Ready for a Challenge

sara · 07-22-2004, 10:21 AM

Thursday July 22'nd

Back/Biceps

Pull ups 65/11, 65/8, 65/6, 65/5

Wide Grip Lat pulldown 75/8, 75/7, 75/7, 75/6, 75/6

One Arm DB Row 27.5/10, 27.5/9, 27.5/8, 27.5/7

Iso-Lateral High Row Machine 70/12, 70/10, 70/10, 80/8, 80/7

BB Shrugs 65/12, 70/7, 70/7, 70/7

DB Delt Flye (laying on bench) 10/10, 10/8 ,10/8

EZ Bar Curls 35/12, 40/6, 35/11, 40/5, 40/4

Seated Incline Alternating DB Curls 15/12, 15/12, 17.5/9, 17.5/6

Standing on one leg DB Curls 15/10, 15/7, 15/7, 15/7

sara · 07-22-2004, 10:05 PM

July 22'nd

Meal 1
2 whole eggs, ½ cup egg whites, spinach

Meal 2PWO-
1 scoop whey protein, ½ cup oats

Meal 3
3 oz. chicken, 5 oz. apple, spinach w. Amino acid 1 fish oil cap

Meal 4 1 scoop whey protein, ¼ cup oats, 1 fish oil cap

Meal 5
2 oz. chicken, 1/3 cup FF cottage cheese, Broccoli, Lettuce, Onions w. Amino acid , 3 fish oil caps

* 2 Calcium pills, 1 Vitamin C, 2 Digestive Stimulator
* 3 Cups Black Tea w. splenda, 1 Cup Decaff Pepperment Tea

**Jodi** · 07-22-2004, 10:07 PM

Meal 4 should have been 1/2 c. oats too. You better start not fearing the carbs because we will be increasing them even more soon.

sara · 07-22-2004, 10:09 PM

Quote:

Originally Posted by Jodi

Meal 4 should have been 1/2 c. oats too. You better start not fearing the carbs because we will be increasing them even more soon.

I was actually thinking of having 1/2 cup oats with meal 3 and leave the fruit with the shake in meal 4 since it's at work

sara · 07-22-2004, 11:11 PM

Mom bought me Multi Mineral w. Mulit Vitamin pills today

atherjen · 07-23-2004, 04:37 AM

Quote:

Originally Posted by sara

I was actually thinking of having 1/2 cup oats with meal 3 and leave the fruit with the shake in meal 4 since it's at work

that would work too. but more carbies girl. Listen to Jodi

sara · 07-23-2004, 11:15 PM

Quote:

Originally Posted by atherjen

that would work too. but more carbies girl. Listen to Jodi

The carbs will be increased soon.. Trust me jen

sara · 07-23-2004, 11:23 PM

July 23'rd

Meal 1
½ cup egg whites, 2 egg whites, ½ cup oats, SF syrup, Hot Black Tea

Meal 2
1 salmon patty, 5 oz.Apple, Spinach, Coffee w. splenda
Salmon patty Nutri: 23P, 10F, 0C (bought from costco)

Meal 3
1 scoop whey protein, 1/3 cup oats, 1 fish oil cap

Meal 4
1 can tuna, Lots lettuce, napa cabbage lettuce, onions w. ACV, ½ tsp olive oil

Meal 5
½ cup FF cottage cheese, Lettuce, 2 fish oil cap, Hot Black Tea

* Had another Black Tea after Meal 4
* Supp: 2 Calcium, 1 Multi-vitamin/Mineral, 1 Vitmain C, 3 Digestive Stimulator

sara · 07-24-2004, 12:22 AM

I bought Hood's Low carb, LF Milk today.. will add it to one of my meals tomorrow

4.5 F, 3 C, 3 Sugar, 12 P

**Jodi** · 07-24-2004, 12:22 AM

I would prefer if you get the Fat Free one next time.

sara · 07-24-2004, 12:25 AM

I wanted the FF one.. but they didn't have any

I was going to get the chocolate flavor one since i'ts chocolate :yummy: and it's less sugar..

sara · 07-24-2004, 10:40 PM

July 24'th

Meal 1
½ cup egg whites, 2 egg whites, ½ cup oats

Meal 2
½ scoop whey protein, 1 cup Hood’s LC, LF milk

Meal 3
1 can sardines, Lettuce, 1 large grapefruit

Meal 4
1 scoop whey protein, ½ cup oats

Meal 5
~ ¾ cup FF cottage cheese, Lots Broccoli, 4 fish oil cap

* Supplements: 2 Calcium, 1 VitaminMineral/Multi vitamin, 2 Digestive stimulator
* Had couple cups Black Tea throughout the day (no coffee today!)

sara · 07-25-2004, 09:34 PM

Sunday July 25'th

Shoulders/ABS

DB Shoulder press 20/11, 22.5/4, 20/8, 20/6

EZ Bar upright row 40/12, 40/10, 40/10, 40/7

DB Down the racks
12.5/12, 10/10, 8/12
12.5/11, 10/10, 8/12

DB Lean aways 12.5/12, 15/10

DB Front Raise 15/11, 15/9, 15/8, 15/6

sara · 07-25-2004, 11:08 PM

July 25'th

Meal 1
1 Slice Cheese, ¼ cup egg white, 1 egg white, spinach

Meal 2 PWO
1 scoop whey protein, ½ cup oats

Meal 3
3 oz. chicken, cucumbers, lettuce, 5 oz. apple, 2 fish oil

Meal 4
½ scoop strawberry whey protein, 1 cup low carb milk

Meal 5
2 oz. chicken, 1 whole egg, 1 tomato, onions, broccoli

Meal 6
~ 1/3 cup FF cottage cheese, Broccoli 1 tsp flax oil

Supplements: 2 Calcium, Vitamin C, Multi Vitamin/Mineral, * No Digestive stimulator

* 1 Cup Black Tea, Cup Cofee w. Stevia ( I like splenda better)

**Jodi** · 07-25-2004, 11:10 PM

Sara, It was very nice meeting you today. You are a very sweet girl and thank you for the goodies

Now stop thinking your fat because you are tiny! Time to put some meat on dem bones

Good luck starting your new plan tomorrow and let me know if you have any questions

Any young singles guys out here...............She's a looker

sara · 07-25-2004, 11:17 PM

Tuesdays I will be doing weight training 40 minutes- 1 hour after having my first meal, then after weight training , I’m planning on doing cardio for 25 minutes and 5 minutes warm up/cool down ( I know I can wait 30 up to minutes for my PWO meal)
Thursdays and Sundays I might start doing cycling class for about 45 minutes- 1 hour after weight training.. do I need the oats and shake after weight training and then do the cycling class? Or should I wait till I finish my 1 hour cycling and then have the shake with oats?

I had to buy few protein bars today. They were on sale and didn’t want to miss the sale 2 for $ 1.00 .. I won’t have any protein bars yet.. just saving them for the future

I saw these today: http://www.food-for-life.com/summary.asp?cat=9
I was going to get one bag. But I found English muffins without sugar also from the same company that makes those muffins

Would sprouted pasta be counted like eating lentils and whole grains?

sara · 07-25-2004, 11:24 PM

Quote:

Originally Posted by Jodi

Sara, It was very nice meeting you today. You are a very sweet girl and thank you for the goodies

Now stop thinking your fat because you are tiny! Time to put some meat on dem bones

Good luck starting your new plan tomorrow and let me know if you have any questions

Any young singles guys out here...............She's a looker

Jodi- Thank you so much for helping me out today! that means alot to me!!
It was very nice meeting you too!! and would love to hang out with you sometimes soon

Thank you again

**Jodi** · 07-25-2004, 11:36 PM

Quote:

Originally Posted by sara

Tuesdays I will be doing weight training 40 minutes- 1 hour after having my first meal, then after weight training , I’m planning on doing cardio for 25 minutes and 5 minutes warm up/cool down ( I know I can wait 30 up to minutes for my PWO meal)

This is good. Traditional cardio 3x per week and the cardio of your choice. Yes, you can wait til after the cardio to do your PWO meal, that is fine.

Thursdays and Sundays I might start doing cycling class for about 45 minutes- 1 hour after weight training.. do I need the oats and shake after weight training and then do the cycling class? Or should I wait till I finish my 1 hour cycling and then have the shake with oats?[/color]

I would have your PWO shake and your oats right after your weight training. Then do your spin class an hour later and then eat your next meal at your regular scheduled time.

I had to buy few protein bars today. They were on sale and didn’t want to miss the sale 2 for $ 1.00 .. I won’t have any protein bars yet.. just saving them for the future

Good just hold onto them for now. In a few weeks you can add one in every now and then

I saw these today: http://www.food-for-life.com/summary.asp?cat=9
I was going to get one bag. But I found English muffins without sugar also from the same company that makes those muffins

Would sprouted pasta be counted like eating lentils and whole grains?

Any sprouted grains is fine to replace the lentils with. Just remember the 2 carb meals that we discussed coming from oats and etc.........

You do have fish oil correct?

sara · 07-25-2004, 11:44 PM

Quote:

Originally Posted by Jodi

You do have fish oil correct?

I have fish oil caps.. planing on getting the oil

so, I can't be doing the cycling class right after my PWO shake/oats? need to wait an hour?

aggies1ut · 07-25-2004, 11:44 PM

Good luck with your new plan Sara.

I'm glad that Jodi is guiding you.....she is all-knowing.

sara · 07-25-2004, 11:49 PM

Thanks aggies1ut

Jodi knows more than any trainer that I talked to
she knows her stuff!

**Jodi** · 07-25-2004, 11:56 PM

Quote:

Originally Posted by sara

I have fish oil caps.. planing on getting the oil

so, I can't be doing the cycling class right after my PWO shake/oats? need to wait an hour?

I'm sorry, I misread. Wait til after your spin class to have your PWO shake and oats.

sara · 07-26-2004, 12:04 AM

Is that ok for 1 hour wait without protein/carbs after weight training?

**Jodi** · 07-26-2004, 12:08 AM

Yes, that is fine but no more than an hour please.

07-22-2004, 10:21 AM	#91
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Thursday July 22'nd Back/Biceps Pull ups 65/11, 65/8, 65/6, 65/5 Wide Grip Lat pulldown 75/8, 75/7, 75/7, 75/6, 75/6 One Arm DB Row 27.5/10, 27.5/9, 27.5/8, 27.5/7 Iso-Lateral High Row Machine 70/12, 70/10, 70/10, 80/8, 80/7 BB Shrugs 65/12, 70/7, 70/7, 70/7 DB Delt Flye (laying on bench) 10/10, 10/8 ,10/8 EZ Bar Curls 35/12, 40/6, 35/11, 40/5, 40/4 Seated Incline Alternating DB Curls 15/12, 15/12, 17.5/9, 17.5/6 Standing on one leg DB Curls 15/10, 15/7, 15/7, 15/7
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-22-2004, 10:05 PM	#92
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	July 22'nd Meal 1 2 whole eggs, ½ cup egg whites, spinach Meal 2PWO- 1 scoop whey protein, ½ cup oats Meal 3 3 oz. chicken, 5 oz. apple, spinach w. Amino acid 1 fish oil cap Meal 4 1 scoop whey protein, ¼ cup oats, 1 fish oil cap Meal 5 2 oz. chicken, 1/3 cup FF cottage cheese, Broccoli, Lettuce, Onions w. Amino acid , 3 fish oil caps * 2 Calcium pills, 1 Vitamin C, 2 Digestive Stimulator * 3 Cups Black Tea w. splenda, 1 Cup Decaff Pepperment Tea
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-22-2004, 10:07 PM	#93
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,180 Photos: 1	Meal 4 should have been 1/2 c. oats too. You better start not fearing the carbs because we will be increasing them even more soon.
	Essence EFA

07-22-2004, 11:11 PM	#95
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	Mom bought me Multi Mineral w. Mulit Vitamin pills today
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-23-2004, 11:23 PM	#98
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	July 23'rd Meal 1 ½ cup egg whites, 2 egg whites, ½ cup oats, SF syrup, Hot Black Tea Meal 2 1 salmon patty, 5 oz.Apple, Spinach, Coffee w. splenda Salmon patty Nutri: 23P, 10F, 0C (bought from costco) Meal 3 1 scoop whey protein, 1/3 cup oats, 1 fish oil cap Meal 4 1 can tuna, Lots lettuce, napa cabbage lettuce, onions w. ACV, ½ tsp olive oil Meal 5 ½ cup FF cottage cheese, Lettuce, 2 fish oil cap, Hot Black Tea * Had another Black Tea after Meal 4 * Supp: 2 Calcium, 1 Multi-vitamin/Mineral, 1 Vitmain C, 3 Digestive Stimulator
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-24-2004, 12:22 AM	#99
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	I bought Hood's Low carb, LF Milk today.. will add it to one of my meals tomorrow 4.5 F, 3 C, 3 Sugar, 12 P
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-24-2004, 12:22 AM	#100
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,180 Photos: 1	I would prefer if you get the Fat Free one next time.
	Essence EFA

07-24-2004, 12:25 AM	#101
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	I wanted the FF one.. but they didn't have any I was going to get the chocolate flavor one since i'ts chocolate :yummy: and it's less sugar..
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-24-2004, 10:40 PM	#102
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	July 24'th Meal 1 ½ cup egg whites, 2 egg whites, ½ cup oats Meal 2 ½ scoop whey protein, 1 cup Hood’s LC, LF milk Meal 3 1 can sardines, Lettuce, 1 large grapefruit Meal 4 1 scoop whey protein, ½ cup oats Meal 5 ~ ¾ cup FF cottage cheese, Lots Broccoli, 4 fish oil cap * Supplements: 2 Calcium, 1 VitaminMineral/Multi vitamin, 2 Digestive stimulator * Had couple cups Black Tea throughout the day (no coffee today!)
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-25-2004, 09:34 PM	#103
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	Sunday July 25'th Shoulders/ABS DB Shoulder press 20/11, 22.5/4, 20/8, 20/6 EZ Bar upright row 40/12, 40/10, 40/10, 40/7 DB Down the racks 12.5/12, 10/10, 8/12 12.5/11, 10/10, 8/12 DB Lean aways 12.5/12, 15/10 DB Front Raise 15/11, 15/9, 15/8, 15/6
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-25-2004, 11:08 PM	#104
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	July 25'th Meal 1 1 Slice Cheese, ¼ cup egg white, 1 egg white, spinach Meal 2 PWO 1 scoop whey protein, ½ cup oats Meal 3 3 oz. chicken, cucumbers, lettuce, 5 oz. apple, 2 fish oil Meal 4 ½ scoop strawberry whey protein, 1 cup low carb milk Meal 5 2 oz. chicken, 1 whole egg, 1 tomato, onions, broccoli Meal 6 ~ 1/3 cup FF cottage cheese, Broccoli 1 tsp flax oil Supplements: 2 Calcium, Vitamin C, Multi Vitamin/Mineral, * No Digestive stimulator * 1 Cup Black Tea, Cup Cofee w. Stevia ( I like splenda better)
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-25-2004, 11:10 PM	#105
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,180 Photos: 1	Sara, It was very nice meeting you today. You are a very sweet girl and thank you for the goodies Now stop thinking your fat because you are tiny! Time to put some meat on dem bones Good luck starting your new plan tomorrow and let me know if you have any questions Any young singles guys out here...............She's a looker
	Essence EFA

07-25-2004, 11:17 PM	#106
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	Tuesdays I will be doing weight training 40 minutes- 1 hour after having my first meal, then after weight training , I’m planning on doing cardio for 25 minutes and 5 minutes warm up/cool down ( I know I can wait 30 up to minutes for my PWO meal) Thursdays and Sundays I might start doing cycling class for about 45 minutes- 1 hour after weight training.. do I need the oats and shake after weight training and then do the cycling class? Or should I wait till I finish my 1 hour cycling and then have the shake with oats? I had to buy few protein bars today. They were on sale and didn’t want to miss the sale 2 for $ 1.00 .. I won’t have any protein bars yet.. just saving them for the future I saw these today: http://www.food-for-life.com/summary.asp?cat=9 I was going to get one bag. But I found English muffins without sugar also from the same company that makes those muffins Would sprouted pasta be counted like eating lentils and whole grains?
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-25-2004, 11:44 PM	#110
aggies1ut NorCal Elite Member* Join Date: Jan 2003 Location: Sacramento, Ca. Posts: 3,580 Photos: 19	Good luck with your new plan Sara. I'm glad that Jodi is guiding you.....she is all-knowing.

07-25-2004, 11:49 PM	#111
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	Thanks aggies1ut Jodi knows more than any trainer that I talked to she knows her stuff!
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-26-2004, 12:04 AM	#113
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	Is that ok for 1 hour wait without protein/carbs after weight training?
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-26-2004, 12:08 AM	#114
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,180 Photos: 1	Yes, that is fine but no more than an hour please.
	Essence EFA

07-26-2004, 12:08 AM	#115
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2