Starting my "lean" routine

[Jodi]

Originally posted by Julie7Ulie
EFA's are defined as poly and mono fats, right?

Sorry if this is getting repetitive, Im reading all about fats and getting confused.

Yes. Flax, Safflower, Olive Oil, Nuts and Nut butters these are the primary EFA's you'll see.

 

[Julie7Ulie]

Can I make W8's protein fudge bars?

 

[Jodi]

You should know the answer. If all the ingredients are on the shopping list then yes, if not then no.

 

[Julie7Ulie]

I knew cream cheese was too good to be true.

 

[Jodi]

How's things going? BW? How do jeans/clothes feel? Seeing it in the mirror yet? Energy? Weekly updates? Still happy with the plan?

 

[Julie7Ulie]

Things are wonderful. Dont know my body weight (you mean pounds-wise, right?), havent been keeping track.

BUT My size 6 pants are getting kind of huge. They all feel like pajamas now. I wore my old jeans from two years ago this past weekend. It was nice.

My neck has definetely shrunk as well (dont ask why I noticed that out of everything else ). I need to take my measurements. I still have a ways to go, but not much.

I have TONS of energy throughout the day though by 10 o'clock, Im dying for sleep.

Very happy with the plan, I just need to get rid of my chocolate cravings.

 

[Julie7Ulie]

Im drinking a million liters of water a day. So why isnt my bladder growing?

Im up to four liters right now and I must have gone to the bathroom 50 times.

 

[Julie7Ulie]

7.5 Liters!

Is that too much?

 

[Jodi]

You should stay around 6L. I don't usually go above that unless its really hot outside. Drinking this much water you really need to make sure your getting your Multi-Minerals in.

 

[Julie7Ulie]

5/27
Almost 8 Liters Water : - too much agua. wanted to see how much I could stomach
1 Multi-Vitamin
2 small coffees, h.cream, splenda

1:
8:00a
1.5 Scoops Whey
6 frozen strawberries
1/2 TBS Flax
1/3 cup oats
36/24/12

2:
11:00a
5 oz chicken salad
1 TBS Mayo
2 cups baby greens
- forgot my oats again
33/0/12

3:
2:00p
6 oz xlean g. turkey
1 med grapefruit
2 cups baby greens
--forgot my oats AGAIN. was going to put 1/10 sprinkle
33/19/12

4:
5:00p
4 oz chicken breast
3.5 oz sweet potatoes
1.5 cup broccoli/green beans
3/5 TBS Sesame Oil
33/15/12

5:
10:00p
6 oz. xlean g.turkey
1 egg white
33/0/12

Totals: (LOW)
P = 167
C = 58
F = 60
Cals = 1473

 

[Julie7Ulie]

5/27

Chest / Bi's

5 min bike

BB Incline Bench 20x12, 20x12, 30x10
DB Bench Press 15x12x 15x12, 20x10

Superset
Pec Dec Flys 15x12, 15x12, 20x10
Seated Flys 15x12, 15x12, 20x8

Vertical Press 25x12, 30x12, 35x10

Superset
DB Incline curls 12x12, 12x12, 15x10
BB standing curls 15x12, 15x12, 15x12

Preacher curls 20x12, 20x10, 20x10
Concentration curls 10x12, 10x15, 8x12

25 min HIIT Treadmill 4.0 - 7.5 mph

 

[Jodi]

15lb BB Curls

Did you remember your oats today?

 

[Julie7Ulie]

15 lb BB Cable curls. (I suck at those)

I remembered all of my oats today

 

[Jodi]

What's a Barbell Cable Curl? Do you mean straight bar cable curl or do you mean Barbell Curl?

 

[ZECH]

Morning Sweetie!

 

[Julie7Ulie]

Straight bar cable curls.
I didnt do regular bb curls yesterday..

 

[Julie7Ulie]

Originally posted by dg806
Morning Sweetie!

..I have a visitor!

 

[Jodi]

Originally posted by Julie7Ulie
Straight bar cable curls.
I didnt do regular bb curls yesterday..

You did 3 sets of 12. You can go higher especially because its 2 hands your using. You DB Curl 10 per hand!!! If you have trouble lower your rep range to 8-10 but increase your w8 a bit. Do that for a few weeks and they will increase.

 

[Julie7Ulie]

ok! increase weight, lower reps.

Also, I need to work on my guidance muscles when I press. I had help last night, but on my own my arms love to sway.

any advice?

 

[Julie7Ulie]

5/28

Abs / Legs

TIRED today.

5 min bike

50 crunches

Superset
Jacknives 0x12, 0x12, 0x12
Medicine ball twists 3.5x12, 3.5x12, 3.5x12

Superset
Leg raises 2.5x12, 0x12, 0x12
Weighted Hip raise 5x12, 5x12, 5x12 (will these make my abs bigger? )

Superset
Safety Squats 55x12, 60x12, 65x12
BB Lunges 20x15, 30x12, 30x12

Superset
Lying Hams Curls 40x12, 40x12, 40x12
Seated Leg Extensions 45x12, 45x12, 45x12

20 min bike

 

[Jodi]

Originally posted by Julie7Ulie
ok! increase weight, lower reps.

Also, I need to work on my guidance muscles when I press. I had help last night, but on my own my arms love to sway.

any advice?

Check out Prince's Rotator Cuff Sticky in Training, that will help too. I do rotator cuff exercises a few times a week because I started having issues.
Over time the muscle growth alone will help keep your body from wobbling when you press. I still have trouble sometimes with DB Presses because my left arm is weaker than my right.

 

[Jodi]

Nice W/O

You still need to work your obliques so yes thats fine. You were doing like 100 reps and thats a little too much IMO!!

 

[Julie7Ulie]

Are rotator cuff exercises done with shoulders?

 

[Jodi]

I do them on Shoulder day, Chest day and Arm day! They have helped me alot.

 

[Julie7Ulie]

Originally posted by Jodi
Nice W/O

You still need to work your obliques so yes thats fine. You were doing like 100 reps and thats a little too much IMO!!

Some weight with low reps on the abs are better than no weight with very high reps right? Want to make sure Im doing this right.. The ab workout kicked my today.

Also, how do you calculate lean body weight on your own?
Its different than BMI, and body fat percentage.. so I cant find anything through a search.

 

[Julie7Ulie]

Originally posted by Jodi
I do them on Shoulder day, Chest day and Arm day! They have helped me alot.

Thanks. I get to do them tomorrow

 

[Jodi]

Originally posted by Julie7Ulie
Some weight with low reps on the abs are better than no weight with very high reps right? Want to make sure Im doing this right.. The ab workout kicked my today.

Also, how do you calculate lean body weight on your own?
Its different than BMI, and body fat percentage.. so I cant find anything through a search.

I use w8 with my abs but with obliques I don't use any w8.

Get skin folds done by a trainer at your gym. That will be your best way to get your BF% and then from there you can figure your LBM.

 

[Julie7Ulie]

Last question of the day:

BW is counted as lean and not scale wise, right?

 

[ZECH]

Originally posted by Jodi
I use w8 with my abs but with obliques I don't use any w8.

Get skin folds done by a trainer at your gym. That will be your best way to get your BF% and then from there you can figure your LBM.

Very important not to use weight with obliques. They are a muscle, and if worked, will get bigger and stick out on the sides. Something you do not want.
I will be happy to help with the skin fold's!!

 

[Julie7Ulie]

You're kinda far for the skinfolds.

So medicine ball twists ... not a good move huh.. ?