130/120 Club?

I'm looking for a 130/120 club, but I don't see any topics started.

If anyone knows of the proper topic, would you mind letting me know?

Thank you :)

Welcome back Jen!  I admire your dedication to your weight lifting.  That is one thing that I need to focus more on--I'm only lifting about once per week and sometimes I count my pilates class (reformer pilates) as my resistence training.  Not good, I know.

Heather--I feel your pain.  I have been out of control with the eating the last few days.  I can't tell myself no.  I haven't gone one day in a long time without eating something I shouldn't.  Today is a new day, though....

My weight has been all over the place the last couple of weeks.  I've been all the way down to 124.6 and all the way up to 127.  So, I don't really know what I actually weigh.  This morning after my work out I was 126.2.

jen! thank you for your very informative post. i went back through the formula and checked out my cals, and 1400 is still my number when i burn my usual 200cals at the gym w/ my 30min walk/jog combo. but it was good to remind myself that when i step it up at the gym i need to eat more. haha, though eating more has not been a problem this week! jen, i'm glad you're in this forum b/c i'm interested to hear more about your routine and you seem v. knowledgable about training w/ the bulking and cutting. i know heavy weights is the path to the best results, but i've gotten very lazy with my follow through, so you have been motivating!

greta: i don't know if the eating/craving is period related (i started today) or if i need to schedule more indulgent-feeling snacks into my day... i didn't feel like i was depriving myself before, but i'm having such a swing into the opposite direction of overindulging i wonder if i should... with that though, for me at least, there's the risk of craving more if i have let's say servings of chocolate, or portion of chips, b/c if i have it in my house i have trouble not eating it! i know the crazy eating on the weekend at least was also correlated with skipping the gym. well, i hope we snap out of it!

bri: your 1st husband/wife Valentine's Day is coming up! I've started thinking about plans recently b/c of all the decor in stores :)

 

Hi all,

I'm in!  I'm 5'5" and weigh 131.  Again as most of you have stated I'm a healthy weight but I really want to get back to 120.  I've been dieting for about 2 weeks and so far haven't seen much improvement.  How long did it take some of you to see a change (drop) in your weight?  I've been eating about 1400 calories a day and going to the gym where I do 30 minutes of cardio and another 30 of core strengthening.  Any tips/ words of encouragement? 

Hi all! Man the weekend was a bust for me too! We had a funeral/burial of my husband's really good friend - so naturally, everyone ate a lot when coming together.  So, yesterday, I weighed in at 132.2.  Thankfully I dropped down to 131.2 today. whew! But still, I've got a lot of weight to lose if I want to ever see 125. It's sad to see my trend line traveling up when it used to be down around 129 back in November.  =(  Oh well, such is life.  I went shopping this weekend, and was a tiny bit grossed out by the flab on my tummy and thighs. I'm also contemplating lowering my goal to 120# now, but will concentrate on the 125# goal first.  =)

Seg11 - Not to burst your bubble, but its taken me since July 2007 to lose about 10 pounds. But that's because I'd pretty much do/eat whatever I want on the weekends, so I would generally watch what I ate only M-F (and sometimes not even that!). I'm not much of a fitness/health buff, but I think that if you stick to your plan, you're supposed to see .5-1 pound loss per week. The scale may change daily, but overall, the .5-1 pound should be permanently off.  Stick to this site and counting your calories and you should be ok!

Liz - Thanks for the informative informationn about what cals we should be really eating!  I always wondered how I lost weight when I seemed to be eating closer to 1500 calories per day rather than my aimed goal of 1200 cals.  Makes sense though!  Thankfully, you and I are about the same size and burn about the same cals during the day, so you did the math for me. I suppose 1400-1500 cals is the magic number for me too!

Heather - I know V-Day is coming up!!! We'll be on our honeymoon on this day, leaving Munich and heading towards Prague.  I was thinking of making a CD for my hubby of all of the songs that remind me of him/us.  I made him one when we first started dating over 3 years ago.  I know that generally, I will probably enjoy the CD more than he will, but I'm hoping its the thought that counts.  I will also keep an eye out for a small trinket to purchase on our honeymoon to give to him on V-day.  What are your plans for the hubby?

130.0 today ladies- it's coming off! (tmi alert)sometimes after a slow weightloss period, i'll have a few days where i have several extra BM's, and i feel like it's the fat finally breaking down and being flushed out. B.S. maybe, but that's how i think of it.

v-day: the hyatt is having romance deals, $195: champagne & strawberries on check-in, breakfast, and late checkout. but i'm so excited our new bedroom will be done, it may be nice to just stay here!! i'm already planning on leaving a card & can of chocolate covered cashews for a little treat when he wakes up, but i'm not sure what else i've got in store. def. some rose petals and candles. maybe i'll take him ice skating, which we did on our first date!

bri: so sorry for your husband and yourself on the loss of your friend. love the cd idea. v. romantic/ high school mixed tape reminiscent. i know music really takes me back to different times in my relationship and can make me very happy and close feeling.

seg11: don't get discouraged if the going is slow- if you keep plugging along, you have to see improvement! you may want to take measurements instead of just relying on the scale. (or keep trying on a too-tight goal piece of clothing) changes may happen in inches instead of lbs, and seeing those numbers change will motivate.

Thanks for the welcome.  It is good to be back.

Greta and hbbroadbent: About everyone’s craving, I know exactly what you mean.  Every week I have a cheat, a few squares of chocolate, a piece of pizza (something really bad).  I think the regular, controlled cheat prevents me from an over-the-top one later on.  I also try to time it right and use it as a carbohydrate re-feed (not the best way) but if you gotta do it.  Do it right :)   I eat a lot of fibrous veggies first to subdue the impending insulin spike and I do not schedule my cheat for the evening but instead earlier in the day (preferably a 1/2 hour before some cardio).  I think real strong cravings are usually a symptom of starvation and not proper dieting.  I do NOT ever feel ravished on my diet.  And if I do I make adjustments, eating every 1.5-2 hours instead of 3 will often do the trick combined with a slight increase in calories for a day or two before resuming my previous deficit.

seg11-  I average .5-1 # per week on average but usually hold steady at a weight for a week or more then magically I drop a pound over night then hold steady again and repeat.  (So, since I dropped a # last week, I do not expect any change on the scale for a while).  I have no clue why but that is just the way my body works. So just be steadfast, it is all about the long haul.  It is also important the source of you calories, some calorie sources take more energy to metabolize than other.  So concentrate on protein and complex carbohydrates and everything with fiber in it.  (Think un-processed, whole foods). 

brianneo- sorry for you loss, congrats on getting married, sounds like a wonderful trip.  The best of luck to you two, enjoy the time together.

seg11- I think you'll see a pattern here with all of us telling you that it takes a long time at this weight to see results.  But, with slow and steady effort--it will come.  I've lost about 11 pounds since June.  I try to eat between 1300-1500 calories per day, and more if I run more than 5 miles.  I definitely don't tell myself no as often as I should, and that probably contributes to the slow weight loss.  My pattern is like Jen's--I will hold steady for awhile (even up to two or three weeks) and then magically I will lose a pound or more.  It's frustrating when your not losing, but so exciting when you finally see the scale go down.

Jen-Thanks for the cheat tips.  I think I need to plan my cheats better and say no to myself on the non-cheat day.  It seems like every week there is some event to eat at.  In the beginning I was so good at telling myself I can't eat at every occasion, and now I just don't have the same willpower.  I really want to lose a few more pounds, and I know it will not be easy.  Plus, I need to increase the weight lifting.  Can you give us a quick run down of your weight routine?  How many reps per excercise and how many exercises per muscle group?  How many times do you work each muscle group per week?

As for Valentine's Day approaching, reading the plans you guys have for your husbands inspires me to want to do something fun too.  I just don't want it to be too centered around food!

I would love to share my workout routine.  Now I do change it a bit every 8 weeks or so and the exact order of exercises changes at least every 2 weeks because i think it is important to "keep your body guessing"  But first there are a few rules I go by every time I lift.

1)      I always write down the weight (I am lifting) reps and sets and order of exercises.  (I used to think I could remember them but would inevitable forget)

2)      I Lift heavy, if I can do more than 3 sets of 14 repetitions, I move up in weight.  The last few reps in each set are nearly impossible (I love having a spotter because then I can really push without the fear of dropping a weight on my face).

3)      I ALWAYS try to do more than you did the week before.  Either more weight or more reps.  Because I know if I am not going up in strength I am only maintaining what I  have but not building.  I am always in competition with my “last week’s self” every time I enter the gym. I love kicking my own butt. J  Note: If you are not improving for more than two weeks in a row, you need to make adjustments, space you days farther (maybe you need 8 days to recover).  But most likely it is your diet, calories too low (I can not go below a 400 deficit for more than a few days w/o my training taking a hit), I also notice if I get less than 100 + grams of protein when cutting it is often hard to more up. 

4)      Resting is as important as lifting.  I know I only build the muscle during my down time (between your lifting when you tear them up).   So I only hit a muscle group once a week (or less).  Now some muscles will inadvertently get worked on off days because they are complementary to other muscle groups and this is OK but I still make an effort to space them (such as shoulders and chest day).  Just listen to you body.

5)      If the muscle group is still sore, I do not work it again.  I let it recover then hit it hard again.  The first time I went to do weights, I did not lift again for that group for 10 days  -- so sore

6)      Toning is not a real thing.   Tone = less fat + more muscle.  So lift heavy girls.  It is an insult to all the boys working so hard in the gym day in and day out, and still do not get big, to think that you, a girl (with 1/15 the testosterone), will beef up overnight. 

7)      I also watch my meal timing.  I eat at least 20g protein and 30g of quick acting carbs (like an orange) a half a hour before I go to the gym.  And I have a protein shake when I get back (34 g of protein) and sometimes 20g or so of complex carbs if I am feeling hungry (I only do this if I feel I am hungry because I usually work out at night I do not like to eat carbs before bed so sometimes I will have a few almonds instead)

So with that, here is my schedule (note: I do 3 sets of about 3 exercises per muscle group).  I also bike M-F to work.

 

Sunday: Chest and Triceps day (the bitchiest day but ohh it feels so good when you are done)

Decline Bench (alternating weeks with barbell and dumbbell)

Triceps pulldown (using the pulleys on the universal)

Flat Bench (alternating weeks with barbell and dumbbell)

Dips (I do the assisted ones b/c I am a sissy still)

Pec Deck machine or cable flys

Tricep extensions

 

Monday: Legs and abs  (I haven’t done legs for three weeks now because of a back injury from moving but will start again I think next Monday, feeling much better)

Squats (not with the Smith machine) I go low

Weighted situps

Weighted walking lunges or weighted stationary lunges with rear leg up on bench

Leg raises (for abs)

Weighted calf raises

Weighted bench step ups

 

Tuesday: Off just biking

Wednesday: Shoulders (short day)

Arnolds

Military press (with the Smith machine)

facepulls

Lateral raises (sometime free, sometimes with machine)

*I think I want to start using bands for my lateral raises but have not yet

Thursday: Back and Biceps

Curls with EZ bar

Wide grip pulldowns (or assisted pullups)

Dumbbell curls

Pendlah rows

Concentration curls (or sometimes windmill curls)

Deadlifts

One arm bentover rows

 

Friday: off, just biking

Saturday: off, sometimes abs, no cardio

I would really like to see what others are doing here, nutrition and exercise wise here, that has work (or not).  So if any of you could post and tell me what your goals are and what you think has worked I would love it.  i am always modifying my lifestyle and like to hear what others are doing.

Gretamarie-  I am curious, how tall are you?

Thanks

Jen that's an inspiring post there!  Reading it, I feel as if I dont push myself hard enough at the gym and may try to do so now!  I haven't moved up on the weight amounts in a while.  I tell myself I dont want to get too bulky -- do think that's possible?  I feel as if my arms are kinda big -- I've had comments before about whether I paddle or surf b/c I have big arms (I used to do both several years ago).

Just read your profile --- what kind of doggie do you have?? We have an almost 6 month old very adorable and cute and big American Bulldog named Pahupu.  =)  You can do 5 unassisted pullups!!  That was my goal before when I was paddling.  I worked at it about 3 x / week withsomeone assisting  me (bend your legs back and let someone help push you up), eventually you'll be able to do it on your own! 

Briefly here's what I do -- not saying to follow it though, b/c I know i'm not a poster child of nutrition or exercise.

workout at least 5-6 times/weak for at least 45 mins. I alternate days - so one day is cardio (either elliptical, stairs or stationary bike for 45 mins -- usually I take a book along to read while doing cardio.) The other day is weight lifting.  I warm up on a cardio machine for 10 minutes before lifting.  When weight lifting I have 3 different days 1) Chest, triceps, shoulders 2) Back and Biceps and 3) Legs.  I try to do at least three exercises per muscle group.  When doing legs - I do squats, lunges, leg extensions, leg curls, calf raises, inner thigh and outer thigh machines.   On all gym days, I try to do at least 5 minutes of crunches/situps and 5 mins. of stretching.  On Saturday mornings, I try to make it to the turbo kick box class at my gym.   I also dance hula on Tuesdays for 45 mins - 1 hour, and generally try to make this day a lifting day in the gym.

Food - I try to keep between 1200-1500 cals intake per day.  I try to aim for a 500 call deficit.  I dont have any set nutrition diet, other than to watch what I'm eating, eat tons of whole wheat (complex carbs), veggies and fruits (ie. raw foods), I try to limit the fried food and sweets intake, and I always check the calorie amount per serving before eating.

 My Downfalls - salty foods, chocolate cravings and alcohol.  =)

brianneo -- Thanks for your post, you reminded me that I really need to stretch more (I am really bad about doing it regularly when working out but it is so important).

I think it is pretty hard to get real bulky (I have been tryign for a year) and the girls who do are definatley not eating a deficit.  When you are in a deficit you often will increase you efficiency instead of putting on mass.  I tend to put a lot of fat on my arms so they only look biggish when i am bulking up, but slim down when cutting.  I would also descibe myself as an ectomorph, so maybe if you're an endomorph you will pile it on easier but I find it very hard.

I have an australian shepard rescue, he is tiny only 45# -- very small for his breed but full of spunk.  I love the american bulldogs big sweeties :)  Does Pahupa mean something?

Thanks for the encouragment, I still plan to do 5 unassisted pullups but I think it will have to be a goal for fall 2008, not this spring.  I was starting from nothing and it is taking a while to get my strength up (thanks to 4 years of cross country for eating all my muscle away).  I will have to dig up an old photo so you guys can see what I was starting from (ie nothing).  i have been doing a lot of wide grip pulldowns, pullovers and pendlah rows and assisted pullups in an attempt to build my lats, they are getting there -- just not as fast as I would like sometimes.  Do you still have that goal or did you do it?

i like your splits, same as mine :)  I tried a few different ones and back/bi, chest/tri is my fav. by far.  I just recently moved shoulders to its own day, though, because after bench (for chest) my shoulders were not getting enough, plus I really am trying to build my shoulders.

Thanks Bri and Jen for sharing.  You both make me realize my once per week weight session is not cutting it!  And I agree w/ Jen--no such thing as bulking up ladies.  I think what happens when we think we look bulky is we are finally building some muscle, and just not burning the fat on top!

Currently I am lifting chest, back, shoulders, biceps and triceps on Sunday.  I do two exercises per muscle group, three sets each, and I lift to failure.  It takes me about 1.5 hours.  I never lift my legs because I am a runner and I don't like it impeding my runs.  I hate having sore legs.  I also go to one reformer pilates class (60 minutes) each week which usually works chest, shoulders, back, abs, butt, and legs.  I also run 3-4 times per week.  Most weekday runs are 30-40 minutes and then my weekend runs are 50-60+ minutes depending on how I'm feeling.  I've been nursing a knee injury for about two years so I'm not able to run farther than 6-7 miles right now.

I also have a puppy who I love so much!  Her name is Minnie and she's a black lab mix.  She's such a sweet heart and a little cuddle-bug.  I also have a border collie/australian shephard mix who lives with my mom.  She's a crazy girl.  Those breads are meant to work and she is finally calming down at 11 years old!

Oh ya--Jen--I'm 5'6'' with a medium frame.

yay for doggies! (I love dogs)  I also live with a neurotic pony-sized German Shepard.  7 years and counting and yet to calm down.  I am lucky with my aussie he is pretty mellow, as far as his breed goes.  (He is able to turn it "off" and "on" when needed, but when it is on: watch out!)

gretamarie --  I would definitely consider doing split days  Otherwise it is really hard to give any one muscle group "your all" and try for a another set or two.  I have recently been incorporating some drop sets into my routine and I think are helping some muscles that plateaued. 

I also hate legs b/c it makes it so hard to bike the next few days.  I used to not do them because of that.  But I do not feel biking works my butt as well as lunges, especially the ones with my rear-leg up on a bench and holding weights (I think they are called Romanian lunges but I am not sure).  So I am torn between doing them and not.  And currently do do them  (ha! dodo)

Thanks, I was looking at your pics and you looked around my height and I was just wondering.

I posted some pictures of my arms before starting lifting and 3 months into lifting.  Both of which I am at 132#.  I will post another when I get back down to 132# (after 10 months of lifting or so) hopefully we will see a difference :)   BTW my arm is actually bigger in the second photo (9.5 inches flexed compared to 10.5+ inches flexed).  I can not find my tape measure right now (stupid moving) otherwise I tell you what I am now.

I am also looking around for some old pictures of my back to compare. (that is what my husband is always commenting on)

Jen - wow! I can see the difference in the pics from before lifting and after.  You look amazingly thin in your post lifting picture. That color green is also a great color on you.  =)  How in the heck do you look so thin at 132#?  I'm currently that weight, but feel as if my arms are a lot bigger.  Perhaps, I need to push myself harder in the weight department.  Or perhaps, much more of my 132# is fat instead of muscle.  Good for you. 

As I mentioned before our puppy is an almost 6 month old American bulldog.  He is super duper hyper!!!  He loves to jump and play and has endless energy for hours! My friend has his brother from the same litter and his brother is so much more mellow than ours.  Our doggie's name is "Pahupu" which is the name of the ancient Hawaiian warriors from the island of Maui who used to tatoo half of their faces and bodies black. Due to Pahupu's black eye patch, my husband came up with the name.  Very creative that hubby 'o mine.  =)  We love our doggie and he is definitely a highlight in our lives.  A great pre-cursor to future kiddies. 

Regarding pull ups - I was able to do 5 unassisted pullups back when I was paddling. It did take me a couple of months practice with assisted pull ups before I could do so. I haven't tried to do unassisted pullups in a while now, so I'm probably only able to get one or two done now.   

Weighed in at 131.5 today.  It's a bit lower than last week monday (or Tuesday, since Monday was a holiday), so perhaps that means I'm moving slowly but surely down the scales.  I do need to realize it takes time to drop weight healthily. 

Im 120, and i need to get down to 110, i excersise 4-5 days a week and am going to start up ice hockey again in a couple of weeks, after i lost my initial 5 pounds, a couple of months ago i was 125, i still seem to be staying put. and i dont see much change, im doing the 1200 calorie diet but its still not working!

brianneo -- thanks for the positive feedback.   It was at my sister in-law's wedding.  Who says bride's maid dresses have to be ugly?  I just wanted to post some pics to show how my weight has re-distributed since lifting.  I put muscle on my butt and back,(thank you deadlifts). so I am at one of my leanest times in that second picture.  Which I hope to pass this summer, while weighing nearly the same.  I would recomend putting muscle on your back (2nd largest group of muscle to your legs), great place to build -- lots of room.  

Awesome name! very creative.  yay when my dog is driving me nuts, though, I start to re-think kids :)

I am so jealous of your pull ups.  Those years of paddling gave you some great lats I suppose.  Maybe I should take it up, but the water is soooo cold here in Oregon.  I have a race with my husband right now, that I can rep a pullup before he can do a one-armed one.  Here is hoping I win...

Cacaloduca- welcome.  Congrats on the weight lost so far. Please tell us more about yourself, your height, what is you current exercise program (weights? running? classes?)  What is your diet like (protein/carb/fat ratio)?

I am so excited to find a 130/120 club!  I am 5'5" and seem to be stuck between 132 and 129.  My ten year reunion is this summer in July and I would love to be down to 125 or lower!  It seems like this is such a small goal, but I am having the toughest time. 

I do spin class twice a week and 30-45 mins. of cardio 5 days a week.  I also do 30 mins of strength training 5 days a week. 

I always do well with breakfast and lunch, but I struggle with dinner.  I am always so hungry when I get home and I end up eating way too much.  I believe that if I could learn portion control I could drop those last few pounds. 

Any advice on preparing healthy, portion-concious dinner meals for a single person? 

Jittie! Welcome.  You sound a lot like me!  Except I'm 5'6" ish.  I also struggle with dinner. I think it's because I pack a breakfast and lunch, but with dinner, I have so much food / snacks at my disposal I feel tempted and usually give in.  Perhaps you should pre-plan your dinners?  I'm a poor eater when I'm at home by myself ---- like tonight for instance -- my dinner was a boca burger patty, tortilla and salsa.  So, unfortunately, my tips may not be the best.  Drink lotsa water before, during and after dinner, hopefully that will help to curb your appetite.  I'm sure you can meet your goal by the reunion, esp. since you're doing so much exercising. 

jen: did you take the pictures down? b/c i only see one- the wedding picture, which is beautiful.

i need to get back to a weights SCHEDULE! not, ok, i feel like it today ;) lately i've been doing 30 minute run/fast walk intervals on the treadmill, but this is what i used to do:

3-4 days/week: circuit of about 8 exercises all with weights (i'm up to 10lbs in each hand!), 12-15 reps, working quickly from one exercise to the next, no rest, alternating upper, lower, abs. then repeat the circuit 2-3 times. sometimes there's a separate circuit for abs, ~3 exercises, 20 reps, repeat 3X

i really liked the look of your routine jen, i might try what it looks like several of you are doing, working each muscle group on a separate day.

first, let me say i think weight training is the golden key into getting the body most of us want when we say we want to "lose weight." but, i personally do believe women can "bulk up" from weights. but this is a very subjective/relative term, and i think that's where the debate comes in. i know i don't want the quads of let's say Kendra on girls next door, the same legs my trainer had. my ideal is not that comparatively block-ish (not that looking at her i'd say, "she's bulky") look of people who are into weights (like on the infomercial for The Firm) as opposed to the look of a woman into dancing and yoga. but i am not going to get that into dancing where i have a dancer's body, but i do want to watch my sqauts b/c when i was disciplined in my weights w/ a trainer, my thighs got bigger, i.e. jeans tight there, and my back also got broader (which was a concern b/c i was trying to fit into a tight on top dress). of course it is our individual bodies, b/c like you said jen, your an ectomorph so maybe you CAN'T buulk up, but like Bri has noticed her arms can bulk a bit.

ANYWAY! i'm 127.4 today girls!! for a bit i'm focusing on veggies, lean meat, egg whites, and protein shakes (though i still have treats).

maybe glimpsing the 127 will be motivation to not go crazy SuperBowl Sunday ;) anyone making some healthy nosh? i'm def. bringing a veggie tray, but that's not all i'll eat!

welcome jittie and cacaloduca!