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Thread: JessFM's "Lean Mass Diet" Log
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03-18-2008, 07:22 AM #31
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03-18-2008, 07:39 AM #32
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03-18-2008, 07:40 AM #33
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03-18-2008, 05:54 PM #34
- Join Date: Jan 2008
- Location: Massachusetts, United States
- Age: 39
- Posts: 1,061
- Rep Power: 228
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Today's Exercise
Cardio
30 minutes of A.M. fasted cardio on the elliptical (sipping 2 scoops of Xtend)
3.6 miles
HR max: 155 (79%)
HR avg: 142 (72%)
Lifting
Lower Body:
Squats: (10x65)(10x65)(11x65) <-- need to bump up the weight next time
Seated Calf Raise: (15x50)(10x100)(12x100) <--try to focus on form next time... really using my calves instead of momentum. Maybe less weight to get it right
Stiff Leg Deadlift: (12x70)(12x70)(12x70) <--I probably could've bumped it up after the first, but I'm a little scared of these- don't want to hurt my back. Next time, I'll try 80
Standing Calf Raise: (12x100)(15x85)(15x85) <--Again on the form- should try to focus more on the calves
Abductor: (12x30)(11x40)(10x145)
Adductor: (12x30)(9x140)(10x140)
DB Lunges: (did walking lunges) (10 each leg x20)(10 each leg x20)(10 each leg x20)
Today's Nutrition
Meal 1
8 egg whites
2 slices Ezekiel bread
4 tsp. almond butter
Total: 4 protein, 2 carbs (starch), 2 fats
Meal 2
4 oz. chicken breast
4 tsp. almond butter
6.5 oz. grapefruit (peeled)
broccoli
Total: 4 protein, 1 carb (fruit), 2 fats
Meal 3
8 oz. fat free cottage cheese
92g apple
8.6g raw almonds
9.0g raw sunflower seeds
Brussels sprouts
Total: 4 protein, 1 carb (fruit), 2 fats
Meal 4
4oz. chicken breast
4 tsp. peanut butter
92g apple
a bowl of broccoli, asparagus, Brussels sprouts
Total: 4 protein, 1 carb (fruit), 2 fats
Meal 5
Beast's post-workout shake:
1/2 scoop (15g) ON 100% Whey (Double Chocolate)
1/2 scoop (15g) ON 100% Casein (Creamy Vanilla)
8 oz. skim milk
40g oats
15.8g honey
4 tsp. peanut butter
Total: 4 protein,4 carbs (starch), 2 fat
Today's Supplements
5 Omega Complex (1 with each meal)
1 GNC Women's Ultra Mega Active Multi
2 scoops grape Xtend during A.M. fasted cardio
2 scoops grape Xtend + 2 scoops lemonade Vasocharge 15-30 min. pre-lifting
3 scoops apple Xtend during lifting
ON 100% Whey (Double Chocolate) + ON 100% Casein (Creamy Vanilla) in post-workout shake
Today's Hydration
~162oz. (a little over 1 gallon)
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Got my Vasocharge and 2 new tubs of Xtend in today. I've always gone with the grape Xtend, but this time I bought some apple and watermelon. (loved the old grape flavor; not too crazy about the new grape).
Tried the apple tonight and it's my new favorite. Tomorrow morning, I'll be drinking the watermelon.
Tomorrow at work, I have to sit through a training class all morning (8:30-12:00)- that's a long stretch to go without a meal, so I'll be mixing up some Xtend to take with me.
My workout was sort of a learning session- trying to get the weight right and keep good form. A little disappointing, because I wish I had gotten the weights right on the first sets- but there's always next week. The walking lunges were a great way to end the night- My legs really felt it. In the end, I feel like I got a good leg workout- but it could've been better... WILL be better.
I've been so excited and motivated to go to the gym these past few months- it's really amazing to reflect on how far I've come. The long stretch of time when I told myself that I was "recovered" from my anorexia- I realize now that I was only fooling myself. I was still restricting so much, had no energy, was always grumpy. I wonder how my boyfriend put up with it for so long. Now that I've found bodybuilding and I'm eating right and seeing great results, I actually love my body- and it feels great. It's a HUGE help having help from Team Scivation- having a structured plan and getting constant feedback is amazing. I can't wait to see where this takes me Good things ahead.... No- GREAT things ahead!!
(I think I'm on a high from that Meal 5 )
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03-19-2008, 06:20 AM #35
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03-19-2008, 06:22 AM #36
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03-19-2008, 06:23 AM #37
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03-19-2008, 06:29 AM #38
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03-19-2008, 06:31 AM #39
- Join Date: Feb 2008
- Location: Carmel, Indiana, United States
- Posts: 497
- Rep Power: 205
I noticed you eat cottage cheese, here is one of my favorite snacks.
Mix cottage cheese with some oats (ground up in blender) and add almonds and cinamon and splenda and throw it in the freezer for a little while. Tastes awesome!"I feel like your eye balling me dog. I don't like punk bitches eye balling me."
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03-19-2008, 06:39 AM #40
- Join Date: Jan 2008
- Location: Massachusetts, United States
- Age: 39
- Posts: 1,061
- Rep Power: 228
aww- I feel all warm and fuzzy
In all seriousness, I'm so happy that I found Team Scivation... I feel like it?s a big family- everyone is so supportive and helpful. And I just KNOW that I?m going to see great results... With the knowledge, the nutrition, and the supplements you guys offer- combined with my desire to reach my goal- I can't go wrong.
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03-19-2008, 06:56 AM #41
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03-19-2008, 01:07 PM #42
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03-19-2008, 04:39 PM #43
- Join Date: Jan 2008
- Location: Massachusetts, United States
- Age: 39
- Posts: 1,061
- Rep Power: 228
I definitely have to try that!!!
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Today's Exercise
Cardio
HIIT (sipping 3 scoops of watermelon Xtend)
15 seconds of all out, 45 seconds of recovery... repeated 15 times
followed by 15 minutes of light intensity cardio
HR max: 165 (84%)
HR avg: 144 (73%)
Today's Nutrition
Meal 1
8 egg whites
2 slices Ezekiel bread
4 tsp. almond butter
Total: 4 protein, 2 carbs (starch), 2 fats
Meal 2
4 oz. chicken breast
4 tsp. almond butter
3.5 oz. orange (peeled)
broccoli
Total: 4 protein, 1 carb (fruit), 2 fats
Meal 3
8 oz. fat free cottage cheese
92g apple
8.6g raw almonds
9.0g raw sunflower seeds
Total: 4 protein, 1 carb (fruit), 2 fats
Meal 4
4 oz. chicken breast
4 tsp. peanut butter
184g fresh strawberries
broccoli
asparagus
Total: 4 protein, 1 carb (fruit), 2 fats
Meal 5
8 oz. fat free cottage cheese
184g fresh strawberries
18g raw sunflower seeds
Total: 4 protein, 1 carb (fruit), 2 fats
Today's Supplements
5 Omega Complex (1 with each meal)
1 GNC Women's Ultra Mega Active Multi
3 scoops watermelon Xtend during A.M. HIIT
2 scoops grape Xtend during a breakless 4-hour meeting at work (ugh!)
Today's Hydration
~140 oz.
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I loved doing the HIIT this morning- it made my workout so much more fun and interesting. I couldn't quite get into the 85-90% HR range I was looking for, but I did that that burning feeling in my lungs (I read somewhere that you should get that during HIIT). Do you think I should try increasing my "all out" period and decreasing my recovery period? Maybe on for 20 seconds and recover for 40?
I can't get away from that chicken & peanut butter combo- it's wayyyy too good. But tonight I bought some reduced fat mayo (one of the "free" foods)... so I'm thinking I may make an old-fashioned tuna sandwich one of these days, on a Joseph's low carb/high protein lavash:
Joseph's Middle East Bakery Reduced Carb/Flax, Oat Bran & Whole Wheat Lavash Bread
Ingredients: Water, wheat, gluten, corn starch, flax, oat fiber, whole wheat flour, oat bran, isolated soy protein, soy flour, soy oil, sesame flour, salt, sodium acid pyrophosphate, dextrose, sodium bicarbonate, calcium propionate (a preservative), fumeric acid, potassium sorbate, monodiglycerides, sucralose, sodium metabisulfite, yeast.
In 1 lavash, there is 4g fat, 14 carbs, 10g protein.
Thoughts on how I should count this towards my macros- or if I should even bother with it???
My glutes and hams are sore from yesterday's workout. Love that soreness Can't wait for tomorrow's workout (and tomorrow's Meal 5)
This probably isn't a fun question for the guys- but is there anything extra (a supplement) that women can take during the start of their monthly cycle to curb hunger and fatigue a bit more?
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03-19-2008, 04:59 PM #44
- Join Date: Aug 2005
- Location: Toronto, Ontario, Canada
- Age: 38
- Posts: 4,639
- Rep Power: 1662
Fibre...?
Just a thought. I think you probably get a high amount already though. But maybe a super fibre supp that would keep the food in your stomach longer. Also it would aid in fatigue I think due to you using more of the food before it's digested. I may be wrong though, I'll let the big shots chime in.'Lift till you see god"
Working with Layne Norton
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03-19-2008, 05:13 PM #45
I just stepped in here and saw you were a girl! COOL!!!
I didn't see what your goals are...May I ask?
Feel free to ask me any questions (I'm the "token chick" of the group, lol).
Regarding the fullness question, I would take some hoodia. I've used it and IT WORKS. More importantly, just try not to focus on the hunger. Find something to occupy your time. ORRR.....DRINK XTEND!Contest Prep Log: http://forum.bodybuilding.com/showthread.php?t=146273283&p=911273403&posted=1#post911273403
Twitter: FrigginLean
YouTube: Jaim91
Unless you faint, puke, or die....keep walking
- Jillian Michaels -
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03-19-2008, 05:36 PM #46
- Join Date: Mar 2008
- Location: Bountiful, Utah, United States
- Age: 52
- Posts: 322
- Rep Power: 211
You know you're in the ZONE when you can't wait to hit the gym! I'm finally there again myself!
You're doing fantastic...looking forward to reading more of your progress and getting to that figure comp stage!
A favorite recipe of mine that you could use for Meal 3:
-Peel your apples and cut them up, sprinkle with Splenda & Cinnamon & a few drops of water
-Nuke in the microwave for a couple of minutes until apples are soft and tender
-Take cottage cheese and blend in a blender with some splenda until the consistency of cool whip
-Top your cooked apples with the cottage cheese blend and top with your nuts and seeds
Yummy! It tastes a bit like apple pie with whipped cream...even my picky son loves this!
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03-20-2008, 05:11 AM #47
- Join Date: Jan 2008
- Location: Massachusetts, United States
- Age: 39
- Posts: 1,061
- Rep Power: 228
My goals are to gain muscle, yet retain femininity- I'd like to eventually compete in figure. My father and his twin were both competitive bodybuilders, and they both still train, so I think it would be awesome to carry on the tradition! I've recently gotten back in touch with my dad after many years and he's so proud of what I'm doing- makes me feel good!!
I've clicked through your log and you're quite the inspiration!! I, too, went through a long period of doing very bad things to my body (anorexia), so I love meeting other who have conquered their own body issues.
I may look into the hoodia... although the Xtend idea is genious! I can't believe I didn't consider that. I took some with me yesterday to a longgggg work meeting and it worked wonders- I may just mix up a huge batch of it each day to drink as needed.
Thanks for following my progress! Having accountability is a great motivator for me.
That recipe sounds great! I'm so addicted to the chicken+PB that I haven't really started experimenting with many other things.... but I need to try that!
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03-20-2008, 05:17 AM #48
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03-20-2008, 05:23 AM #49
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03-20-2008, 05:25 AM #50
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03-20-2008, 05:48 AM #51
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03-20-2008, 05:52 AM #52
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03-20-2008, 08:16 AM #53
I had to wait almost 3 weeks for my first tub of Xtend to arrive! Damn customs! It was SOOOOOOO worth it though! I can't live without it now!!
Jess + Xtend = PULL UPS BABY!Team Amazon: Sisterhood of Iron
The myth that women should be weak is perpetuated by men who fear strong women and women who fear hard work.
#selfcare #pickitup #putitdown
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03-20-2008, 06:06 PM #54
- Join Date: Jan 2008
- Location: Massachusetts, United States
- Age: 39
- Posts: 1,061
- Rep Power: 228
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Today's Exercise
Cardio
30 minutes of A.M. fasted cardio on the elliptical (sipping 3 scoops of watermelon Xtend)
3.5 miles
HR max: 152 (77%)
HR avg: 138 (70%)
Lifting
Upper Body
Incline DB Press: (10x22.5)(8x25)(10x25)
V-Bar Cable Row: (10x50)(8x60)(9x60)
DB Side Lateral: (10x10)(10x10)(10x10)
V-Bar Lateral Pulldown: (10x55)(9x60)(9x60)
Reverse Grip Pressdown: (14x30)(10x40)(10x45)
Reverse Cable Curl: (10x25)(10x30)(10x30)
Back Extension: (10x25)(12x20)(15x20)
Torso Twist: (15x60)(10x65)(15x65)
Today's Nutrition
Meal 1
8 egg whites
2 slices Ezekiel bread
4 tsp. almond butter
Total: 4 protein, 2 carbs (starch), 2 fats
Meal 2
4 oz. chicken breast
4 tsp. almond butter
184g grapefruit (peeled)
spinach & romaine lettuce w/ balsamic vinegar
Total: 4 protein, 1 carb (fruit), 2 fats
Meal 3
8 oz. fat free cottage cheese
184g fresh strawberries
18g raw sunflower seeds
Total: 4 protein, 1 carb (fruit), 2 fats
Meal 4
4 oz. chicken breast
4 tsp. almond butter
92g apple
broccoli & asparagus
Total: 4 protein, 1 carb (fruit), 2 fats
Meal 5
1/2 scoop (15g) ON 100% Whey (Double Chocolate)
1/2 scoop (15g) ON 100% Casein (Creamy Vanilla)
8 oz. skim milk
40g oats
15.8g honey
4 tsp. peanut butter
Total: 4 protein,4 carbs (starch), 2 fat
Today's Supplements
6 Omega Complex
1 GNC Women's Ultra Mega Active Multi
3 scoops watermelon Xtend during A.M. fasted cardio
2 scoops watermelon Xtend throughout the day
2 scoops grape Xtend + 1 serving Vasocharge 15-30 min. pre-lifting
2 scoops apple Xtend during lifting
ON 100% Whey (Double Chocolate) + ON 100% Casein (Creamy Vanilla) in post-workout shake
Today's Hydration
~134oz.
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I had a great lifting session tonight... I felt like it was definitely a quality workout. After drinking my Xtend/Vasocharge, I was SO ready to go- I don't know if it was because of the Vasocharge or just my general excitement to get to the gym. I loved watching my muslces in the mirror tonight- especially during my DB side laterals... my muscles are looking really good- I like where this is going
... I promise, one of these days I'll try something other than my PB+C (peanut butter and chicken)!!
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03-20-2008, 06:23 PM #55
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03-21-2008, 05:47 PM #56
- Join Date: Jan 2008
- Location: Massachusetts, United States
- Age: 39
- Posts: 1,061
- Rep Power: 228
================================================== ==========================
Today's Exercise
Cardio
30 minutes of A.M. fasted cardio on the elliptical (sipping 2 scoops of watermelon Xtend)
3.5 miles
HR max: 150 (76%)
HR avg: 126 (64%) <-although this is off because it takes into account my 10 minutes of post-cardio stretching
Lifting
Lower Body:
Leg Press: (10x90)(10x110)(7x140)
Lying Leg Curl: (10x45)(10x55)(8x65)
Leg Extension: (12x60)(10x75)(10x75)
Seated Leg Curl: (12x65)(10x80)(12x80)
Adductor: (10x150)(9x150)(8x150)
Abductor: (10x145)(10x145)(10x145)
DB Lunges: (walking lunges) (10 strides each leg x20)(12 strides each leg x20)(12 strides each leg x20)
Today's Nutrition
Meal 1
8 egg whites
2 slices Ezekiel bread
4 tsp. almond butter
Total: 4 protein, 2 carbs (starch), 2 fats
Meal 2
4 oz. chicken breast
4 tsp. almond butter
99g orange (peeled)
broccoli
Total: 4 protein, 1 carb (fruit), 2 fats
Meal 3
8 oz. fat free cottage cheese
184g fresh strawberries
18g raw sunflower seeds
broccoli
Total: 4 protein, 1 carb (fruit), 2 fats
Meal 4
4 oz. chicken breast
4 tsp. almond butter
92g apple
broccoli
Total: 4 protein, 1 carb (fruit), 2 fats
Meal 5
1/2 scoop (15g) ON 100% Whey (Double Chocolate)
1/2 scoop (15g) ON 100% Casein (Creamy Vanilla)
8 oz. skim milk
40g oats
15.8g honey
4 tsp. peanut butter
Total: 4 protein,4 carbs (starch), 2 fat
Today's Supplements
6 Omega Complex
1 GNC Women's Ultra Mega Active Multi
2 scoops watermelon Xtend during A.M. fasted cardio
2 scoops grape Xtend + 1 serving Vasocharge 15-30 min. pre-lifting
2 scoops apple Xtend during lifting
ON 100% Whey (Double Chocolate) + ON 100% Casein (Creamy Vanilla) in post-workout shake
Today's Hydration
~150oz.
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My legs are shot and I love it
Tomorrow morning is HIIT- going to try for 20 seconds on and 40 seconds recovery to break into that 85-90% zone.
Tried to get my boyfriend to drink Xtend tonight- he wasn't able to man-up..... I started him off with 1 scoop in 20oz. and he thought it was okay- so for the next 20oz, I snuck in 2 scoops.... that was his breaking point- looks like he'll be sticking with water only. Guess he'll just have to be jealous of my gains
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03-21-2008, 06:27 PM #57
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03-21-2008, 06:33 PM #58
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03-21-2008, 07:23 PM #59
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03-22-2008, 08:40 AM #60
- Join Date: Jan 2008
- Location: Massachusetts, United States
- Age: 39
- Posts: 1,061
- Rep Power: 228
bring onnnnnn the buns!!!!! hell yes!
so happy right now- i have that "runner's high" going on right now after my A.M.
HIIT. The DOMS is strong with me today but I persevered and dominated that elliptical.
I LOVE Saturday morning workouts- they make me feel so damn accomplished! It's going to be a gooooooood day
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