The Bitching, The Buff & The Beautiful

**Dale Mabry** · 04-02-2005, 12:51 PM

What the hell are you hens clucking about?

**Jodi** · 04-02-2005, 01:03 PM

Shusshh it you!

My training, well, I haven't been really training the past 4 weeks. I've been healing. I broke fingers and toes in a Mt. Bike mishap and I've put on a few pounds in the meantime. I've done things like swimming and pilates just to stay in some sort of shape. I've done a bit of weight training but only what I could manage. My doc gave me a partial ok to go ahead and start up but for obvious reasons I won't be doing too many compound movements yet. I can hold a dumbell, sort of, so I'll be using free weights and mostly machines. Also, I'm going to start spinning again but no running yet. My toes are, for the most part, healed but my fingers will be another week or 2. So that's why I'm not really concerned about doing the PSMF because I've put on a few ugly pounds and I'm not burning as much in the gym so it will sort of balance out

wild · 04-02-2005, 01:44 PM

Quote:

Originally Posted by Dale Mabry

What the hell are you hens clucking about?

nikegurl · 04-02-2005, 01:49 PM

hmmm....since i'm down to about 3 articles of clothing i can squeeze my fat ass into perhaps i should read up on the psmf.

nikegurl · 04-02-2005, 01:51 PM

Quote:

Originally Posted by Dale Mabry

What the hell are you hens clucking about?

why am i finding this so funny?

wild · 04-02-2005, 01:58 PM

Quote:

Originally Posted by b_reed23

I will definetly be following along w/this journal...what kind of diet do the other 2 of you have? I can't wait to see the training! Good luck everyone!!! BILLIE

Well...I'm certainly not as disciplined as Jodi is

My plan is simply to go low carb Sunday-Thursday, Friday will most likely involve pizza and beer, Saturday will also likely involve food that I won't eat during the rest of the week...but it won't be pizza

I'll be posting everything in a bit

nikegurl · 04-02-2005, 02:00 PM

Here's the plan I've come up with:

I'm going to rotate carbs according to my training and average out weekly calories to about 11 per pound. Protein will stay around 200 grams/day. Fat around 50 grams.

2 very low carb days with carbs close to 0 (10-15 grams). No training those 2 days.

3 medium carb days with carbs around 110 grams.

2 high carb days with carbs at around 200 grams.

Cardio 4 times a week (2 HIIT and 2 SS) which I will despise.

Monday - no training. very low carb

Tues - AM cardio (HIIT)
Chest & Bis
high carb

Wed - AM cardio (SS)
Legs
medium carbs

Thurs - OFF
very low carbs

Fri - AM cardio (HIIT)
back & calves
high carbs

Sat - shoulders & tris
medium carbs

Sun - AM cardio (ss)
medium carbs

wild · 04-02-2005, 02:31 PM

The plan...

So...I know that come friday...I am eating pizza and possibly having beer (nice weather always makes me want a single ice cold beer on friday after work

) ...so knowing this I need to plan for it w/ my diet for the rest of the week.

So that said, here's the plan:

Day 1

Training Day A
Cardio 20 min. SS PWO
Meals 2 P+C meals PWO, 4 P+F meals

Day 2

Training off
Cardio 30 min Moderate SS
Meals 6 P+F meals

Day 3

Training Day B
Cardio HIIT in the P.M
Meals 2 P+C meals PWO, 1 P+C Post HIIT, 3 P+F meals

Day 4

Training off
Cardio 30 min Moderate SS
Meals 6 P+F meals

Day 5

Training Day C
Cardio HIIT in the P.M.
Meals 2 P+C meals PWO, 1 P+C Post HIIT, 3 P+F meals

Day 6

Off

Training Day A

A. Full Squat...6x3...60 RI
B1. Pullups...5x3...60 RI
B2. Push Press...5x5...60 RI
C. Decline DB Press...3x8...60 RI

Training Day B

A. Romanian Deadlift...6x3...60 RI
B1. Flat BB Bench...5x5...60 RI
B2. Bent BB Row...5x5...60 RI
C. Bulgarian Squat...3x8...60 RI

Training Day C

A1. Leg Press...3x12...0 RI
A2. Leg Extention...3x12...0 RI
A3. Lying Leg Curl, toes pointed...3x12...90 RI

B1. Low Incline DB Press...3x10...0 RI
B2. T-Bar Row...3x10...0 RI
B3. Bar Dips...3x10...90 RI

C1. Seated DB Clean...3x12...0 RI
C2. DB Lateral...3x12...0 RI
C3. Pushups...failure...90 RI

....right...so that's the plan

...looks good on paper, lol....whatever day happens to be friday...all that gets blown out of the water....just add an entire pizza to the above

Hopefully it'll be day 5, lol

aggies1ut · 04-02-2005, 03:58 PM

Quote:

Originally Posted by Jodi

PSMF - Protein Sparing Modified Fast. It's a brutal 2 week diet by Lyle McDonald. I have all his books/phamlets LOL.

HOLY SHIT. I read that handbook. I couldn't handle that diet.

**Jodi** · 04-02-2005, 04:57 PM

Alright, so looks like we are ready to get our game on

Fuck I hate dieting

**P-funk** · 04-02-2005, 05:02 PM

Quote:

Originally Posted by wild

The plan...

So...I know that come friday...I am eating pizza and possibly having beer (nice weather always makes me want a single ice cold beer on friday after work

) ...so knowing this I need to plan for it w/ my diet for the rest of the week.

So that said, here's the plan:

Day 1

Training Day A
Cardio 20 min. SS PWO
Meals 2 P+C meals PWO, 4 P+F meals

Day 2

Training off
Cardio 30 min Moderate SS
Meals 6 P+F meals

Day 3

Training Day B
Cardio HIIT in the P.M
Meals 2 P+C meals PWO, 1 P+C Post HIIT, 3 P+F meals

Day 4

Training off
Cardio 30 min Moderate SS
Meals 6 P+F meals

Day 5

Training Day C
Cardio HIIT in the P.M.
Meals 2 P+C meals PWO, 1 P+C Post HIIT, 3 P+F meals

Day 6

Off

Training Day A

A. Full Squat...6x3...60 RI
B1. Pullups...5x3...60 RI
B2. Push Press...5x5...60 RI
C. Decline DB Press...3x8...60 RI

Training Day B

A. Romanian Deadlift...6x3...60 RI
B1. Flat BB Bench...5x5...60 RI
B2. Bent BB Row...5x5...60 RI
C. Bulgarian Squat...3x8...60 RI

Training Day C

A1. Leg Press...3x12...0 RI
A2. Leg Extention...3x12...0 RI
A3. Lying Leg Curl, toes pointed...3x12...90 RI

B1. Low Incline DB Press...3x10...0 RI
B2. T-Bar Row...3x10...0 RI
B3. Bar Dips...3x10...90 RI

C1. Seated DB Clean...3x12...0 RI
C2. DB Lateral...3x12...0 RI
C3. Pushups...failure...90 RI

....right...so that's the plan

...looks good on paper, lol....whatever day happens to be friday...all that gets blown out of the water....just add an entire pizza to the above

Hopefully it'll be day 5, lol

that is a cool program. It looks like the ones I write for my clients. On day c, is that all supersets?

**P-funk** · 04-02-2005, 05:04 PM

oh, and how often are you going to vary the rep range? Or is it going to be linear?

wild · 04-02-2005, 05:15 PM

Quote:

Originally Posted by Jodi

Alright, so looks like we are ready to get our game on

Fuck I hate dieting

...does today count Jodi?

wild · 04-02-2005, 05:17 PM

Quote:

Originally Posted by P-funk

that is a cool program. It looks like the ones I write for my clients. On day c, is that all supersets?

It is?

Cool

Yes....3 exercises in a row, then rest 90 seconds and gasp for air.

wild · 04-02-2005, 05:18 PM

Quote:

Originally Posted by P-funk

oh, and how often are you going to vary the rep range? Or is it going to be linear?

Actually...I will probably just do this as written for two weeks and then get bored and completely change it, lol

I lack discipline

**P-funk** · 04-02-2005, 05:19 PM

Quote:

Originally Posted by wild

It is?

Cool

Yes....3 exercises in a row, then rest 90 seconds and gasp for air.

yea, i just noticed that you had 0 RI for the first to exercises.

Yea, I like the program. Nice and basic. No single joint work, great for those dieting as you don't waste time.

**Jodi** · 04-02-2005, 06:39 PM

Quote:

Originally Posted by wild

...does today count Jodi?

Ummm........Nope

wild · 04-02-2005, 07:07 PM

Quote:

Originally Posted by Jodi

Ummm........Nope

Good...cause I'm just dipping into the alcohol. ....don't tell hil though...I think she's doing good today, lol

PreMier · 04-02-2005, 07:44 PM

Quote:

Originally Posted by wild

Don't make me kick your ass boy

Come get it, I wont fight too hard. Wait what?

**Jodi** · 04-03-2005, 01:39 AM

Quote:

Originally Posted by wild

Good...cause I'm just dipping into the alcohol. ....don't tell hil though...I think she's doing good today, lol

Me too. 6 pack of Fat tire beer in my fridge is now gone

Ok, tomorrow I'll be good. Promise

**Emma-Leigh** · 04-03-2005, 05:59 AM

Quote:

Originally Posted by Jodi

OMG I can't believe I'm going to do this

I'm going to start my cut with a 2 week PSMF diet.

600-700 cals per day with 1 cheat meal and 1 mini-refeed per week. I bought the book a few months ago and have been wanting to try it but I'm just too chicken.

So starting Monday, here is my 2 week diet.
125-130G P per day, 6 Fish oil caps, 2 servings of dairy coming from FF cottage cheese and FF sliced cheese, 2-3 servings of veggies.

LOL - good to see yet another seemingly "sane" person attempt the pain and joy of the 2 weeks of 'starvation-jazzed-up-with-a-fancy-name'!

You have to be someone who gains some form of sick pleasure from self-deprivation to actually follow that plan (either that, or just be completely blinded by the 'carbie goodness light' at the end of it all)!

Good luck to you (and to Nikegirl and Wild too!) I am certainly going to be following along!

Robboe · 04-03-2005, 06:22 AM

Is there a particular deadline for you lot to be "bikini-ready"?

A joint journal is a good idea btw. It really does help.

wild · 04-03-2005, 10:13 AM

Hmmm....I haven't thought of any deadline. If I could only STICK TO A DIET!!! I think I'd only need about 4 weeks myself. But I keep falling off the wagon

Yesterday didn't count

...weekends are obviously going to be the hardest for me

Oh...how much do I suck

The Monkey Man · 04-03-2005, 10:49 AM

Woo- Woo!!!

THIS... Is gonna be fun

Robboe · 04-03-2005, 01:18 PM

Quote:

Originally Posted by wild

Hmmm....I haven't thought of any deadline. If I could only STICK TO A DIET!!! I think I'd only need about 4 weeks myself. But I keep falling off the wagon

Yesterday didn't count

...weekends are obviously going to be the hardest for me

Oh...how much do I suck

Today is a Sunday, so it's the start of a new week.

Be good for the next fortnight and push yourself and when that short-term deadline comes, re-assess what needs to be done. I'm sure you can manage a solid fortnight.

04-02-2005, 12:51 PM	#31
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	What the hell are you hens clucking about?
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-02-2005, 01:03 PM	#32
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	Shusshh it you! My training, well, I haven't been really training the past 4 weeks. I've been healing. I broke fingers and toes in a Mt. Bike mishap and I've put on a few pounds in the meantime. I've done things like swimming and pilates just to stay in some sort of shape. I've done a bit of weight training but only what I could manage. My doc gave me a partial ok to go ahead and start up but for obvious reasons I won't be doing too many compound movements yet. I can hold a dumbell, sort of, so I'll be using free weights and mostly machines. Also, I'm going to start spinning again but no running yet. My toes are, for the most part, healed but my fingers will be another week or 2. So that's why I'm not really concerned about doing the PSMF because I've put on a few ugly pounds and I'm not burning as much in the gym so it will sort of balance out
	Essence EFA

04-02-2005, 01:49 PM	#34
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	hmmm....since i'm down to about 3 articles of clothing i can squeeze my fat ass into perhaps i should read up on the psmf.
	If you want to achieve things that others can't... You have to do things that others won't.

04-02-2005, 02:00 PM	#37
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	Here's the plan I've come up with: I'm going to rotate carbs according to my training and average out weekly calories to about 11 per pound. Protein will stay around 200 grams/day. Fat around 50 grams. 2 very low carb days with carbs close to 0 (10-15 grams). No training those 2 days. 3 medium carb days with carbs around 110 grams. 2 high carb days with carbs at around 200 grams. Cardio 4 times a week (2 HIIT and 2 SS) which I will despise. Monday - no training. very low carb Tues - AM cardio (HIIT) Chest & Bis high carb Wed - AM cardio (SS) Legs medium carbs Thurs - OFF very low carbs Fri - AM cardio (HIIT) back & calves high carbs Sat - shoulders & tris medium carbs Sun - AM cardio (ss) medium carbs
	If you want to achieve things that others can't... You have to do things that others won't.

04-02-2005, 04:57 PM	#40
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	Alright, so looks like we are ready to get our game on Fuck I hate dieting
	Essence EFA

04-02-2005, 02:31 PM	#38
wild and definitely crazy Join Date: Feb 2005 Location: Everywhere... Posts: 259	The plan... So...I know that come friday...I am eating pizza and possibly having beer (nice weather always makes me want a single ice cold beer on friday after work ) ...so knowing this I need to plan for it w/ my diet for the rest of the week. So that said, here's the plan: Day 1 Training Day A Cardio 20 min. SS PWO Meals 2 P+C meals PWO, 4 P+F meals Day 2 Training off Cardio 30 min Moderate SS Meals 6 P+F meals Day 3 Training Day B Cardio HIIT in the P.M Meals 2 P+C meals PWO, 1 P+C Post HIIT, 3 P+F meals Day 4 Training off Cardio 30 min Moderate SS Meals 6 P+F meals Day 5 Training Day C Cardio HIIT in the P.M. Meals 2 P+C meals PWO, 1 P+C Post HIIT, 3 P+F meals Day 6 Off Training Day A A. Full Squat...6x3...60 RI B1. Pullups...5x3...60 RI B2. Push Press...5x5...60 RI C. Decline DB Press...3x8...60 RI Training Day B A. Romanian Deadlift...6x3...60 RI B1. Flat BB Bench...5x5...60 RI B2. Bent BB Row...5x5...60 RI C. Bulgarian Squat...3x8...60 RI Training Day C A1. Leg Press...3x12...0 RI A2. Leg Extention...3x12...0 RI A3. Lying Leg Curl, toes pointed...3x12...90 RI B1. Low Incline DB Press...3x10...0 RI B2. T-Bar Row...3x10...0 RI B3. Bar Dips...3x10...90 RI C1. Seated DB Clean...3x12...0 RI C2. DB Lateral...3x12...0 RI C3. Pushups...failure...90 RI ....right...so that's the plan ...looks good on paper, lol....whatever day happens to be friday...all that gets blown out of the water....just add an entire pizza to the above Hopefully it'll be day 5, lol

04-02-2005, 05:04 PM	#42
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	oh, and how often are you going to vary the rep range? Or is it going to be linear?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-03-2005, 06:22 AM	#52
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Is there a particular deadline for you lot to be "bikini-ready"? A joint journal is a good idea btw. It really does help.
	Being held down by The Man

04-03-2005, 10:13 AM	#53
wild and definitely crazy Join Date: Feb 2005 Location: Everywhere... Posts: 259	Hmmm....I haven't thought of any deadline. If I could only STICK TO A DIET!!! I think I'd only need about 4 weeks myself. But I keep falling off the wagon Yesterday didn't count ...weekends are obviously going to be the hardest for me Oh...how much do I suck

04-03-2005, 10:49 AM	#54
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,800 Photos: 35	Woo- Woo!!! THIS... Is gonna be fun
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