WonderWomans '2007 IN TEXAS' Log

[WonderWoman26]

Well hello! I'm baaaaaacck! For some reason my old log-in doesn't work, so I'm WW26 now.

I have been in Texas for about six weeks now. I've spent the last five weeks lifting REALLY HEAVY for me and need to switch things up. Work has been so demanding - six days a week, 60+ hours. Other issues and obligations have made the gym almost out of the question but I do have a decent 'gym' in my complex here with great cardio machines and free weights up to 50 lbs and even a squat rack w/plates!!

My plan is to workout in the very early mornings five times a week. Lifting only two days a week and doing 60 mins of cardio the other three.

Questions:
~ Should do I do a Full Body Circuit on the two days I lift? If I don't, I guess I would split into 1) Legs & Arms and 2) Chest, Shoulders, Back. Suggestions? I'm not worried about the BF dropping - and strength shouldn't be an issue, but what about losing lean mass? I like my muscle.

~ Diet is going to have to be 100% 'on'. I want eat reeeeaal clean or even plan to cut for the next 8 weeks or so... just to see if I have it in me. Calories should equal body weight x 10-12? And should I stay with the normal 40/30/30 or go with fewer carbs? I don't know if carb cycling makes sense right now or if it will work into my schedule. If I do cycle carbs, will my high carb day fall the day before I lift, or the day of?

Thanks y'all. I've missed you!!

 

[WonderWoman26]

I am a creative, poetic person. But it has been months since I’ve written, posted or journaled (fitness or otherwise). I’ve spent the last 24 hours thinking about why and I will admit- I am terrified of what may pour out once my fingers hit the keyboard or my pen touches paper. Texas is supposed to be about a fresh start, another chapter of my life… So I’m turning the page and letting the story begin.

I’ll admit I’ve been caught up in a wave of negativity, tension and stress! I feel it and see it - my shoulders are tense and I have dark circles under my eyes. And I don’t laugh enough. If I truly believe that one’s attitude is their best asset, I need to change mine. I’ve become quite ugly. So forget being ‘debt free in 2007’ if it stresses me out. I need to get back to the basics. If I don’t like something I will change it. If I can’t change it, I will change my attitude towards it. Every day, I will remember to appreciate the little things- a smile, a hug, a good cup of coffee, a great pump at the gym… going to sleep on sheets that are fresh-from-the-laundry and waking up to the sun shining. C’mon- it IS February and it IS 75 degrees. I don’t want to sound cliché, but life is supposed to be about the moments that take our breath away, not measured by the number of breaths we take.

I resolve to laugh more. I know the loneliness and homesickness will subside. I will make more friends! I do not need a man to make me happy. But while we are on the subject, I will also stop fearing that I will end up old & alone… as that crazy lady at the end of street with 30 cats. When the time is right, I will marry a man who compliments me, challenges and stimulates me, who walks the fine line of letting me maintain my independence while taking care of me. And if I were to venture into the superficial side of things, he will also be devastatingly handsome, well-muscled, and a great fuck. Brownie points if he cooks. Continuing this thought… exactly what is wrong with having a ‘friend with benefits’? If you are still reading, isn’t this what we all want? I can’t think of one single person who would turn away a great friend or great sex. So that it my thought of the day – Hang on to yours if you have one; spend the rest of your life with your ‘friend with benefits’.

 

[highoctane]

Props for the honesty. We're all in it together. Just train hard and the rest will come naturally. Welcome back.

 

[WonderWoman26]

TUES 2/27 ~ CARDIO DAY

6 AM: Wake up, coffee w/1 tbsp vanilla muscle milk, 1 tbsp french vanilla creamer.

7:30 AM: Workout on empty: 30 min elliptical intervals, 30 min bike.

9:00 AM: Peanut butter Zone Perfect Bar, medium sized granny smith apple

1:00 PM: 25 grams whey with water, 1 packet organic instant oatmeal w/cranberries baked into 'cookies'

5:00 PM: lettuce, green pepper, cucumber. 1/4 pound 90% lean burger with Mrs Dash

7 or 8 PM: sandwich sized ziploc full of raw veggies- celery, carrots, peppers

10 PM: Sleepy Time Tea, 1 or 2 teaspoons of ANPB.

 

[Will2BLean]

I’ll admit I’ve been caught up in a wave of negativity, tension and stress! I feel it and see it - my shoulders are tense and I have dark circles under my eyes. And I don’t laugh enough. If I truly believe that one’s attitude is their best asset, I need to change mine. I’ve become quite ugly. So forget being ‘debt free in 2007’ if it stresses me out. I need to get back to the basics. If I don’t like something I will change it. If I can’t change it, I will change my attitude towards it. Every day, I will remember to appreciate the little things- a smile, a hug, a good cup of coffee, a great pump at the gym… going to sleep on sheets that are fresh-from-the-laundry and waking up to the sun shining. C’mon- it IS February and it IS 75 degrees. I don’t want to sound cliché, but life is supposed to be about the moments that take our breath away, not measured by the number of breaths we take.

I can so relate to a lot of this. I'm trying to get my head out of my ass and be a happier me, too.

Here's to a fresh start in Texas!

 

[ck2006]

INNNNNNN

 

[sbt2082]

WOW missed this til now... subscribed

 

[WonderWoman26]

I can so relate to a lot of this. I'm trying to get my head out of my ass and be a happier me, too.

Here's to a fresh start in Texas!

Well, my boyfriends car got stolen as soon as we got here... So much for a fresh start, lol.... At least we spend more time together COMMUTING so and from work.

 

[Will2BLean]

Well, my boyfriends car got stolen as soon as we got here... So much for a fresh start, lol.... At least we spend more time together COMMUTING so and from work.

Good grief! That stinks! It seems like so many people are having a rough year. Maybe March can be your fresh start.

 

[Gymgurl]

((HUGS)) Welcome back to loggin!!

 

[WonderWoman26]

DAY: Wednesday 2/28

WORKOUT: Full Body Circuit (below x 2)
Biceps Barbell Curl- 40 lbs x 24
Wide grip lat pulldowns- 75 lbs x 16
Cable Tri Exts w/bar: 70 lbs x 16
DB Shrugs- 30 lbs x 20
Standing calf raises- body weight x 40, x 50
Lower back extension- body weight x 20
One leg Lunges- body weight, each leg x 20
Leg extensions- 70 lbs x 16
Step ups- body weight, each leg x 24
Squats- 135 lbs x 16

15 minutes cardio - elliptical alternating resistance of 8 and of 16


FOOD:
6 AM- Coffee w/ mm and creamer
9 AM- instant oats and 25 gram whey shake w/water and ice
1 PM- 25 gram whey shake w/water and ice and medium banana
5 PM- lettuce, cucumber, peppers, 4 oz chix breast
7 PM- sandwich sized ziplock full of carrots and green pepper and celery
10 PM- 4 oz turkey burger, sleepytime tea

MOOD: Reflective
I can distincly remember the day -time and place- I first heard the phrase "learn something new every day and die a happy man" or woman. I was young - but 15 years later I remember like it was yesterday. I remember because the message is so powerful. Learn something new about someone, something... or about yourself. Self-exploration and self-discovery are so important. At one time I considered it selfish but it's crucial to listen to and learn from YOURSELF... from not only others life experiences but your own. Don't ever let ANYONE tell you that you over-think things or that you think too much. It's not possible - thinking is learning! And I'm thinking of y'all...

 

[the-short-one]

In.

 

[*Bunny*]

When the time is right, I will marry a man who compliments me, challenges and stimulates me, who walks the fine line of letting me maintain my independence while taking care of me. And if I were to venture into the superficial side of things, he will also be devastatingly handsome, well-muscled, and a great fuck. Brownie points if he cooks

lmao I all you wrote but this, made me wanna say amen, you know that superifical alter ego of mine somewhere (*echo*)

 

[sbt2082]

DAY: Wednesday 2/28

WORKOUT: Full Body Circuit (below x 2)
Biceps Barbell Curl- 40 lbs x 24
Wide grip lat pulldowns- 75 lbs x 16
Cable Tri Exts w/bar: 70 lbs x 16
DB Shrugs- 30 lbs x 20
Standing calf raises- body weight x 40, x 50
Lower back extension- body weight x 20
One leg Lunges- body weight, each leg x 20
Leg extensions- 70 lbs x 16
Step ups- body weight, each leg x 24
Squats- 135 lbs x 16

15 minutes cardio - elliptical alternating resistance of 8 and of 16

MOOD: Reflective
I can distincly remember the day -time and place- I first heard the phrase "learn something new every day and die a happy man" or woman. I was young - but 15 years later I remember like it was yesterday. I remember because the message is so powerful. Learn something new about someone, something... or about yourself. Self-exploration and self-discovery are so important. At one time I considered it selfish but it's crucial to listen to and learn from YOURSELF... from not only others life experiences but your own. Don't ever let ANYONE tell you that you over-think things or that you think too much. It's not possible - thinking is learning! And I'm thinking of y'all...

In TX about a short little while and already picked up that YA'LL huh

Nice workout girlie!!!

 

[*Bunny*]

Well hello! I'm baaaaaacck! For some reason my old log-in doesn't work, so I'm WW26 now.

I have been in Texas for about six weeks now. I've spent the last five weeks lifting REALLY HEAVY for me and need to switch things up. Work has been so demanding - six days a week, 60+ hours. Other issues and obligations have made the gym almost out of the question but I do have a decent 'gym' in my complex here with great cardio machines and free weights up to 50 lbs and even a squat rack w/plates!!

My plan is to workout in the very early mornings five times a week. Lifting only two days a week and doing 60 mins of cardio the other three.

Questions:
~ Should do I do a Full Body Circuit on the two days I lift? If I don't, I guess I would split into 1) Legs & Arms and 2) Chest, Shoulders, Back. Suggestions? I'm not worried about the BF dropping - and strength shouldn't be an issue, but what about losing lean mass? I like my muscle.

~ Diet is going to have to be 100% 'on'. I want eat reeeeaal clean or even plan to cut for the next 8 weeks or so... just to see if I have it in me. Calories should equal body weight x 10-12? And should I stay with the normal 40/30/30 or go with fewer carbs? I don't know if carb cycling makes sense right now or if it will work into my schedule. If I do cycle carbs, will my high carb day fall the day before I lift, or the day of?

Thanks y'all. I've missed you!!

I KNOW what you mean here, I think the 2 days full body circuits would be fine starting off point ... or the other, I think it's up to you, but I'd prefer to split them up... circuits kinda annoy me lol... if you dont want to lose muscle Id say eat to keep as much as you can. 10-12xbw is good but if you are hungry I would pay attention to that, sometimes it's your body tissues says NEED FOOD HELP.... You can look into bcaa's aminos purecee etc but thats up to you. Did you get you BF done to track your LBM? I would, so you have something to go off of.

Also I wouldn't jump into carb cycling til you stall out.. see where 40/30/30 gets you first then adjust ya know?

 

[WonderWoman26]

CK - Yeehaw!!! What's up girlie?

And Gymgurl, Miss SBT -- I am so glad to be back. I've been lurking for awhile, too. I work in a call center here, so I am surrounded by the texas accent all day long. I'm FIXIN' to get me some lunch soon, too... LOL LOL!

Will2BLean -- Talk about 'welcome to texas' eh?? It is what it is. I need to figure out where my relationship is headed first, then I'll worry about the car situation. Being back on EF will help me out. Yall provide great guidance and structure!! And someone will crack the whip if my nasty ANPB gets out of control, right?

TSO, you are looking incredible!! I stop your log by daily for inspiration.

 

[WonderWoman26]

I KNOW what you mean here, I think the 2 days full body circuits would be fine starting off point ... or the other, I think it's up to you, but I'd prefer to split them up... circuits kinda annoy me lol... if you dont want to lose muscle Id say eat to keep as much as you can. 10-12xbw is good but if you are hungry I would pay attention to that, sometimes it's your body tissues says NEED FOOD HELP.... You can look into bcaa's aminos purecee etc but thats up to you. Did you get you BF done to track your LBM? I would, so you have something to go off of.

Also I wouldn't jump into carb cycling til you stall out.. see where 40/30/30 gets you first then adjust ya know?

Thanks Buns! You know I appreciate and respect all you have to say. I stopped by Jen's log and saw she was doing the circuit thing as well. Maybe I will make it three days instead of two? The circuit felt good this morning, so I guess I'll see where it goes.

I'll keep an eye on the food. Going to post for today shortly...

Body fat always scares me... I know I should. Actually, I should just tell myself I HAVE TO DO IT. I wanna start a 'biggest loser' pool at work, lol...

 

[*Bunny*]

Thanks Buns! You know I appreciate and respect all you have to say. I stopped by Jen's log and saw she was doing the circuit thing as well. Maybe I will make it three days instead of two? The circuit felt good this morning, so I guess I'll see where it goes.

I'll keep an eye on the food. Going to post for today shortly...

Body fat always scares me... I know I should. Actually, I should just tell myself I HAVE TO DO IT. I wanna start a 'biggest loser' pool at work, lol...

I would do 3 days min weights for sure.. for me I train in the am so a full body circuit + PWO cardio just doesnt work for my schedule, I def think it has it's place though

That's right! The # thing.... hmm, Well this is the way you have to think of it, how will you really KNOW if you are losing muscle... the mirror and pics and clothes can be deceiving, as WELL as #'s...
So those pinch sites, the mm's, THAT is what you look to decrease and the LBM will hopefully stay the same ...
I don't want you saying 6 weeks from now, I think I lost muscle, or I lost fat but how much?? so if you can handle it, NOT let it define you and focus on the progress you WILL make, then go for it, if not, it's all good too

 

[WonderWoman26]

DAY: Tues 3/1

WORKOUT: Cardio Day
20 Minutes Precor Stepper
20 Minutes Precor Elliptical
w/arm movements - jabs, hooks, uppercuts
20 Minutes LifeCycle


FOOD:
6 AM- Coffee w/ mm and creamer, 1/2 PB Zone Bar
9 AM- instant oats and 25 gram whey shake w/water and ice
1 PM- 25 gram whey shake w/water and ice and about a cup of strawberries
5 PM- 1/2 of a chicken burrito from Chiplote with black beans, tomotoes, queso, lettuce, onions, pepper
8 PM- The other 1/2... mmmmm....
10 PM- Sugar Free hot chocolate, 1/2 PB Zone Bar

MOOD:

 

[ck2006]

Hats off to you with the cardio!!!!

GO WW GO!!!

 

[WonderWoman26]

........ Boo! Yes, I'm still here. Had a killer leg/plyometric workout yesterday and I am feeling it today fosho!

MONDAY - WORKOUT -
Ankle Hops - 3 Sets
Standing Calf Raises on stairs - 3 Sets
Standing Broad Jumps - 2 Sets
Tuck Jumps - 3 Sets
One Leg Lunges/Split Squats or whatever you call them- 2 Sets x 18 Reps each leg

Leg Curls - 2 Sets
Leg Extension - 2 Sets
Squats, body weight butt to floor - 2 Sets
Reverse Hamstring Raise- as seen in the new M&F - 3 sets

MONDAY - WEIGHT - I don't know. My real skinny size 6 pants fit. And I am in absolute love with the new Express Wide Leg Editor Pant. Bought two pairs in a 'faux' size 4.

 

[*Bunny*]

NICEEEEEEEEEEEEEEEEE YAY for skinny pants!

 

[WonderWoman26]

Anyway to rename this as my 'return to posting' log?

Here I am. In Texas. Singing 'I'm bringing skinny back' ...

I should have logged yesterday when my mood was ... I woke up late today so I am so grrrr...

DAY: MON 6/18
MOOD: Determined

WORKOUT: 20 mins AM Cardio
Treadmill at 3.5 MPH, incline varied from 8 - 15

FOOD:
8 AM- 25g vanilla whey with 1 CUP FF Milk poured over 0.5 CUP Fiber One
2 PM - medium apple with 0.5 CUP FF Cottage Cheese, cinn & splenda
5 PM- 6 oz tuna with 1 tbsp FF Cottage Cheese & 1 tbsp Smart Balance mayo over a TON of mixed greens & 0.25 CUP chipotle flavored sunflower seeds which absolutely made the salad super yummy!
9 PM- 6 oz tuna with celery, cucumber, red peppers, cherry tomatos
11 PM- I got into the ANPB, one big heaping teaspoon

DAY: TUES 6/19
MOOD: Grumpy - Running waaaay late

WORKOUT: 20 mins AM Cardio
Treadmill at 3.5 MPH, incline varied from 8 - 15

FOOD:
8 AM- 25g vanilla whey with water, bleeech with 1 packet weight smart cinnamin oatmeal, even ickier...
11:30 AM - South Beach Meal Replacement Bar, Low Carb Monster

4 PM- 6 oz tuna with 1 tbsp FF Cottage Cheese & 1 tbsp Smart Balance mayo with celery, cucumber, red peppers, cherry tomatoes

7 PM- WORKOUT - Full Body Circuit

8:30 PM- TBD

 

[MUNECA8599]

Hey WW! So, after this return, what do you think of the circuit training for the effectiveness? How often are you doing it?? Oh, and nice to meet ya!

 

[WonderWoman26]

Hey WW! So, after this return, what do you think of the circuit training for the effectiveness? How often are you doing it?? Oh, and nice to meet ya!

Well, this type of training is very different for me, but I have no other choice. While circuit training helps save time ... There is a downfall. I want to at the very least MAINTAIN the lean mass I have. So, effectiveness. My thought is that the overall benefit of each exercise is going to be less than if targeted seperately on a seperate day. Right now I work about 60 hours a week, so I circuit train for at least 30 minutes, 2-3 times a week. I am pretty stressed and don't any where near sleep enough, so I feel my recovery time is forever! If I'm sore, I will not work out again.. That means I also throw a day or two of cardio in there dependant on how my body feels.

I don't know if I answered your questions at all, but yeah... Nice to meetchatoo!

 

[badgergrl]

Hey woman!
Glad to see you back around!

Working 60 hours a week is What do you do?

 

[WonderWoman26]

YESTERDAY UPDATE:

FOOD:

8 AM- 25g vanilla whey with water, bleeech with 1 packet weight smart cinnamin oatmeal, even ickier...

11:30 AM - South Beach Meal Replacement Bar, Low Carb Monster

4 PM- 6 oz tuna with 1 tbsp FF Cottage Cheese & 1 tbsp Smart Balance mayo with celery, cucumber, red peppers, cherry tomatoes

6:30 PM- 25g whey w/1 cup berries
7 PM- WORKOUT - Full Body Circuit

8:30 PM- 0.5 cup ww pasta, tons o broccoli, 6 oz chix breast with some red sauce and lotsa garlic!!

 

[WonderWoman26]

Hey woman!
Glad to see you back around!

Working 60 hours a week is What do you do?

60 hours is insane anywhere, but here... CRAZY! I will leave it at this - Run a call center, inside sales.

It makes it easy to use the 'i work to much, i'm to tired' excuse. The circuit works - Just got to stay with the DIET!!

 

[WonderWoman26]

DAY: WED 6/20
MOOD: wOOOOOoooAH, am i almost giddy

WORKOUT: 40 mins AM Cardio. way sore from yesterday - abs, hammies.


FOOD:
8 AM- 25g vanilla whey with 1 CUP FF Milk & 1 tblsp anpb poured over 0.5 CUP Fiber One

2 PM - 2 cups watermelon, 25g vanilla whey

5 PM- 6 oz chix breast with mixed greens & 0.25 CUP chipotle flavored sunflower seeds

8 PM- Cinnamon Creme South Beach Bar

10 PM- I hope I get home early tonight! Sleepy time tea is awaiting me....

 

[sbt2082]

So glad you are making it back around these parts

 

[MUNECA8599]

Good job, girl. I hear ya, gotta do what you can do, taking in lifestyle, commitments, ect. I would think that something is better than nothing, stupid as it may sound. Get in what you can. Eat clean and enjoy any time that is unexpectedly free to squeeze shit in. Keep it up.

 

[WonderWoman26]

Good job, girl. I hear ya, gotta do what you can do, taking in lifestyle, commitments, ect. I would think that something is better than nothing, stupid as it may sound. Get in what you can. Eat clean and enjoy any time that is unexpectedly free to squeeze shit in. Keep it up.

Thanks for the encouragement. I really appreciate it!

Its not about wanting to work out - I always enjoy it once I get there. It's about getting there!!

 

[florencia]

Well LOOK at YOU!!!!

 

[MUNECA8599]

 

[WonderWoman26]

I'm here. I'm lurking. I'm eating clean & I'm working out. AND - BONUS - Getting diet & nutrition & suppliment advice from a pro body builder that happens to be my neighbor, lol.....

MON AUG 27

On empty-

Incline Sprints on Treadmill –
· 4 min warm up at 3.8 MPH
· 60 seconds @ 3.8 MPH / Incline @ 6
· 30 seconds @ 6.0 MPH / Incline @ 6
(^^^ 5 times)
· 2 min rest period @ 3.8 MPH
· 60 seconds @ 3.8 MPH / Incline @ 6
· 30 seconds @ 6.0 MPH / Incline @ 6
(^^^ 3 times)

Stationary Bike
· 15 minutes, Random program @ Level 8

Meal 1-
2 whole eggs, 2 egg whites scrambled with 2 teaspoons salsa
0.5 cup steel cut oats

Meal 2-
180 calorie protein bar
60 calories low carb yogurt

Meal 3-
3 oz chix breast
10 cashews
2 cups green beans

Meal 4-
Morningstar burger
10 cashews
2 cups green beans

WORKOUT- MAYBE.....
Lower body circuit

Meal 5-
1 scoop - 25g whey
1 cup Unsweetened soy milk

Mood- superific!!!

 

[The Shadow]

If your estrogenic fat goes up - look to the soy milk

 

[WonderWoman26]

If your estrogenic fat goes up - look to the soy milk

yahuh... so i heard... it's one 1/2 gallon that i'll finish before i go back to the regular stuff.....

thanks for the info. soy milk aside, looking ok right?

 

[The Shadow]

The diet looks good.

 

[WonderWoman26]

TUES AUG 28

Meal 1-
Southwestern egg beaters
Ezekial english muffin
Coffee/sf creamer

Meal 2-
180 calorie protein bar

Meal 3-
3 oz chix breast
10 cashews
2 cups green beans

Meal 4-
Morningstar burger
10 cashews
2 cups salad greens

WORKOUT- DEFINITELY....
Lower body circuit (can't wait!!!)

Meal 5-
1 scoop - 25g whey
1 cup Unsweetened soy milk
**OR** Isopure zero carb alpine punch

Meal 6-
N/A or TBD