Michele's training

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michellekdo
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#16 Postby michellekdo » Wed Apr 11, 2007 3:42 pm

04.11.2007
1 banana
Baby carrots
1 pear
1 slice watermelon
1 slice of bread with almond spread
1 portion of vegetables and rice (from yesterday)
1 cucumber with oil and vinegar
Db press 3kg 3x15
Db bent over row 3kg 3x15
Db thrusters 3kg 2x15 1x10
DB hammer curl 3kg 2x15 1x10
Db fly 3kg 3x15
Db side bend 3kg 3x15
1 slice of bread with tomato past and spices



am i eating to much? :oops:

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#17 Postby veganmomma » Wed Apr 11, 2007 3:51 pm

michellekdo wrote:hi veganmomma,
I just did the first 4 of the Sample Routine (I can feel the burn) :-).
It seems to me that the rest are similar or the same as the once I did. Please let me know if I am wrong and just didn't see the difference.
I really enjoyed the workout thanks again!!
Which exercises are similar to the ones you did before?

michellekdo wrote:should I do some sort of stretching before or after my workout?
You should definately stretch after you lift weights. Some people stretch before they lift while others don't. I don't stretch before I lift weights, however I think it is a good idea to do a warm up before you lift. A light jog or jump rope and 2 warm-up sets with a weight that is lighter than you will use for your "working sets." Your warm-up should not be any longer than 10-15 minutes total.

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#18 Postby veganmomma » Wed Apr 11, 2007 4:09 pm

michellekdo wrote:04.11.2007
1 banana
Baby carrots
1 pear
1 slice watermelon
1 slice of bread with almond spread
1 portion of vegetables and rice (from yesterday)
1 cucumber with oil and vinegar
Db press 3kg 3x15
Db bent over row 3kg 3x15
Db thrusters 3kg 2x15 1x10
DB hammer curl 3kg 2x15 1x10
Db fly 3kg 3x15
Db side bend 3kg 3x15

am i eating to much? :oops:
Add up the calories and then I can answer your question.
michellekdo wrote:1 slice of bread with tomato past and spices
Your post-workout meal is not enough. How many grams of protein and carbs are in 1 slice of bread and tomato paste? I would suggest that you have a shake if you have a blender.
Tofu
Fruit
Soy Milk
Omega 3's (flax seed oil/seeds grinded)
Ice Cubes
If you don't have a blender mash all the ingredients up in a bowl with a potato masher minus the ice cubes.

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michellekdo
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#19 Postby michellekdo » Wed Apr 11, 2007 6:19 pm

it should be arround 1200 calories

veganmomma
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#20 Postby veganmomma » Wed Apr 11, 2007 7:03 pm

Here are links to interactive tools that will help you determine how many calories you burn during your workout.

http://www.calorieking.com/tools/exercise_calories.php
http://www.calorieking.com/tools/weight_maintenance.php
http://www.calorieking.com/tools/

I would suggest that you register with www.veganfitness.net it is a very active community.

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#21 Postby michellekdo » Thu Apr 12, 2007 7:05 am

can't I just eat nuts as preworkout meal?

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michellekdo
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#22 Postby michellekdo » Thu Apr 12, 2007 12:15 pm

does anybody know what the maximum is I should workout a week?

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#23 Postby michellekdo » Thu Apr 12, 2007 2:37 pm

04.12.2007
511 stairs
1 pear
1 banana
1 small piece of coconut
Watermelon
6 handfuls of mixed nuts and raisons
Baby carrots and hummus
A few strawberries
2 slices of bread with tomato past and spices

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Flare
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#24 Postby Flare » Thu Apr 12, 2007 3:45 pm

veganmomma wrote: You should definately stretch after you lift weights. Some people stretch before they lift while others don't.


I just strech before exercises concerning my legs.
I was ordered ( :wink: ) to do lots leg-exercises: DB Squats, DB Deadlifts, DB Lunges.
So I started to strech always before doing such exercises, cause I had so many strains in the thights. For other exercises I do not.

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#25 Postby michellekdo » Mon Apr 16, 2007 8:10 am

I guess I really should get used to stretching, but it's just such a hassle. :?

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#26 Postby michellekdo » Wed Apr 18, 2007 4:05 pm

04.18.2007
20 min running
Shake with frozen blueberries, frozen strawberries, banana, raisins, nuts, banana and oats.
1 green pepper
Db bench press 3kg 3x15
Db bent over row 3kg 3x15
Db thrusters 3kg 3x15
DB hammer curl 3kg 3x15
Db fly 3kg 3x15
Db side bend 3kg 3x15
1 portion of whole wheat pasta with peas and tomato sauce
1 pear with peanut butter
1 small salad
3 slices of pizza

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#27 Postby veganmomma » Wed Apr 18, 2007 4:26 pm

michellekdo wrote:does anybody know what the maximum is I should workout a week?
3 days a week for lifting weights if you are a beginner.
michellekdo wrote:1 portion of whole wheat pasta with peas and tomato sauce
1 pear with peanut butter
1 small salad
3 slices of pizza
That is an unsual post-workout combo meal. Are you pregnant? :P

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#28 Postby michellekdo » Thu Apr 19, 2007 2:29 am

no I'm not pregnant but that would explain why I'm not loosing any weight ;-).
I forgot that I also went for an 2 hour hike yesterday. I don't know how the weather is where ever you guys are, but in Germany (heidelberg) the weather is great so we wanted to take advantage of the nice weather :-)

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#29 Postby Flare » Tue May 01, 2007 6:08 pm

Michele!!!

Here's a HUUUUUUUUGEEEEEE kick in the pants!!!!!!!!
Come on!

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#30 Postby michellekdo » Wed May 02, 2007 3:41 am

thanks.

I was actually pretty good.

Saturday
Hiking for 5 hours :shock: .
We went to a retirment party but I wasn't to bad. Eat lots of strawberries :-).

Sunday
I wasn't feeling that well I guess Saturday was just too much. But eating was okay just didn't work out.

Monday
Running for 20 min walking for 2 hours.
Eating okay but eat to many nuts.

Tuesday
Running for 37 minutes. Walink for 2 1/2 hours
Did a good job with eating healthy.
Went to see spiderman 3 and didn't eat any popcorn had some bananachips yummy :-).


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