Sandi's food and whatever journal

[Boss Man]

Technically it could kill someone though, if a tiny amount of Fat off a Pizza, ended up in the Arteries or Heart and was the last bit that triggered a Heart attack, possibly a fatal one .

So never succumb to people that say certain things won't kill you. In your case probably not, as you're very active and sensible with lifestyle choices, so you probably have beautiful looking arteries, that aren't gunked up to the hilt

[Boss Man]

Or say "okay I'll try it, but if it kills you let me know and then I'll stop doing it."

[feelin-great]

Knock, knock...anybody home?

[ironwill]

ahhhhhh.....well hello there. Come here often? errrr hadn't seen the beach pics......yum (oh sorry, am I out of line) While ur at it........and kickin' back wit nutt'n else to do................POST SOME MORE............ Look'n great HOT stuff.

We is all look'n fer ya.

[sandigirl06]

Hey, everyone!! Thank you, Will for the nice compliments! Glad to see you are also alive and well. I have been VERY busy with my full-time hours at work and summer family fun on the weekends. Been trying to stick with a clean diet but, hey...it's summer! I also have not missed any workouts, however I have just decided to not use my trainer anymore due to financial reasons. He is an awesome trainer and I am happy with the results it's just a strain on the budget. Sooooo, I am really nervous about going on my own because I am absolutely CLUELESS on what to do. We were doing full-body 3x per week but I am thinking of switching to splits now. What do you guys think??? Any suggestions? I don't want to lose any of the muscle I have gained by not working hard enough. Anyway, I hope you are all doing well and enjoying summer. July 4th weekend is this weekend....yayyyyy!!!! I don't have to tell you where I will be...yep, the Jersey shore! I haven't been around here much but yeah, I think about you all....seriously!!! Gotta go get my dinner so...cheers!

[swanso5]

why not pay him for a monthly program and you do it on your own so you have guidence?

[Boss Man]

You can do full body 3x a week.

As for splits you have options.

1. Pair things up like Legs / Biceps, Chest / Triceps, Back / Shoulders.

2. Do a 4 days split 2x Upper, 2x Lower alternated, with a day off in the middle, so 2 workouts before and 2 after the day off, obviously alternating the UB and LB workouts.

3. A 5 day split, with a Bi's and Tri's day in it, not seperate days, which means a 6 day split instead. Not keen on that personally.

In adherence to your current schedule the two best options in my eyes are TBT x3 or the paired option.

So for the paired option try something like this, with Abs included as well.

Legs / Biceps

4 Sets Squats, 8 reps.

4 Sets Lunges, 8 reps.

3 sets E-Z Bar Curls, 8 reps

3 sets Inclined Hammer Curls, 8 reps. (Both DB's working at once).

90 seconds Planks and 20 Leg Raises.


Chest / Triceps

3 sets Bench press, 8 reps.

3 sets Peck Dec 8 reps.

2 sets Skullcrushers, 8 reps.

2 sets Pressdowns, 8 reps.

90 seconds Planks and 20 Leg Raises.


Back / Shoulders.

3 sets Deadlifts, 8 reps.

3 sets Bent Over Barbell Rows, 8 reps.

4 Sets Shoulder Presses, 8 reps.

90 seconds Planks and 20 Leg Raises.

That keeps things simple, without using a lot of fancy exercises, that might require two or more movments in a rep, like Arnold Presses do for example.

This might be a workable thing, if you go for a paired option. If it needs a little tweaking, then fair enough.

[ironwill]

Hey Sandi, great to hear from ya. Yuh, I was among the missing for awhile, as you say life is busy, but wanted to harass ya, and see how you were doing. Certainly LOOK like ur doing awesomely. Jersey shore sounds super nice, though I've never been there. Great job on not missing workouts, and totally know what you mean about the busy Summer, as soon as the kids get out of school the pace definately picks up keeping them entertained. Keep at it girl...you doing great.

[sandigirl06]

Yeah, Will summer is a busy, happy time! LOVE it...especially this year as I feel sooo much more confident in a bathing suit! Hey, was watching pro-volleyball with my hubby a few days ago and i thought of you. haha. I am sure you are looking great hitting that ball around!!! I still can't get over your pics!

Boss, thanks that's exactly what I needed! I will put together a workout using the outline you gave me. I think I will try the split. This morning my husband helped me. I did some pull ups, push up variation, chest press and resistance bands with treadmill intervals. I think I did a good job because I feel sore.

I am enjoying a yummy omelette and some blueberries before heading off to work. I hope you ALL have a spectacular day!!!!!!

[ironwill]

You go girl.......putt'n all those 20 years old's to shame....... You must be lov'n it...ahhh hubby must be lov'n it too. Lucky dude. VAC for us in a couple of weeks, hopefully get some tan on this mess, a little color sure helps.Thanks for the nice comments....your very sweet..... I assume Jersey shore is like ocean front awesome beach?

[Nokie173]

You go girl.......putt'n all those 20 years old's to shame.......

I have no shame... She makes me want to work harder!!!!

[ironwill]

You go girl.......putt'n all those 20 years old's to shame.......

I have no shame... She makes me want to work harder!!!!

And your doing most awesomely......ahhh.....errrrr.....the 20's on the beach, not aimed at anyone hear, see how good I....errrrr...talk with my foot in my mouth.......

[Boss Man]

The best thing to do then, is make sure when the Foto goes in the Mouth, it's good and sweaty, not clean. The worse it feels, the more it will remind you to not do it again.

[sandigirl06]

Hi, everyone!!! Hey, I am soo sorry for not posting!!! I am so caught up in summer maddness. Working full-time, kids, summer activities...blah, blah blahhhh. Anyway, I have logged on and read some of your posts. Seems everyone is having a great summer. Soooo, tomorrow we are going camping! Yayy, sooo excited. I am actually looking forward to Fall, tho. My favorite time of year! As for my workouts I have shifted my priorities a bit. I am now focusing more on muscle building than fat-loss. So, I have gone to splits and cut down my cardio to two interval sessions twice per week. I am very excited for my new workout and what it may bring!! I realize I may put on a bit of fat in the process and I am fully prepared for that since I plan on going back on a fat-loss phase in the Spring sometime. Ok, as far as my diet goes..... I haven't been doing terrible but def not the best I have ever done. It's summer and soooo many BBQs and ice cream! LOL Well, I have put on a few lbs but nothing I am really concerned about. I am pretty consistant on my workouts. Tomorrow is legs...uugh! Well, have lots to do to get ready for our camping trip. Just want to say...hey!!!

@Trinity-thank you sooo much for the praise!! Yes, being slight in frame is a bit of a burden since extra lbs really do show quickly. Thank you for reading my journal!!! I promise to check-in more often.

[Boss Man]

DON'T apologise for anything .

It's your life and we DO understand .

You are looking wondeful at the moment, but then you always do. You are a beautiful, healthy married lady with youthful maturity, so you have nothing to ever reproach yourself for. You can certainly do what you want to goals wise, you just need to keep believing in yourself and keep believing in the choices you are making.

You have the right emotional, mental and physical abiltiy to be doing what you're doing. Calories wise, you will need to be making sure you're not undereating, because your goal has changed, so I would suggest you aim for the 1,800 average for sedentary females and add another 300 on top of that.

You may find in the future you need to increase ccaloris again, to facilitate more mass, so I'd suggest one of two ways.

Assuming you eat 6 times a day, you could icnrease calories by 300 a day, to avoid a large excess caloric to Fat conversion per day.

So you could increase your calories by 5g Protein, 5g Carbs, 1g Fat ,(49 calories), per meal.

The other way is 5g Carbs, 3-4g Fat, (47-56 calories approx), which would be a good option if you thikn your protein intake is satisfactory.

I'd aim for the future to be eating 1.2g per lb of bodyweight in Protein, but I'd advise perhaps to go above that, but try not to exceed 1.5 g per lb, as too much Protein can increase Gout and Kidney Stone risk.

Hopefully that helps.

We will always be here for you and we will always support you misses, so don't apologise for having a life, because I think you're being unfair to yourself to think you have to.

You will always be incredibly valued and appreciated here, because you have always been wonderful, warm and kind-hearted.

You are your own greatest compliment .