redefining me

S

sandygrady

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I just found this forum this morning so please forgive me if I do any of this wrong :) , but here goes......

My name is Sandy, I am a 41 year old mom of 2 wonderful teens! I am 5' 2 1/2" (yes the 1/2 is very important!!), 120 #, 18% BF. Besides my family, my passions in life are martial arts and weight training. I am currently doing Tae Kwon Do (no stones please), and am looking forward to getting involved in kumdo when I achieve my black belt.

My biggest problem is food, specifically carbs. It seems I am either severly restricting them or binging on them.

My goals are to maximize my energy for training and building a buff, lean, ripped body. I am not stuck on a specific weight number, but rather would love to achieve that coveted 6 pack and see my muscles pop even more!!:D

So I guess I will post my workout and meal plans every day and any suggestions, help, comment, encouragement....all welcome!

Sandy
 
Hi Sandy!

Well maybe alot of people might think a muscular woman is rather rough on the eyes..I think muscle definition on a woman is very sexy!!

That is a realistic goal and I think you can do great at it. With teens you can also get them to join you. I know I ALWAYS wanted my mother to join me in working out....It is a great thing for a mother and daughter to do together . There's alot of things open to you with your young ones being not so young! You can involve them in some sports with you if you like sports and get your cardio while toning up.

Remember to do your strength training at least 2 times per week and include all the major muscles. One thing that isn't so easily attained.....the six pack! It takes major focus on your diet especially.

The carb thing used to be a real prob. for me too. Lately I have gotten into a routine of having most of my carbs during the day and at night I barely have any. Just increase your protein!! Have protein with your carb with every meal . Eat frequently during the day (protein/carb) every 2 to 3 hours. Refrain from simple sugars, sodas, and limit alcohol. Increase water intake and try to eat as little processed foods and as much fresh foods as possible!!

Keep it simple and remember to enjoy your life to the fullest!!

Best wishes to you !!
 
Jamie-

I would welcome my kids getting involved in fitness with me, but no matter how much my DH and I have tried to persuade or lead by example, the both have absolutely no interest! My DS is extremely involved in music-he is taking 3 music classes in HS next year and plays in 2 bands outside of school. My DD is into anything creative. Hopefully someday what we have tried to model for them will wear off!

And as for being extremely muscular-I wish! As hard as I try, I am definately a HARD gainer!

My DH had a great idea a couple of days ago-a 100 day summer challenge! I decided on fitness goals, of course! 1000 pullups, 3000 pushups and 5000 crunches in the next 100 days!!

I currently weight train 4 days a week for about 45 min a session, hitting each body part approximately every 5 days. I am trying out a cycle of DC training which is pretty much a rest/pause regimine. Too early too see what the results are since I have only been doing it for 1 week now, but I think the variety always helps!

Unfortunately, I am currently and temporarily sidelined in my Tae Kwon Do. I pulled my soleus muscle Thursday in class and could not even stand on it. It is healing well, but I hate not practicing or going to class. I have substituted some recumbant bike work and stationary kicks (while watching the calf) until I can get back.

And you are right about the carbs and protien thing. Having them both together does help. I think part of the problem is that if I go off my plan, get too tired, or too frustrated, I start hunting for anything sweet!

Good luck to you and if I can help in any wahy, let me know!!

Sandy
 
oh boy do I know that sweet tooth all too well! My total weakness is ice cream with cereal sprinkled on it!!! I think its really about the texture and the combination to me.

But well all the better for you then, if you don't have a tough and tight schedule centered around young kids all the time like ME lol , you can do like...anything you want and whenever you want!! :)

Get creative and make it fun!
 
Yesturday was a crazy day. It was the kid's last day of actual school, finals start tomorrow for them. My DH's van is also dead, not bad for him right now, but a PAIN in the *** for me. It is my son's only means of transportation because he can't drive my car since it' a stick shift! So I had to drive him to both his bass lessons and his keyboard lessons. I also had to do the grocery shopping, work out, and oh yeah, I spent a lot of time reading posts to this forum!

Anyways, this is what happened yesturday--

workout-shoulders, chest. triceps all DC style (rest/pause)

unilateral shoulder presses 20 x 11, 5, 4
unilateral laterals 12 x 10, 5, 4
uprights 20 x 15, 5, 5
unilateral incline chest press 20 x 8, 4, 3
unilateral hammer press 17.5 x 5, 4, 3
unilatral fly 17.5 x 10, 4, 3
kickbacks 20 x 8, 4, 3
unilateral prone cross body tri ext 12 x 8, 4, 3
unilateral skull crushers 10 x 10, 6, 5
------every second work out I am adding unilateral work to 1-strengthen my core, and 2-the uneven weights is supposed to help with martial arts training.

No aerobics yesturday

Meals-

creatine

oatmeal protein powder
1 c sliced strawberries
splash of SF, FF french vanilla creamer

1 oz goji berries
1 EAS carb sense RTD
9 raw cashews

40 grapes
4 egg whites

blackened chicken salad
croutons
light blue cheese dressing
__________
1445 cals
104g pro=29%
181.7 g carb=50%
37.5g fat=21%
19.7 g fiber
80 oz water

Todays plan-recumbant bike, stationary kicks, pullups, pushups, crunches

Hope everyone is having a great day!
Sandy
 
Good morning! It is a beautiful sun shiney day here today, hope everyone else is enjoying some sun too!

Ok, so I stepped on the scale this morning, good news, I'm down another .4 # to 119.6! But...I took my measurements, and they are not too impressive--

RT thigh 21.75 inches
RT calf 13.75
waist 26
abs 29.5
hips 34.5
flexed bicep 12.25
chest 32
neck 12.5

The worst part was when I plugged these measurement numbers into the body fat calculator, it came back as 20.6!! When I do the 1 site caliper readings I get 7 mm or 18%. So the stupid measurement site has me up by 1.4% BF from where I thought I was!! BUMMED!! So from here on out, I think I will average the 2 as my official #. So that makes my BF......one minute.....19.3%. So that means.....1 minute again.....I have 23 # body fat and 96.5 # Lean mass. I think I will begin redoing all these numbers every 4 weeks and hopefully I'll see some increase in muscle mass as well as decrease in fat mass!!

So, here's how yesturday shaked out...

workout-
I started back with some kicks again today, I did 25 each leg or 50 total of each of the following, with 15 each being stationary and supported and 10 each free standing full force.

knee lifts
front snap kicks
round house
hook
stretch kicks forward
stretch kicks side
reverse side kicks
back spin kicks
side kicks

I went full force on each individual kick, but took my time inbetween kicks. I still need to baby my calf. Good news was I did not hurt myself! I think I should be able to get back to class sometime next week! YES!

I also did pullups, pushups, and crunches, and 20 minutes on the recumbant bike. This was only the third time I've rode the bike and it just kills me how difficult it is in to switch things up!

So the entire workout because of the pace on the kicks was 81 minutes.

Yesturdays meals--
creatine

oatbran
vanilla pro powder
1 c sliced strawberries
splash of SF, FF french vanilla creamer

2 Natural Oven's hunger filler toast
1 can tuna mixed with FF miracle whip

8 oz grilled pork chop
smidge of homemade country gravy
1 1/2 c peas with a dab of country crock light

2 SF chocolate coffees
___________
1597 cals
147.5 g pro = 37%
174.5 g carb = 44%
34 g fat = 19%
40.3 g fiber
112 oz water

I ended up having less meals because I was saving the cals for dinner. I am also keeping the cals lighter than usual since I am not able to train at full intensity yet.

Today, I am planning on lifting and kicking-may try some combinations, I'll see how the calf feels. I also really need to clean this house soon. We are having my DH family over for Father's Day, and right now I've got a mess on my hands. I also wouldn't mind getting outside and enjoying this absolutely beautiful day, or at least pulling some weeds, but the people behind us are having a graduation party today and our neighborhood has no fences. So I really don't want to be out there when there are a bunch of strangers hanging out. Anyways, we'll see! Hope everyone has a wonderful day!!

Sandy
 
Hi Sandy!
So great that you're so involved in martial arts. I'm sure your good influence will rub off on your kids and teach them to be healthy.
So do you want to gain some muscle mass? Have you thought of hitting your muscle groups more often? Doing 3 full body workouts a week, using heavy, compund movements may make a big difference. I understand being a hardgainer...I could not possibly be more of a hardgainer!
You're pretty ctive, so keeping your carbs moderate is probably a good idea. Limiting them too much will definately make you binge on them later. Your body needs them.
Best of luck to you and let me know if I canbe helpful at all.
Sarah
 
Thanks Sara! Yes I have thought of adding more compound movements, actually I was doing 1 session a week for a couple of weeks before a injured my soleus. I was doing power cleans, push press, and snatches as well as press situps.

My problem is that I am afraid of dipping into overtraining. I am always careful about trying to walk that fine line between not pushing myself hard enough but not too hard that I overtax my central nervous system and end up injuring myself. I am really struggling with trying to find a balance!

My current schedule includes going to Tae Kwon Do class 3 times a week-Mon afternoon,and then Tuesday and Thursaday nights. I really have to make sure I am fresh when I enter the dojang because if Master Kim is not pushing us too hard that day, then I am feeding off everyone else's energy and pushing myself pretty hard. I also practice at home 3 days a week-Wed, Fri, and Sat with Sun as a rest day. These practice sessions can last anywhere from 60-90 minutes depending on what I am working on and how close I am to the next belt test. These practice sessions are much lower in intensity though.

Yes, I want it all, I want to get down to 14% BF, I want a 6 pack, I want gorgeous muscles, I want to kick butt in class.

I am posting my weight workouts and nutrition daily, any help would be GREATLY appreciated!!


On another note, I hate numbers!!!! Arggh!! OK, so I am really upset with this stupid number from the navy website-the one that calculates your BF based on your measurements. I don't see how it can say 20.6 %??? I was just downstairs working out and, I mean, you can see my shoulderrs and triceps pop, you can easily see a definate 2 pack, and in the right light, a 4 pack. Can that possibly be 20.6?? I see pictures of people all the time and sure, I might not look like them yet, but 20.6???....I know, breathe, let it go....It's only a number right? It's not like I walk around with a neon sign over my head flashing my weight and BF%! Oh well, I'll check back in with my workout for today later.

Sandy
 
Sandy, I'm not sure if I'm right but I don't think you can get accurate body fat measurement from tape measurements. how can the tape possibly know what is fat and what is muscle just based on size? there are ladies who are HUGE and RIPPED and have big thick midsections due to massive ab muscle and probably are down in the single digits. My measurements are almost identical to yours except I am a half inch less in the arms, hips and thighs and 2.5 inches BIGGER in the waist. I have a real "boy" frame. not much curve from my bust down to my hips. Anyway, I got my first body fat measurement via hydrostatic testing which is the most accurate and its 15.7%. With the bio-electrical impedance testing at my gym last week it was 15.8. I really doubt you are 20% if you do all you do and have a diet as you do. take heart!
 
I understand that fear of overtraining so well! I want to run 4 days a week, lift 3, hike once, bike once, kayak once, etc. Can't do it all. However, getting enough sleep and eating enough quality food are part of preventing overtraining as well.

Oh I did one of those online bodyfat measurement things a few years ago before I became a trainer...it had me around 40% and I was likely 15-16%. So don't put a lot of faith in that number.

Sarah
 
Thanks Sparrow and Sara for your encouragement, experience and wisdom. Part of me knows how stupid numbers are, they are only a tool to track increases or decreases, not a definative anwer to anything. Once in a while though, they just kill me! I try to concentrate on how my body feels and how my performance increases. I am such a numbers geek sometimes--you'll see why in a moment!

I do try and get rest and proper nutrition. The rest is where I have difficulties sometimes. But this will be better now that the kids are almost out of school and I don't have to get up quite so early! I love summer break!!

I decided to treat myself a bit yesturday and took an hour break to enjoy the sun and read! It was DIVINE! I got a chance to read a book I have been wanting to get to--The Mature Athlete. It talked a lot about different ways to support your body through diet, weight training, flexability and supplements. I was put to shame though reading how fast some of these people could run! Even the 90 year olds could beat me I am sure!! I have always considered running one of my nemesis, but in reading thier times, I am certainly inspired! How could I allow myself to be beat by a 90 year old!!!! Once I am done with this 100 day challenge with my DH I am certainly going to have to rectify this!

Here's what happened yesturday-

Workout-

Tae Kwon Do practice- 12 ea of-knee lifts, front snap kicks, round house, hook, stretch kicks front, stretch kicks side, axe, reverse side, back spin, side kicks. I also was able to do each of my 3 kicking combinations 20 times. My calf was a bit tight later and I just made sure to stretch it out a bit every hour or two. It feels great this morning. I think I will delay going back to class until Wednesday though, because I know myself too well and I will not be able to hold myself back!

right after this I moved on to weights-
Pullups-10, 6, 4
chin ups-8, 5, 4
BB deadlifts 30 x 12, 8, 6
reverse grip BB rows-60 x 12, 8, 6
DB 1 arm rows-35 x 11, 6, 5
incline DB hammer curls-16.25 x 8, 5, 3
ez bar drag curls-20 x 8, 4, 3
ez bar preacher curls 20 x 13, 7, 6
3 way forearm curls-12 x 10, 10, 6
_________________
increased total poundage lifted vs. exact same w/o by 933 #
not suprising it's a decent number since I just shook up my weight w/o 1 week ago.

with warm up, and pushups and abs entire workout took 102 min.

yesturday's meals-
creatine

1 oz goji berries
1 EAS carb control RTD


6 egg whites
grapes
9 cashews

grilled chicken breast
1 natural ovens hunger filled toast
1 t BBQ sauce
2 c cauliflower
1 1/2 t Just 2 Good 1000 Island dressing

4 oz ham
salad w/ 7 lil tomatoes, and just 2 good french dressing
yukon gold potato
little bit of country crock light and FF sour cream
Pear

2 FF, SF chocolate coffees
____________
1604 cals
106.8g pro=26.6%
229g crab=57%
38.6g fat=21.6%
31.5 g fiber
112 oz water

I probably should have eaten more, but my intensity is still not all the way up, I was getting about 1750 cals before. Most of the extra cals was from fat specifically nuts. If anyone has any good ideas on what else might be added or missing, please tell me!

Today is my off day so I am going to bring cals back down to about 1550. I will stretch later too, beyond that, I need to get some filing done around here!!

Well, Have a great day everyone!! Catch up with ya later!



Oops, I keep forgetting to report my flexability training-stretched for the last 3 days, 45, 30, and 45 min respectively.

Sandy
 
Good Morning! Two more days of getting up early with the kids!! Yea!

Yesturday was a quiet day, I had planned on getting some filing done, actually I wanted to get a lot done, but somehow, fooling around on fitday and looking up fitness competitor diets seemed so much more interesting!

I tried some milk last night in my protien shake, I haven't eaten any dairy other than the very occasional slice of FF cheese in a couple of months. My first reaction was that I remebered it as being better LOL! I really thought it was going to be creamier. I mean, it was OK, but it would have been better if I had saved those cals from the milk and used frozen strawberries, water and ice and put it all into a blender, perhaps a splash of coconut milk or dairy free FF creamer! And the worst part was that I woke up to a .8# weight gain! No, actually that's not the worst part, the worst part is that I am now craving ice cream and it's only 8:29 AM here! Argggggghh!

I also had tried a new whole grain tortilla. In the past I have had problems with wheat but after taking it out of my diet for a month or two, I found I could have Natural Oven's hunger filler bread in small amounts without any reprocussions. I tried Buena Vida whole grain tortillas with 130 cals, 4 g pro, 22 g carb, 2.5 g fat and 4 g fiber. So part of the extra water weight could have come from these. So for the next few days, I am taking out all wheat and dairy. I think I'll revisit these tortillas once this inflammation clears.

No workout yesturday, Sunday is my rest day.

So Yesturday's menu included-
creatine

mexican egg tortilla-1/2 c egg beaters
1 slice FF cheddar
salsa, FF sour cream
shredded lettuce
whole grain tortilla

6 egg whites
20 grapes

1 oz goji berries
EAS carb control RTD

4 oz ham
sweet potato prepared w/ butter spray, cinnamon and splenda
asparagus grilled in a little macadamia nut oil

1 scoop muscle milk pro powder
1 c skim milk

2 FF SF chocolate coffees
__________
1595 cals
116.7g pro=31%
186.6g carb=43%
40.7g fat=26%
24 g fiber
80 oz water

Today I need to stay away from the ice cream!!! I need to workout, but I am really not feeling it today!!!! And I need to find my desk under these piles of paper!!! But not really feeling that either!!!

Well, I hope everyone has a very productive day!
Sandy
 
lol, sometimes you have some strange combinations in your meals!! But I do it too like really bad so wtf am I trying to say?!!? nothing!! I just thought it was kinda funny!

Anyway, looks like you have a real passion for your Tae-Kwon-Do or kickboxing type classes you do. Thats great, I always thought that was a really cool thing to get into. I begged my Mom to put me in those classes when I was younger, but she didn't have the time to take me to the classes and all that...poowey...oh well. Make sure and take care of that calf muscle and don't mess it up or you'll have to not do anything for a long time and that just sux.

Well thanks for what you said in my diary :)

I rode my bike 41 miles yesterday and Friday did 37. Did some of that there fasted cardio for the first time Sat. morning ran 2 miles on empty and then got too pooped to poop so I went and ate some breakfast and ithink it was the best damn bowl of cereal I have ever had in my entire life! lol , really makes you appreciate what you're getting when you're giving.so to speak.

So hope you're having a great day! Keep it up and be careful :)
 
Jamie-

Thanks for the encouragement! You think I eat wierd combinations?? Oh, well! LOL!

You are so funny! I love the way you describe things so vividly! It cracks me up every time!! Thanks for the smiles!!

Sandy
 
I only have a second, but I only want to say that I won't be around for a little while, my father in law is in the hospital, and some of my DH family is staying with us. Not sure I'll be able to see how everyone's doing-boo! Sorry! gotta run!
Sandy
 
Sandy where did you go!?
 
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