• FreeTrainers.com Forums
• Women's Club
• My updated stats....

Group: Women's Club

My updated stats....

1 2 of 2 pages

jmknippel Posts: 170 Joined: 2006/02/21	2006/11/28, 08:44 AM Stats October 2005= 173.5lbs (bf?) January 2006= 157lbs 22.5%BF April 2006= 150lbs 18%BF October 2006= 148lbs 16.8%BF November 2006= 149.4lbs 14.8%BF (hmm??) 32 year old female
yadmit Posts: 4,670 Joined: 2003/10/05	2006/11/28, 09:05 AM GREAT changes! t -------------- I am training for birthdays. Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban They always say time changes things, but you actually have to change them yourself. - Andy Warhol
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/11/28, 11:02 AM Those are great numbers! I would like my stats to look like that:big_smile: You've obviously worked very hard...Great Job! Would you say your success is due to mainly exercise, mainly diet or a good combination of both?
asimmer Posts: 8,201 Joined: 2003/01/07	2006/11/28, 11:25 AM Keep it up, Joy - You will look so awesome by the time the show rolls around - you are already where you need to be to start your pre-comp diet, at 14.*%. You should be able to come in really lean! -------------- Perseverance is not a long race it is many short races one after another. Walter Elliott
	2006/11/28, 11:41 AM AWESOME - Good luck with your show. -------------- Beyond Training, Beyond Experience, Nutrition Wins
jbennett Posts: 1,558 Joined: 2001/02/28	2006/11/28, 11:47 AM Great job! It's results like that that keep other people motivated on these boards. -------------- --JBennett "I've up-ed my intensity.... now up yours!" "Pain is only weakness leaving the body." "Never think of how weak you are; think of how strong you're going to be."
MannyMaster Posts: 515 Joined: 2006/02/01	2006/11/28, 12:14 PM WOW, those are awesome results! Congratulations and good luck with your show:) -------------- A failure establishes only this, that our determination to succeed was not strong enough. - Christian Nestell Bovee
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/11/28, 03:38 PM That is fabulous....14% BF...thats amazing!!!!Good work!!!!
Carivan Posts: 8,542 Joined: 2002/01/20	2006/11/28, 05:05 PM Congratulations on keeping with it. Thats the hardest part. Good luck with the competition. -------------- A little discipline at the table and at the gym might help reduce that belly! Ivan Montreal Canada (City of Festivals)
jmknippel Posts: 170 Joined: 2006/02/21	2006/11/29, 11:07 AM Thanks so much everyone, It takes alot of dedication, my family says I am addicted and/or obsessed, I guess there are worse things that I could be addicted to so I take it as a compliment. Fly - I would say a combination of both diet and lifting weights, but once I fine tuned my diet I really started to see the bodyfat disappear. Asimmer - Shouldn't I try to get down to like 12% by January?
asimmer Posts: 8,201 Joined: 2003/01/07	2006/11/29, 06:56 PM You will be fine starting at 14% 3 months out. If you get lower before then, that is okay, too. -------------- Perseverance is not a long race it is many short races one after another. Walter Elliott
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/11/30, 09:39 AM Let us know when the comp runs and how you do. At the rate your going, you'll do great! Good Luck!!
jmknippel Posts: 170 Joined: 2006/02/21	2006/12/01, 07:55 AM Day 1, 2 & 3 Med Carb Day (3 consecutive days) Meal 1 oat bran cereal 1/4 cup dry 1 whole egg egg whites 4 sf syrup 1/4 cup Meal 2 yams 2.5 oz (4oz) deli turkey breast slices PRE-WORKOUT Meal 4 chicken 4 oz whey protein shake 1 scoop yams 2.5 oz WORKOUT 1-2 HOURS POST-WORKOUT Meal 5 whey protein shake 2 scoop green veggies 5 flax oil gel capsules peanut butter natural 1 tbsp Meal 6 tuna 6 oz green veggies peanut butter natural 1/2 tbsp relish, ketchup, mustard, salsa Meal 7 chicken breast 6 oz green veggies 5 Fish oil Caps raw almonds 20 Meal 8 cottage cheese lf 1/2 cup raw almonds 20
msmogreen Posts: 717 Joined: 2006/04/22	2006/11/30, 10:29 PM Wow, that's really impressive...and inspiring!
asimmer Posts: 8,201 Joined: 2003/01/07	2006/12/01, 07:42 AM jmknipple - maybe you could paste an example of your diet here so the ladies can see what you are doing (and how much food you actually eat:)) to drop bodyfat. -------------- Perseverance is not a long race it is many short races one after another. Walter Elliott
jmknippel Posts: 170 Joined: 2006/02/21	2006/12/01, 07:56 AM Day 4, 5 & 6 Low Carb Day (3 consecutive days) Meal 1 oat bran cereal 1/4 cup dry 1 whole egg egg whites 4 sf syrup 1/4 cup Meal 2 green veggies (4oz) deli turkey breast slices PRE-WORKOUT Meal 3 whey protein shake 2 scoop chicken 4 oz WORKOUT 1-2 HOURS POST-WORKOUT Meal 4 whey protein shake 2 scoop green veggies 5 flax oil gel capsules peanut butter natural 1 tbsp Meal 5 tuna 6 oz green veggies peanut butter natural 1/2 tbsp relish, ketchup, mustard, salsa Meal 6 chicken breast 6 oz green veggies 5 Fish oil Caps raw almonds 20 Meal 7 cottage cheese lf 1/2 cup raw almonds 20
jmknippel Posts: 170 Joined: 2006/02/21	2006/12/01, 07:59 AM Day 1 High Carb Day (1 day only - usually my cheat day) Meal 1 oat bran cereal 1/4 cup dry cottage cheese lf 1/4 cup egg whites 4 sf syrup 1/4 cup Meal 2 yams 5 oz (4oz) deli turkey breast slices 1 rice cake PRE-WORKOUT Meal 3 whey protein shake 1 scoop yams 5 oz WORKOUT 1-2 HOURS POST-WORKOUT Meal 4 whey protein shake 1 scoop green veggies 5 flax oil gel capsules peanut butter natural 1 tbsp Meal 5 tuna 6 oz green veggies peanut butter natural 1/2 tbsp relish, ketchup, mustard, salsa Meal 6 chicken breast 6 oz green veggies 5 Fish oil Caps raw almonds 20 Meal 7 cottage cheese lf 1/2 cup raw almonds 20 Since this day is usually my cheat day I would pick one of these meals and have something else, like chineses, pizza, or something to shock my body.
jmknippel Posts: 170 Joined: 2006/02/21	2006/12/01, 08:00 AM Great Idea Amy:big_smile: if anyone has questions feel free to ask as this might not make to much sense to some people like it does to me.
asimmer Posts: 8,201 Joined: 2003/01/07	2006/12/01, 08:02 AM Thanks!:)
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/12/01, 11:40 AM Thanks! No wonder you've had success, you've worked really hard...betcha enjoy your Sundays:)
jmknippel Posts: 170 Joined: 2006/02/21	2006/12/01, 11:14 AM Saturday is cardio ab & calf day repeated..
jmknippel Posts: 170 Joined: 2006/02/21	2006/12/01, 11:13 AM Here ya go... All the reps are 8-10, unless I am doing abs & calves then it's 12-15 reps. Monday is Leg Day Warm up extensions 3 sets (1/2 the weight0 lunges with weighted barbell approx 60 lunges leg press with free weight 4 sets squats on smith machine 4 sets leg press on machine 4 sets Tuesday is chest & biceps chest bench press 4 sets cable flys 4 sets machine flys 4 sets incline chest press 4 sets lying down flys with dumbell 4 sets biceps cable curl 4 sets alternate curl (dumbell) 4 sets hammer curl (dumbell) 4 sets preacher curl 4 sets cable curl (again) to failure Wednesday calves seated calf raise 3 sets smith machine calf raise 3 sets Cardio 40 minutes medium intensity abs -decline bench 4 sets with 10 lb dumbell on chest Thursday is shoulders & hamstrings shoulders Warm up Shoulder press 3 sets (1/2 the weight) Shoulder press with dumbells 4 sets side lat raise 4 sets upright rows using cables 4 sets front lat raise hamstrings warm up leg curl (1/2 the weight) 1 legged curl 4 sets each leg deadlift with straight bar & weight 4 sets leg press with legs real high on platform 4 sets 2 legged curl 4 sets deadlifts (again if really want to hurt!!) 3-4 sets Friday is back & triceps back assisted pullups wide grip 4 sets lat pull down narrow grip 4 sets seated rows 4 sets deadlift (lower back) 4 sets 1 arm row with dumbell 4 sets triceps kickbacks 4 sets cable pull down 4 sets skull crusher 4 sets cable pull over 4 sets cable pull down (again for a good burn) failure
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/12/01, 10:10 AM Thanks for posting that, i think it is very helpful to see it printed out. I've even cut and pasted it and may give it a try in the New Year. How about a peak at your workout routine as well.
jmknippel Posts: 170 Joined: 2006/02/21	2007/02/05, 09:08 AM Stats : 32 year old female, 5'5" October 2005= 173.5lbs (bf?) January 2006= 157lbs 22.5%BF April 2006= 150lbs 18%BF October 2006= 148lbs 16.8%BF November 2006= 149.4lbs 14.8%BF (hmm??) January 2007= 142 lbs February 2007 update I am now at 139 lbs
flyonthewall Posts: 1,823 Joined: 2005/01/18	2007/02/05, 01:15 PM WoW! Great progress!!
Carivan Posts: 8,542 Joined: 2002/01/20	2007/02/05, 07:01 PM Way to go JM. Notice how the weight loss dropped off and the BF% went alot down! I'm jealous. -------------- A little discipline at the table and at the gym might help reduce that belly! Ivan Montreal Canada (City of Festivals)
freedomfound Posts: 81 Joined: 2005/05/13	2007/02/05, 07:06 PM Great job. Keep it up.
jmknippel Posts: 170 Joined: 2006/02/21	2007/02/06, 07:14 AM Thanks, eventually I will post before and afters.
flyonthewall Posts: 1,823 Joined: 2005/01/18	2007/02/06, 09:52 AM The pic speaks volumes....way to go...check out those biceps:big_smile::big_smile:
asimmer Posts: 8,201 Joined: 2003/01/07	2007/02/06, 12:48 PM Looking good, Joy! What is your bodyfat percentage now, if you don't mind my asking? -------------- Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another. Richard Bach
	2007/02/06, 12:54 PM Joy, what kind of boat are you on in the pic. Nice biceps. -------------- Sometimes life is like herding cats. Charlie
jmknippel Posts: 170 Joined: 2006/02/21	2007/02/06, 02:51 PM Charlie - I am on a boat that floats in Lake Minnetonka, sorry but i have no idea what type it is..LOL:laugh: Amy - I just had it measured yesterday and I am not happy, it said 13%, I thought it would have been like 12%. Oh well, I guess I need to push a little harder..:cool:
asimmer Posts: 8,201 Joined: 2003/01/07	2007/02/07, 08:11 AM 13% is still low! You are doing great! -------------- Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another. Richard Bach
jmknippel Posts: 170 Joined: 2006/02/21	2007/02/07, 09:59 AM Amy - How low were you on comp day? I am curious to see how low I will be at 125lbs, I am afraid I will look sickly, hope not, but then again in clothes everyone will just think I am anorexic or something, then on stage it will be different i have been told..
asimmer Posts: 8,201 Joined: 2003/01/07	2007/02/10, 12:30 PM Yeah, you look a lot bigger flexing up on stage, youare pretty petite in person. I think I was 9 percent, but we didn't comp (not thinking, I guess). I want to come in leaner this year, I have been seeing a lot of claims of 5-6%, so we will see. I didn't think women went that low. Are you feeling like the low bodyfat is screwing up your hormones at all? -------------- Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another. Richard Bach
jmknippel Posts: 170 Joined: 2006/02/21	2007/02/12, 07:38 AM Mamabear, the only time I notice any moodiness is after the following, On Saturdays I have a my highest day, then Sunday is zero carbs, by Monday night I am not very pleasant :angry:. Not sure when it will get worse, but I am not looking forward to it..:big_smile:
jmknippel Posts: 170 Joined: 2006/02/21	2007/02/12, 01:52 PM I meant on Saturdays is my highest carb day, then Sunday is zero carbs, by Monday night I am not very pleasant:angry:. Not sure when it will get worse, but I am not looking forward to it..:big_smile:
asimmer Posts: 8,201 Joined: 2003/01/07	2007/02/12, 03:16 PM Hey - I just got the competition date card in the mail today! Both of our shows will be at the Myth nightclub - isn't that cool? I am so excited! -------------- Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another. Richard Bach
jmknippel Posts: 170 Joined: 2006/02/21	2007/02/12, 04:19 PM That is cool, I guess that place just rocks.... I have been searching youtube to find some examples on posing routines, just to get an idea of what to do...
jmknippel Posts: 170 Joined: 2006/02/21	2007/02/19, 04:47 PM Stats : 32 year old female, 5'5" October 2005= 173.5lbs (bf?) January 2006= 157lbs 22.5%BF April 2006= 150lbs 18%BF October 2006= 148lbs 16.8%BF November 2006= 149.4lbs 14.8%BF (hmm??) January 2007= 142 lbs Feb 4 '07 = 139 lbs Feb 11 '07 = 137 lbs Feb 18 '07 = 135 lbs
Carivan Posts: 8,542 Joined: 2002/01/20	2007/02/19, 06:23 PM All I could do is "wow" you! you are getting there!:big_smile: -------------- A little discipline at the table and at the gym might help reduce that belly! Ivan Montreal Canada (City of Festivals)
jmknippel Posts: 170 Joined: 2006/02/21	2007/02/21, 03:57 PM thanks Carivan...:love: a lot of discipline
conan_0822 Posts: 441 Joined: 2006/11/23	2007/02/22, 01:41 AM ============ Quoting from jmknippel: Stats : 32 year old female, 5'5" October 2005= 173.5lbs (bf?) January 2006= 157lbs 22.5%BF April 2006= 150lbs 18%BF October 2006= 148lbs 16.8%BF November 2006= 149.4lbs 14.8%BF (hmm??) January 2007= 142 lbs Feb 4 '07 = 139 lbs Feb 11 '07 = 137 lbs Feb 18 '07 = 135 lbs ============= I hope some of the newer people here notice the time it took her to get to this point. PATIENCE!!!
jmknippel Posts: 170 Joined: 2006/02/21	2007/02/23, 09:56 AM I had a plate of patience and a lot of discipline - :dumbbell: Thanks Conan...
mrssteier Posts: 10 Joined: 2007/02/07	2007/02/26, 07:39 AM HOLY COW!!! Well so much for wanting to lose 30 lbs in 4 months. That is so awsome!!! I guess my goal was out of reach? But it lets me know that it is tuly possible to lose the body fat. BTW is there a way to measure body fat at home, as I don't have a gym membership. jmknippel... Girl you give me a lot of hope that this flabby chick can get where I want to be. My diet isn't as strict, just changing carb cravings into veggie cravings and snacking on healthy cold cereal dry. I may have to do some more diet changing. But congradulations!! you do give us newbies some thing to grasp on to. Thank you!:)
jmknippel Posts: 170 Joined: 2006/02/21	2007/03/07, 04:02 PM Stats : 32 year old female, 5'5" October 2005= 173.5lbs (bf?) January 2006= 157lbs 22.5%BF April 2006= 150lbs 18%BF October 2006= 148lbs 16.8%BF November 2006= 149.4lbs 14.8%BF (hmm??) January 2007= 142 lbs Feb 4 '07 = 139 lbs Feb 11 '07 = 137 lbs Feb 18 '07 = 135 lbs March 4th - 132 lbs
flyonthewall Posts: 1,823 Joined: 2005/01/18	2007/03/08, 09:03 AM Wow, you've really hung in there...VERY impressive. I know it takes incredible discipline so huge congrats on hanging in there. Keep this up and you'll do great at the comp!!
msmogreen Posts: 717 Joined: 2006/04/22	2007/03/08, 12:06 PM Definitely an inspiration to me...our stats are very close, except my bodyfat is much higher. I'm just going to have to see how low I can go. I'm using you as my guage. Of course, I'm not training for competition so I don't expect to match you at any point, but it is inspiring to see what someone can do when they really go all out.
georgiagirl Posts: 421 Joined: 2006/07/11	2007/03/08, 07:16 PM Congrats! You have made awsome changes. Hopefully I am following the same path. -------------- My Catahoula did it.
georgiagirl Posts: 421 Joined: 2006/07/11	2007/03/08, 07:22 PM Can you tell me what your % break down of cals/prot/fat/carbs is? -------------- My Catahoula did it.

1 2 of 2 pages