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Intense Desire........
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01-06-2004, 07:32 PM
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#1 |
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Senior Member
Elite Member
Join Date: Mar 2003
Location: ME, USA
Posts: 2,295
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Intense Desire........
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Starting a new journal, hopefully my last one, this is my working my ass off journal, I will post meals/training daily, no more fuggin around and no more whoring…….New goals will be short term goals to eventually meet my long term goal, which is simply to be comfortable with my health/physique. The possibility of BB competition has not been ruled out, many older women have done/and do this. Keeping this simple
 but I will change my goals every 2 months and I will change up my training at this time too, if needed, this will be done for as long as it takes  I take Sunday’s off from everything, I will eat clean but carb up this day  Still working on pre/post workout, what is needed??? And, I may change some of the exercises, if I do it will be this week.... Meal Plan……….Low carb/Mod Fat/High Protein My only fluids will be H2O, Crystal Light, Green Tea & Coffee (I MUST have this in the am)  Meal 1: 6:30am………Protein Shake Meal 2: 8:30am………Omelet, 1 whole/5whites 1 Slice FF cheese Meal 3: 11:00am…….2c. Soup made w/chix/broc/gr.bean/celery/onion or Protein Shake Meal 4: 1:30pm……..1 Can Tuna or Shrimp or Chicken, 1c. Romaine, 1tbls. Mayo or 2 tbls. BV Meal 5: 4:00pm……..2c. Soup made w/chix/broc/gr.bean/celery/onion or Protein Shake Meal 6: 6:30pm……..Chicken, Lean Steak, Pork Loin or Shellfish, 2c. Gr. Bean or Broccoli source grams cals %total Total: 1539 Fat: 59 529 37% Sat: 15 138 10% Poly: 6 50 3% Mono: 10 86 6% Carbs: 6 18 1% Fiber: 2 0 0% Protein: 224 897 62% *******Sunday’s carb up is last meal of the day, around 8pm, 1 sm. Banana, 1tbls. Natty PB, ½ c. steel cut oats, 1 sm. Sweet potato Totals w/Carb up source grams cals %total Total: 2145 Fat: 76 680 34% Sat: 19 168 8% Poly: 11 95 5% Mono: 17 149 7% Carbs: 107 364 18% Fiber: 16 0 0% Protein: 243 973 48% Supplements (Haven’t figured out the best time to take these yet, anyone know  Coral Calcium Vitamin A B6 B12 Cod Liver Oil One source Womens Multi/Mineral/Herbs Green Tea caps Training Schedule…..2 sets/20 reps/light W8’s ****This may be over training, but I’m doing it, if it kills me, I’ll let ya know  If I find 2 sets aren’t enough, I’ll bump it up a set......... MONDAY “Chest” BB Bench Press BB Incline Press DB Bench Press DB Incline Press DB Flyes Cable Crossovers “Biceps” Alternate DB Curls BB Curls Preacher Curls Concentration Curls Hammer Curls TUESDAY “Legs” Swiss Ball Squats w/DB Leg Extensions Lying Leg Curls Good Mornings Alternate DB Lunges Leg Presses Sumo Squat w/BB SLDL Seated Calf Raises Standing Heel Raises WEDNESDAY “Shoulders” Seated DB Press Front Raises Lateral Raises Reverse Flyes Upright Cable Rows Upright Barbell Rows “Triceps” Seated Triceps Presses Lying Triceps Presses Triceps Kickbacks Triceps Pushdowns Cable Extensions Bench Dips Overhead Tri Extensions THURSDAY “Legs” Swiss Ball Squats w/DB Leg Extensions Lying Leg Curls Good Mornings Dumbbell Lunges Leg Presses Sumo Squat w/BB SLDL Seated Calf Raises Standing Heel Raises FRIDAY “Back” ***3sets/20reps Lat Pulldown ***changing grip w/each set One-Arm DB Row Bent BB Row Seated Cable Row Back Extensions over Swiss Ball Straight-Arm Pulldowns SATURDAY “Legs” Swiss Ball Squats w/DB Leg Extensions Lying Leg Curls Good Mornings Dumbbell Lunges Leg Presses Sumo Squat w/BB SLDL Seated Calf Raises Standing Heel Raises Cardio (am)………Elliptical or Treadmill…….6 days/30 min HIIT (pm) w/recumbent bike……..20 mins…….1on/1off Ab w/o…..3 sets, 25 reps….6 days Days 1, 3, 5 Swiss Ball crunch Reverse crunch Bicycles Cable Crunches Cable Oblique Crunches Days 2, 4, 6 Decline Crunches Decline Oblique Pelvic Tilt Single knee lift crunch Hanging Knee Raises I think that’s quite enough info to start with………  Last edited by katie64 : 01-07-2004 at 12:49 PM. |
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Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.
Katie  [color="Green"]My Journal...[/COLOR |
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01-06-2004, 07:39 PM
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#2 |
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Senior Member
Elite Member
Join Date: Mar 2003
Location: ME, USA
Posts: 2,295
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This is my last long post in here, I'll keep my PNP for whoring, any and all critics welcome
I'm always open to suggestions |
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Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.
Katie [color="Green"]My Journal...[/COLOR |
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01-07-2004, 06:33 AM
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#3 |
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www.Bodyfactoryllc.com
Join Date: Jul 2002
Location: Pa
Posts: 1,740
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What are your current stats and goals ?
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EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.
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01-07-2004, 06:37 AM
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#4 | |
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Senior Member
Elite Member
Join Date: Mar 2003
Location: ME, USA
Posts: 2,295
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Quote:
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Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.
Katie [color="Green"]My Journal...[/COLOR |
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01-07-2004, 07:29 AM
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#5 |
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Senior Member
Elite Member
Join Date: Mar 2003
Location: ME, USA
Posts: 2,295
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Ok, changing my diet up a bit, will post new diet in a few
  I loved my diet  |
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Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.
Katie [color="Green"]My Journal...[/COLOR |
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01-07-2004, 08:37 AM
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#6 |
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DS
Join Date: Dec 2003
Location: MS
Posts: 5,757
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i think that the diet needed more carb ups.. and perhaps too much cardio!
interested to see what HANS has suggested to you |
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" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."
NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd |
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01-07-2004, 08:46 AM
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#7 |
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Registered User
Join Date: Mar 2002
Location: LA, CA
Posts: 5,634
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i agree. a one meal carb up once a week isn't enough in my opinion. i've had great luck with diets that use that carb up meal but i've needed 'em twice weekly - and i do mean "need"
also, my fat intake on non carb days was significantly higher (around 85 g) good luck to you! |
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Tomorrow may be the best day of your life.
Or not. |
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01-07-2004, 10:06 AM
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#8 |
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www.Bodyfactoryllc.com
Join Date: Jul 2002
Location: Pa
Posts: 1,740
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if you have sufficent amounts of carbs NO carb ups are needed. you shouldn't be carbing up untill you hit near your goal any way. Just set a base line and run it for 3-4 weeks then make minor tweaks here and there. CArdio should be about 4-5 days a week at 45 minuutes a day first thing in the morning with some BCAAS (5 grams prior)
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EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.
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01-07-2004, 10:12 AM
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#9 |
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Registered User
Join Date: Mar 2002
Location: LA, CA
Posts: 5,634
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agreed - but the first meal plan she posted had her under 10g a day. sounds like han is gonna help you out so i won't intrude. i personally think that's too much cardio to be doing but you'll find what's best for you.
i won't intrude - but i will wish you the very best of luck with your goals! you're gonna do great! |
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Tomorrow may be the best day of your life.
Or not. |
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01-07-2004, 10:12 AM
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#10 |
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www.Bodyfactoryllc.com
Join Date: Jul 2002
Location: Pa
Posts: 1,740
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pm me your diet and let me tweak it
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EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.
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01-07-2004, 10:32 AM
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#12 |
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www.Bodyfactoryllc.com
Join Date: Jul 2002
Location: Pa
Posts: 1,740
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i upped her to 100 carbs a day training and about 50-75 on non traning days. So no need to carb up
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EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.
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01-07-2004, 10:40 AM
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#14 | |
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Registered User
Join Date: Mar 2002
Location: LA, CA
Posts: 5,634
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Quote:
you're in good hands katie. now make yourself proud! |
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Tomorrow may be the best day of your life.
Or not. |
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01-07-2004, 10:51 AM
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#15 |
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www.Bodyfactoryllc.com
Join Date: Jul 2002
Location: Pa
Posts: 1,740
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people have to learn to create a base line and then make minor adjustments and ease into things. I run thing in different phases. Phase 1 acclimation - your create homeo statis in the body phase 2 you tweak according to what previous stage yeilds and just change one variable at a time and not having carbs go up , protein goe down, fat going i don;t know where, how the hell can you pin down on what is working? carb rotation shouild be administered untill the final 4-5 weeks before goals are near..
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EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.
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01-07-2004, 11:26 AM
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#16 |
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Senior Member
Elite Member
Join Date: Mar 2003
Location: ME, USA
Posts: 2,295
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WOW
 Thank you everyone for your encouragement, I will post my new diet in a bit, still working on it........ One question, do count EFA's in the total amount of fat per meal???? I still have the flu so my diet will be off today, had an omelet a while ago and I feel  ...........Seems like the only thing I can keep down is H2O Again, WOW |
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Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.
Katie [color="Green"]My Journal...[/COLOR |
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01-07-2004, 11:28 AM
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#17 |
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Senior Member
Elite Member
Join Date: Mar 2003
Location: ME, USA
Posts: 2,295
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A HUGE Thank you to HAN
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Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.
Katie [color="Green"]My Journal...[/COLOR |
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01-07-2004, 11:30 AM
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P/RR/S groupie
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WoW! Katie.. you are sooo lucky! You have HAN helping you out!! Please post your diet! The best of luck Sweetie!!
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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=17638http://www.ironmagazineforums.com/at...chmentid=17567http://www.ironmagazineforums.com/at...chmentid=17622 |
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01-07-2004, 11:32 AM
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#19 | |
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Senior Member
Elite Member
Join Date: Mar 2003
Location: ME, USA
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Quote:
 Any suggestions????? I LOVE working my legs , one of the better parts of my body I look good from the calves down and the neck up, everything in between needs a major overhaul |
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Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.
Katie [color="Green"]My Journal...[/COLOR |
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01-07-2004, 11:33 AM
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#20 | |
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Senior Member
Elite Member
Join Date: Mar 2003
Location: ME, USA
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Quote:
Thanks Sapphire Edit***Not sure if you want everyone to know your name, sorry |
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Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.
Katie [color="Green"]My Journal...[/COLOR |
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01-07-2004, 11:38 AM
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#21 |
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P/RR/S groupie
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Ahhh no problem.. My journal is called Cyndi's Diet/WO Log!
I want Carb up days!!! I am gonna ask GP. |
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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=17638http://www.ironmagazineforums.com/at...chmentid=17567http://www.ironmagazineforums.com/at...chmentid=17622 |
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01-07-2004, 11:46 AM
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#22 |
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www.Bodyfactoryllc.com
Join Date: Jul 2002
Location: Pa
Posts: 1,740
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All calories count my dear FATS ESPECIALLY !! NO i have to go ck on j'bo LOL. Eventually you will carb ups will be implimented NOT YET ...
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EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.
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01-07-2004, 11:47 AM
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#23 | |
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Senior Member
Elite Member
Join Date: Mar 2003
Location: ME, USA
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Quote:
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Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.
Katie [color="Green"]My Journal...[/COLOR |
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01-07-2004, 12:18 PM
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#24 |
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Senior Member
Elite Member
Join Date: Mar 2003
Location: ME, USA
Posts: 2,295
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Workout
Warm up 10 min treadmill LEGS (only did 1 set today, was feeling dizzy  )SB Wall Squats 1/20/7.5 each hand Leg Ext 1/20/40 Leg Curls 1/20/30 ***dropping the w8 on these 2, it hurts my lower back Good Mornings 1/20/20 Alt. DB Lunges 1/20/7.5 each hand Leg Presses 1/20/45 (I don't have an incline or decline on this, so it's str8 out, I don't think it's very effective) Sumo Squat w/BB 1/20/20 SLDL *** DND "Did Not Do" Seated Calf Raises 1/20/15 Not sure if I'm doing this right, will check ExRx Standing Heel Raises 1/20/7.5 each hand (Tried to do toes pointed in then out  )15 min. treadmill AB'S (again I only did 1 set) Crunches 1x25 (86ing the SB Crunches, they don't feel effective) Reverse Crunch 1x25 Bicycles 1x5x10 (50) Love these..... ***86ing the cable type crunches, either my cables are loose or this just isn't effective for me... Pelvic Tilt 1x2x25 (50) yeah like you guys can't count LOLHanging Knee raises 1x25 Love these too...... I'm simplifing this, 86ing the HIIT at night, I will normally do my workouts at night, it will look like this; 15m. cardio train body part for the day 15m. cardio Abs/Butt 15m. cardio If anyone thinks this is not OK, let me know, especially with the break up of my cardio, it's more of a warm up, rest, cool down but at a fairly fast pace. Upping my morning cardio to 45 mins. Some of you may not know but I was in a car accident 2 months ago, injuring my back and neck (all muscle related) just stopped physical therapy last week, I had been working UB mainly, thus the reason for my extra leg w/o's but it is also why my lower back is hurting, so I'll keep w8's low until I don't feel anymore pain.  what else, oh yeah, my diet, posting that next  Last edited by katie64 : 01-07-2004 at 01:00 PM. |
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Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.
Katie [color="Green"]My Journal...[/COLOR |
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01-07-2004, 12:19 PM
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#25 | |
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Senior Member
Elite Member
Join Date: Mar 2003
Location: ME, USA
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Quote:
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Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.
Katie [color="Green"]My Journal...[/COLOR |
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