Jenny is improving

Jenny · 09-22-2003, 07:12 AM

Quote:

Originally posted by firestorm
Hey I need someone to call me and explain this high low no phylosophy. I never heard of it. OK who is going to call me and explalin. I'm not reading

I would do it if you lived in Sweden and it wouldn't cost me a fortune

Read the article fire, it's a really good read!

**Jodi** · 09-22-2003, 07:39 AM

Quote:

Originally posted by Jenny
Monday 22nd:

Meal 1:
7 whites, 1 yolk
1/2 cup oatmeal
s/f jam
(Q's: Are yolks ok? doesn't say in the article, can I keep my sugarfree jam for now? It has 40kcals per 100g )

It is in the article, it says half whole eggs half whites. So if you need 30G of Protein then do 3 Whole Eggs and 3 Egg whites. You don't need any other fat for that meal because that will be considered 1 of the 2 higher fat meals. S/F Jam - well its not really sugar free, they usually still have about 5G Sugar in them per serving. Also, where is t he piece of fruit that goes with the carb meal. Remember 1 small piece of fruit with each carb meal on Low and High Carb days.

Meal 2:
5 oz lean pork
boccoli
(Q's: Should extra fat be added to this meal?)

Yes Fish Capsules, you want about 15-20 fish caps a day spread out through your meals

Meal 3: Post workout!
1 dl whey
2 small apples
(Q's: I should have another carb source, shouldn't I? Should there be fat in this meal?)

On Low Carb Days, you want 3 meals with carbs. Plus a small piece of fruit. Try and make one of your carb meals after your workout

This is low carb and I'm supposed to eat 1g per pound of bodyweight?

That is cah-razy. But I like it

So, is that lean mass or jus bodyweight? If bodyweight I should consume close to 150g

That is friggin more than on the high carb days I had before!! I'm so going to be stuffed!!

1G carb times your current bodyweight and don't forget the fruit

Workouts:
*Weights: Shoulders and biceps
- Shoulder presses (J'bo, I don't know what push presses are, I'm a swede

): 3x8
- Arnold presses (these felt good!): 3x8
- Standing laterial raises: 3x8-10
- Seated laterial raises (er, so this should be the lying incline laterials

For posterior, right?): 3x8
- Upright rows (are BB different?): 3x8

- Cable curls: 3x8-10
- Ez bar preacher curls (these suck!): 3x8-10
- DB Hammer curls (I love these!): 3x8

*Cardio:
- AM: 60 min powerwalk

**Jodi** · 09-22-2003, 07:42 AM

Quote:

Originally posted by Jenny
Okay, so I need to buy fish oil caps. 10 a day right? Around how many grams of fat should I be getting?

15-20 caps a day. Don't worry about counting your fat. Just stick with the fish oil and lean protein sources. Also, if you don't get a high fat meal in such as eggs or beef then add 1 T. PB or Flax for the day

Protein, is around 200g okay? Can I keep my morning powerwalks? I love them

It feels so good and gives me time to think and prepare for the day

Ack, I don't want to cut back on cardio..

Protein looks good

I really have a hard time thinking that my high carbs will get any higher than low carb days. Cause over 150g is friggin insane!!

Unless I can eat candy

I know I can't though.

Don't stress about it. Listen to your body. Eat your protein and veggie, then your fruit and then eat your carbs til your satisfied. Again listen to your body. This diet works, don't skip your high carb days. Trust me it works, it got me competition ready.

I know, lots of questions! Thanks

Anytime hon!

**Jodi** · 09-22-2003, 07:43 AM

Quote:

Originally posted by Jenny
Btw, is the carb g net carbs or including fiber?

You should only be counting on the low carb days and not the high carb days. I included the fiber.

Jenny · 09-22-2003, 08:16 AM

It is in the article, it says half whole eggs half whites. So if you need 30G of Protein then do 3 Whole Eggs and 3 Egg whites. You don't need any other fat for that meal because that will be considered 1 of the 2 higher fat meals. S/F Jam - well its not really sugar free, they usually still have about 5G Sugar in them per serving. Also, where is t he piece of fruit that goes with the carb meal. Remember 1 small piece of fruit with each carb meal on Low and High Carb days.
* Damn, I loved that jam

Okay, 3 yolk, 3 whites. I actualluy had a small apple now that you mention it, guess I forgot to add that

The fruits are counted in the carb g right?

Yes Fish Capsules, you want about 15-20 fish caps a day spread out through your meals
*Okay, so maybe about 3-5 to this meal?

On Low Carb Days, you want 3 meals with carbs. Plus a small piece of fruit. Try and make one of your carb meals after your workout
* I will get 4 meals today to get the carbs in, but I'm doing 3 from now on.

1G carb times your current bodyweight and don't forget the fruit
*Okay

15-20 caps a day. Don't worry about counting your fat. Just stick with the fish oil and lean protein sources. Also, if you don't get a high fat meal in such as eggs or beef then add 1 T. PB or Flax for the day
* Okay. And two high fat meals per day? Omg, not counting and being in total control is making me pretty scared

But that's good, I need that

Don't stress about it. Listen to your body. Eat your protein and veggie, then your fruit and then eat your carbs til your satisfied. Again listen to your body. This diet works, don't skip your high carb days. Trust me it works, it got me competition ready.
*Okay

I trust you completly

You should only be counting on the low carb days and not the high carb days. I included the fiber.
* Okay, including fiber

THANK YOU JODI!

**Jodi** · 09-22-2003, 08:24 AM

TP told me your not really suppose to count the fruit on low carb days, its extra but seeing thats the only day you have to count carbs well, I sometimes counted the fruit on low carb days but don't worry if you don't.

If you don't want 2 high fat meals then don't. High fat meals, meaning Eggs, Beef, Swordfish, Shark, Salmon. If you don't want the 2 high fat meals then have 1 high fat meal and in another meal add 1 T. Natty PB or Flax. Its up to you. Personally I like the 2 high fat meals because eggs and beef are yummy.

3-5 Caps per meal is good.

Jenny · 09-22-2003, 08:33 AM

Quote:

Originally posted by Jodi
TP told me your not really suppose to count the fruit on low carb days, its extra but seeing thats the only day you have to count carbs well, I sometimes counted the fruit on low carb days but don't worry if you don't.

If you don't want 2 high fat meals then don't. High fat meals, meaning Eggs, Beef, Swordfish, Shark, Salmon. If you don't want the 2 high fat meals then have 1 high fat meal and in another meal add 1 T. Natty PB or Flax. Its up to you. Personally I like the 2 high fat meals because eggs and beef are yummy.

3-5 Caps per meal is good.

Okay, I will count it when I feel like it and skip it when I don't

Okay, well, I eat a lot of salmon. That's on the list of "Approved lean protein sources" in the article though

Can I do 7 whites and add other fat if I want to? That would be okay I'd think.

I do like my Eggs

Okay, I think I'm all out of questions right now, but there will be more

Jodi rocks

Jenny · 09-22-2003, 08:39 AM

Btw, I'm taking 250mg ALA before each carb meal.

**Jodi** · 09-22-2003, 08:42 AM

Quote:

Originally posted by Jenny
Okay, I will count it when I feel like it and skip it when I don't

Okay, well, I eat a lot of salmon. That's on the list of "Approved lean protein sources" in the article though

Yes it is an approved protein as well as eggs and beef but they are considered a higher fat protein. Just keep that in mind and eat 2 high fat meals a day

Can I do 7 whites and add other fat if I want to? That would be okay I'd think.

I do like my Eggs

Yes, I did. I love scrambling ground beef in with my eggs so I use to do 1 whole egg and the rest whites and then an oz. or 2 or ground beef

Okay, I think I'm all out of questions right now, but there will be more

Jodi rocks

Eggs · 09-22-2003, 09:50 AM

Like your Eggs do ya honey?

This diet seems like alot of work, but makes sense too

Certainly does look interesting, and I'm looking forward to seeing how you like it and how you feel (physically) a couple months from now.

Anyways, I'm going to go eat some eggs for breakfast!

Jenny · 09-22-2003, 10:41 AM

Okay, I'm starting tomorrow with a low carb day. Today got a bit messed up from the beginning and I want a clean cycle. So, I'll enjoy some jam and almonds and stuff that won't be allowed tonight and starting tomorrow.
These are the meals I plan for tomorrow, please comment

Low carb day:

Meal 1:
6 whites, 3 yolks
1/2 cup oatmeal, sweetner
1 apple
3 fishoil caps

Meal 2:
1 dl whey
5 fish oil caps
(should I add more fat? this meal is during a 10 min break in school and don't have a lot of time to prepare it)

Meal 3:
1 dl whey
5 fish oil caps
(same Q's as above!)

Meal 4: PW
5 oz chicken breast
1 cup brown rice
veggies
1 fruit
3 fish oil caps

Meal 5:
7 whites, 1 yolk
1/2 cup oatmeal
1/2 tbsp flax
2 fish oil caps

Meal 6:
5 oz chicken
veggies
2 fish oil caps

Tomorrow will be a hard day to prepare for since I'll be in school from 9:00 AM to at least 6:00 PM. Have some hours in between where I'll go to the gym. So meals 2, 3 and 4 will have to be packed. I know I should get more veggies in, which usually isn't a problem for me.

Comments please

Stacey · 09-22-2003, 11:16 AM

Hey Jenny!
Looks like your already kicking some major

Your pictures look GREAT!!! I can tell you have abs honey..And it is the camera...mine did the same thing! You look SO HOT! Keep up your Great work!!!

Have a great day!

**Jodi** · 09-22-2003, 11:42 AM

Quote:

Originally posted by Jenny
Okay, I'm starting tomorrow with a low carb day. Today got a bit messed up from the beginning and I want a clean cycle. So, I'll enjoy some jam and almonds and stuff that won't be allowed tonight and starting tomorrow.
These are the meals I plan for tomorrow, please comment

Low carb day:

Meal 1:
6 whites, 3 yolks
1/2 cup oatmeal, sweetner
1 apple
3 fishoil caps

Meal 2:
1 dl whey
5 fish oil caps
(should I add more fat? this meal is during a 10 min break in school and don't have a lot of time to prepare it)

Meal 3:
1 dl whey
5 fish oil caps
(same Q's as above!)

Meal 4: PW
5 oz chicken breast
1 cup brown rice
veggies
1 fruit
3 fish oil caps

Meal 5:
7 whites, 1 yolk
1/2 cup oatmeal
1/2 tbsp flax
2 fish oil caps

Meal 6:
5 oz chicken
veggies
2 fish oil caps

Tomorrow will be a hard day to prepare for since I'll be in school from 9:00 AM to at least 6:00 PM. Have some hours in between where I'll go to the gym. So meals 2, 3 and 4 will have to be packed. I know I should get more veggies in, which usually isn't a problem for me.

Comments please

Looks perfect.

No more fat in those meals. Good job

Jenny · 09-22-2003, 12:02 PM

Really?

I'm so happy

haha, I was sweating putting together that meal plan

. Found out I won't be in school more than a few hours, so I might switch them around a little.
Thanks!

Jenny · 09-22-2003, 12:26 PM

Quote:

Originally posted by Eggs
Like your Eggs do ya honey?

This diet seems like alot of work, but makes sense too

Certainly does look interesting, and I'm looking forward to seeing how you like it and how you feel (physically) a couple months from now.

Anyways, I'm going to go eat some eggs for breakfast!

Haha, yeah, I like my Eggs

with some klick on, that's just heaven

Yep, it's a little work before I get the hang of it, but as I do it will be much easier than my old one since I don't have to track every macronutrient down

Yeah, I'm looking forward to that too

60 days sweets!

And today is almost over for me, so make that 59

aggies1ut · 09-22-2003, 12:37 PM

Ah this carb-cycling is so confusing. I want to try it, but I'm scared. That's a lot more carbs than I'm used to eating. Good luck with it.

Jenny · 09-22-2003, 12:51 PM

Yeah, it is before you get the hang of it

I'm a bit scared too, but I'm going to give it a try. It has worked wonders for Jodi and Les and J'bo and well, just about everyone

Thank you

Eggs · 09-22-2003, 01:15 PM

Quote:

Originally posted by Jenny
Haha, yeah, I like my Eggs

with some klick on, that's just heaven

Jenny · 09-22-2003, 01:24 PM

you are so silly

Jenny · 09-22-2003, 10:23 PM

Aww, thanks honey! Jodi is a great little helper and I think I've got the diet down now

Still have some w/o questions, but we can take those tomorrow, now go to bed!!

Jenny · 09-22-2003, 10:51 PM

Okay, about my workouts. J'Bo and I discussed this in PMs and came up with this

mon: shoulders and bis
tues: hams, booty & abs
wed: only cardio
thur: back & tris
Fri: quads and chest
sat: active rest
sun: Cardio/rest

But, I think I'll switch it up a little. My legs don't need a whole lot of special attention right now I think, I just need to lose all that nasty fat on them

Delts, esp posterior, needs some more attention though. And arms needs a little work too. So, I'm putting all leg muscle groups in one day and will work a little extra on shoulders on Chest day, focusing on posterior.
I'm also a but worried about working chest right after triceps, since they will be pretty sore the day after thursday's work.

Oh, and abs will be worked on Fri, mon or wed.

Hmm, any thoughts on this ppl?

Jenny · 09-22-2003, 11:27 PM

Tuesday 23rd:

Meal 1:
6 whites, 3 yolks
1/2 cup oatmeal, sweetner
1 peach
2 fish oil caps

Meal 2:
1 dl whey
5 fish oil caps

Meal 3:
4.5 oz half frozen chicken breast

1 cup half raw rice

veggies
1 small apple
2 fish oil caps

Meal 4:
7 whites, 1 yolk
1/2 cup oatmeal
1/2 tbsp flax
2 fish oil caps

Meal 5:
5 oz chicken
veggies
3 fish oil caps

Meal 6:
1 dl whey
5 fish oil caps

Workouts:
*Weights: Legs and calves:

- Smith squats: 3x8-10
- Smith step back lunges: 3x8-10
- SL deadlifts: 3x8
- Pilé squats: 3x10-15
- Leg extension: 3x8
- Leg curls: 3x8

- Calves superset x3:
Standing calf press, seated calf press

OWW

Might have to teach spinning tonight since one of the instructors is ill

I don't know if that is possible with these legs

*Cardio:
- AM: 30 min stationary (it was raining, so no powerwalk

)

8 pak man · 09-22-2003, 11:32 PM

Quote:

Originally posted by Jenny
Okay, about my workouts. J'Bo and I discussed this in PMs and came up with this

mon: shoulders and bis
tues: hams, booty & abs
wed: only cardio
thur: back & tris
Fri: quads and chest
sat: active rest
sun: Cardio/rest

But, I think I'll switch it up a little. My legs don't need a whole lot of special attention right now I think, I just need to lose all that nasty fat on them

Delts, esp posterior, needs some more attention though. And arms needs a little work too. So, I'm putting all leg muscle groups in one day and will work a little extra on shoulders on Chest day, focusing on posterior.
I'm also a but worried about working chest right after triceps, since they will be pretty sore the day after thursday's work.

Hmm, any thoughts on this ppl?

I got a stupid question how do/or can u do exercises for teh booty as u call it lol

Jenny · 09-22-2003, 11:39 PM

http://www.exrx.net/Exercise.html is a great webpage for finding exercises and overall learning about the muscle groups

8 pak man · 09-22-2003, 11:45 PM

My moms dead so no

8 pak man · 09-22-2003, 11:54 PM

Quote:

09-22-2003, 08:24 AM	#36
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,180 Photos: 1	TP told me your not really suppose to count the fruit on low carb days, its extra but seeing thats the only day you have to count carbs well, I sometimes counted the fruit on low carb days but don't worry if you don't. If you don't want 2 high fat meals then don't. High fat meals, meaning Eggs, Beef, Swordfish, Shark, Salmon. If you don't want the 2 high fat meals then have 1 high fat meal and in another meal add 1 T. Natty PB or Flax. Its up to you. Personally I like the 2 high fat meals because eggs and beef are yummy. 3-5 Caps per meal is good.
	Essence EFA

09-22-2003, 11:16 AM	#42
Stacey Registered User Join Date: Mar 2002 Location: Cypress, Texas Posts: 10,585 Photos: 23	Hey Jenny! Looks like your already kicking some major Your pictures look GREAT!!! I can tell you have abs honey..And it is the camera...mine did the same thing! You look SO HOT! Keep up your Great work!!! Have a great day!
	I Believe in the Impossible!!!

09-22-2003, 10:51 PM	#51
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Okay, about my workouts. J'Bo and I discussed this in PMs and came up with this mon: shoulders and bis tues: hams, booty & abs wed: only cardio thur: back & tris Fri: quads and chest sat: active rest sun: Cardio/rest But, I think I'll switch it up a little. My legs don't need a whole lot of special attention right now I think, I just need to lose all that nasty fat on them Delts, esp posterior, needs some more attention though. And arms needs a little work too. So, I'm putting all leg muscle groups in one day and will work a little extra on shoulders on Chest day, focusing on posterior. I'm also a but worried about working chest right after triceps, since they will be pretty sore the day after thursday's work. Oh, and abs will be worked on Fri, mon or wed. Hmm, any thoughts on this ppl? Last edited by Jenny : 09-22-2003 at 11:42 PM.

09-22-2003, 11:27 PM	#52
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Tuesday 23rd: Meal 1: 6 whites, 3 yolks 1/2 cup oatmeal, sweetner 1 peach 2 fish oil caps Meal 2: 1 dl whey 5 fish oil caps Meal 3: 4.5 oz half frozen chicken breast 1 cup half raw rice veggies 1 small apple 2 fish oil caps Meal 4: 7 whites, 1 yolk 1/2 cup oatmeal 1/2 tbsp flax 2 fish oil caps Meal 5: 5 oz chicken veggies 3 fish oil caps Meal 6: 1 dl whey 5 fish oil caps Workouts: Weights: Legs and calves: - Smith squats: 3x8-10 - Smith step back lunges: 3x8-10 - SL deadlifts: 3x8 - Pilé squats: 3x10-15 - Leg extension: 3x8 - Leg curls: 3x8 - Calves superset x3: Standing calf press, seated calf press OWW Might have to teach spinning tonight since one of the instructors is ill I don't know if that is possible with these legs Cardio: - AM: 30 min stationary (it was raining, so no powerwalk ) Last edited by Jenny : 09-23-2003 at 02:01 PM.

09-22-2003, 11:45 PM	#55
8 pak man Registered User Join Date: Sep 2003 Posts: 50	My moms dead so no
8 pak man Registered User Join Date: Sep 2003 Posts: 50	shyler

09-22-2003, 08:16 AM	#35
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	It is in the article, it says half whole eggs half whites. So if you need 30G of Protein then do 3 Whole Eggs and 3 Egg whites. You don't need any other fat for that meal because that will be considered 1 of the 2 higher fat meals. S/F Jam - well its not really sugar free, they usually still have about 5G Sugar in them per serving. Also, where is t he piece of fruit that goes with the carb meal. Remember 1 small piece of fruit with each carb meal on Low and High Carb days. * Damn, I loved that jam Okay, 3 yolk, 3 whites. I actualluy had a small apple now that you mention it, guess I forgot to add that The fruits are counted in the carb g right? Yes Fish Capsules, you want about 15-20 fish caps a day spread out through your meals Okay, so maybe about 3-5 to this meal? On Low Carb Days, you want 3 meals with carbs. Plus a small piece of fruit. Try and make one of your carb meals after your workout I will get 4 meals today to get the carbs in, but I'm doing 3 from now on. 1G carb times your current bodyweight and don't forget the fruit Okay 15-20 caps a day. Don't worry about counting your fat. Just stick with the fish oil and lean protein sources. Also, if you don't get a high fat meal in such as eggs or beef then add 1 T. PB or Flax for the day Okay. And two high fat meals per day? Omg, not counting and being in total control is making me pretty scared But that's good, I need that Don't stress about it. Listen to your body. Eat your protein and veggie, then your fruit and then eat your carbs til your satisfied. Again listen to your body. This diet works, don't skip your high carb days. Trust me it works, it got me competition ready. Okay I trust you completly You should only be counting on the low carb days and not the high carb days. I included the fiber. Okay, including fiber THANK YOU JODI!

09-22-2003, 08:39 AM	#38
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Btw, I'm taking 250mg ALA before each carb meal.

09-22-2003, 09:50 AM	#40
Eggs Senior Member Elite Member Join Date: Mar 2002 Posts: 7,008	Like your Eggs do ya honey? This diet seems like alot of work, but makes sense too Certainly does look interesting, and I'm looking forward to seeing how you like it and how you feel (physically) a couple months from now. Anyways, I'm going to go eat some eggs for breakfast!

09-22-2003, 10:41 AM	#41
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Okay, I'm starting tomorrow with a low carb day. Today got a bit messed up from the beginning and I want a clean cycle. So, I'll enjoy some jam and almonds and stuff that won't be allowed tonight and starting tomorrow. These are the meals I plan for tomorrow, please comment Low carb day: Meal 1: 6 whites, 3 yolks 1/2 cup oatmeal, sweetner 1 apple 3 fishoil caps Meal 2: 1 dl whey 5 fish oil caps (should I add more fat? this meal is during a 10 min break in school and don't have a lot of time to prepare it) Meal 3: 1 dl whey 5 fish oil caps (same Q's as above!) Meal 4: PW 5 oz chicken breast 1 cup brown rice veggies 1 fruit 3 fish oil caps Meal 5: 7 whites, 1 yolk 1/2 cup oatmeal 1/2 tbsp flax 2 fish oil caps Meal 6: 5 oz chicken veggies 2 fish oil caps Tomorrow will be a hard day to prepare for since I'll be in school from 9:00 AM to at least 6:00 PM. Have some hours in between where I'll go to the gym. So meals 2, 3 and 4 will have to be packed. I know I should get more veggies in, which usually isn't a problem for me. Comments please

09-22-2003, 12:02 PM	#44
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Really? I'm so happy haha, I was sweating putting together that meal plan . Found out I won't be in school more than a few hours, so I might switch them around a little. Thanks!

09-22-2003, 12:37 PM	#46
aggies1ut NorCal Elite Member* Join Date: Jan 2003 Location: Sacramento, Ca. Posts: 3,580 Photos: 19	Ah this carb-cycling is so confusing. I want to try it, but I'm scared. That's a lot more carbs than I'm used to eating. Good luck with it.

09-22-2003, 12:51 PM	#47
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Yeah, it is before you get the hang of it I'm a bit scared too, but I'm going to give it a try. It has worked wonders for Jodi and Les and J'bo and well, just about everyone Thank you

09-22-2003, 01:24 PM	#49
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	you are so silly

09-22-2003, 10:23 PM	#50
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Aww, thanks honey! Jodi is a great little helper and I think I've got the diet down now Still have some w/o questions, but we can take those tomorrow, now go to bed!!

09-22-2003, 11:39 PM	#54
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	http://www.exrx.net/Exercise.html is a great webpage for finding exercises and overall learning about the muscle groups