Ronda's Log

[rondastarr]

I tried to think of an imaginative title, but sadly…

Hi everyone! I’m not especially new to the site, I have been lurking around here for awhile now, but I am somewhat new to MWA. I didn’t think I would be interested in keeping an online log like this but as very few… ok pretty much no one, in my “real life” is that interested in my gym activities and seem to think they are somewhat odd I figured perhaps here I could gain some support for my goals.

I am 5’4", 28 yrs, BF 25-27% and have lost 45 lbs since January, going from 215 to 170, and am currently in a “recomposition phase” at least according to my trainer. Meaning I have not lost any weight but have gained muscle and lost a few more inches. I would like to lose another 40-50 lbs, depending on what it looks like when I get there. I have heard whispers of me being a powerlifter one day from my trainer but I told him we could wait and see what happens for now, lol.

My biggest problem is my diet. It’s not that eat bad stuff, I just generally don’t eat enough to lose weight. I have a slight complication as a Type 1 diabetic, meaning I really need a certain amount of carbs in my diet and cannot cut those out in anyway. I did ask around and got some good information on what it is I need to eat in order to promote wieght loss (more protien, more fat, minimum amt. of carbs possible) and I am doing my best to stick to the diet plan.

I just really wanted to be able to tell other people when I increased my dead lift or even did something I didn’t think I could do at the gym and not have them look at me oddly. Such as tonight, I finally got up to 135lb dead lift, that is from starting to dead lift back in June with an empty bar blushes

Thanks for reading and I look forward to any input you may have.

If anyone is interested this is my weekly routine :

Monday- Chest and Back

1. Barbell Bench Press 5x5
2. One Arm DB Rows 5x5
3. Neutral Grip DB Press 3x8
4. Hammer Strength Iso Row 3x8
5. Seated Cable Rows 3x8

Tuesday- Quad Dominated Legs and Biceps

1. Squat 5x5
2. Stiff Leg Deadlift 3x8
3. Seated Leg Press 3x8
4. Barbell Curls 3x8
5. DB Hammer Curls 3x8

Thursday- Back(Day 2) and Shoulders

1. Deadlifts 5x5
2. Bent Over Barbell Row 3x8
3. Lat Pull Downs(To front of Chest) 3x8
   4 Cable Rows 3x8

Friday- Ham Dominated Legs and Triceps

1. Stiff Leg Deadlifts 3x8
2. Lumberjack Squats Squats 3x8
3. Goblet Squats 3x8
4. Close Grip Bench Press 5x5
5. Rope Press Downs 3x8

[Olesya_Novik]

Hi Ronda! =o)

HUGE congratulations on the weight loss; 45lbs is MAJOR!

Sounds like your trainer knows his stuff–you’ve definitely gained some great muscle mass for your deadlift to go increase from 45lbs to 135!! WoooHooo!!

AWESOME JOB; isn’t it fantastic to feel strong?! =-D

Your program looks awesome, thanks for posting it! I’m definitely looking forward to following your log…glad you started it!

Olesya

[e_eejit]

Welcome Ronda!

You have every reason to be proud of all of your accomplishments. You’ve found a great place for support, constructive criticism and ideas.

I’ll be watching your log.

Mallie

[Chef_Lisa_Marie]

Great job on the weight loss Ronda! You should be proud for sure!

Workouts look great (congrats on the 145 lb DL! Woo hoo) and sounds like you have all the information you need for your diet now…

I can’t wait to follow along with your log.

Welcome to MWA!

~LM

[rondastarr]

[quote]Olesya Novik wrote:
Hi Ronda! =o)

HUGE congratulations on the weight loss; 45lbs is MAJOR!

Sounds like your trainer knows his stuff–you’ve definitely gained some great muscle mass for your deadlift to go increase from 45lbs to 135!! WoooHooo!!

AWESOME JOB; isn’t it fantastic to feel strong?! =-D

Your program looks awesome, thanks for posting it! I’m definitely looking forward to following your log…glad you started it!

Olesya[/quote]

Thanks Olesya!
I have to admit I really am enjoying working out and feeling strong, I never thought I would
Thanks so much for the welcome.

[rondastarr]

[quote]e_eejit wrote:
Welcome Ronda!

You have every reason to be proud of all of your accomplishments. You’ve found a great place for support, constructive criticism and ideas.

I’ll be watching your log.

Mallie[/quote]

Thank you. I look forward to new ideas and both the constructive criticism and support. It will be great to have other people to share what is going on with this part of my life, which as turned out to be a very big part for me
Thanks for the welcome.

[rondastarr]

[quote]Chef Lisa Marie wrote:
Great job on the weight loss Ronda! You should be proud for sure!

Workouts look great (congrats on the 145 lb DL! Woo hoo) and sounds like you have all the information you need for your diet now…

I can’t wait to follow along with your log.

Welcome to MWA!

~LM [/quote]

Thanks Lisa Marie. Diet has always been a huge issue for, mostly because I don’t have the time to do what I should and I just end up not eating because I am not hungry or tired. It’s kinda frustrating. I have been lucky enough to have help from nutritionists and I have been following alot of the diet information on this site, it’s just a matter of me taking the time to plan ahead.
I love your recipes and look forward to using them more.
Thanks for the welcome

[marycler]

Welcome Ronda!

I can totally relate to you about real life. No one is interested in fitness in my entourage. But coming on here, people have a similar minds. My idea of a fun day is to include a great workout. I went on vacation and I wanted to go to the gym while there. My mom said: “you are on holidays, take a break” but I would have given up too much as it’s a part of me. I’m looking to get active anywhere I go. Social time to me is: can we go to the gym?! Family just doesn’t understand me. And now I’ve learned to keep to myself when I’m with them.

Anyways, if you want to talk fitness and nutrition, you are at the right place! You’ll get support from us.

And congrats on the weight loss. It takes some guts… to make the lifestyle change.

I’ll be following your thread!

[jenemmar]

Good looking workout! Mind if I steal it

Major congrats on the weight loss, and I’ll look forward to reading about your journey from here!

[buckeye_girl]

Hi Ronda

Congrats on the weight loss and the dead lift!

I think I may have to steal a little of that workout too. It looks fun.

I, too, can relate with the lack of interest my friends and family have when it comes to my workouts (I havent even told them that I want to do a PL comp eventually) It is great to be able to share it in muscle sorority

I can’t wait to see your progress!

buckeye girl

[Nate_Dogg]

[quote]rondastarr wrote:
I have a slight complication as a Type 1 diabetic, meaning I really need a certain amount of carbs in my diet and cannot cut those out in anyway. [/quote]

What do you mean about this? I understand that you need to keep your blood sugar level, but what type of carbohydrates do you feel you need in order to accomplish this?

You can lose weight and still eat vegetables and fruit while keeping your blood sugar level and controlling your diabetes.

Are you getting carbs from other sources that could be cut out (sugars, diet sodas, fruit juice, processed foods, white rice, white bread, pasta, potatoes, corn)?

[rondastarr]

[quote]Nate Dogg wrote:
rondastarr wrote:
I have a slight complication as a Type 1 diabetic, meaning I really need a certain amount of carbs in my diet and cannot cut those out in anyway.

What do you mean about this? I understand that you need to keep your blood sugar level, but what type of carbohydrates do you feel you need in order to accomplish this?

You can lose weight and still eat vegetables and fruit while keeping your blood sugar level and controlling your diabetes.

Are you getting carbs from other sources that could be cut out (sugars, diet sodas, fruit juice, processed foods, white rice, white bread, pasta, potatoes, corn)?[/quote]

Well I don’t generally eat sugars or processed foods. No rice, bread or pasta. There are no carbs in diet soda. I do drink juice on occasion, and I mean maybe once every 2 weeks, but that is ONLY if my blood sugar is low and I need something that moment to bring it up. I may have half a potato once a week with dinner as my carb source. My carbs usually come from fruit

As a type 1 diabetic I need to inject insulin, I need to do this at 4-5 times a day in order to keep my blood sugar levels normal. In order to inject insulin and expect it to do what it should one must eat carbs. I need to be able to eat enough to allow the insulin to do it’s thing while allowing me to perform normal activites and also keep my sugar levels normal. It’s a bit of a juggling act. For me that amount of carbs 4x a day is about 15-30grams plus snacks so that would be about 90-110 / day.

My main source of carbs usually goes like this :

Breakfast : 1 seving of oatmeal and a serving of almonds = 30 carbs

Snack : fruit and cottage cheese = 15 carbs

Lunch : Some sort of wrap sandwich, veggies, cheese. = 30 carbs

more veggies and some protien at some point in here

Snack : fruit = 15-20 carbs (if needed)

Dinner : Chicken, veggies, either more fruit or a small potato = 20 carbs

remember this is on a day when I have no low blood sugar, if I do I need to eat at least an extra 15-20 carbs to fix it.

Yes I know you can lose weight while still keeping blood sugar number under control, I have lost 45 lbs to prove that. What I mean by complication is that I cannot cut out my carbs, as would be an ideal way to lose weight.

Also I cannot put out tons of energy at the gym with out expecting my blood sugar to get low and making me therefore
have to eat more carbs. I’m not saying that I cannot obtain my goals I am just saying doing that may not be as straightforward for me as it would for someone else. But I’m up to the challenge so no worries

[Nate_Dogg]

Don’t be fooled by the “no-carb” fad that says that you need to cut all or most carbs to lose weight.

You can do it by eating carbs at the right times (early in the day and post-workout) and still eat moderate amounts of carbs besides just fruit and veggies (whole bread, brown rice, sweet potatoes, etc.).

[rondastarr]

[quote]Nate Dogg wrote:
Don’t be fooled by the “no-carb” fad that says that you need to cut all or most carbs to lose weight.

You can do it by eating carbs at the right times (early in the day and post-workout) and still eat moderate amounts of carbs besides just fruit and veggies (whole bread, brown rice, sweet potatoes, etc.).

:)[/quote]

Yes I do need to add some of the foods you mentioned, and I have on occasion but I don’t do it nearly enough.

I agree that cutting out carbs completely is not the best way to lose weight, though effective for some. I also think that ideally there is a right and a wrong time to eat carbs like you mentioned. Unfortunately I cannot decide when I am going to eat them, I actually need to spread them over my day and even have some before I go to sleep to make sure I make it through the night ok. See what I mean by “complication”?

Luckaly I have been able to recieve a lot of help from this site and my nuritionist on diet choices and I am hoping I will be able to find a combination of carbs, protien,and fats that works for me. I’m actually looking into making some protien bars for my late day snack, I never get enough protien and there are some carbs there too so it should work out

[rondastarr]

I am leaving this morning for a friends wedding, which will be on Monday… I have no idea why she choose Monday. But this leaves my diet to the mercy of restaurants and what ever food the reception will have cringe
I did my Friday workout and I really felt it all day yesterday, and it was great.

Both goblet and lumberjack squats are new as of just a few weeks ago and I am really feeling them in my glutes. I am doing both of these to prepare me for squat with a barbell. I did try these but had a horrible time getting my back position right and as my trainer is not phyisically able to be at the gym with me he has me doing these for now until we can train together.

I do spinnging for cardio twice a week and I am trying to fit in a 20 min uphill walk after my weight routines 4x a week. I am hoping that this will jump start some fat loss because I am really tired of “recompositioning”, lol.

[Plant_lady]

Have fun at the wedding. Good luck with the eating. It is always hard when you aren’t home.
Diana

[rondastarr]

[quote]Plant lady wrote:
Have fun at the wedding. Good luck with the eating. It is always hard when you aren’t home.
Diana[/quote]

It really is hard, I tend to bring my own food with me everywhere but this weekend turned out ok. I unfortunately missed my work out on today, as I was busy all day but I will be able to make it up tomorrow and get back to my regular schedule.

Hey I was thinking of starting to make protien powder part of my regular diet, does any one have any suggestion as to what kind would be best?

[rondastarr]

Disaster at the gym this morning…
Ok, not really, but it was funny. In trying to lose more body fat it was suggested to me to add 20 mins of uphill walking to my 4 days per week of weights, I pity my legs but it is something I can do.
So I get on the treadmill this morning, one of those mountain climbing type that has an incline of up to 50%. I of course go for the 50% straight out, I was told to go uphill and that was the biggest hill I could find. As the front of the treadmill lifts up to get too 50% I start walking and the incline keeps increasing, and increasing, and increasing…

I apparently need sneakers with better tread because I slipped right off.
So the 50% incline is not for me at the moment, that is ok, I lowered it to 30%. I had to hold on but it worked out ok, I was really bored but I think I was serving it’s purpose. I must bring stuff to study if I am going to do that for 20 mins a day. However that probably won’t be happening because after 15 mins the machine broke down and got stuck.
Ahh well, those around me seemed entertained.

[buckeye_girl]

[quote]rondastarr wrote:
Disaster at the gym this morning…
Ok, not really, but it was funny. In trying to lose more body fat it was suggested to me to add 20 mins of uphill walking to my 4 days per week of weights, I pity my legs but it is something I can do.
So I get on the treadmill this morning, one of those mountain climbing type that has an incline of up to 50%. I of course go for the 50% straight out, I was told to go uphill and that was the biggest hill I could find. As the front of the treadmill lifts up to get too 50% I start walking and the incline keeps increasing, and increasing, and increasing…

I apparently need sneakers with better tread because I slipped right off.
So the 50% incline is not for me at the moment, that is ok, I lowered it to 30%. I had to hold on but it worked out ok, I was really bored but I think I was serving it’s purpose. I must bring stuff to study if I am going to do that for 20 mins a day. However that probably won’t be happening because after 15 mins the machine broke down and got stuck.
Ahh well, those around me seemed entertained.
:)[/quote]

Everyone has moments like that in the gym. Its a good thing you didn’t get hurt though. I’ve seen treadmills throw people right off.

I hate cardio too and I’ve found that intervals make the time go by a little faster. That may be another thing to try if you get bored easily

There is also an article in MWA that is about cardio and fat burning. If you haven’t seen it you may want to check it out. It may help make things more interesting

http://www.musclewithattitude.com/readArticle.do?id=1677554&cr=

[rondastarr]

[quote]buckeye girl wrote:
Everyone has moments like that in the gym. Its a good thing you didn’t get hurt though. I’ve seen treadmills throw people right off.

I hate cardio too and I’ve found that intervals make the time go by a little faster. That may be another thing to try if you get bored easily

There is also an article in MWA that is about cardio and fat burning. If you haven’t seen it you may want to check it out. It may help make things more interesting

http://www.musclewithattitude.com/readArticle.do?id=1677554&cr= [/quote]

Thanks for the link, it was very helpful!