Workinhards online journal

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*********** said:
<font color="green">GENERAL CUTTING GUIDELINES:

1. Eat every 2-3 hours, balanced meals of protein, carbs, fat. Exception: you don't necesarily have to eat carbs for your last meal or two of the day, you CAN just eat protein and fat. Unless it's post workout, then you NEED to eat some carbs.

2. Try to keep the protein intake in each of your meals consistent. Eat a minimum of your bodyweight in protein, divided up equally in each of your meals.

3. Don't be afraid of fat, you NEED fat in order to BURN fat. You need to turn your body into a fat burning machine. In order to do this, you keep your carbs fairly low and your fat intake moderate. As in, the lower your carbs, the more fat you should be consuming.

4. Avoid sugars like the plague. Read your labels, avoid food with sugar listed in the ingredients.

5. Avoid processed foods, like those in boxes/packages and also anything made with white flour. White flour is overprocessed. Also anything that says, "enriched" avoid it as well.

6. Eat as close to nature as you can. In other words, the closer the food to how it occurs in nature, the better for you it is, and ESPECIALLY for fat burning.

7. Avoid starchy carbs like corn, bread, pasta.

8. For your last meal or two of the day, have only green veggies for your carbohydrates.

9. Last but not least, do NOT cut your calories too low. For starters I wouldn't even drop ANY calories. I would eat maintenance calories and just focus on cleaning up your diet and getting consistent with a good macronutrient ratio (protein, carbs, fat). Examples of good cutting ratios are: 40P/30C/30F, 40P/25C/35F, or 40P/20C/40F (of course there ARE others, those are just MY personal preferences).

10. A good website (free) to help you keep track of your calories, protein, carbs, and fat is: www.fitday.com

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Workinhard,

Pay special attention to #9. You mentioned in your first post that you were not watching your diet before, so just eating clean at the same caloric level you were at could still yield results without damaging your metabolism!

[workinhard]

4/17/03
Thursday
Weight: 151.5

CHEST
Hammer wide chest press
70x10, 75x10, 80x10
Hammer incline press
50x10, 50x7.5, 40x9.5

BACK
Lat Machine Pull down
60x10, 60x10, 60x10
Bent over Rows
55x10, 55x10, 55x10

SHOULDERS
Seated Dumbell Press
15x10, 15x10, 15x8

BICEPS
Standing Barbbell curls
25x10, 25x10, 25x10

TRIS
Dumbbell kickbacks
12x10, 12x10, 12x10

CARDIO
1 hour step class plus abs

[workinhard]

4/18/03
Friday
Weight: 152

1 hour step class

[workinhard]

4/19/03
Saturday
Weight: 153.5

LEGS
Squats
85x10, 80x10, 80x10
Lunges ( I moved these to the second excercise instead of the last and boy did it make a difference!)
3 sets, 10 steps on each leg - 15 lb dumbbells in each hand

Leg Extension
100x10, 100x10, 100x10
Lying Leg curls
80x10, 80x10, 80x10

ABS
Crunches - 50
Twisting crunches- 50
Hanging leg tucks- 30(6 straight leg lifts)

[workinhard]

4/22/02
Tuesday
WEight 154.5

CHEST
Flat Barbbell Bench Press
65x10, 65x10, 65x10
Hammer incline press
45x10, 45x0, 45x10

BACK
Lat Machine PUll downs
60x10, 65x10, 65x12
Bent over one arm dumbbell rows
20x10, 20x10, 20x10

SHOULDERS
Standing lateral raises
10x10 - front, 10x10 - side, 10x5 front, 10x5 side

TRIS
Tricep Cable Pull downs (small y bar)
40x10, 50x10, 50x12

BIS
Concentration curls
20x10, 15x 12, 15x12

CARDIO
27 minute HIIT on the treadmill

[workinhard]

4/23/03
Wednesday

LEGS
Squats (used the Smith machine for the first time- my back was getting sore and I was concerned about my form, this seems to help but I can go a lot heavier)
95x10, 95x10, 95x10
Lunges (smith machine)
95x10 (on each leg), 85x10, 85x10
Leg Extensions (free weight machine)
90x10, 90x10, 90x10
Lying Leg Curls (free weight machine)
80x10, 75x10, 80x10

ABS
5 hanging leg lifts x3
5 hanging leg tucks x3
Angle bench sit ups x10

TODAY I DID MY FIRST PULL UP!!WAHOOO!!

[workinhard]

4/24/03
Thursday
Weight 154

1 Hour step class plus abs

[workinhard]

4/25/03
Friday
Weight 153

UPPER BODY (morning)
CHEST
Flat Barbell bench press
65x10, 65x10, 65x10
Incline Press
45x10, 45x10

BACK
Lat Machine Pull Down
65x10, 67.5x10

SHOULDERS
Shoulder Press machine
40x10, 45x10

BICEPS
bicep curl machine
40x10, 30x10

TRICEPS
Arm Extension machine (very sore the next day)
30x10, 35x7

CARDIO(evening)
1 hour advanced step &amp; abs

[workinhard]

4/28/03
Monday
Weight: 149.5

UPPER BODY
CHEST
Hammer wide chest press
85x10, 85x10, 85x10
Hammer incline press
50X10, 50X10, 50X8

BACK
Lat Machine PUll Downs
65x10, 65x10, 67.5x10
Hammer Iso Low Row
50x10, 50x10, 50x10

SHOULDERS
-skipped - ran out of time

TRICEPS
Tricep Cable pull down (straight bar)
45x8, 37.5x10, 37.5x10

BICEPS
Bicep cable curls
20x10, 20x10

(this upper body workout didn't make me sore at all)

CARDIO
40 minutes steps class plus abs

[workinhard]

Today has been 3 weeks since I've been on the routine Chris suggested, I've seen some great results as far as "slimming down". My stomach is much flatter, my clothes are starting to loosen up a bit and I can tell I have lost a lot of fat, I'm just not as bumpy as I used to be. Lots of compliments from my husband! [img]/forum/images/graemlins/smile.gif[/img]
I'm much much stronger than when I started and I'm definitely seeing some definition in my arms. My husband says my legs are looking great - I don't really notice a difference there too much.
I'm going to finish out this week with my current routine and then switch to the 12 week program next week. I don't feel like certain parts of my upper body are getting enough of a work out when I do them all on one day and I'm rarely sore after doing upper body.

Any comments/suggestions would be greatly appreciated!!