Vanessa's Team Scivation Lean Mass Diet Log

[vanessa40]

Hello Everyone,
I thought while i waited to become part of Team Scivation i would try the Lifestyle diet. I sent in my questionaire and pics today and Derek said it would be about two weeks. So let see what i can do in that time.
A little about me...where to begin..Well about 7-8 years ago i weighed about 220lbs and at 5'2 that's a lot of me. I started out slow..just walking and cutting out all the soda and junk food. Then i got into running. I have ran 2 half-marathons and a ton of other races. Then i noticed i had no muscle so i began lifting in 2005. I love it. I'm at the point now where i want to build muscle. So here i am ready to begin..Today was my first day lifting on the plan before this i was doing the SOS Cathy Savage program. It just wasn't for me. I want to lift heavy. So here i am ready to go..i'm going to post pics..be kind...lol

[vanessa40]

Pictures

[vanessa40]

Week 1-4
Conditioning

Week 1
Tues/Legs

Squats
3x15 @70#

SLDL
3x15 @73#

Leg Curls
3x15 @30#

Leg Extensions
3x15 @30#

Standing Calf Raises
3x15 @25#

Seated Calf Raises
3x15 @25#


Cardio
Treadmill
31 minutes
Speed 3.5-4.4mph
Incline 3-6%
HR-120-140

[vanessa40]

Meal Plan

Ok i looked at the meal plan..the way i understand it is i should keep my carbs low..around 100 from the way i added it up..my protein about 140g and my fats at 40-45g
http://forum.bodybuilding.com/showpo...3&postcount=17
I added up the carbs,protein and fat from the chart..i'm keeping my calories around 1300-1400.
Is it ok to do it that way

My meals look like this most day

M1
40g oats,1 whole egg,1 egg white,40g blueberries,20g protein
M2
5 egg whites,flaxseed,apple
M3
4c romaine,1c broccoli,3.5ozs tuna,1tbsp olive oil,vinegar
M4/pwo
protein shake,flaxseed
M5
6ozs salmon,2cups broccoli,2c romaine,flaxseed,vinegar
M6
1/2c cottage cheese,flaxseed,10g protein

How does that look....

[JessFM]

I almost went with Cathy Savage! After reading your post, I'm glad I went this route instead! What exactly didn't you like about it? (anything else besides the weights?) I'm curious because if I ever go the competition route, I may go to her classes to learn how to pose (her studio is about an hour away).

What are your goals? Are you interested in competing?


You're starting with a GREAT base! You have some great muscle definition!

GOOD LUCK - I'll be following along

[MoEcho]

Hello V!!

You look great already! Nice, solid and LEAN base!!

I'm subbed!! The meal plan looks good too BTW.

You'll be rock hard soon! YEAH BUDDY!

Heidi

[vanessa40]

I almost went with Cathy Savage! After reading your post, I'm glad I went this route instead! What exactly didn't you like about it? (anything else besides the weights?) I'm curious because if I ever go the competition route, I may go to her classes to learn how to pose (her studio is about an hour away).

What are your goals? Are you interested in competing?


You're starting with a GREAT base! You have some great muscle definition!

GOOD LUCK - I'll be following along

Hi Jess..
Really the main problem i had was the feedback. If i had a question it would takes her 3 days to a week to email me back. I just didn't feel like i was getting what i was paying for...I hear she is great with the classes and camps..if i lived closer to her i would go to those.

I'm wwwwwaaaaayyyyy to shy to ever compete. I just want to look like i do

[vanessa40]

Hello V!!

You look great already! Nice, solid and LEAN base!!

I'm subbed!! The meal plan looks good too BTW.

You'll be rock hard soon! YEAH BUDDY!

Heidi

Thanks for the feedback Heidi..my diet is what i always worry about..i try and keep my carbs low and early in the day. I have noticed if i eat to many carbs i blow up...

[KDStrong]

I agree with Heidi...you LOOK GREAT already!

This is a great place with lots of wonderful and supportive people! I'm so glad you joined Team Scivation...because you'll ALWAYS answers to your questions as well as awesome support!

YEAH for more GIRLS here!!!

[Tifflex]

Hi Vanessa, it's good to "see" you again! Your pics look great!

I think you will enjoy the Lifestyle Cut Diet. I've been on the CHA diet for 13 weeks and absolutely LOVE IT. I see myself eating this way for life.

Good luck with your goals and I'll be cheering for you.

[vanessa40]

I agree with Heidi...you LOOK GREAT already!

This is a great place with lots of wonderful and supportive people! I'm so glad you joined Team Scivation...because you'll ALWAYS answers to your questions as well as awesome support!

YEAH for more GIRLS here!!!

Thanks KD..
I know i'm going to love it here

[vanessa40]

Goals For Today

Cardio-4.11 mile run/Done
48 mins
Calories Burned-395
Heart Rate-113-144
Pace-11:46

Weights
Back/Later Today


Yoga/Done
20 mins
After run


Meals-

M1
40g oats,flaxseed,1egg,1egg whites,20g protein,40g blueberries
M2
1/2c cottage cheese,4ozs apple
M3
3.50ozs tuna,2c broccoli,4c romaine,1tbsp olive oil,vinegar
M4
protein shake,flaxseed
M5
6ozs flank steak,2c romaine,2c broccoli,flaxseed

Calories-1409
Fat-42g
Carbs-95g
Pro-123g

Water
5L

[jaim91]

What are your goals for the program?

You look friggin' awesome! Shoudlers, arms, abs, quads...everything! Well done so far!

[Jimmy29LI]

I'll agree with the girls...You look great! I'll definately be following.

[vanessa40]

What are your goals for the program?

You look friggin' awesome! Shoudlers, arms, abs, quads...everything! Well done so far!

Lets see..my overall goal in this program is to build muscle and increase the weight of my lifts.

I'll agree with the girls...You look great! I'll definately be following.

Thanks Jimmy

[vanessa40]

Bent Over Barbell Rows
3x15 @63#

1 Arm DB Rows
3x15 @24#

DB Pullovers
3x12 @20#

Wide Grip Pull downs
I had to do these different since i don't have a machine
I lap a band over my pullup bar and pull down
3x15

DB Shrug w/Abduction start
These are harder than regular shrugs i started with 20#db's but had to go down
3x15 @15#

Hyperextensions
3x15

[vanessa40]

Hi Vanessa, it's good to "see" you again! Your pics look great!

I think you will enjoy the Lifestyle Cut Diet. I've been on the CHA diet for 13 weeks and absolutely LOVE IT. I see myself eating this way for life.

Good luck with your goals and I'll be cheering for you.

Hey girl..
How are you doing..
I have to look for your journal now

[vanessa40]

Tomorrow's Meals
Hi Everyone..
Could you all take a look at my meals and see if they look ok..
are my fat grams high enough for the low carbs
I've "heard" that if your carbs are lower your fat should be higher

M1
40g oats,1 egg,1 egg white,20g whey,40g blueberries
M2
1/2c 1% cottage cheese,40zs apple,20g whey,1tsp flaxseed
M3
4c romaine,2c broccoli,3.5ozs tuna,1tbsp olive oil,vinegar
M4
whey shake,1tsp flaxseed
M5
6ozs grilled chicken,2c broccoli,2c romaine,1tsp flaxseed

I also take 3 fish oil pils

Calories-1344
Fat-37g
Pro-146g
Carbs-96g


I have another question..
I plan on buying some Xtend next week
Which flavor is the best..
Also can any of you give me any feedback on Dialene
Yes i plan on stocking up next week


Thanks...

[vanessa40]

Good Morning..
Just got back in from my run. Thankfully it was a little cooler..only 67* this morning instead of 75.I'm thinking of adding an extra leg day to the plan. My lower body is what needs the most work. So today will also be leg day.

Goals for Today

Cardio
4.23 miles
47:59
Calories-419
HR-116-144

Training
Legs

[jaim91]

I think your macros are good, but I'm not too familiar with the Lifestyle Cut Diet. You're trying to gain, right? Is 1344 calories enough?

[Tifflex]

Tomorrow's Meals
Hi Everyone..
Could you all take a look at my meals and see if they look ok..
are my fat grams high enough for the low carbs
I've "heard" that if your carbs are lower your fat should be higher

M1
40g oats,1 egg,1 egg white,20g whey,40g blueberries
M2
1/2c 1% cottage cheese,40zs apple,20g whey,1tsp flaxseed
M3
4c romaine,2c broccoli,3.5ozs tuna,1tbsp olive oil,vinegar
M4
whey shake,1tsp flaxseed
M5
6ozs grilled chicken,2c broccoli,2c romaine,1tsp flaxseed

I also take 3 fish oil pils

Calories-1344
Fat-37g
Pro-146g
Carbs-96g

Hi Vanessa,

Your meals look okay but I think your calories are too low for your goals. I don't think you can gain mass by consuming ~1350 cals. Also, how about replacing the flaxseed with almonds, natty pb, etc?...just my $ .02

I have another question..
I plan on buying some Xtend next week
Which flavor is the best..

I don't think you can go wrong with any flavor. I'm currently using apple and grape.

I'm sure you'll hear from Derek soon and you will love whatever program he puts you on.

Have a great day!

[vanessa40]

I think your macros are good, but I'm not too familiar with the Lifestyle Cut Diet. You're trying to gain, right? Is 1344 calories enough?

Yes i am trying to gain muscle..it's something new for me
Before now all i have done was diet to lose fat
So i might be doing it the wrong way
I do think 1344 is to low

[vanessa40]

Thanks Tiffany..
I'll be sure and pick up some PB when i'm out tomorrow
I love it

I reworked my meals for the day and got my calories up

Calories-1600
Carbs-137g
Fat-41g
Pro-163g

How does that look..

[Tifflex]

Thanks Tiffany..
I'll be sure and pick up some PB when i'm out tomorrow
I love it

I reworked my meals for the day and got my calories up

Calories-1600
Carbs-137g
Fat-41g
Pro-163g

How does that look..

Try it out and if you're not gaining, you can always tweak it.

[vanessa40]

I was looking at the Bulking for Endormophs Ebook
Since i'm wanting to bulid muscle
Do you all think that would be a good plan for me

[BuffKristi]

Hey Van..

WOW What a following you have in here.. YOU will do Awesome as always and YOU LOOK GREAT..

[vanessa40]

Deadlifts
3x8 @73#

Seated Calf Raises
3x12 @24#

BB Lunges
3x8 @45#

Squats
3x6 @110#

Leg Extensions
3x10 @30#

[vanessa40]

Ok..i went to this site i use sometimes to get my ratio's for my calories and it says for 1860 calories on low carbs it works out like this..
Tell me what you think

Calories 1869
Carbs-116g/25%
Pro-186g/40%
Fat-72g/35%

That's a lot of fat and protein for me

[NC_Tarheel]

Ok..i went to this site i use sometimes to get my ratio's for my calories and it says for 1860 calories on low carbs it works out like this..
Tell me what you think

Calories 1869
Carbs-116g/25%
Pro-186g/40%
Fat-72g/35%

That's a lot of fat and protein for me

I think you should go by what the SciVation books say. They have the formulas to calculate your calorie intake. Plus, they use the diabetic exchange so the cals will not add up. Just go by that and Derek will have your plan figured out for you in a few weeks and then he can do all your thinkihng for you. Good luck to you, you're starting with an AWESOME base to work with!!!

[vanessa40]

I think you should go by what the SciVation books say. They have the formulas to calculate your calorie intake. Plus, they use the diabetic exchange so the cals will not add up. Just go by that and Derek will have your plan figured out for you in a few weeks and then he can do all your thinkihng for you. Good luck to you, you're starting with an AWESOME base to work with!!!

Thanks..
I went to the thread and it said bwx15 for the bulking for Endomorphs..
so that puts me around 1860..
I can't wait to get my plan
I know i'll love it..
I looked at the egg pancake video a few minutes ago
I plan on having that for my 4th meal tomorrow..