Thread: Shorty's Competing :D

hmmmmm, had 4 pieces of salt water taffy man I love being able to relax a bit

hun are you training first thing in the am?
if so you need carbs after your training to replensih your muscles. add some veggies to your last meal.
what kinda meal is that at 7pm?
your so silly.

I usually am, but today I slept in, but I don't know, I just don't feel I can get the same amount of weight up in the morning, had a great chest workout yesterday afternoon, so we shall see, but today am doing HIIT at like 3pm- then the brown rice afterwards. Sorry about the meal at 7pm, forgot to type in the cuces

New Diet's:

training days:
meal one: 1/3 cup of oats, 7 egg whites
meal two: fruit and 1.5 scoops protein
meal three (pre-workout): 1 cup brown rice, chicken, salsa
meal four (post workout): 2 scoops protein, 2oz potatoes
meal five: 30g protein (of meat or eggs whatever you wish) 2 cups veggies, 1 tbsp hemp oil
meal six: tuna and mustard with cucs

non-training days:
meal one: 1/3 cup oats, 7 egg whites (need it because you trained the day before and metbolism is fast in am)
meal two: fruit and 1.5 scoops protein
meal three: chicken and 2 cups lettuce, tomato and cucs, 1 tbsp dressing
meal four: 1.5 scoops protein and 1 tbsp hemp
meal five: 3 cups veggies (spinach and brocco best) 30g protein worth of meat or eggs

New Training Split:

M-Chest/Tri
T-Spinning
W-Back/Bi
Th-Power Yoga
F-Shoulders
Sa- Spinning
Su-Legs

This will changes when my school term changes but this is for now.

10/15/03

6:45am- 7 whites, 1/3c oats
9:45am- Plum, 1.5 scoops protein
12:45pm-1c brown rice, 4oz chicken, salsa
3:45pm-2scoops protein, 2oz red potato
6:45pm- 4oz steak, 2c lettuce (am eating steak til I am out so I can get something else and eat hemp)
9:45pm- can tuna, mustard, cuces

10/15/03

Back Workout OVT-

Lat Pulldown- 4x5 - 50, 60, 70, 75x2, 70x3
1 arm DB row- 4x5 - 30, 35, 40, 42.5

Bent Over BB row- 4x5 - 50, 60 , 70, 80
Seated Cable Row- 4x5 - 50, 60, 70, 70

Hammer Lat Pulldown reverse grip- 4x5 - 35, 45, 55, 55

Abs- 2 trisets x 15 reps

Decline weighted crunches w/20lbs
Reverse decline crunches
Oblique hanging raises

workout schedule looks good.

so i finbally did something good

you always do....geuss what i am going to see my hun sooner than i thought and i get to stay 4.5 days instead of 2.5

YEAH!!!!!!! I am so jealous

10/16/03

7am- 1/3 cup oats, 7 egg whites
SPIN CLASS @ 10:30am
11:30am- plum and 1.5 scoops protein
2:30pm- 4oz steak (last of the steak), 2c cuces
5:00pm: 1.5 scoops protein and 1 tbsp hemp
8:30pm: 3 cups brocolli, 4oz chicken

10/17/03 Shoulders

military press:4 supersets of on smith- 20, 30, 30, 30
incline db laterals: 4 supersets of 5, 7.5, 10, 10

arnold presses: 4 supersets of 15, 17.5, 20, 22.5
db front raises: 4 supersets of 7.5, 10, 12.5, 12.5

db upright rows: 4 supersets of 17.5, 20, 22.5, 25
incline rear delt raises: 4 supersets of 5, 5, 5, 5

10/17/03

7:00am- 1/3 cup of oats, 7 egg whites, 2tbsp SF jam
10am- plum and 1.5 scoops protein
1pm- 2c lettuce, black olives, sunflower seeds (unshelled un salted) 1c cottage cheese
4pm (pre-workout): 1 cup brown rice, 4oz chicken, salsa
7pm (post workout):2oz potatoes ( had to meet family for dinner so had to get the carbs down)
9pm- salad (no dressing) pork ribs

nice diet there hun
i just got home so i have to head to bed cause i gotta teach a class in the a.m however i will chat with you tomorrow night love.

are you saying it was bad????

no i was saying that it was good

man that is what 1am in the morning will do to me, see I lose my mind LOL

10/18/03 Arms & Abs

a1. bb curls: 30, 40, 30, 30
a2. db curls: 10, 12.5, 15, 15

b1. preacher curls (cable): 20, 20, 20, 20
b2. hammer curls: 10, 12.5, 12.5, 10

c1. Dips: unweighted but no assist all 4
c2. decline tri extensions: 15, 15, 15, 15

d1. lying BB tri extensions: 40, 40, 40, 40
d2. rope pulldowns: 50, 50, 50, 50

Superset
Hanging leg raises- 2x15
Machine Crunches- 2x15x50lbs
Plank holds (1minute)- THESE HURT!!!!!!!!! Plus my shoulders didn't want to hold me up LOL 2 sets

10/18/03

8am- 1/3c oats, 7 whites
11am- 1c brown rice, 1.5 scoop protein, salsa
2:30pm- 2oz potato, 1.5 scoop protein
5:30pm- 4oz chicken, 2c brocolli, 1tbsp hemp
8:30pm- can tuna, 1tbsp mayo, 2c cuces
12am- 6 whites, 1 whole, 2tbsp salsa

Ok time for another venting session, tried on pants from last winter right now, and I LOOK AWFUL, have a oudgy butt and some icky stuff coming over the sides, what the fuq??????? I am not changning diet or workouts, but needed to vent, I needed to start leaning soon or I am going to FLIP!!!!! I am going to wait like three more weeks and then take pics and post and then see what the freak is happening.

Ok so I found out I have been completely screwing up, my box of brown rice says 1/3c brown rice is 37g protein, so if I have been eating 1c dry post workout, that means I have been eating 37x3 which is about 100g CHO AHHHHHHHHHHHHHHHHHHHHHH Let me know f this is right for the amount of carbs i should be eating.

you talking about oatmeal or rice?
you should be eating 1 cup of cooked rice dear.
no one could eat 1 cup of dry measured rice
37g of protein? you mean carbs
shorty you on the crack again?
your pants dont fit cause your building your body and shaping up.
you may start to also put fat on differently according to where you build the muscle. i am storing some fat in my lower back and obliques and i have NEVER had that before .... just the thing about competing thatts all.

yeah sorry the sleep depreivation is tALKING AGAIN :LOL: Ok time for bed, I am ordering myself to sleep so I don't annoy you toooooooo much OK things are straight now LOL

ok i think i Have all this figured out now, well I haven't become a completely tub with 1c dry rice, well lets see what happens with 1c cooked rice

10/19/03

9am- 1/3c oats, 7 whites
12pm- 1/3c brown rice, 1.5 scoop protein
3pm- 2oz red potato, 4oz chicken
6pm- can tuna, 1tbsp mayo, 2c brocolli
9pm- 7 whites, salsa, cuces

10/19/03 Legs

Front Squats- 20, 30, 40, 50
Step Ups- 10lb DB each hand, 15 each, 20 each, 25 each OWWW

One legged leg extensions- 20, 30, 40, 40
laying leg curls- 40, 50, 60, 60

SLDL- 50, 60, 60, 60 (needed straps to go heavier)
Seated calves- 70, 80, 90, 100

Butt Blaster these are fun but hurt- 40, 50, 60, 80

could have gone heavier on a few things but was more focused on form over weight.

10/20/03

7:15am- 1/3c oats, 7 whites
10:15am- 4oz chicken, plum
1:15pm- 1/3c rice, 1.5 scoop protein
4:15pm- 2oz potato, 2 scoop protein
7:15pm- can tuna, 1tbsp mayo, 2c brocolli
10pm- 7 whites, 1c cuces, salsa