Bladezz - Cut Journal

**Jodi** · 03-14-2003, 08:54 PM

Youve done a good job the past few days with your diet.

NOW its time for perfection.

Meal 1 - No more cantelope. Its not a slow burning carb and its only going to hinder your results. Are those oat Slow Cooking Old fashioned Oats?

Meal 2: Whats this Bruscetta? If it is what I think it is Say Goodbye

Meal 3: Don't get use to the mozzarella and if you are gonna have it don't have the low fat or Fat free - go for the good stuff, much better for you

The rest look good. You should probably replace one of the Protein Shake meals with real food. Remember Whey is a supplement and nothing beats real food.

Bladezz · 03-15-2003, 11:41 AM

Ok, the cantalope gave me some flavor

. Yes, the oats are the old fashioned ones. I was told only to eat those. WHEN will I have to get rid of mozerella? I thought that as long as I got the ratios, I could eat and manipulate the foods?

Bruschetta is a low carb (crushed seasoned tomato) additive to add flavor to foods, italian...here is link
http://www.synergydiet.com/walfarbrus12.html

I used it when I was on Atkins and liked it. I use one that is 5 carbs and has 1 fat but 0 protein.

I don't use any salt in my foods and only use Mrs. Dash and sometimes Butter Buds, Cayenne Pepper or other non-salt flavorings/spices.

Thanx for your tweak

**Jodi** · 03-15-2003, 12:54 PM

Ok definately get rid of the cantelope. The oats, I was curious and wanted to make sure you had the right ones.

Don't worry about the mozzarella yet, just so you know though that when fat loss slows down that will be the first thing to get rid of.

It looks like that Bruschetta is fine for now as well, just don't go overboard.

Any seasonings you add to your food should never add more than 5 cals onto your meals totals - DP and w8's Rule of Thumb! I use all sorts of seasonings and as long as your drinking enough water (5-6L a day) then don't worry about the sodium.

Again, try to get more real food and less shakes. K?

Bladezz · 03-16-2003, 10:59 AM

K will do!

w8lifter · 03-16-2003, 04:57 PM

Quote:

Originally posted by Bladezz

LIFTING:
Still Doing 3 Days Lifting: Mon: Back Tues: Arms Thurs: Legs
CARDIO:
Cardio 2 Days: 1 Day Swimming Laps 6-7 and 1 HIIT/30min.session on Mondays
.

How come you don't train chest or shoulders?

Bladezz · 03-16-2003, 05:03 PM

I do, on arms day I do supersets. Tri/Bis & Pecs/Deltoid flyes
and DB chest press. I have to tweak this as well once I get diet set. I need to make it as efficient as possible for three days.

Back day I do lats, mid back, lower back w/ lat pulldowns, seated hammer puls.http://gypsy.cad.gatech.edu/courses/.../fall/group15/ , and seated cable rows (wide and close grips)

Leg day covers Hams, Glutes, Quads

I usually add a day (like today) I did inner and outer thighs and calves, along with my swimming 7 laps today.

Bladezz · 03-16-2003, 05:09 PM

I really screwed up diet....Saturday...

Should i still post it?? I had simple carbs (wheat bread, french toast) and 2 candy foods (bag skittles and cherry licorice nibs)

w8lifter · 03-16-2003, 05:11 PM

Quote:

Originally posted by Bladezz
I really screwed up diet....Saturday...

Should i still post it?? I had simple carbs (wheat bread, french toast) and 2 candy foods (bag skittles and cherry licorice nibs)

Yes please...we need to know in order to make adjustments

w8lifter · 03-16-2003, 05:13 PM

Quote:

Originally posted by Bladezz
I do, on arms day I do supersets. Tri/Bis & Pecs/Deltoid flyes
and DB chest press. I have to tweak this as well once I get diet set. I need to make it as efficient as possible for three days.

Back day I do some drop sets. Cover upper and lower back.

Leg day covers Hams, Glutes, Quads

I usually add a day (like today) I did inner and outer thighs and calves, along with my swimming 7 laps today.

This may help

3 day split (3 Day Split)

Bladezz · 03-16-2003, 05:49 PM

DAILY MEAL: 03/15/2003: Saturday - Cal: 2235

1- Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA 1000mg (750 actual)

Meal #1 /8:00am:
1/2 cup oatmeal (old fashioned - 1/2 cup pre-measured dry)
(24g carbs, 7g protein, 146 calories)
1 egg (whole)
(0 g carbs, 6g protein, 5g Fat, 68 calories)
1 Scoop Op. Nutrition/Pro-Complex (added to egg and oatmeal)
(0 carbs, 27 protein, 140 calories)
1/2 TBS Flax Oil
(0g carbs, 7g Fat, 70 calories)
1 cup real coffee (12 oz) w/splenda
(1 g carbs, 1g protein, 0g Fat, 40 calories)
3 TBS Whipping Cream
(1 g carbs, 1g protein, 15g Fat, 140 calories)

=42 Protein, 26g Carbs, 27g Fat/Calories: 631
water 32oz.

Meal #2 /11:30am:
1 Scoop Op. Nutrition/Pro-Complex
(0 carbs, 27 protein, 140 calories)
2 Slices Wheat Bread (french Toast)
(25g carbs, 2g Fat, 135 calories)
1/4 cup Mrs. Buttewroth Syrup
(59 g carbs, 0g protein, 1 Fat 228 calories)

=27g Protein, 84 Carbs, 3 Fat/Calories: 298

Meal #3 /3:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

3 oz. Smoked Salmon
(0 carbs, 21 protein, 1 Fat, 97 calories)
2 Slices Wheat Bread (sandwich)
(25g carbs, 2g Fat, 135 calories)
1/4 raw spinach leaves (baby)
(0 carbs, 0 protein, 0 Fat, 2 calories)
1/4 cup (approx) Slices sweet pepper raw
(2 carbs, 0 protein, 0 Fat, 10 calories)
1 slice reg. mozerella cheese (boiled)
(1 g carbs, 8g protein, 5g Fat, 80 calories)

=31g Protein , 28g Carbs, 8 Fat/Calories: 324

WORKOUT: NONE REST DAY

Meal #4 /6:30p:
1 Slice pizza (mushroom & cheese)
(21 carbs, 13 protein, 5 Fat, 184 calories)

=13g Protein , 21g Carbs, 5 Fat/Calories: 184

Meal #5 / 7:30p:

1 small apple
(16g carbs, 0 Protein, 0 Fat, 64 calories)
1 slice cheddar cheese
(1g carbs, 5g protein, 7 Fat, 86 calories)

=5g Protein, 17 Carbs, 7g Fat/Calories: 154

Meal #6 /9:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

No Food/Only candy (movies with kids)
1 small bag Skittles
(52g carbs, 0g protein, 2 Fat, 231 calories)
½ cup (approx.) Licorice Nibs
(85g carbs, 0g protein, 0 Fat, 334 calories)

=0g Protein, 137 Carbs, 2g Fat/Calories: 554

water 32oz.
*************************************************
3 Tonalins CLA’s (total count for day) 3g Fat ea.=9grams/90cal.)
(0g carb, 9g Fat, 90calories)

= 0g Protein, 0gCarbs, 9 Fat/Calories: 90
******************************************
TOTALS: =49 Protein, 313 Carbs, 61g Fat - Calories: 2235
***********************************

Daily Supplement Program:
***********************
3-Multi Vitamins
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
1 Zinc 200 mg.
***********************

This day was totally screwed....and I don't understand why I was craving so much sweets

????

w8lifter · 03-16-2003, 05:58 PM

Sometimes...ya just crave sweets...and ya gotta be strong...I should know

Thank you...

...but don't do that again

That should take you far for cheats...back to a good diet tomorrow?

Britney · 03-16-2003, 06:32 PM

Ok so you had a very bad day, most important part is to pick yourself back up and resume Clean eatting again

Tip for the movies: If you can't pre pack a meal, grab some peanuts and a protein shake instead

Bladezz · 03-17-2003, 09:10 AM

I know (hanging my head) I gave in to it. My kids were passing them in front of me, I could have resisted....

I went to the club next day & did few extra laps in pool and extra supersets of bi's/tri's and inner and outer thighs....

I am back on track....how far will this set me back now???

Bladezz · 03-17-2003, 09:54 AM

DAILY MEAL: 03/16/2003: Sunday - Cal: 1971

1- Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA 1000mg (750 actual)

Meal #1 /8:00am:
1/2 cup oatmeal (old fashioned - 1/2 cup pre-measured dry)
(24g carbs, 7g protein, 146 calories)
1 egg white (boiled)
(0 g carbs, 3g protein, 5g Fat, 16 calories)
1 Scoop Op. Nutrition/Pro-Complex (added to egg and oatmeal)
(0 carbs, 27 protein, 140 calories)
1 TBS Flax Oil
(0g carbs, 7g Fat, 70 calories)

=37 Protein, 24g Carbs, 12g Fat/Calories: 461

water 32oz.

Meal #2 /11:00am:
1.25 Scoop Op. Nutrition/Pro-Complex
(0 carbs, 35 protein, 175 calories)
3/4 TBS Flax Oil
(0g carbs, 12g Fat, 101 calories)
1/2 cup mixed strawberries
(5 g carbs, 0g protein, 22 calories)

=35g Protein, 5 Carbs, 12 Fat/Calories: 298

Meal #3 /2:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

5.3 oz. Ground Turkey Patty (plain) w/tsp. Salsa
(0 carbs, 22 protein, 10 Fat, 186 calories)
1 slice part-skim mozerella cheese
(0 carbs, 8 protein, 6 Fat, 80 calories)
½ cup fiber one cereal (w/water)
(24g carb, 3, Protein, 1g Fat, 60 calories)

=33g Protein , 24g Carbs, 17 Fat/Calories: 326

WORKOUT 2:30pm-4pm:
Machine - Inner Thighs (16@50lbs,12@55lbs, 10@55lbs.)
Machine - Outer Thighs (16@60lbs,12@65lbs, 10@65lbs.)
Calves Machine (16@10lbs,12@20lbs, 10@20lbs.)
Superset:
Bicep/Hammer Curls: (16@15lbs,12@15lbs, 10@15lbs., 8@10lbs.)
Tricep/Cable Pull-downs: (16@40lbs,12@40lbs, 10@50lbs., 8@40lbs.)
Swimming - 7 laps (legs only backstroke) 30 min. total/(reg.swimming too)

water 32 oz.

Meal #4 /4:30p:
1.25 Scoop Op. Nutrition/Pro-Complex
(0 carbs, 35 protein, 175 calories) mentor
3/4 TBS Flax Oil
(0g carbs, 12g Fat, 101 calories)
1/2 cup mixed berries
(5 g carbs, 0g protein, 22 calories)
2 tsp. Creatine/Glutamine/Taurine

=35g Protein, 5 Carbs, 12g Fat/Calories: 298

Meal #5 /7:00p:
1 Scoop Op. Nutrition/Pro-Complex
(0 carbs, 28 protein, 0 Fat, 140 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 12g Fat, 120 calories)
1/2 cup mixed strawberries
(5 g carbs, 0g protein, 22 calories)

=28g Protein, 5 Carbs, 12g Fat/Calories: 282

Meal #6 /9:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

5.3 oz. Ground Turkey Patty (plain) w/tsp.Chi-Chi Salsa & cayenne pepper
(0 carbs, 22 protein, 10 Fat, 186 calories)
1 cup baby spinach leaves
(1 carbs, 1g protein, 0 Fat, 10 calories)
1 tsp. Ranch Dressing (lite)
(5g carb, 0, Protein, 0g Fat, 20calories)

= 23g Protein, 6 Carbs, 10 Fat/Calories: 216

*************************************************
3 Tonalins CLA’s (total count for day) 3g Fat ea.=9grams/90cal.)
(0g carb, 9g Fat, 90calories)

= 0g Protein, 0gCarbs, 9 Fat/Calories: 90
******************************************
TOTALS: =191 Protein, 69 Carbs, 84g Fat - Calories: 1971
***********************************

Daily Supplement Program:
***********************
3-Multi Vitamins
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
1 Zinc 200 mg.
***********************

Thanx guyz!

Britney · 03-17-2003, 05:59 PM

Quote:

Originally posted by Bladezz

I am back on track....how far will this set me back now???

As long as you STAY on track, you should be ok. It will probably cost you a few more days of stabilization before your next tweak

Also, I see you have fiber one........with water

If you like cottage cheese, mix them together for a yummy combo

w8lifter · 03-17-2003, 06:05 PM

Is anyone helping you w/ your routine?

Bladezz · 03-18-2003, 08:43 AM

You know, I am actually used to certain foods since I tried Atkins so the Fiber One and water doesn't bother me

.

Meats I just cannot have plain. I always have to add cayenne pepper, bruschetta or salsa to help me choke it down.

No, no one has helped me with routine on here - I have been on my own pretty much other than a few sessions with a trainer to get me started. I was guessing at the Y, now I am more into the free weights and focused on the gym (where the guys workout) I just try to go there when it is empty.

I only just started diet on here. Also, I had question, how long do I have to stay on this diet before I start a cut? I know I have to even out metabolization, and I know my body composition is changing for the better (by way clothes fit but getting smaller) but my waist is getting tighter....

I will know for sure this Thursday what is going on when I do the caliper test in the a.m. hopefully it will be good...

Bladezz · 03-18-2003, 09:02 AM

Bladezz · 03-18-2003, 09:49 AM

DAILY MEAL: 03/17/2003: Monday - Cal: 1998

1- Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA 1000mg (750 actual)

Meal #1 /8:00am:
1/2 cup oatmeal (old fashioned - 1/2 cup pre-measured dry)
(24g carbs, 7g protein, 146 calories)
1 Scoop Op. Nutrition/Pro-Complex (added to egg and oatmeal)
(0 carbs, 27 protein, 140 calories)
1/2 cup strawberries
(5 g carbs, 0g protein, 22 calories
3/4 TBS Flax Oil
(0g carbs, 12g Fat, 135 calories)

=34g Protein, 29g Carbs, 12g Fat/Calories: 443

water 32oz.

Meal #2 /11:00am:
1.25 Scoop Op. Nutrition/Pro-Complex
(0 carbs, 35 protein, 175 calories)
3/4 TBS Flax Oil
(0g carbs, 12g Fat, 101 calories)
1/2 cup mixed berries
(5 g carbs, 0g protein, 22 calories)

=35g Protein, 5 Carbs, 12 Fat/Calories: 298

Meal #3 /2:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

5.3 oz. Ground Turkey Patty (plain) w/tsp. Salsa
(0 carbs, 22 protein, 10 Fat, 186 calories)
1 slice part-skim mozerella cheese
(0 carbs, 8 protein, 6 Fat, 80 calories)
1/2 cup frozen green beans (nuked)
(5 carbs, 1 protein, 0 Fat, 17 calories)

=31g Protein , 5g Carbs, 16 Fat/Calories: 283

water 32oz.

Meal #4 /4:30p:
½ of a 5.3 oz. Ground Turkey Patty (plain) w/tsp. Salsa
(0 carbs, 11 protein, 5 Fat, 93 calories)
3 egg white (boiled)
(0 g carbs, 10g protein, 0g Fat, 49 calories)
2 whole eggs (medium)
(0 carbs, 12g protein, 10 Fat, 136 calories)
1/2 cup frozen green beans (nuked)
(5 carbs, 1 protein, 0 Fat, 17 calories)

=34g Protein , 5g Carbs, 15 Fat/Calories: 295

WORKOUT: 30 Minutes HIIT/9500 Life Machine/Level 11: 368 Calories

Meal #5 /6:30p:
1 Scoop Op. Nutrition/Pro-Complex
(0 carbs, 28 protein, 0 Fat, 140 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 12g Fat, 120 calories)
1/2 cup mixed berries
(5 g carbs, 0g protein, 22 calories)

=28g Protein, 5 Carbs, 12g Fat/Calories: 282

Meal #6 /9:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

3 slices (6 oz.) Deli Roast Beef
(5 carbs, 24 protein, 3 Fat, 151 calories)
1 slice part-skim mozerella cheese
(0 carbs, 8 protein, 6 Fat, 80 calories)
1/2 cup green olives (stuffed pimento)
(1 carbs, 1 protein, 8 Fat, 76 calories)

= 33g Protein, 6 Carbs, 17 Fat/Calories: 307

water 32oz.
*************************************************
3 Tonalins CLA’s (total count for day) 3g Fat ea.=9grams/90cal.)
(0g carb, 9g Fat, 90calories)

= 0g Protein, 0gCarbs, 9 Fat/Calories: 90
******************************************
TOTALS: =195 Protein, 55 Carbs, 93g Fat - Calories: 1998
***********************************

Daily Supplement Program:
***********************
3-Multi Vitamins
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
1 Zinc 50 mg.
***********************

Is it bad to eat this late at night, or should practice not to eat anything after 7p???

Am I eating too much? I feel like I am??

Bladezz · 03-18-2003, 02:29 PM

DAILY MEAL: 03/18/2003: Tuesday - Cal: 1773
Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA 1000mg (750 actual)

Meal #1 /7:00am:
1 slices (2 oz.) Deli Roast Beef
(2 carbs, 8 protein, 1 Fat, 50 calories)
1/2 Scoop Op. Nutrition/Pro-Complex
(0 carbs, 14 protein, 1 Fat, 70 calories)
1 slice Cheddar Cheese (block-natural)
(1 g carbs, 5g protein, 7 Fat, 86 calories)

=27g Protein, 3g Carbs, 9g Fat/Calories: 206

water 32oz.

Meal #2 /10:00am:
3 oz. Smoked Salmon
(0 carbs, 16 protein, 4 Fat, 100 calories)
3 egg white (boiled)
(0 g carbs, 10g protein, 0g Fat, 49 calories)
1 whole eggs (medium)
(0 carbs, 6g protein, 5 Fat, 68 calories)
1/2 cup frozen green beans (nuked)
(5 carbs, 1 protein, 0 Fat, 17 calories)
1/8 teasp. Cayenne Pepper
(0 carbs, 0 protein, 0 Fat, 0 calories)

=32g Protein, 5 Carbs, 9 Fat/Calories: 234

Meal #3 /2:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

5.3 oz. Ground Turkey Patty (plain) w/cayenne pepper
(0 carbs, 22 protein, 10 Fat, 186 calories)
1/2 slice part-skim mozerella cheese (not low-fat)
(0 carbs, 4 protein, 3 Fat, 40 calories)
1/2 cup brown rice
(22 carbs, 2 protein, 107 calories)
1/4 cup sweet red pepper slices
(2 carbs, 0 protein, 10 calories)
1 small apple
(16 carbs, 0 protein, 63 calories)
1 TBLSP. Ranch Dressing (not fat-free)
(2 carbs, 0 protein, 6 Fat, 60 calories)

=28g Protein , 42g Carbs, 19 Fat/Calories: 466

water 32oz.

Meal #4 /4:30p:
3 oz. Smoked Salmon
(0 carbs, 16 protein, 4 Fat, 100 calories)
1/2 Scoop Op. Nutrition/Pro-Complex
(0 carbs, 14 protein, 1 Fat, 70 calories)
1/2 cup strawberries (frozen)
(5 g carbs, 0g protein, 22 calories)
1 TBLSP. Ranch Dressing (not fat-free)
(2 carbs, 0 protein, 6 Fat, 60 calories)

=30g Protein , 7g Carbs, 11 Fat/Calories: 252

WORKOUT 5:30pm:
Chest & Back (Lats/Traps)
water 32oz.

Meal #5 /7:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

3 slices (6 oz.) Deli Roast Beef
(5 carbs, 24 protein, 3 Fat, 151 calories)
1/2 cup green olives (stuffed pimento) (8-10 olives)
(1 carbs, 1 protein, 8 Fat, 76 calories)

= 33g Protein, 6 Carbs, 11 Fat/Calories: 227

Meal #6 /9:30p: Frozen Sorbet
1.25 Scoop Op. Nutrition/Pro-Complex
(0 carbs, 35 protein, 175 calories)
3/4 TBS Flax Oil
(0g carbs, 12g Fat, 101 calories)
1/2 cup mixed frozen berries
(5 g carbs, 0g protein, 22 calories)

=35g Protein, 5 Carbs, 12 Fat/Calories: 298

*************************************************
3 Tonalins CLA’s (total count for day) 3g Fat ea.=9grams/90cal.)
(0g carb, 9g Fat, 90calories)

= 0g Protein, 0gCarbs, 9 Fat/Calories: 90
******************************************
TOTALS: =185 Protein, 68 Carbs, 80g Fat - Calories: 1773
***********************************

Daily Supplement Program:
***********************
3-Multi Vitamins
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
1 Zinc 50 mg.
***********************

Bladezz · 03-19-2003, 11:28 AM

DAILY MEAL: 03/19/2003: Wednesday - Cal: 1919
Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA 1000mg (750 actual)

Meal #1 /8:00am:
2 slices (2 oz.) Deli Roast Beef
(4 carbs, 16 protein, 2 Fat, 100 calories)
1 slice Cheddar Cheese (block-natural)
(1 g carbs, 5g protein, 7 Fat, 86 calories)
Fiber One Cereal (1/2 cup dry /pre-measured)
(24g carbs, 3g protein, 1 Fat, 60 calories)
1/4 cup Hal & Half (cereal)
(3g carbs, 2g protein, 7 Fat, 80 calories)

=26g Protein, 32g Carbs, 17g Fat/Calories: 326

water 32oz.

Meal #2 /11:00am:
5 oz. Smoked Salmon
(0 carbs, 26 protein, 6 Fat, 166 calories)
1/2 cup frozen green beans (nuked)
(5 carbs, 1 protein, 0 Fat, 17 calories)
1 TBLSP. Reg.Ranch Dressing
(2 carbs, 0 protein, 6 Fat, 60 calories)
1/8 teasp. Cayenne Pepper
(0 carbs, 0 protein, 0 Fat, 0 calories)

=27g Protein, 7 Carbs, 12 Fat/Calories: 243

Meal #3 /2:00p:
1- Doctor's Choice for Women "Multi Vitamin"

1/2 of 5.3 oz. Ground Turkey Patty (plain) w/cayenne pepper
(0 carbs, 11 protein, 5 Fat, 93 calories)
1 slice part-skim mozerella cheese
(0 carbs, 8 protein, 6 Fat, 80 calories)
2/3 Scoop/Op. Nutrition/Pro-Complex (w/water)
(1 carbs, 18 protein, 0 Fat, 94 calories)
1/2 cup strawberries (frozen)
(5 g carbs, 0g protein, 22 calories)
1 cup seedless grapes (white)
(28g carbs, 0g protein, 0 Fat, 114 calories)

=37g Protein , 34g Carbs, 11g Fat/Calories: 399

water 32oz.

Meal #4 /4:30p:
1 Slices Wheat Bread
(12 carbs, 3 protein, 1 Fat, 68 calories)
1 Slice Beef (deli)
(2g carbs, 8 protein, 1g Fat, 50 calories)
1 Slice cheddar cheese
(1 g carbs, 5g protein, 7 Fat, 86 calories)
1 Serving Trader Joe’s Protein (out of Optimum)
(12 g carbs, 16g protein, 1 Fat, 120 calories)

=32g Protein , 27g Carbs, 10 Fat/Calories: 324

WORKOUT: 6:30pm: LEGS (QUADS/HAMS/GLUTES)
water 32oz.

Meal #5 /8:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

4oz. Chicken Breast boneless (raw)/steamed w/cayenne pepper
(0 carbs, 21 protein, 3 Fat, 119 calories)
3 egg white (boiled)
(0 g carbs, 10g protein, 0g Fat, 49 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 12g Fat, 101 calories)

= 31g Protein, 0g Carbs, 15 Fat/Calories: 269

Meal #6 /9:30p: Frozen Sorbet
1.25 Scoop Op. Nutrition/Pro-Complex
(0 carbs, 35 protein, 175 calories)
3/4 TBS Flax Oil
(0g carbs, 12g Fat, 101 calories)
1/2 cup mixed frozen berries
(5 g carbs, 0g protein, 22 calories)

=35g Protein, 5 Carbs, 12 Fat/Calories: 298
*************************************************
3 Tonalins CLA’s (total count for day) 3g Fat ea.=9grams/90cal.)
(0g carb, 9g Fat, 90calories)

= 0g Protein, 0gCarbs, 6 Fat/Calories: 60
******************************************
TOTALS: =188 Protein, 115 Carbs, 83g Fat - Calories: 1919
***********************************
Daily Supplement Program:
***********************
3-Multi Vitamins
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
1 Zinc 50 mg.
***********************

Bladezz · 03-21-2003, 11:40 AM

DAILY MEAL: 03/20/2003: Thursday - Cal: 1634
Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA 1000mg (750 actual)

Meal #1 /8:00am:
1/2 cup cream of wheat cereal (cooked)
(7g carbs, 1g protein, 33 calories)
1/4 cup Half & Half
(2g carbs, 2g protein, 7 Fat, 80 calories)
1 cup real coffee (12 oz) w/splenda
(1 g carbs, 1g protein, 0g Fat, 40 calories)
1/4 cup Half & Half
(2g carbs, 2g protein, 7 Fat, 80 calories)
3 egg white (boiled)
(1 g carbs, 10g protein, 0g Fat, 49 calories)

=16g Protein, 13g Carbs, 14g Fat/Calories: 282
(oops-screwed up ratios

water 32oz.

Meal #2 /11:00am:
5 oz. Chicken Breast (cooked plain-steamed- raw weight)
(0 carbs, 26 protein, 4 Fat, 148 calories)
1/2 cup frozen green beans (nuked)
(5 carbs, 1 protein, 0 Fat, 17 calories)
1 med. Orange
(15 carbs, 0 protein, 1 Fat, 62 calories)
1 TBLSP. Reg.Ranch Dressing
(2 carbs, 0 protein, 6 Fat, 60 calories)
1/2 slice part-skim mozerella cheese
(0 carbs, 4 protein, 3 Fat, 40 calories)
1/8 teasp. Cayenne Pepper
(0 carbs, 0 protein, 0 Fat, 0 calories)

=31g Protein, 22g Carbs, 14g Fat/Calories: 327

Meal #3 /2:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

5 oz. Chicken Breast (cooked plain-steamed- raw weight)
(0 carbs, 26 protein, 4 Fat, 148 calories)
1/2 cup frozen green beans (nuked)
(5 carbs, 1 protein, 0 Fat, 17 calories)
1 med. Orange
(15 carbs, 0 protein, 1 Fat, 62 calories)
1 TBLSP. Reg.Ranch Dressing
(2 carbs, 0 protein, 6 Fat, 60 calories)
1/2 slice part-skim mozerella cheese
(0 carbs, 4 protein, 3 Fat, 40 calories)
1/8 teasp. Cayenne Pepper
(0 carbs, 0 protein, 0 Fat, 0 calories)

=31g Protein, 22g Carbs, 14g Fat/Calories: 327

water 32oz.

Meal #4 /4:30p:
1 Scoop Op. Nutrition/Pro-Complex (w/water)
(0 carbs, 27 protein, 140 calories)
1 TBS Flax Oil
(0g carbs, 0 Protein, 14g Fat, 130 calories)
1/2 cup Fiber One
(24g carbs, 2g Protein, 0 Fat, 62 calories)

=29g Protein, 24g Carbs, 14g Fat/Calories: 332

WORKOUT: 7:00pm: LEGS (QUADS/HAMS/GLUTES/CALVES- "owwwiee")
water 32oz.

Meal #5 /8:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

1.25 Scoop Op. Nutrition/Pro-Complex
(0 carbs, 35 protein, 0 Fat, 175 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 12g Fat, 101 calories)

= 35g Protein, 0g Carbs, 12 Fat/Calories: 276

*************************************************
3 Tonalins CLA's (total count for day) 3g Fat ea.=9grams/90cal.)
(0g carb, 9g Fat, 90calories)

= 0g Protein, 0gCarbs, 9 Fat/Calories: 90
******************************************
TOTALS: =142 Protein, 81 Carbs, 77g Fat - Calories: 1634
***********************************
Daily Supplement Program:
***********************
3-Multi Vitamins
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
1 Zinc 50 mg.
***********************

03-14-2003, 08:54 PM	#61
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,180 Photos: 1	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Youve done a good job the past few days with your diet. NOW its time for perfection. Meal 1 - No more cantelope. Its not a slow burning carb and its only going to hinder your results. Are those oat Slow Cooking Old fashioned Oats? Meal 2: Whats this Bruscetta? If it is what I think it is Say Goodbye Meal 3: Don't get use to the mozzarella and if you are gonna have it don't have the low fat or Fat free - go for the good stuff, much better for you The rest look good. You should probably replace one of the Protein Shake meals with real food. Remember Whey is a supplement and nothing beats real food.
	Essence EFA

03-15-2003, 11:41 AM	#62
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	Ok, the cantalope gave me some flavor . Yes, the oats are the old fashioned ones. I was told only to eat those. WHEN will I have to get rid of mozerella? I thought that as long as I got the ratios, I could eat and manipulate the foods? Bruschetta is a low carb (crushed seasoned tomato) additive to add flavor to foods, italian...here is link http://www.synergydiet.com/walfarbrus12.html I used it when I was on Atkins and liked it. I use one that is 5 carbs and has 1 fat but 0 protein. I don't use any salt in my foods and only use Mrs. Dash and sometimes Butter Buds, Cayenne Pepper or other non-salt flavorings/spices. Thanx for your tweak Last edited by Bladezz : 03-17-2003 at 10:34 AM.
	*"Turn your head before you hit the concrete"* **** Bladezz ****

03-15-2003, 12:54 PM	#63
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,180 Photos: 1	Ok definately get rid of the cantelope. The oats, I was curious and wanted to make sure you had the right ones. Don't worry about the mozzarella yet, just so you know though that when fat loss slows down that will be the first thing to get rid of. It looks like that Bruschetta is fine for now as well, just don't go overboard. Any seasonings you add to your food should never add more than 5 cals onto your meals totals - DP and w8's Rule of Thumb! I use all sorts of seasonings and as long as your drinking enough water (5-6L a day) then don't worry about the sodium. Again, try to get more real food and less shakes. K?
	Essence EFA

03-16-2003, 10:59 AM	#64
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	K will do!
	*"Turn your head before you hit the concrete"* **** Bladezz ****

03-16-2003, 05:03 PM	#66
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	I do, on arms day I do supersets. Tri/Bis & Pecs/Deltoid flyes and DB chest press. I have to tweak this as well once I get diet set. I need to make it as efficient as possible for three days. Back day I do lats, mid back, lower back w/ lat pulldowns, seated hammer puls.http://gypsy.cad.gatech.edu/courses/.../fall/group15/ , and seated cable rows (wide and close grips) Leg day covers Hams, Glutes, Quads I usually add a day (like today) I did inner and outer thighs and calves, along with my swimming 7 laps today. Last edited by Bladezz : 03-30-2003 at 10:28 AM.
	*"Turn your head before you hit the concrete"* **** Bladezz ****

03-16-2003, 05:09 PM	#67
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	I really screwed up diet....Saturday... Should i still post it?? I had simple carbs (wheat bread, french toast) and 2 candy foods (bag skittles and cherry licorice nibs)
	*"Turn your head before you hit the concrete"* **** Bladezz ****

03-16-2003, 05:49 PM	#70
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/15/2003: Saturday - Cal: 2235 1- Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 1- Tonalin CLA 1000mg (750 actual) Meal #1 /8:00am: 1/2 cup oatmeal (old fashioned - 1/2 cup pre-measured dry) (24g carbs, 7g protein, 146 calories) 1 egg (whole) (0 g carbs, 6g protein, 5g Fat, 68 calories) 1 Scoop Op. Nutrition/Pro-Complex (added to egg and oatmeal) (0 carbs, 27 protein, 140 calories) 1/2 TBS Flax Oil (0g carbs, 7g Fat, 70 calories) 1 cup real coffee (12 oz) w/splenda (1 g carbs, 1g protein, 0g Fat, 40 calories) 3 TBS Whipping Cream (1 g carbs, 1g protein, 15g Fat, 140 calories) =42 Protein, 26g Carbs, 27g Fat/Calories: 631 water 32oz. Meal #2 /11:30am: 1 Scoop Op. Nutrition/Pro-Complex (0 carbs, 27 protein, 140 calories) 2 Slices Wheat Bread (french Toast) (25g carbs, 2g Fat, 135 calories) 1/4 cup Mrs. Buttewroth Syrup (59 g carbs, 0g protein, 1 Fat 228 calories) =27g Protein, 84 Carbs, 3 Fat/Calories: 298 Meal #3 /3:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 3 oz. Smoked Salmon (0 carbs, 21 protein, 1 Fat, 97 calories) 2 Slices Wheat Bread (sandwich) (25g carbs, 2g Fat, 135 calories) 1/4 raw spinach leaves (baby) (0 carbs, 0 protein, 0 Fat, 2 calories) 1/4 cup (approx) Slices sweet pepper raw (2 carbs, 0 protein, 0 Fat, 10 calories) 1 slice reg. mozerella cheese (boiled) (1 g carbs, 8g protein, 5g Fat, 80 calories) =31g Protein , 28g Carbs, 8 Fat/Calories: 324 WORKOUT: NONE REST DAY Meal #4 /6:30p: 1 Slice pizza (mushroom & cheese) (21 carbs, 13 protein, 5 Fat, 184 calories) =13g Protein , 21g Carbs, 5 Fat/Calories: 184 Meal #5 / 7:30p: 1 small apple (16g carbs, 0 Protein, 0 Fat, 64 calories) 1 slice cheddar cheese (1g carbs, 5g protein, 7 Fat, 86 calories) =5g Protein, 17 Carbs, 7g Fat/Calories: 154 Meal #6 /9:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) No Food/Only candy (movies with kids) 1 small bag Skittles (52g carbs, 0g protein, 2 Fat, 231 calories) ½ cup (approx.) Licorice Nibs (85g carbs, 0g protein, 0 Fat, 334 calories) =0g Protein, 137 Carbs, 2g Fat/Calories: 554 water 32oz. *********************************************** 3 Tonalins CLA’s (total count for day) 3g Fat ea.=9grams/90cal.) (0g carb, 9g Fat, 90calories) = 0g Protein, 0gCarbs, 9 Fat/Calories: 90 ************************************** TOTALS: =49 Protein, 313 Carbs, 61g Fat - Calories: 2235 ******************************* Daily Supplement Program: ******************* 3-Multi Vitamins 3-Tonalin CLA NO BCAA'S - ONLY ON CUT! 2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) 1 Zinc 200 mg. ********************* This day was totally screwed....and I don't understand why I was craving so much sweets ????
	*"Turn your head before you hit the concrete"* **** Bladezz ****

03-16-2003, 05:58 PM	#71
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Sometimes...ya just crave sweets...and ya gotta be strong...I should know Thank you... ...but don't do that again That should take you far for cheats...back to a good diet tomorrow?

03-16-2003, 06:32 PM	#72
Britney Registered User Join Date: Jan 2003 Location: NJ Posts: 647	Ok so you had a very bad day, most important part is to pick yourself back up and resume Clean eatting again Tip for the movies: If you can't pre pack a meal, grab some peanuts and a protein shake instead
	Britney

03-17-2003, 09:10 AM	#73
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	I know (hanging my head) I gave in to it. My kids were passing them in front of me, I could have resisted.... I went to the club next day & did few extra laps in pool and extra supersets of bi's/tri's and inner and outer thighs.... I am back on track....how far will this set me back now??? Last edited by Bladezz : 03-17-2003 at 09:56 AM.
	*"Turn your head before you hit the concrete"* **** Bladezz ****

03-17-2003, 09:54 AM	#74
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/16/2003: Sunday - Cal: 1971 1- Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 1- Tonalin CLA 1000mg (750 actual) Meal #1 /8:00am: 1/2 cup oatmeal (old fashioned - 1/2 cup pre-measured dry) (24g carbs, 7g protein, 146 calories) 1 egg white (boiled) (0 g carbs, 3g protein, 5g Fat, 16 calories) 1 Scoop Op. Nutrition/Pro-Complex (added to egg and oatmeal) (0 carbs, 27 protein, 140 calories) 1 TBS Flax Oil (0g carbs, 7g Fat, 70 calories) =37 Protein, 24g Carbs, 12g Fat/Calories: 461 water 32oz. Meal #2 /11:00am: 1.25 Scoop Op. Nutrition/Pro-Complex (0 carbs, 35 protein, 175 calories) 3/4 TBS Flax Oil (0g carbs, 12g Fat, 101 calories) 1/2 cup mixed strawberries (5 g carbs, 0g protein, 22 calories) =35g Protein, 5 Carbs, 12 Fat/Calories: 298 Meal #3 /2:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 5.3 oz. Ground Turkey Patty (plain) w/tsp. Salsa (0 carbs, 22 protein, 10 Fat, 186 calories) 1 slice part-skim mozerella cheese (0 carbs, 8 protein, 6 Fat, 80 calories) ½ cup fiber one cereal (w/water) (24g carb, 3, Protein, 1g Fat, 60 calories) =33g Protein , 24g Carbs, 17 Fat/Calories: 326 WORKOUT 2:30pm-4pm: Machine - Inner Thighs (16@50lbs,12@55lbs, 10@55lbs.) Machine - Outer Thighs (16@60lbs,12@65lbs, 10@65lbs.) Calves Machine (16@10lbs,12@20lbs, 10@20lbs.) Superset: Bicep/Hammer Curls: (16@15lbs,12@15lbs, 10@15lbs., 8@10lbs.) Tricep/Cable Pull-downs: (16@40lbs,12@40lbs, 10@50lbs., 8@40lbs.) Swimming - 7 laps (legs only backstroke) 30 min. total/(reg.swimming too) water 32 oz. Meal #4 /4:30p: 1.25 Scoop Op. Nutrition/Pro-Complex (0 carbs, 35 protein, 175 calories) mentor 3/4 TBS Flax Oil (0g carbs, 12g Fat, 101 calories) 1/2 cup mixed berries (5 g carbs, 0g protein, 22 calories) 2 tsp. Creatine/Glutamine/Taurine =35g Protein, 5 Carbs, 12g Fat/Calories: 298 Meal #5 /7:00p: 1 Scoop Op. Nutrition/Pro-Complex (0 carbs, 28 protein, 0 Fat, 140 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 12g Fat, 120 calories) 1/2 cup mixed strawberries (5 g carbs, 0g protein, 22 calories) =28g Protein, 5 Carbs, 12g Fat/Calories: 282 Meal #6 /9:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 5.3 oz. Ground Turkey Patty (plain) w/tsp.Chi-Chi Salsa & cayenne pepper (0 carbs, 22 protein, 10 Fat, 186 calories) 1 cup baby spinach leaves (1 carbs, 1g protein, 0 Fat, 10 calories) 1 tsp. Ranch Dressing (lite) (5g carb, 0, Protein, 0g Fat, 20calories) = 23g Protein, 6 Carbs, 10 Fat/Calories: 216 *********************************************** 3 Tonalins CLA’s (total count for day) 3g Fat ea.=9grams/90cal.) (0g carb, 9g Fat, 90calories) = 0g Protein, 0gCarbs, 9 Fat/Calories: 90 ************************************** TOTALS: =191 Protein, 69 Carbs, 84g Fat - Calories: 1971 ******************************* Daily Supplement Program: ******************* 3-Multi Vitamins 3-Tonalin CLA NO BCAA'S - ONLY ON CUT! 2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) 1 Zinc 200 mg. ********************* Thanx guyz!
	*"Turn your head before you hit the concrete"* **** Bladezz ****

03-17-2003, 06:05 PM	#76
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Is anyone helping you w/ your routine?

03-18-2003, 08:43 AM	#77
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	You know, I am actually used to certain foods since I tried Atkins so the Fiber One and water doesn't bother me . Meats I just cannot have plain. I always have to add cayenne pepper, bruschetta or salsa to help me choke it down. No, no one has helped me with routine on here - I have been on my own pretty much other than a few sessions with a trainer to get me started. I was guessing at the Y, now I am more into the free weights and focused on the gym (where the guys workout) I just try to go there when it is empty. I only just started diet on here. Also, I had question, how long do I have to stay on this diet before I start a cut? I know I have to even out metabolization, and I know my body composition is changing for the better (by way clothes fit but getting smaller) but my waist is getting tighter.... I will know for sure this Thursday what is going on when I do the caliper test in the a.m. hopefully it will be good... Last edited by Bladezz : 03-18-2003 at 08:58 AM.
	*"Turn your head before you hit the concrete"* **** Bladezz ****

03-18-2003, 09:02 AM	#78
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247
	*"Turn your head before you hit the concrete"* **** Bladezz ****

03-18-2003, 09:49 AM	#79
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/17/2003: Monday - Cal: 1998 1- Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 1- Tonalin CLA 1000mg (750 actual) Meal #1 /8:00am: 1/2 cup oatmeal (old fashioned - 1/2 cup pre-measured dry) (24g carbs, 7g protein, 146 calories) 1 Scoop Op. Nutrition/Pro-Complex (added to egg and oatmeal) (0 carbs, 27 protein, 140 calories) 1/2 cup strawberries (5 g carbs, 0g protein, 22 calories 3/4 TBS Flax Oil (0g carbs, 12g Fat, 135 calories) =34g Protein, 29g Carbs, 12g Fat/Calories: 443 water 32oz. Meal #2 /11:00am: 1.25 Scoop Op. Nutrition/Pro-Complex (0 carbs, 35 protein, 175 calories) 3/4 TBS Flax Oil (0g carbs, 12g Fat, 101 calories) 1/2 cup mixed berries (5 g carbs, 0g protein, 22 calories) =35g Protein, 5 Carbs, 12 Fat/Calories: 298 Meal #3 /2:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 5.3 oz. Ground Turkey Patty (plain) w/tsp. Salsa (0 carbs, 22 protein, 10 Fat, 186 calories) 1 slice part-skim mozerella cheese (0 carbs, 8 protein, 6 Fat, 80 calories) 1/2 cup frozen green beans (nuked) (5 carbs, 1 protein, 0 Fat, 17 calories) =31g Protein , 5g Carbs, 16 Fat/Calories: 283 water 32oz. Meal #4 /4:30p: ½ of a 5.3 oz. Ground Turkey Patty (plain) w/tsp. Salsa (0 carbs, 11 protein, 5 Fat, 93 calories) 3 egg white (boiled) (0 g carbs, 10g protein, 0g Fat, 49 calories) 2 whole eggs (medium) (0 carbs, 12g protein, 10 Fat, 136 calories) 1/2 cup frozen green beans (nuked) (5 carbs, 1 protein, 0 Fat, 17 calories) =34g Protein , 5g Carbs, 15 Fat/Calories: 295 WORKOUT: 30 Minutes HIIT/9500 Life Machine/Level 11: 368 Calories Meal #5 /6:30p: 1 Scoop Op. Nutrition/Pro-Complex (0 carbs, 28 protein, 0 Fat, 140 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 12g Fat, 120 calories) 1/2 cup mixed berries (5 g carbs, 0g protein, 22 calories) =28g Protein, 5 Carbs, 12g Fat/Calories: 282 Meal #6 /9:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 3 slices (6 oz.) Deli Roast Beef (5 carbs, 24 protein, 3 Fat, 151 calories) 1 slice part-skim mozerella cheese (0 carbs, 8 protein, 6 Fat, 80 calories) 1/2 cup green olives (stuffed pimento) (1 carbs, 1 protein, 8 Fat, 76 calories) = 33g Protein, 6 Carbs, 17 Fat/Calories: 307 water 32oz. *********************************************** 3 Tonalins CLA’s (total count for day) 3g Fat ea.=9grams/90cal.) (0g carb, 9g Fat, 90calories) = 0g Protein, 0gCarbs, 9 Fat/Calories: 90 ************************************** TOTALS: =195 Protein, 55 Carbs, 93g Fat - Calories: 1998 ******************************* Daily Supplement Program: ******************* 3-Multi Vitamins 3-Tonalin CLA NO BCAA'S - ONLY ON CUT! 2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) 1 Zinc 50 mg. ********************* Is it bad to eat this late at night, or should practice not to eat anything after 7p??? Am I eating too much? I feel like I am??
	*"Turn your head before you hit the concrete"* **** Bladezz ****

03-21-2003, 11:42 AM	#83

03-18-2003, 02:29 PM	#80
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/18/2003: Tuesday - Cal: 1773 Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 1- Tonalin CLA 1000mg (750 actual) Meal #1 /7:00am: 1 slices (2 oz.) Deli Roast Beef (2 carbs, 8 protein, 1 Fat, 50 calories) 1/2 Scoop Op. Nutrition/Pro-Complex (0 carbs, 14 protein, 1 Fat, 70 calories) 1 slice Cheddar Cheese (block-natural) (1 g carbs, 5g protein, 7 Fat, 86 calories) =27g Protein, 3g Carbs, 9g Fat/Calories: 206 water 32oz. Meal #2 /10:00am: 3 oz. Smoked Salmon (0 carbs, 16 protein, 4 Fat, 100 calories) 3 egg white (boiled) (0 g carbs, 10g protein, 0g Fat, 49 calories) 1 whole eggs (medium) (0 carbs, 6g protein, 5 Fat, 68 calories) 1/2 cup frozen green beans (nuked) (5 carbs, 1 protein, 0 Fat, 17 calories) 1/8 teasp. Cayenne Pepper (0 carbs, 0 protein, 0 Fat, 0 calories) =32g Protein, 5 Carbs, 9 Fat/Calories: 234 Meal #3 /2:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 5.3 oz. Ground Turkey Patty (plain) w/cayenne pepper (0 carbs, 22 protein, 10 Fat, 186 calories) 1/2 slice part-skim mozerella cheese (not low-fat) (0 carbs, 4 protein, 3 Fat, 40 calories) 1/2 cup brown rice (22 carbs, 2 protein, 107 calories) 1/4 cup sweet red pepper slices (2 carbs, 0 protein, 10 calories) 1 small apple (16 carbs, 0 protein, 63 calories) 1 TBLSP. Ranch Dressing (not fat-free) (2 carbs, 0 protein, 6 Fat, 60 calories) =28g Protein , 42g Carbs, 19 Fat/Calories: 466 water 32oz. Meal #4 /4:30p: 3 oz. Smoked Salmon (0 carbs, 16 protein, 4 Fat, 100 calories) 1/2 Scoop Op. Nutrition/Pro-Complex (0 carbs, 14 protein, 1 Fat, 70 calories) 1/2 cup strawberries (frozen) (5 g carbs, 0g protein, 22 calories) 1 TBLSP. Ranch Dressing (not fat-free) (2 carbs, 0 protein, 6 Fat, 60 calories) =30g Protein , 7g Carbs, 11 Fat/Calories: 252 WORKOUT 5:30pm: Chest & Back (Lats/Traps) water 32oz. Meal #5 /7:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 3 slices (6 oz.) Deli Roast Beef (5 carbs, 24 protein, 3 Fat, 151 calories) 1/2 cup green olives (stuffed pimento) (8-10 olives) (1 carbs, 1 protein, 8 Fat, 76 calories) = 33g Protein, 6 Carbs, 11 Fat/Calories: 227 Meal #6 /9:30p: Frozen Sorbet 1.25 Scoop Op. Nutrition/Pro-Complex (0 carbs, 35 protein, 175 calories) 3/4 TBS Flax Oil (0g carbs, 12g Fat, 101 calories) 1/2 cup mixed frozen berries (5 g carbs, 0g protein, 22 calories) =35g Protein, 5 Carbs, 12 Fat/Calories: 298 *********************************************** 3 Tonalins CLA’s (total count for day) 3g Fat ea.=9grams/90cal.) (0g carb, 9g Fat, 90calories) = 0g Protein, 0gCarbs, 9 Fat/Calories: 90 ************************************** TOTALS: =185 Protein, 68 Carbs, 80g Fat - Calories: 1773 ******************************* Daily Supplement Program: ******************* 3-Multi Vitamins 3-Tonalin CLA NO BCAA'S - ONLY ON CUT! 2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) 1 Zinc 50 mg. *********************
	*"Turn your head before you hit the concrete"* **** Bladezz ****

03-19-2003, 11:28 AM	#81
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/19/2003: Wednesday - Cal: 1919 Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 1- Tonalin CLA 1000mg (750 actual) Meal #1 /8:00am: 2 slices (2 oz.) Deli Roast Beef (4 carbs, 16 protein, 2 Fat, 100 calories) 1 slice Cheddar Cheese (block-natural) (1 g carbs, 5g protein, 7 Fat, 86 calories) Fiber One Cereal (1/2 cup dry /pre-measured) (24g carbs, 3g protein, 1 Fat, 60 calories) 1/4 cup Hal & Half (cereal) (3g carbs, 2g protein, 7 Fat, 80 calories) =26g Protein, 32g Carbs, 17g Fat/Calories: 326 water 32oz. Meal #2 /11:00am: 5 oz. Smoked Salmon (0 carbs, 26 protein, 6 Fat, 166 calories) 1/2 cup frozen green beans (nuked) (5 carbs, 1 protein, 0 Fat, 17 calories) 1 TBLSP. Reg.Ranch Dressing (2 carbs, 0 protein, 6 Fat, 60 calories) 1/8 teasp. Cayenne Pepper (0 carbs, 0 protein, 0 Fat, 0 calories) =27g Protein, 7 Carbs, 12 Fat/Calories: 243 Meal #3 /2:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1/2 of 5.3 oz. Ground Turkey Patty (plain) w/cayenne pepper (0 carbs, 11 protein, 5 Fat, 93 calories) 1 slice part-skim mozerella cheese (0 carbs, 8 protein, 6 Fat, 80 calories) 2/3 Scoop/Op. Nutrition/Pro-Complex (w/water) (1 carbs, 18 protein, 0 Fat, 94 calories) 1/2 cup strawberries (frozen) (5 g carbs, 0g protein, 22 calories) 1 cup seedless grapes (white) (28g carbs, 0g protein, 0 Fat, 114 calories) =37g Protein , 34g Carbs, 11g Fat/Calories: 399 water 32oz. Meal #4 /4:30p: 1 Slices Wheat Bread (12 carbs, 3 protein, 1 Fat, 68 calories) 1 Slice Beef (deli) (2g carbs, 8 protein, 1g Fat, 50 calories) 1 Slice cheddar cheese (1 g carbs, 5g protein, 7 Fat, 86 calories) 1 Serving Trader Joe’s Protein (out of Optimum) (12 g carbs, 16g protein, 1 Fat, 120 calories) =32g Protein , 27g Carbs, 10 Fat/Calories: 324 WORKOUT: 6:30pm: LEGS (QUADS/HAMS/GLUTES) water 32oz. Meal #5 /8:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 4oz. Chicken Breast boneless (raw)/steamed w/cayenne pepper (0 carbs, 21 protein, 3 Fat, 119 calories) 3 egg white (boiled) (0 g carbs, 10g protein, 0g Fat, 49 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 12g Fat, 101 calories) = 31g Protein, 0g Carbs, 15 Fat/Calories: 269 Meal #6 /9:30p: Frozen Sorbet 1.25 Scoop Op. Nutrition/Pro-Complex (0 carbs, 35 protein, 175 calories) 3/4 TBS Flax Oil (0g carbs, 12g Fat, 101 calories) 1/2 cup mixed frozen berries (5 g carbs, 0g protein, 22 calories) =35g Protein, 5 Carbs, 12 Fat/Calories: 298 *********************************************** 3 Tonalins CLA’s (total count for day) 3g Fat ea.=9grams/90cal.) (0g carb, 9g Fat, 90calories) = 0g Protein, 0gCarbs, 6 Fat/Calories: 60 ************************************** TOTALS: =188 Protein, 115 Carbs, 83g Fat - Calories: 1919 ******************************* Daily Supplement Program: ******************* 3-Multi Vitamins 3-Tonalin CLA NO BCAA'S - ONLY ON CUT! 2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) 1 Zinc 50 mg. ********************* Last edited by Bladezz : 03-19-2003 at 01:55 PM.
	*"Turn your head before you hit the concrete"* **** Bladezz ****

03-21-2003, 11:40 AM	#82
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/20/2003: Thursday - Cal: 1634 Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 1- Tonalin CLA 1000mg (750 actual) Meal #1 /8:00am: 1/2 cup cream of wheat cereal (cooked) (7g carbs, 1g protein, 33 calories) 1/4 cup Half & Half (2g carbs, 2g protein, 7 Fat, 80 calories) 1 cup real coffee (12 oz) w/splenda (1 g carbs, 1g protein, 0g Fat, 40 calories) 1/4 cup Half & Half (2g carbs, 2g protein, 7 Fat, 80 calories) 3 egg white (boiled) (1 g carbs, 10g protein, 0g Fat, 49 calories) =16g Protein, 13g Carbs, 14g Fat/Calories: 282 (oops-screwed up ratios water 32oz. Meal #2 /11:00am: 5 oz. Chicken Breast (cooked plain-steamed- raw weight) (0 carbs, 26 protein, 4 Fat, 148 calories) 1/2 cup frozen green beans (nuked) (5 carbs, 1 protein, 0 Fat, 17 calories) 1 med. Orange (15 carbs, 0 protein, 1 Fat, 62 calories) 1 TBLSP. Reg.Ranch Dressing (2 carbs, 0 protein, 6 Fat, 60 calories) 1/2 slice part-skim mozerella cheese (0 carbs, 4 protein, 3 Fat, 40 calories) 1/8 teasp. Cayenne Pepper (0 carbs, 0 protein, 0 Fat, 0 calories) =31g Protein, 22g Carbs, 14g Fat/Calories: 327 Meal #3 /2:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 5 oz. Chicken Breast (cooked plain-steamed- raw weight) (0 carbs, 26 protein, 4 Fat, 148 calories) 1/2 cup frozen green beans (nuked) (5 carbs, 1 protein, 0 Fat, 17 calories) 1 med. Orange (15 carbs, 0 protein, 1 Fat, 62 calories) 1 TBLSP. Reg.Ranch Dressing (2 carbs, 0 protein, 6 Fat, 60 calories) 1/2 slice part-skim mozerella cheese (0 carbs, 4 protein, 3 Fat, 40 calories) 1/8 teasp. Cayenne Pepper (0 carbs, 0 protein, 0 Fat, 0 calories) =31g Protein, 22g Carbs, 14g Fat/Calories: 327 water 32oz. Meal #4 /4:30p: 1 Scoop Op. Nutrition/Pro-Complex (w/water) (0 carbs, 27 protein, 140 calories) 1 TBS Flax Oil (0g carbs, 0 Protein, 14g Fat, 130 calories) 1/2 cup Fiber One (24g carbs, 2g Protein, 0 Fat, 62 calories) =29g Protein, 24g Carbs, 14g Fat/Calories: 332 WORKOUT: 7:00pm: LEGS (QUADS/HAMS/GLUTES/CALVES- "owwwiee") water 32oz. Meal #5 /8:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 1.25 Scoop Op. Nutrition/Pro-Complex (0 carbs, 35 protein, 0 Fat, 175 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 12g Fat, 101 calories) = 35g Protein, 0g Carbs, 12 Fat/Calories: 276 *********************************************** 3 Tonalins CLA's (total count for day) 3g Fat ea.=9grams/90cal.) (0g carb, 9g Fat, 90calories) = 0g Protein, 0gCarbs, 9 Fat/Calories: 90 ************************************** TOTALS: =142 Protein, 81 Carbs, 77g Fat - Calories: 1634 ******************************* Daily Supplement Program: ******************* 3-Multi Vitamins 3-Tonalin CLA NO BCAA'S - ONLY ON CUT! 2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) 1 Zinc 50 mg. *********************
	*"Turn your head before you hit the concrete"* **** Bladezz ****