747's post fat fest log

[Jacqueline747]

AS OF... MONDAY JULY 17 2006

Well I decided to start a new log. The music fest was a blast but I jumped all the way up to 203lbs and came back very bloated!!! I need to get back on track ASAP.

AGE:28 (on july 21st)
HEIGHT: 6ft
WEIGHT:203lbs
FAT%: (I took my own measurements so who knows):

MEASUREMENTS...

ANKLE:
23.8cm
CALF:
42.3cm
KNEE:
38.5
ABOVE KNEE:
41.4
THIGH:
61.3
HIPS:
93
BELLY BUTTON:
82
ABOVE BB:
77
BELOW BOOBS:
83.5
NIPPLES:
90
CHEST:
91
SHOULDERS:
114
BICEPS FLEX:
35.5
FOREARM:
29.7
WRIST:
16.8
NECK:
34cm

 

[Jacqueline747]

Okay I really need to get organized here!! I would like to lay out my plans and if anyone has any tweakable advice I'd love to hear it.

Suppy List

Upon Waking
Empty stomach
3:00am
L-Tyrosine 500mg
Camu C (Vit) 100mg
Vit B6 250mg
Kelp 1300mg

---Cardio---

15mins Prior to Meal 1
2 Glucorell R

---Shower---

With Breakfast
Golden Seal Root
Digestive Enzyme
Alfalfa 650mg
Vit A 10,000IU
1 Raw Thyroid Glandular
1 Sesapure

---Breakfast---

Between Meal
2 Levorex

15mins Prior to Meal 2
1 Glucorell

Meal 2
1 Golden Seal Root
Thyroid Glandular
Digestive Enzyme

Between Meal
L-Taurine (2 x 500mg)

15mins Prior to Meal 3
1 Glucorell

Meal 3
Digestive Enzyme
1 Sesapure

30mins after meal 3
Universal animal pak

Between Meal
2 Levorex

20 mins before WorkOut
Caffeine, creatine, glutamine with water

2 Glucorell after workout 15 mins b/f shake

With Post work out shake
Digestive enzyme
Whey protein
dextrose 8-10g
creatine
glutamine


Between Meal
2 Levorex

15mins prior 1 Glucorell

With Dinner
Digestive Enzyme
Golden Seal
Raw Thyroid Glandular
1-2 Sesapure

Before Bed
Kelp 2x650mg
L-Tyrosine 2x250mg
1 Vit B6 250mg
1 Camu C 100mg

Wholeh Geesh... A bit extreme or what... I hope I got all that right. I wish every supplement was the same. TAKE WITH FOOD. I really hate the empty stomach stuff and 15 mins prior to ect...

 

[jenscats5]

Wholeh Geesh... A bit extreme or what... I hope I got all that right. I wish every supplement was the same. TAKE WITH FOOD. I really hate the empty stomach stuff and 15 mins prior to ect...

I hear ya on that.....I always forget my Glucorell.....

 

[Jacqueline747]

Oh good..lol I'm not the only one!! It wouldn't be so bad but the Tyrosine can't compete with other aminos or I would just take it with my Levorex.

 

[Jacqueline747]

Okay Now to organize my food.

Consistent every day food
Whey Protein Shake
0% Cottage Cheese
Flax Oil
Almonds
Eggs
Chicken or Salmon and/or tuna
Cucumbers
Coconut Oil
Romaine Lettuce

 

[Jacqueline747]

Meal One

1cup 0% Cottage Cheese
2Tbsp Flax Oil
1 oz Almonds

grams cals %total
Total: 584
Fat: 42 381 65%
Sat: 4 37 6%
Poly: 21 193 33%
Mono: 15 131 23%
Carbs: 18 57 10%
Fiber: 3 0 0%
Protein: 36 144 25%
Alcohol: 0 0 0%

 

[Jacqueline747]

Okay so I am sitting at 200lbs this morning So I will base my calories on that then re adjust at the end of the week. IF I have lost anything.

2000cals a day @ 10cals per lb

I am SOO stuck on low carb eating that I am finding it REALLY hard to come up with the correct ratios for a 40-30-30.

ie: Meal one for today 25-10-65 Thats not good!! And wow.. I guess I should either use only 1 Tbsp of Flax or 1/2 oz almonds.

 

[Jacqueline747]

GROCERY LIST
Sorry but I am going to print this out before I head to the store.
If anything needs eliminating or addition to please speak up!!!
I already have old fashioned oats, salmon, chicken, tuna and almonds

Fat free Cottage Cheese
Egg Beaters
Stevia
romaine lettuce
Mrs. Dash
blueberries
strawberries
broccoli
asparagus
baby spinach
zucchini

Hmmm... I just can't think right now.. will add to later

 

[Jacqueline747]

Workout

I am going to try something different even tho I absolutely love my routine as of right now.

 

[florencia]

Jackie O...
I used to be that way about the low carb..I was on a 61/21/18...and I was getting no where but near the insane asylum! If I ate a bit more of carbs I'd feel like I was going to blota...and guess what I would but when I did apply the 40/30/30...IT SHOWED IN 3 DAYS...

 

[Jacqueline747]

Awesome Flor!!! That is EXACTLY what I needed to hear!!! That is why I loved going onto low carb cause all the bloat would go away!! but if this works the same then I will be more than pleased!!

 

[Jacqueline747]

Menu Sample

Meal #1

1 cup egg beaters
4Tbsp salsa
1 cup oats
1Tbsp cinnamon and splenda

Meal #2
0.5 cup 0% Cottage Cheese
1Tbsp Flax Oil -or- flax meal
0.5 cup blueberries

Meal #3
1 oz almonds
5oz apple

---Weights---

Meal #4
32g protein whey
1cup unsweetened soy milk
5 oz banana
5 oz frozen mango/peach mix unsweetened
creatine and glutamine

Meal #5
7 oz Chicken Breast w/ seasoning...like Mrs. Dash
2 cups Broccoli
1Tbsp Flax Oil

Meal #6
7oz Salmon
1 cup spinach

Wholly CRAP am I good or am I good!! This menu is EXACTLY 2000cals!!!
BUT my ratios are a tiny bit off... P/C/F 44/29/28

How exact does it need to be? Should I fuss about a % here and there?

 

[nikkita]

Hi! from what I understand you are trying to loose fat, is this right?

If this is so, my opinion would be to change some of the main sources of carbs. For example, you're basing more on fruits and starches (like oats)... maybe you can add some rice or slow digesting carb, so that you don't slim your muscles up.

Please let me know your goals for this menu.

 

[Jacqueline747]

That is the goal....lol I'm a bit scared of this plan.. .I came off of low carb.
Do you have any advice Nikkita?

Whoops.. somehow I missed your 2nd post above...

 

[Jacqueline747]

WEDNESDAY

I forgot to take my morning temperature again!! That could be because I didn't wake up at home this morning. It is Waaaaayyyyy to convenient having a HOTTIE live across the street....muhahahahahah

I am starting to add in morning cardio to my routine. So I did 15 mins on the eliptical before breakfast. I will add 5 mins or so a day until I get upt to 30 mins then start on HIIT. I do cardio at the gym as well so hopefully adding this morning cardio will help.

M1 7:30am

1 cup Old Fashioned Oats
0.5 scoop whey protein
1Tbsp Cinnamon
2Tbsp Splenda
1 cup 0% fat free milk

 

[nikkita]

That is the goal....lol I'm a bit scared of this plan.. .I came off of low carb.
Do you have any advice Nikkita?

You're fast! I was just editing my last response hehehe

If you like fruits, there are different fruits with low levels of sugar that can aid to your dieting... ie., papaya, watermelon, strawberries and melon.
If you like banana, you can add it in the morning. You can also add green banana, this one can be eaten boiled.

For proteins, my opinion is to add a whole source for meals 2 & 3 since you will be working out after that. As it's important to consume protein post workout, it is also important pre-workout.

another question... at what time do you go to sleep?

 

[Jacqueline747]

Hi! from what I understand you are trying to loose fat, is this right?

If this is so, my opinion would be to change some of the main sources of carbs. For example, you're basing more on fruits and starches (like oats)... maybe you can add some rice or slow digesting carb, so that you don't slim your muscles up.

Please let me know your goals for this menu.

I thought oats were slow digesting? Should I change my post work out shake fruit to berries? Isn't rice a starch?

 

[Jacqueline747]

You're fast! I was just editing my last response hehehe

If you like fruits, there are different fruits with low levels of sugar that can aid to your dieting... ie., papaya, watermelon, strawberries and melon.
If you like banana, you can add it in the morning. You can also add green banana, this one can be eaten boiled.

For proteins, my opinion is to add a whole source for meals 2 & 3 since you will be working out after that. As it's important to consume protein post workout, it is also important pre-workout.

another question... at what time do you go to sleep?

Hmmm.... I have never heard of green banana... oh wait do you mean an unripe banana?...lol
I think my cottage cheese combo will be my last meal of the day and add almonds instead of the blueberries. The chicken or fish I will change to meal #3 and maybe add in some b. rice or sweet potato.
Does that sound better?

I normally wake up at 3am and go to bed around 10 or 11pm.
My work out is at 2:30pm.
I've been on holidays this week.... BUT I GO BACK TO WORK TOMORROW!! AHHHHHHH!!!!

 

[musclemom]

Hi Jacquie, I remember you

Quick question, why are you on golden seal root?

 

[nikkita]

Whoops.. somehow I missed your 2nd post above...

I was editing hehehe I pressed some key in the computer and sent the post before I even finished...

From your measurements at the beginning I can tell that you are carrying most of your fat on the upper body. Don't know what your previous wkout for this was, but try to focus more on the upper half... meaning... try that the exercises for all this part are either free weight or own weight.

On the other hand, you can add hanging leg raises to your ab routine... this will help to gradually strenghten your mid section. If you find this hard, try at first with those similar to ab-originals.

 

[nikkita]

Hmmm.... I have never heard of green banana... oh wait do you mean an unripe banana?...lol
I think my cottage cheese combo will be my last meal of the day and add almonds instead of the blueberries. The chicken or fish I will change to meal #3 and maybe add in some b. rice or sweet potato.
Does that sound better?

I normally wake up at 3am and go to bed around 10 or 11pm.
My work out is at 2:30pm.
I've been on holidays this week.... BUT I GO BACK TO WORK TOMORROW!! AHHHHHHH!!!!

Green banana is the banana that you can eat boiled, it is a little bit bigger in size than the other one (the popular banana)

The changes sound good.

Is it due to your work that you only sleep around 4 hours??

I have found out that when someone sleeps too little to let the body to recover, it is difficult that your body absorbs all nutrients even if your diet is the best... because it is in constant tired mode. Therefore, the body when pushed to certain levels of stress (ie., workout) it becomes sort of a big blister (I think this is how it is said in English) and one carries more water than usual.

 

[musclemom]

Green banana is the banana that you can eat boiled, it is a little bit bigger in size than the other one (the popular banana).

You mean plantain, I think.

 

[Jacqueline747]

I was editing hehehe I pressed some key in the computer and sent the post before I even finished...

From your measurements at the beginning I can tell that you are carrying most of your fat on the upper body. Don't know what your previous wkout for this was, but try to focus more on the upper half... meaning... try that the exercises for all this part are either free weight or own weight.

On the other hand, you can add hanging leg raises to your ab routine... this will help to gradually strenghten your mid section. If you find this hard, try at first with those similar to ab-originals.

Have you looked at my pictures in my profile? I am really quite proportionate. My thighs carry quite a bit of fat and my tummy is flabby.
upper body is usually

15@10lbs Lateral Raise (superset)
15@10lbs Front Raise (superset)
15@35lbs Dumbbell Raise

15@70lbs Cable fly (superset)
10@30lbs Chest Press(superset)
15@20lbs dumbbell fly

15@50lbs UprightRow (superset)
15@35lbs Shrugs

15@90lbs Seated Row (superset)
15@110lbs wide Grip
15@25lbs standing row (new exercise)

15@20lbs Hammer curls (superset)
15@60lbs Cable curls (superset)
15@25lbs standing preacher curl

15@20lbs single arm cable press (superset)
15@45lbs skull crusher (superset)
15@65lbs tri press down
15@35lbs overhead tri press



Lower

Leg Press
squats: legs together, shoulder width and wide stance
leg extension

Lying leg curl
seated leg curl
dead lifts
cable kick backs

15-20reps for calves
calf press on leg press machine
single dumbbell standing calf raise
seated calf press

abbductor
adductor machine (inside and outside thigh)

side bends
inclince crunches
ball crunches
cable crunches

 

[jenscats5]

As for bloating....you could eliminate the milk from your diet & only eat cottage cheese, Greek Yogurt for about 4 weeks & see if it helps.....Milk can have a tendency to bloat a lot of folks.....

Good carbs to have are: dark green leafy veggies, asparagus/zucchini/yellow squash/green beans, oats, sweet potato, brown rice....

And I think Nikkita is referring to plantains which I think you have to cook to eat....buy 1 & try it 1st - it can be an acquired taste....

 

[Jacqueline747]

Hi Jacquie, I remember you

Quick question, why are you on golden seal root?

It's suppose to be helpful for digestion and strengthens the immune system and colon.

 

[Jacqueline747]

As for bloating....you could eliminate the milk from your diet & only eat cottage cheese, Greek Yogurt for about 4 weeks & see if it helps.....Milk can have a tendency to bloat a lot of folks.....

Good carbs to have are: dark green leafy veggies, asparagus/zucchini/yellow squash/green beans, oats, sweet potato, brown rice....

And I think Nikkita is referring to plantains which I think you have to cook to eat....buy 1 & try it 1st - it can be an acquired taste....

I actually just added milk into my diet. I never used to drink it. or... do you mean the soy?

Oohhhh I love zucchini.. I'll have to add that to my list!!! Thanks Jens

 

[jenscats5]

I actually just added milk into my diet. I never used to drink it. or... do you mean the soy?

Oohhhh I love zucchini.. I'll have to add that to my list!!! Thanks Jens

Zucchini is really good grilled too.....

I was talking about the regular skim milk....if you bloat on it, you might want to eliminate it....

 

[musclemom]

It's suppose to be helpful for digestion and strengthens the immune system and colon.

It can affect the colon, negatively sometimes.

Historically it's been used for digestive problems, the immune system, and what it's absolutely MOST helpful for is inflammations of the mucus membranes (eyes, mouth, genitals) taken either internally or externally. I keep it on hand all the time for occasional irritation or if I feel a UTI or other infection trying to come on, knocks 'em out in 48 hours or so.

You do know you're not to take it for an extended period of time, right? One to three weeks, max and I really think more like a week to fourteen days. IMO it's MOST beneficial for short term treatment of acute conditions, I consider it a first aid herb.

Incidentally here's an interesting little article about herbs to improve digestion:

http://digestiveherbs.livingenergy.ca/

 

[Jacqueline747]

Hmmm I really feel like crappy o' la!!! My face is really swollen and so is my stomach and legs!!! Arg!! I don't know about eating this way. Maybe I am just not suppose to have carbs!! And my face is really greasy...yuck!!

 

[Jacqueline747]

It can affect the colon, negatively sometimes.

Historically it's been used for digestive problems, the immune system, and what it's absolutely MOST helpful for is inflammations of the mucus membranes (eyes, mouth, genitals) taken either internally or externally. I keep it on hand all the time for occasional irritation or if I feel a UTI or other infection trying to come on, knocks 'em out in 48 hours or so.

You do know you're not to take it for an extended period of time, right? One to three weeks, max and I really think more like a week to fourteen days. IMO it's MOST beneficial for short term treatment of acute conditions, I consider it a first aid herb.

Incidentally here's an interesting little article about herbs to improve digestion:

http://digestiveherbs.livingenergy.ca/

I really liked that link!! Thank you soo much for that!! Yeah I read to alternate it with another herb.

 

[Jacqueline747]

NEW WORK OUT PLAN

If anyone has any suggestions please chime in cause I am just mishmashing a bunch of different stuff together.
I want to go the gym 5x's a week so I am having a hard time splitting up my routine. I normally would do MW Upper, Tuesday Lower and Friday Full Body. I actually kind of like this routine but I want to add more intense cardio. I was only doing 10mins warm-up and 10mins after weights. I would superset my whole routine so that was a type of cardio as well.

Oakey....

Every morning on an empty stomach I am going to go for a 30-45 min bike ride. My road has some good size hills so I should get a HIIT type work out.

MONDAY
3:00am
Cardio
30-45mins bike ride

2:30pm
Legs
Warm-up 10 mins on eliptical
Leg Press 4 sets of 20, 15, 12, 8
(ss)Squat 1 set of 12-15
Stiff Leg 4 sets of 20, 15, 12, 8
(ss)Lying Leg 1 set of 12-15
Calf Raise 3 drop sets (toes straight)
Calf Raise 3 drop sets (toes out)
Calf Raise 3 drop sets (toes in)

Cardio
Prolly stepper or eliptical 15-20mins

TUESDAY
Cardio on empty stomach bike 30-45mins

Back

Wide Grip PD 4 sets 12,10,8,6
(ss) Narrow Grip PD 1 set 12
Seated Row 4 sets 12,10,8,6
(ss)Bent over Row 1 set 12

Cardio 15-20 mins eliptical or stepper

 

[Jacqueline747]

FRIDAY MENU PLAN oh..by the way....IT'S MY B-DAY!!!...muhaaaaa!!!

M1: 1/2 cup egg whites, 2Tbsp salsa, 2Tbsp ground flax seed. 0.5 cup oats and 1Tbsp cinnamon, 1oz strawberries and 2 oz blueberries.
M2: 3.9oz chicken breast, 4 cup baby spinach, 4Tbsp Vinaigrette, 1 cup red pepper, 1cup green pepper, 1 cup cherry tomato.
M3: 3.9oz Chicken breast, 5.4oz granny apple.

----Work-Out---

M4: 1cup unsweetend soy milk, whey protein, banana, mango/peach, glutamine, creatine.
M5: 0% cottage cheese, 1Tbsp flax oil, 1oz almonds
M6: TBA
I might have 4 meals before my workout. I would then put M5 to M3 and M3 to M4 before my workout.

So Far: Calories 1884 (need 2000) Fat 28% Carbs 30% Protein 42%

 

[nikkita]

happy birthday!

 

[Jacqueline747]

thank you soo much nikkita!!

 

[Jacqueline747]

Hmmm.. I was going to add (edit) to my work out plan but it won't let me.. how come?

Anyways... aahhemmm I will go on...

WEDNESDAY

Cardio on an empty stomach bike 30-45mins

Chest

Cable crossovers 4 sets 15,12,8,6
(ss) Bench Press 1 set of 12
DB B. Press (incline?) 4 sets 15,12,8,6
(ss) DB flyes 1 set 12

20-30 mins eliptical or stepper

 

[Jacqueline747]

SATURDAY MENU

M1: 9am-- 1 cup dry curd cottage cheese 0.4%, 2Tbsp flax oil, 1.5 cup blueberries
M2: 11:30- 1 Lg Banana and 1Tbsp NAPB
M3: Jamoca Shake..arg
M4: Pasta salad...double arg!!
M5: Protein shake... with too many carbs

 

[Jacqueline747]

THURSDAY

Cardio on an empty stomach 30-45mins

SHOULDERS AND TRAPS

4 sets 15,12,8,6 Dumbell Press
1 set (ss) 12 Lateral Raise
1 set (ss) 12 Front Raise
4 sets 15,12,8,6 Upright Row
1 set (ss) dumbell shrugs

Cardio 20-30 mins eliptical

FRIDAY

ARMS

4 drop sets Barbell Curls
1 set 12 Dumbbell Curls (Hammer)
4 drop sets Tricep PressDown
1 set 12 Skull Crushers
4 sets 15,12,8,6 Kickbacks
4 sets 15,12,8,6 Cable Curls
1 set 8-10 Cable Kickbacks (single arm)

20-30 Cardio Stepper or Eliptical

ABS will be done after morning cardio MONDAY and WEDNESDAY and FRIDAY
Side Bends 20-25 each side
Ball crunches 20-25
Sit ups 20-25
Incline Sit ups 20-25

 

[Jacqueline747]

SUNDAY MENU

M1: 1 cup egg whites, salsa and fat free sour cream in whole wheat wrap
M2: 1 banana and 1 Tbsp ANPB
M3: 1 cup Cottage Cheese, 1Tbsp Flax and 1 cup blueberries
M4: Spinach, strawberries, chicken salad with dressing
M5: TBA
M6: TBA

 

[Jacqueline747]

SUNDAY MENU

M1: 1 cup egg whites, salsa and fat free sour cream in whole wheat wrap
M2: 1 banana and 1 Tbsp ANPB
M3: 1 cup Cottage Cheese, 1Tbsp Flax and 1 cup blueberries
M4: Spinach, strawberries, chicken salad with dressing
M5: TBA
M6: TBA

Changed...

M1: 1:30pm 1 cup Cottage cheese, 1 cup blueberries, 1 cup strawberries, 2Tbsp Flax seed oil. (very late breakfast)

 

[Jacqueline747]

I think I am going to cut out half of my cardio. I want this to be a life changing thing. Something I know I will be able to stick to for the rest of my life.
I will do morning cardio 3x's per week and HIIT after weights 2x's per week. Or no cardio after weights and morning cardio 4-5 per week.

 

[jenscats5]

Your workout plan looks good so far......just make sure you eat enough to support all that activity....

 

[Jacqueline747]

I really appreciate you stopping by Jens!! Thank you!
My diet is going clean on Monday...I have only eaten once today... and it's 10 to 5 already! smack*! smack*!

 

[Jacqueline747]

MONDAY

3:00 AM

On empty stomach
L-Tyrosine 500mg
Camu C 100mg
Vit B6 250mg
Kelp 1300mg



3:45am
2 Glucorell R

4:00am
Breakfast: 1 cup Egg whites w/salsa and 3/4 cup oatmeal w/cinnamon, splenda and soy milk
Golden Seal Root
Digestive Enzyme
Alfalfa 650mg
Vit A 10,000IU
1 Raw Thyroid Glandular
1 Sesapure

5:00am
Head to work

6:00am
2 Levorex

6:45am
1 Glucorell

7:00am
M2: 1 cup cottage cheese, flax oil, blueberries, strawberries
1 Golden Seal Root
Thryroid Glandular
Digestive Enzyme

9:00am
L-Taurine 1000mg

9:45am
2 Glucorell

10:00am
M3: Chicken Salad w/ spinach, tomatoes, bell peppers, dressing
Digestive Enzyme

12:00pm
2 Levorex

12:45pm
2 Glucorell

1:00pm
M4: Finish salad
Digestive Enzyme
1 Sesapure

1:30pm
Animal pak (multi)

2:00pm
Off Work
Caffeine glutamine creatine with water
Head to gym

2:30pm
Work-out
10mins Warm-up on eliptical
LEG PRESS 4 sets of 20 (100lbs ) 15 (190) 12 (280lbs ) 8 (370lbs)
(ss) SQUAT (legs together) 1 set 15 ( 40lbs)
(ss) SQUAT (sumo) 1 set 15 (40lbs)
STIFF LEG 4 sets of 20 (45lbs) 15(55lbs) 12 (65lbs) 8 (75lbs )
(ss) LYING LEG 1 set of 12-15 (70lbs)
CALF RAISE 3 drop sets
toes straight 20x150lbs; 15x120lbs; 15x90lbs
toes in 15x150lbs; 10x120lbs; 10x90lbs
toes out 15x150lbs; 10x120lbs; 10x90lbs

ABS: 15x 55lbs side bends each side
15 sit ups on decline bench
15 sit ups on ball

4:00pm
2 Glucorell

4:15pm
M5: Protein Shake: Whey 32g, creatine, glutamine, soy milk, frozen cranberries, frozen mango/peach, banana

6:00pm
2 Levorex

7:30pm
M6: Salmon, broccoli, zucchini, flax oil
Digestive Enzyme
Golden Seal
Raw Thyroid Glandular
1-2 Sesapure

Before Bed Empty Stomach
Kelp 1300mg
L-tyrosine 500mg
Vit B6 250mg
Camu C 100mg

 

[Jacqueline747]

TUESDAY

Camu C 100mg
Vit B6 250mg
Kelp 1300mg
2 Glucorell R

4:00am
Breakfast: 0.75 cup Egg whites 3Tbsp salsa, 1.3 oz mushrooms and 1 Fibre counting wrap
Golden Seal Root
Digestive Enzyme
Alfalfa 650mg
Vit A 10,000IU
1 Raw Thyroid Glandular
1 Sesapure

5:00am
Head to work

6:00am
2 Levorex

6:45am
1 Glucorell

7:00am
M2: 1 cup cottage cheese, 2 Tbsp flax oil, blueberries
1 Golden Seal Root
Thryroid Glandular
Digestive Enzyme

9:00am
L-Taurine 1000mg

9:45am
2 Glucorell

10:00am
M3: 1/2 of 5.3oz chicken breast; 4 cups spinach; mushrooms; orange and yellow bell peppers; 3 Tbsp vinegarette; 1 cup cherry tomatos.
Digestive Enzyme

12:00pm
2 Levorex

12:45pm
2 Glucorell

1:00pm
M4: Finish Salad in M3
Digestive Enzyme
1 Sesapure

1:30pm
Animal pak (multi)

2:00pm
Off Work
Caffeine glutamine creatine with water
Head to gym

2:30pm
Work-out
10mins Warm-up on eliptical
BACK
WIDE GRIP PD 4 sets 12 (100lbs), 10 (120), 8 (130lbs), 6 (140lbs)
(ss) NARROW GRIP 1 set 12 (120lbs)
SEATED ROW 4 sets 12 (80lbs),10 (90lbs) ,8 (90lbs) ,6(100lbs)
(ss) BENT OVER ROW 1 set 12 (35lbs)
ONE ARM DUMBBELL ROW Triple drop set 30lbs;25lbs;20lbs (10;5;5)

Cardio: Eliptical 20 mins
0-1: level 1
1-2: level 10
3-10: level 1
10-15: level 5
15-16: level 7
16-17: level 8
17-18: 9
18-19: 10
19-20: 12

4:00pm
2 Glucorell

WEIGHT: 197.5lbs

4:15pm
M5: Protein Shake: Whey 32g, creatine, glutamine, soy milk, frozen cranberries, frozen mango/peach, banana
2-3 Digestive Enzyme
2 Camu C
1 Coral Calcium
1 Vit B Complex

6:00pm
2 Levorex

7:30pm
M6: 7oz Salmon and 2 cups zucchini
Digestive Enzyme
Golden Seal
Raw Thyroid Glandular
1-2 Sesapure

Before Bed Empty Stomach
Kelp 1300mg
L-tyrosine 500mg
Vit B6 250mg
Camu C 100mg

CALORIES: 2027 PROTEIN: 44% CARBIES: 29% FATTERS: 27%

 

[Jacqueline747]

WEDNESDAY

I am going to start logging my sleep hours as well. Because I KNOW I am NOT getting enough.

SLEEP: 4hrs

4:00am
Breakfast: 1 cup 0% cottage cheese; 2 cups blueberries; 1Tbsp flax oil
Golden Seal Root
Digestive Enzyme
Alfalfa 650mg
Vit A 10,000IU
1 Raw Thyroid Glandular
1 Sesapure

5:00am
Head to work

6:00am
2 Levorex

6:45am
1 Glucorell

7:00am
M2: 1 oz almonds; 1 apple
1 Golden Seal Root
Thryroid Glandular
Digestive Enzyme

9:00am
L-Taurine 1000mg

9:45am
2 Glucorell

10:00am
M3: 1 cup dry curd cottage cheese; 2 cups blueberries and 2Tbsp flax
Digestive Enzyme

12:00pm
2 Levorex

12:45pm
2 Glucorell

1:00pm
M4: Salmon and sweet potatoe
Digestive Enzyme
1 Sesapure

1:30pm
Animal pak (multi)

2:00pm
Off Work
Caffeine glutamine creatine with water

2:30pm
No Gym today.
Will go for a bike ride.
Have to do weights on Saturday as well now.

3:15pm
ON my way to drinking 12 cups of dandelion tea. I think I must be getting my period cause I really feel poopy today.

WEIGHT: 197lbs

4:15pm
M5: Probably nothing... yup nothing... I fell asleep

6:00pm
2 Levorex

9pm
12 mins bike ride.

11:00pm
M6: 1OZ almonds and 0.5 cup cottage cheese..dash of seasoning salt
Digestive Enzyme
Golden Seal
Raw Thyroid Glandular
1-2 Sesapure

CALORIES: 1777 PROTEIN: 36% CARBS: 32% FAT: 32%

 

[Jacqueline747]

I really feel awful today. I am hoping I am getting my period or something.
I did Legs on Monday and tuesday they were sore and WEDNESDAY I feel like I can barely lift my steel toed boots. Dam the stairs at the mill were killer today. I REALLY need to tell the new boyfriend that I NEED more SLEEP!!!

 

[Jacqueline747]

Fell asleep at around 4:30pm until 7:30pm Geesh Now how am I going to sleep toinght?
It's already 11pm ahhhhh I have to wake up for work in like 4hrs and I am sooo awake!!

 

[Jacqueline747]

THURSDAY

SLEEP: 2hrs (cause I fell asleep yesterday for a couple hrs during the day)

Camu C 100mg
Vit B6 250mg
Kelp 1300mg
2 Glucorell R

3:45am
Breakfast: 0.5 cup Oatmeal; 2Tbsp splenda; 0.5 cup blueberries; 0.75 cup egg whites; 0.25cup salsa
Golden Seal Root
Digestive Enzyme
Alfalfa 650mg
Vit A 10,000IU
1 Raw Thyroid Glandular
2 Sesapure

5:00am
Head to work

6:00am
2 Levorex

6:45am
2 Glucorell

7:00am
M2: 1 cup cottage cheese, 2 Tbsp flax oil, blueberries
1 Golden Seal Root
Thryroid Glandular
Digestive Enzyme

9:00am
L-Taurine 1000mg

9:45am
1 Glucorell

10:00am
M3: 7.5oz Salmon; 4oz yam
Digestive Enzyme

12:00pm
2 Levorex

12:45pm
2 Glucorell

1:00pm
M4: 5.2oz apple; 1oz almonds
Digestive Enzyme
2 Sesapure

1:30pm
Animal pak (multi)

2:00pm
Off Work
Caffeine glutamine creatine with water
Head to gym

2:30pm
Work-out
10mins Warm-up on eliptical

CHEST
CABLE CROSSOVER 4sets 15x25lbs, 12x30lbs ,8x40lbs, 6x60lbs
(ss) BENCH PRESS 1 set of 10x50lbs+bar
(ss) CABLE C.O 1 set of 12x35lbs
D.B BENCH PRESS 3 drop sets to failure 10x35lbs; 7x30lbs; 6x25lbs
DUMBELL FLYES 3 drop sets to failure 12x20lbs; 10x15lbs 12x10lbs
PUSHUPS To failure I couldn't even do one... I did 8 granny ones

ABS
SIDE BENDS 3 drop sets to failure each side
15x70lbs; 10x60lbs; 10x55lbs
Pass the ball 12x's
Bikes 20x's

4:00pm
2 Glucorell

WEIGHT: 193.5lbs

4:15pm
M5: Protein Shake: Whey 32g, creatine, glutamine, soy milk, frozen cranberries, frozen mango/peach, banana
2-3 Digestive Enzyme
2 Camu C
1 Coral Calcium
1 Vit B Complex

8:30pm
2 Levorex

10:30pm
M6: 5oz Salmon
Digestive Enzyme
Golden Seal
Raw Thyroid Glandular
2 Sesapure

Before Bed Empty Stomach
Kelp 1300mg
L-tyrosine 500mg
Vit B6 250mg
Camu C 100mg

CALORIES: 2115 41%P/28%C/31%F

 

[Jacqueline747]

I feel asleep after my protein shake today AGAIN!!! Ahhh I really have to stop doing this!! So add 3hrs to my total sleep for the day...grrr

 

[Jacqueline747]

FRIDAY THE 28th

SLEEP: 4hrs

Camu C 100mg
Vit B6 250mg
Kelp 1300mg
2 Glucorell R

3:45am
Breakfast:0.5cup oatmeal; 1 cup blueberries; cinnamon and splenda; 0.5cup egg whites

Golden Seal Root
Digestive Enzyme
Alfalfa 650mg
Vit A 10,000IU
1 Raw Thyroid Glandular
2 Sesapure

5:00am
Head to work

6:00am
2 Levorex

6:45am
1 Glucorell

8:00am
M2: 0.5 cup cottage cheese, 2 Tbsp flax oil, blueberries
1 Golden Seal Root
Thryroid Glandular
Digestive Enzyme

9:00am
L-Taurine 1000mg

9:45am
1 Glucorell

10:00am
M3: 1oz Chicken; Zucchini; mushrooms
Digestive Enzyme

12:00pm
2 Levorex

12:35pm
2 Glucorell

12:45pm
M4: 6.8oz salmon; 4.6oz yam; cherry tomatoes
Digestive Enzyme
1 Sesapure

1:30pm
Animal pak (multi)

2:00pm
Off Work
Caffeine glutamine creatine with water
Head to gym

2:30pm
Work-out
10mins Warm-up on eliptical

SHOULDERS AND TRAPS

DUMBBELL PRESS 4 sets 15x20lbs, 12x25lbs, 8x30lbs, 6x35lbs(in each hand)
(ss) FRONT RAISE 1 set 12 6@25lbs; 6@15lbs
LATERAL RAISE 4 set 15x5lbs, 12x8lbs, 8x8lbs, 6x10lbs(in each hand)
(ss) FRONT RAISE 1 set 12x15lbs
UPRIGHT ROW 4 sets 15x25lbs, 12x40lbs, 8x50lbs, 6x60lbs (total failure)
(ss) DUMBBELL SHRUG 1 set of 12x70lbs (go heavier next time)

Cardio 20mins Eliptical
0-8mins level 35
8-9mins 38
9-10min 40
10-11 42
11-12 44
12-13 46
13-14 48
14-15 50
15-16 48
16-17 46
18-19 44
19-20 42

4:00pm
2 Glucorell

WEIGHT: 194.5lbs PERIOD!!! TOM

4:15pm
M5: Protein Shake: Whey 32g, creatine, glutamine, soy milk, frozen cranberries, frozen mango/peach, banana
4 Digestive Enzyme
2 Camu C
1 Coral Calcium
1 Vit B Complex

0:00pm
2 Levorex

0:00pm
M6: Going to a play tonight....
Digestive Enzyme
Golden Seal
Raw Thyroid Glandular
2 Sesapure

Before Bed Empty Stomach
Kelp 1300mg
L-tyrosine 500mg
Vit B6 250mg
Camu C 100mg

 

[Jacqueline747]

M3 was hard to choke down today.. not too sure why.. maybe cause it was only 2hrs or so since M2 but I had no choice.. work.
My workout was good. I could have totally went longer on my cardio..but...I didn't.
I can't wait to do arms tomorrow. I love when I get all puffed up. My arms looked totally ripped. But It may not happen tomorrow since it's been 2 weeks or so since I last worked them. Damn Holidays.. I often wonder if that holiday was even worth it. I really don't think I will do something like that again!!
Well I am going to a play tonight with the guy across the street.. my new bo.
My x phoned yesterday.. saying that I complete him bla bla bla... I cryed my eyes out. I miss him terribly and I still love him to death but... he really needs to work on himself right now and not worry about me!!
Choices choices....

 

[Jacqueline747]

SATURDAY THE 29th

SLEEP 6.5hrs (hmm.. not too bad)

Waking scale weight: 190.0lbs

CARDIO--EMPTY STOMACH


8:00am: Have to set up my electric Fencer

10:00am: Move 2 loads of 3 horses each 6 total

 

[Jacqueline747]

Well the only thing that I did today was the horse thing.. didn't work out didn't eat right NOTHING!! Ahhhhh

I started out the day with 3 tim hortons coffee's. I didn't eat until like 3pm and when I did it was a banana and a curry chicken wrap;
Then I broke up with my new boyfriend and am feeling really lonely now... it just wasn't working...
Then I proceeded to McDonalds and had a burger fries and coke
Then went to check up on my x.
Then went grocery shopping and bought blueberries; ice cream and BREAD!!!!
Ate some ice cream and 2 slices of bread with butter.
Yeah grrrreat day.
Why can't I get over my old boyfriend? Why did I break up with him in the first place?
and why did I all of a sudden decide to break it off with this new guy? I'm a freak. I feel like just pulling myself away from anything emotional. Do the gym; horse and work thing. Maybe I should just focus on myself for now. I need to build my self esteem back up to where it was before. I now it has a lot to do with me being insecure. Then the emotional eating really kicks my ass. I feel a million times worse!!
Anyways... I am going to go rot in a corner for the night... Maybe eat all the ice cream and bread I bought... hmmm... sounds bloatish!!

 

[Jacqueline747]

This is the 'plan' for Sunday

WEIGHTS

Warm-up: 10 mins either treadmill on incline or eliptical level 35

ARMS

BARBELL CURLS: 4 drop sets
DUMBBELL CURLS: 1 set of 12
TRICEP PUSHDOWN: 4 drop sets
SKULL CRUSHERS: 1 set of 12
KICKBACKS: 4 sets 15,12,8,6
CABLE CURLS: 4 sets 15,12,8,6
SINGLE CABLE KICKBACKS
PALM FOREWARD: 1 set 8-10
PALM DOWN: 1 set 8-10

ABS
SIDE BENDS: 3 sets 20-25 each side
BALL CRUNCHES: to failure
INCLINE SIT UPS
LEVEL 1: 20
LEVEL 2: 15
LEVEL 3: 12
LEVEL 4: 10

Groceries

Salmon
Stevia
Yam (sweet potatoe)
water
Tea
Electric Kettle

 

[Jacqueline747]

This is the 'plan' for Sunday

WEIGHTS

Warm-up: 10 mins either treadmill on incline or eliptical level 35

ARMS

BARBELL CURLS: 3 drop sets 15@50lbs; 10@40lbs; 15@25lbs
DUMBBELL CURLS: 1 set of 12 @ 15lbs
TRICEP PUSHDOWN: 3 drop sets 15@60lbs; 10@40lbs; 15@30lbs
SKULL CRUSHERS: 1 set of 12 @ 30lbs plus bar
KICKBACKS: 4 sets 12@5lbs; 10@8lbs; 8@10lbs; 6@15lbs
O.H DB TRI PRESS 15@25LBS
CABLE CURLS: 4 sets 15,12,8,6 15@30LBS; 12@42lbs; 8@60lbs; 6@78lbs
SINGLE CABLE KICKBACKS
PALM FOREWARD: 12@15lbs; 10@20lbs; 8@25lbs; 6@30lbs
PALM DOWN: 12@15lbs; 10@20lbs; 8@25lbs; 6@35lbs

ABS
SIDE BENDS:25@50lbs each side
BALL CRUNCHES: to failure
INCLINE SIT UPS
LEVEL 1: 20
LEVEL 2: 15
LEVEL 3: 12
LEVEL 4: 10

Groceries

Salmon
Stevia
Yam (sweet potatoe)
water
Tea
Electric Kettle

Work out was okay today; I didn't really feel like I hit my bi's very well and my chest just killed me today while doing tris.

 

[Jacqueline747]

MONDAY THE 31st

SLEEP:

Camu C 100mg
Vit B6 250mg
Kelp 1300mg
2 Glucorell R

3:45am
Breakfast:0.5cup oatmeal; 1 cup blueberries; cinnamon and splenda;0.5cup unsweetened soy milk; 1 cup egg whites

Digestive Enzyme
Alfalfa 650mg
Vit A 10,000IU
1 Raw Thyroid Glandular
2 Sesapure

5:00am
Head to work

6:00am
2 Levorex

6:45am
1 Glucorell

7:00am
M2: 0.5 cup cottage cheese, 1 Tbsp flax oil, 1 cup blueberries
Thryroid Glandular
Digestive Enzyme

9:00am
L-Taurine 1000mg

9:45am
2 Glucorell

10:00am
M3: 120gram tuna; 1Tbsp Flax oil; Yam; Zucchini
Digestive Enzyme

12:00pm
2 Levorex

12:35pm
1 Glucorell

1:00pm
M4: Apple and 1oz almonds
Digestive Enzyme
1 Sesapure

1:30pm
Animal pak (multi)

2:00pm
Off Work
Caffeine glutamine creatine with water
Head to gym

2:30pm
Work-out
10mins Warm-up on eliptical
LEGS
LEG PRESS: 4 sets 20; 15; 12; 8
(ss) SQUAT (feet together) 1 set 15
(ss) SQUAT (sumo) 1 set 15
STIFF LEG: 4 sets 20; 15; 12; 8
(ss) LYING LEG: 1 set 12-15
CALF RAISE: 3 drop sets
toes foreward:
toes in:
toes out:

ABS
Pass the Ball (did abs yesterday so only one exercise today)

4:00pm
2 Glucorell

WEIGHT:

4:15pm
M5: Protein Shake: Whey 32g, creatine, glutamine, soy milk, frozen cranberries, frozen mango/peach, banana
4 Digestive Enzyme
2 Camu C
1 Coral Calcium
1 Vit B Complex

6:30pm
2 Levorex and 1 Glucorell

0:00pm
M6: Chicken and broccoli
Digestive Enzyme
Raw Thyroid Glandular
2 Sesapure

Before Bed Empty Stomach
Kelp 1300mg
L-tyrosine 500mg
Vit B6 250mg
Camu C 100mg

 

[Jacqueline747]

It's weird.. after my cheat day I am actually craving my Monday menu... well the carbs in it anyways..lol

 

[Jacqueline747]

MONDAY THE 31st

SLEEP: 4hrs

Camu C 100mg
Vit B6 250mg
Kelp 1300mg
2 Glucorell R

3:45am
Breakfast:0.5cup oatmeal; 1 cup blueberries; cinnamon and splenda;0.5cup unsweetened soy milk; 1 cup egg whites

Digestive Enzyme
Alfalfa 650mg
Vit A 10,000IU
1 Raw Thyroid Glandular
2 Sesapure

5:00am
Head to work

6:00am
2 Levorex

6:45am
1 Glucorell

7:00am
M2: 0.5 cup cottage cheese, 2 Tbsp flax oil, 1 cup blueberries
Thryroid Glandular
Digestive Enzyme

9:00am
L-Taurine 1000mg

9:45am
2 Glucorell

10:00am
M3: 3.8oz salmon; 3oz yam 2 cups zucchini
Digestive Enzyme

12:00pm
2 Levorex

12:35pm
1 Glucorell

1:00pm
M4: 5.7oz Apple and 1oz almonds
Digestive Enzyme
1 Sesapure

1:30pm
Animal pak (multi)

2:00pm
Off Work
Caffeine glutamine creatine with water
Head to gym

2:30pm
Work-out
10mins Warm-up on eliptical
LEGS
LEG PRESS: 4 sets 20140lbs; 15x230lbs; 12x320lbs; 8x410lbs
(ss) SQUAT (feet together) 1 set 15x40lbs
(ss) SQUAT (sumo) 1 set 15x40lbs
LEG EXTENSION 12X50LBS
STIFF LEG: 4 sets 20x55lbs; 15x65lbs; 12x75lbs; 8x85lbs
(ss) LYING LEG: 1 set 12-15 15x70lbs
CALF RAISE: 3 drop sets
toes foreward:20x170lbs; 20x140lbs; 25x100lbs
toes in:20x170lbs; 15@140lbs; 20x100lbs
toes out: 15x170lbs; 12x140lbs; 20x100lbs

ABS
Pass the Ball 20(did abs yesterday so only one exercise today)
BICYCLES ( I LIED..2 EXERCISES) 20 REPS

4:00pm
2 Glucorell

WEIGHT: 199lbs

4:15pm
M5: Protein Shake: Whey 32g, creatine, glutamine, soy milk, frozen cranberries, frozen mango/peach, banana
4 Digestive Enzyme
2 Camu C
1 Coral Calcium
1 Vit B Complex

6:30pm
2 Levorex and 1 Glucorell

0:00pm
M6: Didn't eat anything

Before Bed Empty Stomach
Kelp 1300mg
L-tyrosine 500mg
Vit B6 250mg
Camu C 100mg

I really need to stop posting this a day in advance...

CALORIES: 1742 PROTEIN:127G CARBS: 177G FAT: 60G
31%P/36%C/33%F
Quite off on the %'s today... but I didn't eat dinner so...

 

[Jacqueline747]

TUESDAY AUGUST 01

3:45am
Suppy #1
2 Glucorell

M1 4:00am: 0.5cup raw oats; 1cup blueberries; 0.5cup unsweetened soy milk; 3Tbsp splenda; 1Tbsp cinnamon; 1 cup egg whites. Taken with Suppy #2

M2 7:00am: 0.5cup DC Cottage Cheese; 1 cups blueberries; 2 Tbsp Flax oil

M3 10:00am: Chicken salad w/ romaine lettuce; JapGinger Dressing.

 

[jenscats5]

Nice workout on Monday!!

 

[Jacqueline747]

Nice workout on Monday!!

Thanks Jens!!! I wish I had someone who consistently critiqued my work-outs cause I don't know if I am doing it right or not...or if I am doing enough exercises...or in the right order...ect...
Thanks again for checking in on me!!

 

[Jacqueline747]

M4: Finished M3 salad with orange bell peppers

BACK

10mins warm-up on eliptical 0% incline level 35

WIDE GRIP PD: 12x 100lbs; 10x 120lbs; 6x140,2x130lbs; 6x140lbs (failure)
(ss)NARROW GRIP: 12x 120lbs
SEATED ROW: 12x 80lbs; 10x 90lbs; 8x 100lbs; 6x 120lbs
(ss) T-BAR ROW: 12x 35lbs
ONE ARM DB ROW: 12x 20lbs; 10x 25lbs; 8x 30lbs; 6x 40lbs

I HURT MY R.SHOULDER ON THE 8rep WIDE GRIP...OWCH FOR THE REST OF MY W.O

CARDIO
20mins Eliptical --> 3% incline
0-8mins: level 35
8-9: 36
9-10: 37
10-11: 38
11-12: 39
12-13: 40
13-14: 39
14-15: 38
15-16: 37
16-17: 36
17-18: 35
18-19: 34
19-20: 33 (full out sprint)

M5 4:10PM: Whey protein; 1 cup unsweetened soy milk; 1 cup cranberries; 1 banana; frozen mango/peach.

I really NEED to go grocery shopping today!! I am soooo CRAVING SALMON AND YAMS!!

 

[jenscats5]

Thanks Jens!!! I wish I had someone who consistently critiqued my work-outs cause I don't know if I am doing it right or not...or if I am doing enough exercises...or in the right order...ect...
Thanks again for checking in on me!!

Well you don't really need to do 100s of reps/sets to get a good workout....

As Shadow says (and I love this saying) - More is not better, BETTER is better!!

 

[Jacqueline747]

M6 8:15pm: 1 cup 0%Cottage Cheese and 1 oz almonds

(SALMON IS IN THE OVEN WAITING FOR MY LUNCH TOMORROW!!! YUMMERS!!)

CALORIES: 1891 PROTEIN:169g CARBIES: 166g FAT:63g (38%P/30%C/32%F)

WEIGHT: 195.5lbs after workout

 

[Jacqueline747]

Well you don't really need to do 100s of reps/sets to get a good workout....

As Shadow says (and I love this saying) - More is not better, BETTER is better!!

Boy that Shadow is one smart dude!!...lol Yes... great saying!! Everytime I raise my weights I always ask myself... Can I keep my form if I raise this.. and I usually raise it and my form goes for a sh*t.

 

[jenscats5]

Boy that Shadow is one smart dude!!...lol Yes... great saying!! Everytime I raise my weights I always ask myself... Can I keep my form if I raise this.. and I usually raise it and my form goes for a sh*t.

Yeah, Shadow's ok....

Well instead of raising the weight - work on increasing the TUT - time under tension....take a longer time raising & lowering the weight (ie completing the move).....so if you're doing it now for a 4 count total, raise it to 6 or 8....

 

[Jacqueline747]

Ahhh what an amazing idea!!! Good call!! I would have never thought to do that!!
Thanks again chicky poo!!

 

[Jacqueline747]

Well I don't know how I slept through an hour of my alarm going off. I remember shutting off the one. Yes... I set 2 alarms.

M1: 4:15am: 0.5cup OFOats; 0.5cup egg whites; 1 cup blueberries; 1/4cup unsweetened soy milk; splenda and cinnamon.

M2 7:15am: 1/2 cup DCCottage Cheese; 1 cup blueberries; 2Tbsp Flax Oil

M3 10:15am: Salmon; broccoli and zucchini

M4 1:15am: Salmon; yam and zucchini

 

[Will2BLean]

Well I don't know how I slept through an hour of my alarm going off. I remember shutting off the one. Yes... I set 2 alarms.

M1: 4:15am: 0.5cup OFOats; 0.5cup egg whites; 1 cup blueberries; 1/4cup unsweetened soy milk; splenda and cinnamon.

M2 7:15am: 1/2 cup DCCottage Cheese; 1 cup blueberries; 2Tbsp Flax Oil

M3 10:15am: Salmon; broccoli and zucchini

M4 1:15am: Salmon; yam and zucchini

Good morning!
If I had to wake up that early, I would sleep through my alarm, too!

 

[Jacqueline747]

Good morning!
If I had to wake up that early, I would sleep through my alarm, too!

It wouldn't be soo bad if I could actually get to bed before 11pm...lol

 

[Jacqueline747]

10 mins warm-up on eliptical 0%incline level 35
CHEST
CABLE CROSSOVER 4sets 15x25lbs, 12x30lbs ,8x40lbs, 6x60lbs
(ss) BENCH PRESS 1 set of 10x20lbs+bar
(ss) CABLE C.O 1 set of 12x35lbs
D.B BENCH PRESS 3 drop sets to failure 10x35lbs; 7x30lbs; 6x25lbs
DUMBELL FLYES 3 drop sets to failure 12x20lbs; 10x15lbs 12x10lbs


ABS
SIDE BENDS 3 drop sets each side 15x70lbs; 10x60lbs; 15x55lbs
20 incline sit ups
20 reg. sit ups

Weight: 193lbs

M5: Whey protein; soy milk; banana; cranberries; mango/peach frozen

 

[Jacqueline747]

Well I took my Thermorexin today and didn't notice a thing. I still just about fell asleep in my washroom at work...
I feel a bit bloated and that's about it. I usually have a ton of energy on the eliptical for my warm-up and I actually felt a little drained today.
I took 1 in the morning; 1 with M3 (I think) and one 1/2hr before my workout.

 

[Jacqueline747]

M6: 5oz chicken breast; 3.9oz avocado

CALORIES: 2226 PROTEIN: 208G CARBIES: 197G FATTERS: 70G

EXACTLY 40%P/30%C/30%F

 

[Jacqueline747]

SLEEP: 3hrs (the x came over last night at like 11:30pm... weird)

M1: 0.5cup oatmeal; 1/4cup soy milk; 1cup blueberries; 0.5cup egg whites; cinnamon and sugar twin .... gawd I love this breakfast!!

M2: 0.5cup DCCottageCheese; 1 cup blueberries; 1Tbsp flax oil and 1/2 cucumber

M3: Salmon; yam and zucchini

M4: Salmon and broccoli and yam

***WORK-OUT*** = SHOULDERS & TRAPS & CARDIO

 

[Jacqueline747]

SHOULDERS AND TRAPS

DUMBBELL PRESS: 12X20LBS; 12X25LBS; 8X30LBS 6X35LBS(6th rep I only raised r.h)
(SS) FRONT RAISE: 12X25LBS
LATERAL RAISE: 15X5LBS; 12X8LBS; 8X10LBS; 6X10LBS
(SS) FRONT RAISE: 12X15LBS (3 SEC TUT)
UPRIGHT ROW: 15X25LBS; 12X40LBS; 8X50LBS; 6X60LBS
(SS) DUMBBELL SHRUGS: 12X40LBS
(SS) UPRIGHT ROW: 8X50LBS

I really tried to focus on TUT with all of these exercises. But didn't really count.

CARDIO: 20 MINS STAIR CLIMBER
I have never used this machine before. I felt like I was going soo slow but I sure worked up a sweat.

M5: Protein shake...like every other day

M6: 5 oz salmon

WEIGHT: 193lbs

I am feeling really bloated today. I took TRex again today and still NOTHING!!! I am fighting off a headache tonight!! and feel totally drained!!


CALORIES: 1938 PROTEIN: 189G CARBIES: 183G FAT: 49G 42%P/34%C/25%F

Ratio is a bit off today...

 

[Jacqueline747]

SLEEP: 4.5hrs

M1: 4:05am 3.8oz banana and 1Tbsp ANPB

Arm day today...

Gosh I hope I have energy today for work. My horses kept me up most of the night last night... TGIF!!

 

[Gymgurl]

Training looks good! Keep up the great work!

 

[Miss24k]

how much water are you drinking?

When did the headaches start? Possibly when you started taking in more carbs?

Oh and you can't expect trex to be your miracle pill to keep you up if you're only sleeping a few hours, if your body needs rest and your taking a stim, you're just wasting it.


Why are you only sleeping 3 to 4 hours a night?

 

[Jacqueline747]

I drink at LEAST... 6Litres a day... well over what my intake should be. Hmmm.... I'm thinking it's a caffeine withdrawl.. the headache that is. Cause if I take a caf. pill it seems to go away.
The sleep thing.. yeah.. I have never been a big sleeper. I usually have the most energy during the day if I get around 5hrs. I tend to always find something at night to keep me up.

Thanks GymGurl!!! I am really not like this one body part a day thing tho. I feel really productive M-Th But on my arm day I just don't feel like it's doing much!!

 

[Jacqueline747]

Thank god A LONG WEEKEND FOR ME!!! BC day on Monday!!!

W.O
ARMS

STANDING BARBELL CURL: 14@40lbs; 12@50lbs; 6@60lbs; 5@60lbs
HAMMERCURLS: 12@15lbs each
STANDING BB CURL: 12@ 40LBS
CABLE CURL: 15@35LBS; 12@40LBS; 8@50LBS; 6@70LBS
HAMMERCURLS: 12@20LBS
SINGLE ARM CABLE TRICEP EXTEN:
PALM UP: 15@10; 12@15LBS; 8@20LBS; 6@25LBS
TRICEP PD: 12@40LBS
PALM DOWN S.A.C.T.E: 15@15LBS; 12@20LBS; 8@25LBS; 6@30LBS
DUMBELL EXTENSION (TRI) 12@35LBS
SKULL CRUSHERS: 15@BAR+10LBS; 12@B+20LBS; 8@B+30LBS; 6@B+50LBS
Then I fooled around with more hammer curls, I just didn't feel like I was having a good workout.

 

[Jacqueline747]

6am: 1 Glucorell
6:15: 3.8oz banana ; 1 Trex; 2 sesapure

Head to Timmies for some COFFEE!!!

 

[Jacqueline747]

6am: 1 Glucorell
6:15: 3.8oz banana ; 1 Trex; 2 sesapure
6:45: Quaker Born Bran Squares and 1% milk
7:00: 1 Trex

Thought I would eat some healthy hi carbs for my cheat day and see if that helps with the T-Rex

 

[Jacqueline747]

TUESDAY AUGUST 08, 2006

UPPER BODY

SHOULDERS
DB PRESS
12@20lbs; 10@25lbs; 8@30lbs; 6@35lbs; 12@20lbs
LATERAL RAISE (ss)
12@8lbs

TRAPS
UPRIGHT ROW
12@25lbs; 10@40lbs; 8@50lbs; 6@60lbs; 12@25lbs
SHRUGS (ss)
12@40lbs

CHEST
CABLE CROSSOVER
12@35lbs; 10@40; 8@50lbs; 6@60lbs; 12@40lbs
DUMBBELL CHEST PRESS (ss)
12@20lbs

TRICEPS
TRI PUSHDOWN
12@35lbs; 10@40lbs; 8@50lbs; 6@55lbs; 12@40lbs
DUMBBELL OVERHEAD (SS)
12@25lbs

BICEPS
CABLE CURL
12@35lbs; 10@40lbs; 8@50lbs; 6@60lbs; 12@50lbs
HAMMER CURL (SS)
12@15lbs

TRICEP
ONE ARM CABLE
PALM UP: 12@25lbs each arm
PALM DOWN: 12@30lbs each arm

WEIGHT AFTER WORKOUT: 200.5lbs

 

[Jacqueline747]

CARDIO----E.D.T

I measured out a 3km stretch of road and will jog/walk it at least once a week. I am going to time myself and make sure to beat it everytime.
I hope my shins are going to be able to handle it!!

 

[Jacqueline747]

CARDIO----E.D.T

I measured out a 3km stretch of road and will jog/walk it at least once a week. I am going to time myself and make sure to beat it everytime.
I hope my shins are going to be able to handle it!!

Hmmm... I really needed that boost!!! I am actually really proud of myself. I ran up both the hills and walked a little way down one. My foot is starting to hurt but it's all good cause I am just soo happy with my little accomplishment. That was the first run since January and the first run on the road in like 10yrs. I managed to do it in

18mins:10secs. It may not be a very good time but all I know is the next time I go out I am going to try and beat it!!!

YAAAHOOOOOSAZZZZZZZZZZ~!!!!!

 

[Jacqueline747]

Hmmm... I really needed that boost!!! I am actually really proud of myself. I ran up both the hills and walked a little way down one. My foot is starting to hurt but it's all good cause I am just soo happy with my little accomplishment. That was the first run since January and the first run on the road in like 10yrs. I managed to do it in

18mins:10secs. It may not be a very good time but all I know is the next time I go out I am going to try and beat it!!!

YAAAHOOOOOSAZZZZZZZZZZ~!!!!!

I Just got back from a bike ride. It took me 21mins to do 6.7km. Those hills were a killer tho!!

So 39mins total cardio today. All road work which for me is quite a bit harder than in the gym!!!

 

[Jacqueline747]

WEDNESDAY AUGUST 10 2006

MORNING WEIGHT: 198.5lbs

LEG DAY TODAY

10 min warm-up on stair climber

will post later

 

[Jacqueline747]

WEDNESDAY AUGUST 10 2006

MORNING WEIGHT: 198.5lbs

LEG DAY TODAY

10 min warm-up on stair climber

will post later

Weight Post Workout: 199.5lbs

LOWER BODY W.O

QUADS
LEG EXTENSION: 12@40; 10@50; 8@60; 6@70; 12@50
(SS) LEG PRESS: 12@200
*Note: Increase TUT on extension and raise weight on leg press*

HAMS
DEAD LIFTS: 12@55; 10@65; 8@75; 6@95; 12@75
(SS) LYING LEG: 12@70
*Note: stand on a raised platform for deads and point toes and increase TUT on lying leg*

CALVIES
CALF PRESS: 12@200lbs; 10@230; 8@270; 6@320; 12@270
(SS) DORSAL FLEXION: 12@270
*Note: Raise weight on press*

ABS
SIDE BENDS: 12@50; 10@55; 8@60; 6@70; 12@60
(SS) HANGING: 12
*Note: not enough weight for side bends but my grip lets go if I go heavier; raise TUT on hanging and tuck in butt!!*

Well my foot didn't cramp up today so that's good but my foot still really hurts. It has for like 8 months now... *GO GET IT CHECKED!!*

 

[ck2006]

Hmmm... I really needed that boost!!! I am actually really proud of myself. I ran up both the hills and walked a little way down one. My foot is starting to hurt but it's all good cause I am just soo happy with my little accomplishment. That was the first run since January and the first run on the road in like 10yrs. I managed to do it in

18mins:10secs. It may not be a very good time but all I know is the next time I go out I am going to try and beat it!!!

YAAAHOOOOOSAZZZZZZZZZZ~!!!!!

Great job on the running!

 

[Jacqueline747]

Great job on the running!

Thanks CK!!! I'm a work in progress.. though I am stumbling a lot!!

 

[Jacqueline747]

UPPER BODY

SHOULDERS
DB PRESS
12@20lbs; 10@25lbs; 8@30lbs; 6@35lbs; 12@25lbs
LATERAL RAISE (ss)
6@10lbs; 6@8lbs

CHEST
CABLE CROSSOVER
12@35lbs; 10@40; 8@50lbs; 6@60lbs; 12@40lbs
DUMBBELL CHEST PRESS (ss)
12@25lbs

TRAPS
UPRIGHT ROW
12@25lbs; 10@40lbs; 8@50lbs; 6@60lbs; 12@40lbs
SHRUGS (ss)
12@40lbs

BACK
WIDE GRIP PD: 12@90; 10@100; 8@110; 6@120; 12@100
SEATED ROW(SS)
12@80

TRICEPS
TRI PUSHDOWN
12@30lbs; 10@35lbs; 8@40lbs; 6@50lbs; 12@35lbs (all at 4-5sec TUT)
DUMBBELL OVERHEAD (SS)
12@25lbs

BICEPS
CABLE CURL
12@35lbs; 10@40lbs; 8@50lbs; 6@60lbs; 12@50lbs (all at 4-6sec TUT)
HAMMER CURL (SS)
12@10lbs

WEIGHT AFTER WORKOUT: 199lbs

 

[*Bunny*]

How the diet doing?

Have a great weekend Jac

 

[Jacqueline747]

How the diet doing?

Have a great weekend Jac

I eat much better when I am not on a diet. I find it way too emotional to be logging my diet every day. I end up counting the days till my cheat. I didn't even realize it was Friday today and have no cravings for junk. I know my progress is going to be slower Bunny but... I think I am much better at doing more cardio than having to weigh and count every morsel and calorie. My cravings or things that I want to eat when I am NOT dieting arn't that bad... usually fruit or sprouted grained bread.
And I really can't handle the bloating and water retention that I go through on Saturday. I must eat close to 10,000 calories on my cheat day and I can't stop so I think it just better to be consistent everyday than blow my body out of proportion on one day. Once I get my cardio up and get down to a decent level I will probably start a keto diet again. It seems to be the only diet I can stay sane on.
Thank you soo much for stopping by!! I really appreciate it. Luv yah buns!

 

[Gymgurl]

I tend to do worse when I log my food but the guilt of did, I didn't I , I chaeated all that kills me. But this week I will be loggin again. I like the advice and wisdom of the women here and the best way to get it is if they can see what I am doing..Looking goood girl

 

[Jacqueline747]

How the diet doing?

Have a great weekend Jac

But... I do know I must be eating in excess of my calories because my lifting and my muslces are getting waayyy easier and waayyy bigger!!! I have a ton of strength and my TUT is out the roof.

 

[Jacqueline747]

I tend to do worse when I log my food but the guilt of did, I didn't I , I chaeated all that kills me. But this week I will be loggin again. I like the advice and wisdom of the women here and the best way to get it is if they can see what I am doing..Looking goood girl

I also love the advice here... but I haven't hit a plateau or anything yet because I end up shooting waayyy up on the scale on my cheat day and then of course for the rest of the week I would be trying to work off all the cheat day. It was such a roller coaster for me. Sun-Tues I wanted to hide because I was soo bloated and my face was soo swollen I looked like a freaking chipmunk storing all it's food for the winter in its mouth.
My job is extremely labourous and my energy levels really do need to be consistent through out the day... I started taking naps in my washroom (I am the only girl in the sawmill.. so my bathroom is like my office) My boss would come down to try to find me to talk and I would be gone... It was sorta starting to become an issue.. like... Oh where were you.. I couldn't find you anywhere.. I think they were becoming a little suspicious.
So yeah... I may sound like I am making exuses... or that I don't have enough determination but think what ever you want... Dieting doesn't work for me in the long run.
Thanks for checking in on me GymGurl!! I really really do appreciate it!!

 

[Jacqueline747]

Hmmm... I really needed that boost!!! I am actually really proud of myself. I ran up both the hills and walked a little way down one. My foot is starting to hurt but it's all good cause I am just soo happy with my little accomplishment. That was the first run since January and the first run on the road in like 10yrs. I managed to do it in

18mins:10secs. It may not be a very good time but all I know is the next time I go out I am going to try and beat it!!!

YAAAHOOOOOSAZZZZZZZZZZ~!!!!!

SATURDAY AUGUST 12,2006

Well I did the same run today.. on a FULL STOMACH!! ACK!! Not again.. stupid!! I ended up walking a bit more this time but I made it up with sprints.. I beat my last time by... drum roll please.... 4 seconds..lol Yup 18mins:06sec
Oh well at least it's better.

 

[Jacqueline747]

I Just got back from a bike ride. It took me 21mins to do 6.7km. Those hills were a killer tho!!

So 39mins total cardio today. All road work which for me is quite a bit harder than in the gym!!!

SUNDAY AUGUST 13

Well I did the same bike ride but backwards. I forgot to time it... doi!!
Tomorrow upper body and more cardio.
Eating is the shits!!

 

[Jacqueline747]

MONDAY AUGUST 14

Well I didn't do upper body today.. I had a doctor's appointment and decided after my appointment that I would just go for a jog and bike ride on the road.

So.. my doctor has put me on an anti-depressant...geesh I feel like a TARD!!! an insane one at that. It's called Celexa... and I decided I am not going to tell anyone that knows me personally.. until my mom called.
It's suppose to work with serotonin levels... I have to do a search on this.
Well I am off... I wonder if I have to stop taking any of my suppies?
Anyone know?...

 

[Jacqueline747]

SATURDAY AUGUST 12,2006

Well I did the same run today.. on a FULL STOMACH!! ACK!! Not again.. stupid!! I ended up walking a bit more this time but I made it up with sprints.. I beat my last time by... drum roll please.... 4 seconds..lol Yup 18mins:06sec
Oh well at least it's better.

YEEEEHAWWW!!! NEW RECORD.... I am getting better every time out!!!
I did the same run as before.. and my new time is

16 MINUTES 59 SECONDS 16:59
That's 1:51 faster than the first time out and 1:47 faster than the last time!!! Ooohhh this is getting good!!

*edited to add** I also saw a huge black bear!!! I decided to follow it but couldn't find it..