Twin Peak

Your body is burning calories at a faster rate after cardio for a period of about 24 hours due to increased metabolism.

The "window of opportunity" lasts about 90 minutes. This is when your body can absorb carbs, protein and other nutrients at a better rate and utlizing more (and wasting less) than normal. The closer to your workout the better. I have never heard that consumption of food will hald the fat burning process. To the contrary, every time you eat your metabolism increases (thus the theory for the 5-6 meals per day).

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

jstar

Hi Lina,
So far, so good on the diet. I'll keep you posted of course I have been more carbs than I planned but it's still about half as many as I used to so I feel pretty good. In a few weeks I will probably take Twin's advice and do a day or two very low carbs if progress stalls at all.

Twin - That makes total sense to me! As always thanks

jstar

6/3/02

M1 = 1/2 cup oats, 2 scoops whey, 2 sl. ff cheese
M2 = grilled chicken, 1/2 mixed veggies, 1/4 cup oats
M3 = 6 small strawberries (**meant to have turkey also but when I opened it up at work it had gone bad..yuk.)
M4 = breadsticks, 2 sl. ff cheese

cardio - 45 minutes elliptical

M5 = 4 scoops whey, 1 tbl + 1 tsp PB (natural)
M6 = 1/2 cup lowfat cottage cheese

calories = 1397
c = 133.5 (39%)
p = 148.3 (42%)
f = 31.7 (21%)

I feel good on this diet, maybe 30/50/20 was too extreme for me for right now. I will stick to more of a 40/40/20 split until I need to get more strict.

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

6/4/02

M1 = 1/2 cup oats, 2 scoops whey, 2 sl. ff cheese
M2 = grilled chicken, 1/2 cup veggies, 1/4 cup oat
M3 = red delicious apple, 4 sl. ff cheese
M4 = 1/3 cup lf cottage cheese, 1 soy burger, breadsticks

off to do my chest/tri workout and cardio

tonight I will have a delicious strawberry protein shake with added peanutbutter...mmmm

edit:
Training: Chest/Tri (reps/weight) & Cardio

bench press (db): 15/40, 8/50, 8/50, 7/50
incline bp (db): 3 1/2/50, 9/40, 8/40
flyes (db): 10/30, 10/30, 10/30
tri pressdowns: 6 breakdown sets:
5/80+4/70+3/60
4/80+4/70+3/60
5/80+3/70+5/60
6/70+6/60
6/70+12/60
12/70+8/60

Cardio: 45 min pretty HARD on the elliptical, watching the Sox defeat Detroit!!!
Felt a little tired-ish though on the elliptical. Not the yawning kind of tired but my body felt a bit tired.

Got home and instead of the shake I had some cereal - Crispix and Whole Wheat Flakes. Not planned for but I don't feel too bad about having then.

cals: 1848
C: 266.5 (60%)
P: 138 (30%)
F: 20 (10%)

jstar

6/5/02

My pecs were sore today, a good sign though The chest flyes with the dumbbells always seem to do the trick. Today was back and bi's, and I went heavier than usual on both, lower reps too:

Wide-Grip Pulldowns
15/40
10/50
7/55
4/60

Bent-Over BB Rows
9/60
9/60
9/60
7/60

Narrow-Grip Chins
8/12 (setting)
8/12
8/12

DB Bicep Curls
15/12
5/15
7/15
6/15

DB Hammer Curls
12/10
5/12
6/12
4/12

Cardio= 45 min elliptical

Diet:

M1 = 1/2 cup oats, whey, 2 ff cheese
M2 = grill. chicken, 1/2 cp. veggies
M3 = 1 pita, 3 ff cheese
M4 = whey & 1 tbls. PB
M5 = (postwo) 2 cps. lf cott. ch., 2 breadsticks

cal: 1535
c: 128 (33%)
p: 187 (49%)
f: 31 (18%)

jstar

6/6/02

Today was a cardio-only day for me. It was cold and rainy, perfect day to find an excuse not to work out...but I did My motivation has been great this week, I don't know what's pushing me but I hope it doesn't stop...must be the journal, hmmm.

M1 & M2 = same as yesterday
M3 = precardio..protein only ff cheese and turkey
M4 = okay I should have done my cardio here but instead I was hungry and ate oatmeal, whey and a taco shell.

Cardio = 45 elliptical, was trying to talk myself out of it - I mean I am just going to burn the carbs I just ate right and no fat, whats the point??? But like I said earlier: No bitching allowed, so I just did it.
M5 = whey and PB shake (mmmm)

1540
c= 127 (33%)
p= 191 (50%)
f= 32.7 (17%)

6/7/02
I am at work, it's 4:30, Friday afternoon...almost time for the weekend. Jeez, I just realized today that I haven't had my higher calorie day yet so will have to make it tonight. I am just going to have a large turkey sub from D'Angelos..anyone know the calories in that? I know Subway has their nutritional info on their website but D's does not. oh well my guess is 600??? That will put me at about 1900-2000 for the day. Oh and I am planning to do 45 min on the elliptical tonight too.

It is a ghost town in here...that's it I am going home. Have an excellent night everybody

jstar

6/7/02

Ok today started out great:

45 cardio am
and later...shoulders, same workout as last time, heavier weights

nutrition was good until around 5 pm. I meant to only munch on some cereal...(nothing left to eat except sh*t, I was going food shopping the next day) but I had A LOT then went for the granola bars, some rolls, and then...cake terrible, terrible day probably 6000 cals

6/9/02
Needless to say I feel like complete sh*t today. I am so angry and disgusted w/myself I definitely have problems...

Okay I only have myself to blame for this, I mean jeez I should have stopped before I got all out of control like that. Well what can you do? I contemplated changing things around on this program but WTF it's my attitude and focus that needs to be improved...

So, also needless to say, my appetite is pretty much non-existent today so I will just post my workout:

5 min elliptical (warm up)
Legs:

He he, all that pent up anger at myself actual was quite useful today at the gym...personal bests in all my exercises:

front squats:
20/40 lbs
20/50 lbs
15/60 lbs
9 /70 lbs

leg press:
okay I put 90 on did like 3 reps and said to myself...you are pathetic..put on 50 more:
15/140
12/160
10/170

leg extensions:
12/40
6/50 + 4/40 (drop-sets)
6/50 + 3/40
6/50 + 4/40

Did not do calves - still sore and I had to do my cardio still - 45 more minutes

Tomorrow I shall be back to my normal self (let's hope so )

1xDeatHsHeaDx3

loL, ah, I see the img code...I was like, they have that smiley here???

Ron Paul 2008 for fucks sake people!
"It's only after you lose everything that you're free to do anything. --Tyler Durden (Fight Club)

jstar

6/10/02

Much better today
back on track and it feels so good:
M1 - 1/2 cp. oats, 2 whey, 2 ff cheese
M2 - chicken, peppers.. and um 2 packs of gum not that I'm addicted or anything..
M3 - 4 oz. turkey, 6 HUGE strawberries
M4 - 1 TBL PB, 1/2 cp. lf cottage cheese

going to so cardio in my basement in a minute.

I so want to do a figure comp but I think I am going to have to wait till next year, looks like there are none around locally. There all around May. Oh well, I guess for NPC its just a 2 piece round and then a one-piece round, no frikin' routine!! I can do that. he he he..maybe. Well see how good it goes.

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

sawheet

J star you make me want to run to the store and get some strawberries!!

Climb high, climb far; your goal the sky, your aim, the stars

lina

Hey, I would love to go see one... maybe we can catch one together? I have been keeping track of them too around here (MA, RI) and haven't had the chance to go yet. Dunno if competing is in my future but would love to watch one for the inspiration!

jstar

Hey Sawheet, you should get some strawberries, they're in season now and real good!!!

Lina, I was going to ask you if you compete and where the shows are...I have been searching the net but I can't find anything coming up. I have never seen one either but would like to go. Let me know if you find any, I will keep looking too

jstar

6/10/02...continued:

Did my cardio (45 min) and after had:
1/4 cp. peanuts, 2% milk (1/4 cp)
then ff cheese, pita bread

total:
1678
c: 138 (33%)
p: 171.5 (41%)
f: 52 (28%)

6/11/02

a little hungrier, got up early to eat:
pita bread, 1 sl. cin raisin bread
brkfast: 1/2 oats, 2 whey
lunch: chicken, veggies
snack: strawberries, 4 oz. turkey
snack: 1/2 cp. lf cottage cheese, 1 tbl. PB

Workout:
Chest/Tri/ 45 cardio

incline bench press:
15/40
5/50
6/50
5/50

bench press:
8/50
8/50
4/50

flyes:
12/30
8/40
7/40 + 4/30

tricep pressdown:
15/70
8/80 + 5/70
1/90 + 3/80 + 5/70

lying tricep extension (db):
7/10 (plus 1 assist)
6/10 (plus 2 assist)
5/10 (plus 3 assist)

postwo: cereal (wheat flakes, kashi, pita, ff cheese

total:
1803
C: 242.5 (54%)
P: 145.5 (32%)
F: 30 (15%)

lina

Let me know if you decide to compete so I can come cheer you on!!!!

The only site that I know of is this so far:
http://www.nabfusa.com/2001/default2.cfm

They seem to mostly have shows in RI and sometimes in MA. They had quite a few in MA during the spring so maybe that's a good goal for you to shoot for...next spring!!!!