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Toot13 Log

toots13

toots13

New member
Okay, I've just decided I will do what I can right now, as far as starting a log. I was to have pictures taken last weekend but as of now it looks like another week or two until it's able to happen. Stats as of now but to be updated with pictures & measurements.
33 Yr.
5'2 1/4 inches
110 pounds
11.6% BF

WED Feb.16
AM 1 Hr. Powerwalk, Treadmill 11% at 4.0 mph

8:20 1/2 scoop protien mixed with water and 500mg L-Glutamine

9:50 1/3 c Multigrain oatmeal, 1/2 scoop protien, 1 Tbsp SF syrup, cinnamon & stevia

1:00 2 1/2 oz. albacore tuna, 2 tsp ff miracle whip, dill weed, red onion to taste, 1 low carb tortilla, 1 cup broccoli, cauliflower mix, 5 strawberries

2:30 1/2 cup ff cottage cheese, 1/2 very small banana, 3/4 tbsp soynut butter (Can't do peanuts)

3:50 3 almonds, 1/4 of an apple

4:00 Weights: Shoulders & Abs
Military press ma X 4
DB Lateral raise X 4
Reverse fly x 4
Cable front raise w/rope x 4

Abs: 3 sets of 30 Crunches &
Cable w/rope

6:00 2 1/2 albacore tuna, salsa with 1/2 cup black beans, 1/4 c green beans & 1/2 cup broccoli slaw

8:45 1/2 FF Cottage Cheese, 1/2 pkg choc. SF FF Jello pudding, 4 TBSP :worried: Cool Whip (EVIL!)

Please bear with me as this is a start of trying to post my daily diary and ask for feed back. I am VERY busy at work, as we are in full tax season, there is a light at the end of the tunnel, April 15th. I will do my best to keep posting. I would also like to improve my diet and any other suggestions will be gladly appreciated. Shadow and your team have already help sooooooooooo much!!! Thanks for the input and the positive vibes to everyone out there! :heart:
Toots13
 
toots13 said:
Please bear with me as this is a start of trying to post my daily diary and ask for feed back. I am VERY busy at work, as we are in full tax season, there is a light at the end of the tunnel, April 15th. I will do my best to keep posting. I would also like to improve my diet and any other suggestions will be gladly appreciated. Shadow and your team have already help sooooooooooo much!!! Thanks for the input and the positive vibes to everyone out there! :heart:
Toots13
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YAY!!!!!!!!!!!!!!!!!!!!!!!!!!!

Busy or not, you made the 1st step... and I look forward to seeing your progress!

My taxes are done and refund has already been accepted by the IRS... woo hoo!!! :heart:
 
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Welcome to the daily routine !

Ugh. Taxes. Not only do I have to deal w/ fed, but also 2 state taxes after not filing state tax for 12 yrs. AND I have a major project deadline of 4/15.

I think I'll start drinking now .....
 
You girls are the BEST!!!! Thanks, I feel like a million bucks with the positive re-enforcement! I know it needs work, but I am reading all these inspiring posts and .....and....I want to post too!!!!!
Toots13
 
Heyyy glad to see another chica posting up a log... welcome :)

Can't wait to see your progress...
 
Feb. 17 Thursday
AM 1 Hr 10min. Biketrainer Warm up - 10 min, standing 10 min., seated 3 min. x 4, cool down

8:30 1/2 scoop protien with water, 500mg L-Glutamine

10:00 1/3 c mulitgrain oatmeal, 1/2 scoop protien, 1 TBSP SF syrup, cinnamon, stevia

1:00 2 oz. Trader Joe's Peppered Turkey, 1/2 slice soy cheese, 1 low carb tortilla, steamed green beans, carrots, 5 strawberris

2:30 1/2 cup ff cottage cheese, 1/2 TBSP soynut butter, 2 tbsp blueberries, SF Jello pudding mix 1 TBSP

5:30 3 oz Ckn, 1/4 c soybeans, 1 1/2 cup salad mix, 1 1/2 tbsp ff miso ginger dressing, 3 pieces of a california roll

8:45 1/2 c FF Cottage Cheese, 1/2 pkg SF Jello, 1/2 TBSP soynut butter and then 4 wheat thins :(
 
As someone who has a BS in Accounting --> I feel your pain.....
 
Feb. 18th
No cardio, way tired, slept in & woke HUNGREY!
8:00 1/3 c multigrain oatmeal, 1/2 scoop protien, 1 1/2 tbsp sf syrup, cinnamon & stevia

10:30 1/2 c blue bunny yogurt, 1 heaping tsp protien, 1 tsp soynut butter

1:00 2 1/2 oz. tuna, 1 tbsp ff miracle whip, 1 tp sweet pickle relish, 1 low carb tortilla, 1 cup mix of broccoli & cauliflower, 5 strawberries

3:00 1/2 blue bunny yogurt, 2 tsp ff cottage cheese, 1 tsp soynut butter

4:00 Leg & bicep with a friend whose a trainer
Hacksquat x 5 12-15 reps each set heavier
DB dead lifts x 3 12 reps
Calf raises on step holding db x 3, 15 reps 15pds
Step up x 3 12 reps with 15 pds
Leg curl x 3 12 reps hold at top for 3 on ea.
Leg ext. x 3 12 reps
Incline DB curl x 3 12 reps hold at top for 3 on ea.
Hammer curl x 3 12 reps right after Incline DB curl set
E-Z curl bar x 3 hold at top for 4 x 3 15 reps

6:00 sushi - cheat meal w/dessert to follow - 4 pieces tuna tataki, 1/2 cup rice, 3 pieces of california roll, 4 strips ckn terriyaki, 1/2 c miso soup, 10 soybeans

8:00 1 1/2 c peanut butter puffins cereal, 1 1/2 c sf jello made 1/2 with soymilk, 1/2 with water, 1/2 Hip Whip, non-dairy whip, no hydronated fats, no refined sugars
 
Feb. 19
AM 1 hour 20 min Biketrainer with 10 interval HIIT, 1 min on, 1 min off, 20 min warm up & cool down at end

10:15 1/2 scoop protien, 500 gm L-Glutamine, mixed with water & took BCAA's

12:30 5 egg white omelette with spinache & mushrooms, 1 tbsp soy cheese, 4 tbsp sf strawberry jelly, 5 strawberries, 2 slices low carb mulitgrain bread, 1 tbsp soynut butter

2;20 1/2 detour bar

2:40 Tricep & Chest
Bench dips with 30 pds on legs x 4 15 reps
Push-ups right after dips x 4 12 reps
decline tricep db ext. x 4 12 reps
Push-ups off bench right after db ext. x 4 12 reps
Cable Tri. ext. one arm at a time x 4 12 reps
DB Chest fly, flat bench x 3 12 reps

3:55 1/2 Myoplex Lite bar

6:15 Lobster with salsa & 2 corn tortillas, 1/2 c green beans, 1/2 c broccoli slaw

7:30 FF Cottage Cheese 1/2 c, 1/2 pkg SF Jello Pudding, 1 tsp soynut butter & .....1 cup Peanut Butter puffins cereal. I sometimes have 2 cheats a week but I FEEL WAY guilty! The mirror will tell me if it's worth or not.
 
Feb. 20
AM 1 hr 15 min. Run on Treadmill, 6.6 mph 4%incline, 10 min warm-up, 10 min cool down

10:20 1/2 scoop protien, 500 mg L-Glutamine, 1 tbsp bran flakes in water
12:30 5 egg whites with spinache & mushrooms, 1 Tbsp soy cheese, 5Tbsp SF jelly, 2 Sara Lee lite multigrain bread, 2 Tbsp soynut butter, 5 strawberries
2:30 1/2 detour bar
BICEP: Seated DB one-arm concentration curl x 4 12 reps
Preacher ma x 4 12 reps
DB curl x 4 12 reps
3:30 1/2 detour bar
5:30 Sushi - Albacore tataki, 3 pieces, 3 pieces california roll, 1 cup green salad, 1/4 c soybeans, 1/2 c rice
8:00 SF jello gelatin with 1/2 cup ff cottage cheese, 1/2 pkg. SF jello pudding, 1/2 cup soymilk & 1 cup water. :( NOT GOOD, I THINK GETTING A LITTLE CARRIED AWAY!) I KNOW MY DIET NEEDS WORK ANY SUGGESTONS? :qt:
 
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Feb. 21
Day off
NOT A GOOD DAY.
8:45 1/3 mulitgrain oatmeal, 1/2 scoop protien, 1/4 c soymilk, cinnamon, SF syrup, stevia

12:00 Starving!! 5 egg whites with spinache & mushrooms, 2 lite multigrain toast, 5 strawberries, 4 TBSP SF jelly.......still hungrey, NO!!!!!!! 2 1/2 low carb tortillas with 3-4 TBSP soynut butter. WHY!!! I ask myself. I am trying to clean things up a bit and run in to ish like this!!!!!! WHY?????? ANYONE? I know my diet needs help & I am a work in progress (Progress....not today!!!) Can you tell I am pretty, disappointed in myself lately, in my diet. Anyone with some advice would really help out alot. THANK YOU!!!!!
Toots13
 
I would start by putting it all into fitday.com to see what you are eating. Just quick reviewing, you are doing more than an hour of cardio in the morning? What time do you do this & how soon to your next meal?? I'm freekin ravenous after I wake up & get maybe 20 min of cardio in before my stomach starts threatening to trade me in for a new owner. So you are eating 1/2 scoop protein mix? Damn - I eat 2 scoops at least. And also no complex carbs until your 10 am meal? Again I'd be freekin ravenous by then. I also see a lot of this soybutter stuff but not a lot of real food. Start with what you are currently eating cal & maro nutrient wise & see what needs to be added. And also review what is listed in the Shadow's Project & compare with your schedule.
 
Are you taking any fat burners or stimulants? I think it might help with your hunger. Sassy is right - you need some more complex carbs.

You're doing a lot of cardio, and may need some more calories. Why don't you try doing HIIT cardio ony 3 times a week. It should last only 20 - 30 minutes, tops.
 
THANK YOU, THANK YOU, THANK YOU, from my previous HELP post. I know it's not a million but typing a million, I would probably get a few finger cramps & today is supposed to be my day off. Alright, that was cheesier. Truely, I can't thank you enough. I will go to fit day & start plugging in the 411 & I will take a look at my cardio sessions & re-adjust. I have forgotten what I have read on the Shadow's project post. Time to re-read & re-do my stuff. I will still post, in hopes my diet & training show improvement. You girls are so inspiring!!! In an ARNOLD VOICE " I'll be back!"
Keep up the good work & the positive inspiration!! ;)
Toots13
 
Hey Toots,

Hang in there girl. Fitday is Great. I'm lazy about inputing my info, but I make sure to do a glance at least once a week so I can see what I got going into me. I barely change my meals so at least I have a general idea. I also try to become in sync with my body, and listen to what it needs. In the beginning I was putting in way to many carbs and felt all bloated and yucky at the end of the day. Yes, I was eating healthier but there were still no need for all those carbs, especially on days that I did absolutely no exercise. Stick around, these gals and Shadow will help you. They've helped me tremendously!
Necia
 
Thanks Necia! Yes, I will be pluggin' away tonight or tomorrow, to see what the heck I've got going on or should I say, not going on. I will probably do the same and just try to be consistant in what I'm eating on a daily basis, that way I can get a good idea.. YUP! You gals & Shadow too are pretty incredible, to be so giving of yourselfs & your knowledge. I could never say thank you enough, but I will learn and do my best.
Toots13
 
No kidding you're hungry I would be hungry too, if I was eating what you're eating!

What time to you wake up? Like Shortone and Sassy said get those complex carbs in there. Don't be afraid of them! You really aren't eating much at all, and you're doing all that cardio.

Cut those detour bars out, and get some real food in there.

Try to get in 5 to 6 meals a day, every 3 hours, and your meals should either be protein and fat, or protein and carbs.
 
Can you remind me what your goal is here? You said you have an 11.6% bf -- that's pretty low for something to maintain unless that is just how you are built (very lean). Normally I wouldn't recommend to anyone to go below 12% unless they are in contest prep for a near future competition. Where are you looking to go with your diet & training?
 
I'm sure you right on Miss24K, about calories being too low. I usually am up at 6:00 except on weekends I might sleep in until 7:30 or 8:00. When I wake up later, it's a little bit tougher to do cardio on empty stomach, but I do. I agree with the bars. I was out and about on the weekend and ate them for convience. I realize that because of my goals, I should prepare ahead of time. Thanks for making me sit down and think. I will need to get some those receipes for bars posted on the receipe thread. I have alot to learn. I thank you for your advice & am taking a hard look at re-adjusting EVERYTHING. I will still post in a week or so. I hope to by then tweaked my daily log. :)
Toots13
 
toots13 said:
I'm sure you right on Miss24K, about calories being too low. I usually am up at 6:00 except on weekends I might sleep in until 7:30 or 8:00. When I wake up later, it's a little bit tougher to do cardio on empty stomach, but I do. I agree with the bars. I was out and about on the weekend and ate them for convience. I realize that because of my goals, I should prepare ahead of time. Thanks for making me sit down and think. I will need to get some those receipes for bars posted on the receipe thread. I have alot to learn. I thank you for your advice & am taking a hard look at re-adjusting EVERYTHING. I will still post in a week or so. I hope to by then tweaked my daily log. :)
Toots13
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Hey girl, no problem that's what we're all here for to help each other out. Don't post in a week or so, keep posting what you're eating, so we can help you change up your diet. :)

Yea you should have food prepared and taken with you when you're out, but hey if you're on the go and don't have food then a protein bar is fine, I just wouldn't have them in my everyday diet. I didn't realize that you, were having 1 because you were on the go.
 
Hi Sassy69! I am looking to add a bit more muscling and keep it tight and lean. I have to admit I love that muscular, lean look. I know it's unhealthy to be too low in BF but I wasn't exactly sure how low was too low. I am to get re-tested again in about 4 weeks for BF% by the same person who did it before. I would like to maybe do a fitness figure show but it wouldn't even be for another year. I have alot to learn, as you can tell. As for my diet I would like to try to keep it pretty clean during the week with one cheat day on the weekend. As for training, I am confused about doing a single body part a day or a split with two body parts? I see Shadow recommends one body part a day but I have been doing two most of the time. Can you give me some insight on training splits? This is kinda out of sort, the soynut butter I have been eating, is from Trader Joe's. I can't do peanuts so I thought this would be an okay substitute for peanut butter. I can't thank you enough girl for all your help. :)
Toots13
 
Miss24K, the thread above to Sassy69 has my goals. I'll keep posting my diet, like you suggested, even if I haven't come up with the end result yet. With you girls leading the way, I'm sure to get it right!
Toots13
 
toots13 said:
Miss24K, the thread above to Sassy69 has my goals. I'll keep posting my diet, like you suggested, even if I haven't come up with the end result yet. With you girls leading the way, I'm sure to get it right!
Toots13
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Good glad to hear it...

Since you want to put on muscle, you need to be training heavy with the weights.

As for the split, it's totally up to you, how you want to do it. Yes I think Shadow has his girls on a 1 part a day, and you can always follow along with the program he's designed.

If you can't do the peanut butter, can you handle almonds or another other nuts?


Good fat sources:
peanut butter, almonds, olive oil, flaxseed oil, avacado

Good protein sources:
Egg whites, chicken breast, lean red meat, lean ground turkey, whey protein powder, fish, cottage cheese

Good carb sources:
oatmeal, brown rice, sweet potato, berries, veggies

If you need to sweeten up your food, use splenda, or stevia.

Stay away from anything white, and highly processed.


Hope this helps :)
 
Miss24K, I can do almonds & some other nuts too. I will go buy some almond butter, sounds YUM! Thanks for the run down on the food specs. I guess I will get to work. Today is good day for it. I am home now and sick with the flu I fear. :( Yesterday I didn't feel quite right & last night I got sick & well.. it's kinda of a downer. You know when you have that feeling your body is not well, but you don't want to admit it to yourself, none the less, others. I have only been able to keep some coffee, oatmeal, & a scoop of protien down, so far. Today will not be a good log day for me. I know some rest & trying to be positive will help me get back on track...hopefully soon.
Keep up the good work! I too hope to be there soon!
Toots13
 
Well I guess after you see what your cals & macronutrient breakdown are in Fitday.com (or whatever you use), then you need to determine if its enough to build msucle. My guess is no. You aren't going to build when you aren't eating a lot and are also very lean. Like I said, if you are approach 10% bf and dont' plan on doign anythign with it in the short term, I'd consider increasign your cals, lift & eat to build that muscle you want and keep your bf maybe more aroudn the 13-15% range.

Just my opinion, but you aren't going to build on what you are eating now. In fact I might venture that your body may think its in starvation mode, slow down your metabolism and possibly start catabolizing the muscle you do have if you continue where you are in the long term.
 
I am now logging in all my food I eat into Fitday. Thanks for that advice. WOW! I was suprised just by putting in what I had the past few days! Definitely not enough protien, carbs,etc.!!!! AND calories! I am thinking this contributes to my, have a few good days of eating, then leading up to a binge meal or even late night sweet tooth cravings? You've really opened my eyes to see it all right there in front of me. Now to look at other logs & see what I can come up with. I think my body has been in stravation mode because there are times I know I should eat but I don't because I'm not hungrey. From reading alot of the posts, I have tried to be better about this and now try to eat every 3-4 hours, even if I am not hungrey. Thanks for your patience and advice. Every bit helps. Toots13 :)
 
Yes most definiately not eating enough will lead you to binge. Glad to see your eyes are opened and now you know what you need to do, eat some more damn food...lol
 
Today I am just going to log my activity. I still am logging my food info into Fitday and would like to concentrate on that for today. I will start with a new eating plan tomorrow, so you all can have a look see and I hope to improve things as I go along.
10:30 50min. HIIT Biketrainer 20 min warm-up (Hard to warm up today) 1 min on, 1 min recovery for 9 intervals, 15 min. cool down. HR the highest I say it today was 174.
 
toots13 said:
Today I am just going to log my activity. I still am logging my food info into Fitday and would like to concentrate on that for today. I will start with a new eating plan tomorrow, so you all can have a look see and I hope to improve things as I go along.
10:30 50min. HIIT Biketrainer 20 min warm-up (Hard to warm up today) 1 min on, 1 min recovery for 9 intervals, 15 min. cool down. HR the highest I say it today was 174.
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baby steps hun baby steps... take 1 thing at a time, and you know we're here to help and support you :)
 
You're such sweetie Miss24K! I got the warm & fuzzies from your kind words. I am really inspired by each & every one of you. I look to the day when I can get all right too. A big huge hug for you! I have seen you're log, YOU GO GIRL! You are doing quite the awesome job! Thanks for your support.
Toots13
 
4:00 Chest, Tricep & Abs
Decline DB ext. x 4 Sets 12 reps, 40pds,12/30, 12/30, 8/30,4/24, 4 secTUT on all
Seated Tricep Dip x 4S -15 reps, 74pds, 4 sec TUT on all
One Arm cable ext. x 4S -15 reps, 30 pds, for 3 sets, last 6 30pds, 6 24pds, 4 sec TUT on all
Cable crossover x 3 - 12 reps, 80pds
Incline press x 3 - 12 reps, 67pds, last 2 sets 65 pds
Vertical press x 3 - 12 reps, 50pds

Crunch ma x 4 2 sets,45 pds, 1 set 40 pds, 1 set 45 pds
Ran out of time :(
 
toots13 said:
You're such sweetie Miss24K! I got the warm & fuzzies from your kind words. I am really inspired by each & every one of you. I look to the day when I can get all right too. A big huge hug for you! I have seen you're log, YOU GO GIRL! You are doing quite the awesome job! Thanks for your support.
Toots13
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:bigkiss:
 
Activity Log again. I would love to have the food log done but it just isn't going to happen until I get some time over the weekend. Baby steps, as you said Miss24K. Work is a living nightmare, tax season & all. :evil:
AM 1 hr. Powerwalk on Treadmill 11% incline @ 4.0 mph HR Avg. 150-155 on empy stomache
Toots13
 
I finally have my pictures taken. I will be working on my eating plan this weekend. Again thanks for all the support out there. Well, here goes nothing........Toots13 :qt:

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:rose:
 
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AM 1 hr. 10 min Run on Treadmill 10 min warm-up, then 5 min @ 6.6mph, 3 min. 6.3mph 4% incline, 5 min cool down. I know I'm sick to to say, I do enjoy longer cardio at times. Its a form of release for my mind at times. I will take this into consideration when I put my eating plan together, in that I probably need a bit more in calories.
Toots13
 
toots13 said:
AM 1 hr. 10 min Run on Treadmill 10 min warm-up, then 5 min @ 6.6mph, 3 min. 6.3mph 4% incline, 5 min cool down. I know I'm sick to to say, I do enjoy longer cardio at times. Its a form of release for my mind at times. I will take this into consideration when I put my eating plan together, in that I probably need a bit more in calories.
Toots13
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Toots13,

I completely understand. I was training for a 10k before I got on elite and I was quickly developing a "runner's body" and losing all of my strength. I tried to give up running when I started this, however I missed it so much I'm trying to add it back into my routine. Even if I can only get in 2-3 miles a day, I'm fine. I'm addicted to the high I get when I'm done. It's my form of ecstasy.

Oh, and you're right about the calories. I made that mistake on Monday.
 
nice back!

try to keep the food log. In my opinion, it's more important than writing down your routine. (although both is better. :D)

you look fantastic.
 
nycgirl said:
Toots13,

I completely understand. I was training for a 10k before I got on elite and I was quickly developing a "runner's body" and losing all of my strength. I tried to give up running when I started this, however I missed it so much I'm trying to add it back into my routine. Even if I can only get in 2-3 miles a day, I'm fine. I'm addicted to the high I get when I'm done. It's my form of ecstasy.

Oh, and you're right about the calories. I made that mistake on Monday.
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I used to be the same way... my form of release and to clear my head

Sure I'm very pleased to get better results completely cutting the cardio in half, but I miss the feeling of pounding the pavement and that high I used to get...

Oh well, can't have my cake and eat it to :D
 
*Bunny* said:
I used to be the same way... my form of release and to clear my head

Sure I'm very pleased to get better results completely cutting the cardio in half, but I miss the feeling of pounding the pavement and that high I used to get...

Oh well, can't have my cake and eat it to :D
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I've seen more results in the past 5 weeks, than I did with the running. That's why I'm doing 2 mile speed interval training session. I'm able to run and get HIIT done at the same time. The extra cardio I do after is to get rid of that "I'm going to vomit feeling" I get after getting my heart rate up really high.
 
nycgirl said:
I've seen more results in the past 5 weeks, than I did with the running. That's why I'm doing 2 mile speed interval training session. I'm able to run and get HIIT done at the same time. The extra cardio I do after is to get rid of that "I'm going to vomit feeling" I get after getting my heart rate up really high.
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I hear ya suga... just miss that old runner's high *sigh*



TGIF!!!!!
 
nycgirl said:
...The extra cardio I do after is to get rid of that "I'm going to vomit feeling" I get after getting my heart rate up really high.
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:D

I am very familiar with that "going to vomit" feeling. That's how I know I've done it right.
 
Thanks for the posts girls! :qt: I am VERY familiar with the vomit & runner's high feelings. I ran a few half marathons & a couple full marathons. I have to admit, I am addicted to that high after a good run. I know though, it's not going to help me in the muscle dept. I am trying to control myself. I do like HIIT (Yeah sick I know) :worried: AND yes, it does make me want to get sick too. My face turns bright red, I'm hacking & coughing up a lung practically! But I feel good about the results I am seeing. I will continue with the food log. I will start tonight or tomorrow. I just wanted to have a better log. I will do it, just knowing that in time it will get better.:) Toots13 :heart:
 
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Okay here we go again, I'll just post my food in hopes to improve it along the way. I still haven't done enough work in Fitday for an accurate log. Hope to get more time to that over the weekend. I've had some family stuff to take care of lately.
AM 1 Hr. 20 min cardio on bike, longer session, moderate pace
10:00 1/2 scoop protien in water
500 mg L-Glutamine, Vit. C crystals & Calcium
12:00 4 egg whites, 1 egg substitute with mushrooms & spinache
1 lo carb multigrain bread slice, 1/2 lo carb Trader Joe's whole wheat tortilla
5 Tbsp SF strawberry jelly
1 Tbsp soynut butter (will get almond butter this weekend, can't do PB)
4 strawberries
1 Vanilla Diet Pepsi
 
As I go along with my log, advice would be greatly welcomed & appreciated. Above, was that bad that I had soynut butter (fat) with that meal?
 
2:00 Back & Abs
Off Decline Bench, DB one arm rows x 4, 12reps 1st 3 sets @ 30pd, last set @ 25
Hyperextensions with 20pds x 4, 15 reps
Lat pullover ma. x 4, 12 reps 60pds
Seated cable row x 4, 12 reps 60 pds
Crunch ma. x 4 30 reps@ 45pd, 40 @ 45pds, 40 @ 40pds, 30 @40pds
3:10 2 Protien, soynut balls with oatmeal & SF syrup (Homemade)
5:30 2 1/2oz. tuna, 1/2 c greenbeans, 1 cup broccoli slaw, 1/2 c salsa, 1 serving baked tostidos & handful of veggie chips.
 
toots13 said:
Okay here we go again, I'll just post my food in hopes to improve it along the way. I still haven't done enough work in Fitday for an accurate log. Hope to get more time to that over the weekend. I've had some family stuff to take care of lately.
AM 1 Hr. 20 min cardio on bike, longer session, moderate pace
10:00 1/2 scoop protien in water
500 mg L-Glutamine, Vit. C crystals & Calcium
12:00 4 egg whites, 1 egg substitute with mushrooms & spinache
1 lo carb multigrain bread slice, 1/2 lo carb Trader Joe's whole wheat tortilla
5 Tbsp SF strawberry jelly
1 Tbsp soynut butter (will get almond butter this weekend, can't do PB)
4 strawberries
1 Vanilla Diet Pepsi
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Keep trying on the fitday, it really is helpful.....

How many calories are you going for daily?? Cuz this meal seems quite large.....I'd break it down into 2 separate meals....that's a lotta food....
 
I think I'll shoot for 1700 cal. I had my protien drink at 10:00 & knew I would work out a couple hours after lunch. I didn't know what to do because I falling behind in calories. I will try to break it up more. Thanks Jenscat! Do you think that having fat with that meal was a bad idea too? Should I keep meals protien, fat & protien carb? :) Toots13
8:00 1 1/2 cups of protien pudding with 1 tbsp soynut butter, 1 protien ball
 
toots13 said:
I think I'll shoot for 1700 cal. I had my protien drink at 10:00 & knew I would work out a couple hours after lunch. I didn't know what to do because I falling behind in calories. I will try to break it up more. Thanks Jenscat! Do you think that having fat with that meal was a bad idea too? Should I keep meals protien, fat & protien carb? :) Toots13
8:00 1 1/2 cups of protien pudding with 1 tbsp soynut butter, 1 protien ball
Click to expand...

What do you weigh?? Keep the daily cals between 10 & 12 times your bodyweight....

No fat Post Workout, otherwise OK, especially right B4 bed...
 
Jenscat, I weigh 110. I was thinking 1200 base plus activity calories. Since I'm still plugging into fit day, I was guesstamating. I haven't been doing fat post workout, so I've gotten one thing right. And yes, I have been doing some fat before bed now. Thanks Jenscat. I really am glad to hear your advice.
AM 1 Hr. 10 min Powerwalk, Treadmill 4.1 mph, 11% incline
10:00 1/2 scoop protien, 1 Tbsp Bran flakes, stevia in water (Never am very hungrey after cardio)
500mg L-Glutamine, Vit. C, Calcium & Cuts II by Prolab
12:00 4 egg white omelette, spinache & mushrooms
2 lo carb mulitgrain bread slices
1 Vanilla Pepsi
4 Tbsp SF Jelly
 
2:00 Legs & Lite Abs
Sled x 6 2 warm-up sets 12/180, 4 220/12
Seated Sled single leg x 3 15/30, 12/30, 12/30
Stiff legged deadlift with cable x 3 12/50
Leg curl x 3 12/35
Leg ext. x3 12/55, 12/55, 12/50
Cable - Wood chop x 3 20/35
Decline bench crunches x 3 25reps
3:10 4 Protien cookies, homemade with oatmeal, soy flour, protien, almond butter, SF maple syrup, cinnamon & SF soymilk :p
 
Last edited:
Thanks for the advice. Is this to replenish the glycogen stores? I will start making that change tomorrow. Thanks for helping me out. :)
Toots13
 
6:00 2oz. Tuna Tataki & 2oz. chicken breast terriyaki, 1/2 cup rice, 1/4 cup soybeans, 1/2 c miso soup & 8oz. crystal light.
8:00 1 c & 1/2 SF Jello pudding made with 1/2c Blue Bunny SF yogurt & 1/2c SF low fat soymilk & water, 8 multigrain wheat thins & 1 tbsp soynut butter (I know the wheat thins weren't needed)
 
Really hungrey this morning. Dayoff
8:20 1/3 c multigrain oatmeal, 1 tbsp bran flakes
1/2 scoop protien, 1/2 c 8th continent Light soymilk (Can't do dairy)
1tbsp SF Smucker's syrup, cinn. & stevia, forgot L-Glutamine, Vit. C & Cal.
2 Cuts II
12:00 2 1/2oz. Healthy Choice roast beef
4 pepper rings
1 tbsp FF Miracle Whip
1 lo carb tortilla
3/4 c green beans & few carrots
5 stawberries
Diet Vanilla Pepsi
2 Cuts II & Vit. B
2:20 4 egg whites cooked in micro. (Bioplex egg whites) Yum!
1/2 Tbsp Almond Butter
2 Tbsp Chunky, cinn apples No Sugar added (Trader Joe brand)
Added more cinn., equal & 1 Tbsp SF syrup. YUMMY!!!!
4:20 1 cup 8th continent Light soymilk, 1/2 scoop designer whey strawberry
6:10 2 oz. tuna, salsa, 3/4 c broccoli slaw, 1/4 green beans, 1 serving baked tostidos, 1 serving multigrain wheat thins
8:00 1 1/2 cup SF jello pudding made with 1/2 SF Blue Bunny yogurt, 1 c 8th Continent soymilk & water, 2 homemade protien cookies w/almond butter
 
Last edited:
Tuesday March 1st
Feeling tired slept in PM Biketrainer HIIT 1 min on 1 min off 10 cycles 20 min to warm-up, then cool down total time 1 hr 10 min. I know too long of a session. I was watching TV at cool down & lost track of time. The highest I saw my heartrate was 171, normally can get to 176.
 
Wed. March 2, 2005
AM 1 hr 15 min Powerwalk 11%incline, 4.1 mph
4:00 Tricep, Chest & Abs
EZ Curl c/with Chest press x 4 40/12 each
Platform dips using 80% bodyweight x 4 2/15, 2/12
c/with push-ups 12
Tri ext. ma x 4 2/50/12, 2/45/12
Fly maching x 4 12/50
Decline crunch x 3 20reps
Cable cross over crunch x 3 20 each side
 
Right now I feel a bit stressed. At work it's tax season and I'm trying to avoid coming in on the weekends. I'm adding an addition to my home for a workout room, also buying workout equipment to go in it & trying to stick to my workouts. Madness!!!!! I really, really want to log my food journal but need some more time to access things. Please be patient with me, I want to continue to be part of this strong team!
Thanks Toots13
 
toots13 said:
Right now I feel a bit stressed. At work it's tax season and I'm trying to avoid coming in on the weekends. I'm adding an addition to my home for a workout room, also buying workout equipment to go in it & trying to stick to my workouts. Madness!!!!! I really, really want to log my food journal but need some more time to access things. Please be patient with me, I want to continue to be part of this strong team!
Thanks Toots13
Click to expand...

I understand you're busy with work, I'm accountant, so I'm crazy busy too.
I'm asking you what you're eating because you were saying in another thread that you're tired, it's possible that it's something in your diet.

I'm not saying for you to change anything, I'm just asking you what are you eating...it doesn't take any more energy to write what you ate for the day than it does to write what you did at the gym.
 
nope...she tired b/c shes doing 75 minuts of cardio per session...PLUS combining 2 bodyparts for the weights
 
Alright, girl, I know you're right. First off I just want to get this off my chest. The past few years I was into competitive sports, marathons & cycling, so one of my goals is to have shorter cardio sessions because coming from that background you had countless hours of cycling & running. Also, those damn magazines with the figure competitors, talking about their cardio session & twice a day cardio sessions, UGGHHH! I'm working on changing things. They used to be at least an hour & half. You girls & Shadow too have made me see the light. Just in what I'm doing now I see muscle addition and a much better look. I hope to improve more physically & mentally.
As far as food:
March 1
1/3 c Multigrain oatmeal, 1 scoop protien, SF syrup, 1 tbsp bran flakes
1 low carb tortilla, 2 1/2 oz. Healthy Choice Roast Beef, 5 strawberries, 1 cup steamed veggies
1/2 blue bunny yogurt, 1/2 scoop protien, 1/2 pkg sf pudding
2 oz tuna, 1/2 c green beans, 1/4 cup black beans, 1/2 broccoli slaw, 1 serving baked tostidos, salsa
2 protien cookies, homemade 1 blue bunny yogurt
March 2
Multigrain oatmeal (above)
Lunch same as above
4 egg whites, 1/2 tbsp soynut butter, 2 tbsp cinnamon apples No sugar added
dinner same (above)
After dinner meal same (above)

Thanks to you and EF, you really are making a difference in helping people like me get on the right track. LOL
Toots13
 
toots13 said:
Thanks to you and EF, you really are making a difference in helping people like me get on the right track. LOL
Toots13
Click to expand...


Relax girl, it'll start to click more and more :)
This is a lifelong learning process
:heart:
 
remember what I said a few posts back girl....BABY STEPS....

Just be honest with yourself and us...and what I mean by that is write what you're eating along with your activity...not what you SHOULD be eating or doing, but what you ARE eating and doing...GOT IT!!!!!!

Give it some time, you'll get the hang of it, and I promise it gets easier :)


The 75 minute cardio sessions whoa that's alot, and again you aren't eating enough. I know it takes time but you'll start to feel better when you cut down on the cardio and fuel you body better.

We're here for you hun, just keep POSTING!!!!! ok??

:rose:
 
Miss24k said:
The 75 minute cardio sessions whoa that's alot, and again you aren't eating enough. I know it takes time but you'll start to feel better when you cut down on the cardio and fuel you body better.
Click to expand...
^^^ It took me forever to do this... and my results speak for themselves

LIFE - "Bunny likes it..."
 
I am guilty of overtraining too.. And even though 1.5 of cardio feels good and you think you are doing something good for your body you are probably just eating away at your muscle. I know the feeling though but really your body will thank you if you listen to shadow
 
Whew! I feel alot better, now that you know my whole story. Thank you, I wish I could give you a big bear hug! You have been such a sweetie! I will log in daily, even if I have to stay up a bit later at night to do it. You are so right, in that, I know you can't help if I don't log in & am not giving you the whole picture. I will be honest even if it's something I've done that I'm not proud of. I know that things will improve because of what I already see. Love your & everyone else's support and understanding. LOL
Toots13
 
toots13 said:
Whew! I feel alot better, now that you know my whole story. Thank you, I wish I could give you a big bear hug! You have been such a sweetie! I will log in daily, even if I have to stay up a bit later at night to do it. You are so right, in that, I know you can't help if I don't log in & am not giving you the whole picture. I will be honest even if it's something I've done that I'm not proud of. I know that things will improve because of what I already see. Love your & everyone else's support and understanding. LOL
Toots13
Click to expand...


Well I'm glad you let it out...we aren't here to judge you huney, we're here to help you!!! Now I expect to see what you ate in here every day, even if it's something you feel you shouldn't have ate... We all give into temptation sometimes, and that's ok, as long as it's in moderation.

Oh and I'll be checking your log more often...so don't make me have to take my :velvett: out...... lol

:bigkiss:
 
Wow! Hurt me baby! Just kiddin' I bet you could bring on the hurt though. I would like help from Shadow & all of you so I will log in and be truthful, even if it's something I shouldn't eaten or a cardio session turned marathon. The support is endless here and with that I am very motativated to stay on course. LOL Toots13
 
Miss24k said:
I understand you're busy with work, I'm accountant, so I'm crazy busy too.
I'm asking you what you're eating because you were saying in another thread that you're tired, it's possible that it's something in your diet.

I'm not saying for you to change anything, I'm just asking you what are you eating...it doesn't take any more energy to write what you ate for the day than it does to write what you did at the gym.
Click to expand...
"You must spread some Karma around before giving it to Miss24k again."
 
No activity today, Yes feeling tired & hate to admit (With all that I layed out on the table) not a big appetite, that time of the month too. Whoa! Someone hand me a tissue! Boo Hoo!
8:15 1/2 c multigrain oatmeal
1/2 c Light soymilk (8th Continent)
1 Tbsp Smucker's SF syrup
1/2 scoop protien
1 Tbsp bran flakes
11:00 1 lo carb tortilla
2 1/2 oz Healthy Choice oven roasted turkey
1 tbsp FF Miracle Whip
6 Strawberries
1 c steamed broccoli, cauliflower, carrots
1 Diet vanilla Pepsi
2:40 1/2 container Blue Bunny Yogurt
1/2 scoop protien
1/2 pkg SF pudding
1/2 c soymilk
10 blueberries
1/2 tbsp almond butter
 
toots13 said:
Alright, girl, I know you're right. First off I just want to get this off my chest. The past few years I was into competitive sports, marathons & cycling, so one of my goals is to have shorter cardio sessions because coming from that background you had countless hours of cycling & running. Also, those damn magazines with the figure competitors, talking about their cardio session & twice a day cardio sessions, UGGHHH! I'm working on changing things. They used to be at least an hour & half. You girls & Shadow too have made me see the light. Just in what I'm doing now I see muscle addition and a much better look. I hope to improve more physically & mentally.
Click to expand...
I can totally relate to this!! I was doing ridiculous amounts of cardio also. I was running marathons and my cardio sessions would last hours. It definitely took me a little time to get my brain rewired to this kind of thinking.
 
treilin said:
I can totally relate to this!! I was doing ridiculous amounts of cardio also. I was running marathons and my cardio sessions would last hours. It definitely took me a little time to get my brain rewired to this kind of thinking.
Click to expand...
didnt you say that you are wearing 2 sizes smaller despite being 6 pounds heavier on the scale?
 
Whoa! Teilin sounds like you've had some great results! I was to look the look, sickly skinny that is and unhealthy when I competed. I did win some state championships, I am proud of but I am not proud of how sick in the head I became in trying to stay at such a low body weight. Coming away from it all, you can see I my struggle with trying to form a healthier way of life. It's going to be hard mentally to try to keep with Shadow's suggested cardio but I'm ready to re-wire my way of thinking. It's re-assuring to hear about your success!LOL Toots13
 
Believe me...afte teo weeks its not hard to do..you will drop fat while doing 1/4 as much cardio
 
5:40 2 oz. tuna
1/2 c broccoli slaw
1/2 c green beans
1/2 c salsa
1 serving O'lestra Tostidos, 1/2 serving veggie chips, 12 multigrain wheat thins
1 tbsp hummus
8:00 3/4 pkg. of SF pudding made with water,
1/2 c Light soymilk, 1/2 container blue bunny yogurt
2 portien cookies - homemade
1 tbsp soynut butter (Guess my appetite came back just in time, NOT!!!)
 
I didn't get a chance to post on this today, but lol congrats on discovering "The Truth about Cardio"!

From experience, when you start getting consistently tired like it sounded like you were, you need to take a look at what you are consuming & how you are expending your energy. Looks like all is good in toots-land :)
 
Yes, I do believe you Shadow. It's really hard to let go of a habit I've had for years But I'm trusting you and believing in myself to make this change. I know a little cheesemo but very true. LOL Toots13
 
Thanks Sassy69 for the encouragement! It's been a looooonnnnngggg time since I had a "normal" view on what a cardio session is supposed to be. LOL Toots13
 
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