Bladezz - Cut Journal

Dr. Pain · 03-26-2003, 06:03 PM

Check your label...I've never seen a 3 gram CLA..are you sure it doesn't say 3 capsules contain?

DP

Bladezz · 03-26-2003, 08:04 PM

Yes, the brand I have is "Source Naturals" softgels. Are 30 calories per serving size of 3 Softgels.............ohhhhhhhhhhhh YOU'RE RIGHT!!! lol

3 grams for the whole three, so my calories are all mucked up@!
Crap......oh well, I'll make changes tomorrow on diet.

Bladezz · 03-27-2003, 10:11 AM

DAILY MEAL: 03/26/2003: Wednesday - Cal: 1636

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

Meal #1 /7:30am:
1/2 cup oatmeal (old fashioned - 1/2 cup pre-measured dry)
(24g carbs, 7g protein, 146 calories)
1 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 28 protein, 1 Fat 130 calories)
3/4 TBS Flax Oil
(0g carbs, 10g Fat, 84 calories)
1 TBLsp. Heavy Whipping Cream
(0g carbs, 0 Protein, 10g Fat, 47 calories)

=35g Protein, 26g Carbs, 11g Fat/Calories: 407

Meal #2 /10:30am:
1.25 Scoop Op. Nutrition/Pro-Complex
(0 carbs, 35 protein, 175 calories)
3/4 TBS Flax Oil
(0g carbs, 12g Fat, 101 calories)
1/4 cup Fiber One
(5 g carbs, 1g protein, 12 calories)

=36g Protein, 5 Carbs, 12 Fat/Calories: 288

water 32oz.

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

4.5 oz. (steamed) chicken breast/plain
(1 carbs, 30 protein, 5 Fat, 184 calories)
1/2 Slice Mozerella Cheese
(0 g carbs, 4g protein, 2 Fat, 40 calories)
1/2 Tbls. Italian Dressing - Oil
(1 g carbs, 0g protein, 4 Fat, 34 calories)
1/2 cup frozen green beans (nuked)
(4 carbs, 1 protein, 0 Fat/ 17 calories)

=35g Protein , 6g Carbs, 11g Fat/Calories: 275

Meal #4 /4:00p:
4.5 oz. (steamed) chicken breast/plain
(1 carbs, 30 protein, 5 Fat, 184 calories)
1/2 Slice Mozerella Cheese
(0 g carbs, 4g protein, 2 Fat, 40 calories)
1/2 Tbls. Italian Dressing - Oil
(1 g carbs, 0g protein, 4 Fat, 34 calories)

=34g Protein, 2 Carbs, 11 Fat/Calories: 258

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

1/2 cup Shrimp (boiled –plain)
(2 carbs, 19 protein, 2 Fat 100 calories)
2 tsp. Creatine/Glutamine/Taurine
(5g carbs, 0 Protein, 0g Fat, 20 calories)

=19 Protein, 7 Carbs, 2 Fat/Calories: 120

WORKOUT - 7:30p : LEGS / ABS
water 32oz.

Meal #6 /9:30p:
1 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 33 protein,1 Fat, 156 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 90 calories)
1/8 cup Fiber One
(5 g carbs, 1g protein, 12 calories)

=34g Protein, 7 Carbs, 11 Fat/Calories: 258
*************************************************
3 Tonalins CLA’s (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =193 Protein, 53 Carbs, 61g Fat - Calories: 1636
***********************************
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.
******************

WORKOUT: LEGS / ABS 03/26/2003
Week 2 (change routine week4or5)

w/1:min.rests...1st set/warmup
Machine-Outer Thighs 20/40lbs,12/50lbs,12/55lbs,12/60lbs)
Machine-Inner Thighs 20/40lbs,12/50lbs,12/60lbs,12/55lbs)
Machine-Calves 16/20lbs,12/20lbs,12/20lbs

Machine- Leg Press 16/75lb,12/95lb,12/115lb
Machine- Seated Ham 16/50lb,12/65lb,12/65lb
Machine- Reverse Ham 16/30lb,12/45lb,12/60lb

Seated Leg Press/deep 16/120lb,12/140lb,12/160lb
45 Degree Leg Press 12/90lb,8/100lb,12/90lb

Single Leg Squats-NW 10reps,8reps,8reps/Right
Single Leg Squats-NW 10reps,8reps,8reps/Left
*NW=No weights

ABS: Seated TUCKS/CRUNCHES
REST 1:min betw.reps
16REPS,15REPS,15REPS

Dr. Pain · 03-27-2003, 07:36 PM

Quote:

Originally posted by Dr. Pain
Let's see a few days of hitting this target, maybe though the weekend...and then Jodi will give you your first program tweak?

We try to change things up every 3-5 weeks on purpose.

DP

Just wanted to correct your Read Only Journal entry..."Jodi" is your mentor, trust her!

DP

**Jodi** · 03-27-2003, 07:52 PM

Quote:

Creatine "holy ba-jezuz" are you serious?? I thought 2-3lbs. at most! I am not worried, next week will tell - plus DP is changing my ratios and calories (1768/day). I am getting more solid, I feel it
Anyway! Hi Jodi! I was just going over your logs...I had a few questions on my workouts (what is "BB SLDL" on your post from 3/23). Where can I go to find out if I am overtraining or undertraining? Maybe go over my routines w/someone?
Should I stop the creatine? It is a Creatine/Glutamine/Taurine blend...shoudl I just get plain glutamine then?
My arms "reallY" get puuuumpped up to "1" when I use it, kind of an addiction

Are you showing any cuts yet?

I don't see anything wrong with using the creatine unless your obsessed about retaining water, its up to you. I personally never use it. Right now its a preference but as summer closes in you may want to stop so you lose the water weight. Like I said its up to you.

BB SLDS = Barbell Straight Leg DeadLift

Bladezz · 03-28-2003, 10:27 AM

Ok DP...I go to Jodi's logs all the time anyway

Hmmm, I guess then I should get the Glutamine powder instead...thanx Jodi

Bladezz · 03-29-2003, 08:24 AM

DAILY MEAL: 03/27/2003: Thursday - Cal: 1912

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

Meal #1 /7:00am:
1/2 cup oatmeal (old fashioned - 1/2 cup pre-measured dry)
(24g carbs, 7g protein, 146 calories)
.40 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 22 protein, 1 Fat, 104 calories)
1 cup real coffee (12 oz) w/splenda
(1 g carbs, 1g protein, 0g Fat, 40 calories)
Half & Half
(5g carbs, 3g protein, 13 Fat, 132 calories)

=33g Protein, 32g Carbs, 17g Fat/Calories: 422

water 32oz.

Meal #2 /10:00am:
3 pieces Sushi w/seaweed wrap, veg. & salmon
(22 carbs, 4 protein, 0 Fat 108 calories)
4 Egg whites (boiled)
(1g carbs, 14 Protein, 0g Fat, 66 calories)
1 Egg whole (boiled)
(0 g carbs, 6g protein, 5 Fat, 68 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 7g Fat, 60 calories)
1/3 cup Steak
(0g carbs, 12 Protein, 3g Fat, 80 calories)

=36g Protein, 23 Carbs, 18 Fat/Calories: 382

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

1/3 cup Steak
(0g carbs, 12 Protein, 3g Fat, 80 calories)
1/2 Slice Mozerella Cheese
(0 g carbs, 4g protein, 2 Fat, 40 calories)
1 Tblsp. Sour Cream
(1 g carbs, 1g protein, 5 Fat, 49 calories)
1/2 cup Strawberries
(5 g carbs, 0g protein, 22 calories)
.40 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 22 protein, 1 Fat, 104 calories)

=39g Protein , 8g Carbs, 11g Fat/Calories: 295

Meal #4 /4:00p:
1/3 cup Steak
(0g carbs, 12 Protein, 3g Fat, 80 calories)
1/2 Slice Mozerella Cheese
(0 g carbs, 4g protein, 2 Fat, 40 calories)
1 Tblsp. Sour Cream
(1 g carbs, 1g protein, 5 Fat, 49 calories)
1 Egg whites (boiled)
(0g carbs, 3 Protein, 0g Fat, 16 calories)
.30 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 17 protein, 1 Fat, 78 calories)

=37g Protein, 2 Carbs, 11 Fat/Calories: 263

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

3 oz. (steamed) chicken breast/plain
(0 carbs, 22 protein, 3 Fat, 123 calories)
2 Egg whole (boiled)
(0 g carbs, 11g protein, 9 Fat, 136 calories)

=33 Protein, 0 Carbs, 12 Fat/Calories: 259

WORKOUT: NONE - GAVE BLOOD
water 32oz.

Meal #6 /8:00p:
1 cup small pretzels
(36 carbs, 4 protein,2 Fat, 171 calories)
1 Slice Banana Nut Bread (homemade)
(22g carbs, 4 Protein, 8g Fat, 90 calories)

=8g Protein, 58 Carbs, 10 Fat/Calories: 261
*************************************************
3 Tonalins CLA’s (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =186 Protein, 123 Carbs, 82g Fat - Calories: 1912
***********************************
Daily Supplement Program:
***********************
3-Multi Vitamins
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
2 Antioxidants in A.M. and only AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
1 Zinc 50 mg.
******************

Bladezz · 03-29-2003, 10:00 AM

DAILY MEAL: 03/28/2003: Friday - Cal: 1708

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

Meal #1 /8:00am:
.4 cup oatmeal (old fashioned - 1/2 cup pre-measured dry)
(22g carbs, 5g protein, 2 Fat, 124 calories)
1.2 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 30 protein, 1 Fat, 143 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 84 calories)

=35g Protein, 24g Carbs, 13g Fat/Calories: 351

water 32oz.

Meal #2 /10:30am:
3/4 cup Chicken Breast (steamed)
(0 carbs, 31 protein, 4 Fat 175 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 7g Fat, 60 calories)

=31g Protein, 0 Carbs, 11 Fat/Calories: 235

Meal #3 /1:30p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

1/2 cup Steak (lean)
(0g carbs, 20 Protein, 5g Fat, 134 calories)
1/2 Slice Mozerella Cheese
(0 g carbs, 4g protein, 2 Fat, 40 calories)
1 Tblsp. Sour Cream
(1 g carbs, 1g protein, 5 Fat, 49 calories)
1/2 cup frozen green beans (nuked)
(4 carbs, 1 protein, 0 Fat/ 17 calories)

=26g Protein , 5g Carbs, 12g Fat/Calories: 240

Meal #4 /4:00p:
3/4 cup (steamed) chicken breast/plain
(0 carbs, 31 protein, 4 Fat, 175 calories)
1/2 Slice Mozerella Cheese
(0 g carbs, 4g protein, 2 Fat, 40 calories)
1 Tblsp. Sour Cream
(1 g carbs, 1g protein, 5 Fat, 49 calories)
2 slices wheat bread
(12g carbs, 2 Protein, 1g Fat, 68 calories)

=38g Protein, 13 Carbs, 12 Fat/Calories: 332

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

3/4 cup (steamed) chicken breast/plain- w/cayenne pepper
(0 carbs, 31 protein, 4 Fat, 175 calories)
2 Tblsp. Sour Cream
(2 g carbs, 1g protein, 10 Fat, 99 calories)

=32 Protein, 2 Carbs, 14 Fat/Calories: 274

WORKOUT: NONE - OFF
water 32oz.

Meal #6 /10:00p:
1.2 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 33 protein,1 Fat, 156 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 90 calories)

=33g Protein, 2 Carbs, 11 Fat/Calories: 246
*************************************************
3 Tonalins CLA’s (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =195 Protein, 46 Carbs, 82g Fat - Calories: 1708
***********************************
Daily Supplement Program:
***********************
3-Multi Vitamins
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
2 Antioxidants in A.M. and only AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
1 Zinc 50 mg.
******************

**Jodi** · 03-29-2003, 11:46 AM

Quote:

Originally posted by Bladezz
Half & Half
3 pieces Sushi w/seaweed wrap, veg. & salmon
1 Tblsp. Sour Cream
1 Tblsp. Sour Cream
1 cup small pretzels
1 Slice Banana Nut Bread (homemade)

You do realize that these are all

Bladezz · 03-29-2003, 11:55 AM

SO........ I shouldn't think that I can replace the flax oil with something else equal in fat.....

ok

P.S. I gave blood and I really couldn't help it, was down in energy bad.

**Jodi** · 03-29-2003, 11:56 AM

Sorry - but nothing can replace Flax, I know it sucks.

Bladezz · 03-29-2003, 11:57 AM

Will do! Thanx Jodi!

**Jodi** · 03-29-2003, 11:58 AM

Oh and Pretzels and Banana bread - Those are worse than the Sour Cream.

Bladezz · 03-30-2003, 09:03 AM

Oh, believe me, I know it was bad. I totally stay away from foods like that, it doesn't bother me anymore (cookies, cakes, sweets -other than that one incident at the movies!).

But I just had no energy when I got home....passed out right after - I was soo tired.

I will be more diligent and strong...

P.S. Am I allowed ANY cheat days???

Bladezz · 03-31-2003, 10:46 AM

DAILY MEAL: 03/29/2003: Saturday - Cal: 1584

Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
3- Tonalin CLA 1000mg (750 actual/total) (take at once – on empty stomach)

Meal #1 /8:30am:
.4 cup oatmeal (old fashioned - 1/2 cup pre-measured dry)
(22g carbs, 5g protein, 2 Fat, 124 calories)
1 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 28 protein, 1 Fat, 130 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 7g Fat, 60 calories)

=33g Protein, 24g Carbs, 10g Fat/Calories: 314

water 32oz.

Meal #2 /11:00am:
1 Medium Pancake (3-1/2” Diameter)
(7 carbs, 1 protein,1 Fat, 39 calories)
½ TBLsp. Buttered Syrup
(7g carbs, 0 Protein, 0g Fat, 28 calories)
6 Egg Whites
(2 g carbs, 21g protein, 0 Fat, 99 calories)
1/2 Slice shredded Cheddar Cheese (real-block)
(1 g carbs, 3g protein, 3 Fat, 43 calories)
07 Fl. Oz. Heavy Cream (cooking eggs)
(1 g carbs, 0g protein, 8 Fat, 72 calories)

=25g Protein, 18 Carbs, 12 Fat/Calories: 281

Meal #3 /1:30p:
1- Doctor's Choice for Women "Multi Vitamin"

1 Cup Chicken Gumbo Soup
(8g carbs, 3 Protein, 1g Fat, 56 calories)
4 oz. Chicken Breast (steamed)
(0 g carbs, 29g protein, 4 Fat, 163 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 7g Fat, 60 calories)

=31g Protein , 8g Carbs, 12g Fat/Calories: 279

WORKOUT: NONE - OFF

Meal #4 /4:00p:
1 cup spinach (for salad, ingredients included below)
(1g carbs, 1g protein, 0 Fat, 7 calories)
3 oz. Chicken Breast (steamed)
(0 g carbs, 22g protein, 3 Fat, 123 calories)
1/2 Slice shredded Cheddar Cheese (real-block)
(1 g carbs, 3g protein, 3 Fat, 43 calories)
1 Tblsp. Italian Dressing
(1 g carbs, 0g protein, 7 Fat, 69 calories)
1 Med. Egg Boiled
(0 g carbs, 6g protein, 5 Fat, 68 calories)

=32g Protein, 3g Carbs, 17g Fat/Calories: 310

water 32oz.

Meal #5 /7:00p:
1- Doctor's Choice for Women "Multi Vitamin"

1 Cup Chicken Gumbo Soup
(8g carbs, 3 Protein, 1g Fat, 56 calories)
1 Egg whole (boiled)
(0 g carbs, 6g protein, 5 Fat, 68 calories)

=9g Protein , 8g Carbs, 6g Fat/Calories: 124

Meal #6 /10:00p:
1.2 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 33 protein,1 Fat, 156 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 90 calories)

=33g Protein, 2 Carbs, 11 Fat/Calories: 246
*************************************************
3 Tonalins CLA’s (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =163 Protein, 63 Carbs, 71g Fat - Calories: 1584
***********************************
Daily Supplement Program:
***********************
Multi Vitamin
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
2 Antioxidants in A.M. and only AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
******************

Bladezz · 03-31-2003, 10:47 AM

DAILY MEAL: 03/30/2003: Sunday - Cal: 1750

Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
3- Tonalin CLA 1000mg (750 actual/total) (take at once – on empty stomach)

Meal #1 /8:30am:
.4 cup oatmeal (old fashioned - 1/2 cup pre-measured dry)
(22g carbs, 5g protein, 2 Fat, 124 calories)
1 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 28 protein, 1 Fat, 130 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 7g Fat, 60 calories)

=33g Protein, 24g Carbs, 10g Fat/Calories: 314

water 32oz.

Meal #2 /11:00am:
1.2 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 33 protein,1 Fat, 156 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 84 calories)

=33g Protein, 2 Carbs, 11 Fat/Calories: 240

Meal #3 /1:30p:
1- Doctor's Choice for Women "Multi Vitamin"

5 oz. Fish (steamed)
(0g carbs, 31 Protein, 5g Fat, 180 calories)
1/2 Slice shredded Cheddar Cheese (real-block)
(1 g carbs, 3g protein, 3 Fat, 43 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 7g Fat, 60 calories)

=34g Protein , 1g Carbs, 15g Fat/Calories: 283

WORKOUT: 2:30 - 4:00 p.m. - ARMS/DELT’S (xtra Chest-see below)
Water 32oz.

Meal #4 /4:00p:
.5 cup oatmeal (old fashioned - 1/2 cup pre-measured dry)
(27g carbs, 6g protein, 3 Fat, 156 calories)
1 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 28 protein, 1 Fat, 130 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 7g Fat, 60 calories)

=34g Protein, 29g Carbs, 11g Fat/Calories: 346

Meal #5 /7:00p:
1- Doctor's Choice for Women "Multi Vitamin"

5 oz. Fish (steamed)
(0g carbs, 31 Protein, 5g Fat, 180 calories)
1/2 Slice shredded Cheddar Cheese (real-block)
(1 g carbs, 3g protein, 3 Fat, 43 calories)
1 Egg whole (boiled)
(0 g carbs, 6g protein, 5 Fat, 68 calories)

=34g Protein , 1g Carbs, 13g Fat/Calories: 291

water 32oz.

Meal #6 /10:00p:
1.2 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 33 protein,1 Fat, 156 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 90 calories)

=33g Protein, 2 Carbs, 11 Fat/Calories: 246
*************************************************
3 Tonalins CLA’s (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =201 Protein, 59 Carbs, 77g Fat - Calories: 1750
***********************************
Daily Supplement Program:
***********************
Multi Vitamin
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
2 Antioxidants in A.M. and only AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
******************

WORKOUT SCHEDULE: 03/30/2003
******************
Workout: ARMS/DELTS (xtraChest)

Superset Bi's/Tri's (1:min rest between sets)

Seated Hammer Curls:16/12lb,12/15lb,12/15lb,*(5/20lb,5/15lb)
(*Dropset 5+5)
Cable Pulldowns: 16/30lb,12/40lb,12/40lb,(8/40lb,5/30lb)
(*Dropset 8+5)

Arnold Press/30 Degree Bench: 12/20lb,12/15lb,12/15lb.

Standing Bicep Curls Db: 12/12lb,8/15lb,*(8/15lb,5/12lb)
Tricep Kickbacks Db: 12/12lb,12/12lb,8/12lb.
(*Dropset 8+5)

Delts/Shouders:
(1:min rest between sets)
Db Front Lat./Raise: 12/12lb,12/12lb,8/15lb.
Db Side Lat./Raise: 8/12lb,8/12lb,8/12lb.
Db Rear Delt Raise: 12/12lb,12/12lb,12/12lb.

CHEST 3/30/03: 1st Set/Warm-up
Pec Decks: 16/30lbs, 12/45lbs, 8/60lbs (Seat7/Pin 3 back)

Cardio HIIT: Lifecycle 9500/Level 11/20Min. 240 calories

***NOT DONE TODAY****
Chest: (1:min rest between sets) NOT DONE////
Upper-Inner Chest (thumbs in/chin height/concentrated pulls)
Forward Cable Pulls: 16/30lb,12/30lb.,8/30lb.,8/30lb.

Dr. Pain · 03-31-2003, 10:51 AM

Quote:

Originally posted by Bladezz

P.S. Am I allowed ANY cheat days???

Let's start with "no", progress to NO WAY!

...and then see if there is any part of the word "NO!" that you don't understand!

DP

Bladezz · 03-31-2003, 10:56 AM

oooooh, ok......

**Jodi** · 03-31-2003, 11:05 AM

Well looking back at your meals the past 2 days I would say you have had plenty of cheats.

1 Medium Pancake (3-1/2” Diameter)
½ TBLsp. Buttered Syrup
2 Cups Chicken Gumbo Soup
Half & Half
3 pieces Sushi w/seaweed wrap, veg. & salmon
2 Tblsp. Sour Cream
1 cup small pretzels
1 Slice Banana Nut Bread (homemade)

How bout trying for an entire week without 1 little cheat first. Thats my opinion.

Bladezz · 03-31-2003, 11:21 AM

I know...I know...you're right

I was just wondering - there's so many diet tweaks,cheat meals I read on here - I wanted to know what type of diet I am on?

I know Dr. Pain said he wanted me to level out my metabolism...and it is working, what is next step "cut" or is that what I am on??

I am still learning, quite new to all of this....

**Jodi** · 03-31-2003, 11:25 AM

When your meals look good and theres no cheats, your Cutting right now. Basically meaning your caloric intake is below maintenace. Make Sense???

Bladezz · 03-31-2003, 11:26 AM

Ohhhhhhhh, I am cutting right now? When did that start?

So, I should eat nothing more than clean foods - chicken, tuna, lean meat, flax and green beans for week ok???

What other vegetables am I allowed?

Bladezz · 03-31-2003, 11:28 AM

SO the GOAL right now to is get my bodyfat down as far as it can go, correct? So, no more cheese correct??

Should I add my extra cardio now?? Bump it up to 2-3 days HIIT??
Or leave it at 1HIIT+1Regular?

And, should I start to take Aminos now, said not to take unless on cut?

Bladezz · 04-01-2003, 10:02 AM

DAILY MEAL: 03/31/2003: Monday - Cal: 1572

Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
3- Tonalin CLA 1000mg (750 actual/total) (take at once – on empty stomach)

Meal #1 /8:30am:
.4 cup oatmeal (old fashioned - 1/2 cup pre-measured dry)
(22g carbs, 5g protein, 2 Fat, 124 calories)
1 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 28 protein, 1 Fat, 130 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 7g Fat, 60 calories)

=33g Protein, 24g Carbs, 10g Fat/Calories: 314

water 32oz.

Meal #2 /11:00am:
4 oz. Chicken (steamed w/cayenne pepper)
(0g carbs, 29 Protein, 4g Fat, 163 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 7g Fat, 60 calories)

=29g Protein , 0g Carbs, 11g Fat/Calories: 223

Meal #3 /1:30p:
1- Doctor's Choice for Women "Multi Vitamin"
1.2 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 33 protein,1 Fat, 156 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 84 calories)

=33g Protein, 2 Carbs, 11 Fat/Calories: 240

WORKOUT: NONE - OFF

Me

03-26-2003, 06:03 PM	#91
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Check your label...I've never seen a 3 gram CLA..are you sure it doesn't say 3 capsules contain? DP

03-26-2003, 08:04 PM	#92
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	Yes, the brand I have is "Source Naturals" softgels. Are 30 calories per serving size of 3 Softgels.............ohhhhhhhhhhhh YOU'RE RIGHT!!! lol 3 grams for the whole three, so my calories are all mucked up@! Crap......oh well, I'll make changes tomorrow on diet.
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03-27-2003, 10:11 AM	#93
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/26/2003: Wednesday - Cal: 1636 Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 1- Tonalin CLA 1000mg (750 actual) Meal #1 /7:30am: 1/2 cup oatmeal (old fashioned - 1/2 cup pre-measured dry) (24g carbs, 7g protein, 146 calories) 1 Scoop Op. Nutrition/Pro-Complex (2 carbs, 28 protein, 1 Fat 130 calories) 3/4 TBS Flax Oil (0g carbs, 10g Fat, 84 calories) 1 TBLsp. Heavy Whipping Cream (0g carbs, 0 Protein, 10g Fat, 47 calories) =35g Protein, 26g Carbs, 11g Fat/Calories: 407 Meal #2 /10:30am: 1.25 Scoop Op. Nutrition/Pro-Complex (0 carbs, 35 protein, 175 calories) 3/4 TBS Flax Oil (0g carbs, 12g Fat, 101 calories) 1/4 cup Fiber One (5 g carbs, 1g protein, 12 calories) =36g Protein, 5 Carbs, 12 Fat/Calories: 288 water 32oz. Meal #3 /1:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 4.5 oz. (steamed) chicken breast/plain (1 carbs, 30 protein, 5 Fat, 184 calories) 1/2 Slice Mozerella Cheese (0 g carbs, 4g protein, 2 Fat, 40 calories) 1/2 Tbls. Italian Dressing - Oil (1 g carbs, 0g protein, 4 Fat, 34 calories) 1/2 cup frozen green beans (nuked) (4 carbs, 1 protein, 0 Fat/ 17 calories) =35g Protein , 6g Carbs, 11g Fat/Calories: 275 Meal #4 /4:00p: 4.5 oz. (steamed) chicken breast/plain (1 carbs, 30 protein, 5 Fat, 184 calories) 1/2 Slice Mozerella Cheese (0 g carbs, 4g protein, 2 Fat, 40 calories) 1/2 Tbls. Italian Dressing - Oil (1 g carbs, 0g protein, 4 Fat, 34 calories) =34g Protein, 2 Carbs, 11 Fat/Calories: 258 Meal #5 /7:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 1/2 cup Shrimp (boiled –plain) (2 carbs, 19 protein, 2 Fat 100 calories) 2 tsp. Creatine/Glutamine/Taurine (5g carbs, 0 Protein, 0g Fat, 20 calories) =19 Protein, 7 Carbs, 2 Fat/Calories: 120 WORKOUT - 7:30p : LEGS / ABS water 32oz. Meal #6 /9:30p: 1 Scoop Op. Nutrition/Pro-Complex (2 carbs, 33 protein,1 Fat, 156 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 90 calories) 1/8 cup Fiber One (5 g carbs, 1g protein, 12 calories) =34g Protein, 7 Carbs, 11 Fat/Calories: 258 *********************************************** 3 Tonalins CLA’s (total count for day) 3g Fat=30cal. (0g carb, 3g Fat, 30calories) = 0g Protein, 0gCarbs, 3 Fat/Calories: 30 ************************************** TOTALS: =193 Protein, 53 Carbs, 61g Fat - Calories: 1636 ******************************* 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. **************** WORKOUT: LEGS / ABS 03/26/2003 Week 2 (change routine week4or5) w/1:min.rests...1st set/warmup Machine-Outer Thighs 20/40lbs,12/50lbs,12/55lbs,12/60lbs) Machine-Inner Thighs 20/40lbs,12/50lbs,12/60lbs,12/55lbs) Machine-Calves 16/20lbs,12/20lbs,12/20lbs Machine- Leg Press 16/75lb,12/95lb,12/115lb Machine- Seated Ham 16/50lb,12/65lb,12/65lb Machine- Reverse Ham 16/30lb,12/45lb,12/60lb Seated Leg Press/deep 16/120lb,12/140lb,12/160lb 45 Degree Leg Press 12/90lb,8/100lb,12/90lb Single Leg Squats-NW 10reps,8reps,8reps/Right Single Leg Squats-NW 10reps,8reps,8reps/Left *NW=No weights ABS: Seated TUCKS/CRUNCHES REST 1:min betw.reps 16REPS,15REPS,15REPS
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03-28-2003, 10:27 AM	#96
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	Ok DP...I go to Jodi's logs all the time anyway Hmmm, I guess then I should get the Glutamine powder instead...thanx Jodi
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03-29-2003, 08:24 AM	#97
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/27/2003: Thursday - Cal: 1912 Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 1- Tonalin CLA 1000mg (750 actual) Meal #1 /7:00am: 1/2 cup oatmeal (old fashioned - 1/2 cup pre-measured dry) (24g carbs, 7g protein, 146 calories) .40 Scoop Op. Nutrition/Pro-Complex (2 carbs, 22 protein, 1 Fat, 104 calories) 1 cup real coffee (12 oz) w/splenda (1 g carbs, 1g protein, 0g Fat, 40 calories) Half & Half (5g carbs, 3g protein, 13 Fat, 132 calories) =33g Protein, 32g Carbs, 17g Fat/Calories: 422 water 32oz. Meal #2 /10:00am: 3 pieces Sushi w/seaweed wrap, veg. & salmon (22 carbs, 4 protein, 0 Fat 108 calories) 4 Egg whites (boiled) (1g carbs, 14 Protein, 0g Fat, 66 calories) 1 Egg whole (boiled) (0 g carbs, 6g protein, 5 Fat, 68 calories) 1/2 TBS Flax Oil (0g carbs, 0 Protein, 7g Fat, 60 calories) 1/3 cup Steak (0g carbs, 12 Protein, 3g Fat, 80 calories) =36g Protein, 23 Carbs, 18 Fat/Calories: 382 Meal #3 /1:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 1/3 cup Steak (0g carbs, 12 Protein, 3g Fat, 80 calories) 1/2 Slice Mozerella Cheese (0 g carbs, 4g protein, 2 Fat, 40 calories) 1 Tblsp. Sour Cream (1 g carbs, 1g protein, 5 Fat, 49 calories) 1/2 cup Strawberries (5 g carbs, 0g protein, 22 calories) .40 Scoop Op. Nutrition/Pro-Complex (2 carbs, 22 protein, 1 Fat, 104 calories) =39g Protein , 8g Carbs, 11g Fat/Calories: 295 Meal #4 /4:00p: 1/3 cup Steak (0g carbs, 12 Protein, 3g Fat, 80 calories) 1/2 Slice Mozerella Cheese (0 g carbs, 4g protein, 2 Fat, 40 calories) 1 Tblsp. Sour Cream (1 g carbs, 1g protein, 5 Fat, 49 calories) 1 Egg whites (boiled) (0g carbs, 3 Protein, 0g Fat, 16 calories) .30 Scoop Op. Nutrition/Pro-Complex (1 carbs, 17 protein, 1 Fat, 78 calories) =37g Protein, 2 Carbs, 11 Fat/Calories: 263 Meal #5 /7:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 3 oz. (steamed) chicken breast/plain (0 carbs, 22 protein, 3 Fat, 123 calories) 2 Egg whole (boiled) (0 g carbs, 11g protein, 9 Fat, 136 calories) =33 Protein, 0 Carbs, 12 Fat/Calories: 259 WORKOUT: NONE - GAVE BLOOD water 32oz. Meal #6 /8:00p: 1 cup small pretzels (36 carbs, 4 protein,2 Fat, 171 calories) 1 Slice Banana Nut Bread (homemade) (22g carbs, 4 Protein, 8g Fat, 90 calories) =8g Protein, 58 Carbs, 10 Fat/Calories: 261 *********************************************** 3 Tonalins CLA’s (total count for day) 3g Fat=30cal. (0g carb, 3g Fat, 30calories) = 0g Protein, 0gCarbs, 3 Fat/Calories: 30 ************************************** TOTALS: =186 Protein, 123 Carbs, 82g Fat - Calories: 1912 ******************************* Daily Supplement Program: ******************* 3-Multi Vitamins 3-Tonalin CLA NO BCAA'S - ONLY ON CUT! 2 Antioxidants in A.M. and only AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) 1 Zinc 50 mg. ****************
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03-29-2003, 10:00 AM	#98
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/28/2003: Friday - Cal: 1708 Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 1- Tonalin CLA 1000mg (750 actual) Meal #1 /8:00am: .4 cup oatmeal (old fashioned - 1/2 cup pre-measured dry) (22g carbs, 5g protein, 2 Fat, 124 calories) 1.2 Scoop Op. Nutrition/Pro-Complex (2 carbs, 30 protein, 1 Fat, 143 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 84 calories) =35g Protein, 24g Carbs, 13g Fat/Calories: 351 water 32oz. Meal #2 /10:30am: 3/4 cup Chicken Breast (steamed) (0 carbs, 31 protein, 4 Fat 175 calories) 1/2 TBS Flax Oil (0g carbs, 0 Protein, 7g Fat, 60 calories) =31g Protein, 0 Carbs, 11 Fat/Calories: 235 Meal #3 /1:30p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 1/2 cup Steak (lean) (0g carbs, 20 Protein, 5g Fat, 134 calories) 1/2 Slice Mozerella Cheese (0 g carbs, 4g protein, 2 Fat, 40 calories) 1 Tblsp. Sour Cream (1 g carbs, 1g protein, 5 Fat, 49 calories) 1/2 cup frozen green beans (nuked) (4 carbs, 1 protein, 0 Fat/ 17 calories) =26g Protein , 5g Carbs, 12g Fat/Calories: 240 Meal #4 /4:00p: 3/4 cup (steamed) chicken breast/plain (0 carbs, 31 protein, 4 Fat, 175 calories) 1/2 Slice Mozerella Cheese (0 g carbs, 4g protein, 2 Fat, 40 calories) 1 Tblsp. Sour Cream (1 g carbs, 1g protein, 5 Fat, 49 calories) 2 slices wheat bread (12g carbs, 2 Protein, 1g Fat, 68 calories) =38g Protein, 13 Carbs, 12 Fat/Calories: 332 Meal #5 /7:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 3/4 cup (steamed) chicken breast/plain- w/cayenne pepper (0 carbs, 31 protein, 4 Fat, 175 calories) 2 Tblsp. Sour Cream (2 g carbs, 1g protein, 10 Fat, 99 calories) =32 Protein, 2 Carbs, 14 Fat/Calories: 274 WORKOUT: NONE - OFF water 32oz. Meal #6 /10:00p: 1.2 Scoop Op. Nutrition/Pro-Complex (2 carbs, 33 protein,1 Fat, 156 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 90 calories) =33g Protein, 2 Carbs, 11 Fat/Calories: 246 *********************************************** 3 Tonalins CLA’s (total count for day) 3g Fat=30cal. (0g carb, 3g Fat, 30calories) = 0g Protein, 0gCarbs, 3 Fat/Calories: 30 ************************************** TOTALS: =195 Protein, 46 Carbs, 82g Fat - Calories: 1708 ******************************* Daily Supplement Program: ******************* 3-Multi Vitamins 3-Tonalin CLA NO BCAA'S - ONLY ON CUT! 2 Antioxidants in A.M. and only AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) 1 Zinc 50 mg. ****************
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03-29-2003, 11:55 AM	#100
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	SO........ I shouldn't think that I can replace the flax oil with something else equal in fat..... ok P.S. I gave blood and I really couldn't help it, was down in energy bad.
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03-29-2003, 11:56 AM	#101
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,126 Photos: 1	Sorry - but nothing can replace Flax, I know it sucks.
	Essence EFA

03-29-2003, 11:57 AM	#102
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	Will do! Thanx Jodi!
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03-29-2003, 11:58 AM	#103
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,126 Photos: 1	Oh and Pretzels and Banana bread - Those are worse than the Sour Cream.
	Essence EFA

03-30-2003, 09:03 AM	#104
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	Oh, believe me, I know it was bad. I totally stay away from foods like that, it doesn't bother me anymore (cookies, cakes, sweets -other than that one incident at the movies!). But I just had no energy when I got home....passed out right after - I was soo tired. I will be more diligent and strong... P.S. Am I allowed ANY cheat days??? Last edited by Bladezz : 03-30-2003 at 07:58 PM.
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03-31-2003, 10:46 AM	#105
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/29/2003: Saturday - Cal: 1584 Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 3- Tonalin CLA 1000mg (750 actual/total) (take at once – on empty stomach) Meal #1 /8:30am: .4 cup oatmeal (old fashioned - 1/2 cup pre-measured dry) (22g carbs, 5g protein, 2 Fat, 124 calories) 1 Scoop Op. Nutrition/Pro-Complex (2 carbs, 28 protein, 1 Fat, 130 calories) 1/2 TBS Flax Oil (0g carbs, 0 Protein, 7g Fat, 60 calories) =33g Protein, 24g Carbs, 10g Fat/Calories: 314 water 32oz. Meal #2 /11:00am: 1 Medium Pancake (3-1/2” Diameter) (7 carbs, 1 protein,1 Fat, 39 calories) ½ TBLsp. Buttered Syrup (7g carbs, 0 Protein, 0g Fat, 28 calories) 6 Egg Whites (2 g carbs, 21g protein, 0 Fat, 99 calories) 1/2 Slice shredded Cheddar Cheese (real-block) (1 g carbs, 3g protein, 3 Fat, 43 calories) 07 Fl. Oz. Heavy Cream (cooking eggs) (1 g carbs, 0g protein, 8 Fat, 72 calories) =25g Protein, 18 Carbs, 12 Fat/Calories: 281 Meal #3 /1:30p: 1- Doctor's Choice for Women "Multi Vitamin" 1 Cup Chicken Gumbo Soup (8g carbs, 3 Protein, 1g Fat, 56 calories) 4 oz. Chicken Breast (steamed) (0 g carbs, 29g protein, 4 Fat, 163 calories) 1/2 TBS Flax Oil (0g carbs, 0 Protein, 7g Fat, 60 calories) =31g Protein , 8g Carbs, 12g Fat/Calories: 279 WORKOUT: NONE - OFF Meal #4 /4:00p: 1 cup spinach (for salad, ingredients included below) (1g carbs, 1g protein, 0 Fat, 7 calories) 3 oz. Chicken Breast (steamed) (0 g carbs, 22g protein, 3 Fat, 123 calories) 1/2 Slice shredded Cheddar Cheese (real-block) (1 g carbs, 3g protein, 3 Fat, 43 calories) 1 Tblsp. Italian Dressing (1 g carbs, 0g protein, 7 Fat, 69 calories) 1 Med. Egg Boiled (0 g carbs, 6g protein, 5 Fat, 68 calories) =32g Protein, 3g Carbs, 17g Fat/Calories: 310 water 32oz. Meal #5 /7:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1 Cup Chicken Gumbo Soup (8g carbs, 3 Protein, 1g Fat, 56 calories) 1 Egg whole (boiled) (0 g carbs, 6g protein, 5 Fat, 68 calories) =9g Protein , 8g Carbs, 6g Fat/Calories: 124 Meal #6 /10:00p: 1.2 Scoop Op. Nutrition/Pro-Complex (2 carbs, 33 protein,1 Fat, 156 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 90 calories) =33g Protein, 2 Carbs, 11 Fat/Calories: 246 *********************************************** 3 Tonalins CLA’s (total count for day) 3g Fat=30cal. (0g carb, 3g Fat, 30calories) = 0g Protein, 0gCarbs, 3 Fat/Calories: 30 ************************************** TOTALS: =163 Protein, 63 Carbs, 71g Fat - Calories: 1584 ******************************* Daily Supplement Program: ******************* Multi Vitamin 3-Tonalin CLA NO BCAA'S - ONLY ON CUT! 2 Antioxidants in A.M. and only AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) ****************
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03-31-2003, 10:47 AM	#106
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/30/2003: Sunday - Cal: 1750 Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 3- Tonalin CLA 1000mg (750 actual/total) (take at once – on empty stomach) Meal #1 /8:30am: .4 cup oatmeal (old fashioned - 1/2 cup pre-measured dry) (22g carbs, 5g protein, 2 Fat, 124 calories) 1 Scoop Op. Nutrition/Pro-Complex (2 carbs, 28 protein, 1 Fat, 130 calories) 1/2 TBS Flax Oil (0g carbs, 0 Protein, 7g Fat, 60 calories) =33g Protein, 24g Carbs, 10g Fat/Calories: 314 water 32oz. Meal #2 /11:00am: 1.2 Scoop Op. Nutrition/Pro-Complex (2 carbs, 33 protein,1 Fat, 156 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 84 calories) =33g Protein, 2 Carbs, 11 Fat/Calories: 240 Meal #3 /1:30p: 1- Doctor's Choice for Women "Multi Vitamin" 5 oz. Fish (steamed) (0g carbs, 31 Protein, 5g Fat, 180 calories) 1/2 Slice shredded Cheddar Cheese (real-block) (1 g carbs, 3g protein, 3 Fat, 43 calories) 1/2 TBS Flax Oil (0g carbs, 0 Protein, 7g Fat, 60 calories) =34g Protein , 1g Carbs, 15g Fat/Calories: 283 WORKOUT: 2:30 - 4:00 p.m. - ARMS/DELT’S (xtra Chest-see below) Water 32oz. Meal #4 /4:00p: .5 cup oatmeal (old fashioned - 1/2 cup pre-measured dry) (27g carbs, 6g protein, 3 Fat, 156 calories) 1 Scoop Op. Nutrition/Pro-Complex (2 carbs, 28 protein, 1 Fat, 130 calories) 1/2 TBS Flax Oil (0g carbs, 0 Protein, 7g Fat, 60 calories) =34g Protein, 29g Carbs, 11g Fat/Calories: 346 Meal #5 /7:00p: 1- Doctor's Choice for Women "Multi Vitamin" 5 oz. Fish (steamed) (0g carbs, 31 Protein, 5g Fat, 180 calories) 1/2 Slice shredded Cheddar Cheese (real-block) (1 g carbs, 3g protein, 3 Fat, 43 calories) 1 Egg whole (boiled) (0 g carbs, 6g protein, 5 Fat, 68 calories) =34g Protein , 1g Carbs, 13g Fat/Calories: 291 water 32oz. Meal #6 /10:00p: 1.2 Scoop Op. Nutrition/Pro-Complex (2 carbs, 33 protein,1 Fat, 156 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 90 calories) =33g Protein, 2 Carbs, 11 Fat/Calories: 246 *********************************************** 3 Tonalins CLA’s (total count for day) 3g Fat=30cal. (0g carb, 3g Fat, 30calories) = 0g Protein, 0gCarbs, 3 Fat/Calories: 30 ************************************** TOTALS: =201 Protein, 59 Carbs, 77g Fat - Calories: 1750 ******************************* Daily Supplement Program: ******************* Multi Vitamin 3-Tonalin CLA NO BCAA'S - ONLY ON CUT! 2 Antioxidants in A.M. and only AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) ************** WORKOUT SCHEDULE: 03/30/2003 **************** Workout: ARMS/DELTS (xtraChest) Superset Bi's/Tri's (1:min rest between sets) Seated Hammer Curls:16/12lb,12/15lb,12/15lb,(5/20lb,5/15lb) (Dropset 5+5) Cable Pulldowns: 16/30lb,12/40lb,12/40lb,(8/40lb,5/30lb) (Dropset 8+5) Arnold Press/30 Degree Bench: 12/20lb,12/15lb,12/15lb. Standing Bicep Curls Db: 12/12lb,8/15lb,(8/15lb,5/12lb) Tricep Kickbacks Db: 12/12lb,12/12lb,8/12lb. (Dropset 8+5) Delts/Shouders: (1:min rest between sets) Db Front Lat./Raise: 12/12lb,12/12lb,8/15lb. Db Side Lat./Raise: 8/12lb,8/12lb,8/12lb. Db Rear Delt Raise: 12/12lb,12/12lb,12/12lb. CHEST 3/30/03: 1st Set/Warm-up Pec Decks: 16/30lbs, 12/45lbs, 8/60lbs (Seat7/Pin 3 back) Cardio HIIT: Lifecycle 9500/Level 11/20Min. 240 calories NOT DONE TODAY** Chest: (1:min rest between sets) NOT DONE//// Upper-Inner Chest (thumbs in/chin height/concentrated pulls) Forward Cable Pulls: 16/30lb,12/30lb.,8/30lb.,8/30lb.
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03-31-2003, 10:56 AM	#108
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	oooooh, ok......
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03-31-2003, 11:05 AM	#109
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,126 Photos: 1	Well looking back at your meals the past 2 days I would say you have had plenty of cheats. 1 Medium Pancake (3-1/2” Diameter) ½ TBLsp. Buttered Syrup 2 Cups Chicken Gumbo Soup Half & Half 3 pieces Sushi w/seaweed wrap, veg. & salmon 2 Tblsp. Sour Cream 1 cup small pretzels 1 Slice Banana Nut Bread (homemade) How bout trying for an entire week without 1 little cheat first. Thats my opinion.
	Essence EFA

03-31-2003, 11:21 AM	#110
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	I know...I know...you're right I was just wondering - there's so many diet tweaks,cheat meals I read on here - I wanted to know what type of diet I am on? I know Dr. Pain said he wanted me to level out my metabolism...and it is working, what is next step "cut" or is that what I am on?? I am still learning, quite new to all of this....
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03-31-2003, 11:25 AM	#111
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,126 Photos: 1	When your meals look good and theres no cheats, your Cutting right now. Basically meaning your caloric intake is below maintenace. Make Sense???
	Essence EFA

03-31-2003, 11:26 AM	#112
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	Ohhhhhhhh, I am cutting right now? When did that start? So, I should eat nothing more than clean foods - chicken, tuna, lean meat, flax and green beans for week ok??? What other vegetables am I allowed?
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03-31-2003, 11:28 AM	#113
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	SO the GOAL right now to is get my bodyfat down as far as it can go, correct? So, no more cheese correct?? Should I add my extra cardio now?? Bump it up to 2-3 days HIIT?? Or leave it at 1HIIT+1Regular? And, should I start to take Aminos now, said not to take unless on cut? Last edited by Bladezz : 03-31-2003 at 11:42 AM.
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