6 weeks til vacation :)

core_elements

core_elements

New member
I figured I ought to start a journal here as well. I've got a trip lined up in October and am looking at getting in phenomenal shape by then. My goals are to maintain lean mass and drop my body fat and inches.

Current Stats:
5'2
128 lbs
Bodyfat 22%

A little history on me:

I am the classic endomorph body type. I gain weight very easily and it is quite difficult for me to lose weight. I grew up in an environment where food=love and mom was always on a diet. By the age of 16 I was considered clinically obese. Ending my final high school year my focal point shifted from boys :reddevil: to physical health through exercise and nutrition (thus pointing me to my current career) and by the age of 24 and after a half decade of education in exercise, sport and nutrition, I had changed my life and physique forever.

My nutrition goals for the next 5-6 weeks are:

On workout days I plan to hit 1700kcals
On non workout days I plan to hit 1400kcals

I do best with repetition, whereas some people don't. I work 8-9 hours per day and operate a small business on the side. I am also a parent to 2 teenage children. So expect to see the same ol' stuff over and over again as far as my nutrition is concerned.

I also keep track of my nutrition through fitday.

My exercise goals for the next 5-6 weeks are:

Weight training: Full body 2 times per week
Metabolic Circuit: 1 time per week
Cardio: 1- 2 H.I.I.T sessions per week

Starting with today's entry:

Targeted caloric intake: 1400 kcals
Targeted exercise routine/duration: none (off day)

Breakfast: 1/3 cup oatmeal (dry) mixed with 1/3 cup granola, slivered almonds, 1/3 cup milk, 1/3 cup blueberries
Snack: apple and 8 almonds
Lunch: Chicken breast, 1 cup spinach
Snack: Protein Smoothie: made with milk and berries
Dinner: Chicken Breast, 1 cup broccoli with olive oil
Snack: celery sticks with cream cheese
 
Thanks jewel :) I've been planning this vaca since February!

Today's targeted caloric intake: 1700 kcals
Today's targeted exercise routine/duration: Metabolic Circuit/40 minutes plus 12 minutes of h.i.i.t.

Workout:

Rack Pulls
Incline Bench Press
Bicep Curls
Skull Crushers
Lat Pull downs
Side Lateral Raises
Front Squats
SB Ham Curls
Leg Raises

4 Giant Sets
Interval Training: 12 minutes of cycle sprints then :puke:

Nutrition:

Breakfast: 1 cup egg whites with veggies, 2 slices of rye bread with sugar free jam
Snack: orange and 10 almonds
Lunch: Chicken breast, 1 cup spinach, 1/2 small yam
Snack: Protein Smoothie: made with milk and berries, handful of raisins
Dinner: Chicken Breast, 1 cup broccoli with olive oil
Snack: Protein Shake: water, protein powder
 
I am the classic endomorph body type. I gain weight very easily and it is quite difficult for me to lose weight. I grew up in an environment where food=love and mom was always on a diet. By the age of 16 I was considered clinically obese. Ending my final high school year my focal point shifted from boys to physical health through exercise and nutrition (thus pointing me to my current career) and by the age of 24 and after a half decade of education in exercise, sport and nutrition, I had changed my life and physique forever.
Click to expand...

What an amazing accomplishment! your an inspiration-i'm sure you'll meet your goal by october :) Where are you going for vacation?

Today's targeted exercise routine/duration: Metabolic Circuit/40 minutes plus 12 minutes of h.i.i.t.
Click to expand...

whats h.i.i.t?
 
Nightrunner - thanks for stopping in with the kind words!

I'm going to mexico, visit the mayan ruins, zip lining through the jungle, scuba diving! I'm so excited :willy_nilly:

H.I.I.T. is high intensity interval training - a form of cardio for fat loss. There is a link here


Today's entry:

Targeted caloric intake: 1400 kcals
Targeted exercise routine/duration: supposed to be cardio but just didn't have the time.

Breakfast: Protein pancakes with homemade sugar free blueberry jam
Snack: Apple and natural peanut butter
Lunch: Chicken breast, 1 cup broccoli
Snack: 1/2 cup egg whites with veggies
Dinner: Chicken Breast, 1 cup spinach with olive oil

Work was crazy today - pulled a 10 hour shift and had to wolf dinner down between clients and still manage to pull off a seminar in the evening. And I didn't get my starbucks today :cry:
 
Today was my day off, but happened to be my workout day so I hauled ass to work to workout.

It's also my 'big eat' day (not big cheat day lol).

Targeted caloric intake: 1900 kcals
Targeted exercise routine/duration: Full Body/ 1 hour

Workout:

Deadlifts
Pullups
Bench Press
Seated Rows
Preacher Curls
Tricep Presses
... didn't finish the rest. Waited too long to get to the gym and only had 40 mins to finish workout. :cry:

Nutrition:

Breakfast: Protein pancakes with homemade sugar free jam, 1/2 cup egg whites with veggies
Snack: apple and 12 almonds, 1/2 cup plain FF yogurt
Lunch: Turkey sandwich on rye, salad, 1/2 yam
Snack: Protein Smoothie: made with milk and berries
Dinner: Chicken Souvlaki, 1/2 cup rice, salad
 
Thanks for the info on the protein shakes! It's the details that you mentioned that i know will make a difference if i end up going that route. Also knowing that i should be eating more protein and EFA is one thing, but reading that im not getting enough is another. It hadnt even occured to me to make sure i was getting the proper amount in-i was so focused on just getting the right amount of calories in. So i made an account with dailyplate to help keep me on track. Thanks again for stopping by and for sharing what you know!

I'm going to mexico, visit the mayan ruins, zip lining through the jungle, scuba diving! I'm so excited
Click to expand...

I can see why you're looking forward to this vacation. Sounds like you have a quite an adventure planned out - Im not sure which outing sounds more thrilling!!
 
You're quite welcome nightrunner. Anytime you have a question, just ask :) I am soo looking forward to my trip! I'm desperately in need of some rest and relaxation.

So its the TOM :banghead: and I'm especially exhausted and with a throbbing headache. The past 2 days haven't been great in regards to caloric consumption, but I've basically been planted on the couch anyways.

I can't wait to get my workout in tomorrow .. I just feel so blah. Hopefully my headache will be gone.

Yesterday's entry:

Targeted caloric intake: 1400 kcals
Targeted exercise routine/duration: none

Breakfast: 1/3 cup oatmeal (dry), slivered almonds, 1/3 cup milk
Snack: Home made chocolate pudding (made w/ skim milk)
Lunch: 1 cup egg whites and veggies
Snack: Protein Smoothie: made with milk and berries
Dinner: Chicken Breast, 1 cup broccoli with olive oil


Today's entry:

Targeted caloric intake: 1400 kcals
Targeted exercise routine/duration: none

Breakfast: 2 slices of rye bread with pb
Snack: 10 almonds and an orange
Lunch: 1/2 turkey sandwich, salad
Dinner: 1 whole egg mixed with 1 cup egg whites and veggies
Snack: Protein shake: water and protein powder
 
Today's entry:

Targeted caloric intake: 1700 kcals
Targeted exercise routine/duration: Full body

Workout had to be broken up into 2 parts because schedule just didn't allow a full hour of exercise. My strength was pretty crappy today too.

Workout:

DB Squats 4x6
Lat Raises 4x6
Supersets ...
Incline Chest Press 3x10
Bent Over Rows 3x10
Incline Curls 3x10
Tricep Pushups 3x10
Sprinter Situps 3x amrp
Leg Drops 3x amrp

Nutrition:

Breakfast:1/3 cup oatmeal (dry) mixed with 1/3 cup granola, slivered almonds, 1/3 cup milk, 1/3 cup blueberries
Snack: 10 almonds and 1/2 cucumber, apple
Lunch: 1/2 turkey sandwich, salad, 1/2 yam
Snack: Protein shake: milk and protein powder
Snack: Protein bar (ugh)
Dinner: turkey sausage, broccoli
 
Targeted caloric intake: 1700 kcals
Targeted exercise routine/duration: Metabolic Circuit and tabata finisher/ 45 minutes total

Workout:

DB Step Ups
Incline Flies
Bulgarian Split Squats
Bent Over Rows
Goodmornings
Bicep Curls
Single Leg Squats
Scissors
Glute Bridges

4 giant sets. Big leg day.

Tabata finisher: 4 mins of Squat thrusts :puke:

Nutrition:

Breakfast: meeting this morning and I woke up 10 mins before I had to leave - so only time to grab a handful of almonds and an apple
Snack: 1 cup yogurt, strawberries
Lunch: Turkey sandwich on rye, salad, 1/2 cup of brown rice
Snack: Protein Shake
Snack: 2 Hard boiled eggs, 1/2 cucumber
Dinner: Chicken, Broccoli, 1/2 yam

As of this morning:

Weight: 127 (down from 128)
Chest: 35 (down from 36)
Waist at BB: 28.5 (down from 29)
Hips: 35.5 (down from 36)
 
Weight: 127 (down from 128)
Chest: 35 (down from 36)
Waist at BB: 28.5 (down from 29)
Hips: 35.5 (down from 36)
Click to expand...

Wow-that is impressive!! You're dedication and self discipline is quite amazing! How did you get to where you are?!
 
nightrunner said:
How did you get to where you are?!
Click to expand...

Thanks nightrunner .. not sure what you mean by this though?

Yesterday:

Targeted caloric intake: 1400 kcals
Targeted exercise routine/duration: Supposed to be intervals but I did 20 minutes instead of high incline (level 13) on the treadmill walking.

Nutrition:

Breakfast: 1/3 cup oatmeal (dry), slivered almonds, 1/3 cup milk
Snack: 8 almonds, apple
Lunch: Chicken caesar salad, 1 hard boiled egg
Snack: Protein Smoothie: made with milk, berries and 1 tbs pb
Dinner: Chicken Breast, 1 cup broccoli with olive oil

Today:

Targeted caloric intake: 1700 kcals
Targeted exercise routine/duration: Full Body/1 hour

Workout:

DB Squats 4x6
Lat Raises 4x6
Supersets ...
Shoulder Press 3x10
Seated Rows 3x10
Cable Curls 3x10
Tricep Extensions 3x10
DB Step Ups 3x10
Push Press 3x10

Nutrition:

Breakfast: Protein Smoothie: milk, protein powder, 1/2 banana
Snack: Protein Smoothie: milk, protein powder, 1/2 banana (post workout)
Lunch: Peanut butter sandwich and salad
Snack: 1 cup yogurt, 1/2 cup berries, 1/3 cup granola
Dinner: 1/2 cup whole wheat pasta, salad
Snack: not sure yet

Been feeling dehydrated lately so I'm going to have to up my H20 intake.
 
Hey core elements-lol sorry about that I didn’t realize how vague that sounded- i should have also quoted your intro post. I was referring to where you had said that you changed your physique after learning about exercise sport and nutrition-what makes you able to stick to your goal/stay motivated?
 
nightrunner said:
I was referring to where you had said that you changed your physique after learning about exercise sport and nutrition-what makes you able to stick to your goal/stay motivated?
Click to expand...

Thanks for asking nightrunner :) There's a couple of reasons actually ..

1. I've watched and continue to watch my mother struggle with her own weight issues and I simply do not want to go there.

2. I am a strong believer in the adage - I am my first client. As a trainer, nutritionist and trainers' coach I think it's important to not only look the part - but have that element as an ingrained element of my life to serve as an inspiration to both my peers and clients. It simply comes down to a sense of diligence and commitment to be who I want to be. It really is the one area of life that we have complete control over.


Yesterdays entry:

Targeted caloric intake: 1400 kcals
Targeted exercise routine/duration: 30 mins of cardio - incline (13) walking on the treadmill

Breakfast: 1/3 cup oatmeal (dry) mixed with 1/3 cup granola, slivered almonds, 1/3 cup milk, 1/3 cup blueberries
Snack: apple and 8 almonds
Lunch: Chicken breast, 1 cup spinach
Snack: Protein Smoothie: made with milk and berries
Dinner: Chicken Breast, 1 cup broccoli with olive oil
Snack: celery sticks with cream cheese

Today:

Targeted caloric intake: 1700 kcals
Targeted exercise routine/duration: Full Body/1 hour

Workout: New workout today! Kicked my ass royally. :hurray:

a1: Overhead Squat
a2: Split Squat Jump

b1: Incline Bench Press
b2: Inch Worms

c1: Iron Cross
c2: Super Burpees

d1: Front Plank Hold

e1: Spiderman's
e2: Jump Rope
e3: Jumping Jacks

Nutrition:

Breakfast: Protein Smoothie: skim milk, protein powder, 1/2 banana, flaxseed
Snack: Protein Smoothie: skim milk, protein powder, 1/2 banana (post workout)
Lunch: Chicken sandwich on rye, salad, 1/2 cup home made pudding
Snack: 1 cup yogurt, 1/2 cup berries, 1/3 cup granola
Dinner: Chicken Breast with 1 cup broccoli
Snack: celery and cream cheese
 
core_elements said:
2. I am a strong believer in the adage - I am my first client. As a trainer, nutritionist and trainers' coach I think it's important to not only look the part - but have that element as an ingrained element of my life to serve as an inspiration to both my peers and clients. It simply comes down to a sense of diligence and commitment to be who I want to be. It really is the one area of life that we have complete control over.
Click to expand...

I agree. A friend of mine was a taking a nutrition course and she was saying that it was hard to take the instructor seriously because she was excessively overweight. I understand how judgmental that sounds-i was kind of taken aback myself when she told me this: the instuctor could have been on her own journey to weight loss- but i can see how it would make a difference from the client's perspective.

I know i still dont have complete control over my eating habits, because i can be thinking:"okay stop at one serving" but ill go ahead and have two anyway :p but its good to know that its possible to one day be better at it!!
 
Believe me nightrunner ... I have my slip ups! I gain weight very, very easily though and because of my small frame it tends to show more too.

People make impressions based on the first 5 seconds of introduction. A lot of it has to do with how we present ourselves - and less in how we look. In the same token - the energy we emit plays heavily off of our own personal level of confidence and comfortability - so I find for myself anyways the 2 go hand in hand. I'm much more confident in my abilities when I feel and look good.

Yesterdays entry:

Targeted caloric intake: 1400 kcals
Targeted exercise routine/duration: nothing

Breakfast: Protein Smoothie: milk, dry oatmeal, 1/2 banana
Snack: apple and 8 almonds
Lunch: Chicken breast, spinach
Snack: 2 hard boiled eggs
Dinner: Chicken Breast, 1 cup broccoli with olive oil
Snack: 1 cup FF plain yogurt

Today:

Targeted caloric intake: 1700 kcals
Targeted exercise routine/duration: Full Body/1 hour

Workout:

a1: Step Ups
a2: Alternating Presses

b1: Stiff Leg Deadlifts
b2: Cable Rows

c1: Cable Rope Bicep Curls
c2: Cable Rope Tri-extensions

d1: Sprinters Sit ups

e1: Single Leg Froggers
e2: Fast paced Step Ups


Nutrition:

Breakfast: 1 cup FF plain yogurt, 1/3 cup granola
Snack: celery sticks, cream cheese
Lunch: Chicken breast, spinach
Snack: Protein Smoothie: skim milk, protein powder, 1/2 banana
Dinner: 1 cup FF plain yogurt, 1/3 cup granola (too tired to cook :cry: )
Snack: Protein Smoothie: skim milk, protein powder

Today not such a good day ... soo busy and sooo tired! I had to force myself to work out. Have had a headache all day today as well. Kinda overloaded on the dairy as well.
 
Last edited:
Thanks for stopping in babymomma :waving:

Views and posts always seem to outweigh each other .. people dropping in but not saying hello .. SAY HELLO! :hurray:

I know i still dont have complete control over my eating habits, because i can be thinking:"okay stop at one serving" but ill go ahead and have two anyway but its good to know that its possible to one day be better at it!!
Click to expand...

So it's you who jinxed me the other night! You put thoughts in my head and next thing I know I've gone through a whole container of yogurt! Hahaha

I've been so busy I can't wait to get away and relax for a few weeks!

Yesterdays entry:

Targeted caloric intake: 1400 kcals
Targeted exercise routine/duration: 12 reps of plate pushes (across aerobics room)

Breakfast: Protein Smoothie: milk, dry oatmeal, 1/2 banana
Snack: apple and 8 almonds
Lunch: Turkey on rye, salad
Snack: 2 hard boiled eggs
Dinner: Chicken Breast, 1 cup broccoli with olive oil
Snack: 1 cup FF plain yogurt

Today:

Targeted caloric intake: BIG EAT DAY!! :hurray: 1900 kcals
Targeted exercise routine/duration: Full Body/1 hour

Workout:

a1: Cable Pull throughs
a2: Straight Arm Reverse Raises

b1: Body weight Rows
b2: Single Leg Squats

c1: Dips
c2: Leg Curls

d1: Medicine Ball Rainbows

Nutrition:

Breakfast: Bagel with natural peanut butter
Snack: Protein Smoothie: skim milk, protein powder, 1/2 banana
Lunch: Turkey on rye with salad
Snack: Protein bar
Dinner: Chicken souvlaki, potatoes, rice
Snack: I don't think this is happening, I'm so full from dinner
 
core_elements said:
So it's you who jinxed me the other night! You put thoughts in my head and next thing I know I've gone through a whole container of yogurt! Hahaha

I've been so busy I can't wait to get away and relax for a few weeks!
Click to expand...

hahaha :biggrinjester: well thankfully it wasnt ice cream :D
Yeah your vacation must be coming up soon-lol or not soon enough

Sounds like your vacation was timed perfectly though-you'll be leaving just as the weather begins to get cooler!
 
3 weeks nightrunner .. and I'm counting down the days. My supervisor has been on vacation, so I've been running the clinic on my own for the past 2 weeks. My job plus his job equals toooo many hours and thankfully he returns tomorrow! It's been tough getting on here to update daily and browse around.

Haven't weighed myself (not concerned with scale weight anyways) nor have I taken measurements. Will do that tomorrow to update. But am definitely feeling progress!

Yesterdays entry:

Targeted caloric intake: 1700 kcals
Targeted exercise routine/duration: Full body/ 1 hour

Workout:

a1: Overhead Squat
a2: Split Squat Jump

b1: Floor Chest Press
b2: Inch Worms

c1: Iron Cross
c2: Super Burpees

d1: Front Plank Hold

e1: Spiderman's
e2: Jump Rope
e3: Jumping Jacks

Nutrition:

Breakfast: Protein Smoothie: milk, dry oatmeal, 1/2 banana
Snack: orange and 1/2 cup FF plain yogurt
Lunch: Chicken breast, 1 cup spinach, 1 hard boiled egg
Snack: celery and cream cheese
Dinner: Chicken Breast, 1 cup spinach, hard boiled egg
Snack: 1/2 cup FF plain yogurt, protein powder mixed in
 
You must log in or register to reply here.
Back
Top