** Summer Sizzle **

[Stacey]

Just wanted to say HI, Your doing great!! AND I AM SOOO JEALOUS~~ You get to spend a MONTH In the caribbean!! LUCKY LUCKY LUCKY!!! HAVE FUN!! When do you go??

I am going to start calling you 'the chicken girl' ... thats all you eat!! GOOD JOB!!!

Keep up the great work!!

 

[lina]

Hi Princess,
Thanks for visiting! Yes, today I am getting tired of chicken but that's so easy, I get bags of it from Costco.. I was debating W8 peanut choc bars but I didn't have skim milk powder in my pantry

 

[Stacey]

hey sweetie!! ya, I buy a lot of chicken to!!
Where are u located??
I haven't tried W8 penut choc bars yet...I want to!!!
have a good one!

 

[lina]

I am located in Massachusetts. Nice and sunny today! Yay! Have a good day Princess! Feeling Better?

 

[lina]

Friday May 10, 2002
TOM here . I didn't get all my meals in yesterday and it seems to be a struggle for me. Missed Meal 4 so came to about 1400 cals. Still good. Also, hard time getting all those horse pills in. What to eat today, what to eat. Getting bored now, need to find more interesting choices, need to go shopping.

Going into dd's preschool to volunteer for Science Friday. I decided to teach them how to make "slime". Kids love this kinda squishy, slimey stuff. Here goes my nails and hands. I did this last month with ds' class and the chemicals completely ruined them! Time to get down and get dirty! We'll take the kids to see Spiderman tonight. Looking forward to that.

Weight: 115lbs.
Sleep: 9:30pm-5am, so 7.5 hours.
Water: shooting for 1 gal
Workout: Light workout today

Day 4: Shoulder / cardio 30 min
1. Seated Shoulder Press 3 sets x 12 / 10 / 8 / 6 reps (db 10/12/15/15 lbs)
2. DB Laterals** (Tempo 4-2-1) 3x10x12lbs
3. DB Bent Laterals** 3x10x12lbs
4. Front Raises ( Tempo 4-2-1) 3x10x10lbs
5. Upright Rows 3 x 10x15lbs
6. Rotary Cuff Exercises 3 x 10x10lbs
7. 30 min light cardio on elliptical

Nutrition:
Meal #1
(before workout: Ms Power Pak, thyroid meds, creatine, glutamine)
2 scoops Ultra size, 1 Tbs Peanut Butter
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #2
Proatmeal: (mixed together and nuked)
1/3 cup oatmeal, butterbuds (filling: sf syrup, dash vanilla extract)
1 egg + 5 whites
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #3
2 scoops Ultra size, 4 strawberries frozen
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #4
5 oz. chicken
2 stalks celery
4 oz. sweet potato
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #5
5 oz. Salmon
2 cups lettuce
2 tbs Udo's oil
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

cals: 1565 cals - 1640 cals*
fat: 69g (41%)
carbs: 75g (16%)
protein: 163g (43%) - 181g (with protein pills)*

 

[Stacey]

Hey Lina..have fun with your kids at school today..guess u will have to get them nails done next week!! I have heard that Massachusetts is a great place to live!
I am feeling much better..thanks for asking!
Have fun at Spiderman tonight!! Butterfly said its really good!

 

[CLPgold]

Doing great Lina!

I need a vacation. My idea of a vacation these days is taking my kids and pets to my mommy's house about 2hr. from here and vegging. Only done that a couple time though. No time. I do, however, really want to do a comp. in Halifax, NS at the end of August. Hmmm, it just costs money and a couple days driving time at least. We'll see...

Have a great Friday!

 

[lina]

Well, Princess don't think will make it to the movies after all..PG13 ...won't fly with my kids (4 and 6yrs) so it'll be home watching movies or playing games. DH has gone to get some takeout Chinese food for him and the chickens.

Hi CLP! Ya'all can come visit me in July....!!! Does your mom take care of the kiddies when you're at her place? I've been to Halifax a few years back and it's a fun city. Nothing like Toronto though, loved it. Lived in Canada for 5 years - 4 for college and 1 yr for highschool. Was lots of fun, lots of drinking! That's where I learned to drink!

Hey girlies, have a good Friday too and Mother's Day!

 

[lina]

Saturday May 11, 2002
Another restday. Slept late watching "Ocean's 11". Good movie, but not so believable. Hunks George Clooney, Brad Pitt, and especially Andy Garcia kept me drooling all night. I like tall, dark and handsome though I heard Andy isn't that tall. But I'll take him anyday!

Blond hair, blue eyes don't do a thing for me, so sorry Brad! George Clooney is good looking too and some people have said that hubby looks like him too! So he's a cross of Armand Assante and George Clooney!

LOL!

Got all my meals and horse pills in yesterday,

yay

! I was even getting hungry around 10pm watching the flick so I had 1 Tbs Natural Peanut Butter. Very thirsty too and finished my 1 gallon. I give myself a star for yesterday cauz I was totally on track. Suprise, suprise, I'm down 1 lbs. Maybe the increase in weight a few days ago was all TOM bloat.

Today hubby and I will be getting my SIL to babysit and we'll be going out on a date! We haven't been out together since Christmas! We are due! We'll be going to a "Designer Showhouse" and touring the place just for fun because I like interior designing and want to get some ideas and then we'll be going into the city for some fun! Dunno where we are going to eat yet, too many choices. I'm so excited, we don't get to do this often, maybe once a year if we're lucky!

Weight: 114lbs. Down 1.
Sleep: 12pm-8am, so 8 hours. Good girl.
Water: shooting for 1 gal. Did 1 gallon yesterday so was happy about that.
Workout: Rest day (again!)

Nutrition: . Don't know what meal #5 has in store today. We'll see what the restaurant has to offer. So atleast 4 outa 5 meals will be clean.

Meal #1
(with coffee & cream: Ms Power Pak, thyroid meds)
5 eggwhites, 1 egg, 1/3 cup oatmeal, 2 tbs sf jam, sf syrup
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #2
5 oz. chicken, 1 cup spinach, 1 Tbs Udo's
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #3
same as #2
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #4
2 scoops Choc whey protein powder
2 tbs whipping cream
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #5
?
?

?
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

So far:
cals: 1112 cals - .... cals*
fat: 49g (41%)
carbs: 33g (8%)
protein: 137g (51%) - ...g (with protein pills)*

 

[lina]

Had a fab day yesterday, the house was gorgeous and maybe something we'll have in our next lifetime but it's nice to have a dream. *sigh*. Watched Spiderman after that, great great movie. Good entertainment....made me cry...(the part when his Uncle died who was like a dad to him, made me think of my own dad )

Got in 3 good clean meals yesterday. Dinner at the restaurant was 7 oz. Grilled tuna, 1/2cup green beans/carrots, 1 cup basmati rice. 2 slices sourdough bread with butter. Capuccino coffee. tea. Some kinda chocolate truffle cake with raspberry cream on the side.

Mother's Day today! Flowers and cards from the kiddies and hubby plus a day at the Spa!!! Never had one and I'm so psyched!! I've been hinting at this for years and finally!....Hubby's still trying to make up for that one year he forgot about Mother's Day....Boy did I cry and bitched then...

Sunday, May 12
Sleep: 7.5 hours
Weight: 115lbs
Water: Not enuf. Was scared not to be able to find a bathroom around town
Workout:None, slacking off today. Will have to wake up at 4am Monday to get in Biceps with my regular Chest/Tri/Cardio tomorrow. So atleast 2 hours in the gym tomorrow. Hell, it's Mothers' Day today.
Nutrition: Hubby made my protein pancakes for me for brekkie, other than that, we'll see....going out again for brunch with friends and family

Meal #1
5 eggwhites, 1 egg, 1/3 cup oatmeal
sf syrup, sf jam
coffee & cream

.
.
.
.
.

 

[lina]

Monday May 13, 2002
Rainy Mondays always get me down . Starting Week 3 now, time flies. I haven't lost any weight and seem to be going up and down. Haven't stayed on my diet 100% either with all those free meals in there, some days not able to get in all my meals, and not able to drink all my water. This week, 2 girlie nights out that will be extra tough. Next week 1 girlie luncheon that will be at my house. Will have to be extra strong these coming weeks.

Thoroughly enjoyed my weekend though, no regrets. Persian food last night, yumm. Basmati Saffron rice that looked like it was drenched in butter, grilled tomatoes, lots of meat, lamb, chicken. Salad, yoghurt & cucumber side dishes. Yummy!

Weight: 116lbs. Arrgghh!!!
Sleep: 11:00pm-4:30am, so 5.5 hours.
Water: The usual 1 gallon
Workout: Had to do my usual Chest/Triceps routine plus the missed one from yesterday - Biceps

Day 1: Chest / Triceps / Biceps/ 20 min Moderate running
1. Smith Bench Press 3 x 12 / 10 / 8 / 6 (10/20/30/40lbs +bar)
2. Incline DB Press 4 x 8 (12/15/15/15lbs db)
3. DB Flyes 3 x 8 (15/15/15lbs db)
4. Smith Close Grip Bench Press 1 x 12 / 10 / 8 / 6 (5/10/20/25lbs + bar) **didn't like this switched to #5
5. Skull crushers 10x10lbs, 10x10, 10x10
6. Super Set ??? Triceps Pushdown and Dips (pushdown 8x70lbs) - (10x0lbs dips), 8x70 - 10x0, 8x70 - 10x0,
1. Dumbell Curl 3x8x15lbs
2. Incline DB Curl 3x8x12lbs
3. Preacher Curl 3x8 (ez bar + 10bs)
7. 20min moderate running

Nutrition:
Meal #1 (post workout)
(before workout: Ms Power Pak, thyroid meds, 1 cup coffee, 2tbs cream)
2 scoop EAS Choc Whey ** ran out of Ultra Size Protein Powder hopefully will rec'v some by Wed.
3 tbs cream
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino,creatine, glutamine

Meal #2
Breakfast burrito: with side of 1/3 cup oatmeal.
1/3 cup oatmeal, butterbuds, sf syrup, dash vanilla extract
1 egg + 3 egg whites
3 oz. chicken, 2 tbs salsa
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #3
5 oz. chicken
4 oz. sweet potato
1 cup spinach
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #4
5 oz. tuna
5 oz. strawberries
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #5
Naked fajitas
5 oz. chicken
1 cup onion, red & green peppers stirfried with 2 tbs oil
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

cals: 1497 cals - 1572 cals*
fat: 60g (37%)
carbs: 71g (15%)
protein: 175g (48%) - 193g (with protein pills)*

 

[lina]

Tuesday May 14, 2002
Still rainy and cold today. Forecast rain for the whole week.
Going to my meeting tonight. Our 2 presidents, my co-chair and I will be interviewed tonight by a local newspaper. Checks from our organization will be handed out to local groups, pics taken, etc. Grrr..nervous about that. Anyway, I know I'll be up late tonight which usually causes me to crave something so will have to add in some kinda snack at the end of the night to hold me....maybe hot chocolate. I'll at least make a plan otherwise I'll be snacking on something illegal. I know my bloody self.

Weight: 114lbs. Oh-Goodie!
Sleep: 9:30pm-6:30am, so 9 hours. Overslept, so too late to head to the gym this morning, will have to do this afternoon.
Water: The usual 1 gallon, did about 1+ yesterday! I'm so proud of myself
Workout: This afternoon...Back/cardio later

Nutrition:

Meal #1
Protein Pancakes:
1/3 cup oatmeal
1 egg + 5 egg whites
top with sf jam, sf syrup
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #2
5 oz. chicken curry
4 oz. sweet potato
1 cup spinach
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #3 (post workout)
(before workout: creatine, glutamine, 2 Lean Out)
2 scoop Ultrasize, 1tbs coffee, splenda
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino,creatine, glutamine

Meal #4
5 oz. chicken curry
5 strawberries fresh
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #5
5 oz. salmon
2 cups lettuce
2 tbs Udo's oil
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

cals: 1323 cals - 1398 cals*
fat: 53g (37%)
carbs: 59g (15%)
protein: 154g (48%) - 172g (with protein pills)*
=========================
Snack #6 (optional)
Hot Chocolate
1 ff hot choc with, 1 scoop EAS protein powder, 2Tbs cream, splenda
cals: 1653 cals
fat: 66g (39%)
carbs: 69g (14%)
protein: 198g (47%)

 

[lina]

Back from the gym. It's nice working out in the afternoon, hardly anyone there. But I still prefer morning, though. Off to the showers and to get washed for tonight.

Back / Abs/20 min light running threadmill
1. Chins** 3 x 10 reps - 60lbs assist ----> getting stronger!
2. T-Bar Row* 3 sets x 12 / 10 / 8 / 6 x (20+bar/25+bar/30+bar/35+bar)
3. Reverse Grip Front Pulldowns 1 x 10 x70lbs , 2x8x80
4. Straight Arm Pullovers** 3x10x25#
5. Knee-ins 3x20xnoweight
6. 20 min running on 5.0

 

[lina]

Wednesday May 15, 2002
Couldn't get to sleep last night till 12 am. I was getting hungry as I was falling asleep but too lazy to get something to eat. Woke up 113.5 lbs today. So doing good. Tonite will be another Wench's Night Out with the girlies. Will probably have the catch of the day and veggies. No drinking for me tonight, I need to stay on track this week. Needless to say, overslept and woke up at 6am, too late for gym. Will do it in the afternoon again. Ugghh...can't keep this up, have to go to bed early.

I feel overwhelmed with soooo many things to do. Can't wait to go visit mom on Survivor Island, and just relax. No worries, no deadlines, ...etc. The difference is home cooked meals! Just lay there and soak up the sun in my bones. Aaahhh!!!!!!

Time to clean the kitchen today to get ready for my luncheon next week. Hmmm...what shall we have? Must set a tentative menu. Salad with raspberries, bacon, raspb dressing. Paella with the usual mussels, clams, sausage, shrimp. Chicken with spinach, pinenuts, cream cheese stuffing, wrapped in a puff pastry crust. Dessert will be some kinda fruit tart, since it is nice and springy/summery. Ambitious, can I pull it off?

Weight: 113.5lbs.
Sleep: 12-6am, so 6 hours.
Water: 1 gallon.
Workout: This afternoon...Legs/Abs later, maybe cardio.

Nutrition:I am tempted to add more fats in but we'll see in a few weeks what happens

Meal #1
1/3 cup oatmeal
coffee + 2 TBS cream
1 egg + 3 egg whites ** this meal is low on protein couldn't stomach chicken this am
11 almonds ** also lots of fat meal #1
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #2
5 oz. chicken curry
4 oz. sweet potato
1 cup broccoli
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #3 (post workout)
(before workout: creatine, glutamine, 2 Lean Out)
1 Tbs. Peanut Butter Natural
2 scoop EAS Choc whey, 1tbs coffee, splenda
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino,creatine, glutamine

Meal #4
5 oz. tuna
5 strawberries fresh
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #5
? 5 oz. salmon
? 1 cup sauteed veggies: asparagus, carrots, zucchini, etc.
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

cals: 1530 cals
fat: 56g (34%)
carbs: 84g (18%)
protein: 177g (48%)

 

[lina]

OK, time for a nap. Too tired for the gym today so will take my rest day today and Legs/Abs/Cardio tomorrow.

Do i have to eat when I'm not hungry? I could barely eat the chicken at lunch, almost gagged. .

Yawn.

 

[lina]

Thursday May 16, 2002
Yawn. Still on track. Had a good night last night, ordered the Lobster and Scallop dish. Substituted the pasta for broccoli. I was very dissappointed in the portion sizes, especially the broccoli. Capuccino for dessert. Came home at 10pm and had a Diet Hot Chocolate snack with 1 scoop protein powder. I missed meal#4 yesterday too, always causes me to go down.

Getting tired of these pills. I've decided after this to take a break till Fall. Will bulk up probably first to fatten up for the winter . I feel wonderful though eating clean. There is so much to eat on this diet, I am never hungry. I do get bored with the food choices so will have to start playing with my food.

I'm happy to survive 2 out of 3 social activities this week. The big one coming up is Saturday, 2 birthday parties plus dinner. Debating to pack my cooler to bring to the restaurant...yes...getting prepared fo the looks and the comments....uggh!!! You can't get anything decent at a Chinese restaurant that's without it being fat laden, full of msg, sugar!!!

Weight: 112.5lbs.
Sleep: 2:00am-7:30am, so 5.5 hours.
Water: The usual 1 gallon
Workout: Legs/Abs/Cardo today.

Nutrition:
Meal #1
1.5 scoop EAS Choc Whey
1 package Diet Hot Choc - 20cals, 4carb, 2prot, 0fat
supps: thyroid pills, Ms Power Pak, 3 Ultra, 3 Mass Amino

Meal #2
Breakfast burrito:
1/3 cup oatmeal
1 egg + 3 egg whites
3 oz. chicken, 2 tbs salsa
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #3 Sweet Potato Pancakes
2 scoop Ultrasize
4 oz. sweet potato mashed, water, vanilla, sf syrup
1 stalk celery
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #4
Protein Hot Choc (see Meal1)
5 strawberries
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #5
5 oz. chicken
2 cups lettuce
2 tbs Udo's oil
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

cals: 1520 cals - 1595 cals*
fat: 57g (35%)
carbs: 77g (17%)
protein: 176g (48%) - 194g (with protein pills)*

 

[lina]

Ok, workout finally done this afternoon. I noticed on some I wasn't as strong as last week when I had that carb-up (freeday) the day before. I did increase in leg press today and did light weight/high reps on the lunges today(60lunges!). I was sweating it out so no cardio needed after that. Off to the shower stinky-poo.

Day 3: Legs / Calves/ Abs
1. Smith Squat 3 sets x 12 / 10 / 8 / 6 reps - (bar + 50/60/70/80 lbs)
2. Leg Press 3 x 10 reps - 180 lbs/200/210*
3. Leg Extension 3 x 10 reps - 60
4. Leg Curls 2 sets x 10 reps - 40/50
5. Smith Lunge 3 sets x 20 reps (50lbs+bar)
6. Sitting Calf machine 3x10x70
7. #6 and #7 superset. No weight calf raises 3x25
8. Decline crunches 3x10
9. Smith ball crunches 3 angles 3x30

 

[Stacey]

Hey honey!! DOING GREAT!! Why do you want to stop working out? Just burned out??
Take care Chicken woman!!

 

[Jenny]

Wow lina! You're doing so GOOD!! I really enjoy reading your journal, it's so structurated and nice.. LOL Keep it up girlie!

Jen

 

[lina]

Hi Princess and Nike_Girl! No I don't think I'll stop working out but more stop eating so clean after this 8 week stint is over...especially those supplements...too expensive and I have supplement burnout!

Nike_Girl, LoL about my structured journal...eh...I'm anal about that otherwise I'll never get this nutrition thing going! Actually I have a template in MS Word and just copy and paste!

 

[lina]

Friday May 17, 2002
I don't feel as strong today. I feel tired. Maybe lack of sleep or not enuf carbs. Wish I had a carb up day. Workout wasn't as stellar today too. Another thing: I took a day off from all supplements yesterday. So maybe a combo of all those things. When will I be able to move up in weights, seem like I'm not getting any progress . My cardio only lasted 10 min on the stepper. As soon as I got on, I felt the soreness in my butt, legs. Ugggh...

TGIF!!! I am psyched to try some new recipes today to spice up my boring menu. LOL, little things that can get me excited!

Weight: 114lbs. Retaining water, didn't get enuf water yesterday.
Sleep: 10:30am-6:00am, so 7.5 hours.
Water: Need to push today. 1 gallon
Workout:
Day 4: Shoulder / light cardio 10 min
1. Seated Shoulder Press 3 sets x 12 / 10 / 8 / 6 reps (db 8/10/12/15/ lbs)
2. DB Laterals (Tempo 4-2-1) 10x10lbs,2x10x12lbs
3. DB Bent Laterals 10x10lbs,10x10lbs,10x12lbs
4. Front Raises ( Tempo 4-2-1) 3x10x10lbs
5. Upright Rows with Shrugs 3 x 10x10lbs
6. Rotary Cuff Exercises
7. 10 min light cardio on stepper...legs sore from yesterday, couldn't last....

Nutrition:
Meal #1 (post wo)
before wo: Ms Power Pak, creatine, glutamine
2 scoops Ultra size, 1 Tbs coffee, splenda
supps: creatine, glutamine, 3 Ultra, 3 Mass Amino

Meal #2
Prince's Tuna Patty:
a. 1/3 cup oatmeal
b. 3 egg whites, 1 whole egg
c. 3 oz. tuna, 2 tbs salsa
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #3
1 cup homemade split pea soup
Omelet with sprinkle of Parmesan (4 whites + 1 egg)
1 stalk celery
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #4
Strawberry shake
2 scoop Ultra, ice, splenda, vanilla, 5 strawberries
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #5 Naked Fajitas wrapped in Lettuce
5 oz. chicken, soya, dash leah & perrins sauce, dash splenda
1 cup peppers, 1 cup lettuce, slices of tomatoes
2 tbs Udo's oil
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

cals: 1498 cals - 1573 cals*
fat: 60g (35%)
carbs: 72g (17%)
protein: 168g (48%) - 186g (with protein pills)*

 

[Stacey]

Hey girl, I know what ya mean about supps getting expensive!!!
Ya know, if you stop eating real clean, and are just working out, you really won't see much of a change in your body!! so just eat mostly clean kay!?? Your doing soooo good! But I do get burned out to! Happens to everyone!
Take care honey!

 

[lina]

Princess you're a sweetie! Thanks for the advice! I think that's what I can live with..just eating clean after I've reached my goal and then maintain that way....a girl needs some carbs to keep herself sane, esp around pms time

 

[lina]

Saturday May 18, 2002
Humm getting lazy and entertained the thought of not going to the gym this morning...rainy, blech blech weather... but got my butt up and just did it! Good workout...looking leaner but not quite where I want to be yet. I may have dropped 1% of bodyfat.

Today I have to 2 birthday parties to go to..2 nieces.

Cake...no problem...no desire for that. But one of them will be including a dinner at a Chinese restaurant. So I've decided not to be a dork and not to pack a cooler for the restaurant but will just have some protein and veggies that will look less fatty.

Weight: 114lbs. Same
Sleep: 11:30am-6:00am, so 6.5 hours.
Water: Need to push today. 1 gallon

Workout:
Day 5: Biceps/ Abs/20min HIIT + 20 min warmup/cooldown/light running
1. Dumbell Curl 3sets pyramids 12x8lbs,10x10,8x12,6x15,4x20...12x10lbs,10x12,8x15,4x20....12x10lbs,10x12,8x15,3x20
2. Incline DB Curl 3x10x12lbs
3. Preacher Curl 3x10 (ez bar + 10bs)
** #4 and 5 supersets
4. Knee-ins 3x20x no weight
5. Back Hyper-extensions 3x10x no weight
6. 20min HIIT + 20 min warmup/cooldown/light running


Nutrition:
Meal #1 (post wo)
before wo: Ms Power Pak, creatine, glutamine
2 scoops Ultra size, 1 Tbs coffee, splenda
supps: creatine, glutamine, 3 Ultra, 3 Mass Amino

Meal #2
Salmon Patty:
a. 1/3 cup oatmeal
b. 2 egg whites
c. 3 oz. Salmon, 2 tbs salsa
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #3
1 cup homemade split pea soup
Omelet with sprinkle of Parmesan (4 whites + 1 egg)
1 stalk celery
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #4
Strawberry shake
2 scoop Ultra, ice, splenda, vanilla, 5 strawberries
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #5
?5 oz. ?protein...probably fish, tofu,
?2 cups veggies
?supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Same as yesterday, should I plug it into fitday...getting lazy...what da hell..here it is..
For 4 meals only....
cals: 1084 cals
fat: 37g (31%)
carbs: 65g (21%)
protein: 126g (48%)

 

[lina]

Monday May 20, 2002
Saturday got all my meals in, did well at the restaurant. Did have a small slice of fruit tart for dessert. Not enuf water so felt very dry and thirsty in the middle of the night.

Sunday was household cardio, cleaned house for playgroup on Monday. Didn't eat so well, half clean half so-so. DH brought home a hamburger with leftover onion rings and had that. Yumm haven't had a burger in a while..

Monday, playgroup with 10 mom and about 16 kids at my house. Basement is a mess now full of crumbs, toys, and stuff everywhere. I don't know why I bother cleaning before they come...Meal #4 today is BAD-ASS! Calories and protein on the low side...trying to undo some damage control here.

Weight: 115lbs.
Sleep: 9:30am-6:00am, so 8.5 hours.
Water: 1 gallon
Workout: Worked hard on the Bench press, so was tired after. First time using ez bar for Skull crushers. I was very wobbly and was afraid I'd bonk myself several times. LOL.

Day 1: Chest / Triceps / 30 min Moderate elliptical
1. Smith Bench Press 3 x 12 / 10 / 8 / 6 (10/20/30/40lbs +bar)
2. Incline DB Press 3 x 10 x 15lbs db
3. DB Flyes 3 x 10 x 12 lbs db
4. Skull crushers 3 x 10x 5lbs+ez bar
6. Super Set ??? Triceps Pushdown and Dips (pushdown 8x70lbs) - (10x0lbs dips), 8x70 - 10x0, 8x70 - 10x0,
7. 30min moderate elliptical

Nutrition:
Meal #1 (post wo)
before wo: Ms Power Pak, creatine, glutamine
2 scoops Ultra size, 1 Tbs coffee, splenda
supps: creatine, glutamine, 3 Ultra, 3 Mass Amino

Meal #2
Tuna Patty:
a. 1/3 cup oatmeal
b. 2 egg whites
c. 3 oz. Tuna, 2 tbs salsa
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #3
1 cup homemade split pea soup
5 oz. chicken curry
5 cherry tomato
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #4
1 slice apple crumb oink-oink-cake with cream cheese icing (leftovers from playgroup...shit happens if you don't toss it right after company leaves)
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #5
5 oz. chicken
2 cups salad
2 tbs. Udo's
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

cals: 1323 cals
fat: 50g (35%)
carbs: 85g (23%)
protein: 137g (42%)

 

[lina]

Tuesday May 21, 2002
Dragged myself to the gym again. A sorta back exercise with no gusto. Might as well not gone. But kicked it up during cardio...did a peptalk to myself, some scolding , and kicked my own ass.
Need to get back on track!


Weight: 115lbs.
Sleep: 11:30pm-6:00am, so 6.5 hours.
Water: 1 gallon. did well yesterday.
Workout:

Back / Abs/45 min running threadmill
1. Chins** 1 x 10 reps - 60lbs assist , 8x60, 8x60
2. T-Bar Row* 3 sets x 8 x (20+bar/30+bar/40+bar) -- didn't pyramid today, too lazy
3. Reverse Grip Front Pulldowns 1 x 10 x70lbs , 2x8x80
4. Straight Arm Pullovers** 3x10x25lbs
5. Dead Lifts 3x10x50lbs
6. Knee-ins 3x20xnoweight
7. Back Hyper Extensions 3x 10xnoweight
8. 45 min running on 5.5


Nutrition:
Meal #1 (post wo)
before wo: Ms Power Pak, creatine, glutamine
2 scoops Ultra size, 1 Tbs coffee, splenda
supps: creatine, glutamine, 3 Ultra, 3 Mass Amino

Meal #2
5 oz. chicken
1/3 cup oatmeal
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #3
2 cup lettuce, 1 tsp Udo's
5 oz. chicken
5 strawberries
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #4
2 Tbs. Peanut butter
2 scoops Ultra
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #5
5 oz. steak
1 cup spinach
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

cals: 1252 cals ....1327 cals
fat: 50g (36%)
carbs: 47g (10%)
protein: 165g (53%) ...183 g

 

[lina]

Wednesday May 21, 2002
Leg day today and abs. Have been slacking on the abs lately. Did pyramid on the Smith Squat and Leg Press. Wondering if I'm overtraining the quads today. Lunges was at the end and didn't feel enuf strenght to do the Smith so used db for lunges. The disadvantage is I can't use as much weight as with the Smith. Maybe next week I'll go heavy on the lunges, and do those first? Must make mental reminder....start with Smith Lunges 3x20x50#.

DD's school performance today and looking forward to watching all the preschoolers. So off to the showers...

Weight: 114.5lbs.
Sleep: 11:30pm-6:00am, so 6.5 hours.
Water: 1 gallon

Workout:
Day 3: Legs / Calves/ Abs
1. Smith Squat...... 3 sets x 12 / 10 / 8 / 6 reps - (bar + 50/60/70/80 lbs)
2. Leg Press decided to do pyramid today..3 sets of 12x140/10x160/8x180/6x200
3. Leg Extension (warmup 12x40#,10x50#, 8x60#) .....3 x 8 x 60#
4. Leg Curls ..........2 sets x 10 reps - 40/50 lbs, 1x6x60lbs
5. DB Lunge ..........3 sets x 10 x 40#
6. Sitting Calf machine ........3x10x70
7. Decline Reverse crunches......3x10xno weight
8. Decline Reverse leg raises......3x10xno weight
9. Decline crunches on bench.....3x10xno weight

Nutrition:

Meal #1 (post wo)
before wo: Ms Power Pak, creatine, glutamine
2 scoops Ultra size, 1 Tbs cocao, splenda
supps: creatine, glutamine, 3 Ultra, 3 Mass Amino

Meal #2
3 oz. tuna
3 whites, 1 whole egg
1/3 cup oatmeal
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #3
2 scoops Ultra, 1 tbs cocao, 1 tbs coffee
supps:2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #4
1 cup spinach frozen
5 oz. chicken
4 oz sweet potato
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #5
5 oz. Salmon
1 cup spinach
2 Tbs. Udo's
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

cals: 1569 cals ....1644 cals
fat: 62g (37%)
carbs: 76g (16%)
protein: 180g (47%) ...198 g

 

[Stacey]

lookin' good!!!

 

[lina]

Thursday May 22, 2002
Rest day and Pigout Free day. big luncheon at my house. the house looked fab, the decoration was fab, the food was fab, hence my meal plan sucks.

Weight: 115lbs.
Sleep: 7hours.
Water: hardly any
Pigfest:

Meal #1
1 bagel (300 cal)
2 eggs

Meal#2
mimosas
seltzer
paella, with sausage, rice, mussels, clams
chicken in puff pastry with creamed spinach and pine nuts
fruit tart made with whipped cream and cream cheese
coffee with cream
3 cookies (sugar and choc. chip)

calories: 30,000
Ugh..

 

[lina]

Saturday May 25, 2002
Shoulders and Biceps today. 45 cardio consisting of 20 warmup/cooldown walking and 25 min running on 6.0. Gym was quiet today since it's Saturday and Memorial weekend. Ds has a soccer game this morning so will shower and the whole family will go to that. Another promising glorious morning, sunny yay, love the summer!

Since I had 2 days of fun and feast I've decided to cut my 1/3cup oatmeal from meal#2, and 4 oz. sweet potato from meal#3. Thus making this a low carb day. I'll do the same for tomorrow. Maybe I'll take piccies this coming week.

Weight: 115lbs.
Sleep: 10pm-6:00am, so 8 hours.
Water: 1 gallon
Workout:

Shoulder / Biceps/cardio 45 min
1. Seated Shoulder Press......3 sets x 12 / 10 / 8 / 6 reps (db 10/12/15/15 lbs)
2. DB Laterals......................3x10x12lbs
3. DB Bent Laterals..............3x10x12lbs
1. Dumbell Curl facing ceiling 1x10x12lbs, 2x8x20lbs, 1x10x12lbs
2. Incline DB Curl ................3x10x12lbs
3. Preacher Curl................... 3x10 (ez bar + 10bs)
7. 20min warmup/cooldown walking...25 min moderate running

Nutrition:
Meal #1 (post wo)
before wo: Ms Power Pak, creatine, glutamine
2 scoops Ultra size, 1 Tbs coffee, splenda
supps: creatine, glutamine, 3 Ultra, 3 Mass Amino

Meal #2
3 oz. tuna
3 whites, 1 whole egg
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #3
5 oz. chicken
1/2 cup spinach frozen
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #4
2 scoops Ultra
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #5
5 oz. Salmon
2 cup lettuce
2 Tbs. Udo's
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

cals: 1330 cals ....1405 cals
fat: 60g (37%)
carbs: 28g (16%)
protein: 169g (47%) ...187 g