SS's Lifestyle Change Log

[ScintillatingStar]

Alright folks, don't get your hopes up. This is not going to be some amazing superwoman log, or as impressive as the other women's on here....but its me.

I'm looking to lean down and tone up, in other words appear more fit and not as frail. So, I've taken it on my own shoulders to make a lifestyle change. No more multi-servings of ice cream in one day, or non-stop junk food combined with 0 activity. I'm going to try to accomplish this by running tues/thursday with ab work out and lifting mon/wed/fri with weekends off. Saturday is my eat whatever I want day.

I'm currently trying to develop some sort of diet, but basically I'm focusing on eating 4 meals a day (upping from 3), no carbs at night, and some sort of protein/healthy carb/good fats at every meal. Perhaps that is flawed, I'll figure it out- I ordered the Ben Phillips book that was recommended.

At any point feel free to chime in- good/bad/feedback/pointers/your .02 cents/ whatever...I'm all ears.

Currently:
5'9" (which won't be changing;) ) and 134.

Yesterday I started with a short 1 mile run, and some abs.

Today I decided to lift a little.

**Disclaimer, I don't know what each plate weighs on the machine in my basement, I'll have to find out**
Leg Extensions
2.5 plates x 12
2.5 x 15
2.5 x 18

Bench Press
1.5plates x 12
1.5 x 15
1.5 x 18

Leg Press
3.5 x 12
3.5 x 15
3.5 x 18

Shoulder Press **Super weak, and have been having shoulder pain after any sort of working out with my shoulders
1.5 x 10 (2x)
1.5 x 8

Between each set I rested 30-45 seconds, more on the 30 end. Between each exercise I rested 1-1.5 minutes. It was super quick, and light and easy (except shoulder press) since this is my first time lifting in MONTHS

I'm exctied to keep doing this, hopefully I see some sort of improvement :)
As for diet, today I had Fiber One Honey Clusters for breakfast
1 large banana cut up with ANPB on light whole wheat for lunch
a roast beef sandwich with lettuce and a little bit of Russian dressing on 7 whole grain bread,
for dinner..i have not decided yet. I tend to get hungry for dinner, but don't know what to eat- so I eat nothing, have a salad, or....usually eat nothing. I'm working on fixing dinner. :dinner:

I decided to have Select Harvest's Chicken with Vegetable (Light).
other than the fact there are 480 mg of sodium, it seems healthy? haha

[takniteasy]

In and looking forward to following along. the only suggestions I can make are to take a look in the diet & nutrition forum. Lots of great eating plans there along with nutritional information.

Don't be surprised if your appetite increases with the weight training. You will need to feed those muscles and keep your body refueled.

the plates on machines are generally 5# increments. You may be able to locate the markings on the plates. Do you know what brand of machine you have? someone familiar with your particular machine might be able to give you some info on the weight.

good job and you are off to a great start!:)

[ScintillatingStar]

Thanks! There are so many diets out there that it gets overwhelming to figure out which one is best for me. I ordered "Body for Life" so hopefully the diet in there will be suitable for me with some tweaking.

The plates arent labled- I looked. I think that they might be more than 5lb bc theres a limited number on them..I'm going to look it up on the internet- god knows how old the gym is even though it looks brand new (Next to NO use!). It's a Weider Pro 9645

[ScintillatingStar]

OK well the manual for this gym is online. It states that the top plate is 6.5 and then it goes in 12.5 increments. However, there is a chart there that actually shows the weight resistance. It can be found here http://www.iconsupport.eu/europe/manuals/WEEVSY62000-171933(UK).pdf 3 clicks down (pg 4/25).

I'm not exactly sure how to read it.

[PeteM]

Rather then reply to your PM, I figured I would here as it may help out someone else.



I'm looking to lean down and tone up, in other words appear more fit and not as frail.


define this better - at the very least define a health, performance and body composition goal. For example
health - have more energy during the day -
performance - run for 5 miles continuously
body comp - decrease hip measurment by 2", increase chest measurement by 1"



So, I've taken it on my own shoulders to make a lifestyle change. No more multi-servings of ice cream in one day, or non-stop junk food combined with 0 activity. I'm going to try to accomplish this by running tues/thursday with ab work out and lifting mon/wed/fri with weekends off. Saturday is my eat whatever I want day.


These all sound like things that you need to do in order to move towards the goal you stated earlier. However, all together, they appear to be a drastic departure from what your currently doing. Pick one a focus on matering that single change. Once that has changed and becomes your new normal, focus on the next thing. This sets you up for long term success.



I'm currently trying to develop some sort of diet, but basically I'm focusing on eating 4 meals a day (upping from 3), no carbs at night, and some sort of protein/healthy carb/good fats at every meal. Perhaps that is flawed, I'll figure it out- I ordered the Ben Phillips book that was recommended.


In line with my previous comment, start with eating 4 meals a day. Once you can go 2-4 weeks, eating 4 meals a day, every day (keep track some where), then add your next adjustment. My vote would be to eat veggetables at each one of those meals.




Between each set I rested 30-45 seconds, more on the 30 end. Between each exercise I rested 1-1.5 minutes. It was super quick, and light and easy (except shoulder press) since this is my first time lifting in MONTHS


Good idea with the short rest intervals. I read in one of your other threads that you may consider a commercial gym at a later date. For now, I would strongly consider investing in a pair of DBs and abandoning the weight machine. You will be significantly further ahead in the long run.



I'm exctied to keep doing this, hopefully I see some sort of improvement :)


How are you going to determine this - this should relate back to the goals you set. If your not measuring your just guessing.



As for diet, today I had Fiber One Honey Clusters for breakfast
1 large banana cut up with ANPB on light whole wheat for lunch
a roast beef sandwich with lettuce and a little bit of Russian dressing on 7 whole grain bread,
for dinner..i have not decided yet. I tend to get hungry for dinner, but don't know what to eat- so I eat nothing, have a salad, or....usually eat nothing. I'm working on fixing dinner. :dinner:

I decided to have Select Harvest's Chicken with Vegetable (Light).
other than the fact there are 480 mg of sodium, it seems healthy? haha

If you ate 4 times today, I would consider it nutritional successful. If you didn't, you know what you need to do tomorrow.

[Tweak]

:rose:
Best of luck in your journey here, SS!

[ScintillatingStar]

Woot. Just finished- so I gota post!?

July 13th Cardio- No go :( 12 hour shift came home at 9:15 to it POURING, plus I had to do some research for the Special Education Teacher interview I had the next day..oh well, Thursday I'll def. have to go!

7/14
Bench Press
1.5 x 12
1.5 x 15
1.5 x 18
took 10 breaths as a break then did again to failure
1.5 x 32 suppose i could go a little heavier haha

Leg Extension
2.5 x 12
2.5 x 15
2.5 x 18
10 breaths but then Dad came home to ask me about the Teacher Interview- so it was more like a minute
2.5 x 14 (failure)

Shoulder Press **by far my weakest. I wonder how long before I'll be able to actually do these haha
1.5 x 10 (x2)
1.5 x 6 (failure believe it or not)

Leg Press
3.5 x 12
3.5 x 15
3.5 x 18 (had full minute rest-again dad asking questions about my interview)

I really focused on driving through my heels with the leg press, otherwise i tend to use the balls of my feet which doesnt work my muscles as well I feel. I also moved the plate to the closest hole after the 15 set, to make the 3.5 x 18 more difficult. I didnt do a failure set after that because I really felt those last few!

As for food today:
Breakfast-Fiber One Cereal Skim Lactaid Milk
Snack- 1oz mixed nuts
Lunch- ANPB on whole light wheat, Banana
Snack- Glass Lactaid and Apple
Dinner- to be decided, I have to go meet a Professor, so maybe I'll have something once I get home. Probably a Salad
Snack- Last night I had cottage cheese. 1 serving of that is TOO much for me! Tonight I'll have a half serving. I cant wait till my order of casein comes in- i'm going to freeze that and eat it like ice cream!:dinner:

[ScintillatingStar]

@Pete

My health goal is to feel more energy, I dont want to be be getting tired half way though the day. Also to not get injured as much. Lifting will hopefully keep those random neck/back tweaks away, and not feel so frail when i get knocked around

As for performance- I'd love to start running 8 minute miles again haha

Body Composition- Since I dont have a tape measure to give measurements- honestly my goal is to lean down and tone up- have a two pack, and visible quads, raise my butt up-actually get a butt back since its gone since i quit soccer!- and tone up my arm/shoulder.

Meals- I'm working on increasing, which I think I'm doing quite well. My biggest meal problem is dinner, i run out of ideas of what to cook or eat.
Ive been eating healthier the last 2 months or so, but havent been as cognoscente as I'm being now. I turned down jelly beans last night, and havent had any sweets since I started my 'diet' other than on my cheat day-saturday!
My current focus on meals beside increasing the number and keeping them healthy is to add fiber- mostly veggies

[ScintillatingStar]

Did a bit of cardio to see where I'm at.

1 mile run: 9:47
Stopped @ 6 minutes for 30 seconds and again at 7:22 for almost 30 seconds.

I'm happy with 9:47 considering it contained 1 minute of walking, and other than sunday, was my first run in over a month.

100 crunches on incline
Laddered, 40, then 30, 20, 10.

[ScintillatingStar]

7/16/10

Warm up 5 Minutes + stretching

In between each set i rested a timed 30 seconds, and in between each exercise i rested a timed 1.5 minutes

Leg Extensions
2.5 x 12
2.5 x 15
2.5 x 18

Bench Press
1.5 x 12
1.5 x 15
1.5 x 18

Leg Press
3.5 x 12
3.5 x 15
3.5 x 18 (45 sec rest between 15 and 18 reps instead of 30)

Shoulder Press
1.5 x 10
1.5 x 10
1.5 x 10 this is an improvement! even though i had to take breathers with the weight in the air for the last 3, i powered through

I felt pretty good. Legs were tired from yesterdays run, but they'll have all tomorrow to recover. Going on a 10-12 hour hike Sunday!

I do not have good symmetry with my arms. What should I do to improve this? I was thinking of adding another plate to all my exercises but the shoulder press for next week, but don't know if that is smart. Should I just increase the number of sets, number of rests, orr something different?

Lastly I get this popping in my ears. Its the same as when you yawn and your ears pop open...except mine STAY open- i just am breathing but they pop open and i can hear myself breath and talk in my head. Does anyone know what causes this? pressure change in my head? Its always happened when i do lifting


Diet:
Meal 1- Fiber One, Lactaid Milk
Meal 2- Light Whole Wheat ANPB Sandwhich, 5 Strawberries
Meal 3- Romain Lettuce, Grilled Chicken, Caesar Dressing
Meal 4- 2whole eggs, 1 egg white, 1/2 serving cream cheese, serving of cheese all mixed in.
Meal 5- ANPB

[ScintillatingStar]

7/18
AWESOME hike up one of the 46; Cascade Mountain! Only 45 left! haha, 2000ft of straight up climbing. Needless to say my calves were SHOT the next 2 days

7/20
I took 2 days off, things just didnt let me get done what I wanted to get done- but I made a change. I'm officially going to start working with free weights and get off of my home gym in the basement. Monday's will be chest and bis, Wed., back and tris, Friday, legs and sat or sun will be total body calisthenics

Sorry if i dont have the terminology for the exercises right...
Bent Over Rows
45 x 20
45 x 16
45 x 12

modified skull crushers
25 x 20
15 x 16
35 x 10

close grip tricep bench
35 x 20
35 x 17
35 x 15

one arm bench rows
25 x 20 Right arm, 15 Left
25 x 15 both
25 x 15 both

Attempted reverse pulls up onto the bar not sure what they are called- upside down pushups! haha
i did 3 sets of 3, but my friend helped me reach the bar for reps 2 and 3 of all three sets

Feels good to be moving real weights :)

[takniteasy]

Hello, is there anyone here? How's it going with you, still on track?:wavey:

[ScintillatingStar]

Yes! I didnt think anyone was actually checking in on this log since its not really comparable to the others on here in any sense.

I've got about 4 sessions i have to post! I'll get on it asap, i left my notebook at my friends where I lift.

I took this last week off though...between feeling sick and muscles killing me i just wasnt up to it. Plus, i felt like crap because I had a wedding/birthday/going out week, so my diet ate dirt :/

[ScintillatingStar]

OK wow! I fell behind in posting. Its been tough because I keep my notebook at my friends where I lift, then always forget to bring it home with me

7/21
Most likely I am referring to the exercises with the incorrect name- sorry. Also, this workout destroyed my triceps for over a weak with intense tightening of my muscles, i had to take 1.5 weeks off they went into a spasm. That is how weak they are. hahhaa

Bent Rows
45 x 20 x 15 x 12

Pullover
25 x 20 x 16 x 12

Bent Bench
(Right) 25 x 20 x 15
(Left) 25 x 15 x 12

Tricep BP
25 x 20
25 x 20
35 x 12

7/23-Leg Day

Squats - I wussied out.
Bar x 12
30 x 11
quit. just does not feel good-not in a 'uncomfortable way' but in a this hurts way.

Single Leg Calf Raises
30 (Bar) x 20 (right/Left)
40 (two 20 DBs) x 18 Right Left
40 x 18 Right/Left

Walking Lunges - These destroyed me and COMPLETELY made up for not doing squats IMO haha
30 DB (15 in ea hand) x 20 x 18 x 14

Ham Curls - I LOVE these!
25 x 20
35 x 18

7/26- Bi/chest
Bench
Bar x 20
65 x 16 (help with last 2)
70 x 12 (help with last 2)

Bicep Curls
15 x 16 x 15 Right Arm
15 x 14 x 15 Left Arm

Flys
5 x 20 2 arms same time
5 x 20 single arm R then left

8/2- I had to take a week off. I had VERY odd bruising on my legs, I'll have to post pics. i just was beat/exhausted and didnt have it in me :(

Bench
55 x 20
65 x 18 (help with last 2)
65 x 16 (help with last 3)

Bicep Curls
15 DB x 10 R/L 3 sets

Flys
15 DB x 8 x 12 x 10 Each Arm, single

Isolated Curls
15 DB x 8 R/L 2 sets

8/4
Bent Over Flys
10 DB's (so 20 ATG) x 20 x 18 x 16

Bear Claws- First time doing these! Full body workout!
50 x 12 Right arm
45 x 12 Left- Didnt want to overtrain one arm so i stuck to 45 LB there out
45 x 12 Right then Left- 3 sets

Back Extensions- belly down on bench, friend sat on my hamstrings
20 x BW for 2 sets

Tricep Curls
10 DB's x 12 for 2 sets

Friday- missed leg day due to a death

My diet has been roller coastering! When I eat healthy i am good for the day, but if i eat bad- its a bad day! Overall though its an improvement so I am happy. I pretty much have a two pack and am getting stronger. I need to focus more and get more strict/focus into my diet and lifting days and I'll be set!