Leanne's Journal (comments welcome!!)

[Leanne]

I'm going to set my goals, make out the plan to meet them, attack them at one day, one week, and 4 week intervals.

To begin with - here are current stats:

Weighed 12/26/01 at 140.75
Age 34
BF% - unsure, about 22% is my best guess. Will have that tested, hopefully by 1/4. I need to buy a caliper.

THE GOALS AND REASONS FOR THIS JOURNEY:

Body fat 12%
Bench Press 125
Deadlift 250

Intermediate goals set:

DAILY: Get all supplements in
Eat what the plan says

BIG GOAL AND REWARD:

2/22/01 - Go to Arnold Classic in Columbus, OH for
additional inspiration.

Reasons to ACHIEVE:

1. Paul sees me naked. Want complete confidence in my naked body to fully enjoy making love with him totally uninhibitedly. Sure, I look good in clothes, but so do a lot of other people. To look good naked - well, that's the icing on the cake.
2. Fishing in a bikini next summer.
3. Water parks
4. Powerlifting contest again in August
5. Want new workout clothes but only when deserved
6. Want people to know it’s obvious that I lift weights
7. Want all the sweat and hard work to show (sometimes I think, I work so fricking hard at it, other people don't, and I don't look that much different - I want to stand out)
8. I'm not on a 3 week timeline to develop a new body. (I have time to lose the weight, make the scale say what I freaking want it to, then add the protein slowly so I don't get fat, and start packing on muscle)
9. It reinforces my not smoking
10. I wanna have that 6-pack Paul has never felt before on a girlfriend.
11. I want to trot around next summer showing off that belly I sacrificed for and felt pain to acheive.
12. I have clothes I want to wear NOW that I won't until I lose 5 pounds.
13. I have 6 new pairs of jeans that I want to wear cause they are cool and will look good on me.
14. I want to walk into Gold's Gym and look like I have been a member for years.
15. I toy with the idea of getting certified as a personal trainer, even though I have no desire to actually train anyone.
16. I want to have a professional take some "after" pics of me.
17. I just feel better and more "worthy" of myself when I'm thinner and fitter, imagine how good I'd feel if I acheived my goal of 12%.
18. I just wanna see if people who have a propensity to be "fluffy" can get as lean as those models. I need to prove that to myself and the world around me.
19. For me to know that when I set a goal, I reach it. I set 120 bench press as agoal and got it. I set 12% bf as a goal - and I will see it.

THE DIET:

Meal One:
1 whole egg
3 egg whites
1/3 oatmeal
3.5 oz turkey
1 tsp flaxseed oil
thermogenic
CLA
TOTAL 471 cal 18.7 fat 30 carb 50 prot

Meal Two:
protein drink
1/2 T whipping cream
1/2 c strawberries
betagen
TOTAL 170/3/21/22.5

Meal Three:
chicken breast
sweet potato
green beans
thermogenic
l-glutamine
CLA
TOTAL 358/5/36/39

Meal Four:
protein drink
1/2 T whipping cream
1/2 c strawberries
betagen
TOTAL 170/3/21/22.5

Meal Five:
chicken breast, shrimp, or lean red meat
green beans
TOTAL 240/5/8/37

Meal Six:
cottage cheese
CLA
l-glutamine

DAILY TOTAL:
1569 calories
37.7 grams fat
124 grams carbs
197 grams protein
which equal
22% fat
32% carb
51% protein

THE WORKOUTS:

Monday - Chest/Tri/Abs
Tuesday - Legs/Shoulders
Thursday - Back/Bi/Abs
sets/reps = 12,10,8,6,12,12

Cardio - 3x/week HIIT - walk/jog routine, with the goal of 15 minutes of continual running

I will begin shopping for this food this week, prepare the food for the following week, with the beginning date set for 1/2/01. Yes, just like the rest of the free world, but it's different for me, because I am going to work harder and longer and be more dedicated than the rest of the free world.

I know HOW to do this. I know I CAN do this. I know I am GOING to do this. Plain and simple. The biggest challenge for me will be the nutrition, but there is one thing I know. DIET is the key to reaching my goals. Yes, the hardest part of reaching the goals, but THE KEY to them. To quote a quote "great physiques are not made in the gym, they are made in the kitchen."

Watch out world, the hard work is about to show.

[The Azn Oak]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Leanne:
Reasons to ACHIEVE:

1.Sure, I look good in clothes, but so do a lot of other people. To look good naked - well, that's the icing on the cake.
<hr></blockquote>

Well said,

Well nice post, hope you reach all your goals and even surpass them. graemlins/thumb.gif

You go girl! graemlins/thumb.gif

We'll get there together, woohoo! graemlins/happyclap.gif

[Leanne]

Well, Day One. I was going to start on Jan 2, but I'm so sick of eating crap that I can't wait. As it stands right now, I'm starving!! I haven't yet eaten today, but I have the food planned out. I know that that is KEY to making this successful. I hard boiled my eggs last night and will have my breakfast a little later than usual, but as hungry as I am right now, it will taste SO good and I'll feel great know I didn't just grab what was easier! Paul was my inspiration this morning. I woke up almost dreading what I knew I had told myself I was going to do (start today). But, he had a protein drink and I used that as my determination to go forward and begin today. If he can do it, so can I!!

Krypto, DP, does the diet look pretty good?

Okay, my opinion on your diet? And we'll see if DP agrees.

Too little fat in some of your meals and also I think you should try to keep your protein intake more consistant, like have the same amount in each meal. Also think your cals are too low seeing as how you are taller than me and weigh about the same. I realize you have to kind of gauge your metabolism but it still seems low. One thing you should take into consideration is that you don't necessarily have to cut your calories so much as you need to change the types of foods you eat. In other words, when you eat very clean and strict, you don't have to restrict your calories as much, you will still lose fat. For example, I maintain at 2650 calories and when I was following the diet in my journal, I was averaging 2350-2450 calories and LOSING body fat but GAINING muscle and if you do the math, I'm only 200-300 calories below maintenance. The more you decrease your calories, the greater risk you have of losing muscle. So personally, that's why I diet the way I do, cause I am able to lose fat yet gain muscle at the same time. Just something to think about. graemlins/images/icons/cool.gif

[Dr. Pain]

[Leanne]

Thank you both!! I'm going to take a look at incorporating your suggestions into the plan. I'll probably have to stick with it as is until I can do that, probably only for a day or two, until I have time to re-do it a bit.

I'm looking forward to the results!!!

[Leanne]

Ok, so this is really Day One...but I'm back and with a vengeance. Actually, I'm relatively proud of myself about how well I made it through the holidays this year. I didn't completely make myself sick with eating. What I ate was mainly bad quality, not huge quantities. I didn't go overboard at the office potluck, I set a goal of one plateful of mostly protein and that's what I had. I didn't run over to my mother's for 25 peanut butter balls, I had several on Christmas Eve and a few thereafter, but not the normal piggin of them. Things like that that really trimmed most of the usual fat out of my holiday binges. I don't drink, so that isn't an issue. I'm just tired of hearing I won't have those abs or I can't make that much of a change in 12 weeks. Makes me want to gut it out. But, as I mentioned earlier. I'm not looking at 12 weeks. For right now, I'm looking at 4 weeks but most importantly, one day at a time, one meal at a time. I must capitalize on every single meal, every single workout, every single individual opportunity to make the very most of the moment that pushes me toward reaching the goals I have laid out. Krypto, you ready???? Here we come!!!

[Leanne]

Lifted today. Chest/Tri's. Double up on the exercises. Felt GREAT when I was done.

[Mama's Boy]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>1. Paul sees me naked. Want complete confidence in my naked body to fully enjoy making love with him totally uninhibitedly. Sure, I look good in clothes, but so do a lot of other people. To look good naked - well, that's the icing on the cake.<hr></blockquote>

Leanne,

Why limit yourself to just this Paul guy? There's plenty of ABC lovin' to go around! graemlins/love.gif graemlins/bluelaugh.gif

Seriously, keep up the good work!

[Leanne]

Mama's Boy - you're too funny!!!! I guess it's just a good thing that you can tell by my user name that I'm not a man!!

I must make this entry to my journal - I did GREAT yesterday. There were only a couple of variations to plan. I didn't eat enough supper - instead of the chicken, I had shrimp. Boiled, mind you, and delicious, but it wasn't in the plan. But, I got all my supplements in and I doubled my lifting.
I made a turkey breast last night to have with my eggs and oatmeal in the am and it didn't turn out very well. I don't think I'm going to be able to eat it, so I'm going to have the rest of the shrimp this am with breakfast instead. That extra protein with that meal really helps me get enough in for the day.

The one thing I must do is stop looking for results like one day after I do so well. I know in my head that it's going to take day after day after day after day of doing the same thing as I did yesterday that will take me to the goal. But, with one good day under my belt, it just makes me want to see how well I can do today. I'm feeling pretty good about it actually and looking forward to the first fueling of the day!

[Leanne]

Fail to plan - Plan to fail. Words to freaking live by. I failed to plan for a shopping trip last night, and as a result, I didn't have my post workout shake, ate too late and too much. I was starving, so at the mall, I grabbed a protein bar, which I know are a no-no, but I tried to be good. Had another one at home and some oyster crackers. I also slipped and had 1 1/2 cigarettes. As a result, I'm feeling the guilt, but today, I won't slip. I've made my grocery list, have the right foods for my first 3 meals and will eat them as planned. After that, I'll get the groceries and I believe I'll spend my afternoon preparing food for the weekend.

This plan is not forever, it's for 12 weeks. The loss of body fat will be the PRIZE. I've worked so intensely on my workouts this week, doubled up each body part (during the same workout) why would I want to screw it up with unauthorized food!!! I don't - so today I won't.

I'm back under control. I'm hoping this journal will help prevent future mistakes by identifying what causes them. Yesterday, we were in a hurry to get shopping and get home so instead of taking 5 minutes to make that shake before I went, I caused myself too much guilt by overdoing it later. Not today.

[Leanne]

Tough week - yesterday had laser surgery on my eyes and my vision is now 20/20. It's a miracle. Tomorrow I leave on a business trip to Delaware and eating out is always tough, but I tell myself you can get a chicken breast and baked potato anywhere. Just watch portion on the potato and have it plain. I can do this. Going to start taebo today. Gotta get it done. Eye still on the prize. Making my way there.

Congrats on acquiring 20/20 vision! That's great! graemlins/happyclap.gif No more glasses or contacts! I remember the days of 20/20 vision, I lost it around the age of 24, darn it. Now I need to wear glasses to drive and read, it sucks. But yet they're not bad enough for laser surgery, I can still legally drive without correction. I tried contacts once but with my astigmatism and dry eyes, they were always going out of focus by turning and/or my eyes would dry out so bad I couldn't see.

So where in Delaware will you be? Just wondering, I'm right down in Dover and on Wed is speed skating practice so I'll be driving up thru Wilmington on my way to Downingtown, PA.

[Jarhead]

Leanne,
Keep me posted on the laser surgery. I had RK back when they did it with a scalpel. Let me tell you lying wide awake while someone cut at your eyeball is no fun. Any way after a few months my eyesight started to go again and they did a touch up after that I had 20/15 vision. That didn’t last long and now I’m back to glasses. Because of the scaring on my eye I can’t were contacts and my night vision is horrid (I get real bad star bursts when looking at things like lights.)
Hope yours turns out well. I’m thinking of checking lasic to see if it can fix any of my issues.

[Leanne]

Jarhead - had my one week checkup today, and the day after the surgery I had 20/20 vision. It was worth every penny of $3000. It's an absolute medical miracle!!! It was a piece of cake to go through, I bet I wasn't on the table 5 minutes. Sorry to hear of your troubles with RK. Definitely look into lasik, you'll love it!

[Leanne]

Lift 1/14/02

Bi's -
Incline DB Curls 3 x 12 x 15
Barbell Curls 3 x 12 x 30
Barbell Curls 1 x 20 x 20 (reppin out)

Tri's -
Pushdowns 1 x 12 x 50
Pushdowns 1 x 12 x 60
Pushdowns 1 x 12 x 70 (should all have been 70)
OH Extensions 3 x 12 x 25
OH Extensions 1 x 20 x 15 (reppin out)

Abs -
Roman Chairs 4 x 35
Crunches 4 x 35

Cool Leanne, this should motivate us both to work hard in the gym, seeing each other's reps and poundages. At least it will me! I'm about as competitive as they come! Cool beans. graemlins/bigok.gif

And it'll be interesting seeing which body parts are stronger, like, I know chest is my weakest so you'll probably have me beat there. graemlins/images/icons/wink.gif

[Leanne]

CHEST/BACK

Flat bench 1x12x65
Flat bench 1x12x85
Flat bench 1x10x85
Flat bench 1x8x95

Incline bench 1x12x65
Incline bench 1x6x65
Incline bench 1x6x55
Incline bench 1x12x55

Wide grip pull down 1x12x60
Wide grip pull down 1x12x60
Wide grip pull down 1x12x70

Cable row 1x12x65
Cable row 1x12x80
Cable row 1x12x80

Hyperextensions (supersetted with the pulldowns)
3x15 (on the roman chair)

Abs
Crunches 1x35
Twisting machine R 1x35 L 1x35
Roman chairs 1x35
Roman chairs 1x25

I think I underestimated myself!! Actually, I did bi's and tri's the day before and I could feel those tri's trying to kick in during chest and they just weren't there. I'm going to have to split those days apart. Bi/Tri on Mondays and Chest/Back on Thurs - get legs and shoulders on Tues to give my little tri's a chance to rest up. On the other hand, I know that my chest was forced to work extra hard to make up for those missing tri's cause it was just a'burnin! Back, I don't know - I'm going to push it next time. I've never been a huge fan of working back, but I took a "before" picture of myself full length back view and oh my - baby's got back. I went a little light on abs cause they were tender from the day before.

Ate great yesterday. Only thing I missed was the last meal of cottage cheese. I substituted my protein drink instead. I got up in the middle of the night and wandered looking for food but the only thing available was FFSF jello, so I had that. It was either that or hot cocoa and I didn't feel like making that, so I had the jello.

Yeah, Leanne, as I also posted on my journal, you did yourself a disservice by doing chest & back right after bis & tris, bad, bad idea! You always want to work the big muscle groups first. Check out my split maybe to give you another idea, I always do the big muscle groups first. My weight lifting week always starts on a Monday. I can't do a rotating schedule like a lot of people do cause of my speed skating schedule. So next week I expect to see better lifts on chest & back! graemlins/images/icons/wink.gif

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>I think I underestimated myself!!<hr></blockquote>

Yes, I think you did too. You seem to be doing just like I used to do, always doing 12 reps, sometimes failing at 12 sometimes not but never going up enough weight to do LESS than 12 reps. If it wasn't for BPB, I'd probably STILL be working out that way but he has tried to push me to do more weight even if I thought I couldn't. So Leanne, DO MORE WEIGHT GIRL! If you can do 12 reps on EVERY set, then you can probably push/pull a lot more weight in the 6-10 rep range, I think you are cutting yourself short. Push it girl! You wanna beat me don't you?! Let's make some massive gains!

Oh, and I guess you don't have a workout partner? That makes it tough to really go to failure on chest! I hate doing chest without BPB cause then it either means I don't get to push myself as hard as I can or I have to find someone to spot me on each set. I will usually just try to use the smith machine for chest if BPB isn't with me, I like using the smith machine, but I swear there is ALWAYS someone else using it! And it's always some gym moron I swear, the type who does a set then walks off and talks to his buddy for 10 min, comes back, does another set, arrrggghh! graemlins/blueupset.gif

Oh and you probably shouldn't do abs again if they are still tender from a previous workout. Remember when you're in the gym you are just tearing up the muscle fibers so if you don't give them enough time to recover, then you are just tearing them up more doing them again, not doing any good.

[Leanne]

Krypto - I've been doing a routine for over a year the same. I'd do 12 reps, 10 reps, 8, 6, 12, 12. Increasing weight, decreasing reps. I just changed it this week, so I'm at a loss as to what I'm capable at this point. I'm trying to go high reps to bring out the definition. Am I on the right track? Sure, I want to get stronger, but for the next 12 weeks, I'll sacrifice strength gains for definition.

Actually, I have the best workout partner in the world - my best friend, but she's working 12 hour days this week and we can't hook up. We are really great for each other. We're like a well-oiled machine with spots, pushing each other, moving plates around. She is to me like your friend Adrienne is to you. She's at 12% bf, 130 pounds, great muscular definition, what I strive to be. I miss her when she's not at the gym with me!!

Thing is, definition is only a matter of less body fat and building muscle will help you increase your metabolism to burn more calories and hopefully more fat, if your diet is right. So you see what I'm saying? More muscle = faster metabolism = more calories burned. Maybe you are thinking more reps = more calories burned. That could be true too. I guess I'd rather just build more muscle to increase my metabolism and use that to burn fat instead of trying to do more reps to burn more calories then it almost becomes more cardio in nature and I've since learned that cardio does nothing to burn fat. Anyway, it's up to you, but that's my philosophy, build more muscle to burn more calories instead of trying to use reps to burn calories.

BPB and I are like that, we work very well together. When I see my friend Adrienne at the gym, she just inspires me. Yep, hopefully I'll be pretty close to your friend's stats my May 1st. I want to stay 140 lbs but get down to 12%. Got 5% more to go! And now that I know I can get some professional photos done for free, gives me even more motivation to get down to 12% by May 1st, those photos will be my reward! graemlins/images/icons/laugh.gif

[SluggzSLG]

The post above this one(from ***********) was post # 666 for the "Your Online Journal" forum. Creepy, eh?

So here goes with #667. Leanne, nice goals! KICK SOME ***! HELL YEAH!

Sluggz

[Click Here]

nice

[Leanne]

Didn't do well with eating on day 3. Didn't plan well enough, nor did I eat enough. As a result,
I got up at 2am and ate 4 ritz crackers. It's a good thing there wasn't any peanut butter
in Paul's cupboard, or I'd have had some crackers with my peanut butter! Today, I have
committed to planning my meals from now until a week from Monday…almost 2 weeks worth.
It shouldn't be a big deal to plan them, I eat almost the same thing every day, except for
dinner, I need the variety there. To face another chicken breast for dinner, I can't do it and
then when I don't, even though I've planned it, I feel terrible failure and it just sets me up
to fail again and then binge.Did do cardio - it was a struggle talking myself into it, but I set a goal of 36 cardio
sessions over the next 12 weeks and I'm going to meet that goal. I have 2 out of 36 done -
only 34 more to do. Heck, that's only 408 minutes, which equals 6.8 hours on the
elliptical trainer. GOAL - 36 cardio session, 34 to go!
Didn't lift (it was a scheduled and needed day off. My schedule says to lift today,
but I'm taking it off. I'm plain sore, still sore from chest and back. I'll go early
tomorrow am and hit the gym for both cardio and lifting, then I get it all done before
Friday night.
I'm proud of myself, I'm feeling energized and motivated and staying on track.

[MountainGirl]

I always get into the worst trouble when I don't plan or get too lazy to make a good dinner. Don't beat yourself up about it, just make sure you're always getting some meat at night. That's my cardinal, #1 rule. (When my hubby's gone I frequently try to cheat and have just a PB&J or something, and I ALWAY pay for it later by starving and bingeing.)

Sounds like you're figuring out your problems and ironing them out pretty quickly, though. Good luck!

- MG

[Leanne]

Thanks MG, it's amazing what a little determination to honor a self-promise can do. I pride myself on my integrity shown towards others...I owe myself that same fulfillment!

[MountainGirl]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Leanne:
Thanks MG, it's amazing what a little determination to honor a self-promise can do. I pride myself on my integrity shown towards others...I owe myself that same fulfillment!<hr></blockquote>

You GO girl! graemlins/happyclap.gif So glad you're figuring out how to get what you want from your body. Can't WAIT to see your "after" pics!

[Leanne]

Lifted today, but had to force myself!! Legs/Shoulders. I hate legs. Anyway...

Machine militaries 1x12x50
1x12x60
1x12x70
supersetted with
Arnold presses 1x12x20
Arnold presses 1x6x20 (drop set)
Arnold presses 1x6x15
Arnold presses 1x12x15

Front lateral raises 1x12x10
Side lateral raises 1x12x10

Donkey calf raises 3x20x260 (should have done 300)

Hack squats 3x12x135

Some hip abducter/adducter machine
1x10x50

Abs
Crunches 2x35
Roman chairs 2x35

Dealing with the weekend is going to be tough. Weekends are my downfall with the diet, but I've worked very hard all week, been very clean with the diet and don't intend to blow it now.

Mind over matter - NO MATTER WHAT.

GOAL: 36 cardio session in 12 weeks
33 to go!

graemlins/happyclap.gif You're doing fabulous Leanne! Way to stick with it! Does seem like we are pretty close in weight/lifts, I think if you were doing less reps like I'm doing, that you'd be putting up the same weight. It would be pretty cool to workout with you since we're so close, would be pretty motivating. There are some days I just don't feel motivated enough to go to the gym and lift too but I go anyway and I'm always glad I did afterwards. If I skip out, then I just feel lazy and guilty. So way to stick it out, that's what will get you to your goal! graemlins/thumb.gif

[imported_Josh]

Hi Leanne,

I saw your goals for Bench Press and the Deadlift and I was impressed to see these goals. I have noticed that you haven't included Deadlifts in your workouts yet. Do you have a plan to reach these goals and when do you do your deadlifts...with legs or back? Also, do you have a goal for squats? I always set goals for Squats, Deadlifts, Bench Press, Military Press, Pull-Ups, and Dips. Setting goals for these exercises and trying every week to improve these have helped me tremendously. I would set your goals for these lifts and you should see the best results of your life...it has worked for me anyway! Get your plan ready and go at it! Good Luck and can't wait to hear the results!

Josh

[Leanne]

Thanks for the suggestions, Josh. Yeah, I guess I should make some intermediate goals as far as reaching a 120 bench (legally) and a 250 deadlift. Thing is - the powerlifting contest I enter yearly isn't until August, and I usually start deadlifts about June.

Lifted today - Bi's/Tri's

Incline DB Curls
3x12x15
supersetted with
Barbell Curls
3x12x30
(had a tough time getting the last set of Inc DB curls; next time use 40 lb barbell, those were too easy!)

Pulldown (v-handle)
3x12x70
supersetted with
OH Extensions
3x12x25
and repped out with 1x25x15
(an increase in rep out of 5 reps)

ABS
Crunches 4x36
Roman Chair 4x36
(a 1 rep increase per set - eventually I'll see 50 reps!)

20 min cardio session 5:30am on elliptical trainer.

Cardio goal - 36 in 12; 32 to go

Hey Leanne, so you do mean PUSHdowns on your journal and not PULLdowns don't you? I almost thought you did back at first when I read that. So is the cable machine you're using for pushdowns have one pulley or two? Just wondering cause that does make a difference. Like, my max set on the two pulley cable machine is around 110 lbs for pushdowns but for the one pulley cable, I can only do sets with 70 lbs, any more and I'd lose my form. The cable machines with two pulleys take a lot more weight away from the stack than the one pulley cables. So if we really want to compare we have to know what kind of cable machine we're each using. Just thought I'd tell ya that in case you didn't realize. graemlins/images/icons/cool.gif

[Leanne]

Hmm, Krypto...I'm not sure. Seems to me the pushdown machine I use has one cable coming up the middle. I'll have to check it out next time. I'm not sure I have ever seen one with 2 cables, but I'll definitely check it out. I'm guessing one, based on what you tell me re the weight you use.

Just curious, where do you work out? I lift at the YMCA, in the basement. It's a dreary, prison atmosphere, but I like it. No fluff, just heavy things to lift up and put back down again! We should make that a topic - where does everyone workout at!

By the way - I'm loving the elliptical trainer for cardio! Never thought I'd enjoy cardio, but I don't mind this a bit. I do my 20 minutes, intervals, and right now I'm on level 2 for difficulty.

No, not two CABLES, two PULLEY WHEELS. We have two machines in our gym where you can do tricep pushdowns and one as two pulley wheels and the other only has one. We've been using the one pulley machine cause there is not enough weight for BPB on the two pulley machine. The two pulleys take off two much weight and make it too easy for him. graemlins/images/icons/shocked.gif So just look to see how many wheels there are that the cable goes around.

We work out at the base gym, on Dover AFB. I've mostly only ever worked out at base gyms so I don't have much to compare it to. I'd say it's not frilly or anything but the equipment is in good condition.

Yeah, when I was doing cardio machines I liked the elliptical trainer best too. I'd usually switch between that and the cross trainer, usually did it for 30 min on a fairly high level. Now I just use my twice a week speed skating practices for my cardio, twice a week for 3 hours is enough cardio I think! Any more and I'm sure I'd be thwarting my efforts to put on muscle mass, heck, I might be now. But I'll do the best I can with my speed skating cause I'm not gonna quit speed skating. I think I do fairly well putting on muscle considering all the skating I do, I'm still thicker than almost all the other women (and men for that matter) speed skaters are, except for the overweight ones, and there are a few. There is one girl I've been paying attention to, she skates in the Pro-Elite division and if she doesn't lift, then she's got some incredible genetics cause that girl is muscular! And not just her lower body either. I may ask her sometime whether she lifts or not, she's got as much shoulders as I have and I've worked my butt off just to get what I have so far (which still isn't enough). graemlins/images/icons/cool.gif

[Leanne]

Just did legs/shoulders. It was a quick one, circuit style. Had to get back to work!

Machine militaries 1x12x50
Hack squat 1x12x135
Arnold press 1x12x20
Seated calf raises 1x20x50

Machine militaries 1x12x60
Hack squat 1x12x155
Arnold press 1x12x20
Seated calf raises 1x20x50

Machine militaries 1x12x70
Hack squat 1x12x175
Arnold press 1x12x20
Seated calf raises 1x20x50

A quick good one!

Krypto, I'll have to look again, but I think it has 2 pulley wheels. There is a cable coming down the center of it, and 1 other thing going down either side of the cable. For the life of me, I can't picture the wheel(s). Interesting. Spend half my life there, it seems, and I can't remember what it looks like!

[Leanne]

ANTI-CHEATING RANT
1/8/02

Let me first start by saying that I am not one of those ectomorphs who goes around telling people that
cutting is no biggie. I am about as naturally endomorphic as you can get. I have lost a LOT of fat. I would be
willing to bet that it's the most on this board. I have had a hard time cutting in the past, I've made mistakes in
the past, I've cheated more times than I wish to admit IN THE PAST. That being said, onto my rant about
cheating and discipline.....

Ultimately, not cheating comes down to what mindset you're in. You can use references, and different
techniques, and tips (and many are valuable) but if you're not willing to block out and avoid temptation you're
not going survive a real cut without at least a few set backs.

As for that mindset, I try to convince myself that a cut is only a cut as long as I'm eating like it's a cut. It's
not a game based on how much record keeping I can do, or what I weigh or or much fat I've lost so far, or
how many days out of a week I've eaten healthy... a cut is the process of eating and exercising to fuel fat
burning. As long as I'm NOT doing that, I'm NOT on a cut. I'm just fooling myself.

As for what to eat, it helps to have an option of what to eat. This is why I avoid nutritional record keeping
whenever possible (excluding carb loading, I keep track of this). I simply know what I can and cannot eat for
whatever program I have made, know roughly how many calories I get and then I go from there. Whether I
had a chicken salad with dressing at 7 pm or a tuna salad with flax seed oil and nuts at 6:30 is completely
irrelevant and only leads to stress. Have plenty of acceptable foods in the house and.... well.... accept them
as your food!

A lot of times stress or panic can lead to cheating. Some people make it sound like someone is holding a gun
to their head and making them cut. Let me assure you that nobody is doing that! Others break out the "whoa
is me, to cut or not to cut?" crap and pretend like the whole thing is a constant chessgame going on in their
head. It's not, and even if it were, you should at least have the tools to beat yourself at mental chess!

Decide for yourself how you want to look, know what you have to do to look that way, and then get over it.
You simply have to sit down and look at what a cut is and get over all of the drama. If you do this, you'll see
that all you're really doing is trying to burn some or most of your body's stored energy. THIS IS WHAT IT'S
THERE FOR!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! What's all the fuss about?
Not going to eat carbs today? SO WHAT???? Only going to eat 90% of maintenance? Why is this such a big
deal? What am I afraid of here? Am I afraid to lose fat? Am I in love with my energy reserve?

That basically sums it up. Give yourself some rules to stick to. Give the brain and palate choice. Get over all
the drama and cut if you want to cut. It's not that hard.

[Leanne]

The above post - taken from Krypto's journal originally posted by Mama's Boy is a GREAT one!! Sums it right up. I must say, I'm extremely impressed with my eating lately. I had a cheat day - Sunday - and paid for it Monday. I felt like CRAP. Emotionally and physically. I'm tailoring my cutting plan to what I can live with, as strict as I can live with it, and what fits in with my life. I'm aware of the principles and am following a plan laid out mostly by DP and it's helping me get there. I have to allow myself a tad bit of freedom or I'll dump the plan completely. That being said, I know what is good for me and what is not, and plan my "cheat" accordingly and learn from them as well. Just this week I learned that a single cheat can cost me approx 3 hours fat burning and another 6-10 hours to make that up and then to begin burning again from there. It's working for me!!

I'm excited about my Monday bf% test. I hope to see something, cause the scale went up this Monday a 1/4 pound. I need to stay off that thing, but I've tallied my bf% over the last year and can see that the scale is not a true reflection of anything. It should so a decrease. I've had one day's setback is all, and that was 3 days ago. Hopefully by this Monday (and no cheating) I'll be 1% less than I was before. THAT is a success because it's 1% closer to where I want to be!

Right on Leanne! graemlins/thumb.gif You go girl, you're doing great! graemlins/images/icons/cool.gif

[Leanne]

1/28/02
Week 3 Goals
Eat according to wk 3 plan - and don't eat anything else. It's that simple.
Handle the weekend more responsibly
Drink 64oz water/day
Cardio 5x/20 min "steady climb" progressive levels daily
Lift 3x
I got the word of the Lord this am and HE will help me achieve these goals. Plain and simple.

[Leanne]

1/28/02 Chest/Back

Incline DB bench 1x12x25
Incline DB bench 1x12x30
Incline DB bench 1x10x30 (could probably lift more
but not partner right now!)

Flat DB bench Same reps/sets as above

Wide grip pulldowns 3x12x70 (in the interest of form)
Cable rows 3x12x80 (in the interest of form)
Hyperextensions 3x15

Krypto, am I doing enough variety?

For chest I'd have thrown in some kind of flies.

For back, looks good, I'd say as long as you throw in some different exercises every 3-4 weeks. As in change things every third to fourth week, instead of cable rows do barbell rows, things like that. Personally I'm a big fan of changing things frequently. To me, it guarantees good symmetry by making sure you are hitting the muscle at different angles. And if you do find something lacking, then you prioritize. Like, I know my upper back width is lacking therefore I ALWAYS do pullups. graemlins/images/icons/cool.gif

Love your journal Leeanne. One of the best. You really sound like a detemined and committed person.

I havn't read every post so I am sorry if what I say next is a waste of time. For the back I would love to see you rotate barbell rows and bent over one arm dumbell rows. To me they are as good as it gets for back exercises (along with chins) and they have never stopped working.

Anyway I am sure whatever goals you set you will meet and eclipse.

'Its all Good'

[Leanne]

K, I agree about change. In fact, I do the same workout 2x in a row, then change it. I do it once to set a "baseline" so to speak, and then next time I try to better it in some aspect.

Oh - I wanted to post my diet for wk 3 since I'm trying to conduct THE experiment with my body here. I know you think testing bf% once a week is too much...but what the heck, let's experiment and see what becomes of it. Oh, and I know the diet is lacking in a calories and fat, but like I said, I'm going to experiment and at the very least rule stuff out and add stuff in. If I do good this week, I'll add in some EFA's next week, that kind of thing.

WK 3 DIET TOTALS

1270 cal
20 gr fat
132 gr carb
147.6 gr protein

I'm taking in egg whites, oatmeal, 2 chicken breasts daily, brown rice, red potato, 3 myoplex lite shakes. We'll know next Monday if it worked!

I figure at the very least, I'll find out this isn't working, and I guess until I prove it to myself, I'll never 100% believe. Bear with me!!! It's better than eating crap.

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>I figure at the very least, I'll find out this isn't working, and I guess until I prove it to myself, I'll never 100% believe. Bear with me!!! It's better than eating crap.<hr></blockquote>

Okie dokie. graemlins/thumb.gif Yep, better than eating crap. I find it somewhat amazing how you are eating about half the calories I eat, I'd be friggin' starving! Are you gaining muscle and strength on those calories? Just curious. There have been some days I've only hit around 2100 calories though cause of only fitting in 5 meals instead of 6.

[Leanne]

Not sure yet regarding gaining muscle and losing fat. I'm measuring tonight. I know I'm not losing strength, at least I don't seem to be and there are times when I have noticed that in the past. To me, that's a good sign, but it may not be a fair judge. I'll let you know tomorrow what the % is. I'm not starving actually, if I can stay away from boredom, I don't really even mind the "diet". It's at night when I have to fight the urge to munch (and weekends), but I tell myself this is for one week to see what happens.

[Leanne]

Mr 0 - I PM'd you, but do want to say publically, thanks for your comments and support - they really mean a lot.

Well, I'm sticking to program, although I'm not wanting to. I was thinking I should join Weight Watchers this am. Thinking maybe I just
need a balanced approach to eating, keep lifting, maybe throw in a Myoplex every now and again and see what happens. I am SO
married to the scale that it isn't even funny. It said 140.75 this am. Thank God. I was SO depressed Monday when it was 142.25.
I know I shouldn't measure my worth on what the scale says, but I really do. My whole psyche is so negatively affected when that scale
goes up. I really need to get my bf% done so I can see if I'm making any progress. I don't see it in the mirror, don't feel it in my clothes,
so, with any luck, maybe the % will have dropped. Dieting pretty much consumes my life, although I'm not even very good at it. You'd think
as much time and effort as I put into dieting that I'd be anorexic, but no, I just keep eating and pretending I'm eating right. At least that's what it feels like. I'm at a point where I don't know what else to do, so I'm just doing as my plan says. I have the food for that, so I'll just stick to it. I'm beginning to believe that my body stores protein as fat. In fact, I read the Blood Type diet book and it said that that is exactly what my body type does based on my blood type. Stores protein as fat and does best on high carbohydrate diets. I'll tell you what, I can go on a high carb diet and the scale will drop so fast. I don't know why I can't go on a high carb diet and continue to lift. Certainly, I'll have the energy, why not just try that? The ONLY reason I'm sticking to my guns on the eating plan is because I'm simply determined to prove
that it doesn't work for everyone and that I DO store protein as fat and the only way I can prove that is to stick to it, monitor the bf%
and let the numbers speak for themselves. I'm beside myself this am. But, since I haven't had a chance to measure bf% this week, I'll keep going as is until that time comes. My body simply can't be that different from everyone elses and I'm becoming hell-bent on proving the BB's diet either works for me or it doesn't! There is only one way to do that and that is to stick to it. I might be pleasantly surprised.

[Gingin]

Leanne, I just wanted to put in my 2 cents worth about Weight Watchers. My mother and my sister are both on WW right now. Prior to my weight training days, I also was on Weight Watchers. The calories, especially for your current weight, would be very low, too low. I went for months without losing 1 single pound, although I was following the plan to the letter. Sometimes, I would actually gain 1/2 lb. It got so frustrating. I believe what happened was that it lowered my metabolism and I am paying for it dearly now. However, this plan works great for my sister and mother, which is probably temporary and I worry that they are lowering their metabolism. My mother and sister are obese and the amount of food you get on WW depends on your weight. They get much more food than I was getting.

Sorry this is getting lengthy.

As to the Eat Right For Your Type, I am not familiar with it. What is your blood type by the way? I am currently having a difficult time losing body fat also. I was following Body For Life, finished all 12 weeks. I really put on some muscle and am very pleased with that, but my clothes fit pretty much the same. I wasn't happy with my fat loss on the program. They recommend eating an equal portion of carbs and protein for each meal. I just don't think that works for me. Maybe you and I are two people that have some "tweaking" to do and I am not sure how to go about it really.

Hey Leanne, I'm also blood type A negative! And I even take in MORE protein than you are. My ratios a day are approximately:

Protein 210 - 240 grams a day
Carbohydrates 110 - 130 grams a day
Fat 75 - 108 grams a day

Calories then, anywhere from 2100 - 2400.

And so far I've been losing fat and gaining muscle. I really do think a diet lower in carbs is something you have to get used to and that your body adapts to. I used to be a carbohydrate queen, I'm talking 300 - 500 grams of carbs a day easily with virtually no protein at all in my diet. It took me probably 4-5 months to get used to lower carbs and I did it gradually. And don't get me wrong, I can easily go right back to high carbs without feeling like crap but I have personally witnessed my body gaining fat with a high carb intake. And since I have discovered this for myself, I KNOW that too many carbs makes me fat, as such, I think it has made it easier for me to stop eating too many carbs cause I know the consequences. Not that I still won't find myself cheating once in a while but I generally keep my carbs in check 90% of the time cause I know I can't reach 12% body fat if I don't. It just keeps me going somehow cause I so REFUSE to gain fat, get softer, lose my abs, etc! So anyway, I hope you can find something that works for you that you can stick to, I really do. So far what I am doing is working and I really have no problems sticking to it, it has become my way of eating, my lifestyle, rather than a restrictive diet. Mentally, I really don't feel too restricted. I think once you get to that point mentally, it's no longer a battle. Good luck Leanne. I'm usually around if ya need me, I'll always be happy to help you out anyway I can. graemlins/images/icons/cool.gif

[Leanne]

Gingin,
I'm an A- blood type. The "diet" they lay out for that type is consistent with what I have had success with in losing fat in the past. Although, it was probably water and muscle I was losing. But, the scale went down.

I'm trying to subscribe to the Body For Life plan right now, except a little more hardcore. Diet consists of 3 myoplex lites daily, egg whites, oatmeal, 2 chicken breasts daily, brown rice, red potato. I don't know if it's working or not, I haven't yet tested the body fat since starting it. I keep putting it off! Hopefully the numbers will reveal it's working or it's not. I do know that protein can be stored as fat, so it's not out of the realm of possibilty that that could be happening. I'm taking my "diet" a week at a time, tweaking it weekly, hoping to find something out. PM me if you have any insight!

Hi Leaane,

Thanks for the PM, its nice to know ones words can help from time to time.

Well I have gone through your journal and have a couple of suggestions to make if you dont mind.

1 - Krypto was right about a daily calorific intake of about 200-400 below your maintenance level for effective fat loss. That has been the most effective range for most people I know.

2 - Dont feel guilty when you slip on the diet. One little slip is no big deal in the whole scheme of things. If anyting I find it can help reinforce your aims and goals and actually make you stricter in the future. Eventually you will find that your cheat day will have a beter diet than 90% of the population.

3 - Lay off the scales. I became a scale junkie and boy did it get me down. My weight would fluctuate daily by upto 4 lbs and I would get so depressed. Now I only weigh once a week, same day same time same clothes each time. It helps kkeps your sanity.

4 - I saw you train Bi's and Tri's together and chest and back. I dont really like that as the arms may not recover in time. It could be worth trying Chest and Tri's together and Back and Bi's together. I know a few here use that effectively.

5 - Krypto is spot on about building muscle to increase your metabolic rate to loss fat. Same old story the rich get richer and the fit get fitter.

6 - DIET

By eating so little you could be slowing your metabolism down. The body feels it is being starved and will store food for later use. I beleive (and have read many studies that agree) that you require 60% of daily calorie total as carbs. Going by your first post of 1600 cal per day, you should be eating at least 234grams of carbs per day. Probably about 110grams of protein and the rest in fat.

This is all assuming your 1600 cals per day is 300-400 below your maintenance level.

This would raise your carb level as you suggested in your last post and still give you enough protein to maintain muscle mass and aid growth.

I know others will disagree but its what I think will hold true for you.

Remember you need 50grms of carbs for brain function just think how much more you need for the other bodily activities.

Hope this helps and stick with it we are all routing for you.

[Leanne]

Thanks Krypto, Mr O for the support. It does help to know that others are supportive of my efforts, no matter what they are and even tho I'm sure you are all scratching your heads. That's fine...Krypto you experimented and it worked for you...that's all I'm doing too. I will find what works and makes me happy. And maybe happy isn't 12%. Not that I'm giving up on that, I'm actively pursuing it and I will get there.

One more thing Leanne, and I think I will be reiterating what Mr.O said, but I was thinking about this on the way home from speed skating practice last night. I'd remembered when you said you think maybe your body is the rare few and storing protein as fat. I got to thinking, you're probably right, but not because you are rare or because of your blood type, but simply because your calories are too low. Anytime you give your body a lot less calories than it needs, it will STORE ANYTHING and EVERYTHING. Personally, I think that is the problem, more so than it is that you are just rare. Anyway, that's just my opinion. And I have a suggestion as well, something you may want to try sometime. I still think your metabolism needs reset. I think it has slowed too much from too few calories and if you are having trouble losing fat that is why. So my suggestion is this, increase your cals by 200 every two weeks, keep working out as usual (actually I think you'd be better off cutting down on the amount of cardio you do too), lift heavy and hard, and take your body fat measurements every two weeks along with that. Keep adding 200 calories every two weeks until your body fat reading stays the same or goes up slightly then you will know you've reached maintenance calories. Then only drop 200-300 off that and eat clean for your cutting diet. Just an idea you could try whenever you feel ready. Still trying to help. graemlins/images/icons/wink.gif

[Leanne]

Krypto, that's a really good idea, actually. I think I'll start it next week (actually a week and a half from now). Use the rest of this week and all next week to eat how I am currently, and then the following week, add 200 calories. That's a really good idea!!! At least then I'll have a starting point. You could very well be right and what have I got to lose right now.

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by ***********:
Anytime you give your body a lot less calories than it needs, it will STORE ANYTHING and EVERYTHING.

I still think your metabolism needs reset. I think it has slowed too much from too few calories and if you are having trouble losing fat that is why. So my suggestion is this, increase your cals by 200 every two weeks, keep working out as usual (actually I think you'd be better off cutting down on the amount of cardio you do too), lift heavy and hard, and take your body fat measurements every two weeks along with that. Keep adding 200 calories every two weeks until your body fat reading stays the same or goes up slightly then you will know you've reached maintenance calories. Then only drop 200-300 off that and eat clean for your cutting diet. Just an idea you could try whenever you feel ready. Still trying to help. graemlins/images/icons/wink.gif <hr></blockquote>

Wonderful, excellent, brilliant advice. You need to know your true maintenance level of calories.

Good Stuff