Starting my "lean" routine

[Julie7Ulie]

Its ok... my body is adjusting - Im just hungry all the time.

In the beginning it was wayyyyyyyyyyyy too much food. But now its much too little.



its ok. Im still a roomy size 6.

 

[Julie7Ulie]

7/24
5 L. Water
1 Multi-Vit
2 Multi-Mins
1 C Coffee Splenda, heavy cream

1:
1.5 scoops whey
7 frozen strawberries
2 TBS h cream

2:
3.5 oz sirloin
1/2 TBS newmans caesar
2 C romaine
8 slices banana peppers

3:
same as 2
4 large strawberries

4:
3.75 oz chicken breast
3/4 TBS mayo
2 C romaine
9 slices jalapenos

5:
skipped

6:
2 eggs
2 oz sirloin
1/4 TBS Franks hot sauce

Totals:
P = 154
C = 17
F = 57
Cals = 1232

 

[Julie7Ulie]

Jodi - Are the carb up foods interchangeable at all?

For example, instead of oats, is brown rice ok? stuff like that.. Just curious. I think I ran out of oats.

Also, if I use steel cut oats, Its still 1 C measured dry right?

 

[Jodi]

Actually Oats and Brown Rice are the ONLY interchangable ones on the carb-up. Eat 1.5 C Brown Rice in place of the Oats.

If you use Steel Cut oats it would only be 1/2 C. dry. It has alot more carbs per serving than rolled oats.

 

[Julie7Ulie]

rice is measured cooked?

 

[Jodi]

Most definately. Do you know how much freaking rice that would be if you measured it dry?

 

[Julie7Ulie]

i know, I was hoping and praying it would be measured cooked. I cant even handle 1 C oats measured dry!

 

[Julie7Ulie]

7/24
5 L Water
1 Multi-Viy
2 Multi-MIns
2 C. iced coffee splenda, hcream

1:
1.5 scoops whey
2 TBS h cream
6 frozen strawberries

2:
3.5 oz sirloin
1/2 TBS Mayo
2 C romaine

3:
3.75 oz chicken breast
.6 TBS butter
2 C romaine
4 fresh large strawberries

4:
3.75 oz chicken breast
3/4 TBS mayo
1/2 TBS hot sauce
1 C broccoli

5:
4 oz steak
.4 TBS newmans caesar
3 C romaine

6:
1.5 C brown rice
4 oz s potato
1 TBS butter
1 small banana
1 C broccoli

Totals:
P = 165
C = 123
F = 72
Cals = 1820

 

[Julie7Ulie]

OK.. I think I ate wwwayyyyyy to much rice last night.

I didnt measure it with an actual cup, I measured it by weight. I figured that 1 C = 8 oz, but when I weighed it, 8 oz seemed like SOOOOO much rice. I stopped there and ate 8 oz of rice. That was easier than oats but still so much.

Please tell me 1.5 C does not equal 12 oz of rice.

And if it doesnt, well, I think I ate too much.

 

[Jodi]

Use a measuring cup next time. Not a scale for rice!

You ate alot of freaking rice. I don't know how much it weighs in comparison to cups but you ate 1/2 pound of rice last night

 

[Julie7Ulie]

well, that sucks

 

[Julie7Ulie]

If I decide to have a teeny weeny dessert cheat on Saturday, should I still carb load on Sunday? Or move it to Monday?

 

[Jodi]

Still carb up. Be careful of your cheat especially after all the rice you ate.

 

[Julie7Ulie]

I wont go nuts and lose it.. promise.

 

[Julie7Ulie]

7/26
5.5 L Water
1 Multi-Vit
2 Multi-Mins
1 C. small Iced Coffee, sweet&low, h.cream

1:
1.5 scoops whey
6 frozen strawberries
2 TBS heavy cream

2:
3 oz chicken breast
.25 TBS Mayo
1 egg
1 C green beans

3:
4 oz steak
.25 TBS newmans caesar
2 C spinach

4:
3.75 oz chicken breast
1 TBS newmans caesar
4 fresh medium strawberries
2 C romaine

5:
4 oz steak
.25 TBS caesar
1 C broccoli

6:
2 oz sirloin
2 eggs

Totals:
P = 185
C = 15
F = 69
Cals = 1466

 

[Julie7Ulie]

7/27
5 L. Water
1 Multi-Vit
2 Multi-Mins
1 C. Coffee splenda, hcream

1:
1.5 scoops whey
1 TBS flax
6 frozen strawberries

2:
4 oz chicken salad
1 TBS mayo
2 C. romaine
3 fresh strawberries

3:
6 oz lean g. turkey
2 C. baby spinach

4:
3.75 chicken breast
2 C. romaine
1 TBS newmans caesar

5:
3.5 sirloin tips
1/2 TBS newmans caesar
2 C. romaine
handful jalapenos/banana peppers

6:
4 oz s. potato
1 small banana
1.5 C brown rice
1 TBS butter
1 C. brocolli

Totals:
P = 166
C = 114
F = 77
Cals = 1857

 

[Julie7Ulie]

7/28

Back / Tri's / Cardio

5 min bike

WG pulldowns 60x10, 60x10, 60x10
Seated Row 60x10, 60x10, 60x8
Chins Assist 12, 10, 10
Hip Extensions 10x12, 10x12, 10x12

Dip Assist 12, 10, 10
Rope Pulldowns 25x12, 25x12, 30x10
Skullcrushers 20x12, 20x12, 20x12
Bench Dips 10, 8, 6

2 mile jog treadmill

 

[Jodi]

Is it time for a diet change yet?

 

[Julie7Ulie]

This is the last week. Do I start the 40/40/20 mini 4 week plan next Monday?

 

[Julie7Ulie]

Monday, my new plan starts. And my new workouts begin.

I ran into my old trainer the other day and the first thing he said was "Whoa girl, youve grown some muscles". And he proceeded to whistle as he felt my bi's. I didnt know whether that was a compliment or not. (Sorry guys, I know its hard to imagine without pics)

Anyways, we've come to the conclusion that I already have a crapload of muscle (I really do-Its in my genes-thats where all my weight comes from), and we want to put it to good use and burn as much fat as we can through cross-training and cardio.

Here is the w/o regime Im starting up:

M: cross-training, then 20 mins of cardio
T: a.m cardio (empty stomach)
W: cross-training, then 20 mins of cardio
T: a.m cardio (empty stomach)
F: cross-training, then 20 mins of cardio
Sat and Sun- rest.

This is ALOT different than what Ive been doing, and I expect to see a lot of muscle loss (thats a f*ckload of cardio). But its worked before, and it will slender my muscles up a bit. We'll see.

I know a lot of you may not agree with this, so input is more than welcome. But I'll take this as an experiment and keep you guys posted on the progress. Monday, new plan, w/o and measurements to come.

 

[Jodi]

I'll PM you this week.

 

[Julie7Ulie]

7/28
2.5 L. water
1 multi-vit
2 Multi-mins

1:
1.5 scoops whey
6 frozen strawberries
2 TBS h cream

2:
5 oz lean gturkry
1 egg white
2 C romaine

3:
5 oz lean gturkey
1 egg white
2 C romaine

4:
3.75 oz chicken breast
.75 TBS mayo
2 C. romaine

5:
3.75 oz chicken breast
.65 TBS butter
1 C broccoli

6:
3.65 oz sirloin
1 C. broccoli
1/2 TBS olive oil

Totals:
P = 182
C = 10
F = 67
Cals = 1426

 

[Julie7Ulie]

7/28/2003

Measurements

5'3"
149 lbs
size 6-7

Arms - 12"
Chest - 36"
waist - 31"
Ab around belly 32"
lower abs - 34.5"
Hips - 38"
hips below butt cheek - 38.5"
thigh - 23"
calf - 14"

 

[Julie7Ulie]

7/29

Abs / Shoulders / Cardio

5 min bike

crunches 50
obliques 50
tuck crunch 15, 15, 15
reverse crunch 25
hip raise 25

TriSet
DB Front Raise 8x12, 8x10, 10x8
DB Side Laterals 8x12, 8x10, 10x8
DB Arnold Press 8x12, 8x10, 8x10

Superset
DB shoulder Press 15x12, 15x10, 15x10
BB Upright Row 20x12, 20x10, 20x10

25 min Run treadmill 5.5 - 7.0 mph incline 1.0

 

[Jodi]

I want to see pics! I mean it too. Even if you have to email them to me.

And I want to see them before you start wasting away your LBM next week.

 

[Julie7Ulie]

ok.. I'll PM you...

 

[Julie7Ulie]

7/30
5.5 L Water
1 C. Iced coffee, splenda, hcream
1 Multi-Vit
2 Multi-Mins

1:
1.5 scoops whey
6 frozen strawberries
1 TSB flax

2:
3.75 chicken breast
.65 TBS flax
3 C. romaine

3:
3.5 oz sirloin tips
.65 TBS Newmans caesar
3 C. spinach

4:
4 oz chicken salad
1 TBS mayo
2 C. romaine

5:
1.25 scoops choco whey
2 TBS h. cream

6:
2 oz sirloin tips
2 eggs
1 egg white
.25 TBS Coconut Oil

Totals:
P = 185
C = 15
F = 80
Cals = 1539

 

[Julie7Ulie]

Boyfriends Stats

7/29

FYI: ever since he started cutting, his chest has gone from a 44 to a 39. He's lost a lot of mass..

25 yr old male
6'0"
197 lbs

Arms - 13.5"
Chest - 39.5"
Waist - 36"
Ab around belly - 37"
Lower abs - 36.5"
Hips - 40"
hips below butt cheek - 40.5"
thigh - 24.5"
calf - 15"

 

[Julie7Ulie]

My new plan for Monday 8/4

1: 30/50/7
2: 30/0/7 (1 C veggies)
3: 30/50/7 (1 C veggies)
4: 30/50/7
5: 30/0/7 (1 C veggies)

Cals: 1490
Protein: 150
Carbs: 150
Fat: 34

Carbs: Oats, Steel Cut Oats, Sweet Potatoes, Yams, Brown Rice, Legumes, Grapefruit, Peaches, Berries, Apples, Fiber One Cereal, All Bran Cereal, Uncle Sam Cereal, Eggplant, Asparagus

 

[Jodi]

Enjoy the carbs