*Keliska* Log

[keliska]

Hi,
I decided write journal...so here it goes.

I'm 5'6"
114-116lb
goal..fat loss!!

Today is 25/05/05 Tuesday
after wake up weight 114lb.

1. 1/2 cup oatmeal,
1/4 cup plain yogurt
1/4 cup Kefir
15g protein
before workout 1000mg carnitin

workout
25 min HIIT trademill{5 min warmup..incline2%, 5.5speed, then 2 min 6mph then walking 4.5mph.....5 min cool down}

LEGS
Deadlifts 3x10 {60lb, 80 lb, 90lb..include bar}
Leg ext. 3x10 { 75lb, 83, 90lb}
Leg curl 3x10 { 75, 83,83lb}
seated leg press 3x12 { 140lb}

2. protein 20g+ 500mg carnitin
3. veggies {lettuce, spinach, FF dressing, 1 TB. low-fat parmasan, 1/2 tomatoes, chicken breast {20g protein}

now I'm going to the work {weitress}

4. 1/2 bars Nitrotech + 8 baby carrots+ oyestr crackers
5. veggies {lettuce, pepperes, vinigr., 1 TB parmasan, 1/2 chicken breast

6. before bed 1/2 cup FF cottage cheese + 1 teas Peanut butter

 

[PaganPunkstress]

hi!!
good luck on your goals!
*hugs*

 

[skittles]

Good luck

 

[*Bunny*]

Good luck with the log

If this wasn't already discussed, I would recommend taking your measurements and getting a body fat test (calipers) to help track your progress.

Best of luck

 

[keliska]

OK, I'm here
today I measure myself, so
CHest 34inch
waist 25,5 inch
hips 35 inch
BF?????????????????????

Wensday 25/5/05
weight 115lb

today I overslept, so I haven't time prepare my breakfast, I didn't feel good, in the morning my stomach hurt me, I don't know what happend
Nutrition:
1. I wrote I haven't time for breakfast, so I took Nitrotech bars, 1/2 cup FF yoghurt
now I'm going working...my stomach littel hurt me, I look as I'm pregnant..my abs maybe bloated or I don't know, my pants are too much tighter..maybe some water retention..

2. apples, some rice crackers
3. veggies { spinach, lettuce, viniga, 1 TB parmasan, 1 teas. imitation bacon bits + 1/2 cup cottage cheese FF

4. protein puding - homemade { protein+water and litel bit milk, splenda, 1 Tb cornstarch...yumi yumi..I add littel bit wheat cornflakes and 1TB cottage FF

now I feel littel better, so I going workout

before workout 1000mg carnitine

BACK
5 min warm up on stepper
Front Pulldown 3x 10, 9,9
Seated Cabel Row 3x 10,10,8
Bent over Barbell Row 3x 10,10, 8
Hyperextension 2x10,10
Deadlifts 2x 9,8

5. protein 20g+ veggies {just green veggies}+ 1/4cup oatmeal

maybe before bed I'll take cottage cheese,

hey girls I don't understand how could I gain during four days almost 4 pounds is it normal?

 

[Ulter]

Not a girl but when did you gain 4 pounds? It's not written here.

 

[keliska]

4 days ago I had 111 now today in the morning I had 115, now in the nnight I have 116

 

[Ulter]

The cause could be anything from a surge in carbs, I don't know what you ate before his log. It could be hormonal, your period, etc. But whatever the cause is, your weight gain is water. So it should come off as fast as it went on if you can determine what caused water retention to build up in you.

 

[Sassy69]

If you weigh yourself several times during the day and at the same times each day, you will see all sorts of crazy fluctuations in your weight - like Ulter said - its mostly water weight. Could be from "that time of the month", maybe you ate soemthing that was salty, maybe you just loaded some carbs or just over the course of the day you are consuming more food and liquid. It is more important to watch the TREND of your weight and also your bodyfat. And you can also just note how your clothes fit and how you feel along w/ the weight / bodyfat readings -- are your clothes fitting better? do you feel like you are retaining water, etc. You can't really look at each individual weight readign and draw a conclusion about them because they are really just snapshots in time of how much of muscle, fat, water, everything is in your body at the time you step on the scale.

 

[keliska]

thanks, I was thinking that is because water retention, I don't care much about weight..anyway I weigh myself each day in the morning after wake up, but what about worring is..my clothing my pants, jeans are much tighter..everything pinching me.

 

[Daisy_Girl]

thanks, I was thinking that is because water retention, I don't care much about weight..anyway I weigh myself each day in the morning after wake up,

Then why weigh yourself?If you don't care about it, then don't do it. It is silly to.

I haven't stepped on a scale in well over 6 months - and even then, it was at the doctor's office. That is the only place I weigh myself.

Without knowing your bodyfat percentage, weight is TOTALLY meaningless.

 

[Raina]

"Without knowing your bodyfat percentage, weight is TOTALLY meaningless"

Isn't that the truth!

I probably weigh myself every week or so. What I tend to care about more though is my body fat %age and seeing things change when I measure myself with a tape.

 

[keliska]

Hi,
today I woke up around 11...nice sleeping

so today is 26/05/05 Thursday
weights 117lb ..I can't belive...I feel as ballon, my body pulse..I don't understand..maybe is it because I have some pills for thyroid..I'll be cry!!

All day I was at home, today I did it nothing, just wats Tv, chat with friends, cleaning house..outside raining..beutiful weather for rest.

Nutrition

1. 1/4 cup oatmeal
1/4 cup plain yogurt
2TB FF yogurt {fruit}
2 egg whites
1 teas. PB
1/2 cup kefir

2. 20g protein
veggies {lettuce, spinach, vini., parmasan, imitation bacon bits, 1/2 tomatoes]

3. littel bit homemade FF, no sugar cheesecake

4. protein pudding..homemade {protein, water, 1 Tb cornstarch
veggies

5. before bed I'll take some veggies and cottage

Training

OFF

 

[Daisy_Girl]

so today is 26/05/05 Thursday
weights 117lb ..I can't belive...I feel as ballon, my body pulse..I don't understand..maybe is it because I have some pills for thyroid..I'll be cry!!

I thought you didn't care about weight ......... ??? Weighing yourself everyday seems VERY counterproductive to me. You ARE getting worked up about it.

 

[The Shadow]

I thought you didn't care about weight ......... ??? Weighing yourself everyday seems VERY counterproductive to me. You ARE getting worked up about it.

Maybe I missed it

arent you like 5'6'?


How/why/where are you expecting to lose from??

 

[keliska]

I try send my pictures...oh I can't see on me..I look terrible..3 years workout??

 

[The Shadow]

You dont need to be losing...you need some LBm

 

[velvett]

Hi,
today I woke up around 11...nice sleeping

so today is 26/05/05 Thursday
weights 117lb ..I can't belive...I feel as ballon, my body pulse..I don't understand..maybe is it because I have some pills for thyroid..I'll be
OFF

What thyroid pills are you taking?

Humor me - drop the dairy, no yogurt, no cottage cheese, only eat protein that is animal flesh or almonds/peanuts, no bacon bits, no nitrotech or any other bars.

ONLY eat greens and green veggies, animal flesh or nuts and an apple or two in the first half of the day and drink no less than one gallon of water for three days.

and report back, after those three days you can introduce some white rice (yah white not brown) 2 servings in a day 1/4 cup each. Then after three days of that report back again.

do not eat anything that comes out of a box (except rice), bottle or any other type of container (except the nuts).

DRINK A LOT OF WATER

 

[keliska]

I know I wrote that I don't care about weight, but this is my ritual, I measure each day basal temperature and weight..it's for my survey, ..I know but I'm afraid..because I can't put on my clothing..my jeans are tighter, my panties..

 

[superqt4u2nv]

You dont need to be losing...you need some LBM
w3rd

 

[treilin]

Your pictures look similar to Skittles when she first started. Just follow the Shadow plan you'll firm up and gain some lbm. You'll be a lot happier with the results then doing ridiculous cardio, eating nothing, and focusing on a scale! Get the digital calipers. They will help keep your head on straight!

 

[courtneybcca]

yeah girlie welcome... throw out your scale!!! take your measurements and scale weight once a week at the very most!! from your pictures I would say you need to hit the weights hard... lower your cardio and start eating good whole food...

 

[*MissFit*]

Well like u hun i'm 5'6.. but i weight a couple pounds more (120ish) and have a bit more muscle to me.. what these guys r saying about adding more muscle is all correct.

Stop obsessing about the scale. It is not your friend. I don't stay in the gmy doing hours of cardio, but i do hit the weights pretty hard, and my body loves me for it.

It takes time and it's requries dedication on your part - so don't give up.

Drop the processed food and the bars, up the water intake and give yourself a few weeks on the new schedule and you will see results.

 

[*Bunny*]

^^^
I agree with EVERYTHING everyone above me has posted...

Remember, if you are genuinely using the scale to track data points for your 'survey' then you shouldn't be getting this worked up about the numbers.

Thank you for posting your pics. For emphasis, I think you need to add some lean body mass (LBM).

TGIF!

 

[Evil_Frisky]

What thyroid pills are you taking?

Humor me - drop the dairy, no yogurt, no cottage cheese, only eat protein that is animal flesh or almonds/peanuts, no bacon bits, no nitrotech or any other bars.

ONLY eat greens and green veggies, animal flesh or nuts and an apple or two in the first half of the day and drink no less than one gallon of water for three days.

and report back, after those three days you can introduce some white rice (yah white not brown) 2 servings in a day 1/4 cup each. Then after three days of that report back again.

do not eat anything that comes out of a box (except rice), bottle or any other type of container (except the nuts).

DRINK A LOT OF WATER

Vel.. why do you suggest white rice?

I had a friend (trainer) also recommend to use white instead of brown during my dieting phase... he gave some explination but can't find the email.

White rice doesn't agree with me... bloat from hell.

 

[keliska]

Hi, thanks for advices...I decided agree with your advices...I try make changes..now I make new eating schedule..and try change workout routine..I do it long time 4/week weight routine, but now it is boring for me..can you write me where can I finde some workout routine..some splits??
thanks..Now I go try finde some...

 

[Evil_Frisky]

Hi, thanks for advices...I decided agree with your advices...I try make changes..now I make new eating schedule..and try change workout routine..I do it long time 4/week weight routine, but now it is boring for me..can you write me where can I finde some workout routine..some splits??
thanks..Now I go try finde some...

Check out The Shadow's project thread

 

[Roonytunes]

What thyroid pills are you taking?

Humor me - drop the dairy, no yogurt, no cottage cheese, only eat protein that is animal flesh or almonds/peanuts, no bacon bits, no nitrotech or any other bars.

ONLY eat greens and green veggies, animal flesh or nuts and an apple or two in the first half of the day and drink no less than one gallon of water for three days.

and report back, after those three days you can introduce some white rice (yah white not brown) 2 servings in a day 1/4 cup each. Then after three days of that report back again.

do not eat anything that comes out of a box (except rice), bottle or any other type of container (except the nuts).

DRINK A LOT OF WATER

I'm curious about what you recommend here. Is this a plan to eliminate water bloat? No complex carbs? Just green veggies and apple? Why white rice over brown?

Curious George wants to know

 

[keliska]

Ok, so I found some training tips..please help me design..which is better..or if this is Ok for build muscle

1.
MOnday
Bench press
Incline press
Militarry press
Side-raise
Triceps extens.
Kickback

Tuesday
Spinning

Wensday
Squat
Lunges Stiff-legged Dead-lifts
Leg curls
Calf raise

Thursday
spinning or moderate cardio

Friday
Pull-down
Seated row
Bent-over Raise
Shrugs
Barbell curls
DB curls

Sat
OFF
Sun
OFF

Every exercise 3x10-12repundefined


Or second choice is

2.
MOnday
Legs
squat
Leg press Deadlifts
Leg curls

Tuesday
Shouldrs+calv
Militarry press
Lying laterel raises Standing calf seated calf raise

Wensday
Back+biceps
Assisted pull ups
Deadlifts
Barbel row
barbell curl
Incline dumbels curls

thursday
chest+Triceps
Incline Dumbel Bench
Incline flyescabel crossovers
Pushdown
triceps extens.

Friday
spinning

Saturday+Sunday
OFF
every exercise 3x10-12
This split is very similar what I doing now..long time..

so what do you think..which is better for muscle..if any..you can help design me some other I'll appreciate it!!
thanks and sorry for long post

 

[velvett]

I'm curious about what you recommend here. Is this a plan to eliminate water bloat? No complex carbs? Just green veggies and apple? Why white rice over brown?

Curious George wants to know

Very basic food allergy test.

covers:

dairy/casein
whey
wheat
yeast

and interesting enough you can have sensitivities to the germ that remains on brown rice where as white rice has the husk, bran and germ layers removed.

The apple has insoluble and soluble fiber to cover the missing fiber with the brown to white rice, not to mention it's rich in vitamin C, and potassium.

Keliska - has complained of this for a while that I can recall so I think it's worth trying.

 

[keliska]

Friday 27/05/05

Weight 118lb...I still don't understand..today I had bad nights..I could't sleep..my heart beat too fast, everything sweeling..my legs, hands..all my body...maybe my hormons are crazy..maybe form thyroid pills, the name of pills are "THYROID"

Nutrition
1. 1/4cup oatmeal
1/4 cup plain yogurt
1/2 apples
2 TB FF fruit yogurt
2 egg whites

2.
1 apples+1 teas peanut butter

3. 6 oz chicken breast
veggies
1/4 cup oatmeal

4. 1/4 cup oat bran cereal+water+ 15g protein
veggies

Workout
5 min warm up on stepper
2x10 push ups
Bench press 3x 10,8,8 {40lb, 50,50lb}
Incline Dumbel Bench 3x 10 {20lb,20,20}
Cable crossovers 3x 10

after weights 45 min cardio {HR between 140-158}

5. 15g protein+ 1/4 cup oatmeal+ veggies

Before bed I take cottage chees yet

 

[keliska]

Hi girls, I have finde this workout split, what do you think about this, is it enough for muscle built I appreciate your advice..thanks
1.
MOnday
Bench press
Incline press
Militarry press
Side-raise
Triceps extens.
Kickback

Tuesday
Spinning

Wensday
Squat
Lunges Stiff-legged Dead-lifts
Leg curls
Calf raise

Thursday
spinning or moderate cardio

Friday
Pull-down
Seated row
Bent-over Raise
Shrugs
Barbell curls
DB curls

Sat
OFF
Sun
OFF

 

[keliska]

Saturday 05/28/05

weight 117

Nutrition
1. 1/4 cup oatmeal
1/4 cup plain yogurt
2 egg whites
1/2 grapefruit

2. 1/2 grapefruit
1/2 chicken breast

3. 1 cup baby carrots
1/2 cup cantaloupe
1/2 cup chicken breast

4. veggies
1/2 chicken breast

5. homemade protein pudding
1/2 cup plain yogurt
veggies

Workout

Shoulders+biceps+triceps+abs

Militarry press 3x 10,8,8
Front lateral raise 3x 10,8,8
lying lateral raise 3x10,8,8

Barbel culs 3x 10,8,8
Incline curls
assisted dips 3x10
skulcrusher 3x10

6. 20g protein
veggies

7.cottage cheese+1 TB pB

 

[velvett]

No one listens to me.

 

[Daisy_Girl]

No one listens to me.

And Vel, WHY you are suprised?

 

[jenscats5]

And Vel, WHY you are suprised?

Exactly!!

 

[velvett]

And Vel, WHY you are suprised?

Exactly!!

because I'm insane....
Sheeeeeeeeeeeeeh nearly 4 years, one has got to wonder

 

[Daisy_Girl]

because I'm insane....
Sheeeeeeeeeeeeeh nearly 4 years, one has got to wonder

Babe, I know most of us listen to you .... there are others here, not so much. But then again, they don't listen to ANYONE. *ahem*

 

[jenscats5]

Babe, I know most of us listen to you .... there are others here, not so much. But then again, they don't listen to ANYONE. *ahem*

EXACTLY!!

 

[velvett]

Babe, I know most of us listen to you .... there are others here, not so much. But then again, they don't listen to ANYONE. *ahem*

Oh I'm just cranky.
Ignore me.

 

[jenscats5]

Oh I'm just cranky.
Ignore me.

We can't ignore you cuz you're Velvel-icious!!

 

[keliska]

OK girls, today belive me or not I made change really..
Sunday 05/29/05

I wake up at 11 AM

Nutrition

1. 1/2 cup oatmeal
1/2 grapefruit
4 egg whites
cinammon

2. homemade protein puding {25g protein}
1/2 cup oatmeal
veggies

3. 1/2 chicken breast
veggies
1/4 cup rice

4. protein shake...I'm at work I haven't time prepare something

5. chicken breast
veggies

6. cottage cheese 1/2 cup
1 TB PB

today I felt really full!

Training
OFF
so what do you think..is it better?

 

[keliska]

hi girls..ok at first I didn't ignored you...I'm just littel confused..I know that I still eat not too much..still in my journal is "dairy" but the doctor said me that dairy product is good for me, buecause I had problem with imunne system after antibiotik...so because I must eat yogurt..live cultures and kefir..now because I felt like shit..I try stop it..I think that I'm not allergic to dairy..so today My nutrition is

1. 1/2 cup oatmeal
cinammon
3 egg whites
1/2 apples

2. 1/2 cup oatmeal
1/2 chicken breast
veggies

3. 1/2 chicken breast
veggies
1/4 cup rice

4. protein drink+ 1 cup baby carrots+ 1/2 cup cantaloupe

5. chicken breast
veggies+1 teas. olive oil

6. cottage cheese1/2 cup
1 TB PB

Training
OFF

 

[keliska]

Hi,
today is Tuesday 05/31/05

Nutrition
1. 1/2 cup oatmeal
3 egg whites
1 apples

2.1/2 grapefruit
homemade protein puding {15g protein}

3. after workout
20g protein
veggies
1/2 grapefruit

4. 1/2 chicken breast
veggies

5. 1/2 chicken breast
veggies

6. cottage cheese 1/2 cup
1TB PB

Training...I made some changes now I'll be do it 3 day splitt and 2 days cardio

so today
Chest+Shoul+tric.

Bench 4x 10,8,8,8
Dumbel fly 4x 10,9,9,9
cabel crossovers 2x 10,8
militarry press 3x 10,8,8
Lateral raise3x 10,8,8
Rear dell fly 3x10,8,8
Tric extension3x12,12

 

[The Shadow]

Hi,
today is Tuesday 05/31/05

Nutrition
1. 1/2 cup oatmeal
3 egg whites
1 apples

2.1/2 grapefruit
homemade protein puding {15g protein}

3. after workout
20g protein
veggies
1/2 grapefruit

4. 1/2 chicken breast
veggies

5. 1/2 chicken breast
veggies

6. cottage cheese 1/2 cup
1TB PB

Training...I made some changes now I'll be do it 3 day splitt and 2 days cardio

so today
Chest+Shoul+tric.

Bench 4x 10,8,8,8
Dumbel fly 4x 10,9,9,9
cabel crossovers 2x 10,8
militarry press 3x 10,8,8
Lateral raise3x 10,8,8
Rear dell fly 3x10,8,8
Tric extension3x12,12

ONE exercise for tris?

 

[keliska]

oh I forget..BEnch dips 3x15
what do you think is it enough what I did it.
thanks

 

[The Shadow]

well......2 is certainly better than 1 exercise.....



I would not be doing a split...but it all comes down to how many days you can get to the gym

 

[keliska]

HI,
I needed change with workout routine, long time I did it..4days split and 5days split.Now I feel boring with this. so I have found this schedule

1.Chest+Shoul+Tri
Bench
Dumbel fly
Cabel crossover
milittary press
Lateral raise
Rear dell fly
Tric extens
Bench dips

2. spinning

3. Legs+abs
Squats
deadlift
Leg exten
Lunges

4. spinning

5. Back+bic
deadlifts
Pull down seated row
biceps curl
incline bic curl

6.+7.OFF or just light cardio

so what do you think, is it enough? I appreciate your advices.
thanks

 

[keliska]

Wensday 6/1/05

Nutrition
1. 1/2 cup oatmeal
20 g protein
1 apples

2. 1/2 apples
8 pieces soy chips
20g protein

3. chicken breast
veggies
1/4 cup oatmeal

4. 20g protoein
veggies
5. cottage cheese +1 TB PB

Training
spinning class

I felt great today



Thursday 6/2/05

1. 1/2 cup oatmeal
20g prptein
1 grapefruit

2. 1/2 cup cottage cheese
1/2 apples
1/4 cup oatmeal

3. protein 20g...after workout
1/2 apples

4. china buffet....CHEATING TODAY!!!

5. cottage cheese 1/2 cup

TRAINING
BACK+ BICEPS

Deadlifts 4x 12,10,10,8
Pulldown 3x 10,10,8
Seated row 3x 10,10,9
Biceps curl 3x 10,8,8
Incline biceps curl 3x 8,8,8



Friday 6/3/05
1. 1/2 cup oatmeal
1 apples
4 egg whites

2. pork chops
1/2 small potatoe
veggies

3.1/2 cup cottage cheese
veggies
1/2 cup wheat bran cereal

4. 20 g protein...After training

5. 3 egg whites omellete
veggies

6. cottage cheese

TRAINING
45 min CArdio..moderate

 

[keliska]

Hi,
6/7/05 Tuesday

1. 1/2 cup oatmeal
1 peach
3 egg whites

2. 1/2 cup oatmeal
1/2 chicken breast

3. protein puding ..homemade { protein+water+1 Tb cocoa+1 TB cornstarch} yumii
veggies

4. 1 cup baby carrots
15 g protein

5. 1/2 chicken breast
veggies
6. 1/2 cup cottage cheese+ 1TB PB
veggies


Training
Chest+Shoul+Tric

Bench 4x 10,8,8,7
dumbel incline press 4x 10,8,8,8
cabel cross 2x 10,9
Militarry press 3x 8,7,7
Lateral raise 3x 10,10,8
Triceps exten 3x 10,10,9
tric. dips 3x until fail.



6/8/05 Wensday

1. 1/2 cup oatmeal
3 egg whites
1 littel peach

2. 1/2 cup oatmeal
1/2 apples
3 egg whites

3. chicken breast
veggies
1/2 small potatoe

4. protein puding
veggies

5. 1/2 chicken breast
veggies

6. cottage cheese +1TB PB
veggies


Training

45 min cardio moderate