snflwr77

Thank you.

snflwr77

I will post meals and workouts from this week later today. Here are my current stats. I also posted some new pics. I really need some advice when it comes to posing.

Measurements from this morning:

waist: 28 1/2" (2/19 - 29," 2/12 - 30", 2/5 - 31", 1/20 - 32")
hips: 33 1/2" (2/19 - 35", 2/12 - 35", 2/5 - 36", 1/20 - 37")
thighs: 23" (2/19 - 23", 2/12 - 23 1/2", 2/5 - 23 1/2", 1-20 - 24")
calves: 14 1/2" (2/19 -14", 2/12 - 14 1/2", 2/5 - 14 1/2", 1/20 - 15")
bust: 36 1/2" - (2/19 - 36", 2/12 - 36", 2/5 - 37", 1/20 - 38")
chest: 31" (2/19 - 31", 2/12 - 31", 2/5 - 31", 1/20 - 32")
upper arm: 11" (2/19 - 11", 2/12 - 11", 1/20 & 2/5 - 11 1/2")

BW was 154lbs this morning.

JLB001

Your coming along nicely. Work on bringing your shoulders up.

"When you get to the end of your rope, tie a knot in it and hang on."

Archangel

Damn Girl, your lookin GREAT!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

snflwr77

Thanks for the advice! I noticed that I didn't prop them up as well as I should have. Hard to take pics of yourself. Should have retaken that one, but I will try to keep practicing and keep my shoulders up while I am doing that.

snflwr77

I know...I am really behind on my journal. Will catch up on this during the weekend. Has been a crazy week working overtime and being sick. Anyway, updates to come soon.

naturaltan

if there is one thing I've learned from this and other forums, it is to do as you have choosen to do - stick it out with whomever is helping you now. Once you have completed your comp, and if you choose to do another and have a different coach, you can use this as a starting point to make whatever changes may be necessary. Put up a diet/workout on a forum and you'll get as many different responses as people on the forum. Take what folks say, mull it through and see if any of it makes sense to you.

just kick'in it in the ole Charger

snflwr77

Thank you! I appreciate that.

LW83

I'm just curious how tall you are?

snflwr77

5' 11"

LW83

Are all the girls in Iowa that tall?

Archangel

And Beautiful???

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

snflwr77

Yep...all are tall and beautiful out here

Archangel

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

PreMier

Happy belated b-day.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

snflwr77

Thank you!

Archangel

Hows it goin Gorgous!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

snflwr77

You all knew it was going to happen sooner or later and now it has. I am done with F&B. I had some medical issues that freaked me out and I switched to a local trainer so now I am the devil incarnate over there and I am sick of getting bashed and of the rumors surrounding my training ethics. So, I hope you all will accept me back! Anyway, here is my new diet (and yes, I said diet because this is only for 2 weeks...thats not a lifestyle ) and the first of my new workouts.

New Diet:

1500-1600 Cal/Day - 55% from carbs, 30% from protein, 15% from fat

cardio - 20 mins
M1: complex carbs, protein
M2: complex carbs, protein (snack like meal)
M3: animal protein, complex carbs, fat (lunch)
M4: complex carbs, protein (snack-like meal)
lift
cardio - 40 mins
M5: animal protein, lower carbs (30g or less), fat
M6: protein, low carbs (5g or less), fat

I break it down like this:
M1: 1/3 c oats, 1 tsp natty PB, 2 T natural jelly, 1 T raisins, 1/2 scoop whey protein
238.85 Cal/16.4 P/37.74 C/4.89 F
M2: yogurt, 1 peach, 1/2 scoop whey protein w/ l-glutamine, 8oz milk, ¾ tsp flax seed oil
278 Cal/22.89 P/35.6 C/5.12 F
M3: 1c lettuce, 1c broccoli, 50g cooked chicken, 1.5oz uncooked ww pasta, 1T zen dressing
282.06 Cal/22.85 P/39.58 C/5.6 F
M4: 1/2 scoop whey protein w/ l-glutamine, 1/2 scoop cyto protein, 6 oz orange juice, 1 peach, yogurt
340.5 Cal/24.39 P/29.82 C/2.03 F
M5: 3.5oz uncooked shrimp, 2/3 c brown & long grain rice, 50g green pepper
M6: 50g cooked venison, 1 ½ c lettuce, ¾ tsp flax seed oil
142.06 Cal/14.24 P/5.14 C/6.95 F

TOTAL: 1518.02 CAL/124.53 P/207.47 C/26.78 F

April 5th Workout

6:00AM - 25 minutes cardio session, treadmill
- 5 min w/u at 65% max HR (speed = 3.5, incline = 4.5)
- 15 min work at 75% max HR (speed = 4.0, incline = 5.5)
- 5 min cool down at 65% max HR (speed = 3.8, incline = 0.0)
- TOTAL --> 202 CAL burned, 1.68 Miles

5:00PM - Back, Trics, & Front Abs

All RI are 30 secs

BACK
W/U - Back Extenstions
BW x 10
10lbs x 10
25lbs x 10

1a) Assisted Pull-Ups wide grip, no thumbs
110lbs assistance x 10
100lbs assistance x 10
1b) Assisted Pull-Ups narrow grip, no thumbs
110lbs assistance x 10
100lbs assistance x 10

2) D-handle Lat Pull Downs
45lbs x 10
60lbs x 10 x 3 sets

3) Seated Rows
45lbs x 10 x 4 sets

TRICS
1) Decline DB Tri Extenstions
12lbs x 10 x 4 sets

2) Pushdowns w/ v-bar
20lbs x 10
30lbs x 10 x 3 sets

3) DB Kickbacks
10lbs x 10 x 2 sets
12.5lbs x 10 x 2 sets

ABS
W/U 25 straight cruches

1) Weighted crunches
10lbs x 15
25lbs x 15
35lbs x 15

2) Reverse crunches on bench
4 sets x 15

3) Romain Chairs knees up
3 sets x 10

6:00PM - 40 minutes cardio session, elliptical
- 5 min w/u at 65% max HR
- 30 min work 1 min HI (95% max HR) : 1 min RI (75% max HR)
- 5 min cool down at 65% max HR
- TOTAL --> 413 CAL burned, 2.94 Miles

My trainer is not a hand-holder and so if you see anything that really is disturbing let me know. I am willing to make changes. He just set my diet guidelines up and the same for my w/o's. He feels I am knowledgeable enough to do the rest...scary thought.

snflwr77

Body Fat Measurements from April 5th:

Results:
AREA - April 5th, March 19th
Triceps - 15, 13.5
Pecs - 6.9, 8.7
Midaxilla - 8.6, 6.7
Subscapula - 11.1, 10.7
Abdomen - 16.1, 16.2
Suprailiac - 10.5, 10.2
Quads - 20.4, 18
Calves - 17.5, 15.2

Previous measurements were after 1.5 L of water, 5 egg whites, 2 eggs, 1 1/2 tsp oatmeal and were taken at 6:00am. Today's were after no water and no meals. Measurments from both days were taken by the same person. April 5th's total was 18.67%. March 19th's total was 17.89%.

JLB001

Nikki...bad training ethics? are you serious? how silly can that be. You have stuck to this even with the issues with your health.

Youre always welcome here. We're here if you need us. Now do not stray from what your trainer has you doing. Or we will come beat you down with wet noodles.

"When you get to the end of your rope, tie a knot in it and hang on."

Jodi

I am sorry again that you had to go through all that. You will be much happier here. We all are

Paty is like a weasle and she comes on this board and thinks she is hidden, except mods can see her and her IP, and then she reports back to them at F&B everything we say. Sad an amusing at the same time.

Essence EFA

snflwr77

yeah, I found out about the checking out this site thing when I was posting here as well. Anyway, onto better and greater thoughts....POSITIVITY is all I will surround myself with. That does not mean I won't take constructive criticism though. So like I said, if you all see something wrong with my diet or wo's let me know. I actually have a question regarding a comment you made about my diet...why is the natural jelly not a good thing? Tryin to learn here.

Jodi

No problem. Natural jelly is loaded with sugars from fruit (glucose & fructose) such as grapes. Grapes are high GI and shoot insulin quickly. Does it contain any added sugars? I don't know what the doctor has recommended for you to do so I'm not saying it's a bad for you, just not a good choice for a competition diet IMO.

Don't let it bother you that Paty is spying. It's just another pathetic thing she does Alright enough about her. Time for bigger and better things for you

Essence EFA

JLB001

omg...you girls are too funny. Took me 20mins to catch up on 4 pages of BS. LOL

I have suits to sew instead. LOL

This is that Hunter green. http://www.denverfabrics.com/Merchan...jk9953.600.jpg

"When you get to the end of your rope, tie a knot in it and hang on."

snflwr77

Its sugar free natural raspberry jelly. It has 10 Cal/0P/5C/0F per tablespoon. My doctor isn't a part of this anymore. She had told me she doesn't tell people anything when it comes to training like this. Just that I needed to get up to 2000 Cal/ day (which my trainer agreed with) for a little while to get some recovery going. I will look at the ingredients when I get home and look for grapes. My trainer also told me I could use sugar-free maple syrup if I wanted too. I feel bad doing that though.

snflwr77

Ooooooo...pretty. I like!

Jodi

Ok, Sugar Free is good then No problems with SF stuff at all

Essence EFA