becbec Posted February 14, 2009 Report Share Posted February 14, 2009 yay new journal bit of background, i'm still at school, balancing work/training/school is kinda hard!I've got arthritis which sucks! Not coping very well in the humid weather. I've had loads of people coming up to me telling me i shouldn't even be doin weights cause of my health, i just try to prove them wrong \:D/ I do a bit of swimming and water polo but it's been hurting my shoulders a bit so i've just been going really easy on that.Current weight and height: 171cm, 65kgs, 25% body fat (last time i checked)My goals would be to tone up, become more fit and become strongerA normal gym day would be:20 minutes cardio: 10 minutes cross trainer or 10 minutes incline treadmill walk (i can't run) and 10 minutes bike - try to keep my heart rate above 160 doing thislegs: 3x10repsx40kgs leg press 3x10repsxno extra weight hack squat 3x10repsx18kg inner thigh machine 3x10repsx12kg leg extension 3x10repsx5kg lunges with my last 2 reps pulsing 3 timesarms: 3x10repsx20kg bench press (incline - it seems harder) 3x10repsx15kg of own weigh assisten chin ups, wide and close grip 3x10repsx12kg bicep curls 3x10repsx12kg tricep pullsother stuff: found this awesome pilates abs work out which i do in the morning and at night for abs 3x10repsx18kg woodchop thingsMy ideal diet:Breaka: 1/2 serving chocolate sculpt + a piece of fruit + 4 shot coffeeSnack: piece of fruit or nothingLunch: big can of tuna + 2 lite bread wafer things + 4 shot trim mochaSnack: 1 piece of fruit or several if i'm going to the gymDinner: whatever my mum makes, usually salad/veges with meat Quote Link to comment Share on other sites More sharing options...
Luigi Posted February 14, 2009 Report Share Posted February 14, 2009 welcome becbec good to see you have started a journal you need some more protein in your diet and maybe cut back on the fruit a bit if your trying to tone as it contains a lot of sugars Quote Link to comment Share on other sites More sharing options...
becbec Posted February 14, 2009 Author Report Share Posted February 14, 2009 thanks Luigiin your opinion what sorts of foods are best for low fat and high in protein? Quote Link to comment Share on other sites More sharing options...
Luigi Posted February 14, 2009 Report Share Posted February 14, 2009 thanks Luigiin your opinion what sorts of foods are best for low fat and high in protein?well i could think of a few just try some chicken or meat is always good, and protein shakes have few carbs in them. Quote Link to comment Share on other sites More sharing options...
becbec Posted February 14, 2009 Author Report Share Posted February 14, 2009 well i could think of a few just try some chicken or meat is always good, and protein shakes have few carbs in them.um yes... wink... ummmm :shifty: Quote Link to comment Share on other sites More sharing options...
jesses Posted February 14, 2009 Report Share Posted February 14, 2009 lol smooth luigihaha yeah more protein build some muscle. also eating more would help. dunno how much research you have done but eating meals more frequently will speed up your metabolism and help you loose bodyfat.have a look at these sites, http://www.muscleandfitnesshers.com/die ... /71?page=1 and http://www.muscleandfitnesshers.com/met ... trition/66. It takes a bit of work to put together a diet but its crucial to shaping up Quote Link to comment Share on other sites More sharing options...
runveerun Posted February 15, 2009 Report Share Posted February 15, 2009 Yay new journal! Welcome BecBec! :grin: I have psoriatic Arthritis, I have had it since I was 10 and I find lifting weights and cardio good for it. If I don't do any exercise I seize up like a old lady!! Have you been told not to exercise by a doctor? As there is a old-fashioned school of thought that exercise is bad for your joints where I believe it is actually good for them and strengthens them. Quote Link to comment Share on other sites More sharing options...
becbec Posted February 15, 2009 Author Report Share Posted February 15, 2009 Yay new journal! Welcome BecBec! :grin: I have psoriatic Arthritis, I have had it since I was 10 and I find lifting weights and cardio good for it. If I don't do any exercise I seize up like a old lady!! Have you been told not to exercise by a doctor? As there is a old-fashioned school of thought that exercise is bad for your joints where I believe it is actually good for them and strengthens them.any doctor that tells you not to exercise is stupid :shock:my specialist encourages exercise but she's not too keen on the weights. i find the same thing too, but it's hard to know whether moving around will make it better or make it worse sometimes Quote Link to comment Share on other sites More sharing options...
becbec Posted February 15, 2009 Author Report Share Posted February 15, 2009 diet for today6.30 - black coffee8.30 - 1/2 serve sculpt, black coffee12.00 - date scone (new cook at work, she makes good scones =P~ =P~ )3.00 - half an egg and chicken sandwich (brown bread)4.30 - black coffee5.30 - sip of some gross stawberry and peanut butter protein shake7.30 - nachos 8.30 - 1 tablespoon low fat unsweetened cyclops yoghurtankles were really sore from work today so i didn't go to the gym, i gotta get me some decent shoes Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted February 15, 2009 Report Share Posted February 15, 2009 Sore feet suck eh! Even for a non-training day, your diet looks a little bit light on protein for 65kg - and possibly too high on carbs. One thing you'll find is that it is possible to sabotage a tone-the-body plan by under-eating :nod:If you didn't like the first shake (strawberry and pb - :think:) there's a lot of options out there - and reviews...and if you don't like shakes, there's a lot of whole-food alternatives. Quote Link to comment Share on other sites More sharing options...
runveerun Posted February 15, 2009 Report Share Posted February 15, 2009 any doctor that tells you not to exercise is stupid :shock:my specialist encourages exercise but she's not too keen on the weights. i find the same thing too, but it's hard to know whether moving around will make it better or make it worse sometimesI agree! I guess you will find what works best for you your body will let you know! Quote Link to comment Share on other sites More sharing options...
becbec Posted February 16, 2009 Author Report Share Posted February 16, 2009 joints are real sore today so no gym :cry: whyyyyyyyyyy?!?!food has been shit toobreakfast: 1/2 serving of sculpt mixed with 2 handfulls of oats to try make choc porridge? bad idea!10.30: apple2.45: apple3.30: large amounts of coffee, apricot6.30: gonna make a chicken stirfry with veges and brown rice7.30: 2 tables spoons of cyclops unsweetend yoghurt with a tea spoon of peanute butter all mixed together... gross Quote Link to comment Share on other sites More sharing options...
tallulahangie Posted February 16, 2009 Report Share Posted February 16, 2009 Try cooking the oats first, allow it to cool for a bit and then add the Protein Powder. Quote Link to comment Share on other sites More sharing options...
becbec Posted February 16, 2009 Author Report Share Posted February 16, 2009 Try cooking the oats first, allow it to cool for a bit and then add the Protein Powder. haha will try tomorrow morning :nod: Quote Link to comment Share on other sites More sharing options...
Luigi Posted February 16, 2009 Report Share Posted February 16, 2009 you need to fix your diet if you want to see any results, cut out the carbs and put more protein in, coffee is not a meal. Quote Link to comment Share on other sites More sharing options...
becbec Posted February 16, 2009 Author Report Share Posted February 16, 2009 you need to fix your diet if you want to see any results, cut out the carbs and put more protein in, coffee is not a meal.i know, i knownote to self, remember wallet and food before leaving house Quote Link to comment Share on other sites More sharing options...
jesses Posted February 16, 2009 Report Share Posted February 16, 2009 yep cook/prepare everything the night before so its all sorted for the next day. probly want to aim for 1g of protein per pound of body weight, 1g of carbs per pound of body weight. as long as you eat plenty of fish, avocado, red meat youll get your fat intake ok. 1kg=2.22lb Quote Link to comment Share on other sites More sharing options...
Flamer Posted February 16, 2009 Report Share Posted February 16, 2009 you need to fix your diet if you want to see any results, cut out the carbs and put more protein in, coffee is not a meal.Luigi - wash your mouth out. Coffee is a perfect meal!! Especially if your trying to loose weight! It's just not a meal for YOU! Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted February 16, 2009 Report Share Posted February 16, 2009 you need to fix your diet if you want to see any results, cut out the carbs and put more protein in, coffee is not a meal.Luigi - wash your mouth out. Coffee is a perfect meal!! Especially if your trying to loose weight! It's just not a meal for YOU!Thanks Flamer, if you hadn't told him I would ! Coffee is my friend..(says he with ten-cup plunger and Screaming Turtle 'Jolt' at his desk)But seriously Becbec, what I do is make the shake and then let it sit n soak into the oats for a bit, softens them, less like chewing on poker chips. Quote Link to comment Share on other sites More sharing options...
becbec Posted February 16, 2009 Author Report Share Posted February 16, 2009 yep cook/prepare everything the night before so its all sorted for the next day. probly want to aim for 1g of protein per pound of body weight, 1g of carbs per pound of body weight. as long as you eat plenty of fish, avocado, red meat youll get your fat intake ok. 1kg=2.22lbjust cooked some rice to go with my 1/2 can of tuna for lunch tomorrowgoing to look into protein bars for snacksyou need to fix your diet if you want to see any results, cut out the carbs and put more protein in, coffee is not a meal.Luigi - wash your mouth out. Coffee is a perfect meal!! Especially if your trying to loose weight! It's just not a meal for YOU!Thanks Flamer, if you hadn't told him I would ! Coffee is my friend..(says he with ten-cup plunger and Screaming Turtle 'Jolt' at his desk)But seriously Becbec, what I do is make the shake and then let it sit n soak into the oats for a bit, softens them, less like chewing on poker chips.i agree, coffee is good it's the milk that's bad Quote Link to comment Share on other sites More sharing options...
Small Posted February 16, 2009 Report Share Posted February 16, 2009 coffee is good it's the milk that's badmilk is all good has protien in it and is good for women nd calcium intake. unless ur taking a calcium supp, on a bb diet u wont b getting much. Quote Link to comment Share on other sites More sharing options...
becbec Posted February 16, 2009 Author Report Share Posted February 16, 2009 coffee is good it's the milk that's badmilk is all good has protien in it and is good for women nd calcium intake. unless ur taking a calcium supp, on a bb diet u wont b getting much.yeah i take a calcium supplement"Whatt do you drink, milk? Milk?! Milk is for babies. I drink beer." :pfft: Quote Link to comment Share on other sites More sharing options...
becbec Posted February 16, 2009 Author Report Share Posted February 16, 2009 Feeling a lot better today so today is definately a gym day diet so far:m1: 1/2 serve sculpt and a faggs coffee with a splosh of trim milk, 2 grapesm2: applem3: 185g tuna, 4 shot mocham4: handfull of almondsworkout so far:am:15 crunchespm: 20 mins cardio (10 mins Xtrainer (about 90 calories)) and (10 mins bike (about 100 calories))knees are sore now :cry: Quote Link to comment Share on other sites More sharing options...
becbec Posted February 17, 2009 Author Report Share Posted February 17, 2009 Feeling a lot better today so today is definately a gym day diet so far:m1: 1/2 serve sculpt and a faggs coffee with a splosh of trim milk, 2 grapesm2: applem3: 185g tuna, 4 shot mocham4: handfull of almonds, handfull of sultanam5: 2 slices of corned beef, cup of veges (carrots, brocolli, peas), small potatoworkout so far:am:15 crunchespm: 20 mins cardio (10 mins Xtrainer (about 90 calories)) and (10 mins bike (about 100 calories))knees are sore now :cry:pm: 15 crunches, 20 bike twist crunch things Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted February 17, 2009 Report Share Posted February 17, 2009 I'm impressed... logging workouts on the fly shame about the knees, tho.That diet still looks light-on to me - esp if you're going to do an afternoon weights workout...I'd recommend pre-loading a lot of the diet into the mornings, rather than later in the day, if your circumstances allow. Quote Link to comment Share on other sites More sharing options...
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