Captain's Log....Stardate:

**Kimber** · 02-02-2005, 01:05 PM

02/02/2005--"Begin each day as if it were on purpose."

Thought it might be good to finally start keeping my training journal on here so I could get suggestions/advice from people....and so I always know where its at as I seem to be losing my current one at least once a week.

Workout: Back and Shoulders
Deadlifts 3 sets 6/6/5 Bent Rows 3 sets 5/4/4
Lat Pulls 2 sets 6/5/5 Seated Row 2 sets 5/5/4
Military 2 sets 6/6/4 Reverse Flyes 3 sets 6/6/5
Lat. Raises 2 sets 6/5/4

Cardio: TM 30 min (20 min int)

Diet: High Carb (God Bless High Carb Day)
M1: 3 white/1 whole egg, 2 WW bread, apple, coffee
M2: tuna, oats, apple, flax oil
M3: whey/water, dt. cherry pepsi
M4: PWO whey water, apple
M5: swt tato, steak, salad
M6: tuna, mustard

Totals: 1700 cals 193P/153C/37F (this doesn't include flax oil)
48%/31%/21%

Note to self: you don't like oats with pb and chocolate whey....no matter how good it sounds in theory.

Been carb cycling for about 2 weeks, already dropped a size which is a lovely change from that $*&^&(^ plateau I was hanging out on all last month. Need to check BF and weigh-in this weekend. I don't think I'm eating enough cals, even on high carb day the diet here is a good example of what I usually eat and its still below my maintenance level (supposedly 2200 but I don't buy it...I gain like a pound a week and feel like poo if I eat that much). This is working, ain't broke/don't fix it.

Q: Do I need more carb in PWO meal even though M5 is an hour after?

**Pylon** · 02-02-2005, 02:37 PM

Lookin good, Kimber. Good luck with it!

**Kimber** · 02-02-2005, 02:58 PM

Thanks!

**M.J.H.** · 02-02-2005, 07:19 PM

Everything looks solid Kimber! Good luck.

**Kimber** · 02-03-2005, 09:06 AM

02/03/2005-- Thanks MonStar!

Note for yesterday--did 3 sets of all, apparently I can't type. Let's see, feeling good today, my shoulders are sore, back's not yet. Need to do some rotator cuff work tonight, my subscap is sore as hell.

Workout: Bis, Tris and Abs
BB Curl 2 x 6...........CG Bench 2 x 6
DB Curl 3 x 6/5/5......Skull Crusher 2 x 6/6/5
Conc. Curl 2 x 6/4......Kickback 3 x 5
Side Bridges 2 x 10 ea side., Ab Bootcamp 3x

Cardio: None

Diet: Low Carb

M1-oats, apple, 3/1 eggs, flax oil, coffee
M2-tuna, oats, apple, salad
M3-whey (1)/water
M4-tuna, dt cherry pepsi
M5-PWO whey (1)/water, apple
M6-steak, salad (mmmm, steak)
Totals: 1510 cals: 192gP/111gC/37gF=53%/25%/23%

I don't sleep well on high carb days...wonder why that is?

**Kimber** · 02-03-2005, 04:19 PM

Wow, I am a cranky bitch today.

And its only low carb day....tomorrow could get ugly! BUT, I changed my avi from supergirl to kool-aid guy cuz she was all squidgy and blurry.

**Pylon** · 02-03-2005, 05:21 PM

Originally Posted by Kimber

Wow, I am a cranky bitch today.

And its only low carb day....tomorrow could get ugly! BUT, I changed my avi from supergirl to kool-aid guy cuz she was all squidgy and blurry.

I liked Supergirl (thought you were a Flex fan or something.) But your new avi makes me say...OH YEAH!!!

I think it's interesting you don't sleep well on high carb days. Ususally if I eat high carbs I'm so sluggish I can't stay awake. You aren't getting all your carbs in Red Bull are you?

**Kimber** · 02-03-2005, 05:26 PM

Yea, I liked SuperGirl too but I couldn't find a good one....my super hero complex will have to wait!

I don't know what the deal is but the last 3 weeks after a high carb day I toss and turn all night....sucks cuz I love me my high carbs!

Red Bull doesn't come without vodka and that's not on the list!

**Kimber** · 02-04-2005, 10:58 AM

02/04/05--No Carb Day
Slept like ass again last night--kimmy need sleepy--but oddly, my mood has improved considerably from yesterday. Maybe it was guilt...I cheated...I had 2 pieces of whole grain toast with natty pb with my last meal when it was supposed to be a no carb one. Sinner! I love that my cheating now involves healthy foods in limited quanities. For some reason, my adductors are the only things sore on my body....I haven't done anything to explain that one, they were probably feeling left out or something.

Workout--OFF
Cardio--30 min TM w/ intervals for 20
Diet--
M1--3/1 eggs
M2--tuna, salad
M3--tuna, whey/water
M4--whey/water
M5--steak, salad
M6--3/1 eggs, deer sausage (too high fat, but don't want to waste it--and its yummy)

Totals:1400 cals: 204gP/22gC/55gF=59%/5%/36%

**Pylon** · 02-04-2005, 02:25 PM

I thought your numbers looked off, and your fat levels too high, then I actually read it and saw the tuna + no carbs. Looks good! Sorry to have doubted you...

**Kimber** · 02-04-2005, 03:28 PM

Originally Posted by Pylon

Sorry to have doubted you...

That's okay, just don't let it happen again!

Seriously, please--any advice, improvements, suggestions welcome---I'm new to this carb cycling thing! Thanks for checking on me!

**Kimber** · 02-07-2005, 01:21 PM

Weekend was good, will post macros tomorrow since I haven't done them yet. Today is low carb day and leg day...the two don't really go together but that's the way they fall.

Today's Diet:
M1: oats, whey (2 scoops)
M2: oats, tuna
M3: whey (2 scoops)--should have a carb here pre-WO but didn't pack it
M4: PWO whey, apple with tuna and oats an hour later
M5: tuna

NEED TO BUY GROCERIES!

Workout: Legs (the plan--we'll see if I hit 6 on all of these)
Front Squats 2 x 6
Leg Press 3 x 6
Leg Curl 2 x 6
SLDL 3 x 6

**Pylon** · 02-07-2005, 03:01 PM

Originally Posted by Kimber

M1: oats, whey (2 scoops)
M2: oats, tuna
M3: whey (2 scoops)--should have a carb here pre-WO but didn't pack it
M4: PWO whey, apple with tuna and oats an hour later
M5: tuna

NEED TO BUY GROCERIES!

Workout: Legs (the plan--we'll see if I hit 6 on all of these)
Front Squats 2 x 6
Leg Press 3 x 6
Leg Curl 2 x 6
SLDL 3 x 6

What flavor whey are you using in your oats? I've bounced between choc, vanilla and strawberry, but am using banana creme right now and it is by far the best I've tried.

Leg plan looks good. Is there a reason you chose SLDs instead of leg curls? Just curious...

**Kimber** · 02-09-2005, 12:44 PM

Hi Pylon--I drink the whey (choc or van) because putting it in my oatmeal is bad...texture issues all over the place! Don't really know why but its just safer if I don't mix the two! I do SLDL's and leg curls both on leg day, but actually if I had to choose, I'd definitely stick with SLD's because they're more fun (its odd the things that are "fun" to me these days). Thanks for checking on me, I appreciate the insight!

Let's see, I'm a bit behind...Yesterday was OFF for weights and cardio...and I ate a couple pieces of pizza--SINNER! So, today is Chest and probably run a few miles cuz I'm feeling lazy.

Workout: Chest (& Calves & Abs)
BB Bench 3 x 6
DB Incline 3 x 5
Flat Flyes 2 x 6
Gastroc 3 x 5
Soleus 3 x 5
Ab Bootcamp x 3

Diet: Low Carb Day
M1: oats and whey (2)
M2: oats and tuna
M3: whey and apple
M4: PWO whey and apple with chicken, salad, oats 1 hr later
M5: tuna

Totals: 1550 cals: 241g P/107g C/24 g F=63%/23%/14%
Need to do better about eating more carbs on low carb day and a bit less protein (maybe--don't care). I feel like shit after that pizza last night so I'm going low-no-low-high this week instead of low-no-high-low, that'll also put high day on Saturday when I'll be out of town.

**Kimber** · 02-10-2005, 10:57 AM

02/10/2005--yesterday was great!! Really good workout. Decided to run a 5K this weekend with a couple friends, I love that I can do that spur of the moment now without it being a big deal....a couple months ago, I was dying after 2 miles! I hate cardio.

Today's plan...back/shoulders and cardio with no carbs--I hate lifting on no carb day but it has to be done!

Lat Pulls 3 x 6
Seated Rows 3 x 6
Deadlifts 2 x 6 (these could hurt, I'm still a LITTLE sore from leg day)
Bent Over Rows 2 x 6
Military 2 x 6
Lateral Raises 3 x 6
Reverse Flyes 2 x 6 (I hate these)

No Carb Day
M1 2 scoops whey, coffee
M2 tuna, salad
M3 2 scoops whey (pre-Wo)
M4 1 scoop whey (post) followed by steak and salad an hour later
M5 tuna

Totals: 1370 cals: 247g P/23g C/39g F=70%/5%/25%

**Pylon** · 02-10-2005, 11:57 AM

I'll bet the pizza killed you! One thing I've noticed is that once youkeep your diet clean for a month or two, eating junk will just about make you hurl. Helps keep you honest, though!

**Kimber** · 02-15-2005, 10:36 AM

02/15/2005--been out with the flu all weekend, no workouts, very little food....yuck! Maybe I can convince myself that pizza gives me the flu so I don't crave it anymore.

Pylon--yea, the pizza made me feel horrible! After a meal like that, I just want to eat salad and tuna for the next week.

Workout= Chest
BB Bench 3 x 6
DB Flyes 3 x 6
Incline DB 3 x 6
Gastroc/Abs (on fitball)

Cardio= 30 min w/ intervals, HR @ 80-85%

Diet= P/C with every meal this week, restart carb cycling on Monday
M1=whey (1+1/2), oats
M2=tuna, oats, salad
M3=whey (1), apple
M4=whey (2=PWO), apple
M5=chicken, oats, salad

Totals=1500 cals, 212g P/130g C/24g F=57%/29%/15% (not including fish oil caps)
Need to get off this whey kick that I'm on and start eating eggs with M1 again. Only using whey for pre/post WO meals from now on....this should help balance out my macros a bit. Eat more of a 40/40/20 unless I'm carb cycling.

Finally feeling good again today. Love that!

**Pylon** · 02-15-2005, 11:16 AM

Welcome back to the land of the living! I was down with the flu last week, so I feel your pain. Good w/o. Keep it up!

**Kimber** · 02-16-2005, 09:34 AM

Pylon--hey! Hope you're all better, the flu sucks!

02/16/2005: Chest was good last night, went up on bench. Inclines and Flyes feel like I could go heavier but my wrists and forearms feel weak.

Bench=75/6, 85/4, 85/4
Incline=25/6 x 3
Flyes=15/6, 20/6, 20/5
Ab Vacuum, Side Bridges and ball crunches (didn't do calves

)

Diet: Totals: 1540 Cals: 202gP/127gC/27gF (not including fish oil caps)
M1: oats, eggs (2/1)--add an extra 50g C here?

M2: oats, tuna, salad, apple
M3: whey, apple (pre-WO)
M4: whey, apple (PWO) with chicken, salad, oats an hour later
M5: tuna

Tonight's WO= Back & Shoulders

No Cardio.

**Pylon** · 02-16-2005, 12:40 PM

Lookin good there, kid. Stay strong!

**Kimber** · 02-18-2005, 02:52 PM

Make-up: 02/17/2005

Workout=Back & Shoulders
Lat Pulls 4 x 10/6/6/6 @ #6/9/10/10
Seated Rows 3 x 6/6/6 @ #9/10/10
Bent Rows 3 x 5 @ 60
Lat Raises 3 x 6/6/4 @ 15/15/20--need a 17# DB
DB Military 3 x 5 @ 25/30/30--HATE this exercise
Reverse Flyes 3 x 5 @ 10/10/10--need 12#, feel like I do these weird

WO was great, a lot of energy...shoulders are really sore, probably need to do a bit more RC stabilizing.

Diet: Totals: 1421: 200gP/108gC/29gF=56/26/18%

Friday, 02/18/2005
Workout=Bis/Tris/Abs w/ cardio HIIT
BB Curls
DB Curls
Conc Curls
Kickbacks
Pushdowns
SkullCrushers

Diet: Total: 1458: 188gP/96gC/42gF=52/23/26%--kept it pretty light the last few days cuz tomorrow is going to be a "refeed", probably a lot of carbs since I have no control over the food this weekend.

M1: eggs (2/1), whey, SF syrup, oats
M2: same
M3: whey, forgot my fruit
M4: buffalo chicken salad
M5: see meal 1

This week has been great, I'm feeling good, the scale dropped a couple more and the calipers are moving in the right direction. Every day is a little closer to my goals.

**Pylon** · 02-18-2005, 07:50 PM

So the carb cycle is working well? I don't pay too much attention to them, other than % of cals, so this is something I may look at in the near future...

**King Silverback** · 02-18-2005, 07:55 PM

Do you find Carb cycling confusing? BTW, Nice lookin journal!!! Keep it up!!!

**Kimber** · 02-21-2005, 10:52 AM

Pylon--yea, I really like it. Last week I just ate "normally" cuz I was still a little wonky from being sick, but this week is cycling again. From everything I've read about it, its the fastest way to lose weight without crashing and so far its working quite well. No carb days can leave me a bit cranky, but its a really easy lifestyle for me.

Archangel--not at all--the Twin Peaks link spells it all out, and the people here are great about answering questions! The only confusing thing is remembering what day I'm on!

Make-up--Sunday: Totals: 1700 cals: 142P:199C:43F=33%/44%/23%=High Carb
Didn't get in quite enough protein

, but it was close and I didn't lift, just cardio.

Monday: Weights=legs; Cardio=TM HIIT 30
Legs:
Leg Press 3 x 6
Lunges 3 x 6
Lying Leg Curls 3 x 6
SLDL 3 x 6
Calf Raises 3 x 6

Diet: Totals: 1450 cals: 143P/142C/39F=39%/36%/24%=Low Carb Day--again, not enough protein, but just realized I forgot to add my post WO whey so its fine, just didn't recalc. should be closer to 1550 cals and 166g P.

**King Silverback** · 02-21-2005, 05:43 PM

Lookin Good, thanks for the info, will definately have to check it out!!!

**Pylon** · 02-21-2005, 05:58 PM

I might think about cycling at some point, but since I eat the same thing alomst every day, I really enjoy not having to think about food. I'm funny that way.

**King Silverback** · 02-21-2005, 06:49 PM

Originally Posted by Pylon

I might think about cycling at some point, but since I eat the same thing alomst every day, I really enjoy not having to think about food. I'm funny that way.

I hear ya there Brother!!!

**Kimber** · 02-22-2005, 10:14 AM

Yea, it makes life so simple eating the same things every day--really that hasn't changed much for me with cycling--the foods the same just + or - the carb part of it. Let me know if you guys try it, I want to know how it works for you! Are either of you doing an ECA/ECY stack right now?

02/22/2005--off day/no carb

diet= Totals: 1435 cals, 222gP/45gC/44gF=62%/11%/27%
Much better--plenty of protein, kept the carbs very low.

Have had a really bad headache since last night, thought it might be caffeine since I didn't have my coffee yesterday but its still here and I've had two cups this morning. Other than that, i feel great! I've decided to change cardio to 3 days a week of HIIT for 30 min, but add a day of longer, slower because I'm running a few 5K's this spring and would like to at least make a decent showing of it.

Pylon, Archangel--how is MaxOT different from HIIT? Oh, and thanks for stopping by, I appreciate the support!

**Pylon** · 02-22-2005, 12:18 PM

Originally Posted by Kimber

Yea, it makes life so simple eating the same things every day--really that hasn't changed much for me with cycling--the foods the same just + or - the carb part of it. Let me know if you guys try it, I want to know how it works for you! Are either of you doing an ECA/ECY stack right now?

Pylon, Archangel--how is MaxOT different from HIIT?

I am not doing a stack, but plan to start one in the next couple of weeks. Are you on one? How do you like it?

MaxOT is going full throttle for 16 minutes rather than intervals. The idea is to leave everything you have on the machine, and to leave a little more each time. I like it a lot, mostly because it's a great w/o and takes less time.

**Kimber** · 02-22-2005, 12:26 PM

Is the 16 minutes a set time or do you start out as hard as you can for as long as you can? Warm-up then 16 min/warm-up included in the 16 min/no warmup? sounds like a masochistic sort of fun! i think I'll try it tonight.

As for the ECY, I was thinking of starting but wanted to use Vasopro and BulkNutrition is out. Wasn't sure what else to use. Any thoughts?

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