kelly's diary

good job on the work out Kelly!

+1 on needing to do a split routine if you want to lift 5 days a week. just do upper/lower make sure to rest tho!

I was on a slightly different program with the aim of maintaining muscle mass. using heavy compounds and I think i was doing that 3 days a week if I remember.

it was like
day 1 - resistance training
day 2 - cardio
day 3 - resistance training
day 4 - cardio
day 5 - resistance training
Day 6 & 7 off - unless i felt the need for more cardio

People advised of me burning out and making sure i was resting, but i did ok. If i needed an extra day I took it. But I didn't stress "overtraining" too much but then again I noticed im kinda outlaying when it comes to a lot of stuff.

In hindsight I wonder if i would have kept more muscle if I didnt do so much cardio... oh well i still have a semi decent amount :)

sounds like you're using machines... yes?
 
Glad you took the time off, and you kept your cals low, too. When I have rest days, I tend to eat a lot to my dismay :( For some reason exercise keeps my appetite in check a lot of the times....weird. Good for you!!!!
 
Yes, RJ I'm using machines, except for my front and lateral arm raises which I'm using 5 lbs.

Hey I'm down another pound today. This was a surprise as I only just lost my first pound the other day. Definitely incentive to get to the gym this morning.

I did a good job of keeping my calories low last night. At a seminar last night there were two good sized nanaimo bars on the plate, I took a small bite and pushed the rest away.

I drank all my bottles of water which probably add up to 12 cups of water and I had about four cups of tea with milk and sweetener.
 
35 minutes on the treadmill, 30 at max incline - 300 cals burned

Upper body workout
Lat pulls 3 x 12 @40 not sure if that's what its called
shoulder press 10 x 3 with no weight attached, just the silver piece
bicep curls 10 x 3 @ 10 lbs
tricep curls 12 x 3 @ 50 lbs
front arm raises 10 x 3 @ 5lbs
side arm raises 10 x 3 @5 lbs

Walked to the gym and back in the rain with tunes and umbrella. Nice.
 
1534 calories today.

Tomorrow I have to drive my son to the next city and hang out for a few hours so I'm going to drop in on a gym there and workout while I wait for him to do his thing. Looking forward to it.

One thing I kinda wonder is, after my treadmill workout my legs have had a workout, then I'm supposed to do more leg strengthening exercises? Should I just warm up on the treadmill and then do leg exercises?
 
Happychubette said:
1534 calories today.

Tomorrow I have to drive my son to the next city and hang out for a few hours so I'm going to drop in on a gym there and workout while I wait for him to do his thing. Looking forward to it.

One thing I kinda wonder is, after my treadmill workout my legs have had a workout, then I'm supposed to do more leg strengthening exercises? Should I just warm up on the treadmill and then do leg exercises?
Click to expand...

warm up first.... then do leg excercises.
What time are you going to the gym? Morning or Afternoon? If its in the morning do you go right away? or after your morning chores?
 
Thanks RJ, during the week its the first thing I do after drinking a bottle of water. Well, today it was the first thing I did also, just had to drive an hour to get there. So I would say my habit is to go anywhere between 9 and 10 a.m. by the time I walk there.

True confession, I ate pop tarts today. I was tired when I got home from Nanaimo so I lay down for an hour and tried to keep the sugar cravings away but I eventually did get up and rather binged on them so my calories for today are 2350 and I'm going to have 4 0z of red wine and a healthy snack later if I get hungry.

Today's workout was in a new gym but I did my best leg workout on new machines - outer and inner thigh, curls, presses, whatever I could figure out.
Then 40 minutes on treadmill, only at 2.5 mph because that's how fast I can walk, but lots of incline so my heart rate was between 140 - 160 for most of the time, minimum hr was 120. 300 calories burned there.

I can't keep anything sweet or crackers in the house so there 's Nothing for my 16 y.o. to snack on so I bought these two boxes of pop tarts for him. How can I solve this dilemma - do I not buy ANY junk and tell him he'll have to get his own junk food? That's a good possibility. I have a friend who tells her boys they'll have to go to someone else's house to get junk food if they want it. Or I could give him some money to get what he wants. I NEED TO STOP BUYING JUNK FOOD FOR THE KIDS BECAUSE I KNOW I WILL EAT IT! If anyone has any good advice on this please give me your thoughts.

Thanks. Kelly
 
why have double standerds? why get your kids into bad eating habits eating junk?

i just dont buy junk food for my kids. Once in a blue moon if that. If they say they are hungry i say 'go have a piece of fruit' if they say 'i dont want one' then i say 'then you arnt hungry, just eating for the sake of eating'
Snacks in our house consist on a can of spaghetti & tomato sauce (200 cals for the entire can so if i get into it, theres no worry, and its pretty healthy - i think spaghetti-os in US). 2 minute noodles, and fruit.
Also Low calorie yogurt (the kids love that for at school) and the occasional muesli bars.
 
That's good advice. I'm going to talk to them.

My calories yesterday were 3000. I was tired and a bit cranky and ate a lot of sugar.

Am resting today.
 
Calories at 1450 for today. Supper was 3 cups of steamed brussel sprouts with 1 tbsp of flax seed oil and 1/2 cup of kidney bean dal. I loved it and i am so full. Glad to get cals down again after yesterday. Getting psyched for the gym in the morning.
 
Thank you very much for posting in my diary! I'm just curious how you feel eating low calories. 1450 calories is hard for me to grasp. At one point I was trying for 1300 calories a day, and just couldn't do it! I realize now that 1300 calories probably wasn't practical or healthy for somone at 270lbs, but I'm still curious to know how you manage it.

And also your very first post in this thread was lovely. Thank you for sharing.

And nice to meet you!
 
I used to do what Steve said for cutting back, like taking 20% off maintenance, and calculating maintenance at 14 cals per pound of body weight, but since I've discovered how full I get if I eat enough fibre I find I can get by on fewer calories, plus I think its a really healthy way to eat. Last year there was NO WAY I could get by on less than 1800 calories, I was just crazy hungry. But I'm doing it fairly comfortably now.

I am using flax seed oil twice a day (one tbspoon at a time) which is supposed to cure the craving for other fatty (an unhealthy) foods. Plus it is a type of fat that does not get stored as fat, so its an "unfat fat". Anyway, I think it is a good addition to my regime.

Yesterday I had a lesson in the importance of not overdoing the exercise. Even though I recognized that I needed to take a nap, and I did take a nap, in the end I lost control and ate "six" poptarts and, later, a bunch of little coloured marshmallows in my neighbour's apt which I am looking after.

I am going to weigh myself once a month. I don't want to focus on the number on the scale (tho its so hard not to), I have to change my focus to how I feel, how my workouts are going, and, best of all, how my clothes fit.

I have taken my measurements, sigh, tho I"m not sure I want to post them here until there's some improvement!
 
Kelly you really sound like you have it together...Im happy to hear this.Im finally feeling a bit better, had alot of energy yesturday and was busy and on the go all day long with out being exhausted.Typically tha tis my life style, LOL...Time will tell, Im not gonna overdue anything, just slowly reintroduce exercise and go from there!

The girls and I will be coming over for Thanksgiving and then prob in January as I am working all through Xmas unfortunately , but I worked through Xmas last year too, the guys need us regardless of the holidays and I honestly have no issues spending the holidays with them.
 
Seemed like it took forever to burn 300 calories today (according to the treadmill). I was on for 55 minutes, varying the speed and incline and it was hard work. Kept my heart rate between 140 -160. Then I did my upper body workout on the machines and free weights and walked home.

It seems so much easier to control my food on the days I exercise.

Tomorrow i am going to a conference put on my StoresOnLine, about selling stuff on the internet. I don't have a product at this point but there are a few things I like, like aromatherapy. I bought in to their software to create a website. I'm going with my son.
 
the calories burned on the treadmill machines are rarely going to be accurate because they don't take into consideration your resting pulse or the like.... Focusing on your heart rate and keeping it in a certain range is far better for your physical health... than actually focusing on a number.. so good job
 
I don't think I really gave a lot of consideration to a higher fiber life style which is undoubtedly more healthy than eating any old thing. I'll have to give it some thought :D Thanks for the info.
 
You DO sound like you have a great, effective, and workable plan. Nevermind the candy binges, they HAPPEN sometimes. If you're getting enough protein and fiber, etc., then some marshmallow munchies shan't screw it up much. I have a heart rate monitor/sports watch--I've been just using it to time myself, better start using it to educate myself on the most effective workouts! Have a great day.
 
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