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  1. #1
    Muscle Bound! ms_mac's Avatar
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    Ms_Mac: The saga continues

    Hi everyone. Its a new year, so why not start a new journal! My main goal fo 2008 is to pack on some muscle while keeping fat gains to a minimum. I plan on competing in Nov of this year and hope to be the biggest and most defined woman there. In order to accomplish this goal I will be following Scivation's CHA diet. This basically eliminates carbs and energy source comes from fats. I have been following a 40/40/20 ratio since Oct but I can't seem to keep the weight on. I gain 1/4 to 1\2 lbs every week then all of a sudden 4 lbs gone....so Mike has decided that maybe we can try this high fat diet and see how it goes. Basically here is what my meal plan looks like:

    Meal 1
    4 egg whites
    5 whole eggs

    Meal 2
    7 oz lean protein (fish, chicken or beef)
    30 almonds or 10 tsp peanut\almond butter or 5 oz avocado or 5 tsp olive\flax\enova oil

    Meal 3
    7 oz lean protein (fish, chicken or beef)
    30 almonds or 10 tsp peanut\almond butter or 5 oz avocado or 5 tsp olive\flax\enova oil

    Meal 4
    7 oz lean protein (fish, chicken or beef)
    30 almonds or 10 tsp peanut\almond butter or 5 oz avocado or 5 tsp olive\flax\enova oil

    Meal 5
    7 oz lean protein (fish, chicken or beef)
    30 almonds or 10 tsp peanut\almond butter or 5 oz avocado or 5 tsp olive\flax\enova oil

    Meal 6
    4 egg whites
    5 whole eggs

    2 days per week the fat source is replaced with veggies for every meal - 1 1\2 c broccoli or green beans or 2 c spinach or 12 oz asparagus at each meal. Also 5 grams of psyllium husk 2 times per day every day.

    I will be starting this next Monday.....I want a few more days to relax! LOL!

    My workout plan is also changing - I just finished a 9 week cycle of Max Ot. I really liked this program and felt I got a bit stronger on this, but I am bored and wanting to try something new. I will be using .....again, a Scivation program, the "Power to be Pretty" plan. As follows:

    Day 1 Squats
    10 sets of 3 reps each 2-3 min rest between sets

    Day 2 Squat assist all 3 sets of 8-12 reps, 1-2 min rest between sets
    Leg Press
    Leg Ext
    lunges
    Abs 3 sets of 15
    calves 3 sets of 15

    Day 3 Bench
    10 sets 3 reps each 2-3 min rest

    Day 4 Bench assist all 3 sets 8-12, 1-2 min rest
    Shoulder press
    close grip bench press
    dips
    pressdown
    abs - 3*15
    calves - 3*15

    Day 5 Deadlift
    10 sets of 3 reps, 2-3 min rest

    Day 6 deads assist, 3 sets 8-12, 1-2 min rest
    pullups
    low row
    straight arm pulldown
    leg curls
    cable curls
    abs - 3*15
    calves - 3*15

    Cardio - 30 min LI after every session

    This is a 12 week program and I started this yesterday. Will post later.

    Supplements I will be taking:

    Vasocharge - 1 scoop pre workout
    Extend - 8 scoops in 1 gallon of water, sipped all day long
    Sesamin - meals 2, 3 and 5
    Dicana - meals 1 and 6.
    Multi - meal 2

    Now thats the workout stuff out of the way. I also have some personal goals for this year:

    1 - try to find a source of income that will allow me stay at home with my son who is now 4 months old. I don;t have to go back to work until Aug, but I am already dreading it.

    2 - provide as much support as I can to my daughter who is 16, and pregnant. I am so sorry that this has happened to my baby, but I will be there for her no matter what happens.

    So thats, hopefully, what 2008 will look like for me!

    Happy New Year!
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  2. #2
    Muscle Bound! ms_mac's Avatar
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    Mon Dec 31 and Tues Jan 1

    My new workout plan started yesterday, so here is what is was:

    Week 1 - workout 1

    Squats
    3 warm up sets
    10 sets at 27.5k each side of the bar for 3 reps each.

    cardio - 30 min on the elliptical.

    This was a KILLER! Major DOMS last night. I wondered this morning how I would get through the assist day! But I did.....


    Week 1 workout 2 - leg assist day:

    Leg Press
    3*10,8,8 at 50K each end

    Leg Ext
    3*8,8,8 at 30K

    Lunges
    3*12,12,12 at 25lbs each hand

    Seated calf raise
    3*15 at 20K each side

    Hanging leg raise
    4*15,10,10,10

    Cardio - 30 min on the elliptical

    Thats it for now. TATA!
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  3. #3
    Registered User Tifflex's Avatar
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    Bring on the muscle! I've read P2BP and have thought about trying it out. I will follow along to see how it goes for you. If I recall it calls for you to commit 6 days in the gym and I'm not sure if I could do that consistently.

    I love your life goals Mary Ann. Kudos to you for wanting to stay home and for helping your daughter. I wish you much success and will be following.
    Genshai
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  4. #4
    When in doubt, mumble namtrag's Avatar
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    I can't imagine how sore your legs are gonna be tomorrow or even on Thursday!

    With virtually no carbs, what is going to keep your thryoid from shutting down?
    Yorkshireman I: Right! I had to get up in the morning, at ten o'clock at night, half an hour before I went to bed, eat a lump of cold poison, work twenty-nine hours a day down mill and pay mill-owner for permission to come to work, and when we got home, our dad would kill us and dance about on our graves, singing Hallelujah!
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  5. #5
    Muscle Bound! ms_mac's Avatar
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    Originally Posted by thinton View Post
    Bring on the muscle! I've read P2BP and have thought about trying it out. I will follow along to see how it goes for you. If I recall it calls for you to commit 6 days in the gym and I'm not sure if I could do that consistently.

    I love your life goals Mary Ann. Kudos to you for wanting to stay home and for helping your daughter. I wish you much success and will be following.
    Thanks, Tiffany. This is a 6 day plan, but I almost always been in the gym 6 days a week, so for me thats not a huge deal.

    Originally Posted by namtrag View Post
    I can't imagine how sore your legs are gonna be tomorrow or even on Thursday!

    With virtually no carbs, what is going to keep your thryoid from shutting down?
    Hi Mike - legs are very sore today. Hurt to get out of bed! LOL!
    As far as the diet...well, 2 days a week fat is replaced with veggies at every meal, and I am allowed 1 cheat meal per week, so I am assuming that will take care of the thryoid. If I am feeling sluggish or feel that this is not working for me we will add carbs pre and post workout. I am willing to give this a try for a few weeks and see how it goes.

    Looks like today is going to be my off day this week. There's a blizzard going on here today.....again! This is the 2nd one in 3 days. If we get any more snow here we're going to be living igloos as we're running out of space for all the snow. I HATE SNOW!
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  6. #6
    When in doubt, mumble namtrag's Avatar
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    I hate hot weather and love snow, maybe we should trade cities! lol
    Yorkshireman I: Right! I had to get up in the morning, at ten o'clock at night, half an hour before I went to bed, eat a lump of cold poison, work twenty-nine hours a day down mill and pay mill-owner for permission to come to work, and when we got home, our dad would kill us and dance about on our graves, singing Hallelujah!
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  7. #7
    GOOOO COCKS!!!!! Hibiscus09's Avatar
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    I read all of this yesterday and didn't post. I'm such a ditzy chick anymore!

    Happy 2008 Journal!!

    I hope you do fantastic in your contest prep!!
    "For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind." 2 Timothy 1:7

    GOOOOO COCKS!!!!!! GOOOOO STEELERS!!!!!
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  8. #8
    Muscle Bound! ms_mac's Avatar
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    Thurs Jan 3

    Originally Posted by namtrag View Post
    I hate hot weather and love snow, maybe we should trade cities! lol
    Sounds like a plan to me! I love heat.....the hotter the better for me!

    Originally Posted by Hibiscus09 View Post
    I read all of this yesterday and didn't post. I'm such a ditzy chick anymore!

    Happy 2008 Journal!!

    I hope you do fantastic in your contest prep!!
    Thanks Hibby. I need to stop drinking wine....I am giving myself until Sunday, then back on the bandwagon!

    Today's workout - week 1 of P2BP workout 3

    Bench Day
    3 warm up sets
    10 sets at 12.5K each side of the bar for 3,3,3,3,3,3,3,2,2,2. Chest is fried!

    Cardio- 30 min on the cross trainer.

    Now I'm off to do some after Xmas shopping. I just realized I don't have a new calendar! LOL!
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  9. #9
    Registered User Hot Rose's Avatar
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    Good luck with your Goals for the New Year.
    Thats a lot of eggs I can barely get one down.
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  10. #10
    Utah...but I'm taller batteryrequired's Avatar
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    Good luck with your goals. I am a very big fan of MaxOT myself. Made tremendous strength gains with it. But like you said...gotta switch things around, you don't want to wind up stangnant on growth.
    I am with you on this cold weather stuff...don't like it. It was 1 degree out this morning! Can't wait for the heat of July!
    Double T Sponsored Athlete!!!!

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  11. #11
    Muscle Bound! ms_mac's Avatar
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    Originally Posted by Hot Rose View Post
    Good luck with your Goals for the New Year.
    Thats a lot of eggs I can barely get one down.
    Thanks Rose. I love eggs, but that is a lot. I haven't started this plan yet. Sunday will be the 1st day. We'll see if I cam eat 'em all!

    Originally Posted by batteryrequired View Post
    Good luck with your goals. I am a very big fan of MaxOT myself. Made tremendous strength gains with it. But like you said...gotta switch things around, you don't want to wind up stangnant on growth.
    I am with you on this cold weather stuff...don't like it. It was 1 degree out this morning! Can't wait for the heat of July!
    Me either, I love summer time. It was -31 celsius here this morning with the wind chill. A might chilly!

    Today was chest assist day:

    Shoulder Press
    3*10,8,6 - 30lbs db

    CGBP
    3*8 - 5K each side plus bar

    Dips
    3*8,6,6

    Tricep pressdown with rope
    1*7 - 12K
    2*10,8 - 10K

    Decline situps
    3*15 - 10K plate

    Calf Press
    3*15,12,12 - 13 plates

    Cardio - 30 min on the stairmaster
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  12. #12
    Muscle Bound! ms_mac's Avatar
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    Sat Jan 5

    Week 1 workout 5 Deads today:

    3 warm ups sets
    10 sets at 20K each side plus bar for 3,3,3,3,3,3,2,2,2,2

    Then 30 min on the treadmill.

    The rest of the day was spent grocery shopping - I bought ALOT of eggs today! The cashier was looking at me very strangely when I put up 20 cartons of eggs!
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  13. #13
    GOOOO COCKS!!!!! Hibiscus09's Avatar
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    LOL -- that is a lot of eggs! I usually buy four 12 pack cartons at a time.

    Hey -- we can give up wine together. If I'm tempted, I'll come whine about wine to you and you may whine to me.

    Nice job on the workouts!!
    "For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind." 2 Timothy 1:7

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  14. #14
    Registered User Tifflex's Avatar
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    How are you liking the workouts so far?
    Genshai
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    Muscle Bound! ms_mac's Avatar
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    Originally Posted by Hibiscus09 View Post
    LOL -- that is a lot of eggs! I usually buy four 12 pack cartons at a time.

    Hey -- we can give up wine together. If I'm tempted, I'll come whine about wine to you and you may whine to me.

    Nice job on the workouts!!
    That sounds like a good plan! I am having some wine tonight...then its time to get my ass in gear! I'm starting the new eating plan tomorrow.

    Originally Posted by thinton View Post
    How are you liking the workouts so far?
    So far so good. The 1st day was the toughest......10 sets of squats really did me in. But I wasn't walking funny today. LOL!
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  16. #16
    givenr givenr's Avatar
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    mmm eggs! I love P/F eating... good luck with your goals.
    http://muscle-building-workouts-journal.blogspot.com/

    http://forum.bodybuilding.com/showthread.php?t=2644931

    "I don't care what anyone blows up your ass, you ain't sore you don't gain ****" ~ In-Human
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    Muscle Bound! ms_mac's Avatar
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    Sun Jan 6

    Originally Posted by givenr View Post
    mmm eggs! I love P/F eating... good luck with your goals.
    Thanks, Givenr. 1st day on the CHA plan - so far so good, but I am stuffed and I still have to eat meal 6!

    Today was back assist:

    Pullups assisted
    3*8 - 60lbs

    Low Row
    3*8 - 20K each side

    Straight arm pulldown
    2*10,6 - 17K
    1*10 - 15K

    I have never done these before. Found them to be quite awkward.

    Leg Curl
    3*12,10,8 - 30K

    Cable curl
    1*12 - 50lbs
    2*10 - 60lbs

    Oblique side crunch
    3*15 - 30lbs

    Calf raise
    3*15 - 20K each side

    Cardio - ran 3 miles on the treadmill in 25:33, walked the remaining time to complete 30 min.

    Its squat day again tomorrow........didn't I just do those???/LOL!
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    Muscle Bound! ms_mac's Avatar
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    Mon Jan 7

    Today was squat day, and my workout did not go exactly as planned. When I got to the gym this morning it was packed! All the New Year Resolution people! The squat rack was being used so I did my cardio first. I had to use the stairmaster which I HATE but everything else was booked. So I suffered through 30 min. By the time I was done the squat rack was free. So off I go. Last week I did just to parallel. This week I decided to do ATG squats. Wasn't sure about the weight so I started off with 15K on each side. I did 3 sets of 3, then decided it was too light. Added 2.5K to each side. 4th set of 3 reps competed and still felt I could go a bit heavier. Added another 2.5K so I am now up to 20K each side. I did 3 sets of 3 with this weight, then some guy comes over and asks me how many sets I have left. I tell him I have 4 sets left. He grumbles something then proceeds to stand there and watch me. I do one more set, and he's still watching me. I ask him if he'd like to work in. He replies - " no thanks. I need much more weight than that". This pissed me off! Anyway I start to do another set and he is still staring at me. I hate people watching me, so I give up. I tell him to go ahead, I'll finish up with something else. He had this smug look on his face when I did this! CREEP!

    I finished off with DB Squats. I had 3 sets to go, but the heaviest db's available were the 40's. I little too light to complete 3 reps. I ended up doing 5 sets of 5 with the 40's. In total 14 sets of squats for today.

    Now the funny part of this story - as I was leaving the gym I see creep still at the squat rack. He had the bar loaded up with 4 plates on each side......he couldn't even complete a full squat - he only went down, maybe, 10 degrees!!! FOOL!

    Can't wait til the resolutioners drop off!

    Happy Monday!
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    givenr givenr's Avatar
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    Dang! You just reminded me of what is in store tonight at the gym... The Resoultioners! 3 weeks of extended workouts waiting for equipment

    I hear you on guys like that. I sometimes say, "I'm just getting started... going to be a while." But it can be uncomfortable with someone standing there hounding over you.
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    Tues Jan 8

    Week 2 workout 2 - Leg assist day:

    Leg Press
    3*8,6,6 - 60K each side

    Leg Ext
    3*8 - 50

    Walking Lunges
    3*15 each leg - 25lbs

    Hanging Leg Raise
    4*12,12,12,10

    Calf Press
    3*15 - 60K each side

    Cardio - 30 min on the cross trainer.

    Not so busy this morning. Either the resolutioners gave up really quickly or they are a Mon-Wed-Fri crowd. We'll see tomorrow.
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    Originally Posted by givenr View Post
    Dang! You just reminded me of what is in store tonight at the gym... The Resoultioners! 3 weeks of extended workouts waiting for equipment

    I hear you on guys like that. I sometimes say, "I'm just getting started... going to be a while." But it can be uncomfortable with someone standing there hounding over you.
    I really hate people hovering over me. Drives me crazy. Didn't see dough boy around today, though! LOL!
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    Originally Posted by ms_mac View Post
    Week 2 workout 2 - Leg assist day:

    Leg Press
    3*8,6,6 - 60K each side

    Leg Ext
    3*8 - 50

    Walking Lunges
    3*15 each leg - 25lbs

    Hanging Leg Raise
    4*12,12,12,10

    Calf Press
    3*15 - 60K each side

    Cardio - 30 min on the cross trainer.

    Not so busy this morning. Either the resolutioners gave up really quickly or they are a Mon-Wed-Fri crowd. We'll see tomorrow.
    How long are your workouts taking? I think the resolutioners are a M & W crowd...Fridays are for drinking.
    Genshai
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    Wed Jan 10

    Originally Posted by thinton View Post
    How long are your workouts taking? I think the resolutioners are a M & W crowd...Fridays are for drinking.
    Hi Tiffany - I am usually in the gym for no more than 70 min most days. About 30-40 min for weights then 30 min of cardio.

    Today was bench day:

    3 warm up sets then:
    10*3 - 12.5K each side of the bar. YAHOO! Weight goes up next week. Then 10 min on the treadmill - 3.5 mph, 15% incline and 20 min on the elliptical.
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    I agree with Tiffany - in fact a lot of the members at my gym are Mon/Wed lifters. At least 3/4s of that group gives up on their Friday workouts.

    Nice job on the workout!!
    "For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind." 2 Timothy 1:7

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    Originally Posted by ms_mac View Post
    Hi Tiffany - I am usually in the gym for no more than 70 min most days. About 30-40 min for weights then 30 min of cardio.

    Today was bench day:

    3 warm up sets then:
    10*3 - 12.5K each side of the bar. YAHOO! Weight goes up next week. Then 10 min on the treadmill - 3.5 mph, 15% incline and 20 min on the elliptical.
    You really make me want to give P2P a try. During the week I only have 30-35 mins to train before work.

    You are doing well!
    Genshai
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    Nice work on the walking lunges. Those things are BRUTAL! I miss them

    How's the low carb coming along?
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    Thurs Jan 10

    Originally Posted by Hibiscus09 View Post
    I agree with Tiffany - in fact a lot of the members at my gym are Mon/Wed lifters. At least 3/4s of that group gives up on their Friday workouts.

    Nice job on the workout!!
    YUp, you are right.....yesterday was pretty quiet. And instead of working out this morning I went tonight. I expected the worst, but it was all good!

    Originally Posted by thinton View Post
    You really make me want to give P2P a try. During the week I only have 30-35 mins to train before work.

    You are doing well!
    You should try it, Tiffany. I am really liking it so far. I wasn't sure at first about the 10*3's - thought I might get bored, but its been fun.

    Originally Posted by givenr View Post
    Nice work on the walking lunges. Those things are BRUTAL! I miss them

    How's the low carb coming along?
    I HATE WALKING LUNGES!!! but they are very effective, so I'll keep doing them. Low carb - so far so good. I am also using Extend.....I think that is helping with the cravings, too. That stuff tastes awesome!

    Today = week 2 workout 4 - chest assist

    Shoulder Press
    3*8 30lbs

    Dips
    3*8,8,6

    Rope Pressdown
    3*8 10K

    CGBP
    1*5 - 6.25K each end
    2*7,5 - 5K each end

    Seated Calf
    3*15 - 20K each side

    Decline crunches
    3*15 - 10K plate

    No cardio as the gym was getting ready to close. I got there late tonight so only had time for weights.
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    Nice job on the workout, Mary Anne!

    I bought a big container of Xtend and like to sip it during my workout.
    "For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind." 2 Timothy 1:7

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    HIYA MS MAC
    and HAPPY 2008!!!!

    I can't wait to follow your new dietary regiment ...
    I have started KETO this week and I am ..... UM ...
    finding it mighty interesting!!!!!!!!!

    TGIF!!!
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    Fri Jan 11

    Originally Posted by Hibiscus09 View Post
    Nice job on the workout, Mary Anne!

    I bought a big container of Xtend and like to sip it during my workout.
    Thanks, Diane. What flavor of Extend do you have? I have tried Grape, Lemonade, and Watermelon. My new order from bb.com came today and I purchased the variety pack. It has those 3 plus Apple. I think I'll be cracking that one open first.

    Originally Posted by StlBarbie View Post
    HIYA MS MAC
    and HAPPY 2008!!!!

    I can't wait to follow your new dietary regiment ...
    I have started KETO this week and I am ..... UM ...
    finding it mighty interesting!!!!!!!!!

    TGIF!!!
    Hey, Barb! Glad you stopped by. Happy New Year. The lady who loves pretzels is going keto??? Whats up with that?

    Today - week 2 workout 5 Deads day

    10*3,3,3,3,3,3,2,2,2,2 20K each side

    Then 20 min on the elliptical.

    Happy Friday, folks.
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