i wanna rock HARD!

[QueenofSquats]

Hey
I have started following your journal, its seems you have great willpower, what are your goals,
NG can you gain muscle on NHE or is it only for maintaining or leaning? how did you get into training?

 

[nikegurl]

hi qos. thanks for visiting. i've definitely been able to gain muscle on this eating plan. right now i'm a little more focused on getting leaner. i cycle plans and now my main intent is to get leaner between now and thanksgiving. i'm usually adding reps or weight (sometimes both) on at least some exercises every workout lately.

i started training 10 years ago. hit it hard for 4 years. did a show back in connecticut (i live in california now)

then i got lazy for several YEARS yes years. i'm hitting it hard again. main goals - i'd like to get and maintain my bodyfat at around 12% and increase my muscle mass. my chest and shoulders are strengths. my shoulders my biggest weakness. calves and hamstrings too - but they're starting to come.

i switch up my eating roughly every 3-4 weeks. sooner if it doesn't feel like it's working or if i stop seeing results.

right now - i need patience. i'm seeing more definition coming so i'm getting leaner and i'm getting stronger. i should be thrilled but of course - i want it all faster.

oh - another goal - drinking more water all the time! i'm bad about that.

 

[nikegurl]

great leg workout today. i strayed from the leg program i'd been following but it was a good thing (i think and hope). i wanted to go heavier on squats instead of the 100 reps. i wanted to do leg extensions after squats and i wanted to do stiff legged deadlifts instead of good mornings which i never felt enough in my hams.

so i did.

1 1/4 Lying Leg Curls
8 x 60
7 x 60
7 x 60
9 x 50

Squats (been ages since I've tried to use any real weight on these. sort of weak - but it'll come. felt good just to do it again)
20 x 75
10 x 95
8 x 105
8 x 110

Leg Extensions
12 x 50
10 x 60
9 x 60
8 x 60

Stiff Legged Deadlifts
12 x 85
12 x 85
10 x 85
10 x 85

Seated Calf Machine
2 x 20 x 45
4 x 15 x 45

That did it.

 

[QueenofSquats]

Hi NG,
Thats great, best of luck with your efforts.
How do you switch your eating planning every 4 weeks, do you add more food??

My goal is to gain more muscle, without gaining fat, the NHE is working so far, I am feeling a bit spacey today, haven't carb up since 7days, will tomorrow...all my fellow trainers say its impossible to gain muscle without carbs (I wish this works for me so I can prove them wrong)...how long do you plan to do NHE?

 

[nikegurl]

i manipulate the macros usually. like i may up my daily carbs a tad by adding 1/2 cup oatmeal in the morning for instance and then stop the carb ups. may drop fat from 15 g each meal to 12. may go from 6 meals a day to 5....that sort of thing. calories won't go below about 1500 or above 1900 basically.

i absolutely know that i can build muscle without daily carbs (other than my veggies). my lifts go up, my bodyfat drops and the scale stays put.

i'll eat this way always. i'm not always on 6 meals a day with the carb ups every 4 days but i'm always following something. it feels too good when the progress is coming and too bad when i mess with it. also i've found that the sugar cravings go away after the first few days and stay away - unless i cheat. so now if i cheat it would be melting a very small piece of cheese on my burger or something like that (only did that once so far). i never cheat with carbs now because i've been down that road and it leads me to bad places! seriously. i know myself pretty well and bread is my big temptation that does the most harm.

i've been doing this eating plan for only 8 days and it's going really well. seeing much more definition in my upper chest and arms. legs always take longer. but it's working and i'm getting stronger.

 

[nikegurl]

CHEST workout. Had a good one. Added weight and some reps on the Smith.

Smith Press
10 x 60 (I don't know the bar weight so it's not added in)
8 x 70
8 x 80
5 x 90

next week i'll start with 70 and hope to get more reps with 90. felt good putting the "big plates" on the bar though!

SUPERSET - DB Press & Incline Flyes
10 x 35 press + 10 x 15 flye
7 x 35 press + 10 x 15 flye
9 x 30 press + 8 x 15 flye

SUPERSET - CG Bench & DB Pullovers
10 x 55 + 12 x 25 pullover
10 x 55 + 10 x 25
9 x 55 + 10 x 25

 

[Adidas]

Hey NG!

Just checking in on you! It has been awhile since I have had the time to read your journal. Looking good...great job on adding the "big plates"

How's your water intake doing? It is 7:30am and I am on liter #2.

Had a FU social last night with Fr. Kelly.

 

[w8lifter]

Originally posted by QueenofSquats
Hey
I have started following your journal, its seems you have great willpower, what are your goals,
NG can you gain muscle on NHE or is it only for maintaining or leaning? how did you get into training?

Just want to point out it's DPw8...not NHE.

Your w/o's are looking good NG....let me know when you want a change and we'll give you something new

 

[nikegurl]

change is good! i'd love more DPw8 workouts. they're the BEST i've used ever. (please and thank you, w8!)

the diet is "clicking". i'm gaining strength and losing fat. can't complain 'bout either of those! tomorrow night i carb up. looking forward to it. (i had a couple days off work so i haven't been the best on logging my food intake the last few days but i've stuck to the plan at each meal.)

 

[nikegurl]

bad week last week for logging but diet was clean and workouts were good. i did have 1 cheat/diet slip on saturday. i had 1 tortilla with rice and beef that my friend's mom made. homemade and so delicious. i shouldn't have had it but my workout on sunday was amazing - my arms never get that tight and pumped. maybe it was the food?

anyway - back on track with logging this week. no more cheats until thanksgiving and then i'll have gumbo - no pie or anything too crazy. gumbo's my favorite though so it'll be a great one meal cheat.

 

[dvlmn666]

hiya cutie. I'm backkkkk. In SD now, going to apply for a few jobs today.

Lookin good though.

 

[w8lifter]

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

That's a good quote...I like that

 

[dvlmn666]

yeah it just stuck in my head. The first time I read it.

 

[nikegurl]

Yesterday's food - a little low....

5 Meals
1418 Calories
162 protein
24 carbs
72 fat

Trained LEGS

SQUATS
12 x 95
8 x 115
2 x 6 x115

EXTENSIONS
12 x 60
10 x 60
8 x 60 + 4 x 50
7 x 60 + 4 x 50

STIFF LEGGED DEADLIFTS
3 x 12 x 85
10 x 85

Planned to do leg curls but ran out of time. My legs were jello when I left so I think I still got in a good workout.

Chest tonight.

 

[nikegurl]

Trained back last night. I didn't log it because I went to a different gym with friends from work and the weight stacks were way different. Like at my gym when I do pulley rows I use 80 or 90 pounds. There 110 was no problem. So I didn't really go up 30 lbs on that exercise - just a different pulley.

Had a pretty good workout but I learned I don't like to work out with people for the most part. That probably sounds terrible so I'll just vent it here and try to play nice.

2 guys 1 other woman and me.....2 guys are stronger for sure but only 1 of them has a clue. They of course figure I'll be working with the other woman who's a dear friend. But she's a beginner and it's hard for me to get my workout in and teach her. Slows down my pace and messes with my concentration.

Luckily they all live about 40 minutes from me so I have that excuse. Loved their gym but really like to train alone. Nice to have the spot when you need it but not worth the trade off sometimes.

Rant over.

 

[nikegurl]

WED MEALS - still only got 5 in....

MEAL 1
1.5 whey
3 Tbs whipping cream
4 strawberries

MEAL 2
can tuna
large stalk celery
1 Tbs + 1 Tsp safflower mayo

MEAL 3
turkey burger
1/2 egg yolk
1/2 apple

MEAL 4
same as #2

MEAL 5
4 oz chicken
1 cup mixed greens
2 Tbs Newman's

TOTALS
1512 calories
176 protein
28 carb (22 after subtracting fiber)
77 fat

 

[nikegurl]

THURSDAY FOOD

MEAL 1
1.5 whey
3 Tbs whipping cream
1/2 apple

MEAL 2
2 eggs
5 egg whites
1.5 pat butter

MEAL 3
can tuna
celery
1 Tbs safflower mayo

MEAL 4
turkey burger (1.5)
2 egg whites

MEAL 5
same as 3

MEAL 6
same as 1 - but no apple

TOTALS
1710 calories
200 protein
25 carb
85 fat

 

[nikegurl]

Diet changes coming - on non workout days (2 a week) I'll drop to 5 meals a day. Other big change - my fat sources. I got some nasty flax about a month ago and ever since then I've pretty much stopped using it (bad and lame excuse)

So no more whipping cream in shakes. Back to flax as fat source. Still going to keep 2 egg yolks and pat of butter thing I've been doing in Meal #2. Fat from my meat will stay. Pretty much it's the whipping cream that's gonna go (soon as I get new flax) and the safflower mayo - which I LOVE so I may have it sometimes but not every day like I have been.

 

[nikegurl]

Sort of a weak chest workout last night. (I'm late logging). I've found that I just can't do flyes. They kill my shoulders. I had been finding a "spot" for the range of motion that didn't hurt but that isn't working anymore. All flyes hurt my shoulders but nothing else does so I'll just stop the flyes. Presses are fine and I can use cables and hammer strength machines and pec deck without pain.

DB PRESS
10 x 30
10 x 35
7 x 40

SUPERSET INCLINE DB PRESS & FLAT FLYES
10 x 30 + 10 x 15
10 x 30 + 10 x 15
6 x 35 and no flyes....hurting

CABLE CROSSOVERS
10 x 30
10 x 35
6 x 40

not a great workout - pissed me off. i'd been on a roll of great ones!

 

[nikegurl]

SHOULDERS

External Rotations
2 x 10 x 10

Smith Machine Press
12 x Bar
7 x 50 (+ bar weight)
6 x 50
8 x 40

DB Press
12 x 15
10 x 20
9 x 20

SUPERSET
DB Shrugs + Upright Rows
3 sets 10 x 40 + 10 x 45

Lateral Raises
10 x 15
8 x 15 + 6 x 10 (drop set)
8 x 15 + 6 x 10 (drop set)

Front Raises
2 x 8 x 7.5

 

[dvlmn666]

Originally posted by nikegurl

Smith Machine Press
12 x Bar
7 x 50 (+ bar weight)
6 x 50
8 x 40

You are doing these to the front like Military Presses right? If your doing them behind the neck you could be hurting your shoulder even though you aren't feeling any pain. It stresses the rotator cuff alot!!!

You do as much weight as this vain guy at the new gym I'm going to. After every set he runs over to the mirror and flexes, and looks over his shoulders. lol. Plus that's also the only exercise I've ever seen him do in the week I've been going there. lol

 

[nikegurl]

yep - i don't do behind the neck presses. my shoulders are pretty weak so he doesn't have much to brag about lol!

had a great chest workout last night.

DB PRESS
10 x 30
10 x 40
8 x 45
7 x 45

The 45s are new for me! Felt very strong

INCLINE HAMMER
12 x 50
12 x 70
10 x 80

PEC DECK
2 x 12 x 60
7 x 75

DB PULLOVERS
2 x 12 x 25
10 x 25

shoulder is ok!

 

[dvlmn666]

Awesome, glad your shoulder is feeling better.

 

[nikegurl]

i haven't been very good about logging lately!

i'm gonna work on that. good news is i've been having some good workouts - not cheating on my eating and drinking plenty of water.

ARMS
1A. BB Curls
10 x 35
6 x 55
6 x 55
1B. Pushdowns
10 x 35
10 x 45
8 x 50

2A. Preacher Machine Curls
7 x 30
6 x 30
10 x 25
2B. Tricep Machine Extensions
10 x 25
10 x 30
8 x 35

3A. Hammer Curls
10 x 20
9 x 20
9 x 20
3B. 1 Arm Cable Pushdown
3 x 10 x 30

LOVE hammer curls!

 

[Dr. Pain]

Are those nutritional changes working for you?!


DP

 

[Adidas]

Hey NG,

I feel off the face of the boards for awhile. Work has been crazy to say the least. Looks like you are on track Chat with you later.

 

[nikegurl]

Hi DP - I've dropped the whipping cream in my 2 shakes and replaced with flax.

I've gone to 5 meals on non gym days.

But - I'm still having 1 Tbs safflower mayo in my tuna. I know I have to let that go too but I started with the whipping cream and # of meals first.

I'm getting stronger and a bit leaner but the leaning out is coming pretty slowly. I know - I suck for not cutting the safflower mayo out yet. Can I have Newman's instead if I'm having flax twice a day? Tuna and flax makes me scared.....

 

[butterfly]

Where are you girlie????