GG's IM Competition Journal

[jstar]

This looks pretty good to me. At first I was concerned that maybe hitting bodyparts twice a week might be too much, but I think it is spread out enough that it shouldn't be an issue. I think upping your calories slowly like you are doing and cutting back on cardio is also going to help you achieve your goals a lot quicker. No more freaking out.

 

[P-funk]

Pfunk? You're a spinner too?

lol, F*ck no!! I meant the weight training split. Cardio is for the birds.....(until I start dieting that is )

 

[Luke9583]

lol, F*ck no!! I meant the weight training split. Cardio is for the birds.....(until I start dieting that is )

'for the birds' I need to add some more cardio in

I knew you weren't

 

[P-funk]

This looks pretty good to me. At first I was concerned that maybe hitting bodyparts twice a week might be too much, but I think it is spread out enough that it shouldn't be an issue. I think upping your calories slowly like you are doing and cutting back on cardio is also going to help you achieve your goals a lot quicker. No more freaking out.

Hitting body parts twice a week is totally fine provided you pay attention to volume and intensity. I prefer to do it that way as you can see in my journals were I do things like upper/lower/pull splits or totalt body workouts. You just ahve to make sure that you pay attention to your variables in each workout. This split is great because it allows one body part per week to get hit with in 5 days and then not again for 6 days. Plus, the cyclical approach to it will help to prevent stagnation.

 

[GoalGetter]

Hey, that split looks like my current revolving split....lol.

Does it?? I'll go check out your split. Ha! If you're doing it too, i mustbe doing something right!

HAHAAHH! actually, i was just trying to break up my workouts. I used to do mon and thurs: legs and shoulders and tues and friday: chest, back, and arms. But when i went from a private gym, where i didn't have to share or wait for equipment, to this big one, that split became inconvenient. Plus i'm bored of it.

As for hitting parts twice a week, I was already doing that before. with two and three days rest between, ex: legs/shoulders on monday, and again on thursday.

 

[GoalGetter]

Food - November 7 - IM Competition Day 7

Meal 1: 5 AM (Yes, I know it's Sunday and I should be sleeping at 5 AM!)

1 cup Eggbeaters
1 cup oatmeal
1 fish oil

Meal 2: 8:15 AM

4 oz. tilapia
1 cup broccolli
1cup oatmeal

Meal 3: 11:00 AM

4 oz. chicken breast
1/2 cup apple sauce

Snack in between: an incident involving a can of fat free whipped topping and about 25 fresh strawberries*

Meal 4: 130 PM

Stuffed Red Pepper:
1 cup cinnamon barley
4 oz. extra lean ground beef
1/4 cup of newman's own roasted pepper/garlic salsa

Meal 5: 430 PM

4 oz. chicken breast
1 cup oatmeal
1 cup broccoli

Meal 6: 730 PM (I am going to sleep early tonight NO MATTER WHAT)

0.5 cup Eggbeaters
4 fish oil caps

Total Calories: Approx 2033

----------------------------

* I have much to say about this "incident". I had this can of fat free whipped topping in the fridge. Notice I say "had" not "have". I bought this container of fresh strawberries at the farmer's market this morning. WHen I opened the fridge to put them away, I saw the can. It was BEGGING to be used. I couldn't resist and went to town eating strawberries with fat free whipped topping while putting stuff away. It was only when the can started sputtering that I realized I'd eaten a bit more than a 2-tbsp serving.

Of course, in true Ivonne fashion, I immediately felt horrible. Like a total failure, super guilty, super gross, and wished I could rewind to ten minutes before and put the can back after that first strawberry. At the same time, I'm actually happy, and relieved, that this happened. It could have been worse, but being that the can of FF whipped topping was the WORST food I have in my apartment, this isn't a horrible and outrageous cheat at all, in the grand scheme of things. And strawberries... at least it wasn't strawberry filled krispy kreme donuts. Knowhatimean, Vern? So I don't feel so bad, mentally. Not as bad as I thought I'd feel.

Baby steps.

----------------------------

 

[Jill]

Snack in between: an incident involving a can of fat free whipped topping and about 25 fresh strawberries*

So I don't feel so bad, mentally. Not as bad as I thought I'd feel.

Baby steps.

Thats my girl! Was there a man involved???

 

[GoalGetter]

Thats my girl! Was there a man involved???

Alright NOW i feel bad. hahhahaahahahah no. just me, a box of strawberries and a can of whipped cream. If there were a man involved I'm sure I would have eaten less.

 

[Jill]

Alright NOW i feel bad. hahhahaahahahah no. just me, a box of strawberries and a can of whipped cream. If there were a man involved I'm sure I would have eaten less.

Dont be so sure of that I could out-eat Steve if I tried real hard

BTW dont beat yourself up anymore. THe cheat was probably a good thing-kick start your met again Shocked it!

 

[P-funk]

BTW dont beat yourself up anymore. THe cheat was probably a good thing-kick start your met again

I agree.

 

[Velvet]

ha ha, yer so funny...we don't have FF whip cream here, kinda glad we don't..it could spell trouble!

Nice diet tho Ivy...things are looking great! Hope you had a great weekend!!

 

[GoalGetter]

lmao! hahahahah You guys are great. Thank you. I felt SO bloated last night after all was said and done. Not so much beating myself up, but feeling silly for ending up cheating and it being such a tame/lousy little cheat. I shoulda gone all out if I was gonna cheat.

Today I'm staying clean, higher cals, but clean.

 

[GoalGetter]

Food - November 8 - IM Competition Day 8

Meal 1 - 5 AM

1.5 cups of Eggbeaters
1 cup of Oatmeal
2 fish oil caps

Meal 2 - 7 AM (post workout, in the shower at the gym ahahahhaa!)

1 apple
1.5 scoops of whey protein
1/2 cup of oats/barley/wheat/rye

Meal 3 - 10:15 AM

4 oz. tilapia
0.5 cup cinnamon barley mixed with
1 cup chopped broccoli

Meal 4: 130 PM

Stuffed Red Pepper:
1 cup cinnamon barley
4 oz. extra lean ground beef
1/4 cup of newman's own roasted pepper/garlic salsa

Meal 5: 4:15 PM

4 oz. tilapia
1/4 cup cinnamon barley
1 cup broccoli

Meal 6: 7:15 PM

4 oz. FF Cottage Cheese
2 tbsp Nat. Peanut Butter
1/4 cup eggbeaters
1 tbsp SF Choc. Syrup

Meal 7: 9:00 PM

1/4 cup eggbeaters
1 fish oil cap

Total Calories 1628
Fat 33g (19%)
Carb 160g (34%)
Prot 181g (47%)

 

[P-funk]

ditch the apple post workout (no fruit...no fructose). Go with the whey and the oats. save the apple for another meal, or throw it into meal#1

 

[GoalGetter]

ditch the apple post workout (no fruit...no fructose). Go with the whey and the oats. save the apple for another meal, or throw it into meal#1

Thanks. Will do. I'd hate to ditch it altogether. Love apples.

 

[P-funk]

Don't ditch it all to gether, just make it work somewhere else. Apples are good.

 

[GoalGetter]

Workout - November 8 - IM Competition Day 8

Legs

BB squats (30 second rest between sets)

1 x 15 x 45lb (no plates, warm up)
1 x 16 x 65lb
1 x 15 x 85lb
2 x 16 x 95lb
1 x 14 x 100lb <----- could barely straighten back up on that last one

Leg Press

2 x 17/15 x 180lb
2 x 16/15 x 200lb <--- need to go heavier to reach failure

SLDLs

1 x 20 x 50lb
3 x 17/15/15 x 60lb <---- failure on last 15, struggling

Leg Extension

1 x 15 x 65lb
1 x 14 x 75lb
1 x 12 x 85lb <---- almost 13, but not a complete ROM, so didn't count it

Seated Leg Curls

1 x 15 x 60lb
1 x 15 x 75lb
1 x 13 x 85lb <---- failure

Calf Raises on Nat. Leg Press (I love my friggin calves)

1 x 20 x 155lb
1 x 20 x 175lb
1 x 20 x 195lb <---- struggling on last 3

Abs

Crunches on Stability Ball

3 x 25

Reverse Crunches on Stability Ball

3 x 25

No Cardio.

* Also, i know i said high-reps to failure, and no more counting, but I changed that... failure on last set only. And I noticed after this workout that if I want to work to failure, I'm gonna have to go even heavier on some of the exercises, because I wasn't anywhere near failure at some.

 

[GoalGetter]

Don't ditch it all to gether, just make it work somewhere else. Apples are good.

What about unsweetened applesauce? Can i use them interchangeably? It's easier to mix (and faster to eat) applesauce with the oats in meal 1. Just wondering if the different states of the apple make a big difference in the way they're digested, being that one is still solid a nd has the skin, and the other is already partially broken down.

 

[GoalGetter]

of note...

I should also mention that the squats at 100 lb and the leg curls at 85lb are new personal bests. I know, wimpy wimpy in the grand scheme of things, but RAWWRRRRRR for me!

 

[Luke9583]

1 x 14 x 100lb

FOURTEEN

 

[GoalGetter]

FOURTEEN

Is that good? Or are you mocking me! haha!

 

[Luke9583]

That rocks

 

[P-funk]

What about unsweetened applesauce? Can i use them interchangeably? It's easier to mix (and faster to eat) applesauce with the oats in meal 1. Just wondering if the different states of the apple make a big difference in the way they're digested, being that one is still solid a nd has the skin, and the other is already partially broken down.

What is in it? The sauce is grinded up. The real apple you get more fiber (roughage) as you are eating the real thing. Usually aplesauces have presarvatives and stuff like that.

 

[GoalGetter]

What is in it? The sauce is grinded up. The real apple you get more fiber (roughage) as you are eating the real thing. Usually aplesauces have presarvatives and stuff like that.

Nothing is in it. pureed apples, unsweetened. nothing else. i get it at Wild Oats (whole foods store). i'll stick to whole apples if it's that big a deal.

 

[P-funk]

Nothing is in it. pureed apples, unsweetened. nothing else. i get it at Wild Oats (whole foods store). i'll stick to whole apples if it's that big a deal.

I don't know if it is a problem,.....lol, i have never seen aplesauce like that. but i want some.

 

[GoalGetter]

Let me just say this:

Damn. I can eat these stuffed peppers every day for the rest of my life. It's the best food I've made in a long time. Amazing. I love it.

 

[naturaltan]

good morning/afternoon GG.

How is the training going?

 

[GoalGetter]

good morning/afternoon GG.

How is the training going?

Superb, NT! Thanks for askin'! Had a GREAT workout this morning. Have been feeling fan-fucking-tastic all day.

How go things with you?

 

[naturaltan]

Superb, NT! Thanks for askin'! Had a GREAT workout this morning. Have been feeling fan-fucking-tastic all day.

How go things with you?

Feeling almost as good

A little tired from the weekend pub crawl, but for not sleeping all Saturday and well into Sunday night, I can't complain.

 

[GoalGetter]

Feeling almost as good

A little tired from the weekend pub crawl, but for not sleeping all Saturday and well into Sunday night, I can't complain.

What a party animal! I don't think i could keep up with you. I'm a bit of a homebody (understatement of the year).