Jackie's workout and diet journal

jackie11 said:
Heres where im at as of today, i would like defined abs.

Jackie xx
Click to expand...

You have the base to get the job done Jackie. Its MAINLY about diet to get the abs to show...........I dont need to be a WIND BAG ON THIS RIGHT?....You KNOW what this old man gonna say.......LOL.......

Uh.........ROCK ON!!!!!!!!!

Keep trucken and putting the pieces of the puzzle together girl! :)
 
Chillen said:
You have the base to get the job done Jackie. Its MAINLY about diet to get the abs to show...........I dont need to be a WIND BAG ON THIS RIGHT?....You KNOW what this old man gonna say.......LOL.......

Uh.........ROCK ON!!!!!!!!!

Keep trucken and putting the pieces of the puzzle together girl! :)
Click to expand...

Ok thanks chillen, i think my diet is the best its ever been right now, im learning that what food n how much affects everything to do with the body.

i will post what ive eaten today later

Jackie xx
 
philsaigon said:
MMMmmm! That's my weakness....
Click to expand...

Well thats a good weakness, i mean chicken is good, n the tomato, onion, curry powder,n hearbs n spices are all good i think

Just make it yourself, so you know theres no crap in it. You should be proud of that weakness, it shows you have taste mmmmmmmmmmmmm haha

ROCK ON

Jackie xx
 
today is the 9th september

Diet:

Breakfast: banana, and 2 small eggs

snack 1: apple

lunch: banana n orange in evapourated milk - mmmmmmm very nice, first time ive tried it

snack 2: glass of soya milk

Dinner: chicken breast with potetoes and runner beans

Exercise:

about 1 1/2 hours gardening (digging n pulling up weeds)

Jackie xx
 
Last edited:
todays workout:

20 press ups
100 crunches
10 lunges

I couldnt do the 10mins of jogging/running for some reason, my body was just too tired and unfortable, maybe its because ive been doing some digging today.

Jackie xxx
 
Derwyddon said:
Hi, Jackie. My name is Sara. I just wanted to come by and check out your journal.

Please know this is constructive critisism, but I think in order to reach your goals a lot of changes need to be made. 1) The crunches and push ups really aren't going to help you reach your goal. The only goal they help reach is... doing more crunches and push ups. Once you get to about 12 reps you need to start adding weight so you can't do more than 8 - 12. To see defined abs you need to build up the muscle some, and then shed the fat to show the muscle off. I know "building muscle" sounds scary to most women, but that really is what you have to do to reach your goal.ok i never knew this, thanks

Your diet is mostly healthy foods, but very very carb heavy. I'd love to see you getting in some (a lot) more protien through meat and fish and such. Some healthy flax, fish, and nut fats would be good too! Are you keeping track of calories and macros at all?
I have some sort of meat or fish for dinner everyday, and im eating eggs in the morining on weekends, and the oat bars i make have protein in them.

ive tried calorie counting n its not for me

Is there a reason you're not doing weight training? Do you shy away from it or just not have access to equipment? It really is vital to any goal. Like I said, the crunches and press ups are not going to take you very far without added weight. I dont have any weights, would heavy books work?

Anyway, its wonderful you're keeping a journal. Keep it up, be honest, don't be upset when others are honest with you - and I'm sure you'll reach your goal!

Love and luck!
Click to expand...

Thanks Sara

Jackie xx
 
hey there, does anyone use fitday???

Ive added in everything ive eaten today n i got this -



I dunno if its right, i think it is

Jackie xx
 
Hi everyday, hope everyone had a good day

September 10th Diet:

Breakfast: banana, fruit bun with sunflower spread, glass of soya milk

snack 1: oat bar

lunch: wholemeal oat roll with sunflowr spread,lean ham,tomato, spinach

snack 2: apple

snack 3: raw peanuts n sultanas

dinner; 2 thick pork sausauges, potatoes, spinach,tomato,cucumber,beetroot, n potato salad

Workout: i was too tired when i got home from work, so i will take a break from it today

Jackie xx
 
Setember 11th - everyone is in my prays, hope you had a day filled with love and greatness

Diet:

Breakfast: banana, fruit bun with sunflower spread,
protein shake: 200ml whole milk n 1 scoop protein powder

snack 1: 2/3 can fruit salad

lunch: wholemeal oat roll with sunflower spread, lean ham, spinach, n pepper

snack 2: oat bar

dinner: haddock, potatoes, green beans

Workout:
20 press ups
100 crunches
10 lunges
10 mins jogging/running on the spot

Jackie xxx
 
jackie11 said:
Setember 11th - everyone is in my prays, hope you had a day filled with love and greatness

Diet:

Breakfast: banana, fruit bun with sunflower spread,
protein shake: 200ml whole milk n 1 scoop protein powder

snack 1: 2/3 can fruit salad

lunch: wholemeal oat roll with sunflower spread, lean ham, spinach, n pepper

snack 2: oat bar

dinner: haddock, potatoes, green beans

Workout:
20 press ups
100 crunches
10 lunges
10 mins jogging/running on the spot

Jackie xxx
Click to expand...

Im interested mostly in your caloric totals, do you have these? I would suggest to post these totals if you have them---this is essential ABOVE anything else in the diet, with nutrition a close second:

Secondly, I suggest to increase protein. I dont see too much lean meat (like chicken, fish {i.e. Tuna, salmon, etc}.

Though you dont have to, one can spread this out, but I suggest attempting to eat the big three at each meal (Protein, carbs and good fats), with complex carbs being the staple, and associated with some simple carb intake. The protein powder can take the place of hard food, but do get hard food protein (I just prefer it over liquid protein food, just a personal preference, nothing wrong with a whey protein supplement). Aim for .8 grams of Protein per body weight, min, per day.

You seem to have a good grasp on the "type" of foods to consume, just needs a tad tweaking, on the Protein side, and a tad on the good fats side of the equation. I would opt out of the whole milk to a lower percentage (1%, or skim, has same nutrients, less calories, and tad less fat), this could save a few calories to carry over to a protein item like fish, etc.

Are you training at home? Is the equipment available to you limited? Can you get access to or can you afford a gym membership? If not one has to go with what they have.

I can assist you more, just PM me.
 
Last edited:
Chillen said:
Im interested mostly in your caloric totals, do you have these? I would suggest to post these totals if you have them---this is essential ABOVE anything else in the diet, with nutrition a close second:
ok i will try calorie counting again

Secondly, I suggest to increase protein. I dont see too much lean meat (like chicken, fish {i.e. Tuna, salmon, etc}.
ok i hear ya, i will try n get some more chicken n protein powder in me

Though you dont have to, one can spread this out, but I suggest attempting to eat the big three at each meal (Protein, carbs and good fats), with complex carbs being the staple, and associated with some simple carb intake. The protein powder can take the place of hard food, but do get hard food protein (I just prefer it over liquid protein food, just a personal preference, nothing wrong with a whey protein supplement). Aim for .8 grams of Protein per body weight, min, per day.
ok

You seem to have a good grasp on the "type" of foods to consume, just needs a tad tweaking, on the Protein side, and a tad on the good fats side of the equation. I would opt out of the whole milk to a lower percentage (1%, or skim, has same nutrients, less calories, and tad less fat), this could save a few calories to carry over to a protein item like fish, etc.
whole milk is very rare in my diet

Are you training at home? Is the equipment available to you limited? Can you get access to or can you afford a gym membership? If not one has to go with what they have.

yeah im training at home and i have no equipment, i cant afford a gym membership right now, i dont wanna have to pay to get in better shape
I can assist you more, just PM me.[/QUOTE

ok thanks chillen, i hope i have answered everything for you

Jackie xx
Click to expand...
 
ok september the 12th

Diet:
breakfast: fruit bun with sunflower spread, 1/3 can oranges, n protein shake with whole milk - i got some soya today - so i will be back to that

snack 1: fruit bar

lunch: oat bread with liver pate - pork, tomato, and a peach

snack 2: apple

dinner: smoked mackerel with spicy tomato sauce - homemade, potatoes, n peas

workout:

13 press ups
100 crunches
5 mins running/jogging
13 mins cycling 50/50 all out/cruising

Jackie xx
 
13th september:

Diet:
breakfast fruit bun - 193 calories
canned oranges - 45
protein powder + soya m - 169 calories

snack 1: fruit break bar - 143 c

lunch brown roll, s spread, liver sausage pate, spinach,tomato - 346 c

snack 2; plum - 25c
raw pnuts - 168c
dries fruit - 75c


dinner: beef steaks - 260c?
potatoes 100c?
green beans - 20c?

i was too tired to workout after work

Jackie xxxx
 
14th septmber;

Diet:

breakfast: canned oranges - 45 c
protein powder + soya m - 169c

snack 1: oat bar: 160c?

lunch: brown roll, s spread, ham, tomato, spinach - 182c
oat bar - 160c?

snack 3: orange: 50c

dinner:sandwich: whitebread, 2 hot dogs, s spread, tomato, mustard - 500c??


Jackie xx
 
jackie11 said:
14th septmber;

Diet:

breakfast: canned oranges - 45 c
protein powder + soya m - 169c

snack 1: oat bar: 160c?

lunch: brown roll, s spread, ham, tomato, spinach - 182c
oat bar - 160c?

snack 3: orange: 50c

dinner:sandwich: whitebread, 2 hot dogs, s spread, tomato, mustard - 500c??


Jackie xx
Click to expand...

Jackie keep on trying to get the diet better. Can you replace the white bread with wheat? If not one has to go with what they have (remember chill out log conversation we had), can you get some fish and other protein in there?

Checking in on ya........I will be back......to check again.......hang in there kiddo!


ROCK IT!


Chillen
 
You must log in or register to reply here.
Back
Top