SJ's Journal

9/24/07
Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
lunch-salad/lettuce/celery/carrots/ham/cheese/-220 calss
afternoon snack-peach-110 calories
pre-workout-yogurt/protein - 190 cals
post-workout shake-130 cals
dinner-veal/pasta/salad-425 calss
late night shake-130 cals
bedtime cheerios-100 cals
Total - 1775
From protein suppplements-740

Exercise:
Walk-60 minutes
Stairs - 7 flights
Workout:
Bike-18 minutes
Push-ups-12/12/12
Incline Chest press-15/12/10
Fly-15/12/10
Deadlifts-15/12/10/8
Forward row(3 grips)-15/15/15
Lat pull down (3 grips)-15/15/12
Back extension-12/12
Abs(floor/ball)-15 minutes

This was a good food day and a good workout day-we were going to do sets of 10 pushups but I was able to do 12's-I want to be able to get lower but it is as much in my head and the fear of falling that is holding me up as the difficulty-but tonight I realized that it is the same fear as when I was learning squats so I know I can work through it. The annoying thing is this was another day when I didn't leave the building at lunch time-I really want that to change...
 
9/25/07

Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
lunch-salad/lettuce/celery/carrots/ham/cheese-240 cals
afternoon snack-peach - 110 calories
pre-workout-yogurt/protein - 190 cals
post-workout shake-130 cals
dinner-veal/pasta/corn-450 cals
bedtime cheerios-100 cals
Total - 1690
From protein suppplements-610

Exercise:
Walk-60 minutes
Stairs - 15 flights
Workout:
Bike-17 minutes
lie down leg lift-15/12/10
Squats -20/20/15
Leg Press-20/15/12 100/200/300 lbs.
Lunges (alternate-12/12/wLKING-16/16)-30 pounds
Leg curl-15/12/10
Abs(legs/chair/slant x 2)

Food was good today. Workout was good-hard but not over the top, everything felt doable-much better than last week.
 
9/26/07

Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
lunch-salad/lettuce/celery/hard boiled egg-220 cals
afternoon snack-grapes - 75 calories
more smack-yogurt/protein - 190 cals
dinner-hamburg/corn-400 cals
shake-130 cals
bedtime cheerios-100 cals
Total - 1585
From protein suppplements-480

Exercise:
Walk-90 minutes
Stairs - 7 flights
Workout:
Abs(floor-15 minutes)

I planned not to go to the gym today, and walked to the grocery store instead-it is beautifully summer here, and lots of things I needed were on sale...and I'll swim on Saturday. I've written down that I;ve done abs, so I need to go do them. I think I ate more thanwhat I wtrote down, I just don't know what...
 
NBS 4life said:
How long are your gym workouts taking you?
Click to expand...

On the nights I lift, I am at the gym for about an hour and a half-that includes 15-20 minutes on the stationary bike, an hour for lifting, 10-15 minutes for abs.

On the cardio nights, if I swim I need just about an hour. Otherwise I do 20 minutes bike/20 minutes stair master/15 minutes abs so slightly less than an hour.

It's a big time committment, but I don't watch much on TV but sports so mostly I miss the first three innings and hope the Red Sox are winning when I put the game on. I figure I'm better off working out at the gym than being home on the couch wondering what I might like to eat next.
 
9/27/07
Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
lunch-salad/lettuce/peppers/celery/shrimp-190 cals
afternoon snack-fruit-banana- 130 calories
pre-workout-yogurt - 190 cals
post-workout shake-130 cals
dinner-porkchop/stuffing/green beans/stewed tomatoes-550 cals
bedtime cheerios-100 cals

Total - 1760
From protein suppplements-610

Exercise:
Walk-70 minutes
Stairs - 10 flights
Workout:
Bike-20 minutes
shoulder press-20/15/10
Side lats- 3 sets-12/6, 6/12, 12/6 - 8 then 12 lbs
tricep extension/straight bar-15/12/10
cable-rope-15/12/12
Overhead one armed tricep extensions-12/15/10
bicep curl/curved bar-15/12/10 (high of 35 lbs)
bicep curl/cable/straight bar-15/12
hammer curl/dumbbells-15/12/10 (10 lbs/15/lbs)
Abs(leg lift/chair slant x 3)

Food was good today and so was working out. And two days in a row I left the building and walked at lunch-not far, but something. It is still summer here - so nice. All of the workouts were more do-able this week, so much better than the beginning of the month. At first I thought that adding a night to lifting was a mistake because I was so tired but I am working my way into it. And I am finding a good comfort level on the bike where I can do higher levels without killing myself. I am doing well on my food goals for Sept - no bread with lunch and less bread with dinner, and no raisins in my oatmeal. I think that there is stuff I eat (I know that there is stuff I eat) that I don't write down-a piece of chocolate here, some raisins or nuts there. In October, I want to work at upping the committment to eat clean and be honest with myself about everything that goes in my mouth. I want to lose the net ten pinds, I've been hanging around at this weight all summer and its time to get serious again.
 
You might want to lose some of the isolation exercises in favor of compound ones which are more efficient. Like doing rows will work your arms as well as your back.
 
stingo said:
You might want to lose some of the isolation exercises in favor of compound ones which are more efficient. Like doing rows will work your arms as well as your back.
Click to expand...

I work with a trainer and he chooses what I do...I've been lifting for four + years and I've seen continual improvement in strength and endurance. There are nights when I do things like rows, but the plan I am on right now is a three night split - chest/back, legs, shoulders/biceps/triceps. I've progressed (at least I feel like its progress) from full body to an upper/lower body split to where I am now. I've gone from 47 yrs old/100 pounds over weight to 51 yrs old/20 pounds overweight. I have a ways to go but my body has evolved so that I hardly recognize it - muscular legs and arms, and for the first time in forever I can feel my ribs.

I like the time I spend at the gym so efficient isn't one of my goals right now.

But thanks for the feedback - I am learning a lot about different views on fitness and nutrition from reading here and its great how caring and sharing everyone is.
 
9/28/07
Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
lunch-salad/lettuce/peppers/celery/shrimp-190 cals
afternoon snack-fruit-banana- 130 calories
post-workout shake-130 cals
dinner-pizza/mushrooms/peppers, gottage cheese, wheat thins-600 cals
late night shake-130 cals
bedtime cheerios-100 cals
Total - 1750
From protein suppplements-610

Exercise:
Walk-60 minutes
Stairs - 8 flights
Workout:
Pilates-1 hour

This was a good day-I avoided Friday morning bagels-every Friday this month, which was a big deal for me. It was close on whether I would leave work in time for Pilates, but I made myself leave. I plan to swim tomorrow which will give me my five times at the gym for the week. I have been struggling with food on the weekend but I am working tomorrow so I'll eat more on my 'normal' weekday plan and that should help.
 
9/29/07
Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
more snack-apple-75
more snack-ypgurt/protein-190 cals
lunch-pizza/mushrooms/peppers -375 cals
post-workout shake-130 cals
diner-pork/peppers/muchrooms/celery/onions/rice-400 cals
crap-ice cream, chocolate chips, sunflower seeds, wheat thins-600 cals
Total - 2240
From protein suppplements-610

Exercise:
Walk-60 minutes
Stairs - 3 flights
Workout:
swim-120 laps,-1 hour

I annoyed myself - I was on pla all day - I brought good things to work, and althouh I came closer to violating the 'no vending machine' rule than in a long time, I didn't-I ate the good things brought. Lunch was late but I knew I had the pizza and wold eat it so I didn't sto and get something, I went home and had the pizza. Walking home from the gym was thinking of all the crap I could eat, but I didn't, I made the supper I planned and ate it. And then-damn-scavenger hunt. Any one of the things I chose on its own would have been fine, but instead, I ate in a way that wasn't enjoyable or rewarding. Today is a new day...

Workout wise, good day. I bribed myself to the gym with the promise of only 60 laps, and I held on for the full 120. So good for me for that. Today is the last day of the month. I've met most of my goals - changing my lifting routine, been to the gym five days a week, making sure I had one rest day a week, leaving the raisins out of the oatmeal, no bread at lunch, and cutting way back on the bread at dinner, no Firday bages. I leanred pushups, altthough I have to work a lot more to do them well. I didn't try the eliptical, I'll carry that goal over. And I let night time eating creep back in - and I walked only minimally at lunch. Increaing te effort in one area won't pay off if I don't keep up with other areas.

For October, I am going to stay on the gym schedule - but I will get the eliptical added in somehow, and I need to reallly decide how to fit in stairs and swimming each week- I got a little derailed when the first week of the lifting was so hard and purposely dialed back the cardio but I need to up that effort again. And I am moving to a different floor at work this week, so hopefully that will take me out of the candy path-which I never write down...like by not writing it down it doesn't count. And the same with nuts and raisins - I eat those at night after I journal, and then never edit them in. That has to stop - if I eat it, I must write it...but better not to eat it.

So - October is Honesty is the best policy month - Hit it hard and be honest with myself!
 
Last edited:
Happy keep on making yourself Happy!


Being happy will keep you real fricken SNAPPY.....!


ROCK ON!!!!!!!!!!


Best wishes



Chillen
 
9/30/07
Food:
Breakfast-oj/protein, banana bread-400 cals
mid-morning snack-raspberries-75 cals
lunch-1 egg scrambled/ham/cheese, english muffin/cream cheese-320 cals
unsanctioned food-frapucino, oatmeal cookie-450 cals
afternoon snack-protein bar-220 cals
dinner-hamburg, corn-400 cals
crap-sunflower seeds - 150 cals
late night snack-cheerios-100 cals
Total - 2115
From protein suppplements-350

Exercise:
Walk-20 minutes
Stairs - 2 flights
Workout:
none-planned that way

Busy but good day - I had some food that was treat food but I ate it in a way that made it enjoyable so it didn't feel off plan
 
10/1/07
Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
lunch-salad/lettuce/peppers/tomato/hard boiled egg-190 calss
pre-workout-yogurt/protein - 190 cals
post-workout shake-130 cals
dinner-hamburg, mixed vegetables-410 cals
late night shake-130 cals
bedtime cheerios-100 cals
Total - 1640
From protein suppplements-610

Exercise:
Walk-60 minutes
Stairs - 5 flights
Workout:
Bike-18 minutes
Push-ups-12/12/12
Incline fly-15/12/10
Shoulder press-15/15/12
Deadlifts-15/12/10/8
Lat Pulldown-15/15/12
superset with
Forward row-12/12/12
Back extension-12/12
Abs(legs/slant/chair x2)

This was a busy but good dayRed Sox playoff rally - Patriots on Monday night football...life is good. I missed out on my afternoon banana...too many meetings...but I had a good workout-pushups were better - I felt like my form was good and I got deeper than last week.
 
10/2/07

Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
more snack-banana-130 cals
lunch-salad/lettuce/tomatoes/peppers/ham/cheese-240 cals
sugar fee hotchocolate -60 cals
nachos/salsa, carrots/celery-50 cals
pre-workout-yogurt/protein - 190 cals
post-workout shake-130 cals
dinner-beef soup, mixed vegetables, crackers, cottage cheese-410 cals
bedtime cheerios-100 cals

Total - 1910
From protein suppplements-610

Exercise:
Walk-70 minutes
Stairs - 2 flights
Workout:
Bike-17 minutes
leg lift-15/12/10
Leg curl-15/12/10
Leg Press-20/15/12 100/200/300 lbs.
Step-ups-1 legged-1 set 15/no weights, 2 sets 2 legged/12 lb weights-12/12
Squats -20/20/15
Abs(ball/legs/chair/slant x 2)

I was really hungry today - don't know if it was lack of sleep or what, but I ate my afternoon fruit before lunch-and then had 'office snacks' of salsa and veggies - not that much but not on my plan. But my workout was great - the best step ups I've ever done-the fact that they were before squats made them easier but they were still good-great by my standards, but we'll just say good. And no stairs at work, but I left the building at lunch to do an errand, so that's something
 
stingo said:
You might find your lifting will be better if you do it before your cardio.
Click to expand...

You are probably right - I do cardio as a warmup and to not 'waste' gym time because I work with a trainer and I am habitually early and he is usually running a little late...I could stand around and wait for him, but that seems a waste so I bike away.

I love lifting but I don't have 'how much can I lift' goals - I am working out to control weight. I know I could eat better and I am working on that too.

I actually think I should do more cardio but it is essentially boring and lifting isn't to me - because every few minutes we've moved on to something else. By the time I get done lifting, even when I think I'll do more cardio, I seldom do. I do 'cardio only' one night a week - plus I walk everywhere and I count that towards cardio.

For me the trick is motivating myself to go to the gym - to enjoy what I am doing and feel like I am continuing to push myself to get better. Even at my age (51) I lift heavier than most of the women at my gym - not that it is a 'strongman' kind of gym, but there are a lot of fit younger women there. In fact, I lift heavier than some of the guys at my gym...which I have to say totally cracks me up because five years ago, if anyone had told me that I would be proud of my ability to lift weights, I'd have fallen off the couch laughing.

I've noticed in your posts that you are a lifting fan too - my whole body feels so great - I never knew muscle definition was so rewarding...

Thanks for your interest.
 
I'd suggest not "more cardio" but rather more intense cardio in the form of intervals... Going at high speed for a period of time, then back off to rest for a period of time (e.g. 1 minute high intensity, 2 minutes recovery). It might prove more efficient than longer steady state cardio.
 
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