Carma's Journal

[carma]

Since all the other girls are posting their journals i figured it would be wrong if i didnt . So here goes....

I didnt think i wud get time for legs today but turned out i did so i'm glad i dont have to do it tomorrow morning.

6am-1TBsp flaxseed oil

6:15- Walk fast pace 30min.

7:30- 30gm oats, 6 egg whites, cinnamon, sweetner.1 multi vit.

11- Shake =WPC with water and banana essence. 20gm pistachio nuts.

1:30- Chicken breast 5oz, 1 1/2 cups salad, 20gm potato flakes.

2:30- LEGS (sip on creatine in water while training)

Leg extensions x2w/up sets.50kg, 90kg 15x3

Squats x1w/up set, 50kg 12x2, 70kg 10x1

Leg press x1w/up set, 140kg 12x1, 160 12x1, 180kg 10x1

Lying Leg curls x1w/up set, 30kg 10x3

SLDL x1w/up set 50kg 12x3

3:30- stationary bike 20min(always struggle after legs )

4:15- Shake same as earlier, 1TBsp flaxseed oil, 30gm oats, cinnamon.

Tonight i will be having.....

7- Chicken breast 5oz, stirfry veges 2 1/2 cups

10- Shake same as earlier

So there you have it, i will try my best to post my journal daily.

My appetite hasnt been too bad the last couple of days but today i'm starving!!!

[jono]

solid numbers there on the leg workout

[carma]

I weighed myself this morning and i have lost just over 1kg.

All the advice you guys have given me so far about my diet has been right on. I think increasing my carbs was the best thing i could have done. It's taken a couple of weeks for my body to adjust but it seems to be working.

Walk 30min fast pace (morning)

Bike 30min fast pace (afternoon)

M1: 30gm oats, 6 egg whites, cinnamon,sweetner.

M2: Salad 2 cups, steak 4oz, 200gm pumpkin.

M3: Shake= 3scoops WPC, 200gm strawberries, cottage cheese 50gm.

M4: Chicken breast 5oz, stirfry veges 2 1/2cups.

M5: Shake= 3scoops WPC, 100gm strawberries.

M6: Shake= 2scoopsWPC, essence.

Supp= 10gm glutamine, 5gm creatine, 1 multi vit

I usually try to have more real food rather than shakes but i just didnt have the time today.

Thanks for all your help everyone

[Pseudonym]

Awesome to hear the fatloss is picking up again, Carma!

How are you feeling now you're on more carbs? More energy, consistent throughout the day?

[carma]

Well ive missed posting for a few days, havent been too well, which absolutely sucks :cry: .Cardio was pretty much non-existent over the weekend didnt want to push myself and get worse.

Suffered through chest & shoulder workout yesterday.

Back and Biceps today.....

R-grip pulldowns 2w/up, 90kg 3sets 12reps

w-grip pulldowns 1w/up, 70kg 2sets 12reps, 80kg 1sets 10reps

Seated rows 1w/up, 105kg 2sets 12reps, 120kg 1set 10reps

One arm rows 1w/up, 20kg 10reps, 25kg 2sets 10reps

EZ bar curls 1w/up, 12kg 3sets 12reps

Hammer curls 10kg 3sets 12reps(perside)

Incline curls 7kg 2sets 15reps, 8kg 1set 12reps

Cable curls 21 2sets 15reps, 24 1set 15reps

Cardio today was 20min walk first thing this morning and 35min on stationary bike this afternoon.

Hope i havent made this to confusing to read looks a bit cluttered to me, but i'm sure you guys will make sense of it.

Food intake has been good, pretty much the same as previous days.

[Growth]

cmon guys! soon the girls will have more journals than the boys :shock:

[carma]

No weights yesterday (rest day), just cardio, which was 20min bike in morning and 1hr walk in arvo.

Today went like this.....

6:30 bike 20min

7:30 30gmoats, 6egg whites, cinnamon, sweetner

11 Shake= 3scoops wpc, water, essence

1:30 2 Chicken thigh fillets, 2cups salad.

3 leg workout 1hr (usually do this on friday but i wont have time)

4:30 Shake= 3scoops wpc, 1TBsp cottage cheese, 100gm strawberries. 30gm oats.

The rest of the day should go......

5:30 bike 35min

7 Chicken breast 5oz, 2 1/2 cups stirfry veges.

10 shake= 3scoops, ice,essence

Wednesday's food was pretty much the same as today's.

Sipped on 5gm creatine in water while i trained.

5gm glutamine in morning and at night.

3 serves flaxseed oil spread throughout the day.

[jono]

No weights yesterday (rest day), just cardio, which was 20min bike in morning and 1hr walk in arvo.

Today went like this.....

6:30 bike 20min

7:30 30gmoats, 6egg whites, cinnamon, sweetner

11 Shake= 3scoops wpc, water, essence

1:30 2 Chicken thigh fillets, 2cups salad.

3 leg workout 1hr (usually do this on friday but i wont have time)

4:30 Shake= 3scoops wpc, 1TBsp cottage cheese, 100gm strawberries. 30gm oats.

The rest of the day should go......

5:30 bike 35min

7 Chicken breast 5oz, 2 1/2 cups stirfry veges.

10 shake= 3scoops, ice,essence

Wednesday's food was pretty much the same as today's.

Sipped on 5gm creatine in water while i trained.

5gm glutamine in morning and at night.

3 serves flaxseed oil spread throughout the day.

looking good, nice and consistant. how much of a cup is 30g oats ?

[carma]

Probably about a third dry. I try to fool myself that it's more by adding heaps of water :wink:

[jono]

Probably about a third dry. I try to fool myself that it's more by adding heaps of water :wink:

ah ok.

when i have oats i dont have that much water. when i have oats my standard mix is 2 cups dry oats and 2 cups water. good easy quick carb meal.

[carma]

i wish i could eat that mcuh in one sitting and get away with it!

[jono]

i wish i could eat that mcuh in one sitting and get away with it!

the benefits of being a weight training male i guess... my metabolism is blazing at the moment. i have a meal of oats like that and a LARGE amount of protien right before bed, and when i wake up in the morning im pretty damn hungry.

[deegee]

looking good, nice and consistant. how much of a cup is 30g oats

I like that meal lan it does look very well balanced, out of interest how much fluid are you taking in outside of what you have posted and in what form.

I am in the process of sorting out a females diet at the moment, learning alot so I find this interesting as most of my diet knowledge is based on males

[carma]

HI Degee

My daily fluid intake ususally goes something like this....

Water 3-4litres

1 coffee

2 cups green tea

Every other day 1 large glass diet coke/lemonade.

The water intake above does'nt include the water i have in my protein shakes, which is about 500ml per shake.

[Growth]

... and when i wake up in the morning im pretty damn hungry.

I HATED this when it used to happen to me, hasnt happend for a while now though. Theres nothing worse than waking up in the morning or in the middle of the night starving. It also pisses me off because i try to get as good a sleep as possible so that my muscles can recover.

[Growth]

My daily fluid intake ususally goes something like this....

Water 3-4litres

1 coffee

2 cups green tea

Every other day 1 large glass diet coke/lemonade.

The water intake above does'nt include the water i have in my protein shakes, which is about 500ml per shake.

Im really impressed with your diet carma, you seem to have everyting in order.

How are you progressing with the weight loss? Is it still dropping?

[carma]

I will let you know tomorrow whether the weight is still dropping or not. I will be weighing myself and having B/F tests done. It has been a month since i had a B/F test, so i'm dying to know. We will see. If i'm not dropping B/F i thought i might try Thermo Dynamx. I should be dropping. If i'm not i'll be pretty pissed off!

[carma]

6:30 Bike 20min (5gm Glutamine)

7:30 Oats 30gm, cinnamon, 6 egg whites, sweetner.

11 Shake= 3scoops wpc, essence, water.

1:30 Chicken thigh fillets x2(dont usually eat these as they contain alot more fat than breast, but they were cheap and i grill all my meat), 2cups salad, 1TBsp cottage cheese.

4:30 Protein pancake, 30gm oats. 1 1/2 cups veges (was starving and if i'm gona have anything it may aswell be fibrous veges)

The rest of the day will go like this......

7 Bike 30min

7:45 Chicken breast 5oz, stirfry veges 2cups.

9 Ab workout 30min.

10:30 Shake= 3 scoops, essence, ice, water.

Will be doing Triceps and calves tomorrow morning, because i just didnt have enough time to fit it in and go to the gym today (will do abs at home). :roll:

I've had quite a bit of diet lemonade today, because i've been bloody hungry.

[carma]

Bad News

My weight has gone up a kg . It seems my weight seems to be going up a kg one week and down a kg the next. My B/F results say i have lost only 1% (i dont know how much to trust these tests.). I thought it had been a month since i had my B/F test done but it has only been 20days. I'm pretty confused, i dont seem to be dropping fat like i think i should. I know some people say this is a slow process.... but not this slow. I'm not sure what else i can do, i feel my diet is pretty tight and i train hard and i'm doing two lots of cardio per day. I'm i just being too impatient.

I will be buying some Thermo Dynamx tomorrow and i'll give them ago. Apart from that i'm stumped :? , any suggestions?

Should i just keep things the way they are for a couple more weeks and see what happens?

It just feels like all this effort is'nt getting me very far and the weeks seem to be slipping away!

[carma]

I thought i might add....

The feed back i have been getting from people is that i am gaining good lean muscles mass. I have noticed that also my back is starting to fill out and the T-shirts are getting tighter round the shoulders. So i spose thats one good point.

[jono]

Bad News

My weight has gone up a kg . It seems my weight seems to be going up a kg one week and down a kg the next. My B/F results say i have lost only 1% (i dont know how much to trust these tests.). I thought it had been a month since i had my B/F test done but it has only been 20days. I'm pretty confused, i dont seem to be dropping fat like i think i should. I know some people say this is a slow process.... but not this slow. I'm not sure what else i can do, i feel my diet is pretty tight and i train hard and i'm doing two lots of cardio per day. I'm i just being too impatient.

I will be buying some Thermo Dynamx tomorrow and i'll give them ago. Apart from that i'm stumped :? , any suggestions?

Should i just keep things the way they are for a couple more weeks and see what happens?

It just feels like all this effort is'nt getting me very far and the weeks seem to be slipping away!

whats your water intake like? i would aim for around 1L per hour. then taper it down just before you goto bed.

[Mossley]

I found that decreasing my cardio actually helped me to lose weight. It wasn't esy as I've always been a cardio addict but decreasing the intensity so you are in fat burning mode and not cardio mode is definitely the way to go.

So I would cut back to one 30-40min session per day of hills cycling, stepper, crosstrainer etc and see how t goes for two weeks.

I'm only doing that amount now and I'm just under 10 weeks out so I really want to do more but have been told to be patient, (not one of my strong points).

I'll post more pics in a couple of weeks so hopefully there will be some progress.

Have you been taking pics? I found even though my weight wasnt moving it became obvious when I saw pics taken 4 weeks apart.

[carma]

Jono

My daily fluid intake is usually....

4-5 litres water (does not include water in shakes, which is usually about 500ml per shake.)

2 cups green tea

1 coffee

Glass diet lemonade or diet coke every other day.

Thanx for the cardio advice mossley i'll probably give it a go.

[Tammy]

I haven't dropped body fat/weight in a while either carma and haven';t been able to lift weights for rthe last couple of weeks cos i have done somehting to my hips and can barely move, manage to walk each day (very slowly i might add) totally frustrating. However I have had acupressure last week and have been told that it perhaps may have something to do with exhaustion and therefore my digestive system isn't wroking properly and i have a build up[ of toxins that are not clearing themselves from trhe body, even though I dring heaps. Have been reading several articles about peeople who struggled with exactly this same thing ebven though they were eating well and training. They found that when toxings/b;lockages within the body were cleared then weight loss started to happen. Have you been burning the candle at bnoth ends?? I know that i did for about 12months and then it all caught up on me. anyway just another idea. I have also heard of people having good results with acupuncture and chiropractors who may relaease blocked nerves etc

[jono]

Jono

My daily fluid intake is usually....

4-5 litres water (does not include water in shakes, which is usually about 500ml per shake.)

2 cups green tea

1 coffee

Glass diet lemonade or diet coke every other day.

Thanx for the cardio advice mossley i'll probably give it a go.

okay. well i think at this point advice from other women is better than anything i could say.