Building a Better Bod [Forum Archive]

-->

Pages: 1 2 3

Building a Better Bod

(Click here to view the original thread with full colors/images)

Posted by: J'Bo

I welcome any comments or suggestions, cause they help motivate me to stay on track.

Thanks

Posted by: J'Bo

Tuesday September 2nd, 2003

Back and Biceps7pm workout, 144lbs

Wide Grip Chins: 6x50, 7x60, 6x60
Seated Cable Rows: 8x80, 7x90, 7x90
Reverse Grip Pulldowns: 7x80, 6x80
Hypers: 10, 7

Seated Alternating DB Curls: 10x18, 7x20, 6x20
EZ Bar Preacher Curls: 10x17.5, 10x22.5, 6x22.5
DB Hammer Curls: 7x18, 7x18, 6x18

-chins were very hard cause i am so heavy now
-seated cables were strong
-reverse grips are hard on elbows
-hypers were good but hard
(back is strong but not as heavy as i would have like...but i just got back into training so i did not want to push it)

-db curls were good but not as strong as i would have liked
-preachers...well i hate them
-hammers are getting boring
(need to change up biceps cause its getting boring)

Posted by: J'Bo

Tuesday September 2nd, 2003

Meal one 9am: 6 egg whites, 1 yolk, 1 slice cheese
Meal two 12pm: tortilla, tin tuna, 1 tbsp mayo, celery, cucumber, piece of cheese
Meal three 3pm: 1.5 scoops protein, tomato
Meal four 5:30pm: 1/3 cup oats, 2 tbsp pb
*cheat: 2 caramel rice cakes before gym
Meal five 8:30pm: chicken breast, 1 cup rice, sun dried tomatoes

-wasnt hungry in am
-better to have only one meal before lunch because of shifts
-this way i eat my pre-workout meal
-need more food in meal 3
-need protein in meal 4: mini
-chicken was yummy but need veggies

Posted by: J'Bo

Quote:

Originally posted by hardasnails1973
It looks good
meal3 may want to switch to some thing like chicken and with meal four and add 1 scoop of protein shake and drop the oats and just have the carmel rice cakes instead may be about 30-45 minutes before your workout i seriously cant stomach more tha none shake a day anymore...and i had the rice cakes as a cheat and dont really wanta have them anymore...will have crispey minis once i go shopping though

meal 5 may be want to add some salsa to spice things up alittle bit and have some flavor. the flavor of the sundried tomatoes are good enough for me cause i flavor my rice...make it dirty

What are you working out tonight ? day off, tomorrow is booty and hams

meal post workout don;t worry about it the rice turning to fat it will get stored as glycocegn and not fat adding veggies maybe a good idea to help slow absorption of evrrtthing A nice meal here woudl be your protein pancakes becuase egg whites are alot lighter and may be add sounds ground up flax seeds to sow down the absortion even more ran out of pb and so pancakes arent even an option...plus i am out of egg whites in the carton and i cant stand using real eggs cause they are too fluffy

Posted by: J'Bo

Wednesday September 3rd, 2003

Meal one 10am: bagel, 2 tbsp cream cheese, 5 egg whites, 1 whole egg, slice cheese
Meal two 2pm: tin tuna, 1 tbsp mayo, 1 cup rice, 14 pecans
Meal three 5pm: apple (opps had to run

)
Meal four 8pm: chicken breast, 1 cup mashed potatoes

havent had those is YEARS

-work was crazy busy from the moment i stepped til i had to go do a presentation
-meal one: good
-meal two: was in a presentation and couldnt eat til 2pm...unless it was the pizza that was there...wasnt gonna do that

-meal three was eating while running to train a client

-this day is just screwed up for eatin

Since i have eaten semi good for 2 days all my abs are back

Posted by: J'Bo

Thursday September 4th, 2003

Hams and Booty6pm workout, 145lbs

Lying Leg Curls: 8x50, 7x60, 6x60
BB Squats: 8x45, 8x105, 8x125
Adductors: 10x100, 10x110, 9x120
One Legged Leg Press: 8x90, 7x90, 5x90

-lying leg curls were nice and maxed out
-bb squats were good cause i had a spot but i was too weak for them after the lying leg curls...plus i bruised shoulders from the bar

-adductors were good and strong
-one legged leg press almost killed me...i maxed out and got stuck on every set...so as we speak i am sitting on my ass/ice pack

Posted by: J'Bo

Quote:

Originally posted by hardasnails1973
Excellent

mine are back as well. thats what i wanted to hear Adding the fiber supplement worked like a charm. i still thinking I need more magnesium in diet, i dontgoing to add in 250 mgs a meal to see if that helps. Started started back up again and I'm going to stay with it even in the offseason. What bodybuilder or fitness model never does cardio and looks in conditoin. i dont I think some cardio is neccessary to acheive the conditoining that we require. It bascailly comes down to caloires in vs caloires out that is the basis of what we do. In the long run I'd rather be able to eat more and do alittle more cardio and be healthy as well as my heart.that is what i would rather do too...except in off season

Your workout
Leg curls 3 sets
stiff legged dead lift regular or off the bench 3sets
onelegged legg presses feet high !! 3 sets
lunges smith machines or step ups on bench if you can do them (if they hurt just drop them) 2 sets
cable kick backs with ankle strap 2 sets squeeze and hold
damn i missed this one...just saw workout now...will do it next week though...thanks...need a shoulder,pec, and tri workout now...harder shoudlers and tris and chest last PLEASE

Posted by: J'Bo

i just saw that "if you can do them" part...ha you know how to get me dont you...will be doing those next week for sure

Posted by: J'Bo

mods= take the effin chest out of the workout

i will be training tomorrow morning.
thanks.

Posted by: J'Bo

well this weekend the only thing i trained was my bracioradialis AKA drinking arm

and now i am still hung over and so no workout til tomorrow am...which i am gonna do Quads and Abs...so i need that workout...please

Posted by: J'Bo

Tuesday September 8th, 2003

Quads and Abs 6am workout, 141.5 lbs

Smith Narrow Squats: 10*70, 7*90, 7*90
Leg Press (feet together): 8*200, 7*220, 7*220
One Leg Extension: 7*40, 7*40, 7*40
Adductors: 10*120, 10*130

Decline 25lb Crunches: 15, 15
Rope Crunches: 15*30, 15*40
Plank Holds: 60sec, 60sec (with one alternating leg raise)

-narrow smiths were hard but good
-leg press was killer
-leg extension was hard
-add. need more weight still

-decline crunches

-rope crunches

-planks holds with leg raises

Posted by: J'Bo

Monday September 8th, 2003

Meal one 7:30am: 1.5 scoops protein, 12 cashews
Meal two 10:30am: 6 egg whites, 1 whole egg, 2 tbsp pb, 1 tbsp jam, 1/3 cup oats
Meal three 1:30pm: tin of tuna, 1 cup rice, 12 pecans, 1 tbsp mayo
Meal four 4:30pm: 1 cup fruit, crispey minis, 4 cahsews (opps forgot protein i was so damn tired)
Meal five 7:30pm: chicken breast, sun dried tomatoes, mashed potatos

-perfect meal to have before i leave...will do from now on
-pre made and tasted good
-was hungry but better then other plan
-forgot protein, was beat up and needed to sleep FAST

-mmmmm good

Jenny is a happy little girl today...other than the hangover that is

Posted by: J'Bo

Tuesday September 9th, 2003

Meal one 7:00am: 1.5 scoops protein, 4 cashews, 3/4 peach
Meal two 9:30am: 6 egg whites, 1 whole egg, 2 tbsp pb, 1 tbsp jam, 1/3 cup oats
Meal three 12pm: chicken breast, sun dried tomatoes, mashed potatoes

Meal four 3pm: 1 cup frozen fruit, 1/4 cup cashews, 1.5 scoops protein
Meal five 6pm: 4oz steak, 1 tortillas, 2 tbsp sour cream, peppers, mushrooms
Meal six 9pm: 1/2 cup frozen fruit, 1 scoop protein, 1/4 cup hemp seed nuts

-meal one after workout was ok..almost gagged on shake and peach was too effin HUGE to eat the whole thing
-meal two was good
-meal hungry by meal three and tasted GREAT

Totals
Total: 2392 Calories
Fat: 93 839 35%
Sat: 18 163 7%
Poly: 21 193 8%
Mono: 34 305 13%
Carbs: 180 650 27%
Fiber: 17 0 0%
Protein: 225 900 38%

Posted by: J'Bo

Han...
umm i lost 4 lbs this week

and not doing any cardio at all...carbs are still huge and high and i cheated and had a ton of fat.

Posted by: J'Bo

i know its a good sign but my abs are all poppin out and i want to stay loded to be able to lift heavier. need to calculate my calories and see where they are. plus i am effin starvin here.

Posted by: J'Bo

Wednesday September 10th, 2003

Meal one 7:30am: 1.5 scoops protein, 1/4 cup cashews, 3/4 peach
Meal two 10am: 6 egg whites, 1 whole egg, 2 tbsp pb, 1 tbsp jam, 1/3 cup oats
Meal three 12:30pm: 2 cabbage and chicken wraps, 1 cup of raw veggies and 1 tbsp dressing
Meal four 3:30pm: 1 cup frozen fruit, 1.5 scoops protein
Meal five 6:30pm: crispey minis

tuna
Meal six 9pm: meatballs and mayo

-meal one was better than yesterday thats for sure
-meal two was much needed i was HUNGRY

-meal three mmmm tasty
-meal four blah
-meal five and six were scattered everywhere

Posted by: J'Bo

Thursday September 11th, 2003

Meal one 7:30am: 1.5 scoops protein, 1/4 cup cashews, 3/4 peach
Meal two 10am: 6 egg whites, 1 whole egg, 2 tbsp pb, 1 tbsp jam, 1/3 cup oats
Meal three 12:30pm:

-meal one went down ok only because i was starvin after cardio
-meal two yummy

Posted by: J'Bo

Thanks for more digestion talk

mine is perfect now thanks

I am going to do cardio 20min 1-2 times a week plus one dance class (1.5 hours) once a week. This will keep my legs from exploding more.
Training will be done in the evening only cause eating just doesnt work out if i lift in the a.m. I will have protein and fat only for my last meals if its a non-training day...on training days it will be a complex carb overload

like w.w. pasta, potatos, etc. Most of my meals will be the same from day to day til i get sick of them then i will change them up. Cheat day is going to be Sat or Sun depending upon what is going on. I will make sure that i get plenty of protein on that day. I am going to have my bf% taken in a couple weeks, but i am sure that i already know what it is. There is no way i am eating oatmeal unless its in pb or a pancake form or cookie form

Supplements included: glutamine, creatine, and Trib when i feel frisky

Posted by: J'Bo

i did mention my protein pancakes dodo and i eat them with pb and jam

Posted by: J'Bo

oh i hadent noticed

today: workout noted above (shoulders and tris)
friday: ham and booty
sat: cardio
sun: back and bis
mon: quads and chest
tue: cardio
wed: nuttin
thur: ham and booty
fri: shoulders and tris
sat: cardio
sun: back and bis
mon: i think you get the hint

Posted by: hardasnails1973

friday
lying leg curls
stiff legged dead lifts
smith machine lunges or variation of lunges
feet wide leg presses ducked out wards

Lat pull ups
bentover barbell rows or t bar rows
one armed low rows on pulley
seated rowing machine broken down to 3 part strecth at bottom, pause in middle, squeeze at top revere on way back down as well

standing short bar curls
seated incline curls rotating at bottom and squuezing at top
concetration curls with arm againt back of seat
reverse curls on low cable row

leg extenstion
squats
hacks
if have time
Lower your feet on bottom of plat form on leg press and drop weight very low and do leg presses with feet shoulder width apart (make sure heel are flat and in contact with platform

chest
incline dumbell press
low cable fly from the bottom kneeling infront
dips - 2 sets to failure

need to think about he rest LOL gttig brain dead need my carb up tonight. last carb up for 2 weeks . Sushi on sunday LOL immdeiately after training and cardio LOL (make sure i'm well depeltedto suck up that sushi )

Posted by: J'Bo

dont you learn...sushi is gonna hurt you han...the raw fish is not going to be able to digest.

Posted by: hardasnails1973

THink I will go with chicken parm and spegheeti and a slice of pizza with some soy icecream instead LOL Scratch sushi. other meal is cheaper LOL and more benfical just ake my ALA and i will be fine 1000 mgs LOL

Posted by: J'Bo

now your really gonna puke

Posted by: J'Bo

Saturday September 13th, 2003

10min on stepper after weights

Shoulders and Triceps

DB Laterals: 8*12, 7*15, 7*15
Overhead DB Press: 8*20, 7*25, 7*25
Lying Incline Laterals: 3*8*8
DB Fronts (Against Wall): 7*8, 6*8 (those are bloody hard)

V-Bar Pulldowns: 8*60, 8*70, 8*80
DB Kick backs: 3*8*5
Reverse Grip Pushdowns: 8*50, 8*60, triple drop 6*70, 6*60, 6*50
Close Grip Ups (failure): i had no idea what these were so i scrapped them

Posted by: J'Bo

Well after a couple of weeks on a non-structured diet, i have made mine up. Please note that this is a bulking diet

Cycle: High, Low, High, No repeat

No Carb Day
Meal 1: 1 scoop protein, 1/2 tin tuna, 1tsp mayo
Meal 2: 6 egg whites, 1 whole egg, 4 slices of bacon
Meal 3: chicken breast, 1 cup broccoli
Meal 4: 1.5 scoops protein, 1 tbsp hemp oil
Meal 5: 1 tin tuna, 1 tbsp mayo
Meal 6: 3/4 cup ground beef, 1 cup lettuce, 1 tbsp salsa or 4oz steak and 2 cups broccoli

Calories: 1945
Fat: 66g
Carbs: 20g
Protein: 187g

Low Carb Day
Meal 1: 1 scoop protein, 1/4 cup nuts
Meal 2: protein pancake, apple
Meal 3: tin of tuna, 3/4 cup rice, 1/4 cup pecans, 1/2cup fruit
Meal 4: 1.5 scoops protein, 1 tbsp hemp
Meal 5: 5 egg whites, 1tsp mayo, celery
Meal 6: 2oz dry measurement w.w. pasta, pesto, 4oz chicken, 1/4 cup fruit

Calories: 2361
Fat: 100g
Carbs: 160g
Protein: 209g

High Carb Day
Meal 1: 1 scoop protein, 1/4 cup nuts
Meal 2: protein pancake, apple
Meal 3: grapefruit, 3/4 cup ground beef, 2tbsp salsa, 1/2 cup rice
Meal 4: 1.5 scoops protein, 1 tbsp hemp oil
Meal 5: tin of sardines, onions, tortilla, 1/4 cup fruit
Meal 6: 1/2 cup potatos, chicken breast, sundried tomatoes, 1/2 cup fruit
Meal 7: 1 scoop protein (right before bed)

Calories: 2724
Fat: 109g
Carbs: 191g
Protein: 247g

Posted by: J'Bo

Well i have decided to stick with one workout plan for 3 weeks and then switch it up, so here it is:

Quads and Chest
Low Smith Squats Narrow Stance (4)
Leg Extensions (3)
Narrow Stance Leg Press (3)

Cable Pullovers (3)
Cable Crossovers (3)
DB Flat Press (3)

Back and Biceps
T-Bar Rows (2)
Bent Over Cable Rows (3)
Seated NG Rows (3)
Lat Pulldowns (3)

Cable Curls (3)
Ez Bar Curls (2)
DB Hammers (3)

Hamstrings and Booty
Lying Leg Curls (3)
One Legged Squats (3)
SL BB Deads (3)
Adductors (2)
Plie DB Squats (1)

Shouders and Triceps
Push Presses (3)
Arnold Presses (2)
Standing Lateral Drop Downs (2)
Lying Incline Laterals (2)
Upright BB Rows (3)

V-Bar Pulldowns (3)
DB Kickbacks (2)
Lying Cable Extension (3)
Rope Pulldown Drop Set (1)

Abs
2 trisets of:
25 lbs Oblique Raises (10 each side)
Decline 18lb Crunches (20reps)
Reverse Crunches (15reps)
or
2 trisets of:
Standing Cable Crunches (15reps)
Medicine Ball Iron Crosses (15reps each side)
Plank Holds (1min)

Posted by: J'Bo

Monday September 15th

Quads & Chest & Abs
Low Smith Squats Narrow Stance: 8*70, 8*70, 7*70
Leg Extensions: 8*70, 7*70, 7*70
Narrow Stance Leg Press: 8*200, 8*200, 7*200

Cable Pullovers: 8*10, 7*15, 7*15
Cable Crossovers: 8*30, 8*35, 8*35
DB Flat Press: 8*20, 7*25, 6*25

2 trisets of:
Standing Cable Crunches (15reps) at 40lbs
Medicine Ball Iron Crosses (15reps each side)
Plank Holds (1min)

-smith squats: damn hard as hell

-leg ext: almost barfed
-leg press: couldnt feel legs and got stuck
-pullovers: damn hard
-crossovers: good
-press: heavy and hard

-abs

OUCH

Posted by: J'Bo

Week of September 15-21, 2003

Diet
Mon: High
Tue: Low
Wed: High
Thur: No
Fri: High
Sat: Low
Sun: High

Training
Sun: 2 Hour Bike Ride
Mon: Chest & Quads & Abs
Tue: Back & Biceps
Wed: Rest
Thur: Shoulders & Triceps & Abs
Fri: Ham & Booty
Sat: Boot Camp and Dance Class & Abs
Sun: Rest

Posted by: J'Bo

Monday Sept 15th
-meal one: glad to eat my hemp seeds again

-meal two: took forever to eat...couldnt finish
-meal three: had to have a plum cause there werent any bloody grapefruits in the store

still too much food but gr.beef was good
-meal four: mmm nutty shake

-meal five: this was ALOT OF FOOD

-meal six: ohhhh soooo gooood but i wasnt really hungry (cause i had a jambuster

Posted by: J'Bo

Tuesday September 16th, 2003

Back and Biceps

T-Bar Rows: 8*35, 8*45
One Arm Bent Over Cable Rows: 8*40, 7*50, 7*50
Seated NG Rows: 7*90, 6*90, 7*90
Lat Pulldowns: 7*80, 6*80, 7*80

Cable Curls: 8*50, 7*60, 6*60
Ez Bar Curls: 8*17.5, 7*22.5
DB Hammers: 7*18, 6*18, 6*18

-t-bars could go up in weight....but hurt boobies to lean on pad
-cable rows felt great
-seated rows were nice and heavy
-lat pulls i was done
-cable curls good weight cause bis are kinda sore from chest yest.
-ez bar need to change to long bar cause i am not lifting as much
-hammers ahhh kinda couldnt feel arms by then

so overall great workout

Posted by: J'Bo

Tuesday September 16th, 2003

meal one: mmm pumpkin seeds and almonds

meal two: could not finish it at all
meal three: bored of this
meal four: goes down in 2 sec so cant remember
*bag of nachos cheat

meal five: never going to do this again

eyeballs in my tin of salmon
meal six:

tell you anything?

Posted by: J'Bo

Thursday September 18th, 2003

Shoulders, Triceps and Abs

Push Presses: 8*55, 6*60, 6*60
Arnold Presses: 8*25, 6.5*30, 6*30
Standing Laterals: 7*18, 7*18, 7*18
Lying Incline Laterals: 8*8, 8*8

V-Bar Pulldowns: 8*80, 7*85, 6*90
DB Kickbacks: 8*5, 8*5
Lying Cable Extension: 8*40, 6*50, 8*50

Abs Trisets:
Decline 18lb crunches: 15*18, 15*18
Leg Throws: 15, 15
Swiss Ball Cable Crunches: 15*30, 15*40

-push presses lovem

-arnolds new high

-laterals ok
-lying laterals likem
-pulldowns high
-kickbacks good burns
-cable ext had to find my chi to finish these

-declines need to go up in weight
-leg throws

-ball crunches

Posted by: J'Bo

Saturday September 20th, 2003

Hamstrings, Booty and Abs

Lying Leg Curls: 8*50, 6*60, 6*60
One Legged Squats: 7*90, 7*90, 7*90
SL BB Deads: 10*65, 8*85, 8*100
Adductors: 10*120, 10*130
Plie DB Squats: 10*18

2 trisets of:
25 lbs Oblique Raises (10 each side)
Decline 18lb Crunches (20reps)
Reverse Crunches (15reps)

-leg curls were hard til failure
-squats til failure
-deads used straps can go heavier but some ass was using the squat rack
-add can go heavier
-plie do more next time likem
-abs

but reverses suck...too easy

Posted by: TheGreatSatan

I've seen your pics and don't get how you can improve on PERFECT?

Posted by: J'Bo

far from perfect hun.

Posted by: hardasnails1973

ok j'bo this is what i'm suggesting

1. I like idea of you keeping same workout program for 4 weeks that way it is long enough time to see if changes we made made a difference

2. get body fat measured every 4 weeks so we know which direction we are going and can make adjustments rather see you higher caloires add cardio in to keep you burnining

3. keep variable constant (cardio, weight training programs, eating pattern) less variables changing more we can pin point problem area

4. focus more on whole food during the day time (if possible) and most of supplements centered around your workout . glutemine, bcaas,ect

5 arrange carb intake according to the body part work
chest, back - 2 to 1 carb to proteins post workout

legs- 2 to 1 carbs to protein
arms = 1 :1 ratio
shoudlers 1:1 ratio

if you do cardio afterward weight training carbs can be increased

stick with same programs you are on for now and after 2 more weeks we will access and make changes.

Don;t be so much concern about the weight rather then the stimuuls from the movement and control. Yes you can get stronger no doubt but we are training for fitness not power lfting so we need to focus on hitting area needs to be worked ad broken down. "oh it was too easy" well slow down rep speed then.

Diet wise everything looks fine as long as you are fine with way you look. i would try to get offseason weight to about 150 -155 and hold that so your body gets used to carrying it around and then we will harden up up to 140-142 in contest shape. Just by focusing mainly on power movements and keep cardio to 3 -4 days a week, keeping caloires in check you should be well on your way to achiveing your goal

Posted by: J'Bo

thanks for commenting han.
one thing though.
dont think its possible to get to 150lbs.
i am eating like a horse and i am down to 141lbs now.

i am ok with gaining weight.
like i said before i dont care what it takes, i am getting there

Posted by: hardasnails1973

Anthing is possible if you put your mind to it . YOu know that better then any one else !

Posted by: J'Bo

yes i know that anything is possible...so i will get at it.
however i am eating all these calories and still losing.

just to let everyone know i had to take this week of lifting off because of long long work hours and little sleep.

next week i am back in action.
i am going to see my little sis in calgary next friday til monday

so we are gonna do some training and climbing together

Posted by: J'Bo

Carb Cycle:
Mon=no carbs (cause i have mini cheats on the weekend)
Tue=high
Wed=low
Thur=high
Fri=low
Sat=high
Sun=low

Training Cycle:
Mon=15min stepper in am
Tue=ham and booty and abs
Wed=shoulders and triceps
Thur=rest
Fri=chest and quads and abs
Sat=teach boot camp and have dance class
Sun=back and biceps

Hamstrings and Booty and Abs
One Legged Squats (3)
SL BB Deads (3)
Lying Leg Curls (2)
Plie DB Squats (2)

2 trisets of:
25 lbs Oblique Raises (10 each side)
Decline 18lb Crunches (20reps)
Reverse Crunches (15reps)

Shouders and Triceps
Push Presses (3)
Arnold Presses (2)
Standing Lateral Drop Downs (2)
Lying Incline Laterals (2)
Upright BB Rows (2)

V-Bar Pulldowns (3)
DB Kickbacks (2)
Lying Cable Extension (2)
Rope Pulldown Drop Set (1)

Quads and Chest and Abs
Low Smith Squats Narrow Stance (4)
Leg Extensions (3)
Narrow Stance Leg Press (3)

Swiss Ball Pullovers (3)
Cable Crossovers (3)
DB Flat Press (3)

2 trisets of:
Standing Cable Crunches (15reps)
Medicine Ball Iron Crosses (15reps each side)
Plank Holds (1min)

Back and Biceps
T-Bar Rows (2)
Bent Over One Arm Cable Rows (2)
Seated NG Rows (3)
Lat Pulldowns (2)

Cable Curls (3)
Ez Bar Curls (2)
DB Hammers (2)

Posted by: hardasnails1973

Looks like a solid game plan !!

Posted by: Twin Peak

J'Bo, got your email regarding diet. What are your goals? Over how long a period? And what is your typical day/week?

Posted by: Twin Peak

Quote:

Originally posted by J'Bo
[font=century gothic]Carb Cycle:
Mon=no carbs (cause i have mini cheats on the weekend)
Tue=high
Wed=low
Thur=high
Fri=low
Sat=high
Sun=low

Just saw this. In addition to my questions above, please define each of the types of days, to the extent your differ from my recommendations.

Posted by: hardasnails1973

traditional carb rotations would be

high 250
med 125
low 75
med 125
high 250
med 125
low 75

high - 200
low - 50
low - 50
low - 50
high - 200

low -50
low -50
high -200-225
high 200-225

Next year I will be working with victor numyez from NY (trains victor martinez ) so for me there will be no more guessing games with diet.. I just do what i'm told and will not question him and I'm sure i will be learning alot of new information. he is old school

so many different sequences you can play with
just have to find ont that works for you and you are comfortable with

offseason is for experimentation and knowing your body and seeing what works and does not work. I may skip USAS and go right to nationals. I haven't decided yet !! best advice is 2 try tthings for 2-3 weeks and see how body responds. Taking photos and evalutions every 4 weeks will be long enough to see what results have been produced and what changes need to be made. Personally your diet stay pretty constant and change only slightly. Main purpose is to gain quality offseason and that is done by keeping constant monitoring of self. best of season approach would be some thing like a 45 P 30 carbs and 25% f intake. more so its the amount of caloires taken in that matter. A good palce to start is about 14 times body weight (on a weekly bassis) and hold it there 2 weeks and see what happens then if you are getting to lean up caloires by 150-200 caloires keep all other variable the same (cardio) and make small adjustments

Posted by: J'Bo

Quote:

Originally posted by Twin Peak
J'Bo, got your email regarding diet. What are your goals? Over how long a period? And what is your typical day/week?

goal is to compete at 140lbs and 10% in May 2004. i competed last competition at 134lbs and 10%. right now i am about 145lbs and 18%.

typical day? meaning food or work?

Posted by: J'Bo

Quote:

Originally posted by Twin Peak
Just saw this. In addition to my questions above, please define each of the types of days, to the extent your differ from my recommendations.

Cycle: High, Low, High, No repeat

No Carb Day
Meal 1: 1 scoop protein, 1/2 tin tuna, 1tsp mayo
Meal 2: 6 egg whites, 1 whole egg, 4 slices of bacon
Meal 3: chicken breast, 1 cup broccoli
Meal 4: 1.5 scoops protein, 1 tbsp hemp oil
Meal 5: 1 tin tuna, 1 tbsp mayo
Meal 6: 3/4 cup ground beef, 1 cup lettuce, 1 tbsp salsa or 4oz steak and 2 cups broccoli

Calories: 1945
Fat: 66g
Carbs: 20g
Protein: 187g

Low Carb Day
Meal 1: 1 scoop protein, 1/4 cup nuts
Meal 2: protein pancake, apple
Meal 3: tin of tuna, 3/4 cup rice, 1/4 cup pecans, 1/2cup fruit
Meal 4: 1.5 scoops protein, 1 tbsp hemp
Meal 5: 5 egg whites, 1tsp mayo, celery
Meal 6: 2oz dry measurement w.w. pasta, pesto, 4oz chicken, 1/4 cup fruit

Calories: 2361
Fat: 100g
Carbs: 160g
Protein: 209g

High Carb Day
Meal 1: 1 scoop protein, 1/4 cup nuts
Meal 2: protein pancake, apple
Meal 3: grapefruit, 3/4 cup ground beef, 2tbsp salsa, 1/2 cup rice
Meal 4: 1.5 scoops protein, 1 tbsp hemp oil
Meal 5: tin of sardines, onions, tortilla, 1/4 cup fruit
Meal 6: 1/2 cup potatos, chicken breast, sundried tomatoes, 1/2 cup fruit
Meal 7: 1 scoop protein (right before bed)

Calories: 2724
Fat: 109g
Carbs: 191g
Protein: 247g

Posted by: Twin Peak

That looks pretty good to me.

Since you are bulking now, I'd probably go with a little less fat and some more low GI carbs. Things like oatmeal, fiber one, more veggies, fruit etc.

But if you don't respond well to carbs that should work too. I like the rotation for a bulk.

Posted by: J'Bo

thanks

Posted by: hardasnails1973

with your metabolism as fast as it is. That No carb day should just be kept yo 50 -75 grams complex carbs taken in the morning and after you train and you should have no problem with it being stored as fat. After a cheat day may be sugestable to to lower over all caloires (rather then carbs cut your fat in from oils. ) and it all should level out.

Posted by: J'Bo

Monday September 29th, 2003

Workout

One Legged Squats: 8*90, 7*90, 7*90
SL BB Deads: 8*95, 7*105, 7*105
Lying Leg Curls: 7*50, 6*50
DB Plie Squats: 8*25, 7*30

-squats: needed a warm up
-deads: heavy but used straps
-leg curls: hard...ouch
-plie: felt good

2 trisets of:
-10 reps each side of 25lb obliques
-20 reps of decline 20lbs crunches

Diet

Meal one: 1 scoop protein, 3/4 cup hemp nuts
Meal two: 6 egg whites, 1 egg yolk, 1/3 cup oatmeal, apple, 2 tbsp peanut butter
Meal three: 3/4 cup ground beef, 1 cup rice, 2 tbsp salsa, 1/2 fruit
Meal four: tin of tuna, 1 tbsp mayo
Meal five: 2oz pasta, 1/2 tin of tuna, 3oz chicken, olive oil, apple
Meal six: 1.5 scoops protein, 4 cups of popcorn and a diet coke

Posted by: J'Bo

Tuesday September 30, 2003

Diet

Meal one: 1 scoop protein, 1/4 cup hemp seed nuts
Meal two: 6 egg whites, 1 egg yolk, 1 tbsp pb, 1/3 cup oats, apple
Meal three: 5oz chicken, 1 cup rice, 3/4 cup fruit
Meal four: i was stuck at the salon gettin pretty

Meal five: 5oz chicken, 1 tortilla, 1/4 cup cheese, 1 tbsp sour cream
Meal six: Same as five (opps

better than the doritos i was gonna have)

Posted by: hardasnails1973

if you always get hungry at night time can always go with fat free popcorn instead LOL diet looks pretty good your eating as much protein as I am LOL

Posted by: J'Bo

thanks babe....well i was at the movie gocking over the ROCK again

i saw the movie 2 times last week

hence the popcorn noted above

Posted by: J'Bo

Wednesday October 1, 2003

Workout

T-Bar Rows: 8*35, 8*45, 7*50
Bent Over One Arm Cable Rows: 8*50, 7*50
Seated NG Rows: 8*80, 7*80
Lat Pulldown: 8*70, 7*80
Cable Curls: 8*50, 8*60, 7*70
Ez Bar Curls: 7*27.5, 6*27.5
DB Hammers: 6*18, 6*18

Diet

Meal one: avocado, 1 scoop protein
Meal two: 6 egg whites, 1 egg yolk, 4 pieces of bacon
Meal three: 1 cup rice, 3/4 cup extra lean gr. beef, 2 tbsp salsa, 3/4 cup fruit
Meal four: 5oz chicken, tortilla, 1 tbsp sour cream, 1/4 cup cheese
Meal five: calamari

and a belini (going away party for best friend)
Meal six: 2 cheeseburgers and fries (hey at least i am honest

)

Posted by: hardasnails1973

Must be nice eating that stuff becuase I'm one miserable SOB right now !!

Posted by: Stacey

I'm jealous!! Looks good though J'Bo!!!!

Posted by: hardasnails1973

How are you feeling today ? and did your thing come in the mail : ) Hope all is well its about time to start changing things up now to confuse your body

Posted by: J'Bo

Quote:

Originally posted by hardasnails1973
Must be nice eating that stuff becuase I'm one miserable SOB right now !!

remember when you were bugging me about being able to eat anything :waiting:

Stace... thanks i appreciate the feedback.

thing come in the mail

?

i am doing good however i am forcing myself to eat all this food and i am having issues with creating my high and low carb days...they are just too similar.

instead this is what i am thinking about doing...training and non-training diet days. what do you think?

Wednesday October 8, 2003

meal one: 2 cups skim milk, 1.5 scoops protein, avocado
meal two: tortilla, 1 cup extra lean ground beef, 3 tbsp cheese, 2 hot peppers, celery, radishes, cucumbers, V-Go tomato juice
meal three: 1.5 scoops protein, 1 tsp hemp oil
meal four: tin of tuna, 1 tbsp mayo, 8 crispey mini's
meal five: pasta, 2 tbsp pesto, chicken breast, 1 cup frozen fruit
meal six: banana, 1 scoop protein, 1 tbsp pb

Posted by: hardasnails1973

thats coming up saturday my dear !! All out war !! on food then i have 2 weeks to recoperate. I found going on low fiberous carbs with moderate protein and moderate fat tends to tighten me up very nice and dry me out . I already spilled already from all damn carbs NO MORE Rice cakes and potatoes PEROID . back to good old oatmeal and yam : ) for next day and ahalf then going to just chicken and beef FYI for next year cut out chicken 2 weeks prior and goto fish. Since they should chicken with hormones it could affect your water balnce (so why take a chance ) !!

Posted by: J'Bo

chicken was what dried me out to the bone dear....nothing worked better for my body....even the steak wasnt as effective...geuss this proves that everyone is different

Posted by: J'Bo

Wednesday October 8, 2003

well i tried that crazy ass workout that was posted on the site...made a few adjustments though...i will be doing the workouts all this week to shock my bod and then go on a more reasonable program.

Anterior.Medial Deltoid and Posterior Delt

*all exercises posted together are supersets

military press:4 supersets of 50, 60, 70, 70
incline db laterals: 4 supersets of 10

arnold presses: 4 supersets of 25
db front raises: 4 supersets of 8

db upright rows: 4 supersets of 20
incline rear delt raises: 4 supersets of 5, 5, 5, 8

verdict is that i cant lift my arms to type anymore

Posted by: hardasnails1973

looking really good I told you that you could switch to your mash potatoes provided you don't have fats in there added

Posted by: J'Bo

well i am not eating those tatoes again cause they were terrible. i will give them to my homeless man downstairs from my building and get some red tatoes at lunch.
it has take me amost 1.5 hours to drink this effin 2 scoop shake though

its not that i am hungry its the damn gross taste that makes me gag. rather down the thing with water.
dropping the milk is gonna take me even lower cals though. i am only at 2200 and i am tired as hell with those heavy carbs in the am

Posted by: J'Bo

Thursday October 9, 2003

meal one: 1 cup of potatoes and 1 cup of egg whites (feel like

switching to baked tatoes

)
meal two: 2 scoops protein, 8 nectaurine slices, 1 cup milk (took me forever to bloody eat/drink...cut out milk and get better protein)
meal three: 1 cup gr. beef, tortilla, 1 cubic inch of cheese, hot peppers, tomatoes
meal four: dont even ask
meal five: 2 scoops protein, tin sardines, tortilla (why i ate 64g of protein post workout i have no idea...i do now know that i feel sick

)

crazy mother effin workout...my front delts are DYING from yesterday and now my ass is killing me...feel the lactic acid nausea coming on

4 sets of 3 supersets of 5 reps
a1. smith machine low squats: 50, 70, 90, 90
a2. smith machine lunges: 30, 50, 50, 50

b1. hyper butt lifts
b2. 2 sets of seated leg curls and 2 sets of lying: 60, 70, 40, 40

c1. bb deads: 95x4
c2. bb roman deads: 55x4

*now i am going to take a ben gay bath

Posted by: J'Bo

Friday October 10, 2003

meal one: 1 cup egg whites, 1/3 cup oats, 1 tbsp pb, apple
meal two: 2 scoops protein, apple
meal three: 5oz chicken, 2oz (dry measurement) ww pasta, 1 tbsp pesto
meal four: tin of tuna, 1 tbsp mayo, 16 crispey minis
meal five: 2 pork chops with pineapple, coconut milk, curry, and celery
meal six: ben and jerrys half baked ice cream

meal seven: 2 scoops protein

You arent gonna see a training log for today cause i cant bloody move or sit on the toilet without wanting to scream...NOTE to people...dont do that bloody workout

*now i am going to take a ben gay bath

again

Posted by: shortstuff

Hey hottie I know you are working your butt off (well up) and you are going ot kick butt.

You are such an inspiration to me and I look up to you and envy you in so many ways. You are where I want to be and I am trying my darndest to get where you are

Posted by: J'Bo

thanks alot sweetie i appreciate the encouragment.

Posted by: J'Bo

Sunday October 12, 2003

meal one: 1 cup ground beef, 2 tbsp cheese, hot peppers, tortilla
meal two (post workout): 2 scoops protein, banana
meal three: salmon and rice
meal four: turkey dinner...gooble gooble

3 OVT workouts down and one more to go

4 sets of 3 supersets of 5 reps
a1. bb curls: 27.5
a2. db curls: 12, 15x3

b1. preacher curls: 17.5, 22.5
b2. hammer curls: 12

c1. weighted dips: 25
c2. decline tri extensions: 20

d1. lying ez bar tri extensions: 22.5
d2. rope pulldowns: 50

Posted by: Jill

I notice you eat a lot of ground beef. What types of spices (if any) do you mix with your beef? I enjoy the taco spice that comes in a packages for around $1.50. High in salt though, thats why it tastes so good!

Posted by: J'Bo

i dont put anything in mine cause i mix it with salsa or in a tortilla with peppers. i too found that taco seasoning was too high in sodium. i like to eat things as plain as possible so that when i am dieting down for comps i am not craving taste as much

Posted by: J'Bo

Tuesday October 14, 2003

meal one: 7 egg whites, 1/3 cup oatmeal, 1 tbsp pb, small apple
meal two: 1 cup ground beef, tortilla, 3 tbsp cheese, hot peppers, v-go tomato juice
meal three: 2 scoops protein, 1 cup frozen fruit
meal four (pre-workout): turkey and 8 crispey minis
meal five: 2 scoops protein, banana
meal five: turkey and mashed potatoes

these friggin meals feel like they are for babies now...i think that i need to go and get my blood sugar tested again because i am tired all the time...i ate dinner last night and had a bowl of ice cream and took my sugar level 30 min after i ate and it was still really low at 4.7...i think that my hypoglcemia is back.

Posted by: Jodi R

hey J'Bo

so this is a bulking diet .. do you have a cutting diet journal for me to have a squizz at ? Carb cycling is f'ing difficult !!! no carb days suck !

but ja.. you're an inspriation to me too. definitely want my body fat levels as low as yours.

Posted by: J'Bo

my bf% doesnt stay low dear...thats for comp. only cause it is impossible to maintain that year round. in off season i like to stay around 15-18%. i have a carb cutting journal however its not a carb cycling and i dont recommend it to anyone. when i carb cycled i never even had veggies on no carb days

stricly protein and in my opinion it was easier to follow then having veggies because i knew that nothing could go in my mouth that had carbs other than mayo.

Posted by: J'Bo

Wednesday October 15, 2003

meal one: turkey, tortilla, 3 tbsp cheese
meal two: tortilla, salmon, soup, salad, piece of cake

meal three: turkey, tortilla, cheese
meal four: tuna, mayo, crispey minis
meal five: pork chops

Last OVT workout

4 sets of 3 supersets of 5 reps
a1. db bench press: 20, 25x3
a2. db flat flyes: 12

b1. db incline press: 25
b2. db incline flyes: 12

c1. reverse grip lat pulldowns: 80
c2. one arm bent over cable rows: 30, 40x3

d1. bent-over bb row: 45
d2. seated v-bar row: 70

Posted by: J'Bo

well i am starting to lose weight again and so i have to switch somethings up.

plan:
-eat every 2 hours until 2pm
-train right away when i get home
-start creatine w. glutamine pre and post workouts
-try to cut down on cheese

Posted by: sara

what are crispys minis?

Posted by: J'Bo

they are mini rice cakes with no sugar added.

Posted by: Dale Mabry

I decided to whore in your journal.

"Insert irrelevant post here"

Posted by: J'Bo

cool cause this thread hasent been whored in yet

Posted by: J'Bo

Thursday October 16, 2003

meal one: 4 slices bacon, 1 cup egg whites
meal two: 2 scoops protein (i was sad an did not feel like eating)
meal three: tortilla, 1 cup ground beef, 1/4 cup pineapple, 3 tbsp cheese (still sad)
meal four: 2 scoops pf protein powder, 1 tsp hemp (need it for the hormones) 1/2 cup fruit (need it for the workout)
meal five: tuna, crispey minis
meal six: 5oz chicken breasts, 1 cup mashed potatoes

Hams and Abs

leg curls: 6*50, 7*50, 6*60
DB stiff legged deads: 8*30, 7*35, 7*40
one legged leg press: 6*90, 6*90
glut raises: 2 sets
plie squats

8*20, 7*25, 6*25 (went really low...aprox. 12" off the ground)

2 sets of Triset abs
decline 20lb crunches: 20reps
plank hold: 30sec
decline oblique raises: 10per side

Posted by: Dero

Quote:

Originally posted by J'Bo
cool cause this thread hasent been whored in yet

Well,I won't whore but I read that today is THURSDAY the 16th!!!!
Tomorrow is Friday the 17th!!!!

Posted by: J'Bo

damn i am gettin ahead of myself

thanks

geuss a 4 day work week is still too long for me

Posted by: Dero

No probs,I'm on a 7 day week,this week

Posted by: J'Bo

sucks to be you hun

Posted by: dvlmn666

Quote:

Originally posted by J'Bo
my bf% doesnt stay low dear...thats for comp. only cause it is impossible to maintain that year round. in off season i like to stay around 15-18%. i have a carb cutting journal however its not a carb cycling and i dont recommend it to anyone. when i carb cycled i never even had veggies on no carb days

stricly protein and in my opinion it was easier to follow then having veggies because i knew that nothing could go in my mouth that had carbs other than mayo.

I'm doing it again, but gonna try to add the vegies, but odds are it's not gonna happen. roflmao

Looks like your doing great, sorry to hear bout the being tired all the time. I've had that lately to but I know why, I've been eating like crap. But I'm back to it, started today.

You have some killer workouts.

Posted by: Jill

What kind of crispy minis do you like? How many do you eat at each meal? Those things can be addicting!!!

Posted by: J'Bo

Quote:

Originally posted by dvlmn666
I'm doing it again, but gonna try to add the vegies, but odds are it's not gonna happen. roflmao

Looks like your doing great, sorry to hear bout the being tired all the time. I've had that lately to but I know why, I've been eating like crap. But I'm back to it, started today.

You have some killer workouts.

Yah veggies suck for me too

Great to hear that your back on track hun...you gotta get those pics up

Thanks for the compliements

I love dill and nacho crispey minis....i try and eat only 8 a meal

doesnt always happen

Posted by: J'Bo

Stats from September 16, 2003:
145lbs

neck: 12.5"
chest: 36" good old trib
upper arm: 12.25"
waist: 26.5"
hips: 39" OUCH that hurt
thigh: 23.5"
calve: 14.25"

Stats from October 16, 2003:
144lbs
BF% less than last month def. tighter and leaner

neck: 12.5"
chest: 35.5"
upper arm: 12.25"
waist: 26.5"
hips: 38"
thigh: 23.5"
calve: 14.5"

Posted by: shortstuff

not fair

Posted by: J'Bo

Tuesday October 21st, 2003

meal one: 1 cup egg whites, 1/3 cup oats, 1 tbsp pb, 1 tbsp no sugar added jam
meal two: 5oz chicken, 5 oz mashed potatoes
meal three: 8 crispey minis, tin tuna
meal four: 5 oz chicken, tortilla, 1 tbsp sour cream, 3 tbsp cheese
meal five: 2oz potatoes, 2 scoops protein
meal six: 5oz roast, veggies

push presses: 8*45, 7*55, 6*55
arnolds: 8*25, 6*30, 6*30
incline side lateral: 8*8*3
dumbell frontal raises: 8*8*3

2 trisets of:
rope crunches: 50lbs for 20 reps

med ball: 8lbs for 20 reps
side hanging raises: 10 reps

First time i hit 30lbs for 12 reps

goal is to hit 35lbs

Posted by: sara

Quote:

Originally posted by J'Bo
Carb Dwindling and Pyramiding

my body my schedule:
-wake up at 7am
-metabolism starts going nuts by 9am
-by 3pm my appetite is gone
-train at 5:30pm
-appetite is back after training
-hungry til i go to bed at 11pm

How you know when you'r metabolism is fast bu 9 am? Do you feel different?

Posted by: J'Bo

yes i am hungry as a bear

Posted by: sara

Thanx girl

Posted by: J'Bo

monday october 27, 2003

1: 1/3 cup oats, 1 cup eggs, 1 tbsp pb, 1 tbsp jam
2: 2 scoops protein, 1/2 grapefruit
3: 5oz chicken, 1 cup rice, 1 tbsp olive oil with sundried toms
4: 8 crispey minis, tin of tuna
5: 2 scoops protein, 1.5 cups of pasta, 2 tbsp tom sauce
6: 5oz steak and brocco

Quads and Arms
leg extensions (top pause): 8*50, 7*60, 6*60
smith squats (narrow stance and deep): 8*50, 7*70, 6*90
leg press (narrow stance): 8*180, 8*200, 6*220

long bar curls: 8*45, 6*45, 6*45
seated db curls: 7*18, 6*18, 5*18
tri pushdowns (straight bar): 10*60, 7*70, 7*70
lying cable extensions: 7*40, 6*40, 6*40

leg ext: nice
squats: killer
leg press; highest and hardest pushes ever
long bar curls: good burns
seated db curls: ouch
tri pushdowns: better doing after bis cause i can lift heavy
lying ext: burn baby burn

Posted by: shortstuff

no way is the hotty posting

Posted by: J'Bo

ha ha...yep i got the bug and i am back in business

thursday october 30, 2003

1: protein pancake, pb, 1/2 apple
2: chicken and rice
3: crispey minis and chicken
4: workout
5: mmmmmcd's

Shoulders and Abs
push presses: 8*45, 6*55, 6*55
arnolds: 8*25, 8*25, 6*30
incline side lateral: 7*10, 7*10, 7*10
dumbell frontal raises: 7*10, 7*10, 7*10

Posted by: J'Bo

new workout plan

hams and booty:
trainer postin later

quads and arms:
single leg extension
smith machine squats
leg press
long bar curls
db hammers
drop down pulldowns
lying cable extensions

shoulders:
military press
lying side laterals
standing drop down laterals

chest and back:
incline dumbell presses
dips
lat pull downs to the front
seated bent over rows
one arm cable rows
lat pull ups

Posted by: hardasnails1973

Leg curls 8-10 reps supersetted with stiff legged dead lifts - 4 sets
one legged leg presses 4 sets 10-12 reps
smith machine lunges - 3 sets

Posted by: J'Bo

OMG i might as well

now

Posted by: Rissole

Posted by: J'Bo

hi babe.

gotta go sleep my hangover off. check your pm's

Posted by: J'Bo

Monday November 3rd, 2003

meal one: egg whites, oats, pb, 1/2 sm apple
meal two: 2 scoops protein, grapefruit
meal three: chicken and rice
meal four: crispy minis, tuna
meal five: potato, 2 scoops protein
meal six: hanburger helper

Booty workout
Superset 1: leg curls: 10*60, 8*70*3
Superset 1: stiff legged dead lifts: 8*30, 8*35, 8*40*2
one legged leg presses: 8*90*4
smith machine lunges: 8*50*3

DONT EVEN ASK HOW the workout went

cause i cant feel my legs and my butt is cramping already

Posted by: Sapphire

Quote:

Originally posted by J'Bo
Monday November 3rd, 2003

meal one: egg whites, oats, pb, 1/2 sm apple
meal two: 2 scoops protein, grapefruit
meal three: chicken and rice
meal four: crispy minis, tuna
meal five: potato, 2 scoops protein
meal six: hanburger helper

Booty workout
Superset 1: leg curls (4 at 8-10)
Superset 1: stiff legged dead lifts (4 at 8-10)
one legged leg presses (4 at 10-12)
smith machine lunges (3 at 6-8)

Hamburger helper??? Any hamburgers with it??

GP changed my WO routines.... check out my journal tommorow. I only do cardio today.

MY booty and legs are sooo sore I can hardly walk......

Posted by: hardasnails1973

i just did hamstrings and glutes my self and they are SCREAMING !! so have fun tonight !!

Posted by: J'Bo

great...nice people....trying to phyc me out for tonight

well i will show you all.

psst shaphire...no hamburgers just some helpers

tell GP to bring me some date rolls

Posted by: Sapphire

Quote:

Originally posted by J'Bo
great...nice people....trying to phyc me out for tonight

well i will show you all.

psst shaphire...no hamburgers just some helpers

tell GP to bring me some date rolls

I will talk to GP about the date rolls Sweetie, if HE won't get them to you , I will!!

Kick some butt in the Gym Hot stuff!! I don't do legs again til Wednesday..

Hopefully I will be able to walk by then....

Posted by: J'Bo

i know what you mean about not being able to walk...soon i will need to put the fuzzy toilet seat back on from this workout above.

tell GP to put some in his freezer for me

Posted by: Rissole

Quote:

Originally posted by J'Bo
hi babe.

gotta go sleep my hangover off. check your pm's

Posted by: hardasnails1973

i think she better bring a cushion to work for her to sit on LOL

Posted by: J'Bo

very funny Mr. i am NOT talking to you anymore

i just spent a half hour stretching in the tub

now i have to take my last dose of glut and ben gay and hit the sack to wake up and do cardio

Posted by: lina

Hey Hottie!

I see you are in

.... who is this lucky dude?

Any new comps on your plate?

Posted by: J'Bo

Not in love just love someone...my best friend and i am going to see him in 3 days

Comps arent until May

but i can handle the off season a little longer.

Glad to see you back

Posted by: J'Bo

Tuesday Novemeber 4th, 2003

1: 1 cup egg whites, 1 yolk, 1 tbsp pb, 1/2 apple
2: protein shake, grapefruit
3: chicken and rice
4: tuna, mayo, melba toast (had no crispy minis)
5: hamburger helper (k now i am addicted to that stuff)
mini cheat: 20 milk chocolate chipits...cause i was watching the food channel AGAIN and they were making this wonderful chocolate cheesecake

chest and back
incline db chest press: 8*20, 8*25, 7*25
dips: 9, 10, 8
lat pulldowns: 8*70, 8*80, 8*90
seated cable rows: 8*70, 7*80, 7*80
one arm bent over rows: 8*45, 7*50, 7*50

lat pull ups: 6*60, 4*60 (this just wasnt happening

)

oh and i actually did 30min of am cardio as couch said...since my bf% testing was less than perfect

Posted by: J'Bo

Wednesday November 5th, 2003

1: protein pancake, 1/2 apple, 1 tbsp pb
2: shake and grapefruit
3: chicken and potato
4: crispey minis and tuna
5: shake and potato
6: steak and veggies

day off from training thank heavens...have to take monthly pics for trainer
booty is still so sore that i cant do my shoes up so i have to wear slip ons...this is one reason i miss living with someone...helping me when i am in need

CAUSE I NEED A BOOTY MASSAGE

Posted by: hardasnails1973

I feel your pain I can barely sit down today !! it gets worse the second day my ass is in spasm !!

Posted by: J'Bo

i dont like you anymore....i am sitting here trying not to take any drugs for the pain...this is NOT good dodo head

Posted by: Stacey

Your abs look awesome in that picture J'Bo!!!!!!!!!!!!!!!!!!!!!!!

Posted by: J'Bo

thanks hun

12 more days til your trip?

Posted by: Jill

You are one sexy lady, just looked at your pics! Ever sent them to magazines, like 'Oxygen'?

Posted by: J'Bo

Yes Oxygen has them....now they just gotta put them in

Posted by: Stacey

Quote:

Originally posted by J'Bo
thanks hun

12 more days til your trip?

Yep! I can't wait!!

Thats awesome that Oxygen has your pictures!!!! You should be on the Cover!!!!

HAVE A GREAT DAY!

Posted by: djrx06

Quote:

Originally posted by J'Bo
Yes Oxygen has them....now they just gotta put them in

They Better!!

I know they will.

Posted by: J'Bo

Thanks Stace and DJ

I think that they need more

Will have to send them another batch

Posted by: Sapphire

Hi J!

Quick question if you don't mind about diet.... Approx. how many grams of carbs do you eat per day? I estimate I eat approx. 100-125 grams of carbs per day, some days less some more depending on if I do weights or how I feel. I want more muscle mass, without gaining any BF. I am not fat now... I know that. But I would like to look leaner and more muscular. Is this realistic?

Also this hamburger helper you eat, what kind is it and how do you make it without the hamburger?

Thanks!! Cyndi

Posted by: J'Bo

Thursday, November 6, 2003

Cheat day...did not eat bad food just did not eat everything i was supposed to...no actual cheat foods though.

Shoulders and Abs
Overhead DB Press: 8*25, 6*30, 6*30, 5*30 NEW RECORD

Lying Laterals: 8*10, 7*10, 6*10
Drop Down DB Laterals: set 1: 8*15, 8*12, 8*10
set 2: 4*18, 4*15, 4*12
set 3: 6*15, 6*12, 5*10

Triset:
Plank holds: 2*60sec
Decline 25 pulses: 15*25*2
Rope cable crunches: 50*10*2

Posted by: J'Bo

Cyn.

i eat about 200g of carbs a day...but really i go by how i feel.
if i have a cheat or higher carb day then i make sure its on a training day. if you want more mass then up then make sure your protein is at least 1.5 gr per bodyweight. i take in about 225 per day. basically train as hard as you possibly can to build some bulk. i tend to drop fat VERY easily (up to a point) and so if i look like i am leaning down i up the calories a bit. It really is different from person to person. what does your trainer say? i hear he is quite knowledgable

Its definately realistic to be leaner and more defined. personally i dont eat bread or tortillas (

anymore cause it was just too heavy for me. Good substitute for bread cravings i found is crispy mini's

the hamburger helper isnt the best meal but its quick and tasty. you buy it in a box and can use ground turkey instead. i take out the white pasta and throw in whole wheat. make as the package says. i would suggest only having it on HEAVY training days. i eat heavy carbs on leg days cause i train them REALLY hard.

hope this helps.
i will make some suggestions in your journal if you would like hun.

Posted by: Sapphire

Quote:

Originally posted by J'Bo
Cyn.

i eat about 200g of carbs a day...but really i go by how i feel.
if i have a cheat or higher carb day then i make sure its on a training day. if you want more mass then up then make sure your protein is at least 1.5 gr per bodyweight. i take in about 225 per day. basically train as hard as you possibly can to build some bulk. i tend to drop fat VERY easily (up to a point) and so if i look like i am leaning down i up the calories a bit. It really is different from person to person. what does your trainer say? i hear he is quite knowledgable

Its definately realistic to be leaner and more defined. personally i dont eat bread or tortillas (

anymore cause it was just too heavy for me. Good substitute for bread cravings i found is crispy mini's

Hmm no bread... I may try that, are crispy minis like rice cakes??
I want to build more muscle in my legs and butt too (also want more of a bubble) so maybe I will really carb up on leg days. GP has me doing legs twice a week, he knows what I want to accomplish.
I don't really want to be quite as muscular as you are in the upper body, just toned and tight with a little definition. BUt I do want to lean out just a little more... not too much.. hate the really skinny look.

OK so I am going to
cut out protein bars (except for a cheat)
cut out bread (replace with crispy minis)
eat another meal (high protein) and veggies

What do think???

Posted by: J'Bo

sounds perfect.
cant believe your avi.
so hot i cant concentrate

Posted by: Sapphire

Ok J.... then that is what I will do...

I just ate lunch and found soy chips, they were high protein, low fat, very low sugar 1 grm per serving. Actually tasted a bit like cardboard.. ate a bag in addition to my usual salad and chicken.
I am not sure when I can eat the other meal.... any suggestions?
I eat Meal 1 at 6:30, Meal 2 10:00, Meal 3 1:00, Meal 4 4:30ish, Meal 5 9:00 pm... I go to the gym 5:30-7:30 ish sometimes longer, depending if I do cardio and weights.....

Thanks about your comment regarding my avi pic.... coming from YOU it is a major compliment. I figured since it is so small, it's not too risque and I cut out the bottom of the pic...

Oh yeah... I told Chris you said Hi!! He said Hi back!!!

Posted by: david

Quote:

Originally posted by J'Bo
Yes Oxygen has them....now they just gotta put them in

I think that would be very cool and smart for Oxygen to put your pics in and do a profile on you! Your body has become quite impressive and your hard work and efforts in the past year (through the thick and thin) should be rewarded.

BTW,

J'Bo!

Posted by: hardasnails1973

well j'bo my season is done for 2 years I just came in best shape of my life and it was all politics again as usual. they knew the over all winner from the get go. i weighted in at 186 and now I'm 205 atleast from all the iceceram and pasta, pizza, candy cookies, moms home made pie, and connolis and every thing elese i got shovel down my throat today Since i got that all outof my system its time to get fat and happy. WEd i will go back training and get my head back in to swing of things. I'm going back to old school and apply distinctive eating (less stress ful and just as easy as traditional eating) From now on i[m only going to eat when hungry other wise , i won't eat. No more measuring oz and food just eat a chicken breast and eye some turkey up at eat every 2.5 hours. Shakes are gone only may be a scoop a here and there and may be post workout other wise all solid food since i can eat every thing. WEl j'bo its time to focus on you know lets get ready to rock and roll for nationals

Posted by: J'Bo

Quote:

Originally posted by david
I think that would be very cool and smart for Oxygen to put your pics in and do a profile on you! Your body has become quite impressive and your hard work and efforts in the past year (through the thick and thin) should be rewarded.

BTW,

J'Bo!

Thanks dave that is very sweet of you

Posted by: J'Bo

Quote:

Originally posted by Sapphire
Ok J.... then that is what I will do...

I just ate lunch and found soy chips, they were high protein, low fat, very low sugar 1 grm per serving. Actually tasted a bit like cardboard.. ate a bag in addition to my usual salad and chicken.
I am not sure when I can eat the other meal.... any suggestions?
I eat Meal 1 at 6:30, Meal 2 10:00, Meal 3 1:00, Meal 4 4:30ish, Meal 5 9:00 pm... I go to the gym 5:30-7:30 ish sometimes longer, depending if I do cardio and weights.....

Thanks about your comment regarding my avi pic.... coming from YOU it is a major compliment. I figured since it is so small, it's not too risque and I cut out the bottom of the pic...

Oh yeah... I told Chris you said Hi!! He said Hi back!!!

my suggestion would be switching some meals around.
meal one: 6:30am
meal two: no later than 9:30am
meal three: 12:30pm
meal four: 3:30pm
meal five: 6:30pm
meal six: 8:30pm

Posted by: J'Bo

Quote:

Originally posted by hardasnails1973
well j'bo my season is done for 2 years I just came in best shape of my life and it was all politics again as usual. they knew the over all winner from the get go. i weighted in at 186 and now I'm 205 atleast from all the iceceram and pasta, pizza, candy cookies, moms home made pie, and connolis and every thing elese i got shovel down my throat today Since i got that all outof my system its time to get fat and happy. WEd i will go back training and get my head back in to swing of things. I'm going back to old school and apply distinctive eating (less stress ful and just as easy as traditional eating) From now on i[m only going to eat when hungry other wise , i won't eat. No more measuring oz and food just eat a chicken breast and eye some turkey up at eat every 2.5 hours. Shakes are gone only may be a scoop a here and there and may be post workout other wise all solid food since i can eat every thing. WEl j'bo its time to focus on you know lets get ready to rock and roll for nationals

i am glad that you came in the best you could have...that really is all that counts cause judges will never give all the credit you deserve...i am ready to rock

Posted by: J'Bo

How come my journal has 2002 views but no one drops me messages?

Well the games have begun and the programs are set.

I will be competing in the following competitions in 2004:

Provincials: June 19 in Winnipeg, MB
Nationals: August 7 in Kingston, ON

I will be doing at least 4 photoshoots beside the comps.
I will be presenting at the Novice competition in March

and my fitness dance teams first preformance will be in April.

Short term goals: 15%bf and 150lbs
June goals: 10%bf and 140lbs

Please feel free to ask questions and comment!

My trainer also just announced to me that he will be at both comps

which makes me feel GREAT!

Posted by: shortstuff

babe I am with you all the way no matter if i am there or not, and if not, I will make sure your trainer gets me the pics he takes

Posted by: Jenny

Honey, I always read your journal but I don't post because of this:

Quote:

Originally posted by J'Bo
I welcome any comments or suggestions but please no whoring or i will ask you to delete the posts.

Thanks

Posted by: J'Bo

k i really gotta delete that then jenny

thanks for coming around gals

Posted by: J'Bo

Sunday, November 16, 2003

meal 1 (pre-workout): ham, eggs, w.w mini tortilla(no green eggs and ham)
p:29 c:20 f:7
*3 BCAA's, 1tsp glutamine
meal 2 (post-workout): potato, shake
p: 38, c:54, f:2
*4 BCAA's, 1tsp glutamine
meal 3: pasta and chicken
p: 51, c: 80, f:10
meal 4: tuna, apple pear
p:16, c: 38, f:8
meal 5: grilled cheese sandwich on rye

p:15, c:42, f:14
meal 6: shake
p: 22, c:2, f:1
*1 tsp glutamine, 3 BCAA's

Totals:
Protein: 171g
Carbs: 235g
Fats: 42
Calories: 1969

BOOTY and HAMS
Superset 1: leg curls: 6*70, 6*60*2
Superset 1: stiff legged dead lifts: 8*40, 7*40, 6*40
one legged leg presses: 7*90*3
smith machine lunges: 7*50*3

Posted by: J'Bo

Monday, November 17, 2003

meal 1: ham, eggs, 2 slices rye bread
*3 BCAA's and CLA
meal 2: shake and apple pear
meal 3: chicken and potato
meal 4 (pre-workout): tuna and crispy minis
meal 5 (post-workout): pasta, chicken, tom sauce
meal 6: chocolate chips :shh: i needed that lovin feelin

Totals:
Protein: 185 Carbs: 232 Fats: 51 Calories: 2124

25 min AM cardio

Shoulders and Abs
arnold press: 8*25, 7*30, 6*30
lying side laterals: 7*10, 7*10, 6*10
standing drop down laterals:
set 1: 8*15, 7*12, 6*10
set 2: 7*15, 6*12, 5*10
set 3: 5*15, 5*12, 5*10

No energy for Abs

Posted by: J'Bo

well i had terrible dreams last night and so i was really tired for my first cardio session this morning...i woke up and got ready for the gym without even opening my eyes until i left my apartment

good thing it was dark outside

now i am starving already...i just ate and i need to eat again cause the tummy is rumbling...but i wont for another hour.

Posted by: hardasnails1973

i rolled out of bed to at 5 am and felt like a million bucks and did not even need EC stack today. Amazing what a good night sleep can do for some one ! I have tons of energy today for some reason so I guess it is a good thing. I'm staying off ephederine as long as i can Just using green tea and lcarntine and a good sensnible eating plan. J'bo as long as you keep diet clean then you may want to goto 3 days a week cardio and we can always add it in if we need to or if you feel comfortable stay with 4 but their in no way you are doing more then 6 session a week of 45 minutes there is no need to !! L:ike i said we are justy going to ride it in and make slow tweaks here and there !!

Posted by: J'Bo

well we may have to drop it down to 3 but we will see when i go for my dunk tank in 3 weeks. thanks for the good sleepin brag

i have to stay off eph because i am going to do world qualifier and its a natural show. i better get the list of banned substances soon

Posted by: hardasnails1973

Well we will have to work or magic with help of supplements that don't have ephederine "REDLINE by VPX " Comes to my mind !! There is always other alternatives plus epherine can clear system in 4 -5 days !! LOL how do you think this drug users pass test so easily !!

Posted by: J'Bo

i am not willing to risk it cause i am so sensitive to drugs. redline is what i was thinking of too.

Posted by: shortstuff

Hun I would recommend redline then, I have done clenbuterx and redline, get the same feeling from redline but not the sacrey heart coming out of your chest feeling.

don't need you to get hurt now

Posted by: Jill

Quote:

Originally posted by J'Bo
i woke up and got ready for the gym without even opening my eyes until i left my apartment

good thing it was dark outside

Its kinda creepy sometime i leave my house at around 5:30am, NOBODY is awake! Everybodys lights are off in my neighbourhood, kinda scarey!

Hey, I notice you eat apple pears, they rock eh?! Ever try broccoli stems? They come in a bag like shredded coleslaw, real good with a vinger dressing!

Posted by: J'Bo

SS...yes i am gonna go and get some Redline straight from this HOT SWEETHEART

Jill...thats how i was this am

I love apple pears

and broccoli stems are the best...my grocer hates me cause i go and only take the stocks

Posted by: Jill

What is redline? A fat burner?

Posted by: Jill

You dont need a fat burner!

Posted by: Leslie

Thats right! Esp on a bulk where you are continuing to lose weight

I would save it for your cut IMO.

Posted by: J'Bo

Oh i am...you guys just misunderstood...we were chatting about when i start cutting 8 weeks out...thanks for keeping an eye on me though

Posted by: J'Bo

EVER HAD 4 BCAA'S AND A CLA STUCK IN YOUR THROAT CAUSE YOU DID NOT HAVE ENOUGH WATER? let me tell you its a VERY painful thing

Posted by: sara

What is that broccoli thingy?

Posted by: shortstuff

take your bcaa's in a powder form, that's what i do much easier that way

Posted by: J'Bo

i cant stand the powder stuff.

k i have to freak out for a bit here. i am getting ready for bed and i walk by the bathroom mirror (with very little on) and almost freaked out. my abs are back, my legs look 100 times better than last year and 10 times better than 4 days ago

All i did was one cardio session, and started CLA and BCAA's...so yes i geuss i am a genetic freak

HAN i think i need to cut cardio to 3 tops.

Posted by: J'Bo

Tuesday, November 18, 2003

meal 1: ham, eggs, 2 slices rye bread
*3 BCAA's and CLA
meal 2: shake and apple pear
meal 3: chicken, pasta and tom sauce
meal 4: tuna and crispy minis
meal 5: pasta, beef, broccoli
meal 6: nuttin...too sick!

Totals: too sick to figure it out

Protein: Carbs: Fats: Calories:

Workout has to wait until tomorrow cause i am too sick

Gonna go home have a bath and rest

Posted by: Jodi

Quote:

Originally posted by J'Bo
i cant stand the powder stuff.

Have you ever tried ICE. It delicious and tastes like candy

I did a post on it in Supp forum titled BCAA's. Its great stuff.

Posted by: senimoni

J'Bo - you know you look good girlie :-)

Posted by: Jenny

Quote:

Originally posted by J'Bo
i cant stand the powder stuff.

k i have to freak out for a bit here. i am getting ready for bed and i walk by the bathroom mirror (with very little on) and almost freaked out. my abs are back, my legs look 100 times better than last year and 10 times better than 4 days ago

All i did was one cardio session, and started CLA and BCAA's...so yes i geuss i am a genetic freak

HAN i think i need to cut cardio to 3 tops.

Oh.. NOT FAIR

I want some of your genes missy

Well, that said, I'm real happy that you're seeing results honey

You are going to kick everyone's ass in your comps next year!!

Posted by: hardasnails1973

Ok j'bo i agree ..3 days is a good starting place. I think you are also going to like this idea as well. 45- 1 hour before HIT (20 minutes HARD) CARDIO have about 15 grams of carbs from crisp creme with your BCAAS and glutemine then eat your breakfast right way with in 30 minutes. Logic is that you need glyocgen to perform your HIT cardio other wise Hard cardio on a fasted state = muscle LOOSE !!

Posted by: Sapphire

Quote:

All i did was one cardio session, and started CLA and BCAA's...so yes i geuss i am a genetic freak

HAN i think i need to cut cardio to 3 tops.

J...

What is CLA??? And I am with Jenny, can I have your genes???

Posted by: J'Bo

Quote:

Originally posted by Jodi
Have you ever tried ICE. It delicious and tastes like candy

I did a post on it in Supp forum titled BCAA's. Its great stuff.

Damn CANDY

you all know i am a sucker freak

Thanks Jodi

Sen...i am happy with my body most of the time...right now i am happy but for a while it was hard to adjust to the "off season look" thanks

Jenny...i am planning on kickin some

next year and hopefully some IMers will be there to see

HARD...no way i am going on to donuts

you nuts? plus it would be hard to get up at 3am and drive to the USA (45 min) cross the border and come home to do cardio.

I am so hungry in the am i think its a good idea to eat, however i cant do it on a full tummy or i will upchuck. what about 1/3 bagel? 1 hour before?

Sapph...CLA is Conjugated Liolenic Acid or Fat

Just trying something new. So far i am feeling good

I will share my genes if you share yours

Posted by: hardasnails1973

Ok dear go with 2 cinamon rice cakes or some thing sugary. or that ice would work but no need for sugar spike before workout (weight training) before am HIT cardio it would be needed becuase glyocgen levels are down and HIT depeletes your glyocen so for now ice be perfect but shit is so expensive.. BCAAS and 2 rice cakes (15 grams ) would be just as good. You just need to give a slight spike. Harder you can work greater the intensity more caloire deficit created. If you burn only 200 caloires wait untill you feel the after brun effect 6 hours later. that is whole principle behind HIT, but with every thing people 2 HIT cardio 3 days a week day week after week body adapts so why i suggest it may be 2-3 times a week max plus it can lead to over training and muscle lose. Don't go nut with supplements
l carnitine, creatine, multi vit, mineral , vit c ,e, calcuim, BCAAS., EFA, CLA... keep it simple last 12 weeks before we will impliment RED LINE non ephederine fat burner for finshing touches. Follow game plan 3-4 weeks base line your self and then we will make adjustments. first drop my be adding in another sesion of cardio is all and leaving diet the same. next week reduce caloires by 10% . SLow gradual changes aweek

Posted by: J'Bo

i have crispy minis and tuna and BCAA's before training and it gives me a great workout. can i have pancakes for breakfast after cardio? with lots of syrup?

Posted by: hardasnails1973

I"m talking BEFORE CARDIO HIT ONLY have some small carbs with BCAAS and glutmeine about 30 minutes prior. After workout pancakes (healthy ones) with or better some fruit spread (NOT JELLY ) becuase after 4 weeks that jelly will be dropped so take advantage of things now !!

Posted by: J'Bo

damn those pancakes are no fun

after my cardio i have rye bread. Before my cardio i will upchuck if i eat anything other than my BCAA's.

Posted by: hardasnails1973

talking only a few carbs !! and HIT CARDIO NEEDS TO BE TREATED LIKE A WEIGHT TRAINING SESSION !! have some carbs 15 grams about 30 minutes pior your body will suck them up. have a glass a 4 oz glass of orange juice will even work !!

Posted by: J'Bo

OJ...Yuck! Crispy Mini's...Yum!

Posted by: hardasnails1973

what other trainer would let you have crispy cremes

(ONLY about 15 grams of them ! )

Posted by: J'Bo

i dont have crispy cremes in my town

they arent in Canada yet

and keep them in USA so you guys get fat and not us

Posted by: shortstuff

:tongue:

you two stop it :P

Posted by: J'Bo

he keeps teasing me with donuts

and i am trying to be good here.

Posted by: shortstuff

I know he is a poopy head isn't he

Posted by: J'Bo

got that right

Posted by: shortstuff

hey you are good at biology, come take my test for me pleaseeeeeeeeeeeeeeeeeeeeeeeeeeee

Posted by: maniclion

We have no Crispy kreme in Hawaii, but when I was on the plane from Cali everyone had like 3 or 4 boxes of them as carry-on. Most of the folks looked like they had gorged on them for a month. What has our country come to?

Posted by: shortstuff

OMG you should watch the travel channel sometime when they do their special on KK, it is crazy how people are obsessed with them.................

Posted by: maniclion

"Savoring food is a pleasure and a gift; it's healthful. Festishizing food is not. Must our only joy in these troubled times come from corporate donuts? God help us!" Sara Bir, metroACTIVE

Posted by: naturaltan

Quote:

Originally posted by maniclion
We have no Crispy kreme in Hawaii, but when I was on the plane from Cali everyone had like 3 or 4 boxes of them as carry-on. Most of the folks looked like they had gorged on them for a month. What has our country come to?

... my wife was thinking just that ... we should take a box back for our daughter to taste.

In reality, that wouldn't have made it as we'd have to carry them on the plane with us ... and instead of a package of almonds, we'd be eating the donuts.

Posted by: J'Bo

Wednesday, November 19, 2003

meal 1: ham, eggs, 2 slices rye bread
*3 BCAA's and CLA
meal 2: shake and apple pear
meal 3:
meal 4 (pre-workout): tuna and crispy minis
meal 5 (post-workout):
meal 6:

Totals:
Protein: Carbs: Fats: Calories:

Posted by: ponyboy

Quote:

Originally posted by J'Bo
i dont have crispy cremes in my town

they arent in Canada yet

and keep them in USA so you guys get fat and not us