Starting my "lean" routine

[Julie7Ulie]

6/20

Shoulders / Abs - pathetic w/o

5 min bike

50 crunches
3 sets jacknives x12
3 sets oblique lever side bends x12

Superset
DB Shoulder press 12x12, 15x10, 15x8
DB front raise 10x12, 10x12, 10x10

Superset
DB Arnold press 10x12, 10x10, 10x10
Lever Shoulder press 30x12, 30x10, 30x10

TriSet
3 sets Leg raises x12
3 sets reverse crunch x12
3 sets hip raise x12

Im overly burnt out from this week. I couldnt muster up any cardio.

 

[Julie7Ulie]

I think Im burnt out physically and mentally from this week of hell.

My meals werent too bad, but every single night I would get about three - four hours of sleep and my body is worn down.

Is it very bad to practically skip a week of w/o's?

I tried to make up for some of it today and I dont think it was very effective.

 

[Jodi]

Don't worry your fine. Meals were good!

I sleep only 4 hours a night everyday. I know I'm weird

 

[Julie7Ulie]

Ok.. as long as Im fine. 'cus I feel sure feel like sh!t.

 

[Jodi]

Just get some sleep tonight!

 

[Julie7Ulie]

i just took a bite out of my friends brownie.

im sorry to the fit and fat heavens - please dont make me pay!!

im going to go jump off a bridge now.

 

[Jodi]

Was it worth it?

 

[Julie7Ulie]

i have no idea. it was yummy when i was eating it, but now i feel gross.

im having a baaaaad week. what a horrible day.

i need a vacation. too much stress.

 

[kkohler1]

Feel better Jules.

How was the conference? I'll PM you later. I have to heed TP and FF's advice. Maybe I'll try depleting on a similar plan Jodi is putting you on.

 

[Julie7Ulie]

Today is my b*tch day, if you all cant tell by now.

Im bloated and tired and I feel like utter crap. Dont eat brownies, they make you gain weight within seconds. And Im now a bloated cow.

Moo.

 

[Julie7Ulie]

6/20
3.5 L. Water
1 Multi-Vit

1:
1.5 Scoops whey
6 strawberries
1/3 C. oats
.65 TBS flax

2:
5 oz chicken salad
1 TBS mayo
sprinkle oats
3 C. romaine

3:
4.25 oz chicken breast
1 TBS Ken's Caesar
1 large grapefruit
2 C. romaine

4:
4.25 oz chicken breast
1 TBS Ken's Caesar
2 C. romaine
1 large peach

5:
4 oz sirloin
3 C. romaine
1/2 TBS Ken's Caesar
jalapenos

Total:
P = 176
C = 68
F = 60
Cals = 1561

 

[Julie7Ulie]

6/21 - today was a tough one
4 L. water
1 Multi-vit
1 C. green tea

1: 1:30pm (I slept forever its been a long week)
1 scoop Whey
3/4 C. blueberries
5 strawberries
1 TBS flax meal
3 egg whites
1.5 TBS h cream

2: 3:30p
6 oz xlean g.turkey
1/10 sprinkle oats
3 C. romaine

3: 7:00p
half t-bone (about 4 oz)
3 C. romaine
.5 TBS newmans Caesar
-no carbs

4: 10:00p
the other half of t-bone
3 C. romaine
.5 TBS newmans caesar

Totals:
P = 133
C = 28
F = 48
Cals = 1128

If Im up at 1:00am, I'll eat again. But my numbers were all screwed up.

 

[Julie7Ulie]

This week has been all screwed up and my body is feeling it.

I havent been keeping up with water, the conferences screwed up my routine w/ meals and w/o's, and I feel bloated and fat and full - even with low cals..

Hopefully this coming week will put me back into shape and make me feel good again. All I know is that the interruption isnt worth it. I feel like I did before I started the plan.

Not pleasant..

So we'll get back on track.

 

[Julie7Ulie]

6/22
3.5 L. Water (I dont know WTF is wrong with me. Lack of water bloats me and I hate it).
1 Multi vit
1 C. diet coke (outta coffee)

1:
1 scoop whey
1 TBS flax meal
1.5 TBS h cream
3 egg whites
1 tsp. Cinnamon
.4 C. oats

2:
4 oz chicken breast
.75 TBS newmans caesar
1/10 sprinkle parmesan
2 C. romaine

3:
6 oz xlean gturkey
2 C. baby spinach
1.4 C. blueberries

4:
4 oz sirloin
3 C. romaine
1/2 TBS newmans caesar
1 large peach

5:
4 oz rib-eye
3 C. baby spinach
1/4 TBS Coconut Oil (cooked in)

Totals:
P = 174
C = 65
F = 62
Cals = 1583

 

[Julie7Ulie]

Whats the skinny on Fish oil? Should I start using it? Cant cook with it, can I?

Is it trans fatty???

 

[Jodi]

In the Diet and Nutrition FOrum I have a post about Fish Oil. Good read and LMAO no you can't cook with it and why would you want to

You take it in the capsule form. Read!

 

[Julie7Ulie]

Why is it important to eat before lifting?

I was always taught that cardio on an empty stomach is ok, but so is a complete w/o. I learned on an empty stomach before breakfast, working out speeds up fat loss.

Ever since I joined IM, Ive read that lifting should not be done first thing, and I think I understand, but not too sure why?

 

[Jodi]

Very simple your body requires energy to lift. Your not burning fat during lifting your using glycogen and fuel from the food you ate before lifting. Cardio on an empty stomach is fine but no lifting.

 

[Julie7Ulie]

Originally posted by Jodi
Very simple your body requires energy to lift. Your not burning fat during lifting your using glycogen and fuel from the food you ate before lifting. Cardio on an empty stomach is fine but no lifting.

Is cardio on an empty stomach recommended for cutting?

 

[Julie7Ulie]

6/23

Chest / Bi's

5 min bike

Superset
DB Bench Press 12x12, 15x10, 15x10
Cable Seated Flys 20x12, 20x10, 25x8

Superset
DB Decline Bench Press 15x12, 15x12, 15x10
Lever Vertical Press 45x12, 45x10, 45x10

Superset
DB Incline curls 12x12, 12x12, 15x10
Cable straight bar curls 30x12, 30x12, 30x10

TriSet
Concentration curls 10x10, 10x10, 10x10
DB Lower Hammer Curls 12x10, 12x10, 12x10
DB Upper Hammer curls 12x12, 12x12, 12x10

25 min HIIT Treadmill 4.0 - 7.5 mph

 

[Jodi]

Originally posted by Julie7Ulie


Is cardio on an empty stomach recommended for cutting?

You can if you want but it is not necessary at this stage of your cut. Its better to use as a tweak when your trying to get the last bit of fat off.

 

[Julie7Ulie]

My new plan:

35/10/15
30/5/12
30/5/12
30/5/12
30/0/15

Carb up days Thurs and Sun and meal #5
1 C. Oats
4 oz. spotato
1 small banana
1 C. veggies
1 TBS Butter or PB

Starting now.

 

[Julie7Ulie]

I tallied up my numbers in fitday for the day because I have pre-arranged meals, and my cals came out to 1327.

Is this ok? I'll post them tomorrow to be sure nothing changes, but this seems kinda low.

 

[Jodi]

Your suppose to be eating 6 meals Julie Not 5

 

[Julie7Ulie]

Oh crap!

WHOOPS.

35/10/15
30/5/12
30/5/12
30/5/12
30/0/15

How do I fix this into 6 meals?

 

[Jodi]

PM me the plan, I don't have it anymore.

 

[Julie7Ulie]

Ok. Here we go:

1: 35/10/15
2: 30/5/12
3: 30/5/12
4: 30/5/12
5: 30/5/12
6: 30/0/15

P - 185
C - 30
F - 78

Much Better.

 

[Julie7Ulie]

6/23
6 L. Water
1 Multi-vit
1/2 C. Coffee, Splenda, H. Cream
1 C. diet coke

1:
1.6 Scoops Whey
1 TBS flax
2 strawberries
1/4 C. blueberries

2:
4.2 oz. chicken salad
1 TBS mayo
2 C. romaine
1/4 med. grapefruit

3:
6 oz. xlean gturkey
handful jalapenos
2 C. baby spinach

4:
6 oz. xlean gturkey
handful jalapenos
2 C. baby spinach

5:
1.25 scoop whey
3/4 TBS flax
1 C. broccoli

6:
1.25 turkey burgers
1.25 TBS newmans caesar
3 C. romaine

Totals:
P = 185
C = 20
F = 79
Cals = 1548

 

[Jodi]

Whats your fat in meals 3&4?

 

[Julie7Ulie]

The turkey.
Im still eating the same kind where mine has higher fat than yours.