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Shorty's Competing :D
- Thread starter shortstuff
- Start date
hmmmmm, had 4 pieces of salt water taffy 
man I love being able to relax a bit
man I love being able to relax a bit hun are you training first thing in the am?
if so you need carbs after your training to replensih your muscles. add some veggies to your last meal.
what kinda meal is that at 7pm?
your so silly.
if so you need carbs after your training to replensih your muscles. add some veggies to your last meal.
what kinda meal is that at 7pm?
your so silly.
I usually am, but today I slept in, but I don't know, I just don't feel I can get the same amount of weight up in the morning, had a great chest workout yesterday afternoon, so we shall see, but today am doing HIIT at like 3pm- then the brown rice afterwards. Sorry about the meal at 7pm, forgot to type in the cuces 
New Diet's:
training days:
meal one: 1/3 cup of oats, 7 egg whites
meal two: fruit and 1.5 scoops protein
meal three (pre-workout): 1 cup brown rice, chicken, salsa
meal four (post workout): 2 scoops protein, 2oz potatoes
meal five: 30g protein (of meat or eggs whatever you wish) 2 cups veggies, 1 tbsp hemp oil
meal six: tuna and mustard with cucs
non-training days:
meal one: 1/3 cup oats, 7 egg whites (need it because you trained the day before and metbolism is fast in am)
meal two: fruit and 1.5 scoops protein
meal three: chicken and 2 cups lettuce, tomato and cucs, 1 tbsp dressing
meal four: 1.5 scoops protein and 1 tbsp hemp
meal five: 3 cups veggies (spinach and brocco best) 30g protein worth of meat or eggs
New Training Split:
M-Chest/Tri
T-Spinning
W-Back/Bi
Th-Power Yoga
F-Shoulders
Sa- Spinning
Su-Legs
This will changes when my school term changes but this is for now.
training days:
meal one: 1/3 cup of oats, 7 egg whites
meal two: fruit and 1.5 scoops protein
meal three (pre-workout): 1 cup brown rice, chicken, salsa
meal four (post workout): 2 scoops protein, 2oz potatoes
meal five: 30g protein (of meat or eggs whatever you wish) 2 cups veggies, 1 tbsp hemp oil
meal six: tuna and mustard with cucs
non-training days:
meal one: 1/3 cup oats, 7 egg whites (need it because you trained the day before and metbolism is fast in am)
meal two: fruit and 1.5 scoops protein
meal three: chicken and 2 cups lettuce, tomato and cucs, 1 tbsp dressing
meal four: 1.5 scoops protein and 1 tbsp hemp
meal five: 3 cups veggies (spinach and brocco best) 30g protein worth of meat or eggs
New Training Split:
M-Chest/Tri
T-Spinning
W-Back/Bi
Th-Power Yoga
F-Shoulders
Sa- Spinning
Su-Legs
This will changes when my school term changes but this is for now.
10/15/03
6:45am- 7 whites, 1/3c oats
9:45am- Plum, 1.5 scoops protein
12:45pm-1c brown rice, 4oz chicken, salsa
3:45pm-2scoops protein, 2oz red potato
6:45pm- 4oz steak, 2c lettuce (am eating steak til I am out so I can get something else and eat hemp)
9:45pm- can tuna, mustard, cuces
6:45am- 7 whites, 1/3c oats
9:45am- Plum, 1.5 scoops protein
12:45pm-1c brown rice, 4oz chicken, salsa
3:45pm-2scoops protein, 2oz red potato
6:45pm- 4oz steak, 2c lettuce (am eating steak til I am out so I can get something else and eat hemp)
9:45pm- can tuna, mustard, cuces
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10/15/03
Back Workout OVT-
Lat Pulldown- 4x5 - 50, 60, 70, 75x2, 70x3
1 arm DB row- 4x5 - 30, 35, 40, 42.5
Bent Over BB row- 4x5 - 50, 60 , 70, 80
Seated Cable Row- 4x5 - 50, 60, 70, 70
Hammer Lat Pulldown reverse grip- 4x5 - 35, 45, 55, 55
Abs- 2 trisets x 15 reps
Decline weighted crunches w/20lbs
Reverse decline crunches
Oblique hanging raises
Back Workout OVT-
Lat Pulldown- 4x5 - 50, 60, 70, 75x2, 70x3
1 arm DB row- 4x5 - 30, 35, 40, 42.5
Bent Over BB row- 4x5 - 50, 60 , 70, 80
Seated Cable Row- 4x5 - 50, 60, 70, 70
Hammer Lat Pulldown reverse grip- 4x5 - 35, 45, 55, 55
Abs- 2 trisets x 15 reps
Decline weighted crunches w/20lbs
Reverse decline crunches
Oblique hanging raises
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so i finbally did something good 
YEAH!!!!!!! I am so jealous 
10/16/03
7am- 1/3 cup oats, 7 egg whites
SPIN CLASS @ 10:30am
11:30am- plum and 1.5 scoops protein
2:30pm- 4oz steak (last of the steak), 2c cuces
5:00pm: 1.5 scoops protein and 1 tbsp hemp
8:30pm: 3 cups brocolli, 4oz chicken
7am- 1/3 cup oats, 7 egg whites
SPIN CLASS @ 10:30am
11:30am- plum and 1.5 scoops protein
2:30pm- 4oz steak (last of the steak), 2c cuces
5:00pm: 1.5 scoops protein and 1 tbsp hemp
8:30pm: 3 cups brocolli, 4oz chicken
Last edited:
10/17/03 Shoulders
military press:4 supersets of on smith- 20, 30, 30, 30
incline db laterals: 4 supersets of 5, 7.5, 10, 10
arnold presses: 4 supersets of 15, 17.5, 20, 22.5
db front raises: 4 supersets of 7.5, 10, 12.5, 12.5
db upright rows: 4 supersets of 17.5, 20, 22.5, 25
incline rear delt raises: 4 supersets of 5, 5, 5, 5
military press:4 supersets of on smith- 20, 30, 30, 30
incline db laterals: 4 supersets of 5, 7.5, 10, 10
arnold presses: 4 supersets of 15, 17.5, 20, 22.5
db front raises: 4 supersets of 7.5, 10, 12.5, 12.5
db upright rows: 4 supersets of 17.5, 20, 22.5, 25
incline rear delt raises: 4 supersets of 5, 5, 5, 5
10/17/03
7:00am- 1/3 cup of oats, 7 egg whites, 2tbsp SF jam
10am- plum and 1.5 scoops protein
1pm- 2c lettuce, black olives, sunflower seeds (unshelled un salted) 1c cottage cheese
4pm (pre-workout): 1 cup brown rice, 4oz chicken, salsa
7pm (post workout):2oz potatoes ( had to meet family for dinner so had to get the carbs down)
9pm- salad (no dressing) pork ribs
7:00am- 1/3 cup of oats, 7 egg whites, 2tbsp SF jam
10am- plum and 1.5 scoops protein
1pm- 2c lettuce, black olives, sunflower seeds (unshelled un salted) 1c cottage cheese
4pm (pre-workout): 1 cup brown rice, 4oz chicken, salsa
7pm (post workout):2oz potatoes ( had to meet family for dinner so had to get the carbs down)
9pm- salad (no dressing) pork ribs
night love.are you saying it was bad????
man that is what 1am in the morning will do to me, see I lose my mind LOL 
10/18/03 Arms & Abs
a1. bb curls: 30, 40, 30, 30
a2. db curls: 10, 12.5, 15, 15
b1. preacher curls (cable): 20, 20, 20, 20
b2. hammer curls: 10, 12.5, 12.5, 10
c1. Dips: unweighted but no assist all 4
c2. decline tri extensions: 15, 15, 15, 15
d1. lying BB tri extensions: 40, 40, 40, 40
d2. rope pulldowns: 50, 50, 50, 50
Superset
Hanging leg raises- 2x15
Machine Crunches- 2x15x50lbs
Plank holds (1minute)- THESE HURT!!!!!!!!! Plus my shoulders didn't want to hold me up LOL 2 sets
a1. bb curls: 30, 40, 30, 30
a2. db curls: 10, 12.5, 15, 15
b1. preacher curls (cable): 20, 20, 20, 20
b2. hammer curls: 10, 12.5, 12.5, 10
c1. Dips: unweighted but no assist all 4
c2. decline tri extensions: 15, 15, 15, 15
d1. lying BB tri extensions: 40, 40, 40, 40
d2. rope pulldowns: 50, 50, 50, 50
Superset
Hanging leg raises- 2x15
Machine Crunches- 2x15x50lbs
Plank holds (1minute)- THESE HURT!!!!!!!!! Plus my shoulders didn't want to hold me up LOL
2 sets10/18/03
8am- 1/3c oats, 7 whites
11am- 1c brown rice, 1.5 scoop protein, salsa
2:30pm- 2oz potato, 1.5 scoop protein
5:30pm- 4oz chicken, 2c brocolli, 1tbsp hemp
8:30pm- can tuna, 1tbsp mayo, 2c cuces
12am- 6 whites, 1 whole, 2tbsp salsa
8am- 1/3c oats, 7 whites
11am- 1c brown rice, 1.5 scoop protein, salsa
2:30pm- 2oz potato, 1.5 scoop protein
5:30pm- 4oz chicken, 2c brocolli, 1tbsp hemp
8:30pm- can tuna, 1tbsp mayo, 2c cuces
12am- 6 whites, 1 whole, 2tbsp salsa
Ok time for another venting session, tried on pants from last winter right now, and I LOOK AWFUL, have a oudgy butt and some icky stuff coming over the sides, what the fuq??????? I am not changning diet or workouts, but needed to vent, I needed to start leaning soon or I am going to FLIP!!!!! I am going to wait like three more weeks and then take pics and post and then see what the freak is happening.
Ok so I found out I have been completely screwing up, my box of brown rice says 1/3c brown rice is 37g protein, so if I have been eating 1c dry post workout, that means I have been eating 37x3 which is about 100g CHO AHHHHHHHHHHHHHHHHHHHHHH Let me know f this is right for the amount of carbs i should be eating.
you talking about oatmeal or rice?
you should be eating 1 cup of cooked rice dear.
no one could eat 1 cup of dry measured rice
37g of protein? you mean carbs
shorty you on the crack again?
your pants dont fit cause your building your body and shaping up.
you may start to also put fat on differently according to where you build the muscle. i am storing some fat in my lower back and obliques and i have NEVER had that before .... just the thing about competing thatts all.
you should be eating 1 cup of cooked rice dear.
no one could eat 1 cup of dry measured rice
37g of protein? you mean carbs
shorty you on the crack again?
your pants dont fit cause your building your body and shaping up.
you may start to also put fat on differently according to where you build the muscle. i am storing some fat in my lower back and obliques and i have NEVER had that before .... just the thing about competing thatts all.
yeah sorry the sleep depreivation is tALKING AGAIN 
Ok time for bed, I am ordering myself to sleep so I don't annoy you toooooooo much OK things are straight now LOLok i think i Have all this figured out now, well I haven't become a completely tub with 1c dry rice, well lets see what happens with 1c cooked rice
10/19/03
9am- 1/3c oats, 7 whites
12pm- 1/3c brown rice, 1.5 scoop protein
3pm- 2oz red potato, 4oz chicken
6pm- can tuna, 1tbsp mayo, 2c brocolli
9pm- 7 whites, salsa, cuces
9am- 1/3c oats, 7 whites
12pm- 1/3c brown rice, 1.5 scoop protein
3pm- 2oz red potato, 4oz chicken
6pm- can tuna, 1tbsp mayo, 2c brocolli
9pm- 7 whites, salsa, cuces
10/19/03 Legs
Front Squats- 20, 30, 40, 50
Step Ups- 10lb DB each hand, 15 each, 20 each, 25 each OWWW
One legged leg extensions- 20, 30, 40, 40
laying leg curls- 40, 50, 60, 60
SLDL- 50, 60, 60, 60 (needed straps to go heavier)
Seated calves- 70, 80, 90, 100
Butt Blaster
these are fun but hurt- 40, 50, 60, 80
Front Squats- 20, 30, 40, 50
Step Ups- 10lb DB each hand, 15 each, 20 each, 25 each OWWW
One legged leg extensions- 20, 30, 40, 40
laying leg curls- 40, 50, 60, 60
SLDL- 50, 60, 60, 60 (needed straps to go heavier)
Seated calves- 70, 80, 90, 100
Butt Blaster
these are fun but hurt- 40, 50, 60, 80could have gone heavier on a few things but was more focused on form over weight.
10/20/03
7:15am- 1/3c oats, 7 whites
10:15am- 4oz chicken, plum
1:15pm- 1/3c rice, 1.5 scoop protein
4:15pm- 2oz potato, 2 scoop protein
7:15pm- can tuna, 1tbsp mayo, 2c brocolli
10pm- 7 whites, 1c cuces, salsa
7:15am- 1/3c oats, 7 whites
10:15am- 4oz chicken, plum
1:15pm- 1/3c rice, 1.5 scoop protein
4:15pm- 2oz potato, 2 scoop protein
7:15pm- can tuna, 1tbsp mayo, 2c brocolli
10pm- 7 whites, 1c cuces, salsa
OVT program-
5 reps each
Bench Press DB- 25, 30, 32.5, 35
Cable Crossovers- 40, 50, 50, 50
Incline Bench Press DB- 27.5, 32.5, 32.5, 35
Incline One armed Cable Crossovers- 10, 10, 10, 10
Abs-
Oblique Crunches- 2 x15 w/ 20lbs
Decline Crunches-2x15 w/ 20lbs
Reverse Crunches- 2x15
Pushups- 20 pushups to finish off the 100 reps for chest
5 reps each
Bench Press DB- 25, 30, 32.5, 35
Cable Crossovers- 40, 50, 50, 50
Incline Bench Press DB- 27.5, 32.5, 32.5, 35
Incline One armed Cable Crossovers- 10, 10, 10, 10
Abs-
Oblique Crunches- 2 x15 w/ 20lbs
Decline Crunches-2x15 w/ 20lbs
Reverse Crunches- 2x15
Pushups- 20 pushups to finish off the 100 reps for chest
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