Kris' Journal

[Krissypoo]

Hi all-

I'm pretty new at this and I figure journaling will keep me honest, as well as (hopefully) get input from you guys. I need it! I don't have all of my stats, but I will post pics as soon as I get a USB cable. And I'll do my measurements when I get home. Anyway...here is what I know:

Age 24
Height: 5'7''
Weight 145
Waist: 28

Today's meals:

Meal 1: .5 c oats, 4 egg whites, .25 c ff cc, 1 scoop pp, small banana
Meal 2: MRP and a small tangerine
Meal 3: 1.5 c lettuce, chicken breast, half avacado, .125 c sour cream, .125 c cheese
Meal 4: MRP
Meal 5: .5 chicken breast, 1 c broccoli

I haven't eaten meals 4 and 5, but I always know what they will be. Meal 4 is always MRP and I plan meal 5 the day before. I also take CLA, Fish Oil, and SAN Tight!.

Training will be 30 minutes of HIIT, unless the darkness comes late and I will do more HITT.

I think I am eating too much. My first meal is at 5:30 and my last meal is usually at 7 or 7:30. I don't get to bed until 10...

[Krissypoo]

I felt so bad about my calories that I only at fat free cottage cheese and a few almonds for dinner...

Tomorrow will be better, I hope. I can feel myself reverting back to my bulimic ways.

[Krissypoo]

Yesterday, I didn't get to do 30 minutes of cardio...only 25. And since it turned out to be so late when I got a chance to eat, I only at fat free cottage cheese and almonds for dinner, along with fish oil and CLA.

yesterday's caloric intake < 1500

Ok, I admit...I am a bonehead. I took out chicken to bake yesterday morning and put it in the fridge. It was still frozen when I got home, but I baked it anyway. I have no idea if it was done. I was going to eat it for dinner last night, but didn't. Now it will be meals 2 & 3 protein.

Today's meals:

meal 1: .25 c ff cc, .5 cup oats, 4 egg whites, 1 medium banana
meal 2: 4 egg whites, 1 cup veggies(mushrooms, broccoli, cauliflower)
meal 3: chicken breast, half a small yam
meal 4: 2 scoops isopure, 1 medium banana
meal 5: 5 oz salmon, 1.5 c salad w/lemon and olive oil dressing


Today's training:

upper body split
2 sets each, all using the first set as a paused set and the second set as a drop set decreasing weight by 10 %

bench press 1x10, 1 until failure
should press 1x10, 1 until failure
lat raises 1x10, 1 until failure
rear delt raise 1x10, 1 until failuer
lat pulldown 1x10, 1 until failure
seated row 1x10, 1 until failure
tricep pull down 1x10, 1 until failure
preacher curl 1x10, 1 until failure

[Krissypoo]

Yesterday's upper body workout was rough! I realize now what I am capable of and, after the session was over, I wondered why in the world I hadn't been using the intensity that I could have been using. I know I am afraid of getting to bulky. I tend to gain weight in my upper body...part of the reason why my abs are such a pain. Anyway...

Today's meals:

Meal 1: .5 c oats, .25 c ff cc, 3 egg whites and 1 whole egg, 1 small peach
Meal 2: 4 egg whites, 1 cup veggies(mushrooms, broccoli, cauliflower)
Meal 3: grilled chicken breast, protein bar, broccoli,apple
Meal 4: meal replacement?
Meal 5: Maybe just some WPI...only for the protein, good thing it isn't full of calories

Today's Training:
Cardio...I may have to jump rope inside today. For one, it's too cold. And 2...I lost my ID, so I have to go to the stupid Department of Transportation and get a renewal. I hate license pictures!

[Krissypoo]

Yea yea yea...lunch was big, but I was craving something sweet so I went for the no sugar protein bar. I know it's bad...

Yesterday at the gym, this guy that has approached me a bazillion times commented on how I was looking leaner that I had and that I looked good. I was shocked...and happy. I also got a reality check: I have no solid goals!

So, there they are. I want to do this within 6 weeks:

-Get body fat down 5%, it is currently ~ 24%
-Get waist measurement down 3 inches

My ultimate goal is to be in the likeness of Alicia Denson. I may not have the genetics nor the athletic background that she has, which means I'll have to work harder. I likely don't need to gain a lot of mass and I just need to gain strength and cut.

Do you ladies think otherwise? Or what do you think...?

[Krissypoo]

I think I am eating too much, therefore I am cutting my calories even more. I think this is better than purging...like I have been wanting to do. Anyway...

Today's meals:
Meal 1: .25 c oat bran, .5 peach, 1 scoop whey isolate
Meal 2: myoplex carb sense
Meal 3: baked chicken breast, 2 cups salad, 1 tb dressing
Meal 4: myoplex carb sense
Meal 5: grilled chicken, 2 cups salad, 1 tb dressing

A ton of water! :)

I'll do upper body today, much like my last UB workout. I'm changing this next week though...but I need help from you guys!

I know how to build mass on my lower body, but my upper holds fat and I want to shred the fat and get the upperbody nice and tight. Please help me...

[Krissypoo]

I stopped Journaling due to lack of response, but I'm going to start my same one back up. Anyway, here goes:

Stats: 5'7'', 150 at last weigh in

Today's diet

Meal 1: homemade protein bar
Meal 2: 1 cup oats(cooked), 1/4 cup berries, tbsp flaxmeal, cinnamon
Meal 3: Grilled chicken breast, sauteed spinach, nectarine
Meal 4: Grilled chicken breast, sauteed spinach, sweet potato, minneola
pre-workout: 1 scoop ON 100% whey, 1 SAN Tight
post workout: salmon patty, squash

I'll post what really happened later, but I hope you ladies take a look at it and tell me if I could make some changes in the diet.

Workout: Chest, Triceps, Shoulders. Run/Jog intervals for 30 minutes - I'll post this later, I can't say what I will lift nor what my cardio will REALLY be like after lifting. Hopefully it will be good!

Water intake will be 1 gallon+

I can't wait to finish this bottle of Tight. I don't want to take it anymore, but I refuse to throw it away. I'm probably going to get some CEE this week. I want more muscle mass! :) I had a taste of Muscle Milk and I absolutely love the way it taste, but there is just so much fat in it. Do you ladies know of anything that tastes as good without the fat?

[Makeupmonsterdo]

Don't stop posting! I had never noticed your journal earlier, but I was excited to see it this morning because you sound like such a good cook!

I would say that your diet looks pretty good as far as food goes(going on your last post), though you should probably take in your whey shake post workout because that is when your body is needing the fast absorbing protein. Also, throw some carbs into the shake, because your body needs to replenish glycogen stores and the carbs will spike your insulin so as to shuttle that protein to your muscles all that much faster. We grow outside of the gym!

Which brings me to my next question, what are your goals and what is your training split like? I see you posted them earlier, but that was a month ago and your outlook may have changed.

[VanillaBean_21]

How do you make those Homemade Protein Bars? :)

[Krissypoo]

Thanks for responding! :)

My goals are to get leaner, build more muscle mass, tighten up my upper body and make my lower body grow a bit more. My upper body is a little slow to respond, but my lower body packs on muscle like none other. Here is my split:

Monday: Back/Bis/Abs
Tuesday: Chest/Tris/Shoulders
Thursday: Legs/Abs

I do cardio 6 days a week, 1 day completely off. On the days that I lift, I just walk for about half an hour because I am so tired. I don't do cardio on leg day(I can't walk afterwards!)

Makeup-

I'm scared of carbs...I'm an endo/meso mix and I keep muscle well. I don't want to gain any more fat, so I stay away from carbs after ~ 3PM.

Bean-

protein bars...kinda gooey, but I love chocolate and I refuse to eat that low carb chocolate crap...it's EVIL!!! :)

3 cups oats
1 small pack fat free/sugar free pudding - I use chocolate
1.5 cups milk
8 scoops whey powder - I use ON Vanilla
1 cup slivered almonds

Mix it all up until it is well incorporated and put in a pan. Cover and refridgerate for at least 8 hours.

I ate one this morning and it was soooo good. Felt like dessert!

[Krissypoo]

Oh yea, Makeup...I absolutely LOVE to cook! I cook every single day. There isn't a day I miss. I'll post recipes on my journal, but I've posted quite a few in the nutrition section.

[Hibiscus09]

Meal 1: homemade protein bar
Meal 2: 1 cup oats(cooked), 1/4 cup berries, tbsp flaxmeal, cinnamon
Meal 3: Grilled chicken breast, sauteed spinach, nectarine
Meal 4: Grilled chicken breast, sauteed spinach, sweet potato, minneola
pre-workout: 1 scoop ON 100% whey, 1 SAN Tight
post workout: salmon patty, squash



Monday: Back/Bis/Abs
Tuesday: Chest/Tris/Shoulders
Thursday: Legs/Abs

I do cardio 6 days a week, 1 day completely off. On the days that I lift, I just walk for about half an hour because I am so tired. I don't do cardio on leg day(I can't walk afterwards!)


You are definitely not eating way too much. You could possibly eat more calories judging from your activity level.

Your journal is looking good! :)

[Sistersteel]

Hey Kris

Don't stop journaling , lots of people read your journal but don't post. I am constantly reading journals but never post, maybe I should start!

I noticed you are taking SAN Tight, i was thinking of taking it. Do you notice an increase in energy when you take it? Does it give you the gitter? I am cutting for a competition so my calories are lower then usual and I am doing 1-2 hours of cardio a day plus weight so I need something to help me through my days. The fat burner I am on now does nothing!

You diet look good, but I would try and eat 6 times a day, instead of 5. I also love to cook!

Keep it up
SS

[Krissypoo]

Hey Kris

Don't stop journaling , lots of people read your journal but don't post. I am constantly reading journals but never post, maybe I should start!

I noticed you are taking SAN Tight, i was thinking of taking it. Do you notice an increase in energy when you take it? Does it give you the gitter? I am cutting for a competition so my calories are lower then usual and I am doing 1-2 hours of cardio a day plus weight so I need something to help me through my days. The fat burner I am on now does nothing!

You diet look good, but I would try and eat 6 times a day, instead of 5. I also love to cook!

Keep it up
SS

Hey! Tight is good...it gives me the energy to make it through my runs. I absolutely HATE running, but it the only cardio that I can do for short times that really changes my body. Tight makes me want to go running. I've beat some of my best times on that stuff! What fat burner are you taking now? I'm thinking of taking Ventilean after I cycle off of this Tight.

Another meal? Darn...do you guys have any suggestions of what it could be? I don't know where my nutrition is lacking. I count the preworkout shake as a meal. :) Bad, right...

[Helene]

Hi! how's your diet now? Have you added the 6th meal? I think you should. What time do you wake up and when do you go to bed?
I really don't think you are eating too much, I would even say not enough. Do you know how many calories you are eating daily? Maybe you should write an updated diet and workout page since you haven't posted for a while and maybe things for you have changed. Do you post your workouts?

Hélène

[Krissypoo]

Hi! how's your diet now? Have you added the 6th meal? I think you should. What time do you wake up and when do you go to bed?
I really don't think you are eating too much, I would even say not enough. Do you know how many calories you are eating daily? Maybe you should write an updated diet and workout page since you haven't posted for a while and maybe things for you have changed. Do you post your workouts?

Hélène

No, no sixth meal yet. I'm scared to add that. I'm not sure what to add. Ok...my hours. HA! A crazy person's hours. I get up at 5 and I'm at work at 6:30 until 4. Workout at 5. Come home, cook, prepare for work, and in bed by 9:30.

I'll check fitday for my calories. I forget to post those things. It's usually hovering around 1500. I'm still preparing my workout for today. Yesterday, this was my workout:

Lat pulldown supersetted with low one arm cable row, 3 sets of 12, 10, 8
EZ bar row supersetted with seated cable row, 3 sets of 12, 10, 8

prone incline dumbbell curl supersetted with EZ bar curl, 3 sets of 12, 10, 8
alternate dumbbell curl with knees on bench(YOWZAS!!!) 3 sets of 12, 10, 6

Abs...all giant sets:

Machine crunch 15, 15, 15
Oblique hanging knee raises 15, 15, 15
Leg raises...where you use your abs to push your legs straight up 15, 15, 15

Oh yea, I ran to the gym to warm up which was about .5 mile and walked for 20 minutes after my workout.

[Helene]

No, no sixth meal yet. I'm scared to add that. I'm not sure what to add. Ok...my hours. HA! A crazy person's hours. I get up at 5 and I'm at work at 6:30 until 4. Workout at 5. Come home, cook, prepare for work, and in bed by 9:30.

I'll check fitday for my calories. I forget to post those things. It's usually hovering around 1500. I'm still preparing my workout for today. Yesterday, this was my workout:

Lat pulldown supersetted with low one arm cable row, 3 sets of 12, 10, 8
EZ bar row supersetted with seated cable row, 3 sets of 12, 10, 8

prone incline dumbbell curl supersetted with EZ bar curl, 3 sets of 12, 10, 8
alternate dumbbell curl with knees on bench(YOWZAS!!!) 3 sets of 12, 10, 6

Abs...all giant sets:

Machine crunch 15, 15, 15
Oblique hanging knee raises 15, 15, 15
Leg raises...where you use your abs to push your legs straight up 15, 15, 15

Oh yea, I ran to the gym to warm up which was about .5 mile and walked for 20 minutes after my workout.

Mmm, we have the same hours! I wake up at 5am, eat my first meal, go walk the dog for about 1h, Go to the gym at 7am until 8, work from 8:30 to 5:30, come home and in bed around 9:30 too. I am 120lbs, 5'2 and eat 1500 calories! Think about that...you are 5'8, you should eat more and especially NOT be afraid of adding that 6th meal! If I wouldn't have my 7pm meal I'd be starving! I eat at 5, 8, 11, 2, 5, 7. How can you not have a 6th meal?
Try adding 1 little thing a week if you are so afraid..Maybe you can start by addind a 6th meal something like cottage cheese and nuts, wait until you are stable (a few weeks) then you can add a little something to each meal very sloooowwwwllllyyyyy.. You have to eat to gain muscle and to lose fat.

I kind of work in supersets too..saves alot of time. Have you ever considered working out in the morning? It's great let me tell you. I use to workout after work and would never go back!

[Krissypoo]

Ok, cottage cheese will work. That's what I ate last night. With sauteed spinach, not mixed together. YUCK! I do love cottage cheese with almonds, cinnamon, and splenda.

Yea, I'm 5'8'' but I weight 30 more pounds than you! Sometimes when I step on the scale and I see that pin start moving I just close my eyes. LOL The scale is evil! My meals are at 7:00, 9:30, 12:30, 3:00, and 6:00.

I would workout in the morning but these kinks would never behave if I did. I sweat a lot, especially my hair. I can't just wash it and go. I've been seriously thinking of letting it grow out naturally, but I'm not sure how corporate America will accept me if I do. I loved working out in the AM when I could. It gives you such an energy rush for the rest of the day!

[Helene]

Yea, I'm 5'8'' but I weight 30 more pounds than you! Sometimes when I step on the scale and I see that pin start moving I just close my eyes. LOL The scale is evil! My meals are at 7:00, 9:30, 12:30, 3:00, and 6:00.


And that is exactly why you should be eating more than me.

I usually go with 12xbodyweight to lose fat. So for me it equals to 1440 calories but with my activity level I like 1500-1600 and I know I lose fat at that caloric range. How long have you been eating around 1500 for?

If I were you, I would build up very slowly to at least 1800. Alot of people on this site and everywhere else have mentionned that they didn't see results until they started eating. It takes time to gain weight don't worry you won't get fat by eating more over night! 12xbw is just a recommended start to lose fat for someone who exercices, you have to start somewhere and see what happens and try things.

Please hide the scale, it makes me go crazy too that's why I don't wheigh myselft anymore..the scale just messes with you mind. Muscle weighs more than fat but takes less space than fat. Go with how your clothes fit and how you look in the mirror.

Aren't you hungry when you wake up? You should eat max 1h from when you wake up, this stats your metabolism for the day. I sometimes have to wake up during the week-end at 5am just to eat and go back to bed..

[Krissypoo]

I've been eating that many calories for a while...probably since before September. Bad, I see. *Sigh*

No, I'm not really hungry when I wake up. I'm a busy body, so when I wake up I am busy getting ready until 5:45. When I hop on the train, I drink my first 1/2 liter of water, which takes me a while because I take my time. By the time I make it to my office, it is 6:30. I still have to make my berries for my oats and prepare all that, so by the time I get to actually eat it is 7. This morning was the first morning that I actually ate in the AM. I ate at 5:30 then again at 7:30, just to see how I liked it. Usually, I don't do it. I guess I need to start.

I hear you on that waking up on the weekend thing. My body never lets me go past 7 AM without waking up and begging for food!

[Helene]

I've been eating that many calories for a while...probably since before September. Bad, I see. *Sigh*

No, I'm not really hungry when I wake up. I'm a busy body, so when I wake up I am busy getting ready until 5:45. When I hop on the train, I drink my first 1/2 liter of water, which takes me a while because I take my time. By the time I make it to my office, it is 6:30. I still have to make my berries for my oats and prepare all that, so by the time I get to actually eat it is 7. This morning was the first morning that I actually ate in the AM. I ate at 5:30 then again at 7:30, just to see how I liked it. Usually, I don't do it. I guess I need to start.

I hear you on that waking up on the weekend thing. My body never lets me go past 7 AM without waking up and begging for food!

It's not BAD but what I meant was have you seen alot of positive concsistent changes? Do you think it's working?

I really think you should try to eat at 5:30 every morning (except weekends of course), I've read many places that it's important to eat as close to waking up time as possible. Also you body hasn't had food for about 8 hours.

Do you cheat alot? How does your cheating plan work? Cheat meal, cheat day ?

[Krissypoo]

Yes, I've seen changes. In recent weeks, no. I'll still try to up my meals and see what happens. I won't know until I try! I guess the worst that could happen is I gain a little fat, but I can lose that too. It won't be the end of the world.

I will try to eat by 5:30 from now on. Luckily, my job location is changing so I will be able to eat something other than just the protein bar. I looooove protein pancakes and I will have time to make them from tomorrrow on.

I rarely cheat. Usually, I just carb up. I love oats, so I will eat lots of oats. Those oatmeal cookies I posted in your journal? Um...I can eat half the batch on my carb up day. The people that I have met from Houston from the boards want to plan weekly cheats together. If so, I will actually start having a real cheat meal and not a carb up. What about you? Do you cheat? Do you think it physically helps or is it just a mental thing?

[Helene]

Yes, I've seen changes. In recent weeks, no. I'll still try to up my meals and see what happens. I won't know until I try! I guess the worst that could happen is I gain a little fat, but I can lose that too. It won't be the end of the world.

I will try to eat by 5:30 from now on. Luckily, my job location is changing so I will be able to eat something other than just the protein bar. I looooove protein pancakes and I will have time to make them from tomorrrow on.

I rarely cheat. Usually, I just carb up. I love oats, so I will eat lots of oats. Those oatmeal cookies I posted in your journal? Um...I can eat half the batch on my carb up day. The people that I have met from Houston from the boards want to plan weekly cheats together. If so, I will actually start having a real cheat meal and not a carb up. What about you? Do you cheat? Do you think it physically helps or is it just a mental thing?

I love protein pancake too but what I've been doing recently is cooking oats, mixing egg whites in and cooking again, then add sugar-free syrup and berries. It's really good. I don't know what I could call it though.

You are good to never cheat! How do you do it! I love oats too. Did you post oatmeal cookies in my journal? I thought someone else posted them? I think a cheat meal a week is fine, I mean you have to have a life outside eating well and training so I try to only have a cheat meal on special occasion like if we have friends over or dinner somewhere else. I use to be upset when we had dinners and other activities because then it was hard to stay on my diet..but I realized it was ridiculous so I allow myself cheat meals in moderation on special occasions. Carbing up is great too, even better in my opinion. But like I said I want to enjoy my rare dinner parties etc...

I was getting pretty good but then I ate candy this weekend. I want to eliminate it completely because I'm just not good at eating it in moderation.

edit: I think a cheat meal is a mental need more than anything.

[Krissypoo]

That sounds like my protein pancakes! I like my oats uncooked...they cook up just fine when I keep them raw. I eat them EXACTLY like you do. I microwave my berries with cinnamon and they get all juicy and syrupy and I still add Walden Farms pancake syrup. I am in HEAVEN!!!

Cheating is hard for me. It's all or nothing. I think that's why I keep such low calories. The world is black and white to me, no gray areas at all. No unknowns or else I will find them out. It drives me batty not to know or to be in the middle or be unsure. I try to fool myself and pretend that I am cheating. I make all sorts of treats that seem like cheats but are not, that way I am still within my limits. This gets me in trouble a lot though...

[Strivin]

Hi Kris
I didnt find much information about the ThermoDynamx but I did read about a field trial by EAS that had been done on men and women and had shown that ThermoDynamx boosted their RMR (Resting Metabolic Rate) by 5 - 20% which was a pretty good improvement.
I'm in my fourth week of using them. In my first 3 weeks of using them I lost 3% bodyfat and 3kgs in bodyweight. I'm not too sure how effective they were in contributing to the fatloss as I train pretty hard and for the most part stick to my eating plan but I'm pretty sure they helped. I have found they provide me with an energy boost and that they have really curbed my appetite.
The only ill effect I've had was when I first took them. I was a bit jittery the first three days and I had a little bit of tummy upset. I attributed that to the fact that my system had to get used to them as I've never taken a fatburner before.
But for the most part my experience with them has been really positive.
I hope this helps you. Good luck in your bodybuilding journey :).

Cheers
Grace

[Krissypoo]

Hi Kris
I have found they provide me with an energy boost and that they have really curbed my appetite.


AAAAHHHHHHH!!!! I need it! Curb the appetite! I'm so hungry right now that I could eat a whole cow and I don't even eat red meat. I think my fats are too low for the number of calories and carbs that I am eating. I just had a scoop of ON an hour ago and 2 scoops of Isopure with a serving a creatine just a few minutes ago. I hope the ride home makes my hunger go away...

I read those same results that you did, but I think I am going to give this a try. I just got some Yerba Mate and if this doesn't curb my appetite, I'm going to have to take the ThermoDynamx.

[sillyvent]

if you are dying for some food your body is for sure telling you something is wrong with your diet...what exactly does it look like?

[Krissypoo]

if you are dying for some food your body is for sure telling you something is wrong with your diet...what exactly does it look like?

Hey SV-

My problem is that I sit at work all day. I'm a software engineer and all we do is sit on our behinds and code and talk to customers. As soon as I get away from my desk, I am okay. I am a foodie...I love to cook, I love food. I wish I weren't sometimes, but I can't change that. Sometimes it works in my favor! In any event, I know what I need to do to curb the cravings. I'll just have to make myself a little more busy than I have. It works, I just need to do it.

[Krissypoo]

I was too tired to do shoulders after my chest/tri workout. I'll do them on leg day from now on:

Incline DB press 3 sets 12, 10, 8
Flyes supersetted with pec deck 12, 12, 12
db press 12, 10, 6 - That last set was intense!

Tricep pushdown supersetted with close grip bench press 12, 12, 10
nosebreakers 12, 10, 8

I walked for 40 minutes after the lifting session. Ran to the gym for a warmup.

Ok...I messed up today. BAD. I was so busy after my workout that I didn't have a chance to eat dinner. So, instead of the salmon and squash, I had a cup of cottage cheese with almonds. Tomorrow will be better, promise.

[Krissypoo]

Today I only have to do cardio, which is usually a hard run for 40 minutes.

Helene...you'll be proud. I'm eating RIGHT NOW! :)

Meal 1: Bananaberry protein pancakes
Meal 2: Homemade protein bar, kiwi
Meal 3: 1 Grilled chicken breast, 2 cups romaine w/ mixed veggies
Meal 4: 3 oz salmon, 3 cups wild field greens, no dressing...I'm on a mission
Meal 5: Shake with block of tofu, 1 scoop ON Vanilla, 1/2 cup milk, cocoa powder, snow peas(NOT in the shake :) )
Meal 6: .5 cup cottage cheese, 1/8 cup almonds

1 Gallon + water
1 SAN Tight after meal 4 for my run

Hopefully, this will be more balanced and I will feel more satisfied. My sister is going to take pics for me tomorrow. A friend of mine and I are having a challenge as to who can gain the most muscle mass on a creatine cycle. We aren't starting until next week. Can you ladies(or lingering guys) give me any pointers about doing a creatine cycle? I've been reading, but I'm curious to hear your experiences.

[jeni5.0]

hi- i read and dont post also. we are about the same age, so your journal will be interesting. maybe one day ill start one of my own. who knows....

[Krissypoo]

Hi Jeni-

Thanks for writing in my journal. I'm really kicking things up now. I don't want to mess around and backslide...again. I realize now that this journal is for me, and if people want to post...they can. If not...no problem. I know that my training and diet needs help, which is a lot of the reason I like for people to comment. I'm going to post pictures later this week and I hope that gets some criticism. I need it, no matter how harsh.

[Helene]

I was too tired to do shoulders after my chest/tri workout. I'll do them on leg day from now on:

Incline DB press 3 sets 12, 10, 8
Flyes supersetted with pec deck 12, 12, 12
db press 12, 10, 6 - That last set was intense!

Tricep pushdown supersetted with close grip bench press 12, 12, 10
nosebreakers 12, 10, 8

I walked for 40 minutes after the lifting session. Ran to the gym for a warmup.

Ok...I messed up today. BAD. I was so busy after my workout that I didn't have a chance to eat dinner. So, instead of the salmon and squash, I had a cup of cottage cheese with almonds. Tomorrow will be better, promise.

Hi, that looks like a good workout. Have you ever tried dips? I love those for my triceps.
nosebreakers!!! that's the first time I hear them called like that! Are you doing them to your forehead or to your nose? I do them on the forehead.

It's a good thing you are taking out shoulders from that workout, I don't know how I could do shoulders after chest and triceps. If it's intense enough you should be pretty tired.

Don't worry about your diet, just don't make it a habit of missing meals.

[Helene]

Today I only have to do cardio, which is usually a hard run for 40 minutes.

Helene...you'll be proud. I'm eating RIGHT NOW! :)

Meal 1: Bananaberry protein pancakes
Meal 2: Homemade protein bar, kiwi
Meal 3: 1 Grilled chicken breast, 2 cups romaine w/ mixed veggies
Meal 4: 3 oz salmon, 3 cups wild field greens, no dressing...I'm on a mission
Meal 5: Shake with block of tofu, 1 scoop ON Vanilla, 1/2 cup milk, cocoa powder, snow peas(NOT in the shake :) )
Meal 6: .5 cup cottage cheese, 1/8 cup almonds

1 Gallon + water
1 SAN Tight after meal 4 for my run

Hopefully, this will be more balanced and I will feel more satisfied. My sister is going to take pics for me tomorrow. A friend of mine and I are having a challenge as to who can gain the most muscle mass on a creatine cycle. We aren't starting until next week. Can you ladies(or lingering guys) give me any pointers about doing a creatine cycle? I've been reading, but I'm curious to hear your experiences.

My god your good! How do you run for 40 minutes...I will never understand that I guess :) Your diet look great! I was just thinking about something...you workout with weights around 5pm right? what's your pre and post meals?? It is crucial that you have carbs pre and post workout (especially post). Usually I try to time my consuption of starch carbs with my workout. I 'll have starchy carbs at breakfast, pre workout and post workout.

I can't wait to see your pictures..I am going to post some soon in my journal too. Your doing good!

[Krissypoo]

I hate dips. LOL They make me feel like such a weakling. I will do them next week. Yea, nosebreakers. Skullcrushers. It all sounds so medival! I do them to the forehead, but goodness knows it would crush my skull and break my nose if I dropped the weights.

I added 170 calories worth of peanuts to my diet today. My re-tarded team lead isn't bringing lunch until noon and I would have gone too long without eating. No dressing on that meal 3 salad either. I may rearrange the last meals. I might have to switch out meals 5 and 6 because of my trip to the supp store. I can drink my shake on the way there.

I'm going to get my bodyfat taken today. And buy some CEE and new protein. Someone told me Dymatize tastes really good.

My motivation partner thinks he is going to win this challenge. I've got news for him!

EDIT: I'm switching meals 4 and 5, not 5 and 6

[Krissypoo]

My god your good! How do you run for 40 minutes...I will never understand that I guess :) Your diet look great! I was just thinking about something...you workout with weights around 5pm right? what's your pre and post meals?? It is crucial that you have carbs pre and post workout (especially post). Usually I try to time my consuption of starch carbs with my workout. I 'll have starchy carbs at breakfast, pre workout and post workout.

I can't wait to see your pictures..I am going to post some soon in my journal too. Your doing good!

40 minutes of Hell on Earth! I just give it my all. By the time I finish, I am coming out of all my clothes. I am known to take off my shirt before I make it to my house. LOL Hey, at least my neighbors get a good sight!

Yea, I work out with weights around 5. My pre workout meal is a scoop of whey, which I will start taking with CEE. So I do need the carbs pre workout and post...I was nervous that it would hinder my fat loss. I hear a lot of the people here talking about dextrose? Will that work in my pre and post workout shake?

[sillyvent]

I understand the sitting all day aspect. I do the same- at the welfare office for 10 hours a day! I hate being the farthest away from the cafe and bathrooms, but in the long run it's probably better for me! Also love food as well! I love to cook- I get sad sometimes that I am not cooking as much fun stuff anymore!!! Got a crock pot for x-mas and I haven't been able to use it yet, b/c I have been dieting the whoel time! :( 2 bad so sad! haha

Looking good- any progress comign in the near future?

If you are cuttin for a show having carbs pre and post w/o is not necessarily the case. I usually have my carbs pretty early most days. Depends on your goals...

[Helene]

40 minutes of Hell on Earth! I just give it my all. By the time I finish, I am coming out of all my clothes. I am known to take off my shirt before I make it to my house. LOL Hey, at least my neighbors get a good sight!

Yea, I work out with weights around 5. My pre workout meal is a scoop of whey, which I will start taking with CEE. So I do need the carbs pre workout and post...I was nervous that it would hinder my fat loss. I hear a lot of the people here talking about dextrose? Will that work in my pre and post workout shake?

Well for pre-workout I would not suggest dextrose because it's simple sugars so it gives you a high for a short while and then you crash. I would instead suggest a long lasting slow burning carb like oatmeal, brown rice, sweet potaoe etc... As for post workout, there is two methods people take. Some people either like going with the insuline spike way, so they take protein and dextrose in a shake or some people don't like the idea of ingesting sugar that will give them an insuline spike so they go for the same kind of carbs as pre workout (oatmeal). I have honestly tried both and both worked the same for me. I like the oatmeal and Protein way. You could try both and see what works for you.

[Krissypoo]

SV - A fellow foodie! You'll have to share some of your good recipes. Nope, I'm not cutting for a show. I'm just trying to lose body fat before it gets hot here. My insulation is no longer necessary. ;) I'm posting my initial pictures later this week, maybe Friday or Saturday. Please check them out and comment with complete and brutal honesty. I can take it!

Helene - Ok, it's a no go on the dextrose. I don't want that high with the crash to follow. I'd definitely rather go the brown rice/oats/sweet potato route. Tastier, more filling, and more nutritious.

So, since I am trying to cut some fat do I need the preworkout carbs? I try to get my carbs in early in the day on upperbody days and on lower body days I allow myself carbs in one more meal a bit later. I usually stop having any type of carb after lunch on upperbody and cardio days.

Also, a trainer friend of mine suggested adding 1 day of light cardio at the end of the week. I train my upperbody Monday and Tuesday, so he thought I could add a light upperbody circuit on Friday. My upper is lagging, particularly my biceps. What do you ladies think?

EDIT: My diet changed...again! I had the peanuts between meals 2 and 3. Meal 3 ended up being 3 cups of romaine with mixed veggies and 3 oz of grilled salmon. My team lead said the place had no grilled chicken. HMPH! I can't do cardio if I have just eaten and my last meal will be 3 hours before cardio. I'll make sure I have that chocolate tofu shake after cardio.

[Helene]

SV - A fellow foodie! You'll have to share some of your good recipes. Nope, I'm not cutting for a show. I'm just trying to lose body fat before it gets hot here. My insulation is no longer necessary. ;) I'm posting my initial pictures later this week, maybe Friday or Saturday. Please check them out and comment with complete and brutal honesty. I can take it!

Helene - Ok, it's a no go on the dextrose. I don't want that high with the crash to follow. I'd definitely rather go the brown rice/oats/sweet potato route. Tastier, more filling, and more nutritious.

So, since I am trying to cut some fat do I need the preworkout carbs? I try to get my carbs in early in the day on upperbody days and on lower body days I allow myself carbs in one more meal a bit later. I usually stop having any type of carb after lunch on upperbody and cardio days.

Also, a trainer friend of mine suggested adding 1 day of light cardio at the end of the week. I train my upperbody Monday and Tuesday, so he thought I could add a light upperbody circuit on Friday. My upper is lagging, particularly my biceps. What do you ladies think?

EDIT: My diet changed...again! I had the peanuts between meals 2 and 3. Meal 3 ended up being 3 cups of romaine with mixed veggies and 3 oz of grilled salmon. My team lead said the place had no grilled chicken. HMPH! I can't do cardio if I have just eaten and my last meal will be 3 hours before cardio. I'll make sure I have that chocolate tofu shake after cardio.

Dextrose would be fine post-workout but not pre-workout in my opinion, maybe other people think differently. As you may of noticed, these subjects are still greatly debated in the world of fitness.
I greatly believe in timing carbs around your training where they are used and where you need them the most. I have them early in the day just because I train in the morning but if I would train at night I'd have them then. Don't be scared of eating them at night, your body really needs them, especially post-workout. That's a big mistake that many people do.

Do you mean adding 1 light cardio session AND 1 light circuit?
For the cardio, you can if you want. But you are already walking, that's considered light cardio! How many sessions would you say you do regularly now? I'm mixed up. You run how many times and walk how many times a week?

As for the light circuit, I don't think you should..you are training enough, more in not better. I even think it's useless. Make every workout of yours count instead(heavy with intensity) and that is plenty. Muscles grow ouside of the gym, remember that! And you want more muscles so you burn more calories at rest and have a faster metabolism so you can eat more and all while losing fat :)

[Krissypoo]

Yes, that's what I meant. Sorry! 1 extra day of light cardio to burn fat and 1 day of light upperbody circuit. He claims the circuit would help bring up my lagging parts. This is also the same crazy man who says that I have great genetics blah blah blah. Yea, whatever.

I do 6 days of cardio of some sort. Walking after my lift sessions, running the other 3 days. I like my day off, but if the extra day will help I would be more than willing to do it. I mean, I don't just sit on my heinie on my day off.

Once I post my pictures, you'll get a chance to see what I'm working with(or not working with!). I guess that will give you a better idea of where I am lacking. I think I'm going to ask my sister to take them for my tonight. I'm scared to ask my motivation partner to help me. I could, but...it's a guy! And I fully intend of showing my entire back. I have no bikini with a string across the back. :( Topless it will have to be...LOL

[Helene]

Yes, that's what I meant. Sorry! 1 extra day of light cardio to burn fat and 1 day of light upperbody circuit. He claims the circuit would help bring up my lagging parts. This is also the same crazy man who says that I have great genetics blah blah blah. Yea, whatever.

I do 6 days of cardio of some sort. Walking after my lift sessions, running the other 3 days. I like my day off, but if the extra day will help I would be more than willing to do it. I mean, I don't just sit on my heinie on my day off.

Once I post my pictures, you'll get a chance to see what I'm working with(or not working with!). I guess that will give you a better idea of where I am lacking. I think I'm going to ask my sister to take them for my tonight. I'm scared to ask my motivation partner to help me. I could, but...it's a guy! And I fully intend of showing my entire back. I have no bikini with a string across the back. :( Topless it will have to be...LOL

No, don't do it! You should have AT LEAST one day fully off. And you can stay on you butt all day if you want, you deserve it! You can do some fun activity but don't go to the gym, it's against the law :)
Wow 6 days of cardio is alot. I know you are trying to loose fat, but don't forget your trying to build muscle too. So too much cardio is not a good idea either. I would cut that down a little but that's just me..at least you are walking 3 days and not running 6 days, that would be crazy! Don't forget to eat to fuel all that activity!

[Krissypoo]

Sunday will continue to be completely off then. Do you think I should just walk today? I haven't run at all this week. I usually run on Wednesday, Friday, and Saturday...

[Helene]

Sunday will continue to be completely off then. Do you think I should just walk today? I haven't run at all this week. I usually run on Wednesday, Friday, and Saturday...

What did you do as a workout today? Was it chest-triceps?
Can you write the dates on top of your post? I'm not always sure what day you post what? And one more request: Can you post your schedule, like monday: chest-triceps etc....?

You can walk if you want or don't, doing your weight workout is plenty (plenty for your calorie level too)

[Krissypoo]

Monday: Back/Biceps
Tuesday: Chest/Triceps
Wednesday: Run
Thursday: Legs/Shoulders
Friday: Run
Saturday: Run
Sunday: Off

I'll be sure to write the date on top of my posts from now on.

Thanks for helping me...you're a gem!

Another question...I'm full of them, I know: Do you think carbs are necessary after a no lift/cardio day?

[Helene]

Monday: Back/Biceps
Tuesday: Chest/Triceps
Wednesday: Run
Thursday: Legs/Shoulders
Friday: Run
Saturday: Run
Sunday: Off

I'll be sure to write the date on top of my posts from now on.

Thanks for helping me...you're a gem!

Another question...I'm full of them, I know: Do you think carbs are necessary after a no lift/cardio day?

If you run for 40 minutes yes for sure.
Maybe for a change in the future you could change your split to this:

Monday: Back/Biceps
Tuesday: Run
Wednesday: Chest/Triceps
Thursday: Run
Friday: Legs/Shoulders
Saturday: Run
Sunday: Off

This way you don't lift 2 days in a row (like bscrusher always sais). It's not a big deal though. That's close to what I do right now and I just love it and feel recovered everytime I lift again. Well it's not true, I lied, I lift on saturdays so I do lift 2 days in a row (friday and saturday). Okay that was just a thought for a change when you'll need one.

When you run it's at night also right?

[Krissypoo]

I couldn't run the whole 40 minutes. After 1.25 miles, my abs started cramping. I ended up walking briskly back home. I realize I may be overdoing it. Yes, I run at night.

I'll redo my workout schedule next week to lift on MWF instead of MTThurs. I want to see how I feel on it.

No tofu shake either. I had a brown rice cake with 1 tsp natty PB after the run. And no chicken on that salad...scrambled egg whites instead. VERY interesting, but it got my protein up and helped the salad not be so dry. Oh yea, I ate the cottage cheese, minus the almonds.

EDIT: I'll soon be starting a cycle of SAN V12 Turbo. YAY!!!

[Krissypoo]

Thursday, February 24, 2005

Meals:
5:10: .5 scoop V12 Turbo

Meal 1@6AM: 3 egg whites, .5 cup oats, .5 medium banana, .25 c berries
Meal 2@9AM: 4 egg whites, .5 c broccoli
Meal 3@12PM: grilled chicken breast, cabbage salad with cabbage/carrot/lemon juice/herbs
Meal 4@3PM: 4 egg whites, 1 cup snow peas, brown rice cake

4:30: .5 scoop V12 Turbo

PostWO: homemade protein bar
Meal 5: 3 oz turkey breast, 3 cups salad
Meal 6: .5 c fat free cottage cheese, if I don't fall asleep before I eat it!

EDIT:

Legs/Shoulder/Abs day

Legs - 3 sets of 6, 1 set until failure
walking lunges
romanian deadlift
squat
standing calf raises

Shoulders - 12, 10, 8 or until failure
Arnold Press
Front DB Press supersetted with cable bent lat raise
Bench rear lat raise

Abs 3 Giant sets, 15 per exercise, 45 per set
Crunches
Heels to Ceiling
Bicycles

[Krissypoo]

I added 1 cup of fat free milk to this. I had a nonfat decaf latte. I can't drink caffeine with the V12 :( This will be a good way to get me off of this addictive stuff.

[Helene]

Thursday, February 24, 2005

Meals:
5:10: .5 scoop V12 Turbo

Meal 1@6AM: 3 egg whites, .5 cup oats, .5 medium banana, .25 c berries
Meal 2@9AM: 4 egg whites, .5 c broccoli
Meal 3@12PM: grilled chicken breast, cabbage salad with cabbage/carrot/lemon juice/herbs
Meal 4@3PM: 4 egg whites, 1 cup snow peas, brown rice cake

4:30: .5 scoop V12 Turbo

PostWO: homemade protein bar
Meal 5: 3 oz turkey breast, 3 cups salad
Meal 6: .5 c fat free cottage cheese, if I don't fall asleep before I eat it!

EDIT:

Legs/Shoulder/Abs day

Legs - 3 sets of 6, 1 set until failure
walking lunges
romanian deadlift
squat
standing calf raises

Shoulders - 12, 10, 8 or until failure
Arnold Press
Front DB Press supersetted with cable bent lat raise
Bench rear lat raise

Abs 3 Giant sets, 15 per exercise, 45 per set
Crunches
Heels to Ceiling
Bicycles

Whats V12 Turbo? Is that a fat burner?
Your diet looks good but increase portions like 4 egg whites and 1/2 cup of broccoli is not alot like less that 100 cals??
Increase protein in meal 1, go for 6 egg whites.
Increase meat portions..3 oz of turkey with lettuce isn't much either.
Eat at least 4oz of white meat. Salmon and steak is okay with 3oz, but there isn't many cals in white meat.
And add nuts or peanut butter to that cottage cheese, again 1/2 cup is like 80-99 cals??

Your workout looks good but for your shoulder workout:

I wouldn't do arnold press, do regular ones instead. I've heard many times that the rotating part of the movement is not good for the rotator cuff. It's too heavy for the small rotator cuff muscles and can cause an injury.

Why are you doing 2 different exercices for the rear shoulders:
cable bent lat raise and bench rear lat raise? I would take one of these out and add side laterals instead. Just suggestions..

[Krissypoo]

Whats V12 Turbo? Is that a fat burner?
Your diet looks good but increase portions like 4 egg whites and 1/2 cup of broccoli is not alot like less that 100 cals??
Increase protein in meal 1, go for 6 egg whites.
Increase meat portions..3 oz of turkey with lettuce isn't much either.
Eat at least 4oz of white meat. Salmon and steak is okay with 3oz, but there isn't many cals in white meat.
And add nuts or peanut butter to that cottage cheese, again 1/2 cup is like 80-99 cals??

Your workout looks good but for your shoulder workout:

I wouldn't do arnold press, do regular ones instead. I've heard many times that the rotating part of the movement is not good for the rotator cuff. It's too heavy for the small rotator cuff muscles and can cause an injury.

Why are you doing 2 different exercices for the rear shoulders:
cable bent lat raise and bench rear lat raise? I would take one of these out and add side laterals instead. Just suggestions..

Hi Helene!

V12 Turbo is creatine with an ester attached, as well as glutamine and a few other things in the mix. I did some research and had a few discussions with a male and female bodybuilder. They both thought that I could benefit from it. I thought I'd give it a go. It's an 8 week cycle on and 4 off. I don't know whether or not I will go back on for another 8 weeks after I cycle off...it depends on my results.

I'll increase my egg whites. It took a lot for me to get all of that food down this morning. That was a lot of food! I can handle it though...and I will increase. I will also up that turkey ounceage(is that a word? :)) As for the last meal of the day, I am changing that. I bought Muscle Milk today. My diet is pretty low in fat and I'm sure my body could use the fat and the casein and the protein during my sleep. I am going to alternate between that and the cottage cheese at night, it's Muscle Milk tonight because I ate all of the cottage cheese last night. When I eat the cottage cheese tomorrow, I will add peanut butter. I love peanut butter!

I didn't think the cable bent lat raise was for my rear shoulders. I will change that to just a lside at raise.

Pics tomorrow...I'm getting nervous! All criticism is welcome. Too bad BSCrusher is banned.

[Krissypoo]

I meant to ask a question...

I'll be lifting at 4:30 or 4:45. Is 3 o clock too much of a time difference with the carb and the workout? I put the brown rice cake in there for the lift session, but I started to wonder if I was eating it too far in advance for it to make a difference.

[Krissypoo]

My warning:

The camera was crappy. The photographer, my little sister :), was crappy. Don't look at the hair on the back/double bi pic...I was looking horrible today. The red wave came crashing down, so I was bloated and crampy. This is my sis' room at my parents' house, not mine. I could never deal with that clutter! This is after 2 months of hardcore dieting and training. I'm a big girl...I know. Tell me the truth you guys, where I could make changes and what I could do to be better. Good luck...I hope you aren't blind after this:

http://pg.photos.yahoo.com/ph/blaqhoney/detail?.dir=/2820&.dnm=4e7a.jpg&.src=ph
http://pg.photos.yahoo.com/ph/blaqhoney/detail?.dir=/2820&.dnm=cf44.jpg&.src=ph
http://pg.photos.yahoo.com/ph/blaqhoney/detail?.dir=/2820&.dnm=5e44.jpg&.src=ph
http://pg.photos.yahoo.com/ph/blaqhoney/detail?.dir=/2820&.dnm=c782.jpg&.src=ph

Thanks for taking my pics, Kels. :)

[jeni5.0]

i think you look great, better than me. :)

[Krissypoo]

Thanks Jeni :) Don't say I look better than you! You never know...

I think I may take weekly pics to watch the V12 turbo progress.

Sillyvent & Helene - You guys were sooooo right. My diet needed tweaking. I needed to switch my carbs around. No cravings all day, I had to make myself eat! Carbs in the AM, pre and post workout. Thay felt so much better.

[Helene]

I meant to ask a question...

I'll be lifting at 4:30 or 4:45. Is 3 o clock too much of a time difference with the carb and the workout? I put the brown rice cake in there for the lift session, but I started to wonder if I was eating it too far in advance for it to make a difference.

Are you hungry too early in your workout. I usually eat 45-1h before a workout, I can even do it 30 minutes before, it's different for everyone. But if I find myselft starving in the middle of my workout I know something's wrong and I ate too early before my workout. Try different times and see how you feel.

[Helene]

My warning:

The camera was crappy. The photographer, my little sister :), was crappy. Don't look at the hair on the back/double bi pic...I was looking horrible today. The red wave came crashing down, so I was bloated and crampy. This is my sis' room at my parents' house, not mine. I could never deal with that clutter! This is after 2 months of hardcore dieting and training. I'm a big girl...I know. Tell me the truth you guys, where I could make changes and what I could do to be better. Good luck...I hope you aren't blind after this:

http://pg.photos.yahoo.com/ph/blaqhoney/detail?.dir=/2820&.dnm=4e7a.jpg&.src=ph
http://pg.photos.yahoo.com/ph/blaqhoney/detail?.dir=/2820&.dnm=cf44.jpg&.src=ph
http://pg.photos.yahoo.com/ph/blaqhoney/detail?.dir=/2820&.dnm=5e44.jpg&.src=ph
http://pg.photos.yahoo.com/ph/blaqhoney/detail?.dir=/2820&.dnm=c782.jpg&.src=ph

Thanks for taking my pics, Kels. :)

What are you talking about, your'e not big at all! Honestly the way you were discribing yourself I thought your were bigger (more fat). You look great! Continue with heavy lifting, moderate cardio and you will look great! You are like me I think, you need to work more on mass in your legs and butt. And you've only been training 2 months!

[Krissypoo]

Thanks Helene! :) I kept checking, kept checking, hoping you'd write about my photos. Nerve wrecking, I tell you! I guess I meant big like tall and broad. Yep, 2 months...I had no idea of the progress I had made until I took the pictures. Now I see why they are so important. I will continue lifting heavy, doing MODERATE :) cardio, and continue to clean up my diet. Now that I took your advice about the carbs, my cravings are disappearing. Actually, it's time to eat again and I am so far from hungry!

Yea, I need more mass in my legs and butt. You can't really tell from my photos, but it is getting better. I'm going to find my USB for my digital cam and take weelly progress, especially since I am on the creatine cycle. I deadlifted 125 yesterday. I was soooo geeked! I just put my mind to it. I didn't realize I could. Now, my rump and hamstrings are nice and sore. I love working legs! I ended up subbing the arnold press for regular presses like you said and doing upright rows with the olympic bar supersetted with rear delt lifts. That was pretty tough.

I'm usually a little hungry before cardio, but never before lifting. I always eat an hour before, but never carbs. I hate to feel heavy during my lift sessions. I quit being lazy and did some research. I finished eating 1.25 hours before lifting and felt great, VERY energized!

Do you notice more progress for mass with the 4 sets, 6 reps, 1-3 minute rest? And what about for defining and slimming your upper? Do you notice better definition with 30 second rest and supersets? I'm not sure...I know that I can't use the same technique for both. I'm just not really sure if the techniques I wrote about will work.

[Helene]

Thanks Helene! :) I kept checking, kept checking, hoping you'd write about my photos. Nerve wrecking, I tell you! I guess I meant big like tall and broad. Yep, 2 months...I had no idea of the progress I had made until I took the pictures. Now I see why they are so important. I will continue lifting heavy, doing MODERATE :) cardio, and continue to clean up my diet. Now that I took your advice about the carbs, my cravings are disappearing. Actually, it's time to eat again and I am so far from hungry!

Yea, I need more mass in my legs and butt. You can't really tell from my photos, but it is getting better. I'm going to find my USB for my digital cam and take weelly progress, especially since I am on the creatine cycle. I deadlifted 125 yesterday. I was soooo geeked! I just put my mind to it. I didn't realize I could. Now, my rump and hamstrings are nice and sore. I love working legs! I ended up subbing the arnold press for regular presses like you said and doing upright rows with the olympic bar supersetted with rear delt lifts. That was pretty tough.

I'm usually a little hungry before cardio, but never before lifting. I always eat an hour before, but never carbs. I hate to feel heavy during my lift sessions. I quit being lazy and did some research. I finished eating 1.25 hours before lifting and felt great, VERY energized!

Do you notice more progress for mass with the 4 sets, 6 reps, 1-3 minute rest? And what about for defining and slimming your upper? Do you notice better definition with 30 second rest and supersets? I'm not sure...I know that I can't use the same technique for both. I'm just not really sure if the techniques I wrote about will work.

Ya I can't really tell the shape of your ass in the pictures :)
Where do you get your energy from if you don't eat carbs before your workout? Try it once, maybe you will see and energy difference. Try to eat your starchy carbs at breakfast, pre-workout and post-workout. If you feel fine like that that's fine too..

125 on deadlift that's good!

Your on creatine right now and eating a little more to build more muscle right? So when I was doing that, I did 3-4 sets of about 6 reps heavy and took longer breaks between sets, I didn't really do any supersets. Defining and slimming my upper body is all in the diet i'm sure.. Right now I'm pretty much working all in supersets with minimal rest between sets so I'm probably getting a minor cardio workout from that.

If you are trying to build muscle which you should since youv'e been training for 2 months, concentrate on lifting heavy, taking more rest between sets so your next set can be as heavy, eat more, take creatine, don't do too much cardio and everything will fall into place :) And you will burn fat in the process.

* Wait a minute..I just looked at yesterday's diet and your eating brown rice cake at 3pm, that's carbs why did you say you were never eating carbs before your workout?

[Krissypoo]

Friday, February 25, 2005

My Friday off from work...thank goodness! I get to sleep in!

6:30 AM - .5 scoop SAN V 12 Turbo

7:00 AM - Cardio - Kickboxing video - 35 minutes

7:45 - 1 scoop whey

8:00 - .5 cup oats, 4 egg whites, .25 cup berries

11:00 -3 oz grilled salmon, steamed veggies

2:00 - homemade protein bar - my sister and I are going shopping, which means at least 2 hours of walking. Eating this in the mall while toting the Nalgene will be interesting.

5:00 - Salmon patty, 2 cups salad

8:00 PM - 2 scoops whey, roasted brussel sprouts

11:00 - .5 cup cottage cheese, .5 oz almonds

I can't eat meat on Fridays, only fish.

[Krissypoo]

* Wait a minute..I just looked at yesterday's diet and your eating brown rice cake at 3pm, that's carbs why did you say you were never eating carbs before your workout?

I ate that because you told me it would be good to have carbs before my workout and after my workout. The homemade protein bar has oats. I think you told me that day before yesterday, so I packed a brown rice cake yesterday morning and brought the homemade protein bar with me to the gym.

[Helene]

I ate that because you told me it would be good to have carbs before my workout and after my workout. The homemade protein bar has oats. I think you told me that day before yesterday, so I packed a brown rice cake yesterday morning and brought the homemade protein bar with me to the gym.


No that was good, I thought I read from your post that you never eat carbs before a workout because it makes you feel too bloated or full. Maybe I need to read posts more carefully too...No pre and post workout carbs is great. Put them where your sure your body with use them and that's before and after workout.

[Helene]

WBM, I forgot to tell you to be carefull with those upright rows. I read alot that it's not a natural move and can be dangerous on the rotator cuff. Also don't forget that your work you rear delts with back and your front delts with chest that's why you don't have to do those exercices for shoulders, but you can if you want to..

[Krissypoo]

Thanks for the info! The last thing I want to do is hurt myself. I'll do some research this weekend, as I do not have to lift. I'll change my workout to reflect your suggestions. THANKS A MILLION!!!

EDIT: My little sister and I went shopping today. I bought a dress in a size 6. I don't think I've ever in my life worn a 6!!! AAAAAAAAAAAHHHHHHHHHHH!!! What a way to start the weekend!

[Krissypoo]

Saturday, February 26, 2005

Cardio: walking ~ 1 hr

I may do abs...not sure yet

Meal 1: .5 cup oats, 5 egg whites, .25 blueberries, 1 peach
Meal 2: Salmon patty, roasted brussel sprouts
Meal 3: Grilled chicken breast, 1 cup broccoli
Meal 4: Grilled chicken breast, asparagus
Meal 5: 1 serving Muscle Milk - before bed

I got a late start today, so I couldn't fit in 6 meals. This may change. Feeling sucky today...the weather is nasty and it really affects my mood. Hopefully the sun will come out soon. Spring, HURRY! :)

[aprilai]

hey WBM, this is the first time i've dropped by, and your diet looks good.

spring is definately rolling around, and it's nice to hear that your dress size has dropped. i love this season =)

[Krissypoo]

Thanks April! I love it when people check my journal :) I've got pics too and will continue through my creatine cycle. You should check them out. I'm open for suggestions!

Edit on my diet...subtract the peach and add a scoop of protein powder.

Very Berry Muffins - makes 1 dozen

1/2 cup splenda
2 cups oat bran
1.5 tsp baking soda
1.5 tsp baking powder
.5 tsp salt
1 tsp pumpkin pie spice
1 tsp vanilla
1 cup natural apple sauce
2 egg whites
.5 cup frozen mixed berries

Preheat oven to 400 degrees. Mix all ingredients except berries together and let stand for 10 minutes. Stir in berries and fill muffin tins. Bake for 15 minutes or until a toothpick comes out clean. Enjoy!

[aprilai]

you look great in your pictures.

how are you training your calves?

the medial and lateral heads of your calves look really lean, but i can't really see much on the soleus side. i think you should try switching between the seated and standing calf raises since the seated targets the soleus more, while the standing targets a lot of the gastrocnemius.

i like helen's 3-way split. there should be at least a day between your weightlifting switching to rest.

the deadlift and squat are the best exercises for the glutes, just keep on doing them and you'll see the results! if you're not doing this already, you can widen your RDL a bit more than usual and use primarily the glutes and hams for the movement.

[Krissypoo]

how are you training your calves?


Thank you so much!

My gym only has a standing calf raise machine. 3 sets of 12, the last to failure. I use at least 100 pounds on them. I work out at my old high school, which forces me to use no machines with the exception of lat pulldown, standing calf raise, and seated row. I could do seated calf raises with dumbbells, I'm sure. I'll add those in next workout.

I am going with Helene's split next week. I'll just have to fuss at the coaches to make sure they leave the weight room open for me. And I will widen that stance...I want a bigger bubble butt! :)

[Helene]

What works really well for the butt also is walking lunges, they are killers! Try walking with heavy dumbell's in your hands and let me know how sore your butt is the next day (e.g I walk with 35's in each hand). Try to walk for 10-12 steps.

[Krissypoo]

What works really well for the butt also is walking lunges, they are killers! Try walking with heavy dumbell's in your hands and let me know how sore your butt is the next day (e.g I walk with 35's in each hand). Try to walk for 10-12 steps.

I do those now. I love them! I do them with 40's because I can't grip anything else for the full 12 steps. Heck, if I could grip the 45s I would. I do those and step ups with 30's or 35's if I'm feeling like a grown woman :)

[jeni5.0]

i did single leg squats yesterday and am definitely feeling them in my butt today. it was the first time id done them, they're great.

[jeni5.0]

wbm- whats may 1, 2005 ?? just wondering.

[Krissypoo]

i did single leg squats yesterday and am definitely feeling them in my butt today. it was the first time id done them, they're great.


I tried those, but I feel very uncomfortable. What do you do to stabilize yourself? I've done them on a Smith machine before but we don't habe one at my current gym.

[Krissypoo]

Sunday, February 27, 2005

OFF DAY!!!! :)

I got a late start and I don't want my cals to go too high today

Meal 1: .5 cup oats, 6 egg whites, 1 scoop protein powder, .25 cup blueberries
Meal 2: 3 oz salmon, 1 cup sauteed squash(my fave!), 1 grapefruit
Meal 3: grilled chicken breast, 7 roasted asparagus
Meal 4: 1 brick tofu, spinach, 2 tsp sugarfree fat free pudding
Meal 5: .5 cup cottage cheese, .5 oz almonds, cinnamon

[aprilai]

I tried those, but I feel very uncomfortable. What do you do to stabilize yourself? I've done them on a Smith machine before but we don't habe one at my current gym.

you shouldn't use the smith machine to do the exercises, because you won't be using your stabilizer muscles during the movements. stabilizer muscles are important, especially if you're planning to lift heavier later on.

try these front squats if you want a single leg squat:

http://www.exrx.net/WeightExercises/Quadriceps/DBSingleLegSplitSquat.html

however, right now i would stick to one routine for 2-4 weeks and then start changing exercises unless your routine is not working for you for the first 2 weeks.

[Sistersteel]

Hey Kris

I just finished reading through your journal, your doing great! Your pictures are good, April is right about the calves, keep things heavy and they should grow. Your diet looks great, and I am impressed with your discipline not to binge.

Keep up the great work
SS

[Jennifer-Lynn]

WBM: sorry I haven't written in your journal yet, so many now its hard to keep up :) Any ways, I agree, great pics - I see great potential like you've been told!...what does May 1, 2005 mean on your signature??

Keep up the hard work, and don't hold back in lifting! I'll continue to read your journal!

[Krissypoo]

WBM: sorry I haven't written in your journal yet, so many now its hard to keep up :) Any ways, I agree, great pics - I see great potential like you've been told!...what does May 1, 2005 mean on your signature??

Keep up the hard work, and don't hold back in lifting! I'll continue to read your journal!

Thanks Jenny! Glad to see responses! :) I know there are a lot of journals. A lot of "oldheads." Not that you guys are old, but you have been on the boards together for sooo long!

May 1, 2005 is the end date of a bet I have with a friend. We are on a 8 week cycle of creatine and we are betting who can gain the most muscle mass in that time. The "sick with it" part is how sick he is going to be when I win, and I will win... :)

And thanks for writing, SS! I'll work on those calves. I know they are lean...I tend to forget about them sometimes. They respond really well, so hopefully my next set of photos will show some progress.

Not binging was hard before. I was on such low carbs that my body was craving carbs. I don't even crave them anymore since I moved them around. I want so badly to have a lean, muscular body that I make myself curb the cravings. When I look at pictures of women like you SS and Jenny and Someday and SV and many of the other women here, I no longer crave the food! :)

[jeni5.0]

i rest my leg behind me on a bench, and make sure my squat foot is in a good position.

do you know the nutrition values of the muffin recipe you posted? they look good.

[Krissypoo]

i rest my leg behind me on a bench, and make sure my squat foot is in a good position.

do you know the nutrition values of the muffin recipe you posted? they look good.

This is for the whole recipe:

calories: 623
fat: 14
carbs:158
protein: 40

[Krissypoo]

Monday, February 28, 2005

Meal 1 @ 6 AM: 1 cup egg replacement, .5 cup oats, 1 scoop whey, .5 cup blueberries
Meal 2 @ 9 AM: 1 grilled jerk chicken breast, 1 cup roasted brussel sprouts
Meal 3 @ 12 PM: 1 grilled jerk chicken breast, 2 cups sauteed spinach
Meal4 @ 3 PM: Grilled chicken quesadilla - 1 serv. ff cheese, 1 ww tortilla, 4 oz grilled chicken
.5 scoop V12 Turbo
Post workout: Homemade protein bar
Meal 5: Salmon croquette, roasted asparagus
Meal 6: Protein pudding - THANK YOU, SV!!! I found the recipe in your journal. This might have saved my life. LOL

Workout - Back/Bis

Lat pulldown supersetted with low one arm cable row
EZ bar row supersetted with seated cable row

prone incline dumbbell curl supersetted with EZ bar curl
alternate dumbbell curl with knees on bench

Abs...all giant sets:

Machine crunch 15, 15, 15
Oblique hanging knee raises 15, 15, 15
Leg raises...where you use your abs to push your legs straight up 15, 15, 15

I know this is what I will do for abs, but I will add in sets and reps for the rest of the workout tonight.

EDIT: I took 2 fish oil capsules this morning with breakfast

[Sistersteel]

How do you roast asparagus and brussel sproat? I alway boil or microwave them.
What is "jerk" chicken breast?
I am not very creative when it comes to my meals, so I need a little help.

How is the V12 Turbo working for you? Are you seeing any gains, or bloating?

You may want to add in Udo's oil, to make sure you are getting you essential fatty acids, but you eat alot of salmon so you may be O.K. Just a thought.

Keep it up
SS

[Krissypoo]

How do you roast asparagus and brussel sproat? I alway boil or microwave them.
What is "jerk" chicken breast?
I am not very creative when it comes to my meals, so I need a little help.

How is the V12 Turbo working for you? Are you seeing any gains, or bloating?

You may want to add in Udo's oil, to make sure you are getting you essential fatty acids, but you eat alot of salmon so you may be O.K. Just a thought.

Keep it up
SS

Hey SS-

For the asparagus, I just clean them by snapping them where they want to break and then breaking that part in half. I put them on a piece of foil and season them with salt and pepper, parsley, garlic, and a little lemon rind. Put them in a 400 degree oven until tender. When you take them out, squeeze a LITTLE lemon juice on them.

The same thing goes with the brussel sprouts. Just clean them by cutting off the bottome and removing the outter leaves. Cut a little "X" in the bottom of the sprout and season and roast just like the asparagus.

Jerk Chicken is a Caribbean dish. Like we have barbeque pits here, they have jerks.When you jerk a meat, you season it with a special jerk seasoning and grill it. It's spicy and soooo good. You can pick up the seasoning at any health food store I am sure. Just read the labels because some of them do have brown sugar or cane sugar in them.

I post some recipes in the Nutrition section, but I'll be posting some of my more interesting recipes here too...check it out every once in a while.

I've only been taking the V12 Turbo for a few days. It's supposed to take a little while to kick in, but I can definitely push harder. I think it may be a mental thing though. In any event, I haven't had any bloating yet. My thick body needs no bloating!

I've started taking my fish oil again. I read somewhere that it helps burn fat and carbs...is this true? And is Udo's Oil better than fish oil?

[Krissypoo]

What's up with this? I tried to finish meal 1 and had no desire. I tried to eat the brussel sprouts but I didn't feel like it. I ate the chicken breast and half of the brussel sprouts. I'm just not hungry today. I'm going to have to force my next meal down. :( What's wrong with me?

Helene, would it be had if I passed on the chicken breast in meal 3 and took in a scoop of whey instead?

[Helene]

What's up with this? I tried to finish meal 1 and had no desire. I tried to eat the brussel sprouts but I didn't feel like it. I ate the chicken breast and half of the brussel sprouts. I'm just not hungry today. I'm going to have to force my next meal down. :( What's wrong with me?

Helene, would it be had if I passed on the chicken breast in meal 3 and took in a scoop of whey instead?

This usually happens to me when I ate alot the day before (like a cheat day). Did you eat alot yesterday? If not well, I don't know but you have to force it in. It's okay to have a scoop of whey instead but add something else with it like nuts or something (never eat a protein shake alone).

[Krissypoo]

This usually happens to me when I ate alot the day before (like a cheat day). Did you eat alot yesterday? If not well, I don't know but you have to force it in. It's okay to have a scoop of whey instead but add something else with it like nuts or something (never eat a protein shake alone).

Actually, I didn't have a cheat yesterday. I ate extremely clean...and was pretty active. I don't know what's wrong with me. I've been really thirsty today too.

I'll have the whey and some raw peanuts. YUM!

[Helene]

Actually, I didn't have a cheat yesterday. I ate extremely clean...and was pretty active. I don't know what's wrong with me. I've been really thirsty today too.

I'll have the whey and some raw peanuts. YUM!

I know what you mean though, when your're not hungry you just don't want to eat chicken and vegetables (yark!), you want something that taste better!

It's weird!

[Krissypoo]

Tuesday, March 1, 2005

Cardio only day - walk/run ~ 1 hr

V12 Turbo @ 5:05

Meal 1 @ 5:45 AM: .5 cup oats, 1 scoop whey, 5 egg whites, .25 cup blueberries
Meal 2 @ 9 AM: 6 egg whites, snow peas, grapefruit
Meal 3 @ 12 PM: 3 oz salmon croquettes, roasted asparagus
Meal 4 @ 3 PM: 1 scoop whey, 1 tb natural PB, 1 unsalted brown rice cake
Meal 5 @ 6 PM: Grilled chicken breast, squash
Meal 6 @ 9 PM: 1 scoop Muscle Milk, 1 scoop whey

I like walking better...after a long day at work, it feels so good.

Helene, do you think the hour of walking is as good of a fat burner as the 30 or 40 minutes of running? :)

EDIT: Added a grapefruit to meal 2

[Krissypoo]

I know what you mean though, when your're not hungry you just don't want to eat chicken and vegetables (yark!), you want something that taste better!

It's weird!

EXACTLY!!!! Yesterday, my chicken was so dry. UGH. I was so turned off. I know why it was dry and it was my fault that I wasn't thinking to make the foil tent for the stupid grill.

I was even more disgusted with the chicken and myself because I wasted 3 breasts. I left them out too long and they were room temperature by the time I got to them. I need to try cooking something else. I think I have to go to the store tonight due to the dumb chicken incident, so I may buy some ground turkey to make the meatloaf you mentioned in your journal. It sounds good! That, and the spicy peanut chicken. THAT sounds great!

[VanillaBean_21]

Whenever I get bored with chicken, I will get some salmon or ostrich. Both are great! :D Ostrich is a little pricey but the salmon is much cheaper. I bought a 1lb fillet of salmon for only $2.50 I think.

[Krissypoo]

Whenever I get bored with chicken, I will get some salmon or ostrich. Both are great! :D Ostrich is a little pricey but the salmon is much cheaper. I bought a 1lb fillet of salmon for only $2.50 I think.

Thanks VB. :)

I eat lots of Salmon. Maybe once a day or so. I don't eat game, beef, pork...just chicken, turkey, and seafood. After being a vegetarian for years I found it hard to turn myself back on to beef and other strong meat flavors. I think I might get some fresh tuna to grill tonight for tomorrow. Either that, or tomorrow will be an egg eating day! I'll probably go through a dozen and a half if I don't buy the tuna!

[Krissypoo]

Wednesday, March 2, 2005

Meal 1 @ 6 AM: 6 egg whites, .5 cup oats, 1 scoop whey, 1 cup frozen peaches(no sugar added)
Meal 2 @ 9 AM: 1 scoop whey, 2 oz raw peanuts, grapefruit
Meal 3 @ 12 PM: 3 oz salmon croquette, 1 cup snow peas
Meal 4 @ 3 PM: .5 cup cooked rice, 1 cup broccoli, 4 oz spicy thai peanut chicken(Thanks Helene!)
Meal 5 @ 6:30 PM: Arroz con Pollo - the healthy way :)
Meal 6 @ 9 PM: 1 serving protein pudding

Training - Chest/Tris/Abs

Incline dumbbell press
Flat dumbbell flye supersetted with bench press
Pec deck flye

Two arm overhead extension supersetted with tricep pressdown
One arm overhead dumbbell extension supersetted with skull crushers

Giant sets - Rope crunch, oblique hanging knee raises, captain chair leg raises

This morning has been...GRRRRR. It's not even 7 and I am ready to go home. We've got an 80% chance of rain. I do not like sucky weather. I woke up this morning and my damn garbage disposal was leaking. Now, I have to call around and find a repairman. Hopefully, I can find someone to fix this crap fairly quickly. I don't want to spend my evening not able to cook!!! I knew I smelled something like stale water last night but I couldn't find it, but I found it this morning...under my kitchen sink. Home ownership was supposed to be rewarding!!! :(

EDIT: Added 1 serving of protein pudding to meal @ 12 PM. Working from home does have it's downsides. Ah well...at least I got some extra protein.

[angeleye]

I really read into your journal to giggle about your tanning comment, but Im too impressed with your drive and desire you write about to not give you the kudos you so properly deserve. VERY IMPRESSIVE! You are doing a fabulous job and its well worth commending. I would reccommend your journal to anyone who wants to know how to "dig deep". Ill continue to read and write so you know that this journal is benefiting us as well.

[Krissypoo]

I really read into your journal to giggle about your tanning comment, but Im too impressed with your drive and desire you write about to not give you the kudos you so properly deserve. VERY IMPRESSIVE! You are doing a fabulous job and its well worth commending. I would reccommend your journal to anyone who wants to know how to "dig deep". Ill continue to read and write so you know that this journal is benefiting us as well.

Thanks, Angel!!! See, my bad day is slowly getting better. That really helped brighten my day. I hope that I am working hard and doing well. It's so nice to see that others see it!

yea, that tanning comment. hehe. You saw the pics if you read through my journal. Was I wrong? Or was I right? I'd say I was right! ;)

[angeleye]

I like the fact that she said the darker the better! Bronze Beauties, I like that!
BTW - Im planning my meals at this second using your reciepes, your a God-send.

Do Your Thing Girl
"DYTG"
AMBER

[Krissypoo]

Amber,

Yep! The southern sun really does a do to me. I wish I could post this picture of me. I can't find it. I used to run 6 days a week at noon during the summer. What an idiot. By the time I went back to school, I was a completely different skin tone. I looked like I had been working outside all summer, cutting grass or something. I even keep a nice bronze tan in the winter!

Glad you like the recipes. I absolutely love to cook. I don't post a lot of recipes here because there is no real section set aside for it, but I do post them in the Recipes thread in the Nutrition forum.

[Helene]

Wednesday, March 2, 2005

Meal 1 @ 6 AM: 6 egg whites, .5 cup oats, 1 scoop whey, 1 cup frozen peaches(no sugar added)
Meal 2 @ 9 AM: 1 scoop whey, 2 oz raw peanuts, grapefruit
Meal 3 @ 12 PM: 3 oz salmon croquette, 1 cup snow peas
Meal 4 @ 3 PM: .5 cup cooked rice, 1 cup broccoli, 4 oz spicy thai peanut chicken(Thanks Helene!)
Meal 5 @ 6:30 PM: Arroz con Pollo - the healthy way :)
Meal 6 @ 9 PM: 1 serving protein pudding

Training - Chest/Tris/Abs

Incline dumbbell press
Flat dumbbell flye supersetted with bench press
Pec deck flye

Two arm overhead extension supersetted with tricep pressdown
One arm overhead dumbbell extension supersetted with skull crushers

Giant sets - Rope crunch, oblique hanging knee raises, captain chair leg raises

This morning has been...GRRRRR. It's not even 7 and I am ready to go home. We've got an 80% chance of rain. I do not like sucky weather. I woke up this morning and my damn garbage disposal was leaking. Now, I have to call around and find a repairman. Hopefully, I can find someone to fix this crap fairly quickly. I don't want to spend my evening not able to cook!!! I knew I smelled something like stale water last night but I couldn't find it, but I found it this morning...under my kitchen sink. Home ownership was supposed to be rewarding!!! :(

EDIT: Added 1 serving of protein pudding to meal @ 12 PM. Working from home does have it's downsides. Ah well...at least I got some extra protein.

Hi! wow your diet looks great! Did you post your protein pudding somewhere? If not can you :) The spicy thai chicken IS really good..

[Krissypoo]

Hi! wow your diet looks great! Did you post your protein pudding somewhere? If not can you :) The spicy thai chicken IS really good..

Hey Helene!

Yes, that chicken was gooood. I kept wanting to pick and pick at it. At some point it was smelling so good that I just walked away! I had to, it was great. I'll be making that again this weekend! I read in one of your journals about making the peanut sauce too hot. I just kept adding and kept adding the spice. I LOOOVE hot food. :) The spicier, the better. My mom has crawfish boils every once in a while during the spring, and if your lips don't swell and turn bright red that means the crawfish is not hot enough! ;)

I stole the pudding recipe from Sillyvent. :) I have another recipe for protein pudding too. This is SV's recipe:

2 cups skim milk
1 small box sugar free/fat free pudding
8 scoops whey powder

That's it! And it's sooo good!

And here is mine. You can probably add protein powder, but I didn't when I made it. I just copied it from the post I made:


1 brick of extra firm tofu (12 oz)
~1/3 cup skim milk
1 vanilla bean, split and scraped or 1 tsp vanilla
1/4 cup cocoa powder
splenda to taste

Run the tofu with some of the milk in the blender, along with the cocoa powder and splenda, until it get fairly smooth. Continue with milk until desired consistency. Chill for about an hour before eating.

This tastes GREAT with almonds or bananas and nonfat whipped cream.

Both are really really good, one is just a bit more time consuming, though you can be flexible with the second recipe

[Krissypoo]

Thursday, March 3, 2005

Cardio on empty stomach, no weights

5 minute warm up
20 minutes HIIT - this was killer...with a jump rope for a full 20 minutes, no rest! :)
5 minute cool down

Pre workout - V 12 Turbo
Meal 1 @ 5:15 AM: 6 egg whites, .5 cup oats, 1 scoop whey, 1 cup frozen no sugar added peaches
Meal 2 @ 8:15 AM: 4 oz spicy thai peanut chicken, 1 serving protein pudding,1 small pear
Meal 3 @ 11:30 PM: 5 oz ground turkey breast, roasted asparagus, .5 avocado
Meal 4 @ 2:30 PM: 5 oz ground turkey breast, roasted asparagus, .5 avocado
V12 Turbo @ 5:00 PM
Meal 5 @ 5:30 PM: 5 oz ground turkey breast, roasted asparagus
Meal 6 @ 8: 1 scoop Muscle Milk, 1 cup milk

Ha...look how repetitive. I had to use up the turkey today because I can't eat meat tomorrow.I figure it's worth it since it is a great source of lean protein. At least I seasoned and spiced it well! :)

I've realized something. I get way too excited when I know I am about to get my workout. I am getting my hair done today(YIPEE!!!) and I had to do cardio in the AM instead of the PM. I intended to start at 4:30, but I was awake at 3:30 wishing I could just do cardio right then. I just got up and took the creatine and layed back down until 4. Of course, I didn't sleep...I assume it's a good thing that I am so excited about this. The only bad thing is lack of rest...I'll try to get some tonight!

[Helene]

Thursday, March 3, 2005

Cardio on empty stomach, no weights

5 minute warm up
20 minutes HIIT - this was killer...with a jump rope for a full 20 minutes, no rest! :)
5 minute cool down

Pre workout - V 12 Turbo
Meal 1 @ 5:15 AM: 6 egg whites, .5 cup oats, 1 scoop whey, 1 cup frozen no sugar added peaches
Meal 2 @ 8:15 AM: 4 oz spicy thai peanut chicken, 1 serving protein pudding,1 small pear
Meal 3 @ 11:30 PM: 5 oz ground turkey breast, roasted asparagus, .5 avocado
Meal 4 @ 2:30 PM: 5 oz ground turkey breast, roasted asparagus, .5 avocado
V12 Turbo @ 5:00 PM
Meal 5 @ 5:30 PM: 5 oz ground turkey breast, roasted asparagus
Meal 6 @ 8: 1 scoop Muscle Milk, 1 cup milk

Ha...look how repetitive. I had to use up the turkey today because I can't eat meat tomorrow.I figure it's worth it since it is a great source of lean protein. At least I seasoned and spiced it well! :)

I've realized something. I get way too excited when I know I am about to get my workout. I am getting my hair done today(YIPEE!!!) and I had to do cardio in the AM instead of the PM. I intended to start at 4:30, but I was awake at 3:30 wishing I could just do cardio right then. I just got up and took the creatine and layed back down until 4. Of course, I didn't sleep...I assume it's a good thing that I am so excited about this. The only bad thing is lack of rest...I'll try to get some tonight!

Hi! Please don't do HIIT on an empty stomach! HIIT should be treated the same as a weight sessions nutition-wise. Read the following article that MsJewels posted in Karla's journal: http://forum.bodybuilding.com/showt...20&page=1&pp=30

Whats in the muscle milk, I'm curious? Whats the nutritional info?

Hélène

[Krissypoo]

Hi! Please don't do HIIT on an empty stomach! HIIT should be treated the same as a weight sessions nutition-wise. Read the following article that MsJewels posted in Karla's journal: http://forum.bodybuilding.com/showt...20&page=1&pp=30

Whats in the muscle milk, I'm curious? Whats the nutritional info?

Hélène

So the HIIT was a bad idea. What can I do in the AM in the house? I did that at 4 AM and I can't safely go walking alone at 4 AM. Would a moderate intensity step video be ok? Or what can I eat before HIIT that won't be too heavy?

Muscle Milk is creatine, casein, CLA, and some other healthy fats. I talked to the body builder at the store from which I bought it. He recommended that I only take it before bed. I try to keep my fats low during the day if I am going to drink that because of the fat content. It has 18 g per serving, 384 calories, 6 g carbs, 36 g protein. I only take half a serving with water or skim milk or .25 cup cottage cheese. It is by far the best tasting protein I have ever had. Hell, with that much fat it better be!

[Krissypoo]

Friday, March 4th, 2005

Cardio - 30 minutes moderate steady state

Leg/Shoulders (yessss!)

Walking lunge
Barbell squat
Romanian deadlift
Standing calf raise
Seated calf raise

Dumbbell shoulder press supersetted with dumbbell lat raise
Bench rear lat raise

Meals will likely be horrible today. I've been on the go like crazy. I have no idea what I am eating for most of my meals, but I will post what I know and do my best to make the meals I don't know right. Anyway, here goes...

Before cardio @ 3:45 AM: V12 Turbo
Meal 1 @ 5:15 AM: .75 cup egg replacement, .5 cup oats, 1 scoop whey, 1 small apple, .25 cup skim milk, coffee
Meal 2 @ 8:45 AM: 1 scoop whey, 1 cup skim milk, 1 serving pistachios
Meal 3 @ 12:30 AM: 5 oz grilled mahi mahi, steamed veggies
Meal 4 @ 2:30 PM: 2 brown rice cakes, 1 tbl natural PB
Before lifting @ 3:15 PM: V12Turbo
Meal 5 @ 4:30 1 brown rice cake, 1 tsp natural PB, honey tangerine
Meal 6 @ 8:00 Pm: I have no idea

Okay, today is just crazy. I had to get up and do cardio this morning because I have too much crap to do today. Being the wonderful(and gullible ;)) sister that I am, I agreed to pick up my sister's boyfriend and his friend after my lift session. After I pick them up, I have to pick up my sister and her friend. We are all going to see Alicia Keys tonight(YAYAYAYAYAYAYAY!!!!). I was able to get seats in the NFL box(DO NOT ASK ANY QUESTIONS! :)) where they serve free food and alcohol. This should be interesting, but I fully intend to sneak in some of my own food. I don't want to eat the greasy, cheesy crap they have there.

I would have cooked yesterday, but of course I spent 4 and a half hours at the beauty shop. My cut is GREAT and I love it, but dizamn. 4 and a half hours? Needless to say, I couldn't cook last night for today. I did stay on my plan yesterday though, with the exception of meal 6 in which I had protein pudding and almonds before bed.

[Helene]

Friday, March 4th, 2005

Cardio - 30 minutes moderate steady state

Leg/Shoulders (yessss!)

Walking lunge
Barbell squat
Romanian deadlift
Standing calf raise
Seated calf raise

Dumbbell shoulder press supersetted with dumbbell lat raise
Bench rear lat raise

Meals will likely be horrible today. I've been on the go like crazy. I have no idea what I am eating for most of my meals, but I will post what I know and do my best to make the meals I don't know right. Anyway, here goes...

Before cardio @ 3:45 AM: V12 Turbo
Meal 1 @ 5:15 AM: .75 cup egg replacement, .5 cup oats, 1 scoop whey, 1 small apple, .25 cup skim milk, coffee
Meal 2 @ 8:45 AM: 1 scoop whey, 1 cup skim milk, 1 serving pistachios
Meal 3 @ 12:30 AM: 5 oz grilled mahi mahi, steamed veggies
Meal 4 @ 2:30 PM: 2 brown rice cakes, 1 tbl natural PB
Before lifting @ 3:15 PM: V12Turbo
Meal 5 @ 4:30 1 brown rice cake, 1 tsp natural PB, honey tangerine
Meal 6 @ 8:00 Pm: I have no idea

Okay, today is just crazy. I had to get up and do cardio this morning because I have too much crap to do today. Being the wonderful(and gullible ;)) sister that I am, I agreed to pick up my sister's boyfriend and his friend after my lift session. After I pick them up, I have to pick up my sister and her friend. We are all going to see Alicia Keys tonight(YAYAYAYAYAYAYAY!!!!). I was able to get seats in the NFL box(DO NOT ASK ANY QUESTIONS! :)) where they serve free food and alcohol. This should be interesting, but I fully intend to sneak in some of my own food. I don't want to eat the greasy, cheesy crap they have there.

I would have cooked yesterday, but of course I spent 4 and a half hours at the beauty shop. My cut is GREAT and I love it, but dizamn. 4 and a half hours? Needless to say, I couldn't cook last night for today. I did stay on my plan yesterday though, with the exception of meal 6 in which I had protein pudding and almonds before bed.


Your workout looks really good! Walking lunges are killers! What poundage of dumbell's are you holding in each hand? I'm up to 35lb in each hand and the next day my butt is just yelling! Try going as heavy as you can. YOu wake up at 3:45am, my god you are crazy! :) You didn't eat before cardio today right? I was thinking, maybe you could try drinking a protein shake with an apple of a shake with mixed berries in it and yogurt? Or if you find it's too heavy at least have a protein shake..(even though I don't like protein shakes alone)

Try not to have fat in your post workout meal (peanut butter), fat slows digestion and that's not what you want post-workout. Also, no protein in that meal ? And not enough carbs in your post-workout meal IMO. Ok today not good post-workout meal :) Oh! and no protein in your 2:30 meal either! Bad Bad.. Okay you said that today was not good eating-wise so I'll forget today :)

Have fun at your concert. Before an event, I always tell myselft I'll be good but after when I get there I just say screw it and eat what I want :( That's okay once in a while though. Later..Hélène

[Krissypoo]

I lunge with 40's. I would go higher, but I can't hold on to the darned things. My lower body is pretty strong. I looove making my muscles scream and burn. Wednesday I did chest and Tri's and used pyramids. Ok...my upperbody is not THAT strong, but I pyramided bench press with 65, 75, 85 and back down. I would have and could have gone higher but I have no spotter. The whole time I just keep thinking, "Tear those suckers up and make them grow!"

Don't forget today eating wise! It actually got better! This is intersting...comical almost. I didn't eat as planned! Just Kidding. I knew I wouldn't, but it ended up being better. So, I ate 2 brown rice cakes and 1 tbl peanut butter at 12:30 and grilled mahi mahi and a HUGE salad with loads of veggies at 2:30. MUCH BETTER. I will change my post workout meal. I'll bring my protein pudding mixed up with some oats. No fats there to slow down absorption. I have chocolate today. YUM! And when I get home I'll throw together some salmon croquettes and some broccoli or green beans.

I'll make a shake the night before and drink it before I start cardio. I don't want to lose any muscle! I always feel nauseous if I eat too much of anything before cardio. I'll drink it tomorrow morning before I do cardio...I want to go walking! I just hope that it doesn't rain when I get up to do it.

Yes ma'am...3:45. I'm telling you. I get excited about training. A nervous excitement that won't let me sleep! It's great! I hope I stay like this forever!

[Helene]

I lunge with 40's. I would go higher, but I can't hold on to the darned things. My lower body is pretty strong. I looove making my muscles scream and burn. Wednesday I did chest and Tri's and used pyramids. Ok...my upperbody is not THAT strong, but I pyramided bench press with 65, 75, 85 and back down. I would have and could have gone higher but I have no spotter. The whole time I just keep thinking, "Tear those suckers up and make them grow!"

Don't forget today eating wise! It actually got better! This is intersting...comical almost. I didn't eat as planned! Just Kidding. I knew I wouldn't, but it ended up being better. So, I ate 2 brown rice cakes and 1 tbl peanut butter at 12:30 and grilled mahi mahi and a HUGE salad with loads of veggies at 2:30. MUCH BETTER. I will change my post workout meal. I'll bring my protein pudding mixed up with some oats. No fats there to slow down absorption. I have chocolate today. YUM! And when I get home I'll throw together some salmon croquettes and some broccoli or green beans.

I'll make a shake the night before and drink it before I start cardio. I don't want to lose any muscle! I always feel nauseous if I eat too much of anything before cardio. I'll drink it tomorrow morning before I do cardio...I want to go walking! I just hope that it doesn't rain when I get up to do it.

Yes ma'am...3:45. I'm telling you. I get excited about training. A nervous excitement that won't let me sleep! It's great! I hope I stay like this forever!

I'll have to lunge with 40's then tomorrow!! :D Do you have hand straps? I have some but never really use them, but I have to start using them for back day (deadlift). I have to use them more to get use to them. I hope I always stay motivated too, sometimes I'm scared that it will go away. Wow 3:45..what time do you go to bed?

[Krissypoo]

I'll have to lunge with 40's then tomorrow!! :D Do you have hand straps? I have some but never really use them, but I have to start using them for back day (deadlift). I have to use them more to get use to them. I hope I always stay motivated too, sometimes I'm scared that it will go away. Wow 3:45..what time do you go to bed?

Do it, Helene! My a$$ is on fire today! You'll love it. Tell me how you like them. :)

I don't have hand straps. Should I get some? I intend to go to the sporting goods store today to get some new training shoes and maybe some more protein. If they will help me with holding the weights, I will definitely buy some. I need them for leg day...I Romanian deadlifted 145 yesterday! And I know I could have lunged with those 45's.

You are not allowed to become unmotivated. I need you! You help motivate me...maybe if you lose motivation, I can help motivate you? You'll never need it...I don't believe that. I won't believe that!

Well...LOL I try to get in bed by 8 or 8:30. It depends on how much I have to do. These past few days have been a mess because I have been so busy. I'm going to get more sleep this week because I am joining a new gym and can go to the gym whenever I want and I will have more options. I'll still try for 8. I won't have to wake up until 4 or 4:30 now because the new place opens at 5. It will be two-a-days for a few weeks, at least until the spring really gets here.

[Krissypoo]

Sunday, March 5th, 2005

20 minutes HIIT w/5 minte warmup and 5 minute cool down

Meal 1 @ 8 AM- 1 serving protein pudding, .25 cup oats (preworkout)
V12 Turbo @ 9:00 AM
Meal 2 @ 10:00 AM- 1 homemade oatbran muffin, 1 scoop whey, 1 banana, 1 tsp PB (postworkout)
Meal 3 @ 1:00 PM- 5 oz grilled chicken, 1 cup cabbage salad
Meal 4 @ 4:00 PM - 3 oz salmon croquettes, 1 cup broccoli
Meal 5 @ 7:00 PM - 5 oz grilled chicken breast, 1 chinese eggplant
Meal 6 @ 10 PM - 1 serving protein pudding

I got to sleep in! I slept until 7:15!!!! I was so geeked. I didn't want to get out of bed at all.

I know the post workout PB might have been bad, but I wanted it! I did drink the whey and then wait to eat the food a few minutes later. Everything else looks pretty good. I might add ap iece of fruit to meal 3.

I resisted temptation yesterday at the concert. I ate lots of raw veggies and fruit and peanuts and a few roasted veggies and a load of water. I was thoroughly satisfied. They had fried chicken, fried, fish, roasted veggies, mashed potatoes, gumbo, meatballs...all sorts of stuff. THEN, they had ice cream for dessert! And free alcohol. I didn't drink, though I did think of having some red wine. I didn't even feel like I needed it.

Today, one of my friends wants to have a tequila cheat. I don't know if I really want to do it, but we will see. I don't like drinking anymore...

[Helene]

Do it, Helene! My a$$ is on fire today! You'll love it. Tell me how you like them. :)

I don't have hand straps. Should I get some? I intend to go to the sporting goods store today to get some new training shoes and maybe some more protein. If they will help me with holding the weights, I will definitely buy some. I need them for leg day...I Romanian deadlifted 145 yesterday! And I know I could have lunged with those 45's.

You are not allowed to become unmotivated. I need you! You help motivate me...maybe if you lose motivation, I can help motivate you? You'll never need it...I don't believe that. I won't believe that!

Well...LOL I try to get in bed by 8 or 8:30. It depends on how much I have to do. These past few days have been a mess because I have been so busy. I'm going to get more sleep this week because I am joining a new gym and can go to the gym whenever I want and I will have more options. I'll still try for 8. I won't have to wake up until 4 or 4:30 now because the new place opens at 5. It will be two-a-days for a few weeks, at least until the spring really gets here.

I'm not that sore on legs today..that sucks! BUT I know that soreness is not an indicator of a good workout so..sometimes I'm really sore and sometimes I'm not..I still had a good workout.

Hand straps are good if used correctly and for the right reasons. I have to start using them for a couple of exercices like deadlifts, lunges... But I see way too many people in the gym using them for every exercice, it can get riduculous, you still have to have a good grip. You should buy some.

I won't become unmotivated don't worry :) I think once you are passed the 1 year of consistent training, you are passed the point of quiting. (Maybe earlier for some..)

Wow your good, in bed by 8pm! I try to by 9:00pm but it's not always easy.

[jeni5.0]

hey, you all can help me stay motivated to. :) i need it, especially if i have a bad day. my commitment and willpower just go out the window sometimes.

in bed before9??.....im lucky to be in bed before 1am. i need to work on that, but i work sometimes until 11-12, so its hard.

i bought the ingredients for the muffins, finally. but i could only get frozen blueberries. im excited to try them.

[Krissypoo]

hey, you all can help me stay motivated to. :) i need it, especially if i have a bad day. my commitment and willpower just go out the window sometimes.

in bed before9??.....im lucky to be in bed before 1am. i need to work on that, but i work sometimes until 11-12, so its hard.

i bought the ingredients for the muffins, finally. but i could only get frozen blueberries. im excited to try them.

Yep, in the bed before 9. Waking up at 4 is no easy task! I wanted to shoot the alarm this morning, but I managed. I feel some sense of accomplishment when I get in the bed early. I feel like I've REALLY done something big. Ha!

Frozen blueberries are fine. I looooove blueberries. They will be great! Enjoy them...I do!

[Krissypoo]

I'm not that sore on legs today..that sucks! BUT I know that soreness is not an indicator of a good workout so..sometimes I'm really sore and sometimes I'm not..I still had a good workout.

Hand straps are good if used correctly and for the right reasons. I have to start using them for a couple of exercices like deadlifts, lunges... But I see way too many people in the gym using them for every exercice, it can get riduculous, you still have to have a good grip. You should buy some.

I won't become unmotivated don't worry :) I think once you are passed the 1 year of consistent training, you are passed the point of quiting. (Maybe earlier for some..)

Wow your good, in bed by 8pm! I try to by 9:00pm but it's not always easy.

You're right...soreness doesn't mean much. When you see that booty getting higher and higher...THAT means something! :)

I did end up buying straps this weekend. And some new training shoes. YAY! I know I need the straps for deadlifts and lunges. I don't think I need them for anything else. There's not much else that I do that requires them. Now, I can't wait until Friday so that I can grip those 45's and do walking lunges. Woohoo!

Yea, I'm an early bird. Last night my friend called me at about 9:15 and I was completely knocked out. I don't know if he caught on or not, but I'm sure he realized it after I didn't respond to a few questions right away :)

[Krissypoo]

Monday, March 7, 2005

Cardio 20 minutes HIIT @ 4:30 AM

Back/Bis/Abs

Reverse Lat Pulldown supersetted with EZ bar row
One arm standing low row supersetted with Dumbbell pullovers

Barbell curl supersetted with Prone incline curl
Alernate dumbbell curl supersetted with Incline hammer curl

Abs

3 Giant sets - machine crunch, bicycles, reverse crunch
3 sets stomach vaccums @ 60 secs

V12 Turbo @ 4 AM
1 scoop whey @ 4:30 - precardio
Meal 1 @ 5:45 AM - 1 c egg replacement, .5 cup oats, 1 scoop whey, .5 cup blueberries
Meal 2 @ 9 AM - 4 oz grilled chicken, 1 cup broccoli, .5 oz fat free cheese, 1 pummelo
Meal 3 @ 12 PM - 4 oz grilled chicken, 1 cup broccoli, .5 oz fat free cheese
Meal 4 @ 3 PM - 3 oz grilled chicken, .5 oz fat free cheese, 1 whole wheat tortilla - Preworkout
Meal 5 @ 5:30 PM - 1 homemade protein bar(cinnamon raisin :))
Meal 6 @ 7 PM - 3 oz salom croquettes, 1 small summer squash, 1 tb PB

I'm loving the AM cardio! And I get to join a new gym today. :)

I did not post this weekends' meals for a reason. I didn't eat enough. I ate good food, just not enough. It was shameful. I was really busy and ate chicken breast and veggies and oats and fruit, just not enough food. Ah well. I guess that is better than binging?

[Helene]

There's not much else that I do that requires them.

Ya well I see people using them for everything! I even saw a guy using them to do side laterals with 12.5lbs! Some people just train riduculously sometimes..the same thing for weight belts some guys just walk around in the gym with that thing when it's their Biceps and tricep day..



Yea, I'm an early bird. Last night my friend called me at about 9:15 and I was completely knocked out. I don't know if he caught on or not, but I'm sure he realized it after I didn't respond to a few questions right away :)

I like going to bed early too :) Sometimes on friday nights I feel like going to bed around 9pm!

[Krissypoo]

Cardio: Moderate cardio ~ 1 hr

I get to do that in the PM. I even slept until 5 this morning! :)

Meal 1 @ 6 AM: .5 cup oats, 1 scoop soy protein, 1 cup egg replacement, .5 cup blueberries
Meal 2 @ 9 AM: grilled chicken, 1 sauteed summer squash
Meal 3 @ 12 PM: spicy thai peanut chicken, 1 cup broccoli
Meal 4 @ 3 PM: 1 oz peanuts, 1 large apple
Meal 5 @ 6:30 PM: grilled ginger chicken, grilled chinese eggplant
Meal 6 @ 9 PM: 1 serving protein pudding (maybe)

I'll eat meal 6 only if I am hungry and awake. I have to go to bed early tonight because I have to get up in the AM to do HIIT.

I joined my new gym! Less than 300 dollars for the whole year and no sign up fee. I thought it was a good deal. Plus, it's small and not crowded. I met my brother there at peak time yesterday and NO ONE was there. Perfect!

I have to keep my diet REALLY REALLY clean for the next 6 weeks. Cutting out that coffee will help. My friend invited me to go to Miami with her and a couple of her friends. We are staying ON South Beach! Bikini weather came sooner than I thought it would! This is sooo much motivation to train hard and clean up my diet.

Helene, I feel like my Bicep workout is lackluster. You said you liked yours and didn't feel the need to make them any bigger. What do you feel are the best bicep exercises?

[Helene]

I'll eat meal 6 only if I am hungry and awake. I have to go to bed early tonight because I have to get up in the AM to do HIIT.

What happened to always having a 6th meal? Can't you eat your 5th meal around 5 and then your 6th at 7? something like that?



Helene, I feel like my Bicep workout is lackluster. You said you liked yours and didn't feel the need to make them any bigger. What do you feel are the best bicep exercises?

All I do for biceps is about 8 sets and I like: BB curls and Preacher curls. Or sometimes I switch preacher curls for incline DB curls.

[Krissypoo]

What happened to always having a 6th meal? Can't you eat your 5th meal around 5 and then your 6th at 7? something like that?



All I do for biceps is about 8 sets and I like: BB curls and Preacher curls. Or sometimes I switch preacher curls for incline DB curls.

It's the waking up so early that makes me go to bed so early. I could still eat the protein pudding. HIIT in the AM is what makes the hours get switched around a bit. The earliest I can have my 5th meal today is roughly 6 o clock, depending on how long it takes for the food to get done and how long it takes me to finish cardio this afternoon. If I can get the food done at 6, I'll definitely eat a 6th meal. I always eat a 6th meal on my lifting days.

Do you think it is okay to eat RIGHT before bed? Like eat then go straight to bed?

Do you think 21's have any benefit? Yesterday I did 3 sets of 21's, hammer curls, and alternate DB curls. The gym was too crowded to do what I had planned.

[Helene]

It's the waking up so early that makes me go to bed so early. I could still eat the protein pudding. HIIT in the AM is what makes the hours get switched around a bit. The earliest I can have my 5th meal today is roughly 6 o clock, depending on how long it takes for the food to get done and how long it takes me to finish cardio this afternoon. If I can get the food done at 6, I'll definitely eat a 6th meal. I always eat a 6th meal on my lifting days.

I know what you mean but don't forget you are waking up sooo early so you need more food, especially if you are doing weights + cardio! Maybe try eating every 2 hours in the AM so have more meals earlier..



Do you think it is okay to eat RIGHT before bed? Like eat then go straight to bed?

I think it's okay but some people might say the opposite. Try it and see. I think it's fine. When I forget to eat and it's time for bed I eat right before.



Do you think 21's have any benefit? Yesterday I did 3 sets of 21's, hammer curls, and alternate DB curls. The gym was too crowded to do what I had planned.

I don't do 21's and never did. I don't really see the point. Maybe once in a while for the squat since when you do 21's your suppose to take a weight you can do 12 times but do 21's instead. Are you applying the same principle for biceps??

I just keep everything simple and don't usually do 21's, drop sets and all those fancy things..I tell myself that to build muscle you have to overload them by lifting heavy and lose fat with the diet(period) :)

But that's just my opinion...

[Krissypoo]

I know what you mean but don't forget you are waking up sooo early so you need more food, especially if you are doing weights + cardio! Maybe try eating every 2 hours in the AM so have more meals earlier..


I will do this...and enjoy it! :)



I don't do 21's and never did. I don't really see the point. Maybe once in a while for the squat since when you do 21's your suppose to take a weight you can do 12 times but do 21's instead. Are you applying the same principle for biceps??

yes, that's what I do. I don't do them all the time, just every few weeks. Hopefully joining a gym with more options will allow me to lift a little more efficiently and progressively.


I just keep everything simple and don't usually do 21's, drop sets and all those fancy things..I tell myself that to build muscle you have to overload them by lifting heavy and lose fat with the diet(period) :)


I'll remember that. I do some "fancy" stuff sometimes. :) Like I do pyramids and just completely burn out on the last set. It really makes me sweat. Simple seems to be best here though. Simple, compound moves make all the difference! I'll keep this in mind for my workout next time. I get to change them up again next week. :)

[mommykuce]

There's nothing wrong with eating right before bed if your stomach can handle it. I personally can't because I get a stomach ache no matter what it is that I eat. I usually eat my last meal 1 hr before bed.

[Krissypoo]

I'll eat before bed then. Protein pudding. :) Or a scoop of Muscle Milk in cottage cheese. Now, THAT is good!

[Helene]

I'll eat before bed then. Protein pudding. :) Or a scoop of Muscle Milk in cottage cheese. Now, THAT is good!

I think you should go for the Muscle milk + cottage cheese. The protein pudding looks good but I wouldn't really use it as a meal? Do you know how many calories per serving approx? I would use it more as a desert or as a craving quencher? What do you think?

[Krissypoo]

I think you should go for the Muscle milk + cottage cheese. The protein pudding looks good but I wouldn't really use it as a meal? Do you know how many calories per serving approx? I would use it more as a desert or as a craving quencher? What do you think?

There are about 200 calories in the protein pudding, about 250 in the Muscle Milk and cottage cheese. The MM and CC has a lot more fat due to the fat content of the MM, but for good reason. I'm never as hungry in the AM when I have that at night as opposed to the pudding.

I think you are right...but do you think the fat will hurt me, eventhough it is good fat? It's like 9 grams of fat for one scoop, 180 calories or so, 18 grams protein.

[Krissypoo]

Cardio: 20 minutes HIIT

Chest/Triceps/Abs

Incline DB press
Pec dec flye
Bench press

Dips
Nosebreakers
Rope pressdowns

Rope crunch
Bicycles
Captain chair knee raises

PreHIIT - V12 Turbo, 1 scoop whey(30 minutes after V12)

Meal 1 @ 5:45 AM: 1 cup egg replacement, .5 cup oats, 1 scoop whey, .5 cup blueberries
Meal 2 @ 9:00 AM: 5 oz grilled ginger chicken, grilled chinese eggplant, 1 medium plum
Meal 3 @ 12 PM: 5 oz spicy thai peanut chicken, green beans
Meal 4 @ 3 PM: 1 scoop whey, 1 brown rice cake, 25 grapes
Meal 5 @ 5:30 PM: 1 homemade protein bar
Meal 6 @ 8:00 PM: 3 oz salmon croquettes, broccoli

[angeleye]

Your day looks awesome! So much so, Im going to model my day (Chest/Tri Also) very simillar.
Hey - just curious, how is your competitor doing? You know the one who is already sick "wit" your discipline, already!

[Krissypoo]

Your day looks awesome! So much so, Im going to model my day (Chest/Tri Also) very simillar.
Hey - just curious, how is your competitor doing? You know the one who is already sick "wit" your discipline, already!

HAHA. I didn't want to put "wit" because I didn't want anyone to get confused. You understand me! LOL

I have no idea how he is doing. He got his body fat tested and, according to him, got a horrible test. He said the guy did it all fast, through his shirt. He says that it can't be accurate, so we don't know what his real percentage is as of now. I'm going to talk to the guy at the gym today and see if I can get my BF test on Friday or Saturday.

I have no excuse for losing this contest. Me? In Miami? In 5 weeks? You KNOW how Miami is. I fully intend to pack light, if you know what I mean. My diet has been on point these last few days, my cardio has been great, and my training has been hard. I can't slack!

Can you tell that my motivation and energy is through the roof right now? :)

[Helene]

Meal 2 @ 9:00 AM: 5 oz grilled ginger chicken

Is that easy to make? Would you have the recipe? :)
I'm looking for more chicken recipes that are really easy to make..

[Krissypoo]

Is that easy to make? Would you have the recipe? :)
I'm looking for more chicken recipes that are really easy to make..

Yep yep! Here you go...Kristin's secrets:

3 cloves garlic, crushed and chopped
2 tablespoons ginger, crushed and chopped
3 tablespoons soy sauce(I use Braggs Liquid Aminos)
1 green onion, chopped
1 tablespoons red pepper flakes

Place all of these in a bag, along with two chicken breast. Let marinate overnight. You can grill or bake these, I grill them. The chicken comes out sooo juicy and moist!

Let me know what you think of it! Did you see my spicy buttermilk grilled chicken recipe? That one is good too.

.5 cup buttermilk
1 tablespoon hot sauce
2 chicken breast

Let marinate overnight and grill or bake. The buttermilk gives it a sweet and tangy flavor. Buttermilk is naturally lowfat also. This is one of my favorites.

[taifighter]

just found your journal after the BFFM post....and I saw your pics, you look great!!
I'll have to go back and read through all of it and steal all your great workouts and meals, hahaha :)
~tai

[Helene]

Yep yep! Here you go...Kristin's secrets:

3 cloves garlic, crushed and chopped
2 tablespoons ginger, crushed and chopped
3 tablespoons soy sauce(I use Braggs Liquid Aminos)
1 green onion, chopped
1 tablespoons red pepper flakes

Place all of these in a bag, along with two chicken breast. Let marinate overnight. You can grill or bake these, I grill them. The chicken comes out sooo juicy and moist!

Let me know what you think of it! Did you see my spicy buttermilk grilled chicken recipe? That one is good too.

.5 cup buttermilk
1 tablespoon hot sauce
2 chicken breast

Let marinate overnight and grill or bake. The buttermilk gives it a sweet and tangy flavor. Buttermilk is naturally lowfat also. This is one of my favorites.

Just a few questions on the 1st recipe: You use real ginger roots? can you use powder? And what are red pepper flakes, do you buy that at the grocery store? Do you mean the vegetable or salt and pepper kind of pepper? (sorry stupid question).

Thanks.

[Krissypoo]

Just a few questions on the 1st recipe: You use real ginger roots? can you use powder? And what are red pepper flakes, do you buy that at the grocery store? Do you mean the vegetable or salt and pepper kind of pepper? (sorry stupid question).

Thanks.

I used fresh, never tried it with powder. I assume the powder would be just as good. Red pepper flakes you buy in the grocery store with the spices. They are bigger than regular black pepper and spicy! :)

[Krissypoo]

Cardio: 1 hour moderate on elliptical
No weights

V12 Turbo @ 5:00 AM
Meal 1 @ 5:45 AM: .5 cup blueberries, .5 cup oats, 1 cup egg replacement, 1 scoop whey
Meal 2 @ 9 AM: 5 oz lemon-rosemary chicken breast, 1.5 brussel sprouts
Meal 3 @ 12 PM: Spicy Thai peanut chicken, 1 cup broccoli
Meal 4 @ 3 PM: 1 scoop whey, 3 oz lemon-rosemary chicken breast, 1 oz peanuts
V12 Turbo @ 4:00 PM
Meal 5 @ 5:30 PM:.5 cup cottage cheese
Meal 6 @ 7:30 PM:4 oz ground turkey, 1 oz fat free cheese, sauteed summer squash

I may add something to meal 5, but I don't know right now. I forgot my fruit at home for meal 2, but I may go home and get it.

[Rebekah]

You really are quite creative with your food. I am so bland compared to you. Looks like you are really sticking to your goal....what happens on May 1,
if you don't mind me asking?

[Krissypoo]

You really are quite creative with your food. I am so bland compared to you. Looks like you are really sticking to your goal....what happens on May 1,
if you don't mind me asking?

I have to be creative with my food. I get bored very easily and this is the only way that I can stick to my diet. I post recipes all over the place. In here, sometimes in Helene's journal if she asks, and in the Recipe's portion of the Nutrition forum. You are not bland! I like to experiment. Tonight i am cooking turkey enchiladas, but I am not allowed to eat them until tomorrow after I lift. I don't even spend that much time in the kitchen. With the lemon-rosemary chicken you season and prepare it, stick in the oven, and walk away. That's it! Same with the brussel sprouts. You can get other things done while your food is cooking instead of standing over the pots and pans in the kitchen.

I have a bet with a friend. It's who can gain the most muscle mass in 8 weeks. We are both on an 8 week cycle of SAN V12 Turbo. I'm ready to kick some azz on this one. Plus, with Miami coming up I am uber-motivated!

[Rebekah]

I know what you mean, I love having a goal to reach in a certain time. It gives you a little kick in the booty. I noticed that you asked a question about the one workout in "Burn the Fat, feed the Muscle"....did you purchase that e-book? If so, how is it?

[Krissypoo]

I know what you mean, I love having a goal to reach in a certain time. It gives you a little kick in the booty. I noticed that you asked a question about the one workout in "Burn the Fat, feed the Muscle"....did you purchase that e-book? If so, how is it?

I like it! Great nutrition advice. They have good cardio routines and a few weight training schedules. I'm a little leery of the weight schedule being overtraining, but I am going to stick to my current schedule for now and see if I need to change over to that schedule in another few weeks.

[Rebekah]

Good luck

[tigercat24]

just wanted to say hi and thanks for the cookie recipie:) I LOVE almond butter. I never buy it though anymore because i eat it all:(lol Anyway i will try it this weekend forsure-just have to buy the almond butter. Hmm maybe i'll make tons of these things to use to almond butter up and freeze em' so i don't eat them all..lol
do you know if they freeze well??
Question:I am trying to zigzag my carbs/cals and you mentioned thats what you do??!! I'll read through some of your journals later(i'm at work and typing in between) bad me..lol-
and is this working for you???
Have a great day..
Dee

[tigercat24]

hello there,
ok made those almond joy cookies last night-used the whole jar of almond butter up too:) they were really yummy-had ONLY one I swear..lol-I thank you again for the recipie.But I do have a question- Mine were really fragile though-is that your end result when you make em'???
Have a great weekend,
:=Dee

[Krissypoo]

hello there,
ok made those almond joy cookies last night-used the whole jar of almond butter up too:) they were really yummy-had ONLY one I swear..lol-I thank you again for the recipie.But I do have a question- Mine were really fragile though-is that your end result when you make em'???
Have a great weekend,
:=Dee

I made them last night too! I ate a few with my night meal(I had to switch my meals around). Anyway, they are a little delicate. You can't cook them too long or else they just crumble. You have to cook them about 8 or 9 minutes and let them cool on the cookie sheet. They keep cooking that way and get nice and firm. You may have to play with the cooking times. My oven probably varies from yours.

Try them again with peanut butter :) Ok, I'll stop playing devil's advocate now...

[Krissypoo]

NO CARDIO DAY!!! :)

Legs/Shoulders/Abs

Walking lunge(I did them with 45s!!!)
Romanian deadlift
Squat(1 set of box, 4 sets parallel)

Front lat raise
Overhead press
Bent rear lat raise

Rope crunch
Bicycles
Captain chair knee raises

Meal 1: .5 cup oats, 1 cup egg replacement, 1 scoop whey, .5 cup blueberries
Meal 2: Homemade cinnamon raisin protein bar
Meal 3: Grilled shrimp, scallops, salmon, and mahi, grilled asparagus, salad with lemon juice, 10 cashews
Meal 4: tofu, spinach, 1 scoop whey(SHAKE! :))
Meal 5: Grilled tuna, broccoli
Meal 6: .5 cup cottage cheese, 1 scoop Muscle Milk

Today is BEAUTIFUL in Houston!!! I am so happy to see this weather! I even tried on a bikini. LOL I didn't buy it because my body is not ready for that yet, but the weather was so nice that it didn't even bother me. Plus, I got a huge compliment from the personal trainer at my gym. I was doing deadlifts and he told me he was impressed that I was doing them and the weight I was lifting! He thought I was a basketball player. If I look that athletic(not quite lean, I know I know) I am sooo geeked!

[Jennifer-Lynn]

I got a huge compliment from the personal trainer at my gym. I was doing deadlifts and he told me he was impressed that I was doing them and the weight I was lifting! He thought I was a basketball player. If I look that athletic(not quite lean, I know I know) I am sooo geeked!

Isn't that nice! a few weeks ago a girl I don't know at the gym asked me if I was a weight lifter..it made me smile because she could tell :) Keep it up your doing great and in no time you'll be sportin that bikini even though I am sure you could right now!

[tigercat24]

me again..lol
I just read your whole journal and I have to say you look great and are really motivating:) keep it up!!
I love to cook also, but since my new diet I've stopped because it gets me into trouble..lol-once i made a protein bar or a muffin(clean foods) i could eat the whole thing up in one sitting:)
:=D

[aprilai]

NO CARDIO DAY!!! :)
Front lat raise
Overhead press
Bent rear lat raise


are these done in order? if they are, then you should be doing the overhead press before the front lat raise. also, your front delts are hit pretty hard by the overhead press already, the front lat is redundant.


Today is BEAUTIFUL in Houston!!! I am so happy to see this weather! I even tried on a bikini. LOL I didn't buy it because my body is not ready for that yet, but the weather was so nice that it didn't even bother me. Plus, I got a huge compliment from the personal trainer at my gym. I was doing deadlifts and he told me he was impressed that I was doing them and the weight I was lifting! He thought I was a basketball player. If I look that athletic(not quite lean, I know I know) I am sooo geeked!

wow, so it's looking gorgeous in houston as well? the weather is incredibly beautiful here in seattle too. i LOVE spring, don't you? it's the PERFECT season!! especially that i can finally take out my spring clothes now!! i've stocked them away during the winter and i can't wait to put them on!!

[Krissypoo]

are these done in order? if they are, then you should be doing the overhead press before the front lat raise. also, your front delts are hit pretty hard by the overhead press already, the front lat is redundant.


I do them in that order. So the front lat raise is not neccessary? What do you suggest for shoulders?

[Krissypoo]

me again..lol
I just read your whole journal and I have to say you look great and are really motivating:) keep it up!!
I love to cook also, but since my new diet I've stopped because it gets me into trouble..lol-once i made a protein bar or a muffin(clean foods) i could eat the whole thing up in one sitting:)
:=D


:) Thanks for the compliment. I get so down sometimes...like today. I am so bloated that I don't know what to do with myself. Tomorrow, I check my weight and body fat. I'm nervous. I want so badly to get this right, but it's hard when no one else cares or is interested. I feel like I am all alone in this, outside of the boards. Today, I was out with my mom looking at bathing suits and she said, "I don't get why you are so concerned. You look fine." But I don't...or at least I don't think so. I think I am just frustrated right now...

You can still cook, just make it good for you! I cook and just partition things off in containers and I know not to eat this or that. It's only why I have a big container or something that I get in trouble. And I freeze the muffins...WAY too addictive! :)

[SC1]

Hi, Kris. Sorry I haven't been able to stop by sooner. But I do have to say that your journal is very inspiring. I love your workout plan and your attitude!

So is it incredibly obnoxious to ask you to post some pics? I need more inspiration. With your work ethic I'm sure you'll make us all drool. :-)

Looking forward to counting down the days to May 1 with you!

[aprilai]

I do them in that order. So the front lat raise is not neccessary? What do you suggest for shoulders?

the front delts are rarely undertrained, more likely to be overtrained. the military press/push press are excellent exercises for the shoulders and should give enough stress. if you are lifting heavier [45lbs+] then use the power rack to do the overhead press, so that if you're tired out, you can just bend to put the bar back on.

[Helene]

the front delts are rarely undertrained, more likely to be overtrained. the military press/push press are excellent exercises for the shoulders and should give enough stress. if you are lifting heavier [45lbs+] then use the power rack to do the overhead press, so that if you're tired out, you can just bend to put the bar back on.

I agree with this. Working front and real delts on shoulder days is not necessary. And you should definitly do the shoulder press as your first exercice. You should also add side laterals, they are important in shoulder development. So something like military press, side laterals and you can add something else if you want...you can do front delts and rear once in a while though but not every week since they are worked with chest and back.

[Krissypoo]

Hi, Kris. Sorry I haven't been able to stop by sooner. But I do have to say that your journal is very inspiring. I love your workout plan and your attitude!

So is it incredibly obnoxious to ask you to post some pics? I need more inspiration. With your work ethic I'm sure you'll make us all drool. :-)

Looking forward to counting down the days to May 1 with you!

There are pics on a previous page. I couldn't attach them for some reason, but I did put them on my yahoo photos site. They are in the fitness section: http://photos.yahoo.com/blaqhoney

Drool...NOT! LOL I have just really started and I have a long way to go. :)

[Krissypoo]

the front delts are rarely undertrained, more likely to be overtrained. the military press/push press are excellent exercises for the shoulders and should give enough stress. if you are lifting heavier [45lbs+] then use the power rack to do the overhead press, so that if you're tired out, you can just bend to put the bar back on.



I agree with this. Working front and real delts on shoulder days is not necessary. And you should definitly do the shoulder press as your first exercice. You should also add side laterals, they are important in shoulder development. So something like military press, side laterals and you can add something else if you want...you can do front delts and rear once in a while though but not every week since they are worked with chest and back.

Okay, I will change this. So military press and side lats will do for shoulders? Will the wide grip pullup work the rear delts? I'll be adding this in on back day, maybe in exchange for something.

[Krissypoo]

Cardio - Walk ~ 1.5 hour

Meal 1: 1 cup egg replacement, 1 scoop whey, .5 cup oats, .5 cup berries
Meal 2: 1 serving protein pudding, 1 pummelo, 20 cashews
Meal 3: 5 oz grilled chicken, asparagus stir fry
Meal 4: 5 oz grilled chicken, asparagus stir fry
Meal 5: 3 oz grilled salmon, mixed greens
Meal 6: .5 cup cottage cheese, 1 oz slivered almonds

Another gorgeous day. Why can't everyday be like this? Who cares if I am bloated from the creatine? It's sunny, 75, and not a single cloud in the sky. I HAD to go walking this morning. The weather was too perfect. It felt good to have that long walk, too. My mood is so affected by weather and when I got out of bed and realized how nice it was, I smiled. I smiled my whole walk. It was NUTS!!! People probablt thought I was nuts.

[aprilai]

i wonder what side laterals helene is referring to. if they are the L-lateral raises, then they are good for working the rotator cuffs.

if you want to supplement more for the shoulder, then do external/internal rotator exercises such as the cuban press. these target the rotator cuffs, which are often overlooked areas. training them can help you stay shoulder injury-free, since these are imbalanced when you do pressing movements. also in everyday life, when you do a lot of typing or office work, the rotator cuffs are strained from the long period of activity. training the rotator cuffs to be stronger can also help up your bench press weight(bonus!!)

dumbbell internal rotation:
http://www.exrx.net/WeightExercises/Subscapularis/DBInternalRotation.html
other rotator cuff exercises:
http://t-nation.com/readTopic.do;jsessionid=C656A14FE757CB7B224584D237 774065.titan?id=538204


Will the wide grip pullup work the rear delts? I'll be adding this in on back day, maybe in exchange for something.

honestly i find the BEST rear delt exercise is the conventional deadlift. i've done other rear delt exercises before and i did not feel any improvement. you can also think of this way...with other rear delt exercises [which are more isolationists]you're lifting at a lighter weight than doing a heavier compound lift like the deadlift. which will give the more benefits? the compound lift of course!


Another gorgeous day. Why can't everyday be like this? Who cares if I am bloated from the creatine? It's sunny, 75, and not a single cloud in the sky. I HAD to go walking this morning. The weather was too perfect. It felt good to have that long walk, too. My mood is so affected by weather and when I got out of bed and realized how nice it was, I smiled. I smiled my whole walk. It was NUTS!!! People probablt thought I was nuts.

damn, 75 degrees??? you are so lucky!!

[aprilai]

i forgot to add:

after heavy overhead movements like the squat and overhead press, do spinal decompression. it's not uncommon for lifters to shrink 20-40mm after the exercises.

http://forum.bodybuilding.com/showthread.php?t=379290&highlight=spinal+decompression

[Krissypoo]

Thanks April! I'll be sure to do spinal decompression from now on. I don't want to shrink! I will probably exchange lat pulldown with assisted pullups and add the conventional deadlift to my back day. And I will add the cuban press to shoulder day. I am a software engineer, so I am at a desk typing all day. It's definitely well worth it if it ups my bench press! My upperbody is quite weak...

[Krissypoo]

Training - Off

Meal 1: 1 cup egg replacement, 1 scoop whey, .5 cup oats, .5 cup bluebuerries
Meal 2: 4 oz roasted chicken breast, sauteed squash, .5 cup mixed berries, .25 cup fat free plain yogurt
Meal 3: 12 oz tofu, 2 cups raw spinach, 1 scoop whey
Meal 4: 3 oz salmon croquette(w/ 1 egg white), broccoli
Meal 5: .5 cup cottage cheese, 1 oz almonds

I woke up late today, so I am eating less. I'm likely to eat every 4 hours, so I may not get the salmon meal in tonight. I may cook that for tomorrow. I want to keep my calories lower on my off day, since I won't be quite as active.

[Krissypoo]

Cardio: 20 minutes of HIIT in the AM

Back/Biceps/Abs

Conventional deadlift
Wide grip pullup
Close grip chinup
Barbell row

Barbell curl
Spider curl
Altnernate DB curl

Toe touches
Captain chair oblique knee raises
Captain chair knee raises
Stomach vaccums
Planks

Preworkout: 1 scoop whey, V12 Turbo 20 minutes later
Meal 1: 1 cup egg replacement, .5 cup oats, 1 scoop whey, .5 cup blueberries
Meal 2: 3 oz salmon croquettes(w/ 1 egg white), 1.5 cups roasted brussel sprouts
Meal 3: 4 oz spicy thai peanut chicken, 2 cups broccoli
Meal 4: 1 scoop whey, 1 brown rice cake, 20 grapes and 7 strawberries, V12 Turbo 30 minutes later
Meal 5: Grilled chicken breast, spinach, 1 oz fat free pepperjack,1 ww low carb tortilla(quesadilla)
Meal 6: .25 cup cottage cheese, 1 scoop Muscle Milk

I didn't eat the salmon croquettes yesterday. I would have felt pretty bad if I did. I'm ready to kick a$$ in the gym today. I really want to push hard these next 2 weeks before my progress pictures. I think I've pushed, just not hard enough. I know it's in me, and I think I have found it...I just need to bring it out tonight in the gym.

Ladies, if you see something that I can change on my training today please let me know! :)

[angeleye]

Your on a roll. Your weekend was committed as WHAT! SO help with the HIIT PLEASE. What do you do to receive the most from it. Im "cardioaddicted", so when I finish I feel the results, but just cant get over the time element. It seems 20min is so drastic from my 55min. Im using the efx climber or the elliptical rotating levels by multiplying the level and resistence by 2. I just started so natually I havent seen any results yet, your opinion, Please???

[Krissypoo]

Your on a roll. Your weekend was committed as WHAT! SO help with the HIIT PLEASE. What do you do to receive the most from it. Im "cardioaddicted", so when I finish I feel the results, but just cant get over the time element. It seems 20min is so drastic from my 55min. Im using the efx climber or the elliptical rotating levels by multiplying the level and resistence by 2. I just started so natually I havent seen any results yet, your opinion, Please???

I thought I'd post this in your journal and mine. I'm not sure which one you will check first and you might want it in yours for later reference. :)

I hate cardio. No, I DESPISE cardio. If you are doing HIIT correectly, you shouldn't be able to do 55 minutes. On my moderate cardio days, I do an hour or so. I have some cardio videos at home and a jump rope. So, I jump for a minute and do the video for a minute. I have kickboxing and step videos, so I alternate between those. Your intervals may not be intense enough. Intensify your hard intervals much more and you should see results.

Honestly, I don't know if I have any results. I look at myself everyday and I am very very critical of myself. I have pictures and will take more progress pictures in 2 weeks. I'll be able to really see if there have been any changes. I feel so good after doing it though. Jumping rope really makes you work your core. It forces you to stabilize your entire body in order to jump efficiently. Hopefully, this has done SOMETHING to my body! I've only been doing it for a short time also, but I think that I should see some results after a month.

[angeleye]

I wasnt clear - at the gym at 4:30(Im yet to come to my right mind today) Im adjusted to doing cardio(step, kickboxing, ellip) for 55-60min a session. So starting a 20 min routine, just plain and simple feels like "cheating". Gotta get passed the no pain on gain mentality!

[Krissypoo]

I wasnt clear - at the gym at 4:30(Im yet to come to my right mind today) Im adjusted to doing cardio(step, kickboxing, ellip) for 55-60min a session. So starting a 20 min routine, just plain and simple feels like "cheating". Gotta get passed the no pain on gain mentality!

I understand now...

Oh, you won't feel like it's cheating. It will feel like torture! I too get up early to do HIIT. I was up at 3:40 to take my protein, up again at 4 to take my creatine, and up at 4:30 to do the HIIT.

When do you lift? I do HIIT on my lifting days and long cardio on my nonlifting days. I lift in the evening, so this works well for me. What is your schedule like and is this possible? If so, you may benefit from it.

In the past, my body has made great progress from intervals. I've done it before and I got nice and lean as well as kept my muscle. I'm doing things a bit differently now, but I hope to see that same progress...maybe a little slower though.

[Krissypoo]

PM Cardio: 1 hour on EFX

Meal 1: 1 cup egg replacement, .5 cup oats, 1 scoop whey, .5 cup blueberries
Meal 2: 3 oz Cumin rubbed chicken breast, 11 roasted asparagus, 1 apple
Meal 3: 4 oz turkey meatloaf, 1 sauteed summer squash
Meal 4: 1 homemade protein bar
Meal 5: 1 scoop whey, 12 oz tofu, .5 cup berries
Meal 6: .5 cup cottage cheese, 1 oz almonds

I think I am eating too much at meal 1. I calculated the calories and they are a little on the high side, roughly 400 calories. I'm going to use half of a cup of egg replacement and .25 cup oats from now on. That should drop the calories to about 280. I'm also going to drop my carbs a bit more. Cutting out some of those oats will help, but I will not eat the brown rice cakes or oats after my workouts anymore. I saw more progress when I was not having these after. I'm very carb sensitive.

I had a kick azz back and bicep workout yesterday. My brother(a powerlifter) is going to start training with me. He thinks I have a great body and a lot of potential, but thinks that I just need to find the program that works for me and keep with it. He helped with kicking my azz yesterday. :) I could barely turn the steering wheel to go home after working out with him!

Oh yea, SOOO many hot guys at the gym yesterday. LOL Smart and hot...it's the medical school gym. My brother, who is in med school, hooked me up there. I had to focus really hard yesterday. :)

30 days to MIAMI!!!

[Jennifer-Lynn]

In the past, my body has made great progress from intervals. I've done it before and I got nice and lean as well as kept my muscle. I'm doing things a bit differently now, but I hope to see that same progress...maybe a little slower though.

BUMP! This is great! You are 100% right about this.

[Krissypoo]

These are my macros for today...what in the world do I add? I do not want to add carbs.

Calories Eaten Today
source grams cals %total
Total: 1451
Fat: 36 322 23%
Sat: 4 37 3%
Poly: 11 99 7%
Mono: 13 117 8%
Carbs: 109 359 26%
Fiber: 20 0 0%
Protein: 178 714 51%
Alcohol: 0 0 0%

I think I need to start doing fitday again. Oh yea, last check my weight was 146, so I think that the protein is okay.

[Helene]

I'm going to use half of a cup of egg replacement and .25 cup oats from now on. That should drop the calories to about 280. I'm also going to drop my carbs a bit more. Cutting out some of those oats will help, but I will not eat the brown rice cakes or oats after my workouts anymore. I saw more progress when I was not having these after. I'm very carb sensitive.

Instead of dropping to .25 oats I would just drop the protein shake. You have plenty of protein from your eggs so you don't really need the shake. I would say the eggs or the shake (and would choose the eggs). And keep your oats at .5. Your already on the low carb side...Just my opinion!

[angeleye]

OKAY - your right torture. I cant tell you the last time my legs were this tight!!!! I love it:> Calm me down. I could get addicted to this too! I now know 20 min can be more effective than 50. Intervals are a part of my pwerflex, I should have used my common sense & started this earlier.

[Krissypoo]

Instead of dropping to .25 oats I would just drop the protein shake. You have plenty of protein from your eggs so you don't really need the shake. I would say the eggs or the shake (and would choose the eggs). And keep your oats at .5. Your already on the low carb side...Just my opinion!

Ok...I'll drop the shake and keep the oats at .5 a cup. Gotta have those oatmeal pancakes! :) When I drop that, my cals will be roughly 1350 and protein 155. My carbs will be about 107 and my fats will go down to 34.

So now my cals look low! Or is this ok? The shake doesn't add any satiety to the pancakes in the morning, so I'm not worried about feeling hungry without the shake.

EDIT: Forgot to add in the turkey! My cals are much better with this, even if I minus the shake!

Total: 1607
Fat: 39 351 23%
Sat: 5 46 3%
Poly: 12 106 7%
Mono: 14 122 8%
Carbs: 109 359 23%
Fiber: 20 0 0%
Protein: 208 833 54%
Alcohol: 0 0 0%

[Sistersteel]

Hey Kris

I think you are like me and think anything over 100g of carbs a day is too high, but that isn't right. Low carbs is 0.8g/lb so 116g of carbs is considered a low carb day. I tried completely cutting out carbs and was only taking in 40-80g a day and my body just held onto everything, so I would suggest that you don't cut your carbs too low. But everyone reacts differently so let me know if it works for you.

SS

[Helene]

Ok...I'll drop the shake and keep the oats at .5 a cup. Gotta have those oatmeal pancakes! :) When I drop that, my cals will be roughly 1350 and protein 155. My carbs will be about 107 and my fats will go down to 34.

So now my cals look low! Or is this ok? The shake doesn't add any satiety to the pancakes in the morning, so I'm not worried about feeling hungry without the shake.

EDIT: Forgot to add in the turkey! My cals are much better with this, even if I minus the shake!

Total: 1607
Fat: 39 351 23%
Sat: 5 46 3%
Poly: 12 106 7%
Mono: 14 122 8%
Carbs: 109 359 23%
Fiber: 20 0 0%
Protein: 208 833 54%
Alcohol: 0 0 0%

Yes that looks much better! I was going to tell you that 1350 was not enough for someone doing cardio almost every day and weights 3-4 times a week..but now it's okay. You can even increase a little more if you find yourself hungry :) You can try upping carbs on weights + cardio day though..

[Krissypoo]

SS-

I'm a nervous wreck about carbs. But you are right...116 is considered low carbs and I am under that already. I'll pretty much keep things where they are and just cut out that shake in the AM. THANKS!

Helene-

Oh yes...I eat more carbs on weight+cardio days! I need them for the energy! Today is not one of those days, so I will keep it low today. Tomorrow I get to up the carbies again! And I'll keep them low on my day off. THANKS!

Both of you(LOL)-

I need to read your journals again. We seem to be wanting the same thing...LOTS OF MUSCLES! :) A nice V taper, small waist, curvy um...ya know! That's my ideal figure...

[Helene]

Hey Kris

I think you are like me and think anything over 100g of carbs a day is too high, but that isn't right. Low carbs is 0.8g/lb so 116g of carbs is considered a low carb day. I tried completely cutting out carbs and was only taking in 40-80g a day and my body just held onto everything, so I would suggest that you don't cut your carbs too low. But everyone reacts differently so let me know if it works for you.

SS

Bump on this Kris, you should try to keep them at least around 30% especially on the days your really active..

[Krissypoo]

Bump on this Kris, you should try to keep them at least around 30% especially on the days your really active..

Alright...I'll recalculate a few things. I can up them by eating more fruits and veggies. Maybe not up to 30%. So, if I up them to 30% do I bring my fats down to 20%?

[Krissypoo]

Chest/Tris/Abs

Bench press
Cable crossover
Incline DB press
Pec deck flye

Close grip bench press
Assisted dip
Skullcrusher

Crunches
Hanging knee raises
Bicycles
Planks
Stomach vaccums

I'll start putting my meals and training in the order which it happens. It makes things a little easier to understand, I've seen.

1 scoop whey @ 3:30 AM, V12 Turbo 30 minutes later
20 minutes HIIT, 5 minute warm up and cool down @ 4:30 AM
Meal 1 @ 5:30 AM: .5 cup oats, 1 cup egg replacement, .25 cup blueberries
Meal 2 @ 9:00 AM: 4 oz turkey meatloaf, 2 cups green beans, 1 apple
Meal 3 @ 12:00 PM: 4 oz spicy thai peanut chicken, 2 cups broccoli
Meal 4 @ 3:00 PM: 3 oz grilled chicken, 1 oz fat free cheese, 1 low carb ww tortilla, 1 small tangerine
V12 Turbo @ 4:00 PM
GYM
Meal 5 @ 6:15 PM: 3 oz salmon croquettes, 1 sauteed summer squash
Meal 6 @ 8:30 PM: .5 cup fat free cottage cheese, 1 scoop Muscle Milk

Total: 1598
Fat: 34 303 20%
Sat: 9 77 5%
Poly: 8 72 5%
Mono: 6 54 4%
Carbs: 156 436 29%
Fiber: 46 0 0%
Protein: 190 762 51%
Alcohol: 0 0 0%

[tigercat24]

thought i'd pop in and say hi:=))

its funny because i used to eat low carb for awhile and when the Atkins craze was big i got caught up in all the low carb products and started to eat dairy again( i'm lactose intolerant-but would eat cottage cheese or mozzarella cheese once in a while or lactaid milk) it got out of hand and learned that as mentioned above that my body was holding onto everything. Now as you see in my journal i'm doing a good job at eating my carbbies:)lol
but like you i am aiming to do a 50/30/20 split soon as i have never gone that route and want to see if that will work for my body. Right now i try to do 40/40/20 or 40/30/30. we'll see.....Oh loving the cardio in the morning though-thanks for motivating me get my butt out of bed..lol

What low carb torillas do you eat?? I have the Mama lupes right now(3 grams carbs) and they are pretty good on taste wise and ingredient wise. I usually toast mine under the broiller in the over to get it crispy-mmm crackers..yummy!!!:)

talk to ya later..:=Dee

[Helene]

Chest/Tris/Abs

Bench press
Cable crossover
Incline DB press
Pec deck flye

Close grip bench press
Assisted dip
Skullcrusher

Crunches
Hanging knee raises
Bicycles
Planks
Stomach vaccums

I'll start putting my meals and training in the order which it happens. It makes things a little easier to understand, I've seen.

1 scoop whey @ 3:30 AM, V12 Turbo 30 minutes later
20 minutes HIIT, 5 minute warm up and cool down @ 4:30 AM
Meal 1 @ 5:30 AM: .5 cup oats, 1 cup egg replacement, .25 cup blueberries
Meal 2 @ 9:00 AM: 4 oz turkey meatloaf, 2 cups green beans, 1 apple
Meal 3 @ 12:00 PM: 4 oz spicy thai peanut chicken, 2 cups broccoli
Meal 4 @ 3:00 PM: 3 oz grilled chicken, 1 oz fat free cheese, 1 low carb ww tortilla, 1 small tangerine
V12 Turbo @ 4:00 PM
GYM
Meal 5 @ 6:15 PM: 3 oz salmon croquettes, 1 sauteed summer squash
Meal 6 @ 8:30 PM: .5 cup fat free cottage cheese, 1 scoop Muscle Milk

Total: 1598
Fat: 34 303 20%
Sat: 9 77 5%
Poly: 8 72 5%
Mono: 6 54 4%
Carbs: 156 436 29%
Fiber: 46 0 0%
Protein: 190 762 51%
Alcohol: 0 0 0%

Those salmon croquettes look good! can I have the recipe? :)

Just a question: Are you doing cardio everyday now? I thought you wanted to cut down on that? Also, HIIT is very taxing on the body and shouldn't be done several times a week..

[Krissypoo]

I do HIIT twice a week only, no cardio on leg day, an hour of low intensity on Saturday and nothing on Sunday. I try to do 30 minutes of moderate intensity on my other 2 off days. I may stop doing those two days though if it will hurt my gains. What do you think?

Helene...you KNOW you can have my recipe!

.25 onoin, chopped
.25 bell pepper, chopped
.5 stalk celery, chopped
1 tablespoon fresh parsley, chopped
1 teaspon fresh thyme, chopped
1 clove garlic, chopped or garlic powder
2 egg whites, scrambled
salt and pepper to taste
6 oz salmon, canned, baked, or roasted

mix all of these in a bowl together, breaking the salmon into small pieces. Spray nonstick skillet with cooking spray and make 4 even patties(I make mine an ounce and a half so that I can eat 2 :)) Let them cook on one side until brown and egg is holding them together. Carefully flip and brown on other side.

You could also add lemon to these, which makes them fresh and light. I make a seasoning blend of the onion, bell pepper, and celery ahead of time and freeze it. It's a huge time saver.

[Krissypoo]

V12 Turbo @ 5:00 AM
Meal 1 @ 5:30 AM: 1 cup egg replacement, .5 cup oats, 1 apple
Meal 2 @ 9:00 AM: 4 oz turkey meatloaf, 1 sauteed summer squash, 20 grapes
Meal 3 @ 12:00 PM: 5 oz spicy thai peanut chicken, 10 roasted asparagus
Meal 4 @ 3:15 PM: 2 oz cumin rubbed chicken, 1 oz fat free cheese, 1 low carb ww tortilla
Cardio: 1 hour low intensity
Meal 5 @ 6:15 PM: 3 oz grilled chicken, 1 cup broccoli, tangerine
Meal 6 @ 8:15 PM: .5 cup cottage cheese, 1 scoop Muscle Milk

Calories Eaten Today
source grams cals %total
Total: 1684
Fat: 35 315 20%
Sat: 10 86 5%
Poly: 8 72 5%
Mono: 6 57 4%
Carbs: 146 412 26%
Fiber: 43 0 0%
Protein: 217 867 54%
Alcohol: 0 0 0%

I think that protein is WAAAY to high! My evening meals are getting harder and harder to get in because my workouts have been so intense and I have been so tired. Last night, I did Chest/Tris and I was exhausted. I fell asleep by 8:30. I had to eat meal 6 an hour after meal 5 because of this. I either need to go back to 5 meals a day or lower my protein at each meal. The only reason the protein is so high today is because I'm trying to get rid of meat in my house. I can't eat any tomorrow and the food that I have has been there since Sunday or Monday.

[Rebekah]

Lookin good WannaBe....keep at it!

[Helene]

V12 Turbo @ 5:00 AM
Meal 1 @ 5:30 AM: 1 cup egg replacement, .5 cup oats, 1 apple
Meal 2 @ 9:00 AM: 4 oz turkey meatloaf, 1 sauteed summer squash, 20 grapes
Meal 3 @ 12:00 PM: 5 oz spicy thai peanut chicken, 10 roasted asparagus
Meal 4 @ 3:15 PM: 2 oz cumin rubbed chicken, 1 oz fat free cheese, 1 low carb ww tortilla
Cardio: 1 hour low intensity
Meal 5 @ 6:15 PM: 3 oz grilled chicken, 1 cup broccoli, tangerine
Meal 6 @ 8:15 PM: .5 cup cottage cheese, 1 scoop Muscle Milk

Calories Eaten Today
source grams cals %total
Total: 1684
Fat: 35 315 20%
Sat: 10 86 5%
Poly: 8 72 5%
Mono: 6 57 4%
Carbs: 146 412 26%
Fiber: 43 0 0%
Protein: 217 867 54%
Alcohol: 0 0 0%

I think that protein is WAAAY to high! My evening meals are getting harder and harder to get in because my workouts have been so intense and I have been so tired. Last night, I did Chest/Tris and I was exhausted. I fell asleep by 8:30. I had to eat meal 6 an hour after meal 5 because of this. I either need to go back to 5 meals a day or lower my protein at each meal. The only reason the protein is so high today is because I'm trying to get rid of meat in my house. I can't eat any tomorrow and the food that I have has been there since Sunday or Monday.

You might be a little high on protein....AND a little low on carbs. Maybe that's why you are so tired?? I noticed that on your Chest-triceps day on Wednesday you didnt' eat any starchy carbs after you workout? It is imperative that you have carbs with those salmon croquettes after your workout..sweet potatoe, brown rice..something to replenish you muscle glycogen. Squash doesn't cut it. Post workout nutrition has alot to do with recuperation!! Your pre-workout meal could contain more carbs too. Why don't you have a regular tortilla?

Add a meal in the morning is you want your 6:15 meal to be the last one if you want to go to bed at 8:00. But I would NOT cut more calories...or do what you did..there is nothing wrong with having your last meal 1 hour after your post-workout meal..your body needs it, I'm sure.

Having days completely off feels great! Listen to your body. Try having more days off doing nothing, see how you feel..you are doing alot of cardio...Do you find it hard doing your HIIT and you weight training on the same days? maybe you want to swith that? Maybe try limiting your cardio to 3 times a week if your trying to build muscle..Again, listen to your body :)

[Helene]

I do HIIT twice a week only, no cardio on leg day, an hour of low intensity on Saturday and nothing on Sunday. I try to do 30 minutes of moderate intensity on my other 2 off days. I may stop doing those two days though if it will hurt my gains. What do you think?

Helene...you KNOW you can have my recipe!

.25 onoin, chopped
.25 bell pepper, chopped
.5 stalk celery, chopped
1 tablespoon fresh parsley, chopped
1 teaspon fresh thyme, chopped
1 clove garlic, chopped or garlic powder
2 egg whites, scrambled
salt and pepper to taste
6 oz salmon, canned, baked, or roasted

mix all of these in a bowl together, breaking the salmon into small pieces. Spray nonstick skillet with cooking spray and make 4 even patties(I make mine an ounce and a half so that I can eat 2 :)) Let them cook on one side until brown and egg is holding them together. Carefully flip and brown on other side.

You could also add lemon to these, which makes them fresh and light. I make a seasoning blend of the onion, bell pepper, and celery ahead of time and freeze it. It's a huge time saver.

Thanks, for the recipe, just a question (maybe stupid): If I use fresh salmon, should I cook it first?

[Krissypoo]

You might be a little high on protein....AND a little low on carbs. Maybe that's why you are so tired?? I noticed that on your Chest-triceps day on Wednesday you didnt' eat any starchy carbs after you workout? It is imperative that you have carbs with those salmon croquettes after your workout..sweet potatoe, brown rice..something to replenish you muscle glycogen. Squash doesn't cut it. Post workout nutrition has alot to do with recuperation!! Your pre-workout meal could contain more carbs too. Why don't you have a regular tortilla?


I'll definitely lower the protein. What do you think is a good number? 146 since I weight 146? I'm not sleepy tired, but spent-from-the-gym tired! I think that's ok, just means I am busting my butt a bit more. I'm out of low carb tortillas and I am going to go back my homemade protein bar with .25 cup oats. That should be pretty good. And I will add a sweet potato to my post workout from now on.



Add a meal in the morning is you want your 6:15 meal to be the last one if you want to go to bed at 8:00. But I would NOT cut more calories...or do what you did..there is nothing wrong with having your last meal 1 hour after your post-workout meal..your body needs it, I'm sure.


I have no intent on cutting calories. I loooove my calories like this because I can eat plenty and feel energized. I think I will keep the meals as they are and just eat an hour after my post workout. It's like that dessert that I'm not supposed to have! ;)




Having days completely off feels great! Listen to your body. Try having more days off doing nothing, see how you feel..you are doing alot of cardio...Do you find it hard doing your HIIT and you weight training on the same days? maybe you want to swith that? Maybe try limiting your cardio to 3 times a week if your trying to build muscle..Again, listen to your body :)

The HIIT doesn't bother me because I seperate it. I don't do any cardio after lifting anymore. By the time I am done, my body doesn't want it. It forces me to get in enough sleep, too. When I know that I have HIIT in the AM, I don't spend time messing around before I go to bed. I'll slow down on the cardio. I've done 2 sessions of HIIT this week, so I won't do any cardio today. I'll just rest and bum around. That's the good stuff!


THANKS HELENE!!!!!!!

[Krissypoo]

Thanks, for the recipe, just a question (maybe stupid): If I use fresh salmon, should I cook it first?

:) Yes, you need to cook it first. Bake or roast or steam it. Or even grill it.

[Helene]

I'll definitely lower the protein. What do you think is a good number? 146 since I weight 146? I'm not sleepy tired, but spent-from-the-gym tired! I think that's ok, just means I am busting my butt a bit more. I'm out of low carb tortillas and I am going to go back my homemade protein bar with .25 cup oats. That should be pretty good. And I will add a sweet potato to my post workout from now on.

I honestly don't think it's a big deal if your protein is that high sometimes..just make sure you drink plenty of water. But don't forget that your protein is high because you carbs are low, that's why, so just up your carbs a little and the protein will go down. I weigh 125 and my protein is usually around 180 or so it's fine. Just don't make it an everyday thing of having 200+ protein that's all.

I know what you mean by "spent-from-the-gym tired" meaning you don't recover enough. That's where having at least 1 day completely off helps alot, don't forget that muscle builds when your resting, not when your in the gym..and the post-workout meal is super important for recovery too. A sweet potatoe sound great. I dont' know but too much cardio for me just makes me hungrier and feel more spent-from-the-gym when I do too much..




I have no intent on cutting calories. I loooove my calories like this because I can eat plenty and feel energized. I think I will keep the meals as they are and just eat an hour after my post workout. It's like that dessert that I'm not supposed to have! ;)

That's good.



The HIIT doesn't bother me because I seperate it. I don't do any cardio after lifting anymore. By the time I am done, my body doesn't want it. It forces me to get in enough sleep, too. When I know that I have HIIT in the AM, I don't spend time messing around before I go to bed. I'll slow down on the cardio. I've done 2 sessions of HIIT this week, so I won't do any cardio today. I'll just rest and bum around. That's the good stuff!

Ya it's okay, they are seperated..just make sure you get enough cals to fuel a hiit session and a weight session that's all! I use to do hiit on the elliptical cross-country maching thing for 20 minutes..I did 60sec mod and 30sec sprint, it just killed me, soooo hard! I was out of breath all along..I will probably re-add a couple of those in a month or so..

Buming around is fun..and don't forget the more muscle you have, the more calories you'll be burning just buming around :)

[Krissypoo]

No cardio! Legs/Shoulderse/Abs

V12 Turbo
Meal 1: 1 cup egg replacement, .5 cup oats, 1 cup berries
Meal 2: 3 oz salmon croquettes, 1 cup broccoli, 1 apple
Meal 3: 1 veggie burger, 1 cup cauliflower mashed potatoes(YUM!)
Meal 4: 1 homemade protein bar

Romanian deadlift
Squat
Leg curl
Standing calf raise
Seated calf raise

Overhead press
Lat raise

Swiss ball crunch
Captain chair oblique knee raise
Captain chair leg raise
Stomach vaccum

Meal 5: 1 veggie burger, 1 medium roasted sweet potatoe
Meal 6: 5 oz grilled tuna, 3 cups mixed greens, lemon juice
Meal 7: .5 cup cottage cheese, 1 scoop Muscle Milk

Calories Eaten Today
source grams cals %total
Total: 1622
Fat: 36 322 21%
Sat: 7 64 4%
Poly: 6 53 3%
Mono: 6 50 3%
Carbs: 164 490 32%
Fiber: 41 0 0%
Protein: 184 735 48%
Alcohol: 0 0 0%

[angeleye]

Get out my Brain! Look at my routine for today - not to mention tomorrow, I make up for Sh and do Abs/cal anyway on Sat. Take it to heart today. TOTAL SHOCK! and well cry 2gether 2morrow :>

[Krissypoo]

Get out my Brain! Look at my routine for today - not to mention tomorrow, I make up for Sh and do Abs/cal anyway on Sat. Take it to heart today. TOTAL SHOCK! and well cry 2gether 2morrow :>

Agreed! I just wish I could push my upperbody as hard as my lower. I have no spotter some days. Back is no big deal, but chest is. I think I could push more weight, but not without a spotter. I don't want to use the Smith machine either. I could, but I rather not.

[Helene]

No cardio! Legs/Shoulderse/Abs

V12 Turbo
Meal 1: 1 cup egg replacement, .5 cup oats, 1 cup berries
Meal 2: 3 oz salmon croquettes, 1 cup broccoli, 1 apple
Meal 3: 1 veggie burger, 1 cup cauliflower mashed potatoes(YUM!)
Meal 4: 1 homemade protein bar

Romanian deadlift
Squat
Leg curl
Standing calf raise
Seated calf raise

Overhead press
Lat raise

Swiss ball crunch
Captain chair oblique knee raise
Captain chair leg raise
Stomach vaccum

Meal 5: 1 veggie burger, 1 medium roasted sweet potatoe
Meal 6: 5 oz grilled tuna, 3 cups mixed greens, lemon juice
Meal 7: .5 cup cottage cheese, 1 scoop Muscle Milk

Calories Eaten Today
source grams cals %total
Total: 1622
Fat: 36 322 21%
Sat: 7 64 4%
Poly: 6 53 3%
Mono: 6 50 3%
Carbs: 164 490 32%
Fiber: 41 0 0%
Protein: 184 735 48%
Alcohol: 0 0 0%

Wow everything looks great today! No cardio, higher cals great! :) I just could NOT imagine doing cardio on leg day! That would be impossible.
I'm in the 1600 range today too, it's because this morning for breakfast I had cottage cheese with oats mixed in and I added raspberries and cinnamon..it was good..not exceptionnal.. but good.
I'm always trying to find a quick, good breakfast for when I wake up at 5 and have to hurry to eat to go on my hour walk with the dog. A protein shake would be good but I'm trying to have only 2 a day (post workout and before bed) so I don't want to have one in the morning. Anyway..my ratios are close to yours..it's pretty much 50-30-20 but I like 40-30-30 too. Have a good weekend!

[Krissypoo]

:) I like my higher cals. I want to keep it this way, especially on leg day. I feel so good today. Not tired at all.

What about those muffins you made for a quick breakfast? Maybe that along with some cottage cheese or a glass of milk and a piece of fruit?

[Helene]

:) I like my higher cals. I want to keep it this way, especially on leg day. I feel so good today. Not tired at all.

What about those muffins you made for a quick breakfast? Maybe that along with some cottage cheese or a glass of milk and a piece of fruit?

ya muffins are a good idea..I've had that before. I'll maybe try your muffins or I sometimes make Bran muffins, they are pretty good. Thanks!

[aprilai]

Agreed! I just wish I could push my upperbody as hard as my lower. I have no spotter some days. Back is no big deal, but chest is. I think I could push more weight, but not without a spotter. I don't want to use the Smith machine either. I could, but I rather not.

ah! i know how you feel...i workout by myself at my school's gym and there's really no one to spot me. i've asked a few people to spot me before but they either laid around or lifted the weight before i could struggle it up! so i decided to not ask for a spotter and just do the bench presses at a lower weight.

[Jennifer-Lynn]

Nice workouts! and your diet is looking stellar!

[Krissypoo]

Nice workouts! and your diet is looking stellar!


Thanks, Jenny!



ah! i know how you feel...i workout by myself at my school's gym and there's really no one to spot me. i've asked a few people to spot me before but they either laid around or lifted the weight before i could struggle it up! so i decided to not ask for a spotter and just do the bench presses at a lower weight.


Do you think this has hurt your gains? I talked to my brother and he said the guys at our gym are nice and that they wouldn't mind spotting me. I'll just have to suck it up and ask one of them to spot me next chest/tri day.

[Krissypoo]

FIRST DAY OF SPRING!! :)

No cardio, no weights

V12 Turbo
Meal 1: .5 cup oats, 1 cup egg replacement, .5 cup berries
Snack: .5 serving protein pudding - I had to stick something here before I had lunch, I would have been waiting too long
Meal 2: 12 oz spicy thai peanut tofu, 1 cup broccoli, 1 orange, 2 fish oil, Sesathin
Meal 3: 5 ox baked cod, 1 cup broccoli, 1 serving fat free cheese
Meal 4: 4 oz roasted vegetable turkey loaf, 1 oz fat free cheese, 1 cup spinach, 2 fish oil, Sesathin
Meal 5: .5 cup cottage cheese, 1 oz almonds, 1 tsp cocoa powder, Sesathin

My laptop's AC adapter died and I can't get online at home right now, so I've been MIA. I ate really well yesterday, very clean. I did 30 minutes of walking, as I am attempting to cut down on the cardio. Hopefully, I'm gaining more muscle mass and burning fat that way.

I also started taking Sesathin to assist with the fat loss since I am cutting down on cardio. If nothing else, it will be really good for my joints and overall health.

On a darker not, I believe I have IBS. I plan to go to the doctor on Friday. Last night was the final straw...I won't go into details. It was THAT bad!

[Krissypoo]

20 minutes HIIT & Back/Bis/Posterior Delts/Abs

Meal 1: 4 egg whites, .5 cup oats, .5 cup berries
Meal 2: 4 oz roasted vegetable turkey loaf, 1 cup green beans, 1 grapefruit
Meal 3: 4 oz almond crusted chicken, 2 cups salad, 2 fish oil, sesathin
Meal 4: .5 cup oats, 1 serving protein pudding

Wide-grip pullup
Close grip chin up
Cable row - wide and close grip

Barbell curl
Incline DB curl
One arm cable curl

Hanging knee raise
Hanging oblique knee raise
Swiss ball crunch
Stomach vaccum

Meal 5: .5 cup oats, protein shake
Meal 6: 1 scoop Muscle Milk, .5 cup fat free cottage cheese

Calories Eaten Today
source grams cals %total
Total: 1630
Fat: 39 354 23%
Sat: 9 77 5%
Poly: 8 69 4%
Mono: 8 75 5%
Carbs: 147 495 32%
Fiber: 23 0 0%
Protein: 177 706 45%
Alcohol: 0 0 0%

[Helene]

Wow, your diet looks good today..carbs eaten at the most important times: breakfast, pre-workout and post-workout..good workout too. I would add deadlift to your back workout and remove 1 bicep exercice. I don't know how you do so many ab exercices..I just hate doing abs..Do you add resistance to your ab exercices? DB crunches and cable crunches do a good job for me.

[Krissypoo]

Wow, your diet looks good today..carbs eaten at the most important times: breakfast, pre-workout and post-workout..good workout too. I would add deadlift to your back workout and remove 1 bicep exercice. I don't know how you do so many ab exercices..I just hate doing abs..Do you add resistance to your ab exercices? DB crunches and cable crunches do a good job for me.

That's because I took your advice! This is serious...I want a killer body, too! You know your stuff, why shouldn't I listen?

I'll add deadlift to my backworkout. Should I do that first? And I'll remove one bicep workout, as they get a beating when I do pullups and chinups. I do so many ab exercises because I superset them. I actually like doing abs now. I sometimes do cable crunches and I do like them. I don't do weighted abs because I already have a thick waist. Won't weighted exercises make them thicker?

[Helene]

That's because I took your advice! This is serious...I want a killer body, too! You know your stuff, why shouldn't I listen?

I'll add deadlift to my backworkout. Should I do that first? And I'll remove one bicep workout, as they get a beating when I do pullups and chinups. I do so many ab exercises because I superset them. I actually like doing abs now. I sometimes do cable crunches and I do like them. I don't do weighted abs because I already have a thick waist. Won't weighted exercises make them thicker?

Yes do deadlift first. Doing weighted ab exercices won't give you a thicker waist..that's a myth..abs in my opinion should be worked like any other muscle..3 sets of 12 reps..something like that. What I mean is don't do 100 reps that kind of stuff. But it's good to have weighted and non-weighted..

[Krissypoo]

I had a kick ass workout and HIIT session. I was soaked by the time I was done!

I feel so weak though. I see other girls at the gym lifting and I feel like a weakling. Maybe I am not, but I still feel that way. I know I shouldn't care, but I always feel the need to compare myself.

Also, I'm not taking progress pictures. I don't think I've made any progress. I'll take them after my creatine cycle. I'm just not feeling so great about my body right now. :(

[Rebekah]

Cheer up, chick! I think this is the first time that I have read anything negative come from you. I am sure you are looking fantabulous...

[Krissypoo]

Thanks for the reply Rebekah :)

I hope I'm looking better. I know that it doesn't help that I look at myself every single day. I want this so badly, but I have very little support from my family on this. I want them to care, but they aren't that concerned. I'll be okay, I'm much better today. I had a good 45 minute moderate cardio session this morning that helped lift my spirits.

[Krissypoo]

Cardio only - 45 minute moderate intensity

1 scoop whey, V12 Turbo 30 minutes later
Cardio
Meal 1: 6 egg whites, .5 cup oats, .5 cup berries
Meal 2: 3 oz grilled chicken, 1 cup raw broccoli, 3 strawberries, 8 grapes, 4 cubes cantalope, 2 fish oil, sesathin
Meal 3: 3 oz roasted chicken breast, 2 cups lettuce, .5 cup raw broccoli, 2 slices red onion, 2 raw mushrooms, alfalfa sprouts, 5 pepperocini, .5 cup oats, 2 fish oil, sesathin
Meal 4: 4 oz roasted vegetable turkey loaf, 1 cup spinach
Meal 5: 1 scoop Muscle Milk, .5 cup cottage cheese

I have to plug this into FitDay. I'm in a class and I don't have time to do it right now. It looks pretty good though, nothing unusual.

Total: 1545
Fat: 40 362 25%
Sat: 10 91 6%
Poly: 9 81 6%
Mono: 6 58 4%
Carbs: 106 337 23%
Fiber: 22 0 0%
Protein: 191 766 52%
Alcohol: 0 0 0%

I forgot to add, because of the Sesathin, my fats will be higher :)

[Rebekah]

Thanks for the reply Rebekah :)

I hope I'm looking better. I know that it doesn't help that I look at myself every single day. I want this so badly, but I have very little support from my family on this. I want them to care, but they aren't that concerned. I'll be okay, I'm much better today. I had a good 45 minute moderate cardio session this morning that helped lift my spirits.


I know what you mean about not having family support. My family thinks that I am fanatical about this, but I just see myself as being dedicated. I am glad to hear that you are feeling better.

[Krissypoo]

I know what you mean about not having family support. My family thinks that I am fanatical about this, but I just see myself as being dedicated. I am glad to hear that you are feeling better.

My family thinks the same thing about me. I've never in my life worn a bikini and I want to do it! I want to be fit and rock hard. I'm even thinking of entering a contest next year if I make enough progress. My mom thinks too many muscles are ugly, but she's referring to unnatural women. I showed her a picture of Lisa Uzzle and she thought she looked perfect! She's trying to hop on the fitness boat, but it's hard for her. Hard work is hard!

[Rebekah]

My family thinks the same thing about me. I've never in my life worn a bikini and I want to do it! I want to be fit and rock hard. I'm even thinking of entering a contest next year if I make enough progress. My mom thinks too many muscles are ugly, but she's referring to unnatural women. I showed her a picture of Lisa Uzzle and she thought she looked perfect! She's trying to hop on the fitness boat, but it's hard for her. Hard work is hard!

I hear ya....I hear you loud and clear.

[aprilai]

My family thinks the same thing about me. I've never in my life worn a bikini and I want to do it! I want to be fit and rock hard. I'm even thinking of entering a contest next year if I make enough progress. My mom thinks too many muscles are ugly, but she's referring to unnatural women. I showed her a picture of Lisa Uzzle and she thought she looked perfect! She's trying to hop on the fitness boat, but it's hard for her. Hard work is hard!

i hear you too! after i changed my diet [we're asian and eat white rice everyday, but i don't eat it anymore] my family responded really negatively towards it. my dad said i am not getting enough nutrition, getting really skinny [it's the fat that i lost] and going to get sick [imagine that HE'S the one that eats candies, cheese and bacon everyday]. my brother tells me my "whey protein is very bad because it has hormones in it."

it's great that your mom is showing interest in fitness...maybe you can start her off by changing the small diet habits and slowly get her into working out.

[Krissypoo]

i hear you too! after i changed my diet [we're asian and eat white rice everyday, but i don't eat it anymore] my family responded really negatively towards it. my dad said i am not getting enough nutrition, getting really skinny [it's the fat that i lost] and going to get sick [imagine that HE'S the one that eats candies, cheese and bacon everyday]. my brother tells me my "whey protein is very bad because it has hormones in it."

it's great that your mom is showing interest in fitness...maybe you can start her off by changing the small diet habits and slowly get her into working out.

AHHH! You understand me! My family is Creole. We eat white rice with everything! Everyday, you have white rice. LOL You aren't a good cook if you don't know how to cook it just right, with the knuckle of water. LOL Last Sunday, my grandpa tells me, "Kris, you're so skinny girl!" I told him thank you! LOL Everyone thinks I am nuts, but so what.

My mom is trying. When we eat out I try to help her and we cook together sometimes. I let her try my foods so that she knows that it can be good and good for her. She's getting with it! The last Sunday we went to my grandma's, she and I made this HUUUUGE cake with 14 itty bitty layers. Neither of us had a bite! We brought fresh berries and plain Bulgarian yogurt mixed with cinnamon to eat for dessert. She's starting to get it...

[AdoredEssences]

Kris, i'm loving your journal entry. I need some advice. I'm a 35 year old, busy mother of 4, i work a full time job from 8:30 - 5:30, I am starting my own wedding and event planning business. I used to work out a lot and was very committed to working out and eating right. I must admit, you would never guess that I was 35 and have 4 children, but I want to look better, and be in great shape. My problem is getting a diet plan together and truly sticking to it, and making sure that I find the time to stick with it. I haven't gotten back in the gym yet, but I just renewed my membership. I need help in getting started and making sure that I have the time to eat right and work out. HELP!

[Krissypoo]

Today, I saw a lady benching 215 at the gym. I was like "WOOOOOOAAAAHH!" Chick did it all by herself for 1 rep, then proceeded to pyramid down by 10 pounds until she got to the bar. She had pyramided UP to 215!!!

My brother says she's a football player, but who cares. That lady was strong!!!

[Krissypoo]

Chest/Tris/Abs - No cardio!


Meal 1: 6 egg whites, .5 cup oats, .5 cup berries
Meal 2: 12 oz spicy thai peanut tofu, 3 strawberries, 8 grapes, 4 cubes cantalope, 2 fish oil, sesathin
Meal 3: 3 oz roasted chicken breast, 2 cups lettuce, .5 cup raw broccoli, 2 slices red onion, 2 raw mushrooms, alfalfa sprouts, 5 pepperocini, 2 fish oil, sesathin
Meal 4: .5 cup oats, 1 scoop whey

Bench press
Incline DB press
Cable crossover

Tricep dip
Rope pressdown

Rope crunch
Hanging oblique knee raises
Hanging knee raises

Meal 5: 4 oz roasted vegetable turkey loaf, 1 oz fat free cheese, 1 small baked sweet potato
Meal 6: .5 cup cottage cheese, 1 scoop Muscle Milk, Sesathin



Calories Eaten Today
source grams cals %total
Total: 1585
Fat: 36 328 22%
Sat: 9 80 5%
Poly: 8 74 5%
Mono: 6 54 4%
Carbs: 135 435 29%
Fiber: 27 0 0%
Protein: 185 739 49%
Alcohol: 0 0 0%

[aprilai]

wow...215lbs bench, that IS very impressive. what kickass number!

[angeleye]

kris - how are you prepping those oats those last 2 meals

[Krissypoo]

kris - how are you prepping those oats those last 2 meals

Amber-

One of those was an accident :o

In the AM I make pancakes, in the PM I eat them like regular oat meal. I just put hot water on the oats and protein powder and eat it like that. Post workout, I mix them in the blender for a shake. Sometimes I mix them in protein pudding, which is really good.

[angeleye]

the wonderful world of oatmeal - boy do I miss it

[Krissypoo]

the wonderful world of oatmeal - boy do I miss it

You can't eat it? Why not??? Only because you were sick, right?

[stumpman8]

kris looking good, i cant rep u because my reps have been over used but, i will rep u asap im proud of ur dedication and hard work

[angeleye]

no complex carbs in the diet :<

[Krissypoo]

no complex carbs in the diet :<

That sucks! Have you tried making protein pancakes with TVP or something like that?

[Jennifer-Lynn]

Hey when are we going to see updated pics and your BF%? also, I can't tell do you have scheduled cheat meals during the week or no? or just higher carb up days?

How are the clothes fitting etc...?

[Helene]

Hi! how are you? You seem to be doing great!
I'm sure you've made progress in the last couple of weeks but it's not always as noticable as we would like to. Everything takes time and consistency. And yes it's hard sometimes with families that just don't understand why we are doing what we are doing..I'm luck my family always ate pretty healthy and now my 2 sisters and parents are all training on a regular basis! Weight lifting and cardio!

Keep up the good work :)

[Krissypoo]

Hey when are we going to see updated pics and your BF%? also, I can't tell do you have scheduled cheat meals during the week or no? or just higher carb up days?

How are the clothes fitting etc...?

Hey Jenny!

I don't have scheduled cheats. I've learned that if I don't have them, then I don't care about them. I love to cook, so I make healthy food that tastes good and doesn't make me want to cheat. I don't even have carb up days! I used to do it, but not anymore...I'd rather eat right all of the time, train hard all of the time, and not think about venturing off my path. It can get hard though!

The clothes are fitting ok...but the stupid IBS isn't helping. I get so bloated until I can...well, you know. It's been a few days so I feel like I'm 7 months pregnant...although I'm sure I don't look like it!

[Krissypoo]

Hi! how are you? You seem to be doing great!
I'm sure you've made progress in the last couple of weeks but it's not always as noticable as we would like to. Everything takes time and consistency. And yes it's hard sometimes with families that just don't understand why we are doing what we are doing..I'm luck my family always ate pretty healthy and now my 2 sisters and parents are all training on a regular basis! Weight lifting and cardio!

Keep up the good work :)

Thanks, Helene! :)

I'm doing great, I think. I can see and feel plenty of development in my chest and tris. My biceps are coming along, too. Honestly, I think I am a lot stronger than I let on and I doubt myself because of that. Now, I just say screw it and take as much weight as I can. I just want the fat to come off!

You are lucky that your family is so healthy! I'm on of the few, but no one eats badly. My mom is the most healthy of everyone. She eats quite well but won't exercise. My big azz brother is trying to gain mass, so he eats like a fiend. My sister is a twig and eats nothing but fast food. My dad is sickly...and won't do anything to help his health. I think that is one of the reasons why I have become so passionate about this.

[Jennifer-Lynn]

The clothes are fitting ok...but the stupid IBS isn't helping. I get so bloated until I can...well, you know. It's been a few days so I feel like I'm 7 months pregnant...although I'm sure I don't look like it!

I know what your going through with the IBS...you almost have to experiment with foods for a while to see what bothers you and what doesn't or WHAT YOU CAN LIVE WITH...when my stomach got really bad last year, very painful I just backed away from all veggies/fruit/spicy peppers etc...even tomatoes and ate very bland foods like crackers, kashi cereals, fiber one etc...I know not a lot of protein but I was just trying to calm my system down...I am now incorporating veggies etc... back into my diet because it is essential for weight loss and health..As long as I don't eat a ton of it at one sitting it is manageable but there are still those days that my body just freaks out on me and I go running through the halls to get to the bathroom. Hang tough, and experiment with it...Have you seen a doctor for an official diagnosis? I went through an ultra sound at first to dismiss anything major...

[Krissypoo]

Cardio - 1 hour walking

Meal 1: .5 cup oats, 1 cup egg whites, .75 cup berries
Meal 2: 4 oz almond crusted chicken breast, 9 roasted asparagus, 3 strawberries, 10 grapes, 3 cubes cantelope, 2 fish oil, sesathin
Meal 3: 3 oz roasted chicken breast, 2 cups romain, 3 pepperocini, 2 mushrooms, alfalfa sprouts, .5 cup broccoli, 2 fish oil, sesathin
Meal 4: 3 oz roasted turkey breast, 3 cups mixed greens
Meal 5: soy burger patty, 9 roasted asparagus
Meal 6: .5 cup fat free cottage cheese, 1 scoop Muscle Milk, sesathin

Calories Eaten Today
source grams cals %total
Total: 1416
Fat: 42 378 28%
Sat: 9 82 6%
Poly: 8 69 5%
Mono: 9 82 6%
Carbs: 94 261 19%
Fiber: 29 0 0%
Protein: 178 711 53%
Alcohol: 0 0 0%

I'm not sure if this is bad or not. If it is, I can change it up. Since I'm taking Sesathin, my fats are forced to be higher. Should I lower my carbs because of this? My ratios are all out of whack, especially on lifting days that I do AM cardio because I have to take the shake before cardio. Should I shoot for a P/C/F ratio of 50/20/30? or 50/25/25?

I'm really not taking 1 month progress pictures, but I have a really good reason. You ladies all understand, I'm sure! ;) I'll do it next week. I'm getting a haircut and highlights tonight. I'm so excited!

[Krissypoo]

Legs/Medial Shoulders/Abs

Meal 1: .5 cup oats, 1 cup bulgarian yogurt, 1 scoop whey, .5 large orange
V12 Turbo - I always forget to journal this!

Squat
Romanian DL
Leg Press
Leg Curl
Seated & Standing calf raise

Overhead press
Side lat raise

Rope crunch
Oblique crunch with weighted ball
Hanging knee raises - I love these!

Meal 2: 1 serving protein pudding, .5 cup oats

No meat today...I don't know what in the world I will eat. I'll have to post that later. I don't cook fish that far in advance.

I didn't get highlights! Oh well...she had to relax my hair because it is so short now. I couldn't get the highlights because of that. I still love my haircut. She hooked me up!

[Helene]

I think you should go for 40-30-30 for a while and see how that works out for your. 30% carbs is already on the low side and I wouldn't drop it. Maybe on your workout day you can do 40-30-30 and on off days 50-20-30 something like that. Don't worry so much about ratios :)

[Krissypoo]

I think you should go for 40-30-30 for a while and see how that works out for your. 30% carbs is already on the low side and I wouldn't drop it. Maybe on your workout day you can do 40-30-30 and on off days 50-20-30 something like that. Don't worry so much about ratios :)

Thanks! I'll just eat a few more carbs on workout days and less on nonworkout days. AND will do then, stop worrying. Can't you tell I am VERY high strung? :) I try so hard not to be that way, but it's tough. Once I started counting calories again, I got like that. When I don't count, I relax more but I don't think it was any good for me not to count. I still don't really count on the weekends since I don't train then and don't eat as much. I sleep more!

[Krissypoo]

My meals were fine yesterday. I ate 1640 cals. Ratios were good. See the timestamp on this post??? HMPH! I'm a bit miffed...but whatever. Sometimes I love being single, but it has really sucked lately. I'm really sick of it, to be honest. $%&@ this!

[Krissypoo]

Cardio only day

Meal 1: 1 brown rice cake, 1 scoop whey, 1 grapefruit, V12 turbo
1 hour cardio - 30 minutes on treadmill, 30 minutes on elliptical
Meal 2: 1 brown rice cake, 1 scoop whey
Meal 3: 5 oz sesame crusted salmon, sauteed green squash, Sesathin
Meal 4: 4 oz grilled chicken breast, sauteed spinach, .5 oz almonds, 2 fish oil, Sesathin
Meal 5: .5 cup cottage cheese, 1 scoop Lean Dessert, 2 fish oil, Sesathin

I'm exhauested! I was up at 8...why??? I can't sleep once the sun is up, I feel like I am missing out on something good.

The Lean Dessert shake is sooooooooooo good! I got banana nut bread flavor and I was in heaven last night. I traded it for my Muscle Milk, as I am almost out and the Lean Dessert has less fat with roughly the same nutritional profile!

[Jennifer-Lynn]

What is sesathin?

[terracotta]

What is sesathin?
http://www.bodybuilding.com/store/al/sesa.html

[Krissypoo]

Back/Bis/Abs

V12 Turbo
Meal 1: .25 cup steel cut oats, 1 cup egg whites, .75 cup blueberries
Meal 2: 4 oz baked chicken tenders, 8 asparagus spears, 2 fish oil, sesathin
Meal 3: 5 oz spicy thai peanut chicken, 8 asparagus spears, 2 fish oil, sesathin
meal 4: 1 serving protein pudding, .5 cup oats, v12 Turbo

Deadlift
Barbell row
Pullup/chinup superset

Barbell curl
Incline hammer curl

Rope crunch
Hanging oblique knee raise
Hanging knee raise
Stomach vac

Meal 5: 1 scoop whey, baked sweet potato
Meal 6: .5 cup cottage cheese, 1 scoop Muscle Milk, sesathin

Calories Eaten Today
source grams cals %total
Total: 1593
Fat: 37 335 22%
Sat: 9 80 5%
Poly: 7 66 4%
Mono: 6 58 4%
Carbs: 138 462 30%
Fiber: 23 0 0%
Protein: 181 722 48%
Alcohol: 0 0 0%

[angeleye]

ahhhhhh! Ive got to see your "do"! Short huh? well it only takes a minute to be drawn into the depth of us shorter sisters(with more time on our hands in the am!) Your weekend looked good. Lots of things accomplished. Me on the other hand, sitting around sulking. Had to change show, luckly there is one the same day. The original show I picked wast natural - not good for me, obviously. How are those legs coming, I thought of you when I did walking lunges on Sat am. They are wonderful, just havent figured out how to deny the pain in my wrist from the dumbells??????????

[Krissypoo]

ahhhhhh! Ive got to see your "do"! Short huh? well it only takes a minute to be drawn into the depth of us shorter sisters(with more time on our hands in the am!) Your weekend looked good. Lots of things accomplished. Me on the other hand, sitting around sulking. Had to change show, luckly there is one the same day. The original show I picked wast natural - not good for me, obviously. How are those legs coming, I thought of you when I did walking lunges on Sat am. They are wonderful, just havent figured out how to deny the pain in my wrist from the dumbells??????????

Oh yes, honey! Shorter is better. barely had to comb it this morning! I'll be right there with you in no time! I just have to get the guts to do it. I'll take pictures in Miami and post them. :)

Awwww! Did changing your show mean you had to pay more and all that? Good thing you found out and changed, or else you would have been disappointed the day of the show! Don't tell me that's why you sat around sulking! I'll have to e-mail you more on my weekend...a mess. A TOTAL mess.

Use wrist straps for the lunges. I can't hang on to those 45s for long without being ready to drop them. The straps are great, especially for the lunges and Romanian deadlift.

[Jennifer-Lynn]

I'll have to e-mail you more on my weekend...a mess. A TOTAL mess.


Kris, what happened? is everything ok.

[Krissypoo]

Kris, what happened? is everything ok.

Went out with a couple of people, both got totally wasted. I ended up being the driver, one of the people was trying to fight everyone, called me all sorts of crude names numerous times, just acted a plum fool. The other person, who I thought was cool, was not as bad. My thoughts on that person are just a little different now. I liked him, or so I thought. Things just seem different. You know how they say when you are intoxicated that you are completely honest? Well the honesty came out and now I see.

I should be glad that I experienced it. It wasn't a "date," but I know that being single is for the birds. I know dating is a necessary part of life, but I am so completely frustrated with this. The fakeness of dating, the being treated like a toy and an armpiece, the lies and BS. When I was in school, it was so much easier! Meeting decent people is so hard. Everyone always has some sh!t with them. Kids, other partners, no job, can't pay to take me on a date, want to use me for money, $ex, whatever...CAN I JUST MEET SOMEONE DECENT AND GET THIS OVER WITH?!?!?!?!?!?!?!?!

I know it's petty and silly and stupid and there is so much more going on that is so much more important, but I am just bored with this crap.

[Jennifer-Lynn]

Kris,

I am sorry to hear about your bad night out...I am one of those people who do believe things happen for a reason, so like you said maybe you needed to witness this kind of behavior...plus with your new lifestyle I would think hanging out and drinking wouldn't be your kind of crowd anymore...Hey, don't sweat it and don't RUSH IT! It will happen when its time...hey it did for me a SECOND time and trust me I was not looking for it at all...just keep doing things that make you happy, surround yourself with them and things will fall into place, like the right friends...etc...

[cardiojunkie]

EXACTLY!!!! Yesterday, my chicken was so dry. UGH. I was so turned off. I know why it was dry and it was my fault that I wasn't thinking to make the foil tent for the stupid grill.

I was even more disgusted with the chicken and myself because I wasted 3 breasts. I left them out too long and they were room temperature by the time I got to them. I need to try cooking something else. I think I have to go to the store tonight due to the dumb chicken incident, so I may buy some ground turkey to make the meatloaf you mentioned in your journal. It sounds good! That, and the spicy peanut chicken. THAT sounds great!
I've been reading your journal, and KUDOS girl!!!!! Your dedication is awesome. I'm looking for the chicken recipe though,,, it sounds great, and i'm so over the stuff that I'm eating. Can you post it agian. Thanks

[Krissypoo]

I've been reading your journal, and KUDOS girl!!!!! Your dedication is awesome. I'm looking for the chicken recipe though,,, it sounds great, and i'm so over the stuff that I'm eating. Can you post it agian. Thanks

Thank you for the compliment and visiting my journal!!!

which recipe? I do tell my secrets!

[Krissypoo]

Thanks for the words of advice, Jenny. I shouldn't worry about it. Things could be worse! The guy that I went out with does partake in this lifestyle, but still drinks. Strange...but whatever. I think that was part of the turnoff...that I was completely sober!

Alright...I'm doing a happy dance right now. A group of guys at the gym told me that I was doing a great job and that I was in great shape. I was so happy! It's nice to hear a stranger say such a compliment. Also, I've decided that I am going to work towards doing a natural bb show in 2006. I want to give myself plenty of time to put on lots of mass and lose this fat. I put it in my brain to lift like a maniac, and that is EXACTLY what I did today. I rowed a 90 lb barbell, deadlifted 115...I was kicking ASS!!! The thing that sucked was that, by the time I started doing biceps, I was exhausted and could barely do my incline hammer curls. I did curl the 50 lb barbell for 4 reps in one set, then 2 in the next before I had to do a drop set. It's all mind over matter. Tear those fibers to shredsssssssss!

[angeleye]

DL 115! Okay, Im going to stop playing. PUSH IT I love it. Im just working on what to do with the ugly faces. Its hard to stay serious when your faces are so ugly on hard lifts, you cant keep from laughing at your self!

[tigercat24]

hey, I wanted to say that I know how you feel because before my relationship now i was single for a bit(well over a year:) was either constantly dating or being set up or going to clubs to meet people(bad idea..lol-everyone looks better after a couple martini's:) or staying at home because almost ALL my girlfriends are living with a guy or pretty much married..lol-now that i'm usually the sober one its a total turn off to see guys act like that...its weird because when you're sober and everyone else is drunk they're kinda annoying..lol-i sometimes wonder what i'm like to sober people when i drink..lol;) i'm going to be going out without the boyfriend on my b-day this saturday. I'm making it a girls thing. We have been together for almost over a year and a half but i'm feeling we are better off friends. I know the dreaded friends thing..lol- i want to be single but i like being in a relationship too.I'm confused-can't you tell- Not sure if I;m ready to venture out in single world again..lol
You could do what my roomate does-LAVALIFE-she has met sooo many guys online and dates a lot. I don't know though about that..hmmmm
well i wouldn't worry too much about it-someone good will come along soon. Its hard because the good ones are hard to find here too..lol(is there any good men left??;)
well i blabed enough-have a good day!!

D

oh question-how are you liking the sesathin??? awhile back i was looking into it -and then noticed a lot of people on the other boards use it too with good results.

[Rebekah]

WannaBe, oh I so feel you about being single. I was with someone for 5 1/2 years, and it was a very rocky relationship. So I left, and I was single for the first time in my adult life. I hated it. Everyone goes to the bars for fun, and who really wants to meet a person at a bar? Well, I declared that I would be single forever, I never wanted to get married. Well, wouldn't you know, I met my bf 2 weeks later (not at a bar either), and we have been in love ever since. It smacked me right in the face when I was least expecting it.....and I couldn't be happier. It will happen to you too, just be patient.

[Krissypoo]

Thanks for the encouragement, you guys. :) I know that I probably shouldn't be so silly about it. I've been single for *mumble* 4 years *mumble* Sometimes, I love it...especially when I am doing what I feel like doing and not thinking of anyone else. Or when I am walking around in my skivvies or when my hair is nappy and all over my head. :)

D - I wonder the same. Do I look that stupid when I am drunk? If so, I am NEVER drinking again. That's not a good look. And you'll figure out if the boyfriend is meant to be or not...it doesn't take long to find out! I'm sure there are good men left, but every woman who doesn't deserve him is chasing him down as we speak. And I do like the Sesathin! After I finish up with creatine, I am going to stack a few things from Avant Labs. I need to do more research first...

Rebekah - Stories like yours help me keep the faith. I lose it sometimes, but I do think that it will happen when it is meant to happen. Like in your case...who knew! That killed your "single forever" talk!

[Krissypoo]

Cardio only

V12 Turbo
Meal 1: 1 medium sweet potato, 1 cup egg whites, 1 medium apple - made a pancake...YUM!
Meal 2: 5 oz spicy thai peanut chicken, 1 cup broccoli, 2 fish oil, sesathin
Meal 3: 4 oz grilled chicken, 1 cup cabbage salad, .5 cup eggplant dip, 2 fish oil, sesathin
Meal 4: 1 brown rice cake, 1 tablespoon sugar free jelly, 1 scoop whey

1 hour of walking

Meal 5: 1 scoop whey, .75 cup blueberries, bag of spinach - I had to eat this!
Meal 6: .5 cup fat free cottage cheese, 1 scoop Lean Dessert, 2 fish oil, sesathin

I ate too much today, I think. I was so hungry at lunch though! Is my metabolism speeding up or something? I was supposed to do AM cardio, but my alarm didn't go off for some reason. I don't think it's broken or anything...

[jeni5.0]

hi there-
just got caught up with your journal (ive been away for awhile). i see everythings going well with the diet and lifting. :) sorry about the dating thing tho. i have to say im so glad i dont have to date anymore. you'll find someone that is just awesome!! dont worry. just focus on yourself for now, dont look for a man. he'll come along when you least expect it.
anyway, wanted to say hi and that i didnt ditch you. just had a lot going on these last couple weeks.
-jeni

[aprilai]

hi kris =)
i'm glad you're feeling better from the night out. it's also awesome to hear that you want to join a natural bb competition in 2006, you'll do great i'm sure.

if you're feeling hungry and you still eat at the same amount then that's definately a sign that your metabolism is speeding up. do you wake up at night and have a protein shake? if you dont then you should try that, it really fires up your metabolism for the WHOLE day. just make sure it falls into your caloric intake.

oh and i want to apologize for giving you slightly incorrect info on the rear delts...basic compound lifts like the deadlift WILL put a high impact on your rear delts but eventually you'll need quicker progress on them so you can add in rear delt raises. you'll need to decide when you need to add them in and when the deadlifts aren't giving you the results you want for specific muscles anymore. the longer you've trained intensely the harder it is to progress. sorry for the misconception.

[Krissypoo]

hi kris =)
i'm glad you're feeling better from the night out. it's also awesome to hear that you want to join a natural bb competition in 2006, you'll do great i'm sure.


I do feel better. Thanks for thinking of me! I hope that I can do well in natural BB. I've got too much body for anything else!



if you're feeling hungry and you still eat at the same amount then that's definately a sign that your metabolism is speeding up. do you wake up at night and have a protein shake? if you dont then you should try that, it really fires up your metabolism for the WHOLE day. just make sure it falls into your caloric intake.


That's a good idea. I never get hungry at night, but if that will help speed up my metabolism I am all for it! Anything to help drop this stubborn and ugly fat.



oh and i want to apologize for giving you slightly incorrect info on the rear delts...basic compound lifts like the deadlift WILL put a high impact on your rear delts but eventually you'll need quicker progress on them so you can add in rear delt raises. you'll need to decide when you need to add them in and when the deadlifts aren't giving you the results you want for specific muscles anymore. the longer you've trained intensely the harder it is to progress. sorry for the misconception.

No problem. When I do rows, I do them two different ways and one hits the rear delts. The deadlifts are kicking my butt right now, so I won't ever give those up. I'll keep the other rows on back day too and switch them out for the rear delt lift every once in a while. Thanks for your help!

[Krissypoo]

Chest/Tris/Abs

Meal 1: .5 cup oats, 1 cup egg whites, .75 cup berries
Meal 2: 4 oz baked chicken breast, spinach
Meal 3: 4 oz baked chicken breast, mixed greens
Meal 4: .5 cup oats, 1 scoop whey

Flat bench press
Incline press
Chest/Tri dips
Rope pressdown

Rope crunch
Hanging knee raise
Oblique knee raises
Stomach vac

20 minutes HIIT on treadmill

Meal 5: 1 scoop whey, 1 grapefruit
Meal 6: 1 cup skim milk, Lean Dessert

Calories Eaten Today
source grams cals %total
Total: 1567
Fat: 32 290 20%
Sat: 7 65 4%
Poly: 8 68 5%
Mono: 6 55 4%
Carbs: 130 407 28%
Fiber: 28 0 0%
Protein: 194 777 53%
Alcohol: 0 0 0%

[angeleye]

Kris - whats your reps look like on your ab exercies?

[Krissypoo]

Kris - whats your reps look like on your ab exercies?

Sets of 15, 60 seconds on the stomach vac.