Sara's April Journal [Forum Archive]

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Sara's April Journal

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Posted by: sara

Thursday 4/1/04

Shoulders/ABS

DB Shoulder Press 20/9, 20/7, 20/6, 20/5

DB Front Raise (one arm at a time) 17.5/9, 17.5/7, 17.5/7, 17.5/5

Super-sets
DB Lateral Raise (standing) 15/12, 15/9, 15/8
DB Bent Lateral Raise (laying on bench) 10/12, 10/12, 10/12

Ez Bar Upright Row 20/12, 25/8, 25/7, 25/6

DB Shrugs 30/12, 35/9, 35/8, 35/9

ABS:
Laying Leg Raise crunch w. 10 lbs. plate (2 super sets, 1 set)
Crunches w. weight (3 sets)

Posted by: PreMier

New journal? Why?

Posted by: sara

Starting fresh this month

with a new plan and No unplanned Cheats!!

Posted by: PreMier

Ok.. I suppose I can follow along

Posted by: sara

Quote:

Originally posted by PreMier
Ok.. I suppose I can follow along

It will be somewhat different

Posted by: PreMier

Different is good

Posted by: sara

I will change it every 2-3 weeks, so my body doesn't get used to it.. I will try to have 6 meals instead of 5

Posted by: sara

Thursday 4/1/04

6:40
½ Grapefruit (0P, 0F, ?C)
2 Whole eggs (12P, 10F, 2C)
½ Cup Egg whites (12P, 0F, 2C)
** Hot Coffee w. powdered non-dairy milk**

9:40 (Post –workout)
1 Scoop Designer’s Whey (17.5P, 1.5F, 3C)
1 Egg white (3.5P, 0F, 1C)
1 TBSP PB (2P, 8F, 3C)

12:40
2 Cheese Sticks (14P, 12F, 2C)
½ Cup Egg whites (12P, 0F, 2C)
Veggies: Spinach, Parsley

3:40
1 Scoop Designer’s Whey (17.5P, 1.5F, 3C)
20 Almonds (3P, 12F, 3C)

6:40
5 oz. Salmon (measured Raw) (~28P, ~16F, 0C) “Not sure if it’s right”
Veggies: Broccoli, Garlic, Onions, Cucumbers

~ 9:40
½ Cup FF Cottage Cheese (13P, 0F, 5C)
10 Almonds (2P, 6F, 1C)
** Hot Cocoa w. Cinnamon**

Posted by: ncgirl21

Good Luck!!

Posted by: sara

Quote:

Originally posted by ncgirl21
Good Luck!!

Thanks hon

Posted by: greekblondechic

GOOOOO SARA!!!!!!!!!!!! Good luck sweetie!!

Posted by: sara

Quote:

Originally posted by greekblondechic
GOOOOO SARA!!!!!!!!!!!! Good luck sweetie!!

greeky- Thanx sweetie.. I know I can do it this time! just the way I planned it

Posted by: sara

Friday 4/2/04

7:00
1 Bocca Burger (18P, 1.5F, 8C)
1 Veggies' Cheese (4P, 2F, 1C)
1/2 TBSP Olive oil (0P, 7F, 0C)
Parsley

~ 8:15 ** Hot Tea w. powdered non-dairy milk**

9:40
1.5 Scoop Soy Protein (19P, 1F, 2C)
1.5 TBSP PB (3P, 12F, 4C)
1 Strawberry (0P, 0F, ?C)

12:30
5 oz. Salmon (measured Raw) (~28P, ~16F, 0C)
Veggies: Broccoli, Parsley
** Hot Black Tea w. Coffee**

4:20
1.5 Scoop Soy Protein (19P, 1F, 2C)
1 TBSP PB (2P, 8F, 3C)

8:30
5 oz. Salmon (measured Raw) (~28P, ~16F, 0C)
Veggies: Cauliflower, Green onions, Cucumbers, Garlic

~ 9:40 ** Hot Cocoa** (0P, 0F, 1 C, 1 Fiber)

Posted by: sara

Yesturday was my carb-up/refeed day (cheat day)

Posted by: gwcaton

Quote:

Originally posted by sara
Yesturday was my carb-up/refeed day (cheat day)

Alright another cheatday person !!! I look forward to saturdays for sure. So does my wife, gives her a break from fixing all that "Diet " food all week ! LOL

Posted by: atherjen

Sara- was this another binge???
I truly feel you need to follow a more healthful balanced plan.... these were not planned refeeds or whatever you try to call them....

Posted by: gwcaton

Quote:

Originally posted by atherjen
Sara- was this another binge???
I truly feel you need to follow a more healthful balanced plan.... these were not planned refeeds or whatever you try to call them....

WHAT !!!!!!! She pulled the wool over my eyes !!!!

Posted by: Jill

What did your refeed/cheat consist of darlin?

Posted by: aggies1ut

Sara, I don't think you really understand the concept of what a refeed is v. a carb up v. a binge. They are not one in the same.

Posted by: sara

excuse me guys.. I planned to do carb-ups/ or re-feeds every Tuesday and Saturday!
This was my refeed meal.. it was planned to be in my 3'rd meal or if itwas a carb up it would be in my last meal..

Jill- I had Lots of cereal (life cereal and fiber one), green apple, few strawberries, 1 slice bread, sesame crackers, raisins, and lots of peanuts and Almonds

Posted by: atherjen

why didnt you mention that you were going to do refeeds???

also- "lots" of nuts are not a part of a refeed. fat as no effect on leptin.

Posted by: sara

I was thinking of refeeds or carb ups..I mentioned it on another forum.. fitness&bodybuilding

Posted by: sara

Sunday 4/4/04

8:20
1 Whole Egg (6P, 5F, 1C)
1 Egg white (3.5P, 0F, 1C)
1/2 Cup Egg whites (12P, 0F, 2C)
** Hot Coffee**

12:30
1 Scoop Designer's whey (17.5P, 1.5F, 3C)
2 Fish oil (0P, 2F, 0C)

3:20
1 Can Chicken (25P, 2.5F, 0C)
1 TSP olive oil (0P, 5.5F, 0C)
Veggies: Cucumbers w. vinegar

6:10
1 Whole Egg (6P, 5F, 1C)
1/2 Cup Egg whites (12P, 0F, 2C)
1/4 Cup FF Cottage Cheese (6P, 0F, 2.5C)
Veggies: Green Pepper

~ 7:00 Herbal Tea **

9:00
~ 4 oz. Tenderloin pork (measured raw) (22P, 1.5F, 1C)
less than 1/4 Cup FF Cottage Cheese (>4P, 0F, >2C)
1 TSP olive oil (0P, 5.5F, 0C)
Veggies: Lettuce
** Hot Cocoa w. powdered non-dairy milk & cinnamon

Posted by: sara

been having tummy problems for the past 3 days..

Posted by: sara

How many calories I need to maintain my weight and lose Body fat?

Posted by: sara

Jodi- Would you be able to delete all the posts from this thread. so I can start posting my new plan that I will be getting from the trainer tomorrow?

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