jstar

Thank you for that post Jodie! It took me this long to realize all the things you talked about. Of course you are still competing (and you are gonna kick ass June 12th!!!). But you know that regardless of how the judges decided to "rank" you that you put in the time and the effort and are a true champion no matter what any dumb judge thinks. I still would like to break the top 10 but it if it doesn't happen then I know maybe another org. might prefer me moreso than the FAP does. If I can put in the effort and get the results I want (in my body) then I will be happy with that reward!

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

M1
1 cup Fiber One
1/2 ew
1/3 bb
225 57C 21P 2F

M2
1/2 oats
1 scoop protein
270 32C 22P 7F

M3 - same as M2
270 32C 22P 7F

M4
1 ww bread
2 oz turkey
1 ff cheese
180 19C 22P 2F

M5
2 pieces Shredded Wheat
1 cup 1% milk
2 strawb.
270 49C 12P 3.5F

M6
2 mini ww pitas
1 ff cheese
150 28C 9P 0F

1365 217C 108P 21.5F
*note to self - eat more protein & cals*

Workout:
Late Night Cardio!!!!
30 min elliptical

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

atherjen

Hey Star!! hows your weekend going??

note to Star-eat more protein!!

how late of cardio was it last nite?

" 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

Jenny

Keep up the hard work Jstar I'm with AJ, some more protein wouldn't hurt

Have a great weekend!

greekblondechic

All you ladies are NUMBER #1 in my book!!!!!!!

Jstar, if you wanna send me more info that's cool hehe

jstar

Hey All

AJ- I had about 8 oz of chicken in my sandwich at the restaurant I went to - is that enough for one meal

Cardio was 830-9...late for me!

Weekend is going great. The weather is awesome - 80 and sunny (finally!). My friend came over with her 5 yr old cousin. We took her to the beach and to the playground then out to eat. Having kids is exhausting But she had fun. She was the only girl at the playground and all the boys kept chasing her..it was so funny.

I am going out with a (different) friend tonight in town to a piano bar. I have never been but it is for someone's b-day. It should be fun.

My appetite has been non-existent as of late. I think that stomach bug - thing I had killed it for a few days. I will eat more protein though - just for you ladies

Greekie - PM me your email addy and I will send you that stuff. I have to type it up but I will try to do it tomorrow night if not then def. Monday.

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

Jill

You can email me good info to pleeeezzzzzzzzzzeeeeeeee!!!!

Having kids is exhausting-silly girl! Its fun playing with OTHER peoples kids eh??

Have fun on the town tonight! Behave yourself!

JLB001

J...eat even if your not hungry. If you don't, your metabo will slow way down.

Have fun tonight! Drink a bloody mary for me with no salt extra celery!

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

Burner02

piano bar? Do they require you to sing? We had one here, and i think if you wer in the room, you were required to sing along..or they made friend'y 'insults' at you to join in...
I think...don'
t hold me to that. I only sing in the shower or in my truck with tinted windows..

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

jstar

It was 2 guys on separate pianos...they take requests and sing. One of the guys kept singing Madonna songs, he was horrible
I had an ok time - no Bloody Mary for me Jodie, just a diet coke. My friend and I drove in and met up with her friend for her birthday get-together. The friend I drove in with was kinda pissed because the "birthday girl" tends to not return her calls and only invites her out when it is someone's birthday in the group. She kinda ignored her a little too~ it was kind of an awkward outing. I don't know, but we had an alright time I guess!

Then I had my cousin's bridal shower last night. Boy, she made out good! Lotsa NICE stuff. Almost makes me want to get married.
Well, almost They had a buffet. I knew there would be nothing healthy/clean so I ate before I left the house so that I wouldn't be starving. I had some salad, a roll and probably 1/3 cup ziti with sauce. No cake either

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

I sing in the car too! That is the only time I sing

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

greekblondechic

Good Morning!

jstar

Will do Jillie! You and Greekie PM me your emails, both of you. I can PM the stuff but it is long, might come out in a messy format!

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

Morning! How are you! I just saw your PM. I am sending it tonight

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

M1
1.25 cups Fiber One
1 cup ew
1/3 cup bb
310 69.5C 36P 1.25F

M2
2 low carb tortillas
1 ff cheese
3 oz turkey
260 24C 38P 4.5F

M3 PWO
2 ww bread
1 scoop protein
340 43C 27P 7F

M4
*Bridal Shower*
1 roll
salad
about 1/3 cup ziti w/sauce
*est* 270 56C 7P 2F

M5
3 ff cheese
4 low carb tortillas
4 low carb pitas
1 yogurt
750 119C 78P 12F

1930 311.5C 186P 26.75F

My appetite is back

Workout: Arms & Cardio

Bench Dips superset 30, 30, 30*
Kickbacks 30x5, 30x5, 30x5
Close Grip Push Ups 15, 15, 15, 15**
NG OH Pushdowns 15x60x3***
DB Flat Curls 20x10x3
Incline DB Hammer Curls 10x10x3
Sissy Bar Curls 12x20, 10x30, 10x30****

30 min elliptical

Questions For Jodie
*These were tough. I can get to about 15-20 but the last 10 killed me!
**My form sucks on these. Should my elbows go out to the side? I did them on my knees and they were still tough, I guess I will get stronger the more I do them.
***I figured this was just NG pressdowns, right?
****I don't know what a sissy bar is. I thought maybe it was the same thing as an ez bar so that is what I used.

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

I cracked! Ugh, why do I do this??? It was so icky out and rainy blah yesterday so I stayed home and ate - ALOT - instead of going to the gym. Ugh! This week has sucked and today sucks too, however:

I now have all Jodie's kick-butt workouts so I figured out a new split. I also felt I needed some nutritional guidance (a kick in the butt!) so I joined global health and fitness (GHF). They have customized diets and actual bb'rs and competitors on board so I am in good hands. The diet they gave me seems pretty doable so combined with the new workouts I think I should get the results I am after! More details to come....

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

JLB001

Bench Dips superset 30, 30, 30*
Should be 30 secs. I usually just do 15 reps. Kinda cheating. ;-)
Kickbacks 30x5, 30x5, 30x5
Close Grip Push Ups 15, 15, 15, 15**
I keep my elbows/hands closer to my body, you want to feel them in the tri's. Do less reps if you have to until you nail the form. Form is more important than the amount of reps at this moment. If you go wider they hit the chest
NG OH Pushdowns 15x60x3***
Are narrow grip pressdowns. with the hands on top of the shorty bar.
DB Flat Curls 20x10x3
Incline DB Hammer Curls 10x10x3
Sissy Bar Curls 12x20, 10x30, 10x30****
same thing as the EZ bar. I also call it a Z bar. Silly name I gace it for some reason.
30 min elliptical

Questions For Jodie
*These were tough. I can get to about 15-20 but the last 10 killed me!
**My form sucks on these. Should my elbows go out to the side? I did them on my knees and they were still tough, I guess I will get stronger the more I do them.
***I figured this was just NG pressdowns, right?
****I don't know what a sissy bar is. I thought maybe it was the same thing as an ez bar so that is what I used. [/quote]

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

greekblondechic

I wanna see your new diet What'd they change?

jstar

Your Recommended Daily Calories = 1993 to achieve your fat-loss goal.

On "lower carb days" (see below for a detailed explanation of this day with samples), we recommend that you consume the following ratio of Carbs/Protein/Fat:

35-45% Carbs: 174-224 gm a day

35-45% Protein: 174-224 gm a day

20-25% Fat: 44-55 gm a day

On your "higher carb days" (see below for a detailed explanation of this day with samples), we recommend that you consume the following ratio of Carbs/Protein/Fat:

50-55% Carbs: 249-274 gm a day

25-35% Protein: 125-174 gm a day

15-20% Fat: 33-44 gm a day


Now you know the ideal ratio of carbs, protein, and fat and the total number of grams of each that you should consume daily. Below you'll find the approximate number of calories and the amount of carbs, protein, and fat you should have for each of the five meals for both your lower carb and higher carb days. You'll also learn the specific type of carb (simple, starchy, or fibrous) you should have at each meal as well as sample meals to meet these guidelines. First we'll go through each of the five meals for your low carb days; then we'll go into detail for your high carb days. Finally, you'll find a summary of notes for each of these two days for enhanced learning.

Low Carb Day (Sun-Tues, Thurs-Friday in The GHF Customized Diet Plan Meal Plan)

Meal 1:

* Starchy carb
* Lean, complete protein

Sample meal: High Protein Oatmeal (oatmeal and whey protein) and/or Protein Shake

This meal should be approximately 498 calories (25% of total daily calories), with carbs = 44-56 gm, protein = 44-56 gm, and fat = 11-14 gm.

Meal 2:

* Starchy carb
* Lean, complete protein

Sample meal: Baked potato and Baked Fish (halibut, etc.)

This meal should be approximately 498 calories (25% of total daily calories), with carbs = 44-56 gm, protein = 44-56 gm, and fat = 11-14 gm.

Meal 3:

* Starchy carb
* Fibrous carb
* Lean, complete protein

Sample meal: brown rice, steamed veggies, chicken breast

This meal should be approximately 399 calories (20% of total daily calories), with carbs = 35-45 gm, protein = 35-45 gm, and fat = 9-11 gm.

Meal 4:

* Fibrous carb
* Lean, complete protein

Sample meal: Chicken & Spinach Salad (chicken, spinach, broccoli, etc.)

This meal should be approximately 299 calories (15% of total daily calories), with carbs = 26-34 gm, protein = 26-34 gm, and fat = 7-8 gm.

Meal 5:

* Fibrous carb
* Lean, complete protein

Sample meal: Green beans, turkey breast

This meal should be approximately 299 calories (15% of total daily calories), with carbs = 26-34 gm, protein = 26-34 gm, and fat = 7-8 gm.


Examples of starchy carbs:
Oatmeal
Yam
Brown rice
Potato
Beans
Lentils

Examples of fibrous carbs:
Broccoli
Cauliflower
Spinach
Green beans
Zucchini
Asparagus
Lettuce

Examples of Lean, complete proteins:
Cottage cheese
Egg/egg whites
Fish
Shellfish
Chicken
Turkey
Ostrich
Top round steak
Extra-lean top sirloin
Whey protein

Notes for Low Carb Days:

1. This low carb day is designed to deplete glycogen stores and force your body to draw upon stored body fat for fuel. But do not take these low carb days to extremes. Never remove all of the carbohydrates from your diet. Extremely low-carb or all-protein diets are not necessary to get lean and can be harmful to your health.

In general, you should decrease your carbohydrate intake slightly and change the type of carbs you consume. Switch from processed and simple carbs to natural complex carbs, especially fibrous vegetables. Fibrous carbs are highly "thermogenic" and have a very low calorie density. It is nearly impossible to over-consume fibrous carbs.

2. Simple carbs, such as fruit, should be minimized on these days (because they're high in natural sugar) and replaced with more fibrous carbs (green vegetables such as broccoli, asparagus, green beans, zucchini, etc.). Again, fibrous carbs are less calorie-dense, meaning that they take up a large volume in your stomach yet they yield very few calories.

3. Dairy products, while a good protein source, also contain simple carbs (lactose, a natural sugar) and have no fiber. On these days, dairy should be reduced to a minimum and replaced with fiber-containing complex carbohydrates (starchy and fibrous carbs).

4. Eat small, frequent meals (5-6 per day), about 2½-3 hours apart. Earlier meals in the day, especially meals 1 and 2, should be larger than later meals. The last meal of the day should be light; plan this meal carefully and make sure you don't overeat.

5. Try to limit starchy and simple carbs late in the day. In general, try to eat lean, complete proteins with fibrous carbs after 3:00pm. A good example is our Chicken & Spinach Salad or Baked Halibut with steamed vegetables.

6. This is a lowfat diet, but not a zero-fat diet. You'll be getting some fat already in your lean proteins and lowfat dairy products, but it is also okay to include 1-2 additional servings a day of unsaturated fats. Examples are olives and olive oil, nuts and sunflower seeds, avocados, flaxseed oil, and even a little peanut butter.

7. Nutrient ratios on this lower carb day, as you learned above, should be 35-45% carbs, 35-45% protein, and 15-25% fat. Try to combine a lean, complete protein (e.g. fish, chicken, cottage cheese) with a natural, unprocessed carb (i.e., starchy carb in the morning, fibrous carb later in the day) at every meal.

8. Since you are reducing entire food groups (fruit and dairy) on these days, make sure you take a multivitamin. I recommend Twinlab's Daily One multi-vitamins.

9. Make sure you drink a lot of water on these lower carb days: at least 8-12 8-oz. glasses.

10. Never follow this lower carb day routine for more than 3 to 5 days in a row (personally, I wouldn't go more than 3 days in a row, but some people do like to go Monday through Friday on lower carbs and then "fuel up" on the weekends). Prolonged calorie or carbohydrate deprivation can slow the metabolism and lower the output of thyroid hormone. Eating more carbs every third to fourth day keeps the metabolic rate from slowing down and it replenishes depleted glycogen stores to keep your energy levels high so you can continue to implement an effective exercise routine.

11. You shouldn't follow these lower carb days for more than 12 weeks at a time. After 12 weeks, or once you've reached your fat-loss goal (whichever comes first), implement the higher carb days continuously to maintain your fat-loss and preserve hard-earned muscle.


High Carb Day (Wed & Sat in The GHF Customized Diet Plan Meal Plan)

Meal 1:
Simple carb
Starchy carb
Lean, complete protein

Sample meal: Veggie Egg White Omelet (egg whites, tomatoes, etc.) and grilled potatoes

This meal should be approximately 498 calories (25% of total daily calories), with carbs = 62-69 gm, protein = 31-44 gm, and fat = 8-11 gm.

Meal 2:

Simple carb
Starchy carb
Lean, complete protein

Sample meal: Lentil Soup (lentils, etc.), cottage cheese and apricot slices

This meal should be approximately 498 calories (25% of total daily calories), with carbs = 62-69 gm, protein = 31-44 gm, and fat = 8-11 gm.

Meal 3:
Starchy carb
Fibrous carb
Lean, complete protein

Sample meal: Fish Tacos (halibut, tortilla, green peppers, spinach, etc.)

This meal should be approximately 399 calories (20% of total daily calories), with carbs = 50-55 gm, protein = 25-35 gm, and fat = 7-9 gm.

Meal 4:
Starchy carb
Fibrous carb
Lean, complete protein

Sample meal: Tuna Pita Sandwich (tuna, cucumber, spinach, pita bread)

This meal should be approximately 299 calories (15% of total daily calories), with carbs = 37-41 gm, protein = 19-26 gm, and fat = 5-7 gm.

Meal 5:
Starchy carb
Fibrous carb
Lean, complete protein

Sample meal: Yam, asparagus, and ostrich steak

This meal should be approximately 299 calories (15% of total daily calories), with carbs = 37-41 gm, protein = 19-26 gm, and fat = 5-7 gm.


Examples of simple carbs:
Apple
Banana
Strawberry
Apricot
Lowfat/nonfat milk
Lowfat/nonfat yogurt

Examples of starchy carbs:
Oatmeal
Yam
Brown rice
Potato
Beans
Lentils

Examples of fibrous carbs:
Broccoli
Cauliflower
Spinach
Green beans
Zucchini
Asparagus
Lettuce

Examples of Lean, complete proteins:
Cottage cheese
Egg/egg whites
Fish
Shellfish
Chicken
Turkey
Ostrich
Top round steak
Extra-lean top sirloin
Whey protein

Notes for High Carb Days:

1. This day is designed to replenish your glycogen (carbohydrate) stores, and it helps to prevent your metabolism from slowing down as well as making your nutrition plan much easier to stick with (you'll really enjoy this day). In general, these high carb days should include a wide variety of natural (not processed) lowfat and low-sugar foods, including whole-grain complex carbs, fruits, lowfat/nonfat dairy products, and lean, complete proteins.

And it's important to note that because your carbs will be increasing considerable on this day, so too will your calories for the day. For example, let's say your Recommended Daily Calories is 2,000. On your low carb day, this would work out to approximately 200 grams of carbs for the day (2,000 x 40% carbs / 4 calories per gram). Now, on your high carb day, it is very likely that your carbs will increase considerably without too much change in protein. So, if your ratio of carbs increases from 40% on your low carb day to 55% on your high carb day, that's an increase of 75 grams of carbs or 300 calories for the day.

So, don't be afraid to increase your calories on this high carb day. It's unlikely that you'll store these additional calories as fat after being glycogen-starved for three days. And by increasing both carbs and calories on this day, you'll be re-filling your "glycogen tanks" and you will thereby be less likely to store carbs as fat because you've conditioned your body to become an efficient "sugar-burner."

2. Eat small, frequent meals (5-6 per day), about 2½-3 hours apart. Earlier meals in the day, especially meals 1 and 2, should be larger than later meals. The last meal of the day should be light; plan this meal carefully and make sure you don't overeat.

3. Eat most of your simple carbs (fruit & lowfat/nonfat dairy products) and concentrated starchy carbs (potatoes, brown rice, oatmeal, etc.) earlier in the day. Switch over to a larger proportion of fibrous carbs (green vegetables) as the day progresses (i.e., meals 3-5).

4. This is a lowfat diet, but not a zero-fat diet. You'll be getting some fat already in your lean proteins and lowfat dairy products, but it is also okay to include 1-2 additional servings a day of unsaturated fats. Examples are olives and olive oil, nuts and sunflower seeds, avocados, flaxseed oil, and even a little peanut butter.

5. Nutrient ratios on this higher carb day should be 50-55% carbs, 25-35% protein, and 15-20% fat. Always combine a lean, complete protein (e.g. fish, chicken, cottage cheese) with a natural, unprocessed carb (e.g., potato, broccoli, apple) at every meal.

6. Try to keep meals that don't follow the guidelines outlined in this plan to only 1 or 2 per week. And if you do stray from this plan, do so on a high carb day.

7. The high carb day is suitable for year-round maintenance and for muscle gain after you've reached your fat-loss goal. You can also gradually lose fat with this high carb plan as long as you expend more calories than you consume.


General Notes (for all days):

1. Make sure you drink plenty of water with meals and between meals. Staying well-hydrated will help prevent you from overeating and keep your metabolism working efficiently as well as providing many other great health benefits.

2. Do not panic or feel guilty if you do not follow the above recommendations exactly. This plan is the "perfect" scenario for maximum fat-loss, but no one's perfect. There are going to be plenty of obstacles that prevent you from following this plan exactly, such as dinner parties, a busy work schedule that prevents you from eating all 5 meals, strong cravings that you may need to attend to, etc.

You may have noticed that I didn't always restrict my simple and starchy carbs in the evening and didn't always consume fewer calories at my last 1-2 meals, yet I still achieved really great results. Do your best, learn from your mistakes, and stay on track, and you'll do great with this plan. It's all about consistent effort. Every time you experiment in search of something better for you, you have an excellent opportunity to learn and improve. Take advantage of this!

3. When deciding portion sizes, follow the calorie breakdown estimates above and take a conservative approach. I always chose a little bit less than I thought would actually satisfy my hunger and cravings (just a tad less than the estimate breakdown). If I didn't quite get enough, I could always go back for more. And before going back for seconds, give your body 10-20 minutes to decide if you really are still hungry or if you are already physically or psychologically satisfied.

4. Listen to your body. Your own body is the very best guide for how much you need to eat. Try to get in the habit of tuning in to your internal cues of hunger, and not just eating the amount of food you think you should. Remember: the above calculations are just estimates.

5. In order to be successful in changing your eating habits and following this plan, you must look forward to and enjoy each meal you eat. This doesn't mean that you have to try and learn to like fish and asparagus if it's not your preference. It means that you need to choose your favorite foods from the Simple Carbs, Starchy Carbs, Fibrous Carbs, and Lean Complete Proteins lists above. So, if you enjoy chicken, a baked potato, and broccoli, then that may work best for you as Meal 3, for example.

6. Try to always be prepared. By having The Diet Plan Meal Plan (or other healthy, well-balanced meals that you enjoy) already prepared and ready to eat, it becomes much, much easier to stay focussed on reaching your goals. And try to keep healthy snacks (a lean complete protein with a natural carb) in convenient places, at all times.

I hope you've found the information in this section helpful. You now have the knowledge and tools to achieve the results you desire and the benefits of good nutrition your body deserves. I know this can all be quite overwhelming; please take the time to go over it several times until it really sinks in.

Your greatest challenge will not be calculating your Recommended Daily Calories; it's not selecting foods from the Simply, Starchy, and Fibrous Carb and Lean, Complete Proteins list. Nor is it deciding which "carb cycle" to begin experimenting with. The greatest challenge facing you at this moment is deciding whether you are willing to take action and make this plan a priority. The Diet Plan does work, I can assure you of that; but you absolutely have to take action and put it into practice to achieve your goals.

Implementing The Diet Plan into your busy schedule will be an adjustment. We understand that change is difficult for many people. However, if you have the willingness to work through the initial emotional discomfort as you move step-by-step through this very effective plan, you will find the confidence, commitment and determination that will ease the way.

When you begin losing fat and achieving improvements in energy and performance, the excitement and fun you experience will make the change well worth the effort. Action creates motivation! Good luck; I hope to add your before and after photos to the site soon!

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

Sun - OFF

Mon - Shoulders

Tues - Legs

Wed - OFF

Thurs - Back

Fri - Chest

Sat - Biceps, Triceps

Cardio = roughly 4x30 but it will be a mixture of traditional cardio, HIIT, sprints, and different machines and activities.

I have 4 different workouts for each bodypart so I will be alternating them week to week.

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

JLB001

J...the diet looks pretty solid. Should be a good plan to stick with, gives variety in what you can have with your meals. My variety today was a fun size butterfinger at 5:45am. I did my cardio and spin class....so I think I will be ok. Ate clean the rest of the day.

Did you do legs today? If so, did you do the sprints afterward? My legs would be dead from training to do the sprints.

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

jstar

Jodie. Funsize won't hurt ya, I am sure you burned that bitty thing right off

I did nothing yesterday. I am officially starting this split on Thurs with Back since today is an off day.

I don't have a track in my gym so I can't do sprints after legs. I was thinking of saving those for the weekend! Should I do the Butt Blaster cardio w/o after legs?

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

ncgirl21