In!
Raw cacoa nibs are so good.
I see you are a SBUX junkie too! *cheers*
Im excited to follow along and see how you think things through!
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Thread: Ms_Mac: The Saga Continues
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03-05-2012, 05:35 PM #31A question that sometimes drives me hazy: am I or are the others crazy?
Albert Einstein
By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest.
Confucius
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03-07-2012, 02:49 PM #32
Sun - cardio
Mon - Hamms, abs, calves
Tues - Chest and bi's
Wed - cardio
Thurs - Quads and tri's
Fri - REST
Sat - Back and shoulders
Looks good to me I've been thinking about trying to do two days of legs too, mainly for my glutes though I'm tired of that butt sag I'm currently experiencingI want to be the best.
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03-07-2012, 04:41 PM #33
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 55
- Posts: 5,705
- Rep Power: 8181
Tues and Wed March 6th and 7th 2012
I am a horrible SBUX addict! I must get over this....to f&^%*ing expensive!! Raw nibs were a hit, crunch and choc at the same time...and a super food...but again, pretty expensive...
I just find that my hams just need work, so splitting quads and hams may work better for me...we shall see
Tues was chest and bi's - kinda crappy workout. I did not sleep well - my 4 year old has been waking up and crawling in with me in the middle of the night, and for a little guy, he sure takes up alot of room
Bench
4*3,4,3,2 - 120lbs
Incline Bench
3*7,6,6 - 95lbs
DB Bench
3*10,8,6 - 40lbs
Incline Fly
2*25,20 - 20lbs
CB Curl
2*3 - 35lbs
BB Curl
2*12,10 - 50lbs
Hammers
1*20 - 20lbs
Today was HIT cardio and I almost bagged it. Started out on the treadmill and hamms were still tight and sore from Mon's w\o, but I only did MISS cardio on Sunday so I needed to get this done. So I sucked it up and got 'er done :
9 intervals @ 9mph
1 interval @ 10 mph
22 min total
Today's eats:
M1
oat bran and whites
M2
High Protein cheesecake - epic fail here - forgot the splenda and cooked in a bigger pan. Horrible!
M3
tuna, ff cheedar, spinach in a low carb wrap
M4
Starbucks Venti Skinny Caramel Macchiato.......see above reply to Adela777
M5
Cauliflower pizza with ff cheddar, onion, spinach and red pepper
M6
Sludge bowl:
pp, almond butter, blueberries and cacoa nibs
Totals:
cals = 1798
fat = 53
carb = 132
pro = 204
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03-07-2012, 04:48 PM #34
Nice workout!!
Bummer about the cheesecake. Ew! Lol...
I like cacao nibs, too. Sometimes I put them on top of my choco/banana smoothie. Yum.
Do you like training each group once a week? I have never done that (no plans to soon, just curious!)
My 4 year old has never crawled out of bed. She still calls me to potty in the night! My 2 year old is still in a crib but I think she will be different."You pass on more to your children and your grandchildren than your eye color, your hair color, your crooked smile. You also pass on your enthusiasm, your spirit, your desire to compete. You provide the living example that they can become more than they ever thought they could. Because you did.”
-- Nike
*TEAM AMAZON* Sisterhood of Iron
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03-07-2012, 07:55 PM #35
oh man, kids/sleep, suck! I remember laying in bed yesterday thinking how nice it is that they all finally sleep through the night (I probably jinxed it now). 3 years in a row with no full nights sleep sucked. I'm ready for this time change! My 2 year old keeps waking up at 5:40 or earlier yelling to the top of her lungs "MORNING TIME!!! MORNING TIME!!!" Uggg, she drives me freaking nuts. She wakes up EVERYONE and then they are grouchy all day. She even has the darkening curtains, but apparently they aren't dark enough And I'm with you, I don't know how creatures so small can take up so much room. There's only been a few times I've shared the bed (sick/traveling) and I was about ready to just sleep on the floor! lol Hope you get a good nights sleep tonight!
I want to be the best.
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03-08-2012, 04:53 AM #36"You pass on more to your children and your grandchildren than your eye color, your hair color, your crooked smile. You also pass on your enthusiasm, your spirit, your desire to compete. You provide the living example that they can become more than they ever thought they could. Because you did.”
-- Nike
*TEAM AMAZON* Sisterhood of Iron
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03-08-2012, 09:58 AM #37
Nah I don't think I will be starting a journal; I track everything on an Excel spreadsheet but I fear that if I have one here that I will be on here even more than I already am I spent quite a bit of time in SJ at one point over a year ago, I was taking a course there. Haven't been that way in months...I have some good friends there so I must make a point to head up that way for a visit.
I'm enjoying following your workouts as I am planning on starting PMB very soon...very excited about this
Have a great day
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03-09-2012, 10:32 AM #38
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 55
- Posts: 5,705
- Rep Power: 8181
Replies
I like to mix things up every once in a while where I will do a fb split, but I really prefer each body part per week. My older girls were never ones to get out of bed, either.....must be a boy thing..
You really need to get some down time, lady
My son is not up too early - usually 7 ish. I can handle that..
I hear ya on spending too much time here...ugh! Let me know how you like PMB..
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03-09-2012, 10:43 AM #39
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 55
- Posts: 5,705
- Rep Power: 8181
Thurs March 9th 2012
Back and shoulders:
Pullups
3*3 - body weight
Rack deads
4*4,4,2,3 - 185lbs
BB Row
3*10,8,8 - 80lbs
Pulldowns
3*12,10,10 - 60lbs
Bradford Press
4*5,4,3,3 - 55lbs
DB Press
1*6 - 35lbs
2*8 - 30lbs
DB Front\side raise
2*8 - 15lbs
Upright row
1*25 - 25lbs
I tried an experiment today - IF. I don't think this is for me. I worked out at 9 am and didn't have my first meal until 2...the whole time I spent stressing about not eating as soon as I was finished my workout Then when I did eat I had a really hard time eating such a huge meal. I ate 2 more meals after that, but felt like I was just stuffing in food - was not hungry to eat at all. Went to bed feeling awful....
This was my IF day:
M1
huge chicken stir fry with veggies and brown rice
M2
a big ole steak with mushrooms and onions
M3
sludge bowl
Totals:
cals = 1785
fat = 64
carb = 115
pro = 188
No more IF for me..
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03-09-2012, 10:45 AM #40
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 55
- Posts: 5,705
- Rep Power: 8181
Fri March 9th 2012
Today is a rest day but its also weigh in day. Here is a quick progress report since I started my lean out phase:
Just a quick update - I am now 5 weeks in and this is my weekly progress:
Started at 131.8 on Feb 4th
Feb 10th - 127.2
Feb 17th - 125.8
Feb 24th - 125.6
March 2nd - 125.2
March 9th - 124.4
So about 7 lbs down in 5 weeks, but the initial 4lbs in week 1 was mostly water weight, so I am happy with the slower loss in the weeks following. I am thinking I may only cut for another 3 or 4 weeks, then go to maintenance for awhile. We shall seeLast edited by ms_mac; 03-10-2012 at 09:35 AM.
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03-09-2012, 10:52 AM #41
- Join Date: Mar 2009
- Location: Newfoundland, Canada
- Age: 38
- Posts: 19,693
- Rep Power: 22516
Sweet progress
Team Cookies Give You Superpowers
***********************************************
Current Journal: Adventure Time with Turkey
https://forum.bodybuilding.com/showthread.php?t=170094463&p=1489770341#post1489770341
My Super Awesome SNS log- Lori Battles the Holiday Pudge (Finished):
http://forum.bodybuilding.com/showthread.php?t=140145363&page=2
"She's not overtraining- she just trains stupid" -Kimm4
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03-09-2012, 10:58 AM #42
Great workout and congrats on the nice weight drop. What is your goal weight?
Hmm.. I'm not sure I could do IF either, I like to eat all day long"The minute you lose confidence in yourself and stop believing... you've lost" by Jan Matthews
**TEAM AMAZON** Sisterhood of Iron
My Building Journal:
http://forum.bodybuilding.com/showthread.php?t=139809523
Summer Lifting w/Promera! (COMPLETED)
http://forum.bodybuilding.com/showthread.php?t=146024643
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03-10-2012, 06:59 PM #43
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 55
- Posts: 5,705
- Rep Power: 8181
Sat March 10th 2012
Thanks. I am happy with it
Hi...I don't really have a weight goal, just looking to lean down a bit for the OBF challenge and maybe a visible 6 pack for bikini season I can't imagine anyone trying to BULK on IF.....
Today was legs, tri's and REFEED!!!
BB Squats
4*5 - 165lbs
Front Squats
3*9,8,8 - 95lbs
Bulgarian Split Squats - forgot how much I HATE these
3*8 - 45lbs
Plie Squats
2*30 - 20lbs
CGBP
3*2 - 115lbs
Skulls
2*10,7 - 45lb plate
Tri Pressdown
1*40
Eats:
M1
Smores oatmeal:
oats and whites topped with a marshmallow, a crushed graham cracker and 1 tbls mini chips
M2
Starbucks Venti Skinny Caramel Macchiato
M3 - dinner out at Montana's
White meat rotisserie chicken with baked beans, coleslaw and cornbread
Dessert was an oat fudge bar that I picked up earlier at Starbucks
M4
sludge bowl
Totals
Cals = 2197
fat = 74
carb = 221
pro = 173
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03-12-2012, 04:36 PM #44
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 55
- Posts: 5,705
- Rep Power: 8181
Sun and Mon March 11 and 12 2012
Yesterday was a cardio day - ran an easy - I mean EASY - 5K on the treadmill - 30 min.
Today was hamms, abs and calves:
RDL
4*5 - 155lbs
Good mornings
3*12 - 65lbs
Lying leg curl
3*12,10,8 - 45lbs
SLDL
2*40 - 50lbs
Hanging leg raise - legs out straight
3*10,10,8
Obliques
3*15 - 30lbs
BB Calf raise
3*12 - 165lbs
Eats today:
M1
oat bran, egg whites and cocao
M2
sludge bowl
M3
pork loin chop
strawberry spinach salad
baby carrots
M4
cheesecake
M5
bigger sludge bowl
Cals = 1779, fat = 68, carbs = 123, pro = 181
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03-12-2012, 04:42 PM #45
Nice progress!
S'mores Oatmeal?!!! I must try this! Fabulous idea. I love to put stuff in oats but hadn't thought of this one! I love to add sweetener, ginger, pumpkin pie spice, cinnamon and top with applesauce and a crumbled ginger cookie (enjoy life brand-soft and chewy.)
Or dark chocolate PB. LOL."You pass on more to your children and your grandchildren than your eye color, your hair color, your crooked smile. You also pass on your enthusiasm, your spirit, your desire to compete. You provide the living example that they can become more than they ever thought they could. Because you did.”
-- Nike
*TEAM AMAZON* Sisterhood of Iron
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03-12-2012, 04:50 PM #46"The minute you lose confidence in yourself and stop believing... you've lost" by Jan Matthews
**TEAM AMAZON** Sisterhood of Iron
My Building Journal:
http://forum.bodybuilding.com/showthread.php?t=139809523
Summer Lifting w/Promera! (COMPLETED)
http://forum.bodybuilding.com/showthread.php?t=146024643
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03-13-2012, 04:39 AM #47
- Join Date: Mar 2009
- Location: Newfoundland, Canada
- Age: 38
- Posts: 19,693
- Rep Power: 22516
Did you do 2 sets of 40 reps of SLDL!? ! That's hardcore lol! Ouch
Team Cookies Give You Superpowers
***********************************************
Current Journal: Adventure Time with Turkey
https://forum.bodybuilding.com/showthread.php?t=170094463&p=1489770341#post1489770341
My Super Awesome SNS log- Lori Battles the Holiday Pudge (Finished):
http://forum.bodybuilding.com/showthread.php?t=140145363&page=2
"She's not overtraining- she just trains stupid" -Kimm4
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03-13-2012, 06:25 AM #48
- Join Date: Sep 2010
- Location: Massachusetts, United States
- Age: 61
- Posts: 5,943
- Rep Power: 7213
"Eat some oatmeal, do some squats, how hard is that seriously."--Prof Ham
..............................................................................
Team Cookies Give You Superpowers
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For the lulz and an occasional intelligent thought, plus pics:
http://musclemilkisnotaeuphemism.blogspot.com/
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03-13-2012, 08:12 AM #49
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 55
- Posts: 5,705
- Rep Power: 8181
Tues March 13th 2012
Yummy ginger cookies I have put canned pumpkin and pumpkin pie spice in my oats too. That was delish, but next time I'll do a crumbled cookie too. Thanks for that idea.
Thanks! I need to go check out your journal...sorry I haven't been over yet....promise to get there today..
+
I did but it was LIGHT WEIGHT! Regardless my butt and hammies are feeling these today.
This morning was chest and bi's. I really wasn't feeling bb benches today so I did DB bench - for the whole workout:
DB Bench
4*4 - 50lbs
4*6 - 45lbs
3*8 - 40lbs
3*12 - 30lbs
1*30 - 20lbs
1*40 - 15lbs
Cross body curls
2*3 - 35lbs
2*8 - 25lbs
1*30 - 15lbs
Then I really wasn't feeling my usual oats and eggwhites either. Had a craving for burnt toast of all things. So Meal 1 was burnt ww toast spread with protein sludge and a banana, cinnamon sprinkled on top.
Seems like it just might be an "off" day for me for some reason. Probably feeling a bit "let down" after yesterday's weather. It was 15 degrees and beautiful here yesterday - today, -2 and calling for snow
Here is today's meals:
M1
ww toast with pp and a banana
M2
cheesecake
M3
Starbucks venti skinny caramel macchiato - thought it might change my dreary mood...
M4
chef salad - spinach, deli ham, egg, tomato, peppers, onions, mustard
roasted brussel sprouts
M5
meringue cookies - again, the mood thing...
M6
sludge bowl
Cals = 1855
fat = 60
carb - 143
pro = 201
Little over on carbs today - but I don't really care!!Last edited by ms_mac; 03-13-2012 at 04:58 PM.
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03-13-2012, 09:41 AM #50"The minute you lose confidence in yourself and stop believing... you've lost" by Jan Matthews
**TEAM AMAZON** Sisterhood of Iron
My Building Journal:
http://forum.bodybuilding.com/showthread.php?t=139809523
Summer Lifting w/Promera! (COMPLETED)
http://forum.bodybuilding.com/showthread.php?t=146024643
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03-13-2012, 04:46 PM #51
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 55
- Posts: 5,705
- Rep Power: 8181
Yup, this weather totally sucks! I need to move to the south when its cold in Canada...which is about 10 months of the year..
My hubby comes home tommorow night, though, so all will be right with the world...at least for a few days until he needs to go back.
Here is today's meals:
M1
ww toast with pp and a banana
M2
cheesecake
M3
Starbucks venti skinny caramel macchiato - thought it might change my dreary mood...
M4
chef salad - spinach, deli ham, egg, tomato, peppers, onions, mustard
roasted brussel sprouts
M5
meringue cookies - again, the mood thing...
M6
sludge bowl
Cals = 1855
fat = 60
carb - 143
pro = 201
Little over on carbs today - but I don't really care!!Last edited by ms_mac; 03-13-2012 at 04:54 PM.
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03-13-2012, 05:21 PM #52
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03-13-2012, 06:26 PM #53
I love your journal, clean cut, simple
It slush snowed here too. Im over it!
And Sbux and cacao nibs are expensive. But the nibs last forever!
Great work in here!A question that sometimes drives me hazy: am I or are the others crazy?
Albert Einstein
By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest.
Confucius
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03-14-2012, 06:00 AM #54
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 55
- Posts: 5,705
- Rep Power: 8181
Wed March 14th 2012
Yes, still 1 hiit and 1 liss\miss. Refeed comes every Sat - no particular reason but usually the whole family gets together for supper, so thats the day I pick for a cheat\refeed.....however I had an unplanned cheat last night
Thanks! nibs last forever, eh?? Not here.....I'm just about out
So as I mentioned above, I ate a late night "snack" .... a big ole slice of cheesecake (actually half a small one)that I had left in the fridge. Granted it was the high protein low carb one, but it still set me back to the tune of 600 cals Yesterday's totals ended up being:
Cals = 2460
Fat = 80
Carbs = 173
Pro = 272 - YIKES!! Thats ALOTTA Protein...
So - I have a few options:
1 - cut back today by 600 cals which would mean I only get 1200 cals - I THINK NOT!!
2 - cut back today and tomorrow by 300 cals each - not a bad option, but 1500 cals - still not appealling
3 - do extra cardio to the tune of about an hour - doubtful!
4 - suck it up and move on - leaning toward this one
The way I see it - I am not getting stage ready, just a little online contest going on. I still have lots of time - 10 weeks before after pics are due, so really, is one bad day gonna hurt in the long run? Nope!!!
Okay, now that I got that outta the way - I just finished my weekly hiit:
10 intervals @ 10 mph for 40 sec, with 1:20 recovery between each. 22 min total.
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03-14-2012, 06:06 AM #55"You pass on more to your children and your grandchildren than your eye color, your hair color, your crooked smile. You also pass on your enthusiasm, your spirit, your desire to compete. You provide the living example that they can become more than they ever thought they could. Because you did.”
-- Nike
*TEAM AMAZON* Sisterhood of Iron
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03-16-2012, 06:38 AM #56
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 55
- Posts: 5,705
- Rep Power: 8181
Thurs MArch 15th and Fri March 16th 2012
Hope the rest of your week is getting better!
Yesterday was back and shoulders:
Palms facing (neutral grip?) pullups
3*5,4,3
Rack Deads
4*3 - 185lbs
BB Row
3*12,10,9 - 80lbs
PUlldowns
3*10,7,7 - 70lbs
DB Row
1*40 - 20lbs
Bradford Press
4*5,4,4,3 - 55lbs
Front\side raise
3*9,8,8 - 15lbs
Upright Row
1*26 - 25lbs plate
Today is a rest day and weigh in day - here are my results after 6 weeks:
Started at 131.8 on Feb 4th
Feb 10th - 127.2
Feb 17th - 125.8
Feb 24th - 125.6
March 2nd - 125.2
March 9th - 124.4
March 16th - 122.4
So based on a 2lb weight loss this week I think I need to increase calories. I still have about 10 weeks ( I think 9 or 10) to go, and with 9 lbs gone in 6 weeks, thats just too fast for me. So I will increase by 100 cals this week and see how it goes. That puts me at 1900 cals.....1900 cals and cutting? Who would have ever thunk it???
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03-16-2012, 06:45 AM #57
- Join Date: Mar 2009
- Location: Newfoundland, Canada
- Age: 38
- Posts: 19,693
- Rep Power: 22516
Wow, crazy fast weight loss! How much more are you looking to lose??
Team Cookies Give You Superpowers
***********************************************
Current Journal: Adventure Time with Turkey
https://forum.bodybuilding.com/showthread.php?t=170094463&p=1489770341#post1489770341
My Super Awesome SNS log- Lori Battles the Holiday Pudge (Finished):
http://forum.bodybuilding.com/showthread.php?t=140145363&page=2
"She's not overtraining- she just trains stupid" -Kimm4
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03-16-2012, 08:53 AM #58"The minute you lose confidence in yourself and stop believing... you've lost" by Jan Matthews
**TEAM AMAZON** Sisterhood of Iron
My Building Journal:
http://forum.bodybuilding.com/showthread.php?t=139809523
Summer Lifting w/Promera! (COMPLETED)
http://forum.bodybuilding.com/showthread.php?t=146024643
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03-16-2012, 06:39 PM #59
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03-18-2012, 07:12 PM #60
- Join Date: Nov 2004
- Location: Saint John, New Brunswick, Canada
- Age: 55
- Posts: 5,705
- Rep Power: 8181
Sat and Sun March 17 and 18th 2012
Yesterday was leg day and my cheat meal - I earned it, let me tell ya
BB Squat
4*5,4,4,3 -175lbs
Front Squat
4*8,8,6,6 - 95lbs
BSS
3*10,8,8 - 45lbs
Plie Squat
1*40 - 20lbs
CGBP
2*5,4 - 115lbs
Skulls
2*10,8 - 45lbs
Tri Press Down
1*20
Eats:
M1
oats and whites
M2
protein shake
M3
Protein shake
M4 - out to a local steakhouse
hubby and I shared an order of mozza sticks
1\2 lb cheeseburger with fries
2 lite beer
and we shared a piece of chocolate devine cake!!!
Totals:
cals = a bizzillion
did not track macros ....I don't wanna know
Today was MISS cardio - ran 10K with hubby. It was beautiful here today!!
Today's macros:
Cals = 1918
fat = 63
carbs = 145
pro = 188
M1
oats and whites
M2
2:1 protein bar
M3
lean pork tenderloin
turnip "fries:
carrots
asparagus
M4
eggs and whites
M5
sludge bowl
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Ms_Mac: The saga continues
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