The ABC Challenge: Cherie's Cut

[Cherie]

January 3rd

Prepping for day 1 January 6th 2003.
Brain is still addled with formula to work out BF%. I have my workout sheet ready for Monday (13 week fatburningworkout) and I have the shoppinglist SIcily posted to take to the shops tomorrow. My dietplan is the 13 week fatburning diet.I hope the digital camera I ordered arrives tomorrow so I can take before pics.
I plan to do a 3 day split and on the alternate days do cardio and abs and serratus.

Addition January 4th:

I took my BF measurements and have crosses of dark blue ink all over and red spots from all the pinching. These are the readings: 9,8,9,9,10,11,14,15,10 = total 95.
The triceps and shoulderblade seem a little out of sinq with the rest...........
I will probably get better at taking the BF as the weeks go on. I worked out my weight in pounds from kilo's = 145.
All jotted into formula brings me to: 17.69% BF.

I plan to eat 50-30-20 and this is my workout schedule:
Monday biceps - triceps
Tuesday cardio abs and serratus
Wednesday: chest-shoulders- back
Thursday: cardio - abs and serratus
Friday: legs
Saturday :cardio abs and serratus
Sunday free day prep for next week

Cherie

[Cherie]

I worked out my BMR with formula II and the aid of an online convertor :Women: 661 + (4.38 x weight in pounds=624.88) + (4.33 x height in inches= 294.44) - (4.7 x age=216.2) = BMR.= 2046.18. I need to drop 250 cals off that for the first weeks which gives me 1796.18
I keep records of the numbers I have used not only to keep track but also because I am number dyslexic and I get very wierd outcomes sometimes when I try to work out things that include maths and I can go back and see what went wrong.
I now can calculate the zig zag on calories.

Started a workout binder so I have all my sheets ect together.
Addition January 5th:

Worked out foodschedule for 6th January on fitday.
source grams cals %total
Total: 1783
Fat: 40 357 20%
Sat: 0 0 0%
Poly: 0 0 0%
Mono: 0 0 0%
Carbs: 136 545 31%
Fiber: 0 0 0%
Protein: 219 877 49%
Alcohol: 0 0 0

STATS:
Age: 46
Height 1.73 cm (5' 8")
Weight: 66.9 kilo (147.4 pounds due to amazing bloating)
Waist: 29.5 inches
BF: 17, 63 % (which I doubt is correct)

Goals:
I am going to Cuba for a holiday in the middle of March, I want to have a 26 inch waist by then.
It would be nice if i could do one chin up and show some abs!
Cherie

[Cherie]

Calorie zig zag
Monday: 1796
Tuesday: 1596
Wednesday: 1496
Thursday: 1896
Friday: 1796
Saturday: 2096
Sunday: 1896

Calories allotted: 1796 x7 = 12572
Calory total on zig zag:= 12572

Negatives:
Its not easy getting the 50-30-20 balance, thats fairly new to me. Working week is a regular week so no forseeable problems there.

Shorttermgoal: week 1
Planning food ahead of time in fitday. This really keeps me on track. I don't have access to certain foods they have in the US that could make this easier, but its nothing I can't overwin.

Cherie

[Cherie]

January 6th 2003

DAY 1!!!

I have bloated up like a balloon because I ate alot of St Albrey cheese yesterday evening as part of a farewell meal as I will be eating clean for the bnext 13 weeks.....
My waist is now HUGE and my stomach extended.
waist: 29.5 inches (extreme bloating)
weight 66.9 kilo

I expect these measurements to go down ASAP.

Cherie

[**DONOTDELETE**]

[Cherie]

Workout Day 1:
Biceps-Triceps.
I went a little lighter than I usually train, coz i seemed to be losing form. I am following the 13 week fatburning workout.
Barbell curl: just the bar (= 10 kilo = 22 pounds) 12 reps
then went up to 27.5 and finally 33 pounds, the static hold was back to 27.5 pounds again.
Dumbbells i started at 4 kilo which is 8 pounds and added 2 kilos at a time for the 10 rep and 8 reps.
I have not trained for a few weeks due to the flu so I wanted to start gradual but at least a little taxing. THe one arm extensions I overestimated and started at 5 kilo (=11 pounds) so I wil adjust that next time. I completed the whole workout.

Food: I just followed what i jotted in on fitday and it went super. It was tough getting that last meal in, it seamed such a lot!
Conclusion for day 1:
workout: good
food: good goal was 1796 cals and i got in 1784 - 50-30-20
water: 4 litres
sleep: 8 hours

All in all a good start.

[Cherie]

Day 2: (Tuesday)
cardio and abs. (running on machine 30 mins = 5km)
I also added serratus exercises and will look for more. All went according to plan.
Food 1599 cals (zigazag for today was 1596)
Fat: 21% Carbs: 28% Protein:51%
Workout: Good
Food: Good
Water 4 litres
Sleep 9 hours (I get to sleep in on Wednesdays)

Day 3 (Wednesday)
DIsaster struck, my internet connection at home was down (and still is) and I have Wednesdays off work.... Luckliy I had my workout plan already printed and my food in fitday and printed out. I had to recollect wht I ate on Monday to prep for Thursday during workhours.
Lesson: prepping and printing out ahead of time avoids alot of stress and possible setbacks.
Today I also decided at what times I would eat because on my day off, i leave it more to chance. Planning my mealtimes works alot better. I will do the same at the weekends.
Food 1491 cals (zigzag for today was 1496)
Fat: 22% Carbs: 30% Protein: 48%

Workout: chest-shoulders-back GOOD
Food: Good
Water: 3-4 litres
Sleep 7 hours.
MY weight has gone down to 65.7 kilo's (144.8) which is a little above my usual weight, but the carbbloat has gone and my waist measures just under 29 inches.

Cherie

[Cherie]

Day 4: Thursday

I had a birthday to go to during the evening so i decided to make today my free day workout wise.
Food: I didn't get my last protein shake in and I had a cup of hot chocolate as a treat so my stats are a little out of whack for the day. Oddly enough i got to about my allotted cals (1896) and hit 1868, my micronutrients went
Fat: 24% Carbs: 37% Protein: 39%

Workout: day off
Food: had a treat maintained cals but not micronutrients
Water: 4 litres
Sleep 7.5 hours
My weight: 65.5
waist: 29 inches

The weight is slowly going down and thats a good sign. My starting point with my waist should be around 28 inches, I don't know what the 29 is about!

I am happy to say my computer at home is working and I have all my foods planned for the weekend too.
I will have one spurge meal on Saturday. This will be venison and 2 glasses of red wine, and maybe some baby potatoes (with ample veggies ofcourse). I did waver between having a bar of chocolate but its very much a trigger food so maybe not right now.

Cherie

[Cherie]

Day 5: Friday

Food: 1748 cals (target zigzag 1796)
Fat: 17%
Carbs: 32%
Protein: 52%
All eaten according to fitday plan.I was tempted to have a chocolate drink out of the machiine at the office but i was able to keep that feeling at bay.

Workout:
Legs according to 13 week fat burning workout.
Did all exercises. Middle position on leg press i did not do the full amount failure around 6 and 7 reps (target was 12)

Conclusion:
Food: Good
Workout: Good
Water: 4 litres
Sleep: 7.5 hours
weight: 64.8 kilo (142.8 pounds)
waist 29 inches.

Cherie

[Cherie]

Day 6: Saturday

Today I have a splurge meal planned, but i do have the rest of my allotted meals in fitday. Because I do not work on Sats i have less routine in my day, which turns out worse for me for eating times ect, coz they are left more to chance. To avoid munchie moments I have decided to eat at specific times during the day. This also helps with water intake.

Workout:

Today was cardio day and abs
I did 30 mins running on treadmill and a complete ab workout.

[AllenAyres]

Nice work Cherie /forum/images/graemlins/smile.gif

[Cherie]

Thank you Allen

Day 7: Sunday

Sunday is prep day for the coming week and a good moment to look back at acheivements and things that need inprovimg. I am pleased with how week 1 has gone.
start Week 1 weight : 147.4
start Week 2 weight: 144.6
BF% Week 1 17.69% (9 point formula)
BF% Week 2 18.18% (9 point formula 97/144 x.27=18.18%)
OMRON 1 25 BF
OMRON 2 24 BF

I stuck to my mealplans and I completed the workouts I had planned. My waterintake was good and so were my sleeping hours. An unexpected event was the home pc not connecting to the Net, so I would say prep alot in advance is lesson learnt.I doubt I am 18% BF.

workout Sunday:

Cardio running on treadmill and abs serratus exercises.
Food: allotted cals: 1896
used 1910
Fat: 24% Carbs: 29% Protein: 47%
a little high on fats due to use of olive oil and salmon.

Homework:
Fill fitday for Monday and Tuesday.
Food: good altho a little too much fats
Water: good
Sleep 8 hours
Workout: Good.

Cherie

[Cherie]

Week 2 - Day 1 - Monday
weight: 66 kilo
waist 29 inches
allotted cals: 1796
Total eaten: 1782
Fat: 20% Carbs: 31% Protein: 49%
I worked biceps and triceps according to 13 week fatburning workout.
Food: Good
Workout Good
Sleep 7 hours
Water 4 litres

Prepped food in the evening for next day.

[Cherie]

Week 2 - Day 2 - Tuesday

I weighed in this morning at 66.2 kilo and my waist was a tight 29 inches.... Must be something i breathed in coz i certainly didn't eat more than i should have!

Allotted cals for today: 1596
Actually i feel quite satisfied foodwise, no hungerpangs at all. I have candies and cookies all around me and yes again today another round of cakes for somebodys birthday at the office and I will pass up on all. NO NIBBLING

Workout:
cardio and abs

I ran out of chickenbreast so i ended up doing less cals than i had planned.
Total: 1464
Fat: 18%
Carbs: 36%
Protein: 45%

I will make tomorrow my 1596 day and use this one as the 1496 alloted cal day. Porblem solved!

Cherie

[Renfro]

Awesome!

[**DONOTDELETE**]

[Cherie]

Thank you renfro and Yu, its so nice to be cheered on!!

Site measurements? Sorry about the mix up here they are!
I followed the 9 point measurement thingy in the article on taking BF so:


week 1 week 2
1. chest. 9 10
2. Abdo 8 10
3.thigh 9 10
4. subscap 15 17
5. triceps 14 13
6.midax 11 10
7. supra 10 9
bicep 9 8
mid calve 10 10
total 95 97


I saw the message to all challengers so i have changed this post. I don't have week 1 any more, so i have to start off with week 2's data:

pectoral 10-11-10 (10.3)
abdomen 11-10-10 (10.3)
subscapular 18-18-16 (17.3)
tricep 12-13-14 (13)
midaxillary 11-10-10 (10.3)
suprailiac 10-8-10 (9.3)
thigh 11-10-10 (10.3)
bicep 8-8-8 (8)
med calve 10-10-10 (10)

Estimated BF%: 18.18% week 2
Estimated LBM: ? lbs
Estimated FAT: ? lbs

BF% week 1 17.69%
(9 point formula 97/144 x.27=18.18%)
OMRON week 1 25 BF
OMRON week 2 24 BF

I need to get to better grips with the calipers, i don't think that the % is true to what I am. I tested as well with the OMron and got for week 1 25% and week 2 24 % reading.
All i didn't list was my colour nailpolish.....

Cherie

[Cherie]

Week 2 - Day 3 - Wednesday

Foodwise i swapped the calory zigzag with yesterday so today i have 1596 allotted cals.
I did my fatburning workout shoulders- chest and back all according to plan. I should start putting up how much i use maybe as an indication. It went very well today, so well in fact i feel i can go heavier next time round.
Total: 1567
Fat: 23% Carbs: 28% Protein: 49%
A bit low on cals, coz I wasn't able to eat all the eggwhites i had put in fitday as I had planned.

Finally got my digital camera thru the mail so I can take pics now this coming weekend.
Food: Good, but must try and get last bit in
Water: Plenty!!
Workout: good, can go higher next time
Sleep: 7 hours.

Cherie

[Cherie]

Week 2 Day 4 Thursday

weight 65.4 kilo (144 pounds)
waist 29 inches (argh)
Todays allotted cals: 1896

I don't work out today, its my rest day. I do have a salsaclass so I am not vegetating on the couch! Had a lunch with my office but took my own food to the restaurant. I want my splurge meal to be on Saturday.

Need to plan Friday in fitday My fitday planning feel thru when I discovered I didn't have the steak i expected to find in the fridge so I made the evening meal a splurge one (nothing crazy) This will of tipped me over the amount of calories alloted for the day but I have been underscoring slightly on them this week so I didn't see any harm in going over this time. I will of gone over the fat%. I did eat according to plan except for the last meal.

Food:no stats coz of free meal see above
Water: Excellent, I must of had at least 5 litres!
Workout: rest day, salsa dancing so was active even if first lesson (3rd course) went rusty!
Sleep: 7 hours. Maybe need to go to bed earlier. I do feel tired in the morning when I wake up.

[Cherie]

Week 2 Day 5 Friday

Weighed in this morning at 64.8 kilo (142.8), which oddly enough was what I weighed last Friday.
Waist is still hovering at 29 inches.
Alloted cals: 1896
Today was leg day and i was able to up the weights on nearly all the exercises I did (leg press 3 positions - squats - calves)
Food: Good
Workout: Good
Water:Good

[Cherie]

Week 2 Day 6 Saturday

Weight 64.5
Waist: 29 inches
I did a cardio workout on the treadmill (30 mins) and an ab workout Foodwise I stuck to my plan, and in the evening enjoyed a splurge evening meal with quite alot of wine. To counterbalance I went dancing to work it all off.

Food: no stats today
Water: Could of been better
Workout: Good
Sleep: 8 hours.
I need to add a new category called supps, coz I hsbe noticed I forget them sometimes. I use a multivitamin, folic acid, extra Vitamin C and chromium.

Cherie

[Cherie]

Week 2 Day 7 Sunday

pectoral 8-6-8 (7.3)
abdomen 8-8-6 (7.3)
subscapular 14-14-12 (13.3)
tricep 12-14-14 (13.3)
midaxillary 8-10-12 (10)
suprailiac 8-8-8 (8)
thigh 10-8-8 (8.6)
bicep 6-6-6 (6)
med calve 10-10-10 (10)
total 86.5
BF% week 3:
OMRON:
Weight 65.7
Waist 29 inches
Weight: 144.8 lbs
BFpercentage is: 16.2 % (86.5/144x27=16.2
Lean body mass is: 121.2 lbs

[Cherie]

Week 3-Day 1 Monday

weight: 65.2 kilo
'waist 29 inches
allotted cals: 1796

[Cherie]

Week 4 - Day 1 - Monday

I can't believe its been a week since I last posted results.
Week 4 brings lots of new tweaks to the programme.
Calory wise - according to the 13 week fat burnig diet I drop a further 250 cals per day. This gives me the following:
Monday: 1546
Tuesday 1346
Wednesday 1246
Thursday 1646
Friday 1546
Saturday 1846
Sunday 1646

All foods to be put in fitday and ahead of time going on past experience that works best for me.
Week 1:
OMRON = 25%
calip = 17.69%
weight = 147 pounds
waist = 29.5 inches
Week 2
OMRON = 24%
calip = 18.18%
weight = 145.5 pounds
waist = 29 inches
Week 3
OMRON = ?
calip = 16.2 %
weight =144.8 (65.7 kilo)
waist = 29 inches
Week 4
OMRON = 23.2%
calip = 16.6%
weight = 144.8 pounds (65.7 kilo)
waist = 29 inches
LBM = 120.8
FAT = 24 pounds

Things are moving but slowly, I would say thats a good sign.
Waist is still sticking at 29 inches.

Caliper stats for week 4:
pectoral 6-6-6 (6)
abdomen 8-8-8 (8)
subscapular 18-16-16 (17.3)
tricep 15-15-13 (14.3)
midaxillary 8-8-8 (8)
suprailiac 10-10-10 (10)
thigh 10-10-10 (10)
bicep 6-6-6 (6)
med calve 10-8-10 (9.3)
total 88.9 (88.9/144x27 = 16.6%
I am having a BF caliper reading at my gym tomorow so I can compare notes.

FOOD : as planned
WORKOUT: biceps triceps, week 2, good
SUPPS: all taken!

I accomplished alot today, such as prepping for the coming week in fitday and updating my post on abc with measurements etc.

[Cherie]

I had my BF tested at my gym by the physiotherapist. She took readings on 4 bodyparts and did them twice. Then going by my weight and her calculations she looked under the heading in a list for my agegroup and came up with : 26 %.
I was a bit put out by this, but I am getting hung up on numbers and thats silly coz I should just go by the mirror.
Its no use asking her to do a 9 point reading or do it in areas as the nine point reading is done and to use the formula off abc instead of her booklet because - she considers herself the expert and I am NOT an expert in her eyes on this subject. Thats true I am not, but I don't think she is very flexable, although a very nice person in many other ways.

We talked about BF and she told me that I have a high reading also because people that lift heavy create supportive tissue which is in actual fact a type of fat. (I am not sure about this so I am interested in input on this) She also said that THAT is why people who have been heavy lifters turn all blubbery when they stop lifting. I am sceptical.

Is the supportive tissue fat?
Do you go blubbery?

I CANNOT be that far off when I take my BF. I am hovering around 16% when i take my measurements, the Omron read 23% and now her reading says 26%.

To be honest I don't think she knows much about lifting weights. I am confused to say the least!

Cherie

[Cherie]

Thursday week 4

Scaleweight this morning: 64.4 kilo
allotted cals: 1646

I had a seminar yesterday but I took my own food. I get a few looks, but my co workers are accustomed to me eating my own food and play *guess what she has in the container today* when I put it in the office fridge. I do not feel self concious about that anymore. It was so good to come home after a long drive in bad traffic - from the far side of the country - and bad weather conditions at that and go and work out (chest-shoulders- back day) It was my lowest calory day of the week and I went to bed early so I did not get tempted to nibble.
Today a normal working day and allotted cals up. I do not work out today, I have my day off training on Thursdays.

Workout: day off
Food: Good (according to plan in fitday)
Water: Good, at least 4 litres!
Supps: Good.

When I have Friday planned and printed out from fitday I am ready for tomorrow.

Cherie

[Cherie]

Friday - week 4
allotted cals: 1546
weight: 64.2 kilo ( I am NOT getting hung up on the scale!)
waist: 28 and a half inches. THis is what its all about
goal waist 26 inches!

Finally the waist has started to move!!

[oes]

<blockquote><font class="small">Posted by: Cherie:</font><hr>
Friday - week 4
waist: 28 and a half inches. THis is what its all about
goal waist 26 inches!

Finally the waist has started to move!!
<hr /></blockquote>
I know what ya mean. I would like to see a smaller waist. /forum/images/graemlins/shocked.gif /forum/images/graemlins/shocked.gif

Hey there Cherie! I just looked thru your thread, and I found it VERY intereresting!! Looks great!! Keep up the hard work, OK?

BTW, I thought 007 was the best pic. Good definition. /forum/images/graemlins/smile.gif /forum/images/graemlins/grin.gif

[Cherie]

Thank you oes for the compliment, I do squats in the Smith machine (heavy) and leg press (heavy) so I do work the legs quite hard.

Saturday - Week 4 - day 6
Today I have my splurge meal. I do eat as clean as I can tho during the day.
Weight this morning: 64.1 kilo (141 pounds)
Waist 28.5 inches. (It did not grow on me overnite)

I had a HIIT cardio this morning on the treadmill. Its snowing outside, and I am enjoying reading the new Feburay issue and the new posts. I could build a snowman and burn a few cals.......

Cherie

[Cherie]

Week 5 - Day 1 - Monday
alllotted cals for today 1546
weight this monring: 65.6 (kilo)
Caliper stats for week 5:
pectoral 6-8-8 (7.3)
abdomen 8-8-8 (8)
subscapular 14-14-14 (14)
tricep 10-12-12 (11.3)
midaxillary 8-8-8 (8)
suprailiac 8-6-8 (7.3)
thigh 8-8-8 (8)
bicep 4-4-6 (4.6)
med calve 8-8-8 (8)
total (76.5/144x27 = 14.34 %

Week..............Weight..............BF.......... ........LBM

1......................147..................17.69% ...........?

2.....................145.5................18.18%. ..........117.3

3.....................144.8................16.2%.. ...........122.2

4....................144.8.................16.6%.. ...........120.8

5....................144.6................14.34%.. ..........123.9

14.34 sounds too good to be true.

[Cherie]

Wednesday- Day3 - Week 5

Ha! I weighed in at 64.1 kilo this monring which is very encouraging. My waist is an easy 28 and a half inches this morning too.
Lowest day of the week for calories: 1246.
I do chest-shoulders- back workout today.

Updated my pics with week 4 pics.

[Cherie]

Week 5 - Day 4 - Thursday
1646 cals allotted today
Weight 64.6

[a-folov]

<blockquote><font class="small">Posted by: Cherie:</font><hr> ...She also said that THAT is why people who have been heavy lifters turn all blubbery when they stop lifting. I am sceptical.

Is the supportive tissue fat?
Do you go blubbery? ...
Cherie <hr /></blockquote>

First of all, many lifters who stop lifting become fat blobs because they keep their bulking diets, minus the exercise. That spells F-A-T.
Second, I wouldn't trust a 4-point bf reading. Stick with the 9-point and the mirror.

[Cherie]

I think you have hit it on the head there afolov, keepingthe diet and not doing the workout! No wonder no women want to do weights at my gym if they are frightened off by such idiotic "pseudo"knowlegde!

Cherie