Day 10 Weight Training

For today I decided to skip bread all together! I'm a big bread eater, even though I always eat as little as possible and only whole wheat.

I woke up really late today so my breakfast was really my lunch. So for lunch I kept it simple, I had 1 egg, salad, 1/2 tbsp of light ranch dressing, 1 slice of avocado, 1/2 cup of brown rice and 2 turkey sausages.

Eats info:

Calories: 292
Protein: 15gr
Carbs: 26gr
Fiber: 4.5gr
Fat: 14gr

I'm now getting ready to do my upper body workout followed by some zumba! Will update later.

Day 9 Weight Training

I wasn't to sore today even though I increased my weights from the original workout. So I guess I'm getting a little stronger. Which is a good thing. Got plenty of sleep which is also great, since I have trouble sleeping. Zzzzquil is really helping me.


My eats were pretty good til late night when I gave in to my baked lays craving, I had 2 servings then I felt guilty as hell.

Total Calories for the day:

Calories: 1664
Protein: 123gr
Carbs: 198gr
Fiber: 23gr

I'm still trying to figure out my eats. As suggested by the 5-4-3-2-1 HT diet  for me to reach my goal of 136lbs I'm supposed to eat

Calories: 1632
Protein: 136gr
Carbs: 136gr
Fat: 45gr

So as you can see I still need some tweaking!!! I also did 26 min of zumba for cardio which I find I'm now able to keep up without feeling like I'm dying!

Day 8 Weight Training

I haven't made a post in a couple of days but I'm gonna try to sum it up.

Day 8 weight training Lower body

Round 1
DB Squats - 15 reps 10 lbs
Calf Raises- 10 reps 5 lbs
Stationary Lunges- 10 reps 5 lbs
Dead lifts- 15 reps  10 lbs
Crunches- 15 reps
Side leg lifts- 15 reps
CATS -n -DOGS 4 reps held for 4 secs each






Round 2 & 3
DB Squats - 15 reps 20 lbs
Calf Raises- 10 reps 10 lbs
Stationary Lunges- 10 reps 10 lbs
Dead lifts- 15 reps  20 lbs
Crunches- 15 reps
Side leg lifts- 15 repsCATS -n -DOGS 4 reps held for 4 secs each

Plus on round 3 I also did:
Leg Press 2 sets of 10 reps 50 lbs
Leg Press 1 set of 10 reps 60 lbs (this was failure)


Total Calories for the day


Calories: 1563
Protein: 114gr
Carbs: 132gr
Fat: 55gr
Fiber: 15gr


I still need to work on my eating!

Day 7 Weight Training Update

Did my intervals today for 20 min on treadmill plus an additional 15 min of stretching and slow walking. I'm having a hard time breaking my habit of baked lays. Those are my weakness! A nice lady over at the rallyroom from buffmother.com website had a great suggestion and that was to put the servings in ziplock bags, that way it would help me control how many portions I eat. It really worked I had 2 servings last night vs half of the bag which is what I did last week when I had a weak moment. However eating those 2 servings last night still spiked up my carb intake by 44gr. Had I not eaten them. I would have been right around my goal of 136gr per day. But I need to move on, what's done is done!

On a good note I weight myself today and I'm back down to 172.5 lbs which made me really happy!!! Lets see how it goes.

Total calories for the day:

Calories: 1859
Protein: 128gr
Carbs: 167gr
Fat: 73gr
Fiber: 27gr

Day 7 Weight Training

I woke up at 10:30am today, ate breakfast at 1pm. I just wasn't hungry til then! I had an egg omelet 1 whole egg and 3 egg whites, slice of provolone reduce fat cheese. Spinach and tomatoes chopped up. One ole soft taco tortilla put the omelet in it, covered it with the spinach or tomatoes. Oh and 2 slices of turkey bacon plus a bit of light mayo.

Totals:
Calories: 397
Protein: 31gr
Carbs: 26gr
Fat: 17gr
Fiber: 2gr

I'm going to do my intervals workout in a few mins, it's about 2:30pm now. Will make an updated post later for the day!

Day 6 Weight Training Update

I decided today was gonna be my rest day instead of tomorrow. I will do my intervals tomorrow and then begin my split workout weight training routing on Monday starting with upper body and heavier weights, maybe 8-10 lbs.

For lunch today:
Calories: 219
Protein: 14gr
Carbs: 22gr
Fat: 9gr

Snack
Calories: 173
Protein: 5gr
Carbs: 26gr
Fat: 7gr

Dinner
Calories: 481
Protein: 11gr
Carbs: 30gr
Fat: 11gr

Total So Far for the day
Calories: 1154
Protein: 63gr
Carbs: 136gr less 25gr fiber makes this 111gr
Fat: 39gr


I still need to improve by increasing my protein by 73gr and decreasing my carbs by 11gr. I'm still struggling with this. I'm gonna see if I can make a trip to GNC to purchase a protein shake higher in protein than the one I'm using. I have to admit this, I did not drink a shake today! Had I done so, I would have at the very least had 40gr more of protein for the day. I guess I struggle with this because I'm not a big meat eater, I tend to favor carbs more!

Day 6 Weight Training

I woke up today feeling great! A little sore but nothing like after the first day of working out! Amazing how quickly your body reacts to whatever you through at it!

My plans for today is to take it easy, maybe do my intervals and maybe do some groceries. Tomorrow will be my rest day. I woke up at 6:38am but I didn't roll out of bed til about 7am, had breakfast at 7:30am.

Calories: 292
Protein: 15gr
Carbs: 28gr
Fat: 14gr

Day 5 Weight Training

I woke up today my upper body is a little sore from yesterday upper body workout but not too bad. The following are the totals for my breakfast

Calories: 895
Protein: 51gr
Carbs: 122gr
Fat: 22gr

Way more than what I would have wanted but seems that what really put me overboard mainly for my carbs intake was a banana I ate while I was cooking (I was starving so I couldn't wait) plus 3oz of baked lays I had! I'm totally hooked on those so excluding them from my diet has been hard. I had a withdrawal break down, gave in and had some!

I am finally ready to do my lower body workout! My lower body is slightly sore but hardly nothing. I am following the Hormonal Time book's workout, I'm going for it today! My pre-workout meal:

Calories: 117
Protein: 12gr
Carbs: 9gr
Fat: 4gr

Lower Body Weight Training Workout

Round 1
DB Squats - 15 reps 5 lbs
Calf Raises- 10 reps 5 lbs
Stationary Lunges- 10 reps 5 lbs
Dead lifts- 15 reps  5 lbs
Crunches- 15 reps
Side leg lifts- 15 reps 5 lbs
CATS -n -DOGS 4 reps held for 4 secs each

I repeated the above circuit 3 times. 5 pound weights may not sound like a lot but I felt it!

Post-workout meal same as yesterday:

Ate a small baked potatoe for it's high GI and a protein shake plus some black beans.

Calories: 298
Protein: 27gr
Carbs: 40gr
Fat: 2gr

These were my totals for dinner:

Calories: 311
Protein: 38gr
Carbs: 28gr
Fat: 3gr

Night snack I screwed up once again today! I had some more baked lays, man I hadn't realized this but I feel like a drug addict when it comes to those! They are so addictive! This is the outcome

Calories: 480
Protein: 8gr
Carbs: 88gr
Fat: 12gr

Pretty bad!! Anyway This is what my totals were for the whole day:

Calories: 2084
Protein: 133gr
Carbs: 286gr less 31gr of fiber 255gr
Fat: 44gr

This isn't easy my goal is:

Calories: 1750
Protein: 136gr
Carbs: 136gr less gr of fiber
Fat: 45gr

I guess I'm doing good on the fat part of it and close to the protein goal but my carbs are way off!!!!
Really need to work on this, logging really helps to figure out what you're doing wrong!

That's it for the 5th day!

Day 4th Weight Training

Today is Thursday August 16th. My lower body is still sore but not as bad as it was on the previous 2 days. Upper body was fully re-cooped as I call it. So I decided to begin my split routine and start with my upper body weight training workout followed by 20 min intervals.

Had breakfast/pre-workout meal.

1 egg plus 3 egg whites only omelet on a tortilla with slice of low fat cheese, plus spinach, tomatoes, a bit of light mayo. 3 slices of turkey bacon

Calories: 457
Protein: 33gr
Carbs: 33gr
Fat: 20gr

Upper body repeated all of these exercises in this order 3 times. I used 5lbs weights for all.
Round 1
Knee Push ups - 10 reps
Bent over DB rows- 10 reps
Chair Dips- 10 reps
Shoulder press- 10 reps
Bicep curls- 10 reps
Triceps extensions- 10 reps
Ab Knee ups- 15 reps
Lateral shoulder raises- 10 reps on each

Round 2

Knee Push ups - 8 reps ( I couldn't do 10)
Bent over DB rows- 10 reps
Chair Dips- 6 reps ( I couldn't do 10!)
Shoulder press- 10 reps
Bicep curls- 10 reps
Triceps extensions- 10 reps
Ab Knee ups- 15 reps
Lateral shoulder raises- 10 reps on each

Round 3

Knee Push ups - 6 reps ( I couldn't do 10)
Bent over DB rows- 10 reps
Chair Dips- 6 reps ( I couldn't do 10)
Shoulder press- 10 reps
Bicep curls- 10 reps
Triceps extensions- 10 reps
Ab Knee ups- 15 reps
Lateral shoulder raises- 10 reps on each

On the 2nd and 3rd round I couldn't do all the 10 reps but I did my best!

I immediately ate a small baked potatoe for it's high GI and a protein shake for my post-workout meal.

Calories: 219
Protein: 22gr
Carbs: 29gr
Fat: 2gr

Then I did intervals of 2-1 on the treadmill, 2 min of fast walking no incline at 2.6 mph and 1 min of 3.7 mph incline at 4. I did this a total of 4 times. This may not sound like a lot to some of you but I felt it! I know I will get better as I get stronger and in better shape.

I still have to eat dinner and one or two more snack so I might make a last post later on about that. I'm really having a hard time eating 5 to 6 meals a day!

Cya in my next post

Day 1 - 2 and 3 of Weight Training Journey

Monday August 11th was my first day of weight training. I followed Jillian Michaels workout video Ripped in 30, which wasn't too hard or too bad at the time. But this of course was a big huge mistake lol. I dove right in, did a full body workout. I used very light weight only 3 and 5 lbs weight but boy did I feel it the next day!!!

The next morning on Tuesday I could not move!! I felt like I had been hit by a truck several times, not just once lol. My upper and lower body were in shock I guess, so I took this day off even though I didn't want to. Took advantage of the day to educate myself even more, read and read all day. Read Hormonal Timing book by buffmother.com a couple of times plus articles on my favorite websites listed on my first post.

I decided I'm going to go with a split workout routine plus interval training for cardio. Plus I put together a few food choices to try for my pre-workout and post-work. I also downloaded FitAssistant to log my food intake. It's a really good program for my purpose. From I figured based on the HT book and others advice I need to consume about 136gr protein/102gr carbs/ 45gr of healthy fats. Believe it or not consuming these amounts in the right combination isn't an easy thing to do. I'm still trying to up my protein, the closest I've come to that figure was 113gr of protein on a single day! The carbs isn't that hard to do and neither is the fat. As a matter of fact I have to keep an eye out for these two or I might just go overboard.
 
Wednesday came around but I was even worst. Now, guilt started to settle in about not working out with weights but somehow I managed to do some Interval training for 26 min late in the afternoon. I used most of the morning to read from experts on weather anyone should workout a body part while still sore from previous workout.

Here are my findings and conclusion. Wait til your achy muscles are not sore or the very least lightly sore. Working them out while sore, sorta defeats the purpose of weight training! Basically in Lehman's terms....when you weight train you are basically destroying your muscles (alot goes on very technical which I won't go into on here). Then with a proper diet and rest your muscles repair themselves and comes back stronger. So if you work them out before they've repaired themselves you are not letting them get stronger!

Interval training during this soreness stage is ok as long as you don't over do it!

Weight loss and Nutrition Start!

I haven't done any exercise at all in almost 2 yrs before last week. I started doing Zumba Tuesday August 6th, I weight 172lbs. I did Zumba 4 times last week plus I watched what I ate, wasn't dieting however I tried to control my portions. I can't tell you how disappointed I was when I woke up, weight myself on Saturday August 11th only to find out I had gained 5 lbs. I was up to 177 lbs! OMG how could this be I asked myself! I refuse to accept this!! I wasn't looking for a big drop but at least 1/2 pound loss to encourage me or worst case scenario nothing at all. But no, of course not, it was much worse I had gained 4 lbs! Needless to tell you this made me want to give up asap, I almost did. It takes so little for some of us humans to quit! But I didn't, instead I decided to take this stubborn body machine of mine and tune it up.

So I started remembering some of the things I had learn about nutrition in the past plus decided to spend the weekend researching and learning as much as I could about weight training, losing weight and nutrition. I decided I don't want to be skinny fat! For those of you wondering what this means is this for example in the pic below the girl is skinny but flabby, not very attractive to look at.

 In the picture above the girl on the right is super skinny but has higher body than the fit girl on the left, who is still skinny but very fit and toned and she looks 10 times healthier. That is what I want and am going to strive for. I'm not going to do crash diets for quick weight loss no excessive cardio, these two things will only defeat what my goal is. Instead I have to eat enough of the right combination of healthy carbs, protein and fats for my ideal goal weight and train hard with interval training as my cardio.
 
Some very good sites to educate and get inpiration are:

buffmother.com - I purchased the book and joined the rally room, great site. This girl has proven it can be done at any age and at any fitness level you are currently in.

bodybuilding.com - great informative advice on nutrition and training

builtlean.com - excellent site, very informative and very realistic info on here

Well that's it for this post entry. Will post the next one in a few!