Cyndi's Diet/WO Log

**Sapphire** · 11-12-2003, 06:02 AM

Meal 1
protein shake
coffee
turkey and egg whites

Meal 2
soy crisps
FF cottage cheese

Meal 3
mixed raw veggies with grilled chicken
cashews

Meal 4
protein shake with PB
glutamine

LEGS!!!

-LEG PRESS...320x12,410x12,46x12,510x10,530x10
-STEP UP...30 lb dbs in each hand X 12x4 sets
-EXTENSION...185x8,190x8,195x8,200x7
-LYING LEG CURL...55x10,60x6,60x6
-STIFF DEADLIFT...3 X 8-10 skipped because of back
-SUPERSET: ABDUCTION 60x12,60x12,70x9,70x6
/BUTT BLASTER...100x12,110x10,120x10,140x8
-LEG PRESS CALF...460x15,480x12,500X12,540x12,570x8
-SEATED CALF...135x12,155x8,155x6,135x10

OUCH!!

Glutamine

Meal 5
cottage cheese

Meal 6
guacamole and chicken (leftovers)

**J'Bo** · 11-12-2003, 08:04 AM

Hey hun i am back

Dont know for how long though.

I was looking for some date rolls while i was away and everyone looked at me like i was a weirdo

**Sapphire** · 11-12-2003, 08:14 AM

Hey Sexy!!

I emailed you back this am. What do you mean you don't know for how long?? Where are you going?

I am following your meal timing suggestions.... Thank YOU!

The only problem is the 6:30 meal... I am usually working out then.. I guess I can bring a RTD with me.

I gotta send you some date rolls, email me your address... maybe I will freeze them before I send them, they are all natural and fresh, no preservatives.. I hope they don't go bad.

**J'Bo** · 11-12-2003, 08:28 AM

date rolls

i will pm you my address but its at the bottom of all my email messages hun.

have your 6:30pm meal right after the gym then

i want to move to Calgary cause i hate the town i am living in...too small

**Sapphire** · 11-12-2003, 10:55 AM

I have to go buy some date rolls in the next few days... I will pick you up some!

Why don't you move to Hollywood Florida????

**J'Bo** · 11-12-2003, 12:25 PM

Sapp.

Yippee date rolls

Ummm there is a little thing called the US government that wont let little old me work across the border

**Sapphire** · 11-12-2003, 02:43 PM

Originally posted by J'Bo
Sapp.

Yippee date rolls

Ummm there is a little thing called the US government that wont let little old me work across the border

Hmmmmm.. that COULD pose a problem...

**J'Bo** · 11-12-2003, 02:53 PM

Yep. However nothing 2 Karots wouldnt fix

**Sapphire** · 11-12-2003, 03:07 PM

Originally posted by J'Bo
Yep. However nothing 2 Karots wouldnt fix

Ya got THAT right J!!!!

**J'Bo** · 11-12-2003, 03:08 PM

**Sapphire** · 11-12-2003, 03:10 PM

how's THAT whole project going BTW????

**J'Bo** · 11-12-2003, 03:12 PM

project? thats aweful Sapph

he is doing well and still a sweetheart.

**Sapphire** · 11-12-2003, 03:19 PM

Originally posted by J'Bo
project? thats aweful Sapph

he is doing well and still a sweetheart.

No!! Just trying to be discreet.... and glad to hear it! He has ALWAYS been sweet!!!

**Sapphire** · 11-13-2003, 08:37 AM

Glutamine

Meal 1
protein shake
2 date rolls with PB

Meal 2
cottage cheese
cashews

Meal 3
protein bar (it was this or nothing, VERY busy at work)

Meal 4
soy crisps
cottage cheese

Meal 5
spicy tuna roll
peanuts and a glass of wine

BAD eating day.. way busy at work.. upgrading server... back on track tommorow...

**Sapphire** · 11-14-2003, 12:39 PM

Meal 1
protein shake
4 date rolls with PB

Meal 2
apple with AB

Meal 3
soy crisps and grilled chicken

Meal 4
edamame

Meal 5
protein shake
date rolls w/ PB

Bad eating day again... very busy and my BF came over and distracted me from dinner...

REST DAY

**Sapphire** · 11-15-2003, 06:20 AM

Meal 1
protein shake with date rolls and PB

Glutamine before spinning 60 minutes

BACK/BICEPS/ABS

-WG PULLDOWN...80x12,80x12,90x8,90x8
-CG PULLDOWN...70x12,70x12,70x12,80x11
-MEDIUM GRIP SEATED ROW (USE A SHORT STRAIGHT BAR AND AN UNDERHAND GRIP/CURL GRIP)...70x10,7x10,80x8,80x7
-DUMBELL ROW...25 pd db x12,25x12,25x12
-SEATED DUMBELL CURL...20x7,20x4,15x7,15x8,15x8
-CABLE CURL...50x10,50x10,50x7,50x7
-ABS
leg raises
crunches

Meal 2
grilled chicken
soy crisps

Meal 3
almonds and pistastios
( I was hiking)

Meal 4
dates and PB

Meal 5
sea bass and mussels in marinara sauce
salad with oil/vinegar
1 glass red wine

**Sapphire** · 11-16-2003, 06:25 AM

Glutamine

Meal 1
protein shake
dates w/PB

Spinning 60 minutes

Meal 2
glutamine
coffee
apple with PB
chicken breast

Meal 3
chicken

Meal 4
protein bar
coffee

WO

LEG EXTENSION...3 X 10-12, 8-10, 6-8
LEG PRESS...3 X 10-12, 8-10, 6-8
SINGLE LEG PRESS...2 X 8-10
LYING LEG CURL...3 X 10-12, 8-10, 6-8
SEATED LEG CURL...2 X 8-10
ADDUCTION...2 X 15-20
ABDUCTION...3 X 15-20
SEATED CALF...2 X 12-15
LEG PRESS OR STANDING CALF...2 X 8-10

Glutamine

Meal 5
chicken sausage with asparagus and broccoli

**J'Bo** · 11-16-2003, 07:22 AM

sapphire

get moving on that diet gal

if your going on a hike make sure you take some protein.
those tiny tins of tuna that you open with a pull tab are great.
maybe a date roll

**Sapphire** · 11-16-2003, 09:46 AM

Originally posted by J'Bo
sapphire

get moving on that diet gal

if your going on a hike make sure you take some protein.
those tiny tins of tuna that you open with a pull tab are great.
maybe a date roll

Opps I got nailed... do you think it's just bad food or not enough food or both??? I know I always forget to eat, Chris is a bad influence.. he eats next to nothing, except protein shakes. He has the BEST bod I have ever seen in person, unbelievable. Ripped abs, BIG wide chest and shoulders, ass to die for, BIG muscular legs. I don't understand how he does it with what he eats. I seriously almost fainted the first time I saw him.. (naked)

I will do beter my female coach!! Eric would be upset if I called you coach.

although I would MUCH rather look like YOU than him!!!

**J'Bo** · 11-16-2003, 11:06 AM

well listen to him first cause i dont need a spanking from GP (ok maybe a like

)

i believe it is that your not eating enough protein and too much pb and fat. jmho

**Sapphire** · 11-17-2003, 07:12 AM

Originally posted by J'Bo
well listen to him first cause i dont need a spanking from GP (ok maybe a like

)

i believe it is that your not eating enough protein and too much pb and fat. jmho

Yeah I probably do eat too much PB... I know it. I love it, but I will cut down.... maybe I will just have it for breakfast. I love nuts.

I will also try to eat more protein.......
Thanks J!!!

**Sapphire** · 11-17-2003, 07:13 AM

Meal 1
protein shake
3 date rolls w/ PB
coffee

Meal 2
cottage cheese and chunk chicken mixed

Meal 3
mixed raw veggies
grilled chicken
soy crisps

Meal 4
protein shake with glutamine
1 chicken sausage (leftover)

Cardio Spinning 60 minutes

Meal 5
marinated grilled chicken breast

**J'Bo** · 11-17-2003, 07:45 AM

yah i love nuts too...put a bag of cashews in front of me and they are GONE in 60 seconds

last season i ate 2kg of pb every 2 weeks

i overdosed and no i dont care for it.

those date rolls sound so good, why the heck you need pb with them?

**Sapphire** · 11-17-2003, 09:31 AM

Originally posted by J'Bo
yah i love nuts too...put a bag of cashews in front of me and they are GONE in 60 seconds

last season i ate 2kg of pb every 2 weeks

i overdosed and no i dont care for it.

those date rolls sound so good, why the heck you need pb with them?

They taste even better with PB on them..and I need a little fat no???

**J'Bo** · 11-17-2003, 10:22 AM

yes a little...but i wouldnt with the date rolls because dates are so high in natural sugars. plus your getting fat with the coconut

**Sapphire** · 11-17-2003, 10:47 AM

Oh.... OK then I won't ....

Thanks Jen... You are the best and I really mean it!!!!!

**J'Bo** · 11-17-2003, 10:53 AM

no you are

**Sapphire** · 11-17-2003, 03:17 PM

Originally posted by J'Bo
no you are

OK we BOTH are!!

**Sapphire** · 11-18-2003, 06:07 AM

Meal 1
glutamine
protein shake
3 date rolls (no PB

as per J'Bo)

Meal 2
can of tuna
soy crisps

Meal 2 1/2
cottage cheese (I am hungry today)

Meal 3
mixed raw veggies
grilled chicken

Meal 4
protein shake
3 date rolls

WO
flat dumbell press...3 x 6-8
-incline barbell press...3 x 8-10
-incline flye...2 x 8-10
-cable front raise (stand facing away from weight stack and pull straight bar between your legs to shoulder height)...3 x 8-10
-barbell upright row...2 x 8-10
-CG bench press...3 x 8-10
-pushdown...2 x 8-10
-abs

Cardio 10 minutes Elliptical to warm up...

Glutamine
Meal 5
chicken breast
handful of pistatios

**J'Bo** · 11-18-2003, 06:27 AM

take the pb and put it in the garbage missy

believe me little things like that can make big differences.

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