After being a longtime user and big fan of Xtend, I was very very excited to have the opportunity to join Team Scivation for free (thanks, Derek and Marc).
I got my program yesterday and immediately ordered some Vasocharge and 2 more tubs of Xtend. I planned on starting the diet/exercise plan next Monday, after my order had arrived... But I was too damn excited and started today. I already have plenty of Xtend and my Vasocharge will be here on Tuesday, so I'll only go Monday's lifting session without it- not bad.
My Stats
5'6"
118lb
14.93% BF
(will take body part measurements tomorrow morning)
The Plan
Nutrition:
NWOD: 1370 calories (6 carbs, 20 protein, 10 fats, unlimited veggies)
WOD: 1550 calories (9 carbs, 20 protein, 10 fats, unlimited veggies)
Supplements:
Fish oil capsules (1 per meal)
Multivitamin (1 with breakfast)
Xtend (2 scoops during A.M. cardio, 2-4 scoops during lifting)
Vasocharge (1 serving plus 2 scoops Xtend 15-30 minutes pre-lifting)
Training:
Sunday: off
Monday: Upper Body + 30 min cardio
Tuesday: Lower Body + 30 min cardio
Wednesday: HIIT
Thursday: Upper Body + 30 min cardio
Friday: Lower Body + 30 min cardio
Saturday: HIIT
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Today's Exercise
Today (Saturday) was supposed to be a HIIT cardio day (no lifting)- but I couldn't get to the gym (short on time) or do it outside (snowing) so I did 40min of Tae Bo instead. Not ideal, I know- but still better than no cardio at all.
Today's Nutrition
Meal 1
8 egg whites
4 tsp almond butter
2 slices Ezekiel bread
Total: 4 protein, 2 starches, 2 fats
Meal 2
4 oz. chicken breast
4 tsp almond butter
0.25 cup (20g) oatmeal
0.5 cup Brussels sprouts
0.5 cup broccoli
Total: 4 protein, 1 starch, 2 fats, 2 veggies
Meal 3
1 cup (8 oz.) fat free cottage cheese
0.67 oz. raw almonds
6.5 oz. fresh strawberries
Total: 4 protein, 1 starch, 2 fats
Meal 4
4 oz. chicken breast
4 tsp natural peanut butter
92g apple
0.5 cup broccoli
0.5 cup Brussels Sprouts
Total: 4 protein, 1 starch, 2 fats, 2 veggies
Meal 5 (haven't actually had it yet, but it will be the following....)
1 cup (8 oz.) fat free cottage cheese
18g raw sunflower seeds
6.5 oz. fresh strawberries
Total: 4 protein, 1 starch, 2 fats
Today's Supplements
5 Omega Complex (1 with each meal)
1 GNC Women's Ultra Mega Active Multi
2 scoops grape Xtend during Tae Bo
Before this program, I was following nutrition and training plan straight out of Body Sculpting Bible for Women. It was a 6 week program, with 3 different phases. Ultimately, it was 6 days of A.M. fasted cardio plus 3 days of lifting. Nutrition was a 40/40/20 (c/p/f) plan.
I already feel like the Lean Mass meal plan is much easier to follow. I do miss all of my oatmeal, but I'm loving all of this almond butter
I also like that the Lean Mass plan allows you to eat fruit. With my old plan, fruit was only allowed right after a workout.
I like not having to count the calories or constantly monitor my macros- this plan takes care of all of that- it's a great system.
I've been logging my food all day on nutridiary.com and my 5 meals come out to almost 2000 calories total- which is way higher than the 1370 that the plan claims it to be. I'm not sure why this is, but I'm going to put my faith in Derek and Marc here.
First thing tomorrow morning, I'll be taking all of my starting measurements and some pictures.
I'm very excited for this opportunity. My ultimate goal is to compete in figure- or at least look like I compete! ... So it'll be great to have weekly feedback from the pros.
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Thread: JessFM's "Lean Mass Diet" Log
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03-15-2008, 04:44 PM #1
- Join Date: Jan 2008
- Location: Massachusetts, United States
- Age: 39
- Posts: 1,061
- Rep Power: 230
JessFM's "Lean Mass Diet" Log
Last edited by JessFM; 03-16-2008 at 08:26 AM. Reason: changed "6tsp of almond butter" to 4tsp
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03-15-2008, 04:49 PM #2
- Join Date: Aug 2005
- Location: Toronto, Ontario, Canada
- Age: 38
- Posts: 4,639
- Rep Power: 1663
Very informative start. I can't wait to see what the future holds for you. Show us, and most important of all, yourself what you can truly put your mind to.
I'm subbed.'Lift till you see god"
Working with Layne Norton
PICP Level 1 Certified Coach
PICP Level 2 Certified Coach
http://forum.bodybuilding.com/showthread.php?t=1567461
http://forum.bodybuilding.com/showthread.php?p=101664301&posted=1#post101664301
- CoS is Back -
http://forum.bodybuilding.com/showthread.php?t=111156421
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03-15-2008, 05:23 PM #3
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03-15-2008, 06:18 PM #4
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03-15-2008, 06:32 PM #5
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03-16-2008, 05:20 AM #6
- Join Date: Aug 2005
- Location: Toronto, Ontario, Canada
- Age: 38
- Posts: 4,639
- Rep Power: 1663
'Lift till you see god"
Working with Layne Norton
PICP Level 1 Certified Coach
PICP Level 2 Certified Coach
http://forum.bodybuilding.com/showthread.php?t=1567461
http://forum.bodybuilding.com/showthread.php?p=101664301&posted=1#post101664301
- CoS is Back -
http://forum.bodybuilding.com/showthread.php?t=111156421
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03-16-2008, 05:25 AM #7
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03-16-2008, 05:34 AM #8
- Join Date: Aug 2005
- Location: Toronto, Ontario, Canada
- Age: 38
- Posts: 4,639
- Rep Power: 1663
Last edited by ChokeOnStrength; 03-16-2008 at 05:39 AM.
'Lift till you see god"
Working with Layne Norton
PICP Level 1 Certified Coach
PICP Level 2 Certified Coach
http://forum.bodybuilding.com/showthread.php?t=1567461
http://forum.bodybuilding.com/showthread.php?p=101664301&posted=1#post101664301
- CoS is Back -
http://forum.bodybuilding.com/showthread.php?t=111156421
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03-16-2008, 05:43 AM #9
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03-16-2008, 05:46 AM #10
- Join Date: Jul 2004
- Location: Burlington, North Carolina, United States
- Posts: 26,552
- Rep Power: 23156
Rock and roll and enjoy the grubbin'!
The Calories Don't Add Up!
We don't count every calorie in the Cut Diet or any other diet we design. Instead of counting every calorie, we focus on serving sizes based on the amounts/measurements we provide. This method began with the use of the diabetic exchange list which only counts servings rather than every calorie. Over our years and use of a very sophisticated food processor system, we have made the serving sizes to account for total calories that we believe to be most optimal and very well balanced. Unless you are wearing a monitor that can tell you every calorie you burn every minute of the day, we find it unnecessary to count every calorie from every food item. What if you have more stress on one day than on the next? What if you are mildly sick or have cold?
We think you may actually burn calories just trying to calculate them all from every darn piece of food which is a waste of time in our opinion. The Cut Diet provides grams per servings. The general rule of thumb is one carbohydrate serving is 15 grams of carbohydrates, one fat serving is five grams of fat and one protein serving is seven grams of protein. With this simple format, you can make different meals on the Cut Diet by simply sticking to the amounts allowed in our food options section. This will also allow you to match up the recommended grams of carbohydrates, fat and protein per meal as indicated.www.scivation.com
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03-16-2008, 06:18 AM #11
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03-16-2008, 08:25 AM #12
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03-16-2008, 08:36 AM #13
- Join Date: Jan 2008
- Location: Massachusetts, United States
- Age: 39
- Posts: 1,061
- Rep Power: 230
This makes sense. And it occurred to me last night that the calories in the plan only measure (if it's a protein, for example), the calories from the protein- not from the other things in the food. (I was so excited about this new plan- I couldn't stop thinking about it last night and couldn't fall asleep)
Whatever the rationale is, I'm going to follow it because you guys have had great results both personally and with your clients.
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03-16-2008, 09:17 AM #14
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03-16-2008, 09:41 AM #15
- Join Date: Jan 2008
- Location: Massachusetts, United States
- Age: 39
- Posts: 1,061
- Rep Power: 230
Starting measurements
Took my starting point body part measurements this morning....
Starting Point Body Part Measurements
Quads: 19(L) 20(R)
Calves: 13(L) 13 1/4(R)
Forearms: 7 1/4(L) 7 1/2(R)
Arms: 9 1/4(L) 9 1/2(R)
Arms (flexed): 10(L) 10(R)
Shoulders: 38
Chest: 33
Hips (women): 33
Waist: 26
Weight: 118
Also attached some starting point pictures
I'll post the day's meals later tonight.
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03-16-2008, 12:04 PM #16
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03-16-2008, 03:40 PM #17
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03-16-2008, 04:03 PM #18
- Join Date: Jan 2008
- Location: Massachusetts, United States
- Age: 39
- Posts: 1,061
- Rep Power: 230
Hellz yes I'm gonna kill it!!!!!!!With your help I am!
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Today's Exercise
None... rest day
Today's Nutrition
Meal 1
6 egg whites
1 whole egg
2 tsp. almond butter
2 slices Ezekiel bread
Total: 4 protein, 2 carbs (starch), 2 fat
Meal 2
4 oz. chicken breast
4 tsp. peanut butter
1/4 cup oatmeal
1/2 cup Brussels sprouts
1/2 cup broccoli
Total: 4 protein, 1 carb (starch), 2 fat, 2 veggies
Meal 3
1 cup fat free cottage cheese
3.25 oz. fresh strawberries
49.5g fresh blueberries
9g raw sunflower seeds
8.6g raw almonds
Total: 4 protein, 1 carb (fruit), 2 fat
Meal 4
1 cup fat free cottage cheese
3.25 oz. fresh strawberries
49.5g fresh blueberries
9g raw sunflower seeds
8.6g raw almonds
Total: 4 protein, 1 carb (fruit), 2 fat
Meal 5 (haven't had it yet, but it will be the following...)
4 oz 93% lean ground beef
92g apple
~1 tsp. peanut butter
1/2 cup broccoli
4oz asparagus
Total: 4 protein, 1 carb (fruit), 2 fat, 2 veggies
Today's Supplements
5 Omega Complex (1 with each meal)
1 GNC Women's Ultra Mega Active Multi
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I went bowling in Boston today so I had to plan ahead a bit and bring some meals with me- that's why Meal 3 and Meal 4 are identical- I mixed up a big container of it beforehand.
I'd never tried cottage cheese before this diet- I always thought it looked nasty- but now I'm hooked.... I don't even miss my oatmeal anymore... not with all this cottage cheese and peanut butter goodness going on! (peanut butter on chicken is sooooooooooooo good)
I'm not sure if I got the amount for the 93% lean ground beef in Meal 5 correct... The closest I could find in the plan was "* Lean Sirloin ? oz or 21.25g" so I went with that. Maybe someone can help me there?
Tomorrow marks "Day 1" of the lifting plan. I'm a little upset that my Vasocharge won't arrive until Tuesday, but I'll still kill Monday's workout with my Xtend.Last edited by JessFM; 03-16-2008 at 04:47 PM.
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03-16-2008, 04:21 PM #19
- Join Date: Feb 2008
- Location: Carmel, Indiana, United States
- Posts: 497
- Rep Power: 207
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03-16-2008, 04:24 PM #20
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03-16-2008, 04:35 PM #21
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03-16-2008, 04:46 PM #22
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03-16-2008, 04:59 PM #23
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03-17-2008, 06:00 PM #24
- Join Date: Jan 2008
- Location: Massachusetts, United States
- Age: 39
- Posts: 1,061
- Rep Power: 230
I'm a big believer in "you get out what you put in"... and I want this very badly!
================================================== ==========================
Today's Exercise
Cardio
30 minutes of A.M. fasted cardio on the elliptical
3.66miles
HR max: 153 (78%)
HR avg: 139 (71%)
Low Intensity (60-65%): 00:09:16
Moderate Intensity (65-80%): 00:27:16
Lifting
Upper Body + Abs:
Flat DB Press (10x20)(10x20)(10x22.5)
Seated Cable Row (10x50)(7x60)(8x60)
DB Shoulder Press (8x22.5)(8x22.5)(8x22.5)
Lat Pulldowns (10x55)(10x45)(10x5) <-- I felt like I had bad form on the first set
Cable Pressdown (10x35)(8x40)(10x40)
Cable Curl (10x20)(9x25)(9x25)
Lying Leg Raise (20)(20)(20)
Incline Crunch (13)(10)(10) <-- guess my abs need a lot of work But they're sore now- so I'm happy!
Today's Nutrition
Meal 1
8 egg whites
2 slices Ezekiel bread
4 tsp. almond butter
Total: 4 protein, 2 carbs (starch), 2 fats
Meal 2
8 oz. fat free cottage cheese
184g fresh strawberries
8.6g raw almonds
9.0g raw sunflower seeds
Total: 4 protein, 1 carb (fruit), 2 fats
Meal 3
3 oz. chunk light tuna (water-packed)
1 whole egg
6 raw almonds
92g apple
2 cups Romaine lettuce
1/2 cup broccoli
Total: 4 protein, 1 carb (fruit), 2 fats
Meal 4
4 oz. chicken breast
4 tsp. peanut butter
6.5 oz. grapefruit (peeled)
~1/2 cup broccoli
~4 oz. asparagus
Total: 4 protein, 1 carb (fruit), 2 fats
Meal 5
Beast's post-workout shake:
1/2 scoop (15g) ON 100% Whey (Double Chocolate)
1/2 scoop (15g) ON 100% Casein (Creamy Vanilla)
8 oz. skim milk
40g oats
15.8g honey
4 tsp. peanut butter
Total: 4 protein,4 carbs (starch), 2 fat
Today's Supplements
5 Omega Complex (1 with each meal)
1 GNC Women's Ultra Mega Active Multi
2 scoops grape Xtend during A.M. fasted cardio
4 scoops grape Xtend during lifting
ON 100% Whey (Double Chocolate)
ON 100% Casein (Creamy Vanilla)
(Vasocharge will arrive tomorrow.... so says FedEx )
Today's Hydration
~122oz.
================================================== ==========================
**** Thanks for that post-workout shake recipe, Beast.... best meal ever... and I get to have it again tomorrow... and Thursday... and Friday... and Monday... etc... etc...
I decided to stop listing my veggie totals here- since I can have unlimited veggies with meals.
I'm not sure what intensity I should be shooting for with my cardio. Should I be staying at a lower intensity? Am I fine doing what I'm doing? (loooooove my heart rate monitor- it's great for this)
For the HIIT, I'll be shooting for >85%, correct? (I've never done HIIT before- looking foward to Wednesday morning!!!)
It was a struggle doing that ab work at the end of my lifting session- I had wayyyy too much liquid in my stomach and my abs aren't very strong yet. But I'm excited about the cable curls- 20 was my previous max.
I like this workout plan so far- it takes less time than the plan I was doing before, and it's a lot more focused.
Tomorrow, when my Vasocharge arrives, it'll be a complete package... I'm so excited
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03-17-2008, 06:11 PM #25
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03-18-2008, 05:46 AM #26
- Join Date: Jul 2004
- Location: Burlington, North Carolina, United States
- Posts: 26,552
- Rep Power: 23156
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03-18-2008, 06:24 AM #27
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018846
We nice entry! If you keep this up your progress will be awesome. You're sipping Xtend during your fasted cardio right?
For the oatmeal recipe (for those who don't know) this is what I do:
-Get a bowl
-If using honey I put my bowl on the scale then put the honey in the empty bowl to measure it
-Put dry oatmeal in bowl
-mix up milk and protein powder together in shaker bottle
-pour milk+protein powder on oatmeal
-measure and stir peanut butter in
-Eat like cereal! (I hate cooked oatmeal
Enjoy!
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03-18-2008, 06:25 AM #28
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03-18-2008, 06:33 AM #29
- Join Date: Aug 2005
- Location: Toronto, Ontario, Canada
- Age: 38
- Posts: 4,639
- Rep Power: 1663
Your entries are so well organized. With organization such as this, it should be far easier to stick to a plan. Stay motivated, I see great things in the future for ya.
'Lift till you see god"
Working with Layne Norton
PICP Level 1 Certified Coach
PICP Level 2 Certified Coach
http://forum.bodybuilding.com/showthread.php?t=1567461
http://forum.bodybuilding.com/showthread.php?p=101664301&posted=1#post101664301
- CoS is Back -
http://forum.bodybuilding.com/showthread.php?t=111156421
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03-18-2008, 06:49 AM #30
- Join Date: Jan 2008
- Location: Massachusetts, United States
- Age: 39
- Posts: 1,061
- Rep Power: 230
of course! I always sip on 2 scoops during my fasted cardio- is this enough? (and should I drink some extra maybe 15min beforehand?)
My Xtend amounts and times are in the "Today's Supplements" section of the log.You guys are making me hungry.... I can't wait to have that shake again tonight. I think that'll be my motivation if I ever have a hard time getting myself to the gym
Thanks! I figure this is the best way to get some quality feedback from everyone, and see fast results. And this log is a great way to add some accountability into my goal!!!
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