what happens if I do my best?

**nikegurl** · 05-05-2003, 10:26 AM

still struggling to stick with an eating plan. don't really want to even talk about that.

bodyfat: 21%

weight: 144 lbs
height: 5' 9"

goals - get to and stay at 12-14% bodyfat permanently.
add muscle. legs and shoulders are priorities.

yesterday i switched from 4 day split back to 5. i prefer that.

Sun: chest & abs
Mon: back
Tues: legs
Wed: shoulders & abs
Thurs: arms
Fri & Sat: off

**nikegurl** · 05-05-2003, 10:30 AM

Sunday 5/4 CHEST & Abs

Flat DB Press
10 x 32.5
10 x 40
7 x 42.5 (needed light spot on last one)

Incline Press Machine - dropsets

8 x 90 + 6 x 60
5 x 105 + 7 x 60
6 x 105 + 6 x 60

Flyes - flat
9 x 25
10 x 20
flyes really hurt my shoulder. fiddled with arm placement to try to make it work. then decided not to push the issue.

Cable Crossovers
10 x 40
12 x 30

Abs - Really out of practice with abs. Haven't been doing them and it showed.

Decline Sit Ups
2 sets of 20

Knee Tucks (not sure what to call these. knees come in to chest and then legs stretch out and you lean back?)

1 set 15

Chair Ab Machine

20 reps - 40 lbs

**nikegurl** · 05-05-2003, 10:32 AM

SUNDAY 5/4 eating.

MEAL 1
1 whole egg
3 egg whites
4 oz ground turkey breast
1/2 c. oatmeal

MEAL 2
protein shake (Ultrasize)

MEAL 3
can tuna
2 cups mixed greens
4 oz yam
2 Tbs dressing

MEAL 4
protein shake (Ultrasize)

MEAL 5
5 oz chicken
1 cup cabbage
flax - 2 tsp

**w8lifter** · 05-05-2003, 10:52 AM

**Twin Peak** · 05-05-2003, 10:53 AM

Just remember that your goal, is a long term goal:

"get and stay at..."

**nikegurl** · 05-05-2003, 10:57 AM

TP - you're right. that is exactly what I need to remember!

**lina** · 05-05-2003, 11:01 AM

Hiya NG!

Glad to see you back into swing of things...!

How do you like the UtraSize powder?

**nikegurl** · 05-05-2003, 11:22 AM

I love love love it! I've been putting just enough water to make it like batter and then nuke it for 1 minute, flip over and nuke another 45 seconds or so and it makes a cake of sorts. (bet you knew that)

Thanks for the support. I know nothing will work though if I don't stick to it. I also know I've been saying it for months. But I'm not giving up on it. So here I am again - planning to stick with the eating plan and get where I want to be.

**nikegurl** · 05-05-2003, 11:55 AM

by the way - as i post my workouts here i would really really welcome suggestions and input. i like my leg workout but think i could maybe turn it up a notch on other bodyparts. i don't want to be stuck in a rut.

**Twin Peak** · 05-05-2003, 12:16 PM

Chest workout looks good. You might want to reduce the totally volume (sets) and up the intensity. Train to failure on each set, use drop sets and strips sets on last set of the exerice, etc.

If reducing volume, I'd simply cut the flys, you don't need them, especially if they bother your shoulder.

**Stacey** · 05-05-2003, 02:12 PM

Hey girl! Glad to see you back in the game!!
STAY W/ US THIS TIME

**nikegurl** · 05-05-2003, 03:27 PM

the one thing i've always done is train. that's never stopped.

it's the eating that messes me up and i do know it's the most important part. i'm going to do my best. that's for sure.

i'm sick of the pattern (be "perfect"/mess up/mess up some more/be "perfect" again until I mess up some more)

**Twin Peak** · 05-05-2003, 03:36 PM

Why not consider a more moderate approach, to diet and life. It does not have to be an all or nothing.

**Stacey** · 05-05-2003, 03:48 PM

Thats right ~ what Tp said.. I am NOT super strict.. but I get great results!!!

And I have a cheat every 2 wks..just one cheat meal!

Don't just go from snacking...to eating super clean.. You have to do it gradually...maybe??!

**nikegurl** · 05-05-2003, 04:18 PM

that makes sense - but it just isn't my personality. i'm not as all or nothing with the diet as it sounds. when i'm blowing it it means i ate a piece of bread or a handful of macadamias. it doesn't mean i ate 1/2 gallon of icecream. i don't binge. i just get really mad at myself when i stray from my plan.

i figure i want extreme results so i can't do moderate things to get there. (i may be nuts?)

i don't want to be "in shape". i want to look like a bodbuilder. feels goofy typing that out. but it is my ultimate goal. maybe i can get there if i just look at each day as a chance to get closer to my goal.

and i can't think of going "on" or "off" my program. it has to be just what i do for life.

we'll see...

**Twin Peak** · 05-05-2003, 04:23 PM

This is just a statistical version of my progress over the last 9 weeks. Bear in mind that I am not a newbie and gains don't come easily, you can see that "extreme" results, are indeed possible, while enjoying life as well.

Week….…Wght...Stmch…Arm..BF%..Omron..Pec..Abs..Thi gh...il..Fat….LBM

End Bulk…..234…...42……18…....18.5.....20.3...18…28…….1 6…..20…43.3..190.7
Begin CKD...225…..41.5. ..17.75.....18.5...19.9….18…28….....16….18…41.6..1 83.4
End CKD*....219….39.25…17.75….16.....18.4...14…24……..1 5..…17.....34.9….184.1
---Mini cut (two weeks)---
End Week 1..219….39….….18.……15.4....18.4...14…23……14……17... 33.7…185.3
End Week 2..218….38….….17.75…15.4....18.3...14…23…....14……1 7...33.5…184.5
End Week 3..219.5..38….….17.75…15.1....18.7...14…22…....14… …17...33.1…186.4

* Lasted 6 weeks.

**nikegurl** · 05-05-2003, 04:36 PM

Damn. That's good stuff TP! I'm still learning my body. (That's for sure). I know I want to be stronger and add muscle. I know I also want to be much leaner all the time. I also know that I don't seem to get there when I ease up. Maybe I just need to learn how to do it. A weekly cheat meals seems like too much to me. Maybe a weekly cheat item would be something to consider. (and no - an "item" wouldn't be an entire pie etc)

I'd be more likely to do that when I've made real progress though.

**w8lifter** · 05-05-2003, 05:01 PM

Originally posted by Twin Peak
Why not consider a more moderate approach, to diet and life. It does not have to be an all or nothing.

That's what I was going to suggest.

I'd be more likely to do that when I've made real progress though.

In which case, this wouldn't be it. You have to realize that staying on your diet w/ no cheats for a week is progress! And if looking forward to a cheat will keep you on track, then you should consider it....and if (when) you get to the point where you don't need the promise of a cheat, then that's the next step in your "progression" ....right?

**nikegurl** · 05-05-2003, 05:09 PM

that's true. i have to go from where i'm at right now. 1 clean week would be progress for me.

the beginning is the hardest for me. when i start to see the progress in the mirror it becomes easier for me to keep going.

**w8lifter** · 05-05-2003, 05:27 PM

Good...so take it day by day, week by week, starting from where you are now....find a way to measure your progress until you "see" the changes and it becomes easy....it's not always visual.

**Dr. Pain** · 05-05-2003, 05:45 PM

Hi

**nikegurl** · 05-05-2003, 06:56 PM

Hi DP. Missed you. Been too ashamed to post lately. Hitting the gym hard, getting stronger for the most part but no real luck sticking to any eating plan.

Yesterday was good. Today has been good. I'll just keep going.

**lina** · 05-05-2003, 08:09 PM

Hi NG!
Glad your day was good!

**nikegurl** · 05-06-2003, 02:03 PM

Monday 5/5 Meals - they were exactly the same as Sundays

MEAL 1
1 whole egg
3 egg whites
4 oz ground turkey breast
1/2 c. oatmeal

MEAL 2
protein shake (Ultrasize)

MEAL 3
can tuna
2 cups mixed greens
4 oz yam
2 Tbs dressing

MEAL 4
protein shake (Ultrasize)

MEAL 5
5 oz chicken
1 cup cabbage
flax - 2 tsp

**nikegurl** · 05-06-2003, 02:07 PM

Monday night - BACK

Hammer Strength Pulldown Machine
12 x 35 lb per side
10 x 40
8 x 45
8 x 45

I love this machine. Great stretch. Great contraction. A new favorite for me (never used it before)

DB Row
10 x 30
10 x 35
8 x 40

Hammer Plate Row Machine
1 arm at a time
8 x 35 (each side)
8 x 35

SUPERSET: WG Lat Pulldown + 1 Arm Pulley Row

10 x 80 + 6 x 40
8 x 90 + 6 x 40
8 x 90 + 8 x 30

Legs tonight.

**Stacey** · 05-06-2003, 02:17 PM

HI NG!
Keep up the good work!!!

Thats a good idea - take it one day at a time!

**nikegurl** · 05-07-2003, 11:04 AM

TUESDAY MEALS (same old with a bit of relish added to Meal 5)

MEAL 1
1 whole egg
3 egg whites
4 oz ground turkey breast
1/2 c. oatmeal

MEAL 2
protein shake (Ultrasize)

MEAL 3
can tuna
2 cups mixed greens
4 oz yam
2 Tbs dressing

MEAL 4
protein shake (Ultrasize)

MEAL 5
5 oz chicken
1 cup cabbage
1 tsp dill relish
flax - 2 tsp

I haven't been listing my water. I've gotten at least 5 liters every day so far. I've also been waking up 3 times a night to pee even though I'm drinking the first 4 or 4.5 liters by 5pm. Ohwell.

**nikegurl** · 05-07-2003, 11:11 AM

trained legs last night. very mixed feelings. my legs were pumped and wobbly by the end (that's the good news)

i'm still frustrated though b/c my legs should be WAY stronger than they are. i'm especially unhappy with my squats. starting to wonder if it's partly mental or if it really is that i'm this weak. i'm considering not putting 135 on the bar for a little while and doing more sets at 115? when the squatting went badly i added 3 sets of leg presses.

SQUATS
10 x 95
10 x 115 (had to pause for a minute at the top after rep 7)
5 x 135 (last 2 sucked - not low enough. felt crappy)

LEG PRESS
10 x 135
10 x 180
8 x 200

LEG EXTENSIONS
10 x 90
8 x 90
10 x 90
9 x 80

SLDL
10 x 95
9 x 115
8 x 115

SEATED LEG CURL MACHINE
15 x 75
12 x 90
9 x 105

**sawheet** · 05-07-2003, 12:55 PM

I think your last meal dictated your strengh for the leg w/o, and if you have not done legs in a while squats are a bit sketchy.

**w8lifter** · 05-07-2003, 02:16 PM

Do you have a safety squat machine?

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