10 Weeks Out

shortstuff · 07-27-2003, 09:40 PM

Ok due to a major popularity or some major whoring I am beginning a new journal

As of right now I am at nine weeks and 6 days til the first competition. And on Tuesday at 6:15 I am getting my BF done underwater so I will have a total accurate, more so then the freaking pinch method LOL, reading of where I am at.

So here is my split and I am doing a carb up every 6 days.

Sunday-legs
Monday-Chest, abs and AM 30min cardio
Tuesday-HIIT
Wednesday-Back and abs and 30min am cardio
Thursday-Shoulder, 30 min AM cardio
Friday-Arms, abs 30 min AM cardio
Saturday-HIIT
Sunday-calves and abs 30 min AM cardio
Monday-Chest, abs 30 min AM cardio
Tuesday-HIIT
Wednesday-Back, abs 30 min AM cardio
Thursday-Shoulders 30 min AM cardio
Friday-HIIT and abs
Saturday-Arms and 30 min AM cardio
Sunday-Legs

J'Bo · 07-27-2003, 10:13 PM

Well shorty this is what i suggest for your meals for right now...maybe the trainer will view this and then we can all make some changes. k

Weight days:
(6:00am M-F & 9:00am S-S) Meal one: grapefruit, 6 egg whites, 2 whole eggs
(9:00am M-F) Meal two: 1.5 scoops of protein powder, 1 tbsp hemp or flax, tomato
(12:00pm) Meal three: 5 oz chicken breast, 1/2 cup brown rice, 2 cups of lettuce or spinach
(3:00pm) Meal four: tin of tuna, 1 tsp hemp or flax, cucumbers
TRAIN
(post weights) Meal five: 5 oz red meat or fish, cucumbers
(1.5 hours later) Meal six: 1.5 scoops of protein powder and celery if your really hungry

Cardio days:
(6:00am M-F & 9:00am S-S) Meal one: 1/3 cup of oats, 6 egg whites, 1 whole eggs
(9:00am M-F) Meal two: 1.5 scoops of protein powder, 1 tbsp hemp or flax, tomato
(12:00pm) Meal three: 5 oz turkey, 2 cups of steamed greens
(3:00pm) Meal four: tin of tuna, 1 tsp hemp or flax, cucumbers
TRAIN
(post weights) Meal five: 5 oz chicken breast, cucumbers
(1.5 hours later) Meal six: 1.5 scoops of protein powder and celery if your really hungry

Every 6-7 days (on a weight day) have: a banana, 3 oz yams, and 1 cup of brown rice plus 1 tbsp hemp oil at instead of Meal six.

J'Bo · 07-27-2003, 10:27 PM

of course you had to know that i was gonna give you my opinion on your workouts too

Monday- Chest & Abs
Tuesday- 20 HIIT & 20 cardio
Wednesday- Back & Abs
Thursday- Shoulders & 45 min AM cardio
Friday- Arms & Abs
Saturday- 20 HIIT & 20 cardio
Sunday- Rest

Monday- Chest, Abs & 45 min AM cardio
Tuesday- Legs
Wednesday- Arms & Abs
Thursday-20 HIIT & 20 cardio
Friday- Shoulders & Abs
Saturday- Rest
Sunday- Back, Abs & 20 HIIT & 20 cardio

shortstuff · 07-27-2003, 10:30 PM

Oh I was waiting for it, and only that much cardio?????????????????

J'Bo · 07-27-2003, 10:35 PM

Quote:

Originally posted by shortstuff
Oh I was waiting for it, and only that much cardio?????????????????

yes i believe that you are doing way too much cardio for 10 weeks out...sometimes if you take a step back you progress better...this way you can also concentrate on lifting heavy and still having energy to function throughout the rest of your day...

shortstuff · 07-27-2003, 10:36 PM

wow, what am i going to do with all this free time LOL And energy LOL I am going to be bouncing off the walls,

or something LOL

J'Bo · 07-27-2003, 10:40 PM

-enjoy the process more
-have energy to lift heavy
-do some old fashion cardio

-enjoy the summer
-get all the other things ready for your competition
-practice posing
-think of new sexual postitions

-tan
-get suits made
-practice posing
-cook meals
-im whore
-bake pies for jenny

just a few suggestions on what to do with your time

shortstuff · 07-27-2003, 10:51 PM

I think i am in love with all those suggestions..............especially the ones involving cardio, whoring and jenny

Jenny · 07-28-2003, 12:04 AM

Great new journal Pam!

Feel free to whore in my new journal, cause I'll be whoring herel

Will we get new pics of you as well?

shortstuff · 07-28-2003, 07:10 AM

Oh Jenny you are so cute. Yes you will get new pics, and they will be tonight.

Four to be exact LOL Ok time to eat because I slept in til 6am for the first time in forever

Morning J'Bo!!!!!

hardasnails1973 · 07-28-2003, 07:31 AM

Pam I agree totally with J'bo keep the carbs in on meal 3 to help push your self on weight training. More muscle burns more fat then cardio alone. Her and I discusssed this and I back her 100%. I follow the same methodology. Have carbs from meal 3 to keep glyocgen levels full to push you through your workouts and when my caloires drop in another week the meal still stays except that on non training days meal 3 is just chicken and veggies. Plus with school done and stopping other job your body stress levels will be minimiazed and you will even get stonger and leaner

Jenny · 07-28-2003, 07:31 AM

Quote:

Originally posted by shortstuff
Yes you will get new pics, and they will be tonight.

Four to be exact LOL

shortstuff · 07-28-2003, 07:38 AM

Jenny you are soooooooooooooooooooo cute

I am nervous though becuase I feel still so icky from it being that time of the month

Ok HAN I am glad you agree, and I know you a million things to concentrate on your training, so I am glad ou agree.

J'Bo · 07-28-2003, 07:44 AM

i am with jenny on the pics....we neeeeeeeeeeed them

shortstuff · 07-28-2003, 07:46 AM

Ok Ok Ok Ok Ok Ok

By 8pm my time tonight there will be pictures

Jenny · 07-28-2003, 08:46 AM

What kind of pictures can we expect?

bikini?

shortstuff · 07-28-2003, 08:49 AM

Yikes scary though, maybe LOL LOL LOL

Maybe sports bra and shorts, I am a wuss at this, especially after just switching diets and everything and feeling poopy

Stacey · 07-28-2003, 08:50 AM

Good Luck SS!!! Your going to do Awesome!!!!

shortstuff · 07-28-2003, 08:51 AM

Thanks Stacey, how are you doing??? You and your white teeth

Jenny · 07-28-2003, 08:53 AM

C'mon, you look fab, don't worry!

Are you whoring at work now? I've been waiting for you and J'bo and the others all day, have been SO bored here today.. No Justin highlights today either, that's usually what I look forward to during these boring work days..

Stacey · 07-28-2003, 09:03 AM

Quote:

Originally posted by shortstuff
Thanks Stacey, how are you doing??? You and your white teeth

Oh Lordy.. me and my white teeth are doing great

LoL.. thanks girl!!!!

and stop worrying about the pictures woman.. I'm sure your going to look awesome!!

Jenny · 07-28-2003, 09:03 AM

Jenny, what's Planche Holds? I need new ideas for todays ab work!

Stacey · 07-28-2003, 09:03 AM

Hey Jenny.. do we all get online at about the same time?? You said you have been waiting for us all day.. u poor thing!!

Jenny · 07-28-2003, 09:05 AM

Yeah, you do! These damn time zones!!

Though I would probably not get ANY work done if you guys were here all day

Am leaving in 10 mins

shortstuff · 07-28-2003, 09:05 AM

Um J'Bo hun you may have to help me by explaining that ab workout, I am sooooooooooo lost on what the last two are. LOL

Jenny · 07-28-2003, 09:06 AM

I'm with ya Pam, I wanna know those too..

Jenny · 07-28-2003, 09:08 AM

And fast, cause I'm leaving for shoulder and ab work in 10 mins..

shortstuff · 07-28-2003, 09:08 AM

Jenny she is trying to kill me!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Jenny · 07-28-2003, 09:09 AM

Oooh, new ideas for shoulders too, thanks Jenny!

Stacey · 07-28-2003, 09:10 AM

Quote:

Originally posted by Jenny
Yeah, you do! These damn time zones!!

07-27-2003, 09:40 PM	#1
shortstuff Trying to Survive Join Date: Jun 2003 Location: Oregon Posts: 3,727	10 Weeks Out BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Ok due to a major popularity or some major whoring I am beginning a new journal As of right now I am at nine weeks and 6 days til the first competition. And on Tuesday at 6:15 I am getting my BF done underwater so I will have a total accurate, more so then the freaking pinch method LOL, reading of where I am at. So here is my split and I am doing a carb up every 6 days. Sunday-legs Monday-Chest, abs and AM 30min cardio Tuesday-HIIT Wednesday-Back and abs and 30min am cardio Thursday-Shoulder, 30 min AM cardio Friday-Arms, abs 30 min AM cardio Saturday-HIIT Sunday-calves and abs 30 min AM cardio Monday-Chest, abs 30 min AM cardio Tuesday-HIIT Wednesday-Back, abs 30 min AM cardio Thursday-Shoulders 30 min AM cardio Friday-HIIT and abs Saturday-Arms and 30 min AM cardio Sunday-Legs

07-27-2003, 10:13 PM	#2
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Well shorty this is what i suggest for your meals for right now...maybe the trainer will view this and then we can all make some changes. k Weight days: (6:00am M-F & 9:00am S-S) Meal one: grapefruit, 6 egg whites, 2 whole eggs (9:00am M-F) Meal two: 1.5 scoops of protein powder, 1 tbsp hemp or flax, tomato (12:00pm) Meal three: 5 oz chicken breast, 1/2 cup brown rice, 2 cups of lettuce or spinach (3:00pm) Meal four: tin of tuna, 1 tsp hemp or flax, cucumbers TRAIN (post weights) Meal five: 5 oz red meat or fish, cucumbers (1.5 hours later) Meal six: 1.5 scoops of protein powder and celery if your really hungry Cardio days: (6:00am M-F & 9:00am S-S) Meal one: 1/3 cup of oats, 6 egg whites, 1 whole eggs (9:00am M-F) Meal two: 1.5 scoops of protein powder, 1 tbsp hemp or flax, tomato (12:00pm) Meal three: 5 oz turkey, 2 cups of steamed greens (3:00pm) Meal four: tin of tuna, 1 tsp hemp or flax, cucumbers TRAIN (post weights) Meal five: 5 oz chicken breast, cucumbers (1.5 hours later) Meal six: 1.5 scoops of protein powder and celery if your really hungry Every 6-7 days (on a weight day) have: a banana, 3 oz yams, and 1 cup of brown rice plus 1 tbsp hemp oil at instead of Meal six.
	....and thats my $.02

07-27-2003, 10:27 PM	#3
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	of course you had to know that i was gonna give you my opinion on your workouts too Monday- Chest & Abs Tuesday- 20 HIIT & 20 cardio Wednesday- Back & Abs Thursday- Shoulders & 45 min AM cardio Friday- Arms & Abs Saturday- 20 HIIT & 20 cardio Sunday- Rest Monday- Chest, Abs & 45 min AM cardio Tuesday- Legs Wednesday- Arms & Abs Thursday-20 HIIT & 20 cardio Friday- Shoulders & Abs Saturday- Rest Sunday- Back, Abs & 20 HIIT & 20 cardio
	....and thats my $.02

07-27-2003, 10:30 PM	#4
shortstuff Trying to Survive Join Date: Jun 2003 Location: Oregon Posts: 3,727	Oh I was waiting for it, and only that much cardio?????????????????
	Good things come to those who wait........

07-27-2003, 10:36 PM	#6
shortstuff Trying to Survive Join Date: Jun 2003 Location: Oregon Posts: 3,727	wow, what am i going to do with all this free time LOL And energy LOL I am going to be bouncing off the walls, or something LOL
	Good things come to those who wait........

07-27-2003, 10:40 PM	#7
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	-enjoy the process more -have energy to lift heavy -do some old fashion cardio -enjoy the summer -get all the other things ready for your competition -practice posing -think of new sexual postitions -tan -get suits made -practice posing -cook meals -im whore -bake pies for jenny just a few suggestions on what to do with your time
	....and thats my $.02

07-27-2003, 10:51 PM	#8
shortstuff Trying to Survive Join Date: Jun 2003 Location: Oregon Posts: 3,727	I think i am in love with all those suggestions..............especially the ones involving cardio, whoring and jenny
	Good things come to those who wait........

07-28-2003, 12:04 AM	#9
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Great new journal Pam! Feel free to whore in my new journal, cause I'll be whoring herel Will we get new pics of you as well?

07-28-2003, 07:10 AM	#10
shortstuff Trying to Survive Join Date: Jun 2003 Location: Oregon Posts: 3,727	Oh Jenny you are so cute. Yes you will get new pics, and they will be tonight. Four to be exact LOL Ok time to eat because I slept in til 6am for the first time in forever Morning J'Bo!!!!!
	Good things come to those who wait........

07-28-2003, 07:31 AM	#11
hardasnails1973 www.Bodyfactoryllc.com Join Date: Jul 2002 Location: Pa Posts: 1,740	Pam I agree totally with J'bo keep the carbs in on meal 3 to help push your self on weight training. More muscle burns more fat then cardio alone. Her and I discusssed this and I back her 100%. I follow the same methodology. Have carbs from meal 3 to keep glyocgen levels full to push you through your workouts and when my caloires drop in another week the meal still stays except that on non training days meal 3 is just chicken and veggies. Plus with school done and stopping other job your body stress levels will be minimiazed and you will even get stonger and leaner
	EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

07-28-2003, 07:38 AM	#13
shortstuff Trying to Survive Join Date: Jun 2003 Location: Oregon Posts: 3,727	Jenny you are soooooooooooooooooooo cute I am nervous though becuase I feel still so icky from it being that time of the month Ok HAN I am glad you agree, and I know you a million things to concentrate on your training, so I am glad ou agree.
	Good things come to those who wait........

07-28-2003, 07:44 AM	#14
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	i am with jenny on the pics....we neeeeeeeeeeed them
	....and thats my $.02

07-28-2003, 07:46 AM	#15
shortstuff Trying to Survive Join Date: Jun 2003 Location: Oregon Posts: 3,727	Ok Ok Ok Ok Ok Ok By 8pm my time tonight there will be pictures
	Good things come to those who wait........

07-28-2003, 08:46 AM	#16
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	What kind of pictures can we expect? bikini?

07-28-2003, 08:49 AM	#17
shortstuff Trying to Survive Join Date: Jun 2003 Location: Oregon Posts: 3,727	Yikes scary though, maybe LOL LOL LOL Maybe sports bra and shorts, I am a wuss at this, especially after just switching diets and everything and feeling poopy
	Good things come to those who wait........

07-28-2003, 08:50 AM	#18
Stacey Registered User Join Date: Mar 2002 Location: Cypress, Texas Posts: 10,585 Photos: 23	Good Luck SS!!! Your going to do Awesome!!!!
	I Believe in the Impossible!!!

07-28-2003, 08:51 AM	#19
shortstuff Trying to Survive Join Date: Jun 2003 Location: Oregon Posts: 3,727	Thanks Stacey, how are you doing??? You and your white teeth
	Good things come to those who wait........

07-28-2003, 08:53 AM	#20
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	C'mon, you look fab, don't worry! Are you whoring at work now? I've been waiting for you and J'bo and the others all day, have been SO bored here today.. No Justin highlights today either, that's usually what I look forward to during these boring work days..

07-28-2003, 09:03 AM	#22
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Jenny, what's Planche Holds? I need new ideas for todays ab work!

07-28-2003, 09:05 AM	#24
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Yeah, you do! These damn time zones!! Though I would probably not get ANY work done if you guys were here all day Am leaving in 10 mins

07-28-2003, 09:06 AM	#26
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	I'm with ya Pam, I wanna know those too..

07-28-2003, 09:08 AM	#27
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	And fast, cause I'm leaving for shoulder and ab work in 10 mins..

07-28-2003, 09:09 AM	#29
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Oooh, new ideas for shoulders too, thanks Jenny!