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Starting my "lean" routine
- Thread starter Julie7Ulie
- Start date
Then stop writing xlean cuz thats not xlean 
thats what its called on the package. 
ok.
I just bought 7% Ground turkey at Sam's club and am going to cook it on my foreman grill to get out some of the fat. I spend almost $5 per pounds of the 1% and this 7% was $1.75 pound at Sam's BIG DIFFERENCE!! I hope it doesn't taste greasy cuz I hate greasy meat! 
Thats what I use. Butterball turkey lean ground with 7% fat. Its not greasy really.. But thats what I by at Costco because its sooo much cheaper.
Jodi - on my new plan, is it cool to have N. Peanut butter as a fat source?
Or just on my carb up days?
Or just on my carb up days?
6/24
6 L. Water
1 C. Coffee Splenda, h. cream
1 Multi-Vit
1:
1.5 scoops whey
1 TBS flax
7 strawberries
2:
4 oz. chicken salad
1 TBS mayo
2 C. spinach
1/4 grapefruit
3:
6 oz. lean g.turkey
2 C. spinach
4:
4 oz chicken salad
1 TBS mayo
2 C. spinach
5:
1.25 scoops choco whey
2 TBS heavy cream
6:
-something came up here. I couldnt eat properly. no protein.
1 TBS Newmans caesar
3 C. romaine and jalapenos
Totals:
P = 151
C = 19
F = 72
Cals = 1348
6 L. Water
1 C. Coffee Splenda, h. cream
1 Multi-Vit
1:
1.5 scoops whey
1 TBS flax
7 strawberries
2:
4 oz. chicken salad
1 TBS mayo
2 C. spinach
1/4 grapefruit
3:
6 oz. lean g.turkey
2 C. spinach
4:
4 oz chicken salad
1 TBS mayo
2 C. spinach
5:
1.25 scoops choco whey
2 TBS heavy cream
6:
-something came up here. I couldnt eat properly. no protein.
1 TBS Newmans caesar
3 C. romaine and jalapenos
Totals:
P = 151
C = 19
F = 72
Cals = 1348
6/24
Tri's / Back
5 min bike
Superset
Skullcrushers 20x12, 20x12, 20x12
Tri Rope Pulldowns 45x12, 45x10, 45x10 (the weights seemed lighter at this gym..)
Superset
Overhead Tri extensions 35x12, 40x10, 40x10
Lever Tri Extensions 35x12, 40x10, 40x10
DB Kickbacks 12x12, 12x15, 12x15
Superset
Cable seated row 45x12, 50x10, 50x10
Cable close grip pulldowns 45x12, 45x10, 50x10
Superset
Standing Good mornings 40x12, 40x12, 50x10
BB Bent over rows 40x12, 40x10, 40x10
Lever seated good mornings 80x12, 85x10, 85x10
DB Bent Over rows 15x12, 20x10, 20x10
Great workout, but no cardio today.
Tri's / Back
5 min bike
Superset
Skullcrushers 20x12, 20x12, 20x12
Tri Rope Pulldowns 45x12, 45x10, 45x10 (the weights seemed lighter at this gym..)
Superset
Overhead Tri extensions 35x12, 40x10, 40x10
Lever Tri Extensions 35x12, 40x10, 40x10
DB Kickbacks 12x12, 12x15, 12x15
Superset
Cable seated row 45x12, 50x10, 50x10
Cable close grip pulldowns 45x12, 45x10, 50x10
Superset
Standing Good mornings 40x12, 40x12, 50x10
BB Bent over rows 40x12, 40x10, 40x10
Lever seated good mornings 80x12, 85x10, 85x10
DB Bent Over rows 15x12, 20x10, 20x10
Great workout, but no cardio today.
6/24
BF test done... I'll post both mine and my boyfriend's - in case anyone has any advice for him. We also never got the sum. The formula was too complicated for Golds to calculate a 7 site.
Mine - 24 year old female
7 skinfolds
Scapula 17
Bicep 4
Tricep 3
Abdominal 19
Oblique 13
Thigh 20
Calf 12
His - 25 year old male
7 skinfolds
Scapula 18.5
Bicep 3
Tricep 3
Abdominal 21
Oblique 15
Thigh 11
Calf 4
Is there an easier way to sum it up for the overall BF count? I dont think I could do it from DP's formula sheet.
BF test done... I'll post both mine and my boyfriend's - in case anyone has any advice for him. We also never got the sum. The formula was too complicated for Golds to calculate a 7 site.
Mine - 24 year old female
7 skinfolds
Scapula 17
Bicep 4
Tricep 3
Abdominal 19
Oblique 13
Thigh 20
Calf 12
His - 25 year old male
7 skinfolds
Scapula 18.5
Bicep 3
Tricep 3
Abdominal 21
Oblique 15
Thigh 11
Calf 4
Is there an easier way to sum it up for the overall BF count? I dont think I could do it from DP's formula sheet.
They didn't do chest? How much do you weigh and your BF weigh?BTW - These are your standard 7 sites
Chest: a DIAGONAL fold on the lateral edge of the pectoral muscle, halfway between the nipple and the anterior axillary line (front of underarm crease). The fold should be parallel to the edge of the pectoral muscle.
Abdomen: a VERTICAL fold one inch to the right of the umbilicus.
Thigh: a VERTICAL fold in the middle of the front thigh, halfway between hip and knee joints.
Triceps: a VERTICAL fold halfway between the shoulder and elbow joints, on the posterior midline of the upper arm (over the tricep muscle).
Biceps: a VERTICAL fold halfway between the shoulder and elbow joints, on the anterior midline of the upper arm.
Subscapular: a DIAGONAL fold at the back, just below the inferior angle of the scapula, at a 45deg. angle WRT horizontal, turning clockwise.
Suprailiac: a DIAGONAL fold just above the iliac crest, at the spot where the anterior axillary line would come down (this is about 1/4 way between the midaxillary line and the umbilicus), at about 30deg. angle WRT horizontal, turning clockwise.
They told me what they measured was the standard 7 site. I paid $15 bucks, Can we not calculate BF% from what they already measured? Where did you get yours done?
I am 145 lbs, BF is 195 lbs.
I am 145 lbs, BF is 195 lbs.
6/25
Abs / Legs
5 min walk Treadmill
Superset
3 sets Leg raises x12
3 sets jacknives x12
Superset
3 sets hip raises x12
3 sets lever side bends x12
Superset
Safety Squats 70x12, 70x10, 70x10
DB lunges 12x12, 12x12, 12x10
Superset
Leg extensions 60x12, 60x12, 65x10
Hams curls 50x12, 50x12, 50x12
20 minute HIIT Treadmill 4.0 - 7.0 mph
Abs / Legs
5 min walk Treadmill
Superset
3 sets Leg raises x12
3 sets jacknives x12
Superset
3 sets hip raises x12
3 sets lever side bends x12
Superset
Safety Squats 70x12, 70x10, 70x10
DB lunges 12x12, 12x12, 12x10
Superset
Leg extensions 60x12, 60x12, 65x10
Hams curls 50x12, 50x12, 50x12
20 minute HIIT Treadmill 4.0 - 7.0 mph
It really doesn't matter though because those numbers are what you are going to use to base your progress off of. I can try but it won't be accurate without chest and also your numbers are off on triceps. Either you and your boyfriend have stick arm or they don't know how to do a BF% on Triceps. That is not right to have the same measurement as your bicep unless you have sticks for arms. I would ask for a retake with a different person especially cuz you paid for it
I have my BF done at Gold's and they always know the skinfolds to take, I never have to tell them.
I went to the Gold's in Tewksbury. They DONT know anything about 7 site. As a matter of fact she went on into this speech about how they only found a formula from Australia but would prefer to not use it since there are so many different ways to calculate a 7 site.
She also said that 7 sites are very rare and only 4 should do it, etc, blah blah. Its was tedious to sit through.
So asking for a different person is going to be kind of hard since she was the head of the trainers I believe.
Im telling you. Im not meant to have a BF test done.
She also said that 7 sites are very rare and only 4 should do it, etc, blah blah. Its was tedious to sit through.
So asking for a different person is going to be kind of hard since she was the head of the trainers I believe.
Im telling you. Im not meant to have a BF test done.
So what do you think? Should I go to another gym? Or go back to her with the directions and make her do it? I would be insulting her "expertise", so there's no telling if she would really do it correctly..
I posted above the proper way to get the skinfolds. I would print that out and take it back and show her that is what you want. Because she already did your calf write it down and we can calculate that in too. FYI my tricep is 9.5 is your really a 3? 
Ok.. 
How do I know she's using the calipers correctly? She's a buff momma, and looks like she knows what she's doing, but she was kind of dainty pinching the skin.
I dont know where a 3 stands in tricep world, but I definetely do not have sticks for arms...
How do I know she's using the calipers correctly? She's a buff momma, and looks like she knows what she's doing, but she was kind of dainty pinching the skin.
I dont know where a 3 stands in tricep world, but I definetely do not have sticks for arms...
So what should I tell her? I would love to teach her how to pinch, if I knew how..
oh BTW Jodi, Can I go out for wings Friday night? And eat them? 
Thats after my carb up day, and if Im gonna eat outside my plan, I dont want to totally ruin it.
Thats after my carb up day, and if Im gonna eat outside my plan, I dont want to totally ruin it.
Ok no wings....
I couldnt get in my protein for my last meal last night. Does that negate "an entire good week" ?
I couldnt get in my protein for my last meal last night. Does that negate "an entire good week" ?
Yes, it will be a good day today. 
I have a sweet tooth again
, but other than dealing with that, Im fine.
I have a sweet tooth again
, but other than dealing with that, Im fine.
6/25
5 L. Water
1 Multi-Vit
1 C. Diet Coke
1:
1.5 scoops whey
7 strawberries
1 TBS flax
2:
4 oz chicken salad
2 C. romaine
1 TBS mayo
1/4 grapefruit
3:
6 oz lean g. turkey
1 C. green beans/broccoli
4:
6 oz lean g. turkey
1 C. green beans/broccoli
5:
1 scoop choco whey
1/25 TBS Nat PB
-do I have to have veggies here?
6:
5 oz sirloin (too much - i was hungry. 
)
2 C. romaine
.5 nemwans caesar
Totals:
P = 193
C = 22
F = 76
Cals = 1571
5 L. Water
1 Multi-Vit
1 C. Diet Coke
1:
1.5 scoops whey
7 strawberries
1 TBS flax
2:
4 oz chicken salad
2 C. romaine
1 TBS mayo
1/4 grapefruit
3:
6 oz lean g. turkey
1 C. green beans/broccoli
4:
6 oz lean g. turkey
1 C. green beans/broccoli
5:
1 scoop choco whey
1/25 TBS Nat PB
-do I have to have veggies here?
6:
5 oz sirloin (too much - i was hungry.
)2 C. romaine
.5 nemwans caesar
Totals:
P = 193
C = 22
F = 76
Cals = 1571
I got multi-minerals.
Full Spectrum Mineral Caps. Daily suggested use is 4 caps daily.
Has 99 mg Potassium, but it also has other stuff that I take already with my once a day multi-vitamin.
Do I have to take it 4 times?
Thats a lot of pills.
Also, I was going to buy fish oil caps as well, but I didnt know if that counts as my fat count or if I should just take it 2X daily as suggested.
I didnt buy it but it would have been Omega - 3 Fish oil supplements.
What do you think???
Full Spectrum Mineral Caps. Daily suggested use is 4 caps daily.
Has 99 mg Potassium, but it also has other stuff that I take already with my once a day multi-vitamin.
Do I have to take it 4 times?
Thats a lot of pills.
Also, I was going to buy fish oil caps as well, but I didnt know if that counts as my fat count or if I should just take it 2X daily as suggested.
I didnt buy it but it would have been Omega - 3 Fish oil supplements.
What do you think???
Your multi-minerals, I would suggest w/o Iron. Only take 2 pills at night to replenish your minerals that you depleted throughout the day.
Fish Oil DOES count towards your fat count 10-20G a day in place of other fat sources would be good. Be careful as to the price you pay so you don't get ripped off. The cheaper ones appear to me to be just as good as the expensive one. I bought a bottle of 100 caps for $13.00 then the other day I bout 300 cap for $7.00 and they are just as good.
Fish Oil DOES count towards your fat count 10-20G a day in place of other fat sources would be good. Be careful as to the price you pay so you don't get ripped off. The cheaper ones appear to me to be just as good as the expensive one. I bought a bottle of 100 caps for $13.00 then the other day I bout 300 cap for $7.00 and they are just as good.
Ok The multi-mins are iron free, so i have no prob taking those.
The fish oil said (on the back - which confused me so I didnt buy it) it had like 3 grams of fat, 1.5 gram poly, 1.5 gram mono and like .5 g. of sat.
But then it says to take 2 caps in the am, and 2 caps in the eve..
So that 3 grams would count as fat?
Does this sound right to you? (just checkin before I buy it...)
The multi-mins are iron free, so i have no prob taking those.The fish oil said (on the back - which confused me so I didnt buy it) it had like 3 grams of fat, 1.5 gram poly, 1.5 gram mono and like .5 g. of sat.
But then it says to take 2 caps in the am, and 2 caps in the eve..
So that 3 grams would count as fat?
Does this sound right to you? (just checkin before I buy it...)
