** Summer Sizzle **

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  1. #1
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    ** Summer Sizzle **

    My 8 week program to Summer Sizzle!

    I completed a BFL 12 week program last year in November 2001 and have moved on to more intense bb. Recently I have started some Beverly Intl supplements and now will do a full 8 week program on their supplements and exercise program. My problem is sticking to the nutrition, since I'm a SAHM, I am continuously faced with the junk food or snacks my kids eat. I am also a carb-o-holic and choc-o-holic....So hopefully a journal will keep me on track and accountable....

    Stats: 5'2"
    Weight: 113 lbs
    BF: 17-16%
    Goal: 8 weeks to Summer Sizzle! BF 12-14%, some more muscle would be nice!
    Age: 37 years, 38 in June
    Personal: Married to "Armand Assante" look-a-like with 2 kids, ds 6 yrs, dd 4 yrs

    Beverly Part I

    Nutrition:
    Meal #1
    1 whole egg + 3 egg whites
    3 oz. chicken or turkey breast
    1/3 cup oatmeal - before cooking

    Meal #2
    Protein Drink: 2 Scoops Ultra Size and 12-oz water
    or
    Whole Food Option: 5 oz chicken or turkey breast, 5 strawberries

    Meal #3
    5 oz. chicken (before cooking)
    4 oz. sweet potato or 1/2 cup cooked brown rice or beans
    1 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing

    Meal #4
    (Same as meal #2)

    Meal #5
    5 oz. 93% lean beef, chicken, turkey, fish and once or twice weekly lean sirloin steak
    1-2 cups vegetables
    2 tsp Flax Oil

    Suggested Supplement Program:

    Vitamins: Ms. Power Pak – 1 with meal #1
    Lean Mass Support:
    Ultra 40 – 3 with each meal
    Mass Aminos – 3 with each meal
    Fat Mobilization / Utilization: Lean Out - 2 capsules 20 to 30 min. before each meal

    Training Recovery:
    (BASIC) Advanced Antioxidant Formula - 2 tablets after training
    (STEPPED UP) Add: L-Glutamine – 5 grams (1 tsp) before and after training

    Workout:

    Body Part Sets / Reps

    Day 1: Chest / Triceps / HIIT 30 min
    1. Bench Press (pyramid)* 3 x 12 / 10 / 8 / 5 – 7
    2. Incline DB Press (double progressive)** 3 sets x 6 – 8 reps constant wt
    3. DB Flyes** 3 x 8 – 12 reps
    4. DB Pullovers** 3 x 8 – 12 reps
    5. Close Grip Bench Press* (pyramid) 3 x 12 / 10 / 8 / 5 – 7
    6/7 Super Set – Triceps Pushdown** and Dips** 3 x 6 – 12 reps


    Day 2: Back / Abs / mod Cardio 30 min
    1. Chins** 3 sets up to 12 reps
    2. Dead Lifts or with compound Shrugs 3 sets 10 reps
    3. Bent Rows* or T-Bar Row* 3 sets pyramid 12 / 10 / 8 / 6-8
    4. Reverse Grip Front Pulldowns/1 Arm DB Row** 3 x 8 – 12
    5. Straight Arm Pullovers** 3 x 10 – 12
    6. 10 min Abs

    Day 3: Legs / Calves / Abs
    1. Squat* 4 sets x 12 / 10 / 8 / 6 / 4-6 reps
    2. Leg Press** or Hack Squat** 3 x 10 – 16 reps
    3. Leg Extension** 3 x 12 – 15 reps
    4. Leg Curls** 3 sets x 10 – 12 reps SS# 4 and 5
    5. Lunge or Straight Leg Dead Lift** 3 sets x 10 – 12 reps
    6. Seated Calf Raise** 4 x 10 – 12 reps SS #6 and 7
    7. Free Standing (no weight) Calf Raises 4 x 25 – 50 reps

    Day 4: Shoulder / HIIT 30 min
    1. Military Press* 3 sets x 12 / 10 / 8 / 6 – 8 reps
    2. DB or Machine Laterals** (Tempo 4-2-1) 3 x 8 – 12 reps
    3. DB or Cable Bent Laterals** 3 x 8 – 12 reps
    4. Front Raises ( Tempo 4-2-1) 3 x 8 – 12 reps
    5. Upright rows 3 x 8 – 12 reps
    6. Rotary Cuff Exercises 3 x 8-12 reps

    Day 5: Biceps/ Abs / Calves / Cardio 30 min
    1. Barbell Curl* 3 x 12 / 10 / 8 / 6 – 8
    2. Incline DB Curl** 3 x 8 – 10
    3. Machine Curl or Preacher Curl** 2 x 8 – 12
    Lying leg Raises 3 x 10
    Crunches 3 x 10
    Knee ins 3 x 10
    V-ups 3 x 10
    1. Light Calf Raises** or Donkeys** 3 x 15 –20 reps

    Beverly Diet Part II (6/6/2002 added):http://www.ironmagazineforums.com/sh...0&pagenumber=6

    Misc. Pics:
    1. Back: http://www.ironmagazineforums.com/sh...0&pagenumber=3

    2. Face :http://www.ironmagazineforums.com/sh...856#post103856

    3. Progress Report (8 wks):http://www.ironmagazineforums.com/sh...097#post119097

    4. Progress Pics (8 wks):
    http://www.ironmagazineforums.com/sh...472#post119472

    Last edited by lina; 12-08-2002 at 10:01 PM.

  2. #2
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    Welcome aboard!!! Let us know if we can help!
    ~Ann
    We must teach our children to dream with their eyes open.
    -Harry Edwards

  3. #3
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    Thanx butterfly!

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    Welcome Lina!!!! Looks like you really know what your doing!! Its smart to keep a journal..helps ya keep tract and you can get our positive feedbacks too!!
    GOOD LUCK with your goal!!
    I Believe in the Impossible!!!

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    Yummi to an Armand Assante look alike. Mmm mmm.

    As for kids treats and stuff. They don't need em. Get em outta da house. I make all my own muffins and breads. The kids get treat night every Friday night. If they really want (or deserve) one during the week, I can run to the store to get something quick. But no crap in the house or I will get into it. It also keeps their minds, bodies and teeth much healthier. Grapes and bananas and homemade berry muffins and whole grain breads and cut up veggies with homemade dip and cottage cheese and yogourt and sunflower seeds and peanuts in the shell and and and... LOL are so much better. They will get used to it, they don't have a choice

    Your diet looks very good. You'll be amazing in 8 weeks at this rate!
    A chic on the move.

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    Welcome lina!! Seems like you have a good plan! That's half the work!! Looking really good already!! Good luck, we'll all be here for you!

  7. #7
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    Thanx for the welcome Princess, CLP, NikeGirl!!!

    It's true CLP about the junk. I try to give 'm healthy food except when I pick 'm up from school I give them something not so healthy, that they like. I like your ideas of these healthy snacks...I will try them. You're right that they will eat them if there is no choice.

  8. #8
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    Looking awesome

    Welcome to the board. Your workout routine looks great. Another beautiful woman here at the board!! SWEET!! Keeps getting better and better....

  9. #9
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    Thanx Rock!

  10. #10
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    Tuesday Apr 30

    Sleep: Got a full 9 hours sleep last night and could have slept some more!

    Workout: Back/Cardio/Abs today. Did my Chin-ups today again and it felt good! Had a 30 min moderate/HIIT kinda cardio on the elliptical and on to abs. In and Out of the gym in 1 hour and 45 min.

    Weight/Supps: 113 lbs. My weight is down 3 lbs in one day (!!!!) and I must admit I missed one meal yesterday cauz I fell asleep in my dd's bed while I was reading to her at 8 pm!!! So hopefully I didn't loose muscle because of that but I also just started on the full blown Beverly Int'l supplements of which one is called "Lean Out". It increases the utilization of stored fats for energy, sparing glycogen and amino acids. It shifts fuel source towards fat and spares the amino acids/glycogen for muscle building/repair. If you want to improve muscle-to-fat ratio they say. I haven't been drinking more water than usual so that rules out water flushing from increased water intake.

    Back / Abs / mod Cardio 30 min
    1. Chins** 3 sets up to 12 reps - 70lbs assist
    2. Dead Lifts or with compound Shrugs 3 sets 10 reps x 25 lbs db
    3. Bent Rows* or T-Bar Row* 3 sets pyramid 12 / 10 / 8 / 6-8 x (10+bar/15+bar/20+bar/25+bar)
    4. Reverse Grip Front Pulldowns/1 Arm DB Row** 3 x 10 - 60lbs
    5. Straight Arm Pullovers** 3 x 10 - 20 lbs
    6. 10 min Abs
    7. 30 min elliptical

    Nutrition:
    Meal #1
    Protein Drink: 2 Scoops Ultra Size and 12-oz water, 1 scoop instant coffee

    Meal #2
    5 oz. chicken (before cooking)
    4 oz. sweet potato or 1/2 cup cooked brown rice or beans
    1 cup sugar snap peas

    Meal #3
    1 whole egg + 3 egg whites
    3 oz. chicken
    1/2 cup potato

    Meal #4
    5 oz. chicken
    2 cups lettuce
    1/2 ear corn
    2 tsp Udo's oil

    Meal #5
    Protein Drink: 2 Scoops Ultra Size and 12-oz water

    cals:1509
    fat: 53g (32%)
    carbs: 87g (20%)
    protein: 180g (48%)

  11. #11
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    Hello!...you look awesome

    btw...what is your handle @ ABC?

  12. #12
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    I am lina there too, but I just lurked . That board is too big and I felt overwhelmed there but I have a lot of friends that go there.

    Hey, thanks coming from a pro I feel honored!

  13. #13
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    Wednesday May 1, 2002

    It's May! Yay! Hooray! Summer is on its way!

    Weight:
    Down another 1/2 pound today to 112.5 lbs. :o What's up with that? My diet is 1500 cals which is plenty, but currently the numbers on fitday come out 50/20/30 prot/carb/fat. It was about 90 g carb yesterday maybe more. I had to squeeze in my last meal - Ultra Size Protein shake that has quite a bit of fat in it. Boy, could I feel my upset tummy this morning... I think also because I had 2 tbs Udo's the meal before, so all that fat takes getting used to..

    Bodyfat: Took measurements today and was 17.5% using tapemeasure and calipers according to http://www.linear-software.com/online.html

    Sleep:
    10pm-5am, so 7 hours. Watched "Frontierland" last night on PBS. Quite interesting how they used to live in the 1800s....uggh....you only can take baths once a week in the icy cold river? Brrrr...thank God for modern day conveniences! Went to bed after that.

    Workout:
    Leg/Calves today. No cardio. I could feel my leg quivering on my way home in the car. Every time I pushed the gas pedal, I felt it! My weights are wimpy but I haven't been working legs with the machines at all so I have alot of catching up to do.

    Day 3: Legs / Calves / Abs
    1. Squat* 4 sets x 12 / 10 / 8 / 6 reps - (bar + 40/50/60/70 lbs)
    2. Leg Press** 3 x 10 reps - 180 lbs/180/190
    3. Leg Extension** 3 x 12 reps - 50/50/60
    4. Leg Curls** 3 sets x 10 reps - 50/50/50
    5. Lunge 2 sets x 10 reps - 15/25lbs then Smith 1set x 10rep x (70lbs+bar)
    6. Seated Calf Raise** 4 x 10 reps x 70 lbs (SS #6 and 7 )
    7. Free Standing (no weight) Calf Raises 4 x 25 reps
    8. 3 sets of crunches

    Nutrition:

    Meal #1 (post workout)
    Protein Drink: 2 Scoops Ultra Size and 12-oz water, 1 scoop instant coffee, Splenda
    creatine, glutamine, Ms Power Pak, thyroid pills

    Meal #2
    Ultra Size Pancakes(with sf syrup)
    1 whole egg + 3 egg whites
    1 scoop Ultra Size Protein Powder
    1/3 cup oatmeal
    2 tbs sf syrup
    supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

    Meal #3
    1 cup broccoli
    5 oz. chicken
    4 oz. sweet potato
    supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino


    Meal #4
    Protein Drink: 2 Scoops Ultra Size and 12-oz water, 1 scoop instant coffee, Splenda
    supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino


    Meal #5
    5 oz. salmon
    1 cup sugar snap peas
    1 tbs Udo's oil
    supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino


    cals:1399
    fat: 48g (32%)
    carbs: 86g (20%)
    protein: 161g (48%) - protein pills not included in this
    Last edited by lina; 05-01-2002 at 07:25 AM.

  14. #14
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    Your cals are too low!!!!!

    Just my opinion butt you should add a tbsp flax to meals 1 & 4....this will bring your cals up by around 200....minimum! Why are they so low?

  15. #15
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    Hmmm... The Ultra Size shake has 240 cals, 8g fat, 10 g carb, 34 g protein. I don't have flax only but Udo's. 1 Tbs has 135 cals, 14g fat. So if I add it to my shakes that will make 22 g fat in meal 1 and 4. Is that too much fat?

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