Fit Freak

I like the taste...only 7 cals per Tbsp and I prefer to add a more filling fat source like nuts or natty PB to the meal...makes me feel like I'm eating more...did I mention I have a huge appetite...haha

Honestly...the FF dressing has virtually no sugar in it...it's Italian. I mix it with a little Parmasen Cheese together with the tuna...it's the only way I like eating tuna...w/o it...NO TUNA 4 FF!

Yeah...the cottage cheese...I know...but I love it.....and at 500g each serving with some PB...lots of protein...which I think is very important late at night.

Good to see ya stopping by again.....

Searching for the right balance...

Fit Freak

Damn...leaving for Halifax today...going to be gone all day so it looks like I'll be eating a lot of tuna and green beans today with PB for fat. It's quick and easy to carry along.....gonna be crappy for variety today

Searching for the right balance...

Jodi

What about shakes w/ flax

Essence EFA

Fit Freak

I could but I find they just don't fill me up enough....

Searching for the right balance...

Fit Freak

Todays Meals:

M1 - 2 Cups Cottage Cheese (FF) / 1Tbsp PB / 2Tbsp Cocoa
M2 - Tuna / 1Tbsp PB / 1 Cup Green Beans
M3 - Tuna / 1Tbsp PB / 1.5 Cups Green Beans
M4 - 2 Cups Cottage Cheese (FF) / 1Tbsp PB / 2Tbsp Cocoa
M5 - 8 Egg Whites / 1 Cup Oatmeal (dry measure) / 2Tbsp Salsa
M6 - 12 Egg Whites / 2Tbsp PB / 1Cup Green Beans

Totals:

Protein - 290
Carbs - 145
Fat - 76
Cals - 2445

Searching for the right balance...

Fit Freak

Today's Training:

Chest (Used mainly Hammer Strength today for a break from BB and DB work):

Flat Hammer Press (weight listed is total weight added to hammer machines)
180x15 / 225x15 / 270x12 / 295x8 / 295x8

Wide Grip Hammer Press
270x12 / 295x10 / 315x8

Incline Hammer Press
180x10 / 180x10 / 180x12

Peck Deck
110x15 / 130x12 / 150x8 / 150x6drop...100x6drop...70x6

Cable Crossover
20x15 / 25x15 / 30x12 / 35x10

Dips
BWx20 / BWx15

Very good pump today but vascularity in my arms took a while to come out....must be the reduction in carbs since I'm used to double what I had today

Cardio was done this morning along with abs on an empty stomach...15 minutes Bike and 15 minutes Eliptical

Abs (3 sets each with 10 sec rest b/w sets):
Hanging Knee Raise
Rope Crunch
Knee-ins
Decline Crunch

15-20 reps per set

Searching for the right balance...

Jodi

Where's the Omega 3's?

Essence EFA

Fit Freak

I know...needed some flax yesterday...I'll be better today...

Oh yeah...starving in the middle of the night last night so I had a can of tuna at 3am....

I hate this ...I always get hungry in the middle of the night....

Searching for the right balance...

Jodi

Try increasing your fat and protein. How soon before bedtime are you eating?

Essence EFA

Fit Freak

Jodi...I usually eat high protein/fat right before bed...yet I still get hungry??

Today's Workout:

Squats:
135x20 / 225x15 / 275x15 / 315x12 / 335x10 / 365x8

Smith Squats (Narrow Stance):
225x15 / 275x15 / 315x12 / 365x8

Sissy Squats:
BWx12 / BW+25x12 / BW+35x8

Single Leg Leg Extensions:
150x12 / 150x12 / 200x10

SLDL:
135x15 / 225x12 / 225x12

Lying Leg Curls:
100x12 / 110x12 / 120x8

Cardio - 15 minutes Bike after workout (I find this helps reduce soreness....gets rid of lactid acid)

Gr8 workout today...felt strong on my squats Would have liked to do a bit more volume on hams but I was too tired from quads

Today's Meals:

M1 - 8 Whites / 1 Cup Oats
M2 - 2 Scoops Protein / 150g Strawberries / 2tsp Flax Oil
M3 - 200g Chicken Breast / 2Cups Green Beans
M4 - 2 Scoops Protein / 150g Strawberries / 2tsp Flax Oil
M5 - 1 Scoop Protein / 100g Strawberries
M6 - 2 Cups Cottage Cheese (FF) / 1Tbsp PB / 2Tbsp Cocoa
M7 - 2 Cups Cottage Cheese (FF) / 1Tbsp PB / 2Tbsp Cocoa / 1.5Cups Green Beans

Totals:
Protein - 335
Carbs - 195
Fat - 65
Calories - 2685

Jodi...I've been trying many things to "cure" the overnight hunger...still a "work in progress" ....

Searching for the right balance...

Malachor

have you tried to drink more water before bed? if anything, getting up and peeing once or twice more isn't as bad as getting hungry.

Fit Freak

That's true...maybe I should give that a try...especially since I get up anyway to go to the bathroom....Gonna give vegies (greens) and fluid a try...see how it works!

Damn...woke up this morning...legs are seriously sore from last nights leg workout I'm trying to decide if a little cardio would do them good or just make them worse I better decide soon......it's 6am....either cardio or back to bed for another hour????????

Searching for the right balance...

Jodi

I've found tuna w/ mayo or a full fat dressing works best for me before bed. Thats why you always see my last meal as tuna w/romaine and a dressing.

I hate getting up in the middle of the night to pee cuz then I'm hungry no matter what. JMO!

Essence EFA

Fit Freak

I think that could be it...I wake up a few times....it could just be a mental thing...being hugry I mean. I'm not a mayo fan but I'm going to try a couple of those new flavors out...maybe I'll like those. I need to get this night-time hunger problem under control.

BTW...decided to opt out of cardio this morning...legs were just too sore and I decided it would be better to let them recover rather than do cardio. I may do a little after my workout tonight...have to wait and see how they feel.

I'm off to Halifax for today/tomorrow so I'll post my meals and training for today tomorrow night

Searching for the right balance...

TimeaJr

Looking awesome! Congrats on your mod status! And I'm with Jodi... that is an amazing amount of cottege cheese. lol. I cannot even imagine. Ewww. But then I hate cottege cheese. Later

"Look in the mirror, and don't be tempted to equate transient domination with either intrinsic superiority or prospects for extended survival."
- Stephen Jay Gould

J'Bo

just thought that i would let you know that i tried the Hot n spicy mayo today by Miracle Whip and Damn is that spicy.....but ohhh soo good with tuna or chicken....mmm....herbed one tomorrow and then tomato and bacon on sat....lol

....and thats my $.02

Fit Freak

Timea...I luv cottage cheese...I add peanut butter (natural) along with a little cocoa and it's pretty good!

J'Bo...thx for the feedback about the Hot n' Spicy Mayo...I'm going to the store tonight and looking fwd togetting some...mmm

Reports for meals and training to come later tonight for Thursday and Friday...and my legs are still killing me from Wednesday.....

Searching for the right balance...

Fit Freak

OK...the last couple days were less than optimal...I was away and had to prettymuch eat out of a bag. I managed to still train though...both days

Cardio Report - still too sore on Thrsday and Friday to even touch cardio...I think I really did a # to my legs on Wednesday

Thursday Meals:

M1 - 2 Cups FF Cottage Cheese / 1T PB / 2T Cocoa
M2 - 2 Cups FF Cottage Cheese / 1T PB / 2T Cocoa
(laziness...and cravings took over
M3 - 150g Chicken Breast / 2 Cups Green Beans
M4 - 150g Chicken Breast / 2 Cups Green Beans / 1T PB
M5 - Tuna / 2T FF Italian Dressing / 1T Parmesan Cheese
M6 - Solid Protein Bar (went to the movies) (30P/28C/5F/280cal)
M7 - Tuna / 2T FF Italian Dressing / 1T Parmesan Cheese / Medium Apple / 2 Cups Green Beans

Shoulders:

Shoulder Press (Universal Machine)
15x200 / 15x260 / 15x300 / 12x360 / 9x400 / 8x400 / 8x400

Reverse Peck Deck
15x120 / 15x150 / 12x180 / 10x180 / 10x180

Lateral Raises
15x20 / 15x20 / 15x25

Single Arm Laterals
15x30 / 12x35 / 10x40 / 8x50 (little cheating)

Cable Front Raises
15x40 / 12x50 / 10x50 (burning like crazy)

Machine Shrugs (behind neck)
20x400 / 15x550 / 15x550 / 12x550 (losing grip...no straps)

Calves

Standing Calf Raise
15x500 (stack) / 15x500 / 15x650 / 15x650 / 12x650

Seated Calf Raise
15x135 / 12x135 / 12x135

Forearms
Flexors - 4 sets of 12-15x195
Extensors - 4 sets of 12-20 x 40-50

Good training session today I thought....energy level stayed up...strong on my presses....nice burn in my foreamrs...and calves felt strong today!

Searching for the right balance...

Fit Freak

Friday's Meals:

M1 - 150g Chicken Breast with Vegies (3-4 Cups) - Onions, Tomato, Mushrooms, and Green Beans with chilli flakes...hot but yummy ?(had to eat cold since on the road)
M2 - Tuna / 2T FF Italian Dressing / 1T Parmasen Cheese / Medium Apple / 1T PB
M3 - Solid Protein Bar (at the movie again (30P/28C/5F/280cals)
M4 - Tuna / 2T FF Italian Dressing / 1T Parmasen Cheese / 2 Cups Green Beans
M5 - 1 Scoop Protein / 150g Strawberries / 2tsp Flax Oil
M6 - 2C 1% Cottage Cheese / 1T PM / 2T Cocoa
M7 - 2C 1% Cottage Cheese / 1T PM / 2T Cocoa (had to get protein content up for the day...late night)
Overnight....150 Canned Chicken / 1T PB...here we go again at night

P - 330
C - 175
F - 70
Cals - 2650

Back:

Lat Pulldowns (very wide grip)
15x140 / 15x140 / 15x160 / 15x160 / 12x180 / 8x200 / 8x200

Seated Row (Close Grip)
15x150 / 160x15 / 12x180 / 10x200

Hammer Pulldowns
15x180 / 12x200 / 10/220

Seated Row (Very Wide Grip)
3 sets @ 12x160

Energy level very very low now....

Behind Neck Pulldowns
15x130 / 12x150 / 15x130

Cable Pullovers
3 sets @ 15x50

I trained in the morning.....out of my routine...good pump but not a lot of energy or strength

Still no cadio...legs still VERY stiff...hurt like hell....a full 48 hours later

Searching for the right balance...

Fit Freak

Saturday Morning...7am

Looking a bit tighter from last weeks cut backs in calories....appear to have lost some fluid retention....obliques showing better....pumps still good....strength still there

This week...starting Sunday or Monday...adding as ECA for a couple weeks (Red Rockets) and also going to cut back more on carbs and cals...going to add more beef/vegies....try to reduce cottage cheese...see how it takes shape.

Searching for the right balance...

Jodi

So with less cottage cheese are there going to be more EFA's?

Did you stop eating oatmeal?

Essence EFA

Fit Freak

NO....just didn't have it the last couple days since I was busy/away...funny you nebtioned it...I just finished a nicely sized bucket of it...

As for the EFA's I'm going to up the pre-workout anount from 2tsp to 1Tbsp...I'm adding some fish oil caps too in the morning with breakfast...and lastly...going to start having some flax meal with one or two meals for the EFXs as well as the soluble fiber.

I know this is an area I need work on....glad you've been noticing

Searching for the right balance...

Malachor

do you put anything into your oatmeal? today is first time i've had oatmeal since who knows when... i know why because it's gross! i just put the oatmeal and water into the microwave.

i hope since you eat so much of it FF that you have some good ideas to make it tasty!

Fit Freak

Saturday's Training:

Chest:

Flat Bench Press
135x15 / 135x15 / 225x15 / 245x12 / 275x9 / 275x8 / 295x5

Flat DB Fly
3 sets @ 70x12

Decline Bench Press
185x15 / 205x12 / 205x10 / 205x8 (started to feel tires...had my pre-workout meal too long before training AND I had to train early today...always weaker in the morning)

Incline DB Fly
3 sets @ 60x15

Peck Deck
3 sets @ 140x10

Cable Crossovers
2 sets @ 15x60

Overall...flat bench was fine...all lifts with no spotter...would have liked to do a couple more reps at 295 (did 5...should be getting 7 here..IMO)

Pump...OK..but definately notice the reduction in carbs and calories...as well as maybe less glycogen from some cardio.

Cardio:

Finally able to some...30 minute incline walk at 3.5-3.8mph at 15% incline (20min) and 10min at 10%

Tomorrow my legs should be fine...I hope!

Abs: (quickie...)

Seated Cable Crunch (used lat pulldown set-up)
3x20 (60lbs)

Hanging Knee Raise
3x20

Ball Crunch
1x20

Searching for the right balance...

J'Bo

Mix dry oatmeal in your pb and it tastes like HEAVEN....mmm.

FF= i just had the helmanns herb sensation mayo....OMG its even better than the spicy one....got to try to bacon and tomato one today...(that sounds so unhealthy but great)

....and thats my $.02

Fit Freak

J'Bo...funny you emntion it...I just bought some bacon and tomato last night...haven't tried it yet....probably tomorrow...maybe later today!

Malachor....I add sugar sustitute to my oatmeal and sometimes some crystal light powder...I don't worry about aspartame in case you were wondering.

Other things...add peanut butter, nuts, dice up fruit, really yummy...adding sugar free yogurt to chilled oatmeal (mmmm), mushed banana, what else....lots of people like cinamin (not for me though)....I think that about sums it up!

So...I add crystal light powder or some sugar substitute.

The above additional ideas will depend on the type of diet you follow and your caloric requirements of course.

Searching for the right balance...

Malachor

thanks, i'll have to try those ideas out!