Sasa New Journal 5/07

[sasa]

HI, I am back and going to try keep my journal.
I am 5'6" almost 28 y. old

weight-???? do not wanna know around 130..stoped weight myself.
I was diagnosed hypothyroid 2 years ago..now I am probably overmedicated, my endo..at first tried get me off from synthroid, but it was the worst what she could do..I do not wanna blame her, but she just looked at numbers on the paper and not my feeling, so now I am back on my dosage 200mcg SYNTHROID + 25MCG CYTOMEL, now I am waiting for test result.

GOAL- DECREASE BF- I will go this week measure BF

SUPLEMENTS

SYNTHROID 200mcg
CYTOMEL 25 MCG
Selenium
Glucorell
Chromium
vit C
B complex
glutamin
thermorexin

WORKOUT PROGRAM

1.DAY

CHEST/BACK/BIC

1.Flat bench press 4 setsx15 rep
2.lat pulldown wide grip pull to upper chest 4 sets x 15 rep
3.straight bar biceps curl 4 sets x 15 rep
4. flat dumbell fly 4 sets x 12 rep
5.T bar row wide grip 4 sets x 12 rep
6. alternating dumbell curl 4x 12 rep

between sets Push ups, lunges, jump rope, ..ABS

[SIZE=1]2. DAY[/SIZE]
CARDIO 45 min or class- step aerobik, cardio kickboxing..bootcamp + ABS

3.DAY

SHOUL/LEG/TRI
1. shoulders press bar 4 sets x12 rep
2. Squat 4 sets x 12 rep
3. Triceps pushdown cable straight bar 4 x 12
4. shoulders press dumbell 4x 12 rep
5. leg extension 4x 12
6. one arm triceps pushdown 4x 12

between sets abs/ push-ups/ step-up/ jump rope/...

4.DAY

45-60min cardio + ABS

5. DAY

CHEST/BACK/BI
1. incline bench press
2. seated low row close grip
3. standing single arm biceps cable curl
4. incline dumbell fly
5. one arm row
6. hammer alternating dumbell curl
between sets push-ups, abs, steps-up....

[COLOR=DarkRed]6. DAY[/COLOR]

CARDIO 45-60min +abs

7.DAY

OFF

8. DAY

SHOULD/LEG/TRI
1. side raise dumbell both arm together 4x 12
2. leg press both feet hip width 4x 10
3. triceps dip 4x 10
4. front raise dumbell both arm together
5. lying leg curl
6. inverted triceps cable pushdown

between sets ABS/push-ups/ steps-up/lunges....

9.DAY

CARDIO 45-60min- some class +ABS

10. DAY

CHEST/BACK/BI
1. seated chest press 4x15 rep
2.lat pulldown using close grip pulldown
3. cambered bar curl 4x15
4. seated horizontal fly
5. dumbell pullover
6. both arm dumbell curl together{palms up} 4x 15

between sets ABs/push-ups/jump rope....

11.DAY

CARDIO 45-60min +ABS

12.DAY

SHOULD/LEG/TRI
1. shrug 5x 15rep
2. walking lunge with dumbells
3. lying triceps dumbell extension
4. shoulders press seated machine
5. single leg step up with dumbells
6. triceps pushups

between sets ABS/step ups/push up...

13. DAY

45-60min CARDIO + ABS

14. DAY

OFF

15. DAY..16. DAY...repeats all cyclus...

[B]EATING SCHEDULE[/B]

try eat between 1300 -1500 cal. I wanna use for counting calories FITDAY!!!
WOULD LIKE YOUR ADVICES TO MY WORKOUT ROUTINE and EATING HABITS..I have really difficult time to lose weight..no matter what I do, I can't. For all recommendations and advices thanks.

 

[Daisy_Girl]

Did you ever try HIIT instead of long steady state cardio? I know we have been telling you to try that for years .... can't remember if you have done it or not.

 

[sasa]

I will try it, but if I wanna do 45-60min cardio..it's becasue I wanna take a class..it's change and some of classes are cool. but if I do not have class I will try HIIT. I am going to finde some info about HIIT now.
thanks

 

[sasa]

5/29/07 Tuesday

1. Meal
cofee+ splash light soy milk
1/3 cup oatmeal
1/2 cup egg whites

WORKOUT
LEGS
10min warm up trademill
superset
squat + step-up
leg curl + leg press
3x12-15rep

CARDIO KICKBOXING 1 hour...it's great.Ilove it!!

2.MEAL
4 oz chicken breast
lettuce
{green peas+beets+1TB corn}

 

[sasa]

3.MEAL
4 oz chicken breast
lettuce
5 cashew
cofee+splash skim milk

 

[sasa]

4.MEAL
4 oz chicken breast
huge salad..lettuce, snow peas,tomatoes
2 sushi..vegetarian..mm
diet coke

I know I should add more calories..tommorow I will!!!
I feel good!!!

 

[sasa]

5/30/07 Wensday

weight?? did't weight myself for month..
Temperature- ???

Feel week..I hve sore throat

Suplemments
200mcg synthroid
selenium
glucorell
sesapure
vit C

1.MEAL
big cofee + splash skim milk + splenda
3/4 cup egg whites

 

[sasa]

WORKOUT

30MIN HIIT
I did on trademill
5 min warm up 10% incline 3.5mph
30s 14% incline 3.7mph
60s recovery 14% 3mph
6x rep {16,5min} than 10min cool down

I was sweating..it was pretty good, just my throat was hurting littel bit.

2.MEAL
4 oz chicken breast
lettuce
1/2 pita bread

3.MEAL
4 oz chicken breast
6 almonds
corn, black beans, 1TB chickpeas


Than I got my thyroid test result

T3 free 3.49 norma 2.39-6.79
Total T4 10.4 norma 6,09-12.23
T4 free 1.85 norma 0.58-1.64
T3 Upt 40.8 norma 32-48.4
T7 4.24 norma 1.95-5.92
TSH 0.018 norma 0.35-5.6

 

[Gymgurl]

Welcome back!

 

[sasa]

4.MEAL

4 oz chicken breast
lettuce
black beans, corn, tomatoes...nice salad..I am so full..!!
1TB olive oil

wanna ask if somone understand thyroid test?? I am littel bit confused from number...

 

[sasa]

6/1/07 friday

1.MEAL
coffee + splash milk +splenda
3/4 cup egg whites

SUPLEMENTS
SYNTHROID 200mcg
selenium
glucorell
sesapure
CYTOMEL 25mcg
Thermorexin

WORKOUT
BOOT CAMP class
ABS
BACK {superset} training

2.MEAL
4 zo chicken breast
lettuce
1TB black beans
1/4 cup oatmeal {dry}
big coffee {half dec, half regular}

FEEL GOOD!!!

 

[florencia]

Welcome back!!

 

[sasa]

thanks florencia!!

3.MEAL
3 oz chicken breast
6 almonds
lettuce, cabbage, peas, corn
diet coke

4.MEAL
huge salad {lettuce, tomatoes
cod
5 asparagus
1TB olive oil

I had terribel headache...
I took ADVIL and go sleep!!!

 

[sasa]

[B]2/6/07 SATURDAY[/B]

Feel better..still light headache so i am gonna skip exercise today..takeing OFF today!!

SUPLEMENTS for today
SYNTHROID 200mcg
CYTOMEL 25 mcg + 12.5mcg later afternoon
SELENIUM
glucorell
sesapure
vit C
B complex
FISH oil

 

[Daisy_Girl]

What are the FitDay breakdowns? It is hard to give daily advice without seeing those. It really helps to see caloric intake and macro breakdown.

 

[sasa]

[B]6/3/07 SUNDAy[/B]

[B]SUPLEMENTS[/B]
SYNTHROID 200mcg
Cytomel 25 mcg
sesapur
glucorell
fish oil
selenium


1.Meal
coffee + splas milk
1 cup egg whites

[B]WORKOUT[/B]
CARDIO KICKBOX class{1 hour} + ABS

2.MEAL
1/2 chicken breast
5 almonds
lettuce, shredded carrots

cofee +splash soy milk FF

I will put here at the end of the day CAlories from Fitday!!!!

 

[sasa]

So today I counted calories and I ate
1138 CAL
45g fat- 37%
37g carb - 10%
140g protein - 52%
I should eat MORE!!!!
tomorrow will be better!!!

 

[sasa]

6/6/07 Wensday

I woke up at 7AM

SUPLEMMENTS
glucorell
sesapure
selenium
SYNTHROID 200mcg
CYTOMEL 25 mcg at 12AM than 12.5 mcg at 6PM
Thermorexin before morning cardio
vit C

1.MEAL
bog coffee +splash FF milk
4 oz chicken breast

WORKOUT

today just hour of CARDIO KICKBOXING class

2.MEAL
2 low carb tortilla {1 tortilla 2g fat, 11g carb, 5 g protein, 8 fiber}
3/4 cup egg whites

 

[florencia]

6/6/07 Wensday

I woke up at 7AM

SUPLEMMENTS
glucorell
sesapure
selenium
SYNTHROID 200mcg
CYTOMEL 25 mcg at 12AM than 12.5 mcg at 6PM
Thermorexin before morning cardio
vit C

1.MEAL
bog coffee +splash FF milk
4 oz chicken breast

WORKOUT

today just hour of CARDIO KICKBOXING class

2.MEAL
2 low carb tortilla {1 tortilla 2g fat, 11g carb, 5 g protein, 8 fiber}
3/4 cup egg whites

An hur sound deadly!!! "Just" give yourself credit!!!

 

[sasa]

3.MEAL
4 oz chicken breast
3 cup lettuce
1 tomatoes
5 almonds
big coffee

 

[sasa]

4.MEAL

1 chicken breast
3 cup lettuce
6 almoonds
4 cherry tomatoes
diet coke
1 tb olive oil

 

[sasa]

Ok I just checked fit day..my CALORIES for today...hmmm not so good

1116CAL
34g fat
62g carb
149 protein

I FELT WELL TODAY...BUT CALORIES PROBABLY STILL SLOW...

 

[sasa]

6/11/07

1.MEAL
2 LA tortilla
2 egg whites
1 tomatoes
sprinkle of FF chedar cheese

workout
1 hour class

2. MEAL
1/2 chicken breast
3 cup lettuce
1/2 cup cooked oatmeal
4 almonds

3.MEAL
4 oz chicken breast
2 cup lettuce
2TB FF dresink
carrots

4.MEAL
5 oz chcicken breast
4 cup lettuce
1 tb olive oil


1100 CAl
36g fat
64 g carb
141 protein

 

[Daisy_Girl]

Calories too low. You need to add about 200-300 calories to your diet. If you weigh around 130, you should be ingesting 1300 calories a day minimum.

 

[florencia]

 

[sasa]

Hello I am back!!!!!!!!

I was visited nutritionist finally, so she gave me brand new eating schedule for me...what I need is variety..carbohydrates..and training!!!

OK so now I am 133lb
bf% 23%.... ....hate that..

alsmost week I am eating exactly what she said..I have to try it..till this change I used to eat..just salads...lean proteins...my timeing was pretty bad..I was hungry..I didn't have nutrition in my body...I guess!!

so here it is...I changed also my training routine..I used to lift a lot..I think that's enough for me..I don't wanna built muscle now..I think I am putting muscle easily..so what I am going to do is

3 day workout split

1.DAy..........everything 3x 12-15 rep

bench press
pull-up
military press
barbel curl
deadlifts
legg press
calf

2.DAY
incline bench
barbel row
shoulders press
hamer curl
lateral raise
squat
leg extension

3.DAY
dips
cabel row
preacher curl
rear DB raise
squat
lunges +step up

4 days cardio 45-60min...i know you recommended me HIIT..but she said the best for fat loss is longer cardio better and keep HR {125-165 beats}...I did before HIIT..so that's why she changed that.

What I wanna do..I am takeing lot of group classes like KICKBOX, STEP AEROBIC...some of are combination of weights with higer rep. and cardio together..I LOVE IT!!!!!

HAVE TO TRY IT!!!!..nothing worked for me before..so I will see.

Also I visited ENDOCRINOLOGIST...I used to take 200mcg of synthroid and 50mcg CYTOMEL for thyroid...even with dosage I couldn't lose POUND...so she lowered my dosage to 200mcg synthroid.. ...honestly I feel OK. At 3 weeks I am going check my thyroid again..than she wanna check my CORTISOL and INSULIN....

HERE IS Today eating schedule

1.MEAL
coffee + spalsh FF milk
banana...but I think is too much I can not eat everything...I didn't use to eat a lot before...

after HOUR
Pita bread
1/2 cup FF cottage cheese
1/4 cup blubarries

2.MEAL
Tortilla
4 oz chicken breast
lettuce, tomatoes
1 cup baby carrots
2 TB hummus

3.MEAL
nectarine

4.MEAL
6 oz grilled salmon
1 cup brocolli
asparagus
baked potatoes

that what I have in my eating schedule for today!!!..as snack in the nite after 4 meal..I can eat grapes

I apreciate any respond !!!
Now I finally decided to listen and try something different..hope it will work..I am really flustruated from my hard time to lose fat.!!!

 

[sasa]

7/7/07 saturday

1.Meal
cofee+ splash FF milk

WORKOUT CARDIO 60min

2.Meal
greek yogurt +1/2 bunny low fat yogurt
2 strawberies
1TB blubarries
2 TB wheat germ

3.MEAL
1 tomatoes
1/2 cucumber
tortilla
3 oz chicken breast

 

[sasa]

[B]7/9/07 monday[/B]

1.Meal
cofee+FF milk
vit B12
selenium
fat burn Farenheit

[B]WORKOUT[/B]
55 min CARDIO {HR between 135-160}
Push-ups 2x15
incline bench press 3x 10-12
bent over row 3x10-12
biceps curl 3x10-12
hammer curl 3x10-12

2.Meal
coffee+ff milk
1/2 cup oatmeal dry
1/2 cup cottage cheese
1 small apples