Thread: Disciplined

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 ???

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

bedtime meal should include a little fat so it digests slower

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

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

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!

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

Hopefuly tomorrow I might go to the gym and do some cardio or any workout!

What you guys recommend to eat before an early morning cardio and ABS workout?

I always have whey and water! And fishies!

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...

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.

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.

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!

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

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

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!!!

yay! ice cream today made me sick

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

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

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

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)

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

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

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

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

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

As long as they were good carbs

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**