My diet and exercise journal

[gogocherryrose]

Hi guys! I'm feeling super inspired and motivated to hit my fitness goals. I'm 100% committed to this and 100% open to any of your advice or suggestions!

Starting with yesterday because I didn't have time last night to post.

My birthday was on the 16th and was followed by St. Pats day so I had 'free alcohol pressure' on both of those days.. That's all I'll be having this year (I have never been a drinker, or smoker, or anything) ...I've been feeling the hangover throughout my entire body and drinking tonnes of water. I'm so thankful that I managed to say no to all cakes and sweets... I remained on my diet with the exception of the shots and martinis..

Also, yesterday I found a gym!!! A good gym, guys. Which is amazing in this city. I did a free day trial yesterday (unfortunately a bit hungover) but decided to join because it has everything I need, and good vibes.

03.18.12

11:00 - Steel cut oats + Fish Oil supplement + Soy Milk + 5 Raspberries + Cinnamon + Sugarless syrup (i slept in...zzz)

1:00 - pre-workout - 1 scoop of my bf's protein powder

• 5 min warm-up on treadmill
• squats (12x25lbs) (12x45lbs) (12x45lbs) (12x45lbs) (trying to practice form and take it easy)
• leg press (20x100lbs) (20x100lbs) (20x100lbs) (20x100lbs)
• inner abductor (20x100lbs) (20x100lbs) (20x100lbs) (20x100lbs)
• outer abductor (20x100lbs) (20x100lbs) (20x100lbs) (20x100lbs)
• seated calf raise (8x60lbs) (8x60lbs) (8x60lbs) (8x60lbs) (i heard you shouldn't do more than 8 of these at a time, is that true?)
• plate loaded leg extension (12x25lbs) (12x25lbs) (12x25lbs) (12x25lbs)
• elliptical machine
• treadmill cool down

3:00 - Post-workout - 1 scoop protein powder

3:30 - Pro-biotic Plain Yogurt + Green Apple + Cherry Tomatos

5:00 - Carrots + Chai Soy Milk + Brazil Nuts + Peanuts

7:00 - Black bean flavored tofu + Baked sweet potato fries + Cucumber + Green Beans + Broccoli + Sesame seeds...

8:00 - Soy Milk with Chai (homemade)

Stretch + bed......zzz..

I'm still figuring out how to manage my diet.. I honestly don't like meat. I eat it anyways sometimes, since I make all of my boyfriends meals with it. I love vegies and fruits and don't have a problem with that... It's the protein that I have an issue with. I don't want to have to eat the same thing everyday but it would be nice to have something to fall back on when I don't have the time or money to be creative. Since I have been doing research and posting on this forum, I haven't had a SINGLE chocolate bar or chip. Nothing. I'm shocked with myself. So that's why I decided I'm going to log here & post daily if possible.

Also I am a noob in the weight room. So I'm starting slow because I don't really know what I'm doing and I don't want to rush into something the wrong way.. I have always been into sports that have kept me athletic and cardio but weights is a whole new thing to me. So if you guys have any suggestions I would really appreciate it. Thank you

 

[cangal]

Great work on starting your log!! I really look forward to following it!

Do you like fish? Have you ordered your protein powder?

 

[dmk777]

Hey well done for taking the first step. You won't regret this I promise you that.
Protein wise I normally swap between beef steak, chicken, turkey, pork, fish at first It was plain then I started to get creative for variations , I could help you out with a couple recipes if you like. Also when it comes to food or exercise programmes the net becomes the best friend IMO , you google bodybuilding and food then you have more help than you know what to do with. Same goes for programmes ....
I wish you the best of luck in achieving your goals you know you got this huni ,
If you need anything feel free to pm me

Donna

 

[RADAR]

Hi guys! I'm feeling super inspired and motivated to hit my fitness goals. I'm 100% committed to this and 100% open to any of your advice or suggestions!

Starting with yesterday because I didn't have time last night to post.

My birthday was on the 16th and was followed by St. Pats day so I had 'free alcohol pressure' on both of those days.. That's all I'll be having this year (I have never been a drinker, or smoker, or anything) ...I've been feeling the hangover throughout my entire body and drinking tonnes of water. I'm so thankful that I managed to say no to all cakes and sweets... I remained on my diet with the exception of the shots and martinis..

Also, yesterday I found a gym!!! A good gym, guys. Which is amazing in this city. I did a free day trial yesterday (unfortunately a bit hungover) but decided to join because it has everything I need, and good vibes.

03.18.12

11:00 - Steel cut oats + Fish Oil supplement + Soy Milk + 5 Raspberries + Cinnamon + Sugarless syrup (i slept in...zzz)

1:00 - pre-workout - 1 scoop of my bf's protein powder

• 5 min warm-up on treadmill
• squats (12x25lbs) (12x45lbs) (12x45lbs) (12x45lbs) (trying to practice form and take it easy)
• leg press (20x100lbs) (20x100lbs) (20x100lbs) (20x100lbs)
• inner abductor (20x100lbs) (20x100lbs) (20x100lbs) (20x100lbs)
• outer abductor (20x100lbs) (20x100lbs) (20x100lbs) (20x100lbs)
• seated calf raise (8x60lbs) (8x60lbs) (8x60lbs) (8x60lbs) (i heard you shouldn't do more than 8 of these at a time, is that true?)
• plate loaded leg extension (12x25lbs) (12x25lbs) (12x25lbs) (12x25lbs)
• elliptical machine
• treadmill cool down

3:00 - Post-workout - 1 scoop protein powder

3:30 - Pro-biotic Plain Yogurt + Green Apple + Cherry Tomatos

5:00 - Carrots + Chai Soy Milk + Brazil Nuts + Peanuts

7:00 - Black bean flavored tofu + Baked sweet potato fries + Cucumber + Green Beans + Broccoli + Sesame seeds...

8:00 - Soy Milk with Chai (homemade)

Stretch + bed......zzz..

I'm still figuring out how to manage my diet.. I honestly don't like meat. I eat it anyways sometimes, since I make all of my boyfriends meals with it. I love vegies and fruits and don't have a problem with that... It's the protein that I have an issue with. I don't want to have to eat the same thing everyday but it would be nice to have something to fall back on when I don't have the time or money to be creative. Since I have been doing research and posting on this forum, I haven't had a SINGLE chocolate bar or chip. Nothing. I'm shocked with myself. So that's why I decided I'm going to log here & post daily if possible.

Also I am a noob in the weight room. So I'm starting slow because I don't really know what I'm doing and I don't want to rush into something the wrong way.. I have always been into sports that have kept me athletic and cardio but weights is a whole new thing to me. So if you guys have any suggestions I would really appreciate it. Thank you

GREAT! I'm happy for you, the only thing i would change is after training your bodys demand for nutrients are at their highest so have a protein shake to feed those muscles.

 

[gogocherryrose]

Great work on starting your log!! I really look forward to following it!

Do you like fish? Have you ordered your protein powder?

Thanks
I haven't ordered it yet, I gotta go through the process of setting up paypal. So for now I am using my boyfriends protein powder, just sparingly.
I like fish sometimes, but it's kind of expensive, and seems to be difficult to find the good stuff. But definitely a must once in awhile.

 

[gogocherryrose]

Hey well done for taking the first step. You won't regret this I promise you that.
Protein wise I normally swap between beef steak, chicken, turkey, pork, fish at first It was plain then I started to get creative for variations , I could help you out with a couple recipes if you like. Also when it comes to food or exercise programmes the net becomes the best friend IMO , you google bodybuilding and food then you have more help than you know what to do with. Same goes for programmes ....
I wish you the best of luck in achieving your goals you know you got this huni http://www.elitefitness.com/forum/images/smilies/grinny[1].gif,
If you need anything feel free to pm me

Aw thanks!! You are too sweet and I am loving the positive vibes
I'm really in love with my tofu (it's like my backup plan) lol but I would really love to hear your recipes!! Not much of a steak fan, or a pork fan either. The others I can do if they have flavor (and the fish, it's just expensive, or I would eat more of it).

 

[gogocherryrose]

GREAT! I'm happy for you, the only thing i would change is after training your bodys demand for nutrients are at their highest so have a protein shake to feed those muscles.

Thanks
I was thinking of not drinking protein powder before the gym (I felt kinda bloated) and having 2 scoops afterwards because I am feeling the burn and it's hard to put lots of effort into cooking right after. Either that or maybe I'll cook up some eggs..

 

[gogocherryrose]

03.19.12

Meal 1 - Steel cut oats + 5 Raspberries + 1 cup Soy Milk + Cinnamon + Sugarless Syrup + Fish Oil Supplement

Meal 2 - Tofu (Honey + Sesame Seeds) + Sweet Potato Fries + Cherry Tomatoes + Cucumber + Green Beans

Meal 3 - Green Apple + 3 Brazil Nuts + 10 Peanuts

Meal 4 - Pre-Workout - Protein Shake

• Warm up on treadmill
• Bar Curls (25x20lbs) (12x25lbs) (12x25lbs) (12x25lbs)
• Bicep Curl (40x10lbs) (40x10lbs) (40x10lbs) (40x10lbs)
• Hammer Curl (40x10lbs) (40x10lbs) (40x10lbs) (40x10lbs)
• Tricep Pull Down (with bar) (25x35lbs) (25x35lbs) (25x35lbs)
• Tricep Pull Down (with rope) (25x35lbs) (25x35lbs) (25x35lbs) (not sure what these are actually called)
• Elbow Curls (12xbar) (12xbar) (12xbar) (12xbar) (not sure what lb the bar was yet...)
• Bicep Curl Up (bar) (12x30lbs) (12x30lbs) (12x30lbs) (12x30lbs) (sorry I don't know how to label the exercises properly yet)
• Cool down on treadmill

Meal 5 - Post Workout - Protein Shake

Meal 6 - Tofu in Yogurt + Soy Milk + Cherry Tomatoes + Green Beans + Sweet Potato (some leftovers)

11 cups of water throughout the day

 

[slat1]

Congrats on starting the journal. It is key to results. It keeps you motivated. Can't wait to see your progress.

 

[gogocherryrose]

I've gotten down to 135lbs and decided to change my goal weight to 115lbs... I don't really think that will be too low of a weight for my height (5'6)...

Goals:

• lose 20lbs
• gain muscle (proportional)
• lose the fat legs and ass
• to continue stretching and become more flexible
• to have a healthy diet that reflects into healthy skin, energy levels, mood, and body
• to have a vegetarian diet (doesn't have to be 100%)
• to feel comfortable in a bathing suit
• to feel comfortable in the gym

Need:

• to learn how to eat every 2-3 hours
• to drink more water
• to eat more protein
• to look into protein supplements and other health foods
• to go to the gym 5 days/week and focus on weights (doing cardio at home)
• to learn how to use the gym to its max. potential
• try to eat 200-300 calories below maintenance levels (not forgetting to add in extra calories burnt from workouts)