I DO do safety squats. Every time I do legs except for today. 
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Starting my "lean" routine
- Thread starter Julie7Ulie
- Start date
Oh, ok! 
7/17
6 L. Water
1 Multi-Vit
2 Multi-Mins
1:
1.5 scoops whey
2 TBS heavy cream
6 frozen strawberries
2:
5 oz lean g turkey
1 egg
1 C. broccoli
3:
5 oz lean gturkey
1 egg
1 C broccoli
4:
3.75 oz chicken breast
.65 TBS butter
.25 TBS Franks hot sauce
1 C broccoli
5:
3.5 oz sirloin
.25 TBS olive oil
1 C broccoli
6:
1 C Oats
1 TBS Butter
4 oz s potato
1 small banana
1 C broccoli
Totals:
P = 169
C = 101
F = 72
Cals = 1797
6 L. Water
1 Multi-Vit
2 Multi-Mins
1:
1.5 scoops whey
2 TBS heavy cream
6 frozen strawberries
2:
5 oz lean g turkey
1 egg
1 C. broccoli
3:
5 oz lean gturkey
1 egg
1 C broccoli
4:
3.75 oz chicken breast
.65 TBS butter
.25 TBS Franks hot sauce
1 C broccoli
5:
3.5 oz sirloin
.25 TBS olive oil
1 C broccoli
6:
1 C Oats
1 TBS Butter
4 oz s potato
1 small banana
1 C broccoli
Totals:
P = 169
C = 101
F = 72
Cals = 1797
I have meeting all day today starting in ten minutes, so I wont be able to work out at all.. Tonight my mother is coming up so I get to watch her eat things I cant.
This weekend will be an interesting one.
Have a good one everybody!
7/20
3.5 L. Water
1 Multi-Vit
1 Multi-Min
1/2 C. Coffee h. cream and splenda
1:
2 eggs
2.5 oz sirloin
1/2 TBS hot sauce
2:
5 oz lean g turkey
1 egg white
1 C broccoli
3:
3.75 oz chicken breast
3/4 TBS mayo
2 C. mixed greens
4:
5 oz lean gturkey
1 egg white
2 C. romaine
5:
3.5 oz top sirloin
1/4 TBS olive oil
2 C spinach
6:
4 oz sweet potato
1 small banana
1 TBS butter
.75 C oats (short a 1/4)
1 C broccoli
Totals:
P = 164
C = 93
F = 70
Cals = 1720
3.5 L. Water
1 Multi-Vit
1 Multi-Min
1/2 C. Coffee h. cream and splenda
1:
2 eggs
2.5 oz sirloin
1/2 TBS hot sauce
2:
5 oz lean g turkey
1 egg white
1 C broccoli
3:
3.75 oz chicken breast
3/4 TBS mayo
2 C. mixed greens
4:
5 oz lean gturkey
1 egg white
2 C. romaine
5:
3.5 oz top sirloin
1/4 TBS olive oil
2 C spinach
6:
4 oz sweet potato
1 small banana
1 TBS butter
.75 C oats (short a 1/4)
1 C broccoli
Totals:
P = 164
C = 93
F = 70
Cals = 1720
Over the weekend (Fri pm and Sat), meals consisted of grilling out.. So my meals werent counted out perfectly, but were close (I hope).
chicken, steak, turkey burgers, and lean burgers. Grilled veggies and romaine (w/caesar dressing) for every meal.
chicken, steak, turkey burgers, and lean burgers. Grilled veggies and romaine (w/caesar dressing) for every meal.
Hello Julie 
Hi Riss - I like your avi's 
7/21
Chest / Bi's / Cardio
5 min bike
DB Flat Bench Press 15x12, 17.5x12, 20x10
1 set dip assist x10
Superset
Lever Seated Chest Press 60x10, 60x10, 60x8
DB incline bench Press 15x12, 15x10, 15x8
Superset
DB incline curls 15x8, 15x8, 15x6
Vbar curls 20x12, 20x12, 20x10
DB Seated Hammers 10x15, 10x12, 10x10
1 set concentration curls 10x12
30 minutes HIIT Treadmill 5.0 - 8.0 mph
Chest / Bi's / Cardio
5 min bike
DB Flat Bench Press 15x12, 17.5x12, 20x10
1 set dip assist x10
Superset
Lever Seated Chest Press 60x10, 60x10, 60x8
DB incline bench Press 15x12, 15x10, 15x8
Superset
DB incline curls 15x8, 15x8, 15x6
Vbar curls 20x12, 20x12, 20x10
DB Seated Hammers 10x15, 10x12, 10x10
1 set concentration curls 10x12
30 minutes HIIT Treadmill 5.0 - 8.0 mph
Im out of it today. Here I am, eating a chicken salad I bought from a cafe and eating it up I think hey, why dont I save the rest for my next meal. Its about 3.5 oz or so. Ok then.
So Im packing it up, sipping on a teensy weensy diet coke and go, oh shit, I just ate all the croutons on it!
At least there were only like 5... I think..
So Im packing it up, sipping on a teensy weensy diet coke and go, oh shit, I just ate all the croutons on it!
At least there were only like 5... I think..
But I wanted to be squeeky anally perfect for the next two weeks, or for the remainder of the plan. That means getting in all my water, no more "oops yummy croutons" and no more skipping w/o's.
Well do you want me to scold you instead? 
I will if you want. I could easily take my disappointment and frustration on what I did yesterday on you. 
I'm soo kidding. I do understand and know you want to be squeaky clean. The 5 croutons won't hurt you by far just be a little more aware. The first thing I do with a salad is pick through it and throw all the stuff I can't eat away. Then put my dressing on.
I will if you want. I could easily take my disappointment and frustration on what I did yesterday on you. I'm soo kidding. I do understand and know you want to be squeaky clean. The 5 croutons won't hurt you by far just be a little more aware. The first thing I do with a salad is pick through it and throw all the stuff I can't eat away. Then put my dressing on.
7/21
6 L. Water
1 Multi-Vit
2 Multi-Mins
1/2 C. Diet Coke
1:
1.5 scoops whey
7 frozen strawberries
2 TBS heavy cream
2:
5 oz lean gturkey
1 egg
1 C. broccoli
3:
3.75 oz chicken breast
.75 TBS newmans caesar
2 C. romaine
5 croutons
4:
same as 3 w/o the croutons
5:
4 oz steak
2 C spinach
6:
4 oz steak
2 C spinach
Totals:
P = 184
C = 16
F = 59
Cals = 1382
6 L. Water
1 Multi-Vit
2 Multi-Mins
1/2 C. Diet Coke
1:
1.5 scoops whey
7 frozen strawberries
2 TBS heavy cream
2:
5 oz lean gturkey
1 egg
1 C. broccoli
3:
3.75 oz chicken breast
.75 TBS newmans caesar
2 C. romaine
5 croutons
4:
same as 3 w/o the croutons
5:
4 oz steak
2 C spinach
6:
4 oz steak
2 C spinach
Totals:
P = 184
C = 16
F = 59
Cals = 1382
I know, I wonder why ? 
7/22
Abs / Shoulders / Cardio
5 min bike
Crunches 30, 30, 30
Suspended crunch 30 (w/legs in air, thats what they call it right? or maybe its resistance crunch.. )
Oblique Crunch 30, 30, 30
hip raise .5x25
vertical hip raise .5x25
Superset
DB Shoulder Press 15x12, 15x10, 15x8
DB Bent Over Laterals 10x12, 10x10, 10x8
TriSet
DB Front Raise 10x12, 10x10, 10x8 (couldnt do these today..
)
Arnold Press 10x12, 10x10, 10x8
BB Upright rows 20x12, 20x10, 20x8
25 min HIIT Treadmill 4.0 - 7.5 w/1.0 incline
Abs / Shoulders / Cardio
5 min bike
Crunches 30, 30, 30
Suspended crunch 30 (w/legs in air, thats what they call it right? or maybe its resistance crunch..
)Oblique Crunch 30, 30, 30
hip raise .5x25
vertical hip raise .5x25
Superset
DB Shoulder Press 15x12, 15x10, 15x8
DB Bent Over Laterals 10x12, 10x10, 10x8
TriSet
DB Front Raise 10x12, 10x10, 10x8 (couldnt do these today..
)Arnold Press 10x12, 10x10, 10x8
BB Upright rows 20x12, 20x10, 20x8
25 min HIIT Treadmill 4.0 - 7.5 w/1.0 incline
No ... just a crunch with your legs in the air. I forgot what those are called. No biggie.. its still just a crunch.
... just a crunch with your legs in the air. I forgot what those are called. No biggie.. its still just a crunch.
.... Would it be cheating if I went out and got sugar-free chocolate covered almonds? 
IM STARRRRRRVING...
this plan makes me hungry all the time.
I could eat a HORSE.
this plan makes me hungry all the time.
I could eat a HORSE.
7/23
5 L. Water
1 Multi-vit
2 Multi-Mins
1/2 C. Coffee splenda, heavy cream
1:
1.25 sccops choc whey
3/4 TBS nat pb
1 TBS H cream
2:
5 ox lean gturkey
1 egg white
1 C broccoli
3:
3.75 oz chicken breast
.8 TBS newmans caesar
3 C romaine
4:
same as 3
5:
4 oz steak
.4 TBS newmans caesar
2 C romaine
6:
4 oz steak
.5 TBS newmans caesar
3 C romaine
handful banana pepper rings
Totals:
P = 181
C = 8
F = 68
Cals = 1402
5 L. Water
1 Multi-vit
2 Multi-Mins
1/2 C. Coffee splenda, heavy cream
1:
1.25 sccops choc whey
3/4 TBS nat pb
1 TBS H cream
2:
5 ox lean gturkey
1 egg white
1 C broccoli
3:
3.75 oz chicken breast
.8 TBS newmans caesar
3 C romaine
4:
same as 3
5:
4 oz steak
.4 TBS newmans caesar
2 C romaine
6:
4 oz steak
.5 TBS newmans caesar
3 C romaine
handful banana pepper rings
Totals:
P = 181
C = 8
F = 68
Cals = 1402
7/23
Legs
5 min bike
Superset
Safety Squats 85x12, 85x10, 95x10
Lunges w/ BB 30x15, 30x12, 30x10
Superset
Leg Extensions 65x12, 70x10, 75x10
Hams Curls 50x12, 50x10, 50x10
Lever Machine Seated Press 95x15, 115x12, 135x10
Legs
5 min bike
Superset
Safety Squats 85x12, 85x10, 95x10
Lunges w/ BB 30x15, 30x12, 30x10
Superset
Leg Extensions 65x12, 70x10, 75x10
Hams Curls 50x12, 50x10, 50x10
Lever Machine Seated Press 95x15, 115x12, 135x10
Yeah, thats what I like to see. Hang in there, your body will adjust, I am doing a similiar meal plan and I am having a problem eating that much food. But I have already noticed my energy level has increased. I have always ate 5-6 times a day but smaller portions. It's all about knowledge.
Momma2
Newbie
Registered: Jul 2003
Location: Texas
Posts: 14
Status: Offline
Hang in there, your body will adjust, I am doing a similiar meal plan and I am having a problem eating that much food. But I have already noticed my energy level has increased. I have always ate 5-6 times a day but smaller portions. It's all about knowledge.
That much food, or too little food?
Newbie
Registered: Jul 2003
Location: Texas
Posts: 14
Status: Offline
Hang in there, your body will adjust, I am doing a similiar meal plan and I am having a problem eating that much food. But I have already noticed my energy level has increased. I have always ate 5-6 times a day but smaller portions. It's all about knowledge.
That much food, or too little food?
