golfergirl13's journal

Hi.  Let me introduce myself.  I'm a 43 yr old woman and I want to be in the best shape of my life.  However, I would like to lose 10 lbs, especially around my waist.  If you were to look at me, you would never know that I needed to lose weight.  My goal tho is to add more muscles and to be honest, I want to be able to show off my arms while wearing sleeveless shirts when I'm golfing.  Oh, by the way, I'm a golf-a-holic.

I am very new to this.  I have been reading so much on this forum that I'm getting more confused.  Alot of the things you guys post, I get lost, mainly because I don't know half of the acyronyms that you use.  I do have a thread called "Need Help".  Its in the Female Fitness and Figure Forum.  I've been getting good advice from optimumhealth and others.  optimumhealth suggested that I try the Veriuni Thermo as a fat burner.  I wake up at 5:00a.m. and by the time I go workout around 4:15p.m., I am ready for a nap.  I need an energy booster and that's when he suggested I try the Veriuni.

Ok, I've been reading the Losing Fat thread and for the life of me still can't figure out how much calories to eat in a day.

I'm 5'3", 115lbs and 43 yrs old, however, my b-day will be on Monday (2/11), so I better just say 44 yrs old.

I work out 4 times a week at 24hr fitness.  My workouts consists of weight lifting and cardio.  ****Please note - I can only go to the gym on Sundays, Mondays, Wednesdays and Fridays (that is the way my account is setup)

I started working out in 2004.  I have added a little bit of muscle in my arms and legs, however, I really haven't seen an improvement at all.  I've been doing the same sets of weight lifting and cardio and really haven't been motivated until recently.

I will say I'm new to all of these acronyms you guys use on this board.  I have no idea how to figure out my calories a day that I should have...however, I might know that answer.  If I am wrong, please let me know.  I know this will sound silly, but I'm not very good at all the names of the weight lifting I have done.  I will look that up and post what they are.  I am a BEGINNER at this, so, please be patient.  I can talk all the golf you want, but when it comes to this, I'm lost.

Well, I guess I rambled more than enough on my first post in my journal. 

I'll post later on what the last 2 days of my diet have been and the cardio that I did today.  However, I just wanted to get my journal started.

According to Harris-Benedict Formula, my BRM is  1249.25.  I choose for the appropriate activity factor as a moderatetely active 3-5 days/week.  Therefore, 1249.25 x 1.55 = 1436.  My calories is 1436.  Let's say I went with a 50/30/20, that would leave me as the following

718 calories from protein
431 calories from carbs
287 calories from fat

Did I do this right?

I just want to say I have created an account over at fitday.com

One of the things I'm missing is my calculation on my body fat or bf.  I went to GNC store and they ran out of the bf calipers, however, he did say he has the expensive kind that cost $49.   I told him I just wanted the cheap ones, which he won't get until sometime this week.

Looks like you did it right to me!! the total calories are a bit low but at your age the metabolism is slower, it may work for you.. If you don't see any sort of progress ease those calories up a little. Maybe a tad more good fats from almonds walnuts etc.. You can up your protein with soy protein also. Your only 115lbs at 5'3... So your going to cut to 105lbs? If you still don't like the way you look at 105lbs you may have to bulk up to 120lbs and then cut back down to 110 or so. See first you want to establish the bulk muscle that you can cut into. This is the reason why you see those puffy girl or puffy guy body builders and then you see them 4 - 5 months later and they are ripped to shreds. They build the bulk "Which is your clay" Then they sculpt the clay "which would be cutting"


For your weight training have you come up with a routine as to work what muscles what days?

A good beginner routine for you would be:

Day 1 : Biceps : Back
Day 2 : Legs : shoulders
Day 3 : Chest : Triceps


Give your self one days rest after lifting the weights. On the days that you rest from the weights do your cardio and maybe work on your abs.


The big step for you should be working with free weights. You want the majority of what you do to be done on barbells and dumbells. You may have to look online to get the movements that work your shoulders / back / legs / chest with dumbells and barbells.

BTW - GNC is a rip off, try this site I use this to get all my tools for lifting and my supplements.

www.discountanabolics.com

Protein calories and Carb calories should be reversed.  Your current set-up has you ingesting 179.5 grams of protein a day, and that is too high unless you are over 150 pounds, and wanting to get bigger.
Buying your supplements online will save you a ton.  You can get the inexpensive calipers, and all your supplements from www.bodybuilding.com, if you live in the USA.

Live Your Life...on your schedule 
Bodyweight Routines 
In as little as 4 minutes a day.
http://247fitness.bodybot.hop.clickbank.net

ORIGINAL: IBendBarbells

Your only 115lbs at 5'3... So your going to cut to 105lbs? If you still don't like the way you look at 105lbs you may have to bulk up to 120lbs and then cut back down to 110 or so.

Thanks IBendBarbells for posting in my journal.

I don't like the way my waist looks.  I have a little bit of love handles.  And would like to get rid of those.  yuck!

When you say this would be a good beginners routine, how many should I do?  Would 3 reps of 15 be ok.  That's what I've been doing all these years.  Maybe I should increase the reps or lift more heavy weights???

Yesterday, I did cardio.  I kind of follow the body of life regimen of the following:

1. Warm up the first 2 minutes at Intensity Level 5
   
2. Minutes 2-3 move from Intensity Level 5 to 6
   
3. Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
   
4. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
5. Minute 20 cool down to Intensity Level 5 for one minute.

Alternate weight-training and cardio workouts for six consecutive days and rest on the seventh day.


Today, I would have done lower body weights and then Wednesday, do upper body and Friday to lower body and then the following week on Monday, I would do upper body and Wednesday do lower body and then Friday do upper body.  That's what I've been doing several years.  Like I mentioned, this is how the body of life routine is.  Is this ok?


I will say, since today is my b-day, I have decided I'm taking the day off from working out.  I hit 150 golf balls and wash and waxed my car yesterday and my arms are sore.  I will be walking 1.5 miles when I take me 2 dogs for a walk.


I'll post later tonight what my diet has been for the last several days

If you have perfect control over the weight and your not straining much, increase the weight. Always strive to do more weight!

ORIGINAL: optimumhealth

Protein calories and Carb calories should be reversed.  Your current set-up has you ingesting 179.5 grams of protein a day, and that is too high unless you are over 150 pounds, and wanting to get bigger.

Here's how I came to those number that I provided in the above post. 

My mathematics might not add up

My BRM is 1249.25.  I choose for the appropriate activity factor as a moderatetely active 3-5 days/week.  Therefore, 1249.25 x 1.55 = 1436.  My calories is 1436.  I wanted to go with what you suggested in my other thread of 50/30/20.

50% = 1436 x .50 = 718 calories from protein
30% = 1436 x .30 = 431 calories from carbs
20% = 1436 x .20 = 287 calories from fats

then

718 calories protein divided by 4 = 180 grams
431 calories carbs divided by 4 = 108 grams
287 calories fat divided by 9 = 32 grams

And that's how I came to my calculations. 

I must admit, I thought the same as you regarding my protein.  Did I go the formula right?  Do you still think I should reverse my protein and carbs?

Ok, here's my diet for the last 2 days

Saturday (2/9/08)
6:45a.m. - oatmeal and orange
9:00a.m. cottage cheese sprinkled with splenda and added bananas
11:45a.m. - grounded turkey with egss, salad and splash dressing (asian oriental dressing)
1:45p.m. - plain yogart with blueberries
3:00 - Myoplex chocolate shake
5:45p.m. - Chicken tenders with Ms Dash spicy teriaki sauce, green beans and brown rice

For Sunday (2/9/08)
I actually had the exact same thing as listed above

Is that a good diet?

By the way, I'm not much of a cook, therefore, the simplier the better.

im thinking your protein is a bit high too, and like ibb said you could add in some more good fats (nuts,pb, cook in olive oil, etc). you would want protein pretty high when losing weight, but around 40 should do it, so that would get it more conventional say like 30-40-30 (c-p-f), or maybe start at 40-30-30 and then lower carbs progressively or something.
 
i also wouldnt go lower than 20% for fats, and as you progress you will probably want to be removing carbs over the other two, but i wouldnt fiddle with taking away calories until you are sure youve stopped losing at that amount since you are already low, you wouldnt want to subtract too soon or youll get really really low and itll be unhealthy
 
about your routine-my favorite ive done has been an upper lower split you said youve been doing, however, if youve been doing it forever, its good to mix things up too esp if youre not making progress...theres full body workouts that are great too, and splits like ibb gave. i would experiment on them over time and see what you like best basically.
 
good luck
 
 

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

Here's my diet for today so far

6:45a.m. - oatmeal and orange
8:45a.m. - cottage cheese sprinkle splenda and banana
11:45a.m. - chicken with splash of Ms Dash Spicey Teriaki sauce, brown rice and green beans

I will be working on my upper body at the gym

Here's my routine

Tricep Dips (Arms)
Bicep Curls (Arms)
Reverse Grip Curls (Arms)
Lying Tricep Extensions (Arms)
Upright Rows (Shoulders)
Shoulder Press (Shoulders)
Lateral Pulldown (Back)
Dumbell Fly (Chest)

All these exercise will be 3 sets of 15 reps.  Is this a good workout?

I'll recalculate the formulate for 30/40/30.  Maybe this might work better.  Maybe too much carbs might be making me tired all the time.  I don't know.

What are good abs exercise.  That's my goal is to have a 6pak.  Man, that would be sweet.

You're diet is going to have to be stellar to see a six pack. If you are lifting heavy weights, just the fact that your core has to transfer energy for those lifts will build your abs. Additionally you could do weighted decline crunches and weighted knee tucks.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

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I would like to add 2 protein shakes during the day.  I've been drinking the myoplex shakes and it gets costly.  Can anyone recommend a good protein shake that doesn't need a blender.  We don't have blenders at work.  I also, need a protein shake for when I'm at home.  Any recommendation?  I must add that I'm lactose intolerant.

Thanks