they the BEST!!!are you friggin kidding me
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136 days and counting down for Vegas!!!
- Thread starter sara
- Start date
04.02.07
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Meal 2
~ 6 oz. Round Eye Steak
Meal 3
Protein Shake
PB
Meal 4
Chicken Salad
Eggs
Ranch
--------------------------------------------------------------------
Arms
X 3 BB Curls (8-10) reps
X 3 DB Curls (8-10) reps
X 3 Cable Curls (8-10) reps
X 3 Cable Pushdowns (8-10) reps
X 3 Triceps Extensions (8-10) reps
X 3 1 Arm Skull Crusher (8-10) reps
Cardio: 30 minutes treadmill
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Meal 2
~ 6 oz. Round Eye Steak
Meal 3
Protein Shake
PB
Meal 4
Chicken Salad
Eggs
Ranch
--------------------------------------------------------------------
Arms
X 3 BB Curls (8-10) reps
X 3 DB Curls (8-10) reps
X 3 Cable Curls (8-10) reps
X 3 Cable Pushdowns (8-10) reps
X 3 Triceps Extensions (8-10) reps
X 3 1 Arm Skull Crusher (8-10) reps
Cardio: 30 minutes treadmill
04.03.07
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Meal 2
1 Can Tuna
1 TBSP Olive Oil
Green Beans
Meal 3
4 oz. Lean Ground Beef
5 Fish Oil
Meal 4
1 Low Carb Met-RX Protein Bar
Meal 5
Chicken
1 TBSP PB
--------------------------------------------------------------------
Legs
X4 Leg Press (8-10) reps
X4 Leg Extenstions (8-10) reps
X3 Leg Curl (8-10) reps
X2 DB Leg Curl (8-10) reps
Cardio: 30 minutes treadmill
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Meal 2
1 Can Tuna
1 TBSP Olive Oil
Green Beans
Meal 3
4 oz. Lean Ground Beef
5 Fish Oil
Meal 4
1 Low Carb Met-RX Protein Bar
Meal 5
Chicken
1 TBSP PB
--------------------------------------------------------------------
Legs
X4 Leg Press (8-10) reps
X4 Leg Extenstions (8-10) reps
X3 Leg Curl (8-10) reps
X2 DB Leg Curl (8-10) reps
Cardio: 30 minutes treadmill
04.04.07
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Meal 2
4 oz. Lean Ground Beef
5 Fish Oil
Meal 3
1 Can Tuna
1 TBSP Olive Oil
Green Beans
Meal 4
1 Low carb Met-Rx Protein Bar
Meal 5
Chicken
1 TBSP PB
--------------------------------------------------------------------
Weights: OFF
Cardio: OFF
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Meal 2
4 oz. Lean Ground Beef
5 Fish Oil
Meal 3
1 Can Tuna
1 TBSP Olive Oil
Green Beans
Meal 4
1 Low carb Met-Rx Protein Bar
Meal 5
Chicken
1 TBSP PB
--------------------------------------------------------------------
Weights: OFF
Cardio: OFF
04.05.06
Meal 1
1.5 Scoop Whey Protein
1.5 TBSP PB
Meal 2
4 oz. Lean Ground Beef
5 Fish Oil
Meal 3
1 Can Tuna
1 TBSP Olive Oil
Meal 4
1 Low Carb Met-Rx Protein Bar
--------------------------------------------------------------------
Weights: OFF
Cardio: OFF
*** was not feeling well today I will make it up this weekend!
Meal 1
1.5 Scoop Whey Protein
1.5 TBSP PB
Meal 2
4 oz. Lean Ground Beef
5 Fish Oil
Meal 3
1 Can Tuna
1 TBSP Olive Oil
Meal 4
1 Low Carb Met-Rx Protein Bar
--------------------------------------------------------------------
Weights: OFF
Cardio: OFF
*** was not feeling well today I will make it up this weekend!
Good Friday
04.06.07
Meal 1
1.5 Scoop WHey
1.5 TBSP PB
Coffee
Meal 2
1 Can Tuna
1 TBSP Olive Oil
Meal 3
1.5 Scoop Whey
1.5 TBSP PB
Meal 4
8 oz. Grilled Salmon
--------------------------------------------------------------------
Weights: Back
X4 Wide Grip Cable Pulldowns
X3 1 Arm DB Rows
X3 Close Grip Cable Rows
X3 Close Grip Cable Pulldowns
Cardio: 30 minutes treadmill
04.06.07
Meal 1
1.5 Scoop WHey
1.5 TBSP PB
Coffee
Meal 2
1 Can Tuna
1 TBSP Olive Oil
Meal 3
1.5 Scoop Whey
1.5 TBSP PB
Meal 4
8 oz. Grilled Salmon
--------------------------------------------------------------------
Weights: Back
X4 Wide Grip Cable Pulldowns
X3 1 Arm DB Rows
X3 Close Grip Cable Rows
X3 Close Grip Cable Pulldowns
Cardio: 30 minutes treadmill
Sunday I start:
Adding some carbs to meal # 1
Cardio 7 times a week
Drinking at least 1 Gallon of water
Taking Ranch, Honey mustard, etc.. out
Taking Protein Bars out
Making my saturday cheat day to 1 cheat meal
Adding some carbs to meal # 1
Cardio 7 times a week
Drinking at least 1 Gallon of water
Taking Ranch, Honey mustard, etc.. out
Taking Protein Bars out
Making my saturday cheat day to 1 cheat meal
where are the veggies and complex carbs baby?
04.09.07
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 2
1 Can Tuna
1 TBSP Olive Oil
1 Pickle
Meal 3
5 oz. Lean Ground Beef
5 Fish Oil
Meal 4
1 Low Carb Protein Bar
Meal 5
Chicken Breast
10 Fish Oil
Meal 6
1 TBSP PB
--------------------------------------------------------------------
Chest
X3 BB Flat Bench Press
X3 DB Incline Press
X3 Pec-dec Flye Machine
X2 Incline DB FLyes
** Step-ups - 2 sets each leg
Cardio: 30 minutes treadmill
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 2
1 Can Tuna
1 TBSP Olive Oil
1 Pickle
Meal 3
5 oz. Lean Ground Beef
5 Fish Oil
Meal 4
1 Low Carb Protein Bar
Meal 5
Chicken Breast
10 Fish Oil
Meal 6
1 TBSP PB
--------------------------------------------------------------------
Chest
X3 BB Flat Bench Press
X3 DB Incline Press
X3 Pec-dec Flye Machine
X2 Incline DB FLyes
** Step-ups - 2 sets each leg
Cardio: 30 minutes treadmill
04.10.07
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 2
Chicken
10 Fish Oil
BBQ Sauce
Meal 3
1 Low Carb Protein Bar
1 TBSP PB
Meal 4
1 Can Tuna
1 TBSP Olive Oil
Meal 5
5 oz. Lean Ground Beef
Honey Mustard
------------------------------------------------------------
Cardio: 30 minutes treadmill
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 2
Chicken
10 Fish Oil
BBQ Sauce
Meal 3
1 Low Carb Protein Bar
1 TBSP PB
Meal 4
1 Can Tuna
1 TBSP Olive Oil
Meal 5
5 oz. Lean Ground Beef
Honey Mustard
------------------------------------------------------------
Cardio: 30 minutes treadmill
04.11.07
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 2
1 Can Tuna
1 TBSP Olive Oil
Honey Mustard
Meal 3
4 oz. Lean Ground Beef
5 Fish Oil Caps
Meal 4
Chicken
10 Fish Oil Caps
BBQ Sauce
Meal 5
Low Carb Protein Bar
1/2 TBSP PB
Meal 6
1.5 TBSP PB
-------------------------------------------------------------------
Weights - Biceps/Hams
X3 Hammer Curls
X3 DB Curls
X3 Concetration Curls
X3 DB Leg Curls
X3 Leg Curls
** 3 Sets Steps (15 reps each leg) super-setting with DB Curls Above
Cardio: 30 minutes treadmill
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 2
1 Can Tuna
1 TBSP Olive Oil
Honey Mustard
Meal 3
4 oz. Lean Ground Beef
5 Fish Oil Caps
Meal 4
Chicken
10 Fish Oil Caps
BBQ Sauce
Meal 5
Low Carb Protein Bar
1/2 TBSP PB
Meal 6
1.5 TBSP PB
-------------------------------------------------------------------
Weights - Biceps/Hams
X3 Hammer Curls
X3 DB Curls
X3 Concetration Curls
X3 DB Leg Curls
X3 Leg Curls
** 3 Sets Steps (15 reps each leg) super-setting with DB Curls Above
Cardio: 30 minutes treadmill
damn bout time for a update. what are your calories? that doesn't look like enough to feed my dog
well, you must have a huge dog then
04.12.07
Meal 1
1.5 Scoop Whey Protein
1.5 TBSP PB
Coffee
Meal 2
1 Can Tuna
1 TBSP Olive Oil
Honey Mustard
Meal 3
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 4
1 Low Carb Protein Bar
1 TBSP PB
Meal 5
5 oz. Lean Ground Beef
5 Fish Oil
BBQ Sauce
--------------------------------------------------------------------
Weights: Shoulders/Weights
X3 DB Shoulder Press
X3 DB Laterals
X3 Reverse Flye Machine
X3 BB Front Raises
X3 Triceps Cable Pushdowns
X3 Triceps over-head extensions
X3 DB over-head extensions
*** Step-ups: 3 sets (15 reps each leg) supersetting with DB Laterals
Cardio: 30 minutes treadmill
Meal 1
1.5 Scoop Whey Protein
1.5 TBSP PB
Coffee
Meal 2
1 Can Tuna
1 TBSP Olive Oil
Honey Mustard
Meal 3
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 4
1 Low Carb Protein Bar
1 TBSP PB
Meal 5
5 oz. Lean Ground Beef
5 Fish Oil
BBQ Sauce
--------------------------------------------------------------------
Weights: Shoulders/Weights
X3 DB Shoulder Press
X3 DB Laterals
X3 Reverse Flye Machine
X3 BB Front Raises
X3 Triceps Cable Pushdowns
X3 Triceps over-head extensions
X3 DB over-head extensions
*** Step-ups: 3 sets (15 reps each leg) supersetting with DB Laterals
Cardio: 30 minutes treadmill
04.13.06
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 2
6 oz. Chicken
10 Fish Oil Caps
BBQ Sauce
Meal 3
Low Carb Protein Bar
1 TBSP PB
Meal 4
1 Can Tuna
1 TBSP Olive Oil
Honey Mustard
Meal 5
5 oz. Lean Ground Beef
5 Fish Oil Caps
Meal 6
1.5 TBSP PB
-----------------------------------------------------------------
Weights: Back
(Supersets)
X3 Close Grip Cable Rows
X3 Wide Grip Cable Pulldowns
(Supersets)
X3 Close Grip Cable Pulldowns
X3 Standing Cable Pulldowns
Step-ups 3 sets Steps ups (15 reps each leg)
Cardio: 30 minutes treadmill
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 2
6 oz. Chicken
10 Fish Oil Caps
BBQ Sauce
Meal 3
Low Carb Protein Bar
1 TBSP PB
Meal 4
1 Can Tuna
1 TBSP Olive Oil
Honey Mustard
Meal 5
5 oz. Lean Ground Beef
5 Fish Oil Caps
Meal 6
1.5 TBSP PB
-----------------------------------------------------------------
Weights: Back
(Supersets)
X3 Close Grip Cable Rows
X3 Wide Grip Cable Pulldowns
(Supersets)
X3 Close Grip Cable Pulldowns
X3 Standing Cable Pulldowns
Step-ups 3 sets Steps ups (15 reps each leg)
Cardio: 30 minutes treadmill
04.14.07
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 2
1 Low Carb Protein Bar
1 TBSP PB
Cheat Meal
Thin Crust Pizza
Donut Holes (dunkin donuts)
Few Hours later ...
recees pieces
--------------------------------------------------------------
Weights: Quads
X4 Leg Extensions
X4 Leg Press
X3 Walking Lunges
X2 1 Legged Leg Press
Cardio: OFF
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 2
1 Low Carb Protein Bar
1 TBSP PB
Cheat Meal
Thin Crust Pizza
Donut Holes (dunkin donuts)
Few Hours later ...
recees pieces
--------------------------------------------------------------
Weights: Quads
X4 Leg Extensions
X4 Leg Press
X3 Walking Lunges
X2 1 Legged Leg Press
Cardio: OFF
04.15.07
Meal 1
1.5 Scoop Whey Protein
1.5 TBSP PB
Meal 2
5 oz. Lean Ground Beef
1/2 TBSP PB
BBQ Sauce
Meal 3
1 Can Tuna
1 TBSP Olive Oil
Honey Mustard
Meal 4
1 Low Carb Protein Bar
1 TBSP PB
Meal 5
1.5 TBSP PB
-------------------------------------------------------------
Cardio: 30 minutes treadmill
*** woke up really late today, I skipped 1 meal
*** Legs, buns are sooooooo sorreeeee from yesturday's workout!!
Meal 1
1.5 Scoop Whey Protein
1.5 TBSP PB
Meal 2
5 oz. Lean Ground Beef
1/2 TBSP PB
BBQ Sauce
Meal 3
1 Can Tuna
1 TBSP Olive Oil
Honey Mustard
Meal 4
1 Low Carb Protein Bar
1 TBSP PB
Meal 5
1.5 TBSP PB
-------------------------------------------------------------
Cardio: 30 minutes treadmill
*** woke up really late today, I skipped 1 meal
*** Legs, buns are sooooooo sorreeeee from yesturday's workout!!
04.16.07
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 2
5 oz. Lean Beef
5 Fish Oil Caps
BBQ Sauce
Meal 3
1 Low Carb Protein Bar
1 TBSP PB
Meal 4
1 Can Tuna
1 TBSP Olive Oil
Mustard
Meal 5
Chicken
10 Fish Oil Caps
Pickles
Mustard
Meal 6
1.5 TBSP PB
--------------------------------------------------------------------
Weights: Chest
X3 Flat DB Chest Bench Press
X3 DB Pullovers
X3 DB Incline Flyes
X3 Pec-dec flyes
** Step-ups- 3 sets (15 reps)
Cardio: 30 minutes treadmill
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 2
5 oz. Lean Beef
5 Fish Oil Caps
BBQ Sauce
Meal 3
1 Low Carb Protein Bar
1 TBSP PB
Meal 4
1 Can Tuna
1 TBSP Olive Oil
Mustard
Meal 5
Chicken
10 Fish Oil Caps
Pickles
Mustard
Meal 6
1.5 TBSP PB
--------------------------------------------------------------------
Weights: Chest
X3 Flat DB Chest Bench Press
X3 DB Pullovers
X3 DB Incline Flyes
X3 Pec-dec flyes
** Step-ups- 3 sets (15 reps)
Cardio: 30 minutes treadmill
kinkery
Registered Member
- Joined
- Feb 1, 2007
- Messages
- 994
- Reaction score
- 2
- Points
- 0
04.17.07
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 2
Chicken
10 Fish Oil Caps
Mustard
Meal 3
1 Low Carb Protein Bar
1 TBSP PB
Meal 4
1 Can Tuna
1 TBSP Olive Oil
Mustard
Meal 5
5 oz. Lean Ground Beef
BBQ Sauce
-----------------------------------------------------------------
Weights: OFF
Cardio: 30 minutes treadmill
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 2
Chicken
10 Fish Oil Caps
Mustard
Meal 3
1 Low Carb Protein Bar
1 TBSP PB
Meal 4
1 Can Tuna
1 TBSP Olive Oil
Mustard
Meal 5
5 oz. Lean Ground Beef
BBQ Sauce
-----------------------------------------------------------------
Weights: OFF
Cardio: 30 minutes treadmill
04.18.07
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 2
1 Low carb Protein Bar <-------- last day!! NO MORE BARS!!!
1/2 TBSP PB
Meal 3
4 oz. Seasoned Steak
Meal 4
1.25 Scoop Whey
10 Fish Oil Caps
Coffee
Meal 5
Chicken
10 Fish Oil Caps
Mustard
-----------------------------------------------------------------------
Weights: Shoulders/Triceps
X3 DB Shoulder Press
X3 Cable Lateral Raises
X3 BB Front Raises
X3 Reverse-Flye Machine
X3 Cable Pushdowns
X3 Triceps-overhead extensions (cable)
X3 DB Extensions (seated)
Step-ups: 3 sets (15 sets each leg)
Cardio: 30 minutes treadmill
Meal 1
1.5 Scoop Whey
1.5 TBSP PB
Coffee
Meal 2
1 Low carb Protein Bar <-------- last day!! NO MORE BARS!!!
1/2 TBSP PB
Meal 3
4 oz. Seasoned Steak
Meal 4
1.25 Scoop Whey
10 Fish Oil Caps
Coffee
Meal 5
Chicken
10 Fish Oil Caps
Mustard
-----------------------------------------------------------------------
Weights: Shoulders/Triceps
X3 DB Shoulder Press
X3 Cable Lateral Raises
X3 BB Front Raises
X3 Reverse-Flye Machine
X3 Cable Pushdowns
X3 Triceps-overhead extensions (cable)
X3 DB Extensions (seated)
Step-ups: 3 sets (15 sets each leg)
Cardio: 30 minutes treadmill
femalemuscle
Registered Member
hey sara
pm me!! u know im in vegas, so ill give u my cell#
pm me!! u know im in vegas, so ill give u my cell#