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06-22-2008, 09:11 AM
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#1
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Registered User
Join Date: Jul 2007
Location: Darien, Georgia, United States
Age: 37
Stats: 5'7", 147 lbs
Posts: 45
BodyPoints: 18877
Rep Power: 0 
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Nadine's (gagirls) new start w/ TS!
New to the forum, but I have been a Scivation fan for awhile.
I am looking to add some mass to this 5'7 frame and compete in my first BB comp next June. I am sure that I will receive the best guidance from "Team Scivation!"
I am sooooo excited to be on the team and cant wait to start my new program tomorrow!
The diet Derek has given me is:
WOD - Total Carbohydrates 195g
Total Protein 154g
Total Fat 65g
Total Calories 1981g
NWOD - Total Carbohydrates 135g
Total Protein 119g
Total Fat 50g
Total Calories 1466g
with the Tri phase training.
My basic WOD
6 am
1.3 scoop in water or 4 oz meat
1 EM with 4 tsp PB + ? tsp honey
? Grapefruit
7 am wo + cardio
9 am
4 oz lean beef
1 EM
? GF
1 Tbs lite Mayo
2 tsp PB
12 am
4 oz meat
3 cups rabbit food or 1 cup veggies
1 EM
4 tsp OO + balsamic vin or 2 oz avacado
3 pm
3 oz lean meat
1 cup veggie
? tbs honey
1 tbs smart Bal
? EM
6 pm
4 oz meat
1.5 cup veggie
1 Tbs smart Bal
2 tsp PB
9 pm
1 Scoop Casein
1 cup veggie
1 tbs smart bal
Yeah Im an english muffin fan! I make my own so I dont get all the artificial crap and I use stone ground fresh WW flour that I buy at a local art/craft show. If anyone wants the rec.. just let me know!
here is my beginning 5'7 134 lbs 16.3% BF (according to my omoron 3 time avg)
will have to post front shots later... lost my data card with them on it!
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06-22-2008, 03:44 PM
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#2
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Registered User
Join Date: Jan 2008
Location: Massachusetts, United States
Age: 25
Stats: 5'6", 118 lbs
Posts: 1,146
BodyBlog Entries: 0
BodyPoints: 0
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Good Luck, Nadine!!
What diet are you following? I'm assuming it's Lean Mass?
What will you be doing for training?
You look great already - looking forward to following along 
__________________
Team Scivation Athlete
My Log:
http://forum.bodybuilding.com/showthread.php?t=106528341
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06-22-2008, 06:07 PM
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#3
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Registered User
Join Date: Jul 2007
Location: Darien, Georgia, United States
Age: 37
Stats: 5'7", 147 lbs
Posts: 45
BodyPoints: 18877
Rep Power: 0
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Quote:
Originally Posted by JessFM
Good Luck, Nadine!!
What diet are you following? I'm assuming it's Lean Mass?
What will you be doing for training?
You look great already - looking forward to following along |
He has me on the Lean Mass Diet and Tri phase training.
thanks for the compliment too!
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07-25-2008, 05:56 AM
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#4
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Registered User
Join Date: Jul 2007
Location: Darien, Georgia, United States
Age: 37
Stats: 5'7", 147 lbs
Posts: 45
BodyPoints: 18877
Rep Power: 0
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ok so I have slacked at updateing over here. I have kept everything over at the Scivation forum, but Dawn convinced me there are some great people over here too... so I'm baaaaaacccckkkkkk!
In week 4 of Tri Phase and Dereak has me at 2500 cals.
My current goal is to add as much mass as I can and compete next year. I'm 5'7.5 with about 111-112 lbm currently.
Leg day today.... 5 sets... Im wondering if I will be able to walk this weekend.
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07-25-2008, 06:20 AM
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#5
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Registered User
Join Date: Jan 2008
Location: Massachusetts, United States
Age: 25
Stats: 5'6", 118 lbs
Posts: 1,146
BodyBlog Entries: 0
BodyPoints: 0
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Quote:
Originally Posted by nadinegardner
ok so I have slacked at updateing over here. I have kept everything over at the Scivation forum, but Dawn convinced me there are some great people over here too... so I'm baaaaaacccckkkkkk!
In week 4 of Tri Phase and Dereak has me at 2500 cals.
My current goal is to add as much mass as I can and compete next year. I'm 5'7.5 with about 111-112 lbm currently.
Leg day today.... 5 sets... Im wondering if I will be able to walk this weekend.
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welcome back! 
I hope you work your legs so hard today that you CAN'T walk this weekend 
(in a good way!)
__________________
Team Scivation Athlete
My Log:
http://forum.bodybuilding.com/showthread.php?t=106528341
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07-30-2008, 08:28 AM
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#6
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Registered User
Join Date: Jul 2007
Location: Darien, Georgia, United States
Age: 37
Stats: 5'7", 147 lbs
Posts: 45
BodyPoints: 18877
Rep Power: 0
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ok somethings gotta give... I mean this is too good to be true. I weigh comp every Wed and Sunday... soooo since last wed I am up .8 lbs? Its on track since I was up .6 on Sunday... but jeeze this is way too enjoiable!
Ok I started phase 2 of the Tri-Phase yesterday.... 3 sets of the same weight for 8 with 2-3 min rests in between... I think I will go nuts when its down to 2 sets! Im just a go go go person... but Im following directions... it has gotten me this far... soooooo onward.
Yesterdays W/O
BP 65x8x3
BOR 95x8x3
DB Mil Press 15x8x3
BB Shrug 125x8x3
I am up 2.7 lbs LBM in the last 4.5 weeks
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07-30-2008, 08:30 AM
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#7
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WNBF Pro
Join Date: Dec 2002
Location: North Carolina, United States
Age: 29
Stats: 5'8", 186 lbs
Posts: 5,785
BodyPoints: 14997
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welcome back! best of luck!
__________________
Rob "The Reason" Moran
Co-Director Team Scivation
WNBF Professional Natural Bodybuilder
***Scivation Employee***
Become a Fan of Scivation: http://www.facebook.com/pages/SciVation/159679338681
My Thread: http://forum.bodybuilding.com/showthread.php?t=116376631
www.scivation.com
www.primaforce.com
www.scivationbooks.com
Join Team Scivation and receive customized Diet and Training information for FREE:
www.teamscivation.com
Questions? E-mail me at rob@scivation.com
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07-30-2008, 08:33 AM
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#8
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Xtend is the Greatest
Join Date: Jul 2004
Stats: 5'6", 207 lbs
Posts: 23,767
BodyPoints: 65937
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Don't call it a comeback, she's been here for years!!!
__________________
Marc "The Machine" Lobliner
President of Scivation and National Level NPC Competitor
TEAM SCIVATION LEGENDARY PREP
http://forum.bodybuilding.com/showthread.php?t=116376631
Katie Lobliner's Legendary Transformation
http://forum.bodybuilding.com/showthread.php?t=116800741
FREE TRAINING AND DIET!
http://www.bodybuilding.com/fun/team_scivation_main_page.htm
www.scivationbooks.com
Save 10% NOW! BB.com coupon code is 10PerOffScivation
Contact me at mlobliner@scivation.com.
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07-30-2008, 08:37 AM
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#9
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Registered User
Join Date: Jul 2007
Location: Darien, Georgia, United States
Age: 37
Stats: 5'7", 147 lbs
Posts: 45
BodyPoints: 18877
Rep Power: 0
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Should update that Derek moved me u to 2500 cals since I was starving on 2000, and weight is now 137!
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07-30-2008, 08:37 AM
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#10
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IFPA Pro
Join Date: Oct 2003
Location: Indianapolis, Indiana, United States
Age: 29
Stats: 5'11", 230 lbs
Posts: 3,851
BodyPoints: 42208
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You've got a great frame to build on! I can see your 'pecs' from the shirtless back shot...OH NOES! Just being silly
Welcome to Team Scivation Nadine...with us in your corner, you'll be amazed at what you look like come next June!
Sporto
__________________
Tommy Jeffers
*IFPA Pro*
*Scivation Athlete*
www.bodybuilding.com/fun/insidethelife16.htm
www.bodybuilding.com/fun/insidethelife15.htm
www.bodybuilding.com/fun/insidethelife14.htm
www.bodybuilding.com/fun/insidethelife13.htm
www.bodybuilding.com/fun/insidethelife12.htm
"Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength."
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07-30-2008, 09:01 AM
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#11
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Registered User
Join Date: Oct 2007
Location: Virginia, United States
Stats: 5'2", 118 lbs
Posts: 2,164
BodyBlog Entries: 0
BodyPoints: 3208
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Quote:
Originally Posted by nadinegardner
ok so I have slacked at updateing over here. I have kept everything over at the Scivation forum, but Dawn convinced me there are some great people over here too... so I'm baaaaaacccckkkkkk!
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Yayyyyyyy! I'm so glad I convinced you to get your butt back in here on this forum!!!
This place rocks and you already know the folks in here do too! Keep on kickin' butt with the workouts girl...great things are happening!
__________________
Here's a link to my journal ..
http://forum.bodybuilding.com/showthread.php?t=109091251
Dream as if you will live forever, Live as if you will die tomorrow.
"Do or Don't, There is NO Try!"
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07-31-2008, 10:10 AM
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#12
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Registered User
Join Date: Jul 2007
Location: Darien, Georgia, United States
Age: 37
Stats: 5'7", 147 lbs
Posts: 45
BodyPoints: 18877
Rep Power: 0
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Ok.. day 2 of phase 2 (tri phase)
Lower Body...
Squats 105x8x3 had to back these down some because my left knee is giving me issues.
SLDL 105x8x3
Seated Calves 115x8x3
Close Grip bench 65x8x3
BB curl 55x8x3
I HAD a 1/2 froze bottle of extend in the weight room with me... turned around and it was GONE... hmmmm the thief was my 90 lb Catahoula! He will also quickly steal my sludge if its left on a low table for more than 5 seconds!
Thank God I always have back up extend cold in the fridge!
Workout was ok.. a bit down about the squats but my left knee is giving me issues this week. (patellar dislocation in the past)
Ok... off to eat and shower...
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08-09-2008, 06:15 AM
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#13
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Team NRG-X 4 LIF
Join Date: Apr 2007
Location: Rochester, New York, United States
Age: 41
Stats: 5'11", 186 lbs
Posts: 4,008
BodyBlog Entries: 0
BodyPoints: 2430
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Quote:
Originally Posted by nadinegardner
Ok.. day 2 of phase 2 (tri phase)
Lower Body...
Squats 105x8x3 had to back these down some because my left knee is giving me issues.
SLDL 105x8x3
Seated Calves 115x8x3
Close Grip bench 65x8x3
BB curl 55x8x3
I HAD a 1/2 froze bottle of extend in the weight room with me... turned around and it was GONE... hmmmm the thief was my 90 lb Catahoula! He will also quickly steal my sludge if its left on a low table for more than 5 seconds!
Thank God I always have back up extend cold in the fridge!
Workout was ok.. a bit down about the squats but my left knee is giving me issues this week. (patellar dislocation in the past)
Ok... off to eat and shower...
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nice job there missy
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