Vanessa's Team Scivation Lean Mass Diet Log

[vanessa40]

Thanks Jaime..
It's always nice to see a hottie first thing in the morning..
Yeah my weights look weird sometimes..i have a lot of smaller weights i add to go up a little abit at a time in my lifting.

[vanessa40]

Ok...my hamstring are feeling the 10% incline from yesterday. I still got my run in this morning but my legs felt like lead. I'm feeling a little better now after my 15 minutes of yoga. I almost messed up again..i forgot today was a cardio only day and planned out my meal for a lifting day. It's ok i can just go by Tuesday eating plan. That's one thing i love about this program. Once you get your meals straight you can pretty much just go by the two meal plans you set up if you want to.

Today's Plan

Cardio
Distance-4.08 miles
Time-48:49
Calories-387
HR-108-130


Yoga/Stretching
15 minutes
After Run

Nutrition
Non Workout Meal Plan


Well it's meal one time and i'm starving. Be back in a little bit

[JessFM]

Good morning, Vanessa!

hope you're enjoying your Meal 1... mine's cooking as we "speak" (no-carb pancake w/ blueberries and almond butter)

[fitness_runner]

Hey chickie! Are your cals upped to compensate for the running? Just curious. I'm only doing one long run per week but do that on my cheat day since I eat more on that day.
Just curious

Happy 4th of July Eve! lol

[vanessa40]

Originally Posted by fitness_runner

Hey chickie! Are your cals upped to compensate for the running? Just curious. I'm only doing one long run per week but do that on my cheat day since I eat more on that day.
Just curious

Happy 4th of July Eve! lol

Hi Heather

Actually that is my lower calories day since it's just cardio.
I only run 4 miles two days a week
How long is your long run...

[vanessa40]

Originally Posted by JessFM

Good morning, Vanessa!

hope you're enjoying your Meal 1... mine's cooking as we "speak" (no-carb pancake w/ blueberries and almond butter)

LOL...
I'm having the low carb pancake w/ pb for my Meal 4 today

Love the no carb pancake....

[jaim91]

Did you hold on while you were walking the incline???

I'm glad you are still running (something you love), while not going overboard and getting catabolic (something you don't love)

[vanessa40]

Originally Posted by jaim91

Did you hold on while you were walking the incline???

I'm glad you are still running (something you love), while not going overboard and getting catabolic (something you don't love)

Only held on when i was drinking my Xtend

I think that has been my trouble all along..running too much ..can't bulid muscle while running 50 miles a week.

[vanessa40]

I'm old and i need some new music
See i'm very old school in my music..i do have a few new songs but nothing very recent
My ipod has
Tracy Chapman
Hall and Oats
Prince...my personal fave ..his early stuff is the best
DeBarge
Richard Marx
Ace Of Base
Everything But The Girl
Justus Boy.i don't know how old that is i just downloaded it off a Gay Pride album
Donna Summer
George Micheal
Madonna
Breaking Benjamin
Carly Simon
Scissor Sisters
Nickelback
PetShop Boys
The Fixx...
You get the picture..

What new music do you all listen too now

[BuffKristi]

Good Morning V..

Don't you love that good sore feeling. I do makes me feel I did something..

I need some more music on my ipod also.. I have been listening the the same 12-15 songs for weeks and weeks..

[BuffKristi]

Well guess what??

I JUST GOT MY PLAN FROM DEREK So I will be starting Monday.. Forgot SOS..

[vanessa40]

Originally Posted by BuffKristi

Well guess what??

I JUST GOT MY PLAN FROM DEREK So I will be starting Monday.. Forgot SOS..

That's great Kris..
I'm loving my plan so far..

[vanillabn]

Hey Vanessa! Thought I'd drop in and say 'hi'... I haven't been around much lately Looks like you're doing great! Nice job on the incline -- I find that harder than running sometimes!!

[vanessa40]

Happy 4th Of July..
I decided to go adhead and weigh today and i hit a milestone
121
The last time i was at this weight was 4/03/2006
Needless to say i'm thrilled. I love that all my hard work is paying off.
I plan on rewarding myself with new songs to workout too

Today's Plan


Training
Quads/Ham


Cardio
30 minutes treadmill
Incline 10%
Speed-3.5-3.7


Meals
Workout Day Plan

[Tifflex]

Originally Posted by vanessa40

Happy 4th Of July..
I decided to go adhead and weigh today and i hit a milestone
121
The last time i was at this weight was 4/03/2006
Needless to say i'm thrilled. I love that all my hard work is paying off.
I plan on rewarding myself with new songs to workout too

Today's Plan


Training
Quads/Ham


Cardio
30 minutes treadmill
Incline 10%
Speed-3.5-3.7


Meals
Workout Day Plan

Congrats on hitting the milestone Vanessa! It sounds like you're losing fat while on the Lean Mass diet...super. It also means you get to eat more.

Have a fantastic day!

[JessFM]

Happy 4th, Vanessa!!!

Any ideas about what songs you'll be buying for your iPod?? I always LOVE getting new songs!!

hot dog mania in 2 minutes!!

[vanessa40]

Originally Posted by JessFM

Happy 4th, Vanessa!!!

Any ideas about what songs you'll be buying for your iPod?? I always LOVE getting new songs!!

hot dog mania in 2 minutes!!

LOL..
Wasn't it great..
A dog off

[vanillabn]

Congrats on the milestone!!! That's so great. Hope you're having a wonderful weekend!

[JessFM]

Originally Posted by vanessa40

LOL..
Wasn't it great..
A dog off

OMG, I could not sit still! Hell, I couldn't even SIT... I was up and jumping around, going crazy! YEAHHHHHHH JOEY CHESTNUT!!!

SO exciting! First dog-off ever!!!

[vanessa40]

Originally Posted by JessFM

OMG, I could not sit still! Hell, I couldn't even SIT... I was up and jumping around, going crazy! YEAHHHHHHH JOEY CHESTNUT!!!

SO exciting! First dog-off ever!!!

I know..it was great wasn't it..
I'm glad Joey won again..
I like Eater X and The Locast too..although they will never wim

[vanessa40]

Squats< I backed off the weight a little today-form over ego
2x6 @100

SLDL
2X6 @110

Leg Extension
2x6 @50

Leg Curl
2x6 @40

DB Lunges < per db
2x6 @25

DB Step up < per db
2x6 @25

Seated calf raise
2x6 @25


Cardio
Time-30 minutes
Incline-10%
Speed-3.5-3.8
HR-110-130

[Jimmy29LI]

Getting a kick ass workout in on the 4th...HARDCORE V! Hope you have a great night and watch some fireworks.

[jaim91]

Hey Vanessa, have you thought about doing your leg extensions and leg curls uniliaterally (one leg at a time)? And varying your foot/toe positions?

[vanessa40]

Originally Posted by jaim91

Hey Vanessa, have you thought about doing your leg extensions and leg curls uniliaterally (one leg at a time)? And varying your foot/toe positions?

Hi Jaime..
No i have never thought about doing them that way.
I'll try that next time...thanks

[vanessa40]

Good Morning
I hope you all had a nice 4th. I watch my neighbors massive fireworks show last night. Man i wish i had the money he spent on all that..i could buy enough Xtend to last 2 years.
I'm taking today as my off day. I'm going to watch a friend of mine compete in the NAS Strongman Competition this afternoon. It should be a blast. I love watching them on TV and i always go watch him when it's around here.
I'm also taking today off from my meal plan and having one cheat meal. I have not had a cheat meal in about 2 months. I'll not be going wild just one meal. The rest of the day i'll just eat clean but not count serving like i normally do.
You all have a wonderful day

[JessFM]

Sounds like you have a fun day planned! I love those strongman competitions... I caught one of the MetRx ones on tv the other day

Enjoy your cheat meal!!

[jaim91]

Yay cheat meals! What did you end up having?

[vanessa40]

Originally Posted by JessFM

Sounds like you have a fun day planned! I love those strongman competitions... I caught one of the MetRx ones on tv the other day

Enjoy your cheat meal!!

Originally Posted by jaim91

Yay cheat meals! What did you end up having?

Hi Ladies,
I had a wonderful time yesterday at the competition. I love to watch them pull buses and deadlift cars.
My cheat meal was a mexican dinner that Steve cooked for us. He had chips..i didn't and that was a big thing...i use to always have chips and then then it would take me two days to get rid of that salt...yuck..I was never a big chip fan anyway..it was mostly mindless eating. I did enjoy the rest of the meal.

[vanessa40]

Training
Delts/Traps
All DB weights are per DB

I decided to go for more reps today. Next week i start 3 sets.

Military Press
2x8 @25

BB Shrugs
2x10 @90

DB Lateral Raise
2x10 @10

DB Shrugs
2x10 @35

Rear DB Raise
2x8 @15

DB Prone Shrug
2x6 @35

Abs
Decline Crunch side to side with 10# ball 2x20
Leg Raises 2x6

Back/Oblique
Back Extension 2x10
Torso Twist 2x10


Cardio
30 minutes Treadmill
Speed-3.5-3.7
Incline 10%
HR-117-133

[vanessa40]

Lean Mass Program
End Of Week 1 Progess




Weight 121 (-3lbs)
BF - 17.8 Omron,15.9 Calipers (-1% Omron..first readin with calipers)
Quads - 20.5
Calves - 14
Forearm - 8.5
Bi -9
Bi Flexed-10
Shoulders-38
Chest-33
Hips -35 (-.05)
Waist-27(.05)

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Well it was really for 13 days since i started in the middle of a week.
I'm most happy with the weight and fat loss.
I'm finding this program easy to stick with now that i have got the hang of it.
I had a little bit of a bumpy start with the food servings but i'm on track now.
I have found it easier for me just to go by two basic meal plans that i have wrote out. I have the one for my WOD and one for my NWOD. The only thing that changes is what meat i have for dinner.