The BEST That I Can Do

**Jodi** · 02-19-2004, 05:08 PM

I'll have all you move in with me. I'll get your asses into shape fast. You might hate me afterwards though

**nikegurl** · 02-19-2004, 05:14 PM

I'd never hate you after. Maybe a bit along the way but not after.

**Jill** · 02-19-2004, 05:37 PM

The meatloaf cold-I eat it like that all the time too!

I know how you feel about the clothes hon-I went on holidays a month ago, and was getting ready to go out for dinner, and ya NONE of the pants I brough from the summer fit me. Only 1 pair with a drawstring waist. It is very frusterating, and I can relate. Oh ya, the scale is the devil, so stay away from him too.

Just take things 1 day at a time-if you mess up dont beat yourself up.

**nikegurl** · 02-19-2004, 06:08 PM

thanks for the kind words Jill. but i think i need to be yelled at more.

i've been letting a "mess" in my personal life impact my goals and that only makes everything worse. (but i keep doing it)

on the bright side - i don't have a scale demon so that's something i don't have to stress about AND i'm still cigarette free AND i will do better tomorrow.

(YELL at me if i don't)

**nikegurl** · 02-23-2004, 12:31 PM

MEAL 1
1.5 scoops Nectar (whey)
1 cup Fiber One
3 fish oil caps

MEAL 2
4 oz turkey breast
4 oz yam
pinch of mustard

MEAL 3
1.5 scoops Nectar (whey)
3 fish oil caps

MEAL 4
can tuna
whole wheat tortilla
Tbs lowfat mayo
celery
1/4 cup brown rice (mixed in tuna)
1/2 apple

MEAL 5 (post workout)
protein pancakes
1/2 cup oats
1/2 cup fat free cottage cheese
3 egg whites
Tbs Smuckers Sugar Free Light Jam
pear
3 fish oil caps

TOTALS
1588 calories
164 g protein
151 g carbs
32 g fat

Jodi, is the pear in Meal 5 ok since it's post workout or is that pushing it (fruit near bedtime?)

**nikegurl** · 02-23-2004, 12:38 PM

I've decided to do cardio 3 times a week (on my non lifting days) for 20 minutes. Not much but I never do any so maybe this will be a good move. (and I'll hate every minute of it)

**Jodi** · 02-23-2004, 02:33 PM

I would go with 1/2 pear.

**atherjen** · 02-23-2004, 02:41 PM

I hate cardio too! :P nothing beats lifting weights imo! mayhbe make one of those cardio days HIIT. makes the 20mins go by faster anyways! lol

diets looking great girl! and Im so proud of you for still being smokey free!

**nikegurl** · 02-23-2004, 02:46 PM

i'll definitely try HIIT. could i start with 4 minutes fast walk on an incline, 1 minute jog, 4 minute fast walk, 1 minute jog 'til the 20 minutes go by? i'm in pretty bad cardio shape so that may actually not be so easy at first.

as for the pear....they're pretty puny and i never eat really close to the core. so i bet when you take into account the part i waste and the starting size of the pear it is close to 1/2. seriously.

but if i find bigger pears i'll only eat half. k?

**Jodi** · 02-23-2004, 02:48 PM

Cardio just plain sucks ass.

I find every excuse in the book to not do cardio. Then I realize it doesn't really matter because I can get just as lean without cardio and I don't sacrafice any muscle in the process. Even before my comp I didn't do any cardio until the last 4 weeks.

**nikegurl** · 02-23-2004, 02:51 PM

i'm fiddling with my training split a little. i'm going to try training quads and hamstrings seperately and see how that goes for awhile.

Sunday 2/22 CHEST and SHOULDERS

CHEST

Flat DB Press
10 x 30
8 x 35
7 x 35 (really only got 6, needed spot on last 1)

Incline Hammer Machine
10 x 50 (total weight, not per side)
10 x 60
7 x 70

Pec Deck
10 x 30
10 45
9 x 45

SHOULDERS

Machine Press - I always use free weights but this machine was very cool....burned like crazy and easy to do a drop set at the end

10 x 40
7 x 40
6 x 40 + 4 x 30

Lateral Raises
10 x 12.5
7 x 15
9 x 12.5

Rear Delt Machine
10 x 45
9 x 45
9 x 45

I've never done shoulders on chest day b/c my shoulders are a weak spot and I thought they should have their own day. BUT I may just like doing them after chest b/c they were burning like crazy after only 1 set (from the pre exhaust I guess)

I'll see how this split goes....

**nikegurl** · 02-24-2004, 10:48 AM

I really like splitting legs up! My legs were jello when I left the gym and they stayed that way...An hour later when I got in the shower at home I couldn't stand on one leg to shave my legs b/c whichever one I tried to stand on was shakin' too much.

Workout sure doesn't look like much but I think I'll be able to make real progress training quad and hams on different days. I'll increase the volume a bit soon. (been slacking with legs for so long that while this should have been an easy workout...it wasn't

)

I still suck at squats. For now my squatting goals will be: 1) Do them no matter what and 2) Ass to the floor. I achieved those 2 things but when it starts to feel heavy I rack it. It's gonna take a long time for me to get to some respectable weights...(I admit, squats freaking scare me. never used to.

)

So since I chicken out early on squats I'm going to be sure to really push my limits on the leg press. I'm not strong on them either but I will take sets to true failure on these.

SQUATS
10 x 65
10 x 75
8 x 85

LEG PRESS
10 x 90
8 x 180
7 x 180

LEG EXTENSIONS
10 x 50
9 x 50
7 x 50

ROTARY CALF MACHINE
17 x 90
9 x 130
8 x 130
8 x 130

SEATED CALF RAISES
20 x 35
18 x 35

**nikegurl** · 02-24-2004, 10:50 AM

by the way....i have "news"

it's strange but good. something changed for me this weekend. i feel good again. very motivated and like i really can kick some ass.

(in a good way)

i don't feel this nagging sense that I HAVE to eat right and train instead i really WANT to do it. i'm looking forward to they gym, loving my time there and feeling damn good about a day of good eating instead of bad about how my hips look in the mirror.

not sure what happened - but i'm glad it did.

**ncgirl21** · 02-24-2004, 11:46 AM

Originally posted by nikegurl
by the way....i have "news"

it's strange but good. something changed for me this weekend. i feel good again. very motivated and like i really can kick some ass.

(in a good way)

i don't feel this nagging sense that I HAVE to eat right and train instead i really WANT to do it. i'm looking forward to they gym, loving my time there and feeling damn good about a day of good eating instead of bad about how my hips look in the mirror.

not sure what happened - but i'm glad it did.

Congrats Girl!! I'm sure you will kick some ass!!

Keep it up!!

**Jodi** · 02-24-2004, 12:57 PM

Originally posted by nikegurl
by the way....i have "news"

it's strange but good. something changed for me this weekend. i feel good again. very motivated and like i really can kick some ass.

(in a good way)

i don't feel this nagging sense that I HAVE to eat right and train instead i really WANT to do it. i'm looking forward to they gym, loving my time there and feeling damn good about a day of good eating instead of bad about how my hips look in the mirror.

not sure what happened - but i'm glad it did.

Go with the flow

**atherjen** · 02-24-2004, 01:25 PM

HOORAY! thats the spirit girl!

**nikegurl** · 02-24-2004, 01:28 PM

yep - feeling really good. there is a chance it's b/c i'm an ephedra junkie.

haven't used any in awhile and i cracked open my last bottle of dymetadrine this week. maybe they're happy pills for me?

**atherjen** · 02-24-2004, 01:33 PM

you silly girl!
gosh, coffee makes me happy! even though I dont feel anything from it or ephedrine.

**nikegurl** · 02-25-2004, 10:34 AM

night off from the gym (tuesday night)

i have a little "situation" today.

my legs aren't working. they are killing me from monday night (no problem, been there done that - we all have) but besides hurting...they won't work quite right. i can barely walk.

it's better when i move around but when i got out of bed this morning i could barely get to the bathroom. and sitting at my desk is not helping. i look like sucha freak. oops.

**nikegurl** · 02-25-2004, 10:40 AM

yesterday's meals - a bit low on calories. i forgot fish oil a couple of times. i'll bump it up a tad today.

MEAL 1
1.5 scoops Nectar (whey)
1 cup Fiber One

MEAL 2
4 oz turkey breast
4 oz yam
pinch of mustard

MEAL 3
1.5 scoops Nectar (whey)
3 fish oil caps

MEAL 4
can tuna
1.5 whole wheat tortilla
Tbs lowfat mayo
celery
1/2 apple

MEAL 5 (post workout)
protein pancakes
1/2 cup oats
1/2 cup fat free cottage cheese
3 egg whites
Tbs Smuckers Sugar Free Light Jam

TOTALS
1451 calories
165 g protein
131 g carbs
26 g fat

**Jill** · 02-25-2004, 11:48 AM

Originally posted by nikegurl

MEAL 5 (post workout)
protein pancakes
1/2 cup oats
1/2 cup fat free cottage cheese
3 egg whites
Tbs Smuckers Sugar Free Light Jam

Meals look good NG. I'd have to say this one looks the best to me.

Put a pinch of baking soda and a pinch of baking powder. I find it makes em taste even better!!! (it is possible) Oh ya, I used to love sf jam too-now i eat my p pancakes with fresh strawberries, even yummier!

Oh, 1 more thing! Try adding a TBS of coco, and a TBS of choc protein. It seriously tastes like choc cake! Im addicted to p pancakes on carb days!

**nikegurl** · 02-25-2004, 11:58 AM

thanks jill! i remembered the pinch of baking soda monday but forgot it yesterday. you are very right - they fluff more with the baking powder.

i use apricot SF jam and ohmylord is it good. i keep thinking...jodi isn't going to allow this for long.

**Jill** · 02-25-2004, 12:28 PM

Originally posted by nikegurl

i use apricot SF jam and ohmylord is it good. i keep thinking...jodi isn't going to allow this for long.

I was cut off. I have a TBS occasionally!

**nikegurl** · 02-25-2004, 12:32 PM

for some reason this week i'm feeling very motivated, disciplined and focussed again...so i think when the time comes for the apricot smuckers to be banned i'll be ready.

i may shed a few tears but i'll handle it.

just not yet - k jodi?

**nikegurl** · 02-26-2004, 11:58 AM

Yesterday's Meals...calories still a little low but I'm feeling good.
I'm going to make a few adjustments starting on Monday. (don't worry - they aren't out of impatience, I promise and I'm actually going to increase calories some.)

MEAL 1
1.5 scoops Nectar (whey)
1 cup Fiber One
3 fish oil caps

MEAL 2
4 oz turkey burger
4 oz yam
mustard

MEAL 3
1.5 scoops Nectar (whey)
3 fish oil caps

MEAL 4
can tuna
1.5 whole wheat tortilla
Tbs lowfat mayo
small pear

MEAL 5 (post workout)
protein pancakes
1/2 cup oats
1/2 cup fat free cottage cheese
3 egg whites
Tbs Smuckers Sugar Free Light Jam

TOTALS
1522 calories
166 g protein
140 g carbs
29 g fat

I'm telling you...Dymetadrine Extreme is my miracle product. I'm not starving, I'm feeling great....and f*ckers had to take it off the market.

**atherjen** · 02-26-2004, 12:32 PM

hmmm I seen that product in ol magazines.

diet looks yummy!! just dont lower too much girlie!

**nikegurl** · 02-26-2004, 01:12 PM

diet is yummy!

i'm going to bump calories up a bit next week and i'm working out a version of carb rotation that feels right for me...we shall see.

**Stacey** · 02-26-2004, 01:37 PM

Hey girlie~ I LOVE Dymetdrine Extreme tooooo -- Not taking it anymore--but I did for a long time. Butterfly did also!! Great stuff!

Take care honey!

**nikegurl** · 02-26-2004, 01:39 PM

it's great stuff.

i hadn't used it for about 2 years and i'm remembering all over again why i've always liked it so much.

have a good one and thanks for popping in!

**nikegurl** · 02-26-2004, 06:31 PM

UPDATE...I'm taking the day off tomorrow so that means no computer for me again until Monday morning. I'm sticking to the same meal plan Friday, Saturday and Sunday. (really)

Starting Monday I'm changing things a bit.

For 2 weeks I will eat:

1610 calories
125 g protein
200 g carbs
34 g fat

5 meals, basically same macros at each.

Then I will drop 1 carb meal and replace it with veggies in weeks 3 & 4. Calories will stay the same. Carbs will drop to 160g and fat will increase to 52g

Every 2 weeks I'll drop a complex carb meal (lowering carb intake by about 40 g) and increase fat a bit to keep my calories about the same.

Weeks 5 & 6 will be same calories and protein (roughly) with carbs dropping to 120 and fat bumping to 70 g

Weeks 7 & 8 will drop carbs to 80 g and fat will increase to 88.

(2 week "cycles")

If/when progress stalls I will decrease calories by 50.

That's the plan.

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