** Summer Sizzle **

[lina]

BEVERLY DIET PART II


Just got a call from Rita Kaya tonight from Beverly... let me find her pic...

She was soooo nice, friendly and down to earth.. She laughed a cute laugh when I told her that she happen to catch me on my cheat day!!! Arrghh, not a good impression to make.. Anyway, she told me she'd email me my new diet. What an awesome service (FOR FREE) as part of being a customer of Beverly. I tell ya, it's worth it...

Here's the new diet... just in time after my splurge...

oh, yes! She said no more Salmon at this point....or cheat meals!



Goal: Rapid fat burning

Meal #1
4 oz. turkey breast
3 egg whites
½ Grapefruit or ½ cup omelet vegetables
1 tsp Flax Oil

Meal #2
Protein Drink: 2 scoops Muscle Provider, 4 frozen strawberries or peach slices, 12 oz water

or

Whole Food Option: 3.5 oz (snack pack can) tuna and 1 tomato

Meal #3
5 ounces chicken (weighed prior to cooking) or 6 oz white fish or tuna
2 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
1 TBS. Vinegar and 1 tsp. Sunflower Oil (or other vegetable oil) for a dressing

Meal #4
(same as meal #2)

Meal #5
6 ounces lean meat (chicken, fish, strip sirloin, lean beef, etc.)
1 cup vegetables
1 tsp Flax Oil


IMPORTANT ??? DON???T SKIP:

Monday and Thursday: Substitute the following for your 5th meal at the end of the day:

EAT ALL OF THE FOLLOWING FOODS:
1 serving Cream of Rice or 3/4 cup cooked brown rice, or ½ cup oatmeal (before cooking)
4 oz. sweet potato
small. banana ??? about 4 oz
1 cup vegetables
1 TBS. butter

Suggested Supplement Program:

Note: If budget allows, discontinue the Glutamine at this point and use the BCAA's instead. Glutamine can keep you looking on the softer side. If budget won't permit, then use the Glutamine, only if it is pure pharmaceutical - no other stuff in it. Like ours. Use creatine only if it has NO sugar or caloric carrier 'system' in it! Must be pure, pharmaceutical grade creatine monohydrate to work with this diet. Otherwise results can take a disappointing turn for the worst.

Vitamins: Ms Power Pak ??? 1 with meal #1

Lean Mass Support:

Ultra 40 ??? 3 with each meal

Muscularity ??? 3 with each meal

Fat Mobilization / Utilization: (take 20 to 30 min before each meal)

Lean Out ??? 2

If budget allows, add:

Energy Reserve ??? 1 tablet

GH Factor ??? 2 capsules

Training Recovery:

Muscle Mass BCAA???s ??? 20 during training session

Advanced Antioxidant Formula ??? 2 after training

 

[lean_n_76er]

Glad I signed on early! Happy Birthday to YOU! Hope you had a good day!

 

[lina]

Early??? it's 11pm here.. You must be on the West coast...

Thanks Lean76! Glad that you dropped by!

 

[lean_n_76er]

Umm, actually I'm on the east coast too, but I work nights, so this is early for me. Ahhh, the night life! No longer considered human!

 

[butterfly]

Looks like a very well thought out meal plan... too bad I don't like half the things on it

 

[lina]

Friday, June 7, 2002

Quick login. We're going up North this weekend. Have a great weekend everyone! I'll miss ya all! I'll try to stay on track, packed protein powder and some tuna. After I come back we'll start Rita's diet on Monday..... low carb...grrrr....


Day 4/5: Shoulder /Biceps/ 20 min HIIT 10 min warmup/cooldown
1. Seated Shoulder Press .....3 sets x 10 / 8 / 6 /4 reps (db 10/12/15/20 lbs)
2. DB Laterals.............. 1x10x12lbs, 3x8x15lbs
3. DB Bent Laterals.......3x10x12lbs
1. Dumbell Curl ............2x8x15lbs, 2x4x20lbs
2. Incline DB Curl .........3x6x15lbs
3. Preacher Curl ..........3x6 (ez bar + 15bs)
4. 20 min HIIT running and 10 min cool/warm up

 

[lina]

Monday June 10, 2002
Back from my trip. Had loads of fun with my family and 2 other families going to an amusement park in New Hampshire. The weather was fantastic, sunny and not too hot. The kiddies had fun. I ate as clean as I could, skipped many meals, and indulged in some desserts. My weight is up as expected, so I'm ready to start this new cycle. My concern is that my cals has been reduced soo low so I'll email Rita back to see what she thinks... She said it should be around 1600 still but I get about 1000 cals including protein pills.

Will be doing light weights this week. How's everyone doing?

Weight: 116lbs.
Sleep: 11:45pm-6am, so about 6 hours.
Water: 1 gallon
Workout:
Day 1: Chest / Triceps / 30 min running

Light this week
1. Smith Bench Press......... 3 x 10 / 8 / 6 / 4 (10/20/30/40lbs +bar)
2. Incline DB Press ............3x8x15lbs
3. DB Flyes .......................3x8x15lbs
4. Skull Crushers with ez bar....3x8x (10lbs + bar)
5/6. Super Set ??? Triceps Pushdown and Dips ....3 sets x (pushdown 8x70lbs) - (10x0lbs dips)
7. 30min running

Nutrition:

Beverly Part deux
** I won't be changing my supplements as req'd basically too expensive and I'll finish with what I have and concentrate on diet

Meal #1
before brekkie: coffee, Ms Power Pak, thyroid pills, creatine, glutamine
Protein Drink: 2 scoops Muscle Provider, 4 frozen strawberries, 12 oz water
supps: creatine, glutamine, 2 Lean Out, 3 Ultra, 3 Mass Amino

Meal #2
4 oz. chicken
3 whites
1/2 grapefruit
1 tsp Udo's
supps: creatine, glutamine, 2 Lean Out, 3 Ultra, 3 Mass Amino

Meal #3
1 tbs vinegar, 1 tsp oil
2 cups salad
5 oz. chicken
supps: 2 Lean Out, 3 Ultra, 3 Mass Amino

Meal #4
same as #1
supps: 2 Lean Out, 3 Ultra, 3 Mass Amino

Meal #5
1 tsp Udo's
6 oz. haddock
1 cup veggies
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

cals: 976 cals .....(1051cals)*
fat: 21g (20%)
carbs: 38g (13%)
protein: 164g (68%) ....(182 g)*
* with protein pills

 

[tgkfour1]

Lina,
Glad to see you back!

I am so impressed with your level of detail in this journal--

I've been keeping an old fashioned journal (pen & paper) in addition to mine here. If I don't transcribe the last four days by end-of-day today, please kick my butt tomorrow!!

Be well,

Tom

 

[lina]

Originally posted by tgkfour1
If I don't transcribe the last four days by end-of-day today, please kick my butt tomorrow!!

Be well,

Tom

You betcha I will!

Will be my pleasure to kick your hee-haw butt!

 

[kuso]

lina....hi

Did you have a good trip?

I wanted to ask you about your Udo`s......does it, um..........give you the runs

I`ve got some here that every time I take it I spend the next 2 days in the toilet

 

[lina]

Had a great trip, very relaxing!

Hmmm...no, no runs. How much do you take at a time? How much in a day?

 

[kuso]

Well, I WAS taking a tbsp mixed in with a shake, three times a day....felt great for about a week.....then....

Stopped for awhile, then took it again and once again.......

It`s been a couple of weeks so I might give it a try again the day before my next day off

 

[lina]

One tbs is not a whole lot to do that. I was taking 2 tbs at a time with my salads. Are you keeping it in the fridge as well?

Good idea to try before your day off! Let me know how that goes....

 

[kuso]

Yep, kept it in the fridge since day one....thats what had me stumped

may have just been a conbination of things adding up, we`ll see how it goes....

I`ll give it a wurl this Thursday if I remember, and let you know ALL about it on Friday

 

[dvlmn666]

wow, sweet journal. your much more organized than me.

 

[Stacey]

HEY LINA!!! I am glad you had a great and fun weekend!!

WOW Girl you don't have a lot of calories in there!!???? Rita does need to check that out!

 

[lina]

Hi dvlmn I try to be organized otherwise I know I'd be a scatterbrain and won't get things done! I'm a Procrastinator Ad Infinitum Extraordinaire!

Hi Princess! Yes, I need to up those cals I think!

 

[dvlmn666]

Originally posted by lina
I'm a Procrastinator Ad Infinitum Extraordinaire!

The exact reason I have to cook all my food on sundays for the week.

 

[lina]

REALLY? Wow, that's great dedication!!! I used to do that when I was working before being into fitness. I'd shop for everything on Sunday and then madly cook 4 meals for the family and then freeze them. So the chaos is less hectic when it's dinner time. I admire you for doing that!

 

[dvlmn666]

otherwise it's to easy, just grab a bite from here or there. I did that the last 2 weeks, but I'm back to it now.

 

[sawheet]

I feel I am slacking when I read theese threads time to shop on sunday again and prepare all night ugg, gettin lazy in my old age

 

[lean_n_76er]

Hey Lina! Glad your back and had lots of fun! Again, great journal. Just a quick question, I noticed that you were taking Thyroid meds, are you hypo or hyper? Me, I'm hypo. I'll be taking this stuff for life. Have you ever been limited to what supps you can take? I'd be interested to hear what your Dr. has told you (or you trainer/nutritionist). Thanks!

 

[lina]

dvlmn66, what does that stands for? Let's see devilman1966? Keep up da good work!

sawheet, it takes time to get into the habit of things doesn't it? I tend to go in phases too where I slack off and then get a second wind again and then am on a roll.

Hey Lean76!!! Where have you been? I'm hypo and I'm on meds too for life, T3 and T4. I have told the doc that I was taking multiple supps but he never said that I had to limit. I know that ephedrine is not allowed but I stay away from that anyway. What did your doc say?

 

[lina]

Tuesday June 11, 2002
Back and Abs today. I'm thinking about adding another leg day cauz my thighs sure need it. But I will be also upping cardio to 7 days a week so maybe one extra leg routine will be too much. I'll be doing this last month, three HIITs, three 30 min cardio moderate, one 45 min cardio. I don't want to do more than 3 HIIT a week.

Hubby is getting impatient with me for spending so much time online. He has been very supportive and is very patient but I think he's had enuf.

Weight: 114.5lbs.
Sleep: 10pm-5:30am, so about 7.5 hours.
Water: 1 gallon
Workout:

Light this week
Back / Abs /20min HIIT running, 10 min cool/warmup
1. Dips/Pull-ups..............2 x 10 reps - 70lbs assist, 2 x 10 reps - 70lbs assist,
2. Smith Bent over row..........2 sets x 12 / 10 / 8 / 6 x (20 +bar/25+bar/30+bar/35+bar)
.........................................1 sets x 12 / 10 / 8 / 6 x (25+bar/30+bar/35+bar/ 40+bar)
3. Reverse Grip Front Pulldowns/last set wide grip....3x10x70
4. Straight Arm Pullovers Lying.................................3x10x25lb
5. Knee-ins ...............................3x12xnoweight
6. Back extensions.....................3x10xnoweight
6. Incline Reverse crunches........3x10xno weight
7. Decline Reverse leg raises......3x10xno weight
8. Decline crunches on bench.....3x10xno weight
9. Smith Ball Crunches (3 angles).....3x10xno weight
10. 20 min HIIT running, 10 min cool/warmup

Nutrition:
Meal #1
before brekkie: coffee, 2 Lean Out, 3 Mass Amino, 3 Ultra, thyroid pills, creatine, glutamine
Protein Drink: 2 scoops Muscle Provider, 4 frozen strawberries, 12 oz water
supps: creatine, glutamine, Ms Power Pak

Meal #2
4 oz. turkey breast
3 whites
1/2 grapefruit
1 tsp Udo's
supps: creatine, glutamine, 2 Lean Out, 3 Ultra, 3 Mass Amino

Meal #3
1 tsp Udo's
6 oz. haddock
1 cup veggies
supps: 2 Lean Out, 3 Ultra 40, 3 Mass Amino

Meal #4
same as #1
supps: 2 Lean Out, 3 Ultra, 3 Mass Amino

Meal #5
1 tbs vinegar, 1 tsp oil
2 cups salad
5 oz. chicken
supps: 2 Lean Out, 3 Ultra, 3 Mass Amino

cals: 976 cals .....(1051cals)*
fat: 21g (20%)
carbs: 38g (13%)
protein: 164g (68%) ....(182 g)*
* with protein pills

 

[tgkfour1]

Lina-
or should we say "leaner"- that's how it would sound in NYC anyway.....

hey. That's all I have to say today- except for I can totally understand the spousal concern for the online sessions. My wife was kind of weirded by me getting on a roll with the fitness stuff online, but it has kept me motivated and she's beginning to appreciate that.

I hope that smooth sailing continues. As always, great, detailed journal- thanks-

TGK

 

[lina]

Hi tgk,

Thanks for the comforting words. I think it is a great way to find support that I otherwise wouldn't have... not too many people I know are as fitness loony as I am! LOL ! When I first started in Sept 2001 he was skeptical but he has seen what great changes I've made so has been supportive. But I think he was hoping that the online sessions would die a slow death and it hasn't....

 

[Stacey]

dang.. lots to read here!!!

HI LINA!!! I am about to leave work..finally.....and just wanted to say HI!

 

[Miss LeDix]

Hi L! Just wanted to stop by and say hi. You have a very popular journal! I think everyone appreciates reading your detailed entries. Keep up the good work!

 

[lina]

Thanks miss L! I guess I'm a detail freak! LOL!

It's nice to have visitors stop by! Makes it less lonely here! ....and I am happy to post away so we can all learn from my mistakes or successes! I'm really excited about this new Phat Cutting Phase!

 

[kuso]

I aways cum in here just to wonder how long it takes you to type up one of those huge highlighted posts you make each day

Nice attention to detail.