12 weeks of killing that Sh*t.....

dointhemost · Apr 17, 2011

He everyone, I need some help with a weight training workout. I just signed up for the Ironmags transformation competition. Need2 is sponsoring me but is going thru some things right now and have not been able to connect with him. I took a week off the gym this week and tommorow I am ready to hit it hard. For the past 12 weeks I have been doing pyramid traning with supersets. 12,10,8,6, 12 then superset different exercise for 12. Monday and Friday upper body and Wed lower body, Tues,Thur and Sat cardio.I am wondering if that looks good or I should change it up to lighter weights with more reps? Looking for advice thanks. My goal is to lose fat

I am eating a low carb high protein diet right now

My stats are
36 age
5'7
180 lbs
BF is 28%

Should I be doing a keto diet as well? I have been doing a 40,40, 30 diet at about 1800 calories a day for 3 months and have not lost anything. So thinking I needed to up protein and lower carbs. I believe I may be insulin resistant and checking into my thyroid right now.
Sorry about the novel just need some help

RottenWillow · Apr 17, 2011

dointhemost said:
He everyone, I need some help with a weight training workout. I just signed up for the Ironmags transformation competition. Need2 is sponsoring me but is going thru some things right now and have not been able to connect with him. I took a week off the gym this week and tommorow I am ready to hit it hard. For the past 12 weeks I have been doing pyramid traning with supersets. 12,10,8,6, 12 then superset different exercise for 12. Monday and Friday upper body and Wed lower body, Tues,Thur and Sat cardio.I am wondering if that looks good or I should change it up to lighter weights with more reps? Looking for advice thanks. My goal is to lose fat

I am eating a low carb high protein diet right now

My stats are
36 age
5'7
180 lbs
BF is 28%

Should I be doing a keto diet as well? I have been doing a 40,40, 30 diet at about 1800 calories a day for 3 months and have not lost anything. So thinking I needed to up protein and lower carbs. I believe I may be insulin resistant and checking into my thyroid right now.
Sorry about the novel just need some help

insulin resistance is easy enough to dx. Have your fasting insulin level checked one morning. However, a quick and dirty (and definitely not totally reliable method) is your reaction to a low GI carb meal consumed early in the day after you've had a good night's sleep. Under those conditions, you should not become sleepy at all. If you do find yourself becoming dozy after 20-30 minutes that's is a potential sx of IR.

is 28% bf your starting point, or have you already lost a significant amount of fat? If the latter, you've just hit a plateau and your body needs something different to encourage continued body recomp. Pursuing ketosis is quite extreme. For a woman at say 12% bf looking to push below 9% it would probably be mandatory, but your body should be able to change quite a bit more before anything that extreme is necessary.

Further diet ideas might include intermittent fasting. IR is quite powerful. It's far more about when and how type of food you consume rather than the number of calories you consume.

dointhemost · Apr 17, 2011

Thanks for your response RottenWillow. To answer your question yes that is where I started and am stuck at and have been eating clean and working out hard for going on 4 months with no real results so I thought I may find another option. I am really looking for a good workout to burn fat that would be my real question. Any ideas?

needtogetaas · Apr 18, 2011

I am putting together your program right now!!!!!!!!!!! Sorry I had some shit go down but I am on top of it right now for the next few hours.

needtogetaas · Apr 18, 2011

Ok before we had put your chemical and supplement plan together not knowing we would be going into the contest you are in now. So the cycle was only 8 weeks long. We will be changing this girl. Also will be changing the other stuff in the program is well.

CALL ME FIST THING IN THE MORNING TODAY ILL BE UP AND WILL TALK>
New chemical/ supplements program. You will have 12 weeks left to this contest by the time you get everything all set up and ready to go. 12 weeks is a long time but goes by shorter then you think.. Good thing is though your the only person I will be training for any contest except Anita Ramsy over the course of the next 12 weeks. So you two lovely ladies get all of my attention ( as much of it as I can give anyway)
What we will do is you and I will use this thread right here as the log/journal thread. Now So everyone hears me ( your entire contest is sponsored by me and yes I will be supplying everything you need. well everything I have access to anyway)..

Here is the new program as follows.

weeks
1-12 Primo 50mg twice a week. That is 1/2ml or 1/2 cc on Monday and then again on Thursday
1-4 Clen as I directed you to but I will lay it out under (Table
#1) at the bottom here
6-12 Forged burner starting out at a does of 1 cap twice a day and moving up to 1 cap 3-4 times a day.
1-12 Need2slin 1 cap 3 times a day 30 mins before meals.
1-12 Gear 3 caps with every does of Need2slin
4-12 Forma-stanzol 5 pumps am and pm
8-12 Thimucase on stomach and any other problem Areas once a night.

(Table 1)
Clen start off at a dose of 20mcg 3 times a day morning noon and night. Every 3-4 days go up by 20mcg . Add it to your morning dose first, then noon then night. So it will look like this
day Morning/noon/night
1 20/20/20
2 20/20/20
3 40/20/20
4 40/20/20
5 40/40/20
6 40/40/20
7 40/40/40
8 40/40/40
9 40/40/40
10 60/40/40
once you get to this dose just stay here til the end. Never go above this no reason to.

Diet.

Your diet is simple and easy right now . I will explain everything to you so that you understand all of it..

Ok typically I work with female Athletes almost year round or starting 24 weeks out or more. Some times I do get some who come to me 12 weeks out but not often. Also many of them are already very knowledgeable and know there way around the kitchen as well as a weight room along with some chemical knowledge too.

Will be starting you off 12 weeks out and needing all the help you can get but that's not a problem. So we will be bypassing the "Building Diet phase" and jumping right into what is called the "Tapering down phase" of the diet. Some call this the contest prep phase but truthfully contest prep stage does not start in my programs until 2 weeks out. SO lets get started learning the Tapering down Phase which you will be on for the next 10 weeks until you reach contest prep phase.

Tapering down Phase#
As a trainee Your Taper down diet must be low in sugar ( post work outs only), Sodium, oils and fats ( except for Omega 3-6-9 fatty acids and other essentials), and processed foods. <--low in all of this . The kinds of foods you will be consuming will be Nuts, egg whites, chicken, Turkey, Tuna, crab , salmon ( all the fishy fish of all kinds), and on occasion very very lean cuts of BEEF! Green veggies, whole oats,
sweat potatoes, fresh beans, and other fresh foods <-- notice the highlight? That is because this is very important. It means plan on spending a lot of time in the kitchen as well as the gym girl friend. O yes and protein shakes are a must of course. Carbohydrates will be taken in only to serve a specific purpose and that is it!!!

Now that we have the general Idea of the Tapering down diet lets get more specific. Calories will start out at exactly 15 colories for every lb of Lean body mass .

Now we had determined that you are around 160 (hold it very well) and you are about 22-23% BF percent. So we are going to do the math for anyone watching and learning here.

160x .22=35

What this means is we will be taking the number 35 and taking this away from your total body weight. 160-35=125lb

Now your total calorie intake for the day to start will be 125x15=1875

Now we want to split this into a 50-20-30 P-C-F split .
So now we can get real technical with your diet. I will do the math for you..

total calorie intake 1875
calories from Protein= 937 =235 grams of protein a day
calories from Carbs= 375 = 94 grams of carbohydrates a day
calories from fats=562 = 57 grams of fat a day

This is the exact amount of cals you will be eating every day right now and where all the calories will be coming from. I want you to use a Net calorie counting program and keep track of this. Use a program that will allow you to post a link and it will show all of us exactly what you eath and the calorie brack down of it all. This is very important that you keep track of your diet and get your diet exactly right or as close as you can.

I am not going to lay out a meal plan for you. I dont want you to be dumb and never learn how to do this for your self. I do not know what you like,dont like. can stomach and can not. I don't know if your a good cook, bad cook or any of this..

It is your job to reach these goals and it is your job to follow the advice I have laid out above when it comes to your diet. Read it every day when you wake up and then read it again before you go to bed. Making sure that you are following all the advice I have written above. ALL OF ITS>

When it comes to your carbs you have a total of 94-95 spendable carbs to eat for the day. 35 am in the form of complex carbs. 35 pre work out aka lunch meal again complex carbs and the last 25 cabrs spent on your pst work out meal. This will be the only simple carb meal of the day..Then that is it girl carbs are cut off for the rest of the day after that

OK now we are going to move into the Taper down training.

Taper down Training program for you will be as follows.
for yout training program you will be working out 5 days a week and also doing High intensity Cardio 5 days a week as well.

Monday
1. Flat Bar bell bench press
4 sets of 5
1 set of 3
1 set of 8
your goal here is to use your 4 sets of 5 to warm up to your max lift of 3. You will be adding weight to the bar each time and then on your set of 3 you will be lifting as much as you can possible lift . After your max lift you will wait 30-45 seconds then de load back down to your starting weight and bang out another quick 8 reps.

2. One Arm Dumbbell Bench Press
4 sets of 20 each arm. 1 warm up set rest heavy as you can go

3 incline dumb bell presses
3 sets of 20

4. Dips
3 sets of As many dips as you can do
If you can not do one then hopefully you have a assisted dip
Mechiene where you are working out.

5. Isolation curls aka preacher curls.
4 sets of 15 . 1 warm up , rest as much as you can

6. Hammer curls
4 sets of 15 . 1 warm up , rest as much as you can

7. Triceps extensions
4 sets of 15 . 1 warm up , rest as much as you can

7.Triceps push downs
4 sets of 15 . 1 warm up , rest as much as you can

8.Triceps push downs ( with rope)
4 sets of 10 . 1 warm up , rest as much as you can

9.Reverse grip curls 3 sets of as many as you can do

10.str8 Crunches
5 sets of as many crunches as you can do

11. Side crunches 2 sets of as many as you can do each site

12. Leg Raises 2 sets of as many as you can do

13 45 mins of High intensity Cardio on the
Stare Master

Tusaday Work out

Seated rows
4 sets of 5
1 set of 3
1 set of 8
your goal here is to use your 4 sets of 5 to warm up to your max lift of 3. You will be adding weight to the bar each time and then on your set of 3 you will be lifting as much as you can possible lift . After your max lift you will wait 30-45 seconds then de load back down to your starting weight and bang out another quick 8 reps.

2. Behind the neck pulls downs
4 sets of 12

3. Dumb bell bent over rows
4 sets of 12

4. Bent Over Reverse Fly
4 sets of 15

5. Squats
4 sets of 12

6. dead lifts
4 sets of 12

7. leg curls
4 sets of 12

8. seated calf raises weighted
4 sets of 30

9. Standing calf raises not weighted
3 sets of as many as you can do to failing.

10. 45 mins of High intensisty Cardio on the tred Mill

Wensday

laying side raises
4 sets of 20

laying front raises
4 sets of 20

seated dumb bell MP
4 sets of 12

Seated side raises
4 sets of 15

upright rows
4 sets of 20

str8 Crunches
5 sets of as many crunches as you can do

Side crunches 2 sets of as many as you can do each site

Leg Raises 2 sets of as many as you can do

45 mins of High intensity Cardio on the
Stare Master

Thursday

Leg press
4 sets of 5
1 set of 3
1 set of 8
your goal here is to use your 4 sets of 5 to warm up to your max lift of 3. You will be adding weight to the bar each time and then on your set of 3 you will be lifting as much as you can possible lift . After your max lift you will wait 30-45 seconds then de load back down to your starting weight and bang out another quick 8 reps.

Lunges
4 sets of 15

Pec Deck Flys
4 sets of 20

low cable flies
3 sets of 20

dips
3 sets of as many as you can do till failling.

seated calf raises weighted
4 sets of 30

Standing calf raises not weighted
3 sets of as many as you can do to failing.

45 mins of High intensity Cardio
Get a watch and go run the mountain you said you have been walking.

Friday
dead lifts
4 sets of 5
1 set of 3
1 set of 8
your goal here is to use your 4 sets of 5 to warm up to your max lift of 3. You will be adding weight to the bar each time and then on your set of 3 you will be lifting as much as you can possible lift . After your max lift you will wait 30-45 seconds then de load back down to your starting weight and bang out another quick 8 reps.

Lat Pull downs
4 sets of 15

Straight arm pull downs
4 sets of 15

High rows
4 sets of 15

reverse pulls downs
4 sets of 15

Str8 chest pull downs
4 sets of 15

45 Mins High intensity cardio jumping rope!!!

Saturday off
Sunday Off.

OK girl. I am sorry I had some pressing matters last week but here is your program. Please start this as soon as you can. Hit me up with a phone call today and will talk. I want you to look up each exercise/movement above ^^^^^ on youtube and watch a vid of them so you know what each one is.. Your programe is set. YOur diet is set, your sups/chemical is set

NOW get to work killing that shit!!!!!!!!!!!!!!!!!!!!

OK I have laid out everything for you in full. No excuses no nothing. When you call I will need your address and everything you need will be on the way.

:heart:

needtogetaas · Apr 18, 2011

dointhemost said:
Thanks for your response RottenWillow. To answer your question yes that is where I started and am stuck at and have been eating clean and working out hard for going on 4 months with no real results so I thought I may find another option. I am really looking for a good workout to burn fat that would be my real question. Any ideas?

Your calipers are wrong I have seen the pics.. Anyway the diet I have laid out below is staying the same regardless

chop chop

dointhemost · Apr 18, 2011

Awesome.... Thank you, thank you, thank you!! I appreciate it so much! Also would like to give a shout out to "ZedHead" Which is helping me out as well! With out the 2 of you this would not be happening and I will make you proud and yes "Will be KILLIN this shit"!!!

dointhemost · Apr 18, 2011

date:
total calories: 1802

Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
86.27 83.45 17.5 65.95 180.48 1802
Edit Preferences

Breakfast
2 large Egg 9.94 0.77 - 0.77 12.58 147
3 servings Uncured Turkey Bacon 4.50 - - - 18.00 90
2 tbsps Whipping Cream 11.10 0.84 - 0.84 0.62 104
Add Item

Lunch 15.00 28.00 6.0 22.00 60.00 490
2 servings Ezekiel 4:9 Sesame Sprouted Grain Bread 1.00 28.00 6.0 22.00 8.00 160
1 serving Real Mayonnaise 10.00 - - - - 90
4 servings Solid White Albacore Tuna in Water 4.00 - - - 52.00 240
Add Item

Dinner 18.62 32.93 6.2 26.73 21.22 380
3 oz Atlantic Salmon (Farmed) 9.22 - - - 16.92 156
1 cup, flowerets Cooked Broccoli (Fat Not Added in Cooking) 0.40 6.93 3.2 3.73 2.30 34
1 serving Sweet Potato Frites 9.00 26.00 3.0 23.00 2.00 190
Add Item

Snacks / Other 27.11 20.91 5.3 15.61 68.06 591
2 stalks medium Celery 0.14 2.38 1.3 1.08 0.55 11
2 tbsps whipped Cream Cheese 6.97 0.53 - 0.53 1.51 70
1 serving Lightly Salted Dry Roasted Pumpkin Seeds 15.00 4.00 2.0 2.00 8.00 180
2 servings PB2 with Chocolate 2.00 12.00 2.0 10.00 8.00 90
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
Add Item

dointhemost · Apr 18, 2011

Went to the gym and had a killer workout !!! I thought my arms were going to fall off ( Thanks Nathan...LOL) Very successful and eating has been on point..

dointhemost · Apr 19, 2011

Breakfast
12 oz Coffee (Espresso Brewed)
3 large egg whites
1 serving Old Fashioned Oats Whole Grain Cereal
1 serving SMUCKERS SPLND STRAWBRY SPREA
1 serving Vanilla Chai Spice Coffee Creamer
1 serving Vanilla Flavored Soy Protein Powder

Lunch
1 oz California Avocados
1/2 serving Chicken Breast Tenderloins
2 servings Ezekiel 4:9 Sesame Sprouted Grain Bread
1 serving Real Mayonnaise

Dinner
1 serving Original Shrimp Baja Taco
1 serving Original Shrimp Baja Taco

Snacks / Other
2 medium deviled eggs
1 serving Lightly Salted Dry Roasted Pumpkin Seeds
1 serving Vanilla Flavored Soy Protein Powder

This is my eating plan for today

dointhemost · Apr 20, 2011

date:
total calories: 1589
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g Net C(g) Prot(g) KCals
66.33 65.24 13.8 51.44 184.20 1589
Edit Preferences

Breakfast 6.23 42.31 9.6 32.7 41.20 385
1 serving 100% Pure Pumpkin 0.50 9.00 5.0 4.00 2.00 40
1 serving All Natural Whey Protein 1.00 1.50 0.5 1.00 18.00 85
6 fl oz Coffee (Espresso Brewed) 0.32 - - - 0.22 4
4 large egg whites 0.22 0.96 - 0.96 14.39 69
1/4 cup oats 2.69 25.85 4.1 21.75 6.59 152
1 serving Vanilla Chai Spice Coffee Creamer 1.50 5.00 - 5.00 - 35
Add Item

Lunch 43.00 9.00 1.0 8.00 38.00 570
1 serving Low Carb Six Dollar Burger 43.00 9.00 1.0 8.00 38.00 570
Add Item

Dinner 12.60 6.93 3.2 3.73 33.00 274
1 cup, flowerets Cooked Broccoli (Fat Not Added in Cooking) 0.40 6.93 3.2 3.73 2.30 34
1 serving Joey Sirloin 12.20 - - - 30.70 240
Add Item

Snacks / Other 4.50 7.00 - 7.00 72.00 360
1 serving beef jerky original jack links 1.50 5.00 - 5.00 22.00 120
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120

needtogetaas · Apr 21, 2011

dointhemost said:
date:
total calories: 1589
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g Net C(g) Prot(g) KCals
66.33 65.24 13.8 51.44 184.20 1589
Edit Preferences

Breakfast 6.23 42.31 9.6 32.7 41.20 385
1 serving 100% Pure Pumpkin 0.50 9.00 5.0 4.00 2.00 40
1 serving All Natural Whey Protein 1.00 1.50 0.5 1.00 18.00 85
6 fl oz Coffee (Espresso Brewed) 0.32 - - - 0.22 4
4 large egg whites 0.22 0.96 - 0.96 14.39 69
1/4 cup oats 2.69 25.85 4.1 21.75 6.59 152
1 serving Vanilla Chai Spice Coffee Creamer 1.50 5.00 - 5.00 - 35
Add Item

Lunch 43.00 9.00 1.0 8.00 38.00 570
1 serving Low Carb Six Dollar Burger 43.00 9.00 1.0 8.00 38.00 570
Add Item

Dinner 12.60 6.93 3.2 3.73 33.00 274
1 cup, flowerets Cooked Broccoli (Fat Not Added in Cooking) 0.40 6.93 3.2 3.73 2.30 34
1 serving Joey Sirloin 12.20 - - - 30.70 240
Add Item

Snacks / Other 4.50 7.00 - 7.00 72.00 360
1 serving beef jerky original jack links 1.50 5.00 - 5.00 22.00 120
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120

OK your diet has been short on calories, to high on carbs and to low on protein. Lets fix it.

Breakfast 6.23 42.31 9.6 32.7 41.20 385
1 serving 100% Pure Pumpkin 0.50 9.00 5.0 4.00 2.00 40
what the heck is this ^^^can you send me a pm tell me if this is a product of some kind or are you eating like a real pumpkin. Regardless its simple carbs and drop it!!!!!! do not ever eat it again thank you..

1 serving All Natural Whey Protein 1.00 1.50 0.5 1.00 18.00 85
I want to know what kind what is the brand. SHow me the brand and the name of the product please. Is it whey protein concentrate or isolation?
6 fl oz Coffee (Espresso Brewed) 0.32 - - - 0.22 4
are you adding cream or something to this?? Hope not and if you are stop.

4 large egg whites 0.22 0.96 - 0.96 14.39 69
1/4 cup oats 2.69 25.85 4.1 21.75 6.59 152
1 serving Vanilla Chai Spice Coffee Creamer 1.50 5.00 - 5.00 - 35
Add Item
Ok that is what I thought cut the crap. If you cant drink it black then do not drink it at all. Use splenda or Agave nectar.

Lunch 43.00 9.00 1.0 8.00 38.00 570
1 serving Low Carb Six Dollar Burger 43.00 9.00 1.0 8.00 38.00 570
Add Item
HOLY SHIT^^^^^^^^^^^^^^^^^ wtf is this^^^^^^^^^^^^^^ahhhhh wrong, fail, hell no, no go, stop no and don't. Unless this was the 1 cheat meal of the week this is a no go no mater what you think its a damn no go.. Low carb burger I dont give a damn never eat this again please and thank you
Dinner 12.60 6.93 3.2 3.73 33.00 274
1 cup, flowerets Cooked Broccoli (Fat Not Added in Cooking) 0.40 6.93 3.2 3.73 2.30 34
1 serving Joey Sirloin 12.20 - - - 30.70 240
Add Item
What did you do go to outback steak house for dinner? Joey sirloin is a cut of meat that is signature for outback steak house that I know of??? Well anyway good dinner.

Snacks / Other 4.50 7.00 - 7.00 72.00 360
1 serving beef jerky original jack links 1.50 5.00 - 5.00 22.00 120
What did I say? I said low sodium for your diet from here on out right? OK then jerky is a no go unless you get 100% sodium free jerky which to my Knowledge they do not sell. SO you have to make it your self..

1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120

Never drink the soy protein again ever. This will cause a slight rise in estrogen for you. AKA slight rise in fat retention. Never drink it again thank you.

OK now that I have looked over your diet for the last few days it is no wounder you are not losing any Body fat girl. I am glad we are doing this together and I know now that you are going to learn a lot.. YOu also need to eat more.. SO here is what I am going to do. I am going to set up a sample diet for you. What I want you to eat tomorrow or the next day once you read this. we will call meals a number from now on too.. SO here goes.

Meal 1.
Option 1
4 egg whites and 2 whole eggs
1 serving cottage cheese
2 cherry tomatoes or 1 half regular tomato
couple Basel leaves
boom make it into a omelet

option two
you can just each to eggs above scrambled and
a serving of cottage cheese. Or 1 serving Greek Yogurt ( buy at store) You can also make the omelet above using Fatah cheese if you like..

Then add to this meal ^^^
1 half cup Oat meal. Take the oat meal and ad a half serving of flavored protein powder into it once its cooked. Strawberry and fruit flavored proteins work the best. Then also add 1 half serving of all natural peanut better to it. Mix it all together and enjoy it taste great.

wash it down with 12 once of water. I am not seeing you right down the water you are taking in and now I want you to write this down. I want you drinking 12oz of water with every meal plus drinking water between meals.

Meal 2
this meal is to be eaten 3-4 hours after meal 1

Double serving low carb protein shake. Wheytobuildmuscle protein works great please send me a pm with your address I will send protein to you..

Meal 3 lunch
2 slices of Ezekiel bread
3-5 slices low sodium turkey or chicken breast
1oz slice of avocado
1 teaspoon mustard (optional)better that you eat it plan
Sliced tomatoes (optional)
peace of lettuce (optional)
Make a sandwich

cook a fresh low sodium Turkey breast your self in the oven.
Have meat for the whole week for lunch and or dinner.
wash this down with a single serving low carb protein shake with
a table spoon of flax seed oil added.

Meal 4 Often pre work out meal.
Eat this meal 30 mins before work out.
1 serving protein shake like muscle replenisher

meal 5 Post work out shake

Meal 6
chicken breast
broccoli or leaving veggies

Meal 8.
serving of cottage cheese or a serving of pure cassien Protein shake.

This is a sample diet and not a must but gives you a Idea of what to eat.
Now you can read the chapter in my book that shows you how to make a weeks worth of meals in 5 hours... It was great talking with you again tonight girl..
I will send you a pm too.

dointhemost · Apr 21, 2011

Dinner will to be determined but will consist of a protein and veggies!!

total calories: 1308

This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
51.63 92.28 21.0 71.28 114.26 1308
Edit Preferences

Breakfast 26.52 31.70 6.1 25.60 23.40 492
1 serving Fat Free Sugar Free Instant Butterscotch Pudding - 6.00 - 6.00 0.10 70
1/2 cup cooked Multigrain Oatmeal 0.57 16.24 2.7 13.54 2.50 74
1 serving Organic Crunchy Peanut Butter 15.00 7.00 2.0 5.00 7.00 190
1/2 oz Pecan Nuts 10.20 1.96 1.4 0.56 1.30 98
1/2 serving Vanilla Flavored Soy Protein Powder 0.75 0.50 - 0.50 12.50 60
Add Item

Lunch 10.00 32.00 6.0 26.00 30.00 340
1 serving *ORG VAL ORG RF MONT JCK SL C 4.00 - - - 6.00 60
2 servings Ezekiel 4:9 Sprouted Grain Bread 1.00 30.00 6.0 24.00 8.00 160
1 serving Heidi's Hens Organic Turkey Breast 0.50 - - - 16.00 70
1 serving Omega Plus Light Mayonnaise 4.50 2.00 - 2.00 - 50
Add Item

Dinner - - - - - -
Add Item

Snacks / Other 15.11 28.58 8.9 19.68 60.86 476
1 serving ThinkThin Crunch Bars - Mixed Nuts and White Chocolate 12.00 16.00 3.0 13.00 10.00 190
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
1 cup slices Yambean (Jicama) 0.11 10.58 5.9 4.68 0.86 46

zedhed · Apr 22, 2011

Hey Chika! Best of luck on your endever.
I know its a lot more typing on your part but I like the way you did your diet on the 18th better.
You have N2 backing you so I would say you gonna be golden if you stick to it and do what he is tellin you.
Would love to see your gym days and the specific ponudages that you are lifting too baby!
Keep killin that shit and best regards!

dointhemost · Apr 22, 2011

Thanks my friend and I would be happy to type my poundages! I will start doing that on Monday

Yes this diet is all about fine tuning...I will get it perfected at some point...lol...Ok this is what I have eaten and have planned to eat today. Last night when I went out to eat I followed plan and just ordered a sirloin and made sure they did not cook it with oil or butter and steamed veggies. So that was good.

total calories: 1858
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
62.50 136.09 22.5 113.59 192.33 1858
Edit Preferences

Breakfast 15.13 31.45 1.9 29.55 21.61 350
2 large Egg 9.94 0.77 - 0.77 12.58 147
1 serving Feta Cheese 4.00 2.00 - 2.00 6.00 70
1/2 cup cooked Oatmeal 1.19 12.68 1.9 10.78 3.03 73
1 serving Organic Raw Blue Agave Syrup - 16.00 - 16.00 - 60

Lunch 14.37 34.45 7.9 26.55 30.56 387
1 serving *ORG VAL ORG RF MONT JCK SL C 4.00 - - - 6.00 60
1 oz California Avocados 4.37 2.45 1.9 0.55 0.56 47
2 servings Ezekiel 4:9 Sprouted Grain Bread 1.00 30.00 6.0 24.00 8.00 160
1 serving Heidi's Hens Organic Turkey Breast 0.50 - - - 16.00 70
1 serving Omega Plus Light Mayonnaise 4.50 2.00 - 2.00 - 50

Dinner 21.00 9.19 3.7 5.49 68.16 506
1 cup green beans 0.13 7.84 3.7 4.14 2.00 34
1 medium fillet salmon 20.87 1.35 - 1.35 66.16 472
Add Item

Snacks / Other 12.00 61.00 9.0 52.00 72.00 615
1 serving 2% Lowfat Cottage Cheese 2.50 5.00 - 5.00 14.00 100
1 serving Greek Style Nonfat Yogurt - Honey - 17.00 - 17.00 14.00 120
1 serving PB2 with Chocolate 1.00 6.00 1.0 5.00 4.00 45
1 serving usana nutrimeal 7.00 32.00 8.0 24.00 15.00 230
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120

dointhemost · Apr 26, 2011

My diet for today and I am stil;l having a hard time getting that protein up there..

date:
total calories: 1821
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
70.29 154.53 15.7 138.83 142.07 1821
Edit Preferences

Breakfast 26.17 50.86 8.7 42.16 24.72 532
1 serving Better'n Peanut Butter Low Fat 2.00 13.00 2.0 11.00 4.00 100
1 serving Irish Style Steel Cut Oats 3.00 27.00 4.0 23.00 5.00 150
1 oz pecan chips 20.40 3.93 2.7 1.23 2.60 196
1 oz sugar free dry pudding 0.02 6.43 - 6.43 0.62 26
1/2 serving Vanilla Flavored Soy Protein Powder 0.75 0.50 - 0.50 12.50 60
Add Item

Lunch 8.00 25.00 3.0 22.00 20.00 250
1 serving Comfort Classics Meatloaf with Gravy & Whipped Potatoes 8.00 25.00 3.0 22.00 20.00 250
Add Item

Dinner 13.00 56.00 4.0 52.00 22.00 430
1 serving Original Shrimp Baja Taco 5.00 28.00 2.0 26.00 11.00 200
1 serving Original Steak Baja Taco 8.00 28.00 2.0 26.00 11.00 230
Add Item

Snacks / Other 23.12 22.67 - 22.67 75.35 609
2 large deviled eggs 20.12 1.67 - 1.67 14.35 249
1 serving Total 0% Greek Yogurt with Cherry Pomegranate - 19.00 - 19.00 11.00 120
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
Add Item

dointhemost · Apr 27, 2011

Diet for Tuesday:

date:
total calories: 1807
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
56.51 149.84 25.0 124.84 173.66 1807
Edit Preferences

Breakfast 23.40 56.93 13.7 43.23 69.60 716
2 servings 100 all natural whey protein - 2.00 1.0 1.00 40.00 180
1 serving Fancy Berry Medley - 15.00 6.0 9.00 2.00 70
1 serving Greek Yogurt, Total 0% - 9.00 - 9.00 20.00 120
1 serving Irish Style Steel Cut Oats 3.00 27.00 4.0 23.00 5.00 150
1 oz Pecan Nuts 20.40 3.93 2.7 1.23 2.60 196
Add Item

Lunch 10.00 32.00 6.0 26.00 30.00 340
1 serving *ORG VAL ORG RF MONT JCK SL C 4.00 - - - 6.00 60
2 servings Ezekiel 4:9 Sprouted Grain Bread 1.00 30.00 6.0 24.00 8.00 160
1 serving Heidi's Hens Organic Turkey Breast 0.50 - - - 16.00 70
1 serving Omega Plus Light Mayonnaise 4.50 2.00 - 2.00 - 50
Add Item

Dinner 13.00 56.00 4.0 52.00 22.00 430
1 serving Original Shrimp Baja Taco 5.00 28.00 2.0 26.00 11.00 200
1 serving Original Steak Baja Taco 8.00 28.00 2.0 26.00 11.00 230
Add Item

Snacks / Other 10.11 4.91 1.3 3.61 52.06 321
2 stalks medium Celery 0.14 2.38 1.3 1.08 0.55 11
2 tbsps whipped Cream Cheese 6.97 0.53 - 0.53 1.51 70
2 servings Vanilla Flavored Soy Protein Powder 3.00 2.00 - 2.00 50.00 240
Add Item

dointhemost · Apr 27, 2011

Training with the weight:

Workout Logs: 2011-04-26
Exercise Name 1 RM Lifting Logs
Barbell Bench Press 105 45.0x5,75x5,85x5,90x5,95x3,65.0x5
Dumbbell One Arm Bench Press 15 8x15,10x15,10x15,10x15
Dumbbell Incline Bench Press 15 10.0x15,10.0x15,10.0x15
Dumbbell Preacher Curl 52.5 35.0x15,35x15,35x15
Hammer Curls 15 10.0x15,10.0x15,10.0x15,10.0x15
Triceps Pushdown - Rope 45 30.0x15,30.0x15,30.0x15,30.0x15
Triceps Pushdown V-Bar 60 40.0x15,40.0x15,40.0x15,40.0x15
Dumbbell Biceps Curl Reverse 11.25 7.5x15,7.5x15,7.5x15

Notes: 2011-04-26
Exercise: Barbell Bench Press
5x85,85,90 3x95
Exercise: Barbell Bench Press
5x65,75
Exercise: Dumbbell One Arm Bench Press
15x 5lbs , 5, 8,8
Exercise: Dumbbell Incline Bench Press
More weight next time
Exercise: Dumbbell Preacher Curl
Ez bar no weight
Exercise: Hammer Curls
More weight

dointhemost · Apr 28, 2011

date:
total calories: 1734
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
62.96 167.58 23.7 143.88 120.15 1734
Edit Preferences

Breakfast 25.65 63.43 8.7 54.73 24.15 601
1 serving Better'n Peanut Butter Low Fat 2.00 13.00 2.0 11.00 4.00 100
1/2 serving Fat Free Sugar Free Instant Butterscotch Pudding - 3.00 - 3.00 0.05 35
1 serving Organic Raw Blue Agave Syrup - 16.00 - 16.00 - 60
1 oz Pecan Nuts 20.40 3.93 2.7 1.23 2.60 196
1 serving Steel oats 2.50 27.00 4.0 23.00 5.00 150
1/2 serving Vanilla Flavored Soy Protein Powder 0.75 0.50 - 0.50 12.50 60
Add Item

Lunch 4.50 28.00 4.0 24.00 16.00 220
1 serving Healthy Choice Chicken Alfredo Florentine 4.50 28.00 4.0 24.00 16.00 220
Add Item

Dinner 21.00 20.00 3.0 17.00 27.00 390
1 serving 100% Whole Wheat Bun 1.00 20.00 3.0 17.00 5.00 110
1 serving Organic Turkey Burger 11.00 - - - 22.00 190
1 serving Veganaise 9.00 - - - - 90
Add Item

Snacks / Other 11.81 56.15 8.0 48.15 53.00 523
1 cup lowfat cottage cheese 2.31 6.15 - 6.15 28.00 163
1 serving Nutrimeal Drink Mix - Dutch Chocolate 7.00 32.00 8.0 24.00 15.00 230
1 serving Total 2% Greek Yogurt with Strawberry 2.50

dointhemost · Apr 28, 2011

this was my training for today

Workout Logs: 2011-04-28
Exercise Name 1 RM Lifting Logs
Dumbbell Lying One Arm Lateral Raise 7.5 5.0x15,5.0x15,5.0x15,5.0x15
Dumbbell Lying Rear Lateral Raise7.55.0x15,5.0x15,5.0x15,5.0x15
Lying front raise 7 5.0x12,5.0x12,5.0x12,5.0x15
Lying side raise 7.5 5.0x15,5.0x15,5.0x15,5.0x15
Dumbbell Shoulder Press 15 10.0x15,8.0x15,8.0x15,8.0x15
Seated Side Lateral Raise 7.55.0x15,5.0x15,5.0x15,5.0x15
Dumbbell Up Right Row 7.5 5.0x15,5.0x12,5.0x15,5.0x15
Exercise Ball Crunch 0 0.0x20,0.0x20,0.0x20,0.0x20,0.0x20

dointhemost · May 1, 2011

This is my workout for yesterday.

Workout Logs: 2011-04-30
Exercise Name 1 RM Lifting Logs
Barbell Deadlift 44 10.0x5,20.0x5,25.0x5,30.0x5,40.0x3,20.0x8
Wide-Grip Lat Pulldown 112.5 60.0x15,60.0x15,75.0x15,75.0x15
Straight Arm Push Down 45 30.0x15,30.0x15,30.0x15,30.0x15
High rows 75 50.0x15,50.0x15,50.0x15,50.0x15
Underhand Pull down 75 40.0x15,50.0x15,50.0x15,50.0x15
Straight chest pulldowns75 50.0x12,50.0x12,50.0x15,50.0x15

dointhemost · May 1, 2011

Oops I forgot to log Fridays workout so here it is:
Exercise Name 1 RM Lifting Logs
Leg Press 143 50.0x5,70.0x5,90.0x5,110.0x5,130.0x3,90.0x8
Lunges 0 0.0x15,0.0x15,0.0x15,0.0x15
Low cable flys 18.75 10.0x15,12.5x15,12.5x15
Machine Fly 49.99 30.0x20,30.0x20,30.0x20,30.0x20
Dip 180 105.0x15,120.0x12,120.0x15
Seated Calf Raise 20 10.0x30,10.0x30,10.0x30,10.0x30
Standing Calf Raises 0 0.0x20,0.0x30,0.0x40

dointhemost · May 2, 2011

This is my eating planned for the day:

Guest's food diary for 02 May 11

dointhemost · May 3, 2011

This is my eating plan Guest's food diary for 03 May 11 also my workout for yesterday is

Workout Logs: 2011-05-02
Exercise Name 1 RM Lifting Logs
Barbell Bench Press 104.5 45.0x5,65.0x5,85.0x5,85.0x5,95.0x3,65.0x8
Dumbbell One Arm Bench Press 22.5 15.0x15,15.0x15,15.0x15,15.0x15
Dumbbell Incline Bench Press 22.5 15.0x15,15.0x15,15.0x15
Dip 224.99 135.0x15,135.0x20,135.0x15
Dumbbell Preacher Curl 18.75 12.5x15,12.5x15,12.5x15,12.5x15
Hammer Curls 22.5 15.0x15,15.0x15,15.0x15,15.0x15
Machine Triceps Extension 31.49 22.5x12,22.5x12,15.0x15,15.0x15
Triceps Pushdown - Rope 60 40.0x15,40.0x15,40.0x15,30.0x15
Triceps Pushdown V-Bar 60 30.0x15,40.0x15,40.0x15,40.0x15
Dumbbell Biceps Curl Reverse 15 10.0x15,10.0x15,10.0x15
Ab Crunch Machine 0 0.0x15,0.0x20,0.0x15,0.0x15,0.0x15
Leg Raise 0 0.0x15,0.0x15

dointhemost · May 4, 2011

This is a link to my planned eating for the day! Guest's food diary for 04 May 11

This was my workout for yesterday
Workout Logs: 2011-05-03
Exercise Name 1 RM Lifting Log
Cable Seated Row 126.5 40.0x5,55.0x5,85.0x5,70.0x5,115.0x3,70.0x8
Wide-Grip Pulldown Behind The Neck 84 60.0x12,60.0x12,60.0x12,60.0x12
Bent Over Two-Dumbbell Row 21 15.0x12,15.0x12,15.0x12,15.0x12
Bent over reverse fly 7.5 5.0x12,5.0x15,5.0x12,5.0x12
Barbell Squat 133 45.0x12,95.0x12,95.0x12,45.0x12
Deadlifts 31.49 22.5x12,22.5x12,22.5x12,22.5x12
Lying Leg Curls 28 20.0x12,20.0x12,20.0x12,20.0x12
Seated Calf Raise 0 0.0x30,0.0x30,0.0x30
Standing Calf Raises 0 0.0x30,0.0x30,0.0x0

RachelM · May 5, 2011

Hi there, I've been looking onto your log, Zed has helped me alot with my training, you're in good hands.

When clicking onto your food diary, it just comes up blank.. am I doing something wrong?

dointhemost · May 6, 2011

Thanks Rachel

I am not sure why you can not see my log! I will post it as I did before if it is not working! And thanks for letting me know

Eating as planned today

My Food Diary, 06 May 2011
My FatSecret |View Diet Calendar |View Exercise Diary |Add Multiple Items... |Print

date:
total calories: 1602
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
31.26 153.32 19.2 134.12 180.30 1602
Edit Preferences

Breakfast 7.50 45.50 6.5 39.00 33.00 375
1 serving All Natural Whey Protein 1.00 1.50 0.5 1.00 18.00 85
1 serving Fat Free Milk - 12.00 - 12.00 8.00 80
1 serving Multigrain Baking & Pancake Mix 2.00 28.00 2.0 26.00 4.00 150
1 serving Whole Ground Flaxseed Meal 4.50 4.00 4.0 - 3.00 60
Add Item

Lunch 0.76 41.82 6.2 35.62 30.30 297
1 serving trader joes chicken tenderloin 0.50 - - - 28.00 120
1 cup cubed yam 0.26 41.82 6.2 35.62 2.30 177
Add Item

Dinner 13.00 56.00 4.0 52.00 22.00 430
1 serving Original Shrimp Baja Taco 5.00 28.00 2.0 26.00 11.00 200
1 serving Original Steak Baja Taco 8.00 28.00 2.0 26.00 11.00 230
Add Item

Snacks / Other 10.00 10.00 2.5 7.50 95.00 500
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100

dointhemost · May 6, 2011

I still need to work on getting those carbs down but protein is getting higher anyway!

psizzle_8 · May 7, 2011

Girrrrrrrrl, getting a program laid out by nate himself is like being handed GOLD..hope u know that!!

I'll be watching your progress, you seem to be doing well so far. Keep it up!

dointhemost · May 7, 2011

Thanks psizzle! I appreciate that and yes I love Nate he is the best and am really grateful to have him

You have done an awesome transformation as well girl!! You look awesome!! Bravo to you

and thanks for checking in and posting!

Ok all here is my workout i did this morning and i am getting stronger and am putting up more weight

Workout Logs: 2011-05-07
Exercise Name 1 RM Lifting Logs
Barbell Deadlift 126.5 45.0x5,65.0x5,70.0x5,85.0x5,115.0x3,45.0x8
Wide-Grip Lat Pulldown 112.5 60.0x15,60.0x15,75.0x15,75.0x15
Straight Arm Push Down 60 30.0x15,30.0x15,40.0x15,40.0x15

Here is my eating plan for the day and I am on track so far

date:
total calories: 1633
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
69.88 122.43 18.2 104.23 132.18 1633
Edit Preferences

Breakfast 7.00 33.00 8.0 25.00 15.00 240
1 serving nutrimeal 7.00 33.00 8.0 25.00 15.00 240
Add Item

Lunch 24.62 30.61 1.5 29.11 33.88 486
1 oz Feta Cheese 6.03 1.16 - 1.16 4.03 75
1 tbsp Mayonnaise 4.91 3.51 - 3.51 0.13 57
2 medium slices Toasted Sour Dough Bread 1.52 25.94 1.5 24.44 4.42 137
1 Turkey Burger 12.16 - - - 25.30 217
Add Item

Dinner 32.26 52.82 7.2 45.62 26.30 607
1 serving Norwegian Farm Raised Salmon Stuffed with Couscous & Dill 18.00 8.00 1.0 7.00 24.00 290
1 serving Tartar Sauce 14.00 3.00 - 3.00 - 140
1 cup cubed yam 0.26 41.82 6.2 35.62 2.30 177
Add Item

Snacks / Other 6.00 6.00 1.5 4.50 57.00 300
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100
2 servings whey protein 4.00 4.00 1.0 3.00 38.00 200
Add Item

High rows 90 50.0x15,60.0x15,50.0x15,60.0x15
Underhand Pull down 75 40.0x15,50.0x15,50.0x15,50.0x15
Underhand Pull down 75 40.0x15,50.0x15,50.0x15,50.0x15

psizzle_8 · May 7, 2011

No problem, and thank YOU for the compliment

needto helped me just like he's helping you. top notch guy, can't go wrong with anything he says. like i said, treat it like gold, cause in this industry, it is!

And as far as your log goes it really is coming together nicely. Really looking forward to seeing how you transform. It really is a life-changing experience

How many people are doing it, are you the only female? Started out as two females in our comp, but it ended up being just me against that group of wild beasts lmao. i work out with guys though anyway so it wasn't really a big issue to me. did you post before pics, or are you uncomfy showing us? Def keep us updated though as much as you can with the pics. I would rarely show the thread my contest pics but I'd snap one here and there with my phone in the gym bathroom and what not. Felt (and I'm sure looked like) a tool haha but hey, I liked keeping everyone updated. It's awesome getting positive feedback from everyone, definitely keeps you motivated.

Keep with it girl you'll thank yourself for it in the end. I'll be watchin this log for sure, and if you ever need anything don't hesitate to ask. Definitely rooting for you so I'll do what I can do help.

dointhemost · May 8, 2011

You are so sweet and thank you! Go to the iron mags website and under the transformation I am dointhemost.. And there you will see the before pics! Oh man those were hard to take! i think there are 3 women and a bunch of guys.. So even if I do not win the contest, I will feel like a winner for just following through and I am going to do this forever. i will never let myself get so out of shape again! Especially since it is soooo hard to get in to shape! Once I get there i will maintain!I am looking at this as a life style change and not a diet. I am really enjoying killin it in the gym and eating healthy. When I have my cheat meal it is so funny because I totally feel like shit after

So thanks a bunch for your cheer on and you watching!

zedhed · May 8, 2011

Looking very good sista. Thanks for puttin up your workout weights too, for me makes a big diff to see what you are actually doing. Will be following along with you on here. Stay tuff and best of luck to you gurlie!

dointhemost · May 8, 2011

Thank you my friend! I appreciate you following

psizzle_8 · May 8, 2011

dointhemost said:
You are so sweet and thank you! Go to the iron mags website and under the transformation I am dointhemost.. And there you will see the before pics! Oh man those were hard to take! i think there are 3 women and a bunch of guys.. So even if I do not win the contest, I will feel like a winner for just following through and I am going to do this forever. i will never let myself get so out of shape again! Especially since it is soooo hard to get in to shape! Once I get there i will maintain!I am looking at this as a life style change and not a diet. I am really enjoying killin it in the gym and eating healthy. When I have my cheat meal it is so funny because I totally feel like shit after So thanks a bunch for your cheer on and you watching!

I hear ya girl. Hey look at the guys I was up against lol they all got way more shredded than I did...but like I've said in a few threads on here, I don't consider it a loss...I'm happy as hell with the way I look! You will be too.

And you have ZED as part of your support system too? Dang girl you're set! Zed's the man. He was always there supporting me when I was going thru my transformation, definitely made all the difference! Will for you too.

dointhemost · May 9, 2011

Ya girl I know! I feel really grateful I have those 2 on my team they are both amazing and you sure give me inspiration as well because you know exactly what I am going through and you made kick ass changes so I am very happy you are supporting me as well! Its nice to know people are following this! So thanks a million! Ok start to my 4th week of killing this shit!! Woo hoo!

This is mt eating plan as planned and will put up my workout tonight beacause I am on my way to the gym now.

total calories: 1607
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
54.41 119.91 21.2 98.71 160.88 1607

Breakfast 6.39 42.37 5.7 36.67 30.06 365
1 serving 100% Whey Protein 2.00 4.00 - 4.00 20.00 120
1 serving Better'n Peanut Butter Low Fat 2.00 13.00 2.0 11.00 4.00 100
1 cup cooked Oatmeal 2.39 25.37 3.7 21.67 6.06 145

Lunch 17.93 9.08 2.0 7.08 24.51 300
1 serving Balsamic Vinaigrette 6.00 5.00 - 5.00 - 70
2 oz boneless chicken 7.65 - - - 15.35 134
1 serving Lite Shredded 3 Cheese Blend 4.00 1.00 - 1.00 8.00 80
2 cups shredded romaine lettece 0.28 3.08 2.0 1.08 1.16 16

Dinner 19.09 23.46 4.5 18.96 30.31 382
1 cup asparagus 4.09 7.46 3.5 3.96 4.31 72
1 serving Roasted Rosemary Boneless Chicken Breast with Wild Rice Pilaf 15.00 16.00 1.0 15.00 26.00 310

Snacks / Other 11.00 45.00 9.0 36.00 76.00 560
1 serving fage yogurt - 9.00 - 9.00 23.00 130
1 serving Nutrimeal Drink 7.00 32.00 8.0 24.00 15.00 230
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100

dointhemost · May 9, 2011

Ok here is my workout for today! I had top lower weights due to a sore shoulder so I have to lift lighter weights until it feels better but hopefully the NPP will help with that

Workout Logs: 2011-05-09
Exercise Name 1 RM Lifting Logs
Barbell Bench Press 77 45.0x5,60.0x5,65.0x5,65.0x5,70.0x3,45.0x8
Dumbbell One Arm Bench Press 15 10.0x15,10.0x15,10.0x15,10.0x15
Dumbbell Incline Bench Press 15 10.0x15,10.0x15,10.0x15
Dip 174.99 105.0x20,105.0x20,105.0x15
Dumbbell Preacher Curl 18.75 12.0x15,12.0x15,12.0x15,12.5x15
Hammer Curls 22.5 10.0x15,15.0x15,10.0x15,10.0x15
Machine Triceps Extension 60 30.0x12,35.0x12,40.0x15,40.0x15
Triceps Pushdown - Rope 45 30.0x15,20.0x15,20.0x15,20.0x15
Triceps Pushdown V-Bar 45 30.0x15,30.0x15,30.0x15,30.0x15
Ab Crunch Machine 0 0.0x15,0.0x20,0.0x15,0.0x15,0.0x15
Leg Raise 0 0.0x15,0.0x15
Dumbbell Biceps Curl Reverse 15 10.0x15,10.0x15,8.0x15
Oblique Crunches 0 0.0x0,0.0x15

dointhemost · May 10, 2011

Ok all this is my eating plan for the day also my workout i did this morning will follow

total calories: 1649
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
45.87 156.38 35.9 120.48 170.47 1649

Breakfast 4.39 54.37 7.2 47.17 26.56 345
1 serving 100% Whey Protein 2.00 4.00 - 4.00 20.00 120
1/2 serving dried strawberries - 15.00 3.5 11.50 0.50 60
1 cup cooked Oatmeal 2.39 25.37 3.7 21.67 6.06 145
2 servings sugar free strawberry preserves - 10.00 - 10.00 - 20

Lunch 19.37 34.10 12.9 21.20 40.85 443
2 servings Balsamic Vinaigrette 12.00 10.00 - 10.00 - 140
1 tbsp parmesan cheese 0.38 3.00 - 3.00 3.00 28
1 cup mixed greens romaine 0.11 1.51 1.2 0.31 0.56 8
1 cup, with shell, cooked shrimp 2.04 1.08 - 1.08 24.00 125
2 cups spinach 2.34 13.51 9.7 3.81 12.29 97
1 serving sundried tom 2.50 5.00 2.0 3.00 1.00 45

Dinner 5.00 21.00 5.0 16.00 17.00 190
1 serving trader joes six veggie saute - 6.00 2.0 4.00 1.00 30
1 serving trader joes tofu 5.00 15.00 3.0 12.00 16.00 160

Snacks / Other 17.11 46.91 10.8 36.11 86.06 671
2 stalks medium Celery 0.14 2.38 1.3 1.08 0.55 11
2 tbsps whipped Cream Cheese 6.97 0.53 - 0.53 1.51 70
1 serving Nutrimeal Drink Mix - Dutch Chocolate 7.00 32.00 8.0 24.00 15.00 230
3 servings whey protein 3.00 12.00 1.5 10.50 69.00 360

dointhemost · May 10, 2011

My workout I did this morning

Body Stats: 2011-05-10
You have not entered body stats for 2011-05-10. Click here to enter

Workout Logs: 2011-05-10
Exercise Name 1 RM Lifting Logs Edit Delete
Cable Seated Row 126.5 40.0x5,55.0x5,85.0x5,70.0x5,115.0x3,70.0x8 Edit Delete
Wide-Grip Pulldown Behind The Neck 42 30.0x12,30.0x12,30.0x12,30.0x12 Edit Delete
Bent Over Two-Dumbbell Row 14 5.0x12,10.0x12,10.0x12,10.0x12 Edit Delete
Bent over reverse fly 7.5 5.0x12,5.0x15,5.0x12,5.0x12 Edit Delete
Barbell Squat 133 65.0x12,85.0x12,95.0x12,95.0x12 Edit Delete
Deadlifts 62.99 45.0x12,45.0x12,45.0x12,45.0x12 Edit Delete
Lying Leg Curls 28 20.0x12,20.0x12,20.0x12,20.0x12 Edit Delete
Seated Calf Raise 180 90.0x30,90.0x30,70.0x30

dointhemost · May 11, 2011

total calories: 1661
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
33.01 172.58 38.0 134.58 191.49 1661
Edit Preferences

Breakfast 6.30 45.62 9.7 35.92 30.13 301
1 serving All Natural Whey Protein 1.00 1.50 0.5 1.00 18.00 85
1 serving Better'n Peanut Butter Low Fat 2.00 13.00 2.0 11.00 4.00 100
1/2 cup oat bran 3.30 31.12 7.2 23.92 8.13 116
Add Item

Lunch 10.20 32.00 6.0 26.00 35.70 369
1 serving *ORG VAL ORG RF MONT JCK SL C 4.00 - - - 6.00 60
2 servings Ezekiel 4:9 Sprouted Grain Bread 1.00 30.00 6.0 24.00 8.00 160
1 serving Omega Plus Light Mayonnaise 4.50 2.00 - 2.00 - 50
3 oz TUNA 0.70 - - - 21.70 99
Add Item

Dinner 1.51 54.96 12.3 42.66 34.66 361
1 cup, NFS BROCCOLI 0.75 13.14 6.1 7.04 4.36 64
1 serving chicken tenderloins 0.50 - - - 28.00 120
1 cup cubed yam 0.26 41.82 6.2 35.62 2.30 177
Add Item

Snacks / Other 15.00 40.00 10.0 30.00 91.00 630
1 serving Nutrimeal Drink Mix - Dutch Chocolate 7.00 32.00 8.0 24.00 15.00 230
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100

trex74 · May 11, 2011

Hi, how's it all working out?
Just a thought- do you eat out a lot/eat prepackaged foods/frozen meals/meal replacement drinks because of work or something? Just wondering, and if you need any help with cooking tips 'n tricks, I could definitely give you some good ideas.
And number one on the list would be to avoid those meal replacement drinks unless you are looking to put ON weight. Trust me, they are for old people in hospital, or people trying to add calories in to their day to put on weight.

dointhemost · May 11, 2011

Trex thank you that would be great! I would love tips... What meal replacements are you talking about?It is just alot of protein powder because I am trying to get my protein up.. I do not eat any processed or frozen foods. I cook all that and then bring it to work. Yes it has to be convenient for me. I make food for the day the night before because I get up at 5;45am and then go to gym do cardio for 45 then do weights for 60 min then take a shower at gym then go to work. I have to be mindful of the foods I do bring because I do not have a microwave at work so I usually do salads or sandwich.. But what do you think does not look good?All the help I can get.. I am humble and teachable so bring it

psizzle_8 · May 12, 2011

dointhemost said:
Trex thank you that would be great! I would love tips... What meal replacements are you talking about?It is just alot of protein powder because I am trying to get my protein up.. I do not eat any processed or frozen foods. I cook all that and then bring it to work. Yes it has to be convenient for me. I make food for the day the night before because I get up at 5;45am and then go to gym do cardio for 45 then do weights for 60 min then take a shower at gym then go to work. I have to be mindful of the foods I do bring because I do not have a microwave at work so I usually do salads or sandwich.. But what do you think does not look good?All the help I can get.. I am humble and teachable so bring it

Only thing that made my scooby doo ear go up in that post was "sandwich" .. although I'm a sucker for Subway and sandwiches, when you're trying to cut up, bread is your enemy! It's a cussword in the bodybuilding (cutting) world LOL

No, but really. If you're experiencing any bloat (not saying you are, but IF you are) cut that sucker out and I guarantee you you'll see a difference, quickly! That's how my bod works anyway.

dointhemost · May 12, 2011

LOL Psizzle! I totally understand about the bread but when Nate laid a meal plan out he said that Ezekiel ( gluten free) bread was good for sandwiches. So that is what I have been doing but this week I have been trying to eat more salads and I have had only 1 sandwich and next week I will try to do all salads.. But yes I welcome any advice and thank you.. That is why I am posting everything for feedback as well. Have a outstanding day...

trex74 · May 12, 2011

You do cardio before weights? Otherway around is better so you are not too tired to lift heavy.
Doesn't matter if you don't have a microwave, just eat your chicken/fish cold. It is not about the taste, food is fuel, especially right now while you are in a contest. If you don't have a fridge, just buy a couple icepacks and put them in your lunch bag.
I know you can do this, you seem very determined and enthusiastic. So play to WIN

Okay, what did I see that make me say Hm?
maybe these are recipe names of yours that you cook from scratch:
Shrimp Baja Taco
Norwegian salmon stuffed with couscous and dill
Comfort Classics meatloaf
Trader Joes Six Veggie sauce
They just sounded like frozen meals/premade items to me, but if they're not, my bad.
And the Nutriblend is a meal replacement drink, no? Post up the contents of that Nutriblend, and if it has more than 2 or 3 grams of carbs it is likely not a protein shake.
I would also cut out butterscotch pudding, strawberry preserves, bread, cream cheese, mayonnaise, agave syrup, fruit flavoured greek yoghurt, parmesan cheese, monterey jack sliced cheese, shredded cheese: These are not foods to eat if you want to lose fat. Maybe on a cheat meal in a small quantity. Go with plain greek yoghurt and check your portion size carefully. Agave syrup in my opinion is just like sugar, because it IS sugar, even if some guy in Mexico says it is organic, big whoop it is still going to spike your insulin. Cheese is pure fat, which is OK if you are eating an extremely low carb diet, but you are not really, so I would avoid cheese for a while. If you get your carbs down to 50 grams or so, whatev, add some cheese.
I would suggest you go back to the basics, and stick to the meal plan that needto set up for you below. It looks very well thought out.
Cooking your chicken and fish in larger quantities, like twice a week, and then portioning it in your fridge ready to go could work for you.
For quick protein snacks to add in extra protein you could pack some hardboiled eggs. I advise against eating too many nuts, so if you can stick to a small quantity of RAW UNSALTED almonds or walnuts, you could have those as a snack too. If you can stomach sardines they are an excellent snack for protein (at home needless to say not great for work). Eat tons of fish it is so good for you.
I would have no more than two protein shakes a day MAX, otherwise all that powder will sludge up your intestines.
Salads are great but be sure to throw on a salmon fillet or a chicken breast or something so you are satisfied. You could drizzle some olive oil, red wine vinegar, Mrs. Dash and pepper on and it is delicious, I eat that a lot.
Are you taking some Metamucil or anything? That could help too.
About the gas, your body will likely adjust in time, but you may want to think about adding in some digestive enzymes, like papaya or something gentle to start like that.

trex74 · May 12, 2011

Oh yeah, what cardio are you doing for 45 minutes? If it is the elliptical you may be able to spend less time on cardio by doing a different exercise. The elliptical doesn't really do jack s**t.
Try a run/walk on the treadmill if you are not used to running, and gradually bring up your time running and lessen your time walking. Just run for like five or ten minutes then walk for one minute, then run again, then walk. Ot if you are in pretty good condition for cardio, do some intervals of balls to the wall sprinting for one minute, then light jogging for one mninute, and doing 7-10 repeats.
You could also skip rope, and if you can skip rope for fifteen minutes straight that is a very good cardio workout, and not easy at that.

dointhemost · May 16, 2011

Thank you for your input. But I do need to somewhat enjoy my food if this is a lifestyle change for me but will take that all in to consideration. Here is my eating plan for today not sure about dinner yet. Ya I am going to have to figure another type of protein powder because with the whey I can not even be in the same room with myself.. The gas is way to much for me to handle.

total calories: 1190
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
23.78 151.08 43.2 107.88 98.46 1190

Breakfast 5.14 44.87 5.7 39.17 22.66 375
1 serving Better'n Peanut Butter Low Fat 2.00 13.00 2.0 11.00 4.00 100
1 serving Fat Free Sugar Free Instant Butterscotch Pudding - 6.00 - 6.00 0.10 70
1 cup cooked Oatmeal 2.39 25.37 3.7 21.67 6.06 145
1/2 serving Vanilla Flavored Soy Protein Powder 0.75 0.50 - 0.50 12.50 60

Lunch 0.64 23.71 3.5 20.21 29.30 220
1 serving trader joes chicken tenderloin 0.50 - - - 28.00 120
3 oz yam 0.14 23.71 3.5 20.21 1.30 100
Add Item

Dinner - - - - - -
Add Item

Snacks / Other 18.00 82.50 34.0 48.50 46.50 595
1/2 serving fage yogurt - 4.50 - 4.50 11.50 65
2 servings hard boiled eggs 8.00 2.00 - 2.00 10.00 140
1 serving Nutrimeal Drink Mix - Dutch Chocolate 7.00 32.00 8.0 24.00 15.00 230
2 servings trader joes blueberry fiber mini cakes 3.00 44.00 26.0 18.00 10.00 160

I will log my workout tonight

dointhemost · May 17, 2011

I had lean pork chops and green beans for my dinner last night and here was my workout for yesterday

Workout Logs: 2011-05-16
Exercise Name 1 RM Lifting Logs
Barbell Bench Press 82.5 45.0x5,65.0x5,65.0x5,65.0x5,75.0x3,45.0x8
Dumbbell One Arm Bench Press 15 10.0x15,10.0x15,10.0x15,10.0x15
Dumbbell Incline Bench Press 15 10.0x15,10.0x15,10.0x15
Dip 174.99 105.0x20,105.0x20,105.0x20
Dumbbell Preacher Curl 52.5 35.0x15,35.0x15,35.0x15,35.0x15
Hammer Curls 22.5 10.0x15,15.0x15,10.0x15,10.0x15
Machine Triceps Extension 22.5 15.0x12,15.0x12,15.0x15,15.0x15
Triceps Pushdown - Rope 45 30.0x15,30.0x15,20.0x15,20.0x15
Triceps Pushdown V-Bar 45 20.0x15,30.0x15,30.0x15,30.0x15
Dumbbell Biceps Curl Reverse 15 10.0x15,10.0x15,8.0x15
Ab Crunch Machine 0 0.0x15,0.0x20,0.0x15,0.0x15,0.0x15
Leg Raise 0 0.0x15,0.0x15

dointhemost · May 17, 2011

This was my workout today

Cable Seated Row 126.5 40.0x5,55.0x5,55.0x5,70.0x5,115.0x3,70.0x8 Edit Delete
Wide-Grip Pulldown Behind The Neck 70 30.0x12,40.0x12,40.0x12,50.0x12 Edit Delete
Bent Over Two-Dumbbell Row 21 12.0x12,12.0x12,15.0x12,15.0x12 Edit Delete
Bent over reverse fly 12 5.0x12,8.0x15,8.0x12,8.0x12 Edit Delete
Barbell Squat 133 65.0x12,85.0x12,85.0x12,95.0x12 Edit Delete
Lying Leg Curls 42 30.0x12,30.0x12

dointhemost · May 18, 2011

This is my eating plan for today

date:
total calories: 1669
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
56.04 155.84 55.4 100.44 158.32 1669
Edit Preferences

Breakfast 5.00 27.00 6.5 20.50 26.00 250
1 serving oat bran hot cereal 3.00 25.00 6.0 19.00 7.00 150
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100
Add Item

Lunch 24.97 22.98 7.9 15.08 20.35 378
2 oz avacado 8.74 4.90 3.9 1.00 1.11 95
2 servings Balsamic Vinaigrette 12.00 10.00 - 10.00 - 140
2 cups shredded romaine lettece 0.28 3.08 2.0 1.08 1.16 16
1 serving sundried tom 2.50 5.00 2.0 3.00 1.00 45
3 oz talapia fish 1.45 - - - 17.08 82
Add Item

Dinner 8.07 23.86 3.0 20.86 42.47 351
2 corn tortillas 1.37 21.43 3.0 18.43 2.74 105
1 serving Lite Shredded 3 Cheese Blend 4.00 1.00 - 1.00 8.00 80
1 cup shelled, raw shrimp 2.70 1.43 - 1.43 31.73 166
Add Item

Snacks / Other 18.00 82.00 38.0 44.00 69.50 690
1 serving fage yogurt - 9.00 - 9.00 23.00 130
1/2 serving garden of life raw meal 2.00 19.00 7.0 12.00 16.50 140
2 servings hard boiled eggs 8.00 2.00 - 2.00 10.00 140
1 serving soy beans 5.00 8.00 5.0 3.00 10.00 120
2 servings trader joes blueberry fiber mini cakes 3.00 44.00 26.0 18.00 10.00 160

psizzle_8 · May 18, 2011

How's it going over here?

dointhemost · May 18, 2011

Hey Girlie !!! Thank you for stopping by! Things are going really good, My body is so freakin sore but I keep plugging thru. I have not missed a workout since I started this and I think this is 5 weeks. The only problem I am having is not getting enough protein. And whey protein does not agree with me at all so I am going to switch to egg or soy! Hows things with you?

My Profile

My Training Center -> My Logs ->2011-05-18
Body Stats: 2011-05-18
You have not entered body stats for 2011-05-18. Click here to enter

Workout Logs: 2011-05-18
Exercise Name 1 RM Lifting Logs Edit Delete
Dumbbell Lying One Arm Lateral Raise 7.5 5.0x15,5.0x15,5.0x15,5.0x15 Edit Delete
Dumbbell Lying Rear Lateral Raise 7.5 5.0x15,5.0x15,5.0x15,5.0x15 Edit Delete
Lying front raise 7 5.0x12,5.0x12,5.0x12,5.0x12 Edit Delete
Lying side raise 11.25 7.5x15,7.5x15,7.5x15,5.0x15 Edit Delete
Dumbbell Shoulder Press 11.25 7.5x15,5.0x15,5.0x15,5.0x15 Edit Delete
Seated Side Lateral Raise 7.5 5.0x15,5.0x15,5.0x15,5.0x15 Edit Delete
Dumbbell Up Right Row 7.5 5.0x15,5.0x12,5.0x15,5.0x15 Edit Delete
Exercise Ball Crunch 0 0.0x20,0.0x20,0.0x20,0.0x20,0.0x20 Edit Delete
Oblique Crunches 0 0.0x0,0.0x15 Edit Delete
Leg Raise 0 0.0x15,0.0x15

psizzle_8 · May 19, 2011

Everything is good on my end. My supps for my cycle get in Monday so that's when I start

excited. I'll post up a log when it's time.

As far as not getting enough protein...I'd suggest adding gear from ntbm to your supp regimen if you haven't already.

dointhemost · May 19, 2011

I have it darlin'... So the gear with help? I am on N2 slin and gear and N2 gaurd... Well good thank you! Here is my eating plan for the day:

My Food Diary, 19 May 2011
My FatSecret |View Diet Calendar |View Exercise Diary |Add Multiple Items... |Print

date:
total calories: 1589
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
55.96 180.55 62.2 118.35 126.22 1589

Breakfast 7.50 57.00 13.0 44.00 31.00 410
1 serving fage yogurt - 9.00 - 9.00 23.00 130
1 serving ground flaxseed 4.50 4.00 4.0 - 3.00 60
1 serving mixed berries - 17.00 5.0 12.00 - 70
1 serving old fashion oats 3.00 27.00 4.0 23.00 5.00 150

Lunch 1.82 7.84 3.7 4.14 21.92 129
1 cup green beans 0.13 7.84 3.7 4.14 2.00 34
3 1/2 oz talapia fish 1.69 - - - 19.92 95

Dinner 0.64 23.71 3.5 20.21 29.30 220
1 serving Chicken Breast Tenderloins 0.50 - - - 28.00 120
3 oz yam 0.14 23.71 3.5 20.21 1.30 100

Snacks / Other 46.00 92.00 42.0 50.00 44.00 830
1 serving hard boiled eggs 4.00 1.00 - 1.00 5.00 70
1 serving Just a Handful of Raw Almonds 17.00 8.00 4.0 4.00 7.00 200
1 serving Nutrimeal Drink Mix - Dutch Chocolate 7.00 32.00 8.0 24.00 15.00 230
1 serving Slivered Almonds 15.00 7.00 4.0 3.00 7.00 170
2 servings trader joes blueberry fiber mini cakes 3.00 44.00 26.0 18.00 10.00 160

psizzle_8 · May 19, 2011

Yes. Adding gear to your regimen will do wonders. I swear by it, along with need2slin. How many caps are you taking of gear a day and when are you taking it? I do 4 pre workout, 4 post workout, and I usually take 2 caps with two of my meals. Perfecto.

RottenWillow · May 19, 2011

dointhemost said:
Hey Girlie !!! Thank you for stopping by! Things are going really good, My body is so freakin sore but I keep plugging thru. I have not missed a workout since I started this and I think this is 5 weeks. The only problem I am having is not getting enough protein. And whey protein does not agree with me at all so I am going to switch to egg or soy! Hows things with you?

My Profile

My Training Center -> My Logs ->2011-05-18
Body Stats: 2011-05-18
You have not entered body stats for 2011-05-18. Click here to enter

Workout Logs: 2011-05-18
Exercise Name 1 RM Lifting Logs Edit Delete
Dumbbell Lying One Arm Lateral Raise 7.5 5.0x15,5.0x15,5.0x15,5.0x15 Edit Delete
Dumbbell Lying Rear Lateral Raise 7.5 5.0x15,5.0x15,5.0x15,5.0x15 Edit Delete
Lying front raise 7 5.0x12,5.0x12,5.0x12,5.0x12 Edit Delete
Lying side raise 11.25 7.5x15,7.5x15,7.5x15,5.0x15 Edit Delete
Dumbbell Shoulder Press 11.25 7.5x15,5.0x15,5.0x15,5.0x15 Edit Delete
Seated Side Lateral Raise 7.5 5.0x15,5.0x15,5.0x15,5.0x15 Edit Delete
Dumbbell Up Right Row 7.5 5.0x15,5.0x12,5.0x15,5.0x15 Edit Delete
Exercise Ball Crunch 0 0.0x20,0.0x20,0.0x20,0.0x20,0.0x20 Edit Delete
Oblique Crunches 0 0.0x0,0.0x15 Edit Delete
Leg Raise 0 0.0x15,0.0x15

egg white protein is great stuff. Awesome AA profile. One thing you might consider as well is a good quality enteric coated digestive enzyme. I always take two immediately before my protein drink.

dointhemost · May 20, 2011

Thanks RottenWillow I will check that out. Yes the whey is no bueno for me! I can not even be in the same room with myself after the whey

God It is horrible. So tommorow I will be purchasing egg protein. Thanks for stopping by and sharing I really appreciate it

Its nice to see people are watching this transformation because I seriously am kickin my own ass..

Psizzle- I am taking 1 slin and 3 gear 3 times a day about a half hour before I eat break, lunch and dinner. I am excited to follow your new thread coming up girl! You will be killin it too! Woo Hoo

Workout Logs: 2011-05-19
Exercise Name 1 RM Lifting Logs
Leg Press 143 50.0x5,70.0x5,90.0x5,110.0x5,130.0x3,90.0x8
Lunges 0 0.0x15,0.0x15,0.0x15,0.0x15
Machine Fly 66.66 30.0x20,30.0x20,40.0x20,40.0x20
Dip 199.99 105.0x20,105.0x20,120.0x20
Seated Calf Raise 260 130.0x30,90.0x30,70.0x30,70.0
Standing Calf Raises 0 0.0x30,0.0x30,0.0x30
Low cable flys 22.5 15.0x15,15.0x15,15.0x15

caligirl85 · May 20, 2011

Great job so far!

I would really echo RW's suggestion of the digestive enzyme and egg whites. If you can add them in somewhere, that can help boost protein levels, which is so important in the type of thing you are doing. If you can add in egg whites at breakfast and try to bump up your meal time protein food levels. 3.5 oz of tilapia is not very much. I've experimented with only whole foods vs different types of protein powder and there isn't much difference for me in terms of being able to stand myself...the digestive enzymes have made a huge difference! One of the "side effects" of bodybuilding!

Keep up the good work!

StRoNg_WoN · May 20, 2011

Good stuffs!! I'm following along now..

Ummmm.. do you have any pics up yet?

dointhemost · May 20, 2011

Where would I purchase the digestive enzymes at?

Posted with my Droid EO Forum App

dointhemost · May 20, 2011

Thanks caligirl

Are you in cali? If so I am as well! So is what you are saying is I will get gas regardless from the diet I am eating? Its not just from the protein powder?

Posted with my Droid EO Forum App

dointhemost · May 20, 2011

Thanks Strong one for following! I appreciate all the support and as for the photos, Need 2 is requesting progress pics as well so I will take some this weekend and post them up! Even though I am not seeing much of a difference may be it will be more noticable to other people

Posted with my Droid EO Forum App

psizzle_8 · May 20, 2011

Don't get discouraged if you don't see your obliques poppin out like pre-governor Arnold. This stuff takes time. You're training hard but you have to consider the fact that your body has to get used to your new diet as well. Once you find a good groove with your meal plan you'll start seeing more steady changes and progress. Trust me on that. Didn't gain weight overnight, don't expect to lose it all overnight.

trex74 · May 20, 2011

dointhemost said:
Where would I purchase the digestive enzymes at?

Posted with my Droid EO Forum App

Any drugstore in the vitamin section, or a health food store.
Papain is a pretty mainstream one.
I used Betaine hcl, but there is a specific way to take it that you should follow if you choose that one, as it helps your stomach produce more hydrochloric acid, and if taken improperly could do some damage to your stomach lining.

dointhemost · May 20, 2011

Thanks Psizzle you are always so inspiring! I appreciate you my friend

Thanks Trex- I actually picked up some digestive enzyme at the supplement store when I bought the egg protein! So I am good in the hood now, So do I take the enzymes just right before I ingest the protein powder?

Ok everyone this is my eating log for the day:

date:
total calories: 1561
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
48.78 149.58 53.0 96.58 148.66 1561
Edit Preferences

Breakfast 15.00 60.50 15.0 45.50 34.50 495
1 serving fage yogurt - 9.00 - 9.00 23.00 130
1 serving ground flaxseed 4.50 4.00 4.0 - 3.00 60
1 serving irish style steel oats 3.00 27.00 4.0 23.00 5.00 150
1 serving mixed berries - 17.00 5.0 12.00 - 70
1/2 serving slivered almonds 7.50 3.50 2.0 1.50 3.50 85
Add Item

Lunch 8.78 5.08 2.0 3.08 25.16 221
1 serving light mayo 1.50 2.00 - 2.00 - 45
2 servings premium chunk white chicken 7.00 - - - 24.00 160
2 cups shredded romaine lettece 0.28 3.08 2.0 1.08 1.16 16
Add Item

Dinner 7.00 6.00 2.0 4.00 54.00 315
1 serving sugar snap peas - 6.00 2.0 4.00 2.00 35
2 servings trader joes natural pork loin chops 7.00 - - - 52.00 280
Add Item

Snacks / Other 18.00 78.00 34.0 44.00 35.00 530
2 servings hard boiled eggs 8.00 2.00 - 2.00 10.00 140
1 serving Nutrimeal Drink Mix - Dutch Chocolate 7.00 32.00 8.0 24.00 15.00 230
2 servings trader joes blueberry fiber mini cakes 3.00 44.00 26.0 18.00 10.00 160

dointhemost · May 20, 2011

This is my workout for the day:
Exercise Name 1 RM Lifting Logs
Barbell Deadlift 137.5 45.0x5,65.0x5,75.0x5,85.0x5,125.0x3,45.0x8
Wide-Grip Lat Pulldown 112.5 60.0x15,60.0x15,75.0x15,75.0x15
Straight Arm Push Down 60 30.0x15,30.0x15,40.0x15,40.0x15
High rows 105 50.0x15,70.0x15,70.0x15,50.0x15
Underhand Pull down 75 40.0x15,50.0x15,50.0x15,50.0x15

trex74 · May 21, 2011

dointhemost said:
Thanks Psizzle you are always so inspiring! I appreciate you my friend

Thanks Trex- I actually picked up some digestive enzyme at the supplement store when I bought the egg protein! So I am good in the hood now, So do I take the enzymes just right before I ingest the protein powder?

I took mine right before eating, which kind did you get, are there instructions on the bottle?

dointhemost · May 21, 2011

Trex- It is called "Daily Digestive Enzymes" and they are from Irwin Naturals it looks like,It says to take 1 soft gel 2xs a day with meals? But I was just wondering if I should take them with my regular meals or only before I take the powder? Or just follow the bottles directions? LOL

Ok all this is my eating plan for the day:

date:
total calories: 1622
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
59.23 107.58 35.0 72.58 176.66 1622
Edit Preferences

Breakfast 1.00 32.00 5.0 27.00 30.00 260
1 serving 10 grain hot cereal 1.00 28.00 5.0 23.00 6.00 140
1 serving egg protein - 4.00 - 4.00 24.00 120
Add Item

Lunch 25.23 13.58 2.0 11.58 29.66 388
2 servings Balsamic Vinaigrette 12.00 10.00 - 10.00 - 140
1 serving Frozen Shrimp 1.00 - - - 18.00 80
2 oz goat cheese 11.95 0.50 - 0.50 10.50 152
2 cups shredded romaine lettece 0.28 3.08 2.0 1.08 1.16 16
Add Item

Dinner 22.00 8.00 2.0 6.00 49.00 434
1 serving el pollo loco cole slaw 9.00 8.00 2.0 6.00 1.00 120
1 serving Flame Grilled Chicken Breast 9.00 - - - 36.00 224
1 serving Flame Grilled Chicken Leg 4.00 - - - 12.00 90
Add Item

Snacks / Other 11.00 54.00 26.0 28.00 68.00 540
2 servings egg protein - 8.00 - 8.00 48.00 240
2 servings hard boiled eggs 8.00 2.00 - 2.00 10.00 140
2 servings trader joes blueberry fiber mini cakes 3.00 44.00 26.0 18.00 10.00 160

dointhemost · May 21, 2011

Woo Hoo! I just took some progress pics and am very happy with the results and the scale is a damb liar...lol. I would love to upload them and show you all but am unsure how to do it! So if anyone can help me out with that I would appreciate it

caligirl85 · May 21, 2011

dointhemost said:
Thanks caligirl Are you in cali? If so I am as well! So is what you are saying is I will get gas regardless from the diet I am eating? Its not just from the protein powder?

Posted with my Droid EO Forum App

Great work girl! I have lived in southern California before but not currently there, although would love to be!! lol

I know everyone's bodies are different but I always found that the higher levels of protein will produce more gas! whole food or powder. I found I was eating high amounts of veggies too, which never helps (like lots of broccoli!) I think it's pretty common...being backstage at a few competitions...breathing is difficult from the smell! LOL

The one thing with the enzymes is to look for complete ones..ones that will break down fat, protein and carbs. Sometimes they sell them individually. I took them before meals. It didn't completely stop the issues but definitely helped.

I know it's tough but don't get too stuck on the scale number. Pics don't lie and it sounds like your making great strides! Keep it going!

dointhemost · May 21, 2011

Caligirl- Thank you so much for your suppost it means alot.

Until I can upload pictures on this website everyone feel free to go to the Ironmags website and under transformation look for "Dointhemost" and I was able to upload pictures on there this morning! And I would love your feedback and thanks again to everyone that is following this

dointhemost · May 21, 2011

I meant support ...haha

dointhemost · May 21, 2011

OK here are my 5 week progress pictures :biggrin:

StRoNg_WoN · May 21, 2011

dointhemost said:
OK here are my 5 week progress pictures

Definitely gettin' leaner! Wow! Good job!

dointhemost · May 22, 2011

Strong won- Thank you so much! It is so nice to see progress

psizzle_8 · May 22, 2011

Nice!!!!! You can definitely see changes! Keep it up!!!

dointhemost · May 22, 2011

Thank you psizzle, It is so nice to see some progress! Woo hoo

needtogetaas · May 23, 2011

caligirl85 said:
Great work girl! I have lived in southern California before but not currently there, although would love to be!! lol

I know everyone's bodies are different but I always found that the higher levels of protein will produce more gas! whole food or powder. I found I was eating high amounts of veggies too, which never helps (like lots of broccoli!) I think it's pretty common...being backstage at a few competitions...breathing is difficult from the smell! LOL

The one thing with the enzymes is to look for complete ones..ones that will break down fat, protein and carbs. Sometimes they sell them individually. I took them before meals. It didn't completely stop the issues but definitely helped.

I know it's tough but don't get too stuck on the scale number. Pics don't lie and it sounds like your making great strides! Keep it going!

Rlssupplements has them and good ones too.
Ruthless Supplements - Ruthless Supplements

caligirl85 · May 23, 2011

needtogetaas said:
Rlssupplements has them and good ones too.
Ruthless Supplements - Ruthless Supplements

Great info! I wouldn't have thought to look online..definitely will!! Thanks!

dointhemost · May 23, 2011

I just want to give a big shout out to " Need 2" He has created this whole plan for me and helped me along the way! He has sponsored with with supplements, created the work outs and I really owe alot of this progress to him!I will give myself credit sense I have been following it and have not missed a workout.

Thanks a bunch Nate you rock and you really know your stuff!

dointhemost · May 23, 2011

My food plan for today

My Food Diary, 23 May 2011
My FatSecret |View Diet Calendar |View Exercise Diary |Add Multiple Items... |Print

date:
total calories: 1694
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
55.71 133.46 41.1 92.36 172.99 1694
Edit Preferences

Breakfast 13.12 43.01 8.0 35.01 45.08 477
1 serving brown rice bread 2.00 21.00 2.0 19.00 2.00 110
1 serving fat free feta cheese - 1.00 - 1.00 7.00 35
1 serving Metabolic Reset 0.50 13.00 6.0 7.00 21.00 130
2 servings trader joes creamer 3.00 8.00 - 8.00 - 60
3 servings trader joes liquid egg whites - - - - 15.00 75
1 tbsp whipped butter 7.62 0.01 - 0.01 0.08 67
Add Item

Lunch 15.16 21.20 3.8 17.40 28.95 337
1 cup asparagus 0.16 5.20 2.8 2.40 2.95 27
1 serving trader joes chicken and wild rice 15.00 16.00 1.0 15.00 26.00 310
Add Item

Dinner 12.85 13.85 2.5 11.35 29.45 300
1 serving Chicken Breast Tenderloins 0.50 - - - 28.00 120
2 1/2 cups shredded Romaine lettece 0.35 3.85 2.5 1.35 1.45 20
2 servings trader joes balsamic vinagerette 12.00 10.00 - 10.00 - 160
Add Item

Snacks / Other 14.58 55.40 26.8 28.60 69.51 580
1 cup almond milk 3.58 1.40 0.8 0.60 1.51 40
2 servings egg protein - 8.00 - 8.00 48.00 240
2 servings hard boiled eggs 8.00 2.00 - 2.00 10.00 140
2 servings trader joes blueberry fiber mini cakes 3.00 44.00 26.0 18.00 10.00 160

dointhemost · May 23, 2011

My workout today, I am putting up more weight so thats good and feeling a lot stronger and that N.P. P is working wonders on my sore shoulder so all is good

Workout Logs: 2011-05-23
Exercise Name 1 RM Lifting Logs Edit Delete
Barbell Bench Press 115.5 45.0x5,65.0x5,75.0x5,85.0x5,105.0x3,55.0x8 Edit Delete
Dumbbell One Arm Bench Press 30 10.0x15,15.0x15,20.0x15,20.0x15 Edit Delete
Dumbbell Incline Bench Press 30 20.0x15,17.5x15,17.5x15 Edit Delete
Dip 199.99 105.0x20,120.0x20,120.0x20 Edit Delete
Dumbbell Preacher Curl 18 12.0x15,12.0x15,12.0x15,12.0x15 Edit Delete
Hammer Curls 22.5 15.0x15,15.0x15,15.0x15,15.0x15 Edit Delete
Machine Triceps Extension 45 30.0x12,30.0x12,30.0x15,30.0x15 Edit Delete
Triceps Pushdown - Rope 60 30.0x15,40.0x15,40.0x15,40.0x15 Edit Delete
Triceps Pushdown V-Bar 75 50.0x15,50.0x15,50.0x15,50.0x15 Edit Delete
Dumbbell Biceps Curl Reverse 15 10.0x15,10.0x15,10.0x15

dointhemost · May 24, 2011

My eating plan for the day:

My Food Diary, 24 May 2011
My FatSecret |View Diet Calendar |View Exercise Diary |Add Multiple Items... |Print

date:
total calories: 1661
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
38.55 154.33 49.2 105.13 201.57 1661
Edit Preferences

Breakfast 5.19 37.68 4.9 32.78 37.03 343
1/2 cup cooked dry oatmeal 1.19 12.68 1.9 10.78 3.03 73
1 serving Greek Yogurt, Total 0% - 9.00 - 9.00 20.00 120
1 serving rice protein 1.00 8.00 3.0 5.00 14.00 90
2 servings trader joes creamer 3.00 8.00 - 8.00 - 60
Add Item

Lunch 16.14 21.54 8.0 13.54 37.73 338
2 servings balsamic vinegar - 6.00 - 6.00 0.15 20
1 serving Omega Plus Light Mayonnaise 4.50 2.00 - 2.00 - 50
1 cup shredded romaine lettece 0.14 1.54 1.0 0.54 0.58 8
1 serving Sonoma Carb Cutting Tortillas 1.50 11.00 7.0 4.00 5.00 60
1 serving trader joes shredded cheese 4.00 1.00 - 1.00 8.00 80
4 servings Uncured Turkey Bacon 6.00 - - - 24.00 120
Add Item

Dinner 0.64 23.71 3.5 20.21 29.30 220
1 serving Chicken Breast Tenderloins 0.50 - - - 28.00 120
3 oz yam 0.14 23.71 3.5 20.21 1.30 100
Add Item

Snacks / Other 16.58 71.40 32.8 38.60 97.51 760
1 cup almond milk 3.58 1.40 0.8 0.60 1.51 40
2 servings egg protein - 8.00 - 8.00 48.00 240
2 servings hard boiled eggs 8.00 2.00 - 2.00 10.00 140
2 servings rice protein 2.00 16.00 6.0 10.00 28.00 180
2 servings trader joes blueberry fiber mini cakes 3.00 44.00 26.0 18.00 10.00 16

dointhemost · May 25, 2011

My workout for today:

Workout Logs: 2011-05-24
Exercise Name 1 RM Lifting Logs Edit Delete
Barbell Squat 133 95.0x12 Edit Delete
Barbell Squat 133 65.0x12,85.0x12,95.0x12,95.0x12 Edit Delete
Deadlifts 62.99 45.0x12,45.0x12,45.0x12,45.0x12 Edit Delete
Lying Leg Curls 42 30.0x12,20.0x12,20.0x12,20.0x12 Edit Delete
Seated Calf Raise 180 90.0x30,90.0x30,90.0x30 Edit Delete
Standing Calf Raises 0 0.0x30,0.0x30,0.0x0 Edit Delete
Bent Over Two-Dumbbell Row 21 15.0x12,15.0x12,15.0x12,15.0x12 Edit Delete
Cable Seated Row 126.5 45.0x5,55.0x5,70.0x5,85.0x5,115.0x3,55.0x8 Edit Delete
Wide-Grip Pulldown Behind The Neck 70 30.0x12,40.0x12,40.0x12,50.0x12 Edit Delete
Bent over reverse fly 15 10.0x12,10.0x15,10.0x12

dointhemost · May 25, 2011

This is my eating plan for the day, I was eating way to many carbs I was looking at net carbs on my calorie tracker. Because I thought that you subtract the fiber from the carb count because it does not get digested so it does not affect insulin or glucose! But I was told for now on to count all carbs....I am supposed to be on a 50 protein, 20 carbs and 30 fat split.. Have not been doing that so my diet plans will be tweaked:

date:
total calories: 1608
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
46.58 109.10 27.6 81.50 186.56 1608

Breakfast 7.95 30.19 3.0 27.19 30.61 315
1 cup cooked Cream Of Wheat 0.45 22.69 1.0 21.69 3.11 110
1 serving egg protein - 4.00 - 4.00 24.00 120
1/2 serving slivered almonds 7.50 3.50 2.0 1.50 3.50 85

Lunch 15.00 24.00 2.0 22.00 27.15 345
2 servings balsamic vinegar - 6.00 - 6.00 0.15 20
1 serving romaine - 2.00 1.0 1.00 1.00 15
1 serving trader joes chicken and wild rice 15.00 16.00 1.0 15.00 26.00 310
Add Item

Dinner 10.43 6.04 2.4 3.64 39.35 279
1 cup chopped broccolli 0.34 6.04 2.4 3.64 2.57 31
6 oz boneless salmon 10.09 - - - 36.78 248

Snacks / Other 13.20 48.87 20.2 28.67 89.45 669
1 cup almond milk 3.58 1.40 0.8 0.60 1.51 40
1 serving egg protein - 4.00 - 4.00 24.00 120
2 servings egg protein - 8.00 - 8.00 48.00 240
2 servings hard boiled eggs 8.00 2.00 - 2.00 10.00 140
1 cup jicama 0.12 11.47 6.4 5.07 0.94 49
1 serving trader joes blueberry fiber mini cakes 1.50 22.00 13.0 9.00 5.00 80

dointhemost · May 25, 2011

My workout today: And I k now that this is not added on my log but I do cardio 5 days a week before I hit weights.. On Mon, Wed, Fri I do H.I T.T for 30 minutes and on Tues and Thurs I do 45 minutes treadmill on an incline

Exercise Name 1 RM Lifting Logs
Dumbbell Lying One Arm Lateral Raise 11.25 7.5x15,7.5x15,7.5x15,7.5x15
Dumbbell Lying Rear Lateral Raise 15 10.0x15,10.0x15,10.0x15,10.0x15
Seated Side Lateral Raise 7.5 5.0x15,5.0x15,5.0x15,5.0x15
Dumbbell Up Right Row 7.5 5.0x15,5.0x12,5.0x15,5.0x15
Dumbbell Shoulder Shrug 37.5 20.0x15,25.0x15,25.0x12
Dumbbell Front Raise 10.5 7.5x12,7.5x12,7.5x12

psizzle_8 · May 25, 2011

How's everything going? I started my training/cycle Monday, I'll get up a log asap

dointhemost · May 26, 2011

Psizzle- Whats up sista? Everything is going really good and thank you for asking! Oh that is great that you started on Monday

Yes get that log up so I can follow you as well! Keep Killin' it my friend and exciting to see your progress as well.Keep in touch

trex74 · May 26, 2011

dointhemost said:
My workout today: And I k now that this is not added on my log but I do cardio 5 days a week before I hit weights.. On Mon, Wed, Fri I do H.I T.T for 30 minutes and on Tues and Thurs I do 45 minutes treadmill on an incline

you can do intervals for 30 minutes, and run for 45 minutes on an incline?
Dang. I have some work to do I guess. I can usually only do intervals for 20 minutes max before I feel like throwing up. And I can run for 45 minutes, but not on an incline the whole time.

dointhemost · May 26, 2011

Trex- No my friend..lol... I walk briskly on Tues and Thurs on am incline, And I do H.I. T. T for 20 minutes and walk briskly for 10 after to make 30 minutes on M,W& F.. I just incorporated the Hitt. So I am starting slowly!

This is my eating plan for the day:

My Food Diary, 26 May 2011
total calories: 1621
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
64.39 70.56 14.9 55.66 181.14 1621

Breakfast 4.89 39.87 4.7 35.17 32.06 345
1/2 serving better N' peanut butter 1.00 6.50 1.0 5.50 2.00 50
1 serving egg protein - 4.00 - 4.00 24.00 120
1 cup cooked oatmeal 2.39 25.37 3.7 21.67 6.06 145
1 serving trader joes creamer 1.50 4.00 - 4.00 - 30

Lunch 39.74 9.67 5.9 3.77 37.25 533
2 oz avacado 8.74 4.90 3.9 1.00 1.11 95
2 cups shredded romaine lettece 0.28 3.08 2.0 1.08 1.16 16
5 oz boneless salmon 10.72 0.69 - 0.69 33.98 242
1 serving trader joes romano ceaser dressing 20.00 1.00 - 1.00 1.00 180

Dinner 8.18 9.62 3.5 6.12 52.32 323
1 cup asparagus 4.09 7.46 3.5 3.96 4.31 72
2 cups, with shell, cooked shrimp 4.09 2.16 - 2.16 48.01 251

Snacks / Other 11.58 11.40 0.8 10.60 59.51 420
1 cup almond milk 3.58 1.40 0.8 0.60 1.51 40
2 servings egg protein - 8.00 - 8.00 48.00 240
2 servings hard boiled eggs 8.00 2.00 - 2.00 10.00 140

dointhemost · May 26, 2011

So my lowering of carbs is getting better the past few days

dointhemost · May 26, 2011

Well this gear is sure making me strong at the gym

Woo Hoo! I did legs today and rocked it!

Workout Logs: 2011-05-26
Exercise Name 1 RM Lifting Logs
Leg Press 176 50.0x5,70.0x5,90.0x5,110.0x5,160.0x3,110.0x8
Lunges 0 0.0x15,0.0x15,0.0x15,0.0x15
Machine Fly 83.33 30.0x20,40.0x20,50.0x20,50.0x20
Low cable flys 22.5 15.0x15,15.0x15,15.0x15
Dip 199.99 120.0x20,120.0x20,120.0x20
Seated Calf Raise 180 90.0x30,90.0x30,90.0x30,90.0x30
Standing Calf Raises 0 0.0x30,0.0x30,0.0x0

trex74 · May 26, 2011

I was wondering- lol
Not sure I know many people who could do 30 full minutes of intervals. 20 minutes does me in that's for sure, and i am about the colour of a tomato!

dointhemost · May 26, 2011

Trex- I hear you..LOL.. It kills me as well and I am always thinking " Man is this Clen working? Because I thought it was supposed to open my air ways up more...hehe! But at least I am trying right

Mrs_P · May 27, 2011

Great Log Doingthemost !!

You can really see your making progress in your progress pics... Keep up the good work

I'll be following your log !

dointhemost · May 27, 2011

Mrs P- Thank you so much! I really appreciate all the support and I am grateful to you all that are following me

dointhemost · May 27, 2011

Today was a great workout and I really pushed my self and the deadlifts were with dumbbells :

Exercise Name 1 RM Lifting Logs
Barbell Deadlift 55 12.5x5,22.5x5,27.5x5,32.5x5,50.0x3,22.5x8
Straight Arm Push Down 75 30.0x15,30.0x15,40.0x15,50.0x15
High rows 135 50.0x15,70.0x15,70.0x15,90.0x15
Underhand Pull down 90 40.0x15,50.0x15,60.0x15,50.0x15

Mrs_P · May 27, 2011

dointhemost said:
Today was a great workout and I really pushed my self and the deadlifts were with dumbbells :

Exercise Name 1 RM Lifting Logs
Barbell Deadlift 55 12.5x5,22.5x5,27.5x5,32.5x5,50.0x3,22.5x8
Straight Arm Push Down 75 30.0x15,30.0x15,40.0x15,50.0x15
High rows 135 50.0x15,70.0x15,70.0x15,90.0x15
Underhand Pull down 90 40.0x15,50.0x15,60.0x15,50.0x15

Good Workout Girl

zedhed · May 27, 2011

How you doin chika?
Looking good in here!
Bout time for some more pics huh? LOL...

dointhemost · May 27, 2011

Zedhead- Whats up baby

I just took my progress pics last week. So I will not be taking anymore for a couple weeks but thank you for stopping by my friend!

12 weeks of killing that Sh*t.....

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