iceprincessqb

[ICEPRINCESSQB]

f it. i might as well start one too. i could use some help
fri, march 11

training 3 months, physique contest in may, still haven't decided if i wanna compete or not, but still training and eating as if i am (at least i think)

im trying to find the best place in the day to put my carbs and what kinds of carbs. i dont work out til 5 pm and they say no carbs after 6pm or 4-5 hours b4 bed, so what do i do? gotta have carbs after my workout at 6:30

shopping list: (feel free to add to it or have me take something off)
oats
maltodextrin
whey protein (almost out)
sweet potatoes
lots of tuna, gonna have it for lunch everyday
cottage cheese (mix some flavored whey in it, not bad)
brown rice

ive been eating fruit n a protein bar around 4 to get it digested by the time i start training. need to find a better replacement for that meal.


breakfast at 7:30 bowl of kashi go lean with splash of soy milk, bout 1 cup of egg whites with a slice of swiss and tbsp of flax seeds. (go to store tomorrow to buy oats to replace kashi)

green tea all morning, its like 10 degrees in ny

10:30 low carb yogurt
downed 1/2 gallon of water by this point

12:30 lunch can of tuna (no mayo), over salad greens with some balsamic vinegar

green tea again im freezing.

3:00 handful of unsalted soynuts

4:00 peach and protein bar

5:00 the ever dreaded, much needed leg workout
tryin a new routine i found on bodybuilding.com
abs
cardio 20-25 min

6:30 whey protein shake, glutamine, creatine & banana in the car

7:00 dinner, well can't eat meat on fridays during lent so i assume fish is the verdict. piece of salmon in the freezer if the man is too cheap to buy me a meal tonight (he's helpful at the gym n thats all that matters)
tbsp flax seed

[Sunshineslynn]

Yeah its cold up there. My brother lives in Mohawk ny.
How many cals are you taking in?
What kind of leg work out are you doing?
last question how much cardio are you doing?

Just so I can see if you need some help critiquing your plan.

smiles
s

[MsJewels]

training 3 months, physique contest in may, still haven't decided if i wanna compete or not, but still training and eating as if i am (at least i think)

im trying to find the best place in the day to put my carbs and what kinds of carbs. i dont work out til 5 pm and they say no carbs after 6pm or 4-5 hours b4 bed, so what do i do? gotta have carbs after my workout at 6:30

Would this be your first competition?

Yes, you certainly do have to have carbs after your workout. Your body worked hard for ya, so treat it well! If you don't eat properly after you exercise, your body will continuous be unable to replenish that energy, and you'll burn yourself out. I think that 'no carbs in the evening' is more structured to when you're inactive at that time (ie: those who workout in the morning). Your after-workout meal is probably the most important of your day.

But a general rule otherwise is eat most of your carbs early in the day, and eat protein at night. BTW, I've read that cottage cheese is a great meal to have a few hours before bed, because it takes lot of time to disgest, so your body can feed on that while you're sleeping.



shopping list: (feel free to add to it or have me take something off)
oats
maltodextrin
whey protein (almost out)
sweet potatoes
lots of tuna, gonna have it for lunch everyday
cottage cheese (mix some flavored whey in it, not bad)
brown rice

I LOVE sweet potatoes! I'm addicted. Good choice there. Tuna is good, but you really should eat it every day. Mix that up with salmon, chicken, turkey, ...

Do you eat many eggs? I know that for me, they're easy to hardboil for lunches or snacks at the office (excellent protein source). Just make sure you throw out the yolks, add a little salt & pepper, and eat them with a carb (ie: carrots/yam).



ive been eating fruit n a protein bar around 4 to get it digested by the time i start training. need to find a better replacement for that meal.

I'm worried about this, because protein bars are really just glorified chocolate bars. Most that I've seen have lots of fat in them. And if I eat protein bars, I start to crave sugar again, which is a slippery slope for me.

Instead why not have an apple and eat the eggs then? I can come up with some other solutions with ya, but are you at the office or at home where you can cook for this meal?



breakfast at 7:30 bowl of kashi go lean with splash of soy milk, bout 1 cup of egg whites with a slice of swiss and tbsp of flax seeds. (go to store tomorrow to buy oats to replace kashi)

Oh, good, there's those eggs! ;)



green tea all morning, its like 10 degrees in ny

It was minus twenty-four degrees celsuis in Winnipeg this week! YIKES!!!

You might want to check that the tea is decaf - Many people don't realize that green tea packs quite the caffeine punch.



10:30 low carb yogurt
downed 1/2 gallon of water by this point


You need more protein in this meal. Maybe add some protein powder?



12:30 lunch can of tuna (no mayo), over salad greens with some balsamic vinegar

Excellent



green tea again im freezing.

3:00 handful of unsalted soynuts

This is a pretty small meal. Each meal should be between 250 - 350 cals (depending on your daily cal count).



4:00 peach and protein bar

5:00 the ever dreaded, much needed leg workout
tryin a new routine i found on bodybuilding.com
abs
cardio 20-25 min

6:30 whey protein shake, glutamine, creatine & banana in the car


Perfect! Try to eat within 1/2 hour of your workout. Your body can make the most use of those nutrients in this time.



7:00 dinner, well can't eat meat on fridays during lent so i assume fish is the verdict. piece of salmon in the freezer if the man is too cheap to buy me a meal tonight (he's helpful at the gym n thats all that matters)
tbsp flax seed

You diet looks pretty good. Break it down for us into total cals, and percentages of fat/carbs/protein. Do you use www.fitday.com ? It's great - You should sign up for a free account.

[ICEPRINCESSQB]

Yeah its cold up there. My brother lives in Mohawk ny.
How many cals are you taking in?
What kind of leg work out are you doing?
last question how much cardio are you doing?

Just so I can see if you need some help critiquing your plan.

smiles
s

CAL PROT CARB FAT
1400 175 110 31

AT LEAST I TRY TO STAY SOMEWHERE AROUND THERE

F0R LEGS I DO 4 SETS OF 15
SQUATS WITH A 70 LB BAR
LUNGES OR STEP UPS WITH 15 LB DUMBELLS
LEG PRESS 200 LBS
LEG EXTENSION 50 LBS
ABDUCTOR/ADDUCTOR 50 LBS
DEAD LIFTS 40 LBS OR SEATED HAMSTRING CURL 55 LBS

USUALLY DO LEGS ONCE A WEEK

CARDIO I USUALLY DO 20-25 MIN 5X A WEEK AFTER MY WEIGHT TRAINING. USUALLY ELLIPTICAL, SOMETIMES RUN THE TRACK
I AM GONNA TRY TO GET UP EARLY AND RUN OUTSIDE INSTEAD. I DID IT ALL WEEKEND AND IT FELT GREAT!! ITS SO DARK AT THAT TIME (5 AM) I AM AFRAID BY MYSELF UNTIL DAYLIGHT SAVINGS TIME.

[ICEPRINCESSQB]

[QUOTE=MsJewels]Would this be your first competition?

YEAH, IT WOULD BE MY FIRST. I HAD A DREAM LAST NIGHT ABOUT IT , AND I FELT SO FAT. BOO HOO.




I'm worried about this, because protein bars are really just glorified chocolate bars. Most that I've seen have lots of fat in them. And if I eat protein bars, I start to crave sugar again, which is a slippery slope for me.

Instead why not have an apple and eat the eggs then? I can come up with some other solutions with ya, but are you at the office or at home where you can cook for this meal?

AT THE OFFICE 8-4:30 MON-FRI, SUCH A DRAG. I THINK IM GONNA HARD BOIL SOME EGGS TO HAVE IN THE FOR MY SECOND MEAL INSTEAD OF YOGURT




You might want to check that the tea is decaf - Many people don't realize that green tea packs quite the caffeine punch.

YEAH I'VE BEEN DRINKIN CAFFEINATED. GUESS I SHOULD SWITCH

Excellent


WOW, GREAT ADVICE.

HERE'S WHAT I AM CHANGING FOR THIS WEEK:

I BOUGHT A BIG PACK OF CHICKEN LAST NIGHT AND COOKED IT WITH CAJUN SEASONING. ILL TAKE THAT AND A SWEET POTATO TO REPLACE THE PROTEIN BAR AND FRUIT PREWORKOUT.

I GOT THE OATS TO GET OFF THE KASHI.

BEEN MIXING FLAVORED WHEY PROTEIN IN COTTAGE CHEESE, REALLY GOOD

GONNA CYCLE OFF CREATINE FOR A WHILE, IT STARTED TO BLOAT ME. BUT I COULDNT BELIEVE THE STRENGTH I HAD IN THE GYM LAST WEEK FROM IT.

STILL NEED TO FIND THE MALTODEXTRIN FOR POST WORKOUT. FOR NOW I'LL CONTINUE WITH A PIECE OF FRUIT OR SOME JUICE.

WHAT DO YA THINK?

[ICEPRINCESSQB]

Gotta Play Catch Up Here. My Comp Is Too Slow At Home.

Friday Night Meal Went Pretty Good

Did Legs Till I Dropped (routine Posted Earlier)
Did Standing Calf Raises Also
Went Pound For Pound With My Boyfriend On Em Started At 90 Lbs First Set/ Ended At 180 Lbs Last Set

Always Do Abs In Between Sets. I Get To Change My Ab Routine Daily Cuz I Do Whatever I Happen To Be Working Out By. If I Need Extra I Grab The Stability Ball And Throw Some More In.

Funniest Thing I Saw When Doing Abs: Girl Doing Leg Raises On Captain's Chair Talking On Cell Phone.

25 Min On Elliptical. Dont Know How I Made It After My Killer Leg Workout. Still Sore Mon Morning

After The Gym I Drank My Protein Shake And Had My Banana

Went To Dinner Little While Later
Broiled Fish And Plain Baked Potato
They Brought Out This App. It Was Pastina With Shredded Cabbage, Mixed With Tomato. Had Some Of That.

Hmmm Think Thats It, Maybe Another Protein Shake Before Bed

Saturday
Protein Shake And Orange Juice
Shocked Myself And Ran Down To The Park In The Freezin Cold. It Was The Best Feeling Ever!! Went 2.5 Miles On Snow Packed Ground. Decided I Would Run The 15k Boilermaker In July, Need To Start Training
Going To Try To Increase A Half Mile A Day If Time Permits

When I Got Back
Protein Shake And A Banana

Hour Later
Egg Whites/ Piece Of Swiss/ Flax Seed
Bowl Of Kashi With Soy Milk

Couldnt Get To The Gym
Did Push Up And Sit Ups With My 4 Year Old

Lunch I Had Can Of Tuna Mixed With Salsa On Wheat Bread

Took Son And 2 Cousins To The Movies
Brought Me A Protein Bar And Soy Nuts
Had A Little Bit Of Popcorn. Sorry!!

Kids Wanted Pizza And There Wasnt Anything Not Fried There So I Got An Order Of Greens
Hope They Are Good For Me They Are So Good. Had Ham In It And Hot Peppers

Needed More Protein. Ate 3 Servings Of Unsalted Peanuts

Protein Shake Before Bed


Sunday

Protein Shake And Orange Juice

Ran 3 Miles

Running Late For Church Had A Protein Bar And A Banana

After Church Went Home And Ate A Can Of Tuna On Wheat With A Slice Of Swiss And Flax Seed

Snacked On Some Peanuts
Cottage Cheese With Whey Protein Powder

Dinner Was Grilled Chicked With Peppers/onions/mushrooms And Small Portion Of Pasta With Tomato Sauce/ Flax Seed

Before Bed Protein Shake


*water And Green Tea Is A Given
At Least 1.5 Gallons Of Water A Day


Monday
Wanted To Go Running At 5 Am, But It Was Still Dark. There Are Wolves Loose A Cop Said And Too Many Perverts To Go Alone

Breakfast 7:30
Egg Whites/flax Seed
Bowl Kashi/splash Soy Milk

10:30
Late On Meal/typing In My Journal
Low Carb Yogurt

12:30
CAN OF TUNA ON SALAD GREENS
1 BALANCE CARB WELL BAR FOR XTRA PROTEIN

3:30
SWEET POTATO MICROWAVED
2 BONELESS SKINLESS CHK BREAST TENDERS W CAJUN SEASONING

[MsJewels]

Funniest Thing I Saw When Doing Abs: Girl Doing Leg Raises On Captain's Chair Talking On Cell Phone.

That is hilarious! She was obviously working out hard, hmm? *rolls eyes*



Saturday
Protein Shake And Orange Juice
Shocked Myself And Ran Down To The Park In The Freezin Cold. It Was The Best Feeling Ever!! Went 2.5 Miles On Snow Packed Ground. Decided I Would Run The 15k Boilermaker In July, Need To Start Training
Going To Try To Increase A Half Mile A Day If Time Permits


Sounds like a great workout - Good for you!
Your diet's looking good.