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.

Hi there. The only supplements I take with any regularity are my multi-vitamin and creatine. Lately I've been taking DHEA and 5-HTP. I use protein powder for after weight training and mix the creatine 5 gr. with it. As far as fat burners, I have no suggestions for that.

Did someone fix your weight training plan for you? I'm glad you are making some nice progress.

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

Cardio Day
Begin time 6:00 am - Ending time 6:20 am

Elliptical 20 min - hit my high point! Felt GOOD!

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!

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.

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.

Cardio

Elliptical Machine 20-HIIT

Sunday - FREE DAY - No exercise!

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

Tired this morning, but got up and made it happen! I love the new me!

Cardio
20 min Elliptical Machine - HIIT