PammieJoe's - Women Can Lift Heavy Too! - Journal! - Page 81

pammiejoe6 · 06-19-2007, 01:33 AM

Quote:

Originally Posted by Crader

Sounds like your getting back on track!

gawd i hope so! haha! thanks for stopping in!!!

pammiejoe6 · 06-19-2007, 03:59 AM

heres my macros for today:

Total: 1700
Fat: 116 1043 63%
Sat: 42 375 23%
Poly: 15 131 8%
Mono: 39 348 21%
Carbs: 33 118 7%
Fiber: 3 0 0%
Protein: 126 504 30%
Alcohol: 0 0 0%

in my eyes today was a success!! no alcohol ....very low carb high fat...tomorrow i will get in more protein and scale that fat percentage down a tad but overall i am extremely pleased....it wasnt an easy day for me and i didnt do anything in the form of exercise so tomorrow i will also try to get something in workout wise!

heres what i ate:
meal 1: leftover beef fajitas (approx 3oz) w/ bell peppers and onions, 8 oz diet coke, 16 oz water

meal 2: 3 oz tuna, 1 Tbs mayo, 24 oz water, (3) 1000 mg fish oil, (1) carb assist multi, (1) 2000mg garlic tab, (1) super B-complex tab, (1) calcium, magnesium and zinc tab
meal 3: 2 soft boiled eggs, 2 devilled eggs (mayo + egg yolk), 16 oz water
meal 4: 1.5 large hamburger patty w/ cheddar cheese, 1 c. lettuce , 1 small tomatoe, 1 Tbs ranch, 1/2 a jalepeno, 2 cups hot tea w/ sweet n low and non-dairy creamer

**A.FreeRadical** · 06-19-2007, 04:26 AM

Quote:

Originally Posted by pammiejoe6

heres my macros for today:

Total: 1700
Fat: 116 1043 63%
Sat: 42 375 23%
Poly: 15 131 8%
Mono: 39 348 21%
Carbs: 33 118 7%
Fiber: 3 0 0%
Protein: 126 504 30%
Alcohol: 0 0 0%

63% Fat, 7% carbs, 30% protein?

You need to cut your saturated fats down to 10%. You also need to kick up your carbs (around your workouts, before and after) and your protein needs to be increased overall. (At least 1 g. x your body weight for protein per day.) Otherwise you have a diet for storing fat.

Maybe I am missing something, but I don't think so.

*

pammiejoe6 · 06-19-2007, 01:06 PM

Quote:

Originally Posted by A.FreeRadical

63% Fat, 7% carbs, 30% protein?

You need to cut your saturated fats down to 10%. You also need to kick up your carbs (around your workouts, before and after) and your protein needs to be increased overall. (At least 1 g. x your body weight for protein per day.) Otherwise you have a diet for storing fat.

Maybe I am missing something, but I don't think so.

*

i do much better on a very low carb diet rad....and i realize my fats are high but thats just what im doing right now....i do need to up my protein though!!

**MacTech** · 06-19-2007, 01:36 PM

Quote:

Originally Posted by pammiejoe6

Alcohol: 0 0 0%
in my eyes today was a success!! no alcohol ....

Great job PJ. One day or rep at a time. Keep it up!

Bill_Finkbiner · 06-19-2007, 03:36 PM

Quote:

Originally Posted by A.FreeRadical

63% Fat, 7% carbs, 30% protein?

You need to cut your saturated fats down to 10%. You also need to kick up your carbs (around your workouts, before and after) and your protein needs to be increased overall. (At least 1 g. x your body weight for protein per day.) Otherwise you have a diet for storing fat.

Maybe I am missing something, but I don't think so.

*

No offense ro AFR, but personally I don't do any pre or post workout carbs. They are helpful for gaining mass, but not for shedding fat. In 15 weeks I have gone from 9%BF to 4.4% using The Cut Diet. I've been training harder than I ever have before while waiting tables 4 nights a week for my juob and not killing any customers.

You should IMO, taper your fats down some though. You also need HIGH protien while low carb to beacuse your body will break down some muscle for to convert to glucose. If your protien levels aren't high enough, you will lose lean mass.

pammiejoe6 · 06-19-2007, 06:29 PM

Quote:

Originally Posted by MacTech

Great job PJ. One day or rep at a time. Keep it up!

i will mactech! thanks! i think without alcohol in my life i will be able to do MUCH better!!

pammiejoe6 · 06-19-2007, 06:45 PM

Quote:

Originally Posted by Bill_Finkbiner

No offense to AFR, but personally I don't do any pre or post workout carbs. They are helpful for gaining mass, but not for shedding fat. In 15 weeks I have gone from 9%BF to 4.4% using The Cut Diet. I've been training harder than I ever have before while waiting tables 4 nights a week for my job and not killing any customers.

You should IMO, taper your fats down some though. You also need HIGH protien while low carb to beacuse your body will break down some muscle for to convert to glucose. If your protien levels aren't high enough, you will lose lean mass.

thanks Bill! i agree about upping the protein and tapering down the fat a little...yesterday was a little whacky cuz we havent been grocery shopping lately so i dont really have much around here to eat...i had to make due with what we had...today should be a lot better...and as soon as we get paid ima gonna go fill the cupboards with low carb stuff!!

i LOVE waiting tables! as a matter of fact i was just thinking the other day that maybe i should start looking for something again....the kids are driving me bonkers here at home and i need to go out and make some money and be told what a great server i am...hahah!!

pammiejoe6 · 06-19-2007, 06:49 PM

whew i made it through day 1! hahaha! thats a relief!

i woke up this morning feeling SUPER HUNGRY...i had some baked chicken and a salad just a few minutes ago and now i feel FULL...YAY!

i dunno what im going to do today for a workout....ill prolly go out and ride the exercise bike....maybe ill lift....we will see....its already 91 degrees out there and STEAMY....i think ill drag the bike in the house and watch tv while i ride!

DarkFalcon · 06-19-2007, 08:18 PM

Quote:

Originally Posted by pammiejoe6

whew i made it through day 1! hahaha! thats a relief!

i woke up this morning feeling SUPER HUNGRY...i had some baked chicken and a salad just a few minutes ago and now i feel FULL...YAY!

i dunno what im going to do today for a workout....ill prolly go out and ride the exercise bike....maybe ill lift....we will see....its already 91 degrees out there and STEAMY....i think ill drag the bike in the house and watch tv while i ride!

Hi Pammie! Watching TV or movies is a great way to distract your mind from how crappy your body is feeling..lol. I always find I can push it much longer when I have something to occupy my thoughts besides the burning legs and lungs.

pammiejoe6 · 06-19-2007, 10:17 PM

Quote:

Originally Posted by DarkFalcon

Hi Pammie! Watching TV or movies is a great way to distract your mind from how crappy your body is feeling..lol. I always find I can push it much longer when I have something to occupy my thoughts besides the burning legs and lungs.

hahah so so true!

i just finished my workout! i decided to go back to BGB for now...i like it and can easily do it with the stuff i have out back....

heres what i did:

starting time: 2:41pm
10 minutes cardio on exercise bike

Horizontal Push/Pull:

rack pulls (mixed grip): 5x5 ~ 145lbs
bb bent over rows (pronated grip): 3x8 ~ 85lbs
flat bb bench press: 5x5 ~ 85lbs
incline db bench press: 3x8 ~ 30lbs
standing calf raises: 3x15 ~ BW

10 min post-lifting cardio on bike
ending time: 3:46pm

i started by warming up on the exercise bike....i havent done this in like FOREVAH so it was really tedious and i had to basically talk myself through the whole 10 minutes one minute at a time! ha! its amazing how long even 2 minutes feels when you are doing cardio!!! hahaha!!

immediately after the 10 min warmup i started with rack pulls...i loaded up the barbell with 145lbs....which is relatively light for me...but since i am just getting back into the lifting AGAIN i dont wanna hurt myself and have to quit AGAIN...all 5 sets of 5 went smoothly. nice!
bent over rows were next....these were really challenging with the 85lbs but i managed to do all 3 sets of 8 without failure! talk about a burn! my upper back is STILL burning!
flat bench was next....i LOVE bench pressing! its unfortunate that i do not have a workout partner honestly cuz i know i could get pretty heavy with these....but i will stick to what feels comfortable and today the 85lbs went up and down super smoothly with a nice slow pace at that!
incline db press was next....30lbs on each db wasnt too hard...basically it was just a tad too light so i will most likely up that to 35lbs next time i get to horizontal push/pull day...
standing calf raises were last on my list....i did these without any weight but still got the most killer burn in my calves! crazy crampin burn! yeowch! heh!
immediately after the calf raises i got back on the exercise bike for 10 grueling minutes of cardio....i was super glad to be done once my 10 min was up!!!

i am PLEASED with this workout!!!

DarkFalcon · 06-19-2007, 10:21 PM

Great workout PJ! If you could get consistant with your lifting I bet you could throw up some awesome numbers. D has been getting really strong even will on low carbs. She's up to 175x6 for bench now! That's more then a lot of guys that work out at our gym.

pammiejoe6 · 06-19-2007, 10:24 PM

Quote:

Originally Posted by DarkFalcon

Great workout PJ! If you could get consistant with your lifting I bet you could throw up some awesome numbers. D has been getting really strong even will on low carbs. She's up to 175x6 for bench now! That's more then a lot of guys that work out at our gym.

****! hahah D and i used to be neck and neck in the lifting department until i started screwing off! i KNOW if i had someone there to spot me i could get heavy as hell! UGH i am sooo jealous!!! heheheheee!!! just gives me something to work towards eh?

**A.FreeRadical** · 06-20-2007, 12:19 AM

Quote:

Originally Posted by Bill_Finkbiner

No offense ro AFR, but personally I don't do any pre or post workout carbs. They are helpful for gaining mass, but not for shedding fat. In 15 weeks I have gone from 9%BF to 4.4% using The Cut Diet. I've been training harder than I ever have before while waiting tables 4 nights a week for my juob and not killing any customers.

No offense taken. If I ever get sufficient motivation to get my body fat below 10%, I'll certainly take your advice. I was talking general nutrition in this thread. Some people do better on low carbs than others. I need some pre workout carbs. Without them I just crash on the gym floor.

Pammie says she does better on a low carb diet and that is fine. I have followed Pammie's diets in the past. Bill, I don't think you are eating the same way Pammie likes to eat.

Hi Pammie. I am cheering for ya girl.

*

06-19-2007, 03:59 AM	#2402
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,178 Recipes: 0 Rep Power: 85	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! heres my macros for today: Total: 1700 Fat: 116 1043 63% Sat: 42 375 23% Poly: 15 131 8% Mono: 39 348 21% Carbs: 33 118 7% Fiber: 3 0 0% Protein: 126 504 30% Alcohol: 0 0 0% in my eyes today was a success!! no alcohol ....very low carb high fat...tomorrow i will get in more protein and scale that fat percentage down a tad but overall i am extremely pleased....it wasnt an easy day for me and i didnt do anything in the form of exercise so tomorrow i will also try to get something in workout wise! heres what i ate: meal 1: leftover beef fajitas (approx 3oz) w/ bell peppers and onions, 8 oz diet coke, 16 oz water meal 2: 3 oz tuna, 1 Tbs mayo, 24 oz water, (3) 1000 mg fish oil, (1) carb assist multi, (1) 2000mg garlic tab, (1) super B-complex tab, (1) calcium, magnesium and zinc tab meal 3: 2 soft boiled eggs, 2 devilled eggs (mayo + egg yolk), 16 oz water meal 4: 1.5 large hamburger patty w/ cheddar cheese, 1 c. lettuce , 1 small tomatoe, 1 Tbs ranch, 1/2 a jalepeno, 2 cups hot tea w/ sweet n low and non-dairy creamer

06-19-2007, 06:49 PM	#2409
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,178 Recipes: 0 Rep Power: 85	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! whew i made it through day 1! hahaha! thats a relief! i woke up this morning feeling SUPER HUNGRY...i had some baked chicken and a salad just a few minutes ago and now i feel FULL...YAY! i dunno what im going to do today for a workout....ill prolly go out and ride the exercise bike....maybe ill lift....we will see....its already 91 degrees out there and STEAMY....i think ill drag the bike in the house and watch tv while i ride!

06-19-2007, 10:21 PM	#2412
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! Great workout PJ! If you could get consistant with your lifting I bet you could throw up some awesome numbers. D has been getting really strong even will on low carbs. She's up to 175x6 for bench now! That's more then a lot of guys that work out at our gym.

06-20-2007, 02:33 AM	#2415
pammiejoe6 Pink Members