A Few Minor Adjustments

G

ginab

0
Hey everybody!!

I've decided to start logging my diet and training. I have a passion for health and fitness, but am still trying to achieve a lot of changes in my body. I love feedback, so anything you have to offer will always be appreciated.

My stats:
I'm not here to do anything drastic. I'm 22 years old, weigh 126 lbs, and am 5'5". I had skinfolds done a week ago, and they came out to 18.69%.

My current training:
I'm registered to run a half marathon on June 11. I'm looking forward to it, but am sort of excited to have it over. I miss running for leisure as opposed to following someone else's training schedule. I'm getting sick of long steady states as well. Can't wait to add sprint training back into my program. I also strength train 3 times a week with a trainer. He's been great for me, training with him has been completely unconventional and I love it. I was actually able to put on my skinny jeans today!!! They're a little snug, but I gotta tell ya, it felt great. I haven't worn them in a year and a half.

My goals:
I would love to get my body fat down to about 14%. I want a tight body, I don't care about my weight. I completely admire the look that the fitness models/competitors have achieved. Athletic and still feminine.

I plan to clean up my eating. All fresh and natural foods when I'm preparing my own meals. Small meals often, maintaining a good balance of all the macros. Hopefully being strict with myself majority of the time will allow me to maintain a balance of enjoying drinks and dinner with friends as well. I'm really hoping that I can see small gradual changes without being overly strict ... I guess we'll see!! :)
 
It sounds like you have a great base plan!
I love running too, but the most I've done are 5ks though. Good luck with your half marathon.

(off topic) I have a funny story about my ex-hairdresser who was training for a marathon and actually entered, she missed a turn and somehow ended up at the end of the course. Her time was GREAT! and she came in with all the elite runners, they even told her she should enter the LA marathon or the Boston marathon. She didn't have the heart to tell them she only ran it half way! she was so embarrased lol!
 
Moonbeam - that is a hysterical story! What a way to finish!

I didn't get a chance to run today. Not the best way to start a new journal. Diet was okay I think ...

Breakfast
2 slices Natural Ovens Multigrain bread
1 Tbs all natural peanut butter
1 Tbs sugar-free jelly

Snack
Stoneyfield Farm light yogurt

Lunch
2 cups mixed greens
Broccoli, peppers (red and yellow), snow peas
1/4 cup blueberries
1/4 cup sliced almonds
red wine vinegar and olive oil

Snack
baby carrots

Snack
soy latte

Dinner
2 cups mixed greens
skinless boneless chicken breast
fat free dressing

Snack
Pancake made w/ 5 egg whites, 1 scoop protein, 4 oz yam
sugarfree syrup

According to fitday:

1556 kcal - 30% fat - 32% carbs - 38% protein
 
So, it's going to be pretty hard to actually log my workouts, I just sort of do what my trainer says, and sometimes I don't even look at the weight on the machine ... but I'll do my best.

Started with walk outs for a good stretch. My legs were so tight!!!

3 circuits of "pullups" on the smith machine, reverse lunges w/ twist, assisted pullups (40 lbs) and hanging leg raises

3 supersets DB pullovers on ball (15 lbs each hand) and skullcrushers (12.5 lbs each hand)

3 supersets chest press on ball (20 lbs first time, 25 lbs last 2 times) and standing hammer curls (started w/ 20 lbs each hand ~ I told him he was crazy, dropped down to 12.5)

2 circuits of kneeling cable lat pulldowns, reverse cable flyes, cable squat w/ row at standing position

Sequence of lat pull through on ball (push up position w/ shins on ball, hands directly below shoulders, push back until arms are straight above head and then return to start), pikes on ball (picture a string pulling your booty straight to the ceiling keeping back straight), pushups (with legs still on ball) and knee tucks on ball

I NEED ADVICE ....

When I was doing a lot of the back exercises, like the lat pulldowns for example, my left hand was having a hard time maintaining grip. I didn't feel like my back was completely fatigued, my limiting factor was definitely keeping my hand closed around the cable grip. What caused this??? It was so frustrating!
 
So, I'm on a clear liquid diet today for some tests I'm getting done at the doc tomorrow.

Not much to post, activity or diet.

Can't wait until I can go to the gym on Saturday, not to mention eat solid foods!!! :D
 
YESTERDAY

Cardio ...

So, I wasn't sure how I'd be feeling after the doc, but I had a great run yesterday morning. Training is tapering because the race is in 2 weeks, so instead of a long run I had 6 miles. I eased into the first mile with a pretty slow pace. I was nervous to run really hard. By mile 3 I was at my usual 8 min mile pace. I was feeling great so I decided it was okay to push myself. On the last mile, I hit the half at 3.5 minutes and kept that pace until I sprinted out the end and finished it in under 7 minutes. I was so excited when I looked at my watch

Strength Training ...

Warmed up with some walk outs, then did step ups with press (10 lb DBs), and some core work on the ball.

Push-ups w/ one leg off the floor, Lat pull downs 32.5 lbs on each side, Standing on one leg - sit down on bench and stand again

Walk on hands dragging towel w/ feet, ab tucks, squats, clean and press with 12 lb DBs

Trainer foam rolled me. Says it's good for my running. Those suckers hurt.

Diet ...

1/2 c oatmeal, 1 c egg whites, 1/2 c raspberries, 1 Tb flaxseed

2 slices Natural Ovens Bread w/ 1 Tbs all natural almond butter and sugarfree jelly

Protein Shake

Salad w/ grilled chicken, peppers, mushrooms, fat free dressing

yogurt topped w/ Fiber One cereal

Didn't total the kcals.

Other ...

went to see some friends compete in the NPC show. AMAZING. I have such a respect for them. Maybe someday ;)

Then went out for drinks w/ friends.

TODAY

not hungry this morning. had a protein shake.

went to a Mexican place after lounging at a rooftop pool - I love Chicago in the summer :) Anyway, had the "tropical" salad. Grilled chicken, lettuce, some fruit and jicama.

Berries and some nuts a little while ago.

Going out for sushi :)

If you can't tell, my weekends are pretty unstructured. I plan to keep it clean during the week, and then not worry about it so much for the weekend. Nothing totally out of control, though.

Any opinions on if you think this is okay??? I do want to see some changes in my body. But I don't think I want to be 100% strict all the time.
 
Memorial Day ...

1/2 c oatmeal, 1/2 scoop protein powder, 1 Tb flaxseed, 1/2 c blueberries

2 c mixed greens, 6 oz chicken breast, mushroom, peppers, fat free dressing

stoneyfield farm yogurt and fiber one cereal

hamburger and 1/2 c mixed berries w/ pineapple
3 summerale

Total kcal = 1744
204 g carb (39%)
34 g fat (18%)
114 g protein (27%)
 
Tuesday, May 30, 2006

1/2 c oats, 1/2 scoop protein, 1 Tbs flaxseed, 1/2 c blueberries

Earl Grey Tea

Large salad w/ brocolli, mushrooms, cucumbers, tomatoes, turkey and garbanzo beans, very small amount vinegar and oil

Zone Bar

Mixed Berries

Salad w/ mushroom and peppers w/ FF dressing
4 oz baked salmon and broccoli

Stoneyfield Farm Light Yogurt
1/4 c Fiber One cereal

Total kcal = 1456
Protein = 114 g (34%)
Carbs = 207 g (46%)
Fat = 30 g (20%)
 
May 31, 2006

Today was crazy hectic, I had to try and grab food whenever and wherever I could. Definitely need to go grocery shopping so I can pack food with me!!!! All in all, it didn't go too bad, though.

1/2 c oats, 1 Tbs flax, 1/2 scoop protein, 1/2 c blueberries

Cardio: 30 min elliptical intervals

Zone bar

Class

Soy Latte

Clients

Banana

Workout: a lot of stretching - noticing some imbalances when I run - need to get ready for the race :)

Clients

Salad w/ corn, black beans, onions, and tomatoes (no dressing)

Clients

Salad w/ tuna, green, red and yellow peppers, mushrooms, flaxseed, and white wine vinegar

Sweet Potato

Might have a protein shake later

Total kcal = 1497
Carbs = 199 g (47%)
Protein = 108 g (31%)
Fat = 33 g (21%)
 
ginab said:
I weighed 123.6 this morning :)
Click to expand...


WOW! Good job sweety!

So glad for you! I can't even believe you are 123.5 and you're 5'5" that is great! You probably don't need to worry about losing anymore though...you'll be all like too skinny-fied and stuff.

But whatever you're doing is def. working and I'm very glad for you! You know...since you are getting a thing going on with your metab. you should probably try to up your calories a few ? Try a 200 increase! Your body is a fat burning machine now! haha! Good job though with all your choices and with what little time you have to kinda grab n go.

How is it to live in Chicago? I live in Texas and its humid and HOT today. We are having this MAJOR water supply shortage and everyone is all freaking out about it. :rolleyes:

But I don't have to worry! Cuz I have well-water ! HAHAAA!!

oh sorry..you are awesome and keep it up ..but don't go too crazy! I'm sure you look excellent how bout some pics?? !!??
 
Gina,

I was just reading some journals and noticed you had a question about griping strength, did that ever get answered for you? I know I have the same problem when lifting heavy, my bigger muscles are stronger than my hands! I bought some rubber grips at a sporting good store that work great! They have a velcro closure around the wrist and then a rubber flap that helps maintain a grip on the bar. They also make straps that will wrap around a bar.

I know what you mean about the bodies of the fitness models. That is my goal too! I have pictures I ripped out of magazines posted all over the walls of my workout area. That way when I start getting tired, I can look to one of them for inspiration!

Well, hope today is fantastic for you!

Sandy
 
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