10-02-2007, 04:51 PM
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m007 goals.
well for the past few months i've gotten my poor eating habits out of the way and i am ready to move on to the next step..eeek!!! i've lost those few xtra pounds and am ready to hit the gym and tone up...i was wondering if anyone could possible look over my fitness regimin and let me know if i need to tweak it/improve it/or completely change it!? heres an example of a food menu for the day as well...
breakfast: oatmeal w/ raisins and splenda packet gold standard protein shake am snack: 2 choc/peanut butter rice cakes & peanutbutter lunch: salad (balsamic dressing) & 1/2 sandwich fuze slenderize afternoon snack: yogurt w/ 1 scoop of protein dinner: salmon or chicken, brown rice, veggies dessert: frozen fat free cool whip and blackberries (omg tastes just like icecream) pm snack: protein shake and i drink water cont. thru-out the day... heres my fitness program that i've started... Lower Body: 2 days week/4 sets (2 light/2 heavy) Legpress Hip Abduction Hip Adduction Seated Leg Curl Leg Extension Standing Calf Raises Upper Body: 3 days week/3 sets (2 light/2 heavy) Lat Raises Chest Fly Pullover Bicep Curl Tricep Extension Compound Row Abs: 5 days Roman Chair Rotary Torso Fitness Ball Medicine Ball Crunches Cardio: 40 min/5 days a week i tend to mix it up due to the fact that i HATE HATE HATE cardio. I really appreciate it! Let me know if this is alright?! aah it's taken me months to post this! Thanks for being so patient w/ me! hehe! Thanks in advance for ur imput!!!!         
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10-03-2007, 06:10 AM
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Honestly, I dont know all too much, so we'll let the pro's chime in with real info, but as far as Im concerned that looks pretty good. Looks like you have plenty of different workouts to help many areas.. Good foods too.
 We'll see what the others have to say about it.
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10-03-2007, 11:19 PM
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m007 sorry it took so long to get responses to these. I've been crazy busy lately. I'm not a big fan of splenda or any other artificial sweetners. Mostly because I feel the risk outweighs the benefits. I see no problem with sugar in your case. Also do you happen to know your heigh and weight and body fat percentage? From your meal plan it seems like your going to be taking in a lot of proteain also depending on what brand you choose a lot of calories.
You exercises look good. I'm a big fan of compound exercises and multi jointed exercises. I think a nice set of lunges and squats with even light weight would be a great start.
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10-04-2007, 01:34 AM
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e36 - thanks so much! ur always so encouraging and optimistic!
 i love it! josh - thanks for your imput!!! no worries about being an ENTIRE day late on ur reply...jk....we all get busy and are not always able to communicate via forum wi-fi 24/7...lol...well i'm 5ft. 1 inch..and 113 lbs...i'm not sure sure of my body fat percentage (whats the best way for me to get this calculation?)...the protein powder that ive been using is optimum nutrition gold standard 100% whey, @ 130 calories per serving...i carry my "soft" weight (as i like to call it) in my tummy...my goal is to achieve a look like the following...  i'm not looking to get super stick nicole richie skinny, but i am looking for more tone and definiton (unfortunately i know its not going to happen over night..lol).....legs & arms have never been a problem...but my mid section has always been my trouble area and i'm ready to kick it into high gear and work on myself as much as i can....why not the spenda? and do u think i should cut down my daily protein intake? Any other tips/suggestions on being able to hit my goal? Thanks again in advance for helping me out!
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10-04-2007, 01:43 AM
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Oh man I just clicked out of the post right before I hit submit. I think you'll do fine at 1.6g per kg of body weight. So just some rough math about 51 grams of protein and you should be good. I'm not a fan of artificial sweetners because there is just much possibilites down the line with potential side effects. Sugar is natural and the bad really isn't that bad at all.
As far as body fat percentage a great way to check it is through bio-electrical impedence. Omron makes a nice unit and it's cheap around $50. If you know some cool people at the gym they can usually hook you up with a free test. It only takes a few seconds. m007, I think the biggest thing will be changing your diet. You don't seem that out of shape from what you've been describing so the weight training will make a big difference also. We have a nice little weight loss tracker here that you can keep track of stuff, I would highly suggest keeping a photo journal even if it's just for you if you don't end up getting a body fat device. This way you can see the change slowly over time.
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10-04-2007, 11:42 AM
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M, It looks like you are missing the big 3 when it comes to lifting. The lat pulldown, the bench press and the squat. Try adding those in first, and then doing the other exercises.
I use splenda and sweet and low. I haven't seen anything outside of the rat studies of the 80's that were negative. Sorry josh, but white sugar is not natural. Our bodies were not meant to injest that much *ose (sucrose, fructose, lactose...) in a sitting. I'd rather avaoid the insulin spike.
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10-07-2007, 09:07 PM
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Stevia is a sweetener that is awesome, and has none of those other issues associated with splenda or sweet and low like sacchrin or whatever .
Ask about it at your local health food store or even GNC may carry it . we buy it at whole foods and i use it in my green tea instead of sugar it is good stuff. Joe
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10-08-2007, 05:36 PM
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10-08-2007, 09:04 PM
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I just eat good ol regular sugar. and plenty of it..
 /DevilsAdvocate
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10-10-2007, 04:38 AM
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Thanks Josh!
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10-10-2007, 02:00 PM
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They are a lot cheaper there. I need to pick up another one also soon. Beats a trip to the lab to use the BodPod.
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10-23-2007, 04:25 PM
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well i thought i would post a little bit of an update since i've been super busy lately!!! well my omron came! yay! and here is where i'm at so far. Day 1. (10/12) Weight: 113 lbs BF: 24.7% Day 11. (10/22) Weight: 111 lbs BF: 22.3% making progress! eek!!! 
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10-23-2007, 09:26 PM
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Nice! Congratulations.. So far, so good. Keep us updated as to where it goes from here.
Also, are you stickin with the stuff you have posted? or did you add any different exercises in? Good job!  
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