Bladezz - Cut Journal

Bladezz · 04-03-2003, 02:12 PM

DAILY MEAL: 04/02/2003: WEDNESDAY - Cal: 1467

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 /8:00am:
1/2 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

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 TBS Flax Oil
(0g carbs, 0 Protein, 7g Fat, 60 calories)
½ cup spinach leaves
(0g carbs, 0 Protein, 0g Fat, 5 calories)
.10 TSP. Cayenne pepper
(0g carbs, 0 Protein, 0g Fat, 0 calories)
1/4 cup fresh red peppers
(2g carbs, 0 Protein, 0g Fat, 9 calories)

=31g Protein , 2g Carbs, 12g Fat/Calories: 254

Meal #4 /4:00p:
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)
1 fresh nectarine
(16g carbs, 1 Protein, 1g Fat, 67 calories)

=34g Protein, 18 Carbs, 12 Fat/Calories: 313

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

1 Egg Whole (boiled)
(0g carbs, 6 Protein, 5g Fat, 68 calories)
6 Egg Whites (boiled)
(2g carbs, 21 Protein, 0g Fat, 99 calories)
½ TBLSP. Real Mayonnaise
(0g carbs, 0 Protein, 5g Fat, 49 calories)
1 slice Whole Wheat Bread
(12g carbs, 2 Protein, 1g Fat, 68 calories)

=29g Protein , 14g Carbs, 11g Fat/Calories: 284

WORKOUT: NONE
Water 32 oz.
*************************************************
3 Tonalins CLA’s (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =161 Protein, 65 Carbs, 60g Fat - Calories: 1467
***********************************
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 · 04-04-2003, 12:41 PM

DAILY MEAL: 04/03/2003: Thursday - Cal: 1685

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 /8:00am:

1/2 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 #2 /11:00am:

5 oz. Tuna (canned-water packed)
(0g carbs, 36 Protein, 1g Fat, 164 calories)
1 TBS Mayonnaise
(0g carbs, 0 Protein, 11g Fat, 99 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 10 calories)
.10 TSP. Cayenne pepper
(0g carbs, 0 Protein, 0g Fat, 0 calories)

=37g Protein, 1g Carbs, 12g Fat/Calories: 273

Meal #3 /2:00p:
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

water 32oz.

Meal #4 /4:30p:

5 oz. Tuna (canned-water packed)
(0g carbs, 36 Protein, 1g Fat, 164 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 84 calories)
.10 TSP. Cayenne pepper
(0g carbs, 0 Protein, 0g Fat, 0 calories)

=36g Protein, 0g Carbs, 11g Fat/Calories: 248

Meal #5 /7:00p:

1 Egg Whole (boiled)
(0g carbs, 6 Protein, 5g Fat, 68 calories)
8 Egg Whites (boiled)
(3g carbs, 28 Protein, 0g Fat, 131 calories)
½ TBLSP. Real Mayonnaise
(0g carbs, 0 Protein, 5g Fat, 49 calories)

=34g Protein , 3g Carbs, 10g Fat/Calories: 248

WORKOUT: NONE
Water 32 oz.

Meal #6 /9:00p:
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
*************************************************
3 Tonalins CLA’s (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =207 Protein, 37 Carbs, 69g Fat - Calories: 1685
***********************************

Daily Supplement Program:
***********************
Multi Vitamin
3-Tonalin CLA
NO BCAA'S – NEED TO GET SOME, CUT!
2 Antioxidants in A.M. and only AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
******************

**Jodi** · 04-05-2003, 03:47 PM

1 fresh nectarine
1 slice Whole Wheat Bread

These aren't clean eating!!!!

Bladezz · 04-05-2003, 07:45 PM

I got it from the Sticky??? crap....

Bladezz · 04-08-2003, 04:02 PM

DAILY MEAL: 04/04/2003: Friday - Cal: 1661

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:

1/2 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 #2 /10:30am:

5 oz. Tuna (canned-water packed)
(0g carbs, 36 Protein, 1g Fat, 164 calories)
1 TBS Mayonnaise
(0g carbs, 0 Protein, 11g Fat, 99 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 10 calories)
.10 TSP. Cayenne pepper
(0g carbs, 0 Protein, 0g Fat, 0 calories)

=37g Protein, 1g Carbs, 12g Fat/Calories: 273

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

water 32oz.

Meal #4 /4:30p:

1 Egg Whole (boiled)
(0g carbs, 6 Protein, 5g Fat, 68 calories)
8 Egg Whites (boiled)
(3g carbs, 28 Protein, 0g Fat, 131 calories)
½ TBLSP. Real Mayonnaise
(0g carbs, 0 Protein, 5g Fat, 49 calories)

=34g Protein , 3g Carbs, 10g Fat/Calories: 248

Meal #5 /7:00p:

4 oz. Pork cutlet(plain)
(0g carbs, 31 Protein, 13g Fat, 252 calories)
.10 TSP. Cayenne pepper
(0g carbs, 0 Protein, 0g Fat, 0 calories)
1 cup mixed steamed veggies
(12g carbs, 3 Protein, 0g Fat, 10 calories)

=34g Protein, 12g Carbs, 13g Fat/Calories: 262

WORKOUT: NONE
Water 32 oz.

Meal #6 /9:00p:
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)
1/2 cup frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=33g Protein, 5 Carbs, 11 Fat/Calories: 262
*************************************************
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, 52g Carbs, 71g Fat - Calories: 1661
***********************************

Daily Supplement Program:
***********************
Multi Vitamin
3-Tonalin CLA
NO BCAA'S – NEED TO GET SOME, CUT!
2 Antioxidants in A.M. and only AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
******************

Bladezz · 04-08-2003, 04:35 PM

DAILY MEAL: 04/05/2003: Saturday - Cal: 1814
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 /9:00am:
8 EGG Whites (scrambled)
(3g carbs, 28g protein, 0 Fat, 131 calories)
1 EGG Yolk
(0 carbs, 3 protein, 5 Fat, 61 calories)
1 TBS Heavy Cream
(0g carbs, 0 Protein, 5g Fat, 47 calories)

=31g Protein, 3g Carbs, 10g Fat/Calories: 239

water 32oz.

Meal #2 /12:00am:
1/2 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 TBS Heavy Cream
(0g carbs, 0 Protein, 5g Fat, 47 calories)

=34g Protein, 27 Carbs, 9 Fat/Calories: 333

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

1 cup Tuna (water packed)
(0g carbs, 35 Protein, 1g Fat, 160 calories)
1 TBLSP. Real Mayonnaise
(0g carbs, 0 Protein, 11g Fat, 99 calories)

=35g Protein , 0g Carbs, 12g Fat/Calories: 259

WORKOUT: 4:00p-5:30p LEGZZ/CALVES
Water 32 oz.

Meal #4 /6:00p:
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)
1 fresh nectarine
(16g carbs, 1 Protein, 1g Fat, 67 calories)
2 tsp. Creatine/Taurine/Inulin/Glutamine
(0g carbs, 0 Protein, 0g Fat, 20 calories)

=34g Protein, 18 Carbs, 12 Fat/Calories: 333

Meal #5 /9:00p:
1- Doctor's Choice for Women "Multi Vitamin"

4OZ. Chicken Braest (plain-steamed)
(0g carbs, 29 Protein, 4g Fat, 163 calories)
1 cup frozen veggies (mixed)
(12g carbs, 3 Protein, 0g Fat, 55 calories)
1 slice chedder cheese (shredded)
(1g carbs, 5 Protein, 7g Fat, 86 calories)

=37g Protein , 13g Carbs, 11g Fat/Calories: 304

WATER 32OZ.

Meal #6 /10:30pm:

1/2 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
*************************************************
3 Tonalins CLA’s (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =205 Protein, 90 Carbs, 64g Fat - Calories: 1814
***********************************
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:
******************
WORKOUT - Bladezz: LEGZZ - Saturday 04/05/2003

WORKOUT: LEGS / CALVES
Week 2 (change routine week4or5)
LIFT HEAVY!
w/0:min.rests...no warmup SETS stretch at home
**************
Hip Abduction:
Machine-Outer Thighs 12/55lbs,12/60lbs,12/65lbs
Hip Adduction:
Machine-Inner Thighs 12/50lbs,12/60lbs,12/70lbs

Machine- Lying Leg Press 12/95lb,12/115lb,(6/115+6/95lb)

Machine-Calves 12/20lbs,12/40lbs,12/40lbs

Machine- Lying Ham 12/40lb,12/60lb,(6/60+4/45lb)
Machine- Seated Ham 12/65lb,12/72.5lb,12/72.5lb

Seated Leg Press/deep 12/140lb,12/140lb,12/160lb
(deep squat press, legs together, toes over tip of plate)

45 Degree Leg Press 12/100lb,12/100lb,(4/200lb+4/100lb)
(legs about shoulder width apart)

NOT DONE (leggzzz BURNING!!):
Single Leg Squats-NW 10reps,10reps,10reps/Right
Single Leg Squats-NW 10reps,10reps,10reps/Left
*NW=No weights

Bladezz · 04-09-2003, 11:58 AM

DAILY MEAL: 04/06/2003: Sunday - Cal: 1343
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 /8:45am:
1/2 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)
2 TBS Heavy Cream
(0g carbs, 0 Protein, 10g Fat, 94 calories)

=34g Protein, 29 Carbs, 14 Fat/Calories: 380

water 32oz.

Meal #2 /12:00am:
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, 90 calories)

=33g Protein, 2g Carbs, 11 Fat/Calories: 246

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

4oz. Chicken breast (steamed)
(0g carbs, 29 Protein, 4g Fat, 163 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 7 calories)
1 TBLSP Italian Dressing
(1g carbs, 0 Protein, 7g Fat, 69 calories)

=30g Protein , 2g Carbs, 11g Fat/Calories: 239

WORKOUT: NONE

Meal #4 /6:00p:
1 Egg Whole (boiled)
(0g carbs, 6 Protein, 5g Fat, 68 calories)
8 Egg Whites (boiled)
(3g carbs, 28 Protein, 0g Fat, 131 calories)
½ TBLSP. Real Mayonnaise
(0g carbs, 0 Protein, 5g Fat, 49 calories)

=34g Protein , 3g Carbs, 10g Fat/Calories: 248

Meal #5 /9:00p:
1- Doctor's Choice for Women "Multi Vitamin"

1 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 28 protein, 1 Fat, 130 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 70 calories)

=28g Protein, 2g Carbs, 11g Fat/Calories: 200
*************************************************
3 Tonalins CLA's (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =159 Protein, 38 Carbs, 60g Fat - Calories: 1343
***********************************
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 · 04-09-2003, 12:14 PM

DAILY MEAL: 04/07/2003: Monday - Cal: 1675
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 /8:00am:
1/2 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)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 84 calories)

=34g Protein, 29 Carbs, 14 Fat/Calories: 370

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, 90 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=33g Protein, 7g Carbs, 11 Fat/Calories: 268

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

5 oz. Tuna (water packed-drained)
(0g carbs, 36 Protein, 1g Fat, 164 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 7 calories)
1 TBLSP Mayonnaise
(0g carbs, 0 Protein, 11g Fat, 99 calories)
.10 tsp Cayenne Pepper
(1g carbs, 0 Protein, 0g Fat, 0 calories)

=37g Protein, 2g Carbs, 11g Fat/Calories: 270

WORKOUT: NONE

Meal #4 /4:30p:
4oz. Pork Cutlet (lean-fire w/PAM & Mrs. Dash)
(0g carbs, 31g Protein, 13g Fat, 252 calories)

=31g Protein , 0g Carbs, 13g Fat/Calories: 252

Meal #5 /7:00p:
5 oz. Tuna (water packed-drained)
(0g carbs, 36 Protein, 1g Fat, 164 calories)
1 TBLSP Mayonnaise
(0g carbs, 0 Protein, 11g Fat, 99 calories)
.10 tsp Cayenne Pepper
(1g carbs, 0 Protein, 0g Fat, 0 calories)

=36g Protein, 1g Carbs, 12g Fat/Calories: 263

water 32oz.

Meal #6 /10:00p:
1- Doctor's Choice for Women "Multi Vitamin"

1.2 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 34 protein, 1 Fat, 130 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 70 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 7g Carbs, 11g Fat/Calories: 222
*************************************************
3 Tonalins CLA's (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =205 Protein, 46 Carbs, 75g Fat - Calories: 1675
***********************************
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 · 04-09-2003, 12:33 PM

DAILY MEAL: 04/08/2003: Tuesday - Cal: 1578

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 /8:00am:
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, 90 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=33g Protein, 7g Carbs, 11 Fat/Calories: 268

water 32oz.

Meal #2 /11:00am:
4oz. Chicken breast (steamed)
(0g carbs, 29 Protein, 4g Fat, 163 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 7 calories)
1 TBLSP Italian Dressing
(1g carbs, 0 Protein, 7g Fat, 69 calories)

=30g Protein, 2g Carbs, 11g Fat/Calories: 239

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

5 oz. Tuna (water packed-drained)
(0g carbs, 36 Protein, 1g Fat, 164 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 7 calories)
1 TBLSP Mayonnaise
(0g carbs, 0 Protein, 11g Fat, 99 calories)
.10 tsp Cayenne Pepper
(1g carbs, 0 Protein, 0g Fat, 0 calories)

=37g Protein, 2g Carbs, 11g Fat/Calories: 270

Meal #4 /4:30p:
1.2 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 34 protein, 1 Fat, 130 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 70 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 7g Carbs, 11g Fat/Calories: 222

Meal #5 /7:00p:
4oz. Chicken breast (steamed)
(0g carbs, 29 Protein, 4g Fat, 163 calories)
1 cup mixed green veggies
(12g carbs, 3 Protein, 0g Fat, 55 calories)
1 TBLSP Italian Dressing
(1g carbs, 0 Protein, 7g Fat, 69 calories)

=31g Protein, 13g Carbs, 11g Fat/Calories: 287

(BEFORE: Creatine/Glutamine/Inulin/Taurine)20cal.
WORKOUT: ARMS/DELTS - Cardio
water 32oz.
(AFTER: Creatine/Glutamine/Inulin/Taurine)20cal.

Meal #6 /10:00p:
1- Doctor's Choice for Women "Multi Vitamin"

1.2 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 34 protein, 1 Fat, 130 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 70 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 7g Carbs, 11g Fat/Calories: 222
*************************************************
3 Tonalins CLA's (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =199g Protein, 40g Carbs, 69g Fat - Calories: 1578
***********************************
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:
******************
Workout: Arms/Delts/Cardio - 04/08/2003

Superset Bi's/Tri's (0:min rest between sets)
Seated Hammer Curls:12/15lb,12/15lb,12/15lb
Cable-Tricep Pulldowns: 12/40lb,12/40lb,8/40lb,

Standing Bicep Curls Db: 12/15lb,12/15lb,12/15lb)
Tricep Kickbacks Db: 12/15lb,12/15lb,12/15lb.

Lying Hammer/Bench: 12/15lb, 12/15lb., 12/15lb.

Delts/Shouders:
(0:min rest between sets)
Db Front Lat./Raise: 12/12lb,12/12lb,12/12lb.
Db Side L-Lateral Raise: 8/12lb,8/12lb,8/20lb
(start palms facing Db upright chest shrug up palms down)
or Side Lateral Raise (like flying elbows bent alittle)

Shoulder Shrugs: 12/20lbs,8/20lb,8/20lbs.

Arnold/30 Degree Bench: 12/15lb,12/15lb,12/15lb.
(palms in-face/twist on going up))

Pec Deck/Reverse Flyes: 12/40lbs, 12/45lbs, 12/30lbs
(Seat7)

Cardio HIIT: Lifecycle 9500/Level 12/20Min. 250 calories
*******************

Bladezz · 04-10-2003, 10:07 AM

DAILY MEAL: 04/09/2003: Wednesday - Cal: 1562

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 /8:00am:
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, 90 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=33g Protein, 7g Carbs, 11 Fat/Calories: 268

water 32oz.

Meal #2 /11:00am:
4oz. Chicken breast (steamed)
(0g carbs, 29 Protein, 4g Fat, 163 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 7 calories)
1 TBLSP Italian Dressing
(1g carbs, 0 Protein, 7g Fat, 69 calories)

=30g Protein, 2g Carbs, 11g Fat/Calories: 239

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

1.2 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 34 protein, 1 Fat, 130 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 70 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 7g Carbs, 11g Fat/Calories: 222

Meal #4 /4:30p:
1 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 28 protein, 1 Fat, 130 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 70 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)
8 oz. Yogurt (sugar-free)
(16g carbs, 9 Protein, 0g Fat, 98 calories)
.10 cup Fiber One (sprinkled)
(5g carbs, 1 Protein, 0g Fat, 12 calories)

=38g Protein, 12g Carbs, 11g Fat/Calories: 332

Meal #5 /7:00p:
4oz. Chicken breast (steamed)
(0g carbs, 29 Protein, 4g Fat, 163 calories)
1 slice Chedder Cheese
(1g carbs, 5 Protein, 7g Fat, 86 calories)

=34g Protein, 1g Carbs, 11g Fat/Calories: 249

WORKOUT: NONE
water 32oz.

Meal #6 /10:00p:
1- Doctor's Choice for Women "Multi Vitamin"

1.2 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 34 protein, 1 Fat, 130 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 70 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 7g Carbs, 11g Fat/Calories: 222
*************************************************
3 Tonalins CLA's (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30 calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =203g Protein, 36g Carbs, 69g Fat - Calories: 1562
***********************************
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)
******************

**Jodi** · 04-10-2003, 10:19 AM

Quote:

8 oz. Yogurt (sugar-free)
(16g carbs, 9 Protein, 0g Fat, 98 calories)

You do know that this is bad right!

Meals look good other wise. Also - go with the peach not the nectarine - K?

Bladezz · 04-11-2003, 09:04 AM

I find that I am getting a negative feeling about all this, feeling down lately...what do you do in this situation, anything? Is it normal to go through downs like this?

Also, yes "I know" the yogurt is a bad thing.. I did not have anything left (protein) and my tuna (someone ate it!) was gone at work.

**Jodi** · 04-11-2003, 09:10 AM

It depends - you really need to be eating more carbs though. You are not getting enough. Try adding more oats, sweet potatoes, or brown rice, that may help cuz you are WAYYYY too low

Bladezz · 04-11-2003, 09:57 AM

DAILY MEAL: 04/10/2003: Thursday - Cal: 1691

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 /9:00am:
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, 90 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=33g Protein, 7g Carbs, 11 Fat/Calories: 268

water 32oz.

Meal #2 /12:00p:
4oz. Chicken breast (steamed)
(0g carbs, 29 Protein, 4g Fat, 163 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 7 calories)
1 TBLSP Italian Dressing
(1g carbs, 0 Protein, 7g Fat, 69 calories)
.10 tsp Cayenne Pepper
(0g carbs, 0 Protein, 0g Fat, 0 calories)

=30g Protein, 2g Carbs, 11g Fat/Calories: 239

Meal #3 /2:30p:
1- Doctor's Choice for Women "Multi Vitamin"

1.2 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 34 protein, 1 Fat, 130 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 70 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 7g Carbs, 11g Fat/Calories: 222

Meal #4 /5:00p:
8 Egg Whites (boiled)
(3 carbs, 28 protein, 0 Fat, 131 calories)
1/2 Egg Yolk
(0g carbs, 1 Protein, 3g Fat, 30 calories)
3/4 TBLSP Mayonnaise
(0g carbs, 0 Protein, 8g Fat, 74 calories)

=29g Protein, 3g Carbs, 11g Fat/Calories: 235

Meal #5 /8:00p:
4oz. Chicken breast (steamed)
(0g carbs, 29 Protein, 4g Fat, 163 calories)
1 slice Chedder Cheese
(1g carbs, 5 Protein, 7g Fat, 86 calories)

=34g Protein, 1g Carbs, 11g Fat/Calories: 249

WORKOUT: NONE
water 32oz.

Meal #6 /10:30p:
1- Doctor's Choice for Women "Multi Vitamin"

1.2 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 34 protein, 1 Fat, 156 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 70 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 7g Carbs, 11g Fat/Calories: 222
*************************************************
3 Tonalins CLA's (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30 calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =205g Protein, 27g Carbs, 69g Fat - Calories: 1691
***********************************
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)
***********************

**Jodi** · 04-12-2003, 09:08 AM

Where are the carbs? You are only harming yourself staying at this low carb count without any carb ups.

Bladezz · 04-12-2003, 09:24 AM

I am, I had some brown rice yesterday. I do usually eat more of them on the weekend. I guess I will have to get my body used to more. Is that a better thing to do than wait till the weeknd?

I kinda got used to the pattern I guess, psych thing - keeps me on track. And I always eat more of them on hard workout days

**Jodi** · 04-12-2003, 09:51 AM

Meal 1: 35P, 25C, 12F
Meal 2: 35P, 5C, 12F (berries)
Meal 3: 35P, 25C, 12F
Meal 4: 35P, 5C, 12F (berries)
Meal 5: 35P, 10C, 12F
Meal 6: 35P, 0C, 12F

210 P 70 C 72 F ........ 1768

This is the plan that was originally designed for you. You really need to stick to this for 4-6 week and eat clean before we make any adjustments. Its hard to tell if a plan is working for you until you try it.

Bladezz · 04-14-2003, 03:32 PM

DAILY MEAL: 04/11/2003: Friday - Cal: 1535

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 /8:00am:
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, 90 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=33g Protein, 7g Carbs, 11 Fat/Calories: 268

water 32oz.

Meal #2 /12:00p:
3/4 cup Tuna (water packed)
(0g carbs, 29 Protein, 1g Fat, 134 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 7 calories)
1 TBLSP Mayonnaise
(1g carbs, 0 Protein, 11g Fat, 99 calories)
.10 tsp Cayenne Pepper
(0g carbs, 0 Protein, 0g Fat, 0 calories)
1/4 cucumber (raw)
(1g carbs, 0 Protein, 0g Fat, 4 calories)

=30g Protein, 3g Carbs, 12g Fat/Calories: 244

Meal #3 /2:30p:
1- Doctor's Choice for Women "Multi Vitamin"

4oz Chicken breast (steamed)
(2 carbs, 29 protein, 4 Fat, 163 calories)
1 oz. Mozzarella Cheese
(1 carbs, 8 protein, 5 Fat, 79 calories)

=37g Protein, 3g Carbs, 9g Fat/Calories: 209

Meal #4 /5:00p:

1.2 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 34 protein, 1 Fat, 130 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 70 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 7g Carbs, 11g Fat/Calories: 222

Meal #5 /8:00p:
1 cup Tuna (water packed)
(0g carbs, 29 Protein, 1g Fat, 134 calories)
1 TBLSP Mayonnaise
(1g carbs, 0 Protein, 11g Fat, 99 calories)
1/2 cup Brown Rice (plain)
(22g carbs, 2 Protein, 1g Fat, 107 calories)

=31g Protein, 23g Carbs, 13g Fat/Calories: 340

WORKOUT: NONE

Meal #6 /10:30p:
1- Doctor's Choice for Women "Multi Vitamin"

1.2 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 34 protein, 1 Fat, 156 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 70 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 7g Carbs, 11g Fat/Calories: 222
*************************************************
3 Tonalins CLA's (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30 calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =199g Protein, 50g Carbs, 70g Fat - Calories: 1535
***********************************
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 · 04-14-2003, 03:54 PM

DAILY MEAL: 04/12/2003: Saturday - Cal: 1541

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 /8:00am:
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, 90 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=33g Protein, 7g Carbs, 11 Fat/Calories: 268

water 32oz.

Meal #2 /11:00a:
3/4 cup Tuna (water packed)
(0g carbs, 29 Protein, 1g Fat, 134 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 7 calories)
1 TBLSP Mayonnaise
(1g carbs, 0 Protein, 11g Fat, 99 calories)
.10 tsp Cayenne Pepper
(0g carbs, 0 Protein, 0g Fat, 0 calories)

=30g Protein, 2g Carbs, 12g Fat/Calories: 240

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

3/4 cup Tuna (water packed)
(0g carbs, 29 Protein, 1g Fat, 134 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 7 calories)
.5 TBLSP Mayonnaise
(0g carbs, 0 Protein, 5g Fat, 45 calories)
1 oz. Mozzarella Cheese
(1 carbs, 8 protein, 5 Fat, 79 calories)
1/2 cup Brown Rice (plain)
(22g carbs, 2 Protein, 1g Fat, 107 calories)

=40g Protein, 24g Carbs, 12g Fat/Calories: 372

WORKOUT: CHEST/Abs 3:45p-4:50p
water 32oz.

Meal #4 /5:00p:

3/4 cup Tuna (water packed)
(0g carbs, 29 Protein, 1g Fat, 134 calories)
.5 TBLSP Mayonnaise
(0g carbs, 0 Protein, 5g Fat, 45 calories)
1/2 cup Sweet Potato (w/butter buds)
(22g carbs, 2 Protein, 1g Fat, 104 calories)
1 oz. Mozzarella Cheese
(1 carbs, 8 protein, 5 Fat, 79 calories)

=39g Protein, 23g Carbs, 12g Fat/Calories: 362

Meal #5 /8:00p:
3 oz. Pork chop (lean)
(0g carbs, 23 Protein, 10g Fat, 189 calories)
1 small tomato
(4g carbs, 1 Protein, 0g Fat, 19 calories)
1/2 cup 2% Milk
(6g carbs, 4 Protein, 2g Fat, 61 calories)

=28g Protein, 28g Carbs, 12g Fat/Calories: 269

Meal #6 /10:30p:
1- Doctor's Choice for Women "Multi Vitamin"

1.2 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 34 protein, 1 Fat, 156 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 70 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 7g Carbs, 11g Fat/Calories: 222
*************************************************
3 Tonalins CLA's (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30 calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =204g Protein, 91g Carbs, 73g Fat - Calories: 1541
***********************************
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:
*********************
Workout: CHEST/ABS

CHEST:
Machine-Universal/Bench Press:
12/90lbs, 8/70lbs, 8/50lbs.

Pec Deck/Flyes:
12/45lbs, 8/60lbs,(4/75lbs+4/60lbs)

Supersets (0:min rest between sets)
Db Chest Press:
8/20lb,8/20lb,8/20lb.
Olympic Bar Chest Press:
8/Bar,8/Bar,(6/Bar+20lb=65lbs + 6/Bar (Drop-set)

Standing Cable Crossover/"Hug" Flyes:
(palms to floor, arms chin high - thumb to thumb on press)
12/30lbs, 8/30lb, 8/30lb.

ABS:
Machine Abs: 8/50 lbs, 8/60 lbs, 8/70 lbs.

Regular Cardio: None

Jenny · 04-15-2003, 12:58 AM

Wow Bladezz!! Awesome work!

doing great! See any results yet?

,
Jenny

04-03-2003, 02:12 PM	#121
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com DAILY MEAL: 04/02/2003: WEDNESDAY - Cal: 1467 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 /8:00am: 1/2 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 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 TBS Flax Oil (0g carbs, 0 Protein, 7g Fat, 60 calories) ½ cup spinach leaves (0g carbs, 0 Protein, 0g Fat, 5 calories) .10 TSP. Cayenne pepper (0g carbs, 0 Protein, 0g Fat, 0 calories) 1/4 cup fresh red peppers (2g carbs, 0 Protein, 0g Fat, 9 calories) =31g Protein , 2g Carbs, 12g Fat/Calories: 254 Meal #4 /4:00p: 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) 1 fresh nectarine (16g carbs, 1 Protein, 1g Fat, 67 calories) =34g Protein, 18 Carbs, 12 Fat/Calories: 313 Meal #5 /7:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1 Egg Whole (boiled) (0g carbs, 6 Protein, 5g Fat, 68 calories) 6 Egg Whites (boiled) (2g carbs, 21 Protein, 0g Fat, 99 calories) ½ TBLSP. Real Mayonnaise (0g carbs, 0 Protein, 5g Fat, 49 calories) 1 slice Whole Wheat Bread (12g carbs, 2 Protein, 1g Fat, 68 calories) =29g Protein , 14g Carbs, 11g Fat/Calories: 284 WORKOUT: NONE Water 32 oz. *********************************************** 3 Tonalins CLA’s (total count for day) 3g Fat=30cal. (0g carb, 3g Fat, 30calories) = 0g Protein, 0gCarbs, 3 Fat/Calories: 30 ************************************** TOTALS: =161 Protein, 65 Carbs, 60g Fat - Calories: 1467 ******************************* 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) ****************
	*"Turn your head before you hit the concrete"* **** Bladezz ****

04-04-2003, 12:41 PM	#122
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 04/03/2003: Thursday - Cal: 1685 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 /8:00am: 1/2 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 #2 /11:00am: 5 oz. Tuna (canned-water packed) (0g carbs, 36 Protein, 1g Fat, 164 calories) 1 TBS Mayonnaise (0g carbs, 0 Protein, 11g Fat, 99 calories) 1 cup Spinach leaves (1g carbs, 1 Protein, 0g Fat, 10 calories) .10 TSP. Cayenne pepper (0g carbs, 0 Protein, 0g Fat, 0 calories) =37g Protein, 1g Carbs, 12g Fat/Calories: 273 Meal #3 /2:00p: 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 water 32oz. Meal #4 /4:30p: 5 oz. Tuna (canned-water packed) (0g carbs, 36 Protein, 1g Fat, 164 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 84 calories) .10 TSP. Cayenne pepper (0g carbs, 0 Protein, 0g Fat, 0 calories) =36g Protein, 0g Carbs, 11g Fat/Calories: 248 Meal #5 /7:00p: 1 Egg Whole (boiled) (0g carbs, 6 Protein, 5g Fat, 68 calories) 8 Egg Whites (boiled) (3g carbs, 28 Protein, 0g Fat, 131 calories) ½ TBLSP. Real Mayonnaise (0g carbs, 0 Protein, 5g Fat, 49 calories) =34g Protein , 3g Carbs, 10g Fat/Calories: 248 WORKOUT: NONE Water 32 oz. Meal #6 /9:00p: 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 *********************************************** 3 Tonalins CLA’s (total count for day) 3g Fat=30cal. (0g carb, 3g Fat, 30calories) = 0g Protein, 0gCarbs, 3 Fat/Calories: 30 ************************************** TOTALS: =207 Protein, 37 Carbs, 69g Fat - Calories: 1685 ******************************* Daily Supplement Program: ******************* Multi Vitamin 3-Tonalin CLA NO BCAA'S – NEED TO GET SOME, CUT! 2 Antioxidants in A.M. and only AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) ****************
	*"Turn your head before you hit the concrete"* **** Bladezz ****

04-05-2003, 03:47 PM	#123
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1	1 fresh nectarine 1 slice Whole Wheat Bread These aren't clean eating!!!!
	Essence EFA

04-05-2003, 07:45 PM	#124
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	I got it from the Sticky??? crap....
	*"Turn your head before you hit the concrete"* **** Bladezz ****

04-08-2003, 04:02 PM	#125
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 04/04/2003: Friday - Cal: 1661 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: 1/2 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 #2 /10:30am: 5 oz. Tuna (canned-water packed) (0g carbs, 36 Protein, 1g Fat, 164 calories) 1 TBS Mayonnaise (0g carbs, 0 Protein, 11g Fat, 99 calories) 1 cup Spinach leaves (1g carbs, 1 Protein, 0g Fat, 10 calories) .10 TSP. Cayenne pepper (0g carbs, 0 Protein, 0g Fat, 0 calories) =37g Protein, 1g Carbs, 12g Fat/Calories: 273 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 water 32oz. Meal #4 /4:30p: 1 Egg Whole (boiled) (0g carbs, 6 Protein, 5g Fat, 68 calories) 8 Egg Whites (boiled) (3g carbs, 28 Protein, 0g Fat, 131 calories) ½ TBLSP. Real Mayonnaise (0g carbs, 0 Protein, 5g Fat, 49 calories) =34g Protein , 3g Carbs, 10g Fat/Calories: 248 Meal #5 /7:00p: 4 oz. Pork cutlet(plain) (0g carbs, 31 Protein, 13g Fat, 252 calories) .10 TSP. Cayenne pepper (0g carbs, 0 Protein, 0g Fat, 0 calories) 1 cup mixed steamed veggies (12g carbs, 3 Protein, 0g Fat, 10 calories) =34g Protein, 12g Carbs, 13g Fat/Calories: 262 WORKOUT: NONE Water 32 oz. Meal #6 /9:00p: 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) 1/2 cup frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) =33g Protein, 5 Carbs, 11 Fat/Calories: 262 *********************************************** 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, 52g Carbs, 71g Fat - Calories: 1661 ******************************* Daily Supplement Program: ******************* Multi Vitamin 3-Tonalin CLA NO BCAA'S – NEED TO GET SOME, CUT! 2 Antioxidants in A.M. and only AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) ****************
	*"Turn your head before you hit the concrete"* **** Bladezz ****

04-08-2003, 04:35 PM	#126
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 04/05/2003: Saturday - Cal: 1814 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 /9:00am: 8 EGG Whites (scrambled) (3g carbs, 28g protein, 0 Fat, 131 calories) 1 EGG Yolk (0 carbs, 3 protein, 5 Fat, 61 calories) 1 TBS Heavy Cream (0g carbs, 0 Protein, 5g Fat, 47 calories) =31g Protein, 3g Carbs, 10g Fat/Calories: 239 water 32oz. Meal #2 /12:00am: 1/2 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 TBS Heavy Cream (0g carbs, 0 Protein, 5g Fat, 47 calories) =34g Protein, 27 Carbs, 9 Fat/Calories: 333 Meal #3 /3:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1 cup Tuna (water packed) (0g carbs, 35 Protein, 1g Fat, 160 calories) 1 TBLSP. Real Mayonnaise (0g carbs, 0 Protein, 11g Fat, 99 calories) =35g Protein , 0g Carbs, 12g Fat/Calories: 259 WORKOUT: 4:00p-5:30p LEGZZ/CALVES Water 32 oz. Meal #4 /6:00p: 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) 1 fresh nectarine (16g carbs, 1 Protein, 1g Fat, 67 calories) 2 tsp. Creatine/Taurine/Inulin/Glutamine (0g carbs, 0 Protein, 0g Fat, 20 calories) =34g Protein, 18 Carbs, 12 Fat/Calories: 333 Meal #5 /9:00p: 1- Doctor's Choice for Women "Multi Vitamin" 4OZ. Chicken Braest (plain-steamed) (0g carbs, 29 Protein, 4g Fat, 163 calories) 1 cup frozen veggies (mixed) (12g carbs, 3 Protein, 0g Fat, 55 calories) 1 slice chedder cheese (shredded) (1g carbs, 5 Protein, 7g Fat, 86 calories) =37g Protein , 13g Carbs, 11g Fat/Calories: 304 WATER 32OZ. Meal #6 /10:30pm: 1/2 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 *********************************************** 3 Tonalins CLA’s (total count for day) 3g Fat=30cal. (0g carb, 3g Fat, 30calories) = 0g Protein, 0gCarbs, 3 Fat/Calories: 30 ************************************** TOTALS: =205 Protein, 90 Carbs, 64g Fat - Calories: 1814 ******************************* 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: ************** WORKOUT - Bladezz: LEGZZ - Saturday 04/05/2003 WORKOUT: LEGS / CALVES Week 2 (change routine week4or5) LIFT HEAVY! w/0:min.rests...no warmup SETS stretch at home ************ Hip Abduction: Machine-Outer Thighs 12/55lbs,12/60lbs,12/65lbs Hip Adduction: Machine-Inner Thighs 12/50lbs,12/60lbs,12/70lbs Machine- Lying Leg Press 12/95lb,12/115lb,(6/115+6/95lb) Machine-Calves 12/20lbs,12/40lbs,12/40lbs Machine- Lying Ham 12/40lb,12/60lb,(6/60+4/45lb) Machine- Seated Ham 12/65lb,12/72.5lb,12/72.5lb Seated Leg Press/deep 12/140lb,12/140lb,12/160lb (deep squat press, legs together, toes over tip of plate) 45 Degree Leg Press 12/100lb,12/100lb,(4/200lb+4/100lb) (legs about shoulder width apart) NOT DONE (leggzzz BURNING!!): Single Leg Squats-NW 10reps,10reps,10reps/Right Single Leg Squats-NW 10reps,10reps,10reps/Left *NW=No weights
	*"Turn your head before you hit the concrete"* **** Bladezz ****

04-09-2003, 11:58 AM	#127
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 04/06/2003: Sunday - Cal: 1343 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 /8:45am: 1/2 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) 2 TBS Heavy Cream (0g carbs, 0 Protein, 10g Fat, 94 calories) =34g Protein, 29 Carbs, 14 Fat/Calories: 380 water 32oz. Meal #2 /12:00am: 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, 90 calories) =33g Protein, 2g Carbs, 11 Fat/Calories: 246 Meal #3 /3:30p: 1- Doctor's Choice for Women "Multi Vitamin" 4oz. Chicken breast (steamed) (0g carbs, 29 Protein, 4g Fat, 163 calories) 1 cup Spinach leaves (1g carbs, 1 Protein, 0g Fat, 7 calories) 1 TBLSP Italian Dressing (1g carbs, 0 Protein, 7g Fat, 69 calories) =30g Protein , 2g Carbs, 11g Fat/Calories: 239 WORKOUT: NONE Meal #4 /6:00p: 1 Egg Whole (boiled) (0g carbs, 6 Protein, 5g Fat, 68 calories) 8 Egg Whites (boiled) (3g carbs, 28 Protein, 0g Fat, 131 calories) ½ TBLSP. Real Mayonnaise (0g carbs, 0 Protein, 5g Fat, 49 calories) =34g Protein , 3g Carbs, 10g Fat/Calories: 248 Meal #5 /9:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1 Scoop Op. Nutrition/Pro-Complex (2 carbs, 28 protein, 1 Fat, 130 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 70 calories) =28g Protein, 2g Carbs, 11g Fat/Calories: 200 *********************************************** 3 Tonalins CLA's (total count for day) 3g Fat=30cal. (0g carb, 3g Fat, 30calories) = 0g Protein, 0gCarbs, 3 Fat/Calories: 30 ************************************** TOTALS: =159 Protein, 38 Carbs, 60g Fat - Calories: 1343 ******************************* 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) ****************
	*"Turn your head before you hit the concrete"* **** Bladezz ****

04-09-2003, 12:14 PM	#128
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 04/07/2003: Monday - Cal: 1675 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 /8:00am: 1/2 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) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 84 calories) =34g Protein, 29 Carbs, 14 Fat/Calories: 370 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, 90 calories) 1/2 cup mixed frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) =33g Protein, 7g Carbs, 11 Fat/Calories: 268 Meal #3 /2:00p: 1- Doctor's Choice for Women "Multi Vitamin" 5 oz. Tuna (water packed-drained) (0g carbs, 36 Protein, 1g Fat, 164 calories) 1 cup Spinach leaves (1g carbs, 1 Protein, 0g Fat, 7 calories) 1 TBLSP Mayonnaise (0g carbs, 0 Protein, 11g Fat, 99 calories) .10 tsp Cayenne Pepper (1g carbs, 0 Protein, 0g Fat, 0 calories) =37g Protein, 2g Carbs, 11g Fat/Calories: 270 WORKOUT: NONE Meal #4 /4:30p: 4oz. Pork Cutlet (lean-fire w/PAM & Mrs. Dash) (0g carbs, 31g Protein, 13g Fat, 252 calories) =31g Protein , 0g Carbs, 13g Fat/Calories: 252 Meal #5 /7:00p: 5 oz. Tuna (water packed-drained) (0g carbs, 36 Protein, 1g Fat, 164 calories) 1 TBLSP Mayonnaise (0g carbs, 0 Protein, 11g Fat, 99 calories) .10 tsp Cayenne Pepper (1g carbs, 0 Protein, 0g Fat, 0 calories) =36g Protein, 1g Carbs, 12g Fat/Calories: 263 water 32oz. Meal #6 /10:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1.2 Scoop Op. Nutrition/Pro-Complex (2 carbs, 34 protein, 1 Fat, 130 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 70 calories) 1/2 cup mixed frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) =34g Protein, 7g Carbs, 11g Fat/Calories: 222 *********************************************** 3 Tonalins CLA's (total count for day) 3g Fat=30cal. (0g carb, 3g Fat, 30calories) = 0g Protein, 0gCarbs, 3 Fat/Calories: 30 ************************************** TOTALS: =205 Protein, 46 Carbs, 75g Fat - Calories: 1675 ******************************* 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) ****************
	*"Turn your head before you hit the concrete"* **** Bladezz ****

04-09-2003, 12:33 PM	#129
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 04/08/2003: Tuesday - Cal: 1578 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 /8:00am: 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, 90 calories) 1/2 cup mixed frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) =33g Protein, 7g Carbs, 11 Fat/Calories: 268 water 32oz. Meal #2 /11:00am: 4oz. Chicken breast (steamed) (0g carbs, 29 Protein, 4g Fat, 163 calories) 1 cup Spinach leaves (1g carbs, 1 Protein, 0g Fat, 7 calories) 1 TBLSP Italian Dressing (1g carbs, 0 Protein, 7g Fat, 69 calories) =30g Protein, 2g Carbs, 11g Fat/Calories: 239 Meal #3 /1:30p: 1- Doctor's Choice for Women "Multi Vitamin" 5 oz. Tuna (water packed-drained) (0g carbs, 36 Protein, 1g Fat, 164 calories) 1 cup Spinach leaves (1g carbs, 1 Protein, 0g Fat, 7 calories) 1 TBLSP Mayonnaise (0g carbs, 0 Protein, 11g Fat, 99 calories) .10 tsp Cayenne Pepper (1g carbs, 0 Protein, 0g Fat, 0 calories) =37g Protein, 2g Carbs, 11g Fat/Calories: 270 Meal #4 /4:30p: 1.2 Scoop Op. Nutrition/Pro-Complex (2 carbs, 34 protein, 1 Fat, 130 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 70 calories) 1/2 cup mixed frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) =34g Protein, 7g Carbs, 11g Fat/Calories: 222 Meal #5 /7:00p: 4oz. Chicken breast (steamed) (0g carbs, 29 Protein, 4g Fat, 163 calories) 1 cup mixed green veggies (12g carbs, 3 Protein, 0g Fat, 55 calories) 1 TBLSP Italian Dressing (1g carbs, 0 Protein, 7g Fat, 69 calories) =31g Protein, 13g Carbs, 11g Fat/Calories: 287 (BEFORE: Creatine/Glutamine/Inulin/Taurine)20cal. WORKOUT: ARMS/DELTS - Cardio water 32oz. (AFTER: Creatine/Glutamine/Inulin/Taurine)20cal. Meal #6 /10:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1.2 Scoop Op. Nutrition/Pro-Complex (2 carbs, 34 protein, 1 Fat, 130 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 70 calories) 1/2 cup mixed frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) =34g Protein, 7g Carbs, 11g Fat/Calories: 222 *********************************************** 3 Tonalins CLA's (total count for day) 3g Fat=30cal. (0g carb, 3g Fat, 30calories) = 0g Protein, 0gCarbs, 3 Fat/Calories: 30 ************************************** TOTALS: =199g Protein, 40g Carbs, 69g Fat - Calories: 1578 ******************************* 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: ************** Workout: Arms/Delts/Cardio - 04/08/2003 Superset Bi's/Tri's (0:min rest between sets) Seated Hammer Curls:12/15lb,12/15lb,12/15lb Cable-Tricep Pulldowns: 12/40lb,12/40lb,8/40lb, Standing Bicep Curls Db: 12/15lb,12/15lb,12/15lb) Tricep Kickbacks Db: 12/15lb,12/15lb,12/15lb. Lying Hammer/Bench: 12/15lb, 12/15lb., 12/15lb. Delts/Shouders: (0:min rest between sets) Db Front Lat./Raise: 12/12lb,12/12lb,12/12lb. Db Side L-Lateral Raise: 8/12lb,8/12lb,8/20lb (start palms facing Db upright chest shrug up palms down) or Side Lateral Raise (like flying elbows bent alittle) Shoulder Shrugs: 12/20lbs,8/20lb,8/20lbs. Arnold/30 Degree Bench: 12/15lb,12/15lb,12/15lb. (palms in-face/twist on going up)) Pec Deck/Reverse Flyes: 12/40lbs, 12/45lbs, 12/30lbs (Seat7) Cardio HIIT: Lifecycle 9500/Level 12/20Min. 250 calories *****************
	*"Turn your head before you hit the concrete"* **** Bladezz ****

04-10-2003, 10:07 AM	#130
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 04/09/2003: Wednesday - Cal: 1562 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 /8:00am: 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, 90 calories) 1/2 cup mixed frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) =33g Protein, 7g Carbs, 11 Fat/Calories: 268 water 32oz. Meal #2 /11:00am: 4oz. Chicken breast (steamed) (0g carbs, 29 Protein, 4g Fat, 163 calories) 1 cup Spinach leaves (1g carbs, 1 Protein, 0g Fat, 7 calories) 1 TBLSP Italian Dressing (1g carbs, 0 Protein, 7g Fat, 69 calories) =30g Protein, 2g Carbs, 11g Fat/Calories: 239 Meal #3 /2:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1.2 Scoop Op. Nutrition/Pro-Complex (2 carbs, 34 protein, 1 Fat, 130 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 70 calories) 1/2 cup mixed frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) =34g Protein, 7g Carbs, 11g Fat/Calories: 222 Meal #4 /4:30p: 1 Scoop Op. Nutrition/Pro-Complex (2 carbs, 28 protein, 1 Fat, 130 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 70 calories) 1/2 cup mixed frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) 8 oz. Yogurt (sugar-free) (16g carbs, 9 Protein, 0g Fat, 98 calories) .10 cup Fiber One (sprinkled) (5g carbs, 1 Protein, 0g Fat, 12 calories) =38g Protein, 12g Carbs, 11g Fat/Calories: 332 Meal #5 /7:00p: 4oz. Chicken breast (steamed) (0g carbs, 29 Protein, 4g Fat, 163 calories) 1 slice Chedder Cheese (1g carbs, 5 Protein, 7g Fat, 86 calories) =34g Protein, 1g Carbs, 11g Fat/Calories: 249 WORKOUT: NONE water 32oz. Meal #6 /10:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1.2 Scoop Op. Nutrition/Pro-Complex (2 carbs, 34 protein, 1 Fat, 130 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 70 calories) 1/2 cup mixed frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) =34g Protein, 7g Carbs, 11g Fat/Calories: 222 *********************************************** 3 Tonalins CLA's (total count for day) 3g Fat=30cal. (0g carb, 3g Fat, 30 calories) = 0g Protein, 0gCarbs, 3 Fat/Calories: 30 ************************************** TOTALS: =203g Protein, 36g Carbs, 69g Fat - Calories: 1562 ******************************* 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) ****************
	*"Turn your head before you hit the concrete"* **** Bladezz ****

04-11-2003, 09:04 AM	#132
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	I find that I am getting a negative feeling about all this, feeling down lately...what do you do in this situation, anything? Is it normal to go through downs like this? Also, yes "I know" the yogurt is a bad thing.. I did not have anything left (protein) and my tuna (someone ate it!) was gone at work.
	*"Turn your head before you hit the concrete"* **** Bladezz ****

04-11-2003, 09:10 AM	#133
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1	It depends - you really need to be eating more carbs though. You are not getting enough. Try adding more oats, sweet potatoes, or brown rice, that may help cuz you are WAYYYY too low
	Essence EFA

04-11-2003, 09:57 AM	#134
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 04/10/2003: Thursday - Cal: 1691 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 /9:00am: 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, 90 calories) 1/2 cup mixed frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) =33g Protein, 7g Carbs, 11 Fat/Calories: 268 water 32oz. Meal #2 /12:00p: 4oz. Chicken breast (steamed) (0g carbs, 29 Protein, 4g Fat, 163 calories) 1 cup Spinach leaves (1g carbs, 1 Protein, 0g Fat, 7 calories) 1 TBLSP Italian Dressing (1g carbs, 0 Protein, 7g Fat, 69 calories) .10 tsp Cayenne Pepper (0g carbs, 0 Protein, 0g Fat, 0 calories) =30g Protein, 2g Carbs, 11g Fat/Calories: 239 Meal #3 /2:30p: 1- Doctor's Choice for Women "Multi Vitamin" 1.2 Scoop Op. Nutrition/Pro-Complex (2 carbs, 34 protein, 1 Fat, 130 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 70 calories) 1/2 cup mixed frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) =34g Protein, 7g Carbs, 11g Fat/Calories: 222 Meal #4 /5:00p: 8 Egg Whites (boiled) (3 carbs, 28 protein, 0 Fat, 131 calories) 1/2 Egg Yolk (0g carbs, 1 Protein, 3g Fat, 30 calories) 3/4 TBLSP Mayonnaise (0g carbs, 0 Protein, 8g Fat, 74 calories) =29g Protein, 3g Carbs, 11g Fat/Calories: 235 Meal #5 /8:00p: 4oz. Chicken breast (steamed) (0g carbs, 29 Protein, 4g Fat, 163 calories) 1 slice Chedder Cheese (1g carbs, 5 Protein, 7g Fat, 86 calories) =34g Protein, 1g Carbs, 11g Fat/Calories: 249 WORKOUT: NONE water 32oz. Meal #6 /10:30p: 1- Doctor's Choice for Women "Multi Vitamin" 1.2 Scoop Op. Nutrition/Pro-Complex (2 carbs, 34 protein, 1 Fat, 156 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 70 calories) 1/2 cup mixed frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) =34g Protein, 7g Carbs, 11g Fat/Calories: 222 *********************************************** 3 Tonalins CLA's (total count for day) 3g Fat=30cal. (0g carb, 3g Fat, 30 calories) = 0g Protein, 0gCarbs, 3 Fat/Calories: 30 ************************************** TOTALS: =205g Protein, 27g Carbs, 69g Fat - Calories: 1691 ******************************* 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) *********************
	*"Turn your head before you hit the concrete"* **** Bladezz ****

04-12-2003, 09:08 AM	#135
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1	Where are the carbs? You are only harming yourself staying at this low carb count without any carb ups.
	Essence EFA

04-12-2003, 09:24 AM	#136
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	I am, I had some brown rice yesterday. I do usually eat more of them on the weekend. I guess I will have to get my body used to more. Is that a better thing to do than wait till the weeknd? I kinda got used to the pattern I guess, psych thing - keeps me on track. And I always eat more of them on hard workout days
	*"Turn your head before you hit the concrete"* **** Bladezz ****

04-12-2003, 09:51 AM	#137
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1	Meal 1: 35P, 25C, 12F Meal 2: 35P, 5C, 12F (berries) Meal 3: 35P, 25C, 12F Meal 4: 35P, 5C, 12F (berries) Meal 5: 35P, 10C, 12F Meal 6: 35P, 0C, 12F 210 P 70 C 72 F ........ 1768 This is the plan that was originally designed for you. You really need to stick to this for 4-6 week and eat clean before we make any adjustments. Its hard to tell if a plan is working for you until you try it.
	Essence EFA

04-14-2003, 03:32 PM	#138
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 04/11/2003: Friday - Cal: 1535 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 /8:00am: 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, 90 calories) 1/2 cup mixed frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) =33g Protein, 7g Carbs, 11 Fat/Calories: 268 water 32oz. Meal #2 /12:00p: 3/4 cup Tuna (water packed) (0g carbs, 29 Protein, 1g Fat, 134 calories) 1 cup Spinach leaves (1g carbs, 1 Protein, 0g Fat, 7 calories) 1 TBLSP Mayonnaise (1g carbs, 0 Protein, 11g Fat, 99 calories) .10 tsp Cayenne Pepper (0g carbs, 0 Protein, 0g Fat, 0 calories) 1/4 cucumber (raw) (1g carbs, 0 Protein, 0g Fat, 4 calories) =30g Protein, 3g Carbs, 12g Fat/Calories: 244 Meal #3 /2:30p: 1- Doctor's Choice for Women "Multi Vitamin" 4oz Chicken breast (steamed) (2 carbs, 29 protein, 4 Fat, 163 calories) 1 oz. Mozzarella Cheese (1 carbs, 8 protein, 5 Fat, 79 calories) =37g Protein, 3g Carbs, 9g Fat/Calories: 209 Meal #4 /5:00p: 1.2 Scoop Op. Nutrition/Pro-Complex (2 carbs, 34 protein, 1 Fat, 130 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 70 calories) 1/2 cup mixed frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) =34g Protein, 7g Carbs, 11g Fat/Calories: 222 Meal #5 /8:00p: 1 cup Tuna (water packed) (0g carbs, 29 Protein, 1g Fat, 134 calories) 1 TBLSP Mayonnaise (1g carbs, 0 Protein, 11g Fat, 99 calories) 1/2 cup Brown Rice (plain) (22g carbs, 2 Protein, 1g Fat, 107 calories) =31g Protein, 23g Carbs, 13g Fat/Calories: 340 WORKOUT: NONE Meal #6 /10:30p: 1- Doctor's Choice for Women "Multi Vitamin" 1.2 Scoop Op. Nutrition/Pro-Complex (2 carbs, 34 protein, 1 Fat, 156 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 70 calories) 1/2 cup mixed frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) =34g Protein, 7g Carbs, 11g Fat/Calories: 222 *********************************************** 3 Tonalins CLA's (total count for day) 3g Fat=30cal. (0g carb, 3g Fat, 30 calories) = 0g Protein, 0gCarbs, 3 Fat/Calories: 30 ************************************** TOTALS: =199g Protein, 50g Carbs, 70g Fat - Calories: 1535 ******************************* 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) *********************
	*"Turn your head before you hit the concrete"* **** Bladezz ****

04-14-2003, 03:54 PM	#139
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 04/12/2003: Saturday - Cal: 1541 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 /8:00am: 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, 90 calories) 1/2 cup mixed frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) =33g Protein, 7g Carbs, 11 Fat/Calories: 268 water 32oz. Meal #2 /11:00a: 3/4 cup Tuna (water packed) (0g carbs, 29 Protein, 1g Fat, 134 calories) 1 cup Spinach leaves (1g carbs, 1 Protein, 0g Fat, 7 calories) 1 TBLSP Mayonnaise (1g carbs, 0 Protein, 11g Fat, 99 calories) .10 tsp Cayenne Pepper (0g carbs, 0 Protein, 0g Fat, 0 calories) =30g Protein, 2g Carbs, 12g Fat/Calories: 240 Meal #3 /2:00p: 1- Doctor's Choice for Women "Multi Vitamin" 3/4 cup Tuna (water packed) (0g carbs, 29 Protein, 1g Fat, 134 calories) 1 cup Spinach leaves (1g carbs, 1 Protein, 0g Fat, 7 calories) .5 TBLSP Mayonnaise (0g carbs, 0 Protein, 5g Fat, 45 calories) 1 oz. Mozzarella Cheese (1 carbs, 8 protein, 5 Fat, 79 calories) 1/2 cup Brown Rice (plain) (22g carbs, 2 Protein, 1g Fat, 107 calories) =40g Protein, 24g Carbs, 12g Fat/Calories: 372 WORKOUT: CHEST/Abs 3:45p-4:50p water 32oz. Meal #4 /5:00p: 3/4 cup Tuna (water packed) (0g carbs, 29 Protein, 1g Fat, 134 calories) .5 TBLSP Mayonnaise (0g carbs, 0 Protein, 5g Fat, 45 calories) 1/2 cup Sweet Potato (w/butter buds) (22g carbs, 2 Protein, 1g Fat, 104 calories) 1 oz. Mozzarella Cheese (1 carbs, 8 protein, 5 Fat, 79 calories) =39g Protein, 23g Carbs, 12g Fat/Calories: 362 Meal #5 /8:00p: 3 oz. Pork chop (lean) (0g carbs, 23 Protein, 10g Fat, 189 calories) 1 small tomato (4g carbs, 1 Protein, 0g Fat, 19 calories) 1/2 cup 2% Milk (6g carbs, 4 Protein, 2g Fat, 61 calories) =28g Protein, 28g Carbs, 12g Fat/Calories: 269 Meal #6 /10:30p: 1- Doctor's Choice for Women "Multi Vitamin" 1.2 Scoop Op. Nutrition/Pro-Complex (2 carbs, 34 protein, 1 Fat, 156 calories) 3/4 TBS Flax Oil (0g carbs, 0 Protein, 10g Fat, 70 calories) 1/2 cup mixed frozen Berries (5g carbs, 0 Protein, 0g Fat, 22 calories) =34g Protein, 7g Carbs, 11g Fat/Calories: 222 *********************************************** 3 Tonalins CLA's (total count for day) 3g Fat=30cal. (0g carb, 3g Fat, 30 calories) = 0g Protein, 0gCarbs, 3 Fat/Calories: 30 ************************************** TOTALS: =204g Protein, 91g Carbs, 73g Fat - Calories: 1541 ******************************* 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: ******************* Workout: CHEST/ABS CHEST: Machine-Universal/Bench Press: 12/90lbs, 8/70lbs, 8/50lbs. Pec Deck/Flyes: 12/45lbs, 8/60lbs,(4/75lbs+4/60lbs) Supersets (0:min rest between sets) Db Chest Press: 8/20lb,8/20lb,8/20lb. Olympic Bar Chest Press: 8/Bar,8/Bar,(6/Bar+20lb=65lbs + 6/Bar (Drop-set) Standing Cable Crossover/"Hug" Flyes: (palms to floor, arms chin high - thumb to thumb on press) 12/30lbs, 8/30lb, 8/30lb. ABS: Machine Abs: 8/50 lbs, 8/60 lbs, 8/70 lbs. Regular Cardio: None
	*"Turn your head before you hit the concrete"* **** Bladezz ****

04-15-2003, 12:58 AM	#140
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Wow Bladezz!! Awesome work! doing great! See any results yet? , Jenny