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Gym Kitten's gym experiment!

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GymKitten
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2003/11/11 19:03:03 (permalink)
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Gym Kitten's gym experiment!

Hello.
I've come seeking a place for me and my journal, having left our last online home :(

About me:
5ft 1" tall
At the moment, between 60 nd 64 kg!!! aargh
I lost aout 3stone over the past couple of years but have put a bit on again over the past year, not all of it prime muscle :( . I have recurrent problems with binge eating and bulimia which is hampering my progress.
And by the way the B key doesn';t work properly on my computer, so apolgies for bizarre typos.

Schedule:
Monday: cardio abs
Tuesday: Chest/back supersets
Wednesday: legs
Thursday: cardio abs
Friday: bis, tris shoulders supersets
Weekend: more cardio as and when I can. I also do extra cardio throughout the week.
Diet: I am trying to keep the carbsdown to 100g per day or under, as this helps with not triggering binges. I have to be pretty careful but sometimes I just lose it anyway :( Oh my silly brain [:o)]

Goal: to lose about 10lb of flab at least, and to get back into my lovely jeans. I'm doing quite well on the muscle front, so I don't want to gain too much in terms of muscle size.

Prolem areas: region between ankles and belly button :(
My arse is huge, my thighs are flabby and my calves are gigantic (in a bad way)

Anyway, here is today's effort:
Today (tuesday) gym this morning:
Dead tired ecause I didn't get to bed till late. 30 minutes on stepper
Chest/back:
DB flat ench press (12kg x 12 reps) superset with cable row (35kg x 10) 3 sets
Incline DB ench press (10kg x 12 reps) superset with lat pulldown (30kg x 12) 3 sets
Flye (10kg x 12 reps) superset with rear flye (5kg x 10 reps) 3 sets
Cable x-over (35kg x 12) superset with reverse grip pulldown (35kg x 10)
Hyperextensions: 15 with 5kg weight, then 15 x BW. 2 sets.

Good workout but I;m feeling very dozy!

Diet today:
fat free greek yogurt efore gym, feta cheese after
snack: eggs
lunch: tuna with half-fat creme fraiche, celery, salad
snck: ham, low-fat cottage cheese
Snack: more tuna and creme fraiche!
dinner: ground beef and black-eye beans with leeks, peppers, courgettes and tomatoes, with cabage. Yummy! Quark for afters.
#1

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    GymKitten
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    RE: Gym Kitten's gym experiment! 2003/11/11 22:01:38 (permalink)
    quote:
    Originally posted by pusha

    welcome, good that your doing a journal,


    Journalling is such a good motivation. I kept one on another site for about 6 months but have decided to move for a different atmosphere!

    quote:

    1: If you want to strip fat as fast as poss then do HIIT instead of cardio, I recommned this to most females but they just ignore me. I guess they believe in the more is more principle.


    I do spinning as my cardio, often- this is really good HIIT the way they do it at my gym. I always train with a heart rate monitor so I can check I'm doing high intensity at 80% or above. The rest of my cardio is a mixture of stuff, often I'll do HIIT especially on the treadmill. I do have the old "more cardio = better" mentality, to a certain extent, but at least Ive cut down to only going to the gym once a day

    quote:

    2:Train Chest/tris/delts in same workout & back/bi's in another workout. You don't want 2 overtrain.


    My previous split was:
    chest/shoulders/tris
    Back/bi's
    legs

    I got bored, so currently I do a superset based workout for chest and bakcon one day (like today) then arms/shoulders anoteher day, then legs. I haven't worked out which I liked best- my arms are certainly tired, but I'm getting some really nice shape in them so I think maybe hitting them effectively twice might be doing some good. I like the efficiency of supersets, but I think after christmas I'll go back to my old split but do drop sets or something. I get bored fairly easily and like new challenges.

    quote:

    3:why the affinity 4 the cables/machines? If you wan to be toned then free weights should be @ the centre of your regime and SOME machines should also be used when appropriate.

    1)Deadlifts
    2)Squats
    3)Military press
    4)Chins
    5)Rows
    6)Dips



    I try to use free weights as much as possible (half the exercises today were DB ones!)- I certainly rarely use big fixed machines, as often I don't fit in them, but I thought cables were also of great benefit (especially in terms of continuous tension)? Dunno what anyone else thinks?. I'm a bit restricted in terms of doing dips/chins in that I can't do them unassisted. But I hope to do a chin-up one day I'm still a little scared of the "big" lifts- virtually no-one in my gym (male or female) ever does lifts like deads/squats so I don't have many role models!

    Thanks for your comments anyway- nice to meet you.
    #2
    GymKitten
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    RE: Gym Kitten's gym experiment! 2003/11/12 15:15:55 (permalink)
    ??? I posted today's entry this morning and it has vanished???
    Anyway, here we go again:
    last night (tuesday) I went for a 4.5 mile run
    Stuck to diet as planned :)

    Today: Gym this morning
    30 minutes on stepper, heart rate 75% max

    Legs:
    This is a new workout for me (only done it once efore) so I am really trying to be careful with form as I have dodgy knees and back

    Squats (on "free-motion" machine) 100kg x 15 reps x 3 sets

    Lunges: 3kg DB per hand (light weight because of the knees and my piss-poor balance!) 3 sets of 30 lunges (alternating, ie 15 per side)

    Extension (32.5kg x 12 reps) superset with cable SLDL (60kg x 12 reps) 3 sets

    Seated calf raise: 50kg x 25 reps x 3 sets

    Wall/ball sits (legs at 90 degrees leaning against a swiss ball against the wall) 3 sets of 1 minute static hold, 30 seconds rest in etween.

    My legs were all wibbly afterwards so it was a good workout!

    Diet:
    Greek 0% fat yogurt before gym, feta cheese after
    snack: hardboiled eggs
    lunch: I was at a conference but the sandwiches there were minging. I went out and bought the best thing I could find: hummous and felafel
    Snack: ham with the rest of the hummous
    Dinner: leftover mince from yesterday, with cauliflower. Quark for pudding
    #3
    gymbabeliz
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    RE: Gym Kitten's gym experiment! 2003/11/12 15:41:36 (permalink)
    hey Gymkitten..if you're the Gymkitten I think you are, we've met! Good to see you on MT and look forward to reading your journal.

    ps your arse isnt huge ;)
    #4
    GymKitten
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    RE: Gym Kitten's gym experiment! 2003/11/12 19:05:01 (permalink)
    Hello Liz- yep, it's me!
    As for the size of my arse- you saw me before I went on the world's biggest cake binge [:o)] I can't even get into the trousers I was wearing the night I met you girls!
    Anyway, It's cool to be here, and I'm enjoying reading your journal V inspiring and making me feel puny so I must go and lift some more! [:p]
    #5
    Big Les
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    RE: Gym Kitten's gym experiment! 2003/11/12 20:28:58 (permalink)
    Welcome - nice to have a new face around here
    all the best in your endeavours.

    Liz - sort her out - lol

    I'll be watching you

    big les
    #6
    GymKitten
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    RE: Gym Kitten's gym experiment! 2003/11/13 09:36:23 (permalink)
    Gym this morning- there was a screw-up with the classes so we did an hour of spinning and no abs class.

    I did abs by myself:
    plank: 2 x 1 minute plank, 30 seconds rest in between
    bicycle crunches; 40 (ie 20 per side) then 20 reverse curls. Did the crunches and curls again. Then did 10 minutes of pilates exercises.

    Legs sore from yesterday and getting sorer, in fact all over body soreness [:0]

    Diet:
    yogurt before gym, feta cheese after (as usual)
    snack: no eggs! 2 satsumas. Poor substitute I know but they need eating
    lunch: leftover mince AGAIN with cauliflower, celery
    Snack: ham and low fat cottage cheese
    dinner: pork, leeks and mushrooms with low-fat creme fraiche and mustard, more cauliflower. Sugar-free jelly.

    Definitely feeling a bit better lard-wise but I still can't get into my 501 jeans. Buttons a good 2 inches apart

    Will rev up fitday and start postng the macros for my diet.
    #7
    gymbabeliz
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    RE: Gym Kitten's gym experiment! 2003/11/13 12:36:50 (permalink)
    static abdominal holds are good for core strength and when core strength is good, you can prevent a lot of lower back injuries etc IMO

    #8
    GymKitten
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    RE: Gym Kitten's gym experiment! 2003/11/13 13:45:23 (permalink)
    I play the harp and finding that having good static strength in my core and thighs helps with long gigs where you have to sit up supporting a giant concert harp on your shoulder and knees for hours. I've also noticed the tummy getting alot firmer from planking, and generally think the wall sits must be a good idea for strengthening endurance/lactate tolerance as they hurt like fcuk.

    For more information on the harp, see www.sundaydriver.info
    #9
    mattster
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    RE: Gym Kitten's gym experiment! 2003/11/13 13:58:19 (permalink)
    welcome gym kitten, interesting reading so far - keep it up gal! [:-)]
    #10
    GymKitten
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    RE: Gym Kitten's gym experiment! 2003/11/14 10:16:27 (permalink)
    ^^ I personally think that static stuff is great anyway for the "sport" of everyday life- maintaining core strength and stability to help with posture, walking, sitting at a desk, standing around etc. And particularly important for women in case of pregnancy, figuring that if all the muscles round there are stronger to start with, they're less likely to go to jelly afterwards. Anyway, I hope not to find out for many years!

    Anyway, gym this morning. Oh boy I was tired. Dragged my sorry ass down there regardless.
    30 minutes run plus 10 minutes uphill walk (75-80% max heart rate)

    Arms!
    Cable curl (12.5kg x 12) superset with tricep pushdown (15kg x 12) 3 sets
    DB kickback (5kg x 12) superset with seated DB concentration curl, resting elbow on knee (6kg x 12) 3 sets
    Alternating lateral and front DB shoulder raises (4kg per DB x 10 complete reps, ie one front one side) 3 sets.
    Barbell shoulder press (12kg x 12 reps) superset with BB upright row (12kg x 12 reps) 3 sets.

    Good workout but I'm knackered now!

    Diet:
    yogurt before gym, feta cheese after as usual
    snack: 2 eggs (eaten these already cos I was hungry)
    Lunch: salad and low-fat dressing, tuna with low-fat cremefraiche and celery
    snack: ham. Some bastard has stolen my cottage cheese from the fridge at work!
    Snack: tuna mayo plus a piece of wholewheat bread
    Dinner: salmon baked with mushrooms and pepper, courgettes.

    I am going to make a concerted effort to be good diet-wise this weekend. Usually my saturdays completely go to pot and I end up bingeing badly, then feeling terrible physically and psychologically. So I am determined to make this saturday different. I may have a little cheat or two but I don't want to end up eating treacle out of the tin or eating cake until I want to puke ever again.

    I want to make this new journal a new start. I've had alot of problems with an eating disorder over the past couple of years and I really want to sort it out as it undoes all my hard gym work. So with some kick-ass support from you lovely people I'm sure I'll get the better of it. here's hoping, anyway...





    #11
    gymbabeliz
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    RE: Gym Kitten's gym experiment! 2003/11/14 21:19:04 (permalink)
    GK, if you need any help with overcoming eating disorders I will do all i can to help. I know how totally out of control and frustrated it can make you feel. How long have you been training now? My bulimia stopped to a large extent when I started training although I still had disorered eating patterns and occassional lapses for a fair while afterwards. I can't really say how I got over it (and maybe I havent because now I have gone to the other extreme of almost overcontrol, where even the odd bits of chocolate I eat worry me) but all I can say is I told myself sternly of consequences to my actions, took responsibility, and told myself that the more I threw up the more I was making it a habit, and habits have to be consciously broken, and new ones made. You have to be tough!
    #12
    levi
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    RE: Gym Kitten's gym experiment! 2003/11/15 06:30:08 (permalink)
    i'm not sure people ever get over eating diorders, i think its being a perfectionist, which shows in all areas of life. the trick is to do as gbz his done and try to channel that obsession into something positive.

    i think all the women here, have this problem to some extent so say how you feel if it helps.

    as the mother of a daughter who is highly ingelligent, a perfectionist and prone to weight gain (ideal for an eating disorder) is there anything you can think of that might have prevented yours, or you can now see as the trigger.

    mine was my dad, and his negative comments which i didn't realise had such a strong effect until i stopped seeing him. now all image/confidence problems have gone.
    #13
    gymbabeliz
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    RE: Gym Kitten's gym experiment! 2003/11/15 12:02:46 (permalink)
    Really don't know what you could do to prevent, it can only take a small thing, mine started for real when I went away on an exchange trip and was so miserable I didn't eat for 2 weeks. Of course there must have been something there relating refusing food to control of a situation, so all I can say is dont make food and meals a big deal or an expression of love/control/emotion.
    #14
    gymbabeliz
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    RE: Gym Kitten's gym experiment! 2003/11/15 12:08:13 (permalink)
    btw nobody ever made comments to me, I was always slim anyway, my parents supported me unconditionally..yes there were a lot of parental arguments around mealtimes and organisation of mealtimes so maybe refusing to eat was my defiance of the whole family dynamic thing, but thats going a bit psychobabble, hope this hasnt hijacked your journal too much GK!
    #15
    GymKitten
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    RE: Gym Kitten's gym experiment! 2003/11/15 18:53:52 (permalink)
    I'll come back to this interesting discussion when I've got more time.
    so much for my best intentions. saturday started well with a mammoth shopping trip. Then our car broke down so we spent most of the day fixing it, then I was so tired I went to bed. I've now had to come into work for several hours so won't have time for the gym. Does trawling round Tescos and Brent Cross shopping centre count as cardio?? LOL

    Diet started well: feta cheese, wholemeal toast (1 slice). Then I had 2 eggs when I came back from the shops. The lunch was tofu and mushrooms with courgette. all good.
    Then I decided to make some flapjacks. and ate too many.
    and had a few too many pieces of toast after I woke up.
    and we're going out for dinner tonight- will have chicken tikka and sag paneer, no rice and attempt to avoid the poppadoms. Mmmm.

    BUT actually I'm feeling not too awful about it. I'm pissed off about the 4th and 5th pieces of toast, but I've been hovering around 1400-1500 cals per day all week so I think I'll just count saturday as a cheat, and as a day off (I've got a horrible twinge in my thigh anyway). I wonder if I got TOO hungry- my stomach was really rumbling by the time I got back from the shops and last night I kept waking up allt hrough the night feeling hungry/tummy achy.

    Tomorrow I'm going to hit the gym and watch the rugby while on the treadmill so I'll be back on track.
    At least I am getting my "binge times" down to half a day, or a limited time instead of thinking "aaah fcuk it- I've eaten one bad thing I may as well eat till I burst" and going mad for a whole day, weekend, week...
    So progress is being made.

    progress being made in other areas as well- I tried on my clubbing trousers last night and could do them up! they're not as loose as I'd like but this is good news!. I also tried on a fantastic dress i want to wear on friday to a black tie dinner. still looking a bit lumpy in the tummy/bum area but not too bad. Unfortunately am unlikely to lose ten pounds by friday, but I think I have lost 4kg in the past few weeks (yay! only another 2 to go until I'm back to the weight I should have been if I hadn't stuffed my face all summer) . so why do I sabotage myself every time I think I'm doing well by pigging out?? *sigh*

    Goals:
    -Eat clean 6 days out of 7 (aim for 1500-1600 cals, under 100g carb per day)

    -Train hard 6 days out of 7. Remember rest is NOT for wimps.

    -Get into the 501 jeans

    -Look fab by new year and go out clubbing in my size 10 trousers and filthy new top made of string, sequins and little else! [:X]

    -Get going with the running and swimming more- I'm already signed up for a half marathon next year and a power-walk marathon (the moonwalk) and I want to do a triathlon again (did one 18 months ago) as well as more races.

    -shock scary goal- maybe think about a BB-type goal? (ie competing?) BUT I am very short and have big boobs and big arse so I don't think I'd fit well into the ideal physique. I'm also hopeless at any kind of gymnastics so that sort of thing would be right out. dunno about this really, I'm turning it over in my mind.
    #16
    gymbabeliz
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    RE: Gym Kitten's gym experiment! 2003/11/15 22:25:16 (permalink)
    GK the only gymnastics is found the fitness category, not figure or physique....even in fitness gymnastics isnt a requirement.

    BTW 1500 cals is low. That probably only just covers your base metabolic rate , without the extra activity, so not surprising you are getting hungry and pigging out.

    Why not try for 2000 cals, allow yourself a little more, and you might find you pig out a little less.

    Going from obsessive overeating to clean is a bit of a big step, if i were you I would allow myself two 'bad' things a day, (that is realistic for an overeater) that can be cut down over time to one.

    Helps if you dont have things in the house like bread, because its so easy to eat another slice. I guess if you live with someone it makes it harder - but that worked for me, and even now I can not and will not buy multipacks of anything 'bad', or keep it in the house, because it wouldn't last 5 minutes.
    #17
    GymKitten
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    RE: Gym Kitten's gym experiment! 2003/11/16 08:02:26 (permalink)
    Hmm, well things went downhill yesterday when I came home from work and found the boyf had baked a cake for me (when I'd told him not to)!
    It is difficult living with someone, especially when they can stuff their face with all manner of crap and not put on anything. It's also difficult when I love to bake so much, and have a bit of a reputation at work for bringing in goodies on a regular basis (which of course must be thoroughly tested first!)

    Because I do the shopping I try to buy things that I don't like that the boyf can eat for scooby-snacks, and because I do most of the cooking thta's OK, I just cook rice/pasta etc for him and have more veg myself. I'm usually OK about avoiding bread- it's something about saturdays that gets me in a toast frenzy. We do have big arguments though when I've planned what I'm going to eat then he decides he wants to cook dinner- it's always either far too few calories/protein (as he knows that I want "healthy" food so makes bolognese with no meat) or really lardy (curry!). But I'm starting to understand how much it hurts his feelings when offers to cook for me and I get upset, try to take control or turn my nose up at it- after all I'd be bloody cross if he did to me what I do to him. He is an absolute saint to have dealt with me so long!

    Anyway, back on track today. Sundays are always tricky as I have band rehearsal and present a BBC radio show, with three hours of driving in total, and I've always overindulged on a saturday so it's always a major low-cal day as I just don't have time or inclination to eat much.

    I'm off to the gym in an hour to watch the rugby from the treadmills so today will be a stamina cardio session to see if I can last longer than Johnny Wilkinson (Mmmm [:X])!


    Today looks like this:
    7.30am yogurt and feta cheese
    9am: gym. Men in tight rugby shirts. Mmmmm
    12pm: eggs. drive to band practice (1.5hrs)
    2pm: tofu stirfry from a tupperware
    5pm: smoked salmon
    Radio show, meet friend for drink, drive home (1.5hrs). Arrive late and knackered
    11pm: get down some tuna and low-fat creme fraiche, 1 slice wholemeal bread, quark. Ready to get up at 6am on Monday morning. aargh.

    Ah well. You can find out about the radio show at www.nakedscientists.com

    #18
    levi
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    RE: Gym Kitten's gym experiment! 2003/11/16 09:12:26 (permalink)
    why not try the protein bar recipe in nutrition forum under coconut oil, if you want to bake, its not quite cake but does taste good. and stops those binges as it is fairly low carb. i have another version using fruit and nuts if you dont like coconut but its higher carb.

    it has worked really well to help me eat small amounts throughout the day and resist that cereal box, i need willpower as i have a husband who always keeps a cupboard full of chocolate, and about 6 types of cereal in the cupboard, so a handful everytime i go in the kitchen. but when you share a house theres nothing much you can do.

    good website, and looks like a good show, i must get on with my college work so better not get distracted. but i will try and get my daughter to listen. its important to get more women interested in science. i am a food scientist/technologist but have drifted into law now, so only get involved in technology when a factory has a problem.

    #19
    GymKitten
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    RE: Gym Kitten's gym experiment! 2003/11/16 11:52:03 (permalink)
    Thanks for the advice levi. I used to make protein bars so I guess I had better get back to it. It's tough when the boyf looks all pleadingly at me and begs for chelsea buns! I love to cook for people- it gives me a real buzz. I've got about a million cookery books and issues of food magazines going back 4 years so yep, I'm obsessive about that too [:I]

    If the live streaming works, you can hear the radio show live via www.bbc.co.uk/cambridgeshire (I think)
    and we get the current week's show up on the web a day or two later. It's mad doing live radio- you never know who's going to call in. We did a show about the paranormal around Halloween amd got everyone phoning in about haunted biscuit tins and how their dog sees dead people. Mad! there's a bunch of articles by me on the site (under "articles")- I'm Kat (there goes my anonymity!). And everyone else's are great too.

    Anyway, just got back from the gym and watched a sensational rugby match! Yay! Go England! Johnny Wilkinson is lovely!! I nearly fell off the treadmill when he got that second drop goal.
    I missed the first 10 minutes of the game but stayed on the treadmill for the remainder.

    Treadmill: 1hr 36mins mixture of uphill walking (heart rate 75%, probably about 30 mins in total) and running (HR 80%, probably 1hr in total), covered 12km. I'm knackered now.
    #20
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