Feminine Body Builders Group

by efsuffolks on Sep 12, 2009 at 8:10 am

 bench press 15 each sode 12 reps 2 sets tricep lift 40 lbs 12 reps 5 sets bicep curl 15 lbs 12 reps 5 sets lateral pulldown 80 lbs 12 reps 5 sets woodchops 60 lbs 12 reps 5 sets ab pulldown w/ cable 110 lbs 12 reps 4 sets dumbbell lateral row 30 lbs 12 reps 5 sets

by efsuffolks on Sep 11, 2009 at 8:22 am

 squats 65 x2 10 reps 5 sets Deadlifts 35 x 2 10 reps 5 sets calves 65 lbs x2 15 reps 5 sets romain. split squats 25 x 2 12 reps 5 sets plate press (short stance) 240 lbs 12 reps 5 sets hamstring raises 25 lbs 10 reps 5 sets ab crunch machine 30 lbs 12 reps 5 sets

by efsuffolks on Sep 9, 2009 at 5:00 pm

 bench press 20 each side 10 reps 3 sets 15 each sode 12 reps 2 sets tricep lift 40 lbs 12 reps 5 sets bicep curl 12.5 lbs 12 reps 5 sets lateral pulldown 80 lbs 12 reps 5 sets woodchops 50 lbs 12 reps 5 sets ab pulldown w/ cable 100 lbs 12 reps 1 set 110 lbs 12 reps 4 sets dumbbell lateral row 25 lbs 12 reps 5 sets

by OrganicBeauty on Sep 9, 2009 at 2:59 pm

My name is Organic Beauty and I'm ready to challenge myself and others!
 
My goals are: to exercise 6 days a week.  I have been weight lifting and doing cardio or abs each day, but I may need to change things up.  I will try to decide before 9/16/09.

by anglyn1 on Sep 10, 2009 at 7:26 am

My name is Ang and I'm ready to challenge myself and others!
 
My goals are: To not gain any weight.  To exercise 5 times per week.  To eat better...I'll further define the eating thing before the 16th.  

by allie0212 on Sep 10, 2009 at 8:12 am

My name is Allie and I'm ready to challenge myself and others!
My goals are to exercise 5 days a week, making sure to lift weights 4 days a week and do cardio 2-3 days a week.  I need to make sure I am getting enough protein and eating sufficient calories to fuel my workouts.  (I will specify all of my goals by 9/16).
 
:-)

by efsuffolks on Sep 11, 2009 at 10:35 am

 My name is efsuffolks (also known as ef or suffolks or Erin) and I'm ready to challenge myself and others!
I almost didn't do the challenge this time because last time didn't go so well and I'm going to have really difficult time quantifying my goals
 
Workout 5 days a week no fail...   Apparently last time that was even a challenge and in the end I'd like to do two workouts a day but  for the time being 5 workouts will suffice.
Sodium average under 2700 every week
Eating clean 5 days a week -  This is hugely subjective but I'll make it work .. sodas do not count towards clean but otherwise this means very little canned foods, little to processed foods, very little to no added sugars veggies, fruits, protein sources, dairy, and eggs being key. 
 
 

by littlebittoes on Sep 13, 2009 at 10:43 am

My name is Jenn and I'm ready to challenge myself and others!

My goal is to workout at least 4 times a week, and do streches/pilates/yoga every morning and tone up before this challage is over. I put up a starting picture on my website so I can compare it to the one I'll take when this is over.

I'm going to stick to my vegetarian diet, but will eat some egg whites. A good meal we like to make is egg whites and veggie sausage with a whole wheat wrap with alittle salsa and veggie cheese. I love it. Lots of protein.

I'm also going to make a point to myself to log my food daily and my workouts. ( i do that on bodyspace.com by bodybuilding.com )

by efsuffolks on Sep 15, 2009 at 9:51 am

 I love bodyspace!
 
Great compliment to TDP and I wish the two would of merged rather then with LS for a one stop shop 

by efsuffolks on Sep 8, 2009 at 6:36 pm

MORNING
 plate press 240 12 5 squats 110 12 5 deadlifts 95 12 5 ham raises 25 12 5 calves 110 15 5 bulg. split squats 40 12 5 abs 30 12 5 AFTERNOON 30 DAY SHRED

by OrganicBeauty on Sep 9, 2009 at 3:04 pm

Wow!  You lift heavy.  Strong girl.  Are plate presses the same as leg press?  When you do squats, are you holding this weight above your shoulders?  When you do deadlifts, are you using an olympic bar?  What are ham raises?  Is that the same as ham curls?  When you do calves, are you sitting or standing and where is the weight (above shoulders, on knees, etc.)?  What is a bulg. squat?
Have fun with the shred.

by efsuffolks on Sep 11, 2009 at 10:45 am

  Are plate presses the same as leg press?  yes It's actually a machine that has puts weight on sliding contraption and you use your legs to push yourself up and away from a metal plate    (http://www.scfpt.com/Fitness/Equipment%20Description_files/image044.jpg)   When you do squats, are you holding this weight above your shoulders? No.  I actually use a smith machine with the bar resting on my shoulders with a pad    When you do deadlifts, are you using an olympic bar?   Yes   What are ham raises? Good question and hard one to answer because they are different to differnet people.  But basically there is a contraption at the gym with a foot hold, a pad that you lay your hips on and then you bend yourself at waist/hip flex area and lift up and then I hold a weighted plate .  Like the picture below but my gym's contraption has your feet on the actual ground instead of suspended up like this poor souls legs are which IMO is more comfortable http://static.squidoo.com/resize/squidoo_images/-1/lens6379901_1249946629glute_ham_raise_bands_plate.jpg When you do calves, are you sitting or standing and where is the weight (above shoulders, on knees, etc.)?  Again it's a contraption on my gym and IMO not the safest one but you work with what they give you... seated, with the weight's pressure on your legs right above the knee ... just about like this guy     http://www.robbinssports.com/sporting-goods-store/images/powerline_fitness_PSC43W_seated_calf_raise.jpg   What is a bulg. squat? Short for the Bulgarian Split Squat IMO the best exercise out there after the deadlift and squat.  It looks like the B******* step cousin of a lunge.  works the upper leg in a beatiful seemless motion of pain ... I use a set of dumbells over the barbell that this guy is just so I feel more stable... it's hard enough not fall over without a bar being accross my back and I have to catch myself from falling a lot as it is http://www.fitclub365.com/img/barbell-bulgarian-split-squ.jpg                     *I had all these great pictures and bolding of replies and made it all pretty but then ls lost it... along with their dignity....*

Edited by efsuffolks, on September 11th, 2009 at 12:52 pm.

by OrganicBeauty on Sep 12, 2009 at 11:38 am

Thank you for the explanations :)
The photos were great!

Edited by OrganicBeauty, on September 12th, 2009 at 7:16 pm.

by efsuffolks on Sep 7, 2009 at 11:28 am

I did 30 day shred

by OrganicBeauty on Sep 7, 2009 at 2:46 pm

Great job!  That looked like  a lot of high impact work when I glanced at it once.  I'll bet you really did shred some. :)

by efsuffolks on Sep 8, 2009 at 8:30 am

 I hurt like a son of a for three days...
yeah I think I shredded something there

by efsuffolks on Sep 3, 2009 at 7:24 pm

 and I was a lazy pig.. again
 
 
got my body fat tested...
28.6... I am up to 2%  
SOAB

by allie0212 on Sep 4, 2009 at 2:12 pm

Another rest day for me.  My two rest days ended up being back to back this week but oh well.  I did clean my house last night so that is something!  I will do a long workout tomorrow and Sunday so it all evens out in the end.  Have a great 3-day weekend!

by OrganicBeauty on Sep 6, 2009 at 2:25 pm

I am sorry your body fat has gone up, but please note that it is still lower than mine. :)

by efsuffolks on Sep 7, 2009 at 11:28 am

 It's a mattter that everyone is telling me to "try harder" and frankly I'm to my wits ends...
I'm thinking about quitting ls 

by OrganicBeauty on Sep 7, 2009 at 2:49 pm

Try not to focus on the outcome of the goal, but the goal itself.  The goal is to do the things you know are best for your body:  eat healthy, lift weights, do cardio, meditate/relax, enjoy time with family and friends, and organize yourself to help reduce stress.  If you do these things, you will feel better and be happier, no matter what the calipers or the scale says, so Never quit!
 
Really, just do what you know is best for your body and try not to focus on what others think you should use as your measure of success.

by allie0212 on Sep 3, 2009 at 12:08 pm

I use weight lifting gloves and I think they help.  Some of it is just the stress we put on our wrists lifting heavier weights.  I had some trouble with my left wrist until I started wearing my gloves every time I lifted.  I rarely have pain now.  You might want to give it a try and see if it helps.  Also, you may want to try heat and ice (alternating) on your wrists and see if that helps with the pain.

by OrganicBeauty on Sep 3, 2009 at 5:52 pm

I always use gloves, but I think with heavier lat pull downs etc., that if your wrists are popping, you may need wrist straps too.

by AyakoMono on Sep 4, 2009 at 4:50 am

I know exactly what you mean with your wrists & the popping. My right knee is the exact same way. Sometimes I can pop it again only moments after doing it a first time. I tried to look into what might be causing that build up of gas but didn't find any real difinitive answer.
 
My knee, on the other hand, doesn't really hurt though. Sometimes it will ache a bit every now & then but I usually only notice it when I lay down in bed at the end of the day.

by linquida on Sep 4, 2009 at 10:22 am

I was having wrist pain when I started lifting heavier. I started using gloves and it helped.

by jhelenadams on Sep 2, 2009 at 6:52 am

Awesome job - you are so hard working and dedicated. Are you finding you are getting stronger, too?
I did my weights workout yesterday morning, again from New Rules of Lifting, Fat Loss III, Workout A. You do all four exercises without a break, then break 1 min and start over, then after 3 sets do the next "Giant Set":
Giant Set 1:
Front squat. 3 sets of 12 with 40 lbs resting on chest/front shoulders
Assisted chin-up: 3 sets of 12 with 25 kg (so I was pulling 30 kg or about 66 lbs, a bit more than 1/2 my weight of 127 lbs)
Step-up: 3 sets of 10 ea. using the weight bench and 6 lbs weights
Shoulder push press: 3 sets of 12 with 8 kg (17.5 lbs) ea.
Giant Set 2
Smith machine squats: 2 set of 18 with olympic bar + 55 lbs
Wide-grip lat pulldown: 2 set of 20 with 20 kg (44 lbs)
Instead of step ups I did side leg raises on the step (2 sets of 20) and calf raises
Triceps pulldown? with rope: 2 set of 15 with 22 lbs
Short warmup on elliptical and stretching afterwards.  Total 55 minutes.

by efsuffolks on Sep 2, 2009 at 8:41 am

 and I'm a lazy again

by OrganicBeauty on Sep 2, 2009 at 6:15 pm

My body is getting harder and my clothes fit better, even though the scale is moving ever so slowly, so I hope I am getting stronger, but if not, harder is good too. :)
 
I do "giant" sets too.  That is why I group them into three or four exercises.  Those are super sets or "giant" sets too.  Although, I do tend to rest in between sets and sometimes stretch, but stretch longer and rest longer in between the giant sets.
 
All I know is I can't seem to get enough sleep.  I really don't have time to respond to posts and get to bed at a reasonable time.  I literally need to go to bed at 7:30 to get 8 hours of sleep, and here it is, almost 9:30, so I need to go to bed.  I am looking forward to sleeping in for a few days.  My husband is going out of town and I just realized this means, I can't go to the gym in the morning, because I can't leave the kids alone.  Hmmm.  This means no workout Friday, Saturday, or Monday....  Maybe I can do something with the kids Saturday and MOnday, but don't see how I can do it Friday.  Maybe treadmill at home and ab work?   Hmmm. Goodnight, I need to stop thinking or I won't get any sleep. :)

by mdb1960 on Sep 2, 2009 at 7:43 pm

Hi Organic Beauty, I read your workouts all the time they are killer, have you ever heard of P90X it's a great  program that you can do at home. So when you can't go to the gym you don't have to stress :)   Mary Jo

Edited by mdb1960, on September 02nd, 2009 at 7:44 pm.

by OrganicBeauty on Sep 3, 2009 at 5:55 pm

From what I have seen, I almost think I need to lower my body fat before it could work for me.  I may be wrong, but right now, I still weigh about 165 pounds and should way 115-120 pounds.  That excess 45 pounds is a bit much to lift for pullups, etc.  I also have bladder issues after the birth of my first child, so I can't jump, run, or do any other jarring motions.  Do you think it would still work?   I think I will walk on my home treadmill (which is too far from the TV to be enjoyable), do some pushups and ab work.  I do need to get to bed soon though.   Oh, I overate big time today. 

Edited by OrganicBeauty, on September 04th, 2009 at 4:50 pm.

by efsuffolks on Sep 2, 2009 at 8:41 am

 and I was a lazy

by allie0212 on Sep 1, 2009 at 12:28 pm

You work fast!  :-)  The dates sound good to me.  I don't have a preference on whether we do one on one challenges or the groupings but I think I might like the groupings just a little better.  I'll be happy with what the majority goes with, though.

by bicycleprincess on Sep 1, 2009 at 2:10 pm

I'm in!  I have no idea what one-on-one or groupings mean, but I'm game for anything.  Just seeing this post has motivated me to get my shoes on and get myself to the gym!  (Am I a nerd because I'm competitive or competitve because I'm a nerd? It's a mystery.)

by OrganicBeauty on Sep 1, 2009 at 4:10 pm

I would love to join the challenge and also have no idea what the difference is.

by jhelenadams on Sep 2, 2009 at 6:43 am

Sounds good.
I will join as soon as I am back from vacation (we leave Saturday and get back 21 Sept) so I probably won't have much by way of stats for the first week since we will still be traveling in India but I will be happy to get into it after that. I am also fine with doing the challenge however the others want. I think the "grade" is nice in a  way but it is also motivating to know that the final result matters and there is a final, cumulative ranking. If that's not too much work...?

by efsuffolks on Sep 2, 2009 at 8:41 am

 organic beauty
one was a head to head challenge where everyone was competing with each other and the other was just like all the A's were ranked together, B's, C's like in  grade school.
 
Jhelen a cumlative grade at the end wouldn't be hard if ya'll want to go that route

by OrganicBeauty on Sep 3, 2009 at 5:57 pm

Thanks for the explanation.  I will go with whatever you decide. 

by efsuffolks on Sep 4, 2009 at 1:05 pm

 I might ask someone to do/help with mod'ing
 
 
to be god damned honest I've been hella discouraged and thinking about quitting livestrong even and so I'd like some time to focus a bit on my results

by allie0212 on Sep 1, 2009 at 12:27 pm

I have done two rounds of P90X and I HIGHLY recommend it.  It has gotten me into the best shape I have ever been.  The Plyometrics workout has jumping in it but there isn't much jumping in the other workouts so you would be fine. You can always sub cardio-x for plyo (not as good of a workout but less jumping). 
 
I also have 30-day shred.  It is a good workout that combines strength, cardio and abs in a 20 minute workout.  There is jumping in the 2 minute cardio drills (like jumping jacks, tuck jumps, etc).  This is just one workout, though, while P90X is an entire program.  I am a true believer when it comes to P90X and can't say enough good things about it.

by efsuffolks on Sep 1, 2009 at 2:19 pm

 I'm thinking of getting both
shred for the nights where DH gets home late and start p90x on the side
both take weights correct?
 

by fitfortheking on Sep 1, 2009 at 6:00 pm

I have done some of p90x workouts although I haven't done the entire program. The routines I did were tough and I thought it was a great program, especially if you workout pretty exclusively at home. They do both require weights.  

by allie0212 on Sep 2, 2009 at 9:24 am

yes, you need weights for both.  You can use bands in P90X but I find weights are much, much easier.  You can't really use bands for the 30-day shred so weights are the way to go.  I mix P90X with Jillian's workouts and others too--makes for great variety and you can tailor your workouts to how much time you have.

by efsuffolks on Sep 3, 2009 at 10:31 am

 That's what I'm thinking frankly
 
Gym in the morning
p90x and/or Jillians shred in the afternoon
Making the shred would be more right now while my husband is here and when he goes away for work (his next site will most likely not be close enough to come home at night) then doing p90x while he's out of town 

by efsuffolks on Sep 4, 2009 at 1:14 pm

 tried 30 day shred today
 
 
holy ...
 
how did that end up so hard.... from a woman that works with 500 lb people for living....
 I HURT

by efsuffolks on Sep 1, 2009 at 8:40 am

 I didn't know but it doesn't surprise me ...
 
I know when I'm wanting to be lazy the elliptical is what I use 

by Kemiliar on Sep 1, 2009 at 3:26 pm

I read that too.

Didn't the article say that they work better with interval training?

by fitfortheking on Sep 1, 2009 at 6:10 pm

I read that also in Oxygen mag, I think. I agree that the elliptical can be "too easy" but I think that about all the machines depending on the user. All of those machines have ways to make it harder or easier. If you use the options for adding the resistance or intervals it can be a very effective workout. Like all things, you get out what you put in. Going on "manual" level 1 for an hour may not be very effective but if you add some resistance and hills, if your machine has that option, for 30 min. you can get a great workout.

by bicycleprincess on Sep 1, 2009 at 6:34 pm

I up my resistance to Level 4 and stay on for at least an hour.  I like it because I never get shin splints like I do on the treadmill.  I always use my HRM to make sure that I'm staying in the right heart rate range.  (Am I protesting too much?  I love the elliptical!)
I have read that they're not good for HIIT because you can't change the pace or resistance fast enough, but I don't see why they wouldn't work for longer intervals.
One weird thing: my feet go to sleep about 1/2 way through my workout.  It's very distracting.  Okay, maybe I just talked myself out of the elliptical...

by jhelenadams on Sep 2, 2009 at 6:59 am

A trainer at my gym told me a long time ago that the elliptical doesn't do much unless you up the resistance so I do level 14 (out of 25) usually at least but more as a warm up or as part of circuits. He also told me the calorie estimates on the elliptical and most machines are probably 30% too high.
Actually when I first joined the gym a few years ago I did mostly machines and biking and didn't lose anything. Then I read that you need weight-bearing exercise and started running. Then I finally started to lose weight (fat)!  When I can't run I actually prefer the stairmaster or inline skating machine (it's like an elliptical but the pedals move diagonally or almost sideways--very hard.)
I think elliptical machines are fine in conjunction with other machines or as a warmup but it's true that I am skeptical how many calories they burn or how hard they work you unless you really try hard: turn up resistance, really push and pull with your arms or do segments without holding on, go backwards, etc. and you can get a  workout.
Just my 2 cents...

by jhelenadams on Sep 2, 2009 at 7:00 am

(My feet sometimes fall asleep on them, too.)

by allie0212 on Sep 2, 2009 at 9:26 am

Me too!  That's one reason I don't like them...my toes fall asleep and then they hurt!

by efsuffolks on Aug 28, 2009 at 7:02 pm

 Squats 70 each side 10 reps 5 sets Deadlifts 40 each side 10 reps 5 sets platepress 220 lbs 12 reps 5 sets crunch machine 30 lbs added, 10 reps 5 sets Romanian split squats 30 lbs each side 12 reps 5 sets calves 70 lbs each side 15 reps 5 sets no cardio

by OrganicBeauty on Aug 29, 2009 at 5:44 pm

Great job with the weights!  I just did errands today, drove and shopped for about 4 hours.

by allie0212 on Aug 28, 2009 at 11:47 am

I learned I have to really concentrate and pre-plan to get my protein where it needs to be.  Otherwise, it drops and my percentages get all out of whack.  I have no trouble working out but that protein can be difficult. I also find that when I focus on my protein, I have to watch my fiber because often, I'll get my protein up only to find that my fiber is too low.  Always a battle.  :-)
 
Yes, I'd be interested in another 12 week challenge and I am ready to start whenever everyone else is.  This is a great time to get going again since the holidays will hit in no time!

by jhelenadams on Aug 28, 2009 at 12:51 pm

Hi everyone!
a) the one thing I learned is really what I learned again: that I am really good at maintaining my weight and eat generally very healthy food but unless I pay closer attention to food-journaling, cutting portions and cutting back on certain foods, it is hard to lose much. The last few weeks I am finally seeing some results again so that is motivating. But for the next round I need to plan meals more carefully, measure food, count calories again - sigh. Only 5-7 lbs or so to go!  I also learned that success is motivating.
b) I would like to do it again. Keeps me motivated (unless I am just overwhelmed and have no time.) We leave for vacation on Saturday for two weeks but I am happy to jump in after that (we get back 21 Sept). I wouldn't mind doing maybe an 8 week challenge with a short break and then another challenge. Only because I think it is possible to focus more intently on food and diet for shorter periods and then have a natural break from weights, eat maintenance, etc. before going at it again. But if others prefer 12 weeks that's fine, too.

by OrganicBeauty on Aug 29, 2009 at 5:46 pm

It really helped me to focus on getting enough proteinand fiber without going over my calorie limit.  This was really hard on days I did not go to the gym, so it motivated me to go to the gym.  It also helped me to be more aware of my eating habits (badly on non-workout days, and once I start snacking on carbs, I have trouble getting the protein).
 
I think this challenge definately helped me to do what I needed to do.  Thank you and of course I would be interested in continuing to report on a regular basis.

by anglyn1 on Aug 31, 2009 at 9:47 am

1.  What I learned this 12 weeks was that mono sucks! lol!
2.  I would love to do another challenge.  I think I need stricter goals this time.  I am maintaining until after my cousin's wedding but I want to make sure I don't end up gaining and I want to eat healthier.  I eat WAY too much junk.  I am ready to start when everyone else is!

by efsuffolks on Aug 31, 2009 at 11:53 am

 I learned that I need to BF% test more often then every 12 weeks, I have an issue with letting one goal go to pot for another goal, that working out at the gym is easier then trying to workout at home, that I have an issue with either not doing cardio or not doing weight lifting and I need to find a schedule for both, that I am not very diligent and that I pretty much failed the last 12 weeks
 
I am interested becuase it seems like I want give up about 6 weeks and 8 weeks in so it was nice to know that I could back out because I was in a challenge. 
 
How about we have a challenge that ends the week of thanksgiving so we can have holiday travel time off.
 
when does everyone want tostart? 

by AyakoMono on Aug 31, 2009 at 2:58 pm

Sorry I was a bust for this week. My intake has been way low most days and it will still be a few weeks before I have the go ahead to lift.   
 
I have learned that deadlifts ~are~ enjoyable & sodium is a b!tch. I wish I could have learned more about my body's needs and how to take better care of it but I'm still as clueless today as I was on day one.  
 
I'm totally down with doing another challenge (I'm kinda feelin' the idea of 8 weeks too) but I need some time to heal from surgery before I can really put much effort into much recomposition or strength training.  
 
Good game, girls. <3

Edited by AyakoMono, on August 31st, 2009 at 3:00 pm.

by efsuffolks on Aug 27, 2009 at 8:29 am

 Bench press 25 lbs x2 7 reps 3 sets
20 lbs x2 12 reps 2 sets
 
Bi Curls 20 x 2 10 reps 5 sets
Lat pull down 80 12 reps 5 sets
woodchops 80 lbs 10 reps 5 sets
inverted row w/ dumbells 35 lbs 10 reps 5 sets
 
 
no cardio

by OrganicBeauty on Aug 27, 2009 at 7:10 pm

Great job.  You fit in some pushing and some pulling. :)

by jhelenadams on Aug 28, 2009 at 1:50 pm

Can I jump in, too? Seems like a good way to stay accountable.
I am doing a lightly modified version of NROL (men's version), Fat Loss III. On Wednesday I did Workout A (5th time through so I only do it one more time), but I could tell I was a bit fatigued. I had done weights workouts every other day all week as well as biking and HIIT the day before.
There are two giant sets meaning no break until you finish one round of all exercises in set 1, then 60 min off and you do it again! And again. Then you do giant set 2 twice through.

Giant Set 1
(1) Straight-leg deadlifts off box-3 sets of 12 x 60 lbs (can't go higher until they get new barbells! I can probably do 80 lbs x 8 at least but we need new equipment)
(2) Push-ups – on knees: 3 sets: 14 (10 explosive+4 regular); 12 (5 explosive, 7 regular,) 15 regular
(3) Split squat: 3 sets of 12 x 6 kg (13 lbs) each hand with foot on step or bench
(4) One-arm row: 3 sets with 10 kg (22.5? lbs) in one hand, 9-10-10 reps
Giant Set 2
(1) single-leg deadlifts, 2 sets of 20 x 5kg (11 lbs) each hand
(2) dumbbell bench press: 2 sets of 20 x 6 kg each (13 lbs ea)
(3) Side kicks on step – 2 x 20 ea, 1 -leg calf raise on step, 2 x 20 (I replaced doing another set of lunges because these other muscles need work instead)
(4) cabel seated row on floor – 2 sets x 15-17 at 17.5 kg (38.5 lbs)

Ab crunches on ball with weights or hands over head - 2 x20
Total time: 6 min. elliptical warm-up (L14), 55 min weights

by OrganicBeauty on Aug 28, 2009 at 3:18 pm

Wow.  That was a major full-body workout.  I hope you take at least a day off.

by allie0212 on Aug 26, 2009 at 7:24 am

That was a really fast 12 weeks!  Thanks again for keeping track of our challenge, Erin!!
Lifting at least 4 times a week, 4/4.

Cardio at least 2 times a week, 5/2.

Yoga/Pilates at least 1 time per week, 1/1.

Protein at least 85 grams per day, 5/7.

Fiber at least 25 grams per day, 5/7.

Green tea at least 1 cup per day, 7/7.

Lower BF% to 16%--completed

by efsuffolks on Aug 26, 2009 at 8:08 am

 item-goal/actual calories 2016/2006 not sweating 10 calories... I eat a splenda packet Sodium - 5days under 2800/ 5 days (WOOT) macros- 35_40_25/26_43_30  not good? no more then 80 oz of soda/ 80 0n the dot cardio 5/1 weights 5/2 sad days
 
for the 12 weeks I ran average of a 20.98% caloric deficiency under maintinance
My macros averaged to 27p/42c/30f 
I averaged 3 cardio sessions per week and 2 weight lifting sessions per week
My sodium averaged 2824 mg

Edited by efsuffolks, on August 26th, 2009 at 8:19 am.

by anglyn1 on Aug 26, 2009 at 9:38 am

Lifting, twice a week: 0/2
 
Cardio, twice a week: 1/2
 
Calories, avg 1900: 1819/1900
 
Protein, 90per day: 572/630
 
I feel like a big failure this 12 weeks.  I know I had mono, but still.  I could've ate better and got more light workouts in instead of being a couch potato.
 

by jhelenadams on Aug 26, 2009 at 12:27 pm

Weights: 4/2 (Th, Sa, Mo, We)
Cardio 45 min+: 3/3 (So, Mo & We-biking)
HIIT: 1/3 (Tu)
Food planning in advance: 4/7
Food journaling: 3/7
Eating clean: 6/7
Water: 3/7
Pushups:  on knees = 45/40 (3 sets of 15 on knees on two days; 90 total but count as half=45)
Did better this week with exercising and eating clean (I can tell I've cut calories back and reduced fats and chocolate because I am hungry), but forgot to journal regularly and check water. When I get back from India I will check my BF again and see how if it has worked. It was 25% last I checked so I only have about 5-7 lbs to go but they are hard to get rid of! this challenge reminded me how much I need to focus on my eating to really release those last pounds of fat and how I didn't have the time and energy this time. I hope things will be calmer after all in the fall and I can find more balance.
My husband did comment today that I was looking trimmer, my legs and arms are getting more definition and that generally I am looking more athletic. Yeah! I also see more muscle definition, especially in my legs. I totally recommend the New Rules of Lifting - i am doing the men's version book now and found Fat Loss III (lots of giant sets, no pauses) very tough and, it seems, effective.
Overall, I am happy with what I have achieved though it would be have been much better if I had complied more with my food goals. But now I know what I need to do next time!  After a break, I will be ready for another challenge in the fall!

by OrganicBeauty on Aug 26, 2009 at 5:36 pm

I dropped my HIIT goals, due to the calf issues, but increased the cardio to make up for it.   
Within Net calorie goal:  5 out of 7
25+ grams of fiber:  5 out of 7
90+ grams of protein:  4 out of 7
weight-lifted:  5 out of 6 Cardio:  4 out of 6
abs: 1 out of 2
Sodium -2800 grams: 6 out of 7

Edited by OrganicBeauty, on August 26th, 2009 at 5:40 pm.

by efsuffolks on Aug 26, 2009 at 8:21 am

 squats 70 lbs x 2 10 reps 5 sets
Dead lifts 35 lbs x2 12 reps 5 sets
Calves 65 x 2 20 reps 5 sets
Bulg. Split Squats 30 lbs x 2 10 reps 5 sets
plate presses 220 12 reps 5 sets (went lower weight deeper motions today)
Crunches (on machine) 30 lbs 7 reps 5 sets
 
10 minutes on the elliptical (that's all the time I had for cardio)

by efsuffolks on Aug 25, 2009 at 11:36 am

 I've been lazy.  Friday and saturday I was out of town, Sunday I was lazy and Yesterday through today I have slept rather then worked out becuase my insomnia is back...
But mostly I can say I'm lazy. 

by OrganicBeauty on Aug 25, 2009 at 2:31 pm

Try to go to the gym and be lazy.  You might find you end up doing something anyway. :)
 
My problem is that when I am lazy (don't go to the gym) I almost immediately over-eat and eat bad foods, so I multiply the lazy probem.  Hopefully, you still watch what you eat. :)

by efsuffolks on Aug 26, 2009 at 7:43 am

 I do typically stay under calories on days that I'm like this... my macros are usually messed up

by efsuffolks on Aug 23, 2009 at 2:06 pm

 mine... steak... or any beef peice meat Hard to screw up, baked tater doesn't do to much damage and usually has a veggie too
Mexican I go for the fajitas... pretty straight forward as well
 
Chinese is screwy for me cause I can never stick with the veggies/rice options... but szechwan shrimp usually is my go to but luckly we don't go to chinese very often.  
Pizza is another one I'm always screwed on and just have to take the hit 

Edited by efsuffolks, on August 24th, 2009 at 10:50 am.

by jhelenadams on Aug 24, 2009 at 3:05 am

I love Asian, Middle Eastern and Indian food and you can find a lot of good vegetarian options there: spinach with paneer cheese, hummus and veggies or pita, Thai curries with vegetables and tofu with rice. If I need protein and there is nothing, I sometimes opt for shrimp or fish. Anything with beans or lentils. Otherwise my best "go to" foods at traditional German restaurants are salads or baked potatoes. Hard to find good vegetarian food with protein though around here.
(Honestly I often prefer my own cooking though - no weird aftertastes from additives. Lots of veggies and beans. I definitely make the best salads filled with veggies (cocktail tom, cukes, red peppers, romaine lettuce or  arugula) with some walnuts, marinated olives, up to 15g feta cheese or parmesan, sometimes a sliced egg. Hardy and filling!)  

by allie0212 on Aug 24, 2009 at 12:00 pm

I usually opt for grilled fish of some sort with veggies.  Luckily, nearly all restaurants have something like that.  We recently went to an Italian place that had grilled tilapia and roasted veggies--yummy!  Like Erin, I try to choose fajitas when we get Mexican food although every now and then I will get tacos (if I have worked out hard that day).  We don't eat Chinese too often since we only have one or two good Chinese places here but I usually get the brocolli beef and brown rice--pretty safe (usually). 
 
We don't eat out much and I really prefer to cook like jhelen.  That way, you get what you want and you know exactly what's in it!

by OrganicBeauty on Aug 24, 2009 at 4:01 pm

I aim for the fish and veggies, or grilled chicken salads.  For pizza, Cici's veggie pizza is actually a good option.  I usually ask them to make it without cheese.  Then I can eat about three slices for less than 400 calories.  Most other pizza places, I can only eat one (maybe two) slice(s), so it isn't worth doing.  I try to avoid Chinese, because I am adicted to fried won-tans (crab rangoons) which are horrible for me.  It's just easier not to go in the door.   I also always order water and put a little flavored stevia in it (usually lime).  It is sweet enough, that I don't crave dessert.

Edited by OrganicBeauty, on August 24th, 2009 at 4:05 pm.

by RachelLG on Aug 25, 2009 at 9:52 pm

I am a sucker for sushi! 
 
If it's any other place, I try to bring nutrition info from online so I know what my consequences are!

by Kemiliar on Aug 21, 2009 at 3:46 am

Thanks for the reminder - think I'll give the book another read!

by bicycleprincess on Aug 21, 2009 at 6:20 am

"During this period, take your calories back up to maintenance, but continue to
eat healthy, "clean" foods. Alternately, go into a muscle building phase if increasing
lean mass is one of your goals. This will bring metabolism and regulatory
hormones back up to normal and keep lean body mass stable."
I'm not sure what this means.  The rest makes a lot of sense to me - using TDP brought me to the realization that I was underestimating my calorie intake and overestimating calorie expenditure.   I'll have a look at his website.  Thanks!

by allie0212 on Aug 21, 2009 at 7:33 am

Thanks--Burn the Fat, Feed the Muscle is an awesome book and Tom's emails and blogs are really informative.  This is great info!

by jhelenadams on Aug 22, 2009 at 12:00 pm

Hi everyone- I know the post was long but I am glad some people liked it
To "bicycle princess," I think that confusing sentence is trying to say that you continue to eat clean even though you increase calories and specifically eat more carbs back to maintenance level (but not eating anything you want all week) OR that you increase calories and carbs and protein even more to gain muscle for a week, still eating clean of course! That tells your body it is not starving after all so it does not need to slow down and try to store everything you eat as fat. I personally  think it helps to have days or weeks at maintenance level before pushing to cut calories again just to have the mental and physical break! I admit I don't eat clean consistently enough though. Working on that.
 

by efsuffolks on Aug 20, 2009 at 11:52 am

 consider adding a scoop of protein powder to it... might try that

by RachelLG on Aug 20, 2009 at 5:58 pm

Wow, frozen pureed banana! I never thought of that!  
 
I revamped a childhood recipe for peanut butter candies... and renamed them Rachel's Peanut Butter Protein Bites!  
 
3 TBSP organic peanut butter 2 TBSP organic honey 1.5 scoops whey protein powder Mix, roll or pat into 8 balls or bars. Refrigerate or freeze.    
 
Here is my link to it on TDP :  http://www.livestrong.com/thedailyplate/users/myplate/# (Hopefully it works!)     I'm looking to decrease the honey further. They're pretty sweet! I'm betting they could be made with almond butter, too. And you can roll them in protein powder or nuts before refrigerating or freezing.   Wondering now about adding frozen pureed banana, hah!       
 
EDIT: The link doesn't work. Pooh. Here's the item on TDP for one serving. Recipe is in the description. www.livestrong.com/thedailyplate/nutrition-calories/food/generic/rachels-peanut-butter-protein-bites/

Edited by RachelLG, on August 20th, 2009 at 7:11 pm.

by OrganicBeauty on Aug 20, 2009 at 7:09 pm

I LOVE bananas.  I have even bought unsweetened baking chocolate and added xylitol to sweeten it after melting it and have mixed it with strawberries or bananas, yum.  I have also added frozen banans to chocolate protein shake, hmmmm maybe I could add the chocolate protein powder to the melted chocolate... my mind is thinking, but gosh, I need to go to bed. 

by Kemiliar on Aug 21, 2009 at 3:49 am

LOL! almond butter = crack!!!

These are yummy ideas. Thanks!

by Kemiliar on Aug 20, 2009 at 6:56 am

You're like a super multi-tasker!

BTW, what show is it that you couldn't miss?

by efsuffolks on Aug 20, 2009 at 10:20 am

 Bench presses 20 lbs each side 12 reps 5 sets barbell curls 20 lbs each side 10 reps 5 sets Seated Tri press 40 lbs 12 reps 5 sets Lateral pulldowns 80 lbs 12 reps 5 sets woodchops 60 lbs 10 reps 5 sets VERY assisted pull ups 50 no time for cardio today I was running very very late  
 
 
I'm totally stoked about the bench presses.. I tried doing them six months ago and not only did I hate them but could barely do 5 lbs... I randomly started them on tuesday and knock ed up to 20 and feel I can hit 25 next week easily... 
 
My first success in a long while 

Edited by efsuffolks, on August 20th, 2009 at 10:32 am.

by allie0212 on Aug 20, 2009 at 12:15 pm

That's great, Erin!  That means your strength training is really working!  Keep at it!  :-)

by OrganicBeauty on Aug 20, 2009 at 7:08 pm

I think building chest muscles is one of my favorites too.
 
I work out pretty early, so there isn't much on, but I watch TNT and can't even remember the name of the show.  It comes on at 4:00 AM EST.  Law and Order or a 48 hours missing sort of show.  I watch two back to back and the end of the 3:00 one, but I am not into it as much, since I only see the last 15 minutes.

by jhelenadams on Aug 22, 2009 at 12:04 pm

Kudos to you both! Those are some heavy weights and lots of reps (you are some STRONG ladies) :-)!

by efsuffolks on Aug 19, 2009 at 8:42 am

 item- goal/actual
 
calories 2016/1965 good
sodium 5 days under 2800/ 5 days under GREAT
macros- 35_40_25/ 28_41_29 not so great
soda- no more the 80/75 YAY
cardio 5/4
lifting 5/4

by allie0212 on Aug 19, 2009 at 9:35 am

 
Lifting at least 4 times a week, 4/4.

Cardio at least 2 times a week, 5/2.

Yoga/Pilates at least 1 time per week, 1/1.

Protein at least 85 grams per day, 4/7.

Fiber at least 25 grams per day, 5/7.

Green tea at least 1 cup per day, 6/7.

Lower BF% to 16% --done!  Down to 15%!!

Overall, did ok this week.  I am working on getting more protein in (yet again) and the last three days have been great--just have to keep trying!  I've gotten my fiber up again too so things are going well.

by efsuffolks on Aug 19, 2009 at 10:00 am

 wow! 15!
I just my calipers yesterday...
having a of a time figuring how to make them work

by allie0212 on Aug 19, 2009 at 11:54 am

Yeah, it took me a while to get it right.  I literally stood in front of the mirror trying over and over again to get the little clicker to actually click.  I don't know what I did but I finally positioned it just right and it clicked in they way it is supposed to.  I still measure several times to be sure I get a consistent result because sometimes it still doesn't seem to work quite right.  They say they are so simple to use but I don't agree.  :-)

by anglyn1 on Aug 19, 2009 at 12:43 pm

I'm embarrassed but I didn't track my food all week...out of town.  No excuse I know!
I'd say I'm definately over on calories.
Under on protein.
Cardio is probably okay because I walked a ton in DC. 
Weights are zilch.
 

by jhelenadams on Aug 19, 2009 at 11:20 pm

Results not as great this week but not for a lack of desire.  Was at my in-laws visiting with family for the weekend (Fri-Mo) but managed to go running one morning and do a slow walk on another. Also I got my last vaccine today for India so I wasn't supposed to work out for at least 24 hours. But I am feeling fine so far so I will see what I can do. The challenge is that it is in the 90s and no airconditioning.  Oh well. te other challenge is that Germans eat "cake and coffee" in the afternoon on special occasions and my in-laws insist on feeding me cake. They seem a little offended or think I am antisocial if I don't. But I don't actually like cake and it makes me feel a little unwell from all the sugar. So I eat a half slice or sliver. Still throws off my stats. And to compensate I eat less of the other food and am often a little hungry. Maybe next time I will decline all together? Argh.)
Weights: 2/2 (Th, Tu)
Cardio 45 min+: 2/3 (Sa - running,Tu & We-biking)
HIIT: 0/3
Food planning in advance: 2/7 (couldn't plan meals when I am a guest!)
Food journaling: 5/7
Eating clean: 3/7
Water: 3/7 (why I can't I remember to check this earlier in the day?)
Pushups: 64 on knees = 32/40 (Th, Tu )

by Kemiliar on Aug 20, 2009 at 3:06 am

Sorry, but I think I should leave the challenge.

I'm already missing a couple of weeks and next week doesn't look any better.

I'm continuing to try to keep my protein up and get in some cardio in the evenings, but often I have rehearsals when the day finally cools off - I'm having the same heat problems as JHelen!

Lifting has been very irregular the last 3 weeks. I guess I've been giving my shoulders and elbows a really good rest (these injuries are NOT the result of lifting). I have another week from next week and I'd like to get back to a routine in September, but it effectively puts me out of the challenge for now.

I'm just going to concentrate on eating well and feeling strong enough for these next 3 concerts.

In the meantime, you guys are doing a great job and I'll be checking in on you from the sidelines!

Kelly

by OrganicBeauty on Aug 20, 2009 at 4:51 am

Calories 5 out of 7 (one day, I was 1 cal over)
fiber 7 out of 7
protein 7 out of 7
sodium 6 out of 7
weight lifting 6 out of 6
cardio 3 out of 2
HIIT 1 out of 2
Abs 2 out of 2

by AyakoMono on Aug 20, 2009 at 7:20 am

Since I was released from the hospital earlier than expected, I'll check in. I will not be checking in next week. I'm barely able to eat & I'm on strict orders to limit 'pelvic activity'.
 
Actual/Goal
Lifting 2/3
Cardio 4/4
Protein 5/7
Fiber 6/7
Group Fitness Class 0/1 (No longer a member of the Y so this one will be 0 for the remainder)
Sodium 4/6
Soda  Unknown

by efsuffolks on Aug 20, 2009 at 10:23 am

 this is the last week of our challenge kids.
And don't forget you can always change yours goals (I have and j helen has already) so we can account for not being able to work out from sickness and injury...
 
You all are doing great!!!
 
 
Now go out there and be a wonder woman

by jhelenadams on Aug 22, 2009 at 12:10 pm

What kind of a tri press are you doing (standing, lying, with a bar or rope or dumbbells)? I need to do more for my tris and dips hurt my shoulder joint a little. Push-ups are good but more isolation might be helpful. Thanks!

by efsuffolks on Aug 17, 2009 at 8:46 am

 raw nuts are better but nuts overall are a better fat then say.... big macs

by Kemiliar on Aug 17, 2009 at 9:51 am

I was kind of waiting for an answer in the other group too...

I think Erin is right though (well said!), it depends on what other fats you're eating.

I typically eat walnuts or almonds or nut butter as part of a snack, say with an apple, and I rarely eat more than a small handful or a tablespoon.

by AyakoMono on Aug 17, 2009 at 3:58 pm

IIRC, roasting isn't so bad as long as it's dry roasting.

by RachelLG on Aug 17, 2009 at 10:14 pm

I just love nuts in my protein shake. But I 'll probably have to forgo that! I'll work to limit to a just a few to munch.
 
I love a few pecans along with a few dried apricots. Yummy!

by efsuffolks on Aug 18, 2009 at 2:25 pm

 eat nuts..
they are quite good for you!!!!  even in the shake

by fitfortheking on Aug 18, 2009 at 6:59 pm

Nuts are good heart healthy fats. You do want to limit them to proper portions but don't avoid them. They are a healthy part of your diet for many reasons. I eat an ounce of raw, unsalted almonds daily. Although I have never heard of putting them in a shake ...hmm...LOL 

by allie0212 on Aug 20, 2009 at 8:25 am

I also eat nuts pretty much every day--just measure out the portions so you don't eat too much but definitely keep them in.

by jhelenadams on Aug 22, 2009 at 12:02 pm

I love nuts. 4 walnut halves in my morning cereal and sometimes almonds in my evening salad OR nuts as part of my afternoon snack. I have to be careful though not to eat them 3 times a day and overdo it!

by efsuffolks on Aug 17, 2009 at 8:47 am

 I took one more day off... my back hurt really bad sat/sun and it was any other muscle group I'd go back today but my back is one thing I'm sheepish about working against

by efsuffolks on Aug 16, 2009 at 11:29 am

 resting for pain reasons ... back at it monday

by jhelenadams on Aug 19, 2009 at 11:23 pm

Is it possible you pulled or tore a muscle from strain or overtraining? I tore a muscle fiber running last fall from pushing too hard and not stretching enough one day and it took too long to heal because I wouldn't rest it more (kept pushing hard again too soon).  Hope you are resting a little, with some exercise but gentler. Hope you heal up soon!

by efsuffolks on Aug 14, 2009 at 8:31 pm

 HARDEST part is by far finding a body to aspire to be like.  I'd get flamed in most boards for saying this but its hard.  Some of the female body builders look like they don't actually lift weights... but they just watch guys do it while they are on the treadmill and count.  Some others, even though women can't bulk lose some femininity in the process.  Then you get the small of sector of women that I want to look like and most of them are half my height and so it's hard to find a woman that I can look to be like. 
 
BEST part is that I always like being strong.  I always get commented with at my job and around about how much I can lift.  I'm a farm girl so I love knowing that I can keep up

by OrganicBeauty on Aug 15, 2009 at 9:25 pm

I agree with you completely except the height, as I am shorter than most 5'1". 
I found that one of the video trainers looks like what I aspire to look like.  I have many of her videos on my profile.  Michelle T.... something..
 
I have also had people comment that they are amazed at what I can lift or the furniture I can shove around, especially given my stature.  I think that part is great.

by AyakoMono on Aug 16, 2009 at 2:32 pm

For me, it's hard to get people around me to understand exactly what it is that I'm doing. Not that I "can't" but why I ~don't want to~ eat this/that/the other or why I make it such a priority to go to the gym. It's also going to be hard to work out my new routine now that school is starting back up & I have a really off schedule.
 
I really like surprising people with what this body can do. There's nothing like hearing, "Wow, you're pretty strong!"

by efsuffolks on Aug 18, 2009 at 8:44 am

what really helped me was joining a weight training website that allowed me to find a lot of different body types on women... still trying to find my muse though

by jhelenadams on Aug 19, 2009 at 11:26 pm

(On my husband's computer again today finally. Better late than never to respond to some threads?)
WHAT is the hardest part of being a Feminine Body Builder?
- Just making the time always to get out and do a full routine when my schedule gets hectic. But I always love it when I do. It's work, hard work, but that's what I love about it!
What is the best part of being a feminine body builder
- I feel so empowered to think of myself as athletic for the first time, not to feel like the weakest, smallest, slowest person (too many years of being the second-to-last called on in gym class...).People come and talk to me at the gym including other women to ask me what I am doing and that feels good. Plus just seeing real muscles for the first time!

by jhelenadams on Aug 19, 2009 at 11:27 pm

And I agree with the others about the benefits of beign able to lift your own suitcases and boxes and having people be amazed that little me is so strong! Not as strong as some of you ladies, but that is just motivating so I can try to catch up!

by efsuffolks on Aug 14, 2009 at 8:45 am

 Squats 60 lbs x 2 12 reps 5 sets Deadlift 40 lbs x 2 12 reps 5 sets Calves 110 lbs 20 reps 5 sets Romanian Split Squats 25 x2 12 reps 5 sets Hamstring raises 30 lbs added 10 reps 5 sets Plate presses 260 lbs 10 reps 5 sets I didn't have any energy to do cardio today... I tried... got seven minutes in... and failed.

by efsuffolks on Aug 12, 2009 at 8:25 am

Great!
Thanks jhelen!!!  Glad to see you on the groups!
My week was decent eating was and horrible exercise wise but I started Monday with new vigor
For the week
item-goal/actual
Calories-2016/1856
Sodium 5 days under 2800/  2 days under 2800
macros- 35p.40c.25f/31p.39c.28f
soda limits 80/72
Cardio 5/2
weight 5/2
 
I did take a rest week this last week from exercising. (It'd been about 8 weeks...)

by allie0212 on Aug 12, 2009 at 9:23 am

Lifting at least 4 times a week, 4/4.

Cardio at least 2 times a week, 5/2.

Yoga/Pilates at least 1 time per week, 1/1.

Protein at least 85 grams per day, 4/7.

Fiber at least 25 grams per day, 5/7.

Green tea at least 1 cup per day, 7/7.

Lower BF% to 16% --completed (or pretty close, anyway)

by efsuffolks on Aug 13, 2009 at 10:12 am

 where is everyone 8-o

by cssb on Aug 13, 2009 at 12:42 pm

 walk for 30 minutes 3 times per week  3/3)
light dumbbell home exercises 3 times per week  4/3
abs  4/3
pu   2/3
 
sorry its late!

by efsuffolks on Aug 13, 2009 at 1:07 pm

 It's not late til it's friday...
just seemed a lil quiet

by jhelenadams on Aug 13, 2009 at 2:06 pm

(Ha-I am on my husband's computer again and can post) - this is a little late--from last week actually, but hey ...

So, I'm most encouraged to continue when (1) I am seeing results, however modest, and feel like what I am doing might actually be working, even if the scale isn't budging much, for example, BF% goes down a smidge or my husband comments on my legs or arms looking more toned, or (2) when I just feel good and empowered working out--when I am able to lift more or people ask me about what I am doing and want to learn more, it makes me feel good and I remember that feeling strong and healthy and being a good role model for others is also worth something.

I'm most discouraged to continue when (1) nothing seems to be happening in terms of reducing fat or building muscle and I start to feel it is too difficult to lose those last pounds, (2) I feel stressed and busy and start to get out of my rhythm. I am a creature of habit so I am most motivated when I am most consistent!

Anyway, just wanted to join the conversation, even if a bit late! Speaking of late, time for me to go to bed since it is 11pm here...

Kudos and "you go, girls!" to all of your out there!

by AyakoMono on Aug 13, 2009 at 3:00 pm

Blech.  
 
Actual/Goal
Lifting 3/3
Cardio 4/4
Protein 6/7
Fiber 6/7
Group Fitness Class 0/1
Sodium 4/6 
Soda - Again, Fudged up & didn't count it. But over. Always over.  
 
I might not be checking in next week. I'm having surgery Wednesday after being put on a clear liquids diet on Tuesday. They aren't sure when I'll get released, it all depends on what they actually have to do to me & how quickly I recover. It may mess up my check in the week after as well.
 
Completely unrelated: School starts this coming week and I'm psyched about taking Chinese this semester! Also, I have blue hair again!

Edited by AyakoMono, on August 13th, 2009 at 3:02 pm.

by bicycleprincess on Aug 13, 2009 at 3:46 pm

I'm having such a tough time getting back into my rhythm. 
Weights: 2/3
Cardio: 1/1
HIIT: 1/2
My food intake was way over.  I did notice yesterday when I was lifting that my body seems to be waking up again, but I've got to recalibrate my fiber and protein.  I bought a bunch of new music today to motivate myself to get to the gym.  Also, I'm leaving in a minute for about an hour of gardening, which motivates me to live well. 

by efsuffolks on Aug 13, 2009 at 5:14 pm

 Princess did you want to join in the challenge?
I can set you up on the score sheet if you'd like but fair warning there is only two check ins left

by OrganicBeauty on Aug 13, 2009 at 6:26 pm

Stay below Recommended Net Calories:  7 days out of 7
Eat at least 25 grams of fiber: 7 days out of 7
Eat at least 90 grams of protein: 6 days out of 7
Eat less than 2800 mg sodium: 6 days out of 7
Weight lifted: 6 days out of 6 days
HIIT: 1 days out of 2 days
Cardio: 3 days out of 2 days
Abs: 2 days out of 2 days
I was taking a break from HIIT to help my right calf muscle recover.  It felt fine today after my HIIT, so I think I am back on track.

by bicycleprincess on Aug 17, 2009 at 6:09 am

Nope, sorry, I misunderstood.  I didn't realize that this wasn't just a general check in for all members.

by efsuffolks on Aug 17, 2009 at 8:48 am

 not a problem princess... we'd love to have you join us though! 

by allie0212 on Aug 11, 2009 at 11:48 am

I have these calipers and I like them.  I may not be perfect in measuring but it sure makes me feel better to have some method of tracking it in between getting "formal" tests done.  I definitely recommend these!

by tARAtzu on Aug 11, 2009 at 9:00 pm

I like these calipers as well.  If done correctly, with more than one test site...it is very accurate.  Much better than the fickle scale...one day I can be 8% and then next 21%.  The calipers don't change like this, and they are a couple bucks....you can at least track if you have been losing BF or gaining it.

by Kemiliar on Aug 12, 2009 at 1:37 am

I bought one too, but I haven't tried it yet...
this would be a good week.

by efsuffolks on Aug 11, 2009 at 8:52 am

 Curl (with bar) 15 x2 10 reps 5 sets Tricep lift/press 40 lbs 10 reps 5 sets Bent over rows  35 lbs 10 reps 5 sets Dumbell presses 25 lbs x 2 10 reps 5 sets (ended up being less then usual since I used a bench) Lateral Pulldown  60 lbs 12 reps 5 sets Assisted (really assisted) pull ups 10 reps 5 times (God that hurt!) And then a weak 13 minutes on the treadmill. I started back into couch to 5k after being gone for two months cause of bad shoes and boy did I deteriorate... I'll get back down a few spots and work my way back up.   30 minutes on weights 13 minutes on treadmill total of 43 sad minutes
 
so really it was a weak sauce day

Edited by efsuffolks, on August 11th, 2009 at 9:15 am.

by efsuffolks on Aug 10, 2009 at 2:43 pm

 Squats 55 x2 10 reps 5 x deadlifts 35 x2 10 reps 5 x plate press 240 10 reps 5 x Rom. split squats 20 x 2 10 reps 5 x Hamstring raises 20 lbs 10 reps 5x lunges 20 x2 10 reps 5 x
 
20 minutes elliptical 
 
 
50 minutes total 
(would of gone full hour but I had to get to work )

by OrganicBeauty on Aug 10, 2009 at 3:37 pm

GREAT job at the gym!  I like how you spent your time.

by efsuffolks on Aug 10, 2009 at 3:58 pm

 definitely pales in comparison... 
but hey I went and did well enough

by linquida on Aug 10, 2009 at 9:11 pm

Thats' awesome that your kids are exercising with you! I think I'm gonna go try to talk my son into some yoga right now. Great idea.

by OrganicBeauty on Aug 11, 2009 at 4:30 am

At this point, all they want to do are the quick 10-15 minute videos, but my son (upcoming 6th grader) likes to walk on the treadmill for at least one episode (30 minutes).  He is so thin, though that I would like to encourage him to do pushups and core strengthening exercises.

by anglyn1 on Aug 7, 2009 at 12:09 pm

I'm most encouraged to continue when I can feel my clothes getting loose. 
 
I'm most discouraged to continue when my clothes are tight or I try stuff on and look like a behemouth.  Or wear something sleeveless...or a bathing suit.  Or see myself in shorts. 
 
Yeah I'm discouraged a lot more than encouraged.

by efsuffolks on Aug 7, 2009 at 12:47 pm

 Me to ang... In fact of late I can't even seem to find any encouragement... seems like I've gone backwards of late
 
My encouragement is when I feel strong and look good 

Edited by efsuffolks, on August 07th, 2009 at 7:01 pm.

by OrganicBeauty on Aug 8, 2009 at 5:43 pm

I feel that way too, so I avoid trying on clothes and haven't been to the pool for quite a while.  However, I saw a picture someone took of me today, and that was VERY discouraging.  We just have to keep doing what we know is right even if we don't see the visible changes anytime soon.  I am very frustrated that I have really only lost about 3 pounds since May.

by AyakoMono on Aug 8, 2009 at 7:00 pm

Yay: I love it when it's time for heavier weights and when I need smaller jeans.
 
Boo:  I hate when my designated week of rest gets screwed up. I don't like not knowing how my exercise routine will work with school this semester because I've had to completely rearrange my schedule. I also hate bloat and those super hungry days where I blow through a ton of calories by lunch.
 
I'm getting my BF tested again on Monday so let's hope that's encouraging...

by efsuffolks on Aug 6, 2009 at 10:16 am

 en. Therefore, it is generally recommended that people with mono avoid any contact sport and any other activity that could result in trauma to the spleen. I also advise that patients avoid weightlifting and sit-ups because of the strain they put on the abdominal muscles. I usually recommend brisk walking, because it is the least-stressful exercise to the abdomen, and because most mono patients do not feel like doing much more than that anyway.
 
http://yourtotalhealth.ivillage.com/exercising-safely-with-mono.html
 
 
Avoid contact sports and vigorous exercise: The spleen, which is a large organ in the left upper abdomen that filters and stores blood, often enlarges in mono. Rarely in mono (1 to 2 cases per1000) the spleen can rupture, a life threatening condition.  Splenic rupture most commonly occurs in the second to third week of the illness, and in one-half of cases is associated with trauma to chest or abdomen.
 
Delay return to exercise and sports:  Mono patients, especially college students, frequently have only one question when they are told they have mono: "When can I go back to school and sports?!" While the length of illness varies greatly from person to person, many patients note only one to two weeks of moderate to severe illness followed by up to two to three months of fatigue. However, while this fatigue requires increased rest, rarely does it need long-term bed rest. It is not usually necessary for students to withdraw from school due to mono. Light exercise, like casual, short walking, is fine if you feel up to it and don’t have a fever or dizziness.  Typically, a mono patient should not return to strenuous exercise or contact sports for a minimum of one, and sometimes two, months. Regardless, sports should not be resumed until cleared by the medical provider.
 
http://www.emory.edu/UHS/health_topics/mono.html
 
http://www.freakzonline.com/forums/showthread.php?t=28197
 
 

by efsuffolks on Aug 6, 2009 at 10:19 am

 Those are the references now here is what I think....
We are never to even workout with a moderate or heavy cold and this is definitely worse then a cold.  The way I see it, if we could gurantee we were going to workout light I'd say go ahead and do a light workout but we all know that none of us quite know the line of light to heavy...
my advice...
take two weeks off completely, focus on your foods, but two weeks have to pass before you atrophy  (sp?)  So it's two weeks before you even start losing muscle... take two weeks off... lets the drugs work... see how you feel... week three start back lighter and then by week 4-6 you should be to par.
 
IMHO so I'm not a dr. or anything 

by OrganicBeauty on Aug 6, 2009 at 10:25 am

I agree, plenty of rest!

by bicycleprincess on Aug 6, 2009 at 6:09 am

Burned 215 total for this workout?  That seems low.  Or is the 215 just on the elliptical?  I'm in awe of your workout! 

by OrganicBeauty on Aug 6, 2009 at 4:47 pm

215 is just the calories burned per the elliptical machine, not the weights, stretching, and warm-up.

by efsuffolks on Aug 5, 2009 at 7:04 pm

 I'd love to help you but I'm going through the same thing myself

by OrganicBeauty on Aug 6, 2009 at 4:07 am

I read someone's post about eating casein before bed, as it is slower digesting and still in your system for a morning workout.  I eat cottage cheese, ground flax seed and almond butter (.5 or 1 serving of each depending on how many calories I need). 
I don't eat in the morning until after my workout.  I start my workout a little before 4 AM and leave the gym at 5:45 AM.  When I didn't have kids, I brought clothes with me and took a shower and the gym and went to work from there.  Now, I have to be home by 6:00 AM so my husband can leave for work. 
 
I do the weights first and then the cardio, because the cardio always makes me hungry.
 
When I only get 5 hours of sleep, I still get up and go, but I guess I don't push myself as hard.  I always feel better afterwards.  The only time I feel stressed is when I do this three days in a row.  I sleep in later on Saturdays and Sundays, so that helps.
 
Good luck!  Morning workouts are the only thing that has ever worked for me.

by efsuffolks on Aug 5, 2009 at 8:22 am

 Item goal/actual
 
calories 2016/2164 Close enough I'm not sweating that
Sodium 5 days under 2800/ 5 booooyahhhhhh
Macs
35-40-25 / 24-42-32  disgusting and obismal 
soda 80/120   disgusting and obismal 
Cardio 5/3  disgusting and obismal 
weight training 5/1 wait for it..... disgusting and obismal 
 
I have not worked out since freakin thursday!  I'm using the excuse that I need a week off in rest but in honesty it's all laziness and glutony 

by bicycleprincess on Aug 5, 2009 at 10:56 am

Don't be too hard on yourself.  I've missed 2 months of workouts!  I just started back on Monday, and you have the wonderful feeling of getting back on track to look forward to. 
calories: on average 150 over - recalibrating my food pantry and weaning off the cocktail hour (so hard!);  cardio 3/3;  weights 1/1: I hate to see how 2 months of inactivity has weakened me
5 days is not too much to stray - you'll get back!  Thanks for all the inspiration from the strong women in this group!  I'll have more ambitious goals next week.

by AyakoMono on Aug 5, 2009 at 2:50 pm

Shiiiii--- I was 'on vacation' all week so I'm off my game like woah. I felt like poo at the gym today. Squats were super weak but I think I'll be breaking my PR on deadlifts sometime next week. No intervals today, I was so wiped by cardio time. Tomorrow is LISS.
 
Anyone here ever have trouble with their psoas?
 
Actual/Goal
Lifting 1/3
Cardio 2/4
Protein 3/7
Fiber 4/7 (Off by 1g a couple of days)
Group Fitness Class 0/1
Sodium 6/6  Again? Woo!
Soda Undocumented, but over

by OrganicBeauty on Aug 5, 2009 at 5:22 pm

I have eaten junk today and yesterday at work.  I worked much longer days than usual and around my normal dinner time, really gave in.  Also, they provided the lunches, which were not healthy and I ate the same thing for dinner, because I was there so long.  I just put the extra lunch in the fridge for later.  I came home so full and it was already almost my bedtime.  I have stayed up late, because yestereday, I needed more protein and fiber even though I was full, so drank a weird shake to get what I needed with the fewest calories.  Luckily I had enough today, because I am WAY to full to eat anything right now.  I really need to eat healthy and get this sludge out of my system.  I need to write tomorrow's workout and get to bed.  I really wanted at least 7 hours tonight.
Stay below Recommended Net Calories:  6 days out of 7
Eat at least 25 grams of fiber: 7 days out of 7
Eat at least 90 grams of protein: 7 days out of 7
Eat less than 2800 mg sodium: 7 days out of 7
Weight lifted: 6 days out of 6 days
HIIT: 2 days out of 2 days
Cardio: 2 days out of 2 days
Abs: 2 days out of 2 days

by cssb on Aug 5, 2009 at 5:29 pm

 walk 5/3
light dumbbell 3/3
abs 3/3
PU 1/3
I did all this in the last few days really. Last week was bad for me.  I was going to start bringing my daughter to daycare 8 weeks, but just couldn't after 2 days.  Then she got sick, then we had our 2 month vaccines, which gave her a fever.... so not a good week for me stress wise.  Hope fully this week will prove better.

by Kemiliar on Aug 6, 2009 at 6:18 am

SORRY I'm late!

Cardio 6 times per week: 1/6
Lifting 2 times per week: 0/2
Protein over 25% 6 times per week: 5/6

...such a bad week!
:-(

by anglyn1 on Aug 6, 2009 at 7:19 am

Lifting, twice a week: 1/2
 
Cardio, twice a week: 2/2
 
Calories, avg 1900: 1726/1900
 
Protein, 90per day: 764/630
So sorry for being late! :( 
 

by efsuffolks on Aug 6, 2009 at 8:15 am

It's not late til it's friday kids 

by OrganicBeauty on Aug 5, 2009 at 5:13 pm

I think you can buy a doorway pullup bar at most sporting goods stores.

by jhelenadams on Jul 31, 2009 at 1:11 pm

I love Russian twists!
BTW - I might have missed it before, but I was wondering how often you do such a long workout. it looks great but I already find 1 hr weights plus cardio is long enough. Do you find yourself able to sustain this 2-3x week? Do you alternate upper and lower body? If you're happy with this, of course, keep going! Power to you!

by OrganicBeauty on Jul 31, 2009 at 3:29 pm

I spend a little less than two hours at the gym 6 mornings a week.  I spend about an hour (45-65 minutes) weight lifting, about 10-15 minutes stretching (5 minutes before/after weights, after cardio) and the remainder of the time doing cardio or abs as follows:
 
Monday and Thursday Upper Pushing (weights) and HIIT (Elliptical)
 
Tuesday and Friday Upper Pulling (weights) and Abs
 
Wednesday and Saturday Lower Body (weights) and Cardio (treadmill).  Sometimes I have more time available on Saturdays and will walk longer, but not always.
 
Sunday:  REST
 
I stick with these muscles areas each time, but rarely do the exact same weight moves.  I try to mix it up. 
 
If no one else is in the gym, I turn the TV on with the volume loud and listen/watch a show or two while lifting (cardio has it's own TV, so I always watch TV there, but prefer not using the headset if no one is around).

by RachelLG on Aug 2, 2009 at 2:37 am

Wow, I wish I had the time to work out 2 hours a day! Good for you, Organic!! 

by OrganicBeauty on Aug 2, 2009 at 5:44 am

Rachel,
If I only had an hour, I would either do each for 30 minutes, or I would do weights 3 days a week and the other the opposite days for a total of 6 days.  I don't seem to burn as many calories as a lot of others do, so I really need the two hours. 
 
Of course, I have not been using a heart rate monitor so the calories burned during weight lifting are based on the site estimates and the cardio is based on the machine's estimates.  We know those aren't very accurate, but I dno't have the money for a monitor righ now. 
 
You have been doing great and at this point in the game, just having a consistent routin that becomes a habit is the most important thing you can do.  You should be very proud of yourself.