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  #11  
Old 01-06-2004, 04:15 PM
Tuf Tuf is offline
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Default Re: Debbie Does Daily Entries

Nice journal, Debbie! [img]/forum/images/graemlins/cool.gif[/img] It sounds like you will get lots of help with your diet! [img]/forum/images/graemlins/smile.gif[/img] Good luck!
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<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font>
-Wayne Gretzky

http://www.rhondariley.com/009/thumbs/005.jpg
"When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade."
-Rhonda Riley

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  #12  
Old 01-07-2004, 12:13 AM
kiwi girl 1 kiwi girl 1 is offline
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Default Re: Debbie Does Daily Entries

Excellent journal Debbie - I'll be reading it !
  #13  
Old 01-07-2004, 09:19 AM
Debbie9999 Debbie9999 is offline
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Default Re: Debbie Does Daily Entries

Thanks everyone for your support and comments.

Today is Wednesday and it is early morning. On Wednesdays, I get to work out in a real gym (instead of at home) after work. So I will not bother to journalize until tomorrow morning.

Just a quick note: I did early morning cardio for 20 minutes. My meal plan for the day still has too few fat grams and too few carbs but I made a tiny change to my sandwiches. I use whole wheat bread, but I am going to try using only 1 slice instead of 2, so I will be eating 2 slices total for the day. That alone brought the carbs down. Goal is to get carbs below 200g per day. But, I need to "replace" those cals with something - probably EFA when I can get to the store.

Until tomorrow...
  #14  
Old 01-07-2004, 02:05 PM
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Default Re: Debbie Does Daily Entries

Nice job on the leg press!

They have low-carb bread in the regular bread aisles now if you really need bread. How low on the carbs do you plan to go?
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  #15  
Old 01-07-2004, 02:27 PM
Debbie9999 Debbie9999 is offline
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Default Re: Debbie Does Daily Entries

The bread that I eat already is the "low carb" type. I have to learn to eat LESS of it. I am also cutting down on some fruits. I eat way too much of them. But, I will do it gradually... like 1 gram less per day(?). I guess that will not work well, will it. Oh, I hate lowering carbs.

Thanks for responding in my journal.
  #16  
Old 01-08-2004, 09:31 AM
Debbie9999 Debbie9999 is offline
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Default Re: Debbie Does Daily Entries

Wed, Jan 07, 2004

................................Cals Protein Carbs Fat
................................1855 211g 214g 42g
........................................45% 46% 9%

4:00 AM Whey Shake..............125 24 3 2
5:00 AM Workout: Cardio
8:00 AM Banana and Cabbage......125 0 30 0
10:00AM Turkey & 1 Bread........330 33 32 9
12:00PM Orange and Carrots......150 31 35 0
2:00 PM Nat PB Sandwich.........430 30 54 19
4:00 PM Green Peas..............240 14 36 6
5:00 PM Workout: Chest
6:00 PM PWO Shake...............280 42 24 3
7:00 PM Chicken w/ Dressing.....175 37 0 3

Also: Multi-Vitamin, Calcium, Magnesium supplements
Tons of water!

Workout: Early Morning Cardio: 22 minutes HIIT Elliptical

Workout PM: Chest IN THE GYM (Yeah!)

Warmup: 4 minutes Elliptical,
plus a few light sets on Press Machine,
plus strecthes (especially Rotator Cuff)

Superset Incline Bench Press with Flat Bench Flies:
Incline DB Bench Press: 4 sets, 8-10 reps, #30 pounds
Flat Bench Flies: 4 sets, 10-12 reps, #20 pounds

Note: Lots of SLOW reps because I can go a tiny bit higher
in weight if I had a spotter.

Flat Bench BB Press on Smith Machine (Weight of plates only):
2 sets of 10 reps with #90 pounds
2 sets of 6-8 reps with #100 pounds

Note: Shoulder kills me when I work chest.
I know I can do more if shoulder wouldn't throb so much.
Also, I had to wait for some guy to finish his
pressing on the Smith Machine, also doing #90 in plates.
Then, I added small plates to total #100 as he watched me
with a very suspicious look. I really felt bad because
he had worked with perfect form and is working hard.

Hammer Strength Wide Chest Machine (Weight of plates only):
4 sets of 6-8 reps with #110 pounds

Hammer Strength Seated Dip Machine (Weight of plates only):
2 sets of 8 reps with #110 pounds
Note: ran out of time and had to leave to pick up Monster Child.

Other news:
Lots of newbies in the gym, it's that time of year.
  #17  
Old 01-08-2004, 09:33 AM
Debbie9999 Debbie9999 is offline
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Default Re: Debbie Does Daily Entries

Thurs, Jan 08, 2004

................................Cals Protein Carbs Fat
................................1930 166g 227g 51g
........................................37% 51% 11%

4:30 AM Workout: Cardio & Inner Thigh
7:00 AM PWO Shake...............280 42 24 3
8:00 AM Banana and Cabbage......125 0 30 0
10:00AM Turkey & 1 Bread........330 33 32 9
12:00PM Pear and Carrots........150 1 35 0
2:00 PM Nat PB Sandwich.........430 30 54 19
4:00 PM Green Peas..............240 14 36 6
6:00 PM Tuna w/ Dressing........175 37 0 3
6:00 PM Tomato w/ Dressing......50 1 5 3
8:00 PM Milk....................150 8 11 8

Also: Multi-Vitamin, Calcium, Magnesium supplements
Tons of water!

Workout: Early Morning Cardio: 20 minutes HIIT Elliptical
Plus, 8 sets of 10-12 reps of Very Low Sumo Squats (to hit inner thigh) using 55 pound DB
  #18  
Old 01-08-2004, 09:39 AM
Tuf Tuf is offline
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Default Re: Debbie Does Daily Entries

Debbie, is there a reason you are keeping your fats so low? I would suggest lowering your carbs and increasing your fats.
__________________
<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font>
-Wayne Gretzky

http://www.rhondariley.com/009/thumbs/005.jpg
"When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade."
-Rhonda Riley

<font color="009999">Click Here for ABC's Forum Rules</font>
<font color="purple">Click Here for ABC's Index of Bible Studies</font>
  #19  
Old 01-08-2004, 10:19 AM
Debbie9999 Debbie9999 is offline
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Default Re: Debbie Does Daily Entries

[ QUOTE ]
Debbie, is there a reason you are keeping your fats so low? I would suggest lowering your carbs and increasing your fats.

[/ QUOTE ]

The reason is just ignorance in not realizing how low they are. Keeping a journal is really helping.

I need to get to the store, hopefully this weekend, to get some flax oil, etc. In the mean time, any suggestions on how to get the fats from normal food? I am eating natural peanut butter, but I have to limit it due to allergies. And a small amount from the chicken/turkey. But, what about fats from cheese or milk? Are these OK?
  #20  
Old 01-08-2004, 10:23 AM
nozzle nozzle is offline
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Default Re: Debbie Does Daily Entries

[ QUOTE ]
[ QUOTE ]
Debbie, is there a reason you are keeping your fats so low? I would suggest lowering your carbs and increasing your fats.

[/ QUOTE ]

The reason is just ignorance in not realizing how low they are. Keeping a journal is really helping.

I need to get to the store, hopefully this weekend, to get some flax oil, etc. In the mean time, any suggestions on how to get the fats from normal food? I am eating natural peanut butter, but I have to limit it due to allergies. And a small amount from the chicken/turkey. But, what about fats from cheese or milk? Are these OK?

[/ QUOTE ]

Do you have tuna, salmon, almonds, walnuts?
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