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  1. #31
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    Dinner tonight was great. 4.5 oz homemade turkey meatballs in 2 cups homemade chunky veggie sauce over 1.5 cups spaghetti squash (342 calories)


    I also decided to try and make another recipe of protein ice cream lol. Tonights creation is chocolate pumpkin protein "ice cream"
    -2 scoops "No Whey" pumpkin protein
    -1/2 cup canned pumpkin
    -1 cup unsweetened almond milk
    -2 Tbsp. unsweetened coco powder
    -splash vanilla extract
    -sprinkle of cinnamon

    Its in the freezer right now so I'll let you know how it comes out tomorrow. I also had my daily protein mugcake. I've been leaving out the honey lately due to not having enough calories.

    Totals for the day:
    calories: 1350 exactly
    protein: 156g (44%)
    carbs: 125g (35%)
    fat: 32g (20%)

    I use myfitnesspal (always checking to make sure the info I put in is correct) to count up my grams and percentages and for some reason it doesn't always add up to 100%... weird

    I was looking leaner today, which was awesome. I'm loving the visual progress. I will try and take more progress photos of my emerging abs tomorrow at the gym. Chest day. High day! I think I'm going to barbell bench tomorrow for the first time in long while. I stopped doing it while I was at school because the bench presses were alwaysssss taken and I am too impatient to wait. I'm really excited to see how much I can do because my DB press has gone from 25 to 40 since the last time I benched.

    I'm still feeling really good and really motivated, but the over-the-top extreme level of energy I had when I started this log is slowly starting to dissipate. I'm sure it will come back soon. I kind of go through ebbs and flows with my energy level. It think it also has a lot to do with the status of my how well my digestive system is feeling, and right now it is at about a 6 on a scale of 1 to 10. Thats pretty good for me since it never really operates at a level above an 8 at any time. It is usually in the 5-7 range. I'm planning on going to a specialist soon to see if anyone can help me out. I've been to one before by she sucked and didn't do any tests on my or anything. I've really taken matters into my own hands trying to find a cure for myself, and I've actually made progress from how it felt a year ago!

    I hope everyone else is doing well. Did anyone reach any personal goals today?!? I want to know about your successes as well! Stay strong

    -Alysha
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  2. #32
    Nutrition major The_Metal's Avatar
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    Doing great alysha
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  3. #33
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    Originally Posted by The_Metal View Post
    Doing great alysha
    Thanks Ry
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  4. #34
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    Hello everyone! It's HIGH DAY!

    Breakfast: 1 egg, 5 egg wites, 1/2 grapefruit, fish oil, multi, probiotics, tea (229)
    Lunch: 5 oz tilapia, sweet potato, green peas (393)

    I love peas


    I've been doing research for my thesis all morning. Its sad and rainy out today so I'm just waiting for gym time.

    Last night I booked a camping trip for my boyfriend and I from June 24th-28th to celebrate our birthdays! (which are on June 21st and June 23rd). It works out great because the camp site is about 2 minutes from our gym! haha its much closer than my house is to the gym. I'm really excited. I get to camp while still getting to go to the gym everyday (and using the gym's showers. score.) We're gonna bring a TON of chicken, tuna, chopped veggies, sweet potatoes, beef jerky, eggs, and all that jazz. It's going to be really nice to get out of my family's house and be able to spend quality time with my boyfriend. Ironically, living at college full time (even with having a live-in job, 3 labs+ classes, 2 hours of gym time everyday, and some of the hardest courses offered--biochemistry-- that require hours upon hours of studying) is much less stressful than living at home with my family. I just like being independent I guess. Don't get me wrong, I have a wonderful and loving family, everything is just so hectic here and there is more drama in my single household than in a high school.

    This is another reason why I like to escape to the gym so much. It's quiet. Well, not really, seeing as I have my headphones blasting in my ears the whole time I am there, but it feels quiet to me. I can hear myself think and I can focus on myself and my goals.

    By the way, you have to check out this song. The beginning is a perfect buildup for a lift you really need to pumped for. Bench press here I come!

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  5. #35
    Nutrition major The_Metal's Avatar
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    Love that song!
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  6. #36
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    Okay so my workout today kind of sucked. I tried the flat bench for the first time in a long time and did okay. I did reach my new max for flat bench but I was a little disappointed that I couldn't do more. Then I moved over to incline DB press (which I am used to doing first) and my chest was obviously already tired and I had a really hard time getting the weights up. So then I was frustrated because I was having trouble getting 30 lb dumbbells up even though I usually can fine. Then I realized how tired and weak my left rotator cuff was feeling and that further bugged me. It was feeling as if it was going to crack off backwards and it scared me and just made me feel pathetic, but I continued with the work out anyway. I was in a crappy mood after chest and didn't want to do cardio so I left my fate up to the scale. I decided that if I weighed myself and I lost weight I could skip cardio, but if I was the same weight or gained weight I would make myself do cardio. Good news is I was about 28.3 so I had lost a pound and went home lol I will resume with cardio tomorrow, per usual.

    My sub-par workout today:
    Flat bench: 85x7, 95x1(with help), 85x3, 75x12, 75x10
    Inc. DB press: 30x12, 30x10, 30x11
    Inc. Flies: 22.5x12, 22.5x10, 22.5x10
    Cross bench pullovers: 32.5x12, 32.5x10, 32.5x10
    fly machine: 50x14, 50x12, 50x10
    chest press machine: 60x16, 70x10, 70x10
    knee push-up until fail: 13.5

    My left rotator cuff still feels really tired and its making me nervous. I will probably feel it on shoulder day tomorrow and I hope it doesn't hinder my workout again. I really really need to learn how to get the weights up up better so I can stop this from happening. It makes me lift less and feel dumb :/

    Well at least its high day

    I came home and decided to do a cooking experiment. I made up a recipe for spinach artichoke chicken, attempting to mimic spinach artichoke dip



    It was chicken breast, onions, peppers, white beans, spinach, and artichokes, cooked in a little bit of tomato paste, chicken broth, garlic, and fresh basil, over 1 cup of brown rice (599 calories). My non-lactose intolerant family members also topped it with plain greek yogurt, which they said was really good.


    For the rest of my food I had a slightly altered chocolate pumpkin protein "ice cream" recipe which tasted even better with the alterations and later I'm going to have my mugcake with extra honey and some almond butter on it to use up the extra calories from high day.

    Food Totals for High Day:
    calories: 1847
    protein: 189g (40%)
    carbs: 205g (44%)
    fat: 33g (16%)

    So I'm really hoping tomorrow goes better. Having high day today should help me with my workout tomorrow. I think I'm just going stir crazy in my house. I'm trying to save my money because I currently have no income so I don't really have anywhere to go or anything to do except for go to the gym. So when my workout goes bad, I feel bad since it is the high point on my day! Does anyone else feel this way? It kinda sucks. I love health and fitness but I definitely need to find another hobby that is unrelated to it.
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  7. #37
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    I woke up freakishly late this morning. Usually we wake up at 9:30ish but for some reason we slept until 11.

    My left rotator cuff is feeling extremely sore this morning. I'm going to try and accommodate it by skipping shoulder day and going straight into leg day. I will do shoulder day either tomorrow or the next day when my rotator cuff feels better. The only reason why I had shoulder day after chest day in the first place was because when I was at school shoulder day was on monday, chest day was on friday, and on the weekend I would just do cardio. This system kind of dissolved when I got home putting shoulder day and chest day one after another which doesn't work too well for the rotator cuffs.

    For breakfast I had the usual eggs and grapefruit. I haven't had lunch yet since I woke up really late but it will probably be tilapia, sweet potato, and green beans. I'm pushing everything back a few hours today due to the late start.

    It might just be the continuous crappy weather and the discouragement of my rotator cuff but I really miss school. I miss being busy all day. I like waking up, eating breakfast, going to class, eating lunch, going to the gym, going to dinner, working, and then doing homework all night (all with my boyfriend who has the same classes and schedule as me lol). All of the free time is strangely saddening. I'm currently looking for a way to fix this. I just reflected back on my original goals for this summer and realized that I'm completeing failing at goal #2 which is to spend time with my high school friends and boyfriend and do fun things. I've only seen my high school friends a few times. My boyfriend lives with me at my family's house so I get to spend time with him everyday but we never really do anything fun because we are trying to save money. We went hiking last week and we are going camping soon, which I'm really excited for! But when I'm home I feel like I have so many duties to help take care of my family's household that I don't get to really organize my life the way I want to do things... just gotta hold out until August 17th (when I go back to school!)

    Anyway, I guess I have leg day today now! Hopefully gonna crush it. I'll probably head to the gym a little bit later than normal today.

    Here's the epic music I'm going to be listening to today as I power my way through leg day!



    STAY STRONG EVERYONE!

    -Alysha
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  8. #38
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    Originally Posted by alyshabruso View Post
    KILLED arm day today!

    Easy Bar curl: 50x10, 50x10, 50x10 *new max!
    Reverse grip curls: 30x12, 30x10, 30x10
    Hammer curl machine: 62x8, 54x10, 54x9
    Double bicep cable curl: 15x12, 15x10, 15x12
    Incline curls: 15x11, 15x9, 15x8
    Concentration curls: 15x9, 15x11
    Barbell scull crushers: 40x14, 40x11, 40x8 * new max!
    Assisted dips: 40x10, 40x8, 40x7
    Close grip bench: 50x12, 60x10, 60x9
    Overhead tricep press: 30x12, 30x12, 30x12
    Nice arm blaster day! I dont workout arms too often because they grow really quickly but I love when I do! I'm doing a crazy arm day with my buddy Ronnie on Thursday, really looking forward to it!

    Awesome job hitting your macros! I'm doing 2000cals on my lifting days focusing on hitting 160g of protein. I'm getting better about the 160, I'll even do things like leave a bucket of casein at my desk so then I have this mental reminder to take it in between meals. I like that you are posting pics/describing what you're eating because then it gives me a visual as to how I can hit my macros.

    Keep up the great work!
    Go Big or Go Home!

    http://forum.bodybuilding.com/showthread.php?t=154609053
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  9. #39
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    Originally Posted by JessTheBest View Post
    Nice arm blaster day! I dont workout arms too often because they grow really quickly but I love when I do! I'm doing a crazy arm day with my buddy Ronnie on Thursday, really looking forward to it!

    Awesome job hitting your macros! I'm doing 2000cals on my lifting days focusing on hitting 160g of protein. I'm getting better about the 160, I'll even do things like leave a bucket of casein at my desk so then I have this mental reminder to take it in between meals. I like that you are posting pics/describing what you're eating because then it gives me a visual as to how I can hit my macros.

    Keep up the great work!
    Thanks so much! I'm really glad you're getting closer to your protein goal. Leaving it at your desk is a great idea. Keep it up!
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  10. #40
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    I had a great workout! I'm so happy

    LEG DAY:
    front squats: barx10, 55x10, 55x10
    leg press: 135x14, 155x12, 165x10
    smith lunges: 40x12, 50x10, 50x10 *new max
    glute isolator: 50x12, 55x12, 60x12 *new max
    leg extension: 105x14, 120x11, 120x12
    leg curl: 105x16, 105x14, 105x12
    hip adductor: 55x12, 60x12, 65x12
    hip abductor: 70x12, 75x12, 75x12
    seated calf machine: 90x12, 90x10, 90x10

    25 mins cardio on the stair stepper

    I'm still working on my form for front squats so I'm doing them very light until I get it down. I end up choking myself with the bar because my I have trouble keeping my posture correct. I do it like the picture below rather than folding my arms like I see other people do



    My boyfriend (who is a certified trainer) told me that this way is better. I always listen to what he says since he is the one that trained me in the first place (and he is almost always right about everything lol)


    I didn't do back squats today because of my monthly lower back pain, but it paid off because I did much better on the leg press, glute isolator, and leg extension! This really motivated me. I was having trouble walking around the gym by the end of my work out due to jello legs, but I made myself do cardio anyway. It ended up being a good cardio session as well, I was really very pleased!

    I got home and made a really yummy dinner. 8 oz BBQ pulled chicken with 1/4 acorn squash and steamed asparagus, zucchini, and peppers (415 calories)



    BBQ pulled chicken has to be one of my favorites. I usually don't like to use BBQ sauce when I am cutting but I had enough calories for it today


    For the rest of the day I have the protein mugcake and the protein "ice cream" planned out, which are only 447 calories together. It's amazing how many different high protein, low calorie, low carb recipes you can make with protein powder!

    Totals for the day:
    calories: 1349
    protein: 161g (47%)
    carbs: 130g (38%)
    fat: 22g (14%)

    I've been hitting my calorie goal consistently and not feeling deprived or hungry, which is awesome seeing as it is such a low goal. I'm going to keep with this target for now and reassess in a couple of weeks to see if I need to lower it again. I plan on weighing myself every Monday to track my progress. I weight myself at the gym in the middle of the day after my workout, so the number I get is not the absolute lowest number that it would have been as compared to when I woke up. The scale at my gym seems to be more accurate than the digital scale I have at home though.

    I'm not sure if I'm going to have shoulder and traps day or arm day tomorrow. I will see how my rotator cuff feels and make a decision that way. Either way, I will have abs and cardio to go with it.

    Have a good night everyone, and keep up all the hard work! Remember, it will be SO worth it.

    -Alysha
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  11. #41
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    Hey everyone! I woke up and my rotator cuff is still sore so I am going to do arms instead of shoulders today and just make sure that I pay careful attention to it.

    breakfast: 1 egg, 5 egg whites, 1/2 grapefruit, fish oil, multi, probiotics, tea (229)
    lunch: 4 oz tilapia, medium sweet potato, asparagus (250)

    Somehow dirt or something gross got into my asparagus even though I washed it. It was crunching a little bit. At first I though it was dirt from the potato skin, which I usually eat, but i didn't realize until my last few bites that it was the asparagus. gross. It ruined my lunch

    Now I'm just waiting to digest so I can get out of here and go to the gym. Most of my family is home today so I can't really get anything significant accomplished here...

    This is a good one:


    lets go
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    My workout went really well for having to baby my rotator cuff the whole time!

    EZ bar curls: 50x8, 50x10, 50x8
    reverse grip curls: 30x12, 30x12, 30x12
    hammer curl machine: 54x12, 62x10, 62x8
    double bicep cable curl: 15x11, 15x12, 15x10
    concentration curls: 15x10, 15x9, 15x10
    skull crushers: 40x12, 40x10, 40x10
    bar pushdown: ?x12, ?x10, ?x10
    1 arm pushdown: ?x10, ?x10, ?x8
    underhand cable curl: ?x10, ?x10, ?x10

    2 sets each: ball crunches, crunch machine, ab-X machine, regular crunches, side crunches

    25 mins cardio on the stair stepper

    I don't know the weight for the last 3 tricep exercises because I was using a cable tower that is in a different measurement system. It doesn't work out to be kilograms or pounds so I have no idea what it is. I try to avoid using that machine but someone was on the other one so I had to today.

    I avoided all tricep exercises that messed with my rotator cuff so I was essentially only doing one movement for all four exercises. I want my rotator cuff to heal ASAP. I HATE being disabled in any way. I also avoided incline curls today for the same reason.

    After my workout I went to get more groceries and then came home to cook dinner. I was REALLY excited because I bought lean ground beef, which I haven't had in a long time.

    I made a 4.5 oz beef patty with caramelized peppers and onions and steamed asparagus



    Unfortunately, the new asparagus that I bought at the store today was AGAIN infested with dirt. I even washed it really well due to what happened to me earlier today with my lunch, but it was stuck all in the folds of the asparagus. It made me mad because now I was chewing on dirt twice in one day. I threw out the asparagus and replaced it with 1/4 of an acorn squash that was left over from yesterday. My meal ended up being 364 calories once I threw out the asparagus and added in the acorn squash.


    I again have planned to have the protein ice cream and mugcake for after dinner, I even have room for honey on the mugcake tonight yeee

    Totals:
    calories: 1350 exactly
    protein: 139g (40%)
    carbs: 141g (40%)
    fat: 31g (20%)

    I still don't know what I am doing tomorrow, depends on how my injury feels when I wake up again. But tomorrow is HIGH DAY so I'll definitly be doing something!

    I hope everyone is kicking *ss during their workouts and feeling great. I'll be back tomorrow with news about high dayyyyy

    -Alysha
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  13. #43
    Nutrition major The_Metal's Avatar
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    Fantastic thread Alysha
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  14. #44
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    Originally Posted by The_Metal View Post
    Fantastic thread Alysha
    Thank you Ry
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  15. #45
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    Just sayin' hi!

    Take care with your rotator cuff, those types of injuries tend to hang around and get re-inflammed easily. Are you doing prehab/rehab stuff?

    And yummmm...food pics.
    http://forum.bodybuilding.com/showthread.php?t=172554141
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    Originally Posted by tina722 View Post
    Just sayin' hi!

    Take care with your rotator cuff, those types of injuries tend to hang around and get re-inflammed easily. Are you doing prehab/rehab stuff?

    And yummmm...food pics.
    Thanks! Yeah my rotator cuff has been a bit of a periodic problem for me from the start. I'm stretching it but I haven't done any legit rehab stuff. It is actually feeling much better today though! I'm just going to continue to take it easy because I know a lot of people develop chronic rotator cuff problems and I don't want that to happen to me!
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    Hey, its HIGH DAY!


    For breakfast I had my banana "pancakes" (264 calories) and my supplements. I don't know If I already put the recipe in here, but its just 1 egg, 5 egg whites, 1 mashed banana, and cinnamon scrambled up and cooked like pancakes. I like to make a bunch of little stacks like this, it makes 9 little pancakes



    For lunch I made my higher carb version of the usual. 4 oz tilapia, 1 medium sweet potato, 1.5 cups peas (365 calories)


    Yum yum. now I'm all filled up and waiting to digest a bit so I can hit the gym. My rotator cuff is feeling much better today. I think I'm going to tackle shoulder day today (with caution). I won't be hitting any new maxes, but I'm okay with that as long as I can get a solid work out in without worsening my injury.

    My stomach is feeling a little weird again today. I'm just sitting here and its going through its own symphony of rumbles and strange noises. I haven't eaten anything weird lately so I'm guessing the culprit is stress. Being home for the summer has become pretty stressful for me and its starting to take a physical toll on my body. I'm exhausted most of the time and I've been working really hard to pump myself up for my workouts. This thread and all of your support has helped me with this so much. Thank you everyone who has shown support! It is so nice to hear from you

    This song is the sh*t



    LETS DO THIS!

    -Alysha
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    I had a pretty good light workout today. My rotator cuff did not hurt me at all! although it did feel a little weak

    Light Shoulders+Traps day
    DB shoulder press: 20x16, 25x12, 25x10, 25x10 (didn't want to push it today)
    lying rear delt raise: 12.5x12, 12.5x12, 12.5x12
    alternate front raise: 12.5x12, 12.5x12, 12.5x12
    lateral raise: 15x12, 15x12, 15x12
    upright cable row: 50x14, 60x10, 60x10
    machine shoulder press: 50x16, 60x12, 60x12
    DB shrugs: 35x12, 35x12, 35x12
    rear retraction: 80x14, 80x14, 80x14

    25 minutes on stair stepper.

    So, it obviously wasn't an eventful day at the gym, but I did what I came to do: an effective shoulder workout without furthering my injury. It is strangely feeling even better after my workout lol I skipped the rear delt machine because it always makes my rotator cuff feel weird and I replaced arnold presses with the machine DB press for more stability.

    Then I made dinner. High day dinner. It was amazing.



    I took the sweet potato pizza crust recipe from bb.com and made it into a calzone! Inside there is 8 oz chicken breast, artichokes, peppers, onions, garlic, and 1/4 cup of tomato sauce all for just 676 calories. Too bad I'm lactose intolerant, it would have tasted heavenly with cheese lol I put some siracha hot sauce inside and dipped it in mustard


    On the menu for the rest of the night is the usual with a little extra almond butter to fill up the extra high day calories.

    Totals
    calories: 1848
    protein: 171g (44%)
    carbs: 157g (41%)
    fat: 25g (15%)

    So its not as high carb as it should be for high day... but Its pretty close to my usual macros so I'm alright with it. Next high day will be super carbed-up

    Have a good night everyone
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  19. #49
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    Originally Posted by alyshabruso View Post
    [center]

    I also decided to try and make another recipe of protein ice cream lol. Tonights creation is chocolate pumpkin protein "ice cream"
    -2 scoops "No Whey" pumpkin protein
    -1/2 cup canned pumpkin
    -1 cup unsweetened almond milk
    -2 Tbsp. unsweetened coco powder
    -splash vanilla extract
    -sprinkle of cinnamon

    Its in the freezer right now so I'll let you know how it comes out tomorrow. I also had my daily protein mugcake. I've been leaving out the honey lately due to not having enough calories.

    -Alysha
    Hey! How'd the 'ice cream' turn out? I always want to try recipes like this out but then get nervous that I'll 'waste' ingredients if it doesn't turn out, kwim?
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    Originally Posted by schnauzers View Post
    Hey! How'd the 'ice cream' turn out? I always want to try recipes like this out but then get nervous that I'll 'waste' ingredients if it doesn't turn out, kwim?
    It was actually really good! I've been making it every night because I like it so much. I actually changed it a little though. Now I actually do

    -2 scoops "No Whey" pumpkin protein
    -1/2 cup canned pumpkin
    -1/2 cup unsweetened almond milk
    -3 Tbsp. unsweetened coco powder
    -2 packets stevia
    -splash vanilla extract
    -sprinkle of cinnamon

    245 calories

    You could probably use any protein powder you want because the coco powder masks the taste of the pumpkin anyway. The canned pumpkin gives it a pudding-like consistency and it actually doesn't need to be frozen at all, it works out really well as just protein pudding!
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    Rest day today.

    First full rest day (no lifting or cardio) since I started this journal. My body feels really tired. I usually train straight through with minimal or partial rest days until I feel like this and then I take 1 or 2 in a row to reenergize my body. I can really feel the difference when I take two in a row... but we will see, I don't particularly enjoy rest days. It must by my OCDish nature, I just don't like the way it feels to not go to the gym. But then again I don't like the way it feels to go to the gym and have a crappy workout. I definitely have a bit of an exercise addiction...

    For breakfast I had the usual grapefruit and eggs and for lunch I had the usual tilapia, sweet potato, and brussels sprouts.

    My stomach is still feeling weird and I'm still pretty stressed (I had a very tense morning...) but I'm trying my best to just relax and let the stress drain away. Is it strange that piles of homework help to de-stress me? I like being busy. busy busy busy all day long. Taking things slow is hard for me! Type A personality lol (unfortunately)

    today on Aisportsnutrition.com there is a huge sale! 40% with the code FLAG40. Gotta stock up on my protein! They are the ones that make my "No Whey" pumpkin protein (the one I use in everything). They also have a new chocolate flavor that I really want to try! Hit it up guys, this protein is the sh*t
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    Uneventful rest day.

    For dinner I made a random turkey one pot dish consisting of lean ground turkey, peppers, onions, tomato paste, diced tomatoes, canned pumpkin, kale, zucchini, garlic, chili powder and oregano. It was about 350 calories.


    Then I went to the movie theater with my boyfriend just so we could get out of the house. We went to see "Now you see me". It was really good. The best movie I've seen so far this summer.

    I've made my usual night time meals, protein ice cream and a protein mugcake w/ honey and almond butter.

    Totals for the day:
    calories: 1342
    protein: 157g (46%)
    carbs: 128g (38%)
    fat: 24g (16%)

    Pumped to get back to the gym tomorrow! Back day, LETS GO!
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    I had my usual breakfast and lunch. I'm heading to the gym in about an hour. I spent this morning hanging out and tanning on the trampoline with my boyfriend and playing with my little sister. She's hilarious. Kids crack me up, they say the most ridiculous things. I don't generally like to tan. I usually find it boring and I was brought up being taught that tanning=cancer, but I really want to get just a little color to help out with my ab definition. I have been looking leaner lately, I will definitely post some pics soon!

    I'm a little nervous for my weigh-in on monday. I've cut my calories and upped my cardio for about a week and I will be disappointed if I'm still stuck in my 128-131 rut. I know it takes time but I've been the same weight for over a month now. It gets a little frustrating after a while, even if I am continuing to see physical results (looking leaner, looser clothes, etc.) that number on the scale still bugs me. I did change scales when I changed gyms back in the middle of May. Maybe this could have contributed? Maybe my scale at school is a little different than the scale at my summer gym? Just being hopeful lol

    So anyway its back day! My favorite! I'll be back later (hopefully with some new PRs)
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    Awesome back day!

    chin-ups: 6 (PR!)
    assisted pull-ups: 30x10, 30x9, 30x9.5 (PR!)
    narrow grip cable row: 80x12, 80x10, 80x11
    lat pulldown machine: 100x12, 100x12, 115x10
    wide grip row machine: 90x12, 90x10, 90x10
    dead lifts: 95x12, 95x12, 95x12
    1 arm rows: 35x12, 35x12, 35x12
    1 arm lat pull downs: 35x12, 35x12, 40x10
    straight arm pull downs: 45x10, 45x4-->30x8, 30x12
    hyperextensions: 10x12, 10x12, 10x12

    25 minutes cardio on the stair stepper

    I'm so pumped I got to 6 chin-ups today! I'm still working on getting my dead lift back to where it was (135) but I'm being cautious because I don't want to injure it again.

    Progress pics today! I'm really pumped about how my abs are looking



    lol I was wicked excited


    Top of my abs


    attempting to pose (My boyfriend is still teaching me how lol)


    one more



    So my abs are definitely popping out more than they were. My obliques are looking better too! yay yay!

    For dinner I made an asian inspired stir-fry with chicken, cabbage, asparagus, peppers, and onions over 1/2 cup of brown rice. It was about 450 calories


    Unfortunately I didn't get to really enjoy it because I was watching my little sister who decided, at the moment my dinner was done and on my plate, that she was going to refuse to come inside the house and run around crying for 45 minutes. I ate my dinner sitting behind the front door watching her through the window to make sure she didn't run away.

    After I got her to calm down and my parents came home to take her I had pumpkin protein ice cream and later I will have my mugcake w/o the honey and almond butter (not enough calories for them oh well)

    Totals for the day:
    Calories: 1347
    protein: 163g (48%)
    carbs: 126g (36%)
    fat: 24g (16%)

    Still chugging along. Tomorrow I think I am going to the gym a little bit earlier because afterwards I'm going with my boyfriend to his aunt's house for a visit. I'm excited, I really like it there.
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  25. #55
    Nutrition major The_Metal's Avatar
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    getting ripped!
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    Originally Posted by The_Metal View Post
    getting ripped!
    Why, thank you!
    I think you need to post some new pics too!!!
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  27. #57
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    i knoww
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    Morning work out today. Chest and abs!

    I had my high carb breakfast: vanilla veggie protein oatmeal (266 calories)

    I'm tired this morning... My boyfriend is trying to convince me to take 1/2 of a caffeine pill before my work out. I think I'm gonna do it, i hate tired work outs, they are so frustrating! I generally avoid caffeine because of my stomach problems. I'm not completely sure, but i think caffeine sometimes upsets it. Oh well, i'll find out later lol

    I'm a little nervous for chest day because of my rotator cuff. I haven't been feeling it at all the last 2 days, but I'm afraid I will have trouble getting the weights up for DB press and hurting it again. I will have to be careful and maybe do lesser weight today. I always feel stupid doing less weight than I can do. I have to work on that. I know sometimes you are better off not lifting as heavy as you can go but I hate doing it! I like to be at my best at all times, although I know that is not a realistic expectation.

    I don't know what I'll be eating later today because I won't be home to prepare my usual meals. This also makes me a little nervous, and this is another thing I am working on. I'm trying to lessen my OCD about eating and exercising. I've made a TON of progress in the last couple of years but I still have some ways to go. Although my instinct is to plan every little detail of my food and exercise plan out in advance, I've been forcing myself to not do this. It has been hard for me and it pushes me out of my comfort zone but I've had amazing support and guidance from my boyfriend. I am now capable of taking rest days (which I used to never be able to do), and I'm okay with going of my eating schedule, for the most part. As long as I hit my calorie number for the day I feel okay enough about deviating from my plan. I know a lot of other people on here struggle with this as well...

    Anyway, gym time! I'll be back later

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    I had a really awesome day today!

    I got to the gym feeling great (due to the caffeine) and I went to start chest day. I warmed up a lot and then started with low weight to test my rotator cuff and it was feeling good. Then I went up to 30's, which I can usually do no problem, and I couldn't get them up right without twirking them the way I usually do (which hurts my rotator cuff). I got really frustrated. Then my boyfriend helped me work on kicking the weights up for about 20 minutes until I got it down correctly (FINALLY!). Once I got it I was so pumped! I hit a new PR and then I followed him for the rest of my workout and he trained me, it was really fun!

    Chest and abs day:
    Incline DB press: 25x14, 30x12, 35x12, 42.5x4(PR!), 35x10
    cable flies: 15x12, 15x7, 10x14, 15x12-->7x12
    chest press/fly machine: 30x12, 25x20, 45x10, 30xfail
    other chest press machine: 4 sets until fail, the weight on the machine is weird
    pushups: x2-->knee push ups x8

    hanging ab crunch: 15x12, 15x16
    Abx: 12, 16
    crunch machine: 80x12, 100x16

    no cardio

    It was awesome having my boyfriend train me. Now that I know what I'm doing we usually just go in and do our own routines and just spot each other when needed. He really had me focus on the different parts of my chest. We did a lot of isolation stuff and I could really feel it. It was really fun to work together again and I loved it!

    Right after the gym we headed to his aunt's house. We ate a late lunch at about 3:00. She bought us one of our favorites, bison meat! I had about 6 oz bison burger w/ grilled zucchini and onions and a small side salad with romaine, tomato, and a little bit of Italian dressing


    Then she gave us our birthday presents early because our birthday's are next week and SHE GOT US QUESTBARS! Chocolate chip cookie dough questbars!!! We each got a whole box While I was there i also had a questbar and about 3 cups of fruit salad containing blueberries, watermelon, and strawberries. When I got home I had my pumpkin protein "ice cream" and protein mugcake.

    I'm really proud of myself. I went completely off my normal food plan today and felt totally okay about it. I didn't technically eat a traditional "dinner" today and I don't think I have done something like that (skip a scheduled meal completely) for a couple of years. I just had fun where I was and enjoyed myself. I still hit my calorie count and (surprisingly) my macros, even though my meals were all messed up today. I usually don't have that much fruit in one day so that fruit salad was a delicious treat for me

    Totals for the day:
    calories: 1349
    protein: 148g (42%)
    carbs: 145g (41%)
    fat: 26g (17%)

    Tomorrow is high day! and leg day. Also, the strong to the cor challenge also technically starts tomorrow! I'm feeling great right now. I hope everyone else is too. Be back soon!

    -Alysha
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    High day!

    Breakfast: 1 egg, 5 egg whites, 1/2 grapefruit, vitamins (229)
    Lunch: left over chicken veggie stirfry with medium sweet potato and siracha (393)

    Gym time soon. I'm waiting to digest. I hate working out when I can feel food in my stomach. I feel like it weighs me down lol. Speaking of weight, I'm weighing myself after my workout today. I definitely look leaner so I guess we'll see!
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