Newer lady member needing diet & workout guidance

**gbrice75** · 11-02-2011, 08:28 AM

You're happy, and feel ahead - really can't ask for more tbh!

**busybody** · 11-02-2011, 08:50 AM

girly...whatever gbrice says, take it as pretty much gospel. the guy knows his shit, especially with cutting. look at this history.
and dont worry about the fact that you're a girl and he's not. dieting is dieting. its just that sometimes chicks got it worse
than we do (as far as keeping those extra lbs off).
I had a quick look at ur diet as well. ugh. wow. scrap it.
start reading up on glycemic index stuff. it will change your life and understanding of what you eat.
sugars are the enemy. if you see sugar written in the nutritional info, and it's over like 4 or 5 per portion, don't buy it
especially if it's something you are going to eat often. sugars are what work hard to keep those lbs on.
and if it were me, those fats are too high. they say that in a 40/40/20 split the fat is ok. i kinda
think this is high.
have g brice write something up for you working with what you like to eat.
and I'll let you know now, you will get used to eating stuff you don't like.
that's dieting. it's work, just like your cardio. but keep at it for the long term.
dieting isn't a month thing. it's a life thing. keep the good habits that you learn.
and don't get discouraged because it isn't falling off like the biggest loser.
i don't care what they say, that's not healthy.
shoot for a lb to two a week. that's do-able and wont have you wanting
to quit before you even get started.

**RaginCajun** · 11-02-2011, 09:19 AM

Originally Posted by girlgymrat

I did weight today and LBB, you are so right...I could only do chest flys without weights. I pulled back on all weights - It will be a little bit before I can be wonder woman again..LMAO!!!

Family...they don't matter. I went to Victoria's Secret yesterday for bras.....ok...wait for it......WAAAAIIIIIITTTTTTTT FFFFFOOOOOORRR IIIITTTTTT!
34 DD. Smoking Hot double d's.....love that plastic surgeon. We were shooting for full Cs. OOOPPPPSSSSS!!!!!

that is the best description i have read all day and probably won't get it out of my head all day! love it!

**GirlyGymRat** · 11-02-2011, 09:37 AM

Walk on over to gb log and u can visualize a little easier. Hahahaha

**Ladyblahblah** · 11-02-2011, 06:19 PM

Originally Posted by girlgymrat

Weigh in day and I am back down to 139.2. Yay!!!! I am pleased but realize that would be further along had I not eaten TREATS. Still easing back into workouts. Weights r where I needed to pull back, esp upper body.

All and all very happy. In past would have gained a good 4 - 6 lbs in sept and Oct so I feel AHEAD in this game. I have not given up hope on losing 4 lbs by end of year. No biggie if I don't. I can't tell u how much joy it will be to start the new year down almost 40 but I will take 35 as a boobie prize.....made a funny!!!!

You'll be able to do upper body resistance training before you know it.

Glad to see that you're on the other side of 140.

Most of all, it's great to hear you say that you're happy!!

**GirlyGymRat** · 11-07-2011, 07:30 AM

I hope I am still on this side of 140 cuz I ate carbs all weekend. Even had to take tummy meds. Feel like crap today. Why do I do that? Had a gathering at my place and everyone brought sweets. I couldn't stop. Uggg. Hate myself.

I did workout both days but not long enough to compensate. Poo.

**SlimmerMe** · 11-07-2011, 09:11 AM

We aren't robots! Just a little glitch.....you are probably back on the horse already. But I hear ya. I do!

**RaginCajun** · 11-07-2011, 01:35 PM

trust me, i am having the same problem. just have to push forward and grind it out some more!

**GirlyGymRat** · 11-10-2011, 07:04 PM

Weigh in Wednesday and I am just at 140...which not too bad considering the damage from last weekend's party at my place....lots of good food (aka...CARBS) and warm apple cider with mulling spices and Captain Morgan spiced rum and cinnamon sticks.....guess I had too many cinnamon sticks!

Getting back to pushing a little more weigh at the gym..still not where I was. Also, spinning my little heart out...I am addicted to spin class! We did endurance training for 1 hour tonight and I am whooped. Instructor started "TABATA TUESDAYS" which is pushing hard for 60 seconds, 10 seconds relax and repeat this 8 times for a set...7 - 8 sets in a class. TABATA for spinning is an adaptation of weight training. It is just a different way of working out...good for fat loss.

Anyway. I have sworn off the candy jar at work. My co-workers tacked some whoopers and starburst to my wall...almost like smeeling salts in a doctors office...what a bunch of goof offs!!!!

**tbody66** · 11-30-2011, 01:31 PM

Okay, I can't possibly chime in on all the madness. Great work, post pics, keep it up, luv ya'!

**SlimmerMe** · 12-01-2011, 10:47 AM

Where are ya girl? Need to see you here.......

**RaginCajun** · 12-01-2011, 02:51 PM

Originally Posted by tbody66

Okay, I can't possibly chime in on all the madness. Great work, post pics, keep it up, luv ya'!

here you go again with pics!!! you missed these also!!!!!!!! and a shot of the new puppies!

**tbody66** · 12-01-2011, 03:24 PM

Okay, well when you step out for a half a minute everyone posts temporary pics, sheesh!!! GGR, you need to post your current workout routine, with specific exercises including sets/reps and poundages, we'll get you back on track with a turbo boost!!!

**GirlyGymRat** · 12-03-2011, 12:38 PM

Originally Posted by 00ragincajun00

here you go again with pics!!! you missed these also!!!!!!!! and a shot of the new puppies!

re

you are so bad....but members disappear and lots happend...the puppies are lookin so good...but I have learned in the past few weeks that the girls need an correction so I am looking to do that in January...which is the soonest the surgeon will touch me. I won't have nearly as much downtime! THANK GOODNESS!!

**GirlyGymRat** · 12-03-2011, 12:43 PM

Originally Posted by SlimmerMe

Where are ya girl? Need to see you here.......

I took a few weeks off. Not making any progress so I figure why bother! I am still hanging out above, below 140, mostly above by half a pound...which is not to bad considering I have been eating so many dang carbs.....I look around and see that I ate most of the tub of choc chip cookie dough....so I should have gained more.

**GirlyGymRat** · 12-03-2011, 12:53 PM

Originally Posted by tbody66

Okay, I can't possibly chime in on all the madness. Great work, post pics, keep it up, luv ya'!

I posted before and after pics on page 8 of this thread. I also had some alterations about two months back. Eye bag surgery...which just makes me look so much more rested and breast augmentation. I had lost so much weight and the girls were just not so perky anymore. I would have rather had lipo and a tummy tuck, but couldn't find a plastic surgeon to do that for me (cuz they claim it wasn't safe since I didn't have enough space since I had leaned out!) so I opted for new girls and very very happy with the results. Seems to have helped the overall look......and I deserved it! Just another step in my transformation!!!!!!

**GirlyGymRat** · 12-03-2011, 01:23 PM

Originally Posted by tbody66

Okay, well when you step out for a half a minute everyone posts temporary pics, sheesh!!! GGR, you need to post your current workout routine, with specific exercises including sets/reps and poundages, we'll get you back on track with a turbo boost!!!

tbody...really glad you back!!!!! missed ya! I been holding at current 140 ish for nearly 6 months. I would love to be at 133, but my body seems to like 140 better. Diet could be tigher...and I will work on that!

current workout:
Sun 30 minutes either run on treadmill or set on highest incline and walk; then 1 hour spin
Mon 30 minutes treadmill run; 45 minute overall weight class. we do high reps. My weights are as follows: 43 lbs lunges and squats, 23 pounds chest and back, 18 pounds triceps and biceps, 13 pounds shoulders.
Tue 30 mintues treadmilll hi incline walk, 1 hour spin
Wed same as Mon
Thu 30 mintues treadmilll hi incline walk, 1 hour spin
Friday everyother week yoga, 45 minute treadmill hi incline walk, 1 hour spin
Sat 45 minutes treadmill (30 min run, 15 hi incline) and weight class, same weights as Mon/Wed

I just worked myself up to the weights I was using pre-surgery. I had been doing TRX for 30 minutes prior to spin on T/H/Sun, but haven't since before surgery.

I am in transition to a new gym and know that I plan to change up the routine a bit, but about the same with at least 3 spin classes a week and some weights.

If I could have Santa give me some presents for Christmas I would like the following

tighter tummy area...which is diet,I know.
rounder booty with no butt sag. ( flat butt thanks to genetics).
more defined shoulders
more definition in the back

Personally, I think my legs look pretty decent....if you saw the pictures earlier in thread, I have other areas that need more attention IMHO!

THX in ADVANCE!

**tbody66** · 12-03-2011, 05:21 PM

Okay, well definitely need to force the weight lifting into the program. Squats, lunges and sldl's will fix the flat butt!

Hey, I just looked at those pics and there was nothing in them that would lead me to recommend any surgery! You better get back after it in the gym and you'll be winning bikini contests by next Christmas!

**SlimmerMe** · 12-03-2011, 07:01 PM

good to hear from you GGR especially THIS TIME OF YEAR.....

**RaginCajun** · 12-05-2011, 01:45 PM

Originally Posted by girlgymrat

re

you are so bad....but members disappear and lots happend...the puppies are lookin so good...but I have learned in the past few weeks that the girls need an correction so I am looking to do that in January...which is the soonest the surgeon will touch me. I won't have nearly as much downtime! THANK GOODNESS!!

bad??? who me??? get them fixed up and jump back on the horse, i know you are ready!

**GirlyGymRat** · 12-10-2011, 05:31 PM

ok. I need to come clean. I am in a bad place right now. Last time I was on the scale I was up almost 3 pounds...and I haven't weighed in since. This is not good cuz in the past, denial seemed easier if I never saw that number on the scale. I am in a bad bad place and I know it. I have not been following any diet, eating cookies by the 1/2 dozen and choclate like it will never be made again. I don't know what has happened to me, but I am gaining. I can see it and feel it in my clothes.

So today, I decided that this bad behavior needed to stop. I ate a salad for the first time in a month. I guess could have been worst, cuz at least I kept working out. Anyway, I am going to try to loose 1 pound for the next 3 weeks and stay on my plan.

I know that these carbs don't luv me back. I have been so good for almost a year and in the 11th month I am blowing it. I mean reallly doing alot of damage. I am not happy with myself. I am so not happy.

**BrownGirl** · 12-10-2011, 05:48 PM

Originally Posted by girlgymrat

ok. I need to come clean. I am in a bad place right now. Last time I was on the scale I was up almost 3 pounds...and I haven't weighed in since. This is not good cuz in the past, denial seemed easier if I never saw that number on the scale. I am in a bad bad place and I know it. I have not been following any diet, eating cookies by the 1/2 dozen and choclate like it will never be made again. I don't know what has happened to me, but I am gaining. I can see it and feel it in my clothes.

So today, I decided that this bad behavior needed to stop. I ate a salad for the first time in a month. I guess could have been worst, cuz at least I kept working out. Anyway, I am going to try to loose 1 pound for the next 3 weeks and stay on my plan.

I know that these carbs don't luv me back. I have been so good for almost a year and in the 11th month I am blowing it. I mean reallly doing alot of damage. I am not happy with myself. I am so not happy.

It happens....But you're back in the game, that's what matters! Good luck!

**tbody66** · 12-10-2011, 05:50 PM

We are here for you. I'll design the program as soon as you say you are ready.

**GirlyGymRat** · 12-10-2011, 05:59 PM

^^^ Ready

I can't stay in this place....I think it is a sort of he!!

**GirlyGymRat** · 12-10-2011, 06:01 PM

Originally Posted by BrownGirl

It happens....But you're back in the game, that's what matters! Good luck!

Awh...and we just met! how very nice of you. This is exactly why I stay on this board. There are very very nice caring good people here. (ok, and an occassional jerk, but they seem to get themselves banned in a hurry LOL)

**GirlyGymRat** · 12-10-2011, 06:15 PM

Tbody....this is the diet that I haven't been following....and will start with tomorrow. I thought the calories alittle high, but GBrice said not to worry on the workout days. Since I work out 6 or 7 days aweek, I plan to follow this routine and see what happens. Can always modify later.

Calories/g P/g C/ g F

Meal 1 Breakfast - 300/29/34/6
Wake up – 16 oz coffee with dry creamer
½ c oats with stevia and cinnamon
½ c 99% egg whites
½ c 2% cottage cheese

Meal 2 Snack – 189/16/4/4
1/2 c cottage cheese 2%
dash of cinnamon and stevia
2 fish oil caps
1 c broccoli

Meal 3 Lunch - 364/42/13/10
6 oz grilled skinless chic breast
Mixed Leafy Salad with balsamic dressing
2 fish oil caps

Meal 4 Pre WO –160/11/15/4
6 oz 0%f fage yogart with stevia and cinnamon
½ med sweet potato with cinnamon

Meal 5 Post WO – 260/28/30/4
Met-Rx Protein plus shake-1 scoop
½ c oats

Meal 6 Dinner- 271/45/4/4
6 0z tilapia (or other fish but not salmon)
6/7 Asparagus spears grilled (pam and drizzle of EVOO and fresh garlic)

Total Daily: 1543 cal/171P/101C/35F

**SlimmerMe** · 12-11-2011, 12:46 PM

YOU HAVE THE MEMORY......and the WILL and the GOODS....

'tis the season to find some reason......and hopefully "reasoning"

**tbody66** · 12-14-2011, 09:12 AM

Where is my GGR?

**RaginCajun** · 12-14-2011, 03:49 PM

Originally Posted by girlgymrat

Tbody....this is the diet that I haven't been following....and will start with tomorrow. I thought the calories alittle high, but GBrice said not to worry on the workout days. Since I work out 6 or 7 days aweek, I plan to follow this routine and see what happens. Can always modify later.

Calories/g P/g C/ g F

Meal 1 Breakfast - 300/29/34/6
Wake up – 16 oz coffee with dry creamer
½ c oats with stevia and cinnamon
½ c 99% egg whites
½ c 2% cottage cheese

Meal 2 Snack – 189/16/4/4
1/2 c cottage cheese 2%
dash of cinnamon and stevia
2 fish oil caps
1 c broccoli

Meal 3 Lunch - 364/42/13/10
6 oz grilled skinless chic breast
Mixed Leafy Salad with balsamic dressing
2 fish oil caps

Meal 4 Pre WO –160/11/15/4
6 oz 0%f fage yogart with stevia and cinnamon
½ med sweet potato with cinnamon

Meal 5 Post WO – 260/28/30/4
Met-Rx Protein plus shake-1 scoop
½ c oats

Meal 6 Dinner- 271/45/4/4
6 0z tilapia (or other fish but not salmon)
6/7 Asparagus spears grilled (pam and drizzle of EVOO and fresh garlic)

Total Daily: 1543 cal/171P/101C/35F

all of that looks good girl! you may want to drop some of the starchy carbs on non-training days and see how your body reacts, keep everything the same but just drop some carbs. sometimes, i go back and reread my own thread to see where all of my downfalls are and how fast i can pick it up from there. it is MIND over MATTER and your MIND isn't in it at the moment. once you want it again, your mind will do the rest of the work, just like before. this is the time of the year that this kind of thing happens and it is how YOU nip it in the butt, which will make all the difference! you know we are here for you and logging on everyday helps me keep the mindset!

**GirlyGymRat** · 12-15-2011, 08:00 PM

Was out of town on biz. I faced my demons on Monday and got on the scale. Sadly up 5....and I can't even say I had fun gaining it! no chipped tooth or old flames...just cookies and some chocolate.

Since I was out of town, I did modify but couldn't follow my eating plan. I agree that the starchy carbs should go when I don't workout...cuz it seems that a few hundred calories DOES MAKE A DIFFERENCE.

My gym closed so my favorite spinning instructor is no longer available, which stinks cuz she was a great hard core instructor and worked our butts off. I am struggling with the new gym, but I will figure it out!! I just don't like "wasting" my time by forgoing intensity. If I am gonna be in the gym, I want a tough workout! The days with good spin instructors are at the same time as my favorite weight classes....so I am thinking I need to just lift in the gym proper, but never have done that....so I am just trying to get through the rest of de***ber without gaining anymore and hopefully loose two or three.

**tbody66** · 12-16-2011, 01:17 AM

I could train you, are you close to the middle of nowhere?

**GirlyGymRat** · 12-16-2011, 08:38 PM

^^^LOL...sadly no!

I did weigh in this morning and I seemed to have dropped 3 in the past 5 days. I just cut back on the calories...probably not the right way...like hardly eat much and didn't eat any dang cookies or chocolate....so I am not as far off target as I thought earlier. Thank goodness ; )

**SlimmerMe** · 12-17-2011, 10:36 AM

^^^ whew! hang in there. That's all we can do!

**tbody66** · 12-17-2011, 10:51 PM

My wife was viewing an "anorexic site" with weight loss tips. Please understand that I know that particular disease is not in the least bit funny. One of the suggestions offered on the site as a way to deal with hunger pains while starving yourself was to curl up in a ball and punch yourself in the stomach, that is our new inside joke advice that we give to each other when one of us says we are hungry! I laughed so hard I cried, then I found out it was a serious piece of advice from someone encouraging others to continue their destructive and unhealthy lifestyle.

**GirlyGymRat** · 12-18-2011, 10:19 AM

^^^ I know gals with this disease, but never really read about the lifestyle and had no idea of the torture they put themselves through. Sadly, nutrition is not understood by the masses and you can control a healthy weight with a little bit of preparation and dedication.

for me, I seem to be on a downward trend! I am working my butt off at the gym, squeezing extra esp cardio, whenever I can!

**tbody66** · 12-19-2011, 11:20 PM

Well, I guess we'll be sticking with the forum coaching sessions. I am looking forward to seeing your weight lifting log here!

**GirlyGymRat** · 12-20-2011, 08:05 PM

weight lifting log...hmmm. That would be new and different for me. You probablay gonna think I lame but I do those classes with full body workout and dumbells, like tonite.

lunges with 20 lb (that is not enough for me but that is what this gym has) so 8 reps, 3 variations, repeat 3 times
bi ceps with 10 lb, 8 reps, 3 variations, 3 sets
triceps, 10 or 7.5 , 8 reps....
squats with 20...
shoulders, 10 lbs....
rows, 10 lbs, 8 reps, 3 variation, 3 sets..
then floor leg workout (no weight)
then 10 min of abs...lots of variation...

and then I did 1 hour of cardio..spinning, my favorite.....I am addicted to spinning!!!! love it!!!!!

**BrownGirl** · 12-20-2011, 09:16 PM

Originally Posted by girlgymrat

weight lifting log...hmmm. That would be new and different for me. You probablay gonna think I lame but I do those classes with full body workout and dumbells, like tonite.

lunges with 20 lb (that is not enough for me but that is what this gym has) so 8 reps, 3 variations, repeat 3 times
bi ceps with 10 lb, 8 reps, 3 variations, 3 sets
triceps, 10 or 7.5 , 8 reps....
squats with 20...
shoulders, 10 lbs....
rows, 10 lbs, 8 reps, 3 variation, 3 sets..
then floor leg workout (no weight)
then 10 min of abs...lots of variation...

and then I did 1 hour of cardio..spinning, my favorite.....I am addicted to spinning!!!! love it!!!!!

Good job girl!!!! I've never tried spinning...it's great that you love cardio!

**SlimmerMe** · 12-21-2011, 11:18 AM

Keep spinning Girl.....

and hoping WE ALL pull thru this time of year. HAPPY HAPPY to YOU!

**tbody66** · 12-21-2011, 12:45 PM

Okay, well I'm proud of you doing your routine with weights, get through the end of the year and maybe we'll set some more aggressive weight training goals.