Got Beef?

[vongi]

HA, decided to start a workout journal. Stats are shabby but im aiming to shape em up, lol bring on the DOMS :twisted: I need more of the beef and pizaz back I used to have,

Stats as of 16.07.10

Weight: 74 kg

Bodyfat: 27% :shock:

Programme atm:

Lat pull downs (under) - 15/12/10/8 at 30kg

Lat pull downs (over) - 15/12/10/8 at 24kg+

T bar row - 15/12/10/8 at 5kg :oops:

DB bicep curl - 21/21/21 at 5kg

Hammer curl - 21/21/21 at 5kg

Leg extension - 15/12/10/8 at 30kg+

Squats with weighted bag - 15/12/12/10 with 20kg

Bag oblique twist - 15/15/20/20 with 5kg

Knee Ab crunches (swiss ball) - 15/20/20/20

Cable pushdowns (tricep) - 15/15/15/12 at 12kg+

. . .

I used to do a split programme at my old gym but this one seems to be working out for me now (and besides, my form was crap anyway so I think thats why my trainer put me on this one)

Also. . .any tips on form and control because it's harder than I thought. . . will post up diet after I get back from the gym . . .

Yay! hopefully the workout journal is a good slap in the face to keep me on track (much needed reality check).

[runveerun]

Welcome to journal land! :grin: Always good to have another girls journal on here KUTGW!

[Chillicat]

Yay, good for you starting a journal :clap:

How did you measure your bodyfat? Mine's very similar at the moment according to my scales :oops:

[vongi]

Yay, good for you starting a journal :clap:

How did you measure your bodyfat? Mine's very similar at the moment according to my scales :oops:

At the gym I got measured using those capillers at 26.5% but at home on one of those weight watchers scales I got measured at 27% (was tempted to get a tanita scale but $$$ :pfft: )

Thanks peeps I was hoping this would give me motivation.

[vongi]

Oh, and my diet is . . .pretty crap atm. Still at uni studying so I tend to munch back whatever's at home when I have an assignment due (damit. . .)

I've reworked my schedule for next week onwards so I don't get tempted to do this during the sem. My day for the last week went a bit shabby but next week I intend to get on with the 5-6 meals a day. I PRAY I don't go off track by staying up late :pray:

Hmm. . .I don't think I'll post todays diet up as the bodyfat results speak for themselves :doh: . . . my day goes fine but when I get home after uni/study it kind of falls apart

[teamfatboy]

Good on you for starting a journal....

Home can be a tough place to diet, eh! One suggestion - grab a water bottle when you're at home hanging with the family - even if there's food around it can help to have a drink first.....

[becbec]

Hi :wave:

I know how you feel! I've just started at Polytech and finding time to go to the gym and keeping up good nutrition is hard!

What i'm doing at the moment for my lunches is making a big baseless quiche (use cottage cheese instead of normal cheese) at the start of the week and having that for lunch each day and taking 2 hand fulls of almonds and some bananas to eat between lectures if I get hungry.

Do you train at your uni gym or a different one?

One suggestion - grab a water bottle when you're at home hanging with the family - even if there's food around it can help to have a drink first.....

Yup, i agree with this. Sometimes I feel hungry so I have a drink of water and it turns out I was just thirsty. Try to stay away from the flavoured waters though... they have loooads of sugar in them

[vongi]

Thanks heaps for the advice guys

OMG :shock: This saturday was my first time going to a bb champ (the one in Counties)

It was unbelievable! Everyone was defined (to some degree) and I LOVED it! I felt like a lil kid going to disney land for the first time, it was O for OSUM! lol. Dare I say, magical even. I love how they do routines and the host was funny. Aww man. It was so good. Haha, real noob talk but man, I never knew. It was motiviation x 100. I'd watched vids but . . .yeah, my ranting speaks for itself. haha :oops:

On the flip side, my diet stuffed up this weekend coz of uni (now studying part time coz I wanna get a bit more focused with this and other stuff)

[Pseudonym]

Hey Vongi, great to hear you buzzing about the competition! You should copy that post into the competition topic so the event organisers see it. :nod:

[vongi]

Today was good. My meal plan goes like so

5.30 wake up + 1/2 hr target heart rate jog

6.00 walk (with younger sis)

Meal 1(7.15) 1/2 c porridge (made w water) + small fruit

8.00 - Weight training

Meal 2 - protein shake + banana

Meal 3 - Salad + chicken + kumara

Meal 4 - i get stuck for ideas so i usually just have a piece of fruit. . .hmm, I think I better start preparing that weight watchers jelly everynight for this one now. . . :think: actually, will do that now

Meal 5 - beef stirfry

Hmmm, I'm slowly gettin used to it again, liking the 'boost' in energy. Haha, another day down. Jus keep pumpin, jus keep pumpin (findin nemo tune)

[vongi]

wondering if sprite zero is ok for the occasional sugar crave?

[teamfatboy]

The "occasional one" can't do a lot of damage - but not one every day :naughty: - zero's better than full-strength, despite the nasty artificial sweeteners they use.

[becbec]

The "occasional one" can't do a lot of damage - but not one every day :naughty: - zero's better than full-strength, despite the nasty artificial sweeteners they use.

Same goes for weight watchers jelly

[VampireChick]

wondering if sprite zero is ok for the occasional sugar crave?

For my sugar craves (I'm not exactly hardcore dieting right now) I have one the following:

1T peanut butter

4T Greek yoghurt

Protein brownie

Half a tin of blackberries

WW Jelly

Depending on my protein and sugar/fruit intake for the day of course and I will have it as an actual meal (afternoon meal mainly)

[vongi]

wholly crap, when yah mean clean yah mean it then (I'm slowly stripping off all the crap in my diet with all the advice)

. . .maximum fat loss would mean I'd have to hurry up the cleaning then. Damn craves.

While I'm here, what about tea/coffee (1 tea a day? Green)

Will start calorie countin 2moro (i used the spreadsheet with various formulae from one of the forums).

Training was alright. Adding more weight on some of them, wondering maybe if I'll change it up in another 2 weeks though :-s

[teamfatboy]

wholly crap, when yah mean clean yah mean it then (I'm slowly stripping off all the crap in my diet with all the advice)

True, dat! clean means clean if you wanna get lean!

While I'm here, what about tea/coffee (1 tea a day? Green)

Green tea has good properties for helping fat burning, as long as it's no milk, no sugar! Same for coffee... black's best, but if it's a choice between trim milk or sugar, go for the milk! But one or two of each a day won't hurt as much as the biccies used to go with them!

Training was alright. Adding more weight on some of them, wondering maybe if I'll change it up in another 2 weeks though :-s

Strictly my own 2c worth, changing the actual routine more than every 4-6 weeks isn't worth it. But in each 4-6 week block, if you are able to keep good form and you leave the gym feeling there's "more in the tank" then add small increments. Keep up the good work!

[vongi]

Strictly my own 2c worth, changing the actual routine more than every 4-6 weeks isn't worth it. But in each 4-6 week block, if you are able to keep good form and you leave the gym feeling there's "more in the tank" then add small increments. Keep up the good work!

I appreciate all 2c! on the flip, stats are still the same (as of today). Hmm, im guessing it's diet (still trying to get sleep in check, slowly backing it up though) and macro.

LIFT LIFT LIFT

:twisted:

[teamfatboy]

Drink lotsa water - if nothing else, you'll get extra cardio running to and from the washroom

But seriously, when you say 'stats' I hope you mean things like girths (chest/ hips/ waist/ thigh measurements) and skinfolds, not weight? Don't focus on weight by any means.... it could stay the same but other stats go down, because it's more dense than bf.

I still reckon the good old "test pants" are a good gauge. Will they stay up/ fall down/ button fly off into space under the strain? :oops: :pfft:

[vongi]

Drink lotsa water - if nothing else, you'll get extra cardio running to and from the washroom

But seriously, when you say 'stats' I hope you mean things like girths (chest/ hips/ waist/ thigh measurements) and skinfolds, not weight? Don't focus on weight by any means.... it could stay the same but other stats go down, because it's more dense than bf.

I still reckon the good old "test pants" are a good gauge. Will they stay up/ fall down/ button fly off into space under the strain? :oops: :pfft:

damnit. . .i read the advice but it must keep flying out the other ear. Ok, will take measurements of girth etc and place a big fat chart on my wall to remind me (plus a pick of the body I want with my face on it :pfft: )

OH MAN, ok, I've been having a look around at a couple of the fitness courses for a bit now (technically I know I'm not fit but it's a little side thought and I know how tough it is to get into etc etc so lets just call it a fantasy thought). I enquired at maxfitness college and you wouldn't believe how fast they wanted my account details. =P~ very sceptical about them and too right since reading some of the threads on the web.

I want to work in public health in the long run (tis what im studying at uni at the moment) but 'selling' health like those guys. . .not my kinda flavour.

:naughty:

[vongi]

haha, came home and had to bake 4 banana loaves for mum (little sister is having a fundraiser at school). :shock:

Temptation all around but I still gotta push

Diet is still rusty. Even though I keep a food diary it doesn't hit me as much. :oops:

Will try again tomorrow and the next day and the next until it gets right damnit :evil:

was looking at the other threads at all the supplements etc but like they say, get the basics down first.

:doh:

this may take a while :pfft:

[vongi]

FLIP. :shock:

Looking at my calorie intake, i've been eating around maintenece (2000 and then some when I add the extra spoon or 100gram of whatever when I bump up cardio. . . :oops: )

Hmmm. . .going to go to dance this morn, then for a nice loooong walk later

Think I'll drop back to 1700 on non training days + 1900 on training days and see how I go with that for the next month or so... :pray:

[Chillicat]

Haha, yeah, the 'and then some' is the killer

[vongi]

Haha, yeah, the 'and then some' is the killer

hah, exactly. hmmm, checked VC journal and some others, think I'll go see a nutritionist next week, need help with that bit. . .

especially when it comes to saturday family get togethers, it's a tradition that I'm gonna have to work around, lol

[vongi]

nothing much to note, having a sickie week (not really, just a bit blah) and am waiting for my nutritionist appointment tomorrow at real nutrition over the shore.

Hmmm, i have a good feeling about seeing the nutritionist, think its what i really need considering my eating habits tend to spaz out on some days and my plan is a lot of guess work. Especially concerning supplements :shock: . . .hmmm, wondering what she'll have to say about my hormones, adrenal function etc coz i think its been playing up (making me feel crap/blah)

there was the one in ponsonby but the one over the shore is a bit cheaper :oops: lol

haha, maybe after a couple months with the nutritionist I'll have the courage to post some pics lol coz there is no way in hell im doin it now

[vongi]

Food:

6.30ish am

1/2 c oats + 3/4 c calcitrim + banana + 1 scoop protein

10ish am

2 pottles yoghurt (70 cal each) + 1/2 tin fruit (in natural juice)

12ish-1ish pm

2 c fiberous veg + 100g protein (chicken or tuna) + 200g kumara

3ish-4ish pm

83g lite cottage cheese + 3 rice thins

7ish-8ish pm

150g protein + 3 c fiberous veg

10pm

1weight watchers fruit bar + green tea (or black if I feel like a 'treat')

Water: 2.5-3L a day

3 Cardio Days + 3 Weight days

In regards to cardio, I also do dance which makes me friken nibbly on those days so I tend to go green tea and water bottle crazy. . .and end up having the weight watchers bar at night - going to switch that into a handfull of almonds

saw the 'my diet' thread. . .thinking of stocking up on the good food so I have no excuse. i can battle my family with just as much good food lying around the house along with all their '99c sale' goodies from pak n save