Thread: 100%

Thanks PreMier. I'm realizing how lucky I've been - no training injuries ever. I'd like to go back to that asap. I'll give it this week to heal and if it's still wrong..I'll give in and see the doctor.

I'm not too strong yet...but I'm getting there.

Hope your shoulder is getting better.

Yeah... you really dont realize how much injuries suck untill you get injured.

PM, i feel your pain.

Hell. I know all about injuries. In high school I had stress fractures, one in each leg, and apparently from x-rays taken later, a couple stress fractures in my metarsals. I thought I only had one stress fracture, in one leg. Wtf....lol, high tolerance for pain I guess. Right now, I have problems with my foot because I have such damn flat feet. Ah runners, what can I say? We're an odd bunch.
Anyway, I hope your knee gets better NG. Don't be stubborn like me and rest it.

thanks aggies i'll try to have some sense. i had a lot of injuries as a kid when i used to do gymnastics and had knee surgery back then and i was so stubborn. the way i refused to rest you would have thought i was training for the olympics instead of using a 2' x 4' board balanced on milk crates in my back yard as a balance beam.

then there was the time i ruptured my appendix and was told to wait 6 weeks (or something like that) before going back to the gym and i went the 2nd week and gave myself a hernia. i definitely lack judgement sometimes with this stuff.

it probably isn't too serious - it's not crazy painful but it feels "wrong" and i may worry more b/c of my other knee surgery. i'm hoping it's a lot less dramatic than i'm imagining it to be.

i'll keep everyone posted. thanks again for the concern.

Wow those are some serious injuries.
Lol, so we both know that when "something doesn't feel quite right," rest it now, or you'll pay the price later.

i swear i'm going to listen. really. better to miss 1 leg workout than a month of 'em (or worse)

thanks again.

How you feeling nikegurl?

I think my knee may be a bit better. It's strange though...pain is better. I can walk without limping and I can stand with all my weight on that leg. What I can't do is straighten completely OR bend it completely. It feels wrong and odd more than it feels painful. I guess that's a good thing. Thanks for asking!

Have you gone to the doc yet Nike?

Well it's shock week (except for legs. its nothing for legs this week. )

Shock week is strange so far. When I'm doing the workout I'm totally shot. At the end of my 2nd dropset I couldn't have done another rep with no weight for a lot of money. But when I was driving home from the gym I felt like I hadn't done enough. I'm not used to so few sets even with the supersetting and dropset at the end. I'm going to stick with it though. Like I said - I didn't feel like I could do more while I was doing it - that didn't come 'til I was finished.

Originally Posted by Var

Have you gone to the doc yet Nike?

not yet....i was hoping to avoid it. i think it may be a bit better though. also it seems weird to tell a doctor that it doesn't hurt too badly but it's just "wrong". sounds kindof nutty. but i will go next week if it isn't damn near 100%. thanks

CHEST - shock week

Superset #1 Cable Crossovers and Incline Hammer Machine

35x10 + 80x10
35x10 + 80x9

Superset #2 Smith Machine Press (flat) + Incline Flye

70x10 + 20x9

Double Dropset - Incline Machine Press

90x9 + 60x6 + 30x9

I'm glad you decided to skip legs after all

Have you tried Glucosamine. It really does help to lubricate the joint and it doesn't have any serious side effects. You can get it at any GNC.

thanks! Jodi also mentioned that to me. I'll definitely check it out.

at this point the pain isn't too bad but it makes me worry b/c it feels like something isn't connected quite right. my kneecap feels extra jiggly. bending hurts the most (only on the inside part of my knee) but i can stand with all my weight on that one leg and that doesn't hurt. i probably worry more b/c i had surgery on the other one. i just want it to get better by itself - and fast!

but i'm definitely going to start taking the glucosamine. it was dumb of not to before now. thanks again

Here is what I use. Far superior to glucoseamine by itself
http://www.medicalprovisions.com/miv...de=GLUCOSAMINE

http://www.bulknutrition.com/?produc...aa9b53ac0c672b

This is the one I buy.

I'll order some now.

ok...diet update

it seems my nutritionist has semi-abandoned me. i asked him about adding some fats (shifting them from other meals) to meal #6 and he never answered.

then when i asked him about cutting calories from the 1800 planned for training days (now that cardio is out the window) he said to go with the "off" day nutrition plan 7 days a week which is 1480 calories. i know he's the expert but i just don't want to go that low with my calories and i really don't think i should (so I'm not).

jodi suggested i cut 200 calories to make up for no cardio - 100 from carbs and 100 from fat. that sounded good so i went with it. (thanks!)

but when i plugged by original plan from the nutritionist into fitday to figure out where to pull the 200 calories from - i found that the numbers he gave me with the plan weren't right. for instance he only counted oats as a carb source when there are also fat and protein calories. nothing major but it adds up after 6 meals.

below is what i came up with. i'm using his plan as a starting point but would like input now that i had to lower the calories to make up for the missing cardio and now that i know his original numbers i had been using are wrong.

i agree that i should probably add fat to my last meal to slow digestion but i'm not sure where to pull the fat from to add it there (and how much to add). i'm open to other suggestions as well. for instance - he said i could have pb or flax a couple of times. of course i opted for pb both times. is that ok providing i really do measure and keep it at 2 tsp?

let me know if macros and food choices need changing at this point and i'll stick with any revisions for a few weeks and re-evaluate based on my progress.

THANKS!

Meal 1
1.5 Protein Powder (34.5 P, 2 C)
2 tsp peanut butter (5 F, 2 C, 3 P)
2 fish oil caps (2 F)

Meal 2
½ cup Oats (27 C, 5 P, 3 F)
4 egg whites (14 P, 1 C, 0 F)
1 whole egg (6 P, 5 F, 1 C)
2 tsp peanut butter (5 F, 2 C, 3 P)
½ large ruby red grapefruit (13 C, 1 P)

Meal 3
3oz tuna (22 P, 1 F)
Broccoli- 1/2 cup steamed (2 C)
4.5 oz Sweet Potato (32 C, 2 P)
8 olives (5 F, 2 C)
2 Tbs fat free dressing (2 C)

Meal 4
3.5 oz chicken (24.5 P, 3 F)
Broccoli- 1/2 cup steamed (2 C)
1 oz avocado (5.5 F, 3 C)
4.5 oz sweet potato (32 C, 2 P)

Meal 5
4 oz – beef shoulder cut (31 P, 2 F)
½ large grapefruit (13 C, 1 P)
2 fish oil caps (2 F)

Meal 6
1 scoop Protein Powder (23 P)
2 fish oil caps (2 F)

TOTALS
Protein – 175g – 698 cals
Carbs – 135g – 489 cals
Fat – 40g - 361 cal
CALORIES – 1615 cals

I train between meals 5 & 6. I still have fat to drop (but it's progressing) Current weight is 151.

Originally Posted by Jodi

http://www.bulknutrition.com/?produc...aa9b53ac0c672b

This is the one I buy.

I also use that one.

Im glad that you were able to make the smart adjustments to diet.... I agree with you and not the nutritionist...

I would take the 2tsp.pb in meal 2 and put them in meal 6. or take the sweet potato in meal 4 and put it in meal 6. you choose- carbs or no carbs post workout. even that late in the day I would still have them, but thats just my opinon.. and I know it works for me but may not for others. Work with the plan and when you feel you need to make the adjustments accordingly, do so, but give it a full couple weeks before you assess the plan again for slight changes.

and woman, please please take it easy on that knee!

thanks sweetie. so you'd suggest moving either the pb OR the yam to postworkout but not both (and either would be fine?)

i'm leaning towards protein and carb but no fat if that's ok (shake and sweet potato)

not sure if i mentioned it before - but I LOVE sweet potatos. i like them way better than yams. 'til recently i'd only bought yams. now i'll shop 'til i find the sweet potatos - they're absolutely my favorite diet food.

I think sweet potatoes are the shit. How do you prep yours?

i bake them first and then nuke 'em at the end if i run out of time.

the texture is so much more to my liking than yams. it's nice to have a few diet foods i really look forward to.

How do you bake them? Time, peeled, temp?

I usually boil mine, then mash and measure

Bake for 400 degrees wrapped in foil for 1 hour

Fantastic, thanks! I am sick of drinking the water they are boiled in to not loose nutrients. j/k haha