Shorty's Competing :D

[shortstuff]

Ok I feel way more like eating clean and hey thanks for defense leslie I haven't had pancakes in years and it just sounded good. But now time to clean up the diet once again and try and build me a better bod.

6:45am-6 whites, 1 whole, 3 pieces of bacon

10:30am-1.5 scoop protein, 1/4c cashews ( I was in a test at school and I could not eat)

2pm- 1.5 scoop protein, 1 tablespoon Hemp

4:30pm- can tuna, 1 tbsp mayo

7pm- 4 - 5oz steak

9:30pm - 1 scoop protein, 10 cashews

 

[shortstuff]

Ok I changed my split if someone wouldn't mind looking, due to the fact that my legs have no problem growing and I want to focus on my upper body I changed my split around to focus more on cardio and sculpting of the legs not growth.

 

[shortstuff]

Legs and Abs- 9/22/03 (my abs still hurt from the game on Saturda so I will do tomorrow )

NS Smith Machine Squats (full ROM) (2 sets of 15reps) - 15x70lbs, 15x90, 12x90
One Legged Leg Press (2 sets of 10reps) - 15x85, 15x95 (we have a single leg press machine)
Smith Machine Lunges (2 sets of 15reps) - 15x40, 15x50
Superset : Lying Leg Curls and Leg Extensions (3 sets of 12reps) - 15x30 LC, 15x30LE, 15x40 LC, 15x40 LE, 15x40LC, 15x40 LE

My legs cramped so bad after that last superset~!!!!!!

20 min on stepper. THIS FELT GREAT!!!!!!!!!!!!!!! I have so missed my workouts these last five days!!!!!!!!!!!!!

Seated Calf Raises (3 sets of 15reps) - 15x45, 15x55, 15x65

This workout felt so amazing and felt so good to be back in and working hard. This has given me some major motivation!!!!!!!!!!!!!!

 

[shortstuff]

Low Carb Day 9/23/03

6:45am- 1 scoop protein, 1/4c nuts

9:15am- 1/3c oats, 5 whites, 1 whole, 2tbsp peanut butter, 1 tbsp jam

12:15pm- 3/4c ground turkey/beef, 1/2c rice, 2 tbsp salsa, plum/apple

3:15pm- 1.5 scoop protein, 1tbsp Hemp

5pm- can tuna, 1tbsp mayo

8pm- 3oz potato, chicken breast, apple, 1 cookie from STACEY!!!!!

 

[shortstuff]

OK Change again and now today has become a day off, wow a huge split, 1 day on one day off!!!!! AHHHHHHHH I didn't leave work to take my mom home until 7pm which meant I would get to the gym a 7:30pm and that is just too late and I was too tired.

So now tomorrow is HIIT in the morning and shoulders and abs tomorrow night.

 

[shortstuff]

did you see my actually posts on the last page????

 

[shortstuff]

9/24/03

Shoulders and Abs= 6-8reps


Push Presses (1 warm up set and 2 working sets) - 8x17.5, 8x20, 8x20 (stupid people took all the weights from 22.5-35 so I could not move up in weight just went til I could go no more)
Arnold Presses (3 working sets) - 8x20, 7x20, 7x20
(Unfortunately was fatigued but had no pump in my shoulders from this)

Lying Incline Laterals (3 supersets) - 8x5lbs, 8x7.5, 6x7.5
DB Standing (against wall) Laterals (3 supersets) - 8x10, 6x12.5, 4x12.5, 4x10
(after this set I was pooped)

Seated Rear DB Raises (palms together)(3 sets) - 8x5, 8x7.5, 6x7.5

Standing Rope Crunches (2 trisets of 15reps) - 15x100lbs, 15x110lbs
Swiss Ball Cable Crunches (2 trisets of 15reps) - 15x80lbs, 15x80lbs
Decline Reverse Crunches (2 trisets of 15reps) - 15x2

 

[shortstuff]

9/24/03

NO Carbs Day

7am- 1 scoop protein, 1/4c cashews
9:30am-6 whites, 1 whole, 3 slices bacon
12:30pm-3/4c ground beef, 2c brocolli
3pm-1.5 scoo protein, 1 tbsp Hemp
5pm-can tuna, 1tbsp mayo
7:30pm-4-5oz steak

 

[shortstuff]

Ok and I don't mean to sound mean but can everyone please delete there whores I deleted mine and I will go through everyone else's and delete mine there THANK YOU

 

[shortstuff]

Ok so I have had my last vacation and party experience for the next three and ahlaf months due to school starting and the fact I need to focus on the serious aspects of my life. So that means school, work and training and now with interviews for internships comign up it is time to lean down a bit and kiss some butt.

Today- 9/29/03 NO CARB DAY

7am- 1scoop protein, 1/4c nuts
9:45am-6whites, 1 whole, 2 slices bacon
12:45pm- 3/4c ground beef
4pm- 1.5 scoop protein, 2tbsp peanut butter
8pm- chicken and 1tsp flax

 

[shortstuff]

9/29/03 Chest & Tri

Bench Dips (1 warm up set and 2 working sets til failure) - 8x35, 8x40, 7x45
Cable Crosses (3 working sets) - 8x40, 8x50, 6x60 THIS FELT GREAT!!!!!!!!!!!
Tricep Pushups (2 working sets) - 8, 6

NG BB Bench Press (2 working sets) - 50x8, 60x7
Lying Cable Extensions (3 working sets) - 8x30, 8x40, 7x50
Rope Pulldowns (1 set and 2 sets of 3 point drop downs) - 8x50, 6x50, 6x40, 7x30 and times 2

GREAT WORKOUT!!!!!!!!! Haven't had a pump like that in a long time!!!!

 

[shortstuff]

OK I am so tired that I couldn't make it up for my HIIT cardio so it will be done after work and before I have to go to school which I have until 9:20pm tonight Plus I need to get this damn eating in the middle of the night habit that kicks in when I am stressed and not sleeping well under control.

9/30/03 Low Carb Day

6:45am-1 scoop protein(am out of nuts and hemp is at work), 3/4whole wheat bagel
8:30am-protein pancakes, 2tbsp peanut butter, 1 tbsp jam
11:30am-3/4c ground beef, cuces
2:30pm-1.5scoop protein, 1tsp hemp
4:30pm-3oz redpotato, 4oz chicken breast, plum
7:30pm- 4oz steak

 

[BabsieGirl]

Originally posted by shortstuff
I need to get this damn eating in the middle of the night habit that kicks in when I am stressed and not sleeping well under control.

Shortstuff -- when I was dieting down for my first competition, I went through the same thing. Waking up in the middle of the night to "snack" on a cookie or something. This is a sign that you're body is running low on sugar. If you feel yourself getting light headed during an intense training cycle, you need to get a piece of hard candy and suck on it. Not chew. Suck. If you start to see fuzzy things, this means you're running low on iron. throw some spinach in your diet. It's high in Iron. Anyway, about getting up in the middle of the night. Try taking a glass of water to bed with you. When you wake up for a snack. Just drink your water and go right back to bed. If you have to, talk to yourself. Tell yourself, You're NOT going to do this. Also, you may want to throw some electrolytes in your diet. You can get some from Gaterade. Be smart though when it comes to drinking it. Pay attention to the label on the back as to the number of servings per oz. Drink half that, just to get you by. Try not to get so stressed out, it will make your muscles tense, which, could make them knot up. Not good when you're trying to do a work out while having knots. The burn comes way too fast and doesn't go away for a while.

 

[shortstuff]

Thanks Babsie, yeah I have been a bit stressed since adding 16 credits of school tpo the stressed work mix and hey I am an accounting major

I am going to try and look over diet cause I really need to lean down a bit to hold there before aiming for my first show, second attempt in April.

 

[BabsieGirl]

If you just started this diet. I would stick with it for a while. Once you feel (after making changes) that you're not making progress, shock your system and begin a dif. plan. For now, I'd stay put another week. have you lost any inches or pounds since you started your diet?

 

[shortstuff]

LOL I technically just started yesterday, I spent the last two weeks dealing witht he fact I would not be competing so slacking on the workouts, was on vacatino in Reno so ate and drank, so I am just now starting the rotation plan. So I am going to kick my butt into gear. I had fun relaxing but now I feel gross and time to kick my butt into gear.

 

[BabsieGirl]

Alright. I wouldn't change your diet just yet then. Study some of the links I put in my thread.

 

[shortstuff]

Thanks so much. You and all the ladies ehre are such a help. I feel so muchbetter now knowing this will be under control

 

[shortstuff]

10/1/03 No Carb Day

6:15am- 1scoop protein, 1/4c nuts
8:45am- 5 whites, 1 whole, 3 slices bacon
11:45am- 3/4c ground beef, 2c brocolli
2:45pm-can tuna, 1tbsp mayo
(train)
5pm-1.5 scoop protein, 1tsp Hemp
8pm-4oz steak

 

[shortstuff]

10/1/03 Shoulder & Ab Workout

Shoulder Press- 8x17.5, 8x20, 7x22.5
Arnold Press- 8x17.5, 7x17.5, 6x17.5

Incline Lateral Raise Lying- 8x5, 7x7.5, 6x7.5
Laterals against wall- 8x10, 8x10, 7x10

Reverse Pec Deck- 8x60, 8x65, 6x70
Upright row DB-8x20, 7x20, 6x20


Weighted Decline w/25lbs- 3sets of 15
Ab Machine- 3x15x60lbs
Hanging Tuck raises-3 sets of 15

 

[shortstuff]

10/2/03 High Carb Day

5:30am- 1 scoop protein, 1/4c nuts
8am-5whites, 1 whole, 1/3c oats, 2tbsp peanut butter, 1tbsp jam, 1/2 apple
11am-4oz chicken, whole wheat bagel, grapefruit
2pm-1/2c brown rice, 1.5 scoop protein, 1tbsp hemp
(Train) HIIT!!!!
5pm-4oz chicken, 1tbsp peanut butter, 1/2c oats, plum
8pm-4oz steak


Ok random side note, but I am not waking up feeling majorly hungry, could something be wrong????

And for a high carb day is this laid out correctly?????

 

[Leslie]

Originally posted by shortstuff
Just curious could someone pleae look at my high carb day and see if I am doign too much fat or what?????????

You may want to drop the nuts and limit the PB to one meal for fat. My biggest concern however, is your high carb day is not really that high at all.

1/3 c oats
bagel
1/2 c oats
1/2 brown rice
grapefruit
1/2 apple

This looks like a low carb day to me. Its only a tiny bit more than your low carb day. This defeats the purpose of high day.
I would up the oats and rice in those meals.Just my opinion

 

[shortstuff]

I am aiming to hit appx 100g carbs, 140g protein, 30-40g fat.

 

[Leslie]

Thats only 1320 calories! You will sacrifice LBM on that diet. I take in over 1600 calories on the last few weeks of a precontest diet.

 

[shortstuff]

but how tall are you and how much do you weigh, when i was at my leanest and had the most enegy I was eating less then this.

I am trying to go back to what has worked cause lately I have seen no results that I want to see.

 

[Leslie]

5'10 140lbs precontest. Thiings work differently for everyone.If it worked for you in the past, then go with it Good Luck

 

[Jodi]

On my high carb days I took approx. 2000 cals and I'm only 120

 

[shortstuff]

OMG no way Jodi, I think I want to run with this a while, cause I know it was great when I did it before, I hope I didn't sound harsh earlier, just have been very frustrated and am not used to having as much flab as I have right now. So I apologize if I seemed a bit harsh. But still I would love input, I always do.

 

[Jodi]

Cycling your carbs that way promotes fat loss. It helps so you don't lose LBM, it gives you energy, it raises Leptin levels and keeps you mentally sane. I did this diet for 8 weeks and was competition ready. So it works. I personally think you eat too little and do too much cardio which is why your fat loss is so slow. Your in starvation mode! Sorry but this is JMHO!

 

[Leslie]

Agreed