dvlmn666

good job, proud of you.

hey when I first starteed 15 minutes on teh stairs kicked my a$$ majorly. Now I'm able to go for 60 min at level 8. Soon to kick it up another level.

Just give it time, and stay consistent. You'll get were you want soon I know you will.

Yeah, seem like that to me to, the sups I like always end up being expensive.

I'm going to try some new protein, that ISSA M3, it's supposed to have 3 diff types of protein in it. Plus about the same split as that MRP you mentioned. I'll let ya know if it tastes any good. Only I think the carbs are lower, but then you could add some fruit possibly.

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

nikegurl

yeh - please let me know. it's bad enough spending the money. worse to spend it and hate every minute.

i love my whey for after gym. not sure if i'm looking for protein powder or mrp. know i need something to keep protein up during the day that doesn't mean another meal. i hate eating it all as it is.

If you want to achieve things that others can't...

You have to do things that others won't.

dvlmn666

if your mostly looking for protein I think the protein drinks would be the better choice. MRP's from what I've noticed have higher carbs in them with about the same Protein and Fat. I usually have a harder time keeping carbs lower when I eat real foods. So when I add in the Protein drinks, at the end of the day I usually come really close to the split I'm looking for. Sometimes maybe a little over in Protein but that's not a bad thing.

I'll let you know, I'll probably start the new protein on monday.

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

nikegurl

chest last night. went pretty well but for some reason flyes and pec dec aren't doing it for me lately. feeling them a lot more in my shoulders then i want to be. cable crossovers are a nice finisher that i really feel in my chest but it's never easy getting that machine free.

looked like this:

incline db presses 4 sets
25x 12
30x 11
35 x 8
35 x 8 - little nudge from the spotter on the very last rep

hammer machine press
3 sets
25 lb plates x 10 for 3 sets (actually only got 9 reps last set)

finished with flat bench flyes - just 2 sets b/c the shoulders were feeling funky. fine today though

did 30 minutes on the treadmill. actually jogged a few times. i was so glad to be done.

started Creatine Clear. shocked me because it tastes good. looked pretty nasty sitting in that glass but it wasn't

eating was clean but found i was pretty hungry last night. managed not to cheat though.

If you want to achieve things that others can't...

You have to do things that others won't.

dvlmn666

On the Pec and Flyes make sure you don't hunch or round your shoulders twords the top. I'd mentioned something similar to what you said to my buddy at the gym, and he said my form was good until that last squeeze. So I started to concentrate and keep my shoulders pinned back so they couldn't round, and it felt more concentrated on my pecs. Hope that helps.

From everything I've read, when you get hungry later like that have a protein drink. It'll help you with recovery over night as well as help keep your metabolism up through more of the night.

It's been working for me, I have one right before I go to bed now. Only seems like when I wake up I'm really hungry now though. lol

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

Twin Peak

Nice workout. Ever try low-pull cable crossovers? One of my favorites and really hits the upper chest.

So what is Creatine Clear?

www.DesignerSupps.com
INTELLIGENT DESIGN™...lands on 1/1/2007
www.intelligentdesignmag.com

nikegurl

i like the low cables for chest!

Creatine Clear uses a sodium transport system instead of the insulin spike to get the creatine into the muscles. It comes in little packets and there is a 5g dosage of creatine in each one. It's made by FSI Nutrition and they don't suggest a loading stage. You just use one packet in water after your workout.

It was designed (mainly) as a creatine transport system for women to minimize the "bloat" most all women get from using creatine monohydrate (far worse bloat than men ever experience)

Creatine clear is an effervescent formula that utilizes the citrate form of creatine. It claims to have higher absorbancy rates and I've read good things indicating it may well be true.

Creatine Clear was designed for those worried about bloat caused by creatine supplementation, but any formula utilizing Creatine Citrate avoids water retention and bloat. From what I could gather, the Clear formula is meant to create an even higher absorbancy than other effervescent formulas. The solution dissolves and is "clear" meaning that you can't see any particles floating in your drink or at the bottom of your glass.

I've heard good things - but I'll reserve judgement for awhile. Now I can only say that it tastes ok!

If you want to achieve things that others can't...

You have to do things that others won't.

ALBOB

What he said.
On any and all chest exercises it's beneficial to begin by putting your shoulders in the correct position and that's BACK. Visualize pinching and holding a pencil between your shoulder blades. Keep them in that position through the entire movement. That will take your deltoids out of play and better isolate your pecs.

Rules? You mean we have RULES for that???

nikegurl

yep - that shoulder thing has helped me hugely with chest especially presses. i sort of tuck them underneath me before starting the set. it raises your chest higher and does isolate better.

for some reason i've got a pinchy sorta hurt thing going on on the right side where my front delt meets my chest. hurts on flat bench with bar but not on db presses. doesn't hurt with hammer machine either (incline or flat). i can do inclines on the smith fine too.

it's just the pec dec machine and flyes and flat barbell presses that seem to bother it. i can usually find a spot with the pec dec that won't hurt. usually if i stand instead of sit and go farther forward.

i'm working around it ok for the most part and it never hurts other times.

If you want to achieve things that others can't...

You have to do things that others won't.

ALBOB

Patient to Dr.: Doc, it hurts when I do this.

Dr. to Patient: Then don't do that!!!

I've found that hand position is everything when trying to avoid a shoulder "twinge". For the very reason you mentioned I haven't done a bench press in more years than I can count. It's nothing but dumb bells for me. With the DB's I can turn my hands slightly palms in and get a great pec work out with no pain.

Rules? You mean we have RULES for that???

nikegurl

yep. i usually can find a spot that works!

i definitely over did bench presses when i started lifting. a very nice old man approached me one day in the gym to let me know that it probably wasn't good to bench 5 days a week. lol - i'm serious!

If you want to achieve things that others can't...

You have to do things that others won't.

dvlmn666

lol, i hate barbell benching, always kills my shoulder. Heck all that stuff does no matter how careful I am on form. I have the same problem my buddy does, but luckily haven't pushed it to the point were there is no pain the next day.

and hey albob gimme a break that was when I first started, and I've only been at this for 2 yrs now. And serious about it for 1.

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

ALBOB

Give you a break? What do you people think I am, some kind of pornalasshole? Seriously, I only wish I knew as much as you two when I only had one or two years of lifting experience. You're doing great.

Rules? You mean we have RULES for that???

nikegurl

oh don't wish to do what i did....the wasted years!

i lifted for 3 years with crazy over the top dedication. i read everything. i trained with anyone and everyone who seemed to know more then me. i did a show and took home my trophy. did i mention how hugely incredibly over trained i was?

so i decided to take some time off.

turned into oh....about 7 YEARS off! can't go back but it still makes me mad to think about it. damn kids today - can't tell them a damn thing.

If you want to achieve things that others can't...

You have to do things that others won't.

dvlmn666

nah, was just razzin ya. Keep up the hard work dude. and of course keep pornalizing to your hearts content.

Thanks for the compliment, I've just decided I want to do more than just work on computers the rest of my life. so am taking the time to learn as much as I can about this.

dvlmn666

ng how old are you? Wow, 7 yrs off, right now I feel bad when I take a week off.

well being overtrained and still winning shows alot of determination. But this time just take it easy and the results will come back.

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

nikegurl

yep - i think i've learned at least.

i'm 31 now (sigh)

If you want to achieve things that others can't...

You have to do things that others won't.

dvlmn666

31 isn't old!!! You only have 3 yrs on me. Just for some reason I though you were like 26 or 27. So was like, dang she was that hardcore into it at 18.

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

ALBOB

*SIGH* Children. Mere children.

Rules? You mean we have RULES for that???

nikegurl

albob, you made my day!

dvlmn - keep thinking i'm 26 or 27!

If you want to achieve things that others can't...

You have to do things that others won't.

nikegurl

back last night. felt ok.

did 4 sets of wide grip pull downs
followed by 4 sets of T bar rows and
2 sets of hypers

something isn't right with my diet though. i've been feeling weak and sort of vaguely nauseous in the afternoons and at night. not sure if i need more food or if i just need to suck it up and deal with it.

If you want to achieve things that others can't...

You have to do things that others won't.

dvlmn666

what's your diet looking like right now? What times are you eating? But sounds like your just not eating at the right times possibly. I'll try to help.

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

nikegurl

MEAL 1 8:30
1/2 cup oatmeal (the old fashioned cook kind - no flavors etc)
1 Tbs. natural peanut butter
4 egg whites hard boiled and 2 yolks
1 tsp. mayo

(I've been doing this sort of deviled egg thing adding the mayo to the 2 yolks. Maybe I shouldn't be having mayo and pb ?)

MEAL 2 11:30
Labrada Lo Carb Lean Body MRP
here's the stats on one:
230 calories
2 grams fat
42 grams protein
12 grams carbs

MEAL 3 2:30
either grilled chicken breast or grilled turkey breast (4-5 oz)
1/2 a medium sized sweet potato/yam

MEAL 4 5:30
1 can tuna (water packed)
1 Tbs mayo

MEAL 5 8:45 or 9:00 (this is the after gym meal)
Protein shake with ice and banana
I know I probaby have to let that banana go. It's just so yummy.
The protein powder I use has 3 grams carbs in it. Is that ok?

I was going to do that 50/30/20 protein carb fat split but then started reading more on the lower carb higher fat stuff and to be honest - i think I'm making a mess and have to pick one and stick with it. But I have no idea which one!

Help? I'm ready to make any and all necessary changes to add some muscle and lose the fat.

Supplements: Multi Vitamin, Glutamine (just started last week) and Creatine Clear (just started Tuesday). Not sure if I should keep the Lean Body MRP or not. It does have 12 grams carbs even if it is "low carb". The convenience and protein is nice but I don't know if it's a good choice or not.

If you want to achieve things that others can't...

You have to do things that others won't.

dvlmn666

I think the reason your getting hungry and have no energy by the end of the day is because you eat the majority of your carbs way early in the day.

What time do you wake up and go to be usually? You might be able to try what I've been doing.

But your carb intake looks good, just may have to adjust when you eat it.

:

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

nikegurl

i'm up at 6:00 leave the house by 6:30
i'm so NOT a morning person so i do most everything i can the night before.

get to work just after 8:00

leave work at 5:30 home around 7:00
leave for the gym around 7:30 home around 9:00
bed around 11:00

i was worried 'bout carbs too late in the day. maybe i should move them later though for energy?

If you want to achieve things that others can't...

You have to do things that others won't.

dvlmn666

hmmm try this.

6:15-6:30 have a protein drink, maybe with some Flax Seed Oil (i didn't use to take it, but since I started it helps me not get so terribly hungry within the 3 hrs til the next time I eat)
9:30 have your meal #1
12:30 have your meal #3
4:00 have meal #4
7:00 have your MRP the extra carbs here will help you keep the NRG in the gym better. your meal #2
9:00 or when done with your workout, have your protein drink wiht the fruit. The fruit helps increase the supply of nutrient to your muscles for better recovery.
11:00 or right before bed, take another 1/2 serving of protein with half serving of flax oil.


this should keep your metabolism from slowin down so much over night, while helping to keep enough protein to keep your hard earned muscles.

I'm not an expert by any means, but give this a try and see how your energy levels are. Don't be so paranoid about the carbs. From the looks of it you are doing an awesome job with them, but don't forget going this low on carbs you will have to every 4th or 5th day have a higher carb day so your body doesn't adapt to the low carbs.

Your making progress. can't wait to see pix.

Let me know if your going to give this a try.

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

dvlmn666

ok, now I feel dumb lol, w8 knows so much more than me

but hey I'm learning

her answer under nutrition kicks a$$.

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

nikegurl

she knows so much. i thought i had it nailed - but not quite.

and i do think the timing is a big part of my trouble too. i like your schedule. makes sense.

now be honest - just how nasty is flax? (taste)

If you want to achieve things that others can't...

You have to do things that others won't.