|
I need to find out if there is a suppliment I should be taking while working out, trying to build muscle, lose fat. Don't know much about suppliments. I guess I will go search the board and see if there is any discussion on it.
Thanks Shushu for swinging by, yes, I'm still cheat free and love it. |
Tuesday March 28th PM
Cardio only Elliptical machine 35 min 2.51 miles 327 calories |
Wednesday March 29
TOO TIRED - Too stressed Took the day off No W/O |
Thursday March 30 Afternoon Exercise
Took a long lunch and went to the gym 10 min treadmill (warm-up) LBWO Leg Ext - 30 lbs 2 x at 12 reps Squats - 80 lbs 1 x at 12 rep Hamstring 30 lbs 2 x at 12 reps 35 lbs at 12 reps Calves Standing Calve raises 27.5 2x at 12 seated calve raises 80 lbs 1x at 12 Inner thighs 70 lbs 3 x at 12 reps - very difficult outter thighs 50 lbs 3 x at 12 reps 20 min Elliptical machine Leg presses 1 x at 12 rep Abs bench - 1 x at 25 machine 2 x at 25 Obliques - 3 x at 50 lbs Elliptical - 20 min (1.41 miles) Some days you feel like you have had a great workout - today was not one of them! I just felt like I didn't work my muscles to the high points (or to the fullest). But oh well, I did exercise. Saturday morning will be a full hard core LBWO! If ANYONE reads this, and knows ANYTHING about suppliments, please give me your input - I need to know some advice on what suppliments I should be taking to build muscle - burn fat! I know there are some out there, but just not sure how much I should take and what I should take. Which ones are good? I'm pretty new to all this working out stuff, however, I am getting better! I'm on my 5th week - and each week I can see my muscles starting to form, (underneath the fat) I can see the inches disappearing and my strength is increasing. |
Quote:
Did someone fix your weight training plan for you? I'm glad you are making some nice progress. :) |
Quote:
Kinda/sorta - I met with a personal trainer (my gym allows 2 private visits) - He suggested doing warm-up for 10 min then weight training - he suggest 2 x a week for upper and 2 x for lower - then do cardio for 15 min (if I want) I'm trying to do cardio 5 x's per week, the days off of weight training I do about 30-45 min of cardio. Any suggestions? I've heard Creatine is the suppliment to take - I drink a protein (Designer's Whey Protein) after my workouts (usually an hour after) so I think I will start mixing some creatine in with it as well. I am seeing progress, but being impatient, I want it now! But it is coming. I am proably going to do a BFL (Body For Life) challenge 5/1. But in the meantime, I'm just getting used to exercise and making it a WOL. |
Day 1 of 84 - BFL challenge
Weight when I took measurements 202 - dropped 6 lbs in one night - holding a ton of water - but finally released it! Beginning Weight as of this morning 196 Waist 38 3/4 (OMG) Hips 45 1/2 (yikes) chest 40 neck 15 calf 15 1/2 thigh 25 1/2 - this is just plain sick Body Fat % 42.36 (this can't be right, its totally obese) Lean Body Mass 114 BMI 32 (not sure what BMI is - but thats my number) Goals - first and foremost, I gotta lower the body fat % - that is just rediculous and its sick that its that high. I want to be realistic, so I'm hoping to get the body fat % down to 33 % - My ultimate goal is to get it in the 20's, but will be happy for now if I can get it in the 30's - I will then work on getting it lower. Second goal is to complete this 12 week challenge - I don't want to be a quitter I want to say I did it. No matter how much weight I lose or don't lose, I know that in 12 weeks if I stick to the program, I should see some results. Begin time 5:23 am Ending time 6:30 am (53 min - 5 min was warmup time) Treadmill 5 min (warmup) UBWO CHEST Incline Dumbbell Press 12x ~ 3lbs (6 lbs total) 10 x ~ 5 lbs 8x ~ 8 lbs 6x ~ 10 lbs 12x ~ 8 lbs Duimbbell flyers 12x ~ 8 lbs *not sure I hit the high point, might want to go up to 10 lbs for the last 12 reps SHOULDERS Side Raises 12x ~ 3lbs (one in each arm in all) 10x ~ 5lbs 8X ~ 5 lbs 6x ~ 8 lbs 12x ~ 5 lbs Seated dynbbell press 12x ~ 5 lbs BACK Wide Grip pulldown 12x ~ 12.5 (really easy) 10x ~ 25.0 8x ~ 37.5 6x ~ 50.0 12x ~ 37.5 One arm dumbbell 12x ~ 8 lbs (probably need to go up to 10 lbs next time) TRICEPS dumbbell extensions 12x ~ 1 lbs (start iwith with 2 lbs next time) 10 x ~ 3 lbs 8x ~ 5 lbs 6x ~ 8 lbs 12x ~ 5 lbs (might do 8 next time) Machine triceps 12x ~ 30 lbs BICEPS Seated dumbbell curls 12x ~ 3 lbs 10x ~ 5 lbs 8x ~ 8 lbs 6x ~ 10 lbs 12x ~ 8 lbs Hammer curls 12x ~ 8 lbs It was a pretty good workout, I hit my high point on several of the exercises, will modify my next UBWO which will be on Friday |
Day 2 of 84 (BFL CHALLENGE)
Cardio Day
Begin time 6:00 am - Ending time 6:20 am Elliptical 20 min - hit my high point! Felt GOOD! |
C1 - DAY 3 of 84 - Wednesday, April 12
Begin time 5:24 am
Ending time 6:31 am LBWO - 5 min warm up - bike Quads Leg Extensions 12x ~ 10lbs 10X ~ 20 lbs 8 X ~ 20 lbs 6 X ~ 30 lbs 12x ~ 25 lbs Squats (machine) 12x ~ 100 lbs Hamstrings lying leg curls 12 X ~ 10 10 x ~ 20 8 X ~ 25 6 x ~ 30 12x ~ 20 Dumbell lunges 12x ~ 8 lbs (killed me) CalvesSanding Calf raises 12x ~ 12.5 10x ~ 25 8x ~ 25 lbs 6x ~ 37.5 12x ~ 25 lbs Angled calf raises 12x ~ 8lbs (might need to move dumbbells to 10lbs next time) Abs Ab Roller 12,10,8,6,12 (did Oblique machine ~ 50 lbs - 12x each) decline sit-ups 12 x's (NEVER AGAIN - killed my back) Incline bench was too much - Felt the ab workout was not all that it could have been - next LBWO will need to revamp my ab workout - not happy with what I did today. Inner Thighs Hip Abduction 1 ~ 30lbs 2x ~ 50 lbs (next time last 12, move to 70 lbs) Outter thighs Hip Abduction 3 ~ 50 lbs My legs feel shakey this morning, I know I had a pretty good workout. I can feel my hamstrings burning already - so I know sitting down tomorrow will be a bit painful. |
Measurements
3/8/06 to 4/9/06 3/8 Waist 41.5 4/9/06 38 3/4 inches lost = 3 3/4" (yay) 3/8 Hips 48 4/9/06 45 1/2 inches lost = 2 3/4 " 3/8 chest 43 4/9/06 40 inches lost = 3" 3/8 calf 17 1/2 4/9/06 15 inches lost = 2 1/2" 3/8 thigh 29 1/4 4/9/06 25 1/2 inches lost = 3 3/4" In one months time, I lost a total of 15 3/4" - Very happy with that! |
C1 - Day 4 of 84, Thursday April 13th
Neck in horrible pain this morning - slept in, body needed the rest.
Worked out on empty stomach during lunch - 12:15 - 12:40pm Cardio Elliptical Machine 22 min (I think I hit a 9) Will work harder next time on hitting my high point. Legs feel tight today. |
C1 - Day 5 of 84, Friday April 14
Bengin time 5:39
Ending time 6:35 Warmup 5 min treadmill Chest Incline dumbbell press 12 - 3lbs 10 - 5 lbs 8 - 8 lbs 6 - 10 lbs 12 - 8 lbs Dumbbell flyes - 12 - 8 lbs Shoulders Side raises 12 - 3 lbs 10 - 5 lbs 8 - 5 lbs 6 - 8 lbs 12 - 5 lbs Seated Dumbbell press 12 - 5 lbs Back Wide grip pullovers 12 - 12.5 10 - 25.0 8 - 37.5 6 - 50 lbs 12 - 37.5 lbs one arm dumbbell 12 - 8 lbs Triceps dumbbell extensions 12 - 3 lbs 10 - 3 lbs 8 - 5 lbs 6 - 8 lbs 12 - 5 lbs Machine triceps 12 - 35 lbs Biceps incline dumbbell curls 12 - 3 lbs 10 - 5 lbs 8 - 8 lbs 6 - 10 lbs 12 - 8 lbs Hammer curls - 12 - 8 lbs Shoulders were worked hard and Biceps, next time will need to work back harder. |
C1 - Week 1 - Day 6 - Saturday, April 15 2006
Cardio
Elliptical Machine 20-HIIT Sunday - FREE DAY - No exercise! |
C1, Week 2, DAy 8, Monday, April 17, 2006
LBWO
5 min warm-up Recumbant Bike QUADS Leg Extensions 12 ~ 10 lbs 10 ~ 30 lbs (did this on accident - meant to be 20) 8 ~ 25 lbs 6 ~ 30 lbs 12 ~ 25 lbs leg squat machine / 12 ~ 100 lbs HAMSTRINGS lying leg curls 12 ~ 10 lbs 10 ~ 20 lbs 8 ~ 25 lbs 6 ~ 30 lbs 12 ~ 25 lbs Dumbbell lunges 12 ~ 8 lbs (definitely hit a 10) burned! Calves Rotary Calf machine 12 ~ 50 lbs 10 ~ 60 lbs 8 ~ 65 lbs 6 ~ 70 lbs 12 ~ 60 lbs (next time raise all the weights) angled calf raises - 12 ~ 8 lbs (next time go to a 10 lbs) ABS Ab roller Ab machine Inner & outter Thighs on Hip Abduction 12 ~ 30, 12~ 50, 12 ~ 70 |
C1 - WEEK 2, DAY 9 OF 84, TUESDAY APRIL 18th
Tired this morning, but got up and made it happen! I love the new me!
Cardio 20 min Elliptical Machine - HIIT |
| All times are GMT -6. The time now is 05:52. |
Copyright © 2000-2024 Active Low-Carber Forums @ forum.lowcarber.org
Powered by: vBulletin, Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.