Sea's Journal

[SEADRA]

O.K. I have literally thrown my scale away. I only use measurments now.( It's not as quick to measure so I do it less then weighing my self, trying to become less obsessive)

Stata 5'6' 103 Slowly Gaining.

Today light day I just did Abs 3x 10
Cable crunches
Russian Twist-Stability Ball
Reverse Crunch
Incline crunch with stability ball.

Meal#1 -1/2 cup oatmeal, 5 eggwhites, made into a protien pancake. 1 cup off strawbwerries blended and mixed with splenda for syrup.

Meal#2- 1 cup cottage cheese, 1 apple, 10 wheat crackers

Meal#3-Grilled chicken sandwich, 2 slices ww bread, 1 slice fat free cheese, 1 tbsp low fat miracle whip, tomatoe & lettuce slices.

Meal#4- (in a hurry) protien shake- 1 scoop whey, 1/2 cup frozen blueberries, 2 slices ww bread and 2tsbs PB.

Meal#5- 1 Talapia fillet, 4 scallopes, 4 shrimp, 2 cups broccoli, cauliflower and squash.

Tomorrow is legs my least favorite day.

[Ms. Lucy]

Congrats on throwing out the scale!

I'm actually doing the same today (well, putting it in the attic).

Although I used to think it was helpful, it has become a crazy obsession. For the past few months my days mood has been determined by a stupid number on the scale. I could be feeling "light" but have the scale be high and get depressed all day! No more!

I'm with you (although I'm trying to lose weight) I'm sticking to measurements now!

Anyways, good luck with your training!

Lucy

[tigress33]

Hi Sea!

Scale Junkie here...I can hop on that thing 10 times a day hah lol...I would let its number rule my mood too...and it did beautiful things for my self-esteem. I NEED to lose weight but Im relying much more on measurements to track my progress...the scale is evil.

I see youre looking to gain some muscle..much luck to you, I wish you strength and progress!:)
~Tigress

[SEADRA]

I feel a little dehydrated today I will have to drink more water.

Workout-Legs

Squats-4x-8
Leg Extetion-4x-8
Seated calf raise3x-12
Stiff leged deadlifts-4x-8

I don't feel like I did enough

Pre-workout(hard to eat pre workout)
1 piece W bread and PB

Post workout-Protien shake-Mixed with Whey, 1 cup strawberries, and 1/2 cup oatmeal

Meal-protien pancakes(oats and eggwhites)-fruit syrup

Meal-Grilled chicken sand. 2 slicesww Bread-1oz non fat cheese,1 tbsp fat free mayo.-tomatoe and lettuce slices.

Meal- 1 cup cottage cheese, 1 serving almonds, 1 orange

Meal-Grilled chicken salad-2 cups veggies-Romaine

[Emma-Leigh]

Hey Girl!!

Great to see the scales go!! Woo hoo!! :D

Good luck with everything!

[SEADRA]

Shoulders and Tri's

Standing BB press 4x 8
Front lateral Raise 4x 8
Side lateral raise 4x 8
Upright BB row 4x 8
Tri pulldown with rope 4x 10
Overhead tri extention 4x 8

Nutrition basicly the same.

[SEADRA]

Today is my day off. My mother is having a BBQ, so everyone will be drinking. I dont like to drink it just seems like a wasted calories. I may have a budlight or two, we will see. But other then that stayed on diet so far.

[tigress33]

Morning Sea :)

Hey thanks for asking bout my bike...enjoy your day off...its my day off too...gonna have me a juicy ribeye steak, yepyep. Ive gotten away from drinking for the most part...even when I think I'll have myself a beer or something ...I'll usually forget about it lol. Then Ill want one midweek when its not allowed :rolleyes: haha.

Great job stickin on plan...keep going. :D

TTFN.
Tigress

[SEADRA]

Today I did 20 min HIIT sprint intervals and Abs.
My Abs are really frustrating me I have been at a plateau with them for awhile. So I'm using resistance. I'm hoping something will happen.
4x-8
Cable crunches-50-60lb
Incline crunch with- 20lb weight
Russian twists-5k stability ball
Reverse crunch with incline bench
Sude bends-30lb

Nutrition

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- 2ww bread- 2tblsp PB, 1/2 cup fat free sugar free frozen yougert.

Meal#3-Grilled Chicken sand.-2ww bread-1 tblsp FF Mayo-1oz FF cheese.Tomatoe, Lettuce slices.

Meal#4- 1 cup FF cottage cheese, 1cup strawberries

Meal#5- 1 tilapia fillet,6 shrimp, 3 scallopes, 3 cup broccoli, cauliflower, squash-zuchini.

Hopefully soon my abs will start to show improvment. They are toned I just dont feel a quality amound of deep muscle.

[SEADRA]

Today was back and Bi's.

4x-8
Bent over barbell rows
Wide grip pulldowns
Seated cable rows
Deadlifts

Preacher curl
Barbell curl

Nutrition-The same, but I am going to add another Tblsp of PB
Maybe I'm not eating enough.

[Ms. Lucy]

Hey Sea!

Was just reading about your not stalled progress with abs.

Well, my trainer had me do "normal" sit-ups on Saturday--you know, full up and down-lol. Well I haven't done those in probably a year as I do more crunches and such. Anyways, I ended up doing 150 of them. Today is Monday and I'm still sore!!

But I'm assuming your routine will have to impact your abs! In fact, I may have to try those in the future (my ab workouts are so bland!)

Anyways, keep up the good work!

Lucy

[SEADRA]

Actually I have not done regular situps in awhile I'll put them in next ab workout.
Thanks

[Emma-Leigh]

Originally posted by SEADRA
Nutrition-The same, but I am going to add another Tblsp of PB
Maybe I'm not eating enough.

Add some carbies Sea!!! Please please PLEAASSSEE!! Your po' muscles are SCREAMING for carbs!!

You are going to have to eat better (nutritious) carbs if you really want your body to respond positively.

Drop most of the bread if you can and add in wholesome carbs like whole grains (oats, barley, rye), rice, sweet potato, legumes. There is NOTHING nutritious about bread! (esp ww bread!).

I agree that you need to add more fats as well - but there are better choices than peanut butter. Flax, walnuts and fatty fish give you MUCH better omega-3 levels - and this is CRUTIAL to maintaining health (and a good body composition)!

[SEADRA]

Thanks, I thought ww bread was good thankypu for eting me know.

[SEADRA]

Today is a off day. It seems I have allot of off days now that I'm strictly6 trying to gain mass. It's driving me crazy!!!!

So today I am going to do some more research and fix my nutrition up. I think I will add in Brown rice and walnuts instead of PB all the time.

Meal #1- 1/2 cup oatmeal mixed with 1/2 cup blue berries, 4 egg whites.

Meal #2- 1 cup FF yoghurt, 1 apple

Meal #3- 1 cup cooked brown rice with 1/2 cup peas and carrots and 15 medium shrimp. I fried them together in pan with cooking spray.

Meal #4- 2/3 cup cottage cheese, 1/2 cup mixed berries, 1 oz walnuts.

Meal #5- 1 chicken breast topped with a little tomatoe sauce and sprinkled FF motzerella cheese. 2 cups broccolli, cauliflower, zuchini.

Tomorrow is Abs I love abs.

[SEADRA]

I hate not doing cardio I really do miss my bike rides.

5'6' 104- I gained a pound.

Simple today just Abs-3x-15 - Stability Ball crunch with M.Ball, Cable Crunch Obliques, Roman Chair Lift. Plank 1min 3x.

Meal #1- 1/2 cup oatmeal. 1 Apple, 1/2 cup Cottage Cheese.

Meal #2- 1 cup FF yoghurt. 1/2 cup Rasberries, one scoop whey Blended into a shake. Post workout.

Meal #3- 1 cup cooked Brown rice. 6oz. Chicken, 2 cups mixed veggies.-Stirfry

Meal #4- 2 slices 7 Grain Bread. 2 Tblsp PB. 1/2 cup FF Cot. Cheese, a few Strawberries.

Meal #5- 1 tuna pouch, 6oz WW pasta. 1oz FF American Cheese.
Peas and Carrots.( Tuna Casserole)

Thank God Grad School starts on Tuesday. I need something to take my mind of not working out so much. I must admit though I feel allot healthier, and it's nice not to be so consumed by my workouts.

Legs is Tomorrow. Great!

[Emma-Leigh]

Originally posted by SEADRA
I hate not doing cardio I really do miss my bike rides.

5'6' 104- I gained a pound.
Woo hoo 1 down.... 17 to go! ;)

See what happens over time - 1 pound may be a little extra water in your bladder :D


Meal #1- 1/2 cup oatmeal. 1 Apple, 1/2 cup Cottage Cheese.

Meal #2- 1 cup FF yoghurt. 1/2 cup Rasberries, one scoop whey Blended into a shake. Post workout.

Meal #3- 1 cup cooked Brown rice. 6oz. Chicken, 2 cups mixed veggies.-Stirfry

Meal #4- 2 slices 7 Grain Bread. 2 Tblsp PB. 1/2 cup FF Cot. Cheese, a few Strawberries.

Meal #5- 1 tuna pouch, 6oz WW pasta. 1oz FF American Cheese.
Peas and Carrots.( Tuna Casserole) This is looking EXCELLENT!! Really good!

That post-workout shake looks gooood!!! I love berries!

And Good to see the WW bread gone! Mmmmm... 7 grain! Yummy! :D

Maybe add some fish oil capsules if you are not going to eat things like walnuts/flax or salmon... These really are essential (I can not stress it enough! :))

[SEADRA]

I am so glad thanks for leting me know. I actually do take fish oil supp. 3x aday with each meal.( as directed )

Thanks

[Emma-Leigh]

Originally posted by SEADRA
I am so glad thanks for leting me know. I actually do take fish oil supp. 3x aday with each meal.( as directed )

Thanks
Excellent!! :D

They are REALLY essential to maintaining a good body composition as well as keeping you healthy...

[SEADRA]

Today I did legs. It was my first day in anew gym. I never realized different brands of equipment could feel so different.

Hac squats- 2 warm up sets 4 working sets of 8,8,8,7 I couldn't make 8 that last one.

Leg extention-4x 8
Stiff leg dead lift-4x8
Standing calf raise3x12
Stationary Lunges

Nutrition about the same as yesterday. Except today I threw in some dry oats to my post work out shake.

Shoulders and Tri's Tomorrow. Shoulders are my favorite.

[SEADRA]

I dont know if I worked out to many body parts today.

Shoulders,Traps.Tri's

Barbell press in front of neck 4x 8,8,6,6
Side Lateral raises 4x 8,8,7,6
Upright barbell row 4x 8
Shrugs 4x 8,8,,6,6
Rope pulldown4x 8,6,6,6
Dips

Nutrition

Meal #1- Protien pancakes-1/2 cup oats, 4 eggwhites, 1 banana
( I used atkins syrup, it was so gross next time I'll do a fruit toping)

Meal #2- 1 cup FF yogurt, 1 scoop whey, 1/2 cup mixed berries blended into a shake.

Meal # 3 - 1 cup cooked brown rice. 15 shrimp, 1/2 cup peas & carrots ( mixed together)

Meal #4 - 1/2 cup FF CC, 1 medium apple, 1oz walnuts.

Meal # 5 - 2 cups mixed veggies, 6 oz chicken with homemade garlic sauce.

[SEADRA]

Today HIIT 20 min Spinning. Abs

My waist is geting really thick so I'm going to lay off the resistance for a little while.

Hanging leg raises 3x 20
Side Plank 1min 3x
Reverse crunch 3x 20
Plain old Crunches 3x 20

Nutrition the same except my mom had to drag me out to eat for dinner. I hate going out to eat I always have to be such a pain in the ass with my order, it's so much easier just to make my own food. I do have to admit though restaurants are geting allot better with there menu's, providing to the need's of the healthier lifestyle.

Tomorrow is a rest day.

[SEADRA]

Today was a rest day. Well I threw my scale away so I havn't been able to weigh myself. Today I did. WOW!!!! I have gained 7 pounds. I am 5'6' and 107 now. I'm so happy but it kind of sucks because I can't fit my ass into my old jeans. Oh well I have an excuse for my husband to go shoping. I think when I reach 110 I might throw in 3 days of HIIT still only 20 min. Only because I have increased muscle but I am starting to get some layers of fat to, I'm not saying that's bad but I want to limit fat gains. Tomorrow I am going to measure my body fat.

Tomorrow- Back and Bi's my all time favorite. Oh how I love deadlifts!!!!

[SEADRA]

Workout: Back Bi's

Deadlifts 2 warmups 4x8
Bentover BB row 4x8
Lat pulldown 4x8
Straight bar curl 4x8
Alternating DB curl 4x8
Rope curl 4x8

Nutrition:
Pre-workout(hard to eat pre workout) 1 piece W bread and PB

Post workout-Protien shake-Mixed with Whey, 1 cup strawberries, and 1/2 cup oatmeal

Meal #1-protien pancakes(oats and eggwhites)-fruit syrup

Meal #2-Grilled chicken sand. 2 slicesww Bread-1oz non fat cheese,1 tbsp fat free mayo.-tomatoe and lettuce slices.

Meal #3- 1 cup cottage cheese, 1 serving almonds, 1 orange

Meal #4-Grilled chicken salad-2 cups veggies-Romaine

I hope I dont gain allot mor Body Fat, it's really starting to worry me.

[SEADRA]

Today Grad school starts.

Training: A 30 min light bike ride.

Tomorrow Abs.

[Hibiscus09]

Looks great in here, Seadra! Congrats on the grad school! :D

[SEADRA]

My waist line is becoming to thick. Today I just did situps, reverse crunch side plank. No resistance 25 reps.

Nutrition

Meal #1- 1/2 cup oatmeal. 1 Apple, 1/2 cup Cottage Cheese.

Meal #2- 1 cup FF yoghurt. 1/2 cup Rasberries, one scoop whey Blended into a shake. Post workout.

Meal #3- 1 cup cooked Brown rice. 6oz. Chicken, 2 cups mixed veggies.-Stirfry

Meal #4- 2 slices 7 Grain Bread. 2 Tblsp PB. 1/2 cup FF Cot. Cheese, a few Strawberries.

Meal #5- 1 tuna pouch, 6oz WW pasta. 1oz FF American Cheese.
Peas and Carrots.( Tuna Casserole)

I have legs tomorrow.

[SEADRA]

Today's leg workout:

Squats-2 warm up-4x 8,8,7,6
Leg extention-4x 6
Stiff leg deadlift-5x-8
Seated calf raise-4x10
Standing calf raise-4x10

My nutrition is

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1/2 cup frozen mixed berries. 1/4 cup dried oats. Blended into a shake.

Meal#3-Grilled Chicken, 1 cup cooked brown rice. allot of veggies.

Meal#4- Tuna out of the packet, WW crackers, and walnuts.( not the tastiest but I had to eat in class)

Meal#5- 1 tilapia fillet,6 shrimp, 3 scallopes, 3 cup broccoli, cauliflower, squash-zuchini.

[SEADRA]

Today's leg workout:

Squats-2 warm up-4x 8,8,7,6
Leg extention-4x 6
Stiff leg deadlift-5x-8
Seated calf raise-4x10
Standing calf raise-4x10

My nutrition is

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1/2 cup frozen mixed berries. 1/4 cup dried oats. Blended into a shake.

Meal#3-Grilled Chicken, 1 cup cooked brown rice. allot of veggies.

Meal#4- Tuna out of the packet, WW crackers, and walnuts.( not the tastiest but I had to eat in class)

Meal#5- 1 tilapia fillet,6 shrimp, 3 scallopes, 3 cup broccoli, cauliflower, squash-zuchini.

[SEADRA]

Today's leg workout:

Squats-2 warm up-4x 8,8,7,6
Leg extention-4x 6
Stiff leg deadlift-5x-8
Seated calf raise-4x10
Standing calf raise-4x10

My nutrition is

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1/2 cup frozen mixed berries. 1/4 cup dried oats. Blended into a shake.

Meal#3-Grilled Chicken, 1 cup cooked brown rice. allot of veggies.

Meal#4- Tuna out of the packet, WW crackers, and walnuts.( not the tastiest but I had to eat in class)

Meal#5- 1 tilapia fillet,6 shrimp, 3 scallopes, 3 cup broccoli, cauliflower, squash-zuchini.

[SEADRA]

Tri's and shoulders, traps:

Tri pulldown 4x-8,8,8,7
French press 4x-8,8,7,6
Overhead Barbell press in front of head.4x-8
Side lateral raises 4x-8
Front plate raise 4x-8
Shrugs4x-8,8,7,6
Upright barbell row 4x-8

Nutrition sucked today, I was all over the place. I made sure I had enough protien and calories. I ate allot of junk today.

My ass is so sore from yesterday. I did squats for the first time with out the smith machine. I live that sore feeling.

Tomorrow Abs only.

[SEADRA]

Abs and 20 min HIIT Sprinting.

Reverse Crunch 3x-15
Hanging leg raises 3x-15
Bcycle 3x-20 each side
Bent knee Crunch 3x-20

Nutrition

Meal #1- 1/2 cup oatmeal. 1 Apple, 1/2 cup Cottage Cheese.

Meal #2- 1 cup FF yoghurt. 1/2 cup Rasberries, one scoop whey Blended into a shake. Post workout.

Meal #3- 1 cup cooked Brown rice. 6oz. Chicken, 2 cups mixed veggies.-Stirfry

Meal #4- 2 slices 7 Grain Bread. 2 Tblsp PB. 1/2 cup FF Cot. Cheese, a few Strawberries.

Meal #5- 1 tuna pouch, 6oz WW pasta. 1oz FF American Cheese.
Peas and Carrots.( Tuna Casserole)

I also ate a bowl of ice cream fat free sugar free and allot of mixed nuts. I have been so bad lately.

Tomorrow is a rest day I need to get my nutrition on track.

[SEADRA]

I did so bad on nutrition today. I am always so hungry now.

Tomorrow I will get back on track.

Tomorrow Back and Bi's

[Emma-Leigh]

Originally posted by SEADRA
I did so bad on nutrition today. I am always so hungry now.
The hunger is a good sign - it is your body 'refeeding' and your metabolism speeding up as well. It is also to do with your 'fed/hunger' signals sorting themselves out after years of starvation.

Make sure you take advantage of it and feed yourself appropriately with GOOD FOODS otherwise you will find yourself bingeing on crap!

Your body will adjust - it just takes time.

[SEADRA]

Back and Bi's:

Deadlifts 2 warmups 4x8
Bentover BB row 4x8
Lat pulldown 4x8
Straight bar curl 4x8
Alternating DB curl 4x8
Rope curl 4x8

Nutrition:
Pre-workout(hard to eat pre workout) 1 piece W bread and PB

Post workout-Protien shake-Mixed with Whey, 1 cup strawberries, and 1/2 cup oatmeal

Meal #1-protien pancakes(oats and eggwhites)-fruit syrup

Meal #2-Grilled chicken sand. 2 slicesww Bread-1oz non fat cheese,1 tbsp fat free mayo.-tomatoe and lettuce slices.

Meal #3- 1 cup cottage cheese, 1 serving almonds, 1 orange

Meal #4-Grilled chicken salad-2 cups veggies-Romaine

My upper body is gaining so well. My legs just are not coming along. Tomorrow is a off day, good I have aloot of homework.

[SEADRA]

Today is a rest day. I had to change my routine around to fit my schedule. I just moved them forwrd a day. I hope its o.k.

Monday: Back,Bi's,
Tuesday: Abs
Wednesday: Legsm HIIT
Thursday:Off
Friday:Shoulder,Tri's, Chest
Saturday:HIIT, Abs
Sunday:Off

[SEADRA]

I have gained 10 pounds.

Mew stats. 5'6' 110.

Today's leg workout:

Squats-2 warm up-4x 8,8,7,6
Leg extention-4x 6
Stiff leg deadlift-5x-8
Seated calf raise-4x10
Standing calf raise-4x10
Lunges with D.Bells 3x-20 each side

HIIT sprinting 20 min.

My nutrition is

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1/2 cup frozen mixed berries. 1/4 cup dried oats. Blended into a shake.

Meal#3-Grilled Chicken, 1 cup cooked brown rice. allot of veggies.

Meal#4- 2 tblsp on whole grain bread. 1 cup cottage cheese, A few strawberries.

Meal#5-Grilled chicken 6oz. Lots of veggies

[Emma-Leigh]

Originally posted by SEADRA
I have gained 10 pounds.

Mew stats. 5'6' 110.

**Jig**

Congratulations!!!! :D



Today's leg workout:

Squats-2 warm up-4x 8,8,7,6
Leg extention-4x 6
Stiff leg deadlift-5x-8
Seated calf raise-4x10
Standing calf raise-4x10
Lunges with D.Bells 3x-20 each side

HIIT sprinting 20 min.
Nice workout! :)

Hmmmm... If your legs are lagging you might want to re-consider doing HIIT on the same day... I would just dedicate the day to leg training and leave it at that.

[SEADRA]

Thanks! I only started doing HIIT on leg days because ever since I started doing squats I have been sore for like two days afterwards. But I can move my HIIT a few days after, anything to help my legs and butt grow.

[Emma-Leigh]

Originally posted by SEADRA
Thanks! I only started doing HIIT on leg days because ever since I started doing squats I have been sore for like two days afterwards. But I can move my HIIT a few days after, anything to help my legs and butt grow.

Doing HIIT will probably just limit recovery and growth and you will be sore anyway!!

To decrease DOMS then 5 min of light treadmill walking to cool down followed by stretching and then a hot shower is probably your best options... Not HIIT! :)

[SEADRA]

Cool! I hate HIIT anyway. Thank you wise one!

[imperfectly_lou]

Bump on Emma-Leigh's suggestion. I stopped doing cardio on leg day about 5 months ago and my legs have grown like crazy i.e. I can't find jeans that fit at the moment, but they are rock solid...

[SEADRA]

Today was a off day just did some abs. My legs are so sore from yesterday. Wow regular squats are allot different then Hac squats.

Nutrition

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- 1 cup FF yogurt, 1/3 cup oatmeal, Apple

Meal#3-Grilled Chicken, 1 cup cooked brown rice. allot of veggies.

Meal#4- 2 tblsp PB on whole grain bread. 1 cup cottage cheese, A few strawberries.

Meal#5-Grilled Fish 6oz. Lots of veggies

[SEADRA]

Tri's and shoulders, traps:

Tri pulldown 4x-8,8,8,7
French press 4x-8,8,7,6
Overhead Barbell press in front of head.4x-8
Side lateral raises 4x-8
Front plate raise 4x-8
Shrugs4x-8,8,7,6
Upright barbell row 4x-8

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1/2 cup frozen mixed berries. Blended into a shake.

Meal#3-Grilled Chicken, 1 cup cooked brown rice. allot of veggies.

Meal#4- 2 tblsp on whole grain bread. 1 cup cottage cheese, A few strawberries.

Meal#5-Shrimp 6oz. Lots of veggies(stir fry)

[SEADRA]

Saturday-off
Sunday-cardio 30 minute bike ride

Monday- Back,Bi's

Deadlifts 2 warmups 4x8
Bentover BB row 4x8
Lat pulldown 4x8
Straight bar curl 4x8
Alternating DB curl 4x8
Rope curl 4x8

Nutrition:
Pre-workout(hard to eat pre workout) 1 piece W bread and PB

Post workout-Protien shake-Mixed with Whey, 1 cup strawberries, and 1/2 cup oatmeal

Meal #1-protien pancakes(oats and eggwhites)-fruit syrup

Meal #2-Grilled chicken,1 medium potaoe, broccoli and squash

Meal #3- 1 cup cottage cheese, 1 serving almonds, 1 orange

Meal #4-Grilled chicken salad-2 cups veggies-Romaine

[SEADRA]

Today is a off day I have legs tomorrow so I want to be well rested.

Nutrition

Meal #1- 1/2 cup oatmeal with 1 scoop of protien powder mixed in.( not very hungry this morning)

Meal #2- 1 cup cottage cheese, 1/2 cup strawberries. 10 wheat crackers

Meal #3- 6oz chicken, 1 baked potatoe, 2 cups broccolli

Meal #4- 1oz walnuts, 1 cup cottage cheese, a few strawberries.

Meal #5- 6oz perch, 1 cup cooked brown rice, 2 cups veggies.

I did not have a apetite all day I had to force myself to eat, I think Im geting sick.

[SEADRA]

Today's leg workout:

Squats-2 warm up-4x 8,8,7,6
Leg extention-4x 6
Stiff leg deadlift-5x-8
Seated calf raise-4x10
Standing calf raise-4x10
Step up Lunges with D.Bells 3x-20 each side


My nutrition is

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1/2 cup frozen mixed berries. 1/4 cup dried oats. Blended into a shake.

Meal#3-Grilled Chicken, 1 cup cooked brown rice. allot of veggies.

Meal#4- 2 tblsp on whole grain bread. 1 cup cottage cheese, A few strawberries.

Meal#5-Grilled chicken 6oz. Lots of veggies

[SEADRA]

Today was a off day except for abs.
Tomorrow Shoulder and Tr's

Notrition
Meal #1- 1/2 cup oatmeal. 1 Apple, 1/2 cup Cottage Cheese.

Meal #2- 1 cup FF yoghurt. 1/2 cup Rasberries, one scoop whey Blended into a shake. Post workout.

Meal #3- 1 cup cooked Brown rice. 6oz. Chicken, 2 cups mixed veggies.-Stirfry

Meal #4- 2 slices 7 Grain Bread. 2 Tblsp PB. 1/2 cup FF Cot. Cheese, a few Strawberries.

Meal #5- 1 tuna pouch, 6oz WW pasta. 1oz FF American Cheese.
Peas and Carrots.( Tuna Casserole)

[SEADRA]

New stats- 5'6 and 112 I'm gaining pretty good now. I'm going to measure my BF to see whats going on with that. I feel like I should be gaining more muscle, maybe I will start eating more protien.

Tri's and shoulders, traps:

Tri pulldown 4x-8,8,8,7
French press 4x-8,8,7,6
Overhead Barbell press in front of head.4x-8
Side lateral raises 4x-8
Front plate raise 4x-8
Shrugs4x-8,8,7,6
Upright barbell row 4x-8

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1/2 cup frozen mixed berries. Blended into a shake.

Meal#3-Grilled Chicken, 1 cup cooked brown rice. allot of veggies.

Meal#4- 2 tblsp on whole grain bread. 1 cup cottage cheese, A few strawberries.

Meal#5-Shrimp 6oz. Lots of veggies(stir fry)

[SEADRA]

Abs and 30 min cardio, bike ride.

nutrition

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1/2 cup frozen mixed berries. 1/4 cup dried oats. Blended into a shake.

Meal#3-Grilled Chicken, 1 cup cooked brown rice. allot of veggies.

Meal#4- 2 tblsp on whole grain bread. 1 cup cottage cheese, A few strawberries.

Meal#5-Grilled chicken 6oz. Lots of veggies

Back and Bi's tomorrow, my fav.

[SEADRA]

I've lost two pounds I dont know why I'm not doing anything different.

Deadlifts 2 warmups 4x8
Bentover BB row 4x8
Lat pulldown 4x8
Straight bar curl 4x8
Alternating DB curl 4x8
Rope curl 4x8

Nutrition

I dont know I ate allot I was so bumbed I lost two pounds I think I tried to gain it back today.

[SEADRA]

Todat is a off day.

Nutrition

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- 1 cup FF yogurt, 1/3 cup oatmeal, Apple

Meal#3-Grilled Chicken on whole wheat tortilla, veggies

Meal#4- 2 tblsp PB on whole grain bread. 1 cup cottage cheese, A few strawberries.

Meal#5-Grilled Fish 6oz. Lots of veggies

[SEADRA]

Today is another off day. i was suppose to do Bi's and Back yesterday but I had to do them on sunday. I was busy all day yesterday.

Nutrition

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- 1 cup FF yogurt, 1/3 cup oatmeal, Apple

Meal#3-Grilled Chicken, 1 cup cooked brown rice. allot of veggies.

Meal#4- 1 oz of walnuts . 1 cup cottage cheese, A few strawberries.

Meal#5-Grilled Fish 6oz. Lots of veggies

Tomorrow is legs, uggg

[Emma-Leigh]

Hey Sea :)

Diet looks great as always!! :D

How are things? How are your workouts going? Did you gain that weight you dropped back or are you still weighing less?

[SEADRA]

Thanks for asking. I gained it back. Still at 110. My workouts are geting allot better. I have increased so much weight in the past couple months. I remember when I couldn't curl a 10lb D.bell now I can curl 20 with no prob.
I guess I have to have patience. i'm just so glad to be somewhat of a more normal weight. I did say somewhat I still want to gain.

[SEADRA]

I dont feel like I gave my workout my all. I hate that.

Today's leg workout:

Squats-2 warm up-4x 8,8,7,6
Leg extention-4x 6
Stiff leg deadlift-5x-8
Seated calf raise-4x10
Standing calf raise-4x10
Lunges with D.Bells 3x-20 each side

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1/2 cup frozen mixed berries. 1/4 cup dried oats. Blended into a shake.

Meal#3-WW Pasta, 1 packet of tuna- Tuna casserole

Meal#4- 2 tblsp PB on whole grain bread. 1 cup cottage cheese, A few strawberries.

Meal#5-Grilled chicken 6oz. Lots of veggies

[SEADRA]

I did light cardio and Abs.

I cant stop eating today. I'm not even going to add up what I ate today. Nothing seems to fill me up today. At least I did legs yesterday so there geting plenty of repair food.


Tomorrow Shoulders and Tri's

[SEADRA]

Tri's and shoulders, traps:

Tri pulldown 4x-8,8,8,7
French press 4x-8,8,7,6
Overhead Barbell press in front of head.4x-8
Side lateral raises 4x-8
Front plate raise 4x-8
Shrugs4x-8,8,7,6
Upright barbell row 4x-8

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites. Protien pancakes

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1/2 cup frozen mixed berries. Blended into a shake.

Meal#3-Grilled Chicken, 1 cup cooked brown rice. allot of veggies.

Meal#4- 2 tblsp on whole grain bread. 1 cup cottage cheese, A few strawberries.

Meal#5-Shrimp 6oz. Lots of veggies(stir fry)

[SEADRA]

Yay I'm up to 112lb.

Today is light cardio a 30min bike ride

Nutrition

Meal#fProtein french toast-strawberries and blueberries on top.

Meal#2- 4 egg whites, 1/3 cup oatmeal, Apple

Meal#3-Grilled Chicken, 1 cup cooked brown rice. allot of veggies.

Meal#4- 1 oz of walnuts . 1 cup cottage cheese, A few strawberries.

Meal#5-Grilled Fish 6oz. Lots of veggies

[Emma-Leigh]

You know, everyday I look at this journal and I think "Wow".

Your meals are looking excellent, your weight is looking better each day, and your determination to get your body back to health is inspirational. Congratulations Seadra. Be proud of what you are achieving.

[SEADRA]

Thanks Emma, I honestly wouldn't be on the right track if you didn't give me such great advice. Thanks for all your help!

[SEADRA]

Today was a off day except for Abs. Crunches-Hanging oblique twists-Leg raises
Tomorrow Back and Bi's- My fav.

Nutrition
Meal #1- 1/2 cup oatmeal. 1 Apple, 1/2 cup Cottage Cheese.

Meal #2- 1 cup FF yoghurt. 1/2 cup Rasberries, one scoop whey Blended into a shake. Post workout.

Meal #3- 1 cup cooked Brown rice. 6oz. Chicken, 2 cups mixed veggies.-Stirfry

Meal #4- 2 slices 7 Grain Bread. 2 Tblsp PB. 1/2 cup FF Cot. Cheese, a few Strawberries.

Meal #5- 1 tuna pouch, 6oz WW pasta. 1oz FF American Cheese.
Peas and Carrots.( Tuna Casserole)

[Hibiscus09]

You really are doing great, Seadra! Congrats on the weight and all the hard work you're doing! :)

[SEADRA]

Thanks Hibiscus I appreciate it.

Monday- Back,Bi's

Deadlifts 2 warmups 4x8
Bentover BB row 4x8
Lat pulldown 4x8
Straight bar curl 4x8
Alternating DB curl 4x8
Rope curl 4x8

Nutrition:
Pre-workout(hard to eat pre workout) 1 piece W bread and PB

Post workout-Protien shake-Mixed with Whey, 1 cup strawberries, and 1/2 cup oatmeal(dry)-Blended

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2-Grilled chicken,1 medium potatoe, broccoli and squash

Meal #3- 1 cup cottage cheese, 1 serving almonds, 1 orange

Meal #4-Grilled chicken,1/2 cp cooked brown rice,2 cups veggies

[SEADRA]

Today is a off day.

Nutrition

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2-Protein bar-(had no choice)

Meal#3-Grilled Chicken on whole wheat tortilla, veggies

Meal#4- 2 tblsp PB on a apple. 1 cup cottage cheese..

Meal#5-Grilled Fish 6oz. Lots of veggies

Legs tomorrow.

[SEADRA]

Wow I weigh 114lb. My legs have finally filled out. I have an ass now. My husband is pleased. I have to buy new pants I cant even zip my old ones.

Today's leg workout:

Squats-2 warm up-4x 8,8,7,6
Leg extention-4x 6
Stiff leg deadlift-5x-8
Seated calf raise-4x10
Standing calf raise-4x10
Step up Lunges with D.Bells 3x-20 each side

My nutrition is

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1/2 cup frozen mixed berries. 1/4 cup dried oats. Blended into a shake.

Meal#3-Grilled Turkey-6oz., 1 sweet potatoe. allot of veggies.

Meal#4- 2 tblsp PB and 1 apple. 1 cup cottage cheese.

Meal#5-Grilled chicken 6oz. Lots of veggies

[SEADRA]

My legs are so sore I can barely walk. I guess when you start squating more weight you feel it!

Today was a off day except for Abs. Crunches-Hanging oblique twists-Leg raises. I think next time I do abs I might start using resistance again.

Tomorrow Tr's and shoulders

Nutrition
Meal #1- 1/2 cup oatmeal. , 1 cup Cottage Cheese a few blueberries.

Meal #2- 1 cup FF yoghurt. 1/2 cup Rasberries, one scoop whey Blended into a shake. Post workout.

Meal #3- 1 cup cooked Brown rice. 6oz. Chicken, 2 cups mixed veggies.-Stirfry

Meal #4- 1 banana. 1oz walnuts. 1/2 cup FF Cot. Cheese.

Meal #5- 1 tuna pouch, 6oz WW pasta. 1oz FF American Cheese.
Peas and Carrots.( Tuna Casserole)

[SEADRA]

Tri's and shoulders, traps:

Tri pulldown 4x-8,8,8,7
French press 4x-8,8,7,6
Overhead Barbell press in front of head.4x-8
Side lateral raises 4x-8
Front plate raise 4x-8
Shrugs4x-8,8,7,6
Upright barbell row 4x-8

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1/2 cup frozen mixed berries. Blended into a shake.

Meal#3-Grilled Chicken, 1 cup cooked brown rice. allot of veggies.

Meal#4- 1 banana and 2tblsp PB, 1 cup cottage cheese,

Meal#5-Shrimp 6oz. Lots of veggies(stir fry)

I think I'm going to pick my cardio up to 3 days a week. Buy nothing extremely heavy.

[SEADRA]

Tiday I did abs with some resistence and a 30 min. bike ride.
4x-15
Reverse crunch with med. ball
Cable crunch
Russian twist-medicine ball
Incline crunch with mrdicine ball

Nutrition:

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1/2 cup frozen mixed berries. 1/4 cup dried oats. Blended into a shake.

Meal#3-Grilled Turkey-6oz., 1 sweet potatoe. allot of veggies.

Meal#4- 2 tblsp PB and 1 apple. 1 cup cottage cheese.

Meal#5-Grilled chicken 6oz. Lots of veggies

Tomorrow is a rest day.

[SEADRA]

Today is a off day.

Nutrition

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2-3 egg whites, 1 whole egg-veggies-omelat

Meal#3-Grilled Chicken on whole wheat tortilla, veggies

Meal#4- 2 tblsp PB on a apple. 1 cup cottage cheese..

Meal#5-Grilled Fish 6oz. Lots of veggies

Tomorow-Back and Bi's

[SEADRA]

Deadlifts 2 warmups 4x8
Bentover BB row 4x8
Lat pulldown 4x8
Straight bar curl 4x8
Alternating DB curl 4x8
Rope curl 4x8

Nutrition:
Pre-workout(hard to eat pre workout) 1 piece W bread and PB

Post workout-Protien shake-Mixed with Whey, 1 cup strawberries, and 1/2 cup oatmeal(dry)-Blended

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2-Grilled chicken,1 medium potatoe, broccoli and squash

Meal #3- 1 cup cottage cheese, 1 serving almonds, 1 orange

Meal #4-Grilled chicken,1/2 cp cooked brown rice,2 cups veggies

I'm aliitle frustrated with all this extra BF I have, but I hope to be loosing it soon.

Rest day tomorrow except some abbies.

[SEADRA]

Today is a off day.

Nutrition

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2-Protein shake-2 rice cakes

Meal#3-Grilled Chicken on whole wheat tortilla, veggies

Meal#4- 2 tblsp PB on a apple. 1 cup cottage cheese..

Meal#5-Grilled Fish 6oz. Lots of veggies

Legs tomorrow.

[SEADRA]

Today's leg workout:

Squats-2 warm up-4x 8,8,7,6
Leg extention-4x 6
Stiff leg deadlift-5x-8
Seated calf raise-4x10
Standing calf raise-4x10
Walking Lunges with D.Bells 3x-20 each side

My nutrition is

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 & 1/2 scoop whey, 1/2 cup frozen mixed berries. 1/4 cup dried oats. Blended into a shake.

Meal#3-Grilled Turkey-6oz., 1 sweet potatoe. allot of veggies.

Meal#4- 2 tblsp PB and 1 apple. 1 cup cottage cheese.

Meal#5-Grilled chicken 6oz. Lots of veggies

Before bed- 1 scoop whey with water.

[SEADRA]

Today was a off day except for Abs. Crunches-Hanging oblique twists-Leg raises
Tomorrow Shoulders and tri's

Nutrition
Meal #1- 1/2 cup oatmeal. 4 eggwhites-P.Pancakes

Meal #2- 1 cup FF yoghurt. 1/2 cup Rasberries, one scoop whey Blended into a shake. Post workout.

Meal #3- 1 cup cooked Brown rice. 6oz. Chicken, 2 cups mixed veggies.-Stirfry

Meal #4- 1 oz walnuts. 1/2 cup FF Cot. Cheese, a few Strawberries.

Meal #5- 1 tuna pouch, 6oz WW pasta. 1oz FF American Cheese.
Peas and Carrots.( Tuna Casserole)

I've been really unmotivated lately. Who knows hopefully it will pass.

[Ivey_Itch]

Your doing great! Don't lose that motivation ;) I read your journal all the time.. it really helps me! Thanks for posting it!

[SEADRA]

Thanks Ivy! I feel better today I guess it was just one of those days.

Tri's and shoulders, traps: 20 min run.

Tri pulldown 4x-8,8,8,7
French press 4x-8,8,7,6
Overhead Barbell press in front of head.4x-8
Side lateral raises 4x-8
Front plate raise 4x-8
Shrugs4x-8,8,7,6
Upright barbell row 4x-8

I need to change up my excersises next week.

I feel extra confident today someone goes up to me in the gym and asked if I competed. I said no and they said I deffinently should.

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1/2 cup frozen mixed berries. Blended into a shake.

Meal#3-Grilled Chicken, 1 baked potatoe. allot of veggies.

Meal#4- 1 banana and 2tblsp PB, 1 cup cottage cheese,

Meal#5-Shrimp 6oz. 1 cup cooked brown rice. Lots of veggies(stir fry)

Since I have a problem eating entirely to many nuts. Instead of eating right out of the can. I've divided 1 serving into little sandwich baggies. I couldnt believe it a serving of nuts isn't really that much. I can only imagine how many servings I use to eat a day. It kinda makes me mad to think about it. I could of used those calories in another way.

[sweethead]

you are doing so well, i have enjoyed reading your journal it sure is motivating.
how many calories do you eat in a day and what % is fat, carbs and protein? I started to use fit day it seems helpful. Nuts are wonderful, they are my favorite kind of fat. yum! keep up the good work.

[SEADRA]

I'm eating beetween 1600-1800cals a day. But I add about 200-300 cals to be safe. I've been bad this past couple weeks keeping track. I keep taking nibbles and bites here and there eating the icecream right out of the tub. So I think those extra bites add up. I have gained 16 pounds. So I am trying to keep the calories under 1800.

[Blaney4]

Since I have a problem eating entirely to many nuts. Instead of eating right out of the can. I've divided 1 serving into little sandwich baggies. I couldnt believe it a serving of nuts isn't really that much. I can only imagine how many servings I use to eat a day. It kinda makes me mad to think about it. I could of used those calories in another way.

Thats a great idea............I have the same problem with nuts. I'm going to make up baggie servings too! You are doing really great and your journal helps others reading it:)

[SEADRA]

Today was a off day. I bought this book called Resteraunt cinfidential. I couldn't believe the calories in some of the food at resteraunts.

Nutrition

Meal#1 Protein french toast-strawberries and blueberries on top.

Meal#2- Egg whites- Wheat crackers

Meal#3-Grilled Chicken, 1 cup cooked brown rice. allot of veggies.

Meal#4- 1 oz of walnuts . 1 cup cottage cheese, A few strawberries.

Meal#5-Red lobster- Shrimp scampi-( I blotted most of the butter of with napkin) Brown rice pilaf- Veggies

[SEADRA]

Cardio today a bike ride outside-30 min

It's geting cold this sucks I love outdoor cardio so much. I hate being cooped up inside on a machine.

Tomorrpw Back and Bi's


Nutrition:
Pre-workout(hard to eat pre workout) 1 piece W bread and PB

Post workout-Protien shake-Mixed with Whey, 1 cup strawberries, and 1/2 cup oatmeal(dry)-Blended

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2-Grilled chicken,1 medium potatoe, broccoli and squash

Meal #3- 1 cup cottage cheese, 1 serving almonds, 1 orange

Meal #4-Grilled chicken,1/2 cp cooked brown rice,2 cups veggies

[sweethead]

i was wondering what times about that you eat each meal? thanks

[SEADRA]

I try to workout early.

Meal #1- Pre- workout - 6 a.m.
Meal #2- Post- workout-around 8 a.m.
Meal #3- 10-10:30
Meal #4- 12-1:00
Meal #5- 3 p.m.
Meal #6- 5-6:30 p.m.

On nonworkout days I only eat about 5 tims a day myfirst meal around 7:30 usually about 2-2 1/2 hours a part. I'm always hungry.

[Emma-Leigh]

I try to workout early.

Meal #1- Pre- workout - 6 a.m.
Meal #2- Post- workout-around 8 a.m.
Meal #3- 10-10:30
Meal #4- 12-1:00
Meal #5- 3 p.m.
Meal #6- 5-6:30 p.m.

On nonworkout days I only eat about 5 tims a day myfirst meal around 7:30 usually about 2-2 1/2 hours a part. I'm always hungry.

Argggg...!! How do you survive without food from 6.30pm??!! That is 12 hrs without food - Your body is going to be going all catabolic on you! Is there a reason (besides the fact that you are hungry ;) ) that you don't spread your meals out a little more so you can eat a little later?

[SEADRA]

Oh my I hate when I 've been doing something wrong. I also always eat a whey protein shake before bed. I go to bed early. I'm just not hungry at night and I always read eat every 2-3 hours. S I deffinetly need to eat later?
What times should I be aiming for?

[Emma-Leigh]

I also always eat a whey protein shake before bed.
Hmmm.... Hate to be the bringer of more bad news but whey protein is probably not the best thing you can be eating before bed. Whey protein is great, but it rapidly absorbed and results in a large insulin response. This is not what you want late at night. Nighttime is when you want a slow absorption and a small insulin response - something that will 'trickle' your body nutrients during the evening so your body has amino acids to build and repair.

That is why cottage cheese + healthy fats is perfect. This combination of a slowly digested protein + fats which slow your gastric emptying even further, results in a nice, slow, even amino acid flow to your muscles.

Another great thing about cottage cheese in the evenings is that, along with it being highly anti-catabolic, if you take it with a little dairy (such as yoghurt or skim milk) it helps stimulate growth by 'protecting' the IGF (growth factors) molecules in the milk so they can reach your blood and help stimulate your muscles. This is great because night time is when your body actively grows and repairs.


I go to bed early. I'm just not hungry at night and I always read eat every 2-3 hours. S I deffinetly need to eat later?
What times should I be aiming for?
What time do you head to bed?

Although you shouldn't FORCE yourself to eat, I would definately think you should eat a little later. Going 12 hours withough food each night, and then training early in the morning with only one small meal for energy, is not going to be doing your muscle mass or metabolism any favours.

I would try to either spread your meals a little more widely (3 hrs instead of two) or, add another few meals at the end of the day so you eating closer to your bed time. Personally, I would think you do not want to leave it much more than 8 hrs between your last meal and your breakfast.

[SEADRA]

I think I'm just going to spread my meals out. I love C.C. that's what I use to eat before bed. I should never have stopped and switched to a shake.
Thanks!

[SEADRA]

Monday- Back,Bi's

Hyperextensions 3x15
Deadlifts 2 warmups 4x8
Bentover BB row 4x8
Lat pulldown 4x8
Straight bar curl 4x8
Alternating DB curl 4x8
Rope curl 4x8

Nutrition:
Pre-workout(hard to eat pre workout) 1 piece W bread and PB

Post workout-Protien shake-Mixed with Whey, 1 cup strawberries, and 1/2 cup oatmeal(dry)-Blended

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2-Grilled chicken,1 medium potatoe, broccoli and squash

Meal #3- 1 cup cottage cheese, 1 serving almonds, 1 orange

Meal #4-Grilled chicken,1/2 cp cooked brown rice,2 cups veggies

Before bed-1/2 cup C.Cheese and walnuts.

[SEADRA]

Today is a rest day. I'm really trying to eat allot on the days when I work my laging muscles. Thats why I ate over 1800 cals yesterday. I want my bi's to grow.I ate alittle to much fat yesterday. I actually had less then a serving of almonds at meal # 3 thats why I had some walnuts before bed.

Nutrition today around 1600. I was pretty stationary today.

Tomorrow Shoulders and Tr's.

[SEADRA]

Tri's, chest and shoulders

Bench press 4x-8,8,8,7,7
Incline Flyes 4x-8,7,7,6
Tri pulldown 4x-8,8,8,7
Dips 3x-Failure
Overhead Barbell press in front of head.4x-8
Front lateral raises 4x-8
Shrugs4x-8,8,7,6
Upright barbell row 4x-8

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1/2 cup frozen mixed berries. Blended into a shake.

Meal#3-Grilled Chicken, 1 cup cooked brown rice. allot of veggies.

Meal#4- 1 banana and 2tblsp PB, 1 cup cottage cheese,

Meal#5-Shrimp 6oz. Lots of veggies(stir fry)

Calories-1650

I was talking to this girl in my gym and she says her husband actually sets the alarm for the middle of the night so he can eat some protein.
That's dedicated
I Bought this stuff that is specifically made to eat right before you go to bed it's a very slow digesting protein mix. Nitrotech makes it I bought it at GNC.

[SEADRA]

Today is a off day except some cardio 30min bike ride and Abs.
Reverse crunch-Medicane ball 3x15
Hanging leg raises 3x20
Cable crunch 4x10
Plank-2 min.

I went to the mall today so I had to eat mall food. This mall use to have Subway and Taco bell. Now all they had was three chineese places an Arby's and a pizza place. So I went for the Arby's I had a Arby's melt but I wiped off allot of the cheese. It was so good. Then I went to one of the chineese places and had some veggies.

I dont know what my calories wre today. I went out to dinner also. I had a grilled chicken dinner but didn't realize the chicken was marrinated in something so who knows what those calories were. I already felt like a big enough pain by asking them to special make my veggies without butter. you wouldn't think that would be such a big deal. But there veggies are already made with butter.
Just be careful at resteraunts I asked for Fat Free ranch with my salad and when she brought it out I felt uneasy so I asked her just to make sure that it was fat free ranch. Of course she says no you wanted Fat Free ranch I didn't hear you. What a nightmare that could of been I would of ate hundreds of worthless calories in salad dressing. If I'm going eat that many calories I at least will make it something worthwhile like pizza.

Legs is tomorrow. I'm a space case today for some reason didnt realize I had legs tomorrow. If so I wouldn't have done cardio today. I might just move my legs back one day this week.

[SEADRA]

Today was legs. I have the worst knee pain so I took it real easy today.

Hack squat-5x 8,8,7,7,6
SLDL-4x-8,8,7,6
Leg extension-4x-8,8,8,7
Standing calf raise-4x-10
Seadet calf raise-3x-15

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1/2 cup frozen mixed berries. Blended into a shake.

Meal#3-Tuna and WW pasta-Veggies

Meal#4- 1 banana and 2tblsp PB, 1 cup cottage cheese,

Meal#5-Grilled Chicken-Brown rice

Before Bed- Twinlabs nighttime protein shake.

[SEADRA]

I thought I took it easy on my legs yesterday but I can barely walk today. Maybe less is more.

I bought another scale. Big mistake I've already weiged myself 3 times. So I threw it away again. Some habits die hard I guess. Well I weigh 117. I dont know what my BF is. Tomorrow I'm going to see.

I'm going to a spinning class in the morning. I'm only doing half of it. I think a hour of spinning will be to much. I'm still trying to gain muscle especially in my legs. I dont need to burn hundreds of calories.

Nutrition today:

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,1/2 cup-C.cheese

Meal#2- 4 eggwhites on 1 piece of Rye-1 slice FF cheese

Meal#3-Grilled Chicken, 1 cup cooked brown rice, Broccoli

Meal#4- 1 apple and 1tblsp PB, 1/2 cup cottage cheese,

Meal#5-Shrimp 6oz-red potatoes-Squash and cauliflower

Meal#6- 1/2 cup C.cheese-1 tblsp PB

Calories-1520

[Emma-Leigh]

I bought another scale. Big mistake I've already weiged myself 3 times. So I threw it away again. Some habits die hard I guess. Well I weigh 117. I dont know what my BF is. Tomorrow I'm going to see.
Never ever EVER weight yourself on different scales! Once they leave the production line scales (especially lower priced scales) are only accurate to themselves because as soon as you move them their 'balance' devises shift and so their accuracy changes! Unless you re-calabrate them everyday then there is NO WAY of telling what you really are!

Anyway - if it is true then at 117 pounds you are finally hitting a healthy weight for your height!!! Congratulations! :D

But, as long as your weight range is in the healthy area (A BMI of between 18 and 25) then just go off how you look and what your BF% is! It is so much healthier!


I'm going to a spinning class in the morning. I'm only doing half of it. I think a hour of spinning will be to much. I'm still trying to gain muscle especially in my legs. I dont need to burn hundreds of calories.
Just be careful with spin - you might find it drains your legs of glycogen and they will end up feeling constantly tired - which may decrease the effectiveness of your workouts (so you remain chicken legged ;) ).

I have lean legs as well (damn skinny toothpicks they are) and I used to do spin - but I ended up stopping because it leaned my legs down even further and my legs where becoming exhausted and not recovering during the week.

[SEADRA]

30 min cardio today:

Tomorrow back and bi's

Dont have alot of time today. I'm goin to get my BF done cant wait to see I'm guessing I'm around 14%-15%.

[SEADRA]

New Stats
5'6'
117lb.
BF 15%

Monday- Back,Bi's--I did dropsets today. My arms feel like jello

Deadlifts
Bentover BB row
Lat pulldown
Hyper extention
Straight bar curl
Preacher curl

Nutrition:
Pre-workout-1/2 oatmeal-proteinpowder mixed in-1/2 bananna

Post workout-Protien shake-Mixed with Whey, 1 cup strawberries, 1 cup FF yogurt.

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2-Grilled chicken,1 medium potatoe, broccoli and squash

Meal #3- 1 cup cottage cheese, 1/2 serving of almonds, 1 orange

Meal #4-Grilled chicken,1/2 cp cooked brown rice,2 cups veggies

Before bed - 1/2 cup C.cheese- 1/2 serving of almonds

[Ivey_Itch]

Hey! Keep up the great work! 15% body fat!, i'm trying to get there! :) Hope you have a great rest of the day!

[sweethead]

you are doing great! keep up the good work and stay away from the scale. also you have really helped me alot, i am eating well and doing heavy weights and am not interested in sugar. yea! thanks again for all your advice.

[Emma-Leigh]

New Stats
5'6'
117lb.
BF 15%
Excellent progress!! :D

Do we get progress piccies??


Diet looks flawless as ever! Keep it up!

[SEADRA]

I did cardio today. 15 min. run 15 min. cycling. Since I stoped running my endurance has really went down. But I wouldn't trade being buff and weight training for anything.

Tomorrow Shoulders,Tri's and chest.

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1/2 cup frozen mixed berries. Blended into a shake.

Meal#3-Tuna and WW pasta-Veggies

Meal#4- 1 banana and 2tblsp PB, 1 cup cottage cheese,

Meal#5-Grilled Chicken-Brown rice

Before Bed- Twinlabs nighttime protein shake.

[SEADRA]

Sholders-Tri's-Chest

Diamond pushups-3x-failure

I did drop sets on evrything else

Tri extention
Rope pulldown
Military press
Cable flye
Upright rows
Bench press
Incline flyes

Nutrition

Pre-workout- 1/2 cup oatmeal and eggwhites

Post-workout-1 scoop whey, 1 banana and 1/3 cup dry oats blended

Meal #1- Tuna cakes-Brocolli

Meal #2- 2/3 cup Cottage Cheese- 10 Wheat thins and 1tblsp. PB

Meal #3- Chicken, 1 oz. FF cheese, blackbeans and Veggies

Meal #4- 1/2 cup Cottage Cheese- 1/2 serving of Walnuts

I'm trying to eat more animal protein-Yuck! But I'm hoping to see more gains

Hopefully tomorrow I'm going to post some pics. I wanted to get more recent ones but nobody in my family knows how to take pics. The ones I have are like 7 pounds ago.

[Ivey_Itch]

Hey! Looks like everything is going good! Good luck with the "more animal proteins" :) Hey, i got a question for ya.. and this is a really DUMB one, i know.. but is a SLDL a straight Leg deadlift?? haha..i looked and looked for a SLDL and i didn't get anything.. i notice you do them, and everyone else does them.. and if it is the straight leg deadlift, then I do them too.. but i just wanted to make sure that's what that is supposed to be.. :) ok.. you can hit me with the moron stick now! Take care! and keep up the great work!

[SEADRA]

Why are men so difficult. I'v been trying to leave my husband forever. But I always give in. I finally filed for divorce today it felt so good.
Yesterday he tells me I need to stop going to the gym because I'm going just to meet guys. Hello My dream situation would be a completely empty gym with no men. Today he tells me I'm gaining to much weight.
I binged today. I never eat because of emotions either. Tomorrow I'll get back on track. I feel very strong and healthy I dont need anyone trying to bring me down.

Legs tomorrrow. I'm going to really go heavy tomorrow.

[sweethead]

dont let your husband bring you down, you are doing so well you should be proud of yourself. Other people tend to bring other people down when they feel bad about themselves. I got divorced about a year and a half ago . I am 29. It was the hardest thing to go through but the best thing i ever did for myself. You have to do whats best for you. Get back on track tomorrow. you can do it! you are a strong woman.

[SEADRA]

Thanks Sweetie!

Today's legs. i woke up energized so I was able to do a good workout.

Barbell squat-5x 8,8,7,7,6,6,
SLDL-4x-8,8,7,6,6
Leg extension-4x-8,8,8,7
Standing calf raise-4x-10
Seadet calf raise-3x-15
Walkin lunges- 20x(each leg)-15x-15x-10x

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1 frozen banana. Blended

Meal#3-Tuna and Brown rice.

Meal#4- 1 cup strawberries ,1oz walnuts, 1 cup cottage cheese,

Meal#5-Grilled Chicken-1 sweet potatoe-veggies

Before Bed- Twinlabs nighttime protein shake.

Calories-1750

Tomorrow is my B-Day my mom is determined to make a cake. We compromised and she's making Strawberry cheesecake using splenda. Half the calories and fat but just as good.

I want to do some cardio tomorrow but I will have to see what my legs are going to say tomorrow.

[Emma-Leigh]

Tomorrow is my B-Day my mom is determined to make a cake. We compromised and she's making Strawberry cheesecake using splenda. Half the calories and fat but just as good.
YUM!! Cheesecake! My favourite!

Hope you have a wonderful birthday! Enjoy yourself!

I hope everything goes well with your divorce... You know what is best for you in life, so don't let it get to you.

[Ivey_Itch]

Happy Early Birthday!! Eat a slice of cheesecake for me!! :)
My husband and I fight alot sometimes too...i've attempted to leave him a few times, but I never could go threw with it. I think he and I are ment to be together, but sometimes it's just rough. The difference is my husband is supporting me in my new life style, and I thank God for that. If he wasn't, i would be out the door in a heart beat. You know if your making the right decision or not, and i'm sure you won't regret the one you've made. Be strong, and don't let anyone.. ANYONE, stand in your way. And don't listen to him when he tries manipulate you into staying.. who knows.. maybe you will find a guy at the gym! A good guy who is into fitness just as much as you! Good luck!

[Lean4Life]

Why are men so difficult. I'v been trying to leave my husband forever. But I always give in. I finally filed for divorce today it felt so good.
Yesterday he tells me I need to stop going to the gym because I'm going just to meet guys. Hello My dream situation would be a completely empty gym with no men. Today he tells me I'm gaining to much weight.
I binged today. I never eat because of emotions either. Tomorrow I'll get back on track. I feel very strong and healthy I dont need anyone trying to bring me down.

Legs tomorrrow. I'm going to really go heavy tomorrow.
Your soon to be ex is a very insecure man. Don't let him drag you down. Life's too short to waste a minute of it on him. This may sound silly, but it's something I tell myself when I'm dragging or down. "This is the last October 15, 2004 I will ever have, so why waste it being down and depressed? Get your !@%&)! up and make the most of it!" Ok, that's just a little somethin' I use, but I thought it might help.

Many positive thoughts your way! Hang in there.

[Hibiscus09]

I was just on MsFit's site and noticed it's your birthday, Seadra! Hope you have a very Happy Birthday!! :)

[SEADRA]

Thanks you guys are awesome!

[sweethead]

HAPPY BIRTHDAY !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Have A great day!!

[SEADRA]

I got a MP3 player and I'm just trying to figure it out.

I was going to do cardio today but I was entirely to sore from my leg workout yesterday.

Nutrition
Meal#1- 1 cop Koshi crunch-Skim milk- 1 bananna.

Meal#2- egg salad on some WW crackers.

Meal#3-Turkey Wrap

Meal#4- 1 Apple- 2tblsp PB, 1/2 cup cottage cheese,

Meal#5-Grilled Chicken-Brown rice

Strawberry cheese cake Yumm!

Before Bed- Twinlabs nighttime protein shake.

Cardio tomorrow for sure.

[Blaney4]

Happy B-Day! That cheesecake sounds yummy:)

[SEADRA]

I'm sick I have a sore throat and a ear ache. I tried to do some cardio but felt to weak. I'm doubling up on Vitamin C today. I just hope I feel better to do back and bi's tomorrow ther my favorite.

Nutrition
Meal#1- 1 cop Koshi crunch-Skim milk- 1 bananna.

Meal#2- FF yogurt-a little kashi on top- afew strawberiies

Meal#3-Egg salad sandwich, 2 slices of whole wheat bread.

Meal#4- 1 Apple- 1tblsp PB, 1/2 cup cottage cheese,

Meal#5-Chicken noodle soup( healthy choice) I added some more real chicken.

Cottage cheese before bed and 1 tblsp of PB

[Ivey_Itch]

I HAVE THE SAME COLD!! ARG!!! Hope you feel better soon!!! vitamin c! That's a good idea! I messed up and took some nyquil.. didn't realize it had corn syrup in it!

[SEADRA]

I focused on isolation movements today. I'm so sick but I still gave a good workout.

Cardio 30 min-Bike

Back-Bi's

Good Morning's 3x 15
Hyper extention's
I don't know the names for the other back ex.( standing lat pulldown?)
Preacher curl
Straight bar curl

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1 frozen banana. Blended

Meal#3-Tuna and Brown rice.

Meal#4- 1 cup strawberries ,1oz walnuts, 1 cup cottage cheese,

Meal#5-Grilled Chicken-1 sweet potatoe-veggies

Before Bed- 2 cups low carb milk-140 cals/ 6g carbs / 24g protein

[SEADRA]

Today is a rest day. I need it. My back is sore today from my workout. I don't think being sore matters but I love it because I feel like I had a really good workout.

Nutrition:

Meal #1- 1/2 cup oatmeal / 1/2 cup cottage cheese / 1/2 cup blueberries.

Meal #2- 1/2 cup oatmeal( the warm oatmeal feels good on my sore throat)
4 eggwhites 1/2 cup blueberries.

Meal #3-Grilled chicken,1 medium potatoe, broccoli and squash

Meal #4- 2/3 cup cottage cheese, 1tplsp Pb/ WW crackers

Meal #5-Grilled talapia( fish ),1/2 cp cooked brown rice,2 cups veggies

Before bed-1/2 cup C.Cheese and 1tblsp PB.

And plenty of Vitamin C. Tomorrow is- Chest / Shoulders / Tri's-and Abs I was suppose to do those today.

[SEADRA]

I'm finally feeling better. So I caught up today.

Cardio: Bike 15min. Run 15min. I get so bored if I stay on one machine to long.

Chest / Shoulders / Tri"s / Abs

Diamond pushups-3x-failure
Tri extention 4x 8,8,7,5
Rope pulldown 4x 8,8,6,6
Overhead B.Bell press 5x 8,8,7,6,6
Shrugs 4x 8,8,8,7
Upright rows 5x 8,8,7,6,5
Bench press 4x 9,8,8,7
Incline flyes 4x 10,9,9,8
Reverse crunch-Medicane ball 3x15
Hanging leg raises - obliques-3x20
Cable crunch 4x10
Incline crunch with D.bell 3x20
Plank-2 min.

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1 frozen banana. Blended

Meal#3-Tuna and Brown rice.

Meal#4- 1 cup strawberries ,1oz walnuts, 1 cup cottage cheese,

Meal#5-Grilled Chicken-1 sweet potatoe-veggies

Before Bed- 2 cups low carb milk

Cals- 1768
Carbs-210
Prot- 160
Fat- 32

I didnt realize I had so much protein today. It's notto much it's about 1.5g

Tomorrow is a rest day. I need to be well rested for legs on Friday. I had a long workout today probaly shouldn't have pushed myself so much but I feel like crap for slaking the last couple days due to a stupid sore throat.

[SEADRA]

Busy day lots of homework. Tomorrow is legs yay. I'm eating entirely to much fat. I have to really cut down. I weight 119 now say I cant be as casual with my eating as I have been. I dont know what to do. I really dont want to go past 120. But I want to gain more muscle I need to loose some BF I dont know if I should increase cardio I do about 2-3 30 min sessions a week. I dont know my cals today.

[sweethead]

when i look at what you eat and the calories it does not seem to add up, it does not seem like what you are eating is that many calories.

[SEADRA]

I rounded off to the nearest 10 what doesn't seem to add up?
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.140/50/100

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1 frozen banana. Blended 120/150/110

Meal#3-Tuna and Brown rice. 120/180

Meal#4- 1 cup strawberries ,1oz walnuts, 1 cup cottage cheese, 50/200/160

Meal#5-Grilled Chicken-1 sweet potatoe-veggies190/120/60/

Before Bed- 2 cups low carb milk 140

Cals- 1768
Carbs-210
Prot- 160
Fat- 32

[sweethead]

thanks! I wonder when i do fit day if my numbers are coming up wrong, i just eat allot of the same items as you and mine never seem to get up that high, thanks for breaking it down for me. i appreciate it.

[SEADRA]

No prob. I dont do fit day i just read the food label. Different brands have different cals.

[SEADRA]

I was geting discouraged because I havn't been able to increase as much weight on my legs as I have been the rest of my body, But today I was able to increase alot.YAY!

Barbell squat-5x 8,8,7,7,6,6,
SLDL-4x-8,8,7,6,6
Leg extension-4x-8,8,8,7
Standing calf raise-4x-10
Seadet calf raise-3x-15
Step up lunges- 20x(each leg)-15x-15x-10x

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- 1/2 oats blended- 1 1/2 scoop whey, 1 frozen banana. Blended

Meal#3-Chicken and Brown rice-Spinach

Meal#4- 1 cup Grapes ,1/2 oz Almonds, 1 cup cottage cheese,

Meal#5-Grilled Chicken-1 sweet potatoe-veggies

Before Bed- 1/2 cup Cottage cheese. 1/2 ozalmonds

Cals/ 1796
Carbs/ 210g
Prot/ 158g
Fat/36g

Gross to much chicken. But I know it's the best thing for my growing legs.

Hopefully cardio tomorrow but I doubt it I cn barely walk the next day after legs.

[Emma-Leigh]

Sea you are doing so well - your diet and training are spot on as always!! Keep it up and your leggies will grow like weeds! :D

[SEADRA]

Thanks Emma! I always feel more confident when you say I'm doing something right.

I was right to sore to do cardio today. Tomorrow I'm going to do cardio. I ate almost the exact same thing I did yesterday. I know you need diversity in your diet but my legs are sore and I want to feed them.

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- 1/2 oats blended- 1 1/2 scoop whey, 1 frozen banana. Blended

Meal#3-Chicken and Brown rice-Spinach

Meal#4- 1 cup Grapes ,1/2 oz Almonds, 1 cup cottage cheese,

Meal#5-Grilled Chicken-1 sweet potatoe-veggies

Before Bed- 1/2 cup Cottage cheese. 1/2 ozalmonds

Cals/ 1796
Carbs/ 210g
Prot/ 158g
Fat/36g

[SEADRA]

Light 30 min cardio I don't want to overtrain my legs.
Abs
Cable crunch 4x10
Cable crunch-obliques 3x20
Side bends 3x15
Reverse crunch with Med. Ball 3x15

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 1/2 scoop whey, 1 frozen banana. Blended

Meal#3-Egg salad( my lowfat version with tuna) WW bread

Meal#4- 1 cup strawberries ,1oz walnuts, 1 cup cottage cheese,

Meal#5-Grilled Chicken-Brown rice-veggies(stirfry)

Before Bed- 2 cups low carb milk

Cals/ 1724
Carbs/ 205
Prot/ 145
Fat/ 36

Tomorrow is Back and Bi's I'm going to lift extremely heavy this week I'm going to add 1 or 2 sets.

[SEADRA]

Today was back and Bi's
Deadlifts 6x 7,7,6,6,6,5
Bentover BB row 7,7,7,6,6,6
Lat pulldown 6x 8,7,7,6,6,6,
Hyper extention4x 15
Straight bar curl 5x 8,7,6,6,4
Preacher curl 4x 7,6,6,5

Nutrition:
Pre-workout-1/2 oatmeal-proteinpowder mixed in-1/2 bananna

Post workout-Protien shake-Mixed with Whey, 1 cup strawberries, 1 cup FF yogurt.

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2-Grilled chicken,1 medium potatoe, broccoli and squash

Meal #3- 1 cup cottage cheese, 1/2 serving of almonds, 1 orange

Meal #4-Grilled chicken,1/2 cp cooked brown rice,2 cups veggies

Before bed - 1/2 cup C.cheese- 1/2 serving of almonds Cals/ 1724
Carbs/ 205
Prot/ 145
Fat/ 36

i am very happy with my progress. i'm just so busy today.

[SEADRA]

To busy again today. Test week. I did some cardio today 15 min. of cycling and a 15 min run.

Tomorrow is Shoulders / Chest / Tri's

[Ivey_Itch]

Good luck with your tests! I know this time of year is getting stressful, but it's almost over!!!! :)

[SEADRA]

I don't have time to do anything this week. I can't wait for this week to be over. Tomorrow is a rest day except for some abs. Friday is legs.
Tri's / Shoulders / Chest

Tri extention 5x 8,8,7,6,6
Rope pulldown 5x 7,7,7,6,5
Arnold press 5x 8,8,7,7,6
Shrugs 4x 8
Upright rows 5x 8,8,7,6,6
Bench press 4x 10,8,8,7
Incline flyes 5x 8,7,7,6,5


Pre-workout- 1/2 cup oatmeal and eggwhites

Post-workout-1 scoop whey, 1 banana and 1/3 cup dry oats blended

Meal #1- Tuna and brown rice (tuna cakes)-Brocolli

Meal #2- 2/3 cup Cottage Cheese- 10 Wheat thins and 1tblsp. PB

Meal #3- Chicken, 1 oz. FF cheese, blackbeans and Veggies

Meal #4- 1/2 cup Cottage Cheese- 1/2 serving of Walnuts

Cals- 1770
Carbs-210
Prot- 160
Fat- 32

[SEADRA]

Just a rest day today. Abs thats it.

Cable crunch 3x12
Russian twists 3x20
Weighted Incline situp 3x15
Reverse crunch weighted 3x15

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 scoop whey,

Meal#3-Grilled chicken, yams, veggies

Meal#4- 1/2 cup strawberries ,1oz walnuts, 1/2 cup cottage cheese,

Meal#5-Shrimp and veggies

Before Bed- Twinlabs nighttime protein shake.

Cals- 1510
Carbs-720
Prot- 520
Fat- 30

[SEADRA]

I went so heavy on my legs today. I always do squats first but today after squats I could barely do anything else.

Squats 8x 10,9,9,8,7,6,6,5
SLDL 4x 8,7,7,6
Walging Lunges with D.Bells 30,25,20,15
Leg extention 4x 7,6,6,5
Standing Calf raise 4x 12

Nutrition

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1/2 dry oats , 1 1/2 scoop whey, 1 frozen banana Blended

Meal#3-Tuna with FF mayo on whole grain crackers with broccoli

Meal#4- 1 cup strawberries , 1 cup cottage cheese,

Meal#5-Grilled Chicken-1 sweet potatoe-veggies

All day I snacked on 1oz of walnuts-so I can spread my fat out some.
Before Bed- 1/2 Cottage Cheese

Cals/1782
Carb/205
Pro/155
Fat/ 38

My abs are so sore from yesterday. I did really heavy weight wwith my reverse crunches. My abs have never been this sore. It sucks I have more BF and my abs are gone. I can still feel them but I can't see them. I just can't wait to put on a couple more pounds o f muscle then lean out some.

I'm going to take tomorrow off. I'm really trying to put more muscle on my legs and I don't want to ruin ther recovery time.
It's Holloween tomorrow I wasn't going to do anything but my sister talked me into it. I'm going to be a vampire so original I know.

[SEADRA]

My but is so sore. That is so awsome. Hopefully my ass will start geting bigger. Today is a rest day.

Nutrition
Meal#1-Protein pancakes

Meal#2- Protein shake/ Skim milk,frozen berries, protein powder.

Meal#3-Lobster and Brown rice, broccoloi (Red Lobster)

Meal#4- 1 apple ,1/2 0z Almonds, 1 cup cottage cheese,

Meal#5-Grilled Chicken-1 sweet potatoe-veggies

Before bed - 1/2 cup Cottage cheese

Cals/ 1550
Carbs/ 180
Pro/ 135
Fat/32

Tomorrow wil be some light cardio.

[SEADRA]

I was so energized when I woke up. I was able to do a really good workout.
Yesterday I did 20min. of cardio-cycling. I went to see that movie saw, very creept. I'm going to take measurments tonight so I can start to keep track that way.


20 min of cardio-running

Today was back and Bi's
Deadlifts 6x 7,7,6,6,6,5
Bentover BB row 7,7,7,6,6,6
Lat pulldown 6x 8,7,7,6,6,6,
Hyper extention4x 15
Straight bar curl 5x 8,7,6,6,4
Preacher curl 4x 7,6,6,5

Nutrition:
Pre-workout-1/2 oatmeal-proteinpowder mixed in-1/2 bananna

Post workout-Protien shake-Mixed with Whey, 1 cup strawberries, 1 cup FF yogurt.

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2-Grilled chicken,1 medium potatoe, broccoli and squash

Meal #3- 1 cup cottage cheese, 1/2 serving of almonds, 1 orange

Meal #4-Grilled chicken,1/2 cp cooked brown rice,2 cups veggies

Before bed - 1/2 cup C.cheese- 1/2 serving of almonds

Cals/ 1730
Carbs/ 205
Prot/ 145
Fat/ 36

[JLB04]

I was so energized when I woke up. I was able to do a really good workout.
Yesterday I did 20min. of cardio-cycling. I went to see that movie saw, very creept. I'm going to take measurments tonight so I can start to keep track that way.


20 min of cardio-running

Today was back and Bi's
Deadlifts 6x 7,7,6,6,6,5
Bentover BB row 7,7,7,6,6,6
Lat pulldown 6x 8,7,7,6,6,6,
Hyper extention4x 15
Straight bar curl 5x 8,7,6,6,4
Preacher curl 4x 7,6,6,5

Nutrition:
Pre-workout-1/2 oatmeal-proteinpowder mixed in-1/2 bananna

Post workout-Protien shake-Mixed with Whey, 1 cup strawberries, 1 cup FF yogurt.

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2-Grilled chicken,1 medium potatoe, broccoli and squash

Meal #3- 1 cup cottage cheese, 1/2 serving of almonds, 1 orange

Meal #4-Grilled chicken,1/2 cp cooked brown rice,2 cups veggies

Before bed - 1/2 cup C.cheese- 1/2 serving of almonds

Cals/ 1730
Carbs/ 205
Prot/ 145
Fat/ 36


My husband and I went to see "Saw" too....very creepy wasn't it! Jenny

[SEADRA]

I ran the bleachers for 20 min. my butt is sore.

Nutrition:
Pre-workout-1/2 oatmeal-proteinpowder mixed in-1/2 bananna

Post workout-Protien shake-Mixed with Whey, 1 cup strawberries, 1 cup FF yogurt.

Meal #1-protien French toast-fruit syrup

Meal #2-1/2 Bagel and Tuna

Meal #3- 1 cup cottage cheese, 1/2 serving of almonds, 1 orange

Meal #4-Grilled chicken,1/2 cp cooked brown rice,2 cups veggies

Before bed - 1/2 cup C.cheese- 1/2 serving of almonds

Cals/ 1720
Carbs/ 205
Prot/ 145
Fat/ 36
I'm taking measurments tonight and posting pics.

Remember to vote!!!!

[Emma-Leigh]

Diet looks great Seadra (as always) - but where have all your vegetables gone??

Can't wait for the piccies - You must be looking great!!

[SEADRA]

I have benn laging on the veggies I'm going to get back on track tomorrow.

Today was one of those days. I binged so bad today I couldn't stop eating I must have ate over 2000 cals. I didn't keep track they were all incomplete meals.
I've been working on the Kerry campaign. So I havn't even been to bed yet so I don't know if it was the lack of sleep to cause me to eat so much. I't just hasn't been a good day. I was supose to work my Tris, shoulders and chest today I'll just work them tomorrow.

[sweethead]

we all have bad days, just stay positive and get back on track tomorrow,
(**** happens) ! keep up the good work.

[imperfectly_lou]

Oooh I want to see pics!

Your diet is fantastic Seadra... I have been a little off-track lately, so thanks for giving me some inspiration!

[SEADRA]

Thank's Lou

I'm so dumb when it comes to a computar. I can't figure out how to attach a photo.I'll figure it out.

Today's workout Tri's/ Chest /Shoulders / 20min cardio

Tri extention 5x 8,8,7,6,6
Rope pulldown 5x 7,7,7,6,5
Arnold press 5x 8,8,7,7,6
Shrugs 4x 8
Upright rows 5x 8,8,7,6,6
Bench press 4x 10,8,8,7
Incline flyes 5x 8,7,7,6,5


Pre-workout- 1/2 cup oatmeal and eggwhites

Post-workout-1 scoop whey, 1 banana and 1/4 cup dry oats blended

Meal #1- 6oz Salmon-1 cup asparagus

Meal #2- Protein puding- 10 Wheat thins and 1tblsp. PB

Meal #3- Chicken-Brown rice-2 cups broccolli

Meal #4- 1/2 cup Cottage Cheese- 1/2 serving of Walnuts

Cals- 1770
Carbs-210
Prot- 160
Fat- 32

I have this problem lately of nibbling. A bite here a bite ther these bites are starting to add up my BF is going up I can tell I can't see my muscle definition as well. I seem to be in love with dry cereal lately I've been eating right out of the box, so today I ended up throwing a whole box away. It was the only way to control myself.

As soon as I figure out how to post these pics they'll be up.

[SEADRA]

Today was a off day, legs tomorrow. Does anyone know how to post pics and can you please explain how to do it.

Thanks

[Ivey_Itch]

go to where it says Manage attatchments, click on that, then look up your pictures by using browse and then click on upload. Then you should see something like attach, or something like that. Then it should post it... does that help any? if you pictures to big, you'll have to make it smaller with your picture program. :)

[SEADRA]

My grandmother passed away so I'm going to be out of town for a couple days. No computer.
Sea

[Ivey_Itch]

Hi Sea,
I'm sorry. My thoughts will be with you!
Kim

[Gabrielle]

Sorry to hear that......prayers and thoughts to you.

[SEADRA]

Good to be back home. I'll start back up tomorrow.

[SEADRA]

Today I did Tri's/Chest/Shoulders


Close grip bench press 4x 8,8,7,6
Dips 3x Failure
Arnold press 5x 8,8,7,7,6
Incline front lateral raise 4x 8
Upright rows 5x 8,8,7,6,6
Bench press 4x 10,8,8,7
Incline flyes 5x 8,7,7,6,5


Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2-- 1 scoop whey, 1 frozen banana-1/2 skim milk-Blended

Meal#3-Chicken and Brown rice-Spinach

Meal#4- 1/2 oz Walnuts 1 cup cottage cheese,

Meal#5-Grilled Chicken-1 sweet potatoe-veggies

Before Bed- 1/2 cup Cottage cheese. 1/2 oz Walnuts

Cals/ 1720
Carbs/ 200g
Prot/ 150g
Fat/36g

I go back to school after being off for a couple days and I have what I think is the most rediculous assignment due next week.

I have to right a 6 page paper on this riddle:

" What is greater then god and more evil then the devil? The poor have it and the rich want it and if you eat it you will die."

The answer is: Nothing

How the hell am I suppose to right a paper on that? It seems pointless. Oh well I'll figure something out.

Legs is tomorrow, trying to make up for my lost days.

[SEADRA]

So far this is the only pic I can attach so far. My computer is being difficult. It's not a very good pic, cheap camera.

[sweethead]

very nice back! keep up the good work!

[SEADRA]

I keep trying to pst pic's of my front but the only one it's leting me post is that bad one of my back. Maybe I need to downsize the pic.

I went so heavy with squats today, I was going to do some lunges but I couldn't.


Squats 8x 10,9,9,8,7,6,6,5( added weight each set)
SLDL 4x 8,7,7,6
Leg extention 4x 7,6,6,6
Standing Calf raise 4x 12

Nutrition

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1/2 dry oats , 1 1/2 scoop whey, 1 frozen banana Blended

Meal#3-Tuna with FF mayo on whole grain crackers with broccoli

Meal#4- 1 cup strawberries , 1 cup cottage cheese,2tblsp Natural PB

Meal#5-Grilled Chicken-1 sweet potatoe-veggies

Before Bed- 1/2 Cottage Cheese

Cals/1780
Carb/205
Pro/155
Fat/ 38

Tomorrow is cardio sore or not.

[SEADRA]

I ran today for 30 min.

My legs are geting huge( finally) I didn't start noticing a change until I stoped using the smith machine and started to use a barbell to squat.


Nutrition:
Pre-workout-1/2 oatmeal-proteinpowder mixed in-1/2 bananna

Post workout-Protien shake-Mixed with Whey, 1 cup strawberries, 1 cup FF yogurt.

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2-Grilled chicken,1 medium potatoe, broccoli and squash

Meal #3- 1 cup cottage cheese, 1/2 serving of almonds, 1 orange

Meal #4-Grilled chicken,1/2 cp cooked brown rice,2 cups veggies

Before bed - 1/2 cup C.cheese- 1/2 serving of almonds

Cals/ 1730
Carbs/ 205
Prot/ 145
Fat/ 36

I bought a new car I'm so excited. It's a 2004 Chevy blazer, maybe this winter I'll be able to get around better.

Tomorrow will either be a rest day or light cardio.

[JLB04]

I ran today for 30 min.

My legs are geting huge( finally) I didn't start noticing a change until I stoped using the smith machine and started to use a barbell to squat.


Nutrition:
Pre-workout-1/2 oatmeal-proteinpowder mixed in-1/2 bananna

Post workout-Protien shake-Mixed with Whey, 1 cup strawberries, 1 cup FF yogurt.

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2-Grilled chicken,1 medium potatoe, broccoli and squash

Meal #3- 1 cup cottage cheese, 1/2 serving of almonds, 1 orange

Meal #4-Grilled chicken,1/2 cp cooked brown rice,2 cups veggies

Before bed - 1/2 cup C.cheese- 1/2 serving of almonds

Cals/ 1730
Carbs/ 205
Prot/ 145
Fat/ 36

I bought a new car I'm so excited. It's a 2004 Chevy blazer, maybe this winter I'll be able to get around better.

Tomorrow will either be a rest day or light cardio.


Seadra - I just noticed your in Buffalo, NY! So am I! Yes you need a good vehicle that has 4 wheel drive :) especially if you have to commute from the southtowns to the northtowns or vice versa......It's freezing here this am.

I can't wait to see your other pics. Jenny

[SEADRA]

Jenny,

I live in Fredonia right now, I go to school here. Hopefully I'm transfering to UB. It is geting so cold but at least it's not snowing yet! =-)


Today I just did abs.
Cable crunch 3x15
Medicine ball throw 3x15
Reverse crunch 3x15
Side plank 3x 30sec. each side

Nutrition:

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 scoop whey,

Meal#3-2 slices of pizza hut thin crust veggie

Meal#4- 1/2 cup strawberries ,1oz walnuts, 1/2 cup cottage cheese,

Meal#5-Shrimp and veggies

Cals/ 1780
Carbs/ 205
Prot/ 145
Fat/ 43

A little to much fat today.

I downloaded this virus protection program so it also blocks pop-ups. I'm trying to put a pic in but my computer keeps blocking the pop-up to doi it. I give up for right now.

Tomorrow Back/Bi's

[Emma-Leigh]

Hey Sea!!

Your back looks good - you are very lean! Keep working on adding muscle mass, you will get there!

Diet looks excellent --> Good to see a cheat meal in there! ;) You deserve it!

And your fats actually looked ok. Remember you want about 0.3 to 0.4g per pound so at your weight (you are still about 117 right??) you need ~40g.

[imperfectly_lou]

Back is looking great Seadra! Nice work :)

[Ivey_Itch]

Hey! I just saw your pic for the first time~ YOU LOOK GREAT!!! Very nice! Keep up the great work!!!! nice tan too! ....i'm in need of a good tan..lol Lovely! :)

[SEADRA]

Thanks for all the encouragment. It helps so much. =-)

Today was back and Bi's
Deadlifts 6x 7,7,6,6,6,5
Bentover D.Bell row 7,7,7,6,6,6
Ass. wide grip pullups 6x 8,7,7,6,6,6,
Hyper extention4x 15
Straight bar curl 5x 8,7,6,6,4
Hammer curl 4x 7,6,6,5

Nutrition:
Pre-workout-1/2 oatmeal-eggwhite-4

Post workout-Protien shake-Mixed with Whey, 1 cup grapes, 1 cup FF yogurt.

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2-Grilled chicken,1 medium potatoe, broccoli and squash

Meal #3- 1 cup cottage cheese, 1/2 serving of almonds, 1 orange

Meal #4-Grilled Salmon,1/2 cp cooked brown rice,2 cups veggies

Before bed - 1/2 cup C.cheese- 1/2 serving of walnuts

Cals/ 1730
Carbs/ 205
Prot/ 145
Fat/ 36

Today I just did some light cardio. I have exams today so I need to study.

Tomorrow is Shoulder/Chest/Tri's

[SEADRA]

Today I did Tri's/Chest/Shoulders


I did the same routine as last week. So next week I'll change it up. I'm thinking about switching up body parts. I don't know yet.

Close grip bench press 4x 8,8,7,6
Dips 3x Failure
Arnold press 5x 8,8,7,7,6
Incline front lateral raise 4x 8
Upright rows 5x 8,8,7,6,6
Bench press 4x 10,8,8,7
Incline flyes 5x 8,7,7,6,5


Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2-- 1 scoop whey, 1 cup rasberries-1/2 skim milk-Blended

Meal#3-Tuna and whole grain pasta with peas. Tuna casserole

Meal#4- 1/2 oz Walnuts 1 cup cottage cheese,

Meal#5-Grilled Chicken-Yams-veggies

Before Bed- 1/2 cup Cottage cheese. 1/2 oz Walnuts

Cals/ 1690
Carbs/ 190g
Prot/ 150g
Fat/36g

I also did some light cardio. My mom made me all these christmas cookies. She does this on purpose. At lest she uses splenda so ther not so bad. I never have trouble around the Holiday's with weight gain.

Tomorrow is rest and abs. Legs on Friday.

[SEADRA]

I just did abs today I'm resting up for tomorrow's leg workout.
Cable crunch 3x12
Russian twists 3x20
Weighted Incline situp 3x15
Reverse crunch weighted 3x15

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Post workout-1 cup FF yogurt 1 scoop whey,

Meal#3-Grilled chicken, yams, veggies

Meal#4- 1/2 cup strawberries ,1oz walnuts, 1/2 cup cottage cheese,

Meal#5-Shrimp and veggies

Before Bed- Twinlabs nighttime protein shake.

Cals- 1560
Carbs-750
Prot- 560
Fat- 30

I eat the same thing everyday. I should probaly mix it up. I just love C.Cheese and oatmeal to much.

[SEADRA]

I had a spotter today for squats so I went sooo heavy.I usually go heavy but I was always scared to max it without a spotter.After squats all I could do was Calf raises and SLDL I'm worried it wasn't enough

Squats 8x 10,9,8,8,7,6,6,6,
SLDL 4x 7,7,6,6
Standing Calf raise 4x 12

Nutrition

Meal#1-1/2 cup oatmeal, 1/2 cup Rasberries,-4 egg whites.

Meal#2- Post workout-1/2 dry oats , 1 1/2 scoop whey, 1 frozen banana Blended

Meal#3-Tuna-Yams-Veggies

Meal#4- 1/2 oz Walnuts , 1 cup cottage cheese,

Meal#5-Grilled Chicken-veggies-Brown Rice

Before Bed- 1/2 Cottage Cheese-1/2 cup Walnuts

Cals/1845
Carb/205
Pro/160
Fat/ 40

It's funny when I weighed 100lb (yuck!) My calories to gain weight are almost my maintence calories now at 119lb.

I read it's good to do cardio the day after legs. So Iv'e been doing it even though I'm sore.

Tomorrow crdio.

I'm watching people at the gym doing there exercises totally wrong. I dont want to say anything but I want to tell them what there doing is worthless. It just makes me wonder how they learned it. I think people start to workout with the conception if you lift weights thats all that matters, and they dont realize how important form and so many other factors are. I'm just babling ity just bothers me to see people wasteing there time.=-)

[SEADRA]

Just did 30 min. cardio session.

I have so much water retention it's unreal. I'm geting used to my bloated belly. I look 4 months pregnant.

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2-- 1 scoop whey, 1 frozen banana-1/2 skim milk-Blended

Meal#3-Chicken and Brown rice-Broccoli

Meal#4- 1/2 oz Walnuts 1 cup cottage cheese,

Meal#5-Grilled Chicken-1 sweet potatoe-veggies

Before Bed- 1/2 cup Cottage cheese. 1/2 oz Walnuts

Cals/ 1720
Carbs/ 200g
Prot/ 150g
Fat/36g

I dont know what I'll do tomorrow probaly rest.=-)

[JLB04]

Seadra - Your journal always impress's me! I know what you mean about oatmeal at least - I love the stuff. I could incorporate it into each meal if I could :)

Have a great rest day - Monday will be here soon!
- Jenny

[SEADRA]

Thanks Jenny that means allot.

Today I rested, except walking around the mall for two hours.


Nutrition
Meal#1-1/2 cup oatmeal, raisens,4 egg whites.

Meal#2- 2/3 cup Cottage cheese, 1/3 cup oatmeal

Meal#3-(Subway) 6 incch Turkey on wheat-no cheese or mayo

Meal#4- 1/2 cup strawberries ,1oz walnuts, 1/2 cup cottage cheese,

Meal#5- Pot roast and veggies
I cant resist my mom's cooking

I also had cokie dough icecream amount unknown, calories unknown I didn't want to look.

Before Bed- 1/2 cup cottage cheese, 1/2 oz Walnuts

Calories unknown today.

Tomorrow is Back and Bi's YAY!!!! It's my favorite workout.

[JLB04]

Thanks Jenny that means allot.

Today I rested, except walking around the mall for two hours.


Nutrition
Meal#1-1/2 cup oatmeal, raisens,4 egg whites.

Meal#2- 2/3 cup Cottage cheese, 1/3 cup oatmeal

Meal#3-(Subway) 6 incch Turkey on wheat-no cheese or mayo

Meal#4- 1/2 cup strawberries ,1oz walnuts, 1/2 cup cottage cheese,

Meal#5- Pot roast and veggies
I cant resist my mom's cooking

I also had cokie dough icecream amount unknown, calories unknown I didn't want to look.

Before Bed- 1/2 cup cottage cheese, 1/2 oz Walnuts

Calories unknown today.

Tomorrow is Back and Bi's YAY!!!! It's my favorite workout.

This sounds like a great rest day to me!

[SEADRA]

I didn't go so heavy today. I did more reps then usual.


Today was back and Bi's
Deadlifts 5x 8,8,7,7,6
Upper back isolation 4x 8,8,7,7
Lat pulldown 4x 10,10,9,8
Good Morning's 4x 10,10,9,8
Hyper extention4x 15
Straight bar curl 5x 10,9,9,8
Alternating D.Bell curl 4x 8,8,7,6

I did 20 minutes of cardio afterwards.

Nutrition:
Pre-workout-1/2 oatmeal-eggwhite-4

Post workout-Protien shake-Mixed with Whey, 1/2 cup grapes, 1 cup FF yogurt.

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2- 6 oz Shrimp, Brown Rice, Carrots

Meal #3- 1 cup cottage cheese, 1/2 serving of almonds, 1 small apple

Meal #4-Grilled Chicken, WW Tortilla,2 cups veggies

Before bed - 1/2 cup C.cheese- 1/2 serving of walnuts

Cals/ 1700
Carbs/ 200
Prot/ 145
Fat/ 37

I'm off to take more tests today.

Tomorrow is Cardio, probably half of a spinning class.

[Emma-Leigh]

Good luck for your tests!!


Tomorrow is Cardio, probably half of a spinning class.
LOL - half a class?? Do you just get up and walk out halfway through??

[SEADRA]

Well at my new gym the spinning classes are only a half hour long. All the other gym's I've been to there an hour. So I actually stay for the whole half hour but I don't consider it a full class by the time are warm up and cool down are done we only spin for 20 min. But I didn't even go today. I guess I took today off. But what a nightmare my nutrition was today. I made the fatal mistake by eating a piece of peanut butter pie. I had no idea it was so many calories. I think I even made a bigger mistake the rest of the day by trying to makr up for it by not eating as much.

Meal #1- 1/2 cup oatmeal, 1 cup strawberries, 4 egg whites

Meal #2- 1 cup cottage cheese, 1oz Pecans

Meal #3- 1/2 Brown rice, shrimp, Peanut butter pie

Meal #4- 1/2 cup cottage cheese

Meal #5- Grilled chicken salad, Broccoli

Calories/ 1475
Protein / 112g
Carbohydrate/ 113g
Dietary Fiber/ 23g
Total fat/ 68g
Saturated fat/ 16g
Monounsaturated fat/ 25g
Polyunsaturated fat/ 23g

My calories were not even that high it's all that fat. Oh well dwelling over will do nothing. The pie wasn't even that good. It was to sweet and because I'm not used to all that sugar it gave me a stomach ache.

Tomorrow is Shoulder/Tri's/Chest

[SEADRA]

Going out of town for Thanks Giving. I'll be back in a couple days.

Sea,

[SEADRA]

It's so good to be back on routine. I hate when my schedule is jacked up. I ate entirely to much for Thanksgiving but it was all so good.

Today was back and Bi's
Deadlifts 5x 2 warm up 8,7,7,7,6
Upper back isolation 4x 8,8,7,7
Lat pulldown 4x 8,8,8,7
Good Morning's 4x 10
Straight bar curl 5x ,8,7,7,6
Preacher curl 4x 8,8,7,6


Nutrition:
Pre-workout-1/2 oatmeal-eggwhite-4

Post workout-Protien shake-Mixed with Whey, 1/2 cup grapes, 1 cup FF yogurt.

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2- 6 oz Turkey, yams, broccoli

Meal #3- 1 cup cottage cheese, 1/2 serving of almonds, 1 small apple

Meal #4-6 oz Turkey, brown rice, 2 cups mixed veggies

Before bed - 1/2 cup C.cheese- 1 tblsp PB

Cals/ 1750
Carbs/ 200
Prot/ 145
Fat/ 40

Tomorrow is much neded cardio!!!!

[Emma-Leigh]

Workouts are looking great! I like high volume work too - much more intense!! :D

I'm glad you enjoyed the holidays - but you are right, it is always nice to get back into your routine. ;)

Diet looks great! (as usual).

[SEADRA]

Thanks Emma it means allot to hear comments that I'm doing good from you.=-)

Sea,

[SEADRA]

Today I did a 45 min. cycling class. It felt so good.
Tomorrow is Chest/Shoulders/Tri's

Nutrition:
Pre-workout-1/2 oatmeal-eggwhite-4

Post workout-Protien shake-Mixed with Whey, 1 cup grapes, 1 cup FF yogurt.

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)

Meal #2-Grilled chicken,1 medium sweet potatoe, broccoli and squash

Meal #3- 1 cup cottage cheese, 1/2 serving of almonds, 1 orange

Meal #4-Grilled Chicken,1/2 cp cooked brown rice,2 cups veggies

Before bed - 1/2 cup C.cheese- 1/2 serving of walnuts

Cals/ 1730
Carbs/ 205
Prot/ 145
Fat/ 36

[Ivey_Itch]

Looking good!! Keep up the great work :D

[SEADRA]

Today Tri's/Shoulders/Chest

I love the close grip bench press.Today was a good workout I'm geting so much stronger.

Close grip bench press 4x 8,8,7,6
Dips 3x Failure
Arnold press 5x 8,8,7,7,6
Incline front lateral raise 4x 8
Upright rows 5x 8,8,7,6,6
Bench press 4x 10,8,8,7
Incline flyes 5x 8,7,7,6,5


Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2-- 1 scoop whey, 1 cup rasberries-1/2 oats blended

Meal#3-Grilled Talapia, Brown rice, brussel sprouts

Meal#4- 1/2 oz Walnuts 1 cup cottage cheese,

Meal#5-Grilled Chicken-Yams-veggies

Before Bed- 1/2 cup Cottage cheese. 1/2 oz Walnuts

Cals/ 1790
Carbs/ 200g
Prot/ 160g
Fat/40g

Tomorrow is a rest day. It's the end of the semmester so much work.

[Tracy M]

Thats a great pic of your back!! Do you lift heavy or do you keep the weight pretty even and work up your reps when you work out?

[SEADRA]

Thanks, I lift as heavy as I can. Lately I've been doing five sets of reps 6-9. Every couple weeks I'll do drop sets or a little lighter and more reps.

[SEADRA]

Today was a rest day I have legs tomorrow. I feel like I'm hiting a plateau. I think I'm going to do lunges tomorrow instead of squats. I havn't done lunges in a couple weeks.

Nutrition

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- Protein bar =-(

Meal#3- Turkey, FF cheese, WW Tortilla, Asparagus

Meal#4-Melon slices , 1/2 cup cottage cheese, 2tblsp Natural PB

Meal#5-Grilled Chicken-1 sweet potatoe-veggies

Before Bed- 1/2 Cottage Cheese

Cals/1640
Carb/180
Pro/130
Fat/ 40

[sweethead]

ok I see that you ate brussle sprouts, they are my favorite, i eat them everyday almost, but i found that cold brussle sprouts and a tomato with cottage cheese is sooooo yummy, i know it sounds gross but if you like those three items try them together. keep up the good work,

[SEADRA]

Thanks that doesn't sound gross. I will try anything to make them taste better.

Sea,

[Tracy M]

MMMM...i LOVE bRUSSEL sPROUTS tOO!!! tRY tO bROIL tHEM wITH aLITTLE oLIVE oIL!!!

[Ms. Lucy]

Hey Sea,

You mentioned thinking you were in a bit of plateau--as far as legs go. Well, recently my trainer has been having me do Hack Squats followed by Lunges and holy cow my legs are BURNT afterwards--I can barely get up the stairs. Most people are nuts about squats--which are great--but personally, I've come to love hack squats--and you don't really have to worry as much about form, you just do them!

ANyways, just a thought!

BTW--I'm seriously going to have to try brussel sprouts with some olive oil now!

Lucy

[SEADRA]

Thanks for the advice Lucy. I did Hack squats today. I couldn't believe how much of a workout I got. I like them you dont have to worry about form.
I have finals so I have allot of studying. My a@@ is sore. I love it!

[JLB04]

Thanks for the advice Lucy. I did Hack squats today. I couldn't believe how much of a workout I got. I like them you dont have to worry about form.
I have finals so I have allot of studying. My a@@ is sore. I love it!


Seadra: are you having a hard time sitting on your chair while you study;)

[StlBarbie]

I think Hack Squats are the bomb for giving your outer quad a nice firm sweep. When you feel really energetic try supersetting them with the leg press or a pliet squat! It is quite a challenge for legs that have adjusted to the same old routine! You are working really hard!!! Keep up the great job!

[Emma-Leigh]

I think Hack Squats are the bomb for giving your outer quad a nice firm sweep.
Bump on this - especially if you keep all the tension on the muscle. That is, you don't work through the full range of motion, but you go between about 150 degrees (legs straightish, but still carrying the load) and about 100 degrees (so you don't go to 90 which takes the load away from the muscle and onto your knee).


When you feel really energetic try supersetting them with the leg press or a pliet squat! It is quite a challenge for legs that have adjusted to the same old routine!
You want to know a real killer - superset deep hacks (reps of HEAVY 12) with weighted walking DB lunges (same deal - HEAVY so you can only get out about 8 each leg).... - and make the lunges combat style if you can manage it!

Arggg!! So good!! The wonderful, wonderful pain!!

The barf rating of these is definately VERY high!! :D

[SEADRA]

Walking lunges with DB are my favorite!

I'm thinkink about starting this eight week max grow program, I read it in one of the forums. It goes:

Monday: Chest/Arm's/Shoulders
Tuesday: Off
Wednesday: Back/Arm's/Shoulders
Thursday:Off
Friday:Chest/Arm's/Shoulders
Saturday:Legs
Sunday:Off

The workouts on the second and third arm days are light.
I'm going to look into this program a little more before I do anything. I don't want to overtrain my upper body.

Today was 30min cardio. My legs are so sore today from Hac Squats, I love those things.

Nutrition:

Pre-workout-1/2 oatmeal-eggwhite-4

Post workout-Protien shake-Mixed with Whey, 1/2 cup mixed berries, 1 cup FF yogurt.

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2- 6 oz Grilled Chicken, Brown Rice, Carrots

Meal #3- 1 cup cottage cheese, 1/2 serving of almonds,

Meal #4-Chilli, lean ground beef,beans

Before bed - 1/2 cup C.cheese- 1/2 serving of walnuts

Cals/ 1750
Carbs/ 200
Prot/ 145
Fat/ 40

Tomorrow is a rest day, maybe some Christmas shoping.

[SEADRA]

Today I started this 8 week max grow program.

Today was: Chest/Shoulders/Bi's/Tri's

Resting 90-120 seconds beetween sets

Bench Press 8,8,8,6
Flyes 8,8,8,6
Barbell Press 15,12,10,10
Side Lateral Raise 12,10,10

Alternating Tri's and Bi's
Resting 45 seconds after each Tri/Bi set

Tri Press down 15
Incline DB curl 15
Tri Press down 12
Incline DB curl 12
Repeat 2 more times

Nutrition

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- 1/2 cup oatmeal, 1 whole egg, 5 egg whites

Meal#3- 8 oz Grilled Chicken, Brown Rice, Broccoli

Meal#4-1 cup cottage cheese, 1oz almonds

Meal#5- 6 oz Grilled Chicken-1 sweet potatoe-veggies

Before Bed- 1/2 Cottage Cheese

I didn't add up my cals today but it's beetween 1600-1800

Tomorrow is cardio. I love cardio but only 2-3 times a week no more.

[SEADRA]

I did a short but hard cardio session. I ran 3 miles in a little over 19 min. I havn't done cardio that hard in awhile.

Nutrition:

Nutrition
Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2-- 1 scoop whey, 1 cup rasberries-1/2 FF yogurt

Meal#3-Shrimp, Brown rice, carrots

Meal#4- 1/2 oz Walnuts 1 cup cottage cheese,

Meal#5-Grilled Chicken-Yams-veggies

Before Bed- 1/2 cup Cottage cheese. 1/2 oz Walnuts

Cals/ 1690
Carbs/ 190g
Prot/ 150g
Fat/36g

Tomorrow is Back/Shoulders/Bi's/Tri's
I wasn't sure about this program but I've read some posts from people that have got great results.

[imperfectly_lou]

That's a great running time Sea! :)

[JLB04]

Jealous......I run 3 in 30 minutes. Ok, I'll just have to keep trying harder :)

That is awesome! Have you ever raced?

[SEADRA]

Thank, I use to race but it' to much on your body I would rather have muscle running prevents that. I use to be able to run 3 miles in 18 flat but you loose I lost endurance b/c I don't keep up on it.

Today was my second workout on this max grow plan.

Back/shoulders/Bi's/Tri's

One arm DB row 8,8,8,6
Lat pulldown Machine 8,8,8,6
Reverse DB Flyes 3x12
Lying Tri extention BB- 8 then droped 8,8 Repeated
Alternating DB Curl- 8 then droped 8,8 Repeated

Nutrition:
Pre-workout-1/2 oatmeal-eggwhite-4

Post workout-Protien shake-Mixed with Whey, 1/2 cup mixed berries, 1 cup FF yogurt.

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2- 6 oz Grilled Chicken, Brown Rice, Carrots

Meal #3- 1 cup cottage cheese, 1/2 serving of almonds,

Meal #4-6oz Turkey, Yams, Mixed veggies
2 oatmeal raisen cookies-Damn my mother and her Christmas cookies. I have been able to resist the fudge but I have such a sweet tooth.
Before bed - 1/2 cup C.cheese- 1/2 serving of walnuts

Cals/ 1850
Carbs/ 220
Prot/ 155
Fat/ 45

Tomorrow is cardio-Probaly in the bike.

[SEADRA]

Workout #3 Max Grow

Chest/Shoulders/Tri's/Bi's

Lying down Flyes 4x 10,8,8,6-Failure 2min beetween sets
Incline DB Pres 4x 10,8,8,6-Failure 2min beetween sets
Side Lateral Raises 3x 12- 60 sec. beetween sets
Close Grip Bench Press 4x 8,6,6,6-Failure 2 min beetween each set
BB Curl 4x 8,6,6,6-Failure 2 min beetween each set
Abs
Cable crunch(heavy!) 3x15
Side Bends 3x15
Reverse Crunch with MB 3x15
Incline Crunch with weight 3x15

Nutrition:

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2-- 1 scoop whey, 1 Bannana-1/4 cup blended oats

Meal#3-Grilled Shrimp, Brown rice, Broccoli

Meal#4- 1/2 oz Walnuts 1 cup cottage cheese,

Meal#5-8 oz Grilled Chicken, red potatoes, veggies

Before Bed- 1/2 cup Cottage cheese. 1/2 oz Walnuts

Didn't add up today around the same as usual.

Tomorrow is legs!
Last week of school!!

[Ivey_Itch]

SCHOOLS ALMOST OUT!!!! :D Just think... a break.. a lovely break! Have a great one!

[SEADRA]

I soooo need a break.

Legs

Hac Squat 4x 15,10,10,9
Step up Lunges 4x 10,9,8,8
Plie Squat 3x 15
SLDL 4x 8,8,7,7
Standing Calf Raise 4x 12

Nutrition:
Pre-workout-1/2 oatmeal-eggwhite-4

Post workout-Protien shake-Mixed with Whey, 1/2 bannan, 1/2 cup FF yogurt.

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2- 6 oz Chicken, yams, broccoli

Meal #3- 1 cup cottage cheese, 1/2 serving of almonds, 1 small apple

Meal #4-6 oz Turkey, brown rice, 2 cups mixed veggies

Before bed - 1/2 cup C.cheese- 1 tblsp PB

Cals/ 1750
Carbs/ 200
Prot/ 145
Fat/ 40

Today is a rest day.

[SEADRA]

Workout #5 Max grow

Back/Shoulders/Tri's/Bi's

Wide Grip Lat Pulldown 8,6,6,6-Failure
BentOver BB Row 8,6,6,6-F
Reverse DB Flyes 3x12
Alternating Tri's and Bi's
Resting 45 seconds after each Tri/Bi set
Tri Press down 15
Incline DB curl 15
Tri Press down 12
Incline DB curl 12
Repeat 2 more times

Nutrition

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- 1/2 cup oatmeal, 1 whole egg, 5 egg whites

Meal#3- 8 oz Grilled Chicken, Brown Rice, Broccoli

Meal#4-1 cup cottage cheese, 1oz almonds

Meal#5- 6 oz Grilled Chicken-1 sweet potatoe-veggies

Before Bed- 1/2 Cottage Cheese

Cals/1855
Carb/210
Pro/170
Fat/38

Today was cardio 30 min. run.

Last week of school before break but it's the most stressful week of the whole semester.=-(

Tomorrow Max Grow workout #6 of 34

[SEADRA]

I tore a tendon in my left shoulder. I'm in so much pain. I don't know how long this will take to heal.
I'm freaking out I'm afraid I'm going to get so out of shape.=-(

[JLB04]

Seadra - so sorry to hear that! I am going through the tests (MRI) to see if I have a tear in my shoulder too. (this would be an injury from 2 years or so ago)...I am quite scared too that if they tell me I need surgery that I will lose my fitness for those months...I am pretty sure though that we can do other things to stay fit etc...

Let me know what the doctor says.

[SEADRA]

He said surgery is a option but were going to wait and see how the next couple weeks turn out. He said it's a small tear and he's worked on much worse.So that made me feel optamistic.
I'm already thinking of how to stay fit I can move everything else. My right arm will just get really buff.
That's to bad you already had to go through this and you might have to do it again. You have areally positive attitude it made me feel a lot better, Thanks

[StlBarbie]

How are you doing?

[JLB04]

Seadra - that's interesting....you have a tear but he's not thinking surgery - cool, ammo for me this morning. Can you move your arm? does it hurt?

Actually just to clarify I've never gone through this before, my injury probably happened two years ago - it never bothered me until I started lifting again this year. Its just a nagging soreness if I lift overhead if I don't lift this way it doesn't hurt its just weaker...I'll talk to you later - wish me luck!

Good to hear that he's willing to work with you though! that's excellent news you should be happy :)

[SEADRA]

I went to another doctor I wanted a second opinion. Thank god I did the second doctor said there was no tear at all. I was still hesitant so he had another doctor look at the results and he agreed no tear. They said there was extreme inflamation and that was it. I still have a hard time moving it. I'm not going to get excited until I have full ROM. They gave me pain pills but there making me sick so I'm just going to deal with the pain.
I did some cardio a very light run. It didn't bother my arm. It was just a little akward with my arm slung to me.

[JLB04]

No TEAR! Oh I hope they are right ....luck dog :) Did you run with a sling on?

[SEADRA]

Yes I did thats why it was a light run it felt so akward.

[SEADRA]

I'm working out again. I'm taking it light this week. I did cardio today and I'm doing Back and Bi's tomorrow.

Cardio 30min. run.

Nutrition:

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2- 1/2 cup oatmeal, 1 whole egg, 5 egg whites

Meal#3- 8 oz Grilled Chicken, 1 sweet potatoe, 2 cups Broccoli

Meal#4-1 cup cottage cheese, 1oz almonds

Meal#5- 6 oz Halibut-3 cups-veggies

Before Bed- 1/2 Cottage Cheese


I can't wait to start lifting again tomorrow.=-)

[Emma-Leigh]

Yeah Sea!! Good to see you back!! :)

[SEADRA]

Back and Bi's

Bent over row 4x 8,8,7,7
Lat Pulldown 4x 8,7,7,6
One arm DB row 4x 8,7,7,6
BB Curl 4x 8,7,7,6
Hammer Curl 4x 8,7,7,7

Nutrition:

Pre-workout-1/2 oatmeal-eggwhite-4

Post workout-Protien shake-Mixed with Whey, 1/2 cup mixed berries, 1 cup FF yogurt.

Meal #1-1/2 cup oats, 1 whole egg, 4 whites

Meal #2- 6 oz Grilled Chicken, Brown Rice, Carrots

Meal #3- 1 cup cottage cheese, 1/2 serving of almonds,

Meal #4-Tuna, WW Pita, 2 cups veggies

Before bed - 1/2 cup C.cheese- 1/2 serving of Almonds

Cals/ 1750
Carbs/ 200
Prot/ 145
Fat/ 40

Tomorrow I'm going to do some cardio.

[SEADRA]

I've gained a half inch around my Bi's over the past weeks, 12 1/2 now.

Today I did cardio 30 minute jog.

Didn't keep trak of food today.

Tomorrow is Tr's/Chest I'm going to lay of shoulders for another week I don't want my injury to creep back.

[SEADRA]

Tri's/Chest Laying of shoulder still.

Lying down flyes 4x 9,8,8,7
Incline press 4x 9,8,7,7
Close grip bench press 4x 8,7,7,6
Tri extention 4x 8,8,8,7
Scull crushers 4x 8,8,7,7


Nutrition

Meal#1-1/2 cup oatmeal, 1/2 Bannana, 4 egg whites

Meal#2- 1/2 cup oatmeal, 1 scoop whey, 1/2 bannana( post workout )

Meal#3- Raisen bran, 5 egg whites

Meal#4-1 cup cottage cheese, 1oz almonds

Meal#5- 6 oz Grilled Chicken-1 sweet potatoe-4 cups veggies

Before Bed- 1/2 Cottage Cheese

1 gallon of water

Calories /2262
Protein /183
Carbohydrate /274
Total fat /55

I don't know how my calories are so high today. It must be the raisen bran I had no choice.

Off day tomorrow

[sweethead]

just wanted to say hi! stay off that arm i had tendonitis of the rotator cuff a year ago and it sucked, i still feel it sometimes when i do my chest workout, just be careful and keep up the good work. sweethead

[JLB04]

Sea: I just wanted to let you know that I saw a surgeon this week and he has recommended PT instead of surgery - YEAH! I was really dreading having it too (got myself all worked up over it as well)....rest that shoulder, and ice it etc...take care!

[SEADRA]

So glad to hear that Jenny!

Today was just a rest day I have legs tomorrow.


Nutrition:

Meal#1-1/2 cup oatmeal, 1/2 cup rasberries, eggwhite omlet

Meal#2-1/3 cup oatmeal, 1 cup cottage cheese

Meal#3-Chicken , Brown rice, 1 cup carrots

Meal#4- 1/2 oz Walnuts 1 whole egg 4 whites

Meal#5-Grilled fish-Yams-2 cups mixed veggies

Before Bed- 1/2 cup Cottage cheese. 1/2 oz Walnuts

I've been trying to eat more vegetables I've been slacking.

Cals/ 1690
Carbs/ 190g
Prot/ 150g
Fat/36g

Legs tomorrow, I'm going to try to do very heavy.

[SEADRA]

Legs today it was a good workout I went very heavy.

BB Squat 4x 15,10,10,9
Step up Lunges 4x 10,9,8,8
Leg extentions 4x 8,7,7,6
SLDL 4x 8,8,7,7
Standing Calf Raise 4x 12

Nutrition:
Pre-workout-1/2 oatmeal-eggwhite-4

Post workout-Protien shake-Mixed with Whey, 1/2 bannan, 1/2 cup FF yogurt.

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2- 6 oz Chicken, yams, broccoli

Meal #3- 1 cup cottage cheese, 1/2 serving of almonds,

Meal #4-6 oz Chicken, brown rice, 2 cups mixed veggies

Before bed - 1/2 cup C.cheese- 1 tblsp PB

Cals/ 1750
Carbs/ 200
Prot/ 145
Fat/ 40

[JLB04]

Legs today it was a good workout I went very heavy.

BB Squat 4x 15,10,10,9
Step up Lunges 4x 10,9,8,8
Leg extentions 4x 8,7,7,6
SLDL 4x 8,8,7,7
Standing Calf Raise 4x 12

Nutrition:
Pre-workout-1/2 oatmeal-eggwhite-4

Post workout-Protien shake-Mixed with Whey, 1/2 bannan, 1/2 cup FF yogurt.

Meal #1-protien pancakes(1/2 C. oats and 4 eggwhites)-fruit syrup

Meal #2- 6 oz Chicken, yams, broccoli

Meal #3- 1 cup cottage cheese, 1/2 serving of almonds,

Meal #4-6 oz Chicken, brown rice, 2 cups mixed veggies

Before bed - 1/2 cup C.cheese- 1 tblsp PB

Cals/ 1750
Carbs/ 200
Prot/ 145
Fat/ 40

Do you mix the CC and the PB together? I tried that once and had to throw it out...I know how could I throw it out it killed me to do it! But I couldn't stomach it together, apart yes.

[SEADRA]

No I tried it once but didn't like it. I love PB to much to dilute it's taste.

[JLB04]

Yeah same here.....Hey are you going to join me in "Hell" this week...he he he!

[SEADRA]

You never seem to look as muscular in pics, or maybe thats just me.

[StlBarbie]

I know ... what is it with these cameras??????????? lol

Just kidding.......you look great! :)
An awful lot of hard work went into those muscles I am sure!

[JLB04]

Wow seadra what BF% are you at right now? You are really lean...Good job!

[SEADRA]

I'm not sure last time I did it I was at 15%, that was two months ago though.

[SEADRA]

Chest/Shoulders/Tri's

Today was a good workout very heavy.

5 min. warm up

Bench press 5x 9,8,8,7,6
Lying down Flyes 4x 10,8,8,6
Arnold press 4x 8,7,7,6
Side Lateral Raises 3x 12
Close Grip Bench Press 4x 8,6,6,6
Tri extentions 4x 8,7,7,6
Abs
Cable crunch(heavy!) 3x15
Side Bends 3x15
Reverse Crunch with MB 3x15
Incline Crunch with weight 3x15

Nutrition:

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2-- 1 scoop whey, 1 Bannana-1/4 cup blended oats

Meal#3-Grilled Shrimp, Brown rice, Broccoli

Meal#4- 1/2 oz Walnuts 1 cup cottage cheese,

Meal#5-8 oz Grilled Chicken, red potatoes, veggies

Before Bed- 1/2 cup Cottage cheese. 1/2 oz Walnuts

Cals/ 1750
Carbs/ 200
Prot/ 145
Fat/ 40

Tomorrow is cardio. I don't feel that well today hopefully I'll feel better tomorrow.

[SEADRA]

I did a 30 min inclined run today.

Nutrition:

Pre-workout-1/2 oatmeal-eggwhite-4

Post workout-Protien shake-Mixed with Whey, 1/2 cup mixed berries, 1 cup FF yogurt.

Meal #1-1/2 cup oats, 1 whole egg, 4 whites

Meal #2- 6 oz Grilled Chicken, Brown Rice, 2 cups veggies

Meal #3- 1 cup cottage cheese, 1/2 serving of walnuts

Meal #4-Grilled fish, 1 sweetr potatoe, 2 cups veggies

Before bed - 1/2 cup C.cheese- 1/2 serving of walnuts
Cals/ 1750
Carbs/ 200
Prot/ 145
Fat/ 40


I started taking NOX2 my freinds on it and she loves it. It'a little pricy so it better be worth it.

[Jennifer-Lynn]

Gyms in Hamburg:

I used to live in Hamburg, and the Gold's gym in the village owned by Chuck is really good!!! check it out if you can. It used to be a Fitness Factory before he bought into the franchise.

[SEADRA]

Thanks!

Today was a rset day. I have legs tomorrow.

Nutrition:

Meal#1-1/2 cup oatmeal, 1/2 cup blueberries,-4 egg whites.

Meal#2-- Protein shake (MR)

Meal#3-Grilled Chicken, Brown rice, Broccoli

Meal#4- 1/2 oz Walnuts 1 cup cottage cheese,

Meal#5-8 oz Grilled shrimp, baked potatoe, veggies

Before Bed- 1/2 cup Cottage cheese. 1/2 oz Walnuts

Cals/ 1750
Carbs/ 200
Prot/ 145
Fat/ 40

[SEADRA]

I'm no longer continuing my journal. I have my BA now and I'm starting my carrer but I'm also going to school for my masters so I'm really busy. Through this female forum I have been able to overcome a eating disorder and gain 20 pounds. I will still stay on the board but I have no time to always write in my journal.

Sea,

[Jennifer-Lynn]

Congrats on finishing your degree and jumping into the working world! I am sad to see your journal go, but I am so happy that you've come so far and healed yourself! What a great story. Maybe I'll see you at one of the gyms someday :) Of course I won't know what you look like LOL, just wear a shirt that says SEADRA on it!!! Pop in everyonce in a while if you can.

[sweethead]

I am going to miss reading your journal, good luck and thanks again for all of your help and support. sweethead!

[Hibiscus09]

Good luck to you Sea! Congrats on the degree and the 20lbs. Best wishes with obtaining your Masters and good luck on the new job!!

[Ivey_Itch]

Hey Sea! I'll miss your journal! Thanks for inspiring so many! Congrats on your degree, that's great!! Good luck with the masters program, and your new start!! By the way..your pictures look great! :)

[Emma-Leigh]

AArggg... It is sad to see your journal end Sea... But it is great news about your job. Good luck with everything!

[bscrusher]

20 pounds?

since august eleventh?

THAT IS AWESOME!

great legs btw.

congratulations sea, and good luck.

[imperfectly_lou]

I'm no longer continuing my journal. I have my BA now and I'm starting my carrer but I'm also going to school for my masters so I'm really busy. Through this female forum I have been able to overcome a eating disorder and gain 20 pounds. I will still stay on the board but I have no time to always write in my journal.

Sea,

Congratulations :) I'm sorry to see you go!