Cyndi's Diet/WO Log

J'Bo · 11-21-2003, 11:00 AM

Add about 2 more egg whites too

Sapphire · 11-22-2003, 12:16 PM

Glutamine

Meal 1
protein shake
1 date roll

Meal 2
1 slice rye toast with AB
coffee

WEIGHT WO

SEATED ROW W/ CG...80x12,8x11,90x7,90x7,90x7
-ASSISTED PULLUP...4 sets set at 60
-DUMBELL ROW...25x10,25x12,25x12,30x8
-PREACHER BAR CURL...30x10,30x8,30x8,30x10,30x8
-ALTERNATE DUMBELL CURL...15 pd db x12,15 x10,15x10,15x10
-ABS
hanging leg raises 6 sets of 12
crunches

Glutamine

Meal 3
soy crisps
cottage cheese

Meal 4
cottage cheese
pistastios

Meal 5
grilled chicken salad
glass of red wine

Sapphire · 11-22-2003, 12:16 PM

Quote:

Originally posted by J'Bo
Add about 2 more egg whites too

I will try!!

Sapphire · 11-23-2003, 12:09 PM

Glutamine

Meal 1
protein shake
soy chips

Meal 2
1 slice rye toast with AB

Meal 3
grilled chicken
soy chips

WO LEGS!!

-LEG PRESS...12x140,12x230,12x320,12x370,12x400,10x500
-SQUATS...12x90,12x140,12x160,12x180,10x200
-STEP UPS...30 lb DB in each hand x 4 sets with 12 reps each
-SEATED LEG CURL...12X65,12X70,12X75,12X80
-STIFF DEADLIFT...12X70 X 4 SETS
-ADDUCTION...12X90,12X100,5X110,10X100,10X100
-LEG PRESS CALF...15X320,15X320,15X370,12X400

Meal 4
Glutamine right after weights
soy chips and grilled chicken

Meal 5
chicken sausage w/ broccoli ,cauliflower with tomato sauce

My back is feeling ALL better!! Yippee!!!!

Sapphire · 11-24-2003, 05:47 AM

Glutamine

Meal 1
protein shake no PB
4 date rolls
coffee

Meal 2
chunk chicken
soy crisps

Meal 3
mixed raw veggies
grilled chicken
red and green grapes

Meal 4
grilled chicken strips and cottage cheese

Cardio day SPINNING 60 minutes

Meal 5
chicken breast with citrus salsa
asparagus

J'Bo · 11-24-2003, 06:52 AM

Hey hun.

you should try the rice chips (crispy mini's) instead of the soy chips. good job on the pb free date rolls

i am happy that your back is feeling better

david · 11-24-2003, 07:11 AM

Quote:

Originally posted by Sapphire
Glutamine

Meal 1
protein shake
soy chips

Meal 3
grilled chicken
soy chips

Meal 4
Glutamine right after weights
soy chips and grilled chicken

Meal 5
chicken sausage w/ broccoli ,cauliflower with tomato sauce

What? No, turkey and egg white omelet?

Chicken sausage... hmmnnn... how was that? Was it marinated or seasoned? Sounds great!

I see your eating soy chips. How is that? I can't eat soy products. It makes my throat swell!

Your doing heavier weights than me, I noticed!

Great job, Cyndi! Your doing great!

PS. Glad your back IS better. Your back has been hurting for quite some time, hasn't it?

My back is feeling ALL better!! Yippee!!!!

Sapphire · 11-24-2003, 07:57 AM

Quote:

Originally posted by david

Hi David!!

Chicken sausages are delicious.. I cut them up and grills them in olive oil, toss in some brcoccoli and cauliflower, pour in some tomato sauce and let it simmer. It's very quick and simple!!

Yeah Jenny suggested I cut out bread for the most part, so I have been eating soy chip with tuna and chicken and cottage cheese. They are lighter and have protein. I get them at Trader Joe's (where else?)

I have been lifting very heavy on Sunday (legs) That is my heavy day. My other trainer (not GP) has been kicking my ASS. He is tough on me.. but I need to be pushed when the weight gets that heavy. I love lifting heavy.. he wants me to start power lifting.. that is funny.. ME a power lifter?? YOU know how little I am. Yes I am getting more muscle BUT please....

HE is a power lifter, very very very strong.

I hurt my back maybe 2 weeks ago doing shoulder presses.. the weight go too heavy and I didn't have a spotter... Ralph wasn't there that day. I have been going to a chirpractor.. she said I pulled a muscle... nothing serious.

I will send you an email...

Sapphire · 11-24-2003, 08:03 AM

Quote:

Originally posted by J'Bo
Hey hun.

you should try the rice chips (crispy mini's) instead of the soy chips. good job on the pb free date rolls

i am happy that your back is feeling better

Hmmm I looked for them and couldn't find them. Are they actually called crispy minis??? I will look again... I want my back to look like YOURS!!

You have awesome lats.

I have been good avoiding PB... for the most part.

Thanks J.. my back is GOOD to go... except I still have to avoid shoulder presses. BUT squats are BACK... YIPPEE!!! My tush is soooooo sore from doing them yesterday. LOVE THAT!! I am gonna do the stair climber today for my cardio...

BUBBLE BUTT, BUBBLE BUTT,BUBBLE BUTT!!!!!

J'Bo · 11-24-2003, 09:39 AM

Hey Sapp...yep they are called crispy minis and are in the cracker isle and come in about 7 flavors

as far as the lats i got them from rope climbing and bent over one arm cable rows

i am hitting quads and arms tonight and i am soooo excited to get back into the gym...i have a mini photoshoot in only 8 days

aggies1ut · 11-24-2003, 12:39 PM

Trader Joe's is one awesome store. Been going there for awhile.

Sapphire · 11-24-2003, 01:53 PM

Quote:

Originally posted by aggies1ut
Trader Joe's is one awesome store. Been going there for awhile.

You got that right! I basically do all my shopping there.. but since they don't have crispy minis, that may change!!!

Sapphire · 11-25-2003, 05:17 AM

Glutamine

Meal 1
Met-RX protein shake
4 date rolls
coffee

Meal 2
chunk chicken breast
soy chips (I am gonna just finish the ones I have J'Bo)

Meal 3
mixed raw veggies
grilled chicken
grapes red and white.. YUMMY!

Meal 4
ON THE RUN.. protein bar
rice cakes (plain)

Meal 5
chicken
soy chips
cottage cheese
(YES I ate these 3 items together)

CHEST/SHOULDERS/TRIS/ABS

-FLAT BENCH PRESS...3 X 30 lb dbs x 10 reps
-INCLINE DUMBELL PRESS...3 X 25 lb dbs 12 reps
-CABLE CROSSOVER...2 X 10-12 (skipped these)
-shoulder presses...20 X 12 x 3sets
-BARBELL UPRIGHT ROW...50x12,55x12,55x12
-SKULL CRUSH...2x20x12 (my elbow hurt)
-V BAR PRESSDOWN...3x30x12
-ABS

sorta a half assed WO today...

got to the gym too late..AND it was mobbed I had to wait for everything..

Sapphire · 11-26-2003, 06:07 AM

Meal 1
protein shake with dates
western omelet (YUMMY)

Meal 2
chunk chicken on plain rice cakes

Meal 3
mixed raw veggies
grilled chicken
apple

Meal 4
protein shake
dates (not date rolls)

LEGS
WO

-leg extension: 3 x 8-10
-leg press: 3 x 8-10
-squats: 2 x 8-10
-seated leg curl: 3 x 8-10
-stiff deadlift: 3 x 8-10
-abduction: 2 x 15-20
-butt mach: 2 x 15-20
-seated calf: 3 x 12-15

Cardio 30 minutes stair climber

Meal 5
salad
mussels in marinara sauce
1 glass red wine

J'Bo · 11-26-2003, 06:24 AM

alrighty sapphire looks like your metabolism is speeding up...you taking any fat burners at the moment?

did your honey make you that omelet?

Sapphire · 11-26-2003, 08:17 AM

Quote:

Originally posted by J'Bo
alrighty sapphire looks like your metabolism is speeding up...you taking any fat burners at the moment?

did your honey make you that omelet?

I do think I am getting a bit leaner... my clothes are loose. I just don't want to lose any muscle... that is important to me. How can I make sure that doesn't happen? I take a fat burner just in the am (when I remember...) I ordered more.. and GP is SUPPOSED to be sending me redline sample...

No my honey made me the shake... I got the omelet at work.. it was sooo good, egg yolks and EVERYTHING!!!! I was sooo hungry. I feel good now.

J'Bo · 11-26-2003, 08:30 AM

Stay low on the cardio and make sure to take your BCAA's and eat your food...then you shouldnt lose much muscle at all

Plus you should have a cheat every week or so....maybe a cookie

Sapphire · 11-26-2003, 11:27 AM

Quote:

Originally posted by J'Bo
Stay low on the cardio and make sure to take your BCAA's and eat your food...then you shouldnt lose much muscle at all

Plus you should have a cheat every week or so....maybe a cookie

What are BCAAs again?

Mmmmmm I love cookies, especially homemade cookies!

J'Bo · 11-26-2003, 01:51 PM

Branch Chained Amino Acids= BCAA's they help you tighten up and give you some added protein without the calories

Oh yes i hope everyone likes homemade cookies

but i miss him.

Sapphire · 11-27-2003, 05:54 AM

Ohhh I will have to get those... any specific brand you like?

I know you do.. he will be back soon.

Sapphire · 11-27-2003, 05:56 AM

Glutamine

Meal 1
Protein shake
4 date rolls

2 hour spinning class!

8:30-10:30 am CLASS WAS FULL, I did the stepper instead..

Meal 2
cottage cheese
small piece of avocado
coffee

Kinda picked the rest of the day.. VERY good though.. mostly veggies and meat.. NO dessert except 1 piece of dark chocolate!

J'Bo · 11-27-2003, 06:17 AM

The Optimum is the cheapest...get the capsules and not the tablets though...the tablets get stuck in the throat and since they are large the caps are easier to take.

Only 4 meals Sapph?

Sapphire · 11-27-2003, 10:24 AM

11-21-2003, 11:00 AM	#181
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Add about 2 more egg whites too
	....and thats my $.02

11-22-2003, 12:16 PM	#182
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Saturday Nov 22 Glutamine Meal 1 protein shake 1 date roll Meal 2 1 slice rye toast with AB coffee WEIGHT WO SEATED ROW W/ CG...80x12,8x11,90x7,90x7,90x7 -ASSISTED PULLUP...4 sets set at 60 -DUMBELL ROW...25x10,25x12,25x12,30x8 -PREACHER BAR CURL...30x10,30x8,30x8,30x10,30x8 -ALTERNATE DUMBELL CURL...15 pd db x12,15 x10,15x10,15x10 -ABS hanging leg raises 6 sets of 12 crunches Glutamine Meal 3 soy crisps cottage cheese Meal 4 cottage cheese pistastios Meal 5 grilled chicken salad glass of red wine Last edited by Sapphire : 11-23-2003 at 12:06 PM.
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

11-23-2003, 12:09 PM	#184
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Sunday Nov 23 Glutamine Meal 1 protein shake soy chips Meal 2 1 slice rye toast with AB Meal 3 grilled chicken soy chips WO LEGS!! -LEG PRESS...12x140,12x230,12x320,12x370,12x400,10x500 -SQUATS...12x90,12x140,12x160,12x180,10x200 -STEP UPS...30 lb DB in each hand x 4 sets with 12 reps each -SEATED LEG CURL...12X65,12X70,12X75,12X80 -STIFF DEADLIFT...12X70 X 4 SETS -ADDUCTION...12X90,12X100,5X110,10X100,10X100 -LEG PRESS CALF...15X320,15X320,15X370,12X400 Meal 4 Glutamine right after weights soy chips and grilled chicken Meal 5 chicken sausage w/ broccoli ,cauliflower with tomato sauce My back is feeling ALL better!! Yippee!!!! Last edited by Sapphire : 11-24-2003 at 05:46 AM.
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

11-24-2003, 05:47 AM	#185
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Minday Nov 24 Glutamine Meal 1 protein shake no PB 4 date rolls coffee Meal 2 chunk chicken soy crisps Meal 3 mixed raw veggies grilled chicken red and green grapes Meal 4 grilled chicken strips and cottage cheese Cardio day SPINNING 60 minutes Meal 5 chicken breast with citrus salsa asparagus Last edited by Sapphire : 11-25-2003 at 05:15 AM.
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

11-24-2003, 06:52 AM	#186
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Hey hun. you should try the rice chips (crispy mini's) instead of the soy chips. good job on the pb free date rolls i am happy that your back is feeling better
	....and thats my $.02

11-24-2003, 09:39 AM	#190
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Hey Sapp...yep they are called crispy minis and are in the cracker isle and come in about 7 flavors as far as the lats i got them from rope climbing and bent over one arm cable rows i am hitting quads and arms tonight and i am soooo excited to get back into the gym...i have a mini photoshoot in only 8 days
	....and thats my $.02

11-24-2003, 12:39 PM	#191
aggies1ut NorCal Elite Member* Join Date: Jan 2003 Location: Sacramento, Ca. Posts: 3,580 Photos: 19	Trader Joe's is one awesome store. Been going there for awhile.
	http://www.brightroom.com/view_user_...0&BIB=679&PWD=

11-25-2003, 05:17 AM	#193
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Tuesday Nov 25 Glutamine Meal 1 Met-RX protein shake 4 date rolls coffee Meal 2 chunk chicken breast soy chips (I am gonna just finish the ones I have J'Bo) Meal 3 mixed raw veggies grilled chicken grapes red and white.. YUMMY! Meal 4 ON THE RUN.. protein bar rice cakes (plain) Meal 5 chicken soy chips cottage cheese (YES I ate these 3 items together) CHEST/SHOULDERS/TRIS/ABS -FLAT BENCH PRESS...3 X 30 lb dbs x 10 reps -INCLINE DUMBELL PRESS...3 X 25 lb dbs 12 reps -CABLE CROSSOVER...2 X 10-12 (skipped these) -shoulder presses...20 X 12 x 3sets -BARBELL UPRIGHT ROW...50x12,55x12,55x12 -SKULL CRUSH...2x20x12 (my elbow hurt) -V BAR PRESSDOWN...3x30x12 -ABS sorta a half assed WO today... got to the gym too late..AND it was mobbed I had to wait for everything.. Last edited by Sapphire : 11-25-2003 at 07:00 PM.
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

11-26-2003, 06:07 AM	#194
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Nov 26 Meal 1 protein shake with dates western omelet (YUMMY) Meal 2 chunk chicken on plain rice cakes Meal 3 mixed raw veggies grilled chicken apple Meal 4 protein shake dates (not date rolls) LEGS WO -leg extension: 3 x 8-10 -leg press: 3 x 8-10 -squats: 2 x 8-10 -seated leg curl: 3 x 8-10 -stiff deadlift: 3 x 8-10 -abduction: 2 x 15-20 -butt mach: 2 x 15-20 -seated calf: 3 x 12-15 Cardio 30 minutes stair climber Meal 5 salad mussels in marinara sauce 1 glass red wine Last edited by Sapphire : 11-27-2003 at 05:57 AM.
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

11-26-2003, 06:24 AM	#195
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	alrighty sapphire looks like your metabolism is speeding up...you taking any fat burners at the moment? did your honey make you that omelet?
	....and thats my $.02

11-26-2003, 08:30 AM	#197
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Stay low on the cardio and make sure to take your BCAA's and eat your food...then you shouldnt lose much muscle at all Plus you should have a cheat every week or so....maybe a cookie
	....and thats my $.02

11-26-2003, 01:51 PM	#199
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Branch Chained Amino Acids= BCAA's they help you tighten up and give you some added protein without the calories Oh yes i hope everyone likes homemade cookies but i miss him.
	....and thats my $.02

11-27-2003, 05:54 AM	#200
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Ohhh I will have to get those... any specific brand you like? I know you do.. he will be back soon.
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

11-27-2003, 05:56 AM	#201
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Thanksgiving Glutamine Meal 1 Protein shake 4 date rolls 2 hour spinning class! 8:30-10:30 am CLASS WAS FULL, I did the stepper instead.. Meal 2 cottage cheese small piece of avocado coffee Kinda picked the rest of the day.. VERY good though.. mostly veggies and meat.. NO dessert except 1 piece of dark chocolate! Last edited by Sapphire : 11-29-2003 at 03:34 PM.
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

11-27-2003, 06:17 AM	#202
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	The Optimum is the cheapest...get the capsules and not the tablets though...the tablets get stuck in the throat and since they are large the caps are easier to take. Only 4 meals Sapph?
	....and thats my $.02

11-27-2003, 10:24 AM	#203
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4