(Gonna be) One Hot Momma

[yarmiah]

Name: Jen
Age: 40
Size: 14
Height: 5'5
Weight:180

Joined a gym in February and have been working out 5 days a week both cardio and strength training, even working with a personal trainer once a week. While I am getting stronger and starting to see small changes, I want to see more visible results.

I WILL accomplish this by:
-changing workouts
-focusing on food intake

current worksouts have been 30 min of cardio and 30 minutes of strength training. (I go on lunch hour). I am changing that up a bit by doing that routine MWF and just do an hour of cardio on T and Th.

While the foods I eat are healthy- fruits, veggies, lean protein, dairy and some carbs, I think portions are too big. I do allow myself occasional treats, but never "binge"- so I can only assume that the weight is not coming off as quick as I like because I am consuming more calories than I think I am. I will make full use of the food tracker in order to do that, as well as monitor carbs vs. fat vs. protein intake as well.
Target calories for weight loss calculated @1548.

GOAL: Be in the best shape of life, not only looking good but feeling good about myself. Specifically lose 35lbs in 6 months (or less).

[yarmiah]

Results as of 7pm:

Calories consumed: 1304
Glasses of water consumed: 6
Exercise:
-obliques (strive 30lbs, 2x15 each side)
-inner thigh(stride 80lbs, 2x15)
-outer thigh (stride 80lbs, 2x15)
-lat pulldown (80lbs, 2x15)
-row/back (70lbs, 2x15)
-chest press(freemotion 25lbs, 2x15)
-ab crunches on incline (2 sets of 50 each)

-30 min stationary bike

Mood: positive/motivated

[Boss Man]

Portions aren't too big, portions are probably a bit low. I'd aim more for about 2,100-2,200 calories a day.

1,800 is the average for sedentary women, so you're then allowing another 300-400 for exercise.

If you go too low, your body could hang onto Fat, or burn some muscle, and then have surplus calories in the future, that are not needed, that could store as fat. End result is plateaud weight loss, with slightly worse body composition, and lowered metabolic function.

I would suggest you post what you eat and when, so we can iron out any things you might be better to change .

I really like your attitude and I wish you well .

[ketchuplover]

You can do it kiddo

[yarmiah]

Here is a quick breakdown of food yesterday. I tracked it using the diet tracker on this website having eaten a total of 1304 calories.

Breakfast: 2 frozen waffles w/ 1tbsp p.b., 1/2 cup 1% milk, decaf coffee/spelnda/creamer
Snack: fiber one yogurt
Lunch Lean cuisine
Snack: mini rice cake(s)
Dinner: grilled chicken breast, 1/2 cup yellow rice, tossed garden salad with light dressing


As far as today goes (as of 2pm)

Breakfast: 1/2 cup 1% milk, 1/2 cup Kashi go lean cereal, coffee/splenda/creamer
Snack: 1/4 cup walnuts, 1 cup fresh pineapple chunks
Lunch: lean cuisine

Even after just one day, it seems I am lackin in the protein dept. Any simple suggestions? What are your thoughts on protein shakes? I was thinking to use that for breakfast some days.

[clem]

hey yarmiah, yes you definetly need to eat more. Listen to bossman's advice he is definetly right.. starving yourself doesn't work. Protein shakes are ok but should not replace food and should be used sparingly. Nothing beats real food. Im not much help in the diet department but lean cuisine is not considered real food imo. Anyway as for your program I would suggest replacing inner/outer exercises with squats and deadlifts. These are the best exercises for your lower body and will contribute to fat loss/muscle building. Also I would like to see you do lower reps 5-8 is the perfect range..15 is too high and 50 crunches is a waste of time. Best of luck!

*edit look into interval training for cardio. It is a very effective method

[yarmiah]

Thanks for the advise guys. As far as the exercises go, I am working with a trianer and we mix them up regularly. I meet with him tomorrow, as I do every wednesday. With him, it's never the same thing twice, but almost always do some lunges, dead lifts, squats etc. And we always end with an ab workout and plank. When I started I could barely plank it out for 20 seconds- I am over a minute now .

As far as the food goes, I trust your input but you must understand as a woman who has worried about her weight and how much she eats (like too many other women), it's hard to grasp the idea of eating MORE is what is needed to lose the weight.

So, today's stats are:
Calories consumed: 1487
Glasses of water consumed: 6
Exercise:
-55 min eliptical


Mood: motiviated, but tired (all that cardio? can't wait to see how tired tomorrow after working out with the P.T. lol)

[yarmiah]

Man, was I tired this morning. Had a regular day at work. At lunch, went to the gym to meet with trainer. Got a good workout in. Ate well today. Stopped at the store on the way home and picked up some protein powder to add some protein to diet.

Today's stats are:
Calories consumed: 1450 *
Glasses of water consumed: 6
Exercise: (with personal trainer)
[10 min warmup on stair climber]
-chest press w cables (30lbs, 2 x 15 position 1)
-chest press w cables (30lbs, 2 x 15 position 2)
-cables for arm/chest/back (30lbs 2 x 15)
-inner thigh cable - side and back (12.5 lbs, 2x15)
-outer thigh cable - side and back (12.5lbs 2x15)
-torso twist (25lbs, 2 x 15 each side)
-cable bicept curls (25lbs, 2 x 12 alternating each arm)
-strive machine for shoulders (30lbs 2 x 15 position 1)
-strive machine for shoulders (30lbs 2 x 15 position 2)
-50 crunches
-70 minute plank

Mood: positive

*foods eaten was-
Breakfast- fried egg, 1 slice of oatbran toast, 1% milk
Snack- cottage cheese
Lunch- turkey on oatbran, cucumber salad(cucumber onion vinegar splenda)
Snack-baked tostitos, low fat ice cream treat
Dinner- homemade taco salad: 97% lean beef, 1 taco shell, lettuce, tomato, mush, green pepper, lowfat cheese, salsa

[oscarmadison]

"70 Minute plank" is straining abs thinking about it

[Nokie173]

Dang… that’s a LONG azz time for Planks!
I only do 1-1.5mins each position…. And maybe do about 3 sets!

How often do you go to the gym? Make sure to give your body some time to rest.

As for your calories intake... I think it’s still a bit low.
I eat at least 1800-2100 depending on workout days.

B – why not have egg whites or eggs substitute with a toasted wheat bread Maybe add a fruit.
S1- Add some mix nuts with cottage cheese and maybe a fruit.
L – Yeah, I guess that’s ok.
S2- Chips and Ice cream? Need some protein here friend!
D- I guess that’s fine too.

It's not good to under eat and over train. You will only burn yourself out.

Make little changes will totally help and i'm for sure you're gonna be a HOT mama!!!

[ldematto]

Maybe she meant 70 1 minute planks? Still hurts just thinking about it! Go Mama!!

[Boss Man]

That was probably a 70 second plank I think. I doubt even a U.S. Marine could do planks for 70 minutes straight.