Deinekatz: I was wondering since you were a trainer can you suggest some exercises to tone my arms. I really want to wear tanks and short sleeves this summer. I have 5lb and 8lb weights here at my house I just need information from someone who knows. I am willing to put in the work and would like to know which exercises and the amount of reps that will get me the fastest results as summer is just around the corner. I would really, really appreciate it if you could tell me what to do, how to do it and how many reps and sets to do. Please don't feel obligated and I hope I have not crossed any lines.

That is so GREAT!! Congrats on the NSV! Isn't it amazing how slowly our self perception catches up to our body change! You must be feeling great! Just think where you will be when the 9 pounds is gone!!!

http://www.3fatchicks.com/forum/othe...et-phases.html

the post to look for in the above link is #12. It was provided by Ogdog.


My understanding is this is for the diabetic protocol. Without confirming that through a coach I can't be 100% sure.






Alternative Plan - Phase 1 - To Be Followed Until 90% Of Your Wieght Goal Is Achieved
Breakfast
1 IP packet
plus one group choice ( will list groups below)
plus coffee/tea with 1 oz skim milk
sweetener allowed

lunch
1 IP packet
plus 1 group choice
plus
2 cups select veggies and unlimited lettuce

dinner

7 oz fish or 5 oz meat from select choice
plus 1 group choice
plus 2 cups select veggies

snack

1 IP packet

Compulsory

64 oz water

1-2 teaspoon olive or grape seed oil

regular IP supplements

IMPORTANT: only one choice from each GROUP is permitted per day. ALL THREE GROUPS MUST be consumed per day.

GROUP 1

2 slices toast ( whole grain, pumpernickel, rye, multigrain,sourdough, stone ground whole wheat, oat bran, sprouted grain)
150 grams whole wheat pasta
150 grams brown rice ( not instant)
1 sweet potato, or small boiled potato
60 grams oatmeal ( non instant)
150 gram - 200 grams couscous
50 grams unsweetened cereal (bran, oat, whole grain or barley)
150 grams cooked legumes (chick peas, lentils, green peas, kidney beans)
150 gram corn


Group 2

fresh fruit ( example: 1 grapefruit, 1 apple, 2 kiwis, 150 g pineapple, 1 banana,200 g strawberries, blueberries, blackberries or raspberries.
fruit is allowed, but optional, and must not be replaced with another food group.

group 3

1 sugar free yogurt
1 - 60 oz glass milk (2% M.F or less)
30 gram cheese (about 20% M.F)
120 g cottage cheese
60 g feta cheese


Meat, veggie, seasoning choices are the same as regular phase 1.

welcome! Good wishes on your first day!

Here is a link to all forum threads. at the top of the page are "sticky" threads, they don't move and are permanent. There you will find two recipes threads. here are the direct links to them!

http://www.3fatchicks.com/forum/othe...t-recipes.html

http://www.3fatchicks.com/forum/othe...cipes-2-a.html

Regarding the bars. Yes, they will slow you down. Bars are only a 2x a week item now. The biggest issue is they still have real sugar in them so, they don't get your body into the resting pancreas state you need to begin the program and get the benefits. I know that is not what you want to hear. Unfortunately, they are the highest carb items the IP offers. Do you have any other products from IP?

carla

There it is! I knew I'd seen it somewhere! Hey, thanks... I believe that's right... it's consistent with what Bev posted. You guys are so awesome.

Novak, so excited for you. My 14's are fitting fine. I bought a 12 pair of jeans at the thrift store to hold me over the next few weeks. I actually have some 10's and 8's(don't we all????) Just can't wait to get there. All my 16's are in a bag headed to the thrift shop.

Hey Everyone!

Just stopping in for awhile. I added a face pic as my avatar. It isn't my most recent, it is me at about 220 pounds or so. I just wanted to add a pic and then when I add any updates, when they are taken, You'll all be able to see a change.

So, I have been cookbook shopping!! I am so bad about that! But, I just got 2 really good low carb cookbooks, a gluten free cookbook and an allergies cookbook. I also have a fairly new book for diabetic cooking. I hope I won't be overloading people as I post fun recipes I find that are IP ok! Any requests??

The one book has some great summer salad ideas and homemade dressings. ALSO, some ideas for making our own soups and stocks. I know the IP ones can be a little thick at times.

I also found two good mayo recipes. One uses just oil, no eggs. The other uses eggs both are sugar free. I figure if I make it with my omega oil/olive oil and use it sparingly, it should be ok. I plan to use it to make lettuce rollup sandwiches this week!

I will post to the recipes forum and here to let anyone who's interested know there is something new!

Carla

HAHA I LOVE IT! Wouldn't that be fun to have a clothing swap! HMM??? wonder how that could work!

I know I'm late with my 2 cents, but getting on my scale everyday keeps me motivated and on the straight and narrow with the diet. Besides, what are you going to do once you finish the program. I have been told that women who keep an eye on their weight are less likely to gain.

that was the same exact way I have lost weight. I know it's easier said than done, but just try to be patient, it will happen!

I just spent 11 days out of town when I was only supposed to be gone for 7. I found EAS vanilla drink at CVS Pharmacy. I got a 4 pack for $8.59. They are 11 oz. each, 3g fat, 2g carbs, 1g fiber, 0g sugar, 0g fat, 260 mg sodium and 17g of protein. I wasn't crazy about the taste, so I asked someone in the restaurant at the hotel I was staying at, if they could give me some cinammon and they gave me plenty in a small container. That, ice and the IP shaker made it better.

I don't know where you are staying, but I told the hotel I was in that I needed a refrigerator and a microwave and they brought them to my room in 10 minutes, no charge. I bought vegetables, a glass bowl and a pearing knife at a local grocery store.

You can also bring the oatmeal, crispy cereal, soups, pudding, ridges, bars. I even made the jello.

Where there is a will, there is a way. Good luck.

very pretty!

Thanks for the face share ;-)

Deinekatze: I was wondering since you were a trainer can you suggest some exercises to tone my arms. I really want to wear tanks and short sleeves this summer. I have 5lb and 8lb weights here at my house I just need information from someone who knows. I am willing to put in the work and would like to know which exercises and the amount of reps that will get me the fastest results as summer is just around the corner. I would really, really appreciate it if you could tell me what to do, how to do it and how many reps and sets to do. Please don't feel obligated and I hope I have not crossed any lines.

hmmm not a problem... have you worked out before? How long has it been? Your Age?

Well off the top of my head I'd say some shoulder press,Bicep Curls, Tricep kickbacks and lateral arm raises would not hurt... just as I mentioned before, slow and controlled will get you further and keep your heart rate down for IP. ... lets see...
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Triceps Kickbacks

This exercise works the back of your arms. This exercise can be done a few ways. You can do both arms at the same time or one arm at a time. I preffer both at the same time. You can also do this exercise with one knee on a bench for added support.

Starting Position: Begin by bending from the hips and bring your trunk parallel to the floor. Hold one dumbbell, and keep your upper arm in-line with your body.

Form: Exhale and straighten your elbow so that your arm is completely straight. Hold briefly at the top and then slowly lower to the starting position. The position of your back is important. Keep your spine in alignment throughout.

Don't let your lower back bend and hunch over. Keep your back straight.

If you're using one dumbbell, place your opposite hand on your hip for support.
----------
Bicep Curls

This exercise works the front of the arms.

Starting Position: Stand or sit facing forwards. Hold the dumbbells in your hands with your palms facing forwards.

Form: Exhale and bend your elbows, curling the weight up towards your shoulders. Hold briefly at the top and then slowly lower to the starting position.

Keep you posture in good alignment throughout and prevent your back from arching. Keep your elbows/upper arms by your trunk at all times, as if you were strapped.
Move slowly and in a controlled way; don't let momentum take over.
Use the full range of motion to get the most muscle work.
----------------------
Shoulder press: Hold a weight in each hand (start with the lower ones and then gradually progress) draw your bellybutton in to your spine. Raise the weights up next to your ears with your palms facing forward. Slowly and with control push the weights up until your elbows are almost fully extended. Lower the weights back down next to your ears. make sure your upper arms are always straight ...parallel to the floor, as if you were a T... so don't bring them lower than that.
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Lateral Raises, also called side-arm raises or shoulder raises, work your (you guessed it) shoulders and more specifically your deltoids. It also strengthens your upper back.
Stand with your feet hip distance apart. Hold a dumbbell in each hand so your palms face in towards the sides of your body.
With control, keep your arms straight (but don't lock that elbow) and as you inhale, raise your hands up towards the ceiling. You want your palm to be facing down, and your arm to be parallel to the floor. Then as you exhale, slowly lower your hands back to your body. You should be able to see your hand in your peripheral vision.

-------------------------

NOTE: when doing all these make sure you are tightening your abs and spine is straight, engage that core!

Carla, it is so nice to put a face with a name. I can't wait to see the updated version of you. Your face looks thin in this picture already. I think the recipes would be more than welcome since we are all looking for some variety. You are always so helpful and full of information! Thanks!