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don't call it a come back


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Posted by: nikegurl

Here I am again folks....

My move is over. The boxes are unpacked and the grocery shopping is done. Gym has been joined and I'm starting to feel maybe a little bit settled in the new job and the new apartment.

So much has happened in the past month and a half that if I think too hard or too long my head starts spinning. So I won't. I'll just go from here.

It's been 6 weeks out of the gym. (damn! )
I'm 15 lbs lighter (but at least I'm much leaner even if I did lose LBM too)
I'm going to be weak.
I'm going to be sore.
I'm going to do it anyway and it's gonna be great


Posted by: nikegurl

trained legs last night. first workout in 6 weeks so why not start with legs. i guess the workout wasn't much...but it sure felt like more after so many weeks off.

SQUATS
10 x 65
8 x 95
8 x 95

LEG EXTENSIONS
12 x 60
9 x 70
7 x 80 + 4 x 60 (dropset)

SLDL
10 x 95
8 x 95
9 x 95

SEATED LEG CURL
12 x 75
10 x 90
8 x 90

have to start somewhere...


Posted by: nikegurl

i'm going to start with carb cycling beginning tomorrow.

will do it like this:
no carb
high carb
low carb

except to start I will do 2 no carb days.

gotta thank TP and Jodi and Leslie already. i've been a pest with my questions and they've all been above and beyond helpful, patient and encouraging!


Posted by: Jenny

Hey there!

So good to see my fellow Nike woman here! I missed ya!

Looking forward to seeing this transformation!


Posted by: nikegurl

Thanks Jenny! I missed you too. So much to catch up on.

Hope things are good with you.


Posted by: naturaltan

Hey there ... are you still coming to Vegas?


Posted by: nikegurl

Hi NT. I hope so but it's a bit questionable now. I had to move unexpectedly and my finances are totally scary disaster right about now. (I'm sleeping on the floor 'til I can replace some of my furniture)

Love my new place though so don't go feeling bad for me. (It's all good)


So - I'm keeping Vegas in mind and hoping to be able to pull it off. Thanks to Jodi I may still be able to since I won't have to pay for hotel. (she's the BEST)

My fingers are crossed 'cause lord knows I need some FUN right about now.

Thanks for visiting.


Posted by: naturaltan

We'll keep our fingers crossed for you.


Posted by: nikegurl

today was day 1 of NO CARB. (same thing tomorrow)

missing the fish oil caps. should be here tomorrow (1fast400.com)
i'll include 3 at 5 of my 6 meals when they arrive.


MEAL 1
1.5 scoops whey

MEAL 2
3 eggs
3 egg whites
cucumber

MEAL 3
can tuna
stalk celery
tsp safflower mayo
(only a tsp and i'll stop when my fish oil caps get here)

MEAL 4
1.5 scoop whey

MEAL 5
can tuna
stalk celery
1 tsp safflower mayo

MEAL 6
can chicken breast (i gotta cook)

water intake - 4 liters

TOTALS:

protein: 191
carbs: 18
fat: 36

the no carb part wasn't hard but i have to work on a few things for next time:

add the fish oil caps when they arrive (cut the safflower mayo)
have to cook some chicken or turkey or beef


Posted by: Jodi

Hey NG - On your low carb day, TP told me you should be getting 1G Carb x BW divided into 3 meals. I know you questioned this before so I thought I'd mention it.


Posted by: nikegurl

Thanks Jodi! That would be about 43 g per meal. I had planned 35-40 so good to know I was close.

Still unsure if the small fruit at those meals should be counted in the carb total. What TP gave me to read sounded like it was "in addition to" - but doesn't look like anyone is doing it that way (?)

I know...still being anal but I think it could make a big difference on the low carb days. I'm ready to just go with it on high carb days! In fact...can't wait to eat a "buttload" of Fiber One tomorrow. (you're my mentor )


Posted by: Stacey

HEY NIKEGURL~ Good to see you here and all settled into your new place!!!
Your gonna rock honey!
Take care!!



Posted by: Jodi

Quote:
Originally posted by nikegurl
Thanks Jodi! That would be about 43 g per meal. I had planned 35-40 so good to know I was close.

Still unsure if the small fruit at those meals should be counted in the carb total. What TP gave me to read sounded like it was "in addition to" - but doesn't look like anyone is doing it that way (?)

I know...still being anal but I think it could make a big difference on the low carb days. I'm ready to just go with it on high carb days! In fact...can't wait to eat a "buttload" of Fiber One tomorrow. (you're my mentor )
Yup include your piece of fruit in your carb count but don't worry about the number too much.

Buttload of Fiber One was alot of fun to eat.

Thanks hon!


Posted by: nikegurl

thanks Stacy! you've been supportive since my first day at im.com and i really appreciate it!

i'm gonna count the fruit but not freak out. (thanks Jodi)

tomorrow is high carb day. i'm not nervous about it now. i just can hardly wait! (but i will)



Posted by: Jenny

Hey Nike!

How was the weekend?


Posted by: nikegurl

it was good - but over too soon! (always) thanks for asking!

hope yours was too.

today i start logging my workouts again. i gave myself last week to get "reacquainted" with the gym but that's over now.

today is no carb day. hectic morning so meal #1 is late. looks like there will only be 5 meals today.


Posted by: nikegurl

Well - I haven't been doing so well. I'm back at the gym so that's good. But I've been missing meals like crazy and to be honest - I'm starting to just look like a skinny chic and I don't like it.

I just don't have an appetite. I guess I got used to not eating much when it was a stress thing and now that life is under control - I'm still not eating when I should.

Hate confessions....yesterday I packed all of my no carb day meals. Got a bit of a late start so the plan was I'd only get in 5 meals instead of 6 but my protein needs would be met. Not so bad.

But that's not what happened. Got to work - got busy and didn't eat until 3:00

I know. Very bad. It gets worse. I ate at 3:00 and then at 6:00. That was it. (It still gets worse.)
Then I wake up really hungry at 3:00 am. (no kidding) Ate 2 slices of freaking bread.

Only myself to blame. I know better than to eat so little and I know eating 2 meals is going to lead to eating something bad. But I still did it.

Maybe this morning was a bit of a reality check. I'm lean. But I look scrawny and that just plain sux.



Posted by: Jodi

What's the bread doing in the house in the first place?

NG just think of your goals and get back on track girl. We don't need you withering away to nothing.


Posted by: Jenny

NG, take your time and get back on track. Maybe just start adding an extra meal and then adding another one when you feel ready.. It's pretty big step to go from 2 meals to 6, so maybe it'll be easier to do it gradually

We still believe in you


Posted by: nikegurl

You guys are the best. I know I can do this 'cause I've done harder stuff before. It's this weird cycle though...when I miss up I doubt myself more and that makes it harder.

I swear it's ten times harder for me to get started than it is to keep going.

I'm going no carb today. I had wanted to start with 2 no carb days before starting the cycle....but I changed my mind. I decided it's better for me to have "success" with something and just get going again. So I'll no carb today and high carb tomorrow just so I can get a solid week of doing what I need to do. If I get going I should be able to keep going.

By the way - abs are looking gooooood! (yours, Jenny!)


Posted by: nikegurl

well, trained chest and abs last night and i'm weak. shouldn't be too much of a shock. i've lost close to 20 lbs and i was out of the gym nearly 2 months. hoping it'll come back quickly.

FLAT DB PRESS
12 x 30
9 x 35
7 x 35

INCLINE DB PRESS
10 x 25
8 x 25
8 x 25

PEC DECK
3 sets 10 x 45

ABS - 8 sets total

Hope to see my weights go up to where they were before too long. Will increase the volume as well but for now...this felt like more than it really was.


Posted by: nikegurl

Yesterday was no carb day and I finally did it right. 5 meals instead of 6 but got my protein in. Today is high carb (my first one since I kept screwing up last week)

WED MEALS

Meal 1

1.5 servings whey

Meal 2

4 oz ground turkey
1 egg white
1/2 large cucumber
3 fish oil caps

Meal 3

2 whole eggs
4 egg whites
3 fish oil caps

Meal 4

can chicken breast
1 cup romaine
vinegar
3 fish oil caps

Meal 5

1.5 serving whey
3 fish oil caps

TOTALS:
Calories 1112
Protein 164
Carb 17
Fat 41

need to increase my water.


Posted by: nikegurl

i can't stop eating the Fiber One. i love that stuff! (don't panic - it's high carb day. i'm allowed)

finally full.....and to think i was worried i wouldn't be able to eat enough carbs on high carb day. as long as i have Fiber One there won't be a problem.


Posted by: Jodi

Don't stray too far from


Posted by: nikegurl

do you know i just now thought of that (instants before reading your post). oops

definitely something i should have considered before i ate about 3 servings of the stuff. it's gonna be ugly. i know it.


Posted by: Jodi




Posted by: nikegurl

been good with the eating and the gym. my appetite still isn't much for the most part so i've decided that for now i'll usually be going with 5 meals a day instead of 6. (i'll bump my protein at each meal). i know i can stick with that rather than trying and failing for 6 right now.

so that means on high carb days there will be 3 carb meals and on low carb days there will be 2.

today is no carb. easy enough but i have visions of Fiber One dancing in my head. i can make it 'til tomorrow though.


Posted by: nikegurl

the gym is weird for me right now. on one hand i'm really bummed out by how much strength i've lost. but then on the other i like what i'm seeing in the mirror much better than before. i'm hoping to have it both ways before long (strong again and lean)

CHEST

Flat DB Press
10 x 30
8 x 35
6 x 35

Incline DB Press
9 x 27.5
7 x 27.5
7 x 27.5

Cable Crossovers
8 x 35
8 x 35
10 x 30

ABS - did a total of 12 sets. felt good.


Posted by: nikegurl

nearly forgot - i ordered Leptigen late last week. hopefully i might get it by the end of this week. can't wait to get started with it - i'm excited!


Posted by: Jodi

Then you won't have any appetite. Seriously, today is the first day I've been hungry since I've been on Leptigen. There are so many benefits of this stuff but so far this is only noticable one


Posted by: nikegurl

i'm a bit worried about that actually since i'm not usually hungry to begin with. but i think it might be good for me since my calories have been low for awhile.

how are you liking the carb rotation?


Posted by: Jodi

I love it. How bout you? Once you get over the carb fear its great. Nice and easy to follow


Posted by: nikegurl

i love it too. it's easy and we get a wider variety of foods. i'm not sure yet on results though - but that's my own fault since i haven't stuck to it perfectly. i think i'm in the groove now so we shall see.

sure looks like it has worked for leslie and you and TP though so i'm confident! are you liking your progress on it or too soon for you to tell?


Posted by: nikegurl

ok - yesterday i got 4 1/2 meals in instead of 5. but i swear i'm getting better about this. at least i got my protein in.

today is high carb so i'm gonna go for 6 meals (don't want to miss a chance to eat Fiber One) and yesterday's calories were pretty low so i think 6 meals would be good. (i should make it - i ate at 7:30 this morning so i have time)

TUES 8/12 NO CARB

Meal 1
1.5 whey
3 fish oil caps

Meal 2
can tuna
tsp safflower mayo (i just love it but soon i'll cut it entirely)
1/2 large cucumber
3 fish oil caps

Meal 3
3 whole eggs
4 egg whites


Meal 4
2 whey
1/2 large cucumber

Meal 4 1/2

2.5 oz chicken
3 fish oil caps

TOTALS: 1048 calories. 158 g protein 20 g carb 35 g fat


Posted by: dvlmn666

Hi there.


Posted by: nikegurl

hey!!!! how are you.

it's been ages! lots has happened. i moved AGAIN in july but this is better. long story.

i'm trying carb rotation now too. today is high carb day and it's time right now for my fiber one. (i love that stuff)


Posted by: dvlmn666

Doing good finally, alot of stuff is goin on. And I'm gonna be moving again the end of Sept. as well. Back up to San Jose. lmao

Housing has come down and I have some computer jobs already talking to me so might have a good job to go to as well.

hmmm, do ya like your new place? It has to be better than the previous one was.

glad to hear ya like the carb rotation. High carb days are cool. I just ordered some fo the Liptigen II to try. I took a couple months off while I was learning my new job as well as the drive was to far. But saved up the $$ and have a membership close to home now. So I'm back at it.

How have you been?


Posted by: nikegurl

i've got some Leptigen on the way as well.

the new place is tiny but it's cute and i'm really glad to be there. so much drama (and all of it bad) right before i moved though. now i'm settling in again and liking the peace of it all. even have a good tan going from reading by the pool on weekends. i'm happy to be on my own again.

back to powerhouse gym again and glad to be there too. nice short commute to work (20 minutes which is the shortest i've ever had)

all is well.

are you glad to be moving back?


Posted by: dvlmn666

Your tanning? lol, I'm still white as a ghost. And glad your back to the gym you liked and are familiar with. That's important.

Yeah I'm glad to be moving back. The job market is better now as well as housing prices have come down. That's the only reason I moved anyway. Plus I can do what I'm doing down here up there just as easy and for the same pay.

So yes I'm anxious, but gonna take this time to get back into the gym and into the routine before I go back there.


Posted by: nikegurl

yesterday was high carb day. i have to accept that 6 meals just isn't gonna happen for me right now. i'm gonna go with 5 and stick to it for awhile and not even try for 6. (i'll keep protein up)

MEAL 1
1.5 whey
3 fish oil caps
cucumber

MEAL 2
3 eggs
3 egg whites
small pear
ton of Fiber One
3 fish oil caps

MEAL 3
5 oz ground turkey
brown rice (a lot. maybe 1 1/2 cups cooked)
peach
3 fish oil caps

MEAL 4
1.5 whey
3/4 c green beans
3 fish oil caps

MEAL 5
can chicken breast
MORE Fiber One


Posted by: Jodi

NG - 5 meals are fine, you know how to do this. Just make protein higher per meal and on low carb days have 2 carb meals. High carb days 3 carb meals.


Posted by: nikegurl

yep - that's what i'm going to do b/c i can actually stick to that!

Thanks, Jodi


Posted by: Stacey

Looking gooooood girl!!


Posted by: nikegurl

Thanks for visiting Stacey!

No Carb today.

Just got new protein powder - Syntrax Nectar. WOW. This stuff is delicious. Wish I could have it for all my meals (I'm not really joking - but I won't actually do it)

MEAL 1
1.5 servings Nectar (protein powder)
3 fish oil caps

MEAL 2
5 oz ground turkey
1/2 cucumber
3 fish oil caps

will update as I eat more!


Posted by: Jodi

What flavor did you get?


Posted by: nikegurl

Caribbean Cooler. I heard apple was best but this sounded the most appealing. I may still try apple but this one is yummy. Very cocounutty. There are bananans and pineapples on the label but the coconut flavor is strongest.

Did you get cherry?


Posted by: Jodi

I have the cherry and I like it but I want to try the others


Posted by: nikegurl

hey -here's an idea. want me to scoop out 2 scoops (or do you prefer 1 1/2 so it's a serving) and mail it to you in a ziploc sandwich bag? that way you can taste the carribean cooler before buying it. pm me if you want me to.

it's no problem if you do. most people like apple. i hate apple juice but i love apple flavor candy like jolly ranchers so not sure on that one....


Posted by: Jodi

hehe thanks but the shipping will cost money. How much are they again?


Posted by: Jodi

Actually you know what, why not. I'm gonna order apple soon I think so then I can send you some apple to try


Posted by: nikegurl

by the way...i'd put the baggie in an envelope.


Posted by: nikegurl

just sent you a pm, jodi


Posted by: nikegurl

started the leptigen today. only had 1 dose so far. nothing to really report. didn't totally knock out my hunger (that's ok) or anything. i'm 45 minutes from next meal and while not starving i'm definitely looking forward to it. seriously though - not judging anything based on a single Tbs dose. just logging it.

by the way - doesn't taste to bad in crystal light lemonade (thanks, Jodi!)

today is no carb. will update when more meals have been eaten.


Posted by: Stacey

COOL~ I was just looking on 1fast400.com site --reading about Nectar..and I was going to ask on here if anyones tried it!! Sooo you two like it!! Thats good to know!!

Have a great day girl!


Posted by: nikegurl

i think it's really really delicious. i'm pretty fussy on protein powders too. like lots of people like optimum. i like it b/c it's a good value and quality but i think it tastes absolutely wretched.

the nectar is good. really yummy! crazy part is i only mix with a spoon and if there are a few lumps that don't dissolve - i just eat them. that sounds so gross but tastes good! let me know if you decide to try it and what flavor you go with.


Posted by: nikegurl

i think i decided that leptigen takes worse than i first thought (i was trying to be so positive lol)

anyway...3 Tbs Leptigen today (will stick with this all week before maybe upping it to 4)

NO CARB DAY

MEAL 1
1.5 Whey (Syntrax Nectar)
3 fish oil

Tbs Leptigen between Meal 1 and 2

MEAL 2
5 oz ground turkey
bit of mustard
1/2 large cucumber
3 fish oil

MEAL 3
can chicken breast
tsp safflower mayo
3 fish oil

Tbs Leptigen between Meal 3 and 4

MEAL 4
3 eggs
3 egg whites
cup romaine
3 fish oil caps

1 Tbs Leptigen between Meal 4 and 5

MEAL 5
1.5 whey
3 fish oil caps

TOTALS: 1062 calories, 158 g protein, 8 g carb, 43 g fat


Posted by: Jodi

NG - how much do you weigh?


Posted by: nikegurl

you're gonna get mad....

i'm holding at 128


Posted by: Jodi

WHY would I get mad?????


Posted by: nikegurl

b/c that's too little and probably not enough calories...

but i'll stuff in the carbs tomorrow


Posted by: Jodi

BINGO!!!!!

NG you know better, you need to increase your cals a bit on no carb days.


Posted by: nikegurl

you're right - but at least i'm past the days of not eating or only eating 2-3 times (yes, i'm making excuses)

is my best bet to bump the protein a bit? don't think i should go any higher with my fat - agreed?

thanks for helping and keeping an eye on me!


Posted by: Jodi

NG as long as your eating then stick with how you need to stick with it. Thats the most important thing.

I think protein for sure and that would automatically bump your fat up a bit anyway.


Posted by: dvlmn666

You should up it in a 50/50 split, how much would all those 1.5 servings of protein be if you upped them to a full 2 scoops?

Other than that you should up it pretty much a 50/50 split. TP told me my fat was to low when I was around 50g/day. So even though you weigh less you can probably go up to around 55.

But I'd up the protein to 2 full scoops. Also is one of those imediately post workout? If so up that one to 3 scoops.


Posted by: nikegurl

each scoop has 23 g protein.

could i use 46 g at one meal? that would be the easiest way to bump the calories and the protein a bit. i just thought it might be too much for a single meal. think it'd be ok?

thanks for checking on me!


Posted by: Stacey

Quote:
Originally posted by nikegurl
i think it's really really delicious. i'm pretty fussy on protein powders too. like lots of people like optimum. i like it b/c it's a good value and quality but i think it tastes absolutely wretched.

the nectar is good. really yummy! crazy part is i only mix with a spoon and if there are a few lumps that don't dissolve - i just eat them. that sounds so gross but tastes good! let me know if you decide to try it and what flavor you go with.
Thanks soo much for the tips girl!! Thats good to know..

I'm sick of optimum..and I don't think it taste good at all!


Posted by: dvlmn666

Quote:
Originally posted by nikegurl
each scoop has 23 g protein.

could i use 46 g at one meal? that would be the easiest way to bump the calories and the protein a bit. i just thought it might be too much for a single meal. think it'd be ok?

thanks for checking on me!
Nope it's not to much. go for it. Unless your gonna add another meal to get more protein, but I'm just happy your eating, so it'll work better to just up it to 2 scoops/shake.

and no problem, I try to help when I can.


Posted by: dvlmn666

OH yeah, got 2 tubs of nectar coming in thursday.

got cherry, and strawberry/kiwi. they were out of stock on the apple.


Posted by: nikegurl

cool. i'm sure 6 meals would be best but i just keep missing #6 so i'll stick with 5 for now and bump it up to 2 scoops.


Posted by: Jodi

Got it! I'm having tomorrow, I'll let you know how I like, I did take a little crumb of it and its almost like a Coolada or something Thanks


Posted by: nikegurl

ok....definitely time to step it all up a few notches.

i'm done being easy on myself while i readjust to eating and eating properly again and training and all that.

i've actually been doing pretty well. (not so well with logging but pretty well with eating and the gym)

time to bump the volume up at the gym.
time to not miss any meals anymore

time to NOT say it's ok to eat dirty rice on a low carb day....(long story don't ask! lol)

today AND tomorrow are both going to be no carb (self imposed punishment for that bowl of yummy dirty rice i told myself was ok yesterday when i knew it wasn't)


Posted by: nikegurl

by the way - i'm feeling good! very motivated again. 'bout damn time.


Posted by: hikerchick

Wanted to pop in and say hello
Looks like you're doing great! Keep up the good work and stay strong
BTW I love Fiber One too, and just got the apple Nectar last week, yummy!


Posted by: nikegurl

Thanks for visiting. I'm doing better that's for sure....great is still in the future but I'm headed that way. lol

I love the Caribbean Cooler nectar but it's the only one I've tried. I bet there'll all good. I'll probably try a different one every time I order 'til I've had them all.

Have a great day!


Posted by: hikerchick

The Caribbean cooler sounds good too, I'm going to try it next. Then I can pretend I'm having some yummy tropical drink on the beach!

You have a great day too!


Posted by: nikegurl

Very good shoulder workout last night. (Not at all wussy like I've been lately)

DB PRESSES
10 x 20
10 x 25
8 x 25
7 x 25

SIDE LATERALS
2 sets as ladders (reps x weight)

4x5 + 4x8 + 4x12 + 4x15 + 4X12 + 4x8 + 4x5

5x5 + 5x8 + 5x12 + 4x15 + 4X12 + 4x8 + 4x5

last set was a dropset (ladders left me fried!)

8x12 + 6x8

UPRIGHT ROWS
10 x 30
10 x 30
7 x 40

REAR DELT MACHINE
10 x 45
10 x 45
9 x 45

FRONT RAISES (DB)
10 x 5
10 x 5
10 x 5

Feeling pretty good about this one. Not as strong as I'd like to be/used to be but it'll come. Had a hard time lifting my arms to put the keys in the car door when I left the gym.


Posted by: dvlmn666

Good job, looks like your hitting your stride and are totally motivated.

I've tried the Strawberry-Kiwi and Cherry Nectar they are both awesome.

I dont' think i'll try the Caribean Cooler though, I'm not much for coconut.


Posted by: nikegurl

so i'll be difficult and ask - if you had to pick cherry or strawberry kiwi as your favorite, which would it be?

it feels like i finally am hitting my stride again. gym was great knowing i went all out instead of still "easing back into it"

thanks for visiting!


Posted by: dvlmn666

I'd pick cherry. The strawberry-kiwi is really good but cherry kool-aid is my fav to. So that might explain it a little better


Posted by: nikegurl

i've decided that m-f i'm going to try to start getting 6 meals in. my calories are just too low on my no carb days AND i've been having a problem of waking up in the middle of the night hungry which isn't good.

since i'm up anyway i'm just gonna chug meal #1 in the form of a protein shake earlier in the morning so i get to 6 meals m-f. sat and sun i'll go with 5.

i HATE that middle of the night hunger thing. most of the day i'm not all that hungry but i wake up starving between 3 and 4 in the morning.

that being said....i forgot this new plan today so i doubt i'll get 6 meals in. tomorrow i will!


Posted by: nikegurl

dvlmn - when you said koolaid you made the cherry sound REALLY good. now i want to try that one next!


Posted by: nikegurl

ARMS - Thurs 8/28

Another good workout. Probably should have done 4 sets of the first superset. I'll bump it up a set next week (or whatever I do for my 1st superset)

SUPERSET #1
BB Curls + Skull Crushers

12 x 40 + 10 x 30
12 x 40 + 10 x 30
10 x 40 + 10 x 30

no 45 lb EZ curl BB (preloaded) I can probably get back up to 50 lb next week w/fewer reps. I'll give it a shot

SUPERSET #2
Hammer Curls + Overhead DB Extensions

8 x 20 + 7 x 30
9 x 20 + 10 x 25
9 x 20 + 10 x 25

SUPERSET #3
Hercules Curls + 1 Arm RG Pushdowns

10 x 25 + 10 x 20
10 x 30 + 10 x 20
10 x 30 + 7 x 25

finished with 12 sets of abs.


Posted by: Jodi

Quote:
Originally posted by nikegurl
dvlmn - when you said koolaid you made the cherry sound REALLY good. now i want to try that one next!
NG Cherry isn't as good as the Carribean Cooler


Posted by: nikegurl

thanks, Jodi! let me know what you think of the apple when you try that one. i really like the carribean cooler! hope you had a good weekend.


Posted by: nikegurl

new eating plan started today.

for now i'm not going to do the carb cycling. my carb cravings have been much higher than they were when i was eating more fat and fewer carbs. also, unlike jodi i've lacked consistency so i can't say i ever got to a point where the other methods weren't working as well or where i was feeling stuck. so i'm going back to what worked before, sticking with it and holding the carb rotation in mind for when progress stalls.

i'm going w/6 meals (5 on sat/sun)
30 g protein per meal
fat between 10 - 15 g per meal
for 7 days carbs will stay under 30 g

then i'll carb up

then same as above but carbs will range 30-50 g daily for 4 days

carb up

repeat for 3 days. carb up. stay with 4 day/3 day cycle.

feeling good today. did my shopping and cooking yesterday so my meals are planned, prepared and packed.


Posted by: nikegurl

good chest workout yesterday. but i'm really mad with how much strength i've lost. it's most obvious on chest day. hopefully soon the weights will start climbing back up there.

FLAT DB PRESS
10 x 30
8 x 35
7 x 35
10 x 30

PEC DECK
10 x 45
7 x 60
9 x 45

SUPERSET LOW INCLINE DB PRESS & FLYES

10 x 25 + 8 x 15
9 x 25 + 8 x 15
9 x 25 + 7 x 15

ABS - 12 sets at the end.


Posted by: nikegurl

MEAL 1
1.5 scoops Optimum Whey
2 Tbs whipping cream
1/2 medium apple

MEAL 2
3 whole eggs
4 egg whites
2 oz mushrooms

MEAL 3
4 oz ground sirloin
.36 oz monterey jack cheese (1/2 a slice)
2 egg whites

MEAL 4
can tuna
stalk celery
Tbs safflower mayo

MEAL 5
1.5 scoops Syntrax Nectar
2 Tbs whipping cream
3 fish oil caps

MEAL 6
can chicken breast
Tbs Drew's
1 cup spaghetti squash


TOTALS:
1611 calories
196 protein
76 fat
29 carb


Posted by: nikegurl

BACK

BB Row
12 x 40
10 x 50
10 x 50

Superset WG Lat Pulldown & Seated Cable Row

10 x 80 + 8 x 80
10 x 80 + 7 x 80
10 x 80 + 8 x 70

DB Row

10 x 30
10 x 30
8 x 30

Rack Pulls
12 x 95
10 x 115
10 x 115


Posted by: Jenny

Hey NG, how's things?


Posted by: nikegurl

good! 'cept i missed my leg workout yesterday. i'll shuffle stuff and get it all in though.

thanks for visiting.



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