Fit. Healthy. Happy!

[AgeRage]

Yay a fresh clean slate

Well I'm taking on quite a new routine, but I am SO excited!

I have spent a lot of time learning about what I'm getting into by reading and conversing with people online through Forums, PMs, etc. There's plenty at T-Nation, but of course I'm staying here with my journaling I may copy my journal over there too, I found some cool peeps that have helped me out

If y'all know me I'm AgeRage (Adrienne), ya know I have a passion for Jesus, food, training, friends, family, business and school (but graduating in Dec!!)the internet community and just LOVING LIFE!

Anywho, I'm taking on the Anabolic Diet approach and a new training routine along with it (I'm coming off the Bill Starr 5x5 and a rest week, I'll adjust the training as deemed necessary..but this is good to start!

The training split looks like this:

Note: Glycogen stores will be full, so you'll feel strong. I will lift to failure each set and take enough rest in between sets to lift really heavy weights. These first few days during the week is my chance to gain crazy strength, so I?m not messin' around. I love to lift heavy, this my chance.

Monday Heavy Legs and Delts

A1. Back Squats: 4 x 6-8
A2. Lying Leg Curl: 4 x 6-8
B1. Calf Raise: 4 x 15
C1. Weighted Alternating Lunges: 4 x 6-8 per side
C2. Weighted Glute Ham Raises: 4 x 6-8 (I will use a decline bench)
D1. Bradford Press: 4 x 6-8
D2. Side Lateral Raises: 4 x 6-8
E1. Weighted Decline Crunches: 3 x 8-10

Tuesday Heavy Back and Biceps

A1. Traditional Deadlifts: 4 x 6-8
A2. Pull-ups: 3 x 6-8
A3. Seated Row: 3 x 6-8
B1. DB Incline Curls: 4 x 6-8
B2. Standing Barbell Curls: 4 x 6-8
C1: Hanging Leg Raises: 3 x 10-12

Wednesday Heavy Chest and Triceps

A1. Smith Machine Bench Press: 4 x 6-8
A2. Incline Flyes: 3 x 6-8
A3. Standing Cable Crossovers: 3 x 6-8
B1. Close-Grip Decline Bench Press: 4 x 6-8
B2. Weighted Chest Dips 4 x 6-8

Thursday Optional 30 minutes of cardiovascular exercise

Friday Light weight high-rep workout, 3-5 sets per exercise done in circuit format.
20 reps per set with 1 minute rest between sets.
Squat
Incline Bench Press
Pulldown
Leg Curl
Shoulder Press
Seated Row
Calf Raise
Triceps Pushdown
Biceps Curl
Hanging Leg Raises
Weighted Decline Crunches
Swiss Ball Low-Leg Raises

Saturday (carb up) Optional 30 minutes of cardiovascular exercise
Sunday (carb-up) Off

* In this scheme, I will alternate the placement of the back and chest workouts from week to week. For example, week one perform the back workout on Tuesday and chest on Wednesday. Week two, perform the chest workout on Tuesday and the back workout on Wednesday.


The diet is like this to start:

First 12 days Induction phase (so no carb up the first week to adjust)

18xBW....128.5#x18 = 2313 cals I'm gonna go with ~2300cals After 4 weeks, I will adjust calories downward if I need to

60% fat 40% protein <30 grams carbs, NOT counting fiber, so I will eat veggies and count net carbs from nuts and other foods

154g fat 230g protein

THEN the carb-up! This will be Sat-Sun (to fuel the week)

60% carbs 25% fat 15% protein

I will do clean carbs...lots of oats, whole-grains, fruits, etc.and a treat if I feel up to it

BUT for the first 12 days I will be on the 60f/40p/<30c

I may be crazy but I'm ready to eat some cheese, meat and WHOLE eggs!!! I've been reading plenty of articles/threads, recipes, etc, and people just rave about the satiety and results in their body of this diet..so I'm sold!

These are the articles ( with links to the thread) that I read initially but there are PLENTY more I will post sporadically, I?ve read A LOT! (as well as the e-book)

HERE WE GO!!

[Hibiscus09]

Good luck to you, Adrienne!! I'm glad you're so excited about your new plan and hope it works great for you!!

[AgeRage]

If you're wondering, I will try to keep up in my other journal, but not as much, I'm gonna concentrate on this one for now

http://forum.bodybuilding.com/showth...27238&page=116

Goals:
-Have fun
-Eat and enjoy good food
-Train hard and build up my musckles
-Support and guide Kathy in her journey
-Body Recomp, gain lean mass while keeping bf low
-maintain weight between 125-130#

The Anabolic Diet: It's a lifestyle
Low-Carb Training secrets
The Anabolic Diet for Women ---> at the bottom of this short article are links to the other articles I looked at

Starting Stats:

Measurements: June 18

Weight: 129

Neck: 13
BF: 13-15%??....not sure if that 12.6% was accurate, I think, I duno
Shoulders: 38
Chest: 34.5
left bi flexed: 11.5
right bi flexed: 11.75
left arm relaxed: ~11
right arm relaxed: ~11
Forearms: 9.5

Waist: 29
Hips: 36.5
Butt: 37
Thighs: 20---right, 20.5---left
Calves: 13.25---right,13.5---left

Measurements: Sept. 9

Weight: 128.5

Neck: 13
Shoulders: 38.25 up .25
Chest: 35 up .5
Under chest: 32
left bi flexed: 11.5 flexed bis felt a tad bigger
right bi flexed: 11.75
left arm relaxed: ~11 up a tad
right arm relaxed: ~11.25 up a tad
Forearms: 9.5

Waist: 29.5
waist (tape at belly button): 33
Hips/Butt: 36 butt and hips down
Thighs: 20---right, 20.5---left
Calves: 13.25---right,13.5---left

BF: 13-15%??....not sure if that 12.6% in June was accurate

Supplements:

Millennium Sport Technologies Citruvol and Ragnarok
Fish oils
Vit C
Zinc
Multi (GNC ACTIVE Women)
Super B-Complex
Glucosamine
Whey
Psyllium Husk/Fiber supp


I will be posting food as well, pre (supps also) and post workout will be only whey and opt. cream or olive oil

[AgeRage]

ALSO!! My friend Kathy is joining me in the journey and I was getting her all set up yesterday, I don't know when she's gonna get her heiny in here, I made her an account and she's gonna make a journal!! It will be great coz we can communicate (she's 1.5 hrs away ) and support each other!

Her name is KarbKath, HAHA, I made it up

She's a runner and lifts somewhat, she's ready for a big change! I told her all about this place, the diet, and I created a different lifting routine for her, a full-body....

so be on the lookout for her too!

Originally Posted by Hibiscus09

Good luck to you, Adrienne!! I'm glad you're so excited about your new plan and hope it works great for you!!

Hey Diane! thanks I'm so excited!!

[vanessa40]

Hi Adrienne,
Good luck with your new program.
I think you look wonderful in your pictures

[GyMgrrrL]

I like the new journal! you look great!!!!!!

[genevieved]

Whoa! New Journal ! New program! New nutrition! Yay

[Miranda]

hee . . . a new journal

[Buffycat3]

HI Adrienne!
Excitment for sure! Good Luck...I really hope your new (very well thought out) plan works for you.
Like I said in your other journal, I have read abou this program and diet before...and your final result should be Super!

I have a few questions for you but I should probably wait and see if you end up answering them in later posts.

Good Luck!! And Have Fun!!

[Mufasa]

Lion IN THE HOUSE!

I'm REALLY looking forward to following this with you, AR!

Should be FUN!


Mufasa

[jovinni]

Good luck Age!!!!!

[twinnett]

A new journal!! Good luck..you are looking good!

[MuscleMom]

OOOOH exciting! I have been pondering the anabolic diet myself... I will be following

Know you will do awesome!

LOOKING GREAT!!

[DawnMarie]

Good luck Adrienne, I know you'll do fantastic! I'll be really interested to see how you like it...I'd like to try something different for a change and this is definitely different than anything I've ever done. Thanks for the great links!

[Emma-Leigh]

[lurk on]

[sherdi]

Ahhh a new journal for new goals!!!

Let's train hard and have fun!!!

[Angela R]

You are going to love this diet Adrienne! The induction phase is the hardest part. But after that it is a piece of cake. I let myself have my weekends Sat and Sun to have my carb ups and then do my strictness during the week and it is SO easy! I love the routineness and how I look. Like today is Monday and I had my carb ups over the weekend so today my muscles are all pumped up but not that goofy bloated look (subcutaneous) and I FEEL like a million bucks. By Friday I am dragging butt a little bit but it's amazing how I feel Saturday morning right after my first meal.

Your pictures look great. You have such a cute little frame (and I don't mean anything negative by little). You are so adorable too. I love the fun pose.

Looking forward to following your new journey...after all that's what it's all about ;-)

[littlechick]

good luck-I'm in!

[AgeRage]

I'll give a full update tonight but I wanted to pop in!

So far so good!...AWESOME w/o this a.m and while I was cooking 4, yes 4! WHOLE eggs and Canadian bacon, I thought WHAT AM I DOING?! LOL!!! I just laughed packing my meals too! This is gonna be fun....

*sips coffee with heavy cream in it*

pssst.....tuna + cream cheese + spices + celery = YUM-O!!

Originally Posted by vanessa40

Hi Adrienne,
Good luck with your new program.
I think you look wonderful in your pictures

Hey V!!! Thanks, I'm glad you're here! I thought I looked pretty good too *grin*

Originally Posted by GyMgrrrL

I like the new journal! you look great!!!!!!

Originally Posted by genevieved

Whoa! New Journal ! New program! New nutrition! Yay

Hey girls! YUP!! it's gonna be quite a change! a good and different one!

Originally Posted by Miranda

hee . . . a new journal

If you're here, it's gonna be even more fun!! LOL

Originally Posted by Buffycat3

HI Adrienne!
Excitment for sure! Good Luck...I really hope your new (very well thought out) plan works for you.
Like I said in your other journal, I have read abou this program and diet before...and your final result should be Super!

I have a few questions for you but I should probably wait and see if you end up answering them in later posts.

Good Luck!! And Have Fun!!

Joan---would you REALLY eat all the meat and cheese and olive oil I'm gonna eat??!!! *WINK* Eventually my body will use the fat for fuel, it's gonna ROCK!

OH and P.S You can NEVER eat too many veggies (a-hem.. your journal)!!!!!!!!!!! I am watching the first 2 weeks or so till I adjust, but then they really encourage green veggies for the fiber and I'll eat PLENTY on my carb-filled weekends!

Originally Posted by Mufasa

Lion IN THE HOUSE!

I'm REALLY looking forward to following this with you, AR!

Should be FUN!


Mufasa

YAY! hey buddy! You feel free to chime in anytime! Thanks again for your help!!!

Originally Posted by jovinni

Good luck Age!!!!!

Hey YOU are gonna love this place!! *wink* PLEASE update me!! I'm so pumped for you!! We have each other in this!!!

Originally Posted by twinnett

A new journal!! Good luck..you are looking good!

OH YEA! Thanks! YO UARE TOO! DANG GIRL!

Originally Posted by MuscleMom

OOOOH exciting! I have been pondering the anabolic diet myself... I will be following

Know you will do awesome!

LOOKING GREAT!!

It's SO nice to see that people have thought of this and tried it, etc, I've only heard GOOD things about it! I'm really excited as it's gonna be a recomp for my bod!!

and Thx! I'm so glad you've been around more!!

Originally Posted by DawnMarie

Good luck Adrienne, I know you'll do fantastic! I'll be really interested to see how you like it...I'd like to try something different for a change and this is definitely different than anything I've ever done. Thanks for the great links!

Hey woman!! I need to go see what you're up to! Busy mom I'm sure! This is gonna be VERY different, but pretty awesome!!

Originally Posted by Emma-Leigh

[lurk on]

I was thinking about what you think about this approach...hehe....

Originally Posted by sherdi

Ahhh a new journal for new goals!!!

Let's train hard and have fun!!!

Heck ya!! BRING IT!!!

Originally Posted by Angela R

You are going to love this diet Adrienne! The induction phase is the hardest part. But after that it is a piece of cake. I let myself have my weekends Sat and Sun to have my carb ups and then do my strictness during the week and it is SO easy! I love the routineness and how I look. Like today is Monday and I had my carb ups over the weekend so today my muscles are all pumped up but not that goofy bloated look (subcutaneous) and I FEEL like a million bucks. By Friday I am dragging butt a little bit but it's amazing how I feel Saturday morning right after my first meal.

Your pictures look great. You have such a cute little frame (and I don't mean anything negative by little). You are so adorable too. I love the fun pose.

Looking forward to following your new journey...after all that's what it's all about ;-)

wow, thanks so much Ang!!! I'm excited to feel the changes and will monitor them! I don't have a carb-up for 2 weeks.....LOL....but that's ok! I'm in touch with people who said their energy is fantastic on this diet!! I'm sure the first week will be rough tho!

Originally Posted by littlechick

good luck-I'm in!

Hey chickie!! YAY!


ok, back to work!! I'll update tonight!

[mcj]

Adrienne! I just read up on this!! I am SO pysched for you! This new diet and training REALLY sounds great. Espcially the diet - I love the weekend carb ups- and more fat during the week. I can easily eat high protien and high fat - I love cheese, whole eggs, pb, etc. YUM!

Oh and I am SO trying that Tuna & Cream cheese mixture this week. Did you just mix it with a spoon? Or blend it!?

You are looking great too girl! I can't wait to see how this new program does for you!!!!

[dvsness]

This seems similar in some ways to my cutting diet, but with lower protein (and very low protein on weekends!) I'm not sure I'd call it an anabolic diet but it is interesting nonetheless. How long do you intend to follow this plan, and with what ending goal?

[Izzy04]

OMG Age! This is so exciting!!!!


I use to be on that diet and I miss it! You are full all the time and you do lean down quite a bit.

I'm really looking forward to see how you like it!

BTW what's going on with Eric?

Have a good day!

[Buffycat3]

Originally Posted by Adrienne

Joan---would you REALLY eat all the meat and cheese and olive oil I'm gonna eat??!!! *WINK* Eventually my body will use the fat for fuel, it's gonna ROCK!

OH and P.S You can NEVER eat too many veggies (a-hem.. your journal)!!!!!!!!!!! I am watching the first 2 weeks or so till I adjust, but then they really encourage green veggies for the fiber and I'll eat PLENTY on my carb-filled weekends!

Oh, I never said I would do this diet...I don't think it's right for me for the fact that it involves meat, cheese and oil.
I just was thinking too much about my diet and comparing...and thinking and wondering ..and well that gets me into trouble LOL

I will, however be watching YOU eat all that...with wide eyes.

Humm, I read the article you posted ( and before ) and it stated only certian veggies can be eaten. GreenVegetables...No carrots, tomatos, squash, peppers, ect.
And I LOVE all those!
Oh well...Enjoy your new program and diet.
Like I said...I will be watching and may ask more questions later on
Take Care!

[twinnett]

The diet looks really interesting! I could TOTALLY do that!!! Bring on the steak!!! lol..enjoy your fats! lol

[kledbetter]

Hope the new diet is going well!

[AgeRage]

Day 1 just about over....I think this is gonna work

I'll post each day's w/o, food, and feelings/thoughts...duh I'm known for long posts

Day 1 Week 1
Back Squat
115#-8 135-8 135-7 145-6

Leg curl (Single)
+10-8 +20-8 +30-8 +40-8 PB on this!

Calf Raise
15x4 85#, 105, 115, 115

Weighted Alt. Lunge
50# ttl-8 60-8 70-8 70-8

Hyper XT
25#-8
finished with GM's

Good Morning
65#-8 85-8 85-6 85-6 YEA BUDDY!

Bradford Press ooooo difficult! I LOVE IT def. decreased #, it's ok tho! I felt the burn!
50#-4 45-5 30-6 30-6

Side Lat Raise (Single)
15#-8,8 20#-6,6

Weighted decline crunch
25# 10x3

stretching
rode bike to and from gym and to and from campus!

Notes:
It was weird to only take whey before my workout, some people only do coffee and cream! I got a teenie bit hungry toward the end of my w/o. I had a sample of Citruvol, perfect! Took that, and my energy was fantastic, the workout was satisfying and I am feeling the legs NOW!!!

I am so mad we don't have a GHR bench....I tried the decline bench, I gotta watch the video again on that alternative, it def. wasn't gonna work so I subbed Good Mornings, maybe this will suffice?

I ate a good amt of carbs yesterday ate the rest of my tomatoes, beans that were cooked, lots of carrots, ice cream sandwich, etc, bc I can't have them for a while and my freezer (manual defrost) sucks! LOL Also bc I had to be fueled for my workouts and so they wouldn't spoil!

oh- my supps arrived today! YAY!

Diet
Pre-wo
25g whey
supps

Post-wo
25g whey
1 tsp olive oil.....gonna try this it's suggested by some, I'll monitor, tomorrow it's cream!

Meal 1
4 eggs, 1 white
2 slices Canadian Bacon

cream in coffee

Meal 2
3 oz. Tuna
2 oz. RF Cream Cheese
Celery

Meal 3
4oz. Beef
1 slice colby cheese
1 TBS Caesar dressing
Lettuce/cucumber

Meal 4 (spread out)
1 oz. macadamia nuts
1/2 oz. walnuts
2 slices Canadian Bacon
1 slice Colby cheese

Meal 5
4 oz. fish
1.5 TBS olive oil
cucumbers
parm cheese
(all cold in a bowl, quite yummy!)

Meal 6
Scoop choc. protein
2 TBS heavy cream
psyllium husk

TOTAL CALS:
~2300+
60% Fat
40% Protein
27 net carbs
10g fiber
**For the first week (maybe 2) I will hover around 2300 (18xBW like the guidelines suggest), to adjust my body, I'm not afraid, I'm thinking I'm gonna lose #! Then I will decrease to 15-16xBW if needed

Notes:
It was so weird to eat 4 whole eggs for bfast!! I have been thinking of many ways to eat them, omelets with cheese, mix cream and scramble, possibilities are endless!! I love eggs from my head to my legs!

It was really weird to eat Canadian bacon! It was tasty, I have it for a snack with cheese tomorrow. The tuna and cream cheese was SOO yummy on celery, many of you can eat this, get the 1/3 fat cream cheese! I didn't blend it (for you Mary) just mixed with a spoon, it's easier! and good!

I ate Caesar dressing It's been YEARS people! I found one w/o High Fructose Corn Syrup and only 1 g of carbs for 2 TBS, I only ate 1.
THEN I thought I can make my OWN Caesar dressing! No preservatives... So I'm gonna do that eventually.

I also found a great recipe for Sausage Egg Muffins, you blend eggs, sausage/meat and onion/spices and bake like muffins, perfect on-the-go meal!

I didn't really have any cravings and I wasn't hungry, I did eat a little SF jello after dinner, which is OK on the diet. I also drank flavored seltzer water which was good, I'm gonna try NO diet soda at least for the 1st 2 weeks, it was staring me down in the fridge!! LOL

The nuts I have to watch bc of net carbs, I won't worry too much, but I'm trying to just eat other fats and SOME nuts, the fiber just went up bc of my psyllium husk

All I know is that I feel better not wasting so many yolks now

[Mufasa]

Hey!

BuffyC-3...I'm new, so you can ignore me!

BUT...you ABSOLUTELY can eat all the veggies you mentioned...and more!

It's just that with certain veggies (like greens) you can eat MORE of them because of their higher fiber content, leading to a lower NET carb content.

(During the week on the "AD" you limit yourself to 30grams NET carbs (Total Carbs-fiber content). The reason is to begin to "Induce" the body to become a more efficient fat burner.

Anywoo...just wanted to add to the discussion!


Mufasa

[Mufasa]

Your meals really look solid, AR!

Did it take you long to work out your macro's?


Mufasa

[AgeRage]

Thanks Mufasa!
Edit: I spent a lot of time prepping and planning! It wasn't really that hard, I use Nutridiary and put together some meals I'll repeat!

Joan you crack me up, you would NEVER change your diet

Me, I'm ALWAYS trying new things, Eric thinks I'm absolutely crazy (but said it's one thing he likes about me!)

p.s. He had his first day back at the gym and loved it, so proud of him! He had a sucky day tho

I am gonna be anal with the net carbs for the induction phase bc I want this to be effective!

ok peeps I gotta do some reading!!

KATHY WHERE ARE YOU? (she called me today, she was getting through the first day and loved the lifting routine I gave her! She was also loving the food!) I HOPE YOU ATE ALL THE FAT WOMAN!!!

[daYDreAmErX]

I'm in

SAY YOU MISSED ME :P