sara

Tuesday 2/24/04

6:30 Pre-Workout
1/3 Cup Brown Rice
1 Borcca Burger (13P, 1.5F, 3C)
1 Veggie's Cheese (6, 3F)
(19P, 5F)
* Hot Coffee*

9:30 Post-Workout
1/3 Cup Brown Rice
1/2 Cup Tuna
(26P, 1.5F)

12:30 After school
1 Can Sardine
Veggies: Broccoli, 5 Sprouts
(20P, 5F)

3:20 @ School
1 Low Carb Crunch Soy Bar (GeniSoy)
(150 Cals, 4.5F, 15 P, 2 Net Carbs) 19 Carbs
- 2 Fiber
- 15 Maltitol


Meal 5:45 Home
2 Fish fillet (16P each, 0F)
1 TSP Olive oil
Veggies: lettuce green onions
(32P, 5F ) [/quote]

8:10 carbs in last meal
1 Fish Fillet (17P, 3F)
1 veggies cheese (6P, 3F)
1 Low slice carb bread (7.5P, 1.5F, 2.5C)
1 Slice whole wheat bread
Mixed kidney beans, garbanzo beans salad with olive oil
Babaganoush with Thahini butter
3 Strawberries
Veggies: Sprouts, Broccoli, green beans

I'm not going to bed tonight till midnight or after that...

sara

Wednesday 2/25/04


8:00
2 Slices Low carb bread (2.5 C, 1.5F, 7.5P) each slice
1 Veggies' Cheese (6P, 3F)
Spinach
(21P, 6F, 5C)
** Hot Coffee/powdered non dairy milk**

1:10 Lunch Break
1/3 Cup Brown-Rice
1 Can Tuna
1 TSP Olive oil
Spinach, 4 Sprouts w. vinegar
(32P, 7F)
** Ho Tea/ Powdered non-dairy milk/cinnamon**

~5:40 After work
Home cooked/fried w. olive oil Talapia with skin
Spinach, green onions
(?P, ?F)

8:45
Fish fillet w. garlic herbs (17P, 0C, 3F)
Broccoli
(17P, 3F)
** Hot Cocoa/powderd non-dairy milk (2C, 0F, 0P) 0 Sugar

Meal 5 ???

sara

I'm going to try to eat something before bed.. maybe some soy milk if I'm hungry

greekblondechic

bedtime meal should include a little fat so it digests slower

sara

I know I know the soy has 3 grams of fat .. I didn't drink it anyways

sara

Thursday 2/26/04

Chest/Triceps

DB Chest Press 20/12, 20/11, 20/10

Machine press 62.5/8, 62.5/7, 62.5/6, 62.5/5

DB Incline Flye 17.5/10, 20/6, 20/6, 17.5/7

Pec Dec Flye machine 40/10, 42.5/6, 42.5/7

Triceps press down 52/9, 52/9, 52/7

Seated Dip machine 62.5/10, 62.5/9, 62.5/8

DB Triceps extension (seated on ball) 17.5/9, 17.5/6, 17.5/5
(is this supposed to be harder when you seated on a ball instead of sitting on a bench?)

ABS 3 - sets crunches on ball + 3 sets crunches w. leg raise on floor w. weight
15 MInutes Stair Master

atherjen

workouts look great Sara! keep it up!

and yah those tri extensions will be hard on a ball because you have to stabilize yourself at the same time!

" 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

sara

Thanx AJ
Actually today I didn't do the high weight that I usually do on my second set of seated dip machine.. I usually go up to 67.5 not today though

sara

sara

Jill

I always have whey and water! And fishies!

sara

How much protein and fat in that meal?
I was thinking of having a cup coffee, 1/2 grapefruit and 1 Bocca burger that has 18P, 1.5 and 3 net carbs...

Jill

I usually aim for 25-30g per meal. Thats just me though. If I have a carb day, I usually have 40g of carbs before my workout.

JLB001

I never eat before my am cardio. I wake up, put my full body armour of sweat my ass off clothes on, take my thermos, throw a hat on my head after brushing teethies and going tinkle, then out the door.

"When you get to the end of your rope, tie a knot in it and hang on."

Jill

I used to too. I rarely 'just do cardio'. My cardio is usually done after weight training anywase. I got in shit from the boss a while ago for not eating before I go workout. Now I always do. You always here do it on an empty stomach, then people are like you should have something in your tummy. I guess its just what works for that person!

greekblondechic

Personally, when I did empty stomach cardio I loved it cuz I had nothing in there to make me nauseous, so I may go back to it

sara

I want to eat something before my morning cardio so I won't lose the mini muscles I have now and at the same time I want to lose the BF.. or I can just do the old plan that I started with last year, is no cardio and do no carb diet and carb up twice a week

sara

When I had the Sugar-free jello today.. I didn't enjoy it, I'm not craving for junk food anymore I can feel the change of my cravings!!!

greekblondechic

yay! ice cream today made me sick

sara

Just looking at junk food makes me sick now, jus like the old days!

myCATpowerlifts

i can relate
one time in 5th grade, they gave us some shit-nasty candy
i hated it, in fact i can still remember the horrible taste, it detered me from eating candy very often for a while

but i dont like candy anyway

i hate chocolate too

sara

Now I can carb cycle or do carb-up plan twice a week with no worries!

sara

Thursday 2/26/04

6:50 Pre-workout
1/3 Cup Brown-Rice
1 Bocca burger (18P, 1.5F, 3 C) subtracting fiber
1 Veggie's Cheese (6P, 3F, 0 C)
2 Fish oil cap (2F)
Spinach
(25P, 7F)
** Hot Coffee/non dairy powdered milk**

9:50 Post-workout
1/2 Cup Brown-Rice
1/2 Cup canned Tuna
(27P, 2F)

12:30
1/2 Grape Fruit
2 Servings Tofu (Total for 2 servings = 14P, 8F, 2C)
1/4 Cup canned Tuna (13P, .5F)
Veggies: Spinach, Lettuce, Red Pepper w. vinegar
(27P, 8.5F)

3:30 @ School
1 Genisoy Low Carb Bar (2 net carbs)
(160 Cals, 15P, 6F, 18 Carbs, 2 Fiber, 14 Sugar Alcohols (maltitol))

6:20
2 Strawberries
1 Can Sardine (20P, 6F, 1C)
Veggies: Broccoli, Onions
Sugar-Free Jello
(20P, 6F)
** Hot Tea/Powdered non-dairy milk**

9:20
1/4 Cup Canned Salmon
Veggies: Spinach, garlic
(12P, 5F)

sara

Friday 2/27/04

Biceps/ABS

EZ bar curl 0/20 (bar only) , 15/12, 15/11, 15/7, 15/7, 0/12

Cable curl 25/8, 25/8, 30/5 , 30/5, 25/7

DB curl 17/12, 20/7, 20/6, 20/5, 17.5/9

DB concentration curl 12.5/12, (15/8 right arm 15/5 left arm), 15/6

ABS 4 Sets crunches on ball w. feet placed on wall

10 Minutes Stationary Bike

Jill

How come you only count fat and protein, not carbs? Its not bad or anything, Im just wondering!

sara

I used to count the carbs, counting the carbs in the egg whites, cheese, any simple thing... now I know I'm watching my carbs, but not a carb freak like I used to.. if I count the carbs I know I'm going to be very paranoid about everything I eat

Jill

Good girl. Do what works for you. I was a today, carbs at 4 meals!!!! All oaties!

sara

As long as they were good carbs

sara

Friday 2/27/04

7:00 Pre-workout
1 Low Carb bread (contains flaxseed) (7.5P, 1.5F, 2.5C)
1 Bocca Burger (18P, 1.5F, 3C)
Spinach
(25P, 3F, ~6C)
** Hot Coffee/powdered non-dairy milk**

9:45 Post-workout
1/2 Cup Brown-Rice
1/2 Cup canned Tuna
(26P, 2F, ~20C)

12:30
1/2 Grape Fruit
1 Fish Fillet (17P, 3F, 0C)
1 Veggie's Cheese (6P, 3F, 0C)
Spinach
(23P, 6F)

3:45 @ work
1 Cup Unsweetend Soy Milk
(7P, 3F, 5 C, 4 Fiber)

6:45
2 Servings Tofu (Total for 2 servings= 8F, 14P, 2C)
1/4 Cup canned Tuna (13P, .5F)
Veggies: Red peper, Onions, Garlic, Celery, Lettuce
(27P, 8.5F)
** Hot Tea/Powdered non-dairy milk**

9:30
1/4 Cup canned Salmon
Veggies: 4 Sprouts, Broccoli, Green onions
(12P, 5F)
** Hot Tea/ powdered non-dairy milk**

Jill

Prepare!