Jodi

BINGO!!!!!

NG you know better, you need to increase your cals a bit on no carb days.

Essence EFA

nikegurl

you're right - but at least i'm past the days of not eating or only eating 2-3 times (yes, i'm making excuses)

is my best bet to bump the protein a bit? don't think i should go any higher with my fat - agreed?

thanks for helping and keeping an eye on me!

If you want to achieve things that others can't...

You have to do things that others won't.

Jodi

NG as long as your eating then stick with how you need to stick with it. Thats the most important thing.

I think protein for sure and that would automatically bump your fat up a bit anyway.

Essence EFA

dvlmn666

You should up it in a 50/50 split, how much would all those 1.5 servings of protein be if you upped them to a full 2 scoops?

Other than that you should up it pretty much a 50/50 split. TP told me my fat was to low when I was around 50g/day. So even though you weigh less you can probably go up to around 55.

But I'd up the protein to 2 full scoops. Also is one of those imediately post workout? If so up that one to 3 scoops.

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

nikegurl

each scoop has 23 g protein.

could i use 46 g at one meal? that would be the easiest way to bump the calories and the protein a bit. i just thought it might be too much for a single meal. think it'd be ok?

thanks for checking on me!

If you want to achieve things that others can't...

You have to do things that others won't.

Stacey

Thanks soo much for the tips girl!! Thats good to know..

I'm sick of optimum..and I don't think it taste good at all!

I Believe in the Impossible!!!

dvlmn666

Nope it's not to much. go for it. Unless your gonna add another meal to get more protein, but I'm just happy your eating, so it'll work better to just up it to 2 scoops/shake.

and no problem, I try to help when I can.

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

dvlmn666

OH yeah, got 2 tubs of nectar coming in thursday.

got cherry, and strawberry/kiwi. they were out of stock on the apple.

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

nikegurl

cool. i'm sure 6 meals would be best but i just keep missing #6 so i'll stick with 5 for now and bump it up to 2 scoops.

If you want to achieve things that others can't...

You have to do things that others won't.

Jodi

Got it! I'm having tomorrow, I'll let you know how I like, I did take a little crumb of it and its almost like a Coolada or something Thanks

Essence EFA

nikegurl

ok....definitely time to step it all up a few notches.

i'm done being easy on myself while i readjust to eating and eating properly again and training and all that.

i've actually been doing pretty well. (not so well with logging but pretty well with eating and the gym)

time to bump the volume up at the gym.
time to not miss any meals anymore

time to NOT say it's ok to eat dirty rice on a low carb day....(long story don't ask! lol)

today AND tomorrow are both going to be no carb (self imposed punishment for that bowl of yummy dirty rice i told myself was ok yesterday when i knew it wasn't)

If you want to achieve things that others can't...

You have to do things that others won't.

nikegurl

by the way - i'm feeling good! very motivated again. 'bout damn time.

If you want to achieve things that others can't...

You have to do things that others won't.

hikerchick

Wanted to pop in and say hello
Looks like you're doing great! Keep up the good work and stay strong
BTW I love Fiber One too, and just got the apple Nectar last week, yummy!

We are what we repeatedly do. Excellence then, is just a habit.
- Socrates


I am worth it!

nikegurl

Thanks for visiting. I'm doing better that's for sure....great is still in the future but I'm headed that way. lol

I love the Caribbean Cooler nectar but it's the only one I've tried. I bet there'll all good. I'll probably try a different one every time I order 'til I've had them all.

Have a great day!

If you want to achieve things that others can't...

You have to do things that others won't.

hikerchick

The Caribbean cooler sounds good too, I'm going to try it next. Then I can pretend I'm having some yummy tropical drink on the beach!

You have a great day too!

We are what we repeatedly do. Excellence then, is just a habit.
- Socrates


I am worth it!

nikegurl

Very good shoulder workout last night. (Not at all wussy like I've been lately)

DB PRESSES
10 x 20
10 x 25
8 x 25
7 x 25

SIDE LATERALS
2 sets as ladders (reps x weight)

4x5 + 4x8 + 4x12 + 4x15 + 4X12 + 4x8 + 4x5

5x5 + 5x8 + 5x12 + 4x15 + 4X12 + 4x8 + 4x5

last set was a dropset (ladders left me fried!)

8x12 + 6x8

UPRIGHT ROWS
10 x 30
10 x 30
7 x 40

REAR DELT MACHINE
10 x 45
10 x 45
9 x 45

FRONT RAISES (DB)
10 x 5
10 x 5
10 x 5

Feeling pretty good about this one. Not as strong as I'd like to be/used to be but it'll come. Had a hard time lifting my arms to put the keys in the car door when I left the gym.

If you want to achieve things that others can't...

You have to do things that others won't.

dvlmn666

Good job, looks like your hitting your stride and are totally motivated.

I've tried the Strawberry-Kiwi and Cherry Nectar they are both awesome.

I dont' think i'll try the Caribean Cooler though, I'm not much for coconut.

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

nikegurl

so i'll be difficult and ask - if you had to pick cherry or strawberry kiwi as your favorite, which would it be?

it feels like i finally am hitting my stride again. gym was great knowing i went all out instead of still "easing back into it"

thanks for visiting!

If you want to achieve things that others can't...

You have to do things that others won't.

dvlmn666

I'd pick cherry. The strawberry-kiwi is really good but cherry kool-aid is my fav to. So that might explain it a little better

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

nikegurl

i've decided that m-f i'm going to try to start getting 6 meals in. my calories are just too low on my no carb days AND i've been having a problem of waking up in the middle of the night hungry which isn't good.

since i'm up anyway i'm just gonna chug meal #1 in the form of a protein shake earlier in the morning so i get to 6 meals m-f. sat and sun i'll go with 5.

i HATE that middle of the night hunger thing. most of the day i'm not all that hungry but i wake up starving between 3 and 4 in the morning.

that being said....i forgot this new plan today so i doubt i'll get 6 meals in. tomorrow i will!

If you want to achieve things that others can't...

You have to do things that others won't.

nikegurl

dvlmn - when you said koolaid you made the cherry sound REALLY good. now i want to try that one next!

If you want to achieve things that others can't...

You have to do things that others won't.

nikegurl

ARMS - Thurs 8/28

Another good workout. Probably should have done 4 sets of the first superset. I'll bump it up a set next week (or whatever I do for my 1st superset)

SUPERSET #1
BB Curls + Skull Crushers

12 x 40 + 10 x 30
12 x 40 + 10 x 30
10 x 40 + 10 x 30

no 45 lb EZ curl BB (preloaded) I can probably get back up to 50 lb next week w/fewer reps. I'll give it a shot

SUPERSET #2
Hammer Curls + Overhead DB Extensions

8 x 20 + 7 x 30
9 x 20 + 10 x 25
9 x 20 + 10 x 25

SUPERSET #3
Hercules Curls + 1 Arm RG Pushdowns

10 x 25 + 10 x 20
10 x 30 + 10 x 20
10 x 30 + 7 x 25

finished with 12 sets of abs.

If you want to achieve things that others can't...

You have to do things that others won't.

Jodi

NG Cherry isn't as good as the Carribean Cooler

Essence EFA

nikegurl

thanks, Jodi! let me know what you think of the apple when you try that one. i really like the carribean cooler! hope you had a good weekend.

If you want to achieve things that others can't...

You have to do things that others won't.

nikegurl

new eating plan started today.

for now i'm not going to do the carb cycling. my carb cravings have been much higher than they were when i was eating more fat and fewer carbs. also, unlike jodi i've lacked consistency so i can't say i ever got to a point where the other methods weren't working as well or where i was feeling stuck. so i'm going back to what worked before, sticking with it and holding the carb rotation in mind for when progress stalls.

i'm going w/6 meals (5 on sat/sun)
30 g protein per meal
fat between 10 - 15 g per meal
for 7 days carbs will stay under 30 g

then i'll carb up

then same as above but carbs will range 30-50 g daily for 4 days

carb up

repeat for 3 days. carb up. stay with 4 day/3 day cycle.

feeling good today. did my shopping and cooking yesterday so my meals are planned, prepared and packed.

If you want to achieve things that others can't...

You have to do things that others won't.

nikegurl

good chest workout yesterday. but i'm really mad with how much strength i've lost. it's most obvious on chest day. hopefully soon the weights will start climbing back up there.

FLAT DB PRESS
10 x 30
8 x 35
7 x 35
10 x 30

PEC DECK
10 x 45
7 x 60
9 x 45

SUPERSET LOW INCLINE DB PRESS & FLYES

10 x 25 + 8 x 15
9 x 25 + 8 x 15
9 x 25 + 7 x 15

ABS - 12 sets at the end.

If you want to achieve things that others can't...

You have to do things that others won't.

nikegurl

MEAL 1
1.5 scoops Optimum Whey
2 Tbs whipping cream
1/2 medium apple

MEAL 2
3 whole eggs
4 egg whites
2 oz mushrooms

MEAL 3
4 oz ground sirloin
.36 oz monterey jack cheese (1/2 a slice)
2 egg whites

MEAL 4
can tuna
stalk celery
Tbs safflower mayo

MEAL 5
1.5 scoops Syntrax Nectar
2 Tbs whipping cream
3 fish oil caps

MEAL 6
can chicken breast
Tbs Drew's
1 cup spaghetti squash


TOTALS:
1611 calories
196 protein
76 fat
29 carb

If you want to achieve things that others can't...

You have to do things that others won't.

nikegurl

BACK

BB Row
12 x 40
10 x 50
10 x 50

Superset WG Lat Pulldown & Seated Cable Row

10 x 80 + 8 x 80
10 x 80 + 7 x 80
10 x 80 + 8 x 70

DB Row

10 x 30
10 x 30
8 x 30

Rack Pulls
12 x 95
10 x 115
10 x 115

If you want to achieve things that others can't...

You have to do things that others won't.