my journal with team scivation-CHA plan attack

[newbiedreamer]

Ok,so i haven't been around the site in like forever,in terms of replying to messages and private messages;however i was still going through the forum,specially this one,in order to achieve motivation and mental focus.Since my last blog i got back into action but without an exact diet plan that would help me toward my goal,wich is once and for all drop my bodyfat level,get super lean and look my best.
Resuming,a few weeks ago i signed up with team scivation,derek sent me my plan and been following it since june 3rd.
I have to admit the first few days,actually,the first week was rough,my strenght was as weak as it's ever been,towards the end of the week i was exhausted,but i didn't give up,not this time,i decided to continue and stick to the plan because i can't expect to see results in a week.Being that said,by mid week of week 2 into the plan,i started to feel the change,i was unstopable,i swear,i had energy to spare,my strenght finally came back,and now i am addicted to CHA.
So far i have lost 4 pounds,wich i know is water weight,but i am starting to get tighter and smaller.As far as for measurements i didn't took them when i started,i know my mistake,but as for now they are
Chest :33"
arms:11"
waist:26"
hips:36"
My actual weight is 118 and bodyfat 17%.
At the moment i have no pics to post,but soon i will post them to see my starting point and see how i progress with the help of Team Scivation.
My diet and workout plan is as followed


1400 Calorie Plan

* * * * *
Meals Carbs Protein Fat Calories
Meal 1 0 35 10 230
Meal 2 0 35 10 230
Meal 3 0 35 10 230
Meal 4 0 35 10 230
Meal 5 0 35 10 230
Meal 6 0 35 10 230
* * * * *
Total 0 210 60 1380

Meal 1****** ***6 Egg Whites
2 Whole DHA eggs
35g protein, 10g fat


Meal 2 5 oz Lean Meat (Fish, Chicken, Beef) or 1.66 Scoops Scivation Whey
12 Almonds or 4tsp Peanut Butter or 2 oz Avocado or 2tsp Olive/Flax/Enova Oil
* * * * *** * 35g protein, 10g fat


Meal 3******* 5 oz Lean Meat (Fish, Chicken, Beef) or 1.66 Scoops Scivation Whey
12 Almonds or 4tsp Peanut Butter or 2 oz Avocado or 2tsp Olive/Flax/Enova Oil
* * * * *** * 35g protein, 10g fat
*

Meal 4* * * * 5 oz Lean Meat (Fish, Chicken, Beef) or 1.66 Scoops Scivation Whey
12 Almonds or 4tsp Peanut Butter or 2 oz Avocado or 2tsp Olive/Flax/Enova Oil
* * * * *** * 35g protein, 10g fat

Meal 5* * 5 oz Lean Meat (Fish, Chicken, Beef) or 1.66 Scoops Scivation Whey
12 Almonds or 4tsp Peanut Butter or 2 oz Avocado or 2tsp Olive/Flax/Enova Oil
* * * * *** * 35g protein, 10g fat


Meal 6******* 5 oz Lean Meat (Fish, Chicken, Beef) or 1.66 Scoops Scivation Whey
12 Almonds or 4tsp Peanut Butter or 2 oz Avocado or 2tsp Olive/Flax/Enova Oil
* * * * *** * 35g protein, 10g fat


***You are allowed one carb/cheat meal per week, just don?t go overboard!!!
Training?Antagonistic Training System

Monday- Back & Chest Antagonist Workout


Back Chest
Bent Over Row Bench Press
Pull-Up Incline Press (BB or DB)
Seated Cable Row Decline DB Flies
Lat-Pulldown Dips


Tuesday- Biceps & Triceps Antagonist Workout plus Forearms


Biceps Triceps
Barbell Curl Close Grip Bench
DB Curl Skull Crusher
Cable Curl Tricep Pressdown
Forearms
Barbell Forearm Curl
DB Forearm Curl


Thursday- Quadricep & Hamstring Antagonist Workout


Quads Hams
Squats Stiff Leg Deadlift
Leg Press Lying Leg Curl
Leg Extension Seated Leg Curl
Calves
Seated Calf Raise
Standing Calf Raise


Friday- Delts & Traps Workout & Core

The shoulders and traps are not ?true? antagonistic muscle groups, but due to the setup of this program, they will be paired together and we will still alternate between sets for each muscle.


Delts Traps
Military Press Barbell Shrug
DB Side Lateral DB Shrug
Rear Cable Lateral Prone DB Shrug
Abs Lower Back/Obliques
Decline Crunch Back Extension
Leg Raises Torso Twist


Perform 30 minutes of cardio before or after weights with heart rate 130-150.

Wednesday & Saturday HIIT Cardio
15 seconds all out followed by 45 seconds of low-intensity cardio
Repeat 15 times.
Followed by 15 minutes of low-intensity cardio
This cardio could be done on the treadmill, elliptical, bike, running track, etc. I personally recommend the elliptical machine as it is low impact and easy to change speeds.


Supplements


The Basics
Supplement Amount Directions
Multivitamin 1 Tablet Take 1 tablet with breakfast
Fish Oil 6 Capsules Take 2 Capsules with meals 1, 3, 5

Workout Nutrition
VasoCharge 1 serving Take 1 serving plus 2 scoops Xtend 15-30 minutes pre-workout
Scivation Xtend 0.17 g/lb BW Sip on 4 Scoops of Xtend during your workout.



So far i haven't cheat at all,surprise surprise!!!,due to lack of cravings,i realized that with this diet i don't get cravings and i love every single one meal,specially the sludge!!!!!!,the best invention ever!!!,as well the no carb pancakes....OMG....how can somebody fail with this diet???
Marc and Derek are God's sent........thank you for the opportunity to dream big and offer professional help without asking something in return but only the satisfaction of helping somebody achieve their goals.You guys are the best,i trust you 110%..............
ready!?............here i go...........................

[gbg]

subbed_ looking forward to see you reach you goals!

[newbiedreamer]

Originally Posted by gbg

subbed_ looking forward to see you reach you goals!

Thanks.....so am i....i am so excited to see where i'll get with this program.By the way i loooooooove your avi,killer arms.

[newbiedreamer]

Week 3- CHA 1400 Monday:back-chest

bent over row : 4 x 8 x 90lbs
bench press(on smith): 4 x 8 x 50 lbs (lame,but i am not strong when it comes to chest excercises)
pull ups : 4 x 7
incline DB press: 2 x 10 x 20 lbs
2 x 8 x 25 lbs
seated rows: 2 x 9 x 70 lbs
2 x 10 x 65 lbs
decine flyes: AWFUL 4 x 10 x 12.5 (each hand)
pulldowns: 4 x 8 x 70 lbs
dips : 4 x 5-6

My reps and weight are not that much,but i swear i was exhausted by the end of the workout.AS for right now,everything hurts.
I did fasted cardio in the morning ,before hit the gym afterwards,for 45 min on my treadmill,i jog for a few minutes,finish up with some abs and pushups.
I will update later on with the total of my meals for today.

[newbiedreamer]

So my meals for today,monday june 16 are as follow:
Meal 1: no carb pancake (3 whites,1 scoop VPX zero carb,i didn't received
my scivation whey yet along with my xtend,)
4 tsp peanut butter

meal 2: 5 oz chicken breast
2 tsp olive oil,1/2 cup spinach

meal 3: 5 oz tilapia,4 tsp peanut butter

meal 4: 2 whole eggs,1/3 cup tuna

meal 5: 5 oz chicken,4 tsp peanut butter

meal 6: tilapia,4 tsp peanut butter

Supps during the day: 6 caps fish oil; multivitamins.
I am not currently using any pre workout formula since i am cycling off,i tried last week to get back to it(i had superpump,i still have some left),however,it made me super sick,like it shut down all my insides,LOL<i don't know how to explain it,but my stomach,all inside felt dried out,and then my belly bloated on the lower area like if i was pregnant,it was awful,to top it off from morning to the next day my appetite was gone......for that reason i am not using any additional pre-workout formula.

I have to admit the last two meals i did not have hunger for,and kinda like i felt forcing to eat it,maybe i need to lower the gms of protein or the quantity of meals.

Thoughs of the day:In my opinion,intense workout,awsome pump....incredible soreness..........

[billfinkbiner]

SuperPump used to kill my digestive system too. If you are still interested in a pre workout formula give Vasocharge a try. I've been using it for over a year now and have never had any digestive issues from it. I haven't even cycled off of it and I still get the same energy and focus.

And tilapia and PB ROCKS!!!

[newbiedreamer]

Originally Posted by billfinkbiner

SuperPump used to kill my digestive system too. If you are still interested in a pre workout formula give Vasocharge a try. I've been using it for over a year now and have never had any digestive issues from it. I haven't even cycled off of it and I still get the same energy and focus.

And tilapia and PB ROCKS!!!

Yeah,for some reason it took that effect on me;but now i know and never again,i gave the rest to my boyfriend to use.I do want to try vasocharge,but i am scared this might happened to me again and then i am stucked with a full can;i wish i could get a sample first.........anywhos....i don't mix tilapia and PB together,first the fish,and then dessert.......do you mix or you were just pointing out the foods you mos like?

[billfinkbiner]

Originally Posted by newbiedreamer

Yeah,for some reason it took that effect on me;but now i know and never again,i gave the rest to my boyfriend to use.I do want to try vasocharge,but i am scared this might happened to me again and then i am stucked with a full can;i wish i could get a sample first.........anywhos....i don't mix tilapia and PB together,first the fish,and then dessert.......do you mix or you were just pointing out the foods you mos like?

I mix them. I know it's weird, but that and some Frank's Red Hot goes together very well. Vasocharge shouldn't have a negative effect on your stomach.

[newbiedreamer]

Originally Posted by billfinkbiner

I mix them. I know it's weird, but that and some Frank's Red Hot goes together very well. Vasocharge shouldn't have a negative effect on your stomach.

Hhmmmmm?,interesting combination,i might give it a try,same with vasocharge,once i detox completely i might have to buy it.Thanks for the input and suggestions.

[JessFM]

My stomach is also pretty sensitive and I haven't had any problems with Vaso... I love the stuff!!

I've never had the PB on the tilapia (but now I want to try it!!!) but I love PB or almond butter on top of cold (cooked of course) chicken breasts.... mmmmmmm!!!!!!!!!!!

everyone who sees me do it says it's gross - but it's just like Thai food! there's peanut sauce on everything in Thai cooking!

Looking forward to following your progress. I'm on the CHA, too

[asiandisaster]

Hey girl AD in the house! I'm subbed in too! I was checking out your bodyspace and was very impressed. You have an awesome physique and have made major positive changes. You have made a great decision by jumping on board with Team Scivation. Hey if you need some Vaso samples let me know, I'm a sponsored athlete for Scivation an I will send you some to try. Believe me that supp is amazing!

[newbiedreamer]

Originally Posted by asiandisaster

Hey girl AD in the house! I'm subbed in too! I was checking out your bodyspace and was very impressed. You have an awesome physique and have made major positive changes. You have made a great decision by jumping on board with Team Scivation. Hey if you need some Vaso samples let me know, I'm a sponsored athlete for Scivation an I will send you some to try. Believe me that supp is amazing!

OOOOOOOO,absolutely,i really want to see how vasocharge works with me.
Thank you so much for the compliments,and i am glad to join Team scivation since everyone in it is so supportive,there is no way one can fail.

[newbiedreamer]

Originally Posted by JessFM

My stomach is also pretty sensitive and I haven't had any problems with Vaso... I love the stuff!!

I've never had the PB on the tilapia (but now I want to try it!!!) but I love PB or almond butter on top of cold (cooked of course) chicken breasts.... mmmmmmm!!!!!!!!!!!

everyone who sees me do it says it's gross - but it's just like Thai food! there's peanut sauce on everything in Thai cooking!

Looking forward to following your progress. I'm on the CHA, too

Thanks girl!!!,and yes i do that too,PB over chicken breast,is awsome!!!.

[asiandisaster]

Originally Posted by newbiedreamer

OOOOOOOO,absolutely,i really want to see how vasocharge works with me.
Thank you so much for the compliments,and i am glad to join Team scivation since everyone in it is so supportive,there is no way one can fail.

Cool! here is my email ronald.gallagher@sgsintl.com You can then provide me your info so I can send some to you. We have Lemonade and Berry flavors. I will send you some of each. Also Marc gave me word of some Apple Xtend samples coming to me. I'll send those too if I get them in.

[newbiedreamer]

Originally Posted by asiandisaster

Cool! here is my email ronald.gallagher@sgsintl.com You can then provide me your info so I can send some to you. We have Lemonade and Berry flavors. I will send you some of each. Also Marc gave me word of some Apple Xtend samples coming to me. I'll send those too if I get them in.

AWsome!!!!!!!,i will be e mailing you right now.......,thanks!!!

[newbiedreamer]

week 3 - tuesday :biceps,triceps and forearms

barbell curl : 4 x 8 x 30 lbs
close grip bench press : 3 x 8 x 45 lbs
1 x 10 x 45 lbs

DB curls( i did these seated on incline,i get better pump and the form is way better than standing):4 x 7-8 x 15 lbs dumbbells
skull crushers( for some reason my tris were burning)so:4 x 10 x 20 lbs
Noten the last two sets my tris were giving up,good burn!!!!

Cable curls:4 x 8-10 x 20 lbs
Tris pulldown: 2 x 7 x 30 lbs
1 x 8 x 20 lbs
1 x 10 x 15 lbs(my tris were killing me)

barbell forearms:4 x 15 x 30 lbs
db:same


45 minutes Fasted morning cardio + some crunches on stability ball.

Meal 1 : no carb pancake + pb
Meal 2 : 5 oz chicken breast + spinach+ olive oil
Meal 3: 5 oz tilapia + PB
meal 4: 2 whole eggs+1/3 cup tuna
meal 5: sludge
I will update later if i got second round on my treadmill,wich i normally do everyday...........yes i know is not in my plan,but i get bored in the afternoons so i hop onto my treadmill and start walking while watching TV;i don't think extra cardio would harm me,...would it?.........anyways ,i'll be back later!!!...peace out.

[JessFM]

i do my DB curls on the incline bench, too.... much less room for cheating!!


not sure about the extra cardio - it's best to e-mail Derek about it - it may play into your calorie level.
If you hit a plateau on your current level, the first thing Derek will suggest is adding more cardio, THEN dropping calories (if the added cardio doesn't help). So if you're starting off with tons of cardio, there won't be much room to add more if you plateau.

... it's been tough keeping my cardio to 30 minutes. Before, I'd get carried away watching tv or reading a magazine or listening to a podcast, and I'd go for much longer. But again, I want that "wiggle room"..... dropping calories would STINK!

[newbiedreamer]

Originally Posted by JessFM

i do my DB curls on the incline bench, too.... much less room for cheating!!


not sure about the extra cardio - it's best to e-mail Derek about it - it may play into your calorie level.
If you hit a plateau on your current level, the first thing Derek will suggest is adding more cardio, THEN dropping calories (if the added cardio doesn't help). So if you're starting off with tons of cardio, there won't be much room to add more if you plateau.

... it's been tough keeping my cardio to 30 minutes. Before, I'd get carried away watching tv or reading a magazine or listening to a podcast, and I'd go for much longer. But again, I want that "wiggle room"..... dropping calories would STINK!

Oh my my,i haven't thought about that.It makes perfect sense,however,i do not work,neither i drive,so i am stuck at home the whole day ,and besides cleaning up,wich takes me about an hour top,because i keep my appartment very clean,i do not have anything else to do;and if i sit around all day,just eating eating and eating,i feel like a whale.
Thanks for the heads up,i will definetley e mail derek.

[billfinkbiner]

Originally Posted by asiandisaster

Cool! here is my email ronald.gallagher@sgsintl.com You can then provide me your info so I can send some to you. We have Lemonade and Berry flavors. I will send you some of each. Also Marc gave me word of some Apple Xtend samples coming to me. I'll send those too if I get them in.

Damn, Ron's always quick to get a girls info. J/K

If you want to try any Dialene 4 shoot me a PM and I can send some of that as well.

[newbiedreamer]

Originally Posted by billfinkbiner

Damn, Ron's always quick to get a girls info. J/K

If you want to try any Dialene 4 shoot me a PM and I can send some of that as well.

Hahaahha,LMAO,don't be jelous,i just PM you.....thanks by the way.

[newbiedreamer]

Week 3 - wednesday HIIT ,scivation way.

Fasted HIIT for 15 minutes,and 15 cool down.

I just got the ok from Derek to go ahead and have second sessions of cardio in the afternoon.So my plan for later on will be 30 minutes of cardio + abs.

Meal 1:no carb pancake(omg,for some reason it was huuuuuge,it took me forever to finish it up) + PB + about 1/4 cup blueberries(i figure i could eat some since is on my diet and i don't have grapefruits at the moment)

Meal 2: 5 oz chicken + spinach+ olive oil

meal 3: 2 whole eggs + 1/3 cup tuna

meal 4: 5 oz tilapia + brocolli+ PB

meal 5: sludge...mmm yummy yummy,i got my scivation whey and apple xtend today.

meal 6: not today......between meal 4 and 5 i did 30 minutes of cardio +abs and end up eating my 4 th meal way too late.Meal 5 was eaten almost at bed time........
Anyways,today was an easy day overall,since it wasn't a lifting day,just cardio....however , i had incredible energy,specially in the morning doing my HIIT.I love my diet ,can't complain.Zero cravings,never hungry....CHA is the sh##.

[newbiedreamer]

Week 3 - day 4- Legs

30 minutes fasted cardio(not best performance since i was nauseous for some reason,even though i was sipping on my xtend)

After meal 1 i headed to the gym.Today obviously wasn't the best oays,actually kinda sucked,but regardless of the situation and conditions i still got my workout done.

Squats 4 x 8 x 65

stiff legged deadlift 4 x 8 x 70

leg press 4 x 8 x 200

laying leg curl 4 x 10 x 50

extensions 4 x 8 x 70 (my left knee is really weak and i have to be careful with this excercise)

seated curls 4 x 9 x 50

calves standing and seated 4 x 10 x 90

I sweated my butt off,even though it was a pretty weak workout and not as intense as usual.
I think what messed me up was my huge pancake in the morning....i will be leaving it out for a few days,because i also have some stomach/digestive problems whenever i eat eggs to often.
Anywhos.....in the evening i got a second cardio session,i still felt kinda funny,bloated(i know is the eggs),but i was bored,hopped onto the treadmill and walk for half an hour.
My meals as for today are
meal 1 :no carb pancake + PB
meal 2: tilapia +broccolli+nuts
meal 3: tilapia +little bit spinach+ PB
meal 4:chicken + spinach+olive oil
meal 5: my delicious burgers(i made them with super lean ground beef and seasoned them with nutmeg and cinnamon.....mmmm so good).
meal 6: still don't know.........maybe i'll update later,if i get a chance to eat it.

[Northman69]

subscribed

[gbg]

What is sludge I keep reading it in peoples posts?
Looking good keep up the good work!

[newbiedreamer]

Originally Posted by gbg

What is sludge I keep reading it in peoples posts?
Looking good keep up the good work!

Sludge is scivation whey (scoops at your choice to fit your macros) mixed with peanut butter,and of course a lil bit of water to mix it up;and if you are allowed in your diet you can add blueberries to it.After mixing it,put it in the fridge or freezer for a few minutes and voila!!!!....best dessert type meal EVER!

[gbg]

Originally Posted by newbiedreamer

Sludge is scivation whey (scoops at your choice to fit your macros) mixed with peanut butter,and of course a lil bit of water to mix it up;and if you are allowed in your diet you can add blueberries to it.After mixing it,put it in the fridge or freezer for a few minutes and voila!!!!....best dessert type meal EVER!

YUMMMM! Easy and full of goodness doesn't get any better than that!
Thanks

[newbiedreamer]

Originally Posted by gbg

YUMMMM! Easy and full of goodness doesn't get any better than that!
Thanks

Exactly!!!!....and no problem
That's what i love about the diet perse,the freedom to have PB and yummy meals like the sludge and also the no carb pancakes...you should also look it up,here is the link
http://www.youtube.com/watch?v=nkrNyBrAvZA when you watch that video you can also watch the sludge video.

[JessFM]

Originally Posted by newbiedreamer

Exactly!!!!....and no problem
That's what i love about the diet perse,the freedom to have PB and yummy meals like the sludge and also the no carb pancakes...you should also look it up,here is the link
http://www.youtube.com/watch?v=nkrNyBrAvZA when you watch that video you can also watch the sludge video.

I like to add chopped almonds to my sludge.... and sometimes a little bit of Walden Farms marshmallow sauce. I freeze for awhile - and then it's like rocky road ice cream!

[newbiedreamer]

Originally Posted by JessFM

I like to add chopped almonds to my sludge.... and sometimes a little bit of Walden Farms marshmallow sauce. I freeze for awhile - and then it's like rocky road ice cream!

OMG that sounds so friggin awsome!!!!!!...too bad i can't find nowhere the marshmallow sauce,they do have the dressings and stuff but not the syrups or dips,it sucks a$$.I read somewhere in your log you also used to do that with cottage cheese,but that is not an option with CHA,only once in a while.Thanks for the ideas,keep them up.

[JessFM]

Originally Posted by newbiedreamer

OMG that sounds so friggin awsome!!!!!!...too bad i can't find nowhere the marshmallow sauce,they do have the dressings and stuff but not the syrups or dips,it sucks a$$.I read somewhere in your log you also used to do that with cottage cheese,but that is not an option with CHA,only once in a while.Thanks for the ideas,keep them up.

I miss my cottage cheese! I know that I can have it once in awhile, but I'd rather not - I want to stay as low carb as possible.
The no-carb pancake and sludge are filling my cottage cheese void very nicely

The marshmallow, chocolate, and caramel sauces are hard to find - I only know 1 store around here that carries them. You can order them online if you realllllly want them.