Alycat

[alycat]

Jan 17


830AM
2 X R-ALA- Multi-vit- B50- 1 T-rex
1/3-Oatmeal (sweetener & Cinnamon)
Tea

900pm
Protein Shake & glutamine

1150PM
2 X R-ALA
Multi Grain Pita-can of salmon-grilled mushrooms-1 tbs Olive oil
(too full, didn’t eat ¼ of it)
Tea

300 PM
Tbs P.B.

615PM
2 X R-ALA
Caesar salad (lettus, red onion, grilled chicken, low fat dressing 3 tbs)
Tea

900PM
Weights (Legs and HIIT cardio)

1030PM
Post WO Shake - tsp of glutamine.

 

[alycat]

Jan 18

9AM
2 X R-ALA- Multi-vit- B50- 1 T-rex
Protein Shake & glutamine
½-multi grain Pita - Light Olive Oil
Tea

1230PM
2 X R-ALA
WW English muffin-tomatoe- ¾ can of tuna
Tea

330 PM
2 X R-ALA
3 cups Cauliflower -1 cup Cottage cheese.
Tea

4PM
Tbs P.B. one bite of a banana (my son was having one… it looked good)

7PM
2 X R-ALA
Home made chicken burger (Lean chix – oatmeal – egg white)
Ketchup
2 cups broccoli

800PM
Green Tea

900PM
Weights (BACK)

1010PM
Post WO Shake - tsp of glutamine & wafer creatine (2.5g)

 

[The Shadow]

Jan 18

9AM
2 X R-ALA- Multi-vit- B50- 1 T-rex
Protein Shake & glutamine
½-multi grain Pita - Light Olive Oil
Tea

1230PM
2 X R-ALA
WW English muffin-tomatoe- ¾ can of tuna
Tea

330 PM
2 X R-ALA
3 cups Cauliflower -1 cup Cottage cheese.
Tea

4PM
Tbs P.B. one bite of a banana (my son was having one… it looked good)

7PM
2 X R-ALA
Home made chicken burger (Lean chix – oatmeal – egg white)
Ketchup
2 cups broccoli

800PM
Green Tea

900PM
Weights (BACK)

1010PM
Post WO Shake - tsp of glutamine & wafer creatine (2.5g)

drop the oil on the 9 am meal...it slow absorb of the shake...add it to the 12:30 meal instead


there *might* be a coupl eof other SMALL things...but lets not make a change until new pic/bf test

hit the pwo shake a little faster....with 15-30 of training.....THEN just before bed...have some peanut butter or a couple of scrabled eggs

looks pretty tight

 

[alycat]

drop the oil on the 9 am meal...it slow absorb of the shake...add it to the 12:30 meal instead


there *might* be a coupl eof other SMALL things...but lets not make a change until new pic/bf test

hit the pwo shake a little faster....with 15-30 of training.....THEN just before bed...have some peanut butter or a couple of scrabled eggs

looks pretty tight

Great... I havent counted cals or anyhitng... it take so much time... but if I have to I will... woooohooo PB before bed... love it!

 

[skittles]

Good work Alycat

 

[The Shadow]

Great... I havent counted cals or anyhitng... it take so much time... but if I have to I will... woooohooo PB before bed... love it!

eyeballing it - I think you are ok.........

 

[alycat]

thanks guys

 

[Sassy69]

Like Shadow said - diet looks tight. I agree on the PW shake - especially after a balls to the wall training session I need something immediately or I get "stupid". Then I also find I"m starving again within an hour. So consider the PW shake as PW recovery and not your last meal of the day. The only fat I do on Meal 1 is a whole egg w/ my egg whites & oatmeal. This probably helps because with my work schedule I usually end up waiting close to 4 hrs before I get to Meal 2.

 

[alycat]

Like Shadow said - diet looks tight. I agree on the PW shake - especially after a balls to the wall training session I need something immediately or I get "stupid". Then I also find I"m starving again within an hour. So consider the PW shake as PW recovery and not your last meal of the day. The only fat I do on Meal 1 is a whole egg w/ my egg whites & oatmeal. This probably helps because with my work schedule I usually end up waiting close to 4 hrs before I get to Meal 2.

Thanks Sassy69... so no fats in first meal (except one yolk) and get the
PW PP in me before I leave the gym. and have some fats before bed (PB and FLAXSEED OIL)

got it
correct me if I"m wrong)

 

[alycat]

830 AM
2 X R-ALA- Multi-vit- B50- 1 T-rex
Protein Shake & glutamine & wafer creatine (2.5g)
Tea

930 PM
1 Tsp P.B
1Tbs Flaxseed oil (yuck!)
Tea

1230PM
2 X R-ALA
1 WW English muffin- 5 egg whites – one yolk – Tbs ketchup – ½ Tbs olive oil
Tea

230PM
1 T-rex

300PM
(weights) Chest and abs

350PM
Protein Shake & glutamine & wafer creatine (2.5g)

430PM
1 Tsp PB and ¼ berries

630PM
2 X R-ALA
Home made chicken/tukey burger (Lean chix – oatmeal – egg white)
Ketchup
2 cups Cauliflower
½ cup wild rice
½ cottage cheese

900PM
Basketball game

1040PM
tea

1110PM
Tbs PB

 

[alycat]

Jan19
Weights
Chest

Superset
Incline flyes 15/9 15/9 15/8
DB Press 15/10 20/9 20/7

Vertical Chest Machine 4 reps @ 12 TUT!
55/4 50/4 50/4 (Killer!)
(I felt like I had better form with 5lb lighter)

Abs
Superset
Bicycle with Upper body motion
Lying Leg Scissors
5 Sets for 30 Sec

 

[Sassy69]

9:30 am meal -- flax AND PB?

 

[alycat]

9:30 am meal -- flax AND PB?

LOL ya I did.. too much fat eh...
I had to get that yuck taste out of my mouth the flax is just awful, so I thought just a tsp of PB would be cool, guess not eh?

While we're on this subject... when is a good time to have this flax?

 

[The Shadow]

Keep the flax for salads and shakes

 

[alycat]

Keep the flax for salads and shakes

ok. except in my morning shake and PO shake. Alright Shadow, you got to give a name of a good book to read that will explian all this nutrition stuff. I mean I can do what you say but I still don't understand 'the why'.... I need to know cto make this a 'lifestyle chage' instead of a 'diet to follow'. I don't need to become pro but I'm one of those 'need to know the WHY behind it all'

Thanks
ALycat

 

[The Shadow]

ok. except in my morning shake and PO shake. Thanks
ALycat

NO FLAX in am shake.......no FLAX in pwo shake either


as far as a book....Im not sure honestly......most "diet" books are crap imo./....



I did like The Perricone Prescription




...although some things need to be a bit tailored for lifters...


Graba copy

 

[alycat]

NO FLAX in am shake.......no FLAX in pwo shake either
as far as a book....Im not sure honestly......most "diet" books are crap imo./....I did like The Perricone Prescription...although some things need to be a bit tailored for lifters...Graba copy

Thanks... well for now why should I not have flaxseed oil(fat) in the am? (some people put ground flax on there oatmeal)
I know not to have it post WO because I want to fast absorbing protein for immediate recovery)

and what's on the schedule for today Shadow???

 

[The Shadow]

Thanks... well for now why should I not have flaxseed oil(fat) in the am? (some people put ground flax on there oatmeal)
I know not to have it post WO because I want to fast absorbing protein for immediate recovery)

and what's on the schedule for today Shadow???

right...and by the same logic you want faster hitting protein in the am b/c you have been fasting all night.

Make sense?



I made a thread about thi..lemme see ifI can find it.

 

[alycat]

right...and by the same logic you want faster hitting protein in the am b/c you have been fasting all night.
Make sense?I made a thread about thi..lemme see ifI can find it.

Great that would help .... what you got me doing today boss?

 

[The Shadow]

btw - post up last wo.

 

[alycat]

My last WO was yesterday (chest & abs) see #11 in this thread.

 

[The Shadow]

Jan19
Weights
Chest

Superset
Incline flyes 15/9 15/9 15/8
DB Press 15/10 20/9 20/7

Vertical Chest Machine 4 reps @ 12 TUT!
55/4 50/4 50/4 (Killer!)
(I felt like I had better form with 5lb lighter)

Abs
Superset
Bicycle with Upper body motion
Lying Leg Scissors
5 Sets for 30 Sec

^^NICE JOB:



TODAY



SUPERSET:


Front laterals with upright rows

3 sets of 8-10 on all


Side Laterals with Machine Press

3 sets 8-10 on all



bent over laterals and shrugs

3 sets of 8-10 on lats and 3 sets on a max hold(40-60 seconds) on the shrugs

 

[alycat]

Alrighty popi... at least it's not the 12 TUT day... you're evil...

 

[The Shadow]

no....but the max holds will be close to the 40-60 range

 

[alycat]

h hell... I failed to see that part....
"3 sets on a max hold(40-60 seconds) on the shrugs"
What the hell???
you want me to hold it9shrugs) for 40 to 60 sec 8 to 10 times and do this for 3 sets??????
serious????

 

[The Shadow]

h hell... I failed to see that part....
"3 sets on a max hold(40-60 seconds) on the shrugs"
What the hell???
you want me to hold it9shrugs) for 40 to 60 sec 8 to 10 times and do this for 3 sets??????
serious????

where do you see 8 to 10 reps on the shrugs there Missy?

 

[alycat]

where do you see 8 to 10 reps on the shrugs there Missy?

LOL... got caried away... so you want me to hold 'mt surgs" 3 times foe 40 to 60 sec... correct...

Sorry Sr.

 

[The Shadow]

LOL


yes...3 max holds...aim for 40-60 seconds per hold

 

[alycat]

ok...well then, Id like to add to my comment regarding the 4 reps at 12 TUT...
I predict a dame good ouch! on this one too

 

[treilin]

Hey Shadow I've noticed the back of my left shoulder is not as developed as my right one. I do some laying down prone movement to help build it up.. or else my left shoulder "KILLS" me. I think it's to much pushing, and not enough pulling... Is this o.k.?

 

[The Shadow]

Hey Shadow I've noticed the back of my left shoulder is not as developed as my right one. I do some laying down prone movement to help build it up.. or else my left shoulder "KILLS" me. I think it's to much pushing, and not enough pulling... Is this o.k.?

you mean rear delt?

 

[Miss24k]

Hey Shadow I've noticed the back of my left shoulder is not as developed as my right one. I do some laying down prone movement to help build it up.. or else my left shoulder "KILLS" me. I think it's to much pushing, and not enough pulling... Is this o.k.?

This is because your right shoulder is stronger than your left, and when you're doing exercises than require both, you're lifting with your right more.

You should try doing more exercises that require you to use 1 arm at a time.

 

[The Shadow]

This is because your right shoulder is stronger than your left, and when you're doing exercises than require both, you're lifting with your right more.

You should try doing more exercises that require you to use 1 arm at a time.

maybe not......


could be a rotator problem...hence the pain


...and if it IS rear delt...I dont know of any direct BIlateral movements she could be doing....

 

[alycat]

Jan 20

930 AM
2 X R-ALA- Multi-vit- B50- 1 T-rex
1/3 Oatmeal
cals=114
4.2/20/2

1000PM
Protein Shake & glutamine & wafer creatine (2.5g)
cals=120
21/5/1

Fell asleep until 1:45pm oops …

200PM
2 X R-ALA - 1 T-rex
1 WW pita - ½ tsp Light Olive oil - can tuna - 1 Tbs Salsa
cals=150 cals=60 cals=106 cals=14
4.2/20/2 0/0/01 24/0/0.1 0.3/2.9/0.1

Diet Pepsi (just for you shadow )

415PM
10 Almonds & 3 pecans
cals?

515pm
2 X R-ALA
Protein Shake ½ cup of milk
cals=120 cals=64
21/5/1 4.2/6/1.3

645PM
2 X R-ALA - 1 T-rex
1 WW pita - ½ tsp Light Olive oil - can tuna - 1 Tbs Salsa
cals=150 cals=60 cals=106 cals=14
4.2/20/2 0/0/01 24/0/0.1 0.3/2.9/0.1

830PM
Weights (shoulders)

930PM
Protein Shake & glutamine & wafer creatine (2.5g)
cals=120
21/5/1

1010PM
Tbs PB
cals=98
4.6/2.1/7.9

 

[alycat]

Shoulders

Superset weight /reps

Front lateral 10/8 10/7 10/8
Up right row 5ea/10 5ec/10 5ea/10
(Smith machine)


Side lateral 10/10 10/10 10/9
Machine Press 35/10 40/10 40/8


Bent Over Rows 10/10 15/8 12/8
Shurgs 25/40sec 30/50sec 30/30sec
(3 sets 40 to 60 hold)

The shurgs are fucking killer!
what limited me was my hands ... they hurst allot... it was just too heavy for my hands.

 

[The Shadow]

Nice.....

 

[alycat]

Nice.....

Diet looks tighter then yesterday?
I hope... lol I even counted cals and shit today

 

[Sassy69]

The shurgs are fucking killer!
what limited me was my hands ... they hurst allot... it was just too heavy for my hands.

A couple ways to approach these -- I use wraps for my shrugs. I did some powerlifting last summer and one of the sets we did was just holding an overloaded smith bar for as long as we could for grip strength. You may find that DBs are easier to hold than the bar. I've also gone to using the plates themselves -- my gym has those rubber plates & I can easily hold the 45's whereas the Dbs tend to drag down my body which is annoying.

 

[The Shadow]

.....dbs area a bit better as you can hol dat the sides to keepmore inline with the body...plates are fine...but then finger strength becomes the issue rather than the grip

 

[treilin]

you mean rear delt?

Exactly!

 

[The Shadow]

well......



bent over laterals are bi lateral

reverse pec dec is bi lat

try seated rows with a rope..and pull to chin area

 

[treilin]

I throw in the reverse pec dec and do a couple extra with just my left side alone to build it up. They feel 100% better when I'm done. I think my shoulder is a bit loose from too much yoga and stretching it... Relaxed a bit on that! Like I said.. I think too many pushing movements at one time... so I throw the pulling one in and it helps.

 

[The Shadow]

I throw in the reverse pec dec and do a couple extra with just my left side alone to build it up. They feel 100% better when I'm done. I think my shoulder is a bit loose from too much yoga and stretching it... Relaxed a bit on that! Like I said.. I think too many pushing movements at one time... so I throw the pulling one in and it helps.

add some rotator cuff work as well

 

[treilin]

add some rotator cuff work as well

o.k.

 

[alycat]

Shadow you still here?
What's for tomorrow... I'm ready for a hard leg work out... actually excited....

 

[ASU]

lucky! I used to love my leg workouts

 

[alycat]

lucky! I used to love my leg workouts

you don't anymore?

 

[ASU]

no.... well, I only do legs curl and legs extension

I stopped the walking lunges, squats and leg press from June 2003

 

[alycat]

QUESTION... do I still take 5g of creatine and 1 tsp of glutamine on off days? weekends?

 

[The Shadow]

yep.......ED

 

[alycat]

ok this is a really embarrassing question... however I'm setting up my custom foods on fit day...
Eggs: 1 Egg whites is 16 cals and 3/0/0 (I believe)
1 yolk is? cals and ?/?/?

I can't find it on fit day... sorry me so stupid

 

[The Shadow]

cant do it that way...depends on the size of the egg

 

[jenscats5]

ok this is a really embarassing question... however I'm setting up my cutome foods on fit day...
Eggs: 1 Egg whites is 16 cals and 3/0/0 (I believe)
1 yolk is? cals and ?/?/?

I can't find it on fit day... sorry me so stupid

Eggs are in Fitday -- I list mine separately by yolk & white..... Go to "All Foods" then "Dair & Eggs" then "Eggs" and you will see a list of eggs along with yolk only & white only then when you add them to your foods, add based on the size of the egg.....

 

[treilin]

ok this is a really embarassing question... however I'm setting up my cutome foods on fit day...
Eggs: 1 Egg whites is 16 cals and 3/0/0 (I believe)
1 yolk is? cals and ?/?/?

I can't find it on fit day... sorry me so stupid

If you type 1 whole egg on the search. Then it brings up the nutrients. Then click on serving.... Under serving it will say large, jumbo... yaddie yadie yah...
Type in Egg yolk in the search... It comes up with Egg, Yolk raw and then it will say serving, under serving they have one large egg yolk... or you can mash up your yolks and see how many equal a portion of a cup size and you can do it that way. I'm sure that's clear as mud...

 

[The Shadow]

THis is a dumb question...but


cant you look on the carton of eggs itself??


its usually always all the fat and half the protein

 

[treilin]

THis is a dumb question...but


cant you look on the carton of eggs itself??


its usually always all the fat and half the protein

Yeah but if you are at work, you don't have the carton with you... It's really not that hard once you get the hang of it on that website. Then you'll have it in your stored foods once you use it.

 

[alycat]

THis is a dumb question...butcant you look on the carton of eggs itself??its usually always all the fat and half the protein

smart ass... I buy my eggs form the Mennonites (24 flats) they usually don't write that nutrient contents on the their reusable cartons thanks for the thought though... lol!

 

[alycat]

thanks GIRLS lol! ... I haven't been on fitday until this am... it becoming very user friendly... Thanks

 

[The Shadow]

smart ass... I buy my eggs form the Mennonites (24 flats) they usually don't write that nutrient contents on the their reusable cartons thanks for the thought though... lol!

LOL


well unless they have the size of the egg..just approximate - lol


those damn Mennonites

 

[alycat]

 

[alycat]

ummm nother question. when you are getting your BF% done do you have to starve your self for 4 hour prior to the test.. icluding water?

I'm pretty hungy right now... going for my BF% test at 1pm and then WO and then HIIT cardio... POst WO shake after that... how long after should I wait for my REAL meal...lunch... I'm hungy this is what I eat so far....


850AM
2 X R-ALA- Multi-vit- B50- 1 T-rex
4 hard boiled egg whites and one yolk
1/3 cup of oatmeal
Tea

1100PM
Protein Shake

 

[The Shadow]

ummm nother question. when you are getting your BF% done do you have to starve your self for 4 hour prior to the test.. icluding water?

I'm pretty hungy right now... going for my BF% test at 1pm and then WO and then HIIT cardio... POst WO shake after that... how long after should I wait for my REAL meal...lunch... I'm hungy this is what I eat so far....


850AM
2 X R-ALA- Multi-vit- B50- 1 T-rex
4 hard boiled egg whites and one yolk
1/3 cup of oatmeal
Tea

1100PM
Protein Shake

LOL






is it for a bio imped test or hydro?