As The Rush Comes ..........

[flynike]

TUESDAY 11/27/12


Meal 1
22 Grams Brown Rice Hot Cereal (Rise&Shine)
5 Egg Whites
Cinnamon + Cinnamon Vanilla drops
*Coffee, 2 TBSP CocoNut Creamer, Stevia


Pre-Workout : 1 Scoop BCAA


Meal 2
1/2 Cup Brown Rice
Whey Protein (15 Grams)
Glutamine (8 Grams)
Stevia drops


** Coffee, SF Peppermint Mocha Syrup, ~ 2 TBSP half&half Creamer (Needed something to keep me alert this morning!!!

Meal 3
Greek Yogurt (Chobani)
Stevia


Meal 4
3 oz. Chicken
5 Fish Oil Caps
Veggies


Meal 5
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal
*Coffee


Meal 6
3 oz. Chicken
Veggies
*Herbal Tea, Stevia



WEIGHTS : Back

(Warm Up)
X3 Weighted Pull-ups

X3 1 Arm DB Rows
X4 T-Bar Rows (Close Grip)
X4 Pull downs Machine
X3 1 Arm Row/Smith Machine
X4 Seated Cable Rows (Close Grip)
X4 Cable Pulldowns (Close Grip)

 

[flynike]

Been so busy, sorry I haven't checked in here for a while. You started logging your training YAY!!! Very good! How ya feeling these days buddy?

You guys been busy with the ADORABLE new born!!!

I can't promise that Ill be logging my training everyday! Sometimes I just don't remember EXACTLY what I did 15 hours ago

Feeling good! still bloated from thanksgiving feast hopefully by Friday ill start to be feeling like myself again!

 

[flynike]

WEDNESDAY 11/28/12



Meal 1
22 Grams Brown Rice Hot Cereal (Rise&Shine)
5 Egg Whites
Pumpkin Spice + Cinnamon Vanilla drops
*Coffee, 2 TBSP CocoNut Creamer, Stevia


Pre-Workout : 1 Scoop BCAA


Meal 2
1/2 Cup Brown Rice
Whey Protein (15 Grams)
Glutamine (8 Grams)
Stevia drops


Meal 3
Greek Yogurt (4 Grams Fat)
Stevia
*Coffee, 1 Packet Sweet & Low


Meal 4
3 oz. Chicken
5 Fish Oil Caps
Veggies
*Coffee, SF Caramel Mocha Syrup, 2 TBSP half & half Creamer (Starbucks)


Meal 5
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal


Meal 6
3 oz. Chicken
Veggies
*Herbal Tea, Stevia


WEIGHTS : Chest

X4 Decline BB Presses (Smith Machine)
X4 Decline DB Flies
X5 Flat BB Bench Press
X4 Standing Cable Flies
X4 Incline BB Presses
X5 Incline DB Flies

 

[flynike]

THURSDAY 11/29/12


Meal 1
22 Grams Brown Rice Hot Cereal (Rise&Shine)
5 Egg Whites
Pumpkin Spice + Stevia Vanilla drops
*Coffee, 2 TBSP CocoNut Creamer, Stevia


Meal 2
2.3 oz. Chicken
2 Egg Whites
5 Fish Oil Caps
Veggies


Pre-Workout : 1 Scoop BCAA


Meal 3
1/2 Cup Brown Rice
Whey Protein (15 Grams)
Glutamine (8 Grams)
Stevia drops + Almond Extract


Meal 4
Greek Yogurt (4 Grams Fat)
Stevia
*Coffee, 1 Packet Sweet n low


Meal 5
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal


Meal 6
3 oz. Chicken
Veggies
*Coco Powder, Stevia


WEIGHTS : Quads

 

[flynike]

FRIDAY 11/30/12


Meal 1
22 Grams Brown Rice Hot Cereal (Rise&Shine)
5 Egg Whites
Cinnamon + Stevia Vanilla drops
*Coffee, 2 TBSP CocoNut Creamer, Stevia


Pre-Workout : 1 Scoop BCAA


Meal 2
1/2 Cup Brown Rice
Whey Protein (15 Grams)
Glutamine (8 Grams)
Stevia drops


Meal 3
Greek Yogurt
Stevia


Meal 4
3 oz Chicken
5 Fish Oil Caps
Veggies w a small taste of creamy cesar dressing
*Coffee, ~ 1.5 tsp non dairy creamer


Meal 5
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal + 1/2 Packet sweet & low


Meal 6
4 oz. Salmon
Veggies
*Herbal Tea, Stevia


WEIGHTS : Shoulders/Back

 

[nikos_]

aborted??

 

[SVT03DAL]

Bueller....Bueller??

 

[flynike]

Well ...... I am FINALLY back!!! I feel soooo guilty how I set myself backwards in the past 2 months
I don't like the way I look and feel at all Im scared to step on the scale and see all the damages I have made Its time to get myself back on track!!
I have exactly 3 months from today, to get back to where I was last October. Im serious this time! No more BS!

 

[flynike]

FRIDAY 03/01/13


Meal 1
Egg Whites (15 Grams)
Cherry Tomatoes
*Coffee, 2 TBSP CocoNut Creamer, Stevia


Meal 2
Whey Protein (15 Grams)
1 TBSP Chia Seeds


Meal 3
3 oz. Chicken
Veggies


* Unsweetened CocoPowder, 1 Cup Unsweetened Almond Milk, Truvia


Meal 4
3 oz. Chicken
1/2 oz. FF Feta Cheese
2 TBSP Walden Farms Dressing
Veggies


GYM : OFF

~ Woke up little late today, had 4 out 6 meals .. tomorrow shooting for 6 meals along with getting my back to the gym!!

 

[Miss Springsteen]

Nice to see you back Flynike!! Kill it!

 

[flynike]

SATURDAY 03/02/13


Meal 1
5 oz. Strawberries
Whey Protein (10 Grams)
Egg Whites (15 Grams)
1 TBSP SF Walden Farm Syrup
* Coffee, 2 TBSP CocoNut Creamer, Truvia


Pre-Workout : 1 Scoop BCAA (5 Grams)


Meal 2
4 oz. Sweet Potatoes
Whey Protein (20 Grams)
Glutamine (8 Grams)


Meal 3
3 oz. Chicken
Veggies
5 Fish Oil Caps
1/2 Cup unsweetened Almond Milk, Coffee, Stevia


Meal 4
Whey Protein (15 Grams)
1 TBSP Chia Seed
Tea, 2 TBSP half&half Creamer, Splenda


Meal 5
3 oz. Chicken
1/2 oz. FF Feta Cheese
2 TBSP Walden Farm Dressing
Veggies
Tea, 1/4 Cup Unsweetened Almond Milk, Stevia


WEIGHTS : Chest

X 4 Incline Presses (Barbell)
X 4 Incline Flies (Dumbbell)
X 4 Decline Presses (Barbell)
X 4 Decline Flies (Dumbbell)
X 4 Pec Dec Flies Machine
X 4 Seated Cable presses / Seated Cable Flies (Super-Sets)

 

[flynike]

Nice to see you back Flynike!! Kill it!

thank you! I am looking forward of kicking some ass!!!

 

[flynike]

SUNDAY 03/03/13


Meal 1
1/3 Cup Brown Rice
Egg Whites (18 Grams)
1 TBSP SF Walden Farm Syrup
* 1/4 Cup Unsweetened Almond Milk, Truvia , Coffee

Pre-Workout : 1 Scoop BCAA (5 Grams)

Meal 2
4 oz. Sweet Potatoes
Whey Protein (20 Grams)
Glutamine (8 Grams)


Meal 3
Whey Protein (15 Grams)
5 Fish Oil Caps
1/4 Cup Almond Milk, Coffee, Stevia


Meal 4
~ 7 oz. Chicken
1 Whole Egg
Balsamic Vinegar
Veggies
Coffee, ~ 2 TBSP half&half Creamer, Stevia drops


Meal 5
3 oz. Chicken
2 TBSP Walden Farms Dressing
Veggies
1/4 Cup Almond Milk, Unsweetened Coco Powder, Truvia


WEIGHTS : Quads

X 5 Leg Press
X 5 Leg Extensions
X 5 Squats (Barbell)
X 5 Hack Squats Machine (Close Stand)

 

[flynike]

MONDAY 03/04/13


Meal 1
1/3 Cup Brown Rice
Egg Whites (18 Grams)
1 TBSP SF Walden Farm Syrup
* 1/4 Cup Almond Milk, Coffee, Truvia


Pre-Workout : 1 Scoop BCAA (5 Grams)

Meal 2
Whey Protein (20 Grams)
Glutamine (8 Grams)
4 oz. Sweet Potatoes
* Tea, 1/4 Cup Almond Milk, Truvia

Meal 3
1/2 Cup LF Cottage Cheese
1 TBSP Chia Seed
Truvia


Meal 4
3 oz. Chicken Breast
5 Fish Oil Caps
Veggies
* Coffee, ~ 2 TBSP half&half Creamer, 1 Splenda


Meal 5
Whey Protein (15 Grams)


Meal 6
3 oz. Chicken
1/2 oz. FF Feta Cheese
2 TBSP Walden Farms Dressing
Veggies
* 1/4 Cup Almond Milk, Chamomile Tea, Stevia


WEIGHTS: Back

X 4 Close-grip Cable Rows
X 4 Close - grip Cable Pulldowns
X 4 Iso-Lateral Pulldowns Machine
X 3 1 Arm Dumbbells Rows
X 4 Wide-grip Cable Pulldowns
X 4 Pull-ups (assisted weighted Machine)

 

[flynike]

TUESDAY 03/05/13


Meal 1
Egg Whites (18 Grams)
1 oz. Feta Cheese (FF)
Tomatoes
* Coffee, 1/4 Cup Almond Milk, Truvia


Meal 2
1/2 Cup LF Cottage Cheese
1 TBSP Chia Seed
Truvia
* Tea, ~ 2 tbsp half&half creamer, Stevia


Meal 3
3 oz. Chicken
5 Fish Oil Caps
Veggies
* Tea


Meal 4
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal


Meal 5
3 oz. Chicken
2 TBSP Walden Farms Dressing
Veggies
* 1 TBSP Coco Powder, 1/3 Cup Almond Milk, Stevia


WEIGHTS : OFF

 

[flynike]

WEDNESDAY 03/06/13


Meal 1
1/3 Cup Brown Rice
Egg Whites (18 Grams)
1 TBSP SF Walden Farm Syrup
* 1/4 Cup Almond Milk, Coffee, Truvia


Pre-Workout : 1 Scoop BCAA (5 Grams)


Meal 2
Whey Protein (20 Grams)
Glutamine (8 Grams)
4 oz. Sweet Potatoes
* Coffee, 1/4 Cup Almond Milk, Truvia


Meal 3
1/2 Cup LF Cottage Cheese
1 TBSP Chia Seed
Truvia


Meal 4
~ 6 oz. Chicken Breast
Veggies
Garlic Sauce, Hot Sauce, Soy Sauce


Meal 5
Whey Protein (15 Grams)
5 Fish Oil Caps


Meal 6
2.5 oz. Chicken
2 TBSP Walden Farms Dressing
Veggies
* 1/4 Cup Almond Milk, Chamomile Tea, Stevia


WEIGHTS : Hamstrings/Triceps

X 3 Walking Lunges
X 4 or 5 Laying leg curls
X 4 Dead lifts (Barbell)
X 3 Seated leg curls machine

X 3 One arm triceps pushdowns (Cable)
X 4 Triceps pushdowns Cable)
X 4 Close grip Bench Press (Barbell)
X 4 Bent over triceps extensions (Cable)
X 3 Over head extensions (Dumbbells)

 

[flynike]

THURSDAY 03/07/13


Meal 1
1/3 Cup Brown Rice
Egg Whites (18 Grams)
1 TBSP SF Walden Farm Syrup
* 1/4 Cup Almond Milk, Coffee, Truvia


Pre-Workout : 1 Scoop BCAA (5 Grams)


Meal 2
Whey Protein (20 Grams)
Glutamine (8 Grams)
4 oz. Sweet Potatoes
* Tea, 2 tbsp half & half creamer, Truvia


Meal 3
1/2 Cup LF Cottage Cheese
1 TBSP Chia Seed
Truvia


Meal 4
3 oz. Chicken Breast
5 Fish Oil Caps
Veggies


Meal 5
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal


Meal 6
3 oz. Chicken
2 TBSP Walden Farms Dressing
Veggies
* Chamomile Tea, Stevia




WEIGHTS : Shoulders/Biceps

Too much to remember But was a kick ass session!

 

[flynike]

FRIDAY 03/08/13


Meal 1
1/3 Cup Brown Rice
Egg Whites (18 Grams)
1 TBSP SF Walden Farm Syrup
* 1/4 Cup Almond Milk, Coffee, Truvia


Pre-Workout : 1 Scoop BCAA (5 Grams)


Meal 2
Whey Protein (20 Grams)
Glutamine (8 Grams)
4 oz. Sweet Potatoes
* Coffee, 2 tbsp half & half creamer, Truvia


Meal 3
1/2 Cup LF Cottage Cheese
1 TBSP Chia Seed
Truvia


Meal 4
3 oz. Chicken Breast
1 TBSP Italian Dressing
5 Fish Oil Caps
Veggies


Meal 5
Whey Protein (15 Grams)


Meal 6
3 oz. Chicken
1 tsp CocoNut Oil
Veggies
* Chamomile Tea, 1/2 Cup Almond Milk, Truvia


Meal 7
1/2 Cup LF Cottage Cheese
~ 1.25 TBSP PB
Truvia


WEIGHTS : Quads

 

[nikos_]

Well ...... I am FINALLY back!!! I feel soooo guilty how I set myself backwards in the past 2 months
I don't like the way I look and feel at all

there she is


welcome back
Bruce Dickinson - Accident Of Birth - YouTube



r u ok?

 

[flynike]

MONDAY 03/11/13


Meal 1
1/3 Cup Brown Rice
Egg Whites (18 Grams)
1 TBSP Walden Farm SF Syrup
*Coffee, 1/4 Cup Almond Milk, Truvia

Pre-Workout : 1 Scoop BCAA


Meal 2
4 oz. Sweet Potatoes
Whey Protein (20 Grams)
Glutamine (8 Grams)
* Coffee, 1/4 Cup Almond milk, Stevia


Meal 3
1/2 Cup LF Cottage Cheese
1 TBSP Chia Seed
Truvia


Meal 4
3 oz. Chicken
2 TBSP Walden Farm Dressing
Veggies


Meal 5
Whey Protein (15 Grams)
5 Fish Oil Caps


Meal 6
3 oz. Chicken
Veggies
* 1 TBSP Coco Powder, 1/4 Cup Almond Milk, Stevia


WEIGHTS : Back



Weekend update : Didn't measure all my food, but maintained 5-6 meals Saturday, Sunday.. NO junk at all!! My fat intake was higher than the weekday .

 

[flynike]

Haha! thanks nikos
Yes, I am doing well now! things are back to the norm now. thank you for checking up on me

 

[flynike]

TUESDAY 03/12/13


Meal 1
1/3 Cup Brown Rice
Egg Whites (18 Grams)
1 TBSP Walden Farm SF Syrup
*Coffee, 1/4 Cup Almond Milk, Truvia

Pre-Workout : 1 Scoop BCAA


Meal 2
4 oz. Sweet Potatoes
Whey Protein (20 Grams)
Glutamine (8 Grams)
* Coffee, ~ TBSP half & half Creamer, Splenda


Meal 3
1/2 Cup LF Cottage Cheese
1 TBSP Chia Seed
Truvia


Meal 4
3 oz. Chicken
5 Fish Oil Caps
Veggies
* Coffee


Meal 5
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal


Meal 6
3 oz. Chicken
2 TBSP Walden Farm Dressing
Veggies
* 1 TBSP Coco Powder, 1/4 Cup Almond Milk, Stevia


WEIGHTS :Quads

 

[nikos_]

now here are some suggestions

you don;t write the excersises,write em
2)you do one part a day,check here about upper lower

http://www.ironmagazineforums.com/training/53332-designing-split-routine.html


3)hat supps you use? i mean brands
4)i wouldn't use extra glutamine
5)five fish oils? r they 180/120?
in that case i suggest to try some double strength like super epa

 

[flynike]

now here are some suggestions

you don;t write the excersises,write em
2)you do one part a day,check here about upper lower

http://www.ironmagazineforums.com/training/53332-designing-split-routine.html


3)hat supps you use? i mean brands
4)i wouldn't use extra glutamine
5)five fish oils? r they 180/120?
in that case i suggest to try some double strength like super epa

I did write down the exercises for a week and got little lazy typing all that

I am looking of changing up my routine next month and was thinking of upper/lower or push/pull routine

Glutamine : Glutacor By (Kat-a-lyst)
BCAA : Forazone

I am not thinking of increasing my Glutamine intake, but why not?

5 Fish oil = 5000 mg a day

 

[flynike]

WEDNESDAY 03/13/13


Meal 1
1/3 Cup Brown Rice
Egg Whites (18 Grams)
1 TBSP SF Walden Farm Syrup
* 1/4 Cup Almond Milk, Coffee, Truvia


Pre-Workout : 1 Scoop BCAA (5 Grams)


Meal 2
4 oz. Sweet Potatoes
Whey Protein (20 Grams)
Glutamine (8 Grams)


Meal 3
1/2 Cup LF Cottage Cheese
1 TBSP Chia Seed
Truvia
* Coffee, 1/4 Cup Almond Milk, Splenda


Meal 4
3 oz. Chicken Breast
8 Almonds
2 TBSP Walden Farms Dressing
Veggies
*Tea, ~ 2 TBSP half & half creamer, Splenda


Meal 5
Whey Protein (15 Grams)
5 Fish Oil Caps


Meal 6
3 oz. Chicken
2 TBSP Walden Farms Dressing
Veggies
* 1 TBSP Unsweetened Coco Powder, 1/4 Cup Almond Milk, , Stevia


WEIGHTS: Delts/Biceps

 

[nikos_]

well in fish oils we count the epa + dha
which whey?
i didn't knew these bcaa's,look nice

you use extra glutamine,
i wouldn'tdo that cos there is enough in the whey already

 

[flynike]

THURSDAY 03/14/13


Meal 1
1/3 Cup Brown Rice
Egg Whites (18 Grams)
1 TBSP SF Walden Farm Syrup
* 1/4 Cup Almond Milk, Coffee, Truvia


Pre-Workout : 1 Scoop BCAA (5 Grams)


Meal 2
4 oz. Sweet Potatoes
Whey Protein (20 Grams)
Glutamine (8 Grams)


Meal 3
1/2 Cup LF Cottage Cheese
1 TBSP Chia Seed
Truvia
* Coffee, 1/4 Cup Almond Milk, Splenda


Meal 4
3 oz. Chicken Breast
Romano Cheese
5 Fish Oil Caps
Veggies
*Coffee, SF Syrup, ~ 2 TBSP half & half creamer, Splenda


Meal 5
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal


Meal 6
3 oz. Chicken
2 TBSP Walden Farms Dressing
Veggies
* Tea, 1/4 Cup Almond Milk, , Stevia


WEIGHTS : Hamstrings/Triceps

 

[flynike]

well in fish oils we count the epa + dha
which whey?
i didn't knew these bcaa's,look nice

you use extra glutamine,
i wouldn'tdo that cos there is enough in the whey already

Forza Pro Whey

I like the scoop (8 gram) L-Glutamine, Especially when taken as a supplement to aid recovery and halt catabolism

 

[flynike]

FRIDAY 03/15/13


Meal 1
1/3 Cup Brown Rice
Egg Whites (18 Grams)
1 TBSP SF Walden Farm Syrup
* 1/4 Cup Almond Milk, Coffee, Truvia


Pre-Workout : 1 Scoop BCAA (5 Grams)


Meal 2
Whey Protein (20 Grams)
Glutamine (8 Grams)
4 oz. Sweet Potatoes


Meal 3
1/2 Cup LF Cottage Cheese
1 TBSP Chia Seed
Truvia
* Coffee, 1/4 Cup Almond Milk, Splenda


Meal 4
3 oz. Chicken Breast
2 TBSP Walden Farm Dressing
Veggies
*Coffee, SF Syrup, ~ 2 TBSP half & half creamer, Splenda


Meal 5
Whey Protein (15 Grams)
5 Fish Oil Caps
* Coffee, half & half Creamer, SF Syrup, Splenda


Meal 6
~ 5 oz. Chicken
10 Almonds
Veggies



WEIGHTS : Chest

 

[flynike]

MONDAY 03/18/13


Meal 1
Hot Cereal (Rise & Shine) 22 Grams
Egg Whites (18 Grams)
Pumpkin Spice
* 1/4 Cup Almond Milk, Coffee, Truvia


Pre-Workout : 1 Scoop BCAA (5 Grams)


Meal 2
4 oz. Sweet Potatoes
Whey Protein (20 Grams)
Glutamine (8 Grams)


Meal 3
1/2 Cup LF Cottage Cheese
* Coffee, 1/4 Cup Almond Milk, Truvia


Meal 4
3 oz. Chicken Breast
Veggies
*Coffee, ~ 2 TBSP half & half creamer, Truvia


Meal 5
Whey Protein (15 Grams)


Meal 6
3 oz Chicken
2 TBSP Walden Farm Dressing
Veggies
* 1 TBSP Coco Powder, 1/4 Almond Milk, Truvia, 1 TBSP SF Syrup


WEIGHTS : Back

Saturday & Sunday day off from the gym and diet .. Saturday diet wasn't bad. Sunday I went little over board w my fat intake .. need to stay away from the nuts!