat thrusters
35lb thrusters-4 reps
20 squat thrusters
35lb thrusters-2 reps
10 thrusters

14:19

40 min elliptical

I seriously wasn't going to workout because I felt like **** from a hangover but I agreed to myself to do it and I am glad I did!

[JDR3]

Nice job!

You were much better than I today!

ps - Like your new journal title!

[sweetdream]

Thanks JDR!

Yeah the weekend kills my weight once again, but hoping it will go back down later in the week. Clearly I am obssessed!

Anyways- today- I was sooo tired when I woke up. Also had a dream that I won 22,000 on a slot machine hahahhahahahah



1. overhead tricep pulls
30lbs, 1 set, 15 reps
40lbs, 2 sets, 15 reps

2. abs- roman chair, 3 sets, 15 reps

3. behind head tricep
20lb db, 1 set 15 reps
2 sets, 12

3. abs-with small ball inbetween legs, bring up arms up grab ball- man I wish I knew the name of this one, 3 sets, 15 reps

4. push-ups
1 set 20
1 set 18
1 set 16

cardio:
20 min stair stepper
10 min elliptical

Seriously can't wait to buy some new rollerblades. It's beautiful out and I can't go anywhere unless I walk

[minime]

well, walk then! I love walking (weird huh) Seriously somedays I will just go and walk 8 miles in the sunshine.

I hope you have a great june talia!

[sweetdream]

Sounds good Minime!I can see myself doing that too!

today:
tried some new things for my upper body- going to try and incorporate what I am learning with crossfit, ect. I didn't do crossfit today

1. arm adductors, close grip pull down to chest
60lbs, 3 sets, 15 reps

2. as- 1/2 ball- 3 sets, 15 reps

3. lateral cable pulls
10lb resistance- which feels like a trillion, 3 sets, 10 reps each arm

4. arm adductors with machine I never used before. it's like 2 arms in the air you put weights on and then pull down. I think it might be for the posterior muscle of the superior body. haha the back scapula

5. abs- bent knee sit ups, 3 sets, 15 reps

cardio: 21 min on older elliptical- which I always say works you harder
5 min walking 9.0 incline 4.0 mph
1 min 8.0 incline 4.0 mph
1 min 7.0 incline 4.0 mph
1 min 6.0 incline 4.0 pmh
1 min 5.0 incline 4.0 mph
1 min 4.0 incline 4.0 mph

I wnted to run today but although it's a bad excuse it's a good one because the pants I had are my "yoga" pants- even though I never do yoga ahha and when I run with them the world gets to see my crack..so.... running tomorrow- probaly intervals and then maybe another running day this weekend straight through or outside, depends on what I am going to do this weekend

I am excited my bf is coming to visit me out by my way at my work tonight so that will be cool!

[sweetdream]

Wednesday 080604

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups SUB- bench dips
30 Push-ups
45 Squats


4 rounds for everything, 1 extra round of squats (I did the order reverse; squats, push-ups, dips)


cardio:
5 min walk 1.0 incline 4.0 mph
1:30 @ 7.0 mph, 30 sec @ 4.5 mph
1:30 @ 7.1 mph, 30 sec @ 4.5 mph
1:30 @ 7.2 mph, 30 sec @ 4.5 mph
1:30 @ 7.3 mph, 30 sec @ 4.5 mph
1:30 @ 7.4 mph, 30 sec @ 4.5 mph
1:30 @ 7.5 mph, 30 sec @ 4.5 mph
1:30 @ 7.6 mph, 30 sec @ 4.5 mph
1:30 @ 7.7 mph, 30 sec @ 4.5 mph
1:30 @ 7.8 mph, 30 sec @ 4.5 mph
1:30 @ 7.9 mph, 30 sec @ 4.5 mph
1:30 @ 8.0 mph, 30 sec @ 4.5 mph
3 min @ 4.0 mph






Proud of today:

*I completed all sets with FULL PUSH-UPS!

*didn't eat any fish! I am going to cut all fish out- I knew before that mercury levels were extremely high for fish eaters, but also that it can cause birth defects. Now I understand I won't be having kids for years but I have been eating 2-3 servings of fish per day and I know this isn't good.


SOoOo.. I am going to start cooking again and I found a bunch of recipes that are high in protein, low in sodium, low in carbs, ect. I am hoping I will do good with this!


*my neighbor saw me when I got home and said I looked great! healthy looking- so that made me feel good!!!!



Not proud of today: (haha I am so hard on myself)
* ate over calorie allowance
*ate way too much sodium!

* I was working a double today and I had my meals all planned out but I just got bored and hungry and that is really bad for me. I was eating chopped walnuts, graham crackers and I know this stuff isn't bad for me but when I already had it planned out it makes me made that. I was so bored though and I can't get that bored=hunger out of my head!
any ideas anyone?!?!

[JDR3]

Great job with the push-ups!!!!!

No help here with the eating, I'm the worst!

[minime]

nice work talia!

eat chopped up veggies like cucumber and carrots if you feel the urge to snack. Graham crackers are not a good choice! walnuts are fine, but watch portion as they are high in calories.

[sweetdream]

thursday:

warmup
1 pull-up
20 push-ups
20 back extensions
20 sit-ups
second round same
third round dropped to 15 reps

1.back squat 85-85-95-95-105

2. hamstring curls
10lb resistance, 3 sets, 12 reps each leg

3. box steps
20lb DB, 3 sets, 12 steps each leg

cardio:
15 min elliptical
15 min stair stepper

had 2 women today compliment me on 1- being able to do pull-ups and 2- my impressive full push-ups!!! i was very proud to see other people are watching and admiring my strength!!!

I guess eating is my downfall, like I can resist at some times and have willpower but others I just go for it!!

I made a delicious tofu and veggie dish today for dinner and it was awesome!!

Also- in my studies for being a personal trainer..chapter 4 is nutrition and I think this is something people who workout should know..

1- carbs and fats are the 2 main sources used for fuel in exercising
2-your weight divided by 2.2 equals weight in kilos multiply that by 0.8 and that is reccomended protein intake for a healthy individual who exercises daily. honestly, I think maybe I would be ok getting less than 100 grams per day according to this, right? but then they say
3- an overload of protein actually turns into fat..so..then in turn is this fat stored and used as a storage for the body starving or is it used for exercising..doesn't really explain

but all of this worrying about not eating meat/fish I don't think should be an issue in regards to protein..I think I should be worry about other vitamins and minerals..right? or no?
just dont understand because then according to that I am at a minimal amount of carbs- min is 125 grams per day and they have it set at 300-400 grams per day!!! that's crazy! like i know my body would react very bad to that and I would literlaly have to workout twice as long!!!

just all of this stuff learned from people on here is contradicting to what I am reading but then again what I learned from here has made me lose weight ..so I dunno..

[sweetdream]

today:
45 min elliptical
so HOT already- it was 81 degrees at 10am!

[minime]

hey talia, good work on your workout! 105 for squats is awesome.

excess protein can of course turn to fat, just like any other excess calorie. It has 4 calories per gram just like carbohydrates.

but in order for anything to turn 'to fat' on your body you would need to have an overall caloric surplus (which you don't)

even if you DID have a caloric surplus, it wouldn't necessarily turn to fat. It could turn to fat, muscle or a combination.

Eating a higher protein diet is generally more satiating, and extra protein comes in handy when muscles are being broken down and repaired (as in weight lifting). If its not used, it could be converted to sugar and COULD be stored as fat...but so can any excess calories....

do you know what I mean?

sure excess protein will end up as fat, if your overall calories are too high....

[sweetdream]

So I just did a little more studying and I got more into carbs and protein.

They say get 0.68 grams of protein per body fat if you are "Active"

if you are an "athlete" you should be getting anywhere from 1.2-1.8

So...I figured it out for myself and on the low just active end I should be getting about 45 but the higher end is about 102. I think anywhere inbetween that is good. I mean this book is for personal training, to become a personal trainer

the only thing is they don't really describe what an athlete is, like WHO could be considered an athlete? someone who is in the NHL, obviously, someone who does sports everyday, obviously, but what about people like us who work-out high intense/vigorous some days and low key others?

To be honest then, I think an "athlete" should be someone who works out intensely and is working out 6 days a week religiously!!

anyone else have any ideas?

also- today is a rest day for me. I am at my boyfriends house, he went to get fireworks and I wanted to stay here and study because I figured it would be a better idea..

[sweetdream]

today:
5 rounds for time
40lb cleans-7 reps
15 push-ups

9:33

abs- side bends with 25lb plate -3 sets, 15 reps each side
abs- stability ball 3 sets, 15 reps
abs- foot on opposite knee 3 sets, 15 reps

cardio:
3 min walk 4.0 mph 1.0 incline
25 min run 6.8 mph 1.0 incline
2 min walk 4.0 mph 1.0 incline

So I am about a week away from my period and feeling bloated. the scale is saying 125 in the morning and I know this time last month it was 123..So.... I'm getting worried I'm gaining weight back..ALTHOUGH..yesturday I ate over 2000 calories, 3,000mg of sodium and over 200 carbs.

MAYBE .just MAYBE. this is my problem?!?!

Yup, you know how they say the more you deprive yourself the more you binge on it when it comes around again? that is my weekend. like I sleep at my boyfriends house and I eat the cereal he has on the counter. I was trying to be so good, but just kept going back for handfuls..

I really need to figure something out..goodness! I have been saying this for so long but I need to do something!
I am really going to try and stay within my limits that I goaled for myself until the end of June. I will allow myself some treats here and there but without going OVER

so my goal to myself from June 8th- June 30th is to NOT go over 1700 calories, NOT go over 2000mg sodium, 170 carbs with the exception of Tom Petty because I will be eating sodium filled veggie burgers and alcohol!! 10:21pm

[minime]

TALIA YOU ARE OVER ANALYZING

It is ok to have a day each week where you go over on calories, and let yourself be freer on the diet. In fact, often it is actually recommended. So enjoy your saturday when you eat cereal and have a few drinks.

If it is going to affect you like this do NOT weigh yourself after you have a high carb/sodium day, you WILL be heavier due to water retention. So just skip the weigh.

Talia you will NOT gain weight overnight. It takes 3500 calories EXTRA to gain ONE pound of fat, therefore if you eat an extra 300 some day, you did not gain 2lbs. You have got to stop obsession like this, it is unhealthy. We all need to cut loose sometimes and enjoy some extra food, so just enjoy it and don't freak out.

You are doing great, just keep up the good work and remember to take pride in how far you have come.

[sweetdream]

today:

1.triceps cables
30lbs, 3 sets, 12 reps

2. delt
40lbs, 3 sets, 12 reps

3. lawn mowers
20lb db, 3 sets, 12 reps

4. straight barbell upright rows
30lbs, 3 sets, 12 reps

cardio:
20 min elliptical
20 min stair climber
10 min walk 4.2 mph

Minime--> you are right, I DO tend to over analyze a lot about what I eat and how I feel/how I weigh afterwards. I understand I do this sometimes I just have too much time to think and I KEEP thinking about it.

I know it is unhealthy I guess I just really fear gaining weight when I KNOW that I do not over-eat enough to even gain weight.

I have come a long way... today was the first swim in the pool/ lay out and tan. I had on my new victorias secret bathing suit and even though I know I pick myself apart, I was telling my boyfriends sister that I know I look better than I did a year ago and I am not ashamed of my body like I always used to be. Being a white part Irish girl my skin is extremely white and so my stretch marks show from losing /gaining/losing so that sucks but other than that I know I am in good shape and I am healthy

I still wish I had rock hard 6 pack abs though!! lmao