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  1. #1
    Registered User JessFM's Avatar
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    Location: Massachusetts, United States
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    JessFM's "Lean Mass Diet" Log

    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



    ===============================

    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.
    Last edited by JessFM; 03-16-2008 at 08:26 AM. Reason: changed "6tsp of almond butter" to 4tsp
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  2. #2
    A Lion, not a Sheep ChokeOnStrength's Avatar
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    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"

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  3. #3
    Registered User CM82682's Avatar
    Join Date: Jan 2008
    Location: Massachusetts, United States
    Age: 31
    Stats: 6'1", 185 lbs
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    seems like your dedicated with some goals in the future. good choice working with derek and marc, theyll give you everything you need to get where you want to be. good luck!
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  4. #4
    LIKE A BOSS MoEcho's Avatar
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    Welcome Jess! Great log. I'm Subbed!!

    MoD
    TEAM GENERAL MILLS: Finish Strong 2014 // TEAM AMAZON: Sisterhood of Iron

    The myth that women should be weak is perpetuated by men who fear strong women and women who fear hard work.

    Have a nutrition or training question? Shoot me an email at muscleisart@gmail.com =)
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  5. #5
    Registered User Diesel31's Avatar
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    Looking good,

    fyi: if I recall correctly, 6tsp of almond/peanut butter is 3 servings of fat.
    "I feel like your eye balling me dog. I don't like punk bitches eye balling me."
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  6. #6
    A Lion, not a Sheep ChokeOnStrength's Avatar
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    Originally Posted by Diesel31 View Post
    Looking good,

    fyi: if I recall correctly, 6tsp of almond/peanut butter is 3 servings of fat.
    No, I think that's 2.
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  7. #7
    Registered User Diesel31's Avatar
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    Originally Posted by ChokeOnStrength View Post
    No, I think that's 2.
    hmm, here's taken right from my sheet in the fat (1 serving section)

    * Peanut/Almond butter (smooth or crunchy) 2 tsp or 0.38 oz or 10.6g
    "I feel like your eye balling me dog. I don't like punk bitches eye balling me."
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  8. #8
    A Lion, not a Sheep ChokeOnStrength's Avatar
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    Originally Posted by Diesel31 View Post
    hmm, here's taken right from my sheet in the fat (1 serving section)

    * Peanut/Almond butter (smooth or crunchy) 2 tsp or 0.38 oz or 10.6g
    I retract that, BUT... I do think 1 tbsp is 2 servings.. That would make 3 tsp's one tbsp
    You might be right though... I can't remember much about servings... I kinda just went with what made sense just now, oh well.
    Last edited by ChokeOnStrength; 03-16-2008 at 05:39 AM.
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  9. #9
    Registered User Diesel31's Avatar
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    Originally Posted by ChokeOnStrength View Post
    I retract that, BUT... I do think 1 tbsp is 2 servings.. That would make 3 tsp's one tbsp
    You might be right though... I can't remember much about servings... I kinda just went with what made sense just now, oh well.
    It's cool, we all know 9 calories adds up fast so I just wanted to make her aware of this.
    "I feel like your eye balling me dog. I don't like punk bitches eye balling me."
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  10. #10
    Xtend is the Greatest Scivation's Avatar
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    Rock and roll and enjoy the grubbin'!


    Originally Posted by JessFM View Post

    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.
    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.
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  11. #11
    Banned jackedrabbit's Avatar
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    Thumbs up

    Wow, I'm definitely subbing to this. You've got a solid plan going and seem to be very well organized with everything- a recipe for success!

    By the way, I noticed you are from MA and around my age...where did you go to school and stuff? I live in Boston and went to school in Waltham.
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  12. #12
    Registered User JessFM's Avatar
    Join Date: Jan 2008
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    Originally Posted by ChokeOnStrength View Post
    I retract that, BUT... I do think 1 tbsp is 2 servings.. That would make 3 tsp's one tbsp
    You might be right though... I can't remember much about servings... I kinda just went with what made sense just now, oh well.
    yes yes yes---- sorry, I used 4tsp!!! Actually, used 1 TB plus 1 tsp.... so when I was recording things, I probably messed up the math in my head.

    Thanks for keeping me on my toes I'll edit my log
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  13. #13
    Registered User JessFM's Avatar
    Join Date: Jan 2008
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    Originally Posted by Scivation View Post
    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.
    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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  14. #14
    Registered User JessFM's Avatar
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    Originally Posted by jackedrabbit View Post
    Wow, I'm definitely subbing to this. You've got a solid plan going and seem to be very well organized with everything- a recipe for success!

    By the way, I noticed you are from MA and around my age...where did you go to school and stuff? I live in Boston and went to school in Waltham.
    Grew up in the central part, currently live on the North Shore and went to college on the South Shore.

    That's all the info I'll give in an open thread.... you can PM me if you want to talk about it more
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  15. #15
    Registered User JessFM's Avatar
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    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.
    Attached Images
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  16. #16
    LIKE A BOSS MoEcho's Avatar
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    Jess! You're starting off with a nice, solid base!! You're gonna kill it!! Rock On Sista!
    TEAM GENERAL MILLS: Finish Strong 2014 // TEAM AMAZON: Sisterhood of Iron

    The myth that women should be weak is perpetuated by men who fear strong women and women who fear hard work.

    Have a nutrition or training question? Shoot me an email at muscleisart@gmail.com =)
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  17. #17
    Derek Charlebois Beast's Avatar
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    Very cool to see you starting a log here! You are going to do great!
    Derek Charlebois
    PR-BREAKER Coaching
    Scivation Director of R&D

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  18. #18
    Registered User JessFM's Avatar
    Join Date: Jan 2008
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    Originally Posted by MoEcho View Post
    Jess! You're starting off with a nice, solid base!! You're gonna kill it!! Rock On Sista!
    Hellz yes I'm gonna kill it!!!!!!!
    Originally Posted by Beast View Post
    You are going to do great!
    With your help I am!


    ====================================

    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


    ====================================


    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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  19. #19
    Registered User Diesel31's Avatar
    Join Date: Feb 2008
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    Originally Posted by JessFM View Post
    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?
    Most consider 93% Lean and 96% > Extra Lean. I get 99% Extra Lean Ground Turkey from Bigg's, it's not to expensive, I mix it with my egg whites in the morning. Little hot sauce + fresh salsa = kick azz.
    "I feel like your eye balling me dog. I don't like punk bitches eye balling me."
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  20. #20
    Registered User JessFM's Avatar
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    Originally Posted by Diesel31 View Post
    Most consider 93% Lean and 96% > Extra Lean. I get 99% Extra Lean Ground Turkey from Bigg's, it's not to expensive, I mix it with my egg whites in the morning. Little hot sauce + fresh salsa = kick azz.
    so for 4 protein, should I have 4oz of the 93% lean ground beef??
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  21. #21
    Registered User Diesel31's Avatar
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    Originally Posted by JessFM View Post
    so for 4 protein, should I have 4oz of the 93% lean ground beef??
    Yes, but check the label (if it has one) for the fat content as this may count as a fat serving as well, just like it does for a whole egg.
    "I feel like your eye balling me dog. I don't like punk bitches eye balling me."
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  22. #22
    Registered User JessFM's Avatar
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    Originally Posted by Diesel31 View Post
    Yes, but check the label (if it has one) for the fat content as this may count as a fat serving as well, just like it does for a whole egg.
    the label says that 4oz has 8g of fat- so I'll count this as 1.6 servings of fat, and i'll have a little under 1 tsp of peanut butter to make up for the rest of the fat.

    thanks for the help I'll edit my log
    Last edited by JessFM; 03-17-2008 at 04:39 AM.
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  23. #23
    Registered User Diesel31's Avatar
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    Glad I could help. I like how detailed and organized you are, I'm the same way!
    "I feel like your eye balling me dog. I don't like punk bitches eye balling me."
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  24. #24
    Registered User JessFM's Avatar
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    Originally Posted by Diesel31 View Post
    Glad I could help. I like how detailed and organized you are, I'm the same way!
    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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  25. #25
    Registered User CM82682's Avatar
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    I have to agree with you when it comes to Dereks post workout meal. When I was on the lean mass diet I ate it all the time, its great. Awesome workout as well, keep pushin'!
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  26. #26
    Xtend is the Greatest Scivation's Avatar
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    Originally Posted by JessFM View Post
    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
    She's going the distance, she's going for SPEED!

    Good stuff. HIIT SHOULD be at 90% VO2 Max from what I recall, but IMO who cares? Just go as hard as you can for the allotted time and then cool down, then repeat.
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  27. #27
    Derek Charlebois Beast's Avatar
    Join Date: Sep 2001
    Location: Michigan, United States
    Stats: 5'10", 211 lbs
    Posts: 13,874
    BodyPoints: 32106
    Rep Power: 1018572
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    Originally Posted by JessFM View Post
    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
    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!
    Derek Charlebois
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    Scivation Director of R&D

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  28. #28
    Derek Charlebois Beast's Avatar
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    Originally Posted by CM82682 View Post
    I have to agree with you when it comes to Dereks post workout meal. When I was on the lean mass diet I ate it all the time, its great. Awesome workout as well, keep pushin'!
    Heck yeah! I just ate it for meal #1 (pre-workout)

    Originally Posted by Scivation View Post
    Just go as hard as you can for the allotted time and then cool down, then repeat.
    Agreed!
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  29. #29
    A Lion, not a Sheep ChokeOnStrength's Avatar
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    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"

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  30. #30
    Registered User JessFM's Avatar
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    Originally Posted by Beast View Post
    You're sipping Xtend during your fasted cardio right?
    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.
    Originally Posted by Beast View Post
    Heck yeah! I just ate it for meal #1 (pre-workout)
    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

    Originally Posted by ChokeOnStrength View Post
    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.
    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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