Motiv8You's Training & Nutrition Journal

[Motiv8You]

Saturday 9/23/06
Cardio - elliptical 30 min.

Meal 1
Whey Protein 120cal/3F/20Pro/3carb

Meal 2
Whey Protein 120cal/3F/20Pro/3carb
Yam – 1 small 158/0/33/2

Meal 3
Whey Protein 120cal/3F/20Pro/3carb PWO
½ c. Old fashioned oats with cinnamon & splenda 150/3/5/23


Meal 4
2T Nat PB 180/16/4/7
1 slice 100% whole wheat bread 65/1/11/2

Meal 5
½ c. Old fashioned oats with cinnamon & splenda 150/3/5/23

Meal 6
Chick. Breast 130/1.5/27/0
Brn Rice 216/2/5/41
Lettuce/salad (0)
Red wine vinaigrette (0)

Meal 7
Pro drink 120cal/3F/20Pro/3carb
Chick. Breast 130/1.5/27/0


TOTALS
1594 / 38.5 F / 183P / 107 Carb

**********

Friday 9/22/06
11 a.m.
Training:
Glutes, Quads, Hams, Calves/Abs
5 min. warm-up on treadmill

(Have backed down a bit on major muscles -- Hip & back issues STILL!! I am switching the HIIT from treadmill/incline sprints to HIIT on the elliptical. Which I find irritating.)

Split lunge – back foot on box:
Set 1 Bar for 20 reps
Set 2 Bar for 18
Set 3 10# for 18
Set 4 10# for 16
Set 5 15# for 14
Set 6 15# for 12
Set 7 20# for 10
Set 8 20# for 8

Standing calf raise 4 sets: each set is 1/15 full + 1/15 uppers only all @ 200#

V Squat
Set 1 90# x 20 reps
Set 2 135# x16
Set 3 180# x 16
Set 4 225# x 12
Set 5 270#x 8

Seated Calf Raise 1/15 @ 170#, 1/15 @ 200#, 1/10 @ 230#

Sumo (Plie) Squat w/ 80# DB – 4/12

Elliptical machine – 20 min.

Diet:

Meal 1
Whey Protein 120cal/3F/20Pro/3carb

Meal 2
Whey Protein 120cal/3F/20Pro/3carb Pre-WO drink
And
Whey Protein 120cal/3F/20Pro/3carb PWO

Meal 3
Grilled chicken salad:
Chick. Breast 130/1.5/27/0
Lettuce
Salad dressing 70/6/0/3
Cake 350/24/6/39 - L it was a birthday thing.

Meal 4
Whey Protein 120cal/3F/20Pro/3carb
Sm. handful Almonds 170/16/6/3

Meal 5
Low carb flat bread “pizza” 90/2.5/8/9
¼ c. Mozzerella 80/6/7/0
½ c. tomato puree w/ Italian spices 45/0/8/2
onion

Meal 6
Pro drink 120cal/3F/20Pro/3carb
TOTALS
1365 / 71F / 142P / 71Carb

**********

Thursday 9/21/06
3:30 p.m.
20 min HIIT on elliptical

Diet:
Meal 1
Whey Protien 150cal/4.5F/30Pro/4.5carb

Meal 2
½ c. Old fashioned oats with cinnamon & splenda 150/3/5/23


Meal 3
Brn Rice 216/2/5/41
Chicken breast 130/1.5/27/0
Broccoli 52/0/5/6
Small salad
& dressing 45/2/3/5

Meal 4
Pro. drink 120/3/20/3


Meal 5
Sm. handful Almonds 170/16/6/3
Pro. drink 120/3/20/3

Meal 6
Whole wheat pasta 174/1/7/31
with chichen br. 130/1.5/27/0
/diced tomatoes, zucchini, onion. 85/0/5/18

Meal 7
Blue Bunny low-carb yogurt w/ splenda (I don’t normally “do” dairy, but had a serious sweets craving. 11/7/3/2

TOTALS:
1553 / 44.5 / 143 / 138

[jtroster]

Another new journal. Welcome.

[jmc53]

Welcome.
What's a V squat?

[Motiv8You]

Originally Posted by jmc53

Welcome.
What's a V squat?

V Squat is similar to the hack squat. Uses plates... not a machine.

[Motiv8You]

Originally Posted by jtroster

Another new journal. Welcome.

Thanks for the welcome!

[Chi_town]

Wow, impressive journal !
Keep up the great work !

LOL on the blue bunny yogurt.

[Motiv8You]

Sunday 9/24

Back/Bis/Abs

Abs
Roman chair 3/15
Machine Abs – 30# 4/25
Swiss ball crunch 4/25
Back extension 3/10

Bent over row on Bosu ball – 30# DB (each hand) 1/10, 35# 2/10
Kneeling cable curl 25# 2/10 20#, 2/10 <** gain from 20# on all sets>
Seated row 85#, 4/10
Upright Row 35#, cable 3/10
Hammer curl – DB 25#, 3/10
Pullover - DB 25#, 4/10
Arnold Press on Swiss ball – DB 20# 3/10
21’s – 40# BB, 3 sets
High (seated) row 50#, 3/10
Front raise 15# 4/10

Cardio – 3.75 miles 410 calories

Diet:
Meal 1
Whey Protein 120cal/3F/20Pro/3carb
Coffee, sugar-free creamer 45/1/0/2

Meal 2
Whey Protein 120cal/3F/20Pro/3carb pre-workout

Meal 3
½ c. Old fashioned oats with cinnamon & splenda 150/3/5/23
Mixed with Vanilla Whey Protein 120cal/3F/20Pro/3carb

Meal 4
Whey Protein 120cal/3F/20Pro/3carb PWO

Meal 5
Chick. Breast 130/1.5/27/0
Brn Rice 216/2/5/41
Teriyaki sauce 15/0/2/1
Lettuce/salad (0)
W/ dressing 50/5/1/0
Yam – 1 small 158/0/2/33

Meal 6
2T Nat PB 180/16/4/7
1 slice 100% whole wheat bread 65/1/11/2

TOTALS
1369 / 43.5 / 104 / 79

Target macros:
Cal 1550
Fat 26 g
Pro 185 g
Carb 135 g


Notes: My numbers are low as I slept in and missed a meal. I was (apparently) not very hungry because I didn’t realize I was under on my numbers until bedtime. As USUAL - over on fat grams

[Hibiscus09]

Welcome to journaling!

That's a lot of whey protein you're drinking. You should try solid food except for post workout. Whey is fast absorbing and best post workout. If you're going to drink a protein shake other than postworkout, you should try a meal replacement shake instead. Solid food is best.

Meal 6
2T Nat PB 180/16/4/7
1 slice 100% whole wheat bread 65/1/11/2

Also, that's fat and carbs for your last meal. Not good. You'd be better off to do a lean protein, fibrous veggies and a healthy fat source.

Anyway -- not that you asked. What are your goals?

Nice job on the workouts!

[KALIMAN91]

Originally Posted by Hibiscus09

Welcome to journaling!

That's a lot of whey protein you're drinking. You should try solid food except for post workout. Whey is fast absorbing and best post workout. If you're going to drink a protein shake other than postworkout, you should try a meal replacement shake instead. Solid food is best.

[/b]

Also, that's fat and carbs for your last meal. Not good. You'd be better off to do a lean protein, fibrous veggies and a healthy fat source.

Anyway -- not that you asked. What are your goals?

Nice job on the workouts!

I agree. I also see other meals that have no protien in them just oats and splenda.
Is there any other options for your meals besides so many whey shakes?
Anyway look forward to seeing your journal and bump to Hibby for asking what are your goals.

[Motiv8You]

Originally Posted by KALIMAN91

I agree. I also see other meals that have no protien in them just oats and splenda.
Is there any other options for your meals besides so many whey shakes?
Anyway look forward to seeing your journal and bump to Hibby for asking what are your goals.

Hello all -- to answer your interrogation - I mean questions (LOL - I'm just KIDDING... I can take the heat!!!!! ) The abundance of whey protein comes from being constantly on the run, just being tired of chicken and fish, and also the fact that when I cook for my kids (3 of them, single parent) it is easier to have a shake in my stomach than starving and eat 'their' food. I have been journaling my training on another site since July - I am definitely disciplined in the gym... my downfall is food. So that's that. I am aware of the need for protein sources needing to come from solid foods - but for some reason it's a hard hurdle to jump. Is there an AA group for protein shake abusers? LOL ... I'm working on it, and appreciate you calling attention to it.

My goals... after the past 3 mos. of training and lifting heavier, with significant gains I found myself doing some serious bulking (which I'm ok with) and am now on a cutting plan. My former trainer has always pushed me to consider doing a show - there's a local one 12/2/06 - although I have set that date as a goal only... I think it is far more realistic for me to consider something after April, go Novice Figure/Over 5'6" - then look for a show middle of the year at which I could enter as Figure/Over 35, or maybe an Over 40 category. Those are just my opinions. (Yes, I'm 39 and will be having a b-day in April. Arrghhh!)
Genetically, I think I'm lucky... again, it needs to be a "mind over matter" thing. Bottom line: In January 2006 I was at 22% BF, not sure where I am now, possibly 20% - having wrestled off and on with a herniated disc issue - and am having the hydrostatic BF test October 7. Again - the December 2 show is a goal I am taking seriously, I will attend... although I am not of the mind to compete then. BUT I would like to see 12 - 14% BF by the December date.

My plan looks something like this:
193.75g Pro / 128g Carb / 29g Fat
50%P/33%C/17%F
1550 cal

I didn't post this with my nutrition originally, but supplements I use are as follow:
Whey protein, of course... about 190g/day
Also:
·Multi-Vitamin
·Creatine Ethyl Esther - CEE AKG/Precision Engineered brand 2600 mg./serving, 2x Daily
·CLA – 1000 mg. – 2, twice daily
·L- Glutamine (powder) Precision Engineered brand 4500 mg 2x daily
·Green Tea supplement – 2, twice daily
·Flax Seed oil – 9, divided throughout the day
·Fish Oil – 1000 mg. - 1, three times daily
·Evening Primrose Oil – 3 to 6, divided throughout the day
·Xenadrine (when cutting), 2 caps 2x daily (at alternating times with Green Tea supplement)
Thoughts?

Thanks for your input!

[Chi_town]

I agree with Hib's recommendations.

Fat's and proteins your last meal is best.

A MRP really would be better. I know all too well how it can be tough to get your protein in when you are on the go constantly.

An MRP would be better, or some cassien protein (slow digesting), or even whey with fat added that meal to slow absorbtion.

Your supplements are fine. I would however use the liquid flax and not the caps. You would have to take 10-15 caps per day to get the same amount that 1 tbls of the liquid gives you.

Your plan looks good, I think you just need to tweak the nutrition a bit as far as your choices go.

Your WO's look strong, keep up the great work !

Good Luck ! I look forward to following your progress.

[jmc53]

Thanks for explantion on the V squats.
I too was occasionally guilty of being a whey shake abuser - but now never more than 2 meals out of 8 daily now (and if after a workout I also add carbs).
I find avoiding carbs in the last meal (or last 2 for me) makes the biggest difference to keeping bf heading South while lbm heads North.
Nice journal so far.

[Motiv8You]

Monday 9/25/06 – Double cardio day

4:30 a.m. – Cardio, elliptical machine, level 12 w/ intervals @ level 15.
42 min. / 5.0 miles, 583 cals.

4:00 p.m. – Cardio, elliptical machine, level 8 – 10 – 12 intervals
36 min / 4 miles / 426 cals

Diet:
Meal 1: Whey Protein 120cal/3F/20Pro/3carb W/ Glutamine – PWO
Eggs (4 whites & 1 whole) 133/0/22/0
W/ Salsa 18/0/0/4
Coffee, sugar-free creamer 45/1/0/2

Meal 2: ½ c. Old fashioned oats with cinnamon & splenda 150/3/5/23
Whey 120cal/3F/20Pro/3carb

Meal 3:
Chick. Breast 130/1.5/27/0
W/Italian dressing 50/5/1/0
Brn Rice 216/2/5/41
Broccoli 52/0/5/6

Meal 4: Nat. Peanut butter 2T Nat PB 180/16/4/7
1 slice 100% whole wheat bread 65/1/2/11

Meal 5: Whey Protein 120cal/3F/20Pro/3carb

Meal 6: Whey Protein 120cal/3F/20Pro/3carb W/ Glutamine -- PWO

Meal 7: Chick. Breast 130/1.5/27/0

1649cal / 43f / 178p /106 carb

[Chi_town]

I like the begining part of your nutrition........but........
I'd move your Chicken breast at meal 7 to meal 6 and add some veggies.
Next I'd have some lean roast beef or even cottage cheese for meal 7.

If you are going to use whey............think about an MRP in it's place. The macro profiles are much better for ya IMO........besides you can find one with pretty much any macro profile you might want.......there are so many on the market. Sorry to sound like a broken record, but you are having whey 4 times a day when you really only need it once IMO.

Meal 3 is a little heavy given how small some of your other meals are. I'd like to see a little more balance of cals throughout your day.

A few more tweaks and you'll be set motiv8you !

Have a great day !

[Gunn27]

Nice looking journal, welcome!

[Motiv8You]

Thanks for the welcome and input everyone - I'm working on the changes.
I do appreciate your help!

~Lisa

[joed]

Welcome to the journals. Eating right is tough for many of us but you're getting advice from the two best people here. (Just don't ask them about wine). Look forward to following your progress.

[Motiv8You]

Tuesday 9/26/06
Glutes, Quads, Hams, Calves/Abs
5 min. warm-up on treadmill

Hip/back is improving, although I’m staying light for this week as I don’t want to irritate it.

V Squat
Set 1 90# x 20 reps
Set 2 115# x18
Set 3 135# x 16
Set 4 160# x 14
Set 5 180#x 12
Set 6 205# x 10
Set 7 225#x 9
Set 8 270#x 8

Standing calf raise 3 sets – each set is 15 upper, 15 full raise, 15 lower all @ 180#
Seated Leg Curl 3/10 @ 80#
Seated calf 210#, 3/10
Leg Extension 3/10 @ 80#
Sumo (Plie/ballet) Squat w/ 80# DB – 3/12

DIET:
Meal 1:
3:45 a.m. -- Nat. Peanut butter 2T Nat PB 180/16/4/7
1 slice 100% whole wheat bread 65/1/2/11
Coffee, sugar-free creamer 45/1/0/2

PWO Whey 240cal/5F/40Pro/5carb W/ 1T.Glutamine

Meal 2
9:45 a.m.
Chick. Breast 130/1.5/27/0
Salad
W/Italian dressing 50/5/1/0
Brn Rice 216/2/5/41

Meal 3
12:45 p.m.
Turkey 68/2/12/2
Broccoli 52/0/5/6
½ c. Old fashioned oats with cinnamon & splenda 150/3/5/23

Meal 4
3:30 p.m.
½ svg. Almonds 85/8/3/1.5

Meal 5
6 p.m.
10 oz. Chick. Breast 260/5/54/0
Salad
Red wine vinegar as dressing

Meal 6
8 p.m.
Eggs, scrambled in microwave (4 whites & 1 whole) 133/0/22/0
W/ Salsa 18/0/0/4

TOTALS: 1658 /43f /192p /102.5 carb
Target macros 1700cal/ 32f/ 212.5p /140 carb

[Motiv8You]

Wednesday 9/27/06
Chest/Tris

4:30 a.m.
Bench press 55# 1/10, 70# 1/10, 80# 1/10 ** gain
Tricep extension (DB,seated) 40# 1/10, 45# 1/10, 50# 1/10 ** gain
Incline press 60#, 3/10 **gain
Tri press down (v-bar) 42.5# 1/10, 47.5# 2/10
Chest dip (assist)
Flye on swiss ball
Pullovers 25# 3/10
Kickbacks 20# 3/10 **gain

Diet:

Meal 1
½ c. Old fashioned oats 150/3/5/23
mixed with 5 egg whites 75/0/15/0

Meal 2
PWO Shake Whey 240/5/40/6

Meal 3
4 oz. Lean roast beef 208/6/34/0
broccoli 55/0/5/6
Brown Rice (1/2 c.) 108/1/2.5/2.5/20.5
Teriyaki sauce 15/0/2/1

Meal 4
Yam 135/0/3/30

Meal 5
5 oz. Chicken 135/0/34/0
Oriental frozen veg. 75/0/4/6

Meal 6
5 oz. Chicken 135/0/34/0
green beans 50/0/2/5

Meal 7
Whey 120/3/20/3
Almonds – 28 pcs. 170/16/4/7

TOTAL: 1667 cal /33 fat/201.5 pro /109.5 carb

Target: 1700 cal/ 32 fat/ 212.5 pro / 140 carb

[Chi_town]

Nice WO's and I really like some of the changes you made nutritionally.
You must have had some great help ? LOL

The only thing I see the last 2 days..........that I don't like.
You are coming in a bit lower then you should on your carbs...actual vs. targeted. Protein looks good, I'd just really make sure you get your carbs in.
Other then that........you are kickin ass !


ps. You gotta love a woman that trains that early.

[Motiv8You]

Originally Posted by Chi_town

Nice WO's and I really like some of the changes you made nutritionally.
You must have had some great help ? LOL

I have had the most AMAZING man help me tweak the diet. Thanks SO MUCH Pete for all your help. You are awesome!!!

Originally Posted by Chi_town

The only thing I see the last 2 days..........that I don't like.
You are coming in a bit lower then you should on your carbs...actual vs. targeted. Protein looks good, I'd just really make sure you get your carbs in.
Other then that........you are kickin ass !

I hear you... it's a struggle sometimes. I am starving hungry in the mornings - and I eat every morsel of what I am allowed... I am full all afternoon and struggle to consume what I should... and starving again in the evenings when I'm not allowed any complex carbs. It will all work out - my body is still regulating itself. However... I will note a 2" loss in waist from just under 2 weeks ago. So it IS happening!!!

Originally Posted by Chi_town

ps. You gotta love a woman that trains that early.

You gotta love a man who trains that early! LOL

[Motiv8You]

Thursday 9/28/06
Back/Bis/Shoulders
4:20 a.m.

10 min. warm up, elliptical

Bent over row on Bosu ball – 30# DB (each hand) 1/10, 35# 2/10
Kneeling cable curl 25# 2/10 20#, 2/10 <** gain from 20# on all sets>
Standing shoulder press – DB 20# 3/10
High (seated) row 60#, 3/10 **Gain
Lateral raise (hourglass) 20# DB each hand 3/10
Hammer curl – DB 25#, 3/10
Pullover 25# 4/10
Front raise 17.5# 4/10 **Gain
DB seated rear lat raise #10 3/10 (I’m used to doing rear delts on seated fly machine. A good example of difference in training with machines vs. free weights – this is a weak area for me.)
Preacher curl 55# 3/10 (plates)
Shrugs 50# DB each hand **Gain

Cardio - none today.

Diet

Meal 1
½ c. Old fashioned oats 150/3/5/23
mixed with 5 egg whites 75/0/15/0

Meal 2
PWO Whey 240/5/40/6

Meal 3
5 oz. Chicken breast 135/0/34/0
1 c. Broccoli 55/0/5/6
1 c. Brown Rice 216/2/5/41
Salsa (on rice) 18/0/0/4

Meal 4
Potato 135/0/3/30
Salsa 18/0/0/4

Meal 5
5 oz. Turkey breast 130/1/30/0
Green beans 70/0/0/7
20 pcs. Peanuts 80/7/3.5/2.5

Meal 6
5 oz. Chicken 135/0/34/0
Broccoli/oriental mix veg. 55/0/5/6
½ c. brown rice 108/1/2.5/20.5
Teriyaki sauce 30/0/2/1

Meal 7
Whey 120/3/20/3
1T Nat PB 90/8/2/3.5

TOTAL:
1786 cal
30 fat/ 15%
221.5 pro / 50%
158 carb/ 35%

**NOTE: although slightly over in cals, pro, and carbs (because I DID "cheat" and add 1/2 c. brown rice to my evening meal - I was SO HUNGRY!! - I'm OK with that: Friday is my 2nd leg workout for the week with a short stint on the stepper. I think it will be OK!!! Truthfully... I was eyeballing my kids' cheese quesadillas... and I chose the (much) lesser of two evils - add a half portion of brown rice, or eat a quesadilla...Hmmmmm

ALSO... I am competing with a woman from the UK who is a BB - we're having a contest for the next month to see who can best meet the daily fat % goals. She won Wednesdays by 1%... I blew away Thursdays' by coming in @ 2% under.


TARGET
1700 calories
212.5g pro / 50%
140g carb / 33%
32g fat / 17%

[KALIMAN91]

4:20 in the AM!:O
That is early! People look at me funny when i tell them i roll outta bed around 4:15 or so to hit the gym @ 5AM.
But 4:20 damn you gotta get up at like what 3:30-3:45?
Now thats dedication. Awesome Job Mo!

[Chi_town]

Ah.......nice to see you haven't lost that crazy bug that makes you work out while even God is still sleeping. LOL


Nice progress and much better nutrition.
Awsome job !

When do we get more sexy Pics ?

Have a great weekend!

[Chi_town]

Originally Posted by Motiv8You

I have had the most AMAZING man help me tweak the diet. Thanks SO MUCH Pete for all your help. You are awesome!!!


You gotta love a man who trains that early! LOL

***Chi Blushes***



You are welcome!

[Motiv8You]

Tuesday 10/3/06
Resting/OFF

Diet

Meal 1
½ c. Old fashioned oats 150/3/5/23
mixed with 5 egg whites 75/0/15/0
1 T. Strawberry Jam (splenda) 30/0/0/2 (pancake with jam)

Meal 2
Whey 120/3/20/3

Meal 3
5 oz. Chicken breast 135/0/34/0
1 c. Broccoli 55/0/5/6
1 c. Brown Rice 216/2/5/41
Salsa (on rice) 18/0/0/4

Meal 4
Almonds – 28 pcs. 170/16/4/7

Meal 5
5 oz. Fish 135/1/30/0
Green beans 70/0/0/7
20 pcs. Peanuts 80/7/3.5/2.5

Meal 6
5 oz. Chicken 135/0/34/0
Broccoli/oriental mix veg. 55/0/5/6
½ c. brown rice 108/1/2.5/20.5
Teriyaki sauce 30/0/2/1


Meal 7
Whey 120/3/20/3


**Note: I am taking the week OFF entirely. Have tried to come in below target.

TOTAL:
1594 cal
200.5 pro / 50%
126 carb/ 32%
32 fat/ 18%


TARGET
1700 calories
212.5g pro / 50%
140g carb / 33%
32g fat / 17%






Monday 10/2/06
Glutes, Quads, Hams, Calves today – poor performance, for sure… I have overtrained. Will be taking the next solid week off.
Note to anyone reading this: Overtraining Syndrome is serious, and no fun at all. Research it… know the signs, and take care of yourself. Don’t miss your off days!!!

Diet
Meal 1
½ c. Old fashioned oats 150/3/5/23 > Pancake
mixed with 5 egg whites 75/0/15/0
1 T. Strawberry Jam (splenda) 30/0/0/2

Meal 2
PWO Shake Whey 240/5/40/6

Meal 3
4 oz. Lean roast beef 208/6/34/0
broccoli 55/0/5/6
Brown Rice (1/2 c.) 108/1/2.5/2.5/20.5
Teriyaki sauce 15/0/2/1

Meal 4
Yam 135/0/3/30

Meal 5
5 oz. Chicken 135/0/34/0
Oriental frozen veg. 75/0/4/6

Meal 6
5 oz. Chicken 135/0/34/0
green beans 50/0/2/5

Meal 7
Whey 120/3/20/3
Almonds – 28 pcs. 170/16/4/7

TARGET
1700 calories
212.5g pro / 50%
140g carb / 33%
32g fat /17 %

ACTUAL
1610 calories
Pro 216.5g / 54%
Carb 109.5g / 27%
Fat 34g /19 %





Sunday 10/1/06

Diet
Meal 1
2 sl. 100% Wh. Wheat bread 90/1/6/13
1 T. LF Cream Cheese 35/3/1/1
1 egg + 4 egg whites 130/4.5/22/1
505 Brand green chile 25/0/1/5
(This is awesome stuff! Fat, gluten free and organic!!)

Meal 2 PWO Whey 150/4/30/4.5 w/ glutamine

Meal 3
4 oz. Lean roast beef 208/6/34/0
broccoli 55/0/5/6
Brown Rice (1/2 c.) 108/1/2.5/2.5/20.5
Teriyaki sauce 15/0/2/1

Meal 4 – N/A

Meal 5
5 oz. Chicken 135/0/34/0
green beans 50/0/2/5

Meal 6
Whey 150/4/30/4.5 w/ glutamine

ACTUAL
1124.5 calories
Pro 169.5g /60 %
Carb 58.5g /21%
Fat 23.5g /19 %

TARGET
1700 calories
212.5g pro / 50%
140g carb / 33%
34g fat /17 %

Saturday 9/30/06
Cardio: 20 min. Elliptical
20 min stepper
(Felt crappy – had flu junk.)

Diet:
Meal 1
½ c. Old fashioned oats 150/3/5/23
mixed with 5 egg whites 75/0/15/0
Coffee, sugar-free creamer 45/1/0/2

Meal 2
½ c. Old fashioned oats with cinnamon & splenda 150/3/5/23
Mixed with Vanilla Whey Protein 120cal/3F/20Pro/3

Meal 4
Potato 135/0/3/30
Salsa 18/0/0/4
1/8 c. cheese 35/3/2/0

Meal 5
Chick. Breast 130/1.5/27/0
Brn Rice 216/2/5/41
Teriyaki sauce 15/0/2/1
Lettuce/salad (0)
W/ redwine vinegar

Meal 6
2T Nat PB 180/16/4/7
1 slice 100% whole wheat bread 65/1/11/2

ACTUAL
1241.5 calories
Pro 99g /32 %
Carb 136g /44%
Fat 33.5g /24 %

TARGET
1700 calories
212.5g pro / 50%
140g carb / 33%
34g fat /17 %


Friday 9/29/06
4:30 a.m.
Glutes, Hams, Quads, Calves

10 min. Warm up – treadmill

Lying leg curl
10 set principle
Set 1 15# for 20 reps
Set 2 20# for 18
Set 3 25# for 16
Set 4 30# for 14
Set 5 35# for 14
Set 6 40# for 12
Set 7 50# for 12
Set 8 60# for 10
Set 9 70# for 10
Set 10 80# for 8

Leg extension 70# 3/10

Seated calf (mach) 170# 3/10

Hack (V) squat 180# 3/10

Standing calf 180# 3/10

Split Lunge – bar only 3/10

Power Squat 80# DB 4/12

[Motiv8You]

Wednesday 10/4/06
Cardio – light elliptical 20 min.
Still the off week from training. Depressing

Diet:
Meal 1
Whey Protein 120cal/3F/20Pro/3carb
Coffee, sugar-free creamer 45/1/0/2

Meal 2
½ c. Old fashioned oats with cinnamon & splenda 150/3/5/23
Chick. Breast 130/1.5/27/0

Meal 3
Yam – 1 small 158/0/2/33
Chick. Breast 130/1.5/27/0

Meal 4
1T Nat PB 90/8/2/3.5
1 slice 100% whole wheat bread 65/1/11/2

Meal 5
Chick. Breast 130/1.5/27/0
Brn Rice 216/2/5/41
Teriyaki sauce 15/0/2/1
Lettuce/salad (0)
W/ dressing 50/5/1/0

Meal 6
Whey Protein 120cal/3F/20Pro/3carb
1T Nat PB 90/8/2/3.5

TOTALS
1391 calories
151 g. pro/ 43%
38.5g fat / 25%
110 g carb / 32%

TARGET
1700 calories
212.5g pro / 50%
140g carb / 33%
34g fat /17 %

[Chi_town]

You were short on your cals by a bit NO ?
Time to make sure those cals are where you target.
I know all too well how it can be tough to keep cals high enough....the only difference is I am lean bulking at the moment whereas you are cutting.

Especially if you have been overtraining, making sure your cals are high enough is even more important.

[Motiv8You]

My numbers have been low, yes.
Aside from NOT being able to be in the gym, I have been sedentary ALL week. Superbusy at work... at a desk... and no appetite. Will get the numbers back up today and through the weekend.

Originally Posted by Chi_town

You were short on your cals by a bit NO ?
Time to make sure those cals are where you target.
I know all too well how it can be tough to keep cals high enough....the only difference is I am lean bulking at the moment whereas you are cutting.

Especially if you have been overtraining, making sure your cals are high enough is even more important.

[Motiv8You]

Thursday 10/5/06

Diet:
Meal 1
½ c. Old fashioned oats 150/3/5/23
mixed with 5 egg whites 75/0/15/0
1 T. Strawberry Jam (splenda) 30/0/0/2 (pancake with jam)
Coffee, sugar-free creamer 45/1/0/2

Meal 2
Chick. Breast 130/1.5/27/0
Brn Rice 216/2/5/41
Teriyaki sauce 15/0/2/1
Lettuce/salad (0)
W/ dressing 50/5/1/0

Meal 3
Whey Protein 120cal/3F/20Pro/3carb

Meal 4
1T Nat PB 90/8/2/3.5
1 slice 100% whole wheat bread 65/1/2/11

Meal 5
5 oz. Chicken 135/0/34/0
Broccoli/oriental mix veg. 85/0/5/8

Meal 6
Whey Protein 120cal/3F/20Pro/3carb
1T Nat PB 90/8/2/3.5

ACTUAL
1276 cal
140p/44%
99 c/31%
35.5 f/25%

TARGET
1700 calories
212.5g pro / 50%
140g carb / 33%
34g fat /17 %