Thread: Mental, Emotional, & Physical Strength = Superb Results!

September 18th, 2004

Training:
Weights ----- Chest/Shoulders/Triceps
DB Flyes: 12.5x12, 15x12, 17.5x9
Military Press: 10x12, 12.5x10, 15x7
DB Bench Press: 17.5x12, 17.5x8, 20x7
Tricep Pushdown: 40x15, 50x10, 50x9
Alternating Front DB Raise: 10x10, 10x10, 12x6
Seated Dip: 60x12, 60x8, 60x8

Cardio ----- 20 min. Interval Training on Stationary bike (after weights)


Diet:
M1: :.:Protein Pancakes:.:1/2c. Fiber 1, 1 medium Apple, 1 tbsp. Flax Meal, 1/2 scoop Whey Powder, 2 oz. Cottage Cheese, 5 egg whites
M2: 1 scoop Whey Powder, 1/2c. Oats
M3: 4 oz. Chicken Breast, 1.5c. Yams, 2c. Spring Mix Greens, 1c. Bean Sprouts
M4: 1 can of Tuna, 2c. Broccoli, 1/3c. Onions, 1/2c. Kohlrabi, 1 large Celery Stalk, 2 tbsp. Salsa, 5 Fish Oils
M5: 2 oz. Cottage Cheese, 1c. Cucumber, 5 Fish Oils

TOTAL: 1,505 Calories (36% Carbs/ 51% Protein/ 13% Fat)

Supplements:
1,500mg Glucosamine Sulfate
650mg Calcium
1 Multivitamin
1 Magnesium (250mg)
10 Fish Oil Capsules (3mg/EPA)

COMMENTS: Well, I am really ashamed of myself right now because I lost track of my diet & training. I need to get back into the swing of things, otherwise I won't reach my goals! Today, is a fresh start and without a doubt, I can't give up!

Diet is looking awesome Diana! Keep up the hard work, extremely impressive dedication with your diet. Definitely try and get back into the swing of things with your training though.

Mike: Yes, I know that training is important...I'm going to the gym as we speak!

September 19th, 2004

Training:
Weights -----

Cardio ----- 20 min. Interval Training on Stationary bike


Diet:
M1: 3/4c. fiber 1, 1/2c. yogurt, 1 tbsp. flax meal, 1 large apple, 1/2 scoop whey powder, 5 fish oils
M2: 4 oz. chicken breast, 2c. mixed greens, 1 ww pita, 1 medium tomato
M3(pre-wo): 4 oz. chicken breast, 1c. mushrooms, 2c. broccoli, 5 oz. cauliflower, 2 large celery stalks, 2 tbsp. salsa
M4 (pwo): 1 scoop whey powder w/ water, 1/2c. oats
M5: 3 oz. cottage cheese, 1/2 oz. almonds, 5 fish oils

TOTAL: 1,491 Calories (34% Carbs/ 47% Protein/ 19% Fat)

Supplements:
1,500mg Glucosamine Sulfate
650mg Calcium
1 Multivitamin
1 Magnesium (250mg)
10 Fish Oil Capsules (3mg/EPA)

COMMENTS: I'm feeling much better today because I am sore from yesterday's weights (that's a good thing for me ) and I have dropped 4 lbs. since the last time I've weighed myself (probably most of it water, but still). Also, I'm drinking LOTS of water.

Good training session yesterday, being sore is always a good thing. Diet is looking great as usual Diana. You definitely should get some physique pictures up though.

BTW, water intake is crucial, I need to drink a lot more I think. Everything is looking great though, keep it up.

Good to see you back Diana! Your diet looks excellent as always!! Keep it up!

Mike: I'm definitely feeling the muscles I worked yesterday! LOL! All sore today.

I will get some pics up whenever I think it's a suitable time. In the meantime, I want to focus on training and my diet to get some serious results!

Emma: Thanks for posting! I'm glad to be back! I'm happy to hear you think my diet is excellent. I will definitely stick to it to get results.

September 21th, 2004

Training:

Weights ----- Legs:

Smith Machine Squats - 60x15, 80x8, 80x6, 80x6
Laying Leg Curl - 40x12, 40x12, 50x10, 50x10
Seated Leg Press - 115x15, 135x15, 155x15, 195x15 (What a jump! )
Seated Calf Leg Press - 115x15, 155x15, 175x12

Cardio ----- 20 min. Interval Training on Stationary bike


Diet:
M1: 3/4c. fiber 1, 1/2c. yogurt, 1 tbsp. flax meal, 1 large apple, 1/2 scoop whey powder, 5 fish oils
M2(pre-wo): 4 oz. chicken breast, 2c. mixed greens, 1 c. Brown Rice, 1 small tomato
M3(pwo): 1 scoop whey powder w/ water, 1/2c. oats
M4: 1 can of tuna, 1c. mushrooms, 2c. broccoli, 5 oz. cauliflower, 2 large celery stalks, 2 tbsp. salsa, 5 fish oils
M5: I have to miss it because I need to go to bed earlier to wake up at 2 am for work (4:45 am) :o

TOTAL: 1,448 Calories (39% Carbs/ 46% Protein/ 15% Fat)

Supplements:
1,500mg Glucosamine Sulfate
650mg Calcium
1 Multivitamin
1 Magnesium (250mg)
10 Fish Oil Capsules (3mg/EPA)

COMMENTS: Got some great news at work today...since I work at a hotel, they need the employees here to know how to do every position. Currently, I am training to work at the breakfast bar and today the person who is training me (the one I will be filling in until Oct. 13) asked if I can fill in a position for someone else on weekends after Oct. She said she was willing to "fight" over me just in case I decided to take the job because the department I've been in before (housekeeping--I'm still in it though) wouldn't let me go just like that as I do a perfect job. I was pretty surprised when she said that, but it truly made me happy -- I work hard and give it all I got; especially with my training. It's a physical job which sometimes interfers with my fitness goals, but I have to work and save up money for college. Anyways, I thought I would share this.

Originally Posted by dianas05

COMMENTS: Got some great news at work today...since I work at a hotel, they need the employees here to know how to do every position. Currently, I am training to work at the breakfast bar and today the person who is training me (the one I will be filling in until Oct. 13) asked if I can fill in a position for someone else on weekends after Oct. She said she was willing to "fight" over me just in case I decided to take the job because the department I've been in before (housekeeping--I'm still in it though) wouldn't let me go just like that as I do a perfect job. I was pretty surprised when she said that, but it truly made me happy -- I work hard and give it all I got; especially with my training. It's a physical job which sometimes interfers with my fitness goals, but I have to work and save up money for college. Anyways, I thought I would share this.

Hey thats' great! they're willing to fight over you! that's an awesome compliment! Good job! And hang in there. You seem to be doing great with your training (exercise, not job i mean in this case) and your diet!

September 22th, 2004

Training:

Weights -----

Cardio ----- 25 min. Stationary Bike


Diet:
M1: 3/4c. oats, 1 tbsp. flax meal, 1 large apple, 1/2 scoop whey powder, 5 fish oils
M2: :.:Protein Pancakes:.: 3/4c. fiber 1, 1/2 scoop whey powder, 5 egg whites, 2 oz. Curd Cottage Cheese, 2 Kiwis (1 Green, 1 Golden)
M3:
M4:
M5:

TOTAL:

Supplements:
1,500mg Glucosamine Sulfate
650mg Calcium
1 Multivitamin
1 Magnesium (250mg)
10 Fish Oil Capsules (3mg/EPA)

COMMENTS: I am craving chocolate and this time I'm supplementing with magnesium so that is definitely not a deficiency! Lindt chocolate is the one I'm craving for and is my ultimate favorite.

Originally Posted by GoalGetter

Hey thats' great! they're willing to fight over you! that's an awesome compliment! Good job! And hang in there. You seem to be doing great with your training (exercise, not job i mean in this case) and your diet!

Thanks Ivy! I'm definitely happy with my job, even though it can get tough sometimes, but the staff atmosphere is great! Everyone supports one another.

When I get done filling in for the Breakfast Bar position, I want to focus on my training A LOT more because it's very important to me and my results.

Besides...I LOVE WEIGHT TRAINING!

I am sort of late but welcome to IM.
I´m Vieope if you haven´t noticed it.
Btw, why not change your multivitamin to not be concerned with supplementing with more calcium and magnesium? How many mg do you take for each a day?

Thanks Vieope!

My multivitamin has 150mg calcium and 75mg magnesium. Then the separate supplement have 650mg of calcium, and 250mg of magnesium. You see, I only take my multivitamin from Jamieson (to me it's the best brand) because of it's natural sources. I'll check if it has higher dosages, but I don't think they do.

What do you think?

The UL for calcium is 2500 mg/d so you are fine, magnesium is 350mg/d, you are not exactly exceeding but you may get more from other sources so that maybe something that you would need to watch. No need to panic though.
http://www.iom.edu/file.asp?id=7294