All Things Pink and Food Porn: The Return of FBC

[FlyBrownChick]

Yep, I'm back. After taking a hiatus from EF for various reasons, my urges to return were too strong to not address them. I've been lurking since I left, but it's high time that I start a log again. I'm in a much healthier frame of mind this time around and have been kicking some rear end lately.

And thus, the story continues...

I have until the end of the year to put on as much muscle as I can. I have since kicked my old crash-diet crazy nutritionist to the curb and am working with someone quite brilliant to attain this. Right now, my nutrition plan looks like this:

High Carb: ~2200 calories
Moderate Carb: ~1600 calories
No Carb: ~1400 calories

There are two high carb days, two no carb days, and three moderate carb days. I'll post more specifics on the diet by the day.

I've changed up my training as well. This is a toughie for me, especially since I haven't trained a bodypart once per week in ages. Boredom has yet to set it. A few lagging parts are trained twice. The current routine looks like this:

Monday: Quads, Hams, Calves
Tuesday: Chest, Biceps
Wednesday: LISS cardio
Thursday: Shoulders, Calves
Friday: Back, Triceps
Saturday: LISS cardio
Sunday: Off

I also do ~30 minutes of walking postworkout on training days to help with nutrient partitioning and in hopes of making this a nice recomposition rather than a full on bulk.

Photos will be posted Sunday AM, just for reference. I hate numbers. Weight means nada to me, so I'll never post that. I'll let me photos speak for themselves.

So without further ado...

 

[FlyBrownChick]

What a fine way to start this log...No Carb day!

Meal 1: whole eggs, egg whites, avocado, soy milk
Meal 2: chicken, salad, fat free feta, homemade greek dressing
Meal 3: chicken, salad, fat free feta, homemade greek dressing
Meal 4: bison burger
Preworkout: whey
Postworkout: whey
Meal 6: salmon croquette

I was supposed to walk today, but got stuck in the rain and had to run sprints. Not that I minded...

Workout:

Sprints

8 x 20 sec @ 10 MPH
10 seconds rest between sets

20 minutes walking

 

[Gymgurl]

Hey welcome back...Nice to see ya!

 

[jenscats5]

Yayyyy!!!! Welcome back!!

 

[Sassy69]

Hittin it FlyGirl!

 

[Daisy_Girl]

Welcome back!

 

[treilin]

That's uh girl.. I know you could do it! Yippee another competitor log!!! Missed ya... Lets get down and dirty with the food

 

[sbt2082]

Yeaaaaaaaaaaaa.... glad you're back around girlie!!! Great news about the competing too!!!

 

[FlyBrownChick]

I love you guys. Thanks for the welcome back.

SBT, you need to compete! I've seen the pics.

Treil, tomorrow is food porn day. I've found a way to sneak a burger and fries into high carb day. Hell, tomorrow is super-girlie pink day as well. Total pamper myself by getting my hair all braided up and giving myself a pedicure. I can't wait!

Thanks, Daisy and GG!

Sassy, OMG. I've been the eternal lurker in your journal. You rock!

Jens! I need to see what you've been up to in the kitchen lately.

Today is moderate carb day. Shoulders, calves, and abs. My fave.

 

[Roonytunes]

I LOVE the title of your log!

 

[*Bunny*]

I LOVE the title of your log!

^^^ ditto that!
Welcome back FBC

 

[treilin]

I love you guys. Thanks for the welcome back.

SBT, you need to compete! I've seen the pics.

Treil, tomorrow is food porn day. I've found a way to sneak a burger and fries into high carb day. Hell, tomorrow is super-girlie pink day as well. Total pamper myself by getting my hair all braided up and giving myself a pedicure. I can't wait!

Don't ya worry about that one, the girl is
She puts on muskles easily... Going 2 look fab up there!!

WHooowhoooo
"My milkshakes bring all the boy's 2 the bar, my shake is better then yours"
(yes I reworded that.... for those dunce)

Want some fries to go with that shake?
O.k. now that's being silly...

 

[WoNderWoMan25]

I love you guys. Thanks for the welcome back.

Treil, tomorrow is food porn day. I've found a way to sneak a burger and fries into high carb day. Hell, tomorrow is super-girlie pink day as well. Total pamper myself by getting my hair all braided up and giving myself a pedicure. I can't wait!

Alright! When does the 'dirty talk' start?!???!

Welcome back!!

 

[FlyBrownChick]

Yesterday's Workout and Nutrition

Shoulders, Calves, & Abs

Arnold Press
2x10 @ 25 lb DBs
2x6 @ 30 lb DBs

Upright Row ss Cable Subscapular Raise
4x6 @ 60 lbs ss 4x6 @ #1 plate

Standing Behind the Neck Press
1x10 @ 40 lbs
1x6 @ 50 lbs

Seated Calf Raise ss Standing Calf Raise
1x15 @ 50 lbs ss 1x10 @ 90 lbs
3x12 @ 60 lbs ss 3x12 @ 100 lbs

Janda Situp
3x10 @ bodyweight

10 minutes incline walking

Nutrition

Meal 1at bran, egg whites, buttermilk, fat free cottage cheese, peach, blueberries
Meal 2: salad, chicken, fat free feta, greek vinegarette
Meal 3: salad, chicken, fat free feta, greek vinegarette
Meal 4: oats, whey, bulgarian yogurt, mango

Workout

Meal 5: oats, whey, bulgarian yogurt, mango
Meal 6: fat free cottage cheese, peanut butter

Hey Wonderwoman! Dirty talk starts today! Big 'ole blueberry pancakes this AM and said burger and fries this PM. Still deciding on dessert.

Treil...*lol* You are too much.

Thanks, Bunny and Rooney!

 

[treilin]

Yesterday's Workout and Nutrition

Shoulders, Calves, & Abs

Arnold Press
2x10 @ 25 lb DBs
2x6 @ 30 lb DBs

Upright Row ss Cable Subscapular Raise
4x6 @ 60 lbs ss 4x6 @ #1 plate

Standing Behind the Neck Press
1x10 @ 40 lbs
1x6 @ 50 lbs

Seated Calf Raise ss Standing Calf Raise
1x15 @ 50 lbs ss 1x10 @ 90 lbs
3x12 @ 60 lbs ss 3x12 @ 100 lbs

Janda Situp
3x10 @ bodyweight

10 minutes incline walking

Nutrition

Meal 1at bran, egg whites, buttermilk, fat free cottage cheese, peach, blueberries
Meal 2: salad, chicken, fat free feta, greek vinegarette
Meal 3: salad, chicken, fat free feta, greek vinegarette
Meal 4: oats, whey, bulgarian yogurt, mango

Workout

Meal 5: oats, whey, bulgarian yogurt, mango
Meal 6: fat free cottage cheese, peanut butter

Hey Wonderwoman! Dirty talk starts today! Big 'ole blueberry pancakes this AM and said burger and fries this PM. Still deciding on dessert.

Treil...*lol* You are too much.

Thanks, Bunny and Rooney!

What is a Cable Subscapular Raise?
Love me some blueberry's!!! Have a bottle of blueberry wine in the fridge!!! Full of anti-oxidants

Your meal 5 looks pretty tasty too!
Hope you have a great weekend, check PM

 

[jenscats5]

We must be on the same wavelength - I had blueberry waffles this morning....YUM!

 

[sbt2082]

Mmm... the blueberry wine Hi ya FB! Hope you have a great weekend!

 

[que_66]

FBCCCCCCCCCCCCCCCC!!!!!!!!!!!


ROFLMAO@food porn !!

 

[treilin]

Hope u had a great weekend How is the posing coming along?!?!

 

[FlyBrownChick]

Friday's Workout

Back & Triceps

Chinup Ladders
sets up to 4 reps

Renegade Row
4x6 @ 35 lb DB

Lat Pulldown
3x6 @ #7 plate

HS Low Row
3x6 @ 123 lbs

Reverse Grip Tricep Pressdown
4x6 @ #7 plate

Bench Dip
1x8 @ 50 lb DB
3x6 @ 55 lb DB

Face Pull
2x8 @ #6 plate + 5 lbs
2x6 @ #7 plate

Nutrition

PreMeal 1: 1 GXR
Meal 1: oat bran, egg whites, fat free cottage cheese, buttermilk, blueberries, grapfruit
Meal 2: chicken, salad, fat free feta, greek vinegarette
PreMeal 3: 1 GXR
Meal 3: oats, whey, bulgarian yogurt, mango

Workout

PreMeal 4: 1 GXR
Meal 4: oats, whey, bulgarian yogurt, mango
PreMeal 5: 1 GXR
Meal 5: bison burger, ezekiel bun, sweet potato fries, stuffed baked apple
Meal 6: fat free cottage cheese, peanut butter, cocoa powder

 

[FlyBrownChick]

Today's Workout

Legs & Abs

ATG Front Squat ss Roman Chair Straight Leg Raise
1x7 @ 95 lbs
3x6 @ 95 lbs ss 3x10 @ 5 lb medicine ball

Romanian Deadlift
3x6 @ 185 lbs
1x4 @ 185 lbs

Narrow Stance Leg Press ss Wide Stance Leg Press
3x6 @ 220 lbs + machine weight ss 220 lbs + machine weight

Seated Calf Raise
4x8 @ 90 lbs

And I'm toast...

Nutrition

PreMeal 1: 1 GXR
Meal 1: buckwheat flour, egg whites, fat free cottage cheese, soy milk, blueberries
Meal 2: chicken w/spicy peanut sauce, broccoli
Meal 3: chicken, salad, olive oil, 2 BC *ick*
PreMeal 4: 1 GXR
Meal 4: oats, whey, skim milk powder, strawberries, banana

Workout

PreMeal 5: 1 GXR
Meal 5: oats, whey, bulgarian yogurt, peach
Meal 6: fat free cottage cheese, peanut butter

 

[FlyBrownChick]

Heya Treil! Yep, I've been posing and doing my stomach vaccums...and stretching!

Hi Que! Lots of food porn to come.

@ SBT. You and Treil need to save some wine for me!

Jens, I'm so sad that blueberry season is over. I have to settle for frozen. *sigh*

 

[sbt2082]

Heya Treil! Yep, I've been posing and doing my stomach vaccums...and stretching!

Hi Que! Lots of food porn to come.

@ SBT. You and Treil need to save some wine for me!

Jens, I'm so sad that blueberry season is over. I have to settle for frozen. *sigh*

K... you schedule the visit and we can be sure to have some for ya The new blueberry stuff is YUMMMMMMMMMY Its my new favorite too!!! Oh yeah and way to go on the stretching, posing and vaccums!!!

 

[treilin]

Heya Treil! Yep, I've been posing and doing my stomach vaccums...and stretching!

Hi Que! Lots of food porn to come.

@ SBT. You and Treil need to save some wine for me!

Jens, I'm so sad that blueberry season is over. I have to settle for frozen. *sigh*

Good job!!! Let me know if you need any other suggestions or... anything

What is a GXR in your meal plan???

Nice work-out, and love the braids

We are getting strawberry wine next. Must be good beacuse they are all Michigan produced wines

 

[WoNderWoMan25]

So without further ado...

.... Post some pictures up, girl!!

 

[ck2006]

In... missed you!!!!