VP Health & Fitness

I gotta admit it… I’m STUCK.  My progress has stalled for over 1 month now & i’m starting to feel the”old me” wanting to come back into the picture.  The “turning to food” type of girl that will eat non-stop just because she is sad, upset or whatever.  I had been losing 1-2 lbs consistantly for the past 3 months (Feb-May) and then my Detox Experiment happend and I started working Full Time. Working Full time has significantly decreased the opportunities that I have to workout. 

I was looking back at some old workout stats back when my weightloss was consistant, and I was averaging about 5-7 hours of exercise burning around 4500 calories every 7 days!!!  For the past month or so, exercise has been almost non-existent except for my Civilian Fitness Program Classes & a couple of Body Weight Circuits that i’ve done.  I’m now averaging about 2 hours of exercise & burning a lot less calories. 

My eating habits have also remained the same… somewhat consistantly eating healthy but still consuming the calories of someone that is very active, which I have not been for the past month.   So…. what’s next then?

I have many options to choose from.

• Kick all my progress to the curb and start eating like a maniac again
• Stop exercising all together
• Starve myself
• Go on an extreme diet
• Start exercising more
• Start eating to accomodate activity level

I choose the last two. 

And I will continue to choose those.  That is what’s different about me this time around.  My mindset is different and I know that this is a long lifetime journey that I am committed to maintain.  I know what I have to do… I just have to START DOING IT!

I’m going to have to plan EXTRA hard this coming week because I will almost have NO time to workout out at all in the evening because we are having VBS at our church.  Waking up early is not something I like to do, but will have to start doing in order to meat my exercise goal of 5 hours.

That’s it for my rant today…. Thanks for reading!

~ Vilma

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So my application is about done. I did everything except the blood tests & the T-Max test that I will do sometime this week.

Here are my stats:

General Statistics:
Female
Height: 5′7.3″ (67.3 inches)
Weight: 188.5 lbs (July 2, 2007)
Body Fat %: 34.42% (7 site caliper test)
Body type: Endomorph/slight Mesomorph
Activity Level: Active/Very Active (will be working out 5-6 days a week for about 1-2 hours)
Goal: Fat Loss, Muscle preservation (possibly gain)

Starting Skin Fold Measurements (mm):
Abs: 30
Triceps: 30
Chest: 18
Mid-ax: 30
Subscapular: 30
Suprailliac: 34
Thigh: 42
Sum of 7 Skinfolds: 214 mm

Starting Girth (Circumference ) Measurements (inches):
Neck:14
Shoulder: 44
Biceps: 12
Calf: 14.75
Chest: 39.5
Waist: 35
Thigh: 23
Sum of 7 Girths: 182.25 inches

Strength Test (1 RM):
Bench Press: 100 lbs
Squat: 185 lbs
Deadlift: 125 lbs

75% of 1RM MAX weight:
Bench Press: 9reps @ 75 lbs
Squat: 6 reps @ 140 lbs
Deadlift: 14 reps @ 95 lbs

V-Max & T-Max
Speed: 6 mph
Elevation: 4% grade
T-Max:

And finally…

Before Pictures:

These have been posted on my thread at the Precision Nutrition Forums 

A side note on my BF%

You know… a 5% BF difference can really throw your readings off! I was just looking through my earlier posts and I had this posted:

TOTAL inches lost since 2/28/2007: 47.75 inches!!!

** Using Online Circumference BF% Calculator:

GRAND TOTAL Fat Lost: 35.11 pounds
GRAND TOTAL Lean Mass Gained: 14.11 pounds
GRAND TOTAL Weight Lost: 21 pounds

The online BF% Calculator had me between 29% BF.

When I did my measurements using the 7-site caliper method, it came out to 34.42%!!! Wow. BIG difference.

I know that the 7-site caliper method is more accurate so I will stick with this method from now on. The BIA test that I do at the gym is about .5% below this.

Anyhow… here are my updated progress stats:

TOTAL inches lost since 2/28/2007: 47.75 inches!!!

** Using 7-site caliper method:

GRAND TOTAL Fat Lost: 27.34 pounds
GRAND TOTAL Lean Mass Gained: 3.84 pounds
GRAND TOTAL Weight Lost: 23.5 pounds

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Moral of this story… caliper test’s are more accurate than online BF% calculators!!!

Still very good progress.

~ Vilma

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Today has been a pretty good day so far. I’ve decided to stick with Craig Ballantyne’s 12 week Turbulence Training workout & hubby has decided to join me so I’ll have a workout buddy! YAY!

Here are some stats for today:

• 6 hours of sleep
• Water Intake - GREAT!!! (more than 128 oz (1 gallon)

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EXERCISE
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- Did my Max strength tests & it was a workout in itself!
- CFP Abs workout
- TT Workout: Week 1 Day 1

Warm Up (2x)
- Prisoner Squat (12)
- Close-grip Push-up (8)
- Wall Slide (8)

Workout A
1A) DB Split Squat (3×8@15 lbs)
1B) DB Chest Press (3×6@30 lbs)

2A) DB Row w/elbow out (3×8@10)
2B) Mountain Climber (3×20)

Interval Work Out A: 16 minutes on treadmill

5 minute warm up
7 minutes of 45 sec. intervals (hard/slow)
4 minutes cool down

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EATS
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Meal 1: Spinach Omelette (5 egg whites, 1 egg, 1 cup baby spinach, 1 serving FF Mozzarella Cheese), 1 tangerine, 16 oz. green tea
2 fish oil caps

Meal 2: 4 oz of beef, 1/2 cup green beans, 1 serving baby carrots

Meal 3 (PW): 4 oz. Beef Fajitas, 1 serving of grilled bell peppers & onions, 3 white corn tortillas

Meal 4 - Chicken salad with carrots & 2 cups of mixed greens

Meal 5 (PW) - Myoplex Protein Shake, Carb/Protein Mix (ABB Mass Recovery) (1/4 serving)

Meal 6 (bedtime) - 4 oz. of wild Alaskan salmon, garbanzo salad (garbanzos, onions, cucumbers, tomatoes & green chiles w/FF low calorie Italian dressing)

Supplements: 6 fish oil caps, 1 multivitamin, 4.5g L-glutamine/1000 mg Vitamin C mix (45 cals), 500 mg calcium

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Man oh man!!! That TT workout was KILLER!!! LOVED it! The weights took about 25 minutes, HIIT 16 minutes total calories burned over 650! I’m already sore!

Good night world!!!

~ Vilma

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Day 102 of my Civilian Fitness Journey… and I feel good.  Good but bloated.  I ate too many chips, dips & more chips.

 Have been drinking a lot of water today which has been helping.  I’m SOOOO looking foward to my CFP class today because I haven’t worked out in 3 days… my body is craving a HARD workout — AWESOME!

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Here is what I posted last night at the PN Forums:

Day 3 & 4 (Pre Contest) - Whoopsy…

Quote:

Originally Posted by veperez Earlier today I read the July 2nd - Challenge Tip — “Fat Loss Kick-Start” with great interest. It seems pretty do-able & sure to give some good results in two weeks. I might try it out starting tomorrow (July 4th). Planning to go to the gym tomorrow (YES! It is open - Thank You Ft. Bliss!) ~ Vilma

So… THIS didn’t happen!!!

VERY bad planning on my part. We had a cookout a my place for the 4th & I was in charge of all the cooking so you KNOW that I was going to cook by PN standard, right?!

And I did!!

This is what we had:

• Yummy Chicken Breasts marinated in a Mango Ginger Habanero Sauce & grilled on the grillin’ machine
• Grilled veggies (red, green, yellow & orange bell peppers, asparagus, green onions (scallions) & corn)
• HUGE mixed green salad with tomatoes, cucumbers, carrots & broccoli
• Arizona Diet Green Tea sweetened with Splenda & water to drink
• Watermelon & Krunch Lites ice cream for dessert

THAT’s what was planned…

HOWEVER, dear hubby couldn’t live without his pico de gallo & guacamole so we went to the store to buy the ingredients for that… but then he also HAD to buy tortilla chips (to go with the pico de gallo & guacamole) & also bought lays potato chips, dip for the chips, turkey hot dogs & carrot cake.

Temptation temptation EVERYWHERE!!!!!

I pretty much ate as planned an within PN principles except a couple of lays potato chips here and there… some tostadas, guacamole… 1 turkey hot dog… more chips & dip at night with some more guacamole… UGGHHHH!!!

Today wasn’t really much better — and I won’t bore whoever is reading with the details but WILL say this:

Tomorrow is a NEW day! YAY!

Need to pick my lazy self up (haven’t exercised in 3 days!), get to eating RIGHT, & JUST DO IT!!!

~ Vilma

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Wow! 100 days and i’m still keeping this journal up! AWESOME!

Pre Contest Pictures have been taken and will be up soon… for now, here is what I posted at the PN Forums:

Day #2 - 2 week Pre Challenge

Uughh!!! I finally got around to posting today. It’s been a VERY BUSY day and I’m finally winding down & getting ready for bed.

I didn’t share this yesterday but I FINALLY wore some shorts without feeling embarrassed. I think my legs are coming around to were I feel comfortable showing them off again. They finally got some sun as well…

those babies were W-H-I-T-E and in much need of a sun tan session!!!

Earlier today I read the July 2nd - Challenge Tip — “Fat Loss Kick-Start” with great interest. It seems pretty do-able & sure to give some good results in two weeks. I might try it out starting tomorrow (July 4th).

My 4 pictures have been taken with many outfits & I will post them up as soon as I can. I still need to turn in my application but need to finish my other optional pre-assessment tests (blood work & Max test). I’m hoping that I can get a Drs. appointment before the July 16th deadline.

Anyhow… here my other stats for today:

• 5.5 hours of sleep
• Water Intake - GREAT!!! (more than 128 oz (1 gallon)

EXERCISE
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- No exercise today

EATS
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0730 am- Spinach Omelette (5 egg whites, 1 egg, 1 cup baby spinach, 1 oz Fat Free Mozzarella), 2 cups green tea, 2 fish oil caps

1030am - 2 oz. Mozzarella Cheese, 1 tangerine

1230pm- 4 oz. Tex Mex Ground Sirloin w/ 1 serving of mixed salad greens & scallions, 2 fish oil caps

330pm - Chocolate Protein Pudding (1 cups Dannon Lite n’ Fit Vanilla Yogurt, 1 scoop Whey Protein, 1 TBSP unsweetened cocoa powder) 1 cup of red grapes

630pm - 4 oz. Tex Mex Ground Sirloin w/ 2 servings of mixed salad greens & red onions,

9:30 pm - 4 oz. pre cooked chicken breast fajitas, 2 TBSP salsa, 1 serving of baby carrots. 2 fish oil caps

1100pm Bed time Protein Shake
(1/2 c. CC, 8 oz. Green Tea, 1 scoop EAS protein blend, 1/2 TBSP Udo’s oil, 1 TBSP unsweetened cocoa powder, splenda)
(Ratios: 313 calories; 10g Carbs; 41g protein, 12g fat)

TOTAL Calories = 1956
Protein = 212g; 43.3%
Carbs = 133g; 27.2%
Fats = 64 g; 29.5%

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Over all I think I did ok today. about 80% compliance because I did not eat veggies at every meal. I also want to cut down on my protein powder consumption & for that I need to plan out my meals better & get whole lean proteins instead. Too much cheese also…

Still getting used to the PN way of eating… but so far so good!

Planning to go to the gym tomorrow (YES! It is open - Thank You Ft. Bliss!)

Happy 4th everyone!!!

~ Vilma

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Wow! Now, THAT is a long title!!!

Let me explain… I’m still participating in my Civilian Fitness Program classes (will be over sometime in September) however, I am also entering the PN body transformation challenge that will start on July 16th 2007. I have these next two weeks to get my registration form completed (pictures, assessment test such as: regular weight, girth measurements, skin fold measurements, recovery, performance, blood tests) nutrition & exercise routines down and then will “officially” start attacking my 39 lbs. of fat on July 16th! YAY!!

I am keeping a PN challenge journal down at the PN forums but will also update here.

These are a couple of stats & goals for now as I will post more details (pre challenge stats & pictures) a bit later on this week.

Here are my current stats:

Female
Height: 5′7.3″ (67.3 inches)
Weight: 188.5 lbs
Body Fat %: approx 34% (7 site calliper test), Biofitness has me at 29%
Body type: Endomorph/slight Mesomorph
Activity Level: Active/Very Active (will be working out 5-6 days a week for about 1-2 hours)
Goal: Fat Loss, Muscle preservation (possibly gain)

I will stick to about 1700-1900 kcal (what i’ve been currently eating while following BFFM principles) for now while perfecting my 10 habits — specifically these:

Habit #2 - Eat complete, lean proteins with each feeding opportunity
Habit #3 - Eat vegetables with each feeding opportunity
Habit #4 - Eat veggies and fruits with any meal & “other carbs” ONLY after exercise
Habit #8 - Plan ahead and prepare feedings in advance

All the other ones I’ve been doing religiously for a couple of years now so I will be focusing mainly on these throughout the challenge as well as striving to be 90% compliant.

More info to come.

Here are some stats for today:

• 6 hours of sleep
• Water Intake - GREAT!!! (more than 128 oz (1 gallon)

Exercise:

- CFP circuit training(40 mins) & b-ball (20 mins) - 600 calories burned)

Eats:

0830 am- Feeding #1: Omelette (5 eggwhites, 1 egg, 1 cup baby spinach, pico de gallo), 1 cup pineapple, 2 cups green tea

1130am - Feeding #2: 1/2 c. cottage cheese, 15 g. whey protein, 1 nectarine, 1 serving baby carrots,

100pm- Workout

230pm -Feeding #3: PW cereal w/ protein (30 g whey protein, 1 cup puffed brown rice, 1/3 cup Nature’s Zen cereal, 8 oz. vanilla soymilk)

400pm - Feeding #4: (PW) 1/2 cup brown rice, 4 oz of lean turkey breast, 1 cup spinach, 1 cup cucumbers

6:30 pm - Feeding #5: 2 Oven roasted turkey breast deli slices, 1 oz mozz. string cheese, 4 oz of turkey breast, 1 serving of baby carrots

1000pm - Feeding #6: Bed time Snackity: Very smoothie & thick shake!
(1/2 c. CC, 8 oz. Green Tea, 1 scoop whey protein, 1 cup fruit medley, 1 TBSP Udo’s oil, 2 TBSP ground flaxeeds, 1 TBSP sugar free chocolate syrup, 1 TBSP sugar free/Fat free chocolate jello mix, splenda)
(Ratios: 520 calories; 40g Carbs; 40g protein, 23g fat)

Uuggh!!! I think I over did it on the shake!!!

**(Note to self… leave out chocolate syrup & SF/FF jello mix next time and only 1/2 cup of fruit) Will save/subtract: 90 calories & 22.5 g carbs

fish oil caps
Calcium supp

TOTAL Calories = 2011
Protein = 202g; 40.6%
Carbs = 176g; 35.5%
Fats = 53 g; 23.9%

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To your health,

~ Vilma

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