Kate's journal!

[Katie1309]

So giving this journal thing a go - hopefully when I get decent pictures people can give me hints and tips. I've been working out for years but kinda got to the point where I was just maintaining and whilst I had no problem with the way I look as such I know that deep down if I got really fit and lean my confidence would go back to its pre-25 yr old levels!! I really wanna compete and get my ass on stage in a bikini feel awesome about it. Thinking of seeing if I can get to Shape/Fitness/Bikini class level and then take it from there.

So to start with I'm just hitting the gym regularly - trying to do 5 days a week and see what results I get. My friend who's a PT is gonna do me a new programme and will go see a nutritionist towards end of Jan. I know its gonna take at least a year to get the results I want (maybe?) and wanna get used to a good training schedule and diet and then step it up maybe every month or so - figured this was a good way of making it good habits rather than doing everything all at once and trying to keep it up for months on end....if that makes sense? Slow and steady is easier to maintain I reckon.

So as for stats:

5'4"

66.5 (dropped a kg already - yes!)

27-8% bf last measurement

medium frame (pic at bottom)

Diet looking good so far - this was yesterday:

1/2 cup rolled oats

small banana

60gms low-fat yoghurt

Chicken breast 100gms

Celery with peanut butter, 2 sticks

Cup spinach, cherry tomatoes

4 vita wheats

Salmon fillet

Salad with natural yoghurt as dressing

At gym I did Pump.....whoa that was hard when I havent done it for a month!!!

[nate225]

Welcome on board Kate,

Great to see you starting a journal & very brave of you to get straight in and post a pic (some members take years of convincing before realising it's a very good way to track progress & motivate yourself).

You should find plenty of others with similar goals you can bounce ideas off.

All the best with your training.

Nate

[Phedder]

As Nate said good on you for diving straight in, takes guts! Personally I'd think you could reach your goals in less than a year if you were really focused and put in the effort, you've got a good starting point. Is your program going to include weight training or just cardio and circuit type stuff? Weights would help a lot in my opinion, help you hold onto and possibly build muscle for you to reveal once you lean out.

Best of luck and train hard :nod:

[Katie1309]

As Nate said good on you for diving straight in, takes guts! Personally I'd think you could reach your goals in less than a year if you were really focused and put in the effort, you've got a good starting point. Is your program going to include weight training or just cardio and circuit type stuff? Weights would help a lot in my opinion, help you hold onto and possibly build muscle for you to reveal once you lean out.

Best of luck and train hard :nod:

Hiya i do usually 20 mins of cardio followed by 30-40 mins weights - I can run as I have an old knee injury, and then supersets of whatever, getting programme to do alttenate days upper/lower - else my body will hurt too much!

[Katie1309]

k so day 2!! Probably wont keep it EVERY day as no doubt I'll forget but....will def keep progress pics coming. Reading all the websites about fitness and bodybuilding is kinda frightening - the majority of people are saying 'oh I've being doing sports/gymnastics/weights/running or whatever' since they were kids.....much as I loved gymnastics when I was little we moved and could no longer do it...then it was horseriding til I had a bad accident (no spleen now, you can just make out scar in pic).....and then I was the kid who never got picked for the team :cry: as I was never quick - only strong - hence I love doing weights. Also I'm 33......never too old for a challenge tho!! Light gym today after pump last night;

15 mins cardio

2x10 incline sit-ups

3x12 20kg glutes

3x15 53kg inner hip abductor

Tried to find the parts that didnt hurt after pump. So now I just hurt all over.

[Deano]

Wow, well I dont want to sound like a sleaze but dayum. Just dayum. Ma'am you got it goin on!

[jimjim83]

Wow, well I dont want to sound like a sleaze but dayum. Just dayum. Ma'am you got it goin on!

Well you do you creepy little armed fool

[Katie1309]

OMG i just saw that the pic comes up huge when you click on it :oops: oh well will just have to get leaner soon so I can put another up!!

[mike27]

good luck with your goals

work hard and you will reach them

[morattigirl]

Wow, well I dont want to sound like a sleaze but dayum. Just dayum. Ma'am you got it goin on!

Well you do you creepy little armed fool

LOL

Kate, welcome chick as Mike said work hard, be consistent and you'll get there :nod: :grin:

[HarryB]

Good on you kate! Look forward to seeing your progress.

[becbec]

Yay, another lady's journal.. so much more interesting to read than the guys ones haha.

Have you tried doing your weights before cardio?

I know it's kinda "i wanna get the worst thing outta the way first" kinda thing but this way you've got more energy to put into your weights and are more likely to burn more calories, plus more muscle burns more fat.

You could even try upping your cardio from 20mins to 30 or even 40 mins

[Katie1309]

Yay, another lady's journal.. so much more interesting to read than the guys ones haha.

Have you tried doing your weights before cardio?

I know it's kinda "i wanna get the worst thing outta the way first" kinda thing but this way you've got more energy to put into your weights and are more likely to burn more calories, plus more muscle burns more fat.

You could even try upping your cardio from 20mins to 30 or even 40 mins

hmmm didnt think of that - I guess I was of the 'cardio to warm up' thinking...reckon as I get fitter I can up it to 30mins.....so sore after doing Pump for first time i 4 weeks or whatever....tonight's gonna be hard!!

[Katie1309]

Why are the gym scales always different to the ones at home!

Mind you for only 2 weeks in a kg is fine.......nutrition looking good so far, no rubbish and no beer for 2 weeks. Miracle.

Yesterday' workout:

5 mins bike

20mins treadmill, fast walk on big incline

3x6 half pull-ups on squat rack (if that makes sense)

3x12 lunges with 8kgs

3x12 vertical shoulder rotators 4kg (again if that makes sense)

3x8 bicep curl 7kg

3x15 calf raises 23kg

3x15 hip abductor 60kg

3x20 leg extension on 10*angle 21kg

2x20 leg curl 15kg

Food all good same lunch and brekkie as other days. dinner was:

1/2 cup cous cous (dry) never understand this......dry or cooked weight?

200gms prawns

salad with kidney beans and sweetcorn, with yoghurt dressing.

Will probably measure BF again in 2 weeks or so???

[Katie1309]

New workout yesterday........my PT and I are of the thinking to keep it same day on/day off and onceI get leaner *prays* then can split sessions into upper/lower.

She's getting me into deadlifts which I here is really good all over.....and these insane squats on will a 20kg bar that fits into a little hole and it swivels?? She calls it 'Tommy' hahaha but I'm sure there is a more technical name

[justhell]

looking good Kate,

deadlifts are quite enjoyable when your body gets use to them,good lower back exercise.

quote "She calls it 'Tommy' hahaha "

thats a cool name to call it,my sons name is Tommy :grin:

keep up the good work

[Dr Squat]

Good to see you have started a journal. Keep up the hard work. Will follow with interest.

[VampireChick]

Wow, well I dont want to sound like a sleaze but dayum. Just dayum. Ma'am you got it goin on!

Well you do you creepy little armed fool

Haha good call.

In all honesty chick you have a beautiful figure. Good luck.

[Katie1309]

Wow, well I dont want to sound like a sleaze but dayum. Just dayum. Ma'am you got it goin on!

Well you do you creepy little armed fool

Haha good call.

In all honesty chick you have a beautiful figure. Good luck.

Wow thanks! Jsut need to shrink the BF a little......its so funny but true the more you work out the more you wanna work out......once its part of the routine of your day its feels heaps easier......I've gone back and forth for years 3x a week then 2x then 3x then a little while off for whatever reason - no more! Unless out of the country or sick

[Katie1309]

okey dokey have started having 1 protein shake a day which I'm likely to get addicted to as they are sooooooo tasty.....vanilla with 125gm frozen berries and a dash of natural yoghurt. Lunch was a bit of a fail as I couldn't be fecked going to supermarket so:

4x vitawheats 2 with lite cottage cheese 2 with light peanut butter

a few cherry tomoatoes

2 celery sticks with peanut butter

some olives......no protein I know but was feeling very lazy.

Gym:

5mins bike

20mins treadmill 4-5.5kph on inclines

Tan (my trainer) has started me on sumo deadlifts - difficult to master but getting there!

3x 10 20kg bar - i know this sounds pathetic but its a start!!!

3x 10 Woodchoppers 3kg med ball

3x 10 hammer raises (??) 3kg

3x 12 vertical rotators 2 kg (Tan said no need to go up in weight on this and to concentrate on form)

After the deadlifts my legs were really tired....but didnt realise til I did more work....ouchie.

3x 20 21kg leg extensions 10degrees movement

2x 15 15kg hamstring curl.....i just couldnt manage last set :doh:

2x 15kg calf raises.....

Doing measurements on weekend - fingers crossed!!!

[VampireChick]

Before bed I have 1 scoop of protein powder, 1/2C ice and 1/2C trim milk blended. Protein ice cream! Give that a try

[Katie1309]

Not much to report last couple days, super-quick workout yesterday, legs only as had to babysit - which was successful - the child remained intact

I did have a few oatmeal cookies tho....they were sooooooo tasty tho

Rest day today....back to it tomorrow - 1.4 kg's gone already! Well according to my scales anyhow.

[Katie1309]

Well not feeling too hot today - a few wines last night plus a minor car accident and a Pump and 40mins cardio. Not sure which is making me hurt more.....

However will def to gym later come hell or highwater just to punish myself for the wine. No excuses! Apart from that diet has been sweet:

1/2 cup oats

60-100gs low fat yoghurt

kiwi fruit

Learning to love this for brekkie - dont find I'm getting hungry before lunch at all - especially with the yummy protein shakes.

Lunch has been this pretty much every day:

Shaved Ham - real broke this week and cheaper than chicken!

Spinach, cherry tomatoes, olives, 50gm cottage cheese

Celery and tbsp of peanut butter

Dinner last night:

200gms prawns - yummy

Veg fritters - 2x eggs and 1/4 cup (approx) wholewheat flour, capsicum, aubergine, courgettes.

Did have homemade pizza the other night at mates - although it was wholewheat thin bas, homemade tomato sauce feta and rocket and some homemade strawberry icecream - no added sugar! (my treat)

[Chillicat]

Hi Kate - welcome to the forum - sorry for the late welcome, I've been on holiday and haven't really been on the forum much while I was away. Great to see another girl with a journal!

[Katie1309]

Hi Kate - welcome to the forum - sorry for the late welcome, I've been on holiday and haven't really been on the forum much while I was away. Great to see another girl with a journal!

Thanks! Gonna be a lower body journal now for a few weeks - dammit! whiplash from minor car accident....perhaps bicep curls after a week of so but nothing over the head. Can do core aswell tho......had a sneaky Roast Dinner last night with a really bad-or-me dessert but I was feeling a little sorry for myself after accident. Physio today, neck and shoulder need to rest. Back to gym tomorrow for killer leg workout!