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  1. #91
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    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

  2. #92
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    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

  3. #93
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    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.



    Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.

  4. #94
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    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

  5. #95
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    Mom bought me Multi Mineral w. Mulit Vitamin pills today

  6. #96
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    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
    " 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."

  7. #97
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    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

  8. #98
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    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

  9. #99
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    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

  10. #100
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    I would prefer if you get the Fat Free one next time.



    Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.

  11. #101
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    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..

  12. #102
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    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!)

  13. #103
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    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

  14. #104
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    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)

  15. #105
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    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



    Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.

  16. #106
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    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?

  17. #107
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    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

  18. #108
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    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?



    Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.

  19. #109
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    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?

  20. #110
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    Good luck with your new plan Sara. I'm glad that Jodi is guiding you.....she is all-knowing.

  21. #111
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    Thanks aggies1ut
    Jodi knows more than any trainer that I talked to
    she knows her stuff!

  22. #112
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    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.



    Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.

  23. #113
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    Is that ok for 1 hour wait without protein/carbs after weight training?

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



    Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.

  25. #115
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    Jodi, Thank you again for calling me and checking up on me if I had a ride home

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    Quote Originally Posted by Jodi
    Yes, that is fine but no more than an hour please.
    The class is 45 minutes - 1 hour I will have my shake next to me and right after cycling I will drink that baby up

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    Sounds good.

    Oh and no problem. I'm not that much of a cold hearted bitch to leave you without a ride home. Well, that depends on who you ask.

    Again, please don't look at your body as fat and you dislike it. You have a great figure and you are so little. I think a little muscle will do you good and you will be much more satisfied with yourself and your physique.



    Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.

  28. #118
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    Quote Originally Posted by Jodi
    Sounds good.

    Oh and no problem. I'm not that much of a cold hearted bitch to leave you without a ride home. Well, that depends on who you ask.

    Again, please don't look at your body as fat and you dislike it. You have a great figure and you are so little. I think a little muscle will do you good and you will be much more satisfied with yourself and your physique.
    I will try to ignore my fatty tummy and look more at my upper body

  29. #119
    bring it!

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    Sara that is SO cool that you and Jodi met!!! Luckyducks!!

    Im also veryyyy happy to see you following all of Jodis reccomendations with diet and such! Stick with it, she would not steer you wrong!
    " 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."

  30. #120
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    Thats cool that the two of you met!!! Hopefully I'll get to meet Jodi to in Oct. Im glad Jodi is helping you with all your goals.

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