The BEST That I Can Do [Forum Archive]

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The BEST That I Can Do

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Posted by: nikegurl

MEAL 1

1.5 scoops whey
2 Tbs whipping cream
3 fish oil caps

MEAL 2

3 whole eggs
4 egg whites

MEAL 3

can tuna
Tbs safflower mayo
4 olives
stalk celery

MEAL 4

4 oz chicken
Tbs Newman's dressing
Cup Romaine/mixed greens

MEAL 5

repeat Meal 3

MEAL 6

1.5 scoops Nectar (whey)
2 Tbs whipping cream
3 fish oil caps

TOTALS
1616 calories
199 protein
82 fat
18 carb

(the less I say the better. this is definitely a "put up or shuttup moment for me".)

Posted by: atherjen

hmmm are you following a keto diet of somesort or just low carb?

Posted by: katie64

Hey sweetie, so glad your starting a new journal, hope you feeling ok, I sense a little tension

"this too shall pass", that's my new motto

Posted by: nikegurl

thanks for visiting. i'm cool katie - just fed up with all my starts and stops.

atherjen, i've used this eating plan before and had good luck with it. i'm not sure it's the best way but it's definitely one that works for me. i carb up last meal every 4th day with yam, oats, banana and natural pb. it's like a beverly diet with more fat (DPw8 for those around when they were here)

Posted by: nikegurl

workout pretty much sucked but i knew it would. i lose so much strength after these long layoffs. (duh)

it's hard to get back at it but that's the only way to improve. have a feeling it's gonna be awhile before i start feeling good about my workouts again though. i was really weak....

CHEST

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

INCLINE DB PRESS
9 x 25
8 x 25
6 x 25

PEC DECK
12 x 30
10 x 30

BICEPS
BB CURL
10 x 40
9 x 40
7 x 40

HAMMER CURLS
8 x 17.5
8 x 17.5
7 x 17.5

CONCENTRATION CURLS
12 x 10

Posted by: nikegurl

BACK

WG Pulldown
12 x 70
9 x 80
10 x 80
10 x 80

Long Pulley Row (low cable row? never know what to call these)
10 x 70
8 x x80
8 x 80

Hypers
3 sets of 10

TRICEPS

DB Overhead Extension (2 arm)
10 x 25
9 x 25
9 x 25

Dips
2 sets - hurt my shoulders

Kickbacks
10 x 8
8 x 8
8 x 8

Posted by: atherjen

Looks great!
I feel much better now that you mentioned your having a carb up meal too!

Posted by: nikegurl

thanks for stopping in. means a lot atherjen.

to be honest, it's a pretty bad workout but it's been so long that it'll take me a little bit to get all the way back in the swing of things. at least i'm going. it can only improve now.

yep on the carb up meal. every 4th day. i don't think it's the "best" plan but it's one that worked well for me in the past.

i'm kind of retracing my steps....going back to what worked before i strayed off course. i'll tweak the eating plans approx every 4 weeks or so. after this i'll probably go with daily slow burning carbs and 5 meals instead of 6.

Posted by: Jenny

Hey! A new journal

Things look good hun, keep it up

Posted by: nikegurl

speaking of things looking good....you look WONDERFUL in you midway photos. i see lots of positive improvements. it shows that you've been working really hard.

Posted by: Jenny

Aww, thanks sweets!

You are too kind

Posted by: ncgirl21

Good luck girlie!!

Posted by: nikegurl

thanks ncgirl21 - and welcome to im! good to see you started a journal.

Posted by: ncgirl21

Thanks!! A lot of great info. on here!

Posted by: Stacey

Good Luck sweetie!!!!!!

You will do great!

Everything looks good, I like the DPw8 diet...thinking of doing it also!!

Posted by: atherjen

Quote:

Originally posted by nikegurl
thanks for stopping in. means a lot atherjen.

to be honest, it's a pretty bad workout but it's been so long that it'll take me a little bit to get all the way back in the swing of things. at least i'm going. it can only improve now.

yep on the carb up meal. every 4th day. i don't think it's the "best" plan but it's one that worked well for me in the past.

i'm kind of retracing my steps....going back to what worked before i strayed off course. i'll tweak the eating plans approx every 4 weeks or so. after this i'll probably go with daily slow burning carbs and 5 meals instead of 6.

you welcome hun.

you said it right there! thats the most important part of dieting.. finding out what works for YOU!

best of luck with it

Posted by: nikegurl

yesterday's meals

overslept so i only got 5 meals in instead of 6. calories were too low and i did the same thing again today....

also forgot my fish oil caps. better planning in the mornings (and not hitting snooze) is definitely in order.

now for the good news - i haven't cheated and i'm feeling good.

MEAL 1
3 whole eggs
4 egg whites

MEAL 2
can tuna
Tbs safflower mayo
stalk celery
4 olives

MEAL 3
4 oz chicken breast
cup mixed greens
1 Tbs + 1 tsp Newman's Caesar (not the creamy one)

MEAL 4
same as meal 2

MEAL 5
1.5 scoops Nectar (whey)
2 Tbs whipping cream

TOTALS:
1329 calories
162 g protein
11 g carbs (deducted fiber)
67 g fat

Posted by: Stacey

CHECK YOU OUT~~~ GOOOO GIRL!! You are DOING GREAT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Posted by: BabsieGirl

yeah!!!! DITTO!!!!!!!!!!!!!!!!!!!!!

Posted by: Jenny

I like what I see in here

Posted by: nikegurl

thanks ladies. means a lot.

Posted by: nikegurl

last night's terrible horrible no good very bad leg workout

SQUATS
10 x 65
9 x 85 - form went to hell
i won't lie....i bailed. i'm having some squatting "issues" i need to resolve.

LEG EXTENSIONS
12 x 50
8 x 70
7 x 70
7 x 70
these felt good. i like the Cybex machine

SLDL
10 x 95
8 x 95
8 x 95
7 x 95

SEATED LEG CURL - weird....i kept feeling these in my calves?
12 x 35
9 x 45
8 x 45

Leg Extensions and SLDL went well.
Squats were a problem
While I did feel the seated leg curls in my hamstrings I felt 'em in my calves just as much. not sure why but that can't be good...

Posted by: katie64

Quote:

Originally posted by nikegurl

now for the good news - i haven't cheated and i'm feeling good.

Doing great lady, I like your menu

and you are very strong, I need to lift heavier

and maybe less reps

I like that snooze button too

Posted by: nikegurl

thanks katie. i used to be a LOT stronger. that's where i have to remind myself that if i just keep doing the right stuff everyday i'll get to where i want to be.

as for my menu...i gotta tell you. i LOVE my chicken w/greens and caesar dressing. really look forward to that one! (hmmm...20 minutes to go)

Posted by: atherjen

Quote:

Originally posted by nikegurl
thanks katie. i used to be a LOT stronger. that's where i have to remind myself that if i just keep doing the right stuff everyday i'll get to where i want to be.

as for my menu...i gotta tell you. i LOVE my chicken w/greens and caesar dressing. really look forward to that one! (hmmm...20 minutes to go)

I have all the faith in you hun! your doing GREAT! keep it up!

You know.. Im just as weird. I love eating my chicken w/greens and mushrooms and olive oil. love that one.

Posted by: katie64

Quote:

I love my salads too

I'm determined to be lifting heavy like you girls by the end of my challenge with Buff

Posted by: atherjen

Quote:

Originally posted by katie64
I love my salads too

I'm determined to be lifting heavy like you girls by the end of my challenge with Buff

Just keep doing what your doing and with time and deication you can get there!

Posted by: katie64

Quote:

Originally posted by atherjen
Just keep doing what your doing and with time and deication you can get there!

Thanks babe, I used to think I was so strong, well I was, but I'm getting old

Hey Jen, do you have a journal somewhere, would love to check out your training and meals????

Posted by: nikegurl

5 meals again yesterday but i'll get 6 in today.

tomorrow is carb up day - i'll go with the yam/oats/banana/pb that i've used in the past. been craving lucky charms cereal but i won't do it. promise.

Yesterday's Meals

Meal 1
3 whole eggs
4 egg whites
1 pat butter

Meal 2
4 oz chicken breast
cup mixed greens
1 Tbs + 1 tsp Newman's

Meal 3
can tuna
stalk celery
Tbs safflower mayo
4 olives

Meal 4
2 scoops Ultrasize

Meal 5
1.5 scoops Fuzzy Navel Nectar
2 Tbs whipping cream

TOTALS:
1322 calories
163 g protein
18 g carbs
64 g fat

too many shake meals - just turned out that way yesterday. normally i'll be eating 4 food meals and 2 shakes

no cheats to report.

Posted by: nikegurl

SHOULDERS

DB PRESSES
10 x 20
7 x 25
6 x 25

8 x 20

SIDE LATERALS
8 x 15 + 7 x 10 (dropset)
7 x 15 + 7 x 10 (dropset)
10 x 12.5

UPRIGHT ROWS - WG
12 x 30
10 x 30
10 x 30

REAR DELT MACHINE
12 x 30
8 x 45
8 x 45

Posted by: nikegurl

here are today's meals so far. i'll have to update Monday - no computer at home. (i'll post my weekend meals on monday as well. )

i'm really starting to look forward to my carb up tomorrow night. and i'm glad i actually made it to my first one without cheating. i know. 4 days isn't much but lately....that's damn good for me.

FRIDAY MEALS (so far, will be updated)

MEAL 1
2 scoops Ultrasize

MEAL 2
can tuna
Tbs safflower mayo
4 olives
ran out of celery....couldn't get to the store. i had extra greens meal 3

MEAL 3
4 oz chicken
2 cups mixed greens
1.333 Tbs Newman's Caesar (not the creamy one)

MEAL 4
can tuna
packet mayo
4 olives

Temp TOTAL
1101 calories
143 protein
14 carb
50 fat

Posted by: hikerchick

nikegurl, congratulations on making it to your first carb-up! I know just what you mean, we need to celebrate all of our accomplishments big and small!

Posted by: atherjen

Quote:

Originally posted by nikegurl
here are today's meals so far. i'll have to update Monday - no computer at home. (i'll post my weekend meals on monday as well. )

i'm really starting to look forward to my carb up tomorrow night. and i'm glad i actually made it to my first one without cheating. i know. 4 days isn't much but lately....that's damn good for me.

your doing great hun!!

Enjoy the carb up tonite!

Posted by: nikegurl

ok....carb up was good but i did cheat a bit. had some chow mein after my oats banana and pb. really didn't want the yam so i skipped it. chow mein was not part of the plan. but i'm back on track again and doubt i did too much harm since it was just the one meal.

thanks so much for all the support!

Posted by: atherjen

yes dont let the one slip up put you down, you have the right attitude hun, I love it!

Keep it up!

Posted by: Stacey

Your doing great honey--- Congrats on making it to your first Carb- up!!!

Posted by: nikegurl

my chest workout was a little disappointing. as always...i lack patience and thought i'd be stronger than last week (but i wasn't). guess it's gonna take a bit longer. bicep workout was good. forgot how much i like incline db curls.

CHEST
FLAT DB PRESS
10 x 30
6 x 35
7 x 30
7 x 30

HAMMER MACHINE INCLINE PRESSES
8 x 50
8 x 50
8 x 50
7 x 50

FLAT DB FLYES
10 x 15
9 x 15
9 x 15

BICEPS
INCLINE DB CURLS
10 x 20
8 x 20
8 x 20

PREACHER CURLS - bailed after 2 sets. these hurt my elbows. nothing else does so i'm not gonna do 'em.

7 x 35
6 x 35

STANDING CONCENTRATION CURLS
3 x 10 x 10

Posted by: Jodi

I hate incline db curls.

My biceps suck which is probably why

Posted by: Jill

Ever try doing barbell curls-With the bench on an incline, and your actually leaning your tummy and chest on the bench, feet on the ground or on the seat of the bench, and curling the barbell from the back of the bench? Get it? I hope I explained it, its one of my new fav bi exercise! Hope your liking carb ups!!

Posted by: nikegurl

never tried those! i think they're called spider curls? they sound like something i'd like. have to try 'em.

i like carb ups....i DON'T like that i added chow mein to mine.

next time i'll get it exactly right.

thanks for visiting!

Posted by: nikegurl

BACK

BB ROW
12 x 40
12 x 50
8 x 60
8 x 60

WG PULLDOWN
11 x 80
8 x 90
8 x 90
8 x 90

Hypers
3 x 10

better back workout than last week. i'll up the volume a bit next.

TRICEPS
SKULL CRUSHERS
10 x 30
10 x 30
8 x 30

CG BENCH
10 x 45
10 x 50
9 x 55
don't like the way my wrist felt doing these. maybe i'll wear gloves b/c that gives a bit of wrist support next time.

PUSHDOWNS - 1 ARM reverse grip
10 x 30
8 x 30
7 x 30

Posted by: Jodi

NG have you ever tried the Hammer Strength Pulldown? I love the thing and definately contribute the use of that to my back development. I prefer to do it one hand at a time. I like it much better than the standard cable pulldown.

Posted by: nikegurl

thanks jodi! i had just started using it when i switched gyms and then i sort of forgot about it.

you're right though! it was really good. i'm gonna use it next workout.

i'm really liking bb rows. i think i'll add rack deadlifts next time too.

Posted by: atherjen

Quote:

Originally posted by nikegurl
thanks jodi! i had just started using it when i switched gyms and then i sort of forgot about it.

you're right though! it was really good. i'm gonna use it next workout.

i'm really liking bb rows. i think i'll add rack deadlifts next time too.

I LOVE bent over bb rows! they are a staple of my back workouts. t-bar rows are great as well. Im a huge fan of deads as well.. makes you feel real powerful eh?

Posted by: nikegurl

when i do the bb rows i'm not completely bent at the waist at a 90 degree angle so my torso is parallel to the floor. i bend a bit less than that. i'm good about pulling my elbows way back when i row the weight in toward my abs. is that ok or do i need to bend over more?

Posted by: nikegurl

how'd LEG day get here so fast?

i'm absolutely determined to settle my squatting "issues". i did 5 sets last night -past parallel and really concentrated on my form. i had to fight the urge to bend at my waist and lean forward only on the last couple of reps of the last set. i'm hoping to go up 5 lbs per week for awhile. i'll see how that goes.

SQUATS

10 x 65
10 x 70
10 x 70
10 x 70
9 x 70

LEG EXTENSIONS

12 x 50 had to pause after 10 reps
6 x 70 + 3 x 50
5 x 70 + 4 x 50
5 x 70 + 4 x 50 + 4 x 30

these hurt. i wobbled to the water fountain. i liked it.

SLDL

8 x 90
9 x 90
7 x 90
7 x 90

really have to bring my straps next time. killed my hands and that was a definite factor in when the sets ended.

LEG CURLS (seated, Hammer)
10 x 45
10 x 45
8 x 45

Posted by: atherjen

gotta love leg day.. I did quads/calves last nite and wobbled like a penquin home. haha
Keep pounding out those squats babes!

Posted by: nikegurl

i won't be happy 'til i'm using 185. it's gonna be awhile.

Posted by: hilary

i have to work on my patience....yesterday was my 3rd chest workout since i've been back and i thought i'd be getting much stronger by now. clearly i expected too much.

on the plus side...since i started doing incline db curls for biceps again i have a pleasant bicep soreness 2 weeks in a row.

CHEST

FLAT DB PRESS
8 x 30
8 x 35 (the last rep felt like it took 5 minutes to "get up")

6 x 35
9 x 30

HAMMER BENCH PRESS
9 x 50
9 x 50
8 x 50
7 x 60

CABLE CROSSOVERS
10 x 30
10 x 35 - felt better lighter so i dropped the weight back down and squeezed like a mad woman
10 x 30

BICEPS
INCLINE DB CURLS
10 x 20
10 x 20
8 x 20

CABLE CURLS - 2 arm w/straight bar
10 x 45
10 x 50
8 x 55

CONCENTRATION CURLS
10 x 12.5
10 x 12.5

Posted by: atherjen

NICE LIFTS sweetie!!! I truly mean that!
and dont u fret, that strength will come back up..

Posted by: david

Looks like you're getting back on track real well! I thought I 'd drop in and give you a personal "hello".

Definitlely impressive workouts! Better than mine even when I'm training with Debi!

Keep up the awesome effort and again, congratulations on not smoking anymore!

Take care, sweetie!

Posted by: nikegurl

hey david - ya just made my day. thanks so much for always having something warm and kind to say. means a lot.

Posted by: Jodi

Quote:

i'm absolutely determined to settle my squatting "issues".

Your doing great NG

Posted by: nikegurl

doesn't feel great quite yet. every workout i want to leave the gym after my first set. seriously. i DON'T but it occurs to me.

i just tell myself to keep doing the right stuff each day and one day it won't be so bad anymore.

Posted by: atherjen

Quote:

Originally posted by nikegurl
doesn't feel great quite yet. every workout i want to leave the gym after my first set. seriously. i DON'T but it occurs to me.

i just tell myself to keep doing the right stuff each day and one day it won't be so bad anymore.

and thats the attitude to have hun!!! Stick with it, takes time and patience but I KNOW that you will conquer it!!

Posted by: katie64

Hey honey, just wondering how you are...........your journal is quite motivating for me, it's 11:37pm and I wanna go workout

Posted by: nikegurl

i've been slacking on the logging! gonna do better. work has been insane! yet another round of "restructuring". but i survived it and i'm so glad.

anyway - gym has been ok. good b/c i haven't missed but only "ok" b/c the strength has been slow to return

diet had been good....'til yesterday. i made chicken jambalya to bring to my friend's superbowl party (and i added kielbasa to it as well) i ate a pretty big bowl.

back on track today though. i'm not really liking this eating plan like i did the first time around though. not sure if that's b/c it isn't the one for me right now OR if it's b/c i never seem to stick to anything anymore.

been wanting to go with carb cycling but that's been a pattern with me....not giving things enough time to see results before deciding that what i need to do is change again.

so i guess i should stick with it.

thanks for visiting!

Posted by: atherjen

Hey girl! I was wondering how you had been! Hopefuly things can calm down to norm pace for you again.
I defintly think that you would like the carb cycling.. and you have our support to help you stick with it hun!

hmm whats kielbasa

Posted by: nikegurl

it's very very bad for you. like a smoked beef sausage.

i'm not sure i'm entitled to switch eating plans again...i've been doing this for at least a year now. starting one and saying THIS is the one i'll stick to...but then i don't. i eat badly for awhile, get fed up and then pick a new eating plan that is THE one.

but this time around i am wondering if my strength is still way off due to the 4 days in a row of no carbs. i don't recall feeling this way the last time i did it. i know i had more energy and this time i'm ok the first no carb day (day after my carb up meal). the next day i feel a bit "off" and then day 3 and 4 i feel really weak and crappy.

so not sure if it's a valid reason to change plans or just me being impatient and failing to stick with stuff again.

Posted by: atherjen

I can def relate to the feeling drained, but then again my carbs are a bit lower bc of comp.
how many grams of carbs are u having on your carb up? and how much cardio/training are you doing the days after?

Posted by: katie64

Quote:

Originally posted by nikegurl
i've been slacking on the logging! gonna do better. work has been insane! yet another round of "restructuring". but i survived it and i'm so glad.

anyway - gym has been ok. good b/c i haven't missed but only "ok" b/c the strength has been slow to return

diet had been good....'til yesterday. i made chicken jambalya to bring to my friend's superbowl party (and i added kielbasa to it as well) i ate a pretty big bowl.

Superbowl, your allowed a big bowl, Yeah..... New England

I'm so glad I am not the only one who gets a little wishy washy, although I don't think it's good, I always feel awful when I switch things around or simply don't do it, I like your new sig, I tend to sit on the pity pot too much, I don't even need to regroup anymore, it's just a matter of doing it, grrrrrrrrrr, I have a big banner in my w/o room saying "JUST DO IT" guess I should spend more time down there, glad you posted NG, I was curious about your progress, take care honey.........

Posted by: nikegurl

here's a new slogan for us:

"Don't just do it. Do it better."

Posted by: atherjen

Quote:

Originally posted by nikegurl
here's a new slogan for us:

"Don't just do it. Do it better."

I love it!!

Posted by: nikegurl

i go 4 days with my only carbs coming from veggies (daily totals always below 20 g carbs)

then the last meal of day 4 i carb up for a total carb intake of 90 g carbs. i feel really stuffed after i eat it so i doubt i could eat anymore. (2/3 cup oats, 5 oz yam, Tbs peanut butter, 4 oz banana)

i used this eating plan successfully a year and a half ago and i remember it being rough the first few days but my energy is really lagging this time.

BUT i've been so bad about sticking with one plan lately that it's entirely possible it's just a lame excuse.

i do know this...i'm sick and tired of the extra fat and i want it gone now! (rant over)

Posted by: BabsieGirl

Hey NG, how's it going?

Posted by: nikegurl

training hard...but sort of frustrated.

weight isn't coming off as fast as i'd like.
strength isn't coming back as fast as i expected

but i'll survive. thanks for asking!

Posted by: BabsieGirl

I know, it's all very frustrating for me too.

I feel like my weight is NEVER going to drop.......Almost like it's going to go through separation anxiety or something

Posted by: nikegurl

AND i'm starting to worry that it might be harder this time 'cause i'm old. seriously.

Posted by: katie64

Quote:

Originally posted by nikegurl
here's a new slogan for us:

"Don't just do it. Do it better."

Agreed

I still like the other one you had, the sick of wanting it one, well I'm gonna do it, even if i do one right thing per day, I won't beat myself up for what I didn't accomplish, I feel like I'm back at the baby step stage with W8/DP, grrrrrrrrrrr

Sucks sometimes

Posted by: katie64

Quote:

Originally posted by nikegurl
AND i'm starting to worry that it might be harder this time 'cause i'm old. seriously.

I was reading at t-mag about a 56 yr. old woman that won her class in a dead lifting contest, can't remember the w8 but who cares, at 56, I think that is way cool, I tend to think my age has alot to do with it too, old habits and starting new ones, but again I say, if women alot older than me can accomplish certain goals then so can I, sorry I should be writing this in my journal, haha, which is probably on page 3 now

Posted by: BabsieGirl

Quote:

Originally posted by nikegurl
AND i'm starting to worry that it might be harder this time 'cause i'm old. seriously.

Ohhhhhhhhhhh sweetie. With age come beauty. You'll meet your goals............THAT.....and you're not old.

Don't worry.

Posted by: Jodi

NG - I know that I could never do a low carb diet EVER again. After carb cycling I need those carbs. I'm in better shape too and don't look so drawn and run down like I did with low carb. You do need to set your mind and stick to something. A cheat every now and then, as you know is not going to hurt you.

I feel a big difference in the gym from my no carb days to a carb day and that is why I will never go to a low carb diet again. Besides, I hated all the fat anyway

You know you can always PM me. I'm here for you sweetie. You, Leslie and I...........we are a team and have been the day the 3 of us met online almost 2 years ago. Remember we are always hear for you!

Posted by: nikegurl

Posted by: Leslie

Ditto what Jodi said

How is the smoking going?

Posted by: nikegurl

The not smoking has been going very well! 1 cigarette in the month of January (already confessed that one

) but only one.

My little counter says it's been 1 month 2 days 22 hours 13 minutes and 59 seconds since I quit.

I've not smoked 339 cigarettes that I normally would have.

I've saved $67.85 (which seems to be missing

)

Posted by: katie64

Wow, you've done so well not smoking, good for you

Have a good day

Posted by: atherjen

Quote:

Originally posted by nikegurl
The not smoking has been going very well! 1 cigarette in the month of January (already confessed that one

) but only one.

My little counter says it's been 1 month 2 days 22 hours 13 minutes and 59 seconds since I quit.

I've not smoked 339 cigarettes that I normally would have.

I've saved $67.85 (which seems to be missing

)

way to go hun! I knew that you could let them go! shows your strong! Keep it up eh!!

you know.. after BOTH my parents quit smoking and the money that they were saving each day to... they said they didnt know where it went either..

Posted by: Stacey

Heya NG! Good Job on Not smoking!!

That is funny though--where is that money..lol!!

Be strong girlie!!!

Posted by: nikegurl

New eating plan starting today. I'm going with a 40/40/20 plan. I think I need some carbs....and I also think I need to be successful with a plan so I'm going basic and easy to follow.

I've decided on 11 calories per pound for now b/c I have to drop some fat.

Here's how the numbers work out:
Daily Calories: 1540
Daily Protein: 154 g
Daily Carbs: 154 g (all clean of course)
Daily Fat: 34 g

Posted by: nikegurl

Lesson learned: a nonstick frying pan seems to be an absolute must when making protein pancakes. I thought spraying a skillet with pam would work but I was wrong....what a mess! I'm gonna get a nonstick pan and try again in the next couple of days.

Posted by: atherjen

yah those stubborn skillets need to be oiled up sooo much.. icky!

Glad to see that you have realised a plan that will work for you girl!

Best of luck with it all, Ill be following!

Posted by: nikegurl

thanks atherjen! and i should have thanked jodi earlier as well. she helped me get to this 40/40/20 plan and i believe it's going to be a good choice. for the moment it seems like crazy HUGE amounts of carbs but i have a feeling i'll learn to like 'em just fine.

Posted by: nikegurl

Mon 2/9 Meals (will update/edit as I go)

MEAL 1
1.5 scoops Optimum Whey
1 Tbs pb

MEAL 2
3 oz chicken
1 cup brown rice
1/2 c stewed tomatoes
chicken broth (used to cook rice)
Tbs parmesan cheese

Meal 3
1.5 scoops Nectar
1 Tbs whipping cream

Meal 4 (preworkout)
can tuna
1/2 cup brown rice
whole wheat tortilla
2 Tbs light dressing (Italian)
shredded romain

Meal 5 (postworkout)
1/2 cup oats
1/2 cup cottage cheese
2 egg whites
Tbs light SF jam
1/2 apple

TOTALS:
1597 calories
159 g protein
151 g carbs
34 g fat

Posted by: Jill

What kind of nectar do you drink NG?

Posted by: Jodi

Looks great NG! Hopefully we found something that will work for you physically and mentally. Good luck darling

Posted by: nikegurl

I like the fuzzy navel and apple best. I have the Caribbean Cooler around somewhere but don't like it too much anymore.

I really like the other 2 though!

Posted by: nikegurl

Quote:

Originally posted by Jodi
Looks great NG! Hopefully we found something that will work for you physically and mentally. Good luck darling

The fact that I can put my tuna in a whole wheat tortilla later today may just be enough to keep me going a LONG time without cheating. Seriously. I was sniffing the bag of 'em earlier today.

Thanks for always helping.

Posted by: Jodi

As I told you before NG, I'm always here for you.

Posted by: nikegurl

i already have a question. the ww tortilla i bought has 20 g carbs and zero grams sugar. would 2 a day be pushing it? numerically it works but i thought that might be excessive even if there's no sugar?

Posted by: Jodi

Quote:

Originally posted by nikegurl
i already have a question. the ww tortilla i bought has 20 g carbs and zero grams sugar. would 2 a day be pushing it? numerically it works but i thought that might be excessive even if there's no sugar?

No -that is fine

Posted by: nikegurl

TUESDAY and WEDNESDAY MEALS

Exactly the same as Monday.

MEAL 1
1.5 scoops Optimum Whey
1 Tbs pb

MEAL 2
3 oz chicken
1 cup brown rice
1/2 c stewed tomatoes
chicken broth (used to cook rice)
Tbs parmesan cheese

Meal 3
1.5 scoops Nectar
1 Tbs whipping cream

Meal 4 (preworkout)
can tuna
1/2 cup brown rice
whole wheat tortilla
2 Tbs light dressing (Italian)
shredded romain

Meal 5 (postworkout)
1/2 cup oats
1/2 cup cottage cheese
2 egg whites
Tbs light SF jam
1/2 apple

TOTALS:
1597 calories
159 g protein
151 g carbs
34 g fat

Posted by: nikegurl

I got an awesome nonstick frying pan Monday night so the protein pancakes are now going smoothly. Yummy too.

One disappointment....I made a big batch of chicken with brown rice and stewed tomatoes Sunday night and I'm really sick of it. Bleck. I think the tomatoes are bothering my stomach? Gonna have to come up with another cooked meal option when it's finished b/c I don't want to make it again.

I'll have to investigate Jodi's cottage cheese meatloaf more closely...

Posted by: Jill

Quote:

Originally posted by nikegurl

Meal 5 (postworkout)
1/2 cup oats
1/2 cup cottage cheese
2 egg whites
Tbs light SF jam
1/2 apple

Was this a protein pancake? I can spot them a mile away!

I find if I put a pinch of baking soda, and a pinch of baking powder, it makes the pancake grow real big, and a little bit moister.

Posted by: nikegurl

sounds Good! Thanks Jill. i'll have to try that!

my first attempt to make them was a disaster b/c I didn't have a nonstick pan. so much better now! i bet the baking soda/powder might make 'em a bit fluffier which means i'll be in heaven!

Posted by: atherjen

diet is RIGHT on hun!!

sorry to hear that your chicken/rice mix is making you feel sick. is that the first time you have made it?
defintly try Jodi's meatloaf.. gosh I want to soo bad(no oven though)

hmmm Jill I didnt know that would make them fluffier.. I havent had Prot pancakes in forever!!

Posted by: Jill

Quote:

Originally posted by atherjen

defintly try Jodi's meatloaf.. gosh I want to soo bad(no oven though)

hmmm Jill I didnt know that would make them fluffier.. I havent had Prot pancakes in forever!!

THE MEATLOAF IS TO DIE FOR!!!!

I would eat it 6x a day if I was allowed.

Oh, and the bs & bp make the pancakes ways better-I forgot to add the 2 in the other day, and the pancake was not nearly as good. Seriously.

Posted by: aggies1ut

How are you doing on more carbs?

Posted by: Jenny

The new plan looks great Hilary!

I'm sure this will suit you really well and won't create cravings

Posted by: nikegurl

first day i felt sure that i must have miscalulated everything because the carb meals suddenly seemed like a lot of food.

so far i'm really liking it. i have tons of new options now! like this weekend i'm thinking i'll get some fiber one cereal again and maybe try the low carb milk (i found some).

my jeans are still too tight though. funny how 4 days of eating well won't fix months of messing up.

Posted by: ncgirl21

Hey girlie!!

Your diet looks great!! I've never had protein pancakes- I'll have to give them a try!

Is Jodi's lasagna okay when your cutting?

Have you ever had Fiber One Pancakes?

1 cup fiber one
1/2 cup egg substitute
1/4 cup cottage cheese
1 T. water

(before you mix it all together, but the fiber one and water in the microwave to get it to mush together better)

Posted by: nikegurl

uhoh....another pancake recipe to try.

Thanks! sounds yummy. I love fiber one!

Yep....as long as I figure out the macros for the total recipe and make sure I only have it during a carb meal I can have Jodi's meatloaf. I'm not precontest or anything...just droppin' some fat.

For anyone interested I ripped off and posted Jodi's recipe below. (thanks Jodi!)

1 c small-curd cottage cheese
1 egg lightly beaten
1/4 c tomato paste
2 T. chopped onion
1 T Spicy Mustard
1/2 C Oats
1 tsp. salt
1/8 tsp. pepper
1 lb lean ground beef or turkey or 1/2 beef 1/2 turkey
1/3 c grated Parmesan cheese

In a bowl, combine the first eight ingredients. Add beef and mix well. Press into an ungreased 8 inch square baking pan. Bake at 350 for 20 minutes. Sprinkle with Parmesan cheese; bake 10-15 minutes longer or until meat is no longer pink. Drain; let stand 10 minutes before cutting.

Posted by: Jill

I bake mine for more like an hour.

Mind you, I may be using more ground beef.

Posted by: nikegurl

jodi's meatloaf is my new favorite thing! awesome.

bad news. i'm so freaking fat. decided Saturday to get my bodyfat tested and settle the mystery. (i knew it was bad but not HOW bad). 21%. dear LORDY.

good news. i prepared all of my meals (pretty much all of them) for the week last night so i'm organized and ready to solve this fat thing once and for all.

Posted by: nikegurl

MEAL 1
shake (1.5 scoops whey)
Tbs pb
cup Fiber One

MEAL 2
slice meatloaf (1/6 the recipe)

MEAL 3
shake (1.5 scoops whey)
2 fish oil caps

MEAL 4
can tuna
1/4 cup brown rice
whole wheat tortilla
Tbs lowfat mayo
1/2 apple

MEAL 5
protein pancakes
(3 egg whites, 1/2 c cottage cheese, 1/2 c oats)
1/2 apple
Tbs Smuckers light sugar free jam

TOTAL

1546 calories
37 g fat
159 carb (125 after deducting fiber)
171 protein

Posted by: Jodi

Don't worry - stick with the plan and the fat will drop

Your doing great NG

Posted by: greekblondechic

I'd be happy to be down to 21%

Afraid of what I'd measure in at

Posted by: nikegurl

well....let's put it this way....i only have like 2 pairs of pants that i can get into. seriously. i have a closet full of clothes i can't wear because they're too tight.

Posted by: nikegurl

MEAL 1
shake (1.5 scoops whey)
cup Fiber One
3 fish oil caps

MEAL 2
slice meatloaf (1/6 the recipe)
i eat it cold and lord help me...i know that's gross but i like it. a lot.

MEAL 3
shake (1.5 scoops whey)
2 fish oil caps

MEAL 4
can tuna
1/4 cup brown rice
1.5 whole wheat tortillas
Tbs lowfat mayo
1/2 apple

MEAL 5
protein pancakes
(3 egg whites, 1/2 c cottage cheese, 1/2 c oats)
1/2 apple
Tbs Smuckers light sugar free jam

TOTALS

1531 calories
33 g fat
168 carb (133 after deducting fiber)
169 protein

Posted by: Jodi

Quote:

MEAL 2
slice meatloaf (1/6 the recipe)
i eat it cold and lord help me...i know that's gross but i like it. a lot.

I've done that too but I do like it warm better. I'm glad you like the recipe. I've been making mine just all Turkey instead of 1/2 Turk 1/2 Beef. I can't taste the difference. I also started adding 1T. Cajun Spice to it and OMG - I will never eat it without the cajun again

Are you enjoying the meal plan? Is it working good for you this time sanity wise and strength wise?

Posted by: nikegurl

i like carbs...a lot.

i still fear them just a bit in the back of my mind. i think i won't be totally over that until i see that i can be as lean as i got without them with them. but already my energy is MUCH better and i feel better mentally. ('cept when i look in the mirror naked.

)

i think this is a good prep for carb cycling in the future. i'm gonna settle in with this for awhile before changing anything though. i think that's best especially since i'm feeling good physically. i already know that in a few days i'll start to get impatient and think if i switch plans i'll magically become lean overnight. i know better...really i do....but i have to fight the tendency anyway.

thanks for checking!

Posted by: greekblondechic

Girl I feel the same way, now that I eat carbs I'm in love w/ them..

And yeah, I don't fit into most of my clothes either right now

Posted by: nikegurl

let's keep the faith and not cheat on our eating plans greeky. (i've been doing that lately. used to have will of steel....not anymore)

how are you liking the carb cycling so far?

Posted by: greekblondechic

I don't like no carb days
I semi like low carb days
I love high carb days

I can deal w. it, it's a little rough planning it around life and friends who want to go out to eat, but its not a biggie if it works.

My only concern is, Im still very confused why I gained so much weight when I started it

Posted by: nikegurl

I can survive one no carb day since it's only one.
I like low carb days just fine.
I'd be terrified of the high carb days b/c I'm big on weighing and measuring and that whole thing of "eating carbs 'til satisfied" freaks me out. I want a number. (I'm high maintenance)

That's why I think this will be a good warm up for me.

I think that you can have some pretty major water weight fluctuations around high carb days and that's to be expected....but you know I'm not the resident expert.

Posted by: Jodi

Quote:

Originally posted by greekblondechic
My only concern is, Im still very confused why I gained so much weight when I started it

because your body is not use to the carbs. It happened to me when I first started carb cycling too. I came off a low carb diet and I will never go back. It also took several weeks for my body to digest carbs properly again so that I wasn't feeling bloated anymore. I was doing semi-low carb diets for a few years and now I wish I never did. It screwed up my body.

Posted by: greekblondechic

TY Jodi, thats what I suspected..

I hope my body adjusts soon! Actually, I want to post about this in my journal, sorry for thread jacking nikegurl

Posted by: nikegurl

don't apologize at all! you're motivating me and i value that a LOT right about now. have a good night and seriously, thanks for visiting and talkin' carbs.

Posted by: nikegurl

i messed up. already. i ate a big piece of homemade coconut bread (that's pretty close to being cake)

i need to hire a freaking babysitter for myself. it's pathological i tell ya. i collect photos of all these bodybuilding/fitness women b/c they have the type of physique i'd like to achieve...and then i eat cake only a few days into my new eating plan.

now that i've confessed i'm going to eat the rest of my meals as planned and do better tomorrow.

Posted by: Jodi

Whatever you do, don't give up! Eat your meals and wake up tomorrow and start fresh again. K?

Posted by: nikegurl

sigh. ok.

i was thinking i should move in with you jodi and you should put one of those infant monitors in my room and a lowjack on my ankle during the work day.

Posted by: Jodi

I'll have all you move in with me. I'll get your asses into shape fast. You might hate me afterwards though

Posted by: nikegurl

I'd never hate you after. Maybe a bit along the way but not after.

Posted by: Jill

The meatloaf cold-I eat it like that all the time too!

I know how you feel about the clothes hon-I went on holidays a month ago, and was getting ready to go out for dinner, and ya NONE of the pants I brough from the summer fit me. Only 1 pair with a drawstring waist. It is very frusterating, and I can relate. Oh ya, the scale is the devil, so stay away from him too.

Just take things 1 day at a time-if you mess up dont beat yourself up.

Posted by: nikegurl

thanks for the kind words Jill. but i think i need to be yelled at more.

i've been letting a "mess" in my personal life impact my goals and that only makes everything worse. (but i keep doing it)

on the bright side - i don't have a scale demon so that's something i don't have to stress about AND i'm still cigarette free AND i will do better tomorrow.

(YELL at me if i don't)

Posted by: nikegurl

MEAL 1
1.5 scoops Nectar (whey)
1 cup Fiber One
3 fish oil caps

MEAL 2
4 oz turkey breast
4 oz yam
pinch of mustard

MEAL 3
1.5 scoops Nectar (whey)
3 fish oil caps

MEAL 4
can tuna
whole wheat tortilla
Tbs lowfat mayo
celery
1/4 cup brown rice (mixed in tuna)
1/2 apple

MEAL 5 (post workout)
protein pancakes
1/2 cup oats
1/2 cup fat free cottage cheese
3 egg whites
Tbs Smuckers Sugar Free Light Jam
pear
3 fish oil caps

TOTALS
1588 calories
164 g protein
151 g carbs
32 g fat

Jodi, is the pear in Meal 5 ok since it's post workout or is that pushing it (fruit near bedtime?)

Posted by: nikegurl

I've decided to do cardio 3 times a week (on my non lifting days) for 20 minutes. Not much but I never do any so maybe this will be a good move. (and I'll hate every minute of it)

Posted by: Jodi

I would go with 1/2 pear.

Posted by: atherjen

I hate cardio too! :P nothing beats lifting weights imo! mayhbe make one of those cardio days HIIT. makes the 20mins go by faster anyways! lol

diets looking great girl! and Im so proud of you for still being smokey free!

Posted by: nikegurl

i'll definitely try HIIT. could i start with 4 minutes fast walk on an incline, 1 minute jog, 4 minute fast walk, 1 minute jog 'til the 20 minutes go by? i'm in pretty bad cardio shape so that may actually not be so easy at first.

as for the pear....they're pretty puny and i never eat really close to the core. so i bet when you take into account the part i waste and the starting size of the pear it is close to 1/2. seriously.

but if i find bigger pears i'll only eat half. k?

Posted by: Jodi

Cardio just plain sucks ass.

I find every excuse in the book to not do cardio. Then I realize it doesn't really matter because I can get just as lean without cardio and I don't sacrafice any muscle in the process. Even before my comp I didn't do any cardio until the last 4 weeks.

Posted by: nikegurl

i'm fiddling with my training split a little. i'm going to try training quads and hamstrings seperately and see how that goes for awhile.

Sunday 2/22 CHEST and SHOULDERS

CHEST

Flat DB Press
10 x 30
8 x 35
7 x 35 (really only got 6, needed spot on last 1)

Incline Hammer Machine
10 x 50 (total weight, not per side)
10 x 60
7 x 70

Pec Deck
10 x 30
10 45
9 x 45

SHOULDERS

Machine Press - I always use free weights but this machine was very cool....burned like crazy and easy to do a drop set at the end

10 x 40
7 x 40
6 x 40 + 4 x 30

Lateral Raises
10 x 12.5
7 x 15
9 x 12.5

Rear Delt Machine
10 x 45
9 x 45
9 x 45

I've never done shoulders on chest day b/c my shoulders are a weak spot and I thought they should have their own day. BUT I may just like doing them after chest b/c they were burning like crazy after only 1 set (from the pre exhaust I guess)

I'll see how this split goes....

Posted by: nikegurl

I really like splitting legs up! My legs were jello when I left the gym and they stayed that way...An hour later when I got in the shower at home I couldn't stand on one leg to shave my legs b/c whichever one I tried to stand on was shakin' too much.

Workout sure doesn't look like much but I think I'll be able to make real progress training quad and hams on different days. I'll increase the volume a bit soon. (been slacking with legs for so long that while this should have been an easy workout...it wasn't

)

I still suck at squats. For now my squatting goals will be: 1) Do them no matter what and 2) Ass to the floor. I achieved those 2 things but when it starts to feel heavy I rack it. It's gonna take a long time for me to get to some respectable weights...(I admit, squats freaking scare me. never used to.

)

So since I chicken out early on squats I'm going to be sure to really push my limits on the leg press. I'm not strong on them either but I will take sets to true failure on these.

SQUATS
10 x 65
10 x 75
8 x 85

LEG PRESS
10 x 90
8 x 180
7 x 180

LEG EXTENSIONS
10 x 50
9 x 50
7 x 50

ROTARY CALF MACHINE
17 x 90
9 x 130
8 x 130
8 x 130

SEATED CALF RAISES
20 x 35
18 x 35

Posted by: nikegurl

by the way....i have "news"

it's strange but good. something changed for me this weekend. i feel good again. very motivated and like i really can kick some ass.

(in a good way)

i don't feel this nagging sense that I HAVE to eat right and train instead i really WANT to do it. i'm looking forward to they gym, loving my time there and feeling damn good about a day of good eating instead of bad about how my hips look in the mirror.

not sure what happened - but i'm glad it did.

Posted by: ncgirl21

Quote:

Originally posted by nikegurl
by the way....i have "news"

it's strange but good. something changed for me this weekend. i feel good again. very motivated and like i really can kick some ass.

Congrats Girl!! I'm sure you will kick some ass!!

Keep it up!!

Posted by: Jodi

Quote:

Originally posted by nikegurl
by the way....i have "news"

it's strange but good. something changed for me this weekend. i feel good again. very motivated and like i really can kick some ass.

Go with the flow

Posted by: atherjen

HOORAY! thats the spirit girl!

Posted by: nikegurl

yep - feeling really good. there is a chance it's b/c i'm an ephedra junkie.

haven't used any in awhile and i cracked open my last bottle of dymetadrine this week. maybe they're happy pills for me?

Posted by: atherjen

you silly girl!
gosh, coffee makes me happy! even though I dont feel anything from it or ephedrine.

Posted by: nikegurl

night off from the gym (tuesday night)

i have a little "situation" today.

my legs aren't working. they are killing me from monday night (no problem, been there done that - we all have) but besides hurting...they won't work quite right. i can barely walk.

it's better when i move around but when i got out of bed this morning i could barely get to the bathroom. and sitting at my desk is not helping. i look like sucha freak. oops.

Posted by: nikegurl

yesterday's meals - a bit low on calories. i forgot fish oil a couple of times. i'll bump it up a tad today.

MEAL 1
1.5 scoops Nectar (whey)
1 cup Fiber One

MEAL 2
4 oz turkey breast
4 oz yam
pinch of mustard

MEAL 3
1.5 scoops Nectar (whey)
3 fish oil caps

MEAL 4
can tuna
1.5 whole wheat tortilla
Tbs lowfat mayo
celery
1/2 apple

MEAL 5 (post workout)
protein pancakes
1/2 cup oats
1/2 cup fat free cottage cheese
3 egg whites
Tbs Smuckers Sugar Free Light Jam

TOTALS
1451 calories
165 g protein
131 g carbs
26 g fat

Posted by: Jill

Quote:

Originally posted by nikegurl

MEAL 5 (post workout)
protein pancakes
1/2 cup oats
1/2 cup fat free cottage cheese
3 egg whites
Tbs Smuckers Sugar Free Light Jam

Meals look good NG. I'd have to say this one looks the best to me.

Put a pinch of baking soda and a pinch of baking powder. I find it makes em taste even better!!! (it is possible) Oh ya, I used to love sf jam too-now i eat my p pancakes with fresh strawberries, even yummier!

Oh, 1 more thing! Try adding a TBS of coco, and a TBS of choc protein. It seriously tastes like choc cake! Im addicted to p pancakes on carb days!

Posted by: nikegurl

thanks jill! i remembered the pinch of baking soda monday but forgot it yesterday. you are very right - they fluff more with the baking powder.

i use apricot SF jam and ohmylord is it good. i keep thinking...jodi isn't going to allow this for long.

Posted by: Jill

Quote:

Originally posted by nikegurl

i use apricot SF jam and ohmylord is it good. i keep thinking...jodi isn't going to allow this for long.

I was cut off. I have a TBS occasionally!

Posted by: nikegurl

for some reason this week i'm feeling very motivated, disciplined and focussed again...so i think when the time comes for the apricot smuckers to be banned i'll be ready.

i may shed a few tears but i'll handle it.

just not yet - k jodi?

Posted by: nikegurl

Yesterday's Meals...calories still a little low but I'm feeling good.
I'm going to make a few adjustments starting on Monday. (don't worry - they aren't out of impatience, I promise and I'm actually going to increase calories some.)

MEAL 1
1.5 scoops Nectar (whey)
1 cup Fiber One
3 fish oil caps

MEAL 2
4 oz turkey burger
4 oz yam
mustard

MEAL 3
1.5 scoops Nectar (whey)
3 fish oil caps

MEAL 4
can tuna
1.5 whole wheat tortilla
Tbs lowfat mayo
small pear

MEAL 5 (post workout)
protein pancakes
1/2 cup oats
1/2 cup fat free cottage cheese
3 egg whites
Tbs Smuckers Sugar Free Light Jam

TOTALS
1522 calories
166 g protein
140 g carbs
29 g fat

I'm telling you...Dymetadrine Extreme is my miracle product. I'm not starving, I'm feeling great....and f*ckers had to take it off the market.

Posted by: atherjen

hmmm I seen that product in ol magazines.

diet looks yummy!! just dont lower too much girlie!

Posted by: nikegurl

diet is yummy!

i'm going to bump calories up a bit next week and i'm working out a version of carb rotation that feels right for me...we shall see.

Posted by: Stacey

Hey girlie~ I LOVE Dymetdrine Extreme tooooo -- Not taking it anymore--but I did for a long time. Butterfly did also!! Great stuff!

Take care honey!

Posted by: nikegurl

it's great stuff.

i hadn't used it for about 2 years and i'm remembering all over again why i've always liked it so much.

have a good one and thanks for popping in!

Posted by: nikegurl

UPDATE...I'm taking the day off tomorrow so that means no computer for me again until Monday morning. I'm sticking to the same meal plan Friday, Saturday and Sunday. (really)

Starting Monday I'm changing things a bit.

For 2 weeks I will eat:

1610 calories
125 g protein
200 g carbs
34 g fat

5 meals, basically same macros at each.

Then I will drop 1 carb meal and replace it with veggies in weeks 3 & 4. Calories will stay the same. Carbs will drop to 160g and fat will increase to 52g

Every 2 weeks I'll drop a complex carb meal (lowering carb intake by about 40 g) and increase fat a bit to keep my calories about the same.

Weeks 5 & 6 will be same calories and protein (roughly) with carbs dropping to 120 and fat bumping to 70 g

Weeks 7 & 8 will drop carbs to 80 g and fat will increase to 88.

(2 week "cycles")

If/when progress stalls I will decrease calories by 50.

That's the plan.

Posted by: nikegurl

time to catch up my journal.

THURSDAY 2/26 - Back and Hamstrings

I was planning to do calves a 2nd time but there was just no way. I couldn't straighten my lower legs out all the way from my last calf workout. (literally)

BACK
HAMMER MACHINE PULLDOWNS
10 x 50
9 x 60
8 x 60

CLOSE GRIP PULLDOWNS
10 x 70
9 x 80
10 x 80

BB ROWS
10 x 50
6 x 60
9 x 50

1 ARM HAMMER MACHINE ROWS
10 x 25
9 x 35
7 x 40

HAMSTRINGS
SLDL
10 x 75
10 x 80
9 x 80

LYING LEG CURLS
10 x 30
10 x 30
8 x 35

SEATED LEG CURLS
10 x 60
12 x 45
12 x 45

Great back workout (for me). I really like the 2 Hammer Machines. I never use them and I'm going to start. Had lat soreness for a couple of days which is unusual for me after back training.

Posted by: nikegurl

SUNDAY 2/29 CHEST and SHOULDERS

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

HAMMER MACHINE INCLINE PRESS
8 x 60
7 x 70
6 x 70

INCLINE FLYES
10 x 15
8 x 20
8 x 20

SHOULDERS
DB PRESS
10 x 20
6 x 22.5
5 x 22.5 + 3 x 17.5 (dropset)

definitely a lot weaker on these after chest...may try to rest a bit longer between the 2 bodyparts and see if that makes a difference. i was actually stronger on lateral raises than usual but much weaker on presses

SIDE LATERALS
10 x 15
5 x 17.5 + 8 x 10 (dropset)
5 x 17.5 + 7 x 10

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

Posted by: nikegurl

New eating plan (weekly carb rotation) starting today.

Here are my thoughts on last week....

The Good: No diet cheats! (a small miracle for me lately)
No missed workouts
Really KILLED my legs

The Bad: Skipped Ab training all week
Didn't drink nearly enough water.

Feeling pretty good with what I did all in all. Now I just have to keep going and eventually....I'll see improvements.

Posted by: nikegurl

today's meals

MEAL 1
1/2 c oats
1/2 c nonfat cottage cheese
3 egg whites
(the above made into protein pancakes)
Tbs sugar free jam
3 fish oil caps

MEAL 2
1/2 can tuna
2 egg whites
Tbs light mayo
1 1/2 whole wheat tortillas

MEAL 3
1 whole egg
5 egg whites
3 oz apple
1/2 cup Fiber One (bran cereal, dry)

MEAL 4
4 oz turkey
5 oz yam

MEAL 5 (post workout)
whey shake
4 oz pear
1/3 cup oats

TOTALS
1514 calories
135 protein
188 carbs
31 grams fat

Not sure about my post workout meal....I'm shooting for 25 g protein and about 40 grams carbs. But I think the oats are bad here since they'll only slow down the protein absorbtion (which is the opposite of what I want post workout)

What would be a better post workout meal to get 25-30 g protein and about 40 g carbs? Thanks!

Posted by: atherjen

things are looking awesome girl!!

your dedication is dead on!

hmmmm you know I have gone with both whey/dextrose post workout and whey/oats postworkout and noticed NO difference whatsover, to me anyways. felt better just eating my oats.
Its pretyy controversial, theres a great thread on the Avantlabs forums about its "Ode to Oats". worth a read.
so I stick to my oaties!

Id rather eat carbs than drink them!

Posted by: nikegurl

good to hear. i know people won't always agree. as long as everyone doesn't think it's a huge mistake...i think i'll stick with this for a bit and see how it goes. i never noticed much using dextrose in my shake and to hit 40 g carbs....that'd be a LOT of dextrose.

thanks for checking on me.

Posted by: nikegurl

Legs are a huge mind f*ck for me. I hate training them so much that I can only take it one set at a time. I can't even think ahead to the next exercise or I'll want to bail. But then when it's over and I know I hit them hard I feel like I've won an Olympic medal or something (crazy I know.) Definitely a love/hate thing going on....

Yesterday's Workout - Quads and Calves

QUADS
SQUATS
10 x 65
10 x 75
10 x 85
7 x 90

LEG PRESS
10 x 90
10 x 180
8 x 180

LEG EXTENSIONS
10 x 50
9 x 50
8 x 50

CALVES - I took it easy and did the same as last week since last week they hurt so much I couldn't straighten my legs for a few days (seriously)

ROTARY CALF MACHINE
8 x 130
8 x 130
8 x 130

SEATED CALF RAISES
16 x 35
14 x 35
15 x 35

Posted by: Jenny

NG, you rock!

Posted by: nikegurl

thanks sweetie. i think i've actually pulled it together again.

Posted by: sara

nikegurl, I think we doing the same meals plan

I'm supposed to start on it today. kinda scary lots of carbs!!

Posted by: nikegurl

really? it used to scare me but i'm good with carbs now.

i find future weeks where i start dropping them again scarier now. (never ever ever did i think i'd say that!)

i'm following each "cycle" for 2 weeks and then dropping one carb meal out every 2 weeks. i should be getting about 200 g carbs now but i'm coming in a bit short of that. (i'm close though - so i'm going to just leave it)

i'd been eating carbs again before starting this so i'm hoping i won't bloat from them. so far all is well...

Posted by: sara

Are you seeing any results?

Posted by: nikegurl

i only started this yesterday so too soon to tell. i was doing 40/40/20 for a couple of weeks to get back on track and that was ideal for me. meals were easy to plan and i found i had a LOT more energy in the gym even on lower calories (compared to low/no carbs and higher fat).

Posted by: nikegurl

oh - nearly forgot. i'm a bit leaner. nothing drastic b/c i've only been sticking to it for 2 weeks but a definite improvement. pants are less tight and my legs look better in the mirror. it's a start.

i just got an accumeasure calipers and tape measure today in the mail so i'll start tracking more scientifically now.

Posted by: sara

great news!
do you do any cardio though?

Posted by: nikegurl

no cardio so far. i had planned to start at least twice a week but i haven't. (i hate it SO much but i should probably do a little anyway)

Posted by: nikegurl

not that there was ever any doubt...but i truly am crazy.

last week my leg workout crippled me. i literally couldn't fully straighten my legs to walk properly for a few days and the pain lasted for 5.

so THIS week i told myself to do basically the same workout.

but i didn't. i added a set of squats. i got 2 more reps with the same weight as last week and i went up 5 lbs for my last set.

i added reps on my 2 heaviest sets of leg presses too.

so now here it is 18 hours after training legs and i'm upset. why? b/c i'm not in agony.

there's just no pleasing me. they better start hurting soon.

Posted by: sara

nikegurl, how much fat you intake per meal? do you count the fat that is coming from oats/brownrice/ bread/pita

Posted by: nikegurl

i'm averaging 6-7 grams fat per meal and i count it all. as i lower the carbs i'll gradually increase the fat some. i say i'm averaging 6-7 grams b/c a couple of meals have as high as 8-9 and a couple as low as 3-4 grams. the rest are right at 6-7 grams.

as weeks go by i intend to drop the "starchy" carbs by one meal at a time (per tweak), increase my fibrous veggies and increase healthy fats a bit to keep calories fairly consistent.

i'll have to see how it goes. i may drop some calories if progress slows. (only like 25-50)

Posted by: sara

what about the fruits and lugumes, lentils.. are you going to decrease them too?

Posted by: nikegurl

i don't eat any legumes now.

(that's just my taste)

on the fruit...right now it's basically 1 piece a day (3 oz of apple isn't much). i'm going to try to keep that in for awhile. i don't think it should be much of a problem. (i have other things i'll be cutting first).

Posted by: sara

I made a thread .. asking about high protein beans

Posted by: sara

What you think of the Low carb milk ? some people use it here to replace cottage cheese

Posted by: nikegurl

i haven't tried it but i hear good things. i like the cottage cheese i have in my protein pancakes and i wouldn't want any more dairy in my diet but it's something i'm sure i'll try eventually.

let me know what you think if/when you try it.

Posted by: Jill

Have you tried the TBS of coco, and TBS of cho protein in your pancakes yet? I sware it tastes like choc cake!!!

Posted by: sara

If I get it, I would replace for the cottage cheese.. you can't make a smoothie with cottage cheese, with the milk you can make blueberry smoothie. Low fat/ Low sugar

Posted by: nikegurl

i'm not a big chocolate fan but i will definitely check it out when i start to get sick of 'em. thanks for the good suggestions!

Posted by: nikegurl

today is off from the gym which means one thing...i can have some fat in my last meal (natural pb in my oats.

)

today's meals

MEAL 1
1/2 c oats
1/2 c nonfat cottage cheese
3 egg whites
(the above made into protein pancakes)
Tbs sugar free jam
3 fish oil caps

MEAL 2
1/2 can tuna
2 egg whites
Tbs light mayo
1 1/2 whole wheat tortillas

MEAL 3
1 whole egg
5 egg whites
3 oz apple
1/2 cup Fiber One (bran cereal, dry)

MEAL 4
4 oz chicken breast
5 oz yam

MEAL 5
whey shake
1/2 cup oats
Tbs natural pb

TOTALS
1612 calories
148 protein
184 carbs
36 grams fat

Posted by: nikegurl

i got accumeasure calipers in the mail today. i'm going to have to start taking measurements with these and i guess a tape measure too so i can track my progress.

for some reason i highly doubt that i'll be able to take either measuremet in the exact spot each time though....waist and chest are easy but arms and legs seem so easy to do differently each time.

i'll do my best though

Posted by: sara

Posted by: nikegurl

i left my log in the car...but i want to keep my journal current so i'm going to list last nights workout minus the weights and exact reps just to get it down here...

BACK

WG Pulldowns
4 sets

DB Rows
3 sets

Hammer Machine Rows
3 sets

Hypers
2 sets

HAMSTRINGS

SLDL
4 sets

Lying Leg Curls
3 sets

Seated Leg Curls
3 sets

Posted by: nikegurl

i missed one meal yesterday but no cheats.

i'll get all my meals in today.

Posted by: sara

Happy B-day!

Posted by: PreMier

Quote:

Originally posted by sara
Happy B-day!

Oh damn! I almost missed that. Damn she looks good for being 25

Posted by: atherjen

HAPPY BIRTHDAY girl!!!

Posted by: nikegurl

awwwwh thanks!

it was a good one. and Premier....I'm actually 26 but let's not reveal that outside my journal.

Posted by: sara

I'm glad you had a good one

what you eat all weekend?

Posted by: nikegurl

the plan was 1 cheat meal but it turned into two - one friday and one saturday. no desert though. (just turned out that way)

friday night i had my favorite burger and fries from in n out (cheap but so good) and saturday i had crab legs and salad with a very fattening twice baked potatoe. very delicious. i got back on track sunday though with my diet and the gym so i'm feeling mostly ok about it.

Posted by: atherjen

yummy those crab legs and baked taters sound yummy!

were they the stuff kind with sour cream and stuff?

Im glad that you had a great weekend girl!

Posted by: nikegurl

yeah...i was pretty naughty with the taters. i think they baked them, then scooped out the insides, added sour cream and other fattening stuff, whipped 'em and put them back in their skins.

i don't feel too terrible on the cheats though since i really enjoyed them (unlike some random pig outs) and i did get right back on track yesterday.

thanks again.

Posted by: Jodi

Mmmmm crab meat

Posted by: nikegurl

I LOVE crab legs! Actually I only like snow crab - king crab's not for me.

Posted by: nikegurl

little bit of catching up on my journal

Friday - Calves and Arms

CALVES
SEATED CALF RAISES
30 x 35
27 x 35
22 x 35

STANDING CALF RAISES
10 x 40
10 x 40
9 x 40

BICEPS
BB CURLS
10 x 40
8 x 50
7 x 50

INCLINE DB CURLS
10 x 17.5
10 x 17.5
8 x 17.5

HERCULES CURLS
12 x 25
8 x 30

TRICEPS
SKULL CRUSHERS
12 x 30
12 x 30
10 x 30

SEATED DIP MACHINE
8 x 75
7 x 75
9 x 60

2 sets bodyweight between bench dips

Posted by: nikegurl

SUNDAY 3/7

CHEST
FLAT DB PRESS
8 x 30
10 x 35
6 x 40

INCLINE BB PRESS
10 x 65
9 x 65
7 x 65

MACHINE PRESS
8 x 60

LOW CABLE CROSSOVERS
9 x 15
8 x 15

SHOULDERS
DB PRESS
9 x 22.5
5 x 22.5

6 x 20

SIDE LATERALS
10 x 15
8 x 15
8 x 15

REAR DELT MACHINE
10 x 45
10 x 45
8 x 45

Posted by: nikegurl

I love splitting legs into 2 days and I think hitting calves twice a week will be a good thing.

Only problem with my new split...shoulders after chest isn't working. I'm way too weak. I know...pre exhaust and all that but mentally it's a bad thing. My shoulders are a weak spot that I really need to improve (I have seen some progress). I just don't feel like I hit them hard enough after chest.

I think I may go with this starting next week

SUN: Chest and Back
MON: Quads and Calves
TUES: off
WED: Shoulders and Hamstrings
THURS: Arms and Calves
FRI: off
SAT: off

I think that'll be better for me. I want to stick with a 4 day split for now.

Posted by: nikegurl

having a very slight diet "issue" as well this week.

i feel good and i'm trying to remember that i need to be patient.

but it's just nagging at me and nagging at me....i'm not so sure i can actually eat 200 grams carbs for 2 weeks and drop bodyfat at my optimum rate. my plan was to finish this week with that many carbs and then next week drop to 160 grams carbs (good ones) for 2 weeks and then drop to 120 grams for 2 weeks...

i just think i might make better/faster progress with fewer carbs now. i promised myself not to screw with my plan but it's really nagging at me that i may be semi wasting time with carbs that high for weeks at a time.

and i don't like my protein down as low as 125 g/day either...

damn it. i'm doing it again....thinking about switching plans ALREADY. i think that's bad and i need to stop.

but i also think the carbs are too high and the protein's too low...

Posted by: Jodi

NG

Stick with it for now. Don't start changing things, follow through with what you originally had planned. I like that plan.

PM you back soon

Posted by: nikegurl

ok - i'll stick with it. i never really directly asked you - the idea of me eating 200 g carbs a day last week and this week (it'll drop to 160 next week) doesn't seem insane to you?

i'm feeling good but starting to wonder if i really can get leaner with that many carbs. but you're right - i'll never know if i don't try.

thanks jodi. i'll behave.

Posted by: Jodi

Quote:

Originally posted by nikegurl
ok - i'll stick with it. i never really directly asked you - the idea of me eating 200 g carbs a day last week and this week (it'll drop to 160 next week) doesn't seem insane to you?

i'm feeling good but starting to wonder if i really can get leaner with that many carbs. but you're right - i'll never know if i don't try.

thanks jodi. i'll behave.

No, not at all. You could try keeping your fat and protein intake the same though. It a little bit of further deficit and a shock to the system.

Posted by: nikegurl

i was planning to keep the protein pretty consistent.

when you say i could keep the fat the same you mean not increase it as i drop the carbs out as the weeks progress so my calories will drop? i'm all for it if you think it'd be a good move. (i'll increase green veggies as i decrease my other carbs)

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