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greenfreak
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Member since 9/06 11483 total posts
Name:
greenfreak
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Started weight training 1/14, these are me 3 week progress pics
I joined a fitness competition for most improvement in 90 days. I'm looking to both lose fat and gain strength so I am focusing almost exclusively on weights for that.
I'm using the figures from this site to guide my eating habits: http://iifym.com/iifym-calculator/
I'm using My Fitness Pal to track my food diary and exercise diary. A friend gave me a 3 to 6 day plan and I've been making progress, things are getting easier to do. In 2 weeks, I increase weights.
So far, I have lost 8 pounds, my body fat is down to 25, my muscle mass is up to 39. And I've fell in love with weights instead of straight cardio! Never thought that would happen. For the "cardio" part, I will do faster/more reps at half weight to raise my heartrate. I burn about 700 calories per hour and 15 minutes, 3 times a week.
I'm no expert but I'd be happy to answer any questions if you're interested in getting into weight training. 
(by the way, my face is blurred for anonymity in the contest and my leg is blurred because it had my competition registration information on it)
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Posted 2/5/14 11:01 AM  |
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Long Island Weddings
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Kate
*****
Member since 5/05 7557 total posts
Name:
Kate
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Started weight training 1/14, these are me 3 week progress pics
Wow you look great!
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| Posted 2/5/14 12:21 PM |
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LoveBug302
Baby Girl #2 is Here!
Member since 7/11 1652 total posts
Name:
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Re: Started weight training 1/14, these are me 3 week progress pics
you look amazing! great job!
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| Posted 2/5/14 1:16 PM |
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racheK
Hudson's Momma
Member since 10/10 2853 total posts
Name:
Rachel
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Re: Started weight training 1/14, these are me 3 week progress pics
Huge change already, amazing!
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| Posted 2/5/14 1:22 PM |
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longislemom
LIF Adult
Member since 8/06 912 total posts
Name:
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Started weight training 1/14, these are me 3 week progress pics
Amazing! Such noticeable changes in 3 weeks! What kinds of weight exercises and how many reps are you doing?
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| Posted 2/5/14 1:59 PM |
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greenfreak
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Member since 9/06 11483 total posts
Name:
greenfreak
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Re: Started weight training 1/14, these are me 3 week progress pics
Thanks ladies! 
Posted by longislemom
Amazing! Such noticeable changes in 3 weeks! What kinds of weight exercises and how many reps are you doing?
This is my routine below. Day 1 is the first five exercises. Day 2 is the second, Day 3 is the third. If I have time in between or after those days, I will do the ones underneath it.
The last column gets changed as I go through the weeks. I'm on week 3 for most, week 1 for some.
The R column is how much weight I'm lifting. 1st is first set - 12 reps. Then 2nd, 3rd, 4th. It's a spreadsheet that automatically changes based on each week I complete so FM me if you want to use it and I'll send you the file.
B is barbell, D is dumbell, R is rope, M is machine, C is cable. I researched the best stretches and forms for these exercises in a few places:
http://www.exrx.net/Lists/Directory.html
http://www.bodybuilding.com/exercises/
It was a little confusing at first, I had to research them online and then walk around the gym, looking for things. But I'm used to it now.
If anyone goes to LA Fitness in Lake Grove and wants to pump iron with me, let me know. 
Message edited 2/5/2014 2:58:52 PM.
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| Posted 2/5/14 2:55 PM |
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longislemom
LIF Adult
Member since 8/06 912 total posts
Name:
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Started weight training 1/14, these are me 3 week progress pics
Wow. thanks for explaining it. At first it would seem overwhelming and I'm definitely going to look up the moves.
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| Posted 2/5/14 9:04 PM |
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MsSissy
xoxoxo
Member since 3/07 39159 total posts
Name:
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Re: Started weight training 1/14, these are me 3 week progress pics
You look amazing!
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| Posted 2/5/14 9:26 PM |
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greenfreak
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Member since 9/06 11483 total posts
Name:
greenfreak
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Re: Started weight training 1/14, these are me 3 week progress pics
Posted by longislemom
Wow. thanks for explaining it. At first it would seem overwhelming and I'm definitely going to look up the moves.
I had heart palpitations going into the gym the first day. But I compartmentalized it to Day 1 and since I had looked them up before I went in there, it wasn't hard to find the equipment. The machines are all labeled at LA Fitness too. Then Day 2, then 3.
If you're going to lift free weights, I'd suggest getting gloves too. Anything with a barbell is going to give you callouses.
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| Posted 2/6/14 9:13 AM |
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greenfreak
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Member since 9/06 11483 total posts
Name:
greenfreak
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Re: Started weight training 1/14, these are me 3 week progress pics
Posted by MsSissy
You look amazing!
Thank you! I can't wait to get back there. 
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| Posted 2/6/14 9:13 AM |
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DRMom
Two in Blue
Member since 5/05 20223 total posts
Name:
Melissa
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Re: Started weight training 1/14, these are me 3 week progress pics
Wow. Huge difference in your body! You look great
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| Posted 2/6/14 11:14 AM |
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Re: Started weight training 1/14, these are me 3 week progress pics
Wow!!!!! Good for you!! You look amazing!!!!!!
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| Posted 2/6/14 12:59 PM |
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jambalady
Is it summer yet?
Member since 8/06 7392 total posts
Name:
Holly
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Re: Started weight training 1/14, these are me 3 week progress pics
What amazing progress!!!
I just joined MFP this past Christmas and I must say I am amazed by all the weight lifting results.
I'm really tempted to try, but I have a hard time motivating myself in the gym and get easily intimidated and give up.
I generally go to classes bc it forces me to stay and I don't want to embarass myself by walking out.
Did you lift before this? How hard was it to get started?
Can I add you as a friend on MFP???
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| Posted 2/6/14 1:19 PM |
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greenfreak
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Member since 9/06 11483 total posts
Name:
greenfreak
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Re: Started weight training 1/14, these are me 3 week progress pics
Posted by jambalady
What amazing progress!!!
I just joined MFP this past Christmas and I must say I am amazed by all the weight lifting results.
I'm really tempted to try, but I have a hard time motivating myself in the gym and get easily intimidated and give up.
I generally go to classes bc it forces me to stay and I don't want to embarass myself by walking out.
Did you lift before this? How hard was it to get started?
Can I add you as a friend on MFP???
Please do! greenfreak72.
I've done classes, and have surprised myself at how much I can do when I am pushed by someone else. There's a good one at LA Fitness called Boot Camp that incorporates strength and cardio.
I have not lifted before this. The hardest part was the research and taking the first step. I am still working on things like good form for squats and deadlifts because they require many different things to do them right. Do them wrong, and you wind up sore or if you go overboard on the weight, hurt.
It's work, but its fun. I used to be self conscious about being one of very few women in the free weights area. Now I relish it. Because I'm sticking with doing something that a lot of women never attempt. I'm starting to see the same people there each week and I think... that's right, I'm back. Get used to me.
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| Posted 2/6/14 1:55 PM |
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longislemom
LIF Adult
Member since 8/06 912 total posts
Name:
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Started weight training 1/14, these are me 3 week progress pics
Im always timid about the weight section too, so I do it at home by a mirror where I check posture.
ugh...so amazing...your stomach and even your posture. Just wonderful! You keep on keeping on!
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| Posted 2/6/14 2:42 PM |
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stinger
LIF Adult
Member since 11/11 4971 total posts
Name:
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Re: Started weight training 1/14, these are me 3 week progress pics
Amazing results in such a short time! You must be very disciplined. I wish I could do this without joining a gym! Good for you!!
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| Posted 2/6/14 5:43 PM |
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allIwant
Love my crazy life!
Member since 1/10 9170 total posts
Name:
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Re: Started weight training 1/14, these are me 3 week progress pics
You look great!
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| Posted 2/6/14 8:51 PM |
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Adri
Joy!
Member since 5/05 3116 total posts
Name:
A
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Re: Started weight training 1/14, these are me 3 week progress pics
Amazing results! You look great! Please keep posting as you progress!
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| Posted 2/6/14 10:01 PM |
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greenfreak
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Member since 9/06 11483 total posts
Name:
greenfreak
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Re: Started weight training 1/14, these are me 3 week progress pics
Posted by longislemom
Im always timid about the weight section too, so I do it at home by a mirror where I check posture.
ugh...so amazing...your stomach and even your posture. Just wonderful! You keep on keeping on!
Thank you!! It took maybe three days for me to completely get over it. I thought - what do I think is going to happen? The guys are going to gather, point and laugh at me? 
Anyone who cannot appreciate hard work, in any form, is shit to me. I don't care if you're morbidly obese walking at 2 mph on the treadmill. You are DOING something and that is a positive thing.
My stomach cause/change was mostly diet. I wasn't paying close attention to bloating foods and monitoring what I was eating through the holidays and after when I got sick. I still do abs work but I know I can't spot-reduce any area of my body, I have to work it all and combine it with good eating habits.
Funny you noticed the posture, I only noticed it after. When you have a total body workout, there are benefits that you don't anticipate.
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| Posted 2/7/14 7:29 AM |
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stephaniea
LIF Adult
Member since 1/07 1280 total posts
Name:
Stephanie
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Started weight training 1/14, these are me 3 week progress pics
What is your diet like now?
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| Posted 2/7/14 7:34 AM |
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greenfreak
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Member since 9/06 11483 total posts
Name:
greenfreak
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Re: Started weight training 1/14, these are me 3 week progress pics
Posted by stephaniea
What is your diet like now?
I used If It Fits Your Macros to calculate this:
I cycle up and down a few days a week, sometimes under (gym days) sometimes over (indulgent days) because I tend to eat the same things all the time. This way I throw my body a curveball once in a while and don't plateau with the food.
This is a non gym day (I usually have more protein and cals than this though): http://i.imgur.com/CXOeipc.jpg
This is a gym day: http://i.imgur.com/iqONRkd.jpg
Today it's indulgent lunch day at Chipotle so I expect to be close or over all of my guidelines. I don't beat myself up about it, it keeps me honest.
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| Posted 2/7/14 9:18 AM |
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stephaniea
LIF Adult
Member since 1/07 1280 total posts
Name:
Stephanie
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Started weight training 1/14, these are me 3 week progress pics
Thanks. You should be very proud of yourself
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| Posted 2/7/14 2:01 PM |
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tourist
Member since 5/05 10425 total posts
Name:
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Re: Started weight training 1/14, these are me 3 week progress pics
You look fabulous! I think the most impressive part is getting over your fears & doing this at a gym.
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| Posted 2/7/14 2:28 PM |
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greenfreak
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Member since 9/06 11483 total posts
Name:
greenfreak
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Re: Started weight training 1/14, these are me 3 week progress pics
Posted by tourist
You look fabulous! I think the most impressive part is getting over your fears & doing this at a gym.
This is the first time I've ever joined a gym. It's a lot less scary than everything I built up in my mind. This was a means to an end for the winter but now I'm hooked and will integrate it into my warm weather exercise too.
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| Posted 2/7/14 3:16 PM |
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greenfreak
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Member since 9/06 11483 total posts
Name:
greenfreak
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Re: Started weight training 1/14, these are me 3 week progress pics
I've got to say... I'm surprised at all the responses. I didn't know people were so interested in weights. Thank you for all your questions and sharing my enthusiasm with me.
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| Posted 2/7/14 3:17 PM |
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