ShapeFit.com

[Boss Man]

[swanso5]

jeez i've done some shit one's but that is probably the shittest by far....

[katiesuarez]

Perhaps I can find a kangaroo to feed me the “Root of Understanding” so I know what you’re saying.

Thursday:

#1: Coffee w/ cocoa and Splenda

Training: HIIT 20 minutes on the exercise bike, 1:1 ratio

#2: Yogurt w/ protein and flaxseed

#3: Coffee

I didn’t have anything else the rest of the day. I know it looks bad, but I felt a little off in the morning, so I didn’t eat breakfast. Later in the day, I got a migraine, so there was now way I was eating after that.

Swanso, you suggested changing the order of the exercises, but I thought it was best to do the largest muscle groups first. So, you think I should do lunges after dips? Do either of you have an opinion as to what is the best number of sets/reps for each individual exercise?

Boss, I actually don’t like the taste or texture of pork products. So, even if it’s made of turkey, it will still remind me of ham. I’m very happy about the salmon, though. Are there any other types of fish that are safe to eat most days of the week, because seafood is my favorite and I would prefer that over chicken or steak everyday.

[swanso5]

generally largest to smallest is best but you need to add all things up such as the load used, nervous system activation etc

use this order:

1 - performance enhancing plyometric / sprint work as it taxes the nervous system the most...low level conditioning type plyomtrics can be used later on though but i dont do both in the same day
2 - max strength effort work
3 - hypertrophy work
4 - endurance work


for your workout day above i'd change it up a little and do this:

squats 10 x 3
rows / dips 5 x 5
shoulder press / face pull 3 x 12

we don't really need to do 2 lower body exercises and definately don't need dips and push ups (both chest) on the same day

i'd move chin ups to as aeperate day and do them for low reps and high sets like squats here as the main movement of the day

do you want to me to make something up for you? give ne your aims if you do and training days etc

[Boss Man]

Most Fish should be fine if you want it. Halibut is the best source of Magnesium. Mackeral is quite a good source from memory. Salmon is good, Cod is okay, if you prefer less Oily Fish Types, perhaps even Plaice as well.

I personally don't eat Fish, but that sort of thing has been discussed on here before, I so won't labour it now on your journal.

[cassiegose]

Katie do you get migrains often? I've seen several times where you've mentioned having one. Those are awful! I used to get them but haven't had one for about 8 years now. I sure feel sorry for you for having to deal with those!

[katiesuarez]

Swanso, yes. I would absolutely love for you to make something up for me, but only if time allows. I know you are busy with your own clients and a personal life of your own as well. So, whenever you can would be just fine with me. My weight days are Wednesdays, Fridays and Sundays. I should also tell you up front, I couldn’t do DB Rows in my workout this morning. After Wednesday’s workout, I started having pain in the back of my neck. As of today, it has traveled all the way down my spine. I haven’t been able to turn my head. I’m thinking it is from the push-ups of all things. It’s hard to say because I had a severe neck injury in ’93, and ever since, it gives me trouble for a couple of days here and there every few months. Anyhow, I need to scrap the push-ups and rows maybe for at least one more workout.

Boss, what is wrong with fish? I don’t mind a brief dissertation. I have a lot of respect for your opinion and your advice is very important to me.

Cassie, I have always had migraines since I was itty-bitty. I am also epileptic. I have found ways to deal with it, so I don’t let it bother me. Natural medicine has helped me more than anything else has. I went from having migraines 4-6 days per week down to one every 1-2 weeks, so I’m happy with that. Thank you for your concern. I’m glad you don’t have them anymore, either. I wouldn’t wish them on anybody.

[swanso5]

- not sure on the neck pain but if you think it came from the push upd them make sure that your head stays in neutral meaning it's not tilted forward or backwards....also you need to brace your entire back against your forward momentum when lowering into push ups, keep your elbows at a 45 degree angle from the torso so they actually are going back and down towards the hips which will keep your traps from dominanting the movement and effecting the neck/head
- you may need to do some neck work too (chin tucks - lye on the floor, get your head in neutral and simply push your head/neck down into the floor x 20 reps holding breifly on each one against the floor, can do these everyday)
- what are your goals exactly?
- i once read that migraines in women can be from weak neck muscles...female heads weight the same as male heads but they have 40% less muscle to hold it up with...something like that...makes sense to me and might be something to look into

[Boss Man]

Nothing wrong with Fish at all Katie. I just have a personal philosophy, based on mankinds protein requirements, being available from the land, and coming from "farmed" animals and birds.

I believe mankind fishing, is taking food away from those creatures dependant on them to live. It's effectively playing god with the ecosystem or foodchain.

Whereas a Pig for example has no natural predators, so eating pork is not potentially affecting the numbers of other animals, so I'm happy with that.

That's all it is. I'm certainly not saying Fish can cause physiological problems, or is the devil in disguise, it's just my personal viewpoint. If you want to eat fish by all means do, the only issue I'd say for you is obviously frequent Tuna Cunsumption if you did that, because I don't think it's good to have daily doses of Mercury from Tuna.

[katiesuarez]

Friday:

#1: Apple, oatmeal w/ protein, coffee w/ cocoa and Splenda

Training:
• Jump rope 5 minutes
• Deads 10 x 3
• DB Lunges 5 x 5
• Pull-ups 5 x 5
• DB BP 3 x 8
• Triceps ext 5 x 5

#2 PW: Protein shake and brown rice

#3: Sweet potato and chicken breast

#4: Yogurt and flaxseed

#5: Chicken, veggies and fish oil

#6: Steak, veggies and fish oil

#7: Steak, veggies and fish oil

#8: Turkey breast


Saturday:

#1: Coffee w/ cocoa and Splenda

Training: 20 minutes HIIT 1:1 ratio (10min jogging and 10 sprints)

#2: Oatmeal w/ protein

#3: Protein shake w/ strawberries, fish oil

#4: Yogurt w/ flaxseed

#5: Steak, veggies and fish oil

#6: Turkey breast, non-fat cheese, fish oil

My diet was a bit strange on Saturday. I didn’t have much of an appetite early in the day.

My neck is feeling better today, but still not 100%.

Swanso, my migraines are actually caused by a very specific medical condition that cannot be treated, so I’m stuck with them. Like I said though, I have found ways to deal with them, so they don’t bother me. They are just a minor annoyance once and a while.

My goals are to build more muscle mass, of course, and to improve my bone density. I would especially like to add more muscle mass to my back. That seems to be my weakest area. I prefer full-body workouts over splits.

[Boss Man]

Please don't feel you have to answer this, but what condition is it that causes the Headaches?

Also Neck pain could be something to do with a trapped Nerve. One of the 12 Cranial Nerves, (number 11), is significantly responsible for the functioning of the Sternocleidomastoid muscle in the Neck, and also the Trapezius muscles in the upper Back.

Or possibly something to do with the CNS, as the CNS is partly present in the Spinal Column, the rest in the Brain.

[katiesuarez]

I have an arachnoid tumor in my right temporal lobe. The pressure causes the migraines and epilepsy. My neck injury all those years ago was caused by a seizure. When I lost consciousness, I fell over on my left side. On the way down, my head hit a table and snapped my neck to the right. When I landed on my left side, my neck snapped back to the left. EMTs thought my neck was broken. Luckily it wasn’t, but it the injury has weakened the muscles quite a bit. Sometimes, the vertebrae turn a bit. Every so often, it flares up for a couple of days and I cannot turn my head without having pain shoot down my spine. So, I have to be really careful lifting things and performing certain exercises.

[Boss Man]

That's hard, The Tumour obviously must be benign, but presumably they can't operate on it.

The only thing you could do, but a doctor would have to okay this, is to try and strengthen the neck using one of those harnesses, where you put a piece of headwear on with chains, and you can attach weights to it, and do neck stengthening exercises.

Not sure how that would work.

You see this is a good point where the Glycoprotein treatment, with almost certainly 100% efficacy and 100% safety would be good, but the American government may never use it, because it would totally damage the profits of any other cancer treatments, seeing as how no other treamtments would sort it out.

One thing I would say is, try looking up something called Laetrile, (B17), also available as Apricot seeds / Kernels. This might be something for you to try .

[swanso5]

- don't need 5 x 5 for tri ext, if at all really
- if not already sprint first then jog
- i'll get onto a program fro you..food seems good now...still a little more cal's maybe though for muscle building
- i wouldn't do those neck things, chin tucks are safe and easy

[katiesuarez]

Sorry, I’m a few days behind. I have been really lethargic and have had no appetite for the past couple of days. I’ve hardly eaten anything and I went for walks outside on Monday and Tuesday, nothing strenuous, so there really isn’t much to post. I was just exhausted and I needed a break. I had not had a day of rest since July 3rd, so I guess I was due. My neck is much better today and I’m ready to get back on track again.

Boss, it is benign. I still have an MRI every year to make sure it doesn’t change, but that’s about it. I’m not worried.

Swanso, I like to work my triceps. That is a major problem area for women as they get older and I want to avoid that altogether.

When I do HIIT, I walk for 2 minutes to warm-up. Then I sprint for 1 minute, jog for 1 minute, sprint for another minute, etc…I alternate sprints with jogs for a total of 10 minutes each. After 20 minutes, I walk for three more minutes to cool down. The whole process takes me 25 minutes. So, am I doing this correctly?

I appreciate you putting something together for me. I look forward to it.

Thank you both for your help.