Patty's Workout Journal

All weighted exercises are done with dumbbells and they are lifted slowly, so these is 1 set The goal is to have muscle failure between 10-12 reps. If I can get to 12, the next time I do this workout I increase the weight.

Sunday:
Sumo Squat w/ bicep curl wt 17lb rep 10
Lunge w/ one arm tricep extentions wt 12 rep 12
Dead lift row wt 25 rep 10
sumo squat w/ overhead tricep extension wt 19 rep 12
Dead lift w/ double row wt 19 rep 6 (have to use less weight)
Bowlers lunge w/ single arm row wt 15 rep 12
bicep curls w/ abductor balance wt 15 rep 12
fwd lean lunge w/ double row wt 20 rep 10
push - ups 6 on feet out of 12


Food:

carb control eas protein bar

hummus
low carb pita

1 slice of canadian bacon (my own, we raise pigs for our own consumption)

Designer whey protein shake ( post workout)

Homemade chicken stir fry (chicken breast and veggies with ginger and soy sauce)

another shake before bed[/list]

Monday was a rest day

food

Shake when I woke up

left over stir fry with some chopped peanuts (who said you can't have dinner for breakfast)

1/2 c mixed nuts

eas carb control bar

country style rib with a cajun rub
green salad w/ oil and vineger
brussel sprouts


Tuesday:
Sumo swat w/ overhead press wt 15 rep 12
Lunge w/ calf raise wt 25 rep 10
squat w/ lat raise wt 10 rep 11
lunge w/ frontal press wt 14 rep 12
squat w/ calf raise wt 20 rep 12
sumo squat w/ delt raise wt 10 rep 12
squat w/ double overhead press wt 14 rep 9
lungew/ lateral raise wt 12 rep 11
sumo squat w/ calf raise wt 25 rep 11

food:

post workout shake (gnc isolate 28)

Ham

Stirfry

pork rib

low carb pita
hummus
tabouli

Wednesday:

food

post workout shake

eas carb control protein bar

lc pita
hummus
tabouli
chicken breast

lc pita
peanut butter

cheeseburger (no bun)
Salad
lc pita

strawberries


workout:

Sumo squat w/ hip lift wt 25 rep 10
Lunge w/ posterior fly wt 15 rep 10
push-ups w/ leg lift 9 on toes out of 12
deadlife w/ posterior fly wt 12 rep 11
lunge w/ core rotation wt 25 rep 11
bench press & leg lower wt 25 rep 10
squat w side bend wt 25 rep 10 (only 10 because my hands cramp up)
fwd lean lunge w/ posterior fly wt 12 rep 10
chest fly w/ hip lift wt 14 rep 12

about 30 minutes later I went to the track with the husband and walked for 5 then did 30 second spints with a 1:30 fast walk 5 times.

Hamstrings hurt, powered through that until i got sick at the track. Was so embarrassed, think I need to rest between weights and cardio until I am in better shape.

All weighted exercises are done with dumbbells and they are lifted slowly, so these is 1 set The goal is to have muscle failure between 10-12 reps. If I can get to 12, the next time I do this workout I increase the weight.

Friday:
Sumo Squat w/ bicep curl wt 17lb rep 12
Lunge w/ one arm tricep extentions wt 14 rep 10
Dead lift row wt 25 rep 12
sumo squat w/ overhead tricep extension wt 35 rep 7
Dead lift w/ double row wt 17 rep 10
Bowlers lunge w/ single arm row wt 17 rep 10
bicep curls w/ abductor balance wt 17 rep 10
fwd lean lunge w/ double row wt 20 rep 11
push - ups 9 on feet out of 12

Food

Bacon
eggs

low carb pita
hummus
tabouli

2 all natural hot dogs
salad

carb control eas bar

Sumo swat w/ overhead press wt 17 rep 10
Lunge w/ calf raise wt 20 rep 10
squat w/ lat raise wt 10 rep 12
lunge w/ frontal press wt 15 rep 12
squat w/ calf raise wt 25 rep 12
sumo squat w/ delt raise wt 14 rep 8
squat w/ double overhead press wt 14 rep 12
lungew/ lateral raise wt 12 rep 11
sumo squat w/ calf raise wt 25 rep 12

Food:

Whey Skake

Ham 6oz

Peanuts 1 cup

Almonds 1/2 cup

2 quessadillas w/ hot peppers

Salad

I've never heard of sumo squat and bowlers lunge...your exercises seem to have twists I'm not familiar with. I record my workouts in workout programs, under MSLU's New Workout Program - it seems to be NEW every day!!! Swanso trys to keep me straight and I'm learning every day.

Your food records seem incomplete - or you are starving yourself. Cept nuts! You eat 1 whole cup of peanuts and 1/2 cup of almonds!!

I am doing this chalean program but Iwill check the MSU. Sumo squat is when you place your feet kind of wide apart, toes pointed out and squat. Bowlers lunge is like bowling and you do a squat with one leg, the back leg is for balance.

http://www.fasterfatlosszone.com/bowlers-lunge/

Thar's what I am eating. Days I workout, I do not get very hungry. I don't really measure my protein, the more the better because I can never get to that 1 g per body weight. I am staying away from carbs, because I have enough 'energy' on my body already. I try to eat non-starchy vegetables. I find that I took away the 'white' foods, that I just can't eat as much. Sometimes before I go to bed I will grab a bar because I see that I havn't eaten enough.

oh yeah the nuts. I volunteer at a food pantry and we go to a huge food bank to buy our food. On the way home, usually the women I go with brings out the ice cream. Well I was driving, so I grabbed these awesom organic peanuts and almonds. It was the only thing handy and I was starving.

Sumo squat w/ hip lift wt 25 rep 11
Lunge w/ posterior fly wt 15 rep 11
push-ups w/ leg lift 11 on toes out of 12
deadlife w/ posterior fly wt 10 rep 12
lunge w/ core rotation wt 25 rep 12
bench press & leg lower wt 25 rep 12
squat w side bend wt 25 rep 11
fwd lean lunge w/ posterior fly wt 12 rep 10
chest fly w/ hip lift wt 15 rep 12

3 mile hike moderate (some steep hills)

food


Whey shake

Low carb torillas X2
3T spicy three cheese pepperoncini dip

Tuna sandwich on LC pita lettuce and toms

another LC quesadilla

brie on LC pita

sugar free candy bar

Patty, I think you are eating too many nuts. They are good for you, but you need to cut back a bit and add some lean protein. You seem to eat a lot of low-carb breads, as well. I would recommend limiting your starches to breakfast and PW. The rest of your meals should have a good portion of veggies. Have a piece of fruit with breakfast, and try to go light on the cheese. I also see mostly pork for your protein. You need more of a variety in your diet, not to mention bacon, ham and hot dogs are full of sodium, nitrates, etc… I would recommend you read Swanso’s sticky in the diet section to get a better handle on your food.

The nuts were a one time deal, it was the least evil of the food available. The pork is because we have plenty of pork, we raise them for our family consuption. So no nitrates. I eat a lot of eggs too because we raise them. I used to have a lot of different protiens but since my husband has been paid off, we have to rely on what we have at home. I got a wicked deal on the low carb pita bread. but looking back I see I am going a bit heavy on it. I'll cut back. Last year's garden is all used up, but spring is just started and we are soon to have fresh lettuce around in a matter of weeks, and the new batch of baby chicks will be dinner in about 8 weeks so I'll have more chicken. Thinking about getting a bull, I think one would be enough beef for the year.

As for the fruit, looking at my weight, I thought I would limit carbs severly until I got closer to a normal weight (not my goal weight, but until I am no longer obese then adding a little back in to about 2 -3 servings a day). I am getting about 40 to 60 carbs, not subtracting fiber.

Okay, fruit is good for you. You need it. Also, I would not have a shake for your first meal unless you workout first thing in the morning and drink it during exercise. I have a few questions for you:
1. How many hours are you typically awake each day?
2. How many meals do you eat each day?
3. When do you workout? First thing in the morning, mid-afternoon, etc…

Nuts are not evil. They can be part of a healthy diet, but in moderation.

I workout first thing in the morning so the shake is right after my workout. I usually get up about 5AM or 6 with a cup of coffee, workout at 7:30am and in bed by 9pm. I try to eat a bit of something every 3 hours (usually protein) and tend to have a bigger meal at 6 with the family. Meat, salad , steamed veggies, no starches. After working out, when I have the protein shake, I don't get hungry until about 11 or so.

I have been getting awful tired during my workout. Just today I couldn't finish my last exercise of the routine. What fruit do you suggest? Are bananas okay? Do you think I should eat when I wake up rather than waiting until after my workout?


Thursday:
Workout
was supposed to do sprints but it was so nice the kids wanted out. I'll do then tomorrow.

Hike 2 hours, moderately hard, steep climbs, went to the top of a mountain, met a porcupine.

food:

1 cup lowfat plain yogurt
honey, cinnamon, vanilla

Protein shake

1/4 c almonds
protein bar

egg salad on LC pita

1/2 peanut butter and preserves sand. on 12 grain bread
1/2 c yogurt w/ honey cinnamon and vanilla

baby lettuce salad
oil and vineger
grilled chicken breast

Patty - since I work out at 5:30 AM I use to go without eating, but all here recommended that I eat first as you need that fuel for the workout. I now have a protein shake mixed with a frozen banana (in the blender) 8 oz of fat free milk, teas of flax seed oil and either cinnamon or pumpkin spice to taste. If it's a weight day I have another shake (just protein powder and water) after workout to help with the repair process. Then an apple, and 15 minutes later whole grain cereal or oatmeal.

Try to fuel up before your workout, but they do say wait about 30 minutes.

Have a great day!
Lu

Patty, you should not workout on an empty stomach. Always fuel yourself properly; otherwise you will lose lean mass. If you need something easy on the stomach, try a piece of fruit and a protein shake made with water. If you absolutely cannot eat anything before your workout, then you need to drink a protein shake with simple carbs during your workout. Added BCAAs would be even better, but you don’t necessarily need them this early in the game. You stay up 15-16 hours each day, so divide that by three, you should eat roughly five meals per day, not including your workout shake. I would recommend something like this, assuming you cannot eat a meal before your workout:

1. Protein shake w/ 40-50g of simple carbs, made with 32oz water. Sip this during your workout, in between sets. If you get a protein powder without carbs, add something like honey or Gatorade powder to hit 40-50g. Mixing with 32oz of water will keep you hydrated and keep your shake thin enough so your stomach doesn’t feel too full to exercise.
2. Eat your next meal within an hour after your workout. Have lean protein, veggies, fruit and a starchy carb. You don’t want a lot of fat in this meal. I would recommend something like 3-4oz chicken breast or turkey breast or 4-5oz fish, at least a cup of veggies, a piece of fruit (or a cup if it’s berries/pineapple) and ½c of starchy carbs such as sweet potato, brown rice, quinoa, etc…
3. Lean protein, at least a cup of veggies and some healthy fat. Good choices for fat would be 1Tbsp of EVOO or EVCO, 1oz walnuts or almonds, sliced avocado, etc… If you opt for the oil, be sure not to cook with EVOO. Add it to your food after cooking.
4. Same as meal #3.
5. Same as meal #3.
6. Same as meal #3.

Make sure you eat at least a cup of veggies with your meals, and eat more than just lettuce. You need celery, carrots, broccoli, cauliflower, cabbage, etc… This will keep you full and the benefits are endless. Always try to have a serving of fruit early in the day. Keep your starches peri-workout. I recommend a fish oil supp taken with last three meals.

I would suggest keeping a journal and weighing your food just for a week to see where you can tweak. Most time, people overestimate a serving of nuts or lean meat, so I think measuring in the beginning is good to see what a serving actually is. Once you get used to it, you can ditch the scale and just eyeball everything.

I hope this helps!

Thanks so much, It helps alot. I can eat at 6 if I workout at 7:30. I think my tummy will be settled by then and I will defiantly add fruit. The shake I have is whey isolate 28 GNC, it has BCAA's in it. I got a bunch of bananas and will add them to my morning meal before a workout. Add a starch to my after workout meal and no starches for the other three meals. I can do that.

It gets hard to figure all the fact from fiction. People sell you on how they lost weight eating no carbs, but eating all they want. Others it is a strict calorie cutting, still others are silly things like cabbage soup. Even the governments food pyramid seems a bit lop-sided like they had the grain industry in their pocket, 11 servings of grain. Life was so much easier when we had the four food groups, don't ya think. I find it hard to keep it all straight.

Time to go fishing, I am so tired of eating ham, I have a freezer full of it. I can almost smell the brook trout cooking.