Built

Do you like fish at all? Basa, catfish, halibut...? Canned tuna? How about beef - sirloin steak, ground beef... Will you eat cottage cheese?

How about fats - do you like butter, avocados, olive oil, natural peanut butter?

What are your thoughts on green beans, broccoli, eggplant, peppers, berries?

jhawkin1

It's amazing, 11 different moves, different planes, it works.

Built

I do weighted crunches.

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3x8 once or twice a week, on a bosu ball. With a 75-lb dumbbell on my chest. That and heavy free-weights and a good diet gives you abs.

jhawkin1

I need to start mixing olive oil with vinegar for my salad dressing, broccoli big fan of, berries, natural peanut butter- i think i go overboard with i like it so much. I LOVE SALMON!

jhawkin1

can you explain ab exercise more in detail so i can get started tomorrow? I need some size on my core, more muscle burns more fat

Built

What about the other things I mentioned? Any of them foods you won't eat?

Built

You're dieting. You won't gain any muscle.

jhawkin1

Oh yeah, just maintaining huh. I need to get rid of these nasty stuff- I mean the cinnamon covered almonds is a happy alternative to eating a large blizzard from Dairy Queen, so I mean I am cutting out complete shit, but as I get better I will be able to cut out sugar (processed) and stick with fruits, veggies, and "clean" foods

Built

Can I trouble you answer my other question -- anything on my list of suggestions that you won't eat?

jhawkin1

Sorry for such a late response...don't like: canned tuna, cottage cheese, red meat, avocados, green beans, eggplant, and peppers( unless grilled).

Built

Okay, well my husband eats five eggs scrambled in butter with cheese for breakfast and he doesn't need to eat again until noon. Could something like that work for you? Do you like hardboiled eggs? Those are easy to pack.

What time do you train and what is your basic schedule for the day? What calories are you running?

Have you tried eating cottage cheese WITH stuff, like fruit for example, or tomatoes? You don't like any raw nuts?

jhawkin1

What time is your husband's breakfast? I need to incorporate something like that because my teaching schedule goes like this:
1st period: 7:38-8:25 OFF
2nd period: 8:28-9:08
3rd period: 9:11-9:51
4th period: 9:54-10:35
5th: 10:38-11:19
6th: 11:22-12:03 LUNCH
7th: 12:06- 12:47
8th: 12:50- 1:30
9th: 1:33-2:15 OFF

I would probably train around 3:30 to 5:30, or anywhere around there after school/practice.

Calories: 150g protein, 75g fat, carbs: less than 100g usually
Total Calories for maintenance is 2,500.
Cut 2,000 calories or so.

I could eat raw almonds, any other nuts that are good raw?

Cottage cheese is just not my thing, tried it with all berries including strawberries. I can do milk though which would slow down digestion a little compared to water mixed with whey protein.

Let me know what you think.

jhawkin1

Oh and now I have lost about 4 pounds...down to 148 pounds.

jhawkin1

8/16/08 workout
Vertical push/press week 1:

1. Chin ups 5x5: 10, 15, 17&1/2, 20, 22&1/2

2. Lat. pull downs (close grip) 3x8: 135, 140, 145

3. Standing Barbell Press 5x5: 75, 85, 95, 105, 110

4. Standing Arnold Press 3x8: 30, 35, 40

5. Bent over lat. raises 3x8: 15, 20, 20

6. Seated calf raises 3x20: 190, 200, 210

Built

Hubby eats at 7:30.

I see your pain with regard to your schedule. Okay, you find protein and fat more satiating. I'll share what MY magical meal is, you might not like it but might be willing to try it: half a tin of tuna (salmon works too), half an avocado and a cup of cottage cheese. I know, it sounds weird but it's really lovely together.

If this doesn't suit, try the scrambled eggs with cheese. I know it's a big hit of calories all at once, but it is VERY satiating. Perhaps just do three scrambled whole eggs (and a few extra whites if you like, veggies if you like) and some cheese, and pack two hardboiled eggs to wolf down between 3rd and 4th periods. A baggie with an ounce of any kind of raw nut could sit in your pocket. Also, if you're not taking fish oil already, start: I suggest 10g a day for 3g combined EPA/DHA. This is why.

If you're fighting appetite, knock back a few fish oil caps, a hard boiled egg and a few almonds. I'll wager that after a substantial breakfast, you'll get at least another hour or two out of that.

Lunch for me is a big salad with half a head of Romaine, a chicken breast, half an avocado (if you can learn to love these they're very satiating, if not get in some more raw nuts of any kind or nut butter somewhere), homemade olive oil dressing, some cottage cheese and some berries, possibly a few raw walnuts. You could sub in plain unsweetened yogurt - let it sit in a sieve in your fridge overnight so it gets thick - more protein. Stir in a little splenda and a drop of vanilla, some thawed frozen unsweetened berries and it's a nice protein-packed dessert.

Right after your last class, if this were me I'd have more fruit, cottage cheese, a few nuts or a bit of avocado and something with some starch - a protein waffle or some rice cakes (I have a problem with wheat and try not to eat it often, makes me hungry). I've been known to do the protein waffle with natural peanut butter and a dab of honey, and a few spoonsfull of cottage cheese. You could have something as simple as half a bagel or some other bread made into a sandwich with any type of meat and a little bit of fat - just a light mixed meal. If you mess up on the time and you eat closer to the workout, have a piece of fruit and a shake.

Post workout, you could have another shake if you like - personally, I prefer solid food, sweet potato and chicken or something low in fat but with a nice little whack of carb and some protein.

I go back to "protein and fat" land after that, so for me I might have a bit of steak and some steamed broccoli with butter.

Do any of these ideas help you?

Built

PS how did the workout feel?

jhawkin1

These are some outstanding ideas! I might just try to have that omlet with a few more egg whites and cheese. What would be a tasty veggie for breakfast? One thing I need to try and like is avocado and cottage cheese! I love having nuts as my main fats, along with the olive oil salad dressing (great idea btw!). I am a big fan of shakes for my post work outs because they are so tasty, but after that about 2 to 2 and a half hours a chicken breast with some veggies always hits the spot, and then for dinner I could try to go with some sort of fish (salmon you mentioned is one of my personal favorites).

I really have been off and on with fish oil, and I need stick with it for the long hall as well as not binging in general. I think with your help, I can really accomplish that, so thank you!

How much natural peanut butter is ideal in one sitting? I might try to incorporate this with my snack before I go to be with a protein shake. It's so good though, that I just like to eat it plain (really dry but tasty!).

jhawkin1

This is one of my personal favorite workouts, just because of the fact that I love chin ups! I was so mad, I wanted to do a 6th set because I lost track of how many sets I did! I obviously write all my weights down but failed to count, so I was really looking forward to getting my 25 lbs 5x. There's always next week! Everything went well though overall. When I get home I will check to see whats the next workout for tomorrow!

Built

Natural peanut butter is dry? Really? Mine's lovely and oily - Adam's crunchy, salted. Try it on a chunk of Fuji apple; to DIE for!

What do you mean by this question - it makes no sense to me:
"How much natural peanut butter is ideal in one sitting?"

jhawkin1

Sorry, I meant one meal before bed. Mine is def. oily- get it from Trader Joes, not so bad, but great idea with the apple. I will def. try that!

Built

I still don't understand the question. Could I trouble you to re-state?

jhawkin1

before bed, how much nat. peanut butter would be ideal? 1 tablespoon?

I am throwing a party...what is your take on moderate alcohol consumption?

Built

I don't understand what an "ideal" amount of peanut butter could be I guess.

The question doesn't make sense.

I don't really drink. You might find you can, but it may interfere with your physique goals.

jhawkin1

Update: I had a little fall out yesterday and tonight with the diet, but I am back on the bandwagon starting tomorrow! I am currently working on my next workout for tomorrow which is Hip/Hamstring dominant legs. and..here..we...GO!

jhawkin1

Hip/Hamstring Dominant workout set for 8/18/08

1. Romanian Deadlift 5x5

2. Good Mornings 3x8

3. Leg Extensions 3x20

4. Close grip bench press 5x5

5. Weighted Dips 3x8

Built

Hey - these are coming along!

What weights do you use for these movements - and how do you feel about trying high-rep front squats OR walking lunges instead of leg extensions for next time?

jhawkin1

This workout is for this morning, I will be posting the results here probably within the next 3-4 hours.

Walking lunges is a great idea, but at my gym it will be hard to find space to do them.

jhawkin1

Hip/Hamstring 8/18: week 1

1. Romanian Deadlift 5x5
75, 85, 95, 105, 115

2. Good Morning 3x8
95, 105 (felt like I broke form), 105

3. Leg Extensions (single leg) 3x20
40, 40, 40

4. Close grip bench press 5x5
115, 125, 135, 145 (4x), 125

5. Weighted Dips
25, 30, 35

jhawkin1

Workout for tomorrow morning: Horizontal Push Pull Week2

1. Bent over barbell rows: 5x5

2. 1 arm dumbbell rows: 3x8

3. Flat barbell bench: 5x5

4. Low incline DB bench: 3x8

5. Lower back extensions: 4x12

Built

Lower back extensions? Why?

I don't recommend that one for this workout. Try calves and or abs.