View Full Version : 1st day of journaling..
woke up at 730, got dressed drove to gym.
1st day of new program.
15min on treadmile
incline chest press. 4sets 8-12reps, 27.5-30lbs
incline cables. 4sets of 8-10reps, 20-25lbs
pushups. failure
high cable crossovers. 4set 10-12reps, 20lbs
seated chest press. 3sets 8-10reps, 60lbs
lower cablecrossovers. 4sets 10-12reps, 15-10lbs
skipping 4 10 min hard.. lill abs and streching
home-1cup oatmeal 1\2 tablespoon natural peanute butter and apple.
Im trying out something new for 6weeks..training hard 1 body part a week and cleaning my diet up.. if anyone has a comment they can help me out that would be super.. thanks noms. off to work now
getbig3193
01-04-2005, 10:45 AM
one body part a week???? or each body part once a week?
newntrying
01-04-2005, 10:49 AM
That's how I started with my nutrional diet changes simply eating clean cutting refined foods. Good luck!
Helene
01-04-2005, 11:33 AM
Hi, I think that is way too much for your chest. You can do one body part a day but that doens't mean you should overtrain it either! 3 exercices of 4 sets is plenty for your chest. I use to train 1 body part a day too but I stoped that because I was tempted to overtrain like you are doing. Do 2 bodyparts instead like chest-triceps or reduce your volume.
Also are you doing all that training in the morning on an emply stomach?? hope not.
One more thing..I think 15 minutes on the treadmill to warm up is too long. I'm kind of tired after 15 minutes of cardio and can't imagine lifting that much after. 10 minutes max for a warmup or you can do a couple of warm up sets too.
each body part a week.. and ya i was doing 2 parts a day, ive done tones of types training, my boyfriend who bodybuilds himself told me to start now with just one day for each muscle group and Im just giving it a try to see what my gains are..I guess Ill see what happens. thanks for the info though.
getbig3193
01-04-2005, 02:07 PM
i think ur gunna like what u see from goin to one time a week...I sure did...and I would lower your sets...9-12 should be plenty for ur chest...and like Helene said u better eat b4 ur workout....check out the sticky under nutrition for pre and post workout info
woke up at 730am. alarm set for 8am but i guess i just wanted to get up then.
turned the coffee on and had a rice cake with nautral peanute butter a lill bit a maple syrup.
today just going to go to a step class at 9am-10am
diet-hafecup of home made yoget and low fat granola
4egg whites.
happy that im learning step, i teach power punch spinning and so to be aqua fitt. Boy is step hard for me I guess i JUST NEED TO KEEP ON KICKING AT IT.
shadowII
01-05-2005, 11:57 AM
what are your goals?
My goals are to start bodybuilding, Im a basic weight trainer at the ymca and I just know what I know which is a small skoap of pactice, I dont really know any bodybuilders and since I started on this site Ive already picked some stuff up..Im wieght training 5 days a week one rest day and a cardio day.. I've had some good help on here so far and I have now what Im going to be doing for the next little while plus I cleaned up my diet which already this week I see a HUGE diff. Im just new at the journaling thing..Its all coming together though..
shadowII
01-05-2005, 07:26 PM
cut the lifting days down to 3, and then increase intensity by lifting heavier weights.
what lifts are you doing?
sweet ya I think i just kinda went happy go lucky the other day! do you think 4 exersise of 3 sets and pushups failur of 4 sets is ok??
I think i will keep incline press,incline cables,seated chest press,lowpully cablecross overs or what do you think. and go heavey heavy.. its better when my mans in town cuz he good at pushing me and being my spot.. but thanks for the input i need all i can get
Sistersteel
01-06-2005, 03:50 AM
Hi Noms
Are you trying to gain muscle or get cut? If you are trying to gain muscle you should be eatting at least 1g protein per lb of bodyweight. I normally try to eat almost 1.5g pre lb.
5 days a week should be fine but no longer then 1hour, and always do cardio after weight training. I also agree with the girls the heavier the better, but don't hurt yourself.
Also if you are trying to gain muscle you really should cut down on the cardio, I know that may be hard if you teach areobics, but you could be burning muscle.
Hope some of this helps, good luck
SS
All about the muscle gain for me right now. I tend to get a lill chubby though so Im just trying to be careful, I know lill bit of chubb comes along with hard traning though..I will keep in mind to cut cardio down, I do teach like 3 class's a week so I just will not really do to much personly.
so my diet so fare is.. tell me if I should be eating more??
morning b4 work out: cuple bits of pinnapple, rice cake,natural p.butter,sypur,coffee
post work out: 1cup oat meal,1\2talbe p.butter, apple,soymilk
snake: protein shake and somthing small(not sure whattoday)
lunch: chicken breast,whole weat wrap,low fat mayo, veggie sticks
snake:protein shake, seame seeds snakes? is this not good???
dinner: chicken breast, veggies, brown rice 1\2cup
snake: portein drink maybe small cup of plain yogert
today Im training back.
latpull,seated row,cable row,bent over 1arm row,wide grip chin ups-failure??
add lill lower back, question should I do dead lifts or just low vback extensions..
thanks ladies any input just jump right in.. should I be eating more if yes maybe tell me what, I tend to over eat so I tried to cut down just a little bit, my protien shakes are just water a lill over 1 scoop. should i be taking in more thoughout the day!
newntrying
01-06-2005, 08:28 AM
I am trying to gain muscle right now too. I read on Monica Brant’s website or someone like her that she eats anywhere from 1.5 to 2 Xs her bodyweight in protein. But that is hard on the kidneys so drink lots of water at least a gallon. So that is what I do look at 1.5 grams being my absolute min. I go for the 50/30/20 split but usually get 40/40/20, which is acceptable.
You teach aerobics so you probably already know this - but I do abs every time I work out (1 exercise each time) and I do one set of Pilate’s for lengthening and tightening the core. My stomach has gotten flatter and I see some vertical lines (no six pack visible) which helps my ego a lot. Anyhow that is my trick to feel better about the extra fat.
home now, did back I feel like I could have done more??
only 3sets of 8-12reps.. maybe I should move it up to 4 sets..I did go heavy to failure but I feel that I just needed more of a burn.. whats a good program for back maybe mine sucked? look below and thats what I did today.. noms
Jennifer-Lynn
01-06-2005, 10:31 AM
All about the muscle gain for me right now. I tend to get a lill chubby though so Im just trying to be careful, I know lill bit of chubb comes along with hard traning though..I will keep in mind to cut cardio down, I do teach like 3 class's a week so I just will not really do to much personly.
so my diet so fare is.. tell me if I should be eating more??
morning b4 work out: cuple bits of pinnapple, rice cake,natural p.butter,sypur,coffee
post work out: 1cup oat meal,1\2talbe p.butter, apple,soymilk
snake: protein shake and somthing small(not sure whattoday)
lunch: chicken breast,whole weat wrap,low fat mayo, veggie sticks
snake:protein shake, seame seeds snakes? is this not good???
dinner: chicken breast, veggies, brown rice 1\2cup
snake: portein drink maybe small cup of plain yogert
today Im training back.
latpull,seated row,cable row,bent over 1arm row,wide grip chin ups-failure??
add lill lower back, question should I do dead lifts or just low vback extensions..
thanks ladies any input just jump right in.. should I be eating more if yes maybe tell me what, I tend to over eat so I tried to cut down just a little bit, my protien shakes are just water a lill over 1 scoop. should i be taking in more thoughout the day!
Hi Noms:
regarding your meal plan above:
- Why so many protein shakes? Convenience? Real food is much better if you can swing it.
- PWO Meal: This is where you should be having your shake. Then 1 - 2 hrs. later have your oats etc...
- Last meal: I wouldn't have the shake - have something that's slow digesting like Peanut butter or cottage cheese.
Just a few thoughts I hope this helps.
so u think 3 protien shakes is 2 much? 24grams a protien in each shake.. I just find it hard cuz i work 2 jobs, one at gym another at pub.. and i have to take food one the go so its easy to have a shake with water in it and maybe a lill snake with it..But I hear what your saying whole foods are always the best.. Diet is such a hard thing but I guess all it takes it work.. Ill get it right 4 sure,, thanks ya noms
shadowII
01-06-2005, 11:35 AM
sweet ya I think i just kinda went happy go lucky the other day! do you think 4 exersise of 3 sets and pushups failur of 4 sets is ok??
that does not match your stated goals AT ALL.
I think i will keep incline press,incline cables,seated chest press,lowpully cablecross overs or what do you think.
if you want your progress to remain slow to non-existent, keep all that.
and go heavey heavy..
heavy is good, now simplify your sessions.
its better when my mans in town cuz he good at pushing me and being my spot.. but thanks for the input i need all i can get
drop all machine "lifts".
for bench day i suggest bench press, and push press.
what other lifts do you do? you do other lifts, right?
what is your set/rep/rest/% of rom protocol?
do not do direct ab training. noobs never do it right,
heavy compound free weight lifts are the best ab training there is.
so why drop all that?? I mean I do bench but not one this program whats wrong with change?? incline dumbbells r my fave along with incline cables, my chest is getting bigger infact. I know how to train I just like some good input on good exersise. Im not really a bench girl though. but maybe I will add it in a cuple off weeks a drop somthing eles
ps,, what you you tell me then for big gains in my chest?? how many exersise what sets and reps..I dont think im doing that bad right now.
shadowII
01-06-2005, 12:24 PM
so why drop all that?? I mean I do bench but not one this program whats wrong with change??
if you have TRULY mastered the flat barbell bench press, and are doing the incline dumbell bench press for a change, that is excellent.
incline dumbbells r my fave along with incline cables, my chest is getting bigger infact.
your chest wil get bigger, faster if you drop the cable movements.
I know how to train I just like some good input on good exersise.
everyone on this forum knows how to train and is looking for "some good input on good exercise". if you REALLY know how to train than there is no need to ask for input, right?
Im not really a bench girl though. but maybe I will add it in a cuple off weeks a drop somthing eles
i suggest becoming a "bench girl" and you will accelerate your progress.
ps,, what you you tell me then for big gains in my chest?? how many exersise what sets and reps..I dont think im doing that bad right now.
the muscle mass gaining protocol is this...
use from 70 - 85% or your 1rm, do sets of 5 to 10 reps, rest 1 minute between sets.
use free weights, and concentrate on the big compound lifts.
you may be doing excellent right now, especially since you lift heavy, however, you are very far from maximizing your program.
p.s. what about your other lifting sessions? it is the squat and the deadlift that are going to build substantial muscle mass, not the bench.
sweet for sure,I have squats and Im going to add deads now, I never really did deads b4 just cuz I was whimping out I think. I was taught in my training that 6-12reps is hyper, below 6 is more closer to strength, like power lifters and such..I'm doing well with my set's and reps, It just seemed that you where picking on me so i was just asking what you thought!
what i ment by input was kinda just bodybuilding, I just want to learn more about how bodybuilders train and life in a way, Like I had said b4 I dont know any bodybuilders, no woman i know want to train like me, My bf is as close as I get to bodybuilder. So other input on how hard ass trainers train is what i ment my input.. thanks though for helping me out..Ill take you advice and start bench and I do sqauts and deads are on there way.
shadowII
01-06-2005, 09:18 PM
you are headed in the right direction. you will find that deadlifts are quite easy to learn.
I keep on getting up b4 the alarm, what with that I just Im just on this carzy week of wanting to just train trian train, Iam getting enough sleep though.
b4 workout:1ricecake,p.butter,3small drops maple syrup,almonds,coffee
postworkout:protien shake,1c.oatmeal,p.butter,soymilk
meal3:whole wheat pasta,leanmeat sause,veggie sticks
meal4:protien,apple
meal5:chicken breast,veggies,squash,1'2c.B.rice
meal6:plan yogert,1'2scoop protien
shoulder day..my fave day
Helene
01-08-2005, 05:01 AM
I keep on getting up b4 the alarm, what with that I just Im just on this carzy week of wanting to just train trian train, Iam getting enough sleep though.
b4 workout:1ricecake,p.butter,3small drops maple syrup,almonds,coffee
postworkout:protien shake,1c.oatmeal,p.butter,soymilk
meal3:whole wheat pasta,leanmeat sause,veggie sticks
meal4:protien,apple
meal5:chicken breast,veggies,squash,1'2c.B.rice
meal6:plan yogert,1'2scoop protien
shoulder day..my fave day
noms, I would suggest to remove the peanut butter in your post-workout meal. Peanut butter (fat) slows digestion and you really don't want that post workout, you want the nutrients to get as fast as possible to your muscles. I would move it to meal 6 instead.
Also, you should have a protein source in your first meal at least 20g, I would review this meal: more carbs and more protein.
One more thing: how many protein is there in your leanmeat sauce? is there at least 20g? Maybe add protein. I try to have at least 20g of protein at every meal.
Thanks helene, I will get on that trying to change up my diet.. Ive really been working on it, its harder then i think! lol...So 20grams of protien in each meal hey, do you think you chould show me kinda what that looks like. I'ne been using the fitday.com site and its really helping me.
Leg day
1legged squats
legpress
ham curls
leg extensions
calves
off 2 work meals later I guess.
aprilai
01-08-2005, 08:16 AM
Leg day
1legged squats
legpress
ham curls
leg extensions
calves
instead of the ham curls and leg extensions, why don't you do lunges, squats or goodmornings/SLDL?
Im doing 1legged squats/lungs whatever u want to call them, there doing me awsome I get the best burn from them then leg press right after that kills my legs, and Im really wanting to focus on my hams and quads..I get great growth from that.I will change u2, 2leg squats in a few weeks!
meal1:1cup oatmeal,3/4rasins,soymilk,peanutebutter
meal2:cottagecheese,yougert,protien mixed in
meal3:chicken,blackbeans in brownrice,squash
meal4:can of v8..hmmmIm hungery but at work.30min till go time
meal5:wheat wrap with chicken,veggies
meal6:protien with 1/2tablepeanute butter
meal7:hmmm...dont know taking bus to see the man(what to eat),no computer till wed...
question do you think Im getting to much natural peanute butter, Im starting to eat 1-2tablespoon a day.. maybey i should not eat so much or is it ok..its good fat a protien but I just dont want to over eat on it!
Im back now form kamloops, nice to see the man, he asked me to marry him!!! I said yes of course.
I think my diet want kinda crappy although I did try to keep on things, while getting a chest cold at that. so tommorw Im back at this agian, I my be getting sponserd for a fitness comp. I have to see how things go though, I want to do lite wieght class 4 bbuilding, I hope I wioll have enough time.
anyone want to help me out so so thats so much, My weight is 145lbs, about 18-20%BF, and Im 5'5..I just hope I get better this week so I can train harder I hate being sick..
p.s I know I have alot of work to do, comps, in may
430am up to go to work.coffee
meal#1;1/2cup soy milk,1wheatabix,groundflax seed
snack;apple
meal#2;1/2homemade yougert,1/2lowfatcottagecheese,1/3cup high protien granola
meal#3;protiendrink,bannan..after i train chest
meal#4;cantuna,veggies,2ryecrackers
snack;protien drink
meal#5;chicken,veggies,salad
b4 bed snack;protien with 1table p.butter
training;30 minspin class, 15min ab class
chest day
incline DBpress 4sets
flatbench BB 4sets
incline cables 4sets
lowpully cablecrossovers 4sets
calves;seated calves 4set;15-20reps
sevenka
01-17-2005, 09:42 AM
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sevenka
01-17-2005, 09:50 AM
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what does that mean?? its not in english???
630am coffee to the gym
12min on crosstrainer-still getting over flu.. much better now
Back day;
wide grip pull ups-with help 4sets
bent over bb rows 4sets
v-bar cable row 4sets
latpull 4sets
bentleg Dlifts
meal#1;1cup soy,wheatmix, flaxseed meal, 4eggwhites with table spoon cottage cheese melted
meal#2;apple,portien drink
meal#3;tiny can of spicytuna,v8,veggie sticks
meal#4;rye crackers portien drink
meal#5;chicken brest, cup aveggy soup,small salad
meal#6;3egg whites,2/3cup cottage cheese
b4 bed;portien with P.butter-natural
I find that Im on the go alot from 2 jobs so i have to do what I can do, to briing food that can travel with me!
awake to the coffee 4 me!
b4 I go to a step class' at 9 I have 2/3 cup n.yougert and teaspoon flaxseed meal
cardio day-step class', teach spin it lite spin class tonight
meal#2;1/2cup oatmeal,peanutebutter,4egg whites and protien shake
meal#3;can tuna,1cup brown rice,green salad
b4 work;protien drink with 1/2cupsoy milk,banana,flax mean
meal#5;chicken and peas,veggies fired together in olive oil
meal#;protien shake
coffee relax for a few then 2 the gym
25min treadmill,5min spin bike-eat 1oz trailmix and gultamine
shoulders
BBpress 4sets,12-8rep, 35lbs40lbs
bent reardelt flys 4sets 12-8rep, 15-17.5lbs
standing DBpress 3sets, 12-8reps, 22.5,25,27.5lbs
lateral rasise 3sets, 12-10reps, 15-12.5lbs
frount rasise 4sets, 12-8reps,12.5-15lbs
srugs 4est, 30-40lbs-failure
uprightrows3sets 12-8reps, 30-35lbs
i killed my shoulders today cuz I missed them last week being sick and all'
I feel great though awsome pump!
meal1#1cup oatmeal,np.butter,flaxmeal,100g eggwhites,melted with cottage cheese,protien shake
snack;apple,lill p.butter
meal2#small can spicy tuna,v8,1cup brown rice
snack;protien drink
meal3#chicken,veggie mix
snake#eggwhites,lill cottage cheese
b4 bed protien,gultamine
coffee 4 sure!
ARMS DAY
seated db curls;4sets 12-8reps, 22.5-25 lbs
21's short bb;4sets 21reps,10-5lbs plus bar 18lbs
incline db curls;4sets 6-8reps, 15-12.5lb..ouch my arms are starting to kill
sqauted con's curls;4 sets failure switch from arm to arm till no more go time!
close grip bench triceps;4sets 12-10reps, 10-20lbs plus bar 45lbs
cross face arnold extensions;3sets 10reps,15lbs
bench dips;4sets 8reps,45 plate
rope press;3dropsets, 45-35lbs
cardio,warmed up on crosstrainer, teach power pucnh 2night!
diet;
meal 1;100g egg whites,.25cup cottage cheese,1/2cup oats,.25cup soymilk,flaxmeal
snack; 12almonds, protien drink
meal 3; can tuna,light mayo, cucummber salad
snack; protien drink with np.butter
meal 4; chicken with boild veggies 2cups
snack; protien powerd in yougert
I seem more tired today, get up and have a coffee
meal 1
1/2cup oats,np.butter,flax meal,.25 soymilk,protien drink
meal2
2oz trail mix
meal3
2cup homemade beef stew, wide deer meat
meal 4(postworkout)
1\2cup oatmeal,np.butter,100g egg whites,.25 cottage cheese,protein drink
meal 5
chicken breat,veggies
meal6
protien drink,with somthing ?? dont know today
Leg day after work
1legged squats
leg press
ham curls
leg extensions
calve raises
shins, and abs, 1hr spin class at 10;15am
I just wanted anyone to know that reads this Im my 1st fitness comp, in may for figure!!
anyone that has competed in them please give me lill tips if ya can, Im working on my diet hard, and Im lifting heavy till about 12 weeks in so i dont go flat..Ive picked my cardio up aswell..
Ive been bad with this the last few days, although I have been keeping my diet and training.. I had one bad day on monday..totaly messed up on the diet but I just let myself get past it..
cardio day..20min crosstrainer, 15min teadmill
30 min spin class tonight
meal 1
wheatbix 35g, 3/4soy milk, flax meal, protien
meal 2
egg whites150g, 1/2cup cottage cheese,salmon in eggs
meal 3
protien, np.butter,10z almonds
meal 4
veggies, cold chicken 1/2 breast
meal 5
chicken,veggies, salad
meal 5
protien with flax oil
coffee, shower,gym
shoulder day, 20 min cardio
BBpress 4sets
standing DBpress 3sets
rear raises 4sets
frount raises 4sets
side raises 3sets
srugs 4sets..strecthing go home
meal 1
weetbix,3/4c soy milk, 100g egg whites,tablespoon cottage chesse
snack
apple,protien
meal 2
can tuna,veggies,v8
snack
protien,flax oil
meal 3
chicken, 2c veggies,
snack
peanut butter and protien
Helene
01-27-2005, 10:04 AM
coffee, shower,gym
shoulder day, 20 min cardio
BBpress 4sets
standing DBpress 3sets
rear raises 4sets
frount raises 4sets
side raises 3sets
srugs 4sets..strecthing go home
meal 1
weetbix,3/4c soy milk, 100g egg whites,tablespoon cottage chesse
snack
apple,protien
meal 2
can tuna,veggies,v8
snack
protien,flax oil
meal 3
chicken, 2c veggies,
snack
peanut butter and protien
noms, are you training on an empty stomach??
Don't do that! Your body just had 8 hours without food, then you wake up and train for 1-2 hours. Have a protein shake with dry or cooked oatmeal mixed in! It's super good and gives you energy. Or a protein shake with a banana if you can't eat nothing else.
I know I normaly do try to eat a lill somthing, but Im getting ready for the figure comp, and I was told to train on empity, just cuz you burn the fat not the food in tummy??
up at 540am, coffee gym
cardio-20min on treadmill,, then I had a banana b4 weights
arm day.
21 curls 4sets
seated dbcurls 4sets
precher curls 4sets
dd bicep cable curls 4ets failure..get a nice pump at end
close grip beach 4sets
cross face ext. 4sets
skull crushers 4sets
press down drop sets failure again nice pump at end
pre train
banana
meal 1
1/2c oats, npbutter,protein,100gram egg whites,tabls cottage chesse
snack
1cup plain yougert,15g protien in it
meal 2
can tuna,raw veggies
snack
protien,np,butter
meal 3
chicken, 1cup veggies, yam
snack
protien,flax oil
ps anyone want to help out with my diet please go 4 it,, have a awsome day
Helene
01-28-2005, 10:02 AM
I know I normaly do try to eat a lill somthing, but Im getting ready for the figure comp, and I was told to train on empity, just cuz you burn the fat not the food in tummy??
That's bullcrap! what counts is the daily calories in vs daily cals out! You have to keep that in mind. I know we are tempted to beleave that if we eat before working out we only burn the food that we ate but that's not how it works! Think about it, it woulnd't make any sense. And if you eat there is a good chance your workout will twice better and intense.
I know, I know.. lol the guy whos sponsering me to me to train on empity stomach..Its hard for me to eat b4 cardio cuz i get cramps to but I eat b4 I weight train
Helene
01-28-2005, 10:08 AM
up at 540am, coffee gym
cardio-20min on treadmill,, then I had a banana b4 weights
arm day.
21 curls 4sets
seated dbcurls 4sets
precher curls 4sets
dd bicep cable curls 4ets failure..get a nice pump at end
close grip beach 4sets
cross face ext. 4sets
skull crushers 4sets
press down drop sets failure again nice pump at end
pre train
banana
meal 1
1/2c oats, npbutter,protein,100gram egg whites,tabls cottage chesse
snack
1cup plain yougert,15g protien in it
meal 2
can tuna,raw veggies
snack
protien,np,butter
meal 3
chicken, 1cup veggies, yam
snack
protien,flax oil
ps anyone want to help out with my diet please go 4 it,, have a awsome day
noms, you should never do cardio before weights. Weights then cardio. You need all the energy to lift heavy and with intensity! Arnen't you tired after your cardio session? How can you lift after? I don't get it. After a weight session, don't even ask me to do 10 min of cardio, I'm exausted.
no for sure thats true, um the thing is I have to do more cardio then b4,, cuz I need body fat down to 12% its at about 18-19% right now..I have great energy for training Im stronger then ever..I curl up to 27lbs 4 bicep... good form cuz Im a form freak.. I shoulder press with 27.5-35lbs DB. and I have not a bad bench my dlifts r up2 120lbs now I just stared those a few weeks ago. I feel in away that I get better work out with my HR high..when I just train for myself though I dont do as much cardio.. Its just that I have a goal set for Mays figuer comp. I've talked to a few girls that have done figure for the past 5 yrs and they just helped me out.. I would love to do FFbodybuilding one day in but I knwo Im not ready yet.. I cant do cardio apart from weights cuz I work at my gym aswell.. so Im there 2 much..Im pretty good at listening to my body and I change things up if there not working for me.. bUt thanks for your input.. I really need it from all you woman. Ive changed my life so much and training, work and my man, family is what I live for now..In the future I will take the cardio down though.. thanks 4 listening noms
7am up to train legs.. 2weetbix b4 and soymilk,proetin
8am legs days
squats-4sets 10-12reps
leg press 4sets 12reps
leg curl 4sets 10-12 reps
leg extensions 3sets 12 reps
calves 4sets
meal 1
weetbix,soy milk, protien
snack
protien,flax oil
meal 2
chicken,veggies
snack
mix nuts 2oz.mmmm
meal 3
so busy not enough time to write, yesterday chest day good day..
today back day, gym at 630am..30min cardio
bb rows 4sets
t bar rows 4sets
d lifts 4sets
vertical traction 4sets
wide grip cable rows 3sets
calves 4sets
meal 1
egg whites 150g, 1c oat, protien
snack
10 almonds, .25 cold wheat pasta,(just garb small hand full) protien
meal 3
tuna, can, mix veggies cooked
snack
proetin, flax oil
meal 4
chicken and veggies
snack
protien
I track my food on fitday everyday but i run outta time to worte it in here,,,
cardio day, 30 min
coffee and gym 4 me!
meal 1
1/2c oats, 100g egg whites, protien
snack
1/2yougert, np,butter
meal 2
100g salmon, yam 1cup
snack
protien,1/2c soymilk
meal 3
chicken, veggies 2cup
snack
protien and 1/2c cottage chesse
shower, coffee gym
low cardio, feeling tired today..15min
shouler day
bb press 4sets
db press 3sets
rear raises 4sets
frount raises 4sets
side raises 3sets
srugs 4sets
meal 1
protien,1/2c soy, 1/2c oats, 100g egg whites, cottage cheese
meal 2
1/2c oats, 100g salmon
meal 3
chicken,veggies
meal 4
protien, flax oil
meal 5
chicken,veggies, salad
meal 6
egg whites 100g, cottage cheese
meal 7
protien drink
bscrusher
02-05-2005, 11:24 PM
even if you have very strong genetics you are headed for a crash noms.
doing lots of cardio is not going to reduce fat.
you will be much better served by a simpler program.
you are in bulking stage right now, right?
so why are doing cardio?
and why are you training on an empty stomach?
you already had a taste of what is to come with your recent sickness, you are destroying yourself.
time to wake up and get real.
cut the number of exercises you do in each session to 2 or 3.
na Im doing awsome, you should c me.. lol
bscrusher
02-05-2005, 11:55 PM
i am glad to read that you are doing awesome noms. you will do EVEN BETTER with a rational program.
p.s. if you keep going around "a mountain" you will not end up at the top, you will just be circling around it forever. to get to the top you have to go UP "a mountain".
Ive just had for days of crap eating, I couldn't stop myself! I was upset and tired, I took 2 days off of the gym as well it was getting to me I feel much better now though, ready to trian agian and get back with my clean diet. CUZ IT WAS FAST FOOD AND SHAT FOR SUNDAY AND MONDAY!..EKKKK I hate that. Im past it now though and Ive moved on from it! I cant beat myself about it or Ill go crazy in the head.
chest day
coffee,soy cream
cardio-30min
incline bench press 4sets
flat bench press 4sets
incline cable flys 4sets
low pully crossovers 4sets
abs 4sets
meal 1
1/2c oats, protien
meal 2
100g egg whites,cottage chesse
meal 3
3oz chicken, sweet potato
meal 4
protien
be back later to finish
up-coffee-gym
cardio 30min
BACK
barbell rows 4sets
t-bar rows 4sets
close grip cable 4sets
vertical traction 4sets
deads 4sets