6 weeks and 1 more plan change

**shortstuff** · 08-21-2003, 08:40 PM

This is for my new eating plan change and to track how this goes and I really would like to limit this whoring in this because I can not keep things straight if I make a new one each week. You know I love to talk but I will talk in whores threads and open threads. So feel free to come by and say hi but please please please no whoring. Or an even better idea, lets whore up my old journal

WHORE AWAY!!!!!!! Cause I love talking to you all

**shortstuff** · 08-21-2003, 08:42 PM

Workouts fore the rest of the week:

Friday: 20 min AM Cardio, Shoulders & Abs
Saturday: REST

**shortstuff** · 08-21-2003, 08:44 PM

8/22/03

20 minutes cardio at 5:15am on the elliptical

I am overriding my schedule and taking my rest day today, I am just getting off work, 45 minutes late after pulling a twelve hour day yesterday and I did cardio this morning and my brother is in town from school so I am going to see him. I will do shoulders and abs tomorrow and 20 minutes of cardio cause i like to do it.

**shortstuff** · 08-21-2003, 08:46 PM

Eating Plan starting 8/22/03

fri: no carb
sat: low carb
sun: no carb
mon: low carb
tue: (when bf is scheduled) no carb
wed: high carb
thur: low carb
then next friday start the plan

**shortstuff** · 08-22-2003, 07:35 AM

Friday 8/22/03

No Carb Day:
6:30am-5 whites, 1 whole, 1tbsp salsa
9:30am-1 scoop protein, 1 tsp hemp
12:30pm-4oz chicken, 2 cups brocolli, 1 tsp flax
3:30pm-1 scoop protein, 1 tsp hemp
7pm-4oz steak, 1 cup lettuce

**naturalguy** · 08-22-2003, 07:41 AM

Your calories seem awfully low.

**shortstuff** · 08-22-2003, 07:42 AM

ask j'bo and i think jodi had some input here.........

**Twin Peak** · 08-22-2003, 08:25 AM

This is directed to J'bo....I am curious what all the fuss is about hemp oil, can you please explain?

**J'Bo** · 08-22-2003, 08:35 AM

Originally posted by naturalguy
Your calories seem awfully low.

Her calories are low...this is a no carb day and she is competing in 6 weeks...she needs to lose 10% bf.

Thanks for looking out

**J'Bo** · 08-22-2003, 08:45 AM

Originally posted by Twin Peak
This is directed to J'bo....I am curious what all the fuss is about hemp oil, can you please explain?

i did not want to put all the hemp info here TP...so i created a thread *HEMP*...if you would like anymore information let me know

i usually tell my clients to switch from Flax to Hemp every second month.

**Jodi** · 08-22-2003, 08:52 AM

Originally posted by shortstuff
Eating Plan starting 8/22/03

fri: no carb
sat: low carb
sun: no carb
mon: low carb
tue: (when bf is scheduled) no carb
wed: high carb
thur: low carb
then next friday start the plan

**Twin Peak** · 08-22-2003, 08:52 AM

I'll find that thread, thanks.

The goal is to lose 10% more bf in six weeks? How much dose she weigh now?

**shortstuff** · 08-22-2003, 08:57 AM

as of two days, unfortunately weighed at night, 136lbs

**shortstuff** · 08-22-2003, 08:57 AM

and I am 5'2"

**Twin Peak** · 08-22-2003, 09:02 AM

So your hope is to lose 14 pounds of fat in 6 weeks?

**J'Bo** · 08-22-2003, 09:09 AM

The ideal bf% would be 10% and although it is a high goal it is the goal...if she comes in at 12% we would be happy.

Jodi.
I have to rearrange her days because of her bodyfat testing next week.

**Twin Peak** · 08-22-2003, 09:17 AM

Why does her schedule affect her bodyfat testing, or rather, vice versa?

Ah, so the goal is 10% BF, not a 10% drop. So what is she now?

**shortstuff** · 08-22-2003, 09:28 AM

as of right now I don't know. I am getting tested on Tuesday and as of 4-5 weeks ago, it was measured underwater at 26% and calipers at 24%,

**J'Bo** · 08-22-2003, 09:28 AM

we will find out next week.
probably 17-18%

she bloats quite easily and will blow up if i take her from 1000cal to 1700cal. bloating causes her to stress and then she holds even more water.

**shortstuff** · 08-22-2003, 09:30 AM

ha ha and i am holding water today

**hardasnails1973** · 08-22-2003, 11:54 AM

yes it is highly possbile to lose 14 lbs in 6 weeks . 1-2 lbs a week then blow out 6 -8 lbs of water last week. I agree with j'bo becuase her body is very carb sensitive and blows up an mention of word carbs. The 2 day carb up for her would not be benefical becuae she is not lean enough if she was under 15% I would day yes but to have one carb one day every 7 days should be enough to stroked metabolism and to keep her in fat burning mood.

**J'Bo** · 08-22-2003, 12:01 PM

thank you.

**hardasnails1973** · 08-22-2003, 12:34 PM

I think that clarifies things : )

**shortstuff** · 08-23-2003, 08:33 AM

NO CARB DAYS: MON, WED, FRI
meal one: 5 egg whites, 1 whole egg, 2 tbsp salsa
meal two: 1 scoop of protein, 1 tsp hemp oil
meal three: 4oz chicken breast, 2 cups broccoli, 1 tsp hemp
meal four: 1 scoop protein, 1 tsp hemp oil, cucumbers
meal five: steak and 1 cup lettuce

*2x 2ml clen (pre-meal one and meal three)
*BCAA's= 2 pre-workout, 3 post workout, 3 at bed time
*green tea with 3 meals

LOW CARB DAYS: TUE, SAT
meal one: 5 egg whites, 1 whole egg, 2 tbsp salsa, 1/2 cup oats
meal two: 1 scoop of protein, 1 tsp hemp oil, tomato
meal three: 4oz chicken breast, 2 cups broccoli, 1 tsp hemp, 1/2 cup brown rice
meal four: 1 scoop protein, cucumbers
meal five: steak and 1 cup lettuce

*2x 2ml clen (pre-meal one and meal three)
*BCAA's= 2 pre-workout, 3 post workout, 3 at bed time
*green tea with 3 meals
*100mg r-ALA with meals 1 and 3

HIGH CARB DAYS: THUR, SUN
meal one: 5 egg whites, 1 whole egg, 2 tbsp salsa, 1/2 cup oatmeal, 1/2 grapefruit
meal two: 1 scoop of protein, 1 tsp hemp oil, tomato and cuces
meal three: 4oz chicken breast, 2 cups broccoli, 1 tsp hemp, 3/4 cup brown rice, 1/2 grapefruit
meal four: 1 scoop protein, 3oz yams, 1/2 cup brown rice
meal five: steak, 2 cups of veggies

*2x 2ml clen (pre-meal one and meal three)
*BCAA's= 2 pre-workout, 3 post workout, 3 at bed time
*green tea with 3 meals
*100mg r-ALA with meals 1,2,3 and 4

**shortstuff** · 08-23-2003, 08:35 AM

The last two weeks workout plan

Workouts

Arms & Abs (tuesday)
Superset 1: Standing DB Curls: 12, 10, 8, 8
Superset 1: Lying DB Extensions: 12, 10, 8, 8

Superset 2: Incline DB Curls: 3 sets of 8
Superset 2: Standing BB Extensions: 3 sets of 10

Triset: Preacher Curls: 3 sets of 8
Triset: Dips: 3 sets of 12
Triset: DB Kickbacks: 3 sets of 10

Triset: Crunches: 3 sets of 30
Triset: Seated Leg Tucks: 3 sets of 30 reps
Triset: Seated Medicine Ball Twists: 3 sets of 15 per side

Legs (wednesday)
Smith Machine Low Squats: 12, 10, 8, 6
High and Narrow Leg Press: 12, 10, 8, 6

Superset 1: BB Squats: 3 sets of 10
Superset 1: Leg Extensions: 3 sets of 10

Superset 2: DB SL Deads: 3 sets of 10
Superset 2: Lying Leg Curls: 3 sets of 10

Seated Calf Raises: 3 sets of 15

Shoulders & Abs (friday)
Superset 1: DB Press: 10, 8, 12, 6
Superset 1: Seated DB Laterals: 10, 8, 12, 6

Superset 2: Front DB Laterals: 3 sets of 8
Superset 2: Bent Over Cable Laterals: 3 sets of 8

Superset 3: Upright BB Rows: 3 sets of 8
Superset 3: Lying Side Laterals: 3 sets of 8

Triset: Rope Crunches: 3 sets of 30
Triset: Plank Holds: 3 sets of 45 sec
Triset: Decline Crunches: 3 sets of 15

Chest & Back (sunday)
Superset 1: Smith Machine Flat Bench Press: 12, 10, 8
Superset 1: Wide Grip Pulldowns: 12, 10, 8

Superset 2: Incline DB Press: 12, 10, 8
Superset 2: Close Grip Pulldowns: 12, 10, 8

Superset 3: Swiss Ball Pullovers: 3 sets of 10
Superset 3: Bent Over BB Rows: 3 sets of 8

**J'Bo** · 08-23-2003, 10:04 AM

Sunday Aug.24th (chest & back)
Cardio: 25min in am

superset 1: palms in chins: 4 sets of 10reps
superset 1: pushups: 4 sets of failure

superset 2: bent-over cable rows: 4 sets of 8reps
superset 2: db incline flyes: 4 sets of 12reps

triset 1: seated rope cable rows: 4 sets of 10reps
triset 1: cable crosses: 4 sets of 12reps
triset 1: wide grip overhand chins: 4 sets of 6reps

Monday Aug.25th
Cardio: 25min in am

Tuesday Aug.26th (arms and abs)

Rope Pulldowns: 4 drop sets until failure

superset 1: cable curls: 3 sets of 12reps
superset 1: rope hammer curls: 3 sets of 12reps

triset 1: dips: 3 sets of 10reps
triset 1: lying bb extensions: 3 sets of 12reps
triset 1: db kickbacks: 3 sets of 8reps

triset 2: decline 15lb crunches: 3 sets of 15reps
triset 2: reverse crunches: 3 sets of 15reps
triset 2: standing rope crunches: 3 sets of 20reps

Wednesday Aug.27th
Cardio: 25min in am

Thursday Aug.28th (legs)

superset 1: leg extensions: 3 sets of 12reps
superset 1: bb narrow squats: 3 sets of 10reps

superset 2: hack squats: 3 sets of 10reps
superset 2: seated leg curls: 3 sets of 12reps

superset 3: db plie squats: 3 sets of 10reps
superset 3: adductors: 3 sets of 15reps

Friday Aug.29th
Cardio: 45min

Saturday Aug.30th
REST

Sunday Aug.31st (shoulders and abs)
Cardio: 25min in am

triset 1: seated bb military press: 4 sets of 8reps
triset 1: seated db laterals: 4 sets of 8reps
triset 1: bent over rears: 4 sets of 8reps

superset 1: db front raises: 3 sets of 10reps
superset 1: upright db rows: 3 sets of 12reps

triset 2: roman chair tuck raises (hold for 4 sec): 3 sets of 10reps
triset 2: v-sits off bench (out for 15sec in 5sec): 3 sets of 10reps
triset 2: plank holds: 3 sets of 45sec

**shortstuff** · 08-23-2003, 10:19 AM

oh my goodness i am going to die and love doing it

I am freak, like my little

leg gal

YEAH!!!! Thank you!!!

**J'Bo** · 08-23-2003, 10:22 AM

i got tired typing that baby out

shouldnt you be doing cardio shorty?

**shortstuff** · 08-23-2003, 03:09 PM

8/23/03

Shoulders & Abs (friday)
Superset 1: DB Press: 10, 8, 12, 627.5lbs, 27.5, 22.5lbs, 22.5
Superset 1: Seated DB Laterals: 10, 8, 12, 67.5lbs, 7.5lbs, 5lbs, 5lbs

Superset 2: Front DB Laterals: 3 sets of 815lbs, 12.5, 12.5/10
Superset 2: Bent Over Cable Laterals: 3 sets of 810lbs x 3 sets

Superset 3: Upright BB Rows: 3 sets of 840lbs x 3
Superset 3: Lying Side Laterals: 3 sets of 83x5lbs

Triset: Rope Crunches: 3 sets of 30 90lbs
Triset: Plank Holds: 3 sets of 45 sec
Triset: Decline Crunches: 3 sets of 15

AHHHHHHHHHH MY SHOULDERS AND MY ABS HURT!!!!!!!!!!!

**shortstuff** · 08-23-2003, 03:14 PM

8/23/03 Food

9:00am-5 whites, 1 whole, 2tbsp salsa, 1/2c oats
12pm-4oz chicken, 1/2c brown rice, 2c brocolli
(Train)
2pm-1 scoop protein, 1tsp hemp, tomato
5pm-1 scoop protein, 1 tsp hemp
8pm-4oz steak, 1c lettuce

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