getting lean and defined

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kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#106 Postby kathymtns » Mon Jan 04, 2016 1:40 pm

I got up and got an eariler start today. My family and I watched, "That Sugar Film" the other night and I think it really motivated my family to eat healthier and to be healthier, which is a good thing. I learned some things from it as well. It was an amazing movie. So because of that movie, my daugther ( who is 18) wanted to come workout with me this morning,before she headed off to work. I think she will be sore tomorrow,but I gave her some modifications since she hasn't worked out in a while.

My husband entered a challenge to lose weight, which is good. I worry about his health sometimes. So to help him I am making sure he has some healthy alternatives to the junk food he normally eats. He ususally eats whatever I cook, but does like to go out to get fast food and sweets a lot.

Workout: circuits-4 sets
circuit A:
1. one arm db shoulder press-10 reps( 20 lbs.)
2. plate front raises-12 reps(10 lbs.)
3. stab. ball tucks-20 reps
4. spiderman pushups-10 reps
5. jump rope- 1min.

circuit B: 4 sets
1. db curstey lunges- 10 each side(15 lbs.)
2. bulgarian split squat- 15 each leg
3. plank rows- 10 reps
4. single arm lateral shoulder raise- 10 reps( 15 lbs.)
5. jump rope- 1 min.

Circuit C:-4 sets
1. trx jump squats- 15 reps
2. single arm upright row to OH press- 10 each arm( 15 lbs.)
3. squats- 12 reps.
4. mtn. climbers- 10 each side

Food for today:
preworkout: 1/2 banana
B: green smoothie
L: leftover tomato soup with roasted chickpeas, salad
S: fruit, protein shake
D: mauy thai zuchinni noodles with edamme
S: oatmeal with protein powder

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#107 Postby kathymtns » Tue Jan 05, 2016 3:20 pm

I ate pretty good yesterday, but for some reason in the afternoon, I was starving. I ate my apple and protein shake and was still hungry, so hungry I was starting to get a headache, so I had some pumpkin oatmeal and I felt much better. I am really enjoying the food in " Six Weeks to Sexy Abs". This morning I made a blueberry protein smoothie that was amazing!

My husband has to lose 2 1/2 lbs. this week for his challenge, so hopefully this feeding him, will help him lose the weight he needs. I think it will, because he is used to going to the store and buying junk food or going to Mcdonalds to get some food. I have been trying to provide some good alternatives to his sweets that he is used to eating. Last night I made an apple crisp with protein powder in the crisp part.

I am struggling with what to eat for a snack in the afternoon. Too much fruit bothers me and I need something filling.

Workout: 10 min. HIIt training on stair stepper, then 30 min. steady state on stair stepper

Food:
B; blueberry protein smoothie
L: leftover zuchinni/veggies with 1/2 c. edamme with homemade asian sauce
S: maybe I will make some quinoa
D: spaghetti squash with marinara sauce and homemade black bean "meat" balls, salad
S: oatmeal with protein powder

esqinchi
Elephant
Posts: 1201
Age: 37
Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: getting lean and defined

#108 Postby esqinchi » Tue Jan 05, 2016 8:40 pm

Happy New Year! Pistachios are a great snack option. They have pretty good protein, and are the lowest calorie nut, if you're counting. I used to eat an Ezekiel and peanut butter sammich every day at 3pm - it was pretty much all I looked forward to on a daily basis.

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#109 Postby kathymtns » Wed Jan 06, 2016 12:39 pm

I love pistachios. Thanks for the suggestions. When I was working with one of my trainers, one of my snacks was a gluten free english muffin with almond butter or peanut butter and jelly. That was one of my favorite snacks. I think I may try that again.

My daughter came and worked out with me again today. That is 3 days in a row. She is doing so good. My husband is doing good and is surprised he is not hungry and not going through bad sugar cravings. I have been good about providing good healthy alternatives for him.

Workout: circuits

Circuit A: 4 sets
1. db bench press-15-20 reps(20,25,30,30 lbs.)
2. pushups- 10 reps
3. stab. ball crunches- 15 reps
4. burpess- 10 reps.

circuit B: 4 sets
1. incline db bench press- 15 reps( 15,20,20,20,lbs.)
2. single leg v-ups- 20 on each leg
3. kb swings- 15 reps
4. mtns. climbers- 30 on each side

Circuit C; 4 sets
1. ez bar shoulder press- 12 reps( 40 lbs.)
2. tricep dips on bench- 12 reps
3. cable woodchoppers- 12 each side( 40 lbs.)
4. db front raises- 15 reps ( 10 lbs.)
5. bike sprint- 60 sec.

Food:
preworkout: 1/2 banana
B: orange protein smoothie( yum)
L: spaghetti squash with black bean " meat" balls and marinara sauce, salad
S: gluten free english muffin with almond butter and a little jelly
D: homemade broccoli soup, quinoa salad
S: oatmeal with protein powder

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#110 Postby kathymtns » Thu Jan 07, 2016 1:03 pm

I realized since I am dealing with hashimotos, there are certain workout that kill my body. Ever since I have done those circuits I have been totally exhausted. The high intensity and the amount of cardio is just not good for me. They have been wiping me out. So I am changing up my workouts. I also noticed that I gained weight instead of losing weight. I also know I need to try to go off of soy for a while and see how I feel. It is funny how food really affects me as well.

Today I did some supersets and I didn't feel wiped out after my workout. I felt like I got a good workout, but I don't feel dead. I will see how I feel later today as well.

Workout: back/abs

Superset: 4 sets
1. pullups-( daughter holding my feet)-5- 6 reps
2. seated row- 10 reps- (70-80 lbs.)

Superset: 4 sets
1. lat pulldowns-15 reps( 70-80 lbs.)
2. straight arm lat pulldowns- 12 reps( 30-40 lbs.)

Superset: 4 sets
1. delt cable flies- 12 reps- 20 lbs.
2. single arm db rows- 20 reps( 15 lbs.)

Abs: 4 sets
roman chair- 20 reps
standing oblique crunch-20 reps each side( 25 lbs. plate)
superman lower back- 15 reps

Food:
preworkout: half banana
B: blueberry protein smoothie
L: leftover broccoli soup with 1/2 c. chickpeas
S: cooked quinoa and rice cake with almond butter
D: 2 bean chili and salad
S: pumpkin pie oatmeal with hemp seed

esqinchi
Elephant
Posts: 1201
Age: 37
Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: getting lean and defined

#111 Postby esqinchi » Thu Jan 07, 2016 10:08 pm

Looking at that circuit workout up there, I'd say that's a ton of volume. I bet you could do half of that and still make great progress, but that's just my opinion. (looks like that's precisely what you did today) The dedication is definitely there, that's for sure. I would work on increasing the weight. I think you're in the right rep range (10-12). Some people would say that there is an inverse relationship between resistance and reps, and I think that makes sense, at least to the extent one can accomplish a limited amount of reps at a certain weight until failure. But I'm sure there's an optimal range that permits both growth (higher resistance) as well as endurance (higher reps); perhaps even a point of diminishing returns? Just some thoughts.

Vegan Amazon
Finch
Posts: 6
Joined: Thu Jan 07, 2016 11:22 pm

Re: getting lean and defined

#112 Postby Vegan Amazon » Fri Jan 08, 2016 12:57 am

Good job! I was diagnosed with Hashimoto's before I became Vegan. I find that eating a lot of processed and gluten products makes the symptoms worse, which is what is happening for me right now. It looks like overall you are doing good on your nutrition so hopefully that will help level it out.

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#113 Postby kathymtns » Fri Jan 08, 2016 5:02 pm

Thanks esqinchi, I think I do better with higher weights and less reps and feel better physically. Thanks so much for the encouragement.

Thanks Vegan Amazon, it is good to have another vegan with hashimotos. It is really not good when I eat processed foods. I have been following Six Weeks To Sexy Abs by Ella Magers and I really like the recipes. I have modified it a little in the fact, I don't my best when I eat too much fruit or dates. But I love the recipes. It is just pure whole foods and great ways to make veggies.

I did lose 1.5 lbs. so far this week, which is better than nothing at all. I was down more than that before Christmas and then I gained 3 lbs. So now my weight is 164.5. Another plus side is that my husband made his weight loss goal this week. He lost 2 1/2 lbs. I think that is awesome.

Workout today: legs
1. squats with ez bar- 3x30( 30,40 lbs.)
2. glute kickbacks on machine - 4x15 ( 55-75 lbs.)
3. lying hamstring curl- 4x15 ( 55 lbs.)
4. leg extension- 4x15 ( 115-130 lbs.)
superset with walking lunges- 20 total
5. leg press- 4x15- 150-160 lbs.
6. seated calf raise- 4x20 ( 55 lbs.)
7. step ups- 5x15 each leg

Food:
B; 1 c. cooked oatmeal with protein powder and raspberries
L: homemade chili with a few rice crackers
S: green smoothie
D: homemade pizza with veggies, salad with beans
S: going to try Jacked on the Beanstalk recipe for chickpea blondies sounds really good

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#114 Postby kathymtns » Sun Jan 10, 2016 5:37 pm

I want to try and post on the weekends, maybe it will keep me more accountable. Yesterday I didn't post. I did get my workout in. My youngest son had a basketball game at 8 am and then my 2 older sons had a game at 10 am. Luckily the games our at our local rec. center so I just did a cardio workout on the elliptical in between their games. I am afraid it will be that way the next few weeks on Saturdays.

Food yesterday wasn't perfect, because I just wasn't prepared with food for lunch. I did good at breakfast, then lunch I had some leftover fried rice and some rice crackers with peanut butter. Then I snacked on some yummy blondies that were posted on Jacked On the Beanstalk blog. The blondies had chickpeas, almond butter, pure maple syrup and protein powder. They were so yummy.

Today is a rest day

Food: ( Sundays are usually really weird for me)
B: 1 c. oatmeal with raspberries and protein powder
L: homemade creamy cannelli bean soup with a few rice crackers, a few ruffles potato chips
S: green smoothie
D: don't know yet

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#115 Postby kathymtns » Mon Jan 11, 2016 7:22 pm

My son and I went to see a lady that we have been to before, but she does bioscans( I think that is the name). I had her test my son last time for food sensitivies and she was right on. She tested him again and found that he still had the same food sensitivies.

I had her test me today too. I had her test my thyroid and my other hormones. My thyroid was off and so was my adrenals, which explained my being tired so much especially with cardio. My progesterone was a little off, but not but and my testostorone was off a little too. She said I could help that my lifting weights, which I have been doing, but makes me think I need to go heavier and less reps.

I had her test my food sensitivies and I have problems with dairy, gluten, corn, and peanuts. Soy is questionable, but not horrible. I knew most of those, but wasn't sure on peanuts. I have been thinking I have a problem with them, now I know for sure. It was good find out.

Workout: shoulders/abs/HIIT
1. plate curl to oh shoulder press- 4x10 ( 25 lbs.)
2. seated lateral raise- 4x12( 15 lbs.)
3. db front raises lower slow for 4 counts( these were tough)- 5x10 ( 8 lbs.)
4. arnold press- 5x10
superset with seated delt raise- 5x10 (10-15 lbs.)
5. cable upright row- 4x10 ( 40 lbs.)
6. ab wheel- 4x10
7. roman chair obliques- 4x8 each side
8. ab crunches- 4x25

finished with 20 min. HIIt training on the elliptical

Food:
B: 1 c. cooked oatmeal with 1 c. raspberries, protein powder
L: leftover creamy white bean soup with a few rice cracker, 1 slice of gluten free bread with pb( before I officially found out I can't have pb)
S: green smoothie, handful of lentil chips
D: cauliflower fetticine alfredo with mung bean pasta, salad
S: pumpkin pie oamteal or oatmeal with choc. protein powder

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#116 Postby kathymtns » Tue Jan 12, 2016 2:52 pm

That mung bean and edamme fetticine is so yummy and filling and has 25 grams of protein. I added some cooked peas to it.

The leg workout I did today was tough. It didn't look tough on paper, but I wil for sure be sore tomorrow.

Workout:
1. 25 jump squats
2. single leg barbell lunges- 12 on each side( 40 lb. bar)
superset with seated hamstring curl- 15 reps- 100 lbs.
3. cable kickbacks-15 on each leg( 50 lbs.)
4. lying hamstring curl- 10-12 reps( 55-60 lbs.)
5. calf raises on leg press machine-( 100 lbs.)
20 toes out
20 toes forward
20 toes in
20 toes forward
6. single leg back extension- 3x20
7. bulgarian split squat- 3x12 each leg( 10 lbs.)
8. step ups- 4x10 each leg first set with 10 lbs. db

Food:
B: 1 c. cooked oatmeal with 1 c. raspberries, vanilla protein powder
L; leftover mung bean and edamme fetticine afredo with 1 c. peas
S: green smoothie
D: cauliflower rice with black beans, green beans
S: pumpkin pie oatmeal

esqinchi
Elephant
Posts: 1201
Age: 37
Joined: Sun Nov 04, 2012 10:40 pm
Location: Chicago, IL, USA

Re: getting lean and defined

#117 Postby esqinchi » Tue Jan 12, 2016 8:13 pm

No more PB???? :psycho: :psycho: :psycho:

Nice work on legs up there. How did you like the split squats? Brutal, no? Tell us more about the mung bean pasta!

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#118 Postby kathymtns » Tue Jan 12, 2016 8:19 pm

Here is the sight with the info. for the mung bean and edamme pasta.

http://www.explore-asian.com/products/edamame-and-organic-mung-bean-fettuccine-6-pack.html#.VpWlE7YrLcs

The split squats I just put one leg on a bench and step away from it and then lunge down with the other leg. It is kind of like a stationary lunge except the other leg is elevated on a bench. It is really tough. Right now all I can handle is 10 lbs. db in each hand, hopefully I can move up next week.

Have to try the pasta. I bought mine at our local health food store, but I thought I saw a sight for it on Walmart as well.

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#119 Postby kathymtns » Wed Jan 13, 2016 4:40 pm

I didn't sleep good last night and am dragging today. This is the second night in a row that I haven't slept good. I just want to sleep. I used some magnesium spray, but it didn't seem to help. When I don't sleep good I get tempted to eat stuff I shouldn't. I just need to stay on track, because I know I feel better when I eat better.

I am so so sore from yesterdays leg and glute workout. I haven't been sore for quite a while. Good to mix it up. I was sore from Monday's workout as well.

I have a feeling I will be sore from todays workout as well.

Workout: back/bicep/HIIT

1. pullovers on bench- 4x15 ( 15,20,25,25 lbs.)
2. chin ups- 4xamrap( I was supposed to do 10 reps, but only completed 3-4 each set- but glad I am able to do them)
3. close grip seated row-4x15,12,10,8 (70,80,90,100 lbs.- 100 is the highest weight I have done on this)
superset with stab. ball back extensions- 4x20
4. preacher curls-4x12- slow release on 8 count( started out at 30 lbs., but dropped to 25- these were stinking tough)
5. straight arm rope pulldowns- 4x12 ( 50,60,70 70 lbs.)
6. alt. db bicep curls- 4x10 each arm( 10,15,20,25 lbs.)
7. db bicep curls amrap-20 lbs. did 12 reps( my biceps were shot)

15 min. HIIT on rower, 5 min. walking uphill on treadmill

Food:

B: 1 c. cooked oatmeal with 1 c raspberries and vanilla protein powder
L: green smoothie- spinach, vanilla protien powder, 1/4 c. cashews, cinnamon, nutmeg, ice
S: don't know for sure
D: planning on soup and quinoa side or caulifower rice with black beans and green beans
S: pumpkin pie oatmeal

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: getting lean and defined

#120 Postby kathymtns » Thu Jan 14, 2016 3:11 pm

Yesterdays eating was horrible. It ended up being such a crazy day. Between trying to go grocery shopping, helping kids with school, workout, and taking boys to different basketball practices, I just wasn't prepared for food.

I had the breakfast, a green smoothie for lunch( at noon), then by the time I ate again it was 6pm and I had to pick up and take kids to practices, so I had some handfuls of lentil chips, a green juice and a no cow bar. Then at 8 pm I had a rice cake with almond butter. Then I got home and was still hungry so at 9:30 pm I had pumpkin pie oatmeal and 3 pieces of gluten free toast.

Needless to say, today I am less busy so I will eat better today.

My workout today was a Body combat class. The lady there ran a weight loss challenge from November to Jan. 13 th. She measured and weighed me. I lost 2 lbs. and 1/2 an inch on my stomach. Not really the number I wanted, but then she reminded me that most people gain 5-10 lbs. during the holidays, so the fact that I lost weight is good. I am going to enter the next weight loss challenge. It starts Febuary and goes until April. I am really determined now more than ever to get to my goal by the end of April.

I plan on finishing this workout plan that I am on. I usually do the same workout for 4 weeks and then switch. I have been thinking lately that maybe I should be doing heavier lifts, since my testorone is lower than it should be. But then I wonder if I would still be able to lose the rest of this weight. I need to do some research.

Food:
B: 1 c. cooked oatmeal with pumpkin, 2 tbsp. hemp seed, pumpkin pie spice, stevia
L; homemade broccoli soup with 1/2 c. chickpeas
S: green smoothie
D: cauliflower rice with black beans, green beans
S: oatmeal with protein powder


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