don't call it a come back

[Jodi]

BINGO!!!!!

NG you know better, you need to increase your cals a bit on no carb days.

 

[nikegurl]

you're right - but at least i'm past the days of not eating or only eating 2-3 times (yes, i'm making excuses)

is my best bet to bump the protein a bit? don't think i should go any higher with my fat - agreed?

thanks for helping and keeping an eye on me!

 

[Jodi]

NG as long as your eating then stick with how you need to stick with it. Thats the most important thing.

I think protein for sure and that would automatically bump your fat up a bit anyway.

 

[dvlmn666]

You should up it in a 50/50 split, how much would all those 1.5 servings of protein be if you upped them to a full 2 scoops?

Other than that you should up it pretty much a 50/50 split. TP told me my fat was to low when I was around 50g/day. So even though you weigh less you can probably go up to around 55.

But I'd up the protein to 2 full scoops. Also is one of those imediately post workout? If so up that one to 3 scoops.

 

[nikegurl]

each scoop has 23 g protein.

could i use 46 g at one meal? that would be the easiest way to bump the calories and the protein a bit. i just thought it might be too much for a single meal. think it'd be ok?

thanks for checking on me!

 

[Stacey]

Originally posted by nikegurl
i think it's really really delicious. i'm pretty fussy on protein powders too. like lots of people like optimum. i like it b/c it's a good value and quality but i think it tastes absolutely wretched.

the nectar is good. really yummy! crazy part is i only mix with a spoon and if there are a few lumps that don't dissolve - i just eat them. that sounds so gross but tastes good! let me know if you decide to try it and what flavor you go with.

Thanks soo much for the tips girl!! Thats good to know..

I'm sick of optimum..and I don't think it taste good at all!

 

[dvlmn666]

Originally posted by nikegurl
each scoop has 23 g protein.

could i use 46 g at one meal? that would be the easiest way to bump the calories and the protein a bit. i just thought it might be too much for a single meal. think it'd be ok?

thanks for checking on me!

Nope it's not to much. go for it. Unless your gonna add another meal to get more protein, but I'm just happy your eating, so it'll work better to just up it to 2 scoops/shake.

and no problem, I try to help when I can.

 

[dvlmn666]

OH yeah, got 2 tubs of nectar coming in thursday.

got cherry, and strawberry/kiwi. they were out of stock on the apple.

 

[nikegurl]

cool. i'm sure 6 meals would be best but i just keep missing #6 so i'll stick with 5 for now and bump it up to 2 scoops.

 

[Jodi]

Got it! I'm having tomorrow, I'll let you know how I like, I did take a little crumb of it and its almost like a Coolada or something Thanks

 

[nikegurl]

ok....definitely time to step it all up a few notches.

i'm done being easy on myself while i readjust to eating and eating properly again and training and all that.

i've actually been doing pretty well. (not so well with logging but pretty well with eating and the gym)

time to bump the volume up at the gym.
time to not miss any meals anymore

time to NOT say it's ok to eat dirty rice on a low carb day....(long story don't ask! lol)

today AND tomorrow are both going to be no carb (self imposed punishment for that bowl of yummy dirty rice i told myself was ok yesterday when i knew it wasn't)

 

[nikegurl]

by the way - i'm feeling good! very motivated again. 'bout damn time.

 

[hikerchick]

Wanted to pop in and say hello
Looks like you're doing great! Keep up the good work and stay strong
BTW I love Fiber One too, and just got the apple Nectar last week, yummy!

 

[nikegurl]

Thanks for visiting. I'm doing better that's for sure....great is still in the future but I'm headed that way. lol

I love the Caribbean Cooler nectar but it's the only one I've tried. I bet there'll all good. I'll probably try a different one every time I order 'til I've had them all.

Have a great day!

 

[hikerchick]

The Caribbean cooler sounds good too, I'm going to try it next. Then I can pretend I'm having some yummy tropical drink on the beach!

You have a great day too!

 

[nikegurl]

Very good shoulder workout last night. (Not at all wussy like I've been lately)

DB PRESSES
10 x 20
10 x 25
8 x 25
7 x 25

SIDE LATERALS
2 sets as ladders (reps x weight)

4x5 + 4x8 + 4x12 + 4x15 + 4X12 + 4x8 + 4x5

5x5 + 5x8 + 5x12 + 4x15 + 4X12 + 4x8 + 4x5

last set was a dropset (ladders left me fried!)

8x12 + 6x8

UPRIGHT ROWS
10 x 30
10 x 30
7 x 40

REAR DELT MACHINE
10 x 45
10 x 45
9 x 45

FRONT RAISES (DB)
10 x 5
10 x 5
10 x 5

Feeling pretty good about this one. Not as strong as I'd like to be/used to be but it'll come. Had a hard time lifting my arms to put the keys in the car door when I left the gym.

 

[dvlmn666]

Good job, looks like your hitting your stride and are totally motivated.

I've tried the Strawberry-Kiwi and Cherry Nectar they are both awesome.

I dont' think i'll try the Caribean Cooler though, I'm not much for coconut.

 

[nikegurl]

so i'll be difficult and ask - if you had to pick cherry or strawberry kiwi as your favorite, which would it be?

it feels like i finally am hitting my stride again. gym was great knowing i went all out instead of still "easing back into it"

thanks for visiting!

 

[dvlmn666]

I'd pick cherry. The strawberry-kiwi is really good but cherry kool-aid is my fav to. So that might explain it a little better

 

[nikegurl]

i've decided that m-f i'm going to try to start getting 6 meals in. my calories are just too low on my no carb days AND i've been having a problem of waking up in the middle of the night hungry which isn't good.

since i'm up anyway i'm just gonna chug meal #1 in the form of a protein shake earlier in the morning so i get to 6 meals m-f. sat and sun i'll go with 5.

i HATE that middle of the night hunger thing. most of the day i'm not all that hungry but i wake up starving between 3 and 4 in the morning.

that being said....i forgot this new plan today so i doubt i'll get 6 meals in. tomorrow i will!

 

[nikegurl]

dvlmn - when you said koolaid you made the cherry sound REALLY good. now i want to try that one next!

 

[nikegurl]

ARMS - Thurs 8/28

Another good workout. Probably should have done 4 sets of the first superset. I'll bump it up a set next week (or whatever I do for my 1st superset)

SUPERSET #1
BB Curls + Skull Crushers

12 x 40 + 10 x 30
12 x 40 + 10 x 30
10 x 40 + 10 x 30

no 45 lb EZ curl BB (preloaded) I can probably get back up to 50 lb next week w/fewer reps. I'll give it a shot

SUPERSET #2
Hammer Curls + Overhead DB Extensions

8 x 20 + 7 x 30
9 x 20 + 10 x 25
9 x 20 + 10 x 25

SUPERSET #3
Hercules Curls + 1 Arm RG Pushdowns

10 x 25 + 10 x 20
10 x 30 + 10 x 20
10 x 30 + 7 x 25

finished with 12 sets of abs.

 

[Jodi]

Originally posted by nikegurl
dvlmn - when you said koolaid you made the cherry sound REALLY good. now i want to try that one next!

NG Cherry isn't as good as the Carribean Cooler

 

[nikegurl]

thanks, Jodi! let me know what you think of the apple when you try that one. i really like the carribean cooler! hope you had a good weekend.

 

[nikegurl]

new eating plan started today.

for now i'm not going to do the carb cycling. my carb cravings have been much higher than they were when i was eating more fat and fewer carbs. also, unlike jodi i've lacked consistency so i can't say i ever got to a point where the other methods weren't working as well or where i was feeling stuck. so i'm going back to what worked before, sticking with it and holding the carb rotation in mind for when progress stalls.

i'm going w/6 meals (5 on sat/sun)
30 g protein per meal
fat between 10 - 15 g per meal
for 7 days carbs will stay under 30 g

then i'll carb up

then same as above but carbs will range 30-50 g daily for 4 days

carb up

repeat for 3 days. carb up. stay with 4 day/3 day cycle.

feeling good today. did my shopping and cooking yesterday so my meals are planned, prepared and packed.

 

[nikegurl]

good chest workout yesterday. but i'm really mad with how much strength i've lost. it's most obvious on chest day. hopefully soon the weights will start climbing back up there.

FLAT DB PRESS
10 x 30
8 x 35
7 x 35
10 x 30

PEC DECK
10 x 45
7 x 60
9 x 45

SUPERSET LOW INCLINE DB PRESS & FLYES

10 x 25 + 8 x 15
9 x 25 + 8 x 15
9 x 25 + 7 x 15

ABS - 12 sets at the end.

 

[nikegurl]

MEAL 1
1.5 scoops Optimum Whey
2 Tbs whipping cream
1/2 medium apple

MEAL 2
3 whole eggs
4 egg whites
2 oz mushrooms

MEAL 3
4 oz ground sirloin
.36 oz monterey jack cheese (1/2 a slice)
2 egg whites

MEAL 4
can tuna
stalk celery
Tbs safflower mayo

MEAL 5
1.5 scoops Syntrax Nectar
2 Tbs whipping cream
3 fish oil caps

MEAL 6
can chicken breast
Tbs Drew's
1 cup spaghetti squash


TOTALS:
1611 calories
196 protein
76 fat
29 carb

 

[nikegurl]

BACK

BB Row
12 x 40
10 x 50
10 x 50

Superset WG Lat Pulldown & Seated Cable Row

10 x 80 + 8 x 80
10 x 80 + 7 x 80
10 x 80 + 8 x 70

DB Row

10 x 30
10 x 30
8 x 30

Rack Pulls
12 x 95
10 x 115
10 x 115

 

[Jenny]

Hey NG, how's things?

 

[nikegurl]

good! 'cept i missed my leg workout yesterday. i'll shuffle stuff and get it all in though.

thanks for visiting.