Intense Desire........

[katie64]

Morning Cardio/Abs/Butt 6:00am

Meal 1: 7:00am?????????Omelet, 1 whole/4 whites, 1 Slice FF cheese, ½ c. oatmeal (dry measure)
Totals Cals 264 F8 C23 P24

Meal 2: 9:30am?????????Protein Shake, 1 Banana
Totals Cals 245 F9 C21 P21

Meal 3: 12:00am??????.1 Can Tuna, 1c. Romaine, 1tps. Mayo
Totals Cals 197 F10 C1 P24

Meal 4: 2:30pm??????..Protein Shake
Totals Cals 170 F9 C2 P20

Afternoon W/O 3:00pm

Meal 5: 4:00pm??????..Protein Shake, 1/2c. Oatmeal (dry measure), 1 banana
Totals Cals 390 F12 C46 P27

Meal 6: 6:30pm??????..Chicken, 2c. Gr. Bean or Broccoli, 2 CLO caps
Totals Cals 194 F9 C6 P26

Daily Totals?????????..Cals 1460 F57 C99 P142

This is as close as I could figure

 

[katie64]

Meal 5 on Sundays (NTD) the oatmeal and banana will be cut out..........I really really hate the idea of eating all those carbs, maybe I've become a carbaphobic

 

[katie64]

UPDATED.......

Ok, changed a few of the exercises, dropped the HIIT (for now), combined the Ab exercises and dropped some....... the cables on my machine are loose or something, so I'm not doing any cable work until it's fixed, plus I actually like working with free w8's more......

Last Long Post

2sets/20reps/light w8's

MONDAY

???Chest???
BB Bench Press
BB Incline Press
DB Bench Press
DB Incline Press
DB Flyes

???Biceps???
Alternate DB Curls
BB Curls
Preacher Curls
Concentration Curls
Hammer Curls

TUESDAY

???Legs???
Swiss Ball Squats w/DB
Leg Extensions
Lying Leg Curls
Good Mornings
Alternate DB Lunges
Leg Presses
Sumo Squat w/BB
SLDL
Seated Calf Raises
Standing Heel Raises

WEDNESDAY

???Shoulders???
Seated DB Press
Front Raises
Lateral Raises
Upright Barbell Rows
Rear Lat Raises

???Triceps???
Close grip Bench Press
Triceps Kickbacks
Incline Tri Extensions
Bench Dips
Overhead Tri Extensions

THURSDAY

???Legs??? see above

FRIDAY

???Back??? ***3sets/20reps
(Front) Lat Pulldown ***changing grip w/each set
(Back) Pulldown
One-Arm DB Row
Bent BB Row
Back Extensions over Swiss Ball

SATURDAY

???Legs??? see above

Monday - Saturday........Sunday's OFF

Cardio (am)??????Elliptical or Treadmill??????45 min

Ab w/o???..2 sets, 25 reps???

Crunches
Reverse crunch
Bicycles
Decline Crunches
Decline Oblique
Pelvic Tilt
Hanging Knee Raises

 

[katie64]

If I can find something to equal 50carbs with the protein shake in Meal 5, I will change it..........

Still sick, going back to bed, I will do my w/o later, tried to eat breakfast ...........this week is obviously becoming my re-arrange week and I thought yesterday was tuesday (wrong) ..... so I already screwed up my training days

 

[hardasnails1973]

looks good my dear if you get hungry at night time just have a small salad and you will be fine to hold you over or a small protein shake like 20 grams with a TSP of EFAS or 1 TBSP peanut butter

 

[katie64]

Originally posted by hardasnails1973
looks good my dear if you get hungry at night time just have a small salad and you will be fine to hold you over or a small protein shake like 20 grams with a TSP of EFAS or 1 TBSP peanut butter

Thanks babe

 

[BabsieGirl]

I wanted to pop in and wish you the best. Keep focus mentally and physically.

I too am thinking of starting a dif. journal. Too many things are getting in the way of the IM Comp so I may quit that. Dunno, haven't made up my mind and probably won't until Jan. 27th.

anyway, good luck. Remember this:

Desire + Consistency ='s Results. If you keep that sollution close to your mind and your heart, you'll do great!

 

[katie64]

Originally posted by BabsieGirl
I wanted to pop in and wish you the best. Keep focus mentally and physically.

I too am thinking of starting a dif. journal. Too many things are getting in the way of the IM Comp so I may quit that. Dunno, haven't made up my mind and probably won't until Jan. 27th.

anyway, good luck. Remember this:

Desire + Consistency ='s Results. If you keep that sollution close to your mind and your heart, you'll do great!

Thank you so much sweetheart, I truly appreciate this from you

I have your quote on the wall in my workout room, one of the quotes that keeps me going, I know being a mom, work, etc. does make what we choose to do for ourselves more challenging, good luck with your new journal and goals, take care

 

[BabsieGirl]

Thanks Katie. I'll be popping in once in a while.

 

[hardasnails1973]

just keep postive focus and make minor changes so you know what is going on..With all this up and down bull shit unless you are lean already its just going to confuse the average person. KISS rule i live by it

 

[katie64]

Originally posted by hardasnails1973
just keep postive focus and make minor changes so you know what is going on..With all this up and down bull shit unless you are lean already its just going to confuse the average person. KISS rule i live by it

HUH

KISS=Keep it Simple, sweetheart or stupid

 

[BabsieGirl]

Keep Intensity Straight Silly = KISS

I'm just guessing, I have no clue what his breakdown is

 

[hardasnails1973]

KEEP IT SIMPLE STUPID

 

[BabsieGirl]

 

[hardasnails1973]

Simplicity is a wonderful thing

 

[katie64]

Originally posted by hardasnails1973
KEEP IT SIMPLE STUPID

Stupid

Sweetheart's much better, IMHO

 

[katie64]

35min. cardio, tried to eat lunch, got 1/2 of it down.....had some pretzels and ginger ale to settle my tummy, it's not working, and now I'm starting to get whiny

I will post my exact meals when I feel better.

Working my Tri's & Shoulders in a while, reversed my training days will try and work my abs too!

 

[katie64]

Shoulders & Tri's

Seated DB Press 1/20/15
Front Raises 1/20/10
Lateral Raises 1/20/10
Upright Barbell Rows 1/20/20
Rear Lat Raises 1/20/10

Close grip Bench Press 1/20/20
Kickbacks 1/20/10
Incline Tri Ext. 1/20/10
Bench Dips 10......couldn't do anymore
Overhead Tri Ext. 1/20/15

My w8's are very low but I just have no strength right now, could only do one set, try for 2 tomorrow if I'm feeling better, but at present I am feeling much worse........

AB's

Crunches 1x25
Reverse crunch 1x25
Bicycles 1x50
High angle Pelvic Tilt 1x50
Hanging Knee Raises 3, LOL

 

[katie64]

Ate real food for dinner, so far it's staying down.........I probably drank 2 gallons of H20, I'm floating

 

[katie64]

No training today.......I slept most of the day......I need food now

 

[Sapphire]

Hope you are feeling better Katie! It STINKS feeling crappy and trying to workout! Rest up and feel better!
You are SOOO good keeping track of your diet, calories, carbs, fat etc., I should do that but I won't!

 

[katie64]

Originally posted by Sapphire
Hope you are feeling better Katie! It STINKS feeling crappy and trying to workout! Rest up and feel better!
You are SOOO good keeping track of your diet, calories, carbs, fat etc., I should do that but I won't!

Yes, I feel so much better, thanks alot babe, hey aren't you suppose to be at the spa

Your lucky you don't have to keep track, next year I won't have to either, I'll know exactly what content is in each thing I eat, lol, my kids already ask is this a fat or a carb, LMAO.....I say No that's protein, hahaha, they are too cute, they also tell me every day, Mom you look awesome, BWAHAHAHAHA.............by the end of this year, I will

 

[katie64]

Training/Cardio

Back/Ab's

Lat Pulldown (front) chg grip each set 3x20x30
(back) 2x20x30
1 arm DB Row 2x20x15 each hand
Bent BB Row 2x20x20

Crunches 2x25
Reverse crunches 2x25
Bicycles 2x50
High Angle Pelvic Tilt 1x50
Hanging Knee Raises 1x30

25 min. cardio


Ate really really bad today, UGH

 

[katie64]

I'm moving my bi's to back day, and tri's to chest day, does anyone know what works best with what, I thought it was push/pull, chest/tris, back/bis, shoulders (with what) Or am I totally way off base here

 

[gwcaton]

i do shoulders with chest/tris.

back/biceps/abs

 

[katie64]

I am so ready to eat some good food, finally feeling well enough to eat, I'm very prepared, actually for a month, lol....I'm doing a challenge with a friend from another board, we have similar body types, plus she's awesome so I'm psyched for this, and it will be a great push for me starting Monday.

Doing measurements, w8, pics tomorrow, we're doing this for 16 weeks, I think , maybe 12 either way I'll be in better shape and that much closer to my goals, if I haven't reached them by then

 

[katie64]

Originally posted by gwcaton
i do shoulders with chest/tris.

back/biceps/abs

Yea, I thought about doing chest/tri's/shoulders together but thought it would be too much, I want to work out 6 days, so I'm trying to break it up accordingly, and abs I want to work much much more than one day, 6 to be exact, ........cardio, abs, butt, 6days a week, break up the UB and legs over 5 or 6 days, I like what I had then someone suggested over the phone about push/pull (?) working chest and tri's, not chest and bi's, grrrrrrrrrrrr, you would think I would know this better, I've done so much fuggin reading on this

 

[gwcaton]

Katie,

grrrrrrrrrrrr, you would think I would know this better, I've done so much fuggin reading on this

There is just too much information out there and it is hard to keep it all straight.
I am no expert by any stretch of the imagination but i would say start somewhere and evaluate after a period of time and then decide if it is working for you. If not try adjust something. don't adjust but one maybe two things at a time or you won't know adjustment is helping and which is not . Did That make any sense ? ! LOL

Just my .02

Gary

 

[katie64]

Originally posted by gwcaton
Katie,

There is just too much information out there and it is hard to keep it all straight.
I am no expert by any stretch of the imagination but i would say start somewhere and evaluate after a period of time and then decide if it is working for you. If not try adjust something. don't adjust but one maybe two things at a time or you won't know adjustment is helping and which is not . Did That make any sense ? ! LOL

Just my .02

Gary

Thanks Gary...........yea I think I may just move bi's with back

 

[katie64]

But I'm not going to complicate this, as HAN says "KISS"..........


Yeah I get to eat a banana today