Lilfox's Workout & Eating Journal

LilFox · Post by **LilFox** » Wed Jan 07, 2009 10:48 pm

January 7, 2009 - 143.6 lbs.

Ok, not as sore today, but used today as day off, didn't get to the exercises Swanso suggested, if I don't do it in the morning, I don't seem to get it done....

And eating didn't go as well, I don't think, only 1209 Calories, but I guess at least I didn't work out.....so here it is:

70 oz water; 1209 Calories; 31.2 G Fat; 112 G Carbs; (30.7 Fiber, 28.1 Sugar); 125 G Protein;

23% Fat; 40% Protein; 37% Carbs

As for WHAT I ate:

8:30 Grapefruit (will eat only half from now on or something different per Boss Man)
9:00 2 Hard Boiled Eggs
10:30 Low Fat cottage cheese
12:00 Homemade Chili w/Cottage Cheese (finished the chili finally) & 1 med/lg tomato
3:00 Low Fat cottage Cheese & Carrots

7:00 Large chicken breast & broccoli

I know I didn't quite follow the rules today.....didn't have the protein and veggie each time.....1/2 cup of cottage cheese has 13 G of protein in it though....

And the only time I felt hungry was around 6:00 when it was time to eat dinner, but then I still had to make the chicken, so it ended up a little later than planned. But I made extra so I will have plenty of Chicken for meals tomorrow!!

And I will do weights tomorrow, a second day of weights Swanso worked up for me.

Bye for now......and thanks to all again!!

Boss Man · Post by **Boss Man** » Thu Jan 08, 2009 9:39 am

You could change the Low Fat Cottage Cheese for Low Fat Cheese.

The difference being, Low Fat Cheese has more Protein, and also on roughly a 100g comparison, the Low Fat Cheese has about 2g Saturates and 2g Unsaturates, whereas Low Fat C C, has about 1g Saturates, but almost none if at all Unsaturates, so for me the Low Fat Cheese would shade it.

You could possibly try the Omega Eggs, if you don't already. They contain Monounsturates in the Yolk, owing to the Flax that the Chickens are given in their Grain-based feed.

Might be a way to get more healthy Fats.

LilFox · Post by **LilFox** » Thu Jan 08, 2009 10:32 am

Oh yay......I do get the all natural omega 3 eggs, I'm going to the store today and will get some low fat cheese. I had an apple for breakfast instead of a grapefruit, and will have some cereal in a few minutes and find something with protein for workout.

Thanks boss....

LilFox · Post by **LilFox** » Thu Jan 08, 2009 5:21 pm

January 8, 2009 - 144.0

70 oz water; 1713 calories; 36 G Fat (14.4 Sat); 200 G Carbs (Fiber 24.2, Sugars 96.7); 160 G Protein; plus well over 100% of all vitamins and minerals.

Fat 18%; Protein 36%; Carb 46%

8:30 apple
8:45 smart start cereal w/skim milk
9:00 cottage cheese

10:30 Workout:

Supposed to be front squats, but I couldn't hold the bar so:

Regular Squats w/50 lbs. + bar x 6, 6, 6
Inverted Row with bar 7 pegs up: 12, 12, 12
Single Arm Shoulder Push Press 15 lbs x 8, 8, 10
Side Ab Brace: 45 sec, 45 sec, 30 sec
Bench Jumps @ 9" off ground; 20, 20, 20

11:30 Pria Bar & Protein Shake

1:15 Chicken Breast 4 oz; Broccoli 1/2 cup; Whole cucumber w/balsamic vinegar & olive oil

4:00 Lowfat Cheese & Carrots?

6:30 Chicken breast 3 oz; cucumber & tomato w/balsamic & olive oil

Soooo, is there something I can do instead of Front Squats but that are comparable?

Tomorrow I was going to do the Cosgrove circuit again, then Saturday Sprints......should I change these around? Or do anything different??

I am going to try to do weights 3 days a week

Swanso, when you first made this program for me, I was very limited on time, and you gave me two weight days. I have since quit job, started own business and kind of run own schedule now.

Should I change anything? Or just alternate between these two weight day workouts?

Thanks much.......

swanso5 · Post by **swanso5** » Thu Jan 08, 2009 6:57 pm

shit, a lot can happen in a week...

i'd just have all breakfast at once instead of waiting...it won;t that big a difference...i have fruit and protein straight after it
- what grip did you use for front squats and why couldn;t you do it?

try this:

http://www.criticalbench.com/images/fro ... _small.jpg

if this hurts:

http://www.stadion.com/gif/squatfro.jpg

- pria bar???
- i eat no longer then 60mins after immediate post training meal, you'll absorb all the cal's so you might as well get them in while you can
- i'd set your schedule like this:

1 - wts 1
2 - cosgrove
3 - wts 2
4 - off
5 - wts 1
6 - sprints
7 - off

or something like that

- what were you soing and what are you doing now?

LilFox · Post by **LilFox** » Thu Jan 08, 2009 7:15 pm

Ok....I had the breakfast like that cuz I was waiting between the fruit and cereal.....then before I left I had some cottage cheese to have a little more protein.....I really don't know what to have for breakfast though.

Then I ended up having to go downtown first, so workout ended up later after eating than I had planned.

I will try the cross arm way, I couldn't hold the bar up the other way because with elbows up, hands were behind ears, so I couldn't hold the bar. With elbows down, I couldn't hold the weight of the bar.

A Pria bar is kind of like a meal bar....110 cal, 15 carbs, 5 protein and 23 vitamins and minerals. I know after workout I have protein shake and sugary cereal or something, but I live 45 minutes from gym, so pria bar was easier to take.....what else could I take with that might be easy for after workout? I love fruit, so if protein shake and fruit is fine, then that works for me, I do bring a cooler to keep milk cold.

I will follow the schedule you posted.

And before, I was a paralegal working for an attorney.....regular 8 - 5 job....now I started own company working from home for several attorneys as a sub-contract paralegal and I work when I want. I have a lot to do still (even more than before), but I spread it out between day, night, weekend, whenever it suits me best.

Thanks again for the help.

swanso5 · Post by **swanso5** » Thu Jan 08, 2009 7:42 pm

fruit, maybe some secondary crams like high fobre cerial etc if you tolerate carbs well and some protein...i've read a bit about protein and veg breakfast's lately for leaning down and simply keeping carbs for post workout though which would work...i'd suggest sticking to carbs at breakfast and post until fat stalls then gradually take them out of breakfast for s susatined fat loss approach much like the article i put up in the fat loss section yesturday

you might just be a bit tight in thre wrists/forarms/shouldrs/lats...a few weeks of that grip, even if uncomfortable, will straighten that out (the muscles have no toher choice really)...i use the cross grip more now when i do them

i train at work where we have a frigde but at old work i';d take some rice bubbles (sugary cerial) with me in a container then duck across road get some milk and chew them down there...there's always a way

fruit replaces liver glycogen, not muscle glycogen which is what you need post

i would love to work from home...i should get a piad position doing this somehow...

LilFox · Post by **LilFox** » Thu Jan 08, 2009 8:06 pm

I will work on the grip, and get them done somehow.....and I will keep the carbs in for breakfast for now like you said, I would sure hate to get rid of fruit altogether, I'm sad already that I only get it in the morning!! We'll see when the time comes what I need.

I guess I could easily take some cereal in a tupperware bowl or something, I already take milk for protein shake.

You really should try to find a way to do this online, you said you workout at work....so you work at a gym now? If so, I wonder if you couldn't work something out through them to start up an online fitness training site....I've seen them out there and for the millions of people online, surely you'd be able to bring a few your way.... Or try it out on your own in your spare time for starters (assuming you have any spare time), I'm not really sure how to start something like that up, but might be something to look into (or maybe you already have)....you are definately good at what you do.

swanso5 · Post by **swanso5** » Thu Jan 08, 2009 8:31 pm

i have thought about bit i'm completely computer illiterate...i know a few geeks though who could help me out i suppose

the fiance and i are moving to hometown in a yr - 2 max to start our own business so there'll be spare time then

and little kiddies on the way too by then maybe

dunno really....

LilFox · Post by **LilFox** » Thu Jan 08, 2009 8:52 pm

Oh yay for you.....kids are the best!! So maybe it will work out then in time!!

And it's nice to have someone supportive behind you....I would have never quit job to take a chance like I did if it weren't for boyfriend's support and encouragement.

Good luck!!

Boss Man · Post by **Boss Man** » Fri Jan 09, 2009 3:32 pm

Water is better for Protein shakes instead of Milk, as the Water doesn't increase, calories, doesn't increase Casein content, and dosesn't increase the amount of Enzymes needed to break down the contents.

vamp · Post by **vamp** » Sat Jan 10, 2009 2:41 pm

Lilfox, good for you for getting into this lifestyle. I think with the training swanso set you up with there and you sticking to it you'll find your body starting to change pretty quickly. Keep it up!

Cheers

LilFox · Post by **LilFox** » Sat Jan 10, 2009 8:58 pm

I like the protein shake much better with milk, but I will try it as long as I can with water. Boy Bossman....you are always the bearer of bad news....huh??

Of course I know it's for our own good, obviously we need the guidance!! Thanks!

And thanks Vamp, I sure am going to try......no, I AM going to do it this time!!

I got a new puppy this morning

.....and she is going to need A LOT of exercise, so I will be out several times a day running/walking her around, but I will still keep up weight training and HIIT stuff!!

I didn't write down all eating today or yesterday, and I probably didn't eat as much as I should have, (that is about a full time job right there keeping track of that stuff) but, I did stick to the carbs in the morning and protein and veggies for the rest of the day and I know I am not supposed to really be looking at the scale....but I was 132.8 this morning, it seems to be a consistent .4 loss every day so far.

I don't know what tomorrow will bring, but Monday I will write down everything I eat again and post workout.

As always.....thanks everyone!!

Boss Man · Post by **Boss Man** » Sun Jan 11, 2009 4:31 pm

Well the Milk with shakes isn't a bad thing, it's not really a problem, but obviously for the reasons stated it reduces the speed of absorption, though it shouldn't interefere much if at all with effectiveness.

If you have a few problems, you could try mixing a bit of Honey in it, as the Simple Carbs would be perfectly fine, or try mixing stuff in like Cinnamon, or Nutmeg, or Ginger, or Vanilla extract perhaps, and see if such things that perk up the taste.