Thread: Building a Better Bod

Originally posted by J'Bo
thanks hun 12 more days til your trip?

Yep! I can't wait!!

Thats awesome that Oxygen has your pictures!!!! You should be on the Cover!!!!

HAVE A GREAT DAY!

Originally posted by J'Bo
Yes Oxygen has them....now they just gotta put them in

They Better!!

I know they will.

Thanks Stace and DJ

I think that they need more
Will have to send them another batch

Hi J!

Quick question if you don't mind about diet.... Approx. how many grams of carbs do you eat per day? I estimate I eat approx. 100-125 grams of carbs per day, some days less some more depending on if I do weights or how I feel. I want more muscle mass, without gaining any BF. I am not fat now... I know that. But I would like to look leaner and more muscular. Is this realistic?

Also this hamburger helper you eat, what kind is it and how do you make it without the hamburger?

Thanks!! Cyndi

Thursday, November 6, 2003

Cheat day...did not eat bad food just did not eat everything i was supposed to...no actual cheat foods though.

Shoulders and Abs
Overhead DB Press: 8*25, 6*30, 6*30, 5*30 NEW RECORD
Lying Laterals: 8*10, 7*10, 6*10
Drop Down DB Laterals: set 1: 8*15, 8*12, 8*10
set 2: 4*18, 4*15, 4*12
set 3: 6*15, 6*12, 5*10

Triset:
Plank holds: 2*60sec
Decline 25 pulses: 15*25*2
Rope cable crunches: 50*10*2

Cyn.

i eat about 200g of carbs a day...but really i go by how i feel.
if i have a cheat or higher carb day then i make sure its on a training day. if you want more mass then up then make sure your protein is at least 1.5 gr per bodyweight. i take in about 225 per day. basically train as hard as you possibly can to build some bulk. i tend to drop fat VERY easily (up to a point) and so if i look like i am leaning down i up the calories a bit. It really is different from person to person. what does your trainer say? i hear he is quite knowledgable Its definately realistic to be leaner and more defined. personally i dont eat bread or tortillas ( anymore cause it was just too heavy for me. Good substitute for bread cravings i found is crispy mini's

the hamburger helper isnt the best meal but its quick and tasty. you buy it in a box and can use ground turkey instead. i take out the white pasta and throw in whole wheat. make as the package says. i would suggest only having it on HEAVY training days. i eat heavy carbs on leg days cause i train them REALLY hard.

hope this helps.
i will make some suggestions in your journal if you would like hun.

Originally posted by J'Bo
Cyn.

i eat about 200g of carbs a day...but really i go by how i feel.
if i have a cheat or higher carb day then i make sure its on a training day. if you want more mass then up then make sure your protein is at least 1.5 gr per bodyweight. i take in about 225 per day. basically train as hard as you possibly can to build some bulk. i tend to drop fat VERY easily (up to a point) and so if i look like i am leaning down i up the calories a bit. It really is different from person to person. what does your trainer say? i hear he is quite knowledgable Its definately realistic to be leaner and more defined. personally i dont eat bread or tortillas ( anymore cause it was just too heavy for me. Good substitute for bread cravings i found is crispy mini's

the hamburger helper isnt the best meal but its quick and tasty. you buy it in a box and can use ground turkey instead. i take out the white pasta and throw in whole wheat. make as the package says. i would suggest only having it on HEAVY training days. i eat heavy carbs on leg days cause i train them REALLY hard.

hope this helps.
i will make some suggestions in your journal if you would like hun.

Hmm no bread... I may try that, are crispy minis like rice cakes??
I want to build more muscle in my legs and butt too (also want more of a bubble) so maybe I will really carb up on leg days. GP has me doing legs twice a week, he knows what I want to accomplish.
I don't really want to be quite as muscular as you are in the upper body, just toned and tight with a little definition. BUt I do want to lean out just a little more... not too much.. hate the really skinny look.

OK so I am going to
cut out protein bars (except for a cheat)
cut out bread (replace with crispy minis)
eat another meal (high protein) and veggies

What do think???

sounds perfect.
cant believe your avi.
so hot i cant concentrate

Ok J.... then that is what I will do...

I just ate lunch and found soy chips, they were high protein, low fat, very low sugar 1 grm per serving. Actually tasted a bit like cardboard.. ate a bag in addition to my usual salad and chicken.
I am not sure when I can eat the other meal.... any suggestions?
I eat Meal 1 at 6:30, Meal 2 10:00, Meal 3 1:00, Meal 4 4:30ish, Meal 5 9:00 pm... I go to the gym 5:30-7:30 ish sometimes longer, depending if I do cardio and weights.....

Thanks about your comment regarding my avi pic.... coming from YOU it is a major compliment. I figured since it is so small, it's not too risque and I cut out the bottom of the pic...

Oh yeah... I told Chris you said Hi!! He said Hi back!!!

Originally posted by J'Bo
Yes Oxygen has them....now they just gotta put them in

I think that would be very cool and smart for Oxygen to put your pics in and do a profile on you! Your body has become quite impressive and your hard work and efforts in the past year (through the thick and thin) should be rewarded.

BTW, J'Bo!

well j'bo my season is done for 2 years I just came in best shape of my life and it was all politics again as usual. they knew the over all winner from the get go. i weighted in at 186 and now I'm 205 atleast from all the iceceram and pasta, pizza, candy cookies, moms home made pie, and connolis and every thing elese i got shovel down my throat today Since i got that all outof my system its time to get fat and happy. WEd i will go back training and get my head back in to swing of things. I'm going back to old school and apply distinctive eating (less stress ful and just as easy as traditional eating) From now on i[m only going to eat when hungry other wise , i won't eat. No more measuring oz and food just eat a chicken breast and eye some turkey up at eat every 2.5 hours. Shakes are gone only may be a scoop a here and there and may be post workout other wise all solid food since i can eat every thing. WEl j'bo its time to focus on you know lets get ready to rock and roll for nationals

Originally posted by david
I think that would be very cool and smart for Oxygen to put your pics in and do a profile on you! Your body has become quite impressive and your hard work and efforts in the past year (through the thick and thin) should be rewarded.

BTW, J'Bo!

Thanks dave that is very sweet of you

Originally posted by Sapphire
Ok J.... then that is what I will do...

I just ate lunch and found soy chips, they were high protein, low fat, very low sugar 1 grm per serving. Actually tasted a bit like cardboard.. ate a bag in addition to my usual salad and chicken.
I am not sure when I can eat the other meal.... any suggestions?
I eat Meal 1 at 6:30, Meal 2 10:00, Meal 3 1:00, Meal 4 4:30ish, Meal 5 9:00 pm... I go to the gym 5:30-7:30 ish sometimes longer, depending if I do cardio and weights.....

Thanks about your comment regarding my avi pic.... coming from YOU it is a major compliment. I figured since it is so small, it's not too risque and I cut out the bottom of the pic...

Oh yeah... I told Chris you said Hi!! He said Hi back!!!

my suggestion would be switching some meals around.
meal one: 6:30am
meal two: no later than 9:30am
meal three: 12:30pm
meal four: 3:30pm
meal five: 6:30pm
meal six: 8:30pm

Originally posted by hardasnails1973
well j'bo my season is done for 2 years I just came in best shape of my life and it was all politics again as usual. they knew the over all winner from the get go. i weighted in at 186 and now I'm 205 atleast from all the iceceram and pasta, pizza, candy cookies, moms home made pie, and connolis and every thing elese i got shovel down my throat today Since i got that all outof my system its time to get fat and happy. WEd i will go back training and get my head back in to swing of things. I'm going back to old school and apply distinctive eating (less stress ful and just as easy as traditional eating) From now on i[m only going to eat when hungry other wise , i won't eat. No more measuring oz and food just eat a chicken breast and eye some turkey up at eat every 2.5 hours. Shakes are gone only may be a scoop a here and there and may be post workout other wise all solid food since i can eat every thing. WEl j'bo its time to focus on you know lets get ready to rock and roll for nationals

i am glad that you came in the best you could have...that really is all that counts cause judges will never give all the credit you deserve...i am ready to rock

How come my journal has 2002 views but no one drops me messages?

Well the games have begun and the programs are set.

I will be competing in the following competitions in 2004:

Provincials: June 19 in Winnipeg, MB
Nationals: August 7 in Kingston, ON

I will be doing at least 4 photoshoots beside the comps.
I will be presenting at the Novice competition in March and my fitness dance teams first preformance will be in April.

Short term goals: 15%bf and 150lbs
June goals: 10%bf and 140lbs

Please feel free to ask questions and comment!

My trainer also just announced to me that he will be at both comps which makes me feel GREAT!

babe I am with you all the way no matter if i am there or not, and if not, I will make sure your trainer gets me the pics he takes

Honey, I always read your journal but I don't post because of this:

Originally posted by J'Bo
I welcome any comments or suggestions but please no whoring or i will ask you to delete the posts.

Thanks

k i really gotta delete that then jenny

thanks for coming around gals

Sunday, November 16, 2003

meal 1 (pre-workout): ham, eggs, w.w mini tortilla(no green eggs and ham)
p:29 c:20 f:7
*3 BCAA's, 1tsp glutamine
meal 2 (post-workout): potato, shake
p: 38, c:54, f:2
*4 BCAA's, 1tsp glutamine
meal 3: pasta and chicken
p: 51, c: 80, f:10
meal 4: tuna, apple pear
p:16, c: 38, f:8
meal 5: grilled cheese sandwich on rye
p:15, c:42, f:14
meal 6: shake
p: 22, c:2, f:1
*1 tsp glutamine, 3 BCAA's

Totals:
Protein: 171g
Carbs: 235g
Fats: 42
Calories: 1969

BOOTY and HAMS
Superset 1: leg curls: 6*70, 6*60*2
Superset 1: stiff legged dead lifts: 8*40, 7*40, 6*40
one legged leg presses: 7*90*3
smith machine lunges: 7*50*3

Monday, November 17, 2003


meal 1: ham, eggs, 2 slices rye bread
*3 BCAA's and CLA
meal 2: shake and apple pear
meal 3: chicken and potato
meal 4 (pre-workout): tuna and crispy minis
meal 5 (post-workout): pasta, chicken, tom sauce
meal 6: chocolate chips :shh: i needed that lovin feelin

Totals:
Protein: 185 Carbs: 232 Fats: 51 Calories: 2124

25 min AM cardio

Shoulders and Abs
arnold press: 8*25, 7*30, 6*30
lying side laterals: 7*10, 7*10, 6*10
standing drop down laterals:
set 1: 8*15, 7*12, 6*10
set 2: 7*15, 6*12, 5*10
set 3: 5*15, 5*12, 5*10

No energy for Abs

well i had terrible dreams last night and so i was really tired for my first cardio session this morning...i woke up and got ready for the gym without even opening my eyes until i left my apartment good thing it was dark outside now i am starving already...i just ate and i need to eat again cause the tummy is rumbling...but i wont for another hour.

i rolled out of bed to at 5 am and felt like a million bucks and did not even need EC stack today. Amazing what a good night sleep can do for some one ! I have tons of energy today for some reason so I guess it is a good thing. I'm staying off ephederine as long as i can Just using green tea and lcarntine and a good sensnible eating plan. J'bo as long as you keep diet clean then you may want to goto 3 days a week cardio and we can always add it in if we need to or if you feel comfortable stay with 4 but their in no way you are doing more then 6 session a week of 45 minutes there is no need to !! L:ike i said we are justy going to ride it in and make slow tweaks here and there !!

well we may have to drop it down to 3 but we will see when i go for my dunk tank in 3 weeks. thanks for the good sleepin brag :o i have to stay off eph because i am going to do world qualifier and its a natural show. i better get the list of banned substances soon

Well we will have to work or magic with help of supplements that don't have ephederine "REDLINE by VPX " Comes to my mind !! There is always other alternatives plus epherine can clear system in 4 -5 days !! LOL how do you think this drug users pass test so easily !!

i am not willing to risk it cause i am so sensitive to drugs. redline is what i was thinking of too.

Hun I would recommend redline then, I have done clenbuterx and redline, get the same feeling from redline but not the sacrey heart coming out of your chest feeling. don't need you to get hurt now

Originally posted by J'Bo
i woke up and got ready for the gym without even opening my eyes until i left my apartment good thing it was dark outside

Its kinda creepy sometime i leave my house at around 5:30am, NOBODY is awake! Everybodys lights are off in my neighbourhood, kinda scarey! Hey, I notice you eat apple pears, they rock eh?! Ever try broccoli stems? They come in a bag like shredded coleslaw, real good with a vinger dressing!

SS...yes i am gonna go and get some Redline straight from this HOT SWEETHEART

Jill...thats how i was this am I love apple pears and broccoli stems are the best...my grocer hates me cause i go and only take the stocks