Teresa's trying again!

T

teresand77

0
Today I'm starting over! Five years ago I was in good enough shape to do fitness competitions and ever since then have been struggling with getting my bodyfat down again. I'm scared to see how much it is but I have a caliper coming in the mail so I'll force myself to check it :) I'll weigh myself tomorrow to get a starting weight. I think I'm around 138 though...I'm 5'4" with quite a bit of muscle underneath my fat :(

I've never completely stopped working out but I've not been as stringent with my workouts and I've been WAY too lazy with my diet. I had an eating disorder for a long time and when I finally kicked it I gained about 10 pounds and a lot of fat!

I started out five and a half years ago doing the Body for Life program. I'm trying to get my parents to do this program so I decided to lead by example and try it again.

Right now I am deployed to Iraq though so my food choices aren't as varied as they would be at home.

Workout:
I got up this morning at 4:00, started my upper body workout at 4:15, finished at 5:04.

Chest:
Bench Press (db): 12 reps w/20 lb dbs, 10 reps w/25 lb dbs, 8 reps w/30 lb dbs, 6 reps w/35 lb dbs, then a superset--12 reps w/20 lb dbs and incline db press with 15 lb dbs.

Shoulders:
Seated Press (db): 12 reps w/10 lb dbs, 10 reps w/15 lb dbs, 8 reps w/20 lb dbs, 6 reps w/20 lb dbs, then a superset--12 reps w/10 lb dbs and front raises with 5 lb dbs.

Back:
Wide-Grip Lat Pulldown: 12 reps w/60 lbs, 10 reps w/75 lbs, 8 reps w/90 lbs, 6 reps w/90 lbs, then a superset--12 reps w/60 lbs and overhead extensions with 15 lbs.

Triceps:
Seated Tricep Overhead Extensions: 12 reps w/15 lbs, 10 reps w/20 lbs, 8 reps w/20 lb dbs, 6 reps w/25 lbs, then a superset--12 reps w/15 lbs and lying tricep extensions with 5 lbs.

Biceps:
Alternating db curls: 12 reps w/10 lb dbs, 10 reps w/15 lb dbs, 8 reps w/15 lb dbs, 6 reps w/15 lb dbs, then a superset--12 reps w/10 lb dbs and barbell curl with 25 lbs.

Drank 38 oz of water during my workout.

Nutrition:
Breakfast at 6:25: [/U][/U]Myoplex lite, 6 almonds, peach

Snack at 9:30: 1 oz of beef jerky, an Oats ‘n Honey granola bar, 6 almonds, and 38 oz of water

Lunch at 12:20: 4 oz of some kind of white fish (maybe cod) baked with lemon, 1 cup of white rice, 1 cup of cooked cauliflower and a Diet Coke (next time I won’t eat as much rice…I know brown rice would be better but, like I said, I don’t have a lot of say in what I eat)

Snack at 4:20: Scoop of protein, 3 macadamia nuts, 1/4 cup of banana chips and 19 oz of water

Dinner at 5:55: 2 cups of lettuce, spoonful of chow mein noodles, cheese, onions, and cucumbers, 4 oz of the same fish I ate for lunch, and 19 oz of water

Total: 1549 calories, 56 grams of fat, 119 grams of protein, and 150 grams of carbs (17 grams of fiber) and 133 oz of water

I feel pretty good about today. If I were home I wouldn't eat nearly as much processed foods like granola bars and Myoplex.

I hope I’m off to a good start. I know from experience that I can easily eat “clean” for a few weeks but then I’ll blow it for some reason. Hopefully this time I’ll be better!

Any comments are welcome!
 
Day 2!

Well, I weighed myself this morning and I weigh 138.

I ran today on the treadmill since there’s nowhere to run outside here. I did the “body-for-life” cardio which is ramping it up, bringing it back down, ramping it up, etc. for four different intervals. To be exact this is what I did:

Started at 4:15 AM
Walked at 4.0 for 5 minutes
Minutes 0-2: Jogged at 5.0 mph
2-3: 6.0
3-4: 6.5
4-5: 7.0
5-6: 7.5
6-7: 6.0
7-8: 6.5
8-9: 7.0
9-10: 7.5
10-11: 6.0
11-12: 6.5
12-13: 7.0
13-14: 7.5
14-15: 6.0
15-16: 6.5
16-17: 7.0
17-18: 7.5
18-19: 8.0
19-20: 5.0
Walked at 4.0 for 5 minutes

Breakfast at 6:10: 2 oz of beef jerky, 6 dried apricots, 6 almonds
Snack at 9:05: Scoop of protein powder, 6 almonds, 20 mini rice cakes (Ranch)
Lunch at 12:50: 3 oz of turkey (white meat), 0.75 cups of green beans, 3 macadamia nuts
Snack at 3:25: 12 mini rice cakes, 3 oz turkey (white meat), 2 dried apricots, 1/10 c. of banana chips
Dinner at 6:15: 2 cups of lettuce, spoonful of chow mein noodles, cheese, onions, and cucumbers, ¾ cup of green beans and 3 oz of the same turkey I ate for lunch
Plan to be asleep by 8:30

Total: Drank 152 oz of water (it’s very hot and dry here so I need more water than I normally would), 1483 calories, 41 g of fat, 141g of protein, 142g of carbs. I'm pretty happy with that...it's 24% fat, 38% protein, and 38% carbs. I'd like to cut a little of the fat out tomorrow. I won't have nuts at lunch time.

I really want to be more fit than my husband has ever seen me when I get home. When we met I was at the same size I am now. He has never seen me really lean except for in pictures!

Tomorrow is leg day!
 
Hi Teresa, first of all, thank you for serving and protecting our country. I really don't have much to add about your workouts. They look effective to me. Plus, seeing how you were in fitness competitions previously, you have a good grasp of what you are doing. You're drinking plenty of water and like you said you're diet doesn't contain a lot of options, and I still seen a lot worse diets than what you are consuming. Keep up your good work. Your hubby will be proud, actually, I'm sure he already is :) . Thank you again.
 
Yay!

Yes, teresa thanks for serving our country :) You're awesome on this board, I always love reading the advice you give to people because you're always right on. Congrats on overcoming your eating disorder, that's truly wonderful! You're doing great, especially since you are so limited to what you can eat.

We can be 'body-for-life' buddies :D Best of luck to you.
 
Thanks! I only have about 2 more months over here. I'm so excited to start cooking for myself...and my husband since he and I have never lived together! Right after we got married I got sent over here and he is also deployed (but somewhere else). We're moving to Arizona a month after we get home.

One of my problems over here though is that I am so hard on myself (which is what started the eating disorder in the first place). I feel guilty about eating white rice, dried fruit, you name it! One of my challenges is NOT to be like that while I'm deployed, lose some fat, and then REALLY tighten up when I get home. That would be the healthy attitude to have. :) I'm definitely a perfectionist though!

I LOVE Body-for-Life though. I loved it the first time I did it and I am enjoying it again. Lisa, what day are you on? Is your husband doing it with you? I got my sister to do it with me (well...SORT of with me since she's still in the states...I just e-mail her every day). She's also pretty active already but doesn't have a real structured plan so it should be good for both of us.

I'm good at dishing out the advice but not very good at following it myself sometimes. :rolleyes: I know what I should be doing but for whatever reason I have a hard time doing it sometimes.

Anyway, thanks for the words of encouragement! I'll put up my day three workout/nutrition tonight (which is Monday morning for you guys...I'm 11 hours ahead of pacific time :) )
~teresa
 
This is week 5 for us, yes my husband is doing it too. :D We love the program, we have so much energy now! I haven't lost any weight yet but my bodyfat has gone down, also I look different so that's cool.

That's too bad about you and your husband...I will definitley be praying for your safe return.

Don't feel guilty about what you are eating, what else can you do? I know you're doing the best you can and that's what counts. I know what you mean though, I'm a perfectionist myself but I've learned that some things I just have to let go, especially things that are out of my control :) You seem really disciplined so I have a feeling you're going to do really well. I know you will be stunning when you come back :)

Anyways, you've motivated me to spell out my routine in my diary, I got kind of lax on that. I'm not as strong as you :D but I am lifting until I fatigue on most of the exercises. One thing we will be doing differently is just adding another session of cardio...I know we probably shouldn't but we feel good about doing it so I dunno, we'll see how it goes.

Looking forward to reading more! Be safe and keep us posted.

Lisa
 
3/20/06

Well, I didn’t get to bed until a little after 9 PM last night. I was pretty hungry this morning. I’m trying to decide if I should have a scoop of protein or something right before I go to bed. My fear is that I’ll have to pee in the middle of the night then and I have to walk quite a ways to the bathroom which always sucks :)

Woke up at 4 and got to the gym by 4:15
Quads:
Smith Machine Squat (I had planned to do regular barbell squats but somebody was using it so I adapted): 12 reps w/95 lbs, 10 reps w/105 lbs, 8 reps w/115 lbs, 6 reps w/125 lbs, then a superset--12 reps w/95 lbs and leg press with 25 lb plates…I need to increase all of my weights for the leg exercises (quads and hamstrings...I haven't lifted legs with so much volume in a LONG time so I wanted to feel it out...my butt's already sore so that's a sign that I probably did enough for my first leg workout in awhile!

Hamstrings:
Lunges (db): 12 reps w/10 lb dbs, 10 reps w/10 lb dbs, 8 reps w/15 lb dbs, 6 reps w/15 lb dbs, then a superset--12 reps w/10 lb dbs and stiff-legged deadlifts with 20 lb dbs

Calves:
Standing Calf Raises: 12 reps w/115 lbs, 10 reps w/125 lbs, 8 reps w/135 lbs, 6 reps w/145 lbs, then a superset--12 reps w/115 lbs and db calf raises with 20 lb dbs.

Abs:
Crunches: 12 reps, 10 reps, 8 reps, 6 reps, then a superset--12 reps for both crunches and oblique crunches

Breakfast at 6:15: 2 oz of beef jerky, 1 dried apricots, a few banana chips, a few raisins, 3 macadamia nuts
Snack at 9:05: Scoop of protein powder, 6 almonds, 10 mini rice cakes (Ranch), a small portion of dried cranberries
Lunch at 12:15: 3 oz of turkey breast, 0.5 cups of peas and carrots, ½ cup of boiled potatoes with light butter
Snack at 4:00: Myoplex bar
Dinner at 6:15: 2 cups of lettuce, spoonful of chow mein noodles, cheese, onions, and cucumbers, and 3 oz of the same turkey I ate for lunch
Plan to be asleep by 8:30 but hopefully 8!

Total: Drank 128 oz of water, 1497 calories, 47 g of fat (27%), 140 g of protein (36%), 141 g of carbs (37%)...slightly more much fat than I wanted again...
 
Lisa,
Well I have time to spell out my whole routine...not much else to do here after work :) You probably have a life :)

I have so much more energy just from cleaning up my diet. I'm also sooo much happier! I was so grumpy last week because I was eating badly and not working out that much.

I also have to add two cardio sessions to my BFL plan because I teach aerobics two nights a week here. I've been doing it for so long though that it doesn't really provide a true workout for me since my body is so used to it...if that makes sense? If I start getting nagging injuries and feeling tired all the time I'll probably have to drop the BFL cardio in the mornings. As long as you're still feeling good I'm sure it's okay. It's when you start getting hurt really easy and irritable that you know you're overtraining...at least that's what happens in my experience.

Well, have a good day...stick to the diet plan :) oh, by the way, I was reading your diary and I always drink one diet coke a day after lunch. I figure if that's the worst thing I do that day I'm doing well. I used to drink about three a day so I'm getting better. I have no desire to give up drinking pop entirely!

How are your free days going?

~teresa
 
Hey Teresa,

Oh yeah it makes total sense that you would get used to what you're doing after so long since the body adjusts so quickly. Yeah we both feel like we're not doing enough cardio but you make an excellent point. If we start feeling more tired then we'll cut back too. Right now our energy is just soaring so we feel good about adding another day :)

Free days are great, lol! Well I feel so guilty the day after, but I do eat what I want in moderation. We usually make Sundays our free days unless something comes up of course. I overdid it a couple days ago though because both my in-laws and my sister wanted to take me out since my birthday is this Wednesday (I know I put 26 in my sig but I actually turn 26 on the 22nd). So tomorrow I won't be cheating but I told my husband to pick up my favorite - sushi! That can't be too bad :D

Yeah I'm not going to cut out pop entirely. I used to drink 4-5 cans a day and only 24 oz of water! Now I've cut back to two cans but I drink at least 70 oz. of water now. Yesterday I added another 24 oz so I don't feel too bad about the pop. :cool:

I did arms this morning so I posted my routine in my diary! I don't have a life either, I'm just lazy :p

Have a great day (or night),
Lisa
 
Last edited:
3/21/06

Woke up at 4 AM and got to the gym again by 4:15 (I’m on a roll here!!)
I thought I was going to increase my running speeds for this session but my butt was sooooo sore from the lunges yesterday that it was a chore to keep up the regular pace.
Walked at 4.0 for 5 minutes
Minutes 0-2: Jogged at 5.0 mph
2-3: 6.0
3-4: 6.5
4-5: 7.0
5-6: 7.5
6-7: 6.0
7-8: 6.5
8-9: 7.0
9-10: 7.5
10-11: 6.0
11-12: 6.5
12-13: 7.0
13-14: 7.5
14-15: 6.0
15-16: 6.5
16-17: 7.0
17-18: 7.5
18-19: 8.0
19-20: 5.0
Walked at 4.0 for 5 minutes

Breakfast at 6:00: 1 oz of beef jerky, 1 dried apricot, ¼ c. of raisins, 3 macadamia nuts
Snack at 8:30: A pack (5 oz) of herb & garlic tuna, 10 rice cakes (ranch), and 6 almonds (I chewed some minty gum after that meal so I didn’t offend people :p )
Lunch at 12:30: 3 oz of turkey breast, 0.75 c. of stir fried vegetables, ½ c. of green beans, ½ cup of white rice
Snack at 3:30: 10 rice cakes, 3 oz turkey breast
Snack at 5:45: Myoplex bar

Taught aerobics for an hour at 7 PM.

Finally dinner at 8:15: Small salad with onions and cucumber, 5 olives, and 3 oz of turkey breast

Good day overall but I under-ate since I worked out so much. I was aiming for about 1900-2000 calories and I only ate about 1700. I don’t have the specific protein/carb/fat breakdown because the online database where I track my food is down! It was pretty much where I wanted it though. I drank about 130 oz of water again and one Diet Coke.
 
3/22/06

I had to run again today because our weight room was closed…it’s open again tomorrow so I’ll do my planned upper body workout then.
I did an identical workout to yesterday except it felt even harder after a long session of aerobics the other night! I need more sleep for sure. I’m going to work on that next week.

Breakfast at 6:15: 1 oz of beef jerky, 10 rice cakes, 3 dried apricots, ¼ c. of banana chips, 6 almonds
Snack at 9:15: Scoop of protein, 20 rice cakes
Lunch at 12: 4 oz of parmesan baked fish, ½ c of white rice, ¾ cup of cooked carrots
Snack at 3:30: Myoplex bar
Dinner at 6:15: 4 oz of parmesan baked fish, ½ cup of asparagus, 2 cups of lettuce, spoonful of chow mein noodles, cheese, onions, and cucumbers

Another decent day…I drank about 130 oz of water again. Tomorrow is upper body day…I’m excited to get off the treadmill and get back to the weights! Since my food database is down, again, I don’t know what my carb/fat/protein breakdown is but I imagine it’s pretty close to where I want it.
 
3/23/06

Had a pretty good workout this morning...my triceps are already sore :)

Chest:
Incline Bench Press (db): 12 reps w/20 lb dbs, 10 reps w/25 lb dbs, 8 reps w/30 lb dbs, 6 reps w/35 lb dbs, then a superset--12 reps w/20 lb dbs and db bench press with 20 lb dbs.

Shoulders:
Front Raises (db): 12 reps w/5 lb dbs, 10 reps w/7.5 lb dbs, 8 reps w/10 lb dbs, 6 reps w/10 lb dbs, then a superset--12 reps w/5 lb dbs and seated shoulder press with 10 lb dbs.

Back:
Overhead Extensions: 12 reps w/15 lb db, 10 reps w/20 lb db, 8 reps w/25 lb db, 6 reps w/30 lb db, then a superset--12 reps w/15 lbs and Wide-Grip Pulldown with 75 lbs. **Next time I won’t do overhead extensions. I can’t lift heavy enough weight for this exercise to actually benefit me. Pulling actions and pull-ups seem to be much more effective at building up my back.

Triceps:
Lying Tricep Extensions: 12 reps w/10 lb dbs, 10 reps w/15 lb dbs, 8 reps w/15 lb dbs, 6 reps w/15 lb dbs, then a superset--12 reps w/10 lb dbs and seated tricep extension with 15 lbs.

Biceps:
Barbell curl: 12 reps w/30 lbs, 10 reps w/35 lbs, 8 reps w/40 lbs, 6 reps w/45 lbs, then a superset--12 reps w/30 lbs and alternating dumbbell curls with 10 lbs.

Everything went well except for that back exercise. Last time I did that I was much weaker and it was a good exercise. Now that I’m stronger I’m not sure that I can include that in my workout anymore. Possibly I could with a spotter but it’s also sort of awkward feeling so I’ll probably just leave it out.

Here’s what I ate today:
Breakfast at 6:25: ¼ cup of banana chips, ¼ cup of raisins, 1 scoop of protein, 3 macadamia nuts
Snack at 8:45: Soy nuts, Zone Bar
Lunch at 12:15: 4 oz of turkey breast, 1 medium potato (boiled), 1 cup of mixed vegetables (cauliflower, broccoli, and carrots) and a Diet Coke
Snack at 3:00: Small can of chicken breast, Honey Bunches of Oats cereal bar, scoop of protein
Snack at 5:35: 1 oz of beef jerky, 6 cashews

Taught aerobics at 7 PM for an hour

Dinner at 8:30: 3 oz turkey breast, 2 cups of lettuce, spoonful of chow mein noodles, cheese, onions, and cucumbers

I drank a total of about 135 oz of water, ate 1768 calories, 55 grams of fat (27%), 164 grams of carbs (36%), 163 grams of protein (36%)

I’m excited because tomorrow’s my one day off from both Body for Life and from work so I’m going to take it easy. I’m planning on sleeping until I wake up (no alarm clock, yay!) and eating some Twizzlers! Empty calories here I come! I’m not going to overdo it though…
 
Today I didn't eat as badly as I thought I would...I just ate MORE than I usually do and foods I wouldn't eat normally. I ate about 2300 calories. I didn't really drink any water though so next free day I'll try to drink more water.

I checked my bodyfat yesterday with calipers and it's under 20% so that's good. I calculated 17% (I did it three times and got between 16.5 and 17.5% every time) but since I know that I might have some error I'm just going to call it 20% for now. When I get home I'll have it done professionally.

I was surprised my bodyfat was so low though so I asked my husband if he thought it was right. He said that before I got here he would have thought my bodyfat was around 20% so he wasn't surprised at all. He says I still have a distorted body image left over from my eating disorder...that is probably partially true.
 
3/25/06-Leg Day

I had a pretty good day today. I was having some cravings this evening for sugary type stuff but I just put some crystal light in my water and they went away. Today I ordered my dad the Body for Life book. His doctor said he has to lose weight and he has high blood pressure. I just want something to get through to him. I'm hoping the book will do that. I REALLY hope that getting that book doesn't ruin his birthday and offend him though. I'm just so worried about his health though.

Well, here's my workout for today:

Quads:
Leg Press: 12 reps w/25 lb plates, 10 reps w/35 lb plates, 8 reps w/45 lb plates, 6 reps w/55 lb plates, then a superset--12 reps w/35 lb plates and smith machine squats with 35 lb plates…Still not quite pushing it as hard as I should when I’m working my quads.

Hamstrings:
Stiff-legged deadlifts: 12 reps w/25 lb dbs, 10 reps w/30 lb dbs, 8 reps w/35 lb dbs, 6 reps w/35 lb dbs, then a superset--12 reps w/25 lb dbs and lunges with 10 lb dbs…These were good except my back was my weakness. I could tell when I was using the 35 lb dbs that my back was rounding so I wanted to stick with them (instead of going up to 40s) for the 6 rep set. My grip gives out too so I started using straps.

Calves:
db Calf Raises: 12 reps w/30 lb dbs, 10 reps w/35 lb dbs, 8 reps w/40 lb dbs, 6 reps w/45 lb dbs, then a superset--12 reps w/30 lb dbs and standing calf raises with 45 lb plate on the smith machine. Calves hurt (in a good way!)…the weight’s just about right.

Abs:
Oblique crunches: 12 reps, 10 reps, 8 reps, 6 reps, then a superset--12 reps for both oblique crunches and crunches (need to start adding weight to the crunches) or do the more advanced exercises…I’m doing these crunches really slowly and they still aren’t really that hard.

Nutrition
Breakfast at 6:15: ¼ c. raisins, 6 macadamia nuts, scoop of protein powder
Snack at 8:45: Soy nuts, Honey Bunches of Oats cereal bar
Lunch at 12:30: 3 oz pork tenderloin (yuck! I’m never eating that again!), ½ cup of cooked cauliflower, 1 pita
Snack at 4:30: 1 oz beef jerky, can of chicken breast, scoop of protein, piece of fruit leather
Dinner at 7:00: 2 cups of lettuce, spoonful of chow mein noodles, cheese, onions, cucumbers, 5 olives, herb & garlic tuna
I drank a total of about 135 oz of water, 1530 calories, 51 grams of fat (29%), 138 grams of carbs (34%), 150 grams of protein (37%)
 
Your dad should be happy that you care about him. My dad was sooo stubborn, he also had extremely high blood pressure and refused to go to the doctor. We were soooo worried about him and sadly we lost him last year to heart failure aggravated by hypertension. He was only 52, and it's been extremely hard on our family.

I hope I didn't disturb you by mentioning what happened to my dad but it'll be a year on April 14th so we've all been pretty emotional lately. I hope your dad does the right thing by taking care of himself. Good luck.
 
Lisa,
I'm so sorry to hear about your dad. Death is a hard, hard thing. I did volunteer work as a grief counselor for children whose parents had died when I lived in Ohio. After that, I can honestly say that not one person grieves the same way. Anniversaries of deaths were sometimes almost as hard as the actual death.

My dad could definitely have the same issues if he doesn't start cleaning up his diet and getting some exercise. He went to the doctor three weeks ago and he told him it's essential that he loses 20 pounds and lowers his blood pressure by cleaning up his diet and taking medication. He only lost 7 pounds so far and he's only changed very minor things about his diet. He has started drinking water which is amazing to me. He's never drank water so at least he took a little bit of my advice. I just thought the stories in Body for Life are so motivational that it may be a wake up call for him. Some of those older men in there look just like my dad with their beer bellies! And several are close to his age (he'll be 56 on April 6).

This is slightly off the subject but my grandpa died the last time I was deployed (around a year and a half ago) and last night I had a dream that he was RUNNING in the yard! He looked so healthy and happy. I said, "Grandpa...you're running!" and he's like, "don't look so surprised kiddo!" It was a really good dream but when I woke up I was sad that it wasn't real. (and now I'm making myself sad again!) Hope I didn't depress you even more...
 
3/26/06: Running Day

Ran the same as I ran last week…same speeds…it seemed hard still so I’m going to stick with this routine until it gets easier. It didn’t help though that I just did legs yesterday!

Breakfast at 6:05: ¼ c. raisins, 6 macadamia nuts, 2 oz of beef jerky
Snack at 8:30: Soy nuts, Honey Bunches of Oats cereal bar, 4 macadamia nuts (finally finished those…someone sent them to me in a care package)
Lunch at 11:45: 4 oz of ham (wow, ham is HIGH in sodium…I’ll try to limit that), ½ cup of green beans, ¾ cup of egg noodles
Snack at 3:25: Scoop of protein, piece of fruit leather, goldfish crackers (also from a care package…they’re relatively healthy though for a packaged food like that)
Dinner at 6:30: 2 cups of lettuce, spoonful of chow mein noodles, onions, cucumbers, 5 olives, scoop of protein (didn’t want to eat the rest of that yucky ham)
I ate a total drank a total of about 135 oz of water, 1569 calories, 54 grams of fat (30%), 167 grams of carbs (41%), 119 grams of protein (29%)

Tomorrow is upper body day which I like WAY better than running :)
 
That dream you had of your grandpa - that's so precious :) My grandpa passed away back in July 2003 and I was really close to him. I was his first granddaughter so he really spoiled me!

I've had many dreams about my dad. I know what you mean, the dreams seem so real and vivid and when I wake up I realize that it was just a dream. I do get sad but I believe that I had a visit with my dad :) Yeah, the anniversay seems just as hard...you'd think memories fade away with time but they really don't.

I'm sure your dad will be motivated once he reads some of those stories from the BFL book. I know we were! Looks like he's made a good start by losing 7 lbs so that's good.

Keep up the good work! Running is a pain for me too :D
 
My sister said that in the book there is a 53 yr old man that drank a lot and only ate late at night. My dad follows the same patterns so maybe he'll be motivated by that success story. The dreams are nice though because at least you feel like you're with the person you lost for a little while.

One thing that I've noticed about Body for Life though is that since there's a routine to follow I haven't been having as many cravings. I mean, eating one cookie is UNHEARD of for me but I did it today.

Workout
Chest:
Barbell Bench Press: 12 reps w/65 lbs, 10 reps w/70 lbs, 8 reps w/75 lbs, 6 reps w/80 lbs, then a superset--12 reps w/65 lbs and incline bench press with 60 lbs…could only do 6 reps, then I lowered the weight to 55 and did the last 6 reps

Shoulders:
Lateral Raises (db): 12 reps w/5 lb dbs, 10 reps w/7.5 lb dbs, 8 reps w/10 lb dbs, 6 reps w/10 lb dbs, then a superset--12 reps w/5 lb dbs and reverse flys with 5 lb dbs.

Back:
Seated Cable Rows (narrow grip): 12 reps w/60 lbs, 10 reps w/75 lbs, 8 reps w/90 lbs, 6 reps w/90 lbs, then a superset--12 reps w/60 lbs and Good Mornings with a 45 lb bar...I haven’t done those in SO long that I wanted to test out the weight before going heavy. I can probably add a little but not much.

Triceps:
Kickbacks: 12 reps w/7.5 lb dbs, 10 reps w/10 lb dbs, 8 reps w/10 lb dbs, 6 reps w/12.5 lb dbs, then a superset--12 reps w/7.5 lb dbs and tricep rope pushdown with 30 lbs.

Biceps:
Preacher curl: 12 reps w/30 lbs, 10 reps w/35 lbs, 8 reps w/35 lbs, 6 reps w/35 lbs, then a superset--12 reps w/25 lbs and concentration curls with 10 lbs.

Nutrition
Breakfast at 6:05: ¼ c. dried cranberries, 1/8 c of cashews, 2 oz of beef jerky
Snack at 8:30: Zone bar, wafer cookie (just one though…I controlled myself!)
Lunch at 11:45: 3 oz of white fish, ½ cup of corn, ¾ cup of egg noodles
Snack at 3:25: Scoop of protein, 1/8 cup of cashews, goldfish crackers
Dinner at 6:30: 2 cups of lettuce, spoonful of chow mein noodles, onions, 5 olives, 4 oz of chicken breast, ¼ cup of broccoli
I ate a total drank a total of about 135 oz of water, 1649 calories, 52 grams of fat (28%), 164 grams of carbs (39%), 135 grams of protein (32%)

I think I'm going to start eating a little more because I'm hungry all the time lately.
 
Ran the same as I run every running day. Still struggling so I’m going to keep it here for another week. Then I’ll increase the speeds a little. I also teach aerobics tonight so I ate more to compensate for all the extra calories that I’ll burn.

Nutrition
Breakfast at 6:15: 2 oz beef jerky, nutri-grain cereal bar, a handful of cashews
Snack at 9: Zone bar and a scoop of protein
Lunch at 12: Chicken breast, broccoli, onions, whole wheat tortilla
Snack at 3: Goldfish crackers, scoop of protein, piece of fruit leather
Snack at 5:30 (before aerobics): Can of chicken, 23 cashews (I counted!)
Dinner (probably at 8:15): chicken breast, salad with chow mein noodles, onions, 5 olives, cucumber

Overall I drank a total of 140 oz of water (probably more after aerobics) , ate 1866 calories, 64 grams of fat (31%), 140 grams of carbs (30%), and 186 grams of protein (40%)
 
You must log in or register to reply here.
Back
Top