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ASU 2005 Log

ASU

ASU

New member
1/4/2005

Meal 1
½ cup egg whites, 1 whole egg, 1 egg white, 1 Slice FF Cheese, Okra

Meal 2
1.5 scoop whey protein, 1 TBSP PB

Meal 3
4 oz. chicken, 1 tsp. olive oil, lettuce, Cucumbers

Meal 4
½ cup ff cottage cheese, 1 whole egg, 2 oz. chicken, lettuce, cucumbers

* I know I need at least 5 meals a day, had a long meeting at work today and wasnt expecting it....
* Fat very low today, Next week I will start with the post-workout carbs (malt/dex) and at least 10 grams fat per meal except for post workout

Workout:

Weights: Chest/Triceps
Cardio: 30 Minutes Spin Class
 
1/5/2005

8:00PWO & Cardio
1.5 scoop whey protein, 1 TBSP PB

11:00
1Shrimp Plate (6 oz.), 1 tsp Olive Oil, Celery, Broccoli

2:20
1 can Tuna, 2 Fish Oil, Broccoli, Cucumbers

6:20PWO
1 Scoop Whey, 1 TBSP PB

~9:00
½ cup FF cottage cheese, 1 Whole Egg, Cucumbers

Drinks:
5:30 AM- Coffee w. Stevia & nondairy powdered milk
11:30 AM- Coffee w. Stevia & nondairy powdered milk
5:30 PM- Muscle Tech 0 cals energy drink

Train:

AM:
Cardio: 45 Minutes Spin Class
Weights: Back

PM:
Weights: Biceps
ABS
 
Thanks Raina. I just started this diet plan, Starting Sunday I will have a carb meal with my whey protein Post workout.. Still debating if I should be using Malt/dex or Complex carbs like Oats, Yams for post workout carb

I will be keeping my carbs low and at least 10 grams of fat per meal (except for post-workout meal)
 
I'm a malt/dex kind of girl but to each her own!

I carb up on leg day only because I'm utterly worthless without doing so. How long have you been on this-- happy with your results?
 
I just started this yesturday.
I decided to start the post-workout carbs and increase my fat intake in other meals next sunday, since I binged alot the last 2 months :(

Never tried the malt/dex.. Im afraid the insulin spike is will not work for me
 
Do what you think is best for yourself! Plus a sweet potato cut up like fries and baked in a drizzle of olive oil and herbs sounds a lot more tasty than malt/dex. :)

You're not the only one who has binge times...especially around the holidays. It feels good to get back into a routine though doesn't it?
 
1/6/2005

7:30
½ cup egg whites, 1 Whole egg, ¼ cup FF cheese, Okra, green peper

10:30 PWO
1.5 scoop whey protein, 1 TBSP PB

1:40
1 Scoop whey, ½ TBSP Flax Oil

5:50
4 oz. chicken, Broccoli, Lettuce, ACV

~9:10
½ cup ff cottage cheese, 1 Whole egg, cucumbers

Drinks:
7:30-coffee
11:00-coffee
7:30- Black Tea
 
1/7/2005

7:50
1 Whole Egg, 2 Egg whites, ½ Cup FF cottage cheese, Okra

12:00
1 Can Tuna, ½ TBSP Olive Oil, Broccoli

3:00
1.5 Scoop Whey, ½ TBSP Flax Oil

7:00
1 Whole Egg, ½ cup egg whites, 2 Egg Whites, ¼ cup FF Cheese, Green Pepper, Green Onions


Train
OFF
 
1/8/2005

7:45 PWO
1.5 scoop whey protein, 1 TBSP PB

10:30
1 scoop whey protein, ½ TBSP PB

1:45
1 Salmon burger, Broccoli, Celery

5:30
1 Can Protein (35 P, 4 C, 1 F)

~8:30
½ cup ff cottage cheese, 1 whole egg, 1 egg white, cucumbers

* Too many shakes today:no:
 
Workout: 1/9/2005

Weights: Chest

DB Decline Chest Press
17.5/15, 17.5/15, 17.5/12, 22.5/12, 25/8, 25/8

DB Incline Press
22.5/10, 25/6, 25/6, 22.5/8

Hammer Grip-Flat Bench DB Press
17.8/8, 17.5/8, 17.5/10

DB Flye Flat Bench
17.5/9, 17.5/8, 17.5/7

Pec-dec Machine Flye
60/10, 60/10

Cardio: 45 Minutes Cycle
 
1/9/2005

7:30
½ cup egg whites, 2 whole eggs , 1 ff cheese, Green pepper

10:40PWO
1.25 scoop whey, ½ cup oats

1:30
3 oz. chicken, ½ TBSP olive oil, Broccoli

4:50
4 oz. chicken, 1 tsp. olive oil, lettuce, cucumbers

~8:15
½ cup ff cottage cheese, ½ scoop whey, 1 TBSP PB, 1 Fish Oil
 
ASU said:
Workout: 1/9/2005

Weights: Chest

DB Decline Chest Press
17.5/15, 17.5/15, 17.5/12, 22.5/12, 25/8, 25/8

DB Incline Press
22.5/10, 25/6, 25/6, 22.5/8

Hammer Grip-Flat Bench DB Press
17.8/8, 17.5/8, 17.5/10

DB Flye Flat Bench
17.5/9, 17.5/8, 17.5/7

Pec-dec Machine Flye
60/10, 60/10

Cardio: 45 Minutes Cycle
Click to expand...



just a comment.........I would be concentrating on inclines if I were a female....
 
The Shadow said:
just a comment.........I would be concentrating on inclines if I were a female....
Click to expand...

Thanks :)
You absolutly right!! Since I copied this workout routine from "Mens Muscle Magazine"
Should I switch the 6 sets of Decline into the Incline and only do 4 Incline?
 
ASU said:
Thanks :)
You absolutly right!! Since I copied this workout routine from "Mens Muscle Magazine"
Should I switch the 6 sets of Decline into the Incline and only do 4 Incline?
Click to expand...


I would do:

incline db press 4 sets
incline fyles 3 sets
cable cross overs 3 sets



8-10 reps with a TUT of 6 seconds per rep
 
pec dec and crossovers are basically the same movement - you get a better ROM with the crossovers and the ability to do a complete contraction
 
This used to be my old routine..very similar :)

Tuesdays (Chest/Triceps)

X3 DB Flat Bench Press
X3 DB Incline Press (Seated)
X3 DB Decline Flyes
X3 Cable Flyes (cross-overs)

X3 Close Grip BB Press
X3 BB Skull Crushers
X3 Reverse Grip Press down (Cable)
X3 Triceps over-head Extensions (Cable)

Thursdays (Back/Biceps/Cycling)

X3 Cable Pull downs
X3 Close Grip Cable Row OR Deadlifts
X3 1 Arm DB Row
X3 Iso-Lateral Row Machine

X2 BB Curls
X2 Cable Curls
X2 Hammer Curls
X2 Seated Incline Curls


Sunday (Shoulders/Cycling)

X3 DB Shoulder Press
X3 DB Lateral Raise
X3 DB Bent over Lateral Raise (seated)
X2 Reverse Pec-Dec (Machine)
X2 BB Upright Row
X2 Plate Front Raise
X3 DB Shrugs
 
Thanks Shadow :)
I will be switching the pec-dec to the cable flyes and instead of the hammer grip press to Incline flyes
 
The Shadow said:
Also - keepincline to 30-45 degrees...and 30 is better than 45
Click to expand...
Im not sure to how many clicks on the seat to make it 30 degrees
I will ask around
Thanks again :qt:
 
its easy....



if perpendicular is 90 degress.....set it to half that then drop it one-two more notches
 
The Shadow said:
its easy....



if perpendicular is 90 degress.....set it to half that then drop it one-two more notches
Click to expand...

Got it!
Do you think Im overtraining with this chest workout?
 
jenscats5 said:
I'm curious........why is this?
Click to expand...

well......your "pecs" are going to be under vreast tissue.......


upper pecs are very visible......and give a GREAT line when developed and will halp create the illusion of higher cleavage as well
 
The Shadow said:
well......your "pecs" are going to be under vreast tissue.......


upper pecs are very visible......and give a GREAT line when developed and will halp create the illusion of higher cleavage as well
Click to expand...

So, wouldn't building up the lower pec help "lift" the breast?
:keeping fingers crossed:
 
1/10/2005

8:00 post-cardio
2 Whole Eggs, ½ Cup Egg Whites, 1 Slice FF Cheese, Okra

10:45
4 oz. Chicken, ½ TBSP Olive oil, Broccoli

2:00
1 Scoop Whey Protein, 1 TBSP PB

5:30
3 oz. Chicken, ½ TBSP Olive oil, Celery, Cucumbers

Meal 5
½ cup FF Cottage Cheese, ½ Scoop Whey, 1 TBSP PB, 1 Fish oil
 
jenscats5 said:
So, wouldn't building up the lower pec help "lift" the breast?
:keeping fingers crossed:
Click to expand...

upper actually...form everything I have read form palstic surgeons etc...
 
Workout 1/11/2005

Weights: Deltoids/ Leg Curls

Seated DB Shoulder Press 15/15, 15/12, 22.5/8, 22.5/6, 20/8

DB Lateral Raise 17.5/10, 17.5/10, 17.5/10, 12.5/12

DB Front Raise 17.5/10, 17.5/10, 17.5/10, 15/12

Reverse Pec Dec Flye 50/10, 50/10, 50/9, 45/10

DB Shrugs (each side) 32.5/12, 45/8, 45/8, 45/9

Leg Curls 30/15, 55/10, 55/10, 55/12

* With my old routine I used to be able to do 25 lbs shoulder press, now Im down with the weight with this new workout

Cardio: ~ 30 Minutes Cycling
 
ok :)
by the way, did you see the link that I posted on Sassy's journal? the pro-rated protein that I use from costco ?
 
1/11/2005

7:40
2 Whole Eggs, ½ Cup Egg Whites, 1 Slice FF Cheese, Green Pepper, Okra

11:15pwo & cardio
½ Cup Oats, 1.25 Scoop Whey

1:45
3 oz. Chicken, ½ TBSP Olive oil, Broccoli

4:45
3 oz. Chicken, ½ TBSP Olive oil, Lettuce, Cucumbers, Onions

Meal 5
½ Cup FF Cottage Cheese, ½ Scoop Whey, 1 ½ TBSP PB
 
The Shadow said:
I was curious to see if it was concentrate or isolate
Click to expand...
Both :)
Ingredients: Whey Protein Concentrate, Whey Protein Isolate, Maltodextrin, Glutamine, Natural and Artificial Flavors, Red Beet Powder, Acesulfame Potassium, Stevia Rabaudiana Extract. Typical Amino Acid Profile (per 100g): Cysteine (2.460g), Methionine (1.670g), Lysine (7.670g), Alanine (3.940g), Arginine (2.002g), Aspartic Acid (8.181g), Glutamic Acid (14.74g), Glycine (1.438g), Isoleucine (8.496g), Serine (4.056g), Threonine (5.794g), Valine (4.714g), Histidine (1.350g), Phenylalanine (2.462g), Tyrosine (1.744g), Taurine (-0.01g), Tryptophan (1.512 g).


http://www.allegromedical.com/home/moreinfo.asp?P=194224&S=4088&C=522&M=15889
 
Keep a check on Calories as cycling typically burns very few cals......
 
The Shadow said:
if you are on a gym type bike it will tell you......
Click to expand...

It doesnt tell me. Its a cycling bike with a class and an instructor, some people call it "spin class"
 
Ah.........How many calories does it burn?

Research has shown that an average 40-minute spinning workout will burn about 500 calories. The amount of calories burned by each individual will vary, depending on the intensity and duration of the workout.
 
Like you said... Depending on the intensity
Im going to start wearing my Heart Rate monitor again to keep track of my heart rate
 
Mondays and Wednesdays I spin on an empty stomach (just coffee with non dairy powderd milk and some stevia) I might try a sugar free energy drink next time

Thursdays, Sundays and (Tuesdays) just for now till school starts
I eat my first meal, weight train , then spin .. then have my shake and carbs
 
Oh! I forgot to post this :insane:

The PLAN goes something like this:
M, T, W, Th, F, Sat

Meal 1
2 Whole Eggs, 1/2 Cup Egg Whites, FF Cheese, Veggies

Meal 2 PWO
1.5 Scoop Whey, 30 grams Carbs

Meal 3
Chicken Breast, Olive Oil, Veggies

Meal 4
Chicken Breast, Flax Oil, Veggies

Meal 5
Whey Protein, 1/2 Cup Cottage Cheese, Peanut Butter

* Sunday = My free day, Eat with friends, family <--Not SURE YET

*Chicken can be substituted with any no/low carb protein source: fish, steak, eggs, powder, cottage cheese
*I will have veggies with at least 2 meals
*I will add 2 fish oils to each meal (2'nd weeks)

Im going to try this for at least 6 weeks and if Im liking the results, I will contiune for another 2 weeks
 
for the record:









keep this a secret....































look at my shadow 05 thread....























I have no food posts during the weekend.....I go off from Friday night until Sun at lunch
 
:lightning: Workout plan :lightning:

Monday- Cardio/ABS
Tuesday- Deltoids/Legs (leg curl)
Wednesday- Cardio/ABS
Thursday- Back/Cardio
Friday- OFF
Saturday- Arms/Legs (leg extension)
Sunday- Chest/Cardio
 
1/12/2005

7:45 post cardio
2 Whole Eggs, ½ Cup Egg Whites, 1 Slice FF Cheese, Okra, Green pepper

10:20
1 Can Tuna, ½ TBSP Olive oil, Broccoli

1:30
1 Scoop Whey, 1 TBSP PB

5:00
4 oz. Salmon, Lettuce, Cucumbers, Onions

~8:30
½ Cup FF Cottage cheese, ½ Scoop Whey, 1 TBSP PB
 
ASU said:
1/12/2005

7:45 post cardio
2 Whole Eggs, ½ Cup Egg Whites, 1 Slice FF Cheese, Okra, Green pepper

10:20
1 Can Tuna, ½ TBSP Olive oil, Broccoli

1:30
1 Scoop Whey, 1 TBSP PB

5:00
4 oz. Salmon, Lettuce, Cucumbers, Onions

~8:30
½ Cup FF Cottage cheese, ½ Scoop Whey, 1 TBSP PB
Click to expand...


how close was the meal after the czrdio?
 
The Shadow said:
how close was the meal after the czrdio?
Click to expand...

The class ends 7 am and I do ABS for few minutes, then go home and cook my first meal :)
about 30-45 minutes :)
 
1/13/2005

Weights: Back

Bent Over BB Row 40/15, 50/9, 50/8

DB 1- Arm Bent Over Row 30/9, 30/10, 30/9

Wide Grip Pulldown (cable) 90/9, 90/9, 90/6, 75/10

Reverse Grip Pulldown (cable) 75/8, 75/7, 75/8

Cardio: ~ 40 Minutes Spin

* Didn't have a very good workout, since people kept chatting :rolleyes:
 
^^ could you wear headphones & pseudo-"bang your head" so they think you're rocking out & workin' out so they don't bother you??
 
jenscats5 said:
^^ could you wear headphones & pseudo-"bang your head" so they think you're rocking out & workin' out so they don't bother you??
Click to expand...

I can :) but I usually try to ignore people and not let them get into my workout.. I dont know how it slipped today :rolleyes:
 
The Shadow said:
consider a shake
Click to expand...

Right after spining? Doesnt that slow down the fat burning process after doing cardio? since our body still burns fat up to 30 minutes after cardio?
 
ASU said:
Right after spining? Doesnt that slow down the fat burning process after doing cardio? since our body still burns fat up to 30 minutes after cardio?
Click to expand...

dufus..I didnt say immediately...same tine frame as your while food meal

..and it closer to an hour on the post burn
 
The Shadow said:
dufus..I didnt say immediately...same tine frame as your while food meal

..and it closer to an hour on the post burn
Click to expand...

So, you recommending a shake instead of the whole eggs, egg whites and FF cheese for my post cardio meal?
 
1/13/2005

7:30
2 Whole Eggs, ½ Cup Egg Whites, 1 Slice FF Cheese, Okra, Green pepper

10:40PWO & Cardio
1.5 Scoop Whey, ½ Cup Oats

1:30
1.25 Scoop Designer’s Whey, 1 TBSP PB

6:00
4 oz. Chicken, ½ TBSP Olive oil, Lettuce, Onion, Cucumbers

~9:00
½ Cup FF Cottage Cheese, 1 Whole Egg, 3 Fish Oil, Cucumbers
 
ASU said:
So, you recommending a shake instead of the whole eggs, egg whites and FF cheese for my post cardio meal?
Click to expand...



well......yes......post woshould be carbs and protein - No fat


then a bit later have a protein/fat meal
 
I thought this is only for post weight training not also post cardio

So, Post cardio day. I should have protein and carb meal (same as the post weight training day) ??
 
ASU said:
I thought this is only for post weight training not also post cardio

So, Post cardio day. I should have protein and carb meal (same as the post weight training day) ??
Click to expand...


A shake is the best way togo after any form of workout or cardio imo.....


its fast. easy and preprocessed
 
I go off my diet every week for 24-36 hours.....the influx resets the metabolism
 
1/14/2005

7:40
2 Whole Eggs, ½ Cup Egg whites, ¼ Cup FF Cheese, Okra, Green Pepper

11:15
1 Can Tuna, ½ TBSP Olive Oil, Broccoli

2:00
1.5 Scoop Designer’s Whey, 1 TBSP PB

6:00
4 oz. Salmon, Cucumbers, Lettuce, Onions

~8:30
½ Cup FF Cottage Cheese, 1 TBSP PB
 
ASU said:
Protein bars thats what Im craving for!!!!! hmmm wondering what kind I should get?
Click to expand...

Purely for the taste I like the Luna Bar Nutz over Chocolate or Peppermint Stick & the Detour bars.... if I'm dying for a candy bar, I'll eat one of them....
 
jenscats5 said:
Purely for the taste I like the Luna Bar Nutz over Chocolate or Peppermint Stick & the Detour bars.... if I'm dying for a candy bar, I'll eat one of them....
Click to expand...

I love Detour Bars!!! :p
Have you tried the Trioplex bars or the Pria carb select?
 
Workout 1/15/2005

Weights: Biceps/Triceps

Barbell Curl 40/11, 40/8, 40/7

Seated DB Incline Alternated Curls 20/8, 20/6, 20/6

Standing Cable Curls 60/9, 60/9, 60/8

DB Standing Alternating Curls 22.5/7, 22.5/6, 22.5/5

Close Grip Reverse Bench Press 35/11, 35/11, 35/10, 35/9

Cable Kneeling Triceps Extensions 40/11, 40/9, 40/8, 40/6

Cable Press Down (Reverse Grip) 50/12, 60/8, 60/8

Bench Dip (Body Weight) 10, 16

Cardio: Off
 
ASU said:
I love Detour Bars!!! :p
Have you tried the Trioplex bars or the Pria carb select?
Click to expand...

No I haven't tried either one of them....good??

As far as bad protein bars, I HATE EAS bars -- tried one & it made me feel sick for 3 days if I just thought about the taste of it..... :worried:
 
jenscats5 said:
No I haven't tried either one of them....good??

As far as bad protein bars, I HATE EAS bars -- tried one & it made me feel sick for 3 days if I just thought about the taste of it..... :worried:
Click to expand...

Yes! They both soooooo good!!! :chomp:
Have you seen the new body for life Eas protein bars? the red wrapper? they not bad at all.. they taste like real candy bar ;)
 
ashley2212 said:
My family thinks it's disgusting, but I love to mix the pb in with the cc and add a splenda :chomp: I think it's delicious :)
Click to expand...

Hey ashley. my family thinks everything I eat is weird .. I havent tried this before, but this looks decent: Sugar free Jello and Cottage Cheese mix! Or sugar free pudding

I'll post the recipes later on today.. ;)
I gotta go to work now :rolleyes:
 
skittles said:
Detour are good, Odyssey ae good & now Hersey has a great one - you wouldn't even realize it was a PB.
Click to expand...

Im only allowing myself 2 small protein bars tomorrow or 1 big protein bar
sooo many options :worried:
 
I'm not trying anything by EAS........ever..... reminds me too much of that gross EAS bar.... ugh!!

Another thing I hated was protein powder mixed with cott. cheese..... :barf:
 
ASU said:
Im only allowing myself 2 small protein bars tomorrow or 1 big protein bar
sooo many options :worried:
Click to expand...

Not sure where you live, but there are also Snickers PB too. (Posted is Shadows thread)
 
jenscats5 said:
I'm not trying anything by EAS........ever..... reminds me too much of that gross EAS bar.... ugh!!

Another thing I hated was protein powder mixed with cott. cheese..... :barf:
Click to expand...

:(
 
1/15/2005

5:10
2 Whole Eggs, ¼ Cup FF Cottage Cheese

7:45
½ Cup Oats, 1.25 Scoop Whey

10:00 or 10:30
1.5 Scoop Designer’s Whey, 1 TBSP PB

1:50
5 oz. Salmon, Lettuce, Cucumbers

5:30
1 Can Protein Shake, ¼ Cup Soy nuts

7:30
CHEAT MEAL
 
Well... you have practically no carbs in your diet... looks like 50ish? Your body is probably starving for them.

First idea: I would try adding in another 20 grams of carbs or so throughout the week and maybe your body won't be as famished by the end of the week. Don't worry - 20g of carbs isn't going to make or break your diet - as long as they're quality carbs.

Second idea: Might also be your mindset about "cheat day". If I go into a cheat day thinking - YES! CHEAT DAY! I CAN EAT WHATEVER I WANT! - I end up on the verge of puking by nighttime. Try eating as you would on a normal day, but just much on some extra snacks that you wouldn't normally have.

Third idea: Split up your "cheat day". Have a cheat meal relatively high in carbs mid-week and another on your typical cheat day. OR cycle your carbs, as Sassy has recommended to many people. Make every third or fourth day a *higher* carb day.

Case in point: You're binging like a fiend because your body is starved of carbs. You need to figure out a way that works for YOU to fix it. If you don't, chances are you won't make it all the way to your goal :worried: This is all about trial and error and learning how YOUR body works. Don't be afraid to experiment - it will benefit you in the long-run... I promise ;)
 
Thanks ashley :)
I think the reason why Im binging like crazy, because Im not seeing that I have a well planned (diet plan) to lose body fat
 
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