Flare

Monday 12/2/2007 12:00 am: 1 slice of bread with spread, cornflakes 4:00 pm: wholemeal pasta with paprika, tomato, onions, zucchini 6:30 pm: stick bread 8:00 pm stick bread with spread, marinaded aggplant, popcorn Tuesday 13/2/2007 Running: 1:32 h 10:00 am: 1 banana 11:30 am: cornflakes 1:00 pm: 3 slices of bread with spread, sunflower seeds, flaxseeds ans sesame rest of pasta Wednesday 14/2/2007 11:00 am: 2 slices of bread with spread 1:00 pm: cornflakes 3:00 pm: 1 paprika, 1 stem cabbage 5:00 pm: gnocchi with mushrooms 7:00 pm: rest 10:45 pm: 3 slices of bread with spread, flaxseeds and sesame Thursday 15/2/2007 DB Squats: 6x20x1 / 6x14x1 ----> strain in the right thigh weightes sit ups: 6x15x4 DB Floor Press: 6x20x3 DB FLy: 6x15x3 Ass-Ups normal: 20 Ass-Ups with one leg: 20 DB Row: 6x40x2 DB Straight Leg Deadlift: 6x10x3 DB Side Bend: 6x40x2 DB Curl: 6x10x2 Cornflakes 2 slices of bread with spread, sunflower seeds, flaxseeds and sesame 2 bananas gnocchi with mushrooms 1 yogurt 1 apple chinese rice snack Friday 16/2/2007 DB Shoulder Press: 6x15x1 / 6x10x1 10:00 am: 1 apple 12:20 pm: cornflakes 12:50 pm: 2 slices of bread 6:00 pm: rice with paprika, 1 banana 9:00 pm: rest, 1 banana 11:20 pm: 1/3 cucumber, chinese rice snack Saturday 17/2/2007 Running: 1:01 h (20 min slowly, 20 min with speed intervals, 20 min slowly) 11:00 am: cornflakes 1:00 pm: 1 slice of bread with spread 6:30 pm: chips.... 7:30 pm: chinese veggies with marinaded tofu and rice 11:00 pm: one bar of choci Sunday 18/2/2007 DB Squats: 6x20x2 Weighted Sit-Ups: 6x20x4 DB Flies: 6x20x4 DB Floor Press: 6x25x3 DB Shoulder Press: 6x15x3 DB Straight Leg Deadlift: 6x15x2 DB Lunge: 6x20x1 DB Row: 6x60x3 DB Curls: 6x10x3 DB Side Bends: 6x60x DB Deadlift: 6x20x1 --------> HELL!!! 3:30 pm: rice with chinese veggies and marinaded tofu 5:30 pm: rest, 1 caramel pudding 9:35 pm: baguette slices with tomato or olives and melted barm 11:00 pm: some nuts and one bar of choci

Monday 5/2/2007 Running: 1:23 h 12:15 pm: cornflakes 5:00 pm: rice with paprika, mushrooms, tofu, green beans, carrots, cions, maize and japanes miso sauce 11:00 pm: 2 slices of bread with spread, salad, cucumber, flaxseeds and sunflower seeds. 1 soupspoon Chocoreale for dessert Tuesday 6/2/2007 9:30 am: 1 banana 10:30 am: 1 apple 12:00 am: 3 slices of bread with spread, cucumber, salad and sunflowerseeds 4:00 pm: rice with veggies soy sauce and chili sauce 6:45 pm: rice with veggies soy sauce and chili sauce 10:25 pm: cornflakes and some nuts DB Squats: 6x20x3 Weighted Sit-Ups: 6x15x4 / 7x30x1 DB Flies: 6x15x4 DB Floor Press: 6x20x3 / 7x20x1 DB Shoulder Press: 6x13x3 / 7x10x1 DB Lunge: 6x20x3 DB Row: 6x40x3 DB Curls: 6x10x3 DB Side Bends: 6x40x3 / 7x30x1 Hulas: 40x3 Push Ups on knees: 10 Wednesday 7/2/2007 11:00 am: 1 slice of bread with spread 12:30 pm: Gyros with salad and soy yogurt 1:15 pm: 1 apple 3:00 pm: 1 slice of bread with spread 5:00 pm: 2 slices of bread with spread 8:15 pm: rice with veggies Thursday 8/2/2007 11:00 am: 2 slices of bread 12:45 pm: 1 banana 5:00 pm: 1 slice of bread 9:30 pm: 1 salad with vinegar and oil and bread, an alcohol free beer Friday 9/2/2007 2 slices of bread 1 cheeseburger 3 soup plates veggie soup with bread cornflakes some cookies had 3 university days - so no time for sports Saturday 10/2/2007 Running: 1:30 h 12:00 am: 5 mini tofu sausages, 1 1/2 rolls with spread and salad, 1/2 roll with sugar beet molasses 6:30 pm: 2 soup plates with veggie soup and 2 slices of bread with margarine 7:30 pm: 1 apple 10:00 pm: some cookies Sunday 11/2/2007 DB Squats: 6x20x3 Weighted Sit-Ups: 6x15x6 DB Flies: 6x15x3 DB Floor Press: 6x20x3 DB Shoulder Press: 6x13x3 DB Lunge: 6x20x3 DB Row: 6x40x3 DB Curls: 6x10x3 DB Side Bends: 6x40x3 Hulas: 40x3 DB Reverse Flies: 3x10x2 Push Ups on knees: 10 3:00 pm: 3 slices of bread with spread, cornflakes 5:30 pm: some pieces choco banana, 2 apples 7:00 pm: 2 ramson-tofu-ääääähm...... with potatoes and red cabbage 11:00 pm: some nuts

I know it, I know it. And I just saw that you'll have a gig near to my hometown in april. Great! Welcome!

@ SpeakLow: That Pic is great! That's the way I like sleeping best - with a cat by my side.

I live with my two cats and my two rabbits - and I love it this way. Of course sometime I would prefer falling asleep with a nice guy at my back, holding hands. But I really enjoy doing my own thing, being responsible for my own chaos and dirt. Nobody's criticizes me when I get up too late or too early, when I start singing while cooking, when I just throw off my runnig clothes and let them dry on the floor the whole day, when I need one hour in the bathroom, when I insist on watching CSI Miami, when Pebbels is sleeping on my pillow 'cause I don't care about hairs on it,...,.... I lived with my ex-boyfriend and the first lonely weeks were very hard, even the last months with my ex were the hell. But my animal friends helped me to get over it and we became a great team. So I don't feel lonely anymore.

I thought ferrets are pack animals ( I dunno if this is the right word for that but I think you know what I mean). I learned so. The horse is very beautiful. I like horses. They look so pride and strong. Just beautiful. I went horseriding and vaulting when I was a child. I'm sorry for that nowadays....

4. week It was a bad sports week, 'cause I had a lot to prepare for work. Stressful week. Monday 29/01/2007 Weighted Crunches: 5x15x4 DB Floor Press: 6x20x3 DB Fly: 6x15x3 DB Squat: 6x20x3 DB Shoulder Press: 6x13x3 DB Lunges: 6x20x3 DB Row: 6x40x3 (20 p.side) DB Side Bend: 6x40x3 (20 p.side) Hulas 40x3 Weighted Crunches again: 6x30x1 10 pushups on knees Eating: 11:00 am: 1 banana 1:00 pm: 3 slices of bread with spread, salad, cucumber and sunflower seeds 4:20 pm: portion pasta with arrabiata sauce 9:00 pm: pasta with ketchup 10:30 pm: 2 slices of bread with spread, 1 slice with margarine Tuesday 30/1/2007 no sports Eating: 11:00 am: cornflakes 12:30 pm: rice with vegetables (cabbage, leek, tomato, paprika, carrots) and japanese Teriyaki-sauce 5:30 pm: rest of the rice 6:30 pm: 2 slices of bread with spread 9:00 pm: 2 carrots, 8 marzipan-potatoes Wednesday, 31/1/2007 Running: 1:11 h (486 kcal) Eating: 11:00 am: cornflakes 1:00 pm: potato cleavage (??? dunno the right word) with herbage soy yogurt 6:00 pm: 2 slices of bread with spread Thursday 1/ 2/2007 9:00 am: 1 pretzel 12:30 pm: „hanf-spacebar“ snack 3:00 pm: 2 slices of bread with spread and salad 7:00 pm: cauliflower, carrots and grain mix 8:30 pm: see above Friday 2/2/2007 1:00 pm: cornflakes 3:00 pm: 2 slices of bread with spread and flaxseeds 5:00 pm: 1 slice of bread again 7:00 pm: a small plate of fries with ketchup 11:00 pm: bread chips (hate birthdays) and an alcohol free beer Saturday 3/2/2007 Weighted Sit-Ups: 6x15x4 DB Floor Press: 6x20x3 DB Fly: 6x15x3 DB Squats: 6x20x3 Reverse Fly: 3x10x2 DB Shoulder Press: 6x13x3 DB Row: 6x40x3 DB Curl:6x10x3 Hulas: 40x3 DB Lunge: 6x20x3 „Ass Ups“ normal: 10x2 „Ass Ups“ with one leg: 20x2 DB Side Bend: 6x40x3 Eating: 1 cacao 1:15 pm: 2 slices of bread with spread and flaxseeds 2:00 pm: 1 apple 5:00 pm: „gyros“ with onions and paprika, tomato-wheat and herbage soy yogurt 8:30 pm: rest Sunday 4/2/2007 Running: 48 min - with more speed and two sprints maximum heart rate measurement: 203 (361 kcal) really was exhausted after that... Eating: 5:00 pm: 1 banana (do not wonder, i didn't get up until 2:00 pm) 7:00 pm: mexico-tofu-sticks, green beans, potatos with a little margarine and salt ½ bar of marzipan chocolate 1 alcoholfree beer 11:00 pm: some nuts

Thank you.... I'm 25 now. But everybody thinks I'm kidding when I tell that.

3. week Monday 22/1/2007 Running: 51,45 Min, 368 kcal Eating: 1.00 pm: Cornflakes 3.30 pm: 2 slices of bread with spread and sunflower seeds, 2 carrots, 1/3 cucumber 6.45 pm: 2 big potatos, 1/2 sesame tofu, 3 small sausages, sauerkraut Tuesday 23/1/2007 heighten the weight to 6 kg Weighted Crunshes 6x15x4 DB Floor Press 6x20x2 DB Fly 6x15x2 Ass Ups 20x2 Reverse Fly 3x10x2 DB Squat 6x20x2 DB Row 6x30x2 Side Bend 6x40x2 Hulas 40x2 DB Shoulder Press 6x10x2 DB Lunge 6x20x2 DB Curls 6x10x2 Eating: 10.00 am: 1 banana 11.45 am: Cornflakes 1.30 pm: 1 slice of bread with spread 3.10 pm: 1 slice of bread with spread 5.10 pm: 1 slice of bread with spread and one yogurt, 3 tangerines 9.00 pm: 1/2 pizza with lots auf vegetables and a little bit soy cheese, 4 small pizza rolls Wednesday 24/1/2007 swimming: 10 minutes swimming 10 leg liftings and droppings 50 underwater cycling 15 minutes swimming 10 leg liftings and droppings 50 underwater cycling Eating: 11.00 am: 1 banana, 1 coffee with milk and sugar 12.45 pm: cornflakes 3.30 pm: 2 slices of bread with spread, cucumber, salad and seeds 1/3 cucumber 7.15 pm 1/2 pizza 10.30 pm: some nuts Thursday 25/1/2007 running: 1:06, 437 kcal Weighted Crunshes 6x15x4 DB Floor Press 6x20x2 DB Fly 6x15x2 Ass Ups 20x2 Reverse Fly 3x10x2 DB Squat 6x20x2 DB Row 6x30x3 Side Bend 6x40x2 Hulas 40x2 DB Shoulder Press 6x10x3 DB Lunge 6x20x2 DB Curls 6x10x2 (158 kcal) Eating: 1 coffee with milk and sugar 12.30 pm: cornflakes 3.45 pm: 2 slices of bread, 1 stem cabbage 7.00 pm: wheat with mushrooms, zucchini, tomato, corn, paprika, olives, chili sauce 10.00 pm: coffee, 1/3 cucumber. 2 carrots Friday 26/1/2007 No Sport 'cause of work and works outing (we went bowling). 9.30 am: 1 banana 1.00 pm: 3 slices of bread with spread 5.00 pm: 1 banana, 6 almond biscuits 7.00 pm: Antipasti, 1 salad 11.00 pm: 1 apple Saturday 27/1/2007 running: 1:08 (403 kcal) Weighted Crunshes 6x15x4 DB Floor Press 6x20x3 DB Fly 6x15x2 Ass Ups 20x2 Reverse Fly 3x10x2 DB Squat 6x20x3 DB Row 6x30x3 Side Bend 6x40x2 Hulas 40x2 DB Shoulder Press 6x10x3 DB Lunge 6x20x2 DB Curls 6x10x2 => HEADACHE!!! 11.30 am: yogurt 4.00 pm: 2 portions of the thursday meal 9.00 pm: 3 slices of bread with spread and cucumber, tomato, salad and seeds 5.00 am: 3 crispbread with spread Sunday 28/1/2007 Off Day 2.30 pm: cornflakes 5.30 pm: some nuts, marzipan 7.30 pm: 2 portions pasta with arrabiata sauce 10.00 pm: some nuts, 1 carrot

http://img181.imageshack.us/img181/9750/ichundvoloskoiu7.jpg Me at the age of 14/15 *lol*

thanx

That's so beautiful.... *love* I got my calf-ankle-tattoo in december. I already had a boring tribal at my ankle, so the new one is something like a "cover up". But it's not finished yet. The skin at the ankle got so thick and started bleeding that we weren't able to go on. Next date ist the 27th of February. http://img295.imageshack.us/img295/9013/suntattforum14vb.jpg http://img264.imageshack.us/img264/8585/suntattforum21pd.jpg Maybe I will have slimmer calves one day

2. Week Monday 15/1/2007 Jogging: 41,48 min, 292 kcal skipping rope: 60 jumps Eating: Cornflakes 3 slices of bread with spread and sunflower seeds Rest of the pasta from Saturday 1 stem cabbage Tuesday 16/1/2007 4x15 Weighted Crunches 2x20 Floor Presses 2x20 DB Flies 2x20 "Ass-Ups" with one leg 2x20 DB Squats 2x10 Shoulder Presses 2x10 DB Rows 2x20 DB Lunges 2x40 Hulas 15 DB Curls 40 Side Bends (147 kcal burnt) Swimming: 2x10 minutes, 2x50 underwater cycling, 3x10 leg liftings and droppings Eating: 1 apple 1/2 ananas 2 small bowls of rice, paprika, maize, mushrooms 3 slices of bread with spread, salad, cucumber, tomato and sunflower seeds again 3 cookies Wednesday 17/1/2007 Jogging: 55,28 minutes with speed changes, 399 kcal burnt skipping rope: 60 jumps Eating: Cornflakes 2 slices of bread with spread and sunflower seeds 1/3 cucumber 2 carrots 2 apples 1/2 ananas Meal: potatos, zucchini, lentils and tomato sauce Thursday 18/1/2007 swimming: 10 minutes, 10 leg liftings and droppings, stretching, 40x rowing against strong current It was more wellness than training this time. 60 Weightes Crunches 2x20 DB Flies 2x20 DB Floor Presses 2x20 Reverse Flies 20 DB Lunges 20 DB Squats 40 Side Bends 2x15 DB Shoulder Presses 2x15 DB Rows 15 DB Curls Eating: 10.30 am: am Cornflakes 1.00 pm: 2 slices of bread with spread and sunflower seeds 1.45 pm: 1 banana 4.00 pm: 1 baguette roll with chili sauce 5.00 pm: 2 carrots 7.00 pm: yesterday's rest 10.30 pm: nuts Friday 19/1/2007 no sport 'cause of preparing the full-working-day on saturday Eating: 9.30 am: 1 banana 1.00 pm: cornflakes and 1 slice of bread with spread 4.45 pm: a small portion pasta with lentils, kidney beans, sunflower seed and chili sauce 7.30 pm: another small portion pasta Saturday 20/1/2007 No sport 'cause of working 4 slices of bread with spread 1 stem cabbage potato salad with green beans, maize, kidney beans, carrots, celery, viengar and 2 soup spoons olive oil. 0,25 l alcohol free sparkling wine Sunday 21/1/2007 2x20 DB Squats 4x15 Weighted Crunches 2x20 DB Flies 2x20 DB Floor Presses 2x15 DB Shoulder Presses 2x20 Side Bends 2x20 DB Rows 2x20 DB Lunges 2x15 DB Curls 40 Hulas Eating: 5.00 pm: 2 slices of bread with spread 7.00 pm: 1 big potato, sauerkraut, 1/2 sesame tofu and 1 soy-choco-ice for dessert I think, I can heighten weight soon. But the Curls and Shoulder Presses are still very hard for me!

Hey Manu! I did'n recognized that you joined this board, too! I hope you're so motivated as I am!

Well, I run about 40 and 60 Minutes per route, so maybe runnig socks are really advantageous. Do you know the difference between running socks and skate socks? I found skate socks on sale in the supermarket here. Are they similar and also qualified for running?

Hi! After a break of maybe about 2 month I startet running again on saturday. I bought a running magazine some days ago. There's a report about running socks. Of course everything sounds very positive but can someone speak from his own experience? Are they really advisable? I don't plan any great distances the next months. So what do you say - advisable (also for beginners) or needles? Greets Kim

No... I just found out today that this exercise is called DB Floor Press. I first only found the description of the Bench Presses and thought 'Oh that's similar to that exercise I do every day!' I have to change it... *g*

This is my first week: Monday 8/1/2007 15 Crunshes with 5kg DB on chest 2x 15 normal Crunches 20 DB Floor Presses 20 DB Flies 20 DB Squats 20 "Ass Ups" with one leg on belly (10 each side) 15 DB Curls all exercises with 5 kg 20 side bends without weight (10 each side) 40 Hulahoops without hoop *g* (so hulas) Eating: Cornflakes (about 50 g) with soy-rice-drink (about 0,25 litre) - always the same mass 3 carrots 1/2 cucumber 1 banana 1 apple 4 crispbreads with margarine and spread Tuesday 9/1/2007 2x20 crunches with weight 20 DB Floor Presses 20 DB Flies 40 hulas Eating: Cornflakes with a bit caramel sirup 2 bananas 1 apple 2 carrots 1 stem cabbage 10 almond biscuit a meal with rice, 250 g Tofu, 200 ml coco milk, green beans, baby corncobs, chickpeas and an asian mixed herbs I ate about the half of that - one portion Wednesday 10/1/2007 1x20 & 1x10 DB Squats 25 Floor Presses 3 x 10 "Ass Ups" 20 DB Flies 20 Reverse Flies 4 x 15 Crunches with weight 15 DB Curls 40 hulas Eating: Cornflakes salad with 1 carrot, 1/4 cucumber, iceberg lettuce, 1 small red paprika, 3 soupspoons chickpeas an one hand of cashews 1 portion of the yesterday's meal 1 apple 1 banana 1 coffee with 3 piece of sugar and soymilk 1 fruit cocktail Thursday 11/1/2007 20 DB Squats 45 crunches with weight 20 "Ass-Ups" 20 DB Floor Presses 20 DB Flies 40 side bends 15 DB Curls 40 hulas Eating: Conrflakes 1 wholemeal breadroll with paprika spread, salad, cucumber, tomato and sunflower seeds 1 banana 1 stem cabbage 1 portion rice with green beans, chickpeas, bamboo, cashews, mushrooms and soy sauce 1 coffee with sugar and soy milk 1 1/2 tangerines Friday 12/1/2007 60 Crunches with weight 20 DB Squats 2x 20 DB Floor Presses 20 DB Flies 30 "Ass-Ups" with one leg on belly 20 Reverse Flies 2x15 DB Rows 15 DB Curls 40 hulas Eating: Cornflakes 1 banana 3 slices of bread with spread, salad, cucumber, tomato and sunflower seeds 3 carrots Meal: look yesterday 3 slices of bread with spread, salad, cucumber, tomato and sunflower seeds again Saturday 13/1/2007 Jogging (!): 41,46 min. 300 kcal burnt skipping rope: 50 jumps Eating: 1 1/2 wholemeal breadrolls with spread, salad, cucumber and sunflower seeds 1/2 roll with banana 1 pretzel Pasta with field salad, 1/2 tomato, 3/4 paprika, mushrooms, 1/2 onion, 4 soup spoons balsamico vinegar, 1 spoon olive oil, sunflower seeds and pine nuts. 1 alcohol free beer Sunday 14/1/2007 Jogging: 41,55 min, 292 kcal burnt 10 DB Shoulder Presses 20 DB Rows 20 DB Lunges 20 DB Side Bends 45 DB Crunches 20 normals "Ass-Ups" 20 "Ass-Ups" with on one leg (is there a real name for that exercise???) 15 DB Flies 15 DB Curls 15 DB Floor Presses 40 hulas (115 kcal) Eating: 2 slices of bread with spread and sunflower seeds 1 portion French fries with Ajvar 1/2 portion mushrooms with Oil 1/2 portion rice with vegetable 1 salad 1 alcohol free beer 1 coffee with sugar and soy milk (we've been to a croatian restaurant - it was daddy's birthday... ) EDIT: should I better write down the time of day when I eat something?

Hey! Thank you so much for this plan and tips. I need a little while to translate that und go in for that. I have to ask my dad for printing that out. I will start writing my meals down tomorrow and will post it at the end of the week. But there will still be some sweets from Christmas... Again...thank you very much.

At Lelle's urging I finally will start a training log, too. So here some dates: age: 25 years height: 1,61 m weight: 62 kg set targets: - reducing weight to 55 kg or less - losing the love handles - losing belly fat und get more muscles - tightening the bottom and thighs & gain muscles I got my 15 kg dumbbells today. I already hat two 3-kg-dumbbells and made some easy exercises. But I think, that's not enough anymore. I also do 45 Sit-Ups every day. I think, I have some muscles - but there are some lovehandles above them... So I think I have the typical problem areas: hips, thighs and bottom and I need some exercises for these areas. I don't have enough money to go to a gym. I have to resort to the dumbbells, my furniture, skipping rope and thera-band. In maybe two weeks I also can start jogging and swimming again. The next problem is the eating, cause I love eating, especially all these fatty little sins like chocolate cookies or cream gravy and stuff like that. I never checked carbs or calories before. I know that I have to change that. But what about nuts and legumes. I work till 22 pm, so I often still feel a bit hungry after work. So what are good snacks? I know it's a lot of text and there are many questions. But as I already wrote in my introduction - it's the first time I do such a fitness and diet program and I need help how to start please. Feel free to ask if you need more information. I feel a bit insecure... Kim

Thanks very much for this friendly welcoming! I just wonder for days now, what is the best way to start. I never made somethink like a diet before. It's really difficult for me.

Hi, I'm Kim from Celle/Germany, 25 years old and I'm vegan for 8 month now. I take part in the fitness contest. My prime goal is losing weight and tightening the typical women problem areas. I hope, I'll get some tips for a balanced diet and some exercises that help me to attain my goals. Greets Kim