Tina's Journal

latina · 11-Aug-04, 03:17 PM

Ok here goes.

Through trial and error, i figured out I was overtraining and undereating which caused me to binge eat all the time. I would never feel satisfied after a meal. I did far too much cardio and I was trying to eat around 1200-1300 cals per day. Not too mention i was weight training 3 times per week. I got fed up with that lifestyle so i've been relaxing over the last few months and I came up with this. Just 2 months ago, i was 120 lbs and very lean but not feeling overly healthy. I felt tired all the time and i was obviously not eating enough. I liked the lean look in my legs but hated the way i looked from the waist up. Anyways, time for a change.

Currently 5'4" 130 lbs approx 18.5% bf.
Goals - more lean mass
- eat healthy and don't deprive myself
- be in and out of the gym in 45 min or less.
- listen to my body and eat when i want to eat and don't work out
if i'm too tired.

Workout

Sat - 30-45 min Cardio/abs
Sun - Back/Bis/Shoulders
Mon - 30 min Cardio/abs
Tues - Legs/Shoulders
Weds - 30 min Cardio/abs
Thurs - Chest/Tris
Fri - off

I will be doing 3 sets for each muscle group with 8-12 reps per set. I will do weights and cardio on seperate days and my workouts will be no longer than 45 minutes.

Food

I'll eat 1600-1800 cals per day with 40p/35c/25f. This will consist of 5-6 meals per day of healthy foods. I'll try this out for a while to see what my energy levels are like.

latina · 11-Aug-04, 03:25 PM

Wednesday August 11, 2004

Meal 1 - 1 c Kashi go lean cereal
1 c 1% cottage cheese
1 tsp Udo's Choice

Meal 2 - 1 c brown and wild rice
1 85 gram can tuna with lemon & pepper
1 tsp of garlic flax oil

Lunch Break - 20min - 30min walk

Meal 3 - Mixed Salad greens with mushroom, tomato, green onion
1/2 cup mixed beans
1 tsp of Udo's choice

Meal 4 - 1 Low Carb Bagel
1/2 cup 1% Cottage Cheese
1/2 cup Blueberries

Meal 5 - 2 slices low carb multi grain bread
1/2 cup 1% cottage Cheese

Totals 1720 cals, 40p/37c/23f.

AnnaD - TX · 11-Aug-04, 04:54 PM

Another member, another journal! this is awesome! Your diet looks yummy! I need all the ideas I can get! Good Luck!

**dianas05** · 11-Aug-04, 05:45 PM

Your goals are great and with all the helpful people here, I know you'll achieve them! Your diet looks good, but I would skip the bread at your last meal and replace it with some efa's(essential fatty acids). Also, try oatmeal for breakfast.

As long as your persistent, determined, and fueling your activity, without a doubt you'll get where you want!

Klinger · 11-Aug-04, 09:13 PM

Diet looks nice and clean, Tina. Look forward to seeing some of your workouts. There are plenty of folks here to help you out -- or just offer moral encouragement if you're looking for it. Great group.

:

rrouleau · 12-Aug-04, 08:18 AM

Everything that you are doing right now is a great way to get goign and start on your goals. Yeah its great to see more people doign journals. You learn so much from everyone else. Cant wait to see how you progess in everything!!!

latina · 12-Aug-04, 02:07 PM

Thursday August 12/2004

Thanks for the replies everyone. I know you guys and gals are a great bunch. I've learned so much already by reading all the info on here. Well yesterday I slipped a little. Instead of my last 2 meals i had some California rolls and a slice of low fat lemon cake. The cals were the same same but it ended up being more carbs and less protien.

Well todays foods are:

Meal 1 - 1c Kashi go lean and 1/2 1% cottage cheese & 1tsp udo's choice
Meal 2 - 1c mixed beans, 1c brown & wild rice, 1tsp garlic/chili flax oil
1/2 hour walk at lunch
Meal 3 - 1c brown & wild rice, 85 gram can tuna w/lemon&pepper 1tsp flax
Meal 4 - 4 oz chicken breast with asparagus and broccoli
Chest/Tri Workout
Meal 5 - 1/2c oatmeal & 1/2 c 1% cottage cheese.

Cals 1675 41c/36p/23f

Today's workout is Chest/tris/abs

3 sets bench press
3 sets incline bench press
3 sets cable cross overs
3 sets tricep extension
3 sets tricep pulldown
3 sets lying tricep extension
abs

Not quite sure how many pounds yet. I'm just getting back into it.

Andrea · 12-Aug-04, 02:42 PM

Do you have a cheat meal or cheat day during the week? That would help you not slip. Your diet looks great otherwise.

: Maybe switch out the bread and bagels for eggs, almonds, or some other source of protein?? How much water are you drinking a day?

latina · 12-Aug-04, 03:29 PM

Hi Andrea, I don't have a set cheat day or meal but when something comes up then i like to eat it without guilt. The rolls were just a treat that happened to be there and i didn't want to pass it up. I don't want to be obbsessive about the food i eat, i'm trying to get away from that so once in a whle i'll eat stuff that wasn't planned for the day and i'm ok with that. I'll try swithing up the bread and bagels but sometimes I find i need more carbs for the energy. Well, i drink a lot of water. I try to get in 1 litre between meals.

Andrea · 12-Aug-04, 03:35 PM

Your definitely on the right track then. Nice work-outs!!! What are your goals??

latina · 12-Aug-04, 04:31 PM

Well, i want to build more lean mass without gaining a whole lot of fat. I go through cycles where I get really muscular and lean and then i start to cut and next thing you know, i'm looking too lean and I don't really care for the look that much. The legs look great but the upper body doesn't. So this time i'm going to watch what i eat and train and just try to maintain my weight of 130-132 because that is my body's set point. Anything lower than that and things start going haywire. So, as it stands, i could lose a bit of fat and gain a bit more muscle and then maintain that. How about you, what are your goals? I seen you had a journal but I haven't had a chance to check it out yet.