136 days and counting down for Vegas!!! [Forum Archive]

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136 days and counting down for Vegas!!!

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Posted by: sara

Yes, a new journal and this time NO horsing around!! 136 days and counting down for the USA's in Vegas.. My fiance will be competing in the middleweight class July 27-28'th ... I am ready to diet down, fat, train, cardio and burn the fat daily to look at my best for the Vegas

As far as my discipline, well, I have a goal, why would I let something get in the way, like a cookie or something, I mean, seriously, I have a goal, and why would I let a little piece of crap cookie that means nothing get in the way of that goal, why would I let a little cookie mess up my journey of working toward 1 specific goal, no way in hell, a cookie is nothing, nothing comared to the sweet and pain that I have endured to get what I want. It's not worth it, if my body doesn't look like the way I want it by the end of my journey then all I can blame is myself, because I was weak and cheated on my diet, it will be a mistake I made somewhere else, but not from simple failure of being able to control myself.

Tomorrow March 15'th 2007 is "THE DAY" as I will be counting down!!!

Posted by: Mista

Good luck, although doesn't sound like you will need "luck". P.S. You don't like cookies do you.

Posted by: sara

Quote:

Originally Posted by Mista

Good luck, although doesn't sound like you will need "luck". P.S. You don't like cookies do you.

Thanks Mista!
Nope! I don't like cookies for the next 4 months

Posted by: sara

I was first thinking to start my new training routine on monday, since I only have two days left in this week.. But, since I start my diet and cardio today, why not start the training today?

my training split will be looking like this:

Monday- Legs
Tuesday- Back
Wednesday- Chest
Thursday- Shoulders
Friday- Arms
Saturday- OFF
Sunday- OFF

Posted by: Stacey

Hello! Just reading your journal & wanted to wish u Good Luck!!! I hear ya on the cookies! I train so hard, and diet perfect- and then will have just one cookie. I gave it up for lent a few weeks ago-- it's not been as hard as I thought. I do have the KASHI cookies- one a day. They are better for u.

Good Luck!

Posted by: sara

Quote:

Originally Posted by Stacey

Hello! Just reading your journal & wanted to wish u Good Luck!!! I hear ya on the cookies! I train so hard, and diet perfect- and then will have just one cookie. I gave it up for lent a few weeks ago-- it's not been as hard as I thought. I do have the KASHI cookies- one a day. They are better for u.

Good Luck!

Thank you Stacey

Posted by: sara

Thursday 03.15.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB

Meal 2
5 oz. Chicken
1 TBSP Olive Oil
Romaine, Cucumber, Blasamic Vinegar

Meal 3
5 oz. Lean Ground Beef
5 Fish Oil
Green Beans

Meal 4
5 oz. Marinated Chicken
1 TBSP Olive Oil
Romaine, Cucumber, Blasamic Vinegar

Meals 5, 6 Woke up late this morning and I'm short two meals
Water ~ Not enough .. Tomorrow's goal 1 Gallon

--------------------------------------------------------------------------

Shoulders

3 sets DB Press 8-10 reps

3 sets DB Side Lateral 8-10 reps

3 sets Seated DB Front Raises 8-10 reps

3 sets Reverse Flye 8-10 reps

Cardio: 30 minutes Treadmill

Posted by: sara

03.16.07

Meal 1
1.5 Scoop Protein Powder
1.5 TBSP Peanut Butter

Meal 2
5 oz. Chicken
1 TBSP Olive Oil
Green Beans

Meal 3
5 oz. Lean Ground Beef
5 Fish Oil
Cucumbers

Meal 4
5 oz. Chicken
1 TBSP Olive Oil
Romaine

Meal 5
1 Protein Bar (Low Carb) "Atkins"

Meal 6
1 Protein bar (Low Carb)

Water~ Not enough

** 3 Sugar Free/Fatfree Fudgeciles

--------------------------------------------------------------------

Weights: Arms

Biceps
3 sets BB Curls 8-10 reps
3 sets DB Curls 8-10 reps
3 sets Cable Curls 8-10 reps

Triceps
3 sets Triceps Pushdowns
3 sets Dips
3 sets Overhead Triceps Extensions

Cardio: 30 minutes treadmill

Posted by: sara

03.17.07

Cheat Day!!
I don't go crazy with my cheat day.. I just have anything I want whenever I want since I diet all week

Weights: OFF

Cardio: OFF

Back on track tomorrow!

Posted by: sara

Well, this is what I had Saturday for my cheatday:

TGI Friday - Cajun Chicken Sandwich / fries
Seasme Breaded Chicken
Later on ....
- Medium DQ Snickers Blizzard
- 4 mini Choc Donuts "sweet sixteen"

Posted by: sara

3.18.07

Meal 1
1.5 Scoop Protein Powder
1.5 TBSP PB

Meal 2
5 oz. Chicken
1 TBSP Olive Oil
2 SF/FF Fudgesicles

Meal 3
Low Carb Protein Bar
PB

Meal 4
Chicken
Lettuce, Tomatoes, Cucumbers, Shreded Cheese
Honey Mustard

** skipped meal 5 & 6 .. woke up late this morning

--------------------------------------------------------------------

Weights: OFF

Cardio: OFF

Posted by: DontStop

whys so low on carbs? I wouldn't be able to function on that diet

Posted by: sara

Quote:

Originally Posted by DontStop

whys so low on carbs? I wouldn't be able to function on that diet

Because It has worked for me in the past.. and I do get a cheat day every saturday

Posted by: DontStop

Hmm I see!
How often do you workout/ How long are your cardio sessions

Posted by: sara

Quote:

Originally Posted by DontStop

Hmm I see!
How often do you workout/ How long are your cardio sessions

Monday- Legs
Tuesday- Back
Wednesday- Chest
Thursday- Shoulders
Friday- Arms
Saturday- OFF
Sunday- OFF

Cardio 5 times a week for 30 minutes, just walking on the treadmill..
2'nd week in april it will be 7 times a week

Posted by: sara

3.19.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB

Meal 2
5 oz. Chicken
Veggies
1 TBSP Olive Oil

Meal 3
5 oz. Lean Ground Beef
5 Fish Oil

Meal 4
Grilled Chicken
Veggies
Ranch (Newman's)

Supplements: 2 Multivitamin , 6 Glutamine (Twin's Lab)

--------------------------------------------------------------------
Cardio: 30 Minutes Treadmill

Weights: OFF (took the day off .. was not feeling well)

*** I am not missing any meals anymore starting tomorrow!
*** Water will be increased!!

Posted by: sara

3.20.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB

Meal 2
5 oz. Chicken
seasoned & steamed Veggies
1 TBSP Olive Oil

Meal 3
5 oz. Lean Ground Beef
5 Fish Oil

Meal 4
1 Low Carb Protein Bar (south beach)
1 Can Starbucks Low Calorie/ Low Sugar (3.5 g fat) (5 grams sugar)

Meal 5
1 Can Tuna
1 TBSP Olive Oil
Veggies

Supplements: 2 Multivitamins, 6 Glutamine caps

-------------------------------------------------------------------

Legs

3 sets Leg Extensions (8-10) reps
3 sets Leg Press (8-10) reps
3 sets Leg Curl (8-10) reps
3 sets Walking lunges

Cardio: 22 minutes Treadmill (ran out of time)

Posted by: DontStop

ahh i hate doing cardio on leg days!!

Posted by: sara

talking about leg days.. my legs are so soreeeeeeeeeeeeee!!!!!!!!!!!!!!!!

Posted by: sara

03.21.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB

Meal 2
5 oz. Chicken
1 TBSP Olive Oil
Veggies

Meal 3
5 oz. Beef
5 Fish Oil
Veggies

Meal 4
1 Can Tuna
1 TBSP Olive Oil

Meal 5
Whey Protein & PB (with water from smoothie bar)

Meal 6
1 Can Soup (chicken & Cream)

--------------------------------------------------------------------

Cardio: 30 minutes Treadmill

Back

3 sets Wide-Grip Pulldowns (8-10) reps
3 sets Close-Grip Pulldowns (8-10) reps
3 sets Row Machine (8-10) reps
3 sets Standing Cable Pulldowns (8-10) reps

Posted by: sara

03.21.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB

Meal 2
Grilled Chicken Breast
Veggies
Ranch

Meal 3
1 Can Tuna
1 TBSP Olive Oil

Meal 4
1 Met-RX Low Carb Protein Bar

Meal 5
5 oz. Lean Ground Beef
5 Fish Oil
Veggies

--------------------------------------------------------------------

Chest

X3 DB Incline Chest Press (8-10) reps
X3 DB Inlcine Flyes (8-10) reps
X3 BB Flat Chest Press (8-10) reps
X3 Pec-dec Flye Machine (8-10) reps

Cardio: 30 minutes treadmill

Posted by: sara

03.23.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB

Meal 2
1 Can Tuna
1 TBSP Olive Oil
5 Fish Oil

Meal 3
5 oz. Lean Ground Beef
5 Fish Oil

Meal 4
1 Low Carb Protein Bar
1/2 TBSP PB

Meal 5
1 Loc Carb Protein Bar
1/2 TBSP PB

--------------------------------------------------------------------

Weights: OFF (not supposed to be a day off)

Cardio: 30 minutes treadmill

Posted by: sara

03.24.07

Breakfast-
Orange Juice
2 Mcgriddles Chicken Sandwich

Snack-
1 Ice cream sandwich

Lunch/Dinner
Olive Garden: Salad/ Bread sticks with alfredo sauce
Eggplant Parmigiana

Snack-
DQ's Medium Snicker's Blizzard

Posted by: sara

Had a family emergency sunday afternoon, I got back home last night. I still kept my food clean, but not enough meals.. I skipped monday's cardio and training, but I'm back today

Posted by: sara

03.27.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB

Meal 2
4 oz Beef

Meal 3
4 oz. Chicken
1 TBSP Olive Oil
Broccoli

Meal 4
1 Low Carb Protein Bar

Meal 5
2 TBSP PB

--------------------------------------------------------------------
Legs

3 sets Walking Lunges
3 sets Leg Extensions (8-10) reps
3 sets Leg Press (8-10) reps
3 sets Leg Curls (8-10) reps

Cardio: 30 minutes treadmill

Posted by: sara

03.28.07

Meal 1
1 Scoop Whey
2 Egg Whites
1.5 TBSP PB

Meal 2
5 oz. Lean Ground Beef
5 Fish Oil

Meal 3
1 Can Tuna
1 TBSP Olive Oil

Meal 4
1.5 Scoop Whey
1.5 TBSP PB

Meal 5
1 Can Tuna
1 TBSP Oilve Oi l
Green Beans

-------------------------------------------------------------

Back

3 Sets Wide Grip Cable Pulldowns (8-10) reps
3 Sets Close Grip Cable Rows (8-10) reps
3 Sets Close Grip Cable Pulldowns (8-10) reps
3 Sets Row Machine (8-10) reps

Cardio: 30 minutes treadmill

Posted by: sara

03.29.07

Meal 1
1 Low Carb Protein Bar

Meal 2
5 oz. Lean Ground Beef
5 Fish Oil

Meal 3
1 Can Tuna
1 TBSP Olive Oil

Meal 4
1 Low Carb Met-RX Protein Bar

Meal 5
1 TBSP PB

--------------------------------------------------------------------

Chest

3 Sets Flat Bench Press (8-10) reps
3 Sets Incline press (8-10) reps
3 Sets Incline Flyes (8-10) reps
3 Sets Pec-dec Flye Machine (8-10) reps

Cardio: 30 minutes treadmill

Posted by: sara

03.30.07

Meal 1
1 Low Carb Protein Bar (South Beach)
1 TBSP PB

Meal 2
5 oz. Beef

Meal 3
1 Low Carb Protein Bar

Meal 4
1.5 Scoop Whey
1.5 TBSP PB

Meal 5
Chicken Salad
Ranch

----------------------------------------------------------

Shoulders

3 Sets Seated DB Press
3 Sets Seated Front Raises
3 Sets Cable Upright Rows
3 Sets Reverse Flye Machine

Cardio: 30 Minutes treadmill

Posted by: sara

03.31.07

Saturday Cheat meal!

Breakfast
1 Chicken BLT Sandwich, Fries

Snack
4 Nutty Bars, Few mini donuts

Lunch/Dinner
Thin Crust Medium Cheese Pizza

Snack
Baskin Robins Choc PB Ice Cream

Posted by: kinkery

Quote:

Originally Posted by sara

Snack
4 Nutty Bars, Few mini donuts

are you friggin kidding me

Posted by: sara

Quote:

Originally Posted by kinkery

are you friggin kidding me

they the BEST!!!

Posted by: sara

04.01.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB

Meal 2
Chicken
1 TBSP PB

Meal 3
1 Low Carb Met-Rx Protein Bar

Meal 4
Chicken Salad
Ranch

Posted by: sara

04.02.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB

Meal 2
~ 6 oz. Round Eye Steak

Meal 3
Protein Shake
PB

Meal 4
Chicken Salad
Eggs
Ranch

--------------------------------------------------------------------

Arms

X 3 BB Curls (8-10) reps
X 3 DB Curls (8-10) reps
X 3 Cable Curls (8-10) reps
X 3 Cable Pushdowns (8-10) reps
X 3 Triceps Extensions (8-10) reps
X 3 1 Arm Skull Crusher (8-10) reps

Cardio: 30 minutes treadmill

Posted by: sara

04.03.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB

Meal 2
1 Can Tuna
1 TBSP Olive Oil
Green Beans

Meal 3
4 oz. Lean Ground Beef
5 Fish Oil

Meal 4
1 Low Carb Met-RX Protein Bar

Meal 5
Chicken
1 TBSP PB

--------------------------------------------------------------------

Legs

X4 Leg Press (8-10) reps
X4 Leg Extenstions (8-10) reps
X3 Leg Curl (8-10) reps
X2 DB Leg Curl (8-10) reps

Cardio: 30 minutes treadmill

Posted by: Jodi

Your diet scares me......

Posted by: sara

Quote:

Originally Posted by Jodi

Your diet scares me......

I do get a cheat day every saturday

I am losing weight and have tons of energy

Posted by: sara

04.04.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB

Meal 2
4 oz. Lean Ground Beef
5 Fish Oil

Meal 3
1 Can Tuna
1 TBSP Olive Oil
Green Beans

Meal 4
1 Low carb Met-Rx Protein Bar

Meal 5
Chicken
1 TBSP PB

--------------------------------------------------------------------

Weights: OFF

Cardio: OFF

Posted by: sara

04.05.06

Meal 1
1.5 Scoop Whey Protein
1.5 TBSP PB

Meal 2
4 oz. Lean Ground Beef
5 Fish Oil

Meal 3
1 Can Tuna
1 TBSP Olive Oil

Meal 4
1 Low Carb Met-Rx Protein Bar

--------------------------------------------------------------------

Weights: OFF

Cardio: OFF

*** was not feeling well today I will make it up this weekend!

Posted by: sara

04.06.07

Meal 1
1.5 Scoop WHey
1.5 TBSP PB
Coffee

Meal 2
1 Can Tuna
1 TBSP Olive Oil

Meal 3
1.5 Scoop Whey
1.5 TBSP PB

Meal 4
8 oz. Grilled Salmon

--------------------------------------------------------------------

Weights: Back

X4 Wide Grip Cable Pulldowns
X3 1 Arm DB Rows
X3 Close Grip Cable Rows
X3 Close Grip Cable Pulldowns

Cardio: 30 minutes treadmill

Posted by: sara

Sunday I start:

Adding some carbs to meal # 1
Cardio 7 times a week
Drinking at least 1 Gallon of water
Taking Ranch, Honey mustard, etc.. out
Taking Protein Bars out
Making my saturday cheat day to 1 cheat meal

Posted by: sara

04.07.08

Breakfast
Dunkin Donuts Mini donuts

Lunch
BLT Chicken Sandwich
Chicken Fingers

Snack
1 Bag Chex mix (turtle)

Dinner
Noodles & Meatballs

Posted by: sara

04.08.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB

Meal 2
1 Can Tuna
1 TBSP Olive Oil
1 Pickle

Meal 3
Chicken
10 Fish Oil Caps

Meal 4
5 oz. Lean Ground Beef

Meal 5
1 Detour Protein Bar

Posted by: oaktownboy

where are the veggies and complex carbs baby?

Posted by: sara

04.09.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee

Meal 2
1 Can Tuna
1 TBSP Olive Oil
1 Pickle

Meal 3
5 oz. Lean Ground Beef
5 Fish Oil

Meal 4
1 Low Carb Protein Bar

Meal 5
Chicken Breast
10 Fish Oil

Meal 6
1 TBSP PB

--------------------------------------------------------------------

Chest

X3 BB Flat Bench Press
X3 DB Incline Press
X3 Pec-dec Flye Machine
X2 Incline DB FLyes

** Step-ups - 2 sets each leg

Cardio: 30 minutes treadmill

Posted by: sara

04.10.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee

Meal 2
Chicken
10 Fish Oil
BBQ Sauce

Meal 3
1 Low Carb Protein Bar
1 TBSP PB

Meal 4
1 Can Tuna
1 TBSP Olive Oil

Meal 5
5 oz. Lean Ground Beef
Honey Mustard

------------------------------------------------------------
Cardio: 30 minutes treadmill

Posted by: kinkery

damn bout time for a update

. what are your calories? that doesn't look like enough to feed my dog

Posted by: sara

04.11.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee

Meal 2
1 Can Tuna
1 TBSP Olive Oil
Honey Mustard

Meal 3
4 oz. Lean Ground Beef
5 Fish Oil Caps

Meal 4
Chicken
10 Fish Oil Caps
BBQ Sauce

Meal 5
Low Carb Protein Bar
1/2 TBSP PB

Meal 6
1.5 TBSP PB

-------------------------------------------------------------------

Weights - Biceps/Hams

X3 Hammer Curls
X3 DB Curls
X3 Concetration Curls

X3 DB Leg Curls
X3 Leg Curls

** 3 Sets Steps (15 reps each leg) super-setting with DB Curls Above

Cardio: 30 minutes treadmill

Posted by: sara

Quote:

Originally Posted by kinkery

damn bout time for a update

. what are your calories? that doesn't look like enough to feed my dog

well, you must have a huge dog then

Posted by: sara

04.12.07

Meal 1
1.5 Scoop Whey Protein
1.5 TBSP PB
Coffee

Meal 2
1 Can Tuna
1 TBSP Olive Oil
Honey Mustard

Meal 3
1.5 Scoop Whey
1.5 TBSP PB
Coffee

Meal 4
1 Low Carb Protein Bar
1 TBSP PB

Meal 5
5 oz. Lean Ground Beef
5 Fish Oil
BBQ Sauce

--------------------------------------------------------------------

Weights: Shoulders/Weights

X3 DB Shoulder Press
X3 DB Laterals
X3 Reverse Flye Machine
X3 BB Front Raises

X3 Triceps Cable Pushdowns
X3 Triceps over-head extensions
X3 DB over-head extensions

*** Step-ups: 3 sets (15 reps each leg) supersetting with DB Laterals

Cardio: 30 minutes treadmill

Posted by: sara

04.13.06

Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee

Meal 2
6 oz. Chicken
10 Fish Oil Caps
BBQ Sauce

Meal 3
Low Carb Protein Bar
1 TBSP PB

Meal 4
1 Can Tuna
1 TBSP Olive Oil
Honey Mustard

Meal 5
5 oz. Lean Ground Beef
5 Fish Oil Caps

Meal 6
1.5 TBSP PB

-----------------------------------------------------------------

Weights: Back

(Supersets)
X3 Close Grip Cable Rows
X3 Wide Grip Cable Pulldowns

(Supersets)
X3 Close Grip Cable Pulldowns
X3 Standing Cable Pulldowns

Step-ups 3 sets Steps ups (15 reps each leg)

Cardio: 30 minutes treadmill

Posted by: sara

04.14.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee

Meal 2
1 Low Carb Protein Bar
1 TBSP PB

Cheat Meal

Thin Crust Pizza

Donut Holes (dunkin donuts)

Few Hours later ...

recees pieces

--------------------------------------------------------------
Weights: Quads

X4 Leg Extensions
X4 Leg Press
X3 Walking Lunges
X2 1 Legged Leg Press

Cardio: OFF

Posted by: sara

04.15.07

Meal 1
1.5 Scoop Whey Protein
1.5 TBSP PB

Meal 2
5 oz. Lean Ground Beef
1/2 TBSP PB
BBQ Sauce

Meal 3
1 Can Tuna
1 TBSP Olive Oil
Honey Mustard

Meal 4
1 Low Carb Protein Bar
1 TBSP PB

Meal 5
1.5 TBSP PB

-------------------------------------------------------------

Cardio: 30 minutes treadmill

*** woke up really late today, I skipped 1 meal
*** Legs, buns are sooooooo sorreeeee from yesturday's workout!!

Posted by: sara

04.16.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee

Meal 2
5 oz. Lean Beef
5 Fish Oil Caps
BBQ Sauce

Meal 3
1 Low Carb Protein Bar
1 TBSP PB

Meal 4
1 Can Tuna
1 TBSP Olive Oil
Mustard

Meal 5
Chicken
10 Fish Oil Caps
Pickles
Mustard

Meal 6
1.5 TBSP PB

--------------------------------------------------------------------
Weights: Chest

X3 Flat DB Chest Bench Press
X3 DB Pullovers
X3 DB Incline Flyes
X3 Pec-dec flyes

** Step-ups- 3 sets (15 reps)

Cardio: 30 minutes treadmill

Posted by: kinkery

Quote:

Originally Posted by sara

well, you must have a huge dog then

its a rottweiler(sp?)

Posted by: sara

Quote:

Originally Posted by kinkery

its a rottweiler(sp?)

it figures ..

Posted by: sara

04.17.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee

Meal 2
Chicken
10 Fish Oil Caps
Mustard

Meal 3
1 Low Carb Protein Bar
1 TBSP PB

Meal 4
1 Can Tuna
1 TBSP Olive Oil
Mustard

Meal 5
5 oz. Lean Ground Beef
BBQ Sauce

-----------------------------------------------------------------

Weights: OFF

Cardio: 30 minutes treadmill

Posted by: sara

04.18.07

Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee

Meal 2
1 Low carb Protein Bar <-------- last day!! NO MORE BARS!!!
1/2 TBSP PB

Meal 3
4 oz. Seasoned Steak

Meal 4
1.25 Scoop Whey
10 Fish Oil Caps
Coffee

Meal 5
Chicken
10 Fish Oil Caps
Mustard

-----------------------------------------------------------------------

Weights: Shoulders/Triceps

X3 DB Shoulder Press
X3 Cable Lateral Raises
X3 BB Front Raises
X3 Reverse-Flye Machine

X3 Cable Pushdowns
X3 Triceps-overhead extensions (cable)
X3 DB Extensions (seated)

Step-ups: 3 sets (15 sets each leg)

Cardio: 30 minutes treadmill

Posted by: Jodi

Maybe you should consider adding in some healthy carbs.

Posted by: femalemuscle

pm me!! u know im in vegas, so ill give u my cell#

Posted by: sara

got it femmuscle!

Posted by: sara

Quote:

Originally Posted by Jodi

Maybe you should consider adding in some healthy carbs.

I am going to starting monday

Posted by: kinkery

Posted by: sara

Never mind monday.. I am going to start tomorrow

This is my meal plan starting tomorrow 04.20.07

Meal 1
1/2 Cup Oats
1.25 Scoop Whey

Meal 2
4 oz. Sweet Potato
5 oz. Chicken

Meal 3
4 oz. Sweet Potato
4 Eggwhites, 1 Yolk

Meal 4
5 oz. Lean Ground Beef

Meal 5
5 oz. Chicken

Meal 6
1.25 Whey Protein

** I can switch the protein options around as long as I keep Ground Beef to once a day only ***

** I still keep Saturday's cheat meal **

Posted by: kinkery

looks good

Posted by: sara

Quote:

Originally Posted by kinkery

looks good

I hope it works.. I think I have hypothyroid again

Posted by: sara

04.22.07

Meal 1
1/2 Cup Oats
1.25 Scoop Whey

Meal 2
4 oz. Sweet Potato
5 oz. Chicken

Meal 3
4 oz. Sweet Potato
4 Egg Whites, 1 Yolk

Meal 4
1.25 Whey
3 TSP PB

Meal 5
5 oz. Beef
3 TSP PB

Supp:
* 2 Multi Vitamins
* 2 Clen

--------------------------------------------------------------------
Weights: Quads

X4 Leg Extensions
X4 Leg Press
X3 1 Legged Leg Press
X2 Leg Extensions

Cardio: 30 minutes treadmill

Posted by: sara

04.23.07

Meal 1
1/2 Cup Oats
1 Scoop Whey

Meal 2
4 oz. Sweet Potato
4 Egg Whites, 1 Yolk

Meal 3
4 oz. Sweet Potato
5 oz. Chicken

Meal 4
1 Scoop Whey

Meal 5
5 oz. Lean Ground Beef
3 TSP PB

Supplements: 2 Clens, Multi Vitamins

--------------------------------------------------------------------

Weights: Chest

X3 Incline DB Chest Press
X3 Decline DB Press
X3 Pec-dec flye machine
X3 Dips

Cardio: 30 minutes treadmill

Posted by: sara

04.23.07

Meal 1
1/2 Cup Oats
1.25 Scoop Whey

Meal 2
4 oz. Sweet Potato
4 Eggwhites, 1 Yolk

Meal 3
4 oz. Sweet Potato
5 oz. Chicken

Meal 4
1 Scoop Whey
3 TSP PB
Coffee

Meal 5
5 oz. Lean Ground Beef
3 TSP PBB

Supplements: Multivitamins
--------------------------------------------------------------------

Weights: Biceps/Hams

X3 BB Curls
X3 Hammer Curls
X3 Concetration Curls

X3 Leg Curls
X3 DB Leg Curls

Cardio:
10 minutes stair master
20 minutes Bike

Posted by: sara

I'm going to start getting myself back on the stairmaster.

Posted by: Jodi

Good job on staying away from the bars

I know how much those are your weakness!

Posted by: sara

Quote:

Originally Posted by Jodi

Good job on staying away from the bars

I know how much those are your weakness!

I crave them.. but without the bars I get better results

Posted by: IainDaniel

Is it bad when I hear Bar I think of a place to get alcoholic drinks?

Posted by: Jodi

I'm going to a Bar tonight

1 beer.....only 1 beer!

Posted by: IainDaniel

I am going to a bar tonite as well. My basement

Posted by: Jodi

Posted by: IainDaniel

Oh I will take a picture for you

Posted by: sara

04.25.07

Meal 1
1/2 Cup Oats
1 Scoop Whey
Splenda

Meal 2
4 oz. Sweet Potato
4 Eggwhites, 1 Yolk
Ketchup

Meal 3
4 oz. Sweet Potato
5 oz. Chicken
Mustard

Meal 4
1 Scoop Whey

Meal 5
5 oz. Lean Ground Beef
BBQ Sauce
4 tsp PB

Supplements: 2 Multivitamins
--------------------------------------------------------------------
Weights: OFF

Cardio: 20 minutes stairmaster
10 minutes Bike

Posted by: sara

04.26.07

Meal 1
1/2 Cup Oats
1 Scoop Whey

Meal 2
4 oz. Sweet Potato
4 Eggwhites, 1 Yolk
Ketchup

Meal 3
4 oz. Sweet Potato
5 oz. Chicken
Mustard

Meal 4
1 Scoop Whey
3 tsp PB

Meal 5
5 oz. Lean Ground Beef
3 tsp PB

Supplements: 2 Multi's , 2 Clens

-------------------------------------------------------------------

Weights: Shoulders/Triceps

X3 DB Shoulder Press
X3 BB Front Raises
X3 BB Upright Rows
X3 Reverse-flyes machine

X3 Cable Triceps Pushdowns
X3 Cable Over head triceps extensions
X3 Seated DB Triceps Extensions

Cardio: 20 minutes Stair-master
10 minutes Bike

Posted by: sara

04.27.07

Meal 1
1/2 Cup Oats
1 Scoop Whey
Splenda

Meal 2
4 oz. Sweet Potato
4 Eggwhites, 1 Yolk
Ketchup

Meal 3
4 oz. Sweet Potato
5 oz. Chicken

Meal 4
1 Scoop Whey
3 tsp PB

Meal 5
5 oz. Lean Ground Beef
3 tsp PB

Supplements: 2 Multi's , 2 Clen

--------------------------------------------------------------------

Weights: OFF

Cardio: 20 minutes Stair-Master
10 minutes treadmill

Posted by: Jodi

Sara, since when are you taking Clen?

Posted by: sara

04.28.07

Meal 1
1/2 Cup Oats
1 Scoop Whey

CHEAT MEAL
Pizza
Dunkin' Donuts (Donut Hole Treats)

Meal 3
5 oz. Chicken Breast
Mustard

-------------------------------------------------------------------

Weights: Quads

X4 Leg Extensions
X4 Leg Press
X3 DB Squats
X2 1 legged leg press

Cardio: 30 minutes treadmill

Posted by: sara

Quote:

Originally Posted by Jodi

Sara, since when are you taking Clen?

used it few months ago for 4 weeks and stopped and back on it again till july

Posted by: sara

04.29.07

Meal 1
4 oz. Sweet Potato
4 Eggwhites, 1 Yolk
Ketchup

Meal 2
1/2 Cup Oats
1 Scoop Whey

Meal 3
4 oz. Sweet Potato
5 oz. Chicken

Meal 4
5 oz. Chicken
3 tsp PB
Mustard

Meal 5
5 oz. Lean Ground Beef
3 tsp PB

Supplements: 2 Multi's
---------------------------------------------------------------------

Weights: Back/Calves

X3 Cable Rows
X3 Close Grip Pulldowns
X3 Wide Grip Pulldowns
X3 Reverse Pulldowns

X3 Seated Calves Machine

Posted by: Jodi

Quote:

Originally Posted by sara

used it few months ago for 4 weeks and stopped and back on it again till july

Why? You know clen is illegal right?

Posted by: sara

Quote:

Originally Posted by Jodi

Why? You know clen is illegal right?

Clenbutical

Also, I seen some similar at GNC

Posted by: Jodi

Ok, that's a huge difference from real clen. I thought you were using the illicit drug clen. BIG DIFFERENCE!

Posted by: sara

04.30.07

Meal 1
4 oz. Sweet Potato
4 Eggwhites, 1 Yolk

Meal 2
1/2 Cup Oats
1.5 Scoop Whey

Meal 3
4 oz. Sweet Potato
5 oz. Chicken

Meal 4
1 Scoop Whey

Meal 5
5 oz. Lean Ground Beef
3 tsp PB
BBQ Sauce

Supplements: 2 Multi's, 2 Clens

-------------------------------------------------------------------

Weights: Chest

X3 DB Incline Press
X3 DB Incline Flyes
X3 Chest Press Machine
X3 Pec-dec Flyes Machine

Cardio: 20 minutes Stair-Master
10 minutes treadmill

Posted by: sara

Quote:

Originally Posted by Jodi

Ok, that's a huge difference from real clen. I thought you were using the illicit drug clen. BIG DIFFERENCE!

I wouldn't mind trying the real clen .. it is a bronchoitis medicine

Posted by: Jodi

Why do you need bronchitis medicine?

Don't use clen. It's not worth it. ECA is more effective anyway.

Posted by: sara

Quote:

Originally Posted by Jodi

Why do you need bronchitis medicine?

Don't use clen. It's not worth it. ECA is more effective anyway.

what is ECA? I hear all about it ..

Posted by: IainDaniel

ephedrine caffiene and aspirin. although, i dont see the point with the aspirin

Posted by: sara

Quote:

Originally Posted by IainDaniel

ephedrine caffiene and aspirin. although, i dont see the point with the aspirin

I have no clue.. But I know Asprin thins out yoru blood and I dont want that

Posted by: sara

05/01/07

Meal 1
4 oz. Sweet Potato
4 Eggwhites, 1 Yolk

Meal 2
1/2 Cup Oats
1.5 Scoop Whey

Meal 3
4 oz. Sweet Potato
5 oz. Chicken

Meal 4
1 Scoop Whey

Meal 5
5 oz. Lean Ground Beef
3 tsp PB
Lettuce, tomatoes, green pepper, cucumber

Supplements: 2 Clen, 2 Multi's

---------------------------------------------------------------

Weights: OFF

Cardio: 30 minutes treadmill

Posted by: Jodi

Quote:

Originally Posted by sara

I have no clue.. But I know Asprin thins out yoru blood and I dont want that

You don't need the asprin. Just ephedrine and caffeine.

Posted by: sara

Quote:

Originally Posted by Jodi

You don't need the asprin. Just ephedrine and caffeine.

i tried a fat burner with some ephedrine and it made me soo sick all day..

why do they use the asprin in the ECA mixture anyways?

Posted by: sara

05.02.07

Meal 1
4 oz. Sweet Potato
4 Eggwhites, 1 Yolk

Meal 2
1/2 Cup Oats
1.5 Scoop Whey

Meal 3
4 oz. Sweet Potato
5 oz. Chicken

Meal 4
1 Scoop Whey

~~~ Pre-workout 3 tsp PB (was starving)

Meal 5
5 oz. Lean Ground Beef
3 tsp PB

Supplements: 2 Multi's

------------------------------------------
Weights: Biceps/Hams

X3 BB Curls
X3 Hammer Curls
X3 Concentration Curls

X3 Leg Curls
X3 DB Leg Curls

Cardio: OFF

Posted by: Blooming Lotus

Quote:

Originally Posted by sara

i tried a fat burner with some ephedrine and it made me soo sick all day..

why do they use the asprin in the ECA mixture anyways?

Probably from dehydration !! I still get the same thing myself sometimes. I was reading that clenbutical link and wondering what you were doing for fluids...just because it seems pretty early in. I did something similar yeears ago when I was training to get into the army but with dieuretics.. hell yeees I got an awwwesome cut out of it but it's probably the worst thing I've ever done to myself. .. not being so tiny and on so low carbs for so long anyway.

Good luck, but are you suure you've done this before? Lots of fun.

Posted by: sara

Quote:

Originally Posted by Blooming Lotus

I never done this before.. I have not thought about doing this now.. maybe one day

Posted by: Blooming Lotus

You mean a B.B. competition ? .. ooh. how exciting.

Not that I'm a stranger to working out or getting into that kind of shape ( give or take ) but me neither to be honest. I'm sure I wouldn't mind giving it a go at some stage or other... in fact I'm actually quietly privately pretty buzzed about the whole idea of it

.

My only advice to you though as far as feeling chucky goes, and after reading the basic rundown on the clenbuetical is that when you're low on fluids because of either eating to speed up your metabolism or doing thermagenics and so on..so soo importantly more so when there's a laxtative or laxative effect of something youre doing, the moment you a. run out of food in there to eliminate and your metabolic body temp goes over a certain temperature, and there's not enough fluid to keep it full and moving for that 'false metabolism' effect,.. your bowels and stomache and intestines do flips and twists and start turning inside out.. and thaats what makes you or makes you feel like you want to vomit.
I use really heavy laxatives for a whole other reason but when you doo feel like that.. if the laxative is still really active.. you can eat something you normally wouldn't ( like some bread or some sausages or a lettuce or cucumber wholemeal sandwhich or something .. maybe with juice or soda water is usually quite good sometimes .. as can be a few quick cups of hot to warm water.. on it's own or with a fruit stick can be sooo good... maybe at times with or without a 1/2 serve light protein shake a reeeasonablely largerish 600 ml or so serve of a hvy dry red wine and something small but reeeally sugary .. for which I use consensed fruit sticks..magic for your spleen and to syrup up your poor old dry bowels and intestines at those times btw.. apricot or stawberry particularly helpful).. juust to straighten your innards out and have it move through ( albeit painfully until it does) and within hrs if not sooner end up with a clearer system aand minus a cpl of kilos give or take either way just because your organs aren't swollen and pumped anymore.. meaning you also get rid of the bloaty looking and feeling stomache that might or might not accompany it.
Dry hot twisty bowels are suuch a bitch of concern for ppl on low carb + bowel help regime when there's not actually much tooo move through there but play around .. just remember that when that happens you 're at a reeally high risk of running fulminant of your kidney or liver.. meaning either could just stop and fail on you. I still stand by the plan but it's really important to know that it's only by being proactive about recovering through those bouts.. by eating something and flushing with fluids that you 'll guarantee your wellness...aand likely end up with really top results. It's a really risky approach but imo seriiously worth it if you do it right.

Really good luck. I'm sure it'll be a cool journey for you.
Blooming tianshi lotus.

Posted by: Jodi

Aspirin is there just to prolong the effects created by the other two ingredients. It is not an essential ingredient. However, don't be taking EC with another fat burner. No wonder why you felt ill

Posted by: sara

thanks blooming, but I am not competing

I am only doing this to get lean .. a little journey for vegas

Posted by: sara

Quote:

Originally Posted by Jodi

Aspirin is there just to prolong the effects created by the other two ingredients. It is not an essential ingredient. However, don't be taking EC with another fat burner. No wonder why you felt ill

I meant I tried a fat burner that has some ephedrine in it and it made me sick.. its a yellow pill with black stripes like a bee

Posted by: Jodi

I think I know what you are talking about.

You don't want that crap. EC stack is cheap. Just get pure ephedrine hcl and caffeine tabs. Start out at a low dose like 10-15mg's 2 times per day.

Posted by: sara

Quote:

Originally Posted by Jodi

I think I know what you are talking about.

You don't want that crap. EC stack is cheap. Just get pure ephedrine hcl and caffeine tabs. Start out at a low dose like 10-15mg's 2 times per day.

I will look for them in walgreens

Posted by: Tom_B

Sara .. if you go on an EC stack just be really careful, ephedrine can do some funky things with your heart ...
I decided I was going to try it last xmas .. and well I was on it for two days I was getting HORRIBLE chest pains, palpitations, pain in my left shoulder extending down my left arm, pain in my middle back etc. Now mind you I was very stupid with the dosing, and started out right away at the max amount which more than likely has something to do with it .. but still be carfeul. Also if you do decide to try it out, make sure you cut out all other caffeinated beverages from your diet, so no coffee, no diet pop etc.

Anyways here's some links you may want to read that Emma-Leigh gave me after I told her I had started taking Epherdrine..

Here
Here
Here
Here
Here
Here

Posted by: sara

Quote:

Originally Posted by Tom_B

Sara .. if you go on an EC stack just be really careful, ephedrine can do some funky things with your heart ...
I decided I was going to try it last xmas .. and well I was on it for two days I was getting HORRIBLE chest pains, palpitations, pain in my left shoulder extending down my left arm, pain in my middle back etc. Now mind you I was very stupid with the dosing, and started out right away at the max amount which more than likely has something to do with it .. but still be carfeul. Also if you do decide to try it out, make sure you cut out all other caffeinated beverages from your diet, so no coffee, no diet pop etc.

Anyways here's some links you may want to read that Emma-Leigh gave me after I told her I had started taking Epherdrine..

Here
Here
Here
Here
Here
Here

thanks tom

interesting articles

Posted by: sara

05.08.07

Meal 1
4 oz. Sweet Potato
4 Egg Whites, 1 Yolk
Ketchup

Meal 2
1/2 Cup Oats
1.25 Scoop Whey

Meal 3
1/2 Cup White Rice
5 oz. Chicken

Meal 4
1.25 Scoop Whey

Meal 5
5 oz. Chicken
4 tsp PB

Supplements: 2 Clen

------------------------------------------------------
Weights: Quads

X4 Leg Extensions
X4 Leg Press
X3 1 Legged Leg Press
X2 Leg Extensions

Cardio: OFF

Posted by: sara

05.11.07

Meal 1
1/2 Cup Oats
1.25 Scoop Whey

Meal 2
4 oz. Sweet Potato
5 oz. Chicken

Meal 3
1/2 Cup White Rice
5 oz. Lean Ground Beef

Meal 4
1.25 Scoop Whey
3 tsp PB

Meal 5
5 oz. Chicken
3 tsp PB

Supplements: 2 Multi's , 2 Clen

---------------------------------------------------------

Weights: OFF

AM Cardio: 45 Minutes = 20 minutes stair-master + 25 minutes treadmill

Posted by: sara

05.12.07

Meal 1
1/2 Cup White Rice
5 oz. Lean Ground Beef

Meal 2
1/2 Cup Oats
1.25 Scoop Whey

CHEAT MEAL

Pizza
2 Brownies

Meal 4
2 TBSP PB

Supplements: 2 Clens

---------------------------------------------------------------

Weights: Back/Calves

X3 Close Grip Cable Rows
X3 Wide Grip Cable Pulldowns
X3 Close Grip Cable Pulldowns
X3 Standing Cable Pulldowns

X3 Seated Calves Machine

Cardio: 45 minutes treadmill

Posted by: Blooming Lotus

Do you waant critique or lip service pls feel good props when you .. ???.. where iis your prOduce girl??!?.. even Greens seems a good substistute!.. You need to hang out with Jodi maybe??..?!:/. ooops

Posted by: sara

who are you may i ask? my fiance, who competes as a middleweight nationally and is getting ready for the usas right now is doing my diet, as well as several other people that he trains...if there is one thing my fiance can do, its get people in shape!! i do eat greens, not every day, but i do eat them...and i can assure you one thing as well..whether i eat greens or not will absolutely NOT have an effect on my physical appearance in the mirror..i know the advantages of eating greens, and honestly, i am ok with the way im doing it now..

Posted by: sara

05.14.07

Meal 1
1/2 Cup White Rice
5 oz. Lean Ground Beef
BBQ Sauce

Meal 2
1/2 Cup Oats
1.25 Scoop Whey

Meal 3
4 oz. Sweet Potato
5 oz. Chicken

Meal 4
1.25 Scoop Whey
1 TBSP PB

Meal 5
5 oz. Lean Ground Beef
BBQ Sauce

Supplements: 2 Multi's

---------------------------------------------------------
Weights: Chest
X3 DB Incline Press
X3 Chest Press Machine
X3 Cable Cross-overs
X3 Flye Pec-dec Machine

Cardio: 45 Minutes Treadmill

Posted by: sara

05.15.07

Meal 1
1/2 Cup White Rice
5 oz. Lean Ground Beef

Meal 2
1/2 Cup Oats
1.25 Scoop Whey

Meal 3
4 oz. Sweet Potato
5 oz. Chicken

Meal 4
1.25 Scoop Whey
1 TBSP PB

Meal 5
5 oz.Chicken
1 TBSP PB
BBQ Sauce

Supplements: 2 Multi's, 2 Clen

-------------------------------------------------------------------

Weights: OFF

Cardio: 25 minutes treadmill, 20 minutes stair-master

Posted by: Malley

Dont know that I have ever posted in here, but your diet looks pretty damn good. Nice work.

Posted by: Blooming Lotus

Quote:

Originally Posted by sara

who are you may i ask? my fiance, who competes as a middleweight nationally and is getting ready for the usas right now is doing my diet, as well as several other people that he trains...if there is one thing my fiance can do, its get people in shape!! i do eat greens, not every day, but i do eat them...and i can assure you one thing as well..whether i eat greens or not will absolutely NOT have an effect on my physical appearance in the mirror..i know the advantages of eating greens, and honestly, i am ok with the way im doing it now..

who aam I?? just another no-one to yourself I guess. I gett that you want to look and good and are prepared to comprimse your health over it. happens to the best of us I guess. each to their own though so I'll say no more to you about it. except that boy is it a biitch when you screw your health soo bad that you can't even pull off your comprimises anymore. biiiig bitch.. and not a pretty one.
Live and enjoy huh. I'm sure your partner 's greeat for it and you're in good hands anyway.
cheers.
Blooming tianshi Lotus

Posted by: Jodi

I'd have to agree. Dieting to just look good will only cause problems in the end. Diet smarter and healthier and your results will end in long term satisfaction and not compromised health.

Sara, I know your man knows how to diet but you need to understand he helps people to get to competition and we all know competition level is NOT HEALTHY! Plus I hear you have thyroid issues now and by not dieting healthy you are only causing stress on your thyroid and the end result will be bad health. Is that really worth looking good right now?

Posted by: sara

Jodi, I first started with no carbs diet you and Mark did not recommend it , I have added carbs in my diet, fats, and protein... isn't this healthy?

Posted by: sara

Quote:

Originally Posted by Blooming Lotus

so, I'm hurting myself soooo bad now that I'm screwing my health sooo bad of not having any greens?? huhhhh

Posted by: Blooming Lotus

I said yes once . Do what you like.
I dont really care how you respond to it but I'll give you my reason for saying so anyway.
There are certain enzymes in not only meat but also plant matter that provide a particular stimuli to our bodies to maintain our immune systems and all sorts of other things . If you don't want to eat these directly, then there are loads of options for condensed choices of the same stuff. If you don't have these then eventually your body will catch up with you.
I'm not trying to mother you and I'm sure you can make up your own mind and do as you please.( shrug)

Blooming tianshi lotus.

Posted by: Jodi

Quote:

Originally Posted by sara

Jodi, I first started with no carbs diet you and Mark did not recommend it , I have added carbs in my diet, fats, and protein... isn't this healthy?

Yes that's healthy but not eating your greens is very UNHEALTHY! You need your phytonutrients. There are minerals and vitamins that your body can't get otherwise. If you don't eat your greens several times a day you are compromising your health. Veggies come before carbs and even before protein and efa's.

Posted by: sara

Quote:

Originally Posted by Jodi

I understand.. I've been having them off and on , I know I need to do a better job with them

Posted by: sara

Been busy with moving to a new place, working.. I did well and sticked to my diet and training, I only skipped 2 days of cardio

Back on track today!!

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