100%

[Jodi]

Meal 1
1.5 Protein Powder (34.5 P, 2 C)
2 tsp peanut butter (5 F, 2 C, 3 P)
2 fish oil caps (2 F)

Meal 2
½ cup Oats (27 C, 5 P, 3 F)
4 egg whites (14 P, 1 C, 0 F)
1 whole egg (6 P, 5 F, 1 C)
2 tsp peanut butter (5 F, 2 C, 3 P)
½ large ruby red grapefruit (13 C, 1 P)

Meal 3
3oz tuna (22 P, 1 F)
Broccoli- 1/2 cup steamed (2 C)
4.5 oz Sweet Potato (32 C, 2 P)
8 olives (5 F, 2 C)
2 Tbs fat free dressing (2 C)

Meal 4
3.5 oz chicken (24.5 P, 3 F)
Broccoli- 1/2 cup steamed (2 C)
1 oz avocado (5.5 F, 3 C)
4.5 oz sweet potato (32 C, 2 P)

Meal 5
4 oz ??? beef shoulder cut (31 P, 2 F)
½ large grapefruit (13 C, 1 P)
2 fish oil caps (2 F)

Meal 6
1 scoop Protein Powder (23 P)
2 fish oil caps (2 F)

TOTALS
Protein ??? 175g ??? 698 cals
Carbs ??? 135g ??? 489 cals
Fat ??? 40g - 361 cal
CALORIES ??? 1615 cals

I train between meals 5 & 6. I still have fat to drop (but it's progressing) Current weight is 151.

I know you have 2 goals in mind. 1. To drop bodyfat and 2. to gain muscle. I do know that #1 is your current priority. So here's what I think.

Meals look fantastic. Because fat loss is your primary goal I think you may be wise going no PWO carbs because PWO is your last meal of the day. I'm not saying this is the appropriate answer but I know we've done the carb thing late at night with you before and it didn't go over well. So I think moving the PB from meal 1 or 2 and add it to meal 6 would be your better choice. This would be ending the day with protein and fat.

Once you are more comfortable with your fat loss, then I think it would be time to move carbs around and it to meal 6 making LBM gains your new goal and fat loss your secondary.

This is just what I think but you should do what you feel is best to meet your goals and keep you sticking to the plan.

 

[nikegurl]

Thanks Jodi. I'm "on one"now. I AM sticking to the plan. This weekend while the neighbors scarfed down chips and dip and Malibu and burgers and cheesecake I toted my chicken breast, broccoli and sweet potato out to the pool area and ate 'em with a smile.

Nothing motivates me like seeing some progress. Now that I see some - I'm after more.

PB in postworkout shake is lovely with me.

 

[Novo]

Hey stranger!

Really good to catch up on this, and see how well things are going for you - I'm so pleased (not to mention the fact I have my eye on some of these meal plans, ta muchly for that ...)

 

[nikegurl]

Yeah!!!! Novo is here! Really good to "see" you.

Things are going well for me with my eating and the gym. Hopefully my knee will be better next week. It doesn't hurt TOO much but it still isn't right. I'm crossing my fingers (but will go to the doctor next week if it's still bothering me)

I like me meals. I miss cottage cheese a little but I have other yummy stuff to keep my busy. I think I'll start having cottage cheese once a week. I like the idea of having things like cottage cheese and trioplex bars on my "cheat" day. I will look forward to them and enjoy them and I won't feel bad (or sick to my stomach) afterwards. I can't rule out a slice of pizza somewhere down the line - but not anytime soon.

 

[nikegurl]

still in "shock" week.

BACK

1st superset: Pullovers/WG Pulldowns

35x10 + 100x10
35x10 + 100x10

2nd superset: Stiff Arm Pulldown (more of a pushdown actually)/RG Bent Rows

40x10 + 75x7
50x8 + 75x6 i was weak on the rows...must be the pace and supersetting.

Dropset - CG Pulley Row

100x8 + 70x8


BICEPS
Superset #1 EZ Bar Curls/Alt DB Curls

50x10 + 6x25

those 25lb dbs felt heavy as hell right after the EZ bar curls

Superset #2 Preacher Curls + Reverse Curls
45x8 + 30x8

Dropset - single arm cable curls

30x8 + 20x8

 

[nikegurl]

I'm looking forward to power week. That's my favorite.

 

[Monolith]

I'm looking forward to power week. That's my favorite.

Yeah, when i was doing P/RR/S that was always my favorite week too.

 

[Novo]

I like me meals. I miss cottage cheese a little but I have other yummy stuff to keep my busy. I think I'll start having cottage cheese once a week. I like the idea of having things like cottage cheese and trioplex bars on my "cheat" day. I will look forward to them and enjoy them and I won't feel bad (or sick to my stomach) afterwards. I can't rule out a slice of pizza somewhere down the line - but not anytime soon.

Ah, interesting - this means I need to ask a question about something I've never yet understood

What's the deal with cottage cheese? I know that everyone drops it pre-comp (though I don't really understand the dairy issue - bloating in some way?!), but why is it excluded from your plan too chicky? I'm asking 'cos I love the stuff - it forms a pretty big part of my diet (I have found a great, high protein, almost carb free source), and if it's sabotaging me in some way ... better I should know! (and yes, quite possibly then choose to eat it anyway )

Sorry - but this journal is all about ME and my questions, right?? I'm just leeching off your knowledge, cheeky wench that I am. But in return, how's about I play the role of Mom for a sec here ... DO take care of that knee, and not just ignore it in the hope it will go away. Which I know you know already

 

[nikegurl]

I actually agree with you Novo. If I came up with the plan entirely on my own I'd have left the cottage cheese in there. I think it needs to be cut precontest - but only near the end in the final weeks (which I'm not)

But I promised myself to stick with the plan the nutritionist came up with and not fiddle with it too soon. (basically I'm not eating it b/c he didn't say to )

I suspect when I rework my plan the cottage cheese will be back.

 

[Monolith]

 

[nikegurl]

i had a good workout friday night.

this week's diet cheat was a little more of a cheat than last week...i had an ice cream parfait/little sundae. it was good and i promptly had a stomachache.

7/30 workout

SHOULDERS
Superset #1 Seated Side Laterals + Hammer Mach. Press

10x10 + 50x10
12x10 + 50x9

Superset #2 Reverse Pec Deck & WG Upright Rows

60x8 + 50x8
60x8 + 50x8

Dropset (2 drops) DB Front Raises
12x8 + 8x8 + 5x8

TRICEPS
Superset #1 Pushdowns + CG Bench w/DBs
80x10 + 30x8
85x6 + 30x6

Superset #2 RG 1 Arm Pushdowns/Overhead DB Ext.
30x8 + 36x6
30x6 + 30x6

Dropset - seated dip machine
90x8 + 60x8

I'm glad shock week is over. Now it's back to power week tonight.

 

[Saturday Fever]

I've lowered my rates for squat lessons. Free (not including travel) and you can't get mad when I'm spotting and I "accidentally" check out your glutes.

 

[nikegurl]

thanks Saturday. Something's up with my knee (NOT a squat related injury I might add) so when it's good to go...I may have to take you up on at least most of your offer.

 

[Saturday Fever]

You mean you'll pay travel expenses for me to come check out your glutes and I don't even have to help you squat? Damn, good deal.

 

[Monolith]

Hey Nike... since you like Power week so much, why not stagger the bodyparts? i.e. week 1 is power chest, rr legs, shock back? That way you'd have power something every week.

 

[nikegurl]

Last night:

CHEST
Flat DB Press
45 x 7
45 x 6
45 x 6

Incline Machine
90 x 6
90 x 6
75 x 7 - I couldn't budge the 90 to start my last set

DB Pullover
40 x 6
40 x 6
40 x 6


I was a dumbass today I missed not 1 but 2 meals this morning

 

[Saturday Fever]

Once you get back on track, double up your dosage of dinner and you'll be fine.

 

[nikegurl]

thanks Saturday.

it was a really dumb thing to do. i didn't want to eat so i didn't. i know better. (not even an "actual" excuse)

my knee is feeling a bit better. no pain yesterday or today - just a little "odd" feeling still. i think i'm going to do my leg workout tonight but take it really easy and see how it goes...i'm half scared to find out

 

[nikegurl]

my knee was ok!

SQUAT
105 x 6
110 x 6
110 x 6 up 5 lbs from last week. i think i can go heavier. i've said it before. the bar feels heavy. 95 feels heavy. 110 feels heavy. it all feels heavy.

LEG PRESS
230 x 6
230 x 6
230 x 6

SINGLE LEG EXT (Hammer Machine)
35 x 6
35 x 6 - had to help it a bit on the last rep but I feel these more on the negative portion anyway.

LYING LEG CURL
70 x 8
80 x 6
80 x 5

SLDL
115 x 6
115 x 6
115 x 6

I've never been so happy to train legs in my life. I am SO relieved that my knee seems to be ok now. I didn't have a good feeling about it at all. phew.

more good news. my waist is down 1 1/2". finally scale is only down 3.5 lbs but i'm cool with that since my waist is smaller and what i see in the mirror is a lot more acceptable now.

 

[Saturday Fever]

If the bar feels heavy r\right out of the rack, it means your abs and hip flexors are weakpoints. Reread my squatting article for fixing it.

 

[nikegurl]

your article has helped me a lot. the sitting back thing has been awesome.

the bar doesn't actually feel heavy - i was going a little overboard with that one. to be totally honest - i think fear is a huge limiting factor for me with squats. it's the only exercise that scares me. (it didn't use to) everything else i'm more than willing to find out just how heavy i can go and i sort of say "screw it" if i fail. squats freak me out. (sad to say)

but i'm doing them - and that's progress. maybe NEXT time i'll say "screw it", get stuck at the bottom and put this bs behind me.

 

[Jodi]

SQUAT
105 x 6
110 x 6
110 x 6 up 5 lbs from last week. i think i can go heavier. i've said it before. the bar feels heavy. 95 feels heavy. 110 feels heavy. it all feels heavy.

Nice job! Your squats are really increasing!

more good news. my waist is down 1 1/2". finally scale is only down 3.5 lbs but i'm cool with that since my waist is smaller and what i see in the mirror is a lot more acceptable now.

You are using the Absolved now aren't you?

 

[nikegurl]

Nice job! Your squats are really increasing!



You are using the Absolved now aren't you?

the squats are a vicious circle. i tend to like the stuff i'm good at (who doesn't?) so since i suck at squats - i hate them...and since i hate them...well, nevermind. i just hate them.

ummm...you're gonna yell. i meant to start using the absolved again last week - but this morning when i measured was the first time i actually applied it. i'm pretty sure you have to use it for it to work. but i'm gonna apply it faithfully am and pm now. promise. lipo too.

 

[Jodi]

Why would I yell? That's great that your waist went down that much without the Absolved. Hopefully the absolved and lipo will speed up progress

 

[nikegurl]

the thing that would MOST speed up my progress would be if we could somehow replicate your legs and give me the extra set.

 

[Jodi]

You might not want them right now.........I fried them at the gym and I can't walk. It's been 5 days too

 

[nikegurl]

what's this about you frying bodyparts at the gym....are you "allowed"?

 

[Jodi]

I really didn't mean to. It was an accident. I lowered my weight ALOT with my squats and did high reps, not even to failure. I think the shock of the high reps did it. I haven't been able to run or bike for 4 days now

 

[nikegurl]

ummmhmmmm.....i'll still take 'em anyway pain and all. (and behave yourself- no more accidental frying incidents )

 

[PreMier]

Workouts are lookin good Hilary All your weights are improving nicely.