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6 weeks and 1 more plan change


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Posted by: shortstuff

This is for my new eating plan change and to track how this goes and I really would like to limit this whoring in this because I can not keep things straight if I make a new one each week. You know I love to talk but I will talk in whores threads and open threads. So feel free to come by and say hi but please please please no whoring. Or an even better idea, lets whore up my old journal WHORE AWAY!!!!!!! Cause I love talking to you all


Posted by: shortstuff

Workouts fore the rest of the week:

Friday: 20 min AM Cardio, Shoulders & Abs
Saturday: REST


Posted by: shortstuff

8/22/03


20 minutes cardio at 5:15am on the elliptical


I am overriding my schedule and taking my rest day today, I am just getting off work, 45 minutes late after pulling a twelve hour day yesterday and I did cardio this morning and my brother is in town from school so I am going to see him. I will do shoulders and abs tomorrow and 20 minutes of cardio cause i like to do it.


Posted by: shortstuff

Eating Plan starting 8/22/03

fri: no carb
sat: low carb
sun: no carb
mon: low carb
tue: (when bf is scheduled) no carb
wed: high carb
thur: low carb
then next friday start the plan


Posted by: shortstuff

Friday 8/22/03

No Carb Day:
6:30am-5 whites, 1 whole, 1tbsp salsa
9:30am-1 scoop protein, 1 tsp hemp
12:30pm-4oz chicken, 2 cups brocolli, 1 tsp flax
3:30pm-1 scoop protein, 1 tsp hemp
7pm-4oz steak, 1 cup lettuce


Posted by: naturalguy

Your calories seem awfully low.


Posted by: shortstuff

ask j'bo and i think jodi had some input here.........


Posted by: Twin Peak

This is directed to J'bo....I am curious what all the fuss is about hemp oil, can you please explain?


Posted by: J'Bo

Quote:
Originally posted by naturalguy
Your calories seem awfully low.
Her calories are low...this is a no carb day and she is competing in 6 weeks...she needs to lose 10% bf.

Thanks for looking out


Posted by: J'Bo

Quote:
Originally posted by Twin Peak
This is directed to J'bo....I am curious what all the fuss is about hemp oil, can you please explain?
i did not want to put all the hemp info here TP...so i created a thread *HEMP*...if you would like anymore information let me know

i usually tell my clients to switch from Flax to Hemp every second month.


Posted by: Jodi

Quote:
Originally posted by shortstuff
Eating Plan starting 8/22/03

fri: no carb
sat: low carb
sun: no carb
mon: low carb
tue: (when bf is scheduled) no carb
wed: high carb
thur: low carb
then next friday start the plan



Posted by: Twin Peak

I'll find that thread, thanks.

The goal is to lose 10% more bf in six weeks? How much dose she weigh now?


Posted by: shortstuff

as of two days, unfortunately weighed at night, 136lbs


Posted by: shortstuff

and I am 5'2"


Posted by: Twin Peak

So your hope is to lose 14 pounds of fat in 6 weeks?


Posted by: J'Bo

The ideal bf% would be 10% and although it is a high goal it is the goal...if she comes in at 12% we would be happy.

Jodi.
I have to rearrange her days because of her bodyfat testing next week.


Posted by: Twin Peak

Why does her schedule affect her bodyfat testing, or rather, vice versa?

Ah, so the goal is 10% BF, not a 10% drop. So what is she now?


Posted by: shortstuff

as of right now I don't know. I am getting tested on Tuesday and as of 4-5 weeks ago, it was measured underwater at 26% and calipers at 24%,


Posted by: J'Bo

we will find out next week.
probably 17-18%

she bloats quite easily and will blow up if i take her from 1000cal to 1700cal. bloating causes her to stress and then she holds even more water.


Posted by: shortstuff

ha ha and i am holding water today


Posted by: hardasnails1973

yes it is highly possbile to lose 14 lbs in 6 weeks . 1-2 lbs a week then blow out 6 -8 lbs of water last week. I agree with j'bo becuase her body is very carb sensitive and blows up an mention of word carbs. The 2 day carb up for her would not be benefical becuae she is not lean enough if she was under 15% I would day yes but to have one carb one day every 7 days should be enough to stroked metabolism and to keep her in fat burning mood.


Posted by: J'Bo

thank you.


Posted by: hardasnails1973

I think that clarifies things : )


Posted by: shortstuff

NO CARB DAYS: MON, WED, FRI
meal one: 5 egg whites, 1 whole egg, 2 tbsp salsa
meal two: 1 scoop of protein, 1 tsp hemp oil
meal three: 4oz chicken breast, 2 cups broccoli, 1 tsp hemp
meal four: 1 scoop protein, 1 tsp hemp oil, cucumbers
meal five: steak and 1 cup lettuce

*2x 2ml clen (pre-meal one and meal three)
*BCAA's= 2 pre-workout, 3 post workout, 3 at bed time
*green tea with 3 meals

LOW CARB DAYS: TUE, SAT
meal one: 5 egg whites, 1 whole egg, 2 tbsp salsa, 1/2 cup oats
meal two: 1 scoop of protein, 1 tsp hemp oil, tomato
meal three: 4oz chicken breast, 2 cups broccoli, 1 tsp hemp, 1/2 cup brown rice
meal four: 1 scoop protein, cucumbers
meal five: steak and 1 cup lettuce

*2x 2ml clen (pre-meal one and meal three)
*BCAA's= 2 pre-workout, 3 post workout, 3 at bed time
*green tea with 3 meals
*100mg r-ALA with meals 1 and 3

HIGH CARB DAYS: THUR, SUN
meal one: 5 egg whites, 1 whole egg, 2 tbsp salsa, 1/2 cup oatmeal, 1/2 grapefruit
meal two: 1 scoop of protein, 1 tsp hemp oil, tomato and cuces
meal three: 4oz chicken breast, 2 cups broccoli, 1 tsp hemp, 3/4 cup brown rice, 1/2 grapefruit
meal four: 1 scoop protein, 3oz yams, 1/2 cup brown rice
meal five: steak, 2 cups of veggies

*2x 2ml clen (pre-meal one and meal three)
*BCAA's= 2 pre-workout, 3 post workout, 3 at bed time
*green tea with 3 meals
*100mg r-ALA with meals 1,2,3 and 4


Posted by: shortstuff

The last two weeks workout plan

Workouts

Arms & Abs (tuesday)
Superset 1: Standing DB Curls: 12, 10, 8, 8
Superset 1: Lying DB Extensions: 12, 10, 8, 8

Superset 2: Incline DB Curls: 3 sets of 8
Superset 2: Standing BB Extensions: 3 sets of 10

Triset: Preacher Curls: 3 sets of 8
Triset: Dips: 3 sets of 12
Triset: DB Kickbacks: 3 sets of 10

Triset: Crunches: 3 sets of 30
Triset: Seated Leg Tucks: 3 sets of 30 reps
Triset: Seated Medicine Ball Twists: 3 sets of 15 per side


Legs (wednesday)
Smith Machine Low Squats: 12, 10, 8, 6
High and Narrow Leg Press: 12, 10, 8, 6

Superset 1: BB Squats: 3 sets of 10
Superset 1: Leg Extensions: 3 sets of 10

Superset 2: DB SL Deads: 3 sets of 10
Superset 2: Lying Leg Curls: 3 sets of 10

Seated Calf Raises: 3 sets of 15


Shoulders & Abs (friday)
Superset 1: DB Press: 10, 8, 12, 6
Superset 1: Seated DB Laterals: 10, 8, 12, 6

Superset 2: Front DB Laterals: 3 sets of 8
Superset 2: Bent Over Cable Laterals: 3 sets of 8

Superset 3: Upright BB Rows: 3 sets of 8
Superset 3: Lying Side Laterals: 3 sets of 8

Triset: Rope Crunches: 3 sets of 30
Triset: Plank Holds: 3 sets of 45 sec
Triset: Decline Crunches: 3 sets of 15


Chest & Back (sunday)
Superset 1: Smith Machine Flat Bench Press: 12, 10, 8
Superset 1: Wide Grip Pulldowns: 12, 10, 8

Superset 2: Incline DB Press: 12, 10, 8
Superset 2: Close Grip Pulldowns: 12, 10, 8

Superset 3: Swiss Ball Pullovers: 3 sets of 10
Superset 3: Bent Over BB Rows: 3 sets of 8


Posted by: J'Bo

Sunday Aug.24th (chest & back)
Cardio: 25min in am

superset 1: palms in chins: 4 sets of 10reps
superset 1: pushups: 4 sets of failure

superset 2: bent-over cable rows: 4 sets of 8reps
superset 2: db incline flyes: 4 sets of 12reps

triset 1: seated rope cable rows: 4 sets of 10reps
triset 1: cable crosses: 4 sets of 12reps
triset 1: wide grip overhand chins: 4 sets of 6reps

Monday Aug.25th
Cardio: 25min in am

Tuesday Aug.26th (arms and abs)

Rope Pulldowns: 4 drop sets until failure

superset 1: cable curls: 3 sets of 12reps
superset 1: rope hammer curls: 3 sets of 12reps

triset 1: dips: 3 sets of 10reps
triset 1: lying bb extensions: 3 sets of 12reps
triset 1: db kickbacks: 3 sets of 8reps

triset 2: decline 15lb crunches: 3 sets of 15reps
triset 2: reverse crunches: 3 sets of 15reps
triset 2: standing rope crunches: 3 sets of 20reps

Wednesday Aug.27th
Cardio: 25min in am

Thursday Aug.28th (legs)

superset 1: leg extensions: 3 sets of 12reps
superset 1: bb narrow squats: 3 sets of 10reps

superset 2: hack squats: 3 sets of 10reps
superset 2: seated leg curls: 3 sets of 12reps

superset 3: db plie squats: 3 sets of 10reps
superset 3: adductors: 3 sets of 15reps

Friday Aug.29th
Cardio: 45min

Saturday Aug.30th
REST

Sunday Aug.31st (shoulders and abs)
Cardio: 25min in am

triset 1: seated bb military press: 4 sets of 8reps
triset 1: seated db laterals: 4 sets of 8reps
triset 1: bent over rears: 4 sets of 8reps

superset 1: db front raises: 3 sets of 10reps
superset 1: upright db rows: 3 sets of 12reps

triset 2: roman chair tuck raises (hold for 4 sec): 3 sets of 10reps
triset 2: v-sits off bench (out for 15sec in 5sec): 3 sets of 10reps
triset 2: plank holds: 3 sets of 45sec






Posted by: shortstuff

oh my goodness i am going to die and love doing it I am freak, like my little leg gal YEAH!!!! Thank you!!!


Posted by: J'Bo

i got tired typing that baby out
shouldnt you be doing cardio shorty?


Posted by: shortstuff

8/23/03

Shoulders & Abs (friday)
Superset 1: DB Press: 10, 8, 12, 627.5lbs, 27.5, 22.5lbs, 22.5
Superset 1: Seated DB Laterals: 10, 8, 12, 67.5lbs, 7.5lbs, 5lbs, 5lbs

Superset 2: Front DB Laterals: 3 sets of 815lbs, 12.5, 12.5/10
Superset 2: Bent Over Cable Laterals: 3 sets of 810lbs x 3 sets

Superset 3: Upright BB Rows: 3 sets of 840lbs x 3
Superset 3: Lying Side Laterals: 3 sets of 83x5lbs

Triset: Rope Crunches: 3 sets of 30 90lbs
Triset: Plank Holds: 3 sets of 45 sec
Triset: Decline Crunches: 3 sets of 15



AHHHHHHHHHH MY SHOULDERS AND MY ABS HURT!!!!!!!!!!!


Posted by: shortstuff

8/23/03 Food

9:00am-5 whites, 1 whole, 2tbsp salsa, 1/2c oats
12pm-4oz chicken, 1/2c brown rice, 2c brocolli
(Train)
2pm-1 scoop protein, 1tsp hemp, tomato
5pm-1 scoop protein, 1 tsp hemp
8pm-4oz steak, 1c lettuce


Posted by: shortstuff

Adding to J's schedule, Monday, Wednesday and Saturday are tanning days and posing 30 minutes a day.


Posted by: J'Bo

how you feeling today shorty?
you liken the carbs?


Posted by: shortstuff

i am feeling great, but still get wiped out after a good workout. Yes the carbs are great, going to suck tomorow


Posted by: Jenny



That's all I'll say, cause I'm not allowed to whore




Posted by: J'Bo

Jenny is so funny :evil;

Shorty...just think about all the food on the high carb days


Posted by: shortstuff

I just had my eggs and I want more but it is ok, i love my protein i get to eat in three hours


Posted by: shortstuff

Food for 8/24/03

8:30am: 5 egg whites, 1 whole egg, 2 tbsp salsa
11:30am: 1 scoop of protein, 1 tsp hemp oil
2:30pm: 4oz chicken breast, 2 cups broccoli, 1 tsp hemp
5:30pm: 1 scoop protein, 1 tsp hemp oil, cucumbers
8:30pm: steak and 1 cup lettuce


Posted by: J'Bo

Quote:
Originally posted by shortstuff
I just had my eggs and I want more but it is ok, i love my protein i get to eat in three hours
feel the same way about bagels and ice cream


Posted by: shortstuff




Posted by: J'Bo




Posted by: shortstuff

8/24/03 Workout

Cardio: 25min in am on incline treadmill 12%-15% incline

superset 1: palms in chins: 4 sets of 10reps 4sets with assist 5,6,7,8
superset 1: pushups: 4 sets of failure15,14,15,12

superset 2: bent-over cable rows: 4 sets of 8reps100lbs, 100lbs, 110lbs
superset 2: db incline flyes: 4 sets of 12reps3x20lbs

triset 1: seated rope cable rows: 4 sets of 10reps60lbs, 60lbs, 50lbs, 50lbs
triset 1: cable crosses: 4 sets of 12reps40lbs, 40lbs, 30lbs, 30lbs
triset 1: wide grip overhand chins: 4 sets of 6repsassist= 11, 12, 12, 12


Posted by: shortstuff

and if you tell me it is ben and jerry's i may have to throw away your chocolate and peanut butter cookies


Posted by: J'Bo

no no no i am not eating ice cream silly...bagel and eggs.

pam can you do your weights and cardio in the am?


Posted by: shortstuff

yeah on the weekends i can, in the week maybe, i would have to try.


Posted by: shortstuff

never tried doing AM weights.


Posted by: shortstuff

if i were to do weights and cardio in the AM would that mean eat one meal then train or go on an empty stomach???


Posted by: shortstuff

8/25/03

25 minutes AM cardio on the treadmilll at increasing incline starting at 12% to max incline at 15%, was sweating like a pig

6:30am: 5 egg whites, 1 whole egg, 2 tbsp salsa, 1/2 cup oats
9:30am: 1 scoop of protein, 1 tsp hemp oil, tomato
12:30pm: 4oz chicken breast, 2 cups broccoli, 1 tsp hemp, 1/2 cup brown rice
3:30pm: 1 scoop protein, cucumbers
7pm: steak and 1 cup lettuce

suppossed to be a nice night so I think I may go roller blading or for a walk


Posted by: naturalguy

Quote:
Originally posted by shortstuff
if i were to do weights and cardio in the AM would that mean eat one meal then train or go on an empty stomach???
Do not try to train in the AM on an empty stomach, this is a great way to lose muscle, you have just gone 8-10 hours without any food, your already eating extremely low calories and way to low carbs.


Posted by: shortstuff

this is all taken care of this was a non carb day talking LOL


Posted by: J'Bo

Quote:
Originally posted by naturalguy
Do not try to train in the AM on an empty stomach, this is a great way to lose muscle, you have just gone 8-10 hours without any food, your already eating extremely low calories and way to low carbs.
She is only to do cardio on an empty tummy. Lifting sessions should be done with food in the tummy.


Posted by: Twin Peak

Why?


Posted by: shortstuff

why what?


Posted by: Twin Peak

Quote:
Originally posted by J'Bo
She is only to do cardio on an empty tummy. Lifting sessions should be done with food in the tummy.
Why this.


Posted by: Twin Peak

Just curious as to reasoning.


Posted by: hardasnails1973

food in stomach means breakfast wait 1.5 -2 hours then train !!


Posted by: J'Bo

so she doesnt puke and has energy to lift...she cant wake up after not eating for 10 hours and do a 1.5 hour workout.


Posted by: shortstuff

ok people i know this, no arguing in my journal


Posted by: JB_427

Hey shorty. your sweatin' good!!


Posted by: shortstuff

hey hottie, nice arms hmmmmmmm bad thoughts


Posted by: JB_427

bad thoughts huh? Well today is the day to have em.. I depressed today. Its so nice out and smelling like fall is coming soon... Winter... the fireplace snuggly season with no one to snuggle with!! especially up in Syracuse..


Posted by: J'Bo

well i am with you on that too...nothing better then snuggling in winter...especially when its -45 k now i am depressed.

jb have you ever thought of maybe being with a "good for now" rather than "good forever" guy? thought has crossed my mind lately


Posted by: shortstuff

hey NEVER SETTLE, only bad things come from that


Posted by: djrx06

Y r you depressed, Jbo?


Posted by: djrx06

Quote:
Originally posted by JB_427
bad thoughts huh? Well today is the day to have em.. I depressed today. Its so nice out and smelling like fall is coming soon... Winter... the fireplace snuggly season with no one to snuggle with!! especially up in Syracuse..
Don't think like that.....that someone can pop up anyday, you never know.....Just have to be patient.....


Posted by: shortstuff

GO DJ!!!!!! Love the advice!!!!!!!


Posted by: J'Bo

SS...your right nothing comes out of settling...but what if you decide to settle just to get some company every once in a while?

DJ...just down is all...its rainy and i want to be at home and doing something i love...going down to 12 this week and that means snow is coming and my fun time is over...just need some hugs and kisses from someone i care about is all


Posted by: shortstuff

I wanna cuddle


Posted by: J'Bo

i think that you all need to seriously come to Banff in Jan for my Birthday and we can all snuggle.....we can call it a Love Bed


Posted by: shortstuff

hey don't forget my birthday


Posted by: hardasnails1973

better be a big bed to fit my fat ass LOL


Posted by: djrx06

J'bo has got a good idea.......


Posted by: djrx06

Quote:
Originally posted by shortstuff
GO DJ!!!!!! Love the advice!!!!!!!

You know wassup hun.....


Posted by: shortstuff

ha ha i do know.............


Posted by: J'Bo

Quote:
Originally posted by hardasnails1973
better be a big bed to fit my fat ass LOL
who said that you were invited...big ass

love beds are funnnnnnnnnnnnnnnnnnnnnn


Posted by: shortstuff

i am going to start saving as soon as this dang show is done and i have money again


Posted by: JB_427

OMG - I would LOOOOVE a love bed... A love bed and a love bug...

And J - I always think "good for now".. Thats why Im in this mess in the first place.. I never think good forever. And now that Im thinking it, I threw them all away..

cuddle?? whats that?


Posted by: shortstuff

Sorry i will hush now


Posted by: JB_427

I'll live through you and your man shorty..


Posted by: shortstuff

ha ha two days and counting, going to nap on the plane for a lte night


Posted by: JB_427

jealous... jealous ...jealouss...


Posted by: shortstuff

Sorry


Posted by: JB_427

shorty, everyone always manages to whore wherever you have a journal open dont they??


Posted by: shortstuff

you know i think I should put a white flag up and surrender to whoring, cause I do it too


Posted by: JB_427

you never realize how much you have to talk about until your journal is three pages longer than it was five minutes ago huh?


Posted by: J'Bo

stop it you whores....whore hangout.------------------>


Posted by: JB_427




Posted by: hardasnails1973

Jb_427 will be in NYC in eastern USAS in nov week before nationals : )


Posted by: J'Bo

you guys PLEASE PLEASE stop whoring this journal up i cant monitor a damn thing when there is all this crap in here.
that includes me.


Posted by: hardasnails1973

can whore in mine LOL Time to eat before I bite another cleints head off. If i'm snappy appologize guys


Posted by: J'Bo

at least you recognize that your being a bitch


Posted by: djrx06

K Bye......


Posted by: djrx06

Morning SS......



Posted by: shortstuff

Wow you beat me to it, hello I am ready to nap already lol


Posted by: shortstuff

8/26/03 No Carb Day

6:15am: 5 egg whites, 1 whole egg, 2 tbsp salsa
9:15am: 1 scoop of protein, 1 tsp hemp oil
1:15pm: 4oz chicken breast, 2 cups broccoli, 1 tsp hempTrain
4:15pm: 1 scoop protein, 1 tsp hemp oil, cucumbers
Shopping for clothes to go to cali
8:00pm: steak and 1 cup lettuce


Posted by: shortstuff

8/26/03 Lunch Time Arm and Ab workout

5am 25 minutes elliptical cardo and was sweating like a pig when I left

Rope Pulldowns: 4 drop sets until failure
1st-70lbs and down to 20lbs OMG!!!!!!!
2nd-60lbs and down to 20lbs
3rd & 4th-50lbs and down to 20lbs

superset 1: cable curls: 3 sets of 12reps50lbs, 40lbs, 30lbs
superset 1: rope hammer curls: 3 sets of 12reps50lbs, 40lbs, 30lbs

triset 1: dips: 3 sets of 10repsNO ASSIST FOR ALL THREE!!
triset 1: lying bb extensions: 3 sets of 12reps30lbsx 3 and could not finish last set only got to 11
triset 1: db kickbacks: 3 sets of 8reps12.5, 12.5, 10lbs

triset 2: decline 15lb crunches: 3 sets of 15reps
triset 2: reverse crunches: 3 sets of 15reps
triset 2: standing rope crunches: 3 sets of 20reps

AND J I friggin almost doing these, they hurt so bad!!!!!!!!!


Posted by: J'Bo

i wanta go shopping too i woke up at 4am and ate and then went to bed for an hour then to train for 1.5 hours then to work...you proud shorty? plus i got to 70lb pulldowns


Posted by: shortstuff

were those rope pulldowns, holy cow chica, you are getting super strong. I need to go shopping, I finally am letting myself afer three years slowly, but i got so many summer clothes I need to start getting fall and winter clothes Plus I need a cut outfit to out in down in cali


Posted by: J'Bo

a cut outfit? or cute outfit you dieters
those were v-bar pulldowns yep. i am strong cause i now weight 145 i need to go buy clothes cause i dont fit into anything.
hey wheres han? he ok?


Posted by: shortstuff

I don't know, he may working, I don't know, yes a cute outfit. Ok you weigh ten more pounds them me so shut it missy!!!!!!!


Posted by: naturaltan

Quote:
Originally posted by J'Bo
... i am strong cause i now weight 145
holy cow ... I might need to gain a few pounds


Posted by: J'Bo

no i need to drop a few trainer wants me to get to 150lbs though


Posted by: shortstuff

yikes


Posted by: hardasnails1973

150lbs quality not quanity !!


Posted by: shortstuff

Still....................YIKES


Posted by: hardasnails1973

advantages for working out in the morning


1. can actually gain lean muscle mass alot easier and drop weight alot quicker.

2. can take advantage of carb tampering so you can get into fat burning mode alot faster without worrying about carbs being stored as fat.

3. have rest of day to do what you want
4. gives you energy boots rest of the day.

5. for time convience 40 minutes weight training followed by 30 minutes of cardio 4-5 days a week would be optimum for a woman trying to lean out.

6. lets trips to gyms and less laundry ansd showers


Posted by: JB_427

Quote:
Originally posted by J'Bo
a cut outfit? or cute outfit you dieters

Hey shorty! no whoring in here today huh?


Posted by: shortstuff

nope, j at all the whores LOL


Posted by: JB_427

psst.. J's not here!


Posted by: hardasnails1973

I don't whore I just Gig LOL


Posted by: shortstuff

gig????


Posted by: hardasnails1973

whoring = female
gigging = male


Posted by: shortstuff

wow that is a new word for me today.


Posted by: J'Bo

he is no gig...itd jig as in jigalo

ok i am a confessed whore...you just cant do it without me

shut it HAN! i am trying my best....never seen you diet for 8 straight months...SO SHUT IT

i am lifting heavier then ever that means i must be gaining some muscle...plus i still have abs

that was for HAN.

shorty when you going?


Posted by: shortstuff

I just got back, I hit 70lbs on my first set for my drop set for push downs


Posted by: shortstuff

HIGH CARB DAYS 8/27/03

7:00am: 5 egg whites, 1 whole egg, 2 tbsp salsa, 1/2 cup oatmeal, 1/2 grapefruit
10:00am: 1 scoop of protein, 1 tsp hemp oil, tomato and cuces
1:00pm: 4oz chicken breast, 2 cups broccoli, 1 tsp hemp, 3/4 cup brown rice, 1/2 grapefruit
4:00pm: 1 scoop protein, 3oz yams, 1/2 cup brown rice
7:00pm: steak, 2 cups of veggies


OMG I thought I would be so excited for this day, and I love the food and all, but this is so much food!!!!! My little tummy had shrank so much that it gets poofy and bloated eating but I am loving the food

Oh and no gym today but 25 minutes AM cardio on the elliptical and I went tanning


Posted by: Stacey

LOOKING AWESOME GIRL!!!!!!!!!!!!!!!

What does Hemp oil taste like??


Posted by: naturaltan

SS ... did you ever get your bf% measured?


Posted by: shortstuff

Ok yeah I did and I am way excited, I dropped upwards or more then 4% in four weeks and I lost 4.5 pounds in the last 5 days!!!!!!!!!!!!

And by the way this may be more food at one time but I eat and two hours later I am freaking starving!!!!!!!!!!!!!! Stacey I have been to say hi to you today Your days are so cute I love reading your notes and between you and hiker you make me smile. Love you too NT


Posted by: hikerchick

Hey there cutestuff! (that's your new name ) I bet tanning felt good this morning, it's kind of chilly here today. I went for a hike in Forest Park with a friend it was so fun!

Your meals are looking great. Can you send me some of your motivation please? Maybe drop it by on your way home? I think I need something to train for...


Posted by: naturaltan

Quote:
Originally posted by shortstuff
Ok yeah I did and I am way excited, I dropped upwards or more then 4% in four weeks and I lost 4.5 pounds in the last 5 days!!!!!!!!!!!!

And by the way this may be more food at one time but I eat and two hours later I am freaking starving!!!!!!!!!!!!!! Stacey I have been to say hi to you today Your days are so cute I love reading your notes and between you and hiker you make me smile. Love you too NT
4% is great! Good work!!

:blush: ... thank you


Posted by: hikerchick

Wow! That's so great about your bodyfat


Posted by: shortstuff

oh your motivation is my motivation too, a trip to Europe and time spent with the loved ones you guys are all so wonderful


Posted by: sawheet

Hey SS, from you number one east coast fan


Posted by: shortstuff

Thanks sawheet!!!!! Sorry been so quiet, busy day at work again, but is good, keeps my mind off leaving.


Posted by: Stacey

awww thank you honey! I don't get online as much as I use to...but try to report As much as I can!!!

Congrats on the bodyfat drop!!! Thats AWESOME~ YOU ROCK!!

I'm hungry tooooo between meals.. its sooo bad.. I have to chew gum (which I no is bad) its sugarfree but still!~! Better than eating something Bad I would regret!

Take care cutie!


Posted by: hardasnails1973

Congrats, pam
Just took a while to get your stubburn body moving and now you are on your way


Posted by: djrx06

Work it, SS!!!!


Posted by: J'Bo

you know what i think of you hun :


Posted by: sawheet

Word!


Posted by: shortstuff

Ok you guys all rock

Low Carb Day- NO BLOATING FROM YESTERDAY!!!!

9am- 5 whites, 1 whole, 1/2c oatmeal
12pm-1scoop protein, 1 tsp hemp, tomato
3pm-4oz chicken, 1/2c brown rice, 2c brocolli, 1 tsp flax
7pm-4oz steak, lettuce
10pm-1 scoop protein, cucmbers


Posted by: shortstuff

8/28/03 Leg Day

superset 1: leg extensions: 3 sets of 12reps
superset 1: bb narrow squats: 3 sets of 10reps

superset 2: hack squats: 3 sets of 10reps
superset 2: seated leg curls: 3 sets of 12reps

superset 3: db plie squats: 3 sets of 10reps
superset 3: adductors: 3 sets of 15reps


Posted by: naturaltan

no ... you rock SS!


Posted by: shortstuff

not without the suppot and motivation from you guys, seriosly, i think i would have lost my mind by now without you guys


Posted by: Stacey


I agree woman-- you totally Rock!!! What date is your comp again? End of october right???

hope your having a great day!


Posted by: naturaltan

Quote:
Originally posted by shortstuff
not without the suppot and motivation from you guys, seriosly, i think i would have lost my mind by now without you guys
it's funny how this group grows on ya

If you do something stupid, there's enough friends here that something one of them says hits where it needs to and things get straightened out.


Posted by: shortstuff

It is amnazing how what I do and how I feel matters when I am typing on this board. I lvoe it, I feel as if I know some of you so well and I can't wait to get to know you all so much more. It is amazing to me how close knit everyone here. I love it!!!!!!


Posted by: SVEN73




Posted by: Ashtyn

omg, you make me feel like eating the way you do LOL i feel so dirty compared to you LOL


Posted by: djrx06

Psssst...... SS..... How you doin?


Posted by: shortstuff

I am bored outa my skull, i am sitting in a 4500 square foot houe all alone and it is perfectly sunny outside and no one to go outside with otherwise I am golden, how are??


Posted by: naturaltan

Quote:
Originally posted by Ashtyn
omg, you make me feel like eating the way you do LOL i feel so dirty compared to you LOL
she said .................. dirty .................. ..............


Posted by: SVEN73

SS, Get out & build that base tan.......


Posted by: shortstuff

Ok I lied, I may not be bloated, but my legs are so pumped, I put on my shorts to go for a walk, and they are so pumped and my arms are too, from all those carbs yesterday, no bloat but pumped, all of me.


Posted by: SVEN73

-GOTTA LUV THAT!!!


Posted by: sawheet

Way to go SS!!!


Posted by: J'Bo

great to here about you not being bloated with the carbs from yesterday hun...thats exactely what we want...full but not bloated. Your doing awesome and are on a great roll...next week we may add a bit more cardio...but we will see.


Posted by: sawheet

Even when she is nor feeling well, words of encouragment from the mentor to the student........I am welling up!! Lova ya both, SS, Jbo!!!!


Posted by: SVEN73

Morn SS, Early w/o...keep enjoyin' SF & "ALL" it has 2 offa'..


Posted by: J'Bo

sawheet your so dramatic hun


Posted by: hardasnails1973

I'm glad some one is motivated becuase I'm losing mine. Last night it just felt like I was going thorugh the motions of the work out even though I'm stronger then I ever been I just don't feel like i'm were i want or need to be and its coming fast too.


Posted by: J'Bo

why dont we hop over to your journal and chat about it


Posted by: shortstuff

8/29/03 No Carb Day

9:45am: 5 egg whites, 1 whole egg, 2 tbsp salsa
12:45pm: 1 scoop of protein, 1 tsp hemp oil
3:45pm: 4oz chicken breast, 2 cups broccoli, 1 tsp hemp
6:45pm: 1 scoop protein, 1 tsp hemp oil, cucumbers
9:45pm: steak and 1 cup lettuce

45 minutes cardio in the AM on a stairmaster


Posted by: J'Bo

morning beautiful.


Posted by: shortstuff

hiya hottie


Posted by: J'Bo


I NEED SEX just cheap plain old sex


Posted by: J'Bo

jk...i just need a hug


Posted by: Ashtyn

Quote:
Originally posted by naturaltan
she said .................. dirty .................. ..............
LOL im sooo serious. shortstuff is a big inspiration LOL


Posted by: Stacey

Quote:
Originally posted by shortstuff
It is amnazing how what I do and how I feel matters when I am typing on this board. I lvoe it, I feel as if I know some of you so well and I can't wait to get to know you all so much more. It is amazing to me how close knit everyone here. I love it!!!!!!
HEY I totally Agree with you girl!! I am closer to some of the people on here than I am with my inperson friends..
and want to become closer with lots other!


Posted by: Stacey

And I'm with Ashytn -- I totally admire SS!!


Posted by: J'Bo

me too


Posted by: Ashtyn

Quote:
Originally posted by J'Bo

I NEED SEX just cheap plain old sex
LMAO everywhere i go the girls are in heat LOL - that makes life tough for an innocent lass like me. LOL yea right


Posted by: J'Bo

innocent lass huh if your friends with my in-heat-JB then i know thats a crock of ka ka. right JB


Posted by: djrx06

Quote:
Originally posted by Ashtyn
LMAO everywhere i go the girls are in heat LOL - that makes life tough for an innocent lass like me. LOL yea right
No complaints over here........

J'bo -- Are you serious? Cheap sex is all you need?


Posted by: shortstuff

OMG I go do cardio, at and lay outside for while and you all whore up a storm in here LOL J we all need cheap hot sex, everyone does. even me


Posted by: J'Bo

i was joking...i can give myself cheap sex i just need a little lovin is all well iam not feeling well so i am heading home for the day...will chat with you later this evening. loves hun.


Posted by: shortstuff

ok bye hottie


Posted by: J'Bo

Monday Sept.1st (chest & back)
Cardio: 25 min HIIT on bike

superset 1: V-Bar Pulldowns: 4 sets of 10reps
superset 1: Pec Dec: 4 sets of 10reps

superset 2: Bent-Over DB Rows: 4 sets of 8reps
superset 2: DB Flat Flyes: 4 sets of 12reps

triset 1: Seated V-Bar Rows: 4 sets of 10reps
triset 1: Incline Smith Press: 4 sets of 12reps
triset 1: Wide Grip Lat Pulldowns: 4 sets of 6reps

Tuesday Sept.2nd
Cardio: 35min on high incline tread

Wednesday Sept.3rd (arms and abs)

Bench Dips w/ plate: 4 sets until failure

superset 1: Long Bar Curls: 3 sets of 12reps
superset 1: DB Hammer Curls: 3 sets of 12reps

triset 1: Rope Pulldowns: 3 sets of 10reps
triset 1: Lying Cable Extensions: 3 sets of 12reps
triset 1: DB Kickbacks: 3 sets of 8reps

triset 2: Decline 15lb Crunches: 2 sets of 20reps
triset 2: Reverse Decline Crunches: 3 sets of 15reps
triset 2: Kneeling Rope Crunches: 3 sets of 20reps

Thursday Sept.4th
Cardio: 35min HIIT on cross trainer

Friday Sept.5th (legs)

superset 1: Low Smith Squats: 3 sets of 12reps
superset 1: Lying Leg Curls: 3 sets of 10reps

superset 2: Adductors: 3 sets of 15reps
superset 2: Walking Lunges: 3 sets of 8reps

superset 3: Leg Press: 3 sets of 10reps
superset 3: Hack Sqauts: 3 sets of 10reps

Saturday Sept.6th (shoulders and abs)

triset 1: Seated Smith Military: 2 sets of 10 reps
triset 1: Seated DB Laterals: 2 sets of 10 reps
triset 1: Bent Over Laterals: 2 sets of 10 reps

triset 2: DB Overhead Shoulder Press: 2 sets of 10 reps
triset 2: Standing DB Laterals: 2 sets of 10 reps
triset 2: Lying Incline Laterals: 2 sets of 10 reps

triset 3: Front DB Raises: 2 sets of 10 reps
triset 3: Seated Cable Rear Laterals: 2 sets of 10 reps
triset 3: DB Shrugs: 2 sets of 10 reps

Megaset: 2 sets
15 lb swiss ball crunches: 15reps
15 lb decline crunches: 10reps
15 lb oblique raises: 5reps each side
hanging oblique lifts: 5reps each side
decline reverse crunches: 10reps
bench v-sits: 10reps

Sunday Sept.7th
REST

Monday Sept.8th
Cardio: 45 min (20 HIIT on tread, 25 high incline tread)


Posted by: shortstuff

you are wonderful hottie and we may have a dead BF soon if he doesn't pull his head out of his ass.


Posted by: J'Bo

the smell must be aweful in there
just be a little more tolerent then usual cause when it comes closer to comp time we tend to be more edgy.
but then again i am sure its just him


Posted by: shortstuff

well he never say sanything, like oh you look great or oh you are doing so goodf, it is always why why why why, and be careful and do this and telling me oh yuou might want to wear this instead, AHHHHHH, and I am slowly seeing him and his roommate are so selfish it is driving me nuts. Don't get wrong I love the guy but OMG he needs to have to share and work around others mroe often.


Posted by: J'Bo

thats men for yah...period.


Posted by: J'Bo

this belongs in the man bitch thread


Posted by: shortstuff

OK I did my workouts except for today, we just got back from San Fran, long two days and am exhausted but had a great time, so tomorrow will be my AM 25 min cardio and my workout that was scheduled for today. Oh and don't worry I walked around San Fran for like 4 hours today. Ok will post on tuesday. Love everyone


Posted by: J'Bo

i miss you


Posted by: Stacey

Hey honey!! Sorry your bf never said anything about you looking good!!! My Hubby is like that, and it drives me NUTS!!!
I'm sure you look Totally awesome!!!!!




Posted by: SVEN73

SS & Stacey....thought it was just me...if anyone should notice & SAY SO it should be them..


Posted by: J'Bo

i think that the problem with her bf is that he doesnt say anything but she looks great.

we all know she is phenominal though

btw SHORTY I MISS YOU COME BACK NOW darren has had you enough its my turn


Posted by: SVEN73

I agree..that's what I am sayin' our bfs,gfs, husbands, wives & whateva elsa should b the 1st 1s 2 compliment us or atleast verbalize that they notice!


Posted by: shortstuff

OK I am back now!!!!!!!!!!!!!!!!!! Heartpump HI!!!!!!!!!!


Posted by: J'Bo

hi honey...i was almost in tears cause i missed yah so much...gotta smile now ...psst pm.


Posted by: Jenny

Hey SS!

You are doing so great and I am SO proud of you!! I'm sorry Darrens doesn't give you enough compliments, do I need to get over there and kick his ass? I'm sure J'bo would help me



Posted by: shortstuff

OK


Posted by: J'Bo

yes i already have one of my boys heading down there as we speak to give him a little beatin


Posted by: shortstuff

9/1/03 (workout from Sunday)

Cardio: 25 min HIIT on bike then 25 min cardio on elliptical

triset 1: seated bb military press: 4 sets of 8reps - 25lbs, 20lbs, 20, 20
triset 1: seated db laterals: 4 sets of 8reps-5lbs x 4 straight armed
triset 1: bent over rears: 4 sets of 8reps10lbs, 10/5lbs, 5lbs

superset 1: db front raises: 3 sets of 10reps10lbs x 4 sets
superset 1: upright db rows: 3 sets of 12reps15lbs x 3

triset 2: roman chair tuck raises (hold for 4 sec): 3 sets of 10reps
triset 2: v-sits off bench (out for 15sec in 5sec): 3 sets of 10reps
triset 2: plank holds: 3 sets of 45sec


OMG I THOUGHT i was going to die, I was so tired after this workout and then doing HIIT and normal cardio, I was exhausted when I left and looked as if I had been in the shower in my clothes.


Posted by: shortstuff

9/1/03 NO CARB DAY

9am-5 whites, 1 whole, 2tbsp salsa
12pm-1scoop protein, 1tsp flax
3pm-4oz chicken, 2c brocolli, 1tsp flax
6pm-1scoop protein, 1tsp flax, cuces
9pm-4oz steak, 1c lettuce


Posted by: shortstuff

9/2/03 Low Carb Day

5:30am- 5whites, 1 whole, 1/2c oats
9am- 1scoop protein, 1tsp hemp, tomato
12pm-4oz chicken, 1/2c brown rice, 2c brocolli
3pm-1scoop protein, 1tsp hemp, cuces
7pm-4oz steak, 1c lettuce


Posted by: djrx06

you know who?


Posted by: shortstuff

8/28/03 LEG WORKOUT

superset 1: leg extensions: 3 sets of 12reps 3x70lbs
superset 1: bb narrow squats: 3 sets of 10reps3x90lbs

superset 2: hack squats: 3 sets of 10reps3x55lbs
superset 2: seated leg curls: 3 sets of 12reps3x60lbs

superset 3: db plie squats: 3 sets of 10reps3x60lbs
superset 3: adductors: 3 sets of 15reps3x80lbs


Posted by: hikerchick

Hey Shorty! Welcome back to OR! Boys are silly, they just don't realize what we need to hear. Sometimes you have to knock them over the head with a hammer or other heavy object. Maybe a freeweight?


Posted by: shortstuff

He he I start crying and that usually helps or i make him go shopping for like 6 hours


Posted by: J'Bo

ahh the shopping method....i love that one.


Posted by: shortstuff

Yeah they turn around really fast, especially if you go to a store that has a whole floor dedicated to shoes


Posted by: J'Bo

oh and the lingerae stores get them real good...La Senza here has nice solid doors to sneck behind


Posted by: hikerchick

mmmmmmmmmm....shoes.....

I've dragged dh into victorias secret as punishment too, although he doesn't usually feel all that punished when I buy stuff!


Posted by: Jodi

Quote:
db plie squats: 3 sets of 10reps3x60lbs
SS that weight seems high for plie squats. Make sure you are not upping on your toes and that you rest all your weight on your butt. With all your weight on your butt you will find it alot more challenging and it will put more resistance on your abductors and adductor. I can barely do 35lbs with proper form and they hurt like no tomorrow.


Posted by: J'Bo

i agree that weight is REALLY high...i cant even hold a 60lb db for 10reps.


Posted by: shortstuff

I do know that the weights this gym had were totally outa whack and I think I ended up doing 45lbs, I don't remember girls I am sorry. I will have to do them again at my gym with the weights being a bit more consistent and see what happens.


Posted by: shortstuff

9/3/03 No Carb Day

6:30am: 5 egg whites, 1 whole egg, 2 tbsp salsa
9:30am: 1 scoop of protein, 1 tsp hemp oil
12:30pm: 4oz chicken breast, 2 cups broccoli, 1 tsp hemp
3:30pm: 1 scoop protein, 1 tsp hemp oil, cucumbers
7:00pm: steak and 1 cup lettuce


Posted by: shortstuff

9/3/03 Arms & Abs

Bench Dips w/ plate: 4 sets until failure1x25lbs, 3x35lbs 12-14 reps

superset 1: Long Bar Curls: 3 sets of 12repshad to use the cable long bar there were so many freaking people-50lbs, 40lbs, 30lbs
superset 1: DB Hammer Curls: 3 sets of 12reps12.5, 10, 7.5

triset 1: Rope Pulldowns: 3 sets of 10reps60lbs, 50lbs, 40lbs
triset 1: Lying Cable Extensions: 3 sets of 12reps50lbs, 40, 40
triset 1: DB Kickbacks: 3 sets of 8reps12.5, 12.5, 10

triset 2: Decline 15lb Crunches: 2 sets of 20repshad to drop weight on the third set to finish the set
triset 2: Reverse Decline Crunches: 3 sets of 15repsOMG I WANTED TO DIE!!!!!!!!!
triset 2: Kneeling Rope Crunches: 3 sets of 20reps100lbs x 3

I think to day was the day all the tiny and way hot girls were in the gym, made me feel inferior, oh well.


Posted by: djrx06

Morning SS .....



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