Nicole's Journal II

[Nicole]

Well, here is my journal for the next show!

[Nicole]

April 17, Wednesday

After a week off, I am ready to get back to training for the next contest on May 18th.

Training
5 min. cardio warm-up

Chest
Superset: 3 sets 10 reps
Incline Press 30#/30#/25#
Incline Flyes 15#/15#/15#

Superset: 3 sets 10 reps
Flat Press 25#/25#/25#
Flat Flyes 15#/15#/15#

Pushup w/feet on bench 3x10-12

Triceps:
Close-Grip Bench 4x12,10,8,6
Superset: 3 sets 6-12 reps
Rope Pressdowns 30#/30#/20#
Dips Bodyweight

Cardio: 30 min. HIIT on bike

Nutrition: a little different this time!

Meal 1
6 egg whites
1/2 grapefruit
2 tsp. flax
1 Digestive Enzyme

Meal 2
6 oz. can tuna
1 tomato

Meal 3
4 oz. chicken
2 c salad
1 tsp. olive oil; 1 TBS vinegar
1 Digestive Enzyme

Meal 4
3 oz. sirloin
1 c asparagus

Meal 5
6 egg whites
1 c brussels sprouts
2 tsp. flax
1 Digestive Enzyme

Supplements:
3 Mass Aminos w/meal
3 Ultra 40 Liver Tabs w/meal
1 Ms.Power Pak w/meal 1
2 ZMA before bed

It's good to be back!

[Nicole]

April 18, Thursday

Training:
10 min. of sprints am
10 min. of sprints pm

Nutrition:
Meal 1
6 egg whites
1/2 grapefruit
2 tsp. flax
1 digestive enzyme

Meal 2
3 oz. sirloin
1 c brussels sprouts

Meal 3
4 oz. chicken
2 c salad
1 tsp olive oil; 1 TBS vinegar
1 digestive enzyme

Meal 4
6 egg whites
1 c asparagus

Meal 5
6 oz. salmon
1 c broccoli
2 tsp. flax
1 digestive enzyme

Supplements:
3 Mass w/meal
3 Ultra 40 w/meal
1 Ms.Power Pak w/meal 1
2 ZMA before bed

I will start a more comprehensive supp program next week. I wanted to detoxify for 2 weeks. I am taking 1 olive leaf pill every day for this purpose. I am also going to take psyllium husk for the next 3-4 days along with a ton of water.

[Nicole]

April 19, Friday

Training
5 min. cardio warm-up

Shoulders:
Standing Barbell Press (1 warm-up set) 3x12,10,8
Lateral Raises (cheat principal) 3x6
Arnold Presses 3x8
Bent-Over DB Rows 3x15

Biceps: 3 set circuit; squeeze and hold at the top; no rest
Standing Barbell Curl 10 reps
Alternating DB Curl 8 reps
Preacher Curl 8 full reps followed by 12 partials

This routine kills the bi's!!

Abs: 2 sets of each exercise
Machine Crunch 10-12 reps
Rope Crunch 10-12 reps
Swiss Ball Crunch 30 reps
Incline Leg Raises 12 reps

Nutrition:

Meal 1
Protein shake w/5 gm glutamine

Meal 2
6 egg whites
1/2 grapefruit
2 tsp. flax

Meal 3
4 oz. chicken
1 c. broccoli

Meal 4
6 egg whites
1 c. asparagus

Meal 5
4 oz. chicken
2 c. salad
1 TBS dressing

Supplements:
1 Ms.Power Pak w/meal 1
3 Ultra 40 w/meal
3 Mass w/meal
15 g glutamine (before, after workout, before bed)
2 ZMA before bed
1 Digestive Enzyme w/meals 1,3,5

Yesterday I did really good until I made my husband a shake with peanut butter. I just had to have a taste! Only a little over 4 weeks to go. I am going to do sprints for 2 of my cardio sessions a week to see if I can't get my legs a little more cut this time. I am also going to do sissy squats this time. Always something to improve on!

[Nicole]

April 20, Saturday

Sorry I didn't post yesterday. I had a lot to do!

Training

25 min. HIIT cardio on bike
10 min. sprints

Nutrition

Meal 1
5 oz. chicken
1/2 grapefruit
2 tsp. flax oil

Meal 2
5 oz. chicken
2 c salad
1 TBS dressing

Meal 3
6 egg whites
1 c. asparagus

Meal 4
5 oz. chicken
lettuce

Meal 5
5 oz. chicken
2 c. salad
1 TBS dressing

I know, I know, too much chicken!

Supplements:
same

[Nicole]

April 21, Sunday

No training today

Nutrition

Meal 1
6 egg whites
4 strawberries
2 tsp. flax oil

Meal 2
4 oz. chicken
2 c. salad
1 TBS dressing

Meal 3
4 oz. chicken
1 carrot

Meal 4
5 oz. lean beef
1 c. asparagus

Meal 5
shake

Supplements:
same

Things are going well. I just have to stay focused. I only have 4 more weeks to go!

[Nicole]

April 22, Monday

Training:
5 min. cardio warm-up

Chest:
Incline Hammer Press: 4x10,8,8,8
Tri-set no rest: 3x10
Flat DB Press
Flat DB Flye
Decline Pushups

Triceps:
Tri-set no rest: 3x8-10
Reverse Grip Pushdown
Overhead Extensions w/Rope
Bench Dips

20 min HIIT cardio on bike
10 min. sprints

Nutrition:

Meal 1
6 egg whites
4 strawberries
2 tsp. flax

Meal 2
1 can tuna
1 carrot

Meal 3
4 oz. chicken
2 c. salad
1 tsp. olive oil; 1 TBS vinegar

Meal 4
5 oz. lean beef
1 c. asparagus

Meal 5
2 servings Cream of Rice
6 oz. yam
4 oz. banana
1 c. asparagus
2 tsp. butter

Finally a carb-up meal!

Supplements:
1 Hydroxycut before workout, 1 at meal 2
10 g glutamine (before & after lifting, before bed)
2 ZMA before bed
3 Ultra 40 w/meal
3 Mass w/meal
1 Digestive Enzyme w/meal 1,3,5
1 Ms.Power Pak w/meal 1

I might add a protein shake if I am hungry. I have to work 12 hours today so we will see!

[Nicole]

April 23, Tuesday

Training: 2 hydroxycut, 2 Lean Out, 2 g glutamine before
5 min. cardio warm-up

Abs:
Machine Crunch 2x12 70-75#
Nautilus Crunch 2x12 75-80#
Incline Leg Raises 2x12
Swiss Ball Crunch 2x30

Back:
T-Bar Row 5x6-12
Pullovers 1x10
Bent-Over Barbell Row 5x6-12
Pullovers 1x10
Hammer Strength Row 3x10
Deadlifts 10 heavy singles 115#
Shrugs 2x15

10 BCAA's and 2 g glutamine after workout

Nutrition:

Meal 1
6 egg whites
4 strawberries
2 tsp. flax

Meal 2
6 oz. tuna
1 carrot

Meal 3
4 oz. chicken
2 c. salad
1 tsp. olive oil; 1 TBS vinegar

Meal 4
5 oz. lean beef
1 c. asparagus

Meal 5
6 egg whites
1 c. asparagus
2 tsp. flax

Supplements:
same but added BCAA's and Lean Out

Yesterday I ended up having the protein shake and a damn protein bar! That pisses me off. I can't afford to cheat now! I could have done worse than a low-carb protein bar but still.......

[Debster]

Come on girl, don't beat yourself up over a bar (read Dante's ONE cycle, he ate a cheesecake!). You are doing awesome. Just regain your focus and get back on track. Come on ladies, lets give Nic some encouragement!

[Nicole]

Thanks Deb! Encouragement is always needed at times like these.

April 24, Wednesday

Training
20 min. HIIT cardio on elipse
10 min. sprints

Calves
Donkey Raises 4 sets 25 w/ my husband on my back (he's 220 and 6'2"!)
Standing Raises 4 sets 25 reps no weight

Nutrition

Meal 1
6 egg whites
4 strawberries

Meal 2
6 oz. tuna
1 carrot
2 tsp. flax

Meal 3
4 oz. chicken
2 c. salad
1 tsp. olive oil; 1 TBS vinegar

Meal 4
5 oz. lean beef
1 c. asparagus

Meal 5
6 oz. fish
1 c. green beans
2 tsp. flax

Supplements:
1 Ms. Power Pak w/meal 1
2 Lean Out 30 min. before each meal
Hydroxycut 3 twice per day
Glutamine (2 g before workout, 2 g after, 2 g before bed)
3 Ultra 40 w/meal
3 Mass w/meal
1 Digestive Enzyme w/meal 1,3,5
2 ZMA before bed

Well, I did it again. I had a low carb bar instead of my egg whites and veggies. Damn these cravings! I don't know what is wrong with me but I had to tell you guys cuz my concience got to me. Well, I will just jump back in and do my best. I am still at contest weight but that is no excuse. I want to come in a little bit harder and fuller for this show so NO MORE cheating!!!!!

[Nicole]

April 25, Thursday

3 hydroxycut, 2 Lean Out, 2 g glutamine

Training:
5 min. cardio warm-up

Legs:
Superset 5 sets of 10 reps, no rest
Leg Press
Leg Extensions

Superset 3 sets, no rest
Deep Squat 8 reps
Walking Lunge 20 reps

1 set of 100 reps for calves

Sissy Squats 3x15

10 BCAA's right after last set
2 g glumatine

Nutrition:
Meal 1
4 egg whites
2 oz. lean beef
1/2 grapefruit
2 tsp. flax

Meal 2
6 oz. tuna
1 carrot

Meal 3
4 oz. chicken
2 c. salad
1 TBS dressing

Meal 4
5 oz. lean beef
1 c. asparagus

Meal 5
5 oz. chicken
2 c. salad
2 tsp. flax

Meal 6
2 servings Cream of Rice
6 oz. yam
4 oz. banana
1 c. asparagus
2 tsp. butter

Supplements:
same as yesterday

Feeling better today. I had ok energy this morning considering I only got 6 hours of sleep. (Bad). Tonight it my carb-up meal!! I hope I can make it through work tonight without a protein bar! I am going to start working on my posing again this weekend, too. I will probably just do the same routine I did at the last show.

[Nicole]

April 26, Friday

3 Hydroxycut, 2 Lean Out, 2 g Glutamine

Training:
5 min cardio warm-up

Shoulders:
Standing Barbell Press 3x10,8,6 (pyramid)
Side Laterals 3x6 (cheat)
Arnold Press 3x8
Bent-Over Laterals 3x8-10

Biceps: 3 supersets, no rest
Standing Barbell Curl (2 warm-up sets) 10
Alternating DB Curls 8
Preacher Curls 8 full, 12 partial

10 BCAA's, 2 g Glutamine

Nutrition:

Meal 1
6 egg whites
1/2 grapefruit
2 tsp. flax

Meal 2
6 oz. tuna
1 carrot

Meal 3
4 oz chicken
2 c. salad
1 TBS dressing

Meal 4
3 oz. lean beef
1 c. asparagus

Meal 5
5 oz. chicken
1 c. green beans
2 tsp. flax

Supplements:
same

I did really good yesterday! I hope that means I am on a roll! I was a little tired this morning during my workout so I didn't get much of a pump. I guess not every workout can be 100%.

[Nicole]

Sorry I didn't post this weekend. I will post it today.

April 27, Saturday

Training
2 g glutamine before workout

20 min. HIIT on bike
10 min. sprints

Abs: 2 sets 15-30 reps
Machine Crunch
Swiss Ball Crunch
Incline Leg Raises

2 g glutamine after workout

Meal 1
6 egg whites
4 strawberries

Meal 2
6 oz. can tuna
1 carrot

Meal 3
4 oz. chicken
2 c. salad
1 TBS dressing

Meal 4
4 oz. chicken
2 c. salad
1 TBS dressing
cucumbers, celery

Meal 5
4 oz. chicken

Supplements:
same

I skipped flax because I had some peanut butter instead. Darn!

[Nicole]

April 28, Sunday

Training
2 g glutamine before and after

15 min. sprints (very hard!) pm after last meal

Nutrition:
Meal 1
6 egg whites
1/2 grapefruit

Meal 2
5 oz. halibut
2 c. salad
1 TBS dressing

Meal 3
6 oz. tuna
1 carrot

Meal 4
6 oz. salmon
1 c. asparagus

Didn't eat last meal. Had a stomach ache all day. I know that is bad but I just couldn't do it. Had a little peanut butter, though. Didn't practice posing cuz I was too tired and had a lot to do this weekend. I am going to double my cardio and see what happens.

[Nicole]

April 29, Monday

Training
2 g glutamine before and after training
10 BCAA's after training

5 min. cardio warm-up

Chest:
Incline Hammer 4x12,10,6,6 95#
Superset 3x10
Incline DB Press 25#
Pushups
Cable Cross-Overs 3x12 30#
Cable Cross-Overs (low) 3x12 20#

Triceps:
Superset 3x10 no rest
Pressdowns 30#
Dips
Overhead Rope Press 20#

20 min. HIIT cardio on elipse
10 min. 5% incline 4.2 mph treadmill

Nutrition:
Meal 1
6 egg whites
1/2 grapefruit
2 tsp. flax

Meal 2
6 oz. tuna
1 tomato

Meal 3
4 oz. chicken
2 c. salad
1 TBS dressing

Meal 4
5 oz. lean beef
1 c. green beans

Meal 5
2 servings Cream of Rice
6 oz. yam
4 oz. banana
1 c. asparagus
2 tsp. butter

Had a great workout today. Very high energy levels! That was a good feeling!

[Nicole]

April 30, Tuesday

Training
2 Lean Out, 500mg L-carnitine, 3 Hydroxycut, 2 g glutamine before workout

5 min. cardio warmup

Abs:
Machine crunch 2x12 70#
Nautilus Crunch 2x12 80#
Rope Crunch 2x12 80#

Back:
Pullups 2x10
T-Bar Row 3x6 120#
Pull-Overs 1x10 30#
Bent-over Row 5x10 50#
Deads 10x1 heavy singles 125#
Shrugs 3x15 45#

10 BCAA's, 2 g glutamine after workout

Nutrition:
Meal 1
6 egg whites
1/2 grapefruit
2 tsp. flax

Meal 2
6 oz. tuna
1 tomato

Meal 3
4 oz. chicken
2 c. salad
1 tsp. olive oil, 1 TBS vinegar

Meal 4
5 oz. lean beef
1 c. asparagus

Meal 5
6 egg whites
1 c. asparagus
2 tsp. flax

Supplements:
same
added L-carnitine 30 min. before each meal

Tired today since I only got 6 hours of sleep. I am going to try to get to bed early tonight! I doubt that will happen since I work 12 hours every day this week.

[Nicole]

May 1, Wednesday

2 g glutamine, 2 Lean Out, 500mg L-carnitine, 3 hydroxycut am

Training:
35 min. moderate intensity cardio am
30 min. HIIT cardio & sprints pm

2 g glutamine after workout

Nutrition:
Meal 1
6 egg whites
1/2 grapefruit
2 tsp. flax

Meal 2
6 oz. tuna
1 carrot

Meal 3
4 oz. chicken
2 c. salad
1 tsp. olive oil, 1 TBS vinegar

Meal 4
5 oz. lean beef
1 c. green beans

Meal 5
6 oz. fish
1 c. green beans
2 tsp. flax

Supplements:
same as yesterday

Feels like I have been dieting forever! I can't wait until this is over. Don't get me wrong, I love bodybuilding and the way it transforms your body, I am just ready to add more muscle and bulk up. Kind of a rough start this morning. My hydroxycut on am empty stomach kind of got to me. I will be glad when I can quite using so many supps. It is expensive!

[Nicole]

Good morning all!

May 2, Thursday

2 Lean Out, 2 g Glutamine, 3 Hydroxycut, 500mg L-carnitine

Training
5 min. cardio warm-up

Legs:
Superset no rest
Squats: 3x8 115#
Walking Lunges 3x20 15#

Superset no rest 5x10
Deep Leg Press 225#
Extensions 60-45#

Sissy Squats 3x15

Calves:
Seated 10x10 200-140#

Abs: 2x10
Nautilus Crunch
Machine Crunch
Rope Crunch
Decline Crunch

Nutrition:
Meal 1
2 egg whites
4 oz. chicken
2 tsp. flax

Meal 2
6 oz. tuna
1 carrot

Meal 3
4 oz. chicken
2 c. salad
1 tsp. olive oil, 1 TBS vinegar

Meal 4
4 oz. lean beef
1 c. green beans

Meal 5
2 servings Cream of Rice
4 oz. banana
6 oz. yam
1 c. green beans
2 tsp. butter

Great workout this morning! I slept really well, too!

[dnoel]

couple more weeks and you got it in the bag.. i'm sure you're lookin' like a champ- keep up the good work!

[Nicole]

Thanks for the reply! I am still haning in there!

May 2, Friday

2 g glutamine, 500 mg L-carnitine, 2 Lean Out, 3 Hydroxycut

Training:
5 min. cardio warm-up

Shoulders:
Standing Barbell Press 4x12,10,8,6
Lateral Raises 3x6
Arnold Press 3x10
Bent-Over Lateral Raise 3x10

Biceps
Superset no rest
Barbell Curl 3x10
Dumbbell Curl 3x8
Preacher Curl 3x8, 3x12 partial reps

12 BCAA's, 2 g Glutamine

Nutrition
Meal 1
6 egg whites
1/2 grapefruit
2 tsp. flax

Meal 2
6 oz. tuna
1 tomato

Meal 3
4 oz. chicken
2 c. salad
1 tsp. olive oil, 1 TBS vinegar

Meal 4
2 oz. lean beef
2 oz. chicken
1 c. asparagus

Meal 5
6 oz .fish
1 c. green beans
2 tsp. flax

Supplements;
same

[Nicole]

May 6, Monday

Training
5 min. cardio warm-up

Chest:
Incline Hammer 4x12,10,8,6
Incline DB 3x6
Pushups 3x10
Rotarty Chest 3x15

Triceps: giant set no rest 3x10
Pushdowns
Dips
Overhead Press

30 min. HIIT cardio on bike am
20 min. sprints pm

Nutrition:
Meal 1
3 oz. lean beef
1 c. oatmeal

Meal 2
3 oz. lean beef
8 oz. yam

Meal 3
6 oz. tuna
2 c. salad
1 TBS dressing (vinegar)

Meal 4
4 oz. chicken
2 c. salad
1 TBS vinegar

Meal 5
4 oz. chicken

Meal 6
4 oz. orange roughy

This is my trail run of fat-loading. I am going to see what happens!

[xxlaura229xx]

Heyy.. I have a question...what is flax and wha is glutamine? And I am interested in building better abs and maybe loosing a few pounds.. 5-10.. is the diet ur doing good for me? I dont want to look like a female BB. jus want 2 b a lil toned, any suggestions>? Thanks so much *laura

[Nicole]

Laura-

It takes more than pumping a few weights and eating right to look like a female bber! It takes years of grueling work and dedication and to look like the women in the Ms. Olympia it takes steroids. The diet I am doing would definately help you lose 5-10 pounds in 4 weeks if you stuck to it. It is tough but worth it. I have been doing this diet for 18 weeks now and I still have a lot of work cut out for me if I want to compete even at the national level. I am just starting out even though I have been lifting for 9 years. Diet is the most important aspect.

You can get flax oil at GNC or Walmart. It contains Omega 3 and 6 fatty acids which are vital to your body. Glutamine is an amino acid that helps with recovery and sugar cravings. You can get this at GNC also.

May 7, Tuesday

Training:
Abs:
Machine Crunch
Nautilus Crunch
Rope Crunch
2x10-12 of each

Back:
Pull-ups 2x10
T-Bar Row 3x6-8
Pullovers 1x10
Reverse-Grip Bent-Over Row 5x8
Hammer Rows 3x10
Pullovers 1x10
Deads 10x1
Shrugs 3x15

Nutrition:
Meal 1
3 oz. lean beef
1 serving oatmeal
1/2 c. almonds

Meal 2
3 oz. lean beef
1 serving oatmeal

Meal 3
4 oz. chicken
2 oz. yam

Meal 4
4 oz. chicken

Meal 5
6 oz. tuna

Meal 6
4 oz. orange roughy
1/2 c. almonds

Supplements:
same except cut glutamine

Fat-Loading trial run is going well. I feel my skin is getting tighter already.

Sunday and Monday: 2 gallons water
Tuesday through Thursday: 1 gallon water
Friday: 1/2 gallon water gone by 4:00 then 2 cups black coffee

[Nicole]

May 8, Wednesday

Training

20 min. HIIT cardio on bike
10 min. sprints

Calves:
10 sets of 10 reps

Nutrition:
Meal 1
3 oz. lean beef
1 serving oatmeal
1/2 c. cashews

Meal 2
3 oz. lean beef
2 oz. yam
1 TBS peanut butter

Meal 3
4 oz. chicken

Meal 4
4 oz. chicken
1 TBS peanut butter

Meal 5
6 oz. tuna

Meal 6
6 oz. tuna
1/2 c. cashews

Water: 1 gallon

This fat-loading is interesting. I look way more ripped today than I did yesterday, plus all this fat is keeping me full all day!! It rocks!

[Nicole]

May 8, Thursday

Training:

Abs:
Decline Crunch 2x12
Rope Crunch 2x12
Knee-Ups 2x12
Swiss Ball Crunch 2x30

Legs:
Superset 5x10
Leg Press 225#
Leg Extensions 60#
Superset 3 sets
Deep Squat 8 reps 115 #
Lunges 20 reps 15#

Nutrition:
Meal 1
3 oz. lean beef
1 c. cashews

Meal 2
4 oz. chicken
1 TBS peanut butter

Meal 3
3 oz. lean beef

Meal 4
4 oz. chicken
1 TBS peanut butter

Meal 5
6 oz. tuna

Meal 6
whey protein
1 c. cashews

Fat-loading is scary...... but I think it's working!

Water: 1 gallon

[Nicole]

May 10, Friday

Training

5 min. cardio warm-up

Shoulders:
Standing Barbell Press 4x12,10,8,6
Side Laterals 3x6
Arnold Press 3x8
Bent-Over Lateral Raise 3x10

Biceps: 3 supersets no rest
Standing Barbell Curl 2 warm-up sets 3x10
Alternating Dumbbell Curl 3x8
Preacher Curl 3x8 full reps followed by 12 partials

25 min. HIIT cardio on elipse
10 min. walking at moderate pace on incline

Nutrition:
Meal 1
3 eggs

Meal 2
3 oz. lean beef
1 c. almonds

Meal 3
whey protein shake
2 TBS peanut butter

Meal 4
3 oz. lean beef
2 TBS peanut butter

Meal 5
6 oz. tuna
1 c. almonds

Meal 6
whey protein shake w/casein

Water goes to 1/2 gallon. Should all be gone by 4:00pm and then drink 2 cups black coffee. I will let you all know how I look in the morning!

[Nicole]

May 13, Monday

Last week!

Training
Back:
T-Bar Row 5x10
Pullovers 1x10
Reverse-Grip Rows 5x10
Straight Arm Pulldowns 3x10
Shrugs 3x15

Abs: 2x10
Machine Crunch
Rope Crunch
Decline Crunch

30 min HIIT cardio on bike am

Nutrition:
Meal 1
shake
oatmeal

Meal 2
3 oz. lean beef
6 oz. yam

Meal 3
1 can tuna
salad
vinegar

Meal 4
4 oz. chicken
salad
vinegar

Meal 5
shake

2 gallons water

Can't wait until this is over.......

[kDoLL]

GOOD LUCK ON THE 18th NICOLE! I enjoy reading your journal. Keep up the good work!

[toolegit2quit]

can't wait for you to come back and told us you won nicole! you're stronger than I am...you've been dieting strict for what? like 20 weeks now? that says a whole lot!

[Nicole]

Hi everyone! I am back!

Sorry I haven't written in a while but last week was very hectic! I attended a seminar for work on Tuesday so I was gone all day. Then I had the pleasure of being called for jury duty on Wed. and Thurs. Friday I had to get ready for the show and do a lot of catching up at work! Saturday, of course, was the show.

I was a very long day but all in all a good experience. I got 2nd place in the Drug-Free for Life Middleweight class and only got beat by 1 point! I didn't make callout for open class but that's ok. Just something to keep striving for! I do wish I would have made weight but the lightweight cutoff was 5 pounds lighter for this show which made it pretty hard to get there.

Pictures should be posted at jefftaylor.com sometime this week. Thanks for all of your support. It really meant a lot to me. I am planning on entering another show next Oct. so I willl keep you all posted!

Train hard and be strong!

Nicole

[JEFF7322]

"Tell them you can spot guilty people just like that! Just by looking at them."

George Carlin

LOL
-JEFF

[xxlaura229xx]

Hey nicole ive been trying the keto diet but whenever i tell myself i am dieting i try to eat so little and then i overeat. I am trying to loose my lower belly by the end of june-middle of july.. thats about 5-6 weeks of training and dieting. Do u think if i kind of follow ur diet that I will loose my excess fat and gain some muscle? I dont want to gain like a 6 pack.. i just want to be skinny for summer hehe. I weighed msyelf the other day and i was sooo dissapointed.. I was 138 a couple weeks ago and now im about 144.. :( i wanna loose 10-15 pounds.. can I do this on ur diet? I also run on the treadmill about 1-2 miles a day and i also do aerboic classes at da gym (45 mins) or i do aerobic classes at home (i have tapes) about 30 mins. And i use light hand weights (try to do at least 20-30 minutes of that) Do u think i can loose this weight by the end of june-middle of july?thanks so much! buh bye