Telly

Workout changed so it was updated..somewhere on the first page.

Amazing analysis. I love it and it gives me a new perspective on things. Thanks Jack. You always give great input.

Yes, I am constantly interrogated, can't tell you a time since the weight loss that I wasn't interrogated. "So how much is it now? What's the count to and what's your goal again???!!!???" Now it's "Wow, where is Telly? I don't see her anymore." Kinda bothers me b/c I've always been there, I guess I was invisible. I feel like a new person, physically but it's the same me on the inside.

ROFLMAO! TOO FUNNY!

edited due to updated workout

message was removed.

Definately! I apologize. I thought I responded to all pm's. My apologies again. You are not far from your goal weight which is pretty awesome. We can work on this together. I've got everything on paper. I can send you the workout regimine I have if you are interested. I also have my meal list if you need that too. Just let me know. My email is crazy_melly_mel@yahoo.com

Still have not provided me with solid proof or facts. That..my friend is a fact. Show me your actual study that goes into specific photos and documented scientific research where you have actually compared people of different fat%'s and show me they look the same or different. Then also show me the research about their actual muscle v/s looking muscular report. I come across alot of statements like this and I find it annoying. Someone says something and have nothing solid to support what they say. Oh and I am not getting excited here but your tone stinks. It's very condensending.

How do you know that female competitors aren't as muscular as they look? That's kind of a blanket statement. Also kudos for giving it a go? LOL...um ok, thanks I guess.

Haha BPM, I am not going for the He-man look but I know what you are talking about. My caloric intake will be consistant, in the 2,000 range. It is my restriction. So not too little and not too much.

11/14/2006 - mood today prior to workout - OPTIMISTIC 5 minutes warm up on treadmill @ 5.0mph Shoulders & Traps Exercise Arnold Press - 8 reps, 3 sets - 50lb weights Side Lateral Raise - 8 reps, 3 sets - 17.5lb weights Incline Front Raise - 10 reps, 3 sets - 32.5, 42.5, 32.5lb weight Bent-Over Rear Delt Fly - 8 reps, 3 sets - 50lb weight Upright Row & Shrugs - 8 reps, 3 sets - 50lb weight Cardio Interval training - 30 minutes on the Elliptical Abdominal training - 8 reps, 3 sets - Abdomitwist - 60lbs Abdominal training - 8 reps, 3 sets - Cruncher - 50lbs Food Protein shake after workout - 1/2 grilled chicken breast Dinner 1 cup of broccoli 1/2 chicken breast 1/2 protein shake 1/4 cup of brown rice (yuck) Supplements Isolated protein - Isopure Protein (meal replacement) Phosphagen 1 serving L-Glutamine 1 serving Multivitamin 1 capsule Creatine (Not today) Lipo6 - fat burner 2 capsules breakfast and lunch Biotin – 2 capsules 11/15/2006 mood today prior to workout - OPTIMISTIC- SORE 5 minutes warm up on treadmill @ 5.0mph Quads & Calves Day Exercise Front Squats - 8 reps, 3 sets - 50lb weights Leg Press - 8 reps, 3 sets - 50lb weights Walking Lunges - 8 reps, 3 sets - 50lbs weight Leg Extensions - 8 reps, 3 sets - 50lb weight Standing Calf Raises - 8 reps, 3 sets - 50lb weight No abs today Cardio Interval training - 30 minutes on the Elliptical Food B - Protein shake after workout S - Yogurt L - Soup (chicken) S – Apple, ½ can of albacore tuna D - Grilled Chicken breast 1/2, 1 cup of broccoli, 1/2 baked potato S- Protein shake or bar 1/2 Supplements - Isolated protein - Isopure Protein (meal replacement) Phosphagen 1 serving L-Glutamine 1 serving Multivitamin 1 capsule Creatine (Not today) Lipo6 - fat burner 2 capsules breakfast and lunch Biotin – 2 capsules

11/14/2006 - mood today prior to workout - OPTIMISTIC 5 minutes warm up on treadmill @ 5.0mph Shoulders & Traps Exercise Arnold Press - 8 reps, 3 sets - 50lb weights Side Lateral Raise - 8 reps, 3 sets - 17.5lb weights Incline Front Raise - 10 reps, 3 sets - 32.5, 42.5, 32.5lb weight Bent-Over Rear Delt Fly - 8 reps, 3 sets - 50lb weight Upright Row & Shrugs - 8 reps, 3 sets - 50lb weight Cardio Interval training - 30 minutes on the Elliptical Abdominal training - 8 reps, 3 sets - Abdomitwist - 60lbs Abdominal training - 8 reps, 3 sets - Cruncher - 50lbs Food Protein shake after workout - 1/2 grilled chicken breast Dinner 1 cup of broccoli 1/2 chicken breast 1/2 protein shake 1/4 cup of brown rice (yuck) Supplements Isolated protein - Isopure Protein (meal replacement) Phosphagen 1 serving L-Glutamine 1 serving Multivitamin 1 capsule Creatine (Not today) Lipo6 - fat burner 2 capsules breakfast and lunch Biotin – 2 capsules 11/15/2006 mood today prior to workout - OPTIMISTIC- SORE 5 minutes warm up on treadmill @ 5.0mph Quads & Calves Day Exercise Front Squats - 8 reps, 3 sets - 50lb weights Leg Press - 8 reps, 3 sets - 50lb weights Walking Lunges - 8 reps, 3 sets - 50lbs weight Leg Extensions - 8 reps, 3 sets - 50lb weight Standing Calf Raises - 8 reps, 3 sets - 50lb weight No abs today Cardio Interval training - 30 minutes on the Elliptical Food B - Protein shake after workout S - Yogurt L - Soup (chicken) S – Apple, ½ can of albacore tuna D - Grilled Chicken breast 1/2, 1 cup of broccoli, 1/2 baked potato S- Protein shake or bar 1/2 Supplements - Isolated protein - Isopure Protein (meal replacement) Phosphagen 1 serving L-Glutamine 1 serving Multivitamin 1 capsule Creatine (Not today) Lipo6 - fat burner 2 capsules breakfast and lunch Biotin – 2 capsules

Hehe ty Barbara. You're soo silly, at your age you can still do anything and everything just like the 20 year olds.

Plans this week Monday 12/04/2006 5 minutes warm up on treadmill @ 5.0mph Shoulders & Traps Exercise Arnold Press - 8 reps, 3 sets - 50lb weights Side Lateral Raise - 8 reps, 3 sets - 17.5lb weights Incline Front Raise - 10 reps, 3 sets - 32.5, 42.5, 32.5lb weight Bent-Over Rear Delt Fly - 8 reps, 3 sets - 50lb weight Upright Row & Shrugs - 8 reps, 3 sets - 50lb weight Cardio Interval training - 30 minutes on the Elliptical Abdominal training - 8 reps, 3 sets - Abdominal twist - 60lbs Abdominal training - 8 reps, 3 sets - Cruncher - 50lbs supplements Isolated Protein - Isopure Protein (meal replacement) Nitro Explosion - Pro Performance Multivitamin 1 capsule Lipo6 - fat burner 2 capsules Breakfast and lunch Biotin – 2 capsules Tuesday 12/05/2006 5 minutes warm up on treadmill @ 5.0mph Quads & Calves Day Exercise Front Squats - 8 reps, 3 sets - 50lb weights Leg Press - 8 reps, 3 sets - 225lb weights Walking Lunges - 8 reps, 3 sets - 50lbs weight (25lbs each hand) Leg Extensions - 8 reps, 3 sets - 65lb weight Standing Calf Raises - 8 reps, 3 sets - 50lb weight No abs today Cardio Interval training - 30 minutes on the Elliptical Supplements - Isolated protein - Isopure Protein (meal replacement) Nitro Explosion - Pro Performance Multivitamin 1 capsule Lipo6 - fat burner 2 capsules breakfast and lunch Biotin – 2 capsules Wednesday 12/06/2006 Chest Exercise 5 minutes warm up on treadmill @ 5.0mph Barbell Bench Press - 8 reps, 3 sets - 50lb weights Decline Press - 8 reps, 3 sets - 50lb weights Incline Fly - 8 reps, 3 sets - 35lbs weight Pullover - 8 reps, 3 sets - 65lb weight Push-ups - 15 reps, 3 sets - Cardio Interval training - 30 minutes on the Elliptical @ a steady rate Supplements Isolated protein - Isopure Protein (meal replacement) Myoplex lite Nitro Explosion - Pro Performance Multivitamin 1 capsule Lipo6 - fat burner 2 capsules breakfast and lunch Biotin – 2 capsules Thursday 12/07/2006 Hamstrings/Calves Exercise 5 minutes warm up on treadmill @ 5.0mph Lunge - 8 reps, 3 sets - 50lb weights Step-ups, Lying Leg Curls - 8 reps, 3 sets - 50lb weights Standing Calf Raises - 8 reps, 3 sets - 50lbs weight Seated Calf Raises - 8 reps, 3 sets - 50lb weight Abdominal Training - medicine ball (15lbs) Cardio Interval training - 30 minutes on the Elliptical @ a steady rate 10 minutes Jump Rope Supplements Isolated protein - Isopure Protein (meal replacement) Myoplex lite Nitro Explosion - Pro Performance Multivitamin 1 capsule Lipo6 - fat burner 2 capsules breakfast and lunch Biotin – 2 capsules Friday 12/08/2006 Arms Exercise 5 minutes warm up on treadmill @ 5.0mph Barbell Curl - 8 reps, 3 sets - 10lbs/15lbs/20lbs/25lbs weights Preacher Curl - 8 reps, 3 sets - 30lb weights (15 each side) Reverse-Grip Barbell Curl - 8 reps, 3 sets - 15lbs weight each side Lying Cable Extensions - 8 reps, 3 sets - 50lb weight Seated Overhead Extensions Tricep Kickback Abdominal Training Cardio Interval training - 30 minutes on the Elliptical @ a steady rate Supplements Isolated protein - Isopure Protein (meal replacement) Myoplex lite Nitro Explosion - Pro Performance Multivitamin 1 capsule Lipo6 - fat burner 2 capsules breakfast and lunch Biotin – 2 capsules Saturday 12/08/2006 Back Exercise 5 minutes warm up on treadmill @ 5.0mph Assisted Pull-ups - 8 reps, 3 sets - 155lb weights Bent-over Row - 8 reps, 3 sets - 30lb weights One-Arm Cable Row - 8 reps, 3 sets - 40lbs weight Lat Pulldown - 8 reps, 3 sets - 65lb weight Straight-Arm Pulldown - 8 reps, 3 sets - 30lb weight Abdominal Training Cardio Interval training - 30 minutes on the Elliptical varied rate Supplements Isolated protein - Isopure Protein (meal replacement) Myoplex lite Phosphagen 1 serving Nitro Explosion - Pro Performance Multivitamin 1 capsule Lipo6 - fat burner 2 capsules breakfast and lunch Biotin – 2 capsules Sunday Rest Today! No exercise! Supplements Isolated protein - Isopure Protein (meal replacement) Myoplex lite Multivitamin 1 capsule Lipo6 - fat burner 2 capsules breakfast and lunch Biotin – 2 capsules

Malnourished? I would say not malnourished but comparatively to how I ate before....definately. I was consuming probably 2200 calories or more per day of food. I am sure my body was used to that. But when you cut your calories in half and tack on strenuous exercise...you will put your body through shock.

I'm thinking I want to push for 110lbs but is that too small? I have no idea. I gotta figure out how fit, how much fat% I want to have etc. I'm lost. I'm about to get into some serious body building and I need to figure this out. Is it even important to be a certain weight?

I'm thinking I want to push for 110lbs but is that too small? I have no idea. I gotta figure out how fit, how much fat% I want to have etc. I'm lost. I'm about to get into some serious body building and I need to figure this out. Is it even important to be a certain weight?

1) How long does this last? My hairloss started from May, 2006 - August, 2006 2) How much do you generally lose? I lost alot of hair but did not go bald. Very thin hair. Maybe 35% 3) When does it start to grow back? My surgery was April, 2006 and by August, it started to really fill in and grow back. I'd say approximately 4 months post op. 4) Is there anything to do? Use? Not do or use? Anything to help to stop it and start it re-growing? I was taking 10,000 mcg of Biotin per day, that's 2 capsules. Biotin is Vit. B and it promotes growth of hair, skin and nails. I used Nioxin but it's expensive and my dermatologist prescribed me dermasoft for my scalp. It's an oil scalp treatment to promote regrowth. I am not sure if any of these products helped my hair to grow back. I can't tell you for sure, but I do know it's growing back and it's a possibility that the products helped. I had nothing to lose but more hair ...so why not try? 5) Is there anything to take or eat to help? Such as amounts of Protein to increase to or types of Vitamins or minerals to increase? My doctor said that regardless of what I did, the hair was going to fall out once it started but to not change my eating. Just keep eating the 80g of protein I was taking in daily and not change my routine. The hair follicles will grow back. Check with your doctor. I was diagnosed with Telogen Effluvium, temporary hairloss due to acute body stress/shock and change in weightloss and or diet. The hair comes out by the bulb/root. You cannot mistaken it. The bulb is white and is at the end of your hair. http://www.aocd.org/skin/dermatologic_diseases/telogen_effluvium.html

I have decided that today is the day I put a plan together where I can be either competition ready or beach body ready by May of 2007. I am at the point now where I want to try my hand at body building. My Personal Trainer and I have developed a plan for me to be in competition readiness within the next 4 -6 months (amateur) if I do this to the "T". Here's my plan: Weight Training My weight training will be consisted of a six day a week split, created and designed to put emphasis on each muscle group, individually and allowing me maximum recovery. I will train each muscle group once per week. There will be alot of emphasis on my posture and form. I will concentrate specifically on the muscle range, squeezing my muscles through the entire full range. I will be using heavy weights and will not do just 3 sets but maybe 3-4 sets with lower reps..such as 8 - 10 on most exercises to maintain my muscle during my calorie restriction. Remember lower reps, higher weights bulk you and higher reps, low weights tone you. Cardio I will do cardio 4-5 days per week doing only 30-40 minutes of cardio per session at a high intensity level. I will be training on the elliptical and my bike and take some spinning, maybe treadmill as well. I may take some classes such as yoga and pilates to vary my workouts. Nutrition I will be on a strict nutritional plan, taking in a 35%/55%/10% ratios on foods. 35%-carbs, 55% protein, 10% fats. I will be consuming slow absorbing carbs (value carbs) that are low on the glycemic index. Carbs like oatmeal, all wheat breads, broccoli, bananas, green beans, etc. My fast absorbing carbs will be consumed directly after weight resistance training. Since we all know protein is the key to building and gaining lean muscle. I will consume lean protein meats such as turkey, chicken breasts, tuna and eggwhites. They will be low in sat fats and low to no trans fats. Supplements are extremely important in this process (I read alot). I will be taking additional supplements which I know I will force down b/c i feel im taking in waaay too much now but...here goes: Whey Protein Phosphagen L-Glutamine Multivitamin Creatine Lipo6 - fat burner Before & After I will post a before picture (current photo) and an after picture in 4 months which will be current at that time. Anyone wanting to participate with me on this, we can compare, research, share and take notes.

I have decided that today is the day I put a plan together where I can be either competition ready or beach body ready by May of 2007. I am at the point now where I want to try my hand at body building. My Personal Trainer and I have developed a plan for me to be in competition readiness within the next 4 -6 months (amateur) if I do this to the "T". Here's my plan: Weight Training My weight training will be consisted of a six day a week split, created and designed to put emphasis on each muscle group, individually and allowing me maximum recovery. I will train each muscle group once per week. There will be alot of emphasis on my posture and form. I will concentrate specifically on the muscle range, squeezing my muscles through the entire full range. I will be using heavy weights and will not do just 3 sets but maybe 3-4 sets with lower reps..such as 8 - 10 on most exercises to maintain my muscle during my calorie restriction. Remember lower reps, higher weights bulk you and higher reps, low weights tone you. Cardio I will do cardio 4-5 days per week doing only 30-40 minutes of cardio per session at a high intensity level. I will be training on the elliptical and my bike and take some spinning, maybe treadmill as well. I may take some classes such as yoga and pilates to vary my workouts. Nutrition I will be on a strict nutritional plan, taking in a 35%/55%/10% ratios on foods. 35%-carbs, 55% protein, 10% fats. I will be consuming slow absorbing carbs (value carbs) that are low on the glycemic index. Carbs like oatmeal, all wheat breads, broccoli, bananas, green beans, etc. My fast absorbing carbs will be consumed directly after weight resistance training. Since we all know protein is the key to building and gaining lean muscle. I will consume lean protein meats such as turkey, chicken breasts, tuna and eggwhites. They will be low in sat fats and low to no trans fats. Supplements are extremely important in this process (I read alot). I will be taking additional supplements which I know I will force down b/c i feel im taking in waaay too much now but...here goes: Whey Protein Phosphagen L-Glutamine Multivitamin Creatine Lipo6 - fat burner Before & After I will post a before picture (current photo) and an after picture in 4 months which will be current at that time. Anyone wanting to participate with me on this, we can compare, research, share and take notes.

OH Karey! I'm soo sorry to read this. I will pray for you and with the blockage, in this day and age, we have enough advanced technology to fix you. Go in there like a trooper. Once you are all healed up after the angiogram..etc...then start again. I know it's frustrating to want to do something..only to come to speedbumps. You'll be back on the treadmill in no time, till then, I will be praying for you and I am reminded to count my blessings. Telly

Kat..I started a week out. Took it easy with low intensity workouts such as biking and walking. You should be able to should you feel "OK" to go. Just talk with your doctor.

Joy you are doing awesome! I see some really great things coming from you. Wish I could hug you. Get 'er done girl!!!!