CCates
Registered
Originally posted by Jodi
Go to a low carb store or GNC and get an Atkins Bar and work it into your meals.
Jodi,
Why do you suggest an Atkins bar for Julie out of all the other bars out there?
Thx,
Cass
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Starting my "lean" routine
- Thread starter Julie7Ulie
- Start date
Jodi,
Why do you suggest an Atkins bar for Julie out of all the other bars out there?
Thx,
Cass
Because she wants something sweet and chocolatey and the Atkins bars are around 10G Fat per bar and low protein and low effective carbs. This way she can use the bar as her fat and then add in some quality protein. 
7/11
6 L. Water
1 Multi-Vit
2 Multi- Mins
1/2 iced coffee, splenda
1:
1.5 scoops whey
6 berries
1 TBS flax
2:
4 oz. can chicken
1 TBS mayo
3 C. romaine
3:
3.75 oz. chicken breast
1 TBS newmans caesar
4 tiny strawberries
2 C. romaine
4:
3.65 oz sirloin
.65 TBS newmans caesar
2 C. romaine
5:
1.5 oz sirloin
2 eggs
1 white
6:
7 oz lean g. turkey
3 c. romaine
Totals:
p = 188
C = 13
F = 78
Cals = 1542
6 L. Water
1 Multi-Vit
2 Multi- Mins
1/2 iced coffee, splenda
1:
1.5 scoops whey
6 berries
1 TBS flax
2:
4 oz. can chicken
1 TBS mayo
3 C. romaine
3:
3.75 oz. chicken breast
1 TBS newmans caesar
4 tiny strawberries
2 C. romaine
4:
3.65 oz sirloin
.65 TBS newmans caesar
2 C. romaine
5:
1.5 oz sirloin
2 eggs
1 white
6:
7 oz lean g. turkey
3 c. romaine
Totals:
p = 188
C = 13
F = 78
Cals = 1542
7/13
3.5 L. Water
1 Multi-Vit
2 Multi-Mins
1:
1.5 scoops whey
1 TBS flax
6 frozen strawberries
2:
4 oz chicken salad
1 TBS mayo
2 C. romaine
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 banana peppers
6:
4 oz s. potato
1 small banana
1 C. oats
1 TBS butter
1 C. brocolli
Totals:
P = 166
C = 114
F = 77
Cals = 1857
3.5 L. Water
1 Multi-Vit
2 Multi-Mins
1:
1.5 scoops whey
1 TBS flax
6 frozen strawberries
2:
4 oz chicken salad
1 TBS mayo
2 C. romaine
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 banana peppers
6:
4 oz s. potato
1 small banana
1 C. oats
1 TBS butter
1 C. brocolli
Totals:
P = 166
C = 114
F = 77
Cals = 1857
Was going to do cardio, but ended up going to the beach and hiking some mountain instead..
Tweak in plan starting tomorrow:
Fat = 10g
Tweak in plan starting tomorrow:
Fat = 10g
Wait.. does the first meal and last still equal 15 g of fat? or do I reduce the fat to 10g in every meal?
Do you know how many cals this is apprx?
Do you know how many cals this is apprx?
for today's meals I left Meal 1 and 6 at 15g fat.
New fat count starting tomorrow.. It must be early or something Jodi - because I still have no ideas how many cals this is..
1: 35/10/12
2: 30/5/10
3: 30/5/10
4: 30/5/10
5: 30/5/10
6: 30/0/12
P - 185
C - 30
F - 64
New fat count starting tomorrow.. It must be early or something Jodi - because I still have no ideas how many cals this is..
1: 35/10/12
2: 30/5/10
3: 30/5/10
4: 30/5/10
5: 30/5/10
6: 30/0/12
P - 185
C - 30
F - 64
Im dragging like crazy this morning.
Went to the gym, sat in the sauna for five minutes, and took a shower. Hard workout there
dont know whats wrong with me, but I will start my week tomorrow I guess.
Went to the gym, sat in the sauna for five minutes, and took a shower. Hard workout there
dont know whats wrong with me, but I will start my week tomorrow I guess.
It was a hard day. Ive been sick all day and couldnt do nearly as good as I hoped. 
7/14
2.5 L. Water
1 Multi-Vit
2 Multi-Mins
1/2 C. coffee black
1:
1.5 scoops whey
7 frozen strawberries
3/4 TBS flax
2:
3.5 oz sirloin
1/4 TBS olive oil
2 C. cooked spinach
3:
3.5 oz. sirloin
1/2 TBS newmans caesar
3 banana pepper slices
2 C. romaine
4: - at this point, everything I ate made me gag
2.5 oz chicken breast - couldnt finish it
1/2 TBS newmans caesar
1 C. romaine
5:
1 egg
1 lean turkey sausage link
Went to bed.
Totals:
P = 133
C = 12
F = 50
Cals = 1036
7/14
2.5 L. Water
1 Multi-Vit
2 Multi-Mins
1/2 C. coffee black
1:
1.5 scoops whey
7 frozen strawberries
3/4 TBS flax
2:
3.5 oz sirloin
1/4 TBS olive oil
2 C. cooked spinach
3:
3.5 oz. sirloin
1/2 TBS newmans caesar
3 banana pepper slices
2 C. romaine
4: - at this point, everything I ate made me gag
2.5 oz chicken breast - couldnt finish it
1/2 TBS newmans caesar
1 C. romaine
5:
1 egg
1 lean turkey sausage link
Went to bed.
Totals:
P = 133
C = 12
F = 50
Cals = 1036
..still exhausted, still feel like crap, need to rest.......
I think I may just skip another day of the gym and go to bed at 8:30pm again. Then hit the gym bright and early tomorrow a.m.
Dont want to overdo it or push what isnt there. we'll see. If Im up to it around 7 pm, I'll give it all Ive got.
I think I may just skip another day of the gym and go to bed at 8:30pm again. Then hit the gym bright and early tomorrow a.m.
Dont want to overdo it or push what isnt there.
we'll see. If Im up to it around 7 pm, I'll give it all Ive got.
Originally posted by Jodi
Get your rest. You shouldn't workout when your not feeling good. I hope you better better soon sweetie!
Thanks Jodi - Im woozy today, but much better.
7/15
3 L. Water
1 Multi-Vit
2 Multi-Mins
I ate my shake as meal 1 today and then for my second meal was able to eat 5 oz of ground turky over spinach.
After that, I couldnt keep anything down.. I nibbled on chicken for the rest of the night.
So I went to bed. Today I feel much better though. So I should be good to go
3 L. Water
1 Multi-Vit
2 Multi-Mins
I ate my shake as meal 1 today and then for my second meal was able to eat 5 oz of ground turky over spinach.
After that, I couldnt keep anything down.. I nibbled on chicken for the rest of the night.
So I went to bed. Today I feel much better though. So I should be good to go
7/16
Abs / Back - wierd combination, but I felt like it today..
5 min bike
TriSet
3 sets crunch x40, x35, x30
3 sets weighted hip raise .5 lbs x 15
3 sets weighted bicycles .5 lbs x 12
Superset
3 sets weighted jacknives .5 lbs x12
3 sets weighted leg raise .5 lbs x12
1 set oblique crunch x 25
Superset
WG cable pulldowns 60x12, 60x10, 60x8
Cable Seated Row 60x12, 60x10, 60x8
Superset
DB Bent Over rows 17.5 x12, 17.5x12, 20x10
Lever Hip Extensions w/ plate on chest 5x12, 10x12, 10x10
20 minute Treadmill HIIT 4.0 - 7.5 mph
Abs / Back - wierd combination, but I felt like it today..
5 min bike
TriSet
3 sets crunch x40, x35, x30
3 sets weighted hip raise .5 lbs x 15
3 sets weighted bicycles .5 lbs x 12
Superset
3 sets weighted jacknives .5 lbs x12
3 sets weighted leg raise .5 lbs x12
1 set oblique crunch x 25
Superset
WG cable pulldowns 60x12, 60x10, 60x8
Cable Seated Row 60x12, 60x10, 60x8
Superset
DB Bent Over rows 17.5 x12, 17.5x12, 20x10
Lever Hip Extensions w/ plate on chest 5x12, 10x12, 10x10
20 minute Treadmill HIIT 4.0 - 7.5 mph
Kimbro11
Registered
Hi Julie! Im going to be snooping around in your journal if thats ok. Just getting my fill of knowledge in. dont mind me. 
Just getting my fill of knowledge in. dont mind me.
7/16
4.5 L. water
1 multi-vit
2 Multi-mins
1 C green tea
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
3 slices banana peppers
2 C. romaine
5:
3.75 oz chicken breast
.65 TBS butter
1 C broccoli
6:
3.65 oz sirloin
1 C. green beans
1/2 TBS olive oil
Totals:
P = 182
C = 10
F = 67
Cals = 1426
4.5 L. water
1 multi-vit
2 Multi-mins
1 C green tea
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
3 slices banana peppers
2 C. romaine
5:
3.75 oz chicken breast
.65 TBS butter
1 C broccoli
6:
3.65 oz sirloin
1 C. green beans
1/2 TBS olive oil
Totals:
P = 182
C = 10
F = 67
Cals = 1426
Originally posted by Kimbro11
Hi Julie! Im going to be snooping around in your journal if thats ok.
Why of course thats ok
Welcome to IM!
7/17
Legs
5 min bike
Superset
Lever Squats 100x12, 100x10, 100x10
Step Ups 50x12, 50x10, 50x10
Superset
Lever Leg extensions 65x12, 75x10, 75x8
Hams Curls 50x12, 50x10, 50x10
Lever Seated Leg Press 115x12, 115x10, 135x8
8 lb Ankle weights - single leg:
hip abducts 15x12x10
hip adducts 15x12x10
leg raise 15x12x10
lying leg curls 15x12x10
Legs
5 min bike
Superset
Lever Squats 100x12, 100x10, 100x10
Step Ups 50x12, 50x10, 50x10
Superset
Lever Leg extensions 65x12, 75x10, 75x8
Hams Curls 50x12, 50x10, 50x10
Lever Seated Leg Press 115x12, 115x10, 135x8
8 lb Ankle weights - single leg:
hip abducts 15x12x10
hip adducts 15x12x10
leg raise 15x12x10
lying leg curls 15x12x10
Its a free range of motion squat machine.
You know whats funny? The reason I do safety squats so much is because I can squat more than I can lift onto me. (unless I have help, of course)
Like BB Good mornings, I could probably do 60 lbs, but I cant carry it up. (im a wimp
)
Like BB Good mornings, I could probably do 60 lbs, but I cant carry it up. (im a wimp
)
The w8 amount doesn't matter. Squatting in general is one of the best exercises. It hits almost every muscle group from waist down. I can't think of a better exercise. I don't care if you have to start with the bar only. Don't you guys have a squat rack? 
We have a safety squat rack. Is that what you mean?
Yes..
