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2005 Transformation


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Posted by: sara

Happy New Year Everyone!

Main Goal: Control what I eat
Fitness Goal: Weight Train 3-4 Times a week
Cardio: 3-5 Times a week
I still dont know if I would look good with muscles.. some girls look great with muscles, others dont. I dont know if I need to bulk or cut

For this month my main goal is to control what I eat and keep up with my new training routine which I will be starting tomorrow

Next month I will be adding a new goal to my first two goals for this month and up-grade my goals month by month


Posted by: Jill

Quote:
Originally Posted by sara
I still dont know if I would look good with muscles.. some girls look great with muscles, others dont. I dont know if I need to bulk or cut
Maybe post some pics then

Good luck


Posted by: sara

Some people here know what I look like.. well, know what I looked like few months ago and would probably know if I will look good with muscles


Posted by: Jill

Quote:
Originally Posted by sara
Some people here know what I look like.. well, know what I looked like few months ago and would probably know if I will look good with muscles
Like who, Jodi?


Posted by: sara

Yes, Jodi and others


Posted by: aggies1ut

Some girls don't look great with muscles?


Posted by: Vieope

Hey Sara


Posted by: sara

Quote:
Originally Posted by aggies1ut
Some girls don't look great with muscles?
Yes aggie, I see some girls in magazines or other places they dont look good with big muscular arms,etc.. Thats just me though


Posted by: sara

Quote:
Originally Posted by Vieope
Hey Sara



Posted by: sara

I will probably sacrifice some muscle on this plan but am willing to risk it

The PLAN goes something like this:
M, T, W, Th, F, Sat

Meal 1
2 Whole Eggs, 1/2 Cup Egg Whites, FF Cheese, Veggies

Meal 2 PWO
1.5 Scoop Whey, 30g dextrose (Sweet Tarts)

Meal 3
Chicken Breast, Olive Oil, Veggies

Meal 4
Chicken Breast, Flax Oil, Veggies

Meal 5
Whey Protein, 1/2 Cup Cottage Cheese, 1 TBSP PB

* Sunday = My free day, Eat with friends, family

*Chicken can be substituted with any no/low carb protein source: fish, steak, eggs, powder, cottage cheese
*I will have veggies with at least 2 meals
*I will add 3 fish oils to each meal (2'nd weeks)

Im going to try this for at least 6 weeks and if Im liking the results, I will contiune for another 2 weeks


Posted by: Jill

No complex carbs throughout the week????? Be careful please, you could be setting yourself up for potential binges on Sunday.

Jodi's deff gonna be pissed.


Posted by: sara

Jill, this is my main goal for this year is to control what I eat
I know Jodi might be upset But I gained so much weight over the last 3 months


Posted by: Jill

Quote:
Originally Posted by sara
But I gained so much weight over the last 3 months
Seriously Sara, like how much weight?


Posted by: sara

30 lbs


Posted by: sara

Weights: Chest/Triceps
Cardio: 30 Minutes Spin Class

I will start posting my new workout routine next week since I start the new routine on Sunday

* I will also try the malt/dex post workout with my whey.. not sure how this will work for me, have to try it to see how it works


Posted by: PreMier

Hi Sara. I think you would look great with muscles


Posted by: sara

Hey Jake.. I dunno about that, Im not sure


Posted by: PreMier

Well, you asked for an opinion.. and I gave it.


Posted by: sara

Right now, I dont cant tell since what Im holding is fat and water


Posted by: carbchick

good luck with the new plan, sara! ... but I think it looks a bit bleak a good way to shift fat is to build muscle ... and you're not going to do that with the diet as posted.

isn't this remarkably similar to the plan you followed during the 3 months when you say you gained 30lbs?

also what kind of macros are in this diet - I'm guessing 150-ish protein, 40-ish fat, and pop tarts ?carbs ... that's not a whole hill of beans is it chica. plus the 'free day' - are you ready to handle that ... w/o a plan in place?

I know it's a personal thing, but I think EVERY girl looks better with muscle


Posted by: M.J.H.

Good luck with the new journal sara! I think that some muscle on a girl is attractive. Not too much though, of course. As long as everything is done in moderation I don't think you have anything to worry about.


Posted by: sara

Quote:
Originally Posted by carbchick
good luck with the new plan, sara! ... but I think it looks a bit bleak a good way to shift fat is to build muscle ... and you're not going to do that with the diet as posted.

isn't this remarkably similar to the plan you followed during the 3 months when you say you gained 30lbs?

also what kind of macros are in this diet - I'm guessing 150-ish protein, 40-ish fat, and pop tarts ?carbs ... that's not a whole hill of beans is it chica. plus the 'free day' - are you ready to handle that ... w/o a plan in place?

I know it's a personal thing, but I think EVERY girl looks better with muscle

Thanks for stopping by carbchick
The fat will start 50-60 grams and if I start to loose weight fast, I will increase my fat intake a little more and increase the post-workout carbs.
Its not pop tarts Sweet tarts or I might get dextrose or malt mix to add with my shake

I will keep you guys informed how my free day will go

Im still debating on the muscles issue. I dont want alot of muscles, but I do want some muscles


Posted by: sara

Quote:
Originally Posted by MonStar
Good luck with the new journal sara! I think that some muscle on a girl is attractive. Not too much though, of course. As long as everything is done in moderation I don't think you have anything to worry about.
Hey Mike. Thanks for stopping by
Good luck this year


Posted by: sara

Quote:
Originally Posted by sara
Main Goal: Control what I eat



Posted by: Jodi

Quote:
Originally Posted by carbchick
good luck with the new plan, sara! ... but I think it looks a bit bleak a good way to shift fat is to build muscle ... and you're not going to do that with the diet as posted.

isn't this remarkably similar to the plan you followed during the 3 months when you say you gained 30lbs?

also what kind of macros are in this diet - I'm guessing 150-ish protein, 40-ish fat, and pop tarts ?carbs ... that's not a whole hill of beans is it chica. plus the 'free day' - are you ready to handle that ... w/o a plan in place?

I know it's a personal thing, but I think EVERY girl looks better with muscle
I know it's ridiculous isn't it? From what I can tell is she is following a TKD which includes a PWO Spike Talk about one of the WORST diets in history for binge eaters and eaters with no control. I speculate that Monstar got her on this kick. After 2 years you would have thunk that Sara was smarter than this. I'm so very very disappointed because for most of these 2 years I've been trying to help her get her eating under control and help her reach her goals. Instead she sabatoges everything I do for her with stupid diets like this that she should know will not work for her all for what, fat loss. Another thing would have thought she would have learned over the past 2 year, you can't do it overnight! So anyway, this will be my last post EVER in any of her journals. This is why I gave up personal training because I get disappointed time and time again from my clients and it bothers me so bad that I get all upset about it so I'm giving up here too.

Good luck Sara with your goals.


Posted by: sara

Quote:
Originally Posted by Jodi
I know it's ridiculous isn't it? From what I can tell is she is following a TKD which includes a PWO Spike Talk about one of the WORST diets in history for binge eaters and eaters with no control. I speculate that Monstar got her on this kick. After 2 years you would have thunk that Sara was smarter than this. I'm so very very disappointed because for most of these 2 years I've been trying to help her get her eating under control and help her reach her goals. Instead she sabatoges everything I do for her with stupid diets like this that she should know will not work for her all for what, fat loss. Another thing would have thought she would have learned over the past 2 year, you can't do it overnight! So anyway, this will be my last post EVER in any of her journals. This is why I gave up personal training because I get disappointed time and time again from my clients and it bothers me so bad that I get all upset about it so I'm giving up here too.

Good luck Sara with your goals.
I dont know what to say Jodi. But I think two years is a long time. Low carb worked well for me at the begining and then started to increase my carbs little by little... I think starting all over again with the diet is my best choice
I know this was your last post in my journal I know you gave up. but want to let you know that I wont let you down.. Promsie you that you will be happy with my diet one day
I appreciate all your help and I will miss you LOTS & LOTS

MonStar didnt have to do with this at all


Posted by: sara

AM
Cardio: 45 Minutes Spin Class
Weights: Back

PM
Weights: Biceps
ABS


Posted by: dj_diablo54

Hey Sara good luck on achieving your goals. . You are also correct some girls don't look that good muscular, but all girls look great toned.


Posted by: sara

Hey dj. Yes! I want to be toned for now


Posted by: dj_diablo54

Well that is a good goal good luck maybe you can post some picks later to show your improvements


Posted by: fantasma62

Hi Sara,


I am very happy for you because you have done something that a lot of us have been trying to kickstart but have not been able to, make a plan.
I am not one to criticize your meal plan, God knows I have to re-start my own (which I am slowly beginning to formulate), however, I also know that Jodi helped me out a whole bunch when I first got started.
I wish you nothing but good luck and hope that you will be revising the meal plan as you say you are to achieve your ultimate goal. I for one will be pulling for you.....



Posted by: sara

Quote:
Originally Posted by dj_diablo54
Well that is a good goal good luck maybe you can post some picks later to show your improvements
Im planing on that


Posted by: sara

Quote:
Originally Posted by fantasma62
Hi Sara,


I am very happy for you because you have done something that a lot of us have been trying to kickstart but have not been able to, make a plan.
I am not one to criticize your meal plan, God knows I have to re-start my own (which I am slowly beginning to formulate), however, I also know that Jodi helped me out a whole bunch when I first got started.
I wish you nothing but good luck and hope that you will be revising the meal plan as you say you are to achieve your ultimate goal. I for one will be pulling for you.....
Thanks fantasma Yes! No screwing around this time
Jodi & Leah (w8lifter) helped me alot for the past 2 years with my meal plans. Now I feel Im on my own, I know how my body responds to binges, carbs, no carbs, healthy meals, etc... and Im here to take it step by step
Good Luck with your plan as well


Posted by: sara

Weights: Shoulders
Cardio: 45 minutes cycle

* I actually went up to 25 lbs on DB shoulder press


Posted by: Luke9583




Posted by: sara




Posted by: Luke9583

Quote:
Originally Posted by sara





Posted by: sara

Yes! Im very happy

Good nigt Luke


Posted by: fantasma62

Good morning Sara, just checking in to see what you are up to....

Have a great day!!!!


Posted by: sara

Good morning fantasma. I will be working all day today
Nothing exciting. Just cant wait till sunday where I start my new workout
You have a wonderful day and thanks for stopping by


Posted by: Luke9583

Working all day.... FUN !


Posted by: sara

Hey Luke. Yes, working all day
How are you doing?


Posted by: Luke9583

I'm wonderful


Posted by: Rissole

Hiya Sara


Posted by: sara

Quote:
Originally Posted by Rissole
Hiya Sara
Wow! Thanks for the greeting Rissole


Posted by: Luke9583

There she is!


Posted by: sara

Yeah.. had to go to work for few hours today


Posted by: sara

Weights: Biceps/Triceps
Legs
Cardio: Off


Posted by: sara

I will start posting my meals and workouts tomorrow.
Im going for the complex carbs (post workout) decided to skip trying the simple sugar post workout, since I never tried the insulin spike post workout


Posted by: sara

Monday- Cardio/ABS
Tuesday- Deltoids/Legs
Wednesday- Cardio/ABS
Thursday- Back/Cardio
Friday- OFF
Saturday- Arms/Legs
Sunday- Chest/Cardio




Posted by: Luke9583

too much cardio


Posted by: sara

Quote:
Originally Posted by Luke9583
too much cardio
4 times cardio and 4 times weights


Posted by: sara

Weights: Chest

DB Decline Chest Press
17.5/15, 17.5/15, 17.5/12, 22.5/12, 25/8, 25/8

DB Incline Press
22.5/10, 25/6, 25/6, 22.5/8

Hammer Grip-Flat Bench DB Press
17.8/8, 17.5/8, 17.5/10

DB Flye Flat Bench
17.5/9, 17.5/8, 17.5/7

Pec-dec Machine Flye
60/10, 60/10

Cardio: 45 Minutes Cycle


Posted by: Rissole

Damn thats alot of chest work babe.... you tryin to pump them titties up or what


Posted by: sara

Quote:
Originally Posted by Rissole
Damn thats alot of chest work babe.... you tryin to pump them titties up or what
Rissole, I copied this routine from Mens Muscle Magazine


Posted by: Rissole

Thats why its so bad.....


Posted by: sara

I dont think Im going to overtrain, since Im only going to work each body part only once a week


Posted by: Luke9583

i only read men's health for the sex articles


Posted by: Luke9583

Quote:
Originally Posted by sara
I dont think Im going to overtrain, since Im only going to work each body part only once a week
You can still over work your CNS


Posted by: sara

Quote:
Originally Posted by Luke9583
You can still over work your CNS
What is CNS?


Posted by: Luke9583

Central nervous system.


Posted by: Gun-Ryo

this resolution does look familiar...


Posted by: sara

Quote:
Originally Posted by Luke9583
Central nervous system.
How is that?


Posted by: sara

Quote:
Originally Posted by Gun-Ryo
this resolution does look familiar...
Hi! What you talking about?


Posted by: sara

7:30
½ Cup Egg Whites, 2 Whole Eggs, 1 FF Cheese, Green pepper, Okra

10:40PWO
1.25 Scoop Whey, ½ Cup Oats

1:30
3 oz. Chicken, ½ TBSP Olive oil, Broccoli

4:50
4 oz. Chicken, 1 tsp. Olive oil, Lettuce, Cucumbers

~8:15
½ Cup FF Cottage Cheese, ½ Scoop Whey, 1 TBSP PB, 1 Fish Oil


Posted by: Luke9583

I think you'll start to fall apart if you try to work that hard (4 days of cardio and 4 days of weights) with only that much food


Posted by: sara

Luke, Thanks for your concerns babe I will be increasing my food day by day..slowly


Posted by: Luke9583

Quote:
Originally Posted by sara
Luke, Thanks for your concerns babe I will be increasing my food day by day..slowly
You gonna eat one more time before bed?

I have to start posting my diet. I'm slippin'.

Cookin' my chicken and rice right now though


Posted by: sara

Quote:
Originally Posted by Luke9583
You gonna eat one more time before bed?

I have to start posting my diet. I'm slippin'.

Cookin' my chicken and rice right now though
No, Im going to add more EFA to my meals and will add another meal on the days that I stay up late


Posted by: sara

Weights: Off

Cardio: 40 Minutes Cycle

ABS: Crunches on ball
Crunches w. 25 lbs. plate


Posted by: dj_diablo54

Looks like things are going well I'm glad to see that you are making adjustments to maximize everything Well have a great day


Posted by: sara

Thanks for the kind words dj


Posted by: Luke9583

Quote:
Originally Posted by sara
No, Im going to add more EFA to my meals and will add another meal on the days that I stay up late



Posted by: Rissole

Quote:
Originally Posted by sara
I dont think Im going to overtrain, since Im only going to work each body part only once a week
Sorry to hassle Sara but you did 18 sets on chest!! Thats just insane.....
The max number of sets i do on chest are 8..... absolute max, i eat very well (except for the odd nutella) and i also only train each body part once a week.


Posted by: sara

Quote:
Originally Posted by Rissole
Sorry to hassle Sara but you did 18 sets on chest!! Thats just insane.....
The max number of sets i do on chest are 8..... absolute max, i eat very well (except for the odd nutella) and i also only train each body part once a week.
I might reconsider this workout and switch some things around


Posted by: sara

8:00 post-cardio
2 Whole Eggs, ½ Cup Egg Whites, 1 Slice FF Cheese, Okra

10:45
4 oz. Chicken, ½ TBSP Olive oil, Broccoli

2:00
1 Scoop Whey Protein, 1 TBSP PB

5:30
3 oz. Chicken, ½ TBSP Olive oil, Celery, Cucumbers

~ 8:30
½ cup FF Cottage Cheese, ½ Scoop Whey, 1 TBSP PB, 1 Fish oil


Posted by: fantasma62

Hey beautiful, how are you? Overtraining a bit? You worked on chest and I am sore

I see that all of the good folks here are guiding you toward a great goal....

I hope that you continue doing so well


Posted by: sara

Thanks fantasma
How are you doing? well, I didn't feel any sorness with this chest workout ..Like I said, I might switch some things around and not do so many sets


Posted by: fantasma62

I am studying my next move and getting my plans straight before I begin. I am funny that way, I have to be sure that I know everything about everything before I make a life altering decision...

I am glad you are not sore, because my chest still hurts....
Keep up the good work....I am going to sleep...(I've slept 8 hours..........in two days)
Adios


Posted by: sara

Learning and planing ahead is always better than just jumping into a no where
I dont mind being sore. If Im sore that means I worked well
Good luck with your move and your plan
Good Night


Posted by: sara

Weights: Deltoids/ Leg Curls

Seated DB Shoulder Press
15/15, 15/12, 22.5/8, 22.5/6, 20/8

DB Lateral Raise
17.5/10, 17.5/10, 17.5/10, 12.5/12

DB Front Raise
17.5/10, 17.5/10, 17.5/10, 15/12

Reverse Pec Dec Flye
50/10, 50/10, 50/9, 45/10

DB Shrugs (each side)
32.5/12, 45/8, 45/8, 45/9

Leg Curls
30/15, 55/10, 55/10, 55/12

* With my old routine I used to be able to do 25 lbs shoulder press, now Im down with the weight with this new workout

Cardio: ~ 30 Minutes Cycling


Posted by: sara

Last day overtraining with more than 12 sets per body part


Posted by: carbchick

hey sara
how's it going?
you training legs again now?


Posted by: sara

Hello carbchick
Everything is going great!!! Thank you for asking
Im only doing leg curls, leg extension and some hip abductors for legs.

How is everything going with you? wishing you the best


Posted by: Rissole

Quote:
Originally Posted by sara
Last day overtraining with more than 12 sets per body part
Good thing i read that cause i was gunna hit you up again.....


Posted by: dianas05

Hey Sara,

How are things going with getting back on track? So far it's looking very good. The best of luck with your goals, my dear!


Posted by: sara

Quote:
Originally Posted by Rissole
Good thing i read that cause i was gunna hit you up again.....



Posted by: sara

Quote:
Originally Posted by dianas05
Hey Sara,

How are things going with getting back on track? So far it's looking very good. The best of luck with your goals, my dear!
Hey diana. Things are going well and will keep getting better
Thanks


Posted by: dianas05

That's a great attitude you have there!


Posted by: sara

7:40
2 Whole Eggs, ½ Cup Egg Whites, 1 Slice FF Cheese, Green Pepper, Okra

11:15 pwo & cardio
½ Cup Oats, 1.25 Scoop Whey

1:45
3 oz. Chicken, ½ TBSP Olive oil, Broccoli

4:45
3 oz. Chicken, ½ TBSP Olive oil, Lettuce, Cucumbers, Onions

Meal 5
½ Cup FF Cottage Cheese, ½ Scoop Whey, 1 ½ TBSP PB


Posted by: dianas05

I'm curious, what is the macro split on this meal plan?


Posted by: sara

Thats the way to live and enjoy life


Posted by: Luke9583

Quote:
Originally Posted by sara
Hey diana. Things are going well and will keep getting better
Thanks

That's good to hear


Posted by: sara

Quote:
Originally Posted by dianas05
I'm curious, what is the macro split on this meal plan?
No macros

For now, I Avoid All starches
1. Eat Tons of Green Veggies (Fiber)

2. Eat Lots of Healthy Fats: Steak, Flax Oil, E.v. OliveOil, Salmon, Fish Oils, Nuts

3. Eat Protein

4. Drink TONS of water.

Eat Carbs ONLY after weight lifting (now Im sticking to oats)


Posted by: sara

Quote:
Originally Posted by Luke9583
That's good to hear
hey stranger


Posted by: dianas05

Sounds good to me!


Posted by: sara

Cute signature


Posted by: dianas05

He he he...thanks!


Posted by: sara

Weights: Off

Cardio: ~ 30 Minutes Cycling


Posted by: dianas05

Hey Sara,

How are you today? I'm pretty good (everything is explained in my journal). Have a nice afternoon/evening.


Posted by: sara

Quote:
Originally Posted by dianas05
Hey Sara,

How are you today? I'm pretty good (everything is explained in my journal). Have a nice afternoon/evening.
Things are going well
I will start school next wednesday.


Posted by: sara

7:45 post cardio
2 Whole Eggs, ½ Cup Egg Whites, 1 Slice FF Cheese, Okra, Green pepper

10:20
1 Can Tuna, ½ TBSP Olive oil, Broccoli

1:30
1 Scoop Whey, 1 TBSP PB

5:00
4 oz. Salmon, Lettuce, Cucumbers, Onions

~8:30
½ Cup FF Cottage cheese, ½ Scoop Whey, 1 TBSP PB


Posted by: dianas05

Good morning,

It's good to hear you're starting school...what will you be studying? I myself want to be a Personal Trainer, as you may already know.


Posted by: Luke9583

Hey sara,

Eat more

Quote:
1:30
1 Scoop Whey, 1 TBSP PB
If that's natural PB (my fave ) than that meal is only like 165 cals. yuck


Posted by: sara

Diana- Im studying buisness. Yes! Im glad school is starting soon. will be stressed out again. but thats how it works

Luke- Yes, thats natural PB
Thanks for the advice calories will be increasing little by little


Posted by: sara

Weights: Back

Bent Over BB Row 40/15, 50/9, 50/8

DB 1- Arm Bent Over Row 30/9, 30/10, 30/9

Wide Grip Pulldown (cable) 90/9, 90/9, 90/6, 75/10

Reverse Grip Pulldown (cable) 75/8, 75/7, 75/8

Cardio: ~ 40 Minutes Spin

* Didn't have a really very good workout, since people kept chatting


Posted by: dianas05

That's good. It's always worth the stress...the more you put in, the more you get out of it all!

Don't you just dislike how people disturb you by chatting the whole time you workout? Come on, have some respect people!!! Anyway, I hope you have yourself a good night.


Posted by: sara

I dont like being rude to people.. but sometimes I have to tell them to LEAVE ME ALONE!!! I need to workout!!!!

Good Night Diana


Posted by: sara

7:30
2 Whole Eggs, ½ Cup Egg Whites, 1 Slice FF Cheese, Okra, Green pepper

10:40 PWO & Cardio
1.5 Scoop Whey, ½ Cup Oats

1:30
1.25 Scoop Designer’s Whey, 1 TBSP PB

6:00
4 oz. Chicken, ½ TBSP Olive oil, Lettuce, Onion, Cucumbers

~9:00
½ Cup FF Cottage Cheese, 1 Whole Egg, 3 Fish Oil, Cucumbers


Posted by: oaktownboy

Quote:
Originally Posted by sara
I dont like being rude to people.. but sometimes I have to tell them to LEAVE ME ALONE!!! I need to workout!!!!

Good Night Diana
ur there to do ur thing girl..who cares about them hows life in az?


Posted by: sara

Hey oaktownboy!! How is it going? Happy new year
Life in AZ is great


Posted by: Luke9583

G'morning Sara! What'cha doing today


Posted by: sara

Good morning Luke! I'll be working all day today
What you up to? How are the tires doing?


Posted by: Rissole

Where is AZ??


Posted by: PreMier

Arizona.


Posted by: PreMier

South Western United States.


Posted by: PreMier

Damn the kangaroos


Posted by: Rissole

Kangaroos in Arizona.....??


Posted by: PreMier

Look how evil this kangaroo is.. with his beady little eyes..




Posted by: Rissole

Did you know one of the major problems that Koalas have is VD... thats right venarial disease..... horny little buggers...


Posted by: PreMier

I thought we were talking about kangaroos?

Thats sick


Posted by: Rissole

Also that eating gum leaves is intoxicating to them, like gets them drunk.....
No wonder they are an Austrailan icon...


Posted by: Rissole

That was a Koala.... you do know that right....


Posted by: PreMier

Yea, I was just playin around


Posted by: Rissole

Ass usual...


Posted by: Luke9583

Quote:
Originally Posted by sara
What you up to? How are the tires doing?
$250 for new fronts ones

I miss talking to sara on aim


Posted by: sara

I love Koala bears
Jake, where do you see the evil in their eyes?


Posted by: sara

Quote:
Originally Posted by Luke9583
$250 for new fronts ones

I miss talking to sara on aim
You not on aim anymore wazz up with that?


Posted by: PreMier

Quote:
Originally Posted by sara
I love Koala bears
Jake, where do you see the evil in their eyes?
Here's my statement:
'Look how evil this kangaroo is.. with his beady little eyes..'

I was in a weird mood.. as you can see, I said Kangaroo.. and beady eyes. Not that Koala's have evil eyes.


Posted by: sara

7:40
2 Whole Eggs, ½ Cup Egg whites, ¼ Cup FF Cheese, Okra, Green Pepper

11:15
1 Can Tuna, ½ TBSP Olive Oil, Broccoli

2:00
1.5 Scoop Designer’s Whey, 1 TBSP PB

6:00
4 oz. Salmon, Cucumbers, Lettuce, Onions

~8:30
½ Cup FF Cottage Cheese, 1 TBSP PB


Posted by: sara

Quote:
Originally Posted by PreMier
Here's my statement:
'Look how evil this kangaroo is.. with his beady little eyes..'

I was in a weird mood.. as you can see, I said Kangaroo.. and beady eyes. Not that Koala's have evil eyes.
OH!
How are you Jake?


Posted by: sara

Question- When you do a triceps/biceps day, do you start with the triceps or biceps?


Posted by: PreMier

Hi Sara, im doing good thanks

Start with biceps. Its the smaller of the two.


Posted by: sara

Thats what I thought!
stupid muscle magazine They want you to start with triceps first!!!

Thanks Premo


Posted by: PreMier

This is why NOT to read those magazines. I used to like them, but I read one the other day, and almost puked!


Posted by: sara

NEVER use their workout routines


Posted by: sara

Weights: Biceps/Triceps

Barbell Curl 40/11, 40/8, 40/7

Seated DB Incline Alternated Curls 20/8, 20/6, 20/6

Standing Cable Curls 60/9, 60/9, 60/8

DB Standing Alternating Curls 22.5/7, 22.5/6, 22.5/5

Close Grip Reverse Bench Press 35/11, 35/11, 35/10, 35/9

Cable Kneeling Triceps Extensions 40/11, 40/9, 40/8, 40/6

Cable Press Down (Reverse Grip) 50/12, 60/8, 60/8

Bench Dip (Body Weight) 10, 16

Cardio: Off


Posted by: Rissole

Still too much... especially for arms, remember bi's get worked when you do back and tri's get worked when you do chest and delts...
This would have been better....
Quote:
Originally Posted by sara
Weights: Biceps/Triceps

Barbell Curl 40/11, 40/8

Seated DB Incline Alternated Curls 20/8, 20/6

Standing Cable Curls 60/9

Close Grip Reverse Bench Press 35/11, 35/11, 35/10

Cable Kneeling Triceps Extensions 40/11, 40/9

Cable Press Down (Reverse Grip) 50/12

Cardio: Off



Posted by: sara

Quote:
Originally Posted by Rissole
Still too much... especially for arms, remember bi's get worked when you do back and tri's get worked when you do chest and delts...
This would have been better....
Thats it?


Posted by: Rissole

Yep, you gotta work it intense though. Less is better for arms, big time


Posted by: sara

5:10
2 Whole Eggs, ¼ Cup FF Cottage Cheese

7:45 PWO
½ Cup Oats, 1.25 Scoop Whey

10:00 or 10:30
1.5 Scoop Designer’s Whey, 1 TBSP PB

1:50
5 oz. Salmon, Lettuce, Cucumbers

5:30
1 Can Protein Shake, ¼ Cup Soy nuts

7:30
CHEAT MEAL


Posted by: sara

Quote:
Originally Posted by Rissole
Yep, you gotta work it intense though. Less is better for arms, big time
I will try it next saturday, less sets/reps with more weight


Posted by: Rissole

Yeah baby, go for it Cheat meal sound nice...


Posted by: sara

I guess..to speed up my metabolism


Posted by: Rissole

Or just for the fact it tastes great


Posted by: sara

I guess


Posted by: Rissole

Yeah come on Sara, be honest....


Posted by: sara

I dunno, I just would rather go on with my meals everyday and not worrying about a cheat


Posted by: Rissole

Don't then.... i did my last contest diet for 16 weeks with no cheat


Posted by: sara

No weekly carb ups?


Posted by: onamission

This could just be a cross forum misunderstanding, and I know I'm new and may be overstepping my bounds, but sara your diet seems to be lacking badly on the calorie side . Is this working for you?

also do you have any other complex carbs to include in your PWO?

Sorry, I've been and anabolic forums so long, this type of dieting just seems a little extreme to me.


Posted by: sara

Quote:
Originally Posted by onamission
This could just be a cross forum misunderstanding, and I know I'm new and may be overstepping my bounds, but sara your diet seems to be lacking badly on the calorie side . Is this working for you?

also do you have any other complex carbs to include in your PWO?

Sorry, I've been and anabolic forums so long, this type of dieting just seems a little extreme to me.
Thank you for your concern
Yes, I know my calories are lacking and Im working on increasing my cals day by day slowly


Posted by: IainDaniel

Here is a Bump for ya


Posted by: sara

Quote:
Originally Posted by IainDaniel
Here is a Bump for ya



Posted by: sara

Weights: Pull

Reverse Grip Cable Pulldown 75/12, 11

Iso-lateral Row Machine 60/12, 10, 10, 8

DB Shrugs (each side) 45/12, 10, 8

Hammer Curls (alternating) 25/8, 7

Seated Incline DB Alternating Curls 20/6, 6

DB Concentration Curls 15/9, 8

Cardio: Off


Posted by: sara

7:20
2 Whole Eggs, 1/2 Cup Eggwhites, 1/4 Cup FF Cheese, 2 Fish, Greenpepper

10:00 Post-workout
1/2 Cup Oats, 1.25 Scoop Whey

2:00
1 Can Tuna, 2 tsp. Olive Oil, Broccoli

4:30
1 Scoop Whey, 1 TBSP PB, 2 Fish Oil

~7:30
1 Cup FF Cottage Cheese, 1 TBSP Olive Oil, Cucumbers


Posted by: Luke9583

How ya doing lately sara


Posted by: sara

Hey Luke
Im doing ok
for the next 4 months it will be school, work, home, gym ....
How is everything going with you?


Posted by: Luke9583

I'm wonderful


Posted by: sara

Glad to hear that


Posted by: Luke9583

Quote:
Originally Posted by sara
Glad to hear that
We never got pictures of you at the wedding in that simple dress?


Posted by: sara

I skipped the wedding


Posted by: Luke9583

Quote:
Originally Posted by sara
I skipped the wedding
I didn't know that

I don't beleive you.

I still want pics


Posted by: sara

Quote:
Originally Posted by Luke9583
I didn't know that

I don't beleive you.

I still want pics
well, now you know


Posted by: Luke9583




Posted by: sara

What? You don't believe me???


Posted by: Luke9583

Quote:
Originally Posted by sara
What? You don't believe me???
no


Posted by: sara

Quote:
Originally Posted by Luke9583
no



Posted by: Luke9583

Quote:
Location: Earth
I see you live on earth... .... so do I


Posted by: sara

Quote:
Originally Posted by Luke9583
I see you live on earth... .... so do I
that's because your my next door neighbor


Posted by: Luke9583




Posted by: sara

Weights: Push

Flat DB Bench Press 25/12, 27.5/9, 8

Seated DB Incline Press 22.5/12, 25/9, 6

DB Rotations 10/12, 12

DB Lateral Raise 17.5/10, 7

DB Shoulder Press 22.5/8, 6, 6

Reverse Pec-Dec Machine 45/12, 50/9

Reverse Close Grip Bench Press 35/10, 10, 9

BB Skull Crushers 20/9, 6, 5 (working on balancing)

Cardio: Off


Posted by: sara

5:10
1 Can Tuna, 1/2 TBSP Olive oil, 3 Fish oil

8:00 Post-workout
1/2 Cup Oats, 2 Scoops Designer's Whey

10:30
1 Scoop Designer's Whey, 1 TBSP PB, 2 Fish oil

1:50
1 Salmon Burger, Celery, Onions, Green Pepper

5:10
2 Whole Eggs, 1 Slice FF Cheese, Okra, Onions, Cucumbers

~ 8:00
1/2 Cup FF Cottage Cheese, 1 TBSP PB


Posted by: Luke9583

okra....


Posted by: sara

I love Okra
You gotta a problem with me eating okra :



Posted by: sara

Weights: Pull

Cable Pulldowns 90/10, 9, 75/10

1 Arm DB Row 32.5/10, 9, 30/10

DB Shrugs 45/10, 10, 7 <-- lost grip

BB Curls 40/12, 9

Cable Curls 60/10, 10

DB Alternating Curls 22.5/7, 20/10

Cardio: 25 Minutes Elleptical
since cycling class was full


Posted by: Jill

How are you doing with the low complex carbs??? Any results youd like to share?


Posted by: sara

Jill, It's going good so far


Posted by: sara

7:20
2 Whole Eggs, 1/2 Cup Egg Whites, 1 Slice FF Cheese, 2 Fish oil, Okra

10:15 Post-workout
2/3 Cup Oats, 2 Scoops Designer's Whey Protein

1:30
4 oz. Chicken Breast, 1/2 TBSP Olive oil, 1 Fish oil, Broccoli, Cucumbers

4:30
3 oz. Chicken Breast, 1/2 TBSP Olive oil, 1 Fish oil, Lettuce, Cucumbers

~8:00
1 Cup FF Cottage Cheese, 1 TBSP Olive oil


Posted by: CowPimp

How do you live with such a low number of carbs?!


Posted by: IainDaniel

Sara..... What's the Deal yo?

I though you were just going to work on eating healthy at like a 40/30/30 macro breakdown? What happened?


Posted by: Luke9583

You must feel kinda crappy?


Posted by: sara

Quote:
Originally Posted by CowPimp
How do you live with such a low number of carbs?!
High EFA and TONS Veggies!!!
Plus I'm going to start having two cheat meals a week
Wednesdays and Saturday or Sunday Night


Posted by: sara

Quote:
Originally Posted by IainDaniel
Sara..... What's the Deal yo?

I though you were just going to work on eating healthy at like a 40/30/30 macro breakdown? What happened?
Iain, I know I know. Im sorry I just can't get it out of my head
I will be working on eating 34/33/33 slowly


Posted by: sara

Quote:
Originally Posted by Luke9583
You must feel kinda crappy?
No, not yet...
I have a cliff bar waiting for me soon


Posted by: IainDaniel

Quote:
Originally Posted by sara
Iain, I know I know. Im sorry I just can't get it out of my head
I will be working on eating 34/33/33 slowly
You Don't have to apologize to me. It is your Choice and your Lifestyle. I just happen to think you are setting yourself up for more Binges.

Maybe I am wrong.... Prove me wrong


Posted by: sara

For now, this is not my lifestyle. My lifestyle will start when Im balancing my meals

It will work for me

just keep watching my journal and if anything happens I will post it


Posted by: Luke9583

You know we love ya sara


Posted by: sara

Thanks Luke
I know alot of people here care about me and wants whats best for me, I really truely appreciate it


Posted by: sara

Weights: Off

Cardio: 45 Minutes Cycling


Posted by: sara

7:25
2/3 Cup Oats, 1/2 Cup Egg Whites, 3 Egg Whites w. Cinnamon

10:30
1.5 Scoop Whey, 1 TBSP PB

1:30
4 oz. Chicken, 1/2 TBSP Olive oil, 1 Fish oil, Green beans

4:30
1 Scoop Whey, 1 TBSP PB, 2 Fish oil

7:40
1 Cup FF Cottage Cheese, 1 TBSP Olive oil, Cucumbers, Organic Salsa


Posted by: oaktownboy

u back in skool yet sara?


Posted by: CowPimp

Quote:
Originally Posted by sara
High EFA and TONS Veggies!!!
Plus I'm going to start having two cheat meals a week
Wednesdays and Saturday or Sunday Night
Fair enough, although I've never understood the point of restricting intake of carbohydrates to this extreme. Losing fat is all about expending more calories than you consume, forcing your body to use fat stores for additional energy.


Posted by: Luke9583

Mornin' sara


Posted by: sara

Quote:
Originally Posted by oaktownboy
u back in skool yet sara?
Hey oaktown haven't seen you in a while!

Yes, Im back in school


Posted by: sara

Quote:
Originally Posted by CowPimp
Fair enough, although I've never understood the point of restricting intake of carbohydrates to this extreme. Losing fat is all about expending more calories than you consume, forcing your body to use fat stores for additional energy.
I totally agree with you. If I need to lose body fat I need lean muscle, that means you need CARBS.
My goal is to be at 1700 cals with 34/33/33 plan within a month


Posted by: sara

Quote:
Originally Posted by Luke9583
Mornin' sara
Good morning stranger


Posted by: Luke9583

Quote:
Originally Posted by sara
Good morning stranger
I'm not a stranger


Posted by: sara

Opps!


Posted by: sara

Weights: Push

Decline DB Chest Press 25’s/12, 10, 9

Cable Flyes 20’s/10, 10, 8

DB Rotations 10’s/10, 10

BB Upright Rows 50/10, 8

DB Shoulder Press 22.5’s/10, 10, 8

Bent-over DB Laterals 12.5’s/10, 9

Reverse Grip Cable Pressdown 60/12, 10,9

Kneeling down Cable overhead extensions 40/8, 10, 7

Cardio: Off



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