Jena's Journal.

[MissJenaKay]

Hello all, I've deicded that it may be beneficial to make myself up a journal for me to keep track of what I eat and workouts and whatnot. So.... Here we go...

Today is a somewhat off day. I just feel really ew and I have sore muscles from a workout that I did a couple days ago that I didn't stretch well enough after.

Weight today :: 226.25

9:42 Wake up. (I woke up late. D: Stupid sleeping too much)

9:50 Breakfast
-- 1/2 pepper, onion, mushroom omelet (about a cup worth) with a little catsup.
-- 8 oz glass of water.

10:22 Workout (After I walked to four blocks to the gym. ) Drank 20 oz of water while working out.
-- 20 minutes on treadmill at about 4mph.
-- 20 minutes on (don't know the name) a machine that kind makes it feel like you're ice skating, like, you push your legs out to the side and down, but in a sort of walking motion.
-- Crunches, 2 sets of 20
-- Lying Oblique Crunches, 2 sets of 20
-- Leg lifts, 2 sets of 10
-- Leg...? (where you hold your heels off the ground about six inches, count to ten, open your legs, count to ten, close them and repeat) - 2 sets of 40 seconds
-- Plank, 2 sets of 30 seconds

11:40 Post Workout
-- 20 oz Protein Milkshake :: ice, frozen yogurt, milk, protein powder (possibly something more, but I don't make it, so I'm not sure.)
-- 4 oz grilled chicken breast on a sesame seed bun.

2:30 Lunch?
-- 1 c KASHI Go Lean Crunch!
-- 1/2 c Fat Free Milk
-- 17 Wheat Thins
-- 20 oz Water

5:30 Dinner
-- 2 c (I think, maybe a little more) Naked Burrito :: Shredded Pork, Cilantro Rice, Black Beans, Corn, Onions, Cheese, Sour Cream
-- 20 oz Diet, Lipton citrus green tea

7:20 Snack
-- 1 cup homemade parfait, low fat vanilla yogurt, blueberries, strawberries and a little granola cereal. Yum. :]

10:22 Late Snack
-- 1/2 c Chex mix Cheddar
-- 8 Wheat Thins

[Boss Man]

Good start. Pleased to see this, I really am .

[MissJenaKay]

Good start. Pleased to see this, I really am .

So glad to please you, Boss. :] :]

[MissJenaKay]

Today was a kind of bad start. I woke up at the normal time, but lied in bed talking on the phone for about an hour before getting up. :/

8:35 Wake up

9:40 Breakfast
--3/4 c KASHI Go Lean Crunch!
--1/2 c Fat Free Milk

10:05 Workout
-- Treadmill: 25 minutes @ 3 mph
-- Lat Pulldowns: 3 sets of 12 at 50 lbs.
-- Rear Delt Rows: 3 sets of 12 at 30 lbs
-- Shoulder Press: 3 sets of 12 at 20 lbs
-- Delt Raises: 3 sets of 12 at 20 lbs
-- Chest Press: 3 sets of 12 at 20 lbs
-- Lower Back: 3 sets 12 at 50 lbs

11:20 Post Workout
-- 20 oz Protein Milkshake ::: milk, ice, whey protein powder, frozen yogurt, vanilla(?) (Don't make it myself, so not sure.)
-- Ham and Mozzarella Sandwich :: Ham, Mozzarella cheese, Romaine Lettuce, dijonnaise dressing, on wheat roll.

2:15 Lunch
-- 20 oz Sobe Lifewater, Pomegranate
-- 3 oz Grilled Chicken Breast
-- 1 sesame seed bun
-- 1 cup of fresh grapes and pineapple (yuuummm)
-- 1 oz (?) of handmade french fries
-- a few tablespoons of nacho cheese (Yes, I know, fries and cheese? Terrible. Just, wanted something a little different than normal. Plus, the healthy places were closed.. D:)

5:10 Dinner
--Turkey Provolone sandwich (no mayo, on white bread, didn't have a choice)
-- 8 oz Naked Juice, Green Machine.

7:20 snack
-- 16 oz Parfait. (Bad for me? probably, but I didn't even care today)

Hey guys, I've realised that I've been focusing so much on diet, that I haven't figured out a good workout routine. I mean, I go to the gym on tues, thurs, fri, sat, sun, but I have no real plan when I go, I just kind of wing and I think I could get much better results if I actually had plan. Anyone willing to help??

[Boss Man]

I'll readjust and re-jig this for you.

10:05 Workout
-- Treadmill: 25 minutes @ 3 mph
-- Lat Pulldowns: 3 sets of 12 at 50 lbs.
-- Rear Delt Rows: 3 sets of 12 at 30 lbs
-- Shoulder Press: 3 sets of 12 at 20 lbs
-- Delt Raises: 3 sets of 12 at 20 lbs
-- Chest Press: 3 sets of 12 at 20 lbs
-- Lower Back: 3 sets 12 at 50 lbs

Add Legs in here.

Dumbell Squats, (2 sets of 12 at 25lbs per DB)

Lunges, (2 sets of 12 at 25lbs per DB) if that feels awkward or difficult.

Hamstring Curls, (2 sets of 12 at 50lbs per DB)

-- Lower Back: 2 sets 12 at 50 lbs

-- Chest Press: 2 sets of 12 at 20 lbs

Cable Rows instead of Pulldowns, (2 sets of 12 at 50lbs)

E-Z Bar Curls, (1 set of 12 at 40lbs)

You're doing some Bicep and Tricep work with the Press and Row movements, so I kept the direct Tricep stuff out and added a little direct Bicep work.

-- Shoulder Press: 2 sets of 12 at 20 lbs

-- Treadmill: 25 minutes @ 3 mph

This should work a bit better for you hopefully.

[MissJenaKay]

I'll readjust and re-jig this for you.

10:05 Workout
-- Treadmill: 25 minutes @ 3 mph
-- Lat Pulldowns: 3 sets of 12 at 50 lbs.
-- Rear Delt Rows: 3 sets of 12 at 30 lbs
-- Shoulder Press: 3 sets of 12 at 20 lbs
-- Delt Raises: 3 sets of 12 at 20 lbs
-- Chest Press: 3 sets of 12 at 20 lbs
-- Lower Back: 3 sets 12 at 50 lbs

Add Legs in here.

Dumbell Squats, (2 sets of 12 at 25lbs per DB)

Lunges, (2 sets of 12 at 25lbs per DB) if that feels awkward or difficult.

Hamstring Curls, (2 sets of 12 at 50lbs per DB)

-- Lower Back: 2 sets 12 at 50 lbs

-- Chest Press: 2 sets of 12 at 20 lbs

Cable Rows instead of Pulldowns, (2 sets of 12 at 50lbs)

E-Z Bar Curls, (1 set of 12 at 40lbs)

You're doing some Bicep and Tricep work with the Press and Row movements, so I kept the direct Tricep stuff out and added a little direct Bicep work.

-- Shoulder Press: 2 sets of 12 at 20 lbs

-- Treadmill: 25 minutes @ 3 mph

This should work a bit better for you hopefully.

Should I do the same thing every day? Or should it change? Also, cardio... before or after weights?? I don't know if I'd be able to do it after weights because I'm afraid muscles would be too tried and I'd trip or something. D: I'm klutzy enough without being tired. Haha. Also, I think you over estimate the strength of biceps, I SUCK at doing curls. So most likely, 40lbs isn't going to happen, I can try though. Also, whats an EZ bar?? I feel so dumb, but I've never had access to free weight type equipment ever in life. tiny high school had an "okay" weight room with a very modest set of weight machines, but no free weight anything or cable anything, so I don't know how to use anything other than like.... well I don't what they;re actually called. The only machines I have experience with are ones that are the solid bars and they direct the movement by only being able to be used one way..... (I feel really dumb not knowing any of this....) But in any case, I don't want to end up hurting myself or something because I don't know how to use it.

Oh, a couple really dumb questions.... how do you do squats, and then how do you do them with dumbbells??? and how do you do hamstring curls with dumbbells???

Gosh I feel stupid now.... D: D:

[Boss Man]

Should I do the same thing every day?

(Do it every other day)

Also, cardio... before or after weights??

(After weights as listed. The schedule was done in a specific order, so just stick to the order. If you think you'll have problems with Cardio aftewards, use an exercise Bike, preferably a recumbent one if there is one, the one with a seat not a saddle, to help support your body.)

So most likely, 40lbs isn't going to happen, I can try though. Also, whats an EZ bar??

(If you're concerned, then switch the Curls to 30lbs for now. An E-Z Bar is one that looks a bit like a "W")

Oh, a couple really dumb questions.... how do you do squats, and then how do you do them with dumbbells???

1. You hold the Dumbells either side of the body and pretend your sitting down on a seat, so you're squatting down, pushing the butt out.

2. The Knees should not extend in front the Toes, they should be over the top of the Feet, when you're at 90 degrees.

3. You then reverse the movement, until your vertical again, thne repeat for the number of reps.

and how do you do hamstring curls with dumbbells???

(I was talking about a Hamstring Machine)

Check this link for a visual demonstration of the Squats.

Dumbell Squats

[MissJenaKay]

Should I do the same thing every day?

(Do it every other day)

Also, cardio... before or after weights??

(After weights as listed. The schedule was done in a specific order, so just stick to the order. If you think you'll have problems with Cardio aftewards, use an exercise Bike, preferably a recumbent one if there is one, the one with a seat not a saddle, to help support your body.)

So most likely, 40lbs isn't going to happen, I can try though. Also, whats an EZ bar??

(If you're concerned, then switch the Curls to 30lbs for now. An E-Z Bar is one that looks a bit like a "W")

Oh, a couple really dumb questions.... how do you do squats, and then how do you do them with dumbbells???

1. You hold the Dumbells either side of the body and pretend your sitting down on a seat, so you're squatting down, pushing the butt out.

2. The Knees should not extend in front the Toes, they should be over the top of the Feet, when you're at 90 degrees.

3. You then reverse the movement, until your vertical again, thne repeat for the number of reps.

and how do you do hamstring curls with dumbbells???

(I was talking about a Hamstring Machine)

Check this link for a visual demonstration of the Squats.

Dumbell Squats

Okay, question, doing more leg work won't make legs much beefier will it? I have a TON of muscle in legs and I'm afraid that If I keep training them too much, I'll end up with big manly legs. D: D: Not goal. Also, is there a reason to do cardio last? Or is it just a preference thing?? I don't know how this kind of stuff works so I'm trying to figure out the "why"s of things.

[Boss Man]

Don't sweat it on the Legs, it all helps. You're not going to get beefy Legs unless you eat about 3,500+ calories a day and train 2x as hard as is being reccomended.

You do Cardio afterwards, incase any fatigue from Cardio beforehand affects weights workouts. If you do weights first then afterwards start to fade a touch on the Cardio, it doesn't matter.

I just want to let you know I'm proud of you for trying to do this. This is so much more of an improvement from a few weeks ago, when you sounded like the typical "I can't" person, to become one who says I will and I'm going to try and not let things get in way.

I'm so happy with the change in attitude / approach Jena. This is so much more proactive and positive and will be much better for you, to build confidence and improve your overall wellbeing and feelings about yourself.

I have believed you could be this kind of tryer and it means a lot to see you wanting this change and trying to work towards it.

GOOD LUCK

[MissJenaKay]

Don't sweat it on the Legs, it all helps. You're not going to get beefy Legs unless you eat about 3,500+ calories a day and train 2x as hard as is being reccomended.

You do Cardio afterwards, incase any fatigue from Cardio beforehand affects weights workouts. If you do weights first then afterwards start to fade a touch on the Cardio, it doesn't matter.

I just want to let you know I'm proud of you for trying to do this. This is so much more of an improvement from a few weeks ago, when you sounded like the typical "I can't" person, to become one who says I will and I'm going to try and not let things get in way.

I'm so happy with the change in attitude / approach Jena. This is so much more proactive and positive and will be much better for you, to build confidence and improve your overall wellbeing and feelings about yourself.

I have believed you could be this kind of tryer and it means a lot to see you wanting this change and trying to work towards it.

GOOD LUCK

Thanks, Boss! :] only concern about legs is that because of body structure, I havea very narrow waist, very wide hips and thick thighs, I'm afraid that if thighs get too bulky, I'll end up having even more troubles finding pants that fit.

[MissJenaKay]

Its concerning, yes but I wouldn't worry about it. If you strengthen your legs this doesnt have to mean they have to get bulkier. The muscles in your lower body are the largest ones and they will form part of your metabolic recovery. Think about the calories that will be required to feed those big muscles. If you strengthen them, your metabolism will follow and evenutally you'll be burning more calories (hopefully fat) because the muscles will demand more. In effect weight loss. The other thing to think about is in evolutionary terms, we were designed to walk alot so we needed strong legs. In today's worlds, we really spend most of our time sitting so what does our body do? shuts down metabolism accordingly. In workout terms, take this test. Do your treadmill and see how you feel. Next day, skip the treadmill and do 3x15-20 reps of lunges each leg instead then see how you feel. You can't duplicate this with upper body. In metabolic terms, your cardio time is basically the time your body will use up calories. If you did the lunges, your metabolism would be elavted for 16-24 hours after, burning up way more cals in the process. This is what we want - sleep and burn fat.

If your going to school, your busy, so I would save the cardio for later and stick to the weights and don't be scared to do the legs, there's really no downside.

No downside? I'm manly enough as it is. I don't need manlier legs. D: Yes, I'd love to burn all the extra calories, but I would reeeally not like to make shopping any more disheartening and depressing than it is.

[MissJenaKay]

Okay, today is going to be crazy, I woke up late, I have no food really and I'm stressing out. D:

8:35 Wake up

8:40 Breakfast
-- Ham and swiss sandwich on wheat bread
-- 8 oz Naked Juice, Green Machine

11:20 Lunch
-- Naked Burrito
--Tea

2:15 Snack
-- Non-fat frozen yogurt, made with real yogurt. (SO GOOD)

5:30
-- Grilled Lemon Chicken
-- Potatoes, mashed.
-- Mac and cheese
-- Apple

9:05
-- 1/2 c Chex Mix Cheddar
-- 16 Wheat Thins
-- 8 oz milk

Today wasn't a great day, didn't make the best food choices, I've been really impulsive lately.

Also.

@ Brent :: Okay, I'll take your word for it and see what happens.

@ Allison :: I know the french fries were a terrible idea yesterday, but I have some reasons why I really just needed to break down and indulge in bad for you food. Also, ham and swiss is bad for you? D: I didn't know that. Also, I drink the protein milkshakes because I have no money to go buy own protein and it's either get it in a milkshake or in a fruit smoothie, which vanilla powder in a fruit smoothie just sounds gross.

[MissJenaKay]

I drink whey protein with water. If you can't stand the taste of that, ask for whey protein with milk. Skip the frozen yogurt and added sugar.

Deli meats, I think especially ham, are high in sodium...and ham + cheese sounds like a lot of unnecessary fat to me.

I'd suggest that you stick to water for drinks, too...Sobe stuff has either sugar, or if it's diet then chemical sweeteners, which isn't doing you any favors, and juices, even Naked juice which is good stuff, are very high in calories for what they are.

But I know these are major changes and you're getting there step by step...which is awesome... point was that if you are so worried about getting bigger thighs that you don't want to do any kind of strength training for your legs, you should start by working on your diet.

With the protein powder, I don't know if I can get the protein powder in just milk, I would do that if I had the stuff myself, but I can't order a glass of milk with protein, there's no price for that and they wouldn't do it. If I want milk, then I have to buy a bottle of milk, and I don't know if I could buy that and then ask them if they could put protein powder in it. :/ Dilemma....

Okay, I think I should keep the naked Juice in diet purely because I struggle to get enough calories in. So maybe I should keep the juice for now until I can find healthy way to get calorie count up.

Don't worry about diet slipups right now - your objective is to form a habit of making notes of everything you eat. Same as workouts, just keep writing things down and form a "habit" of doing so.

For right now, don't worry about why you ate fries or whatever. Just write. Here is the end-game so you know where this is headed: After a month, you can have a look back at your diet/workouts/whatever else and then think about each item in the context of progress towards your goal. So, lets project ourself into the future. Say your goal for the next 30 days was to lose 5 pounds. Say you lose 2. Then you can look back and say - well, what part of diet could have been different? How could workouts be different? Then we "tweak" Remember, we don't want drama - so no dramatic diet changes. Just eat/workout and write it down.

This is the start of Habit 2 Begin With the End in Mind. You already launched habit 1 "Be Proactive" by deciding to ask the questions and keep the journal.

Habit 3 is Put First Things First so when you feel you are ready for that, we can start adjusting food/diet/life...see where I am going with this?

It's a framework where the ultimate goal is to take responsibility for your own actions.

You can apply this to your schoolwork, relationships, finances, whatever - it works.

As weird as this sounds, I don't like to really set short-term goals, I'd rather work towards one long term one.... Is that odd?? I guess I just hate being disappointed when I don't reach a goal, so I'd rather just have a goal in mind without a deadline so that I can't disappoint myself. This is probably not a good strategy... But I don't know if I'd be willing to make short-term goals, I'm just so annoyed at the idea of messing up goals. :/ Also, I'm still waiting for book to be delivered, it's supposed to be here tomorrow. I'm kinda excited.

[MissJenaKay]

So you can't say, "Hi, I'd like the protein milkshake, minus the yogurt and other crap?" Then they can just charge you for the regular milkshake? Strange.

I'd just feel plain odd asking anyway.... But I guess I can try it tomorrow.

milk is a good post w/o supp anyway. Just have the milk and leave it at that. It's like 9g protein and at this point in your diet/workout/lifestyle changes I think that is good. Deal with the rest later and don't get hung up on the small stuff.

Unless I eat a ton of stuff, I never get much protein, so I try to get a protein shake every day I work out.

[MissJenaKay]

Your goals need a timeframe otherwise they just become wishes. You could slip down the slope procrastination. I been there done that and let me tell you its a long climb back up that slope.

Nothing you say is "odd" nor is it wrong. I am just offering you up some ideas, which of course you are free to accept or reject. I don't really like a bunch of short-term goal either but they make the long-term goal more manageable. Rather than disappointment, maybe we should measure progress towards goals. So lets say you don't make a goal (ie.5 pounds) but you get three, still better than nothing, see what I mean? Maybe we need to work on interpretation of results?

Whatever you do, keep asking the questions...

Okay, thanks. :] Now, what did you mean by "work on interpretation of results"? Also, the "progress towards goals" I'm not entirely sure what you mean. Maybe it's just the way it's worded, but it's not clicking with me.