** Summer Sizzle **

[lina]

My 8 week program to Summer Sizzle!

I completed a BFL 12 week program last year in November 2001 and have moved on to more intense bb. Recently I have started some Beverly Intl supplements and now will do a full 8 week program on their supplements and exercise program. My problem is sticking to the nutrition, since I'm a SAHM, I am continuously faced with the junk food or snacks my kids eat. I am also a carb-o-holic and choc-o-holic....So hopefully a journal will keep me on track and accountable....

Stats: 5'2"
Weight: 113 lbs
BF: 17-16%
Goal: 8 weeks to Summer Sizzle! BF 12-14%, some more muscle would be nice!
Age: 37 years, 38 in June
Personal: Married to "Armand Assante" look-a-like with 2 kids, ds 6 yrs, dd 4 yrs

Beverly Part I

Nutrition:
Meal #1
1 whole egg + 3 egg whites
3 oz. chicken or turkey breast
1/3 cup oatmeal - before cooking

Meal #2
Protein Drink: 2 Scoops Ultra Size and 12-oz water
or
Whole Food Option: 5 oz chicken or turkey breast, 5 strawberries

Meal #3
5 oz. chicken (before cooking)
4 oz. sweet potato or 1/2 cup cooked brown rice or beans
1 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing

Meal #4
(Same as meal #2)

Meal #5
5 oz. 93% lean beef, chicken, turkey, fish and once or twice weekly lean sirloin steak
1-2 cups vegetables
2 tsp Flax Oil

Suggested Supplement Program:

Vitamins: Ms. Power Pak ??? 1 with meal #1
Lean Mass Support:
Ultra 40 ??? 3 with each meal
Mass Aminos ??? 3 with each meal
Fat Mobilization / Utilization: Lean Out - 2 capsules 20 to 30 min. before each meal

Training Recovery:
(BASIC) Advanced Antioxidant Formula - 2 tablets after training
(STEPPED UP) Add: L-Glutamine ??? 5 grams (1 tsp) before and after training

Workout:

Body Part Sets / Reps

Day 1: Chest / Triceps / HIIT 30 min
1. Bench Press (pyramid)* 3 x 12 / 10 / 8 / 5 ??? 7
2. Incline DB Press (double progressive)** 3 sets x 6 ??? 8 reps constant wt
3. DB Flyes** 3 x 8 ??? 12 reps
4. DB Pullovers** 3 x 8 ??? 12 reps
5. Close Grip Bench Press* (pyramid) 3 x 12 / 10 / 8 / 5 ??? 7
6/7 Super Set ??? Triceps Pushdown** and Dips** 3 x 6 ??? 12 reps


Day 2: Back / Abs / mod Cardio 30 min
1. Chins** 3 sets up to 12 reps
2. Dead Lifts or with compound Shrugs 3 sets 10 reps
3. Bent Rows* or T-Bar Row* 3 sets pyramid 12 / 10 / 8 / 6-8
4. Reverse Grip Front Pulldowns/1 Arm DB Row** 3 x 8 ??? 12
5. Straight Arm Pullovers** 3 x 10 ??? 12
6. 10 min Abs

Day 3: Legs / Calves / Abs
1. Squat* 4 sets x 12 / 10 / 8 / 6 / 4-6 reps
2. Leg Press** or Hack Squat** 3 x 10 ??? 16 reps
3. Leg Extension** 3 x 12 ??? 15 reps
4. Leg Curls** 3 sets x 10 ??? 12 reps SS# 4 and 5
5. Lunge or Straight Leg Dead Lift** 3 sets x 10 ??? 12 reps
6. Seated Calf Raise** 4 x 10 ??? 12 reps SS #6 and 7
7. Free Standing (no weight) Calf Raises 4 x 25 ??? 50 reps

Day 4: Shoulder / HIIT 30 min
1. Military Press* 3 sets x 12 / 10 / 8 / 6 ??? 8 reps
2. DB or Machine Laterals** (Tempo 4-2-1) 3 x 8 ??? 12 reps
3. DB or Cable Bent Laterals** 3 x 8 ??? 12 reps
4. Front Raises ( Tempo 4-2-1) 3 x 8 ??? 12 reps
5. Upright rows 3 x 8 ??? 12 reps
6. Rotary Cuff Exercises 3 x 8-12 reps

Day 5: Biceps/ Abs / Calves / Cardio 30 min
1. Barbell Curl* 3 x 12 / 10 / 8 / 6 ??? 8
2. Incline DB Curl** 3 x 8 ??? 10
3. Machine Curl or Preacher Curl** 2 x 8 ??? 12
Lying leg Raises 3 x 10
Crunches 3 x 10
Knee ins 3 x 10
V-ups 3 x 10
1. Light Calf Raises** or Donkeys** 3 x 15 ???20 reps

Beverly Diet Part II (6/6/2002 added):http://www.ironmagazineforums.com/showthread.php?s=&threadid=6581&perpage=30&pagenumber=6

Misc. Pics:
1. Back: http://www.ironmagazineforums.com/showthread.php?s=&threadid=6581&perpage=30&pagenumber=3

2. Face :http://www.ironmagazineforums.com/showthread.php?s=&postid=103856#post103856

3. Progress Report (8 wks):http://www.ironmagazineforums.com/showthread.php?s=&postid=119097#post119097

4. Progress Pics (8 wks):
http://www.ironmagazineforums.com/showthread.php?s=&postid=119472#post119472

 

[butterfly]

Welcome aboard!!! Let us know if we can help!

 

[lina]

Thanx butterfly!

 

[Stacey]

Welcome Lina!!!! Looks like you really know what your doing!! Its smart to keep a journal..helps ya keep tract and you can get our positive feedbacks too!!
GOOD LUCK with your goal!!

 

[CLPgold]

Yummi to an Armand Assante look alike. Mmm mmm.

As for kids treats and stuff. They don't need em. Get em outta da house. I make all my own muffins and breads. The kids get treat night every Friday night. If they really want (or deserve) one during the week, I can run to the store to get something quick. But no crap in the house or I will get into it. It also keeps their minds, bodies and teeth much healthier. Grapes and bananas and homemade berry muffins and whole grain breads and cut up veggies with homemade dip and cottage cheese and yogourt and sunflower seeds and peanuts in the shell and and and... LOL are so much better. They will get used to it, they don't have a choice

Your diet looks very good. You'll be amazing in 8 weeks at this rate!

 

[Jenny]

Welcome lina!! Seems like you have a good plan! That's half the work!! Looking really good already!! Good luck, we'll all be here for you!

 

[lina]

Thanx for the welcome Princess, CLP, NikeGirl!!!

It's true CLP about the junk. I try to give 'm healthy food except when I pick 'm up from school I give them something not so healthy, that they like. I like your ideas of these healthy snacks...I will try them. You're right that they will eat them if there is no choice.

 

[RoCk79]

Looking awesome

Welcome to the board. Your workout routine looks great. Another beautiful woman here at the board!! SWEET!! Keeps getting better and better....

 

[lina]

Thanx Rock!

 

[lina]

Tuesday Apr 30

Sleep: Got a full 9 hours sleep last night and could have slept some more!

Workout: Back/Cardio/Abs today. Did my Chin-ups today again and it felt good! Had a 30 min moderate/HIIT kinda cardio on the elliptical and on to abs. In and Out of the gym in 1 hour and 45 min.

Weight/Supps: 113 lbs. My weight is down 3 lbs in one day (!!!!) and I must admit I missed one meal yesterday cauz I fell asleep in my dd's bed while I was reading to her at 8 pm!!! So hopefully I didn't loose muscle because of that but I also just started on the full blown Beverly Int'l supplements of which one is called "Lean Out". It increases the utilization of stored fats for energy, sparing glycogen and amino acids. It shifts fuel source towards fat and spares the amino acids/glycogen for muscle building/repair. If you want to improve muscle-to-fat ratio they say. I haven't been drinking more water than usual so that rules out water flushing from increased water intake.

Back / Abs / mod Cardio 30 min
1. Chins** 3 sets up to 12 reps - 70lbs assist
2. Dead Lifts or with compound Shrugs 3 sets 10 reps x 25 lbs db
3. Bent Rows* or T-Bar Row* 3 sets pyramid 12 / 10 / 8 / 6-8 x (10+bar/15+bar/20+bar/25+bar)
4. Reverse Grip Front Pulldowns/1 Arm DB Row** 3 x 10 - 60lbs
5. Straight Arm Pullovers** 3 x 10 - 20 lbs
6. 10 min Abs
7. 30 min elliptical

Nutrition:
Meal #1
Protein Drink: 2 Scoops Ultra Size and 12-oz water, 1 scoop instant coffee

Meal #2
5 oz. chicken (before cooking)
4 oz. sweet potato or 1/2 cup cooked brown rice or beans
1 cup sugar snap peas

Meal #3
1 whole egg + 3 egg whites
3 oz. chicken
1/2 cup potato

Meal #4
5 oz. chicken
2 cups lettuce
1/2 ear corn
2 tsp Udo's oil

Meal #5
Protein Drink: 2 Scoops Ultra Size and 12-oz water

cals:1509
fat: 53g (32%)
carbs: 87g (20%)
protein: 180g (48%)

 

[w8lifter]

Hello!...you look awesome

btw...what is your handle @ ABC?

 

[lina]

I am lina there too, but I just lurked . That board is too big and I felt overwhelmed there but I have a lot of friends that go there.

Hey, thanks coming from a pro I feel honored!

 

[lina]

Wednesday May 1, 2002

It's May! Yay! Hooray! Summer is on its way!

Weight:
Down another 1/2 pound today to 112.5 lbs. What's up with that? My diet is 1500 cals which is plenty, but currently the numbers on fitday come out 50/20/30 prot/carb/fat. It was about 90 g carb yesterday maybe more. I had to squeeze in my last meal - Ultra Size Protein shake that has quite a bit of fat in it. Boy, could I feel my upset tummy this morning... I think also because I had 2 tbs Udo's the meal before, so all that fat takes getting used to..

Bodyfat: Took measurements today and was 17.5% using tapemeasure and calipers according to http://www.linear-software.com/online.html

Sleep:
10pm-5am, so 7 hours. Watched "Frontierland" last night on PBS. Quite interesting how they used to live in the 1800s....uggh....you only can take baths once a week in the icy cold river? Brrrr...thank God for modern day conveniences! Went to bed after that.

Workout:
Leg/Calves today. No cardio. I could feel my leg quivering on my way home in the car. Every time I pushed the gas pedal, I felt it! My weights are wimpy but I haven't been working legs with the machines at all so I have alot of catching up to do.

Day 3: Legs / Calves / Abs
1. Squat* 4 sets x 12 / 10 / 8 / 6 reps - (bar + 40/50/60/70 lbs)
2. Leg Press** 3 x 10 reps - 180 lbs/180/190
3. Leg Extension** 3 x 12 reps - 50/50/60
4. Leg Curls** 3 sets x 10 reps - 50/50/50
5. Lunge 2 sets x 10 reps - 15/25lbs then Smith 1set x 10rep x (70lbs+bar)
6. Seated Calf Raise** 4 x 10 reps x 70 lbs (SS #6 and 7 )
7. Free Standing (no weight) Calf Raises 4 x 25 reps
8. 3 sets of crunches

Nutrition:

Meal #1 (post workout)
Protein Drink: 2 Scoops Ultra Size and 12-oz water, 1 scoop instant coffee, Splenda
creatine, glutamine, Ms Power Pak, thyroid pills

Meal #2
Ultra Size Pancakes(with sf syrup)
1 whole egg + 3 egg whites
1 scoop Ultra Size Protein Powder
1/3 cup oatmeal
2 tbs sf syrup
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

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


Meal #4
Protein Drink: 2 Scoops Ultra Size and 12-oz water, 1 scoop instant coffee, Splenda
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino


Meal #5
5 oz. salmon
1 cup sugar snap peas
1 tbs Udo's oil
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino


cals:1399
fat: 48g (32%)
carbs: 86g (20%)
protein: 161g (48%) - protein pills not included in this

 

[w8lifter]

Your cals are too low!!!!!

Just my opinion butt you should add a tbsp flax to meals 1 & 4....this will bring your cals up by around 200....minimum! Why are they so low?

 

[lina]

Hmmm... The Ultra Size shake has 240 cals, 8g fat, 10 g carb, 34 g protein. I don't have flax only but Udo's. 1 Tbs has 135 cals, 14g fat. So if I add it to my shakes that will make 22 g fat in meal 1 and 4. Is that too much fat?

 

[w8lifter]

Yes Just add one tsp of udos then....why are your cals so low on the last meal plan....do you have another meal to add?...I'm guessing yes...sorry, lol...didn't notice that the first time around.....I'll shut up now

*slinks away and learns to read better*

 

[lina]

No actually I don't have a meal to add, yesterday my cals total are 1399 cals.

My Ultra Size drink is giving me some probs when I drink it at night, ugggh.... stomach churning, bubbly, eh...uggh... I think all that fat that just sits there is not soothing me.

w8, no I really appreciate your help!!!!!! Thanks!!!!

 

[Dr. Pain]

Lina, if you can get some Muscle Provider, try that at night with some heavy cream instead of Udo's. Or give the US one more try, butt with cream not oil!

DP

 

[lina]

Originally posted by Dr. Pain
Lina, if you can get some Muscle Provider, try that at night with some heavy cream instead of Udo's. Or give the US one more try, butt with cream not oil!

DP

1 Tbs or 2 Tbs cream?

 

[Dr. Pain]

2-3 at betime or post W/O, 2 other times should be fine!

(only 5 grmas F per T)

DP

 

[lina]

Thanks DP!!

 

[lina]

Thursday May 2, 2002

Ouch, it's 11:35 am and my tummy still hurts! Teaches me a lesson to not go to bed with my Ultra Size shake sitting there. I'll have to do it in meal 4 around 4pm.

Weight: Same, 112.5lbs. Upped my cals a bit by using steak today and adding 2 tbs cream to my shake. Emailed Rita for suggestions also for weight loss..

Sleep: 11pm-8am, so 9 hours. Stayed up to watch "Frontier House" again...Woke up at 5am this morning, got dressed for the gym, got undressed, back into my pj, back in my snuggle bug bed. My tummy was upset, it was raining, so I debated to do it this afternoon when the kids are at school, but I'll take a rest day instead. Let my shoulder heal too,..

Workout: Rest Day. I like the idea of 1 rest day during the week and 1 on weekends, probably will be Sunday. We'll see what we do next week, I'm still tweaking this...

Nutrition:

Meal #1
Ultra Size Pancakes(with sf syrup)
1 whole egg + 3 egg whites
1 scoop Ultra Size Protein Powder
1/3 cup oatmeal (before cooking)'
2 tbs sf syrup
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino ( before brekkie: Ms Power Pak, thyroid meds)

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

Meal #3
5 oz. chicken
1 medium apple
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

*Meal #4
*Protein Drink: 2 Scoops Ultra Size and 12-oz water, 1 scoop *instant coffee, Splenda, 2 Tbs cream
*supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #5
5 oz. lean eye of round steak
2 cups lettuce
2 tbs Udo's oil
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

*** Did not eat meal #4
*cals: 1632
*fat: 63g (36%)
*carbs: 90g (18%)
*protein: 181g (46%)

cals: 1334
fat: 49g (35%)
carbs: 79g (20%)
protein: 146g (45%)

 

[lina]

Skipped meal 4 because I still feel bluh and couldn't stomach the thought of a shake...maybe tomorrow. After all it's rest day, don't need the extra cals yet. Ugh, it's a struggle to get all the meals in today.....

 

[lina]

Friday May 3, 2002

My tummy is still bloated and lil' bubbly but will resume normal eating today. Rita said to keep the menu as is since it is too soon to tell. Also, sipping the Ultra slowly should help. OK, I promised myself to give this company my full hearted effort, so that means sticking to the diet. If in 4 weeks things don't work, sigh, gulp, I'll start tweaking. But I'll monitor my weight and bf closely....

Kids are home today from school, so looking forward doing fun things with them today...if I can get myself off the puter. We'll go and find a birthday present for dh, errands, and treating them to McD's probably. Will have to pack the cooler and prep food then. If I have energy left, we'll head for a nature walk.

Weight: 113.5lbs feel bloated in tummy.

Sleep: 10:30pm-4am, so 5.5 hours. Not so good. Woken by my "Dangerous Liason" type recurrent dream where I am the mad woman character Glenn Close...(again)...

Workout: Shoulder still hurting. My triceps and lats are sore only on the right side. I think I may be using those on Chest/Back days to overcompensate for my right shoulder. Uggh, I feel so weak in this area! Progress not Perfection.

Day 4: Shoulder / HIIT 30 min
1. Seated Shoulder Press 3 sets x 12 / 10 / 8 / 6 reps (db 10/12/15/15 lbs) (8/10/12/15 lbs)(8/10/12/15 lbs)
2. DB or Machine Laterals** (Tempo 4-2-1) 8x8lbs, 8x10lbs, 8x12lbs, added 2 more sets at the end of wo 8x15lbs, 12x12lbs
3. DB or Cable Bent Laterals** forgot this one, oops! no wonder I wasn't tired and went back to laterals, duh!
4. Front Raises ( Tempo 4-2-1) 8x8lbs, 8x10lbs, 8x12lbs
5. Upright Rows 3 x 8 ??? 12 reps 8x15lbs, 8x15lbs, 8x15lbs
6. Rotary Cuff Exercises 3 x 8-12 reps 8x10lbs, 8x10, 8x10
7. 30 min HIIT on elliptical

Nutrition:
Meal #1 (post workout)
(before workout: Ms Power Pak, thyroid meds,creatine, glutamine, squirt of honey)
2 scoop Ultra Size Protein Powder, 1 tbs. instant coffee, Splenda
3/4 cup Honey Nut Shredded Wheat (oops!)
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino,creatine, glutamine

Meal #2
Breakfast burrito:
1 egg + 3 egg whites
3 oz. chicken, 1/4 cup salsa
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

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

Meal #4
5 oz. chicken
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: 1401 + 76 cals pills = 1476 cals
fat: 46g (30%)
carbs: 87g (21%)
protein: 171g (49%) + 18g from pills= 189 g

 

[lina]

Saturday May 4, 2002

OK, ugh, didn't do so well last night. Had a hell of a day with the kids, disaster! The stress and the combination of missing my carbs did me in..OK, after 4 days...I feel it. But instead of good carbs, my meal 4 and 5 yesterday were skipped and were replaced by total junk, sugar and fat! It consisted of 4pm Doritos, 7pm Ribs, 9 pm Oreos & milk! I can feel it this morning, another rumbly tummy

I'm taking CLP's advice and after this junk food batch is finished, I won't buy anymore for the kids.....Today would be a good day to scout out the health food stores. I have my dd only so no breaking up fights at the stores, ugh!

I need to find myself an inspirational siggie, reminder....a mantra...

Weight: 115lbs Hahaha! OK, I see what one night of carbs can do to my weight so I won't panic anymore if I drop like crazy the next day. Plus I haven't been keeping track of my water and felt very thirsty last night but I was too lazy to get water. Water retention and carb junk will do that. Meal plan today will be a repeat of yesterday since I didn't do so hot yesterday.

Sleep: 11pm-5am, so 6 hours. Had my recurrent dream "Dangerous Liason" again! Second night in a row. Hmmm.. my subconscious is trying to tell me something...jealousy is lurking somewhere....

Workout: Had an awesome workout! No wonder after the carbs last night, though shitty carbs, I didn't feel tired during the weight session so that's good.

Water: Will shoot for 1 gallon today

Day 5: Biceps/ Abs / Light Calves / Light Cardio 20 min

1. Dumbell Curl* 4 x 12 / 10 / 8 / 6 (8lbs/10lbs/12lbs/15lbs)
2. Incline DB Curl** 3 x 10 (10lbs/12lbs/12lbs)
3. Preacher Curl** 3 x 8 (ez bar + 10bs)
4. Knee ins 1 x 10 / 1x10 / 1x22 (no weight)
5. Standing Calf Raises Smith-alternate toe in/out/reg 2x10x(90lbs+bar) , 1x10x(100lbs+bar)
6. Swiss ball crunch 3 x 30 (alternate middle, l.side, r.side)
7. Superset: Incline Reverse Crunch/Incline Leg Raises 2 x 10
8. Walking at level 3.5 - with good form: butt clenching, tight abs, fist clenching walk 20min

Nutrition:

Meal #1 (post workout)
(before workout: Ms Power Pak, thyroid meds,creatine, glutamine, squirt of honey)
2 scoop Ultra Size Protein Powder, 1 tbs. instant coffee, Splenda
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino,creatine, glutamine

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

Meal #3
5 oz. chicken
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: 1339 cals - 1414 cals*
fat: 46g (32%)
carbs: 73g (18%)
protein: 165g (50%) - 183g (with protein pills)*

 

[lina]

Monday May 6, 2002
Had a good restday yesterday but also a freeday on Sunday. Went out with 2 other families for Brunch and that started the snowball.. Spend the gorgeous Sunday out doing yard work with the kids and hubby. After a hot day and tired day, we were starving and had bagels for dinner and icecream for desert! So this morning, I'm miffed.

Need to get back on track. Another promise I have to make to myself is to limit my computer time to 1hour in the morning and 1 hour at night.

The good news is it's a gorgeous beautiful booming sunny day today! Yay!

Love the nice weather! Time to get out those summer clothes....and eventually da dreaded bikini! I'm spending about 1 month with my mom and kids this summer. She lives in the Caribbean on a resort island. She doesn't have internet and barely tv. I don't know if I can survive that!!! Ah vel, just have to hang out in my bikini at the beach all day long and get royally toasted. My are we chatty this morning...

Weight: 116lbs.

Sleep: 11pm-4:30am, so 5.5 hours. No Dreams but I have noticed I haven't been getting enuf sleep lately and that may also have an effect on my cortisol levels and cause me to crave carbs.

Workout: Had a good powerful workout! I was determined to fight the demons today.

Water: Will shoot for 1 gallon today, it's a struggle for me. 1gall=3.78 liters

Day 1: Chest / Triceps / HIIT 15 min + 5 min warmup/cooldown
1. Smith Bench Press 3 x 12 / 10 / 8 / 6 (10/20/30/40lbs +bar)
2. Incline DB Press 3 x 8 (12/15/20lbs db)
3. DB Flyes 3 x 8 (8/10/12/15lbs db)
4. DB Pullovers 3 x 8 ??? 12 reps -------no time-----
5. Smith Close Grip Bench Press 3 x 12 / 10 / 8 / 6 (5/10/20/25lbs + bar)
6. Super Set ??? Triceps Pushdown and Dips (pushdown 6x70lbs) - (8x0lbs dips), 6x70 - 8x0, 8x70 - 10x0,
7. 3min warmup, 15min HIIT running, 2 min cooldown.

Nutrition:
Meal #1 (post workout)
(before workout: Ms Power Pak, thyroid meds,creatine, glutamine, squirt of honey)
2 scoop Ultra Size Protein Powder, 1 tbs. instant coffee, Splenda
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
1 egg + 3 egg whites
3 oz. chicken, 2 tbs salsa
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

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

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

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

cals: 1351 cals - 1426 cals*
fat: 51g (35%)
carbs: 69g (17%)
protein: 159g (48%) - 178g (with protein pills)*

 

[lina]

Went out last night to a girlie night of Bunko. Food, desserts, wine were there. I was so proud of myself for not caving cauz social events are my weakness. Came home and had my last meal of chicken and fat free hot chocolate (20cals). The best part is I won some money! Made my son happy. He likes to win things.

Went to bed too late 1am to get up at 5am for gym. Will do that in the afternoon today.

 

[lina]

Tuesday May 6, 2002

Another day's work. It's almost dinner time now so quick post before it's too late and the day's over.

Weight: 115.5lbs. I guess a day of pleasure makes you pay for a few days.

Sleep: 1am-7am, so 6 hours.

Water: Will shoot for 1 gallon today, didn't get all my water in yesterday but close.

Workout: Had a good workout but didn't have enuf time to do abs! Had to go pick up the chickens from school.

Back / 20 min HIIT threadmill
1. Chins** 3 x 12 reps - 70lbs assist ----> getting stronger!
2. Dead Lifts 3 x 10 reps x 25 lbs db
3. T-Bar Row* 3 sets x 12 / 10 / 6 / 6 x (10+bar/15+bar/20+bar/20+bar)
4. Reverse Grip Front Pulldowns 2 x 8 - 70lbs , 1x8x80
5. Straight Arm Pullovers** 1 x 10 - 20 lbs , 2x10x25#
6. 20 min HIIT

Nutrition:
Meal #1 (post workout)
(before workout: Ms Power Pak, thyroid meds)
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 #2
Stirfried rice
1/2 cup long-grain brown rice, 5 egg whites, 1 egg, 1/2 cup broccoli, 3 baby carrots, garlic
soya sauce, salt and pepper to taste
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #3 (post workout)
(before workout:creatine, glutamine, squirt of honey)
2 scoop Ultra Size Protein Powder, 1 tbs. instant coffee, Splenda
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino,creatine, glutamine

Meal #4
5 oz. chicken
1 cup diced canteloupe
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: 1479 cals - 1554 cals*
fat: 60g (37%)
carbs: 76g (18%)
protein: 156g (45%) - 175g (with protein pills)*

 

[lina]

Wednesday May 8, 2002
Happy Birthday to DH, Happy Birthday to my honey!

Got up early before gym, packed presents, put out flowers, cards and set the table with Spiderman plates, napkins, and cups. Put out brekkie. The kids love it when it's someones birthday. DH is 45 today but looks about 39 and great!

Going out to a Rib place to eat tonite, hopefully they'll have Chicken salad there.

Will go with dd on a fieldtrip this afternoon with her class to the Butterfly place today. Should be fun! Love preschoolers they are so cute!

Weight: 115lbs. Down baby, down!

Sleep: 10:30pm-5am, so 6.5 hours. Getting better.

Water: Will shoot for 1 gallon today again, didn't do well at all yesterday.

Workout: Themed the "What da Heck - be Brave"

Workout. I was brave enuf to try higher weights today and see how my body reacted. Increased weights for squats, leg press, leg extensions, leg curls!

Day 3: Legs / 30 min mod/high cardio
1. Squat* 4 sets x 12 / 10 / 8 / 6 reps - (bar + 50/60/70/80 lbs)
2. Leg Press** 3 x 10 reps - 180 lbs/200/200
3. Leg Extension** 3 x 10 reps - 50/60/70/80
4. Leg Curls** 3 sets x 10 reps - 40/50/60
5. Lunge 2 sets x 10 reps - 15/25lbs then Smith 1set x 10rep x (70lbs+bar)
6. 30 min elliptical - mod/high level but not HIIT

Nutrition:
Meal #1 (post workout)
(before workout: Ms Power Pak, thyroid meds)
2 scoop Ultra Size Protein Powder, 1 tbs. instant coffee, Splenda
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
Beverly Protein Shake
1 Tbs Natural PB
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #4
5 oz. chicken
1 apple
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: 1462 cals - 1537 cals*
fat: 62g (349%)
carbs: 68g (15%)
protein: 167g (46%) - 185g (with protein pills)*

 

[lina]

Thursday May 9, 2002
Rest day today, time to catch up on laundry, clean the house, paperwork. House is a mess and I hate it!

Weight: 114.5lbs. Getting there!

Sleep: 11pm-7am, so 8 hours. Yay for rest days!

Water: Will shoot for 1 gallon today again, didn't do well at all yesterday.

Workout: none, household cardio LOL.

Nutrition:
Meal #1
(before brekkie: Ms Power Pak, thyroid meds) & coffee/light cream
Protein crepes:
1/3 cup oatmeal, butterbuds (filling: sf syrup, dash vanilla extract, 2 tbs sf jam)
1 scoop Ultra size
1 egg + 3 whites
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #2
1 cup broccoli
5 oz. chicken in Peanut sauce: soya, Splenda, 1/2 tbs Natural PB,broth
11 almonds
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #3
1 cup broccoli
5 oz. chicken in Peanut sauce: soya, Splenda, 1/2 tbs Natural PB,broth
4 oz. sweet potato

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

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

cals: 1549 cals - 1624 cals*
fat: 60g (35%)
carbs: 73g (15%)
protein: 189g (46%) - 207g (with protein pills)*