So it begins......................

[Sunshine]

Chest and triceps today and I feel I did real well.

One thing I learnt today was that the bar I used to bench press etc weighted 18kg...which is kinda funny since not knowing this I decided to try my triceps laying down extension (which I have only done at pump) with only the bar thinking well it is only the bar then when I got tried I had a little problem putting it back on the rack haha so I asked a man and he told me what it weighed :shock:

QUESTION- do you include the weight of the bar when you say what you lift?

CHEST

Unilateral bench press (apprenlty that's whats its called)

20kg 2x15

25kg 1x15

Unilateral bench press incline

20kg 1x15

25kg 2x15

Bench press barbell

5kg 2x15 (plus bar ;-)

Flyers

7kg 2x12

TRICEPS

Laying down bench extension

18kg bar only 3x10

Close grip bench press

18 bar only 3x15

Dips

70lbs-maybe 90 does that sound right? (hmm might record that one next time in fact it was the only one I did not)

2x10

Foods for today so far

M1-protein,banana,egg whites,oats, pancake with sugar free maple syrup (god I love these,I could live on these,I also added some fibre powder)

M2-nuts

Must drink water

[teamfatboy]

QUESTION- do you include the weight of the bar when you say what you lift?

Yes, for barbell most folk include the bar - so most gyms use the "Olympic" bar which has ends around 50mm across, and which weigh 20kg. If you were bench-pressing, or squatting, a barbell with one 5kg plate on each end, that would be recorded as 30kg.

Must drink water

Yes you must :naughty: - around 3 litres a day is a good gauge. Keep a glass 'on the go' - it'll help with hunger pangs, for a start. Plus, you may find that what you though was 'hunger' was in fact 'thirst'....

[Big john]

Yes you must :naughty: - around 3 litres a day is a good gauge. Keep a glass 'on the go' - it'll help with hunger pangs, for a start. Plus, you may find that what you though was 'hunger' was in fact 'thirst'....

i usually try to down round 500 ml with every meal, get a huge glass and chug that beast down after a meal, as TFB said itll help you with hunger pangs. :wink:

[Sunshine]

Yes you must :naughty: - around 3 litres a day is a good gauge. Keep a glass 'on the go' - it'll help with hunger pangs, for a start. Plus, you may find that what you though was 'hunger' was in fact 'thirst'....

i usually try to down round 500 ml with every meal, get a huge glass and chug that beast down after a meal, as TFB said itll help you with hunger pangs. :wink:

Yup just had a good size glass and chuged it down! :grin:

[Sunshine]

:grin: hump day.

This week so far has gone well.Tuesday was cardio (rpm) did well but really struggled with the flat sprints..I know I can do way better but it's all mental and I have to really push myself over that barrier.I'll get there.

Today hump day"yay" was back and biceps which was a good workout but just the norm nothing amazing so wont bother listing my weights.Today felt harder to get motivated due to having a thousand errands to ran before actually doing my workout.

I bought myself some new nike running shoes today and some working out clothes and I can't wait to try the shoes out,but cant yet (there going under the Christmas tree).

My eating has been good but I'm gonna try and cut that maple syrup out sugar free or not :pfft: .

Tomorrow is Rpm and I'm gonna make sure I have good breakfast so that I can really go for it!

[Big john]

:grin: hump day.

:shock: :shock: :shock: :pfft: :pfft:

wtg on pushin ya self thru those barriers SS, just keep at them youll get there... babysteps :wink: if ya rip shit or bust youll burnout

[Sunshine]

:grin: hump day.

:shock: :shock: :shock: :pfft: :pfft:

wtg on pushin ya self thru those barriers SS, just keep at them youll get there... babysteps :wink: if ya rip shit or bust youll burnout

Thanks for that big john. Yer I have decided to take small steps.I was chatting with the instructor and I explained I have to drop the gears back on the flat so I can maintain the speed but by doing that it's actually harder for me to keep spinning fast (confusing hey) So I'm gonna try and hold that gear a little longer each time :wink: so hopefully those small baby steps will help and your right I don't wanna burn out that is for sure!

Just bought some sanitarium peanut butter natural stuff cause the other peanut butter I had which I did not realize had to much fat.Tell me does this peanut butter look ok ?

sugars per 100g =6.0g

fat total 100g =48.0g

saturated = 8.0g

Trans = 0

polyunsaturated =15.2g

Monounsaturated =24.8g

[Chillicat]

Just bought some sanitarium peanut butter natural stuff cause the other peanut butter I had which I did not realize had to much fat.Tell me does this peanut butter look ok ?

sugars per 100g =6.0g

fat total 100g =48.0g

saturated = 8.0g

Trans = 0

polyunsaturated =15.2g

Monounsaturated =24.8g

I'm not sure what the 'best' PB is, but I try to go for ones with lower sugar, and the tradeoff is higher fat - but since I'm on higher fat, lower carb right now, that's cool.

I've got 2 I've been using lately - ETA:

2720kj

23.1g protein

51.2g fat (9.6g sat)

20.3g carbs (2.9g sugars)

or cheapy Pam's one, which is lower calories and carbs, higher protein and fat:

2570kj

29.9g protein

50.5g fat (11.9g sat!)

8g carb (4.3g sugars)

I eat them all mixed as sludge, so I'm not bothered about which tastes best - they all taste lovely with strawberry All the Whey!

[Draft]

Strawberry Sludge? That actually tastes good?

[Chillicat]

Strawberry Sludge? That actually tastes good?

Oh yeah - I loved my original vanilla flavour, but now that I've tried strawberry, I'm totally addicted!

[Sunshine]

Strawberry Sludge? That actually tastes good?

Oh yeah - I loved my original vanilla flavour, but now that I've tried strawberry, I'm totally addicted!

I am also addicted to sludge..might try a strawberry flavour in mine also..I have natural whey.I can't believe how good the stuff is,I have to have it every avo and evening I'm just trying to make sure I can drop the sugar and fat in it so that it can be totally guilt free :nod:

Off to Rpm today and as for tomorrow I am not sure cause I have my sons show on in the morning so will have to go later..so I'll miss pump really like doing my leg workout and then doing pump it makes my legs totally stuffed!

Time for breaky and I have no idea what I feel like??? no liquid egg whites and I don't feel like oats!

Do any of you sometime just have plain old eggs on toast?

[Chillicat]

Do any of you sometime just have plain old eggs on toast?

Yep, when I'm not on my low carb, I often have poached or scrambled eggs on toast on the weekends - yum!

[Sunshine]

Do any of you sometime just have plain old eggs on toast?

Yep, when I'm not on my low carb, I often have poached or scrambled eggs on toast on the weekends - yum!

Oh good.

I really admire how well you stick to your diet I really wish I understood your low carb diet but it really freaks me out seems like you have to know quite alot of info..I must read some more I guess.I really would like to give it ago.

[Chillicat]

Do any of you sometime just have plain old eggs on toast?

Yep, when I'm not on my low carb, I often have poached or scrambled eggs on toast on the weekends - yum!

Oh good.

I really admire how well you stick to your diet I really wish I understood your low carb diet but it really freaks me out seems like you have to know quite alot of info..I must read some more I guess.I really would like to give it ago.

That makes it sound like I have a clue - I don't! Just working with tips from others on here and what I've managed to pick up along the way. I stick to it if it works, if not, I don't. I stick to it because I spent 3 years halfheartedly trying to lose weight while moaning that I'd put on 14kg since I met my husband - moaning didn't work, eating well and exercising with focus did, so it makes it easier to stick to when you KNOW you're going to get results, as opposed to just hoping it'll work. It's pretty simple really :nod:

[Sunshine]

Yep, when I'm not on my low carb, I often have poached or scrambled eggs on toast on the weekends - yum!

Oh good.

I really admire how well you stick to your diet I really wish I understood your low carb diet but it really freaks me out seems like you have to know quite alot of info..I must read some more I guess.I really would like to give it ago.

That makes it sound like I have a clue - I don't! Just working with tips from others on here and what I've managed to pick up along the way. I stick to it if it works, if not, I don't. I stick to it because I spent 3 years halfheartedly trying to lose weight while moaning that I'd put on 14kg since I met my husband - moaning didn't work, eating well and exercising with focus did, so it makes it easier to stick to when you KNOW you're going to get results, as opposed to just hoping it'll work. It's pretty simple really :nod:

Yes and you really are focused chillicat and doing great.

Thing for me is I know what your saying and it's so true and I know it works cause I have done it before and manage to keep pretty much all of it off it's just now I'm holding on to that extra layer of fat I have added from not eating right recently and I think I need to try something different cause it feels like it was easier the first time..my body had no clue what I was doing to it :pfft: but now It's that much harder.

Could you if you don't mind show me what a weeks kinds diet look like for you..so the high carbs low etc...I know as to why these diets work it's just I have no idea what you actually eat,how much etc.

I know you are busy so no worries if it takes a while to get back to me,it's just I think if I could see a typical week eating for you it may shed some light.

Went to RPM today and man I did better but that last flat kills me I do it then she say's now arrow and I'm like oh I thought that was it haha however I feel I did improve today (well my bike said I did,that's the thing some bikes gears are easier cause they are used more and trying to keep to one bike can be tricky if someone steals ya bike :shock: ).

[Sunshine]

Thanks chillicat got your message, look forward to reading it and hopefully then I'll understand it better.

[Sunshine]

Saturday today .Woke up with a nagging headache so took some pills and went off to pump and had a nice workout went heavier with the weights and enjoyed the class...BUT Felt so crap when I got home the headache come back and I felt so tired.Had some pasta and tuna with veges for lunch (needed the energy) and felt a little better then I fell asleep on the couch in the kids play room (well tried as much as I could with kids playing).Dunno whats up but had to go to bed and try and sleep it was strange my body was so tired yet but brain was not ready to relax AGRR.I ended up getting up and reaching for some chocolate :oops: I know but oh well figured it could be my wee cheat for the week.After my pig out I actually felt worse I now had a sore tummy...that will teach me :naughty:

So overall not a great day I'm hoping I'm not catching a cold.

I'll see how I feel tomorrow and if I'm feeling ok I'll go to RPM,really wanted to go tomorrow cause next Wednesday it's my birthday and I'm off out so will miss my workout and then on the next weekend I'm getting my tattoo( birthday pressie) and apprently it's a good idea to not sweat to much when you first get it done so RPM classes will be out :-( Still worth it so excited.

Overall I'm enjoying my new life style just have to adjust it a wee bit.

Loving this site so much info from you all.Love coming on and reading the posts it's so inspiring.

[Sunshine]

Sunday today and I'm feeling GREAT!

Off to the gym ,not sure what kinda cardio I will do as yet?

I have really sore inner thighs and butt today.Which of course is a great feeling :pfft:

Been still trying to read up on what I exercises I should be avoiding so that my legs won't get any bigger..like some have said it seems to be diet but a few people have said stay away from to many legs exercises,as I have mentioned.Still not sure what is correct for me.Think it's something I'll have to observe and see how I go.

Going to weigh myself today and I'm freaking cause I never weigh myself and the other day when I stood on the scales (after I had eaten dinner,which is why I'm going to do it again) it said a number I don't ever remember being while being fit and eating as well as I am...I know it's likely to be muscle but still! (this is why I never weigh myself).

Off to have breaky need some carbs this morning so I have the energy to have a good cardio workout.

Going to be real good next week with my eating found myself picking alot this week :oops: and it makes me so cross when I know better.

Right what to have for breaky..I know Otty pancakes haha (as if I even needed to think about it). \:D/

[becbec]

Been still trying to read up on what I exercises I should be avoiding so that my legs won't get any bigger..like some have said it seems to be diet but a few people have said stay away from to many legs exercises,as I have mentioned.Still not sure what is correct for me.Think it's something I'll have to observe and see how I go.

Believe me, your legs wont get bigger unless you're doing exercises with heavy weights and low reps. Average weights and maybe 3-4 sets of 12 reps is ideal for toning. Lots of girls are scared of getting big muscles from doing weights but with the high reps you're more likely to just replace the fat with muscle and they wont really get that much bigger

[Sunshine]

Been still trying to read up on what I exercises I should be avoiding so that my legs won't get any bigger..like some have said it seems to be diet but a few people have said stay away from to many legs exercises,as I have mentioned.Still not sure what is correct for me.Think it's something I'll have to observe and see how I go.

Believe me, your legs wont get bigger unless you're doing exercises with heavy weights and low reps. Average weights and maybe 3-4 sets of 12 reps is ideal for toning. Lots of girls are scared of getting big muscles from doing weights but with the high reps you're more likely to just replace the fat with muscle and they wont really get that much bigger

Thanks.what do you think about doing my upper with my normal weight training and then perhaps just do body pump for my legs? At the mo I do 3 sets of 12 on my weights for my legs and body pump once a week but thought maybe all I need to do is body pump for my legs? My legs are already a nice shape just got a layer of fat sitting on top.Just a thought what do you think?

[becbec]

You can do this if you want your body to be disproportionate and shaped like a T

[Sunshine]

You can do this if you want your body to be disproportionate and shaped like a T

haha ok cool I'll pass on the pump thing.

I'm gonna look at changing my workout a bit anyway like some different cardio etc getting a bit tired of the same old stuff and I think my body needs a change.So it's good to know.Thanks becbec

[becbec]

You can do this if you want your body to be disproportionate and shaped like a T

haha ok cool I'll pass on the pump thing.

I'm gonna look at changing my workout a bit anyway like some different cardio etc getting a bit tired of the same old stuff and I think my body needs a change.So it's good to know.Thanks becbec

No no no, pump is all good! Just don't stop your leg workouts

[Sunshine]

You can do this if you want your body to be disproportionate and shaped like a T

haha ok cool I'll pass on the pump thing.

I'm gonna look at changing my workout a bit anyway like some different cardio etc getting a bit tired of the same old stuff and I think my body needs a change.So it's good to know.Thanks becbec

No no no, pump is all good! Just don't stop your leg workouts

Yer sorry Becbec that's what I meant still do the one day :-)

Thanks again for helping me out.

[Sunshine]

MONDAY

Good day today could have made time for one meal that I missed due to being out and about otherwise all good.Did my Monday workout which was ok (I really are not feeling crash hot so just took it easy).Think I have a slight head cold and due to a little person wanting to hop into our bed I had a bad sleep! Still least I went and I did not pike on the weights..weights remained the same as last week will try and up this when I'm feeling better.

Roll on Tuesday!!