"Desperately Seeking Muscle Part II"

[Risat]

(NOTE: I started this Thursday 2/21, just have not had any selfish personal time to post...)

OK, sports fans, I have embarked on a new venture...I am seeking the help of a nutritionist to see if I can get "BIG", lol...well at least try to put on a little more lean muscle since I have not had any luck with it. So I will be attempting to journal my training/nutrition. Comments are greatly appreciated

First let me tell all of you that I have a 5k race in 11 days so you will see an obscene amount of cardio on here, once the race is complete, cardio will be just stairclimbing...I'd say I know what I am doing, but that would not really be the case. I am doing what I feel to get prepared for the race, then a bb'ing comp after that while working towards competing fitness in June (when I put it that way, I may need to get my head examined)...So here goes


0500 - cardio (hill session on the treadmill) (1 serving First Order 15 minutes prior - I like the tingly feeling, sensation does not last long when I am running, but I felt great on my run today) 2 min walk at 3.5; 1 mile warm-up at 6.5 then the following at 7.5 - 3% (90 sec) 0% 3 min recovery; 5% (60 sec) 0% 2 min recovery; 7% (30 sec) 0% 60 sec recovery (ran through this 2 times) finished with a cool down. Then I did abs - I am trying the hanging leg raises (leap to the pull-up bars - I'm short - and raise legs 'til toes touch the bar, lower slowly) - KILLER on the core muscles; and crunches....in/out in 45 minutes!

Meals for the day (with comments)

Meal #1 (0700 - gotta love eating on the road)
4 egg whites
1 whole egg
2 slices Ezekiel
1 banana (still hungry - that's a first)

Meal #2 (started later than planned due to work; will have to watch that - 1000)
4 oz chicken
7 oz sweet potato (YUM!!)
1 cup green beans

meal #3 (ok, any diet plan that has bread on it is GREAT in my book, twice in one day is even better!!!)
1 can tuna
2 slices bread
1/2 oz almonds

meal #4
4 oz chicken
1 cup couscous
1 cup vegies (optional, will definitely add them in)

meal #5 (post workout)
Isopure shake w/water
1 banana
2 tbsp honey (do I really need this?)

Meal #6
4.5 oz round steak
1/2 oz cashews
1 cup vegies

Thursday, I get to go to the gym twice, so I worked legs (I split front/backs). Focusing mainly on reps, trying to bring out my quads. Squats - 5x45x20; Lunges - 5x25x20; Leg Extensions - 1x30x100 then 4x75x15; Seated Calves - 1x70x50 (I do as many as I can, rest then continue).

Pretty much sums up the workout day. Eating went well on day 1, much more ven and balanced than what I had been doing before, I actually was hungry at least 30-45 minute before my next meal, which is not normal, I had been eating and eating, what seemd to be all day, was contstantly "overfull" and almost dreaded when the next meal was approaching. At least on day one I do not feel that way....more to follow.

[Risat]

Friday's are my off days, promised the family to give them my total attention. Still had work, oh and it was not only donut friday, it was b-day friday (cake & ice cream), homemade cookie friday and while were at it, leftover promotion party cake/cookie friday! Good thing I have very strong willpower, but the donuts did smell good

Meal 1
1 Serving of Tight Curves
1 Cup of Kashi Whole Grain Flakes (great stuff if you are not an oatmeal fan)
8 oz of Skim Milk (another item I hadn't had in a while, other than to wet my cereal a bit)
(Tight curves note - ok I did get a free sample of this, but I am a pretty picky person and I was sceptical about the taste, it is really quite good! and on a wierd note, I woke up with a light headache, forgot to take something before I left and noticed that my headache was almost gone by the time I walked into work. This does not normally happen with my commute, could it be the St. John's wort?)

Meal 2
1 Can of Tuna (low sodium in water, yes an entire can!)
2 Slice of Ezekiel Bread
? oz of Almonds

Meal 3

4 oz of Top Round Steak
1 Cup of Couscous (a whole cup I tell you is downright decadent)
1 cup of green beans

Meal 4
4.5 oz of Chicken Breast
4 oz of Avocado ( I love avocado, makes me think of margarita's)
1 Cup broccoli

Meal 5** Cheat Meal

Friday is my night off from cooking so we order pizza, they just opened a Mellow Mushroom (had tried it before and it was good, they still need work on this one) - 2 slices of pepperoni pizza

Meal 6

1/2 Serving of Isopure Low Carb (have to get a new flavor w/milk the vanilla is not so good and I'd prefer not to mix it with the npb)
8 oz of Skim Milk
1 Tablespoon of Natural Peanut Butter

Went to bed happy and not hungry or overfull!

[Risat]

I am actually in the middle of prepping for 4 different types of events, some crossover into others so keep this in mind as you see what I do....(and sometimes I used to add a 5K/10 race into the mix, just for fun)

(Note: Need guidance on how to re-work the after workout protein shake if I get my workout in the middle of the day, I ran out of day to get all my meals in)

AM - Prepping for my run next weekend - ran 6 miles (w/hills) in 48:36 (First order prior to run)

Meal 1 (thinking I should have eaten really early, allowed time to digest, then ran, but I normally run on an empty stomach)
4 Egg Whites
1 Whole Eggs
2 Slices of Ezekiel Bread (this is great after a run)
1 Serving of blueberries

Meal 2 (took the car in, engine light on, so I ate this cold while waiting at the dealership, yummy, lol)
4 oz of Chicken Breast
7 oz of Sweet Potatoes

Meal 3
1 Can of Tuna
2 Slice of Ezekiel Bread
? oz of Almonds

(see workout below)
Meal 4
Post-Workout
1 serving of Isopure Low Carb
1 Banana
2 Tablespoons of Honey

Meal 5
4 oz of Chicken Breast
1 Cup of Couscous
1 cup of broccoli/cauliflower

Meal 6
Did not eat, ran out of day

Workout, well besides removing the laminate flooring, boy is that an upperbody workout, today is routine day. So I hit the gym and worked my routine for about 45 minutes, forarmstands anyone??? Then weights -

Hammies/Calves
Straightleg deadlifts 1x45x20; 3x65x15; 1x85x12
Single leg hamstring curls 4x30x10
Knee-ins (usually throw in a little ab work) 3x25
straight leg db deadlift 4x25x20 (really trying to stretch out my right hamstring, its very tight after routine practice)
regular crunches 3x25
seated calf raise - 1x70x50 (like before I do as many at first - can be 30, then short rests until I reach 50)

Stairclimber - 30 minutes, I'm supposed to go slow to work the fronts of my legs, but I have'nt really figured out this machine yet, at level 12 (and my weight) I can really push down, but it always feels like I am running up the stairs).

And so ends the workout day...like I noted above, I only made it to meal 5 (way to gain the weight, lol) was not hungry, I wa too busy to be hungry, will try to eat meal 1 before I go workout w/Trainer, then see how the rest of the day goes)

Supplement notes - my bb.com order has come in with all the recommended supps. Here are my questions - 1. When do I take the BCAA's? 2. Should I take the First order (pre workout) and the creatine/glutamine mix during the workout? 3. Do I really take another creatine/glutamine combo after my workout?

[BigStew]

If you are going to workout in the middle of the day switch meal 4 and 5 on workout days

I want you to have I teaspoon of Glutamine and Creatine with meal 1

Preworkout I want you to have First order

Mix 1 scoop of Purple Wraath and 1 teaspoon of creatine and glutamine together and sip during weight workout

[meyer23]

hey just droppin by to check this log, lookin good, i'll try to stay w/ this thread and make some comments every now and then

[MuscleMom]

Hey lady! So glad you started a journal and joined "Team Stewart". Looking forward to following along!

[Buffycat3]

Hi
You are looking GREAT!
Best of luck to you!

[Risat]

Team Stewart - I like that!

Just some random thoughts first - Since I came from my previous runner background where I ate bagels everyday, baked potatoes (oh they are soooo good) and my pre-race meal was penne arrabiata, salad, foccacia and 1/2 of a serving of tiramisu (the other half was post race) to what I am am eating now is a big difference. What I notice most, besides my strength and the change in my shape is that I don't really miss a lot of those things and if I do, I realize that I can have it as a treat. Another thing I notice and I realize that it is really early in this program to tell, but I have a more sustained level of energy throughout the day, where before, even though I had an OK plan for eating, I would feel tired at points during the day or so stuffed that I wanted to take a nap...so here is today...

Meal #1
4 egg whites
1 whole egg
2 slices Ezekiel
1 banana

Meal #2
4 oz chicken
7 oz sweet potato
1 cup salad greens

meal #3
1 can tuna
2 slices bread
1/2 oz almonds

meal #4 (post workout)
Isopure shake w/water
1 banana
2 tbsp honey

meal #5
4 oz chicken
1 cup couscous
1 cup broccoli

Meal #6
4.5 oz round steak
1/2 oz cashews (really loving this)
1 cup green beans

I am pretty good with dealing with cravings and keep the cheats to the one that I had Friday, the big challenge will be later this week when I travel to Ohio. Thinking about that this week - can always pack tuna in a can...aren;t we fun to travel with?

Workouts next - (chest/lat day)

10 min Warm-up on the elliptical

Bench press- Bar x 50; 2x65x12; 2x10x70
Assisted pull-ups - 3x30(assist)x15 (really trying to pull from the lats)
db bench press - 3x25x12
assisted chin-ups - 3x30x12
incline bench press - bar x 15; 2x65x12
wide grip pulldown - 3x65x15
ss w/tricep pull downs - 3x50x15
incline db curls 2x10x12; 2x15x10
db tricep extenstions 3x30x12

Abs - knee-ins 3x25; crunches 3x25; stright leg raises 3x10

Cardio - 30 minutes on the stairclimber

OK, that pretty much sums it up...New week tomorrow, one week to go to my race/Arnold Sports Festival/Expo/Fitness & Figure International, then I am on running lockdown until my April competition (boo)....

[Risat]

Originally Posted by BigStew

If you are going to workout in the middle of the day switch meal 4 and 5 on workout days

I want you to have I teaspoon of Glutamine and Creatine with meal 1

Preworkout I want you to have First order

Mix 1 scoop of Purple Wraath and 1 teaspoon of creatine and glutamine together and sip during weight workout

OK! Got it

Originally Posted by meyer23

hey just droppin by to check this log, lookin good, i'll try to stay w/ this thread and make some comments every now and then

Thanks, comments greatly appreciated!

Originally Posted by MuscleMom

Hey lady! So glad you started a journal and joined "Team Stewart". Looking forward to following along!

Usually I just have all of this stuff in my head, its nice to be able to write it down and share!

Originally Posted by Buffycat3

Hi
You are looking GREAT!
Best of luck to you!

Thanks so much! I appreciate the kind words

[dcerullo]

Welcome to "Team Stewart" glad to meet you!
DJ

[BigStew]

Originally Posted by Risat

Team Stewart - I like that!

Just some random thoughts first - Since I came from my previous runner background where I ate bagels everyday, baked potatoes (oh they are soooo good) and my pre-race meal was penne arrabiata, salad, foccacia and 1/2 of a serving of tiramisu (the other half was post race) to what I am am eating now is a big difference. What I notice most, besides my strength and the change in my shape is that I don't really miss a lot of those things and if I do, I realize that I can have it as a treat. Another thing I notice and I realize that it is really early in this program to tell, but I have a more sustained level of energy throughout the day, where before, even though I had an OK plan for eating, I would feel tired at points during the day or so stuffed that I wanted to take a nap...so here is today...

Welcome to the world of HEALTHY FATS. Not as Satisfying as Carbs in the taste department but will give you a steady from of Energy all day and suppress more hunger. NO CRASH WITH HEALTHY FATS. Once you start you will never go back to higher carb diet. Keep up the great work and Welcome to the Team

[msfatbootie]

welcome to Team Stewart

**subbed**

[Risat]

Monday was no workout day and no cardio so not much to report other than I like workout days better, it puts me in a better mood. Foods are easy, stocked up on plenty of chickentunabeef.

Tuesday has been a better day so far, any day that starts out with cardio is a good day in my book. Today I planned to do HIITs and with all the carbs in me from the last week, it was a breeze. I had not realized how much I had been restricting or choosing the wrong carbs. Its an eye opener....Maybe just maybe I can eek out the time I want on my run this Sunday (if the weather cooperates). This is a sprint and I plan to treat it that way....

Training - HIITsWarm-up at 3.5, then 6.0
1x8.0x1min then 6.0x2min
1x8.5x1min then 6.0x2min
2x9.0x1min then 6.0x2min (2d interval at 3% incline)
2x9.5x1min then 6.0x2min (2d interval at 3% incline)
2x10.0x1min then 6.0x2min (2d interval at 3% incline)
cool-down (note: I should have gone on to 10.5, but I have minimal time in the AM) Tonight LEGS (all over since my schedule is short week)

Meal
1 - 4 Egg Whites 1 Whole Eggs
2 Slices of Ezekiel Bread
1 Serving of Mango - (I LOVE MANGO - make a pretty good mango-papaya salsa too)

Meal 2
4 oz of Chicken Breast
7 oz of Sweet Potatoes
1 Cup of snowpeas/brocolli mix

Meal 3 (NOTE: I was hungry for this meal)
1 Can of Tuna
2 Slice of Ezekiel Bread
? oz of Almonds

Meal 4
4 oz of Chicken Breast
1 Cup of Couscous
1 cup of brocolli-cauliflower

Meal 5
Post-Workout
1 serving of Isopure Low Carb
1 Banana
2 Tablespoons of Honey

Meal 6
4.5 oz of Top Round Steak
1 Tablespoon of Extra Virgin Olive Oil
? oz of Cashews
1 Cup salad greens

NOTE: regarding the honey - if this is just for sweetness, I don't really need sweetners, not a splenda, equal or any of the other artificial ones. fan, plain is ok by me..my only downfall, I like a little (and I do mean little, real sugar) in my coffee and stevia is my sweet of choice, if that's ok? And here is a final thought...how much temptation can there possibly be in a day? or week? I mentioned that we have donut friday in my office, and not only did we have that last friday we had multiple other sweets and treats to temp even the most brave soul as (he/she) prepares for competitions....and I haven't even talked about the chocolate fountain that is always out there ready to pounce....well today was another b-day another cake or in this case two cakes and I had just walked in to the office and one had already been cut! (not even 0800 yet!). So I think I have almost qualified for sainthood, passing up all the yummy goodies (and I haven't mentioned the nonstop licorice party too, lol)

[Risat]

Observations - Great energy this week, I can't say enough about the fact that I can run, lift, drive and talk intelligently, it might have been there before and it might not happen again, but I feel good this week and I am not relying on coffee to keep me alert (ok, well maybe a little because le pooch woke me up at 0300 this AM to go out and then the texting started at 0400 [you see I have a friend that is very needy] and the alarm at 0430...I won't go on)

So on to my day, much to do, not sure if I can get it all in because life is now in the way of my plans, but I will do the best that I can do - today I will just do cardio, planning to simulate my race plan tomorrow AM (more about that below)

First Order followed by 30 minutes stairs - Love the stuff, I used to take an EAS product (no longer sold) and it was great before my runs, glad to have found something new NOTE: has anyone noticed that the tingling is diminished if you cardio? when I took it and just lifted, I still tingled, not a bad sensation, just wondering)

Meal 1
1 Serving of Tight Curves
2 Kashi Waffles (these are great plain, yes I'm weird)
8 oz of Skim Milk

Meal 2

1 Can of Tuna
2 Slice of Ezekiel Bread
? oz of Almonds (NOTE: we have to talk about this)

Meal 3
4 oz of Top Round Steak
1 Cup of Couscous
1 cup of broccoli/cauliflower

Meal 4
4.5 oz of Chicken Breast
4 oz of Avocado
1 Cup of broccoli/cauliflower

Meal 5
4 oz of Extra Lean Ground Beef
1 oz of Almonds
1 Cup of Fibrous Vegetables

Meal 6
? Serving of Isopure Low Carb
8 oz of Skim Milk
1 Tablespoon of Natural Peanut Butter

Getting ready to fly to Columbus tomorrow for the Sports Festival. Very excited, I feel ready, strong and fast. Let me explain, in case you don't know, what I am there to do. Last year was the first time I competed in the 5K pump & run and so I wanted to try it again. What happens is first you weigh-in. I have to lift 60% of my bodyweight which will be 65lbs (cross your fingers). I will knock out 30 reps (max allowed).Then at 1030 I will run a 5K (last year time was 20:46), I was 2d overall (first place woman ran in the 18s). So the plan this year is to do the same or better, I want to be under 20 minutes, I've been 20:35 earlier this year, but my last couple of races have not gone as planned, I won't say any more than I will run as fast as my legs take me. Here are some stats for the race

Total allowed this year 700 (last year 600)
Average Age - 37; Minimum age - 18; Maximum age - 71
Female 154 Male 546

GA has only three participating, hope I can say hello to the other two...

Following the race, I have to get back inside really quick because I get to participate in the Fitness Fashion show (Jenn Hendershott is putting this together - she is great!), this is my 2d year also, it was great fun last year and it helps to get on stage (for future competitions).

So wish me luck!!! If you are going to the Arnold think about me and the 699 others that will be Pumping & Running on Sunday AM, if you are not sleeping off the VIP Party from the day before.....

[VT dad]

You are doing everything right. Hopefully it will all come together in Columbus. Go Theresa go!!!

[BigStew]

Congrats at the placing at the Arnold. Sorry I didnt realize it was you. But it was nice meeting you and your husband. I am Glad everything has worked out so well for you. Now lets focus on that BB show

[Risat]

Have to get caught up here since I spent the weekend in in Columbus at the Arnold Festival. After being able to manage incredibly well with my new nutrition plan, I found myself in travel mode, I ran out of time for packing on Thursday and did not plan as I wanted to/should have (won't make that mistake again). So I had to wing it as best as I could (brought tuna, sweet potatoes and protein powder with me). So here goes (sorry for the narrative form)-

Thursday - travel day (had 1 too many cappucino's, non-fat of course, but ate per nutrition plan all day)

Friday
Maintained 4 out of 6 meals (clean), skipped my isopure (forgot to bring that) and had one cheat meal of grilled chicked salad (I just dip my fork in the dressing for a treat), but I did eat the croutons.

Workout - I needed a tune-up run so after the snow stopped really coming down we went for a 40 minute run downtown. It was fresh powder, great to run in, running in the snow is good if you have the right gear, yes we did get looks, so if you happened to be downtown Columbus and saw two people running in the snow, I was one of them, lol....and here is an interesting item - they post a sign on Broad Street changing the name to "Commit to be Fit Street" (did not have the camera or I would have taken a picture). Following the run, it was Expo time, I did 50 push-ups at the Hardfitness Booth for a free tank top. So 40 minute run and 50 push-ups (and all the expo walking) was my workout.

Saturday - Again 4 out of 6 meals were clean, the hotel grilled a lean beef patty for me and I had broccoli with it, they also cooked my sweet potatoes and I took them with me to eat. If you ask, for the most part restuarants will take care of you, but I did have another cheat meal - chips and salsa at a mexican place that we went to, they are truly addictive (no alcohol, I did have to run the next day). Saturday was rest day, except for walking, and the weather had cleared up so we walked from the convention center back downtwown about a mile (don't get me wrong it as cold, but not too bad). Early night since my event was the next morning.

Sunday - Ok, here is where it became tricky. I had it all planned out and it worked great! A little unconventional, but this is what I did....I needed to weigh in first and was slightly concerned that I would come in over 112.5 (lol) so we headed to the expo. Weigh in is with shoes - 112.2! (my shoes weigh 7.6 oz each - some of the lightest), just .3 ounces more I would have had to bench 70 lbs. Next, I needed to fuel up for the bench press. So I ate a banana and waited, drank a first order and waited, (total time about 15 minutes) did some push-ups to warm-up, l dropped my running jacket becuase I had my "Freakishly Strong" t-shirt for the motivation factor (for me) and the intimidation factor (for others, lol, yes I got looks), then got in line. They put the weight up (65 lbs) and I hit it - 30 reps (max to get the 15 minutes subtracted from my run time). Part one down - next step, check in for the fitness fashion show.

The run was not until 1030 (I bought a coffee and a blueberry muffin - in reserve, but the coffee was burnt so I passed), checked in for the show, drank a Tight Curves Protein shake at that time. I was in my running gear while everyone else was getting ready, my race was at 1030, the show was at 1200, I knew approximately what my race time would be and that I had just enough time to get back upstairs to change. 1015 rolled around, I headed to the start point, ran a little to warm-up, the weather was great! Upper 30s (I was overdressed - will I ever learn?). Arnold rolls up in his motorcade and off we go - slight uphill in the beginning, the pack was pretty tight, I think I expended some unneccesary energy making my way out of it, but once I turned the first corner, it was a great run! Broke a little sweat into the first mile, I was averaging 6:30 per mile, knew I would be close to the 20, but probably not under it (pace was great, but I don't run like I did when I ran my marathon). I ended up finishing 4th for women on the run and headed upstairs (results would be posted later).

Changed, spent time trying to put myself in order, tried to keep the water to a minimum (so I wouldn't bloat) and when the fashion show was over it was time to eat..I think I've said that three times already... So, I cheated again, really good this time, fries and half a club sandwich (no cheese, could not finish the whole sandwich). I'm done with cheating for a bit, its too hard on the stomach.

My husband checked downstairs at the race desk, he was sure I had 2d, I would not be sure until they posted the results. They are out now on www.runohio.com. 2d place for the 2d year (the 2d and 3d female runners did not bench press enough and it is a cumulative event, so when I do this again, I'll need to be faster).

To sum up three days hit nutrition marks at about 50% (will do better to plan - its easier when you drive), hit workout at 100% I'd say - 2d place is pretty good for an Arnold Sports Festival event.

Monday - No workout day (a girl's gotta rest, besides I had to go to work anyway) back on track nutritionwise

Meal 1
1 Serving of Tight Curves
2 Kashi Waffles
8 oz of Skim Milk

Meal 2
1 Can of Tuna
2 Slice of Ezekiel Bread
? oz of Almonds

Meal 3
4 oz of Top Round Steak
1 Cup of Couscous
1 cup of broccoli/cauliflower

Meal 4
4.5 oz of Chicken Breast
4 oz of Avocado
1 Cup of broccoli/cauliflower

Meal 5
4 oz of Extra Lean Ground Beef
1 oz of Almonds
1 Cup of salad greens

Meal 6
? Serving of Isopure Low Carb
8 oz of Skim Milk
1 Tablespoon of Natural Peanut Butter (yummy)

So now I am on cardio lockdown - no running - preparing for the 2008 NPC Atlanta Bodybuilding Championships in April. Back to the gym in the AM, life returns to somewhat normal....

[Risat]

Originally Posted by BigStew

Congrats at the placing at the Arnold. Sorry I didnt realize it was you. But it was nice meeting you and your husband. I am Glad everything has worked out so well for you. Now lets focus on that BB show

It's cool, the place was crazy, so many people on Saturday! Sunday too and yes you are right, time to focus on bodybuilding!!!

[BigStew]

Originally Posted by Risat

It's cool, the place was crazy, so many people on Saturday! Sunday too and yes you are right, time to focus on bodybuilding!!!

Lets get rockin and rollin

[Risat]

It really is easier eating clean, with a plan, than just eating cr@p. While nice everyone once in a while, I felt really lethargic after that club sandwich, and all that sodium in the ham/bacon had me holding water (not that it realy matters on my frame), but after just one day of back on the plan and my muscle felt great, tight. So here is how Tuesday went

Meal 1
4 Egg Whites
1 Whole Eggs
2 Slices of Ezekiel Bread
1 Serving of blueberries

Meal 2
4 oz of Chicken Breast
7 oz of Sweet Potatoes
1 Cup of salad greens

Meal 3
1 Can of Tuna
2 Slice of Ezekiel Bread
? oz of Almonds

Meal 4
4 oz of Chicken Breast
1 Cup of Couscous
1 cup of salad greens

Meal 5
Post-Workout
1 serving of Isopure Low Carb
1 Banana
2 Tablespoons of Honey (again, do I really need this?)

Meal 6
4.5 oz of Top Round Steak
1 Tablespoon of Extra Virgin Olive Oil
? oz of Cashews
1 Cup of broccoli

Workout (ready to get back into the gym!)

AM - Stairs (30 minutes at level 13 or 5.4/minute, this pace feels right) (NOTE: If I am not supposed to be doing "cardio" what setting should I be stepping at? I am supposed to be working on my quad development so I need to step pretty deep, any ideas? This pace has me at a pretty good heart rate, am I doing something wrong?)

PM - Shoulders (focus)

BB Shoulder press 1x45x15; 3x55x10
DB Rows (singles) 4x25x10
Side Lateral Raises 3x15x10;1x10x15
Close Grip Cable Row 3x60x12 (really squeezing) 1x75x8
Upright Cable Rows 3x60x12
Wide Grip Cable Row 3x60x12
Bent-over DB Lateral Raises 3x10x15 (I need to work on these more, I feel very weak on them)
BB Curl 3x40x12
DB Shrugs 3x30x12

Ab work - then out the door. I lift at a slower pace (trying not to use momentum on the heavier lifts), but keep the rest minimal so I can cover everything. Tomorrow is leg day

[BigStew]

There is not a food in this world that is better than Bacon but I definately feel a whole lot better when I eat clean. WOrkouts a lot better when eating clean even when I am eating at a deficit

[Buffycat3]

I agree whole heartedly that eating clean makes a body feeling so much better. It not only gives energy and strength, but also creates lean beautiful muscles, which equals to a sexy body

LOL I am waiting for the answer to the Honey question too.

The yummy daily diet you posted...is that considered a low, mod or high carb day for you?

And as for the Bent Over DB Lateral Raises....doing delt work does not require a lot of weight...keep up the great work on them...going to failure and pushing hard. ..the lbs will eventually increase as you consitantly continue.

I can't answer your cardio question b/c I don't know what your trainer is having you do and for why.....that is if you are using a trainer.

Keep up the great work.!

[BigStew]

Here is a link to why I like to use Honey with my clients:
http://forum.bodybuilding.com/showthread.php?t=642365

Very Interesting if you have never read it before

[Buffycat3]

Originally Posted by BigStew

Here is a link to why I like to use Honey with my clients:
http://forum.bodybuilding.com/showthread.php?t=642365

Very Interesting if you have never read it before

Oh ok...thanks! I never knew of honey having such benefits.
Just like apple cider vineager...Vineager has Many Benefits too!!
http://www.apple-cider-vinegar-benefits.com/
http://www.versatilevinegar.org/usesandtips.html

[BigStew]

Originally Posted by Buffycat3

Oh ok...thanks! I never knew of honey having such benefits.
Just like apple cider vineager...Vineager has Many Benefits too!!
http://www.apple-cider-vinegar-benefits.com/
http://www.versatilevinegar.org/usesandtips.html

Great Articles

[Risat]

I write these journal items after the events have occurred, its just the way I alot time in my oh-so-busy-schedule....so as I look back to yesterday, I should have seen in coming, but as of this morning (3/6) I have a cold, no fever, just stuffy/runny nose (hello Claritin-D), but yesterday, when I couldn't get up to do cardio, I did not see that.

So without additional commentary here is how Wendesday went.....

Nutrition
Meal 1
4 Egg Whites
1 Whole Eggs
2 Slices of Ezekiel Bread
1 Serving of Mango (this was really good today!)

Meal 2
4 oz of Chicken Breast
7 oz of Sweet Potatoes
1 Cup of mixed greens

Meal 3
1 Can of Tuna
2 Slice of Ezekiel Bread
? oz of Almonds

Meal 4
4 oz of Chicken Breast
1 Cup of Couscous
1 cup of mixed greens

Meal 5
Post-Workout
1 serving of Isopure Low Carb (could only finish 1/2, this is when I started to get stuffy headed)
1 Banana
2 Tablespoons of Honey

Meal 6
4.5 oz of Top Round Steak
1 Tablespoon of Extra Virgin Olive Oil
? oz of Cashews
1 Cup of broccoli/cauliflower


Training - LEG DAY!

warm-up on elliptical

Machine squats 1x45x15; 3x90x12 (rack was busy, I went deep and really tried to work my quads, alternated wide/narrow)
Leg press 1x135x12 (I thought it was only 90 - cold coming on...)3x180x10 (alternated wide/narrow)
Leg Extension 1x100x30 (I usually do all 100, but ended up doing 50, then 30, then 20); 2x90x15; 1x105x12; 1x45x10 (hold each extension for 3-5 seconds)
Calves 1x70x50 (I go to failure around 25, then short break until I reach 50)

Sorry, was interupted in writing..but that sums up the day.

[BigStew]

How is the new diet treating you?

[Risat]

Starting new plan, here is the first week of my 6 week prep. Two low carb days, so Sun/Mon are the same for nutrition. Sunday I meet w/my trainer so I will note our workout.

Nutrition - Meal 1
4 Egg Whites
1 whole eggs
1 Cup of Asparagus

Meal 2
4 oz. Chicken or Turkey Breast
? oz of Cashews
3 Fish Oil Capsules
1 Cup of brocolli/waterchesnuts

Meal 3
? Serving of Isopure
1 Tablespoon of Natural Peanut Butter (this was really good)

Meal 4
4 oz of Chicken Breast
4 oz. Sweet Potato
1 cup of brocolli/water chesnuts

5 oz. Extra Lean Ground Beef
1 Teaspoon of Extra Virgin Olive Oil
2 Fish Oil Capsules
1 Cup of asparagus

Workout
Machine Shoulder Press 1x20x15; 2x40x15 (this just warm-ups)
Smith Machine Shoulder press 1x bar x15; 2x25x6; 2x35x6; 2x40x5
Lateral Shoulder Raise 2x10x10; 2x15x6; (I switched to single raises, holding on to support and using a little more motion to get a full rep) 1x20x6; 1x25x5
Shrugs 1x35x15; 1x50x10; 1x60x6 (yes you are reading that right - he said if I could lift them he would give them to me, lol, I said keep them at the gym for my use).

That was Sunday.....Monday I ate the same, but have not yet worked out, we'll see if the schedule allows, at a minimum I will practice strength moves at home tonight.

Originally Posted by BigStew

How is the new diet treating you?

So far so good, eating less has never been my problem (one of the reasons I am at the weight I am) So after two days on low carbs, I am hanging in....tomorrow (tuesday) will be the test when I add my workouts back in

[BigStew]

Glad to hear that it is workin out for you. How did the higher carbs feel?

[Risat]

Meal 1
4 Egg Whites
1 whole egg
1 Cup of green beans

Meal 2
4 oz. Chicken
? oz of Cashews
3 Fish Oil Capsules
1 Cup of broccoli

Meal 3
? Serving of Isopure
1 Tablespoon of Natural Peanut Butter - this was THE best

Meal 4
4 oz of Chicken Breast
4 oz. Sweet Potato (YEA!)
1 cup of Fibrous Vegetables

Meal 5
5 oz. Extra Lean Ground Beef
1 Teaspoon of Extra Virgin Olive Oil
2 Fish Oil Capsules
1 Cup of zucchini

I woke up this morning ok, muscles felt a little sore (legs, even though I did minimal stairs previously) and was able to get to the gym for my regular 30 min stair/abs workout. Felt a little tired, but I think tomorrow will be the day to see things

Heading from work to the gym shortly will work legs tonight!

Leg workout - I went for high reps on this workout

Leg extension 4x60x20
Squat - 4x45x20 (wide and narrow)
Leg press - 4x90x20
Single Leg DB rear lunges 2x20x20 (started to get a little wobbly by this time, slowed the pace and really squeezed through the reps)
Seated Leg Curl 3x70x15
Low back extensions 3x150x15 (again really squeezed)
Seated Calf raises 3x70x50 (total, I did 25, then 15, 15)

That was it for the day