w8lifter
Elite Member
OMG!!! SOMEONE NEEDS TO GET HERE RIGHT NOW AND TIE ME DOWN AND KEEP ME OUTTA THE KITCHEN!!!! I JUST ATE A CHOCOLATE COOKIE 
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My road to kicking a$$
- Thread starter w8lifter
- Start date
How come biatch isn't tieing you down???
7 weeks and 1 day w8. Is that enough incentive?
Think of the poor kids!!! That's one less cookie they'll get to enjoy and feed their young growing bodies with thanks to their mother!!!
Am I helping?
w8lifter
Elite Member
Friday, Feb 15.
1. Smith Machine, slight incline: 60/8, 80/4, 80/3, 80/3, 70/8....120 sec RI
2a. Behind neck Press: bar/8, bar/8, bar/8....60 sec RI
2b. EZ curl: 45/8, 45/8, 45/8....60 sec RI
3a. Flat DB Press: 20/12, 20/10, 20/10.....0 sec RI
3b. Flat flyes: 15/6, 15/6, 12/6....120 sec RI
4a. Standing DB Hammer curl: 15/9, 15/8, 15/7.....30 sec RI
4b. Side Laterals: 10/8, 10/8, 10/7.....30 sec RI
25 minutes high intensity interval training on elliptical....1:2 work:rest ratio.
1. Smith Machine, slight incline: 60/8, 80/4, 80/3, 80/3, 70/8....120 sec RI
2a. Behind neck Press: bar/8, bar/8, bar/8....60 sec RI
2b. EZ curl: 45/8, 45/8, 45/8....60 sec RI
3a. Flat DB Press: 20/12, 20/10, 20/10.....0 sec RI
3b. Flat flyes: 15/6, 15/6, 12/6....120 sec RI
4a. Standing DB Hammer curl: 15/9, 15/8, 15/7.....30 sec RI
4b. Side Laterals: 10/8, 10/8, 10/7.....30 sec RI
25 minutes high intensity interval training on elliptical....1:2 work:rest ratio.
w8lifter
Elite Member
Okay dammit!!!!!! I'm posting my diet here so everyone can yell at me if I cheat!!!
Saturday, Feb 16
Meal 1....9 am
2 cups coffee w/ tbsp light cream
1/3 cup oats w/ tbsp sugar free maple syrup
4 egg whites
1 calcium, 1 vit C (500 mg), 1 multi vit/min, 1 vit-B complex.
Meal 2......10:30 am
Tuna/Pasta (kamut) casserole...bout 1 cup
1/4 c 1% cottage cheese
Meal 3.....12:30 pm
Chocolate Protein Shake mixed w/ water
1 tbsp Omega Oil Blend
1/4 c cottage cheese
Meal 4....2:30
3 egg whites
1 cup coleslaw
5 almonds
1/2 tbsp p/b
Meal 5.....6:30 pm (post cardio)
Can of tuna, stirfried in ff spray w/ 10 mushrooms, 1 small carrot & 1 stalk celery.
1 cup green tea, decaffienated
Meal 6....9:00 pm
1 tbsp natty P/B mixed w/ 3/4 scoop chocolate protein
cal/mag
Meal 7....10 pm
1/2 cup cottage cheese
10 almonds
Total Water - 3.5 litres
TOTALS: 1518 cals, 172 pro, 97 carb (16 fibre), 50 fat
Did 45 minutes cardio...elliptical + stretching
Worked on my routine for about 2 hrs today.
Saturday, Feb 16
Meal 1....9 am
2 cups coffee w/ tbsp light cream
1/3 cup oats w/ tbsp sugar free maple syrup
4 egg whites
1 calcium, 1 vit C (500 mg), 1 multi vit/min, 1 vit-B complex.
Meal 2......10:30 am
Tuna/Pasta (kamut) casserole...bout 1 cup
1/4 c 1% cottage cheese
Meal 3.....12:30 pm
Chocolate Protein Shake mixed w/ water
1 tbsp Omega Oil Blend
1/4 c cottage cheese
Meal 4....2:30
3 egg whites
1 cup coleslaw
5 almonds
1/2 tbsp p/b
Meal 5.....6:30 pm (post cardio)
Can of tuna, stirfried in ff spray w/ 10 mushrooms, 1 small carrot & 1 stalk celery.
1 cup green tea, decaffienated
Meal 6....9:00 pm
1 tbsp natty P/B mixed w/ 3/4 scoop chocolate protein
cal/mag
Meal 7....10 pm
1/2 cup cottage cheese
10 almonds
Total Water - 3.5 litres
TOTALS: 1518 cals, 172 pro, 97 carb (16 fibre), 50 fat
Did 45 minutes cardio...elliptical + stretching
Worked on my routine for about 2 hrs today.
Last edited:
w8lifter
Elite Member
Yeah, I'm getting pumped 
I was watching all my fitness videos today, including the musclemania....I really liked your routine 
Still haven't decided about the end of april...that's the fitness model eh? I guess it depends on if I can afford it
I was watching all my fitness videos today, including the musclemania....I really liked your routine Still haven't decided about the end of april...that's the fitness model eh? I guess it depends on if I can afford it
w8lifter
Elite Member
Thanks Tank 
w8lifter
Elite Member
Sun Feb 17
Meal 1....8 am
2 cups coffee w/ light cream
6 egg whites
1 yolk
1 tbsp ketchup
5 almonds
Meal 2......10 am
1/4 c cottage cheese mixed w/
2 tbsp ls yogurt
5 almonds
Meal 3.....12 pm
can tuna
1/2 tbsp olive oil
Meal 4.....2 pm
Chocolate protein mixed w/ water &
1 tbsp Omega Oil Blend
Meal 5......4:30 pm
Chocolate protein mixed w/ water
1/3 cup oats
1 tbsp sugar-free maple syrup
Meal 6......6:30 pm
2 Homemade Chocolate Almond muffins
1 plain rice cake w/ 1/2 tbsp peanut butter
Meal 7.....8:30
4 oz turkey breast
1 sliced cucumber
Total Water = 1.5 litres
Meal 1....8 am
2 cups coffee w/ light cream
6 egg whites
1 yolk
1 tbsp ketchup
5 almonds
Meal 2......10 am
1/4 c cottage cheese mixed w/
2 tbsp ls yogurt
5 almonds
Meal 3.....12 pm
can tuna
1/2 tbsp olive oil
Meal 4.....2 pm
Chocolate protein mixed w/ water &
1 tbsp Omega Oil Blend
Meal 5......4:30 pm
Chocolate protein mixed w/ water
1/3 cup oats
1 tbsp sugar-free maple syrup
Meal 6......6:30 pm
2 Homemade Chocolate Almond muffins
1 plain rice cake w/ 1/2 tbsp peanut butter
Meal 7.....8:30
4 oz turkey breast
1 sliced cucumber
Total Water = 1.5 litres
Last edited:
Go W8 Go, You go girl.
w8lifter
Elite Member
Geez, I have been so busy the last two days dialing in on my diet/training for this comp.
I'm getting some great help from Dr.Pain at ABC.
My diet is going to change....high fat, low carb....so's my leg training
Will update when it gets all ironed out
I'm getting some great help from Dr.Pain at ABC.
My diet is going to change....high fat, low carb....so's my leg training
Will update when it gets all ironed out
Dr. Pain
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Looks good, I would add some sets in the 18-25 range, possibly "down sets" (last set of an exercise at a slightly lighter weight), for Golgi response, and don't forget 50-100 reps sets for shocking!
FC
FC
w8lifter
Elite Member
Okay, I've got my diet in order, for the most part. Still working on training....we're having a slight disagreement on the legs, lol
Gotta hit 6 litres of water a day, bi-weekly carb-up. This is my second day on this diet, third day low carbs.
Feb. 20
Meal 1, 7:30 am
2 coffee w/ 2 tbsp heavy cream
6 egg whites
1 yolk
1 Multi, b-complex, cal/mag, Vit C (500mg), 5 gm Glutamine
Meal 2, 10:30 am
Can tuna
1 tbsp reg. mayo
chopped green onion & celery
Meal 3, Post w/o, 1:00
1.25 scoops protein w/ water
4 strawberries
2 tbsp cream
Mixed salad w/ spinach, brocoli, celery, mushrooms, chopped onions...about 2 cups....just made a big salad & mixed it w/ 3 tbsp oil & vinegar so I don't know how much that is per serving??
1 tsp glut, cal/mag, vit C (500 mg)
Meal 4, 5:00 pm
Damn, got stuck at the hospital, I was starving by the time I got home!
1 can tuna mixed w/ 1 tbsp olive oil
'bout 2 cups of salad that I made earlier
1 oz chicken
1 cup green tea
Meal 5, 8 pm
3 oz steak
1 whole egg
rest of salad..about a cup
handful of green beans
Meal 6, 10 pm
1.25 Protein serving (didn't get around to cooking chicken
1 tsp Omega Oil Blend
1 tbsp p/b.....want more!
Total Water - 5.5 litres
TOTALS - 1679 cals, 83 fat, 36 carbs (10 fibre), Protein 193
*****Doesn't include the 3 tbsp of oil & vinegar though....I can not find a breakdown for this!
Gotta hit 6 litres of water a day, bi-weekly carb-up. This is my second day on this diet, third day low carbs.
Feb. 20
Meal 1, 7:30 am
2 coffee w/ 2 tbsp heavy cream
6 egg whites
1 yolk
1 Multi, b-complex, cal/mag, Vit C (500mg), 5 gm Glutamine
Meal 2, 10:30 am
Can tuna
1 tbsp reg. mayo
chopped green onion & celery
Meal 3, Post w/o, 1:00
1.25 scoops protein w/ water
4 strawberries
2 tbsp cream
Mixed salad w/ spinach, brocoli, celery, mushrooms, chopped onions...about 2 cups....just made a big salad & mixed it w/ 3 tbsp oil & vinegar so I don't know how much that is per serving??
1 tsp glut, cal/mag, vit C (500 mg)
Meal 4, 5:00 pm
Damn, got stuck at the hospital, I was starving by the time I got home!
1 can tuna mixed w/ 1 tbsp olive oil
'bout 2 cups of salad that I made earlier
1 oz chicken
1 cup green tea
Meal 5, 8 pm
3 oz steak
1 whole egg
rest of salad..about a cup
handful of green beans
Meal 6, 10 pm
1.25 Protein serving (didn't get around to cooking chicken
1 tsp Omega Oil Blend
1 tbsp p/b.....want more!
Total Water - 5.5 litres
TOTALS - 1679 cals, 83 fat, 36 carbs (10 fibre), Protein 193
*****Doesn't include the 3 tbsp of oil & vinegar though....I can not find a breakdown for this!
Last edited:
w8lifter
Elite Member
Wednesday, Feb 20
1. Leg Extensions: 45/10+30/5, 30/15, 30/15...60 sec RI....at this point it went downhill
2a. back squats, legs wider than normal: 70/10, 75/10, 75/8, 75/8.....0 sec RI
2b. Leg Press: one *&^%** plate a side/12, 10, 10, 10 .....120 sec RI
3a. DB SLDL: 30/12, 35/12, 35/12....could've gone on forever but didn't want to....0 sec RI
3b. Decline Harrop Curl, slow eccentric: 6, 6, 5....0 sec RI
3c. Lying leg curl: 30/10, 30/8, 25/8, toes out on first set, toes in on others....120 sec RI
Okay...this is where the 70 fuking reps of extensions were to come in......1 set of extensions & curls...15/15...you'll note it's not even close to 75....
Worst fuking workout I've ever had
1. Leg Extensions: 45/10+30/5, 30/15, 30/15...60 sec RI....at this point it went downhill
2a. back squats, legs wider than normal: 70/10, 75/10, 75/8, 75/8.....0 sec RI
2b. Leg Press: one *&^%** plate a side/12, 10, 10, 10 .....120 sec RI
3a. DB SLDL: 30/12, 35/12, 35/12....could've gone on forever but didn't want to....0 sec RI
3b. Decline Harrop Curl, slow eccentric: 6, 6, 5....0 sec RI
3c. Lying leg curl: 30/10, 30/8, 25/8, toes out on first set, toes in on others....120 sec RI
Okay...this is where the 70 fuking reps of extensions were to come in......1 set of extensions & curls...15/15...you'll note it's not even close to 75....
Worst fuking workout I've ever had
Your eating looks awesome! What do you use for counting calories and breaking down macros. I've never done that. I've always estimated and I think I'm pretty close when I do estimate it out. But I try not to.
6weeks and 3 days starting tomorrow. LOL. Yes, I'm counting down every single last day...
I have butterflies in my stomach right now
I just wish I knew what I was up against.
I'm happy with my progress, but then again scared s***less about what some of the other girls might look like compared to me.
Oh well, I'll never know til I go. I have to remind myself this is 'supposed to be' an all natural show. There's always a couple suspicious looking chics though.
6weeks and 3 days starting tomorrow. LOL. Yes, I'm counting down every single last day...
I have butterflies in my stomach right now
I just wish I knew what I was up against.
I'm happy with my progress, but then again scared s***less about what some of the other girls might look like compared to me. Oh well, I'll never know til I go. I have to remind myself this is 'supposed to be' an all natural show. There's always a couple suspicious looking chics though.
CLP, my trainer said that they only pull a couple of people out for testing at the all natural contests, so he told me to be prepared that some guys will take steroids anyways and take a chance of not being selected. He said that we can beat them anyways, after seeing the pictures of both of you two I know you can beat anyone. You are both incredibly beautiful ladies.
w8lifter
Elite Member
I use a combination of fitday.com (that's where I write everything down), a food count book & the actual labels on my food...I am very anal about counting, lol.
Diet/training for feb. 21:
Thursday, Feb 21
6 weeks & 2 days out...I'm gonna try and get a progress pic up in the next couple days. Still feel kinda bloated or something, mostly cause of the water I think.
Energy is fine, but I think I need to carb up soon. Picking up some fibre supplement today cause I'm concerned I'm not getting enough.
Meal 1, 7:30
2 cups coffee w/ 2 tbsp cream
6 egg whites
1 yolk
multi, calcium, vit c, b-complex, tsp glut.
Meal 2, 10:30 am
can tuna
1 tbsp mayo
chopped green onion & celery
1/2 tbsp p/b
Meal 3, 2:00 pm, post cardio
1.25 serving Protein w/ water
4 strawberries
2 tbsp cream
2 cups mixed salad w/ oil & vinegar
vit c, tsp glut, cal/mag, fuking nasty fibre supplement...that shiat's nasty, I'd rather swallow (anything) but that stuff
Meal 4, 4:30 pm
3 oz roast beef (I hope I'm allowed beef!!)
1 whole egg
.5 tbsp p/b
salad...the usual, lol
Meal 5, 7:30 pm
1 scoop protein
1 tbsp oil
1 oz chicken
....I gotta stop drinking my food!!!! I was stuck at the dojo though....no veggies either.
Meal 6, 10:00 pm
3 oz roast beef
1.5 oz chicken
1 tbsp mayo
half green pepper
Total Water - 6 litres
TOTALS: 1818 cals, 98 fat , 37 carbs (6 fibre), 190 protein
training
35 minutes, Elliptical, Mod intensity, too sore for intervals.
Diet/training for feb. 21:
Thursday, Feb 21
6 weeks & 2 days out...I'm gonna try and get a progress pic up in the next couple days. Still feel kinda bloated or something, mostly cause of the water I think.
Energy is fine, but I think I need to carb up soon. Picking up some fibre supplement today cause I'm concerned I'm not getting enough.
Meal 1, 7:30
2 cups coffee w/ 2 tbsp cream
6 egg whites
1 yolk
multi, calcium, vit c, b-complex, tsp glut.
Meal 2, 10:30 am
can tuna
1 tbsp mayo
chopped green onion & celery
1/2 tbsp p/b
Meal 3, 2:00 pm, post cardio
1.25 serving Protein w/ water
4 strawberries
2 tbsp cream
2 cups mixed salad w/ oil & vinegar
vit c, tsp glut, cal/mag, fuking nasty fibre supplement...that shiat's nasty, I'd rather swallow (anything) but that stuff
Meal 4, 4:30 pm
3 oz roast beef (I hope I'm allowed beef!!)
1 whole egg
.5 tbsp p/b
salad...the usual, lol
Meal 5, 7:30 pm
1 scoop protein
1 tbsp oil
1 oz chicken
....I gotta stop drinking my food!!!! I was stuck at the dojo though....no veggies either.
Meal 6, 10:00 pm
3 oz roast beef
1.5 oz chicken
1 tbsp mayo
half green pepper
Total Water - 6 litres
TOTALS: 1818 cals, 98 fat , 37 carbs (6 fibre), 190 protein
training
35 minutes, Elliptical, Mod intensity, too sore for intervals.
Dr. Pain
Banned Member
- Joined
- Feb 20, 2002
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Total Water - 6 litres
TOTALS: 1818 cals, 98 fat , 37 carbs (6 fibre), 190 protein
training
35 minutes, Elliptical, Mod intensity, too sore for intervals.
Very impressive! but how does one eat 1 oz of chicken?
Sore? Sore is good!
FC
TOTALS: 1818 cals, 98 fat , 37 carbs (6 fibre), 190 protein
training
35 minutes, Elliptical, Mod intensity, too sore for intervals.
Very impressive! but how does one eat 1 oz of chicken?
Sore? Sore is good!
FC
w8lifter
Elite Member
Sore is not good when you need to work your splits & flexibility, lol!!
I weigh and measure everything that goes in my mouth
w8lifter
Elite Member
Friday, Feb 22
Woke up this morning feeling lean and tight, it was great! Get to carb up tonight, as per Dr. orders. I can't wait!!! I so want that oatmeal, lol! Took some progress pics this morning...quality/lighting sucks as usual, but it gives an idea anyway.
My tan is fading...should have gone in on Monday, won't get there till tomorrow!
Meal 1, 7:30 am
2 coffee w/ 2 tbsp cream
4 oz chicken
Multi, b-complex, calcium, vit c, tsp glut, fibre supp :throwup:
Meal 2, 10:30 am
6 egg whites
2 yolks
2 cups veggies w/ oil & vinegar
Meal 3, 2:00 pm, Post W/O
1.25 serving protein w/ water
1 tbsp Omega Oil blend
4 strawberries
1/2 cucumber
1 green pepper
vit c, cal/mag, glut & fibre
Meal 4, 5:00 pm
can tuna
1 tbsp mayo
1/2 tbsp olive oil
chopped green onions/celery
Meal 5, 8:00 pm
4 oz roast beast
1 oz chicken
1 whole egg
Meal 6, 10 pm
1 cup old fashioned oats
1/2 banana
tsp cinnamon
6 oz sweet potato
1 tbsp p/b
I wasn't sure I could fit all that in my mouth at one sitting! It was almost too much to handle, but somehow, I stuffed it all down my throat...and swallowed! The oats though...I'm used to the quickies and I gotta say this was nice for a change
TOTAL WATER - 6 litres
totals: 2041 cals, 91 fat, 113 carbs, 187 protein
Training:
I've never really trained like a bb before...it takes some getting used to!!!
1. Smith, slight incline: 60/8, 70/6, 70/6, 70/5, 60/7, 60/7....60 sec RI
2a. CG bench: 40/12, 50/10, 50/8, 40/14.....0 sec RI
2b. EZ Curl: 45/8, 35/10, 35/10.....60 sec RI
3. DB Pullover: 15/14, 20/14, 25/10....60 sec RI...I've only done these once before and it was a long time ago!
4a. Flat DB Press: 25/8, 25/6, 25/6.....0 sec RI
4b. Flyes: 15/6, 12/10, 12/8.....60 sec RI
5. Standing Alternating DB Curl: 15/10, 15/10, 15/8
Might go back later for cardio.
*didn't get to cardio!*
Feb 22, 2002 - front
Feb 22, 2002 - back
Feb 22, 2002 - back
Feb 22, 2002 - front
Woke up this morning feeling lean and tight, it was great! Get to carb up tonight, as per Dr. orders. I can't wait!!! I so want that oatmeal, lol! Took some progress pics this morning...quality/lighting sucks as usual, but it gives an idea anyway.
My tan is fading...should have gone in on Monday, won't get there till tomorrow!
Meal 1, 7:30 am
2 coffee w/ 2 tbsp cream
4 oz chicken
Multi, b-complex, calcium, vit c, tsp glut, fibre supp :throwup:
Meal 2, 10:30 am
6 egg whites
2 yolks
2 cups veggies w/ oil & vinegar
Meal 3, 2:00 pm, Post W/O
1.25 serving protein w/ water
1 tbsp Omega Oil blend
4 strawberries
1/2 cucumber
1 green pepper
vit c, cal/mag, glut & fibre
Meal 4, 5:00 pm
can tuna
1 tbsp mayo
1/2 tbsp olive oil
chopped green onions/celery
Meal 5, 8:00 pm
4 oz roast beast
1 oz chicken
1 whole egg
Meal 6, 10 pm
1 cup old fashioned oats
1/2 banana
tsp cinnamon
6 oz sweet potato
1 tbsp p/b
I wasn't sure I could fit all that in my mouth at one sitting! It was almost too much to handle, but somehow, I stuffed it all down my throat...and swallowed! The oats though...I'm used to the quickies and I gotta say this was nice for a change
TOTAL WATER - 6 litres
totals: 2041 cals, 91 fat, 113 carbs, 187 protein
Training:
I've never really trained like a bb before...it takes some getting used to!!!
1. Smith, slight incline: 60/8, 70/6, 70/6, 70/5, 60/7, 60/7....60 sec RI
2a. CG bench: 40/12, 50/10, 50/8, 40/14.....0 sec RI
2b. EZ Curl: 45/8, 35/10, 35/10.....60 sec RI
3. DB Pullover: 15/14, 20/14, 25/10....60 sec RI...I've only done these once before and it was a long time ago!
4a. Flat DB Press: 25/8, 25/6, 25/6.....0 sec RI
4b. Flyes: 15/6, 12/10, 12/8.....60 sec RI
5. Standing Alternating DB Curl: 15/10, 15/10, 15/8
Might go back later for cardio.
*didn't get to cardio!*
Feb 22, 2002 - front
Feb 22, 2002 - back
Feb 22, 2002 - back
Feb 22, 2002 - front
Last edited:
God damn it.......I`m gonna have to get myself one of those covers for my keyboard so it`s easier to clean the drool off.
Looking great!!!
I LUV that first one.
Looking great!!!
I LUV that first one.
I don't know Kuso, I thought she was looking a little loose and flabby.
Just kidding, looking great w8.
Just kidding, looking great w8.
w8lifter
Elite Member
w8lifter
Elite Member
lmfao!!!!!
- Joined
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Alright, enough is enough, I've held my tongue for as long as I can. If you people don't knock it off with the mutual admiration society I WILL take advantage of this golden opportunity!!!
P.S. Nice butt w8.
P.S. Nice butt w8.
Damn those legs have grown!!!!!!!!!! Your back also looks quite a bit wider than your last comp... kicking ass!!!!!!!
and abs... oh I love those speed bumps to great pleasures.. he he
and abs... oh I love those speed bumps to great pleasures.. he he
mmafiter
Banned Member
w8lifter gagged
Oh yeah baby!
Oh yeah baby!
LMFAO!!!!!!!!!Originally posted by mmafiter
w8lifter gagged
Oh yeah baby!
